Your emotions can indicate when you’re under too much stress. For example, feeling irritable or overwhelmingly fearful can be signs of stress.
Stress, defined as emotional tension or mental strain, is a common feeling for many people.
Too much stress can produce both physical and emotional symptoms.
Let’s look at some of the emotional signs of stress and what you can do to reduce and manage them.
The Anxiety and Depression Association of America defines diagnosed depression as an illness in which someone experiences a persistent and severe low mood.
Researchers have found connections between high levels of stress and the onset of depression. This may be due to the release of stress hormones, like cortisol, which can affect serotonin levels in your brain. Serotonin is a neurotransmitter that helps regulate your mood.
How to treat stress-related depression
- Reach out to a mental health professional.
- Both psychotherapy and medication can be
effectiveTrusted Source treatments. - Support groups, mindfulness techniques, and exercise may also help.
Anxiety differs from depression in that it’s characterized by feelings of overwhelming dread or fear.
However, like depression, studies have linked stress to anxiety and anxiety disorders. One 2024 study notes that cortisol levels are more closely linked to anxiety than other mental health conditions.
Other research suggests that stressful events can contribute to anxiety sensitivity, which is a fear of the physical effects of anxiety. Researchers propose that stress can cause increased self-awareness of your body’s sensations and heighten focus on how those symptoms may affect you.
How to treat stress-related anxiety
- Reach out to a mental health professional.
Treatment optionsTrusted Source include psychotherapy and medication.- Alternative and complementary treatments, like mindfulness or yoga, are also options.
Irritability and anger can become common traits in people who are stressed. It’s a natural part of the flight-or-fight response to stress.
After a stressful event, your body typically returns to its regular hormone levels. But in periods of sustained stress,
How to manage stress-related irritability
- A variety of strategies can help keep anger levels under control. Relaxation techniques, problem-solving, and communication are all great methods for helping to curb anger.
- Anger management techniques can help reduce stress in situations that typically leave you frustrated, tense, or angry.
In some people, too much stress can negatively affect your sex drive and desire to be intimate.
Chronic stress can affect hormone levels. This can reduce the function of ovaries and lower testosterone production. Both of these effects can lower libido.
How to improve your sex drive when feeling stressed
- Reducing stress can help to restore your sex drive and improve libido.
- Self-care, relaxation techniques, and exercise are a few ways to raise self-confidence.
- Improving communication with a sexual partner may improve intimacy and restore positive feelings toward sex.
If you find yourself having trouble with concentration and memory, stress may be a part of the problem.
A 2020 study links stress-related increases in cortisol levels to reduced ability to recall information. And a
How to improve memory and concentration when stressed
- Various
lifestyle changesTrusted Source may help improve memory. - Maintaining a balanced diet and keeping your body and mind active can keep you focused.
- Some people find temporary stress relief through alcohol and tobacco. But avoiding activities like drinking and smoking can help keep your brain healthy.
There has long been a link between stress and compulsive behaviors — repetitive actions someone takes, even if there is no rationale for them. Examples of compulsive behavior include hoarding, excessive handwashing, or repeatedly checking things, like a door or stove.
Addictions — which can include alcohol or substance use disorder or behavioral addictions — are examples of compulsive behaviors with strong links to increased stress.
How to manage stress-related compulsive behavior
- Healthy lifestyle habits can help to reduce compulsive behavior. For more serious compulsive behaviors, professional help may be necessary.
- If you’re concerned about substance use, the Substance Abuse and Mental Health Services Administration has resources for starting on the road to recovery. These include lifestyle recommendations to help manage stress.
The many emotional effects of stress can leave you feeling like you’re experiencing abrupt changes in mood.
Scientists know that stress is a risk factor for changes in mood and mood disorders. While they understand how stress leads to depression (low mood), it’s less clear how stress contributes to sudden changes in mood.
How to manage stress-related changes in mood
There are many ways to regulate your mood, such as:
- ensuring
adequate sleepTrusted Source - enjoying nature
- celebrating with friends
- using mindfulness techniques
For more serious changes in mood that don’t seem to go away, reach out to a mental health professional for help.
Reducing the emotional symptoms of stress starts with reducing the sources of stress in your life.
While a variety of stress-reducing techniques are available, finding ones that work for you is important.
- Activities such as running, jogging, and aerobics are great ways to physically relieve stress and tension.
- Relaxing physical activities such as yoga or tai chi can help to work your body while relaxing your mind. Try these yoga poses to relieve stress.
- Mindfulness techniques such as meditation can strengthen your emotional responses to stress.
- Reducing stress in different areas of your life, when possible, can help to lessen your exposure to chronic stressors.
- Mobile apps may calm your mind and offer guided conversations to help you manage stress and anxiety.
Finding the stress-reducing techniques that work for you is an important step in managing the emotional symptoms of stress.
Over time, you may find that your resolve against stress strengthens and your symptoms improve.
However, if you find that you’re having trouble managing the emotional aspects of everyday or chronic stress, it may be best to reach out to a mental health professional, either in person or online.
Keep in mind that stress can also affect your physical health. It’s important to get help to stay in your best shape, emotionally and physically.