“Crashing out” explained (and 9 tips to prevent it)

Mental Health

Sep 10

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Feeling exhausted and emotionally on edge? Learn what "crashing out" is, why it happens, and 9 tips to keep you from spiraling (or exploding) when stress builds.

Sometimes, no matter how strong or centered you are, your emotions can take over. One minute you’re holding it together, then the next, it’s like a part of you snaps and it all comes spilling out. When feelings are big, it’s common to behave in ways that might seem a little overreactive or dramatic, and now there's a catchy term for it.

The phrase “crashing out” has gone viral on social media, but actually points to something very real. It’s what happens when emotional overload, stress, and exhaustion finally catch up with you and your nervous system just… taps out. You might explode or shut down completely. Either way, the crash can feel like it came out of nowhere, even if—deep down—you probably saw it coming.

If this sounds familiar, here’s what you need to know about crashing out so that you can grab the wheel on your emotions when you feel them spinning out of control.

What does “crashing out” mean?

“Crashing out” originated as slang in online and music communities, particularly in Southern rap, but has since evolved into an emotional shorthand for Gen Z and many who spend time on social media. It describes those moments when your internal capacity hits a wall and your emotions spill out in ways that feel dramatic and even self-sabotaging.

Sometimes it could appear as an outburst, like snapping at a roommate or posting a rage-filled comment on social media. Other times, it could be a full production of canceling all your plans, ignoring messages, and going dark for a few days.

When you experience crashing out, it means you’re overwhelmed and have likely been feeling this way for a while. It means you’re tired, spent, and emotionally drained. But, to be clear, this term isn’t a clinical diagnosis. It’s just a way to talk about what happens when you hit your limit and haven’t had the space, support, or tools to bring yourself back to balance.

5 signs you’re crashing out

Everyone can experience crashing out in different ways. But here are five of the most common signs you might be in the midst of one:

1. Irritability that feels outsized: Snapping over small things, like a delayed text or a minor inconvenience. This can signal that your stress tolerance has already become frayed.

2. Zoning out or checking out: Feeling mentally foggy, emotionally numb, or disconnected from what’s going on around you.

3. Sudden mood swings or emotional spikes: Feeling everything and nothing at once, crying out of nowhere, and suddenly getting angry can all be signals that you’re crashing out.

4. Compulsive behavior: If you’re doomscrolling for hours and spending money impulsively, this might be your body’s way of trying to regulate big feelings in the moment.

5. Avoidance and withdrawal: Ghosting friends, missing deadlines, and canceling plans at the last minute because you can’t deal could mean that you're emotionally overwhelmed.

Why does crashing out happen?

Many people crash out because stress has quietly overtaken their nervous system. As a result, their brain and body hit a wall, and they become emotionally exhausted.

Here are four big reasons why this can happen:

Your nervous system gets maxed out. Constant notifications and pressure to always be “on” can keep your stress response activated. Over time, this can lead to increased reactivity and a decreased ability to self-regulate.
You haven’t had time (or tools) to process. If no one taught you how to name or regulate your emotions, it can become increasingly harder to process them. Consequently, crashing out is often the release valve for all the feelings you’ve been holding in.
You haven't had enough rest. Between work, world crises, and the pressure to care about everything, rest is often the first thing to go. And when you skip rest for too long, your body may force a shutdown.
You feel safer exploding than feeling. When you’re overwhelmed, lashing out or shutting down can feel like the only option. It might feel like survival to you.

How to prevent crashing out: 9 tips to cope with overwhelm

Crashing out isn’t always preventable — but it’s often predictable. The goal isn’t to become perfectly regulated or to never lose your cool, but to notice when the pressure is rising and you need to create more space between the buildup and the blow-up. Here are a few ways to get started.

1. Learn your personal warning signs

Stress and overwhelm can manifest differently for different people. You may experience a tight chest, feel overwhelmed, or shut down, and suddenly have the desire to distract yourself. Knowing your signs can help you act earlier and bring you back into balance.

Take a moment to reflect on how you operate when you’re stressed and when you’re calm. Ask yourself what the first clues are that you’re nearing a crash-out. Then write them in your notes app or a journal so you can better prepare.

2. Build in micro-recovery moments

You don’t need a whole spa day or meditation retreat to keep yourself calm. Try creating little moments of peace throughout your day to give your nervous system a reset.

You could do a 30-second body scan or take three deep breaths before opening your inbox. You could also put your phone down for five minutes and just stare at the ceiling.

💙 Take a moment to recover with this Reset with the Breath practice with Jay Shetty.

3. Ground your body when your brain is spinning

It might feel like stress and overwhelm exist primarily in your brain, but your body is connected as well and can actually help you get through a stressful moment. A physical grounding moment can anchor you when your thoughts cause you to spiral.

To bring you back to the present, splash your face with cold water, hold an ice cube, or press your feet firmly into the floor.

4. Use your breath on purpose

Most breathing practices can help reduce stress but long exhales in particular can help calm your nervous system. The next time you’re feeling overwhelmed, try breathing in for four counts and out for six counts. You could also try letting your shoulders drop and sighing audibly.

5. Give your emotions a name

A big part of emotional regulation is just acknowledging what you’re feeling without judgment.

Some people like to give their stress, inner critic, or anxiety a name and talk to them. Something like, “Hey Gerald, I see you’re here today. You can come along for the ride, but I’m driving the car.” This can help your brain mentally shift and separate you from the emotion you’re feeling.

6. Set micro-boundaries before it’s too late

Boundaries aren’t just important for pulling yourself out of stress and overwhelm — they’re also preventative care that helps prevent stress and overwhelm from building up.

To keep yourself in check, set small boundaries like muting a text chat that stresses you out, saying “I’ll get back to you tomorrow,” to a non-pressing work email, or simply just choosing rest over guilt when you’re tired.

💙 Learn how to protect your peace during this session on Boundaries with Tamara Levitt.

7. Build moments of self-care into your week

Find one thing that helps you decompress and make it non-negotiable, like stretching first thing in the morning or before bed.

Some other self-care ideas that can be built into your daily routine are making time for a solo walk during your lunch break, setting aside five minutes to journal in the morning, or watching a comforting movie every Tuesday night.

8. Talk to someone before the dam breaks

Connection is a powerful tool that can support your emotional regulation. So when you’re feeling stressed, connect with your support system.

It can help you feel less alone to text a trusted friend something like, “Hey, I’m not okay right now,” or “Can you check in on me later?” And if you don’t have that person, consider texting a peer support line or booking a therapy session.

9. Give yourself grace when you do crash

Sometimes the crash still comes, and that’s okay. When it happens, instead of beating yourself up, offer yourself compassion. Then simply make it your goal to notice what you need earlier next time.

The more gently you respond to yourself, the less intense the crash might be if it happens again in the future.

Crashing out FAQs

Is crashing out the same as “burnout”?

Crashing out and burnout are not the same, but they’re often connected. Burnout is a slow build. It’s chronic exhaustion and emotional depletion.

On the other hand, crashing out is typically what happens when burnout or another stressor reaches its peak. It’s the breaking point, or the moment your system finally says “enough” and reacts in ways that feel uncharacteristic.

What are ways to manage emotional breakdowns?

When your emotions start to spiral, slow things down and bring your nervous system back to baseline. This could mean stepping outside for air, splashing cold water on your face, or practicing a breathing exercise.

If you can, name what you’re feeling without judgment, like saying, “I’m overwhelmed,” or “I’m scared.” Doing this can help keep you from getting swept away.

Then, after the intensity passes, give yourself a soft landing by resting or writing out what happened to understand the buildup.

Does Gen Z have more emotional dysregulation than other generations?

Gen Z isn’t more emotionally unstable than any other generation, per se. It’s just that they’re navigating a different emotional landscape. This generation came of age during a time of global crises, economic instability, and digital overload, all while being expected to stay informed and be emotionally fluent.

Many people think Gen Z is more emotionally dysregulated because they’re more open about their mental health. But everyone can experience emotional dysregulation. So while it may seem more visible, it’s often just a reflection of a culture that hasn’t made regulation skills widely accessible to everyone.

Can crashing out be prevented?

It can. Preventing crash-outs often starts with early intervention like recognizing the stress signs, building in rest before you’re depleted, and learning how to regulate your emotions when they start to swell.

You can also help prevent them by unlearning the idea that you have to wait until everything falls apart to ask for help.

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Calm Editorial Team