Anxiety for 3 year. Affecting my life.

Hello, thank you for sharing this so clearly. It takes maturity and courage to observe your symptoms and work on lifestyle changes the way you already have. The improvement you describe with exercise, sunlight, and breathing practices is a very positive sign, even though some symptoms are still present. What you are experiencing can happen when anxiety continues for a long time, especially during late adolescence when the mind and body are still adjusting to academic, social, and identity-related changes. Symptoms like overthinking, restlessness, DP/DR sensations, brain fog, and sleep difficulty can feel frightening, but they are usually manageable with the right support. Since symptoms have been present for about three years and are still affecting daily life despite lifestyle improvements, it would be helpful to have a structured evaluation with a mental health professional. Therapy can help you understand triggers, learn ways to manage intrusive thoughts and fear, improve sleep regulation, and rebuild motivation and confidence. Sometimes short-term medication support is considered, but that decision is made only after a proper assessment. For now, continue the healthy routines you have started. Try to maintain a consistent sleep schedule, regular physical activity, limited late-night phone use, and steady daily structure. These small steps often make a meaningful difference over time.

Next steps: Consider consulting a psychiatrist or clinical psychologist for a detailed evaluation so that you can move from partial improvement to more stable recovery. You are already moving in the right direction by seeking help and making changes.

Helpful Tips / Word of Caution: • Continue regular physical activity and sunlight exposure. • Maintain a consistent sleep and wake schedule. • Try to reduce excessive phone use, especially late at night. • Avoid searching symptoms repeatedly online, as this can increase anxiety. • If symptoms suddenly worsen, panic attacks increase, or sleep becomes severely disturbed, seek professional help promptly. Recovery from long-standing anxiety usually happens gradually, not instantly, but with the right support, it is very achievable.