Managing Recurring Thoughts of Depression and Anxiety: A Guide

Q: Managing Recurring Thoughts of Depression and Anxiety: A Guide

Hello： Previously, changing jobs to shift your focus was indeed a good method. <br>Recently, it seems that exercising hasn't been as effective. <br>I suggest that in addition to exercising, engaging in social interactions may be more beneficial. <br>After work, chatting with frie

Depression and anxiety disorders?

Hello Doctor: Five years ago, due to relationship issues, I experienced persistent thoughts of jumping off a building every day for several months, which caused me significant distress and anxiety.
I was afraid that I might actually jump or become so agitated that I would want to jump.
However, after a few months, I started a new job that helped me shift my focus, and I returned to normal thinking and living.
Recently, for no apparent reason, these thoughts and voices have resurfaced, which is very distressing and frightening for me.
I feel agitated and unable to concentrate on other tasks, constantly wondering why these thoughts have returned.
I can't seem to stop this rumination.
What should I do? I have been trying to exercise for a few days, but the thoughts haven't completely disappeared.
I'm not sure what to do.
😭

M, 30~39 year old female. Ask Date: 2022/06/19

Dr. Qiu Junda reply Psychiatry

Hello: Previously, changing jobs to shift your focus was indeed a good method.
Recently, it seems that exercising hasn't been as effective.
I suggest that in addition to exercising, engaging in social interactions may be more beneficial.
After work, chatting with friends or family and participating in leisure activities are also good methods.
Give it a try, and gradually you will see improvement.
Thank you.

Reply Date: 2022/06/19

More Info

Managing recurring thoughts of depression and anxiety can be a challenging journey, especially when these thoughts resurface unexpectedly. It's important to understand that experiencing such thoughts is not uncommon, particularly for individuals who have a history of depression or anxiety. Here are some strategies and insights that may help you navigate through these difficult times.

Understanding Your Thoughts
Firstly, it's essential to recognize that thoughts of self-harm or jumping from heights can be symptoms of underlying mental health issues, such as depression or anxiety. These thoughts often arise from a place of emotional pain or distress. Understanding that these thoughts do not define you and that they are a manifestation of your mental state can be a crucial first step in managing them.

Cognitive Behavioral Techniques
One effective approach to managing recurring thoughts is Cognitive Behavioral Therapy (CBT). CBT focuses on identifying and challenging negative thought patterns. Here are some techniques you can try:
1. Thought Records: Keep a journal where you write down the distressing thoughts as they occur. Note the context in which they arise, how they make you feel, and what evidence supports or contradicts these thoughts. This practice can help you gain perspective and reduce their power over you.

2. Cognitive Restructuring: Challenge the validity of your negative thoughts. Ask yourself questions like, "What evidence do I have that supports this thought?" or "Is there a more balanced way to view this situation?" This can help you reframe your thinking.

3. Mindfulness and Grounding Techniques: Practicing mindfulness can help you stay present and reduce anxiety about the future. Techniques such as deep breathing, progressive muscle relaxation, or grounding exercises (like focusing on your five senses) can help anchor you in the moment and reduce the intensity of distressing thoughts.

Lifestyle Modifications
In addition to cognitive strategies, lifestyle changes can significantly impact your mental health:
1. Regular Exercise: Physical activity is known to release endorphins, which can improve mood and reduce anxiety. Even short walks or engaging in activities you enjoy can make a difference.

2. Healthy Diet: Nutrition plays a vital role in mental health. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support brain health.

3. Sleep Hygiene: Ensure you are getting enough restful sleep. Establish a calming bedtime routine, limit screen time before bed, and create a comfortable sleep environment.

Seeking Professional Help
If your thoughts persist or worsen, it may be beneficial to seek professional help. A mental health professional can provide you with tailored strategies and support. They may recommend therapy, medication, or a combination of both, depending on your specific needs.

1. Therapy: Engaging in regular therapy sessions can provide a safe space to explore your thoughts and feelings. Therapists can help you develop coping strategies and work through underlying issues contributing to your anxiety and depression.

2. Medication: If your symptoms are severe, medication may be an option to consider. Antidepressants or anti-anxiety medications can help stabilize your mood and reduce the frequency of distressing thoughts.

Building a Support System
Lastly, don't underestimate the power of social support. Reach out to friends, family, or support groups. Sharing your experiences with others who understand can provide comfort and reduce feelings of isolation.

Conclusion
Managing recurring thoughts of depression and anxiety is a multifaceted process that requires patience and self-compassion. Remember that it's okay to seek help and that recovery is a journey, not a destination. By combining cognitive strategies, lifestyle changes, professional support, and social connections, you can create a robust framework for managing your mental health. Always prioritize your well-being and take proactive steps toward healing.

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