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Anxiety Counselling in Mumbai: Worry and Panic Support
Worry that runs all night. A racing heart in a lift. Ghabrahat before a meeting. Anxiety often shows up in the body before you can name it, and it can be worked on, step by step. Anxiety counselling in Mumbai or online helps you understand what sets it off and how to settle it.
Trijog’s psychologists and counsellors work with adults who live with worry, fear and panic, in person in Mumbai or online. You do not need a label or a bad week to come in. Whatever is keeping you on edge, start by describing it in your own words.
- Private, one to one
- In person at our Mumbai centres, or online
- Family or partner can join, if you want
Everyday Worry Or An Anxiety Problem?
A rough guide, not a test. Only a professional can tell what is going on for you.
Everyday worry
What sets it off
A clear event, like an exam or a deadline
How long
Fades once the event passes
Daily life
Uncomfortable, but you carry on
An anxiety problem
What sets it off
Often nothing clear, or small things
How long
Most days, for weeks or months
Daily life
You avoid places or people, sleep suffers, or panic attacks come out of nowhere
Get help now
- Chest pain, or a first-ever attack you are not sure is panic
- Thoughts of ending your life or harming yourself
- Feeling you cannot keep yourself safe
Get help now. For chest pain or a first attack, see a doctor or call 112. For thoughts of self-harm, call Tele-MANAS on 14416.
What We Help With
Pick what feels closest to your situation. Not sure which one? That is fine, we can work it out in the first conversation.
Worry that will not switch off
Everyday worry that keeps running in the background, most days, about many things.
The mind moves from one what-if to the next: work, money, health, children, parents. You plan, check and re-plan to feel safe, and the calm it buys lasts only a little while. The body often stays tight even when nothing is wrong, and sleep is usually the first thing to go.
- Planning for problems that have not happened, again and again
- Tight shoulders, jaw or stomach through the day
- Lying awake at 2 am with the mind still running
- Asking family or the internet for reassurance, then worrying again
Work usually starts by mapping your own worry loop: the trigger, the what-if, and the checking that follows it. From there you and your therapist practise sitting with not being sure, in small doses, and build a wind-down your body can actually follow.
Panic attacks
Sudden waves of fear with strong body symptoms that peak fast and then pass.
It can begin with a thumping heart, breathlessness, chest tightness, chakkar or a feeling that you are about to collapse. Many people reach a cardiologist or a casualty department first, and the tests come back normal. After one attack the fear often shifts to the fear of the next one, and life quietly shrinks around it.
- A rush of pounding heart, sweating and shaking that peaks within minutes
- A strong sense that something terrible is happening to your body
- Avoiding trains, lifts, crowds or driving alone in case it happens there
- Carrying water, tablets or a person with you just in case
The medical picture is checked first, with your doctor. After that, therapy explains what the body is doing during an attack, and why an alarm system that misfires feels exactly like danger. You then practise the sensations and the places you have been avoiding, in an order you agree, so they stop carrying that meaning.
Fear of being judged in social and work settings
Fear of being watched, judged or found lacking in front of other people.
Meetings, presentations, calls, new groups, weddings, even saying no to a senior. You may rehearse for hours, stay quiet to stay safe, then replay every sentence afterwards. At home this often gets read as being shy or not confident, so people carry it for years without asking for help.
- Blushing, shaking hands or a dry throat when you have to speak
- Staying quiet in a meeting although you know the answer
- Going over what you said for hours afterwards
- Turning down invitations, roles or classes that involve speaking
You and your therapist look at what you predict will happen, and at the small safety habits that keep the fear in place: rehearsing every line, holding the phone, avoiding eye contact. Then you test those predictions in real situations you choose, starting small. Where the risk in a situation is real, such as an unsafe workplace, it is named as real and not argued away.
Worry about health and illness
Worry that a symptom means something serious, and the checking that follows.
A headache becomes a tumour. A skipped beat becomes the heart. You may check your body, search symptoms late at night, ask family for reassurance, or repeat tests that keep coming back normal. The relief after a clear report lasts a day or two, and then the doubt comes back.
- Searching symptoms online and feeling worse afterwards
- Repeating tests and scans that have already been done
- Checking pulse, lumps, moles or breathing many times a day
- Asking family again and again whether you look unwell
The work focuses on the loop: the sensation, the frightening meaning, and the checking or reassurance that brings short relief and keeps the worry alive. Your therapist works alongside your doctors, not around them. The aim is not to ignore your body, and anything new or changing is still worth showing to a doctor.
Specific fears that get in the way (travel, lifts, needles, driving)
A strong fear of one thing, which you handle by keeping away from it.
Lifts, flights, local trains, driving, injections, blood tests, heights, dogs. The fear usually makes sense to you. The cost sits in the avoidance: the job you did not take, the test you postponed, the stairs to the twelfth floor. Some people go faint at the sight of blood or a needle, which needs a slightly different approach.
- Taking the stairs, the long route, or not going at all
- Postponing a blood test, a vaccine or a dental visit
- Needing someone with you to travel or to drive
- Feeling faint or light headed around blood or needles
The usual method is graded practice. You and your therapist build a ladder of situations and move up it at a pace you set, dropping the safety habits one by one. For fainting around blood or needles, a simple muscle tension technique is taught first so that practice is possible. Where driving, eyesight or a health condition is involved, your therapist will ask you to check the practical side with a doctor or an instructor first.
Repeating thoughts and checking habits
Unwanted thoughts that stick, and the actions you repeat to feel sure.
Locks, gas, taps, switches. Washing that takes longer and longer. Thoughts that feel disgusting or frightening and do not match the person you are. Checking settles it for a moment, the doubt returns, and the habit grows to meet it. Family often gets pulled in to give the final all clear.
- Going back to check the lock, the gas or the wallet again
- Washing or cleaning well past what the job needs
- Asking someone to confirm the same thing over and over
- Repeating a prayer, a count or a phrase to cancel a thought
Therapy takes on the doubt and the habit together. You meet the trigger in a planned way and hold back the checking, so there is finally a chance to learn what happens without it. Where prayer, cooking or household cleanliness is part of family practice, your therapist works out with you what is your faith and routine, and what is the habit that has taken over.
Also Here For You
People often come to us for these too:
Exam, interview and stage nerves
When the pressure before a test, a viva or a presentation arrives as a blank mind and a churning stomach.
Talk to us
Worry after a health scare at home
When someone close has been unwell and your mind has not settled since.
Talk to us
Sleep that will not come
Neend nahi aati. Lying down with a busy mind, then dragging through the next day.
Talk to us
Why This Kind Of Support Helps
The body speaks first
Chest tightness, gas, chakkar, kamzori. In many Indian homes worry is noticed in the body long before anyone calls it worry, and those complaints are taken seriously here.
Being told to be strong is not a plan
Bas himmat rakho. Family usually means well, and you still need a place to say the frightening part out loud without managing anyone's reaction.
Avoidance is the quiet cost
Anxiety is not only the fear. It is the lift you stopped using and the call you did not make. What you have stopped doing is part of the work.
No Crisis Needed
You can come while things still feel small, or hard to put into words.
How It Works
Reach out
Meet your therapist
Agree a plan
Review as you go
What A First Session Is Like
Nothing is asked of you beyond talking. Your therapist will ask what has been happening, when it started, what you have been avoiding, and how it shows up in your body and your sleep. You can hold back anything you are not ready to say. By the end you will usually agree on one or two small things to try, and whether to meet again.
Psychologists And Counsellors
For talking therapy, one to one, in person or online.
A Psychiatrist, If Needed
For a medical opinion when medicine is worth discussing.
Family, If You Want
Joint sessions with the people close to you, only if you choose.
If you are here for someone else
Anxiety usually reaches the family long before it reaches a clinic. A few things tend to help.
- Take the body complaints seriously. Chest tightness and gas are real to the person feeling them.
- Do not argue with the fear. Ask what would make the next hour easier instead.
- Reassuring again and again feels kind, and it often keeps the worry going. A therapist can show you what to do instead.
- Let them set the pace. Being pushed into a feared situation without warning usually sets things back.
If you need help right now
- If you or someone near you is in danger, or is thinking of ending their life, call 112 or go to the nearest hospital emergency.
- For free mental health support at any time, call the government's Tele-MANAS helpline on 14416 or 1-800 891 4416.
- Trijog is not an emergency service. Our sessions are by appointment, in person in Mumbai or online.
If any of these is happening, please do not wait for an appointment. Call 112 or go to the nearest hospital emergency. Tele-MANAS is free and open any time on 14416 or 1-800 891 4416.
Try A Free Self-Check
A few quick questions about stress and worry, free to use. It is not a diagnosis and it does not replace a conversation. You can share the result with your therapist if you like.
Mood Check
Stress And Worry Check
Frequently Asked Questions
No. Many people start with “I cannot switch off” or “my chest keeps feeling tight”. That is enough to begin with, and the rest is worked out together.
Yes. Worry produces real body symptoms: racing heart, breathlessness, gas, dizziness, weakness. Keep your doctor in the loop, and bring the same complaints here.
Our therapists offer talking therapy and do not prescribe. If you and your therapist feel medicine is worth discussing, they will help you meet a psychiatrist, and the decision stays yours.
Not from us. What you say stays between you and your therapist. There are a few exceptions, such as when someone’s safety is at serious risk or the law requires it, and your therapist will explain these in the first session.
Yes. You can meet your therapist online, or in person at our Mumbai centres.
Not without agreeing to it first. Facing feared situations in a planned, graded way is a large part of anxiety work, and you set the pace and choose each step with your therapist.
Visit Our Centres
Meet your therapist in person at one of our three Mumbai centres, or join online from home.
Powai
406, 4th Floor, B-Wing, Powai Plaza, opp. Nirvana Park, Hiranandani Gardens, Powai, Mumbai 400076
Phone: 1800 202 7180
Time: Mon to Sat, 8:00 AM to 10:00 PM
Directions & Google reviews
Bandra
Office No. G6, Bandra Nicholas C.H.S Ltd, Sherlyn Rajan Road, Rizvi Complex, Bandra West, Mumbai 400050
Phone: 1800 202 7180
Time: Mon to Sat, 8:00 AM to 10:00 PM
Directions & Google reviews
Prabhadevi
Dr. Palep's Polyclinic, Manoj Co-Operative Hsg Society, Shankar Ghanekar Marg, opp. Rachana Sansad College of Architecture, Prabhadevi, Mumbai 400025
Phone: 1800 202 7180
Time: Mon to Sat, 8:00 AM to 10:00 PM
Directions & Google reviews
Try a Short Practice
Box breathing
Four equal sides. Something steady for the mind to hold.
Start With One Conversation
You do not need the right words ready. Tell us what has been going on, and we will take it from there.
If you are thinking of ending your life or harming yourself, or you feel unsafe right now, call 112 or go to the nearest hospital emergency. For free support any time, call the government’s Tele-MANAS helpline on 14416 or 1-800 891 4416. Trijog is not an emergency service. Outside India, call your local emergency number.
Educational content, not therapy or a diagnosis. A Trijog therapist can help with what is yours specifically.