Have you ever felt good one minute, but a moment later, maybe because of a thought, memory, or the tone of the person speaking to you, everything changes? Rage rises. Or it could be shame, annoyance, or crippling fear. The reaction feels big and overwhelming, even if the event itself, from a logical and rational standpoint, is not.
This type of reaction is known as “emotional reactivity.” This page unpacks emotional reactivity, explaining:
Emotional reactivity refers to how quickly emotions rise, how strongly they are felt, and how long they take to settle. Research often describes emotional reactivity in three parts:[1]
We should take a moment to make a differentiation between emotional reactivity and simply “being emotional.” We all have emotions, and we all have the capacity to react emotionally.
But emotional reactivity comes into play when the magnitude and “ferocity” of the emotion outweigh the situation itself. In emotional reactivity, this can happen very quickly, and for people functioning this way, it can often lead to words or actions they regret down the line.
High emotional reactivity is not a stand-alone diagnosis. It is often part of a broader diagnosis, such as an anxiety disorder, post-traumatic stress disorder, and borderline personality disorder (BPD). Living with emotional reactivity is not as uncommon as you might think. Though there’s no exact statistic (because it often forms part of different or larger diagnoses), combined research estimates that as many as one in every ten people have emotional dysregulation or mood instability.[2][3]
Emotional reactivity and emotional dysregulation are somewhat like cousins; closely linked, but not exactly the same.
Emotional regulation is more than just calming down. It also involves:[4]
In contrast, emotional reactivity is like an emotional “spark.” It is the activation stage of the emotion. Emotional dysregulation, on the other hand, happens when it becomes hard to manage the feelings and emotions that are already activated.
The good news is that someone who is very emotionally reactive can still learn healthy emotional regulation skills. The goal isn’t to stop or suppress emotions; it’s to:
Emotional reactivity can show up physically as well as mentally, and of course, in our behavior too.
We know from research that the body is often the first part of us to react. People with high emotional reactivity may experience:
In the Emotion Reactivity Scale, people reported their emotions quickly going from neutral to extreme. Not only did they feel emotions very strongly, but they also took longer than others to calm down.[1] The Perth Emotional Reactivity Scale supports these symptoms too.[5]
The mind can also feel harder to control when you are experiencing emotional reactivity. You might find that your thinking becomes very cloudy, or that you’re replaying a scenario again and again. Some people, in broader research on emotional dysregulation, had difficulties with:[4]
From a behavioral perspective, emotional reactivity often shows up as fast, defensive action. If you are experiencing emotional reactivity, you might immediately:[1]
To be clear, this is not “attention-seeking”; it’s actually an attempt to try and settle a feeling that has risen quickly and uncontrollably.[1]
An emotional trigger is something that sets off a strong emotional response. Let’s take a closer look at some common emotional triggers that set off emotional reactivity, depending on the individual and scenario. Emotional reactivity might arise if you:
For one person, not being invited to a party may be water off a duck’s back. But for someone with emotional reactivity, it can feel like the greatest injustice and cruelty. For this reason, treatment must look at the holistic picture, including not just the reaction or even the trigger, but ideally also the meaning attached to the trigger. This can help give an understanding of the root cause, and treat emotional reactivity at the source.
Emotional reactivity is important to understand because of the serious impact it can have on everyday life. The reality is, reactive emotional behaviors (and thoughts) can:
In support of this, a study of 127 teenagers showed that those who had bigger, faster emotions were also more likely to feel low, physically anxious, or socially anxious.[6]
This matters because, whatever your age, emotional reactivity can trap you into an uncomfortable cycle where you feel something intense, react quickly, and then this reaction creates conflict or regret.
From this point, it’s easy to see how shame follows, and a pattern of shame could eventually result in anxiety and/or depression. So, the next time you feel triggered, your body might react even faster because it remembers the negative feeling from the previous occasion.
We’ll unpack some common potential causes of emotional reactivity below. However, what we know for sure is that the cause is different depending on the individual and their context. Usually, emotional reactivity arises from a mix of:
Some people are naturally more sensitive than others. We can, through research-based evidence, trace this as far back as when we were infants and children. In a study of four-month-old babies, those who showed high motor activity and frequent crying in response to new sounds, sights, and smells were more likely to show fearful or inhibited behavior at nine and 14 months.[7] Later research found a similar pattern: babies who showed high distress in response to unfamiliar events at four months were more likely to be more reserved at 14 months.[8]
However, there are many gifts that come with being sensitive. When sensitivity is part of our temperament, it usually means we can empathize deeply with others.
On the flipside, it comes with certain difficulties. For instance, if you are highly sensitive, you’re likely to feel more emotionally “bruised” by things that others might not even notice.[1]
Trauma, by its nature, has a way of making emotions feel sudden and intense. If your body has learned through past trauma that certain situations are unsafe, it may react quickly to anything that feels similar to these situations. Research supports this, describing a complex relationship between trauma exposure and later difficulties managing emotions.[9]
Emotional reactivity can also be a feature of borderline personality disorder (BPD). BPD is often linked with:
This does not mean everyone with emotional reactivity has BPD. As we’ve mentioned, emotional reactivity can appear in many mental health conditions, such as anxiety, depression, post-traumatic stress disorder (PTSD), attention-deficit hyperactivity disorder (ADHD), stress-related problems, or acute stress disorder.
AMFM is here to help you or your loved one take the next steps towards an improved mental well-being.
The goal of treating and working through emotional reactivity isn’t to lose your ability to feel deeply; it is to allow the feelings to come through, but not be ruled by them. A few evidence-based treatment types are listed and explained below.
Psychotherapy, such as cognitive behavioral therapy (CBT), is a talk-based mental health treatment in which a trained therapist helps you understand your thoughts, emotions, behaviors, and patterns. This approach can help you understand what sets off your reactions, what your body is trying to protect you from, and what skills can help you respond differently.
Dialectical behavior therapy, or DBT, is one of the best-known treatments for emotional reactivity and emotional dysregulation. It teaches four main skill areas:
DBT is especially known for treating borderline personality disorder and self-destructive behaviors, but its skills are also useful for people who deal with strong emotions, relationship conflict, and impulsive reactions.
Proof of the treatment’s success can be seen in a trial of DBT for adults with anxiety and depression, where results showed promise for improving emotion dysregulation.[10] If you are working with emotional reactivity, DBT gives you a practical toolkit for “in the moment” regulation. Instead of reacting immediately, you learn how to:
Cognitive reappraisal is a skill involved in approaches like CBT. It involves changing how you understand a situation so your emotional response can shift. For example, instead of thinking They ignored me, you might recognize, They’re probably busy. Or, instead of I can’t cope, you might try, This feels intense, but I can get through the next five minutes.
Reappraisal is linked with fewer emotional reactivity symptoms, while rumination, avoidance, and suppression (“opposites” of reappraisal) are linked with more mental health symptoms.[11] Plus, research found that reappraisal reduces the impact of emotional reactivity on depressive symptoms.[6]
A Mission For Michael (AMFM) provides treatment for adults experiencing various conditions. Mental Health support is a phone call away – call 866-478-4383 to learn about our current treatment options.
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It may be time to seek support if emotional reactivity is affecting your relationships, work, sleep, parenting, self-esteem, or ability to make steady decisions. It may also be worth reaching out if you often feel ashamed after reacting, controlled by mood swings, or worried that your emotions are hurting the people and life you care about.
At AMFM (A Mission For Michael) Mental Health Treatment, our expert team offers compassionate, evidence-based mental health treatment. This includes psychotherapy, informed support for emotional reactivity, and emotional regulation skill-building to help you understand your reactions and come back to yourself when feelings are running away from you.
We provide the full spectrum of care, including residential and outpatient treatment programs. Our treatments are also fully personalized to you, meaning we can help you find the source of your issues and create a plan that targets your needs. We believe in treatment persistence so you can achieve lasting, life-changing outcomes.
Our locations in California, Minnesota, and Virginia accept insurance and are in-network with most major providers. To check your insurance coverage for mental health care, simply complete our confidential online verification form or call us at 866-478-4383.
Reach out to us if you would like to start the admissions process or learn more about how we can support your mental well-being. Our compassionate team is available 24/7 to answer your questions and provide guidance with no obligation.
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At AMFM, we strive to provide the most up-to-date and accurate medical information based on current best practices, evolving information, and our team’s approach to care. Our aim is that our readers can make informed decisions about their healthcare.
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