ื”ืœื™ืš ื˜ื™ืคื•ืœื™ ื‘ื›ืœื

ื”ื”ืœื™ืš ื”ื˜ื™ืคื•ืœื™ ื‘ื›ืœื ื”ื•ื ื—ืœืง ืžื”ืžืืžืฆื™ื ื”ืžื•ื“ืจื ื™ื™ื ืœื”ืคื—ื™ืช ืืช ืฉื™ืขื•ืจ ื”ืขื‘ืจื™ื™ื ื•ืช ื”ื—ื•ื–ืจืช, ืœืฉืงื ืืช ื”ืืกื™ืจื™ื ื•ืœื”ื›ื™ืŸ ืื•ืชื ืœื—ื™ื™ื ืžื—ื•ืฅ ืœื›ืชืœื™ ื”ื›ืœื. ื”ืœื™ืš ื–ื” ืžื›ื•ื•ืŸ ืœืชืช ืžืขื ื” ืœืฆืจื›ื™ื ื”ืจื’ืฉื™ื™ื, ื”ืคืกื™ื›ื•ืœื•ื’ื™ื™ื, ื”ื—ื‘ืจืชื™ื™ื ื•ื”ื—ื™ื ื•ื›ื™ื™ื ืฉืœ ื”ืืกื™ืจื™ื, ืžืชื•ืš ื”ื”ื‘ื ื” ืฉืฆืžืฆื•ื ื”ืชื ื”ื’ื•ื™ื•ืช ืคื•ื’ืขื ื™ื•ืช ื•ื˜ืจืื•ืžื˜ื™ื•ืช ืขืฉื•ื™ ืœื”ืคื—ื™ืช ืืช ื”ืกื™ื›ื•ื™ ืœืฉื•ื‘ ื•ืœื‘ืฆืข ืขื‘ื™ืจื•ืช.

ื”ืžืขืจื›ืช ื”ื˜ื™ืคื•ืœื™ืช ืฉื•ืืคืช ืœื”ืฉื™ื’ ืžืกืคืจ ืžื˜ืจื•ืช ืขื™ืงืจื™ื•ืช:

  1. ืฉื™ืงื•ื ืื™ืฉื™: ืžืชืŸ ื›ืœื™ื ืœืืกื™ืจื™ื ืœื”ืชืžื•ื“ื“ื•ืช ืขื ื‘ืขื™ื•ืช ืคืกื™ื›ื•ืœื•ื’ื™ื•ืช, ืจื’ืฉื™ื•ืช ื•ื”ืชื ื”ื’ื•ืชื™ื•ืช ื”ืžื•ื‘ื™ืœื•ืช ืœืขื‘ืจื™ื™ื ื•ืช.

  2. ืžื ื™ืขืช ืขื‘ืจื™ื™ื ื•ืช ื—ื•ื–ืจืช: ื”ืคื—ืชืช ื”ืกื™ื›ื•ื™ ืœื—ื–ื•ืจ ื•ืœื‘ืฆืข ืขื‘ื™ืจื•ืช ืขืœ ื™ื“ื™ ื™ืฆื™ืจืช ืžื•ื“ืขื•ืช ืœื”ืชื ื”ื’ื•ืช ืขื‘ืจื™ื™ื ื™ืช ื•ืžืชืŸ ืคืชืจื•ื ื•ืช ืืœื˜ืจื ื˜ื™ื‘ื™ื™ื ืœื”ืชืžื•ื“ื“ื•ืช ืขื ืžืฆื‘ื™ ืœื—ืฅ ื•ืžืฉื‘ืจื™ื.

  3. ืฉื™ืคื•ืจ ื›ื™ืฉื•ืจื™ื ื—ื‘ืจืชื™ื™ื: ืœืžื™ื“ืช ื›ืœื™ื ืœื”ืชื ื”ืœื•ืช ื—ื‘ืจืชื™ืช ืชืงื™ื ื” ื•ืชืงืฉื•ืจืช ื—ื™ื•ื‘ื™ืช, ื“ื‘ืจ ืฉื™ื›ื•ืœ ืœืกื™ื™ืข ื‘ื”ืฉืชืœื‘ื•ืช ืžื—ื“ืฉ ื‘ื—ื‘ืจื” ืœืื—ืจ ื”ืฉื—ืจื•ืจ.

  4. ืงื™ื“ื•ื ื”ืฉื›ืœื” ื•ืชืขืกื•ืงื”: ืžืชืŸ ืืคืฉืจื•ืช ืœืœืžื™ื“ื” ื•ืฉื™ืคื•ืจ ืžื™ื•ืžื ื•ื™ื•ืช ืžืงืฆื•ืขื™ื•ืช, ื›ื“ื™ ืœื”ื’ื‘ื™ืจ ืืช ื”ืกื™ื›ื•ื™ื™ื ืœื”ืฉืชืœื‘ ื‘ืฉื•ืง ื”ืขื‘ื•ื“ื” ืœืื—ืจ ื”ืฉื—ืจื•ืจ.

  5. ื—ื™ื–ื•ืง ืชื—ื•ืฉืช ืื—ืจื™ื•ืช: ืคื™ืชื•ื— ืžื•ื“ืขื•ืช ื•ืื—ืจื™ื•ืช ืื™ืฉื™ืช, ืชื•ืš ื”ื‘ื ื” ืœื”ืฉืœื›ื•ืช ื”ืคืฉืขื™ื ืฉื‘ื•ืฆืขื• ืขืœ ื”ืงื•ืจื‘ื ื•ืช ื•ืขืœ ื”ื—ื‘ืจื” ื‘ื›ืœืœื•ืชื”.

ืกื•ื’ื™ ื˜ื™ืคื•ืœ ื‘ื›ืœื

ื”ื˜ื™ืคื•ืœ ื‘ื›ืœื ืžืชื‘ืฆืข ื‘ื›ืžื” ืžื™ืฉื•ืจื™ื, ื‘ื”ืชืื ืœืฆืจื›ื™ื ื”ืฉื•ื ื™ื ืฉืœ ื”ืืกื™ืจื™ื:

  1. ื˜ื™ืคื•ืœ ืคืกื™ื›ื•ืœื•ื’ื™ ืคืจื˜ื ื™ ื•ืงื‘ื•ืฆืชื™: ื˜ื™ืคื•ืœ ืคืจื˜ื ื™ ื ื•ืขื“ ืœื”ืขื ื™ืง ืœืืกื™ืจื™ื ืืคืฉืจื•ืช ืœืขื™ื‘ื•ื“ ืจื’ืฉื™ ืื™ืฉื™ ื‘ืžื˜ืจื” ืœื˜ืคืœ ื‘ื‘ืขื™ื•ืช ืคืกื™ื›ื•ืœื•ื’ื™ื•ืช ืžื•ืจื›ื‘ื•ืช. ืœืฆื“ ื–ืืช, ื˜ื™ืคื•ืœ ืงื‘ื•ืฆืชื™ ืžืืคืฉืจ ืœืืกื™ืจื™ื ืœื”ืชืžื•ื“ื“ ื™ื—ื“ ืขื ื ื•ืฉืื™ื ืžืฉื•ืชืคื™ื ื›ืžื• ื”ืชืžื›ืจื•ื™ื•ืช, ืืœื™ืžื•ืช ืื• ื”ืชืžื•ื“ื“ื•ืช ืขื ื—ืจื“ื” ื•ืœื—ืฅ.

  2. ื˜ื™ืคื•ืœ ืงื•ื’ื ื™ื˜ื™ื‘ื™-ื”ืชื ื”ื’ื•ืชื™ (CBT): ื˜ื™ืคื•ืœ ื–ื” ืžืชืžืงื“ ื‘ื–ื™ื”ื•ื™ ื“ืคื•ืกื™ ืžื—ืฉื‘ื” ื•ื”ืชื ื”ื’ื•ืช ืœื ื™ืขื™ืœื™ื ื•ืžืชืŸ ื›ืœื™ื ืžืขืฉื™ื™ื ืœืฉื™ื ื•ื™ ื“ืคื•ืกื™ื ืืœื•. ื’ื™ืฉื” ื–ื• ื™ืขื™ืœื” ื‘ืžื™ื•ื—ื“ ื‘ืขื‘ื•ื“ื” ืขื ืขื‘ืจื™ื™ื ื™ื ืžื›ื™ื•ื•ืŸ ืฉื”ื™ื ืžืชืžืงื“ืช ื‘ืฉื™ื ื•ื™ ื”ืชื ื”ื’ื•ื™ื•ืช ื”ืžื•ื‘ื™ืœื•ืช ืœืขื‘ืจื™ื™ื ื•ืช.

  3. ื˜ื™ืคื•ืœ ื‘ื”ืชืžื›ืจื•ื™ื•ืช: ื”ืชืžื›ืจื•ืช ืœืกืžื™ื, ืืœื›ื•ื”ื•ืœ ืื• ื”ื™ืžื•ืจื™ื ื”ื™ื ื‘ืขื™ื” ื ืคื•ืฆื” ื‘ืงืจื‘ ืื•ื›ืœื•ืกื™ื™ืช ื”ืืกื™ืจื™ื. ืชื•ื›ื ื™ื•ืช ื˜ื™ืคื•ืœ ืืœื” ื›ื•ืœืœื•ืช ืงื‘ื•ืฆื•ืช ืชืžื™ื›ื”, ืžืคื’ืฉื™ื ืขื ืคืกื™ื›ื™ืื˜ืจื™ื ื•ืคืกื™ื›ื•ืœื•ื’ื™ื ื•ื›ืŸ ืกื“ื ืื•ืช ื—ื™ื ื•ื›ื™ื•ืช ื”ืžื™ื•ืขื“ื•ืช ืœืขื–ื•ืจ ืœืืกื™ืจื™ื ืœืฉื‘ื•ืจ ืืช ืžืขื’ืœ ื”ื”ืชืžื›ืจื•ืช.

  4. ื˜ื™ืคื•ืœ ื‘ืืœื™ืžื•ืช ื‘ืžืฉืคื—ื”: ืืกื™ืจื™ื ืฉื”ื•ืจืฉืขื• ื‘ืขื‘ื™ืจื•ืช ืืœื™ืžื•ืช ื‘ืžืฉืคื—ื” ื ื“ืจืฉื™ื ืœืขื™ืชื™ื ืœื”ืฉืชืชืฃ ื‘ื˜ื™ืคื•ืœื™ื ื™ื™ืขื•ื“ื™ื™ื, ืฉืžื˜ืจืชื ืœืขื–ื•ืจ ืœื”ื ืœื”ื‘ื™ืŸ ืืช ืฉื•ืจืฉื™ ื”ื”ืชื ื”ื’ื•ืช ื”ืืœื™ืžื” ื•ืœื”ืขื ื™ืง ืœื”ื ื›ืœื™ื ืœืคื™ืชื•ื— ืžืขืจื›ื•ืช ื™ื—ืกื™ื ื‘ืจื™ืื•ืช ื™ื•ืชืจ.

  5. ื˜ื™ืคื•ืœ ื‘ืขื‘ืจื™ื™ื ื™ ืžื™ืŸ: ื˜ื™ืคื•ืœ ื–ื” ืžืชืžืงื“ ื‘ื”ื‘ื ืช ื”ื“ื—ืคื™ื ื•ื”ืชืฉื•ืงื•ืช ื”ืžื•ื‘ื™ืœื™ื ืœืขื‘ื™ืจื•ืช ืžื™ืŸ, ืชื•ืš ืžืชืŸ ื›ืœื™ื ืœืฉืœื™ื˜ื” ื•ื”ืชืžื•ื“ื“ื•ืช. ืชื•ื›ื ื™ื•ืช ืืœื” ืžืฉืœื‘ื•ืช ืœืขื™ืชื™ื ื’ื ืืœืžื ื˜ื™ื ืฉืœ ืžืขืงื‘ ืฆืžื•ื“ ืœืื—ืจ ืฉื—ืจื•ืจ.

  6. ื˜ื™ืคื•ืœ ื—ื™ื ื•ื›ื™ ื•ืชืขืกื•ืงืชื™: ื”ื›ืฉืจื” ืžืงืฆื•ืขื™ืช ื•ืฉื™ืคื•ืจ ื”ืฉื›ืœื” ืžื”ื•ื•ื™ื ื—ืœืง ื—ืฉื•ื‘ ืžื”ืชื”ืœื™ืš ื”ื˜ื™ืคื•ืœื™. ืžื—ืงืจื™ื ืžืจืื™ื ืฉืืกื™ืจื™ื ืฉืžืกื™ื™ืžื™ื ื”ื›ืฉืจื” ืžืงืฆื•ืขื™ืช ืื• ืžืฉืคืจื™ื ืืช ืจืžืช ื”ื”ืฉื›ืœื” ืฉืœื”ื ื‘ื›ืœื ืžืฆืœื™ื—ื™ื ืœื”ืฉืชืœื‘ ื˜ื•ื‘ ื™ื•ืชืจ ื‘ืฉื•ืง ื”ืขื‘ื•ื“ื” ืœืื—ืจ ื”ืฉื—ืจื•ืจ.

ื”ืฉืคืขื•ืช ื”ื”ืœื™ืš ื”ื˜ื™ืคื•ืœื™ ื‘ื›ืœื

ื”ื”ืฉืคืขื” ื”ืžืจื›ื–ื™ืช ืฉืœ ืชื”ืœื™ืš ื˜ื™ืคื•ืœื™ ื”ื™ื ื”ืคื—ืชืช ื”ืขื‘ืจื™ื™ื ื•ืช ื”ื—ื•ื–ืจืช. ืžื—ืงืจื™ื ืžืจืื™ื ื›ื™ ืืกื™ืจื™ื ืฉืงื™ื‘ืœื• ื˜ื™ืคื•ืœ ื‘ื›ืœื ื—ื•ื•ื™ื ืกื™ื›ื•ื™ ืžื•ืคื—ืช ืœืฉื•ื‘ ื•ืœื‘ืฆืข ืขื‘ื™ืจื•ืช. ื›ืžื• ื›ืŸ, ื”ื”ืœื™ืš ื”ื˜ื™ืคื•ืœื™ ืชื•ืจื ืœืฉื™ืคื•ืจ ื‘ืจืžืช ื”ื‘ืจื™ืื•ืช ื”ื ืคืฉื™ืช, ื—ื™ื–ื•ืง ื”ื“ื™ืžื•ื™ ื”ืขืฆืžื™ ื•ืคื™ืชื•ื— ื™ื›ื•ืœื•ืช ืชืงืฉื•ืจืช ื‘ืจื™ืื•ืช ื™ื•ืชืจ.

ื‘ื ื•ืกืฃ, ื”ืฉืชืœื‘ื•ืช ื‘ืชื”ืœื™ืš ื”ื˜ื™ืคื•ืœื™ ื™ื›ื•ืœื” ืœืฉืคืจ ืืช ื”ืกื™ื›ื•ื™ื™ื ืฉืœ ื”ืืกื™ืจ ืœื”ืฉืชืœื‘ ื‘ื—ื‘ืจื” ืœืื—ืจ ืฉื—ืจื•ืจื•, ืœื”ื—ื–ื™ืง ืขื‘ื•ื“ื” ื™ืฆื™ื‘ื” ื•ืœืฉืžื•ืจ ืขืœ ืžืขืจื›ืช ื™ื—ืกื™ื ืชืงื™ื ื” ืขื ืกื‘ื™ื‘ืชื•. ืœืื•ืจืš ื–ืžืŸ, ื”ื”ืฉืชืชืคื•ืช ื‘ื˜ื™ืคื•ืœ ืขืฉื•ื™ื” ืœืฉืคืจ ื’ื ืืช ืชื—ื•ืฉืช ื”ืฉื™ื™ื›ื•ืช ื•ื”ืžื—ื•ื™ื‘ื•ืช ื”ื—ื‘ืจืชื™ืช ืฉืœ ื”ืืกื™ืจ.

ื”ื”ืœื™ืš ื”ื˜ื™ืคื•ืœื™ ื‘ื›ืœื ืื™ื ื• ื—ืฃ ืžืืชื’ืจื™ื. ืžืขืจื›ืช ื”ื›ืœื™ืื” ืžืฆื™ื‘ื” ืงืฉื™ื™ื ื™ื™ื—ื•ื“ื™ื™ื, ื‘ื™ื ื™ื”ื:

  1. ื”ืชื ื’ื“ื•ืช ืœื ืžื•ื“ืขืช: ืœื ื›ืœ ื”ืืกื™ืจื™ื ืžื•ื›ื ื™ื ืœื”ืฉืชืœื‘ ื‘ืชื”ืœื™ืš ื˜ื™ืคื•ืœื™, ื—ืœืงื ืขืœื•ืœื™ื ืœืคืงืคืง ื‘ืืคืงื˜ื™ื‘ื™ื•ืช ืฉืœ ื”ื˜ื™ืคื•ืœ ืื• ืœื”ืืžื™ืŸ ืฉื”ื ืœื ื–ืงื•ืงื™ื ืœื•.

  2. ืชื ืื™ ื”ื›ืœื: ื”ืกื‘ื™ื‘ื” ื”ืžืœื—ื™ืฆื” ื•ื”ื‘ืœืชื™ ื™ืฆื™ื‘ื” ืฉืœ ื”ื›ืœื ืขืœื•ืœื” ืœื”ืคืจื™ืข ืœื”ืชืงื“ืžื•ืช ื”ื˜ื™ืคื•ืœื™ืช. ื—ื•ืกืจ ืคืจื˜ื™ื•ืช, ืคื—ื“ ืžืืœื™ืžื•ืช ื•ืชื ืื™ื ืงืฉื™ื ื ื•ืกืคื™ื ืžืงืฉื™ื ืœืขื™ืชื™ื ืขืœ ืชื”ืœื™ื›ื™ ื”ื˜ื™ืคื•ืœ.

  3. ื—ื•ืกืจ ื‘ืžืฉืื‘ื™ื: ืœืขื™ืชื™ื ืงื™ื™ื ืžื—ืกื•ืจ ื‘ืžืฉืื‘ื™ื ืชืงืฆื™ื‘ื™ื™ื ืื• ื‘ื›ื•ื— ืื“ื ืžื™ื•ืžืŸ ืœื˜ื™ืคื•ืœ ื‘ืืกื™ืจื™ื, ืžื” ืฉืขืœื•ืœ ืœืคื’ื•ืข ื‘ืื™ื›ื•ืช ื”ืฉื™ืจื•ืชื™ื ื”ืžื•ืฆืขื™ื

ื”ืœื™ืš ืฉื™ืงื•ื ื‘ื›ืœื

ื”ืœื™ืš ืฉื™ืงื•ื ื‘ื›ืœื ื”ื•ื ื›ืœื™ ืžืฉืžืขื•ืชื™ ื•ื—ืฉื•ื‘ ืœืืกื™ืจื™ื ื•ืœื”ื›ื ืชื ืœื—ื™ื™ื ืžื—ื•ืฅ ืœื›ื•ืชืœื™ ื”ื›ืœื. ืœืžืจื•ืช ื”ืืชื’ืจื™ื ื”ืจื‘ื™ื, ื”ื˜ื™ืคื•ืœ ืžืกื•ื’ืœ ืœื”ืคื—ื™ืช ืขื‘ืจื™ื™ื ื•ืช ื—ื•ื–ืจืช, ืœืฉืคืจ ืืช ื‘ืจื™ืื•ืชื ื”ื ืคืฉื™ืช ืฉืœ ื”ืืกื™ืจื™ื ื•ืœื”ื›ื™ื ื ืœื”ืฉืชืœื‘ื•ืช ื‘ื—ื‘ืจื”. ื›ื—ืœืง ืžื”ืžืืžืฆื™ื ืœืฉื™ืคื•ืจ ืžืขืจื›ื•ืช ื”ื›ืœื™ืื” ื•ื”ืฉื™ืงื•ื, ื—ืฉื•ื‘ ืœื”ืฉืงื™ืข ื‘ื”ืจื—ื‘ืช ืชื›ื ื™ื•ืช ื”ื˜ื™ืคื•ืœ ื•ื”ื ื’ืฉืชืŸ ืœื›ืœืœ ื”ืืกื™ืจื™ื, ืชื•ืš ื”ืชืืžื” ืื™ืฉื™ืช ืœืฆืจื›ื™ื”ื.

ืœื ืคืขื ืืกื™ืจื™ื ื”ืžืขื•ื ื™ื™ื ื™ื ืœื”ืชื—ื™ืœ ื‘ื”ืœื™ืš ืฉื™ืงื•ื ื‘ื›ืœื, ืฉื•ื›ืจื™ื ืืช ืฉื™ืจื•ืชื™ื• ืฉืœ ืขื•ืจืš ื“ื™ืŸ ืคืœื™ืœื™ ื”ืขื•ืกืง ื‘ืชื—ื•ื. ืœื™ื•ื•ื™ ืฆืžื•ื“ ืฉืœ ืขื•ืจืš ื“ื™ืŸ ืคืœื™ืœื™ ื‘ื”ืœื™ืš ื”ืฉื™ืงื•ื, ืขืฉื•ื™ ืœื ืคืขื ืœื”ืขืœื•ืช ื‘ืื•ืคืŸ ืžืฉืžืขื•ืชื™ ืืช ื”ืฆืœื—ืชื•.

ืขื•ืจืš ื“ื™ืŸ ืคืœื™ืœื™

ืžืฉืจื“ ืขื•ืจืš ื“ื™ืŸ ืคืœื™ืœื™ | ืžื–ืจ-ื›ื‘ืจื™ืืŸ ื•ืฉื•ืช', ืขื•ืกืง ื‘ื›ืœ ืชื—ื•ืžื™ ื”ืžืฉืคื˜ ื”ืคืœื™ืœื™. ื”ืžืฉืจื“ ื–ืžื™ืŸ ืœืœืงื•ื—ื•ืชื™ื• 24/7 ื‘ื›ืœ ืจื—ื‘ื™ ื”ืืจืฅ. ื”ืชืงืฉืจื• ืขื›ืฉื™ื• ืœืงื‘ืœืช ื™ื™ืขื•ืฅ ืžืฉืคื˜ื™ ืจืืฉื•ื ื™, ืœืœื ื”ืชื—ื™ื™ื‘ื•ืช.

ืขืœ ื”ื›ื•ืชื‘:

ื”ืชื•ื›ืŸ ื‘ืขืžื•ื“ ื–ื” ื ื›ืชื‘ ืขืœ ื™ื“ื™ ืขื•ืจืš ื“ื™ืŸ ืคืœื™ืœื™ ืื•ืคื™ืจ ืžื–ืจ, ืฉื•ืชืฃ ืžื™ื™ืกื“ ื‘ืžืฉืจื“ ืขื•ืจื›ื™ ื“ื™ืŸ ืคืœื™ืœื™ ืžื–ืจ-ื›ื‘ืจื™ืืŸ ื•ืฉื•ืช', ืžื”ืžื•ื‘ื™ืœื™ื ื‘ื™ืฉืจืืœ (ืžื“ื•ืจื’ Dun's 100) ืขื ื ื™ืกื™ื•ืŸ ืžืฆื˜ื‘ืจ ืฉืœ 25 ืฉื ื™ื ื‘ืชื—ื•ื ื”ืžืฉืคื˜ ื”ืคืœื™ืœื™. ืขื•"ื“ ืžื–ืจ ืฉื”ื—ืœ ืืช ื“ืจื›ื• ื‘ืคืจืงืœื™ื˜ื•ืช ืžื—ื•ื– ื™ืจื•ืฉืœื™ื (ืคืœื™ืœื™), ืžืชืžื—ื” ื‘ืœื™ื•ื•ื™ ื•ื™ื™ืฆื•ื’ ืฉืœ ื—ืฉื•ื“ื™ื, ื ืืฉืžื™ื ื•ื ืคื’ืขื™ ืขื‘ื™ืจื”, ื•ืžื—ื•ื™ื‘ ืœืžืชืŸ ื”ื’ื ื” ืžืฉืคื˜ื™ืช ื ื—ื•ืฉื” ื•ื‘ืœืชื™ ืžืชืคืฉืจืช ืขื‘ื•ืจ ืœืงื•ื—ื•ืช ื”ืžืฉืจื“. ืœืฆื“ ืคืขื™ืœื•ืชื• ื‘ืžืฉืจื“, ืขื•"ื“ ืžื–ืจ ืžื›ื”ืŸ ื›ื™ื•"ืจ ื•ืขื“ืช ื ืคื’ืขื™ ืขื‘ื™ืจื” ื‘ืœืฉื›ืช ืขื•ืจื›ื™ ื”ื“ื™ืŸ ื‘ืžื—ื•ื– ืช"ื.

ืขื•ืจืš ื“ื™ืŸ ืคืœื™ืœื™ ืžื•ืžื—ื” | ืื•ืคื™ืจ ืžื–ืจ