What Is Emotional Distress? Symptoms And Self-Help Strategies
The human mind is complex, and many emotional reactions can occur based on unique events, emotional tolerance, and personality. If you are experiencing significant distress after a certain event, it may help to understand what this distress means, the underlying emotions contributing to it, and how to find support.
What is emotional distress?
Emotional distress is defined as a highly unpleasant emotional reaction, such as anguish, fury, or despair. While some people view emotional distress as a temporary issue that one should simply overcome, it may be more than a fleeting problem.The offshoots of emotional distress can be serious, and long-term distress may be a sign of an underlying mental illness, like depression or anxiety.
Emotional distress can develop from various causes, including the negligent or intentional infliction of emotional pain by another individual. This type of mental suffering can occur in environments like the workplace, within personal relationships, or after traumatic events. High-risk behaviors, traumatic events, and pre-existing mental health conditions may amplify a distressed emotional response.
Signs and symptoms of emotional distress
One of the first steps to understanding emotional distress is being aware of the common warning signs and symptoms that accompany this emotional reaction. Below are several to keep in mind.
Poor quality of sleep
Poor sleep quality is a significant risk factor for and symptom of emotional distress. People living with sleep deprivation, continuously waking up during the night or noticing an overall decline in the quality of the rest they're getting each night, may experience emotional distress. If sleep woes are ongoing, they may be a manifestation of an underlying challenge. Sleep is paramount for well-being. Frequent lack of sleep can contribute to health conditions or symptoms like diabetes, high blood pressure, kidney disease, and stroke.
Drastic weight changes
Like poor sleep quality, drastic weight changes can be symptomatic of severe emotional distress. In some cases, these alterations can indicate an eating disorder like anorexia or bulimia. Often, eating disorders are not so much about food as they are about control. An individual experiencing emotional distress may believe they are powerless in their life, turning to their food or weight to try to regain control.
Sudden outbursts of anger
Those experiencing emotional distress may have difficulty controlling their tempers. A short temper may result in frequent urges to "lash out" at minor provocations. Irate and uncontrolled outbursts of anger can have serious and life-impacting consequences. These outbursts can alienate significant others, friends, family members, children, and coworkers.
Someone who lashes out at their boss or clients may open themselves up to losing their careers. Despite the heavy damage that can be brought about because of angry outbursts, there may be internal warning signs that indicate the existence of rage. Anger management programs and therapy are options for overcoming this emotional dysregulation.
Drained energy
An individual's emotions are often tied to their levels of energy. Happiness can provide energy, while sadness or despair can drain energy. Intense anger may provide temporary bursts of energy only to cause a significant "crash" later. Emotional distress left unchecked may begin to deplete the body's energy. This process often results in extreme fatigue, lack of motivation, and lack of interest in one's previously enjoyed hobbies. In some cases, a severe lack of energy is a sign of a depressive disorder.
Crying spells
Crying spells, often characterized by frequent and intense episodes of tears, can signal deep emotional distress, possibly caused by fear or other traumas. These episodes may suggest that the person's emotions are intense and difficult to manage on their own. As a result, there may be deep-seated problems that need attention.
How to avoid mental suffering
One way to avoid emotional distress is to avoid people, environments, and situations contributing to it. Surrounding yourself with positive people, maintaining healthy relationships, and frequenting uplifting environments are a few ways to achieve this step.
However, avoiding people who contribute to emotional distress may be challenging. Some relationships are healthy but can become toxic over time, for instance. In other situations, one's work environment can be the catalyst for their emotional distress. In these cases, complications may seem to spiral out of control rapidly.
Letting go of relationships or environments one has become accustomed to or invested in can be challenging. However, over time, the adverse effects of emotional distress could outweigh the perceived benefits of remaining invested in these environments. Below are a couple of ways to avoid emotional distress and practice self-care.
Work to achieve happiness
One defense against emotional distress is working to achieve happiness. With determination and dedication, happiness may be a state of mind that can be achieved. Still, there are a plethora of misconceptions regarding happiness.
Some may think that income, job title, fame, status, or sexual attention will automatically make them happy. However, contentment with life may not come from external sources or other people. Individual habits, decisions, and lifestyle choices can serve as tools to achieve happiness. There is no one-size-fits-all solution to emotional distress, but there are ways individuals can rise above emotional distress and enjoy life.
Find balance
At its core, balance is about well-roundedness. A person may achieve a well-rounded lifestyle in various ways, such as caring for their health. Self-care can involve adequate sleep, nutrition, and exercise.
It may be challenging to find balance if you neglect your health when stressed, such as willingly sacrificing your sleep to get more work done. Start striving toward a more balanced life daily. People who work late nights and long hours can try to make a concerted effort to take time for themselves.
Making an effort could mean taking a day off work, sleeping in once a week, or devoting one day a week to a technological detox. Often, society glamorizes the notion of constantly grinding, hustling, and working hard to climb the corporate ladder and accomplish goals. However, rest is important as well. While work has merit, there can also be merit in knowing when to relax. Taking a break can lead to productivity down the road, as opposed to continuing to push oneself in the face of impending burnout.
Seek professional help
Some individuals may be uncomfortable with the idea of seeking professional help. At times, this hesitancy can be rooted in pride or ego. Other times, people have been led to believe that they can or should solve their problems independently. In some cases, individuals are told that only weak or inadequate people seek the services of counselors or therapists.
These misconceptions can be harmful. No matter how strong, knowledgeable, or informed someone might be, it is healthy to seek help. There is nothing weak about asking for support, guidance, or a professional opinion. In addition, over 41.7 million US adults see a therapist, with four out of ten Americans seeing an online therapist through platforms like BetterHelp.
If you're already stressed, juggling an in-person appointment may be out of the question. You might be too busy or overwhelmed about discussing your problems with a stranger. Online therapy can be more convenient and offer a more comfortable environment for discussing vulnerable subjects. This form of therapy can be attained from home, or anywhere you have an internet connection.
Research in the mental health field supports using online therapy to treat various mental health conditions and challenges. One study showed that even brief online interventions could be associated with positive outcomes for those experiencing emotional distress or symptoms of anxiety and depression.
Takeaway
What are the 5 signs of emotional distress?
The Substance Abuse and Mental Health Services Administration (SAMHSA) identifies several signs and risk factors for emotional distress. These warning signs can indicate that an individual may be experiencing mental health challenges. It's essential to recognize these signs to provide appropriate support and intervention.
The five signs of emotional distress may include the following:
- Changes in behavior: Sudden and noticeable changes in behavior can be a sign of emotional distress. Behavior changes might include withdrawal from social activities, increased irritability, or a loss of interest in previously enjoyed activities. Changes in eating habits and sleep patterns can also indicate emotional distress.
- Shifts in mood: Frequent or extreme shifts in mood, such as increased anger, sadness, or anxiety, can be indicative of emotional distress. These mood changes may interfere with daily functioning.
- Physical symptoms: Emotional distress can manifest in physical symptoms like headaches, stomachaches, or other unexplained pains. These physical complaints may not have an apparent medical cause, but they should always be taken seriously.
- Difficulty coping: Individuals experiencing emotional distress may have trouble coping with stress or daily challenges. This inability to cope might result in feelings of overwhelm, hopelessness, or helplessness.
- Changes in thinking: Distorted thinking patterns, such as increased negativity, excessive worry, or difficulty concentrating, can be warning signs of emotional distress.
In addition to these signs, SAMHSA also highlights risk factors that may contribute to emotional distress. These factors can include a history of trauma or abuse, substance use, chronic medical conditions, family history of mental health issues, and major life changes or stressors.
What triggers emotional distress?
Emotional distress can be triggered by a variety of factors, and it often results from the complex interplay of mental, emotional, and environmental elements.
Some common triggers of emotional distress include:
- Mental illnesses: Individuals with mental health conditions, such as anxiety disorders, depression, or post-traumatic stress disorder (PTSD), may experience emotional distress as a symptom of their illness. These conditions can heighten emotional responses and lead to distressing feelings.
- Physical injury or chronic pain: Physical injuries, accidents, or illnesses can contribute to emotional distress. Coping with pain, disability, or the aftermath of a traumatic event can be emotionally challenging.
- Traumatic events: Exposure to traumatic events, such as natural disasters, accidents, violence, or the sudden loss of a loved one, can trigger emotional distress. Trauma can have a signigicant impact on mental well-being, leading to symptoms like flashbacks, anxiety, and depression.
- Perceived danger: The perception of danger, even if it's not immediate or life-threatening, can lead to emotional distress. Chronic stress related to perceived threats, such as financial difficulties or ongoing family conflicts, can erode emotional well-being over time.
- Environmental stressors: Daily life stressors like work pressures, relationship problems, or academic challenges can accumulate and result in emotional distress, particularly when coping mechanisms are ineffective or unavailable.
Emotional distress is often a natural response to difficult circumstances or emotional upheaval. However, when distress becomes severe, prolonged, or interferes with daily functioning, seeking support from mental health professionals can be essential. Treatment options may include therapy, counseling, and, if necessary, medication to help individuals manage and overcome emotional distress and its underlying triggers.
Is crying related to emotional distress?
Mental anguish can lead to a range of emotional responses, including crying. Crying is a natural and healthy way to express emotions, particularly when dealing with distressing feelings or experiences.
While crying can be a normal response to emotional distress, excessive or prolonged bouts of crying may indicate underlying mental health challenges that require professional support. Major depressive disorder, anxiety disorders, and post-traumatic stress disorder (PTSD) are all mental health conditions that can cause excessive crying or an inability to control tears.
When mental suffering leads to extreme emotional reactions, our bodies may release certain hormones and chemicals that contribute to intense emotional responses. Crying can be a way to release these emotions and provide temporary relief. However, when crying becomes excessive or uncontrollable, it's crucial to seek support from mental health professionals to address underlying issues and develop healthy coping strategies.
Why do I cry when I'm stressed?
The tension from stress can trigger emotional responses, including crying. When we're under stress, our bodies release cortisol and other stress hormones that can increase emotional sensitivity and lower our tolerance for distressing situations. This heightened emotional state can make it easier to become overwhelmed and react with tears.
Our muscles and other body systems may also tense up during periods of stress, and crying can help release this tension. It's a way for our bodies to cope with the physical manifestations of stress.
Moreover, chronic stress can lead to mental health conditions like anxiety and depression, which can increase emotional sensitivity and make it harder to manage emotions when confronted with stressful situations. So, while it can be natural to cry when stressed, excessive or uncontrollable crying may indicate underlying challenges that require professional support.
How do you fix emotional stress?
Emotions affect the way our bodies and minds function, so it's essential to address emotional stress in a holistic manner. Here are some ways to help manage and alleviate emotional distress:
- Identifying triggers: Understanding what causes your emotional distress can help you anticipate and prepare for these situations. It can also help you develop strategies to cope with triggers and prevent them from becoming overwhelming.
- Developing healthy coping mechanisms: Engaging in activities that bring you joy, practicing relaxation techniques, and reaching out to family for support can all help reduce emotional distress.
- Seeking professional support: If your emotional distress is severe or prolonged, seeking guidance from a mental health professional can be beneficial. They can provide personalized treatment plans that address underlying issues and help you develop healthy coping strategies.
Negative emotions can be challenging to navigate, but it's essential to remember that they are typically a part of the human experience. Being patient and compassionate with yourself while managing emotional distress can go a long way in promoting overall well-being.
How do you show emotional distress?
Normal reactions to emotional distress can vary from person to person. How we show emotional distress is, therefore, a highly individualized experience. Some people may cry, while others may become withdrawn or agitated. It's essential to be mindful of how you typically respond to emotional distress and recognize when it becomes excessive or unmanageable.
For people who are struggling to express their emotions, seeking support from a mental health professional can provide guidance on healthy ways to cope and communicate difficult feelings. If you know someone who is experiencing emotional distress, being a compassionate and non-judgmental listener can make a significant difference in their well-being.
Everyone deserves support and understanding during times of emotional distress. Therefore, it's crucial to be mindful of our own and others' emotional states and offer support when needed. In cases where emotional distress becomes unmanageable, seeking professional help may be necessary. Remember that seeking help is a sign of strength, not weakness, and it can lead to healthier ways of coping with emotional stress.
What is an example of mental distress?
An example of mental distress could be the way a person responds to a traumatic event or loss. For instance, someone who has experienced the sudden death of a loved one may exhibit symptoms of mental distress such as sadness, anxiety, and difficulty functioning in daily life. They may also experience physical symptoms such as fatigue and changes in appetite or sleep patterns.
These reactions can be normal responses to grief and loss, but if they become prolonged or interfere with daily functioning, mental health support may be necessary. When emotions become overwhelming and unmanageable, mental illness may be a contributing factor. Seeking professional help can provide the necessary support to navigate through mental distress and develop resilience and healthy coping strategies for the future.
How do I stop emotional pain?
Emotions are an integral part of human life, encompassing a wide range of feelings, from joy and love to sadness and anger. Emotional pain, often referred to as emotional distress or suffering, is a natural response to challenging life experiences and can present as feelings of sadness, grief, anxiety, or even anger.
Coping with emotional pain is a process that varies from person to person, but there are several effective strategies to help alleviate and manage it:
- Acknowledging and validating your feelings: The first step in addressing emotional pain is to acknowledge and accept your emotions without judgment. Understanding that it's normal to experience a wide range of feelings can help you gain perspective and avoid suppressing or ignoring your emotions.
- Reaching out for support: Connecting with loved ones or a mental health professional can provide a supportive space to express your feelings and receive validation and understanding. Support from others can also aid in developing healthy coping strategies.
- Practicing mindfulness and meditation: Mindfulness techniques, such as meditation and deep breathing exercises, can help you stay grounded in the present moment and reduce the intensity of emotional distress.
- Engaging in physical activity: Exercise has been shown to release endorphins, which are natural mood elevators. Regular physical activity can help alleviate emotional pain by promoting feelings of well-being and reducing stress.
- Practice self-care: Prioritizing self-care activities that nurture your emotional well-being, such as getting enough rest, eating well, and engaging in activities that bring you joy, can help manage emotions and promote mental health.
- Setting realistic goals: Establishing achievable goals and focusing on small, positive changes in your life can provide a sense of accomplishment and improve your overall emotional state.
- Limiting negative influences: Identifying and reducing exposure to factors or people that exacerbate your emotional pain, such as social media or toxic relationships, can help manage and prevent it from becoming overwhelming. Boundaries and self-care are essential in maintaining emotional well-being.
- Expressing yourself creatively: Creative outlets like art, writing, or music can be powerful ways to channel and process emotional pain.
- Considering medication: In some cases, medication prescribed by a healthcare provider may be necessary to manage severe emotional distress, particularly when it's related to a diagnosed mental health condition.
Healing from emotional pain is a gradual process, and it may not always be linear. You may experience setbacks and difficult emotions along the way, but with support, self-care, and healthy coping strategies, it is possible to find relief from emotional suffering.
Seeking help when needed is a courageous step towards healing and well-being. So be gentle with yourself and remember that you are not alone in your journey towards emotional wellness. You deserve to live a life free of unnecessary pain and suffering. With the right support and resources, you can overcome emotional distress and cultivate resilience for a happier, healthier future.
What are the 7 signs of a mental disorder?
Mental disorders are conditions that affect a person's thoughts, feelings, and behaviors. Mental illnesses are mental, behavioral, or emotional disorders that significantly impact daily life and require professional help for diagnosis and treatment.
While there is a wide range of mental disorders, some common signs that may indicate the presence of a mental illness include:
- Changes in mood and emotions: Changes can include feelings of sadness, hopelessness, irritability, or extreme highs and lows.
- Difficulty concentrating or making decisions: Mental illness can affect a person's ability to focus and concentrate, leading to difficulty making decisions or completing tasks.
- Changes in sleep patterns: Mental disorders can cause disruptions in sleep, such as difficulty falling or staying asleep, oversleeping, or insomnia.
- Significant changes in appetite or weight: Mental health issues can affect eating habits and result in significant changes in appetite or weight gain/loss.
- Withdrawal from social activities: People with mental disorders may experience a lack of interest in previously enjoyed social activities or have difficulty engaging with others.
- Physical symptoms without an underlying medical cause: Some mental illnesses can present with physical symptoms, such as headaches, digestive issues, or unexplained pain.
- Thoughts of self-harm or suicide: Suicidal thoughts, plans, or attempts are serious signs that require immediate attention and support.
Everyone experiences mental health differently, and these symptoms may not always indicate a mental disorder. However, if you notice these signs in yourself or someone else for an extended period, seeking professional help is the best way to address and manage mental illness before it becomes more severe.
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