How to Cope with Anxiety and Emotional Distress: Seeking Help

Q: How to Cope with Anxiety and Emotional Distress: Seeking Help

Hello yy： I understand that these symptoms and feelings have made this period very difficult for you, and you may not be clear about where they come from. <br>Self-harm seems to be your current way of coping with emotions, and you wish to improve and seek medical help, but you ar

What should I do?

Hello Doctor, I have been experiencing unexplained dry heaving and rapid heartbeat lately, and I find myself needing to take deep breaths to catch my breath.
I also have persistent abdominal cramps and headaches.
Even when I am extremely tired at night, I still struggle to fall asleep and often wake up startled.
Several times during lunch breaks, I have frightened my classmates, and I find myself crying over trivial matters.
After crying, I feel confused.
Every day after meals, I feel nauseous, even though I haven't eaten much.
I get very anxious when interacting with strangers, and even the thought of paying the bill requires mental preparation.
My motivation to study has completely vanished, and my grades have started to decline.
I have begun to dislike everyone around me, and I don't even know why.
Since the second year of junior high, I have frequently had suicidal thoughts, but I suppress them for the sake of my parents.
I feel helpless and have resorted to self-harm to release my emotions.
Once, my mother caught me and thought I was just playing, so she scolded me.
For a while, I searched for other outlets to cope, but I always ended up back on the path of self-harm.
Each time someone sees my scars, I habitually lie and say I accidentally scraped myself.
I really want to see a doctor, but I lack the courage to tell my family.
I don't even know if I can go to a doctor by myself.
I have read a lot about it, but I still have doubts.
I am afraid my parents will worry, and I am also scared that my classmates will think I am frightening and start to distance themselves from me.
I hope the doctor can help answer my questions.
Thank you.

yy, 10~19 year old female. Ask Date: 2021/01/15

Dr. Liang Sunyuan reply Psychiatry

Hello yy: I understand that these symptoms and feelings have made this period very difficult for you, and you may not be clear about where they come from.
Self-harm seems to be your current way of coping with emotions, and you wish to improve and seek medical help, but you are afraid of worrying your parents.
Your current symptoms may be related to depression or anxiety.
I believe your parents have likely noticed your discomfort and may be quietly concerned.
It’s possible that if you express your feelings, they will understand what you are going through and this could reduce their unfounded worries.
I would suggest seeking help from your parents first, letting them know the difficulties you are facing, and that you need help and want to get better.
I think once your parents are aware, although they may worry, they can help you seek assistance and receive treatment sooner, which can lead to improvement.
With appropriate treatment, most symptoms of depression and anxiety can be alleviated.
I also recommend that you stop self-harming, as it can become a habit over time and make recovery from depression more difficult.
Consider adopting alternative stress-relief habits, such as exercising, walking, journaling, or drawing.
Wishing you a speedy recovery.

Reply Date: 2021/01/15

More Info

It sounds like you are going through an incredibly challenging time, and I want to commend you for reaching out for help. Your symptoms, including anxiety, panic attacks, emotional distress, and self-harm, are serious and indicate that you may be struggling with mental health issues that require professional support.

Firstly, it’s important to understand that you are not alone in feeling this way. Many people experience anxiety and emotional distress, especially during stressful periods in their lives, such as school or personal challenges. The physical symptoms you describe, such as dry heaving, rapid heartbeat, and difficulty sleeping, are common manifestations of anxiety. These symptoms can be overwhelming and may lead to a cycle of fear and avoidance, making it even harder to cope with daily life.

Given the severity of your feelings, including thoughts of self-harm and suicidal ideation, it is crucial to seek help from a mental health professional. While it can be daunting to talk to someone about what you’re experiencing, mental health professionals are trained to provide support and guidance in a confidential and non-judgmental environment. They can help you understand your feelings, develop coping strategies, and work through the underlying issues contributing to your distress.

You mentioned concerns about your parents finding out and worrying about you. It’s understandable to want to protect them from distress, but it’s also important to prioritize your well-being. If you feel comfortable, consider discussing your feelings with a trusted adult, such as a teacher, school counselor, or another family member who can help you navigate the process of seeking professional help. They can provide support and may even accompany you to appointments if that would make you feel more comfortable.

If you are worried about going to a doctor or therapist alone, many mental health services offer online consultations, which can be a less intimidating option. You can also reach out to helplines or support groups that can provide immediate assistance and guidance on how to proceed.

In terms of coping strategies, while seeking professional help is essential, there are some self-care practices you can start implementing right away. These include:
1. Journaling: Writing down your thoughts and feelings can help you process your emotions and identify triggers for your anxiety.

2. Mindfulness and Relaxation Techniques: Practices such as deep breathing, meditation, or yoga can help reduce anxiety and improve your overall mood.

3. Physical Activity: Regular exercise can be a powerful tool for managing anxiety and improving your mood. Even a short walk can help clear your mind.

4. Healthy Eating: A balanced diet can impact your mood and energy levels. Try to incorporate nutritious foods that can support your mental health.

5. Limit Caffeine and Sugar: These can exacerbate anxiety symptoms, so consider reducing your intake.

6. Connect with Supportive People: Surround yourself with friends or family members who understand and support you. It’s okay to lean on others during tough times.

7. Establish a Routine: Having a daily routine can provide structure and a sense of normalcy, which can be comforting during periods of distress.

Remember, it’s okay to ask for help, and taking that first step can lead to significant improvements in your mental health. You deserve support and care, and there are people and resources available to help you through this difficult time. Please take care of yourself, and don’t hesitate to reach out for the help you need.

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