Sir I am 26 year's old boy. I have a depression problem since last 5 years and so doctor have been prescribed me SZETALO PLUS TABLET for this. Since last 5 years I am taking SZETALO plus 1/2 tablet regularly at night,, Feeling improve after start it. It improved my sleepless problem and tension. But still sometimes I feel chest pain, shortest of breath, unfortable, dizziness and unhappy. Please tell me how can I improve it. My memory power is also Not good like previous. I am smoking 2 cigrate daily, please tell how can I improve myself for better health without any problems. Tell tell me how can I reduce my panic attacks and depression symptoms??

Ms. Juhi ParasharPsychologist4yrs exp

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Hi Please do the following exercise: JPMR- This progressive muscle relaxation script relaxes your body and your mind. Suggested tips before starting this progressive muscle relaxation script Find a quiet place that is comfortable for you. Practice at a regular time during the day. Preferably not after you have eaten Find a comfortable position. If you are sitting, then keep your back straight and feet flat on the floor. If lying down (the preferred option as your body is supported by the floor) then you can put a pillow beneath your knees for extra support. Adopt a passive attitude to PMR. When tensing muscles (without straining), do so for roughly 5 seconds. When you relax your muscles do so for roughly 15-20 seconds before progressing to the next muscle group. Tense each muscle group once before progressing. Progressive muscle relaxation script Start out with a few relaxing breaths. Use the diaphragmatic breath, and as you exhale feel the tension begin to ebb away. Clench your fists. Move your awareness to your hands. Clench both of your fists for up to 5 seconds. Release for 15-20 seconds, imagining the tension ebbing out of your hands. Tighten your biceps. Move your attention to your arms. Draw your forearms toward your shoulders, creating a bicep. Hold for up to 5 seconds and then release for 15-20 seconds. As you release and imagine the tension flowing out of your biceps. Forehead and scalp. Move your attention to your forehead. As you inhale lift your eyebrows and wrinkle your forehead. Hold for up to 5 seconds and then release for 15-20 seconds. As you release, feel the relaxation of the muscles of the forehead. Facial muscles. Move your attention to your facial muscles. Furrow your eyebrows and purse your lips. Try to pull all of your facial muscles towards your nose. Hold for up to 5 seconds and then release for 15-20 seconds. As you release feel the relaxation of the facial muscles. Jaw. Bring your attention to your jaw. Clench your jaw tightly, feeling the tension in the surrounding muscles. Hold for up to 5 seconds and then release for 15-20 seconds. Relax the muscles and allow the tension to disappear. You may feel your mouth begin to open a little. Neck and shoulders. Now bring your awareness this region. Shrug your shoulders towards your ears. Feel the tension in the surrounding muscles. Hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in the muscles ebb away. Upper back/shoulders. Now bring your awareness between the shoulder blades. Push your shoulder blades back as if you were trying to get them to touch. Feel the tension in the surrounding muscles. Hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in between the shoulder blades ebb away. Upper chest. Now bring your awareness to your upper chest. Tighten the chest muscles and hold. Feel the tension in the upper chest muscles. Hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in the chest muscles flow away. Stomach. Now bring your awareness to your navel area. Try to draw your navel in to your backbone. Feel your stomach muscles tighten. Hold for up to 5 seconds and then release for 15-20 seconds. Feel the tension in the abdominal muscles dissipate. Buttocks. Now bring your awareness to your buttocks area. Squeeze your buttocks together, consciously tightening the muscles in this region. Hold, hold hold?and now release for 15-20 seconds. Feel the tension in these muscles disappear. Thighs. Now bring your awareness to your thigh muscles. Try not to contract your stomach muscles as you consciously tighten your upper thigh muscles. Hold, hold hold?and now release for 15-20 seconds. Feel the tension in the thigh muscles dissipate. Calves. Now bring your focus to your calf muscles. Consciously tighten your calf muscles by pointing your toes. Hold, hold hold?and now release for 15-20 seconds. Feel the tension in the calf muscles flow away. Feet. Now bring your focus of attention to your feet. Tighten your feet by curling your toes toward the ground. Hold, hold and hold some more?and now release for 15-20 seconds. Feel the tension in the feet flow away. Mentally scan your body for any residual tension. If you find a muscle group with residual tension then tense and relax this area again. Feel a wave of relaxation, from the top of your head to the tip of your toes. When you are ready bring your awareness back to your breath and slowly open your eyes. This entire progressive muscle relaxation sequence should take you 15-25 minutes. CONSULT FOR THERAPY. All the best. 

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