“Every email felt like a landmine. I would sit there, staring at my inbox, my heart pounding, dreading what might be inside. Even the most mundane messages felt like an impending disaster.”

For Yashasvi, a 27-year-old business analyst from Delhi, workplace anxiety has been a silent but relentless shadow. “I know it sounds irrational, but the thought of making a mistake at work feels unbearable. If I don’t answer an email quickly, I start convincing myself that my boss thinks I’m incompetent. If I’m called into a meeting, my mind immediately jumps to ‘I’m getting fired’.”

Yashasvi’s struggle isn’t unique. Across India, anxiety is on the rise, affecting people from all walks of life. According to a 2019 study by the Indian Council of Medical Research (ICMR), nearly 45 million Indians live with anxiety disorders, yet less than 10% seek professional help. The World Health Organization (WHO) ranks India among the most depressed and anxious nations globally, with one in seven Indians experiencing mental health issues.

According to Dr. Sumithra Srinivasan, a clinical psychologist based in Chennai, the reasons behind this surge are complex—rapid urbanization, career pressures, financial instability, and even the lingering impact of the COVID-19 pandemic have all contributed. Despite alarming evidence, mental health and workplace anxiety in India often go unnoticed and untreated.

Yashasvi’s battle with workplace anxiety

For some individuals like Yashasvi, anxiety is deeply tied to their work environment. High-pressure roles, unrealistic expectations, or toxic work cultures create a chronic state of stress. Additionally, financial worries can contribute to a sense of instability and insecurity, further impacting mental well-being. 

Yashasvi recalls an incident where she made a minor typo in a client presentation. “I spent the entire night replaying it in my head. I convinced myself that my career was over, that I had permanently ruined my reputation. No one else seemed to care, but for me, it felt like the end of the world.”

Dr. Sumithra explains why workplace anxiety can feel so consuming: “For many professionals, self-worth is tied to performance. If someone has perfectionist tendencies or a fear of failure, even minor mistakes can feel catastrophic. When left unaddressed, it can lead to burnout, chronic stress, and even physical health issues.”

With over 15 years of experience in the mental health field, Dr Sumithra says, “A decade ago, my clients primarily came in for depression-related symptoms. Now, anxiety is the most common complaint. We’re seeing cases of workplace anxiety, Generalized Anxiety Disorder (GAD), panic attacks, and social anxiety more than ever before.”

Dr. Sumithra attributes this rise to ever-changing societal changes. “We live in an age of constant comparison—social media amplifies insecurities, and workplaces demand non-stop productivity with unrealistic deadlines and working hours. Many young Indians feel like they’re failing, even when they’re not.”

The normalization of ‘hustle culture’ also plays a major role. “People wear burnout as a badge of honor,” says Dr. Srinivasan. “There’s little room for rest, and when anxiety surfaces, instead of addressing it, people push themselves harder—until they break.”

While corporate health policies are slowly evolving, they still lag behind in addressing mental health needs. Traditional health insurance often focuses on physical ailments, leaving mental health care out of the equation.

However, a shift is beginning to emerge. Some companies in India are acknowledging the importance of mental well-being. Mental health days—once unheard of—are now offered by organizations seeking to create healthier workspaces. Employee Assistance Programs (EAPs), confidential counseling services, and flexible work policies are becoming more common, signaling a gradual dismantling of the stigma surrounding mental health. While these initiatives are still far from universal, they are still a step forward.

Shreya’s fear of being seen

For many individuals struggling with anxiety, the symptoms have long existed in plain sight but only realized in hindsight.

Shreya, a 28-year-old software developer in Pune, has struggled with social anxiety since her teenage years. “People think I’m just ‘quiet’ or ‘introverted,’ but the reality is, I’m terrified of being judged. Walking into a room full of people feels like stepping into a battlefield. My hands get sweaty, my heart races, and my mind goes blank. I rehearse conversations in my head before even saying a word.”

“It feels like every eye inside a room full of people is there to get me, strip me of my individuality, and judge me for all that I am not,” she shares.

Social anxiety disorder (SAD) is often misunderstood as simple shyness, but it is far more debilitating. Dr. Sumithra has considerable experience treating individuals with Social Anxiety Disorder. She explains that people with social anxiety often experience an extreme fear of negative evaluation. “This leads to avoidance behaviors—skipping meetings, avoiding phone calls, or turning down social invitations—not because they don’t want to engage, but because the fear of embarrassment is paralyzing.”

Shreya has spent years struggling with simple social interactions. “Even ordering food at a restaurant makes me anxious. I overthink what I’m saying, how I’m saying it, and whether I sound stupid. It’s exhausting.”

According to a survey by National Mental Health Survey (NMHS) 2016, more than 650,000 Indians are affected by SAD. The report indicates higher prevalence of SAD in women than in men. Suffering from SAD is a long, harsh battle that can feel like walking alone on a lonely road. 

The lifetime chronic nature of this disorder impacts various aspects of one’s life. For many individuals, it can be a daunting experience to juggle the challenges of everyday life while dealing with SAD. The NMHS report indicates that a significant proportion of individuals with SAD experience disability in work (63%), social life (77%), and family life (68%). 

Breaking free from the past

Though years may have passed, and logic may plead, the body remembers, the spirit bleeds. Trauma, a wound that pierces the soul, leaves an imprint not only on the mind but also on the very fabric of our being – the nervous system. In the face of overwhelming events, the nervous system, designed for survival, shifts into a state of “fight-or-flight.” Adrenaline surges, muscles tense, and senses sharpen, preparing the body for imminent danger.  

Triggers such as a sudden noise, a familiar scent, or a particular phrase can transport the individual back to the original trauma, reigniting the same fear, pain, and helplessness. These triggers remain embedded in the nervous system. The body, in its attempt to protect itself, becomes hypersensitive, scanning the environment for any sign of threat. This hypervigilance can lead to chronic anxiety, difficulty relaxing, and a constant sense of unease.

Such is the story of Pratiksha, a 35-year-old teacher struggling with the aftermath of an abusive relationship. “For years, I felt like I was walking on eggshells. Even now, years after leaving that relationship, I scan the room, even though I know there’s nothing there. Logically, he’s not here. He’s gone. Everyone keeps telling me that. But logic doesn’t live in my gut. Logic doesn’t make my hands shake.”

For Pratiksha, everyday life is an ongoing battle with anxiety that has embedded itself into her body’s reflexes.

“It’s the small things that get me. A raised voice on TV, someone dropping a book in class, a car honking too loudly, the way a man’s shadow falls across the sidewalk when I’m walking home. And then the anxiety floods in, cold and clammy, stealing my breath.”

Dr. Sumithra explains how trauma can rewire the brain’s response to stress: “When someone has experienced trauma, their nervous system becomes hypervigilant. Their brain perceives even harmless situations as threats, leading to heightened anxiety, panic attacks, and avoidance behaviors. Healing from trauma anxiety often involves therapy that helps the brain relearn what is safe.”

“Many of my patients believe that just because the trauma is in the past, they should be ‘over it’ by now. But trauma isn’t just a memory, it does not work that way—it leaves a physiological imprint on the body and mind. That’s why it takes time and professional support to heal.”

Several evidence-based therapies can help individuals process trauma and manage anxiety. Cognitive Behavioral Therapy (CBT) helps identify and reframe negative thought patterns, while Eye Movement Desensitization and Reprocessing (EMDR) focuses on reducing distressing memories through guided eye movements. Dialectical Behavior Therapy (DBT) helps individuals regulate emotions, build distress tolerance, and improve interpersonal skills, making it particularly useful for those with trauma-related anxiety.

While many trauma survivors turn to various healing methods, Pratiksha has been undergoing psychotherapy. “It hasn’t been easy, but I’m slowly learning to separate the past from my present. I remind myself that I am safe now, and little by little, the fear is losing its grip on me.”

“The past may always be a part of me,” Pratiksha says, “but it no longer controls me.”

Hope and healing

Anxiety can feel like an inescapable force, a constant hum of unease that hampers every experience. But even in the deepest shadows of worry, there is hope. The journey to healing is not a straight path, but a winding road with its own unique landmarks.

For Yashasvi, setting boundaries at work and practicing mindfulness has been helpful. She stopped checking emails after hours and began prioritizing tasks. She also discovered mindfulness. “At first, sitting still with my thoughts was torture,” she admits. “But slowly, I learned to observe them without judgment. Now, when I feel overwhelmed, I take a few deep breaths and focus on the present moment. It’s not a magic cure, but it helps quiet the noise.”

“I’m learning to separate my self-worth from my job. It’s not easy, but every time I remind myself that mistakes don’t define me, it helps.”

Dr. Sumithra emphasizes that seeking help is not a sign of weakness but strength. “Anxiety is real, and it deserves attention. Therapy, medication, self-care routines, and support systems all play a role in recovery. The most important step is acknowledging that you don’t have to go through it alone.”

Having a strong support system around has proven to be wondrous for many individuals in their healing journey. For Shreya, working with a therapist who specializes in Cognitive Behavioral Therapy (CBT) has been a game-changer. “CBT helped me identify the negative thought patterns that were fueling my social anxiety,” she explains. “My therapist taught me to celebrate progress, however small, and to be kind to herself in moments of discomfort”.

“Other than seeking professional help, I found solace in opening up to my closest friends about my difficulties with social anxiety. I was fortunate to find great support from my friends and family. To know that you’re not alone in this journey is the biggest reassurance.”

Much like Shreya, Pratiksha too, highlights the power of seeking professional help. “For years, I thought I could handle my anxiety on my own,” she says. But her anxiety began to affect her everyday life. She would experience constant anxiety attacks, shattering and breaking her from within.

“I knew I needed help, but I was ashamed to admit it. Finally, I reached out to a therapist. That first phone call was the hardest thing I’ve ever done,” she remembers. “But it was also the bravest.” ​​Slowly, Pratiksha is reintroducing trust into her relationships, allowing herself to be vulnerable, and reframing the way she views herself—not as a victim, but as a survivor.

From darkness to light

Healing from anxiety doesn’t mean eradicating fear entirely. It’s about learning to navigate life alongside it, to not let it dictate choices and limit experiences. The journey is deeply personal and rarely linear. There will be setbacks, days when the anxiety feels overwhelming again. But as Yashasvi, Shreya, and Pratiksha demonstrate, taking small steps – seeking professional support, practicing self-compassion, building a supportive community – can make a profound difference.

Dr. Sumithra explains that self-compassion is crucial. This means treating yourself with the same kindness and understanding you would offer a friend struggling with anxiety. Acknowledge that everyone makes mistakes, everyone has bad days, and that’s okay. Let go of self-criticism and embrace imperfection, she suggests.

Finding a supportive community is equally vital. Sharing experiences with others who understand can reduce the sense of isolation that often accompanies anxiety. Support groups, online forums, or even just talking to a trusted friend or family member can provide comfort and encouragement.

Living with anxiety is not about achieving a state of constant calm. It’s about building resilience, learning to manage symptoms, and finding ways to live a full and meaningful life despite the challenges. It’s about recognizing that anxiety may be a part of the story, but it doesn’t have to be the whole story. 

So, take a deep breath. Look around. Reach out. There is hope on the road ahead, even when it feels shrouded in shadow. Keep walking. Keep hoping. Keep healing. Your story is still being written, and it has the potential to be beautiful.

One step at a time, one day at a time, one moment at a time.

If you or someone you know is struggling, help is just a call away. Organizations across India are dedicated to offering compassionate, confidential support:

• iCall (TISS): +919152987821 (TISS Helpline, Provides psychosocial support)
• Vandrevala Foundation Helpline: 1860 266 2345 or 9999 666 555 (Mental health support, counseling)
• NIMHANS: 080-46110007 (Provides medical advice, counseling, and rehabilitation.)
• KIRAN: 1800-5990019 (Mental health support & rehabilitation)

These resources are here to remind you that support is available, helping you move forward one step at a time, one day at a time, one moment at a time.

Note: Pictures in this article are representative and not related to the author.