How to overcome panic attacks, anxiety, and depression?

Question

Hi doctor,

I suffer from panic attacks. I do not know why. I have anxiety and maybe some form of depression, but no one in my family will take me to a doctor. I do not know what to do. I feel helpless and alone. I think everyone hates me, and I think about suicide often. The only thing that stops me from taking my own life is the fear of my family thinking I am stupid. Please help.

Thank you.

Answer 1

Hello,

Welcome to iclinq.com.

First of all, I would like to mention that it does not matter what others think about you but yourself. Asking for help is not a sign of weakness or stupidity; instead, it shows your strength that you are acknowledging a problem and want to resolve it. Furthermore, a detailed evaluation by a psychiatrist in person is essential to find the root cause. Treatment or therapy can then be given accordingly.

I am telling you some simple steps that can help in the meantime:

Practice relaxation techniques like breath relaxation exercises daily to help you relax and focus.
Maintain a stress diary and daily log down your thoughts uncensored, and never read them again.
At times of panic, try to restructure your breathing, such as voluntarily breathing at a rate of around one breath per four seconds.
Share your feelings with family or close friends, as sharing helps a lot.
Music, if you like it, also helps. Certain music like Weightless by Marconi and Electra are especially relaxing.

Remember, every problem has a solution. You just need to try solving it, and help is just a step away. Feel free to ask if you have any further queries.

Thank you.