understanding distress
Distress can affect anyone and is a natural response to challenging or traumatic situations. It reflects intense emotional pain or anguish, which can interfere with daily life and wellbeing. Understanding distress and how to manage it is essential for maintaining good mental health and quality of life.
Distress can look different for everyone. Symptoms can range from sadness, helplessness, anxiety and irritability to factors that affect your physical health, like headaches, muscle tension and sleep problems. It’s important to recognise the signs of distress early and take steps to manage it effectively, especially when it becomes persistent.
myths about distress
distress is the same thing
as everyday stress
While stress is a common response to daily pressures, distress is a more severe form of emotional suffering that is a response to challenging situations. Distress can affect a person’s ability to function in daily life.
distress only happens after a major incident
Although you can experience distress after a singular event, distress can also build up over time due to ongoing pressures like stress through work, money worries or relationship difficulties.
ignoring distress
will make it go away
Ignoring distress often makes it worse. It is important to address and manage distress to prevent it from leading to more serious mental health issues.
What’s the difference between stress and distress?
Stress is a normal response to pressure or challenging situations. It can help you stay focused and motivated, but if it becomes intense or lasts too long, it can cause distress and affect your mental health.
In contrast, you can experience distress when you feel like you can’t cope, feel overwhelmed by the weight of the situation or feel you are out of your depth. For example, feeling unable to cope after losing your job while also struggling to pay your bills.
causes
The causes of distress can be varied and often involve a combination of factors. You can experience distress from a singular event or from the build up of stress over time:
Life events
Major life changes – such as the loss of a loved one, divorce, job loss or moving house – can trigger distress. While positive events like starting a new job or getting married usually do not cause distress, they can if they become overwhelming or are accompanied by other negative factors (e.g., anxiety about the change, unresolved trauma or lack of support).
Chronic stress
Ongoing stress from work, relationships or financial problems or bullying can accumulate over time, leading to distress. When combined with ongoing demands or time pressures, this can overwhelm a person’s ability to cope.
Trauma
Experiencing traumatic events such as accidents, violence or abuse can result in long-term distress. Trauma can leave deep emotional scars, with some people experiencing post-traumatic stress disorder (PTSD).
Health issues
Chronic illness, pain or a physical or mental health challenge can cause distress. The uncertainty and challenges associated with health problems can be particularly distressing.
how do I know if I am experiencing distress?
Recognising the signs of distress can help you address it before it gets worse:
- Emotional symptoms: This can include intense feelings of sadness, anxiety, hopelessness, anger or dissociation. You might also feel overwhelmed, irritable or have difficulty concentrating.
- Physical symptoms: You may experience headaches, shaking, muscle tension, stomach problems, fatigue or sleep disturbances. You might also experience changes in appetite or unexplained aches and pains.
- Behavioural changes: Withdrawing from social activities, neglecting responsibilities, using substances like alcohol or drugs, or having thoughts of self-harm or suicide. You might also find it hard to relax or enjoy activities you used to like.
If you frequently experience these symptoms, it is important to seek help and find ways to manage your distress.
how to help yourself
If you are experiencing distress, here are some ways to help manage your symptoms:
1. Distress Brief Intervention (DBI)
Distress Brief Intervention (DBI) is a 365 days a year service for people experiencing mental distress. DBI offers a connected, compassionate and effective response, working with frontline services, that includes a two-level approach to support those in distress. Change Mental Health is the lead agency for DBI in Highland, Dumfries & Galloway, Argyll & Bute and Western Isles.
DBI runs in different areas across Scotland, with a lead agency in each area facilitating the cooperative work of many different local partners. To find out more about the programme, and to find out if it’s delivered in your area, visit the DBI website.
“What I can say is that the service and support you have given me in my time of need has been invaluable. Your compassion and empathy while speaking to me was very encouraging and evident. This alone was enough to know that you cared and were listening. This is a skill you have and should bottle and sell. Thank you.”
– individual supported by our DBI team
2. Seek professional help
Talking to a counsellor or therapist can provide valuable support and coping strategies. They can help you understand and manage your distress and may suggest talking therapies to help you manage your symptoms.
3. Practice relaxation techniques
Techniques such as deep breathing, meditation or progressive muscle relaxation can help calm your mind and body. Yoga and mindfulness practices can also be beneficial.
4. Stay active
Regular physical activity can help reduce stress and improve your mood. Find some exercise you enjoy, whether it’s walking outside in nature, swimming or dancing.
5. Connect with others
Talking to friends or family members about how you feel can provide emotional support. Social connections are important for mental health and can help reduce feelings of isolation.
6. Set boundaries
Learn to say no to activities or demands that increase your stress. Prioritise your time and energy on what is most important and establish boundaries when needed.
How to help others
Supporting someone who is experiencing distress requires empathy, patience and understanding:
- Listen without judgement: Offer a listening ear and let them express their feelings without interruption or judgement. Sometimes, just being there for them can make a big difference.
- Encourage professional help: Suggest that they seek help from a mental health professional and offer to assist them in finding resources or making appointments.
- Offer practical help: Help them with everyday tasks or responsibilities that might be overwhelming. This can provide some relief and show that you care.
- Check in regularly: Stay in touch and check in on their wellbeing. Regular contact can provide ongoing support and help them feel less alone.
support
Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.
We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well supporting with debt, grants and benefits.
The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.
For full details about the service, visit the National Advice and Support Service webpage.
other support
Samaritans hosts a free, confidential helpline to talk through your concerns, worries and troubles. The service is open 24 hours a day, 365 days a year. They can be contacted on 116 123.
Breathing Space is a confidential helpline for people in Scotland feeling low, anxious or distressed. The service is open Monday to Thursday (6pm to 2am) and between 6pm on Friday and 6am on Monday. Call 0800 83 85 87.
Anxiety UK provides support and resources for people dealing with anxiety and distress.
