“Crashing out” is a popular slang term for when we experience an extreme emotion — usually anger or upset — that leads us to behave in a way we might regret. It was thrown around a lot during the most recent season of “Love Island USA.”
The phrase, which basically means emotional dysregulation, is used frequently online and comes from African American Vernacular English, but describes a feeling that most of us have experienced at some point.
Young people are especially susceptible to “crashing out,” psychotherapist Niro Feliciano previously told TODAY.com. And it’s not just because they’re the ones who use the term — research shows that stress levels in young people are on the rise, a major contributing factor. What’s more, this age group also experiences withdrawal symptoms from technology addiction, which can lead to irritability and other pre-“crash-out” emotions.
So what should you do if you feel a “crash out” coming on? Here’s what to know.
Therapist Tip of the Day: Take a Deep Breath If You Feel Like You’re “Crashing Out”
The first thing you should do if you’re crashing out is to breathe, psychologist Jill Stoddard, Ph.D., previously told TODAY.com.
“I know this sounds incredibly simple, but there is so much power to taking one deliberate breath,” Stoddard said. “Because in that space where you take a breath, a deliberate breath, you have a place to make a choice.”
“So, it can help get off that autopilot, just snap reaction, where you have a little bit of space to make a choice,” she added.
Similarly, Feliciano advised taking a break from whatever situation was leading to crash-out feelings and ideally going for a walk or another activity in nature.
Why It Matters
“Crashing out” is more likely to happen when you’re making decisions in fight-or-flight mode, usually due to stress, which can have long-term effects on your emotional and physical health, Feliciano explained. Of course, it’s better to be rested when you’re reacting to challenging situations.
You also may be suffering from low dopamine levels if you’re about to “crash out,” according to Feliciano. A common cause? Too much screen time.
“Even when you’re not stressed out — when you’re bored, when you’re overwhelmed, screens have become such a function of our existence, and they’re manipulating our dopamine pathways,” she added.
How to Get Started
The first step to minimize the effects of a potential crash out is to breathe. Here are early common signs of crashing out, according to Stoddard:
- Irritability
- Feeling reactive
- Less enjoyment of things, especially spending time with others
- Difficulty thinking clearly
- Feeling overwhelmed
- Crying more than usual
It’s also important to figure out what triggers your crash outs and avoid them, whether that’s social media or certain people.
Feliciano also recommends building a meditation habit, connecting with people in person and exercising.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
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