1. Consult a psychiatrist for a comprehensive evaluation to confirm the diagnosis and initiate appropriate treatment (e.g., SSRIs, CBT, or relaxation training). 2. A basic physical check-up (including thyroid function, vitamin B12, and neurological assessment) is also recommended to rule out medical causes. 3. Consider Cognitive Behavioural Therapy (CBT) with a psychologist to address unhelpful thinking patterns and anxiety management.

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make a record of your anxiety episodes so that you can show it to your doctor for better understanding ( what you exactly feel duration anxiety or distress, date, time duration, frequency, in your word as it is mention it)

Start with calming your nervous system at the root level rather than trying to forcefully control the thoughts. A homeopathic remedy suited to your constitution—like Argentum nitricum, Arsenicum album, Lycopodium, or Calcarea carbonica—can help shift the brain’s internal setting from alert to calm. You should consult for a full constitutional evaluation to find the exact match. If you are not on any sedatives currently, natural supports like Brahmi extract in the morning and Ashwagandha churna with milk at night can help stabilize thought frequency and improve sleep architecture. Avoid caffeine, sugar, and long periods of screen time, especially in the evening. Try not to mentally argue with the thoughts—observe them without reacting, as if they are traffic sounds in the background.

Practice deep nasal breathing using the four seven eight method: inhale for four counts, hold for seven, exhale for eight. Repeat this five times, three times a day. This reduces thought speed and supports the vagus nerve. Apply warm sesame oil to your scalp before bath, and on your feet before sleep. Eat only warm cooked meals, and avoid raw salads or cold milk, which can disturb gut-brain rhythm. Walk barefoot for ten minutes every morning on natural ground and look into natural sunlight for five minutes to reset your brain’s thought cycle.