How The "Crash Out" Meaning Relates To Mental Health Concerns

The concept of a person reaching an emotional point where they struggle to regulate themselves is not new. A phrasal verb like “I’m about to explode,” “I’m going to lose it,” or “I’m reaching my boiling point” have been used and evolved over time to express the same concept: emotional overload. Becoming emotionally overwhelmed and feeling the urge to yell or lash out is a common human experience. Some individuals in younger generations have started using a new term to describe this experience: “crashing out.” Crashing out has recently gained popularity among young people on social media, quickly becoming a pop culture phenomenon. It can refer to various reactions to emotional overwhelm, such as burnout, rage, regret, and exhaustion. In some cases, it could be indicative of a serious issue that may require intervention. Below, explore the definition of this pop culture term and how to avoid a crash-out. 

Psychology and mental health terminology in pop culture 

Pop culture terminology has long been used to describe mental health symptoms, conditions, and challenges that may be stigmatized otherwise. In some cases, this terminology can be used positively to connect with others and remove the stigma of seeking help.

In other ways, however, some pop culture terms have been used negatively to stigmatize people with mental illnesses. In addition, pop culture terminology is often not rooted in research, so people who hear it might believe it to be psychological fact or okay to say, even if it isn’t. Plus, in some situations, a person may use a broad pop culture term to describe a specific mental health experience, which could impact their willingness or ability to seek appropriate help.

What is the “crashing out” meaning? Exploring the crash out definition 

Feeling overwhelmed mentally or emotionally 

This type of overwhelm refers to experiencing such intense emotional distress that one breaks out in tears and/or struggles to function. Panic attacks can also result, or a person may feel frozen and struggle to communicate. Often, episodes like these build up over time as a person experiences more and more stress without relief. Common causes of such experiences include toxic relationship dynamics, a harmful work environment, chronic pain, or a lack of ability to make positive changes in one’s life. Some videos of young people crashing out and then describing their experiences have gone viral on social media. 

Making an impulsive decision

The term “crash out” may have originally been used to speak about a person’s impulsive and potentially dangerous decisions, such as going out drinking night after night or having risky relationships with strangers. In other words, it can sometimes refer to this sort of behavioral crisis in which a person has less regard for their own safety. Someone who is partaking in significant risky behaviors for over a week may be experiencing a mental health condition, so getting help can be important. 

Cutting off a relationship 

For some people on social media, “crashing out” is a response to a relationship problem, such as being cheated on or experiencing toxic behavior. In this case, they might crash out by ending the relationship dramatically. Some people show their “crash outs” on social media—where they confront an ex about their cheating, for example.

Acting in unhealthy ways as a “crash out” definition 

In reality, any form of extreme or unhealthy behavior could be considered a form of crashing out. For example, a crash out could look like a person who suddenly starts yelling at everyone at their workplace or ends up quitting their job after being treated poorly for months by coworkers. Crashing out in this way often occurs because someone has bottled up their feelings or has not had a fair chance to communicate their emotional needs. 

Another example might involve a person who tries to stay up for 48 hours to study for a test or prepare for a work presentation. In this case, crashing out could simply mean falling asleep after overworking or depriving oneself of rest. 

The Psychology Behind “Crashing Out” 

There might be any number of circumstances that might cause someone to become emotionally overwhelmed or “crash out.” Sometimes, it could result from underlying issues, including mental health conditions such as depression and anxiety. Crashing out may lead to impulsive behavior, which might also be related to brain chemistry or challenges with emotional regulation. In other cases, crashing out may mean you need to re-evaluate your self-care routine or set healthy boundaries to prevent overwhelm or burnout. 

The importance of defining mental health symptoms specifically

Although it may feel more comfortable and less stigmatizing for some to use pop culture terms for mental health experiences, using proper terminology when possible may be advisable. At the very least, it can help to add additional description to speak about an experience in more specific terms. 

When all mental health crises are reduced to “crashing out,” less focus may be put on the potential danger of a behavior or episode. For example, a person with bipolar disorder who is having a severe manic episode might start taking extreme risks like gambling away essentially all their money or engaging in other problematic behaviors. If someone refers to such an episode simply as “crashing out,” it could minimize its severity, potentially making the person less likely to seek help and their friends less likely to be concerned. 

In severe cases, crashing out can also lead to suicidal thoughts, abusive behavior, and other safety risks. When the behavior is normalized through general pop culture terms, a person might be inclined to make a joke of the situation rather than seeking or recommending help. 

What to do if you’re about to “crash out.” 

If you experience emotional overload, extreme stress, or a desire to partake in unhealthy actions to cope, using healthy coping mechanisms may help you stabilize. Consider the following coping skills as examples. 

Practice emotional regulation skills for your mental health 

Many therapeutic modalities teach emotional regulation techniques to help when the client feels upset and dysregulated, such as dialectical behavior therapy (DBT). Though it was initially developed to treat borderline personality disorder (BPD), DBT is now used for a variety of conditions and situations. It emphasizes cultivating strategies for emotional regulation and distress tolerance.

An example of a specific DBT skill is self-soothing, which focuses on calming each of your five senses to reduce emotional distress. Here are examples of a few ways you might practice this solution when feeling like you’re about to crash out: 

• Sight: look at a photo album of happy memories, wear a beautiful outfit, put on makeup you enjoy, watch a comforting film or TV show, people watch, look outside your window, go to a park, read a book
• Scent: light a candle or incense, bake pleasant-smelling goods, cook an aromatic dinner with many spices, wash your clothes and smell them fresh out of the dryer, put on a favorite perfume or lotion
• Sound: listen to your favorite song, listen to a calming playlist, play white noise, play an instrument, sing, listen to nature sounds
• Touch: wear comfortable pajamas, change your bedsheets, wear slippers, snuggle a pet, hug someone you love, put on soothing lotion, partake in a skincare routine, take a bath with soaks
• Taste: try a new dessert, order takeout, eat a healthy snack, practice mindfulness with taste, try a new food 

Step away from the situation for a moment to avoid fulfilling the crashing out meaning in popular culture

Often, crashing out happens on a whim or in the moment when someone starts to experience so much emotional intensity that they struggle to control themselves. If you’re in a situation where you fear you might act out unhealthily, it can be advisable to simply step away. 

When you find yourself on the verge of crashing out, you might give yourself 48 hours before responding to any emotional messages and take some time away from people who cause you stress or harm you in any way. During your time alone, you can reflect on your feelings and thoughts more calmly. Over time, this can result in greater self-awareness. You might consider journaling or creating art to process the intensity of the difficult feelings and emotions, so you can respond in a controlled manner. Practice self-compassion and give yourself time to calm down before you react.  

Ask for help 

If you find yourself crashing out on a regular basis, it could be a sign of an underlying issue, such as a mental health condition. It’s okay to need help, and if you’re in a mental health crisis, engaging in self-harm, or exhibiting reckless behavior, asking for help can be important for your safety. Don’t let a trend convince you that crashing out is always safe. Below are some signs that you may need to speak with a crisis line, therapist, or doctor as soon as possible: 

• You feel invincible, “on top of the world,” and better than others
• You’re engaging in impulsive behavior, and you are no longer worried about the consequences of your actions
• You’re filled with rage, having homicidal thoughts or want to harm someone else
• You’re having suicidal thoughts and/or urges to self-harm 
• You’re planning an illegal activity
• You’re struggling to stop using drugs or drinking alcohol 
• You feel depressed, anxious, or stressed for weeks without relief 
• You can’t see hope for the future and believe everything is worthless 
• You are struggling to care for your hygiene, eat, and bathe because of how bad you feel
• You’re experiencing social isolation 
• You can’t sleep well, even with exhaustion 

You’re not alone, and compassionate help is available. Note that many crisis hotlines operate 24/7 and can help you find relevant resources in your community. 

What causes the feeling that you’re going to “crash out?” 

The sense that you’re going to have an emotional episode is often caused by a buildup of stress in the body as well as a dysregulated nervous system. In such cases, your fight-flight-freeze response may become activated for long periods, leading to a high level of cortisol and adrenaline in the system. Extended releases of these hormones can lead to emotional distress, difficulty sleeping, and a lack of self-care, which can worsen your mental state. For this reason, it can be advisable to take signs of stress seriously as soon as they appear. 

Signs and Emotional Responses

If you’re aware of the signs of crashing out or you know what causes these emotional responses, you’ll be better prepared to manage them in a way that helps you avoid regret later on. Some of the signs of an impending meltdown might include: 

• Feelings of anxiety or nervousness
• Feeling embarrassed or humiliated
• Feeling betrayed or hurt by loved ones
• Feeling shame or guilt
• Feelings of confusion or frustration

These are just a few examples. There could be many negative emotions that result in a person becoming uncontrollably angry or engaging in reckless behaviors. When you know what precedes this event, though, you may be able to prevent it from becoming out of control. 

Recovery After Crashing Out

If you do crash out, you may be emotionally exhausted afterwards. You might also experience feelings of regret or frustration with yourself. Practice the same compassion with yourself that you would with loved ones in a similar situation. Try to forgive yourself for the outburst. No one is perfect after all, and young people in particular often lack the emotional regulation skills necessary to prevent outbursts. Instead of staying in a place of despair, try to reframe the situation as an opportunity for growth. Re-evaluate your boundaries and consider other strategies you can use, like deep breathing or meditation, to prevent further meltdowns. 

How to healthily respond to stressors

Having a positive plan for coping with stress and strong emotions can help you be more prepared for when they arise. For example, deep breathing exercises can be a quick and effective way to relieve stress from anywhere. You can also try mindfulness, journaling, or calling a trusted friend to talk about your feelings, whether you’re mad, sad, or otherwise upset. If you don’t have many social outlets, you might consider getting a therapist or attending a support group. Removing stressors from your life may also be helpful when possible, such as ending harmful relationships and reducing clutter in your living space. 

Mental health support options 

If you're looking for support managing stress or strong emotions, meeting with a therapist may be a helpful next step. Even if you can’t attend in-person therapy due to cost or transportation issues, care through an online therapy platform like BetterHelp is available. 

On online therapy platforms like BetterHelp, many providers now accept major insurance carriers (in select states). For eligible insured members who qualify, co-pays average around $19/week.* 

And for those not using insurance, BetterHelp’s flexible subscription costs around $70-$100/week, depending on location, referral source, preferences, applicable discounts, and therapist availability. 

*Coverage varies by plan, provider, and therapist availability.

Studies suggest that online therapy may be especially effective in treating conditions like depression and anxiety, which are common in those who experience high levels of stress.