ืžื˜ืคืœื™ื ืžื•ืžืœืฆื™ื ื‘ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืื–ื•ืจ ืงืจื™ืช ื˜ื‘ืขื•ืŸ

ืžื˜ืคืœื™ื ืžื•ืžืœืฆื™ื ื‘ืงืจื™ืช ื˜ื‘ืขื•ืŸ

ืžื˜ืคืœื™ื ื‘ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ืœืคื™ ืขืจื™ื

ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืชืœ ืื‘ื™ื‘-ื™ืคื•ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื™ืจื•ืฉืœื™ืื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื—ื™ืคื”ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงืจื™ืช ื˜ื‘ืขื•ืŸื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืจืžืช ื’ืŸื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื›ืคืจ ืกื‘ืื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืคืจื“ืก ื—ื ื” ื›ืจื›ื•ืจื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืคืชื— ืชืงื•ื•ื”ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื—ื“ืจื”ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืžื•ื“ื™ืขื™ืŸ ืžื›ื‘ื™ื ืจืขื•ืชื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื”ืจืฆืœื™ื”ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืจืืฉื•ืŸ ืœืฆื™ื•ืŸื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื ืก ืฆื™ื•ื ื”ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงืจื™ืช ืžื•ืฆืงื™ืŸื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื‘ืืจ ืฉื‘ืขื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงื“ื™ืžื” ืฆื•ืจืŸื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงืจื™ืช ื™ืื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื”ื•ื“ ื”ืฉืจื•ืŸื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืจื—ื•ื‘ื•ืชื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื›ืคืจ ื™ื•ื ื”

ืžื™ื“ืข ื ื•ืกืฃ ืขืœ ื“ืžื™ื•ืŸ ืžื•ื“ืจืš

ื“ืžื™ื•ืŸ ืžื•ื“ืจืš (Guided Imagery) ื”ื•ื ื˜ื›ื ื™ืงืช ื˜ื™ืคื•ืœ ืคืกื™ื›ื•ืœื•ื’ื™ืช ื•ืจืคื•ืื™ืช ืžืฉืœื™ืžื” ื”ืžืฉืชืžืฉืช ื‘ื›ื•ื— ื”ื“ืžื™ื•ืŸ ื•ื”ื“ื™ืžื•ื™ื™ื ื”ืžื ื˜ืœื™ื™ื ื›ื“ื™ ืœื”ืฉืคื™ืข ืขืœ ื”ื’ื•ืฃ, ื”ื ืคืฉ ื•ื”ืจื’ืฉื•ืช. ื”ืฉื™ื˜ื” ืžื‘ื•ืกืกืช ืขืœ ื”ืขื™ืงืจื•ืŸ ืฉื”ืžื•ื— ืœื ืžื‘ื“ื™ืœ ืชืžื™ื“ ื‘ื™ืŸ ื“ื™ืžื•ื™ ืžื ื˜ืœื™ ื—ื™ ืœื‘ื™ืŸ ืžืฆื™ืื•ืช, ื•ืœื›ืŸ ืชื”ืœื™ื›ื™ ื“ืžื™ื•ืŸ ื™ื›ื•ืœื™ื ืœื’ืจื•ื ืœืฉื™ื ื•ื™ื™ื ืคื™ื–ื™ื•ืœื•ื’ื™ื™ื, ืจื’ืฉื™ื™ื ื•ื”ืชื ื”ื’ื•ืชื™ื™ื ืžืžืฉื™ื™ื. ื‘ืžื”ืœืš ื”ื˜ื™ืคื•ืœ, ื”ืžื˜ืคืœ ืื• ื”ืงืœื˜ื” ืžื•ื“ืจื›ืช ืžื•ื‘ื™ืœื™ื ืืช ื”ืžื˜ื•ืคืœ ืœืžืกืข ื“ืžื™ื•ื ื™ ืžื•ื‘ื ื” - ืœืžืฉืœ ืœื˜ื‘ืข ืฉืงื˜, ืœืžืงื•ื ื‘ื˜ื•ื—, ืื• ืœื“ื™ืžื•ื™ื™ื ืกื™ืžื‘ื•ืœื™ื™ื ืฉืœ ืจื™ืคื•ื™. ื”ืชื”ืœื™ืš ื›ื•ืœืœ ื”ืจืคื™ื” ืขืžื•ืงื”, ืขื‘ื•ื“ื” ืขื ื›ืœ ื”ื—ื•ืฉื™ื (ืจืื™ื™ื”, ืฉืžื™ืขื”, ืจื™ื—, ืžื’ืข, ื˜ืขื), ื•ื”ืชื—ื‘ืจื•ืช ืœืจื’ืฉื•ืช ื•ืชื—ื•ืฉื•ืช ื’ื•ืคื ื™ื•ืช. ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื™ื›ื•ืœ ืœืกื™ื™ืข ื‘ื”ืคื—ืชืช ืžืชื—, ื—ืจื“ื” ื•ื›ืื‘, ื—ื™ื–ื•ืง ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ, ื˜ื™ืคื•ืœ ื‘ื˜ืจืื•ืžื•ืช ื•ืคื—ื“ื™ื, ื”ื›ื ื” ืœื ื™ืชื•ื—ื™ื ื•ื”ืœื™ื›ื™ื ืจืคื•ืื™ื™ื, ืฉื™ืคื•ืจ ืฉื™ื ื”, ืขื‘ื•ื“ื” ืขืœ ืžื˜ืจื•ืช ืื™ืฉื™ื•ืช, ื•ื˜ื™ืคื•ืœ ืชื•ืžืš ื‘ืžื—ืœื•ืช ื›ืจื•ื ื™ื•ืช ื•ืกืจื˜ืŸ. ื”ืฉื™ื˜ื” ืžืฉืžืฉืช ื‘ืคืกื™ื›ื•ืชืจืคื™ื”, ื‘ืจืคื•ืื” ืžืฉืœื™ืžื”, ื•ื‘ืœื™ื•ื•ื™ ืชื”ืœื™ื›ื™ื ืจืคื•ืื™ื™ื.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช ืขืœ ื“ืžื™ื•ืŸ ืžื•ื“ืจืš

ืžื” ื–ื” ื“ืžื™ื•ืŸ ืžื•ื“ืจืš?

ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื”ื•ื ื˜ื›ื ื™ืงืช ื˜ื™ืคื•ืœ ื”ืžืฉืชืžืฉืช ื‘ื›ื•ื— ื”ื“ืžื™ื•ืŸ ื•ื”ื“ื™ืžื•ื™ื™ื ื”ืžื ื˜ืœื™ื™ื ืœื”ืฉืคืขื” ืขืœ ื”ื’ื•ืฃ ื•ื”ื ืคืฉ. ื”ืžื˜ืคืœ ืžื•ื‘ื™ืœ ืœืžืกืข ื“ืžื™ื•ื ื™ ืžื•ื‘ื ื” ืฉื›ื•ืœืœ ื”ืจืคื™ื” ืขืžื•ืงื”, ืขื‘ื•ื“ื” ืขื ื”ื—ื•ืฉื™ื, ื•ื™ืฆื™ืจืช ื“ื™ืžื•ื™ื™ื ืกื™ืžื‘ื•ืœื™ื™ื ืœืงื™ื“ื•ื ืจื™ืคื•ื™ ืคื™ื–ื™ ื•ืจื’ืฉื™.

ื›ืžื” ืขื•ืœื” ื˜ื™ืคื•ืœ ื‘ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงืจื™ืช ื˜ื‘ืขื•ืŸ?

ืžื—ื™ืจื™ ื˜ื™ืคื•ืœ ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงืจื™ืช ื˜ื‘ืขื•ืŸ ืžืฉืชื ื™ื ื‘ื”ืชืื ืœื”ื›ืฉืจื” ื”ืžืงืฆื•ืขื™ืช ืฉืœ ื”ืžื˜ืคืœ (ืคืกื™ื›ื•ืœื•ื’, ืžื˜ืคืœ ืžืฉืœื™ื), ื”ื ื™ืกื™ื•ืŸ ื•ื”ืชืžื—ื•ื™ื•ืช, ื•ืžืฉืš ื”ื˜ื™ืคื•ืœ. ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ืœืขื™ืชื™ื ื ื™ืชืŸ ื›ื—ืœืง ืžื˜ื™ืคื•ืœ ืคืกื™ื›ื•ืœื•ื’ื™ ืจื—ื‘ ื™ื•ืชืจ ืื• ื›ื˜ื™ืคื•ืœ ืขืฆืžืื™. ื‘-AlternaBe ื ื™ืชืŸ ืœืžืฆื•ื ืžื˜ืคืœื™ื ืžื•ืกืžื›ื™ื ื‘ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ืขื ื˜ื•ื•ื—ื™ ืžื—ื™ืจื™ื ืžืคื•ืจื˜ื™ื, ื›ืš ืฉืชื•ื›ืœื• ืœื”ืฉื•ื•ืช ื•ืœืžืฆื•ื ืืช ื”ืžืชืื™ื ืœืชืงืฆื™ื‘ ืฉืœื›ื.

ืื™ืš ื‘ื•ื—ืจื™ื ืžื˜ืคืœ ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงืจื™ืช ื˜ื‘ืขื•ืŸ?

ื—ืฉื•ื‘ ืœื‘ื“ื•ืง ืืช ื”ื”ื›ืฉืจื” ื”ืžืงืฆื•ืขื™ืช ืฉืœ ื”ืžื˜ืคืœ ื‘ื“ืžื™ื•ืŸ ืžื•ื“ืจืš, ื”ืจืงืข ื”ื˜ื™ืคื•ืœื™ ืฉืœื• (ืคืกื™ื›ื•ืœื•ื’, ืžื˜ืคืœ ืžืฉืœื™ื, ืื•ืžืŸ ืจืคื•ืื™), ื”ื ื™ืกื™ื•ืŸ ื‘ื˜ื™ืคื•ืœ ื‘ื ื•ืฉืื™ื ื“ื•ืžื™ื ืœืฉืœื›ื, ื•ืืช ื”ื’ื™ืฉื” ื”ื˜ื™ืคื•ืœื™ืช. ืžื•ืžืœืฅ ืœืงืจื•ื ื”ืžืœืฆื•ืช ื•ืœื‘ื“ื•ืง ื”ืชืืžื” ืื™ืฉื™ืช. ื‘-AlternaBe ืชื•ื›ืœื• ืœืžืฆื•ื ืžื˜ืคืœื™ื ืžื•ืกืžื›ื™ื ื‘ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงืจื™ืช ื˜ื‘ืขื•ืŸ ืขื ืžื™ื“ืข ืžืœื ืขืœ ื”ืชืžื—ื•ื™ื•ืชื™ื”ื, ื”ืžืœืฆื•ืช ื•ื“ื™ืจื•ื’ื™ื ืžืื•ืžืชื™ื.

ื›ืžื” ื–ืžืŸ ื ืžืฉืš ื˜ื™ืคื•ืœ ื‘ื“ืžื™ื•ืŸ ืžื•ื“ืจืš?

ืžืคื’ืฉ ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ื•ื“ื“ ื ืžืฉืš ื‘ื“ืจืš ื›ืœืœ ื‘ื™ืŸ 45 ืœ-60 ื“ืงื•ืช. ื”ืžืคื’ืฉ ื›ื•ืœืœ ืฉื™ื—ื” ืงืฆืจื”, ื”ื›ื ื” ื•ื”ืจืคื™ื”, ื”ืžืกืข ื”ื“ืžื™ื•ื ื™ ืขืฆืžื• (20-40 ื“ืงื•ืช), ื•ืฉื™ื—ื” ืœืขื™ื‘ื•ื“ ื”ื—ื•ื•ื™ื”. ืžืกืคืจ ื”ืžืคื’ืฉื™ื ืžืฉืชื ื” - ื™ืฉ ื ื•ืฉืื™ื ืฉืžื˜ื•ืคืœื™ื ื‘-3-5 ืžืคื’ืฉื™ื ื•ืื—ืจื™ื ื“ื•ืจืฉื™ื ืชื”ืœื™ืš ืืจื•ืš ื™ื•ืชืจ. ืœืขื™ืชื™ื ื”ืžื˜ืคืœ ืžื›ื™ืŸ ื’ื ื”ืงืœื˜ื•ืช ืื™ืฉื™ื•ืช ืœืชืจื’ื•ืœ ืขืฆืžืื™. ื‘-AlternaBe ื ื™ืชืŸ ืœืจืื•ืช ืืช ืคืจื˜ื™ ื”ื˜ื™ืคื•ืœื™ื ื•ืžืฉืš ื”ื–ืžืŸ ื”ืžื“ื•ื™ืง ืืฆืœ ื›ืœ ืžื˜ืคืœ.

ื”ืื ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ืžืชืื™ื ืœื›ื•ืœื?

ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ืžืชืื™ื ืœืจื•ื‘ ื”ืื ืฉื™ื ื•ื”ื•ื ื‘ื˜ื•ื— ื•ืœืœื ืชื•ืคืขื•ืช ืœื•ื•ืื™. ื”ืฉื™ื˜ื” ื“ื•ืจืฉืช ื™ื›ื•ืœืช ืœื™ืฆื•ืจ ื“ื™ืžื•ื™ื™ื ืžื ื˜ืœื™ื™ื ื•ื ื›ื•ื ื•ืช ืœื”ื™ื›ื ืก ืœืžืฆื‘ ืฉืœ ื”ืจืคื™ื” ื•ืจื™ื›ื•ื–. ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ืคื—ื•ืช ืžืชืื™ื ืœืื ืฉื™ื ืขื ื”ืคืจืขื•ืช ืคืกื™ื›ื•ื˜ื™ื•ืช ื—ืžื•ืจื•ืช ืื• ืงืฉื™ื™ื ืงื•ื’ื ื™ื˜ื™ื‘ื™ื™ื ืžืฉืžืขื•ืชื™ื™ื. ื”ืฉื™ื˜ื” ื™ื›ื•ืœื” ืœื”ืชืื™ื ืœื›ืœ ื”ื’ื™ืœืื™ื, ื›ื•ืœืœ ื™ืœื“ื™ื (ืขื ื”ืชืืžื•ืช). ื‘-AlternaBe ืชื•ื›ืœื• ืœื™ืฆื•ืจ ืงืฉืจ ื™ืฉื™ืจ ืขื ื”ืžื˜ืคืœื™ื ืœืฉืืœื•ืช ื•ื”ืชืืžื” ืื™ืฉื™ืช.

ืžื” ื”ื”ื‘ื“ืœ ื‘ื™ืŸ ืžื˜ืคืœื™ื ื‘ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงืจื™ืช ื˜ื‘ืขื•ืŸ?

ืžื˜ืคืœื™ื ื‘ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ื‘ืงืจื™ืช ื˜ื‘ืขื•ืŸ ืขืฉื•ื™ื™ื ืœื‘ื•ื ืžืจืงืขื™ื ืฉื•ื ื™ื - ืคืกื™ื›ื•ืœื•ื’ื™ื ืงืœื™ื ื™ื™ื, ืžื˜ืคืœื™ื ื‘ืจื™ืคื•ื™ ื‘ืืžื ื•ืช, ืื•ืžื ื™ ืจืคื•ืื”, ืื• ืžื˜ืคืœื™ื ืžืฉืœื™ืžื™ื. ื›ืžื• ื›ืŸ, ื™ืฉ ืžื˜ืคืœื™ื ื”ืžืชืžื—ื™ื ื‘ืชื—ื•ืžื™ื ืกืคืฆื™ืคื™ื™ื - ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ืœื—ื•ืœื™ ืกืจื˜ืŸ, ืœื˜ืจืื•ืžื•ืช, ืœืคื—ื“ื™ื, ืœื”ื›ื ื” ืœื ื™ืชื•ื—ื™ื, ืื• ืœืฉื™ืคื•ืจ ื‘ื™ืฆื•ืขื™ื. ื—ืœืง ืžื”ืžื˜ืคืœื™ื ืžืฉืœื‘ื™ื ื“ืžื™ื•ืŸ ืžื•ื“ืจืš ืขื ื”ื™ืคื ื•ื–ื”, CBT, ืžื™ื™ื ื“ืคื•ืœื ืก, ืื• ื˜ื›ื ื™ืงื•ืช ื™ืฆื™ืจืชื™ื•ืช. ื‘-AlternaBe ื ื™ืชืŸ ืœืขื™ื™ืŸ ื‘ืคืจื•ืคื™ืœื™ื ื”ืžืคื•ืจื˜ื™ื ืฉืœ ื”ืžื˜ืคืœื™ื, ืœืจืื•ืช ืืช ื”ื”ืชืžื—ื•ื™ื•ืช, ื˜ื•ื•ื—ื™ ื”ืžื—ื™ืจื™ื, ื”ื”ืžืœืฆื•ืช ื•ื”ื“ื™ืจื•ื’ื™ื - ื•ืœื‘ื—ื•ืจ ืืช ื”ืžืชืื™ื ื‘ื™ื•ืชืจ ืœืฆืจื›ื™ื ืฉืœื›ื.