How can one overcome anxiety?

Question

Hello doctor,

I am a 34-year-old transgender, and my height is 4 feet 11 inches. I have been experiencing anxiety for a few months. I am having poor sleep and usually sleep for just four to six hours a day. Most of the time I feel groggy at work. My anxiety gets triggered whenever my higher official scolds me at work. I used to be anxious, groggy, and hyperventilated in high school and found it difficult to focus at school. For the past three weeks, my blood pressure has been 140/90 mm of Hg, the lowest being 130/80 mm of Hg. I am not on any medications. Kindly help me.

Answer 1

Hi,

Welcome to icliniq.com.

We appreciate you for contacting us.

I read your query and I can understand your situation.

You may have an anxiety disorder. I suggest you follow the lifestyle changes mentioned below as it will help you to deal with your anxiety.

You should exercise daily for about 30 to 45 minutes by at least going for a walk. Walking will uplift your mood.
You should practice meditation for 20 minutes daily. Sit in a particular place in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts. Just let it come and go. Meditation will help you to relax and calm down.
You should consume healthy home-cooked foods and avoid junk foods.
You must drink enough water.
Spend quality time with your friends and family daily or contact them through video calls if you are living away from your family.
You can spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.
You must sleep for at least seven to eight hours daily. Otherwise, it will increase your grogginess and anxiety.
You must avoid tobacco or alcohol or any type of substance abuse.
Live your life, and do not just spend it.
Be bold and confident.

If you still have persistent symptoms even after following the above advice for four to six weeks, then you need to start medications for a short duration. Please take the blood tests that I have mentioned.

I hope you got a satisfactory answer to your query.

Please let me know if you want any further help.

Thank you.