From your ہمراز

The purpose for all of us being here is so you can spill your guts.

Tell me something you can’t tell anyone else. Tell me something that’s been nagging at you and you haven’t been able to get off your chest. The purpose of this isn’t going to be always to solve life-altering problems. We got some very heavy questions but felt they were more suitable for one-on-one consultation. 

How has your day been going? Are you having a difficult time with your boss? Children can be difficult, can’t they? Let’s talk about that. 

With that said, we don’t want to discourage you from asking the hard questions, the real life questions. We are here for you. We will do whatever we can and however we can. Here is a questions someone recently asked. I hope it helps the rest of you as well.


Dear ہمراز:

I recently had a mental breakdown. I know it because I read about and searched it online. My family has no idea. Maybe I didn’t, who knows. I was crying day and night. I had locked myself in my room and kept away from everyone. I wouldn’t respond to anyone talking to me. I wanted to kill myself. I actually wanted to end it all. Why I went into this mode is a long story, I don’t even know if I’m completed out of it. I never killed myself because my parents thought I was being over dramatic about everything and told me I’m not allowed to go anywhere or visit anyone until I fix my attitude. I didn’t care because I didn’t want to. The one thing that came out of it was that I had a 24 hour watch on me and I was never alone. 

There were times when I felt like I was physically suffocating as if the air was leaving my body and I was going to die. I would panic. Not because I was dying but because it hurt so much. I couldn’t tell anyone because no one would take it seriously. 

I’m feeling a bit better but I’m still miserable. I don’t know what to do.




My Beautiful Girl,

You were/are having panic and anxiety attacks from what I can tell. This is not anything small. You are a very brave. For me to help you firstly we will have to figure out where the main cause of the problem. Is there a friend or any other family member that you can talk to while you are going through this? Usually we suggest to go to a doctor or psychiatrist or psychological but it seems that’s not possible for you at the moment. Until that becomes a possibility, find a friend. 

If things become really bad contact the government emergency hotline. We will state the numbers below.

In the mean time I  will give you some breathing techniques and conditioning activities to help you through this.


In order to help 

Progressive muscle relaxation (PMR)

Progressive Muscle Relaxation (PMR) is a simple relaxation technique that helps reduce anxiety and muscle tension.

It involves stretching and relaxing different muscles in your body in a certain order.

It should take you about 20 minutes from start to finish. Like most relaxation techniques, it will get easier with practice. But you should feel some benefit straight away.

Here’s how it works:

Find a warm, quiet place with no distractions. Get comfortable, either sitting or lying down.

Close your eyes and focus on your breathing. Breathe slowly and deeply from your belly.

Next, work through the stretches below.

Hold each stretch for a few seconds then relax it. Repeat each stretch 3 or 4 times.

When you’re done, spend a few moments sitting or lying quietly with your eyes closed. When you feel ready, stretch and get up slowly.


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