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What is causing my constant overthinking and panic attacks while studying for JEE?
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Mental & Emotional Health
Question #29448
45 days ago
111

What is causing my constant overthinking and panic attacks while studying for JEE? - #29448

Client_7aec6a

Hello doctor, I have been experiencing constant overthinking for around 4 years now, but recently it has become worse. I am a JEE aspirant and this is now affecting my studies a lot. I get sudden panic attacks where I feel breathless, like I’m choking, my heart races, my body shakes, and I start crying uncontrollably. I try to control it for a few days, but then it suddenly becomes very intense. I am also not able to manage my sleep properly. Sometimes I feel very restless, and other times I end up sleeping a lot more than usual. I have no major past medical issues and I am not on any regular medication. Could you please guide me on what this could be and what treatment or medicines might help?

How often do you experience panic attacks?:

- Frequently — several times a week

How long do your panic attacks typically last?:

- 15-30 minutes

What triggers your panic attacks or overthinking?:

- Personal issues

How would you describe your overall mood lately?:

- Feelings of sadness or hopelessness

Have you noticed any changes in your appetite?:

- Decreased appetite

How would you rate your energy levels throughout the day?:

- Low — often tired

Have you discussed these symptoms with anyone before?:

- No, this is the first time
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Doctors' responses

Dr. Bharat Joshi
I’m a periodontist and academician with a strong clinical and teaching background. Over the last 4 years and 8 months, I’ve been actively involved in dental education, guiding students at multiple levels including dental hygienist, BDS, and MDS programs. Currently, I serve as a Reader at MMCDSR in Ambala, Haryana—a role that allows me to merge my academic passion with hands-on experience. Clinically, I’ve been practicing dentistry for the past 12 years. From routine procedures like scaling and root planing to more advanced cases involving grafts, biopsies, and implant surgeries. Honestly, I still find joy in doing a simple RCT when it’s needed. It’s not just about the procedure but making sure the patient feels comfortable and safe. Academically, I have 26 research publications to my credit. I’m on the editorial boards of the Archives of Dental Research and Journal of Dental Research and Oral Health, and I’ve spent a lot of time reviewing manuscripts—from case reports to meta-analyses and even book reviews. I was honored to receive the “Best Editor” award by Innovative Publications, and Athena Publications recognized me as an “excellent reviewer,” which honestly came as a bit of a surprise! In 2025, I had the opportunity to present a guest lecture in Italy on traumatic oral lesions. Sharing my work and learning from peers globally has been incredibly fulfilling. Outside academics and clinics, I’ve also worked in the pharmaceutical sector as a Drug Safety Associate for about 3 years, focusing on pharmacovigilance. That role really sharpened my attention to detail and deepened my understanding of drug interactions and adverse effects. My goal is to keep learning, and give every patient and student my absolute best.
44 days ago
5

Hello dear See it seems anxiety issues only due to Overthinking High aspiration Future planning Increasing competition 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

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Dr. Arsha K Isac
I am a general dentist with 3+ years of working in real-world setups, and lemme say—every single patient teaches me something diff. It’s not just teeth honestly, it’s people… and how they feel walking into the chair. I try really hard to not make it just a “procedure thing.” I explain stuff in plain words—no confusing dental jargon, just straight talk—coz I feel like when ppl *get* what's going on, they feel safer n that makes all the difference. Worked with all ages—like, little kids who need that gentle nudge about brushing, to older folks who come in with long histories and sometimes just need someone to really sit n listen. It’s weirdly rewarding to see someone walk out lighter, not just 'coz their toothache's gone but coz they felt seen during the whole thing. A lot of ppl come in scared or just unsure, and I honestly take that seriously. I keep the vibe calm. Try to read their mood, don’t rush. I always tell myself—every smile’s got a story, even the broken ones. My thing is: comfort first, then precision. I want the outcome to last, not just look good for a week. Not tryna claim perfection or magic solutions—just consistent, clear, hands-on care where patients feel heard. I think dentistry should *fit* the person, not push them into a box. That's kinda been my philosophy from day one. And yeah, maybe sometimes I overexplain or spend a bit too long checking alignment again but hey, if it means someone eats pain-free or finally smiles wide in pics again? Worth it. Every time.
44 days ago
5

Hello

What you’re describing is very typical of severe exam-related anxiety, especially for high-pressure paths like JEE preparation. Constant overthinking for years, weekly panic attacks lasting more than 30 minutes, sleep disturbance, decreased appetite, and fluctuating energy strongly suggest an anxiety condition such as Generalized Anxiety Disorder with panic episodes, or possibly Panic Disorder. These are common among students under sustained academic stress and are very treatable.

The root cause is usually a combination of prolonged performance pressure, fear of failure, perfectionism, and nervous system overactivation. Over time, the brain stays in a constant “threat mode,” which leads to overthinking, physical panic symptoms (breathlessness, racing heart, shaking), and irregular sleep. The fact that this has been ongoing for about four years and is now worsening means your stress system is exhausted, not that you are weak or incapable.

Treatment usually involves three layers. First is psychological treatment, especially Cognitive Behavioral Therapy (CBT), which is the most effective long-term method to reduce overthinking and panic attacks by retraining thought patterns and calming the nervous system. Second is lifestyle regulation—consistent sleep timing, scheduled study blocks with breaks, daily physical activity, and limiting caffeine. Third is medication if symptoms are frequent or disabling. Doctors commonly prescribe medications like Sertraline or Escitalopram for prevention, and sometimes short-term medicines such as Clonazepam for severe attacks, but only under medical supervision.

Right now, the most important immediate step during a panic attack is to slow the breathing deliberately—inhale through the nose for 4 seconds, hold briefly, exhale slowly for 6–8 seconds—because panic is largely driven by rapid breathing and adrenaline. Doing this for a few minutes can shorten the attack significantly.

You should seek professional help if panic attacks are happening weekly, lasting more than 30 minutes, or interfering with studies—as in your case. Early treatment greatly improves concentration, sleep, and academic performance. Many JEE aspirants recover fully and continue preparing successfully once the anxiety is managed.

Take care

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The symptoms you’re experiencing—overthinking, panic attacks, and sleep disturbances—could be related to an anxiety disorder, such as generalized anxiety disorder or panic disorder. These conditions are characterized by excessive worry and can be triggered by stressors like preparing for high-stakes exams such as the JEE. The physiological symptoms during your panic attacks, like heart racing and feeling breathless, are common and can be quite distressing but they are not life-threatening. The first step is usually to ensure that there isn’t an underlying medical condition contributing to these symptoms, so scheduling an appointment with a healthcare provider for a comprehensive evaluation would be wise. They may want to check your thyroid function or rule out cardiac issues, though from what you’ve described, an anxiety disorder seems more likely. In terms of managing your symptoms, cognitive-behavioral therapy (CBT) is a well-researched and effective approach for dealing with anxiety and panic. This therapy focuses on changing the unhelpful thought patterns driving your anxiety. Meanwhile, proper sleep hygiene, regular physical activity, and mindfulness techniques, such as deep-breathing exercises, can help with overall symptom management. Since you mentioned difficulty managing your sleep, establishing a consistent sleep routine and limiting screen time before bed might improve your sleep quality. If these strategies do not adequately relieve your symptoms, a healthcare provider might discuss medication options like SSRIs or benzodiazepines for short-term panic management. However, these should always be taken under a doctor’s supervision due to potential side effects and dependance issues. It’s essential to address these symptoms sooner rather than later, especially as they’re impacting your studies and daily life. So, seeking a consultation with a therapist or psychologist could be beneficial to form a personalized treatment plan together.

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