{"id":774,"date":"2025-05-14T09:00:00","date_gmt":"2025-05-14T05:30:00","guid":{"rendered":"https:\/\/doctiran.com\/main\/?p=774"},"modified":"2025-05-17T18:29:37","modified_gmt":"2025-05-17T14:59:37","slug":"%d9%85%d9%82%d8%a7%d8%a8%d9%84%d9%87-%d8%a8%d8%a7-%d8%a7%d8%b3%d8%aa%d8%b1%d8%b3-%d9%88-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%b4%d8%a7%d8%af%db%8c-%d8%aa%da%a9%d9%86%db%8c%da%a9-%d9%87%d8%a7%db%8c","status":"publish","type":"post","link":"https:\/\/doctiran.com\/main\/774\/%d9%85%d9%82%d8%a7%d8%a8%d9%84%d9%87-%d8%a8%d8%a7-%d8%a7%d8%b3%d8%aa%d8%b1%d8%b3-%d9%88-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%b4%d8%a7%d8%af%db%8c-%d8%aa%da%a9%d9%86%db%8c%da%a9-%d9%87%d8%a7%db%8c\/","title":{"rendered":"\u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u0627\u062f\u06cc| \u062a\u06a9\u0646\u06cc\u06a9 \u0647\u0627\u06cc \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645\u0634 \u0648 \u0646\u0634\u0627\u0637"},"content":{"rendered":"\n

\u0636\u0631\u0648\u0631\u062a \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0633\u062a\u0631\u0633 \u0648 \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0634\u0627\u062f\u0627\u0628\u06cc \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0645\u062f\u0631\u0646<\/h2>\n\n\n\n

\u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u067e\u0631\u0641\u0634\u0627\u0631 \u0648 \u067e\u0631 \u0627\u0632 \u0686\u0627\u0644\u0634 \u0647\u0627\u06cc \u0627\u0645\u0631\u0648\u0632\u06cc\u060c \u0627\u0633\u062a\u0631\u0633<\/strong> \u0628\u0647 \u06cc\u06a9 \u062c\u0632\u0621 \u0627\u062c\u062a\u0646\u0627\u0628 \u0646\u0627\u067e\u0630\u06cc\u0631 \u0627\u0632 \u0632\u0646\u062f\u06af\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u062a\u0628\u062f\u06cc\u0644 \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645\u06cc \u0631\u0627 \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f\u060c \u0628\u0644\u06a9\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0634\u0627\u062f\u0627\u0628\u06cc<\/strong> \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u0632\u0646\u062f\u06af\u06cc \u0646\u06cc\u0632 \u0634\u0648\u062f. \u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647\u060c \u0628\u0627 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0648 \u0628\u0647 \u06a9\u0627\u0631\u06af\u06cc\u0631\u06cc \u062a\u06a9\u0646\u06cc\u06a9 \u0647\u0627\u06cc \u0645\u0648\u062b\u0631 \u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633<\/strong> \u0648 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u0627\u062f\u0627\u0628\u06cc<\/strong>\u060c \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u0645 \u0632\u0646\u062f\u06af\u06cc \u0622\u0631\u0627\u0645 \u062a\u0631\u060c \u0634\u0627\u062f\u062a\u0631 \u0648 \u0631\u0636\u0627\u06cc\u062a \u0628\u062e\u0634 \u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u0645. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647\u060c \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062c\u0627\u0645\u0639 \u0627\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9 \u0647\u0627 \u0648 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627 \u062e\u0648\u0627\u0647\u06cc\u0645 \u067e\u0631\u062f\u0627\u062e\u062a.<\/p>\n\n\n\n

\u0628\u062e\u0634 \u0627\u0648\u0644: \u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 – \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0639\u0644\u0645\u06cc \u0628\u0631\u0627\u06cc \u0622\u0631\u0627\u0645 \u06a9\u0631\u062f\u0646 \u0630\u0647\u0646 \u0648 \u0628\u062f\u0646<\/h2>\n\n\n\n
    \n
  1. \u0645\u062f\u06cc\u062a\u06cc\u0634\u0646 \u0648 \u0630\u0647\u0646 \u0622\u06af\u0627\u0647\u06cc (Meditation and Mindfulness):<\/strong> \u062a\u0645\u0631\u06cc\u0646 \u0645\u062f\u06cc\u062a\u06cc\u0634\u0646 \u0648 \u0630\u0647\u0646 \u0622\u06af\u0627\u0647\u06cc \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0644\u062d\u0638\u0647 \u062d\u0627\u0644 \u0648 \u067e\u0630\u06cc\u0631\u0634 \u0628\u062f\u0648\u0646 \u0642\u0636\u0627\u0648\u062a \u0627\u0641\u06a9\u0627\u0631 \u0648 \u0627\u062d\u0633\u0627\u0633\u0627\u062a\u060c \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0633\u0637\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0633 (\u0645\u0627\u0646\u0646\u062f \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644) \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u062d\u0633 \u0622\u0631\u0627\u0645\u0634 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc \u062f\u0647\u062f.<\/li>\n\n\n\n
  2. \u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 (Deep Breathing Exercises):<\/strong> \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u067e\u0627\u0631\u0627\u0633\u0645\u067e\u0627\u062a\u06cc\u06a9 \u0631\u0627 \u0641\u0639\u0627\u0644 \u06a9\u0646\u062f\u060c \u06a9\u0647 \u0645\u0633\u0626\u0648\u0644 \u0627\u06cc\u062c\u0627\u062f \u062d\u0633 \u0622\u0631\u0627\u0645\u0634 \u062f\u0631 \u0628\u062f\u0646 \u0627\u0633\u062a. \u062a\u0646\u0641\u0633 \u0622\u0647\u0633\u062a\u0647 \u0648 \u0639\u0645\u06cc\u0642 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0633\u0631\u0639\u062a \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f.<\/li>\n\n\n\n
  3. \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 (Regular Exercise):<\/strong> \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u0646\u0638\u0645\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0647\u0648\u0627\u0632\u06cc\u060c \u0628\u0627\u0639\u062b \u0622\u0632\u0627\u062f \u0634\u062f\u0646 \u0627\u0646\u062f\u0648\u0631\u0641\u06cc\u0646 \u0647\u0627 \u0645\u06cc \u0634\u0648\u062f \u06a9\u0647 \u062f\u0627\u0631\u0627\u06cc \u0627\u062b\u0631\u0627\u062a \u0636\u062f \u062f\u0631\u062f \u0648 \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648 \u0647\u0633\u062a\u0646\u062f. \u0648\u0631\u0632\u0634 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u062a\u0646\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u0633\u062a\u0631\u0633 \u06a9\u0645\u06a9 \u0645\u06cc \u06a9\u0646\u062f.<\/li>\n\n\n\n
  4. \u0622\u0631\u0627\u0645 \u0633\u0627\u0632\u06cc \u067e\u06cc\u0634\u0631\u0648\u0646\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc (Progressive Muscle Relaxation – PMR):<\/strong> \u0627\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9 \u0634\u0627\u0645\u0644 \u062a\u0646\u0634 \u062f\u0627\u062f\u0646 \u0648 \u0633\u067e\u0633 \u0631\u0647\u0627 \u06a9\u0631\u062f\u0646 \u06af\u0631\u0648\u0647 \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0628\u062f\u0646 \u0627\u0633\u062a \u0648 \u0628\u0647 \u0627\u0641\u0631\u0627\u062f \u06a9\u0645\u06a9 \u0645\u06cc \u06a9\u0646\u062f \u062a\u0627 \u062a\u0646\u0634 \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u0646\u062f.<\/li>\n\n\n\n
  5. \u0645\u062f\u06cc\u0631\u06cc\u062a \u0632\u0645\u0627\u0646 (Time Management):<\/strong> \u0633\u0627\u0632\u0645\u0627\u0646\u062f\u0647\u06cc \u0648\u0638\u0627\u06cc\u0641\u060c \u062a\u0639\u06cc\u06cc\u0646 \u0627\u0648\u0644\u0648\u06cc\u062a \u0647\u0627 \u0648 \u0627\u062c\u062a\u0646\u0627\u0628 \u0627\u0632 \u062a\u0639\u0648\u06cc\u0642 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u062a\u0631\u0644 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0627\u0633\u062a\u0631\u0633 \u0646\u0627\u0634\u06cc \u0627\u0632 \u06a9\u0645\u0628\u0648\u062f \u0648\u0642\u062a \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f.<\/li>\n\n\n\n
  6. \u062a\u0639\u06cc\u06cc\u0646 \u0645\u0631\u0632\u0647\u0627 (Setting Boundaries):<\/strong> \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc “\u0646\u0647” \u06af\u0641\u062a\u0646 \u0628\u0647 \u062f\u0631\u062e\u0648\u0627\u0633\u062a \u0647\u0627\u06cc \u063a\u06cc\u0631\u0636\u0631\u0648\u0631\u06cc \u0648 \u0645\u062d\u0627\u0641\u0638\u062a \u0627\u0632 \u0632\u0645\u0627\u0646 \u0648 \u0627\u0646\u0631\u0698\u06cc \u062e\u0648\u062f \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0627\u0632 \u0627\u062d\u0633\u0627\u0633 \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u0628\u0648\u062f\u0646 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u062f.<\/li>\n\n\n\n
  7. \u062d\u0645\u0627\u06cc\u062a \u0627\u062c\u062a\u0645\u0627\u0639\u06cc (Social Support):<\/strong> \u0635\u062d\u0628\u062a \u06a9\u0631\u062f\u0646 \u0628\u0627 \u062f\u0648\u0633\u062a\u0627\u0646\u060c \u062e\u0627\u0646\u0648\u0627\u062f\u0647 \u06cc\u0627 \u06cc\u06a9 \u062f\u0631\u0645\u0627\u0646\u06af\u0631 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u062d\u0633\u0627\u0633 \u062a\u0646\u0647\u0627\u06cc\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f\u0647 \u0628\u0627\u0634\u062f.<\/li>\n\n\n\n
  8. \u062a\u063a\u06cc\u06cc\u0631 \u0646\u06af\u0631\u0634 (Cognitive Restructuring):<\/strong> \u0634\u0646\u0627\u0633\u0627\u06cc\u06cc \u0648 \u0628\u0647 \u0686\u0627\u0644\u0634 \u06a9\u0634\u06cc\u062f\u0646 \u0627\u0641\u06a9\u0627\u0631 \u0645\u0646\u0641\u06cc \u0648 \u063a\u06cc\u0631\u0645\u0646\u0637\u0642\u06cc \u0648 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u06a9\u0631\u062f\u0646 \u0622\u0646\u0647\u0627 \u0628\u0627 \u0627\u0641\u06a9\u0627\u0631 \u0645\u062b\u0628\u062a \u0648 \u0648\u0627\u0642\u0639 \u0628\u06cc\u0646\u0627\u0646\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/li>\n\n\n\n
  9. \u06af\u0630\u0631\u0627\u0646\u062f\u0646 \u0648\u0642\u062a \u062f\u0631 \u0637\u0628\u06cc\u0639\u062a (Spending Time in Nature):<\/strong> \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u06af\u0630\u0631\u0627\u0646\u062f\u0646 \u0648\u0642\u062a \u062f\u0631 \u0637\u0628\u06cc\u0639\u062a \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0633\u0637\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0627\u062d\u0633\u0627\u0633 \u0622\u0631\u0627\u0645\u0634 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f.<\/li>\n\n\n\n
  10. \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a (Sufficient and Quality Sleep):<\/strong> \u06a9\u0645\u0628\u0648\u062f \u062e\u0648\u0627\u0628 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0633\u0637\u062d \u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f. \u062a\u0644\u0627\u0634 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 7-9 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u062f\u0631 \u0634\u0628 \u0628\u0631\u0627\u06cc \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0633\u062a\u0631\u0633 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/li>\n<\/ol>\n\n\n
    \n
    \"\u0645\u0642\u0627\u0628\u0644\u0647<\/figure>\n<\/div>\n\n\n

    \u0628\u062e\u0634 \u062f\u0648\u0645: \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u0627\u062f\u0627\u0628\u06cc – \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0639\u0645\u0644\u06cc \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0632\u0646\u062f\u06af\u06cc \u0646\u0634\u0627\u0637 \u0622\u0648\u0631<\/h2>\n\n\n\n
      \n
    1. \u0627\u0628\u0631\u0627\u0632 \u0642\u062f\u0631\u062f\u0627\u0646\u06cc (Practicing Gratitude):<\/strong> \u0642\u062f\u0631\u062f\u0627\u0646\u06cc \u0627\u0632 \u062f\u0627\u0634\u062a\u0647 \u0647\u0627 \u0648 \u0644\u062d\u0638\u0627\u062a \u0645\u062b\u0628\u062a \u0632\u0646\u062f\u06af\u06cc \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u062d\u0633\u0627\u0633 \u0634\u0627\u062f\u06cc \u0648 \u0631\u0636\u0627\u06cc\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0646\u0648\u0634\u062a\u0646 \u06cc\u06a9 \u062f\u0641\u062a\u0631\u0686\u0647 \u0642\u062f\u0631\u062f\u0627\u0646\u06cc \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0627\u06cc\u0646 \u0632\u0645\u06cc\u0646\u0647 \u0645\u0648\u062b\u0631 \u0628\u0627\u0634\u062f.<\/li>\n\n\n\n
    2. \u0627\u0646\u062c\u0627\u0645 \u06a9\u0627\u0631\u0647\u0627\u06cc \u0644\u0630\u062a \u0628\u062e\u0634 (Engaging in Enjoyable Activities):<\/strong> \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0627\u062f\u0646 \u0632\u0645\u0627\u0646 \u0628\u0647 \u0633\u0631\u06af\u0631\u0645\u06cc \u0647\u0627 \u0648 \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0627\u0632 \u0622\u0646\u0647\u0627 \u0644\u0630\u062a \u0645\u06cc \u0628\u0631\u06cc\u062f\u060c \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0633\u0637\u062d \u0634\u0627\u062f\u06cc \u0648 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f.<\/li>\n\n\n\n
    3. \u0627\u0631\u062a\u0628\u0627\u0637\u0627\u062a \u0627\u062c\u062a\u0645\u0627\u0639\u06cc \u0645\u062b\u0628\u062a (Positive Social Connections):<\/strong> \u06af\u0630\u0631\u0627\u0646\u062f\u0646 \u0648\u0642\u062a \u0628\u0627 \u0627\u0641\u0631\u0627\u062f \u0645\u062b\u0628\u062a \u0648 \u062d\u0645\u0627\u06cc\u062a \u06a9\u0646\u0646\u062f\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0627\u062d\u0633\u0627\u0633 \u062a\u0639\u0644\u0642 \u0648 \u0634\u0627\u062f\u06cc \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u062f.<\/li>\n\n\n\n
    4. \u06a9\u0645\u06a9 \u0628\u0647 \u062f\u06cc\u06af\u0631\u0627\u0646 (Helping Others):<\/strong> \u0627\u0646\u062c\u0627\u0645 \u06a9\u0627\u0631\u0647\u0627\u06cc \u062e\u06cc\u0631\u062e\u0648\u0627\u0647\u0627\u0646\u0647 \u0648 \u06a9\u0645\u06a9 \u0628\u0647 \u062f\u06cc\u06af\u0631\u0627\u0646 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0627\u062d\u0633\u0627\u0633 \u0631\u0636\u0627\u06cc\u062a \u0648 \u0634\u0627\u062f\u06cc \u0639\u0645\u06cc\u0642\u06cc \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f.<\/li>\n\n\n\n
    5. \u062a\u0639\u06cc\u06cc\u0646 \u0648 \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 (Setting and Achieving Goals):<\/strong> \u062a\u0639\u06cc\u06cc\u0646 \u0627\u0647\u062f\u0627\u0641 \u0645\u0639\u0646\u06cc \u062f\u0627\u0631 \u0648 \u062a\u0644\u0627\u0634 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0622\u0646\u0647\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u062d\u0633 \u0645\u0648\u0641\u0642\u06cc\u062a \u0648 \u0631\u0636\u0627\u06cc\u062a \u0631\u0627 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<\/li>\n\n\n\n
    6. \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0648 \u0631\u0634\u062f (Learning and Growth):<\/strong> \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0645\u0647\u0627\u0631\u062a \u0647\u0627\u06cc \u062c\u062f\u06cc\u062f \u0648 \u06af\u0633\u062a\u0631\u0634 \u062f\u0627\u0646\u0634 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u062d\u0633 \u06a9\u0646\u062c\u06a9\u0627\u0648\u06cc \u0648 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0631\u0627 \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u062d\u0641\u0638 \u06a9\u0646\u062f.<\/li>\n\n\n\n
    7. \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u0646\u0638\u0645 (Regular Physical Activity):<\/strong> \u0648\u0631\u0632\u0634 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc \u062f\u0647\u062f\u060c \u0628\u0644\u06a9\u0647 \u0628\u0627\u0639\u062b \u0622\u0632\u0627\u062f \u0634\u062f\u0646 \u0627\u0646\u062f\u0648\u0631\u0641\u06cc\u0646 \u0647\u0627 \u0645\u06cc \u0634\u0648\u062f \u06a9\u0647 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642 \u0648 \u062e\u0648 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u0627\u062f\u06cc \u06a9\u0645\u06a9 \u0645\u06cc \u06a9\u0646\u0646\u062f.<\/li>\n\n\n\n
    8. \u062a\u063a\u0630\u06cc\u0647 \u0633\u0627\u0644\u0645 (Healthy Diet):<\/strong> \u0645\u0635\u0631\u0641 \u063a\u0630\u0627\u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0648 \u0645\u063a\u0630\u06cc \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0631 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc \u0648 \u062e\u0644\u0642 \u0648 \u062e\u0648 \u062a\u0627\u062b\u06cc\u0631 \u0645\u062b\u0628\u062a \u0628\u06af\u0630\u0627\u0631\u062f.<\/li>\n\n\n\n
    9. \u062a\u062c\u0631\u0628\u0647 \u0644\u062d\u0638\u0627\u062a \u0645\u062b\u0628\u062a (Savoring Positive Moments):<\/strong> \u062a\u0648\u062c\u0647 \u0622\u06af\u0627\u0647\u0627\u0646\u0647 \u0628\u0647 \u0644\u062d\u0638\u0627\u062a \u062e\u0648\u0634\u0627\u06cc\u0646\u062f \u0648 \u0644\u0630\u062a \u0628\u0631\u062f\u0646 \u0627\u0632 \u0622\u0646\u0647\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u062d\u0633 \u0634\u0627\u062f\u06cc \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u062f.<\/li>\n\n\n\n
    10. \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u0628\u0627 \u06a9\u06cc\u0641\u06cc\u062a (Sufficient and Quality Sleep):<\/strong> \u062e\u0648\u0627\u0628 \u062e\u0648\u0628 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0631\u0627\u06cc \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0633\u062a\u0631\u0633 \u0645\u0647\u0645 \u0627\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0646\u0642\u0634 \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0631 \u062d\u0641\u0638 \u062e\u0644\u0642 \u0648 \u062e\u0648 \u0648 \u0633\u0637\u062d \u0627\u0646\u0631\u0698\u06cc \u0645\u062b\u0628\u062a \u062f\u0627\u0631\u062f.<\/li>\n<\/ol>\n\n\n\n

      \u0646\u062a\u06cc\u062c\u0647 \u06af\u06cc\u0631\u06cc: \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u0627\u062f\u0627\u0628\u06cc \u0628\u0631\u0627\u06cc \u0632\u0646\u062f\u06af\u06cc \u0628\u0647\u062a\u0631<\/h2>\n\n\n\n

      \u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u0627\u062f\u0627\u0628\u06cc \u062f\u0648 \u0631\u0648\u06cc \u06cc\u06a9 \u0633\u06a9\u0647 \u0647\u0633\u062a\u0646\u062f. \u0628\u0627 \u0628\u0647 \u06a9\u0627\u0631\u06af\u06cc\u0631\u06cc \u062a\u06a9\u0646\u06cc\u06a9 \u0647\u0627\u06cc \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0633\u062a\u0631\u0633 \u0648 \u067e\u0631\u0648\u0631\u0634 \u0639\u0627\u062f\u0627\u062a \u0645\u062b\u0628\u062a \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u0627\u062f\u06cc\u060c \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0632\u0646\u062f\u06af\u06cc \u0622\u0631\u0627\u0645 \u062a\u0631\u060c \u0634\u0627\u062f\u062a\u0631 \u0648 \u0631\u0636\u0627\u06cc\u062a \u0628\u062e\u0634 \u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u062c\u0627\u062f \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0645\u062b\u0628\u062a \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u0632\u0645\u0627\u0646 \u0648 \u062a\u0644\u0627\u0634 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0633\u0631\u0645\u0627\u06cc\u0647 \u06af\u0630\u0627\u0631\u06cc \u062f\u0631 \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646 \u0648 \u0634\u0627\u062f\u0627\u0628\u06cc \u0627\u0631\u0632\u0634 \u0622\u0646 \u0631\u0627 \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n

      \u0627\u0646\u0648\u0627\u0639 \u062a\u0633\u062a \u0647\u0627\u06cc \u0631\u0648\u0627\u0646 \u0634\u0646\u0627\u0633\u06cc \u0628\u0647 \u0635\u0648\u0631\u062a \u0622\u0646\u0644\u0627\u06cc\u0646 \u0648 \u0631\u0627\u06cc\u06af\u0627\u0646 \u062f\u0631 \u062f\u06a9\u062a\u06cc\u0631\u0627\u0646<\/a><\/strong><\/p>\n\n\n\n

      \u0645\u0646\u0627\u0628\u0639:<\/p>\n\n\n\n

      University of California, Berkeley – Greater Good Science Center<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

      \u0636\u0631\u0648\u0631\u062a \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0633\u062a\u0631\u0633 \u0648 \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0634\u0627\u062f\u0627\u0628\u06cc \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0645\u062f\u0631\u0646 \u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u067e\u0631\u0641\u0634\u0627\u0631 \u0648 \u067e\u0631 \u0627\u0632 \u0686\u0627\u0644\u0634 \u0647\u0627\u06cc \u0627\u0645\u0631\u0648\u0632\u06cc\u060c \u0627\u0633\u062a\u0631\u0633 \u0628\u0647 \u06cc\u06a9 \u062c\u0632\u0621 \u0627\u062c\u062a\u0646\u0627\u0628 \u0646\u0627\u067e\u0630\u06cc\u0631 \u0627\u0632 \u0632\u0646\u062f\u06af\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u062a\u0628\u062f\u06cc\u0644 \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645\u06cc \u0631\u0627 \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc \u062f\u0647\u062f\u060c \u0628\u0644\u06a9\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0634\u0627\u062f\u0627\u0628\u06cc \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u0632\u0646\u062f\u06af\u06cc […]<\/p>\n","protected":false},"author":1,"featured_media":776,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[117,118,122,123,124,126,127,125,115,120,128,121,119,116],"class_list":["post-774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-6","tag-117","tag-118","tag-122","tag-123","tag-124","tag-126","tag-127","tag-125","tag-115","tag-120","tag-128","tag-121","tag-119","tag-116"],"yoast_head":"\n\u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0648 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