Emotional stress, also known as emotional distress, mental stress, or simply stress, is a response to emotional or physical tension that triggers a physiological reaction in the body. Stress can be a reaction to a dangerous situation, feelings of insecurity, or internal conflicts. Short bursts of stress, also called acute stress, are normal reactions and serve to protect us from danger. Acute stress arises in situations such as arguments, accidents, or even trying something new, typically subsiding quickly. The emotions that emerge from stress, like worry, anger, fear, or sadness, are all natural responses.
What happens in the body during a stressful event?
Our bodies respond to stress by releasing various hormones, such as cortisol and adrenaline, which cause both cognitive and physical reactions. These hormones increase alertness, raise the pulse, provide a surge of energy (the “fight-or-flight” response), cause faster breathing, and sharpen the senses to handle the perceived threat. In the short term, these reactions are beneficial because they prepare your body for action.
However, if stress persists and doesn’t subside, it can become chronic stress. Chronic stress is a continuous feeling of pressure or being overwhelmed by various causes, such as financial difficulties, marital problems, or long-term health issues. When the body remains constantly alert, chronic stress can negatively impact health.
What are the causes of emotional stress?
Emotional stress can arise from a range of causes, whether from positive or negative changes. Major life events, such as having a baby, getting married, or moving, can induce emotional stress. Similarly, work-related stress may result from starting a new job, being laid off, or working extended hours. While the causes of short-term and chronic stress may overlap, they are not always identical. Some potential causes of chronic emotional stress include divorce, financial strain or debt, relationship issues at home, serious illness, and bereavement.
What are the signs of emotional distress?
Emotional stress can manifest in a variety of physical and emotional symptoms. Physical signs may include:
- Pain in the shoulders, neck, or back
- Headaches
- Teeth grinding
- Dizziness
- Weight fluctuations, including both weight loss and gain
- Shortness of breath
- Gastrointestinal issues, such as an upset stomach
- Fatigue or sleep problems
- Sexual issues
- Hair loss in women
Some behavioural or emotional symptoms of stress include:
- Feeling on edge
- Feeling overwhelmed
- Experiencing anxiety or depression
- Difficulty remembering or keeping track of things
- Excessive drinking, drug use, or other risky behaviours
- Feeling hopeless
- Thoughts of self-harm or harm to others
How can you manage emotional stress?
Managing and treating emotional stress is essential for long-term physical and mental health. Various stress-reducing techniques may be helpful, and finding the one that suits you best is crucial.
Practice Mindfulness
One effective way to manage stress is through mindfulness. Developing greater awareness and focus can help reduce stress levels. Research shows that six weeks of mindfulness practice significantly lowers stress levels. Mindfulness-based therapy has also proven helpful in reducing anxiety and depression, two conditions that can result from stress. Mindfulness practices may include breathing exercises, guided meditation, or yoga to help you become more attuned to your thoughts and physical sensations. Through mindfulness, you can learn how to better respond to these symptoms.
Physical Activity
Engaging in physical activity can also relieve emotional distress. Exercise reduces stress hormone levels and boosts endorphin production, the brain chemical that creates a “runner’s high” and elevates mood. Physical activity can improve cognitive function, alertness, and concentration, and reduce fatigue, all of which can be affected by stress. Any form of movement is beneficial, so choose an exercise you enjoy—even a 20-minute walk can help.
Take Time to Relax
Taking time to relax is also vital, even if only for a few minutes daily. Techniques that activate the “relaxation response”—the opposite of the natural stress response—can lower blood pressure, slow heart rate, and reduce breathing rates. Relaxation can be as simple as body scanning, focusing on breathing, or practising gentle exercises like yoga or tai chi.
Write Out Your Thoughts
Writing down your thoughts and feelings can help you process them and encourage you to slow down and reflect. Journaling can also help you identify stressors and cope with your thoughts in healthy ways. In some cases, emotional stress can trigger anxiety, with both conditions sharing symptoms like tension, excessive worry, pain, and sleep loss.
Medication for Stress
For severe emotional stress or anxiety, a mental health professional may prescribe medication. Finding a trusted healthcare provider is essential, and together, you can create a treatment plan that suits your needs.
