When an exam doesn't go your way and parents are upset

Please know that what you're feeling – the sadness, the desire to withdraw, the confusion – is a very normal reaction to a big disappointment. It's okay to feel this way; you don't have to pretend to be strong or okay if you're not. Give yourself permission to experience these emotions without judgment.

The disappointment from your parents can feel incredibly heavy, especially in our culture where family expectations are so central. Sometimes, their strong reactions come from their own worries about your future, or even from what 'log kya kahenge' (what will people say). It's often not a personal attack on you, but rather their way of expressing their hopes and fears, even if it comes out in a hurtful way.

For now, try to give yourself a little space from the pressure. Instead of trying to figure out your entire future immediately, focus on simple things that might bring a moment of calm. This could be taking a walk, listening to music, watching a favorite old show, or just sitting quietly for a few minutes each day. These small breaks can help clear your mind and give you a bit of breathing room.

It might also help to talk to one person you trust completely. This could be a close friend, an elder cousin, an aunt, or even someone here at depression.pk like Zara. You don't have to explain everything or have a plan; just sharing how you feel with someone who will listen without judgment can lighten the load you're carrying.

Remember, one test result doesn't define your entire worth or your future. Life has many paths, and sometimes setbacks lead us to discover new strengths or opportunities we hadn't considered before. It's too soon to know what new doors might open for you.

When you feel a little stronger, you can start thinking about small, manageable steps. Perhaps exploring other interests, looking into different career fields, or simply focusing on one skill you'd like to develop. Take it one day at a time, Bilal.