What is causing my constant overthinking and panic attacks, and how can I find safe treatment?

What you’re describing sounds like symptoms of anxiety and possibly panic disorder, both of which can certainly have a significant impact on daily life, particularly during high-stress periods like exam preparation. Overthinking, erratic sleep patterns, and the specific physical sensations you’re experiencing during panic attacks align with these conditions. It’s important to address both the root causes and the symptoms, starting with a comprehensive evaluation by a healthcare professional—this will help rule out any other underlying conditions and guide appropriate treatment. In terms of treatment, cognitive behavioral therapy (CBT) is a highly effective approach for anxiety disorders. CBT can help you develop skills to manage anxiety-provoking thoughts and improve coping mechanisms. Engaging with a therapist can provide a space to discuss ongoing stressors like relationship issues and family dynamics and help you develop a more structured approach to dealing with these. If therapy alone doesn’t adequately manage your symptoms, a healthcare provider might consider medication. Selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines are often prescribed for anxiety and panic disorders. However, medications should always be considered under the guidance of a psychiatrist or doctor who can monitor for effectiveness and potential side effects. As for lifestyle adjustments, establishing a regular sleep schedule and incorporating physical activity can improve your overall mood and reduce stress. Practices like mindfulness or deep-breathing exercises might provide immediate relief during episodes of panic. Pay attention to nutrition, too—poor diet can sometimes exacerbate anxiety. Since your condition could potentially be serious if left unchecked, I advise seeking a mental health professional soon to tailor a plan that’s most suitable for your specific situation.