Feeling tense or worried? Stress and anxiety symptoms, and what helps

Does this sound like you?

You may notice some of these:

• Your mind keeps going over work, money or family, even when you want to rest (overthinking).
• You feel restless, irritable or "on edge" most days.
• Your heart races, your chest or shoulders feel tight, or your stomach churns when you are worried (ghabrahat).
• Sleep is harder, and you wake up already tense.

What it is, and what it isn't

Stress is the body's response to pressure; anxiety is a feeling of worry or fear that can stay after the pressure has passed.¹ In Hindi and Punjabi, tanav means stress and ghabrahat means anxiety, and people say "tanav rehta hai", "ghabrahat hoti hai" or "dil ghabrata hai". When worry about many things lasts six months or more, doctors may call it generalised anxiety disorder.²

In Hindi, Punjabi and Hinglish

When it should not wait

If you have thoughts of harming yourself or ending your life, or someone is at immediate risk, call 112 (India's emergency number) or go to the nearest emergency department now. You can also call Tele-MANAS, the Government of India's mental-health helpline, on 14416 (toll-free).⁴⁵ Don't wait for an appointment or a message reply.

Get emergency care now for chest pain, fainting or breathlessness with panic-like symptoms: the heart must be ruled out first, even if you have had panic attacks before. The same applies to sudden confusion, a severe headache or new weakness.⁶

Arrange a prompt review with a psychiatrist, psychologist or physician if:

• you have repeated panic attacks;
• the anxiety stops you working or leaving home;
• low mood or loss of interest has lasted two weeks or more;
• you use alcohol, sleeping tablets or other substances to cope.²⁷

How Dr. Sharma assesses it

You decide how much to share. The consultation usually covers:

1. What changed, and when. Work, exams, money, a loss, an illness or a move; gradual or sudden.
2. How it shows. Worry and racing thoughts; heart, breath, muscles, stomach and headaches; what sets it off and what eases it.
3. The foundation. Sleep (falling asleep, waking, early waking, snoring), tea and coffee, alcohol, tobacco, screens, shifts, work and family pressure, appetite and weight.
4. Mood, in plain questions. For example: over the last two weeks, how often have you felt nervous or on edge, or unable to stop worrying? Felt low, or lost interest in things you used to enjoy? The answers help decide whether a mental-health professional should be involved.²⁷
5. Health and medicines. Thyroid, blood pressure, sugar and every medicine or supplement you take. Don't stop a medicine on your own.
6. Tests only when useful, such as a thyroid or sugar check, explained before you decide.
7. A plan you understand, with a referral if your answers point to depression, panic disorder or severe anxiety.

What treatment can and can't promise

• The reason comes first. Ongoing pressure, too much caffeine, poor sleep, a thyroid problem and an anxiety disorder can feel alike, and they need different things.
• What is well supported: regular activity and sleep, less caffeine and alcohol, and talking therapies such as CBT for lasting anxiety.²³
• What the clinic can do, and when it refers. Routine guidance and Ayurvedic treatment alongside ; a psychiatrist, psychologist or physician for depression, severe anxiety, panic disorder, bipolar disorder, psychosis, eating disorders, or alcohol or drug dependence. The clinic says so and refers.
• Medicine is chosen for you, not from a page. This page gives general information (see the questions below). A medicine or herb for you is advised only after assessment and around anything you already take. Buying medicines from the clinic is not set up yet.
• How long it takes. Decided after assessment; it usually improves gradually, with ups and downs.

What the clinic does, in short. Dr. Sharma listens to what sets the stress or anxiety off, asks about sleep, caffeine, health and medicines, and checks whether a physical cause such as a thyroid problem needs a test. For everyday stress he advises routine and Ayurvedic treatment alongside any care you already have. If your answers point to depression, panic disorder or severe anxiety, he says so plainly and refers you to a psychiatrist or psychologist, and he does not treat these alone.

Questions before you book

Understand it better

What keeps anxiety going. Usually several things together:¹

• Pressure that doesn't let up: work, money, exams, caring for someone, conflict at home.
• The body's alarm: a racing heart or tight breath is felt as danger, which brings more worry.
• Avoidance: staying away from what feels hard brings short relief and makes the next time harder.
• Sleep and stimulants: poor sleep, a lot of tea or coffee, nicotine and alcohol all raise tension.
• Health and medicines: an overactive thyroid and some medicines can feel like anxiety.

Panic attacks are sudden waves of intense fear with physical symptoms. When they keep happening, it is called panic disorder, and a psychologist or psychiatrist should be involved.⁶

Related reading and sources

• Guide: Ghabrahat kyon hoti hai: anxiety symptoms, and when to see a doctor
• Guide: Neend na aana: causes, night habits, and when to see a doctor
• Insomnia and poor sleep
• Brain fog
• All stress and sleep concerns

This page is educational and does not diagnose or replace an examination.