Anxiety Kya Hoti Hai?
Jab bhi hum “anxiety” ka naam sunte hain, sabse pehla sawaal aata hai — “Anxiety hoti kya hai?”
Shayad yeh pehli baar humne kisi doctor ke muh se suna ho:
“Aapko anxiety hai… thoda anxiety kam karo, medicine lo, daily routine change karo, exercise karo.”
Ya kabhi kisi family member ne casually bol diya ho:
“Tujhe anxiety feel ho rahi hai, thodi der aaram kar le, fir tujhe accha lagega.”
Tab dimaag mein confusion hota hai — “Yeh anxiety kya hoti hai?”
Toh chalo simple language mein samajhne ki koshish karte hain.https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
Mind Ka Negative Thought Pattern
Anxiety tab hoti hai jab humare dimaag mein kisi ek cheez ko lekar continuously negative thoughts chalne lagte hain.
Woh thought pattern itna strong ho jaata hai ki jab real life mein woh situation saamne aati hai —
toh bechaini, ghabrahat, aur kabhi-kabhi panic attack tak ho jaata hai.
Kabhi samajh nahi aata ki yeh kya ho raha hai —
aesa lagta hai jisse hum itne time se darte aaye the, ab wo reality ban gaya hai.
Jaise:
- Heart attack ka dar
- Paralysis ka dar
- Brain hemorrhage ka dar
️ Heart Attack Anxiety – Real Example
Maan lo tumhe heart attack anxiety hai.
Bachpan mein kisi ki death ya news suni ho, ya kisi ne kaha ho:
“Heart attack se unka dehant ho gaya…”
Woh cheez dimaag mein baith jaati hai.
Aur jab bhi tum heart attack ke baare mein kuch sunte ho, tumhe ghabrahat, bechaini aur panic jaise symptoms hone lagte hain.
Tab lagta hai:
“Mujhe heart attack aa gaya… mujhe bacha lo, main mar jaunga!”
Tum itne ghabra jaate ho ki pura panic mode on ho jaata hai.
Hospital jaate ho, ECG, BP, heart ke saare test karate ho — sab normal aate hain.
Fir bhi tum baar-baar test karate ho, baar-baar doubt hota hai:
“Mujhe lag raha hai kuch toh galat hai… kahin kuch chhup to nahi gaya?”
Lekin jab test baar-baar normal aate hain, thak jaate ho:
“Yaar kuch toh nikle, koi medicine mil jaaye.”
But asliyat yeh hai ki tumhara heart bilkul theek hota hai.
Bas dimaag ke negative thought pattern ne tumhare brain ko convince kar diya hai ki tumhe heart se related koi serious bimari hai.
Aur iss negative soch se tum har roz ladte ho.
Shuruaat mein sirf dimaag pareshaan hota hai, lekin dheere-dheere body bhi physical level par thakne lagti hai.https://khuljamind.com/ecg/
Anxiety Ke Symptoms – 2 Part Mein
Physical Symptoms:
- Rapid heartbeat
- Chakkar aana
- Continuous gas banna
- Chest mein tightness
- Haath-pair kaapna
- Saans lene mein dikkat (lagta hai saans kheench-ke le rahe ho)
- Thanda pasina aana
Mental Symptoms:
- Continuous negative thoughts
- Death ka dar
- Pagal ho jaane ka dar
- Lagta hai sab mujhe hi dekh rahe hain
- Har baat ko sabit karna
- Raat ko neend na aana
- Future ka tension –
“Agar mujhe kuch ho gaya toh mere maa-baap ko kaun dekhega?”
“Meri toh abhi shaadi bhi nahi hui, main abhi marr gaya toh?”
Anxiety Ke 8 Real Causes – https://www.healthline.com/health/anxiety-causes
1. Bachpan Ka Koi Dard Ya Chhupa Trauma
Shayad bachpan mein aapko emotionally samjha nahi gaya, ya kisi ne daanta ho, ya koi aisi scary cheez dekhi ho jo kabhi kisi ko nahi batayi.
Dimaag sab store karke rakhta hai.
Wahi chhupa dard anxiety ka beej ban jaata hai.
2. Hamesha Perfect Ban’ne Ka Pressure
School, college, family, job — har jagah pressure rehta hai:
“Accha karna hai, fail nahi hona hai.”
Galti hoti hai toh guilt aur shame andar chhup jaata hai.
Dheere dheere woh hi anxiety ban jaata hai.
Ek awaaz dimaag mein chalti hai:
“Tu kaafi nahi hai.”
Yeh awaaz anxiety ko fuel deti hai.
3. Overthinking Ki Aadat
Mind har cheez ka worst-case scenario banata hai.
- Kisi ne reply nahi kiya? → Lagta hai gussa hai.
- Body mein kuch feel hua? → Lagta hai heart attack aa raha hai.
Overthinking ek broken record ban jaata hai — jo raat bhar dimaag mein bajta rehta hai.
4. Lifestyle Jo Bahar Se Cool, Andar Se Tohdta Hai
- Poor sleep
- Coffee pe coffee
- Social media scroll
- Dopamine hits nonstop
- Exercise zero
- Junk food daily
Yeh sab short-term comfort dete hain — but long-term mein brain tired aur anxious feel karta hai.
5. Brain Chemicals Ka Imbalance
Kahi baar serotonin ya dopamine jaise chemicals ka balance bigad jaata hai.
Aap khush hone ki koshish karte ho — lekin andar se feel nahi hota.
Yeh aapki galti nahi hai.
Jaise sugar ka patient insulin leta hai — waise hi anxiety ka bhi proper treatment hota hai.
6. Apno Ka Loss Ya Toota Relationship
Koi chala gaya, ya kisi se doori ho gayi — aur hum andar ka pain chhupane ki acting karte hain.
Wahi pain anxiety ke form mein bahar aata hai —
ghabrahat, bechaini, ya “sab kuch khatam ho raha hai” wali feeling ke saath.
7. Apne Thoughts Se Dar Lagna
Mind mein aise thoughts aate hain jo ajeeb ya dark hote hain:
“Kahin main pagal toh nahi ho jaunga?”
“Mere mind mein itne ajeeb khayal kyun aa rahe hain?”
Par sach yeh hai — har kisi ke mind mein intrusive thoughts aate hain.
Farq bas itna hai ki anxiety wale un thoughts se darr jaate hain.
8. Zindagi Ka Control Chala Jaana
Job chali gayi, breakup ho gaya, body health down ho gayi — life suddenly out of control lagti hai.
Dimaag panic mode mein chala jaata hai aur kehta hai:
“Mujhe sab kuch wapas control mein chahiye!”
Wahi control wapas pane ki fight anxiety ban jaati hai.
“Anxiety Ka Turant Ilaj: 5 Simple Upay Jo Har Baar Kaam Karte Hain”
1. CBT (Cognitive Behavioural Therapy)
CBT ek scientifically proven technique hai jo anxiety aur panic disorder jaise mental health issues ke liye bahut hi effective hai. Kai research kehte hain ki CBT ka effect medicines ke barabar hota hai.
CBT mein hum apne negative thought pattern ko pehchaan kar usse challenge karte hain. Fir uss negative thought ko ek positive aur realistic thought mein badalte hain. Childhood se le kar adulthood tak, humare dimaag mein jo bhi negative beliefs ban gaye hote hain, wahi anxiety ya panic attacks ka base ban jaate hain.
CBT ka practice ghar, college ya office — kahin bhi kiya ja sakta hai. Jaise hi negative thought aaye, usse pakdo, observe karo aur positive angle se sochna start karo. Dheere-dheere negative patterns kam hone lagte hain aur dimaag relax feel karta hai.
2. Positive Affirmation
“Jo tum sochte ho, wahi tum ban jaate ho” — yeh line sirf motivational quote nahi, anxiety ke treatment mein bhi powerful tool hai.
Humare mind mein negative thoughts itne strong ho jaate hain ki hum unpe believe karne lagte hain. Positive affirmations inhi negative thoughts ko break karne ka kaam karti hain.
Main khud roz subah uthte hi positive affirmations sunta hoon. Aaj kal YouTube par bohot saari free affirmations available hain — “Main safe hoon”, “Mujhe kuch nahi hoga”, “Mujh mein himmat hai” — yeh sab suno aur mehsoos karo. Raat ko sone se pehle bhi ye affirmations suno. Yeh dimaag ko reset karte hain aur anxiety se ladne ki taqat dete hain.
3. Meditation Aur Breathing Exercise
Anxiety ki asli ladaai kisi aur se nahi — apne dimaag se hoti hai. Har dusre second koi na koi negative thought dimaag mein ghus jaata hai.
Meditation aur breathing exercise se humara focus level improve hota hai, aur hum ek time par ek cheez par concentrate karna seekhte hain. Yeh andar ki shanti laata hai.
Shuru mein mushkil lagega, par gradually easy ho jaata hai. Main recommend karta hoon — apne bed ke samne wall pe ek black dot bana lo aur usse sirf 2 minute tak dekhte raho. Phir us time ko 5–10 minute tak badhao. Jab tumhara focus us dot pe jamne lage, tab aankh band karke meditation start karo.
Breathing exercise ke liye, ek shaant jagah par baitho. Naak se saans lo, naak se chhodo. Shuruaat mein 5 reps karo, fir dheere-dheere 10 reps, aur phir 3 sets tak le jao. Yeh tumhare lungs, heart aur dimaag — teeno ke liye useful hai.
4. Doctor Se Checkup Zaroor Karao
CBT, meditation, breathing, affirmation sab ek taraf, lekin doctor ki consult lena sabse pehla aur zaroori step hai. Bahut log sochte hain — “log kya sochenge?”, “main pagal ho gaya hoon kya?” — lekin yeh sab myth hai.
Anxiety treatable hai. Medication ka ek course hota hai — kisi ko 6 mahine lagte hain, kisi ko 1 saal ya 2 saal. Regular medicine, sahi routine aur lifestyle ke saath, poori tarah se theek ho jaate hain log.
Toh sharam mat karo. Doctor ke paas jao, diagnosis karvao, aur treatment start karo. Shayad usi din se healing shuru ho jaaye.https://khuljamind.com/medicine/
5. Screen Time Kam Karo
Sabse bada digital poison — excessive screen time. Raat ko sone se pehle, subah uthkar sabse pehle — phone! Kya dekh rahe ho? Doosron ki fake lifestyle, sad news, ya phir bas scrolling addiction.
Social media ek illusion hai, jahan log apni life ka sirf filtered version dikhate hain. Hum compare karte hain — “Woh Dubai ghoom raha, main yahan office jaa raha.”
Aur phir lagta hai hum loser hain.
Screen time kam karo. Raat ko sone se ek ghanta pehle phone bandh karo. Subah uthkar ek ghanta tak phone avoid karo.
Jo bhi dekho, wo sirf growth aur positivity ke liye ho.
Conclusion: Healing Ka Raasta Hai
Anxiety ek aisi condition hai jo sirf negative thought pattern ke wajah se ban jaati hai. Jaise hi tumhara mind positive sochna start karega, anxiety ka jadoo tut jaayega.
Yeh blog ek honest koshish thi tumhe yeh batane ki —
“Anxiety koi permanent bimari nahi hai.
Tumhara dimaag hi tumhara doctor bhi ban sakta hai.”
CBT, therapy, meditation, routine aur professional treatment se anxiety poori tarah se theek ho sakti hai. Medicine lena koi sharam ki baat nahi hai — jaise BP aur diabetes ki dawai hoti hai, waise hi anxiety ki bhi.
Thank You from Karan Khatri
Agar tumhe yeh blog helpful laga ho, toh like, comment aur share zaroor karo.
Aur agar tum aur deeply meri personal story padhna chahte ho, toh meri eBook padho —
“The Untold Story of an Anxiety Survivor” by Karan Khatri – Amazon Kindle par available hai.
Aur Insta pe follow karo @khuljamind – jahan main roz aisi hi help aur healing ki baatein karta hoon.
Tum akela nahi ho. Main bhi wahi tha jahan tum ho.
Healing is possible.
Tum bhi theek ho jaaoge.