I am 26 year old male and I am writing this with so much frustration. My problem is I am so afraid of fighting or quarrelling. I know quarrelling and fighting is to be avoided but in our life we may sometimes have to encounter such situations. I am too much afraid that I get freeze in such situations so that I can not even clarify my side in such cases. Even if I feels like theres going to b a quarrel in which I have to interfere I feel trembled. I do not know what to do I do not know how I can protect my family in such a situation. I had this problem since I was a child but thought that it will go away as I grow. But now its worsening that I am even afraid to say no to someone. I am afraid to talk to my neighbours afraid of bullying and everything what can I do to be strong in mind I am a 6 ft 110 kg giant with a baby courage. My father died of heart attack while having a quarrel with houseowner and I think that made my condition worse.

Dr. Paramjeet SinghCardiologist10yrs exp

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Fear and anxiety are part of life. You may feel anxious before you take a test or walk down a dark street. This kind of anxiety is useful - it can make you more alert or careful. It usually ends soon after you are out of the situation that caused it. � But for millions of people in the India, the anxiety does not go away, and gets worse over time. They may have chest pains or nightmares. They may even be afraid to leave home. These people have anxiety disorders. Treatment can involve medicines, therapy or both. �When you're feeling anxious or stressed, these strategies will help you cope: 1) EXERCISE: Jog, walk, bike, or dance three to five times a week for 30 minutes. Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.� Find forms of exercise that are fun or enjoyable. � Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits. Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it?s more fun to exercise while listening to something they enjoy. MAKE A BUDDY: Recruit an ?exercise buddy.? It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague. Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier. For the biggest benefits of exercise, try to include at least 2� hours of moderate-intensity physical activity (e.g. Brisk walking) each week, 1� hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.� Regular exercise may help ease depression and anxiety by: Releasing feel-good endorphins,�natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being Taking your mind off worries�so you can get away from the cycle of negative thoughts that feed depression and anxiety Regular exercise has many psychological and emotional benefits, too. It can help you: Gain confidence.�Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance. Get more social interaction.�Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood. Cope in a healthy way. Doing something positive to manage depression or anxiety is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how you feel, or hoping depression or anxiety will go away on its own can lead to worsening symptoms. Some research shows that physical activity such as regular walking ? not just formal exercise programs ? may help improve mood. Physical activity and exercise are not the same thing, but both are beneficial to your health. �  

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