Ilaaj aur dawaein

Menopause ke liye CBT

CBT baat cheet ki aik mukhtasir therapy hai jo hot flush, raat ke paseenon, neend aur udaasi ke liye kaam ki maharatein sikhati hai. Is mein kya hota hai, hidayat is ke baare mein kya kehti hain, aur ise karne ke tareeqe, khud se karne wala tareeqa bhi.

Is safhe par
  1. Lafz aur hidayat
  2. Yeh kya hai
  3. Yeh kaisa mehsoos ho sakta hai
  4. Hidayat mein kya likha hai
  5. Ilaaj ke baare mein hidayat kya kehti hain
  6. Doctor ko kab dikhayen
  7. Doctor se poochne ke sawal
  8. Deen aur ghar wale
  9. Is par nazar rakhein
  10. Aam sawal
  11. Milte julte mauzuaat
  12. Hawale

Therapy ka lafz aksar bura lagta hai. Hum mein se bohat si auraton ko yeh aisa lagta hai jaise kaha ja raha ho ke masla hamare zehan mein hai. Menopause ki CBT auzaron ke dabbe ke zyada qareeb hai: chand hafton mein seekhi gayi kaam ki maharatein, meeting ke beech aane wale hot flush (achanak garmi lagna) ke liye, raat 3 baje khulne wali aankh ke liye, aur us ke baad shuru hone wale sochon ke chakkar ke liye.

Lafz aur hidayat

English
CBT (cognitive behavioural therapy)
In naamon se bhi dhoonda jata hai
cognitive behavioral therapy, talking therapy, talking therapies
Urdu
CBT، یعنی بات چیت کی تھراپی
Roman Urdu
CBT, yani baat cheet ki therapy
  • NICE NG23 kehta hai ke vasomotor symptoms, yani hot flush aur raat ke paseenon, ke liye menopause ke liye bani CBT ko aik option ke taur par socha jaye: HRT ke saath, ya un auraton ke liye jo HRT nahin le saktin ya nahin lena chahtin (1.5.2).
  • Neend ke liye NICE NG23 kehta hai ke jin auraton ki neend hot flush aur raat ke paseenon ke saath kharab hoti hai, jaise raat ko aankh khul jana, un ke liye bhi menopause ke liye bani CBT ko aik option ke taur par socha jaye (1.5.24).
  • Pakistan Menopause Society ki 2026 ki sifarishaat hot flush aur mood, donon ke liye CBT ki sifarish karti hain: aamne saamne, group mein ya door baithe, aur jahan specialist tak pahunchna mushkil ho wahan khud se karne wali CBT (section 4.2.4.1).
  • Women's Health Concern, jo British Menopause Society ka aam auraton ke liye hissa hai, CBT ko aik mukhtasir, baghair dawa ka tareeqa kehta hai jo rozmarra mein kaam aane wali maharatein sikhata hai, aur jo akele bhi istemal hota hai aur HRT ke saath bhi.

Yeh kya hai

CBT, yani cognitive behavioural therapy, baat cheet ki aik mukhtasir therapy hai. Women's Health Concern kehta hai ke yeh chaar cheezon ke aapas ke taalluq par kaam karti hai: jismani alamaat, soch, ehsaasaat aur rawaiyya. Aap kisi alamat ke baare mein kya sochti hain, is se tay hota hai ke aap kaisa mehsoos karti hain aur kya karti hain, aur yeh radd-e-amal khud alamat ko zyada shadeed mehsoos karwa sakte hain.

Menopause ke liye bani CBT hot flush, raat ke paseenon aur neend ki kami ke liye banayi gayi thi. British Menopause Society kehti hai ke is mein chand hafton ke andar zehni dabao aur apna khayal rakhna, hot flush, paseene aur neend aate hain, khud se parhne wali kitaab mein ya chhote group mein. Woh kehti hai ke UK mein yeh GP, counsellor, psychological wellbeing practitioners aur tarbiyat yafta nurses de sakti hain.

Yeh dawa nahin hai. Women's Health Concern kehta hai ke yeh akele bhi istemal ho sakti hai aur HRT ke saath bhi.

Yeh kaisa mehsoos ho sakta hai

Women's Health Concern ki fact sheet aisi hi maharatein aik aik kar ke samjhati hai.

Pehle aahista saans (paced breathing): pait se, dheere aur barabar saans lena, jis ki roz mashq ho taake zaroorat ke waqt yeh saath ho. Hot flush shuru ho to kandhe dheele chhorein, aahista saans lein, aur ise apne oopar se guzar jane dein.

Phir soch ko pakarna. Hot flush shuru hota hai aur zehan kehta hai: sab mujhe dekh rahe hain, mujh se nahin sambhle ga. Aap is soch ko pehchanna seekhti hain, aur ise aik pursukoon soch se jawab dena, jaise: yeh guzar jaye ga, aur logon ko yeh mujh se kahin kam nazar aata hai.

Phir wahin ruke rehna. Kamre se nikal jana yeh sikhata hai ke aap sambhal na paatin. Jahan ho sake, ruke rehna yeh sikhata hai ke aap ne sambhal liya.

Raaton ke liye, neend ki saada aadatein, aur raat ke paseene ke liye aik pursukoon mamool: uthein, thandi hon, saans lein, wapas bistar par, aur fikr subah ke liye chhor dein.

Hidayat mein kya likha hai

NICE NG23 teen sooratein batata hai jin mein CBT ke baare mein socha ja sakta hai: hot flush aur raat ke paseene (1.5.2); aisi udaasi jo depression ke maiyaar tak na pahunche aur hot flush ke saath aaye (1.5.22); aur neend ke masail jo hot flush ke saath aayen (1.5.24). Woh doctoron se kehti hai ke samjhayen ke CBT kya hai aur ise karne ke kaun se tareeqe hain: aamne saamne ya door baithe, akele ya group mein, ya khud se (1.4.4). BMS ka tool bechaini ko bhi shamil karta hai.

America ki The Menopause Society pareshan karne wale hot flush ke liye CBT tajweez karti hai aur is ke saboot ko mazboot darje ka maanti hai, menopause wali auraton ke liye bhi aur un auraton ke liye bhi jinhein chhaati ka cancer raha ho.

Pakistan Menopause Society ki sifarishaat kehti hain ke menopause ke aas paas mood ki alamaat mein CBT, zehni dabao sambhalna, support group aur maloomat, sab ka aham kirdar hai (section 7.2).

Ilaaj ke baare mein hidayat kya kehti hain

CBT aik option hai, koi mutabadil nahin jo aap ko maanna hi pare. NICE NG23 ise HRT ke saath, ya un auraton ke liye jo HRT nahin le saktin ya nahin lena chahtin, aik option ke taur par rakhta hai. Yeh ghair harmoonal ilaaj mein se aik hai.

Yeh koi jaadu bhi nahin. Fezolinetant par NICE ke jaize mein mareezon aur doctoron ki taraf se aaye maahireen ki yeh baat darj hai ke bohat se logon mein CBT jismani alamaat kam nahin karti, aur yeh ke yeh milna mushkil ho sakta hai, aur intezar ki fehristein lambi hoti hain (TA1143, section 3.2). Shuru karne se pehle yeh jaanna achha hai.

Depression ki dawaon par NICE NG23 kehta hai ke sirf hot flush ke liye SSRIs aur SNRIs, aur clonidine, aam taur par pehle ilaaj ke taur par nahin di jani chahiyen (1.5.4). Dekhein menopause ke liye SSRIs.

Kya Pakistan mein milta hai?

CBT dawa nahin, is liye Pakistan Menopause Society ki dawaon wali tables mein nahin. Is ki 2026 ki sifarishaat kehti hain ke CBT aamne saamne, group mein ya door baithe di ja sakti hai, aur jahan specialist tak pahunchna mushkil ho wahan khud se karne wali CBT pesh ki jani chahiye (section 4.2.4.1).

Doctor ko kab dikhayen

Agar kai hafton se udaasi hai aur dil nahin lagta, jin cheezon mein pehle maza aata tha un mein dilchaspi nahin rahi, ya fikr aap ke din chala rahi hai, to doctor ko dikhayen. PMS ki sifarishaat doctoron se kehti hain ke menopause ki appointment par mukhtasir sawalnamon se depression aur bechaini ki jaanch karein (section 4.2.4.6), aur kehti hain ke jin auraton ko pehle depression ya bechaini rahi ho, un mein is dauran is ke barhne ka khatra zyada hai (section 7.2).

Doctor se poochne ke sawal

  1. Kya menopause ke liye bani CBT yahan milti hai, aamne saamne ya online?
  2. Kya main HRT ke saath CBT kar sakti hoon?
  3. Kya khud se karne ka koi programme hai jo aap bata sakein?
  4. Agar aap depression ki dawa tajweez kar rahe hain, to kya woh mere mood ke liye hai ya hot flush ke liye?
  5. Kya mere shohar ya ghar ka koi fard bhi is mein shamil ho sakta hai?

Deen aur ghar wale

BMS likhti hai ke junoobi Asiyai communities mein zehni sehat par zyada baat nahin hoti, is liye therapy ke liye haan kehna aik bara qadam lag sakta hai. Yeh jaanna madad karta hai ke yeh kya hai: maharatein, aap par koi faisla nahin.

PMS ki sifarishaat roz ki Islami ibadaton, namaz, zikr aur dua, ko jazbaat sambhalne ke aise tareeqe kehti hain jo pehle se zindagi ka hissa hain (section 4.2.4.7). Bohat si auraton ke liye deen pehle hi un ke sambhalne ka hissa hai. Yeh sifarishaat doctoron se yeh bhi kehti hain ke counselling mein ghar walon ko shamil karein, kyunke Pakistan ke khandan par chalne wale mahaul mein shohar aur ghar walon ka saath is baat par bohat asar dalta hai ke aurat apni sehat ka kaise khayal rakhti hai (section 4.2.4.4).

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 CBT ka matlab hai ke meri alamaat sab mere zehan ka weham hain?
Nahin. Women's Health Concern CBT ko aik amli tareeqa kehta hai jo jismani alamaat, jaise hot flush aur raat ke paseenon, ke liye bhi maharatein sikhata hai, aur zehni dabao, udaasi aur neend ke liye bhi. (Hawala: Women's Health Concern, Cognitive Behaviour Therapy (CBT) for menopausal symptoms (fact sheet, reviewed February 2026))
Kya main khud se CBT kar sakti hoon?
Pakistan Menopause Society ki sifarishaat kehti hain ke jahan specialist tak pahunch kam ho, wahan khud se karne wali CBT ka mawad diya jana chahiye, aur yeh ke menopause ke liye bane CBT programmes mein khaas faida dekha gaya hai (section 4.2.4.1). (Hawala: Pakistan Menopause Society, Good Clinical Practice Recommendations for Menopause Care in Pakistan (JSOGP 16(2), 28 April 2026))
Is mein kitna waqt lagta hai?
British Menopause Society menopause ki CBT ko chand hafton ka aik mukhtasir programme batati hai, jo khud se parhne wali kitaab ki shakal mein bhi milta hai aur chhote groups mein bhi. (Hawala: British Menopause Society, Tool for Clinicians: Cognitive Behaviour Therapy (CBT) for menopausal symptoms (November 2025))

Milte julte mauzuaat

Hawale

  1. NICE NG23, Menopause: identification and management (last updated 15 April 2026)Hissa: 1.4.4; 1.5.2; 1.5.4; 1.5.22; 1.5.24 · 1 October 2026 ko khola gaya
  2. Women's Health Concern, Cognitive Behaviour Therapy (CBT) for menopausal symptoms (fact sheet, reviewed February 2026)Hissa: Whole fact sheet · 1 October 2026 ko khola gaya
  3. British Menopause Society, Tool for Clinicians: Cognitive Behaviour Therapy (CBT) for menopausal symptoms (November 2025)Hissa: Hot flushes and night sweats; Who can provide CBT? · 1 October 2026 ko khola gaya
  4. Pakistan Menopause Society, Good Clinical Practice Recommendations for Menopause Care in Pakistan (JSOGP 16(2), 28 April 2026)Hissa: 4.2.4; 4.2.4.1; 4.2.4.4; 4.2.4.6; 4.2.4.7; 7.2 · 1 October 2026 ko khola gaya
  5. NICE TA1143, Fezolinetant for treating moderate to severe vasomotor symptoms associated with menopause (31 March 2026)Hissa: 3.2 Treatment pathway · 1 October 2026 ko khola gaya
  6. British Menopause Society, Tool for Clinicians: Menopause in ethnic minority women (published June 2023, review was due June 2026)Hissa: South Asian women · 1 October 2026 ko khola gaya
  7. The Menopause Society (then The North American Menopause Society), The 2023 nonhormone therapy position statement, Menopause 2023;30(6):573-590Hissa: Cognitive-behavioral therapy · 15 October 2026 ko khola gaya