Emotional ups and downs: 7 tips on how to manage them
Knowing how to manage emotional ups and downs is one of the key skills we must work on, regardless of whether we go to the psychologist’s office regularly or not.
On the other hand, to assume that we cannot modulate our emotions is to limit ourselves in an unnecessary way, especially when they tend to change rapidly and we become very sensitive to what happens to us.
In this article we will see a series of tips to know what to do when faced with emotional ups and downs, adopt strategies against instability of this type , and adapt ourselves in the best possible way to the environment and life in general.
What are the emotional ups and downs?
The existence of emotions makes sense, among other things, because they do not arise through our conscious control. Thanks to them, we do not have to go through a long period of reflection to know how to position ourselves before an idea or event; we simply adopt an attitude automatically, and sometimes in a matter of fractions of a second.
However, in some cases the dynamic nature of emotions can turn into emotional ups and downs, which appear when minor changes cause the mood to change completely.
This emotional instability can not only generate discomfort in the person who experiences it first-hand; it can also negatively affect the way they socialize, since it facilitates the emergence of misunderstandings and communication failures. For this reason, it is normal to look for solutions , either by finding a psychologist (for cases in which the quality of life is worn down) or by changing certain daily routines.
Managing Emotional Instability
Here are some key ideas to apply in case you are not attending psychological treatment, although reading them and trying to follow them yourself cannot substitute for the work of a mental health professional.
1. Notice which situations fuel emotional ups and downs
Does this emotional instability appear in any situation, or does it remain linked to a particular context or environment? The answer to this question can give you clues about to what extent the ups and downs are facilitated by elements in your environment .
2. Learn about Bipolar Disorder
As with any type of psychological disorder, Bipolar Disorder can only be diagnosed by mental health professionals through personalized evaluations. However, simply reading about it can help us understand what is happening to us, by comparing its associated symptoms with what is happening in that case .
Specifically, Bipolar Disorder is characterized by stages of mania, in which euphoria and extreme optimism and motivation prevail, with another type of depression. These stages are usually long (several days in a row, or weeks), and the symptoms are very extreme and relatively independent of what happens to us.
Therefore, if the emotional ups and downs are not extreme and do not last more than one day, there is no reason to think that this may be the phenomenon that affects us, while in the opposite case it is advisable to attend a psychological evaluation, even taking into account that does not have to be Bipolar Disorder . Furthermore, bear in mind that there is a tendency to identify with the symptoms of mental disorders, even though this relationship does not really exist or is exaggerated.
3. Sleep well and eat properly
In many cases, emotional instability is due to frustration compounded by poor physical condition. People who are unable to cope with the energy costs of their daily lives tend to have higher levels of anxiety , which makes them react in a more extreme way to negative stimuli.
Therefore, getting the necessary sleep and taking care of the food will help to prevent this energy deficit from occurring, which is reflected in the emotional state.
4. Learn to surround yourself with the right people
There are times when emotional ups and downs arise from flawed relational dynamics, perhaps because of conflicts with another person, because of memories associated with someone that we would prefer to forget, or simply because the predominant attitudes in a group do us no good .
That’s why it’s important to be clear that if a relationship doesn’t make us feel good, it’s totally legitimate to break up with it, even if it’s only temporary until we recover.
5. Don’t force other emotions
If you try to “force” yourself to feel differently, that will only cause frustration, since it won’t work. Instead, it is much more useful to indirectly influence how you feel by exposing yourself to environments that convey the way you want to feel .
In any case, in the case of emotional ups and downs this cannot be the definitive solution either, as it can only be effective when the sudden change you want to avoid is already present and is constantly repeated.
6. Give yourself some time to disconnect
Entering a phase in which the ideas that obsess us and the environments that bombard us with reasons to worry are no longer important is very positive, as it allows us to regain strength and take up these everyday challenges with renewed energy.
If possible, change your location , so that your physical environment does not remind you of what makes you experience stress.
7. Go to the psychologist
If you fail to manage emotional instability properly, don’t blame yourself; the emotional realm works through processes that are not under our voluntary control, and we can only influence it indirectly by changing the way we relate to the context. In the latter, psychological therapy works very well .
It is therefore important to seek out a psychologist or team of psychologists and get advice and help. Working from the consultation sessions and through the routines indicated by the professional we will be doing what is necessary to improve significantly in a matter of weeks.
Bibliographic references:
- Salmurri, F. (2015). Reason and emotion: resources for learning and teaching how to think. Barcelona: RBA.
- Solomon, R. C. (2007). Not Passion’s Slave. Oxford: Offord University Press.