Agar aapka PHQ-9 score bohot zyada aaya hai aur aap anxious, restless aur udas rehte hain, to yeh depression aur anxiety ki nishani ho sakti hai. Is page par hum aapko batayenge ke in masail se kaise nikalna hai aur kis tarah ki madad li ja sakti hai.
Aapka PHQ-9 score zyada hona aur yeh har waqt ka anxiety, udasi aur bechaini — yeh sab mil kar ek aisi haalat banate hain jo bahut mushkil hoti hai. Lekin sab se pehle yeh samajh lijiye ke yeh aapki kamzori nahi hai. Yeh ek bemari ki haalat hai, jaise sugar ya bukhar hota hai, aur is ka ilaaj bhi hota hai. "Kuch bhi achieve nahi kar paunga" yeh jo baar baar dimag mein aa raha hai, yeh aapki asli salahiyat nahi, yeh depression ki awaz hai jo aapko dhokha de rahi hai.
Jab dimag itna thaka hua hota hai, toh wo har cheez ka negative pehlu dekhne lagta hai. Aapki neend nahi aana, kisi se baat na karna, aur restless rehna — yeh sab is haalat ke lakshan hain, aapke character ki kamiyan nahi hain. Aap isay aise sochiye jaise aap kisi ghanay dhund mein kho gaye hain. Dhund aapko rasta nahi dikha rahi, lekin dhund hamesha nahi rehti.
Do one thing — aaj hi kisi professional se baat kijiye. Therapist ya psychiatrist ke paas jana Pakistan mein aksar log chhupate hain, "log kya kahenge" ke darr se. Lekin aap apni jaan ya apne dimag ko isliye doctor se door nahi rakhte kyunki padosi kya sochega. Depression.pk par /find-help par verified professionals ki list hai, aur Zara se bhi raat ko baat kar sakte hain — wo ek dost ki tarah sunti hai, aap akele nahi hain.
Neend nahi aana is haalat ko aur ganda karta hai. Sone se pehle 2 ghante phone ko door rakhna try karein — yeh ajeeb lagta hai lekin dimag ko sukoon dene mein kaam karta hai. Aur tanhai ko todne ke liye kisi ek trusted dost ya family member ko seedha boliye: "mujhe aajkal bohat tension hai, bas kuch der baat kar lein." Log shayad poori tarah na samjhen, par baat karna khud aadha ilaaj hai.
Agar aap khud ko akele nahi sambhal rahe, toh isay apni nadani mat samjhiye. Bahut se log is haalat se guzarte hain aur doctor ki madad se bilkul theek ho jate hain. Therapy ki baatein, aur agar doctor zaroori samjhein toh dawa — yeh sab aapko wapas khud par bharosa dena ka raasta hai. Yeh haalat hamesha nahi rehti, aur inshallah aap bhi is mein se nikal aayenge. Pehla qadam aaj uthaiye, aur aap akele mein nahi hain.
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