Raat 2 baje exam ka dar aur mom ka 'natak band karo' – koi asli tip jo kaam kare?

Raat ko 2 baje phone uthake dekhti hoon ki subah 8 baje exam hai, aur phir sochne lagti hoon "what if I fail", "what if parents say I'm useless", "what if I can't even get a normal job". Then heart starts racing, palms sweating, literally feel like I'm dying. Ye cycle roz chal rahi hai.

Maine kal raat ek breathing exercise try kiya - 4-7-8 wala - inhale 4 seconds, hold 7, exhale 8. Honestly it felt weird but after 5 rounds I did feel a little calmer. But then I started overthinking about whether I'm doing it right 😭 so idk if it actually works.

Biggest issue is my mom. Kal raat 2:30 baje woh uth ke paani lene aayi, mujhe dekh ke boli "padhna chahiye na, phone kyu dekh rahi ho". I said I'm anxious and she rolled her eyes and said "tumhara natak band karo". Literally makes me feel guilty for existing.

Has anyone here actually managed to stop this night overthinking? Like real tips jo kaam kare? Not just "think positive" please. Also how do you handle parents who don't take mental health seriously?