What is causing my insomnia?

Hi,

Welcome to icliniq.com.

Thank you for seeking help from a psychiatrist.

I can understand your situation.

You may have major depressive disorder due to underlying stress. There are some effective non-medication ways to manage this, as they can genuinely help improve how you feel over time.

You should do exercises daily for 30 to 45 minutes, such as going for a walk. It will help you to increase your motivation and improve your sleep. You should do meditation 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 them be. It will reduce your panic attacks and calm you.

Try to eat healthy, home-cooked meals as much as possible and avoid junk or highly processed foods, as they can affect both your body and mood. At the same time, make sure you drink enough water throughout the day, because staying well-hydrated helps improve energy levels, digestion, and overall well-being.

Try to spend quality time with your friends and family every day, as emotional connection and support can greatly improve your mood and reduce feelings of loneliness. You should also make time for creative and enjoyable activities such as reading good books, writing in a journal, painting, drawing, or learning a new skill, language, or musical instrument, as these help relax your mind and bring a sense of purpose and joy.

Along with this, ensure you get seven to eight hours of proper sleep each night, because good sleep is essential for emotional balance, mental clarity, and overall well-being. You must avoid tobacco, alcohol, or any substance abuse. Live your life, do not just spend it. Be bold and confident.

You must treat your thyroid disorder. If it is still abnormal, then it will worsen your mental illness. If you have severe symptoms for a long duration, then you need to start the medication to treat your depression.

To better understand what might be contributing to how you are feeling, it would be helpful to get a few basic blood tests done. These include a CBC (complete blood count) to check for anemia or infection, a thyroid profile to assess your thyroid function, and vitamin B12 and vitamin D3 levels, as deficiencies in these are very common and can affect your mood, energy, and overall health.

I hope this helps.

Please feel free to reach out in case of further queries.

Thank you.