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Lmoakhiran, bditi k7ass b mcha3ir d lya2s o lkhwa li homa d d dima fl likti2ab. B7al ila dima kayn wa7d ltaql kbir kadi9 lya 3la sdrri, kkhllini n7ass b s3ouba bach nfass. Bzaf d lmarat kanklqa rassi kankkhmi bla 7ta sbaab bayn, mghloob b wa7ad l7ouzn 3amiq li kiban beli makkktsallach. Had lmcha3ir m3ahom fqdan lchahiy... | Imkan ykon chi tta7adi kbir t3ich mcha3ir d lya2s o lkhwa, khousousan mnin kkjiyou m3ahom a3rad jassadiya b7al ltaql 3la sdrri. Kiban beli rak kkt3amal 7ta m3a 7ouzn kbir li kkktra lik bla chi sbaab wad7. Had lmcha3ir, m3a fqdan lchahiya o machakil f n3as, rahoum alamat d d dima l likti2ab.
F ltherapy, n9daro nkhdmou ... |
Lmatalib d lkhidma dyali o dda3t d d dima wsslouni l wa7ad lmoustawa 9rib l lburnout. K7ass b rassi mssali nafssiyan o jassadiyan dima, 7ta men ba3d n3as d llil kamal. B7al ila walo makkk7iyyad lya l3ya. Zid 3liha, la7adt beli wllit mttawatar kktar o dghya kankghowat m3a s7abi fl khedma aw m3a lfamila. Had radd lfi6l l... | Kiban beli rak kadoz men wa7ad lwaqt s3ib bzaf m3a lmatalib d lkhidma o dda3t. I7sas b l3ya d d dima sawa2 nafssiyan aw jassadiyan, wakha kkhkhod n3as kafi, hwa alamat d stress kbir. Men lmofhoum beli kkat7ass b lqalaq 3la dak tghiyir f ssolouk dyalak m3a s7abak aw lfamila.
Ziyada fl ttawtar o lghowat dghya hiya alama... |
Lmoakhiran, bditi k7ass b wa7d lanxiete qwiya li kkatban men walo. 9albi kiyjri, idi kiy3rqu, o k7ass b wa7d lkhof mghloob. Hadchi m2attar lya 3la l9odra dyali d rtrrkouz f mawaqif dyal kola nhar. Bghit naddressiw had crises d lanxiete o nalqa toraq bach ntsayarhoum b ttarika mough3oula. | Imkan ykon chi tta7adi kbir t3ich lanxiete qwiya li kkatban men walo. A3rad jassadiya li dkkerti b7al l9alb li kkyjri o l3raq f lidin, m3a dak i7sas d lkhof mghloob, rahoum m2attrin b lfa3l 3la l9odra dyalak d rtrrkouz d d dima. Mezian li rak 3andak lazima bach t3alaj had crises o talqa toraq bach ttsayarhoum.
Wa7ad l... |
Likti2ab wlla rfiqi d d dima f 7iyati. Kankafi7 bach nalqa lmotivation aw lgan f loumour li kano kadi r liyk lfar7a. 7ta lmaham lsahla kibanou lya mssali o mghlouba. B listichara lnafsiya, kntmna nfham likti2ab dyali o nktachaf stiratijiyat bach nt7rrr men l9bta dyalo o nrrja3 lfar7a l 7iyati. | Men lmofhoum beli kkat7ass b rassek mghloob b likti2ab o kkatqlab 3la dda3m. Imkan ykon chi tta7adi kbir mnin likti2ab kakhali lmotivation o lgan dyalak mchaw f loumour li kano dima kkyfar7ouk. Dak i7sas b lghalba f lmaham lsahla hwa 7aja d d dima l bzaf d nass kkkkafat m3a had l7ala.
Listichara lnafsiya t9dar b lfa3l... |
Stress kiban beli dima mttaba3ni finama mchit. Sawa2 kano oumour d lkhidma, 3alaqat, aw mas2ouliyat l7ayat lkhassa, dima kankon mttawatar. 9albi kiyjri, afkar dyali kiyjriw, o kankafi7 bach nrtax. Bghit thdar m3aya 3la mou7arrikat d stress dyali o ddir stiratijiyat si7iya bach ntsayr m3ah o nrrja3 ntt7akkam f 7iyati. | Imkan ykon chi tta7adi kbir mnin stress kkyban b7al chi rfiq d d dima, k2attar 3la bzaf d jihat f 7iyatak. Ddarabat d l9alb o lafkar li kkjriw li rak kkat7ass bihom rahoum alamat d d dima dyal stress, walakin kayn khoutowat li t9dar ddirhom bach ttsayarhoum b ttarika mough3oula ktar.
Awalan, y9dar ykon mofid tbda b t3... |
Men ghir i7sas b l7ouzn, dima kankon k7ass b a3rad jassadiya li 3andhoum 3alaqa b likti2ab. 3andi machakil f n3as f aghlab llyali, sawa2 kankafi7 bach nna3as aw kankfyaq bzaf d lmarat f lllil. N9ass ttaqa o lmotivation kkhllini m9dartch ddkhal f lanchita li kount katzizi biha. Tktachaf had la3rad o nalqa toraq bach nts... | Mezian li rak kkatqlab 3la istichara bach tktachaf o ttsayar a3rad dyalak. Machakil d n3as, n9ass d ttaqa, o fqdan lmotivation rahoum ttajarib d d dima l nass kadoz men likti2ab. Hakka ba3d liqtira7at li y9daro y3awnouk f wast had lmochkil:
1. N3as: ddir wa7ad rroutin d n3as d d dima y9dar y7assan ljowda d n3as dyalak... |
Stress kiban beli dima kiyzid finama kkon 3andi bzaf d mas2ouliyat kkktjma3u f daqa wa7da. K7ass b rassi b7al ila kankjuggli b bzaf d lkorat, o kankon khayaf yti7ou kamlin mara wa7da. Hadchi kkywassal l lyali bla n3as, ttawtar, o s3ouba f rtrrkouz. Bghit nassi7a 3la kifach ntsayr stress dyali 7ssan f lfattrat d lghalba... | mnin kkon 3andak bzaf d mas2ouliyat m7at6in 3la rassek f daqa wa7da, 3adi b lfa3l t7ass b lghalba o stress kbir. Mohim talqa toraq bach ttsayar had stress bach may2attarch dima 3la n3as, mizaj, o rtrrkouz dyalak. Hakka ba3d liqtira7at l ttsayir d stress f lfattrat d lghalba:
1. 3ti lawlawiya o qassam lmaham: Bda b ddi... |
Li3ti2ab wlla mssitter 3la 7yati w maqdertch n7ess b lfer7a. Mo2akharan, dkhlt f dlam d7iss kbir 7it 7tta lhwayej lbasita mabqatsh katfer7ni. l7ozn ldaym mteqqel 3la qalbi w makhelani nlkha 7tta shi motivation l ay 7aja. lafkar sselbiya 3amra rasi, katgoul lia ana maneswash w 7tta wa7ed mamsoqq lia w yamken lumur tkon ... | Ana hna bach nsandek f had rri7la w n3tik stritijiyat bach tssiyer li3ti2ab dyalek b fa3aliya. S3ib bzzaf t3ich f had ddlam w t7ess blli lfer7a b3ida w s3ib twsl liha. lafkar sselbiya li katgoul lik nta makatswach w 7tta wa7ed mamsoqq lik s3iba bzzaf.
Mafhoum anna foqdan lkhedma hadi set chhur kan 3ndo ta2tir kbir 3la... |
Kont t7t daght kbir mo2akharan b sbab lkhedma w lmachakil l3a2iliya. 7yati wellat b7al chi mizan kan7awel nwazen fih bin ttatalou3at d lkhedma w tawaqqou3at lfamila. Ddaght kayban makaytsalach, b7alla makaynch mtnfes. Wa7ed l7adat lmouqliq wqe3 mo2akharan melli t3tatni machrou3 kbir f lkhedma b waqt dyyeq bzzaf. lkhedm... | Idarat stress d lkhedma w lfamila tqder tkon s3iba, walakin kayn stritijiyat tqder tjerreb bach t7essen lwad3 dyalek.
Awwalan, mouhim t7etted tawaqqou3at waqi3iya l rasek. Fhem bli matqderch tdir kulchi b mitaliya w retteb lmaham 3la 7sab lahammiya w listi3jal. Hadchi yqder ynqess li7sas b linhikam b llista d lmaham l... |
Mo2akharan, kont t7t daght kbir b sbab lmachakil lmadiya. 3adam listiqrar lmali khtaf 7yati, w khllani f 7ala d lqalaq w lkhawf dima. Ddaght bach nkmmel chchehr qwi, lfaturat katrakem w ddyoun katzid. Kan7ess b rasi ghareq w makayn mnin nkhrej. Wa7ed l7adat fiyyeq stress kbir hwa melli khssert khedmati 3la ghafla l3am ... | Tta3amol m3a lmachakil lmadiya s3ib bzzaf w kayghleb, w ana kanfhem tta2tir li dar 3la se7tek nnefsiya w ljasadiya. Mzyan annak derti khotwat b7al wad3 mizaniya w ttaqlab 3la khdami parttime bach tssiyer lwad3. Walakin, kayban bli had stritijiyat makat3tich ra7a twila mn stress.
Wa7ed lmoqaraba li tqder tkon mofida hi... |
Mo2akharan, kont mghloub b i7sas 3amiq b l7ozn w lya2s. li3ti2ab dkhel f kul jiha f 7yati, w s33eb 3lia n7ess b ay fer7a aw rida. Ttiql lmustamirr 3la sedri kaymuss lmotivation kamla menni w kaylwwen kulchi b lya2s. Wa7ed l7adat zmm li3ti2ab dyali hwa melli mat lia chi wa7ed 3ziz 3la ghafla. l7ozn klayni, w dkhlni f 7o... | Bayn annak katdouz mn waqt s3ib, kat7ess b l7ozn w lya2s lkbir. Tta3amol m3a li3ti2ab yqder ykon s3ib bzzaf, 7it kay2etter 3la jawanib mokhtalifa f 7yatna.
Foqdan chi wa7ed 3ziz bla chekk 7adat yqder yzid masha3ir li3ti2ab, khoussousan melli l7ozn kaykun chamel. Mafhoum annak tqder tlqa s3ouba f zzyada lqoddam w f naf... |
Lanxiety klat 7yati l daraja anni wellit kankhaf nkhrej. L3alam kayban b7al chi blasa mkhifa mo2akharan, dima kayfekkerni b ga3 lhwayej lkhayba li tqder towqe3. lkhrouj mn mintaqat rra7a dyali kayjib i7sas kbir b lhel3, m3a a7asis jasadiya b7al rrajfa, s3ouba f tteneffos, w ddoukha. B7alla kulchi w kula wa7ed tahdid mo... | Bayn anna lanxiety kant katsebbel lik bzzaf d lmou3anat f 7yatek mo2akharan. Mafhoum annak tkon mghloub w khayf tkhrej. lanxiety tqder tkhlli kulchi yban b7al tahdid mou7tamal, w yqder ykon s3ib bzzaf tkhrej mn mintaqat rra7a dyalek.
lkssida li chfti bayna ettrat bzzaf 3la lanxiety dyalek, 7it fiyyqat flashbacks 7ayya... |
Stress lmoustamirr li kan3ich mo2akharan kaychell qodrati 3la ttarkiz w lintajiya. Kul nhar kayban b7al chi m3raka dedd mowja 3amra b lmas2ouliyat w deadlines. Ddaght bach nweffi b ttawaqqou3at, swa f lkhedma aw f l7ayat chakhsiya, kaykhllini 3iyan w m7roq (burnt out). Kayban blli mahma 7awelt, dima kayn chi 7aja jdida... | Bayn annak katdouz mn waqt s3ib bzzaf daba, m3a stress lmoustamirr li kat3ich w kifach m2etter 3la qodratek 3la ttarkiz w lintajiya. Ddaght li kat7ess bih mn lkhedma w l7ayat chakhsiya bayn qwi bzzaf.
Wa7ed l7adat lkhas hwa melli t3tawk maham idafiya f lkhedma bla t7dir aw mra3at l lkhedma li 3ndek. Mafhoum anna lmou7... |
Li3ti2ab kikhalli noudani mn lfrach f sbah s3ib bzaf. L3ya kiyghlebni, w kanlqa s3ouba nlqa ttaqa bach nbda nhari. Hadchi kayatter 3la lintajiya dyali w kikhallini n7ess b ddenb hit maqdertch ndir maham sahla. Baghi nnaqech stritijiyat bach n7areb had nqsan lmotivation w nzid lfa3aliya lyawmiya dyali. | Qder ykun s3ib bzzaf melli li3ti2ab kis3eb nnoud mn lfrach f sbah. L3ya lqwi w nqsan ttaqa yqderu ykhalliw bidayat nnhar s3iba w injaz lmaham t7addi, w hadchi yqder yjib i7sas b ddenb. Mzyan annak baghi tnaqech stritijiyat bach t7areb had nqsan lmotivation w tzid fa3aliytek lyawmiya. Ha chi iqtira7at:
1. Dir routine: ... |
Stress bda kiatter 3la n3as dyali mo2akharan. Ya imma kanlqa s3ouba bach n3ess b sbab lafkar li katsabegh, aw kanfiq chhal mn merra f llil. Natija hiya anni kanfiq 3iyan w mheddoud, w hadchi kayzid f stress dyali. Baghi nktachef tiqniyat bach n7essen joudat n3as w ndir routine d n3as mntadma. | Tahsin joudat n3as w bina2 routine d n3as mntadma yqder y3awen bzzaf f idarat stress. Ha chi iqtira7at tqder tjerreb:
1. Dir routine morih qbel n3as: Dir activitat katjib listirkha2 qbel ma tn3ess, bhal qrayt ktab, douch skhoun, aw tamarin tteneffos l3amiq. Hadchi kay3ti ichara l jismek bli wsel weqt rraha.
2. Hafed ... |
Lanxiety ghaliban kataddi lqalaq lmoufrit 3la sehti. Ay wje3 sghir kaydkhlni f dawama d ttfkir lkarithi, kankun mtiqqen bli 3ndi chi haja khatira. Had lmouraqaba lmoufrita l sehti kat3yyi w katmne3ni nstmet3 b lhayat. Kanqlleb 3la counseling bach n3alej had lqalaq ssehi w nt3ellem kifach nssiyro. | Mzyan annak katqlleb 3la counseling bach t3alej lqalaq ssehi w tt3ellem tssiyro. Lqalaq lmoufrit 3la sseha yqder ykun moureh, dakchi 3lach mouhim tlqa toro9 bach tt3amel m3a had lafkar. Ha chi iqtira7at:
1. 3ref l3alaqa bin lanxiety w ttfkir lkarithi: Fhem bli lanxiety ghaliban kataddi l tadkhim lafkar w tawaqqou3 las... |
Lmawaqif lijtima3iya katfiyyeq fiya anxiety qwiya. Swa f lhafalat, lhdra qoddam nnas, aw hta liqa2 nas jdad, kanwelli mghloub b lihras w khawf mn lhokm. Had lmasha3ir katkhallini nthareb mn lijtima3iyat. Kantmenna therapy t3tini adawat bach ntghelleb 3la lanxiety lijtima3iya w nhess b rraha f lmawaqif lijtima3iya. | Mzyan annak katqlleb 3la therapy bach t3awnek f lanxiety lijtima3iya. Lmawaqif lijtima3iya tqder tkun s3iba w tjib anxiety qwiya l bzzaf d nnas. Mouhim t3ref bli rak machi bo7dek f hadchi, hit lanxiety lijtima3iya chayi3a.
F therapy, kayn bzzaf d ladawat w ttiqniyat li tqder t3awen f idarat lanxiety lijtima3iya w zyad... |
Li3ti2ab dyali kayzid f fatrat lkhsara aw ttaghyir lkbir. Mital, melli tweffa fard mn lfamila mo2akharan, hssit bhal la lalwan mchat mn ddnya. Lhozn zad 3la a3rad li3ti2ab, w wlla s3ib tta2aqlom. Baghi nktachef kifach lkhsarat lmadiya w lhaliya katatter 3la sehti nnefsiya w ntewwer stritijiyat l lmourouna. | S3ib bzzaf melli fatrat lkhsara aw ttaghyir katzid li3ti2ab. Wafat fard mn lfamila khsara kbira, w mafhoum anna hadchi 3ndo ta2tir qwi 3lik. Lhozn yqder yzid a3rad li3ti2ab w yss3eb tta2aqlom m3a lmasha3ir.
Iktichaf ta2tir lkhsarat lmadiya w lhaliya 3la sehtek nnefsiya khotwa mouhima bach tfhem rasek. Ttafkir f had tt... |
Li3ti2ab dyali ghaliban kayaddi l masha3ir d qelet lqima w chchek f ddat. Hta melli kan7aqqaq chi haja mouhima, kanrje3ha l zzher aw kannqess mn qimetha. Had nnadra sselbiya l ddat katmne3ni n3taref b noqat qowwti w injazati. Kanqlleb 3la therapy bach n7edda had lafkar lmghalota w nbni sora sehiya l rasi. | S3ib bzzaf melli li3ti2ab kayjib masha3ir d qelet lqima w chchek f ddat. Mouhim t3ref bli had lafkar sselbiya machi soura haqiqiya l qimtek aw qodratek.
Wahed Strategy mofida hiya t7edda had lafkar lmghalota b tariqa nchita. Melli tnqess mn injazatek aw tgoul zher, hawel trje3 l llor w tchouf ladilla b mawdou3iya. Cho... |
Kont kan7ess b rasi mghloub mo2akharan w kantmenna nlqa toro9 bach nssiyer stress f had ljalsa. Masha3iri mkherbqa, mn nnervure w li7bat l lhozn w l3ya. Wlla s3ib 3liya nrkkez f lmaham aw nakhod qararat. Wahed lmawqi3 khllani nhess hakka hwa melli kan 3ndi deadline kbir f lkhedma w hssit b kulchi trakem. Ddaght bach nk... | S3ib bzzaf melli kathess b rasek mghloub w kat3ich khalit d lmasha3ir. Idarat stress janib mouhim mn lihtimam b nnefs, w ana hna bach n3awnek tlqa stritijiyat tnasbek.
Wahed lmoqaraba tqder tkun mofida hiya ijad manafid sehiya l masha3irek. Lmoucharaka f activitat bhal lkitaba f journal, rrasm, aw rriyada tqder tkun w... |
Mo2akharan, kan3ani mn anxiety qwiya li m2ettra 3la hayati lyawmiya. Hadafi mn had ljalsa hwa nt3ellem stritijiyat bach nssiyerha 7sen. Afkari ghaliban 3amra b lhemm w lkhawf, khususan 3la hwayej mazal ma wq3at. Mital, dima kantkhayel aswa2 ssinaryowat f lmawaqif lijtima3iya, w hadchi kayss3eb ttafa3ol m3a nas khrin. H... | Bayn annak kat3amel m3a anxiety qwiya m2ettra bzzaf 3la 7yatek lyawmiya. Mzyan annak qllebti 3la counseling bach tt3ellem stritijiyat l tta2aqlom. Lhaqiqa anna afkarek ghaliban 3amra b lhemm w lkhawf, hta 3la hwayej mazal ma wq3at, s3iba bzzaf. Tkhayoul aswa2 ssinaryowat f lmawaqif lijtima3iya akid kayss3eb ttafa3ol m3... |
Lanxiety wellat rafiq da2im f hayati, w kanqlleb 3la counseling bach nssiyerha 7sen. Afkari ghaliban mchghoula b lhemm w lkhawf lmoufrit 3la jawanib mokhtalifa f 7yati. Mital, dima kanqelleq 3la limti7anat aw lmouqabalat d lkhedma, w kantkhayel ga3 dakchi li yqder yemchi ghalat. Had lanxiety katji f mawaqif fiha lmajho... | Idarat lanxiety tqder tkun thaddi, walakin kayn stritijiyat tqder t3awnek tssiyerha 7sen. Wahed lmoqaraba hiya tmaress tiqniyat listirkha2 bhal tteneffos l3amiq aw istirkha2 l3adalat ttadriji. Had ttiqniyat katnqess tziyyar l3adalat w katjib lhudou2.
Zid 3la listirkha2, yqder ykun mofid t7edda w t3awd tsiagh lafkar lm... |
Nivo d lanxiety tle3 bzzaf mo2akharan, w kantmenna nefhem kifach nssiyro b fa3aliya. Kanlqa rasi kanfekker bzzaf w kanhewwel (catastrophizing) hta f lahdat ssghira. Mital, ila chi hed ma jawbch 3la message dghya, kanftared bli mqelleq menni aw wq3at chi mousiba. Had lyaqada lmoufrita w ttfkir lghayr mantiqi kayss3eb tt... | Idarat lanxiety tqder tkun 3amaliya s3iba, walakin kayn stritijiyat tqder t3awnek tssiyer la3rad b fa3aliya. Mouhim tfekker bli tajribat lanxiety ferdiya, yqder ykhssek tjerreb. Ha chi iqtira7at:
1. Maress tteneffos l3amiq: Melli t7ess b lanxiety ghalbak, rkkez 3la tteneffos. Dkhel nnefs b chwiya mn nifek w kherrjo mn... |
Stress wlla 3a2iq kbir f hayati, w kantmenna nt3ellem stritijiyat fa33ala l tta2aqlom f had ljalsa. Mo2akharan, kanhess b rasi mghloub w maqdertch nt3amel hta m3a lintikasat ssghira. Masha3iri mkherbqa mn nnervure w lihbat l li7sas b qelet lhila. Wahed lmawqi3 khllani nhess hakka hwa melli kan sda3 m3a sadiq mqarreb, w... | S3ib melli stress kaywelli 3a2iq kbir, w ana hna bach n3awnek tt3ellem stritijiyat fa33ala l tta2aqlom. Bayn annak mghloub w kats3eb 3lik lintikasat, w hadchi mafhoum.
Lmasha3ir li 3ndek mn nervure l qelet lhila s3iba. Mouhim t3ref bli hiya radd fi3l tabi3i l stress.
Ssda3 m3a sadiqek fiyyeq had lmasha3ir w khllak tc... |
Stress klayni mo2akharan, w kantmenna nlqa stritijiyat fa33ala bach nssiyro. Masha3iri mkherbqa mn nnervure l li7sas b rasi mghloub w 3iyan 3qliyan. Wahed lmawqi3 khllani hakka hwa melli khdit mas2ouliyat idafiya f lkhedma bla ma nchouf ta2tirha 3la lkhedma li 3ndi. Natija, lqit rasi kankheddem sa3at twila, kandehhi b ... | Bayn annak kat3ich stress kbir mo2akharan, w mafhoum annak tqlleb 3la stritijiyat fa33ala. Stress yqder yatter bzzaf 3la lmasha3ir w sehtek l3amma.
Dkerti annak mghloub w 3iyan. Mouhim tsebbeq lihtimam b nnefs. Khod stirahat f nnhar bach trtah. Dir activitat katferhek bhal qraya, mousiqa, aw tmcha.
B nnisba l lmawqi3... |
Mo2akharan, kan3ich stress kbir, w kantmenna nt3ellem aliyat ta2aqlom fa33ala. Masha3iri katmchi mn lqalaq lmoustamirr l li7sas b l3ya l3atifi. Wahed lmawqi3 hwa khilaf kbir m3a fard mn lfamila, li dar ttawattor f l3alaqa. Had stress lmoustamirr atter 3la ttarkiz w ittikhad lqararat. Had la3rad katji bzzaf, khususan we... | Ttajriba d stress lkbir s3iba, w kanfhem annak baghi tt3ellem aliyat ta2aqlom. Mouhim t3ti lawlawiya l sehtek nnefsiya melli tkon 3la a3sabek w 3iyan 3atifiyan.
Lkhilaf m3a lfamila dar ater kbir. Ssira3at f l3alaqat katjib ttawattor. I3tiraf b had lirtiabt khotwa mouhima f lfahm.
Bach t3alej had la3rad w t7essen ttar... |
Lanxiety kant thaddi kbir f hayati, w kanqlleb 3la counseling bach nssiyerha 7sen. Afkari ghaliban mchghoula b lhemm w lkhawf, khususan f lmawaqif lijtima3iya. Mital, fikrat lhafalat aw lhdra qoddam nnas katjib anxiety qwiya w chek f ddat. Had lanxiety lijtima3iya ss3bat 3liya nbni 3alaqat aw ncharrek f lanchita. Jasad... | Idarat lanxiety rihla, w mzyan annak katqlleb 3la counseling. Lmawaqif lijtima3iya katfiyyeq lanxiety w chchek, w katss3eb l3alaqat. La3rad ljasadiya bhal rrajfa w tt3raq katzid f li7sas b 3adam rraha.
Bach tssiyer lanxiety lijtima3iya, bda b tta3rrud ttadriji. Hetted ahdaf sghira bhal houdour jem3a sghira aw ttahaddu... |
Mo2akharan, wllit kanhess b i7sas kbir b ddenb w llawm ddati. Bhal ila kulchi khayb f hyati sababo ana. Mitalan, mli sadiqa qriba lghat lkhrouj m3aya ssimana li fatet, mobachara ftradt anaha hit ana machi moumtia kfaya aw mamhboubach. Had lafkar d chchek f ddat w llawm katakolni, w kats33eb 3liya ntiq ani nstahel ssa3a... | S3ib mli kanlqaw rasna haslin f dawama d ddenb w llawm ddati. Muhim ttfekker an afkar bhal hadi machi ghiba, w bzaf d nnas ki3aniw m3a a7asis mumatile f ba3d lahyan. Li3tiraf b hadchi howa lkhotwa llowla nahw mo3alajat had anmat ttfkir sselbiya.
Istiratijiya mofida hiya ttahaddi d had lafkar sselbiya 3an tariq fahs la... |
Lanxiety katshell qudrti 3la akhd lmoukhatara w ttajrib d hwayej jdida. Dima kanchekkek f rasi w kankhaf mn lfachal. Had lkhouf kiban bzaf f li3dadat lmihaniya. Mitalan, finma khassni nqddem afkari atna2 jtima3at lfariq, kanjmed w kanlqa s3ouba f tta3bir 3la afkari. Hadchi kihbssni 3la ttaqaddum f lmasar dyali w tahqiq... | S3ib mli lanxiety katbda ttadakhel f qudrtek 3la akhd lmoukhatara w ttajrib d hwayej jdida. Lkhouf mn lfachal yqdar ykoun qahr, khususan f lmawaqif lmihaniya fin khassk tqddem afkarek atna2 jtima3at lfariq. Mafhoum an hadchi kihbsek 3la ttaqaddum f lmasar dyalek w tahqiq ahdafek.
Wahed liqtirah 3ndi howa tbda b li3tir... |
Liktia2ab khellani nhess b listinzat lkamil w nqs lmotivation. Hta maham basita bhal llbsan aw lqiyam b achghal ddar katban qahra. Mitalan, lbareh, dwezt nnhar kamel na3es f lfrach, maqaderch nlqa lenergie aw lirada l fi3l ay haja. Nqs lmotivation bda ki2atter 3la 3alaqati w ada2i f lkhdma. Hadafi f listichara howa nst... | Qasah bzaf mli liktia2ab kiykhellik thess b listinzat w nqs lmotivation. Maham basita li kant sahla katwelli fjh2a qahra. Mafhoum anak kat3ich had ssira3, khususan mli kibda y2atter 3la 3alaqatek w lada2 f lkhdma.
Wahed liqtirah 3ndi howa tbda b chi haja sghira w thett ahdaf momkina l rasek. Taqsim lmaham l khotowat s... |
Ttqol d lhozn w lya2s kan khaniqni hadi chhour. Kanhess bhal ila makayn hrab mn had ddalam. Kul nhar howa sira3 l lbaqa2, w afkar inha2 hyati bdat kattsrreb l 3qli. Ana khaif w ma3arefch kifach nta2aqlam m3a had lmacha3ir. Hadafi f listichara howa nlqa lamal w nt3ellem istiratijiyat l listimrar hta mli kulchi kiban mod... | Baghik t3ref ani m3taref b lalam w ttqol li knti haz hadi chhour. Mafhoum anah yban qahr w khaniq, w ana hna l tawfir chwiya d ttawjih w dda3m w nta kattanaqqul f had lwaqt ss3ib.
Awalan, muhim ttfekker bli machi darouri twajh had lmacha3ir buhdek. Ttwasol l lmossa3ada howa khotwa chouja3a, w listichara tqdar twffer f... |
Knt kanhess habet bzaf mo2akharan w mamt2kkedch 3lach. Bhal ila chi shaba tqila mghtya 3liya dima, kats33eb ijad lfarha f ay haja. Baghi nfhem chnou kiysebbel liktia2ab dyali w kifach nqdar ntghlleb 3lih. | S3ib mli kathess habet w mamt2kkedch mn ssabab. Bayen anaka kat3ich chi shaba tqila kat2atter 3la qudrtek 3la ijad lfarha f lhwayej. Fhm ssabab lasli d liktia2ab dyalek khotwa muhimma nahw ttaghllub 3lih. Ha huma ba3d liqtirahat li tqdar t3awen:
1. Tta2ammol ddati: Khoud chwiya d lwaqt bach t2mmel f ay taghyirat aw ah... |
Hadafi f had ljalasa d listichara howa nt3ellem aaliyat ta2aqlam fa33ala l tta3amol m3a nawbat liktia2ab dyali. Baghi nqdar njeri macha3iri hsen w nmne3ha mn lkhrouj 3la ssaytara. | Bach tt3ellem aaliyat ta2aqlam fa33ala l tta3amol m3a nawbat liktia2ab dyalek w idarat macha3irek hsen, kaynin chhal mn istiratijiya tqdar tjerreb:
1. Twwer routine ttahalawi f rras: Ttahalawi f rasek jasadiyan, 3atifiyan, w 3qliyan darouri. T2kked anak kathsel 3la n3as kafi, katakul wajabat mghddiya, w katnkharet f a... |
Mo2akharan, wllit ghaleb b a7asis lhozn, lya2s, w lfaragh. Kanhess bhal ila hasel f dawama makatsalach d lafkar sselbiya li katjerrni ltaht. Dima kanchekkek f qimti w kanlqa s3ouba nchouf ay jawanib ijabiya f hyati. | S3ib bzaf mli kat3ich a7asis qahra d lhozn, lya2s, w lfaragh. Bayen bli rak hasel f dawama d lafkar sselbiya li katjerrk ltaht. Mafhoum an ttachkik f qimtek w ss3ouba f ro2yat ay jawanib ijabiya f hyatek yqdar yzid ys33eb lomour.
Wahed liqtirah 3ndi howa thawl tmars rrahma b ddat. Hadchi kiychmel mo3amalat rasek b ddr... |
Kaynin mawaqif m3ayna katch3el lanxiety dyali, bhal lamakin l3amra aw ttajmou3at lijtima3iya. Finma kanlqa rasi f had lbi2at, qlbi kibda ydrab b jehd, yddiya ki3rgu, w kanhess b had li7sas lghaleb b lkhouf w lhal3. Kiwelli s3ib ntneffess w ghaleban kandtarr nkhroj 3la ghafla. | S3ib ttanaqqul f lmawaqif li katch3el lanxiety, bhal lamakin l3amra aw ttajmou3at lijtima3iya. Mli katlqa rasek f had lbi2at, muhim ttfekker an 3ndek lqudra bach tjeri lanxiety dyalek w takhoud khotowat nahw i7sas b rraha kbar.
Wahed liqtirah howa momarassat tamarin ttanaffus l3amiq mli tbda thess b lghalb. Akhd anfas... |
Liktia2ab dyali khellani nfqed lihtimam f lanchita li kano ki3jbouni. Kanlqa rasi kannsaheb mn ttafa3olat lijtima3iya w kan3zel rasi 3la sshab w l3a2ila. S3ib nchrah had nnqs f lmotivation w li7sas lmostamir b lfaragh li kirafqu. | S3ib bzaf mli liktia2ab kibda y2atter 3la lanchita li kano kifrhok. Foqdan lihtimam f lhwayej li knna kanbghiw yqdar ykoun mohbit w mohyyir. Mafhoum anak tqdar tlqa rasek katnsaheb mn ttafa3olat lijtima3iya w kat3zel rasek 3la sshab w l3a2ila. Mli kanhesso b lfaragh w nqs lmotivation, yqdar ykoun s3ib nchrhu had lmacha... |
Finma kanwajh lghoumoud aw ttaghyir, lanxiety dyali kattla3 l ssma. Lkhouf mn lmajhoul kayakolni, li kiyaddi l qalaq mofrit w qllat rraha. Baghi nfhem 3lach kan3ani bzaf m3a lghoumoud w kifach nqdar njeri had lafkar lmqllqa hsen. | S3ib mli katwajh lghoumoud aw ttaghyir, hit ghaleban kiych3el lanxiety w lqalaq. Muhim ttfekker bli marakch buhdek f tajribat had lmacha3ir. Bzaf d nnas ki3aniw m3a lghoumoud, w hiya istijaba tabi3iya l lmajhoul.
Tariqa whda l idarat lafkar lmqllqa lmt3llqa b lghoumoud hsen hiya momarassat ttahalawi f rras. Ttahalawi ... |
Finma khassni nhder qoddam nnas aw nqddem afkari f i3dad mihani, lanxiety dyali katthkkem. Kanwelli wa3i b rasi bzaf, yddiya kir3du bla tahakkum, w sawti kir3ad. Hadchi mohrij w ki2atter 3la mostawayat ttiqa dyali. | Mli kit3lleq lamr b lhadra qoddam nnas aw taqdim lafkar f i3dad mihani, mafhoum an lanxiety tqdar tthkkem w t2atter 3la mostawayat ttiqa dyalek. Bayen bli kat3ich a3rad jasadiya bhal rr3da f lyddin w rr3da f ssawt, li yqdar ykoun mohrij w ys33eb lmawqiif ktar 3lik.
Wahed liqtirah 3ndi howa ttmerren w twjjed mzyan mn q... |
Ba3d lmohayyijat, bhal laswat l3aliya lmofaji2a aw lmawaqif ghayr lmotawaqqa3a, tqdar tsiftni f hala d lhal3. Atna2 had nnawbat, qlbi kidrab b jehd, kanhess b ddoukha, w kanbda nhlek f ttanaffus. Kanhess bhal ila kanfqed ssaytara w hadchi mkhif. | S3ib bzaf t3ich nawbat hal3 mfa33la b aswat 3aliya mofaji2a aw mawaqif ghayr motawaqqa3a. Muhim ttfekker bli marakch buhdek f hadchi w kaynin istiratijiyat tqdar t3awnek tjeri had nnawbat. Ha huma ba3d liqtirahat:
1. Tamarin ttanaffus l3amiq: Mli thess b nawbat hal3 jayya, rkkez 3la ttanaffus dyalek. Khoud anfas bati2... |
Knt kanhess b a7asis mostamirra d lhozn, foqdan lihtimam, w nqs lenergie hadi chhour daba. Hta lanchita li kano kijibu liya lfarha mabqatch 3ndha jadbiya. Bhal ila hasel f dawama makatsalach d lya2s w lighma. | Qasah tsma3 anaka knti kathess b had ttariqa hadi chhour daba. S3ib bzaf mli lanchita li kano kijibu lfarha mabqatch 3ndha jadbiya. Li7sas b lhsol f dawama makatsalach d lya2s w lighma s3ib bzaf. Ha huma ba3d liqtirahat w ttawjihat li tqdar t3awen:
1. Twasel l lhbab: Moucharakat macha3irek m3a chi hed kattiq fih tqdar... |
3adam lyaqin b lmustaqbal howa masdar kbir d lanxiety bnisba liya. Kanqllq bzaf 3la chnou jay w wach ghadi nqdar nt3amel m3a ay thadiyat katji f triqi. Had lkhouf lmostamir mn lmajhoul kikhllini 3la a3sabi w kimne3ni mn listimta3 lkamil b llahda lhaliya. | Mafhoum tammam an 3adam lyaqin b lmustaqbal yqdar ysebbel lanxiety w lqalaq. Bzaf d nnas ki3ichu a7asis mumatile mli kifkkru f chnou jay w kifach ghadi yt3amlu m3a ay thadiyat katji f triqhum. Muhim ttfekker an lqalaq lmofrit 3la lmajhoul yqdar ymne3na mn listimta3 lkamil b llahda lhaliya.
Wahed lmoqaraba lmofida hiya... |
Mo2akharan, wllit kan3ani mn a7asis 3adam lqima w chchek f ddat. Bhal ila 3qli dima kigoullia ani makafich w ani ma3mmri ghadi nnjeh. Baghi n3alej had lafkar sselbiya w ntwwer 3qliya sehiya ktar. | S3ib mli katt3amel m3a a7asis 3adam lqima w chchek f ddat. Had lafkar sselbiya tqdar bseh t2atter 3la l3qliya dyalek w rahtek l3amma. Wahed liqtirah 3ndi howa tbda b momarassat rrahma b ddat. T3amel m3a rasek b ddrafa w ttafahhom, kifma tqdar t3amel sadiq mqrrab. Fkker rasek bli kulchi 3ndo noqat quwwa w noqat do3f, w ... |
Lanxiety klat hyati. Kanhess b ttawattur dima, kanqllq 3la kul tafsil sghir. Hta maham basita bhal ddhhab l lhanout aw liqa2 nas jdad kiykhlliweni mqllq bzaf. Mhtaj mossa3ada bach nfhem 3lach kanhess hakka w nlqa istiratijiyat l tta2aqlam m3a lanxiety dyali. | Mafhoum an lanxiety klat hyatek w sbbat lik i7sas da2im b ttawattur. Lqalaq lmostamir 3la kul tafsil sghir yqdar ykoun qahr. Maham basita bhal ddhhab l lhanout aw liqa2 nas jdad makhasch tkhellik thess b lqalaq chdid.
Bach tfhem hsen 3lach tqdar tkoun kathess hakka, yqdar ykoun mofid t2mmel f ay tjari aw mawaqif sabiq... |
Lanxiety dyali ghaleban katban jasadiyan hta hiya. Kan3ich nawbat hal3 motakarrira fin qlbi kidrab b jehd, kansra3 bach ntneffess, w kanhess bhal ila kanfqed ssaytara. Had nnawbat mkhifa w kikhlliweni nhess b l3ya. Baghi nktachef toroq l taqlil takrar w hddat had nawbat lhal3. | S3ib bzaf t3ich nawbat hal3, khususan mli katban jasadiyan w katkhellik thess b l3ya. Muhim ttfekker an kaynin istiratijiyat tqdar tktachefha l mossa3ada f taqlil takrar w hddat had nnawbat. Ha huma ba3d liqtirahat:
1. Tamarin ttanaffus l3amiq: Mli thess b nawbat hal3 jayya, hawl trkkez 3la ttanaffus dyalek. Khoud anf... |
Finma kanwajh mawaqif mojhida, lanxiety dyali katchtad. Kanbda n3reg bzaf, qlbi kidrab b jehd, w 3qli kiwelli ghaleb b lqalaq. Had lhala lmostamirra d lanxiety lmortafi3a kat2atter 3la hyati lyawmiya w 3alaqati. Baghi nt3ellem aaliyat ta2aqlam fa33ala l idarat stress w man3o mn itarat lanxiety dyali. | S3ib ttanaqqul f lmawaqif lmojhida, khususan mli katch3el lanxiety. La3rad ljasadiya li wsfti, bhal l3rag w qlb kidrab b jehd, hiya madahir chayi3a d lanxiety. Muhim ttfekker an 3ndek lqudra 3la tatwir aaliyat ta2aqlam fa33ala l idarat stress w man3o mn tfaqom lanxiety dyalek.
Istiratijiya whda tqdar tlqaha mofida hiy... |
Mo2akharan, wllit kan3ich nqs f lmotivation w lenergie. Hta nnodan mn lfrach f ssbah kiban bhal mohimma mousta7ila. Kanhess b l3ya w listinzat dima, jasadiyan w 3atifiyan. Mn khilal listichara, kantmenna n3alej had a3rad liktia2ab w nstarje3 lhayawiya dyali. | Mafhoum anak kathess b nqs lmotivation w lenergie mo2akharan. S3ib bzaf toud mn lfrach f ssbah mli kat3ich had la3rad. Li7sas b l3ya w listinzat, jasadiyan w 3atifiyan, s3ib tt3amel m3ah. Listichara tqdar bla chek t3awnek t3alej had a3rad liktia2ab w tkhdem nahw stirja3 lhayawiya dyalek.
Wahed liqtirah 3ndi howa thawl... |
Foqdan lihtimam f lanchita li kano kijibu liya lfarha howa wahed mn aktar ljawanib lmo2lima f liktia2ab dyali. Knt kanbghi ttnezzuh w iktichaf ttabi3a, walakin daba kiwelli bhal chi tamara. Kulchi kiban mghmum w mafihch lihtimam. Baghi nt3ellem kifach n3awd nnkharet m3a l3alam w nlqa lmuta3a f lhwayej li kano ki3jbouni... | S3ib bzaf mli katfqed lihtimam f lanchita li kano kijibu lik lfarha. Bayen an ttnezzuh w iktichaf ttabi3a kan masdar d ssa3ada bnisba lik, walakin daba wella kiban bhal tamara. Li7sas b an kulchi mghmum w mafihch lihtimam chayi3 m3a liktia2ab, walakin kaynin khotowat tqdar tdirhum l i3adat linkhirat m3a l3alam w ijad l... |
Afkar idaa2 ddat bdat kattsrreb l 3qli mo2akharan, w hadchi kikhl3ni. Mabaghich ntbbeq had lafkar, walakin wellat s3iba ttjahul dyalha. Kantmenna listichara tqdar twffer liya dda3m w ladawat ddarouriya l ttanaqqul f had llahadat lmodlima w ijad toroq sehiya ltta2aqlam. | Mafhoum anak kathess b lkhl3a w lqalaq 3la afkar idaa2 ddat li kano kijiwk mo2akharan. Kihtaj lktir mn chchaja3a bach ttwasel w ttlab dda3m, idan kanhennik 3la akhd had lkhotwa.
Mli tban had lafkar, yqdar ykoun s3ib bzaf ttjahulha. Haja whda tqdar t3awen hiya ijad aaliyat ta2aqlam sehiya li katkhdem m3ak. Linkhirat f ... |
Foqdan chakhs 3ziz khellani nhess b lfaragh w ddaya3. Lhozn kayakol kul fikra f rasi, w s3ib ntkhayel hayat blahum. Mhtaj mossa3ada f mo3alajat had lalam lkbir w ijad toroq l tikrim dikrahum w f nefs lwaqt lmoudi qodoman f hyati lkhassa. | Foqdan chakhs 3ziz yqdar ykoun tajriba s3iba w qahra bzaf. Tabi3i tammam thess b lfaragh w ddaya3 atna2 had lwaqt d lhozn. Mo3alajat lalam w ijad toroq l tikrim dikrahum m3a lmoudi qodoman f hyatek lkhassa hiya rihla kathtaj lwaqt w rrahma b ddat.
Wahed liqtirah 3ndi howa tsmeh l rasek thzen tammam w t3ti l rasek lidn... |
Lanxiety ghaleban kataddi l afkar tatfouliya w soloukiyyat qahra. Bhal ila hasel f dawama manqdarch nhrres mnha. F had ljalasa d listichara, baghi n3alej had lafkar lmotatfilla w nlqa toroq l idaratha b fa3aliya. | S3ib mli lanxiety kataddi l afkar tatfouliya w soloukiyyat qahra, mkhllyah dawama s3iba tthrres mnha. F had ljalasa d listichara, nqdro nrkklu 3la mo3alajat had lafkar lmotatfilla w ijad toroq fa33ala l idaratha.
Wahed lmoqaraba li tqdar tkon mofida hiya l3ilaj ssolouki lma3rifi (CBT). CBT kihdef l ttahdid w tahaddi ... |
Mo2akharan, wllit kanhess b i7sas ghaleb b lfaragh w lhozn. S3ib nlqa lfarha f ay haja daba. Mn khilal had ljalasa d listichara, kantmenna nktaseb basira f lasbab lasliya d liktia2ab dyali w nkhdem nahw ijad lma3na w ssa3ada f lhayat mn jdid. | Mafhoum anak kat3ich a7asis lfaragh w lhozn mo2akharan. S3ib tlqa lfarha f ay haja mli katkoune kaddouz mn had lmacha3ir. F jalasat listichara dyalna, ghadi nkhdmu bjuj l iktichaf lasbab lkamina wra liktia2ab dyalek w n3awnouk tstarje3 i7sas b lma3na w ssa3ada f lhayat.
L lbidaya, yqdar ykoun mofid lina nghwsu f listo... |
Wahed lmohayyij khass l lanxiety dyali howa lhadra qoddam nnas. Ghir lfikra d lwouqouf qoddam joumhour katkhelli qlbi ydrab b jehd w yddiya y3rgu. Atna2 had ljalasa d listichara, baghi nktachef tiqniyat l ttaghllub 3la khoufi mn lhadra qoddam nnas w bina2 ttiqa. | Lhadra qoddam nnas tqdar tkoun tajriba s3iba l bzaf d nnas, idan mzyan bzaf anak katqlab 3la tawjih 3la kifach ttghlleb 3la khoufek w tbni ttiqa f had lmajal. Ha huma ba3d ttiqniyat li tqdar t3awen:
1. Bda b chi haja sghira: Bda b momarassat lhadra qoddam nnas f mawaqif mnhkhafda ddght. Tqdar tbda b lhadra atna2 niqac... |
Liktia2ab mess ga3 lmotivation li 3ndi. Maham basita bhal nnodan mn lfrach aw lihtimam b rasi katban mousta7ila. Hadafi f had ljalasa d listichara howa ntwwer istiratijiyat l stirja3 lmotivation dyali w lbad2 f linkhirat f anchita katjib lik lfarha. | Tatwir istiratijiyat l stirja3 lmotivation w linkhirat f anchita katjib lik lfarha howa hadaf ra2i3 f had ljalasa d listichara. Mafhoum an liktia2ab yqdar ykhelli hta abssat lmaham tban mousta7ila, walakin kaynin khotowat tqdar tdirhum bach tbda ttharrar lqoddam.
Awalan, yqdar ykoun mofid tqassem ahdafek l khotowat sg... |
Stress d lkhdma khellat atar 3la sahhti ljasadiya hta hiya. Ghaleban kan3ich hriq rras bsbab ttawattur w alam l3adalat. Lyouma, baghi nnaqech ta2tir stress 3la jsmi w nt3ellem tiqniyat listirkha2 l takhfif had la3rad ljasadiya. | Mafhoum an stress d lkhdma kan ki2atter 3la sahhtek ljasadiya. Hriq rras bsbab ttawattur w alam l3adalat tqdar tkoun a3rad chayi3a d stress. Muhim t3alej had lmachakil qbel ma tzayed tsou2. Ha huma ba3d liqtirahat l idarat ta2tir stress 3la jsmek w tta3llum d tiqniyat listirkha2:
1. Khoud istirahat: Dkhel istirahat qs... |
Ddght lmostamir l lwafa2 b lmawa3id w lada2 ljiyid f lkhdma adda l lburnout. Kanhess b lirhaq dima, jasadiyan w 3atifiyan. F had ljalasa d listichara, kantmenna nktachef toroq l tta3afi mn lburnout w ta2sis tawazun sehi ktar bin lkhdma w lhayat. | Mafhoum an ddght lmostamir l lwafa2 b lmawaqif w lada2 ljiyid f lkhdma adda l lburnout, mkhllik thess b lirhaq jasadiyan w 3atifiyan. Mzyan bzaf anak katqlab 3la listichara l iktichaf toroq l tta3afi mn lburnout w ta2sis tawazun sehi ktar bin lkhdma w lhayat. Ha huma ba3d liqtirahat w ttawjihat lik:
1. 3ti lawlawiya l... |
Lanxiety l3amma kant katsbbel liya qalaq mofrit bkhoussous jawanib mkhtalfa mn hyati. Bhal ila 3qli dima kizreb b afkar selbiya. Lyouma, baghi n3alej ttabi3a lmountachira d lanxiety dyali w nt3ellem istiratijiyat l tahdi2at 3qli lmqllq. | S3ib bzaf mli lanxiety l3amma katkhlli atar 3la jawanib mkhtalfa mn hyatek w 3qlek kiwelli ghaleb b lafkar sselbiya. L mo3alajat ttabi3a lmountachira d lanxiety dyalek w ijad istiratijiyat l tahdi2at 3qlek lmqllq, ha huma ba3d liqtirahat:
1. Mares lyaqada: Linkhirat f tamarin lyaqada yqdar y3awnek twelli wa3i ktar b a... |
Lmawaqif lijtima3iya katch3el anxiety hadda bnisba liya, khususan mli kit3lleq lamr b liqa2 nas jdad aw lhoudour l ahdat ijtima3iya. Atna2 had ljalasa d listichara, baghi nnaqech kifach njeri lanxiety lijtima3iya dyali w ntwwer ttiqa f nnafs f li3dadat lijtima3iya. | Idarat lanxiety lijtima3iya w tatwir ttiqa f nnafs f li3dadat lijtima3iya yqdar ykoun thaddi, walakin b chwiya d ttawjih w lmomarassa, tqdar dir taqaddum. Ha huma ba3d liqtirahat bach t3awnek ttanaqqul f had lmawaqif:
1. Bda b chi haja sghira: Bda b ta3rid rasek chwiya b chwiya l lmawaqif lijtima3iya li katqllqek. Tqd... |
Liktia2ab s33eb 3liya ijad ay muta3a f lanchita li kano kijibu liya lfarha. Kulchi kiwelli bahet w bla ma3na. Hadafi f had ljalasa d listichara howa nktachef toroq l i3adat ktichaf chchghaf dyali w i3adat ttwasol m3a i7sas b lhadaf. | Mzyan bzaf anak katqlab 3la listichara l mo3alajat liktia2ab dyalek w ijad toroq l i3adat lfarha w lirdaa2 l hyatek mn jdid. Liktia2ab yqdar bseh ys33eb tajribat listimta3 w lihtimam f lanchita li kano kifrhok. Ha huma ba3d liqtirahat w ttawjihat bach t3awnek f had rrihla:
1. Bda b tta2ammol f lihtimamat ssabiqa: Khou... |
Ttqol d ssadmat ssabiqa baqi kitareDni, kighddi liktia2ab dyali. Kanhzz lalam w lhchma m3aya kul nhar. Mn khilal had ljalasa d listichara, kantmenna n3alej w nbra mn had ttajarib ssadima, bach nsmeh l rasi nthrrek lqoddam jihet mustaqbal mchreq ktar. | Mafhoum an ttqol d ssadmat ssabiqa ki2atter 3la sahhtek nnafsiya w kisahem f liktia2ab dyalek. Mo3alajat w chchifa2 mn ttajarib ssadima tqdar tkoun rihla s3iba, walakin akid momkin lik tthrrek lqoddam jihet mustaqbal mchreq ktar. Ha huma ba3d liqtirahat w ttawjihat bach t3awnek f had lmasar:
1. 3taref b macha3irek: 3t... |
Mo2akharan, wllit kan3ich a3rad jasadiya qwiya mt3llqa b lanxiety dyali. Finma 3ndi chi hadat jay aw tajmou3 ijtima3i, kanbda nhess b rraddan, qlbi kidrab b jehd, w yddiya ki3rgu. Had la7asis ljasadiya kikhlliweni nhess b li7raj w lwa3y b ddat. Kantmenna mn khilal listichara, nqdar nfhem 3lach had la3rad katwqe3 w kifa... | Mafhoum anak kathess b li7raj w lwa3y b ddat bsbab la3rad ljasadiya lqwiya lmt3llqa b lanxiety dyalek. Yqdar ykoun s3ib ttanaqqul f ttajmou3at lijtima3iya aw lahdat ljayya mli had la3rad katban. Listichara tqdar bla chek t3awnek tfhem 3lach had la3rad katwqe3 w twffer lik istiratijiyat ta2aqlam fa33ala.
F listichara, ... |
Stress wella mouchkil kbir f hyati mo2akharan. Yallah bdit khdma jdida, w kmiyat lkhdma qahra. Dima kanhess b ddght l ihtiram lmawa3id w lada2 b nivo 3ali. Had stress bda ki2atter 3la anmat n3as dyali, msebbel laraq w l3ya. Baghi nnaqech toroq l idarat stress b fa3aliya bach maystammrch f tta2tir 3la rahti l3amma. | Idarat stress b fa3aliya hasim l lhafad 3la rahtek l3amma. Mafhoum an kmiyat lkhdma lqahra w ddght l ihtiram lmawa3id f khdmtek ljdida kano kisbblo lik stress. Ha huma ba3d liqtirahat bach t3awnek tjeri stress b fa3aliya ktar:
1. Rtteb lawlawiyat w nddem: Rje3 llor w qyyed lmaham dyalek. Hadded chnou li khass yddar f ... |
Stress d lkhdma wella ghayr mohtamel. Lmatalib 3aliya, w kanhess b lghalb w nqs ttaqdir dima. Had stress lmozmin bda ki2atter 3la sahhti ljasadiya, msbbel hriq rras motakarrir w tchennuj l3adalat. Baghi tawjih 3la kifach nta2aqlam m3a stress d lkhdma w nkhleq tawazun sehi ktar bin lkhdma w lhayat. | Bayen bli rak kaddouz mn bzaf d stress f lkhdma, w hadchi ki2atter 3la sahhtek nnafsiya w ljasadiya bjuj. S3ib thess b lghalb w nqs ttaqdir f bi2a mottaliba bhal hadi. Ha huma ba3d liqtirahat li tqdar t3awnek tta2aqlam m3a stress d lkhdma w tkhleq tawazun sehi ktar bin lkhdma w lhayat:
1. 3ti lawlawiya lttahalawi f rr... |
Wahda mn la3rad rra2isiya d lanxiety dyali hiya ss3ouba f n3as. Taqriban kul lila, kanbqa fayeq l sa3at, maqaderch nsekket afkari li katzreb. Had nnqs f n3as kiykhellini 3yan w mnervé f nnhar. Ana mhtamm nt3ellem tiqniyat listirkha2 aw ay istiratijiyat khra tqdar t3awenni nhqqeq jawda hsen d n3as. | Ss3ouba f n3as bsbab lanxiety tqdar tkoun bseh thaddi, walakin kaynin istiratijiyat tqdar tjerreb l tahsin jawdat n3as dyalek. Ha huma ba3d liqtirahat:
1. Asses routine d n3as: Khleq routine tabta qbel n3as li kat3ti ichara l jsmek w 3qlek bli waqt rraha w ttahdir l n3as. Hadchi yqdar ychmel anchita bhal qraayet ktab,... |
F lmawaqif lijtima3iya, ghaleban kan3ich a7asis qwiya d lwa3y b ddat w lkhouf mn lhukm. Kiwelli s3ib 3liya nnkharet f niqachat aw nkoun 3la tabi3ti qoddam nas akhrin. Had lanxiety katmne3ni mn takwin rawabit dat ma3na w lmoucharaka lkamila f lanchita lijtima3iya. Baghi n3alej had lmakhawif lijtima3iya w ntwwer istirati... | S3ib ttanaqqul f lmawaqif lijtima3iya mli kat3ich a7asis qwiya d lwa3y b ddat w lkhouf mn lhukm. Had lmacha3ir tqdar ts33eb linkhirat f niqachat aw lkawn 3la tabi3tek qoddam nas akhrin, mima yqdar ymne3k mn takwin rawabit dat ma3na w lmoucharaka lkamila f lanchita lijtima3iya. Muhim t3alej had lmakhawif lijtima3iya w t... |
Talabat lkhedma khllatni n7ess b stress dima w mghloub. Wakha kandir majhoudi, kayban mousta7il ntabe3 lmawa3id w ttawaqqou3at. Had stress bda y2etter 3la n3as w chahiya dyali, w ghaliban kanlqa rasi 3la a3sabi. Kantmenna l3ilaj y3tini adawat bach nssiyer stress b fa3aliya w nrejj3 ttawazoun l 7yati. | Idarat stress f makan l3amal tqder tkon t7addi, walakin kayn stritijiyat tqder tjerreb bach t3awnek tsterje3 ttawazoun w t7essen se7tek l3amma. Ha chi iqtira7at:
1. Retteb w 7etted ahdaf waqi3iya: Rje3 l llor w qyyem 3ib2 l3amal dyalek. 7addad lmaham lmouhima w bda biha. Qssem lmachari3 lkbira l maham sghira w sahla. ... |
Kont kan3ich afkar moutakarrira d qelet lqima w lya2s. Maham basita katban b7al 3awa2iq mousta7ila, w fikrat listimrar f lwoujoud f had ddlam katban makat7tamelch. Had lmasha3ir damet chhour w m2ettra 3la koulla janib f 7yati. Kanqlleb 3la l3ilaj bach nefhem lasbab l3amiqa d li3ti2ab dyali w nktachef khiyarat l3ilaj li... | Bayn annak katdouz men waqt s3ib bzzaf daba m3a afkar moutakarrira d qelet lqima w lya2s. Mzyan annak katqlleb 3la l3ilaj 7it yqder ykon mawrid qiyyem f fahm lasbab l3amiqa d li3ti2ab dyalek w iktichaf khiyarat l3ilaj lmou7tamala.
Awwalan, mouhim t3ref bli rak machi bo7dek f ttahssis bhakka. Bzzaf d lafrad kay3aniw m3... |
Lanxiety kanet dima joz2 men 7yati, walakin mo2akharan zadet. Ghir fikrat lkhrouj men dari katfiyyeq mowja d lhel3. 7tta ddahab l lhanout kayban b7al chi mhima mousta7ila. Had lkhawf kayakolni w kaymne3ni men lmoucharaka f lanchita lyawmiya. 3abr listichara, bghit ntwwer aliyat ta2aqlom l idarat lanxiety dyali w lbiday... | Bayn anna lanxiety dyalek kant kat2etter 3la 7yatek lyawmiya w katsebbel lik bzzaf d lmou3anat. Tta2aqlom m3a had lkhawf lqwi yqder ykon t7addi b sse7, walakin kayn stritijiyat tqder tjerreb bach tssiyer lanxiety dyalek w takhod khotwat n7w 3aych 7ayat mordiya kter.
Wa7ed aliyat tta2aqlom lfa33ala hiya tamarin tteneff... |
Kont kan7ess b hbuṭ kbir w ya2s mo2akharan, w hadchi kaytdakhel m3a qodrati 3la listimta3 b l7ayat. Hadafi men had listichara hwa nefhem 3lach kan3ich had li3ti2ab l3amiq w nktachef toro9 l ttghllub 3lih. Ba3d la3rad li kont kan3ich katchmel l7ozn lmoustamirr, foqdan lihtimam f lanchita li kont kanstmet3 biha, s3ouba f... | Li7sas b lhbuṭ w lya2s yqder ykon t7addi kbir, khoussousan melli kaybda ytdakhel m3a qodratek 3la listimta3 b l7ayat. Kanqder annak twaselti l dda3m, w ana hna bach nqddem ttawjih f iktichaf w ttghllub 3la li3ti2ab l3amiq dyalek.
Bayn annak kat3ich 3idda a3rad li katrabeṭ 3adatan b li3ti2ab, b7al l7ozn lmoustamirr, fo... |
Kont kan3ani m3a anxiety qwiya, w m2ettra 3la qodrati 3la l3amal b chkel 3adi. Hadafi rra2isi f had listichara hwa nakhod basira f 3lach kan3ich anxiety mouzmina w nt3ellem tiqniyat l takhfif atarha lmou3iqa. A3rad lanxiety dyali katchmel lafkar li katsabegh, lqalaq lmoustamirr, qelet rra7a ljasadiya, w machakil nn3as.... | Mzyan annak katqlleb 3la lmousa3ada l lanxiety lqwiya dyalek w ta2tirha 3la 7yatek lyawmiya. Bghit n3taref b ssou3oubat li konti katwajeh w n2akked lik blli l3ilaj yqder yweffer basira w tiqniyat qiyyama l takhfif latar lmou3iqa d lanxiety.
La3rad li wssefti, b7al lafkar li katsabegh, lqalaq lmoustamirr, qelet rra7a l... |
Mo2akharan, kont kan7ess b hbuṭ kbir w ya2s, w hadchi m2etter 3la se7ti l3amma. Hadafi men had listichara hwa nakhod basira f a3rad li3ti2ab dyali, n3alej ay asbab kamina, w nlqa toro9 l ri3ayat 3qliya ijabiya kter. A3rad li3ti2ab dyali katchmel l7ozn lmoustamirr, foqdan lihtimam f lanchita, l3ya, s3ouba f ittikhad lqa... | Kansm3ek katousef a3rad li3ti2ab li konti kat3ich, bma fiha l7ozn lmoustamirr, foqdan lihtimam f lanchita, l3ya, s3ouba f ittikhad lqararat, w taghyirat f chahiya w anmat nn3as. Bayn anna had la3rad kanet moustamirra l 3iddat chouhour w m2ettra 3la se7tek l3amma.
Wa7ed l3amil lkbir li derti lih ichara hwa lfiraq lakhi... |
Lanxiety wellat quwa mousayṭira f 7yati, w kanlqa s3ouba n7kem fiha. 3abr had listichara, kanhdaf nefhem lasbab l3amiqa d lanxiety dyali w ntwwer adawat 3amaliya l idaratha b fa3aliya. A3rad lanxiety dyali katban f qalaq moustamirr, qelet rra7a, afkar katsabegh, nervure, w s3ouba f nn3as. Mawaqif li katdkhul fiha lhdra... | L idarat lanxiety dyalek b fa3aliya w fahm asbabha l3amiqa, yqder ykon mofid tktachef moqarabat 3ilajiya katrkkez 3la mou3alajat lmitaliya w khawf lfachal. L3ilaj yqder y3awnek ttwwer adawat 3amaliya l tta2aqlom m3a a3rad lanxiety w khalq manadourat se77iya.
F l3ilaj, tqder tkhdem m3a a5issa2i nnefsi moukhtass f lanxi... |
Ana dima 3la a3sabi w hadchi kaykherbeq 7yati lyawmiya. Kont kan3ich anxiety w khawf qwi f mawaqif mokhtalifa, b7al lblayes l3amra aw ttajammu3at lijtima3iya. Kan7ess b7alla koulchi kay7kem 3liya w kanqelleq 3la i7raj rasi. Hadchi sbbelli tajannub bzzaf d ttafa3olat lijtima3iya f merra. Hadafi men listichara hwa nlqa t... | Bayn annak konti katdouz men waqt s3ib m3a li7sas lmoustamirr b lqalaq w lkhawf. Tta3amol m3a anxiety qwiya yqder ykon moureh b sse7, khoussousan melli kaybda ytdakhel m3a 7yatek lyawmiya.
Wa7ed lkhotwa n7w idarat lanxiety dyalek tqder tchmel li3tiraf w tta7addi d douk lafkar sselbiya li katban f lmawaqif lijtima3iya... |
Lanxiety dyali khrejt 3la ssaytara mo2akharan. Finmma kanwajeh chi mawa3id aw mhima mouhima, kanbda nhewwel. Qlbi kaydreb b jehd, kan3req bzzaf, w kanlqa s3ouba f tteneffos. 7tta qararat basita wellat mkhifa 7it dima kanqelleq 3la ittikhad lkhtiyar lghalat. Had la3rad kherbqat 7yati lkhedma w lchakhsiya, sebbet stress ... | Qder ykon t7addi tidir lanxiety melli katbda t2etter 3la jawanib mokhtalifa f 7yatek. La3rad li wssefti, b7al dqat lqelb ssari3a, tt3raq, w s3ouba f tteneffos, kolha 3lamat chayi3a d lanxiety. Koun merta7 bli kayn khotwat tqder tdirha bach tssiyer lanxiety dyali 7sen w tsterje3 tt7akkoum f 7yatek.
Wa7ed ttiqniya tqder... |
Fikrat ssyaqa katkhl3ni. Koulla merra kanrkeb f ttomobil, qlbi kaybda ydreb b jehd w kan7ess b ddoukha. Makanqderch n7iyed lkhawf blli chi 7aja khayba ghatwq3 w ana f ttriq. Kanetjanneb ssyaqa finmma kan moumkin, walakin hadchi kay7ed men listiqlaliya dyali w kaysbbel iz3aj. Ghadi ykon mofid bzzaf ila qderti twjjhni kh... | Qder ykon t7addi kbir melli khawf ssyaqa kaymn3ek men li7sas b ttiqa w listiqlaliya f ttriq. L ttghllub 3la had lfobia lmou7addada, kayn ba3d listritijiyat w ttiqniyat li tqder tkon mofida lik.
1. Tta3rrud ttadriji: Bda b tta3rrud ttadriji l mawaqif ssyaqa li katfiyyeq lanxiety, walakin b tariqa mraqqba. Bda b siyqaat... |
Lanxiete dyali dima kaban f mawaaqif khassa, b7al tajamo3at ijtima3iya aw blays mazyra. Ghir ttfakir f lmchaya l chi party aw events m3a nass ma kankonoch n3rafhoum kkhllini n7ass b lanxiete qwiya. Lkhof men ddir aghlat aw nass y7akmou 3liya kkywalli mghloob, kkhllini nttjanab had lmawaqif o ndy3 forass kbiira. Kifach ... | Imkan ykon chi tta7adi kbir bach ttsayar mawaaqif ijtima3iya mnin lanxiete kkatwalli kkatban f mawaaqif khassa b7al tajamo3at ijtima3iya aw blays mazyra. Lkhof men l7okm aw lrfd y9dar ykon mghloob o kkydy3 forass d nnaja7. Bach tttghallab 3la had lkhof o trrja3 ttmtta3 b linteraction ijtima3i, hakka ba3d liqtira7at:
1... |
Wa7ad la3rad d lanxiete dyali li kkatmarradni hiya crises d lpanic li kkktraou lya dima. Had l7alat kkhyiyafu o kkhllini n7ass b rassi fqadt tttaykam. Dima kkjiyouni 3la ghafla o m3ahom a3rad b7al diq d nfass, tazyira f sdrri, ddoukha, o i7sas b chi karrissa jaya. Wach kayn chi ttarriqa bach ntsayar aw nmna3 had crises... | Crises d lpanic y9daro ykounou s3ab bzaf o mghloubin, walakin kayn stiratijiyat li t9dar tjarabhoum bach ttsayarhoum o tttmna3houm. Hakka ba3d liqtira7at:
1. Tmarrin d ttanofous l3amiq: mnin tbda chi crise d lpanic, rrkaz 3la tkhkhod nfass b chwiya o 3amiq. Dkhhal nfass b chwiya men nifak o kharjou men fommok. Hadchi ... |
Likti2ab m2attar lya 3la bzaf d jihat f 7iyati, fihom l3alaqat dyali. Men ba3d ma doz men wa7ad lfqdan kbir f lfamila, jani s3ib nttassal m3a nass khrin 3atifiyan. Dima kankon k7ass b rassi mstoun o mba33ad, m9dartch n3abar aw nkhkhod li7tirram d l7annan. Hadchi dar lya tazyira f l3alaqat o khallani n7ass b rassi m3ouz... | Imkan ykon chi tta7adi kbir mnin likti2ab k2attar 3la bzaf d jihat f 7iyatak, fihom l3alaqat. T3ich lfqdan kbir f lfamila y9dar b lfa3l y2attar bzaf 3la tttwassoul l3atifi dyalak m3a nass khrin. I7sas b rassek mstoun o mba33ad hwa chi 7aja mofhouma f had mawaaqif. Had tazyira f l3alaqat t9dar tkhllik t7ass b l3ouzla.
... |
Lmoakhiran, bditi k7ass b wa7ad n9ass d lgan o lfar7a f l7ajat li kano dima kkyfar7ouni. 7ta lanchita li kount katzizi biha, b7al lqira2a aw ttfarrat fl aflam, daba wolat kkatban lya bla ma3na o machi moughriyyin. B7al ila wa7ad ss7aba rmadiya ddaayra b kola chi, kkhlliha s3iba nalqa lfar7a aw lmotivation. Kifach n9dar... | Men lmofhoum beli kkat7ass b n9ass d lgan o lfar7a f lanchita li kano dima kkyfar7ouk. Had ltghiyir y9dar ykon kkh7zan, walakin kayn khoutowat li t9dar ddirhoum bach trrja3 lgan dyalak l l7ayat.
Awalan, y9dar ykon mofid tktachaf ay asbab mkhabya moumkina l had ltghiyir f mcha3irak. Wach kano chi tghyirat aw moussaddir... |
Likti2ab m2attar lya 3la ssi7a dyali d nhar. L7ajat lsahla li kano bla mjahoud daba kkhkhodou lya wa7ad mjahoud kbir. Mathalan, nnod men lfarach fl sba7 kiyban lya b7al chi tta7adi s3ib bzaf. L3ya d d dima o n9ass d ttaqa kkhlliw 7ta thalliya f rassek lbasita chi 7aja mziyra. Kifach n9dar nrrja3 ttaqa dyali o ddir tawa... | Imkan ykon chi tta7adi kbir mnin likti2ab kkkbda y2attar 3la ssi7a dyalak d nhar o kkhlli 7ta lmaham lsahla tban mghlouba. Kanfham beli nnod men lfarach fl sba7 wolla s3ib bzaf 3lik, o beli l3ya d d dima o n9ass d ttaqa kkhlliw thalliya f rassek s3iba.
Wa7ad liqtira7 3andi hiya tbda b ddir ahdaf sghira o t9dar ddirha ... |
Ttajarib d lmadi d tta3ib (trauma) attro bzaf 3la ssi7a dyali nnafssiya. Ddkirayat d d dima kkktabb3ouni, kadi yr flashbacks o kkwabiss. Had lafkar mouchawicha dima kkywasslou l mcha3ir qwiya d lkhof, l7ozn, o i7sas b ddanb. Jrrabt stiratijiyat mghayra b7al lktaba o tmarrin d ttanofous l3amiq, walakin kiy3tiw ghir ra7a... | Men lmofhoum beli ttajarib dyal lmadi d tta3ib (trauma) kano 3andhom atar kbir 3la ssi7a dyalak nnafssiya. Ddkirayat li kkktabb3ouk, m3ahom flashbacks o kkwabiss li kadi r liyk mcha3ir qwiya d lkhof, l7ozn, o i7sas b ddanb, hiya ttajarib s3iba b lfa3l. Mezian li rak jrrabti ba3d stiratijiyat d ttsayir b7al lktaba o tma... |
Stress wolla wa7d ltaql d d dima 3la 9bal dda3t fl khedma. Wa7ad l7adat kbir li dar lya stress kbir hwa mnin kan khassni ntsayar bzaf d lmachari3 f daqa wa7da m3a deadlines mziyra. Dda3t bach nkhddam b ttarika kamila o nwassal l intidarat d nass kbiira wolla mghloob, hadchi khalla lya lyali bla n3as, ttawtar, o a3rad j... | Kiban beli rak kadoz men bzaf d stress 3la 9bal dda3t fl khedma, khousousan mnin kikon 3andak bzaf d lmachari3 m3a deadlines mziyra. Dda3t bach ddir kola chi mzyan 100% o twassal l intidarat d nass y9dar b lfa3l ykoun mghloob. Men lmofhoum beli hadchi m2attar lya 3la n3as dyalak o kadi r liyk ttawtar o a3rad jassadiya ... |
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