Kabhi aapne notice kiya hai ki shaam ke waqt anxiety kuch zyada hi badh jaati hai? Koi kehta hai subah zyada hoti hai, koi raat ko. Lekin jis insaan ko anxiety hoti hai, uske liye toh poora din hi darr aur overthinking mein nikalta hai. Fir bhi, kuch specific time hote hain jab anxiety peak par hoti hai. Aksar shaam ke waqt anxiety isliye badh jaati hai kyunki din dhal raha hota hai, andhera chhane lagta hai, aur hum akele ho jaate hain apne khayalon ke saath.
1. Shaam Ka Samay Aur Overthinking Ka Attack
Shaam ka waqt waise bhi emotionally triggering hota hai. Suraj dhal raha hota hai, doston se milne milane ka waqt khatam hota hai, aur raat ka sannata kareeb aa raha hota hai. Us waqt lagta hai ki:
“Chalo kisi tarah din nikal gaya, lekin ab fir raat aayegi jahan mujhe fir akela lagne lagega.”
Shaam ke waqt dimaag zyada active ho jaata hai. Kayi log raat ke darr se ladte hain, jaise:
- “Main left side soya toh kahin heart ko oxygen na mile.”
- “Silent heart attack na ho jaaye.”
- “Agar mujhe kuch ho gaya toh subah ghar walon ko kaise pata chalega?”
Yeh sab thoughts itne intense ho jaate hain ki aadhi neend toh inhi soch se ud jaati hai. Kabhi kabhi koi bura sapna bhi aata hai jisme lagta hai building se gir gaye ho ya kisi accident mein mar gaye ho. Fir aankh khul jaati hai, heartbeat fast ho jaati hai, aur lagta hai ab toh heart attack aane hi wala hai.https://www.healthline.com/health/evening-anxiety
2. Gharwalon Ka Samajhna Mushkil
Aap parents ko batate ho ki ghbhrat ho rahi hai. Kabhi wo le jaate hain hospital, lekin reports normal aati hai: ECG, BP, sab normal. Tab ghar wale bolte hain:
“Kuch nahi hua, so ja. Waise hi darr gaya hai.”
Unke liye anxiety koi problem nahi lagti, kyunki unhone shayad kabhi mehsoos nahi kiya. Wo bolte hain:
- “Humare time pe toh anxiety naam ka kuch nahi tha.”
- “Pagal ho gaya hai kya?”
- “Bas sochna bandh kar, kaam mein busy ho ja, sab theek ho jaayega.”
Par unhe kya pata, hum kis darr se lad rahe hain. Hum toh soch soch kar thak jaate hain, lekin neend nahi aati. Ek baar jab shaam ki anxiety trigger ho jaati hai, toh uske baad raat bhar usi soch se ladte rehte hain.
3. Dost Aur Shaam Ka Sahaara
Kayi log anxiety ke time kisi se baat nahi karna chahte. Lekin kuch log jaante hain ki doston se baat karne se mann halka hota hai. Hasi-mazaak se dimaag thoda busy ho jaata hai. Par shaam ke baad sab apne apne ghar chale jaate hain, aur raat ka sannata anxiety ko aur bada kar deta hai.
Fir lagta hai:
“Pata nahi main is duniya mein aur kitne din ka mehmaan hoon… Main toh abhi jawaan hoon, abhi toh mummy-papa ke liye kuch karna tha… Agar main chala gaya toh?”
4. Maa Ke Paas Jaake Chupke Se Rona
Kabhi kabhi maa ke paas chupke se pair choote ho. Unke pairon mein baith jaake andar hi andar ro lete ho. Dil se guilt nikalta hai:
“Maa, tujhse koi galti ho gayi. Tune mujhe itni mehnat se padhaaya, ab jab mera time aaya kuch karne ka, main shayad reh hi na paun.”
Par maa ko kuch nahi batate. Unka chehra dekh kar samajh jaate ho ki wo sab mehsoos kar rahi hai. Papa ke saath itna khul ke kabhi baat nahi hoti, kyunki unki image hard insaan ki bani hoti hai.
5. Shaam Se Raat Tak Ka Emotional Tanaav
Yeh jo shaam ki anxiety hoti hai, usi ko kahte hain “sunset anxiety” ya “evening anxiety”. Yeh tab trigger hoti hai jab hum akele hote hain aur dimaag mein thoughts ghoomne lagte hain. Lekin iska matlab yeh nahi ke anxiety life-long chalti rahegi. Usse samajhna padega — anxiety hoti kyun hai?
Anxiety Ke Do Main Reasons:https://khuljamind.com/anxiety-21/
(1) Negative Thought Pattern Ka Strong Hona
Hamare brain mein bachpan se negative soch rahi hoti hai. Humne apne mind ko itna negative bana diya hai ki chhoti chhoti cheezon se bhi darr lagta hai. Jaise:
“Heart beat fast ho rahi hai… shayad heart attack aa raha hai.”
Lekin agar apne mind ko bar bar positive thought do jaise:
“Maine ECG, BP, sab check karwa rakha hai — sab normal hai.”
Toh dheere dheere positive thought pattern strong hoga aur negative thoughts weak pad jaayenge.
(2) Childhood Trauma / Past Bad Experience
Agar aapke kisi family member ko heart attack hua ho, toh wo incident ek emotional shock ban jaata hai. Jaise mere papa ko heart attack aaya tha. Subah tak sab normal tha, lekin shaam ko jab mai ghar aaya, toh padosi ne bola:
“Tere papa ko hospital le gaye.”
Tab mujhe laga bimar honge. Lekin jab hospital gaya, toh pata chala heart attack aaya hai. Wo baat mere dimaag mein bas gayi. Papa bach gaye, lekin wo moment, wo darr, dimaag mein store ho gaya — aur wahi trauma dheere dheere anxiety mein badal gaya.
Anxiety Se Ladne Ke 8 Powerful Rules –https://khuljamind.com/anxiety-20/
Toh kya anxiety zindagi bhar saath rahegi? Kya iska koi permanent solution nahi? Yeh sawaal maine khud se har roz kiya hai. Lekin ek waqt aaya jab maine khud ke upar kaam karna start kiya, aur us process mein maine 8 aise rules samjhe jinhone meri anxiety ko kam kiya – aur zindagi ko wapas track par laaya.
1. CBT (Cognitive Behavioural Therapy)
CBT sabse effective therapy hai mental health ke issues ke liye. Research ke mutabik yeh medicine ke barabar kaam karti hai. CBT ka main focus hota hai negative thought patterns ko pehchanna, unhe challenge karna, aur positive thoughts se replace karna. Anxiety ya panic disorder ka core yahi hota hai – negative thinking ka strong ho jaana. CBT seekhne ke baad aap har situation mein apne negative soch ko rok kar positive pattern laa sakte ho – chahe aap office mein ho, college mein ya ghar pe.https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747
2. Positive Affirmations
Jaise humne suna hai – “Jaisa sochoge, waisa banoge.” Affirmations aapke subconscious mind ko reprogram karte hain. Subah uthte hi aur raat ko sone se pehle agar aap positive affirmations sunte ho, toh dheere dheere aapka dimaag positive sochna shuru karta hai. YouTube par aapko hazaaron positive affirmations mil jaayenge. Main khud subah affirmation sunta hoon jaise:
“Main strong hoon. Main safe hoon. Main heal ho raha hoon.” Aur issi se mera din shuru hota hai – positive energy ke saath.https://www.typingbaba.com/affirmations-hindi.html
3. Meditation & Breathing Exercise
Anxiety ka war hamesha dimag ke andar hota hai. Meditation aur breathing exercise uss battle ko jeetne ke tools hain. Jab aap ek cheez par focus karte ho – jaise apni saans, ya ek black dot wall par – toh aapka dimaag shant hone lagta hai.
Aap start karo 2 minute ek point par dekhne se, fir dheere dheere eyes close karke 5–10 minute meditation karo. Breathing exercise mein 10-10 reps ke 3 set karo – nose se deep saans lo aur nose se hi chhodo. Shuru mein thoda discomfort hoga, par dheere dheere aapka focus aur inner peace badhne lagega.
4. Doctor Se Proper Check-up & Medication
Therapy, meditation, blogs – sab useful hain. Par jab tak aap ek professional psychiatrist/psychologist se milkar apni proper diagnosis aur treatment plan nahi loge, aapka recovery slow rahega. Medication lene mein sharmana nahi chahiye – yeh ek proper treatment ka part hai. Medicine course 6 months se leke 1–2 saal tak ho sakta hai, but agar aap disciplined raho, toh aap completely theek ho sakte ho.
5. Screentime Kam Karna
Phone se chipke rehna, social media pe logon ki zindagi dekh ke apni compare karna – yeh sab anxiety ko 10 guna badha dete hain. Raat ko sone se 1 ghanta pehle phone bandh karo. Subah uth kar turant phone mat uthao. Social media ka use limited karo – sirf wahi content dekho jo aapko grow karta ho. Yeh simple changes aapki mental peace wapas laa sakte hain.
6. Sone Ka Time Fix Karo
Irregular neend sabse bada trigger hai anxiety ke liye. Agar aap har raat ek fixed time pe sone jaoge – jaise 10 baje – toh aapka body clock set ho jaayega aur neend naturally aayegi. Sleep hygiene mein phone se door rehna, light kam karna, aur calm environment banana help karta hai.
7. Morning Walk & Physical Exercise
Subah ki thandi hawa, chalna, ya koi sport khelna – yeh sab serotonin hormone ko boost karte hain jo aapko sukoon aur happiness deta hai. Roz 30-45 minute ka walk ya gym anxiety ke against ek strong shield banata hai.
8. Busy Raho, Free Mat Baitho
Ek free mind sabse dangerous jagah hoti hai anxiety ke liye. Apna din plan karo – 9 se 5 job karo, skills seekho, family time lo, chhoti chhoti cheeze karo jaise car dhona, ghar ke kaam. Jab mind busy hota hai toh negative thoughts ko time nahi milta. Aur jab productivity ka feeling aata hai, toh confidence wapas aata hai.
Conclusion: Aapka Experience Kya Kehata Hai?
Kya aapne bhi kabhi shaam ke waqt bechaini, overthinking ya sunset anxiety mehsoos ki hai?
Kya raat aate hi aapke negative thoughts aur strong ho jaate hain?
Apna experience comment mein zarur likhein — aapki ek line kisi aur ko yeh feel kara sakti hai ki “main akela nahi hoon.”
Agar yeh blog aapke dil ko chhoo gaya ho, ya helpful laga ho, toh please like karein, apne doston ke saath share karein, aur mental health awareness failaane mein madad karein.
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