What are the strategies to manage anxiety disorder?

Question

Hi doctor,

I have been feeling like anxiety is taking over my life, and it is getting overwhelming. Any insights on what anxiety disorder involves and how to deal with it? I am just trying to navigate this heavy feeling and find some strategies to cope. Any advice would mean a lot right now.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I understand your concern.

Anxiety disorders involve excessive worry, fear, or nervousness that interferes with daily life. Symptoms can include restlessness, irritability, muscle tension, and difficulty concentrating. There is non-pharmacological management for your anxiety. It would help if you try to follow the below guidelines to deal with it. It will help you.

It would help to exercise 30 to 45 minutes daily, like at least going for a walk.
You should 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 control your thoughts. It will relax and reduce anxiety.
You should eat healthy home-cooked food and avoid junk food.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are living away from your family.
It would help if you spent time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.
You should get enough sleep for seven to eight hours daily.
It would help if you avoid tobacco, alcohol, or any substance abuse.
Be bold and confident.
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 this information will help you.

Thank you.