What are the ways to manage stress and anxiety?
Patient's Query
Hello doctor,
I am a 33-year-old female experiencing persistent anxiety. I can not sleep properly at night, I can feel my heartbeat and also heaviness in my chest area. Are these due to mental stress? My mind is racing with negative thoughts. I have tried to cope on my own, but it is getting worse, and I am scared it is going to spiral out of control. Is there anything you can do to help me navigate through this stress and anxiety? Are there specific treatments or therapies that you recommend? Kindly help.
Thank you.
Hello,
Welcome to icliniq.com.
I read your query and can understand your concern.
You may have an anxiety disorder. There is non-pharmacological management for it, you should try to follow the below guidelines to deal with it. It will help you.
You should do exercises daily for 30 to 45 minutes like at least going for a walk. It will uplift your mood.
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 it be. It will help you to relax.
You should eat healthy home-cooked foods, and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are living away from your family.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
You should get enough seven to eight hours of sleep daily.
You must avoid tobacco alcohol or any substance abuse.
Investigations to be done:
-CBC (complete blood count).
-Thyroid profile.
-Vitamin B12 and Vitamin D2.
-ECG (electrocardiogram).
If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration.
I hope I have answered your question.
Let me know if I can assist you further.
Regards
Investigations to be done
Same symptoms don't mean you have the same problem. Consult a doctor now!
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