Aajkal ke life mein anxiety ek common word ban gaya hai. Iske bahut saare reasons hain — competition itna zyada ho gaya hai ke baccho ko nursery mein daalne ke liye bhi pehle interview liya jaata hai.
Jab bacha thoda sa bada hota hai, toh school mein maa-baap comparison shuru kar dete hain:
“Mere dost ke bache ke itne percentage aaye… tu dekhlio, is baar mushkil se pass hua hai… next time toh pakka fail hai tu. Chhod de padhai, koi kaam-dhanda kar le yaar. Tu mere paise barbad kar raha hai.”
Aise haadse bacha sirf school mein nahi, ghar par bhi sunta hai.
Kisi ne kaha, “Tere jaise ko school mein kyun daal rakha hai?”
Kisi ne bola, “Uske itne ache number aate hain, tu dekh apne aap ko. Muskil se pass hota hai.”
Rishtedaar poochte hain, “Kitne percentage aaye?”
Maa-baap taana maarte hain, aur wahi negative cheezein bache ke dimaag mein bhar jaati hain.
Use lagne lagta hai:
“Shayad padhai mere bas ki baat hi nahi hai… Shayad main fail hi ho jaaunga…”
School mein teachers bhi keh dete hain:
“Tu nahi kar paayega.”
Aur yeh sab sunkar student mentally down ho jaata hai.
Ghar ka pressure, career ka confusion
College life aati hai, par wahan bhi marks ke wajah se jahan student ka interest hota hai, wahan admission nahi milta.
Aajkal jo insaan padhai mein tez nahi hote, woh bhi life mein alag tareekon se successful ho sakte hain:
- Gym line mein career
- Yoga course karke yoga teacher banna
- Apna business ya startup banana
Lekin gharwalon ke dimaag mein ek hi cheez set hoti hai:
“Tu government job hi karega.”
Chahe bache ka interest na ho, usse zabardasti usi direction mein daala jaata hai.
Aur jab mann nahi lagta, toh result bhi nahi aate. Gharwale phir aur daantne lagte hain:
“Yeh toh bas paise barbad kar raha hai… isse hatao coaching se… isse kuch nahi hoga…”
College ya coaching centres mein bhi ladke-ladkiyon ke chakkar mein paise barbaad hone ki baatein hoti hain.
Yeh sab sunkar baccha andar hi andar sochta hai:
“Mujhse nahi ho paayega…”
Social media ka pressure aur overthinking ka loop
Aajkal ke zamaane mein social media ne aur bhi pressure create kar diya hai.
Har taraf fake lifestyle dikh raha hai:
- Badi gaadiya
- Bade ghar
- Daily crore ki income
Aur student sochta hai:
“Main toh bas ₹15–20k ki job kar raha hoon… kya main kabhi yeh sab kar paunga?”
“Main toh aise hi mar jaunga, zindagi bhar boss ki gaaliya sunta rahunga…”
Aur woh overthinking ke loop mein fas jaata hai.
Yeh overthinking dheere-dheere anxiety ban jaati hai — bina kisi ko bataaye, banda andar hi andar tutne lagta hai.
Woh na kisi se baat karna chahta hai, na kisi ke saath rehna.
Uska bas dil karta hai ke “Main akela rahun.”https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders
Anxiety Pehle Mentally, Phir Physically Tabaah Karti Hai
1. Mental Symptoms:
- Negative thoughts continuously aana
- Death ka dar
- Pagal hone ka darr
- Har waqt lagna ke sab mujhe hi dekh rahe hain
- Har baat ko prove karne ki aadat
- Raat ko neend na aana
- Future ke baare mein overthinking — “Mujhe kuch ho gaya toh maa-baap ko kaun dekhega? Abhi toh meri shaadi bhi nahi hui…”
2. Physical Symptoms:
- Rapid heartbeat
- Chakkar aana
- Continuous gas banana
- Chest tightness
- Haath-pair ka kaapna
- Saans lene mein takleef — jaise saans kheech kheech ke le rahe ho
- Thanda pasina aana
Anxiety Ke Hidden Symptoms Jo Ignore Mat Karo
Anxiety sirf panic attacks ya fast heartbeat tak simit nahi hai.
Kai baar yeh signals subtle hote hain — aur hum unhe normal stress samajh ke ignore kar dete hain.
Agar tum inme se koi bhi cheez roz mehsoos karte ho, toh ignore mat karo. Ho sakta hai tumhara dimaag help maang raha ho.
1. Subah uthte hi heaviness feel hona (bina kisi reason ke)
“Uthte hi ajeeb sa lagta hai… jaise dimaag already thak gaya ho.”
Raat bhar overthinking karne ke baad, subah body tired feel karti hai. Ye anxiety ka early sign hai.
2. Har chhoti baat pe overreaction
Reply late aaya? Dimaag 100 kahaniyaan bana leta hai.
Plan mein invite nahi mile? Sochne lagte ho: “Maine kya galti ki?”
Yeh overthinking bhi hidden anxiety ka part ho sakta hai.
3. Social jagahon pe discomfort – gala sukhna, paseena, awkwardness
Mall, gym, party, office — har jagah lagta hai sab dekh rahe hain.
Yeh shyness nahi, social anxiety ho sakti hai.
4. Har waqt alert rehna – jaise kuch bura hone wala ho
Koi reason nahi, lekin dimaag worst-case sochta rehta hai.
Yeh fight-or-flight mode body ko burnout ki taraf le jaata hai.
5. Sab kuch hone ke baad bhi andar se khali feel hona
Koi dukh nahi, phir bhi lagta hai life adhuri hai.
Yeh emotional numbness hoti hai — anxiety ke chalte emotions suppress ho jaate hain.
6. Head pressure ya tightness – stress nahi, mental overload hai
Lagta hai dimaag bhara hua hai.
Painkiller lene se relief nahi milta — kyunki yeh mental pressure ka result hota hai.
7. Neend se uth jaana raat mein – racing thoughts ke saath
Sote waqt thak jaate ho, lekin 2 baje aankh khul jaati hai — aur random thoughts start.
Yeh bhi anxiety ka hidden symptom hai.
8. Phone se chipak ke rehna – khud se bhaagne ka tarika
Scrolling, YouTube Shorts, Reels — sab distraction ban jaate hain.
Yeh escape mechanism asal emotions ko daba deta hai.
Agar tum inme se 2–3 cheezein bhi roz mehsoos karte ho, toh isse “normal tension” keh ke ignore mat karo.
Tumhara brain keh raha hai —
“Mujhe handle karo, mujhe samjho.”
Jab tum uski baat sunoge, tabhi asli healing shuru hogi.https://khuljamind.com/anxiety-16/
Kya Kare Agar Anxiety Ke Symptoms Feel Ho? — 5 Most Important Stepshttps://khuljamind.com/
1. CBT (Cognitive Behavioural Therapy)
CBT anxiety, panic disorder, depression jaise mental health issues ke treatment ka best scientific method hai. Kai research mein yeh proven ho chuka hai ki CBT utni hi effective hoti hai jitni medicine.
CBT mein hum kya karte hain?
- Jo negative thought patterns hamare mind mein deep-rooted hote hain (childhood trauma ya past se), unhe identify karte hain
- Unhe logically challenge karke, positive thought pattern mein convert karte hain
Kyunki anxiety ya panic disorder tab hota hai jab humne bachpan se apne mind ko negativity se feed kiya hota hai —
“Main kuch nahi kar sakta,”
“Main fail ho jaunga,”
“Main pagal ho jaunga…”
CBT ke through, jab hum in thoughts ko positive patterns se replace karte hain, tab:
- Office, college, gym ya ghar — jahan bhi discomfort feel hota hai, wahan dimaag relaxed rehta hai
- Dheere-dheere anxiety ke symptoms kam hote hain
- Panic disorder pe bhi full control possible ho jaata hai
2. Positive Affirmations — Subah & Raat
Aapne suna hi hoga:
“Jo sochte ho, wahi ban jaate ho. Jo bolte ho, wahi tumhare paas aata hai.”
Anxiety aur panic disorder mein problem yeh hoti hai ki hamare mind mein negative thoughts ka pattern itna strong hota hai ki positive sochna mushkil ho jaata hai.
Mujhe personally subah uthte hi aur raat ko sone se pehle Positive Affirmations sunna bohot help karta hai.
Aap YouTube pe search karo — “Hindi Positive Affirmations”, aur apne liye ek 5–10 minute ka audio select karo. Ya khud record karke suno:
- “Main strong hoon”
- “Main apne emotions ko handle kar sakta hoon”
- “Main anxiety se bahar nikal raha hoon”
Roz subah aur raat affirmations sunna aapke brain ke thought pattern ko reprogram karta hai.
Pehle jo thought negative hota tha, ab woh automatically positive ho jaata hai.
3. Meditation aur Breathing Exercise – Apne Dimaag Ko Control Mein Lao
Mental health ka real battle sirf ek hi jagah hota hai: apne dimaag ke andar.
Darr, overthinking, intrusive thoughts — sab wahi se start hote hain.
Meditation se hum apne focus aur awareness ko train karte hain. Jab tum dimaag ko ek point pe focus karna seekh jaate ho, toh:
- Thoughts ka flood rukta hai
- Anxiety slow ho jaati hai
- Tum mentally peaceful feel karte ho
Start kaise karein?
- Apni deewar pe ek black dot marker se bana lo
- Roz us dot ko 2 minute tak dekho bina aankh hataye
- Dheere-dheere duration 10–15 min tak le jao
- Uske baad aankh band karke same dot ko imagine karo — this is deep focus meditation
Breathing Exercise:
- Shant jagah baitho, naak se saans lo, naak se hi chhodo
- Shuru mein 5 repetitions karo
- Dheere-dheere 10 reps × 3 sets daily
Ye tumhare lungs, heart aur mind health ke liye life-changing ho sakta hai
Shuru mein thoda ajeeb lagega:
Kabhi heartbeat badhegi, kabhi chakkar lagega — par rukna nahi.
Practice se sab normal ho jaata hai.
4. Professional Help Lena – Doctor Ke Paas Jaana
Yeh sab karne ke baad bhi agar tumhe relief nahi mil raha, toh sabse important step hai — doctor ke paas jaana.
Log kya sochenge? Pagal samjhenge?
Chhodo.
Logon ka kaam hi sochna hai. Tumhara kaam hai apna khayal rakhna.
Anxiety aur panic disorder bilkul treatable hai.
6 mahine ka course ho sakta hai, kisi ka 9 months, kisi ka 1.5 saal. But agar:
- Tum regular medicine loge
- Daily routine aur lifestyle ko theek rakhoge
Toh 100% theek ho jaoge.
Medication se sharmana nahi hai — woh sirf tumhari recovery mein help karti hai.
5. Screen Time Kam Karo – Real Life Mein Wapas Aao
Aajkal subah uthte hi phone, raat ko sone se pehle phone.
Bathroom jaane se pehle phone check.
Kisi friend ke sath ho, tab bhi phone.
Real life se connection khatam ho chuka hai.
Social media pe har jagah negativity:
- Fake lifestyle
- Crore ki car, luxury vacations
- Doosron se comparison
Jiska result:
Tum sochne lagte ho: “Main toh sirf ₹15–20k kama raha hoon… unke paas sab kuch hai… main kabhi successful nahi ho paunga…”
Aur yeh soch anxiety ko fuel karti hai.
Start karo chhoti chhoti cheezon se:
- Sone se 1 ghanta pehle phone mat chalao
- Uthkar pehle 1 ghanta phone mat dekho
- Daily screen time ka limit set karo (e.g. 1.5 hr)
- Bas wahi content dekho jo growth mein madad kare
Conclusion:
Anxiety ko samajhna hamari responsibility hai.
Anxiety ka main reason:
- Negative thought pattern ka strong ho jaana
- Childhood trauma ya past bad experienceshttps://childmind.org/article/what-is-childhood-trauma/
Hamare parents/teachers jaane-anjaane mein humse aise bol dete hain:
“Tu is layak nahi hai”
“Tere se kuch nahi hoga”
Aur woh cheez humare subconscious mind mein deeply baith jaati hai.
Iske jagah agar woh bolte:
“Beta, tu jo kar raha hai, main janta hoon tu best karega. Main hamesha tere saath hoon.”
Toh hum confident bante, positive mindset ke saath life mein kuch bada karte.
Social Media Ke Illusions Ko Mat Maano
Social media par sab kuch perfect dikh raha hai:
- 100 friends
- Luxury cars
- Daily travel
But sach yeh hai — jo dikh raha hai, zaroori nahi woh real ho.
Shayad car rented ho, dosti fake ho.
Lekin jo tumhare paas hai — wo asli hai.
Apni choti choti khushiyon mein jeena seekho.
Comparison band karo.
Apni journey ke hero bano.
️ Agar yeh blog pasand aaya ho, toh Like, Share, Comment zaroor karein
📲 Follow karo Instagram pe: @khuljamind
📘 Meri eBook ab Amazon Kindle par available hai:
“The Untold Story of an Anxiety Survivor”
Jo anxiety ke khilaaf aapki journey mein madad karegi.
Aur end mein sirf ek baat bolunga — Thank you.
Tum yeh padh rahe ho, iska matlab tum apni healing ki taraf ek kadam badha chuke ho