I have anxiety, fear of going outside, and get panic when there is any discussion on going out. Sometimes my chest feels heavy. I feel sad most of the time. Lost interest in everything. Please help.
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It seems that you are suffering from depression and anxiety because the symptoms you mentioned indicates it.
1. Take adequate sleep.
2. Do regular exercise, i.e. go for a morning walk daily at least 45 minutes.
3. Take a healthy diet and avoid any substance like alcohol or tobacco.
4. Do breathing exercises or Jacobson progressive muscle relaxation. You can search for it and learn how to do this. Do things you like.
Take active part for going outside, start slowly and steadily. For example, first, take an active role in the discussion and then go out for only a few minutes then increase gradually. Whenever you feel panic, later try taking a deep breath and feel the moment and keep your thoughts to the present situation. You need to be persistent with these as these take time to overcome your fear.
Also, medicine from SSRI (selective serotonin reuptake inhibitor) group such as Sertraline or Paroxetine can be helpful. Before starting medication try non-medical things as mentioned above. Visit a nearby psychiatrist for discussion regarding the drug. I hope this will help you.
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