Zehni dabao ko sambhalna

NHS Every Mind Matters ka safha zehni dabao ko khatre ya dabao mehsoos hone par jism ka radd-e-amal batata hai. Thora sa dabao kaam karne mein madad de sakta hai. Bohat zyada aur bohat der tak rahe to mood, jism aur rishton par asar daal sakta hai, aur NHS kehta hai ke lamba ya shadeed zehni dabao us thakan tak le ja sakta hai jise aksar burnout kehte hain.

Zehni dabao menopause ki alamat nahin. Yeh tab hota hai jab aap par zimmedariyan us se zyada hon jitna in ke liye aap ke paas hai. Perimenopause in donon palron ko aik saath aur bhaari kar sakta hai.

NHS nishaniyan ginwata hai. Chirchirapan, ghussa ya baat baat par rona aana. Fikr, bechaini ya yeh lagna ke sab kuch sar par aa gaya hai, daurte khayal aur faisla karne mein mushkil. Jism mein pait ke masle, sar dard, patthon mein dard, chakkar aana ya behoshi si mehsoos hona. Zehni dabao se yeh bhi badal sakta hai ke aap kitna khati hain ya warzish karti hain, alcohol ya cigarette, aur yeh ke aap logon se milti hain ya nahin.

In mein se bohat si baatein khud perimenopause se milti hain, jis ke baare mein NHS kehta hai ke is mein mood mein tabdeeli, udaasi (dil nahin lagta) aur bechaini aam hain. Yeh batana mushkil ho sakta hai ke aik kahan khatam hota hai aur doosra kahan shuru. Yeh aap ko akele nahin suljhana; doctor madad kar sakta hai.

NHS zehni dabao ki aam wajahein ginwata hai: zindagi ki tabdeeliyan, paison ki fikr, kaam ke masle, rishton ki mushkilein, aap ki ya kisi qareebi ki sehat ke masle, bachchon ki parwarish, aur yeh ehsaas ke koi saath nahin. Darmiyani umar mein yeh aksar aik saath aati hain.

Pakistan Menopause Society aik maqami wajah batati hai ke yeh bojh nazar kyun nahin aata. Is ki sifarishaat kehti hain ke Pakistan mein zehni sehat ke masle aksar muashrati sharm ki wajah se pehchane nahin jate (4.2.4). Baat na karne se bojh halka nahin hota.

Zehni dabao wale hormone ke baare mein online daawon ke liye dekhein cortisol (stress wala hormone).

Pakistan Menopause Society

2026 ki sifarishaat ka section 4.2.4 zehni sehat ke baare mein hai. Is mein yeh likha hai:

• zehni dabao kam karna, neend ki behtar aadatein aur mindfulness jaisi mashqein
• CBT, aamne saamne, group mein ya door se, aur jahan maahir tak pohanchna mushkil ho wahan khud se karne wali CBT (4.2.4.1)
• mindfulness, jise yeh amli, kam kharch aur maqami saqafat ke mutabiq dhal jane wali kehti hain, aur jo community ya aam clinic mein di ja sakti hai (4.2.4.2)
• counselling mein ghar walon ko shamil karna (4.2.4.4).

Section 4.2.6 batata hai ke shohar aur ghar wale kya kar sakte hain: hormone ki tabdeeliyon par khul kar baat, apni jagah aur waqt ka ehtiraam, mil kar sehatmand aadatein, mil kar zehni dabao sambhalna, aur baghair kisi sharm ke maahir se madad lena.

NHS

NHS ke menopause wale safhe yoga, tai chi ya muraqaba jaisi sukoon wali sargarmiyon, isi daur se guzarne wali doosri auraton se baat, baqaida warzish aur aaram ka mashwara dete hain. Yeh hot flush (garmi lagti hai) mein aaram ke tareeqon mein zehni dabao kam karne ke raaste dhoondna bhi ginte hain. European Menopause and Andropause Society (EMAS) zyada mohtaat hai: warzish par us ki 2026 ki sheet kehti hai ke hot flush ke liye warzish ke baare mein saboot mile jule hain. Pakistan Menopause Society zehni dabao kam karne ki jo wajuhaat batati hai, yani aap ka mood aur zehni sehat, woh donon suraton mein apni jagah hain.

NHS Every Mind Matters ka safha amli qadam batata hai: bare kaam chhote hisson mein baantein aur aik hissa ho jaye to apne aap ko shabaash dein, mushkil dinon ki pehle se tayyari karein, zyada chalein phirein, kisi bharose wale se baat karein, aur khud se karne wali CBT aazmayen.

NHS ki website kehti hai ke menopause ke aas paas udaasi aur bechaini mein, aur neend ke maslon mein, CBT madad kar sakti hai. Pakistan Menopause Society mood aur hot flush ke liye CBT ki sifarish karti hai, aur doctors se kehti hai ke menopause ki appointment par depression aur bechaini jaanchne ke liye parkhe hue sawalname istemal karein (4.2.4.6). Agar aap ko aisa sawalnama diya jaye to woh isi liye hai.

NHS kehta hai ke GP se baat karein agar zehni dabao aap ki roz ki zindagi par asar daal raha ho, ya aisi alamaat hon jin ki aap ko fikr hai. Yeh kehti hai ke zehni dabao kabhi kabhi high blood pressure aur seene mein dard bhi la sakta hai. Pakistan Menopause Society seene ke dard ko khatre ki un alamaat mein ginti hai jin ki jaanch zaroori hai (2.3). Yeh shadeed depression aur khudkushi ke khayalat ko bhi khatre ki un alamaat mein ginti hai jin ki jaanch ya aage bhejna zaroori hai (2.3).

Pakistan Menopause Society ki sifarishaat namaz, zikr aur dua ko roz ki aisi aadatein batati hain jo jazbaat sambhalne ka apna aik tareeqa hain: namaz mein aik tarteeb aur saans ki lay, zikr mein sukoon, aur dua mein apne dar ko lafzon mein kehne ka raasta (4.2.4.7). Yeh society ka apna bayan hai. Kuch auraton ke liye yeh tasalli hain; kuch ke liye itni thakan mein ibadat khud mushkil ho jati hai. Ibadat ke sawal kisi mustanad aalim se poochein.

Ghar mein yehi sifarishaat khandan ko beech mein rakhti hain, aur shohar aur ghar walon ke saath ko aurat ki apni sehat ki dekh bhaal par bara asar kehti hain (4.2.4.4). Shohar ko, ya kisi behan ko, appointment par saath lane ka kehna bilkul theek baat hai.