I have been suffering from depression and anxiety disorder since last week. I am unable to sleep properly and keep waking up in the middle of nights due to fear and anxiety. Please guide me to over come from it.

Dr. Saul PereiraPsychologist47yrs exp

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Since it is of such recent origin, I can assure you that if you cooperate with the therapies, your prognosis should be very good.You must meet with a counselor first and if that person advises that you meet with a doctor too. Please do so immediately. You must investigate if the origin of this problem is from childhood, then talk to your parents and see if they remember any incidents from your childhood, even in prenatal life, of any contributing factors. The counselor will be able to help out with this information. You can follow these simple rules too: Have a good night?s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber, nuts, avocado, exercise regularly, eat dark chocolate, do Yoga meditation exercises, etc. I suggest you do the opposite of what this depression makes you feel like doing (actually, not doing): you will need to fight this condition. You must become active; stay upright during the daylight time; meet people; never sleep during the day, wake up by 6 am every day, play some active games, especially contact games, do physical exercises, talk to people and join some social clubs, attend Yoga classes etc. Watch sitcoms on TV or comedies and cheer yourself up. Go for excursions in groups, for outings, camps, conferences, and religious conventions. Get a pet dog and spend time training it, exercising it and relating to it. Expose yourself to some sunlight every day, at least 30 minutes but not in the scotching heat. Whatever happens, please incorporate these three important adaptations in your life: always be responsible, be respectful, and be functional. If you did these three, lots of things will go well in life. Please pray and have faith in God to alleviate your sufferings. Don?t wait for others to help. Use your own motivation, which might be at its lowest, but persevere and win this battle. Above all to be really happy, you need to live in love and for love: find someone to love and to love you back, if you are not married already. A counselor is there only to facilitate you, all the hard word must come from you, and your cooperation with that person is very critical for your success. Be positive everyday and learn to be contended with what you have. Do some left brain exercises: it is the happy brain. Here are a few suggestions: shut your left nostril and breathe, move your eyes from right to left and vice versa for at least half a minute at a time, and do callisthenic exercises with some form of counting, regularly. 

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