- 1 What Does Emotionally Volatile Means?
- 2 Signs You Are Emotionally Volatile
- 3 Causes Of Emotional Volatile
- 4 How To Control Your Emotional Volatility?
- 5 How To Control Your Emotions From Getting Out Of Control?
- 6 Tips For Keeping Your Temper In Check
- 7 Expressing Emotions Without Hurting Others
- 8 Ways To Relieve Negative Emotions
- 9 How Can Journaling Be Helpful?
- 10 Conclusion
- 11 A Word From MantraCare
What Does Emotionally Volatile Means?
Emotionally volatile is a situation where the emotions of the individual are so intense and overwhelming, that they can’t control them. The emotions fed and compounded by the situation, and take over. This can lead to outbursts and lash outs.
We all know that life is not always easy. Sometimes it can be downright difficult and stressful. And when times get tough, we’re more likely to lash out in anger, frustration, and other emotions so it’s important to learn how to deal with emotionally volatile situations. We recommend that you keep a journal of your thoughts and feelings in order to process them and find some balance within yourself before releasing your emotions outwardly and lashing out at others.
Signs You Are Emotionally Volatile
Emotional volatility can leave you feeling overwhelmed and out of control. There are many signs that you’re emotionally volatile, including lashing out verbally or physically, taking your anger and frustration out on others, constantly feeling like your emotions are out of control most of the time, having difficulty maintaining relationships because of your volatility, and constantly feel like your emotions are overwhelming you. If you experience any of these things, it is possible that you may be experiencing emotional volatility.
There are many signs that can indicate that you are emotionally volatile. If you experience any of the following, then it is likely that you need to work on controlling your emotions:
1. You lash out in anger or frustration easily.
2. You have a hard time calming yourself down when you’re upset.
3. You bottle up your feelings until you eventually explode.
4. You take your anger and frustration out on others (physically or verbally).
5. You feel like your emotions are out of control most of the time.
6. You find it difficult to maintain healthy relationships because of your volatility.
7. You feel like your emotions are constantly overwhelming you and dictating how you behave.
Causes Of Emotional Volatile
There are many reasons why emotional volatility may occur. Stress, anger, grief, or even happiness can trigger an emotional eruption. It is important to recognize the triggers of your emotions in order to make changes within yourself that will reduce your chances of becoming emotionally volatile.
There can be many causes of emotional volatility. Some of the most common ones are:
1. Stressful life events – these can be anything from a death in the family to a job loss.
2. Trauma – this can be emotional or physical and can leave someone feeling overwhelmed and out of control.
3. Anger – when someone is constantly feeling angry, it can lead to emotional volatility.
4. Substance abuse – alcohol or drug abuse can often lead to emotionally volatile behavior.
5. Unresolved anger or resentment – if you’re harboring anger or resentment, it can often lead to emotional volatility.
6. Childhood trauma or abuse – if you experienced trauma or abuse as a child, it can often lead to volatility in your adult years.
7. Mental illness – if you have a mental illness or are in the manic phase of bipolar disorder, this can bring about volatility.
Emotionally volatility happens because of a person’s reactions to situations they find themselves in. When we are faced with feeling powerless we tend to try and salvage control of the situation somehow, and if we can’t immediately do that then we will react in ways that attempt to gain back some sense of power or control. This is why rage and fits of anger are so common when someone’s in an emotionally volatile mindset.
How To Control Your Emotional Volatility?
If you find yourself being emotionally volatile often, there are steps that you can take to help keep your emotions under control when they get out of hand. Some ways that you can do this include:
1. Learn what triggers your emotional outbursts so that you can avoid these situations when they happen again.
2. Talk to someone close to giving yourself an outlet for releasing your anger before it builds up inside of you and explodes outwards onto another person or situation without thinking clearly. This could be anyone from a trusted friend to a therapist.
3. Learn how to meditate and practice deep breathing exercises in order to calm yourself down when you feel like your emotions are outweighing your ability to handle them. Research has shown that meditation can help lower stress, anxiety, and emotional volatility.
4. Write out everything that is bothering you before releasing it onto the world. Writing about your feelings gives you a healthy release rather than taking it out on someone or something else.
5. Focus on all of the positive things in your life and remind yourself that these things contribute to the overall health and happiness of your life. This will give you perspective and balance so that when difficulties come along, they won’t seem as big or unmanageable.
If you’re struggling with emotional volatility, working with a therapist is a great way for gaining perspective and learning how to control your emotions effectively.
How To Control Your Emotions From Getting Out Of Control?
By keeping a journal and processing all of your thoughts and feelings before acting on them is one way to minimize emotional volatility. This lets you release what you’re feeling in a healthy way instead of lashing out at others or doing something that could hurt yourself or others physically or verbally. Keeping a journal helps express what’s going on inside by writing it down so that you don’t have to hold onto these negative
It’s very difficult to control your emotions once they have taken over. It is best to stay calm and keep a level head until the wave has passed you by. Once that point is reached where you feel more composed, sit down with pen and paper (or on your laptop)and write down how you’re feeling before expressing those feelings outwardly and lashing out at others. Emotions can’t be processed through writing in your journal as they can in speech. It gives you the opportunity to rid yourself of these feelings without hurting anyone else in the process. Keeping a journal is also helpful for when we’re feeling happy and positive, we can refer back to our past thoughts and re-live those good memories again.
Tips For Keeping Your Temper In Check
A few tips for those moments where you feel yourself on the verge of lashing out emotionally, physically, or verbally is to
- Take a step back
- Take a deep breath
- Count to 10 slowly
- Look at stressful situations from different angles before reacting.
- At work, take a step back from demanding tasks before giving an answer or opinion about them. So that it’s not tainted by anger or stress.
- In personal relationships, let things go that might otherwise set you off, and be mindful of the triggers that cause you to react in anger or frustration.
- If these triggers are known, it’s best not to go near them at all. This will help you avoid emotional volatility.
You’ll probably have an immediate reaction when someone tries to talk over you, but if you’re able to resist that first instinct then it will be easier for you to handle them more effectively instead of lashing out. You can even make it a point not to say anything until after they’ve had their turn, as long as they see that this is important enough for you to take control of the situation to make sure you both get your points across.
Expressing Emotions Without Hurting Others
Instead of lashing out verbally, write your angry thoughts down so that they aren’t directed at another person. It’s also helpful to find an emotional release other than speaking aloud such as screaming into a pillow or running until you’re too tired to speak. Expressing your feelings in a healthy way means not harming yourself and/or others and having control over how bad your outburst is going to get.
It may seem impossible when you’re in the middle of dealing with a situation that is already bringing up intense emotions. But it is possible to control yourself even in these moments.
There are many ways that you can release negative energy without damaging another person, it just takes a little practice and patience at times.
-Writing in an emotional journal about how you’re feeling can help relieve pressure if you find yourself lashing out at others
-Meditation is great for individual people who want to work on their own minds and emotions to prevent them from getting out of control
-Exercise is also very good at relieving pent up frustration or anger so take some time to break a sweat or burn off some steam during those moments when everything’s piling up on top of you
-Go for a walk, even if it’s just around the block. Find somewhere quiet to get along with your thoughts and get back some sense of control of what you’re feeling.
Ways To Relieve Negative Emotions
There are many ways that people can release negative emotions in a more effective way, so they don’t have to lash out at other people physically or verbally. Some tips include:
1. Writing down feelings in a journal
2. Meditating on how you feel and why
3. Exercising to rid yourself of pent up frustration or anger
4. Walking away from the situation when you need time to process things by yourself instead of involving others
5. Talk to someone about how you’re feeling instead of just keeping them bottled up inside of yourself. And let that person know why your emotions are overwhelming you so they can help support you emotionally if needed
How Can Journaling Be Helpful?
Keeping a journal is great for those moments when emotions feel like they’re boiling over. Journaling allows you to take some time to process whatever’s going on without lashing out at anyone else because of it. It can also give insight into what triggers your emotional responses or meltdowns. And the impact on your day-to-day life as a result of those feelings.
Taking some time to write down how you are feeling in your journal allows you to start processing how you are really feeling before reacting with those feelings outwardly at another person.
Keeping a journal will help…
- Calm anxiety
- Reduce stress
- Help process feelings and thoughts
- Boost resilience by being able to reflect on past experiences instead of just reacting impulsively to them
- Gain some self-awareness of your own thoughts and feelings
Journaling doesn’t have to be anything fancy it could be as simple as “Today I felt overwhelmed when ____ happened. It took me over an hour to calm down enough to be around other people.”
1) Do you feel like you are more likely to lash out in anger or frustration at others?
2) How often do you journal?
3) How long have you been keeping a journal?
4) What are some positive things that have resulted from it?
5) Are there any negative consequences of journaling about your emotions and feelings? If so, what are they and how can they be avoided?
Emotions are a powerful thing. They can be the driving force behind our actions. But they can also trigger us to lash out at others when nothing is going right in our lives. The best way to avoid this negative behavior is by acknowledging how you feel. And trying new things to help release your pent-up frustration or anger without hurting someone else physically or verbally. Whether it’s through journaling about what triggered you emotionally today, meditating on why you’re feeling that way, exercising for an hour until those feelings have vanished, taking time away from other people during moments of high stress. So that you don’t react negatively towards them because of your emotions.
A Word From MantraCare
Your mental health — your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.
At Mantra Care, we have a team of therapists who provide affordable online therapy to assist you with issues such as depression, anxiety, stress, relationship, OCD, LGBTQ, and PTSD. You can take our mental health test. You can also book a free therapy or download our free Android or iOS app.