Excessive checking and paranoia can be distressing and impact your daily life. It's crucial to seek help from a mental health professional who can provide a proper evaluation and diagnosis. They can create a personalized treatment plan that may include therapy, medication, or a combination of both.
In the meantime, here are some general tips that may help you manage your anxiety:
Practice deep breathing: When you feel anxious or paranoid, try taking slow, deep breaths. Focus on your breath going in and out, which can help you feel more grounded.
Challenge your thoughts: When you catch yourself engaging in excessive checking or paranoid thoughts, question the validity of those thoughts. Ask yourself if there is any evidence to support your fears or if they are based on assumptions.
Limit social media use: Consider taking breaks from social media to reduce the urge to check continuously. Social media can sometimes exacerbate anxiety and paranoia, so reducing your exposure may help.
Establish a routine: Creating a daily schedule can provide structure and predictability, which might help reduce anxiety.
Physical activity: Engage in regular exercise, as it can help reduce stress and improve your overall mood.
Avoid caffeine and stimulants: These substances can increase anxiety symptoms, so try to limit their consumption.
Practice mindfulness: Mindfulness techniques, such as meditation or progressive muscle relaxation, can help you stay present and reduce anxiety.
Seek social support: Talk to friends or family about how you're feeling. Having a support system can be helpful during difficult times.
Remember that seeking professional help is essential for properly addressing anxiety and paranoia. A mental health professional can provide you with coping strategies and support tailored to your specific needs. Don't hesitate to reach out to a therapist or counselor to discuss your symptoms and experiences in detail.