Download FREE Practo app
Get ₹200 HealthCash
Phone addicted. Social anxiety
Overthinking .. using phone to relax mind .ending up getting more stressed .. constant fear and worry .. can't focus on anything .. zone out easily .. always lost in other world .. just worrying not doing anything .. did mbbs in 2022 ., staying at home due to fear that I will not be able to handle patients .. get very sad when see somebody problem . I feel more sadness than the other person.. trust issues .. phone addiction .. killing time .. what to do ?? Jobless sitting at home .. fear of patients .. social anxiety .. if somebody talks loud get scared badly .. even the very small topic get too much worried.. I feel I am the fatest person .,
Answers (14)
Get your queries answered instantly with Care AI FREE
20000+ health queries resolved in last month
Hi
Next Steps
career Counselling
Health Tips
constructive plans
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced doctor online and get your health questions answered in just 5 minutes.
+177
Sounds like there is quite a lot of worry and fear. It's normal to feel worried and be even afraid sometimes. But if the worry is taking over your functioning, then it's time to pay attention to it. When things get beyond manageable it helps to lean on and take someone's help. In this case, a professional. If you have tried what you can and it dint help, try seeking psycho therapy.
Next Steps
In therapy we focus on the specific issues that cause you to feel the way you do and address the concerns with more than "tips and tricks". it seems like in your case, it would be very beneficial to take therapy.
Health Tips
seek a good psycho therapist
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hi
Thanks for reaching out. You are going through a phase where you are addicted to your phone, lost in another world, not working, have trust issues, fear of patients, and you get afraid when someone talks loudly. It sounds like you are not feeling confident, and you are feeling helpless and worthless. It is alright if you are jobless, addicted to phone, and have social anxiety. If you want to change your life you can do it gradually. You can start fresh and leave the past behind. If you are keen on treating patients you can start doing it gradually. Many people go through a phase where they are jobless, have social anxiety, and addicted to phone. You can work on overcoming phone addiction and social anxiety. It is your choice whether you want to work or not. Avoid feeling guilty about not working. You can think of having a clinic at home or exploring a business idea. You can discover other ways to earn money. You can even write blogs on medicine.
Consult a psychologist and talk about what you are going through. When you talk to a psychologist you will feel better.
Next Steps
Consult a psychologist
Health Tips
Contact me for counselling sessions. Along with counselling I can suggest natural foods to calm the mind.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Kindly connect with psychotherapist
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Hi,
I understand how overwhelming it must feel to be caught in this cycle of overthinking, sadness, and fear, especially after completing your MBBS and feeling unsure about your next steps.
What you’re describing — phone overuse, zoning out, strong emotional sensitivity to others’ pain, fear of handling patients, and social anxiety — could be signs that your mind and body are under prolonged stress, and it’s important to know that this can be worked through with the right support.
Right now, being gentle with yourself is key: try to create a small daily structure with healthy routines (fixed wake-up time, short walks, limited phone use), practice grounding techniques like slow breathing when worry spirals, and give yourself credit for even tiny steps of progress.
Consult a psychologist , you will get support in building coping skills for anxiety, self-criticism, and trust issues, while gradually regaining confidence in your medical role. It will also help in shifting focus from how your body looks to how it feels and what it allows you to do — breathing, moving, caring — can slowly rebuild body confidence.
You are not defined by your fears — you are someone who has achieved a lot and simply needs guidance to reset and move forward.
Health Tips
In addition to the above you could try reducing social media that triggers comparison, practicing positive self-talk in front of a mirror, breaking big tasks into very small doable steps, engaging in a hobby or creative activity to shift focus from worry, keeping a balanced diet and hydration .
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
I can really feel how stuck and heavy this feels for you right now. You’re caught in a loop of overthinking, escaping into your phone, then ending up more stressed. The constant worry, zoning out, losing focus these aren’t just random habits, they’re signs of anxiety taking over. In DSM-5 terms, this lines up with Generalized Anxiety Disorder (too much worry, restlessness, can’t focus) and Social Anxiety Disorder (fear of patients, fear when people raise their voice, avoiding social situations). The sadness you feel when you see someone else’s problem that’s your empathy, but right now it’s unfiltered, so instead of helping, it drowns you. The body image thoughts (“I feel the fattest person”) show up in depression and sometimes body dysmorphic disorder. And the phone use? It’s your brain trying to calm itself down, but the escape is making the stress cycle worse. You’ve already proven you’re capable you did MBBS. This fear and avoidance doesn’t erase that. It just means you need support to rebuild your confidence.
Next Steps
Here’s what I’d want you to hold onto:
Start very small. Instead of thinking “I can’t handle patients,” try: “Today I’ll just read one case.” Exposure works step by step.
Ground yourself when you zone out. Look around and name 5 things you see, 4 things you feel, 3 things you hear. It pulls you back into the present.
When someone raises their voice, remind yourself: “It’s volume, not danger.” Slow breathing helps your body believe it.
Phone is not the enemy, but set limits. Example: after 30 minutes scrolling, take a 5-minute break to stretch, walk, or pray.
Be kinder to your body. Instead of “I’m the fattest,” try “I don’t feel comfortable right now, but I can work on it slowly.”
Health Tips
For overthinking – Write your thoughts down. Don’t try to solve everything in your head. Even 5 minutes of journaling gives your brain relief.
For phone stress – Don’t quit suddenly. Just put small limits. Example: no phone in bed at night, or 30 minutes scrolling then take a 5-minute break to do something offline.
For fear and social anxiety – Start tiny exposures. Read one case, or talk to one trusted person about medicine. Step by step you’ll rebuild confidence..
For sadness when others suffer – You’re empathetic, but you need boundaries. Say to yourself: “This is their pain, not mine to carry fully.” Pray for them, but don’t absorb it.
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Hi, Consult a psychologist for professional help.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hey,
I understand this must feel very overwhelming. From what you’ve shared, it seems like overthinking, phone overuse, and social anxiety are feeding into each other, leaving you stressed and low in confidence. Please know you’re not alone in this.
A few small steps may help:
• Limit phone use gradually – set simple rules like no phone before bed.
• Build routine – regular sleep, light exercise, and hobbies reduce overthinking.
• Tackle social fears slowly – start with small, safe interactions.
• Practice calming techniques – deep breathing, meditation, or journaling.
Since this is affecting daily life, consulting a psychologist would be very helpful. Therapy, and if needed medicines, can support you in breaking this cycle.
You’ve already taken a brave step by sharing here and with the right help, things can definitely improve.
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
It seems you have been overwhelmed with a lot of things in your mindset. I believe you have tried to relax or to be to be positive. You might have read a lot on internet, so I will not write anything specific, but I would recommend to consult a psychologist which is non-negotiable for you right now.
Next Steps
Take professional help
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Ms. Komal Singh Parihar
Psychologist
7 yrs exp
Navi Mumbai
Thank you for opening up—it takes courage to share so many of your struggles. What you describe shows that you are feeling trapped in a cycle of stress, phone overuse, social anxiety, and career worry. Please know you are not alone—many people use their phone as an escape when the mind feels heavy, but it can end up adding more stress instead of relief.
Next Steps
A simple step you can begin is to set a “phone-free hour” daily—choose one fixed hour (morning or evening) to keep your phone aside and instead engage in grounding activities like journaling, walking, or deep breathing. This small practice helps reduce dependency and gives your mind space to settle.
Since you are also worried about your career and social confidence, consider starting with low-pressure exposure—for example, volunteering for short hours in a clinic or joining a study group online. These small steps rebuild confidence without overwhelming you.
Health Tips
Counselling can give you structured strategies to manage anxiety, phone usage, and career planning. Please remember—you have already achieved so much by completing MBBS. With support, you can break this cycle and gradually feel more in control of your life.
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Ms. Pooja Gupta
Counselling Psychologist
8 yrs exp
Delhi
Hi,
It sounds like you're going through a very tough time with a lot of anxiety, overthinking, and feelings of fear and sadness. These feelings are common when someone is overwhelmed and unsure about their future, especially after completing a difficult course like MBBS. Your worries about not being able to handle patients, social anxiety, and trust issues are understandable, but they shouldn't control your life. It might help to start smallâtry engaging in activities that relax you, like meditation, deep breathing, or gentle exercise. Limiting phone usage and creating a routine can give you a sense of stability. Consider talking to a mental health professional who can help you work through these fears and develop coping strategies. Remember, it's okay to seek help, and you're not alone in feeling this way. Taking steps toward understanding and managing your emotions can gradually help you feel more confident and at peace.
Next Steps
Consult
Health Tips
seek help
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Neha Sachdev
Psychologist
11 yrs exp
Delhi
Hi
U have discouraged yourself too much. There is a lot more in you than you think. Over thinking has only made things worse, which can be rectified immediately. It’s a phase that you are going through and yes the screen time plays an important role.
Join a hobby class, which you would really want to do
Reduce using your phone at night- before sleeping.
Meet old friends. Rekindle your friendships.
Talk it out to a support.
Contact at eight three six eight zero five three seven one zero.
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Ms. Smriti
Counselling Psychologist
18 yrs exp
Bangalore
Connect with psychiatrist and psychologist both work on yourself that is in your control.work on inner voice.conquer your fears . Identify bigger purpose of life.
Next Steps
connect.
Health Tips
consult
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Mr. Fr Dr John Zachariah
Counselling Psychologist
9 yrs exp
Ernakulam
Consult a psychologist
Health Tips
consult our psychologist 8589*8537*65
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.