Raat ke teen baje jaagte hue dopahar ki koi baat baar baar dohrana. Choolhe ke paas khare khare kal ki fikr shuru. Agar in saalon mein dimagh ka shor barh gaya hai to aap akeli nahin, aur Pakistan Menopause Society mindfulness ko un cheezon mein ginti hai jo zindagi ke is mor par zehni sehat mein madad kar sakti hain.
Rehan sehan aur tandrusti
Mindfulness aur muraqaba
Dimagh mein chalti list ke bajaye, jaan boojh kar us lamhe par dhyaan dena jis mein aap hain. Menopause ke saalon mein mindfulness ke baare mein hidayat kya kehti hain, aur aik sachchi baat ke yeh kis ki madad nahin karti.
Lafz aur hidayat
- English
- Meditation
- In naamon se bhi dhoonda jata hai
- breathing exercises, relaxation
- Urdu
- مراقبہ
- Roman Urdu
- muraqaba
- Pakistan Menopause Society ki 2026 ki sifarishaat mindfulness par mabni tareeqon ko amli, kam kharch aur apni saqafat ke mutabiq dhaale ja sakne wale kehti hain, aur kehti hain ke yeh community mein ya aam doctor ke clinic ki satah par diye ja sakte hain (section 4.2.4.2).
- Yehi sifarishaat kehti hain ke stress kam karna, neend ki aadatein behtar karna aur mindfulness wali mashqein zehni sehat behtar kar sakti hain, aur likhti hain ke Pakistan mein zehni sehat ke masail aksar badnami ke dar se pehchane nahin jate (section 4.2.4).
- NHS ki website aaram dene wali cheezon, jaise yoga, tai chi ya muraqaba, ko un kaamon mein ginti hai jo menopause aur perimenopause ki alamaat mein madad kar sakte hain.
- NHS ka mindfulness wala safha kehta hai ke research ke mutabiq yeh stress, bechaini aur depression mein madad kar sakti hai, aur saath yeh bhi kehta hai ke bohat se logon ko yeh faida mand lagti hai, magar yeh sab ke liye theek nahin.
Yeh kya hai
Mindfulness ka matlab hai us lamhe par dhyaan dena jis mein aap hain. NHS ise yun bayaan karta hai ke lamha ba lamha yeh mehsoos karna ke aap ke andar aur bahar kya ho raha hai: aap ke khayal aur ehsaasaat, aur aas paas ke manzar, aawazein aur jism ke ehsaas bhi.
Muraqaba is ki mashq ka aik tareeqa hai. NHS ke mutabiq mindfulness wale muraqabe mein aap khamoshi se baith kar apni saans, aawazon ya jism ke hisson par dhyaan deti hain, aur jab bhi dimagh bhatke, dhyaan wapas laati hain. Dimagh bhatke ga. Yeh isi ka hissa hai.
Shuru karne ke liye kisi app, chatai ya class ki zaroorat nahin. NHS kehta hai ke rozmarra ki cheezon par dhyaan dein, jaise jo khana aap kha rahi hain ya chalte hue hawa, aur din mein is ke liye aik muqarrara waqt chun lein.
Yeh kyun hota hai
NHS ki website kehti hai ke menopause aur perimenopause (mahwari band hone ke aas paas ka waqt) mein mood ka ghari ghari badalna, udaasi aur bechaini aam hain. Pakistan Menopause Society ki sifarishaat udaasi, bechaini aur neend ki kharabi ko menopause ki taraf tabdeeli ke daur ki ibtidai alamaat mein ginti hain (Table 1), aur kehti hain ke Pakistan mein zehni sehat ke masail aksar badnami ke dar se nazar andaaz ho jate hain (section 4.2.4).
NHS batata hai ke mindfulness ka kaam kya hai. Yeh aap ko apne khayalon ko aate jaate dekhne, un ke pattern samajhne, aur yeh pehchaanne mein madad deti hai ke kab woh aap par haavi ho rahe hain. Yeh stress ya bechaini ki nishaniyan jaldi pehchaanne mein bhi madad de sakti hai. NHS saaf kehta hai ke is ka maqsad khayalon ko bhagana nahin, balke unhein aisi cheez ki tarah dekhna hai jo aati hai aur chali jati hai.
Hidayat mein kya likha hai
- Pakistan Menopause Society mindfulness par mabni tareeqon ko menopause ke saalon mein zehni sehat ka aik hissa kehti hai, CBT (baat cheet ki therapy) aur ghar walon ke saath ke saath saath (section 4.2.4).
- CBT ke baare mein yehi sifarishaat kehti hain ke yeh hot flush aur mood donon ke liye tajweez ki jati hai, aamne saamne, group mein ya door baithe (4.2.4.1). Dekhein menopause ke liye CBT.
- Australasian Menopause Society kehti hai ke menopause ki alamaat ke liye mindfulness, paced breathing aur sukoon ki mashqon par tehqeeq hui hai, lekin yeh ke saboot itne mazboot nahin ke in ke istemal ki taeed ho sake.
- NHS ki website menopause ki alamaat ke liye aazmane wali aaram deh cheezon mein muraqaba, yoga aur tai chi likhti hai, aur is ka mindfulness wala safha kehta hai ke NICE kam shadeed depression ke ilaaj ke aik tareeqe ke taur par mindfulness par mabni therapy tajweez karti hai.
Yehi NHS safha is ki haddein bhi sachchai se batata hai: is ke mutabiq bohat se logon ko mindfulness faida mand lagti hai, magar yeh sab ke liye theek nahin. Woh kehta hai ke kuch logon ko is se madad nahin milti, ya woh badtar mehsoos karte hain. Agar aap ke saath aisa hai to ise aik taraf rakhein aur yeh baat apne doctor ke paas le jayen.
Doctor ko kab dikhayen
Mindfulness doctori ilaaj ke saath chalti hai, is ki jagah kabhi nahin. Agar udaasi, fikr ya chirchirapan hafton se hai, aap ki neend, kaam ya ghar walon par asar daal raha hai, ya bas aap ko lagta hai ke aap apne aap mein nahin, to appointment lein. Pakistan Menopause Society doctoron se kehti hai ke menopause ki mulaqat mein mayaari sawalnamon se depression aur bechaini ki jaanch karein (section 4.2.4.6).
Doctor se poochne ke sawal
- Mera mood aur meri fikrein badal gayi hain. Kya is ka taalluq perimenopause se ho sakta hai, aur mere paas kya raaste hain?
- Kya koi mindfulness ka course, group ya CBT programme hai jis ke liye aap mujhe refer kar sakein, aamne saamne ya online?
- Kya mere hot flush ke liye saans ki warzish aazmane ke laaiq hai?
- Agar main behtar ke bajaye badtar mehsoos karne lagoon to kis ko bataoon?
Deen aur ghar wale
Pakistan Menopause Society ki sifarishaat is hisse mein namaz ke baare mein likhti hain. Woh roz ki namazon ko mindfulness ke aise waqfe kehti hain jo din mein pehle se bane hue hain, aur jin se thehrao, aik rhythm mein saans aur mamool ka ehsaas milta hai (section 4.2.4.7). Roshara yeh baat waise hi batata hai jaise PMS kehti hai. Namaz ka matlab kya hai, yeh aap aur aap ke deen ke beech ki baat hai, aur yeh safha ibadat ke baare mein koi daawa nahin karta.
Yehi hissa zikr aur dua ke baare mein bhi likhta hai. Un ke baare mein sawal, aur yeh ke muraqaba jaisi mashqein aap ke deen mein kahan baithti hain, kisi aise mustanad aalim se poochne ke hain jis par aap bharosa karti hon.
Ghar mein khamoshi ka aik lamha dhoondna sab se mushkil kaam ho sakta hai. PMS doctoron se kehti hai ke mashaurat mein ghar walon ko shamil karein, kyunke Pakistan ki khandaan wali saqafat mein shohar aur ghar walon ka saath is baat par bara asar rakhta hai ke aurat apni sehat ka kaise khayal rakhti hai (4.2.4.4). Band darwaza maangna aik munasib maang hai.
Is par nazar rakhein
- Roshara ka alamaat ka score chand minute mein 27 alamaat ko number deta hai, account ke baghair. Kul number apni appointment par saath le jayen. Alamaat ka score shuru karein
- “Main kahan hoon?” us mor ko naam deta hai jis par aap shayad hain. Chhe sawal. Main kahan hoon? Shuru karein
- Tracker mein roz ka haal likhein, aur yeh bhi ke us se zara pehle kya hua tha. Is ke liye muft account chahiye. Tracker kholein
Aam sawal
- Kya muraqaba aur mindfulness aik hi cheez hain?
- Poori tarah nahin. NHS ke mutabiq mindfulness ka matlab hai lamha ba lamha us par dhyaan dena jo aap ke andar aur bahar ho raha hai, aur yeh kisi bhi waqt ki ja sakti hai. Mindfulness wala muraqaba is ki baqaida mashq hai: khamoshi se baith kar apni saans, aawazon ya jism par dhyaan dena, aur jab dhyaan bhatke to use wapas lana. (Hawala: NHS website, Mindfulness (reviewed 17 August 2026))
- Kya mindfulness hot flush mein madad kar sakti hai?
- Australasian Menopause Society kehti hai ke menopause ki alamaat ke liye mindfulness, paced breathing yani aahista aahista saans lene ki warzish, aur sukoon ki mashqon par tehqeeq hui hai, lekin saboot itne mazboot nahin ke in ke istemal ki taeed ho sake. Yeh CBT ke liye behtar saboot batati hai, jis ka apna safha hai. (Hawala: Australasian Menopause Society, Non-hormonal treatments for menopausal symptoms (information sheet, content updated November 2025))
- Agar mindfulness se main badtar mehsoos karoon to?
- Ise jaari rakhna zaroori nahin. NHS ka mindfulness wala safha kehta hai ke kuch logon ko is se madad nahin milti, ya is se woh badtar mehsoos kar sakte hain. Agar mood udaas rehta hai ya bechaini hoti hai to baat karne ke liye aap ka doctor sahi shakhs hai. (Hawala: NHS website, Mindfulness (reviewed 17 August 2026))
Hawale
- Pakistan Menopause Society, Good Clinical Practice Recommendations for Menopause Care in Pakistan (JSOGP 16(2), 28 April 2026)Hissa: 2.1, Table 1; 4.2.4; 4.2.4.1; 4.2.4.2; 4.2.4.4; 4.2.4.6; 4.2.4.7 · 1 October 2026 ko khola gaya
- NHS website, Things you can do to help menopause and perimenopause symptoms (reviewed 19 May 2026)Hissa: Lifestyle changes for perimenopause and menopause; How to ease mood changes · 1 October 2026 ko khola gaya
- NHS website, Mindfulness (reviewed 17 August 2026)Hissa: What is mindfulness?; Different mindfulness practices; Is mindfulness helpful for everyone? · 1 October 2026 ko khola gaya
- Australasian Menopause Society, Non-hormonal treatments for menopausal symptoms (information sheet, content updated November 2025)Hissa: Psychological therapies · 10 October 2026 ko khola gaya