I am very afraid of getting infected?
Hello, Doctor: I apologize for being someone who is very afraid of getting sick.
A few days ago, I visited the colorectal and anal clinic at a certain hospital.
I asked my mom to hold my bag because the lid of the nearby trash can was open, and I kept feeling anxious that my bag was too close to it.
I was worried it might have come into contact with something, which made me very nervous.
I have this fear that the hospital's trash can could transmit diseases.
After returning home, I took everything out of my bag, cleaned it, and placed it in the corner of my room.
However, I still feel paranoid; whenever I pass by that corner, I worry that I might have touched the bag or something else, and I'm afraid of being indirectly infected with a disease.
On one hand, I think that there aren't many contagious diseases associated with that clinic, and on the other hand, I believe that even if there were viruses, they should have died off by now.
Yet, I still feel scared.
I tend to be a bit neurotic and have obsessive thoughts, and I'm unsure how to let go of this situation.
I would like to seek your advice, thank you.
Niming, 20~29 year old female. Ask Date: 2013/08/18
Dr. Ding Shuyan reply Psychiatry
Fear of certain specific things is one of the most common psychological symptoms in humans, such as fear of the dark, fear of heights, or fear of snakes.
The onset of fear typically occurs after witnessing or experiencing a frightening situation or object.
However, it is interesting to consider how this fear comes to an end.
Besides reassuring ourselves that the fearful situation has passed or that it no longer poses a threat or harm, a significant part of overcoming fear involves redirecting our attention to everyday activities, rather than being mired in those intrusive thoughts and emotions.
Compulsive fear can be more troublesome, as we often believe that the situation has not ended.
If we do not continue to pay attention to it, it may inadvertently cause us harm.
If the fear arises from misunderstanding or lack of information, it is essential to acquire accurate knowledge about the situation, believing that it no longer poses a threat.
Next, we can shift our focus by fully engaging in work and leisure activities, concentrating on the present moment, which will naturally help those compulsive thoughts to gradually dissipate.
If this approach is still ineffective and self-help is insufficient, seeking help from a psychiatrist is also a viable option.
Wishing you all the best,
Dr.
Ding Shuo-Yan
Reply Date: 2013/08/18
More Info
It's completely understandable to feel anxious about health and the potential for infection, especially in today's world where health concerns are at the forefront of our minds. Your experience reflects a common issue known as health anxiety, which can manifest as an excessive preoccupation with health concerns and a fear of illness. This anxiety can be exacerbated by experiences in healthcare settings, where the presence of germs and the potential for infection can feel overwhelming.
To begin addressing your concerns, it's important to recognize that while being cautious about hygiene is beneficial, excessive worry can lead to a cycle of anxiety that may not be healthy. Here are some strategies that may help you cope with your fears and find a balance in your daily life:
1. Educate Yourself: Understanding how infections are transmitted can help alleviate some of your fears. For instance, many viruses do not survive long on surfaces, and the risk of transmission from objects like bags is generally low. Familiarizing yourself with the facts about hygiene and infection control can empower you to make informed decisions without succumbing to fear.
2. Practice Mindfulness: Mindfulness techniques, such as meditation and deep breathing exercises, can help ground you in the present moment and reduce anxiety. When you find yourself spiraling into worry about germs or potential infections, take a moment to focus on your breath. Inhale deeply for a count of four, hold for four, and exhale for four. This can help calm your mind and body.
3. Limit Exposure to Triggers: If you find that certain environments or situations trigger your anxiety, it may be helpful to limit your exposure to them when possible. For example, if visiting a hospital or clinic heightens your fears, consider discussing your concerns with your healthcare provider and see if there are alternative arrangements for your appointments.
4. Set Boundaries for Checking Behaviors: It’s common for individuals with health anxiety to engage in compulsive checking behaviors, such as repeatedly cleaning items or avoiding certain places. Try to set limits on these behaviors. For instance, allow yourself to clean your bag once and then try to resist the urge to check it repeatedly. Gradually increasing the time between these checks can help reduce the compulsion over time.
5. Engage in Healthy Activities: Focus on activities that promote overall well-being and distract you from anxious thoughts. This could include exercise, hobbies, or spending time with friends and family. Engaging in enjoyable activities can help shift your focus away from health concerns.
6. Seek Professional Help: If your anxiety continues to interfere with your daily life, it may be beneficial to speak with a mental health professional. Cognitive-behavioral therapy (CBT) is particularly effective for health anxiety, as it helps individuals challenge and change their thought patterns related to health fears.
7. Connect with Supportive People: Sharing your feelings with trusted friends or family members can provide relief. They can offer reassurance and help you gain perspective on your worries.
8. Practice Self-Compassion: Be kind to yourself. Recognize that it's okay to feel anxious and that many people experience similar feelings. Acknowledging your emotions without judgment can help reduce their intensity.
In summary, while it's natural to have concerns about health and hygiene, it's essential to find a balance that allows you to live your life without being overwhelmed by fear. By implementing these strategies, you can work towards reducing your anxiety and fostering a healthier mindset. If your anxiety persists, don't hesitate to seek professional help, as mental health is just as important as physical health.
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