A few years back, a disagreement at work left me feeling anxious. My boss and I clashed over a significant financial decision. They challenged my experience and working style. I found myself taking those words to heart, walking out of the office engulfed in anxiety. Those emotions lingered for weeks. Eventually, I sought help from a therapist. According to Dr. Kali Cyrus, a Washington, D.C. psychiatrist, I was experiencing distress. This occurs when negative emotions and physical symptoms like stress, fatigue, and anxiety persist, affecting your daily life. Cyrus describes it as “discomfort at extreme levels.”
Distress might originate from a conflict, a significant life disruption like job loss or a breakup, or high-pressure situations. Cyrus advises being mindful of your body and emotions to prevent distress. Stress exacerbates physical wear and tear on the body. Long-term stress can elevate blood pressure, hormone levels, and lead to chronic fatigue or immune disorders.
Is It Discomfort or Distress?
After a stressful event, take note of your body’s reactions. Do you feel discomfort? “When your body isn’t feeling right, it’s signaling something,” says Cyrus. Post-argument, my chest was tight, I had stomachaches, trouble sleeping, and constant alertness. Such symptoms signal discomfort, which might be managed with grounding techniques. But, prolonged symptoms can progress to distress. In those cases, the nervous system malfunctions, disrupting hormone balance and regulation.
Distress manifests as depression, chronic pain, or anxiety interfering with daily life. If experiencing these signs, consult a primary care doctor. They can conduct exams and blood tests to identify potential health issues. If symptoms aren’t physically based, discuss mental health interventions with your doctor.
Managing Distress
Thankfully, discomfort can be kept from evolving into distress. Cyrus shares techniques.
Change the Scene
If you find yourself overwhelmed, change your environment. “Go outside, call a friend, or take deep breaths,” suggests Cyrus. This interrupts stress hormone-induced chaos, helping regain clarity. After my office argument, a walk immersed in nature eased my mind.
Recount the Incident
Reflect on events to identify underlying causes of distress. Journal, talk with friends, family, or therapists. Revisiting details might shift your perspective.
Name Your Emotions
Label your emotions to understand them better. The feelings wheel tool can aid in this. Instead of vague labels, precise ones like “indifferent” offer insight. My therapist helped me see that feeling dismissed, not the argument itself, troubled me.
Identify Triggers
Assess what causes discomfort. If road rage bothers you, explore the reasons. Are time constraints or traffic the cause? Adjusting your routine might alleviate anger. Personally, I’ve learned to manage defensiveness when faced with feedback about experience by allowing myself space to process.
If you have suggestions, reach out via our voicemail at 202-216-9823, or email [email protected]. Listen to Life Kit on Apple Podcasts and Spotify, and sign up for our newsletter.
Leave a Reply