I have mild anxiety since while. Advised clonotril 0.25 for sos only. Exam stress is very high right now, clonotril having no effect extremely mild panic attacks and trouble sleeping everyday.
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Deep breath techniques, progressive muscles relaxation technique. Set aside time for yourself: you may feel tremendous pressure to dedicate every waking moment to studying, but it is still important to rest and reconnecting with the people you want to hang out with. Go on a walk, eat dinner with your family or friends, and play with your dog or just chill by having a latte?. This is not permission to slack off ? it?s time to re-energise and to refocus on the task at hand. Take cognitive behavioral therapy sessions visit psychologist or take online session. Medicine would not be effective for this. Â
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Dear Pranay, Exam stress is common among students. Mild panic also is common in some. Clonotril is not the only solution. Please take help from college counselor. Peer counselling also helps.Â
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madam you can practice relaxation excercises/ JPMR for mild anxiety and try to stop clonotril all together however be watchful of thyroid hormone fluctuationsÂ
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Exam stress is very high but you also say that you extremely mild panic attacks: these don't go well together. Ii appears that you do have anxiety (mild or not) to contend with. I suggest that instead of medication for 'such a mild' anxiety, you should try some counseling. Anxiety has all to do with fear and your inability (or so you would tend to think) to handle the same. Fear is based on looking too much into the future and imagining things that usually do not tend to happen (usually 90% of your fears will not happen). You need to change your perception of the fearful stimulus then you can change your response to the fear. The first one is the best and will preempt the need for the second. If you are already far gone into the reaction mode, then you need both responses to counter the attack. The way we see things in life (like half empty or half full glass) is very dependent on our attitude. Attitude may have developed over many years but fortunately can change in a matter of sustained choices made and acted up on now. Sometimes, fear may have originated in childhood and your body, more than you brain, remembers the emotion and will react with heightened fear even for the slightest provocation or stimulus. Sometimes, you may not even need a stimulus! these matters can ideally be resolved in therapy only, and exclusively. Accordingly, you choose to see things as either threatening or as an opportunity. The opportunist will be positive and work with the situation to make good out of it. The individual who sees it as threatening, will, out of fear, try to avoid/run away from the situation or react with anxiety. Yes, self-belief does impact it too, but you can see that prior to that, perception will tarnish the belief system too. Here, you can see that all the resolution lies in just changing your perception/attitude, even if it is against odds. Changing your response, despite the perception, is building up of your reserves and resources to handle any contingency that life throws up at you. And life throws up situations quite regularly and heavily. For this you need to develop a fit mind and body: the former, by meditation and mind exercises; and the later, by exercises and proper diet. You need good sleep too. Included in the development of the mind is the handling of emotions, in your case, fear. These changes will give you a handle on life and your perceptions and responses. Prayer is really powerful, if you are a spiritual person. Repeat some personally framed affirmations that are geared to calming you down and building confidence. Do a personality development course too. Anything that develops you personally will be of great assistance in building resilience. The lack of sleep, i.e. Sleep for less than 6 hours per night, is directly linked to about 86 diseases! in your case particularly, do not sleep during the day; don?t even lie down. Go for regular exercise (breathing through your nostrils only) at a fixed time (at about 6 am) every day, whether you sleep or not. You must develop this habit of sleeping by 10 pm latest every night and wake up at a uniform time by 6 am every morning, even if you do not get sleep. If you do not get sleep, just lie down and if you have a bed lamp (or you could get one) lie down and read something light but not exciting. Your eyes will tire and you will fall asleep. If you like you may also put on light and soft music with the sleep function on. Depending on whether you are a visual or auditory person, you may watch tv in a lying down position until you feel sleepy. Have a warm bath before going to bed (for some people a cold bath at night seems to induce sleep! if you are one of them, please do so). Place the head side of your bed in a north-south direction. The room must be as dark as possible and there should be no electronic items that give off even a light led glow. There must be ample ventilation in the room. Avoid strong odors, except lavender, on your body or in the room, or on your sheets and clothes. Sleep with the lightest of clothes or without any clothing. When lying down to sleep, lie down on your left ear as much as possible. Do not sleep directly under an overhead fan. You must eat a good breakfast, a fairly light lunch, and an early dinner, which should be a very light meal. Whatever you eat in the other meals, have only a pure carbohydrate meal at night with any vegetables, and preferably before 8 pm. Do not drink much liquids after or near about dinner time. If you know emotional freedom technique or eft (check this out either on youtube or google), then please practice this too for sleep induction. Self-hypnosis and slow relaxation techniques, at night will be tremendously useful. Acupuncture or acupressure will both be very useful too. You can also try the 4-7-8 breathing pattern, which is to breathe in for four counts, hold your breath for 7 counts and exhale with a whoosh sound for 8 counts. This is to be done four times at a time first thing in the morning and last thing at night, and any number of times during the day. While doing this exercise place the tip of your tongue on the roof of your mouth. The effects will be seen after a few days. Pray last thing at night before you sleep as advised earlier. The lack of seep can effect anxiety and your handling of stress. The counselor will most likely guide you on these matters. Because you are young, you can change these problems effectively if you cooperate. Â
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For mild symptoms medicine is not advisable. Kindly consult a bach remedies psychologist for better solution. You may consult with us for your betterment. Â
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Cognitive Behavioral Therapy (CBT) CBT is one of the most successful ways to deal with anxiety. Multiple doctors and therapists recommend I do it. I still have yet to do it so I can't say from personal experience that it's successful, but I know from careful research, it is very helpful. Therapy, in general, is very helpful as well. Not many people understand or have time to listen to what you want to talk about, but therapists are paid to do that very thing. In fact, they are curious to learn more about you and help you decide for yourself what kind of feelings you have and what patterns you have when responding to stress or other factors that cause anxiety. Cognitive behavior therapy (CBT) is a type of psychotherapeutic treatment that helps patients understand the thoughts and feelings that influence behaviors. CBT is commonly used to treat a wide range of disorders including phobias, addiction, depression and anxiety. What Is Cognitive Behavior Therapy? Cognitive behavioral therapy Mindfulness This one I have done for several weeks with my therapist and it was really helpful for me to keep me relaxed and at ease. Think of meditation but for less time and focused on muscle relaxations. It helps a lot and there are a lot of videos on YouTube that you can watch to get a better idea of what it's like. Mindfulness (psychology) Get a pet Simple and straightforward. When I was dealing with Anxiety, one thing I did was get a dog. Not a therapy dog, just one I found at a pound. She's a corgi mixed and has been awesome to have around. The best thing about pets are they are nonjudgmental, they love you all the time, and they are great at keeping you company. I have had my dog for two years and I haven't had panic attacks since (except a few, but even then she wasn't there). Even when I'm without her sometimes, I still feel a lot better having her around. Dogs are great companions and they give you purpose and teach you how to be responsible.Â
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