Firstly, make sure you are not constipated because hard stools and exerting pressure to pass may lead to further damage.
Include lots of fibers in your daily diet- Include oats, carrot, beetroots, radish.
Drink atleast 2 glasses of Butter milk and plenty of fruit juices and other fluids, avoid non-vegetarian food, caffeine(cola drinks), bread, hot and spicy.
You may start on kanayana vati(ayurvedic herbal formulation) and Gandharva haritaki
powder at bed time.
Finally don't worrry! Stress
will definitely worsen your condition. If your symptoms persist consult a doctor and get a rectal examination
done for a definitive diagnosis.