What Is Psychological Distress, And How Does It Impact Mental Health?

The American Psychological Association (APA) defines psychological distress as “a set of painful mental and physical symptoms that are associated with normal fluctuations of mood in most people.” However, the APA also adds that, in some cases, this distress can indicate the start of a mental illness, such as major depressive disorder, an anxiety disorder, or some other mental health condition. Learning to recognize psychological distress and its possible causes may help you understand how to cope if you experience it. For support in navigating mental distress, consider working with an in-person or online therapist. 

What is psychological distress?

Psychological distress may be short-term and situational or long-term and chronic. It may or may not be associated with a diagnosable mental illness, depending on the person and their situation. A therapist may help you address symptoms in either case.

What causes psychological distress?

In some cases, psychological distress builds over time, with multiple, specific stressors combining to make a person eventually feel overwhelmed. In others, a single, highly stressful event can lead to psychological distress. 

Stress isn’t always negative (such as in the case of eustress). It also doesn’t always lead to psychological distress, but high levels of it may be a significant risk factor. The following are some examples of elements that might trigger or contribute to this mental health experience.

Life events and environmental stressors

Significant life events may sometimes cause (or increase a person’s risk of) psychological distress because of the stress they can add. Examples include:

• A breakup
• The loss of a loved one
• Making a career change
• Moving to a new place
• Receiving a concerning diagnosis
• Having a child

Ongoing stressors in one’s daily environment may also contribute, such as unstable living conditions, poverty, persistent relationship conflict, or discrimination.

Stressors related to work, family, or money

Factors like high work demands, low job satisfaction, coworker conflict, or insufficient pay can turn one’s job into a source of psychological distress. Contentious family relationships or worry about family members who are struggling may also contribute. In addition, persistent financial concerns—like job instability, rising costs, or high levels of debt—add a layer of stress for many people, which might lead to psychological distress.

Traumatic events

A traumatic experience is another possible contributor to psychological distress. Whether you faced trauma in childhood or more recently, the effects of this kind of experience may be intense and lasting. Post-traumatic stress disorder (PTSD), as well as traumatic memories that don’t warrant a diagnosis, might increase one’s risk of distress. Psychological distress caused by trauma may also be a precursor to developing PTSD in some cases.

Symptoms of mental or physical health conditions

Persistent physical or mental health challenges can add to your likelihood of experiencing psychological distress. For example, living with chronic pain can cause ongoing frustration or sadness and may impact various areas of daily functioning, leading to distress. 

Or, negative thought patterns associated with a condition like anxiety or obsessive-compulsive disorder may make you more vulnerable to mental distress. According to an Australian Institute of Health and Welfare survey, people with a mental health condition were “more likely to have experienced at least one personal stressor” compared to those with no mental health condition. 

If you don’t currently have a diagnosis of a mental illness, psychological distress can sometimes indicate that one may be developing. If you’re experiencing concerning symptoms, it’s recommended that you reach out to a therapist.

Lack of effective coping mechanisms

An individual’s ability to cope with stressors like the above in a healthy way may potentially prevent such events from escalating into distress and/or a diagnosable mental health condition. People who have not yet developed healthy coping mechanisms—especially those who score low in personality traits like conscientiousness—may be at higher risk of psychological distress from other causes.

Common symptoms of psychological distress

Symptoms of psychological distress can vary widely, even among people who have experienced the same stressor. Each person may show its effects differently depending on their personality, their culture, their mental health, and many other factors. 

That said, the following are some common signs of psychological distress:

• Emotional symptoms, like tearfulness, irritability, hopelessness, panic attacks, angry outbursts, and feelings of overwhelm
• Cognitive symptoms, likememory issues, difficulty concentrating, and thoughts of harming oneself or others
• Physical symptoms,like sleep disturbances, low energy levels, and complaints like headaches or stomachaches with no apparent physical cause
• Behavioral changes, like social withdrawal and problematic substance use

The effects of psychological distress

In some cases, psychological distress resolves on its own or through the use of healthy coping mechanisms and self-care. In others, a person may need to seek the support of a mental health professional to address it. 

If unaddressed and lasting, psychological distress could negatively impact a person’s:

• Daily functioning
• Overall well-being
• Ability to work or attend school
• Relationships

Again, persistent distress could also contribute to the development of a diagnosable condition, like depression or anxiety, which requires professional treatment to address.

Is psychological distress a mental health condition?

On its own, psychological distress is not considered a clinical mental health condition. However:

• It might sometimes suggest the presence of an underlying condition.
• Someone who already has a mental illness (especially one that is untreated and/or severe) may be at higher risk of also experiencing psychological distress.

Psychological distress is not the same as depression, anxiety, or post-traumatic stress disorder, but there can be some symptom overlap. For example, a person experiencing fatigue, hopelessness, and trouble concentrating might be experiencing temporary psychological distress, or these could be signs of depression. It’s also possible for a person to have a condition like depression but also experience psychological distress due to a new stressor or a traumatic event.

How clinicians identify psychological distress

If a person seeks professional support for their symptoms, a clinician may use a few diagnostic tools to determine whether the individual is experiencing a mental illness or psychological distress. The General Health Questionnaire (GHQ-12) is one example. It involves the care provider asking the individual if they have recently:

1. Been able to concentrate on what they’re doing?
2. Lost much sleep over worry?
3. Felt they were playing a useful part in things? 
4. Felt capable of making decisions about things?
5. Felt constantly under strain?
6. Felt that they couldn’t overcome their difficulties?
7. Been able to enjoy their normal day-to-day activities?
8. Been able to face up to their problems?
9. Been feeling unhappy and depressed?
10.  Been losing confidence in themselves? 
11.  Been thinking of themselves as a worthless person?
12.  Been feeling reasonably happy, all things considered? 

The client will usually be invited to give their answer on a scale of one to four, with one meaning “not at all” and four meaning “very often or almost always.” Points are then added up, with a higher score indicating a greater likelihood of distress. If the provider decides it’s necessary, they may also screen the person for depression, anxiety, or another condition. 

Though it’s not a diagnosable condition per the Diagnostic and Statistical Manual of Mental Disorders (DSM), psychological distress can be treated by a professional.

Real-life examples of psychological distress

Reviewing a few real-life examples of psychological distress may help you understand what can cause it and what it can look like. Remember that psychological distress can take a wide variety of different forms; the below are just two examples.

The underappreciated nurse experiencing burnout

Consider a nurse who has been working especially long hours lately, helping patients who have a serious illness. Their pay is low and they feel unappreciated by and disconnected from their colleagues, so they start feeling irritable and distancing themselves from others. Even when they get home, they have trouble relaxing and find it hard to fall asleep. They eventually decide to see a therapist to get help for their mood and sleep challenges, and the therapist identifies mental distress resulting from burnout.

The grieving college student

Next, imagine a college student who moved several states away to attend university. While they were excited for the change, the transition has been more difficult than they expected. Their classes are challenging, leading them to worry about their grades, and their recent trouble concentrating has made it even harder to focus on schoolwork. They’ve also been homesick, missing their family and friends each day.

When, one day, they get the news that their family pet has passed away, they have an even stronger reaction than they might have expected. Life suddenly seems too overwhelming, and they start skipping classes and drinking alcohol to cope. When they visit the on-campus counseling center for help, the counselor identifies mental distress and also screens them for depression.

Coping strategies for mental distress

In some cases, self-help techniques can be enough to cope with and reduce psychological distress on your own. In other cases, you may benefit from working with a therapist in addition to practicing the following tips.

Self-care

Taking good care of yourself can promote mental health at any time of life, especially when you’re experiencing distress. Consistent self-care may also help you reduce your risk of experiencing psychological distress when challenges arise. 

Self-care can include things like:

• Getting enough sleep
• Exercising regularly
• Eating nutrient-rich meals
• Spending time with loved ones
• Spending time in nature
• Setting healthy boundaries in relationships
• Limiting social media use
• Limiting or avoiding alcohol use

Mindfulness and relaxation

Mindfulness is about focusing your attention on the present moment without judgment. Research suggests it may help reduce stress and provide many other potential benefits. When you practice it regularly, mindfulness may also help you become more aware of feelings and symptoms as they arise, which may allow you to cope with them sooner and more effectively.

Social support and community resources

Close friends and family can be there for you if you experience psychological distress, potentially offering a listening ear or practical support like meals or help finding a therapist. Community resources like support groups may also be worth exploring.

Preventing psychological distress

The strategies above may help you cope with psychological distress, and they might also be useful in preventing it. In addition, you might focus on:

• Building resilience
• Learning stress management techniques that work for you
• Maintaining a healthy work-life balance 

Reaching out for mental health support

The effects of psychological distress may interfere with your ability to accomplish everyday tasks. It may help to talk to an unbiased professional experienced in helping people navigate psychological distress. Therapists are trained to help individuals feel comfortable discussing emotionally stressful situations. They may offer emotional support, tips for reframing and coping, and strategies for building emotional resilience over time, whether you’re experiencing psychological distress now or are looking to reduce your risk.

Getting emotional support online

If you’re experiencing signs of psychological distress that make it hard to leave home and commute to a therapist’s office, you might consider trying online therapy instead. This format allows you to connect with a licensed therapist for virtual sessions that take place via phone, video, or live chat. With a platform like BetterHelp, you can also take advantage of online tools outside of your sessions, such as journal prompts, habit trackers, group sessions, and more.

The effectiveness of online therapy

In addition to being a convenient care option for many people, various peer-reviewed studies show that online therapy can often be effective. For example, a randomized controlled trial published in Psychotherapy and Psychosomatics suggests that online therapy may be “effective in reducing stress-related symptoms” among individuals experiencing chronic stress.