Severe Anxiety: What to Do When You Feel Overwhelmed

Answered 16 September 2026 at 8:31 pm PKT

A severe anxiety score can feel frightening, but you do not have to manage it alone. This page helps you understand what the result may mean, talk through overwhelming feelings, and find appropriate support in Pakistan.

I scored in the severe range on an anxiety self-check and I’m feeling overwhelmed—can I talk through what I’m feeling here and get help?

Yes — you can talk through exactly what you’re feeling here, and I’ll help you sort it one piece at a time. Zara, a companion from our team, is here whenever you need to talk. A severe score means the anxiety is intense and deserves proper support, but it is not a diagnosis and it does not mean you are broken.

First, are you safe right now? If you feel you might harm yourself or cannot stay safe, get close to a trusted person and use your local emergency service immediately. If not, put both feet on the floor, breathe out slowly for longer than you breathe in, and tell me these three things:

What triggered the anxiety, or what were you thinking just before it rose?
What sensations are you noticing in your body?
Have you had any thoughts of harming yourself or not wanting to be alive?

You can write it however it comes out—even broken sentences are enough. Start with what is happening in your mind right now.

Names and cities shown here are examples. Every question is published anonymously — we never ask for, store or show the name, city or contact details of the person who wrote it.

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Answered by the Depression.pk team
A free mental-health service for Pakistan. Reviewed for safety before publication.

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Last updated
7 October 2026

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Every question here is published anonymously. Names are always changed or removed, and nothing that could identify the person who asked — their name, contact details, location or history — is ever shown or stored with the question.