3 Ways to Cope with Emotional Stress

1. Develop Organizational Skills

Emotional stress is a psychological response to environmental perceptions. As the pressures of work, school and family life mount, people sometimes focus on their responsibilities so intently that they forget to organize their priorities. When this happens, life becomes a blur of overwhelming demands that seem to be spiraling out of control. The result is damaging emotional stress. Fortunately, people have the capacity to manage their perceptions and, with them, their outlook on stressful events.

Rather than believing your day is impossibly busy, break it down into a series of reasonable tasks, and then organize these by priority. This will allow you to see your duties more clearly, and it will make tackling each one much easier. Buy a planner to help you make the most of the time you have available. Write down urgent matters first, and focus on these. If you don't have enough time to accomplish your secondary goals, then consider getting rid of unessential responsibilities or relegating them to another day. Managing time and organizing tasks will help you perceive your duties as a series of small, achievable goals rather than one impossibly large burden. Furthermore, celebrating your progress, however small, will reduce emotional stress and ease anxiety.

2. Use Positive Thinking to Break the Cycle of Negative Emotions

Essentially, emotional stress is a form of anxiety. Therefore, it is subject to the same detrimental cycle psychologists have observed occurring in patients with anxiety disorders. First, something triggers an extreme emotional reaction. This trigger could be a perception of overwhelming responsibilities or a realization that you are facing problems to which you have no solution. In either case, your stressful emotional response then translates into pessimistic or irrational thinking. You panic. You struggle with emotions of fear. You see no means of escape or relief. Consequently, you believe all hope is lost and begin dwelling on the problem in your mind.

Your thoughts center on hopelessness, often distorting the real problem beyond what it truly is. As a result, your emotional stress intensifies, provoking more negative thoughts, which provoke more emotional stress, and so on. To break the cycle, recognize what triggers it and view the problem realistically. Make a conscious effort to think positively by using affirmations, such as, "Yes, my day is busy, but it is not beyond control," or, "Even though I don't see a solution to this problem, I am confident that I will find a way to resolve it." Positive thinking aborts panic and provides relief from emotional stress almost immediately. Remember that controlling your thoughts is a process that takes time and effort. Don't be discouraged when you experience mental setbacks. Instead, visualize your goal and continue pressing toward it.

3. Keep Your Expectations Realistic and Take Care of Your Body

When lost in the spiral of emotional stress, it's common to hold unrealistic beliefs and to expect the impossible. Nevertheless, don't add unnecessary pressure to your life by thinking you can handle all your problems by yourself. Share difficult responsibilities with your family and friends. Tell them about your struggles and allow them to provide comfort and support. Rather than thinking you can accomplish everything on your "to do list" with total perfection, focus on one task, and do it well.

Finally, people tend to neglect their physical health when combating the effects of emotional stress. This is a mistake. Pick your favorite recreational activity, and take time to enjoy it. Get plenty of sleep, eat healthy foods and exercise regularly to keep your body strong. If your physical health deteriorates, it will be much more difficult to focus your mind and cope with emotional stress.