Overcoming Excessive Worry: Strategies for Managing Anxiety and Obsessions

Q: Overcoming Excessive Worry: Strategies for Managing Anxiety and Obsessions

Hello： It is difficult for us to control our tendency to worry about certain things, so a better approach is to accept the fact that we are prone to worry. <br>Then remind ourselves that the things we worry about have already been thought through many times and are unlikely to ha

Excessive worry?

I am not sure if it is related to obsessive thinking, but I constantly worry about many things, sometimes even to the point where I feel it's irrational.
More seriously, I have a strong fear of indirectly contracting sexually transmitted infections (STIs), such as through toilets or trash bins.
I worry that if I go to someone else's house and they have an STI, or if someone with an STI comes to my house, I could get infected through the toilet.
I even fear that if a towel accidentally touches the toilet and then I use it on my body, I could get infected, especially if I have any cuts or wounds (like after shaving my armpits or popping pimples).
Although I understand that while these scenarios are possible, the likelihood is very low, I find it hard to let go of these worries, feeling that if I were to contract an STI, my life would be ruined.
Additionally, I seem to be very afraid of making significant mistakes due to small oversights, such as forgetting to put away a knife and causing injury to a family member, or forgetting to turn off the gas and causing an explosion that could harm others, or making a work-related mistake that could lead to infinite compensation to the company or unemployment (though this part is not as severe).
It feels like I am overly concerned that my carelessness could lead to catastrophic consequences, ruining my life.
I wonder if my excessive worrying has caused some autonomic nervous system dysregulation, as I have been waking up early, experiencing constipation, or having frequent urges to urinate.
Could you please provide some suggestions for adjusting my thought patterns? Thank you! Although I have considered seeking medical help, I worry it might affect my ability to purchase insurance, and overall, it doesn't seem to have reached a point of being unmanageable.
Most of the time, talking to friends helps, but there are some issues I can't seem to let go of.
I would like to know if you have any other recommendations for seeking professional help.
Thank you.

Nìmíng, 20~29 year old female. Ask Date: 2017/06/24

Dr. Liang Sunyuan reply Psychiatry

Hello: It is difficult for us to control our tendency to worry about certain things, so a better approach is to accept the fact that we are prone to worry.
Then remind ourselves that the things we worry about have already been thought through many times and are unlikely to happen, as they have never happened before.
Smile, relax, and shift your focus to doing things that you enjoy when you are not worried.
Wishing you all the best.

Reply Date: 2017/06/24

More Info

Overcoming excessive worry and anxiety can be a challenging journey, especially when these feelings become overwhelming and interfere with daily life. Your concerns about potential health risks, such as contracting a sexually transmitted infection (STI) through indirect means, and fears of causing harm to others due to negligence, are indicative of anxiety that may border on obsessive-compulsive tendencies. It’s important to recognize that while these worries may feel very real, they often stem from cognitive distortions rather than actual probabilities.

Understanding Your Anxiety
The fears you describe, such as worrying about contracting an STI from a toilet seat or a towel, reflect a common pattern in anxiety disorders where individuals fixate on unlikely scenarios. The likelihood of contracting STIs through such means is extremely low, as these infections typically require direct contact with infected bodily fluids. However, the anxiety surrounding these thoughts can lead to compulsive behaviors, such as excessive cleaning or avoidance of certain situations, which only serve to reinforce the cycle of worry.

Similarly, your fear of making mistakes that could lead to catastrophic outcomes, like forgetting to put away a knife or turning off the gas, is another manifestation of anxiety. This type of thinking often involves "catastrophizing," where one imagines the worst possible outcome from a minor mistake. While it’s natural to want to be cautious and responsible, excessive worry can lead to paralysis by analysis, preventing you from enjoying life and engaging fully with your surroundings.

Strategies for Managing Anxiety
1. Cognitive Behavioral Therapy (CBT): This is one of the most effective treatments for anxiety disorders. CBT focuses on identifying and challenging negative thought patterns and replacing them with more balanced and realistic thoughts. A therapist can help you work through your specific fears and develop coping strategies.

2. Mindfulness and Relaxation Techniques: Practices such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce anxiety symptoms. These techniques encourage you to focus on the present moment rather than getting caught up in worries about the future.

3. Limit Information Consumption: If you find yourself obsessively researching health risks or potential dangers, consider setting boundaries on how much time you spend seeking information. This can help reduce the cycle of worry that comes from excessive information gathering.

4. Challenge Your Thoughts: When you notice anxious thoughts creeping in, ask yourself about the evidence for and against these thoughts. For instance, consider the actual statistics regarding STI transmission and remind yourself of the low likelihood of such events occurring.

5. Gradual Exposure: If certain situations trigger your anxiety, consider gradually exposing yourself to these situations in a controlled manner. For example, if you’re worried about using public restrooms, start by using them in low-stress environments and gradually increase your exposure.

6. Physical Activity: Regular exercise can significantly reduce anxiety levels. Activities like walking, running, or yoga can help release endorphins, which improve mood and reduce stress.

7. Seek Professional Help: While you mentioned concerns about seeking treatment due to potential insurance implications, it’s important to prioritize your mental health. Many therapists offer sliding scale fees, and some community health centers provide services at reduced costs. A mental health professional can help you navigate your anxiety and develop effective coping strategies.

8. Journaling: Writing down your thoughts and worries can help you process them and gain perspective. It can also serve as a tool to track your anxiety triggers and responses over time.

Conclusion
It’s commendable that you’re seeking ways to manage your anxiety and are aware of the impact it has on your life. Remember that it’s okay to ask for help, and taking steps to address your concerns is a sign of strength. While the journey to overcoming excessive worry may take time, with the right strategies and support, you can learn to manage your anxiety more effectively and lead a fulfilling life.

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