It feels like navigating life with a broken compass, doesn’t it? If you’ve felt perpetually on edge, ready to explode at the slightest inconvenience, you’re not alone. Many are describing this feeling as “crashing out.” The phrase, popularized by social media, captures a widespread sense of being moments away from a major emotional outburst.
But what does crashing out really mean? In its current usage, crashing out signifies losing control in a significant, often impulsive, or even reckless manner. Think of it as the adult equivalent of a toddler tantrum, but with potentially bigger consequences. It’s that urge to dramatically quit your job mid-shift, or to say exactly what you think, consequences be damned, even if it’s not the wisest course of action.
This trend reflects a collective struggle with intense feelings of overwhelm, burnout, and sheer exhaustion, according to therapist Aimee Estrin, LMSW, a specialist in anxiety, depression, and self-esteem. “The virality of this term speaks volumes about our shared mental state right now,” she notes. If global events, personal relationship rollercoaster rides, holiday family dynamics, or relentless end-of-year pressures have you feeling pushed to your limit, understanding the phenomenon of crashing out is crucial. Let’s delve deeper into what it entails and, more importantly, how to navigate these intense feelings.
Decoding “Crashing Out”: More Than Just a Moment of Anger
This feeling isn’t entirely new. “Crashing out is essentially what happens when you become so overwhelmed that you bypass rational thought and simply react,” explains Alo Johnston, LMFT. Before TikTok and viral trends, you might have called it “losing your cool” or “snapping.” It’s the same experience, just rebranded for the digital age.
Simply put, crashing out occurs when you’re so overwhelmed or triggered that you react impulsively or irrationally, Estrin clarifies. Regardless of how it manifests, a crash typically unfolds in a similar pattern: an event, situation, thought, or trigger ignites intense emotions. This leads to a sensation of losing control, culminating in an outburst or impulsive action.
The widespread use of “crashing out” online isn’t hyperbole. Crashing-out behavior can manifest in numerous ways. Sometimes it’s relatively harmless self-sabotage, like an all-night binge-watching session when you have a crucial deadline. But it can also escalate to more serious actions, such as abruptly resigning from a job or engaging in physical confrontations. All of these can be considered forms of crashing out.
a rope about to break because someone is crashing out
It’s worth noting that within the bipolar community, “crashing out” also describes the abrupt shift from a manic episode to a depressive phase, Estrin adds. However, in the context of current social media trends, the term generally refers to the broader experience of emotional overwhelm and impulsive reactions.
Unpacking the “Why”: Roots of Crashing Out
Crashing out is more profound than simply feeling angry or frustrated. It represents a complete system overload where “a single trigger or the accumulation of multiple stressors overwhelms your capacity to cope, self-soothe, and process your emotions,” Johnston explains.
The specific triggers for a crash-out are deeply personal. “Often, unresolved inner wounds—like trauma—or unmet emotional needs are brought to the surface by particular situations,” Estrin suggests. “At its core, it’s a convergence of external triggers and internal vulnerabilities reaching a breaking point.”
Identifying your personal triggers can be illuminating. When a situation provokes an intense reaction, it can highlight areas needing attention and care, Estrin points out. By examining these reactions, you might uncover underlying issues like fear of abandonment, rejection sensitivity, or feelings of inadequacy that require further emotional processing.
Even without a clear pattern, experiencing crash-outs is a strong indicator of being overwhelmed or burnt out, Johnston emphasizes. When you’re operating on fumes, “anything that evokes an emotional response can be the catalyst that pushes you over the edge,” he says. Essentially, it’s a signal to pay attention to your well-being.
Reclaiming Control: Strategies for When You’re Crashing Out (or About To)
Given how common the feeling of crashing out is, it’s reassuring to know there are practical strategies to manage it. Here’s what experts recommend when you feel yourself approaching that breaking point:
1. Ground Yourself in the Present Moment
Logic often takes a backseat when you’re on the verge of crashing out, Johnston notes. Intense emotions can override rational thought, making it difficult to reason your way out of panic, rage, or despair.
The most effective immediate strategy is to ground yourself physically, experts agree. This could involve practicing deep breathing exercises (inhale for four, hold for four, exhale for six) or focusing on sensory details – what you see, hear, touch, and smell – to anchor you to the present. Holding an ice cube or taking a quick cold shower can also be surprisingly effective, Johnston suggests. These techniques provide a strong sensory experience, “intense enough (but safe) to interrupt the crash-out and allow you to regain composure for problem-solving,” he explains.
2. Release Physical Tension Safely
If you feel a surge of anger or aggression, redirect it constructively. “Punching a pillow can be a healthy way to release pent-up physical energy and process emotions without harming yourself or others,” Estrin advises. It’s important to remember that anger and frustration are normal human emotions. Expressing them in a safe and controlled way is perfectly acceptable and even beneficial.
3. Step Away and Move Your Body
Physical activity can be a powerful tool to prevent spiraling. Estrin recommends going for a walk to create physical and mental distance from the triggering situation. Research supports this: an analysis of studies revealed that regular exercise over at least four weeks can reduce the body’s blood pressure response to stress. Taking a walk when you’re feeling overwhelmed provides a crucial pause, allowing you to regain perspective before reacting impulsively.
4. Articulate Your Feelings
Naming your emotions can diminish their intensity, Estrin explains. When you feel overwhelmed, try journaling, talking to a trusted friend, or simply acknowledging to yourself that you’re feeling overwhelmed or spiraling.
If you struggle to identify your specific emotions, a feelings wheel can be a helpful tool, Estrin suggests. These visual aids categorize emotions, starting with broad categories and branching out to more nuanced feelings (like this feeling wheel by Dr. Gloria Willcox). Start with the central emotions and explore outwards to pinpoint what you’re experiencing.
5. Cultivate Comfort and Safety
Crashing out can leave you feeling vulnerable and out of control. Johnston suggests counteracting this by engaging in activities that promote feelings of safety and comfort. This is highly individual; consider what your body and mind need in that moment. It might be a comforting hug, cuddling with a loved one, wrapping yourself in a warm blanket, or indulging in comforting activities like watching a favorite movie or enjoying a warm drink.
6. Establish Healthy Boundaries
This step is best taken after the immediate crisis has passed. Once you’ve navigated a crash-out, reflect on the contributing factors. Use these insights to establish boundaries that can prevent future overwhelm, Johnston recommends. This could involve limiting news consumption, setting communication boundaries with family members, or prioritizing self-care practices like sufficient sleep, healthy eating, and regular movement.
7. Seek Professional Support
If crashing out feels like a recurring pattern, it’s a strong indication to seek support from a mental health professional, experts advise. “Therapy can help uncover underlying issues like trauma, chronic stress, or unmet emotional needs,” Estrin explains. A therapist can work with you to develop personalized coping strategies and navigate beyond the cycle of crashing out.
Disclaimer: Wondermind does not offer medical advice, diagnoses, or treatments. The content on this website is for informational purposes only and should not replace professional medical advice. Always consult with a qualified healthcare provider for any health concerns.
In this Article: #Burnout #Financial Stress #Health #Perfectionism #Stress #Therapy
