Overcoming Anxiety and Depression: A Student's Journey to Healing

My question?

Hello, doctor: I am a student who dropped out after the third year of a five-year vocational program and am currently working at a convenience store.
I previously suffered from mild depression and received psychological treatment.
During my time at school, I felt low every day and had particularly dark thoughts, which led me to decide to drop out.
Recently, due to personnel changes at the store, I was reassigned to a job in an unfamiliar environment.
I feel very anxious before work each day, and during the work process, I constantly worry about not doing things correctly.
I find myself repeatedly checking to see if I’ve forgotten something, even though I haven’t, and I remain uneasy and worried.

Regarding interpersonal relationships, I often feel suspicious and doubt whether others are talking about me.
Although I try to relax, it still bothers me.
I have been experiencing sleep issues; initially, I found it hard to fall asleep, and recently, even after sleeping for 10 hours or more, I still feel fatigued and lack the energy to do anything.
Additionally, family issues have caused my emotions to fluctuate, and I find myself crying easily.
Sometimes, I don’t even know how to engage with others or continue a conversation with friends.
Whenever I feel nervous, I tend to bite my fingers, and despite my efforts, I cannot seem to change this habit.

P, 10~19 year old female. Ask Date: 2022/05/19

Dr. Lin Mianzhang reply Psychiatry

Hi there! It seems that changes in your work environment and interpersonal relationships are causing you stress.
You mentioned that you are undergoing psychotherapy; I wonder if you have discussed these issues in your sessions? Also, how long have you been in therapy, and what benefits do you feel you have gained from it? Generally speaking, psychotherapy is essential for treating depression, as it often involves more than just stress affecting one's mood.
A person's response to stress can also significantly impact their emotional state, and psychotherapy helps you develop different thoughts and reactions when facing stress.
However, psychotherapy typically requires more time to achieve effectiveness, and for individuals with more severe symptoms, medication may be necessary to enhance the effectiveness of therapy, especially when cognitive flexibility and concentration are impaired by the illness.

In your case, feeling fatigued despite long hours of sleep, lacking the energy to engage in activities, experiencing anxiety, having low mood with frequent crying, and repetitive checking behaviors are all symptoms of depression and anxiety.
These symptoms can show significant improvement with medication treatment.
I recommend that you seek psychiatric care as soon as possible to discuss a comprehensive treatment plan with a physician.
I believe that with the support of both psychotherapy and medication, your condition will improve significantly.
Wishing you a speedy recovery!

Reply Date: 2022/05/19

More Info

It sounds like you are going through a very challenging time, and I want to acknowledge the courage it takes to share your experiences. Dealing with anxiety and depression, especially in a new work environment, can be overwhelming. Your feelings of nervousness, self-doubt, and emotional fluctuations are common among individuals who have faced similar mental health challenges.

Firstly, it’s important to recognize that your past experiences with depression and anxiety are valid and can have lingering effects on your current mental state. Transitioning from a familiar environment, like school, to a new job can trigger anxiety, especially if you are already predisposed to worry about performance and interpersonal relationships. The feelings of being on edge, constantly checking your work, and doubting others' perceptions of you are symptoms of anxiety that many people experience.

Your sleep issues are also significant. Sleep is crucial for mental health, and feeling fatigued despite getting enough rest can be a sign of underlying anxiety or depression. It’s not uncommon for individuals with anxiety to experience sleep disturbances, which can exacerbate feelings of fatigue and emotional instability.
Here are some strategies that may help you navigate this difficult period:
1. Seek Professional Help: Since you have a history of depression, it might be beneficial to reconnect with a mental health professional. They can provide you with coping strategies tailored to your current situation and may suggest therapy or medication if necessary. Cognitive Behavioral Therapy (CBT) is particularly effective for anxiety and can help you challenge negative thought patterns.

2. Practice Mindfulness and Relaxation Techniques: Mindfulness practices, such as meditation or deep-breathing exercises, can help reduce anxiety. These techniques encourage you to focus on the present moment rather than worrying about the future or ruminating on the past. Apps like Headspace or Calm can guide you through mindfulness exercises.

3. Establish a Routine: Creating a daily routine can provide structure and predictability, which may help reduce anxiety. Include time for work, relaxation, and social activities. Make sure to schedule breaks to recharge.

4. Communicate Openly: If you feel comfortable, try to communicate your feelings with trusted friends or family members. Sharing your experiences can alleviate some of the burdens you carry and may lead to support and understanding.

5. Limit Self-Criticism: It’s easy to fall into the trap of negative self-talk, especially when you’re feeling anxious. Practice self-compassion and remind yourself that it’s okay to make mistakes and that you are doing your best under challenging circumstances.

6. Engage in Physical Activity: Regular exercise can significantly improve mood and reduce anxiety. Even a short walk can help clear your mind and boost your energy levels.

7. Focus on Nutrition: Eating a balanced diet can also impact your mood and energy levels. Try to include a variety of fruits, vegetables, whole grains, and lean proteins in your meals.

8. Gradual Exposure: If social interactions feel daunting, consider gradually exposing yourself to social situations. Start with small interactions and build your confidence over time.

9. Limit Caffeine and Alcohol: Both substances can exacerbate anxiety and disrupt sleep patterns. Consider reducing your intake to see if it helps improve your overall mood.

10. Journaling: Writing down your thoughts and feelings can be a therapeutic way to process your emotions. It can also help you identify triggers for your anxiety and develop strategies to cope with them.

Remember, healing is a journey, and it’s okay to seek help along the way. You are not alone in this, and many people have successfully navigated similar challenges. Take small steps, be patient with yourself, and prioritize your mental health.

Similar Q&A

Overcoming Anxiety and Depression: A Journey Through Trauma and Healing

Hello, doctor. I am currently 19 years old and in my first year of college. From middle school to high school, my family was not very harmonious, and there were often arguments. My mother suffers from bipolar disorder and frequently says hurtful things to me, such as telling me t...

Dr. Lü Shangheng reply Psychiatry
Hello, what you are experiencing is quite challenging, and it is not easy at all. However, there are many people around you who are helping you. Since you are already receiving assistance, generally speaking, the treatment for anxiety and panic disorders includes both pharmacolog...

Understanding Anxiety, Panic, and Depression: A Student's Struggle

I am a fifth-year design student in college, and I have been experiencing significant academic pressure lately. About two weeks ago, I had an emotional outburst due to stress, which led to intense anxiety in the following days, making me fearful of pressure. This anxiety has affe...

Dr. Qiu Junda reply Psychiatry
Hello. Currently, it seems that we should maintain the diagnosis of Adjustment Disorder with Anxiety and Depressed Mood. This means that the emotional responses arising from stress (Stress-Related Adjustment Disorder) can include symptoms such as compulsions, anxiety, panic, and ...

Struggling with Anxiety and Dark Thoughts: A High School Student's Journey

I am currently a senior in high school. Since we were divided into classes in the first year, my class has become very noisy, not just because of the increasing pressure as we approach the university entrance exams. Since the first year, I have often felt very anxious in this ext...

Dr. Wu Enliang reply Psychiatry
Hello, Ty: I remember when I was in high school, I also felt a lot of pressure from my studies, and it was quite similar. Sometimes, the journey of life can be very frustrating, but you will get better, just like I did. When a person is under a lot of stress, they may feel irrita...

Feeling Stuck: Navigating Mental Health Challenges and Finding Hope

In the morning, I often wake up feeling heavy-hearted, and even if I wake up a little earlier, I find myself frequently checking the time and noticing that an hour has passed. It seems like there’s nothing interesting happening in my life, and I feel a lack of motivation to reach...

Dr. Ding Shuyan reply Psychiatry
Hello, In your letter, you mentioned several symptoms of depression, but did not specify any particular life stressors that might be contributing to this. Therefore, we will discuss the management and adjustment of depressive symptoms. When a person is feeling depressed and unh...