My Mental Struggles: Seeking Relief and Clarity

What is wrong with me?

Sometimes I suddenly feel very suffocated, irritable, and experience shortness of breath, even struggling to breathe deeply.
Sometimes, hearing certain sounds, like passing cars or barking dogs, makes me feel even more agitated and angry.
I often feel sad, depressed, and overwhelmed, suddenly feeling disappointed with everything and hating myself.
It seems like there is no place in this world that can accommodate me.
I have always been a person with low self-confidence, and during these times, I feel even more overwhelmed, even questioning whether I am needed in this world.
I am not satisfied with my current situation and have certain expectations of myself, often feeling a lot of pressure.
I also care a lot about how others perceive me, and I cannot share my innermost thoughts with friends, nor can I express all my feelings to them.
It feels like I am afraid that others will not accept me.
There are many feelings that I can't recall at the moment, but they have troubled me for a long time, causing me significant distress and pain.
I want to understand what this situation is and if there are any methods to alleviate it.

Zhang, 10~19 year old female. Ask Date: 2019/11/06

Dr. Wu Enliang reply Psychiatry

Hello Ms.
Chang, I would like to know if these symptoms are persistent or if they occur most of the time? If so, we should consider the possibility of depression, and it would be necessary to seek treatment from a psychiatrist or a mental health specialist for medication or psychotherapy.
However, if these feelings occur only "sometimes" or "suddenly," and you feel fine at other times, it might be related to personality traits or recent significant life stressors.
In that case, it may be helpful to talk to someone or find ways to reduce life stress.
Dr.
Wu Enliang

Reply Date: 2019/11/06

More Info

It sounds like you are experiencing a complex mix of emotional distress, anxiety, and possibly symptoms of depression. Your feelings of being overwhelmed, the physical sensations of tightness in your chest, and the difficulty in expressing your thoughts and emotions are all significant indicators of mental health challenges. It's important to recognize that you are not alone in feeling this way, and many people experience similar struggles.

From what you've described, it seems like you may be dealing with anxiety, which can manifest as physical symptoms such as shortness of breath, irritability, and a heightened sensitivity to external stimuli (like sounds). This can lead to a cycle of negative thoughts and feelings of hopelessness, especially when you feel that you do not fit in or that there is no place for you in the world. These feelings can be exacerbated by the pressure to meet your own expectations and the perceived expectations of others.

The fact that you are aware of these feelings and are seeking clarity and relief is a positive step. It indicates a level of self-awareness that is crucial in addressing mental health issues. Here are some strategies that may help you cope with your current situation:
1. Seek Professional Help: It is essential to talk to a mental health professional who can provide you with a proper diagnosis and treatment plan. They can help you understand your feelings and develop coping strategies tailored to your needs. Therapy can be a safe space to express your thoughts and feelings without judgment.

2. Practice Mindfulness and Relaxation Techniques: Engaging in mindfulness practices, such as meditation, deep breathing exercises, or yoga, can help reduce anxiety and improve your emotional regulation. These techniques can help ground you in the present moment and alleviate feelings of panic or overwhelm.

3. Journaling: Writing down your thoughts and feelings can be a therapeutic way to process your emotions. It allows you to articulate what you are experiencing and can help you identify patterns in your thoughts that may contribute to your distress.

4. Establish a Support System: While you mentioned difficulty in sharing your feelings with friends, it may be beneficial to identify at least one person you trust who can provide support. This could be a friend, family member, or even a support group where you can share your experiences with others who understand what you are going through.

5. Limit Exposure to Stressors: If certain sounds or environments trigger your anxiety, try to create a space that feels safe and calming. This might involve using noise-canceling headphones, playing soothing music, or finding a quiet place to retreat when you feel overwhelmed.

6. Set Realistic Goals: Break down your tasks into smaller, manageable steps. This can help reduce feelings of being overwhelmed and allow you to celebrate small achievements, which can boost your self-esteem.

7. Engage in Physical Activity: Regular exercise can significantly improve your mood and reduce anxiety. It releases endorphins, which are natural mood lifters. Find an activity you enjoy, whether it's walking, dancing, or any form of exercise that gets you moving.

8. Educate Yourself About Mental Health: Understanding more about mental health can empower you and reduce feelings of isolation. There are many resources available, including books, articles, and online forums, where you can learn about others' experiences and coping strategies.

Remember, it’s okay to ask for help, and reaching out for support is a sign of strength, not weakness. Your feelings are valid, and with the right support and strategies, you can find relief and clarity in your mental struggles. Take one step at a time, and be gentle with yourself as you navigate this journey.

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