I am 18 years old. I am suffering from depression, anxiety, suicidal thoughts and insomnia. I am unable to get proper sleep. What do I do to get proper sleep? Please help me. Urgent!
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Please take tranquil tab (SBL) 3 tab thrice a day.
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Brahmi avleh.
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Hello Lybrate User........ Exercise Nutrition Meditation Creative Projects Spirituality These might look like your typical answers but that?s simply because they work well. There are other things to consider too though like: Sleep Stress Management Hypnosis Therapy These are incredibly important to health and mental well being. So to run through all these things in quick order. Exercise I just started with walking when I quit my medications. I?d go for hour long walks and found it really helped me get out of my head and into my body. The motion alone was really freeing. If you?re comfortable and feel safe walking alone I highly recommend it, otherwise find a walking buddy or even put together a walking group. You can use resources like We are what we do | Meetup to create a group of like minded walkers. Recently I have incorporated tai chi and weight lifting into my exercise regiment as well. Both make me feel great. It?s important though in starting new habits to smart small. Choose something like tai chi, walking or yoga and just go and do it. Play to what works best for you, if you get socially anxious going for a walk might be better than going to a yoga class. If you?ve been attacked before then group activities might be better for you. Nutrition Cut down on foods that spike blood sugar like carbs and sugar as blood sugar spikes and crashes can cause stress in the body and anxiety. Increase proteins as amino acids are the precursors for important neurotransmitters like serotonin, dopamine and GAPA. Tryptophan, Tyrosine and L-Glutamine are especially important. Cut out inflammatory foods like sugar, night shades and processed foods. Inflammation has been shown to affect anxiety and depression. Eat plenty of probiotic rich foods like keifer, greek yogurt or fermented foods as probiotics allow your body to digest micronutrients essential for health neuraltransmitter production. Meditation This helped me a ton and has helped every one of my clients with depression, anxiety and stress. Most people think they can?t meditate because they?ve been told to make their minds go blank. That?s not what meditation is about. Meditation is about focusing the mind. It comes from a practice that realizes the mind is an organ of worry. It has evolved to figure out whats going wrong and try and fix it. The problem is that it?ll start to try and fix problems that aren?t there if we let it just run wild. Meditation is a way of focusing the mind so as to make room and space for simple awareness. It?s best to start off with small sessions, 1?5 minutes and go from there. Just focus on your breath and when your mind wanders laugh it off and bring your attention back to your breath. The goal isn?t an empty mind, the goal is to catch when your mind runs away, acknowledge that and bring your mind back to your breath. I?ve seen clients overcome life long anxiety riddled with daily anxiety attacks simply by working with breath, protein, and hypnosis. Creative Projects Part of my healing path really focused around writing. I got into fiction, poetry and free association writing. It helps me get my thoughts on paper and work through my emotions. Other people paint or draw or make pottery. There?s really no wrong answer. Creating things helps you focus on something else while you process your emotions and then gives you a finished product when you?re done. Finishing something is a great reward in and of itself. This doesn't mean you need to finish a book, just knowing you wrote a poem even if no one else reads it still gives you something that you've accomplished with your time. Spirituality I simply wouldn?t be telling you the truth if I left out spirituality from my healing experience. For me it became a quest all of its own. I explored a lot of traditions and picked up what worked for me. Along the way I discovered that there were a lot of aspects to my previous spiritual beliefs that helped cause my depression. By looking at my life through a variety of other lenses I was able to develop a way of looking at life that worked for me while feeling more connected to others and the world in general. Sleep It?s critical. Make sure you are getting it. If you need any help with that here are a few pointers: Eat foods high in Tryptophan, the precursor to Serotonin and Melatonin: Seeds, especially pumpkin Cheese Lamb, Beef, Goat, Pork Eat foods high in Melatonin: Nuts and seeds. Especially walnuts, peanuts and sunflower seeds. Tomatoes Olives Oats Eggs Fish Milk Unplug Get away from news and social media before bed. Therapy from professional Finally, therapy really does help. Having an outside perspective on things can really help you move through them more effectively and it is helpful to have someone you can tell anything without having to worry about relationship repercussions. I pushed therapy off for years. While I was able to get myself to a point where I was doing fine on my own managing my mental health I got tired of ?just doing fine.? I?ve been in therapy for a year now and while the results are subtle they build up and really can help you a ton. Especially when paired with any of the above. Hope that helps! I know that depression and anxiety can be incredibly hard to deal with and work through. I?ve had those days, weeks and months where I couldn?t get out of bed and those times when the world felt like it was ending for no apparent reason. I can say though that there ways to manage and even overcome both depression and anxiety that don?t require medication. It?s worked for me and I?ve seen it work for others. The most important thing you?ll need though is patience with yourself as you figure out what works for you.
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