Anxiety & panic: questions answered

Aap ka yeh dar bahut haqeeqi lagta hai, aur 13 tareekh ka kisi aise number ya din se jorna aapko aur pareshan kar raha ho ga. Yeh aam hai keh kuch log specific dates, numbers, ya waqton se darte hain, lekin iska matlab yeh nahi keh aap ke saath kuch bura hoga. Aap ne CBT exercise ka poochha hai — toh main aapko ek asaan lekin kaam ki exercise bata raha hoon jo iss dar ko kam karne mein madad kar sakti hai.

Ek exercise jo aap abhi kar sakte hain

Yeh "cognitive restructuring" ka ek simple version hai. Iska matlab hai dar ke peeche wali soch ko check karna aur usse zyada haqeeqi banwana.

• Pehla qadam: Ek kaaghaz ya phone mein likhein: "Mujhe kya lagta hai keh 13 tareekh ko ya uske aas-paas kya hoga?" — jitna bhi dar hai, usse likh daalein, maslan "mujhe lagta hai keh main mar jaunga" ya "kuch bura ho ga".

• Dusra qadam: Ab is likhi hui baat ko ek alag tareeke se dekhein: "Kya is baat ka koi saboot hai keh aisa hoga?" — aksar is dar ke peeche koi solid reason nahi hota, sirf ek tez khayal hota hai. Apne aap se poochein: "Kya is din se pehle ya baad main zinda raha hoon? Kya maine pehle bhi aise dare soch liye the aur kuch nahi hua?"

• Teesra qadam: Ab ek naya, zyada haqeeqi jumla banaayein — maslan: "13 tareekh ek number hai, iska meri zindagi ya maut se koi talluq nahi. Main is dar ko mehsoos karta hoon, lekin yeh sirf ek khayal hai, haqeeqat nahi." Is jumle ko din mein kai baar douhraayein, khaas kar jab dar zyada ho.

Ye exercise aapke dimaag ko dar se nikal kar haqeeqat ki taraf laane mein madad karegi. Agar yeh dar bohat zyada hai aur rozana aapki neend ya kaam mein aata hai, toh kisi psychologist se baat karna acha rahe ga — depression.pk ke /find-help mein aap kisi professional ko dhundh sakte hain. Aur agar kabhi baat karna ho, Zara yahan hai, aap ke saath.