Overcoming Low Resilience: Coping with Anxiety and Uncertainty

Q: Overcoming Low Resilience: Coping with Anxiety and Uncertainty

Hello Mei： Being unemployed for almost a year is a persistent source of stress, and combined with past experiences of setbacks, it is natural to experience some symptoms of anxiety or depression under such pressure. <br>First, accept your current situation. <br>Overcoming emotion

Stress resilience has significantly decreased?

Hello, doctor.
At the beginning of this year, I encountered some issues at work that led to significant physical discomfort.
After being diagnosed by a physician with mild anxiety and autonomic nervous system dysfunction, I left my job and have been undergoing treatment with medication since then.
Although I understand that the problems I faced were not my fault, I still find it difficult to move on.
Even when confronted with new challenges, my body starts to feel unwell again, and I fear facing the future.
I used to be a different person; it feels like I was walking confidently, but after stumbling into a pit and getting hurt, I now walk anxiously, jumping at the sight of a small stone.
I have been unemployed for almost a year, and I truly don’t know how to cope...

A Mei, 30~39 year old female. Ask Date: 2016/12/08

Dr. Liang Sunyuan reply Psychiatry

Hello Mei: Being unemployed for almost a year is a persistent source of stress, and combined with past experiences of setbacks, it is natural to experience some symptoms of anxiety or depression under such pressure.
First, accept your current situation.
Overcoming emotional symptoms takes time; as long as you don't give up on your efforts, you'll be okay.
When feeling depressed or anxious, it's important to soothe and comfort yourself, and then continue to move forward.
However, if the symptoms persist without improvement or worsen, it is advisable to discuss this with your physician during your next appointment.
Wishing you all the best.

Reply Date: 2016/12/08

More Info

Overcoming low resilience, particularly in the face of anxiety and uncertainty, can be a challenging journey, especially after experiencing significant stressors such as job loss or workplace issues. Your situation is not uncommon, and many individuals find themselves grappling with similar feelings of anxiety and fear of the future after encountering setbacks. Here are some strategies and insights that may help you cope with your current emotional state and gradually rebuild your resilience.

Understanding Your Feelings
Firstly, it’s essential to acknowledge that your feelings of anxiety and discomfort are valid. Experiencing anxiety after a stressful event, such as losing a job, is a natural response. It’s akin to a physical injury; just as one might be cautious after a sprain, your emotional state may lead you to be more apprehensive about future challenges. This heightened sensitivity is a protective mechanism, but it can also hinder your ability to move forward.

Cognitive Behavioral Techniques
One effective approach to managing anxiety is through Cognitive Behavioral Therapy (CBT) techniques. CBT focuses on identifying and challenging negative thought patterns that contribute to anxiety. For instance, when you find yourself thinking, "I can't handle this," try to reframe it to, "I have faced challenges before, and I can learn to cope with this one too." Keeping a journal to document your thoughts and feelings can also help you recognize patterns and triggers, allowing you to address them more effectively.

Mindfulness and Relaxation Techniques
Incorporating mindfulness practices into your daily routine can significantly help in managing anxiety. Mindfulness involves being present in the moment and accepting your thoughts and feelings without judgment. Techniques such as deep breathing exercises, progressive muscle relaxation, or guided imagery can help calm your nervous system and reduce feelings of anxiety. Apps like Headspace or Calm offer guided meditations that can be beneficial for beginners.

Gradual Exposure to Fears
Gradual exposure to the situations that trigger your anxiety can also be a helpful strategy. Start with small, manageable tasks that relate to your fears about the future. For example, if you feel anxious about job searching, set a goal to update your resume or apply for one job per week. Celebrate these small victories, as they can help build your confidence and resilience over time.

Building a Support Network
Connecting with others who understand your situation can provide emotional support and encouragement. Consider reaching out to friends, family, or support groups where you can share your experiences and feelings. Sometimes, just knowing that you are not alone in your struggles can alleviate some of the burdens of anxiety.

Professional Help
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 tailored strategies and support, whether through therapy, medication, or a combination of both. They can help you explore the underlying causes of your anxiety and develop coping mechanisms that are specific to your needs.

Self-Compassion
Lastly, practice self-compassion. It’s easy to be hard on yourself during tough times, but remember that healing takes time. Allow yourself to feel what you’re feeling without judgment. Recognize that it’s okay to seek help and that taking small steps toward recovery is a sign of strength, not weakness.

Conclusion
In summary, overcoming low resilience in the face of anxiety and uncertainty is a gradual process that involves understanding your feelings, utilizing cognitive and mindfulness techniques, engaging in gradual exposure, building a support network, and seeking professional help if necessary. Remember that it’s perfectly normal to feel apprehensive after experiencing significant stress, and with time and the right strategies, you can regain your confidence and ability to face future challenges. Be patient with yourself, and take it one step at a time.

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