Overcoming Anxiety: Coping with Intrusive Thoughts and Fears

Please help me (continued)

I still have some questions, and I apologize for bothering you, doctor.
Here’s what I previously mentioned: Before this incident, I considered myself a positive thinker and someone who enjoyed life.
However, since last year, I suddenly started having fantasies, wondering if everyone in the world was lifeless.
I ended up believing in this fantasy, and for a period of time, I suffered greatly, feeling immense pressure as if I was the only one left in the world.
Despite this, I continued to live a normal life and didn’t tell anyone, thinking that sharing wouldn’t help.
I almost couldn’t bear the pressure and had suicidal thoughts, but I managed to pull through with a glimmer of hope.
I later told myself not to overthink and that things would gradually improve, but I still couldn’t find a complete cure.
I began to worry excessively and couldn’t stop fantasizing, which caused me significant stress.
I couldn’t return to my previous life.
For example, after watching a movie called "The Truman Show," I started to wonder if I would become that main character.
This situation has persisted for a year and a half.
Sometimes I manage to think more positively and feel more relaxed, but the relapses keep occurring.
Should I see a doctor? I’m afraid to tell my family because I worry they might think I have a mental issue.

Continuing: Whenever I think of something that scares me, I end up overthinking and fantasizing about it until I find a resolution.
However, it doesn’t take long before another fear arises, leading to a cycle of repetitive thoughts that create significant stress.
For instance, I suddenly have the thought that I might be constantly monitored, which terrifies me.
I also try to figure out how to resolve this issue; once I understand it, I stop the wild fantasies.
But this is exhausting and creates a lot of pressure.
Am I experiencing anxiety? How can I resolve these persistent worries? Are there any methods to distract myself when I think of something frightening, so I don’t get stuck in those thoughts? I apologize for the lengthy message, and thank you for your help.

Boy, 10~19 year old female. Ask Date: 2016/05/06

Dr. Zhong Mingxun reply Psychiatry

Your condition may simply be a lack of confidence and anxiety, but it could also be early symptoms of obsessive-compulsive disorder or schizophrenia.
It would be advisable to consult a psychiatrist for a thorough evaluation; otherwise, you may continue to be in a state of self-induced fear.

Reply Date: 2016/05/06

More Info

Overcoming anxiety, especially when it manifests as intrusive thoughts and fears, can be a challenging journey. Your experiences resonate with many individuals who struggle with similar issues, and it's important to recognize that you are not alone in this. The feelings of being overwhelmed by thoughts, fears of being watched, or concerns about the world around you can be indicative of generalized anxiety disorder (GAD) or other anxiety-related conditions.
Firstly, it’s crucial to understand that anxiety is a normal human response to stress. However, when it becomes excessive and interferes with daily life, it may require intervention. The symptoms you describe, such as persistent worry, intrusive thoughts, and feelings of isolation, can lead to significant distress and impact your quality of life.
One effective approach to managing anxiety is through cognitive-behavioral therapy (CBT). CBT focuses on identifying and challenging negative thought patterns and beliefs. It helps individuals reframe their thoughts, allowing them to respond to anxiety-provoking situations in a healthier way. For instance, when you find yourself spiraling into thoughts of being watched or feeling isolated, CBT techniques can help you recognize these thoughts as distortions and replace them with more balanced perspectives.

Mindfulness and relaxation techniques can also be beneficial. Practices such as deep breathing, progressive muscle relaxation, and meditation can help ground you in the present moment, reducing the intensity of anxious thoughts. For example, when you feel overwhelmed, try taking a few deep breaths, focusing on the sensation of your breath entering and leaving your body. This can help create a sense of calm and provide a break from the cycle of worry.

Another strategy is to engage in physical activity. Exercise has been shown to reduce anxiety levels and improve mood. Whether it's a brisk walk, yoga, or any form of movement you enjoy, incorporating regular physical activity into your routine can be a powerful tool for managing anxiety.

It’s also important to establish a support system. While you may feel hesitant to share your feelings with family members, consider reaching out to friends or support groups where you can express your thoughts without fear of judgment. Sometimes, just talking about your experiences can provide relief and help you feel less isolated.

If your anxiety continues to be overwhelming, seeking professional help is a wise step. A mental health professional can provide you with tailored strategies and, if necessary, discuss medication options that can help alleviate your symptoms. It’s essential to remember that seeking help is a sign of strength, not weakness.
In summary, overcoming anxiety and intrusive thoughts involves a combination of self-help strategies, professional support, and lifestyle changes. By utilizing techniques such as CBT, mindfulness, physical activity, and building a support network, you can begin to regain control over your thoughts and feelings. Remember, it’s a process, and it’s okay to take it one step at a time. You deserve to feel at peace and enjoy life without the burden of excessive worry.

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