Anxiety and panic attacks. Proper sleep!

Anxiety can make a person feel weak or tired, nervous, irritable, having a feeling of always facing danger. If you have the above stated symptoms then you might be suffering from anxiety. But it is curable. There is no shame in seeking medical advice and in my opinion you should definitely go for it. Your anxiety may not just disappear after going to therapy, but you will definitely feel better. Here I can just share a few tips that can help in coping with anxiety. You can follow these tips apart from your medical treatment. Deep breathing exercises Try these deep breathing exercises. They may give you a sense of relief. Diaphragm Breathing This is one of the most fruitful exercises for relieving anxiety and stress. Deep breathing or diaphragmatic breathing also makes your abdominal muscles flexible and also helps in increasing lung capacity. How to do: Sit or lie in a comfortable position and place. Relax your body. Put one hand on your chest and the other on your stomach. Breathe in through your nose for about 2-3 seconds with your stomach moving forward and your chest still. Tighten your abdominal muscles and let your stomach fall downwards with your chest still while exhaling through pursed lips. 4-7-8 Breathing The 4-7-8 breathing technique is based on the ancient yoga technique Pranayama. It also helps people to sleep well and in a shorter period of time. How to do: Breathe out through your mouth while making a whooshing sound. Close your mouth and inhale through your nose at the count of 4. Hold your breath for 7 seconds. Exhale through your mouth for 8 seconds. Repeat this four times. Meditation Meditation has the ability to relax the brain, reduce stress, and also helps in controlling emotions. It can help you to fight anxiety. Meditation, especially Mindfulness meditation can help a lot in reducing stress and anxiety. Meditation increases self awareness which can help in reducing symptoms of anxiety disorders. Meditation leads to activation of the anterior cingulate cortex- the part which involves emotions and thinking and helps in reducing anxiety. Apart from these, you can Limit alcohol and caffeine consumption as they aggravate anxiety and panic attacks. Eat balanced meals. Don’t push your feelings. Notice how you are feeling, don’t just ignore it. But also try not to react to them. Grab a notebook and write what all you are worrying about. Do regular physical activity. Talking to someone about your feelings will also help. Try these tips to fight anxiety. And don’t forget you are not alone in this.

consult Psychiatrist/Psychologist

Hi you should mention total duration of problem. Detail mood history and mental status examination need to be done.

Consult psychiatrist online or offline

Avoid caffeine at night