Looking at the Influence of Thoughts and Emotions on Stress

Within the Five-Part Model, thoughts and emotions are common drivers of stress. A situation may be challenging on its own, but how we interpret it often determines how strongly we react. In pharmacy, automatic thoughts such as "I must fix this immediately", "This patient thinks I am incompetent" or "If I get flustered, I will make things worse" tend to raise anxiety, guilt, frustration or shame.

These emotions then influence the rest of the cycle. Rising anxiety or frustration increases body tension, can make behaviour rushed or avoidant, and makes the environment feel more threatening.

The role of automatic thoughts

Automatic thoughts are the quick mental responses that appear in stressful moments. They are not always accurate but often feel convincing. Common pharmacy examples include:

• "I have to get this perfect."
• "If this patient is unhappy, I have failed."
• "I cannot cope with one more problem."
• "Everyone can see I am struggling."

Because these thoughts are often harsh or exaggerated, questioning them can change the emotional tone of the situation.

Working with emotions more constructively

Emotions such as anxiety, frustration, embarrassment or irritation are normal parts of stress. The aim is not to remove them immediately but to notice them, reduce further escalation, and respond more calmly.

• Name the emotion: "I am noticing anxiety" or "I am noticing frustration".
• Pause before reacting: one or two slower breaths can create enough space to choose a response.
• Reframe the thought: move from extreme thinking to something fairer and more actionable.