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Waheguru Ji ka Khalsa waheguru Ji ki fateh
I think you should start doing path ... Little by little you'll get used to it . Another thing do some activities that will make you feel good, like a sport or something like that. I guess you should stay away from your friends. Don't worry you'll get better, at least you realize your mistake and it won't take long till you get rid of this problem. I have fate in you <3
And for your back and knees try drinking golden turmeric milk : http://m.youtube.com/#/watch?v=jYCQb2YNGt4&desktop_uri=%2Fwatch%3Fv%3DjYCQb2YNGt4
This will help you, and don't be afraid of anything ... Guruji is always watching over you
Waheguru Ji ka Khalsa waheguru Ji ki fateh