Overcoming Uncontrollable Anxiety: A Journey from Self-Doubt to Healing

Q: Overcoming Uncontrollable Anxiety: A Journey from Self-Doubt to Healing

Hello： Your condition may not necessarily indicate a specific illness. <br>Some individuals are more concerned about how others perceive them or may lack confidence, which can lead to similar experiences as yours. <br>I'm curious to know the extent to which your social, academic,

May experience involuntary tension and fear?

Hello, Doctor: I have been a very lively person since childhood, and I also have a good appearance.
However, during high school, I developed a lot of acne on my face, which caused me to hide in my room and avoid being seen by others.
At that time, I believed that my dislike for going out was due to my acne.
Strangely, my acne cleared up by the time I graduated high school, and I no longer felt resistant to going out or interacting with people.
However, whenever someone gets close to me, I involuntarily become tense and fearful.
This phenomenon occurs with anyone I meet, and it happens anytime and anywhere.
I notice that I become anxious and scared in the presence of others.
Honestly, I keep telling myself that my face is fine and that I look good, so I shouldn't feel nervous or afraid anymore, but my body just reacts involuntarily this way.
Over the years, I have seen many doctors, and they all say I am normal, but I truly feel abnormal.
I am not afraid of being ill; I fear not knowing what illness I have and how to treat it.
I have read many books on mental health, but none completely match my condition.
This issue has severely impacted my social life, education, and work.
I don't know who to turn to for treatment, and I am really suffering.
Doctor, what should I do? Thank you!

Xiao Jie, 20~29 year old female. Ask Date: 2008/12/25

Dr. Duan Yongzhang reply Psychiatry

Hello: Your condition may not necessarily indicate a specific illness.
Some individuals are more concerned about how others perceive them or may lack confidence, which can lead to similar experiences as yours.
I'm curious to know the extent to which your social, academic, or work life has been affected.
If you are experiencing insomnia, fear of going out, panic attacks, or persistent low mood due to these concerns, please seek an appointment with a psychiatrist as soon as possible.

Reply Date: 2008/12/25

More Info

Overcoming uncontrollable anxiety can be a challenging journey, especially when it stems from deep-seated self-doubt and past experiences. Your description of feeling anxious and fearful in social situations, despite having overcome the physical aspects of your insecurities, suggests that you may be dealing with social anxiety disorder (SAD) or a related condition. This is a common issue that many individuals face, and it can significantly impact one's quality of life, including social interactions, academic performance, and professional opportunities.

Social anxiety disorder is characterized by an intense fear of being judged or scrutinized in social situations. This fear can lead to avoidance behaviors, where individuals may isolate themselves to escape the discomfort of social interactions. It's important to understand that this condition is not a reflection of your worth or abilities; rather, it is a psychological response that can be treated effectively.

Here are some strategies that may help you on your journey to healing:
1. Seek Professional Help: Since you have already seen multiple doctors without satisfactory results, consider seeking a mental health professional who specializes in anxiety disorders. A psychologist or psychiatrist can provide a comprehensive evaluation and tailor a treatment plan that may include cognitive-behavioral therapy (CBT), which is highly effective for social anxiety. CBT helps individuals identify and challenge negative thought patterns and gradually expose themselves to feared situations in a controlled manner.

2. Medication: If therapy alone does not provide sufficient relief, medication may be an option. Selective serotonin reuptake inhibitors (SSRIs) and other anti-anxiety medications can help manage symptoms. Discuss your concerns about medication with a psychiatrist, as they can help you find a suitable option with manageable side effects.

3. Practice Mindfulness and Relaxation Techniques: Incorporating mindfulness practices such as meditation, deep breathing exercises, or yoga can help reduce anxiety levels. These techniques promote relaxation and can help you become more aware of your thoughts and feelings without judgment.

4. Gradual Exposure: Start by gradually exposing yourself to social situations that cause anxiety. This could begin with small interactions, such as greeting a neighbor or making small talk with a cashier. As you become more comfortable, gradually increase the complexity of these interactions. This process, known as exposure therapy, can help desensitize you to the anxiety-provoking stimuli.

5. Challenge Negative Thoughts: Work on identifying and challenging the negative thoughts that arise in social situations. For example, if you think, "Everyone is judging me," try to reframe it to, "Most people are focused on themselves, just like I am." Keeping a journal of these thoughts and your responses can help reinforce positive thinking patterns.

6. Build a Support Network: Surround yourself with supportive friends and family who understand your struggles. Sharing your experiences with trusted individuals can provide comfort and reduce feelings of isolation.

7. Engage in Activities You Enjoy: Participating in hobbies or activities that you enjoy can help improve your mood and distract you from anxious thoughts. This can also provide opportunities for social interaction in a more relaxed setting.

8. Educate Yourself: Continue to read about anxiety and mental health. Understanding your condition can empower you and reduce feelings of helplessness. However, be cautious not to fall into the trap of self-diagnosis; instead, focus on learning about coping strategies and treatment options.

9. Be Patient with Yourself: Recovery from anxiety is a process that takes time. Celebrate small victories and be kind to yourself during setbacks. Progress may not always be linear, but with persistence and the right support, improvement is possible.

In conclusion, overcoming uncontrollable anxiety is a journey that requires self-compassion, professional guidance, and a willingness to confront fears. By taking proactive steps and seeking the right support, you can work towards regaining control over your life and enjoying social interactions once again. Remember, you are not alone in this struggle, and there are effective treatments available to help you heal.

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