Dysregulation is a term that has increasingly entered conversations about mental health, productivity, and general wellbeing. But what does it truly mean to feel ‘dysregulated’? How can we identify the signs, and perhaps most importantly, how do we recover when our emotional or mental state is out of balance? This post explores the essentials of recognising dysregulation and finding ways to restore calm and clarity.
What is Dysregulation?
Dysregulation refers to a state where one’s emotional, mental, or physiological systems struggle to maintain balance. Think of it like a machine that’s suddenly out of sync – perhaps from too much stress, overwhelming emotions, or external disruptions. It can manifest in different ways, like:
Emotional dysregulation: Experiencing intense mood swings, irritability, or emotional outbursts.
Mental dysregulation: Racing thoughts, cognitive fatigue, or difficulty focusing.
Physical dysregulation: Disrupted sleep, changes in appetite, breathlessness, trembling or shaking.
Recognising the Signs of Dysregulation
Dysregulation may feel like being perpetually stuck in ‘fight, flight, or freeze’ mode. Before we can begin to address dysregulation, we need to recognise its signals:
Heightened Emotional Reactivity: Small frustrations trigger disproportionate anger or sadness.
Brain Fog or Cognitive Overload: Struggling to think clearly, concentrate, or make decisions.
Physical Symptoms: Feeling jittery, exhausted, or experiencing headaches and muscle tension.
Impulsive Behaviour: Acting on urges without pausing to think about consequences.
Difficulty Winding Down: Restlessness, trouble sleeping, or an inability to “switch off”.
What Causes Dysregulation?
Dysregulation doesn’t emerge in and of itself. Often, it’s the result of:
Stress: Chronic stress at work, home, or in relationships can overwhelm the regulatory systems.
Triggers: Past traumas, unresolved emotions, or unexpected life events can destabilise us.
Lifestyle: Poor sleep, diet, and exercise, or overstimulation (*cough* social media!) all play a role.
Neurodivergence: ADHD or autism can predispose individuals to emotional dysregulation.
Burnout: Physical, mental, or emotional exhaustion erodes our capacity to regulate effectively.
Strategies for Restoring Balance
It is absolutely possible to nurture a more balanced mind, body and lifestyle. Here are some strategies that can help restore balance:
Grounding Techniques
When dysregulation feels all-consuming, grounding can help reconnect you to the present moment by bringing you back down to earth and into your body. Simple methods include:
Focusing on your breath: Try inhaling deeply for a count of four, holding for four, and exhaling slowly.
The 5-4-3-2-1 method: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Walking barefoot on grass or carpet to stimulate physical sensations.
Mindful Rest and Recovery
Rest isn’t just about sleep – it’s about intentional downtime. Consider:
Stepping back, pausing, and changing perspective.
Scheduling time to “do nothing” without guilt.
Reducing sensory input by dimming lights, lowering noise levels, or stepping away from screens.
Tune in and Engage the Body
Physical activity is one of the most effective ways to reset the nervous system:
Go for a brisk walk or jog to release pent-up energy.
Try progressive muscle relaxation to release tension.
Dancing gets your blood pumping and releases happy hormones.
Tending to Basics Needs
Small habits often create the foundation for big change:
Prioritise 7-9 hours of sleep.
Eat balanced meals with whole foods to stabilise energy levels.
Stay hydrated – even mild dehydration can worsen dysregulation.
Emotional Processing
Sometimes, dysregulation stems from unprocessed emotions. Journaling, talking to a trusted friend, or seeking therapy can create space to explore and release those feelings. Processing emotions in a safe environment can help you identify and treat the underlying cause of dysregulation.
Boundaries and Reducing Overstimulation
If life feels overwhelming, setting boundaries can restore a sense of control:
Say no to unnecessary obligations.
Limit exposure to stressors like social media or constant news updates.
Create calm spaces in your home where you can retreat and recharge.
When to Seek Professional Help
While self-help strategies can make a significant difference, chronic dysregulation might require professional support. Therapists, counsellors, or doctors can offer tailored interventions, whether through talking or eco therapy, mindfulness-based approaches, or medical treatments. If dysregulation significantly impacts your daily life, it’s worth reaching out for help.
Final Thoughts
To be regulated is to be grounded. By learning to recognise the signs of dysregulation and cultivating tools for recuperation, we can restore balance and build resilience for the challenges ahead. Recovery is not a linear process, and small, consistent steps often lead to the greatest change in gaining regulation. If you’re navigating dysregulation, be kind to yourself. Slow down, breathe deeply, and know that equilibrium is possible – even if it takes time.
@Ease Creative Integrative Therapies 2024
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