Overcoming Anxiety: Finding Balance Between Safety and Normal Life

Q: Overcoming Anxiety: Finding Balance Between Safety and Normal Life

Hello everyone： It is recommended to maintain a regular lifestyle, as the benefits include not having to worry about unpredictable or uncontrollable events. <br>Engage in activities you enjoy, such as exercising, listening to music, taking baths, practicing yoga, doing stretching

Excessive worry leading to some anxious behaviors?

Hello, Doctor.
Since the pandemic worsened in 2022, I have been increasingly worried about contracting the virus.
I've heard many negative experiences from those who tested positive, and everyone says it's better to avoid getting infected, especially with concerns about long COVID.
I also worry about living with elderly family members and the possibility of transmitting the virus to them.
After my father passed away due to illness, I became even more focused on cleanliness and heightened my preventive measures.
Although my father's passing was not due to COVID-19, it left a significant emotional impact on me.
My anxiety has escalated to the point where I completely avoid physical contact with others.
I feel that people carry viruses on their bodies, clothes, and bags, which makes me anxious about the possibility of transmission.
I try not to touch handrails, doors, or seats when using public transportation.
If I accidentally touch something and then my hair, I become very anxious and quickly sanitize with alcohol or wipe my hair or arms with it.
After shopping, I spray alcohol on my hands and bags, and after receiving packages, I also disinfect them.
Before and after using the restroom or eating, I feel compelled to excessively use hand sanitizer or wash my hands to feel safe.
When I go out and touch my outer clothing, I hesitate to touch my hair or glasses, and I avoid touching my mask unless I use clean hands or have sanitized them first.
I wait about seven days before opening packages and disinfect everything before use.
I am in a constant state of tension, and I feel the need to soak my hands with alcohol.
I wash my hands for a long time and use paper towels to dry them thoroughly because I’ve heard that washing with soap or alcohol for 20-30 seconds is necessary for effective disinfection.
As a result, my hands and wrists often become red, swollen, and painful.
Although the pandemic restrictions have been lifted and I see others enjoying their lives, I feel envious.
I often tell myself not to be so anxious, but I don't know how to relax or what methods could help improve my situation.
Could you please provide me with proper preventive advice? I know my behavior may seem excessive, but how can I overcome my internal fears and find a balance between preventive measures and normal life? Should I consider seeing a mental health professional?

Xiao Ya, 30~39 year old female. Ask Date: 2023/05/06

Dr. Wu Enliang reply Psychiatry

Hello everyone: It is recommended to maintain a regular lifestyle, as the benefits include not having to worry about unpredictable or uncontrollable events.
Engage in activities you enjoy, such as exercising, listening to music, taking baths, practicing yoga, doing stretching exercises, reading, gardening, washing your car, watching videos or movies, hiking, going outdoors with family, cycling, and writing reflections or keeping a journal.
Taking a few comfortable deep breaths regularly is also a good choice for relieving tension.
Remember to feel your own strength through action to reduce feelings of helplessness.
It is advisable to relax in effective and harmless ways, such as mindfulness-based stress reduction, diaphragmatic breathing, progressive muscle relaxation, and meditation, while avoiding the use of non-prescription medications or alcohol to alleviate physical and mental responses.
Although COVID-19 has become endemic, the risk of severe illness is very low for those who are generally healthy.
Therefore, consider the preventive measures you took before the pandemic.
If anxiety and tension persist, it is certainly advisable to seek medical attention.
Dr.
Wu Enliang

Reply Date: 2023/05/06

More Info

It sounds like you are experiencing significant anxiety and compulsive behaviors related to cleanliness and the fear of illness, particularly in the context of the ongoing pandemic. This is understandable given the circumstances surrounding COVID-19, especially after the loss of your father, which has likely intensified your fears and concerns about health and safety.
Your behaviors, such as excessive hand sanitizing, avoiding contact with surfaces, and the need to disinfect everything, suggest that you may be dealing with symptoms of obsessive-compulsive disorder (OCD) or a related anxiety disorder. These conditions can manifest as a heightened fear of germs and illness, leading to compulsive cleaning and avoidance behaviors. While it is important to maintain good hygiene, the level of anxiety you describe seems to be impacting your daily life and overall well-being.

To address your concerns, here are some strategies that may help you find a balance between safety and normal life:
1. Cognitive Behavioral Therapy (CBT): This is a highly effective treatment for anxiety disorders, including OCD. CBT helps you identify and challenge irrational thoughts and beliefs, replacing them with more balanced and realistic ones. A therapist can guide you through exposure therapy, where you gradually face your fears in a controlled manner, helping to reduce anxiety over time.

2. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you stay grounded in the present moment and reduce anxiety. Techniques such as deep breathing, progressive muscle relaxation, and meditation can help calm your mind and body. Apps like Headspace or Calm offer guided meditations that can be beneficial.

3. Set Boundaries for Hygiene Practices: While maintaining hygiene is important, setting specific limits on how often you sanitize or clean can help reduce compulsive behaviors. For example, you might decide to wash your hands after returning home and before eating, but limit the number of times you sanitize throughout the day.

4. Educate Yourself on Safe Practices: Understanding the actual risks associated with COVID-19 and how to protect yourself can help alleviate some fears. The Centers for Disease Control and Prevention (CDC) provides guidelines on safe practices, such as wearing masks in crowded places, maintaining physical distance, and practicing good hand hygiene without excessive measures.

5. Gradual Exposure: Start by gradually exposing yourself to situations that make you anxious, such as touching surfaces in public places or interacting with others without excessive sanitizing. Begin with less anxiety-provoking situations and slowly work your way up to more challenging ones.

6. Seek Professional Help: If your anxiety continues to interfere with your daily life, it may be beneficial to consult a mental health professional. A psychologist or psychiatrist can provide a proper diagnosis and recommend appropriate treatment options, which may include therapy and, if necessary, medication.

7. Connect with Supportive People: Sharing your feelings with friends or family members who understand your situation can provide emotional support. They can help remind you of the importance of balance and encourage you to engage in activities that bring you joy and relaxation.

8. Engage in Activities You Enjoy: Finding hobbies or activities that you enjoy can help distract you from anxious thoughts and provide a sense of normalcy. Whether it’s reading, exercising, or spending time with loved ones, engaging in positive activities can improve your mood and reduce anxiety.

Remember, it’s okay to seek help and take steps to improve your mental health. Finding a balance between safety and living your life fully is possible, and with the right support and strategies, you can work towards overcoming your fears and anxiety.

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