What is emotional stress examples

Learn about the common warning signs and risk factors for emotional distress that children, adults, and first responders often experience.

It is common to feel stress symptoms before or after a crisis. Natural and human-caused disasters can have a devastating impact on people’s lives because they sometimes cause physical injury, damage to property, or the loss of a home or place of employment. Anyone who sees or experiences this can be affected in some way. Most stress symptoms are temporary and will resolve on their own in a fairly short amount of time. However, for some people, particularly children and teens, these symptoms may last for weeks or even months and may influence their relationships with families and friends. Common warning signs of emotional distress include:

• Eating or sleeping too much or too little
• Pulling away from people and things
• Having low or no energy
• Having unexplained aches and pains, such as constant stomachaches or headaches
• Feeling helpless or hopeless
• Excessive smoking, drinking, or using drugs, including prescription medications
• Worrying a lot of the time; feeling guilty but not sure why
• Thinking of hurting or killing yourself or someone else
• Having difficulty readjusting to home or work life

For those who have lived through a natural or human-caused disaster, the anniversary of the event may renew feelings of fear, anxiety, and sadness. Certain sounds, such as sirens, can also trigger emotional distress. These and other environmental sensations can take people right back to the disaster, or cause them to fear that it’s about to happen again. These “trigger events” can happen at any time.

Warning Signs and Risk Factors for Children and Teens

Children are often the most vulnerable of those impacted during and after a disaster. According to the National Child Traumatic Stress Network, a growing body of research has established that children as young as infancy may be affected by events that threaten their safety or the safety of their parents or caregivers.

Disasters are unfamiliar events that are not easily understood by children, who can find them emotionally confusing and frightening. During the time of turmoil, they may be left with a person unfamiliar to them and provided with limited information. Some warning signs of distress in children ages 6 to 11 include:

• Withdrawing from playgroups and friends
• Competing more for the attention of parents and teachers
• Being unwilling to leave home
• Being less interested in schoolwork
• Becoming aggressive
• Having added conflict with peers or parents
• Having difficulty concentrating

For teens, the impact of disasters varies depending on how much of a disruption the disaster causes their family or community. Teens ages 12 to 18 are likely to have physical complaints when under stress or be less interested in schoolwork, chores, or other responsibilities.

Although some teens may compete vigorously for attention from parents and teachers after a disaster, they also may:

• Become withdrawn
• Resist authority
• Become disruptive or aggressive at home or in the classroom
• Experiment with high-risk behaviors such as underage drinking or prescription drug misuse and abuse

Children and teens most at risk for emotional distress include those who:

• Survived a previous disaster
• Experienced temporary living arrangements, loss of personal property, and parental unemployment in a disaster
• Lost a loved one or friend involved in a disaster

Most young people simply need additional time to experience their world as a secure place again and receive some emotional support to recover from their distress. The reactions of children and teens to a disaster are strongly influenced by how parents, relatives, teachers, and caregivers respond to the event. They often turn to these individuals for comfort and help. Teachers and other mentors play an especially important role after a disaster or other crisis by reinforcing normal routines to the extent possible, especially if new routines have to be established.

Access SAMHSA publications on helping youth cope with disaster-related emotional distress:

Learn about coping tips for dealing with natural and human-caused disasters.

Warning Signs and Risk Factors for Adults

Adults impacted by disaster are faced with the difficult challenge of balancing roles as first responders, survivors, and caregivers. They are often overwhelmed by the sheer magnitude of responsibility and immediate task of the crisis response and recovery at hand. They must also take the time to address their own physical and emotional needs as well as those of their family members and community.

Warnings signs of stress in adults may include:

• Crying spells or bursts of anger
• Difficulty eating
• Losing interest in daily activities
• Increasing physical distress symptoms such as headaches or stomach pains
• Fatigue
• Feeling guilty, helpless, or hopeless
• Avoiding family and friends

Adults most at risk of experiencing severe emotional stress and post-traumatic stress disorder include those with a history of:

• Exposure to other traumas, including severe accidents, abuse, assault, combat, or rescue work
• Chronic medical illness or psychological disorders
• Chronic poverty, homelessness, or discrimination
• Recent or subsequent major life stressors or emotional strain, such as single parenting

Adults most at risk for emotional stress include:

• Those who survived a previous disaster
• Those who lost a loved one or friend involved in a disaster
• Those who lack economic stability and/or knowledge of the English language
• Older adults that may lack mobility or independence

As with children and teens, adults also need time to get back into their normal routine. It is important that people try to accept whatever reactions they have related to the disaster. Take every day one-at-a-time and focus on taking care of your own disaster-related needs and those of your family.

Read SAMHSA’s Tips for Survivors of a Disaster or Other Traumatic Event: Managing Stress – 2007 for additional information. Learn about coping tips for dealing with natural and human-caused disasters.

Warning Signs and Risk Factors for First Responders and Recovery Workers

First responders and recovery workers include:

• Fire fighters, police officers, emergency medical technicians, 911 operators, and other fire, emergency, and medical personnel
• Military service men and women
• Clergy
• Staff and volunteers serving with disaster-relief organizations, including sheltering, animal rescue, food service, and crisis counseling

First responders and recovery workers are not only physically and emotionally tested during an emergency, but they also may have loved ones in the area for whom they are concerned. They also are often the last to seek help for work-related stress.

Warnings signs of stress in responders and recovery workers may include:

• Experiencing a rapid heart rate, palpitations, muscle tensions, headaches, and tremors
• Feeling fear or terror in life-threatening situations or perceived danger, as well as anger and frustration
• Being disoriented or confused, having difficulty solving problems, and making decisions
• Engaging in problematic or risky behaviors, such as taking unnecessary risks, failing to use personal protective equipment, or refusing to follow orders or leave the scene
• Becoming irritable or hostile in social situations, resorting to blaming, and failing to support teammates

First responders and recovery workers most at risk for emotional distress include those who have experienced:

• Prolonged separation from loved ones
• Life-threatening situations
• Previous deployments that caused disruptions in home or work life
• Trauma from having witnessed or been exposed in some way to difficult stories of survival or loss

For first responders, being prepared for the job and strengthening stress management skills before a disaster assignment is the best protection from stress. Responder stress can be diminished by practicing for the disaster role, developing a personal toolkit of stress management skills, and preparing themselves and loved ones for a disaster.

Get information in SAMHSA publications on helping first responders and recovery workers:

Learn about coping tips for dealing with natural and human-caused disasters.

Intimate Partner or Family Violence

Disasters can be extremely disruptive to individual families and community routines, leading to stress and inviting all types of violent behavior, including intimate partner violence or family violence. Women and girls can be particularly at risk. Following a disaster, resources for reporting violent crimes may be temporarily suspended or unavailable. For women and girls who have experienced intimate partner violence, sexual violence, or family violence, this can further heighten their sense of isolation and vulnerability.

Before, during, and after a disaster, what may seem like fighting between intimate partners or family members may actually be a symptom of a larger pattern of abuse. Further, during the response and recovery phase after a disaster, the risk for violence against women and girls becomes greater. These disaster survivors may become displaced from their homes and moved to shelters or temporary housing, where they encounter overcrowded, co-ed living conditions and a lack of security, among other things.

If you or someone you care about is or may be experiencing intimate partner, sexual, or family abuse or violence, call the Disaster Distress Helpline. Other resources are also available:

What is emotional stress?

Stress is a normal reaction to the pressures of everyday life. Worry, fear, anger, sadness and other emotions are also all normal emotional responses. They are all part of life. However, if the stress that underlies these emotions interferes with your ability to do the things you want or need to do, this stress has become unhealthy.

What are the warning signs and symptoms of emotional stress?

Symptoms of emotional stress can be both physical, mental and behavioral.

Physical symptoms include:

• Heaviness in your chest, increased heart rate or chest pain.
• Shoulder, neck or back pain; general body aches and pains.
• Headaches.
• Grinding your teeth or clenching your jaw.
• Shortness of breath.
• Dizziness.
• Feeling tired, anxious, depressed.
• Losing or gaining weight; changes in your eating habits.
• Sleeping more or less than usual.
• Gastrointestinal problems including upset stomach, diarrhea or constipation.
• Sexual difficulties.

Mental or behavioral symptoms include:

• Being more emotional than usual.
• Feeling overwhelmed or on edge.
• Trouble keeping track of things or remembering.
• Trouble making decisions, solving problems, concentrating, getting your work done.
• Using alcohol or drugs to relieve your emotional stress.

How can I better cope with emotional stress?

There are many techniques that can be tried to help you better manage your emotional stress. Try one or more of the following:

Take some time to relax: Take some time to care for yourself. Even if you can devote only five to 15 minutes a few times a day to relax, take a break from reality. What activity helps you relax? Some ideas include:

• Read a book.
• Download and listen to a “calm” app (sounds of nature, rain) on your computer or phone.
• Take a walk. Practice yoga.
• Listen to music, sing along to a song or dance to music.
• Enjoy a soothing bath.
• Sit in silence with your eyes closed.
• Light a scented candle.

Practice mindfulness: Mindfulness is learning how to focus your attention and become more aware. You can learn to feel the physical changes in your body that happen in response to your changing emotions. Understanding this mind-body connection is the first step in learning how to better manage your stress and how emotions affect your body. Mindfulness can also help you focus your mind on the immediate – what can I do to bring my mind and body to a place of calmness. If you can figure out what helps you feel more calm and relaxed in that moment, you know you’ve figured out one of your stress triggers and what works to manage it.

Distract your mind and focus on something else: Focus your mind on something other than what’s causing your stress. Do something fun. Watch a funny movie, play a game, engage in a favorite hobby (paint, draw, take pictures of nature, play with your pet). Volunteer for an activity to help others. Do something with people you enjoy.

Try journaling: Journaling is the practice of writing down your thoughts and feelings so you can understand them more clearly. It is a method that encour­ages you to slow down, pay attention, and think about what is going on in your life – and your feelings and reactions to these happenings. Since journaling can reveal your innermost thoughts, it can reveal your emotional stress triggers. You can identify and then replace negative thoughts and feelings with behaviors that are more positive. Journaling is a healthy and positive way to face your emotions. When you confront your emotions, healing or change can begin.

Practice meditation: Meditation is another way to actively redirect your thoughts. By choosing what you think about, such as positive thoughts or warm, comforting memories, you can manage your emotions and reduce your emotional stress.

When should I get help for my emotional stress?

If you have any of the symptoms of emotional stress and have tried one or more of the remedies discussed in this article and haven’t found relief, seek professional help. If you feel overwhelmed and can’t manage your emotions and stresses on your own, seek the help of a professional. Don’t stay “frozen” or feeling like you’re holding your breath waiting for your feelings to be over. If you are stuck in a rut and can’t get yourself out, seek professional help.

Counselors and mental health therapists are trained professionals who can find ways to help you cope, reduce the effects of emotional stress, help you feel better and become more functional in your day-to-day activities.

If you or a loved one have thoughts of suicide, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255). They are available 24 hours/day, seven days a week.

What else can I do to help myself better manage emotional stress?

In terms of your general health, which affects your ability to manage and cope with stress, you need to take care of yourself the best that you can.

• Get quality sleep. Aim for seven to nine hours of sleep each night. Relax before bedtime with a soothing bath, some reading time or warm cup of chamomile tea. Learn other ways to sleep better.
• Maintain a healthy diet, such as the Mediterranean diet.
• Exercise regularly.
• Connect with others. Keep in touch with people who can help support you, both practically and emotionally. Ask for help from family, friends or religious or community groups you are associated with.