How to overcome anxiety from negative thoughts and overthinking?

Question

Hello doctor,

I am facing anxiety issues due to overthinking and negative thoughts. In the past, I never wanted some things to happen, but they happened in my life. Now, I feel anxiety about negative possibilities, which I do not want to happen. But these “what if” thoughts are causing me distress. Kindly please help me out.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

You may have an anxiety disorder. There is non-pharmacological management for it, so you should try to follow the guidelines below to deal with it. It will help you.

1) You should exercise daily for 30 to 45 minutes or at least go for a walk.

2) Do meditation for 20 minutes daily; just sit in one 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 be. It will relax and reduce your anxiety.

3) Eat healthy, home-cooked foods, and avoid junk foods.

4) Drink enough water.

5) You should spend quality time with friends and family daily or do video calls if you are living away from your family.

6) You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.

7) You should get seven to eight hours of sleep daily.

8) Avoid tobacco, alcohol, or any substance abuse.

You need to do the following tests

1) CBC (complete blood count).

2) Thyroid profile.

3) Vitamin B12.

4) Vitamin D3.

5) RBS (random blood sugar).

If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration.

I hope that you get your answer.

Please, let me know if you want some help.

Thank you.