How to deal with emotional suffocation?

Hello,

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Thank you for taking help from a psychiatrist. I can understand your situation. You may have an anxiety disorder. There is non-pharmacological management for it, you should try to follow the below guidelines 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.
2. 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 stop your thoughts, just let it be. It will relax you.
3. You should eat healthy home-cooked foods, and avoid junk foods.
4. You must drink enough water.
5. You should spend quality time with friends and family daily or do video calls if you are living away from your family.
6. You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or languages or musical instruments.
7. You should get 7 to 8 hours of sleep daily.
8. You must avoid tobacco, alcohol or any substance abuse.
9. Live your life, do not just spend it.
10. Be bold and confident.
11. You must move on from your past. Stop overthinking.
12. If you still have symptoms that persist after following the advice for 4 to 6 weeks, then you need to start medications for a short duration.

I hope this has helped you. Thank you.