It stems from thoughts, feelings, and perceptions and occurs when you feel unable to cope with the demands placed on you, leading to a state of distress.
Emotional stress is an inevitable part of life. Whether caused by work pressure, financial difficulties, relationship struggles, or health concerns, emotional stress can have significant psychological and physiological impacts. While short-term stress can be a motivator, chronic stress can lead to severe consequences, including anxiety, depression, cardiovascular diseases, and weakened immune function.
Signs you may not be coping with emotional stress can be psychological like persistent worrying, irritability of difficulty making decisions; physical like fatigue and digestive issues; and behavioural like social withdrawal and unhealthy coping mechanisms.
Effectively managing emotional stress is crucial for maintaining well-being and the key is finding the tool that works for you.
Strategies for managing emotion stress can include:
- Exercise: the great natural stress reliever, exercise helps release endorphins (feel-good hormones) that combat anxiety and depression. It also reduces levels of cortisol, the primary stress hormone.
- Journaling: Writing about stressful situations can allow you to express your feelings in a safe and private space, making it easier to understand and manage overwhelming emotions.
- Talking to a trusted friend or therapist: One of the primary benefits of talking to someone is emotional release. Keeping stress bottled up can intensify negative emotions, which can lead to anxiety, frustration, or even depression. Expressing feelings out loud can provide relief, making challenges feel more manageable. In cases of deep emotional distress, speaking with a therapist can be especially beneficial. Therapists are trained professionals who provide a safe space to explore emotions and develop coping strategies.
- Engaging in hobbies: finding some you love to do can help you to unwind, express creativity, and focus on enjoyable activities rather than stressful thoughts.
- Nourishing foods: Nutrition plays a key role in stress management and certain foods can help regulate mood and energy levels for example Omega-3 fatty acids (e.g., salmon, walnuts) and magnesium-rich foods (e.g., spinach, almonds). Avoid excessive caffeine, sugar, and processed foods, which can contribute to mood swings and anxiety.
- Prioritising sleep: Lack of sleep exacerbates stress and affects cognitive function. Maintain a consistent sleep schedule, avoiding screens (phones, TVs) before bedtime and creating a relaxing bedtime ritual (for example, reading, warm baths) can help improve your sleep and ability to manage stress.
