For You series
OCD aur bin bulaaye vichaarOCD ke saath jeena
OCD par ek garm, seedhi-saadi guide: bin bulaaye vichaar aur baar-baar kiye jaane waale kaam asal mein kya hain, chinta aur raahat ka chakra aapko kaise phansaata hai, baar-baar jaanchna aur bharosa maangna ise kyun chalaate rehte hain, kaun-sa ilaaj kaam karta hai, aur madad ke liye kab haath badhaayein.
Yeh saaf-suthra rehne ki baat nahi hai
OCD do hisson se banta hai: baar-baar aane waale anchaahe vichaar jo daraawne lagte hain, aur wo kaam jo aap us dar ko door karne ke liye karte hain. Ye vichaar aap nahi hain. Lagbhag har kisi ke man mein kabhi-kabhi ajeeb, pareshaan karne waale vichaar aate hain. OCD mein, yahi aam vichaar atak jaate hain aur ahem lagne lagte hain.
Aapne shaayad OCD ko mazaak ki tarah istemaal hote suna ho, kisi aise insaan ke liye jise cheezein saleeke se rakhna ya apni mez seedhi karna pasand hai. Yeh wo baat nahi hai. Aap jo uthaaye ghoom rahe hain, wo kahin zyada bhaari hai aur kahin kam dikhta hai, aur iska saaf-safaai se bahut kam lena-dena hai.
OCD ke do hisse hote hain. Pehle aate hain baar-baar aane waale anchaahe vichaar (junoon): aise vichaar, man mein aane waali tasveerein, ya teevra ichhaayein jo apne aap aati hain aur dar, ghin ya bechaini ki lehar laati hain. Fir aate hain majboori mein baar-baar kiye jaane waale kaam (baadhyataein): wo kaam jo aap karte hain, ya man hi man chupke karte hain, taaki wo ehsaas hat jaaye, jaise baar-baar check karna, haath dhona, ginna, ya baar-baar poochh kar tasalli lena. OCD yaani anchaahe vichaar jo atak jaate hain, aur wo kaam jo aap unse aaye dar ko shaant karne ke liye karte hain.
Aur ek baat aisi hai jo zyadatar log kabhi nahi sunte. Ajeeb, pareshaan karne waale vichaar lagbhag har man se guzarte hain. Koi ajeeb tasveer, koi daraawna "agar aisa ho gaya to", koi aisa vichaar jo aapke apne swabhaav se bilkul mel nahi khaata.
Aur jaanna chahein to
Zyadatar logon ke liye, koi ajeeb vichaar aata hai aur chala jaata hai, bamushkil hi dhyaan mein aata hai. OCD mein, wahi tarah ka vichaar ek alarm baja deta hai. Wo zaroori, khatarnaak lagta hai, jaise wo aapke baare mein kuchh kehta ho. Jitna zyada aap use baahar dhakelne ki koshish karte hain, wo utna hi zor se bajta hai. Isiliye "bas iske baare mein sochna band kar do" kabhi kaam nahi karta, aur isiliye ismein se kuchh bhi kamzor ya bure man ki nishaani nahi hai. Yeh ek aisa dimaag hai jisne kuchh aam vichaaron ko emergency ki tarah lena seekh liya hai.
Yeh ek baar, seedhe-seedhe kahiye: ek vichaar bas ek vichaar hai, na koi sach aur na koi iqbaal. Jo vichaar aapko sabse zyada daraate hain, wo aam taur par un kaamon se sabse door hote hain jo aap kabhi karenge. Dhyaan deejiye ki yeh har vichaar ko ek chetaavni ki tarah lene se kitna alag lagta hai, jis par amal karna zaroori ho.
Wo chakra jo aapko ataaye rakhta hai
OCD ek chakra ki tarah chalta hai. Koi anchaaha vichaar aata hai aur dar ki ek lehar uthti hai. Aap use halka karne ke liye kuchh karte hain, check karte hain, dhote hain, poochhte hain, ya man mein usi baat ko baar-baar dohraate hain. Dar ek pal ke liye kam ho jaata hai. Fir shak laut aata hai, aksar aur tez. Raahat asli hai par bahut chhoti, aur usi ke peechhe bhaagna hi is chakra ko ghumaaye rakhta hai.
Yeh jaal khaamosh hai, aur andar se iska tuk baithta hai. Ek vichaar aata hai aur dar bardaasht ke baahar lagta hai. To aap wahi ek kaam karte hain jo raahat deta hai: taala fir se check karte hain, ek baar aur haath dhote hain, ya kisi se kehte hain ki wo aapko bata de ki sab theek hai. Ek pal ke liye, yeh kaam karta hai. Dar halka ho jaata hai.
Par raahat kabhi tikti nahi. Shak chupke se laut aata hai, kabhi-kabhi kuchh hi minton mein, aur ab yakeen kar lena aur bhi zaroori lagta hai. To aap fir check karte hain. Har baar jab aap dar ka jawaab kisi majboori waale kaam se dete hain, aap apne dimaag ko sikhaate hain ki dar sahi tha. Aap use sikhaate hain ki surakshit mehsoos karne ka ekmaatra tareeka wo tay tareeka ek baar aur kar lena hai. Har majboori waala kaam ek pal ka sukoon khareedta hai aur shak ko aur tez hokar lautne ke liye charge kar deta hai.
- Ek anchaaha vichaar aata hai aur dar ekdam badh jaata hai.
- Aap check karte hain, dhote hain, ginte hain, ya poochhte hain, aur dar ek pal ke liye kam ho jaata hai.
- Raahat mit jaati hai aur shak chupke se laut aata hai, aksar aur tez.
- To agla vichaar aur zaroori lagta hai, aur chakra fir ghoomne lagta hai.
Aur jaanna chahein to
Baar-baar poochh kar tasalli lena bhi isi chakra ka hissa hai, aur ise pehchaanna aasaan nahi. "Kya tumhein yakeen hai ki maine taala laga diya tha?" yeh poochhna, ya yakeen karne ke liye internet par dhoondhna, aisa lagta hai jaise aap samasya hal kar rahe hon. Par tasalli maangna bhi bas ek aur majboori waala kaam hai. Yeh dar ko ek pal ke liye shaant karta hai aur fir aapko aur ki zaroorat mein chhod jaata hai. Isiliye aapse pyaar karne waale log ismein khinchte chale jaate hain, ek hi sawaal ka jawaab baar-baar dete hue, aur isiliye unki apnepan se di gayi meharbaani chupchaap usi chakra ko khuraak de sakti hai jisse aap nikalne ki koshish kar rahe hain.
Jab shak tez hota jaaye, halka nahi
OCD ichhashakti ki kami nahi hai. Yeh dimaag ka shak aur alarm waala tantra hai jo gadbada jaata hai, aur un cheezon par zor se bajta hai jo asal mein khatra nahi hain. Takleef ki baat yeh hai ki baar-baar check karne se alarm band nahi hota. Jitna zyada aap check karte hain, shak utna hi tez hota hai, aur isiliye "bas band kar do" akele kaam nahi kar sakta.
Zara ek aise dhuein waale alarm ki kalpana keejiye jo aapke toast banaate hi baj uthe. Khatra asli nahi hai, par alarm farak nahi samajh paata, to wo bajta hi rehta hai. OCD mein, dimaag ka alarm aam vichaaron aur chhoti-chhoti baaton ke pakka na hone par bajta hai, aur wo bilkul kisi sacchi emergency jitna zaroori lagta hai.
Aapko lagega ki check karne se wo shaant ho jaayega. Ek pal ke liye hota bhi hai. Par samay ke saath, check karna alarm ko aur aasaani se bajna sikhaata hai, kam nahi. Use yeh seekhne ka mauka kabhi nahi milta ki jab aap shak ko akela chhod dete hain to kuchh bura nahi hota. Yahi "bas band kar do" ke akele kaafi na hone ki asli wajah hai: check karna koi kamzori nahi hai jise daant kar hata diya jaaye, yeh to eendhan hai. Jitna zyada aap yakeen karne ke liye check karte hain, shak utna hi lautna seekh jaata hai.
Aur jaanna chahein to
Ismein ek aur pech hai. OCD aksar unhi vichaaron par tik jaata hai jo kisi insaan ko sabse zyada dehla dete hain: nuksaan pahunchaane ke vichaar, aise vichaar jinhein kehte hue bhi sharm aaye, bura insaan hone ke vichaar. Kyunki ye vichaar itne galat lagte hain, man unhein khatre ke saboot ki tarah leta hai, jabki sach mein ye is haalat ki ek jaani-pehchaani pehchaan hain, na ki is baat ki nishaani ki aap kaun hain ya aap kya karenge. Jis vichaar se aapko takleef hoti hai, wahi takleef sabse saaf nishaani hai ki wo vichaar aapka nahi hai. Jin logon ko OCD nahi hota, wo aise vichaaron ko jhatak dete hain. OCD waale log, jo un par kabhi amal nahi karenge, wahi unse tadapte hain.
Ek hafte ke liye, jab koi fikr aapko check karne ya poochhne par majboor kare, to haar maanne se pehle bas thoda ruk kar dekhiye, ek minute bhi sahi. Aap vichaar se lad nahi rahe, bas uske bagal mein thodi jagah bana rahe hain. Dhyaan deejiye ki dar, akela chhod dene par, dheere-dheere apne aap kam ho jaata hai. Yahi girna wo cheez hai jise seekhne ki aapke dimaag ko sabse zyada zaroorat hai.
Dar ka saamna, dheere se
OCD mein sabse achha kaam karne waala ilaaj ek tarah ki therapy hai, jiske dil mein ek seedhi baat hai: chhote-chhote kadmon mein dar ka saamna keejiye aur wo tay tareeka mat keejiye, taaki dimaag seekh le ki fikr uthti hai aur fir apne aap gir jaati hai. Ise ERP (Exposure and Response Prevention) kehte hain, yaani dheere-dheere dar ka saamna karna aur majboori waala kaam na karna, aur yeh sachmuch kaam karta hai. Kuchh logon ke liye doctor saath mein dawa bhi jod sakte hain.
OCD ke ilaaj ka sabse kaam ka vichaar ek khaamosh ulatphair hai. Chakra kehta hai: jab dar aaye, wo tay tareeka kar lo. Saabit ho chuka ilaaj theek ulta karta hai: yeh aapki madad karta hai ki aap dar ka saamna karein aur wo tay tareeka na karein, taaki alarm aakhirkaar wo seekh le jo wo kabhi nahi seekh paaya. Yahi ERP (Exposure and Response Prevention) naam ke tareeke ka dil hai, jo aksar CBT (soch aur vyavhaar badalne waali therapy) ka hissa hota hai, aur kai saavdhaani se ki gayi jaanch-parakh mein dekha gaya hai ki yeh bada aur tikne waala sudhaar laata hai.
Yeh dheema bhi hai aur haule-haule badhne waala bhi. Ek therapist ke saath, aap apne daron ki ek seedhi banaate hain, sabse aasaan se sabse mushkil tak. Aap ek baar mein ek paaydaan chadhte hain, har kadam par tab tak ruke rehte hain jab tak dar bina us tay tareeke ke apne aap kam na ho jaaye. Aap pehle hi din sabse bade dar par khud ko nahi jhonk dete. Aap apne dimaag ko dheere-dheere fir se seekhne dete hain ki shak uth kar guzar sakta hai, bina aapke use theek kiye. Aap shak ko chup karaakar nahi jeette, aap use wahaan rehne dekar aur us par amal na karke jeette hain.
- Fikr ko seedhe-seedhe naam deejiye, usse behes kiye bina.
- Wo tay tareeka chhod deejiye, ya taal deejiye, thoda hi sahi.
- Dar ko uthne deejiye aur fir apne aap girne deejiye.
- Ek baar mein ek chhota kadam leejiye, dheere-dheere aage badhte hue.
Meera 31 saal ki hai aur Hubli mein padhaati hai. Saalon tak wo ghar se nikalne se pehle darwaaze ka taala baar-baar check kiye bina nahi nikal paati thi, kabhi-kabhi bees-bees minute tak, is yakeen ke saath ki agar usne rok diya, to kuchh bhayaanak ho jaayega. Madad is baat se nahi mili ki wo yakeen mehsoos karne ke liye aur zor lagaaye. Ek therapist ke saath usne taala sirf ek baar check karne ka abhyaas kiya, fir dar ke ab bhi tez rehte hue chal dene ka, aur intezaar karne ka. Shuru ki baar mushkil rahin. Par har baar, dar apne aap kam ho gaya, aur darwaaza hamesha theek raha. Dheere-dheere chakra ki pakad dheeli padi, aur subah fir se uski apni ho gayi.
Aur jaanna chahein to
Dawa bhi madad ka hissa ho sakti hai, samajh-boojh kar istemaal ki jaaye to. Kuchh logon ke liye doctor aisi goliyaan de sakte hain jo dimaag ke rasaayan par kaam karti hain, ek tarah ki antidepressant, jiske faaydon aur nuksaanon ko aapke saath taula jaata hai. Halki dikkat ke liye aksar akeli therapy hi achha kaam karti hai. Jab OCD zyada bhaari ho, to therapy aur dawa saath-saath sabse achha kaam kar sakte hain. Dawa ek aisi cheez hai jis par doctor se baat ki jaaye, sharminda hone ki cheez nahi, aur apne aap shuru ya band karne ki cheez bhi nahi.
- ERP (dheere-dheere dar ka saamna karna aur majboori waala kaam na karna) ke saath therapy, saabit ho chuka mukhya aadhaar.
- Shak ko wahaan rehne dena seekhna, bina uska jawaab diye.
- Doctor ki madad, zaroorat padne par dawa samet.
- Tiki hui, sabr bhari koshish, samay ke saath banti hui.
Yaad
Theek hona sab-ya-kuchh-nahi waali baat nahi hai, aur ek mushkil din aapki tarakki ko mita nahi deta. Hunar yeh hai ki abhyaas karte rahiye, har baar shak ko thoda aur akela chhodiye, aur achhe dinon ko judne deejiye, tab bhi jab kal ka din bhaari raha ho. Tik kar aur dheere se karna, zor lagaane se behtar hai.
Madad kab maangein
Jab vichaar aur tay tareeke sachmuch aapka waqt lene lagein, din mein ek ghanta ya usse zyada, aur sachmuch takleef dein ya aapki zindagi, aapke kaam, ya aapke apnon ke raaste mein aayein, to yahi madad maangne ka ishaara hai. Yeh kamzori nahi hai aur yeh zaroorat se zyada bhi nahi hai. Ilaaj kaam karta hai, aur jaldi madad maangne se sabse achha mauka milta hai.
Har koi kabhi-kabhaar gas ka chulha dobara check karta hai. OCD alag hai. Yeh tab hai jab vichaar aur tay tareeke aapke ghante, aapka sukoon, aur aapke rishte khaane lagein. Ho sakta hai aap der se pahunchte hon, thake rehte hon, ya dar ko sambhaalne ke liye zindagi se peechhe hatte jaa rahe hon. Agar aap har din ka achha-khaasa waqt check karne, dhone, ginne, ya vichaaron ko baar-baar dohraane mein phanse bita rahe hain, aur isse takleef hoti hai, to yahi madad maangne ki kaafi wajah hai.
Madad paane ke laayak hone ke liye aapko pehle kisi tootne ki had tak pahunchna zaroori nahi hai. Ek doctor ya therapist poori tasveer dekh sakte hain aur aapka aisa ilaaj shuru kar sakte hain jo sachmuch kaam karta hai, aur jitni jaldi aap madad maangein, utna hi achha mauka. Ismein sharm ki koi baat nahi hai. Agar aapke vichaar kabhi khud ko nuksaan pahunchaane ki or mudein, to kripya ise abhi madad maangne ki wajah samajhiye, akele jhel lene ki nahi.
Agar sab kuchh bahut bhaari lage
Agar kabhi aapke man mein khud ko nuksaan pahunchaane ke, ya yeh ki zindagi jeene laayak nahi hai, aise vichaar aayein, to kripya fauran madad maangiye. Aapko yeh akele nahi uthaana hai, aur madad se yeh behtar ho sakta hai. Aap Tele-MANAS, muft rashtriya helpline ko, 14416 par, kisi bhi waqt, din ho ya raat, phone kar sakte hain. Neeche juda sankat card kuchh aur logon ke naam deta hai jin tak aap pahunch sakte hain.
Ek sawaal likh leejiye jo aap doctor se poochhna chaahenge, aur use apne phone mein rakh leejiye. Kuchh aisa ki "mera din mein ek ghanta check karne mein chala jaata hai, ismein kya madad kar sakta hai?" Sawaal taiyaar rehne se pehli mulaaqaat bahut aasaan ho jaati hai, aur pehli mulaaqaat hi mushkil waali hoti hai.
Ye vichaar aap nahi hain
OCD ek aisi cheez hai jisse aap guzar rahe hain, yeh aap nahi hain. Daraawne vichaar ek lakshan hain, aapka charitra nahi. OCD ka ilaaj ho sakta hai, aur sahi madad se zyadatar logon ko sachmuch ki, tikne waali raahat milti hai. Kai bhaartiya gharon mein ise chhupa diya jaata hai ya "tension" kehkar taal diya jaata hai, aur wo khaamoshi sabse bhaari usi par padti hai jo ise uthaaye ghoom raha hai.
Kai logon ke liye sabse mushkil hissa wo tay tareeke khud nahi hote. Yeh wo khaamosh yakeen hota hai ki in vichaaron ka aana unhein khatarnaak, ganda, ya kisi tarah toota hua bana deta hai. Aisa sochna samajh mein aata hai, par yeh baat sach nahi hai. Jo vichaar aapko daraate hain, wo ek aisi haalat ke lakshan hain jiska ilaaj ho sakta hai, aapki achhaai par koi faisla nahi. Jo insaan kisi vichaar se tadapta hai, wo lagbhag hamesha wahi insaan hota hai jo us par kabhi amal nahi karega.
Raahat dheere-dheere aati hai aur aam taur par seedhe-saade dhang se. Zyadatar log jinhein sahi madad milti hai, wo sachmuch behtar hote hain, aur kai log paate hain ki chakra ki pakad itni dheeli pad jaati hai ki wo unke dinon ko bamushkil chhoota hai. Kisi tanaav bhare daur mein ek mushkil samay fir laut sakta hai, aur yeh bhi kai logon ke liye raaste ka hissa hai, koi naakaami nahi. Kai bhaartiya parivaaron mein OCD ka naam kabhi nahi liya jaata, bas khaamoshi mein uthaaya jaata hai ya "tension" keh diya jaata hai, aur wo khaamoshi sabse bhaari usi par padti hai jo shak ke saath jaagta rehta hai. Yeh khaamoshi aapke baare mein sach nahi hai.
Wahi dimaag jisne ek vichaar ko emergency ki tarah lena seekha, wahi, sabr bhare abhyaas aur samay ke saath, use guzar jaane dena bhi seekh sakta hai. Shaayad hi kabhi kisi ek saaf pal mein, lagbhag hamesha kai aam, dheere-dheere shaant hote palon mein.
Aur jaanna chahein to
Jo madad karta hai uska abhyaas karte rahiye, un dinon ko maaf kar deejiye jo soche mutaabiq nahi gaye, aur dheere se fir shuru keejiye. Ek bhaari hafte ke baad kaam ko fir se utha lena dobara shuru karna nahi hai. Yahi to kaam hai, aur sacchi recovery asal mein zyadatar aisi hi dikhti hai. Shak shaayad ab bhi kabhi-kabhi aata rahe. Farak yeh hai ki ab aapko uska jawaab nahi dena padta.
Aapke saath
Agar koi bhaari din kabhi aise vichaar laaye ki zindagi jeene laayak nahi hai, to kripya madad maangiye, akele jhel mat leejiye. Aap Tele-MANAS, muft rashtriya helpline ko, 14416 par, kisi bhi waqt, din ho ya raat, phone kar sakte hain. Neeche ka sankat card kuchh aur logon ke naam deta hai jin tak aap pahunch sakte hain.
Aaj, ek chhoti fikr chuniye aur use bina us par amal kiye baitha rehne deejiye, aam se ek minute zyada hi sahi. Usi ek abhyaas ko ek hafte tak nibhaaiye, aur dekhiye ki yeh shak ki pakad par kya asar daalta hai.
Yeh jaankari kahan se hai
Yeh guide samajhne mein madad karti hai. Yeh nidaan nahin hai. Uske liye doctor se milein.