How to Overcome Anxiety Disorder: 10 Proven Tools | Dr. Syeda Quadri

How to Overcome Anxiety Disorder: 10 Proven Tools | Dr. Syeda Quadri

Heart racing, chest tight, mind stuck on “what if…?” You’re not broken—and you’re not alone. In this video, Dr. Syeda Quadri (U.S. Board-Certified Psychiatrist, 15+ yrs) explains what anxiety disorder really is, why it happens, and 10 science-backed tools you can start using today to get relief.

What’s inside this video?
✔️ Symptoms across body–mind–behavior (racing heartbeat, shallow breath, worst-case thinking, avoidance)
✔️ Causes: genetics, sensitive threat circuits, learned patterns, life stress, sleep/caffeine/alcohol, medical factors (thyroid, B12, anemia)
✔️ Treatments & tools:
• Psychoeducation (name triggers; “warning bell, not danger”)
• Breath & Body Reset (4–6 breathing; 5-4-3-2-1 grounding)
• CBT mini-reframe (trigger → evidence ± → balanced line)
• Graded exposure (easy → medium → hard; “I am trying”)
• Behavioral activation (tiny tasks + small rewards)
• Sleep & light hygiene (90-min screen cutoff; morning light)
• Food/caffeine/alcohol (PFF plate; reduce late caffeine; cut-down plan)
• Social support & scripts (weekly check-in; prepped lines)
• Therapy first-line (CBT/ACT; ERP for OCD/phobia/panic)
• Medication (psychiatrist-guided for moderate–severe cases)

Extra note: rule out medical causes (thyroid, anemia, B12, sleep apnea).

Try this today (10 minutes): 10 rounds inhale 4, exhale 6, or one tiny task (5-min walk / one call), plus 10–15 min morning light.

🔔 If this helped, LIKE, SHARE & SUBSCRIBE for more mental-health education.
💬 Comment: Which tool will you start—Breath & Body Reset, Tiny Task, or Morning Light?

Disclaimer: Educational only—not medical advice. For diagnosis or personalized treatment, consult a licensed clinician. In a crisis or if you have thoughts of self-harm, seek emergency help or contact your local helpline immediately.

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