Suzana Sjenicics 
Emotional stress is a normal response to everyday problems and challenges that people are facing. These challenges could stem from various areas of one’s life, including marital, academic, work, social, familial, peer relationships, and many others that are subjective to each individual. However, symptoms could be equally distressing regardless of the severity of a problem that one is facing, and solely depending on the situation and the person’s ability to cope with stress and tolerance to it.
Symptoms of emotional stress could be both physical and psychological. They could be so severe, that they become debilitating to one’s daily functioning. In addition, they could impact one’s behaviours negatively, and cause people to develop unhealthy coping tools, such as addiction to substances for instance, all in order to cope and overcome that distress. Because of that, it is important to recognize that we are stressed, to understand the root cause of our stress, and to identify coping tools that could be helpful to us.
The following are some of the physical and psychological symptoms that could help you identify whether you have been stressed, as well as a few simple techniques that you can practice daily and on your own, to cope with your symptoms in a healthy manner:
Physical Symptoms of Emotional Stress:
- Tense muscles
- Headaches/migraines
- Body aches
- Constipation, diarrhea, upset stomach
- Racing heart
- Increased blood pressure
- Shallow breathing
- Chest pain/tightness or tingling
- Grinding teeth
- Sleep disturbance – difficulty falling or staying asleep, nightmares
- Excessive tiredness
- Frequent illness
- Weakness, fatigue
- Changes in eating habits
- Sexual difficulties
Psychological Symptoms:
- Excessive worry
- Poor concentration/focus
- “Brain fog,” forgetfulness
- Feeling overwhelmed or irritable
- Trouble completing tasks
- Losing interest in otherwise pleasurable activities
- Feeling “moody,” being more tearful than usual, feeling emotional
What Can You Do About Emotional Stress?
- Relaxation techniques: meditation, progressive muscle relaxation, breathing techniques
- Journaling, writing poetry, short stories
- Arts and crafts, listening to music, playing an instrument
- Pampering: getting a massage, going to a hair salon, taking a long shower
- Physical activity: walking, yoga, working out, running, martial arts
- Hobbies: reading, drawing, knitting, having a coffee with a friend
- Seeking professional treatment – speaking with a psychotherapist
Whatever coping technique you choose, you won’t be wrong. Match it to your personal
interests, find what works best for your current physical and emotional state, and don’t feel
obligated to be consistent with one if your preferences change. Listen to your body, your needs,
and explore what might be a good fit!
Suzana Sjenicic is the author of Anxiety Free, a book which shares how to deal with the everyday anxieties of life. As 2024 begins, many of us will be dealing with new issues in life. Learn from the expert psychotherapist in the United States the best ways of coping with emotional stress!
