Ahmed, it sounds like you're going through a really tough time with exam pressure, and it's completely understandable to feel overwhelmed when your sleep and focus are affected. Many students in Pakistan experience these exact feelings during exam season, so please know you're not alone.
That feeling of your heart racing and finding it hard to sleep is your body's way of reacting to stress. When you're constantly worried, your mind stays in 'fight or flight' mode, making it difficult to relax and concentrate on your studies. The good news is there are simple things you can try to calm your mind and regain some control.
First, when your heart feels like it's racing or you're getting ghabrahat, try a quick breathing exercise. Sit comfortably, close your eyes, and slowly breathe in through your nose for a count of four, hold your breath for a count of four, and then slowly exhale through your mouth for a count of six. Repeat this a few times; it signals to your body that it's safe to relax.
To help with focus, try breaking your study sessions into smaller, manageable chunks. Instead of trying to study for hours straight, set a timer for 25-30 minutes, focus intently during that time, then take a 5-minute break to stand up, stretch, or walk around. This 'Pomodoro Technique' can make studying feel less daunting and improve concentration.
For the sleeplessness, creating a simple bedtime routine can make a big difference. Try to go to bed and wake up at roughly the same time each day, even on weekends. Avoid screens like your phone or laptop for at least an hour before bed, as the blue light can interfere with sleep. Instead, try reading a light book or listening to some calming instrumental music.
Even a short burst of physical activity can help burn off nervous energy and improve your mood. You don't need to go to a gym; simply take a brisk 15-20 minute walk outside in the fresh air, perhaps in a nearby park or around your block. It's a free way to clear your head and reduce stress.
It can also be very helpful to talk about what you're feeling with someone you trust, like a parent, an elder sibling, or a close friend. Sometimes just vocalizing your worries, especially about 'log kya kahenge' if you don't do well, can make them feel less overwhelming. You might find they've felt similar pressure too.
Finally, remember that your well-being is paramount. Exams are important, but they are just one part of your life. Doing your best includes taking care of your mind and body. Be kind to yourself through this period, and focus on one step at a time.
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