While these symptoms could be related to anxiety or stress, it's crucial to rule out any underlying medical conditions. A healthcare professional will be able to conduct a thorough examination and may recommend additional tests or further evaluations if necessary. In the meantime, there are some general strategies you can try to help manage anxiety and promote relaxation: 1. Deep breathing exercises: Practice slow, deep breaths in through your nose and out through your mouth. Focus on your breath and try to make each breath deeper and slower, which can help calm your body and mind. 2. Progressive muscle relaxation: Start by tensing and then slowly relaxing each muscle group in your body, one at a time. This technique can help relieve muscle tension and promote a sense of relaxation. 3. Mindfulness and meditation: Engage in mindfulness exercises or guided meditation to help you focus on the present moment and cultivate a sense of calm. There are many resources available, such as smartphone apps or online guided meditation videos. 4. Engage in calming activities: Find activities that help you relax and reduce stress, such as taking a warm bath, listening to calming music, reading a book, or engaging in a hobby you enjoy.

Deep breathing and relaxation techniques: Practice deep breathing exercises, such as diaphragmatic breathing or box breathing, to help calm your nervous system. Additionally, try relaxation techniques like progressive muscle relaxation or guided imagery to promote a sense of calm. Mindfulness and meditation: Engage in mindfulness or meditation practices to help you stay present and reduce anxiety. These practices can help you observe your thoughts and emotions without judgment, promoting a sense of inner peace and stability. Physical exercise: Engage in regular physical exercise as it releases endorphins, which are natural mood boosters. Exercise can also help reduce stress and anxiety, improve sleep, and promote overall well-being. Journaling: Write down your thoughts and feelings in a journal. This can be a therapeutic way to express yourself, gain clarity, and release emotions that may be contributing to your restlessness and heavy heart. Seek support: Reach out to trusted friends, family, or a therapist to talk about what you're experiencing. Sharing your feelings with someone supportive can help alleviate the burden and provide you with valuable insights and perspectives. Healthy lifestyle choices: Prioritize self-care by ensuring you're getting enough sleep, eating a balanced diet, and avoiding excessive consumption of caffeine or alcohol, as they can exacerbate anxiety symptoms. Engage in activities you enjoy: Participate in activities that bring you joy and help distract your mind from anxious thoughts. This could include hobbies, spending time in nature, reading, listening to music, or pursuing creative outlets. Challenge negative thoughts: Practice reframing negative or anxious thoughts into more positive and realistic perspectives. Ask yourself if there's evidence to support your anxious thoughts and if there might be alternative explanations or interpretations. Set realistic goals and prioritize tasks: Breaking down overwhelming tasks into smaller, manageable steps can help reduce anxiety. Set realistic goals and prioritize your tasks to create a sense of accomplishment and control.

Hello I hear you! From the little history you've provided, you seem to have an anxiety disorder with panic attacks. Needs proper evaluation. Kindly consult for proper assessment so that a long term management plan can be sorted out for you.

Hello Your symptoms point towards anxiety. Try deep breathing exercises on waking up. Consultation with a psychiatrist will help you manage this.