psychological turbulence: Identifying origins and indicators
In today's fast-paced world, emotional distress has become a common experience for many. This state of mental anguish, often characterised by symptoms such as anxiety, depression, and difficulty in performing daily tasks, can be caused by a variety of factors, including traumatic experiences, underlying mental health conditions, and certain situations.
Fortunately, there are numerous strategies available to help manage symptoms of emotional distress, both on a personal level and within the workplace.
Personal Strategies
- Grounding Techniques: Techniques such as the 5–4–3–2–1 method, where one focuses on five things they can see, four things they can touch, and so on, can help stay present and reduce emotional escalation.
- Controlled Breathing Exercises: Practices like box breathing (inhale–hold–exhale–hold for equal counts) can activate the parasympathetic nervous system, promoting calmness.
- Emotion Labeling: Naming specific emotions when overwhelmed can help reduce their intensity.
- Creating Space: Taking brief breaks, such as stepping away for water or a walk, can help regain composure.
- Positive Self-Talk and Cognitive Reframing: Improving emotional resilience by viewing challenges as learning opportunities.
- Relaxation Techniques: Methods like mindfulness, meditation, and guided imagery can reduce stress and improve coping.
Workplace and Social Strategies
- Identifying Stressors: Journaling or reflecting on stressors can help develop targeted coping approaches.
- Establishing Boundaries: Limiting work communications to business hours can help maintain work-life balance.
- Open Communication with Supervisors: Sharing challenges and creating supportive plans with supervisors can foster a healthier work environment.
- Leveraging Social Support: Seeking emotional support from trusted colleagues, friends, or family can provide perspective and relief.
- Supportive Managers: Managers equipped with tools and training to support employees' personal challenges can significantly improve employee wellbeing.
- Equitable and Manageable Workloads: Ensuring workloads are fair and manageable can prevent burnout and mental health decline.
By combining these strategies, employees can better manage emotional distress symptoms while maintaining productivity and wellbeing in the workplace. Developing a personalised emotional regulation toolkit and accessing support are foundational steps.
It's important to note that emotional distress can be a part of a mental health disorder, and if symptoms are unmanageable or not improving, it is advisable to contact a healthcare or mental health professional. They may also ask about additional symptoms like suicidal thoughts or feelings of hopelessness.
Various support options are available for those in crisis, including the 988 Lifeline, Crisis Text Line, and Befrienders Worldwide. Emotional distress at home can be caused by factors such as relationship problems, major life changes, living in a disadvantaged neighborhood, and having debt.
A 2020 study found that light physical activity can help lower the risk of depressive symptoms in adolescents, while a 2021 study found that working more than 69 hours per week is associated with a higher risk of depression symptoms.
These recommendations are based on recent, diverse expert sources focusing on workplace emotional health and stress management as of July 2025.
- To bolster mental health, the predictive value of incorporating light physical activity could be significant in lowering the risk of depressive symptoms, especially among adolescents, as suggested by a 2020 study.
- Living in a disadvantaged neighborhood or experiencing relationship problems can contribute to emotional distress at home.
- Besides personal strategies like mindfulness and positive self-talk, seeking emotional support from colleagues or friends can provide relief and offer a fresh perspective.
- If emotional distress symptoms persist or worsen, it is essential to consult a healthcare or mental health professional, who may assess additional symptoms like suicidal thoughts or feelings of hopelessness.
- Employers playing a proactive role in fostering a health-and-wellness-focused environment can help mitigate the impact of psoriasis or eczema on employees' mental health, as well as counteract environmental factors contributing to obesity.
