Panic-Like Symptoms: Navigating Mental Health Challenges

Q: Panic-Like Symptoms: Navigating Mental Health Challenges

Hello： It is advisable to accept the imperfections of the world and to embrace your own imperfections. <br>We cannot excel at everything, and external events often contradict our expectations, yet we manage to get through them. <br>It is natural to feel irritable at times; I reco

Symptoms of panic?

Hello, doctor.
When I was in the second year of junior high, I sought help from a private mental health clinic due to nightmares, poor sleep quality, and significant mood swings.
At that time, the doctor diagnosed me with mild bipolar disorder and excessive pressure from academic tutoring, but did not prescribe any medication.
I only had a one-hour conversation with a counselor.

This time, I want to ask a question because I've noticed that I often become fixated on certain thoughts.
Even minor mistakes, like taking the wrong elevator or forgetting to bring something small out of the house, can make my emotions very tense.
In mild cases, I might crumple paper, clench my fists, or speak rudely to others.
In more severe cases, I experience physical stiffness, rapid breathing, crying, screaming, talking to myself, or even injuring myself by pinching too hard.
Of course, these are all minor injuries and usually last less than an hour, which is why I haven't mentioned it to anyone.
When it gets too intense, I tend to isolate myself in my room or the bathroom.
This situation has been increasing in frequency from the time I entered junior high until I graduated, and now that I’m in high school.
I am generally an ordinary student, but these symptoms have made me increasingly avoid social interactions, as the stimulation from being around others tends to heighten my emotional agitation.
Consequently, I could no longer handle the social dynamics at school and decided to drop out.
During my time at home, I haven't contacted any of my past friends.
I want to return to the clinic I previously visited because the conversation with the counselor made me feel like I am a sick person who needs medical assistance to improve my condition.
Alternatively, I wonder if I am not actually ill, but rather just experiencing stress, poor sleep, and the challenges of adolescence.
If that is the case, I would appreciate any advice you could provide.
Thank you.

Niming, 10~19 year old female. Ask Date: 2017/04/07

Dr. Liang Sunyuan reply Psychiatry

Hello: It is advisable to accept the imperfections of the world and to embrace your own imperfections.
We cannot excel at everything, and external events often contradict our expectations, yet we manage to get through them.
It is natural to feel irritable at times; I recommend identifying what events are causing this irritation and what thoughts are leading to negative feelings, and learning more effective stress relief methods.
Each person has different stress relief techniques that work for them, such as reading, listening to music, jogging, walking, writing, drawing, chatting, and so on.
As for whether you are experiencing depression or anxiety, or simply high levels of stress, a face-to-face evaluation is necessary for an accurate assessment.
If you continue to feel troubled, it is advisable to return for a follow-up evaluation.
Wishing you all the best.

Reply Date: 2017/04/07

More Info

Navigating mental health challenges, especially during adolescence, can be incredibly complex and overwhelming. Your experiences of panic-like symptoms, emotional volatility, and the tendency to fixate on mistakes are not uncommon, particularly for individuals dealing with stressors such as academic pressure and interpersonal relationships. It’s important to understand that these symptoms can be manifestations of underlying anxiety or mood disorders, and seeking help is a crucial step toward recovery.

From your description, it seems you are experiencing heightened anxiety, which can lead to physical symptoms such as rapid breathing, muscle tension, and emotional outbursts. These reactions can be triggered by seemingly minor mistakes, such as forgetting something at home or taking the wrong elevator. This pattern of behavior is often linked to a heightened sensitivity to stress and a tendency to ruminate on negative experiences. When you find yourself in these situations, your body may react as if it is in danger, leading to a fight-or-flight response, which is characterized by physical symptoms like increased heart rate, sweating, and even tears.

The feelings of being overwhelmed and the urge to isolate yourself are also significant. Many individuals who struggle with anxiety or mood disorders may withdraw from social interactions because they fear judgment or feel unable to cope with the emotional demands of relationships. This withdrawal can create a cycle of loneliness and increased anxiety, making it even harder to engage with others.

It’s commendable that you recognize the need for support and are considering returning to the mental health clinic where you previously received care. Therapy, particularly cognitive-behavioral therapy (CBT), can be highly effective for addressing anxiety and panic-like symptoms. CBT focuses on identifying and challenging negative thought patterns and behaviors, helping you develop healthier coping strategies. It can also provide a safe space to explore your feelings and experiences without judgment.

In addition to therapy, there are several self-care strategies you can incorporate into your daily routine to help manage anxiety:
1. Mindfulness and Relaxation Techniques: Practices such as deep breathing, meditation, or yoga can help calm your mind and body. These techniques encourage you to focus on the present moment, reducing the tendency to ruminate on past mistakes.

2. Physical Activity: Regular exercise is a powerful tool for managing anxiety. It releases endorphins, which can improve your mood and reduce stress. Aim for at least 30 minutes of moderate exercise most days of the week.

3. Healthy Sleep Hygiene: Since you mentioned poor sleep quality, establishing a consistent sleep routine can be beneficial. Aim to go to bed and wake up at the same time each day, and create a relaxing bedtime environment to promote better sleep.

4. Journaling: Writing down your thoughts and feelings can provide an outlet for your emotions and help you process your experiences. It can also serve as a tool for identifying triggers and patterns in your behavior.

5. Social Support: While it may feel challenging, maintaining connections with friends or family can provide emotional support. Consider reaching out to someone you trust to share your feelings, even if it’s just a small step.

6. Limit Caffeine and Sugar: Both can exacerbate anxiety symptoms. Pay attention to your diet and try to consume balanced meals that support your overall well-being.

It’s essential to remember that seeking help does not mean you are “sick” in a traditional sense; rather, it reflects your strength and willingness to address your mental health. You are not alone in this journey, and many people experience similar challenges. By taking proactive steps and seeking professional guidance, you can work towards regaining control over your emotions and improving your overall mental health. If you feel comfortable, I encourage you to reach out to a mental health professional who can provide tailored support and guidance as you navigate this process.

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