How can one manage anxiety attacks?

Hi,

Thank you for stopping by!

I am here to provide expert opinion on your medical issues.

I can understand your situation. You may have a major depressive disorder. There is non-pharmacological management for your depression. I suggest following the below guidelines to deal with it.

1. You should do exercises daily for 30 to 45 minutes like at least going for a walk. It will help to uplift your mood.

2. You should do meditation for 20 minutes daily, Just sit in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts, just let it be. It will keep you relaxed and reduce your anxiety.

3. You should eat healthy home-cooked food, and avoid junk food.

4. You must drink enough water.

5. You should spend quality time with friends and family daily or do video calls if you are living away from your family.

6. You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.

7. You should get seven to eight hours of sleep daily.

8. You must avoid tobacco, alcohol, or any substance abuse.

If you still have symptoms that persist after following the above advice for four to six weeks, then you need to start medications for a short duration.

I hope this information will help you.

In case of further queries, please revert.

Thank you.