Finding Your Way Back to Happiness: Overcoming Anxiety and Emotional Struggles

How to regain your former self?

After undergoing medication and psychotherapy, the results have indeed been quite good; I am not as depressed anymore.
However, I still experience frequent anxiety, have become very impatient, my memory has worsened, and I struggle to concentrate.
My mind cannot settle down, and sometimes I cannot control my emotions at all.
Since I am currently 13 years old, which is a critical age for education, even though I am still on vacation, I recently attended tutoring sessions and found it impossible to absorb the material.
I almost cry during every class, and I am really worried about how I will manage when school starts again.
How can I overcome this difficulty? Recently, I have been relying on medication to sleep every night; otherwise, my mind keeps racing.
It seems I cannot fall asleep on my own.
I think I have identified my sources of stress: besides academic pressure, interpersonal relationships are another significant factor.
Since I am in a gifted class, I feel that maintaining good relationships is really challenging.
I have also become very conflicted and indecisive about everything, which is really frustrating.
I want to know how I can regain my previous happiness.

mimi, 10~19 year old female. Ask Date: 2004/08/24

Dr. Chen Wenke reply Psychiatry

Hi Mimi,
Let’s analyze your concerns.
There seem to be a few issues that are troubling you:
1.
Emotional Issues: Although your depressive symptoms have diminished with medication and psychotherapy, you still frequently experience difficulties with concentration and emotional regulation, which are affecting your learning.
Is your physician aware of your current situation? Many symptoms of adolescent depression can persist, indicating that your treatment may not yet be complete.
It might be beneficial to discuss further options for medication management, as this could provide additional support.
2.
Interpersonal Relationship Issues: This is a common challenge faced by many individuals your age.
Being young, you still have opportunities to enhance your interpersonal skills through learning and practice.
However, your condition and personality traits may contribute to a lack of confidence when facing social situations, making you more likely to withdraw.
In addition to addressing your emotional issues, continuous practice in social interactions is essential.
I believe this will yield positive results.
Try not to take everything too seriously; relax a bit and maintain a smile.
You will surely become more likable.
Wishing you well.

Reply Date: 2004/08/24

More Info

Finding your way back to happiness, especially during the tumultuous teenage years, can be a challenging journey, particularly when faced with anxiety and emotional struggles. It’s commendable that you’ve sought help through medication and therapy, and it’s a positive sign that you’re experiencing some relief from depression. However, the persistence of anxiety, impatience, and difficulties with concentration can be frustrating and disheartening.

Firstly, it’s important to acknowledge that what you’re experiencing is not uncommon for someone your age, especially in a high-pressure academic environment. The transition into adolescence often brings about significant emotional and psychological changes, and the added stress of maintaining good grades and relationships can exacerbate feelings of anxiety. The fact that you’re aware of your struggles is a crucial first step toward managing them.

Here are some strategies that may help you navigate through this challenging time:
1. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you regain control over your thoughts and emotions. Techniques such as deep breathing, meditation, or yoga can provide a sense of calm and help you focus on the present moment rather than getting lost in anxious thoughts. Apps like Headspace or Calm can guide you through these practices.

2. Structured Routine: Establishing a daily routine can provide a sense of stability and predictability, which is often comforting during times of anxiety. Include time for study, relaxation, and social activities. Break your study sessions into manageable chunks with short breaks in between to help maintain focus and reduce overwhelm.

3. Open Communication: It’s vital to communicate your feelings with someone you trust, whether it’s a parent, teacher, or friend. Sharing your experiences can alleviate feelings of isolation and help you feel supported. If you’re comfortable, consider discussing your feelings with your therapist or counselor, as they can provide tailored strategies to cope with your specific challenges.

4. Limit Exposure to Stressors: If certain subjects or social situations trigger anxiety, it might be helpful to limit your exposure to them when possible. For instance, if group work in class is overwhelming, discuss with your teacher about alternative arrangements or seek support from classmates you feel comfortable with.

5. Focus on Small Achievements: Celebrate small victories, whether it’s completing a homework assignment or engaging in a social activity. Recognizing your achievements can boost your confidence and motivate you to tackle larger challenges.

6. Healthy Lifestyle Choices: Regular physical activity, a balanced diet, and adequate sleep are crucial for mental health. Exercise releases endorphins, which can improve your mood and reduce anxiety. Aim for at least 30 minutes of physical activity most days, and try to maintain a consistent sleep schedule to improve your overall well-being.

7. Seek Professional Guidance: Since you’re already in treatment, continue to work closely with your healthcare provider. If you find that your current medication isn’t effectively managing your anxiety, discuss this with your doctor. They may adjust your treatment plan or suggest additional therapies, such as cognitive-behavioral therapy (CBT), which is particularly effective for anxiety.

8. Engage in Hobbies: Reconnect with activities that bring you joy or explore new interests. Engaging in hobbies can serve as a distraction from stress and provide a sense of accomplishment and fulfillment.

9. Set Realistic Goals: Instead of overwhelming yourself with high expectations, set achievable goals for your studies and social interactions. This can help reduce pressure and anxiety, allowing you to progress at a comfortable pace.

10. Practice Self-Compassion: Be kind to yourself during this process. It’s okay to feel anxious or overwhelmed; these feelings do not define your worth or capabilities. Acknowledge your struggles without judgment and remind yourself that it’s a part of the healing journey.

Remember, recovery is not linear, and it’s normal to have ups and downs. The key is to remain patient with yourself and to continue seeking support. With time, the right strategies, and professional guidance, you can find your way back to happiness and regain a sense of control over your life.

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