Anxiety Attack: Kya Hai, Kyun Hota Hai Aur Kaise Bachein?

Anxiety Attack Kya Hota Hai?

Anxiety attack tab hota hai jab humein andar se itna zyada darr lagta hai ki lagta hai hum marne wale hain. Aur hamari body ussi tarah react karne lagti hai jaise heart attack ho raha ho.

Mann lo kisi insaan ko heart attack ka fear hai, toh uska dimaag baar-baar yeh sochta hai ke “mujhe bhi heart attack aa sakta hai.” Kyun? Kyunki uske past experience mein aise incidents ho chuke hote hain — uske family ya kisi known person ko heart attack aa chuka hota hai. Shayad kisi ki death bhi ho chuki hoti hai.

Aise mein uske dimaag mein ek strong belief ban jata hai — “Kahi mujhe bhi na ho jaye?” Aur jab kabhi uska heart beat thoda fast ho, ya woh bhaag jaye, ya ghbrahat ho, toh usse lagta hai ke bas abhi heart attack aane wala hai.

Yehi overthinking, negative thought pattern ko strong banata hai. Aur yeh thought cycle phir bar-bar repeat hoti hai.https://khuljamind.com/heart/

Anxiety Attack ke Symptoms:

Heartbeat bahut fast ho jana
Saans lene mein dikkat hona
Chest tightness
Haath-pair ka kaapna
Chakkar aana
Pet dard ya cramps
Acidity hona
Death ka intense darr

Itna darr lagta hai ki banda chillane lagta hai —
“Bas mujhe bacha lo! Mujhe hospital le chalo! Main marr jaaunga!”

Aur jab tak hospital pahuchte ho, tumhe lagta hai ki shayad aaj zindagi ka last din hai. Raste bhar tum apni purani galtiyon ke baare mein sochte ho:
“Main toh sabke saath acha tha, mere saath hi aisa kyu ho raha hai?”

Lekin hospital pahuchne par jab doctor check karte hain — ECG, BP, sab test — sab normal aate hain. Fir doctor kehte hain:

“Aapko heart attack nahi, anxiety attack aaya tha.”

Tab jaake thodi tasalli milti hai, par dimaag fir bhi shake ho jata hai.https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961

Anxiety Attack Kyun Hota Hai? (Scientific & Emotional Reason)

Anxiety attack hone ka sabse bada reason hota hai:

Negative thought pattern
Past traumatic experience

Maan lo kisi bande ke dimaag mein positive thinking strong hai, toh usse agar kabhi anxiety hui bhi, toh wo khud ko samjha leta hai:
“Meri report normal hai, main thik hoon.”

Lekin jinka dimaag negativity se bhara hota hai, unke liye normal report bhi doubt ban jati hai:
“Shayad machine galat thi… shayad kuch chhup gaya ho.”

Phir wo log baar-baar naye test karwate hain, baar-baar Google pe padhte hain, baar-baar symptoms compare karte hain.

Jaise:

Kisi relative ko heart attack hua, toh banda sochta hai “mere DNA mein bhi yeh hai”
Kisi ki liver failure se death hui, toh banda acidity hone pe sochta hai “shayad liver issue ho gaya”

Aur jab test normal aate hain, toh thoda better feel hota hai. Lekin agla symptom aaya nahi ki phir se wahi thought loop chalu ho jata hai. Hospital bhaagna, darr lagna, overthinking — yeh pattern fir se repeat hota hai.

Anxiety attack real hota hai, lekin dangerous nahi hota. Yeh sirf dimaag ke pattern ka khel hai.
Jo past mein hua, uska fear humare present ko capture kar leta hai. Aur jab tak hum apne mind ko train nahi karenge — yeh loop chalta rahega.

Anxiety Attack Se Kaise Bachein? (5 Real Tips Jo Maine Bhi Use Kiye)

1. Caffeine Bilkul Chhod Do

Jis bhi cheez mein caffeine ho — jaise coffee, energy drinks, pre-workout supplements — usse turant band karo.
Caffeine se focus toh badhta hai, lekin anxiety wale logon ke liye yeh trigger ban jata hai.

Caffeine lene ke baad:

Pasina aata hai
Heartbeat fast ho jaati hai
Dimaag ghbhrane lagta hai

Aur uss moment mein lagta hai — “kuch toh galat ho raha hai, shayad heart attack aane wala hai.”
Yahi panic attack ban jaata hai. Isliye agar aap anxiety ya panic attacks face karte ho, toh caffeine ka use bilkul band kar do.

2. Meditation Aur Breathing Exercise Roz Karo

Meditation Start Karna:

Agar aap beginner ho, toh main suggest karunga:

Apni wall ke saamne ek chhota sa black marker ka dot bana lo
Roj sirf 5 minute sirf us dot ko dekho
Koi soch mat lao. Bas usi par focus karo

Main bhi starting mein yahi karta tha. Dheere-dheere 5 min se 10 min, fir 20 min tak focus badh gaya.
Akh band karke imaginary black dot par focus karne ki practice bhi karo. Pehle mann 100 jagah bhatakta hai, lekin practice se control aata hai.

Meditation se:

Focus badhta hai
Mind calm hota hai
Anxiety level down hota hai

Breathing Exercise:

Breathing se anxiety aur stress dono reduce hote hain.

Naak se saans lo
Pet mein 3–4 second tak saans roko
Fir dheere-dheere chhodo
3 set karo, har set mein 10 baar

Starting mein thoda vibration, heartbeat tez, ya ghabrahat lag sakti hai. Normal hai.
Regular karoge toh saans par full control aayega.

Main ab 1 minute tak saans rok sakta hoon. Yeh practice mujhe anxiety se bahar nikaalne mein help karti hai. https://www.healthline.com/health/breathing-exercise-for-anxiety

3. Daily Morning Walk Ya Koi Physical Activity Zaroor Karo

Kam se kam 30–45 minute daily walk ya physical activity zaroor karo.
Slow walk karo, fresh air lo — oxygen level aur heart health dono improve hota hai.

Kya kar sakte ho?

Walk in park
Gym
Cricket, Football ya Badminton

Physical activity se serotonin release hota hai, jo humein naturally happy rakhta hai.
Isliye subah uthte hi sabse pehle body ko active karo. Yeh anxiety ke against ek strong shield banata hai.

4. Achi Neend Lo Aur Screen Time Kam Karo

Neend Ka Magic:

Kam se kam 8 ghante ki neend zaroori hai.
Agar neend puri nahi hoti, toh:

Body low feel karti hai
Dimaag overthink karta hai
Agla din sluggish aur negative hota hai

Jab achi neend hoti hai, subah uthte hi lagta hai:

“Wah! Maza aa gaya so kar.”
Wo energy poore din saath rehti hai.

Screen Time Control:

Do golden rule:

Raat ko sone se 1 ghanta pehle phone band
Subah uthkar 1 ghanta tak phone door rakho

Raat ko agar koi anxiety trigger content dekh liya, toh poori raat soch mein nikal jaati hai.

Subah phone use karne se pehle:

Brush karo
Nahao
Breakfast lo
Ready ho jao
Fir kaam ya padhai shuru karo

Social media jitna kam use karoge, utni mental peace badhegi. Try karo — aur farq feel hoga.

5. Kisi Specialist Se Checkup Karao (Sharam Nahi, Solution Socho)

Kabhi-kabhi anxiety itni badh jaati hai ki:

Roz anxiety attacks aate hain
Panic attack, haath-pair kaapna, chest mein pain
Aankhon ke saamne andhera, muscle pain

Yeh sab physical symptoms of anxiety hain — aur inhe ignore nahi karna chahiye.
Jaise BP ya diabetes ke liye doctor ke paas jaate hain, waise hi mental health ke liye bhi specialist important hai.https://www.who.int/news-room/fact-sheets/detail/mental-disorders

Doctors:

Proper diagnosis karte hain
6, 9 ya 12 mahine ka treatment plan dete hain
Medicine dheere-dheere band karte hain
Lifestyle changes batate hain

Anxiety koi sharam wali cheez nahi hai — yeh treatable hai.
Main bhi doctor ke paas gaya tha. Medication + exercise + routine ne mujhe theek kiya.

Conclusion:

Anxiety se bachne ke liye sirf motivation nahi — action lena padta hai.

Caffeine avoid karo
Meditation aur saans control seekho
Body ko active rakho
Neend aur screen time balance karo
Aur zarurat pade toh specialist se madad lo

Yeh sab maine khud kiya hai — aur main anxiety ke panic zone se aaj bahar hoon.
Tum bhi nikal sakte ho. https://khuljamind.com/anxiety-8/