How to manage anxiety and panic attacks?

Question

Hello doctor,

Lately, I have been feeling very anxious; sometimes, I pass by people and notice that they stop and look at me. There were two cases in a week; this cannot be called a panic attack in the usual sense, but I felt terrible. It happened on the bus, people were sitting opposite me and I suddenly, without any reason, began to feel very anxious, my legs were stiff, it is very difficult to explain, other people were looking at me, I often have anxious thoughts, I can become very fixated on something, and this can reach the point of absurdity (like the situation on the bus, for example, there was no reason for this). It is difficult for me when it starts, I do not know what to do with myself. Please tell me what this could even be, panic attacks? Or what to call it? Is it possible to somehow cope with it ourselves? Kindly suggest.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

You may have an anxiety disorder. You may have ideas of reference due to stress. You should follow the below lifestyle, it will help you.

Exercise daily for 30 to 45 minutes like at least going for a walk.
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 relax you.
Eat healthy home-cooked foods, and avoid junk foods.
Drink enough water.
Spend quality time with friends and family daily or do video calls if you are living away from your family.
Spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
Take seven to eight hours of sleep daily.
Avoid tobacco 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 suggestions for four to six weeks, then you need to follow up for a detailed evaluation.

I hope this information will help you.

Thank you.