Overcoming Emotional Struggles: Finding Hope After Six Months of Therapy

Still experiencing emotional distress?

I have been seeing a psychiatrist for six months, and my condition has improved quite a bit.
I even feel like there’s not much to be unhappy about.
However, I seem to have hit a plateau.
During my appointments, I feel fine, and sometimes I hardly have any issues to discuss.
I thought I was adjusting well, and my doctor agrees.
But when I mentioned that I still feel anxious, the doctor asked if I was worried and confused.
I said yes, and the doctor reassured me that it wouldn’t be a problem.

However, I didn’t expect that despite believing I had become stronger and made progress, seeing photos of friends living well would still trigger feelings of inadequacy or worries about my own capabilities.
Just seeing those images makes me sad.
There are too many things in life that can trigger this sadness, and these issues seem beyond what therapy can change.
It feels like I keep going in circles, thinking I’ve resolved my problems, only to find myself back where I started, even after six months.

I struggle with self-affirmation and lack the belief in my own strength.
How can I trust that I will be okay moving forward? I would like to ask the doctor how to cope with these emotional struggles.

sei, 30~39 year old female. Ask Date: 2012/01/02

Dr. Lin Junyuan reply Psychiatry

Hello, I encourage you to have confidence in the physician's judgment.
From a medical perspective, you should be beyond the severe range of your condition! However, our emotions naturally fluctuate, and our self-perception is often influenced by our feelings and external circumstances.
Try to appreciate your strengths and the qualities of others, and lower your standards regarding imperfections in yourself or others.
Appreciate the achievements you have made so far; this perspective may be helpful for you.
Wishing you all the best!

Reply Date: 2012/01/02

More Info

It sounds like you have been on a challenging journey over the past six months, navigating the complexities of mental health treatment and emotional struggles. It's commendable that you've sought help and have been actively participating in therapy. However, it's also understandable to feel stuck or to encounter emotional setbacks, even after what seems like progress.
Firstly, it's important to recognize that emotional healing is not always linear. You may experience periods of improvement followed by moments of doubt or sadness, especially when faced with triggers such as seeing friends' seemingly perfect lives on social media. This is a common experience for many individuals dealing with mental health issues, including anxiety and depression. The feelings of inadequacy or fear of not measuring up can resurface, even when you feel you have made significant strides in your recovery.

Your experience of feeling good during therapy sessions but struggling with negative thoughts outside of those sessions is also quite common. Therapy provides a safe space to explore your feelings, but the real world can present challenges that are difficult to navigate alone. It's essential to remember that therapy is a tool, and like any tool, it requires practice and application in everyday life.
Here are some strategies that may help you cope with these feelings and continue your journey toward healing:
1. Practice Self-Compassion: It's crucial to be kind to yourself during this process. Acknowledge that it's okay to have setbacks and that healing takes time. Instead of criticizing yourself for feeling inadequate, try to treat yourself with the same kindness you would offer a friend in a similar situation.

2. Challenge Negative Thoughts: When you find yourself feeling inadequate or comparing yourself to others, try to challenge those thoughts. Ask yourself if there is evidence to support these feelings. Often, our minds can exaggerate negative perceptions. Consider keeping a journal to document these thoughts and counter them with positive affirmations or evidence of your strengths and achievements.

3. Focus on Your Progress: Reflect on how far you have come since you began therapy. It can be helpful to keep a list of your accomplishments, no matter how small. This can serve as a reminder of your resilience and growth, even when you feel stuck.

4. Engage in Mindfulness Practices: Mindfulness can help you stay grounded in the present moment and reduce anxiety about the future or comparisons to others. Techniques such as meditation, deep breathing exercises, or yoga can be beneficial.

5. Communicate with Your Therapist: It’s essential to share your feelings of stagnation with your therapist. They can help you explore these feelings further and may suggest new strategies or approaches to address the challenges you are facing. Therapy is a collaborative process, and your insights are valuable.

6. Set Realistic Goals: Instead of aiming for a complete resolution of your feelings, consider setting small, achievable goals for yourself. This could be as simple as engaging in a new hobby, reaching out to a friend, or practicing self-care. Celebrate these small victories as they contribute to your overall well-being.

7. Limit Social Media Exposure: If social media triggers feelings of inadequacy, consider taking a break or limiting your exposure. Curate your feed to include positive influences and accounts that inspire you rather than those that lead to comparison.

8. Seek Support: Connecting with others who understand what you’re going through can be incredibly helpful. Consider joining a support group or finding online communities where you can share your experiences and learn from others.

In conclusion, it’s essential to acknowledge that feeling stuck or experiencing emotional setbacks does not negate the progress you have made. Healing is a journey filled with ups and downs, and it’s okay to seek help along the way. By practicing self-compassion, challenging negative thoughts, and communicating openly with your therapist, you can continue to navigate these emotional struggles and find hope for the future. Remember, you are not alone in this journey, and support is available to help you through it.

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