Anxiety vs. Anxiety Disorder: What’s the Difference?
Dr. Sumit Grover
Psychologist, Motivational speaker and life coach
Anxiety is typical and generally emotional reaction to stress, danger, or ambiguity. Anxiety is feelings of fear, tension, or apprehension about something in the future, like a vital test or interview for work. This happens because the brain remains in constant fight-or-flight mode, as if it is preparing for danger even when no real threat exists. The anxiety will often subside when the threatening experience has ended. It’s a healthy aspect of life that everybody goes through at one time or another, and it serves to keep people alert. But when worry is recurrent, overwhelming, and disproportionate to the circumstance, often fueled by fear of the worst happening, dysfunctional assumptions or negative thinking – it can turn into an anxiety disorder. Anxiety disorders are mental illness characterized by recurrent and inescapable worry or fear that can linger for months and years. Unlike everyday worry, which is commonly confined to specific circumstances, anxiety disorders can strike without warning and drastically impact normal functioning. The most prevalent anxiety disorders are generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias. One of the most telling distinctions between the two lies in how long they last and how intense they are. While anxiety is typically fleeting and related to some particular situation, an anxiety disorder is marked by persistent symptoms that disrupt mental health, work, relationships, and everyday functioning. Individuals with anxiety disorders also have physical complaints like racing heart, nausea, dizziness, or shortness of breath. Anxiety disorders treatment is normally in the form of medication, therapy, or a combination of the two. Cognitive Behavioral therapy (CBT), for instance, helps people identify and challenge negative thought patterns replacing them with healthier ways of thinking. Daily anxiety, however, typically is addressed through the process of lifestyle modification, coping strategies, and relaxation.
The Thin Line Between Narcissism and Confidence
Dr. Sumit Grover
Psychologist, Motivational Speaker & Life Coach.
Self-confidence and narcissism might well be two sides of the same coin in a first
impression—both are brimming with self-confidence and confidence regarding oneself. Though
being in an extreme form in some sense and having to be tolerated, particularly where human
beings and business are concerned, confidence is a great virtue that entails growth and building
up, whereas narcissism might breed skeptical questions and shattered relationships.
Confidence: The Pillar of Self-Trust
Confidence stems from self-awareness and authentic self-value. Confidence is a realistic self-
belief. Confident people remain grounded and value excellence without belittling failure. The
confident person embraces criticisms, maintains minds open to learning from mistakes, and is
able to bask in other people’s success. Confidence can motivate one to lead, make choices, and
confront challenges with a positive attitude. Confidence is best at energizing others and
resulting in excellent leadership, collaboration, and trust.
Narcissism: A Grandiose Sense of Self
Narcissism being a personality style has a grandiose sense of self, needs constant admiration,
and has no empathy. Narcissists belittle, blame, and take control of the conversation &
situation. They find self-worth outside themselves, and they’ll take advantage of and harm
others to impress greater-than-average. That’s trouble, particularly if they’re threatened by ego
or expectation. Grandiose narcissism involves an inflated belief in oneself, which often leads to
overconfidence.
Key Differences at a Glance
Self-Perception: Healthy people have a realistic self-concept; narcissists have a grandiose
inflated self-concept.
Reaction to Criticism: Healthy people can accept criticism; narcissists react in rejection or
ghosting the criticizer.
Empathy: Responsiveness and openness are healthy; narcissists are closed to care for others’
feelings.
Why the Difference Matters
Recognition of narcissism and confidence are the foundation for healthy friendships and self-
growth. Identification of confidence as arrogance—or ignorance of narcissism that is masked as
charm—may create confusion and cancerous friendships. Being a healthy confidence friend
involves standing upon humility, empathy, and being open to learning, and being an antidote to
narcissism involves standing upon accountability, emotional intelligence and maturity.
Conclusion
Whereas self-confidence is healthy and empowering, indicating narcissism is unhealthy. Having
knowledge of the thin, destructive line between the two assists one in maintaining self-
confidence in the absence of self-admiration, leading to better relationships and a balanced
ego.
Is Social Media Amplifying Narcissistic Traits in the Current Digital Age? Psychologist Weighs In
Social media’s design rewards image curation and validation, amplifying narcissistic traits like self-focus, admiration-seeking, and control. Dr. Sumit Grover explains how platforms fuel comparison, insecurity, and self-promotion, and why awareness is key to healthier online engagement. Social media has emerged as one of the most influential platforms for communication and self-expression in the modern era. Yet, its design and culture also create fertile ground for the display and reinforcement of narcissistic behaviors. Narcissism—characterized by excessive self-focus, a heightened need for admiration, control, power, and a lack of empathy—thrives in online environments that reward image curation, external validation, and continuous self-promotion.
We spoke to Dr. (Miss) Sumit Grover, Psychologist, Life coach, and Motivational Speaker, to better understand the link between narcissistic traits and social media. Dr. Grover says, “Platforms like Instagram, TikTok, and Facebook are built around metrics of visibility—likes, shares, comments, and followers—that transform private moments into public performances. These platforms encourage users to showcase idealized versions of themselves, often prioritizing appearance, lifestyle, and success while downplaying vulnerability or failure. The pressure of constant performance for social approval not only sustains but also magnifies narcissistic tendencies, particularly among individuals already predisposed to them.” “Social media also fosters upward social comparison and competition, where individuals measure their self-worth against the seemingly flawless lives of others. This comparison often fuels insecurity, leading users to seek further admiration and attention as a way of reaffirming their value. For narcissistic personalities, these digital arenas offer powerful tools for manipulation and self-aggrandizement, allowing them to maintain an exaggerated sense of superiority and control. The virtual setting enables the construction of carefully curated identities that are difficult to challenge, given the superficial and limited nature of online relationships,” she adds. Research also supports a clear link between heavy social media use and heightened narcissistic traits. Behaviors such as excessive selfie-posting, self-promotional content, and fixation on follower counts are strongly correlated with narcissism. Younger generations, particularly teenagers and young adults, may be especially vulnerable, as their identities and self-esteem are still in formative stages. However, it is important to distinguish between healthy self-expression and clinical narcissism, Dr. Grover reminds. “Not every user who posts frequently or seeks validation online is a narcissist. The concern arises when online approval becomes more important than authentic connection, self-worth, and self-love become tethered to digital metrics,” she says. Ultimately, social media does not create narcissism, but it amplifies and normalizes it. Building awareness, practicing digital literacy, and fostering meaningful offline relationships are crucial steps in countering these effects.
Bipolar Disorder, depression, or a mood swing? Psychologist explains the difference
The distinguishing characteristic of bipolar disorder is the cycling between highs and lows, which can be interrupted by intermittent periods of normal mood.
New Delhi: Psychiatric conditions often commonly involve mood alteration, yet not all that involves mood is the same. Bipolar disorder, major depressive disorder (MDD), and ordinary mood swings might appear so similar, but they are all different when it comes to symptoms, causation, and impact on normal functioning. Understanding these differences makes it possible to realise the need for expert help and appropriate treatment measures.
In an interaction with TV9 English, Dr.(Miss) Sumit Grover, Psychologist, Lifecoach, and motivational speaker, explained how bipolar disorder is different from mood swings and depression.
Bipolar Disorder
Bipolar disorder is a serious mental illness with episodes of intense and elevated mood. These include emotional dysregulation leading to manic or hypomanic episodes (abnormally increased energy, euphoria, impulsive behavior, explosive anger or irritability episodes) and depressive episodes (intensely sad episodes, hopelessness, reduced energy, and loss of interest in activities). The distinguishing characteristic of bipolar disorder is the cycling between highs and lows, which can be interrupted by intermittent periods of normal mood. There are different types of bipolar disorder, including Bipolar I – where mania is more severe, lasting at least one week. Bipolar II – where hypomania and more frequent depressive episodes last for at least 2 weeks. These mood episodes are not just reactions to things that happen in life-instead, they are more likely to be unstable and disruptive to one’s own, social, and professional life.
Major Depressive Disorder (MDD)
By comparison, major depressive disorder is characterized by persistent depressive symptoms without manic or hypomanic states. Individuals with MDD experience prolonged durations of deep sadness, hopelessness, fatigue, difficulty with concentration & decision making, and sometimes somatic symptoms like changes in sleep and appetite. These symptoms are present for two weeks or more and substantially impair the capacity to function. MDD is not being sad; it’s a medical illness that generally must be treated by a doctor with therapу, medication, or both. MDD differs from bipolar disorder because it does not include any periods of elevated mood.
Mood Swings
Mood swings are present and can be precipitated by stress, changes in hormones, lack of sleep, or external situational factors. They are short-lived and less severe than bipolar disorder or MDD mood episodes. Everyone has their ups and downs, but they do not functionally impair to a clinical extent. Although bipolar disorder, major depressive disorder, and mood swings all involve mood changes, the nature and extent of the differences are unique to each. Bipolar disorder includes episodes of both manic and depressive episodes, MDD includes only depressive episodes, and mood swings are normal emotional highs and lows. An accurate diagnosis from a mental health professional is essential to successful treatment and management.
Fear vs Anxiety: Doctor Explains The Key Differences That You Need To Understand For Better Mental Health
Fear and anxiety are often used interchangeably in daily conversations, but in the realm of mental health, they are distinct emotional states with different triggers, timelines and impacts. Fear is typically a response to an immediate, identifiable threat, a natural and protective reaction that prepares the body to either confront or escape danger. Anxiety, on the other hand, stems from the anticipation of a potential threat, often without a clear or present danger. Understanding the difference between these two responses is crucial because misinterpreting them can lead to ineffective coping strategies and unnecessary emotional distress.
While fear can subside once the threatening situation passes, anxiety often lingers, affecting daily functioning, relationships and overall well-being. The emphasis lies in recognising the root cause and duration of the emotional experience. Persistent anxiety may indicate an underlying mental health condition that requires professional attention, while healthy fear can play a vital role in survival. In conversation with The Daily Jagran, Dr. (Miss) Sumit Grover – Psychologist, Life Coach, and Motivational Speaker, shares the key differences between fear and anxiety on World Mental Health Day 2025.
Fear vs Anxiety: Key Differences
Fear is a reflex, a spontaneous reaction to an actual or threatened danger. It is short-lived and, in the moment, like seeing a snake or hearing a burglar. Dr. Sumit Grover states, “Fear triggers the fight-or-flight mechanism of the body, raising concentration, speeding up the heart rate, and priming the body to react.” When the danger is removed, fear vanishes virtually in an instant.
Anxiety, however, is more than fleeting, longer-lasting worry or fear; it is a protracted emotional state. While fear arises in reaction to immediate danger, clinical anxiety is directed toward the future and may even be present in the absence of an actual or impending threat. Dr. Sumit Grover mentions, “Anxiety is representative of worry concerning what may possibly happen in the future, e.g., losing one’s job, getting sick, or flunking an exam.” Though usually milder than fear, anxiety is longer-lasting and disrupts normal functioning. Anxiety can be expressed clinically as unremitting restlessness, racing mind, difficulty with concentration, irritability, sleep disturbances, and bodily symptoms like rapid heartbeat, tense muscles, or shortness of breath.
In effect, fear is a response to an actual, present danger, while anxiety is a reaction to possible or perceived threats. Dr. Sumit Grover says, “They both perform valuable protective roles, fear leading to instant action, and anxiety leading to preparation and anticipation. But if either of them becomes excessive or disproportionate, professional help can be helpful.” Fear can be most effectively managed by immediate action, while anxiety is receptive to long-term measures like Cognitive Behavioural Therapy (CBT), mindfulness, counselling, and lifestyle modification.
What is Bright Light Therapy? Specialist Explains How Light in the Morning Might Cure Depression and Sleep Disorders
Can light really help cure depression and insomnia? Read ahead to know as our expert breaks down how bright light therapy mimics sunlight to boost mood, energy, and sleep
If you’ve ever noticed how your mood lifts on a sunny morning or how gloomy days can make you feel dull, you already understand a bit about how light affects our minds. Our bodies depend on light not just to see, but to function properly. With most of us spending hours indoors or glued to screens, our exposure to natural sunlight has dropped and that can throw our internal rhythm off balance. This is where bright light therapy steps in as a surprising, science-backed way to lift mood and improve sleep.
Read ahead to know how light influences our mental health as we spoke to Dr Sumit Grover, Psychologist and Life Coach, Grovers Psychological Professional Corporation, New York, who breaks down how this treatment works and why morning light could be the key to feeling better.
What Exactly Is Bright Light Therapy?
According to Dr Sumit Grover, “Bright light therapy is a form of non-invasive treatment that involves exposure to simulated sunlight through artificial lighting.” She explains that the therapy is most often used to treat Seasonal Affective Disorder (SAD). It is a type of depression that appears during darker months when sunlight is limited. But it’s not just for seasonal blues.
“Clinical experience and research have demonstrated that bright light therapy can also help people with other types of depression, sleep disorders, and circadian rhythm disorders,” adds Dr Grover. Simply put, this therapy helps your body remember what daytime feels like, especially when the real sun isn’t around much.
How Does Bright Light Therapy Work?
Dr Grover explains that the secret behind bright light therapy’s success lies in its effect on your circadian rhythm, the internal clock that controls your sleep-wake cycle. “This inborn biological clock affects sleep patterns, mood, and hormone secretion. When it’s out of sync, it can lead to symptoms like insomnia, fatigue, irritability, and depression,” she says.
Morning light exposure, especially within the first hour after waking, signals to the brain that it’s time to be alert. This helps regulate energy during the day and improves sleep at night.
Here’s what bright morning light can do for your body:
- Boost alertness and focus
- Regulate mood-related hormones
- Support deeper, more restful sleep
- Reduce daytime sleepiness
The Role of Light in Mood and Hormone Balance
“Morning light exposure also influences the natural regulation of melatonin—the sleep hormone and supports Vitamin D production,” says Dr Grover.
- Both melatonin and Vitamin D are key players in emotional and physical well-being:
- Melatonin: Helps your body know when to rest. Irregular melatonin levels can cause sleep disruption and mood swings.
- Vitamin D: Often called the “sunshine vitamin,” it supports bone health and mood. Low levels are linked to depression and fatigue.
So, by simulating sunlight, bright light therapy not only improves how you sleep but can also lift your overall sense of balance and positivity.
How Is Bright Light Therapy Done?
Dr Grover recommends using a bright light box for about 20 to 30 minutes every morning.
Here’s how it’s typically done:
- Sit about arm’s length away from the light box.
- Keep your eyes open, but don’t stare directly at the light.
- Do it soon after waking up for the best results.
- Be consistent, as daily sessions work better than occasional ones.
She also cautions, “Do not attempt bright light therapy without the guidance of a qualified medical professional. It’s especially important for people with bipolar disorder, eye problems, or those on medications that cause light sensitivity.”
Most people start noticing better mood, energy, and sleep quality within days or weeks of starting therapy.
What Research Says About Light and Mental Health
A study published in the American Journal of Psychiatry found that bright light therapy was as effective as antidepressant medication in improving mood in patients with non-seasonal depression. Participants exposed to 30 minutes of bright light daily experienced notable mood improvements within a few weeks. The study highlights how something as simple as light can influence brain chemistry and emotional balance.
Conclusion
As awareness of light’s impact on mental health grows, bright light therapy is becoming one of the most popular non-drug ways to enhance mood and sleep. It’s gentle, effective, and brings a little sunlight into the darker corners of life, literally and emotionally. With the right guidance, it might be just the bright start your mornings need.
After Nitara’s online scare, experts warn: Why Indian parents must tighten child internet safety
Akshay Kumar revealed his daughter Nitara faced an online predator who asked her for nude photos during a game. The incident highlights rising risks for children online. Experts stress cyber safety education, open communication, and parental awareness to protect kids.
When Akshay Kumar revealed that his young daughter Nitara faced a frightening incident while playing an online game, it struck a chord with every parent. What looked like innocent fun turned into a terrifying reminder of how exposed children are on the internet.
Experts say Nitara’s case is not an exception but a warning sign; predators, harmful content, and cyberbullying are lurking online, and children, because of their trusting nature, often don’t recognize danger until it’s too late.
What happened with Akshay Kumar’s daughter
At a Cyber Awareness Month 2025 event in Maharashtra, Akshay Kumar revealed that while his 13-year-old daughter Nitara was playing an online game, someone posing as a “nice person” asked her to send nude photos. Nitara responded by immediately switching off her device and informing her mother. Akshay used the revelation to stress that children may not always recognise danger online, and urged schools to incorporate cyber safety education alongside regular subjects.
Why children are vulnerable online
“Children are trusting by nature; they don’t always know when someone has bad intentions,” explains Dr Pavitra Shankar, Associate Consultant- Psychiatry, Aakash Healthcare. “That’s why a game or an app that looks safe can quickly turn harmful.”
She stresses that the best defence is not apps or parental controls but open, honest communication. “Kids need to feel they can come to you immediately if something feels wrong. Parents must teach them simple rules such as not talking to strangers, never sharing personal pictures, and walking away from unsafe spaces online.”
A shared responsibility: Parents and schools
Cyber threats are not just a family issue; schools need to step up, too. Dr Shankar points out that cybercrime and cyberbullying are now common across age groups. “Regular cyber safety awareness sessions in schools can teach kids how to spot risky behaviour before it escalates. Prevention must start early.”
Practical advice for parents
According to Dr (Miss) Sumit Grover, Psychologist and Life Coach, parents must take proactive steps to protect children while keeping the internet a positive learning tool:
1. Open communication
“Tell your child: It’s not your fault if someone tries to make you a victim. But you do have the power to stop living like one — we are there with you forever.” Dr Grover says calm, supportive conversations build trust and make children more likely to report unsafe situations.
2. Clear rules and boundaries
Set ground rules for screen time, appropriate apps, and safe browsing. “Boundaries protect children while they explore the modern world,” Dr Grover explains. Consequences — like reduced device time — should follow if rules are broken.
3. Use of parental controls
Leverage parental control tools to block harmful sites, limit time, and track activity. These aren’t replacements for parenting, but they provide an extra layer of safety.
4. Teach online privacy
Explain why details like names, addresses, or school info must never be shared. Encourage strong passwords and safe online habits.
5. Lead by example
Children copy what they see. Balance your own screen time, respect boundaries, and unplug for family time to show them what responsible digital behavior looks like.
6. Stay informed
Know which apps, platforms, or games your child uses. Awareness gives you the power to guide and support.
7. Seek help when needed
If your child faces serious cyberbullying or unsafe contact, don’t hesitate to involve professionals or authorities. “Parents must act, not ignore. Be your child’s role model,” says Dr Grover.
Nitara’s online scare is a reminder that internet safety is no longer optional; it’s essential. Filters and apps help, but what protects children most is communication, awareness, and the courage to act. With the right mix of trust and boundaries, parents can ensure the internet becomes a tool for growth, not a trap for harm.
Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is far more than the casual notion of “winter blues.” It
represents a recurrent subtype of major depressive disorder that follows a predictable seasonal
pattern, most often appearing in late autumn and winter and improving with the arrival of spring
or summer. Although many people dismiss these experiences as ordinary winter tiredness or low
motivation, SAD can significantly affect daily functioning, relationships, cognitive performance,
and overall emotional well-being. Recognizing symptoms early is essential to prevent worsening
depression and to maintain psychological balance throughout the year.
Key Features
SAD is not considered a distinct psychiatric condition but a specifier within major depressive
episodes. Typical symptoms include:
• Depressed mood and loss of interest or pleasure that return each year in the same season
• Fatigue, sluggishness, and psychomotor slowing
• Excessive sleep and increased appetite, especially for carbohydrate-rich foods
• Weight gain, irritability, and sensitivity to rejection
• A heavy or “leaden” feeling in the limbs
• Difficulty concentrating, low motivation, and social withdrawal
Epidemiological studies show that women are about four times more likely than men to
experience SAD. Additionally, up to 20% of people may develop milder seasonal mood changes
without meeting full diagnostic criteria.
Why It Happens?
Reduced daylight exposure disrupts the body’s internal clock, leading to delayed sleep and wake
cycles. Melatonin levels remain higher for longer, causing excessive sleepiness and low energy.
Meanwhile, serotonin activity decreases, contributing to low mood and loss of motivation.
Changes in other neurotransmitters, such as dopamine and norepinephrine, along with elevated
stress hormones like cortisol, can further intensify depressive symptoms.
Evidence-Based Interventions
1. Light Therapy (Phototherapy): The gold-standard treatment. Exposure to 5,000–10,000
lux of bright white light each morning for 30–90 minutes helps reset circadian rhythms,
lower melatonin, and boost serotonin production.
2. Cognitive-Behavioral Therapy for SAD (CBT-SAD): A targeted form of CBT that
addresses negative thinking, withdrawal, and poor coping habits. When combined with
light therapy, it provides lasting symptom relief and prevents relapse.
3. Antidepressant Medications: Often used in moderate or severe cases or when
symptoms return annually.
4. Lifestyle Approaches: Regular outdoor activity, morning sunlight, balanced nutrition
(vitamin D, omega-3s), mindfulness practices, and good sleep hygiene support recovery.
Restoring Light to the Mind
SAD is both real and highly treatable. With timely recognition, therapy, light exposure, and
healthy lifestyle changes, individuals can restore energy, mood, and emotional brightness even
through the darkest months of the year.
Winter Depression Is Real: Experts Explain How To Manage It Effectively
As the days grow shorter and sunlight becomes scarce, many people begin to notice subtle shifts in mood – feeling more tired, withdrawn, or unmotivated than usual. While it’s easy to brush this off as ‘winter blues,’ experts warn it could be something more serious: Seasonal Affective Disorder (SAD), a form of recurrent depression linked to changes in daylight and seasons.
Affecting millions worldwide, SAD disrupts more than just mood. It can interfere with sleep, appetite, focus, and emotional balance.
The Science Behind Seasonal Sadness
According to Dr. Samant Darshi, Interventional Psychiatrist at Yatharth Hospitals & Psymate, Noida, “SAD is not a separate disorder but a specifier under major depressive episodes. It recurs every year during the same season, most often late fall and winter, and improves with the arrival of spring or summer.”
Typical symptoms include low mood, excessive sleep, daytime fatigue, irritability, carbohydrate cravings, weight gain, and difficulty concentrating. “Women are four times more likely to be affected compared to men,” adds Dr. Darshi, noting that around 20% of people experience milder, subclinical forms of the condition every winter.
What Causes Seasonal Affective Disorder?
Dr. Sumit Grover, Clinical Psychologist & Life Coach, explains that reduced sunlight disrupts our internal body clock, affecting both mood and energy. “The sleep hormone – melatonin – stays elevated for too long during dark winter mornings, causing sluggishness, while serotonin – the brain’s mood stabilizer – drops. This combination triggers low motivation and emotional dullness,” she says.
How To Treat Seasonal Affective Disorder
Fortunately, SAD is highly treatable with timely intervention. The gold standard for therapy, says Dr. Darshi, is light therapy – controlled exposure to 5,000–10,000 lux of white light for 45–90 minutes each morning. “It helps reset the biological clock and improve mood,” he notes.
Cognitive Behavioral Therapy (CBT) has also proven effective in breaking negative thought patterns and preventing relapse. “When combined with light therapy, CBT offers long-term relief,” adds Dr. Grover.
In moderate or severe cases, antidepressant medications may be prescribed, but doctors stress light exposure, therapy, lifestyle, and nutritional support to stabilise patients.
Lifestyle Changes That Help
Along with therapy, small but consistent lifestyle shifts can make a big difference – getting morning sunlight, maintaining a regular sleep schedule, exercising daily, and eating a nutrient-rich diet with omega-3 fats and vitamin D. Staying socially connected, even when energy feels low, also helps ward off isolation.
Seasonal Affective Disorder is real, but it doesn’t have to define your winter. Recognising symptoms early and addressing them with a mix of light therapy and mindful living can restore balance and vitality. The key is not waiting for spring to feel better because with the right care, brightness can return long before the snow melts.