Stress, defined as emotional tension or mental strain, is all too common of a feeling for many of us.
According to the American Psychological Association (APA), the average stress level of adults in the United States in 2015 was 5.1 on a scale of 1 to 10.
Too much stress can produce both physical and emotional symptoms.
Let’s look at some of the emotional signs of stress and what you can do to reduce and manage them.W
The Anxiety and Depression Association of America (ADAA) defines diagnosed depression as an illness in which an individual experiences a persistent and severe low mood.
Researchers have found connections between high levels of stress and the onset of depression.
A 2020 animal study also suggested these connections, in addition to a protein in the brain that is important for the functions of both serotonin and for the release of stress hormones. This could have important implications for new treatments for depression.
Another 2015 observational study examined stress levels of the working age population, measuring participants’ overall stress levels and symptoms. Depression was more common in people who reported higher levels of stress.
Treatment
- Reach out to a mental health professional.
- Both psychotherapy and medication can be effective treatments.
- Support groups, mindfulness techniques, and exercise may also help.
2. Anxiety
Anxiety differs from depression in that it’s characterized by feelings of overwhelming dread or fear.
However, like depression, studies have suggested that stress may be linked to anxiety and anxiety disorders.
In one 2015 study, researchers investigated the effects of stress levels at home and work on anxiety and depression levels. They found that people who experienced high levels of work stress were more likely to have more symptoms of anxiety and depression.
Treatment
- Reach out to a mental health professional.
- Treatment options include psychotherapy and medication.
- Alternative and complementary treatments are also available.
3. Irritability
Irritability and anger can become common traits in people who are stressed.
In one older 2014 study, higher levels of anger were associated with both mental stress and the possibility of a stress-related heart attack.
Another study investigated the relationship between anger, depression, and stress levels in caretakers. The researchers found an association between care-related chronic stress and anger levels.
Treatment
- A variety of strategies can help keep anger levels under control. Relaxation techniques, problem solving, and communication are all great methods for helping to curb anger.
- Anger management techniques can help to reduce the stress in situations that’d normally leave you frustrated, tense, or angry.
4. Low sex drive
In some people, too much stress can have a negative impact on sex drive and the desire to be intimate.
A study published in 2014 found that chronic stress levels had a negative impact on sexual arousal. The research suggested that both high levels of cortisol and a higher chance of being distracted led to lower levels of arousal.
Much of the research surrounding stress and low libido involves women, but it can certainly affect others, too. One animal study showed that social stress during adolescence affected the sexual appetite of male hamsters during adulthood.
Treatment
- Reducing stress can help to restore your sex drive and improve libido.
- Self-care, relaxation techniques, and exercise are a few ways to raise self-confidence.
- Improving communication with a sexual partner may improve intimacy and restore positive feelings towards sex.
5. Memory and concentration problems
If you find yourself having trouble with concentration and memory, stress may be a part of the problem.
A 2015 animal study found that adolescent rats exposed to acute stress experienced more memory performance issues than their non-stressed counterparts.
Another 2014 review investigated the stress-response pathways in the brain and their effect on long-term memory. Researchers found that certain hormones following a stressful or traumatic event can have the ability to impair memory.
Treatment
- Various lifestyle changes may help improve memory.
- Maintaining a balanced diet and keeping your body and mind active can keep you focused.
- Avoiding activities like drinking and smoking can help keep your brain healthy.
6. Compulsive behavior
There has long been a link between stress and compulsive behaviors.
One paper expanded on the idea that stress-related changes in the brain may play a role in the development of addiction. According to the researchers, chronic stress can change the physical nature of the brain to promote habit- and addiction-forming behaviors.
Another 2018 study found more associations between stress response and addictive disorders as well as other health consequences.
Treatment
- Healthy lifestyle habits can help to reduce compulsive behavior. For more serious compulsive behaviors, professional help may be necessary.
- If you’re concerned about substance use, the National Institute on Drug Abuse has resources for starting on the road to recovery. These include lifestyle recommendations to help manage stress.
7. Changes in mood
The many emotional effects of stress can leave you feeling like you’re experiencing abrupt changes in mood.
One study from 2014 examined the role of various types of stress tests on physiology, mood, and cognition. The research showed that both social and physical stressors can have a big impact on emotional well-being and mood.
With the many emotional signs of stress, it’s easy to see the influence stress can have on your overall mood.
Treatment
There are many ways to improve your mood, such as:
- reducing stress
- enjoying nature
- celebrating with friends
- using mindfulness techniques
For more serious changes in mood that don’t seem to go away, reach out to a mental health professional for help.
Ways to manage and reduce your stress
Reducing the emotional symptoms of stress starts with reducing the sources of stress in your life.
The American Institute of Stress explains that while there are a variety of stress-reducing techniques, finding ones that work for you is important.
- Physical activities such as running, jogging, and aerobics are a great way to physically relieve stress and tension.
- Relaxing physical activities such as yoga or tai chi can help to work your body while relaxing your mind. Try these yoga poses to relieve stress.
- Mindfulness techniques such as meditation can strengthen your emotional responses to stress.
- Reducing stress in different areas of your life, when possible, can help to lessen your exposure to chronic stressors.
- Mobile apps may calm your mind and offer guided conversations to help you manage stress and anxiety.
What’s the outlook?
Finding the stress-reducing techniques that work for you is an important step in decreasing emotional symptoms of stress.
Over time, you may find that your resolve against stress becomes stronger and that your symptoms improve.
However, if you find that you’re having trouble managing the emotional aspects of everyday or chronic stress, it may be best to reach out to a mental health professional.
Keep in mind that stress can also affect your physical health. It’s important to get help to stay in your best shape, emotionally and physically.
Online therapy options
Read our review of the best online therapy options to find the right fit for you.
The Link Between Anger and Stress
Buck Black offers psychotherapy for anger issues through his practice in the Lafayette Indiana area (www.BuckBlack.com) via phone, email, and office visits. He …Read More
Have you ever looked at the role stress has in anger? Many people say that stress is more prevalent today than 20 years ago. Likewise, others say there is more anger (road rage, workplace violence, and so on). Stress can certainly create a variety of problems. If you are prone to anger, then stress will likely increase your angry behaviors.
Stress is healthy when controlled. Healthy stress (Eustress) is what gets us out of bed in the morning and makes us pay attention to the details throughout our day. This type of stress does not cause anger or irritability. For those who do not have enough stress in their lives, they are often referred to as “lazy” or “unmotivated.”
Distress, on the other hand, is a type of stress that causes many people to be irritable and sometimes downright angry. This happens when the stress is too much and is no longer a motivator. You can think of this as when there is a combination of stressors and things just keep piling up. One day, the person does not know how to handle this anymore and there is an anger outburst.
What feeling is behind stress? I have asked the same question about anger in a previous article. When you are feeling either stressed or angry, there is some other feeling that is fueling this. Often, it is being overwhelmed, feeling disrespected, helpless, fearful and so on. It is very important to look at the feelings behind the stress to better understand why you are having this reaction. Once this insight is gained, then steps may be taken to relax and feel much better.
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Once you have identified the feelings and thoughts associated with your stress, take a look at your environment. Do you live in a chaotic home environment or perhaps a have a work environment that is adding your stress? When you identify your environmental stressors, take some time to identify ways to limit these stresses in addition to changing the ways you are thinking.
Substances that often increase stress and anger:
- Sugar
- Caffeine
- Excess food
- Nicotine
- Stress and Anger reducers:
- Exercise
- Hobbies
- Learning communication skills
- Journaling
- Engaging in social activities
- Deep breathing, yoga, Qigong
Here are a few of quick quips for managing stress:
If you allow others to make you stressed, you are allowing them to control you. Do you really want others pulling your strings?
Look at stress as a test. Do you want to fail that test by getting stressed out?
The only person responsible for your stress is you.
Stress is energy. Are you going to use this energy for something productive or destructive?
Will it matter tomorrow? Next week? Next Month?
Keep Reading By Author Buck Black, LCSW
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