If you’re normally pretty contained but lately feel overly emotional to the point that you can’t control it, something’s obviously going on.
To be clear, there’s nothing wrong with being emotional — feelings are human, and it’s good to both let yourself feel them and express them. However, if the intensity of what you’re experiencing is getting a bit much, it’s worth looking into the root cause of what’s happening. Here are some possible explanations to consider.
1. You’re not getting enough sleep.
Lack of proper rest can massively impact your mental and emotional health (as well as your physical health, of course). When you’re sleep-deprived, your brain struggles to regulate emotions effectively. This can lead to increased irritability, mood swings, and a lower threshold for stress. Try to make sure you’re getting at least 7 hours per night of good, quality sleep — your emotions will likely be a bit more stable as a result.
2. Your diet is affecting your mood.
What you eat plays an important role in how you feel, no matter how much hearing that makes you want to roll your eyes. A diet high in processed foods, sugar, and unhealthy fats can lead to blood sugar spikes and crashes, which can cause mood swings. On the other hand, a balanced diet rich in vitamins, minerals, and omega-3 fatty acids can support emotional stability. Try to eat more whole foods, fruits, vegetables, and lean proteins alongside your bacon buns and Chinese takeaways, yeah?
3. You’re experiencing hormonal changes.
Hormonal fluctuations can really do a number on how you feel. That’s particularly true during menstruation, pregnancy, post-partum, and menopause for women, but men can also experience hormonal changes that impact mood. As a result, you could end up experiencing increased sensitivity, irritability, and mood swings. Understanding your hormonal cycle and its effects can help you better manage your emotions during these times.
4. You’re under a lot of stress.
When you’re constantly under pressure, your body produces higher levels of stress hormones like cortisol, which can affect your mood and emotional responses. Identifying your stressors and finding healthy ways to manage them, such as through relaxation techniques or time management strategies, can help reduce emotional volatility.
5. You’re not exercising regularly.
Exercise releases endorphins, which are natural mood boosters, so it pays to get off the sofa sometimes and use that gym membership you’re paying for. A lack of regular physical activity can lead to feelings of lethargy and increased emotional sensitivity. Incorporating even moderate exercise into your routine, such as a daily walk or yoga session, can massively improve your emotional resilience.
6. You’re going through a major life change.
Moving house, changing jobs, ending a relationship, or experiencing a loss can all lead to heightened emotional states. It’s normal to feel more sensitive during these times as you adjust to new circumstances. Be patient with yourself and give yourself time and space to process.
7. You’re not setting healthy boundaries.
Failing to establish and maintain healthy boundaries in your relationships can lead to emotional overwhelm. When you constantly prioritise everyone else’s needs over your own or struggle to say no, it can result in resentment, frustration, and emotional exhaustion. Learning to set and enforce boundaries is vital for maintaining emotional balance and preserving your mental energy.
8. You’re spending too much time on social media.
Constant exposure to curated highlight reels of other people’s lives can trigger feelings of inadequacy, jealousy, or anxiety. Not only that, but the constant stream of information and notifications can be overstimulating. Consider limiting your social media consumption and focusing on real-life connections instead.
9. You’re not practising self-care.
When you don’t take time to recharge and nurture yourself, you become more vulnerable to stress and negative emotions. Make time for things that bring you joy and relaxation, whether it’s reading a book, having a bath, or playing a sport. Regular self-care can massively improve your emotional resilience.
10. You’re not processing your emotions effectively.
Suppressing or ignoring your feelings can lead to emotional build-up and eventual outbursts. That’s why it’s so important to acknowledge and process your emotions in healthy ways — journaling, going to therapy, talking to friends, etc. Learning to identify and express your feelings can help prevent emotional overwhelm.
11. You’re surrounded by negative people.
If you’re constantly around negative or emotionally draining people, it can affect your own mood and outlook. Evaluate your relationships and consider spending more time with those who uplift and support you. Creating a positive social environment can have a big impact on your emotional health. Who wants to hang around a bunch of Debbie Downers, anyway?
12. You’re not challenging negative thought patterns.
If you’re always catastrophising, overgeneralising, or other cognitive distortions, it can lead to heightened emotional responses. Learning to recognise and when you’re doing this and stop yourself in your tracks can really keep your emotions in check. It’s easier said than done, but practise makes perfect, as they say.
13. You’re experiencing a vitamin deficiency.
Certain vitamin deficiencies can affect your mood and emotional stability, oddly enough. For example, low levels of vitamin D, B12, or magnesium have been linked to increased risk of depression and mood swings. Make sure you’re eating a balanced diet and consider talking to your GP about potential nutrient deficiencies (if you can get through to them, that is!).
14. You’re not allowing yourself to feel your emotions fully.
Sometimes, being emotional is simply part of being human. If you’re constantly trying to suppress or control your emotions, it can lead to heightened sensitivity when they do surface. Let yourself experience and express your feelings in a healthy way. It sounds simple, but it makes a big difference to how you feel.
