Get Help For Emotional Dysregulation and Complex PTSD

Do you experience a roller-coaster of emotions that span from high to low for what seems like no reason at all? The presence and difficulties of managing this wide range of emotions is called Emotional dysregulation and is one of the primary symptoms of Complex PTSD that’s often misdiagnosed as Bipolar II and Borderline Personality Disorder.

Understanding and learning to cope with emotional dysregulation is crucial for finding balance and restoring a sense of well-being.

Using effective therapy techniques and the help of skilled, trauma-informed professionals can help you overcome the weight of Complex PTSD and the emotional dysregulation that’s so difficult to manage.

In this article, we will explore effective strategies to manage emotional dysregulation in Complex PTSD.

From self-care practices to therapy techniques, we spotlight practical tips and insights to help individuals balance their emotions in a healthy way.

By implementing these strategies, individuals with Complex PTSD can gain a greater sense of control over their emotional well-being.

If you or a loved one is living with Complex PTSD and struggling with emotional dysregulation, this article is for you.

What is Complex Post Traumatic Stress Disorder (C-PTSD)?

Complex Post Traumatic Stress Disorder (C-PTSD) is a psychological condition that can develop after experiencing prolonged or repeated trauma.

What is Complex PTSD Infographic - courtesy Complex PTSD Help

Unlike regular PTSD, which is typically associated with a single traumatic event, C-PTSD stems from enduring trauma over an extended period.

This can include experiences such as childhood abuse, domestic violence, sexual abuse, or surviving war.

Individuals with C-PTSD often struggle with a wide range of symptoms that can significantly impact their daily lives.

These symptoms may include flashbacks, nightmares, hyper arousal, emotional dysregulation, dissociation, and difficulties in relationships and self-esteem.

What is emotional dysregulation that comes with Complex PTSD?

Emotional dysregulation is a term used to describe the difficulty individuals with Complex PTSD experience in regulating their emotions.

It is a common symptom that can manifest in various ways, including intense and unpredictable mood swings, difficulty in managing anger, and feeling overwhelmed by even minor stressors.

People with Complex PTSD often find it challenging to maintain emotional stability due to the lasting effects of trauma.

The brain’s response to traumatic events can disrupt the normal functioning of the limbic system, resulting in emotional dysregulation.

How does emotional dysregulation impact one’s daily life?

Emotional dysregulation can have a profound impact on daily life, making it difficult for individuals with Complex PTSD to carry out routine tasks and maintain healthy relationships.

The unpredictable nature of their emotional state can lead to conflicts with loved ones, increased stress levels, and a general feeling of being out of control.

At work, emotional dysregulation can hinder productivity and impair decision-making abilities.

It can also make it challenging to form and maintain meaningful connections, as the fear of emotional outbursts or the inability to express emotions appropriately can push people away.

In the workplace, individuals who’ve experienced a flashback or been triggered by a co-worker or a work-related issue, can feel trapped or cornered, which makes interacting with co-workers, supervisors and managers almost impossible.

When Complex PTSD symptoms strike and the employee is emotionally dysregulated, they are vulnerable to behaving in ways that can have severe consequences for their career.

What are the signs and symptoms of emotional dysregulation that may relate to Complex PTSD?

Recognizing the signs and symptoms of emotional dysregulation is the first step towards managing and coping with this challenging aspect of Complex PTSD.

Common signs include:

Intense mood swings

Individuals may experience rapid shifts in emotions, going from extreme highs to lows within a short period.

Overwhelming anger

Anger may be expressed in explosive outbursts or passive-aggressive behavior.

Emotional numbness

Some individuals may feel emotionally detached or numb, finding it difficult to connect with their emotions or those of others.

Random self-destructive behavior

Managing stress and finding comfort may be challenging, leading to impulsive behaviors or self-destructive habits.

Therapy Options for Treating Emotional Dysregulation in Complex PTSD

Therapy offers a space for individuals to explore the roots of their emotional dysregulation.

A skilled, trauma-informed therapist will guide you through a process of self-reflection and help you identify any underlying causes or triggers.

By understanding the origins of your emotional dysregulation, you can gain insight into patterns of behavior and develop strategies to address them.

In addition to exploring the root causes, therapy provides individuals with practical skills to manage their emotions effectively.

Therapists utilize evidence-based techniques to teach clients how to identify and label their emotions, understand the physical sensations associated with different emotions, and develop healthy coping mechanisms.

These skills can empower individuals to respond to emotional triggers in a more adaptive and constructive manner.

Therapy also offers a supportive and nonjudgmental environment for individuals to express their emotions freely.

This can be particularly helpful for individuals who have experienced trauma or have been conditioned to suppress their emotions.

By allowing oneself to fully experience and express emotions in therapy, individuals can gradually learn to regulate their emotional responses outside of the therapeutic setting.

Therapy comes in various forms, each with its unique approach to addressing emotional dysregulation.

The choice of therapy depends on individual needs, preferences, and the therapist’s expertise. Some widely used therapies for emotional dysregulation include Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and mindfulness-based interventions.

Cognitive-behavioral therapy for emotional dysregulation

Cognitive Behavioral Therapy (CBT) is a well-established and effective form of therapy that focuses on the connection between thoughts, emotions, and behaviors.

In the context of emotional dysregulation, CBT helps individuals identify and challenge negative thought patterns that contribute to emotional distress.

By replacing irrational thoughts with more rational and balanced ones, individuals can regulate their emotions more effectively.

CBT also incorporates behavioral techniques to reinforce positive coping strategies.

This may involve practicing relaxation techniques, engaging in activities that promote positive emotions, or gradually exposing oneself to triggering situations.

Through these exercises, individuals can learn to manage their emotional responses and develop healthier ways of coping with stressors.

Dialectical behavior therapy for emotional dysregulation

Dialectical Behavior Therapy (DBT) is specifically designed to address emotional dysregulation and is particularly effective for individuals with borderline personality disorder.

DBT therapy combines elements of CBT with mindfulness-based practices to help individuals regulate their emotions, improve interpersonal effectiveness, and develop distress tolerance skills.

One of the core components of DBT is learning mindfulness techniques.

Mindfulness involves paying attention to the present moment without judgment.

By practicing mindfulness, individuals can cultivate self-awareness and observe their emotional experiences without getting overwhelmed.

This can be instrumental in preventing impulsive and destructive behaviors that often accompany emotional dysregulation.

DBT also incorporates skills training, where individuals learn specific techniques to manage their emotions effectively.

This includes techniques such as emotion regulation, interpersonal effectiveness, and distress tolerance.

Emotion regulation skills help individuals identify and modify intense emotional responses, while interpersonal effectiveness skills focus on improving communication and relationship building.

Distress tolerance skills, on the other hand, aim to help individuals tolerate distressing situations without resorting to harmful coping mechanisms.

Mindfulness-based therapies for emotional dysregulation

Mindfulness-based therapies, such as Mindfulness-Based Stress Reduction (MBSR) and Acceptance and Commitment Therapy (ACT), have gained significant popularity in recent years for their effectiveness in promoting emotional well-being.

These therapies emphasize the practice of mindfulness and acceptance as a means of regulating emotions and enhancing self-awareness.

MBSR, originally developed to help individuals manage stress, incorporates mindfulness meditation, body scans, and gentle yoga practices.

By cultivating nonjudgmental awareness of one’s thoughts and emotions, individuals can develop a more compassionate and accepting attitude towards themselves.

This can help reduce emotional reactivity and improve emotional regulation.

ACT, on the other hand, focuses on accepting and embracing one’s thoughts and emotions, even if they are uncomfortable or distressing.

Through acceptance, individuals can detach from their thoughts and emotions and gain a sense of control over them.

ACT also encourages individuals to identify their values and commit to actions aligned with those values, promoting psychological flexibility and emotional well-being.

By seeking help from a skilled therapist and engaging in evidence-based therapies like CBT, DBT therapy, or mindfulness-based interventions, individuals can develop the necessary skills to regulate their emotions, enhance self-awareness, and improve emotional resilience.

Self-Care Practices for Emotional Dysregulation and Complex PTSD

Self-care is an essential aspect of managing emotional dysregulation.

Engaging in activities that bring joy and relaxation can help individuals find balance and reduce stress levels.

This can include practicing mindfulness, engaging in creative outlets, spending time in nature, getting regular exercise, and ensuring adequate sleep and nutrition.

Mindfulness Techniques for Managing Emotional Dysregulation

Mindfulness techniques can be particularly helpful in managing emotional dysregulation.

Practicing mindfulness involves bringing attention to the present moment without judgment.

This can be done through meditation, deep breathing exercises, and body scans.

Mindfulness allows individuals to observe their emotions without getting caught up in them, promoting a greater sense of control and emotional regulation.

Finding Balance and Healing in Complex PTSD

Living with Complex PTSD and emotional dysregulation can feel overwhelming, but it’s important to remember that healing and balance are possible.

By implementing strategies such as building a support system, exploring therapy options, practicing self-care, and embracing mindfulness, individuals with Complex PTSD can regain control over their emotional well-being.

Finding balance is a journey, and it may require time and patience.

Be kind to yourself as you experience the ups and downs of recovering from Complex PTSD.

Reach out for support when needed, and never underestimate the power of professional help.

If you or a loved one is living with Complex PTSD, know that you are not alone.

There is hope, and with the right tools and support, you can reclaim your emotional well-being and find a sense of balance in your life.

If you or someone you know is in crisis

Call or text the 988 Suicide & Crisis Lifeline  at 988 .

The Lifeline provides 24-hour, confidential support to anyone in suicidal crisis or emotional distress. Call 911 in life-threatening situations.

If you are worried about a friend’s social media updates, you can contact safety teams at the social media company .

They will reach out to connect the person with the help they need.

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