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- \n
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![\"\"](\"https:\/\/gijn.org\/wp-content\/uploads\/2024\/03\/shutterstock_2295728855-771x515-1.jpg\")
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\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0642\u062f \u062a\u064f\u0637\u0631\u062d \u0645\u0633\u0623\u0644\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0644\u0643 \u062d\u0627\u062c\u0629 \u0644\u0637\u0644\u0628 \u0627\u0644\u062f\u0651\u0639\u0645 \u0627\u0644\u0633\u0631\u064a\u0631\u064a \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0623\u0645 \u0644\u0627. \u064a\u062c\u062f \u0628\u0639\u0636 \u0627\u0644\u0635\u062d\u0641\u064a\u064a\u0646 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0646\u0641\u0633\u064a<\/a> \u0645\u0641\u064a\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0642\u0636\u0627\u064a\u0627 \u0627\u0644\u0634\u0651\u062e\u0635\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0639\u0645\u0644. \u064a\u0635\u0628\u062d \u0637\u0644\u0628\u064f \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0651\u0629 \u0645\u0633\u062a\u062d\u0633\u0646\u064b\u0627 (\u0648\u0644\u064a\u0633 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0627) \u062d\u0633\u0628 \u0627\u0644\u0633\u064a\u0627\u0642.<\/p>\n
\u064a\u0633\u062a\u0628\u0639\u062f \u0628\u0639\u0636 \u0627\u0644\u0635\u062d\u0641\u064a\u064a\u0646 \u0627\u0644\u062a\u0651\u0623\u062b\u064a\u0631 \u0627\u0644\u0634\u0651\u062e\u0635\u064a \u0639\u0644\u064a\u0647\u0645 \u0644\u0623\u0646\u0651\u0647 \u064a\u0628\u062f\u0648 \u062a\u0627\u0641\u0647\u064b\u0627 \u062c\u062f\u064b\u0627 \u0645\u0642\u0627\u0631\u0646\u064b\u0629 \u0628\u0645\u0627 \u062a\u0645\u0631\u0651\u064f \u0628\u0647 \u0645\u0635\u0627\u062f\u0631\u0647\u0645.<\/i><\/p>\n
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\u064a\u062e\u062a\u0644\u0641 \u0627\u0644\u0648\u0636\u0639 \u0628\u0645\u062c\u0631\u0651\u062f \u0627\u0646\u062a\u0647\u0627\u0621 \u0627\u0644\u062d\u0631\u0628\u060c \u0623\u0648 \u0645\u063a\u0627\u062f\u0631\u0629 \u0635\u062d\u0641\u064a \u0644\u0645\u0646\u0637\u0642\u0629 \u062d\u0631\u0628 \u0648\u0639\u0648\u062f\u062a\u0647 \u0625\u0644\u0649 \u0628\u0644\u062f \u064a\u0646\u0639\u0645 \u0628\u0627\u0644\u0633\u0644\u0627\u0645. \u0628\u0639\u062f \u0630\u0644\u0643 \u060c\u0627\u0644\u0635\u0639\u0648\u0628\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0639\u0627\u062f\u064a\u0629<\/a> \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u0631 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646 \u0648\u0644\u0627 \u062a\u0633\u062a\u062c\u064a\u0628 \u0644\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0651\u0627\u062a\u064a\u0651\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062d\u0632\u0646 \u0627\u0644\u063a\u0627\u0645\u0631 \u0623\u0648 \u0627\u0644\u0639\u062c\u0632 \u0639\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0623\u0648 \u0627\u0644\u063a\u0636\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0642\u062f \u062a\u0639\u0646\u064a \u0623\u0646 \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0645\u0639\u0627\u0644\u062c \u0627\u0644\u0645\u062a\u062e\u0635\u0635 \u0628\u0627\u062a\u062a \u0623\u0645\u0631\u064b\u0627 \u064a\u062c\u0628 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0628\u0647. \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0636\u0637\u0631\u0627\u0628 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0635\u062f\u0645\u0629 (PTSD) \u0647\u064a \u0639\u0648\u0627\u0642\u0628 \u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0651\u0636 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0644\u0644\u0635\u0651\u062f\u0645\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u0628\u0627\u0634\u0631\u0629.<\/p>\n
\u064a\u062a\u0639\u0627\u0641\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0651\u0627\u0633 \u0645\u0646 \u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0645\u0624\u0644\u0645\u0629 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a. \u0648\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u062e\u0633\u0627\u0626\u0631 \u062a\u064f\u0646\u0633\u0649\u060c \u0628\u0644 \u064a\u0635\u0628\u062d \u0627\u0644\u062a\u0651\u0639\u0627\u0645\u0644 \u0645\u0639\u0647\u0627 \u0623\u0633\u0647\u0644.<\/p>\n
\u0644\u0627 \u062a\u0648\u062c\u062f \u0635\u064a\u063a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0639\u0627\u0641\u064a\u0629 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0651\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0648\u064a\u0633\u0627\u0648\u0631\u0643 \u0627\u0644\u0642\u0644\u0642 \u062d\u064a\u0627\u0644 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0623\u0642\u0644\u0645 \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0637\u0644\u0628 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629.<\/h4>\n
\u0623\u0646 \u062a\u0643\u0648\u0646 \u062d\u0627\u0636\u0631\u064b\u0627 \u0641\u064a \u0622\u0644\u0627\u0645 \u0627\u0644\u0622\u062e\u0631\u064a\u0646<\/b><\/h4>\n
\u064a\u0633\u062a\u0628\u0639\u062f \u0628\u0639\u0636 \u0627\u0644\u0635\u062d\u0641\u064a\u064a\u0646 \u0627\u0644\u062a\u0651\u0623\u062b\u064a\u0631 \u0627\u0644\u0634\u0651\u062e\u0635\u064a \u0639\u0644\u064a\u0647\u0645 \u0644\u0623\u0646\u0651\u0647 \u064a\u0628\u062f\u0648 \u062a\u0627\u0641\u0647\u064b\u0627 \u062c\u062f\u064b\u0627 \u0645\u0642\u0627\u0631\u0646\u064b\u0629 \u0628\u0645\u0627 \u062a\u0645\u0631\u0651\u064f \u0628\u0647 \u0645\u0635\u0627\u062f\u0631\u0647\u0645. \u0647\u0630\u0627 \u0623\u0645\u0631 \u0645\u0641\u0647\u0648\u0645\u064c \u0648\u0644\u0643\u0646\u0647 \u0642\u0631\u0627\u0621\u0629 \u062e\u0627\u0637\u0626\u0629 \u0644\u0645\u0627 \u0647\u0648 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0643\u0651.<\/p>\n
\u062a\u0639\u062a\u0645\u062f \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0627\u062a \u0627\u0644\u0641\u0639\u0651\u0627\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0651\u0639\u0627\u0637\u0641 – \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0631\u0624\u064a\u0629 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0645\u0646 \u0648\u062c\u0647\u0629 \u0646\u0638\u0631 \u0627\u0644\u0622\u062e\u0631\u064a\u0646. \u0625\u0646 \u0627\u0644\u062d\u0636\u0648\u0631 \u0641\u064a \u062e\u0636\u0645 \u0645\u0634\u0627\u0639\u0631\u0650 \u0634\u062e\u0635\u064d \u0622\u062e\u0631 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u064a\u0641\u062a\u062d \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0645\u062c\u0627\u0644 \u0623\u0645\u0627\u0645 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0639\u0648\u062f\u0629 \u062c\u0632\u0621 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u062e\u0627\u0648\u0641 \u0639\u0628\u0631 \u062c\u0633\u0631 \u0627\u0644\u062a\u0651\u0648\u0627\u0635\u0644. \u064a\u064f\u0645\u0643\u0646 \u0644\u0644\u0635\u062d\u0641\u064a \u0623\u0646 \u064a\u0628\u062f\u0623 \u062f\u0648\u0646 \u0648\u0639\u064a \u0645\u0646\u0647 \u0641\u064a \u062a\u062d\u0645\u0644 \u0634\u0639\u0648\u0631 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0642\u0627\u0628\u0644\u0647\u0645 \u0628\u0627\u0644\u0639\u062c\u0648 \u0623\u0648 \u0627\u0644\u0630\u0646\u0628 \u0623\u0648 \u0627\u0644\u062e\u062c\u0644.<\/p>\n
\u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062a\u062a\u0631\u0627\u0643\u0645 \u0647\u0630\u0647 \u0627\u0644\u062a\u0651\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u062c\u0632\u0626\u064a\u0629. \u0625\u062d\u062f\u0649 \u0627\u0644\u0639\u0648\u0627\u0642\u0628 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0647\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0639\u062f\u0645 \u0627\u0644\u062a\u0633\u0627\u0645\u062d \u0645\u0639 \u0645\u062d\u0646\u0629 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 – \u0648\u0647\u064a \u0645\u0634\u0643\u0644\u0629 \u0648\u0627\u0636\u062d\u0629 \u062a\u0642\u0639 \u0639\u0646\u062f \u0625\u062c\u0631\u0627\u0621 \u0645\u0642\u0627\u0628\u0644\u0627\u062a \u0645\u0639 \u0623\u0634\u062e\u0627\u0635 \u0645\u0633\u062a\u0636\u0639\u0641\u064a\u0646. \u064a\u0633\u0645\u0649 \u0647\u0630\u0627 \u0623\u062d\u064a\u0627\u0646\u0627 \u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u062a\u0651\u0639\u0627\u0637\u0641<\/a> \u0648\u0644\u0643\u0646 “\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u062a\u0642\u0645\u0651\u0635 \u0627\u0644\u0639\u0627\u0637\u0641\u064a” \u0645\u0635\u0637\u0644\u062d \u0623\u0643\u062b\u0631 \u062f\u0642\u0629\u064b.<\/p>\n
\u0647\u0646\u0627\u0644\u0643 \u062d\u062f \u0644\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u0621 \u0623\u0646 \u064a\u0642\u0636\u064a\u0647 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0627\u0644\u0635\u0648\u0631 \u0627\u0644\u0645\u0624\u0644\u0645\u0629 \u0623\u0648 \u0631\u0624\u064a\u0629 \u0627\u0644\u0623\u062d\u062f\u0627\u062b \u0627\u0644\u0645\u0624\u0644\u0645\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0645\u0651\u0635 \u0634\u0639\u0648\u0631 \u0634\u062e\u0635 \u0622\u062e\u0631. \u064a\u062c\u0628 \u0623\u0646 \u0646\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0628\u0623\u0646\u0641\u0633\u0646\u0627 \u0628\u0642\u062f\u0631 \u0645\u0627 \u0646\u062d\u062a\u0627\u062c \u0627\u0644\u062a\u0648\u0627\u0635\u0644.<\/p>\n
\u0623\u0645\u0648\u0631\u00a0 \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0646\u0627\u00a0<\/b><\/p>\n
\u0644\u0627 \u062a\u062a\u0639\u0644\u0651\u0642 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0636\u0651\u0650\u064a\u0642\u0650 \u0628\u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0628\u0639\u0627\u062f \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0648\u0627\u0644\u0645\u0634\u0627\u0639\u0631 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u064a\u062d\u0629. \u0647\u0630\u0627 \u0644\u064a\u0633 \u0648\u0627\u0642\u0639\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 – \u0646\u0627\u0647\u064a\u0643 \u0639\u0646 \u0630\u0644\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0651\u062d\u0642\u064a\u0642 \u0641\u064a \u062c\u0631\u0627\u0626\u0645 \u0627\u0644\u062d\u0631\u0628.<\/i><\/p>\n
1. \u0645\u0631\u0627\u0642\u0628\u0629 \u062f\u0631\u062c\u0629\u0650 \u0627\u0644\u062a\u0651\u0639\u0631\u0651\u064f\u0636<\/b><\/h5>\n
\u0641\u0643\u0651\u0631 \u0628\u0627\u0644\u062a\u0651\u0639\u0627\u0637\u0641 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0639\u0636\u0644\u0629: \u0627\u0644\u062a\u0651\u0639\u0627\u0637\u0641 \u0636\u0631\u0648\u0631\u064a \u0644\u0625\u0646\u062c\u0627\u0632 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u064f\u062c\u062f\u064a\u060c \u0648\u0644\u0643\u0646\u0651 \u0627\u0644\u0639\u0636\u0644\u0629 \u0644\u0627 \u062a\u0632\u062f\u0627\u062f \u0642\u0648\u0651\u0629 \u0625\u0644\u0627 \u0625\u0630\u0627 \u062d\u0635\u0644\u062a \u0639\u0644\u0649 \u0648\u0642\u062a \u0643\u0627\u0641\u064d \u0644\u0644\u062a\u0639\u0627\u0641\u064a. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0651\u062d\u0642\u064a\u0642\u0627\u062a \u0645\u0627\u0631\u0627\u062b\u0648\u0646\u0627\u062a \u0644\u0627 \u0645\u062c\u0627\u0644 \u0641\u064a\u0647\u0627 \u0644\u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0623\u0646\u0641\u0627\u0633.<\/p>\n
\u0648\u0647\u0643\u0630\u0627:<\/p>\n
- \n
- \u0628\u0627\u0639\u0650\u062f \u0628\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0627\u062a<\/b>. \u0644\u0627 \u062a\u0636\u063a\u0637 \u0645\u0642\u0627\u0628\u0644\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0641\u062a\u0631\u0629.<\/li>\n
- \u0627\u0639\u0645\u0644 \u0639\u0644\u0649 \u0623\u0633\u0648\u0623 \u0627\u0644\u0645\u0648\u0627\u062f \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u0642\u0645\u0629 \u0646\u0634\u0627\u0637\u0643<\/b> – \u0627\u062d\u062a\u0648\u0627\u0621 \u0627\u0644\u0636\u064a\u0642 \u064a\u0632\u062f\u0627\u062f \u0635\u0639\u0648\u0628\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0631\u0647\u0642\u064b\u0627.<\/li>\n
- \u062a\u062c\u0646\u0651\u0628 \u0623\u0646 \u062a\u0643\u0631\u0651\u0631 \u0627\u0644\u062a\u0639\u0631\u0651\u064f\u0636 \u0644\u0644\u0645\u062d\u062a\u0648\u0649 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0630\u0644\u0643 \u063a\u064a\u0631 \u0636\u0631\u0648\u0631\u064a<\/b>. \u064a\u062d\u062a\u0648\u064a \u062f\u0644\u064a\u0644 \u0645\u0631\u0643\u0632 “\u062f\u0627\u0631\u062a” \u0639\u0644\u0649 \u062a\u0643\u062a\u064a\u0643\u0627\u062a \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u062f\u064b\u0627 \u0644\u0644\u0639\u0645\u0644 \u0645\u0639 \u0627\u0644\u0635\u0648\u0631 \u0627\u0644\u0645\u0624\u0644\u0645\u0629<\/a> \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u062a\u0637\u0628\u064a\u0642\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0627\u0644\u0634\u0647\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0643\u062a\u0648\u0628\u0629.<\/li>\n
- \u062e\u0635\u0651\u0635 \u0648\u0642\u062a\u064b\u0627 \u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0627\u062a \u062f\u0648\u0631\u064a\u0651\u0629.<\/b>\u0645\u0646\u00a0 \u0648\u0642\u062a \u0644\u0622\u062e\u0631\u060c \u062d\u0627\u0648\u0644 \u062a\u062d\u0648\u064a\u0644 \u0646\u0638\u0631\u0643 \u0625\u0644\u0649 \u062c\u0648\u0627\u0646\u0628 \u0623\u0643\u062b\u0631 \u062e\u0641\u0651\u0629 \u0641\u064a \u0627\u0644\u0642\u0635\u0629 \u0623\u0648 \u0627\u0644\u062a\u0641\u062a \u0625\u0644\u0649 \u0623\u0645\u0648\u0631 \u0644\u064a\u0633 \u0644\u0647\u0627 \u0639\u0644\u0627\u0642\u0629 \u0628\u0627\u0644\u0642\u0635\u0629. (\u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u0628\u064a\u0633 \u0645\u0642\u0639\u062f\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u0646\u0647\u0636 \u0648\u062a\u062a\u062d\u0631\u0643).<\/li>\n
- \u0627\u0642\u0636 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u062c\u0647\u0632\u0629.<\/b> \u0644\u0627 \u062a\u0643\u0646 “\u0639\u0644\u0649 \u0623\u0647\u0628\u0629 \u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f” \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0633\u0627\u0639\u0629: \u064a\u062a\u0639\u0631\u0651\u0636 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a\u0648\u0646 \u0644\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062e\u0628\u0627\u0631 \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0639\u0645\u0644. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0627\u0644\u0625\u0634\u0639\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u0644\u0651\u0642\u0629 \u0628\u0627\u0644\u0639\u0645\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u062a\u0648\u062a\u0631\u0643 \u0648\u062a\u0641\u0633\u062f \u0646\u0648\u0645\u0643.<\/li>\n<\/ul>\n
2. \u0627\u0643\u062a\u0634\u0641 \u0645\u0624\u0634\u0631\u0627\u062a\u0643<\/b><\/h5>\n
\u0644\u0643\u0644\u0651 \u0648\u0627\u062d\u062f \u0645\u0646\u0627 \u0645\u0624\u0634\u0631\u064c \u064a\u062f\u0644\u0651 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0623\u064f\u0646\u0647\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0624\u0634\u0631 \u0647\u0648 \u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0623\u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u062d\u0644\u0642\u060c \u0623\u0648 \u0633\u0631\u0639\u0629 \u0627\u0646\u0641\u0639\u0627\u0644\u064d \u062e\u0627\u0631\u062c\u0629 \u0639\u0646 \u0627\u0644\u0645\u0623\u0644\u0648\u0641\u060c \u0623\u0648 \u0646\u0648\u0628\u0627\u062a \u0645\u0641\u0627\u062c\u0626\u0629 \u0645\u0646 \u0646\u0642\u062f \u0627\u0644\u0630\u0651\u0627\u062a. \u0645\u0647\u0645\u0627 \u0643\u0627\u0646\u062a \u0645\u0624\u0634\u0631\u0627\u062a\u0643\u060c \u0641\u0647\u064a \u062a\u062f\u0644\u0643 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u0648\u0642\u062a \u0642\u062f \u062d\u0627\u0646 \u0644\u0623\u062e\u0630 \u0642\u0633\u0637 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/h5>\n
\u0627\u0644\u0635\u062d\u0641\u064a \u0627\u0644\u0641\u0639\u0651\u0627\u0644 \u0635\u062d\u0641\u064a\u0651\u064f \u0645\u0631\u062a\u0627\u062d.<\/p>\n
3. \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u062a\u0633\u0627\u0645\u062d \u0645\u0639 \u0627\u0644\u0636\u064a\u0642 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u064a\u0647<\/b><\/h5>\n
\u0642\u062f \u064a\u062a\u0639\u0627\u0631\u0636 \u0647\u0630\u0627 \u0645\u0639 \u0627\u0644\u062d\u062f\u0633\u060c \u0648\u0644\u0643\u0646 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0636\u0651\u0650\u064a\u0642\u0650 \u0644\u0627 \u062a\u062a\u0639\u0644\u0642 \u0628\u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0628\u0639\u0627\u062f \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0648\u0627\u0644\u0645\u0634\u0627\u0639\u0631 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u064a\u062d\u0629. \u0647\u0630\u0627 \u0644\u064a\u0633 \u0648\u0627\u0642\u0639\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 – \u0646\u0627\u0647\u064a\u0643 \u0639\u0646 \u0630\u0644\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0651\u062d\u0642\u064a\u0642 \u0641\u064a \u062c\u0631\u0627\u0626\u0645 \u0627\u0644\u062d\u0631\u0628.<\/p>\n
\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u062e\u0641\u0636\u0650 \u0635\u0648\u062a\u0650 \u0627\u0644\u0636\u0651\u0650\u064a\u0642\u060c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0644\u0627 \u064a\u0639\u0648\u062f \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0645\u0632\u0627\u062d\u0645\u0629 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0632\u0627\u0644 \u0645\u0648\u062c\u0648\u062f\u0629\u064b \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629. \u0625\u062f\u0631\u0627\u0643 \u0645\u0627 \u064a\u062c\u0631\u064a \u0642\u062f \u064a\u062e\u0641\u0641 \u0627\u0644\u0636\u0651\u064a\u0642 \u0648\u064a\u0641\u062a\u062d \u0645\u062c\u0627\u0644\u0627\u064b \u0623\u0643\u0628\u0631 \u0644\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0646 \u0627\u0644\u0623\u0645\u0648\u0631 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629. \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0642\u062f<\/a> \u062a\u0632\u064a\u062f \u0645\u0646 \u062d\u062f\u0651\u062a\u0647.<\/p>\n
4. \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0631\u0651\u0639\u0627\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0651\u0629<\/b><\/h5>\n
\u0644\u062f\u064a\u0646\u0627 \u062c\u0645\u064a\u0639\u064b\u0627 \u0641\u0643\u0631\u0629 \u062c\u064a\u0651\u062f\u0629 \u0639\u0645\u0627 \u064a\u0645\u0643\u0646\u0647 \u0623\u0646 \u064a\u0639\u064a\u062f \u0634\u062d\u0646\u064e \u0628\u0637\u0627\u0631\u064a\u0627\u062a\u0646\u0627 \u0627\u0644\u062f\u0651\u0627\u062e\u0644\u064a\u0629. \u0627\u0644\u062a\u062d\u062f\u0651\u064a \u0647\u0648 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u064a\u0639 \u0639\u0627\u062c\u0644\u0629 \u0648\u062a\u062f\u0641\u0639\u0643 \u0644\u0644\u0627\u0646\u063a\u0645\u0627\u0633 \u0641\u064a\u0647\u0627.<\/p>\n
\u0643\u0646 \u0639\u0644\u0649 \u0639\u0644\u0645 \u0628\u0623\u0646 \u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0633\u0644\u0628\u064a \u0642\u062f \u062a\u0637\u0631\u062f \u0637\u0631\u0642 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0643\u062b\u0651\u0641 \u0627\u0644\u0627\u0646\u062c\u0631\u0627\u0641 \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f\u060c \u0648\u064a\u0635\u0639\u0651\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u062d\u0646\u0643 \u0628\u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n
\u0627\u0644\u0627\u0639\u062a\u064a\u0627\u062f \u0639\u0644\u0649 \u0637\u0642\u0648\u0633 \u0635\u063a\u064a\u0631\u0629 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627. \u0641\u0643\u0651\u0631 \u0628\u0623\u0645\u0648\u0631 \u0635\u063a\u064a\u0631\u0629 \u0648\u064a\u0645\u0643\u0646 \u062a\u062d\u0642\u064a\u0642\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629: 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0633\u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629\u064b \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0633\u0627\u0639\u062a\u064a\u0646 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n
\u0642\u062f \u062a\u0633\u062a\u0641\u064a\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0648\u0636\u0639 \u0642\u0627\u0626\u0645\u0629 \u0628\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629. \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u062a\u0627\u0644\u064a \u0622\u0644\u064a\u0629 \u0627\u0633\u062a\u0630\u0643\u0627\u0631 \u0628\u0633\u064a\u0637\u0629 “\u0627\u0644\u062c\u0633\u062f \u2013 \u0627\u0644\u0639\u0642\u0644- \u0627\u0644\u0631\u0648\u062d”\u00a0 <\/b>\u0644\u0648\u0636\u0639 \u062b\u0644\u0627\u062b\u0629 \u0623\u0633\u0626\u0644\u0629 \u0631\u0626\u064a\u0633\u064a\u0651\u0629 \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u0621 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u064a\u0647\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 (\u0643\u0644\u0651 \u064a\u0648\u0645\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0645\u0641\u064a\u062f\u064b\u0627).<\/p>\n
\u0627\u0644\u062c\u0633\u0645: <\/b>\u0643\u064a\u0641 \u0623\u0639\u062a\u0646\u064a \u0628\u0635\u062d\u062a\u064a \u0627\u0644\u062c\u0633\u062f\u064a\u0629\u061f\u00a0<\/i><\/b><\/p>\n
\u0627\u0628\u062f\u0623 \u0647\u0646\u0627. \u0627\u0644\u062c\u0633\u0645 \u0647\u0648 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u0646\u0634\u0623 \u0641\u064a\u0647 \u0627\u0644\u062a\u0648\u062a\u0631. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0643\u0627\u0641\u064a \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u063a\u0630\u0651\u064d<\/a> \u0648\u0627\u0644\u0646\u0651\u0648\u0645 \u0627\u0644\u062c\u064a\u0651\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0625\u062c\u0647\u0627\u062f. \u0627\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n
- \n
- \u062d\u062a\u0649 \u0627\u0644\u062a\u0651\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 (\u0627\u0644\u0627\u0633\u062a\u0637\u0627\u0644\u0629\u060c \u0627\u0644\u0645\u0634\u064a\u060c \u0627\u0644\u0631\u0642\u0635\u060c \u0625\u0644\u062e) \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n
- \u0641\u0643\u0631 \u0641\u064a \u062a\u0639\u0644\u0651\u064f\u0645 \u0623\u0633\u0644\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632<\/a> \u0623\u0648 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a<\/a>. (\u064a\u062a\u0645 \u0627\u0644\u0622\u0646 \u062a\u062f\u0631\u064a\u0633\u0647\u0627 \u0628\u0634\u0643\u0644 \u0631\u0648\u062a\u064a\u0646\u064a \u0644\u0644\u062c\u0646\u0648\u062f \u0648\u0639\u0645\u0627\u0644 \u0627\u0644\u0637\u0648\u0627\u0631\u0626 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0645\u0644\u0648\u0646 \u0641\u064a \u0628\u064a\u0626\u0627\u062a\u064d \u0639\u0627\u0644\u064a\u0629\u0650 \u0627\u0644\u062a\u0648\u062a\u0651\u0631).<\/li>\n
- \u0627\u0644\u0646\u0648\u0645 \u0645\u0647\u0645. \u0627\u0628\u062d\u062b \u0639\u0644\u0649 \u062c\u0648\u062c\u0644 \u0639\u0646 “\u0646\u0638\u0627\u0641\u0629 \u0627\u0644\u0646\u0648\u0645” (sleep hygiene). (\u0644\u0644\u0623\u0633\u0641\u060c \u0627\u0644\u0643\u062d\u0648\u0644 \u0644\u064a\u0633 \u0648\u0633\u064a\u0644\u0629 \u0645\u0633\u0627\u0639\u0650\u062f\u0629\u064b \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 – \u0625\u0646\u0647 \u064a\u0636\u0639\u0641 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645<\/a> \u062d\u062a\u0649 \u0648\u0625\u0646 \u062a\u0645 \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629).<\/li>\n<\/ul>\n
\u0627\u0644\u0639\u0642\u0644: <\/b>\u0643\u064a\u0641 \u0623\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u062f\u0627\u062e\u0644 \u0623\u0641\u0643\u0627\u0631\u064a\u061f\u00a0<\/i><\/b><\/p>\n
\u0627\u0644\u0646\u0638\u0651\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u0646\u0646\u0638\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062a\u064a \u0646\u0648\u0627\u062c\u0647\u0647\u0627 \u062a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627. \u0639\u0646\u062f \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0627\u0644\u0635\u062f\u0645\u0629\u060c \u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u0641\u0635\u0627\u0644 \u0627\u0644\u0645\u0642\u0635\u0648\u062f \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0631\u0621 \u062d\u0627\u0636\u0631\u064b\u0627 \u062c\u0632\u0626\u064a\u064b\u0627 \u0648\u063a\u0627\u0626\u0628\u064b\u0627 \u062c\u0632\u0626\u064a\u064b\u0627 \u0639\u0646 \u0645\u0648\u0636\u0648\u0639 \u062a\u062d\u0642\u064a\u0642\u0647 \u2013 \u0648\u0644\u0627 \u064a\u0643\u0648\u0646 \u0645\u062f\u0645\u0646\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u062b\u0627\u0628\u062a\u0629. (\u064a\u062c\u062f \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0642\u0638\u0629<\/a> Mindfulness \u0645\u0641\u064a\u062f\u0629\u064b \u0644\u0647\u0630\u0627). \u0642\u062f \u062a\u062c\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0645\u0641\u064a\u062f\u0629\u064b \u0645\u0646 \u0648\u0642\u062a \u0644\u0622\u062e\u0631:<\/p>\n
- \n
- \u0647\u0644 \u0622\u062e\u0630 \u0639\u0644\u0649 \u0639\u0627\u062a\u0642\u064a \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u064a\u0645\u0643\u0646\u0646\u064a \u062a\u062d\u0642\u064a\u0642\u0647 \u0628\u0634\u0643\u0644 \u0648\u0627\u0642\u0639\u064a\u061f<\/li>\n
- \u0647\u0644 \u0623\u0644\u0648\u0645 \u0646\u0641\u0633\u064a \u0639\u0644\u0649 \u0634\u064a\u0621 \u062e\u0627\u0631\u062c \u0639\u0646 \u0625\u0631\u0627\u062f\u062a\u064a \u062d\u0642\u064b\u0627\u061f<\/li>\n
- \u0647\u0644 \u0623\u0631\u0649 \u0646\u0641\u0633\u064a \u0641\u064a \u0623\u062d\u062f \u0634\u062e\u0648\u0635 \u062a\u062d\u0642\u064a\u0642\u064a \u0628\u0637\u0631\u064a\u0642\u0629 \u0623\u0642\u0648\u0649 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u061f<\/li>\n<\/ul>\n
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![\"\"](\"https:\/\/gijn.org\/wp-content\/uploads\/2024\/03\/shutterstock_275161592-771x483-1.jpg\")
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- \n
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![\"\"](\"https:\/\/gijn.org\/wp-content\/uploads\/2024\/03\/Screenshot-2023-06-16-at-13.25.17-336x336-1.png\")
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