Overwhelmed by Mental Noise: Coping with Depression and Emotional Sensitivity

Cognitive noise, inability to filter?

Hello, Doctor: I have been suffering from major depression for nearly 14 years.
I have a few questions I would like to ask you: 1.
Whenever I see news footage or emotionally charged words (not directed at me), or when family members discuss past negative and heavy issues, even if I only listen for half an hour, I experience physical discomfort, agitation, and a lingering feeling of nausea that I can't shake off.
I can immediately feel the urge to vomit.
I am very sensitive to the impact of negativity and feel like a negative receptor, continuously accumulating these harmful factors.
2.
My mind does not filter information; it accepts both negative and positive inputs, leading to a sense of overwhelming noise.
I feel anxious and my nerves seem to absorb everything like a sponge, unable to metabolize it, and it remains stored in my memory.
Sometimes, this builds up to the point where I feel nauseous and overwhelmed.
I don't know what to do to create a clean space for myself.
Thank you.

Taozi, 30~39 year old female. Ask Date: 2016/01/10

Dr. Wu Enliang reply Psychiatry

Hello, Peach.
Could you try to avoid these sources of stress? For instance, refrain from watching the news, as it often focuses on negative social issues or political criticisms.
Personally, I do not watch television at all.
Try to steer clear of people who frequently use emotional language.
If family members bring up past negative or heavy topics, let them know that you have depression and it’s not advisable for you to hear about such matters, or excuse yourself from the conversation.
Since your mind does not filter information and accepts both negative and positive inputs, why not allow it to absorb positive content instead? Spend more time reading inspiring stories of others who have succeeded through hard work, and surround yourself with positive individuals.
Remember to discuss these concerns with your long-term treating physician.
They should have a good understanding of your situation.
Wishing you a speedy recovery.
Wu Enliang.

Reply Date: 2016/01/10

More Info

It sounds like you are experiencing a significant amount of distress related to your long-standing battle with severe depression, and I commend you for reaching out for help. Your symptoms, including heightened sensitivity to negative stimuli, physical reactions to emotional stress, and difficulty filtering information, are indeed concerning and warrant a thorough evaluation by a mental health professional.

1. Emotional Sensitivity and Physical Reactions: The intense physical reactions you describe, such as nausea and the urge to vomit after exposure to distressing news or conversations, suggest that your body is responding to emotional stress in a very visceral way. This phenomenon is not uncommon among individuals with depression or anxiety disorders. The body can react to emotional stimuli as if they are physical threats, leading to symptoms like nausea, headaches, or even panic attacks. This heightened sensitivity can make it feel as though you are a "negative receptor," absorbing distress from your environment.
To cope with this, it may be beneficial to practice grounding techniques. Grounding exercises can help you stay connected to the present moment and reduce feelings of overwhelm. Techniques such as deep breathing, mindfulness meditation, or even engaging in physical activities can help you manage your emotional responses. Additionally, setting boundaries around the consumption of news and discussions about heavy topics can protect your mental health. It’s okay to excuse yourself from conversations that you find too distressing or to limit your exposure to negative news.

2. Cognitive Overload and Filtering Information: The feeling of being unable to filter out negative and positive information can be exhausting. This cognitive overload can lead to feelings of confusion and anxiety, as your mind struggles to process everything at once. Cognitive Behavioral Therapy (CBT) is a therapeutic approach that can help you develop skills to manage these thoughts and feelings. CBT focuses on identifying and challenging negative thought patterns and can help you learn how to filter and process information more effectively.

Additionally, journaling can be a helpful tool for processing your thoughts and emotions. Writing down your feelings can provide an outlet for your emotions and help you gain clarity on what you are experiencing. It can also serve as a way to "offload" some of the mental noise you are experiencing.

3. Creating a Safe Space: Establishing a "clean" mental space is crucial for your well-being. This can involve creating a physical space that feels safe and calming, such as a cozy corner in your home where you can retreat when feeling overwhelmed. Surrounding yourself with comforting items, such as soft blankets, calming scents, or soothing music, can help create an environment conducive to relaxation and healing.

4. Professional Support: Given the severity and duration of your symptoms, it is essential to maintain regular contact with a mental health professional. They can provide you with tailored strategies and possibly adjust your treatment plan to better address your current challenges. Medication management may also be an option if you are not already on medication, as it can help stabilize mood and reduce sensitivity to emotional stimuli.

In summary, your experiences are valid, and it is important to prioritize your mental health. By implementing coping strategies, seeking professional support, and creating a safe space for yourself, you can work towards managing your symptoms more effectively. Remember, you are not alone in this journey, and there are resources and support available to help you navigate these challenges.

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