What are the non-pharmacological approaches to managing chronic stress and anxiety?

Question

Hello doctor,

I have been experiencing persistent stress and anxiety, impacting my daily life. Can you provide guidance on effective coping mechanisms or strategies to manage stress and anxiety? Additionally, are there particular resources or support networks available that could help in dealing with mental health challenges? Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and understood your concern. Based on the information you provided, It seems you may have an anxiety disorder. There is non-pharmacological management for it, I suggest you try to follow the below guidelines to deal with it:

You should do exercises daily for 30 to 45 minutes like at least going for a walk.
You should do meditation for 20 minutes daily, just sit in one place 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 relax you.
You should eat healthy home-cooked foods, and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are living away from your family.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
You should take enough seven to eight hours of sleep daily.
You must avoid tobacco alcohol or any substance abuse.
Live your life, do not just spend it.
Be bold and confident.

If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration. You can find any nearest NGO (non-governmental organization) or local help group for it. I hope this has helped you. Kindly follow up if you have more doubts.

Thank you.