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Anxiety and overthinking.
I am a foreign medical graduate preparing for my fmge. I am preparing from my home and my dad is 56 and my mom is 52 year old. I frequently get anxious and panicky thinking something will happen to my parents as they have health issues frequently. My dad is a heart patient already. Infact even while studying many times I could relate health condition with them which makes me so anxious that its hard for me to focus back. Many a times in middle of the night I get so anxious that I cant sleep as I end up overthinking or wake up with some bad dream and then go to their room to just see if everything is fine. This has been happening with me since last month and it is making me very much scared and anxious person regarding this topic. Please suggest me something so I can deal with this.
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It sounds like you’re experiencing health anxiety, which is common among medical students due to increased awareness of medical conditions. Your concern for your parents is understandable, but excessive worry is affecting your focus, sleep, and overall well-being.
Here are a few steps that might help:
1. Grounding Techniques – When you start overthinking, try grounding exercises like the 5-4-3-2-1 method (naming five things you see, four things you touch, etc.) to bring yourself back to the present moment.
2. Scheduled Reassurance Checks – Instead of frequently checking on your parents, set specific times (e.g., morning and night) to check in. This will gradually reduce the habit of constant reassurance-seeking.
3. Cognitive Restructuring – Challenge catastrophic thoughts by asking yourself:
• What is the actual evidence that something bad will happen?
• Have my worst fears come true before?
• What would I tell a friend in my situation?
4. Mindfulness & Relaxation – Deep breathing, progressive muscle relaxation, and mindfulness can help calm your nervous system. You can practice guided meditations designed for anxiety relief.
5. Sleep Hygiene – Since nighttime anxiety is a challenge, avoid screens before bed, do a calming activity like reading, and try writing your worries in a journal before sleeping.
6. Therapy Support – If this anxiety is overwhelming, therapy (especially cognitive-behavioral therapy) can help address the root causes and teach you ways to manage intrusive thoughts.
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Would you be open to counseling sessions? It can help you gain control over these worries and improve your focus on FMGE preparation. You’re not alone in this, and with the right support, you can manage your anxiety effectively.
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It seems to be a stress induced anxiety issue. It needs to be addressed asap otherwise it may get complicated.
It can be well treated with counseling sessions and homeopathic medicine effectively.
It needs to be treated in a holistic approach for complete recovery.
You need an expert Psychologist who is a good homeopathic physician.
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I have been working as a Homeopathic Psychiatrist and Counseling Psychologist for the last 17 years. You can contact me through an online appointment for further assistance
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It’s understandable to feel anxious about your parents' health, especially since your father has a heart condition. The feelings and behaviors described—persistent anxiety, overthinking, trouble sleeping, and repeatedly checking on parents—could be signs of health anxiety or generalized anxiety disorder. It might also be related to caretaker anxiety or obsessive tendencies. However a formal diagnosis can only be made by a professional after all facts are known. This is just a general assumption.
Next time you feel anxious-
Give Reality check – Anxiety often magnifies worst-case scenarios. Instead of assuming the worst, ask yourself, “Are they okay right now?” If yes, try to bring yourself back to the present moment.
Limit checking behavior – Constantly checking on them might reinforce anxiety. Try reducing the frequency gradually. Instead of checking every time, start with “I will check just once unless I hear something unusual.”
Your love for them is clear, but don’t forget to take care of your own mental well-being too.
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Hi friend it’s very common feeling to be anxious & worrying about certain things . You seemed to be cluttered with too many irrelevant thoughts . You need to organise your thought process, or else you would also need help to be “taken care of” With advanced age, it is bound to get concerned about physical & mental health. If your concern is to help your parents , then your mental health needs to be strong .
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Kindly attend a few counselling sessions conducted by senior , licensed, Mental Health Professionals to resolve your queries.
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Avoid being too judgemental & taking quick decisions in your day to day lifestyle .
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I can understand that you do love your parents.... Since you are a medical student it is obvious to correlate health issues and be anxious... You need to overcome the same
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undergo counseling and psychotherapy
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consult with a psychologist
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Hi
You’re going through something incredibly heavy, and first of all—I want to say your fears are valid. Being a foreign medical graduate preparing for FMGE is already a high-stress path, and layering the health anxiety about your parents on top of that makes it emotionally overwhelming. What you’re experiencing sounds like a mix of anticipatory anxiety, intrusive thoughts, and hypervigilance—all common when someone you love is unwell. Especially in medical students or doctors, it’s natural to associate everything you study with people you care about. Your brain is on high alert, trying to “predict and prevent” anything bad from happening—but that same mechanism is burning you out emotionally and mentally.
Let’s start small. First, acknowledge that this anxiety is your mind’s way of saying: “I care deeply, and I feel out of control.” But control doesn’t come from checking on your parents 10 times or panicking—it comes from building coping strategies. Create a grounding routine when your thoughts spiral: 1) Label the thought (“This is anxiety, not reality”), 2) Use the 5-4-3-2-1 technique (look around and name 5 things you see, 4 you can touch, 3 you hear…), 3) Use breathing—inhale 4 sec, hold 4 sec, exhale 6 sec, 4) Schedule “worry time” for 15 minutes in the evening and journal everything, then try to let go. If you wake at night, instead of checking the room right away, delay it by 2 minutes—teach your body that not all anxiety must end in reassurance. Over time, that gap grows. And most importantly: take therapy, and you can connect with me on nine two six six seven two six zero six five.
You’re not alone in this. You’re just human—and your fear comes from love. Let’s help you anchor that love in strength, not panic.
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Hi, Consult a psychologist for professional help
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I hear how overwhelming and distressing this has been for you. Your love and concern for your parents are deeply understandable, and it makes sense that their health issues are affecting your own well-being. Anxiety, especially when tied to the health of loved ones, can create a cycle of worry, hypervigilance, and difficulty focusing on what’s important—like your studies and rest.
You are not alone in this, and it is possible to find ways to manage these thoughts so they don’t take over your daily life. Together, we can explore strategies to help you regulate this anxiety, break free from overthinking, and create a sense of balance. Therapy can offer you a safe space to process these fears, develop coping techniques, and regain a sense of control.
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You deserve support in this journey. Feel free to reach out whenever you’re ready.
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Ms. Neha Sachdev
Psychologist
11 yrs exp
Delhi
Hi
It is normal for you to get anxious and pensive about your parent’s health, also because you are studying about it.
But what is important for you is to Accept that they do have health issues and it will increase with their ages. With Acceptance comes, your coping abilities. It’s you who must be strong enough to handle incidents. If you panic at the time of incident, you would not be able to help and take appropriate medical decisions. You have to be alert and prepared to help them eg- calling for ambulance, or instant medical recovery.
Prepare yourself to be a pillar at that time coz it’s you who is a medical student and has to come forward for recovery. Learn more, study more so taht you know what to do if anything happens.
Eg- if the blood pressure goes down- would you choose to be anxious/ lose yourself or give them immediate treatment.
To give them immediate attention, you have to be mentally and emotionally strong and treat them as your patients.!
Next Steps
There are various strategies to overcome anxiety.
There are strategies to become a mentally strong person.
You will do this for your parents and for yourself.
Consult a psychologist for anxiety.
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Happy to help
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Ms. Chanchal Aggarwal
Psychologist
2 yrs exp
Hoshiarpur
Your exams stress is triggering your anxiety. You must consult a psychologist asap.
Next Steps
Consult a psychologist
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Till you meet a psychologist.
Breathing exercises.
Start Meditation
Talk to someone
Socialise too as you said you are preparing from home,
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Ms. Pooja Gupta
Counselling Psychologist
8 yrs exp
Delhi
Hi,
It's completely understandable to feel anxious about your parents' health, especially when you have personal experiences that heighten your concerns. To help manage this anxiety, consider establishing a routine that includes set times for studying and relaxation, allowing you to create a more structured environment. Incorporating mindfulness practices, such as deep breathing exercises or meditation, can also help reduce anxiety when it arises. It may be beneficial to talk to a mental health professional who can provide coping strategies tailored to your situation, helping you address your fears in a constructive way. Additionally, ensure you have open communication with your parents about their health; sometimes, understanding their conditions better can alleviate some of your worries. Remember, taking care of your own mental health is essential, especially while preparing for an important exam like the FMGE. Prioritizing self-care and seeking support can make a significant difference in how you manage your anxiety.
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consult
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seek help
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Ms. Rupali Mohbe
Clinical Psychologist
25 yrs exp
Ahmedabad
Hi, I appreciate that you reached out with your concern.
I understand that worrying about your parents’ health can be overwhelming, especially when you are not able to focus on your studies. It’s natural to feel concerned, but constant overthinking, researching medical conditions, and midnight checks may be increasing your anxiety.
When anxious thoughts arise, try deep breathing (belly breathing), Grounding technique, or mindfulness exercises like Alom vilom pranayama and progressive muscle relaxation. Try to reframe your thoughts like from “Something will happen to them” with realistic statements: “They are under medical care, and I’m doing my best to support them". Gradually reduce night time checking by setting a fixed time for reassurance instead of frequent checking, as it reinforces anxiety.
If these thoughts feel uncontrollable, therapy can help with anxiety management and breaking the cycle of overthinking.
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To book an appointment, contact Rupali Mohbe/BIRDY ME at Practo
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Daily breathing exercise for anxiety reduction
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Ms. Hema Sampath
Counselling Psychologist
18 yrs exp
Bangalore
I understand your concern about your parents..
Looks like that you are over thinking of all that yiu studies and comparing those with your aging parents..
I would suggest you to consult a psychological Counselor for a therapy to overcome this Anxiety issue..
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Ms. Smriti
Counselling Psychologist
18 yrs exp
Bangalore
Connect with psychologist to resolve inner conflicts
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consult
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counseling
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Mr. Gunjan Maithil
Psychologist
13 yrs exp
Bangalore
Hi... Post pandemic health has become the biggest casuality. So your fears are understandable. But again we need to see your parents health complications separately to your present mental state. Heart disease is very common among men these days, but is your father taking due precautions and medical care? If yes, then we don't need to worry so much. Is your mother also suffering from any serious health complication? Is she taking proper medical care? If yes, then you need to focus more on your own mental health. Medical students often face this health related anxiety that they have a particular disease they are reading about or someone close to them has it. It is called Medical Students Syndrome (MSS). Also, when we are stressed beyond a point our mind goes into this negative anticipation state. We need to regulate our body and mind to come out of it. To address the cognitive aspect of it, psychotherapy is the best solution.
Next Steps
Consult a Psychologist.
CBT along with Interpersonal Guidance and Career Counselling is required.
Follow a healthy routine:- Timely and healthy Meals, 7-8 hrs Sleep, 45 min. Exercise/Sport, 25 min. Breathing/ Meditation.
Start doing first and later care about how much you are able to follow.
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Mr. Gunjan Maithil
Senior Psychologist
Cell: nine six seven one three zero three one three four
Website: https://gunjanmaithil.wixsite.com/therapy
App: http://wix.to/fechb08?ref=cl
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