How to overcome stress - #9732

Patient Name: Myra Age: 20 Date: [13/04/25] Diagnosis: Anxiety, Panic Attacks, Insomnia, Low Blood Pressure, Elevated Heart Rate Rx: Sleep Hygiene: Recommendation: Maintain a consistent sleep schedule (sleep/wake times). Avoid naps in the afternoon. Create a restful environment (cool, dark, and quiet). Relaxation Techniques: Deep Breathing: 10-15 minutes of slow deep breathing exercises, especially before bedtime. Progressive Muscle Relaxation: Practice daily or before sleep. Meditation/Yoga: Try mindfulness meditation apps (e.g., Headspace, Calm) or gentle yoga for relaxation. Physical Activity: Recommendation: 30 minutes of moderate exercise (walking, swimming, light jogging) at least 5 times per week, preferably earlier in the day. Dietary Adjustments: Recommendation: Avoid caffeine, nicotine, and heavy meals 4-6 hours before bedtime. Light pre-bed snack (e.g., banana, nuts) for improved sleep. Drink herbal teas like chamomile or valerian root before bedtime. Cognitive Behavioral Therapy (CBT): Referral: Schedule an appointment with a licensed therapist trained in CBT for anxiety and panic attacks. Biofeedback Therapy: Recommendation: Consider biofeedback devices or apps for monitoring physical responses to anxiety (heart rate, muscle tension). Follow-up: Follow-up in 2 weeks for symptom review and adjustments if necessary. Monitor blood pressure regularly. * I haven’t prescribed any medication because it requires follow up and monitoring * You can take my paid consultation for further . Dr Shayeque Reza MD 9800280276