Emotions are at the heart of human existence. All the people, events, and objects that we experience in our lives are shaped by emotions. We wouldn’t be able to connect, make friends, feel empathy, or sympathize without emotions. Emotions are important, but they can also lead us to unhealthy or destructive places. Understanding emotional meltdown can help you prevent these situations to happen.
What is an Emotional Meltdown?
Because of the severity and difficulty in accepting and coping with these extreme emotions, it is easy to overlook or dismiss them. It is not pleasant for the person experiencing the meltdown. Many people feel a lot of guilt and regret over not being able to control their emotions or their outbursts.
Emotional meltdowns may occur at work, at home, or out in public. While one person’s trigger may not be the same for another, certain situations can trigger more extreme emotions.
Common Reasons For Emotional Meltdown
Being Overloaded With Work In The Office Or At Home
Sometimes the sheer number of issues you have to deal with can be overwhelming. It can feel like you are drowning and triggers an intense emotional response.
Big Life Changes
We love having certainties in our lives. It is why we all work so hard to create a secure life. Although life is constantly changing, it can also change slowly. Sometimes, you might have to deal with a bigger change that you are unable or unwilling to accept.
Loss of a family member, divorce, and moving to a different country or city can all be big life changes that can overwhelm even the most secure and stable. Large changes can bring on more uncertainty and instability.
Although emotions are part of what makes us human, sometimes they can be so intense that we feel panicked, guilty, afraid, or uneasy. How often do we really take the time to reflect on how we feel, what drives us to feel this way and what we can do about it?
Common Triggers of Emotional Meltdown
Although each person’s emotional meltdown is unique, certain circumstances increase the chances of an emotional meltdown in most people.
Are you tired? Not enough sleep, especially if you get it night after night can affect your ability to control your emotions and respond to stressors.
Are you hungry? Even if you eat enough calories, too many meals can cause blood sugar levels to drop enough to cause lightheadedness, spaciness and reduced ability to cope with stressors.
Are you taking on too many responsibilities? Feeling overwhelmed is possible by taking on too many responsibilities or agreeing to too many activities.
Do you allow stress build up in your relationship? It is more important to deal with differences when they occur, regardless of how close the relationship is. Rather than making them less stressful, allowing conflicts to fester can make them more so.
You might be more prone to having meltdowns if you think about the things that lead to them. Some are easy to resolve, like eating more often. Some may require more effort, such as improving communication skills.
Preventing Future Emotional Meltdown by Reducing the Stress in Your Life
You will be less likely to have another meltdown if you can prevent them from happening. You can reduce stress levels in your life to avoid a meltdown. These are some suggestions to help you get started.
Create a stress-reduction program
Although meditating is an option, a stress-reduction program doesn’t necessarily have to involve meditation. However, it should include regular time taken to relax and do things that are healthy and beneficial, such as exercise, breathing techniques, and creative activities such as singing or creating art. You might also need to eliminate or reduce stress sources such as excessive screen time, hobbies you don’t like or have the time for, or internal pressure to do more than is reasonable. It’s more likely that you will take the steps necessary to reduce stress by thinking about it and writing it down.
Pay attention to what your body is telling you
Your body is telling you something if it’s tense muscles, pain, or other symptoms like headaches and tension. Instead of pushing on with your normal activities and taking painkillers, it’s better to take a step back.
Do not ignore your emotions
Do not try to hide your feelings. Recognizing how you feel gives you the chance to examine what’s causing them and to take steps to address it.
Talk to someone
Talking to someone can be a great way to get help if you are dealing with a difficult situation or if you feel that there is a lot of stress in your life. A therapist may be the best person to talk with about difficult topics, but it is possible to also have a friend or trusted acquaintance fill that role.
Spend more time in the natural world
It has been proven that being in nature can have calming effects. It doesn’t necessarily mean that you have to be actively involved in the environment. It’s possible to just enjoy the sounds and sights of nature such as water running and wind blowing and birds singing.
Final Remark about Emotional Meltdown
If you are struggling, seek help. You can reduce your stress levels and decrease your chances of another meltdown by yourself. If self-help methods aren’t working, you might consider consulting a professional. A psychotherapist, such as a licensed clinical social worker or psychologist, may be the best option for you if you have depression, anxiety or relationship problems. A life coach or health coach might be a good choice if you need help setting goals or managing time.
No matter what type of professional you decide to hire, make sure you check out their credentials and are as specific as possible about the help you need.