Emotional distress can be debilitating. The following coping strategies can help you deal with heartbreak in a healthy and productive way.
Stress is a natural part of life. Sometimes it can even be a useful force for motivation. But anguish is not exactly the same as stress.
Distress causes many of the same symptoms as anxiety Y depression. It can cause insomnia, worry and lack of concentration. But it is possible to find healthy ways to cope and manage distress.
It can take time to identify distress and develop practical management tools. So try to be patient with yourself and keep an open mind about what might work for you.
Stress it is a short-term experience that usually ends when the stressful event or situation passes. Unlike stress, distress does not go away when the triggering event is over. It is a prolonged period of emotional or psychological anxiety, difficulty or worry.
Distress often results from a stressful situation combined with a pattern or way of thinking that prolongs feelings of stress.
A 2016 study found that people who experienced extreme psychological distress reported feeling inferior to others.
Distress symptoms may include:
- have little or no energy
- sleep disorders
- unexplained aches and pains
- feelings of helplessness or despair
- difficulty in your home or work life
- excessive use of alcohol, cigarettes, or drugs
- guilt feelings without a clear cause
- excessive worry
- self isolation
Researchers from the 2016 study noted that the body appears to act as a warning system. Many strategies for managing distress can help you get in tune with your body and how you feel.
However, heartbreak is not always inevitable.
A 2017 systematic review suggests that having higher self-esteem and a lower tendency toward perfectionism may make you less likely to experience distress in the face of perceived failure. By building resilience and self-confidence, you can be better equipped to deal with heartbreak.
Try to be patient with yourself. You they can limit distress, but it can take time. Sometimes it can take months or years to develop successful coping skills. Some healthy coping mechanisms will be easy to add to your daily routine. Others will take time to learn.
1. Identification of causes and triggers
Changes in your personal and professional relationships, employment, or financial stability can often cause feelings of distress. Distress can also occur when you feel a lack of control about your circumstances.
Learning to recognize the physical symptoms of distress, such as stomachaches or insomnia, can help. Consider using a daily to write down the events of the previous day and look for patterns that connect your feelings to important events or conversations.
2. Deep breath
Deep breathing floods your body with oxygen and can help reduce physical tension, according to one 2016 study.
You may find it helpful to incorporate deep breathing into your routine.
A deep breathing exercise might involve:
- take slow, deep breaths while counting to five
- feeling your stomach expand outward when you inhale
- slowly releasing the breath counting to five
- allowing your stomach to return toward your spine
- repeating until you feel calmer
3. Progressive muscle relaxation
Progressive muscle relaxation consists of progressively and consciously contracting and relaxing the muscles of the body.
A 2015 study which involved 101 participants found that regular practice helped reduce cortisol levels. Cortisol is a powerful stress hormone.
If you need a little more guidance before starting your first session, consider searching YouTube for videos that guide you through the process.
4. Mindfulness meditation
mindfulness meditation it involves focusing your thoughts on the present and meditation. Meditation uses deep breathing and gentle guidance to focus your thoughts.
A 2016 review found that mindfulness meditation helped students better deal with college-related stress.
Other review of studies of the same year found that mindfulness meditation improved symptoms of depression and quality of life in people with chronic pain.
It takes some practice to use mindfulness meditation successfully. You can find apps like Head space either Calm helpful in guiding you through a meditation session.
5. Regular exercise
physical activity is good for your mental and physical health. But you don’t have to run a marathon to handle heartbreak.
A study 2020 that involved adolescents with depressive symptoms found that even light physical activity can improve depressive symptoms.
To limit stress in your daily life, consider adding a daily walk, a 10- to 15-minute yoga session, gardening, or other short, simple forms of physical activity to your routine.
Many people experience heartbreak, so you are not alone. If you experience distress that interferes with your daily activities, talk to a mental health professional it could be a good idea. They can help him develop coping skills and work through the causes of his distress.
If you’re not sure where to find a counselor or therapist, try contacting your insurance provider for a list of accepted professionals within their network.
Many national organizations are also dedicated to helping people find access to mental health care, including:
Distress is the result of ongoing stress. Its symptoms are similar to some common mental health disorders, such as anxiety and depression.
By identifying the causes and triggers of distress, you can develop and incorporate effective coping strategies into your daily routine. Healthy coping skills can include daily meditation and regular exercise.
And if the amount of distress you’re experiencing seems too much to handle, you might also consider seeing a mental health professional.
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