6 Effective Ways to Just Get off from an Emotional Rollercoaster

Life is often described as a rollercoaster ride, with its ups and downs, twists and turns. While physical rollercoasters can provide a thrilling experience, the emotional rollercoaster that accompanies life’s challenges can be far less enjoyable. “It is really hard to go through the ups and downs, left and right, and up and down again when your emotional switch is on, dragging you into emotional hell, and your limbic system is working hard to get your attention, organising your body around a particular action-urge, and demanding you do something right away.

“It’s really tough.” says Dr. Patricia E. Zurita in her book “Escaping the Emotional Roller Coaster.” (2018). During this process, emotions can be an important ally, but they may also be our worst enemies, making us think and behave in destructive ways (De Cock et al, 2020, sciencedirect.com). Whether it’s due to personal relationships, work stress, health issues, or unforeseen circumstances, finding yourself on an emotional rollercoaster can be disorienting and exhausting. However, there are strategies you can employ to navigate these tumultuous times and find stability amidst the chaos.

6 Ways to Deal with an Emotional Rollercoaster

1. Acknowledge your feelings

It’s okay to feel overwhelmed, anxious, or upset. Denying or suppressing your emotions will only worsen the situation. Take your time to realise, understand and accept those emotions and allow yourself to experience them. Talking about how you are feeling with someone else can also be incredibly helpful. 

2. Practice Self-Compassion

Imagine your friend is feeling extremely anxious. Would you advise her to stop whining and acting stupid? Well, that’ll make you a really bad friend. Instead, you will make it a point that you stay with them until they feel better. You might even say certain words of affirmation or engage in positive talk. Why not do that with yourself? You deserve as much love and care as you give to others. During difficult times, it’s crucial to be kind to yourself. Practice self-compassion by treating yourself with the same warmth and understanding that you would offer to a friend in need. Remind yourself that it’s okay to make mistakes, to feel vulnerable, and to seek support when necessary.

3. PinPoint the Triggers

Once you are in a better state, it is important to identify the trigger point. Is it a certain person, situation, or thought pattern that sets off a chain reaction of emotions? Once you identify these triggers, you can develop strategies to either avoid them or cope with them more effectively. Understanding the triggers will help you even avoid feeling overwhelmed later, or might bring with it strategies that might prove useful in the future.

4. Healthy Coping

A vital stage in the process is monitoring the path that you choose to cope with the emotions. Instead of resorting to unhealthy coping mechanisms like excessive drinking, overeating, or withdrawing from others, focus on adopting healthy ways to manage stress. This might include exercise, meditation, journaling, spending time in nature, or engaging in hobbies that bring you joy. Experiment with different techniques to discover what works best for you.

5. Seek Support

There is nothing wrong with getting help when needed. Asking for help doesn’t demean you. Be brave enough to ask for support. Whether it’s talking to a trusted friend or family member, seeking guidance from a therapist or counsellor, or joining a support group, having a strong support network can provide invaluable assistance during turbulent times. If you find that your emotional rollercoaster is overwhelming and interfering with your daily life, don’t hesitate to seek professional help. A mental health professional can provide guidance, support, and therapeutic interventions to help you regain your emotional balance.

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6. Understand Your Limits

You cannot control everyone and everything in your life. So, it is better to focus on what you can control instead of lamenting over something that is beyond your ability to control. It is quite natural to dwell on things that are out of your control, such as external events or other people’s actions. However, it is important to redirect your focus toward what you can control. This might include your attitude, your response to challenges, and the choices you make in your daily life. What you can control is the present moment, and yourself in the present moment

Practising mindfulness can also prove to be beneficial. Mindfulness involves staying present in the moment and observing your thoughts and feelings without judgment. By practising mindfulness techniques such as deep breathing, body scans, or guided imagery, you can cultivate a sense of calm and detachment from the ups and downs of your emotions.

Take Away

You’ve got this! Although navigating an emotional rollercoaster can be challenging, it’s important to remember that it’s a temporary state and that you have the power to influence how you experience it. By acknowledging your feelings, practising self-compassion, establishing healthy coping mechanisms, seeking support, and focusing on what you can control, you can ride out the ups and downs with greater resilience and stability. Remember, it’s okay to ask for help when you need it, and with time and effort, you can emerge from the rollercoaster stronger and more resilient than before.