Managing Anxiety: When Worrying Becomes Overreacting

I'm sorry, but I need more context to provide an appropriate response. Could you please

Hello, doctor.
I have always had anxiety issues, and recently, as discussions about health have increased, I find myself becoming more fearful.
If I experience tinnitus, I tend to consult two or three doctors repeatedly.
If I have a sore in my mouth, I immediately seek medical attention.
Recently, this anxiety has extended to my family and friends.
My younger brother had an abnormal finding in his chest X-ray during a company health check-up.
I accompanied him to see the doctor, who noted that his X-ray results have been consistent over the years and speculated that it might be congenital, suggesting that we could just monitor it.
However, to confirm what it is, he mentioned that a more radiation-intensive imaging study would be necessary, but he felt it wasn't required.
My brother thinks monitoring is sufficient, but after returning home, I kept searching online and found many frightening examples.
I started to think about taking my brother to another hospital to get a second opinion, which led to an argument between us due to our differing views.
Am I wrong in this situation? I vaguely realize that I am overreacting, but I can't help but think about the worst-case scenarios and even feel the urge to interfere in others' situations.
Please help me.

Kaiwen, 20~29 year old female. Ask Date: 2016/06/07

Dr. Ding Shuyan reply Psychiatry

Hello, encountering problems can lead to worry, and we seek to resolve them.
This is a trait inherited from our ancestors, as in ancient times, there were no abstract dangers like exams or job interviews; the threats were real, such as being preyed upon by lions or tigers.
Therefore, when faced with danger, it was crucial to take it seriously and only feel at ease once the threat was eliminated.
This trait has carried over into modern society, causing significant distress because many threats stem from uncertainty, such as whether we will pass an exam or how serious an abnormal health check might be.
These concerns lack tangible subjects and exist in our minds, with the resolution of danger often taking longer than a day or two, leading to a seemingly endless cycle of worry.
Moreover, we tend to worry about things we are aware of; if we are unaware of certain real threats, we often do not pay them any attention and continue with our lives.
I have seen patients with obsessive-compulsive disorder who are extremely afraid of dirt and spend excessive time washing their hands.
Yet, when they come to the hospital, they ignore the places with the most bacteria, such as doorknobs, chairs, and the doctor's examination table, touching them as casually as anyone else without hesitation.

So, if we truly need to worry, to be honest, worrying 24 hours a day is still not enough.
By extension, the things we choose to ignore may not necessarily lead to dire consequences.
Of course, if what I mentioned above can soothe you, then you wouldn't be struggling with anxiety disorders, hypochondria, or obsessive-compulsive disorder.
If you still cannot find peace, it is advisable to see a doctor.
You can also search on YouTube for muscle relaxation techniques and diaphragmatic breathing, which can help with anxiety, as both the body and mind tend to be tense during anxious moments.
These two aspects manifest and dissipate together.
Psychological anxiety, which has an obsessive nature, is not easy to let go of, while physical anxiety is relatively easier to manage.
Therefore, when the body relaxes, it can also help alleviate some psychological anxiety.
You might want to try this for yourself.
Wishing you all the best,
Dr.
Ding Shuo-Yan

Reply Date: 2016/06/07

More Info

Managing anxiety, especially when it escalates to the point of overreacting, can be a challenging journey. Your concerns about health, both your own and that of your loved ones, are common among individuals who experience anxiety. This heightened state of worry can lead to a cycle of fear and overreaction, which can significantly impact your daily life and relationships.

From your description, it seems that you have a tendency to catastrophize situations, which is a hallmark of anxiety disorders. This means that when faced with a health concern, you may jump to the worst possible conclusions, leading to excessive worry and a compulsion to seek reassurance from multiple medical professionals. While it is important to be proactive about health, this behavior can create a cycle of anxiety that is difficult to break.

One effective approach to managing anxiety is to practice mindfulness and cognitive-behavioral techniques. Mindfulness involves being present in the moment and acknowledging your thoughts and feelings without judgment. This can help you recognize when you are spiraling into negative thought patterns. Techniques such as deep breathing, progressive muscle relaxation, and guided imagery can also be beneficial in reducing immediate feelings of anxiety.

Cognitive-behavioral therapy (CBT) is another powerful tool for managing anxiety. CBT helps individuals identify and challenge irrational thoughts and beliefs that contribute to their anxiety. For example, when you find yourself worrying excessively about your brother's health, you can ask yourself questions like, "What evidence do I have that this is a serious issue?" or "What is the worst that could happen, and how likely is it?" This process can help you reframe your thoughts and reduce the intensity of your anxiety.

Additionally, it might be helpful to set boundaries around health-related discussions and research. While it is natural to want to stay informed, excessive research can lead to increased anxiety. Consider limiting the amount of time you spend searching for health information online and focus instead on reliable sources. You might also want to discuss your concerns with your brother in a way that respects his autonomy. It’s important to remember that while you care deeply for him, he has the right to make his own health decisions.

Engaging in regular physical activity can also be a great way to manage anxiety. Exercise releases endorphins, which can improve your mood and reduce feelings of stress. Finding activities that you enjoy, whether it’s walking, yoga, or dancing, can provide a healthy outlet for your anxiety.

Lastly, if you find that your anxiety continues to interfere with your daily life, it may be beneficial to seek professional help. A mental health professional can provide you with tailored strategies and support to help you manage your anxiety more effectively. They can also help you explore any underlying issues that may be contributing to your anxiety, such as past trauma or unresolved emotional conflicts.

In summary, managing anxiety, especially when it leads to overreacting, involves a combination of mindfulness, cognitive-behavioral techniques, setting boundaries, engaging in physical activity, and seeking professional help when necessary. Remember that it’s okay to seek support, and taking proactive steps to manage your anxiety can lead to a more balanced and fulfilling life.

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