Mey phone pey shi say bat kr leta hu or dosto key sath v But class mey attendance bola ho ya speech deni to problm hoti hai
Yeh jo tum describe kar rahe ho - phone pe ya dosto ke saath toh bilkul theek, lekin class mein attendance ya speech mein problem - yeh Social Anxiety (ya Performance Anxiety) ki ek classic nishani hai.
Kya ho raha hai tumhare saath?
Tumhara brain familiar/safe situations mein relaxed rehta hai (phone, close friends), lekin jab judge hone ka darr ho (class, public speaking), toh anxiety trigger ho jaati hai.
Yeh bahut common hai - aur bilkul theek ho sakta hai.
Kyun hota hai aisa?
- Phone pe: Tum control mein ho - ruk sakte ho, soch ke bol sakte ho, face nahi dikhta
- Dosto ke saath: Safe environment, judgment ka darr nahi
- Class mein: Sabki nazrein tumpe, galti hone ka darr, embarrassment ka risk - brain "threat" samajhta hai
Kya karo?
Turant help ke liye (class mein):
- Naam bulne se pehle deep breath lo - 4 sec in, 4 sec out
- Slowly bolna shuru karo - rush mat karo, pause karna weakness nahi
- Ek specific jagah dekho (back wall ya ek friendly face) - pure crowd ko mat dekho
Dheere dheere practice ke liye:
- Ghar pe mirror ke saamne bolo - roz 2-3 min
- Chhoti cheezein volunteer karo class mein (short answers pehle)
- Exposure therapy - jitna zyada karoge, utna darr kam hoga
Mindset shift:
- "Sab mujhe judge kar rahe hain" - yeh sach nahi, log apne mein busy hote hain
- Galti karna normal hai - teachers/classmates bhi jaante hain
Kya yeh serious hai?
Agar anxiety bahut zyada hai (heart racing, blank ho jaana, avoid karna shuru kar diya ho), toh ek counselor ya psychologist se ek baar baat karna helpful hoga. College mein counseling services free milti hain aksar.
Tum akele nahi ho - bahut log yahi feel karte hain. Practice se yeh genuinely better hota hai. 💪
Koi specific situation hai jo sabse zyada problem karti hai - attendance bolna, presentation, ya kuch aur?
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