Recognize early warning signs before emotions overwhelm you.

Hello everyone ❤️

Do you know that feeling when an emotion suddenly overwhelms you – as if someone flipped a switch? It's not just about anger, fear, sadness, or emptiness. Even positive feelings like joy, euphoria, or an extreme high can become so intense that they tip over into overwhelm.

From the outside, it often looks good. But inside, the tension increases.

And this is precisely where a common misconception lies: We usually only pay attention to early warning signs of negative feelings – but the nervous system also sends clear signals during positive tension .

Many of us know exactly these moments. And often afterwards comes the thought: "Why didn't I notice this sooner?"

That's exactly what we'll be talking about today: recognizing early warning signs – before emotions take over.

Emotions rarely come from nowhere.

Emotional escalations almost never happen suddenly. Even if it feels that way, an emotional overload almost never occurs without warning. The body and mind usually send signals beforehand. Changes in body, thoughts, and behavior are usually subtle, gradual, sometimes barely perceptible.

The problem isn't that we have "too little control." The problem is that we've learned to ignore these signals, to overlook them, or to only take them seriously when they're already loud.

In DBT therapy, I learned not to distinguish between "good" and "bad", but between low, medium and high tension , and within these ranges between negative and positive tension .

Why the distinction between positive and negative tension is so important

Not every escalation feels bad. Positive tension is often overlooked or even rewarded.

But for the nervous system, it's not the rating that counts, but the intensity .

Tension is not measured by mood, but by the degree of being overwhelmed.

My personal early warning system: tension instead of mood

The same feeling can manifest itself completely differently depending on the level of tension. And the same tension can feel negative or positive , even though it places the same strain on the nervous system. And the same warning signs can occur simultaneously in different states of tension.

What's important to me is that this early warning system isn't linear; tension can build up slowly, but it can also change abruptly. Depending on the situation, I can switch between these states or very quickly reach a high level of tension.

🟢 Low tension (up to approx. 30%)

This area represents relative inner peace and the ability to act for me.

At the same time, I want to be honest: I've rarely been in that range for quite some time now. Most of the time I'm between medium and high tension.

Thoughts

• + It's kind of okay

• + I kind of like myself after all

• + I am also worth something

• + I can do something too

• - I'm shit

• - I never accomplish anything

feelings

• + Empathy

• + Joy

• + Love

• + Satisfaction

• - Frust

• - Envy

• - Loneliness

• - Shame

Physical characteristics

• + awake and present

• + concentrated

• + clear perception

• + relaxed or pleasantly activated

• + productive

• +/- Goosebumps

• +/- butterflies in the stomach

  
  

Behave

• + Get things done

• + social contacts

• + conscious relaxation

• + Use skills

• + Accept help

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🟡 Moderate tension (approx. 30–70%)

This is the area where I usually find myself. This is where the early warning signs begin – and this is where skills are most effective.

Thoughts

• - I never accomplish anything

• - I'm shit

• - I should punish myself

• - I am not enough

• Everything is too much

• - I need support

• Everything is great!

• + I could hug and kiss everyone

• + I'm doing really well

• + I want to do everything at once

feelings

• - Fury

• - Shame

• - Sadness

• - Fear

• - Frust

• - Loneliness

• + Joy

• + Love

• + Euphoria

• + Connection

Physical characteristics

• -/+ butterflies in my stomach

• - inner restlessness

• - Panic attacks

• - Fatigue

• - Cry

• - Heart palpitations

• -/+ Concentration and communication difficulties

• - mild dissociation (partial)

• - Cold showers

• Goosebumps

• - Nausea

• - Loss of appetite or binge eating

Behave

• - Withdrawal

• - Brooding

• - Eating or binge eating

• - Substance use

• - Impulses for self-harm

• + Find help

• + impulsive shopping

• + crafting

• + dancing

• + sing

• + jump

• + be silly

This is the point where early countermeasures are crucial.

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🔴 High tension (from approx. 70%, sometimes up to 90–100%)

In this area, the autopilot often takes over. Manual control is only possible to a limited extent.

Thoughts

• - Everything is pointless

• - I am evil

• - I must punish myself

• - I don't want anymore

• - I need to consume and switch myself off.

• I didn't deserve anything good.

• + I'm great

• Everything is great!

• + Nobody can do anything to me

• + Leave me alone

• + I do what I want

  
  

feelings

• - Fainting

• - Hopelessness

• - Self-hatred

• - Shame

• - Fury

• - Sadness

• + Euphoria

• + Overconfidence

• + extreme energy

Physical characteristics

• crying or freezing

• Tunnel vision

• Freeze

• Heart palpitations

• Shortness of breath

• Tremble

• Panic attacks

• Sweat

• severe fatigue

• dizziness

• Loss of appetite or extreme eating behavior

• -/+ Concentration and communication difficulties

  
  

Behave

• - severe dissociation

• - Self-harm

• - Substance abuse

• - Escape

• - Eating or vomiting

• + excessive shopping

• + start new projects

• + massively overexert themselves

• + Ignore boundaries

• + restless activity

Why overlapping early warning signs are so important

In my early warning system, certain thoughts, feelings, physical reactions, or behaviors appear in multiple areas of tension . These overlaps are not a coincidence.

They indicate that my nervous system is already activated, even if my mood still feels good or at least "bearable". The more frequently and earlier a characteristic appears, the more important it is as a warning signal .

These recurring signs in particular show me: Now is a good time to act.

In the context of DBT, the goal is not to suppress or control emotions. It's about regulating them early , while there is still room for maneuver.

Overlapping early warning signs are therefore not repetitions, but markers . They mark the point at which skills are particularly effective, often already at low or medium tension levels, long before escalation occurs.

The sooner I take these signals seriously, the less intensive the measures need to be. And that's precisely their value: they help me protect myself before things get too bad.

Incidentally, everyone has early warning signs, even people without a diagnosis; they are just less important for people without a diagnosis because their nervous system is not as sensitive.

Again, an early warning system helps not only people with borderline personality disorder, but also people with ADHD, depression, addiction, and many other diagnoses. Knowing one's early warning signs helps one to better manage one's nervous system and be better prepared for potential crises.

Early warning signs are not a failure

This system is not a judgment about me. It is a tool.

Even though I often fluctuate between 35 and 80, and sometimes slip to 90-100:

Every moment of awareness counts. Every instance of prior recognition is self-protection.

I hope this post has shown you that early warning signs can have many faces, including happy ones. Perhaps this differentiation will help you recognize your own patterns more clearly and take yourself seriously sooner. I hope I've given you an honest insight and some guidance. Have a wonderful day and take care. ❤️