Exercise Increase the amount of time you spend exercising. Exercise necessitates attention, which might distract you from your fears and anxieties. Relax Learning relaxation techniques can assist you in dealing with both mental and physical fears. Simply lowering your shoulders and inhaling deeply can help. Consider imagining yourself in a relaxed environment. You may also learn yoga, meditation, or massage techniques, or listen to the Mental Health Foundation's wellbeing podcasts. Consumption of nutritious foods Eat a lot of fruits and vegetables and limit your sugar intake. Dips in your blood sugar as a result can be dangerous. Alcohol should be avoided or consumed in moderation. When people are frightened, it is extremely typical for them to drink. Although some people refer to alcohol as having "Dutch courage," the aftereffects of drinking might make you feel even more fearful or worried. Complementary medicine Relaxation techniques, meditation, yoga, or t'ai chi are among the supplementary therapies or exercises that some people find helpful in dealing with their anxiety. Faith/spirituality If you're religious or spiritual, this can make you feel like you're part of something bigger than yourself. Attending church and other faith groups can connect you with an useful support network, and faith can provide a means of coping with everyday stress.

Hi, need to explore your symptoms to conclude root cause . Outcome may involve sleep hygiene advice , seeing sleep therapist who can help you with breathing and relaxation techniques or trial of medications.

U can take but it needs evaluation please consult Psychiatrist

Seems more  anxiety disorder needs further assessment. Treatment will help u

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