How do I get enough sleep and overcome my mood fluctuation and depression?

Hello,

Welcome to icliniq.com.

Thank you for taking help from a psychiatrist. I can understand your situation. You may have a mixed anxiety-depressive disorder but are less likely to have autism. There is non-pharmacological management for it; you should follow few guidelines to deal with it. It will help you. You should do exercises daily for 30 to 45 minutes, like going for a walk. If possible join the gym or swim; it will boost your confidence. 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 them be. It will help you to relax. 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. You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, language, or musical instruments. You should take seven to eight hours of sleep daily. You must avoid tobacco, alcohol, or any other substance abuse. Live your life, do not just spend it. Be bold and confident. Do not be afraid of anyone. Stop overthinking. You should stand in front of the mirror and make eye contact with your eye and talk with yourself. 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 helps you.

Thank you.