From your description, it’s possible that you’re dealing with anxiety, perhaps generalized anxiety disorder or panic disorder, especially considering your symptoms of overthinking and panic attacks. Your symptoms—breathlessness, heart racing, shaking, and crying—are typical for panic attacks. Anxiety can often be influenced by stressors such as academic pressures, relationship issues, and lack of a support system, all of which you mentioned. Given that this affects your sleep too, you’re experiencing quite a bit of distress. It’s crucial to address both the symptoms and the underlying causes. Firstly, I recommend consulting with a mental health professional like a psychologist or psychiatrist for a more detailed evaluation. They may suggest cognitive-behavioral therapy (CBT), which is effective for anxiety and panic disorders, and can provide coping strategies for managing stress and panic attacks. Regarding medication, a healthcare provider might consider SSRIs or benzodiazepines, but only as a last resort, given their risk of side effects or dependence. It’s important these are prescribed and monitored by a physician. To help improve sleep, try establishing a consistent routine: the same bed and wake times daily, and avoiding screens or caffeine close to bedtime. For immediate relaxation during panic attacks, grounding techniques like deep breathing or progressive muscle relaxation can be helpful. Engaging in regular physical activity, such as jogging or yoga, can also alleviate symptoms of anxiety over time. Creating a structured study schedule can help in managing academic stress as well. Since you’re experiencing these symptoms frequently and intensely, if at any point you feel overwhelmed, or unsafe, seek immediate medical attention.
JEE की तैयारी करते हुए मुझे लगातार ओवरथिंकिंग और पैनिक अटैक क्यों हो रहे हैं, और मैं इसे कैसे ठीक कर सकता हूँ?
हैलो डॉक्टर, मैं पिछले 4 सालों से लगातार ओवरथिंकिंग का सामना कर रहा हूँ, लेकिन हाल ही में यह और भी खराब हो गया है। मैं एक JEE उम्मीदवार हूँ और यह मेरी पढ़ाई पर बहुत असर डाल रहा है। मुझे अचानक पैनिक अटैक आते हैं, जिसमें मुझे सांस लेने में दिक्कत होती है, ऐसा लगता है जैसे मैं घुट रहा हूँ, मेरा दिल तेजी से धड़कने लगता है, मेरा शरीर कांपने लगता है, और मैं बेकाबू होकर रोने लगता हूँ। मैं इसे कुछ दिनों तक कंट्रोल करने की कोशिश करता हूँ, लेकिन फिर यह अचानक बहुत तीव्र हो जाता है। मैं अपनी नींद को भी सही से मैनेज नहीं कर पा रहा हूँ। कभी-कभी मैं बहुत बेचैन महसूस करता हूँ, और दूसरी बार मैं सामान्य से बहुत ज्यादा सो जाता हूँ। मैं रिश्तों की समस्याओं और पारिवारिक तनाव से भी जूझ रहा हूँ, और मेरे पास कोई दोस्त या ऐसा व्यक्ति नहीं है जिससे मैं खुलकर बात कर सकूँ, जिससे इसे संभालना और भी मुश्किल हो जाता है। मुझे कोई बड़ी पुरानी मेडिकल समस्या नहीं है और मैं किसी नियमित दवा पर नहीं हूँ। क्या आप मुझे बता सकते हैं कि यह क्या हो सकता है, और अगर जरूरत हो तो कोई सुरक्षित दवा या उपचार सुझा सकते हैं जो मदद कर सके?
How often do you experience panic attacks?:
- Several times a weekHow would you rate the intensity of your panic attacks?:
- Moderate — disruptiveHow long do your panic attacks typically last?:
- 30 minutes to an hourWhat do you usually do to cope when you feel overwhelmed?:
- No specific coping strategiesHow has your appetite been lately?:
- DecreasedHow often do you feel restless or have trouble sleeping?:
- Every nightHave you experienced any changes in your mood or energy levels?:
- Some fluctuationsHave you tried any techniques or treatments for your anxiety before?:
- Self-help techniques (e.g., journaling)100% Anonymously
No sign-up needed.
Doctors' responses
Hello dear See you are a young male and definitely due to hormonal alterations these chances occur. Iam suggesting some methods for improvement Please follow them for atleast two months Do physical exercise atleast half an hour daily for 5 months Do meditation Take good balanced diet for good health Engage in social media Indulge in hobbies like reading and writing Avoid overthinking Avoid junk food and alcohol/ smoking Set your goals for every day Hopefully improvement will occur In case of no improvement in 2 month consult psychiatrist in person for better clarity Regards
100% Anonymously
Get expert answers anytime, completely confidential. No sign-up needed.
About our doctors
Only qualified doctors who have confirmed the availability of medical education and other certificates of medical practice consult on our service. You can check the qualification confirmation in the doctor's profile.
