understanding distress
Distress can affect anyone and is a natural response to challenging situations. It reflects intense emotional pain, 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 also come in ways like sadness, anxiety and irritability, along with physical symptoms like headaches, muscle tension and sleep problems. It is important to recognise the signs of distress early and take steps to manage it effectively. There are various resources and support services to help individuals cope with distress.
Three myths about distress
distress is the same
as everyday stress
While everyday stress is a common response to daily pressures, distress is a more severe form of emotional suffering that can significantly impact one’s mental and physical health.
only weak people experience distress
Distress can affect anyone, regardless of their strength or resilience. It is a natural response to overwhelming situations and not a sign of personal weakness.
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.
Causes
The causes of distress can be varied and often involve a combination of factors:
Life Events: Major life changes such as the loss of a loved one, divorce, job loss, or moving house or location can trigger distress. Even positive changes like starting a new job or getting married can be sources of distress.
Chronic Stress: Ongoing stress from work, relationships or financial problems can accumulate over time, leading to distress. Persistent stress can overwhelm an individual’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 that require time and support to heal with some people experiencing Post-Traumatic Stress Disorder (PTSD).
Health Issues: Chronic illness, pain or significant health changes can cause distress. The uncertainty and challenges associated with health problems can be particularly distressing.
When do I know if I am experiencing distress?
Recognising the signs of distress can help you address it before it worsens.
Emotional Symptoms: Intense feelings of sadness, anxiety, anger or dissociation. You might also feel overwhelmed, irritable or have difficulty concentrating.
Physical Symptoms: Headaches, 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, or using substances like alcohol or drugs to cope. 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:
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.
Practise 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.
Stay Active: Regular physical activity can help reduce stress and improve your mood. Find some exercise you enjoy, whether it’s walking, swimming or dancing.
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.
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.
“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.”
Expressed by a person supported by the Distress Brief Intervention (DBI) team
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.
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 Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.
Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.
Other resources
There are resources available to help those experiencing distress:
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 or jo@samaritans.org.
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.
