Everyone has extreme emotional responses sometimes. However, emotional dysregulation may affect your relationships and quality of life if you're overwhelmed by emotions.
Imagine yourself in the future five, 10, or 20 years from now. "What would that self say to you now about your current situation and emotional reaction?"
To help you step outside of yourself more, Imagine the perspective of someone in your life who truly cares about you, such as a family member, close friend, or partner.
Sometimes, there's just no getting around it: you feel devastated, and need to let it out. Give yourself permission to write everything you feel and then commit to only diving into that emotion for 15 minutes.
Emotional dysregulation often leads to "discounting the positives." Instead, you only focus on the things that are going wrong.
Mindfulness, which "involves self-observation and self-compassion," helps regulate emotions. Daily meditation, even for brief periods, may help you accept your emotions.