I am 29, female. How do I manage stress and anxiety?

Question

Hello doctor,

I am a 29-year-old female experiencing constant stress and anxiety, which is affecting my mental health. I struggle with sleeping issues, constant irritability, and an overwhelming sense of dread. Can you recommend anything to help me manage this stress?

I also experience rapid heartbeat and sudden bowel movements in new situations, whether at home or in the workplace. I need help alleviating these symptoms. Will the treatment take a long time? Is there hope for a quick recovery from these symptoms? Additionally, is there a way to prevent such issues from recurring?

Please help.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I read your query and can understand your concern.

You may have an anxiety disorder, a mental health condition characterized by excessive worry, fear, or nervousness that significantly impacts daily life. Along with medication, I suggest some non-pharmacological strategies you can try:

Engage in daily exercise for 30 to 45 minutes, such as walking, to reduce stress.
Practice meditation for 20 minutes daily, focusing on breathing to relax and reduce anxiety (excessive worry).
Maintain a healthy diet by eating home-cooked meals and avoiding junk food.
Stay hydrated by drinking enough water.
Spend quality time with friends and family in person or through video calls.
Pursue creative hobbies like reading, writing, painting, drawing, or learning new skills.
Aim for seven to eight hours of sleep every night.
Avoid tobacco, alcohol, or any substance abuse.
Embrace life with boldness and confidence.

Additionally, your psychiatrist has prescribed Escitalopram 10mg daily in the morning after breakfast and Clonazepam 0.25mg at night. It is important to continue follow-up appointments even after improvement and consider medication for several months.

I hope this helps.

Please revert in case of further queries.

Thank you.