Life present a lot of mini challenges and stressors that can wear our energies down. With this, our emotions can suffer such stressors can make them feel intense. It’s a real phenomena, and its called emotional stress.
In this article, we’ll comprehensively discuss everything there is to know about emotional stress. We’ll help you take charge of your mind back with scientifically backed ways to overcome it. Let’s start.
What is emotional stress?
Stress is a normal response to the pressures of everyday existence. Worry, sadness, fear, anger, and other emotions are normal responses. We can’t run to each of them; they are all part of life.
However, the dilemma creeps in when the stress that underlies these emotions impedes one’s ability to do the things one wants or needs to do. Emotional stress is a strong, negative response that directs one to challenging emotions such as fear, anger, sadness, frustration, and worry.
What are the warning signs and symptoms to look for in emotional stress?
Physical symptoms:
- Heaviness in one’s chest, heightened heart rate, or chest pain.
- Shoulder, neck, or back pain; general body pain
- Headaches
- Grinding your teeth or clenching your jaw
- Shortness of breath
- Dizziness
- Feeling anxious, depressed, tired
- Losing or gaining weight
- Sleeping more or less than usual
- Gastrointestinal issues
- Sexual difficulties
Mental or behavioral symptoms:
- Being more emotional than usual
- Feeling overwhelmed or on edge
- Difficulties in keeping track of things or remembering
- Trouble making decisions, concentrating, getting work done, or solving problems.
- Using alcohol or drugs to alleviate your emotional stress
How can you better cope with emotional stress?
1. Take some time to relax.
You ought not to get all tangled with the everyday affairs of your life. Take some time to practice self-care. Even if you can devote only five to 15 minutes a few times daily to relax, go for it.
- Read a book
- Take a walk. Practice yoga.
- Listen to music, sing along, or dance to a song
- Enjoy a soothing bath
- Sit in silence with your eyes shut
- Light a scented candle
2. Practice mindfulness
Mindfulness is learning how to focus, becoming more aware, and feeling the physical changes in your body as an answer to your changing emotions. Awareness of this mind-body connection is the first step in knowing how to handle stress better and how emotions affect our bodies.
Mindfulness can also help us focus our minds on the immediate, knowing what to do to bring our minds and bodies to a place of calmness.
Here’s a quick mindfulness exercise.
- Close your eyes
- Take a few deep breaths. Inhale through your nose. Exhale through your mouth.
- After, breathe naturally and dwell on the sensation of your breath. Watch as it enters and leaves your body.
3. Distract your mind and focus on something else.
Focus your mind on something other than what’s wearing your mind down. Do something fun. Watch a funny movie, play a game, and immerse yourself in a favorite hobby such as drawing or painting—volunteer for an activity to help others. Do something with people you enjoy.
4. Try journaling
Journaling is the habit of writing down your thoughts and feelings so you can understand them better. It encourages you to slow down, pay attention, and think about what is going on in your life. It is an act that can reveal your innermost thoughts, along with your emotional stress triggers.
5. Practice meditation
Meditation is another way to redirect your thoughts actively. By choosing what you think about, you can handle your emotions and decrease your emotional stress. Choose positive thoughts or warm and comforting memories.
Lifestyle changes for managing emotional stress
- Get quality sleep. Aim for seven to nine hours of slumber each night. Relax before bedtime. Treat yourself to a soothing bath, a reading session, or a warm cup of chamomile tea.
- Maintain a healthy diet.
- Engage in physical activity regularly.
- Connect with others. Keep in touch with people who can support you practically and emotionally.
Frequently Asked Questions About Emotional Stress.
What are the behavioral signs of stress?
- Changes in eating habits
- Sleep disturbances
- Isolation
- Procrastination and avoidance
- Increased use of substances
- Nervous behaviors
- Mood swings
- Reduced productivity
- Aggressive behavior
- Neglecting responsibilities
Can emotional stress make you sick?
Yes, emotional stress can indeed make you sick. Stress affects the body in various ways, including:
- Immune system
- Cardiovascular system
- Digestive system
- Mental health
- Sleep
What are the five signs of emotional stress?
- Anxiety and worry
- Mood swings and irritability
- Sleep problems
- Changes in appetite
- Physical sensations such as headaches, muscle tension, fatigue, stomach problems
What happens when you are too stressed?
- Weakened immune system
- Heart problems
- Digestive disorders
- Muscle tension and pain
- Sleep disturbances
- Anxiety and depression
- Cognitive impairments
- Emotional instability
And now you’re well aware of what emotional stress is. As we’ve discussed, emotional stress have very long list of repercussions. It can impact us negatively in so many ways. It is best to have it under control for us to live a better, healthier lives.
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Author Tracy Gorman
I am Tracy Gorman, an experienced writer dedicated to producing compelling and informative content. With a deep understanding of diverse subjects such as lifestyle, beauty, and wellness, I create valuable articles for everyone.
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