Anxiety: Coping with Intrusive Thoughts and Fears

Is it anxiety disorder?

Hello, doctor.
My anxiety disorder is quite severe; I am in a constant state of "worry" every day.
Recently, during premenstrual syndrome, my anxiety has intensified.
I have been constantly worried about harming others, and my child, who is almost identical to me, has been climbing around.
I find it difficult to explain this, so I would appreciate your insights.
Obsessive thoughts are a significant characteristic of obsessive-compulsive disorder (OCD).
Patients experience persistent thoughts, impulses, or images that repeatedly invade their minds and are difficult to dispel.
For example, a mother may repeatedly visualize harming her infant with a knife, causing her immense distress.
This obsessive thinking is understandable.
Initially, the mother might feel some aversion to caring for her child and experience negative emotions towards the child, leading to occasional thoughts of harm.
While these thoughts can occur in anyone, they typically do not cause much concern.
However, a mother with a predisposition to OCD may worry that these thoughts will become reality and attempt to suppress them, which ironically intensifies the obsessive thinking (similar to telling someone not to think about something, which makes them think about it even more).
Most obsessive thoughts can be explained through the theory of suppression.
This is how I have been feeling these past few days; images of harming others keep surfacing in my mind, even though I clearly do not want to and desperately want to rid myself of these thoughts.
Yet, they persist involuntarily, causing me significant worry and anxiety.
I do not understand why I am thinking this way, and the thoughts are distressing, but they keep recurring.
(This has only been happening for the past two days.
Today, I visited a doctor, and after hearing my description, they diagnosed me with anxiety disorder.
However, I am still uneasy, so I would like to hear your opinion to alleviate my concerns about any serious issues.
Thank you very much for your help.)

J, 20~29 year old female. Ask Date: 2020/03/16

Dr. Zhang Gengjia reply Psychiatry

Dear Sir/Madam,
From your letter, it is evident that you are experiencing discomfort and distress due to issues related to obsessive-compulsive disorder and anxiety.
Long-term psychological therapy is a treatment option worth considering.
Additionally, regular outpatient follow-ups and discussions are very important.
Our clinic is open for outpatient services from Monday to Friday, both in the morning and afternoon.
I recommend that you consider visiting our facility for a personal evaluation of your symptoms by a physician, so we can collaboratively discuss the best course of action for you.
Wishing you mental and physical well-being.
Sincerely,
Dr.
Chang Geng-Jia
Department of Psychiatry

Reply Date: 2020/03/16

More Info

Understanding anxiety, particularly in the context of intrusive thoughts and fears, is crucial for managing and coping with these overwhelming feelings. From your description, it seems that you are experiencing significant anxiety, characterized by persistent worries and intrusive thoughts that are distressing and difficult to control. This is a common experience for many individuals dealing with anxiety disorders, particularly those with obsessive-compulsive tendencies.

Intrusive thoughts, such as fears of harming others or yourself, can be particularly distressing. It's important to recognize that these thoughts do not reflect your true desires or intentions. They are often a symptom of anxiety and can be exacerbated by stress, hormonal changes (like those associated with premenstrual syndrome), or other life pressures. The key to managing these thoughts is understanding that they are just thoughts—fleeting and often irrational—and do not define who you are or what you will do.

One effective approach to coping with intrusive thoughts is cognitive-behavioral therapy (CBT). CBT helps individuals identify and challenge negative thought patterns and replace them with more constructive ones. For example, when an intrusive thought arises, instead of trying to suppress it (which can often make it stronger), you can acknowledge it as just a thought and remind yourself that it does not have any power over you. This process can help reduce the anxiety associated with these thoughts.

Additionally, mindfulness practices can be beneficial. Mindfulness involves focusing on the present moment without judgment. Techniques such as meditation, deep breathing exercises, or progressive muscle relaxation can help ground you and reduce the intensity of your anxiety. When you feel an intrusive thought coming on, try to take a few deep breaths, focus on your breathing, and allow the thought to pass without engaging with it.

Another important aspect of managing anxiety is self-compassion. It’s easy to be hard on yourself when you experience intrusive thoughts, but practicing self-kindness can help alleviate some of the distress. Remind yourself that many people experience similar thoughts, and it does not make you a bad person or a danger to others.

If your anxiety continues to be overwhelming, it may be beneficial to seek professional help. A mental health professional can provide you with tailored strategies and support, which may include therapy or medication if necessary. It’s important to address these feelings early on to prevent them from escalating.

Lastly, engaging in regular physical activity, maintaining a healthy diet, and ensuring you get enough sleep can also play a significant role in managing anxiety. These lifestyle factors can help improve your overall mood and resilience against stress.

In summary, while intrusive thoughts and anxiety can be distressing, they are manageable. By employing strategies such as CBT, mindfulness, and self-compassion, you can work towards reducing their impact on your life. Remember, seeking help is a sign of strength, and you don’t have to navigate this journey alone.

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