Overcoming Recurring Fears: Strategies for Mental Health Recovery

Slight recurrence?

Hello Doctor: About six months ago, I consulted you on how to overcome my fear of becoming a person who commits violent acts on the subway.
At that time, I was afraid of becoming such a person.
Following your advice, I managed to not think about this issue for almost half a year, possibly because I was busy with my internship.
However, now that my internship has ended and I suddenly have less to do, I find myself thinking about this issue again and feeling scared and worried.
Are there any additional methods I can use to rid myself of these thoughts?

hh, 20~29 year old female. Ask Date: 2014/12/29

Dr. Ding Shuyan reply Psychiatry

Hello, I am glad to hear that your concerns have not been troubling you much over the past six months.
My suggestions can be summarized in two points.
First, shift your focus; do not even try to find ways to reduce these intrusive thoughts.
The best approach is to not engage with them at all.
If you have free time, find activities to occupy yourself with.
If you truly have a lot of spare time, consider developing a hobby that interests you.
Second, practice relaxation techniques, such as muscle relaxation and diaphragmatic breathing.
Try to practice whenever you have the chance; the frequency is more important than the duration.
Even a few seconds while waiting for an elevator or at a traffic light can be beneficial.
The goal of this practice is not specifically for any situation but to familiarize yourself with a relaxed state, so that when you encounter stress, you can apply it immediately.
Wishing you all the best.
Sincerely, Dr.
Ding Shuo-Yan.

Reply Date: 2014/12/29

More Info

Overcoming recurring fears, especially those related to anxiety and panic, can be a challenging journey. It's commendable that you've made progress over the past six months, but it's also understandable that feelings of fear can resurface, particularly during times of transition or when you're less occupied. Here are some strategies that may help you manage and overcome these fears:

1. Cognitive Behavioral Therapy (CBT)
CBT is a highly effective therapeutic approach for anxiety and panic disorders. It focuses on identifying and challenging negative thought patterns and beliefs. By reframing your thoughts about the fear of becoming a violent person, you can reduce its power over you. Consider seeking a therapist who specializes in CBT to guide you through this process.

2. Mindfulness and Meditation
Practicing mindfulness can help you stay grounded in the present moment, reducing the tendency to ruminate on fears. Techniques such as deep breathing, progressive muscle relaxation, and guided imagery can help calm your mind and body. Apps like Headspace or Calm can provide structured mindfulness exercises.

3. Exposure Therapy
Gradual exposure to the situations or thoughts that trigger your fear can desensitize you over time. Start with less anxiety-provoking scenarios related to your fear and gradually work your way up to more challenging situations. This method can help you build confidence and reduce anxiety.

4. Journaling
Writing about your fears can provide an outlet for your emotions and help you process your thoughts. Consider keeping a journal where you can express your feelings, document your progress, and reflect on moments when you successfully managed your anxiety.

5. Physical Activity
Regular exercise is known to reduce anxiety and improve mood. Engaging in physical activities, whether it's walking, running, yoga, or dancing, can help release endorphins and alleviate feelings of fear and tension.

6. Social Support
Talking to friends, family, or support groups about your fears can provide comfort and perspective. Sharing your experiences with others who understand can help normalize your feelings and reduce isolation.

7. Limit Exposure to Triggers
If certain media or conversations trigger your fears, consider limiting your exposure to them. This could mean avoiding news stories about violence or discussions that lead to anxiety. Instead, focus on positive and uplifting content.

8. Professional Help
If your fears continue to interfere with your daily life, it may be beneficial to consult a mental health professional. They can provide tailored strategies and possibly recommend medication if necessary. Remember, seeking help is a sign of strength, not weakness.

9. Practice Self-Compassion
Be kind to yourself during this process. Understand that setbacks are a normal part of recovery. Acknowledge your progress and remind yourself that it's okay to feel anxious at times.

10. Set Realistic Goals
Set small, achievable goals for yourself related to facing your fears. Celebrate your successes, no matter how minor they may seem. This can help build your confidence and reinforce positive behaviors.

Conclusion
Overcoming recurring fears is a gradual process that requires patience and persistence. By employing these strategies, you can work towards regaining control over your thoughts and emotions. Remember, it's perfectly normal for fears to resurface, especially during times of change. The key is to recognize these feelings and apply the coping mechanisms you've learned. If you find that your anxiety is becoming overwhelming again, don't hesitate to reach out for professional support. You're not alone in this journey, and there are resources available to help you navigate through your fears.

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