Why Am I So Emotional? 11 Possible Reasons & What To Do

Sometimes we feel extra emotional or hypersensitive without any explanation. It may be a sudden trend you're noticing, or it may be what feels like an intrinsic part of your personality. Here's what you need to know about heightened emotions and possible reasons you're so emotional right now or in general. 

"They motivate us to act," says Emma Carpenter, M.A., a marriage and family therapist at A Better Life Therapy. "In the days of hunters and gatherers, emotions were used as a way to protect ourselves from predators and the elements." Even though we're far from those hunter-gatherer days, emotions are still helpful because they tell us what's good for us and what's bad for us. 

In other words, having a lot of emotions is healthy and normal. Lacking healthy ways to cope with your emotions is what can get you into trouble. 

To improve your sleep hygiene and create a calmer place to land, avoid drinking caffeine late in the day, begin a bedtime routine, and turn off your devices at least 30 minutes before bedtime.

For starters, here are some superfoods for better mood and foods that help with anxiety. 

Regular exercise has been proven to help with emotional regulation6 by providing you with much-needed endorphins and a clearer mind. That exercise doesn't have to be vigorous, either—but moving your body will help you sleep better and feel better, physically and emotionally.

If you're leading a generally stressful life, that stress can cause you to be more emotional7, irritable, or generally moody. Chronic stress is associated with anger8, in particular.

Some life experiences may make a person more likely to be emotional in general, says Hendel. Big life transitions, relationship troubles, and world crises like a pandemic can cause heightened anxiety, which can make you feel emotional as a result. Some studies have shown that using mindfulness as a mechanism for responding to stress9 can help you regulate your emotions more effectively.

Hendel says it's important to remember that people who've experienced a lack of safety and security in their lives are also likely to have more emotional triggers.

Anyone who's been through PMS or been pregnant knows that hormones can cause your emotions to spike unpredictably at certain times in life. It's important to remember the impermanence of your emotions during these times and to develop healthy mechanisms for labeling the emotional tidal waves as they rise and fall.

Other conditions like ADHD and personality disorders can also affect mood and emotional processing. If you're concerned, you might benefit from speaking with a trained mental health professional.

Studies have also shown that emotional functioning is heritable13, meaning that you may get your inclination toward emotiveness partially from your parents or ancestors. Some research suggests particularly emotional people may have slightly different brain chemistry, including increased blood flow in the regions that process emotions and empathy.

Many cultures still treat emotions as untouchable entities not acceptable for public conversation, and there is little education about how to process difficult emotions. People raised as boys and men, especially, are discouraged from engaging with their emotions. If you tend to judge others and/or yourself for being emotional, it's worth interrogating your meta-emotions—i.e., how you feel about emotions in general.

Some people are by nature more sensitive than others. These people are sometimes referred to as highly sensitive people (HSPs). As much as 20% of the population may be HSPs, according to some research. Carpenter says highly sensitive people might be more likely to feel more deeply—which may mean they're prone to heightened emotional experiences.

Processing your emotions in a healthy way is all about paying attention. Rather than burying them, learn to separate your emotions from their associated thoughts using this emotional coping method from psychologist Danielle Dowling, Psy.D.:

Ignoring your emotions can lead to an explosion later on. Instead, try to identify your emotions by noticing where they live in your physical body. You might feel an emotion as a stomachache or jaw tension. 

Hendel also notes there are two categories of emotions to watch for: core emotions and inhibitory emotions. Core emotions tell us about our environments. "Core emotions are brilliant," she says. "Their innate programming tells us important information to help us thrive." They include sadness, fear, anger, joy, excitement, sexual excitement, and disgust, she says. Inhibitory emotions, on the other hand, are emotions that often prevent you from experiencing those core emotions. These include shame, anxiety, and guilt. 

You won't feel this way forever. Emotions are fleeting, like waves passing through your body.

Take a moment to think about what has happened to cause that negative emotion. Ask yourself: Why do I feel this way?

Tolerating negative emotions can be anxiety-provoking, but moving through hard stuff—even if it takes a while—can help you build personal awareness and coping skills. Emotions may be out of your control, but how you respond to them is within your control.

Consider meditating with a phrase in your mind. This can help you control your anxiety, check in with yourself, and increase happiness. Dowling suggests using the phrase, "Breathe in peace, love, forgiveness. Breathe out anything that no longer serves me."

If your emotions are leading to suicidal thoughts, seek help immediately or call the National Suicide Prevention Hotline at 1-800-273-8255.