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In This Moment" Statements 1. In this moment, I am sitting in... 2. In this moment, the temperature is... 3. In this moment, the light is... 4. In this moment, I am wearing... 5. In this moment, my body feels... 6. In this moment, my mind is... 7. In this moment, I am safe because... 8. In this moment, I can choose to... 9. In this moment, one kind thing I can do for myself is... 10. In this moment, I am here.

I am capable of getting through this.

Seek professional mental health support for evaluation and coping strategies. Ensure regular follow-up for thyroid management.

With proper care, anxiety and panic can be effectively managed. Do not ignore recurring symptoms.

Track your symptoms briefly. Write down when attacks happen, what you were doing, physical sensations, and how long they last. This helps clinicians treat you faster. Use one calming tool daily. Practice slow breathing (inhale 4 seconds, exhale 6), grounding, or a short walk—even when you’re not panicking. Train your nervous system before emergencies. Reduce triggers where you can. Limit caffeine, improve sleep timing, eat regularly, and avoid doom-scrolling. Tell one safe person. You don’t have to explain everything—just: “I’ve been struggling with anxiety and getting help.” Support matters.

During a panic surge – Slow your breathing: inhale 4 seconds, exhale 6–8 seconds. Longer exhales calm the nervous system. – Ground your senses: name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste. – Remind yourself quietly: This is anxiety. It will pass. I am safe. Daily habits that lower anxiety – Keep regular sleep and meal times. – Walk or stretch for 10–20 minutes—movement burns off stress hormones. – Reduce caffeine and energy drinks. – Step outside for daylight each morning if possible. Mental relief – Write worries down once a day, then close the notebook. – Limit news or social media if they spike anxiety. – Break tasks into tiny steps so life feels manageable again. Emotional care – Be kind to yourself—speak the way you would to a close friend. – Stay connected, even briefly, with one person you trust. Faith-based comfort – Keep your ṣalāh steady and make duʿāʾ for calm and healing. – Dhikr like “Hasbiyallāhu lā ilāha illā Huwa” can soothe the heart. – Remember: seeking treatment is part of reliance on Allah, not a lack of it.

I have been working as a Homeopathic Psychiatrist and Counseling psychologist for the last 17 years of experience. You can contact me through an online appointment for further assistance.

consult Dr.Husna tahseen counselling and psychotherapist

• Consult a psychiatrist or physician for a proper evaluation to rule out medical causes (such as thyroid issues, anemia, or vitamin deficiencies) and to discuss whether medication is needed. • Begin psychological therapy, especially Cognitive Behaviour Therapy (CBT), which is highly effective for panic and anxiety disorders. • Keep a simple panic/anxiety log noting triggers, symptoms, and frequency—this helps in treatment planning. • Ensure regular sleep, meals, and basic routine, as irregularity can worsen symptoms.

• During a panic attack, focus on slow breathing (inhale for 4 seconds, exhale for 6 seconds) to calm the nervous system. • Reduce caffeine, nicotine, and excessive screen exposure, especially in the evening. • Avoid self-medicating or stopping prescribed medicines abruptly. • If anxiety starts affecting daily functioning, work, or relationships, early professional help is strongly advised—you don’t have to manage this alone.

I would strongly recommend consulting a psychiatrist for a proper evaluation, as they can assess whether medication may be helpful. Alongside this, working with a psychologist for therapy such as CBT can help you understand triggers, manage panic symptoms, and build long term coping skills.

If you experience sudden chest pain, fainting, or severe physical symptoms, seek immediate medical attention to rule out physical causes. Try not to self medicate or ignore symptoms. Early professional support often leads to better and faster recovery.

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Therapy is needed. You may contact me. I work at Samvith Neuropsychiatric Center.