Q. Why do I feel sad, think too much, and am not able to focus?
Hi doctor,
I am 30 years old. I do not know what is happening around and I have sudden mood changes, anger, anger, low appetite, overthinking, delusion, crying during overthinking, fear of talking with people like our own family, and living alone and not liking to speak with people and I feel I am autistic. I cannot share thoughts, have low memory and concentration, and I always feel depressed. Why is this happening to me? Please help.
Hello,
Welcome to icliniq.com.
Thank you for taking help from a psychiatrist. I understand your situation. You may have a major depressive disorder but not autism. There is non-pharmacological management for your depression, and you should follow the guidelines below to deal with it. It will help you.
- You should exercise 30 to 45 minutes daily, like at least going for a walk. It will uplift your mood.
- You should do meditation for 20 minutes daily, 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. Just let it be. It will stop your overthinking and increase concentration.
- You should eat healthy home-cooked foods and avoid junk foods.
- 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.
- Spending time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments would be best.
- You should take enough seven to eight hours of sleep daily.
- You must avoid tobacco or alcohol, or any substance abuse.
- Live your life, do not just spend it.
- Be bold and confident.
- If you still have symptoms that persist after following the advice for ten days, then you need to start medications for a short duration. You must do the following blood reports and follow up after ten days.
- CBC (complete blood count).
- Thyroid profile.
- Vitamin D3.
- Vitamin B12.
I hope this helps.
Regards.
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