Coping with Anxiety: Tips for Managing Worry About Your Pet's Health

How to train to improve excessive anxiety?

I have a very beloved cat whom I treat like my daughter.
I have kept her by my side for 12 years, and she has been healthy until a year ago when she suddenly started sneezing.
Whenever I hear her sneeze, I jump up and secretly check on her to make sure she is okay, and I anxiously take her to the vet.
Although the doctor said that a little sneezing is nothing to worry about, I can't seem to let it go (I don't know if this is perfectionism, but I only feel at ease when I see her completely healthy).
Since I work from home, this has affected my life over the past year (poor sleep), my eating habits (loss of appetite), and my work performance.
I have come to realize that perhaps I am the one who is truly unwell.
I would like to ask the doctor for some advice on how I can improve my current situation, such as how to think about it or what I can do to accept the fact that my cat sneezing a little is okay.
Sometimes I also think about how she might be the first loved one I lose (she is getting older), and I wonder if this is related to my feelings; I still cannot accept or imagine that situation happening.
Thank you, doctor!

Mr. Hsu, 30~39 year old female. Ask Date: 2017/05/10

Dr. Zhang Fangrong reply Psychiatry

Dear Sir/Madam,
Thank you for your inquiry.
Based on the process you described, in addition to anxiety, it is important to consider the possibility of depression (difficulty sleeping), dietary issues (loss of appetite), and poor work performance.
If you have also experienced a significant weight loss, depression should be prioritized as a consideration.
You may try to make some adjustments on your own, including maintaining a regular lifestyle, a balanced diet, adequate sleep, and moderate exercise.
If there is no improvement, please consider visiting a mental health clinic to consult with a psychiatrist for discussion and treatment.

We welcome your visit and wish you good mental and physical health.
Sincerely,
Dr.
Fang-Jung Chang
Department of Psychiatry

Reply Date: 2017/05/10

More Info

Coping with anxiety, especially when it revolves around the health of a beloved pet, can be incredibly challenging. Your deep bond with your cat, whom you regard as a daughter, is a testament to the love and care you provide. However, the anxiety stemming from her health concerns is affecting your daily life, including your sleep, appetite, and work performance. It’s essential to recognize that while your concern for your pet is valid, the level of anxiety you are experiencing may be disproportionate to the actual health risks involved.

First, it’s important to understand that pets, like humans, can have minor health issues that do not necessarily indicate a severe problem. Sneezing in cats can be caused by various benign factors, such as allergies, dust, or even a mild cold. If your veterinarian has assessed your cat and deemed her health to be stable, it may be helpful to trust their expertise. However, your feelings of anxiety are valid and deserve attention.

Here are some strategies to help you cope with your anxiety regarding your cat’s health:
1. Educate Yourself: Knowledge can be a powerful tool in alleviating anxiety. Understanding common health issues in cats, their symptoms, and when to seek veterinary care can help you differentiate between minor concerns and serious health issues. This knowledge may provide reassurance that not every sneeze is a cause for alarm.

2. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you stay grounded in the present moment rather than spiraling into worry about potential future scenarios. Techniques such as deep breathing, meditation, or progressive muscle relaxation can help reduce anxiety. Apps like Headspace or Calm can guide you through these practices.

3. Limit Exposure to Triggers: If certain situations or information exacerbate your anxiety (like excessive online research about pet health), it may be beneficial to limit your exposure to these triggers. Set boundaries for how much time you spend researching or worrying about your cat’s health.

4. Create a Routine: Establishing a daily routine can provide structure and predictability, which can be comforting. Include time for self-care activities that you enjoy, such as reading, walking, or engaging in hobbies that distract you from anxious thoughts.

5. Seek Support: Talking to friends or family members who understand your bond with your cat can provide emotional support. If you find that your anxiety is overwhelming, consider speaking with a mental health professional. They can help you explore your feelings and develop coping strategies tailored to your situation.

6. Focus on the Positive: Instead of solely concentrating on potential health issues, try to focus on the positive aspects of your cat’s life. Celebrate her good days and the joy she brings you. Keeping a journal to note these positive moments can help shift your perspective.

7. Prepare for the Future: It’s natural to worry about the future, especially regarding the health of a beloved pet. While it’s difficult to think about, preparing for the eventuality of loss can sometimes alleviate anxiety. Consider discussing with a veterinarian about what to expect as your cat ages and how to ensure her comfort and quality of life.

8. Engage in Activities Together: Spend quality time with your cat doing activities she enjoys. This can strengthen your bond and provide you with joyful moments that distract from your worries.

9. Accept Uncertainty: Life is inherently uncertain, and while it’s difficult, accepting that you cannot control every aspect of your pet’s health can be liberating. Focus on what you can control—providing love, care, and a safe environment for your cat.

In conclusion, while your concern for your cat’s health is understandable, it’s crucial to find a balance that allows you to care for her without compromising your own well-being. By implementing these strategies, you can work towards managing your anxiety and fostering a healthier mindset. Remember, seeking help from a professional is always a valid option if you feel overwhelmed. Your mental health is just as important as your cat’s health, and taking care of yourself will ultimately benefit both you and your furry companion.

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