Gud evening,pls have a healthy food plate containing healthy complex carbs food sources like brown rice,brown
sugar,millets like jowar,ragi,oats etc good healthy fats like fatty fish salmon,tuna as well as nuts and roasted seeds like flax seeds,chia seeds etc,good sources of proteins both veg n non veg,fiber containing foods like fruits,vegs etc as,well as all essential vitamins n minerals.Try to use organic spirulina pwd once a day to get out of your issue with either normal water or Luke warm water on an empty stomach.Try to practice yoga or meditation minimum of 25mins in the evening time to calm down.
Next Steps
if u need a proper guidance then connect through practo.