Coping with emotional stress, A step to step guide through the process.

Emotional stress involves the experience of negative affects, such as anxiety, in the context of a physiological stress response that includes cardiovascular and hormonal changes. Emotional stress commonly occurs when an individual perceives that he or she does not have adequate personal resources to meet situational demands effectively.

Effect of emotional stress


Early conceptions of stress characterized its physical properties, with a focus on the disruption of homeostasis in an organism. The stress concept subsequently evolved to include a greater emphasis on the influence of psychological factors on the stress process. The term “emotional stress” reflects the fact that the stress process in humans involves a substantial affective component.

Emotional stress includes both negative affect, such as anxiety and distress, as well as a cascade of physiological responses associated with it.

Symptoms of emotional stress

Coping with stress


The Anxiety and Depression Association of America (ADAA) defines depression as an illness in which an individual experiences a persistent and severe low mood.
Depression is more common in people with reportedly higher levels of stress.


Anxiety differs from depression. It’s characterized by feelings of overwhelming dread, rather than just feelings of sadness.

However, like depression, studies have suggested that stress may be linked to anxiety and anxiety disorders.


Irritability and anger can become common traits in people who are stressed.

A higher level of anger causes mental stress. And the possibility of a stress-related heart attack.

See Also: Simple ways to get rid of stress fast.

Mood swings

The many emotional effects of stress can leave you feeling like you’re experiencing mood swings.

With the many other emotional signs of stress, it’s easy to see just how big of influence stress can have on your overall mood.

Coping with stress

Coping with emotional stress

Fortunately, while you can’t always fix these situations overnight, you can lessen the emotional stress you feel, and the toll this stress takes on you.

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Here are some practices you can try to effectively cope with emotional stress.

Practice Mindfulness

When we feel emotional stress, it’s also often experienced as physical pain. You may feel a ‘heavy’ feeling in the chest, an unsettled feeling in the stomach, a dull headache.

It’s common to try to escape these feelings, but it can actually be helpful to go deeper into the experience and use mindfulness to really notice where these emotional responses are felt physically.

Practice Meditation

Meditation is very helpful for dealing with a variety of stressors, and emotional stress is definitely in the category of stressors that meditation helps with.
It allows you to take a break from rumination by actively redirecting your thoughts, and provides practice in choosing thoughts, which can help eliminate some emotional stress in the long term.

Read Also: Activities that reduces stress.

Block off Some Time

If you find that emotional stress and rumination creep into your awareness quite a bit, and distraction doesn’t work, try scheduling some time. An hour a day, perhaps—where you allow yourself to think about your situation fully and mull over solutions. concoct hypothetical possibilities, replay upsetting exchanges, or whatever you feel the emotional urge to do.

Distract Yourself

However, it’s also been discovered that distracting oneself from emotional pain with emotionally healthy alternatives. Activities like, a feel-good movie, fun activities with friends, or a satisfying mental challenge. All these can lessen emotional pain and help us feel better.

Talk to a Therapist

If you find your level of emotional stress interfering with your daily activities or threatening your well-being in other ways. So, you may consider seeing a therapist for help working through emotional issues.

However, the cause of your emotional stress, you can work toward it and feeling better in the process. Do this without losing the ‘messages’ that your emotions are bringing you.