Emotional Stress: Causes, Signs, Effects, and How to Deal With It

Life is an ever-changing kaleidoscope of experiences and the emotional stresses that those experiences bring with them. In a single day, you might experience a job promotion or find out that you are going to graduate, or you might feel a little sick or find a leak in your roof that will require a lot of money to repair.

Each day, you will experience highs and lows in your emotions, and these can take their toll, affecting you in various ways. Emotional stress is one of those areas of symptomatic impact.

Emotional Stress Defined

Emotional Stress is reported or defined as stress arising as a result of intense emotions such as fear, anxiety, anger or frustration, which may often occur or stem from experiencing difficult life events such as a loss of a loved one or any other significant life change or transition. This level of stress can significantly affect and impact both mental and physical health.

Understanding Emotional Stress

Perhaps you have heard of physical stress, which involves experiencing physical strain or tension on the body, and mental stress, which involves having pressure applied or cognitive demands placed on a person’s mind and mental functioning. Emotional stress is a type of stress that affects a person’s emotional well-being and psychological state.

Emotional stress will often occur when a person encounters and experiences a perceived threat or pressure that triggers a range of emotional responses that include anxiety, fear, sadness, anger, or frustration. Strong emotions triggered by emotional stress can be overwhelming and hard to manage.

It is noteworthy to mention that emotional stress is a unique, personal, and subjective experience. How each person experiences emotional stress and what causes it for them will be influenced by their perspective, beliefs, values, resilience, and past experiences. Emotional stress will often have psychological effects on them, including affecting their relationships, mental health, and overall well-being.

Not only does emotional stress have a psychological impact on a person, but it can also generate a physiological response, too. Emotional stress can also trigger physical symptoms such as changes in a person’s heart rate, blood pressure, and digestion. The experiences that tend to generate emotional stress include conflict in relationships, going through loss or grief, experiencing bullying or social pressure, trauma, and major life changes like moving.

Emotional stress can also be caused by having a low income or being in debt, experiencing discrimination, or due to feeling isolated or lonely. Emotional stress can be just as devastating as physical or mental stress. If you experience emotional stress, it is important to reach out for support to help manage the symptoms and ease its effects.

Knowing The Signs of Emotional Stress

Experiencing emotional stress can be overwhelming and affect various aspects of your life. Some of the common symptoms of emotional stress include anxiety, being irritable, and feeling hopeless; having mood swings; feeling fatigued and struggling with sleep; having cognitive difficulties like struggling to concentrate, remembering things, or making decisions; and having physical complaints like headaches, muscle tension, or stomach problems.

Other people report feeling overwhelmed and on edge when they are emotionally stressed. Feelings of guilt or worthlessness may also accompany emotional stress, and it can become difficult to work or participate in everyday activities when you are feeling stressed in this way.

How Emotional Stress Affects You

Just like physical or mental stress, emotional stress can have a significant impact on your health and well-being. Emotional stress may affect you in several ways, including the following:

Anxiety and depression When you are feeling emotionally stressed, especially over the long term, it can lead to feelings of anxiety and depression.

A weakened immune system Not only would you experience physical symptoms like headaches, muscle tension, fatigue, insomnia, and digestive issues, but undergoing chronic stress can work toward suppressing your immune system, and this will make you more susceptible to other illnesses.

Strained relationships If you are experiencing the cognitive impairments of Emotional Stress, in combination with being irritable, impatient, and having mood swings, these behaviors can lead to conflict with loved ones. Your relationships may become strained in the process if you do not address emotional stress in your life.

Burnout and decreased productivity Being emotionally stressed over the long term can lead to experiencing emotional exhaustion, cynicism, and reduced motivation, creativity, and overall decreased productivity.

Increased reliance on unhealthy coping mechanisms When you are stressed and the symptoms are not addressed, it can lead to a reliance on unhealthy coping mechanisms such as substance abuse or avoidance behaviors.

Hormonal imbalances and physical issues. Undergoing chronic Emotional Stress can disrupt your body’s hormonal balance, particularly your cortisol and adrenaline levels. When you are stressed, this can trigger or exacerbate skin conditions like eczema, acne, and psoriasis.

Long-term exposure to Emotional Stress can also increase your risk of cardiovascular disease, including high blood pressure, heart attacks, or stroke.

Remedying Emotional Stress

The good news is that there are various strategies available to help you manage and cope with Emotional Stress. Some of the strategies you can make use of include the following:

Relaxation techniques Stress can affect you in all sorts of ways, and sometimes what you need to cope in the moment is to simply pause and breathe. Deep breathing, for instance, can help to calm your mind and body. You can try inhaling deeply through your nose, holding your breath for a few seconds, and exhaling slowly through your mouth.

Mindfulness and meditation Practicing mindfulness can help you remain grounded in the present, which has the effect of reducing stress and anxiety caused by thinking about what has been or could be. Using guided meditation apps like Breethe, Headspace, or Calm can help reduce the physiological symptoms of emotional stress and place you in a better frame of mind.

Exercise and regular physical activity Taking time out for regular exercise can help reduce your stress and anxiety levels by releasing endorphins. Set aside time to engage in physical activities that bring you joy, such as walking, running, swimming, pickleball, or dancing.

Journaling and creative expression Taking the time to write down your thoughts and feelings is a way to help process and release your emotions. Try your hand at journaling, writing poetry, or painting as ways to express what you are feeling.

Finding social support The need for meaningful connection and support in managing stress is crucial for self-care purposes. Find or make the time to connect with loved ones who can provide emotional support and guidance. Knowing that you are not dealing with a difficult situation alone can make a world of difference.

Time management skills Not managing your time and resources well can worsen your stress levels. It is important to learn skills like how to set and prioritize tasks, set realistic and attainable goals, and take regular breaks to prevent physical and emotional burnout.

Self-care Emotional stress can result from not taking adequate care of yourself. Think of it like this: you, too, need regular and scheduled maintenance. Take the time to engage in activities that bring joy to you and that relax you.

Such activities allow you to reset and replenish your reserves. They energize you and reinvigorate your creativity and sense of purpose. They allow you to regain perspective away from external and internal distractions.

The activities you can engage in, as part of your self-care routine, include reading, listening to music, taking a relaxing bath, building a gaming computer, or going for a hike. Self-care also includes getting good sleep every night and making sure that you are eating a healthy and balanced diet. Resorting to engage in negative activities such as substance abuse, retail therapy, or comfort food for relief is a relief that is only short-lived and can have dire consequences.

Seeking professional help Emotional stress can impact you profoundly, affecting your daily life in both subtle and highly disruptive ways. If emotional stress is impacting your daily life, your

relationships, and overall well-being, please consider seeking help from a mental health professional, like a counselor or therapist.

Your Counselor or Therapist can help you recognize the signs of emotional stress and work with you to take steps to manage and mitigate its effects. As your experience with emotional stress is unique, your Counselor will work with you to develop an effective treatment plan that works best for you.

Contact our office today to learn more and to schedule your first appointment with one of the professionals in our network. You can find relief from your Emotional Stress, and we can help.