Mental Health: Symptoms of Anxiety and Sleep Issues in Students - Psychiatry

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It sounds like you are experiencing a range of symptoms that are commonly associated with anxiety and sleep disturbances, particularly in the context of being a student preparing for exams. Your description of feeling lightheaded, yawning frequently, having a lack of focus, and experiencing memory issues suggests that your mental and physical health may be affected by stress and anxiety, which are prevalent among students, especially during high-pressure periods like exams.


Understanding Your Symptoms
1. Sleep Issues: You mentioned that you go to bed before 11 PM but still feel unrested. This could indicate that while you are getting enough hours of sleep, the quality of that sleep may be compromised. Factors such as stress, anxiety, and even diet can significantly affect sleep quality. The dreams you experience could also be a reflection of your subconscious processing stress or anxiety.

2. Cognitive Symptoms: The feelings of your mind being blank and having difficulty concentrating can be linked to anxiety. When the body is in a heightened state of stress, it can lead to cognitive overload, making it difficult to focus or remember information. This is often referred to as "brain fog," which is common in individuals experiencing anxiety.

3. Physical Symptoms: The physical sensations you describe, such as head shaking and feeling lightheaded, can also be manifestations of anxiety. Anxiety can lead to muscle tension, which might cause involuntary movements or discomfort. Additionally, the sensation of your stomach shaking while practicing abdominal breathing could indicate that your body is reacting to stress, making it difficult to relax fully.


Recommendations for Improvement
1. Sleep Hygiene: Establish a consistent sleep routine. Aim to go to bed and wake up at the same time every day, even on weekends. Create a calming bedtime ritual, such as reading or listening to soft music, to signal to your body that it’s time to wind down. Avoid screens at least an hour before bed, as blue light can interfere with melatonin production.

2. Mindfulness and Relaxation Techniques: While you have tried abdominal breathing, it may help to practice mindfulness meditation or progressive muscle relaxation. These techniques can help reduce anxiety and improve your ability to focus. If your abdominal breathing feels shaky, try to focus on slow, deep breaths without forcing the diaphragm too much. It may take practice to feel comfortable.

3. Physical Activity: Regular physical activity can significantly reduce anxiety levels and improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week. This can be as simple as walking, jogging, or participating in a sport you enjoy.

4. Nutrition: Pay attention to your diet. Consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can positively impact your mood and energy levels. Avoid excessive caffeine and sugar, especially in the hours leading up to bedtime.

5. Seek Professional Help: Since you have already undergone a full medical check-up and are currently taking herbal medicine for allergies, it might be beneficial to consult a mental health professional. They can provide a more comprehensive evaluation of your symptoms and offer strategies tailored to your needs. Cognitive-behavioral therapy (CBT) is particularly effective for anxiety and sleep issues.

6. Social Support: Engage with friends or family members about your feelings. Sometimes, just talking about your stressors can help alleviate some of the burdens. Consider joining study groups or peer support groups where you can share experiences with others in similar situations.


Conclusion
Your symptoms are not uncommon among students, especially during stressful periods like exam preparation. By implementing some of the strategies mentioned above, you may find improvements in both your mental health and sleep quality. Remember, it’s important to be patient with yourself as you navigate these challenges. If symptoms persist or worsen, do not hesitate to seek professional help to ensure you receive the support you need.