OCD, Anxiety, and Panic in Workplace Dynamics

Q: OCD, Anxiety, and Panic in Workplace Dynamics

Hello： Based on your description, it seems you are experiencing issues with stress adaptation, leading to emotional instability, interpersonal sensitivity, and a tendency for over-association. <br>I recommend that you visit a mental health clinic nearby, where a physician can ass

Obsessive-Compulsive Disorder (OCD), Anxiety, Panic?

Hello, Doctor.
I am currently facing some interpersonal issues at work.
Over the past two years, one or two colleagues have seemingly teamed up with others to exclude me.
Since I am privately preparing for a national examination (in law) and my supervisor has been promoting me (I am expected to be promoted to a junior management position next year, which includes managing the colleague who has been excluding me), I sometimes try not to focus on the unpleasantness.
However, over the past year, I have been feeling increasingly sensitive and introverted, possibly due to exam pressure.
In our office, which tends to be noisy with senior colleagues frequently talking loudly on the phone and chatting, I often feel that whenever those loud colleagues mention words that sound like my name, I perceive it as a personal attack, leading to negative associations, often related to sexual harassment.

For instance, I recently got married but did not inform my colleagues (only a few close friends know), and some colleagues, including those who exclude me, have expressed dissatisfaction and criticized me.
The language I hear often leads me to think of violations or uncomfortable associations related to sexual organs, and I feel that these comments are directed at me, which is extremely distressing.
I often avoid staying in that office and work in other places instead, and I have considered resigning.
I also frequently feel angry and want to retaliate against those individuals.

As a result, I feel a lack of harmony in my interpersonal relationships.
I would like to ask you, Doctor, whether these situations might indicate any symptoms of a mental health condition, and if it is possible to recover without relying on medication? (Actually, during my university years, I visited a psychiatric clinic and took medication for about four years after my second year, which I stopped after exploring other therapies, and I have been fine until now.) Thank you, Doctor!

Bang, 40~49 year old female. Ask Date: 2021/10/27

Dr. Wang Yaoting reply Psychiatry

Hello: Based on your description, it seems you are experiencing issues with stress adaptation, leading to emotional instability, interpersonal sensitivity, and a tendency for over-association.
I recommend that you visit a mental health clinic nearby, where a physician can assess your condition through conversation and make an accurate judgment.
Even if you choose not to take medication, you might consider arranging for psychological therapy.
Before your appointment, I suggest making the following adjustments:
1.
Maintain a regular schedule, ensure adequate sleep, and engage in moderate exercise: A good diet and sufficient sleep are fundamental to maintaining physical and mental health.
Sleep helps stabilize emotions; poor sleep typically leads to fatigue and low mood.
Aim for at least 7 hours of sleep each night and establish a consistent routine.
Exercise at least three times a week for a minimum of 30 minutes each session, ensuring your heart rate exceeds 130 beats per minute afterward, or engage in moderate aerobic activities such as jogging, brisk walking, cycling, or swimming.
2.
Eat regular, healthy meals: Pay special attention to reducing processed foods and sweets, while increasing your intake of whole foods and drinking plenty of water.
Avoid inflammatory trigger foods, and consume more dark green vegetables and fruits, as well as foods rich in omega-3 fatty acids, such as plant oils and nuts.
3.
Develop effective stress-relief methods: Regularly talk with close friends, listen to music, sing, or get a massage.
Incorporate diaphragmatic breathing by inhaling slowly through your nose and exhaling slowly through your mouth, performing this 20 times in the morning, afternoon, evening, and before bed, totaling at least 80 times a day.
4.
Keep a mood journal before bed to reflect on and organize your emotions from the day, which can help alleviate tension and stress.
5.
Shift your mindset: Avoid thinking that others' comments are directed at you.
Practice situational thinking and maintain a positive outlook.
I hope this addresses your concerns :)

Reply Date: 2021/10/27

More Info

It sounds like you are experiencing a significant amount of stress and anxiety in your workplace, particularly in relation to your interactions with colleagues and the pressures of preparing for your upcoming exams. Your feelings of being targeted or excluded by certain coworkers, combined with the stress of your impending promotion and the demands of your studies, can understandably lead to heightened anxiety and even obsessive thoughts.

From what you’ve described, it seems that you may be experiencing symptoms consistent with both anxiety and obsessive-compulsive tendencies. The intrusive thoughts you mentioned—especially those that are negative and related to personal matters—can be particularly distressing. This kind of cognitive distortion, where you perceive that others are speaking about you or are somehow targeting you, is not uncommon in individuals who are under significant stress or who have a predisposition to anxiety disorders.

Understanding Your Symptoms
1. Anxiety: Anxiety can manifest in various ways, including excessive worry about social interactions, fear of judgment, and feelings of being overwhelmed. In your case, the noise and conversations in the office seem to trigger feelings of discomfort and paranoia, which can be exacerbated by your sensitive nature and the current stressors in your life.

2. Obsessive-Compulsive Disorder (OCD): The repetitive, intrusive thoughts you are experiencing—especially those that are sexual in nature and feel directed at you—could be indicative of obsessive-compulsive tendencies. OCD often involves unwanted thoughts (obsessions) that lead to anxiety, which individuals may try to mitigate through compulsive behaviors or avoidance strategies.

3. Workplace Dynamics: The dynamics you described, including feelings of exclusion and the pressure of a competitive work environment, can significantly contribute to your mental health struggles. It’s important to recognize that workplace bullying or exclusion can have serious psychological impacts, and it’s valid to feel upset or anxious in such situations.

Coping Strategies
1. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you stay grounded and reduce anxiety. Techniques such as deep breathing, meditation, or yoga can be beneficial in managing stress levels. These practices can help you focus on the present moment rather than getting caught up in negative thoughts.

2. Cognitive Behavioral Therapy (CBT): This therapeutic approach can be particularly effective for anxiety and OCD. CBT helps individuals identify and challenge distorted thought patterns and develop healthier coping mechanisms. If you have access to a mental health professional, consider seeking therapy to address these issues.

3. Open Communication: If you feel comfortable, consider discussing your feelings with a trusted colleague or supervisor. Sometimes, simply expressing your concerns can alleviate some of the pressure and help you feel more supported in your work environment.

4. Limit Exposure to Triggers: If certain environments or situations exacerbate your anxiety, try to limit your exposure to them when possible. For instance, if the noise in your office is overwhelming, consider using noise-canceling headphones or finding a quieter place to work when you need to focus.

5. Self-Care: Ensure you are taking care of your physical health as well. Regular exercise, a balanced diet, and adequate sleep can all contribute to better mental health. Engaging in activities that you enjoy outside of work can also provide a necessary outlet for stress relief.

Medication Considerations
While you mentioned a history of medication use, it’s essential to consult with a healthcare professional regarding your current symptoms and whether medication might be appropriate for you now. Some individuals find that a combination of therapy and medication is the most effective approach to managing anxiety and OCD symptoms.

Conclusion
Your experiences are valid, and it’s important to address them constructively. While it may feel overwhelming at times, remember that there are effective strategies and resources available to help you navigate these challenges. Seeking support from mental health professionals, practicing self-care, and employing coping strategies can significantly improve your situation. You are not alone in this, and with the right tools and support, you can work towards a healthier mental state.

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