Overcoming Anxiety from Carelessness: Seeking Help for Mental Health

Feeling anxious due to my own carelessness?

I have recently been troubled by anxiety again (I have been diagnosed in the past).
I tend to be somewhat scatterbrained, forgetful, and careless.
I often leave my keys in the door and forget to take them out (later, my family asked me to unlock the door and remove the keys before taking off my shoes to enter the house).
I have also forgotten that I was boiling ginger tea and left the house without turning off the stove (I later overcame this by putting a note on the front door that says "Remember to turn off the stove").
Because I often make significant mistakes in daily life, I worry about endangering others' lives, which sometimes leads to anxiety.
This time, I haven't slept well for three days due to anxiety because I rushed out and forgot to check if I had unplugged all the appliances.
After work, I wouldn't return to my rental place but would go directly back to my hometown.
The night before, I had used an electric blanket, and even though it has a two-hour automatic shut-off feature, I had never seriously tested it.
After getting on the bus home, I suddenly remembered that I forgot to check the power.
I wanted to immediately take the high-speed rail back to my rental place to check, but I knew the electric blanket had an automatic shut-off feature.
Still, my mind conjured various tragic scenarios.
Sometimes, I also feel anxious because I forget to wash my hands after petting my animals and then rub my eyes, worrying about being infected with parasites, or after applying a pain relief ointment, I forget to wash my hands and then touch my pets, leading me to worry about whether they might suffer from salicylate poisoning.

The root of my anxiety seems to stem from my careless lifestyle habits, which I really dislike about myself.
I have also seen doctors for various illnesses or chronic symptoms, but usually, I start forgetting my lifestyle habits after taking medication for three to five days.
I don't have a consistent routine of eating three meals a day, so if medication is prescribed to be taken three times a day, I might initially remember to take it with meals but end up only remembering to take it twice a day.
Is there still hope for my anxiety disorder? If I see a psychiatrist, will they provide behavioral or lifestyle advice? Or do doctors usually only prescribe medication for symptoms and refer other issues to therapists? However, I am very resistant to therapy, as I find it to be an uncomfortable process.
I really don't know what to do to make it easier to avoid anxiety.

Ju Er, 20~29 year old female. Ask Date: 2017/04/24

Dr. Liu Runqian reply Psychiatry

Memory varies from person to person, and at your age, it is unlikely that you are experiencing issues such as dementia.
If you are having trouble with your memory, you can start by using other supportive tools (such as sticky notes, notebooks, or mobile calendars) to assist you.
Based on your described level of anxiety, it seems to have exceeded what is considered normal concern and is affecting your daily life.
It is advisable to consult a professional psychiatrist for an evaluation.
Regarding the need for psychotherapy, counseling, or medication, you can discuss these options with the doctor, as there are various treatment approaches available depending on the severity of your symptoms.

Reply Date: 2017/04/24

More Info

It sounds like you are experiencing significant anxiety related to your daily life and habits, which is impacting your mental health and overall well-being. Your concerns about forgetfulness and carelessness, especially regarding safety, are valid and can understandably lead to heightened anxiety. It's important to recognize that anxiety can manifest in various ways, and your experiences are not uncommon among individuals dealing with anxiety disorders.

First and foremost, it's crucial to understand that seeking help is a positive step toward managing your anxiety. Mental health professionals, including psychiatrists and psychologists, can provide valuable support and strategies to help you cope with your anxiety. While you mentioned concerns about medication and the potential for dependency, it's worth noting that medication is not the only option. Many practitioners also focus on therapy and behavioral strategies to help patients manage their symptoms.

When you visit a mental health professional, they will likely conduct a thorough assessment of your symptoms and history. This assessment can help determine the best course of action for you. Some doctors may prescribe medication to help alleviate anxiety symptoms, but they often also recommend therapy as a complementary approach. Cognitive-behavioral therapy (CBT) is particularly effective for anxiety disorders, as it helps individuals identify and challenge negative thought patterns and behaviors that contribute to their anxiety.

You expressed a reluctance to engage in therapy, feeling that it might be uncomfortable. It's important to acknowledge that therapy can be challenging, but it can also be incredibly beneficial. A skilled therapist can provide a safe space for you to explore your thoughts and feelings, helping you develop coping mechanisms and strategies to manage your anxiety more effectively. If traditional talk therapy feels daunting, you might consider exploring alternative forms of therapy, such as art therapy, mindfulness-based therapy, or even group therapy, which can sometimes feel less intimidating.

In addition to professional help, there are several self-help strategies you can implement to manage your anxiety. Here are a few suggestions:
1. Mindfulness and Relaxation Techniques: Practicing mindfulness, meditation, or deep-breathing exercises can help ground you in the present moment and reduce anxiety. These techniques can help you manage racing thoughts and bring your focus back to the here and now.

2. Routine and Structure: Establishing a daily routine can provide a sense of stability and predictability, which can be comforting when dealing with anxiety. Consider creating checklists or reminders for important tasks, such as turning off appliances or taking medication.

3. Physical Activity: Regular exercise is known to reduce anxiety and improve mood. Even simple activities like walking, yoga, or stretching can have a positive impact on your mental health.

4. Limit Stimulants: Reducing caffeine and sugar intake can help minimize anxiety symptoms. These substances can exacerbate feelings of nervousness and restlessness.

5. Connect with Others: While you may feel uncomfortable discussing your feelings, reaching out to trusted friends or family members can provide support. Sometimes, just sharing your thoughts can alleviate some of the burden.

6. Educate Yourself: Understanding anxiety and its effects can empower you to manage your symptoms better. There are many resources available, including books, online courses, and support groups.

7. Gradual Exposure: If certain situations trigger your anxiety, consider gradually exposing yourself to those situations in a controlled manner. This can help desensitize you to the anxiety-provoking stimuli over time.

Ultimately, the path to managing anxiety is personal and may require some trial and error to find what works best for you. Remember that you are not alone in this journey, and seeking help is a sign of strength. A mental health professional can guide you through this process, offering support and strategies tailored to your unique situation. Don't hesitate to reach out for help; taking that first step can lead to significant improvements in your quality of life.

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