Anxiety and Physical Symptoms in New Environments

Q: Anxiety and Physical Symptoms in New Environments

Hello, netizens： Military service is inherently a significant source of stress for us men. <br>If it causes excessive physical and mental pressure that cannot be adjusted, it is advisable to seek professional help at a mental health facility and learn relaxation techniques. <br>K

Could you please provide more details about your symptoms or condition?

Hello Doctor, every time I enter a new environment, I experience stomach pain, nausea, loss of appetite, low mood, feelings of loneliness, lack of confidence, and I tend to quit my job after just one or two days.
I also feel easily fatigued and have chest tightness, which has led me to fear unfamiliar environments.
Although I still have a month before my military service, I am already feeling scared and anxious about going.
Can you please tell me what might be happening?

Mo, 20~29 year old female. Ask Date: 2021/08/27

Dr. Wu Enliang reply Psychiatry

Hello, netizens: Military service is inherently a significant source of stress for us men.
If it causes excessive physical and mental pressure that cannot be adjusted, it is advisable to seek professional help at a mental health facility and learn relaxation techniques.
Keep it up; we have all gone through this.
Dr.
Wu Enliang

Reply Date: 2021/08/27

More Info

It sounds like you're experiencing significant anxiety symptoms, particularly when faced with new environments or situations. This is not uncommon, and many people struggle with similar feelings. The symptoms you describe—abdominal pain, nausea, lack of appetite, feelings of loneliness, low mood, lack of confidence, fatigue, and chest tightness—are all physical manifestations of anxiety.
When we encounter new environments, our bodies can react as if we are in danger, triggering the "fight or flight" response. This response is a natural survival mechanism that prepares us to either confront or flee from perceived threats. However, in situations where there is no real danger, this response can lead to overwhelming feelings of anxiety and physical discomfort.
Your fear of entering the military service is also understandable. Transitioning into a structured and potentially high-pressure environment can be daunting, especially if you have a history of anxiety. The anticipation of this change can amplify your anxiety, leading to a cycle of worry and physical symptoms.
Here are some strategies that may help you manage your anxiety in new environments:
1. Cognitive Behavioral Therapy (CBT): This is a highly effective treatment for anxiety disorders. CBT helps you identify and challenge negative thought patterns and beliefs that contribute to your anxiety. Working with a therapist can provide you with coping strategies tailored to your specific fears.

2. Gradual Exposure: Gradually exposing yourself to new environments in a controlled manner can help desensitize you to the anxiety they provoke. Start with less intimidating situations and gradually work your way up to more challenging ones.

3. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you stay grounded in the present moment, reducing feelings of anxiety. Techniques such as deep breathing, progressive muscle relaxation, or meditation can help calm your mind and body.

4. Physical Activity: Regular exercise can significantly reduce anxiety levels. It helps release endorphins, which are natural mood lifters. Even a short walk can help alleviate feelings of anxiety and improve your mood.

5. Healthy Lifestyle Choices: Ensure you are eating a balanced diet, getting enough sleep, and avoiding excessive caffeine and alcohol, as these can exacerbate anxiety symptoms.

6. Support System: Reach out to friends or family members who can provide support. Talking about your feelings can help you feel less isolated and more understood.

7. Professional Help: If your symptoms persist or worsen, consider seeking help from a mental health professional. They can provide you with a proper diagnosis and treatment plan, which may include therapy or medication.

Remember, it's okay to feel anxious about new experiences, and seeking help is a sign of strength. You are not alone in this, and with the right support and strategies, you can learn to manage your anxiety effectively.

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