History of anxiety and depression. Me.

Practice Deep Breathing: Deep, slow breathing can help calm your nervous system and reduce anxiety. Try inhaling for a count of four, holding for four, and exhaling for four. Mindfulness and Meditation: Engage in mindfulness techniques or meditation to stay present and reduce rumination on stressors. Focus on your breath, sensations, or a calming phrase. Physical Activity: Regular exercise releases endorphins, which are natural mood lifters. Even a short walk can help reduce stress and anxiety. Healthy Diet: Consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine and sugar, as they can exacerbate anxiety. Adequate Sleep: Prioritize quality sleep by maintaining a regular sleep schedule and creating a calming bedtime routine. Time Management: Organize your tasks and prioritize them. Break larger tasks into smaller, manageable steps to avoid feeling overwhelmed. Limit Exposure to Stressors: If possible, reduce exposure to sources of stress and create boundaries to protect your well-being. Stay Connected: Maintain social connections with friends and family who provide support and understanding. Engage in Relaxation Techniques: Techniques like progressive muscle relaxation, guided imagery, or listening to soothing music can help relax your body and mind. Talk About It: Share your feelings with someone you trust or consider speaking to a therapist or counselor for professional guidance. Limit News Consumption: Constant exposure to negative news can contribute to anxiety. Stay informed, but also take breaks from news updates. Practice Self-Compassion: Be kind to yourself and avoid self-criticism. Treat yourself with the same compassion you'd offer to a friend. Engage in Hobbies: Doing things you enjoy can distract you from stress and provide a sense of accomplishment. Seek Professional Help: If anxiety and stress become overwhelming and interfere with your daily life, consider seeking help from a mental health professional. Progressive Muscle Relaxation: Tense and then release each muscle group in your body, starting from your toes and moving up to your head. This can help alleviate physical tension.

Consult Psychologist / Psychiatrist

Do Yoga , Deep breathing excercise

No

No evidence till. Dont get panic.