Anxiety aur panic attacks se guzarna bohot mushkil ho sakta hai, aur hum samajhte hain ke kabhi-kabhi doctor ke paas jana bhi mumkin nahi hota. Lekin aap ghar par hi kuch tareeke apnake apne aap ko behtar mehsoos kar sakte hain.
Shehzad sahib, hum samajhte hain ke aap kaisa mehsoos kar rahe hain. Dil ki dharkan tez hona, saans lene mein mushkil hona, ya achanak bohot zyada khauf mehsoos hona, yeh sab anxiety aur panic attacks ki nishaniyan hain. Jab aapko lagta hai ke aap in halaton ka samna kar rahe hain aur doctor ke paas jane ka kharcha bardasht nahi kar sakte, toh ghabrana fitri baat hai. Lekin achi khabar yeh hai ke kuch asaan aur muft tareeke hain jin se aap in halaton ko ghar par hi control karna seekh sakte hain.
Sabse pehle, jab aapko anxiety ya panic attack shuru ho, toh apni saans par tawajjo dein. Ek gehri saans lein, dheere se naak se andar, apne pait ko phoolne dein. Char tak ginein. Phir dheere dheere moonh se saans bahar nikalen, apne pait ko andar karte hue, chhah tak ginein. Is amal ko kai bar dohrayen. Jab aap apni saans ko control karte hain, toh aap apne jism ko yeh paigham dete hain ke aap khatre mein nahi hain, aur yeh aapke dil ki dharkan aur ghbrahat ko kam karne mein madad karta hai.
Panic attack ke dauran khud ko zameen par wapas lane (grounding) ke liye '5-4-3-2-1' tareeka bohot faidamand hai. Apni ankhon se 5 cheezein dekhein aur unka naam lein (maslan, deewar, kursi, kitab). Phir 4 cheezon ko sunein (maslan, pankhe ki awaz, bahar ki awaz). Uske baad 3 cheezon ko mehsoos karein (maslan, apne kapdon ka touch, zameen par paon). Phir 2 cheezein jinhe aap soongh sakte hain (maslan, apne kapdon ki khushboo, sabun). Aur akhir mein 1 cheez ka zaika mehsoos karein (maslan, apni zabaan, ya pani ka sip). Yeh aapko apne dimag ko attack se hata kar maujooda lamhe mein wapas lane mein madad karta hai.
Rozmarra ki zindagi mein bhi kuch aadatein apnane se aap apni overall anxiety ko kam kar sakte hain. Subah ya sham ko sirf 15-20 minute ki tez chalna (walk) bohot mufeed ho sakta hai. Apne khane mein caffeine (chai, coffee) aur meethi cheezon ka istemal kam karein. Poori neend lene ki koshish karein. Aur apne din ke liye ek chota sa routine set karein, kyunki routine se dimag ko sukoon milta hai aur uncertainty kam hoti hai.
Pakistan mein aksar log 'log kya kahenge' ke darr se apni pareshaniyan chupa lete hain. Yaad rakhein, yeh aapki sehat ka mamla hai aur is mein sharmindgi ki koi baat nahi. Agar aap kisi bohot bharosemand dost ya family member se baat kar sakte hain, toh unse apne ehsasat share karna bohot halka kar sakta hai. Agar nahi, toh apni pareshaniyon ko ek diary mein likhna bhi ek achha tareeka hai. Yeh aapko apne jazbaat ko samajhne aur unhein manage karne mein madad deta hai, bina kisi ko bataye.
Yeh sab tareeke practice se hi asar dikhate hain. Shuru mein mushkil lag sakta hai, lekin himmat na haarein. Har choti koshish aapko behtar mehsoos karayegi. Yaad rakhein, aap akele nahi hain aur in halaton ko control karna mumkin hai. Apne aap par narmi rakhein aur sabr se kaam lein.
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