If you are experiencing emotional distress, it is important to know that there are ways through which you can care for yourself and improve your emotional state.
Many people experience some level of emotional difficulty and mental strain during challenging periods.
Exposure to distressing images, ongoing worries about loved ones, and a general sense of uncertainty can affect mood and threaten emotional resilience.
What are the symptoms of emotional distress?
There are several symptoms of emotional difficulty and mental distress.
Different people may experience them in different ways and intensities, depending on their personal emotional structure and the reality they are facing.
Difficulty concentrating and trouble performing cognitive tasks.
Feelings of shame and guilt, anxiety, anger, and sadness.
Negative thoughts, a sense of hopelessness, and despair.
Sleep difficulties or sleeping more than usual.
Changes in eating habits.
Withdrawal and lack of interest.
Increased fatigue.
Restlessness and a feeling of helplessness.
Unfamiliar physical pain.
Why is it important to practice compassion toward ourselves and others?
One of the most important things during periods of emotional difficulty is to practice compassion toward yourself and toward others, and to avoid self criticism as much as possible, as it only increases emotional distress.
Each person responds differently to situations that are far from normal, and every response is legitimate.
There is no right or wrong when it comes to human reactions to crisis and uncertainty.
Accept yourself and try to be empathetic toward different reactions shown by people around you. Some withdraw and reduce communication, others move forward into action or helping roles.
Some want to sleep as much as possible, while others struggle to sleep or eat.
Every emotional and behavioral response is natural and acceptable.
Ways to cope with emotional distress
If you are experiencing emotional distress, it is important to know that there are ways to help yourself and improve your emotional well being.
Limit screen time.
This refers to your own screen time.
Constant exposure to news and updates can increase stress and emotional strain.
Staying informed is important, but it is also necessary to live daily life and avoid remaining in a passive viewing mode.
Find ways to stay active.
Any type of activity can help. Working from home, participating in helpful initiatives, or engaging in creative activities.
Anything that distances you from constant updates and provides a sense of meaning and control can be helpful.
Maintain a regular daily routine.
Intense external events and disruptions to regular routines such as work or study can lead to chaotic daily schedules that increase distress.
Try to sleep at night, stay awake during the day, eat regularly, and include physical movement.
Even household chores can count as physical activity.
Practice calming techniques.
There are many ways to help the body and mind relax, including meditation, mindful breathing, and guided imagery.
For those who are not used to such techniques, here is a short and simple exercise for reducing tension and self calming.
Take a deep breath, hold the air briefly, and release slowly.
Repeat this three to four times.
Clench your hands into fists and then release them consciously.
Repeat three to four times.
Try to observe your surroundings and name familiar objects you see.
The goal is to help yourself feel grounded and stable.
Talk to friends and family.
Close circles can provide significant emotional support, even when they are dealing with their own difficulties.
Try to find appropriate moments to share your inner feelings with people you trust.
When should you seek professional help?
If emotional difficulty causes significant distress, if you feel unable to cope, or if you are concerned about your ability to function in daily life, it is important not to remain alone with these feelings and to seek professional support.