Post-Discharge Planning: Overcoming Anxiety and Self-Doubt

Post-discharge planning (fear of not being able to manage it)

Hello, doctor.
I recently discharged from the psychiatric day hospital, and in two and a half months, school will start.
I have so many things I want to do during the summer, but I'm afraid I won't be able to accomplish them and might give up halfway, leading to self-harm and not taking my medication.
I think this way because when I was hiking, I couldn't continue halfway, and I felt very guilty, which made me less motivated to pursue my plans.
My condition was just stabilizing, and now it seems to be getting chaotic again.
Could you please give me some advice?

Dan, 10~19 year old female. Ask Date: 2023/06/12

Dr. Wu Enliang reply Psychiatry

It's recommended to follow up with your physician to discuss these concerns and issues.
Dr.
Wu En-Liang.

Reply Date: 2023/06/12

More Info

It's great to hear that you've recently been discharged from a psychiatric day hospital, and it's completely normal to feel a mix of excitement and anxiety as you transition back into daily life and prepare for the upcoming school year. Your concerns about feeling overwhelmed by the number of things you want to do, coupled with the fear of not being able to complete them, are common among individuals who have experienced mental health challenges. Here are some strategies that may help you manage your anxiety and self-doubt effectively:
1. Set Realistic Goals: Start by breaking down your tasks into smaller, manageable goals. Instead of thinking about everything you want to accomplish during the summer, prioritize a few key activities that are most important to you. This can help reduce feelings of being overwhelmed and allow you to focus on completing one task at a time.

2. Practice Self-Compassion: It's important to be kind to yourself. Understand that it's okay to have setbacks and that not every plan will go perfectly. If you find yourself struggling with a task, remind yourself that it's a part of the learning process. Self-compassion can help mitigate feelings of guilt or self-blame when things don't go as planned.

3. Mindfulness and Relaxation Techniques: Incorporating mindfulness practices, such as meditation or deep-breathing exercises, can help you stay grounded and reduce anxiety. These techniques can help you focus on the present moment rather than worrying about future outcomes. Consider setting aside a few minutes each day for mindfulness practice.

4. Establish a Routine: Having a structured daily routine can provide a sense of stability and predictability, which may help alleviate anxiety. Include time for self-care, relaxation, and activities you enjoy, along with your goals for the summer. A balanced routine can help you feel more in control.

5. Seek Support: Don't hesitate to reach out to friends, family, or mental health professionals for support. Sharing your feelings and concerns with someone you trust can provide relief and perspective. If you find yourself struggling with self-harm urges or feelings of hopelessness, it's crucial to seek immediate help from a mental health professional.

6. Limit Comparisons: It's easy to fall into the trap of comparing your progress to others, especially on social media. Remember that everyone has their own journey, and it's important to focus on your own growth and achievements, no matter how small they may seem.

7. Celebrate Small Wins: Acknowledge and celebrate your accomplishments, no matter how minor they may seem. This can help build your confidence and reinforce positive behaviors. Keeping a journal to track your progress can be a helpful tool in recognizing your achievements.

8. Gradual Exposure to Challenges: If you have specific activities that you want to engage in but feel anxious about, consider gradually exposing yourself to those situations. For example, if you want to go hiking but feel anxious about it, start with shorter, easier trails and gradually work your way up to more challenging ones.

9. Medication Management: If you are currently on medication, ensure that you are following your prescribed regimen. If you have concerns about your medication or are experiencing side effects, discuss these with your psychiatrist. They can help you find the right balance for your mental health needs.

10. Plan for Setbacks: It's important to recognize that setbacks may occur. Having a plan in place for how to cope with these challenges can help you feel more prepared. This might include strategies for self-soothing, reaching out for support, or engaging in activities that bring you joy.

In conclusion, transitioning back to daily life after a psychiatric hospitalization can be challenging, but with the right strategies and support, you can navigate this period successfully. Remember to take things one step at a time, be gentle with yourself, and reach out for help when needed. Your mental health journey is unique, and it's okay to seek assistance along the way. Wishing you all the best as you embark on this new chapter!

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