09/22/2025
Yes, adults have tantrums as well. I’ve had my fair share as a grown-up.
Adult tantrums are not childish. They involve intense emotions that are not being healthily processed. These emotions include anger, guilt, shame, grief, helplessness, and others.
This infographic, by Carolyn Rubenstein, Ph.D. shows some of the ways tantrums can show up.
Here are some strategies that you can use to manage your own tantrums:
-Be aware of the ways that tantrums show up in you, including the ones in this infographic
-Be mindful of the physical sensations that manifest in your body during tantrums (e.g., clenched fists, tightness or tension in your chest, neck, etc.)
-Acknowledge that you are having a tantrum
-Take 5 deep breathes, in through your nose, out through your mouth
-Use the 5-4-3-2-1 grounding technique (pick out 5 things you See, 4 things you Hear, 3 things that you sense through touch (your clothing, your feet on the floor, what your hands are touching, etc.), 2 things you smell, 1 thing you Taste)
-Be aware of your emotional triggers and acknowledge when you’re being triggered
-Find your “go-to” strategies for using up emotional energy (e.g., going outside, exercising, doing art, music, journaling, etc.) and use them
-Name and try to accept your emotions using feeling words
-Working with a mental health professional can help a great deal with learning how to effectively manage your emotions.
