What Is Emotional Stress, Symptoms And How To Combat It
Although we often associate stress with the work environment, the truth is that the pressure to do a lot in a short time, the demands of daily life and family responsibilities can have a notable impact on our emotional well-being and our psychological and physical health. This type of stress, known as emotional stress, is a common response to situations that we perceive as demanding, threatening or overwhelming.
Who more, who less has experienced or will experience stress at some point in their life. For this reason, at PsychologyFor we tell you What is emotional stress, what are its symptoms and how to combat it to maintain a balanced and healthy life.
Emotional stress is that psychological response that arises when a person faces situations that you perceive as dangerous, challenging, or out of your control. Unlike physical stress, which is due to factors such as intense exercise or lack of sleep, emotional stress is a result of the way we interpret and respond to life events.
When we experience emotional stress, our body activates the autonomic nervous systemwhich prepares the body to face the threat through a “fight or flight response.” This reflex can be useful in short-term situations, however, if maintained over time it can have negative effects on health.
ymptoms of emotional stre
Emotional stress can manifest itself both physically and psychologically. In fact, the body often warns us that something is wrong through somatization, that is, the appearance of physical symptoms without an apparent external cause. Below, we show you the main physical and psychological symptoms of emotional stress.
Physical symptoms of emotional stress may include:
Fatigue: The body of a person experiencing emotional stress is usually in a constant state of alert, which depletes energy reserves. Therefore, the feeling of extreme tiredness is a common physical symptom.
muscle pain: Another symptom of emotional stress is muscle pain and stiffness, especially in the neck, shoulders and back.
Sleep disorders: People who suffer from stress often have difficulty sleeping, either due to insomnia or frequent interruptions during the night.
digestive problems: Stress can also cause indigestion, nausea, and even changes in appetite.
Headaches: Tension headaches are common in situations of emotional stress, due to muscle tension in the head and neck.
Psychological symptoms of emotional stress
On the other hand, the main psychological symptoms of emotional stress are:
Irritability: When stress is present in daily life, the ability to manage this tension decreases. This often leads to disproportionate reactions and increased irritability.
Difficulty concentrating: Emotional stress can also affect concentration and reduce performance at work or studies.
Feelings of hopelessness: People under emotional stress often feel that they cannot control the situation and that there is no solution to their problems.
Anxiety: Another sign of emotional stress is the constant feeling of nervousness or worry.
Depression: In some cases, stress can lead to feelings of sadness, hopelessness, and disinterest in activities that previously generated pleasure.
You may also be interested in the article How to stop somatizing.
Causes of emotional stre
We understand by “stressors” those situations or circumstances that cause stress. Contrary to what we believe, these factors are not always negative, but simply require a high level of involvement or attention from us, such as getting married or moving.
Some of the most common causes of emotional stress are:
Work pressure: Excessive demands at work, lack of recognition or fear of losing your job can generate high levels of emotional stress.
Economic difficulties: Financial difficulties, such as debt or financial insecurity, are a significant source of emotional stress.
Interpersonal relationships: Tensions in personal relationships, whether with family, friends or a partner, can contribute to emotional stress.
Unexpected or demanding situations and events: The loss of a loved one, a divorce or a change of residence are events that can trigger emotional stress.
Self-perception: Excessive self-criticism, pressure to meet social or personal expectations, and self-demand can also be an important source of stress.
Combating emotional stress requires a multifaceted approach that includes lifestyle changes, relaxation techniques, and, in some cases, seeking professional help. However, here are some tips to learn how to manage emotional stress.
1. Look for the cause of emotional stress
First of all, ask yourself what the reasons are that could trigger stress. Keep in mind that emotional stress is often the result of a series of circumstances that surpass us, but what is the situation that maintains the stress?
Discovering what events have been that, little by little, have overwhelmed your psychological resources will allow you to start making changes.
2. Set healthy boundaries
One cause associated with high levels of stress is not setting limits. Maybe you should learn to say “no” in your personal relationships or not to overload yourself with tasks that society rewards with praise.
Remember that one of the prices of excess productivity is forgetting that you should take care of yourself and enjoy yourself. In this article we tell you how to set limits in relationships.
3. Establish a realistic routine
Another technique that you can apply to combat emotional stress is review your routine and make necessary changes to give you your place. A routine in which you limit yourself to taking care of other people 12 hours a day is not balanced or healthy.
Therefore, analyze your daily life, establish priorities and, above all, take a few minutes to pamper yourself and do things you enjoy.
4. Do activities that you like
In many cases, a low mood is due to giving up or forgetting what made us feel full and happy. Therefore, introduce a hobby that you have or even something that you would like to start doing into your routine. It may be difficult at first, but over time, you will appreciate it.
Likewise, incorporate physical activity into your daily life. Not only will it improve your general health, but you will be able to combat stress thanks to the release of endorphins in the brain.
5. Consult with a professional
If emotional stress is severe or persists after your efforts, it may be time to seek advice from a psychologist or psychiatrist.
A mental health professional will provide you with tools to manage stress and will help you modify those beliefs or expectations about yourself that may be harming you on an unconscious level.
This article is merely informative, at PsychologyFor we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to What is emotional stress, symptoms and how to combat it we recommend that you enter our Clinical Psychology category.
References:
American Psychological Association. (2020). Stress in America: Stress and Current Events.
Mayo Clinic. (2022). Stress management.
National Institute of Mental Health. (2021). 5 Things You Should Know About Stress.
Selye, H. (1956). The Stress of Life. McGraw-Hill.
I’m Emily Williams Jones, a psychologist specializing in mental health with a focus on cognitive-behavioral therapy (CBT) and mindfulness. With a Ph.D. in psychology, my career has spanned research, clinical practice and private counseling. I’m dedicated to helping individuals overcome anxiety, depression and trauma by offering a personalized, evidence-based approach that combines the latest research with compassionate care.
