Get your thyroid levels checked with a clinician
Take thyroid medication exactly as prescribed
Avoid changing dose or stopping medication without medical advice
Limit caffeine, nicotine, and energy drinks
Eat regular meals and stay hydrated
Prioritize consistent sleep
Use slow breathing or relaxation exercises daily
Reduce doomscrolling and health-related internet searches
Keep a symptom log to discuss with your doctor
Ask about checking for other causes of anxiety, such as iron, B12, vitamin D, or blood sugar issues
Exercise gently and regularly if tolerated
Practice grounding techniques during panic
Reach out to a therapist or counselor
Seek urgent help if you have chest pain, fainting, severe shortness of breath, or thoughts of self-harm