Effective Strategies for Managing Anxiety and Emotional Regulation

Q: Effective Strategies for Managing Anxiety and Emotional Regulation

Hello Cherry： <br>1. <br>These methods are all good, but they primarily serve as distraction techniques (except for exercise, which also helps to boost serotonin and regulate mood). <br>What you need to practice is directly confronting your discomfort. <br>There are many methods,

Emotional regulation

Hello Dr.
Lin,
My story is a bit long, and I appreciate your time.
At the end of July, I underwent a basic health check, which included a complete blood count, tests for hypertension, and liver and kidney function.
Aside from elevated cholesterol levels, there were no significant issues.
However, being young and having high cholesterol (which is largely due to my lifestyle and dietary habits) startled me.
At that time, it did not significantly affect my daily life, and I did not experience insomnia or other problems.
However, by the end of August, I came across an article online about cardiovascular diseases, which suddenly reminded me of what the doctor had told me (to some extent, it felt like a scare tactic) about how high cholesterol can easily lead to cardiovascular issues.
In an instant, my anxiety erupted, and I became very concerned about my health.
I visited the hospital twice within three days to consult with doctors, who reassured me that my cholesterol situation was not too serious and that I could follow up in six months.
I also consulted a traditional Chinese medicine practitioner, who similarly stated that my cholesterol levels were not severe and, after taking my pulse, found no cardiovascular issues, advising me not to worry.
Since then, I have been very attentive to my body, worrying about any unknown ailments.
Even minor or normal sensations, like slight throat discomfort, lead me to suspect lymphatic issues, and a brief facial numbness makes me think of facial paralysis.
I cannot help but search online, which only increases my fear.
Although this has not affected my daily life and my routine remains normal, these thoughts occasionally disrupt my mood.
I quickly realized my problem and discussed it with a social worker, discovering that my thinking tends to be negative and that I had previously neglected to pay attention to my emotions, compounded by academic pressures.
I have tried various methods to alleviate my emotions and self-regulate, such as exercising, listening to music, and distracting myself, which has improved my situation.
Currently, I have a new issue: I no longer worry before bed, but I easily wake up in the morning filled with negative thoughts, leading to anxiety.
For instance, today I woke up after seven hours of sleep without dreaming, and the moment I got up, I questioned why I was awake so early and whether there was something wrong with my health.
I then forced myself to go back to sleep, but when I couldn't, I felt pressured and got out of bed.
I know I shouldn't Google my symptoms, but I can't resist, and after reading a bunch of articles, I scare myself and start doubting my health, taking some time to calm down afterward.
Regarding the above situation, I have three questions for you:
1.
Besides exercising, listening to music, and distracting myself, are there other methods to alleviate emotions and stress?
2.
Due to my lack of health literacy, I am easily influenced by online information.
I understand that online information can be unreliable, and even though I know certain diseases have low probabilities and symptoms are often not singular and require persistence, I still subconsciously apply them to myself.
Should I temporarily avoid this online information to stabilize myself? How can I convince myself that my health is not at risk?
3.
I find myself in a low mood upon waking up, leading to overthinking.
Is there a way to help me dispel negative thoughts when I get out of bed?
Thank you for taking the time to respond to my lengthy story.
Thank you, doctor.

Cherry, 20~29 year old female. Ask Date: 2021/09/07

Dr. Lin Mianzhang reply Psychiatry

Hello Cherry:
1.
These methods are all good, but they primarily serve as distraction techniques (except for exercise, which also helps to boost serotonin and regulate mood).
What you need to practice is directly confronting your discomfort.
There are many methods, and the simplest way to start is by focusing on your breath.
You can set aside ten minutes in a quiet place where you won’t be disturbed, and begin to concentrate on your breathing.
When you notice that you start to feel anxious or worried about something, redirect your attention back to your breath.
Do not judge your emotions or thoughts; simply focus on your breathing.
This is what is known as "mindfulness." If you're interested, you can refer to related books or videos.
2.
I recommend that you avoid this type of online information.
However, convincing yourself that your body is not in serious trouble may be challenging.
You can start practicing the "mindfulness" mentioned earlier, and if you find that your symptoms persist, it is advisable to seek medical attention.
3.
You can use self-suggestion techniques by creating a positive affirmation for yourself.
Say it every morning, and even repeat it several times throughout the day.
This can help improve negative thinking.
If negative thoughts and anxiety continue, it is still advisable to seek professional help.
Wishing you a speedy recovery.

Reply Date: 2021/09/07

More Info

Managing anxiety and emotional regulation can be a complex process, especially when it is intertwined with health concerns and negative thought patterns. Your experience highlights several key areas that can be addressed to improve your emotional well-being. Let’s break down your questions and explore effective strategies for managing anxiety.

1. Additional Methods for Emotional and Stress Relief
While exercise, listening to music, and distraction techniques are excellent starting points, there are several other strategies you can incorporate into your routine:
- Mindfulness and Meditation: Practicing mindfulness can help you stay present and reduce anxiety. Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can be beneficial. Apps like Headspace or Calm offer guided sessions that can help you get started.

- Cognitive Behavioral Therapy (CBT): This therapeutic approach focuses on identifying and changing negative thought patterns. Working with a therapist trained in CBT can help you develop healthier thinking habits and coping mechanisms.

- Journaling: Writing down your thoughts and feelings can provide an outlet for your emotions and help you process your experiences. It can also serve as a tool for tracking your anxiety triggers and responses over time.

- Social Support: Engaging with friends, family, or support groups can provide comfort and reduce feelings of isolation. Sharing your experiences with others who understand can be incredibly validating.

- Structured Routine: Establishing a daily routine can provide a sense of stability and predictability, which can be calming. Include time for self-care, hobbies, and relaxation.

2. Managing Online Health Information
It’s understandable to feel overwhelmed by the vast amount of health information available online. Here are some strategies to help you manage this:
- Limit Exposure: Consider setting boundaries for your internet use, particularly regarding health-related searches. You might designate specific times for checking information or limit yourself to reputable sources only.

- Educate Yourself: While it’s important to be informed, focus on understanding general health principles rather than specific diseases. This can help you build a more balanced perspective on your health without becoming overly fixated on potential problems.

- Seek Professional Guidance: Whenever you have health concerns, consult with a healthcare professional rather than relying solely on online information. They can provide accurate assessments and reassurance.

- Affirmations and Positive Self-Talk: Develop a set of affirmations that reinforce your health and well-being. Remind yourself that your body is resilient and that you are taking steps to care for yourself.

3. Overcoming Morning Anxiety
Waking up with negative thoughts can be challenging, but there are strategies to help you start your day on a more positive note:
- Morning Routine: Create a calming morning routine that includes activities you enjoy, such as reading, stretching, or enjoying a warm beverage. This can set a positive tone for the day.

- Gratitude Practice: Upon waking, take a moment to reflect on three things you are grateful for. This practice can shift your focus from anxiety to appreciation.

- Limit Stressors: If possible, avoid checking your phone or engaging with stressful tasks immediately upon waking. Give yourself time to adjust to the day.

- Breathing Exercises: Incorporate deep breathing exercises as soon as you wake up. This can help calm your mind and reduce anxiety before you even get out of bed.

- Professional Help: If morning anxiety persists, consider discussing it with a mental health professional. They can help you explore underlying issues and develop tailored strategies.

Conclusion
Managing anxiety and emotional regulation is a journey that often requires a multifaceted approach. By incorporating various strategies, limiting exposure to distressing information, and creating a positive morning routine, you can work towards a more balanced emotional state. Remember, it’s essential to be patient with yourself as you navigate these challenges. Seeking support from professionals can also provide valuable guidance and reassurance along the way.

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