Overcoming Disturbing Thoughts: Seeking Help for Mental Health Issues

Mental health issues

Hello! In May, I will be taking an entrance exam, and I feel very anxious every day.
One night, before going to sleep, I kept telling myself that I would pass the exam, but then it turned into thoughts of harming my mother.
I was so scared and tried to push that thought away, but I couldn't.
After that, I started having thoughts of harming my family, and I fear that I might curse or hurt them.
I can't seem to make these thoughts go away, and I've even thought about ending my own life.
I'm considering staying away from my family in the future.
Recently, I've been thinking about whether I should see a psychiatrist or seek psychological therapy after graduating from college.
What should I do to stop having these negative thoughts? Do I have a mental illness? Thank you.

A-Ling, 10~19 year old female. Ask Date: 2016/07/21

Dr. Zhong Mingxun reply Psychiatry

It is recommended to seek a thorough evaluation from a psychiatrist.
If there are no psychiatric symptoms, consideration should be given to receiving pharmacotherapy and psychotherapy.

Reply Date: 2016/07/21

More Info

It sounds like you are experiencing a significant amount of distress due to intrusive thoughts and anxiety, especially in the lead-up to your upcoming exam. It’s important to understand that you are not alone in this experience, and many people face similar challenges. Intrusive thoughts, particularly those that are violent or distressing, can be alarming, but they do not define who you are or indicate that you have a mental illness.
Intrusive thoughts are often a symptom of anxiety disorders, obsessive-compulsive disorder (OCD), or other mental health conditions. They can manifest as unwanted thoughts about harming oneself or others, and while they can be distressing, it’s crucial to recognize that having these thoughts does not mean you will act on them. The key is to learn how to manage these thoughts effectively.

Here are some strategies that may help you cope with these intrusive thoughts:
1. Acknowledge the Thoughts: Instead of trying to push the thoughts away, acknowledge their presence. Understand that they are just thoughts and do not reflect your true intentions or desires. This can help reduce the power they have over you.

2. Practice Mindfulness: Mindfulness techniques can be beneficial in managing anxiety and intrusive thoughts. Mindfulness involves focusing on the present moment without judgment. Techniques such as deep breathing, meditation, or guided imagery can help ground you and reduce anxiety.

3. Cognitive Behavioral Therapy (CBT): CBT is a highly effective treatment for anxiety and intrusive thoughts. It involves identifying and challenging negative thought patterns and replacing them with more balanced and realistic thoughts. A mental health professional can guide you through this process.

4. Limit Exposure to Triggers: If certain situations or stimuli exacerbate your anxiety or intrusive thoughts, try to limit your exposure to them. For example, if watching certain types of media increases your anxiety, consider taking a break from them.

5. Seek Professional Help: Given the intensity of your thoughts and feelings, it would be beneficial to consult with a mental health professional. They can provide a proper assessment and recommend appropriate treatment options, which may include therapy or medication if necessary.

6. Build a Support System: Talk to trusted friends or family members about what you’re experiencing. Having a support system can help you feel less isolated and provide you with comfort during difficult times.

7. Engage in Positive Activities: Distracting yourself with activities you enjoy can help shift your focus away from intrusive thoughts. Engage in hobbies, exercise, or spend time with friends to foster a more positive mindset.

8. Educate Yourself: Understanding more about anxiety and intrusive thoughts can help demystify your experiences. Knowledge can empower you and reduce fear associated with these thoughts.

It’s commendable that you are considering seeking help after graduation. Taking that step can be incredibly beneficial in managing your mental health. Remember, seeking help is a sign of strength, not weakness. You deserve to feel better and to have support as you navigate these challenges.
In conclusion, while intrusive thoughts can be distressing, they are manageable with the right strategies and support. You are not defined by these thoughts, and with time and effort, you can learn to cope with them effectively. Please consider reaching out to a mental health professional who can provide you with the tools and support you need.

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