Overcoming Unusual Worries: Strategies for Managing Anxiety and Fear

People often worry about medical issues that they find strange?

Hello Dr.
Ding: I'm not sure if it's a personal issue or something else, but I often worry about things that I feel are quite strange, things that I believe most people wouldn't worry about or wouldn't worry about as much as I do.
I constantly fear that I might inexplicably contract some illness.
For example, when my roommate has a cold sore, I become very anxious about whether it could be transmitted to me and turn into a sexually transmitted infection.
This makes me reluctant to have close contact with him, fearing that if he touches his lips and then touches other things, or if invisible saliva comes into contact with objects, it could lead to transmission.
Sometimes, after interacting with him or touching things he has touched, I feel the need to wash my hands, which might be a bit exaggerated (and he has had this issue for a long time, possibly one or two months, so my anxiety has persisted, although I didn't worry about it while I was home during the winter break).

Previously, I had some itching in my private area, which sometimes led to bleeding.
I consulted a doctor who said there was nothing wrong and provided some advice, such as not wearing tight underwear.
However, I still worry that I might be more susceptible to infections.
Occasionally, if I accidentally eat beef or cook something with beef, I become anxious about contracting mad cow disease, or I question whether certain foods might be made from parts of cows.
Although I know these scenarios are unlikely, I still feel fearful, and it seems that most people wouldn't react as intensely as I do.
In the past, I have also worried about not communicating clearly when I missed work or about minor car accidents, fearing they might affect my future job prospects or academic opportunities.
I tend to overthink situations that most people wouldn't dwell on, which impacts my academic performance and future plans.
I feel like there are many instances where I realize I'm overthinking or that I shouldn't continue this way, but I don't know how to stop and end up ruminating for a long time.

I am unsure how to improve this situation or what steps to take.
I struggle to let go of my thoughts and find it difficult to make decisions.
For instance, regarding my roommate's cold sore, I feel that constantly washing my hands seems excessive, yet I worry about what might happen if I don't.
I feel stuck and don't know what to do.
It seems that aside from trying to let go and deal with things as they come, there aren't many other methods, but I don't know how to let go.
I imagine the consequences and feel overwhelmed (even though those consequences seem unlikely to occur).
Is there any advice you could offer for improvement? Thank you, doctor.

JIMMY, 10~19 year old female. Ask Date: 2011/02/17

Dr. Ding Shuyan reply Psychiatry

Hello, paying attention to cleanliness and infectious diseases is a good habit.
Being meticulous and thinking long-term are also excellent qualities.
However, both extremes can lead to difficulties.
Some issues are relatively straightforward to clarify and diagnose, such as hallucinations and delusions, which are experiences that most people do not have, indicating a higher likelihood of illness.
On the other hand, some conditions exhibit symptoms that can also be present in the general population, making the line between being ill and not ill quite blurry, leaving individuals unsure of how to proceed.

Generally, we recommend that if you find yourself feeling distressed or suffering, or if these issues significantly impact your daily life—causing difficulties in work, education, or interpersonal relationships—it may be beneficial to consult a physician.
Fear of dirt, fear of infectious diseases, and worrying whether small issues might escalate into major disasters are all signs of psychological distress that can be explained by various theories.
Both psychotherapy and pharmacotherapy are effective, but they require time and effort.

As for self-help methods, the most fundamental approach is to avoid having too much idle time, which allows repetitive thoughts and worries to occupy our minds.
Sometimes, although these thoughts trouble us, over time they can form a habitual sense of "safety," leading us to believe that we must think about them to feel secure.
Of course, recognizing such deep-seated points is not easy; therefore, when feelings of worry and fear arise, it is crucial to immediately acknowledge these emotions and thoughts, and force yourself to shift your attention to other activities.
Gradually, you may discover that ignoring these thoughts does not lead to a worse outcome, and the disasters you feared do not occur, allowing you to slowly free yourself from these obsessive thoughts.
If this proves difficult, seeing a doctor is a viable option to consider.

Wishing you mental and physical well-being.

Sincerely,
Dr.
Ding Shuo-Yan

Reply Date: 2011/02/17

More Info

Dealing with anxiety and unusual worries can be a challenging experience, especially when these fears seem irrational or exaggerated. It's important to recognize that you are not alone in feeling this way; many people experience similar thoughts and fears. The key to managing these feelings lies in understanding their origins and developing effective coping strategies.

First, it’s essential to acknowledge that anxiety often stems from a natural instinct to protect ourselves from potential harm. This instinct can sometimes lead to overestimating the likelihood of negative outcomes, such as contracting an illness or facing dire consequences from minor incidents. For example, your fear of contracting a disease from a roommate with a cold sore, while understandable, may not be proportionate to the actual risk involved. Recognizing that many of these fears are based on unlikely scenarios can help you begin to reframe your thoughts.

One effective strategy for managing anxiety is cognitive-behavioral therapy (CBT), which focuses on identifying and challenging irrational thoughts. You might consider keeping a journal where you document your worries and the evidence for and against these fears. This practice can help you see the irrationality of some of your concerns and reduce their power over you. For instance, if you're worried about contracting a disease, you can remind yourself of the medical advice you've received and the low probability of transmission in your specific situation.

Another helpful technique is exposure therapy, which involves gradually facing your fears in a controlled manner. Start with less anxiety-provoking situations related to your fears and work your way up to more challenging scenarios. For example, if you're concerned about touching objects your roommate has touched, you might begin by touching an object they frequently use and then gradually increase your exposure to situations that trigger your anxiety. This process can help desensitize you to your fears over time.

Mindfulness and relaxation techniques can also be beneficial. Practices such as deep breathing, meditation, or progressive muscle relaxation can help calm your mind and reduce anxiety. When you find yourself spiraling into worry, take a moment to focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth. This can help ground you in the present moment and alleviate feelings of panic.

Additionally, it’s crucial to establish healthy boundaries with your thoughts. When you notice yourself ruminating on fears, try to redirect your focus to the present. Engage in activities that require your full attention, such as exercise, hobbies, or spending time with friends. These distractions can provide relief from anxious thoughts and help you regain a sense of normalcy.

If your anxiety continues to interfere with your daily life, consider seeking professional help. A mental health professional can provide tailored strategies and support to help you navigate your fears more effectively. They may recommend therapy, medication, or a combination of both, depending on your specific needs.

Lastly, remember that it’s okay to have fears and worries; they are a part of being human. The goal is not to eliminate anxiety entirely but to manage it in a way that allows you to live a fulfilling life. By implementing these strategies and seeking support when needed, you can work towards overcoming your unusual worries and finding peace of mind.

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