What is “emotional distress”?

Have you ever had the feeling of being “stressed out”?

Of course you have! It would be hard not to living in the 21st century. But there’s an even worse feeling that many — many! — people have reported experiencing over the past year, and that’s a feeling of being “emotionally overwhelmed.”

It’s kind of like the story about a man who, while browsing in a Christian bookstore, discovered a shelf of “reduced price” merchandise. Among the items was a little figurine of a man and woman, their heads lovingly tilted toward one another. “Happy 10th Anniversary,” read the inscription. It appeared to be in perfect condition, yet its tag indicated “damaged.” Examining it more closely, the man found another tag underneath and chuckled — “Wife is coming unglued.”

That feeling of coming “unglued” is better known as “emotional distress,” a very real mental health issue that millions of people have wrestled with more often as they made their way through the impact of a global pandemic and other real and significant disruptions to a “normal” or more peaceful life.

So, let’s get a little better understanding of emotional distress.

First, what is it?

To experience emotional distress is to experience a state of emotional anguish or emotional suffering, sometimes to the point of disrupting your ability to perform regular tasks of daily living. The person experiences such intense emotions that it can be unusually challenging to think and act rationally. Emotional distress usually is temporary but can persist and develop into a mental health disorder.

The causes of emotional distress vary widely and often involve a combination of factors, such as:

• • Since our thoughts create our emotions, it’s not uncommon for some people to develop a persistent pattern of irrational thinking that then generates a wave of corresponding negative emotions that can be so large it feels overwhelming.
  • “Emotional reasoning” is a common cognitive distortion wherein a person interprets their situation through their feelings rather than through rational thinking. Doing this can lead to emotional distress.
  • A traumatic experience or event can quickly result in emotional distress.
  • Experiencing multiple smaller stressors in a row can lead to emotional distress. For example, you may start your day running late, be stuck in heavy commute traffic, get in trouble with your boss for being late, lose a client at work, and then come home and have relational trouble with your spouse. Then, you might spill something on your shirt, and that simple act is “the final straw,” one stressor too many and you suddenly feel emotionally overwhelmed.
  • Other inciting factors can be things like persistent relational problems, personal financial crisis or persistent financial troubles, persistent health issues, concerns about job security or job performance, working excessive hours, lack of adequate sleep, increasing responsibility or too many responsibilities, facing major life changes, the loss of a loved one, etc.

According to the U.S. Department of Health and Human Services, common signs of emotional distress include:

• • Eating or sleeping too much or too little.
  • Pulling away from people and things.
  • Having low or no energy.
  • Having unexplained aches and pains, such as constant stomachaches or headaches.
  • Feeling helpless or hopeless.
  • Excessive smoking, drinking, or using drugs, including prescription medications.
  • Worrying a lot of the time; feeling guilty but not sure why.
  • Thinking of hurting or killing yourself or someone else.
  • Having difficulty readjusting to home or work life.

Additional symptoms can include:

• • Difficulty carrying out daily tasks of living.
  • Experiencing difficulty thinking or remembering.
  • Changes in appetite.
  • Experiencing unusual anger or irritability.
  • Experiencing fatigue.

So what can you do about emotional distress?

Simple actions like praying or talking to a family member or trusted friend may be enough to help you overcome very short-term emotional distress. But for anyone experiencing emotional distress that persists, I strongly recommend they see a counselor who is skilled in Cognitive-Behavioral Therapy (CBT). CBT is a standard method of identifying and addressing sources of emotional distress; using CBT techniques are usually very effective at overcoming emotional distress. Key to treating emotional distress is learning to consistently think rationally, defeating “automatic negative thoughts” from your self-talk, and eliminating any acts of negative rumination.

In addition to counseling, other actions that can be helpful in treating emotional distress include:

• • Developing a sharper sense of self-awareness and learning to live “in the moment.”
  • Practicing mindfulness.
  • Deep-breathing exercises.
  • Progressive muscle relaxation exercises.
  • Physical activity and physical exercise.
  • Biofeedback.
  • Meditation.

Emotional distress is a terrible thing to experience! Fortunately, treatment is usually very effective so don’t extend your suffering by withdrawing or not getting help. Don’t hesitate to connect with a competent Christian counselor if you’re feeling a little overwhelmed. You don’t want to become “unglued.”

Scotty