How to manage anxiety, depression, insomnia, and concentration difficulties?

Question

Hi doctor,

I am a 28-year-old female. I was diagnosed with anxiety and depression two years ago, and I have had insomnia for 14 years, which would get better after having melatonin tablets prescribed for a week. The problem I have faced is that it is too loud in my head. I am constantly talking in my head, having full-blown conversations with myself in the head about new ideas, hobbies, business ideas, etc. Even if I have a lot of work to be done, I sit to work but cannot concentrate and will prioritize something else that is not important, like deep cleaning my room. But then again, when I start working, I sit all day and all night and work, then eventually have burnout. Please help.

Answer 1

Hi,

Welcome to icliniq.com.

I can understand your situation.

You have a major depressive disorder. I suggest following the below lifestyle to deal with it. It will help you.

1. You should do exercises daily for 30 to 45 minutes, like at least going for a walk. It will uplift your mood.

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 help you to relax.

3. You should eat healthy home-cooked food and avoid junk food.

4. You must drink enough water.

5. Spend quality time with friends and family daily.

6. Spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills like language or musical instruments.

7. Sleep enough for seven to eight hours daily.

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

9. Live your life, do not just spend it.

10. Be bold and confident.

Start tablet Sertraline 25 mg daily in the morning after breakfast and tablet Clonazepam 0.5 mg at night. I suggest you bring the following blood reports and follow up after ten days:

1. CBC (complete blood count).

2. RBS (random blood sugar).

3. Thyroid profile.

4. Vitamin B12.

5. Vitamin D3.

I hope that you get your answer.

Please, let me know if you want some help.

Thank you.