I don’t know what’s wrong with me
Hi Han! Thank you for reaching out here. I appreciate you taking the time to connect to the services available on the BetterHelp platform. It is truly a good sign that you have decided to reach out for support at this time. You did a great job of identifying the ways in which you have been experiencing difficulties lately. I hope that my response to your question helps in guiding you in your journey of self discovery!
Based on what you wrote in your question, I can tell that you have many strengths that have yet to be uncovered. It appears that you have been dealing with anxious and intrusive thoughts. It sounds like the thoughts that you have been having are consistent with negative self talk. You may benefit from learning more about the cognitive behavioral therapy (CBT) concept of Automatic Negative Thoughts (ANTs). The foundation of CBT principles is that thoughts, feelings and behaviors are interrelated and connected. Essentially, the founders of the ANTs theory purport that thought patterns can be cyclical and often repeat themselves in recurrent, maladaptive ways. Below is a link for additional information and insight into ANTs from the Positive Psychology website:
My go-to treatment recommendation for navigating negative thoughts is to utilize positive affirmations. By practicing self affirming statements, individuals can actually interrupt negative thinking patterns and begin to break up the continuous cycle. An example of a positive affirmation that could work is: "I fill my day with loving thoughts. I feel safe in my body. Today, I choose to stay positive and practice the principles of patience and gratitude."
The inspirational affirmations written by Louise Hay can be rejuvenating and healing. I recommend practicing affirmations multiple times per day. Write the quotes down on sticky notes, store them digitally in your phone and repeat these sayings aloud as you look in the mirror. Take some time to read "You Can Heal Your Life" by Louise Hay.
This is the link to the daily affirmations written by Louise Hay:
In addition to experiencing intrusive thoughts, it sounds like you recognize that you have been experiencing mood swings. Would you say that these two experiences are correlated? Do the mood swings tend to happen after the intrusive thoughts arise, vice versa? Keep track of your moods in a daily planner or calendar. Try to notice patterns of mood changes over time.
In addition to practicing affirmations and keeping a daily mood log, I recommend that you try out some mindfulness exercises. Essentially, mindfulness means being present in the current moment and removing judgement from the here and now. You mentioned that your thoughts just come and go. This experience is something that you can utilize as you learn mindfulness based techniques. Take some time to draw your thoughts and feelings in lines, shape and colors. The art making process can help cultivate spontaneity. You can enjoy an expressive experience as you draw, paint or color.
Here is a link that provides an overview of additional mindfulness strategies:
I understand that having these mood swings can be incredibly difficult to navigate. The swift changes in mood combined with the anxious thoughts could be a contributing factor for stress, as you mentioned that you have been feeling nervous and stressed out lately. I can see how being in a constant state of heightened anxiety would be disconcerting and distressing, to say the least. What have you been doing to manage the feelings of stress that you have been experiencing? I will share with you a resource for stress management strategies:
I realize that you sometimes have difficulty with maintaining healthy connections with the people in your life. Who, would you say, are the people in your support circle? Is there someone in your life who you feel comfortable with reaching out to for guidance and encouragement? Take some time to build upon your natural supports. It is imperative that you connect with the people in your life who you trust.
It may be advantageous for you to begin attending individual counseling sessions on a weekly basis. It sounds like it will be beneficial for you to meet with a trained therapist on a regular basis in order to communicate, express and discuss your thoughts, feelings and experiences. In addition to starting individual therapy sessions, you may also want to consider attending a group or a groupinar on the BetterHelp platform. Becoming part of a group will help you to foster meaningful connections and establish healthy, supportive, relationships in a therapeutic setting.
Thank you again, Han, for asking this essential question on the topic of managing challenging thoughts and emotions. I am so glad that you reach out for support. I hope that my response has been helpful for you in some way. I want to wish you all the best on your therapeutic journey. Take good care and have a good day!