Managing Distress: Insights and Techniques

Photo Illustration by Becky Harlan/NPR

A few years ago, I had a particularly trying day at work. I found myself in a disagreement with my boss over a significant financial decision. The discussion quickly escalated, leading to criticisms of my work style and supposed lack of experience. These comments were hard not to take personally. Leaving the office that day, I felt overwhelmed with anxiety and panic.

This emotional turmoil lingered for weeks, during which I eventually sought professional help. Dr. Kali Cyrus, a psychiatrist based in Washington, D.C., explained that I was dealing with distress. Distress occurs when negative emotions and physical symptoms such as stress, fatigue, and anxiety become persistent enough to impact daily life. Cyrus describes it as experiencing extreme levels of discomfort.

There are multiple triggers for distress. It might arise from conflicts, significant life changes like job loss or a breakup, or stress from planning major events. Cyrus suggests that by tuning into your body’s signals and accepting discomfort, you can prevent escalating to distress.

Stress increases the burden on our bodies, accelerating wear and tear.

Long-term stress can lead to health issues such as high blood pressure and chronic conditions like fatigue and depression. Cyrus advises that recognizing the signs of discomfort early can prevent progression into more severe distress.

Recognizing and Responding to Discomfort and Distress

When a stressful event occurs, pay attention to your body’s and mind’s reactions. After my workplace conflict, I noticed physical symptoms like chest tightness and difficulty sleeping. These signs indicated discomfort, manageable with basic grounding techniques. However, if these symptoms persist beyond a few days, they can become distress.

Cyrus warns that when distress sets in, it disrupts your nervous system, affecting hormone regulation. This state can manifest as depression or chronic pain, impacting daily activities. She recommends consulting a doctor if these symptoms interfere with work or social life. A thorough medical exam can rule out physical health issues and guide appropriate mental health interventions, including therapy or medication.

Strategies to Manage Distress

Thankfully, strategies exist to prevent discomfort from advancing to distress. Dr. Cyrus shares several methods:

• Change the Scene: If overwhelmed by anxiety or inability to focus, shift your environment. Simple actions like going outside or taking deep breaths can interrupt stressful feelings, helping you regain clarity.
• Recount the Event: Review your situation to identify distress sources. Sharing the narrative with someone else or journaling can provide perspective and reduce stress.
• Name Your Emotions: Use tools like a feelings wheel to articulate emotions clearly. During therapy, I identified that feeling dismissed affected me more than the actual argument with my boss.
• Identify Your Triggers: Reflect on what causes discomfort. Recognizing triggers helps manage reactions. For instance, addressing feedback that touches on your experience level can help mitigate defensive and angry responses.

By employing these techniques, you may maintain control over your feelings and actions.

Photo Illustration by Becky Harlan/NPR

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