Deep breathing: it calms your mind instantly and allows you the headspace to think clearly Visualization: when you visualise a positive outcome, your body language changes instantly. Soldiers are taught to Positive self talk and inner dialogue: when the enemy is near and the situation is difficult in war, your own mind can be your biggest asset or your biggest obstacle. Soldiers are taught to repeat these words constantly in their minds: “I can handle this one step at a time. I know how to deal with it” instead of thinking “i am going to fall” Set tiny goals: focus on finishing only the immediate tiny task at hand and not care about the bigger 6 month mission. This allows you to reduce stress and focus. Train hard under stress: You don't rise to the occasion, you fall to your level of training. Soldiers go through rigorous training to prepare for the most difficult situations. I hope these practices will pull you out of your panic attack.

Your symptoms suggest anxiety-related insomnia, and weight gain can be a side effect of some sleep medications; Telmisartan (for BP) is fine and not the cause here, but the sleep medicine likely needs adjustment; instead of continuing the same drug, you should consult your psychiatrist to shift to a more weight-neutral option and focus on treating the underlying anxiety (often with SSRIs or non-sedating medicines); alongside this, maintain strict sleep hygiene (fixed sleep–wake time, no daytime naps, reduce screen use at night, avoid caffeine), and include light physical activity daily; with the right medication adjustment and routine, both sleep and weight can be better controlled.

So what we really need to focus on is why you not getting sleep ? What can be the reasons and if it’s workable addressing the root cause is of utmost importance

I want to acknowledge how much courage it takes to voice these struggles. Often, we treat mental health as a matter of 'willpower,' but as a psychiatrist, I can tell you that what you are experiencing has a real biological and neurological basis. ​Your brain, like any other organ, can sometimes struggle to maintain balance under stress. Seeking treatment isn't a sign of failure; it’s a proactive medical decision to regain your quality of life. We can work together to understand the 'why' behind these feelings and find a structured path back to your baseline. You don't have to navigate this alone.

"Hi there, I understand that seeking help can feel overwhelming, but you’ve already taken the first brave step. I can guide you with a clear treatment plan tailored just for you, so you can feel better and regain control over your life. You can reach me directly on WhatsApp for quick support on seven zero eight two zero two two zero six two."

Hi.. medicines and therapy can help. Consult online for treatment

I can understand your concern. Not able to sleep is taking toll on our mental and physical health and it needs to be addressed in a proper and detailed manner