How to control negative thoughts and stay focused?

Question

Hi doctor,

I always feel a shivering sensation in my body. My head feels so heavy and I am not able to focus on my real life. I feel like something wrong is going to happen to me and at that moment I can feel my heart beat running very fast. I try to control my thoughts and take a deep breath but I am not able to control these negative thoughts. It has been happening for the last few months. What should I do?

Answer 1

Hi,

Welcome to icliniq.com.

I have read your query and understand your concern.

You may have an anxiety disorder. There is non-pharmacological management for it, which is why I suggest the following to help you.

1) You should exercise for 30 min to 45 minutes daily. If that is not possible, then at least go for a walk.

2) You should meditate 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 help you to relax.

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 language 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. Be bold and confident.

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.

Hope this helps.

Thank you and take care.