For the emotional distress, you need to see a therapist, psychologist, counselor, or psychiatrist. You could use therapy and maybe medication, depending on how bad it is.
For the constipation, drink more water and eat more fiber. This can be in the form of fruits (other than apples and bananas), vegetables, and whole grains. Cut down on white bread, noodles, and dairy. Too much meat can be constipating as well. You can also get a fiber supplement at the drug store. I use the CVS version of benefiber, which is dextrin powder. It stirs into color or hot drinks or soft foods, and is tasteless. Regular use should help with the gas pains. Too much caffeine can also upset your gut, so it's something to think about. Too much coffee + not enough sleep is enough to give me gut cramps, gas, and diarrhea. Anxiety also won't help your digestive system, so getting that under control might help as well.
There are also gummy fiber supplements that add fiber automatically to your diet and are not active like a laxative but do move things along. Modern diets have removed a lot of roughage and fiber that humans evolved to need, so replacing fiber with a supplement is not a bad idea if you cannot do it by diet alone. Trying to eat an all-whole grain diet with no fats or sugars is difficult to do consistently in this world of processed and refined foods.
I usually sleep 10 pm then wake up at 8 now I can't then I wake up 6:45 then take multi vitamin gummy bears fruit flavor my mom friend say not to eat that then I eat one wheat bread with little peanit butter and strawberry jam then drink with coffee and milk and sugar I don't drink I love coffee itself I never ate breakfast after 4 hours I wake up I usually ea bread toast with Philadelphia cream cheese or cheerios with milk then I drink one bottle of poland spring water then little milk little water and little sugar then microwave for 1 minute then little orange juice then one bottle of water then make lunch at 11:30 then 12 I eat korean meat cook with sesame oil cholesterol free then eat with rice and seaweed and chicken noodle soup with frozen stir fry vegetable only carrot and string bean and snow peas my mom say I need to eat green vegetables to go to bathroom for morning could I eat kimchi or different vegetables that's not green and I never eat chicken mooodle soup I always eat steamed or broiled dumpling then dip with low sodium soy sauce and little vinegar and sometimes spicy noodle and McDonald's for lunch and then I eat chobani yogurt with strawberry banana and water then dinner I eat same thing for lunch then drink little milk little sugar and little water then little bit of orange juice then two bottles of water can I eat spaghetti with spaghetti sauce with putting frozen stir fry green beans and anow peas and carrots and red pepper I'm worried and scared to eat snacks like chocolate chip cookies or milano chocolate cookies or potato snack or korean corn chips. Please help me I don't cook much and I don't have much money and I don't know how to pick things in grocery store like vegetables or fruits. I need to fight my depression not able to Sleep and wake up early and normally I drink coffeealone and after lunch. Can I eat korean kimchi with cooked rice with sesame oil or coked egg like scrambled egg with cooked rice with carrots and korean cucumber or eat korean cucumber for lunch with chicken noodle soup with the green beans and snow peas and carrots in the soup or could I eat grilled chicken cooked with olive oil with salt and pepper with vegetables like string beans carrots and snow peas and korean cucumbers and corn and red pepper or green pepper.
What do you mean whole grain diet with no sugar and no fat? I don't know which is fat and has no sugar and I don't use laxative or any medicine or metamucil and what's gummy fiber supplement
If you like kimchee, go for it. It will increase your vegetable intake all by itself. I think if you read up online about appropriate diet, you'll find lots of suggestions. Gummy fiber supplements look like gummy vitamins and you find them on the same shelf at the store. If you generally eat a lot of Korean food, you'll probably get a pretty good diet as long as you watch the salt or soy.
I need to eat multivitamins but I figure it out why I have shortness of breath in the morning cuz i drink one thing after another instead of waiting can i eat calcium caltrAte chewable vanilla