Distress

Stress is a natural response in the body that can be beneficial in some cases. It comes in two primary forms: eustress, which is positive stress, and distress, which is negative stress. Eustress can lead to personal growth and increased motivation, while distress is associated with overwhelming situations and adverse outcomes.

Eustress often arises from difficult, yet manageable circumstances. Examples may include starting a new job, getting married, or participating in competitive sports. A person who experiences eustress may be able to manage pressure while finding motivation and growing through their experiences.

Contrarily, distress is caused by excessive or prolonged stress, which might strain an individual's ability to cope. Common sources of distress include financial difficulties, relationship conflict, and health complications. Distress may lead to painful emotions, such as worry, sadness, or fear, which might interfere with everyday life.

Eustress or distress?

Below are a few differences between stress and distress:

• Eustress is considered positive and growth-oriented, while distress is negative and potentially harmful.
• Eustress can be challenging, yet feasible, while distress is often overwhelming and difficult to control.
• Eustress can lead to increased motivation, improved performance, and personal growth, whereas distress is associated with reduced functioning, negative emotions, and poor health outcomes.

Understanding the differences between eustress and distress can be valuable to better manage your reactions and responses to life's challenges. By doing so, you may foster a more balanced state of mind. For example, you might learn to find healthy ways to cope while experiencing distress and embrace motivation and reward while experiencing eustress. 

Numerous factors could lead to emotional distress. For example, profound life changes, such as job loss, divorce, or the death of a loved one, often cause distress. Financial difficulties, physical illness, and relationship problems may also lead to emotional distress. External factors like work stress, pressure from friends or society, and environmental circumstances may also be significantly distressful. 

In some cases, mental health disorders, including depression, anxiety, and post-traumatic stress disorder (PTSD),² are causes of distress. Individuals with a family history of these conditions may be more likely to experience distress. In addition, certain personality traits, like tending to worry or having low self-esteem, could make someone vulnerable to distress.

Stress may also influence emotional distress. Chronic stress can affect physical and mental health, potentially leading to high blood pressure, heart disease, obesity, and diabetes. A person who struggles to cope with stress effectively may experience increased emotional distress as a result.

In some cases, emotional distress is caused by short-term challenges or specific situations, such as an argument with a friend, a deadline, or an unexpected setback. When these distressing situations are resolved, the distress may diminish. However, it can be crucial for individuals to identify the underlying causes of their distress to prevent the distress from becoming a chronic challenge. 

Managing distress

Experiencing distress can be overwhelming, especially if it occurs frequently. However, there are ways to manage and cope with distress by using various techniques and lifestyle changes. Managing distress effectively could mean the difference between maintaining mental well-being and spiraling into negative thought patterns.

One approach to managing distress is practicing distress tolerance techniques. Distress tolerance refers to a person's ability to manage emotional distress and work through a distressing emotional incident without worsening the situation. Techniques to improve distress tolerance might include the following.

Mindfulness

Mindfulness³ is a distress technique that involves being fully present and engaged in the current moment. Mindfulness distress methods include observing thoughts, feelings, and sensations without judging them. It may decrease reactivity to distressing thoughts and emotions.

Acceptance

Accepting the reality of a distressing situation, even if it's painful or uncomfortable, does not mean agreeing with or liking it, but acknowledging it. Acceptance may prevent the emotional challenges or distress that can come from resistance and denial. Over time, it may reduce the emotional intensity of distressing situations.

Radical acceptance is a skill from dialectical behavior therapy (DBT) that may reduce distress. Below are the steps to practice this distress tolerance skill: 

1. Observe how you might be questioning or fighting your reality.
2. Remind yourself that your reality cannot be changed in this situation.
3. Try to note any causes for the reality. Acknowledge how many people do not control their emotions, but you can control how you proceed.
4. Practice acceptance with your mind, body, and spirit. Use positive self-talk to tell yourself you are willing to accept this situation, even if it is difficult.
5. List all the behaviors you'd partake in if you already accepted this situation. Act this way until you find it aligns with your reality.
6. Cope ahead by thinking of ways to accept the situation if it worsens.
7. Attend to your body sensations using mindfulness or meditation to connect with yourself.
8. Allow disappointment, sadness, grief, or anger to arise if they do. Note them and do not act on related urges. Give them the space to exist.
9. Acknowledge that life can be worth living, even when there is pain.
10. Create a pros and cons list if you are resisting acceptance further.

Self-soothing

Activities or behaviors that bring comfort, relaxation, and calmness may include sensory experiences like listening to music, taking a warm bath, or practicing deep breathing. These activities may balance the body and mind while reducing the immediate impact of distress.

Self-soothing is also a distress skill in DBT. You can practice the DBT self-soothing skill by partaking in a coping skill for each of your five senses. Below are examples to try to ease distress: 

• Sight: Look at an album of photos, wear a beautiful outfit, put on makeup you enjoy, watch a film or TV show, people watch, look outside your window, go to a beautiful natural area, read a book
• Scent: Light a candle or incense, smell a book, bake pleasant-smelling goods, cook an aromatic dinner with many spices, wash your clothes and smell them out of the dryer
• Sound: Listen to your favorite song, listen to a Spotify playlist, play white noise, listen to nature sounds
• Touch: Wear comfortable pajamas, change your bedsheets, wear slippers, pet your animals, hug someone you love, put on soothing lotion, partake in a facial routine, take a bath or shower with soaks
• Taste: Try a new dessert, order takeout, eat a healthy snack, practice mindfulness with taste, try a new food

Distraction

Intentionally directing your attention away from distressing thoughts or situations may be achieved with activities like reading, drawing, or engaging in physical exercise. Word finder, word of the day, and other apps that provide mental stimulation may also be helpful to some individuals experiencing distress. Distraction may provide a temporary break from distress, allowing emotions to subside and help an individual approach the distressing situation with a clearer mindset later on.

Pros and cons analysis

A pros and cons analysis may help you evaluate the advantages and disadvantages of tolerating or not tolerating distress. The distress analysis may help an individual think about how to respond to challenging or distressing situations with a more objective perspective. 

Grounding techniques

Grounding techniques may help individuals reconnect with the present moment, especially when overwhelmed or dissociated. The methods may include focusing on breathing, feeling the ground beneath the feet, or using the "5-4-3-2-1" sensory awareness technique. These distress tolerance techniques may provide a sense of stability during intense and distressing emotional moments.

In addition to distress tolerance techniques, seeking support from experts or loved ones may be beneficial in managing distress. Communicating your emotions, thoughts, and concerns with a therapist or trusted individuals may help you see the distressing situation differently and respond appropriately.

Healthy lifestyle changes like regular exercise, a balanced diet, and adequate sleep may also reduce distress. Managing distress is a continual process involving combining various techniques and building a support system. With these distress tolerance strategies, individuals may improve their emotional stability and develop a healthier mental state.