Hi Mental Subtraction:    · Start from 100 and subtract 7 each time (100, 93, 86, 79...). This requires enough focus to crowd out anxious thoughts. Color Search:    · Pick a color (e.g., blue) and silently find 10 things in the room that are that color. The "I Choose" Narrative: Reframe "I have to" statements into "I choose to." "I have to go to work" becomes "I choose to go to work because it provides ..........." This cultivates agency. Values-Based Scheduling: Look at your calendar for the week. For each day, schedule one small, concrete action that connects to a core value.

It seems to be a panic disorder with depression. It needs to be treated asap otherwise it may get complicated. It can be well treated in a holistic approach for complete recovery. It can be well treated with counseling sessions and homeopathic medicine effectively and without any side effects. You need an expert psychologist who is a good homeopathic physician.

Kindly visit a clinical psychologist (CP) asap. She will guide u towards future steps. This is not a platform to ask for meds or get cured. For that u have to take regular sessions with a CP or a psychiatrist.

You need to consult a professional to be diagnosed with depression and only the expert can prescribe medicines, if required. I think, you are under chronic stress and this is the reason of sleep deprivation also. Meet a psychologist or psychiatrist for further management.

Hello It sounds like you’re carrying a lot of emotional weight right now sadness, panic, memory issues, sleep problems all worsened by the stress of your husband’s alcohol use. These symptoms can feel overwhelming, but they are also very treatable with the right support. While only a psychiatrist can prescribe medicines, therapy can help you manage overthinking, calm panic, and rebuild your emotional balance step by step. We will work together on breathing, grounding techniques, and coping strategies so you don’t feel alone in this anymore. You deserve peace, rest, and a life where you can breathe freely again without fear or suffocation. Take therapy. You can connect with me on nine two six six seven two six zero six five.

Hi, I'm sorry you're going through such a difficult time. It’s important to remember that self-medicating without professional guidance can be risky. Your feelings of depression, sleep problems, overthinking, and panic attacks need proper evaluation and treatment by a qualified mental health professional. They can provide a safe and effective treatment plan, which may include therapy, lifestyle changes, and, if necessary, medication tailored to your needs. If you're experiencing severe symptoms like difficulty breathing or panic attacks, please seek immediate medical attention or visit a healthcare provider as soon as possible. Remember, you don’t have to face this alone—professional help can make a significant difference in managing your feelings and improving your well-being.

Thank you for writing here. Kindly reach out for a session.

Before considering any medication, there are several coping strategies that may help: - Practice deep breathing and mindfulness techniques daily to manage anxiety and physical symptoms like shortness of breath. - Maintain a regular sleep routine, such as going to bed and waking up at the same time and limiting screen usage before bedtime. - Reach out for emotional support from friends, family, or support groups, especially those focused on helping families of individuals with alcoholism. - Journaling your thoughts may help clarify your feelings and reduce overthinking.

talk to psychologist ,might help you

I’m really sorry you’re going through this it sounds painful and exhausting. Living with a partner who struggles with alcohol use can take a serious emotional toll, especially when it starts affecting your sleep, thoughts, and sense of safety. The breathlessness and panic you’ve described show how much stress your body and mind are holding right now.

Hi...There are no medications for sleep, typically anti-anxiety medications are loosely termed as sleeping pills. Also, taking medications will not solve your problem if the cause is more psychosocial in nature. Therefore, I suggest you to seek psychotherapy over medications. You can also seek couple therapy or marital counselling if major part of your concerns are arising out of your marriage. These issue fall under the gambiet of therapy and can very well be addressed within a time frame.

Hi I understand what is like having an alcoholic husband. We have helped a lot of families like u.. please don’t let the cause of him taking the alcohol ever effect u.. because you are not the cause. Alcoholics need excuses to drink, they donot have valid reason, and under the effect of alcohol they say stuff which they don’t mean, and they would not remember the next day. U can see your marriage shatter, and must be under a lot of disappointment and hurt. Your future is uncertain, you must be feeling insecure and stressed and hence the overthinking. More than him, u need to be strong and need support Contact me at eight three six eight zero five three seven one zero

Hi, It sounds like you are under a lot of emotional stress, basis your concern and its impact on your well-being. The symptoms you describe can occur with depression and anxiety, particularly when there’s ongoing emotional strain. Instead of taking medicines on your own, please consult a psychiatrist, who can prescribe safe treatment for both depression and sleep issues. Alongside this, working with a psychologist can help you process your emotions, reduce overthinking, and learn ways to manage panic attacks. Try to take care of yourself through simple steps like regular sleep, small walks, light breathing exercises, and reaching out for emotional support from trusted people.

It might also help to talk to a counselor or psychologist who can guide you through this. You deserve support and peace of mind.