Kabhi aapne dekha hai ki chhoti chhoti baatein kitni jaldi humare dimaag mein bada sankat ban jaati hain? For example, sochiye aap ek party mein ja rahe hain, aur jaate hi aapko lagta hai, "Yaar, sab mujhe ghoor rahe hain." Bas, ab dimaag ka gyaarah baj gaya! Pehle toh ek seedhi si cheez thi, lekin humne socha, socha, socha… aur us chhoti si soch ne ek emotional roller-coaster bana diya! Aur hum wahan se party chhodke bhaag aaye.
Social Anxiety - Aam baat hai, lekin samajh mein nahi aati!
Hum mein se bohot saare logon ko kabhi na kabhi social anxiety feel hoti hai. Jaise ki kisi new group mein baat karte waqt, ya phir kisi se naya rishta banane ke soch mein humare haath-pair thande ho jaate hain. Lagta hai ki agar humne kuch galat bol diya toh samne wala kya sochega, kya hume judge karega? Yeh soch aise hi badi hoti jaati hai, aur hum apne aap ko ek shell mein band kar lete hain. Phir chahe woh meeting ho, college ka presentation ho, ya social gathering — hum apne aap ko avoid karna shuru kar dete hain.
Kya Yeh Sab Normal Hai? Bilkul Hai!
Hum mein se bohot saare log social anxiety ko apna ‘naseeb’ maan lete hain. Log kehte hain, "Mujhse nahi hoga, mujhe toh logon ke saamne jaake baat karne mein problem hoti hai," ya phir "Main toh aise hi hoon." But the reality is, yeh ek mental state hai jise change kiya jaa sakta hai.
Ab aap soch rahe honge, "Yaar yeh sab theek hai, lekin solution kya hai?" Well, dosto, mujhe bhi kabhi social anxiety thi. Chhoti si personal story share karta hoon…
Ek Dil Ko Chhoo Jaane Wala Moment
Ek din mujhe apne best friend ki shaadi mein jaana tha. Party full on dhamaka thi, lekin jaise hi main venue pe gaya, wahan har taraf naye log hi naye log! Pata nahi kyun, lekin meri body ne panic mode activate kar liya! Aisa laga jaise meri heartbeat 1000 per minute ho gayi ho! Sab dekh rahe the, ya shayad meri imagination thi, lekin main unse baat karne ki himmat nahi kar paa raha tha. Bas wahin ek kone mein chup gaya.
Jis din mere dost ki shaadi thi, main wahin kone mein baitha tha aur soch raha tha, "Yaar, aise kab tak chalega? Main apne best friend ke sabse bade din ka hissa banne ke bajaye yahan chup ke baitha hoon." Us din mujhe samajh aaya ki kuch toh change karna padega. Lekin kaise? Maine tab research karna shuru kiya aur dheere dheere ek aisa tareeka nikala jo mere liye kaam aaya, aur main chahta hoon ki yeh tareeka aapko bhi madad kare!
Social Anxiety Ko Control Karne Ke 3 Simple Steps
Yeh 3 steps, jo main aapke saath share kar raha hoon, mere khud ke tested hain. Yeh koi rocket science nahi hai, lekin agar inhe consistently follow kiya jaaye, toh social anxiety ko control karna bilkul possible hai.
Step 1: Negative Thought Pattern Ko Catch Karo!
Yeh sabse pehla aur zaroori step hai. Jab bhi aapko lagta hai ki aap kisi uncomfortable situation mein hain, us waqt apne negative thoughts ko pakdo. Jaise, "Sab mujhe judge kar rahe hain", "Main yeh nahi kar paaunga." In thoughts ko pakdo, aur ek minute ke liye pause lo. Apne aap se puchho, "Yeh sach hai ya sirf meri soch?" Mostly aapko jawab milega ki aap overthink kar rahe hain.
Example: Jab main apne dost ki shaadi mein corner mein baitha tha, mujhe yeh lag raha tha ki sab mujhe judge kar rahe hain. Lekin jab maine logically socha, toh realize kiya ki sab apne-apne maasti mein the, aur unhe meri parvah hi nahi thi! Maine unnecessarily negative thoughts create kar liye the.
Step 2: Deep Breathing Aur Body Language Par Dhyaan Do
Body language aur breathing ka direct connection hai aapke mind ke saath. Jab aap anxious hote hain, toh aapki breathing shallow ho jaati hai aur body stiff. Isse anxiety aur badhti hai. Lekin agar aap theek se breathe karna shuru kar dein — deep, slow breaths — toh aapka dimaag shaant ho jaata hai.
Sath hi, apne shoulders ko relax karo, ek comfortable posture lo. Jaise hi aap apni body language ko relax karenge, aap feel karenge ki aapka anxiety level apne aap kam ho raha hai.
Example: Shaadi mein jab maine corner mein panic karna shuru kiya tha, maine apni breathing pe dhyaan diya aur dheere dheere deep breaths lene laga. Jitni der mein maine apni body ko relax kiya, meri heartbeat normal ho gayi.
Step 3: Small Talk Ko Apna Dost Banao
Zyada logon ke saamne baat karne se pehle chhoti chhoti baatein karna shuru karo. Jaise ek simple "Hi, aap kaise hain?" ya phir "Yeh party amazing hai na?" Seede baat ko bade conversations tak mat le jao. Dheere dheere aapka confidence build hoga, aur phir aap relaxed feel karenge.
Example: Shaadi mein jab maine apni body language control kar li, maine paas mein khade ek guest se chhoti si baat start kari, "Yeh shaadi kitni khoobsurat hai, hai na?" Itna simple question tha, lekin meri anxiety kam karne mein help mila. Baatein badhti gayi, aur meri confidence bhi!
Aap bhi social anxiety ko control kar sakte hain!
Toh dosto, social anxiety ek normal problem hai, lekin iska solution humare haath mein hai. Yeh teen steps — negative thoughts ko pakadna, deep breathing aur body language ka dhyaan rakhna, aur small talk se shuruat karna — aapko dheere dheere social situations mein comfortable banaenge. Agar main yeh kar sakta hoon, toh aap bhi kar sakte hain!
