Mujhe Social Anxiety Tab Shuru Hui Jab Ghar Se Bahar Nikalne Mein Bhi Dar Lagta Tha.
Har waqt lagta tha log mere baare mein hi baat kar rahe hain – main kaise chal raha hoon, mere expressions kaise hain, sab mujhe hi judge kar rahe hain. Har hansi, har awaaz aise lagti thi jaise koi mera mazaak uda raha ho.
Kabhi kabhi lagta, “Main bas ghar mein hi rahun. Bahar hi na jaun.”
Agar koi awaaz bhi aati bahar se, toh lagta meri hi baat ho rahi hai. Agar koi has raha hai, toh pakka mere upar hi. Main unhe dekhne lagta — “kya yeh log mera mazaak uda rahe hain?”https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561
Dimag Mein Aata Tha: “Agar Isne Mera Naam Liya, Toh Main…!”
Dimag mein aggression, overthinking — sab ek saath chalta tha. Sochta tha ki agar woh log mujhe dekh rahe hain, toh main bhi ghur ke unhe dara doon. Par jab samne jaata, sab chup hote. Fir guilt aata, confusion aata, khud se nafrat hoti — “main hi aisa kyun sochta hoon?”
Khud Se Ladta Tha, Logon Se Nahi.
Itna bechain ho jaata tha ki ghar se nikalna bhi torture lagta tha.
Raat ko agar walk par jaata wife ke saath, toh har samne se aane wala banda suspect lagta. “Yeh kyun dekh raha hai? Yeh mere baare mein soch raha hai kya?”
Agar koi zyada paas se nikalta, toh lagta, “Yeh toh jaan bujh kar aaye hain.”
Kabhi kabhi sochta tha — “Agar yeh kuch bolta toh main thappad hi maar deta!”
Par Real Mein Koi Kuch Bolta Nahi Tha.
Sab mere khud ke dimaag ke andar chal raha tha.
Jab walk se ghar wapas aata, toh thoda sukoon milta — safe feel karta. Par fir wohi soch, wohi log, wohi chehre, dimaag mein repeat hote rehte.
Bachpan Ke Bacche Bhi Dushman Lagte The.
10-12 saal ke pados ke bachche agar hans rahe hote, toh lagta mere upar hans rahe hain.
Main unn sabse bachke chalne lagta. Jo chhota sa ladka tha — usse bhi gussa aata. Sochta tha: “Aaj nahi bola, par kal isse dekh lunga.”
Poora Din Sirf Ek Hi Soch: Log Kya Soch Rahe Hain Mere Baare Mein?
Mummy teacher hain, unhe lene jaata school se, toh raste mein har bike, har shopkeeper, har nigaah — sab suspicious lagti.
Kya dekh rahe hain yeh log? Kya main ajeeb lag raha hoon? Kya mere baare mein koi baat chal rahi hai?
Akele Mein Negative Thought Bombardment.
Kabhi kabhi toh itna zyada stress hota ki sir dard karta. Lagta, “Main apne aap se hi lad raha hoon.”
Duniya ke log duniya se ladte hain, par main apne dimaag se.
Sabzi Wala, Fruit Wala, Road Pe Har Banda — Har Nazar Ek Threat.
Koi mujhe do baar dekh le, toh main ghurna shuru kar deta.
Jab mummy aati thi, tabhi lagta – “Bas, ab ghar chalte hain. Safe zone.”
Lekin har baar aisa sukoon nahi milta tha.
Kabhi Kabhi Toh Lagta Tha — Bas Khatam Kar Du Sab Kuch.
Itne negative thoughts aa jaate the ki lagta, “Marr hi jaun. Kya rakha hai jeene mein?”
Par agle hi pal sochta: “Nahi, yeh anxiety ka waqt hai. Jab yeh sab theek ho jaayega, tab lagayega ke yeh sab toh ek phase tha.”
Aaj Lagta Hai — Yeh Sirf Thought Pattern Tha.
Jab positive soch aani shuru hoti hai, toh realize hota hai:
“Log mere baare mein nahi soch rahe. Main hi zyada sochta hoon.”
Par yeh kehna aasan hai, karna mushkil.
Lekin main lad raha hoon, apne khud ke dimaag ke sath.
Ek Choti Ghalat-fehmi Kaise Badi Ladai Ban Sakti Hai? — Mera Experience
Ek baar jab main mummy ko school se lekar aa raha tha, tab meri ek choti si ladai ho gayi. Main mummy ko school se lekar aa raha tha, ghar ke aage hi 4-5 ladke khade the. Waise toh vo log mujhe jaante the, par jab main apni bike lekar unke saamne se nikal raha tha, tab ek ladke ne mujhe gaali de di. Mujhe laga usne mujhe gaali di, mera dimaag bahut kharab ho gaya.
Main mummy ko ghar chhod kar apne 5-7 dost ikatha karke us ladke ke paas chala gaya aur use pakad liya. Maine poocha, “Haan, kya bol rahe ho? Tune mujhe gaali di jab main yahan se nikal raha tha?”
Ladka bola, “Bhai, maine toh dekha bhi nahi tumhe, kaise gaali doon? Hamari koi ladai nahi hai, hum ek doosre ko jaante hain.”
Yeh sunkar mujhe laga shayad mujhe hi galatfehmi ho gayi hai. Maine kaha, “Chal chod yaar, chalta hoon.” Phir main ghar chala gaya aur apne doston ko bataya ki shayad mujhe hi galatfehmi ho gayi thi.
Lekin jab main nikal raha tha, tab bhi mujhe laga ki usne gaali di thi, aur mummy ke saath hone ke bawajood mujhe bura laga. Main soch raha tha agar main sidhe jakar haath utha deta toh baat badh sakti thi. Isliye hamesha yeh advice di jaati hai ki agar aapko koi baat ajeeb lage ya aapko lage ki aapko nuksaan ho sakta hai, toh pehle confirm kar lo, bina soche samjhe koi kadam mat uthao. Ek choti galatfehmi ki wajah se ladai aur badi takleef ho sakti hai.
Gym Jaane Mein Darr Lagna — Meri Kahani
Gym mera life ka bahut important part hai. Family ke baad sabse zyada pasand karne wali cheez hai gym. Jab bhi mujhe gussa aata tha, main gym chala jata tha. Mere liye gym ek medicine jaise tha. Lekin jab main 1-2 din gym nahi ja pata tha kisi wajah se, toh mujhe lagta tha kuch missing hai, body mein weakness hai, confidence low rehta tha.
Main gym se bahut pyaar karta tha. Agar aisa koi topic hota jiske upar main din bhar baat kar sakta, toh vo gym hota. Main bina rukhe 24 ghante gym ki baat kar sakta tha, aur andar se khushi milti thi.
Lekin gym jaane par mujhe darr lagne laga. Jab main gym jaata, tab 4-5 ladke aate jo workout kam karte aur zyada haste the. Mujhe lagta tha ki yeh log mere baare mein hasti hain, mera mazak banate hain. Jab main gym ki entry karta, toh mujhe lagta tha ki sab mere upar hans rahe hain. Kabhi kabhi toh woh ladke mere saath bhi hasne lagte. Mujhe lagta tha ki main unka mazak ban raha hoon.
Is wajah se mera workout karne ka man nahi karta tha, gym chhod dene ka man karta tha. Ek mahina tak gym nahi gaya, kyunki mujhe laga sab mera mazak bana rahe hain.
Lekin jab meri physical weakness badhne lagi toh maine socha ki gym shuru karna zaroori hai. Membership bhi ek saal ke liye le rakhi thi.
Phir maine decide kiya ki main gym morning ki jagah dopahar 12-1 baje jaunga, kyunki us time gym mein kam log hote hain. Agar koi aata bhi hai toh main door rehta hoon, headphones laga leta hoon, aur workout pe focus karta hoon.
Phir dheere-dheere, ek din ek trainer ne mujhe respect se baat ki, aur mujhe samajh aaya ki shayad main zyada soch raha tha. Usne bola, “Paaji, yeh dumbbell is tarah uthana,” jisse mujhe laga ki gym waale mera mazak nahi bana rahe.
Isliye, galatfehmi ki wajah se gym chhodna nahi chahiye. Kabhi kabhi hum apni overthinking ki wajah se apne liye problems create kar lete hain.https://www.verywellmind.com/cope-with-social-anxiety-at-the-gym-4125214
Job Par Jaane Ka Darr — Meri Reality
Main ek engineer tha, public dealing karta tha, client se bhi milta tha. Mera kaam govt house ke maintenance aur renovation se juda tha. Jab transfer hua, toh wahan kaam kam tha, aur mujhe anxiety hone lagi.
Main kisse se baat nahi karta tha, bas haan-naam mein jawab deta tha. Mujhe lagta tha sab mera mazak bana rahe hain, mujhe dekh kar hanste hain. Mere dimaag mein yeh soch chalti rehti thi.
Shuru mein toh main labour ko bhej deta tha kam par, par dheere dheere jab labour bhi mere saamne bolta, toh mera dimaag ruk jata tha, main sochta ki kaise baat karun.
Mujhe lagta tha ki main duniya se kat gaya hoon, aur main office par jaane se bhi katraane laga.
Mere seniors mujhe jaante the, par jab baat hoti toh main unse bhi baat karne se katraata tha. Call aane par bhi mujhe darr lagta tha ki koi kuch ulta na bole.
Is wajah se mera dimag bahut slow ho gaya tha, main 3-4 second baad samajh pata tha ki kya bola gaya hai.
Doston Se Dooriyan Aur Social Anxiety
Pehle main apne doston ke saath hamesha rehta tha. Agar dudh lene jana ho toh bhi saath jana padta tha, akela nahi jata tha.
Doston ke calls aane par bhi mujhe darr lagta tha, ki kahin main unse baat karte waqt ajeeb na lagoon.
Mujhe lagta tha ki koi meri burai karega, mera mazak banayega, isliye main unse baat karne se katraane laga.
Dheere dheere main akele rehne laga, aur social anxiety ne mujhe aur zyada isolate kar diya.
Social Anxiety Se Kaise Ubaara? Mera Safar
Main socha ki aise toh main pagal ho jaunga, kuch toh karna padega. Sabse pehle maine ek doctor se consult kiya.
Doctor ne meri baat dhyaan se suni. Maine bataya ki jab main ghar se nikalta hoon toh lagta hai sab mujhe dekh rahe hain, meri mazak bana rahe hain.
Doctor ne mujhe medicine di aur bola ki 10 din baad aao.
Maine medicine lena shuru kiya. Pehle mujhe thoda acha feel hone laga. 10 din baad jab doctor ke paas gaya toh unhone dose badhaya.
Maine socha ki medicine permanent ilaaj nahi hai, jab tak chal rahi hai tab tak thik hoon, par chhod dunga toh wapas ho jayega.
Isliye maine kuch aur bhi cheezein shuru ki — yoga, meditation, breathing exercises, night dumb (journaling), aur CBT form fill karna.
Night dumb mein main apne saare positive aur negative thoughts likhta tha, jo mere mann ko halka karte the.
CBT (Cognitive Behavioral Therapy) form mein main apne negative thought patterns ko pehchanta aur unhe positive thoughts se replace karta.
Studies mein bhi paaya gaya hai ki CBT medicine ke barabar effective hota hai.
Saath hi main roz subah 30-40 minute walk karta, aur gym bhi karta tha, jisse mera physical health bhi strong hota.
Mental health aur physical health dono ka balance zaroori hai.
Is tarah main apni social anxiety se ladte ladte dheere dheere thik hua.https://khuljamind.com/anxiety-12/
Conclusion
Social anxiety hamare mann mein darr baithaa deti hai. Hum doston ya logon se milne-julne mein problem mehsoos karte hain, apne aap ko comfortable feel nahi karte, aur hamesha insecure rehte hain. Lagta hai ki sab hum par nazar rakhe hain, hamari mazak uda rahe hain, hamari baat kar rahe hain, ya hume judge kar rahe hain. Chahe office ho, public place ho, party ho, ya gym — har jagah yeh darr sath hota hai. Aise mein hum duniya se door ho jana chahte hain, kyunki lagta hai ki sab hamare mazak bana rahe hain.
Lekin jab aisa lage, toh do tarike apna sakte ho:
Pehla, directly unse pucho, “Haanji, kya aap mere baare mein baat kar rahe ho?”
Dusra, ignore karo. Samjho yeh sirf tumhare negative thought patterns hain jo tumhe aise mehsoos karwa rahe hain.
Agar yeh sach mein ho raha hai, matlab koi baar baar kuch bol raha hai, toh iska tumhe jyada asar nahi lena chahiye. Logon ki baatein hoti rehti hain, unhe ignore karo. Aur agar gym ya kisi aur jagah par koi baat karta hai, toh directly saamna karke bata do, aur apna workout karte raho. Isse tumhari galatfahmi door hogi.
Aur agar phir bhi darr aur anxiety kam nahi hoti, toh zaroor doctor se consult karo. Mental health experts ke paas iss field ka proper gyaan hota hai, aur wo tumhari madad kar sakte hain. Medicine lena kamzori nahi, balki tumhari taakat hai, jo tumhe iss social anxiety se ladne mein madad karti hai.
Sabse zaroori baat, apne aap se yeh vada karo ki tum is social anxiety ko harana chahte ho. Yeh mushkil zaroor hai, par mumkin bhi hai.
Agar yeh blog aapko achha laga ho, toh please like, share, aur comment zaroor karein. Aur mujhe follow karein @khuljamind par, jahan hum mental health ke baare mein baat karte rahenge.https://khuljamind.com/anxiety-12/