Overcoming Mental Health Struggles: Finding Support and Understanding

The issue that has been troubling me for a long time?

Hello Dr.
Chen, I don't know how to talk to others about my mental health issues.
I feel afraid to ask questions and worry that people won't accept what I say and will reject me.
It seems like others might hurt me.
For example, I might spend a long time checking something, like a test paper where I've already written my name.
Even though I'm sure I've done it, I still feel insecure and keep thinking back to whether I actually wrote it.
I tend to overthink and spiral into negative thoughts.
This situation has been troubling me for a long time and affects many aspects of my life, including friendships and how I handle situations.
I want to improve my condition, and I took a self-assessment for depression, scoring 37.
I've been feeling this way for a while, and my parents haven't noticed anything unusual.
They think my temper is getting worse and that I'm becoming increasingly impatient, often losing my temper.
Even when I transferred schools, they felt it was because of my attitude and possible conflicts with classmates, believing it was my problem.
I cry often and sometimes lock myself in the closet, wanting to hide away.
When I'm sad, I even hurt myself.
My boyfriend has also noticed that I've changed a lot; he thinks it's because I keep believing I'm sick.
But I really wish he would stay by my side.
I feel so exhausted.

Ya Ling, 20~29 year old female. Ask Date: 2004/09/12

Dr. Chen Wenke reply Psychiatry

Hello, Yaling.
The issues in your heart are essentially everyone's secrets.
However, if these secrets constantly make you unhappy, it might be a good idea to talk to someone about them.
Just think, the worst that can happen is just that.
We often unconsciously experience many negative emotions or thoughts, frequently blaming ourselves.
As a result, we tend to see everything in a negative light, leading to emotional instability, anger, impatience, lack of concentration, and poor interpersonal relationships.
For those who do not have emotional distress, it can be quite difficult to understand what you are going through.
Based on your description, I would actually recommend that you consult a psychiatrist.
It seems more like depression, and I believe there could be effective treatment options available.
Do not ignore emotional issues; seeking treatment sooner can help maintain your quality of life.
Wishing you well.

Reply Date: 2004/09/12

More Info

Dear friend,
It sounds like you are going through a very challenging time, and I want to acknowledge the courage it takes to express your feelings and concerns. Mental health struggles can be incredibly isolating, and it’s important to know that you are not alone in this experience. Many people face similar challenges, and seeking support is a vital step toward healing.

From what you’ve described, it seems you are dealing with a combination of anxiety, self-doubt, and possibly symptoms of depression. The feelings of insecurity, the need for constant reassurance, and the tendency to ruminate on negative thoughts are common signs of anxiety disorders. These can lead to a cycle of worry and self-criticism that can be hard to break. Additionally, the emotional outbursts and feelings of wanting to hide away indicate that you may be experiencing significant distress.

It’s understandable to feel apprehensive about sharing your feelings with others. Fear of rejection or misunderstanding can make it difficult to open up. However, it’s crucial to find someone you trust—whether it’s a friend, family member, or a mental health professional—who can provide support and understanding. Remember, sharing your thoughts and feelings can be a relief and can help you feel less burdened.

You mentioned that you have conducted a self-assessment for depression and scored 37 points, which suggests that you may be experiencing significant depressive symptoms. It’s essential to take this seriously. While self-assessments can provide insight, they are not a substitute for professional evaluation. I encourage you to reach out to a mental health professional who can provide a comprehensive assessment and help you explore treatment options. Therapy can be a safe space to discuss your feelings, learn coping strategies, and work through the underlying issues contributing to your distress.

In terms of self-care, there are several strategies you can incorporate into your daily routine to help manage your symptoms. Here are a few suggestions:
1. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, or yoga can help ground you and reduce anxiety. These techniques can help you stay present and lessen the tendency to ruminate on negative thoughts.

2. Journaling: Writing down your thoughts and feelings can be a therapeutic outlet. It allows you to express what you’re going through and can help you identify patterns in your thinking.

3. Physical Activity: Regular exercise has been shown to improve mood and reduce anxiety. Even a short daily walk can make a difference in how you feel.

4. Healthy Routines: Establishing a consistent daily routine, including regular sleep patterns, balanced meals, and time for relaxation, can provide a sense of stability and control.

5. Limit Social Media: If social media contributes to your feelings of inadequacy or anxiety, consider taking a break from it. Focus on real-life connections instead.

6. Reach Out for Support: Don’t hesitate to lean on your boyfriend or close friends. Let them know how you’re feeling and that you need their support. Sometimes, just having someone listen can make a significant difference.

Lastly, it’s important to remember that seeking help is a sign of strength, not weakness. You deserve to feel better and to have the support you need to navigate these challenges. If you ever feel overwhelmed or have thoughts of self-harm, please seek immediate help from a mental health professional or a crisis hotline.

You are not alone in this journey, and with the right support and resources, it is possible to find relief and regain a sense of hope and joy in your life. Take care of yourself, and remember that reaching out for help is a brave and important step.

Warm regards.

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