Insomnia, Anxiety and panic attacks.

Anxiety and panic attacks can be managed by counseling and supportive psychotherapy Medication can be used when symptoms are severe and it's present for a long time

The 4 steps to stop a panic attack If you suffer from panic attacks, it is a good idea to write these 4 steps on a card to remember their turn and apply them when you feel that the crisis is starting. On the back of the card, note some management techniques to remember what to do. You always have this card with you. The 4 Steps: Relax. Stop negative thoughts. Use realistic statements demonstrating ability to manage the situation. Accept your feelings. Step 1. Relax. First of all, remind yourself that you have resurfaced the same bad situation, and although it is something painful, it does not happen to you the worst you are afraid of. Start taking deep, slow breaths, saying "I inhale 1", "I exhale 2". By focusing on your breathing, you stop thinking about all the negative thoughts that come to your mind and relax your body, which is the first step to stop adrenaline release. Step 2. Stop negative thoughts. STOP! Cry out of yourself, and imagine a big stop signal like the ones on the road. This interrupts the transmission of the emergency message that your brain sends to your adrenal glands. In panic attacks, the person enters a vicious circle of particularly negative thoughts, repeating the same bad thoughts, thus keeping his panic crisis unintentionally. By interrupting the negative or scary message you say to yourself, you have the opportunity to replace it with a message of relaxation and calmness and thus end the panic crisis. Step 3. Use realistic statements demonstrating ability to manage the situation. Write a series of positive or realistic statements that have the same power as the negative message you repeat to yourself and which scares you. Replace each negative thought with a positive one. Example: If in panic crisis you are afraid that you are having a heart attack and you will die (a very common fear of panic attacks), it is most likely that you say something like "My God, my heart, I die, that's my end! Cry out of your STOP !, and imagine a big stop signal like the ones on the road. Replace your negative thought with a positive statement that helps you manage the situation, for example, "I know what it is, it's a panic attack and I'm not going to die if I'm going to relax too soon" or "The fear makes my heart beating quickly, I have passed an exam and I am absolutely healthy, I have no heart problems ". Step 4. Accept your feelings. Accept your feelings. It is very important. If you are trying to reduce your experience, it has the opposite effect and eventually it intensifies it. Start by identifying what feeling you are just feeling. Most panic attacks are related to fear or some variation of fear. Find out why you're afraid. Validate the feeling and the reason why you feel it. Remember that fear has a reason: to hit us the bell of danger that something is wrong. Many people stopped having panic attacks after they applied the above 4 steps. However, there are deeper solutions to resolve panic attacks and anxiety once and for all, which is achieved through brief, localized psychotherapy and gives you emotional freedom and joy. Give your best gift to yourself: peace of mind, joy, and personal development

90% of your mind is your subconscious. You have to rewire your internal thoughts to have a better everyday life. So, how do you do that? Well you must remember that all anxiety is, is stressing about the future outcomes. The most effective way to overcome it? Living in the moment, here is exactly how to do it: 1. Breathe: focusing on your breathing may help your body calm down. Try one of these exercises: Exercise #1: lie down on your stomach and put your head to the side. When you’re on your stomach, your breaths naturally deepen. Lie like this for 10 minutes. Exercise #2: lie on your back or stand with your feet apart. Put your hand on your belly. Imagine there is a balloon inside of you. When you breathe in, the balloon fills; when you breathe out, the balloon shrinks. Fill the balloon as you breathe in. Empty the balloon as you breathe out. Repeat for five minutes. Exercise #3: count from one to five as you breathe in, then count from one to seven as you breathe out. Repeat for a few minutes or until you calm down. You can do this exercise wherever you are. Positive affirmations: You are in charge of your life, it is you and only you. Nothing else should matter because you are your own person. Start rewiring your brain by talking to yourself and writing out your affirmations. Say to yourself “I am OK. These feelings will pass”

In your case combination of medication and psychological treatment gives best results in long term. Patient must be assessed by a psychiatrist before starting on any psychotropic medication. Keeping in mind current situation you can consult a psychiatrist online who can asses you and prescribe medications

Consult a psychiatrist