Struggling with Sleep and Emotions: When to Seek Mental Health Help

Q: Struggling with Sleep and Emotions: When to Seek Mental Health Help

Hello： Based on your description, although there has been an improvement in emotional symptoms, cognitive abilities still present issues. <br>It is recommended that you visit a psychosomatic medicine department for a comprehensive evaluation to confirm your condition, which will

Difficulty falling asleep, emotional issues?

Hello Doctor: I often take two to three hours to fall asleep and frequently feel an inexplicable urge to cry.
My condition was most severe around July and August, during which I almost thought about suicide every day.
I experienced insomnia until three or four in the morning and would sleep until nearly noon the next day, but I still felt lethargic.
My situation has stabilized somewhat now, but I still find it very difficult to fall asleep.
My concentration has significantly decreased, and my memory has also declined.
I cannot focus in class for more than ten minutes, and I feel restless when reading text.
If I encounter a long article, I am unable to finish reading it.
Recently, I have also experienced some difficulties communicating with strangers; there are some words I cannot express smoothly.
I feel worthless, overly concerned about how others perceive me, and I feel lost, not knowing who I am.
Compared to my situation in July and August, I am much more stable now; I no longer think about suicide every day and I am not crying daily.
Therefore, I am unsure if I need to see a psychiatrist.
If I do not see a psychiatrist, could you please suggest other ways to improve my current condition?

Yi zhi xiong, 20~29 year old female. Ask Date: 2021/10/16

Dr. Peng Liyun reply Psychiatry

Hello: Based on your description, although there has been an improvement in emotional symptoms, cognitive abilities still present issues.
It is recommended that you visit a psychosomatic medicine department for a comprehensive evaluation to confirm your condition, which will allow for more precise recommendations.
Thank you for your inquiry! Dr.
Peng Liyun, Child and Adolescent Psychiatry, Chianan Psychiatric Hospital.

Reply Date: 2021/10/16

More Info

It sounds like you are experiencing a challenging combination of sleep difficulties and emotional distress, which can significantly impact your daily life and overall well-being. Your description of needing two to three hours to fall asleep, frequent crying spells, and feelings of worthlessness are concerning and suggest that you may be dealing with underlying mental health issues, such as anxiety or depression.
Sleep disturbances are often intertwined with emotional health. The fact that you experienced severe suicidal thoughts a few months ago indicates that you were in a critical state, and while you mention that your situation has stabilized somewhat, the ongoing difficulties with sleep, concentration, and feelings of low self-worth are still significant. It’s important to recognize that even if you are not currently experiencing suicidal thoughts, the symptoms you describe warrant professional attention.

When to Seek Help
1. Persistent Symptoms: If you find that your sleep issues and emotional struggles persist for more than a few weeks, it is advisable to seek help. Chronic insomnia can lead to further mental health deterioration, and addressing it early can prevent more severe complications.

2. Impact on Daily Life: You mentioned difficulties with concentration, memory, and communication, which are all signs that your mental health is affecting your daily functioning. If these symptoms interfere with your ability to study, work, or maintain relationships, it’s time to consult a mental health professional.

3. Emotional Distress: The feelings of worthlessness and being lost in your identity are serious indicators of emotional distress. If you find yourself crying frequently or feeling overwhelmed by your emotions, these are signs that you could benefit from support.

4. Support System: If you feel isolated or unable to communicate effectively with others, a mental health professional can provide a safe space to explore these feelings and develop coping strategies.

Self-Help Strategies
While seeking professional help is crucial, there are also self-help strategies you can implement to improve your situation:
1. Sleep Hygiene: Establish a regular sleep schedule by going to bed and waking up at the same time every day. Create a calming bedtime routine that may include reading, meditation, or gentle stretching. Avoid screens at least an hour before bed, as the blue light emitted can interfere with melatonin production.

2. Mindfulness and Relaxation Techniques: Practices such as mindfulness meditation, deep breathing exercises, or yoga can help reduce anxiety and improve your emotional regulation. These techniques can also promote better sleep quality.

3. Physical Activity: Regular exercise has been shown to improve mood and reduce anxiety. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous workouts close to bedtime.

4. Healthy Diet: A balanced diet can positively affect your mood and energy levels. Limit caffeine and sugar intake, especially in the afternoon and evening, and consider incorporating foods rich in omega-3 fatty acids, whole grains, and leafy greens.

5. Journaling: Writing down your thoughts and feelings can be a therapeutic way to process emotions. It may help you identify triggers for your distress and provide clarity on your feelings.

6. Social Support: Reach out to friends or family members you trust. Sharing your feelings with someone can alleviate the burden and provide you with emotional support.

Conclusion
In summary, while it’s encouraging that your situation has stabilized, the ongoing symptoms you describe suggest that seeking help from a mental health professional would be beneficial. They can provide a comprehensive assessment and develop a tailored treatment plan that may include therapy, medication, or a combination of both. Remember, reaching out for help is a sign of strength, and taking that step can lead to significant improvements in your quality of life.

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