How to Cope with Persistent Anxiety and Restlessness?

What should I do if I can't relax my mind?

I have been very worried about whether I am pregnant for the past five weeks, and this anxiety continues.
I visited an obstetrician-gynecologist who confirmed my condition and told me not to worry.
However, I still feel very anxious, as if this matter is not resolved.
Whenever I find information online that suggests a low probability of pregnancy, I start to think that even a low probability means there is still a possibility, which keeps me in a state of agitation.
As long as I cannot get a definitive answer—something that is certain or completely ruled out—I cannot relax.
After my visits to the obstetrician-gynecologist, I might feel calm for about two hours before I start to feel that things are not really over and that there must be something else going on.
I even switched doctors during this time, but all the doctors believe this is not a gynecological issue.

At night, I often wake up suddenly, sometimes experiencing lower abdominal pain, which seems to worsen the more I focus on it.
My dreams have become more frequent, and sometimes I can't distinguish between reality and dreams.
I often have shallow sleep, waking up repeatedly in the early morning, and I get up very early, yet I still feel extremely fatigued.
I feel that my life is significantly affected, but when I want to catch up on sleep, I find it hard to fall asleep.

In the past, I have felt overwhelmed by societal events, constantly worrying about what might happen next.
I wonder if something is watching me in the dark, and I have a persistent worry that occupies my mind.
Whenever I resolve one worry, a new one seems to arise, disrupting my life day and night.
My friends say that I tend to overthink and cannot let go of things that should be reassuring.
I always feel that the information I have is not perfect enough.
Is this a condition, or is it just a reaction to specific events? Thank you.

Ray, 20~29 year old female. Ask Date: 2017/02/14

Dr. Ding Shuyan reply Psychiatry

You tend to worry easily, have shallow and fragmented sleep, and feel anxious, often blowing small issues out of proportion.
Some patients with anxiety disorders exhibit these symptoms.
To determine whether this is a disorder, it is essential to assess if it significantly impacts your daily functioning or if it causes you considerable distress.
If you find yourself in such a situation, seeking medical help would be advisable.
Personality traits can play a role, but if there is a clear onset of these symptoms, it is important to consider that it may not be solely a personality issue.
Anxiety and depression are common conditions, and treatments are often quick and effective, so you can rest assured.

You can try self-help methods, such as watching videos on muscle relaxation techniques uploaded by doctors or psychologists on YouTube and practicing along with them, which is safe and has no side effects.
Regular moderate exercise, reducing caffeine, tea, and alcohol intake, and avoiding late nights or irregular lifestyles can also be beneficial.
If you have the time, consider learning yoga, qigong, or meditation under the guidance of an instructor, as these practices can complement muscle relaxation training effectively.

Wishing you all the best,
Dr.
Ding Shuo-Yan

Reply Date: 2017/02/14

More Info

Coping with persistent anxiety and restlessness can be a challenging journey, especially when it feels like your mind is constantly racing with worries and fears. From your description, it seems that you are experiencing a significant amount of anxiety related to the possibility of pregnancy, compounded by a tendency to ruminate on negative outcomes. This is not uncommon, and many people find themselves caught in a cycle of worry that can be difficult to break.

First and foremost, it is essential to acknowledge that what you are feeling is valid. Anxiety can manifest in various ways, including physical symptoms such as abdominal pain, sleep disturbances, and a sense of restlessness. These symptoms can be exacerbated by stress and worry, creating a feedback loop that makes it even harder to find peace of mind.
One effective approach to managing anxiety is to practice mindfulness and grounding techniques. Mindfulness involves focusing on the present moment and accepting it without judgment. This can be particularly helpful when you find yourself spiraling into anxious thoughts. Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can help calm your mind and body. For instance, when you notice your thoughts racing, take a moment to breathe deeply, focusing on the sensation of your breath entering and leaving your body. This can help anchor you in the present and reduce feelings of anxiety.

Another strategy is cognitive-behavioral therapy (CBT), which is a well-established method for treating anxiety. CBT helps individuals identify and challenge negative thought patterns and replace them with more balanced and realistic thoughts. For example, when you find yourself worrying about low probabilities of pregnancy, you can remind yourself of the medical advice you received and focus on the facts rather than hypothetical scenarios. Keeping a thought journal can also be beneficial; write down your worries and then counter them with evidence or positive affirmations.

It’s also crucial to establish a support system. Talking to friends or family members about your feelings can provide relief and perspective. Sometimes, just expressing your worries can lessen their intensity. If you feel comfortable, consider seeking professional help from a therapist or counselor. They can provide you with tailored strategies and support to navigate your anxiety.

In addition, lifestyle changes can significantly impact your anxiety levels. Regular physical activity, a balanced diet, and adequate sleep are foundational to mental well-being. Exercise, in particular, is known to release endorphins, which can improve your mood and reduce anxiety. Aim for at least 30 minutes of moderate exercise most days of the week.
Lastly, consider limiting your exposure to information that fuels your anxiety. For instance, if researching pregnancy online leads to more worry, it may be helpful to set boundaries around how much time you spend looking for information. Instead, focus on what you can control, such as attending medical appointments and following your healthcare provider's advice.

In summary, coping with persistent anxiety involves a combination of mindfulness practices, cognitive-behavioral strategies, lifestyle changes, and seeking support. It’s important to remember that you are not alone in this experience, and with the right tools and support, you can find ways to manage your anxiety effectively. If your symptoms persist or worsen, do not hesitate to reach out to a mental health professional for further assistance.

Similar Q&A

Effective Strategies to Overcome Exam Anxiety and Nervousness

I would like to ask, I often feel uncomfortable or anxious due to exams or unfamiliar environments. Is this because I haven't prepared myself mentally? Are there medical treatments available for these symptoms? Or are there any methods to cope with this? I have an exam comin...

Dr. Chen Wenke reply Psychiatry
Hello: From the issues you've described, it is clear that you have an adjustment disorder, which you often manifest through symptoms of anxiety. Are you someone who tends to be impatient and frequently puts a lot of pressure on yourself, often displaying tense emotions? Indi...

Overcoming Anxiety: Strategies for Managing Worry and Self-Doubt

I often find myself feeling anxious and inadequate compared to my classmates. I feel useless and hopeless about the future, especially since my peers are becoming teachers and passing civil service exams, while I feel like I can never catch up. I read that using a fixed structure...

Dr. Zheng Jingming reply Psychiatry
Your main issues include anxiety, depression, negative thoughts, and feelings of inferiority, which you feel unable to control. To make a definitive diagnosis, there are still several questions that need to be addressed, such as: How long have you been experiencing these symptoms...

How to Cope with Lingering Frustration and Anxiety?

Recently, I've been facing a problem where I easily get upset over unhappy or unfortunate events. I often feel irritated and can't stop thinking about it, which makes me very frustrated. Sometimes it might just be a small issue, but I keep overthinking it, and the more ...

Dr. Ding Shuyan reply Psychiatry
Hello, everyone encounters unpleasant situations. The events themselves are rarely entirely negative; it is mainly our interpretation of their significance and the accompanying emotions that shape our experience. My suggestion is to first reflect on the situation that has upset y...

How to Overcome Constant Anxiety and Find Inner Peace

If a doctor feels constantly anxious and others around them sense this tension, it may seem like there is always something to worry about, making it difficult to relax. What can be done to alleviate this anxiety? Although you have tried diaphragmatic breathing, you still feel ten...

Dr. Zhang Jiafen reply Psychiatry
Hello: It is evident that this ongoing anxiety and tension is significantly impacting your life. While anxiety is a normal emotion that everyone experiences, if any emotion persists for a duration or intensity that exceeds what you can tolerate or what is acceptable to others, it...