8 Reasons You Might be So Emotional Recently
We all experience emotional times. It’s part of the human experience. We might sometimes feel like our emotions are coming and going quite a bit. Whatever emotions they may be, you may find yourself asking, “Why have I been so emotional lately?”
I have had many clients over the years ask nearly exactly that question, and it is a valid question. Noticing we’ve been more emotional recently is great insight, but it leaves us with more questions than answers often. There are many reasons this can happen, from mental health disorders to everyday activities like sleep or diet, so I’ll dive into it.
Causes of Increased Emotions
Lack of Quality Sleep
First, let’s talk about sleep. I took a course many years ago (around 2012) with Pablo Das entitled “The Foundations of Wellbeing.” During the course, Pablo said something that has always stuck with me: sleep is the beginning of your day, not the end. That is, sleep is an important part of our experience that can have a powerful effect on how we feel during the day.
Much research has shown a strong correlation between sleep quality and emotional regulation. When we sleep less, or not as well, we are likely to experience stronger emotions. This is especially true for what researchers identify as “negative” emotions. Furthermore, the relationship goes the other way; high stress levels, for example, can negatively impact sleep.
What to Do
There are many things you can do to improve sleep quality. Whether you’re struggling to fall asleep or stay asleep, sleep hygiene takes some effort. Try working with your anxiety at night, turning off electronics an hour before bed, getting exercise during the day, and building a regular bedtime routine. Remember building a healthy sleep routine can take time, so be gentle with yourself.
Trauma
Any type of trauma can dramatically impact emotional stability. There are many impacts of trauma, including emotional dysregulation, a tendency toward numbing, and difficulty identifying emotions. Emotions like anger, anxiety, sadness, and shame are especially common, and may continue manifesting for years to come.
Especially in the few months after a traumatic event, people may experience stronger emotions and more difficulty facing them. If you’ve experienced any kind of trauma in the last few months or years, this may be one cause of your emotions lately.
What to Do
Working with trauma takes time and can be uncomfortable, but with the right help you can build a new relationship with the experience. Modalities like EMDR therapy have proven effective, as have mindfulness practices like body scan meditations.
Physical Discomfort
Any sort of pain or physical discomfort, especially for prolonged periods, can cause emotional symptoms such as depression or anxiety. For example, chronic pain may cause depression. This may be due to stress, a lack of quality sleep, and/or low self-esteem. Furthermore, research has found a link between gut issues and anxiety.
These types of physical discomfort can make someone more emotional in general. If you’re experiencing chronic issues with pain or stomach discomfort, it may be at least partially to blame for your heightened sensitivity. In addition, depression and anxiety can cause physical discomfort, feeding this cycle.
What to Do
Address the physical symptoms you’re feeling to the best of your ability. If you’re having chronic stomach upset, you may want to meet with a gastroenterologist. For chronic pain, a physical therapist or medical professional may be able to help you find relief.
Dietary Habits
There are many ways our diet can impact our emotional state. A meta-analysis of 1,541 studies found that high carb/sugar intake was associated with high rates of anxiety, “healthier” diets (like the Mediterranean diet) with more fruits and vegetables were associated with better emotional stability, and those who consumed more vitamins from their foods (fruits and vegetables) experienced lower levels of anxiety.
All of this is to say that research suggests our diet can impact our mood. By following generally-accepted healthy eating guidelines, we lessen our risk of anxiety and depression. Overconsumption of processed meat, ultra-processed foods, soft drinks, and sugar may be leading to a more emotional state.
What to Do
Check in with your eating habits. I know it is hard to change eating habits for many of us, but it can go a long way in improving wellbeing. You might try starting with one little change here or there rather than trying to overhaul your whole diet at once. Work toward making healthier food decisions little by little.
Grief
Grief is a response to loss that is totally natural. The timeline of grief can vary from individual to individual, but some can experience what is known as prolonged or complicated grief. This generally is when grief lasts over a year and gets in the way of everyday functioning. Whether you’re experiencing short-term grief or prolonged grief, you may experience a shift in your emotional regulation.
The symptoms of grief are quite emotional in nature. You may experience sadness, emptiness, or loneliness. You also may experience anger, guilt, or anxiety. These emotions may come and go as grief often comes in waves.
What to Do
Working with grief is a process. Don’t deny it or try to just push through it. Take a break if you can, give yourself some time to process and recover, and rebuild your routine. Remember there are different types of individual therapy, many of which can be beneficial in working with grief.
Heightened Stress Levels
Stress can come in many forms. It may be the stress of the holiday season, stress from moving, or stress at work. Many people are experiencing stress at increased rates these days. Burnout prevalence is on the rise, the COVID-19 pandemic caused lasting stress, and the cost of living is rapidly on the rise in many places.
There are many emotional symptoms of stress. Research has found correlations between stress and depression, anxiety, irritability and anger, and cognitive deficits. If you’ve been under a change in stress, or chronic stress, it may be time to address it in order to support your emotional wellbeing.
What to Do
In addition to therapy, there are many things that can improve stress levels. These include eating a healthy diet, getting exercise, spending time outdoors, and connecting with others. I’m a big fan as well of mindfulness-based practices. You might try listening to a meditation podcast, going to a yoga or meditation class, or engaging in a mindfulness-based therapy.
Hormonal Changes
The most obvious form of hormonal changes is in a person’s menstrual cycle. We’ve known for years that the menstrual cycle impacts emotions. In fact, any change in hormones can impact cortisol levels which are directly responsible for stress. Additional hormonal changes include puberty, menopause, pregnancy, and medical conditions like hypogonadism, thyroid issues, and tumors.
What to Do
If you have a medical condition causing a hormonal imbalance, you definitely should address it. These conditions generally won’t get better on their own, so seeking professional medical support is a must. For hormonal changes out of our control, we might make extra effort during our cycle or menopause to practice yoga, exercise, and take part in activities that regulate hormones.
Mental Health Conditions
Many mental health conditions can cause a change in emotions. This is by no means an exhaustive list, but here are a few of the common mental health conditions that may cause notable changes in emotions.
Anxiety Disorders
Anxiety disorders such as generalized anxiety disorder, panic disorder, and social anxiety disorder can cause an increase in fear and worry.
Depression
Depression can cause many emotional symptoms including anger, sadness, self-loathing, and hopelessness. Chronic depression may come and go, and you may find yourself experiencing a sudden increase in these emotions without apparent cause.
Borderline Personality Disorder
Borderline personality disorder, or BPD, is characterized by strong and rapidly changing mood swings. These emotions may include emptiness, anger, and guilt from impulsive behavior.
Bipolar Disorder
Finally, bipolar disorder is also characterized by mood swings. While on the low end of the swing, emotions like sadness, fatigue, and hopelessness may arise. When mania sets in, emotions like irritability, excitement, and euphoria are common.
When to Seek Help
If you’ve been more emotional lately, it may be normal and managable. If you feel like you’re in emotional distress more often than not, it may be time to reach out for support. Similarly, if you find your heightened emotions to be getting in the way of your dail functioning, help may be needed.
Increased emotional sensitivity may be a sign of something else going on. It may be a mental health disorder, a lifestyle factor that is not working for you, or something physical. A mental health professional will help you dig into the experience and investigate what is going on. If you are interested in therapy, contact me for a free consultation. If we are not the right fit, I will help you find a therapist who is!