Overcoming Persistent Negative Emotions and Fear: A Guide

Q: Overcoming Persistent Negative Emotions and Fear: A Guide

Hello, Wei： Personality traits are not easy to change overnight, but you can learn to live well with your own characteristics. <br>You can acknowledge that you are someone who tends to worry. <br>When feelings of fear or anxiety arise, take a minute to clarify what you are worrie

Issues related to mood instability and anxiety?

Hello, doctor.
I have been struggling with negative feelings for a long time.
I often find that the days I feel unhappy outnumber the days I feel happy, and even when I do feel happy, it seems like I can't genuinely enjoy it; there's always a lingering sense of negativity in my heart.
After school, even though I have several hours to do my homework or engage in activities I enjoy, I feel overwhelmed by everything and constantly check the time, making it hard to focus on the present.
It's challenging to get through each day with a sense of stability.
Recently, I watched a documentary about the 3.11 earthquake and tsunami in Japan, which worsened my mood and instilled a sense of fear in me.
On one hand, I keep thinking about those terrifying images; on the other hand, I recall the earthquakes from the previous two years during winter break that caused buildings to collapse and resulted in many casualties.
Since I live in an apartment building with my family, I started feeling a bit scared back then, and although I forgot about it for a while, that feeling seems to have returned.
Now, being at home triggers feelings of fear; I hesitate to be alone at home or in my room.
I want to try to distract myself, but the fear seems to linger in my heart, and it feels difficult to control.
Sometimes I feel a bit better, but other times my mind is flooded with fear.
Whether I'm feeling down or scared, I try to go out with my family on weekends or take walks or run on the playground after school, but my mind quickly falls back into those emotional states.
What should I do about this?

Wei, 10~19 year old female. Ask Date: 2019/05/02

Dr. Liang Sunyuan reply Psychiatry

Hello, Wei: Personality traits are not easy to change overnight, but you can learn to live well with your own characteristics.
You can acknowledge that you are someone who tends to worry.
When feelings of fear or anxiety arise, take a minute to clarify what you are worried about.
Consider if there is anything you can do to prevent the situation that is causing your anxiety.
If there is, and you can do it, then go ahead and take action.
If not, continue with what you were originally doing.
Life is unpredictable, and there will certainly be changes in the future; this cannot be altered, only accepted.
The most important thing is to seize the moment and make good use of your time to do what needs to be done.
If you still feel troubled, seeking medical assistance is also an option.
Wishing you all the best.

Reply Date: 2019/05/02

More Info

Overcoming persistent negative emotions and fear can be a challenging journey, especially when these feelings become overwhelming and affect daily life. Based on your description, it seems that you are experiencing a combination of anxiety, fear, and a tendency to dwell on negative thoughts. This is not uncommon, and many people struggle with similar feelings. Here are some strategies that may help you navigate through these emotions:
1. Understanding Your Emotions: The first step in overcoming negative emotions is to acknowledge and understand them. It’s essential to recognize that feeling anxious or fearful is a normal human experience, especially in response to traumatic events or stressful situations. Journaling can be a helpful tool for this. Write down your feelings, thoughts, and any triggers that you notice. This practice can provide clarity and help you identify patterns in your emotions.

2. Mindfulness and Grounding Techniques: Practicing mindfulness can help you stay present and reduce anxiety about the future or past events. Techniques such as deep breathing, meditation, or grounding exercises (like focusing on your five senses) can help anchor you in the present moment. For instance, when you feel overwhelmed, take a few deep breaths, and focus on the sensations of your breath entering and leaving your body.

3. Limit Exposure to Triggers: It’s understandable that watching distressing documentaries, like the one about the 311 earthquake and tsunami, can evoke fear and anxiety. While it’s important to stay informed, consider limiting your exposure to media that triggers these feelings. Instead, seek out uplifting or educational content that promotes positive emotions.

4. Physical Activity: Engaging in physical activities, such as walking, running, or any form of exercise, can significantly improve your mood and reduce anxiety. Exercise releases endorphins, which are natural mood lifters. You mentioned that you already go out with family and walk or run; try to make this a regular part of your routine, as it can help alleviate feelings of fear and negativity.

5. Social Support: Connecting with family and friends can provide emotional support. Share your feelings with someone you trust; sometimes, just talking about what you’re going through can lighten the burden. If you feel comfortable, consider joining a support group where you can meet others who share similar experiences.

6. Professional Help: If your feelings of fear and negativity persist or worsen, seeking help from a mental health professional can be beneficial. Therapists can provide you with coping strategies tailored to your specific needs and help you work through your emotions in a safe environment. Cognitive-behavioral therapy (CBT) is particularly effective for anxiety and negative thought patterns.

7. Establish a Routine: Creating a daily routine can provide structure and a sense of normalcy. Include time for work, relaxation, and activities you enjoy. Having a plan can help reduce feelings of being overwhelmed and give you a sense of control over your day.

8. Practice Self-Compassion: Be gentle with yourself. Understand that it’s okay to feel the way you do and that healing takes time. Celebrate small victories, whether it’s getting through a day with less anxiety or finding joy in a simple activity.

9. Explore Relaxation Techniques: Techniques such as yoga, tai chi, or progressive muscle relaxation can help reduce anxiety and promote a sense of calm. These practices encourage you to focus on your body and breath, helping to alleviate tension and fear.

10. Limit Caffeine and Sugar: High levels of caffeine and sugar can exacerbate anxiety and negative emotions. Consider reducing your intake of these substances to see if it helps improve your mood.

In conclusion, overcoming persistent negative emotions and fear is a multifaceted process that requires patience and self-compassion. By implementing these strategies, you can begin to manage your feelings more effectively and create a more positive outlook on life. Remember, seeking help is a sign of strength, and you don’t have to navigate this journey alone.

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