Anxiety: When to Seek Help for Overthinking and Sensitivity

Hello, doctor. I would like to ask about mental health issues?

Hello, I would like to ask the doctor about my mental health.
I've generally been quite healthy mentally, just a bit sensitive.
However, about a year ago, I had an incident where I almost got hit from behind by a car.
The driver honked loudly and then drove off without checking.
After that, I became very sensitive and started worrying about whether I might hit someone (even though I know I wouldn't).
I also came across news articles online about similar accidents, which led me to overthink the situation.
Eventually, I called the police to ask if there had been any traffic reports around that time, and they said there were none.
After that, I gradually felt better, but I still find myself looking back while driving or getting anxious when motorcycles pass by, fearing I might hit someone.

Although I feel more normal now, I’ve become increasingly suspicious.
For example, at work, if a colleague steps away for a moment, I worry they might come back to check my messages, even though there's nothing particularly sensitive on my computer—just LINE messages and browsing history.
I also feel anxious when I lend my phone to friends, even if they just want to look something up or play a game.
If they take my phone and leave, I start to overthink.
There are no inappropriate photos on my phone, just some pictures with my girlfriend and some exhibition photos of women.
Sometimes, my phone shows if a photo has been viewed, and even if it hasn’t, I worry that my friend might have saved something to their computer, which adds to my stress.
This has been going on for a while.
After initially looking at the photos, I stopped overthinking, but recently, I’ve started to remember it again.
My memory is a bit unclear, and I keep overthinking, which is causing me significant stress and making me feel nauseous.
However, it hasn’t affected my daily life yet.
I would like to ask the doctor if I need to seek professional help or if there’s a way to manage this on my own.

Axiang, 30~39 year old female. Ask Date: 2022/08/24

Dr. Wu Enliang reply Psychiatry

It seems that the internet user is experiencing some anxiety.
They can search for relaxation techniques online and learn them, as well as engage in more physical activity to help alleviate anxiety.
If the anxiety persists, it is advisable to seek medical attention.
Dr.
Wu Enliang.

Reply Date: 2022/08/24

More Info

It sounds like you are experiencing a significant amount of anxiety and overthinking, particularly following a traumatic incident that heightened your sensitivity to potential dangers. This is not uncommon; many people develop heightened anxiety or sensitivity after experiencing a stressful or frightening event. Your concerns about driving, the fear of accidents, and the worry about others invading your privacy are all manifestations of anxiety that can stem from that initial traumatic experience.

Understanding Your Symptoms
1. Post-Trauma Sensitivity: After a distressing event, it’s natural for your mind to become hyper-vigilant. This means you might start to notice potential dangers more acutely, leading to increased anxiety. Your experience of worrying about being in an accident or about others looking at your phone is a common response to trauma, where your brain is trying to protect you from perceived threats.

2. Overthinking and Rumination: The tendency to overthink situations, such as worrying about what others might do with your phone or the potential for accidents, can create a cycle of anxiety. This rumination can lead to increased stress and can make it difficult to focus on the present moment.

3. Physical Symptoms of Anxiety: You mentioned feeling pressure and nausea, which are physical manifestations of anxiety. This can happen when your body is in a heightened state of alertness, often referred to as the "fight or flight" response.

When to Seek Help
While it’s great to hear that these feelings have not significantly impacted your daily life, it’s important to recognize when professional help might be beneficial. Here are some indicators that it might be time to seek help:
- Duration and Intensity: If your anxiety has persisted for an extended period (more than a few weeks) and is intensifying, it may be time to consult a mental health professional.

- Impact on Daily Life: If your thoughts are starting to interfere with your ability to work, socialize, or enjoy life, seeking help can provide you with coping strategies.

- Physical Symptoms: If you experience physical symptoms like nausea or panic attacks, it’s advisable to speak with a healthcare provider.

- Coping Mechanisms: If you find that your usual methods of coping (like talking to friends or distracting yourself) are no longer effective, a professional can offer new strategies.

Self-Help Strategies
In addition to seeking professional help, there are several self-help strategies you can try to manage your anxiety:
1. Mindfulness and Grounding Techniques: Practicing mindfulness can help you stay present and reduce overthinking. Techniques such as deep breathing, meditation, or grounding exercises (focusing on your surroundings and sensations) can help calm your mind.

2. Cognitive Behavioral Techniques: Challenge your anxious thoughts by questioning their validity. For example, when you worry about someone looking at your phone, ask yourself what evidence you have for that thought. Often, you’ll find that your fears are unfounded.

3. Limit Exposure to Triggers: If certain news articles or social media posts trigger your anxiety, consider limiting your exposure to them. This can help reduce the amount of anxiety-provoking information you consume.

4. Journaling: Writing down your thoughts can help you process your feelings and reduce the intensity of your worries. It can also help you identify patterns in your thinking.

5. Physical Activity: Regular exercise can significantly reduce anxiety levels. It helps release endorphins, which can improve your mood and reduce stress.

6. Talk to Someone: Sharing your feelings with trusted friends or family can provide relief. Sometimes, just verbalizing your worries can help you gain perspective.

Conclusion
Your experiences are valid, and it’s important to take them seriously. While it’s encouraging that your anxiety hasn’t severely impacted your life, it’s also crucial to address these feelings before they escalate. If you find that self-help strategies are insufficient, don’t hesitate to reach out to a mental health professional. They can provide tailored support and strategies to help you navigate your anxiety effectively. Remember, seeking help is a sign of strength, and you don’t have to face this alone.

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