Too much emotional stress? Try these 10 coping strategies
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Navigate emotional stress with more ease by understanding the causes and signs. Then put our practical strategies into action to help you cope better.
If you’ve ever experienced the feeling of challenges pile up and your anxiety spiking then you’re well acquainted with emotional stress. Even though it can feel frustrating, or in some cases scary, the truth is that there are many ways to deal with emotional stress so that you can live a happy and fulfilled life even when dealing with tough times.
What is emotional stress?
The term emotional stress refers to the psychological strain that stems from difficulties in life. Emotional stress is the feeling we get as we process and react to stressors that we face in our day to day lives. These stressors might be daily hassles like traffic jams, workplace politics, or juggling hectic schedules. They can also be caused by major life events like a death in the family, divorce, or career changes can also trigger emotional stress.
Left unmanaged, emotional stress can take a toll on our relationships, productivity, and mental health. It can even contribute to increased risk for medical conditions such as heart disease, diabetes, or chronic pain.
The good news is that proven stress management techniques can help you stay grounded in the face of challenges. With the knowledge of self-care, you can keep emotional stress from overrunning your wellbeing.
The signs of emotional stress
Emotional stress manifests in various ways and can have both mental and physical symptoms. Recognizing these signs is the first step in addressing and managing stress effectively.
Physical signs of emotional stress:
Headaches: Persistent or recurring headaches might indicate underlying emotional stress. Tension headaches, in particular, are closely linked to stress and may become chronic if the cause of the stress is not addressed.
Shoulder, neck, or back pain: Muscle tension caused by stress can lead to discomfort in the shoulders, neck, or back. This physical symptom is a typical stress response and can be relieved with proper relaxation techniques.
Weight loss or weight gain: Emotional stress might lead to changes in eating habits, resulting in unexpected weight loss or gain. Some people may eat more as a comfort, while others may lose their appetite altogether.
💙 To promote relaxation and ease tension, try a guided meditation like Slow the Swirl in Your Mind with Jay Shetty.
Shortness of breath: Emotional stress might lead to anxiety, causing hyperventilation or shortness of breath. This feeling can be alarming and may require medical attention if it persists.
💙 Breathing deeply is one of the best ways to reduce anxiety and promote feelings of relaxation. Try Breathing into Relaxation to deepen the breath and calm the mind and body.
Feeling tired: Fatigue and constant tiredness, even after a good night's sleep, might be a sign of emotional stress. It can affect daily functioning and overall quality of life.
Sleeping more or less than usual: Emotional stress can disrupt sleep patterns, causing either insomnia or oversleeping. This change in sleep behavior might lead to other health issues if left unaddressed.
💙 If you find your sleep schedule to be out of whack, try one of our sleep-centric practices like, Unwind with Gratitude with Mel Mah.
Decreased interest in intimacy: Chronic stress might lead to a decrease in interest in intimacy, which can affect personal relationships and might be indicative of underlying emotional concerns.
Mental or behavioral signs of emotional stress:
Feeling overwhelmed: A continuous sense of being unable to cope with responsibilities or daily tasks might indicate emotional stress.
Memory and concentration difficulties: Stress affects cognitive functions, leading to memory retention and concentration difficulties.
Anxiety and depression: Emotional stress might lead to or exacerbate anxiety and depression.
Mood swings: Sudden and unexplained changes in mood, including irritability or emotional outbursts, might be a sign of underlying stress.
Trouble decision-making: Emotional stress might impair judgment and decision-making capabilities, making even trivial choices seem overwhelming.
Paying attention to warning signs and taking action helps manage stress before it escalates. Making lifestyle changes, practicing self-care, and seeking professional help if needed can improve wellbeing and prevent health issues.
Understanding the causes of emotional stress
Emotional stress doesn't arise in a vacuum. There are often underlying reasons for why you may feel stressed. While everyone’s relationship to stress is different, there are some ubiquitous reasons for stress.
Personal relationships
Emotional stress can be caused by many types of relationships. Conflicts, misunderstandings, or a lack of support from your family can create significant stress. Romantic relationships can also cause stress. Problems such as trust issues or communication breakdowns, can lead to emotional stress. Any kind of relationship that is emotionally abusive be it a partner or family member can create long-lasting stress and affect mental wellbeing.
(If you are in this situation, please seek help from a professional. We want you to be safe, including your emotional safety.)
Work-related pressures
If you work in a demanding work environment or have a job that requires long hours, high concentration, and physical labor this can be draining, leading to burnout. Within the work environment, interpersonal conflicts like struggles with colleagues or superiors can lead to a hostile work environment and emotional stress. The workplace can also be increasingly stressful if you’re experiencing fear of losing a job or a lack of career progression can be a continual source of stress.
Significant life changes
Major life milestones, even happy ones can create stress. This might include getting married, having children, or losing a loved one can lead to emotional upheaval. Moving to a new place, especially far from family and friends, can create feelings of isolation and anxiety. And any time we lose a loved one it can create intense emotional stress. Grieving the death of someone close can be an intensely emotional and stressful experience.
Unresolved emotional issues
Anyone who is experiencing past trauma, or unresolved traumas from the past, whether from childhood or later in life, can continue to cause stress if not addressed. The same is also true for past relationships that remain unresolved. Holding onto feelings from past failed relationships can create barriers to happiness and increase stress levels.
Mental health conditions such as depression and anxiety can exacerbate emotional stress, leading to a vicious cycle of mental strain. The same goes for suppressing your feelings. Not feeling your feelings can cause long-term stress.
Financial concerns
Debt and financial instability can cause intense emotional stress. Struggling with debt or living paycheck to paycheck can create a continuous state of worry and stress. Concerns about future financial security or preparing for sudden unforeseen expenses like medical emergencies or car repairs can cause ongoing stress.
Health concerns
Receiving a severe medical diagnosis can trigger immediate and long-term stress as individuals face treatment and lifestyle changes. Chronic illness can cause immense stress whether you’re the person living with the health challenge or not.
Health related stress can also be triggered by worrying about family members, especially if they are distant or aging.
Social and environmental factors
Living in an area where safety is a constant concern can lead to ongoing fear and stress. This can also occur if you’re living in an area where there are turbulent political times, or societal prejudices against you or those you love.
By the same token, lack of social interaction and support can lead to feelings of loneliness and depression. So it’s best to live in an environment where we feel safe and supported.
8 coping strategies for emotional stress
If you find yourself feeling stressed and overwhelmed, there are plenty of healthy ways to cope when emotional stress strikes. Here are some of our favorites.
1. Make self-care a priority
Tend to your body through regular exercise, good nutrition, and adequate sleep.
Do activities that nourish your spirit - hobbies, socializing, nature walks.
Connect with your spiritual side through meditation, prayer, or reflection.
2. Come back to the present moment
Try mindfulness meditation to reduce anxiety and be more present in your life.
Observe your thoughts without judgment to help you detach from stressors.
Reframe stress to change your relationship with it.
💙 Try a morning meditation like Jay’s Mindful Morning with Jay Shetty.
3. Shift focus outward
Pursue hobbies or creative outlets for a joyful distraction.
Volunteer to help others - this provides meaning and purpose beyond your own worries.
Spend time outdoors appreciating nature's therapeutic benefits.
4. Journal to process emotions
Writing down feelings can provide a safe outlet for expression and reflection.
Tracking patterns in your journal provides insights into triggers and sparks self-awareness.
Set goals to maintain motivation, accomplish milestones, and boost your mood.
5. Explore mind-body practices
Follow guided meditation, try yoga flows, repeat calming phrases - find what resonates.
Breathe consciously and deeply to calm the mind and body when stressed.
These tools unite mind and body to cultivate clarity and calm.
💙 Try Walk Away Stress with Dr. Eric López Ph.D.
6. Surround yourself with soothing sounds
Play relaxing or uplifting music to enhance your mood.
Listen to nature sounds or try other types of soundscapes.
Find what auditory environment reduces your tension.
💙 Try putting on a beautiful soundscape during the more hectic times of your day.
7. Optimize sleep habits
Stick to a consistent sleep schedule that enables 7-9 hours nightly.
A comfy, quiet, and dark bedroom can ensure quality rest.
Limiting caffeine, electronic devices, and stress-inducing activities before bed can lead to more peaceful sleep.
8. Emphasize what's important
Build a network of supportive friends, family, or support groups to lean on during stressful periods.
Focusing on your values and what truly matters can guide you toward tranquility.
Soothe emotional stress with Calm
Finding inner balance isn't just about eliminating stress; it's about creating a lifestyle that supports mental, emotional, and physical wellbeing. Experiment to find the right stress relief mix. Be patient and compassionate with yourself along the way.
Calm can be a valuable companion on this journey. Its resources, such as guided meditations, Sleep Stories, and calming music, are designed to support stress reduction and promote tranquility.
Emotional stress FAQs
Q: What are 5 signs of emotional stress?
Red flags of emotional stress include:
Physical signs like unexpected weight loss or gain.
Cognitive signs like memory and concentration difficulties.
Emotional signs like increased anxiety and depression.
Behavioral signs like drastic mood swings.
Relationship signs like difficulty making decisions, which may affect personal or professional relationships.
Q: What can cause emotional stress?
Emotional stress can arise from various sources, including:
Personal relationships - Conflicts with family, friends, or romantic partners.
Work-related pressures - Job demands, workplace politics, or job insecurity.
Significant life changes - Moving, divorce, losing a loved one.
Unresolved emotional issues - Past traumas, unresolved grief, or underlying mental health disorders.
Q: What are three emotional stress examples?
Some real-world examples of emotional stress include:
A person feels overwhelmed due to high job demands, leading to anxiety and sleep disturbances.
Emotional stress following a significant life event, such as a breakup, manifests in depression and social withdrawal.
Chronic stress from financial difficulties causes physical symptoms like headaches and digestive issues.
Q. Is emotional stress anxiety?
Emotional stress and anxiety are related but not synonymous. Emotional stress refers to the strain or tension that can arise from various life circumstances and internal emotional states. Anxiety, on the other hand, is a specific emotional response characterized by feelings of worry, nervousness, or unease. Anxiety can be a symptom or manifestation of emotional stress, but not all emotional stress leads to anxiety.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
