The 8 Psychological Causes of Distress

In Mind Works with Craig, the psychological causes of distress are fundamental to understanding why we experience negative emotional states like anxiety, stress, and fear. These causes are often linked to patterns of thinking and behaviour that we’ve developed over time, usually as a result of difficult life experiences. These patterns can become automatic, causing us to get "stuck" in cycles of distress that feel overwhelming and inescapable.

Here, we’ll explore the 8 Psychological Causes of Distress that form the backbone of our approach to understanding and overcoming mental health challenges. When we become aware of these causes, we gain the power to disrupt the patterns that hold us back.

1. Polar Opposite Thought Patterns

Oftentimes, we can have two (perhaps more) sets of thought about the same thing.  If you have ever said something like:-

"I don't like my job but I need to pay the bills"
"I love my partner but they drive me crazy sometimes"
"I love my children but being a parent is difficult"

These are examples of "polar opposite thought patterns".  When we proactively seek out these polar opposite thought patterns and work to resolve them, we can reduce our distress.  

2. Overused Positive Attributes

Positive traits like kindness, generosity, or loyalty can be wonderful. However, when overused, these attributes can lead to self-neglect and burnout. When you overextend yourself for others or set unrealistically high standards for your own behaviour, you may start to experience exhaustion, resentment, or feelings of being taken advantage of.

3. Repressed Self

The repressed self refers to the parts of you that have been pushed aside or hidden away. These are often parts of yourself that you were led to believe are "unacceptable" or "undesirable." When we suppress parts of ourselves for long periods, it can lead to feelings of emptiness, frustration, or even self-loathing.

By understanding and integrating these repressed parts, we can begin to heal and become more authentic, moving closer to the True Self.

4. Protection Mechanisms

Protection mechanisms are automatic responses your mind uses to avoid pain, discomfort, or perceived threats. These behaviours can manifest in ways that might seem harmless or even helpful at first, but over time, they keep you stuck in cycles of distress. The problem is that these mechanisms, while initially protective, often create more problems than they solve.

Common protection mechanisms include:

• Avoidance Behaviours: Avoiding people, places, or tasks that make you feel anxious or uncomfortable.
• Perfectionism: Trying to be perfect as a way to avoid criticism or failure. This can lead to chronic stress and burnout.
• Overworking: Burying yourself in work to avoid confronting emotional issues or relationship problems.
• Procrastination: Delaying tasks that feel overwhelming or fear-inducing, leading to increased anxiety and a cycle of avoidance.
• Shutting Down and Withdrawing Inwards: Shutting down emotionally, often in response to trauma or prolonged stress, to avoid feeling pain.
• Numbing Actions & Behaviours: Using drinking, drogs, or other  behaviours to numb emotional distress or avoid facing difficult emotions.
• Distraction: Engaging in constant distraction through TV, social media, or busywork to avoid self-reflection or emotional discomfort.

Protection mechanisms are driven by underlying aversive emotional states like fear, shame, and anxiety. These states activate behaviours that temporarily alleviate distress but prevent long-term growth.

5. Glass Cage

The Glass Cage is a metaphor for feeling "stuck" in life. Even though you can see the way forward and know what you want to achieve, something invisible holds you back. This often stems from fear, low self-worth, or deep-rooted negative core beliefs. The glass cage may feel like you're watching life go by but are unable to break free and take action.

This sensation of being trapped often feeds feelings of helplessness, frustration, and resignation.

6. Maps and Characters vs. Terrain and People

We all carry internal maps of how we think the world works, based on our past experiences. These mental maps are filled with expectations for how situations and people should behave. However, if life doesn't conforms to our internal maps, and this discrepancy creates distress.

In this context, People vs. Characters refers to the way we sometimes cast people in predefined roles—often based on early life experiences with caregivers—and how the reality of those relationships may not match our expectations. This gap between expectation and reality fuels negative core beliefs and reinforces psychological distress.

7. Overestimate Energy/Underestimate Stress

One of the biggest causes of distress is our tendency to overestimate our energy and underestimate the stress we’re under. We often take on more than we can handle, believing that we have the capacity to push through no matter what. However, stress accumulates, and our mental and physical health pay the price.

Many people continue this cycle because they haven't fully recognised how stress affects them, leading to exhaustion, burnout, and feelings of inadequacy when they can’t keep up.

8. External, Existential, and Future-Paced Happiness

This source of distress arises when happiness is tied to external achievements, future goals, or the approval of others. The pursuit of meaning and fulfilment in distant outcomes can overshadow present-moment joys and essential needs like relationships, health, and self-care. This creates a cycle of dissatisfaction, where each accomplishment feels fleeting, and deeper existential questions amplify feelings of inadequacy or disconnection.

Moving Forward – From Protection to Progress

Now that we've explored the 8 Psychological Causes of Distress, it’s time to shift our focus to the next key concept:-

The Tower Block. Imagine your mind and emotional state as being housed in a tower block with various levels. On some days, you might be living on the upper floors, feeling empowered, motivated, and clear-headed. On other days, you might find yourself descending into the lower levels, feeling overwhelmed, anxious, or stuck.

Protection mechanisms tend to operate in the lower levels of the Tower Block, keeping you in distress. But by understanding these causes and learning to manage your mental and emotional states, you can start moving up to the higher levels, where clarity, motivation, and positive action live.

Are you ready to break free from these patterns and start moving up your Tower Block? Discover how the Tower Block can help you navigate your mental and emotional state in the next section.