Society and Mind
Mental healthSchool Mein Mann Ka Haal
A warm, plain guide for a student whose mind feels heavy at school: what it is really telling you, how to tell someone, how friends can help, and where to find free support.
Jab mann bhaari ho aur school jaana pade
Agar kisi-kisi din school bahut zyada lagne lage, aur aap bata bhi na paayein kyun, to aap kamzor nahi hain aur akele bhi nahi hain. Mann ka bhaaripan sachcha hota hai, iski wajah hoti hain, aur sahi madad se yeh theek bhi ho sakta hai.
Ho sakta hai jo cheezein pehle achchhi lagti thi, ab bemaza lagne lagi ho. Ho sakta hai neend na aati ho, ya phir din bhar soye hi rehte ho. Ho sakta hai har class se pehle chhaati mein jakadn si ho, ya chhoti-chhoti baaton par rona aa jaaye, ya apno par hi jhallaahat nikal jaaye. Ho sakta hai bas ek aisi thakaan ho jo aaram karne se bhi nahi jaati. School apni raftaar se chalta rehta hai, exam aate rehte hain, aur andar se aap uske saath chalne mein joojh rahe hote hain.
Yeh bhaaripan aapke swabhaav ki koi kami nahi hai aur na hi aalas hai. Yeh aapka mann dabaav mein hai, jaise sharir ko bukhaar aa jaata hai. Aur ek zaroori baat: ye takleefein aksar kam umar mein hi shuru hoti hain. Duniya bhar ke adhyayan batate hain ki kareeb har teen mein se ek maansik takleef 14 saal se pehle shuru hoti hai, aur kareeb aadhi 18 saal se pehle, theek inhi school ke saalon mein.
Isiliye ise abhi pehchaan lena bahut maayne rakhta hai. School ke dino mein mann ka bhaari hona aapki kahaani ka ant nahi hai. Yeh ek ishaara hai, aur ishaaron ka jawaab diya ja sakta hai.
Aditya solah saal ka hai. Baahar se dekhne par woh theek-thaak lagta hai: woh school aata hai, apna zyadatar kaam jama kar deta hai, lunch mein hansta hai. Par andar se, subah uthkar din ka saamna karna mushkil ho gaya hai. Woh jaagte hue chinta karta rehta hai, phir din bhar ek aisi haalat mein ghisatta rehta hai jahaan kuchh bhi khaas mehsoos nahi hota. Usne kisi ko kuchh nahi bataya. Use lagta rehta hai ki use khud hi ise sambhaal lena chahiye, aur agar usne kuchh kaha to log sochenge ki woh naatak kar raha hai.
Aditya naatak nahi kar raha. Jo woh andar liye ghoom raha hai woh sachcha hai, aur use chupchaap dhote rehna use aur bhaari bana raha hai. Mann ka bhaari hona iska matlab yeh nahi ki aap mein insaan ke taur par koi kharaabi hai. Iska matlab hai ki kuchh chal raha hai jis par dhyaan dene ki zaroorat hai, theek waise hi jaise bukhaar ya tooti haddi par dete hain.
Agle kuchh din, bas dekhiye, khud ko kose bina. Bhaaripan kab badhta hai, aur kab thoda kam hota hai? Subah ya raat? Kin kuchh classon ke aaspaas, kin logon ke aaspaas, kin khayaalon ke aaspaas? Aapko abhi kuchh theek nahi karna hai. Aap bas apna khud ka pattern samajh rahe hain, aur yahi pehla asli kadam hai.
Students kis daur se guzarte hain
Tanaav, ghabraahat aur udaas din bade hone ka ek saamanya hissa hain. Par jab bhaaripan hafton tak tika rahe, ya aapki neend, aapki dosti, ya aapki padhaai mein rukaavat daalne lage, to yeh kisi aam mushkil daur se zyada ho sakta hai.
Har kisi ke mushkil din hote hain. Exam ki ghabraahat, kisi dost se jhagda, kharaab result ke baad udaasi, ye insaan hone ka hissa hain, aur aamtaur par ye guzar jaate hain. Kabhi-kabhi tanaav mehsoos hone ka matlab yeh nahi ki aap mein kuchh gadbad hai.
To aam mushkil daur ko us cheez se kaise pehchaanein jis par zyada dhyaan dene ki zaroorat hai? Ek kaam ki pehchaan hai, samay aur uska failaav. Agar udaasi, chinta ya khaalipan hafton tak tika rahe, aur aapki neend, khaane, dosti, ya padhaai karne ki taakat mein rukaavat daalne lage, to yeh ek aisa ishaara hai jise gambhirta se lena chahiye. Yeh naatakbaazi ki baat nahi hai. Yeh is baat ko pehchaanne ki hai ki kab joojhna itna bada ho gaya hai ki use akele nahi dhoya ja sakta.
Ek aam mushkil daur.
Aap udaas ya tanaav mein mehsoos karte hain, par kuchh dino mein yeh chhat jaata hai. Aap ab bhi kuchh cheezon ka maza le paate hain, neend zyadatar theek aati hai, aur zindagi ke saath chal paate hain.
Gambhirta se lene layak.
Bhaaripan hafton tak tika rehta hai. Neend, bhookh, ya dhyaan lagana bigda hua hai. Jo cheezein pehle achchhi lagti thi ve bemaza lagti hain. Aap logon se door hatte ja rahe hain.
Jaldi poochhein, der se nahi.
Aapko lagta hai ki koi ummeed nahi bachi, ya khud ko chot pahunchaane ya yahaan na rehne ke khayaal aate hain. Iska saamna kabhi akele nahi karna chahiye. Aaj hi kisi bharosemand bade ko bataiye.
Jo bhi ho, batane se madad milti hai.
Madad maangne ke liye yeh pakka hona zaroori nahi ki baat gambhir hi hai. Jaldi baat kar lene se sab kuchh aasaan ho jaata hai, chahe nateeja jo bhi nikle.
Agar aapke mann ka koi hissa khud ko chot pahunchaane ke baare mein soch raha hai, ya lagta hai ki zindagi ko aage chalana bahut mushkil hai, to kripya aaj hi kisi se baat kijiye, kisi bharosemand bade se, kisi counsellor se, ya kisi helpline se. Aap abhi sahaare ke haqdaar hain, baad mein nahi.
Aur jaanna chahein to
Aisi koi pakki lakeer nahi hoti jahaan ek saamanya udaasi kisi badi cheez mein badal jaati hai, aur aapko ise akele suljhaana bhi nahi hai. Isiliye to teacher, counsellor aur doctor hote hain. Aapka bas ek kaam hai, yeh pehchaanna ki kab bhaaripan nahi chhat raha, aur kisi ko batana. Yeh kya hai aur kya raahat deta hai, ise samajhna ek aisa kaam hai jise aap baant sakte hain.
Kisi teacher ya counsellor ko batana
Kisi bade ko batana naamumkin sa lag sakta hai, khaaskar pehli baar. Par zyadatar students jo aage badhkar baat karte hain, unhe yeh utna daraawna nahi lagta jitna dara tha, aur pehli baar ka achchha anubhav har agla kadam aasaan bana deta hai.
Agar kisi teacher ko batane ke khayaal se hi aapka dil baith jaata hai, to aap akele nahi hain. Jab shodhkarta yuvaon se poochhte hain ki ve chup kyun rehte hain, to wahi jawaab baar-baar aate hain: sharm aur jhijhak, yeh pakka na hona ki jo ve mehsoos kar rahe hain woh sachmuch koi samasya hai bhi ya nahi, aur ise khud hi sambhaal lene ki chaahat. Ye bhaavnayein saamanya hain. Aur chupke se yahi wo cheez bhi hai jo takleef ko banaaye rakhti hai.
Ab usi shodh ka ummeed jagaane waala hissa. Yuva kehte hain ki kisi bharosemand insaan ka hausla dena, aur pehli baar khulkar baat karne par achchha anubhav hona, batane ko kahin zyada aasaan bana deta hai. Pehli baatcheet sabse mushkil hoti hai. Aur aksar yahi wo baatcheet hoti hai jo cheezein badal deti hai.
Aapko ekdam sahi shabdon ki zaroorat nahi hai. Aap ise seedha-saada rakh sakte hain: "Main kuchh dino se bahut udaas mehsoos kar raha hoon aur mujhe samajh nahi aa raha kya karoon." Koi bharosemand counsellor ya teacher aage ki baat sambhaal lega. Kai bhaarateey parivaaron mein humein sikhaaya jaata hai ki pareshaaniyaan andar hi rakho, ki log kya kahenge. Par kisi ek bharosemand bade ko batana apni pareshaaniyaan poori duniya ke saamne kholna nahi hai. Yeh behtar mehsoos karne ki taraf ek niji kadam hai.
Aakhirkaar Aditya ne ek teacher ko bata hi diya jis par use bharosa tha, lagbhag bina soche, class ke baad rukkar. Uske paas koi taiyaar bhaashan nahi tha. Usne bas itna kaha ki subahein bahut mushkil rahi hain. Teacher na ghabraayi, na use bhaashan dene lagi. Usne suna, use batane ke liye shukriya kaha, aur school counsellor tak pahunchne mein uski madad ki. Baad mein Aditya ko halka mehsoos hua, aur thodi hairaani bhi, kyunki jis cheez se woh hafton darta raha tha woh paanch minute mein nipat gayi thi.
Yaad rakhiye
Kisi bharosemand bade ko batana kamzori nahi hai aur na hi "naatak karna". Yeh sabse himmat waale aur sabse kaam ke kaamon mein se ek hai jo aap kar sakte hain. Us bade ka kaam sunna aur aapko sahaara dilaane mein madad karna hai, aapko judge karna nahi.
Kisi ek bade ke baare mein sochiye jis par aapko bharosa ho: koi teacher, koi counsellor, koi coach, koi rishtedaar. Bas ek. Aapko aaj unse baat nahi karni hai. Bas woh ek vaakya mann mein dekhiye jo aap keh sakte hain, kuchh itna seedha-saada ki "Main udaas mehsoos kar raha hoon aur mujhe thodi madad chahiye." Us vaakya ko taiyaar rakhna use tab kehna bahut aasaan bana deta hai jab aap taiyaar ho.
Jab koi dost joojh raha ho
Jab students takleef mein hote hain, to aksar kisi bade se pehle ve kisi dost ki taraf mudte hain. Woh dost hona maayne rakhta hai. Aapka kaam kuchh theek karna ya koi beemari batana nahi hai, aapka kaam hai sunna, achchha bane rehna, aur unhe kisi bade tak pahunchne mein madad karna.
Dost usse kahin zyada maayne rakhte hain jitna hum maan lete hain. Yuva aksar kisi bade se pehle kisi dost ki taraf mudte hain, aur ek dost ka kaam kuchh theek karna ya koi beemari batana nahi hai, uska kaam hai sunna, achchha bane rehna, aur us insaan ko kisi bade ya counsellor tak pahunchne mein madad karna. Aapko koi therapist banne ki zaroorat nahi hai. Aapko ek achchha dost banna hai, jo aapko pehle se aata hai.
Agar koi dost aapko bataaye ki woh joojh raha hai, ya aap dekhein ki woh door hatta ja raha hai, chup-chup rehne laga hai, ya ummeed khoya sa lagta hai, to aap bas saath hokar hi madad kar sakte hain. Bina jaldi mein kuchh theek karne ki koshish kiye suniye. Ise hansi mein mat udaaiye aur na doosron ko jaakar bataiye. Aur narmi se, pyaar se, use kisi bharosemand bade ko batane mein madad kijiye, kyunki kuchh cheezein itni badi hoti hain ki dost unhe akele nahi dho sakte. School ke aise karyakram jo students ko ek-doosre ka sahaara banna sikhaate hain, sachmuch madad kar sakte hain.
Jab Aditya ke dost Rehaan ne dekha ki woh lunch mein chup-chup rehne laga hai, to usne iska koi bada mudda nahi banaya. Usne bas ek din uske saath baithkar kaha, "Tu pichhle kuchh dino se kuchh alag sa lag raha hai. Agar baat karni ho to main hoon." Aditya ne pehle to zyada kuchh nahi kaha. Par kuchh din baad, Rehaan hi tha jo uske saath counsellor ke daftar tak chalkar gaya, aur baahar intezaar karta raha. Usne kuchh theek nahi kiya. Usne bas itna pakka kiya ki uske dost ko akele na jaana pade.
Ek aur baat hai, aur yeh maayne rakhti hai. Kisi dost ki takleef ko dhona aap par bhi bojh daal sakta hai, khaaskar tab jab ve aapse koi gambhir raaz chhipaane ko kahein. Agar koi dost khatre mein hai to aapko kisi bharosemand bade ko batane ka haq hai, bhale hi unhone aapko mana kiya ho. Waisa raaz rakhna aapki umar ke kisi bhi insaan ke liye bahut bhaari hai, aur batana pyaar ka kaam hai, dhokha nahi.
Agar koi dost khatre mein ho
Agar koi dost kabhi khud ko chot pahunchaane ya zinda na rehne ki baat kare, to ise apne tak mat rakhiye, aur ise akele sambhaalne ki koshish mat kijiye. Usi din kisi bharosemand bade, kisi counsellor, ya kisi helpline ko bataiye. Aap uska bharosa nahi tod rahe. Aap use surakshit rakhne mein madad kar rahe hain.
Aur jaanna chahein to
Ek sahaara dene waala dost hone ka matlab yeh nahi ki har ghante maujood raha jaaye, ya saare jawaab paas hon, ya haalaat mushkil hone par khud ko zimmedaar mehsoos kiya jaaye. Aap gehraai se parwah bhi kar sakte hain aur phir bhi apni hadein rakh sakte hain. Apne dost ko un badon aur helplinon ki taraf ishaara kijiye jo bhaari hisson ke liye trained hote hain. Isse aap uske dost bane reh sakte hain, jo use sabse zyada chahiye, bajaay iske ki aap uska iklota sahaara ban jaayein.
Maa-baap, teacher, counsellor ki team
Madad tab sabse achchhe se kaam karti hai jab kisi student ke aaspaas ke bade ek saath jutein, bajaay iske ki har koi akele-akele koshish kare. Ek maa ya baap, ek teacher, aur ek counsellor team bankar usse kahin zyada sambhaal sakte hain jitna unmein se koi akela.
Sabse mazboot sahaara ek team ki mehnat hai, kisi ek insaan ka kaam nahi. Sabse achchhe school karyakram, duniya bhar ki swaasthya salaah ke mutaabik, students ko tanaav sambhaalne aur samasyayein suljhaane jaise hunar sikhaate hain, aur saath hi poore school ko ek aisi jagah banaate hain jahaan madad maangna surakshit ho. Maa-baap, teacher aur counsellor jab ek hi disha mein jutte hain, to ve kisi ek akele ki tulna mein student ko kahin behtar sambhaal sakte hain.
Aapke liye, ek student ke taur par, yeh achchhi khabar hai. Iska matlab hai ki aapko kisi ek insaan ko chunkar yeh ummeed nahi lagaani ki wahi sab kuchh theek kar dega. Aapke paas ek chhota ghera ho sakta hai: ek maa ya baap jo samajhte hon, ek teacher jo jagah deta ho, ek counsellor jo raah dikhaata ho. Har koi ek hissa uthaata hai.
Aditya ke khulkar baat karne ke baad, uske counsellor ne, uski sehmati se, uske maa-baap aur ek teacher se baat ki. Unhone ise seedha aur izzat ke saath rakha. Uske maa-baap ne "marks kaise rahe" ke bajaay "tu sachmuch kaisa mehsoos kar raha hai" poochhna seekha. Uske teacher ne mushkil waqt mein use thoda zyada waqt diya. Counsellor har hafte haal poochhta raha. Inmein se kisi ne bhi ise akele nahi dhoya, aur Aditya ko yeh mehsoos hona band ho gaya ki woh daaraaron se neeche gir raha hai.
Bhaarateey gharon mein maa-baap ko ismein shaamil karna jokhim bhara lag sakta hai, khaaskar agar aapko daant ya bhaashan ka dar ho. Yeh madad karta hai ki pehli paarivaarik baatcheet mein kisi counsellor ko raah dikhaane diya jaaye, taaki woh daant ke bajaay samajh se shuru ho. Aur school ke aise karyakram jo ye sambhaalne ke hunar sikhaate hain, sachmuch madad karte hain: ek badi sameeksha mein paaya gaya ki schoolon mein diye gaye aise paathon se students mein udaasi aur chinta mein chhoti par sachchi kami aayi.
Aur jaanna chahein to
Team ka matlab yeh nahi ki har koi aapke baare mein sab kuchh jaanta ho. Kya baanta jaaye aur kiske saath, ismein aapki baat chalti hai. Ek achchha counsellor maa-baap ya teacher se baat karne se pehle aapki ijaazat poochhega, aur sirf utna hi baantega jitne se aapko sahaara milne mein madad ho. Team ka hissa hona apni nijta khona nahi hai. Yeh aise log paana hai jo aapke saath hain.
Asal mein madad kaise paayein
Aapko ise akele nahi suljhaana hai, aur madad jitna aap sochte hain usse kahin kareeb hai. Aise muft aur gopneey raaste hain jo theek aap jaise students ke liye banaaye gaye hain, aur jaldi aage badhkar baat karne se zyada darwaaze khulte hain.
Madad paana haar maan lena nahi hai. Yeh uska ulta hai: yeh samajhdaari aur himmat ka kaam hai, aur yeh kaam karta hai. School mein sambhalne ke tareeke seekhna aapko ek sachchi shuruaati badhat deta hai, har cheez ka ilaaj nahi, par ek asli badhat. Mushkil hissa aamtaur par bas pehla kadam hi hota hai, aur jitne zyadatar students samajhte hain usse kahin zyada darwaaze hote hain.
Bhaarat mein bahut se log jo joojhte hain, ve kabhi kisi madad tak pahunch hi nahi paate. Ek raashtreey survey mein paaya gaya ki zyadatar haalaton mein, inse joojh rahe logon mein se teen-chauthaai ya usse zyada ko koi ilaaj nahi mil raha tha, aur sharm va badnaami ka dar logon ke chup rehne ki badi wajah thi. Joojhna aam baat hai; na poochhna usse bhi zyada aam hai, aur yahi wo hissa hai jise hum badal sakte hain. Aapka aage badhkar baat karna theek wahi hai jisse yeh badalta hai.
Aapka school counsellor.
Agar aapke school mein koi hai, to aksar yahi sabse aasaan pehla darwaaza hota hai. Gopneey, muft, aur theek wahin maujood. Bas darwaaza khatkhataiye, ya kisi teacher se un tak pahunchne mein madad maangiye.
Koi bharosemand teacher.
Aapke school mein koi counsellor nahi? Koi teacher jis par aapko bharosa ho, aapki baat sun sakta hai aur agla kadam dhoondhne mein madad kar sakta hai. Aapko ekdam sahi insaan ki zaroorat nahi, bas ek bharosemand insaan ki.
Koi maa-baap ya rishtedaar.
Ghar mein ek samajhdaar bada bahut farq la sakta hai, aur zaroorat hone par kisi doctor tak pahunchne mein madad kar sakta hai.
Koi muft helpline.
Aap kahin se bhi, apna naam bataaye bina, muft mein phone kar sakte hain. Trained log aapki baat sunenge aur raah dikhaayenge, din ho ya raat.
Theek isi ke liye banaayi gayi muft raashtreey helplinein hain. Aap Tele MANAS par 14416 number par kabhi bhi, Bhaarat mein kahin se bhi phone kar sakte hain, aur kisi trained insaan se baat kar sakte hain jo madad ke liye taiyaar hai. Yeh muft hai, aur aapko apna naam batana zaroori nahi. Chahe koi bhaari hafta ho, koi dara dene waala khayaal ho, ya aapko bas kisi ke sunne ki zaroorat ho, woh number maujood hai.
Ek chhota kadam
Poochhne se pehle aapko sab kuchh suljha hua rakhna zaroori nahi. Jo aapne dhyaan mein liya hai wahi lekar jaaiye: kya bhaari lagta hai, yeh kab shuru hua, ise kya badtar ya behtar banaata hai. Kisi counsellor ya doctor ko theek yahi chahiye. Poochhna khud se sambhalna chhod dena nahi hai. Yeh aapka ise achchhe se sambhalna hi hai.
Is booklet mein se koi ek darwaaza chuniye aur is hafte ek chhota kadam uthaiye. Tele MANAS ka number, 14416, apne phone mein save kijiye. Ya kisi ek bade ka naam likhiye jisse aap baat kar sakte hain. Ya kisi dost ko ek sachcha message bhejiye. Aapko ek baar mein sab kuchh theek nahi karna hai. Shuruaat ke liye ek kadam kaafi hai, aur shuruaat karna hi to poori baat hai.
Yeh jaankari kahan se hai
Aur padhne ke liye
Yeh guide samajhne mein madad karti hai. Yeh nidaan nahin hai. Uske liye doctor se milein.