You need to consult the doctor

"Hi there, I understand that seeking help can feel overwhelming, but you’ve already taken the first brave step. I can guide you with a clear treatment plan tailored just for you, so you can feel better and regain control over your life. You can reach me directly on WhatsApp for quick support on seven zero eight two zero two two zero six two."

From what you’ve described, your stress, poor sleep, and smoking are all interconnected and likely reinforcing each other. The good part is that addressing even one of these can start improving the others. For sleep, try to maintain a fixed sleep–wake schedule, avoid screens at least 30–60 minutes before bedtime, and limit caffeine/nicotine intake in the evening, as both can disturb sleep quality. Regarding stress, simple measures like regular physical activity, structured daily routine, and relaxation techniques (like slow breathing exercises) can help. If the stress feels overwhelming or persistent, therapy (like CBT) can be very effective. For smoking, it’s common to feel increased urge during stress. Instead of quitting abruptly, you can start by reducing gradually, identifying triggers, and using alternatives like nicotine gum/patch if needed. If these symptoms are continuing to affect your daily functioning, it would be advisable to consult a psychiatrist. They can assess you in detail and, if required, suggest short-term medications for sleep/anxiety along with guidance for smoking cessation. Overall, this is manageable with the right approach, so don’t delay seeking help.

Consult