Unconventional Coping Methods for Emotional Distress - Psychiatry

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Different methods of venting?


Hello, doctor.
I would like to ask: Everyone experiences feelings of depression, but if the way I express my emotions is different from others, should I seek professional help? About a month ago, I started having difficulty controlling my emotions due to certain reasons, mostly anger.
When I'm alone, I choose to slap myself to release my frustration.
Recently, I've noticed that it's not just anger; I also express disappointment in myself when I fail to meet certain standards, and the frequency of this behavior is increasing.
However, I appear normal in front of others.
I'm starting to wonder if this habit is unhealthy.

Niming, 20~29 year old female. Ask Date: 2017/06/02

Dr. Ding Shuyan reply Psychiatry


Hello, as you mentioned, everyone has different ways of coping with their emotions.
Self-harm is not uncommon, and if we include broader maladaptive coping mechanisms like substance abuse, many people engage in such behaviors.
To explore why this happens, it may require psychological counseling or therapy to delve into self-exploration and identify the underlying causes.
Simply put, it’s about finding alternative ways to express emotions.

For instance, some people may resort to eating as a way to cope with negative feelings.
However, feeling down does not equate to hunger, but eating can provide a sense of pleasure and serve as a stress relief mechanism.
The next time you feel upset, consider whether there are other ways to relieve stress instead of immediately resorting to the old habit of overeating.
The same goes for self-harm; while it may provide some effect for you, it is not a healthy solution.

You can think of methods that help you relax and feel happy to replace self-harm.
Next time you’re feeling down, take a moment to pause and allow yourself the space to explore new coping strategies.
Consulting a doctor is convenient and affordable, and I believe there’s nothing wrong with discussing your feelings with a physician.
Wishing you all the best.

Sincerely,
Dr.
Ding Shuo-Yan

Reply Date: 2017/06/02

More Info


It sounds like you are going through a challenging time, and I commend you for reaching out to discuss your feelings and coping mechanisms. Emotional distress, especially when it manifests in unconventional ways, can be a sign that it’s time to seek professional help. Your experience of feeling angry and resorting to self-harm as a means of coping is concerning and indicates that you may be struggling with deeper emotional issues.

Firstly, it’s important to recognize that everyone experiences emotions differently, and there is no one-size-fits-all approach to managing emotional distress. However, the methods you described—such as hitting yourself—are harmful and can lead to further emotional and physical issues. This behavior may provide temporary relief, but it does not address the underlying feelings of anger, disappointment, or sadness. Instead, it can create a cycle of negative emotions and self-punishment, which can exacerbate your mental health challenges.

Seeking professional help is a crucial step in addressing these feelings and behaviors. A mental health professional, such as a psychologist or psychiatrist, can provide you with a safe space to explore your emotions and develop healthier coping strategies. They can help you understand the root causes of your anger and disappointment, and work with you to find constructive ways to express and manage these feelings. Therapy can also provide you with tools to improve your emotional regulation, which may help you feel more in control of your reactions.

In addition to professional help, there are several strategies you can consider to manage your emotions more effectively:
1. Journaling: Writing down your thoughts and feelings can be a powerful way to process your emotions. It allows you to reflect on what triggers your anger or disappointment and helps you articulate your feelings in a constructive manner.

2. Physical Activity: Engaging in regular exercise can help release pent-up energy and reduce feelings of anger and frustration. Activities like running, swimming, or even dancing can serve as healthy outlets for your emotions.

3. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, or yoga can help you cultivate a sense of calm and improve your emotional awareness. These techniques can also assist in grounding you during moments of intense emotion.

4. Creative Expression: Exploring creative outlets like art, music, or writing can provide a safe way to express your feelings. This can be particularly helpful if you find it difficult to articulate your emotions verbally.

5. Building a Support Network: Surrounding yourself with supportive friends or family members can provide you with a sense of belonging and understanding. Sharing your experiences with trusted individuals can help alleviate feelings of isolation.

6. Setting Realistic Goals: If you find yourself feeling disappointed when you don’t meet certain standards, it may be helpful to reassess those expectations. Setting achievable, realistic goals can reduce feelings of inadequacy and help you celebrate small successes.

7. Professional Guidance: As mentioned earlier, consulting with a mental health professional can provide you with tailored strategies and support. They can help you explore the reasons behind your emotional responses and guide you toward healthier coping mechanisms.

In conclusion, while it’s normal to experience emotional distress, the way you cope with those feelings is crucial for your overall well-being. Resorting to self-harm is a sign that you may need additional support. Seeking help from a mental health professional can provide you with the tools and strategies to manage your emotions in a healthier way. Remember, you are not alone in this journey, and there are resources available to help you navigate through these challenging times.

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