Everyone worries — but when worry becomes constant, hard to control, and impossible to switch off, it may be more than everyday stress. Persistent, excessive worry is the hallmark of generalised anxiety, a common and very treatable condition. If you find yourself expecting the worst most days, lying awake with racing thoughts, or unable to relax even when nothing is wrong, that is worth taking seriously — and effective, evidence-based help is available.
“Just stop worrying” is the advice almost everyone with chronic worry has heard — and it is both unhelpful and, frankly, impossible to follow. Worry that has become a constant background hum is not a matter of willpower or attitude. It is a recognisable pattern the mind falls into, and it responds well to the right kind of help. Dr. Prerna Kohli has worked with people caught in exactly this pattern for over 30 years at her clinic in Gurgaon.
When does worry become a problem?
Some worry is normal and even useful — it helps you prepare and stay safe. It becomes a problem when it is excessive, hard to control, and persistent, and when it starts to interfere with your sleep, your concentration, your relationships, or your peace of mind. Common signs include:
- Worry you cannot switch off, often about several different things at once
- Constantly anticipating the worst-case outcome, even when it is unlikely
- Difficulty sleeping because your mind will not slow down
- Physical tension — a tight chest, headaches, restlessness, an unsettled stomach
- Panic attacks: sudden waves of intense fear with a racing heart or breathlessness
- Trouble concentrating or making decisions, and feeling on edge or easily tired
- Avoiding situations that set the worry off
If several of these have been present most days for weeks or months, it is worth taking seriously — not as something to fear, but as a signal that support would help.
India’s National Mental Health Survey found that anxiety disorders affect roughly 3.6% of adults — yet around 83% of those affected never receive treatment. Chronic worry is common, under-recognised, and very treatable; the main barrier is simply that most people never reach out (NMHS, 2015–16).
Why some people can’t switch it off
Chronic worry is usually a mix of temperament, life stress, and habit. For many people, worrying feels protective — as though thinking hard about every possible danger will somehow prevent it — so the mind keeps doing it, and the habit deepens. Add a stressful period, poor sleep, or a naturally sensitive nervous system, and worry can shift from an occasional visitor to a near-constant state. Understanding what is keeping it going is the first step to changing it.
How chronic worry is treated
The good news is that generalised anxiety responds well to psychological treatment. Dr. Kohli uses an integrative, evidence-based approach tailored to each person: cognitive-behavioural techniques to identify and challenge the distorted, worst-case thinking that fuels worry; behavioural strategies to gradually reduce avoidance; and relaxation and mindfulness practices to settle an over-activated nervous system. The aim is not simply to manage symptoms, but to change how your mind responds to uncertainty — so worry loosens its grip for good. Sessions are available in-clinic in DLF Phase 3, Gurgaon, and online worldwide.
When to reach out
Consider speaking to a psychologist if worry is persistent and hard to control, if it is disrupting your sleep, focus, or relationships, if you are having panic attacks, or if you have simply been carrying it alone for too long. You do not need to be in crisis to deserve help — and reaching out early usually makes the work quicker.
Worry is one face of a wider picture. For the full range of anxiety and stress support — from panic to burnout — explore Dr. Kohli’s anxiety & stress resource hub.
If worry has been running the show, you don’t have to manage it alone. Structured, confidential help is available whenever you’re ready.
About Dr. Prerna Kohli
Dr. Prerna Kohli is a clinical psychologist with more than three decades of experience in private practice in Gurgaon, working with individuals experiencing anxiety, worry, and panic. She holds a Ph.D. in Clinical Psychology and was honoured with the 100 Women Achievers of India award (2016) by the President of India. Consultations are available in-clinic and online, worldwide.