Conquering the “Crash Out”

“Crashing out”

(or being in a state of overwhelm resulting in impulsivity or outbursts) has entered the chat. 

A new term to describe a very real, totally human experience also known as dysregulation. While crashing out, it’s difficult to manage the emotions and we act out through hasty behaviors and decisions. How do I conquer the crash out? 

First, notice the symptoms and pause — Perhaps it’s a sense of doom, feeling of panic, an increase in heart rate and rapid thought or speech.

Pause. 

When we are in a panic, we tend to get swept away by the sudden, intense feelings. The urge to fix, to prove to others or self, to dispel perception grows rapidly. 

When we don’t allow for pause, panic can translate into behaviors and decisions that are performative rather than purposeful. 

Second, identify the root cause or trigger — Perhaps it’s a pain point that existed long before this moment. Ask yourself: What is the criticism I hear? Is the criticism that I am not helpful or contributing enough? or I’m not trustworthy? 

Third, talk yourself down from that heightened place — Self-soothe. Ask yourself: Is this criticism true? What would I like to communicate? What do I wish they understood or could acknowledge about my experience right now? Lastly, choose purpose over performance — Engage in ways that align with your values and goals rather than external expectations. Let your decisions be about how you would like to represent yourself and how you want to exist in the world. Focus on intention, not impression.