“Haath-pair ka kapna ya tremors sirf weakness ka nishaan nahi, balki anxiety ka ek aam lakshan bhi ho sakta hai. Jaane iske karan, symptoms aur relief ke tarike.”
Anxiety… aajkal kitna common word ho gaya hai na? Har koi bolta hai —
“Yaar mujhe anxiety feel hoti hai jab mere saamne zyada bheed hoti hai”,
“Mujhe height se anxiety hoti hai”,
“Mujhe aag se anxiety feel hoti hai”.
Mujhe darr lagta tha ki mere face ko nuksan na ho jaye agar kahin aag lag gayi toh. Hum har aisi cheez se darne lagte hain jahan aag hoti hai — jaise ghar ka chulha, geyser ka rod, bike ka silencer… koi bhi cheez jo aag ke touch me aa sake, usse bas darr shuru ho jaata.
Jaise mere lips thode bade the, toh main bahut conscious rehta ki lips par koi bhi cheez touch na ho. Agar ho jaati, toh mujhe gussa aa jaata aur main apni mummy ya bhai se poochta rehta, “Mere lips bade toh nahi ho gaye?” Bas iss darr se ki kahin lips aur na badh jayein. Main apne lips doosron se compare karta — jaise cricketer Kieron Pollard, uske lips bade the, toh main sochta, “Chal iska toh mujhse bhi bada hai.”
Yeh chhoti-chhoti cheezein mujhe pata nahi kaise mere negative pattern ko strong kar rahi thi. Dheere-dheere time guzarne laga, main overthinking karta, negative baatein sochta, unse ladta, jawab dhoondta, aur aise hi poora din… kabhi-kabhi ek hafte ya mahine tak nikal jaata.
Mujhe pata hi nahi tha ki zyada sochna ek bimaari ban sakta hai, jo mujhe anxiety me daal dega. Upar se mere family me — papa ko heart attack aaya, jija ka heart attack se death ho gayi, aur kaafi known log bhi heart attack se chale gaye. Yeh sab cheezein mere mind me store hoti rahi ki “Heart attack kisi ko bhi kabhi bhi ho sakta hai.”
Phir main health conscious ho gaya — junk food, sugar, salt kam, aur physical exercise zaroori. Gym shuru karne ka socha, par gym me videos dekhe jahan log exercise karte hue heart attack se gir gaye. Darr aur badh gaya. Socha, “Gym me bhi death ho sakti hai.”
Toh main walk shuru ki, cricket khelna shuru kiya… par wahan bhi dekha, koi walk karte hue heart attack se mar gaya, cricket khelte hue gir gaya. Mujhe laga, “Yeh kya ho raha hai? Jis cheez se tu darta hai, wahi cheez tujhe har jagah nazar aayegi.”
Pehle Physical Anxiety Attack
Ab tak toh darr sirf dimaag me tha, lekin phir ek din real me physical anxiety attack aaya. Mujhe laga aaj main mar jaunga. Pehle halki ghabrahat hui, phir haath-pair kaapne lage. Kaapna dekha toh tension aur badh gayi, heart beat itni tez ho gayi ki laga heart attack aa gaya hai.
Yeh sab mere family ke saamne ho raha tha. Main chillane laga, “Mujhe bacha lo, main mar jaunga!” Mere bhai mere peeche bhaage, samjhane lage, “Kuch nahi hota, shant ho ja.” Thoda shant hua toh laga sab normal hai, lekin haath-pair fir kaapne lage, main aur ghabra gaya, ro ne laga.
Hospital le gaye, ECG aur BP test hue — sab normal. Doctor ne bola, “Sab theek hai, yeh anxiety hai.”
Anxiety Ko Samajhna
Main ne socha, yeh anxiety hoti kya hai? Search kiya toh zyada tar negative cheezein mili —
- Pagal ho sakte ho
- Depression me ja sakte ho
- Suicide kar sakte ho
In baaton ne mujhe aur anxiety di. Jaise hi negative baat sunta, haath-pair kaapne lagte, thanda pasina aa jaata. Starting me toh jab tak doctor ke paas jaake ECG aur BP check na karvaun, chain nahi milta tha. Reports normal aati toh thoda relief milta, par phir koi negative news milti toh fir se anxiety shuru.https://khuljamind.com/ecg/
Mere Anxiety Symptoms
- Rapid heartbeat
- Chakkar aana
- Peeth me dard
- Marne ka darr
- Saans lene me dikkat
- Muscle tightness
Sabse pehle hota hai haath-pair ka kaapna, jo baaki symptoms trigger kar deta hai.
Meri Recovery Ka Tareeka
Main ne seekha ki negative thought ko challenge karna padta hai. Jaise agar kisi ko heart attack aaya aur uski death ho gayi, toh main sochta —
“Woh 65 ka tha, main 25 ka hu, main smoking-drinking nahi karta, mere heart ke test normal hai, toh mujhe darr kyu?”
Is tarah positive thought dal kar main anxiety se ladta raha. Sabse zyada help mujhe CBT (Cognitive Behavioral Therapy) ne ki, jisme techniques seekhi jisse anxiety se bahar aa saka.https://khuljamind.com/anxiety-19/
Anxiety Se Nikalne Ke 5 Tareeke Jo Mujhe Help Mile
1. CBT (Cognitive Behavioural Therapy)
CBT ek aisa best tareeka hai jo mental health se judi bimaariyon se nikalne me madad karta hai. Research me bhi bola gaya hai ki CBT ka effect kai cases me medicine ke barabar hota hai.
CBT me hum apne negative thought patterns ko challenge karke unhe positive thought patterns me badalte hain. Kyunki zyada tar mental health problems isi wajah se hoti hain ki hum bachpan se apne dimaag ko negative thought pattern dete aaye hain, jo dheere-dheere strong ho jaata hai.
Baad me wahi negative pattern anxiety, panic disorder ya aur mental health problems ke roop me saamne aata hai.
Jab bhi koi negative thought aaye, us moment usko positive thought se challenge karo. Yeh hum ghar, college, ya office kahin bhi kar sakte hain. Aise karne se dimaag relax hota hai, negative pattern kam hota hai, positive pattern strong hota hai, aur anxiety ya panic disorder jaise issues se chutkaara milta hai.
2. Positive Affirmations
Bachpan me humne parents ya teachers se suna hoga — “Jo tum sochte ho, wahi tumhare saath hota hai”. Anxiety aur panic disorder me humare mind me negative thought patterns strong hote jaate hain. Inko todne ke liye positive soch bahut zaroori hai.
Main subah uthte hi positive affirmations sunta hoon. Aajkal YouTube par bohot saari positive affirmations mil jaati hain. Tum chahe toh apni voice me record karke khud bhi sun sakte ho.
Mere din ki shuruat aur end dono positive affirmations se hoti hai. Sone se pehle affirmations sunne se negative thought pattern break hota hai, aur dheere-dheere positive thought pattern banne lagta hai. Ye cheez panic disorder aur mental health issues se ladne me bohot help karti hai.https://www.verywellmind.com/daily-positive-affirmations-5188834
3. Meditation Aur Breathing Exercise
Mediation aur breathing exercise focus badhane ke liye bahut zaroori hai. Kyunki hamari ladai kisi aur se nahi, apne aap se hai. Negative thoughts baar-baar aate hain — “Kahin main pagal toh nahi ho jaaunga?”, “Kahin main mar toh nahi jaaunga?”, “Kahin mujhe koi bimaari toh nahi lag jaayegi?”.
Meditation se hum ek cheez par focus karna seekhte hain, jisse andar shanti aati hai.
Start me agar meditation mushkil lage, toh ek simple exercise karo — apni deewar par ek black dot bana lo aur use 2 minute dekho. Dheere-dheere time badha ke 10-15 minute tak le jao. Jab focus improve ho jaaye, toh aankhein band karke saans par dhyaan do. Imagine karo ki wahi black dot tumhari aankhon ke beech hai, aur bas us par concentrate karo.
Breathing exercise ke liye shant jagah baith ke naak se gehri saans lo, naak se hi chhodo. Start me 5 repetitions karo, phir dheere-dheere 3 sets me 10-10 repetitions tak le jao. Isse focus ke saath lungs aur heart health bhi improve hoti hai.
4. Doctor Ka Checkup
Routine change karna, meditation karna, breathing exercise, affirmations — yeh sab apni jagah sahi hai. Lekin jab tak tum kisi professional doctor ke paas jaa ke checkup nahi karte, tab tak treatment complete nahi hota.
Bahut log sochte hain — “Log kya sochenge?”, “Kahin log mujhe pagal na samjhein”. Lekin yeh soch chhod do. Anxiety aur panic disorder ka proper ilaaj hai, medicines available hain — 6 months, 9 months ya 1 year ka course hota hai.
Regular medicine ke saath lifestyle aur daily routine improve karoge toh tum bilkul theek ho jaoge. Isme sharmane ki bilkul zaroorat nahi hai. Sabse pehle doctor ke paas jao, fir baaki changes apni life me lao.
5. Screen Time Kam Karna
Aajkal log subah uthte hi phone check karte hain, raat ko sone se pehle phone chalate hain. Social media pe zyada time spend karne se dimaag me negativity bhar jaati hai. Fake lifestyle dekh ke hum apni life compare karte hain, aur jab wo cheezein achieve nahi hoti toh depression aata hai.
Isliye jitna ho sake screen time kam karo. Rule bana lo — sone se 1 ghanta pehle aur uthne ke baad 1 ghanta phone nahi chalana. Social media pe sirf wahi dekho jo tumhari growth me help kare. Baaki sab avoid karo.
Screen time kam karne se mind calm hota hai aur anxiety ka level naturally girta hai.https://www.healthline.com/health/reduce-screen-time
Conclusion
Anxiety ek aisi mental health bimaari hai jo tab tak theek nahi hoti jab tak hum uska root cause nahi samajh lete. Medical help se thoda time ke liye relief milta hai, lekin permanent solution tabhi milta hai jab hum apne negative thought patterns ko todte hain.
Mere case me root cause tha — negative thought pattern ka strong hona. Jab main ne is par kaam kiya, negative thoughts ko challenge karke positive thoughts banaye, toh dheere-dheere anxiety kam ho gayi.
Agar tumhe mera blog acha laga ho toh like, share, comment karo, aur Instagram page KhuljaMind se jud sakte ho. Mere anxiety ke upar likhi book “Untold Story of Anxiety Survivor” Google Play Store par available hai — real patient experience se likhi gayi best book hai.