Managing Anxiety and Intrusive Thoughts: A Guide for Students

Q: Managing Anxiety and Intrusive Thoughts: A Guide for Students

Hello： Everyone is born with sexual needs and impulses, which typically diminish with age, but some individuals may not experience this decline, or it may even worsen. <br>If such thoughts occur occasionally without affecting normal life, work, or interpersonal relationships, it

Psychological counseling

Hello, Doctor: Last semester, due to the stress of preparing for exams, I came across information online suggesting that masturbation could relieve stress, so I started to try it.
Since then, I have been masturbating whenever I feel the urge.
Recently, I have noticed that after frequent exposure to such content, I sometimes find myself thinking inappropriate thoughts when I see someone of the opposite sex, and I tell myself not to think about it.
Later, I read an article online about someone being sexually assaulted, and after reading it, I felt sorry for the victim while also becoming anxious about the possibility of becoming a victim myself (because of my previous experience of having inappropriate thoughts when seeing someone of the opposite sex).
Furthermore, I read another article about a middle-aged man looking at his daughter in shorts, and I found that father to be quite disgusting.
After reading that article, when I see older family members, my mind starts to wander again (I am really afraid of sexually assaulting someone, which makes me anxious).
Additionally, I feel quite disrespectful towards my elders, and thinking about this makes me feel embarrassed, so I don’t dare to seek help from my parents.
Recently, I have been experiencing a decreased appetite, difficulty concentrating, and insomnia due to worrying about this issue.
I also try to avoid interactions with the opposite sex whenever possible because my mind tends to wander.
I am hesitant to discuss these matters with my parents.
What should I do in this situation? Is there a way to stop my mind from wandering like this? (Does this count as obsessive thinking?) I would appreciate your guidance, Doctor.

Niming, 20~29 year old female. Ask Date: 2022/02/21

Dr. Wang Yaoting reply Psychiatry

Hello: Everyone is born with sexual needs and impulses, which typically diminish with age, but some individuals may not experience this decline, or it may even worsen.
If such thoughts occur occasionally without affecting normal life, work, or interpersonal relationships, it can be considered normal.
However, if these thoughts are frequent, uncontrollable, and lead to significant distress when not engaging in masturbation, impacting daily life or family relationships, it may reach a pathological state.
If you continue to experience these concerns, you can seek help from your school's counseling office or visit a child and adolescent psychiatry clinic.
Medications may help improve the situation, or you could arrange for psychological counseling or therapy.
A clinical psychologist can assist you in identifying the cycle of intrusive thoughts and uncovering the core issues, working with you to find suitable ways to cope.
I hope this answers your question :)

Reply Date: 2022/02/21

More Info

Managing anxiety and intrusive thoughts can be particularly challenging for students, especially when they are navigating the pressures of academic life and personal development. Your concerns about intrusive thoughts, anxiety, and the impact of your experiences on your daily life are valid and deserve attention.
From your description, it seems you are experiencing a combination of anxiety and intrusive thoughts, which can often manifest as unwanted, distressing thoughts that can lead to feelings of shame or fear. This is not uncommon, especially in high-stress environments like school. The fact that you are aware of these thoughts and are seeking help is a positive first step.

Understanding Intrusive Thoughts and Anxiety
Intrusive thoughts are unwanted thoughts that can pop into your mind unexpectedly. They can be about a variety of topics, including fears about personal safety, concerns about your behavior, or worries about how you are perceived by others. These thoughts can be distressing, especially when they conflict with your values or self-image. It is important to recognize that having these thoughts does not define who you are; they are simply a part of the human experience, particularly when under stress.

Anxiety, on the other hand, is a natural response to stress. It can manifest physically (like in your case, with symptoms such as decreased appetite, difficulty concentrating, and insomnia) and emotionally (like feelings of fear or dread). When anxiety becomes overwhelming, it can interfere with your daily life and relationships, making it difficult to engage with others or focus on your studies.

Strategies for Managing Anxiety and Intrusive Thoughts
1. Cognitive Behavioral Therapy (CBT): This is a highly effective therapeutic approach for managing anxiety and intrusive thoughts. CBT helps you identify and challenge negative thought patterns and replace them with more balanced, realistic thoughts. A mental health professional can guide you through this process.

2. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you stay grounded in the present moment and reduce the power of intrusive thoughts. Techniques such as deep breathing, meditation, or progressive muscle relaxation can help calm your mind and body.

3. Limit Exposure to Triggers: If certain articles or media content exacerbate your anxiety, consider limiting your exposure to them. It’s okay to take a break from consuming content that makes you feel uncomfortable or anxious.

4. Journaling: Writing down your thoughts and feelings can provide an outlet for your emotions and help you process your experiences. It can also help you identify patterns in your thinking that you may want to address.

5. Seek Professional Help: If your anxiety and intrusive thoughts are significantly impacting your daily life, it may be beneficial to speak with a mental health professional. They can provide you with tailored strategies and support to help you manage your symptoms effectively.

6. Talk to Someone You Trust: While it may feel daunting, sharing your feelings with a trusted friend or family member can provide relief. They may offer support, understanding, and perspective that can help you feel less isolated.

7. Focus on Self-Care: Ensure you are taking care of your physical health by getting enough sleep, eating well, and engaging in regular physical activity. These factors can significantly impact your mental health.

8. Challenge Negative Thoughts: When you notice intrusive thoughts, try to challenge them. Ask yourself if there is evidence to support these thoughts or if they are based on fear rather than reality. This can help reduce their power over you.

Conclusion
It’s important to remember that you are not alone in this experience, and many students face similar challenges. Seeking help is a sign of strength, and there are effective strategies available to help you manage anxiety and intrusive thoughts. By taking proactive steps and possibly engaging with a mental health professional, you can work towards a more peaceful and balanced state of mind. Remember, it’s okay to ask for help, and taking care of your mental health is just as important as your academic success.

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