Almari ka darwaza iraade se zyada zor se band hua. Paani ka glass girne par bachchon par oonchi awaaz. Saas ko diya jawab jo munh se nikalte hi us se kahin zyada teekha tha jitna zehan mein laga tha. Kisi ke khana chabane ki awaaz par, sust gaari wale par, aik hi sawal doosri baar pooche jane par andar se uthta hua ghussa.

Phir woh hissa jo koi nahin dekhta: baad mein jaagte hue lete rehna, baar baar wohi lamha dohrana, yeh jaante hue ke radd-e-amal baat se bohat bara tha, aur yeh na jaante hue ke aaya kahan se.

Perimenopause (mahwari band hone ke aas paas ka waqt) ki saari tabdeeliyon mein yehi woh hai jo aap ko sochne par majboor kar sakti hai ke kya aap ab bhi wohi insaan hain. Aap wohi hain. Chhoti si baat par bharak uthna in barson ki aik maani hui alamat hai, aur is ki wajah hai.

Aap ke dimagh mein kya ho raha hai

Dimagh ke woh hisse jo khatra mehsoos karte hain, aur woh hisse jo is alarm ko thanda karte hain, un mein estrogen ke receptors, yani estrogen ko pakarne wale hisse, bohat zyada hote hain. Dahaiyon tak aik jaisa estrogen is nizaam ko tawazun mein rakhne mein madad karta raha.

Perimenopause mein estrogen seedhi lakeer mein kam nahin hota. Yeh aik hafte se doosre hafte tak charhta aur girta hai, kabhi bohat tezi se. Har jhatka alarm ko jaldi bajne wala aur der se thanda hone wala bana sakta hai. Isi liye ghussa baat ki haisiyat se zyada tezi se aata hai, aur itna jismani mehsoos hota hai.

Do cheezein ise aur barhati hain. Pehli neend hai. Tehqeeq ke mutabiq perimenopause mein 40 se 60 feesad auraton ko neend ke aise masail hote hain jo tibbi lihaz se aham hain, aur sirf neend ki kami bhi dimagh ke alarm ko zyada hassas bana deti hai. Doosri cortisol (stress wala hormone) hai, jo raat ke paseenon aur raat teen baje aankh khulne ke saath barhta hai aur aap ke jism ko aik aisi laraai ke liye tayyar rakhta hai jo kisi ne shuru hi nahin ki.

Is mein se kuch bhi is baare mein nahin ke aap kaun hain. Yeh is baare mein hai ke aap ka dimagh kis cheez se nipat raha hai.

Hidayat kya kehti hain

Pakistan Menopause Society ki 2026 ki sifarishaat chirchirapan ko perimenopause ki shuru ki alamaat mein, udaasi aur bechaini ke saath ginti hain, aur doctoron se kehti hain ke is ke baare mein poochein. NHS inform, jo Scotland ki sehat ki website hai, ise menopause ki aam alamaat mein ginti hai.

"Shuru ki" wali baat aham hai. Yeh ghussa us waqt bhi aa sakta hai jab mahwari abhi baqaida aa rahi ho, aksar chalees ke shuru mein, is se pehle ke kisi ka, khud aap ka bhi, dhyan hormone ki taraf jaye.

Kisi ne pehle se kyun nahin bataya

Mood ki tabdeeliyan us tasveer mein fit nahin hotin jo zyada tar logon ke zehan mein menopause (mahwari ka band hona) ki hai, yani hot flush (achanak garmi lagna) aur mahwari ka ruk jana. Is liye auratein unhein hormone se nahin jortin, aur ghar wale bhi nahin. Jin auraton ko pichhle barson mein mahwari se pehle mood ke bare utaar charhao hote the, unhein yeh utaar charhao zyada tez mehsoos ho sakte hain. Aur bohat si auraton ke liye ghussa mahwari se pehle ke dinon mein sab se zyada hota hai, jab estrogen sab se tezi se girta hai.

Kya madad karta hai

Ise naam dein aur tareekh likhein. Har mushkil din ko is ke saath likhein ke neend kaisi thi aur, agar mahwari abhi aati hai, to aap chakkar ke kis hisse mein hain. Teen tooti raaton ke baad, mahwari se paanch din pehle, ghusse ka phat parna aik pattern hai. Yeh is baat ka saboot nahin ke aap nakaam ho rahi hain.

Apni neend ki hifazat karein. Aap ke sab se bure dinon se pehle ki raatein hi aam taur par shuruaat hoti hain. Thanda kamra aur halka bistar raat ke paseenon mein madad karte hain; Raaton ko thanda rakhein mein mazeed hai.

Jis din ho sake, chalein phirein. Baqaida warzish mood behtar karne aur neend sudharne ke sab se zyada parkhe hue tareeqon mein se hai. Tez chalna bhi ginti mein aata hai.

Shaam ke cup par nazar rakhein. Din dhale karak chai ya coffee, aur agar aap alcohol leti hain to woh bhi, neend torte hain aur agle din ka mood kam thehra hua banate hain. Bohat si auraton ko yeh taalluq tab hi nazar aata hai jab woh ise likhti hain.

Ghar walon ko batayen. Pakistan Menopause Society ki sifarishaat kehti hain ke ghar walon ka saath aham hai, aur hormone ki tabdeeliyon par khul kar baat, zaati jagah ka ehtiraam aur dabao baantne ko ginti hain. Yeh kehna ke "yeh perimenopause ka hissa hai, aur main is ke liye madad le rahi hoon" aap ke aas paas ke logon ko us ki wajah de deta hai jo woh dekh rahe the.

Aap ka doctor kya kar sakta hai

Roshara jin hidayat par chalta hai, un mein se kisi mein sirf chirchire pan ke liye koi alag ilaaj nahin. Pakistan Menopause Society ise mood ki alamaat ke saath rakhti hai, aur un ke liye CBT, yani baat cheet ki therapy, ke saath zehni dabao sambhalna, support group aur menopause ke baare mein jaanna ginti hai. Woh yeh bhi kehti hai ke HRT (hormone ki dawa) mood, neend aur zindagi ke meyaar ko behtar kar sakti hai, khaas taur par jab hot flush bhi saath hon. Yeh aap ke liye theek hai ya nahin, yeh faisla aap ke doctor ka hai.

Mood, neend aur mahwari ke do teen mahine ke notes is mulaqat ko aik gol mol baat cheet se aik mansoobe mein badal dete hain.

Agar kabhi ghusse ke saath khud ko nuqsan pohanchane ke khayal aayen to aaj hi doctor ko dikhayen. Pakistan Menopause Society khudkushi ke khayalat ko un khatre ki alamaat mein ginti hai jin ka fauri jaiza zaroori hai.

Auratein jo poochti hain

Kya perimenopause ka ghussa aam baat hai?

Yeh aam hai, aur hidayat ise maanti hain: Pakistan Menopause Society chirchire pan ko shuru ki alamaat mein ginti hai. Aam hone ka matlab yeh nahin ke aap ko is ke saath hi jeena hai. Agar yeh aap ke ghar ya kaam par asar daal raha hai to doctor se baat karein.

Yeh kab shuru hota hai?

Aksar shuru ke marhale mein, kabhi tees ke aakhir ya chalees ke shuru mein, mahwari mein zyada tabdeeli aane se pehle. Isi liye aksar is ki koi wajah samajh mein nahin aati.

Yeh aam ghusse se kaise mukhtalif hai?

Raftaar aur shiddat mein. Yeh aksar baat ki haisiyat se zyada tezi se aata hai, jism mein zyada bara mehsoos hota hai, aur peeche sharmindagi ya uljhan chhor jata hai. Yeh aksar kharab neend ke baad aata hai aur, bohat si auraton mein, mahwari se pehle ke dinon mein.

Ise kaise likhoon?

Har din apne mood ko number dein, saath neend aur tawanai, aur mahwari ki tareekhein likhein. Chand hafton baad mushkil din aam taur par be tarteeb lagna band ho jate hain.

Agli mulaqat mein poochein: "Kya aisi mood ki alamaat ke liye CBT ya koi aur baat cheet ki therapy yahan ya online mil sakti hai?" Chirchirapan aur ghussa par hamare safhe par mazeed hai.