"Crashing Out" Meaning: Understanding Mental Health Terminology In Popular Culture
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 can refer to various reactions to emotional overwhelm. 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
As with many popular culture terms that have become widespread in the modern lexicon, “crashing out” was likely originally coined as slang in African American Vernacular English (AAVE). One of its first media appearances is thought to have been in the song “Stepped On” by Louisian rapper NBA YoungBoy, which was released in 2016. The term and similar phrases were more widely popularized in 2024 on TikTok and tend to now have any of the following meanings.
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.
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
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 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.
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.
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. You might consider journaling or creating art to process the intensity of the emotions.
Ask for help
It’s okay to need help, and if you’re in a mental health crisis, 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 are no longer worried about the consequences of your actions
- You’re 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 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.
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.
Through an online therapy site, you can engage in phone, video, and/or live chat sessions from home—no commuting required. Plus, online therapy is often more cost-effective than traditional in-person sessions without insurance. 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.
Takeaway
Crashing out is pop culture terminology that generally refers to feelings of overwhelm and/or an emotional outburst. Ensuring you understand the cause of your crisis or asking for help if you don’t can be critical to ensuring your safety if you’re having a severe crash out. You can ask for immediate help by contacting a crisis line and get longer-term help by connecting with a therapist online or in your area.
What is an example of crashing out?
Crashing out generally refers to acting out in an impulsive, irrational way due to difficulty regulating emotions. One example could be yelling at someone who accidentally bumps into you at the grocery store.
What is crashing out in a relationship?
Crashing out in a relationship could refer to impulsively ending the relationship in the heat of the moment. This could be accompanied by extreme emotional reactions.
How do you recover from crashing out?
Taking deep breaths and doing grounding exercises can be helpful when you’re overwhelmed with emotion. Stepping away from the situation can also be beneficial.
What does crash out mean when angry?
Crashing out typically means acting impulsively, without any regard for the consequences, in response to strong emotions. In general, it’s not a healthy way to respond to your feelings.
What should you do when you're crashing out?
If possible, remove yourself from the situation so that you can take a few deep breaths and think more rationally. Practicing mindfulness or grounding exercises could also be helpful.
What is another word for crashing out?
Acting out is a term with a similar meaning to crashing out. Crashing out generally means that a person behaves in an impulsive, potentially destructive way, often out of anger or frustration.
Why am I mentally crashing?
Mental exhaustion could be the result of a lack of sleep or relaxation. You may also be experiencing high stress levels that make it challenging to get the mental rest you need.
How do you describe crashing out?
A person crashes out when they act out in response to strong emotions. This slang term is most often used to describe a person who acts out in anger.
What does it mean to crash out mentally in psychology?
When someone crashes out, they seem to lose control of their emotions and act out in impulsive and inappropriate ways. For example, someone who’s angry about losing a video game might throw the controller to express their frustration.
What are the signs of exhaustion?
Physical signs of exhaustion include feeling tired, achy, and lacking energy. Mental signs of exhaustion include trouble concentrating, impaired decision-making skills, a lack of motivation, moodiness, and memory challenges.
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