A few years back, I faced a tough day at work. My boss and I disagreed on a major financial issue, and the situation worsened. Criticisms were aimed at my work style, and I was told I lacked experience. I took it personally and left the office feeling anxious. Those feelings lingered for weeks, leading me to consult a therapist.
Dr. Kali Cyrus, a psychiatrist in Washington, D.C., explains that what I experienced was distress. Distress involves prolonged negative emotions and physical symptoms, impacting daily life. Stress, fatigue, and anxiety are common features, described by Cyrus as ‘discomfort at extreme levels.’ Events like disagreements, job loss, or planning significant occasions can trigger it.
Cyrus suggests being attentive to the body and mind helps prevent discomfort from escalating into distress. Stress leads to bodily strain, raising the risk of high blood pressure, hormonal imbalance, chronic fatigue, depression, and immune issues.
Discomfort or Distress?
When a stressful event occurs, check how your body and mind respond. Discomfort manifests as physical symptoms like tightness in the chest or difficulty focusing. If these persist for a few days, distress may develop. Distress disrupts the nervous system and hormonal balance. It appears as depression or anxiety, impacting daily function.
If you notice persistent symptoms, see a doctor. A physical exam or blood tests can pinpoint health issues. If they’re unrelated to physical health, explore mental health treatments like therapy or medication.
Managing Distress
Prevention is possible. Cyrus recommends techniques to prevent feelings from growing into distress.
- Change the Scene: If feeling overwhelmed, change your surroundings. Go outside, take deep breaths, or call someone. This interrupts the stress response.
- Recount and Reflect: Review the stressful event and pinpoint causes. Discuss it or journal to gain perspective.
- Name Your Emotions: Use tools like the feelings wheel to identify emotions. This can clarify what truly bothers you.
- Identify Triggers: Recognize discomfort sources. For example, if road rage is an issue, analyze why it occurs and find ways to reduce it.
Personally, I’ve learned that feedback mentioning my inexperience triggers me. Now, when faced with such feedback, I breathe, pause, and request space before responding. This helps me manage my emotions better.
The audio of this piece was produced by Sylvie Douglis. Malaka Gharib edited the digital story. Visual editing was by Beck Harlan. Contact us at [email protected] or leave a voicemail at 202-216-9823. Life Kit is on Apple Podcasts and Spotify; join our newsletter for updates.