Your Struggles: Coping with Anxiety and Depression

Q: Your Struggles: Coping with Anxiety and Depression

Hello J： Your current thoughts seem to lean towards negativity and pessimism, with symptoms such as nausea and unexplained fear that appear to be affecting your work and interpersonal interactions. <br>You have a rather negative perception of yourself at the moment, and it is adv

I'm not sure what this is about?

I feel very sad every day and have a strong urge to cry.
I am not interested in anything lately and have been experiencing insomnia.
Even though I am very tired, I can't fall asleep; I wake up shortly after falling asleep and can't go back to sleep.
My work is becoming increasingly slow, which severely affects my job performance, but I just can't muster any energy.
I feel completely unhappy and don't know what my interests are.
I feel hopeless about the future and despise myself for being this way.
I have a strong dislike for my lack of confidence and feelings of inferiority, thinking of myself as worthless.
Sometimes, I have little appetite for food; I want to eat, but after a few bites, I feel nauseous.
I don't want to vomit, but I just feel very sick.
Other times, even when I'm not hungry, I keep eating, and after finishing, I feel a lot of guilt and want to vomit but can't.
I don't know what I'm doing every day; it feels like I'm just eating and waiting to die.

Additionally, I have a strange symptom where I feel very scared, to the point of fear, especially around strangers.
Sometimes, I feel this way around colleagues or friends.
I don't know why, but standing in front of the classroom door feels terrifying, and I can't bring myself to open the door and go in.
I don't know what I'm afraid of.
When I go to a restaurant, I need someone like a friend or family member to accompany me to get food or go to the restroom; I can't go alone.
I suddenly feel very scared, even when it comes to asking for directions or getting my hair done, I can't bring myself to speak and can only look at the other person.
I want to say something but can't make a sound.

Recently, I felt extremely scared of a colleague (who is actually very nice), to the point where the pressure of working with her made me often run to the restroom to cry.
Even when working with other colleagues or friends, I suddenly feel a wave of fear and end up crying a lot.
I don't understand why these behaviors are severely affecting my life, and I feel very troubled.

J, 20~29 year old female. Ask Date: 2016/04/14

Dr. Liang Sunyuan reply Psychiatry

Hello J: Your current thoughts seem to lean towards negativity and pessimism, with symptoms such as nausea and unexplained fear that appear to be affecting your work and interpersonal interactions.
You have a rather negative perception of yourself at the moment, and it is advisable to reflect on how this started and consider possible underlying causes.
Sometimes, it can be difficult to identify our own issues, and seeking help from a professional can be beneficial.
Consulting a healthcare provider, engaging in psychological counseling, or undergoing psychotherapy should help improve your situation.
Being in a state of depression is challenging, but with appropriate treatment, most individuals experience gradual improvement.
Wishing you all the best.

Reply Date: 2016/04/14

More Info

It sounds like you are experiencing a significant amount of distress, which may be indicative of anxiety and depression. Your feelings of sadness, lack of interest in activities, insomnia, and physical symptoms such as changes in appetite and fear of social situations are all concerning signs that warrant attention. It’s important to recognize that you are not alone in this struggle, and there are effective ways to cope with these feelings.

Firstly, it’s crucial to understand that what you are experiencing is valid. Many people go through periods of intense emotional turmoil, and it can feel overwhelming. The symptoms you describe—persistent sadness, anxiety in social situations, and difficulty sleeping—are common in individuals dealing with anxiety disorders and depression. The feelings of worthlessness and self-loathing you mentioned can further exacerbate these conditions, creating a cycle that is hard to break.

One of the first steps you can take is to seek professional help. A mental health professional, such as a psychologist or psychiatrist, can provide you with a proper diagnosis and treatment plan. Therapy, particularly cognitive-behavioral therapy (CBT), has been shown to be effective in treating anxiety and depression. It can help you identify negative thought patterns and develop healthier coping mechanisms. Medication may also be an option, depending on the severity of your symptoms, and a psychiatrist can discuss this with you.

In addition to professional help, there are several self-care strategies you can implement to help manage your symptoms. Here are a few suggestions:
1. Establish a Routine: Creating a daily schedule can provide structure and a sense of normalcy. Try to wake up and go to bed at the same time each day, and include time for meals, work, and relaxation.

2. Physical Activity: Regular exercise can significantly improve mood and reduce anxiety. Aim for at least 30 minutes of moderate exercise most days of the week. This could be anything from walking to dancing—find something you enjoy.

3. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, or yoga can help calm your mind and reduce feelings of anxiety. Even a few minutes a day can make a difference.

4. Limit Stimulants: Reducing caffeine and sugar intake can help with anxiety and sleep disturbances. Instead, focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.

5. Social Support: While it may feel daunting, reaching out to friends or family members can provide emotional support. You don’t have to go through this alone; sharing your feelings with someone you trust can be incredibly relieving.

6. Set Small Goals: Break tasks into smaller, manageable steps. Celebrate small achievements, as this can help build confidence and motivation.

7. Journaling: Writing down your thoughts and feelings can be a therapeutic way to process your emotions. It can also help you identify triggers for your anxiety and sadness.

8. Limit Exposure to Stressors: If certain situations or people increase your anxiety, try to limit your exposure to them when possible. It’s okay to prioritize your mental health.

9. Seek Professional Guidance: If you haven’t already, consider reaching out to a therapist or counselor. They can provide tailored strategies and support to help you navigate your feelings.

Remember, it’s okay to ask for help, and taking the first step towards seeking support is a sign of strength. You deserve to feel better and to find joy in your life again. Healing takes time, but with the right support and strategies, it is entirely possible to regain a sense of control and happiness.

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