Overcoming Anxiety and Nausea: Coping with Past Trauma and Social Fears

Q: Overcoming Anxiety and Nausea: Coping with Past Trauma and Social Fears

Hello, Xiao Rui： Based on your description, it seems that you have tendencies towards pessimism and excessive anxiety. <br>You have also employed some self-soothing and self-regulation techniques, but the symptoms still persist. <br>Thinking about past negative events makes you f

Frequently feeling nauseous, anxious, and pessimistic?

Since childhood, whenever I recall unpleasant memories, I experience a nauseous feeling that sometimes leads to actual vomiting.
This is partly due to having been verbally bullied before graduating from junior high school.
As a result, I tend to be overly sensitive to others' reactions.
When I first entered high school, I would often think that when classmates were talking, they were mocking me or speaking ill of me.
It took me over a year of self-soothing to gradually alleviate these feelings.
This has also led to an increased memory of negative experiences, and I frequently feel nauseous while chatting with classmates.
My emotions have become more volatile, and I find myself getting angry more often than before.
When teachers or classmates offer me advice, I feel a significant amount of panic.
Logically, I understand that these are well-intentioned reminders, but I can't help but think pessimistically about the situation.
This also happens when I talk to neighbors; even if I make a small mistake, I know that the scenarios I imagine are unlikely to occur, yet I still can't stop myself from viewing things negatively (almost every time I imagine it leading to a lawsuit).
Talking to strangers makes me feel nervous and slightly fearful, even when communicating through my phone, as I want to end the conversation as quickly as possible.
When facing a crowd alone, I unconsciously tremble.
When I'm by myself, I feel anxious; for example, if I go out alone and no one is home, I start worrying about potential problems at home (like theft or a fire).
Now that I have graduated from high school, will these symptoms gradually disappear on their own? How can I improve these symptoms?

Xiao Rui, 10~19 year old female. Ask Date: 2017/06/16

Dr. Liang Sunyuan reply Psychiatry

Hello, Xiao Rui: Based on your description, it seems that you have tendencies towards pessimism and excessive anxiety.
You have also employed some self-soothing and self-regulation techniques, but the symptoms still persist.
Thinking about past negative events makes you feel nauseous, but those past events cannot be changed; we can only alter our perspective on them.
This feeling of nausea is your body communicating with you, trying to prevent you from dwelling on past negative experiences.
Over the years, you should have grown stronger and more resilient than before.
I recommend focusing on managing your present and future.
When excessive worry arises again, try to respond with a sense of humor; acknowledge that these anxious thoughts have resurfaced, smile, and let those thoughts drift away naturally while concentrating on what needs to be done.
If you continue to feel troubled, I suggest seeking medical assistance.
Wishing you a swift resolution to your concerns.

Reply Date: 2017/06/16

More Info

Overcoming anxiety and nausea, particularly when rooted in past trauma and social fears, can be a challenging journey. Your experiences of feeling nauseous when recalling negative memories, especially those related to bullying, are not uncommon. The psychological impact of such experiences can manifest physically, leading to symptoms like nausea and heightened anxiety in social situations. Here’s a comprehensive approach to understanding and coping with these challenges.

Understanding the Symptoms
1. Anxiety and Nausea: The connection between anxiety and physical symptoms like nausea is well-documented. When you recall traumatic events or feel anxious about social interactions, your body can react with a fight-or-flight response, which may include nausea. This is due to the body’s release of stress hormones, which can affect the gastrointestinal system.

2. Social Anxiety: Your heightened sensitivity to others' reactions and the fear of being judged or ridiculed can lead to social anxiety. This often stems from past experiences, such as bullying, where negative feedback from peers can create a lasting impact on self-esteem and social interactions.

3. Cognitive Patterns: The tendency to catastrophize—imagining the worst possible outcomes from minor mistakes—can exacerbate feelings of anxiety. This cognitive distortion can lead to a cycle of fear and avoidance, making it difficult to engage in social situations without feeling overwhelmed.

Coping Strategies
1. Therapeutic Interventions: Engaging in therapy, particularly cognitive-behavioral therapy (CBT), can be highly effective. CBT helps individuals identify and challenge negative thought patterns, replacing them with more balanced and realistic thoughts. A therapist can guide you in developing coping strategies for anxiety and help you process past traumas.

2. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you stay grounded in the present moment, reducing anxiety about past events or future interactions. Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can help alleviate physical symptoms of anxiety, including nausea.

3. Gradual Exposure: Gradually exposing yourself to social situations can help desensitize your anxiety response. Start with low-pressure interactions, such as speaking to a classmate or neighbor, and gradually increase the complexity of social situations as you build confidence.

4. Journaling: Keeping a journal can be a therapeutic outlet for expressing your thoughts and feelings. Writing about your experiences can help you process emotions and identify triggers for your anxiety. It can also serve as a tool for reflecting on positive interactions, reinforcing a more optimistic outlook.

5. Physical Activity: Regular exercise is a powerful tool for managing anxiety. Physical activity releases endorphins, which can improve mood and reduce stress. Aim for activities that you enjoy, whether it’s walking, dancing, or team sports.

6. Healthy Lifestyle Choices: Maintaining a balanced diet, getting adequate sleep, and avoiding excessive caffeine and alcohol can significantly impact your anxiety levels. A healthy lifestyle supports overall well-being and can help mitigate anxiety symptoms.

7. Support Systems: Surround yourself with supportive friends and family who understand your struggles. Sharing your feelings with trusted individuals can provide comfort and reduce feelings of isolation.

Seeking Professional Help
If your symptoms persist or worsen, it may be beneficial to seek professional help from a psychologist or psychiatrist. They can provide a comprehensive assessment and recommend appropriate treatment options, which may include therapy, medication, or a combination of both.

Conclusion
While it’s possible that some symptoms may improve over time, actively engaging in coping strategies and seeking support can significantly enhance your ability to manage anxiety and nausea. Remember, healing is a process, and it’s okay to seek help along the way. With the right tools and support, you can work towards overcoming the challenges posed by past trauma and social fears, ultimately leading to a more fulfilling and confident life.

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