How can a 20-year-old deal with anxiety and guilt issues?

Question

Hello doctor,

I think I have depression and ADD. What should I do? I am a 20-year-old college student. I just want to consult about my mental health because I feel anxious and guilty all the time. I also procrastinate a lot and I do not have the energy and motivation to do things. I am barely breathing. I do not know what to do. Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern.

Thank you for taking help from a psychiatrist. You may have mixed anxiety depressive disorder, and it is less likely that you have attention deficit disorder (ADD). There is non-pharmacological management for depression. I suggest you try to follow the guidelines below to deal with it. It will help you.

You should exercise daily for 30 to 45 minutes like at least going for a walk.
You should do meditation for 20 minutes daily. Just sit in one comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts. Just let it be.
You should eat healthy home-cooked foods and avoid junk food.
You must drink enough water.
You should spend quality time with friends and family members daily.
You should spend time doing creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or languages or musical instruments.
You should sleep for seven to eight hours daily.
You must avoid tobacco usage, alcohol consumption, or any type of substance abuse.

Live your life. Do not just spend it. Be bold and confident. If you still have symptoms that persist after following the above-mentioned advice for four to six weeks, then you need to start medications for a short duration.

I wish you good health.

Thank you.