Understanding Constant Worry & Overthinking: A Guide

It can be really challenging to find the right words to describe what you're feeling, especially when you want your parents to understand. Ghabrahat and bechaini are terms that many people in Pakistan use to describe feelings very similar to what we call anxiety in English. Ghabrahat often refers to a sudden, intense feeling of panic, dread, or being overwhelmed, where your heart might race and you feel a profound sense of unease. Bechaini, on the other hand, usually describes a more persistent restlessness, agitation, or a general feeling of discomfort and unease, like you can't settle down. Both of these words beautifully capture the complex experience of anxiety, which isn't just in your mind but deeply felt in your body too. When these feelings start to build, try taking a long, slow breath in through your nose for a count of four, holding for one, and then slowly exhaling through your mouth for a count of six. This simple practice can help calm your nervous system.

What you're experiencing is often your body's natural alert system, known as the fight or flight response, kicking in even when there's no immediate danger. This can cause your heart to beat faster, your breathing to become shallow, and your muscles to tense up, preparing you for action. You might also notice a churning or unsettled feeling in your stomach, as your gut has its own network of nerves highly sensitive to stress. These physical sensations can then feed into your mind, leading to racing thoughts, worry, and a feeling of being constantly on edge. It's important to remember that these are real physical and mental experiences, not just something you're imagining.

In our society, sometimes there's a hesitation to talk about these kinds of feelings, and people might worry about "log kya kahenge" or feel it's a sign of weakness. But just like any other part of your health, your mental well-being deserves attention and understanding. Explaining ghabrahat and bechaini as real physical and emotional states, rather than just "worrying too much," can help your parents grasp the depth of what you're going through. It’s a health matter, and many people in Pakistan experience similar challenges; around 24 million Pakistanis need mental-health care, but sadly, about 90% of them receive no treatment at all.

If these feelings continue to trouble you after trying some self-help techniques for a couple of weeks, consider talking to a general practitioner or family doctor. You can simply tell them you've been experiencing persistent ghabrahat and bechaini, and that you'd like to understand them better. They can help rule out any physical causes and guide you towards further support, perhaps suggesting a psychologist or a psychiatrist. Remember that government hospital psychiatry departments, university counselling services, and telehealth options are available, and you can always talk to someone at Noor.