Emotional Distress: Strategies For Finding Calm And Balance

Emotional distress is a natural response to challenging situations in life, but it can sometimes become overwhelming and negatively impact our daily lives. It is important to recognize the signs of emotional distress and take steps to manage and alleviate it. This paragraph aims to introduce the topic of how to neutralize emotional distress by providing an overview of the causes, symptoms, and strategies for addressing emotional distress.

Identify and accept your emotions

Emotional distress can be overwhelming, but it is possible to draw strength and resilience from within. The first step is to identify and accept your emotions.

Emotional acceptance is about being aware of your emotions and allowing yourself to feel them without judgment or attempts to control them. It is important to understand that emotions themselves are not harmful and that the methods used to try to get rid of them can be. Running from your emotions or suppressing them gives them more power and makes them harder to deal with the next time they arise.

How to Identify and Accept Your Emotions

• Be aware of your emotional responses: Emotions are clues to your state of mental health and well-being. They are a complex mix of physiological, psychological, and behavioral responses that evolved to help us react to opportunities or threats.
• Name your emotions: Research has shown that accurately identifying and labelling your emotional state can help increase your ability to regulate yourself in moments of distress.
• Observe your thoughts and emotions non-judgmentally: Mindfulness and meditation practices can help you become more aware of the present moment and observe your thoughts and emotions without judgment.
• Understand the mind-body connection: Emotional stress can often be experienced as physical pain. Practicing mindfulness can help you notice where these emotional responses are felt in your body.
• Understand the purpose of your emotions: Emotions provide helpful information to guide you in life and are impulses to act. For example, fear may prevent us from behaving in a way that is harmful to us, while anger can drive us to protect ourselves or those closest to us.
• Don't try to get rid of your emotions: It is very difficult, if not impossible, to get rid of an emotion. Emotions are part of a complex system that helps guide our decisions and maintain healthy relationships.
• Talk about your feelings: Discussing your feelings and emotions with a friend, family member, therapist, or even aloud when alone, can help put things in perspective, reduce the impact of stressors, and make you feel more in control.
• Practice self-compassion: Treat yourself with kindness and imagine what kind, soothing words you would offer a close friend in the same situation.

Create new sensations to distract yourself

Distracting yourself can be an effective way to manage emotional distress. While it is not a long-term solution, it can help to reduce the intensity of your emotions and prevent unhealthy behaviours. Here are some ways to create new sensations to distract yourself:

Connect with Others

Social connections are vital for managing emotional stress. Reach out to friends and family members who can offer support and comfort. Maintaining connections with others can make you feel stronger and more capable of dealing with challenges.

Engage in Physical Activity

Physical activity and exercise can be an excellent way to distract yourself and improve your mood. It doesn't have to be intense; activities such as cycling, dancing, walking, skating, or gardening can help boost your mood and reduce stress levels.

Practice Mindfulness

Observational mindfulness can help ground you in the present moment and reduce feelings of distress. Focus on taking deep breaths, and then draw your attention to the details of your surroundings. Notice the colours, smells, and objects around you. This practice can help you feel more attuned to your emotions and manage your stress.

Distract Your Mind

When you feel overwhelmed by stress, intentionally shift your thoughts to something more enjoyable. Watch a funny movie, play a game, engage in a hobby like drawing or photography, or spend time with pets. These distractions can help clear your mind and refocus your attention.

Listen to Music

Music can be a powerful tool for distraction and mood enhancement. Listen to your favourite songs, sing along, or dance to the rhythm. Music can help take your mind off stressful thoughts and create new, positive sensations.

Try Creative Activities

Engaging in creative pursuits is another way to distract yourself and manage emotional distress. Draw a picture, build a model, write a story, or express yourself through art. These activities can help take your mind off intense emotions and provide a sense of calm.

Remember, while distraction can be a useful tool, it is important to eventually return to the emotion you were feeling and address it. Combining distraction with other coping strategies, such as expressive writing or therapy, can help you effectively manage emotional distress.

Focus on something or someone else

Focusing on something or someone else is a great way to manage emotional distress. Here are some tips to help you do that:

Identify Distractions

First, identify what helps you relax. This could be an intense workout class, a quiet night in with a book, a funny movie, playing a game, engaging in a hobby like painting or drawing, spending time with your pet, or volunteering for an activity to help others. Knowing what helps you unwind is the first step in being able to shift your focus when you're feeling emotionally distressed.

Practice Mindfulness

Mindfulness is a powerful tool for managing emotional distress. It involves learning to focus your attention and become more aware of your thoughts and emotions. Through mindfulness, you can recognise and accept your emotions without judgement. This can help you stay grounded in the present moment and feel more in tune with your emotions. There are many ways to practice mindfulness, including meditation, deep breathing exercises, and observational mindfulness.

Engage in Healthy Distractions

Once you've identified what helps you relax, engage in those activities as a healthy distraction when you're feeling emotionally distressed. For example, if you enjoy spending time with your pet, play with them or take them for a walk to shift your focus away from the source of your distress. Or, if you prefer a quiet night in with a book, curl up with your favourite novel to take your mind off things.

Connect with Others

Social connections are important for managing emotional distress. Reach out to friends and family members who can offer support and provide a listening ear. They can help you feel less alone and provide validation for your emotions. If you don't feel comfortable sharing your feelings with others, consider joining a support group where you can connect with people who have shared experiences.

Practice Self-Compassion

Treating yourself with kindness and compassion can make a big difference when dealing with emotional distress. Imagine what you would say to a close friend who was going through a similar situation, and then direct those same kind and soothing words towards yourself. This can help you feel more supported and understood, even if you're not ready to share your feelings with others.

Remember, it's okay to ask for help if you're struggling to manage your emotional distress on your own. Consider reaching out to a mental health professional, who can provide guidance and support tailored to your specific situation.

Practice self-soothing

Self-soothing is an emotional regulation strategy used to regain equilibrium after an upsetting event. It is a way to reset the body's systems after a shock or trauma and return to a state of homeostasis.

Change your environment

Take a break and go outside to focus on nature, or find a soothing indoor space with a pleasant view or ambiance.

Stretch

After upsetting news or a shock, our bodies often freeze, and energy gets blocked. Try some simple trunk twists, neck rotations, or bends to help shift stagnant energy.

Take a warm shower or bath

Use soothing body wash or bubbles, and then wrap yourself in a fresh, soft towel. Create a calming atmosphere with soft lighting, scented candles, and relaxing music.

Practice deep breathing

Diaphragmatic (deep) breathing helps to calm you down and signals to your mind and body that you are safe. Imagine you have a balloon behind your belly button that fills up with your breath as you breathe in slowly through your nose. Then, purse your lips and slowly exhale until the balloon is "empty." Repeat this until you feel calmer.

Listen to music

Music can be a powerful tool for self-soothing. Create a playlist of calming music or nature sounds, or sing along to your favorite upbeat songs to lift your mood.

Practice meditation

Meditation is a mind-body technique that teaches you to focus your attention, quiet your thoughts, and feel physically calmed and soothed. Try mindfulness meditation, self-compassion meditation, or loving-kindness meditation.

Practice breathwork

Breathwork is a self-soothing technique that reduces stress and anxiety by intentionally controlling your breath. Try diaphragmatic breathing or square breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and relax for 4 seconds.

Smell something pleasant

Using your sense of smell is a powerful way to self-soothe. Light scented candles or incense, use essential oils or scented lotion, or apply perfume to your wrist.

Practice soothing touch

Touch objects or pets that make you feel calm and reduce stress. Try stroking a pet, taking a warm bath, or giving yourself a hug or a hand massage.

Progressive muscle relaxation

Tense and relax different muscle groups in your body, noticing the sensation of tension and then the release. This helps your nervous system switch from the stress response to a state of relaxation, slowing your breathing and heart rate.

Autogenic training

This is a form of self-hypnosis that promotes relaxation and emotional calm. Repeat phrases like "My arms are growing heavy and relaxed" to direct your mind to generate sensations of warmth and calm.

Distract yourself

Engage in a fun activity to take your mind off stressful thoughts. Watch a funny movie, play a game, do some painting, or spend time with your pet.

Connect with others

Social connections are vital for managing emotional stress. Reach out to friends and family members for support, or join community groups for practical and emotional help.

Practice self-compassion

Imagine what kind words you would offer a close friend in the same situation, and then direct that same warmth and understanding towards yourself.

Get enough sleep

A good night's rest can make stressful experiences seem more manageable. Create a bedtime routine that includes relaxing activities like reading or drinking chamomile tea to help you unwind before bed.

Exercise regularly

Physical activity boosts your mood and reduces stress levels. Try cycling, dancing, jogging, or yoga to help you feel more relaxed and improve your overall health.

Remember, it's important to find self-soothing techniques that work for you and to practice them regularly. Self-soothing is an essential skill for emotional regulation and maintaining mental health.

Seek professional help

Seeking professional help for emotional distress is a brave and important step. Emotional distress can be overwhelming and have a significant impact on your life, but there are many avenues for support. Here are some steps to guide you in seeking professional help:

• Recognise the signs: Emotional distress can manifest in various ways, including mental, behavioural, and physical symptoms. Mental symptoms may include feelings of depression, anxiety, emotional numbness, hopelessness, and trouble making decisions. Behavioural signs can involve withdrawing from loved ones, neglecting responsibilities, and increased emotional reactions. Physically, you might experience fatigue, headaches, sleep disturbances, gastrointestinal issues, chest heaviness, or changes in appetite and weight.
• Consider the causes: Emotional distress can be triggered by various factors, such as traumatic events, financial difficulties, job loss, grieving, relationship challenges, or toxic work environments. Understanding the underlying causes can help you identify the need for professional support.
• Reach out to your healthcare provider: Your primary care provider is often a good place to start. They can perform an initial mental health screening and refer you to a mental health specialist, such as a psychologist, psychiatrist, or social worker. They can guide you towards the right type of therapy or medication, or a combination of both.
• Explore different types of therapy: Therapy can be incredibly beneficial in managing emotional distress. Cognitive-behavioural therapy (CBT), for example, can help you identify negative thought patterns and behaviours and develop healthier coping strategies. Other therapeutic approaches, such as mindfulness-based therapies or acceptance and commitment therapy (ACT), can also be effective.
• Find the right therapist for you: It's important to find a therapist with whom you feel comfortable and who has experience treating the specific issues you're facing. Ask about their qualifications, training, and therapeutic approach. Ensure they are licensed and specialised in the area you need support with. You can also inquire about their typical treatment length and the expected outcomes.
• Prepare for your first appointment: Before your initial appointment, prepare a list of questions and concerns to address with your therapist. Be open and honest about your symptoms, thoughts, and feelings. It's essential to build a good therapeutic relationship, so trust and communication are key.
• Prioritise self-care: While seeking professional help, remember to prioritise self-care. Engage in activities that promote relaxation and stress reduction, such as deep breathing exercises, light exercise, spending time in nature, or connecting with loved ones. Adequate sleep, a healthy diet, and regular exercise can also help manage emotional distress.

Remember, seeking professional help is a sign of strength and self-care. You don't have to go through this alone, and with the right support, you can develop effective tools to manage emotional distress and improve your overall well-being.

Frequently asked questions