Why Am I So Emotional? 14 Reasons Why & What To Do

Do you notice that your emotions are all over the place lately? Do you feel like your emotions are controlling you instead of the other way around? If you do, don't worry, you're not alone.

Sometimes it feels like we're on a never-ending ride of emotions that we can't escape. One minute we might feel really happy, and the next minute we might feel sad. Or maybe we're angry one day and anxious the next. So you might be wondering, "Why do I have so many mood swings?"

It's normal to feel a little anxious or sad sometimes, especially after a breakup. But there are times when our emotions become really strong and it feels like they're taking over our lives. In this blog post, we'll talk about eight common reasons why people become emotional and what you can do about it!

Fun Fact

Studies show that practicing mindfulness for just 10 minutes a day can significantly increase emotional awareness, leading to greater self-understanding and improved emotional regulation.

Causes of heightened emotions

Emotions are complex. They are often caused by a mix of our thoughts, physical sensations, and outside circumstances. Here are some of the most common reasons people experience heightened emotions:

Personality trait

Everyone is different when it comes to emotions. Some people are naturally more sensitive and emotional than others. If you've always been someone who feels things deeply, it's likely that your emotions will always be strong.

Being emotional is not a bad thing at all. In fact, some studies show that people who are in touch with their emotions tend to do well and be happier. However, if you feel like your emotions are becoming too overwhelming and hard to handle, it's important to figure out why.

Genetics

Some people are more likely to have strong emotions because of their genes. Researchers have found that certain genes can make someone more prone to feeling depressed, anxious, or having other mood problems.

Also, being sensitive to emotions can run in families. So if your parents or grandparents were really emotional, there's a good chance you might be too.

Lack of sleep

Getting enough sleep is super important for our health and how we feel emotionally. When we don't get the right amount of sleep, we might feel grumpy and get mad easily. It can also be harder to focus or remember things.

If you're not sleeping well, there are things you can do to improve it. Try to have a consistent sleep schedule where you go to bed and wake up at the same time every day. Avoid having caffeine (like from coffee or energy drinks) or alcohol before bed because they can make it harder to sleep. Instead, create a bedtime routine that helps you relax and unwind before going to sleep.

Diet

The food we eat can actually impact how we feel. Eating healthy is really important for both our body and mind. When we eat well, it can make us feel happier and can even help with depression. [1]

On the other hand, if we eat a lot of unhealthy food, it can make us feel tired, grumpy, and sad. If you're not eating a balanced diet, try making some changes. Eat more fruits, veggies, and whole grains, and try to cut back on processed foods, sugary drinks, and foods with unhealthy fats.

You may be dehydrated

Not drinking enough water can actually affect how we feel, both physically and emotionally. When we're dehydrated, we might feel tired, get headaches, or feel dizzy. It can also make us grumpy and easily annoyed. [2]

To avoid dehydration, it's important to drink plenty of water during the day. Aim for about eight glasses of water each day, or even more if you're active or it's really hot outside. It's a good idea to carry a water bottle with you so you can take sips regularly throughout the day.

Health reasons

Anxiety

Anxiety is a really common mental health issue that affects a lot of people. In the United States alone, 40 million adults have anxiety disorders. But it's not just adults who experience anxiety; kids and teens can go through it too.

One reason why anxiety happens is because it makes people focus more on their negative feelings. When someone is anxious, they worry a lot about things going wrong, and this can make them feel super stressed and overwhelmed. [3]

Anxiety can also cause physical symptoms like a fast heartbeat and sweaty hands, which can make the emotional distress even worse. Lastly, many people with anxiety struggle to control their emotions. This means they often feel really emotional and have a hard time managing their feelings.

Fun Fact

Hormones that cause anxiety, like cortisol and adrenaline, are part of the body's natural stress response, but their levels can be regulated through relaxation techniques, exercise, and a healthy lifestyle.

Depression

Depression isn't just about feeling sad. It can actually bring on a bunch of different emotions. Along with feeling empty or hopeless, some people with depression also feel anxious or easily annoyed. They might even feel really angry or have violent thoughts. Surprisingly, almost 60% of people with depression also experience irritability, and about 50% feel more anger than usual, according to studies. [4]

We don't know exactly why these emotions happen, but scientists think they're related to changes in the chemicals in our brains.

Depression can also make you feel really alone and isolated, which can make dealing with these emotions even harder. That's why it's really important to ask for help if you're struggling with depression. It can be tough to handle all on your own. If you'd like to read a more in-depth article about depression, read our other article Depression Explained.

ADHD

ADHD is a mental health condition that can make it hard for people to pay attention, control their impulses, and be really hyperactive. It's usually diagnosed in kids, but it can affect adults too.

People with ADHD might find it tough to control their emotions because of the impulsive and hyperactive things they do. On top of that, they might also have anxiety or depression, which can make emotional outbursts more likely. If you're unsure you have ADHD, take this ADHD Test.

Hormones imbalances

Hormones play a significant role in our overall emotional health. When we have an imbalance, it can lead to feelings of anxiety, depression, and irritability. Here are some common hormone imbalances that can cause emotions:

• Thyroid: An underactive thyroid (hypothyroidism) can cause fatigue, weight gain, and depression. An overactive thyroid (hyperthyroidism) can cause anxiety, weight loss, and irritability.
• Adrenal gland: The adrenal glands produce the stress hormone cortisol. If they are not functioning correctly, it can lead to feelings of anxiety and depression.
• Menopause: Menopause is a time when a woman's ovaries stop producing estrogen. The drop in estrogen levels during menopause can cause all sorts of emotions, from sadness and anxiety to irritability and anger.
• Pregnancy: During pregnancy, many women experience mood disorders due to the drastic changes in their hormone levels.
• Premenstrual syndrome (PMS): PMS is a condition that affects women of childbearing age. It is characterized by mood swings, irritability, and anxiety.
• PMDD: PMDD, or premenstrual dysphoric disorder, is a severe form of PMS that affects around five percent of women. Symptoms include depression, anxiety, and irritability the week or two before your period. If you have PMDD, you may feel like you're going through a significant life event, even if nothing has changed.
• PCOS: PCOS, or polycystic ovary syndrome, is a hormonal disorder that affects women of childbearing age. It can cause irregular periods, weight gain, acne, and fertility problems. [5]

Personality disorders

Personality disorders are mental health conditions that impact how you think, feel, and act. They can make it challenging to handle life's ups and downs and interact with others.

There are different types of personality disorders, but some of the most common ones are borderline personality disorder, narcissistic personality disorder, and antisocial personality disorder.

Personality disorders can change how a person communicates and experiences emotions. For instance, someone with an avoidant personality disorder may find it hard to express themselves and often feel anxious or insecure. On the other hand, someone with borderline personality disorder might struggle with controlling their emotions, leading to big reactions or outbursts. This can make it difficult for them to effectively share their feelings with others. [6]

These difficulties can make relationships, school, and work more challenging. Personality disorders can also affect a person's mental and physical health. For example, someone with paranoid personality disorder might always feel on edge, causing them to experience a lot of stress and anxiety.

Situational circumstances

Life changes

Life is all about change. Sometimes, changes can be really hard to get used to. When big changes happen, like getting married, starting a family, or moving to a new place, it can make you feel super overwhelmed and stressed out. And because of all that, you might find yourself feeling more emotional than usual.

On top of the stress that comes with change, it can also be tough to adapt to new situations. It's totally normal to feel overwhelmed by it all. And when we feel overwhelmed, it can make us more emotional than we normally would be. [7]

Grief

When we experience loss, like the death of someone we love or the end of a relationship, it's totally normal to feel really sad. This feeling is called grief, and it can be super intense.

Sometimes, we try to hide our emotions when we're grieving. But actually, that can make it even more difficult to deal with. It's important to let yourself feel your feelings and talk about them with people who get it and can support you.

Trauma

Going through a traumatic experience can really mess with a person's emotions. It can make them feel things really strongly and for longer than usual. This happens because trauma messes up how the brain normally works.

When someone experiences trauma, their brain goes into "fight or flight" mode. This triggers the release of stress hormones, which can affect how a person feels emotionally.

Trauma can also damage the part of the brain that helps us control our emotions. As a result, people who have been through trauma might find it really hard to control their feelings. This can cause them to have outbursts, act impulsively, and engage in self-destructive behaviors. [8]

Interesting Fact

Research suggests that engaging in creative activities like art, music, or writing can support the healing process from trauma by allowing individuals to express emotions, foster self-discovery, and promote resilience.

Stress

Everyone experiences stress from time to time, but chronic stress can affect your mental health.

Your emotions will likely be all over if you're constantly under stress. When we're stressed, our bodies release a hormone called cortisol. Cortisol is the "stress hormone" responsible for the fight-or-flight response. This is the body's natural way of dealing with stress, but stress can lead to high cortisol levels, which can negatively impact our health. [9]

If you're constantly stressed, finding ways to relax and de-stress is essential. Exercise, meditation, and leisure time in nature are great ways to reduce stress.

Herbal teas can also be a great way to relax and de-stress. FGO Organic Chamomile Tea is an excellent choice for stress-relieving tea. This concentrate is made with a blend of herbs that have been traditionally used to help reduce stress and anxiety. Even Turmeric Ginger Herbal Tea could help you.

How to process your emotions

Before you can start to deal with your emotions, you need to be able to identify them. This can be tricky, as sometimes our feelings can be confusing or overwhelming. But it's important to take the time to figure out how you're feeling.

Start by naming your emotions. When we're feeling an emotion, we often don't know it. We may feel "bad" or "sad," but we don't know why. Naming your emotions is a way of processing and understanding your feelings.

After identifying your emotions, take a step back and figure out where it's coming from. Often, our feelings are based on our thoughts. If you're angry, ask yourself what reviews are causing that anger. Do you think about something that happened in the past? Are you worried about something that might occur in the future?

It can be helpful to keep a journal or write down your emotions as they come up. This will help you notice patterns and figure out your emotional triggers. Once you know your triggers, you can start to work on avoiding or managing them. Our blog on Anger Management can help you healthily deal with your anger. 

Healthy ways to control your emotions

If you're finding that your emotions are impacting your day-to-day life, there are things you can do to regain control.

Try these tips:

Exercise

Exercise is a great way to release endorphins, hormones that improve mood and reduce stress. Endorphins are sometimes referred to as "happy hormones." Regular exercise can also help to regulate cortisol levels in the body. [10]

Meditation

Meditation is a mindfulness practice that can help to calm the mind and body. [11] There are many different types of meditation, so you can find one that suits your needs and preferences.

Spending time in nature

Spending time in nature has been shown to have a calming effect on the mind and body. If you live in an urban area, try to spend time in parks or green spaces. Even a short walk in the fresh air can help to improve your mood.

Talk to someone

When you're feeling down or overwhelmed, it can really help to talk to someone you trust, like a good friend or a family member. Sharing your feelings with them can help you let go of some of the built-up emotions inside you. It's comforting to know that there's someone who cares and supports you during tough times.

If you ever feel like you can't talk to anyone close to you, another option is online therapy. It's a way to speak with a professional counselor or therapist over the internet. They're trained to listen and offer guidance, and it can be a great resource when you need someone to talk to. Just remember, you don't have to face your feelings alone.

Eat healthily

Eating nutritious foods helps your body function at its best, which can positively affect mood.[12]

Get enough sleep

Sleep is essential for both mental and physical health. If you're not getting enough sleep, it can be challenging to manage your emotions. [13]

Take a break

If you're feeling overwhelmed, take a few minutes to relax and rejuvenate. Take a hot bath, read your favorite book, or walk outdoors.

Practice deep breathing

Deep breathing is a simple but effective way to calm yourself when feeling emotional. Try taking slow, deep breaths and focus on exhaling longer than you inhale. [14]

Write it down

Try writing down if you're having trouble identifying or expressing your emotions. This can be a great way to get in touch with your feelings and start working through whatever is causing your emotional turmoil.

Conclusion

Everyone deals with emotions differently, so what helps one person might not help another. But if you're feeling really overwhelmed, these tips might be useful in making you feel better. And remember, it's totally okay to ask for help if you need it. There's no shame in reaching out to a therapist or counselor if you're having a hard time coping. Emotions are a normal part of life, but they don't have to take over your life. With a little effort, you can learn to handle them in a way that works best for you.

FAQs

References

1. National Library of Medicine: Evidence of the Importance of Dietary Habits
2. A.Vogel: How dehydration affects mood
3. Mayo Clinic: Anxiety disorders
4. NIH: How and why are irritability and depression linked?
5. Women's Health Network: Mood Swings in Women due to Hormone Imbalance
6. NIH: Borderline Personality Disorder
7. Medical News Today: Common causes of mood swings
8. Veterans Affairs: PTSD: National Center for PTSD
9. Medical News Today: How can stress affect your emotions?
10. Insider: 5 fun and easy ways to release more endorphins and boost your mood
11. Mayo Clinic: Meditation: A simple, fast way to reduce stress
12. BBC Food: How to eat yourself happy
13. WebMD: Surprising Reasons to Get More Sleep
14. Childrens Colorado: Breathing to Change Your Mood

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