How to cope with emotional instability and anxiety?

Question

Hi doctor,

I have been experiencing a range of concerning symptoms recently. I frequently feel cold, and my chest often feels tight. I have been experiencing sudden bouts of crying, and my hands shake frequently. I feel a sense of emptiness, as if there is no solution to the problems I am facing. I cry every night, and whenever I see someone who has hurt me, I feel a sudden tightness in my chest and start shaking. These symptoms are causing me a lot of distress and I am seeking guidance on how to manage them.

Thank you.

Answer 1

Hello.

Welcome to icliniq.com.

I appreciate your willingness to seek help for your anxiety. Based on the symptoms you have described, I would like to offer some guidelines that may be helpful for you.

Firstly, regular exercise is an effective way to reduce anxiety. I would recommend engaging in moderate exercise for 30 to 45 minutes each day, such as walking or jogging.
Meditation is also an excellent technique to help manage anxiety. I suggest you to start with 20 minutes of daily meditation, focusing on your natural breathing, and allowing your thoughts to come and go without judgement.
It is essential to maintain a healthy diet, avoiding processed and junk foods, and instead eating nutritious, home-cooked meals. Drinking enough water is also crucial to keep your body hydrated and reduce the stress levels.
Social support is vital, so I recommend you to spend quality time with friends and family daily. Engaging in creative activities like reading, writing, painting, and learning new skills can help distract you from anxiety and promote relaxation.
Adequate sleep is crucial, so I recommend getting seven to eight hours of sleep each night. Avoiding tobacco, alcohol, and substance abuse is also essential to maintain your mental health.
Lastly, it's important to live your life and not just spend it. Being bold and confident can help you overcome anxiety and lead a fulfilling life.
Based on your symptoms, I recommend starting medication, including Escitalopram 10 mg daily in the morning and Clonazepam 0.5 mg at night. Please note that these medications must be taken under the supervision of a licensed healthcare provider.
I recommend seeking additional support from a mental health professional to develop a personalized treatment plan that suits your individual needs.

Thank you.