{"id":21168,"date":"2025-11-06T07:25:38","date_gmt":"2025-11-06T07:25:38","guid":{"rendered":"https:\/\/theprivateclinic.me\/?p=21168"},"modified":"2025-11-06T07:25:38","modified_gmt":"2025-11-06T07:25:38","slug":"%d9%85%d9%85%d8%a7%d8%b1%d8%b3%d8%a9-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%88%d8%a7%d9%84%d8%aa%d9%88%d8%a7%d8%b5%d9%84-%d8%a7%d9%84%d8%a7%d8%ac%d8%aa%d9%85%d8%a7%d8%b9%d9%8a-%d9%8a%d8%b9","status":"publish","type":"post","link":"https:\/\/theprivateclinic.me\/ar\/posts\/mental-health\/%d9%85%d9%85%d8%a7%d8%b1%d8%b3%d8%a9-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%88%d8%a7%d9%84%d8%aa%d9%88%d8%a7%d8%b5%d9%84-%d8%a7%d9%84%d8%a7%d8%ac%d8%aa%d9%85%d8%a7%d8%b9%d9%8a-%d9%8a%d8%b9\/","title":{"rendered":"\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a \u064a\u0639\u0632\u0632\u0627\u0646 \u0627\u0644\u0635\u062d\u0629 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\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0631\u062c\u0627\u0644 \u0639\u0644\u0649 \u062d\u0645\u0627\u064a\u0629 \u0635\u062d\u062a\u0647\u0645 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0631\u0641\u0627\u0647\u0647\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n<p data-start=\"723\" data-end=\"841\">\u0644\u064a \u0647\u0648\u0643\u0631\u060c \u0645\u062f\u064a\u0631 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u0641\u064a The Cabin Group\u060c <a target=\"_blank\" href=\"https:\/\/www.thecabinchiangmai.com\/?utm_source=online&amp;utm_medium=article&amp;utm_campaign=pr_uk\" rel=\"noopener\">\u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0627\u0644\u0645\u062e\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0643\u062d\u0648\u0644 \u0641\u064a \u062a\u0627\u064a\u0644\u0627\u0646\u062f<\/a>\u060c \u0648 <a target=\"_blank\" href=\"https:\/\/www.theedgerehab.com\/\" rel=\"noopener\">\u0627\u0644\u062d\u0627\u0641\u0629<\/a>\u0642\u0627\u0644: &#8220;\u0639\u0646\u062f\u0645\u0627 \u0623\u062a\u062d\u062f\u062b \u0645\u0639 \u0627\u0644\u0631\u062c\u0627\u0644 \u0639\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629\u060c \u0644\u0627 \u0623\u0637\u0644\u0628 \u0645\u0646\u0647\u0645 \u0623\u0646 \u064a\u0643\u0648\u0646\u0648\u0627 \u0623\u0642\u0644 \u0642\u0648\u0629. \u0628\u0644 \u0623\u0637\u0644\u0628 \u0645\u0646\u0647\u0645 \u0623\u0646 \u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0627 \u0642\u0648\u062a\u0647\u0645 \u0628\u062f\u0642\u0629: \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0642\u0644\u060c \u0648\u0627\u0644\u062a\u062f\u0631\u0628 \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646&#8221;.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">\u062a\u0628\u062f\u064a\u0644<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" 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href=\"https:\/\/theprivateclinic.me\/ar\/posts\/mental-health\/%d9%85%d9%85%d8%a7%d8%b1%d8%b3%d8%a9-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%88%d8%a7%d9%84%d8%aa%d9%88%d8%a7%d8%b5%d9%84-%d8%a7%d9%84%d8%a7%d8%ac%d8%aa%d9%85%d8%a7%d8%b9%d9%8a-%d9%8a%d8%b9\/#%D8%AE%D8%A7%D8%B1%D8%AC_%D8%A7%D9%84%D8%B5%D8%A7%D9%84%D8%A9_%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6%D9%8A%D8%A9\" >\u062e\u0627\u0631\u062c \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/theprivateclinic.me\/ar\/posts\/mental-health\/%d9%85%d9%85%d8%a7%d8%b1%d8%b3%d8%a9-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%88%d8%a7%d9%84%d8%aa%d9%88%d8%a7%d8%b5%d9%84-%d8%a7%d9%84%d8%a7%d8%ac%d8%aa%d9%85%d8%a7%d8%b9%d9%8a-%d9%8a%d8%b9\/#%D8%A7%D8%AA%D8%AE%D8%A7%D8%B0_%D8%A7%D9%84%D8%AE%D8%B7%D9%88%D8%A9_%D8%A7%D9%84%D8%A3%D9%88%D9%84%D9%89\" >\u0627\u062a\u062e\u0627\u0630 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\u0648\u0627\u0644\u0642\u0644\u0642 \u0631\u0627\u0633\u062e\u0629. \u064a\u0634\u0645\u0644 \u0627\u0644\u0645\u0639\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a \u0644\u0644\u062a\u0645\u064a\u0632 \u0641\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 (NICE) \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629\u060c \u0643\u0639\u0644\u0627\u062c \u0623\u0648\u0644\u064a \u0644\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0627\u0644\u0623\u0642\u0644 \u062d\u062f\u0629.<\/p>\n<p data-start=\"1309\" data-end=\"1351\">\u064a\u0648\u0635\u064a \u0643\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0646 \u0627\u0644\u0637\u0628\u064a\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0645\u0644\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0628\u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"1354\" data-end=\"1444\">150 &#8211; 300 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 (\u0623\u0648 75 &#8211; 150 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0642\u0648\u064a) \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627<\/li>\n<li data-start=\"1447\" data-end=\"1499\">\u0639\u0645\u0644 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0645\u062f\u0629 \u064a\u0648\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644<\/li>\n<li data-start=\"1502\" data-end=\"1550\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0639\u0645\u0631 \u0648\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646<\/li>\n<\/ul>\n<p data-start=\"1552\" data-end=\"1619\">\u0648\u064a\u062d\u062f\u062f \u0627\u0644\u0628\u062d\u062b \u0627\u0644\u0639\u0644\u0645\u064a \u0627\u0644\u0622\u0644\u064a\u0627\u062a \u0627\u0644\u0643\u0627\u0645\u0646\u0629 \u0648\u0631\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a:<\/p>\n<ul>\n<li data-start=\"1622\" data-end=\"1788\"><strong data-start=\"1622\" data-end=\"1642\">\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629:<\/strong> \u064a\u0632\u064a\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0648\u0627\u0644\u0645\u062e\u062a\u0644\u0637 \u0645\u0646 \u0639\u0627\u0645\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0627\u0644\u0645\u0634\u062a\u0642 \u0645\u0646 \u0627\u0644\u062f\u0645\u0627\u063a (BDNF)\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u062f\u0639\u0645 \u0627\u0644\u0644\u062f\u0648\u0646\u0629 \u0627\u0644\u062a\u0634\u0627\u0628\u0643\u064a\u0629 \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629.<\/li>\n<li data-start=\"1791\" data-end=\"1916\"><strong data-start=\"1791\" data-end=\"1836\">\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0625\u0646\u062f\u0648\u0643\u0627\u0646\u0627\u0628\u064a\u0646\u0648\u064a\u062f \u0648\u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646:<\/strong> \u062a\u0631\u0641\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0645\u0627\u062f\u0629 \u0627\u0644\u0643\u0627\u0646\u0627\u0628\u064a\u0646\u0648\u064a\u062f\u0627\u062a \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0641\u0633\u0631 &#8220;\u0646\u0634\u0648\u0629 \u0627\u0644\u0639\u062f\u0627\u0621&#8221;.<\/li>\n<li data-start=\"1919\" data-end=\"2080\"><strong data-start=\"1919\" data-end=\"1943\">\u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0625\u062f\u0631\u0627\u0643:<\/strong> \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u064a\u062d\u0633\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062a\u0646\u0641\u064a\u0630\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631\u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0648\u0645\u0646\u0639 \u0627\u0644\u0627\u0646\u062a\u0643\u0627\u0633.<\/li>\n<\/ul>\n<h2 data-start=\"2087\" data-end=\"2123\"><span class=\"ez-toc-section\" id=\"%D8%A8%D9%86%D8%A7%D8%A1_%D8%B1%D9%88%D8%AA%D9%8A%D9%86_%D9%85%D8%B3%D8%AA%D8%AF%D8%A7%D9%85\"><\/span><span class=\"penci-toc-section\" id=\"Building_a_sustainable_routine\"\/><span style=\"font-size: 18pt;\">\u0628\u0646\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 \u0645\u0633\u062a\u062f\u0627\u0645<\/span><span class=\"penci-toc-section-end\"\/><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2125\" data-end=\"2226\">\u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u0634\u0647\u0631\u060c \u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0628\u0623\u0646\u0645\u0627\u0637 \u0646\u0634\u0627\u0637 \u0639\u0645\u0644\u064a\u0629 \u0648\u0645\u0633\u062a\u062f\u0627\u0645\u0629:<\/p>\n<ul>\n<li data-start=\"2229\" data-end=\"2485\"><strong data-start=\"2229\" data-end=\"2260\">\u062a\u0644\u0628\u064a\u0629 \u0645\u0639\u064a\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629.<\/strong> \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0645\u0628\u062f\u0623 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u0645\u062a\u0645\u062b\u0644 \u0641\u064a 150 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0648\u062a\u0634\u0645\u0644 \u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0642\u0648\u0629 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 &#8220;Active 10&#8243;\u060c \u062b\u0645 \u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 30 &#8211; 45 \u062f\u0642\u064a\u0642\u0629 3 &#8211; 5 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627.<\/li>\n<li data-start=\"2488\" data-end=\"2627\"><strong data-start=\"2488\" data-end=\"2507\">\u062a\u062f\u0631\u0628 \u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0627.<\/strong> \u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u062c\u0648\u0644\u0629 \u062c\u0645\u0627\u0639\u064a\u0629 \u0623\u0648 \u062f\u0648\u0631\u0629 \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0623\u0648 \u062c\u0644\u0633\u0629 \u0627\u0644\u0646\u0627\u062f\u064a. \u062a\u0623\u062a\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0648\u0627\u0644\u0635\u062f\u0627\u0642\u0629 \u0627\u0644\u062d\u0645\u064a\u0645\u0629.<\/li>\n<li data-start=\"2630\" data-end=\"2813\"><strong data-start=\"2630\" data-end=\"2662\">\u0627\u0633\u0623\u0644 \u0639\u0646 \u0645\u0633\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/strong> \u062a\u0639\u062a\u0631\u0641 NICE \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062c\u0645\u0627\u0639\u064a \u0644\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0627\u0644\u062e\u0641\u064a\u0641 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0631\u0628\u0637 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u0644\u0647\u064a\u0626\u0629 \u0627\u0644\u062e\u062f\u0645\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0627\u0644\u0645\u0631\u0636\u0649 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062c\u062a\u0645\u0639\u064a\u0629 \u0628\u0623\u0633\u0639\u0627\u0631 \u0645\u0639\u0642\u0648\u0644\u0629.<\/li>\n<li data-start=\"2816\" data-end=\"3003\"><strong data-start=\"2816\" data-end=\"2837\">\u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0646\u0648\u0645.<\/strong> \u062e\u0637\u0637 \u0644\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629: \u0642\u0644\u0644 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u063a\u062f\u0627\u0621\u060c \u0648\u062d\u062f\u062f \u0645\u0648\u0639\u062f\u064b\u0627 \u062b\u0627\u0628\u062a\u064b\u0627 \u0644\u0644\u0646\u0648\u0645\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0644. \u062a\u0647\u062f\u0641 \u0644\u0645\u062f\u0629 \u0633\u0628\u0639 \u0633\u0627\u0639\u0627\u062a \u0623\u0648 \u0623\u0643\u062b\u0631.<\/li>\n<li data-start=\"3006\" data-end=\"3172\"><strong data-start=\"3006\" data-end=\"3029\">\u0627\u062e\u062a\u0631 \u0627\u0644\u0627\u062a\u0633\u0627\u0642.<\/strong> \u064a\u0645\u0643\u0646 \u0644\u062c\u0644\u0633\u062a\u064a\u0646 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 45 \u062f\u0642\u064a\u0642\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062c\u0644\u0633\u062a\u064a\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 (\u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a) \u0623\u0646 \u062a\u062d\u0633\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u062f\u0627\u0628\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li>\n<\/ul>\n<h2 data-start=\"3179\" data-end=\"3199\"><span class=\"ez-toc-section\" id=\"%D8%AE%D8%A7%D8%B1%D8%AC_%D8%A7%D9%84%D8%B5%D8%A7%D9%84%D8%A9_%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6%D9%8A%D8%A9\"><\/span><span class=\"penci-toc-section\" id=\"Beyond_the_gym\"\/><span style=\"font-size: 18pt;\">\u062e\u0627\u0631\u062c \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/span><span class=\"penci-toc-section-end\"\/><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"3201\" data-end=\"3446\">\u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0644\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u0646\u0638\u0645\u0629 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629 \u0647\u064a \u0645\u0647\u0627\u0631\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u0644\u0645 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629. 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u062e\u0627\u0635\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n<p data-start=\"3448\" data-end=\"3646\">\u064a\u0638\u0644 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a \u0627\u0644\u0645\u0639\u0631\u0641\u064a (CBT) \u0647\u0648 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0644\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0644\u0629 \u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u0642\u0644\u0642. \u0639\u0646\u062f\u0645\u0627 \u064a\u0642\u062a\u0631\u0646 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u062a\u062f\u0631\u062c\u060c \u0641\u0625\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0648\u0639\u064a \u0625\u0644\u0649 \u062a\u0642\u062f\u0645.<\/p>\n<p data-start=\"3648\" data-end=\"3899\">\u0633\u064a\u0641\u062a\u062a\u062d \u0641\u0631\u064a\u0642 Lee Hawker \u0641\u0646\u062f\u0642 The Edge Crete \u0641\u064a \u064a\u0646\u0627\u064a\u0631 2026 \u0644\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0628\u064a\u0646 18 \u064828 \u0639\u0627\u0645\u064b\u0627. \u0633\u064a\u062c\u0645\u0639 \u0627\u0644\u0645\u0631\u0643\u0632 \u0628\u064a\u0646 \u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u062a\u0631\u064a\u0627\u062a\u0644\u0648\u0646 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u0628\u0631\u064a\u0629 \u0648\u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0646\u0641\u0633\u064a \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0648\u0646\u0645\u0648\u0630\u062c Recovery Zones \u2122.<\/p>\n<p data-start=\"3902\" data-end=\"4028\">\u0642\u0627\u0644 \u0647\u0648\u0643\u0631: &#8220;\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0628\u0633\u064a\u0637\u0629&#8221;. &#8220;\u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0635\u062f\u0627\u0642\u0629 \u0627\u0644\u062d\u0645\u064a\u0645\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0627\u0644\u064a \u062d\u0648\u0644 \u0627\u0644\u0634\u0643\u0644 &#8220;\u0627\u0644\u062c\u064a\u062f&#8221;&#8221;.<\/p>\n<h2 data-start=\"4035\" data-end=\"4062\"><span class=\"ez-toc-section\" id=\"%D8%A7%D8%AA%D8%AE%D8%A7%D8%B0_%D8%A7%D9%84%D8%AE%D8%B7%D9%88%D8%A9_%D8%A7%D9%84%D8%A3%D9%88%D9%84%D9%89\"><\/span><span class=\"penci-toc-section\" id=\"Taking_the_first_step\"\/><span style=\"font-size: 18pt;\">\u0627\u062a\u062e\u0627\u0630 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<\/span><span class=\"penci-toc-section-end\"\/><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"4064\" data-end=\"4075\">\u0648\u064a\u0636\u064a\u0641 \u0644\u064a: &#8220;\u0625\u0630\u0627 \u0643\u0646\u062a \u0631\u062c\u0644\u0627\u064b \u064a\u0642\u0631\u0623 \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u0645\u0645\u0644\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629\u060c \u0641\u0644\u0646 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u0630\u0646 \u0644\u0644\u0628\u062f\u0621. \u0636\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u063a\u062f \u0639\u0646\u062f \u0627\u0644\u0628\u0627\u0628. \u0623\u0631\u0633\u0644 \u0631\u0633\u0627\u0644\u0629 \u0646\u0635\u064a\u0629 \u0625\u0644\u0649 \u0632\u0645\u064a\u0644\u0643. \u062d\u062f\u062f \u0646\u0627\u0641\u0630\u0629 \u0645\u062f\u062a\u0647\u0627 30 \u062f\u0642\u064a\u0642\u0629. \u0627\u0646\u0637\u0644\u0642&#8221;.<\/p>\n<p data-start=\"4235\" data-end=\"4512\">\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0648\u0641\u0627\u0629 \u0628\u0633\u0628\u0628 \u0627\u0644\u0627\u0646\u062a\u062d\u0627\u0631 \u0628\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0636\u0639\u0641 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0645\u0645\u0627 \u064a\u0633\u0644\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u062c\u0629 \u0627\u0644\u0645\u0644\u062d\u0629 \u0644\u0644\u062a\u062f\u062e\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627. \u0645\u0646\u0630 \u0639\u0627\u0645 2003\u060c \u0642\u0627\u0645 \u0646\u0648\u0641\u0645\u0628\u0631 \u0628\u062a\u0645\u0648\u064a\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 1250 \u0645\u0634\u0631\u0648\u0639\u064b\u0627 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645 \u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0628\u0631\u0648\u0633\u062a\u0627\u062a\u0627 \u0648\u0627\u0644\u062e\u0635\u064a\u0629\u060c \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0627\u0646\u062a\u062d\u0627\u0631.<\/p>\n<p data-start=\"4514\" data-end=\"4641\">\u0641\u064a \u0627\u0644\u0645\u0645\u0644\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629\u060c \u064a\u0635\u0627\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0643\u0644 \u0633\u062a\u0629 \u0631\u062c\u0627\u0644 \u0628\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0628\u0631\u0648\u0633\u062a\u0627\u062a\u0627 \u062e\u0644\u0627\u0644 \u062d\u064a\u0627\u062a\u0647\u0645\u060c \u0645\u0639 \u062d\u0648\u0627\u0644\u064a 52300 \u062d\u0627\u0644\u0629 \u062c\u062f\u064a\u062f\u0629 \u0643\u0644 \u0639\u0627\u0645.<\/p>\n<p data-start=\"4643\" data-end=\"4835\">\u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0641\u0639\u0627\u0644 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u062a\u0633\u0642\u0629 &#8211; \u0645\u062b\u0644 \u0631\u0628\u0637 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646\u060c \u0623\u0648 \u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0644\u0649 \u0641\u0635\u0644 \u062f\u0631\u0627\u0633\u064a\u060c \u0623\u0648 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u0635\u062f\u064a\u0642 &#8211; \u0623\u0646 \u062a\u063a\u064a\u0631 \u0627\u0644\u0645\u0633\u0627\u0631\u0627\u062a. \u0641\u064a \u0634\u0647\u0631 \u0646\u0648\u0641\u0645\u0628\u0631\/\u062a\u0634\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0639\u0627\u0645\u060c \u064a\u062a\u0645 \u062a\u0634\u062c\u064a\u0639 \u0627\u0644\u0631\u062c\u0627\u0644 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0645\u0645\u0644\u0643\u0629 \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0648\u0627\u0644\u062a\u062d\u062f\u062b.<\/p>\n<p> <!-- CONTENT END 3 --><\/div>\n<p><br \/>\n<br \/>\u0643\u062a\u0628 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0628\u0648\u0627\u0633\u0637\u0629 <b>Psychreg News Team<\/b> \u0645\u0646 <b>www.psychreg.org<\/b><br \/>\n<br \/><a target=\"_blank\" href=\"https:\/\/www.psychreg.org\/exercise-social-connection-boost-mens-mental-health-november\/?rand=15311\">\u0631\u0627\u0628\u0637 \u0627\u0644\u0645\u0635\u062f\u0631 <\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Summarize \u2728 \u062a\u0644\u062e\u064a\u0635 4 \u0648\u0642\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629: 3 \u062f\u0642\u0627\u0626\u0642 \u064a\u0633\u062a\u0645\u0631 \u0634\u0647\u0631 \u0627\u0644\u062a\u0648\u0639\u064a\u0629 \u0628\u0635\u062d\u0629 \u0627\u0644\u0631\u062c\u0627\u0644 \u0637\u0648\u0627\u0644 \u0634\u0647\u0631 \u0646\u0648\u0641\u0645\u0628\u0631\u060c \u0648\u064a\u0633\u0644\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0625\u062f\u0645\u0627\u0646. \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u062f\u0644\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u0638\u0645 \u0648\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u062a\u0633\u0642 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a \u064a\u0645\u0643\u0646&#8230;<\/p>","protected":false},"author":1,"featured_media":21169,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[94],"tags":[1107,1249,996],"class_list":["post-21168","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","tag-1107","tag-1249","tag-996"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a \u064a\u0639\u0632\u0632\u0627\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0644\u0644\u0631\u062c\u0627\u0644 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