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G00212S0004.txt
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17.65 21.020405427534204 C1 Hello, Doctor. I hope you're doing well.
21.341676611775462 26.084040123536894 C1 I wanna to discuss my recent experienced with anxiety.
26.54701487114271 32.761487373802915 C1 It's been quite overwhelming lately and I'm not sure how to handle it effectively.
32.989140432379116 40.34467831097039 O1 Hello I'm sorry to hear that you are feeling this way. Anxiety can indeed be very challenging to manage.
40.370062851431726 43.2820369601952 O1 Could you describe your symptoms in more detail?
43.313951522495685 50.048770904687544 O1 When do you usually feel most anxious and are there any specific triggers that you've noticed?
50.2703057440762 57.202691146820094 C1 Sure. I often feel anxious in social situations and when I'm under pressure,
57.46225876769679 59.838349812894165 C1 like at work or school.
59.874650157401675 67.33404012353688 C1 Recently, I've been having trouble sleeping. And sometimes I feel a tightness in my chest.
67.61063299680775 73.10489162870684 C1 I also find myself constantly worrying about things that might go wrong,[N]
73.37084631454421 76.60849705431987 C1 even if there is no real reason to worry.
77.07191456230049 82.53702006176843 O1 Thank you for sharing that. It sounds like you are experiencing quite a bit of distress.
82.59744725026604 89.33829643663542 O1 Difficultly sleeping and physical symptoms, like chest tightness, are common in anxiety disorders.
89.38042718849759 94.28977861981261 O1 Have you tried any strategies or treatment in the past to manage your anxiety?
94.74934624068933 100.26418934084731 C1 I have tried some relaxation techniques like deep breathing and meditation,
100.2854657157143 103.74721029820145 C1 but they only provide temporary rel- relief.
104.07148218317717 111.36042199787185 C1 I've also been on medication before, but I stopped taking it because I didn't like the side effects.
111.6582912460097 117.86169837273881 C1 I really want to find a way to manage this without feeling constantly on edge.
118.08042718849758 123.99956762087669 O1 I understand. Medication can have side effects that are unpleasing for some people.
124.03871843450729 129.05526968899636 O1 Addition to relaxation techniques, Cognitive Behavioral Therapy C B T,
129.07654606386333 132.57062780618205 O1 has been shown to be effective in managing anxiety.
132.61318055591605 140.52510549946797 O1 It is a structured short term therapy that helps you identify and change negative thought patterns and behaviors.
140.56779330431584 143.51151090193608 O1 Have you considered or tried therapy before?
144.08809858458125 150.03586317013816 C1 I haven't tried C B T specifically, but I have heard good things about it.
150.43275855804416 156.57403493291116 C1 I'm open to giving it a try if it can help me manage my anxiety better.
156.60594949521166 161.45343318579927 C1 How long does it usually take to see results with C B T?
161.47830162726117 167.05755552600908 O1 C B T typically involves weekly sessions for about twelve to twenty weeks.
167.08947008830955 172.20167761023592 O1 But the duration can vary depending on individual needs and progress.
172.23361293503933 176.00514382139136 O1 Many people start to see improvement within a few weeks.
176.04769657112533 181.29743167838882 O1 The skills you learn can be very effective in managing anxiety long-term.
181.33999480937428 186.8335766006592 O1 Would you like me to help you find a therapist who specializes in C B T?
187.1700913448749 189.56339674547766 C1 Yes, that would be great.
189.59531130777813 195.23871324388153 C1 I think having professional guidance would be really beneficial.[N]
195.5153061171524 196.84054296378238 C1 In the meantime,[N]
196.87245752608285 204.45146661129996 C1 are there any other techniques or lifestyle changes you recommend that could help reduce my anxiety?
204.49249219175792 209.15046337486376 O1 Absolutely. Regular exercise, maintaining a healthy diet,
209.18237793716423 214.54719991694995 O1 and ensuring you get enough sleep are all important for managing anxiety.
214.57913524175345 220.60042199787182 O1 Additionally, mindfulness practices like yoga and journaling can be helpful.
220.63233656017232 227.54297993823155 O1 It is also crucial to limit caffeine and alcohol, as they can exacerbate anxiety symptoms.
227.58978381043835 231.67276374866987 O1 How does your current lifestyle align with these recommendations?
231.7621203706107 238.62169837273882 C1 I do exercise occasionally, but I could definitely improve my diet and sleep habits.
238.89829124600965 245.58457234008816 C1 I tend to drink a lot of coffee, especially when I'm stressed. I would try to cut back on that,
245.6058487149551 248.0624039947136 C1 and see if it makes a difference.
248.38180933148794 251.95678427962227 C1 Are there any specific dietary changes you suggest?
252.0206134042232 257.75997404687126 O1 It is great that you are open to making changes. Reducing caffeine is a good start.
257.7921794819025 263.5322749813056 O1 Incorporate more whole foods like fruits, vegetables, lean proteins,
263.5535513561726 266.0049432305724 O1 and whole grains can also help.
266.05385395951475 273.85573849627576 O1 Omega-three fatty acids found is in fish and flaxseeds are beneficial for brain health.
273.86472246170297 281.12455411815324 O1 Staying hydrated and avoiding processed food and excessive sugar can also improve your overall well-being.
281.507528865759 288.0179996727473 C1 That sounds manageable. I will start by making these adjustments and see how I feel.
288.33495323976143 296.33495323976143 C1 One more thing. Sometimes my anxiety gets so intense that I feel like I'm having a panic attack.
296.72294188648425 299.23142855955274 C1 What should I do in those moments?
299.80660306088765 303.96234175079803 O1 During a manic attacks, it is important to focus on your breathing.
303.9942563130985 308.70702525239415 O1 Try to take slow, deep breaths to help calm your nervous system.
308.7389398146947 313.8435462324573 O1 Rounding techniques such as focusing on physical sensations,
313.8754607947578 318.8772154888272 O1 around you and repeating a calming phrase can also be helpful.
318.90915081363056 320.92830895293724 O1 If panic attacks,[N]
320.9495853278042 327.6538239339752 O1 become frequent, it might be worth ex- exploring additional treatment options with your therapist.[N]
328.25 335.90957800212817 C1 Thank you for the advice. I will definitely try those techniques next time I feel a panic attack coming on.
336.31349668124363 341.58606906512773 C1 Overall, I just wanted to feel more in control of my anxiety,
341.60734543999473 345.4283808005243 C1 and not let it interfere with my daily life.
345.8035036470228 352.57574368690143 O1 You are taking the right step by seeking help and being proactive about managing your anxiety.
352.58850743557133 359.8204219978719 O1 It can take time, but with the right strategies and support, it is definitely possible to regain control.
359.85446212140863 363.4682596176617 O1 Remember, it is okay to ask for help when you need it,[N]
363.5001741799622 368.58637149308345 O1 and to be patient with yourself as they work through this.[N]
369.03743686901447 376.63106018530533 C1 I appreciate your support and guidance, doctor. It makes me feel more hopeful about overcoming this.
376.93318574654177 384.063009023984 C1 I will start with the lifestyle changes and look into finding a C B T therapist as well.
384.45333201066995 386.08587720966557 O1 I'm glad to hear that.
386.10715358453257 391.4591529588189 O1 Please feel free to reach out if you have any questions or need further assistance.
391.48468045615857 395.1618186837385 O1 Wishing you the best on your journey to better mental health.
395.1995780021282 397.7167758286348 O1 Take care and we will talk soon.
398.1125143249104 404.19319612779316 C1 Thank you, doctor. I will keep you updated on my progress. Have a great day.
404.20383431522663 408.0634123173549 O1 You're welcome. Take care and have a great day as well.