I'm sorry to hear that you're struggling with hypochondria and intrusive thoughts. It sounds like you've been through a lot with the loss of both your parents in 2017, and it's completely understandable that this has had a significant impact on your mental health. Remember that seeking help and acknowledging your challenges are essential steps toward healing and finding effective coping mechanisms.
Here are some additional suggestions to consider:
Medication Review: Since you mentioned that you are currently on 200mg of sertraline (an antidepressant commonly used for anxiety disorders), it might be beneficial to have a medication review with your prescribing doctor or psychiatrist. They can assess your response to the medication and discuss potential adjustments or alternative options if necessary.
Therapy and Support Groups: Continue attending therapy and consider discussing your feelings of failure with your therapist. They can help you explore these emotions and work on building coping strategies to manage the hypochondria and intrusive thoughts effectively. Support groups with individuals experiencing similar challenges could also offer valuable understanding and encouragement.
Grief and Loss Counseling: The loss of your parents can be a significant trigger for hypochondria and intrusive thoughts. Consider seeking grief and loss counseling to help you process your emotions and work through the grief in a supportive and therapeutic environment.
Mindfulness and Meditation: Practicing mindfulness and meditation techniques can help ground you in the present moment, reduce anxiety, and decrease the intensity of intrusive thoughts. These practices take time and patience, so be gentle with yourself as you develop these skills.
Exercise and Physical Activity: Regular physical activity can have positive effects on mental health. Engaging in exercise or activities you enjoy can help reduce stress and promote well-being.
Limit Health-Related Internet Searches: Avoid excessive searching for medical information online, as it can fuel anxiety and reinforce hypochondriacal thoughts.
Identify Triggers and Patterns: Try to identify triggers that worsen your hypochondria or intrusive thoughts. Awareness of these triggers can help you prepare for and manage situations that may increase your anxiety.
Set Realistic Goals: Be realistic about your expectations for recovery. Healing takes time, and it's essential to celebrate small victories along the way.
Reach Out for Support: Don't hesitate to reach out to friends, family, or other loved ones for support. Having a strong support network can make a significant difference in your journey to recovery.
Remember that overcoming hypochondria and intrusive thoughts is a process, and it's okay to have ups and downs. Healing often involves a combination of strategies, and finding the right approach for you may take time. Be patient with yourself, and consider discussing your feelings of failure with your therapist to gain additional insight and support. Your daughters need you, and taking steps to address your mental health challenges is a powerful act of love and self-care that can lead to a more fulfilling life for both you and your family.