Overcoming Anxiety: Finding Balance Between Relaxation and Goals

Fear of developing a rare or serious illness as reported can lead to feelings of guilt when trying to rest, making it difficult to fully relax?

Hello, doctor.
I am 15 years old and just finished my junior high school entrance exams.
Recently, I thought about taking a few days to relax, but I have set goals for myself to accomplish during the break from junior high to the start of high school.
I keep delaying starting these goals, thinking I should take a break, but whenever I think about these goals, I feel guilty for resting and worry about not being able to keep up in high school, which prevents me from relaxing.
I would like to ask the doctor how I can manage my emotions.
Additionally, since the beginning of this year, whenever I see reports about rare or serious diseases, I tend to excessively worry about whether I might also develop such conditions, like Alzheimer's disease, cerebellar atrophy, or amyotrophic lateral sclerosis (ALS).
I often imagine what it would be like if I were to get sick and how my life would change.
I also worry excessively about whether I have symptoms like tremors, unsteady walking, or memory decline.
I think about these issues every day, and it is starting to affect my daily life.
I would like to ask the doctor what I should do.
Do I have an anxiety disorder?

k, 10~19 year old female. Ask Date: 2023/05/30

Dr. Qiu Junda reply Psychiatry

Hello.
It seems that you have high self-expectations or feel pressure from your parents' expectations.
It appears that you are putting a lot of strain on yourself, which is leading to unhappiness in your life and excessive worry.
I suggest you take a bold step to relax (since the exam has just passed, you should take some time to rest).
Spend time with classmates or friends doing leisure activities or exercising.
Go out for a walk with your family, etc.
There's no need to worry about whether you have an anxiety disorder at this moment.
However, you might want to read some educational articles on stress management when you have the time.
Learning some techniques from them could be helpful for your concerns.
Thank you.

Reply Date: 2023/05/30

More Info

It's great that you're reaching out for help regarding your anxiety and the feelings of guilt associated with relaxation and goal-setting. At 15, transitioning from middle school to high school can be a significant period of change, and it's completely normal to feel overwhelmed by expectations—both from yourself and from external sources.

First, let's address the feelings of guilt you experience when you try to relax. It's important to understand that rest is not only essential for your mental and physical health, but it also enhances your productivity. When you allow yourself time to relax, you're actually giving your brain a chance to recharge, which can lead to better focus and creativity when you return to your goals. Consider scheduling specific times for relaxation and for working on your goals. This way, you can enjoy your downtime without the nagging guilt, knowing that you have set aside time to work on your objectives.

To help manage your anxiety about not meeting your goals, try breaking them down into smaller, more manageable tasks. Instead of thinking about everything you want to accomplish before high school starts, focus on one task at a time. This approach can reduce feelings of being overwhelmed and help you build momentum. Celebrate small achievements along the way, as this can boost your confidence and motivation.

Regarding your worries about developing serious illnesses, it's not uncommon for young people to experience health anxiety, especially when exposed to distressing information about diseases. This can lead to a cycle of worry where you become hyper-aware of your body's sensations, interpreting normal feelings as symptoms of serious conditions. It's crucial to recognize that while it's natural to be concerned about health, excessive worry can interfere with your daily life and overall well-being.

To combat these anxious thoughts, consider practicing mindfulness techniques. Mindfulness involves focusing on the present moment without judgment. You can start with simple breathing exercises, where you take deep breaths and concentrate on your breath flowing in and out. This practice can help ground you in the present and reduce the tendency to spiral into anxious thoughts about the future.

Additionally, cognitive-behavioral techniques can be beneficial. When you notice anxious thoughts about your health, challenge them by asking yourself questions like, "What evidence do I have that I am actually sick?" or "What would I tell a friend who is worried about the same thing?" This can help you gain perspective and reduce the intensity of your fears.

If these feelings persist or worsen, it may be helpful to talk to a mental health professional. They can provide you with tailored strategies and support to manage your anxiety effectively. Remember, seeking help is a sign of strength, and you don't have to navigate these feelings alone.

In summary, balancing relaxation and goal achievement is crucial for your mental health. Allow yourself to rest without guilt, break down your goals into manageable tasks, practice mindfulness, and challenge anxious thoughts. If needed, don't hesitate to reach out for professional support. You're not alone in this, and with the right strategies, you can find a healthier balance in your life.

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