Managing Distress and Discomfort Effectively

Several years ago, a difficult day at work overwhelmed me. My boss disagreed with me on a significant financial decision, leading to a heated exchange. My working style was criticized, and it was suggested that I lacked the experience needed for such decisions. I internalized the comments and left the office feeling anxious and panicked. The emotions lingered for weeks. Eventually, I turned to a therapist for support. Dr. Kali Cyrus, a psychiatrist in Washington, D.C., explained that I was experiencing distress. This occurs when negative emotions, stress, fatigue, and anxiety persist over extended periods, impacting daily life. Cyrus describes it as “discomfort at extreme levels.” Stressful events, such as conflicts, life disruptions like job loss or breakups, or high-pressure situations, can lead to distress. To prevent discomfort from escalating into distress, Cyrus suggests paying attention to bodily and mental signals.

The Impacts of Stress
Research indicates that prolonged stress can cause high blood pressure, elevated hormone levels, and chronic health conditions, including fatigue and depression. Distress can manifest in symptoms like depression, chronic pain, or anxiety, affecting one’s ability to work or socialize. If these symptoms arise, seeing a primary care doctor for a physical exam and discussing potential mental health interventions are recommended.

Identifying Discomfort and Distress
If triggered by a stressful incident, observe your bodily and mental reactions. Feeling uncomfortable signals your body communicating something, says Cyrus. For example, after my work conflict, I experienced tightness in my chest, stomach pain, insomnia, and an inability to focus. These are discomfort signs, manageable through grounding techniques. However, distress arises if symptoms persist longer than a few days. In such cases, the nervous system becomes dysregulated, impacting hormone balance and bodily regulation.

“Distress can appear as depression, chronic pain, or anxiety, hindering work and social interactions,” Cyrus explains.

It’s crucial to address these symptoms with professional help, potentially requiring therapy or psychiatric medication.

Strategies to Prevent Distress
Cyrus offers practical ways to keep discomfort from escalating:

• Change the Scene: If anxiety or difficulty concentrating occurs, changing your environment helps. Stepping outside, calling a friend, or taking deep breaths can disrupt stress hormones’ effects. I unknowingly applied this after my work conflict by going for a long walk, focusing on nature, which distracted me from my thoughts.
• Recount the Situation: Analyzing your experience to create a narrative aids in identifying distress sources. Discussing with friends, family, or through journaling helps uncover overlooked details.
• Name Your Emotions: While recounting events, specify your emotions using tools like the feelings wheel, which deepens emotional understanding. Consulting a therapist after my work incident helped me recognize feelings of being undermined, offering a new perspective.
• Identify Triggers: Understand discomfort sources. For instance, examining road rage causes and finding solutions like leaving early for work or negotiating remote work helps. Personally, feedback about my experience level triggers defensiveness and anger. Now, I take deep breaths and request time to process feedback, regaining emotional control.

This article’s audio portion is produced by Sylvie Douglis, edited by Malaka Gharib, and visually edited by Becky Harlan. Contact us with feedback via voicemail at 202-216-9823 or email [email protected]. Access Life Kit on Apple Podcasts and Spotify, and subscribe to our newsletter.