hhri - dfgl;s :jf:yo / n}l·s lx+;f...n}l·s lx+;f æågådf x'g] of}g lx+;f pp6f udel/ laifo...

dfgl;s :jf:Yo /n}l·s lx+;fåGbsf] cj:yfdf n}lËs lx+;f cg'ej u/]sfx?sf] nflu ;fxotf – Ps k|lzIf0f k'l:tsf

x]Ny P08 x\o"dg /fO{6;\ OGkmf] (HHRI) Pp6f ;"rgf k|0ffnLsf] dfWod xf] hxfFaf6 k|sf]k / åGbsf] ;dodf x'g;Sg] dfgj clwsf/ pnËgsf] af/]df c+u|]hL / O:kflg; efiffdf lgM z'Ns hfgsf/L k|bfg ub{5 . o;df ljleGg k|sfzgx?sf] ;"rL 5 hxfF JolQmut txdf ;fy} ;fd'bflos txdf ug{ ;lsg] dgf];fdflhs ljlwx?sf] af/]df pNn]v u/LPsf] 5 . o; If]qdf sfd ug]{ ;+3–;+:yf?sf] af/]df hfgsf/L klg o;df pNn]v u/LPsf] 5 .

o; kf7\oqmd lasf; ug{ gj]{lhog dGqfno / dfgl;s :jf:Yo kl/of]hgfn] cfly{s ;xof]u k'¥ofpg'ePsf] 5 . o;df pNn]v u/LPsf wf/0ffx? HHRI sf] xf] / pNn]lvt wf/0ffx? gj]{lhog dGqfno / dfgl;s :jf:Yo

kl/of]hgfsf] xf] egL hgfpb}g .

© @)!$ :jf:Yo / dfgj clwsf/ hfgsf/L, @)!^ df ;+zf]lwt, @)@) df cg'jfb ul/Psf]]

All Rights Reserved

o; kf7\oqmdsf] n]vsx?n] o; kf7\oqmddf pNn]v u/LPsf hfgsf/Lx? 7Ls 5g\ egL k'li7 ug{ w]/} d]x]gt ug{ePsf] 5 . o;df pNn]v u/LPsf] ;'emfjx?n] s'g} Pp6f ljlwdfq 7Ls xf] egL eGb}g cyjf x]/rfxsf] s'g} dfkb08 5 egL 7f]s'jf ub}{g ;fy} s'g} lglZrt kl/0ffdsf] klg 7f]s'jf ub}{g .

o; kfi7\oqmddf pNn]v u/LPsf hfgsf/Lx? cfk'mnfO{ rflxPsf] cg';f/ k|of]u ug{ ;lsG5 t/ o; kf7\oqmdsf] lgb]{zgx? ;fy} dfg / OHhtsf] s'/fx? klg Wofgdf /fVg xfdL cg'/f]w ub{5f}F . æs;}nfO{ klg xfgL gug]{Æ l;åfGtdf cfwfl/t /x]/ sfd ug{'xf];\ .

of] kf7\oqmdsf] glthfn] s'g} klg k|sf/sf] xfgL, Ifltk|lt HHRl lhDd]jf/ x'g]5}g / s'g} klg k|sf/sf] Ifltk"tL{ klg k|bfg u/Lg]5}g .

HHRI sf] cg'dtLlagf o; kf7\oqmdsf] s'g} klg efux? k'gM k|sfzg ug{ jf s'g} klg 9Ëdf kl/dfh{g ug{ kfOg] 5}g .

ISBN 978-82-690735-9-1

Health and Human Rights Info Mariboesgate 13 0183 Oslo Norway

Od]nM [email protected]

j]a;fO8M www.hhri.org

yk hfgsf/Lsf nflu o; kf7\oqmdsf] j]ak]h x]g{'xf];\M http://www.hhri-gbv-manual.org

o; kf7\oqmd tkfO{+x?nfO{ pknAw ug{sf] nflu o;df Od]n ug{'xf];\M [email protected]

mailto:post%40hhri.org?subject=

www.hhri.org

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n}l·s lx+;fæåGådf x'g] of}g lx+;f Pp6f uDeL/ laifo xf] . jt{dfg cj:yfdf o; ;+s6n] ljZjel/sf nfvf}+

dflg;x¿nfO{ c;/ ul//x]sf] 5 . of] /fhgLlts / ;}Go g]tfx¿n] /fhgLlts, ;}Go / cfly{s nIo

xfl;n ug{ k|of]u u/]sf5g\ h;n] ;dfhsf] k|t]s ;+/rgf gi6 ul//x]sf] 5 . Jofjxfl/s ¿kdf k|To]s

lbg, ;+o'Qm /fi6« k|0ffnLn] laleGg If]qaf6 of}g lx+;f Ps o'4sf] cf}hf/ jf /0fgLltsf] ¿kdf k|of]u

ePsf] l/kf]6{x¿ k|fKt ul//x]sf] x'G5 . of] Ps df}g, ;:tf] / k|efjsf/L xltof/ xf] h;n] uDeL/ / lbuf]

k|efjsf] kfb{5, o;n] JolQm / :yfoL zflGt lgdf{0fsf] ;+efjgf b'j}nfO{ c;/ ub{5 . of}g lx+;fsf]

sfo{x¿n] o;af6 lkl8t¿nfO{ dfgl;s / zf/Ll/s ¿kdf dfq k|efa kg]{ geO{ o;n]

pgLx¿sf] ;Dk"0f{ ;d'bfodf ljgfzsf] aLp /f]Kb5 M s'g} cj:yfdf lkl8t dlxnf ue{jtL x'G5Lg\, w]/}

h;f] of}+g ;Dks{af6 x'g] /f]ux? h:t} Pr=cfO{=eL= / P8\; ;+qmldt x'G5g\ / pgLx?nfO{ af/Daf/ cfˆg}

kl/jf/n] c:jLsf/ ub{5g\ . o'4sf] ;dodf anfTsf/sf 36gfnfO{ /f]Sg ;lsGg eGg] e|d /xb} cfPsf

5 . t/ olb of}g lx+;f of]hgfut ul/G5 eg] o:tf] lqmofsnfknfO{ b08 lbg h?/L 5 Ù olb cfb]z

lbg ;lsG5 eg] o;sf] lgGbf ug{ ;lsG5 .Æ

Df/ut jfn:6«d

ljifoj:t'k|:tfjgf s

wGojfb 1fkg v

kl/ro

k[i7e"ld !

la:t[t ?kdf n}lËs lx+;fnfO{ a'‰bf @

of] tflnd s;sf] nflu xf] < #

o; k'l:tsfaf6 tkfO{+n] s] l;Sg'x'G5 < $

of] k'l:tsfsf] k|of]u s;/L ug]{ < %

of] tflnd s;n] ;+rfng ug{;S5 < %

Kff7\oqmdsf] lj:t[t hfgsf/L %

of] k'l:tsfsf] k|of]u s;/L ug]{ ^

efu ! 5'l§g] laGb'x?

!= ;Ff:s[lts kIfx? (

@= dfgj clwsf/sf] ;Ddfg !)

#= dlxnfdfly x'g] lx+;f !!

$= o'å / åGbsf] ;dodf x'g] n}lËs lx+;f !@

%= æcf3ftÆ sf] 5f]6f] kl/ro !#

^= n}lËs lx+;f / of}g lx+;faf6 x'g] cf3ft !$

&= y]/fkL, dgf];fdflhs sfo{ / cfktsfnLg cj:yfdf ;xof]usf dfWodx?larsf] ;DaGw !%

*= lrGx| / ;Gbe{ (Metaphors) sf] k|of]u !^

(= k'tnL dlxnfsf]] syfnfO{ ;Gbe{sf] ?kdf k|of]u ug]{ !&

!)= ;fdfGoLs/0f (Grounding) sf] cEof; !*

!!= o; tflndsf] ;xefuLx? sf] x'g'x'G5 < !(

!@= ;~rf/sf dfWodx? @)

!#= ;xfossf] ?kdf sfd ubf{ :jMx]/rfx @!

!$= d"NofÍg / l;sfO{ @@

!%= cfwf/e't l;åfGt / ljrf/x?sf] ;f/f+z @#

efu @ tflnd

bg !=:jfut, tflnd / o;sf] p2]Zo @*

Dffgj clwsf/sf] ;fGble{stf #)

tflndsf] af/]df #@

Ps c;n ;xfos #$

cf3ft eg]sf] s] xf] < s'g} klg cg'ej s;/L cf3fthGo x'g;S5 < #^

cf3ft k|ltlqmofx? s]s] x'G5g\ < #*

k'tnL dlxnfM p;sf] c;n hLjg $)

bf];|f] lbgM hLjg g} pyn k'yn ePsf] $^

uDeL/ cf3ft %$

syf cg';f/sf] cEof; ug]{ %^

cff3ftk"0f{ 36gfsf] ;Demgf lbg] sf/sx? (Triggers) / Tof] 36gfsf] em–emNsf] (Flashbacks) cfpg' %*

cf3fthGo 36gfsf] ;Demgfx? (Triggered memories) ^$

cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ ;fDo ug]{ ^*

l:y/Ls/0f ug]{ (Stabilising) &)

;lxi0f'tfsf] ‰ofn (The window of tolerance) &@

t];|f] lbgM Ps c;n ;xfosnfO{ lgofNbf &$

k'g{:yfkgfsf] ;Lkx?sf] kl/ro &^

cf3fthGo 36gfsf] ;Demgfx?sf] Joj:yfkg &*

;'/lIft 7fFp :yfkgf *)

;fdfu|L / cEof;x? *@

k'g{:yfkgfsf l;k ! *$

k'g{:yfkgfsf l;k @ *^

;fdfu|L afd; (Toolbox) sf] ;+If]lks/0f (^

ha cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;xfosnfO{ cfˆgf] syf ;'gfpF5g\ (*

cfkm" dfly ePsf] cfwnfO{ ph'/L ug{ rfxg] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ l:y/ ug{ / ;'/lIft /fVg !))

cfkm" dfly ePsf] cfwnfO{ ph'/L ubf{ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ;'/lIft /fVg !)@

vNalnPsf] lgGb|f / b'M:jKgsf] ;fdgf ug{] ;DaGwdf !)*

;d'bfodf kmls{g] tof/L ug{] !!)

cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ cfˆgf] kl/jf/ / ;fdflhs ;~hfn;+u k'g{ldngsf nflu tof/ kfg{] !!@

syfnfO{ cGTo ug{] !!$

syfsf ljleGg cGTox?sf] cGj]z0f ug{] !!^

;xefuLx?n] oxf l;s]sf 1fgx? eljiodf cfˆgf] sfddf k|of]u ug{] !!*

efu # l;4fGt

!= cf3ft !@#

@= anfTsf/sf] lj/f;tM anftsf/af6 hlGdPsf aRrfx? !#!

#= ;+:s[lt / cf3ft ;DalGw a'emfO{ !#$

$= ;~rf/sf ;Lk !#&

%= ;xfossf nflu ;xof]u !#(

^= ;d'bfo tkm{ hfg] (Approaching the community) !$!

&= ;d'bfodf kmls{g] (Returning to the community) !$$

*= l/kf]l6{Ë (Reporting) -36gfaf/] hfgsf/L lbg]_ !$%

(= e"ldsf clegosf pbfx/0fx? !$(

!)= kmnf] ck !%# kl/lzi6

kl/lzi6 ! of]ubfgstf{x?sf] kl/ro !%%

kl/lzi6 @ ;fdfGos/0f cEof; !%^

kl/lzi6 # yk cWoogsf nflu ;Gbe{ ;fdfu|L !^!

kl/lzi6 $ b[i6fGtx? !^*

kl/lzi6 % tflnd kZrft ;xefuLx?sf] nflu k|ZgfjnL !&$

k|:tfjgf o'¢, ¢Gå / k|sf]ksf] ;dodf n}lËs lx+;f ;fy} of}g lxF;faf6 kLl8t dlxnfx?sf] nflu sfd ug{'x'g], ;xfotf k'¥ofpg'x'g] JolQmx?sf] nflu of] tflnd kf7\oqmdsf] lasf; u/LPsf] xf] . c? kl/l:yltdf x'g] n}lËs lx+;fsf] 36gfx?;Fu sfd ug{'x'g] JolQmx?sf] nflu klg of] ;xof]uL x'G5 egL xfdL ljZjf; ub{5f}F .

w]/} kf7\oqmd / lgb]{zgx?n] n}lËs lx+;fsf] ljleGg kIfx?df h:t}Ù o;sf] /f]syfd, ev{/}sf] s]6fx? / k'?ifx?df o;af/] lzIff k'¥ofpg, cfktsfnLg cj:yfdf x'g ;Sg] n}lËs lx+;fsf] s'/fx? a'‰g ;xof]u ub{5 . o; If]qdf k'¥ofPsf] dxTjk"0f{ of]Ubfgx?sf] af/]df k]h g+= @ æla:t[t ?kdf n}lËs lx+;fnfO{ a'‰bfÆ eGg] efudf pNn]v u/LPsf]5 . o; kf7\oqmdsf] d'Vo p2]Zo eg]sf] n}lËs lx+;fsf] sf/0f s'g} klg JolQmsf] dfgl;s :jf:Yodf kg]{ k|efjsf] ;fy} o:tf] cj:yfdf sfd ug]{ ;xfosx?sf] nflu rflxg] hfgsf/Lx? pknAw u/fpg] xf] . o:tf] kl/l:yltdf sfd ul//xg'ePsf] JolQmx?nfO{ o; kf7\oqmddf ePsf] hfgsf/Lx?n] lgb]{zg lb+G5 / pgLx?n] u/L/x]sf] sfddf d4t k'¥ofpF5 egL xfdL ljZjf; ub{5f}F . ljz]if u/L, of] kf7\oqmd dfk{mt tflnd k|bfosx?n] cf3ftsf] af/]df / cf3fthGo 36gfsf] k|ltlqmofx?sf] af/]df a'‰g ;fy} sf]xL klg dlxnfn] cf3fthGo 36gf cg'ej u/] kZrft nfdf] ;do;Dd b]vfpg] k|ltlqmofsf] af/]df a'‰g d4t ub{5 egL xfdL cfzf ub{5f}F .

;xfosx?;Fu sd >f]tx? jf ;xfotfdfq pknAw ePsf] kl/l:ylt / s'g} klg ljz]ifl1o :jf:Yo ;]jf pknAw gePsf] kl/l:ylt ;fy} s;}sf] d[To', b'MvbfoL 36gf, tgfasf]] cj:yf, o'¢, / ¢Gå sf] cj:yfsf] nflu of] tflnd kf7\oqmdsf] lasf; u/LPsf] xf] .

o; tflnd kf7\oqmd ljleGg k|sf/n] k|of]u ug{ ;lsG5 . o:tf] kl/l:yltdf sfd ug{'eO;s]sf] JolQmx?sf] nflu ;Gbe{sf] ?kdf o; tflnd kf7\oqmdsf] k|of]u ug{;lsG5 . o;sf] d'Vo p2]Zo eg]sf] ;xfosx?nfO{ cf3ftsf] af/]df a'‰g dBt ug]{ xf] . o:tf] ;d"x;Fu sfd ug]{ JolQmx? h;nfO{ cfˆgf] a'emfO{ / ;Lkx? a9fpg k9\g] ;fdfu|Lx?sf] cfjZos 5, pxfFx?sf] nflu of] kf7\oqmdn] ;xfotf ug]{5 egL xfdL cfzf u5f}F . of] kf7\oqmdnfO{ k9\g / 5nkmn ug{;lsG5 / o;df pNn]v u/LPsf cEof;x? ;fd"lxs sfo{sf] nflu ckgfpg ;lsG5 .

o; kf7\oqmdn] cf3ftsf] dgf]j}1flgs cy{nfO{ ;fef/ ub{5 / s'g} klg cf3fthGo 36gfn] s;/L dfgl;s :jf:Yodf k|efj kfb{5 egL a'‰g d4t ub{5 . tgfasf]] nIf0fx? s] s] x'g\ < o:tf] cj:yfsf] n]vfhf]vf s;/L ug{;lsG5 / xfdLn] o:tf] cj:yf s;/L a'‰g;S5f}F < sf]xL dlxnfn] cf3fthGo 36gf cg'ej ug{'eP kZrft ;xfosn] pxfF;Fu klxnf] k6s s;/L af]Ng'x'G5 < o:tf] 36gfaf6 kLl8t JolQmnfO{ ;'/lIft dx;'; x'g] 7fpF xfdL s;/L agfpg ;S5f}F / pgLx?sf] k"g{:yfkgfsf] nflu s] ug{;S5f}F <

;a} eGbf 7"nf] dfGotf eg]sf] cfb/ ug]{ xf] . tkfO{+ o:tf] 36gfaf6 kLl8tnfO{ dBt ug{ OR5's x'Fbf / pxfFsf] s'/fx? ;'lgFlbFbf tkfO{+n] pxfFx?sf] syf, cfTdljZjf; / pxfFx?sf] dfGotfnfO{ cfb/ u/L pxfFx?nfO{ ;xof]u k|bfg ub}{ x'g'x'G5 . ;xfosn] slt 36gfaf6 kLl8t JolQmx?;Fu sltsf] txdf glhs x'g] / cfˆgf] ;DaGwdf slQsf] b'/L sfod ug]{, s;/L ;sf/fTds ;xof]u k|bfg ug]{ / pxfFx?sf] df}gtfsf] ;fdgf s;/L a'‰g] eGg] s'/fx? ofb ug{ cfjZos 5 . o; kf7\oqmdsf] efu # df w]/} hfgsf/Lx? pNn]v u/LPsf 5g\ t/ w]/} h;f] cEof;x? d} s]lGb|t 5 h;n] ;xefuLx?nfO{ dBt k'¥ofpFb5 . n}lËs lx+;f cg'ej ug{'ePsf] dlxnfx?sf] k"g{:yfkgfsf] qmddf ;xfotf k'¥ofpgsf] nflu o; kf7\oqmdn] dBt k'¥ofpF5 egL xfdL cfzf ub{5f}F .

s

wGojfb 1fkg o; kf7\oqmdsf] lasf;df w]/} hgf JolQmx?n] of]ubfg k'¥ofpg'ePsf] 5 . /]8qm; / /]8q]m;]G6sf] cGt{/fli6«o ;+u7g (IFRC) sf] dgf]j}1flgs k|]if0f s]Gb|sf xfd|f] ;xof]uLx?k|lt xfdL w]/} wGojfb lbG5f}F h;n] of] sfo{qmddf ;xof]u ug{sf ;fy} o; kf7\oqmd ;+zf]lwt ug{ ;xof]u k'¥ofpg'ePsf] 5 . o;}u/L xfdL LIMPAL-Liga Internacional de Mujeres por la Paz y la Libertad-Colombia nfO{ wGojfb lb+G5f}F h;n] o; kf7\oqmd ;+zf]wgt ug{ dBt ug{'eof] / sf]nlDaofdf klxnf] tflnd ;~rfng ug{ dBt ug{'eof] . 6ls{df bf];|f] tflnd ;~rfng ug{ d4t ug{x'g] dfgj clwsf/ ;+u7g 6ls{, sDaf]l8ofdf of] tflnd ;~rfng ug{ AFESIP-Cambodia n] ug'{ePsf] d4t, cf]:nf]df o; tflnd ;~rfng ug{ d4t ug{'x'g] ls|li6g cflGb|of, gj]{, hf]/8fgdf tflnd ;~rfng ug{ dBt ug{'x'g] n]afgg, a]?tsf] Arab Resource Collective, nfO{ xfdL wGojfb 1fkg ug{ rfxG5f}F . z'?sf] tflnd ;~rfng ug{ dBt ug{'x'g] ;a} JolQmx? / pxfFx?sf] ;Nnfx ;'emfjsf] nflu xfdL wGojfb lbG5f}F . xfdL ljz]if u/L /f]a{6 cfr{/ / k}m/f]h cfO{ tdnfO{ pxfFx?sf] lgb]{zgsf] nflu / o; kf7\oqmdsf] clGtd ;+:s/0f lgsfNgdf dBt ug{'ePsf]df wGojfb lbG5f}F .

o; kf7\oqmd lasf; ug{ gj]{lhog dGqfnosf] k//fi6« dfldnf, / dfgl;s :jf:Yo k|of]hgfn] cfly{s ;xof]u k'¥ofpg'ePsf] 5 / pxfFx?sf] ;xof]u, pT;'stf / xfdL dfly ug{'ePsf] ljZjf;sf] nflu xfdL w]/}wGojfb lbg rfxG5f}F . gj]{lhog dfgl;s :jf:Yo kl/of]hgfsf] yk cfly{s ;xof]u lagf of] kf7\oqmdsf] lasf; ;Dej lyPg .

o; kf7\oqmddf pNn]v u/LPsf] k'tnL dlxnfsf] ;Gbe{ (metaphor) h'lby efg b/ ljnL / clGgsf ljyn] ljsf; ug{'ePsf] xf] . of] k'tnL dlxnf ufx|f] cj:yfdf x'g'ePsf] dlxnfx? (Butterfly Woman: Handbook for women who live difficult lives) eGg] lstfadf pNn]v u/LPsf] 5 . o; kf7\oqmddf pNn]v u/LPsf] k'tnL dlxnfsf ;Gbe{ pxfFx?sf] cg'dltdf g} /flvPsf] xf] .

o; kf7\oqmdsf] n]vsx?sf] af/]df kl/lzi6 ! df yk hfgsf/Lx? pNn]v u/LPsf] 5 .

v

!

kl/ro k[i7e"ld xfnsf s]lx jif{x?df æcf3ftÆ sf] ljifodf ljleGg kf7\oqmd tyf dfu{lgb]{zgx?sf] lasf; ePsf] 5 . o:tf s]xL kf7\oqmdx?n] n}lËs lx+;f tyf o;n] lgDTofpg ;Sg] ;d:ofx? ;fy} n}lËs lx+;f cg'ej ug{af6 aRg s] ug{'k5{ eGg] s'/f pNn]v u/]sf] 5 . o; kf7\oqmd cf3fthGo cj:yf cg'ej ug'{ePsf] JolQmx?, ljz]if u/L n}lËs lx+;f cg'ej ug{'ePsf] JolQmx?sf] dfgl;s :jf:Yodf s]lGb|t 5 . o; kf7\oqmdsf] d'Vo p2]Zo eg]sf] o;df pNn]lvt s'/fx?af6 ljutdf o; ljifodf k|sflzt eO;sf]sf] n]v, kf7\oqmdx?Dff hfgsf/Lx? yKg' xf] . o; kf7\oqmdsf] p2]Zo n}lËs lx+;f cg'ej ug{'ePsf] JolQmx?sf] dgf]j}1flgs ;':jf:ysf] lglDt cfjZos ;Lkx? l;sfpg' xf] h'g ;xfosx?n] o:tf] n}lËs lx+;f cg'ej ug{'ePsf] JolQmx?sf] klxrfg ug{'x'Fbf pxfFx?nfO{ ;xfotf ug{sf] nflu k|of]u ug{ ;Sg'x'G5 . o:tf] 36gfn] kLl8tx?nfO{ o:tf] cg'ejn] s;/L k|efj kf5{ eGg] s'/f o; kf7\oqmn] a'emfpg vf]h]sf] 5 . o; kf7\oqmddf pNn]v u/LPsf] hfgsf/Lx?n] c? cf3fthGo 36gf cg'ej ug{'ePsf JolQmx?nfO{ klg dBt k'Ug ;S5 .

o; kf7\oqmddf lgDg s'/fx? pNn]v u/LPsf 5g\M

y cf3ftsf] dgf]j}1flgs cy{ s] xf] <

y s'g} JolQmsf] dfgl;s:jf:Yodf s;/L o:tf] cf3fthGo 36gfn] k|efj kfb{5 <

y tgfj jf laRrlnsf ;Í]tx? s] x'g\ / o:sf] d"NofÍg s;/L ug{ ;lsG5 <

y xfdLn] o:tf] ljifodf s'/fsfgL ug{ s;/L Pp6f ;'/lIft jftfj/0f agfpg ;S5f}F <

y s] s:tf ljlwx?n] n}lËs lx+;f cg'ej ug{'ePsf] JolQmx?nfO{ cfk'mn] cg'ej u/]sf] cf3fthGo cg'ejsf] ;fdgf ug{ ;xfotf k'U5 <

o; kf7\oqmd cfktsfnLg cj:yfdf sfd ug{'x'g] ;xfosx?sf] nflu ljsf; u/LPsf] xf] h;sf] kx'Frdf s'g} :jf:Yo ;]jf,:jf:YosdL{, dgf]ljz]if1 5}g jf Psbd sd >f]tx? dfq 5g\ . o:tf] cj:yfdf sfd ug{'x'g] ;xfosx?sf] nflu of] kf7\oqmdn] w]/} dBt ug{;S5 . o; kf7\oqmddf pNn]lvt hfgsf/Ln] pxfFx?nfO{ tgfj jf larNnLsf ljleGg ;Í]tx? s] x'g\ egL a'‰g / o:tf] cf3fthGo 36gfx?;Fu s;/L ;fdgf ug]{ eGg] s'/f a'‰g dBt k'¥ofpFb5 . s'g} klg cf3fthGo 36gf dx;'; ug'{eP kZrft pxfFx?nfO{ ;fdfGoLs/0f (grounding) u/fpgsf nflu cfjZos ljlwx?sf] af/]df hfgsf/L lbg], To:tf cf3fthGo 36gfx?sf] ;Demgf lbg] sf/sx?sf] ;fdgf ug]{, / cfˆgf] hLjgnfO{ k'gM 7Ls dfu{df s;/L nfg] eGg] s'/f l;sfpg] o; kf7\oqmdsf] p2]Zo xf] .

o; kf7\oqmddf ;xfosx?n] cg'ej ug]{ tgfjsf] af/]df klg pNn]v u/]sf] 5 . cf3fthGo 36\gfx? cg'ej u/]sf] JolQmx?;Fu sfd ubf{ ;xfosx?n] klg tgfj dx;'; ug{ ;S5g\ . o;sf/0f pgLx?nfO{ rflxg] ;xfotfsf] af/]df klg o; kf7\oqmddf pNn]v u/LPsf] 5 .

yk tflnd jf hfgsf/Lsf] cfjZos ePdf c? dfWodaf6 klg lng ;lsG5 . n}lËs lx+;fsf] af/]df HHRI n] yk hfgsf/Lx? lgDg lnÍdf pNn]v u/fPsf] 5 www.hhri.org h;df o; ljifo;Fu ;fGble{s k|sfzg / lgb]{zgx?sf] af/]df hfgsf/L lbOPsf] 5 .

o; kf7\oqmd ljif]z u/L of}g lx+;faf6 kLl8t dlxnf / s]6Lx?sf] nflu s]lGb|t ul/Psf]5 . k'?if ÷s]6fx? klg anfTsf/ / of}g lx+;faf6 kLl8t x'g;S5g\ / o;af/]df s'/f ug{ pgLx?nfO{ sltko ;dodf ufx|f] x'g;S5 . o; k'l:tsf ljleGg ;d'bfo / ;+:s[ltdf of}g lx+;faf6 kLl8t k'?if ÷s]6fx?sf] nflu klg pko'Qm x'G5 egL xfdL ljZjf; ub{5f}F . t/ afnaflnsfx? -s]6f / s]6L_ h;n] n}lËs lx+;f cg'ej ug{'ePsf] 5, pxfFx?sf] nflu eg] km/s tflndsf] kf7\oqmd cfjZos x'Gb5 . o; kf7\oqmddf s]xL xb;Dd n}lËs lx+;f cg'ej ug{'ePsf afnaflnsf / k'?ifx?sf] af/]df pNn]v u/LPsf] 5 t/ pgLx?sf] cfjZostf tyf cj:yfsf] af/]df s]xL JofVof u/LPsf] 5}g .

http://www.hhri.org

@

la:t[t ?kdf n}lËs lx+;fnfO{ a'‰bf n}lËs lx+;f s'g} klg cnu ?kdf x'Fb}g . o:tf] cj:yf cg'ej ug{'ePsf] JolQmx?sf] dfgl;s ;':jf:ysf] nflu dfgj clwsf/ k¢lt nfu' ug{'k5{ .

OG6/ Ph]G;L:6flG8Ë sldl6 -IASC 2015_ af6 k|sflzt ædfgljo kl/j]z (humanitarian settings) df x'g] n}lËs lx+;fsf] cj:yfdf ;xof]u k'¥ofpgsf] nflu lgb]{zgx?Æ df n}lËs lx+;fsf] /f]syfd ;fy} o:tf] cj:yfdf ;xof]u k'¥ofpgsf] nflu x'g'kg]{ ;xof]usf] af/]df pNn]v u/LPsf] 5 . n}lËs lx+;f cg'ej u/]sf] JolQmx??nfO{ pgLx?sf] zf/Ll/s 3fpx?sf] pkrf/ ;fy} dfgl;s / ;fdflhs ;xof]u, ;'/Iff / sfg'gL k|fjwfgsf] nflu d4t rflxG5 . n}lËs lx+;fsf] /f]syfdsf] sfo{qmdx?n] n}lËs lx+;fsf sf/0fx?df klg sfd ug{ cfjZos x'G5 . o; ljifodf sfd ug{] AolQmx?nfO{ n}lËs lx+;fsf] af/]df kof{Kt 1fg x'g cfjZos 5 / of] If]qdf sfd ug{ pko'Qm ;Lk / 1fgsf] k|of]u ug{ cfjZos 5 . o; If]qdf dfgl;s / dgf];fdflhs ;]jf k|bfg ug]{ JolQmx?n] Joj;flos ?kdf of] 36\gfn] lgDTofpg] ljleGg sf/0fx? / kl/0ffdx?df sfd ug{ g;Sbf emg\ ;d:ofx? lgDTofpg ;S5 . IASC sf] æcfktsfnLg cj:yfdf dfgl;s / dgf];fdflhs ;]jf k|bfg ug{sf] nflu tof/ ul/Psf] lgb]{lzsfÆ df o; If]qdf sfd ubf{ s] ug{x'G5 / s] ug{ x'Fb}g eGg] af/]df w]/} hfgsf/Lx? pNn]v u/LPsf] 5 .

n}lËs lx+;faf6 kLl8t JolQmx?nfO{ ljleGg txdf ljleGg k|sf/sf] ;xof]usf] cfjZos x'G5 . lx+;fsf] ;dodf, s'g} klg ;d'bfodf o'¢sf] ;dodf jf cfktsfnLg cj:yfdf, h'g cj:yfdf ;xof]usf dfWodx?n] sfd u/L/x]sf] 5}g, To:tf] cj:yfdf ;xof]u k'¥ofpg'x'g] JolQmx?nfO{ tflnd k|bfg ug{ jf n}lËs lx+;fsf] ljifox?df ;xof]u k|bfg ug{ / pgLx?sf] k'g{:yfkgfdf ;xof]u k|bfg ug{ ufx|f] x'g;S5 . tflnd k|bfg ug{sf] nflu efu # df pNn]v u/LPsf] IASCsf] lgb]{zgx? x]g{'xf];\ . cfktsfnLg cj:yfdf x'g;Sg] of}g lx+;fsf] /f]syfdsf] ljifodf oxfF pNn]v u/LPsf] 5 .

IASC sf] lgb]{zgx? ;Fu} ;xfosx?n] /f]syfdsf rf/ l;¢fGtx? klg Wofgdf /fVg h?/L 5 . b :k]o/ Xof08a's -@)!!_sf cg';f/M /f]syfdsf] s'g} klg s'/fn] xfgL k'¥ofpg' x'Fb}g, ;xof]u k'¥ofpg'k5{, s'g} klg lxF;faf6 ;'/Iff lbg'k5{, o:tf] 36gfaf6 kLl8tx?nfO{ pgLx?sf] clwsf/;Dd hf]8\g d2t ug{'k5{ .

GBV coordination handbook n] 5f]6s/Ldf o:tf] cj:yfdf sfd ug{sf] nflu lgb]{zg lbG5 . o;df cfktsfnLg cj:yfdf x'g] n}lËs lx+;fsf] ljifodf ;xof]u k'¥ofpgsf] nflu Wofg lbg'kg]{ s'/fx? / d'Vo lhDd]jf/Lx?sf]] af/]df pNn]v u/LPsf] 5 . ¢Gå / k|sf]kn] k|efljt ;d'bfox?n] cfkftsfnLt cj:yfsf] nflu of]hgfx? agfpF5g\ . of] of]hgf agfpg] qmddf pknAw >f]t / 1fgsf] k|of]u ug{'xf];\ .

¢Gåsf] ;dodf x'g] of}g lx+;fsf] ljifodf dfgl;s / dgf];fdflhs ;xof]uM l;¢fGtx? / ;xof]usf dfWodx?

;+o'Qm /fHo :jf:Yo k|lti7fg, @)!@ n] n}lËs lx+;f / dfgl;s :jf:Yosf] af/]df pNn]v u/]sf] 5. yk hfgsf/Lsf] nflu Clinical Management of Rape Survivors -;+o'Qm /fHo :jf:Yo k|lti7fg, @))$_ klg k9\g'xf];\ . o;df ;xof]usf] /fd|f] ljlwx? / Wofg lbg'kg]{ ljifox?sf] af/]df pNn]v u/LPsf] 5 .

#

of] tflnd s;sf] nflu xf] < of] s'g} lrlsT;fsf] ljlwx? l;sfpg] kf7\oqmd xf]Og, of] tflndsf] nflu lasf; ul/Psf] kf7\oqm xf] . dfgj clwsf/ pNn‹g / lx+;f cg'ej ug{'ePsf] JolQmx?, ljz]if u/L n}lËs lx+;f / of}g lx+;f cg'ej ug{'ePsf] JolQmx?nfO{ ;xfotf / x]/rfx k'¥ofpg'x'g] JolQmx?sf] nflu of] tflnd k'l:tsf lasf; u/LPsf] xf] .

y k|fylds :jf:Yo ;]jfdf sfd u/L/xg'ePsf] JolQmx?

y cfktsfnLg cj:yfdf dfgljo lxtsf] nflu sfd ug{'x'g] JolQmx?

y z0fgfyL{ lzlj/;Fu ldn]/ sfd ug{'ePsf AolQmx?

y z0fgfyL{ lzlj/;Fu cfa4 sd{rf/Lx?

y ljleGg ;+:yfsf ;]jf k|bfosx?

y u}/ ;/sf/L ;+:yfdf :jod ;]jssf] ?kdf ;]jf k|bfg ug]{ JolQmx?

k|fylds ;]jf k|bfosx? h;n] of] tflnd lng'x'G5, pxfFx?n] s'g }:jf:YosdL{ -g;{, dgf]j}1flgs, 8fS6/_ sf] tflnd lnPsf] x'g'k5{ eGg] s]xL h?/L 5}g . t/ pxfFx?n] ;xfossf] ?kdf, dfgljo lxtsf] nflu sfd ug{'x'g] JolQmx? (humanitarian workers) sf] ?kdf sfd ug]{ qmddf n}lËs lx+;f tyf of}g lx+;f cg'ej ug{'ePsf] JolQmx?;+u sfd u/]sf] x'g'k5{ .

o:tf] lx+;f cg'ej ug{'ePsf] ;d"x eGgfn] dfgj clwsf/ pNn‹g, h:t} lx+;f jf cdfgLo sfd cg'ej ug{'ePsf] jf o:tf] 36gf b]Vg'ePsf] ;d"x xf] . h:t}M

y oftgf, of}g lx+;f, n}lËs lx+;f

y cdfgjLo, s|'/ ?kdf s;}nfO{ Jojxf/ ug]{

y o'4 ;DalGwt lx+;f

o; k'l:tsf cfktsfnLg cj:yf h:t} k|sf]k / o'4, lx+;f cg'ej ug'{ePsf] JolQmx?df s]lGb|t 5 . o; k'l:tsfn] d'Vo ?kdf n}lËs lx+;f cg'ej ug{'ePsf] dlxnfx?nfO{ k|fyldstf lbPsf] 5 . o; k'l:tsfdf æn}lËs lx+;f tyf of}g lx+;f cg'ej ug{'ePsf] JolQmx?Æ egL pNn]v u/LPsf] v08df o;n] dlxnfx? h;sf] ;'/Iffdf k|Zg p7]sf] 5, dfjg clwsf/ pNnÎg ePsf] 5, h;sf] dfgjtf hf]lvddf 5, pgLx?nfO{ hgfpFb5 .

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o; k'l:tsfaf6 tkfO{+n] s] l;Sg'x'G5 <tflndsf ;xefuLx?n] o; k'l:tsf x]g'{x'Fbf pxfFx?n] s'g} klg cf3fthGo 36gfsf] af/]df yfxf kfpg'sf ;fy} o:tf 36gfn] pxfFx?df s:tf] k|efj kfg{;S5 / s'g} klg JolQmsf] o:tf] cj:yfdf s:tf] k|ltlqmof x'g;S5, o:tf] k|ltlqmof lsg x'guof] eGg] s'/fsf] af/]df a'‰g'x'G5 . o; k'l:tsfdf pNn]lvt syfx?, cEof;x? / ;fd"lxs sfo{x?af6 ;xefuLx?n] cf3ft eg]sf] s] xf] / o:tf] cj:yfdf s'g} klg JolQmn] b]vfpg] k|ltlqmofsf] ;fdgf s;/L ug{ ;lsG5 eGg] s'/f a'‰g'x'G5 . o; k'l:tsfdf ePsf] cEof;x?n] tflndsf ;xefuLx?nfO{ cf3fthGo 36gf cg'ej ug'{ePsf] JolQmx?;Fu sfd ug{sf] nflu gofF ;Lkx? l;Sg d4t ub{5 / o:tf] ;d'x;Fu sfd ug{sf nflu 7Ls tl/sf / Jojxf/ klg k|f]T;fxg ub{5 . o; tflndsf] cGt/fndf ;xfosx?nfO{ 7Ls ;Lk, Jojxf/sf] k|of]u ug{ l;sfpg] xf] h'g pxfFx?n] o:tf] cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx? ;Fu nfdf] ;do jf 5f]6f] cGt/fndf sfd ug{ ;Sg'x'G5 .

;xefuLx?sf] nflu ;fdfGoLs/0f -grounding_ ug]{ cEof; / e"ldsf clego -role play_ z'?df ug{ cK7\of/f] x'g;S5 . t/ oL cEof;x? o; tflndsf] nflu w]/} dxTjk"0f{ 5g\ lsgeg] oL cEof;x? ubf{ ;xefuLx?n] ;fdfGos/0f sf] cEof;n] s'g} klg JolQmsf] dfgl;s tyf zf/Ll/s ;':jf:ydf kfg{ ;Sg] k|efjnfO{ hgfpFb5 .

o; k'l:tsfdf w]/} 7fpFdf k'tnLsf] syf pNn]v u/LPsf] 5 . o; syfsf] w]/} dxTjx? 5g\M

y s'g} klg sfNklgs syfx?nfO{ pbf/0fsf] ?kdf k|:t't ug{;lsG5 .

y l;sfpg vf]lhPsf] ;Lkx?nfO{ syfsf] dfWodaf6 eGbf l56f] l;SGg ;lsG5 / ;Demg klg ;lsG5 .\

y o:tf] cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx?;Fu syfsf] dfWoaf6 s'g} s'/f k|:t't ubf{ cem k|efjsf/L x'g;S5 lsgsL syfsf] dfWodaf6 s'g} s'/f k|:t't ubf{ o;n] s'g} JolQmnfO{ s]lGb|t u/]/ eg]sf] h:tf] x'Fb}g ;fy} o;sf] dfWodaf6 cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx?n] n}lËs lx+;fk|lt ;a} JolQmx?sf] k|ltlqmof p:t} g} x'Fbf] /x]5 eGg] s'/f pxfFx?n] a'‰g ;SG'x'G5 .

y cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx?nfO{ cfk'mdf dx;'; x'g]÷ kl/jt{gx?nfO{ syfsf] dfWodaf6 ;/n efiffdf a'emfpg k|efjsf/L x'G5 . oL kl/jt{gx? h:t}Ù cfˆgf] Jojxf/df kl/jt{gx? cfpg], cf3fthGo 36\gf kl5sf] k|ltlqmof / efjgfx?, o:tf] 36\gfx?n] x'g] zf/Ll/s k|ltlqmofx?, c?;Fusf] ;DaGwdf cfpg] kl/jt{g . lrlsT;lso ?kdf x]g]{ xf] eg] o:tf] k|ltlqmofx? x/]s JolQmx?df leGg leGg x'g;S5 t/ ;fdfGo ?kdf x'g] k|ltlqmofx?nfO{ syfsf] ?kdf ;/n tl/sfdf eGg ;lsG5 . o; k'l:tsfdf pNn]v u/LPsf] ;Lk / cEof;x?n] cf3fthGo 36\gf cg'ej ug{'ePsf] JolQmx?nfO{ s:tf] ?kdf ;xfotf k'¥ofpg ;S5 . cf3ft / cf3f6 k|ltlqmofsf] lj:s[t hfgsf/L efu # df lbOPsf] 5 .

%

of] k'l:tsfsf] k|of]u s;/L ug]{ < tflnd k|bfosn] tLg lbg] tflndsf] nflu of] kf7\qmdsf] k|of]u ug{ ;Sg'x'G5 . ;]jf k|bfosx?sf] ;d"xnfO{ tflnd lbgsf] nflu of] kf7\oqmdsf] k|of]u ug{ ;lsG5 . o;sf ;fy} of] kf7\oqmd tflnd k|bfosx?sf] tflndsf] (Training of Trainers, ToT). sf nflu klg k|of]u ug{ ;lsG5 .

o; kf7\oqmddf tflnd k|bfos eGgfn] o; tflnd k|bfg ug{'x'g] JolQmx?nfO{ elgPsf] xf] . o; k'l:tsfsf] jfFof kl§ tflnd k|bfossf] nflu rflxg] hfgsf/L k|bfg ul/Psf] 5 eg] ;d"xdf k|bfg ul/g'kg]{ hfgsf/Lx? rflxF k'l:tsfsf] bfFof kl§ kfpg'x'g]5 . cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx?;Fu sfd ug]{ JolQmx?n] o; k'l:tsfnfO{ ;xfotfsf] nflu k|of]u ug{;S5g\ . o;df k|To]s r/0fx? JofVof ul/Psf] 5 / o;df lgb]{zgx? klg k|bfg ul/Psf] 5 . ;xefuLx?n] cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx?;Fu sfd ug]{ ;xof]uLx? / o; tflndsf ;xefuLx? ;fy} cf3fthGo 36gf cg'ej ug{'ePsf JolQmx?;Fu sfd ug]{ ;xof]uLx? cfˆgf] sfddf 9'Ss eP/ / ;xh tl/sfn] ug{ ;xfotf ug]{5 . oxfF pNn]lvt cEof;x? u/]/, syfx? ;'g]/, s'g} klg cf3fthGo 36gf cg'ej ug{'ePsf] JolQmn] cg'ej u/]sf]÷b]vfPsf] k|ltlqmof;Fu s;/L ;fdgf ug]{ eGg] s'/fdf hfgsf/L kfpg ;]jf k|bfosx?nfO{ dxTjk"0f{ x'G5 .

of] tflnd s;n] ;+rfng ug{;S5 <tflnd k|bfosx?n] of] k'l:tsfdf pNn]lvt s'/fx? /fd|/L hfGg'k5{ . efu ! / efu @ df pNn]lvt hfgsf/Lx? /fd|/L yfxf x'g h?/L 5 . efu # df yk hfgsf/Lx? /flvPsf]5 h'g tflnd ;+rfng ug{sf] nflu lj:t[t hfgsf/L kfpg ;xof]uL x'G5 .

tflnd k|bfosnfO{ tflndsf] kl/j]if cyjf cfˆgf] ;d"x s:Tff] 5 eGg] hfgsf/L x'g cfjZos 5 . ;fy} To; ;d'bfosf] efiff / ;+:s[ltsf] klg 1fg x'g cfjZos x'G5 .

tflndsf] ;dodf ;fy} tflnd kZrft klg :jf:YosdL{x? hf] x'g'x'G5, pxfFx?n] ;xefuLx?sf s]xL k|Zgx? 5g\ jf s'g} cj:yfdf ;xof]u k'¥ofpg'kg]{ b]lvG5 eg] tof/L x'g'k5{ .

tflndsf] ;dodf k'l:tsfdf ePsf] s'/fx?sf] 5nkmn ug]{ qmddf ToxfF pNn]lvt s'/fx? cg'ej ug'{ePsf] ;xefuLx?df tgfj a9\g] ;fy} ;xefuLx? cflQg] x'g;S5 . s'g} ;xefuLx?n] o:tf] cfqf]lzt sfdsf] cg'ej ug{'ePsf] x'g;S5 / tflndsf] ;dodf oL s'/fx?n] pxfFx?nfO{ k|efj kfg{ ;S5 . o:tf] cj:yfdf tflnd k|bfosn] cfjZos ;xfotf k'¥ofpg' kg]{ h?/L x'G5 .

kf7\oqmdsf] lj:t[t hfgsf/Lo; k'l:tsfnfO{ tLg efudf afFl8Psf] 5M

y efu ! sf] zLif{s æ5'l§g] laGb'x?Æ (points of departure) xf] / o; k'l:tsfdf ePsf] d'Vo ljifox? tyf kf7\oqmdx?sf] ljifoj:t'sf] af/]df pNn]v ul/Psf] 5 . tflnd k|bfosx?n] ;fy} ;xof]uLx?n] tflnd ;+rfng ug{ rflxg] s'/fx? o;df pNn]v ul/Psf] 5 . of] efu !% j6f kf7x?df afFl8Psf] 5 .

y efu @ sf] zLif{s tflnd xf] / o;df tLg lbgsf] tflnd tflnsf pNn]v ul/Psf] 5 . o; efudf tflnd k|bfos tyf ;xefuLx?sf] nflu lgb]{zgsf ;fy} cEof;x? pNn]v ul/Psf] 5 . o; efudf ljz]if u/L cf3fthGo 36gfsf] ljifodf / o:tf] cj:yfdf s;/L ;fdfGoLs/0f ug]{ eGg] ljifodf hfgsf/L pNn]v ul/Psf] 5 .

y efu # df ljleGg l;4fGtx?sf] af/]df pNn]v ul/Psf] 5 / kl/lzi6 # df ePsf] hfgsf/Ln] o;df yk hfgsf/L k|bfg ub{5 .

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k'tnL dlxnfsf] syf

of] k'l:tsfsf] k|of]u s;/L ug]{ y efu ! / # sf ;a} k[i7x? qmda4 ?kdf k9\bf x'G5 .

y efu @ dfrflxF k[i7sf] bfFof / jfFof kl§ ePsf] b'j} hfgsf/Lx? k9\g'kg]{ x'G5 . k[i7sf] jfFof kl§ ;'emfj / pNn]lvt cEof;sf] k[i7e"ld JofVof ul/Psf] x'G5 h'g tflnd k|bfossf] nflu xf] . k[i7sf] bfFof kl§ tflnd k|bfosn] ;xefuLx?nfO{ JofVof ug{'kg]{ s'/fx? ;fy} ;xefuLx?n] ug{'kg]{ s'/fx? pNn]v ul/Psf] 5 .

y tflndsf] cjlwdf ;xefuLx?n] k[i7sf] jfFof kl§ ePsf] hfgsf/Lx? x]g{ / k9\g ;Sg'x'G5 h;df bfFof kl§ pNn]lvt s'/fx?sf] nflu yk hfgsf/L k|bfg ul/Psf] x'G5 . ha o; tflndsf] ;xefuLx?n] tflnd lbg'x'G5, Tof] ;dodf pxfFx?n] k[i7sf] bfFof / jfFof kl§ ePsf] b'j} hfgsf/Lx? k|of]u ug{ ;Sg'x'G5 .

d'Vo ;Í]tx? efu @

tflnd k|bfossf] nflu 7"nf] :jf/df eGg]

k[i7sf] jfFof kl§ tflnd k|bfossf] nflu lgb]{zgM

k[i7sf] bfFof kl§7"nf] :jf/df elgg'kg]{ s'/fx?

y cg'ejL tflnd k|bfosn] tflnsf ;xefuLx?sf] kl/j]if x]/]/ k'l:tsfdf ePsf] c;fGble{s s'/fx? x6fpg ;Sg'x'G5 / ;fGble{s s'/fx?df s]lGb|t eP/ tflnd ;+rfng ug{ ;Sg'x'G5 .

y o; k'l:tsfdf tflnd k|bfos / ;xefuL b'j}nfO{ t];|f] JolQm eGbf klg ;Lw} tflnd k|bfos / ;xefuLx? egL pNn]v u/LPsf] 5 .

y efu # df tflnddf 5nkmn ul/Psf] ljifox?sf] af/]df yk hfgsf/L pNn]v ul/Psf] 5 . efu # df ePsf] hfgsf/Lx? efu @ df h:t} g} u/L k|:t't ul/Psf] 5 .

y efu # df pNn]v ul/Psf] s'g} ljifox?n] tflnddf 5nkmn gePsf] s'/fx?nfO{ dxTj lb+b5 . pbfx/0fsf] nflu, o; efudf of}g lx+;fsf] sf/0f hlGdPsf] afnaflnsfx?sf] af/]df hfgsf/L k|bfg ul/Psf] 5 . efu ! / efu @ df JofVof ul/Psf ljifox?df yk hfgsf/Lsf] nflu efu # df ePsf] hfgsf/L x]g{ ;lsG5 .\

y tflndsf] cjlwdf ;do ;dodf a|]s lngsf] nflu xfdL ;'emfj lbG5f}F . tflnd z'? ug{ eGbf cufl8 tflnd k|bfosn] x/]s ljifo slt nfdf] x'G5 eGg] hfgsf/L lbg'kg]{ x'G5 . s'g} ;d"xnfO{ x/]s $% ldg]6df a|]s rflxg;S5 eg] s'g} ;d"xnfO{ x/]s () ldg]6df cyjf @ 306fsf] cGt/fndf a|]s rflxg ;S5 . tflndsf ;xefuLx?nfO{ slt ;dosf] cGt/fndf a|]s rflxg ;S5 eGg] s'/fsf] d"NofÍg tflnd k|bfosn] ug{'kg]{ x'G5 .

efu ! 5'l§g] laGb'x?

efu ! nfO{ !% j6f kf7x?df ljefhg ul/Psf] 5 . Kff7 !–& df pNn]lvt ljifosf] k[i7e"ld / ;fdfGo hfgsf/L k|bfg u/LPsf] 5 . Kff7 *–!$ df tflndsf] ljifoj:t'sf] af/]df hfgsf/L lbOPsf] 5 . kf7 !% df tflndsf] l;4fGtx? pNn]v ul/Psf] 5 .

;f/fz+df, efu ! df tflnd ;+rfng ug{sf] nflu tflnd k|bfosn] ;fy} ;xof]uLn] hfGg'kg]{ s'/fx? pNn]v ul/Psf] 5 / ljifoj:t'sf] af/]df ;fdfGo hfgsf/L lbOPsf] 5 . o; efudf pNn]v ul/Psf] ljifox?sf] af/]df yk hfgsf/L efu # df pNn]v ul/Psf] 5 .

Effu ! sf] ljifoj:t'!= ;Ff:s[lts kIfx? (

@= dfgj clwsf/sf] ;Ddfg !)

#= dlxnfdfly x'g] lx+;f !!

$= o'å / åGbsf] ;dodf x'g] n}lËs lx+;f !@

%= æcf3ftÆ sf] 5f]6f] kl/ro !#

^= n}lËs lx+;f / of}g lx+;faf6 x'g] cf3ft !$

&= y]/fkL, dgf];fdflhs sfo{ / cfktsfnLg cj:yfdf ;xof]usf dfWodx?larsf] ;DaGw !%

*= lrGx| / ;Gbe{ (Metaphors) sf] k|of]u !^

(= k'tnL dlxnfsf]] syfnfO{ ;Gbe{sf] ?kdf k|of]u ug]{ !&

!)= ;fdfGoLs/0f (Grounding) sf] cEof; !*

!!= o; tflndsf] ;xefuLx? sf] x'g'x'G5 < !(

!@= ;~rf/sf dfWodx? @)

!#= ;xfossf] ?kdf sfd ubf{ :jMx]/rfx @!

!$= d"NofÍg / l;sfO{ @@

!%= cfwf/e't l;åfGt / ljrf/x?sf] ;f/f+z @#

7efu ! M 5

'l§g] laGb'x?&

9efu ! M 5

'l§g] laGb'x?(

!= ;fF:s[lts kIfx?p2]ZoM cf3fthGo 36gfaf6 lgDTofpg] ;d:ofx?sf] ljZn]if0f ug]{ / ljZjsf ljleGg 7fpFx?df o;sf] nIf0fx? s] s:tf x'G5g\ eGg] s'/fdf 5nkmn ug]{ . cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx?;Fu sfd ubf{ pgLx?sf] ;+:s[lt ;Fu hf]l8Psf] s'/fdf Wofg lbg'kg]{ s'/fx? .

s'g} klg vt/f jf cfsl:ds 36gfk|lt ;fdfGo ?kdf hf] sf]lx JolQmn] klg b]vfpg] zf/Ll/s k|ltlqmofx? p:t} x'G5g\ . s'g} JolQmnfO{ k|mfG;df s;}n] n'6]sf] 5 jf sf]xL sËf]sf] o'ådf k/]sf] 5 jf yfO{NofG8sf] ;'gfdLsf] sf/0f s;}sf] 7fpF tx; gx; ePsf] 5 jf o:tf] h'g;'s} cfktsfnLg cj:yfdf xf];\, pxfFx?sf] zf/Ll/s k|ltlqmof p:t} x'G5 . t/ s'g} klg ;+:s[ltsf] k|efjsf sf/0f h:tf] ?kdf tL JolQmx?n] oL k|ltlqmof lbG5g\ jf oL cj:yfnfO{ a'‰5g\, To;df eg] leGgtf x'g;S5 .

;+:s[ltsf] sf/0fn] dflg;x?nfO{ Ps csf{;Fu cfˆgf] efjgf / ljrf/x? JoQm ug{ ;lhnf] dx;'; u/fpFb5 . oL g} ;+:s[ltåf/f g} xfdL cfˆgf] ljrf/x?, dfGotfx?,hLpg] cfwf/x? cfbg k|bfg u5f}F{ h'g s'g} klg ;d'bfonfO{ k':tf}F k':tf;Dd afFRgsf] nflu cfjZos x'Fb5 .

xfdLn] s'g} klg cf3fthGo 36gf cg'ej ug]{ JolQm e]6\bf pxfFx?n] b]vfpg] zf/Ll/s k|ltlqmofx? sltko JolQmx?sf] nflu ;fdfGo x'g;S5 / o:tf] cf3fthGo 36gf cg'ej ug]{ JolQmx?n] oL k|ltlqmofnfO{ ljleGg ?kdf a'‰g' ePsf] klg x'g;S5 . xfdL ;]jf k|bfg ug]{ JolQmx?n] oL k|ltlqmofx? a'‰g cfjZos x'G5 / ljleGg ;+:s[lt cg';f/ oL k|ltlqmofx? s;/L leGg x'g;S5 egL a'‰g'k5{ . o;f] ubf{ xfdLn] xfd|f] cfˆgf] ;f+:s[lts wf/0ff / ljZjf;nfO{ klg dfGg'k5{ lsgsL xfdL ;a}sf] cf–cfˆgf] ;+f:s[lts wf/0ff / dfGotfx? x'G5 .

International diagnostic manual DSM-IV n] klg o:t} ;fF:s[lts nIf0fx?sf] af/]df aofg ub{5 . ljleGg ;fdflhs kl/j]ifdf x'g] o:tf nIf0fx? / x/]s 7fpFsf] ;+:s[lt cg';f/ o:tf] cf3fthGo 36gf ;fy} o:tf] cf3fthGo 36gfn] lgDTofpg] k|ltlqmof s;/L leGg x'g;S5 eGg] s'/fsf] JofVof u5{ . o; kf7\oqmdn]] ;f+:s[lts kIfsf] kfFr tTjsf] af/]df JofVof ub{5Ù != s'g} klg JolQmsf] ;fF:s[lts klxrfg, @=s'g} klg JolQmsf] c:j:ytfsf] af/]df x'g;Sg] ;f+F:s[lts ljZjf;, #= s'g} klg JolQmsf] cfˆgf] dgf];fdflhs jftfj/0fn] p;df kfg]{ k|efj, $= ;]jf lng] / ;]jf k|bfossf] ;DaGwdf x'g] ;f+:s[lts kIfx?, / %= x]/rfxsf] nflu ;fF:s[lts wf/0ff .

xfdLn] of] a'‰g cfjZos 5 ls dfgl;s :jf:Yo ;DalGwt ljifox?nfO{ dflg;x?n] gsf/fTds ?kdf lng] u5{g\ . o:tf] cj:yf cfˆg} cfTdansf] sdLn] ubf{ xf] eGg] dflgG5 / o:tf] cj:yfn] s'g} klg JolQmnfO{ cf3ft k'¥ofpF5 egL xfdLn] dx;'; ub}{gf}F . o:tf] cj:yfn] s'g} klg JolQmnfO{ nfhdf kfg]{ jf ;d'bfoaf6 g} lgsflng] cj:yf;Dd klg k'¥ofpF5 .

o;sf/0f o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmx?;Fu sfd ubf{ Wofgk"j{s sfd ug{'k5{ lsgsL pxfFx?sf] ;fF:s[lts k[i7e"ld cg';f/ ljleGg tl/sfn] pxfFx?;Fu sfd ug{'kg]{ x'G5 . o;} u/L s;}sf] ;+:s[ltsf] af/]df s]xL lgisif{df k'Ug] xf]Og t/ v'Nnf ljrf/sf] eP/ tL ;f+:s[lts ljZjf;nfO{ :jLsfg'{ cfjZos x'G5 .

of] k'l:tsf ;+;f/sf] ljleGg 7fpFx?df k|of]u ul/g] ePsf] sf/0f ;a} 7fpFx?sf] ;f+:s[lts ljZjf; / wf/0ffx?df leGgtf x'g;S5 ;fy} oL g} ljZjf; / wf/0ffn] cf3fthGo 36gf cg'ej u/]sf] JolQmx?sf] ;fdflhs jftfj/0fdf k|efj kfg{;S5 .

!= ;Ff:s[lts kIfx?

efu

! M 5'l§g]

laGb'x?

!)

@= dfgj clwsf/sf] ;Ddfgp2]ZoM dfgj clwsf/sf] d"n wf/fx? k|ltsf] a'emfO{, ljz]if u/L dlxnf dfgj clwsf/sf] a'emfO{ a9fpg] / o;sf] kfngf ug{ g;lsPsf] v08df x'g;Sg] kl/0ffdx?sf] af/]df a'emfpg]

;a} JolQmx?n] kfpg'kg]{ cfwf/e"t clwsf/nfO{ dfgj clwsf/ elgG5 . dfjg clwsf/ ;DalGw cGt{/fli6«o ;GwLx?n] x/]s JolQmn] cfk'mn] kfpg'kg]{ clwsf/x? / ;Ddfg x'G5 egL pNn]v ub{5 . ;+o'Qm /fi6«;+3sf] ljZjJofkL dfgj clwsf/ 3f]if0ff -!($*_cg';f/ oL dfgj clwsf/sf] klxrfg ug{' eg]sf] :jtGqtf, Gofo / zflGtsf] nflu hu a;fNg' xf] .

dfgj clwsf/sf] d"n / dfGotf eGgfn] cGt{/fli6«o ;GwLx? / dfgj clwsf/ k|bfg ug{ ;+3 ;+:yfx?df pNn]v u/LPsf] d"n clwsf/x? ;fy} sf]xL JolQmsf] dfgj clwsf/sf] xgg ePsf] 5 ls eg]/ cg';Gwfg ug]{, dfgj clwsf/sf l;¢fGt / ljifoj:t'sf] k'li6s/0f lbg] tyf s'g} klg JolQmn] dfgj clwsf/sf] ;xdlt sfuhdf x:tfIf/ u/]sf] 5 eg] To;df pNn]lvt s'/fx?sf] cfwf/df To; JolQmn] sfd u5{ eGg] ;'lglZrttf lbg] xf] .

dfgj clwsf/n] x/]s+++ JolQmsf] dfg, OHht / zf/Ll/s :jfledfgtfsf] ;'lglZrttf u5{ / pgLx?sf] dfg, OHht / :jfledfgsf] s'g} klg 9ª\un] pNn‹g x'Fb}g egL ;'lglZrt ub{5 . ;fdfGo efiffdf, dfgj clwsf/n] s'g} klg k|sf/sf] s|"/, cdfgljo / lgb{o Jojxf/ x'g lbFb}g . s;}sf] hLjg hf]lvddf k'¥ofpg] jf s'g} klg ?kdf s;}sf] dfgj clwsf/sf] pNn‹g x'g] h:tf] s'/fn] s'g} klg JolQmdf uDeL/ c;/ k'¥ofpF5 . o;}sf/0f dlxnfx? -tyf afnaflnsf / k'?ifx?_ ;Fu sfd ug]{ qmddf dfgj clwsf/sf] ;Ddfgdf xfdL Wofg lbG5f}F .

o; tflnd dfgj clwsf/sf] ljifoj:t'df cfwfl/t 5 . dfgj clwsf/sf] klxrfg ug]{ / dfgj clwsf/ pn‹g ePsf] ljifox?sf] klxrfg ug]{ klg dgf];fdflhs sfo{sf] dxTjk"0f{ kIfx? x'g\ . dfgj clwsf/ ;fy} dfgj clwsf/ pn‹gk|lt ;xefuLx?sf] ljrf/ / cg'ejsf] af/]df afF8\g tflndsf] nflu ;xof]uL x'G5 . dfgj clwsf/ pn‹g ePsf] cj:yf ef]Ug'ePsf] JolQmx? lardf sfd ubf{ dfgj clwsf/sf] dxTjsf] af/]df hf]8 lbg tyf dfgj clwsf/sf] af/]df ;r]t u/fpg w]/} dxTjk"0f{ x'G5 . dfgj clwsf/sf] dxTjsf] af/]df xfdLn] a'‰of}F eg] xfdLnfO{ o;sf] pn‹sf sf/0f s;}n] ef]Ug'kg]{ kL8fsf] af/]df a'‰g dBt u5{ / o:tf] cj:yfdf cfjZos ;xof]u k'¥ofpg ;S5f}F .

@= dfgj clwsf/sf] ;Ddfg

11efu ! M 5

'l§g] laGb'x?!!

#= dlxnf dfly x'g] lx+;fp2]ZoM n}lËs lxF;f eg]sf] s] xf] / dlxnfx? dfly x'g] ljleGg k|sf/sf] lx+;f, ljz]if u/L of}g lx+;fsf] af/]df ;r]t u/fpg]

;g\ !((# df ;+o"Qm /fi6«;+3n] dlxnfx? dfly x'g] lx+;fsf] /f]syfsf] 3f]if0ffkqdf n}lËs lx+;fsf] kl/efiff pNn]v u/]sf] 5 . o; 3f]if0ffkq cg';f/ n}lËs lx+;f eGgfn] s'g} klg lx+;f h;sf] sf/0f dlxnfx?df zf/Ll/s, of}lgs jf dgf]j}1flgs ?kdf xfgL k'¥ofpF5 / pgLx?sf] :jtGqtf b]lv g} alGrt u5{ h;n] pgLx?sf] JolQmut hLjgdf jf ;fdflhs hLjgdf g} c;/ k'¥ofpF5 .

hlxn] klg cfk'm eGbf sDhf]/ csf]{ JolQm jf ;d"x g} s'g}] klg k|sf/sf] xfgLsf] nflu a9L hf]lvddf x'G5 . o;}u/L n}lËs c;dfgtf klg n}lËs ?kdf x'g] lxF;fsf] k|lt?k dflgG5 . s'g} s'g} cj:yfdf n}lËs lx+;fsf] /f]syfdsf] nflu u/Lg] jsfnt ;w}F o:tf] ;d:ofsf] /f]syfd geOsg j}b]lzs dfGotfx?sf] pTyfg dfq klg x'g;S5 . s'g} klg ;f+:s[lts kIfx?nfO{ lnP/ n}lËs lx+;fsf] ljifosf] ljZn]if0f ug{' rflxF unt xf] . cfk'm dfly ePsf] n}lËs lx+;fsf sf/0f dlxnfx?n] cf3ftk"0f{ cg'ejsf ;fy} 8/–qf; cg'ej ub{5g\ h'g ljifonfO{ w]/} k6s ;f+:s[lts / kf}/fl0fs s'/fx?n] lyRb5 t/ oL s'/fx?n] ;dfhdf emg\ n}lËs lx+;fsf] h/f uf8\5 . pbfx/0fsf] nflu, sf]xL dlxnfx? dfly anfTsf/ ePdf anfTsf/ x'g'df ltgL dlxnf g} bf]ifL 5g\ eGg] egfO{ klg slt dflg;x?sf] x'g;S5 . -o's;]n, @)!@_

dlxnfx?sf] dfgj clwsf/ sltko 7fpFx?df pn‹g ePsf] kfOG5 . sf]kmL cgfgsf cg';f/ ædlxnfx? dfly x'g] lx+;f eg]sf] dfgj clwsf/ pn‹gsf] Psbd nfhdbf]{ pbfx/0f xf] . t/ of] 36gf g} ;dfhdf ;a}eGbf w]/} 36]sf] kfOPsf] 5 . of] lx+;f x'gsf] nflu s'g} klg 7fpF, ;+:s[lt jf wg h:tf kIfx?n] km/s kfb}{g . dlxnfx? dfly x'g] lx+;f hlt a]nf;Dd xfd|f] ;dfhdf /xG5, Tolt a]nf;Dd xfd|f] ;dfh ;\dfg, lasf; / zflGtssf] af6f]df hfg c;Dej x'G5 .Æ dlxnfx? dfly x'g] lx+;f eGgfn] dlxnfx?sf] dfgj clwsf/sf] pn‹g x'g] ;a} lqmofsnfkx? x'g\ h;df zf/Ll/s, dgf]j}1flgs / of}g ;DalGw xfgL k'Ug;S5 . of] kl/jf/ leq jf ;d'bfodf g} x'g;S5 Ù dlxnfx?dfly x'g] lx+;f w]/}h;f] 3/ leq g} x'FG5Ù k|fo tL JolQmx? hf];Fu tL dlxnfx?sf] /fd|f] ;DaGw 5 t/ of] 3/ eGbf aflx/sf] 7fpFx?df, af6f], uNnLx?df klg x'G5 . of] 36gfn] tL dlxnfx?sf ;fy} pgLx?sf] 3/ kl/jf/ / ;d'bfodf g} uDeL/ k|efj kf/] klg of] 36gfsf ck/fwLx?n] u/]sf] uNtLsf] b08 gkfOsg o;af6 plDsG5g\ .

oL jif{x?df ;+o'Qm /fi6« ;+3 ;fy} w]/} ;/sf/L lgsfox?n] dlxnfx? dfly x'g] lx+;f klg Pp6f uDeL/ dfgj clwsf/sf] ljifo xf] egL klxrfg ug{' g} 7"nf] s'/f xf] . dlxnfx?nfO{ o:tf] lx+;faf6 arfpg] clxn] cGt/f{li6«o k|fyldstf ePsf] 5 . of] s'g} n'sfpg] ljifo geP/ x/]s /fii6«n] o:tf] 36gfsf] /f]syfd cfˆgf] lhDd]jf/L xf] egL dx;'; ug{'k5{ / of] 36gfsf] lhDd]jf/ JolQmnfO{ hfo lbg'k5{ ;fy} hf] JolQmnfO{ xfgL k'u]sf] 5, pgLx?nfO{ Ifltk"tL{ lbOg'k5{ .

#= dlxnfdfly x'g] lx+;f

efu

! M 5'l§g]

laGb'x?

!@

$= o'å / åGbsf] ;dodf x'g] n}lËs lx+;f p2]ZoM o'åsf] ;dodf x'g ]n}lËs lx+;f / of}g lx+;flarsf] ;DaGwsf] af/]df a'emfpg] . o;nfO{ lsg æo'åsf] xltof/Æ elgG5 / s'g} klg JolQm / ;dfhdf o;n] s;/L k|efj kfb{5 egL a'emfpg]5 .

æn}lËs lx+;fÆ eGgfn] s'g} klg JolQm jf ;d"xnfO{ pgLx?sf] lnËsf] cfwf/df u/LPsf] lx+;f xf] . of}g lx+;f klg Ps n}lËs ?kdf x'g] lx+;f xf] h;df of}g zf]if0f jf anfTsf/ x'g] ub{5 . s'g} klg of}g ;DalGw sfo{, o;f] ug]{ k|of; jf of}g lx+;f ;DalGw hf]lvd h'g s'/fn] To; JolQmdf zf/Ll/s, dgf]j}1flgs / efjgfTds ?kdf xfgL k'¥ofpF5 eg] To;nfO{ g} æn}lËs lx+;fÆ elgG5 .

o'¢sf] ;dodf o:tf] n}lËs lx+;f x'G5 jf x'Fb}g egL cg'dfg ug{ g;lsPnf t/ of] o'¢sf] ;dodf Pp6f xltof/ h:t} g} xf], h'g cfˆgf] lj/f]wLx?nfO{ lu/fpgsf] nflu ckgfOPsf] /0fgLlt xf] . Olttxf+; b]lv g} ljleGg o'¢ / n8fO{+x?df of}g lx+;fnfO{ Ps /0fgLltsf] ?kdf k|of]u u/LG5 / clxn]sf] ;dfhsf] kl/j]z cg';f/ n}lËs lx+;f, hflto gi6, g/;+xf/, of}g bf;Tj, ha/h:tL j]Zofj[lQ u/fpg], dlxnf a]r lavg, ckx/0f -w]/} h;f] s]6Lx?_, z/0ffyL{ lzlj/df k'?ifx? dfly w]/} lge{/ x'g] sf/0fx?n] x'G5 . o'¢sf] ;dodf cfˆgf] zq'sf] 3/ kl/jf/ / ;dfhnfO{ lu/fpg / xfgL k'¥ofpgsf nflu s;}nfO{ anfTsf/ ug{' Pp6f xltof/sf] ?kdf lnOG5 . n8fO{+df n8\g] l;jfxLx?nfO{ of}g ;Gt'li6 lbgsf] nflu dlxnfx?nfO{ ha/h:tL u/LG5 .

;g\ @))* ;fnsf] h'g dlxgfdf ;+o'Qm ;+o'Qm /fi6« ;+3 ;'/Iff kl/ifbn] l/hf]n'zg !*@) ckgfof], h;n] o'¢sf] ;dodf ;fy} o'¢ kZrftsf] ;dodf x'g] of}g lx+;fsf] ljifox? ;dfj]z ub{5 . ;g\ @))( df ;'/Iff kl/ifbn]] l/hf]n'zg !*** ckgfPsf] lyof] h;df o'¢sf] ;dodf of}g lx+;fnfO{ /0fgLltsf] ?kdf ckgfpgaf6 /f]lsPsf] lyof] . o;sf] k|ltkmn:j?k cGt/f{li6«o ;d'bfon] k|i6 ?kdf of}g lx+;f lautdf o'¢df /0fgLltsf] ?kdf k|of]u u/LGYof] t/ ca pk|fGt o;f] ug{ kfOg]5}g eg]/ pNn]v u/Lof] . o'¢sf] ;dodf anfTsf/ u/Lof] eg] o;nfO{ o'¢df u/LPsf] ck/fw -war crime_ elgG5 .

anfTsf/nfO{ æo'¢sf] xltof/Æ egL elgG5 lsgeg] o;n] s'g} klg ;d'bfonfO{ leqb]lv g} Wj:t kfb{5 . w]/} h;f] ;d'bfodf o'¢sf] ;dodf dlxnfx? ;fgf afnaflnsf, j[¢ ;fy} cfˆgf] 3/–kl/jf/sf] /]vb]v ug{ lhDd]jf/ x'G5g\ . dlxnfx?sf] ckdfg eg]sf] pgLx?;Fu ;DalGwt k'?ifx?sf] klg ckdfg xf] lsgsL tL k'?ifx?n] pgLx?nfO{ arfpg ;s]gg\ . anfTsf/n] ;d'bfosf] ;fdflhs ;~hfndf g} k|efj kfb{5 . anfTs[t dlxnfx?mnfO{ w]/} h;f] ;d'bfon] nf~5gf nufpg] ;fy} ;d'bfoaf6 g} lgsfnf ug]{ klg u5{g\ . o'¢sf] ;dodf x'g] anfTsf/ / ha/h:tL dlxnfx?nfO{ ue{jtL agfpg] sfd hflto gi6 -ethnic cleansing_ sf] nflu ;fy} cfˆgf] zq'dfly clwsf/ b]vfpg klg u/LG5 . o'¢sf] ;dodf x'g] n}lËs lx+;fsf] uDeL/ kl/0ffdx? x'G5g\ . dgf]j}1flgs ?kd x]g]{ xf] eg] o; 36gfn] k'¥ofpg] cf3ft uDeL/ x'G5 / w]/} h;f] o;n] zf/Ll/s ?kdf kL8f lbG5 / 8/ klg lgDTofpF5 . o;sf ;fy} dlxnfx?n] /fd|f]:jf:Yo ;]jf ;'ljwf gkfpg'sf sf/0f / c? ;xof]usf] dfWod gePsf] sf/0f /f]u k}mlng] ;Defjgf klg w]/} x'g;S5 . o;sf/0f o:tf] 36gfsf kLl8tx?nfO{ cfjZos ;xof]u k'¥ofpg / pgLx?nfO{ cfTd;Ddfgsf] efjgf kfpg, pgLx?nfO{ ;d'bfodf a:gsf] nflu ;'/lIft dx;'; u/fpg cfjZos 5 .

$= o'å / åGbsf] ;dodf x'g] n}lËs lx+;f

13efu ! M 5

'l§g] laGb'x?!#

%= æcf3ftÆ sf] 5f]6f] kl/rop2]ZoM æcf3ftÆ / æcf3fthGo 36gfÆ sf] ljifox?df :kli6s/0f lbg] / o;n] kfg]{ k|efjsf] af/]df a'‰g]

æcf3ftÆ eg]sf] 3fp xf] . lrlsT;sLo ;fy} dgf]j}1flgs efiffdf æcf3ftÆ eg]sf] zf/Ll/s jf dfgl;s xfgL xf] h;sf sf/0f pgLx?sf] hLjg hf]lvddf k'¥ofpF5 . h'lby x/dg -!((@_ cg';f/ cf3ft eg]sf] ælx+;f jf d[To';Fusf] JolQmut e]6Æ xf] .

s'g} klg s'/f h;n] Ps JolQmdf dfgl;s ?kdf jf zf/Ll/s ?kdf cf3ft k'¥ofpF5 eg] To;nfO{ g} æcf3fthGo 36gfÆ elgG5 . o:tf] 36gfsf] cg'ej ubf{ xfd|f] z/L/ / dl:t:ssf] tTsflng k|ltlqmof eg]sf] cfk'm afFRgsf] nflu u/Lg] ;+3if{ xf] . Jojxfl/s ?kdf of] æn8\g], efUg] jf s]xL klg ug{ g;lsg]Æ cj:yfn] hgfpF5 jf ;dk{0f jf d/]t'No x'g] h:Tff] kl/l:ylt hgfpF5 .

s'g} klg JolQmn] cfˆgf] jl/k/Lsf s'/fx?nfO{ s:tf] ?kdf lnG5g\ eGg] s'/f uDeL / cf3fthGo 36gfx?n] kl/jt{g ub{5 . pgLx?n] cfk'm ;'/lIft gePsf] dx;'; u5{g\ / cfk'm hf]lvddf ePsf] dx;'; u5{g\ / larNnLt dx;'; u5{g\ . olb To; 36gfdf lx+;fsf s'/f, s;}dfly xfgL ug{ vf]Hg] s'/f ;dfj]z ePsf] 5 eg] To; JolQmsf] c?dfly ug]{ e/f];f 6'l6G5 . dflg;n] g} /r]sf o'¢nfO{ cf3ftsf] uDeL/ k|lt?ksf] ?kdf lnOG5 lsgeg] o;sf] k|efj Psbd} nfdf] ;do;Ddsf] nflu /xG5 .

;'/lIft cg'ej gug]{, s]xL s'/fdf cfˆgf] lgoGq0f gePsf] dx;'; x'g] / s;}dfly ljZjf; tf]l8g] h:tf] s'/fx?n] pbfl;gtf -lg/fzf, afFRg] OR5f gx'g]_ ;fy} 8/lt/ To; JolQmnfO{ k'¥ofpFb5 . lx+;f jf s;}sf] d[To' cg'ej ubf{ of] 36gfn] To; 36gfaf6 kLl8t JolQmnfO{ ufx|f] agfpg ;S5 . pxfFx?n] of] cf3fthGo 36gfsf] ;Demgf ljleGg dfWodaf6 cg'ej ug{'ePsf] x'g;S5 h:t}Ù ;kgfdf oL s'/fx? b]v]/ . o:tf] cf3fthGo 36gfsf] ;Demgf lbg] s'/fx?nfO{ xfdL o; kf7\oqmddf sf/sx? eG5f}F . cf3fthGo 36gfsf kLl8tx?nfO{ cfˆgf] OlGb|ox?n] s]xL s'/f dx;'; ug{ g;s]sf] klg cg'ej x'g;S5 . s'g} cj:yfdf pQ]lht dx;'; x'g' klg ;fdfGo g} xf] . cf3fthGo 36gfsf kLl8tx? ;fgf] ;fgf] s'/fx?n] klg tl;{g], eml:sg], clgGb|f x'g], emsf]{ dx;'k x'g] jf s]xL s'/fdf Wofg lbg jf ;Demg ufx|f] x'g] dx;'; ug{ ;S5g\ .

cf3fthGo 36gfsf kLl8tx?nfO{ cfjZos ;xof]usf] sdL ePsf] cj:yfdf o:tf] k|ltlqmofx? w]/} dlxgf;Dd jf jiff}F;Dd klg /xg;S5 . dgf]lj1x?n] xfd|f] dl:tissf] of] cj:yfnfO{ æcf3fthGo 36gf kZrft x'g] uDeL/ tgfj k|ltlqmofÆ (PTSD) elgG5 . uDeL/ dfgl;s ;d:ofx?sf] nIf0fx? lgDg k|sf/sf x'g;S5g\M

36gfsf] em–emNsf] (Intrusions)M

y 36gfsf] em–emNsf] cfO/xg],

y g/fd|f] ;kgfx? b]Vg]

y gsfg]{ -Avoidance):

y cfk'mnfO{ ufx|f] agfpg] ofbx? ;Demg gvf]Hg]

ljleGg efjgfx? cg'ej ug]{ -slxn] pQ]lht dx;'; ug]{ slxn] ;':t dx;'; ug]{_M sf]xL klg JolQm ;fgf] s'/fn] klg tl;{g], eml:sg], tgfljt x'g], l/;fxf k|ltlqmofx? lbg], pbf; dx;'; ug]{ jf s]xL klg dx;'; ug{ g;Sg] .

cf3fthGo 36gf cg'ej u/]sf] JolQmn] w]/} 8/, lg/fzf / cfzfljxLg jf a]sfdsf] dx;'; x'g] efjgfx? cg'ej ug{'x'G5 . xfdL]n] ug]{ sfdaf6 pxfFx?nfO{ ;zlQms/0f ug]{, cfˆgf] hLjgdf eO/x]sf] s'/fx?df lgoGq0f lng l;Sg] / cfk'mn] cg'ej u/L/x]sf] ;d:ofx?sf] ;dfwfg ug{ l;sfpg] xf] . o;sf ;fy}, pgLx?nfO{ cfˆgf] ;fdflhs ;DaGwx? / ljZjf; klg k"g{:yfkgf ug{ l;sfpg] xf] .

%= æcf3ftÆ sf] 5f]6f] kl/ro

efu

! M 5'l§g]

laGb'x?

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^= n}lËs lx+;f / of}g lx+;faf6 x'g] cf3ftp2]ZoM n}lËs lx+;f / of}g lx+;fn] s;/L o:tf] 36gfsf kLl8tx?nfO{ k|efj kf5{ eg]/ a'‰g], pxfFx?sf] ;'/Iffsf] nflu uf]kgLotfsf] dxTj, / n}lËs lx+;fsf] ljifodf s'/f ug{ lsg ufx|f] 5 eg]/ a'‰g]

of}g lx+;f eg]sf] h'g} klg of}g ;DalGw sfo{ h'g csf]{ JolQmsf] rfxgf lagf x'FG5 / w]/} ?kdf To; JolQmnfO{ k|efj kfb{5, oL 36gfx?n] slxn]sfxLF ;xdlt lagfsf] of}g ;Dks{ -h:t}Ù anfTsf/_, s;}nfO{ ha/h:tL ug]{, cg'kpo'Qm z/L/sf efux?df 5'g] xf] . s'g} klg JolQmsf] cg'dlt lagf u/LPsf] xfgL h;n] n}lËs ?kdf c;Ddfgtf NofpF5, tL sfo{x?nfO{ n}lËs lx+;f elgG5 . w]/} ;d'bfox?df anfTs[t ePsf] dlxnfdf ljleGg k|sf/sf] nf~5gf nufpg] u/LG5 / o;sf] b08:j?k pgLx?nfO{ ;dfhaf6 g} alx:s[t ug]{ klg ;lsG5 jf s'g} 7fpFx?df pgLx?sf] Hofg g} lng] klg u/LG5 . o;}sf/0f, xfdLn] Ps ;xfossf] ?kdf o:tf] 36gfaf6 kLl8t JolQmx?sf] ;'/Iffsf] nflu jf uf]klgotfsf] cfjZostf a'e]m/ oL s'/fx?sf] nflu sfd ug{'k5{ .

n}lËs lx+;f eg]sf] cf3ftsf] Pp6f k|lt?k xf] lsgeg] o;df kLl8t JolQm w]/} ?kdf lk/f]lnPsf] x'G5 / pm dfly ePsf] lx+;fsf] sf/0f p;df nfh / cfTdUnfgLsf] efjgfx? cfpg;S5 . o;dfly klg cfk'mnfO{ dfl/g] jf xfgL k'¥ofpg] hf]lvd x'Fbf of] cj:yf pgLx?sf] nflu Psbd} cf3fthGo x'Fb5 .

anfTsf/sf] 36gf kZrft uDeL/ cf3fthGo tgfj k|ltlqmof -PTSD) sf] h:t} g} nIf0fx? x'G5g\ . z'?df x'g] cf3ft s]xL ;do, ldg]6, lbg jf s'g} kl/l:yltdf s]xL xKtf;Dd g} /xg;S5 . uDeL/ ?kdf k'Ug] cf3ftdf cflQg], cNdlng], s]xL ug{ g;Sg] h:Tff nIf0fx? b]lvg;S5 . 36gfsf] qmddf To; JolQm 3fOt] x'guPdf pgnfO{ cfˆgf] 3fpx?sf] sf/0f kL8f x'g;S5 . cfk}mnfO{ :jod kmf]xf]/L dx;'; x'g' jf cz'å dx;'; x'g] klg ;fdfGo k|ltlqmof xf] h;sf/0f sf]xL JolQmx?n] l5g l5gdf g} cfˆgf] xft v'§fx? wf]O/xg], g'xfO/xg] u5{g\ . cfk'mnfO{ s'g} /f]u nfUg], of}g ;Dks{af6 x'g;Sg] /f]usf] 8/ / ue{jtL x'g;Sg] 8/ klg tL JolQmx?df x'g;S5 .

kL8fbfoL ;Demgfx? x'g':jefles g} xf] / sf]xL klg JolQmn] oL ;Demgfx? gsfg{ k|of; u/L/x]sf] x'G5 . 36gfaf6 kLl8t JolQmn] cem a9L ?kdf pQ]lht ePsf] klg cg'ej ub{5 / o;f] x'Fbf pgLx?nfO{ lgGb|fdf ;d:of x'g], crfgs eml:sg], tl;{g] h:tf] ;d:ofx? x'g;S5 . sf]xL JolQmx?sf] nflu oL nIf0fx? 36gf kl5sf] Ps dlxgf hlt /xG5g\ / s'g} pkrf/ lagf g} tL nIf0fx? x/fpFg klg ;S5 .

o:tf] n}lËs lx+;fsf] k|ltlqmofx? x/]s JolQm cg';f/ km/s x'g;S5 . w]/} dlxnfx? / s]6Lx? h;n] w]/} ufx|f] kl/l:ylt cg'ej ug{'ePsf] 5, pxfFx?n] g} k"g{:yfkgfsf] nflu sfd u/]sf] klg kfOG5 . k"g{:yfkgf / o:tf] 36gf cg'ej ug{'ePsf] JolQmx?sf] c? dlxnfx?nfO{ ;xof]u k'¥ofpg w]/} dxTjk"0f{ x'G5 .

n}lËs lx+;fsf kZrft x'g] ;fdflhs / ;f+:s[lts nf~5gfsf sf/0f sltko dlxnf / s]6Lx? ;xof]u lngsf] nflu lxlRsrfpF5g\ .

^= n}lËs lx+;f / of}g lx+;faf6 x'g] cf3ft

15efu ! M 5

'l§g] laGb'x?!%

&= y]/fkL, dgf];fdflhs sfo{ / cfktsfnLg cj:yfdf ;xof]usf dfWodx? larsf] ;DaGwp2]ZoM ;xof]usf ljleGg dfWodx? larsf] ;DaGwnfO{ a'emfpg] . dgf];fdflhs ;xof]usf] af/]df a'emfpg]

dgf];fdflhs ;xof]u (Psychosocial intervention) y dgf];fdflhs ;xof]u (Psychosocial intervention) eg]sf] k/fdz{sf] dfWod xf] h;n] kLl8t JolQmsf]

af}l¢s, Jojxfl/s ;fy} c? ;xof]uL ljlwx? ckgfP/ pgLx?n] cg'ej u/L/x]sf] kL8faf6 arfpF5 .

y of] dgf]j}11flgs lzIff k|bfg ug{ ;fy} k/fdz{ k|bfg ug{ klg k|of]u u/LG5

y ædgf];fdflhsÆ eGgfn] s'g} klg JolQm ;fy} pm a:g] ;dfhsf] ljleGg kIfx?larsf] ;DaGw xf] . oL b'j} kIfn] Psn] csf]{nfO{ k|efj kfb{5 .

y s'g} klg JolQmsf] efjgf, Jojxf/, ljrf/, dl:tis / l;Sg] IfdtfnfO{ k|efj kfg{ dgf]j}1flgs s'/fx?sf] af/]df o;n] a'‰g vf]H5 . ce}m of] s'/fnfO{ ulx/fO{df a'‰bf, oL kIfx?nfO{ s'g} klg JolQmn] s:tf] ?kdf a'‰5g\ jf s:tf] cy{ lbG5g\ eGg] s'/fdf e/ k5{ .

y æ;fdflhs k|efjÆ eg]sf] w]/} JolQmx?n] cg'ej u/]sf] lj36gsf/L36gfx?sf sf/0f Ps–csf]{larsf] ;DaGwdf kfg{;Sg] k|efjx? xf] . of] 36gfsf] kl/df0f:j?k dfq geO s;}sf] d[To', lj5f]b / s]xL s'/f u'dfPsf] efjgfn] klg x'g;S5 . oL s'/fx?n] /fhgLlts / cfly{s kIfx?df klg k|efj kfb{5 h'g w]/} JolQmx?n] k|sf]k jf hgo'å kZrft cg'ej ub{5 .

y o;n] s'g} klg JolQmsf] ;'–:jf:Yosf] nflu sfd ub{5 .

y s'g} klg JolQmn] cf3fthGo 36gf cg'ej u/] kZrftsf] p;sf] ;'–:jf:Yo pm;Fu ePsf] 1fg, ;Lk, ;fdflhs ;xof]u, ;+:s[lt, dfGotfx?df e/ k5{ h;n] pgsf] cg'ej km/s kfb{5 .

dgf];fdflhs ;xof]u y dgf];fdflhs ;xof]u s'g} klg lx+;f jf k|sf]k cg'ej ug{'ePsf] JolQmnfO{ k|bfg ul/g] ;xof]u xf]

h;af6 To; JolQm jf ;d'bfonfO{ k"jf{j:yfdf cfpg dBt u5{ . dgf];fdflhs ;xof]uaf6 sf]xL klg JolQm jf ;d'bfonfO{ ;fdfGoLs/0f ug{ ;lsG5 / cf3ftk"0f{ 36gfsf sf/0f x'g] kl/l:yltaf6 arfpg ;lsG5 .

;fOsf]y]/fKo'l6s ;xof]u y ;fOsf]y]/fkL jf dgf]k/fdz{ eGgfn] dgf]j}1flgs ;xof]u xf] h'g tflnd k|fKt JolQmx?n] Joj;flos

?kdf ;xof]u k|bfg ug]{ k/fdz{stf{ / ;xof]usf] nflu cfPsf] JolQm, kl/jf/, bDklQ jf ;d"xlar x'G5 .

y ;fOsf]y]/fkL jf dgf]k/fdz{df ;d:ofsf] n]vfhf]vf ug]{, ;xof]u lngsf] nflu cfPsf] JolQm, kl/jf/, bDklQ jf ;d"xsf] cfjZostf, ljrf/ / efjgf a'‰g] h;¢f/f k/fdz{stf{n] To; JolQm, kl/jf/, bDklQ jf ;d"xsf] ;d:of klg a'‰g;Sg'x'G5 . k/fdz{stf{n] cfk'mn] kfPsf] tflndsf] cfwf/df, ;d:ofsf] k|s[lt jf ;xof]usf] nflu cfPsf] JolQmsf] kl/l:yltsf] cfwf/df ljleGg ljlw / ;Lkx?sf] k|of]u ug{;Sg'x'G5 . k/fdz{ s]xL ;dosf] nflu u/LG5 / o; k|lqmofdf ;+nUgx?n] k|lqmofsf] d"NofÍg ug{'x'G5 / ;fe]mbf/Ldf of] ;xof]usf] cGTo x'G5 .

&= y]/fkL, dgf];fdflhs sfo{ / cfktsfnLg cj:yfdf ;xof]usf dfWodx?larsf] ;DaGw

efu

! M 5'l§g]

laGb'x?

!^

*= lrGx| / ;Gbe{ (Metaphors) sf] k|of]up2]ZoM tflnddf lsg / s;/L ;Gbe{sf] k|of]u ePsf] xf] eg]/ a'‰g]

y]/fkL jf dgf]k/fdz{sf] nflu k|of]u u/Lg] syf / lrqx?n] s'g} ;Gb]z lbg] sfd u5{ / s'g} klg ;Gbe{ a'emfpg dBt u5{ . lrGx| / ;Gbe{x? l;sfpg / l;Sgsf] nflu k|of]u u/Lg] ;fwf/0f / k|efjsf/L ljlwx? x'g\ . s'g} s'/fsf] cg'ejsf] af/]df s'/f ug{sf] nflu oL lrGx| / ;Gbe{x? Pp6f /fd|f] dfWod x'g;S5 . oL s'/fx?n] xfd|f] cg'ejnfO{ klg JofVof u5{ / xfdL]n] xfd|f] jl/k/Lsf] ;+;f/nfO{ a'‰gsf] nflu oL ;Gbe{x?n] dBt ub{5 . o;n] xfdLnfO{ cg'ej / ljrf/df x'g] leGgtf yfxf kfpg dBt u5{ . o:tf] ;Gbe{ / lrGx|n] xfdLnfO{ ;f]Rg nufpF5 / lbdfudf To; kl/l:yltsf] lrq0f ug{ dBt u5{ . o;f] ubf{ xfdLn] To; kl/l:yltnfO{ cem /fd|f] tl/sfn] a'‰g;S5f}F / gb]v]sf / gef]u]sf s'/fx? klg xfdLn] lrq0f ug{;S5f}F .

;fOsf]y]/fkL jf dgf]k/fdz{sf] qmddf sltko ;d:ofx? ;fGble{s ?kdf Joj:yfkg ug{ ;xof]uL x'G5 . lsgsL s'g} klg s'/fsf] ;Gbe{ lb+bf To; ;d:ofsf] af/]df ;f]e}m s'/f gu/L s'g} klg cf3fthGo 36gfsf] af/]df 36gfaf6 kLl8t JolQmn] gcflQsg cfˆgf] cg'ejsf] af/]df eGg;S5 . k/fdz{sf] qmddf ;Gbe{sf] k|of]u u/]/ xfdLn] cfk'mleq u'lD;Psf s'/fx?nfO{ lgsfNg ;S5f}, xfdLn] s] sf] af/]df 5nkmn ub}{5f}F eGg] s'/fsf] lrq0f ug{;S5f}F / ;f]e}m To; ;d:ofsf] af/]df s'/f gu/L cfˆgf] cg'ej afF8\g ;S5f}F .

o;f] eGbf eGb}, s'g} klg s'/fsf] ;Gbe{ lbgfn] efjgfTds k|ltlqmofx? klg hfu[t u/fpg;S5 . To;}n] ;xfosn] 36gfsf kLl8t JolQm slxn] of] ljlwx? k|of]u ug{sf] nflu tof/L 5 eg]/ a'‰g'k5{ / of] ljlw k|of]u ug]{ qmddf 36gfsf kLl8t JolQmn] b]vfpg] k|ltlqmofsf] Joj:yfkg ug{ ;Sg'k5{ . of] ljlw klxnf] k/fdz{sf] ;dodf g} k|of]u ug{'eGbf ;xfosn] kl5Nnf] k/fdz{sf] efux?df k|of]u ug{ /fd|f] x'G5 .

;xfosn] 36gfsf kLl8tx?;Fu k|of]u ug{ ;lsg] ;xof]uL ljlw eg]sf] ;Gbe{sf] k|of]u xf] . o:tf] ;Gbe{sf] k|of]uaf6 tkfO{F ;fy} 36gfsf kLl8tn] cfk'm sxfF 5' / o; tflndaf6 pxfFsf] ck]Iffx? s] s:Tff 5g\ eGg] s'/f / pxfFn] cfk'mn] cg'ej u/]sf] s'/fsf] ;fdgf s:tf] ?kdf ug{;Sg'x'G5 eGg] s'/f a'‰g ;lsG5 . o; ;Gbe{n] ug{;Sg] kl/jt{gsf] zlQmsf] af/]df klg 36gfaf6 kLl8t JolQmn] a'‰g;Sg'x'G5 . olb pxfF cfk}mn] g} o:tf] ;Gbe{x?sf] k|of]u s;/L ug]{ eg]/ l;Sg'eof] eg] o; tflnd pxfFsf] nflu Psbd} kmnbfoL x'g;S5 . s'g} klg 36gfsf] kl/sNkgf ug{] ljlwx? ;fy} syf eGg] ljlwx? cf3fthGo 36gf cg'ej u/]sf] JolQmx?;Fu sfd ug{sf] nflu k|efjsf/L dflgg] ljlwx? x'g\ lsggL pxFfx?nfO{ cfk'mn] cg'ej u/]sf] 36gfsf] af/]df ;f]e}m s'/f ug{ ufx|f] x'g;S5 lsgsL k]m/L klg Tof] 36gfsf] af/]df ;f]Rbf pxfFx?nfO{ cf3ft kg]{ / tL ;Demgfx?sf sf/0f 8/ x'g] x'G5 . syf / ;Gbe{x?sf] dfWodaf6 o:tf] 36gfsf kLl8tx?n] cfˆgf] cg'ejdf k|ltlaDa ug{;S5g\ / cfk'mnfO{ ;'/lIft 7fpFdf /fv]/ cfˆgf] cg'ejsf] af/]df atfpg;S5g\ .

o; tflnddf xfdLn] nl}Ës lx+;fsf] s'g} klg cg'ej jf kl/0ffdsf] af/]df s'/f ug{ Pp6} ;Gbe{sf] k|of]u u5f}F . k'tnL dlxnfsf] syfsf] dfWodaf6 xfdLn] cf3ftsf] ljifodf ;fdfGo ?kdf a'emfpg] k|of; u5f}F .

csf]{ ;Gbe{ eg]sf] of] x'g;S5M xl/of] kftx?n] 9sdSs / hldgdf h/fx? k}mlnPsf] Pp6f ?vsf] af/]df ;f]Rg'xf];\ . Pslbg xfjf x'/L / r6\ofªn] To; ?vsf] xfFufnfO{ ef+Rof] . cyjfM k/]jfsf] af/]df ;f]Rg'xf];\ h'g k'tnL eGbf alnof] x'G5 . cyjfM 3/sf] af/]df ;f]Rg'xf];\ h'g alnof] hudf a;flnPsf] 5 t/ o'åsf] ;dodf Wj:t eof] . tkfO{F sfd ug]{ JolQmx?;Fu s'g kl/j]z ldN5 ToxL ;Gbe{sf] k|of]u ug{'xf];\ .

;Gbe{sf] k|of]u ubf{ ljleGg JolQmn] ljleGg k|sf/df To; ;Gbe{sf] cy{ a'‰g;S5g\ . tkfO{+ ;fy} tkfO{+ sfd ug{'x'g] JolQmx?n] oL ;Gbe{af6 s] a'e]msf5g\ egL ;'lglZrt ug{ cfjZos 5 . o;sf] s'g} klg 7Ls jf a]7Ls cy{ eGg] x'Fb}g t/ oL ;Gbe{af6 s] s:tf] cy{x? dflg;x?n] ;fef/ ug{;S5g\ eGg] s'/fx? a'‰g dxTjk"0f{ x'g;S5 . k/fdz{sf] ;dodf oL ;Gbe{x?n] ;xof]u u5{g\ eg]/ ;'lglZrt ug{'xf];\ .

*= lrGx| / ;Gbe{ (Metaphors) sf] k|of]u

17efu ! M 5

'l§g] laGb'x?!&

(= k'tnL dlxnfsf]] syfnfO{ ;Gbe{sf] ?kdf k|of]u ug]{p2]ZoM k'tnL dlxnfsf]] ;Gbe{n] k"g{:yfkgfsf] k|lqmofdf s;/L ;xof]u k'¥ofpg ;S5 eg]/ a'‰g]

cl3Nnf] v08df xfdL]n] s'g} klg syfsf] ;Gbe{n] cf3fthGo 36gfsf] ;fdgf ug{ s;/L dBt u5{ eGg] ljifo x]¥of}F . o; v08df xfdL k'tnL dlxnfsf]] ;Dbe{ sxfF / s;/L cfof] / of] syfsf] ;Gbe{nfO{ xfdLn] s;/L k|of]u ug{;S5f}F eGg] s'/f x]g]{5f}F .

k'tnL dlxnf hf] p8\g ;Ifd ePg . k/fdz{bftfaf6 s]xL s'/fx?M

cf3fthGo 36gf cg'ej u/]sf] dlxnf d]/f] s]Gb|df ;xof]usf] nflu cfOg\ . pgn] Psbd lg/fz cfjfhdf elgg\, æd ha lautdf x]5'{, d dfly ePsf] 8/nfUbf] s'/fx? dfq ;DemG5' . x/]s lbg / /ft dnfO{ Tof] s'/fn] ;tfpF5 . d}n] cfˆgf] eljionfO{ x]bf{ d ;d:ofx? / lrGtf dfq b]V5' . d s]xL cfzf b]lVbg . d]/f] hLjg g} cGwsf/ eO;Sof] . d]/f] z/L/n] s]xL dx;'; ug{;Sb}g / d PSnf] 5' . d}n] cf/fd klg dx;'; ug{ ;ls/x]sf] 5}g . s] d kfun eO/x]sf] 5' <Æ

k'tnL dlxnf uO;s]kl5 d}n] ;f]r] æd Pp6f ;xfossf] ?kdf cf3ft kZrftsf] k"g{:yfkgfsf] af/]df s;/L eGg;S5' < o:tf] 36gfsf] cj:yfdf pxfFn] b]vfpg'ePsf] k|ltlqmofx? ;fdfGo g} xf] eg]/ s;/L a'emfpg;S5' < pxfFsf] cGwsf/do hLjgdf d}n] s;/L cfzf Nofpg;S5' / p;sf] dfg kmsf{pg;S5' <Æ

pxfFn] dnfO{ eGg'ePsf] s'/fx? d}n] sfuhdf sf]/]F . pxfFdf ePsf] cf3fthGo 36gfsf ;Demgfx? sfuhsf] jl/k/L lyP / pxfF rflxF lautsf ;fy} eljiodf x'g;Sg] ;d:ofx? tL ;Demgfx?sf] lardf vfFlbg'ePsf] lyof] . d}n] k'tnL agfPsf] 5' . pxfF k'tnL dlxnf x'g'x'G5 hf] p8\g ;ls/xg' ePsf] 5}g . pxfFsf] k"g{:yfkgfsf] k|lqmof a'emfpgsf nflu d}n] k'tnL dlxnfsf] ;Gbe{ lbPF .

k'tnL dlxnfsf]] ;Gbe{ lb+bf To; dlxnfnfO{ cfk'mn] cg'ej u/]sf] nIf0fx?, k|ltlqmofx?sf] af/]df s'/fsfgL ug{ ;xh dx;'; eof] / cfk'mn] cg'ej u/]sf] cf3fthGo 36gfn] klg pgnfO{ ufx|f] agfPg . k'tnL dlxnfsf] ;Gbe{ lb+bf To; dlxnfnfO{ cfk'mn] JoQm ug{ g;s]sf] s'/fx? JoQm ug{sf] nflu ;xh eof] . pxfFsf] cg'ejx?sf] af/]df yfxf kfpFbf dnfO{ klg pxfFnfO{ s;/L ;xof]u ug{ ;lsG5 eGg] s'/f yfxf eof] .

xfdLn] k"g{:yfkgfsf] nflu s] ug{;lsG5 eGg] s'/fx? 5nkmn u¥of}F / pxfFsf] z/L/, dg, ljrf/, efjgfx?nfO{ s;/L ;fdfGos/0f ug{ ;lsG5 eg]/ klg 5nkmn u¥of}F . pxfFnfO{ cfˆgf] hLjg lhpgsf] nflu k]m/L ;fx; lbg] >f]tx?sf] af/]df klg xfdLn] 5nkmn u¥of}F . of] kf7\oqmd g} k'tnL dlxnfsf]] ofqfsf] af/]df xf] .

k'tnLx? p8\g] hLjx? x'g\ . pgLx? :jtGq /xG5g\ / cfˆgf] af6f] vf]h]/ lx+8\5g\ . o;} u/L, dlxnfx? klg :jtGq x'g'k5{ / cfˆgf] hLjg cy{k"0f{ ?kdf lhpg'k5{ .

of] 36gfsf] cfwf/df o:tf] lx+;f cg'ej ug{'ePsf] JolQmx?;Fu sfd ug{sf] nflu xfdLn] k'tnL dlxnfsf] ;Gbe{ xfdLn] lasf; u/]sf xf}F . of] ;Gbe{n] xfdLnfO{ ufx|f] kl/l:yltx?sf] af/]df s'/f ug{ klg ;xfotf u5{ . of] syfsf] ;Gbe{sf] dfWodaf6 xfdLn] cfˆgf] cg'ejx?df k|ltlaDa ug{;S5f}F / slxn]sfxLF of] syfaf6 pxfFx?n] Pp6f cfzf klg kfpg ;Sg'x'G5 . xfdLn] k'tnL dlxnfsf]] lrq agfpFbf, pxfFsf] kv]6fn] lautsf] s'/fx?nfO{ ;fy} eljiosf] s'/fx?nfO{ hgfpFb5 . kv]6fx?sf] lardf Pp6f ;fF3'/f] efu 5 h;n] clxn]sf] jt{dfg s'/fx?sf] af/]df hgfpFb5 . pxfFnfO{ k|bfg u/LPsf] ;xof]usf] dfWodaf6 pxfF jt{dfg cj:yfsf] af/]df cem ;r]t x'g;Sg'x'G5 / cfk'mdfly eO/x]sf] s'/fx? lgoGq0fdf lng;Sg'x'G5 . pxfFn] lj:tf/} cfˆgf] >f]tx?sf] klxrfg ug{;Sg'x'G5 h'g pxfFsf] æPG6]gfÆ n] hgfpFb5 h'g lautsf] pxfFsf] /fd|f] ;Demgfx? / eljiosf] nflu cfzfdf of] k}mlnG5 . txut ?kdf pxfFn] cfˆgf] kv]6fx?nfO{ lkmhfpFb} hfg'x'G5 h;n] ubf{ pxfFnfO{ k]m/L p8\g d4t ub{5 .

(= s]6L k'tnLsf] syfnfO{ ;Gbe{sf] ?kdf k|of]u ug]{

efu

! M 5'l§g]

laGb'x?

!*

!)= ;fdfGoLs/0f (Grounding) sf] cEof; p2]ZoM ;fdfGos/0f ug]{ ljlwx?sf] dxTjsf] af/]df s'‰g, ;fdfGos/0f cEof; ug{

s'g} klg cf3fthGo 36gf cg'ej u/]sf] JolQm;Fu klxnf] rf]l6 sfd ug]{ qmddf o:tf] cj:yf;Fu ;DalGwt k|ltlqmofx?sf] ;fdgf ug{sf] nflu ;fdfGos/0fsf] cEof; ug{ ;xof]uL x'G5 . klxnf 36]sf] 36gfsf] em–emNsf] cfO/xg], 8/ nfUg], cflb cj:yfsf] ;fdgf ug{ ;fdfGos/0fsf] cEof; w]/} ;xof]uL x'g;S5 . cflQg] jf 8/ nfUg] h:tf nIf0fx? sd ug{sf] nflu ;fdfGos/0fsf] cEof;n] w]/} ;xof]u ub{5 . cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ ;fdfGos/0fsf] cEof; ug{ hlxn] klg ;Demg'xf];\ . ;a}nfO{ o; cEof; ug{sf] nflu cfu|x ug{'xf];\ . olb sf]xLnfO{ of] cEof; ug{ dg gnfu]sf] v08df, pxfFsf] lg0f{onfO{ ;Ddfg ug{'xf];\ .

o; tflnd el/ g} ;fdfGos/0f cEof;sf] pbfx/0fx? k|:t't ul/Psf] 5 . oL cEof;x? k'gM ?kdf u/L/xg cfjZos 5 tfls o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmn] s'g} klg k|sf/sf] tgfjsf] cg'ej ubf{ of] cEof; :jrflnt g} ug{ ofb ug{;Sg'x'G5 . o; cEof; ugf{n] To; JolQmn] cfk'mn] cg'ej u/L/x]sf] cf3fthGo cg'ejaf6 aflx/ lgl:sg ;S5 / Pp6f ;'/lIft jftfj/0fsf] dx;'; ug{;S5 . ;fdfGos/0fsf] cEof;n] s'g} klg cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ lgDg s'/fx?df ;xfotf ub{5M

y jt{dfg ;dosf] Vofn ug{

y cfˆgf] z/L/sf] Vofn ug{ / To;df lgoGq0f lng

y cfk'm al;/x]sf] 7fpFnfO{ Pp6f ;'/lIft 7fpFsf] ?kdf lng

;fdfGos/0fsf] cEof;n]M

y To; JolQmsf] cj:yfnfO{ ;fdfGos/0f u5{ / jt{dfg cj:yfsf] af/]df ;r]t ub{5 .

y Zjf; k|Zjf;df Wofg lbg ;xfotf u5{ ;fy} jt{dfg cj:yfsf] af/]df 1fg lbG5

y cf/fd ug{ / zfGt /xg

y zf/Ll/s zlQm a9fpg / sdhf]/L ;fy} s7\ofª\lu|g] cj:yf x'gglbg

tflnd k|bfosn] ;fdfGos/0fsf] cEof;sf] af/]df eGg'x'G5 / cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ jt{dfg cj:yfsf] af/]df ;r]t u/fpg'x'G5 . of] cEof; zfGt jftfj/0fdf ug{ cfjZos 5 / of] cEof; o:tf] cj:yf cg'ej u/]sf] JolQmn] cflQg] cj:yfdf ug{ ;Sg'x'G5 .

o; cEof; xfd|f] kfFr OlGb|ox?df s]lGb|t 5 h;n] xfd|f] z/L/ / jftfj/0f cg';f/sf] k|ltlqmof lbG5 . o; cEof;åf/f pxfF klxn]sf] s'/fdf eGbf jt{dfg cj:yfsf] af/]df ;r]t x'g;Sg'x'G5 . tkfO{+n] To; JolQmnfO{ tkfO{+ pxfFaf6 sltsf] b'/Ldf /xg] jf tkfO{+ a:g ;Sg'x'G5 ls ;Sg'x'Gg eGg] s'/fx?df cfk}m lg0f{o lng lbg'xf];\ . pxfFn] rfx]df of] cEof; k]m/L ug{;Sg'x'G5 eg]/ pxfFnfO{ eGg'xf];\ .

cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ ;fdfGos/0fsf] cEof; ug]{ a]nfdf lgDg s'/fx?df Wofg lbgsf] nflu eGg'xf];\M

y ;'/lIft dx;'; x'g] If0fsf] af/]df ;f]Rg

y zfGt /x]/ s]xL gofF s'/f l;Sgsf] nflu tof/L x'g

y x/]s lbg s]xL ;dosf] nflu of] cEof; ug]{

dfly pNn]lvt s'/fx?sf] kfngf ugf{n] s'g}klg cf3fthGo 36gf cg'ej u/]sf] JolQmn] cfk'm tgfjn] u|:t ePsf] ;dodf jf k'/fgf] ;dosf] em–emNsf] cfpFbf of] cEof; ug{ ;lsG5 . s'g} klg c? >f]tx? gePsf] v08df jf sd ;'ljwfx? ePsf] v08df of] cEof; ubf{ w]/} ;xfotf ldNg;S5 .

-kl/lzi6 @ df ;fdfGos/0f cEof;sf] af/]df yk hfgsf/L pNn]v u/LPsf] 5 ._

!)= ;fdfGoLs/0f (Grounding) sf] cEof;

19efu ! M 5

'l§g] laGb'x?!(

!!= o; tflndsf] ;xefuLx? sf] x'g'x'G5 <p2]ZoM Ps csf{nfO{ lrGgsf] nflu, Ps csf{sf] cg'ejx? AffF8\g] / tL cg'ejaf6 l;Sg], r'gf}tLx?sf ;fy} pkfox? klg 5nkmn ug]{, cfk'mn] l;s]sf] s'/fx? cEof; ug]{, gofF ;Defjgfx? / pkfox? 5nkmn ug]{ .

xfdLn] o; tflndsf] p2]Zosf] af/]df ;fy} of] tflnd s;sf] nflu lasf; u/LPsf] xf] eGg] s'/fdf cufl8 5nkmn u¥of}F . tflndsf] cjlwdf ;xefuLx? lardf /fd|f] cGt/lqmof x'gsf] nflu ;fy} Ps csf{df ljZjf; ug{sf] nflu ;xefuLx?n] Psn] csf]{nfO{ lrGg dxTjk"0f{ x'G5 . o; tflndsf] ;xefuLx? ;fy} tflnd k|bfosx?sf] w]/} s'/fx? ldNbf]h'Nbf] g} 5 . ;a}n] cfˆgf] 1fg / cg'ejsf s'/fx? ;d"xdf afF8\g ;Sg'x'G5 . tkfO{+x? dWo] sf]xLn] cfk"m;Fu ePsf] 1fgsf s'/fx? c?;Fu afFl8;s]sf] klg x'g;S5 / tkfO{+x? dWo] sf]xLn] eg] cfk"m;Fu ePsf] 1fgsf s'/fx?sf] af/]df slxNo} klg s'/f gu/]sf] x'g;S5 . dfgj clwsf/ pNn‹g ePsf] cj:yf ef]Ug'ePsf] JolQmx?nfO{ s] s:Tff] ;xof]usf] dfWodx? 5g\ eGg] s'/fx? 5nkmn ubf{ o:tf] ;d:of kbf{sf] If0f / o:tf] ;d:ofsf] ;fdgf s;/L u¥of] eGg] ljifodf cfk'm;Fu ePsf] 1fg afF8\g dxTjk"0f{ x'G5 . tkfO{+ cfk'mn] o:tf] cj:yfsf] ;fdgf s;/L ug{'eof] eGg] s'/fsf] cg'ejx? afF8\\g ;Sg'x'G5 ;fy} c? JolQmx?sf] cg'ejaf6 klg l;Sg ;Sg'x'G5 . o;/L Ps csf{sf] cg'ej afF8\bf Ps csf{sf] cg'ej ;fy} 1fg k|lt ;dy{g ug]{ / oL cg'ejx?af6 cfjZos 5nkmn ug{ klg ;lsG5 . olb /fd|f] tflndsf] cg'ej lng] xf] eg] ;d"xdf cfˆgf] ljrf/x? /fVgsf] nflu tkfO{+ ;fy} ;d"xsf] c? JolQmx?nfO{ cfˆgf] wf/0f /fVg ;'/lIft dx;'; x'g cfjZos 5 .

tflnd k|bfosx?sf] kl/ro y Tflnd k|bfosx? sf] x'g\ <

y xfdL sxfFaf6 cfPsf5f}F <

y xfdLn] s:tf] cg'ejx? afF8\g rfxG5f}F <

y xfdL o; If]qdf s;/L ;+nUg eof}F / o;af6 xfd|f] cfzf / p2]Zox? s] s] 5g\ <

y dfgj clwsf/, s'g} klg clwsf/sf] b'?kof]u, /fd|f] kIfx? / >f]tx?, / dfgj clwsf/sf] pNn‹g ePsf] cj:yfdf x'g;Sg] ;d:ofx?sf] af/]df xfd|f] s] wf/0ff 5 <

;xefuLx?sf] kl/roM y tkfO{+sf] cfzf p2]Zox? s] x'g\ <

y tflndaf6 tkfO{+sf s] s] ck]Iffx? 5g\ <

y tkfO{+n] o;af6 s] l;sfO{x? l;Sg'eof] <

y tkfO{+sf] ;d'bfodf s] s:tf r'gf}tLx? / ;d:ofx? 5g\ <

y tkfO{+n] s] s:tf] dfgj clwsf/ pNn‹gsf] cj:yfx? cg'ej ug'{ePsf] 5 / o:tf] cj:yfnfO{ tkfO+n] s;/L a'‰g'x'G5 <

y tkfO{+n] sfd ug{'x'g] ;d"xdf s] s:tf] ;d:of / r'gf}tLx? ef]Ug'ePsf] 5 <

y oL ;d"xn] s] s:tf] ;]jf ;'ljwfx?sf] cfu|x ug{'x'G5 <

y s:Tff] k|sf/sf] ;xof]u / ;]jfx? k|bfg ul/Psf] 5 < s] s:tf] ;]jf ;'ljwfx? k|bfg ul/g'k5{ <

y tflndsf] ;xfossf] ?kdf s] s:tf syf ;fy} cg'ejx? tkfO{+n] k|bfg ug{;Sg'x'G5 <

y s:tf] cEof;x? ug{ tkfO{+n] ;'emfj lbg'x'G5 <

y ;d:of sxfFaf6 z'? x'G5 <

!!= o; tflndsf] ;xefuLx? sf] x'g'x'G5 <

efu

! M 5'l§g]

laGb'x?

@)

!@= ;~rf/sf dfWodx?p2]ZoM Ps csf{sf] cg'ejx? afF8\g / tLaf6 l;Sgsf] nflu Ps csf{;Fu ljZjf; ug{ ;Sg] ;~rf/sf dfWodx? v8f ug]{

n}lËs lx+;f cg'ej ug{'ePsf] JolQmx?nfO{ cfˆgf] cg'ejsf] af/]df s'/fsfgL ug{ sltko cj:yfdf cK7of/f] x'g;S5 . t/ s'g} klg JolQmnfO{ cfˆgf] cg'ejsf] af/]df s'/f ug{ kfpFbf / cg'ejsf] af/]df c?n] ;'lglb+bf xNsf dx;'; x'g;S5 . cfˆgf] efjgfnfO{ bafpg vf]Hbf, cfk'mnfO{ cg'e"lt ePsf] s'/fsf] af/]df r'k a:bf, cfk'mn] dx;'; u/L/x]sf] b'Mv / kL8fsf] efjgfsf] Vofn gubf{ o;n] zf/Ll/s ?kdf xfgL k'¥ofpg ;S5 . o;sf/0f ;xfotf k|bfg ug]{ JolQm / o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQm ljr ljZjf; a9fpgsf] Pp6f lj:j;gLo jftfj/0f agfpg h?/L x'G5 . ;xfotf k|bfg ug]{ JolQmn] ;a}nfO{ Ps}gfzsf] Jojxf/ ug{ dxTjk"0f{ x'G5 Ù pxfFx?nfO{ ;dfg Jojxf/ / cfb/ ug'{ dxTjk"0f{ x'G5 . tflnd ;xfosn] cfˆgf] sfdåf/f ;xefuLx?sf] ljZjf; lhTg' kg]{x'G5 . ;xefuLx?nfO{ ;fFrf] ?kdf cfk'mn] cg'ej u/]sf] s'/fx? eGgsf] nflu ljZjfl;nf] jftfj/0f agfpg h?/L x'G5 . z'?df ;a} JolQmx?n] cfˆgf] ;d:ofsf] af/]df yf]/} dfq s'/f ug{;S5g\ . z'?df s'g} klg JolQmx?n] cfˆgf] ;d:ofsf] af/]df ulx/f] ?kdf s'/f ug{ rfFxb}gg\ . Tflnddf 5nkmn u/Lg] s'/fx? tflndsf ;xefuLx? lardf dfq l;ldt x'g'k5{ / of] ;d"x eGbf aflx/ oxfF 5nkmn u/LPsf] s'/fx? k'Ug'x'Fb}g egL ;d"xnfO{ hfgsf/L u/fpg cfjZos x'G5 .

cf3fthGo 36gf cg'ej u/]sf] JolQm jf To:tf] ;d"x;Fu sfd ubf{M y /fd|f] t/Lsfn] tflndnfO{ z'? ug{ tkfO{+n] lsg of] If]qdf sfd ug{ /f]Hg'eof] ;fy} tkfO{+ s:Tff] ;f+:s[lts

kl/j]ifaf6 cfpg'ePsf] xf] eGg] s'/f atfpg'xf];\ .

y c?sf] efjgf a'lemlbg ;Sg] x'g'xf];\M cf3fthGo 36gf cg'ej u/]sf] JolQmsf] cj:yfnfO{ a'lemlbg] k|of; ug{'xf];\ .

y ;xefuLx?Dff cfˆgf] Wofg s]lGb|t ug{'xf];\ .

y v'Nnf k|Zgx? -open-ended questions_ ;f]Wg'xf];\ . o;f] ubf{ ;xefuLx?n] hjfkm lb+bf ;f]r]/ eGg'kg]{ x'G5 .

y ;xefuLx?nfO{ cfˆgf] OR5f cg';f/ cfˆgf] cg'ejsf] af/]df afF8\gsf] nflu eGg'xf];\ . olb pxfFx?nfO{ cfˆgf] cg'ejsf] af/]df s'/f ug{ dg 5}g eg] s/ gug{'xf];\ .

y tkfO{+ / pxfF hxfF al;/xg'ePsf] 5, Tof] 7fpFdf pxfFn] ;xh dx;'; ug{'ePsf] 5 ls 5}g ofb ug{'xf];\ . tkfO{+ sf]7fdf sxfF a:bf 7Ls x'G5 pxfFnfO{ ;f]Wg'xf];\ .

y olb pxfFsf] s'/f a'‰g tkfO{+nfO{ ufx|f] nfUof] eg] To; ;d'bfosf] sf]xL JolQmaf6 ;xof]u lng'xf];\ h;n] ToxfFsf] ;+:s[lt a'e]msf] 5 / dWo:ttf ug{;S5 .

y sfd ug]{ qmddf pxfFnfO{ Psbd ;xh dx;'; u/fpg] ;fy} ;'/lIft dx;'; u/fpg] k|of; ug{'xf];\ .

y ;d"xdf jf sf]xL JolQm;Fu u/]sf] ;Demf}tf pxfFx?n] /fd|/L a'‰g'ePsf] 5 ls 5}g Wofg lbg'xf];\ . cfjZos ePdf af/Daf/ oL s'/fx? bf]xf]¥ofpg'xf];\ . olb tkfO{+sf] s'/f sf]xLn] 7Ls a'lem/x]sf] 5}g eg] Tof] s'/f ;Rofpgsf] nflu Wofg lbg'xf];\ .

;'Gg]csf]{ JolQmn] s] elg/x]sf] 5 Wofg lbg'xf];\ / pxfFn] gaf]n] klg pxfFsf] xfpefpn] s] hgfpF5 ofb ug{'xf];\ . ;fF:s[tls lje]bx?sf] af/]df To; ;d'bfosf] ;xfosnfO{ ;f]Wg'xf];\ / s'g} klg cj:yfsf] af/]df atfpFbf sf]xL klg JolQmn] s] s:tf zAbx?sf] k|of]u u5{g\, s] s:tf] cj:yfdf o:tf] zAbx?sf] k|of]u u5{g\ ofb ug{'xf];\ / c? zAb eGbf pxfFx?n] af]nLrfnLdf k|of]u ug]{ zAb g} k|of]u ug{'xf];\ . ;a} cj:yfdf pxfFn] eg]sf] s'/fx? æ;'Gg'xf];\Æ pxfFsf] zAbx?, pxfFsf] cfjfh, pxfFsf] a:g] z}nL, pxfFn] s] eGg lxlRsrfO{/xg'ePsf] 5, s] sf] af/]df s'/fsfgL ubf{ pxfF r'k a:g'x'G5, oL ;a} s'/fx? ofb ug{'xf];\ . tkfO{+n] pxfFdfly bofn' eP/ pxfFsf] s'/f ;'Gg'eP klg pxfFnfO{ s:tf] dx;'; eO/x]sf] 5 eGg] s'/f cfk}mn] a'‰g;Sg'x'Gg . tkfO{+n] To; JolQmsf] ;d:of / cj:yf s:tf] 5 egL cfk}m cg'dfg eg] gug{'xf];\ .

!@= ;~rf/sf dfWodx?

21efu ! M 5

'l§g] laGb'x?@!

!#= ;xfossf] ?kdf sfd ubf{ :jMx]/rfx p2]ZoM c?sf] cf3fthGo 36gfsf] cg'ejn] s;/L tkfO{+nfO{ k|efj kfg{;S5 eGg] s'/f a'‰g] . 36gfaf6 kLl8tx?sf] ;d:of a'‰g vf]Hbf ckgfpg'kg]{ ;fjwfgLx? tyf o;sf] kl/0ffdx? . o:tf] cj:yfsf] ;fdgf s;/L ug]{ eg]/ a'‰g] .

s'g} klg cf3fthGo 36gf cg'ej u/]sf] JolQmsf] cg'ejsf] af/]df ;'Gbf oL s'/fx?n] tkfO{+ cfk'mnfO{ g} k|efj kfg{ ;S5 . ;a} ;xfosx?sf] nflu ;xof]u k|bfg ug{sf] nflu ;dfg'e"lt Pp6f dxTjk"0f{ ;Lk x'g;S5 . t/ o;sf] sf/0f ;xfosx?nfO{ c?nfO{ s?0ff b]vfpFbf b]vfpFb} ysfg x'g;S5, cfk}mnfO{ klg tL s'/fx?n] cf3ft k'¥ofpg;S5 . o;sf/0f ;xfosx?n] cfk'mnfO{ oL s'/fx?n] x'g] tgfjnfO{ s;/L Joj:yfkg ug]{ < o:tf] ;d:ofsf] klxrfg ;dod} u/]/ o:tf] cj:yfsf] af/]df ;r]t /xg' dxTjk"0f{ x'G5 .

o'å jf cfktsfnLg cj:yfdf sfd ug{'x'g] ;xsdL{x?n] o:tf] tgfjsf] cj:yfdf k|efjsf/L eP/ sfd ug{ ;Sg'x'Gg . 7"nf 7"nf ;+:yfx?n] klg cfˆgf] sd{rf/Lx?df o:tf] nIf0fx? ofb gubf{÷ yfxf gx'Fbf, o;sf] ;dfwfg s;/L ug]{ eGg] 1fg gx'Fbf slxn]sfxLF cfˆgf] sd{rf/Lx?sf] x]/rfxdf Wofg k'¥ofpg ;Sg'x'Gg . To;} ;d"bfosf ;xfosx?df o:tf] ;d:of cem a9\tf ?kdf b]lvg;S5 h'g >f]tsf] sdLsf] sf/0f jf cfjZos ;xof]usf] sdLsf] sf/0fn] x'g;S5 . o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmx?;Fu sfd ubf{ ;xfotf k'¥ofpg'x'g] JolQmx?n] cfˆgf] efjgfTsd cj:yfsf] af/]df Wofg lbg'kg]{ x'G5 / cfk'mnfO{ o:tf] cj:yfdf kg{af6 s;/L arfpg ;lsG5 eGg] s'/fdf Wofg lbg'k5{ .

cf3fthGo 36gf cg'ej u/]sf] JolQmsf] syfx? ;'Gbf ;xfos cfk}mdf klg cf3fthGo 36gfsf] k|ltlqmofx? pTkGg ug{ ;S5 . o:tf] cj:yfsf] sf/0f tkfO{+nfO{ cfˆgf] efjgfsf] Joj:yfkg ug{ ufx|f] x'g], c?;Fusf] cfˆgf] ;DaGwdf ufx|f] x'g], s'g} klg s'/fsf] lg0f{o lngsf] nflu ufx|f] x'g], zf/Ll/s ;d:ofx? -kL8f, b'vfO{, ljdf/L cj:yf_ x'g], tkfO{+sf] hLjg hLpg'sf] s]xL cy{ 5}g h:tf] dx;'; x'g], cfTdUnfgL x'g] x'g;S5 .

o;sf/0f o:tf] cj:yfsf] ;dfwfg ug{sf nflu cfjZos ljlwx?sf] af/]df ;f]Rg h?/L x'G5 h'g ljlwx?n] o:tf] k|ltlqmofx?sf] ;fdgf ug{ ;xof]u k'¥ofpF5 . tkfO{+nfO{ ufx|f] kfl//x]sf] o:tf ljrf/x?af6 d'Qm kfpg s] ug{ ;lsG5 < tkfO{+n] cfˆgf] z/L/ / dl:tis b'j}nfO{ s;/L zfGt agfpg ;Sg'x'G5 < tkfO{+nfO{ s'g} s'/fn] k|f]T;fxg lbG5 jf tkfO{+sf] cj:yfnfO{ /fd|f] agfpg dBt ug{;S5 < olb tkfO{\+n] ;xefuLx?nfO{ l;sfpg] ;fdfGos/0fsf] cEof; ;lhnf] nfU5 eg] Tof] cEof; tkfO+{ cfk}mn] klg ug{;Sg'x'G5 .

n}lËs lx+;f cfk}mn] klg cg'ej ug{'ePsf] JolQmx?sf] nflu o:tf] cj:yfdf sfd ug{ emg\ tgfjk"0f{ x'g;S5 . t/ of] cg'ejn] pxfFx?nfO{ cem klg ;xefuLx?sf] ;d:of /fd|f] ?kdf a'‰g d4t ug{;S5 .

o:tf] ;d:of cg'ej ug{'ePsf] JolQmx? h:t} ;xfosx?nfO{ klg ;xfotf ;d"xsf] cfjZostf x'g;S5 . ;Dwj ePdf c? ;xfosx?;Fu ;do ;dodf e]6]/ cfˆgf] cg'ejx? / efjgfx? afF8\g] ug'{xf];\ / ;Fu} cEof;x? ug{'xf];\ . o;n] w]/} nfe k'¥ofpg;S5 . olb tkfO{+sf] If]qdf sf]xL ;xfosx? x'g'x'G5 eg] pxfFx? ;a}sf] ;d"x agfP/ ;xfotfsf] ;d"x agfpg'xf];\, cfˆgf] efjgfsf] af/]df s'/f ug{sf] nflu ljZjfl;nf] ;fyL jf sf]xL JolQm vf]Hg'xf];\ t/ cfk'mn] sfd u/L/x]sf] JolQmsf] uf]kgLotf eg] eË gxf];\ . -lj:t[t hfgsf/Lsf] nflu k]h !#( df x]g'{xf];\ ._

!#= ;xfossf] ?kdf sfd ubf{ :jMx]/rfx

efu

! M 5'l§g]

laGb'x?

@@

!$= d"NofÍg / l;sfO{ p2]ZoM o; tflndsf] d"NofÍg lsg cfjZos 5 eGg] s'/fdf hf]8 lbg] . s] of] tflndaf6 tkfO{+sf] ck]Iff k"/f ePsf] 5 < s] of] tflndn] tkfO{+sf] sfd u/fO{df ;xof]u k'¥ofpg] >f]tx? lbPsf] 5 <

tflndsf] d"NofÍg dxTjk"0f{ x'G5 . d"NofÍgsf] dfWodaf6 tflndsf sldsdhf]/Lx? yfxf kfpg;S5f}F . tflndsf ;xefuLx? ;Gt'i6 x'g'x'G5 ls x'g'x'Gg, To; 7fpFsf] ;+:s[lt;Fu of] tflnd ;fGble{s 5 ls 5}g, jf s] s:tf kl/jt{gsf] cfjZostf 5 eGg] s'/f tflndsf] d"NofÍgaf6 yfxf ug{ ;lsG5 . o;sf/0f tflnd z'? ug{ cufl8 tkfO{+sf] ;xfossf] e"ldsfdf tkfO{+n] kfpg'ePsf] cg'ejsf] af/]df ;f]Rg s]xL ;do lng'xf];\ . tkfO{+n] s'g If0fdf ;kmn dx;'; ug{'eof] < tkfO{+n] sfd ug]{ cGt/fndf s] s:tf ljlwx? Yffxf kfpg'eof] h;n] ;d:ofsf] ;dfwfg ug{;S5 < tkfO{+sf] b]zsf] ljz]if s'/fx?sf] af/]df, b]zsf] cj:yf, ;+:s[lt ;fy} k|efjsf/L ;]jf s;/L k|bfg ug{ ;lsG5 eGg] s'/fx? ;f]Rg'xf];\ .

tflnd z'? x'g' cufl8 oL k|Zgx?sf] Vofn ug{'xf];\M y tkfO{+n] k'¥ofO/xg'ePsf] ;xof]u ;fFlRrs} nfebfoL ePsf] 5 eg]/ tkfO{+{n] s;/L a'‰g] <

y tkfO{+n] cfˆgf] sfdsf] k|efjsf/Ltfsf] d"NofÍg ug{ ;Sg'x'G5 < s;/L

y tkfO{+sf] sfdsf] k|efjsf/Ltfsf] d"NofÍg ug{ s] s:tf kIfx?n] dBt u5{ <

y eljiodf o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQm;Fu sfd ug{ s] s'/fsf] 1fgn] d4t k'¥ofpF5 xf]nf < tkfO{+nfO{ s'g} s'/fsf] af/]df ce}m 1fg lng'k5{ eGg] nfU5 <

y Pp6f c;n ;xof]uLdf s] s:tf u'0fx? x'g cfjZos 5 <

y tkfO{+n] k|of]udf NofO;Sg'ePsf] Pp6f /fd|f] ;dfwfg÷ljlw s] s] x'g\ <

tflnd kZrft oL k|Zgx?sf] Vofn ug{'xf];\M y tkfO{+n] tflnddf l;Sg'ePsf] b'O{j6f s'/fx? eGg'xf];\ h'g s'/fn] tkfO{+nfO{ Psbd} ;xof]u k'¥ofPsf] 5 .

oL s'/fx? tkfO{+nfO{ lsg ;xof]uL nfUof] <

y tkfO{+sf] kl/j]ifdf tkfO{+n] s] s:Tff syfx? Jff ;Gbe{ -metaphors_ sf] k|of]u ug{'x'G5 < o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ cfˆgf] efjgf / kL8fsf] Joj:yfkg ug{ d4t k'¥ofpg tkfO{+nfO{ s] s:Tff syfx? Jff ;Gbe{ -metaphors_ x?n] d4t u5{ <

y Pp6f c;n ;xof]uLdf s] s:tf u'0fx? x'g cfjZos 5 <

y tkfO{+sf] sfd ug]{ qmddf tkfO{+n] ef]Ug'ePsf] d'Vo r'gf}tLx? s] s] x'g\ <

y tkfO{+nfO{ yk s] s'/fsf] af/]df hfGg dg 5 < of] hfgsf/L tkfO{+nfO{ pknAw u/fpg s] ug{ ;lsG5 <

tflndsf] cGTodf tkfO{+sf] tflnd ;xfosn] tkfO{+nfO{ s]xL k|ZgfjnLx? ug{ lbg'x'g]5 -kl/lzi6 % x]g{'xf];\_ h;n] tkfO{+sf] cg'ejsf] d"NofÍg ug{ ;fy} eljiodf o:tf] tflnddf ;'wf/ Nofpg d4t ub{5 .

!$= d"NofÍg / l;sfO{

23efu ! M 5

'l§g] laGb'x?@#

!%= cfwf/e't l;åfGt / ljrf/x?sf] ;f/f+zp2]ZoM tflndsf l;sfO{x?sf] ;f/f+z

tflndsf] cjlwel/ pNn]v u/LPsf d'Vo l;åfGtx? lgDg cg';f/ pNn]v ul/Psf]5\ . cf3fthGo 36gf cg'ej u/]sf] JolQm;Fu sfd ubf{ oL s'/fx? Wofg lbg dxTjk"0f{ x'G5 .

y of}g lx+;f x'g' eg]sf] dfgj clwsf/sf] p‹g x'g' xf] / s'g} klg kl/j]zdf o:tf] cj:yf af/] a'‰g cfjZos x'G5 .

y cf3fthGo 36gfx? w]/} kL8fbflo x'g;S5, o;sf] em– emNsf] cfO{/xg;S5 / sltko cj:yfdf o:tf] efjgfnfO{ lgoGq0f ug{ ufx|f] x'g;S5 .

y oL 36gfsf] kL8fbfoL ;Demgfx?n] s'g} klg JolQmsf] jt{dfg cj:yf ;fy} eljiodf k|efj kfg{;S5 .

y o:tf] cf3fthGo 36gfk|ltsf] k|ltlqmofnfO{ s'g} klg JolQm cfk'm afFRgsf] nflu b]vfPsf] k|ltlqmofx? x'g\ eg]/ a'‰g cfjZos x'G5 .

y cf3ft eg]sf] s] xf] eGg] ;fdfGo 1fg ePsf] v08df o:tf] cj:yfdf s'g} klg JolQmn] b]vfpg] k|ltlqmofsf] af/]df tkfO{+n] a'‰g;Sg'x'G5 .

y o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQm;Fu sfd ug]{ qmddf tkfO{+sf] cfˆg} cg'ej / 1fg dxTjk"0f{ x'G5 .

o:tf] cf3fthGo 36gf cg'ej u/]sf] sf/0f s'g} JolQmsf] hLjg kl/jt{g ePsf] yfxf kfpg'ePsf] 5 / d4t k'¥ofpg rxfg'x'G5 eg] lgDg pNn]lvt s'/fx?df Wofg lbg cfjZos x'G5M

y ;xfossf] ?kdf tkfO{+ s'g} klg cf3fthGo 36gf cg'ej u/]sf] JolQmsf] nflu pkl:yt x'g'x'G5 eg] tkfO{+nfO{ pxfFn]:jLsfg{ ;Sg] cj:yf agfpg'xf];\ .

y slxNo} klg s'g} s'/fsf] nflu lhlb\b gug{'xf];\ t/ Pp6f cfb/0fLo jftfj/0f ;[hgf ug{'xf];\ .

y o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQm;Fu /fd|f] tl/sfdf s'/fsfgL ug{'xf];\, ;fdfGo ?kdf pxfFsf] ;d:ofsf] af/]df s'/f ug{'xf];\ / To:t} cj:yfsf] af/]df s'g} syfx? eGg'xf];\ .

y ;xfossf] ?kdf To; JolQmn] tkfO{+nfO{ :jLsfg{ ;Sg] cj:yf agfpg'xf];\ .

y s'g} klg s'/fdf pxfFx?n] b]vfpg] k|ltlqmofsf] sf/0fx? s] x'g;S5 egL tkfO{+sf] a'emfO{ pxfFx?;Fu afF8\g'xf];\

y pxfFnfO{ ;xfotfsf] cfjZos 5 eg] tkfO{+n] ;xfotf ug{;S5' egL a'emfpg'xf];\ / o;af/]df pxfFnfO{ s'/f ug{ dg 5 ls 5}g a'‰g vf]Hg'xf];\ .

y pxfFnfO{ cfjZos k/]sf] v08df d4t k'¥ofpg'xf];\ .

y cfjZos :jf:Yo ;]jf k|bfg u/LPsf] 5 ls 5}g ljrf/ ug{'xf];\ .

y hlt ;Sbf] zfGt ?kdf pxfFnfO{ Zjf; k|Zjf; ug{ lbg'xf];\ / tflnd k'l:tsfaf6 c? cEof;x? klg u/fpg k|of; ug{'xf];\ .

y ;Dej ePdf pxfFx?;Fusf] e]63f6 hf/L /fVg'xf];\ / tflnddf l;sfOPsf ljlwx?sf] af/]df 1fg lbg'xf];\ .

lgDg pNn]lvt s'/fx? ;Fw} ;Demg'xf];\M

y slxn]sflxF zf/Ll/s ?kdf ePsf] lx+;fx?sf] af/]df k|ltj]bg lbg cfjZos x'g;S5 . t/ o;f] ubf{ of] cj:yf cg'ej ug{'ePsf] JolQm cfk}maf6 :jLs[lt lng'xf];\ / pxfF;Fu ldn]/ dfq sfd cufl8 a9fpg'xf];\ . k|ltj]bgsf] nflu o; k'l:tsfdf pNn]lvt hfgsf/Lx? x]g{'xf];\ -efu # sf] v08 *) / o; k|lqmofsf] cjlwdf pxfFnfO{ cfjZos ;xof]u k'¥ofpg'xf];\ .

y k|ltj]bg tof/ ubf{ hlxn] klg hf]lvdsf] d"NofÍg ug{'xf];\ . slxn]sfxL 36gfsf] k|ltj]bg ubf{ To; JolQm / c? ;+nUg JolQmx?nfO{ cK7\of/f] x'g;S5 o;sf/0f c? pkfox? klg vf]Hg' pko'Qm x'G5 .

y o:Tff] 36gf cg'ej u/]sf] JolQm cfˆgf] 36gf / hLjg k|lt lhDd]jf/ x'g'k5{ . of] l;4fGtdf /x]/ sfd ug{'xf];\ .

y xfd|f] d'Vo p2]Zo eg]sf] o:tf] 36gf cg'ej u/]sf] JolQmsf] k'g{:yfkgf ug{' xf] . pxfFnfO{ cfˆgf] ;d'bfo, kl/jf/, ;dfh, b}lgs sfo{df k'gM kms{g s] s'/fn] d4t k'¥ofpg ;S5 ;f]Rg'xf];\ .

!%= cfwf/e't l;åfGt / ljrf/x?sf] ;f/f+z

efu @ tflnd

efu @ df tflndsf] af/]df hfgsf/L pNn]v u/LPsf] 5 . o;df !^ j6f v08x? 5g\ / tflnd k|bfos ;fy} ;xefuLx?sf] nflu cEof; / lgb]{zg o;df pNn]v u/LPsf] 5 .

tflnd k|bfossf] nflu lgb]{zg k[i7sf] jfFof kl§ pNn]v u/LPsf] 5 eg] ;d"xsf] nflu lgb]{zg k[i7sf] bfFof kl§ pNn]v u/LPsf] 5 .

o;df Pp6f syf pNn]v ul/Psf] 5 . tflnd k|bfosn] To; ;d"bfosf] s'/fx?nfO{ Wofgdf /fv]/ pNn]lvt syfnfO{ ;f]xL cg';f/ kl/jt{g ug{ ;Sg'x'G5 jf s'g} c? syf klg eGg ;Sg'x'G5 . tflndsf] cEof;x? ;fy} l;sfO{x? cg';f/ syf ldnfpgsf] nflu k[i7sf] jfFof kl§ lgb]{zg lbOPsf] 5 .

efu @ sf] ljifoj:t'bg !=:jfut, tflnd / o;sf] p2]Zo @*

Dffgj clwsf/sf] ;fGble{stf #)

tflndsf] af/]df #@

Ps c;n ;xfos #$

cf3ft eg]sf] s] xf] < s'g} klg cg'ej s;/L cf3fthGo x'g;S5 < #^

cf3ft k|ltlqmofx? s]s] x'G5g\ < #*

k'tnL dlxnfM p;sf] c;n hLjg $)

bf];|f] lbgM hLjg g} pyn k'yn ePsf] $^

uDeL/ cf3ft %$

syf cg';f/sf] cEof; ug]{ %^

cff3ftk"0f{ 36gfsf] ;Demgf lbg] sf/sx? (Triggers) / Tof] 36gfsf] em–emNsf] (Flashbacks) cfpg' %*

cf3fthGo 36gfsf] ;Demgfx? (Triggered memories) ^$

cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ ;fDo ug]{ ^*

l:y/Ls/0f ug]{ (Stabilising) &)

;lxi0f'tfsf] ‰ofn (The window of tolerance) &@

t];|f] lbgM Ps c;n ;xfosnfO{ lgofNbf &$

k'g{:yfkgfsf] ;Lkx?sf] kl/ro &^

cf3fthGo 36gfsf] ;Demgfx?sf] Joj:yfkg &*

;'/lIft 7fFp :yfkgf *)

;fdfu|L / cEof;x? *@

k'g{:yfkgfsf l;k ! *$

k'g{:yfkgfsf l;k @ *^

;fdfu|L afd; (Toolbox) sf] ;+If]lks/0f (^

ha cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;xfosnfO{ cfˆgf] syf ;'gfpF5g\ (*

cfkm" dfly ePsf] cfwnfO{ ph'/L ug{ rfxg] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ l:y/ ug{ / ;'/lIft /fVg !))

cfkm" dfly ePsf] cfwnfO{ ph'/L ubf{ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ;'/lIft /fVg !)@

vNalnPsf] lgGb|f / b'M:jKgsf] ;fdgf ug{] ;DaGwdf !)*

;d'bfodf kmls{g] tof/L ug{] !!)

cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ cfˆgf] kl/jf/ / ;fdflhs ;~hfn;+u k'g{ldngsf nflu tof/ kfg{] !!@

syfnfO{ cGTo ug{] !!$

syfsf ljleGg cGTox?sf] cGj]z0f ug{] !!^

;xefuLx?n] oxf l;s]sf 1fgx? eljiodf cfˆgf] sfddf k|of]u ug{] !!*

25efu @ M tfln

d@%

cEof;sf] ;"rL

cEof;x?

cEof; ! M kl/ro #@-##

cEof; @ M tkfO{+sf] cj:yfsf] af/]df a'emfpg] #@-##

cEof; # M Pp6f c;n ;xfosdf x'g] u'0fx?sf] af/]df atfpg'xf];\ #$-#%

cEof; $ M s'g} klg 36gf s;/L cf3fthGo x'g;S5 < #^-#&

cEof; % M cf3fthGo 36gf kZrft x'g;Sg] k|ltlqmofx?sf] klxrfg $*-$(

cEof; ^ M cf3fthGo 36gf kZrft x'g;Sg] k|ltlqmofx? ;f]Rg] %@-%#

cEof; & M tkfO{+sf] ;d'bfodf ePsf] ;xfossf] u'0fx? &^-&&

cEof; * M syfsf] cGTo !!$-!!%

e"ldsf clegosf cEof;x?

e"ldsf clego ! M ;xfos / cf3fthGo 36gf cg'ej u/]sf] JolQm larsf] klxnf] e]6 #$-#%

e"ldsf clego @ M k]m/L klg syfnfO{ eGbf %^-%&

e"ldsf clego # M cf3fthGo 36gfsf] em– emNsf] cfpFbf To; JolQmnfO{ zfGt u/fpg] ^)-^!

e"ldsf clego $ M syfnfO{ k]m/L eGg] / cf3fthGo 36gfsf] em– emNsf] lbg] s'/fx?nfO{ a'‰g] ^$-^%

e"ldsf clego % M cf3fthGo 36gfsf] em– emNsf] cfpg] JolQmx?nfO{ zffGt agfpg] / o:tf] cg'ej gu/]sf] JolQmx?sf] pT;'Stf a9fpg] ($-(%

e"ldsf clego ^ M s'g} klg JolQmn] cfˆgf] syf afF8\bf pxfFnfO{ s;/L ;xof]u k'¥ofpg]] !)^-!)&

;fdfGos/0fsf cEof;x?

;fdfGos/0f cEof; ! M z/L/nfO{ ;fdfGos/0f u/fpg] $$-$%

;fdfGos/0f cEof; @ M c+ufnf] ^*-^(

;fdfGos/0f cEof; # M df+;k]zLdf x'g] tgfanfO{ lj:tf/} lgsfNg] &$-&%

;fdfGos/0f cEof; $ M ;'/lIft 7f+p agfpg] *)-*!

;fdfGos/0f cEof; % M jt{dfg cj:yf k|tL ;r]t u/fpg] *^-*&

;fdfGos/0f cEof; ^ M Gofgf] c+ufnf] **-*(

;fdfGos/0f cEof; & M cfˆgf] z/L/sf] tf}n dx;'; ug]{ ()-(!

;fdfGos/0f cEof; * M 9f8nfO{ ;Lwf ug]{ (@-(#

efu

@ M tfln

d@^

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;d"xdf ug]{ cEof;

b'O{ hgfsf] ;d"xdf ug]{ e"ldsf clegosf] cEof;

k[i7sf] bfFof kl§ 7"nf] :jf/df

tflndsf] lgb]{zgx?

tflnd k|bfossf] nflu ljz]if lgb]{zg

Psfb]zdf ==========

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

ofb ug{'kg]{ d'Vo s'/fx?M h:t}, of] syfn]==========_

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

k[i7sf] bfFof kl§ 7"nf] :jf/df elgg'kg]{ s'/fx?

k'tnL dlxnfsf] syf

k'gM hfgsf/L o; tflnddf tflnd k|bfos ;fy} ;xefuL b'j}sf] nflu cEof; / lgb]{zgx? pNn]v u/LPsf] 5 .

k[i7sf] bfFof / jfFof kl§ ePsf] b'j} hfgsf/Lx? k9\g'kg]{ x'G5 . k[i7sf] jfFof kl§ ;'emfj / pNn]lvt cEof;sf] k[i7e"ld JofVof ul/Psf] x'G5 h'g tflnd k|bfossf] nflu xf] . k[i7sf] bfFof kl§ tflnd k|bfosn] ;xefuLx?nfO{ JofVof ug{'kg]{{ s'/fx? ;fy} ;xefuLx?n] ug{'kg]{s'/fx? pNn]v ul/Psf] 5 .

tflndsf] cjlwdf ;xefuLx?n] k[i7sf] jfFof kl§ ePsf] hfgsf/Lx? x]g{ / k9\g ;Sg'x'G5 h;df bfFof kl§ pNn]lvt s'/fx?sf] nflu yk hfgsf/L k|bfg ul/Psf] x'G5 . ha o; tflndsf] ;xefuLx?n] tflnd lbg'x'G5, Tof] ;dodf pxfFx?n] k[i7sf] bfFof / jfFof kl§ ePsf] b'j} hfgsf/Lx? k|of]u ug{ ;Sg'x'G5 .

d'Vo ;Í]tx? efu @

tflnd k|bfossf] nflu 7"nf] :jf/df eGg]

k[i7sf] jfFof kl§ tflnd k|bfossf] nflu lgb]{zgM

k[i7sf] bfFof kl§7"nf] :jf/df elgg'kg]{ s'/fx?

27efu @ M tfln

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@ M tfln

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Tfflnd k|bfossf] nflu

@*

lbg != :jfut, tflnd / o;sf] p2]Zo

lbg !=:jfut, tflnd / o;sf] p2]Zo p2]ZoM tflnd k|bfos / ;xefluljr /fd|f] ;DaGw sfod ug]{, tflndsf] p2]Zosf] af/]df /fd|f]] a'emfO{ :yfkgf ug]{ . tflndsf] cGt/fndf ;xefuLx?nfO{ cfˆgf] cg'ej / 1fg afF8\g k|f]T;fxg ug]{ .

cfˆgf] kl/ro lbg'xf];\ / tkfO{+sf] k[i7e"ldsf] af/]df atfpg'xf];\ .

/fd|f] clejfbgn] tflnd z'? ug{'xf];\ . ;xefuLx?nfO{ pxfFx?sf] OR5f / ;+nUgtfsf] nflu wGojfb lbg'xf];\, dfgj clwsf/k|ltsf] k|ltaåtf, lx+;f lj?å, ljz]if u/L dlxnf lx+;f lj?åsf] pxfFx?sf] sfd . tkfO{+sf] kl/ro /fd|f] tl/sfn] atfpg'xf];\ . ;fy} tflndsf] p2]Zosf] af/]df atfpg'xf];\ .

;xeflux?sf] kl/j]zsf] af/]df s]xL s'/f atfpg'xf];\ . xfdL sxfFaf6 cfPsf xf}F egL atfpg'xf];\ . ;xeflux? ;a} o:tf] cf3fthGo 36gfk|lt ljleGg tl/sfn] sfd ug{ ;S5g\ . o;} u/L n}lËs lx+;fsf] dfldnfdf klg pxfFx?n] km/s tl/sfdf sfd ul//x]sf] x'g;S5 o;sf/0f ;xeflux?sf ;a} JolQmsf] of]ubfgnfO{ :jLsfg{' cfjZos x'G5 / ;xeflux?df Psn] csf{nfO{ afF8]sf] s'/fx?df Ps=csf{]n] k|f]T;fxg kfpg]5 egL xfdL ljZjf; u5f}FF .

olb tkfO{Fn] efiff cg'jfb u/Llbg] JolQmnfO{ /fVg'ePsf] 5 eg] pxfFx?sf] klg kl/ro lbg'xf];\ . pxfFx? oxf+ lsg x'g'x'G5 eGg] s'/f /fd|f];+u atfpg'xf];\ / pxfFx? s'g} klg ;/sf/L ;+:yf jf k|x/L;Fu cfaå x'g'x'Gg eGg] s'/f klg k|i6 kfg{'xf];\ .

tkfO{+ h'g ;d'bfodf sfd ub}{ x'g'x'G5, To; ;d'bfosf] af/]df /fd|/L hfg] a'e]msf] JolQm;Fu tflndsf] cufl8 s'/f ug{'xf];\ / To; ;d'bfosf JolQmx? ;xeflux?;+u e]6\gsf] nflu s] u5{g\, ;d"xdf s;/L a:5g\ eGg] s'/fsf] hfgsf/L kfpg'xf];\ . lgDg k|Zgx? ;f]Wg'xf];\M

y o; ;d'bfosf] ;+:s[lt cg';f/ lzIfsx?n] cfˆgf] kl/ro s;/L lbG5g\ < s] s:tf s'/fx?df pxfFx?n] Wofg lbg cfjZos 5 <

y o; ;d'bfodf pxfFx?sf] nflu klx/gsf] nflu s'g} lgodx? 5g\ <

y s] s:tf s'/fx? ug{ l7s 5 / s] s:tf s'/fx? ug{ o; ;d'bfodf /fd|f] dflg+b}g <

y o:tf] jftfj/0fdf ;xefuLx?n] s] s:tf s'/fx? afF8\g ?rfpg'x'G5 <

;xefuLx?n] pNn]v u/]sf p2]Zosf ;fy} o;sf] kl/0ffdsf] af/]df a'‰g'ePsf] 5 eGg] s'/f ;'lglZrt ug{'xf];\ . o; tflnddf pkl:yt ;xefuLx?sf] tflndsf] cfzf ck]Iffsf] af/]df s'/f ug{'xf];\ . ;xefuLx?nfO{ pxfFx?sf] s'g} cfzf ck]Iffx?sf] k'/f x'g;S5g\ eg] pxfFx?sf] s'g} cfzf ck]Iffx? k"/f gePsf] v08df To; af/]df 5nkmn ug{ ;lsG5 egL eGg'xf];\ .

;xefuLx?df ePsf] 1fg / cg'ejs} cfwf/df tflndnfO{ cufl8 a9fpg ;lsG5 eGg] s'/fdf hf]8 lbg'xf];\ . xfdL Ps cfk;df 5nkmn u/]/ Ps– csf{af6 l;Sg]5f}F . ;d"xdf o;f] ug{' Psbd dxTjk"0f{ x'G5 . tkfO{+n] lgDg s'/f 5nkmn ug{ ;Sg'x'G5M

dlxnf dfyL x'g] lx+;fsf] dfqf / 3gTj (The scale and gravity of violence against women) of] s'/f w]/} dflg;x?n] gsfg{ vf]H5g\ t/ ;fx;Lnf] dlxnfx?n] o; ljifosf] af/]df Wofgfsif{0f ug{ o; lj?å u}x| ;/sf/L ;+:yfx?, ;/sf/;Fu / cfˆgf] ;d'bfodf n8]sf 5g\ .

dfgj clwsf/M dfgj clwsf/sf] ljifonfO{ Wofg lbP/ sfd ubf{ xfd|f] sfdnfO{ Pp6f l7s dfu{lgb]{zg / cfzf lb+G5 . xfd|f] lbg j lbg hLjgdf o:tf] lx+;fsf] cg'ej u/]sf dlxnfx?nfO{ s'g} g s'g} k|;+Ëaf6 e]6\bf xfdLn] cfˆgf] tj/af6 dlxnfx? dfly x'g] o:tf] lx+;fsf] cGTo ug{ ;fgf] ?kdf ePklg s] ;xof]u jf of]ubfg k'¥ofpg ;S5f}F ;f]Rg'k5{ .

29efu @ M tfln

d

7'nf] :j/df eGg]

@(

lbg != :jfut, tflnd / o;sf] p2]Zo

lbg !=:jfut, tflnd / o;sf] p2]Zo p2]ZoM tflnd k|bfos / ;xeflux? ljr /fd|f] ;DaGw sfod ug]{, tflndsf] p2]Zosf] af/]df /fd|f] a'emfO{:yfkgf ug]{ . tflndsf] cGt/fndf ;xefuLx?nfO{ cfˆgf] cg'ej / 1fg afF8\g k|f]T;fxg ug]{ .

tflnd k|bfosn] o;f] eGg'xf];\M

d tkfO{+x?nfO{ o; tflnddf:jfut ub{5' . xfdLnfO{ oxfF af]nfpg'ePsf]df wGojfb / casf] tLg lbgdf tkfO{+x?nfO{ lx+;f cg'ej ug{'ePsf] dlxnfx? lardf ;xfossf] ?kdf sfd ug{sf] nflu tkfO{+x?nfO{ s]xL 1fg / hfgsf/L lbgsf] nflu of] df}sf lbg'ePsf]df klg wGojfb 5 .

dnfO{ cf3fthGo 36gf / o:tf] 36gfsf sf/0f x'g] k|ltlqmofx?sf] af/]df 1fg 5 h'g d tkfO{+x?nfO{ afF8\g]5' . t/ d of] s'/f tkfO{+x?nfO{ z'? b]lv g} hfgsf/L ug{ rfxG5' ls o; tflndsf] cjlwe/L dnfO{ tkfO{+x?sf] ;xefuLtf, tkfO{+x?sf] cg'ej / 1fg afF8\g] ;fy} tkfO{+sf] ljrf/x? afF8\g] ug{'k5{ .

tkfO{+n] o; tflnddf Pp6f dxTjk"0f{ of]ubfg k'¥ofpg ;Sg'x'G5 lsgeg] tkfO{+x?nfO{ cfˆgf] ;d:of / kl/j]zsf] af/]df, cfˆgf] ;d'bfosf] af/]df, ;d'bfodf a;f]af; ug]{ JolQmx?sf] af/]df yfxf 5 h;sf] sf/0f tkfO{+n] tflnddf s] ubf{ l7s x'G5, s] s:tf] s'/fx?Dff Wofg lbg'k5{ egL cfˆgf] cg'ej / 1fgsf s'/fx? afF8\g ;Sg'x'G5 .

xfdL tflnd ;'? ug{ cufl8 d tflnd k|bfossf] ?kdf d]/f] kl/ro lbg rfxG5' / o; tflndsf] af/]df s]xL dxTjk"0f{ hfgsf/L klg lbg rfxG5' . o; kl5 xfdLn] ljZjf; ub}{ cfPsf] s]xL s'/fx?sf] af/]df d eGg]5' . d ljz]if u/L dfgj clwsf/ / o; ljifodf xfdLn] s;/L sfd ug{;S5f}F eGg] af/]df 5nkmn ug{ rfxG5' .

casf] tLg lbgdf xfdL dlxnfx? dfly x'g] lx+;f, dlxnfx?n] ef]Ug'kg]{ b'v, ;fy} dlxnfx?sf] ;fx; / zlQmsf] af/]df s'/fsfgL ug]{5f}F . klxn] b]lv g} dlxnfx? dfly x'g] lx+;fnfO{ xfd|f] ;dfhn] Tolt rf;f] lb+b}gYof]] / /fhgLlts kl/j]ifdf klg o; ljifosf] s]xL dxTj lyPg . of] s;}sf] lglh dfldnf xf], 3/sf] dfldnf xf] egL dflg;x?n] ljZjf; uy]{ jf o'åsf] ;dodf ;w}+ eO{/xg] s'/f xf] egL ;f]Ry] . clxn] cfP/ of] ;f]rdf s]xL xb;Dd t kl/jt{g cfPsf] 5 eGg] d ljZjf; u5{' . clxn]sf] ;dfhdf dlxnfx?dfly x'g] o:tf] lx+;fnfO{ ck/fwsf] ?kdf ;fy} dfgj clwsf/ pNn‹gsf] ?kdf lnOG5 . h'g ljifosf] lj?å n8\g, o:tf] 36gf x'gaf6 hf]ufpg, ;fy} xfd|f] ;dfhaf6 o:Tff] 36gfx? 3/df xf];\ of aflx/, zflGtsf] ;dodf xf];\ jf o'åsf] ;dodf, k"/} ?kdf x6fpg cfjZos 5 .

efu

@ M tfln

d


#)

Dffgj clwsf/sf] ;fGble{stf

Dffgj clwsf/sf] ;fGble{stfp2]ZoMdfgj clwsf/sf] JofVof / cf3fthGo 36gf cg'ej u/]sf] JolQmx?sf] ljrdf sfd ug{sf] nflu dfgj clwsf/sf] dxTj

dfgj clwsf/sf] af/]df yf]/} ?kdf JofVof ug{'xf];\ . s;}nfO{ pgLx?sf] dfgsf] efjgf lbg lsg cfjZos 5 eGg] s'/f atfpg'xf];\ . s]xL d'Vo s'/fx? lgDg pNn]lvt x'g;S5M pQ/bfloTj, Gofo, ;d:ofsf] ;dfwfg,:jf:Yo clwsf/ . dfgj clwsf/sf] ljifo s;/L cf3fthGo 36gf ;fy} dlxnfx?dfly x'g] lx+;f;Fu hf]l8Psf] 5 eGg] s'/f JofVof ug{'xf];\ .

dfgj clwsf/sf] d'Vo s'/fx?sf] af/]df JofVof ug{'xf];\ / tkfO{+sf] ;d"xsf] cg'ejsf] af/]df 5nkmn ug{'xf];\ . lgDg pNn]lvt dWo] s'g} Pp6f dfWod ckgfpg ;Sg'x'G5 .

!= ;d"xdf ;a} JolQmnfO{ dfgj clwsf/ ;DalGw /fd|f] 1fg 5 eg] efu ! df dfgj clwsf/sf] ;Ddfg / dlxnfx? dfly x'g] lx+;fsf] -k]h !)–!@_ v08;Fu hf]8\g'xf];\, / efu # sf] v08 * df ePsf] k|ltj]bgsf] v08df ;fdfGo ?kdf dfq 5nkmn ug{'xf];\ .

@= olb ;d"xnfO{ dfgj clwsf/ ;DalGw yf]/} dfq 1fg 5 eg] efu ! df dfgj clwsf/sf] ;Ddfg / dlxnfx? dfly x'g] lx+;fsf] -k]h !)–!@_ v08df, / efu # sf] v08 * df ePsf] k|ltj]bgsf] v08df 5nkmn ug{'xf];\ .

#= tflndsf] cjlwel/ xfdL dfgj clwsf/sf] af/]df 5nkmn ug]{5f}F eg]/ ;xefuLx?nfO{ eGg'xf];\ . dfgj clwsf/n] lgDg pNn]lvt s'/fx? ;'lglZrt u5{ egL JojVof ug{'xf];\M

y lx+;f cg'ej u/]sf] dlxnfx?n] cfˆgf] ;'/Iffsf] nflu dfu ug{'k5{

y dlxnf jf k'?if, b'j}n] s'g} klg k|sf/sf] lx+;f u/]df pgLx?sf] Jojxf/sf] nflu pgLx? lhDd]jf/ x'g'k5{ .

y ;/sf/n] dlxnfx?nfO{ pgLx?dfly x'g] lx+;faf6 arfpg'k5{, cfwLx?nfO{ bG8 lbg'k5{ / ;dfhdf o:tf] dlxnfx? dfly x'g] lx+;f x'g glbg pko'Qm ;fdflhs / /fhgLlts lgodx? agfpg'k5{ .

o:tf] lx+;f cg'ej u/]sf] JolQmn] cfk'mdfly ePsf] lx+;fsf] k|ltj]bg lbg] lg0f{o u/]sf] 5 jf Gofosf] nflu n8\g rfxG5 jf eljiodf x'g;Sg] lx+;faf6 s;/L hf]lug;S5 eGg] af/]df tflnd k|bfosn] s;/L oL JolQmx?nfO{ ;xfotf k'¥ofpg;S5 eGg] ljifodf klg xfdL 5nkmn ug]{5f}F . tn pNn]lvt s'/fx? eGg'xf];\ . gf]a]n zfGtL k'/:sf/ kfpg'ePsf] tLg dlxnfx? h;n] dlxnf dfly x'g] lx+;f lj?¢ n8]sf lyP, pgLx?sf] ;Demgfdf xf] . tkfO{+sf] ;d"xnfO{ ldNg] u/L kl/dfh{g u/]/ oL s'/fx? eGg'xf];\M

tkfO{+x? ;a} ;xfl;nf] JolQm x'g'x'G5 . tkfO{+x?n] c?sf] nflu sfd ubf{ slxn]sflx+ cfˆg} hLjgnfO{ klg hf]lvddf /fVg'ePsf] s'/f xfdLnfO{ yfxf 5 / o;sf/0f tkfO{+x? lgs} g} ;fxl;nf] dlxnfx? x'g'x'G5 / xfdL tkfO{+x?n] ug{'ePsf] sfdk|lt lgs} g} ue{ ub{5f}F . tkfO{+x? s} sfdx?¢f/f g} xfd|f] ;+;f/ Pp6f /fd|f] dfu{df cl3 a9\g ;S5 . ;fgf] ;fgf] kfOnf lnP/ . slxn]sfxL+ ljleGg kl/l:yltsf sf/0f, a9\b} uO/x]sf] lx+;fsf sf/0f tkfO{+x? cfzfljlxg x'g'xf]nf t/ x/]s lbgsf] ;fgf] k|of;n] g} xfdLnfO{ xfd|f] p2]Zo xfl;n ug{ dBt u5{ eGg] s'/f ;Demg'xf];\ .

;g\ @)!! Dff tLg dlxnfx?nfO{ gf]a]n zfGtL k'/:sf/ lbOPsf] lyof] . tL dWo] Pshgf lna]l/ofsf] /fi6«klt Pn]g hf]g;g ;/lnkm x'g'x'GYof] . c? b'O{ hgf rflx+ tkfO{+x? h:t} o:Tff] lx+;f lj?¢ n8\g] ;fy} cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx?;Fu sfd ug]{ dlxnfx? x'g'x'GYof] h;sf] gfd x'g\M n]df 3f]lx / tfjfsf]n s/dfg . pxfFx?n] cfk'mn] kfpg'ePsf] tSdf ljZj el/ g} ;a} dlxnfx? h;n] zflGt,:jf:Yo, Gofo, lzIff, dlxnf / k'?if b'j}sf] nflu ;dfg clwsf/sf] nflu nl8/xg'ePsf] 5, pxfFx?sf] nflu ;dlk{t ug{'eof] . 3f]ljn] cfk'mn] u/]sf] n8fO{+sf] af/]df ;De]m/ o;f] eGg'eof], ækbsf] nflu n8fO{+ u/]/ cfzff xfg{'ePsf] JolQmx?sf] nflu xfdL lyof}F . xfdLn] xfd|f] xf/]sf] hLjg / dgdf ePsf] kL8fnfO{ af]s]/ xfdLdf ePsf] cGofo / qf;sf] lj?¢ hfUof}F . xfdLn] lx+;fsf] dfWod geP/ zfGtk"0f{ n8fO{+n] g} Tof] o'¢sf] cGTo u¥of}+ . lsgls lx+;|s n8fO{+n] xfd|f] b]zdf cem kL8f / ljgfz dfq lgDTofof] .Æ pxfFsf] efif0fdf pxfFn] eGg'eof] ls æpxfFn] e]6]sf dlxnfx?n] anfTsf/ / of}+g b'Jo{jxf/ eg]sf] 7"nf ljifox?sf] kl/0ffd x'g\ lsgsL dlxnfx? s'g} klg 7"nf lg0f{ox?df ;dfj]z x'Fb}gg\ . o;sf/0f eujfg;Fu olx g} ch{ ljlGt u/f}F ls xfdL dlxnfx?n] Psn] csf]{nfO{ ;xof]u ug{;sf}F / xfd|f] sfddf eujfgn] ;fy lbg'x'g]5 . of] tflndn] xfdLnfO{ w]/} ?kdf k|f]T;fxg u/f];\ .Æ

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Dffgj clwsf/sf] ;fGble{stf

dfgj clwsf/sf] ;fGble{stfp2]ZoM dfgj clwsf/sf] kl/ro / cf3fthGo 36gf cg'ej u/]sf JolQmx?;Fu sfd ubf{ o;sf] dxTj

ljz]if u/L of}g lx+;f cg'ej ug{'ePsf] dlxnfx? df s:tf] k|efj kg{;S5 / o:tf] cj:yf cg'ej ug{'ePsf] dlxnfx?sf] cfTdan a9fpg ;fy} pgLx?nfO{ Pp6f gofF cfzf lbg xfd|f] tj/af6 s] ug{ ;lsG5 eGg] s'/fdf 5nkmn ug]{5f}F .

dlxnfx?sf] nflu dfgj clwsf/ Pp6f dxTjk"0f{ kIf xf] . x/]s JolQmsf] dfg, dof{bf / dfgjtfdf s]lGb|t eP/ dfjg clwsf/ ;fGble{s lqmofsnfk ug{ cfjZos x'G5 . o:tf] dfgj clwsf/af6 alGrt jf ckdflgt dx;'; ug{'ePsf] JolQmx?nfO{ ;w}F c?nfO{ ;Ddfg lbg] / cfk}mnfO{ klg ;Ddfg ug]{ ug{'k5{ . ;a} k|sf/sf] lx+;f / dfgj clwsf/sf] pNn‹g ;fy} s;}dfly u/Lg] ckdfgsf] s'/fx? lj?¢ n8\g] / ;a}nfO{ Gofosf] ;'lgZrttf ug]{ . lx+;f / dfgj clwsf/sf] pNn‹g x'gaf6 arfpgsf] nflu ckgfpg] dfWodx? g} dfgj clwsf/ xf] .

cGt/f{li6«o dfgj clwsf/df pNn]lvt ;a} s'/fx?df dfjg clwsf/df cfwfl/t k¢ltn] Wofg lb+b5 / x/]s kIfdf dfjg clwsf/ ;'lglZrt ub{5 . clwsf/sf] d'Vo p2]Zo eg]sf] x/]s JolQmnfO{ pgLx?sf] clwsf/sf] af/]df ;r]t u/fpg] / cfˆgf] clwsf/sf] k|of]u ug{ ;r]t u/fpg] xf] . o;sf] ;fy} dfjg clwsf/df cfwfl/t k¢ltnfu" ug]{ JolQmx?n] s'g} klg k|sf/sf] lx+;f ;fy} dfgj clwsf/sf] pNn‹g lj?¢ af]Ng'x'G5 / x/]s JolQmsf]dfgj clwsf/sf] pNn‹g x'gaf6 hf]ufpg'k5{ eGg] ljifonfO{ hf]8 lbg'x'G5 . o;f] x'g uPdf cfjZos s'/fx?df Wofg k'¥ofpg'k5{ eGg] ljifodf ljZjf; ug{'x'G5 . s'g} klg s'/fdf hjfkmb]xL x'g' / Gofosf] nflu jsfnt ug{' Psbd dxTjk"0f{ x'G5 . dfjg clwsf/df cfwfl/t k¢ltnn] dfgj clwsf/sf] pNn‹g u/]sf] JolQmx?nfO{ cfk'mn] u/]sf] sfo{ dfly lhDd]jf/ x'g'k5{ egL hf]8 lbG5 . dfjg clwsf/df cfwfl/t k¢ltn] nfu" ubf{ Wofg lbg'kg]{ s]xL l;bfGtx? lgDg pNn]lvt 5g\M

y ;xefuLtfM sf]xL klg JolQmnfO{ p;sf] cfˆgf] hLjgdf jf cfˆgf] dfgj clwsf/df k|efj kfg]{ lg0f{ox? 5g\ eg] To;df ;xefuL x'g] clwsf/ p;sf] x'G5 .

y hjfkmb]xL x'g]M ;/sf/ / ;/sf/L sfo{nox?n] dfgj clwsf/sf] pNn‹g u/]sf] JolQmx?nfO{ pgLx?n] u/]sf] sfdsf] nflu lhDd]jf/ agfpg dxTjk"0f{ x'G5 / dfgj clwsf/ k|ltsf] cfˆgf] bfloTj k"/f ug{'kg]{ x'G5 . cfk'mn] cg'ej u/]sf] lx+;fsf] af/]df k|ltj]bg lbg rfxg] ;fy} ;xfotfsf] nflu dfu ug{'ePsf] JolQmx?nfO{ pxfFx?sf] dfux? k|i6fpg'k5{ .

y ;dfgtfM s'g} klg cj:yfdf o:tf] lje]bsf] s'/fx? x6fpg h?/L 5 . dfjg clwsf/sf] s'/fx?nfO{ Wofgdf /fv]/ s'g} klg k|sf/sf] lje]bsf s'/fx? x6fOg'k5{ / To; JolQmsf] dfjg clwsf/sf] ;'lglZrttf x'g'k5{ .

y ;zlQms/0fM dfgj clwsf/n] ;zlQms/0f dfq g} 7Ls xf] egL eGb}g . dfgj clwsf/sf] l;åfGt cg';f/ x/]s JolQm / ;dfhn] cfˆgf] clwsf/sf] af/]df a'‰g ;fy} To;sf] k|of]u s;/L ug]{ eGg] a'‰g cfjZos 5 egL eGb5 . o;sf ;fy} x/]s JolQm / ;dfhn] cfˆgf] hLjg / ;d'bfodf k|efj kfg]{ gLlt, lgodsf] ljsf; ug]{ sfo{df ;xefuL x'g'k5{ eGg] s'/fdf hf]8 lb+b5 / o:tf] s'/fsf] ;'lglZrttf ;/sf/n] ug{'k5{ eGg] s'/fdf o;n] hf]8 lb+b5 .

y dfgj clwsf/ k|ltsf] sfg"gL bfloTj (Legal obligations to respect human rights): ;a} JolQmn] cfˆgf] clwsf/ /fli6«o tyf cGt/f{li6«o ?kdf ePsf dfgj clwsf/sf] ;‹7g¢f/f ;'lglZrt x'G5 eGg] s'/f a'‰g cfjZos 5 .

oL p|Nn]v u/LPsf l;¢fGtx? n]v]/ leQfdf 6fF:g'xf];\ tfls ;a}n] oL l;¢fGtx? ;Demg ;Sg'x'G5 .

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tflndsf] af/]df

tflndsf] af/]df pp2]ZoM ;xefuLx?nfO{ Ps csf{;Fu lrgfpg] . ;a} ;xefuLx?n] cfk'm Tof] ;d"xsf] Ps d'Vo JolQm x'F eGg] cfef; u/fpg] / c? ;xefuLx?af6 klg w]/} 1fg / cg'ejsf] s'/f l;Sg ;lsG5 eGg] s'/fsf] cfef; u/fpg] . tflndsf] cfzf ck]Iffx? s] 5g\ To; af/]df a'‰g] .

x/]s ;xefuLx?n] cfˆgf] kl/ro lbg'kg]{ x'G5 / sfd ubf{sf] pxfFsf] cg'ejsf] af/]df eGg'kg]{ x'G5 .

x/]s ;xefuLx?nfO{ lgDg s'/f ug{sf] nflu eGg'xf]\;\M

y pxfFsf] gfd, pxfF sxfFaf6 cfpg'ePsf] / sxfF sfd ug{'x'G5 eGg] s'/fsf] hfgsf/L lbg] .

y pxfFsf] k]zfdf ug{'kg]{{ sfd / cg'ejsf] af/]df eGg]

y tflndsf] ck]Iffsf] af/]df eGg]

cEof; !M kl/ro kl/ro lbgsf] nflu tkfO{+n] æafNg] n¶LÆ sf] k|of]u ug{ ;Sg'x'G5 . -of] n¶L ;a} ;xefuLx?n] cfˆgf] kl/ro lb+bf af]Sg'x'G5 / cfˆgf] kfnf] kl5 csf]{ ;xefuLnfO{ lbg'x'G5_

olb tkfO{+n] ;xefuLx?sf] gfd l56f] ;Demg rfxg'x'G5 eg] v]nx? v]nfpg'xf];\ . æd]/f] hxfh ====n] e/LPsf] 5Æ jf æd]/f] gfd Plngf xf] / dnfO{ kf}8L v]Ng dgnfU5Æ eGg] v]nx? v]nfpg'xf];\ / cfˆgf] ;fyLn] s] eg]sf] xf] Tof] ;xefuLx?nfO{ bf]xf]¥ofpgsf] nflu eGg'xf];\_ cyjf, klxnf] ;xefuLnfO{ cfˆgf] gfd eGg lbg'xf];\ / bf];|f] ;xefuLnfO{ ;fyLsf] gfd ;fy} cfˆgf] gfd klg eGg nufpg'xf];\, To;}u/L t];|f] ;xefuLn] cfˆgf] gfdsf] ;fy} klxnf] ;xefuLsf] gfd / bf];|f] ;xefuLsf] gfd klg eGg'kg]{x'G5 .

;xefuLx?sf] ck]Iffx? sfuhdf n]Vg'xf];\ h;n] tkfO{+nfO{ afFsL efux? ToxL cg';f/ tof/L ug{ ;fy} d"NofÍgsf] nflu klg ;xfotf u5{ .

cEof; @M tkfO{+sf] cj:yfs++++f] af/]df atfpg'xf];\

of] cEof;n] tkfO{+ ;fy} tkfO{+sf] ;xefuLx? s:tf] kl/j]]ifdf sfd ug{'x'G5 eGg] af/]df, pxfFx? sfd ug{'x'g] jftfj/0f, ;f+:s[lts kIfx?, sfd ug]{ tl/sf, /fhgLlts cj:yf / cfly{s kl/++j]ifsf] af/]df dxTjk"0f{ hfgsf/L lb+b5 . csf]{ k[i7df pNn]v u/LPsf k|Zgx?n] tkfO{+nfO{ oL s'/fx?sf] af/]df hfgsf/L kfpg d4t ug]{5 . ;xefuLx?nfO{ klxnf $ b]lv ^ hgfsf] ;d"xdf oL s'/fx?sf] af/]df 5nkmn ug{sf] nflu eGg'xf];\ . o;kl5 ;a} ;xefuLx?sf] cufl8 oL hfgsf/Lx? afF8\gsf] nflu eGg'xf];\ . ;xefuLx?sf] d'Vo aF'bfx? l6Kg'xf];\ .

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tflndsf] af/]df

tflndsf] af/]dfp2]ZoM ;xefuLx?nfO{ Ps csf{;Fu lrgfpg] . ;a} ;xefuLx?n] cfk'm Tof] ;d"xsf] Ps d'Vo JolQm x'F eGg] cfef; u/fpg] / c? ;xefuLx?af6 klg w]/} 1fg / cg'ejsf] s'/f l;Sg ;lsG5 eGg] s'/fsf] cfef; u/fpg] . tflndsf] cfzf ck]Iffx? s] 5g\ To; af/]df a'‰g] .

tflnd k|bfosM of] tLg lbg] tflnd xf] . of] tflndaf6 tkfO{+n] ;fdfGo ?kdf cf3ft eg]sf] s] xf], n}lËs lx+;f cg'ej ug{'ePsf] dlxnfx?dfly o;sf] k|efj s:tf] x'g;S5, / o:tf] k|ltlqmofx?sf] s;/L Joj:yfkg ug]{ eGg] af/]df a'‰g'x'G5 . tkfO{+x?nfO{ xfdL ljleGg cEof;x?sf] af/]df hfgsf/L lbg]5f}F h;n] tkfO{+x?nfO{ ;xfotf k'¥ofpg]5 . of] a'emfO{ c? ;xfos ;fy} cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx? lardf k'¥ofpgsf] nflu ;Gbe{ -Metaphor_ sf] k|of]u ug{'xf];\ . tkfO{+x?n] clxn] g} /fd|f] sfd u/L/xg'ePsf]5 / cfˆgf] ;d'bfo ;fy} ;+:s[ltsf] af/]df tkfO{+x?nfO{ /fd|f] 1fg 5 . hlxn] klg tkfO{+x?sf] sfddf gofF 1fg ckgfpg' dxTjk"0f{ x'G5 . o;sf/0f tkfO{+n] cfˆgf] sfd ug]{ If]qsf] cfjZostf cg';f/ o; tflndsf l;sfO{x? ckgfpg ;Sg'x'G5 . tkfO{+n] cfˆgf] cg'ej / cfk'm;Fu ePsf] 1fg xfdL dfem afF8\g'eof] eg] tflndnfO{ /fd|f] dfu{df nfg ;lsG5 . tflndsf] cGt/fndf tkfO{+n] oxfF 5nkmn u/LPsf] s'/f tkfO{+n] ug]{ sfddf sltsf] ;fGble{s 5 eGg] s'/fdf xfdL 5nkmn klg ug]{5f}F .

tflnddf tkfO{+x?n] Joxfl/s ?kdf ug{'kg]{{ s'/fx? klg pNn]v u/LPsf 5g\ h'g tkfO{+x?n] /f]n Kn] / 5nkmnsf cEof;x?¢f/f l;Sg ;Sg'x'G5 . tkfO{+n] l;Sg'ePsf] s'/fx?nfO{ nfu" ug{sf] nflu oL cEof;x?n] d4t ug]{5 .

dfjg clwsf/ pNn‹g ePsf] cj:yfdf x'g] cf3fthGo 36gf kZrftsf kltlqmofx? b]v]sf], ef]u]sf] cfwf/df d}n] w]/} cg'ejx? a6'ln;s]F . d}n] y'k|} dlxnfx? e]6]sf]5' h;n] Psbd cf3fthGo cg'ejx? ef]Ug'ePsf] 5 . t/ w]/} dlxnfx? hf] o:tf] cj:yfaf6 u'h|g'ePsf] 5, t/ oL ;a} s'/fsf] ;fdgf u/]klg k]m/L klg cfˆgf] v'§fdf pleg ;kmn x'g'ePsf] 5 / o:tf] cj:yfdf kg{'ePsf] cGo dlxnfx?nfO klg ;xof]u k'¥ofpFb} cfpg'ePsf] 5 . ca xfdL tkfO{+x?sf] ;d'bfo ;fy} tkfO{x?sf] cg'ejsf] af/]df t/ ljz]if u/L tkfO{+n] o:tf] r'gf}ltx?sf] s;/L ;fdgf ug{'eof] eGg] af/]df ;'Gg rfxG5f}F .

cEof; !M kl/ro -x/]s ;xefuLx?nfO{ ! jf @ ldg]6sf] nflu af]Ng] ;do lbOg]5_

cfˆgf] kl/ro lbg'xf];\ .

cEof; @M cfˆgf] cj:yfsf] af/]df atfpg'xf];\ -!% ldg]6sf] 5nkmn_

tkfO{+x? sfd u/L/xg'ePsf] kl/j]ifsf] af/]df s]xL s'/f atfpg'xf];\ . tkfO{+n] ;fdgf ug{'ePsf] r'gf}tLsf] af/]df atfpg'xf];\ . lgDg k|Zgx? ;d"xdf 5nkmn ug{'xf];\M

!= xfdLn] 5nkmn u/L/x]sf] ;d:ofx? h:t} tkfO{+n] cfˆgf] ;d'bfodf s] s:tf ;d:of ;fy} r'gf}tLx? cg'ej ug{'ePsf] 5 <

@= dlxnfx?n] s:tf] k|sf/sf] ;xfotfsf] nflu dfu ug{'x'G5 <

#= s] s:tf] k|sf/sf] ;xof]u÷ ;]jf k|bfg u/LG5 < s] s:tf ;]jf ;'ljwfx? k|bfg ul/g'k5{ <

$= tkfO{+sf] ;d'bfodf dfjg clwsf/sf] cj:yf s:tf] 5 < o:tf] cf3fthGo 36gf cg'ej ug{'ePsf] JolQmn] s] s:tf] r'gf}ltx?sf] ;fdgf ug{'x'G5 <

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Ps c;n ;xfos

Ps c;n ;xfosp2]ZoM tflnd k|bfos / ;d"xnfO{ g} pxfFx?n] a'‰g] tl/sfdf æ;xfosÆ x'g' eg]sf] s] xf] egL a'emfpg] / s] s:tf] æ;xof]uÆ sf dfWodx? x'g;S5 eGg] s'/f a'emfpg] . o;sf] ;fy} pxfFx?nfO{ cfk'm;Fu ePsf] >f]tx? klxrfg ug{ l;sfpg] ;fy} cfjZos kg]{ yk ;Lk / >f]tx?sf] af/]df ;f]Rg nufpg] .

cEof; #M /fd|f] ;xfossf u'0fx? pNn]v ug]{

/fd|f] ;xfossf] lrq agfpg'xf];\ -lrq ! tkfO{+sf] ;d'bfodf ePsf] c;n ;xfossf] u'0fx?_ . s]xL l6Kk0fLx?sf] nflu vfnL 7fpF 5f]8\g'xf];\ .

y dlxnf / k'?if ;xfosx? lardf s] leGgtf 5g\ <

y k[i7df pNn]lvt k|Zgx?sf] k|of]u u/]/ ljleGg ;d:ofx?sf] af/]df kQf nufpg'xf];\ .

y ;xefuLx?sf] l6Kk0fL / ;f/f+zx? n]Vg'xf];\ .

e"ldsf clego !M ;xfos / cf3fthGo 36gf cg'ej u/]sf] JolQm larsf] klxnf] e]6

tkfO{+n] o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ klxnf] k6s e]6\bf s] s:Tff] s'/fx? eGg'x'G5, ug{'x'G5 eGg] s'/f ;xefuLx?nfO{ a'emfpgsf nflu e"ldsf clego ug{'xf];\ . cf3fthGo 36gf cg'ej u/]sf] JolQmsf] e"ldsf clego ug{sf] nflu tflnd k|bfos jf ;xefuLx?sf] ;xof]u lng'xf];\ . of] e"ldsf clego u/L;Sg'ePkl5 ca c? ;xefuLx?nfO{ b'O{–b'O{ hgfsf] ;d"xdf o:tf] e"ldsf clego ug{sf] nflu cfu|x ug{'xf];\ . e"ldsf clego kl5 k'gM cfˆgf]kgdf s;/L kms{g] l;sfpg'xf];\ . o; e"ldsf clego cEof; kZrft ;a}n] of] s'/f ug{ dxTjk"0f{ x'G5 . e"ldsf clegosf] pbfx/0f efu # sf] v08 ( df pNn]lvt 5 .

cEof;x?sf] ;f/f+z of] v08sf] cGTo ug'{ cufl8 l;sfOPsf ljifox?sf] af/]df s'/f ug{'xf];\ . ;xefuLx?n] ug{'ePsf] /fd|f] sfdsf] k|z+;f ug{'xf];\ . ljleGg ;+:s[lt cg';f/ ;xof]u ug]{ tl/sfdf s;/L leGgtf cfpg ;S5 eGg] ljifodf Wofg lbg'xf];\ . ;xefuLx?nfO{ pxfFx?sf] /fd|f] kIfx?sf] nflu /fd|f] l6Kk0fL lbg'xf];\ . ;xefuLx?sf] cg'ej / 1fgsf s'/fx? tflndsf] ljifoj:t'df hf]8\g w]/} cfjZos x'G5 . ;xefuLx? ub}{ cfPsf] sfddf ;fy} cg'ejdf yk s]xL hfgsf/Lx? k'¥ofpg] sfd o; tflndn] ub{5 .

oxfF k|:t't u/LPsf] cEof; / e"ldsf clegon] lgDg s'/fx? k"/f ug{'kg]{{x'G5M

y Pp6f c;n ;xfos x'gsf] nflu s] s:tf] u'0fx? rflxG5 eGg] a'emfO{ a9fpg]

y pxfFx?sf] JolQmut / k]zfut ;Lkx? h:t}M pxfFsf] rl/q, g}ltstf, c?;Fu s;/L cfˆgf] kl/l:ylt c?;Fu hf]8\5, b}lgs hLjgdf cfO]sf] ;d:ofx?sf] ;dfwfg s;/L ug{'x'G5 eGg] s'/fx?df dgg ug]{

y ;xfosx?n] s;/L s'g} klg JolQmsf] hLjgdf ;xof]u k'¥ofpg;S5 eGg] s'/f pxfFx?nfO{ a'emfpg], pxfFx?;Fu sfd ubf{ pxfFx?;Fusf] JolQmut glhstf jf b'/L s;/L sfod ug{] / c?x?sf] s'/fx? ;'Gg] .

y Dfgj clwsf/n] s;/L pxfFx?sf] sfddf d4t k'¥ofpF5 eGg] s'/f a'emfpg]

Tfflnd k|bfossf] nflu lgb]{zg

cEof;x? ;sfpg' ePkl5 5f]6f] a|]s lng'xf];\ . ;xefuLx?nfO{ Psl5g hLp tGsfpg jf lx+8\gsf] nflu ;do lbg'xf];\ . csf{] v08 z'? ug{ cufl8 ;xefuLx?nfO{ ;fdfGos/0fsf] (grounding) cEof; jf Zjf; k|Zjf;sf] cEof; u/fpg'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

35efu @ M tfln

d

7'nf] :j/df eGg]

#%

Ps c;n ;xfos

Ps c;n ;xfosp2]ZoM tflnd k|bfos / ;d"xnfO{ g} pxfFx?n] a'‰g] tl/sfdf æ;xfosÆ x'g' eg]sf] s] xf] egL a'emfpg] / s] s:tf] æ;xof]uÆ sf dfWodx? x'g;S5 eGg] s'/f a'emfpg] . o;sf] ;fy} pxfFx?nfO{ cfk'm;Fu ePsf] >f]tx? klxrfg ug{ l;sfpg] ;fy} cfjZos kg]{ yk ;Lk / >f]tx?sf] af/]df ;f]Rg nufpg] .

tflnd k|bfossf] nfluM xfdLn] tkfO{+x?sf] ;d'bfosf] af/]df, tkfO{+x?n] ;fdgf ug{'ePsf] ;d:of / r'gf}ltx?sf] af/]df s]xL s'/fx? hflg;s]sf 5f}F .casf] ;dodf tkfO{+x?n] s;/L oL r'gf}tLx?sf] ;fdgf ug{'eof] eGg] s'/f d hfGg rfxG5' . tkfO{+sf] cg'ejx? s:tf] 5, tkfO{+ s] ug{df ;kmn x'g'eof] / s'g kIfdf tkfO{+nfO{ cem ;xfotf rflxG5 < tkfO{+ ;xfossf] ?kdf sfd ug{'x'Fbfsf] cg'ej afF8\g'xf];\ . Pp6f c;n ;xfosdf x'g'kg]{ u'0fx? s] s] x'g\ < o;kl5 tkfO{+n] cfˆgf] sfddf s] ug{'x'G5 jf s;/L ug{'x'G5 atfpg'xf];\ .

cEof; #M Pp6f c;n ;xfosdf x'g'kg]{ u'0fx?sf] af/]df atfpg'xf];\ -!% ldg]6sf] 5nkmn_

leQfdf 6fFl;Psf] rf6{ k]k/df tflnd k|bfosn] ;xfossf] lrq agfpg'x'G5 / ;xefuLx?nfO{ c;n ;xfosdf x'g'kg]{ u'0fx? eGgsf] nflu cfu|x ug{'x'G5 . ;xefuLx?n] eg]sf] s'/fx? tflnd k|bfosn] lrqdf

n]Vg'x'G5 . lgDg k|Zgx? ;f]Wg'xf];\M

y c;n ;xfosdf x'g] u'0fx? s] s] x'g\ <

y dlxnf / k'?ifx?n] k|bfg ug]{ ;xfotf, ;]jfdf leGgtf x'g;S5 <

y tkfO{+:jod Pp6f ;xfos ePsf] sf/0f tkfO{+n] ;xfossf] ?kdf lgefO{/xg'ePsf] e"ldsfsf] af/]df s] eGg rxfg'x'G5 <

y o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQm hf] efjgfTds ?kdf -h:t}M b'M lv, nfh, /L;, 8/_ u|:t 5, pxfF;Fu tkfO{+sf] e]6 x'Fbf s] ug{'x'G5 <

y o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ ;xof]u ug{sf] nflu slxn]sfxLF cK7\of/f] x'g;S5 < s] s:Tff] s'/fx?n] ;xof]u k|bfg ug{ cK7\of/f] agfpFb5 <

y tkfO{+n] ;xfossf] ?kdf dfjg clwsf/df cfwfl/t k¢lt s;/L nfu" ug{'eof] < s]xL pbfx/0fx? lbg'xf];\ .

y tkfO{+n] o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ ;xof]u k|bfg ubf{ dfjg clwsf/df cfwfl/t k¢lt nfu" gug{'ePsf] cj:yfsf] af/]df s]xL pbfx/0fx? lbg'xf];\ . dfjg clwsf/df cfwfl/t k¢ltnfu" u/]sf] v08df of] cj:yfnfO{ s;/L Joj:yfkg ug{ ;lsGYof] xf]nf <

e"ldsf clego !M ;xfos / cf3fthGo 36gf cg'ej u/]sf] JolQm larsf] klxnf] e]6 -!)–!% ldg]6_

tflnd k|bfos / ;xefuLx?n] e"ldsf clego k|bz{g ug{'x'G5 . To;kl5 ;xefuLx?nfO{ b'O{–b'O{ hgfsf] ;d"xdf a:g nufpg'xf];\ / e"ldsf clego ug{ lbg'xf];\ h;df Pshgf ;xfos x'G5 / csf]{ JolQm rflxF cf3fthGo 36gf cg'ej u/]sf] JolQm x'g'x'G5 . o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQm hf] efjgfTds ?kdf u|:t 5, pxfFnfO{ s:Tff] ?kdf ;xfotf k'¥ofpg'x'G5 egL k|Zg ;f]Wg'xf];\ . o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQm;Fu e]6\bf dfjg clwsf/df cfwfl/t k¢ltsf] k|of]u ug{ ;Demg'xf];\ . e"ldsf clego kl5 ;xfos / cf3fthGo 36gf cg'ej u/]sf] JolQmsf] e"ldsfaf6 aflx/ lg:sg'xf];\ / jt{dfg ;dodf s]lGb|t x'g'xf];\ .

;f/f+z -%–!) ldg]6_tflnd k|bfosn] clxn];Dd ePsf] 5nkmnsf] ;f/f+z eGg'x'G5 / ;d"xdf u/LPsf] 5nkmn ;fy} e"ldsf clegosf] af/]df l6Kk0fL lbg'x'G5 .

-!%–@) ldg]6sf] a|]s_

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


#^

cf3ft eg]sf] s] xf] < s'g} klg cg'ej s;/L cf3fthGo x'g;S5 <

cf3ft eg]sf] s] xf] < s'g} klg cg'ej s;/L cf3fthGo x'g;S5 <p2]ZoM cf3ft eg]sf] s] xf] / o;sf] k|ltlqmof s:Tff] x'g;S5 egL JofVof ug]{ / Ps csf]{sf] a'emfO{ atfpg]

Tflnd k|bfossf] nflu lgb]{zg

efu ! sf] v08 % -k[i7 !# df ePsf] æcf3ftÆ sf] 5f]6f] JofVof_ nfO{ cf3ftsf] af/]df a'emfpgsf] nflu k|of]u ug{ ;lsG5 . o;nfO{ 7"nf] :j/n] k9\g'xf];\ cyjf c? ljifox? a'emfpgsf] nflu k|of]u ug{'xf];\ .

xfdLn] syfsf] dfWodaf6 / ;Gbe{ -Metaphors_ sf] k|of]uåf/f cf3ft eg]sf] s] xf] / o;sf] sf/0fn] dgf]j}1flgs ?kdf kfg]{ k|efj / s'g} klg cf3fthGo 36gfsf] sf/0f x'g] k|ltlqmofsf] af/]df a'emfpg]5f}F . o; tflnddf syf / k'tnL dlxnfsf] ;Gbe{ lbg' Psbd dxTjk"0f{ x'G5 . s'g} klg cf3fthGo 36gf cg'ej ug{'ePsf] JolQmx?nfO{ cf3ftsf] af/]df a'emfpg ;fy} o:Tff] cg'ejsf] sf/0f x'g] k|ltlqmofsf] af/]df a'emfpgsf] nflu tflnd k|bfosx?n] of] syf / ;Gbe{x? hf]8\g ;Sg'x'G5 .

tkfO{+n] syf eGbf tkfO{+n] of] 36gf cg'ej u/]sf] h:t} eGg'xf];\ . syf eGbf k|of]u u/LPsf] ;Gbe{x? ;xefuLx?nfO{ klxrfg ug{sf] nflu eGg'xf];\ .

cf3ftsf] ljifodf kIfx?sf] af/]df s'/fsfgL ug{'xf];\M y s'g} klg cf3fthGo 36gf cg'ej u/]sf] JolQmn] o:tf] 36gf kZrft cln km/s ?kdf k|ltlqmof

hgfpg ;S5 .

y cf3fthGo 36gf kZrftsf] k|ltlqmofx? tLj| / lj36gsf/L x'g;S5g\ .

y o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmn] z'?df b]vfpg] k|ltlqmofx? cfk'm afFRgsf] nflu b]vfPsf] k|ltlqmofx? x'g\ .

y o:tf] cf3fthGo 36gfn] s'g} klg JolQmnfO{ nfdf] ;do;Dd k|efj kfg{;S5 .

y syfx? tkfO{+x?nfO{ ;Gbe{ lngsf] nflu xf] egL ofb ug{'xf];\ .

cEof; $= s'g} klg 36gf s:Tff] ?kdf cf3fthGo x'g;S5 <

of] cEof; lgDg s'/fx? a'emfpgsf] nflu xf]M

y s;/L s'g} klg cf3fthGo 36gf ljz]if x'g;S5 <

y s] cf3ft ;f+:s[lts kIfx?;Fu cfa¢ 5g\ <

y cf3ftsf] k|efjx? s] s:tf] x'g;S5 <

s'g} klg cf3fthGo 36gfn] Psbd} pQ]hLt dx;'; x'g;S5 h;sf] sf/0f pxfFx?n] s]xL klg s'/fdf lgoGq0f u'dfpg'x'G5 . pxfFx? cf;fljxLg x'g] ;fy} cToflws ?kdf 8/ dx;'; ug]{ x'g;S5 . sf]xL o:tf] cj:yfaf6 efUg vf]Hg'x'G5 eg] sf]xL JolQmx? xnrn ug{ klg ;Sg'x'Gg . o:tf] 36gfx?sf] sf/0f pxfFx?n] ljleGg k|sf/sf] k|ltlqmofx? lbg'x'G5 . tkfO{+n] cf3ftsf] af/]df eGg'ePsf] s'/fx?df ;xefuLx?nfO{ k|ltlaDa ug{ nufpg'xf];\ / cfˆg} cg'ejnfO{ klg lgofNg'xf];\ . tflnddf 5nkmn u/LPsf s'/fx? pxfFx?nfO{ cfˆgf] cg'ej;Fu ldNg] nfUof] ls nfu]g jf cfˆgf] cg'ej / cfˆgf] ;d'bfodf] kl/j]if cg';f/ oL eGbf yk s]xL s'/fx? yKg rfxg'x'G5 ls ;f]Wg'xf];\ .;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

37efu @ M tfln

d

7'nf] :j/df eGg]

#&

cf3ft eg]sf] s] xf] < s'g} klg cg'ej s;/L cf3fthGo x'g;S5 <

cf3ft eg]sf] s] xf] < s'g} klg cg'ej s;/L cf3fthGo x'g;S5 <p2]ZoM cf3ft eg]sf] s] xf] / o;sf] k|ltlqmof s:Tff] x'g;S5 egL JofVof ug]{ / Ps csf]{sf] a'emfO{ atfpg]

tflnd k|bfossf] nfluM ca xfdL cf3ftsf] ljifodf s'/f ug]{5 f}F / xfdLnfO{ s;/L o:tf] cg'ejn] k|efj kfg{;S5 eGg] ljifodf s'/fsfgL ug]{5f}F .

xfdLnfO{ ufx|f] dx;'; x'g] kl/l:yltdf xfdL To:tf] cg'ejnfO{ cf3fthGo, 8/nfUbf] jf ckl/xfo{ eGb5f}F / xfdLn] o:tf] cj:yfdf cfk}mnfO{ lgoGq0fdf /fVg ;Sb}gf}F / xfdL tof/ gPsf] s'/fx? jf grf]s]sf] s'/fx? cg'ej ug{ k'U5f}F . s'g} klg JolQmnfO{ o:tf] cj:yfn] ljleGg ?kdf xfgL k'¥ofpF5 / To; JolQmn] casf] hLjg hLpg jf s]xL ug{ ;lSbg eGg] ljisif{df k'U5 eg] xfdL To:tf] cg'ejnfO{ cff3ftk"0f{ eGb5f}F .

s'g} klg eofgs 36gf xfd|f] nflu cf3fthGo x'g;S5 . o:tf] ufx|f], cK7\of/f]cg'ejsf] sf/0f dflg;x?n] ljleGg k|ltlqmofx? lb+b5g\ . anfTsf/ eg]sf] To:tf] cg'ej x'g;S5 . o:tf] eofgs 36gf cg'ej u/]kl5 xfdLn] ljleGg k|ltlqmofx? lbg;S5f}F . t/ sf]xL JolQmx? emg\ hf]lvddf kg{;S5g\ / ljleGg kIfx?n] pxfFx?nfO{ o:tf] cg'ej;Dd k'¥ofpg;S5 . pd]/ k'u]sf]x? eGbf hjfgx? a9L hf]lvddf x'g;S5g\ . t/ hlxn] o:tf] x'G5 eGg] klg 5}g . h}ljskIfx? ;Fu}, pxfFx? sltsf] hf]lvddf kg{'x'G5 eGg] s'/f, pxfF cfk}mn] sltsf] ;'/lIft dx;'; ug{'x'G5 jf x'Gg, pxfFsf] nflu cfjZs ;xof]u k'¥ofpg]x? 5g\ ls 5}gg\, pxfFn] cf3ftsf] af/]df s'g} tflnd jf 1fg kfpg'ePsf] 5 ls 5}g, tL s'/fx?df e/ k5{ . anfTsf/ h:tf] cf3fthGo cg'ej x'Fbf o:tf] cf3fthGo cg'ejsf] sf/0f c:j:ytf x'g;S5 h'g Psbd tgfjk"0f{ / kL8fbfoL x'g;S5 . t/ xfdL o:tf] cg'ej u/]sf] JolQmx?n] b]vfpg] ljleGg k|sf/sf] nIf0f / k|ltlqmofsf] ;fdgf ug{ tof/L x'g'k5{ .

cEof; $= s'g} klg 36gf s:Tff] ?kdf cf3fthGo x'g;S5 <

of] s'/fx? ;d"xdf k|ltlaDa ug{'xf];\M

y tkfO{+sf] ;d'bfodf s] s:tf] 36gf jf cg'ejx?nfO{ cf3fthGo elgG5 <

y tkfO{+n] s'g} klg cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ e]6\bf, pxfFx?nfO{ o:tf] cg'ejn] s;/L k|efj kf/]sf] 5 <

y s] s:tf k|ltlqmofx? p:t} x'G5g\ < s] s:tf k|ltlqmofx? leGg x'G5g\ <

y dlxnfx?n] cfˆgf] cg'ejsf] af/]df, k|ltlqmofsf] af/]df s;/L atfpg'x'G5 <

y tkfO{+ ;d'bfodf dfq ePsf] s] s'/fx? c? 7fpF / 36gf eGbf leGg 5 h:tf] nfU5 <

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


#*

cf3ft k|ltlqmofx? s] s] x'G5g\ <

cf3ft k|ltlqmofx? s] s] x'G5g\ <p2]ZoM cf3fthGo 36gfdf s'g} klg JolQmn] s:tf] k|ltlqmof lbG5 egL JofVof ug]{

h}ljs k|s[lt (Biological mechanisms)

of] v08df xfdL s'g} klg JolQmn] o:tf] cf3fthGo 36gf cg'ej ubf{ s:tf] k|ltlqmof lbG5g\ eGg] s'/fdf 5nkmn ug]5f}F{ . o:tf] 8/nfUbf] / ufx|f]cj:yfdf x'g] k|ltlqmofsf] af/]df s'/fsfgL u/]/ 5nkmnnfO{ cufl8 a9fpg'xf];\ lsgsL oL k|ltlqmofx? eg]sf] xfdLn] cfk'm afFRgsf] nflu ckgfpg] ‘strategies’ /0flglt x? x'g\ . o:tf] eofgs cj:yfx?sf] ;fdgf ubf{ dflg;x?n] b]vfpg] /0fgLltx? lgDg pNn]v u/LPsf 5g\M

y n8\g] (Fight)

y efUg] (Fight)

y s]xL klg ug{ g;Sg] cj:yf (Freeze)

y d[t h:t} a:g] jf ;dk{g ug]{ ('Playing dead’ / submission)

s'g} klg hLjg 3fts cf3fthGo 36gfdf 36]df xfdLn] oL 36gfnfO{ km/s t/Lsfn] lnG5f}. xfdLn] xfd|f] efjgfx? / To; 36gfk|ltsf] wf/0ffnfO{ lbdfusf] aflx/L efudf dfq g/flv xfdLnfO{ leqL x|bodf ;f]Rg afWo agfpF5f}F . o;sf] sf/0fn] dfly pNn]v u/LPsf] h:t} z'?df cfk'm af+Rgsf] nflu b]vfpg] k|ltlqmofx? pTkGg ug{;S5 .

of] egfO{x?sf] cy{ s] xf] egL ;xefuLx?nfO{ a'emfpg'xf];\ . ljleGg k|ltlqmofx? b]vfpgsf] nflu k|of; ug{'xf];\ / oL ;a} s'/fx? xfd|f] lbdfusf] dWo efudf dfq x'G5 egL JofVof ug{'xf];\ -lbdfusf] KofhL /Ësf] efu_ .

y n8\g] (Fight) tkfO{+n] lbdfudf s]xL ;f]Rg} gkfO{sg zf/Ll/s k|ltlqmof lbg'x'G5

y efUg] (Fight) tkfO{+n] 6]ls/xg'ePsf] e"O{FnfO{ TolQ dx;'; ug{;Sg'x'Gg / tkfO{+n] lbdfudf s]xL ;f]Rg} gkfO{sg tkfO{+sf] z/L/ hlt;Sbf] l56f] efU5 .


y d[t h:t} a:g] jf ;dk{g ug]{ ('Playing dead’ / submission) c? s'g} klg ljsNkx? gePsf] v08df d[t h:t} a:g] jf ;dk{g ug]{ ('Playing dead’ / submission) rflx+ afFRg] clGtd pkfo x'g;S5 (Final survival strategy) .

o:tf] cf3fthGo 36gf kZrftsf] xfd|f] k|ltlqmof Psbd km/s x'G5 .

tn b]vfOPsf] lrqdf xfd|f] lbdfudf x'g] k|ltlqmofsf] 9fFrf (patterns) b]vfpFb5 . xfd|f] lbdfusf] ljleGg efudf s] s:tf] lqmofsn x'G5 egL lj:t[t ?kdf tnsf] lrqn] b]vfpFb5 .

lgDg pNn]lvt s'/fx?df Wofg lbg'xf];\M

y z/L/n] ljleGg s'/fx? ofb ub{5

y Tof] 36gf k]m/L x'g] h:t} u/]/ xfd|f] z/L/n] k|ltlqmof hgfpFb5

y dflg;n] lgoGq0fdf lng g;Sg] k|ltlqmofsf] af/]df xfdL 5nkmn ub}{5f}F

39efu @ M tfln

d

7'nf] :j/df eGg]

#(

cf3ft k|ltlqmofx? s] s] x'G5g\ <

cf3ft k|ltlqmofx? s] s] x'G5g\ <p2]ZoM cf3fthGo 36gfdf s'g} klg JolQmn] s:tf] k|ltlqmof lbG5 egL JofVof ug]{

tflnd k|bfossf] nfluM dflg;x?n] / hgfj/x?n] cfk'm afFRgsf] nflu z'?sf] ;do b]lv g} r]tfjgLsf] k|0ffnL agfPsf] 5 . dflg;x? xf];\df 5Fb} 36gfsf] ;fdgf ug{ o:tf] zf/Ll/s k|ltlqmofx? pTkGg eO;s]sf] x'G5 / o;nfO{ xfd|f] lbdfusf]] æPldUbfnfÆ eGg] efun] lgoGq0f ub{5 . o;sf] sf/0f tkfO{+sf] lbdfun] s] eO{/x]sf] 5 egL yfxf kfpg cufj g} o;n] xfd|f] z/L/nfO{ vt/fsf] ;fdgf ug{ nufpF5 . o;n] ;]s]G8sf] !÷ !)) sf] b/df sfd ug{;S5 .

oL zf/Ll/s k|ltlqmofx? h;nfO{ xfdL cfk'm afFRgsf] nflu ckgfpg] ljlw (survival strategies) eG5f}F, oL lgDg pNn]lvt s'/fx? x'g\M

y n8\g] (Fight)

y efUg] (Fight)



tflnd k|bfosn] lgDg b]vfOPsf] lrq af]8{df 6fF:g'x'G5 .

s] tkfO{+n] oL k|ltlqmof klxrfg ug{ ;Sg'x'G5 jf s;}n] o:tf] k|ltlqmof b]vfPsf] tkfO{+nfO{ yfxf 5 <

ælarsf] lbdfuÆ (implicit memory) PldbfNufn] s'g} klg hf]lvdsf] klxrfg ub{5 / cfjZos hf]lvdx?nfO{ cgfjZos hf]lvdx?af6 5'6fpF5 . lxKkf]Sofd;n] ofb÷ ;Demgfx?nfO{ cfˆgf] ;lx 7fpFdf /fVb5 .

gofF lbdfu -:ki6 ;Demgf –r]tgf_

dWolbdfu -lglxt ;Demgf_

PldbfNufn] s'g} klg hf]lvdsf] klxrfg ub{5 / cfjZos hf]lvdx?nfO{ cgfjZos hf]lvdx?af6 5'6fpF5 .

lxKkf]Sofd;n] ;Demgfx?nfO{ cfˆgf] jt{dfgdf -;do / 7fpFdf_ /fVb5 .

ljgfzsf/L 36gfx? ljgfzsf/L 36gfx? olt l56f] x'G5 ls cg'ejx?

ægofF lbdfuÆ n] ;Demg ;Sb}g t/ ædWolbdfuÆ -efjgfTds lbdfu_ df

rflxF of] ;Demgfx? x'FG5 / kl5sf] ;dodf r]tgfdf klg x'g;S5 . o;n] z/L/nfO{ lgoGq0f ub{5 -pbfx/0fsf] nflu, k'/fgf s'/fx?sf] em–emNsf] lbP/_ ;k{nfO{ b]Vbf PldbfNufn]] em§} zf/Ll/s k|ltlqmof lb+G5 h:t}, 8/ nfUg], s]xL ug{ jf ;f]Rg g;Sg], jf To;;Fu n8\g] .

;fdfGo k|zf]wg;k{sf] lrq lbdfudf :ki6 klxrfg x'G5 / of] hf]lvdk"0f{ 5 ls 5}g egL klxrfg ub{5 .

cfj]u÷pQ]hgfpbfx/0fsf] nflu, 8/nfUbf] s]xLs'/f, h:t}Ù ;k{ b]Vg'

k"/fgf] lbdfu -;/;[k–lbdfu, ;xh, ls|of, cfwf/e't cl:tTj_

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k'tnL dlxnfM p;sf] c;n hLjg

k'tnL dlxnfM p;sf] c;n hLjg p2]ZoM k'tnL dlxnfsf] syfnfO{ lrgfpg] / kfFrj6f s]Gb|ljGb' -five focus areas_ x? lrgfpg]

oxfF k'tnL dlxnfsf] klxnf] k6s pNn]v ePsf] 5 . o; syfdf /fd|/L ;'Gg / syfdf ;Gbe{ lngsf] nflu ;xefuLx?nfO{ eGg'xf];\ .

kfFr s]Gb|ljGb' (five focus areas) x?dfÙ pxfFsf] ljrf/, efjgf, Zjf; k|Zjf;, / pxfFsf] z/L/df Wofgf lbgsf] nflu cfu|x ug{'xf];\ . oL s'/fx? o; syfdf dfq geP/ o; tflndsf] ;dodf ljleGg cEof; / 5nkmnx?df ;dfj]z u/LPsf] 5 .

kfFr s]Gb|ljGb' sf] lrq leQfdf 6fF:g'xf];\ / tflndsf] cjlw el/ g} of] lrq ToxL :yfgdf /fVg'xf];\ . syfnfO{ a'‰g klg o;n] dBt ub{5 .

of] syf ;Gbe{sf] nflu xf] eg]/ a'emfpg'xf];\ . cf3ftsf] af/]df JofVof ug{ of] syfn] d4t ub{5 . uDeL/ tgfj kl5 s'g} klg JolQmnfO{ s:tf] x'G5 egL of] syfn] eGb5 . 36gf x'geGbf cufl8sf] pgsf] hLjgsf] af/]df atfP/ pgn] cfk'm afFRgsf] nflu ckgfPsf] ljlwx?sf] af/]df o;df j0f{g u/LPsf] 5 / nfdf] ;do;Ddsf] nflu pgdf x'g] dfgl;s / zf/Ll/s k|ltlqmofx?sf] af/]df klg j0f{g u/LPsf] 5 . oL k|ltlqmofx?sf] af/]df efu # df la:t[t ?kdf pNn]v u/LPsf] 5 .

dflg;x? ljleGg tl/sfsf] k|ltlqmof lbg;S5 egL ;xefuLx?nfO{ a'emfpg'xf];\M syfdf s'g} klg cf3fthGo 36gf kl5 s:tf] k|sf/sf] k|ltlqmof x'g;S5 eGg] s'/f b]vfOPsf]5 . o;df pNn]v u/LPsf] ;dfwfgsf] s'/fx? ;Defljt ;dfwfgx? x'g\ h'g ;xefuLx?nfO{ Tof] 36gfsf] kl/0ffdx?nfO{ lgoGq0f ug{ ;Sg'xG5 / s]xL ;do kl5 cfTdljZjf; a9fpg klg d4t ug]{5 .

ljleGg k|sf/sf] pn‹g kl5 s] x'g;S5 eGg] s'/f a'emfpgsf] nflu of] syfsf] k|of]u u/LPsf] xf] .

k'tnL dlxnfsf]] hLjgsf] /dfOnf] kIf klxnf b]vfpg'xf];\ lsgsL /fd|f] 36gfx?sf] ;Gbe{ lbg' pxfFx?sf] nflu ;xof]uL x'g;S5 .

tflndsf] lgb]{zg M

lgb]{lzsfdf k|:t't k'tnL dlxnfsf] b]vfkg]{ Jojxf/ jf ljz]iftfx? tflnd eO/x]sf] If]qsf] ck]Iffx? ;+u d]n gvfg ;S5 . olb of] To:tf] xf] eg], :yfgLo ¿kdf pko'Qm j0f{g vf]Hg'xf];\ . tkfOFsf >f]tfx¿n] cg'ej ug{ rfxG5 ls syf jf:tljs hLjgsf] af/]df xf], Úxfd|f] af/]dfÚ . k|]l/t / k|]/0ff ug{sf] nflu, of] ;+:s[lt / ;fdflhs dfGotf / ;'Gg]sf] Jojxf/ k|ltWjlg x'g' k5{ . syfnfO{ abNg'xf];\ / kl/dfh{g ug{'xf];\ h'g tkfO{+n] pko'Qm b]Vg'x'G5, tfls of] tkfO{+sf] >f]tfsf] nflu cy{ k"0f{ xf];\ .

41efu @ M tfln

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7'nf] :j/df eGg]

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k'tnL dlxnfM p;sf] c;n hLjg

k'tnL dlxnfM p;sf] c;n hLjg p2]ZoM k'tnL dlxnfsf] syf / kfFrj6f s]Gb|ljGb'nfO{ lrgfpg]

tflnd k|bfosM ca d tkfO{+x?nfO{ Pp6f syf eG5' h'g ;Gbe{ tflnd e/Lsf] c? 5nkmn / cEof;x?df hf]l8G5 . of] k'tnL dlxnfsf]] af/]df xf] . of] syfnfO{ Wofg lbP/ ;'Gg'xf];\ / k'tnL dlxnfsf] ;f]rfO{, efjgf, Zjf; k|Zjf;, x|bo / z/L/nfO{ s] x'G5 ofb ug{'xf];\ .

of] syfn] ;Gbe{ lb+G5 (The story is a metaphor)

of] syfsf] ;Gbe{df xfdLn] cf3fthGo 36gf cg'ej u/]sf] JolQmx?sf] cg'ejsf] af/]df s'/f ug{;S5f}F h;n] ubf{ xfdLn] Tof] d"n 36gfsf] af/]df s'/f gu/L ;fdfGo ?kdf o:tf] 36gf cg'ej ubf{ s:tf] k|ltlqmof x'g;S5 eg]/ 5nkmn ug{;S5f}F . o;f] ubf{ xfdLnfO{ Ps dlxnfsf] kL8fnfO{ /fd|/L a'‰gsf] nflu d4t ub{5 / pxfFn] cfk'mn] cg'ej u/]sf] kL8fsf] sf/0f tL k|ltlqmof lbg'ePsf] egL a'‰g;S5f}F . s'g} klg cf3fthGo 36gfn] s'g} klg JolQmnfO{ s;/L pxfFsf] efjgfdf, ljrf/df, Zjf; k|Zjf;, z/L/ / x|bodf k|efj kfb{5 eGg] s'/f xfdLn] a'‰g ;S5f}F .

w]/} ;+:s[ltx?df s'g} klg k|sf/sf] 1fgsf] s'/fx? l;sfpgsf] nflu syfsf] dfWod /f]lhG5 . s'g} cj:yfdf cK7\of/f] jf ulx/f] s'/fx?sf] af/]df 5nkmn ug{ syfsf] dfWodaf6 eGbf w]/} xb;Dd ;lhnf] x'g;S5 . k'tnL dlxnfsf]] cj:yf lgs} bogLo 5 . s]xL gaf]nLsg} klg of] s]6L k'tnLsf] dgf]j}1flgs cj:yfsf] af/]df xfdL a'‰g;S5f}F . s'g} ;d'bfo hxfF anfTsf/sf] af/]df s'/f ug{ pko'Qm gxf]nf / To:tf] ;d'bfosf] nflu klg of] dxTjk"0f{ x'G5 . syfsf] dfWodaf6 dlxnfx?nfO{ cfk'mn] cg'ej u/]sf] 36gfdf ;Gbe{ hf]8\g, k|ltlaDa ug{ / cfˆgf] cg'ejsf] af/]df s'/fsfgL ug{ s]xL xb;Dd ;lhnf] kfb{5 . o; tflnd el/ g} of] syf 36gfsf] ;Gbe{sf] nflu k|of]u ul/g]5 .

xfdL syfsf] klxnf] efu b]lv g} z'? ug]{5f}F ha k'tnL dlxnfsf] hLjg /fd|f] 5, p :jf:Yo ;'/lIft 5 / xfdL p;sf] hLjgaf6 s] s:tf s'/fx? l5lgP, / pgdf ePsf] 36gfsf sf/0f s] s:tf] kl/jt{gx? cfP eGg] s'/fx? x]g]{ 5f}F . pxfFsf] hLjgdf /fd|f], c;n If0fx? klg lyP / oL If0fx? k]m/L klg pxfFsf] hLjgdf cfpg ;S5 eGg] s'/f ofb ug{ dxTjk"0f{ x'G5 .

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p2]ZoM k'tnL dlxnfsf] syf z'? ug]{, pxfFsf] hLjg /fd|f] x'Fbfsf] s'/fx?, cf3fthGo 36gf / k'g{:yfkgf (healing) sf] af/]df 5nkmn ug]{

of] syfn] lgDg s'/fx? atfpFb5M y k'tnL dlxnfn] kfPsf] klxnfsf] /dfOnf] hLjg

k'tnL dlxnfsf]] lrq agfpg'xf];\ / pxfFsf] hLjgsf] af/]df /fd|f] a'Fbfx? pNn]v ug{'xf];\ .

y pxfF ;G6'i6 x'g'x'G5 .

y pxfFn] /fd|f] ;Demgfx? ofb ug{'x'G5 .

y pxfFn] eljiosf] af/]df ;f]Rg'x'G5 .

y pxfFsf] hLjg cfˆgf] lgoGq0fdf 5 .

lrq @= k'tnL dlxnf

pxfFsf] klxn]sf] ;dodf pxfF ;Ifd x'g'x'GYof] /:j:y x'g'x'GYof] .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

k'tnL dlxnfM p;sf] c;n hLjg -s|dzM_

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p2]ZoM k'tnL dlxnfsf] ;'?sf]] hLjgsf] af/]df 5nkmn ug]{ ha pxfF ;Ifd / /fd|f] :jf:ydf x'g'x'GYof] . ca syf z'? ug]{

tflnd k|bfosn] lrq @ agfpg'x'G5 . k'tnL dlxnfsf]] z'?sf] cj:yfsf] af/]df eGg'x'G5 ha pgL ;Ifd / :j:Yo x'g'x'GYof] .

Psfb]zdf Pp6L k'tnL dlxnf xl/of] kxf8x?n] 3]/]sf] ufpFdf al:yg\ . pmgL gbLsf] lsgf/df a:g ?rfpFyLg\ . pmgL cfˆgf] 3/df cfˆgf] 5f]/f5f]/L / >Ldfg;Fu a:blyg\ . pgLx?sf] j/Lkl/ /fd|f] 5/ l5d]sLx? klg a:y] / g/fd|f 5/ l5d]sLx? klg a:y] . pgLx? /ftL zfGt;Fu ;'Ty] / ef]nL laxfg p7\bf wGojfbL x|bosf] ;fy p7\y] . Tof] b]zdf zflGt lyof] / ToxfFsf dflg;x?nfO{ vfg / lkpg k|z:t lyof] .

To; dlxnfsf] x|bo /fd|f] lyof] /:j:y z/L/ lyof] . pgsf v'§fx?n] w]/} b'/L lx+8\g ;SYof] / pgsf] xftx? alnof lyP . pmgL slxn]sfxLF ufpFyLg\ / vf]nfdf uP/ n"uf w\'GyLg\\], sDd/ d8\sfP/, cfˆgf] 5f]/f5f]/Lx?;Fu lhl:sGyLg\ . pgsf >Ldfg klg c;n JolQm lyo . pmgL cfˆgf] hLjgk|lt ;G6'i6 lyOg\ / ue{uYof] . pgL] k|fo h;f] cfˆgf] jl/k/Lsf JolQmx? dfly ljZjf; uly{g\ . pgL slxn]sfxLF cfk'mn] sfd lauf/]sf] a]nfdf cln cln ?lGyg\ t/ cfk'mnfO{ ;a} s'/f l7s x'G5 egL cfZjf;g lblyg\ . pmgL Pp6L a'l¢dfgL gf/L x'g rfxGyLg\, hf];Fu c? JolQmx? ;Nnfx / ;'emfjsf] nflu cfpg;S5 .

o;/L pgsf] lbg rNb}lyof] . pgsf] bfFofkl§sf] kv]6fdf o;sf] hLjgsf] /fd|f] ;Demgfx? lyof] h:t}Ù xl/ofnL kxf8, pgnfO{ dgkg]{ vf]nfsf] snsn cfjfh, pgnfO{ dgkg]{ k"mnsf] af:gf, cflb . ?v / hgfj/x?sf] af/]df ;f]Rbf pgsf] dg zfGt x'GYof] . pgn] cfˆgf] 3/sf] af/]df ;f]Rbf ;'/lIft dx;'; uYoLg\ . cfˆgf] 5f]/f5f]/Lx?hf] x/]s jif{ x'ls{Fb}5g\, pgLx?sf] af/]df ;f]Rbf pgnfO{ ue{ dx;'; x'GYof] . pgn] cfˆgf] cfdfsf] d':sfg ;DemGYof] / cfˆgf] ;fyLn] lbPsf] n"uf ;DemGYof] . pgsf] hLjgdf b'MvbfoL ;Demgfx? klg lyof] h:t}Ù cfˆgf] ldNg] ;fyL csf]{ 7fpFdf hfFbfv]/Lsf] lj5f]8, p;sf] cfdfsf] la/fdL cj:yfsf] ;Demgf / d[To' . oL ;a} ;Demgfx? pgsf] kv]6fdf hDdf ePsf] lyof] .

pgsf] jfFof kv]6fdf pgn] cfˆgf] eljiosf] nflu ;fFr]sf] ;kgfx? /fv]sf] lyof] ;fy} s]xL lrGtfx? klg To;df lyof] t/ of] ;DxfNgsf] nflu w]/} ufx|f] eg]lyPg . pgn] slxn]sfxLF gofF n"uf, h"Qf lsGg] ;f]RyLg\ . t/ pgsf] 7"nf] rfxgf rflxF pgsf] cfˆgf] 5f]/f5f]/Lx?sf] lzIff lbIffsf] nflu lyof] . x/]s dlxgf pgn] cfˆgf] 5f]/f5f]/Lx?sf] lzIffsf] nflu art uly{g\ . pgn] of] kv]6fdf cfˆgf] ;a} ;kgf, lrGtf, eljiofsf] nflu of]hgf / rfxgfx? /fVyLg\ . oL s'/fx?n] pgnfO{ tfhf dx;'; u/fpFYof] / cfˆgf] hLjgk|lt pgsf] lgoGq0f lyof] . x/]s laxfg p7\bf pgn] nfdf] Zjf; lnlGyg\ / cfˆgf] lbg ;'? uly{g\ . x/]s /ft ;'Tg cufl8 pgn] cfˆgf] xTs]nfdf cfˆgf] cg'xf/ /fv]/ cfk'mn] kfPsf] hLjgsf] nflu u}/jdx;'; uly{g\ .


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lrq @ df kv]6fx? hf]8\g'xf];\ / c;n hLjgsf] lrGx|x? xfNg'xf];\ . ;xefuLx?n] eGg'ePsf] lrGx|x? klg ;dfj]z ug{'xf];\ .

5nkmnM c;n hLjgsf] ;Í]tx?

;xefuLx?nfO{ cfˆgf] sfdsf] cg'ejsf] cfwf/df ;fGble{s pbfx/0fx? lbgsf] nflu eGg'xf];\ .

;dfhdf Pp6f c;n hLjg lrq0f ug]{ u'0fx? / >f]tx?sf] af/]df ;f/fz+ ug{'xf];\ . dfgj clwsf/n] s;/L o;df k|efj kfg{;S5 < pgn] cfˆgf] hLjgsf] nflu 7Ls lg0f{ox? lng] clwsf/ 5 < c;n hLjgn] xfd|f] ljrf/, efjgf, z/L/, x|bo / dl:tisnfO{ s;/L k|efj kfg{;S5 eGg] s'/fdf ;xefuLx?sf] Wofgfsif{0f ug{'xf];\ . k'tnL dlxnfsf] c;n hLjgnfO{ lgofNg'xf];\ lsgsL pgsf] hLjn] pgn] nfdf] ;do;Dd sfd ug{sf] nflu / c;n t/Lsfn] hLpgsf] nflu d4t k'¥ofpFb5 . ;xefuLx?nfO{ pxfFx?sf] of]ubfgsf] nflu wGojfb lbg'xf];\ .

csf]{ efudf xfdL cf3ftsf] af/]df 5nkmn ug]{5f}F . syfdf ca g/fd|f] efu cfpF5 eg]/ ;xefuLx?nfO{ hfgsf/L lbg'xf];\ .

klxnf] lbgnfO{ ;fdfGos/0fsf] cEof; u/]/ cGTo ug{'xf];\ .

;fdfGos/0f cEof; ! . z/L/nfO{ ;fdfGos/0f ug]{M

Tfflnd el/ g} ;fdfGos/0f cEof;sf] pbfx/0fx? lbOPsf] 5 . of] ;Lk cfk}m gcfP;Dd cEof; ul//xg' h?/L 5 .

of] cEof; ubf{ cf3fthGo 36gfsf] em–emNsf] cfP/ tgfj u|:t cj:yf x'gaf6 hf]lug;S5 . s'g} ;d'xdf pmhf{sf] cfj:ostf ePdf klg of] cEof; ug{' nfebfoL x'G5 .

of] cEof; ug{sf] nflu ;d"xnfO{ lgb]{zg lbg'xf];\ / ;a} ;d"xn] ;Fu} ;fdfGos/0fsf] cEof; ug{'xf];\ .

klxnf] lbgsf] cGTo .

l;sfpg] ljlwM ;fdfGos/0f cEof;;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE


45efu @ M tfln

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k'tnL dlxnf / pgsf] c;n hLjg

tflnd k|bfossf] nfluM Pp6f c;n hLjg s] s:tf s'/fx?n] ;Í]t ub{5 < s] s'/fn] dlxnfnfO{ :jf:Yo agfpF5 < p;nfO{ s] s'/fn] uf}/jflGjt t'NofpF5 < p;nfO{ s] s'/fn] ;Gt'i6 agfpF5 < s] s'/fn] p;sf]] z/L/nfO{ zfGt agfpFb5 <

5nkmn . c;n hLjgsf] ;+s]t -!) ldg]6sf] 5nkmn_

k'tnL dlxnfn] cfˆgf] hLjgnfO{ s;/L dxTj lb+b5 ;f]Rg'xf];\ . pgsf] hLjgdf dfgj clwsf/,:jfledfg, OHht s;/L k|:t't 5g\ < pgn] s] s:tf] efjgfx? JoQm ub{5 < pgsf] s] s:tf ljrf/x? 5g\ < pgsf] x|bodf s] s:tf] dx;'; x'G5 < pgn] cfˆgf] z/L/nfO{ s;/L cg'ej ub{l5g\ <

tkfO{+sf] ;+:s[ltdf c;n hLjgsf] s] s:tf s'/fx?n] ;‹]t ub{5 < pbfx/0fx? ;f]Rg'xf];\ .

tflnd k|bfossf] nfluM casf] efun] k'tnL dlxnfnfO{ s] eof] egL JofVof ub{5 . of] syfdf pmgL dfly lx+;f / anfTsf/ x'Fb}5 . of] 5nkmn xfdL ef]ln ug]{5f}F .

cfhsf] lbgsf] cGTo ug{sf] nflu d tkfO+{x?nfO{ Pp6f cEof; ug{sf] nflu cfu|x ug]{5' . of] cEof;n] cfhsf] jt{dfg ;dosf] af/]df ;f]Rg d4t ub{5 / xfdL of] ;dodf ;'/lIft 5f}F eGg] cfef; lb+G5 .

;fdfGos/0fsf] cEof; ! . z/L/nfO{ ;fdfGos/0f u/fpg] -!)–!% ldg]6_ -OR5fPdf ug{ ldNg]_

;lhnf];Fu a:g'xf];\ / tkfO{+sf] e'O{+n] hldgnfO{ 5'jfpg'xf];\ . tkfO{+sf] jfFof v'§fn] e"O{+df 6]Sg'xf];\ / o;kl5 bfFof v'§fn] e"O{+df 6]Sg'xf];\ . of] sfo{ la:tf/} ug{'xf];\ – bfFof, jfFof, bfFof, jfFof . s]xL If0fsf] nflu o;f] u/L/xg'xf];\ . ca /f]lsg'xf];\ . tkfO{+sf] ltu|f / sDd/nfO{ s';L{df a;fpg'xf];\ -% ;]s]G8_ . tkfO{+sf] v'§f / sDd/nfO{ jt{dfg cj:yfsf] af/]df ;r]t u/fpF5 ls u/fpFb}g ;r]t u/fpg'xf];\ . ca tkfO{+sf] 9f8df Wofg lbg'xf];\ . tkfO{+sf] 9f8sf] larsf] efunfO{ dx;'; ug{'xf];\ . 9f8nfO{ ;Lwf kfg{'xf];\ / o;f] ubf{ tkfO{+sf] Zjf; k|Zjf;df s'g} k|efj kf5{ ls kfb}{g Wofg lbg'xf];\ -!) ;]s]G8;Dd o;f] ug{'xf];\_ . ca tkfO{+sf] Wofg cfˆgf] kfv'/f / xftdf lbg'xf];\ . cfˆgf] xft ;Fu} /fVg'xf];\ . tkfO{+nfO{ h:tf] ?kdf ;lhnf] x'G5 To:tf] tl/sfdf ug{'xf];\ . cfˆgf] xftx?nfO{ ws]Ng'xf];\ / cfˆgf] an / z/L/sf] tfkqmd dx;'; ug{'xf];\ . ca xftx?nfO{ v'Nnf 5f]8\g'xf];\ / cl8g'xf];\ . ca k]m/L cfˆgf] xftx?nfO{ ws]Ng'xf];\ . ca cfˆgf] xftx?nfO{ cf/fd ug{ lbg'xf];\ . ca cfˆgf] cfvfFdf Wofg lbg'xf];\ . sf]7fsf] rf/}lt/ x]g{'xf];\ . tkfO{+nfO{ jt{dfg cj:yfsf] af/]df ;r]t u/fpg] yf]sx?sf] af/]df ofb ug{'xf];\ . tkfO{+ clxn] jt{dfg ;dodf of] sf]7fdf x'g'x'G5 eg]/ ofb ug{'xf];\, cfhsf] ldlt ofb ug{'xf];\ / cfk'mnfO{ ;'/lIft dx;'; u/fpg'xf];\ . of] cEof;n] tkfO{+sf] Zjf; k|Zjf;df, tkfO{+sf] pkl:ylt, tkfO{+sf] ljrf/ / annfO{ s;/L k|efj kfb{5 ;f]Rg'xf];\ .

klxnf] lbgsf] cGTo .

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bf];|f] lbgM hLjg g} pyn k'yn ePsf]

bf];|f] lbgM hLjg g} pyn k'yn ePsf] p2]ZoM syfnfO{ lg/Gt/ lb+bf ;xefuLx? jt{dfg cj:yf af/] ;r]t 5g\ eGg] cfZjf;g kfpg], ;xefuLx?nfO{ ;fdfGos/0fsf] cEof;;Fu kl/lrt u/fpg]

;xefuLx?nfO{ Gofgf] clejfbg lbg'xf];\ . casf] efu of}g lx+;f / anfTsf/sf] ljifox? 5g\ eg]/ ;xefuLx?nfO{ ;r]t u/fpg'xf];\ . ;xefuLx? ;fy} pxfFx?n] ;xof]u k'¥ofpg] dlxnfx? b'j}n] s'g} k|sf/sf] of}g lx+;f cg'ej ug{'ePsf] x'g;S5 / of] syf ;'Gg kL8fbfoL x'g;S5 jf cf3fthGo x'g;S5 . olb sf]xL ;xefuLx?nfO{ o:tf] dx;'; ePdf pxfFx? aflx/ hfg;Sg'x'G5 eg]/ eGg'xf];\ .

of] syfnfO{ lg/Gt/tf lbg cl3 ;fdfGos/0fsf] cEof; u/fpg'xf];\ tfls ;xefuLx? jt{dfg cj:yfsf] af/]df ;r]t x'G5g\ . o:tf] ;dodf hlxn] klg ;fdfGos/0fsf] cEof; ug{'xf];\ .

;fdfGos/0f cEof;sf] dxTjsf] af/]df atfpg'xf];\, tflnddf of] cEof;sf] e"ldsf / o;sf] sfd ug]{ tl/sfsf]] af/]df atfpg'xf];\ .

;fdfGos/0fsf] cEof; !, z/L/nfO{ ;fdfGos/0f u/fpg]

of] cEof; k[i7 g+ $% df klg pNn]v u/LPsf] 5 . olb tkfO{+sf] ;d"x ;'ZtfO{/x]sf] 5 eg] of] cEof; ug{ /fd|f] x'G5 . of] cEof; ;d"xdf ;Fu} ug{'xf];\ . ;d"xnfO{ of] cEof; ug{sf] nflu lgb]{zg lbg'xf];\ .

;fdfGos/0fsf] cEof; &M cfkm\gf] z/L/sf] ef/ dx;'; ug]{ cEof; ljsNksf] ?kdf /fVg ;lsG5 .

l;sfpg] ljlwM ;fdfGos/0f cEof;

Tfflnd el/ g} ;fdfGos/0f cEof;sf] pbfx/0fx? lbOPsf] 5 . of] ;Lk cfk}m cfpg]geP;Dd / tgfjsf] ;dodf of] cEof; ul//xg' h?/L 5 . of] cEof; ubf{ cf3fthGo 36gfsf] ememNsf] cfP/ tgfj u|:t cj:yf cfpgaf6 hf]lug;S5 . s'g} ;d"xdf pmhf{sf] vfFrf] ]df klg of] cEof; ug{' nfebfoL x'G5 . of] cEof; ug{sf] nflu ;d"xnfO{ lgb]{zg lbg'xf];\ / ;a} ;d"xn] ;Fu} ;fdfGos/0fsf] cEof; u/gpg'xf];\ .

of] cEof;n] ;xefuLx?nfO{ jt{dfg cj:yfsf] af/]df ;r]t /xg dBt ub{5 .

gf]6M ;fdfGos/0fsf] cEof;x? kl/lzi6 @ df kfpg ;lsG5 .

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bf];|f] lbgM hLjg g} pyn k'yn ePsf]

bf];|f] lbgM hLjg g} pyn k'yn ePsf]p2]ZoM syfnfO{ lg/Gt/tf lb+bf ;xefuLx? jt{dfg cj:yfaf/] ;r]t 5g\ eGg] cfZjf;g kfpg], ;xefuLx?nfO{ ;fdfGos/0fsf] cEof;;Fu kl/lrt u/fpg]

tflnd k|bfossf] nfluM syfsf] csf]{ efun] k'tnL dlxnfnfO{ s] x'G5 egL JofVof ub{5 . pgLdfly ePsf] lx+;f / anfTsf/sf] af/]df pNn]v ul/Psf] 5 . xfdL of] efu z'? ug{ eGbf cufl8 Pp6f cEof; ug]{5f}F h;n] of] efudf xfdLnfO{ dBt ub{5 . of] cEof;n] xfdLnfO{ jt{dfg cj:yfsf] af/]df ;r]t u/fpFb5 .

;fdfGos/0f cEof; !M z/L/nfO{ ;fdfGos/0f u/fpg] -!)–!% ldg]6_

of] cEof;n] xfdLnfO{ zfGt /xg dBt ub{5 . sf]xL ;xefuLx?nfO{ pQ]lht dx;'; ePsf] 5 jf s;}nfO{ ‘freeze-mode’ dx;'; ePsf] 5 eg] pgLx?nfO{ zfGt dx;'; ug{ of] cEof;n] dBt u5{ .

klxnf] lbgsf] efux?df / kl/lzi6 @ df ;fdfGos/0fsf] cEof;sf] af/]df pNn]v u/LPsf] 5 .

;fdfGos/0fsf] cEof; &M cfkm\gf] z/L/sf] jhg dx;'; ug]{ .

of] cEof;n] cf3fthGo 36gf cg'ej u/]sf JolQmx? h;n] s]xL klg dx;'; ug{ ;ls/x]sf] 5}g jf jt{dfg cj:yfsf] af/]df ;r]t 5}gg\, pgLx?nfO{ jt{dfg cj:yfsf] af/]df ;r]t agfpg dBt ub{5 . of] cEof;n] ltu|fsf] df;+k]zLnfO{ hfu?s agfpF5 / xfd|f] zf/Ll/s agfj6sf] af/]df ;r]t agfpFb5 . xfdL pQ]lht dx;'; ubf{ xfd|f] df;+k]zLx?df tgfj l;h{gf x'G5 / n8\g] jf efUg] k|ltlqmof eGbf klg xfdL ;dk{0f u5f}F . xfdLn] cfˆgf] zf/Ll/s agfjtnfO{ dx;'; ubf{ xfd|f] efjgfx?nfO{ klg a'‰g;S5f}F .

y e"O{+df cfˆgf] k}tfnf dx;'; ug{'xf];\ . sl/a % ;]s]G8sf] nflu /f]lsg'xf];\ .

y tkfO{+sf] v'§fsf] jhg dx;'; ug{'xf];\ . sl/a % ;]s]G8sf] nflu /f]lsg'xf];\ .

y v'§f e"O{Fdf ahf{g'xf];\ / jfFof b]lv bfFof nfg'xf];\, bfFof b]lv jfFof nfg'xf];\ . cfˆgf] sDd/ dx;'; ug{'xf];\ / tL3|f dx;'; ug{'xf];\ h'gn] d]rnfO{ 5f]O{/x]sf] 5 . sl/a % ;]s]G8sf] nflu /f]lsg'xf];\ .

y d]rdf c8]z nufO/x]sf] cfˆgf] 9f8 klg dx;'; ug{'xf];\ .

y To;/L g} a:g'xf];\ / tkfO{+n] s'g} leGgtf kfpg'x'G5 ls kfpg'x'Gg ;f]Rg'xf];\ .

olb xfdL xfd|f] OlGb|ox? ;Fu hf]l8Psf 5f}F eg] xfdLn] s] b]V5f}F / 5'G5f}F egL dx;'; ug{ ;S5f}F eg] xfdL jt{dfg cj:yfsf] af/]df ;r]t /xg;S5f}F . xfdL jt{dfg ;dodf g} s]lGb|t x'G5f}F . cfˆgf] OlGb|ox?nfO{ o;/L k|of]u ubf{ pQ]hLt dx;'; u/L/x]sf] v08df xfdLnfO{ zfGt dx;'; ug{ ;xfotf ub{5 / s]xL klg dx;'; ug{ g;ls/x]sf] v08df xfdLnfO{ hfu?s agfpFb5 . o;sf] d'Vo p2]Zo eg]sf] xfd|f] Wofg xfd|f] OlGb|ox?df s]lGb|t ug]{ xf] / jt{dfg cj:yfdf ;'/lIft dx;'; u/fpg] xf] . o;n] xfd|f] :gfo' k|0ffnL (nervous system) pQ]hLt ePsf] v08df klg zfGt x'g dBt ub{5 / s]xL dx;'; ug{ g;s]sf] cj:yfdf hfu?s agfpF5 . xfd|f] OlGb|ox? ¢f/f xfd|f] z/L/ / lbdfun] s'g} klg s'/fdf Wofg s]lGb|t ug{;S5 / jt{dfg cj:yfsf] af/]df ;r]t u/fpF5 h;sf] sf/0f xfd|f] lautsf ;Demgfx?nfO{ xfdL ;fdgf ug{ ;S5f}F .

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p2]ZoM syfnfO{ lg/Gt/tf lbg], syfdf k|of]u ul/Psf] ;Gbe{x? (metaphor) ;a} ;xefuLx?n]a'e]msf 5g\ eGg] s'/f ;'lglZrt ug{'xf];\ .

of] syfsf] efux?M y syfdf cfPsf] df]8sf] af/]df ;f]Rg]

y cf3ftsf k|ltlqmofx?sf] af/]df a'‰g]

y kfFr j6f s]Gb|ljGb' -five focus areas_ sf If]qx?df x'g] k|ltlqmofx?sf] klxrfg ug]{

syfnfO{ lg/Gt/tf lbg'xf];\M

s'g} klg emu8f cyjf laRrnLsf] ;dodf ;d'bfodf s] s:tf] cj:yf x'G5 eGg] s'/fsf] klxrfg ug{'xf];\ h'g ;dodf dlxnfx?n] Tof] 36gfsf] k|efj ef]Ug']sf] cj:yf 5}g . of] 5nkmnnfO{ Psbd 5f]6f] agfpg'xf];\ . o;sf] d'Vo p2]Zo eg]sf] syfdf s] eO/x]sf] 5 eGg] s'/f ;xefuLx?nfO{ a'emfpg] xf] . ca k]m/L syfnfO{ lg/Gt/tf lbg'xf];\ .

cEof; %M cf3ftsf k|ltlqmofx?sf] klxrfg

s'g} klg eofgs 36gf cg'ej ubf{ dflg;x?n] cfk'm afFRgsf] nflu jf ;'/lIft /xgsf] nflu s] s:tf] k|ltlqmofx? lbG5g\ tL s'/fx? o; 36gfdf pNn]v u/LPsf] 5 .

;xefuLx?nfO{ x/]s k||ltlqmofx? ofb ug{/ o;nfO{ n]Vgsf] nflu eGg'xf];\M

y n8\g] (Fight)

y efUg] (Fight)

y s]xL klg ug{ g;Sg] cj:yf l8\8g] (Freeze)


of] cEof;n] dflg;x?n] s'g} klg eofgs cj:yfsf] cg'ej ubf{ s] s:tf] k|ltlqmof / efjgfx? b]vfpF5g\ eGg] s'/f pNn]v ub{5 . syfdf oL ljifox? cfpFbf ;xefuLx?n] klxrfg ug{;S5g\ eGg] s'/f lglZrt ug{'xf];\ .

;xefuLx?n] cf3ftsf] k|ltlqmofx?sf] af/]df yfxf 5 egL eGbf ;xefuLx?sf] hjfkmnfO{ dfGoug{'xf];\ .

nIf0fx? ;DalGw yk hfgsf/Lsf] nflu efu ! sf] v08 # df x]g{'xf];\ .

Tflnd k|bfossf] nflu lgb]{zg

cEof;sf] cGTodf ;a} ;xefuLx?nfO{ nfdf] Zjf; lngsf] nflu k|f]T;fxg lbg'xf];\ .

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bf];|f] lbgM hLjg g} pyn k'yn ePsf] -s|dzM_

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p2]ZoM syfnfO{ lg/Gt/tf lbg], syfdf k|of]u ul/Psf] ;Gbe{x? (metaphor) ;a} ;xefuLx?n] a'e]msf 5g\ eGg] s'/f ;'lglZrt ug{'xf];\ .

tflnd k|bfossf] nfluM ca d syfnfO{ lg/Gt/tf lbG5' . ca o; dlxnfsf] ljrf/, efjgf, Zjf; k|Zjf;, z/L/ / x|bonfO{ s] x'G5 eGg] s'/fdf Wofg lbg'xf];\ .

Pp6f o:tf] s'/f eof] h;n] hLjg g} pyn k'yn ul/lbof] . of] s'g} e"sDk jf x'/L atf; jf cfuf] lyPg . To; ufpFdf n8fO{+ eof] / ufpFn]x?df qf; / eo k}mnfof] . w]/} dflg;x? dfl/P, w]/} efu] . pgn] a"9L ;fy} hjfg dlxnfx? / s]6L afnaflnsfx? w]/} dfly anfTsf/ ePsf] s'/f klg ;'g] . hLjgsf] s]xL e/ ePg / hLpg g} s7Lg eof] . pgn] w]/} g;f]Rg] k|of; u/Lg\ . pgL klxnf h:tf]w]/} xfFl:bglyg\=. pgsf] >Ldfg klg lxhf] cfhw]/} k6s g} l/;fpFy] . pgL cr]n /fd|/L lgbfpFlbglyg\ / zflGtsf] nflu k|fy{gf ub{lyg\ .

oL dlxnfsf] Jojxf/df cfPsf] kl/jt{gsf] af/]df ;'Gbf tkfO{+sf] cfˆg} k|ltlqmofsf] af/]df ;r]t x'g'eof] <

Ps laxfg pgL vf]nflt/ uO{g\ . s]xL l;kfxLx?n] pgnfO{ e]§fP . pgL ufu|Ldf kfgL eb}{ lyOg\ . Tof] lbgkl5 ;a} s'/f kl/jt{g eof] .

z'?df pgL efUg vf]lhg\ t/ pgL efUg eg] ;lsgg\ . l;kfxLx?n] pgnfO{ ;dfTbf pgLx? v'a xfF;] / lh:sfP u/] / pgnfO{ vf]nf 5]pmdf kmflnlbP .

pgn] To;kl5 tL l;kfxLx?;Fu emu8f ug{ vf]lhg\ . pgsf] 5ftL k'm6\nf h:t} u/L 9's9's u¥of], p;sf] z/L/ g} tftf] eof] / p;sf] kfv'/fx? klxn]sf] eGbf w]/} g} alnof] eof] . t/ pgnfO{ ksl8/xsf] rf/ alnof k'?if lyP / hlt pgn] tL k'?ifx? lj?¢ n8\of], TolQ g} pgLx?n] pgnfO{ ufx|f] kf/] . pgn] s/fpg vf]lhg\, tL k'?ifx?nfO{ s'6\g, 6f]Sg, xfGg, / lryf]g{ vf]lhg\ . tL k'?ifx?sf] xfF;f] pgsf] sfddf lrRofx6 h:t} eof] . pgLx?sf] z/L/sf] uGwn] pgdf emg qf; k}mnfof] / df}g agfof] .

pgsf] v'§fx? d/]t'No eof], pgn] cfˆgf] xft jf kfv'/fx? s]xL klg dx;'; ug{ ;lsgg\ . pgsf] cg'xf/ sfnf] eof] / pgdf Zjf; g} gePsf] h:t} g} eof] . pgn] vf]nfsf] cfjfh / l;kfxLx?sf] Zjf; ;'lgg\ . pgn] s]xL ;dosf] nflu s]xL klg b]Vg ;lsgg\ . pgn] cfˆgf] z/L/ tL l;kfxLx?sf] nflu 5f]8]/ pgLx?nfO{ h] hlt g/fd|f] sfd ug{ dgnfU5, tL ;a} s'/f ug{ lbP/ cfk'm rflxF 6f9f a;]/ x]/]sf] h:t} dxz'; ePsf] lyof] . pgnfO{ of] s'g} rnlrqsf] b[Zo h:t}nfUof], pgn] s]xL klg dx;'; ug{ ;lgg\ . tL k'?ifx?n] pgL cfk'mnfO{ g} rf]6 k'¥ofO{/x]sf] ePklg sf]xL c? g} JolQmnfO{ rf]6 k'¥ofO{/x]sf] h:Tff] g} lyof] of].

cEof; %M cf3ftsf k|ltlqmofx?sf] klxrfg ug]{ -!) ldg]6_

ha tL l;kfxLx?n] k'tnL dlxnfnfO{{ cfqmd0f u/], To; s]6L k'tnLsf] ljrf/x?nfO{ s] eof] xf]nf < pgsf] dgnfO{ < pgsf] efjgfnfO{ < pgsf] z/L/nfO{ / pgsf] Zjf; k|Zjf;nfO{ < pgn] cfk'm afFRgsf] nflu s:tf] k|ltlqmof lbOg\ xf]nf <

'tnL dlxnfsf]] ljleGg k|ltlqmofx?sf] af/]df eGg'xf];\ .

tkfO{+n] c? sf]xL JolQmx?df jf s'g} klg cf3fthGo 36gf cg'ej u/]sf] JolQmx?df jf anTs[t ePsf] JolQmx?df o:tf] k|ltlqmof jf efjgfx? ofb ug{'ePsf] 5 < tkfO{+n] sfd ug{'ePsf] dlxnf / afnaflnsfx?df s] s:tf] k|ltlqmofx? b]Vg'ePsf] 5 <

tflnd k|bfosM wGojfb . ca tkfO{+x? nfdf] Zjf; lng'xf];\ .

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p2]ZoM cf3ftsf] af/]df cem yfxf kfpg]

of] syfn] lgDg s'/fx? pNn]v ub{5M y z/L/n] s'g} klg cf3fthGo 36gfx? dx;'; ubf{ s:tf] k|ltlqmof lb+G5 .

y kfFr s]Gb|laGb'x? (five focus areas) df x'g] k|ltlqmofx?

hf]lvdsf] cj:yfdf b]vfpg] k|ltlqmofx?M ha xfdL hf]lvdk"0f{ cj:yfdf cfk'm aRgsf] nflu w]/} txsf] ljlwx? ckgfpF5f}F h'g xfdLn] cfk}mnfO{ ;'/lIft agfpgsf] nflu ckgfpF5f}F . oL k|ltlqmofx? h}ljs -biological_ klg x'g;S5 jf cfk}m klg cfpg;S5 . hgfj/x?n] klg s'g} klg hf]lvdk|lt To;/L g} k|ltlqmof b]vfpF5g\ . xfd|f] klxnf] k|ltlqmof eg]sf] cfk}mnfO{ arfpgsf] nflu n8\g] xf] / xfdL ls t efU5f}F ls t n8\5f}F . xfd|f]:gfo' k|0ffnL -nervous system_ x? klg Psbd ;t{s x'G5 . xfd|f] df;+k]zLx? /utn] el/G5g\ / s'g} sfo{sf] nflu sfd ub{5 . xfd|f] Zjf; k|Zjf; 5f]6f] x'G5 / xfd|f] z/L/sf] dflyNnf] efudf a:5 .

olb xfdL xfd|f] cj:yfaf6 efUg jf n8\g ;s]gf}F eg] xfdLn] aRg] pkfox?sf] z':t tl/sf ckgfp5f}F . xfdL cl•G5f}F / xf/ dfg]/ ;k0f{0f u5f}F .

s'g} klg cf3fthGo 36gfn] pQ]lht ePsf] ;dofdf jf sf]xLn] cfk'm kmGbfdf ]sf] cg'ej ug]{, cfzfljxLg x'g], jf cToflws ?kdf eolet dx;'; u/]sf] cj:yfdf ljleGg k|sf/sf] cg'ejx?, efjgfx? x'g' ;fdfGo g} xf] . of] 36gfn] xfdL olQ pQ]lht x'G5f}F ls xfdLn] o;af/]df ;f]Rg ;Sg] Ifdtf g} x/fpF5 .

Tflndsf] nflu lgb]{zg

s'g} klg eofgs 36gfsf] cg'ej u/] kZrft cf3ftsf ljleGg k|ltlqmofx? s] s:tf] x'G5 egL a'‰g dxTjk"0f{ x'G5 . of] kfunkgsf] s]xL nIf0fx? rflxF xf]Og t/ dflg;x?n] cfTdUnfgL dx;'; ub{5g\ . o:tf] nIf0fx? ;fdfGo x'g\ / s'g} klg eofgs 36gfsf] ;dodf o:tf] dx;'; x'g':jefljs xf] egL a'‰g cfjZos 5 .

sf]xL dlxnfx?n] sltko ;dodf cfk'mdfly h] eO/x]sf] 5, Tof] s'/fx? lgoGq0f ug{ g;Sg] jf cfˆgf] hLjgdfly cfk\g} lgoGq0f gePsf] dx;'; ug{] h:tf] cg'ej ug{' klg cfk'm afFRgsf] nflu u/]sf] k|ltlqmof xf] h'g:jefljs g} xf] .

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p2]ZoM cf3ftsf] af/]df cem yfxf kfpg]

tflnd k|bfosM syfnfO{ lg/Gt/tf lbg]

vf]nf lsgf/ 5]pmdf 3fOt] cj:yfdf nl8/x]sf] s]6L k'tnLnfO{ s]xL JolQmx?n] k]mnf kfbf{ Ps–b'O{ 3G6f ljlt;s]sf] lyof] . pmgL klN6/x]sf] afn'jfdf pgsf] /ut ]sf]n] /ftf] ePsf] lyof] / k'tnL dlxnf ToxfF 6f]nfO{/x]sL lyOg\ / af]Ng ;ls/x]sL lyOgg\ . pgnfO{ 3/;Dd k'¥ofpg ;xof]u ug{ eGbf klg, tL dflg;x? 8/fP/ h+unlt/ efu] .

k'tnL dlxnfnfO{ Psbd sdhf]/ dx;'; eof] . pgn] cfk}mnfO{ æs] d dl/;s]Æ eg]/ ;f]lwg\ . pgsf] kx]+nf] sk8fdf /ut g} /ut nfu]sf] lyof] / p;sf] n'uf w'hf–w'hf ePsf] lyof] . pgn] vf]nfsf] cfjfh ;'lgg\ / cfk'm cGhfg 7fpFdf kf] xf] ls eg]/ ;f]lrg\ . pgnfO{ ca vf]nfsf] cfjfh ;'Gbf klg 8/ nfUg yfNof] . pgsf] 9's9'sL a9\g yfNof] . k]m/L tL l;kfxLx? cfpnf ls eg]/ pgnfO{ 8/ nfUg yfNof] . pgsf] z/L/ lr;f] eof] / s]xL klg dx;'; ug{g;Sg] eof] . pgsf] z/L/df clnslt xlNng klg an lyPg . pgsf] kfv'/f / v'§fx? d/]t'No lyo . pgsf] z/L/df Psbd} b'vfO{ lyof] / pgdf s]xL klg efjgfx? lyPg .

tflnd k|bfosn] lrq g+ #, æcf3fthGo 36gf kl5sf] k'tnL dlxnfÆ b]vfpg'x'G5

Tof] /ft k'tnL dlxnf Psbd} PSnf] eOg\ . pgsf] >Ldfg\n] pgnfO{ 3/ 5f]8\gsf] nflu eg] . To; ufpFsf 7"nf –a8fn] pgnfO{ kms]{/ gcfp egL cfb]z lbP . pgsf] 5f]/f5f]/L /f]O/x]sf lyP . pgn] 3/ 5f]8\g'k¥of] .

pgL hËnlt/ uOg\, vf]nf b]lv 6f9} al;g\ . pgsf] jl/Lsf] ?vx?b]lv klg pgnfO{ 8/ nfUg yfNof] . pgnfO{ cfk'm Psbd hf]lvddf ePsf] dx;'; eof] / sdhf]/ dx;'; eof] . pgsf] v'§fn] cfˆgf] z/L/ g} yfDg ;ls/x]sf] lyPg . pgsf] xftx?n] s]xL dx;'; ug{;ls/x]sf] lyPg . pgsf] x|bodf s'g} k|sf/sf] v';L lyPg, cGwsf/ dfq lyof] . pgsf] z/L/ lr;f] dx;'; eof] / pgnfO{ cfk'm d/]t'No nfUof] . pgsf] z/L/df cfˆgf] cfTdfn] g} 5f]8]sf] h:tf] pgnfO{ dx;'; eof] .

pgn] cf/fd klg lng kfOgg\ . pgnfO{ tL l;kfxLx?sf] cfFvf, pgLx?sf] xfF;f], pgLx?sf] Zjf; / pgLx?sf] zAbx?sf] em–emNsf] cfO/x\of] . tL l;kfxLx?sf] z/L/sf] uGw pgsf] kmf]S;f] ;Dd g} el/of] . pgsf] z/L/ kl;gf g} kl;gf eO/x]sf] lyof], pgL l/;n] /f]O/x]ls lyOg\ . pgn] st} klg cf/fd ug{sf] nflu 7fpF kfOgg\ / tL l;kfxLx? k]m/L klg cfpnfg\ ls eg]/ kxf8sf] rf/}lt/ x]g{ yflng\ . pgsf] ;a} ;kgfx? / rfxgfx? Af/km h:t} u/]/ lanfP . pgsf] lbdfudf ca lrGtf g} lrGtf lyof] / cfˆg} af/]df ;f]Rg klg pgnfO{ ufx|f] eof] . s] pgL kfun eO/x]sL lyOg\ < pgnfO{ nfh nfUof] / leq b]lv l/; klg p7\of], pgnfO{ w]/} b'Mv klg nfUof] .

tflnd k|bfosM k'tnL dlxnfsf] syfaf6 ;xefuLx?n] cfˆgf] k|ltlqmofsf] af/]df a'‰g;S5g\ lsgsL oxfF pNn]v u/LPsf] syf;Fu ;xefuLx?n] cfˆgf] cj:yf hf]8\g;S5g\ . o;f] x'Fbf pxfFx?nfO{ Ps k|sf/sf] 9f8;sf] cg'ej x'G5 / cfk'mn] dx;'; u/]sf] nfhaf6 al~rt x'g dBt u5{ . s'g} ;d'bfox?df sf]xL dlxnfn] cfk'mdfly ePsf] anfTsf/sf] af/]df af]Nbf w]/} nf~5gf nufOG5 . s]6L k'tnLsf] cg'ejsf] af/]df af]Nbf ;xefuLn] ;Lw} cfˆgf] af/]df af]n]sf] h:tf] geP klg syfsf] ;Gbe{df cfˆgf] cg'ejsf] af/]df atfpg ;Sg'x'G5 . cfk'mdfly ePsf] anfTsf/sf] cg'ejnfO{ k'tnL dlxnfsf] syfsf] ;Gbe{df eGbf pxfFx?nfO{ ;'/lIft klg dx;'; x'G5 / nf~5gf nufOg] 8/ klg x'Gb}g . tflnd k|bfos ;fy} ;xefuLx?nfO{ ;xefuLx?sf] cg'ejsf] af/]df s'/fsfgL ug{ of] syfsf] ;Gbe{n] Psbd d2t ub{5 lsgeg] sltko cj:yfdf ;Lw} cfˆgf] cg'ejsf] af/]df atfpFbf pxfFx? pQ]hLt dx;'; x'g], cfˆgf] cg'ejsf] af/]df atfpg cK7]/f] dx;'; ug{] x'g;S5 .


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of] syfn] lgDg s'/fx? pNn]v u5{M y k'tnL dlxnfn] cfk'mnfO{ ;a} s'/fx?af6 s;/L 6f9f agfOg\

y cf3fthGo 36gf kZrftsf] 8/sf] k|ltlqmofx?

Tflndsf] lgb]{zg

;xefuLx?nfO{ of] syf eGbf cf3fthGo 36gfsf] 8/nfUbf] hfgsf/Lx? eg] glbg'xf];\ . lsgsL ;a} hfgsf/Lx?sf] af/]df atfpFbf ;xefuLx? cfk}mn] cg'ej u/]sf] anfTsf/sf] 36gfsf] cg'ejnfO{ o;n] hfu[t ug{ ;S5 . o;f] eof] eg] ;xefuLx?nfO{ yk s'/fx? ;'Ggsf] nflu ufx|f] x'g;S5 . ;xefuLx?nfO{ k]m/L To; 36gfsf] ;Demgfn] ufx|f] agfpg;S5 / tflndsf] cjlwdf pgnfO{ ;'/lIft dx;'; gx'g;S5 . ;xefuLx?nfO{ ;fgf] ;fgf] hfgsf/Ln] klg cfk'mn] cg'ej u/]sf] 36gfsf] af/]df ofb lbnfpg;S5 o;sf/0f tflnd ;xfosx?n] klg oL s'/fx?nfO{ Wofgdf /fv]/ s;/L ;xefuLx?nfO{ o:tf] x'gaf6 hf]ufpg ;lsG5 Vofn ug{'k5{ .

o;sf/0f tflnd k|bfosx?n] anfTsf/ jf s'g} klg cf3fthGo 36gfsf] af/]df s'/f ubf{ 3'df}/f] k|sf/df s'/fsfgL ug{'k5{ tfls ;xefuLx?sf] nflu of] hfgsf/L ;'Gg Tolt ufx|f] x'Fb}g .

o;f] ugf{n] ;xefuLx?nfO{ ;'/lIft dx;'; x'G5, pxfFx?n] tflnd k|bfos / ;xfotf k'¥ofpg] JolQmx? dfly e/f];f ug{ ;Sg'x'G5 / z;lQms/0f ePsf] cg'ej klg ug{'x'G5 lsgsL pxfFn] syfsf] dfWodaf6 cfˆgf] k|ltlqmofsf] af/]df a'‰g'x'G5, To:tf] 36gf kZrft s] s:tf] k|ltlqmofx? x'G5g\ / lsg o:tf] x'G5 eGg] s'/fx? a'‰g'x'G5 . o;f] x'Fbf pxfF cfk'mn] b]vfpg' ePsf] k|ltlqmofx? klg ;fdfGo g} lyP eGg] s'/f pxfFn] a'‰g'x'G5 h;sf sf/0f pxfF kfun ePsf] xf]Og t/ pxfFdfly ePsf] 36gfsf] sf/0f o:tf] k|ltlqmof ePsf] xf] egL pxfFn] a'‰g'x'G5 .

cEof; ^M cf3ftsf ljleGg k|ltlqmofx?sf] af/]df a'‰g]

s'g} klg cf3fthGo 36gf kl5 ljleGg k|sf/sf] k|ltlqmofx? x'g' ;fdfGo xf] egL ;xefuLx?nfO{ a'emfpg'xf];\ . tkfO{+sf] z/L/n] tkfO{+ cfk'm afFRgsf] nflu o:tf] k|ltlqmofx? lbG5 . of] cEof;df ;xefuLx?nfO{ ljleGg k|sf/sf] k|ltlqmof kfpgsf] nflu k|f]T;fxg ug{'xf];\ / oL ljleGg txdf s:tf] dx;'; x'G5 egL cg'ej ug{sf] nflu eGg'xf];\ . tkfO{+ cfk}mn] g} of] cEof; u/]/ b]vfpg'xf];\ .

csf]{ cEof; z'? ug'{ eGbf cufl8 oL ljrf/x? ;xefuLx? dfem afF8\g'xf];\ / 5nkmn ug{'xf];\ hxfF tflnd k|bfosn] ;xefuLx?nfO{ k'tnL dlxnfsf]] syf;Fu cfˆgf] cg'ejx? hf]8\gsf] nflu k|f]T;fxg lbg'x'G5 .

Tflndsf] lgb]{zg

of] cEof; kl5 5f]6f] a|]s lng'xf];\ . ;xefuLx?nfO{ Psl5g cfˆgf] xft v'§f tGsfpgsf] nflu eGg'xf];\ . csf]{ v08 z'? x'g' cufl8 ;xefuLx?nfO{ ;fdfGos/0f / Zjf; k|Zjf;sf] cEof; u/fpg'xf];\ / ;d"xnfO{ k]m/L ljifoj:t'lt/ tfGg'xf];\ .

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AINER ADVICE


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tflnd k|bfosM syfsf] lg/Gt/tf

klxnfsf] ;dodf, pgn] cfˆgf] dxTjk"0f{ ;Demgfx? / rfxgfx? cfˆgf] kv]6fdf /fv]sL lyOg\ . ca oL s'/fx?n] pgdf 8/ pTkGg eof] . pgn] cfk}mnfO{ oL s'/fx?af6 6f9f /fVg vf]lhg\ . pgn] cfˆgf] oL s'/fx?sf] af/]df g;f]Rg / s]xL s'/f dx;'; gug{df g} cfˆgf] ;a} an nufOg\ . pgsf] >Ldfg\sf] zAbx? pgsf] sfgdf u'l~h/xGy], æltdL oxfF a:g ;lSbgf}F . ltdL g/fd|f] dfG5] xf}, ltdL kfun eof} . ltdL d]/f] nflu nfossf] 5}gf} . ltdL 8/nfUbf] 5f} . dnfO{ ltdL rflx+b}g, ltdL oxfFaf6 lgl:sxfn .Æ pgL vf]nfaf6 6f9f eflug\, n8\b} n8\b} lxFl8g\ . pmgL lgbfPsf] h:t} u/L lxF8\lyg\ / cfˆgf] 5f]/f5f]/Lx?nfO{ 5f]8]/ hfg'sf]df lrlGtt lyOg\ . ca k]m/L ?gsf] nflu klg p;sf cfF;' ;'ls;s]sf] lyof] . p;sf] k]6sf] b'vfO{ Psbd g/fd|f] lyof] t/ p;n] Tof] cg'ej klg ug{;s]sL lyOgg\ .

Tflnd k|bfosM clxn];Ddsf] syf olt xf] . o;df k'tnL dlxnf dfly ePsf] anfTsf/sf] af/]df pNn]v u/LPsf] 5 . cj xfdL Pp6f 5f]6f] a|]s lnG5f}F, xfdL Psl5g hLpm tGsfpg]5f}F / cf/fd ug]{5f}F . o;kl5 oxfF kms{g]5f}F / s]xL cEof;x? ug]{5f}F . casf] syfdf s] x'G5 egL x]g]{5f}F . casf] syfsf] efu rflxF k'g{:yfkgfsf] af/]df x'g]5 .

tkfO{+x?n] of] syf ;xefuLx?nfO{ eGbf o; cf3fthGo 36gfsf] af/]df eofgs hfgsf/Lx? s]xL klg ;dfj]z gug{'xf];\ . lsgsL ;a} hfgsf/Lx?sf] af/]df atfpFbf ;xefuLx? cfk}mn] cg'ej u/]sf] anfTsf/sf] 36gfsf] cg'ejnfO{ o;n] hfu[t ug{ ;S5 . o;f] eof] eg] ;xefuLx?nfO{ yk s'/fx? ;'Ggsf] nflu ufx|f] x'g;S5 . ;xefuLx?nfO{ k]m/L To; 36gfsf] ;Demgfn] ufx|f] agfpg;S5 / tflndsf] cjlwdf pgnfO{ ;'/lIft dx;'; gx'g;S5 .

tkfO{+n] o;f] eGg ;Sg'x'G5M æk'tnL dlxnfsf]] hLjgdf w]/} g/fd|f s'/fx? eP h'g s'/fn] p;sf] hLjg g} alb\nof] .Æ jf ævf]nf 5]pmdf ePsf] 36gfn] p;sf] hLjgdf cGwsf/ NofofÆ . o;f] ubf{ tL dlxnfx?n] ;xfosn] eg]sf] s'/fx? a'‰5g\ / tkfO{+;Fu pgLx?n] ;'/lIft dx;'; ub{5g\ . pxfFn] syfn] s] elg/x]sf] 5 eGg] s'/f /fd|/L a'‰g;Sg'x'G5 / tkfO{+n] of] syf -h'g pxfFsf] cfˆg} syf xf]_ pxfFx?nfO{ ;'/lIft dx;'; u/fpg] tl/sfn] egL/xg' ePsf] 5 egL a'‰g'x'G5 . syf eGbf tflnd k|bfosn] anfTsf/sf] s'/fnfO{ s:tf] tl/sfdf eGbf jf s'g zAbsf] k|of]u ubf{ pgLx?nfO{ s'/fsfgL ug{sf] nflu ;lhnf] x'G5 ;f]Wg'xf];\ / syf eGg] qmddf oL zAbx?sf] k|of]u ug{'xf];\ .

cEof; ^M cf3ftsf ljleGg k|ltlqmofx?sf] af/]df 5nkmn ug]{ -!% ldg]6_

ljleGg k|sf/sf k|ltlqmofx? dx;'; ug]{ k|of; ug{'xf];\ .

y tkfO{+sf] df;+k]zLx? ;a} bx|f] agfpg'xf];\ . l:y/ eP/ a:g'xf];\ / cfˆgf] z/L/df dx;'; ePsf] tgfj nfO{ dx;'; ug{'xf];\ .

y ca æn8\g]Æ df kl/0ft x'g'xf];\ -Go into “fight mode_ . n8\gsf] nflu tkfO{+sf] z/L/nfO{ tof/L agfpg'xf];\ . cfˆgf] df;+k]zLx?nfO{ bx|f] agfpg'xf];\ .

oL b'O{ efjgfx? larsf] leGgtf cg'ej ug{'xf];\ .

b'O{ leGgf leGg} efjgfx? dx;'; ug]{ k|of; ug{'xf];\ . Ps ;dodf v';L x'Fbfsf] cg'e"tL ug{'xf];\ / Psl5gdf b'Mlv x'g'xf];\ . Psl5gdf pbf; x'g'xf];\ / Psl5gdf hfFul/nf] x'g'xf];\, Psl5gdf l/;fpg'xf];\ / Psl5gdf zfGt dx;'; ug{'xf];\ .

tkfO{+n] clxn] dx;'; ul//xg'ePsf] efjgfnfO{ cfˆgf] z/L/af6 b]vfpg] k|of; ug{'xf];\ .

of] cEof;n] ;xefuLx?n] b]vfpg;Sg] k|ltlqmofsf] af/]df yfxf kfpg d4t ub{5 .

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uDeL/ cf3ft

uDeL/ cf3ftp2]ZoM cf3fthGo 36gf cg'ej u/] kZrft z'?df b]vfpg] k|ltlqmofx?sf] af/]df a'‰g] / o:tf] k|ltlqmofx?sf] w}o{ / zfGt k"j{s s;/L ;fdgf ug]{ eGg] af/]df a'‰g] .

of] v08df xfdL k'tnL dlxnfn]] cfk'm dfly anfTsf/ ePkl5 z'?sf] ;dodf b]vfpg] k|ltlqmofsf] af/]df / ;xfosn] pxfFnfO{ klxnf] k6s e]6\bf ;xof]u k|bfg ug{ k|of]u u/]sf ;Lkx?sf] af/]df s'/fsfgL ug]{5f}F . of] cj:yfdf of] dlxnfn] lg/fz dx;'; ug{;S5 / c?;Fu 8/ klg nfUg;S5 / ;xfosx?n] klg cfk'mn] kfpg'kg]{ cfb/ kfO/x]sf] 5 ls 5}g, of] s'/fsf] Vofn ug{'k5{, pxfFnfO{ rflxg]]] ;do lbg'k5{ .

of] syfn] lgDg s'/fx? k'li6 ug{ vf]H5M y sf]xL klg JolQmn] cf3fthGo 36gf cg'ej u/] kZrft lg/fz / eofgs efjgfx? dx;'; ug{;S5 .

y 8/ jf nfh h:tf] efjgfx?sf] sf/0f pxfFx?nfO{ sf]xL;Fu klg af]nrfn ug{ dg gnfUg] / c?;Fusf] e]63f6 OGsf/ ug]{ ug{;S5 .

y cf3fthGo 36gfsf sf/0f pgn] c?dfly e/f];f ug{ g;Sg] x'g;S5 .

y k|of; ug{ dxTjk"0f{ x'G5 t/ ;xfosn] o:tf] cj:yf cg'ej u/]sf] JolQm cfk}mnfO{ g} slxn] pm cfˆgf] ;d:ofsf] af/]df eGg tof/L 5 jf slxn] c? JolQmx? ;Fu 3'nldn ug{ tof/L 5 pm cfk}mnfO{ g} of] lg0f{o lngsf] nflu lbg'xf];\ .

y ;xfosx? w}o{ x'g cfjZos 5 / ;xfotfsf] nflu cfPsf] of] JolQmdf ePsf] 8/ / p;sf] k|ltlqmofnfO{ a'‰g klg cfjZos 5 .

y ;xfotfsf] nflu cfPsf] of] JolQmn] b]vfPsf] k|ltlqmofx? a'‰g Psbd cfjZos 5 .

;xefuLx?n] k'tnL dlxnfsf] efjgfTds k|ltlqmofx?nfO{, pgsf] g}/fZotfnfO{ / pgn] dx;'; u/]sf] pQ]lht efjgfnfO{ a'e]msf] 5 ls 5}g ;'lglZrt ug{'xf];\ .

;fd

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TR

AINER ADVICE

55efu @ M tfln

d

7'nf] :j/df eGg]

%%

uDeL/ cf3ft

uDeL/ cf3ft p2]ZoM cf3fthGo 36gf cg'ej u/] kZrft z'?df b]vfpg] k|ltlqmofx?sf] af/]df a'‰g] / o:tf] k|ltlqmofx?sf] w}o{ / zfGt k"j{s s;/L ;fdgf ug]{ eGg] af/]df a'‰g] .

tflnd k|bfosM ca d syfnfO{ k]m/L ;'rf? u5{' . k'tnL dlxnfn]] of] cf3fthGo 36gf cg'ej u/] kZrft z'?df b]vfPsf] k|ltlqmofx?df Wofg lbg'xf];\ / pgdf s] s'/fn] 8/ pTkGg u/fO{/x]sf] 5 Tof] af/]df ;f]Rg'xf];\ . pgsf] ljrf/, efjgf, Zjf;, dg / z/L/nfO{ s] s'/fn] ;tfO{/x]sf] 5 < pgL;Fu s;/L s'/f ug{'k5{ xf]nf t < pxfF;Fu glhs x'g] s'g} dfWod 5 < pxfFnfO{ 8/ nfUg] s'/fx? w]/} 5g\ < pxfFnfO{ s] s:tf] s'/fx?n] dBt k'¥ofpF5 <

k'tnL dlxnf emf/ k5fl8 n'ls/x]sf] lyof] . w]/} lbg;Dd pgL lxFl8;s]sL lyOg\ / pgsf] nflu hfgsf] nflu st} klg 7fpF 5}g eGg] s'/f pgn] yfxf kfO;s]sL lyOg\ . pgn] Psbd PSnf] dx;'; ul/g\ . pgsf] PSnf]kgf pgsf] cË– cËdf k}mln;s]sf] lyof] . pgL l:y/ al;g\ / pgL d/]t'No b]lvlGyg\ . pgsf] kx]Fnf] sk8f w'hf– w'hf ePsf] lyof] .

:jf:Yo s]Gb|sf] :jf:YosdL{x?nfO{ Pshgf dlxnfsf] anfTsf/ ePsf] 5 eGg] s'/f yfxf ePkl5 pgLx?n] To; dlxnfnfO{ vf]Hg yfn] . s]xL ;dosf] nflu vf]h] kl5 :jf:YosdL{n] emf/L lt/ s]xL s'/f rn]sf] h:tf] b]v]/ emf/L k5f8L x]bf{ s]6L k'tnLn] æ6f9f hfpmÆ egL lrRofPsf] ;'g] . k'tnL dlxnfn] pgnfO{ 6f9}af6 b]vf];\ eg]/ :jf:YosdL{ la:tf/} k5fl8 ;/] . k'tnL dlxnf t;{LG5Lg\ eg]/ :jf:YosdL{ la:tf/} a;], Psl5gsf] nflu /f]lsP / la:tf/} k'tnL dlxnfnfO{{ pgn] o:tf] cj:yfdf ePsf] dlxnfx?nfO{ ;xof]u ug]]{ u5{' eg]/ atfOg\ . z'?df k'tnL dlxnfn]] æ6f9f hfpmÆ, æ6f9f hfpmÆ eg]/ dfq lrRofO{g\ . k'tnL dlxnfsf] :j/ cflQPsf], l/;fPsf] / 8/fPsf] h:tf] lyof] . :jf:YosdL{ Psl5g k]m/L /f]lsof], ToxLF a;] / Psl5g kl5 pmgL ToxfF ;xof]u ug{sf] nflu cfPsf] xf] egL cfZjf;g lbOg\ .

s]xL ;do kl5 k'tnL dlxnfn] :jf:YosdL{n]] eg]sf] s'/f ;'Gg yflng\ . k'tnL dlxnfn]] cfˆgf] s8f eP/ a;]sf] df;+k]ZfL kUn]sf] dx;'; ul/g\ / pgn] cfˆgf] xft / v'§f rnfpg ;lsg\ . pgL z'?df af]Ng ;lsgg\ t/ pgnfO{ tL :jf:YosdL{ dlxnfn] ;xof]u ug{ vf]h]sL x'g\ egL ljZjf; nfUg yfNof] . k'tnL dlxnfn]] cg'ej u/]sf] of] cfTdljZjf;n] p;df ePsf] 8/ / nfhsf] efjgf klg sdhf]/ eof] .

pgL la:tf/} a:gsf] nflu k|of; ul/g\ . o;kl5 pgn] cfˆgf] cfFvf p7fP/ :jf:YosdL{sf] cfFvfdf x]g{ ;lsg\ . :jf:YosdL{sf] cg'xf/df 5n sk6sf] s]xL klg lgzfg lyPg / pgsf] cfFvf pHofnf] lyof] . cGTodf k'tnL dlxnfn]] æcfpg'Æ egL hjfkm lbOg\ . o;kl5 tL :jf:YosdL{ dlxnf la:tf/} uP/ k'tnL dlxnf glhs} al;g\ . pgLx? s]xL ;do df}g /x] . la:tf/} lbg 9Nof] / /ft k¥of] . Tof] ;dodf s]6L k'tnLn] cfk'm slt yfs]sf] 5' egL dx;'; ul/g\ / ;xfos lt/ pgL 9lNsg\ .

tflnd k|bfosM ca xfdL Psl5gsf] nflu /f]lsg]5f}F}F . tkfO{+x?nfO{ of] syf k"/} g} yfxf x'g'k5{ eg]/ d elGbg t/ d tkfO{+x?nfO{ Pp6f cEof; ug{sf] nflu eg] eG5' .

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syf cg';f/sf] cEof; ug]{

syf cg';f/sf] cEof; ug]{ p2]ZoM xfdLn] cfˆgf] k|ltlqmofx? a'‰of}F eg] of] syf ;'Gbf k'g{:yfkgfsf] sfd ug{;S5 . xfdLn] of] syf lsg k'g{:yfkgfsf] syf xf] egL eg]sf] xf] JofVof ug{'xf];\ .

e"ldsf clego @M syfnfO{ k]m/L eGbf

;xefuLx?nfO{ b'O{–b'O{ hgfsf] ;d"xdf syf k]m/L eGgsf] nflu cfu|x ug{'xf];\ . ;do ePsf] v08df ;xefuLx?nfO{ e"ldsf abNgsf] nflu eGg'xf];\ tfls ;a} ;xefuLx? Psrf]l6 syf eGg] aGg ;Sg'x'G5 / Psrf]l6 syf ;'Gg] JolQm aGg ;Sg'x'G5 . cf3fthGo 36gf cg'ej u/]sf] JolQmsf] e"ldsf lgjf{x ug{] JolQmnfO{ s'g} ?dfn lbg'xf];\ . cfˆgf] e"ldsf lgjf{x ug{sf] nflu ?dfnsf] k|of]u ug{sf] nflu eGg'xf];\ . ca pxfFx?nfO{ æd ca b]lv of] ;d:of ef]u]sf]] JolQm xf]Og . d d x'FÆ elg eGg nufpg'xf];\ . pxfFx?nfO{ cfˆgf] gfd 7"nf]:j/df eGg nufpg'xf];\ .

of] e"ldsf clego kl5 ;xefuLx?nfO{ o;af6 s] l;Sg'eof] egL ;f]Wg'xf];\ . syf eGg] JolQmn] s] l;Sg'eof] / syf ;'Gg] JolQmn] s] l;Sg'eof] egL ;f]Wg'xf];\ .

;xefuLx?sf] pQ/df Wofg lbg'xf];\ . olb pxfFx? s;}n] n}lËs lx+;f cg'ej ug{'ePsf] 5 eg] pxfFx?nfO{ ;fdfGos/0fsf] cEof; u/fpg cfjZos x'g;S5 .

5nkmn ;Gbe{sf] k|of]u

cfhsf] lqmofsnfkx? ;a} ;xefuLx? ;Fu k|ltlaDa ug{'xf];\ . pxfFx?nfO{ syfsf] ;Gbe{ ;xof]uL nfUof] ls nfu]g ;f]Wg'xf];\ . olb pxfFx?nfO{ ;xof]uL nfu]g eg] s] s:tf] sdhf]/Lx? lyP egL kQf nufpg'xf];\ . s] of] cs}{ jftfj/0fdf ug{'kg]{{ lyof] < s] k'tnL dlxnfsf] k|ltlqmofx? lrQ a'‰g] vfnsf lyP <

;xefuLx?n] of] syfnfO{ s:tf] ?kdf kl/jt{g ug{;Sg5g\ jf rfxG5g\ egL 5nkmn ug{'xf];\ tfls syfdf ;'wf/ Nofpg ;lsg]5 .

cf3ftsf] k||ltlqmofx? h'g ;xfosx?n] sfd ug]{ qmddf c? JolQmx?df b]Vg'x'G5, tL k|ltlqmofx?sf] af/]df s;/L k|efjsf/L ?kdf 5nkmn ug{;lsG5 egL 5nkmn ug{'xf];\ / of] syfnfO{ To:tf] cj:yfdf k|of]u ubf{ s] s:tf] ;d:ofx? cfpg ;S5g\ klg 5nkmn ug{'xf];\ .

x/]s JolQmn] o:tf] cf3fthGo cg'ejsf] ;fdgf ubf{ ljleGg tl/sfn] k|ltlqmof lbg;S5g\ eGg] s'/f ;a}n] a'‰g cfjZos 5 .

Tflndsf] lgb]{zg

5nkmn kl5 vfhfsf] nflu a|]s lng'xf];\ . ;xefuLx?nfO{ cfˆgf] hLpm tGsfpgsf] nflu eGg'xf];\ / s]xL ;dosf] nflu lx+8\gsf] nflu eGg'xf];\ . csf]{ v08 z'? ug{' eGbf cufl8 ;fdfGos/0fsf] cEof; / Zjf; k|Zjf;sf] cEof; u/fpg'xf];\ .

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syf cg';f/sf] cEof; ug]{

syf cg';f/sf] cEof; ug]{p2]ZoM xfdLn] cfˆgf] k|ltlqmofx? a'‰of}F eg] of] syf ;'Gbf k'g{:yfkgfsf] sfd ug{;S5 . xfdLn] of] syf lsg k'g{:yfkgfsf] syf xf] egL eg]sf] xf] JofVof ug{'xf];\ .

tflnd k|bfosM d}n] tkfO{+x?nfO{ a|]s cufl8 of] syf k'g{:yfkgf (healing) sf] syf x'g;S5 eg]/ eg]sf] lyPF . xfdLn] xfd|f] k|ltlqmofx? / efjgfx? To; syfsf] dfWodaf6 a'‰g;Sof}F eg] Tof] syf k'g{:yfkgf sf] syf x'g;S5 . o;f] ubf{ xfdLn] Pp6f cfzf kfp5f}F .

of] syf k]m/L Ps csf{]nfO{ eGg'xf];\ . ;fdfGo zAbx?sf] k|of]u ug{'xf];\ / cf3fthGo 36gfx?sf] s'g} klg hfgsf/L o;df ;dfj]z gug{'xf];\ .

e"ldsf clego @M syfnfO{ k]m/L eGg] -@) ldg]6_

of e"ldsf clegosf] cEof; ug{sf] nflu b'O{ –b'O{ hgfsf] ;d"xdf afF8\g'xf];\ . Pshgfn] ;xfossf] e"ldsf ug{'x'G5 eg] csf]{n] cf3fthGo 36gf cg'ej u/]sf] JolQmsf] e"ldsf ug{{'x'G5 . w]/} ufx|f] / eofgs kl/l:yltsf] af/]df geGg'xf];\ . of] cEof;sf] d'Vo p2]Zo eg]sf] gofF ;Lkx? l;Sg] xf] . ufx|f] / eofgs kl/l:yltsf] pbfx/0f lbgfn] Ps csf]{nfO{ ufx|f] dx;'; x'g;S5 / jt{dfg ;dodf s]lGb|t gx'g;S5 .

Ps csf]{sf] cg'xf/ kms]{/ d]rdf a:g'xf];\ . cf3fthGo 36gf cg'ej u/]sf] JolQmsf] e"ldsf ug]{ JolQmnfO{ ;xfossf] e"ldsf lgefpg] JolQmn] s]6L k'tnLsf] syfnfO{ Wofg lbP/ ;'Ggsf] nflu eGg'xf];\ . tkfO{+sf] cfˆgf] zAbdf of] syf eGg'xf];\ .

tkfO{+x?n] z'? ug{'eGbf cufl8 leQfdf ePsf] lrq g+ @ x]g{'xf];\ hxfF k'tnL dlxnf :j:Yo / ;Ifd b]lvG5 . z'?df k'tnL dlxnfsf]] c;n hLjgsf] af/]df eGg'xf];\ . syf ;'Gg] JolQmnfO{ Wofg lbgsf] nflu k|f]T;fxg ug{'xf];\ . tkfO{+n] pxfFnfO{ Psbd} dxTjk"0f{ s'/f eGb} x'g'x'G5 eg]/ ljZjf; lbg'xf];\ . of] syfn] pxfFnfO{ zfGt agfpg d4t u5{ / lg/fz dx;'; x'g lb+b}g . -e"ldsf clegosf] nflu efu # sf] v08 ( x]g{'xf];\_

e"ldsf clego ;s]kl5 tflnd k|bfosn] tkfO{+nfO{ cfˆgf] e"ldsfaf6 aflx/ cfpgsf] nflu eGg'x'G5 . ca p7\g'xf];\, cfˆgf] e"ldsfsf] af/]df la;{g'xf];\, ?dfn klg x6fpg'xf];\ / eGg'xf];\ æd, d x"FÆ

5nkmnM ;Gbe{ lbg] -!% ldg]6_

tkfO{+n] syf eGbf s:tf] dx;'; eof] eGg'xf];\ . tkfO{}n] syf ;'Gbf s:tf] dx;'; eof] <

k'tnL dlxnfnfO{ dfgl;s ?kdf / zf/L/l/s ?kdf s:tf] dx;'; eof] 5nkmn ug{'xf]; . of] 36gf kZrft pgn] s] s:tf] s'/fx? u'dfOg\ / s] gofF s'/fx? kfOg\ < s]6L k'tnLsf] ljrf/, dg, z/L/, Zjf; k|Zjf;df s] s:tf] k|efj k¥of] < pg'sf] OR5f / eljiodf s:tf] k|efj k¥of] < s] p;n] cfˆgf] ljutaf6 s'g} /fd|f] ;Demgfx? ;Demg ;lS5g\ <

tflnd k|bfosM xfdLn] cf3ftnfO{ ljleGg k|sf/n] x]/]sf 5f}F . k'tnL dlxnfsf] s;/L efUg vf]lhg\, n8\g vf]lhg\, d/]t'No cg'ej ul/g\ . pgn] s;/L ;a} s'/f Tofu]/ xf/ dfg] / oL k|ltlqmofx? s;/L xfdL afFRgsf] nflu xfd|f] z/L/n] b]vfPsf] k|ltlqmofx? x'g\ egL xfdLn] b]Vof}F .

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AINER ADVICE

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%*cf3fthGo{ 36gfsf] ;Demgf lbg] sf/sx? (Triggers) / Tof] 36gfsf] em–emNsf] (Flashbacks) cfpg'

cf3fthGo{ 36gfsf] ;Demgf lbg] sf/sx? (Triggers) / Tof] 36gfsf] em–emNsf] (Flashbacks) cfpg'p2]ZoM cf3fthGo 36gfsf] ;Demgf lbg] s'/fx? (Triggers) sf] k|s[ltsf] af/]df k|i6 kfg]{ / o:tf] 36gf cg'ej u/]sf] JolQmn] s;/L cfˆgf] dgf]j}1flgs cj:yf÷lbdfusf] cj:yfnfO{ a'‰5g\ egL x]g]{ .

cf3fthGo 36gfsf] ;Demgf lbg] s'/fx? (Triggers)

cff3fthGo{ 36gfsf] ;Demgf lbg] s'/fx? -Triggers_ eg]sf] o:tf] 36gf cg'ej u/]sf] JolQmnfO{ k]m/L klg Tof] 36gfsf] kL8fbfoL ;Demgfx? lbg] s'/fx? xf] . of] s'/fx?n] cf3fthGo 36gfsf] k|ltlqmofx? k6s k6s pTkGg u/fpF5 . oL ;Demgfx?, em–emNsf] cfO/xg' s'g} klg JolQmsf] nflu Psbd tgfjk"0f{ x'g;S5 / Tof] JolQmdf 8/ pTkGg u/fpg ;S5 . oL cg'ejsf sf/0f pgLx? st} aflx/ hfg klg 8/fpg], ljleGg cfjfhx? ;'Gg], gePsf] cfsf/x? jf JolQmx? b]Vg], cgf}7f] s'/fx?sf] af/]df af]Ng] ub{5g\ .

o:tf] cf3fthGo 36gfsf] em–emNsf] eg]sf] rflxF Psbd crfgs cfpF5 / o;n] Psbd ufx|f] agfpF5 .

w]/} h;f] cf3fthGo 36gf cg'ej u/]sf] dlxnfx?n] cg'ej ug]{ s'/fx?nfO{ o; syfdf k|:t't ul/Psf] 5 . pgLx?n] cfk'm;Fu af]Ng cfpg] jf glhs cfpg] sf]xL klg JolQmx?nfO{ ljZjf; ug{ ;Sb}gg\ . pgLx?n] b]Vg] s'/fx? / dx;'; ug]{ s'/fx? pgLx?sf] nflu 8/ pTkGg u/fpg] s'/fx? x'g;S5 . slxn]sfxLF klxn]sf] ;dodf s]xL klg k|efj gkf/]sf] 36gfx?n] klg ca pgLx?n] cg'ej u/]sf] cff3ftk"0f{ 36gfsf] af/]df ;Demgf lbg;S5 h'g s'/fx?n] pgLx?df 8/ pTkGg u/fpg], ljleGg cf3ftsf] k|ltlqmofx? b]vfpg], s]xL s'/fdf klg cfˆgf] lgoGq0f gePsf] h:tf] cg'ej ug]{ x'g;S5 . oL cg'ejx? s]xL dlxnfx?df k6s–k6s x'g] ub{5 .

tn pNn]v ul/Psf] syfn] s'g} klg cf3fthGo 36gf ePsf] nfdf] ;do eO;s]kl5sf] cj:yfdf klg s;/L Tof] 36gfk|ltsf] k|ltlqmofx? alNemg;S5 eg]/ JofVof ub{5 .

o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ pxfFx?n] h'g k|ltlqmofx? b]vfO/xg'ePsf] 5, Tof] ;fdfGo g} xf] eg]/ a'emfpg'xf];\ . pgLx?nfO{ oL k|ltlqmofx? o:tf] cj:yfdf cfpg' ;fdfGo g} xf] eg]/ a'emfpg Psbd cfjZos x'G5 .

s]6L k'tnLn] 36gf kZrft z'?df b]vfPsf] k|ltlqmofx?sf] af/]df ;xefuLx?nfO{ ;f]Rgsf] nflu eGg'xf];\ / pgdf s] s:tf] s'/fx?n] 8/ pTkGg u/fPsf] lyof] eg]/ klg ;f]Rgsf] nflu eGg'xf];\ . pgsf] ljrf/, efjgf, dg, Zjf; k|Zjf; / z/L/nfO{ s] s:tf] s'/fx?n] k|efj kf¥of] < pgdf 8/ pTkGg u/fpg] s'/fx? s] s] 5g\ < pgnfO{ s] s:tf] s'/fx?n] d4t ub{5 <

of] syfn] lgDg s'/fx? a'emfpF5M y s'g} klg JolQmsf] ufx|f] cj:yfx? pgLx?sf] ljrf/, efjgf, Zjf; k|Zjf;, / z/L/df b]lvg]

k|ltlqmofx?af6 yfxf ug{ ;lsG5 .

y s'g} k|ltlqmofx? ;fdfGo x'G5g\ eg] s'g} k|ltlqmofx? eg] w]/} kL8fbfoL x'g;S5 .

;fd

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AINER ADVICE

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%(cf3fthGo{ 36gfsf] ;Demgf lbg] sf/sx? (Triggers) / Tof] 36gfsf] em–emNsf] (Flashbacks) cfpg'

cf3fthGo 36gfsf] ;Demgf lbg] sf/sx? (Triggers) / o:tf] 36gfsf] em–emNsf] (Flashbacks) cfpg'p2]ZoM cf3fthGo{ 36gfsf] ;Demgf lbg] sf/sx? (Triggers) sf] af/]df k|i6 kfg]{ / o:tf] 36gf cg'ej u/]sf] JolQmn] s;/L cfˆgf] dgf]j}1flgs cj:yf÷dl:tissf] cj:yfnfO{ a'‰5g\ egL x]g]{ .

tflnd k|bfosM o; v08df xfdL lgDg s'/fx?af/]df 5nkmn ug]{5f}F

y cf3fthGo 36gfsf] ;Demgf lbg] sf/sx? (Triggers) x?n] cf3ftk"0f{ 36gfsf] ;Demgfx?nfO{ k'g{hLljt ub{5 .

y o:tf] 36gfsf] em–emNsf] (Flashbacks) crfgs dx;'; x'g] ub{5 / k'gM lautsf] kL8fbfoL 36gfsf] ;Demgf lb+b5 .

xfdL o:tf] cf3fthGo 36gfsf] ;Demgf lbg] sf/sx?af6 s;/L aRg] tyf o:tf] cj:yfnfO{ s;/L lgoGq0f ug]{ eGg] af/]df 5nkmn ug]{5f}F . k'tnL dlxnfsf]] syfsf] ;Gbe{ lnP/ xfdLn] cfˆgf] z/L/ / dl:tisnfO{ zfGt ug{;S5f}F eg]/ 5nkmn ug{]5f}F . tkfO{+x?n] k'tnL dlxnfsf]] syf cf3fthGo 36gfsf] kLl8tx?nfO{ atfpg'x'G5 / o;n] pgLx?nfO{ cfˆgf] eljiok|lt cfzfjfbL x'g ;xof]u ub{5 .

;xfosn] k'tnL dlxnfnfO{ :jf:Yo s]Gb|sf] af/]df eGg z'? u¥of] . of] s:tf] 7fpF xf] egL :jf:YosdL{n] k'tnL dlxnfnfO{ j0f{g u/Lg\ / w]/} dlxnfx? h; dfly anfTsf/ ePsf] 5, pgLx? pkrf/sf] nflu oxfF cfpF5g\ eg]/ pgn] j0f{g u/Lg\ . pgn] k'tnL dlxnfnfO{ ;kmf n'uf lbOg\ / Tof] nufpgsf] nflu elgg\ .

k'tnL dlxnfnfO{ :jf:Yo s]Gb|sf] c? dlxnfx?n] / :jf:YosdL{x?n] klg clejfbg u/] . pgnfO{ To; 7fpFdf ;a}n] :jfut ubf{ /fd|f] dx;'; eof] . pgnfO{ a:gsf] nflu Pp6f ;kmf cf]5\ofg lbOof] . w]/} lbg kZrft k'tnL dlxnfn] cf/fd lng;lsg\ .

:jf:Yo s]Gb|df k'tnL dlxnfn] cfk}mnfO{ bl/b| cj:yfdf /flvg\ . :jf:YosdL{]n] pgnfO{ ljdz{sf] nflu ;f]wk'5 u/] / pgsf] efjgfsf] af/]df a'‰g k|of; u/] . pgnfO{ slxn] b]lv o:tf] dx;'; ePsf] xf] egL :jf:YosdL{n] ;f]lwg\ / k'tnL dlxnfn] cfk'mnfO{ o:tf] To; 36gf kl5 ePsf] xf] egL elgg\ . pgn] of] 36gfsf] sf/0f cfk'mn] kl/jf/ u'dfPsf] s'/f klg atfOg\ . pgnfO{ of] 36gfn] s;/L cfˆgf] ljrf/, efjgf, Zjf; k|Zjf;, dg / z/L/df k|efj kf/]sf] 5 egL :jf:YosdL{n] ;f]lwg\ . k'tnL dlxnfn] cfk'mdf gsf/fTds ;f]rx? cfPsf] s'/f atfOg\ . pgn] cfk}mnfO{ Ps g/fd|f] dlxnf x'F, OHht gePsf] dlxnf x'F, / cfk'm l56} kfun x'G5' egL eGg yflng\ / cfk}mnfO{ bf]iofpg yflng\ . pgn] dx;'; u/]sf] nfh, /L; / 8/sf] efjgfx?sf] af/]df atfOg\ . pgsf] z/L/df ysfgsf] dx;'; eof] / pgnfO{ sdhf]/ dx;'; eof] egL pgn] atfOg\ . pgn] cfk'm of] cg'ejaf6 slxn] klg d'Qm x'g;lSbg eGg] s'/f atfOg\ . cfk'mnfO{ e"t–cfTdfn] ;tfPsf] xf] ls eGg] cg'dfg u/Lg\ .

;xfosn] o:tf] k|ltlqmofx? ;fdfGo g} xf] egL j0f{g ul/g\ t/ pgdfly h] s'/f eof], Tof] rflxF c;fdfGo xf] egL j0f{g ul/g\ .:jf:YosdL{n] o:t} cg'ej u/]sf] c? dlxnfx?;Fu s'/f ug{sf] nflu s]6L dlxnfnfO{ cfdGq0f u/] / ;a} dlxnfx?n] cfk'mn] cg'ej u/]sf] k|ltlqmofx?sf] af/]df5nkmn u/] / s;/L o:tf] cg'ejx?af6 plDsg ;lsG5 eg]/ 5nkmn u/] .

o; kl5 k'tnL dlxnfnfO{ /fd|f] dx;'; eof] / PSnf] dx;'; ePg eg]/ j0f{g ug{'xf];\ . c? dlxnfx?nfO{ klg To:t} cg'e"lt eof] eg]/ yfxf kfpFbf pgnfO{ xNsf dx;'; eof] .

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p2]ZoM cf3fthGo 36gfsf] ;Demgfx?, oL 36gfsf] em–emNsf]x?n] s;/L o:tf] 36gf cg'ej u/]sf] JolQmx?nfO{ c;/ u5{ egL a'‰g] .

o:tf] cf3f6k"0f{ 36gf cg'ej u/]sf] JolQmdf clgoldttf (dysregulated) x'g;S5 . o;sf/0fn] ubf{ pm ls t pQ]lht (hyper (over)-arousal) dx;'; ub{5 ls t ;':t (hypo (under)-arousal) dx;'; ub{5 . csf]{ zAbdf eGbf, ls t p;n] Psbd s8f k|ltlqmofx?, pQ]lht efjgfx? cg'ej ub{5 ls t pm s]xL klg ug{ g;lsg] cj:yfdf x'G5 . oL b'j} k|sf/sf efjgfx?n] pgnfO{ cNdnfpg] / laRrlnt agfpFb5 . p;nfO{ o:tf] cf3fthGo 36gfsf] ;Demgfx?n] cNndNn kfg{;S5 . o:tf] cj:yfdf ;xfosx?n] pgLx?nfO{ of] l:yltsf] af/]df ;r]t u/fpg / pgLx?sf] hLjgdf ;lhnf] agfOlbg d4t k'¥ofpg;S5g\ . pbfx/0fsf] nflu, pgnfO{ jt{dfg cj:yfsf] af/]df ;r]t u/fpgsf nflu pgsf] gfd af]nfpg], pgL sxfF l5g\ egL ;r]t u/fpg], To;a]nfsf] ;do atfpg] / pgnfO{ pgL ;'/lIft l5g\ egL atfpg] ug{;lsG5 . oL s'/fx?n] pgnfO{ jt{dfg ;dosf] af/]df ;r]t x'g / cfˆgf] OlGb|ox?sf] ;lqmo ?kdf k|of]u ug{sf] nflu d4t ub{5 .

syfn] lgDg s'/fx? atfpFb5M y slxn]sfxL ;f]Rb} g;f]s]sf] cj:yfx?n] o:tf] cf3ftsf] k|ltlqmofx? aNemfpg;S5 .

y o:tf] cg'ejx?sf] ;fdgf ug{ xfd|f] OlGb|ox?nfO{ jt{dfg cj:yfdf s]lGb|t ug{ ;lsG5 .

cl3 pNn]v u/LPsf] h:t}, cf3ftk"0f{ 36gfsf] ;Demgf lbg] sf/sx? -trigger_ n] Tof] cf3fthGo 36gfsf] ?k lnFb5 / of] 36gf;Fu hf]l8Psf] ;Demgfx? klg hfu[t ub{5 . of] Pp6f ;fgf] lemNsf h:t} xf] h;n] 7"nf] cfuf] g} pTkGg u5{ . o;}u/L Pp6f ;fgf] ;Demgfn] klg pQ]lht efjgfx? hfu[t ug{;S5 .

o;}u/L Tof] 36gfsf] em–emNsf] -flashbacks_ eg]sf] eO;s]sf] 36gfdf hf]l8lbg] ;Demgfx? x'g\ . oL ;Demgfx?n] tTsfnLg ;dosf] s'/fx?af6 s'g} klg JolQmnfO{ al~rt ub{5 / To; JolQmnfO{ k]m/L k'/fgf s'/fx? ;Demgsf] nflu afWo agfpFb5 . o;sf/0fn] ubf{ pgnfO{ klxn] 36]sf] of] 36gf k]m/L 36]sf] xf] ls eGg] nfUg;S5 . s'g} klg cf3fthGo 36gf 36]kl5 w]/} JolQmx?n]Tof] 36gfsf] em–emNsf] (flashbacks) cg'ej ub{5g\ . oL ;Demgfx? crfgs cfpg] u5{g\ / To; JolQmn] oL s'/fx? lgoGq0f ug{ ;Sb}gg\ .

To; 36gfsf] em–emNsf] -flashbacks_ OlGb|ox? Dfk{mt x'G5g\– uGw, :kz{, ;'g'jfO{, :jfb / b[Zosf] dfWodaf6 x'G5 . OlGb|ox?sf] dfk{mt oL ;Demgfx?sf] em–emNsf] cfpFb5g\ . t/ olx OlGb|ox? Dfk{mt g} To; JolQmnfO{ ;tfO{/x]sf] 36gfsf] em–emNsf] (flashbacks) x?sf] Joj:yfkg ug{ ;lsG5 . of] cEof; ubf{ To; JolQmnfO{ jt{dfg cj:yfsf] af/]df ;r]t u/fpg ;lsG5 . slxn]sfxLF 9'Ëf h:tf] a:Tf'x? 5'Fbf klg To; JolQmnfO{ ;'/lIft dx;'; x'g;S5 .

e"ldsf clego #M cf3fthGo 36gfsf] ;Demgfn] ufx|f] agfPsf] cj:yfdf ;fDo kfg]{ -%–!) ldg]6_

;xefuLx¿nfO{ hf]8L agfpg cfu|x ug{'xf];\ . Psn] ;xof]uLsf] e"ldsf v]Nb5, csf]{n] cf3fthGo 36gf cgÚej u/]sf] JolQm. ;xof]uLnfO{ ;f]Wg'xf];\ cf3fthGo 36gf cgÚej u/]sf] JolQmx¿nfO{ zfGt kfg]{ cEof; ug{'xf];\. s]xL ldg]6 kl5 ltgLx¿nfO{ e"ldsf kl/jt{g ug{ eGg'xf];\ . of] ;'lglZrt ug{ gla;{g'xf];\ ls ;xefuLx¿ cfˆgf] e"-efu ;kmf ub{5g\ ha pgLx¿df e"ldsf kl/jt{g / ;dfKt x'G5 .

tflndsf] lgb]{zgM ;fdfGos/0fsf] cEof;

o; tflnd el/ g} ;fdfGos/0f cEof;sf] pbfx/0fx? k|:t't ul/Psf] 5 . oL cEof;x? k'gM ?kdf u/L/xg cfjZos 5 tfls o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmn] s'g} klg k|sf/sf] tgfjsf] cg'ej ubf{ of] cEof; cfkm} ug{ ofb ug{;Sg'x'G5 .

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TR

AINER ADVICE

cf3fthGo{ 36gfsf] ;Demgf lbg] sf/sx? (Triggers) / Tof] 36gfsf] em–emNsf] (Flashbacks) cfpg' -s|dzM_

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fGoLs/0f cEof;

e"ldsf cEof;

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TR

AINER ADVICE

61efu @ M tfln

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p2]ZoM cf3ftk"0f{ 36gfsf] ;Demgfx?, oL ;Demgfx? lgDTofpg] sf/sx? / oL ;Demgfx?n] s;/L b}lgs hLjgdf ufx|f] agfpF5 eg]/ a'‰g] .

tflnd k|bfosM d syfnfO{ lg/Gt/tf lbG5' .

k'tnL dlxnf :jf:Yo s]Gb| cfOk'Ug] ljlQs} pgL c:ktfn hfg'k¥of] lsgeg] pgdf anfTsf/ ePsf] cj:yfdf pgL 3fOt] ePsL lyOg\ . pgnfO{ yfxf lyof] ls 8fS6/ / g;{x?n] pgnfO{ lgsf] kfg{ rfxG5g\ t/ ha pgL cf]5\ofgdf klN6g\ / cfˆgf] v'§fx? k}mnfOg\, pgnfO{ crfgs cfk'mdfly ePsf] anfTsf/sf] eofgs ;Demgfx? cfpgyfNof] . pgnfO{ pkrf/ u/L/x]sf] 8fS6/ pgnfO{ anfTsf/ u/]sf] l;kfxL xf] egL pgnfO{ nfUof] / pgL efUg vf]lhg\ . pgnfO{ tL ;Demgfx?n] w]/} ufx|f] agfpg yfNof] / pgL efUg vf]lhg\ . ToxfF ePsf] Pshgf g;{n] pgnfO{ zfGt kfg]{ k|of; u/Lg\ / af/Daf/ k'tnL dlxnfsf]] gfd b]xf]¥ofOg\ . g;{n] elgg\ ætkfO{ clxn] c:ktfndf x'g'x'G5 . cfhsf] -==lbg, ===dlxgf, ==jif{_ xf] . xfdL oxfF tkfO{+sf] ;xof]u ug{ cfPsf xf} .Æ g;{n] o;f] eGbf k'tnL dlxnf jt{dfg cj:yfdf kms{g ;lsg\ / pgL c:ktfndf l5g\ eGg] s'/f dx;'; ug{;lsg\ . of] s'/fn] pgnfO{ zfGt x'g d4t u¥of] .

k'tnL dlxnfnfO{ cfk'mdfly ePsf] anfTsf/sf] ;Demgfn] ufx|f] agfPsf] xf] egL g;{n] a'e]m / pkrf/sf] qmddf oL ;Demgfx? h'g a]nf klg cfpg;S5 eGg] pgnfO{ nfUof] . pkrf/sf] qmddf s] s:tf] k|lqmof 5g\ ;a} s'/f atfpg cfjZos 5 eg]/ g;{n] a'lemg\ h;sfsf/0f s]6L k'tnL tof/L /xg ;lS5g\ . pkrf/sf] qmddf w]/} h;f] dlxnfx?n] lbg] k|ltlqmofsf] af/]df g;{n] s]6L k'tnLnfO{ cl3Nnf] lbgdf ;a} s'/f eg]sf] lyOg\ . g;{n] k'tnL dlxnfnfO{{ lautsf] 36gfx?sf] kL8fbfoL ;Demgfaf6 cfk'mnfO{ arfpgsf] nflu Pp6f cEof; ug{ ;'emfj lbOg\ . pgn] k'tnL dlxnfnfO{{ cfˆgf] jl/Lsf] s'/fx? cfFvfn] x]g{ / cfk'mn] b]v]sf] s'/fx? eGgsf] nflu cfu|x ul/g\ . o;f] ubf{ s]6L k'tnLnfO{ cfk'm jt{dfg ;dodf a9L Wofg s]lGb|t ug{;s]sf] dx;'; ul/g\ . g;{n] pgnfO{ elgg\ ætkfO{+n] jt{dfg ;dodf Wofg lbg'x'Fbf lautsf] s'/fnfO{ ;lhn} la;{g ;Sg'x'G5 .Æ k'tnL dlxnfn] :kz{sf] dfWodaf6 klg cfk}mnfO{ jt{dfg cj:yfdf ;r]t u/fpg ;kmn eOg\ . pgn] Pp6f 9'Ëf ;dfltg\ / To;nfO{ a]:;/L ;dfltg\ / Tof] 9'Ëfsf] jhg, cfsf/ / tfkqmd cg'ej u/Lg\ . g;{ / k'tnL dlxnfn]] of] cEof; ;Fu} u/] . c? ;dodf klg pxfFnO{ lautsf ;Demgfx?n] ufx|f] agfpFbf of] cEof; ug{sf] nflu g;{n] ;'emfj lbOg\ . g;{n] pgnfO{ pkrf/sf] k|lqmofsf] af/]df k]m/L ;DemfOg\ / c:ktfndf pgL ;'/lIft l5g\ egL cfZjf;g lbOg\ .

e"ldsf clego #M cf3fthGo 36gfsf] ;Demgfn] ufx|f] agfPsf] cj:yfdf ;fDo kfg]{ -%–!) ldg]6_

b'O{–b'O{ hgfsf] ;d"x agfpg'xf];\ . Pshgfn] ;xfossf] e"ldsf ug{'xf];\ / csf]{n] cf3fthGo 36gfn] kLl8t JolQmsf] e"ldsf ug{'xf];\ . g;{n] h:t} tkfO{+n] o;f] eGg ;Sg'x'G5M

y tkfO{+ sfo{nodf x'g'x'G5 -jf jt{dfg:yfgdf x'g'x'G5_

y tkfO{+ o; sf]7fdf ;'/lIft x'g'x'G5 .

y tkfO{+ clxn] o; 7fpFdf x'g'x'G5 . tkfO{+dfly ePsf] b'vb 36gfsf] 7fpFdf tkfO{+ x'g'x'Gg .

y tkfO{+ alnof] / ;xfl;nf] x'g'x'G5 .

y Zjf; k|Zjf;sf] cEof; ;Demg'xf];\

y jl/kl/ x]g{'xf];\ / jt{dfg cj:yfsf] af/]df ;r]t x'g'xf];\ .

tkfO{+n] cf3fthGo 36gfsf] kLl8tx?nfO{ Pp6f 9'Ëf lbg;Sg'x'G5 jf s]xL ;dfTgsf] nflu c? s'g} j:t' lbg;Sg'x'G5 h;n] pgnfO{ jt{dfg cj:yfsf] af/]df ;r]t /xg d2t u5{ .

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TR

AINER ADVICE


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p2]ZoM o:tf] cf3fthGo 36gfsf] em–emNsf] (flashbacks) cg'ej ug]{ JolQmx?sf] pQ]lhtkgf / 8/, qf; b]vfpg] Jojxf/nfO{ a'‰g] .

cf3ftsf] af/]df yk hfgsf/Lx? lbg'xf];\ .

;xefuLx?n] rfx]sf] v08df syfn] s;/L o:tf] 36gfsf] ;Demgf lbg] s'/fx? (Triggers) / Tof] 36gfsf] em–emNsf] (flashbacks) sf] af/]df pNn]v u/]sf] 5 atfpg'xf];\ .

syfn] lgDg s'/fx? atfpFb5M y o:tf] cf3fthGo { 36gfx?sf] ;Demgf cfpFbf s] x'G5

y o:tf] cg'ej u/]sf] JolQmnfO{ jt{dfg cj:yfsf] af/]df ;r]t u/fpg ;lsg] ;xof]uL pkfox?

y o:tf] cf3fthGo 36gfsf] ;Demgf cfpFbfsf] ;dosf] nflu klxNo} ;f]r]/ tof/L eof] eg] o:tf] cg'ej Joj:yfkg ug{ Tolt ufx|f] x'Fb}g .

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AINER ADVICE


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p2]ZoM o:tf] cf3fthGo 36gfsf] em–emNsf] (flashbacks) cg'ej ug]{ JolQmx?sf] pQ]lhtkgf / 8/, qf; b]vfpg] Jojxf/nfO{ a'‰g] .

tflnd k|bfosM syfdf hfg eGbf cufl8 d s]xL s'/fx? eG5' . xfdLn] s'g} s'/f 8/nfUbf] xf] klg yfxf kfpg s'g} Ps k6ssf] cg'ej dfqn] yfxf kfpF5f}F . xfdLn] klxn] g} cg'ej ul/;s]sf] 8/nfUbf] cj:yf h:t} k|sf/sf] s'g} cj:yf;Fu k]m/L k¥of}F eg] xfdL Psbd} ;t{s x'G5f}F . xfd|f] lbdfusf] Pp6f efu -amygdala_ n] xfdLnfO{ lautsf] h:tf] s'g} 36gf ePsf] v08df ;t{s agfpFb5 . s'g} eofgs s'/f cfOkbf{ jf lautdf 36]sf] 36gf;Fu ;DalGwt sf]xL JolQm, a:t' jf cg'ej;Fu d]n vfg] s'g} s'/f ePdf xfd|f] z/L/ ;t{s /xG5 . xfd|f] lautsf] cg'ej cg';f/ xfd|f] z/L/n] klg k|ltlqmof lbb+5 . pbfx/0fsf] nflu, olb sf]xL dlxnfnfO{ lautdf gLnf] cfFvf ePsf] k'?ifn] xfgL k'¥ofPsf] 5 eg] c? gLnf] cfFvf ePsf] k'?if klg pgsf] nflu 8/nfUbf] nfUg;S5 / pgdf 8/ / qf; pTkGg u/fpFb5 .

xfd|f] z/L/n] o:tf] cj:yf;Fu n8\gsf] nflu z/L/ tof/L x'Fbf xfd|f] lbdfusf] ;f]Rg] Ifdtf, of]hgf agfpg] Ifdtf / k|ltlaDa ug]{ Ifdtf k"/} aGb x'G5 . xfd|f] lbdfusf] s'g} s'g} efun] dfq o:tf] cj:yfdf sfd ug]{ x'Fbf xfdLnfO{ hf]lvdk"0f{ nfu]sf] s'/f;Fu n8fO{+ ug{ xfdL tof/L x'G5f}F . cf3ftsf] ;Demgfx? cfpFbf xfd|f] lbdfu cfktsfnLg cj:yfsf] nflu tof/L x'Fb5 t/ of] cj:yf hf]lvdk"0f{ g} lyof] eGg] rflxF x'Fb}g . k'tnL dlxnfnfO{ klg To; cf3fthGo 36gfsf] ;Demgf cfpFbf pgn] s;/L k|ltlqmof lbOg\ eGg] s'/f ofb ug{'xf];\ .

k'tnL dlxnfsf] pkrf/sf] nflu pgL Psbd tof/ lyP . pgL dfly ePsf] anfTsf/sf] ;Demgfx? cfpFbf pgn] cfk}mnfO{ lgoflNyg\ / cfk'mn] b]v]sf] s'/fx?nfO{ ljleGg gfdx? lblGyg\ . pgn] cfk'm;Fu ePsf] 9'ËfnfO{ hf]8n] Roflkg\ . ToxfFsf] g;{n] ;fgf]:j/df pgnfO{ eg] “tkfO{+ o; c:ktfndf ;'/lIft x'g'x'G5 . tkfO{+ Psbd ;fxl;nf] dlxnf x'g'x'G5 . tkfO{+nfO{ xfdL ;xfots ub}{5f}F . xfdLn] s'/fsfgL u/]adf]lhd tkfO{+n] ub}{ x'g'x'G5 . d tkfO{+k|lt ue{ ub{5' . tkfO{+ cfk'ml;t klg ue{ ug{'xf];\” k'tnL dlxnfn]] cfk'mdfly ue{ u5{' eGg] s'/f dx;'; ul/g\ .

o;kl5 pgL k'g{:yfkgf s]Gb|df al;g\ . ToxfF s]xL ;dosf] nflu a:bf pgnfO{ zfGt dx;'; eof] . pgsf] kfv'/f / v'§fx? k]m/L alnof] ePsf] pgn] dx;'; u/] . pgsf] dgdf zfGt dx;'; eof] . pgL la:tf/} xfF:g yflng\ / /fd|/L ;f]Rg ;Sg] eOg\ . pgL a]lkmqmL eP/ afFRg ;lsg\ .

pgL 7Ls eO;s]sf] dx;'; u/]kl5 Pslbg pgL ahf/ uOg\ . ToxfF pgn] s]xL l;kfxLx? b]lvg\ . pgn] tL l;kfxLx? b]Vbf pgnfO{ r6\ofËsf] h:tf] dx;'; eof] . pgL cflQP / eflug\ . pgnfO{ of] 36gf k]m/L eO/x]sf] h:tf] cg'ej eof] . Tof] rnlrq k]m/L nufPsf] e}mF pgnfO{ Tof] 36gfsf] ;a} ;Demgfx?n] ;tfof] . x/]s k6s pgn] l;kfxLx? b]Vbf pgnfO{ To:t} dx;'; x'GYof] . pgnfO{ Tof] 36gfsf] ;Demgfx?n] ;tfpFYof] / pgn] cfˆgf] efjgfx? lgoGq0f ug{ g} ;lSbglyg\ . s]xL ;do kZrft pgnfO{ hf] k'?if b]Vbf klg 8/ nfUg yfNof] . plg hf] k'?if b]Vbf klg efUg vf]HyLg\. pgnfO{ pQ]hLt (hyper-arousal) dx;'; x'GYof] / 8/ nfUYof] . s]xL lbg kl5 pgsf] kl5 kl5 cfO/x]sf] k'?ifnfO{ pgn] lxsf{Og\ . pgL lxFl8/x]sf] uNnL ;fF3'/f] lyof] h;sf/0f pgdf 8/ pTkGg eof] / pgn] s]xL g;f]rL To; k'?ifnfO{ lxsf{Og\ . To; k'?ifsf] kfOnfsf] cfjfhn] pgnfO{ pgsf] anfTsf/ ug]{ k'?ifx?sf] ofb cfof] . pgn] s]xL klg ;f]Rg ;lsgg\ / k|ltlqmof hgfOxflng\ .

pgL k'g{:yfkgf s]Gb|df kms{bfF pgL cflQPsf] lyOg\ / crfgs pgsf] z/L/df ePsf] an ;a} x/fof] . pgn] d/]t'No cg'ej u/Lg\ / lgbfpg uOg\ . pgsf] kfv'/f / v'§fdf s]xL an tfut lyPg / pgn] s]xL s'/f klg ;f]Rg ;lsgg\ . pgL xfF:g klg ;lsgg\ . pgnfO{ w]/} lg/fz nfUof] / pgL cNndNn eOg\ . pgnfO{ cfk'm kfun x'G5' ls h:tf] klg nfUof] . pgnfO{ s]xL klg sfo{qmd, cEof;x? ug{sf] nflu s]xL lbg nfUof] .

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cf3fthGo 36gfsf] ;Demgfx? (Triggered memories)


p2]ZoM s'g} klg cf3fthGo 36gfsf] ;Demgfx? s;/L cfpg;S5 eGg] s'/f ;xefuLx?nfO{ a'emfpg]

;xefuLx?nfO{ e"ldsf clego u/fpg cufl8 tflnd k|bfosn] s'g} klg cf3fthGo 36gfsf] ;Demgfx? s;/L cfpg;S5 eGg] s'/fsf] JofVof ug{ cfjZos 5 .

s'g} klg cf3fthGo 36gfsf] hfgsf/Lx? k|:t't gu/L g} s;/L o:tf] cf3fthGo 36gfsf] ;Demgfx?sf] af/]df s'/f ug{ ;lsG5 eg]/ of] e"ldsf clegoaf6 yfxf ug{;lsG5 . 5f]6f] ;dodf g} o:tf] ;d:ofsf] k|ltlqmofsf] af/]df eGg ;lsG5 .

oL s'/fx? atfO;s]kl5 lrq g+ $ k'tnL dlxnfn] cg'ej ug]{ cf3fthGo 36gfsf ;Demgf / em–emNsf]x? (The Butterfly Woman experiences triggers and flashbacks) df pNn]v ul/Psf] kv]6fdf o:tf] cf3fthGo 36gfsf] ;Demgfx? lbg] s'/fx?sf] af/]df n]Vg'xf];\ . e"ldsf clego z'? ug{'eGbf cufl8 of] lrq ;sfpg'xf];\ .

e"ldsf clego $M syfnfO{ k"gM eGbf / cf3fthGo 36gfsf] ;Demgfx?nfO{ a'‰bf

k'tnL dlxnfsf]] syf eGbf ;xefuLx?nfO{ cfˆg} k|ltlqmofx?sf] af/]df / cfk'mn] cg'ej ug]{ o:tf] cf3fthGo 36gfsf] ;Demgfx? s;/L cfpF5g\ eGg] s'/f a'‰g d4t ub{5 .

syfn] pgsf] k|ltlqmofnfO{ cy{ lbg] sfd ub{5 . o;f] x'Fbf pgnfO{ of] ;Gbe{n] cfTdan lb+G5 / cfk'mn] cg'ej u/L/x]sf] nfhsf s'/fx?nfO{ sd ug{ d4t ub{5 . sltko ;dfhdf oL s'/fx?sf] 5nkmn ubf{ nf~5gf nufOG5 . o;/L syfsf] ;Gbe{ lbFbf ;xefuLx?nfO{ of] ljifodf s'/f ug{ klg ;lhnf] x'G5 . syfs} ;Gbe{df ;xefuLx?n] klg cfˆgf] cg'ejsf] af/]df atfpg ;S5g\ . pgLx?n] c? s;}nfO{ eGg g;s]sf s'/fx? of] syfsf] ;Gbe{df eGg ;S5g\ .

Tflndsf] lgb]{zg

;a} s'/f k]m/L bf]xf]¥ofpg'xf];\ . s'g} klg cf3fthGo 36gfsf] ;Demgf jf em– emNsf] eg]sf] s] xf] egL ;Demfpg'xf];\ . s'g} klh cf3fthGo 36gf cg'ej u/]kl5 xfdL tL 36gf;Fu hf]l8Psf] ;Demgfx? k|lt s;/L k|ltlqmof lbG5f}F eGg] s'/fx? JofVof ug{'xf];\ . k'tnL dlxnfsf] syfsf] ;Gbe{ lbP/ k'tnL dlxnfdf o:Tff] cf3fthGo cf3ftk"0f{ 36gfsf] ;Demgf s;/L cfof] eGg] s'/f atfpg'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

65efu @ M tfln

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7'nf] :j/df eGg]

^%



p2]ZoM s'g} klg cf3fthGo 36gfsf] ;Demgfx? s;/L cfpg;S5 eGg] s'/f ;xefuLx?nfO{ a'emfpg]

tflnd k|bfosM xfdL ca syfnfO{ lg/Gt/tf lbg]5f}F . of] v08fdf xfdLn] cf3fthGo 36gfsf] ;Demgfx?sf] af/]df a'‰g]5f}F . oL ;Demgfx?n] lautsf 36gfx?sf] af/]df ;Demgf lb+b5 . of] Pp6f ;fgf] lemNsf h:t} xf] h;n] 7"nf] cfuf] g} pTkGg u5{ . o;}u/L Pp6f ;fgf] ;Demgfn] klg pQ]lht efjgfx? hfu[t ug{;S5 . o:tf] cj:yfdf xfdLn] of] kl/l:yltnfO{ a'‰g w]/} k|of; u5f}F / o:tf] ;Demgfx?nfO{ bafpg vf]H5f}F . k'tnL dlxnfnfO{ lautdf ePsf] 36gfsf] af/]df s'g} klg s'/fx? ;Demgf lb+bf p;n] Tof] s'/fx?af6 cfk'm aRgsf] nflu n8\g] k|of; uly{g\ . pgn] ls t Tof] kl/l:ylt;Fu n8\g vf]lHyg\, efUg vf]lHyg\;dk{0f ug{ vf]lHyg\ jf s]xL klg k|ltlqmof lbg g;Sg] x'lGyg\. ls t pgsf] OlGb|ox? Psbd ;t{s x'GYof] jf s]xL klg ;f]Rg / ug{ g;Sg] x'GYof] . xfd|f] OlGb|ox? dfk{mt xfdLnfO{ lautsf s'/fx?sf] ;Demgf cfpF5 . s'g} klg s'/f To; 36gf;Fu hf]l8F8f h:t}, x]g]{ b[Zo, uGw, cfjfhx?, oL s'/fx?n] ljutdf cfˆgf] hLjgdf 36]sf] 36gfaf/]df xfdLnfO{ ofb lbnfpFb5 .

o:tf] cf3fthGo 36gf cg'ej u/] kZrft xfdL o:tf] hf]lvdk"0f{ cj:yfk|lt ;t{s x'G5f}F h'g xfdLn] cfk}mnfO{{ Tof] cj:yfaf6 arfpgsf] nflu ub{5f}F . s'g} klg hf]lvdk"0f{ cj:yfdf o:tf] ;t{stf ckgfpg ;xof]uL x'g;S5 t/ xfdL ;'/lIft x'Fbf klg o:tf] ;t{stf cfpgfn] xfdLnfO{ emg\ cQfpg] dfq x'g;S5 . xfdLn] x/]s cj:yfnfO{ hf]lvdsf] ?kdf x]bf{ xfd|f] z/L/n] ;w}F ;t{stf ckgfpg'kg]{ x'G5 . s]6L k'tnLsf] cj:yf klg o:t} g} lyof] . pgL hlxNo} klg lrlGtt lyOg\ / l/;fpFlyg\, pgL To:tf] kl/l:yltaf6 efUg] jf Tof] kl/l:ylt;Fu n8\g] egL cNndNn x'lGyg\ . pgnfO{ /ftL ;'Tgsf] nflu ;d:of x'GYof] / s]xL klg s'/fdf Wofg lbgsf] nflu ufx|f] x'GYof] . c?af6 ;xof]u gkfPsf] eP pgL laRrlnt x'g] afx]s s]xL pkfo lyPg / pgsf] z/L/df s]xL ug{sf] nflu klg an x'Fb}gYof] / pgdf nfh / cfTdUnfgLsf] efjgfx? dfq x'g;SYof] .

cf3fthGo 36gfsf] ;Demgfx? c? ;fdfGo ?kdf cfpg] ;Demgfx? h:t} x'Fb}gg\ . cf3fthGo 36gfsf] ;Demgfx? xfd|f] OlGb|ox?, efjgfx?;Fu hf]l8Psf x'G5g\ h;sfsf/0f oL ;Demgfx? Psbd tfhf /xG5g\ . oL ;Demgfx? xfd|f] z/L/;Fu} hf]l8Psf x'G5g\ . o;sf/0f oL ;Demgfx? cfpFbf xfdLn] xfd|f] z/L/df lautsf] Tof] 36gf k]m/L eO/x]sf] h:tf] g} u/L cg'ej ub{5f}F .

ca xfdL e"ldsf clegosf] dfk{mt o:tf] ;Demgfx?n] s;/L s'g} klg JolQmdf k|efj kf5{ eGg] s'/f x]g]{5f}F . tkfO{+n] o:tf] cj:yf cg'ej u/]sf] JolQmnfO{ ;xof]u ug{ qmddf of] cEof;nfO{ Wofgdf /fVg ;xof]uL x'g;S5 .

e"ldsf clego $M syfnfO{ k]m/L eGg] / cf3fthGo 36gfsf] ;Demgfx?nfO{ a'‰g]

of] e"ldsf clegosf] cEof; ug{sf] nflu b'O{ –b'O{ hgfsf] ;d"xdf afF8\g'xf];\ . Pshgfn] ;xfossf] e"ldsf ug{'x'G5 eg] csf]{n]cf3fthGo 36gf cg'ej u/]sf] JolQmsf] e"ldsf ug{{'x'G5 . cf3fthGo 36gf cg'ej u/]sf] JolQmsf] e"ldsf lgjf{x ug{] JolQmnfO{ s'g} ?dfn lbg'xf];\ . cf3fthGo 36gf cg'ej u/]sf] JolQmsf] e"ldsf ug]{ JolQmnfO{ ;xfossf] e"ldsf lgefpg] JolQmn] s]6L k'tnLsf] syfnfO{ Wofg lbP/ ;'Ggsf] nflu eGg'xf];\ . tkfO{+sf] cfˆgf] zAbdf of] syf eGg'xf];\ . z'? ug{eGbf cufl8 leQfdf 6fFl;Psf] lrq g+ $ nfO{ x]g{'xf];\ . pxfFnfO{ ca k'tnL dlxnfsf]] hLjgsf] af/]df eGg'xf];\M s;/L Pp6f 8/nfUbf] 36gf eof] / s;/L of] 36gfsf] em–emNsf] lbg] s'/fx?n] k'tnL dlxnfnfO lautdf 36]sf] 36gfsf] af/]df k]m/L ;Demgf lbof] eGg] s'/f JofVof ug{'xf];\ . tkfO{+sf] cfˆg} zAbdf of] s'/fx? eGg'xf];\ . oL k|ltlqmofx? ;fdfGo g} x'g\ egL a'emfpg'xf];\ / o:tf] ;Demgfx? / em–emNsf] cfpg] s'/fx?nfO{ s;/L sd ug{;S5 eg]/ a'‰gsf] nflu d4t ug{'xf];\ .

ca cfˆgf] e"ldsfaf6 aflx/ cfpg'xf];\ . olb tkfO{+n] o:tf] cj:yf cg'ej u/]sf] JolQmsf] e"ldsf ub}{ x'g'x'G5 eg] cfˆgf] ?dfn lgsfNg'xf];\ . ca eGg'xf];\ æd ca b]lv of] ;d:of ef]u]sf] JolQm xf]Og . d d x'FÆ elg eGg nufpg'xf];\ . pxfFx?nfO{ cfˆgf] gfd 7"nf] :j/df eGg nufpg'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


^^

p2]ZoM ;d"xn] o:tf] cf3fthGo 36gfsf] ;Demgfx?sf] sf/0f x'g] k|ltlqmofx?sf] af/]df /fd|/L a'e]msf 5g\ egL ;'lglZrt ug{'xf];\

cf3fthGo 36gfsf] ;Demgfx? s] s'/fx?n] lbG5g\ sfuhdf l6kf]6 ug{'xf];\ . -yk hfgsf/Lsf] nflu efu # df ePsf] v08 ! -ljz]if u/L k]h g+ !@*–!#)_ x]g{'xf];\_

k'tnL dlxnfnfO{{ s;/L s'g} klg j:t' jf kl/l:yltn] lautdf ePsf] cf3fthGo 36gfsf] af/]df ;Demgf lbof] eGg] s'/f a'emfpg lrq g+ $ k|of]u ug{'xf];\ . -k'tnL dlxnfn]] cg'ej u/]sf] cf3fthGo 36gf;x?sf] ;Demgfx? / em– emNsf]x?_ . pbfx/0fsf] nflu, pgnfO{ o:tf] ;Demgf lbg] s'/fx? h:t}, l;kfxLsf] lrq To; sfuhdf sf]g{'xf];\ . To;kl5 of] l;kfxLsf] lrqaf6 s]6L k'tnLsf] b]a]| sfg;Dd wsf]{ sf]g{'xf];\, ToxfFaf6 lbdfu;Dd / p;sf] z/L/;Dd, dgdf, kfv'/f / v'§f;Dd .

5nkmnM o:tf] 36gf cg'ej u/]sf] JolQmx?;Fu sfd ubf{sf] tkfO{+sf] cg'ejsf] af/]df atfpg'xf];\ .

k'tnL dlxnfdf o:Tff] cf3fthGo 36gfsf] ;Demgfx? s;/L pTkGg u/fof] eGg] s'/fdf ;xefuLx?nfO{ ;f]Rg nufpg'xf];\ . pgLx?nfO{ cfˆgf] cg'ej;Fu oL s'/fx? hf]8]/ cfˆgf] cg'ejsf] af/]df lrq agfpgsf] nflu eGg'xf];\ .

y s'g} klg g/fd|f] ;Demgfx? s] s'/fn] cfpFb5 <

y lsg oL g/fd|f] ;Demgfx? pTkGg x'G5g\ <

y oL s'/fx?sf] s;/L ;fdgf ug{ ;lsG5 <

;xefLx?nfO{ o:tf] cj:yf cg'ej u/]sf] JolQmx?;Fu sfd ubf{sf] cfˆgf] cg'ejsf] af/]df eGgsf] nflu eGg'xf];\ .

cl3sf] sfuhdf o:tf] cf3fthGo 36gfsf] ;Demgf lbg] s'/fx?sf] af/]df n]Vgsf] nflu eGg'xf];\ . -yk hfgsf/Lsf] nflu efu # sf] v08 % sf] æ;xfosx?sf] nflu ;xof]uÆ x]g{'xf];\ ._

pNn]v u/LPsf] s'/fx?sf] af/]df ;xefuLx?;Fu s'/f ug{'xf];\ .

syf / 5nkmnn] lgDg s'/fx? a'emfpFb5M y tkfO{+ hLjgdf y'k|} kl/l:yltx?n] lautdf ePsf] 36gfsf]af/]df ;Demgfx?, em–emNsf]x? lb+b5g\ .

y o:tf] ;Demgfx? cRrfgs cfpg] ub{5g\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

cf3fthGo 36gfsf] ;Demgfx? (Triggered memories) -s|dzM_

67efu @ M tfln

d

7'nf] :j/df eGg]

^&

p2]ZoM ;d"xn] o:tf] cf3fthGo 36gfsf] ;Demgfx?sf] sf/0f x'g] k|ltlqmofx?sf] af/]df /fd|/L a'e]msf 5g\ egL ;'lglZrt ug{'xf];\

5nkmnM cf3fthGo 36gf cg'ej u/]sf] JolQmx?;Fu sfd ubf{sf] tkfO{+sf] cg'ejsf] af/]df atfpg'xf];\ -@) ldg]6sf] 5nkmn_

cf3fthGo 36gf cg'ej u/]sf] JolQmx?;Fu sfd ubf{sf] tkfO{+sf] cg'ejsf] af/]df atfpg'xf];\ / cfˆgf] cg'ejx?nfO{ s]6L k'tnLsf] syf;Fu hf]8\g] k|of; ug{'xf];\ .

y s'g} klg kL8fbfoL ;Demgfx? s;/L cfpF5g\ <

y oL kL8fbfoL ;Demgfx? Nofpg] sf/sx? s] x'g\ <

y o:tf] ;Demgfx?sf] ;fdgf ug{sf] nflu s] s'/fn] dBt ub{5 <

tkfO{+sf] cg'ej cg';f/, o:tf] 36gfsf kLl8tx?n] s:tf] k|ltlqmof lbG5g\ < pgLx?nfO{ s] s:Tff] s'/fx?n]] nlHht dx;'; u/fof] < k]m/L klg cf3ft cg'ej u/]sf] sf]xL 5 < s] s'/fn] pxfFx?df To; 36fsf] ofbx? k]m/L hufof] <

Tflnd k||bfosM d syfnfO{ lg/Gt/tf lbG5' .

w]/} s'/fx?n] anfTsf/sf] 36gfsf] ;Demgfx? lbg;S5g\ . slxn]sfxL zf/Ll/s s'/fx?n] pgnfO{ of] 36gfsf] ;Demgf lbGYof] . pgsf] dlxgfj/Lsf] ;dodf pgnfO{ Psbd k]6 b'Vof] / cfk'maf6 au]sf] /ut b]Vbf pgnfO{ To; 36gfsf] ofb cfof] . pgn] cfk'm Tof] kx]Fnf] n"ufdf ePsf] / n"ufdf /ut g} /ut nfu]sf] b[Zo pgnfO{ ofb cfof] .

;"o{ c:tfpFbfsf] dGb ls/0f, vf]nfsf] cfjfh, ;a} s'/fx?n] pgnfO{ cfk'mdfly ePsf] anfTsf/sf] af/]df ;Demgf lbnfof] . c? ;Demgfsf sf/sx? eg]sf] l/;fxf cfjfhx? / k'?ifx?sf] Zjf; lyof] .

:jf:Yo s]Gb|df k'tnL dlxnfnfO{ w]/}h;f] t zfGt g} dx;'; x'GYof] .:jf:Yo s]Gb|df b'O{ dlxgf a;]kl5 pgnfO{ w]/} xNsf dx;'; eof] . pgn] gfRg / ufpg klg l;s] h'gsf/0f p;sf] hLjgdf s]xL pHofnf] If0fx? cfof] . cfk'mn] cg'ej u/]sf] kl/l:ylt h:t} ef]u]sf c? dlxnfx?;Fu a:bf pgnfO{ TolQ c;xh dx;'; ePg . pgLx?n] Ps–csf]{nfO{ k|f]T;fxg uYof]{ . k'tnL dlxnfn]] s]xL l;pg] sfdx? klg u/] . o;/L sfd ug]{ sf]xL dlxnfx?n] pgLx?n] o;af6 hLljsf]kfh{g klg ;s]sf] s'/f atfP . k|fo dlxnfx?nfO{ pgLx?dfly ePsf] anfTsf/sf sf/0f pgLx?nfO{ cfˆgf] kl/jf/ / ;d'bfoaf6 lgsflnPsf] lyof] .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

cf3fthGo 36gfsf] ;Demgfx? (Triggered memories) -s|dzM_

efu

@ M tfln

d


^*

cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ ;fDo ug]{

cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ ;fDo ug]{p2]ZoM cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ csf]{ efu;Fu hf]8\g], o:tf] kl/l:yltsf] ;fdgf ug]{ ;Lkx?

5nkmnM cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ ;fDo ug]{

of] v08df cf3f6hGo 36gfsf] ;Demgf lbg] s'/fx?sf] k|s[ltsf] af/]df xfdL 5nkmn ug]{5f}F . oL kl/l:yltnfO{ ;fDo ug{sf] nflu ;xof]uL ;Lkx?sf] af/]df ef]lnsf] efudf xfdL x]g]{5f}F .

k'tnL dlxnfnfO{{ cf3fthGo 36gfsf] ;Demgf cfPsf] cj:yfdf s] s'/fn] zfGt /xg / jt{dfg cj:yfdf s]lGb|t x'gsf] nflu s] s'/fx?n] dBt u¥of] egL ;xefuLx?nfO{ klxrfg ug{sf] nflu eGg'xf];\ . pQmx? sfuhdf n]Vg'xf];\ . ;xefuLx?n] o:Tff] cj:yf cg'ej u/]sf] JolQmnfO{ zfGt kfg{sf] nflu s] s:tf] ljlwx? ckgfP eg]/ ;f]Wg'xf];\ . olb o:Tff] cj:yf cg'ej u/]sf] JolQmdf pmhf{ gePsf] cj:yfdf ;xefuLx?n] s] u/] eg]/ 5nkmn ug{'xf];\ . csf]{ lbgsf] efu;Fu oL s'/fx? hf]8\sf] nflu eGg'xf];\ . of] lbgsf] cGt cln hfu?s lqmofsnfk u/]/ ;dfKt ug{'xf];\ / ;a}nfO{ Psn] csf]{nfO{ cFufnf] lbgsf] nflu eGg'xf];\ .

;fdfGos/0f cEof; @M c+ufnf]

of] cEof;n] ;sf/fTds efjgfx? pTkGg u/fpFb5 . of] cEof; “EyeMovement Desensitisation Reprocessing (EMDR: Shapiro 1989).” eGg] ljlwaf6 oxfF k|:t't u/LPsf] xf] . cf3fthGo 36gfnfO{ a'‰g z/L/sf] ljleGg cFux?sf] k|of]u ug{ cfjZos x'Fb5 h:t}, yk–ykfpg] (tapping), ;sf/fTds k|efj kfg]{ af]nLx? n] xfdLdf /fd|f] efjgfx? pTkGg u/fpFb5 .

s'g} klg cf3fthGo 36gfsf] cg'ej u/] kZrft To; JolQmn] cfk'mn] cfk}mnfO{ w]/} g/fd|f] s'/fx? eGg] u5{, cfk}mnfO{ bf]iofpg] u5{g\ . of] cEof;n] xfdLnfO{ o:Tff] cg'ejx?nfO{ ;sf/fTds cg'ejdf kl/0ft ug{ dBt ub{5 h;n] ubf{ xfd|f] z/L/, dl:tis, Zjf; k|Zjf;, efjgf / dgdf klg ;sf/fTds k|efj kfb{5 .

;xefuLx?nfO{ s] s:Tff jfSox?n] 9f8; lbG5 egL eGg nufpg'xf];\ .

tkfO{+n] oL jfSox? klg eGg ;Sg'x'G5, æd]/f] klg dxTj 5Æ, æd of] ;a} kl/l:yltaf6 dfly p7\g ;s]sf] 5'Æ ædnfO{ eu\jfn] k|]d ug{'x'G5Æ

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ljleGg ;dfh, ;+:s[lt cg';f/ dflg;x?n] ljleGg tl/sfdf oL jfSox? eGg;S5g\ . oL jfSox?n] km/s km/s efjgfx? klg pTkGg ug{;S5g\ . pbfx/0fsf] nfluM

JolQmutM d ce}m klg afFr]sf] 5' . dnfO{ eujfgn] lrGg'x'G5 . d clxn] ;'/lIft 5' . d]/f] ljlGt eujfgn] ;'lg/xg'ePsf] 5

;d"xdfM dnfO{ ;a}n] lrGg'x'G5 . d klg pgLx? h:tf] g} 5'

;xfotfsf] nfluM pgLx?n] dnfO{ cjZo g} ;xfotf ug]{5g\ . xfdLnfO{ Ps–csf]{ rflxG5 . xfdLnfO{ eu\jfgn] ;'/lIft /fVg'ePsf] 5 .

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cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ ;fDo ug]{

cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ ;fDo ug]{p2]ZoM cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ csf]{ efu;Fu hf]8\g], o:tf] kl/l:yltsf] ;fdgf ug]{ ;Lkx?

5nkmnM cf3fthGo 36gfsf] ;Demgf, em–emNsf] cfpg] s'/fx?nfO{ ;fDo ug]{ -!) ldg]6sf] 5nkmn_

o:tf] cf3fthGo 36gfsf cg'ej u/]sf] JolQmx?;Fu sfd ubf{sf] cg'ejsf] cfwf/df lgDg k|Zgx? 5nkmn ug{'xf];\M

y s]6L k'tnLnfO{ lautsf ;Demgfx?n] ufx|f] agfPsf] cj:yfdf s] s'/fn] zfGt x'g / jt{dfg cj:yfdf s]lGb|t x'g s] s'/fn] dBt ub{5<

y n}lËs lx+;f cg'ej u/]sf] JolQmx?nfO{ zfGt kfg{sf] nflu s] s:tf] ljlwx? ckgfpg'x'G5 <

y tkfO{+n] ;xof]u k'¥ofpg'x'g] dlxnfx? ;':t eO/x]sf5g\ eg] tkfO{+n] s] ug{'x'G5 <

tflnd k|bfosM of] v08df xfdL cf3fthGo 36gfsf] ;Demgf lbg] s'/fx?sf] k|s[ltsf] af/]df s'/fsfgL ug]{5f}F . tkfO{+x? ;a}sf] of]ubfgsf] nflu wGojfb . ca xfdL ;fdgf ug]{ ljlwx?sf] af/]df s'/fsfgL ug]{5f}F, h'g s'/fn] k'tnL dlxnfnfO{{ klg dBt k'¥ofof] .

of] zqnfO{ xfdL Ps–csf]{nfO{ cFufnf] lbP/ ;dfKt u/f}F .

;fdfGos/0fsf] cEof; @M cFufnf] -%–* ldg]6_

pQ]lht dx;'; eO/x]sf] JolQmnfO{ zfGt dx;'; ug{ of] cEof;n] ;xfotf ub{5 .

tkfO{+sf] bfFof xTs]nfnfO{ b]a|] s'dlt/ /fVg'xf];\ / jfFof xTs]nfnfO{ bfOg] s'dlt/ /fVg'xf];\ . tkfO{+nfO{ alnof] / ;fxl;nf] agfpg] jfSo ;f]Rg'xf];\M pbfx/0fsf] nflu, æd Ps c;n ;xfos x'FÆ ædnfO{ zfGt dx;'; eO/x]sf] 5Æ egL eGg'xf];\ . of] jfSonfO{ 7"nf]:j/df eGg'xf];\ / z'?df bfFof xTs]nfnfO{ b]a|] s'dlt/ /fVg'xf];\ / k]m/L of] jfSo bf]xf]¥ofpFb} jfFof xTs]nfnfO{ bfOg] s'dlt/ /fVg'xf];\ .

!) rf]l6 of] sfo{ ug{'xf];\ . x/]s k6s of] jfSo bf]xf]¥ofpFb} of] sfo{ ug{'xf];\ .

Tflnd k|bfosM xfdLn] k'tnL dlxnfsf] syf ;'Gof}F / 5nkmn klg u¥of}F . o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQm;Fu sfd ubf{ of] cEof; w]/} ;xof]uL x'g;S5 . xfdL ca c? ljlwx? 5nkmn ug]{5f}F / s;/L cf3fthGo 36gfsf] ;Demgf / o; sf/0f x'g] k|ltlqmofsf] Joj:yfkg ug{ ;lsG5 eg]/ 5nkmn ug]{5f}F .

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p2]ZoM ;xefuLx?nfO{ k'g{:yfkgfsf] ;fy} l:y/Ls/0f ug{sf] nflu cfjZos ;Lkx? l;sfpg] h'g ljlwx?n] o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ l:y/ /xg dBt ub{5 .

l:y/Ls/0f ug]{ (Stabilising) eGgfn] cf3fthGo 36gf kZrftsf] k|ltlqmofx?df s'g} klg JolQmnfO{ l:y/ ug{ k|of]u ul/g] ljlw xf] . of] ljlwn] o:Tff] 36gf cg'ej u/]sf] JolQmnfO{ zfGt kfg{ dBt ub{5 .

lrq g+ ! ;fy} k[i7 g+ #$–#% df ePsf] cEof; g+ # b]vfP/ Ps c;n ;xfosdf x'g'kg]{ u'0fx?sf] af/]df 5f]6s/Ldf atfpg'xf];\ . ;xefuLx?nfO{ pxfFx?sf] ;Lk / /fd|f] u'0fx? g} s'g} klg lalu|Psf] s'/fnfO{ dd{t ug]{ dd{tsf ;fdfgx? h:t} g} x'g\ eg]/ a'emfpg'xf];\ . of] dd{tsf] ;fdfgx? /fVg] afs;sf] lrq agfpg'xf];\ / of] afs;df ePsf] Pp6f dd{t ug]{ j:t' rflxF s]6L k'tnLsf] syf xf] egL JofVof ug{'xf];\ . ;xefuLx?n] o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmx?;Fu sfd ug]{ qmddf l;s]sf] ljlwx?sf] af/]df atfpgsf] nflu k|f]T;fxg lbg'xf];\ . of] v08df xfdLn] yk ;Lk / ljlwx/sf] af/]df l;Sg]5f}F h'g xfdLn] of] afs;df /fVg ;S5f}F .

xfd|f] OlGb|ox? slt dxTjk"0f{ 5g\ egL JofVof ug{'xf];\ . xfd|f] OlGb|ox¢f/f xfdLdf 8/ pTkGg x'Fb5 t/ xfdLn] xfd|f] OlGb|ox?sf] k|of]u¢f/f g} k]m/L o:tf] efjgfsf] lgoGq0f ug{;S5f}F .

olb tkfO{+nfO{ ;xh nfU5 eg] k[i7 g+ #*–#( df ePsf] lrq x]g{'xf];\ -cf3ftsf k|ltlqmofx? eg]sf] s] x'g\ <_ hxfF xfd|f] dl:tisnfO{ tLg efudf afFl8Psf] 5 . oxfF ePsf] d'Vo leGgtfx?sf] af/]df 5nkmn ug{'xf];\ .

y gofF dl:tis – æ;f]Rg] dl:tisÆ

y dWo dl:tis – æefjgfTds dl:tisÆ

y k"/fgf] dl:tis – æk|ltlaDeÆ

tflndsf] lgb]{zg M cEof;x ubf{ ;Demg'kg]{ s'/fx?

s'g} klg cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ l:y/Ls/0fsf] nflu ;xof]uL ljlw / cEof;x?

y zfGt / ;'/lIft dx;'; u/fpg]:yfg / ;do vf]Hg'xf];\ .

y tkfO{+n] s]xL gofF s'/f l;Sg ;Sg] Ifdtf 5 / tkfO{+ zfGt x'g'x'G5 eGg] s'/f dx;'; ug{'xf];\ .

y x/]s lbg s]xL ;dosf] nflu oL cEof;x? ug{'xf];\ .

y s'g} klg cf3f6hGo 36gf cg'ej u/]sf] JolQmnfO{ of] l;¢fGtx? ckgfpgsf] nflu eGg'xf];\ . o;f] ubf{ pxfFx?n] tgfjn] u|:t ePsf] cj:yfdf ;fy} cf3f6hGo 36gfsf] em–emNsf] cg'ej u/]sf] cj:yfdf cfk}mnfO{ zfGt agfpg ;S5g\ .

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p2]ZoM ;xefuLx?nfO{ k'g{:yfkgfsf] ;fy} l:y/Ls/0f ug{sf] nflu cfjZos ;Lkx? l;sfpg] h'g ljlwx?n] o:tf] cf3fthGo 36gf cg'ej u/]sf] JolQmnfO{ l:y/ /xg dBt ub{5 .

tflnd k|bfossf] nfluM lxhf] xfdLn] s'g} klg cf3f6hGo 36gf cg'ej u/]sf] JolQmnfO{ e]6\bf s] s:tf] jfSox? eGg;S5f}F eGg] ljifdf 5nkmn u¥of}F . o;sf] ;fy} xfdLn] PS c;n ;xfosdf s] s:Tff] u'0fx? x'g'k5{ eGg] s'/f klg 5nkmn u¥of}F . of] zqdf hfg eGbf cufl8 d tkfO{+x?;Fu ;fdfu|L afs; (tool-box) sf] af/]df s]xL s'/fx? eGg rfxG5' .

-tflnd k|bfosn] ;fdfu|L] afs; (tool-box) agfpg'x'G5_

xfdL ;a}n] s'g} klg dd{tsf] sfd ubf{ of] ;fdfu|L] afs; agfpF5f}F . k'tnL dlxnfsf] syf of] dd{t ;fdfgsf] afs;df ePsf] Pp6f dd{tsf] ;fdfg xf] . t/ tkfO{+n] o:tf] ;d"xx?;Fu sfd u/]sf] cg'ejdf tkfO{+;Fu c? klg y'k|} o:tf] dd{tsf] ;fdfgx? x'g;S5 . tkfO{+;Fu ePsf] 1fg / cg'ejsf] sf/0f tkfO{ cfk}m g} dd{t ;fdfgsf] afs;df ePsf Pp6f dxTjk"0f{ ;fdfg x'g'x'G5 .

k'tnL dlxnfsf] syfsf] ;Dbe{df / tkfO{+sf] cfˆg} 1fg / cg'ejsf] ;Gbe{df tkfO{n] dnfO{ of] dd{t ;fdfgsf] afs;df yk dd{tsf] ;fdfgx? yKgsf] nflu dBt ug{'x'g]5 .

o:tf] 36gfaf6 kLl8t JolQmsf] ;zlQms/0f eg]sf] Pp6f dxTjk"0f{ ;Lk xf] . k'tnL dlxnfsf] syfnfO{ s'g} klg 36gfsf kLl8tnfO{ k|f]T;fxg ug{, p;sf] ;zlQms/0fsf] nflu cyjf p;nfO{ l:y/ agfpgsf] nflu k|of]u ug{ ;lsG5 h;n] pgLx?df ePsf] 8/nfO{ sd ug{ dBt ub{5 . o;f] ug{sf] nflu o:tf] 36gfsf kLl8tx?nfO{ pgLx?sf] OlGb|ox?;Fu hf]8\g cfjZos x'G5 . cfˆgf] OlGb|ox?sf] af/]df ;r]t /xFbf To; JolQmn] cfk'mn] cg'ej u/L/x]sf] 8/ / hf]lvdsf] efjgfx?nfO{ Joj:yfkg ug{;S5g\ .

xfdLn] Psl5g cl3 dflg;sf] dl:tissf] lrq -k[i7 g+ #(_ x]¥of}F . xfd|f] dl:tisn] s;/L sfd u5{ / xfdLn] lsg To:tf] k|ltlqmofx? b]vfpF5f}F egL a'‰g] Pp6f cfjZos dd{tsf] ;fdfg x'g;S5 . xfdL]n] c? s] s:Tff] dd{tsf] nflu rflxg] ;Lk÷ ;fdfgx?sf] k|of]u u/]sf5f}F <

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;lxi0f'tfsf] ‰ofn (The window of tolerance)


p2]ZoM s'g} klg tgfju|:t cj:yf jf cf3ftsf] cj:yfdf xfd|f] k|ltlqmofx? a'‰gsf] nflu Pp6f ljlw

cf3ftsf k|ltlqmofx? (trauma reactions) sf] af/]df atfpgsf] nflu ;lxi0f'tfsf] ‰ofn (The window of tolerance) sf] ;Gbe{ lbg;lsG5 .

x/]s JolQmdf ;lxi0f'tfsf] ‰ofn x'G5 eg]/ dflgG5 h'g s'g} klg JolQmn] pQ]lht dx;'; ug]{ qmddf slQsf] ;xg ;S5 jf slQsf] Joj:yfkg ug{;S5 eGg] af/]df xf] .

o; efudf ;xefuLx?nfO{ cf3ftsf] k|ltlqmofsf] af/]df a'‰g ;xof]u ug]{ hfgsf/Lx? k|bfg u/LPsf] 5 . of] efudf s'g} klg JolQmnfO{ o:tf] cj:yfdf cfˆgf] efjgfx?sf] Joj:yfkgsf] nflu cfjZos ;Lk / ;fdfGos/0fsf] ljlwx?sf] af/]df klg pNn]v u/LPsf] 5 .

of] ;Gbe{ Psbd} ;fdfGo 5 . oxfF b'O{j6f wsf]{ aLrsf] efun] xfd|f] hfu?stf (activation) sf] txnfO{ hgfpFb5 . x/]s JolQmsf] cfk'm lgoGq0fdf /xg ;lsg] Pp6f If]q x'Fb5 hxfF To; JolQn] Tof] kl/l:yltnfO{ a'‰g ;Ifd 5 / To; kl/l:yltnfO{ Wofg lbg ;ls/x]sf] 5 .

olb tkfO{+ ;lxi0f'tfsf] ‰ofn sf] dflyNnf] efudf x'g'x'G5 eg] tkfO{+n] pQ]lht dx;'; u/L/xg'ePsf] 5 . olb tkfO{+ ;lxi0f'tfsf] ‰ofn sf] tNnf] efudf x'g'x'G5 eg] tkfO{+n] ;':t dx;'; u/L/xg'ePsf] 5 . lautdf ePsf] cf3fthGo 36gfsf] ;Demgfx? cfpFbf xfdL ls t efUg vf]H5f}F jf To; kl/l:ylt;Fu n8\g vf]H5f}F . of] efjgfnfO{ pQ]lht k|ltlqmof (hyper-activation reaction) dx;'; ug]{ elgG5 hxfF xfd|f] z/L/ n8\gsf] nflu jf efUgsf] nflu tof/L 5 .

olb xfdLnfO{ s]xL s'/fb]lv 8/ nfu]sf] 5 eg] xfd|f] z/L/n] ToxL cg';f/ c? lqmofsnfkx? aGb u/]/ To; kl/l:yltdf s]lGb|t x'Fb5 . xfdLn] xfd|f] 9's–9'ls a9]sf], l56f] ePsf] dx;'; ub{5f}F / xfd|f] Zjf; k|Zjf; klg l56f] x'gyfN5 . ;fgf] hgfj/x?Df klg o:t} g} ePsf] xfdL b]Vb5f}F . sf]xLn] pgLx?dfly xdnf u/]sf] v08df pgLx? s]xL ug{g;Sg] x'G5g\ . of] eg]sf] ;':t k|ltlqmof (hypo-activation reaction) xf] hxfF pgLx?n] cfk'm afFRgsf] nflu s]xL klg k|of;x? ug{g;Sg] x'G5g\ .

xfdL dWo] sf]xL ;lxi0f'tfsf] ‰ofn df hfu?s xf]nf / sf]xL eg] rflxF ;':t xf]nf . o:tf] x'Fbf xfdLn] xfd|f] Ifdtf eGbf aflx/ Tof] ;d:of x'g cl3 g} ;lxi0f'tfsf] ‰ofn df cfOk'U5f}F .

8\ofu gf]/8fgsf] window of tolerance df cfwfl/t lel8of]Mhttps://www.youtube.com/watch?v=ugC4EdmsKWc (In Norwegian.)

5nkmnM ;lxi0f'tfsf] ‰ofn (The window of tolerance)

;xefuLx?nfO{ pQ]lht cj:yf / ;':t cj:yf a'‰gsf]nflu pxfFx?n] s;/L window of tolerance ckgfpg;S5g\ egL ;d"xdf jf b'O{–b'O{ hgfsf] ;d"xdf 5nkmn ug{sf] nflu eGg'xf];\ .

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;lxi0f'tfsf] ‰ofnM clwstd pTt]hLtkgfsf] If]q

s]lx k|efj gkg]{ /fd|/L ;f]Rg g;Sg], z'Go x'g], ktg x'g]

pTt]hLtkgfM PsLs[t x'g w]/} g} pTt]hLt dx;'; x'g]

;':t k|ltls|ofM PsLs[t x'g Psbd} yf/} k|ltls|of lbg]

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p2]ZoM s'g} klg tgfju|:t cj:yf jf cf3ftsf] cj:yfdf xfd|f] k|ltlqmofx? a'‰gsf] nflu Pp6f ljlw

tflnd k|bfosn] (window of tolerance) ;lxi0f'tfsf] ‰ofn sf] lrq agfpg'x'G5 . tgfju|:t cj:yf jf cf3ftsf] cj:yfdf xfd|f] k|ltlqmofx? a'‰gsf] nflu Pp6f ljlw xf] .

;lxi0f'tfsf] ‰ofn df x'g' eg]sf] xfdL efjgfTds ?kdf 7Ls cj;yfdf 5f}F eg]/ a'‰5f}F . of] txdf xfdLn] hfgsf/Lx? a'‰g / To; kl/l:yltsf] /fd|f] tl/sfdf ;fdgf ug{;S5f}F . of] window of tolerance sf] dflyNnf] efudf xfdL 5f}F eg] xfdL pQ]hLt dx;'; ub{5f}F hxfF xfd|f] z/L/ ls t To; kl/l:ylt;Fu n8\g vf]H5 jf Tof] kl/l:yltaf6 efUg vf]H5 . To; ;lxi0f'tfsf] ‰ofn sf] tNnf] efudf eg] xfdLn] ;':t dx;'; ub{5f}F hxfF xfdL d/]t'No x'G5f}F, s]xL ug{;Sg] cj:yfdf x'Fb}gf}F / ;lhn} ;dk{0f ub{5f}F .

cf3fthGo 36gf cg'ej u/]sf] JolQmx?sf] ;lxi0f'tfsf] ‰ofn (The window of tolerance) ;fF3'/f] x'G5, ogLx? cfˆgf] ;lxi0f'tfsf] ‰ofn sf] If]qaf6 aflx/ lgl:sg] ;Defjgf w]/} x'G5 / pQ]hL dx;'; ug]{ / ;':t dx';'; ug]{ efjgfx?sf] aLrlt/ x'g;S5 .

;lxi0f'tfsf] ‰ofn M clwstd pTt]hgf ;+Gt'lnt ug]{

7"nf] ;d"xdf jf b'O{–b'O{ hgfsf] ;d"xdf -!) ldg]6_

pQ]hLt efjgf (over-activation) jf ;':t efjgfnfO{ (under-activation) a'‰g ;lxi0f'tfsf] ‰ofn -window of tolerance_ sf] k|of]u s;/L ug{;lsG5 5nkmn ug{'xf];\ / cf3f6hGo 36gf cg'ej u/]sf] JolQmnfO{ pRrtd\ pQ]hLtkgfsf] If]q (optimal arousal zone). df /xgsf] nflu of] ljlwn] s;/L dBt k'¥ofpg;S5 5nkmn ug{'xf];\ .

tflnd k|bfosM wGojfb . xfdLn] xfd|f] OlGb|ox?df s;/L lge{/ x'g;S5f}F / xfdL leqsf] 8/sf] ;fdgf s;/L ug{;S5f}F eGg] s'/f 5nkmn ul/;s]sf5f}F . xfd|f] OlGb|ox?sf] dfk{mt xfdL sxfF 5f}F egL xfdL ;r]t /xg;S5f}F / jt{dfg ;dodf s]lGb|t x'g;S5f}F .

xfdLn] s'g} klg kl/l:yltsf] ;fdgf ug]{ cj:yfdf xfdL cfˆgf ;lxi0f'tfsf] ‰ofn (window of tolerance)sf] If]qdf x'G5f}F . xfdLn] s'g} klg cf3f6hGo cj:yf cg'ej u/]sf] JolQmnfO{ ;xof]u ug]{ qmddf pgLx?df pQ]hLtkgfsf] efjgf jf ;':t efjgf cfpgaf6 hf]ufpF5f}F / pgLx?nfO{ cfˆgf] ;lxi0f'tfsf] ‰ofn (window of tolerance) sf] If]qdf /xg dBt ub{5f}F .

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t];|f] lbgM Ps c;n ;xfosnfO{ lgofNbf

t];|f] lbgM Ps c;n ;xfosnfO{ lgofNbfp2]ZoM Ps c;n ;xfosdf x'g] u'0fx?sf] af/]df 5nkmn ug]{

;fdfGos/0fsf] cEof; u/]/ of] lbgsf] z'?jft ug{'xf];\ .

;fdfGos/0fsf] cEof; #M cf/fdbfoL df;+k]zL cEof; (Progressive release of muscular tension)

tkfO{+ lrlGtt x'Fbf jf cflQg' x'Fbf tkfO{+sf] df+;k]zLdf tgfj pTkGg x'Fb5 . o;f] x'Fbf tkfO{+sf] s'd, 3fF6L, 6f9, kfv'/f / v'§fx?Df tgfj pTkGg x'G5 . tkfO{+sf] df+;k]zLdf ePsf] of] tgfj lgsfNgsf] nflu tkfO{+n] oL df+;k]zLx?df tgfj pTkGg ug]{ / 5f]8\g] ug{'kb{5 .

w]/} nfdf] cj:yf;Dd cf3thGo 36gf cg'ej u/]sf] JolQmx?;Fu sfd u/]sf] cj:yfdf ;xfosx?df hDdf ePsf] o:tf] tgfjnfO{ lgsfNgsf] nflu of] ;fdfGos/0fsf] cEof; Psbd dxTjk"0f{ x'g;S5 .

tflndsf] lgb]{zgM Ps c;n ;xfosdf x'g'kg]{ u'0fx?

o; v08sf] 5nkmnn] k[i7 g+ #$–#% df ePsf] ljifoj:t'nfO{ ;fy lbG5 . olb ;xefuLx?nfO{ Ps c;n ;xfosdf x'g'kg]{ u'0fx? s] s:tf] xf] egL /fd|f] 1fg ePsf] v08df 5f]6s/Ldf dfq of] v08nfO{ x]g{'xf];\ .

Ps c;n ;xfosdf x'g'kg]{ u'0fx?sf] af/]df ;xefuLx?nfO{ ;Demfpg'xf];\ . o;kl5 lrq g+ ^ b]vfpg'xf];\M Ps c;n ;xfosdf x'g'kg]{ u'0fx? -@_ . Democratic Republic of the Congo Dff sfd ug]{ k/dz{stf{x?n]] of] lrq xfdLnfO{ lbg'ePsf] xf] .

c;n ;xfossf] ljleGg u'0fx? atfpg'xf];\ . pgsf] x|bodf b]vfpg'xf];\ / To; efu b]lv z'? ug{'xf];\, a'Fbfx? Ps–Ps u/L yKb} hfg'xf];\ . ;xefuLx?nfO{ a'Fbfx? eGgsf] nflu k|f]T;fxg ug{'xf];\ . pxfFx?n] of] a'Fbf eGbf tflndsf] cl3Nnf] lbgx?df l;s]sf s'/fx?sf] af/]df klg eGgsf] nflu k|f]T;fxg ug{'xf];\ . lrqdf w]/} s'/fx? yKg'xf];\ .

;xfossf] dxTjsf] af/]df ;xefuLx?nfO{ a'emfpg cfjZos x'G5 . pgL Ps a'l¢dfgL JolQm x'g\ / pgL;Fu c?n] ;'/lIft dx;'; ug{'x'G5 . ;xfosn] s;/L sfd ug{'x'G5 / s:tf] Jojxf/ ug{'x'G5 eGg] s'/f Psbd dxTjk"0f{ x'G5 .

lrq g+ ^M Ps c;n ;xfosdf x'g'kg]{ u'0fx? -@_

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e"ldsf cEof;

5nkmn

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cEof;

TR

AINER ADVICE

75efu @ M tfln

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7'nf] :j/df eGg]

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t];|f] lbgM Ps c;n ;xfosnfO{ lgofNbf

t];|f] lbgM Ps c;n ;xfosnfO{ lgofNbfp2]ZoM Ps c;n ;xfosdf x'g] u'0fx?sf] af/]df 5nkmn ug]{

;fdfGos/0fsf] cEof; #M cf/fdbfoL df;+k]zL cEof; (Progressive release of muscular tension) -!% ldg]6_

s'g} nfdf] lbgkl5 cfk'mdf pTkGg ePsf] tgfgnfO{ lgsfNg ;xfosx?sf] nflu Psbd ;xof]uL x'g;S5 .

tkfO{+sf] df;+k]zLdf tgfj pTkGg x'Gbf / tkfO{+sf] df;+k]zLn] cf/fd kfpFbf s:tf] dx;'; x'G5 cg'ej ug{'xf];\ . tkfO{+sf] 6fpsf], cg'xf/, 3fF6L, s'd, d]?b08, k]6, sDd/, kfv'/f / v'§fx?df tgfj pTkGg u/fpg'xf];\ / cf/fd ug{ klg lbg'xf];\ . kfFr ;]s]G8 hltsf] nflu tgfj lbg'xf];\ / bz ;]s]G8 hltsf] nflu 5f]8\g'xf];\ . z/L/sf] Ps–Ps cËx?df o;f] kfn} kfnf] ug{'xf];\ . tkfO{+sf] nflu slt l56f] jf l9nf] ug{ plrt 5 ToxL cg';f/ ug{'xf];\ .

y tkfO{+sf] xftaf6 z'? ug{'xf];\ . d'¶L agfpg'xf];\ / kfFr ;]s]G8sf] nflu olQs} /xg lbg'xf];\ / bz ;]s]G8sf] nflu 5f]8\g'xf];\ . tgfj pTkGg ubf{ / cf/fdsf] nflu 5f]8\bf s:tf] dx;'; x'G5 cg'ej ug{'xf];\ . k]m/L Psrf]l6 o;f] ug{'xf];\ .

y ca tkfO{+sf] kfv'/fx?df Wofg lbg'xf];\ . tkfO{+sf] kfv'/fsf] efunfO{ dfly tfGg'xf];\ . tkfO{+sf] kfv'/fsf] dflyNnf] efudf pTkGg ePsf] tgfj cg'ej ug{'xf];\ . kfFr ;]s]G8sf] nflu olQs} /xg lbg'xf];\ / bz ;]s]G8sf] nflu 5f]8\g'xf];\ . k]m/L Psrf]6L o;f] ug{'xf];\ .

y ca tkfO{+sf] kfv'/fx? k}mnfpg'xf];\ . ca s'OgfnfO{ cl8u /fVg'xf];\ / To;sf] jl/kl/sf]] efudf ePsf] tgfj dx;'; ug{'xf];\ . kfFr ;]s]G8sf] nflu olQs} /xg lbg'xf];\ / bz ;]s]G8sf] nflu 5f]8\g'xf];\ . k]m/L Psrf]6L o;f] ug{'xf];\ . kfv'/fx?df cf/fd dx;'; ePkl5 tkfO{+sf] ltu|fdf o;nfO{ 5f]8\g'xf];\ . ca z/L/sf] c? cËx?Df o;f] ug{'xf];\ .

tkfO{+n] ;fdfGos/0fsf] cEof;sf] af/]df la:t[t ?kdf kl/lzi6 @ df kfpg'x'G5 .

tflnd k|bfosM klxnf] lbgdf xfdLn] Ps c;n ;xfosdf x'g'kg]{ u'0fx?sf] af/]df l;Sof}F . ca xfdL tflnddf l;s]sf s'/fx?sf] cfwf/df c;n ;xfosdf yk u'0fx? yKg]5f}F .

8]df]q]ml6s ckm s+uf]] c;n ;xfos y ;xfossf] 7"nf] dg 5 hxfF pgn] cf3fthGo 36gfsf] kLl8t JolQmsf] efjgf / kL8fx? /fVg ;S5 .

y pgsf] ;fgf] d'v 5, To;}n] pgn] ;a} s'/fx? uf]Ko /fVg;S5 .

y pgL;Fu Pp6f 7"nf] Jofu 5 h;df tfnf nufpg ;lsG5 . o;leq pgn] cf3fthGo 36gfsf] kLl8t JolQmsf] af/]df ;'g]sf] ;a} gsf/fTds zAbx? / ljrf/x? /fV5 .

y pgsf] 7"nf kfOnfn] pgnfO{ hldgdf /fd|/L 6]Sgsf] nflu dBt ub{5 / pgnfO{ nfdf] b'/L lx+8\g k;g dBt ub{5 .

y p;sf sfgx? 7"nf x'g'k5{ tfls pgn] cf3fthGo 36gfsf] kLl8t JolQmn] eg]sf s'/fx? ;'Gg;S5g\ . cf3fthGo 36gfsf] kLl8t JolQmn] cfk'mn] eg]sf s'/fx? bf]xf]¥ofpg cfjZos gxf];\

y ;xfossf cfFvfx? 7"nf x'g'k5{ tfls pxfFn] cf3fthGo 36gfsf] kLl8t JolQmsf] xfp–efpx?, cfFvfsf Ozf/f, xftsf] rfn, x]g{;Sg'x'G5,.

y pgsf] e"8L 7"nf] x'g'k5{ tfls pgn] nfdf] ;do;Dd cf3fthGo 36gfsf] kLl8t JolQmsf] s'/fx? ;'Gg ;Sg'x'G5 / lardf s]xL klg jfwf cfpg]5}g .

y pgsf] gfs ;fgf] x'g'k5{ tfls pgn] cfk'mnfO{ c? uGwx?af6 6f9f /fVg;S5 lsgsL cf3fthGo 36gfsf] kLl8t JolQmsf] 3fpx?sf] sf/0f ljleGg uGw cfpg;S5 .

y ;xfos lbdfudf / dgdf Psbd blx|nf] x'g'k5{ tfls pgnfO{ cfk'mn] ;'g]sf] s'/fx?af6 s]xL klg k|efj gf];\ .

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cEof;

TR

AINER ADVICE

efu

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k'g{:yfkgfsf] ;Lkx?sf] kl/ro

k'g{:yfkgfsf] ;Lkx?sf] kl/rop2]ZoM ;d"xnfO{ ;xfossf] e"ldsfsf] af/]df a'emfpg] . cfh 5nkmnnfO{ cl3Nnf] lbgsf] 5nkmnx?;Fu hf]8\g]

of] v08df 5nkmn u/]sf] s'/fx?nfO{ xfdL cl3Nnf] efux?df ;xfosx?df x'g'kg]{ u'0fx?;Fu hf]8\g;S5f}F . olb cl3Nnf] lbgdf ;xefuLx?n] of];Fu ;DalGwt v08df w]/} ;do latfPsf lyP eg] of] v08df w]/} ;do glatfpg'xf];\, lrq g+ ^ elg gbf]xf]¥ofpg'xf];\ / klxnf] lbgdf agfPsf] lrq g+ ! df s]xL yk hfgsf/Lx? dfq yKg'xf];\ .

5nkmnM xfd|f] ;dfhdf ePsf] c;n ;xfosdf ePsf] u'0fx?

;xefuLx?nfO{ ;fgf] ;fgf] ;d"xx?df afFl8gsf] nflu eGg'xf];\ . pxfFx?nfO{ ;xfossf] e"ldsfx? s] s] x'g\ egL 5nkmn ug{sf] nflu ;do lbg'xf];\ . pxfFx?n] ;d"xdf s] s:Tff] s'/fx? 5nkmn ug{'eof] Tof] ;a} ;d"xsf] cufl8 k|:t't ug{sf] nflu eGg'xf];\ .

cEof; &M xfd|f] ;dfhdf ePsf] c;n ;xfosdf ePsf] u'0fx?

;xfossf] lrq agfpg'xf];\ . of] ;xfosn] ;xefuLx? a:g'x'g] ;dfh cg';f/sf] sfd ug{'x'G5 . pxfFsf] c;n u'0fx? n]Vg'xf];\ h'g cl3Nnf] cEof;df klg pNn]v eO;s]sf] 5 . of] cEof; ;xfosx?Df x'g'kg]{ u'0fsf] af/]df ;r]t u/fpg] dxTjk"0f{ cEof; xf] .

Dffgj clwsf/df cfwfl/t k¢ltsf] 1fg o; ;Gbe{df s;/L dxTjk"0f{ x'g;S5 <

;xefuLx? ;a}nfO{ c;n ;xfossf] lrq agfpgsf] nflu eGg'xf];\ / cfˆgf] sfof{nodf of] e'm08fpgsf] nflu eGg'xf];\ . o;f] ubf{ pxfFx?n] hlxn] klg Ps c;n ;xfosdf x'g'kg]{ u'0fx? s] s] x'g\ elg ;Demg ;Sg'x'G5 .

;xefuLx?nfO{ lrq g+ $ agfpgsf] nflu eGg'xf];\ . k'tnL dlxnfn]] s]xL ;do kl5 To; cf3f6hGo 36gfsf] ;Demgfx? / em–emNsf] cg'ej ug{'x'G5 . z'?df s]6L k'tnL agfpFbf PG6]gf gePsf] k'tnL dlxnf / pgsf] d'gL hldg gePsf] agfpg'xf];\ .

pgsf] nIf0fx? n]Vg'xf];\ -pgnfO{ PSnf] dx;'; x'G5, pgL leq cGwsf/ 5, pgsf] dg ;':tfPsf] 5 / pgnfO{ ;'Tg ufx|f] x'G5, pgn] g/fd|f] ;kgfx? b]lV5g\, pgL l/;fpFl5g\, cfzfljxLg l5g\, / pgn] æd g/fd|f] 5'Æ, æd kmf]x]/L 5'Æ elG5g\_

5nkmnM 36gfaf6 kLl8tx?sf] cfjZostfdf ;xfotf ug]{

Pp6f 36gfsf] af/]df eGg'xf];\ hxfF 36gfaf6 kLl8t JolQmn] ;xof]usf] nflu dflu/x]sf] 5 / pxfFnfO{ s:tf] dx;'; eO/x]sf] 5 egL atfO/x]sf] 5 . o:tf] cj:yfdf ;xefuLx?n] s;/L ;xfotf k'¥ofpg'eof] egL ;f]Wg'xf];\ . o:tf] 36gfaf6 kLl8tx?nfO{ JolQmut ?kdf e]6\bf s:tf] cg'ej eof] ;f]Wg'xf];\ . pxfFx?sf] cg'ej s:tf] lyof] <

pxfFx?n] lbg'ePsf] pQ/x?sf] ;"rL agfpg'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

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e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

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cEof;

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AINER ADVICE

77efu @ M tfln

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7'nf] :j/df eGg]

&&

k'g{:yfkgfsf] ;Lkx?sf] kl/ro

k'g{:yfkgfsf] ;Lkx?sf] kl/rop2]ZoM ;d"xnfO{ ;xfossf] e"ldsfsf] af/]df a'emfpg] . cfh 5nkmnnfO{ cl3Nnf] lbgsf] 5nkmnx?;Fu hf]8\g]

tflnd k|bfosM o; laxfg xfdL ;xfosx?n] cf3fthGo 36gfaf6 kLl8tx?nfO{ s;/L dBt ug{;S5g\ eGg] ljifodf 5nkmn ug]{5f}F . tkfO{+sf] ;+:s[tL / ;d'bfodf ;xof]u ug]{ tl/sf jf ;xof]u ug]{ u'0fx? s] s:tf 5g\ < tkfO{+n] Ps c;n ;xfosdf x'g'kg]{ u'0fx?sf] af/]df atfpg'xf];\ h'g k'g{:yfkgfsf] ;Lkx?sf] af/]df 5nkmn ug{sf] nflu w]/} dxTjk"0f{ x'G5 . æk'g{:yfkgfsf] ;LkÆ eg]sf] xfdLnfO{ ufx|f] cj:yf, k|ltlqmof, ljrf/ / efjgfx? cfpFbf zf/Ll/s ?kdf / dfgl;s ?kdf Tof:tf] cg'ejsf] ;fdgf ug{ ;xof]u ug]{ ;Lkx? x'g\ .

5nkmn M xfd|f] ;dfhdf ePsf] c;n ;xfosdf ePsf] u'0fx?

$ b]lv ^ hgfsf] ;fgf] ;d"xaf6 c;n ;xfossf u'0fx?, klxnf] 5nkmn ul/Psf s'/fx? ;Demg] t/

tkfO{sf] cj:yf / nufjsf] cg'efj xf];\ . /fd|f] ;xfossf s:tf u'0fx/ tkfO{sf] ;+:s[lt / b]z kl/j]zdf rflxG5, 5nkmn ug'{xf];\ .

cEof; & M xfd|f] ;dfhdf ePsf] c;n ;xfosdf ePsf] u'0fx?

;fd'lxs ljrf/ 7"nf] ;d"xdf /fVg'xf];\ . /fd|f] ;xfossf] gofF u'0fx? yk ug'{xf];\ -lrq !_ . dfgj clwsf/df cfwfl/t k4lt ;dfj]z ug{sf nflu ;Demg'xf];\ . lrqsf] k|ltlnlk agfpg'xf];\ . tkfO{nfO{ kfos kg]{ 7fpFdf em'08\ofpg'xf];\ h;n] Pp6f /fd|f] ;xfossf] u'0fx? ;Demfpg d4t ub{5 .

tflnd k|bfosM xfdLn] c;n ;xfosdf x'g'kg]{ u'0fx?sf] af/]df 5nkmn ul/;s]sf5f}F . ca xfdL cf3fthGo 36gfaf6 kLl8tx?sf] cfjZostfsf] af/]df 5nkmn ug]{5f}F / k'tnL dlxnfsf]] ;Gbe{ lnP/ klg s'/fsfgL ug]{5f}F . lrq g+ # / lrq g+ $ n] xfdLnfO{ cf3ftk|ltsf] k|ltlqmofnfO{ JoQm ug{;S5f}F . cf3fthGo 36gfsf ;Demgfx? slt kL8fbfoL x'G5g\ / xfdLnfO{ oL efjgfx?n] s;/L pQ]hLt dx;'; u/fpF5 eGg] s'/f o;af6 xfdL a'‰g;S5f}F . xfdLn] k'tnL dlxnfsf]] ;Gbe{ lbP/ cfk'mn] cg'ej u/]sf] efjgfx?sf] JoQm ug{;S5f}F .

cf3fthGo 36gfsf[ kLl8tx?nfO{ k'g{:yfkgfsf] nflu s] ug{ ;lsG5 / pgn] b]vfO/x]sf k|ltlqmofx? lsg ;fdfGo x'g\ eGg] s'/f a'emfpg cfjZos x'G5 . k'tnL dlxnfsf]] ;Dbe{af6 xfdLn] zf/Ll/ ?kdf cfk'mdf cg'ej u/L/x]sf] abnfjx?, xfd|f] ljrf/, efjgf, Zjf; k|Zjf; / dgdf cg'ej u/]sf] s'/fx?sf] af/]df a'‰g;S5f}F . o;/L ;Gbe{ lb+bf pxfFn] cfk'mdf 36]sf] 36gfnfO{ 6f9f /fv]/ cfˆgf] cg'ejsf] af/]df atfpg;S5 h;sf/0f pgLx?n] o:tf] 5nkmnsf] qmddf nlHht dx;'; ug{'kb}{g / o;f] ubf{ pxfFnfO{ To; 36gfsf] em–emNsf]n] ufx|f] klg agfpFb}g . o;/L ;xfos ;Fu}, pgn] of] 36gfaf6 k'tnL dlxnfnfO{{ s] eof], k'tnL dlxnfn]] s;/L of] 36gfsf] ;fdgf ug{;Sof], ;a} s'/fdf k|ltlaDa ug{;S5 . o;f] ubf{ pgnfO{ cfk'm PSnf] 5}g / s'g} klg cf3ftk"0f{ 36gf kZrft sf]xL klg JolQmn] s:tf] k|ltlqmof lbG5g\ egL a'‰g dBt u5{ / h;sf/0f pgLx?nfO{ cfk'mn] cg'ej u/L/x]sf] s'/fx?sf] af/]df nlHht dx;'; ug{ kb}{g . of] l:y/Ls/0fsf] nflu /fd|f] cEof; xf] . o;af6 pgnfO{ tkfO{+n] 9f8; lbg;Sg'x'G5 / ;zlQms/0f klg ug{ ;Sg'x'G5 . pgL PSn} 5}gg\ / tkfO{+nfO{ p;sf] kl/l:yltsf] af/]df yfxf 5 / To;sf] nflu ;xof]usf] dfWodx? 5g\ eg]/ pxfFnfO{ k]m/L klg a'emfpg ;xof]uL x'g;S5 .

k'tnL dlxnfsf] lrq g+ $ k}m/L agfcf}F .

5nkmnM 36gfaf6 lkl8tx?sf] cfjZostfdf ;xfotf ug]{ -@) ldg]6_

lrq cWoog $= o:tf] cj:yfdf tkfO{n] s;/L ;xof]u ug'{ePsf] 5 < cfkm\gf] cg'efj atfpg'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

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cEof;

TR

AINER ADVICE

efu

@ M tfln

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&*

cf3fthGo 36gfsf] ;Demgfx?sf] Joj:yfkg

cf3fthGo 36gfsf] ;Demgfx?sf] Joj:yfkgp2]ZoM lrGxx?sf] k|of]u u/]/ ;xof]u rflxg] JolQmx?sf] klxrfg ug]{, p;sf] ;d:ofsf] Joj:yfkg ug]{ / o:tf] cf3fthGo 36gfsf] ;Demgfx?nfO{ x6fpg k|of; ug]{

;xfosx?n] cf3fthGo 36gfsf kLl8tx?nfO{ s;/L l:y/Ls/0f ug{;S5g\ eGg] ljifodf tn pNn]v u/LPsf] 5 h;df pgnfO{ cfˆgf] ;lxi0f'tfsf] ‰ofn (window of tolerance) df /x]/ jt{dfg cj:yfsf] af/]df ;r]t u/fpg] . pgnfO{ ;':t dx;'; eO/x]sf] ;dodf pmhf{ lbg] / gs/fTds efjgf, ljrf/ / ;Demgfx?n] pQ]hLt dx;'; u]/sf] a]nfdf zfGt u/fpg] .

Tflndsf] lgb]{zg

k'tnL dlxnfsf]] lrqdf PG6]gf yKg'xf];\ h;af6 s'g} klg JolQmn] s;/L hfgsf/Lx? ln+b5 eGg] s'/f ;Í]t ub{5 . of] ;Í]t w]/} h;f] ;d'bfox?df a'‰g ;lsG5 . tkfO{+n] sfd ug{'x'g] ;d'bfodf kv]6f / PG6]gfsf] ;Í]t k|of]u ug{ pko'Qm 5 ls 5}g ;f]Rg'xf];\ . tkfO{+ sfd ug]{ ;d'bfodf s] s:tf] ;Í]tsf] k|of]u ug{ plrt x'G5 ;f]Rg'xf];\ / To;sf] k|of]u ug{'xf];\ .

lrq g+ #M k'tnL dlxnf lrq g+ $M k'tnL dlxnfcf3fthGo 36gf kZrft cf3fthGo 36gf kZrft

lrq g+ %M k'tnL dlxnfk"g{:yfkgf

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cf3fthGo 36gfsf] ;Demgfx?sf] Joj:yfkg

cf3fthGo 36gfsf] ;Demgfx?sf] Joj:yfkgp2]ZoM lrGxx?sf] k|of]u u/]/ ;xof]u rflxg] JolQmx?sf] klxrfg ug]{, p;sf] ;d:ofsf] Joj:yfkg ug]{ / o:tf] cf3fthGo 36gfsf] ;Demgfx?nfO{ x6fpg k|of; ug]{

tflnd k|bfosM ;xfosaf6 k'tnL dlxnfn]] s] s:tf] pQ/ kfOg\ < ædnfO{ tkfO{+nfO{ kL8f eO/x]sf] 5 egL yfxf 5. tkfO{ h'g cj:yfdf x'g'x'G5, of] Psbd kL8fbfoL 5 egL d a'‰g;S5' . tkfO{+n] h:tf] k|ltlqmof hgfO /xg'ePsf]] 5, of] Psbd ;fdfGo xf] t/ tkfO{+dfly h] ePsf] 5, Tof] s'/f rflxF ;fdfGo xf]Og / unt xf] . tkfO{+ of] 36gfaf6 kLl8t x'g'x'G5 / tkfO{+ d]/f] cufl8 x'g'x'G5 . d}n] tkfO{+nfO{ b]lv/x]sf]5' / tkfO{+n] elg/xg'ePsf] s'/fx? ;'lg/x]sf] 5' . tkfO{+ of] ;d:ofaf6 pSng ;Sg'x'G5 / o;sf] nflu d tkfO{+nfO{ ;xfotf ug{ ;S5'Æ

-tflnd k|bfosn] lrq g+ # b]vfpg'x'G5 h;df cf3fthGo 36gf kZrftsf] k'tnL dlxnf b]vfOPsf] 5 . tflnd k|bfosn] lrq g+ $ klg b]vfpg'x'G5 h;df k'tnL dlxnfn]] cf3fthGo e6gfsf] ;Demgfx? / em– emNsf] dx;'; ub{5 .

;xfossf] ?kdf tkfO{+n] cfk'mn] ;xfotf k|bfg u/L/x]sf] JolQmnfO{ pxfFn] k'tnL dlxnfsf]] syfdf cfk'mnfO{ g} b]Vg'x'G5 ls x'Fb}g cg'dfg ug{ nufpg'xf];\ . k'tnL dlxnfn] h:tf] k|ltlqmof hgfO/xg'ePsf] 5 Tof] Psbd ;fdfGo xf] / o:tf] cj:yfdf hf] sf]xLn] klg o:tf] k|ltlqmof lbg;S5g\ eg]/ atfpg'xf];\ .

-ca tflnd k|bfosn] lrq g+ % b]vfpg'x'G5 h;df k'tnL dlxnf la:tf/} lgsf] x'Fb}l5g\ . ca tflnd k|bfosn] k'tnL dlxnfsf] jfFof 6fpsf] dfly PG6]gf agfpg'xf];\_

k'tnL dlxnfn] s'g} klg ;fgf] /fd|f] ;Demgfx?;Fu cfk'mnfO{ hf]8\g ;Sof] eg] klg pgL alnof] / ;fxl;nf] x'g;lS5g\ . olb xfdLn] k'/fgf / gofF >f]tx?sf] vf]hL u¥of}F eg] xfdL Tof] ;dodf alnof] / ;fxl;nf] x'g;S5f}F . xfdL zf/Ll/s tyf dfgl;s ?kdf alnof] x'gsf] nflu o:tf] >f]tx?df Wofg lbg cfjZos x'G5 . xfdLn] kfpg] of] an eg]sf] xfdLn] xfd|f] leqL cGf':s/0f jf cfTdfdf kvf{n nufpg' h:t} xf] h;n] xfdLnfO{ o:Tf] kL8fbfoL ;Demgfx?af6 hf]ufpF5 / o:tf] ;Demgfx?sf] lgoGq0f xfdL ;Ifd x'G5f}F .

-tflnd k|bfosn] k'tnL dlxnfsf] z/L/df Wofg lbG5 / pgsf]] kv]6f -h;df cf3fthGo 36gfsf] ;Demgfx? 5g\_ / z/L/ lardf wsf{ tfG5 ._

xfd|f] OlGb|ox? h:t}M uGw, 5'jfO{, cfjfh, :jfb / cfFvf¢f/f xfdLdf oL ;Demgfx? k]m/L cfpFb5g\ . oL g} OlGb|ox?af6 xfdL jt{dfg cj:yfsf] af/]df ;r]t x'G5f}F / ;'/lIft dx;'; u5f}F .

-tflnd k|bfosn] k'tnL dlxnfsf]] 6fpsf]sf] bfFofkl§ k]m/L PG6]gf agfpF5_

eljio;Dd k'Ugsf] nflu k'tnL dlxnfn] gofF ;Demgfx? ckgfpg cfjZos x'G5 . cfzfjfbL x'gsf] nflu pgn] lautsf s'/fx? la;]{/ goFf cfzf / ;kgfx? cFufNg'k5{ .

-;xefuLx? af]Nb} ubf{ tflnd k|bfosn] k'tnL dlxnfsf]] z/L/ el/ oL a'Fbfx? n]V5g\ . k'tnL dlxnfsf] v'§f d'lg_

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;'/lIft 7fp““sf] :yfkgf

;'/lIft 7fp““sf] :yfkgfp2]ZoM lautsf] s'/fx? ;lDemFbf ;'/lIft ePsf] cg'e"lt u/fpg]

;fdfGos/0fsf] cEof; $M ;'/lIft 7fpFsf] lgdf0f{

of] cEof;n] ;xefuLx?nfO{ lautsf] s'/fx?;Fu connect x'g dBt ub{5 / lautdf ePsf] /fd|f] 7fpFx?sf] af/]df klg ;Demgsf] nflu dBt ub{5 . pgnfO{ cfˆgf] z/L/df Wofg lbgsf] nflu klg of] cEof;n] dBt ub{5 . of] cEof;af6 cf3fthGo 36gfaf6 kLl8t JolQmx?nfO{ zfGt dx;'; ug{ / jt{dfg cj:yfsf] af/]df ;r]t x'gsf] nflu dBt ub{5 . o'¢, n8fO{+sf] ;dodf s'g} klg æ;'/lIft 7fpFsf]Æ af/]df ;f]Rg ufx|f] x'g;S5 . olb o;f] ug{ ufx|f] dx;'; x'G5 eg] ;xefuLx?n] cfk'mnfO{ ;xh dx;'; x'g] jf s'g} klg zfGt 7fpFsf] af/]df ;f]Rg ;S5g\ . o;sf] d'Vo p2]Zo eg]sf] pgLx? cfk}mdf Pp6f ;'/lIft 7fpFsf] cg'e"lt lbg] xf] .

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;'/lIft 7fp““sf] :yfkgf

;'/lIft 7fp““sf]] :yfkgfp2]ZoM lautsf] s'/fx? ;lDemFbf ;'/lIft ePsf] cg'e"lt u/fpg]

;fdfGos/0fsf] cEof; $ . Pp6f ;'/lIft 7fpF lgdf{0f ug]{ -!)–!@ ldg]6_ y tkfO{sf] v'§fn] e'O{+ 5'g'xf];\ / cfk'mnfO{ ;xh dx;'; x'g] u/L a:g'xf];\ . tkfO{+sf] z/L/, 6fpsf], cg'xf/,

kfv'/f, d]?b08, k]6, sDd/, ltu|f / v'§fx?nfO{ dx;'; ug{'xf];\ . tkfO{+nfO{ cfFvf aGb ug{ dg nfU5 eg] aGb ug{ ;Sg'x'G5 . tflnd k|bfossf] lgb]{zgx? /fd|/L ;'Gg'xf];\ .

y tkfO{+n] ljutsf] ;dodf zfGt / ;'/lIft dx;'; x'g] 7fpFsf] af/]df ;f]Rg'xf];\ . of] aflx/, 3/df jf c? st} x'g;S5 . tkfO{+ of] 7fpFdf w]/} k6s hfg'ePsf] x'g;S5 jf s'g} rnlrqdf b]Vg'ePsf] jf ;'Gg'ePsf] x'g;S5 jf tkfO+{n] of] 7fpFsf] sNkgf klg ug{ ;Sg'x'G5 . tkfO{+ Tof] 7fpFdf cfk}m dfq klg uPsf] x'g;S5 jf sf]xL c?;Fu klg uPsf] x'g;S5 . of] 7fpF u'Kt 7fpF klg x'g;S5 h'g w]/} dflg;x?nfO{ yfxf 5}g .

y o; 7fpFdf tkfO{+nfO{ ;xh dx;'; x'g'k5{ . tkfO{+sf] rfxgf cg';f/sf] 7fpF of] x'g'k5{ . tkfO{+nfO{ pQ]hLt dx;'; x'g] efjgfx? of] 7fpFdf x'Fbf cfpg glbg'xf];\ .

y tkfO{+ o; 7fpFdf x'g'x'G5 egL sNkgf ug{'xf];\ . To; 7fpFsf] hfgsf/Lx? yfxf ug{ vf]Hg'xf];\ h:t}M To; 7fpFsf] /Ëx?, cfsf/x?, uGw / cfjhx? . To; 7fpFdf ;'o{sf] ls/0fx?sf] sNkgf ug{'xf];\ . To; 7fpFdf pleg, a:g jf 9lNsg s:tf] dx;'; x'G5 egL ;f]Rg'xf];\ . tkfO{+sf] z/L/nfO{ o; 7fpFdf a:bf s:tf] dx;'; x'G5 ;f]Rg'xf];\ .

y tkfO{+ ePsf] jftfj/0f ;'/lIft x'Fbf tkfO{+sf] z/L/nfO{ s:tf] dx;'; x'G5 < tkfO{+nfO{ ;'/lIft dx;'; x'g] 7fpFdf tkfO{+n] ;a} s'/f Wofg lbP/ x]g{'x'G5, af:gf lng'x'G5, cfjfhx? ;'Gg'x'G5 / tkfO{+nfO{ ;'/lIft dx;'; x'G5 . tkfO{+n] cfˆgf] h'Qfx? vf]n]/ rf/}lt/ vfnL v'§f klg lxF8\g ;Sg'x'G5 .

y tkfO{+ o; 7fpFdf h'g} ;dodf klg hfg ;Sg'x'G5 . of] 7fpFsf] af/]df ;f]Rbf dfq klg tkfO{+nfO{ zfGt dx;'; ug{;Sg'x'G5 .

y To; 7fpFdf kfFr ;]s]G8 jf w]/} ;dosf] nflu klg a:g;Sg'x'G5 . ca tkfO{+ clxn] ePsf] sf]7fdf kms{gsf] nflu tof/L x'g'xf];\ . cfˆgf] cfFvf vf]Ng'xf];\, rf/}lt/ x]g{'xf];\ / jt{dfg cj:yfdf kms{gsf] nflu tkfO{+nfO{ s] s'/fn] dBt u5{ Tolx ug{'xf];\ .

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;fdfu|L / cEof;x?

;fdfu|L / cEof;x?p2]ZoM cf3ft hGo 36gf cg'ej u/]sf JolQmx?nfO{ alnof] agfpg] / pgLx?nfO{ cfkm\gf] ljrf/, zl//, :jf;k|Zjf;, efjgf / dgnfO{ lgoGq0f ug{ ;xof]u ug{] cEof;x? l;Sg]

o; v08n] cf3ft hGo 36gf cg'ej u/]sf JolQmx?nfO{ alnof] agfpg] / pgLx?nfO{ cfkm\gf] ljrf/, zl//, :jf;k|Zjf;, efjgf / dgnfO{ lgoGq0f ug{ ;xof]u ug{] cEof;x? k|lt s]lGb|t /x]sf] 5 . ;xefuLx?n] oL cEof;x?sf] k|efj cfkm}n] k|of; u/]/} l;Sg]5g\ .

yk hfgsf/Lsf nflu efu # sf] v08 $ df x]g{‘xf];\ -;~rf/sf l;k_ .

cf3ft kl5sf] k'g{:yfkgfsf] k|lqmof cf}NofO{;s]kl5 / oL ;fdfu|Lx? l;Sg'sf] sf/0f atfO{;s]kl5 xfdL tflndsf] csf{] efudf k|j]z u/]sf 5f} . ;xefuLx?n] ljleGg nIf0fx?nfO{ ;Daf]wg ug{] ljleGg pkfox? / cfkm\g} O{lGb|ox?sf] k|of]uaf6 s;/L zl//, ljrf/,:jf;k|:jf;, efjgf / dgdf lgoldttf sfod ug{] eGg]af/] l;Sg]5g\ .

k'tnL dlxnfsf]] s]lx klg ug{ g;Sg] cj:yf (numbness) / pgsf] cf3ft k|ltsf] k|ltlqmof sf] kl/b[io ;xefuLx?nfO{ b]vfpg'xf];\ . ;xefuLx?nfO{ phf{sf] sld x'bf s:tf] x'G5 elg b]vfpg'xf];\ .

k|Zgx?;xefuLx?nfO{ csf{] cEof; ug{] a]nf ;lDemgsf nflu ;f]Wg] k|Zgx? lkm\nk rf6{df pNn]v ug{'xf];\ .

y tkfO{sf] zl//df s] x'G5 <

y tkfO{sf] efjgfdf s] x'G5 <

y tkfO{sf] :jf;k|Zjf;df s] x'G5 <

y tkfO{sf] ljrf/df s] x'G5 <

y tkfO{sf] dgdf s] x'G5 <

k|lzIf0f lgb{]zgM ;a} cEof;x? u/]/ b]vfpg'xf];\ .

;xefuLx?;+u} ;a} cEof;x? ug'{xf];\ . k|To]s cEof; s;/L ug{] elg b]vfpg'xf];\ / hf]l8 agfP/ k|of; ug{ nufpg'xf];\ . clxn] ha k'tnL dlxnfsf] syf kl/lrt eO{;s]sf] 5, ljleGg nIf0fx?sf nflu s'g pkfo pkof]uL x'G5 elg b]vfpg'xf];\ .

k|lzIf0f lgb{]zg

o; ;q kZrft 5f]6f] a|]s lng'xf];\ . ;xefuLx?nfO{ o;f] tlGsg / otfptL lx8\g nufpg'xf];\ . ;q k'gM ;'? x'g cl3 ;fdfGos/0f (grounding) cEof; ug{] ;do lbg'xf];\ .

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;fdfu|L / cEof;x?

;fdfu|L / cEof;x?p2]ZoM cf3ft hGo 36gf cg'ej u/]sf JolQmx?nfO{ alnof] agfpg] / pgLx?nfO{ cfkm\gf] ljrf/, zl//, :jf;k|Zjf;, efjgf / dgnfO{ lgoGq0f ug{ ;xof]u ug{] cEof;x? l;Sg]

tflnd k|bfosM k'tnL dlxnfn] cfkm\gf] zl// / ljrf/, efjgf, :jfZk|Zjf; / dgnfO{ cfkm' ;'/lIft 5' / d]/f] cf3ft xl6;s]sf] 5 elg atfpg'kb{5 . pgL To; cj:yfaf6 ar]sL 5g\ . ha pgL / ;xfosn] ;+u} lrq % nfO{ x]5{g\ / pgLx?n] s'g ;|f]tdf cfkm' lge{/ x'g eGg] af/]df 5nkmn u5{g\ pgLx?n] k'g{:yfkgfsf] pkfox? kQf nufO{/x]sf x'G5g\ . k'tnL dlxnfn]] cfkm\g} ;fgf of]hgfx? agfO{/x]sL x'lG5g\ . pgn] cfkm';+u ePsf l;k, ;|f]t / Ifdtfx? ;lDemlG5g\ . pgL cfkm' Psnf] gePsf] dx;'z ug{]l5g\ .

o; ;qsf] af+sL efudf / ef]nL xfdL cf3ft hGo 36gf cg'ej u/]sf JolQmx?nfO{ O{lGb|osf] k|of]u u/]/ cfkm'nfO{ ;fDo agfpg l;Sg]5f} .

s] tkfO{nfO{ ofb 5, k'tnL dlxnfnfO{ c:ktfndf x'bf, ememNsf] cfPsf] < pgnfO{ 8/ nfu]sf] lyof] / pgL Toxfaf6 efUg rfxlGyg\ .

ljutsf] ;Demgfn] ljrlnt x'bf pgLx?nfO{ ;fDo agfpg, / ylst dx;'z ubf{ k'gM phf{ k|bfg ug{ xfdL s] ug{ ;S5f} eGg] ljifodf 5nkmn ug{]5f} . ;xfossf gftfn] xfdLn] ;a} cEof;x? pgLx? ;+u;+u} ug{kb{5 . cEof; kl5 pgLx?n] km/s dx;'z u5{g jf ub{}gg\ eg]/ klg ljrf/ ug{kb{5 . ;+:s[lt cg';f/ plrt cEof;x? agfpg / pgLx?sf] cfjZostf cg';f/ cEof;sf] kl/dfh{g ug{kb{5 .

tflnd k|bfosn] k|Zgx? tn n]Vg'x'g]5

oL pkfox?sf] k|efj kQf nufpg xfdL lgDg k|Zg ;f]Wg]5f}

y tkfO{sf] zl//df s] x'G5 <

y tkfO{sf] efjgfdf s] x'G5 <

y tkfO{sf] :jf;k|Zjf;df s] x'G5 <

y tkfO{sf] ljrf/df s] x'G5 <

y tkfO{sf] dgdf s] x'G5 <

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k'g{:yfkgfsf l;k !

k'g{:yfkgfsf l;k ! p2]ZoM xfd|f OlGb|oåf/f jt{dfgsf] ;do;+u k'gM hf]l8g l;Sg'

k'g{:yfkgfsf cEof;x?n] xfd|f] Wofg tyf xfd|f OlGb|ox?nfO{ k'gM lgb]{lzt ub{5g\

xfdLnfO{ cf3ft k'u]sf] a]nfdf xfd|f] Wofg k"0f{?kdf k"jf{g'dfg ug{ / vt/faf6 hf]lug tkm{ s]lGb|t x'G5 . ha cf3fthGo 36gfsf ;Demgfx? Vff]tlnG5g\, xfd|f] Wofg larlnt x'g hfG5 . k'tnL dlxnfn]] cfkm"nfO{ jt{dfg ;dodf kmsf{pg d2t ug{] vfnsf l;kx? l;Sg'kg{]5 . ha xfdL xfnsf] ;dodf b]lv/x]sf], ;'lg/x]sf], :kz{{ ul//x]sf] s'/f, jf:gf jf:jfb df xfd|f] Wofg s]lGb|t ub{5f}, oL OlGb|on] xfdLnfO{ jt{dfg ;do;+u hf]8\g d2t ub{5g\ . oLgn] jt{dfg ;do;+u xfdLnfO{ afw]/ /fV5g\ . o;f] ubf{ xfdL xfd|f] OlGb|onfO{ /fd|f cg'ejx? k|bfg ul//x]sf x'G5f} . o;af6 xfdL cfˆgf efjgfx?df Jofs'n eO{/x]sf a]nf cfkm"nfO{ zfGt kfg{ ;S5f} / sdhf]/ dx;'z ul//x]sf] a]nfdf cfkm"nfO{ zlQm k|bfg ug{ ;S5f} . cfˆgf tTsfnsf cg'e"tLx?nfO{ glhsaf6 lgofNbf xfdL cfkm" jt{dfg ;dodf ;'/lIft :yfgdf /x]sf] cg'ej k'gM k|fKt ub{5f} .

o;/L ha xfd|f] zl// / dl:tis k'gM Ps} :yfgdf s]lGb|t x'G5g\, o;n] xfd|f]:gfo' k|0ffnL tyf :gfo' k|ltlqmofx?sf] l:y/tf sfod /fVb5 . o;sf] k|efj eg]sf] clt ljrlnt ePsf] JolQmnfO{ zfGt kfg{' /:gfo' k|0ffnL ;'Zt ePsf / sdhf]/L dxz'; ul//x]sf JolQmnfO{ hufpg' xf] . xfdL jt{dfg ;dodf hf]l8Pkl5 ljutsf ;Demgfx? ljutd} /xG5g\ .

o; syfn] y cfˆgf OlGb|o åf/f s;/L jt{dfg ;doaf/] ;r]t x'g] eg]/ b]vfpg]5 .

k|lzIf0f lgb{]zg

;d"xsf ;xefuLx?nfO{ tflnddf pNn]v ePsf ;a} cEof;x? lg/Gt/ u/]df dfq oLgsf] k|efj /xg] s'/f ;Demfpg'xf];\ . ;Dej eP ;Dd oL cEof;x? zfGt / ;'/lIft jftfj/0fdf ul/g' kg{]5 h;n] ubf{ cEof; ug{]x?nfO{ oL Jofofdx? lj:tf/} cfTd;ft ug{ d2t k'Ug]5 . cGttM pgLx?n] oL cEof;x?sf] k|of]u cfjZostf cg';f/ h'g;'s}:yfg jf h:tf] hl6n cj:yfdf klg ug{ ;Sg]5g\ .

;xefuLx?nfO{ tkfO{n] k|To]s cEof; klxn] cfkm"n] e"ldsf clego u/]/ b]vfpg] / k|To]s cEof;sf] k|of]u ul/ s;/L Pp6f ljrlnt JolQmnfO{ zfGt kfg{ ;lsG5 eg]/ b]vfpg] ;'lglZrttf ug{'xf];\ .

;xefuLx?nfO{ lgDg ltg lgodsf] kfngf u/]df oL cEof;x? vf; kmfO{bfhgs x'g] elg ;Demfpg'xf];\ .

oL cEof;x?

y ha tkfO{ zfGt / ;'/lIft jftfj/0fdf x'g'x'G5 ta ug{'xf];\ .

y ha tkfO{ ;fDo cj:yfdf x'g'x'G5 ta ug{'xf];\ .

y k6s k6s ul//xg'xf];, ;w} s]lx ;dosf nflu .

;xefulx?n] oL lgodsf] kfngf u/] eg] s]lx ;do kZrft pgLx?n] cfkm" tgfjdf ePsf a]nf klg oL cEof; ;lhn} ug{ ;S5g\ .

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e"ldsf cEof;

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k'g{:yfkgfsf l;k !

k'g{:yfkgfsf l;k ! p2]ZoM xfd|f OlGb|oåf/f jt{dfgsf] ;do;+u k'gM hf]l8g l;Sg'

tflnd k|bfosM xfdL k'tnL dlxnfsf] syfnfO{ lg/Gt/tf lbg]5f} / o; syfsf] k|of]u ul/ k'g{:yfkgfnfO{ d2t k'Ug] k|of]ufTds cEof;x? lgdf{0f ug{]5f} .

k'tnL dlxnfn]] g;{, sd{rf/Lx? nufot tyf cf3ft k'u]sf cGo dlxnfx?sf] dfemdf cfkm"n] /fd|f ;xfosx? e]6\bf cfgGb dx;'z ul//x]sL lyO{g\ . pgn] cfˆgf k|ltlqmofx? ;fdfGo ePsf] dx;'z ul/g\ / s;/L pgsf] cf3ft hGo 36gfsf ;Demgfx? vf]tlnPsf sf/0f pgL jt{dfg ;doaf6 x/fP/ cfkm" ;'/lIft /x]sf] s'/f lal;{Psf] elg a'lemg\ .

;xfosn] k'tnL dlxnfnfO{{ pgn] cfkm"nfO{ k'gM jt{dfg ;do;+u hf]l8g / xfnsf] ;dodf cfkm"nfO{ lnP/ cfpg] pkfox? Vff]Hg'kg{] atfP . ;xofuLn] eg]M ætkfO{n] jt{dfg ;dodf cfˆgf] Wofg s]lGb|t ug{'eof] eg] ljutsf ;Demgfx? ljutd} /xg]5g\ .Æ k'tnL dlxnfn]] of] egfO{ a'lemgg\ . ;xofuLn] eg]M æanftsf/sf] ;Demgfn] jt{dfgnfO{ lgoGq0f ub{5 / xfnsf] ;do / :yfgaf/]sf] ;r]tgf la;f{OlbG5 .Æ ;xfosn] cf3ftsf ;Demgfx? ljutsf] ;dodf x'g'kg{] s'/f a'emfO{g\, æo;sf] ;dfwfg eg]sf] xfd|f] OlGb|o ¢f/f jt{dfg ;dosf] cg'e'tL ug{]M o;n] xfdLnfO{ xfnsf] cj:yf;+u hf]8\g d2t ub{5 .Æ

;xofuLn] b'O{a6f sk / tftf] lrof pgLx?sf] cuf8L /flV5g\ . pgL elG5g\, æ;'Gg'xf];\, s] ;'Gg' eof] <Æ to;kl5 pgn] skdf lrof vGofpl5g\ . k'tnL dlxnfn] ;'lgg, Ps}l5g\ r'k nflug / pgn] kfgL vGofPsf] cfjfh, r/fn] ufO{/x]sf] cfjfh / aflx/ s]lx dlxnfx?sf] cfjfh ;'g]sf] atfO{g . To;kl5 ;xfosn] elgg\, ætkfO{n] ca cfˆgf] ;'gfO{df Wofg s]lGb|t ug{'ePsf] 5 . oL cfjfhx?n] tkfO{nfO{ xfnsf] ;doaf/] hfgsf/L lbG5g\ . cfˆgf] sfgsf] k|of]u ul/ o;/L tkfO{ jt{dfg ;do;+u cfkm"nfO{ hf]8fpg ;Sg'x'g]5 . ca sk ;dfTg'xf]; / sk :kz{ubf{sf] cg'e'tL dx;'z ug{'xf];\ .Æ

k'tnL dlxnfn]] Tof] sksf] Gofggf]kg dx;'z ul/g\ . To;kl5 pgLx?n] lrofsf] :jfb lnO{ To;sf] cg'e'tL dx;'z u/] . k'tnL dlxnfn]] lrofsf] jf:gf / :jfb dx;'z ul/g\ . ;xofuLn] To;kl5 ;f]lwg\, æha xfdLn] cfˆgf] Wofg oL b[iox?df, cfjfhx?df, :kz{df, :jfbdf s]lGb|t ul//x]sf lyof}, TotL a]nf tkfO{sf] ;Demgfx?df s] c;/ eof] <Æ k'tnL dlxnfn] tL ;Demgfx? x/fPsf] atfO{g\ .

;xofuLn] k'tnL dlxnfsf] c;n cEof;sf] k|z+;f ul/g\ . pgn] xfd|f OlGb|ox? xfdLnfO{ jt{dfg ;dodf hf]8fpg] dfWod ePsf] s'/f atfO{g\ . xfdLn] xfnsf] ;dodf b]lv/x]sf], ;'lg/x]sf], :kz{ ul//x]sf] jf :jfb lnO{/x]sf] cg'e'tLdf xfd|f] Wofg s]lGb|t ubf{ xfdLn] dx;'z ul//x]sf cg'e'tL oyfy{ aGb5 . To;}n] xfdLn] cfˆgf OlGb|ox? v'nf /fv]/ cfkm" jt{dfg cj:yfdf ;'/lIft ePsf] tYo ;lDem/xg] vfnsf s'/fdf cfˆgf] Wofg s]lGb|t ug{'kb{5 . o;nfO{ xfdL u|fpl08Ë cEof; eG5f} lsgeg] o;n] xfdLnfO{ jt{dfgsf] ;dodf cfkm'nfO{ lnP/ cfpg d2t ub{5 .

efu

@ M tfln

d


*^

k'g{:yfkgfsf l;k @

k'g{:yfkgfsf l;k @p2]ZoM ;fdfGos/0f (grounding) cEof;x? l;Sg] / Ps JolQmnfO{ pgsf] ;lxi0f'tfsf] ‰ofn (window of tolerance) df /xg ;fdy{ agfpg]

;fdfGos/0f (grounding) cEof; %M jt{dfg ;do tkm{ ;r]t u/fpg]

of] cEof; ælk|mh df]8Æ df ePsf, cfkm" ;'Godf ePsf] dx;'z ug{]x?nfO{ ;xof]u k'¥ofpgsf nflu xf] .

of] cEof; ;xefuLx? eGbf klxn] cfkm"n] u/]/ b]vfpg' plrt x'g]5 .

;xefuLx?nfO{ hf]8L agfpg nufpg] / % ldg]6 kZrft e"ldsf -;xfos / lkl8t_ kl/jt{g ug{ nufpg'xf];\ . o;f] ul//xbf, pgLx?n] gof+ e"ldsfdf k|j]z ug{' cufl8 k'/fgf] e"ldsfaf6 aflx/ lg:sg nufpg'xf\;\ . ;lsG5 eg] k|To]s hfl8df cf3ft hGo 36gf cg'ej u/]sf] JolQmsf] klxrfgsf nflu Pp6f ;nsf] Joj:yf ug{'xf];\ . !) ldg]6 kZrft ;a} hf8Lx?nfO{ o; cEof;n] pgLx?nfO{ s:tf] dx;'z u/fof] eg]/ ;f]Rg s]lx ;do lbg'xf\;\ .

Hff]l8df ;xofuLsf] e"ldsf ul//x]sfx?n] lkl8t JolQmnfO{ l;sfpg] l;kx?df cfkm" ljZj:t /x]sf] ;'lglZrt ug{'xf\;\ . o; ljlwdf ;xofuL JolQm l;kx?df kl/lrt x'bf cem al9 k|efjsf/L x'g hfG5 .

cGTodf, k|To]s ;xefuL cfˆgf] e"ldsfaf6 aflx/ cfPsf] ;'lglZrt ug{'xf];\ . ;xefuLx?nfO{ e'ldsfaf6 aflx/ cfP/ 7"nf]:j/df æca d -d_ xf]Æ, eGg nufpg'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

87efu @ M tfln

d

7'nf] :j/df eGg]

*&

k'g{:yfkgfsf l;k @

k'g{:yfkgfsf l;k @ p2]ZoM ;fdfGos/0f (grounding) cEof;x? l;Sg] / Ps JolQmnfO{ pgsf] ;lxi0f'tfsf] ‰ofn (window of tolerance) df /xg ;fdy{ agfpg]

tflnd k|bfosM ca xfdL ;a} ;+u+ Pp6f cEof; ug{ nflu/x]sf 5f} . xfdL o; cEof;nfO{ u|fpl08Ë cEof; eG5f} lsgeg] o;n] xfdLnfO{ jt{dfgsf] ;dodf cfkmnfO{ lnP/ cfpg d2t ub{5 . xfdL o; cEof;sf] k|of]u ul/ cf3ft hGo 36gfaf6 x'g] lrGtf / 8/ dx;'z ul//x]sf JolQmnfO{ ;fDo kfg{ / sdhf]/ dx;'z ul//x]sf] eP zlQm k|bfg ug{ ;S5f} .

s] tkfO{ Pp6f ;fdfGos/0f -u|fpl08Ë_ cEof; ug{ tof/ x'g'x'G5 <

;fdfGos/0f (grounding) cEof; %M jt{dfg ;dotkm{ ;r]t u/fpg] . -!) ldg]6_

hf]8L agfP/ ;+u} a:g'xf];\ . Ps hgfn] lkl8tsf] / csf{]n] ;xfossf] e"ldsf lgjf{x ug{'xf];\ . ;xfosn] lkl8t JolQmnfO{ p;sf] OlGb|osf] k|of]u ul/ k"0f{ ?kdf jt{dfg ;dodf Nofpg / ;'/lIft dx;'z u/fpg d2t ug{'kg{]5 . kfn}kfnf] ;xfos / lkl8tsf] e"ldsf kl/jt{g ug{'xf];\ .

y tkfO{sf] jl/kl/ x]g{'xf];\ / tkfO{n] b]v]sf # j6f j:t'sf] gfd atfpg'xf];\ .

• s'g} j:t', /Ë cflb x]g{'xf];\ .

• cfkm"n] b]v]sf] s'/f cfkm}nfO{ eGg'xf];\ .

y tkfO{n] ;'lg/xg'ePsf] # j6f s'/f atfpg'xf];\ . ;lhnf] x'G5 eg] cf+vf aGb ug{'xf];\ .

• s'g} cfjfh ;'Gg'xf];\ -;+uLt, s;}sf] cfjfh_

• cfkm"n] ;'g]sf] s'/f cfkm}nfO{ eGg'xf];\ .

y tkfO{n] :kz{ ul//x]sf # j6f a:t'sf] gfd eGg'xf];\ .

• s'g} j:t'nfO{:kz{ ug{'xf];\

• cfkm"n] :kz{ u/]sf] s'/f cfkm}nfO{ eGg'xf];\ .

y ca cfˆgf] dgf]l:yltdf Wofg lbg'xf];\ .

• s] tkfO{ o; cEof; kZrft cfkm" k"0f{ ?kdf o; sf]7fdf ePsf] dx;'z ug{'eof] <

• s] tkfO{n] cfkm" zfGt ePsf] dx;'z ug{'eof] jf cfkm"df phf{ cfPsf] dx;'z ug{'eof] <

o; cEof; ul/;s]kl5, tkfO{n] s:tf] dx;'z ug{'eof] elg l6kf]6 ug{'xf\;\ . cGTodf tkfO{x? cf–cfˆgf] e"ldsfaf6 aflx/ cfpg'xf];\ . e'ldsfaf6 aflx/ cfP/ 7"nf]:j/df æca d -d_ xf]Æ, eGg'xf];\

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


**

k'g{:yfkgfsf l;k @ -s|dzM_

o; syf / cEof;x?n] lgDg s'/fx? b]vfpg]5g\M y leGg JolQmx?nfO{ leGg lsl;dsf] cEof;x?sf] cfjZostf x'G5

y oL cEof;x?n] lgoldt hLjgdf ;xof]u k'¥ofpg] 5g\ .

k|lzIf0f lgb{]zg M ;fdfu|L tyf cEof;sf] k|ofu ul/ k'gM k|fKtLsf] l;kx? l;sfpg]

y hlxn] klg s'g} z}nL af/] a'emfpbf To;} a]nf cfkm"n] klg u/]/ b]vfpg'xf];\ . o;f] ubf{ lkl8t JolQmnfO{ a'‰g ;xh x'G5 / pxf+ cfkm} klg cEof; ug{ ;Sg'x'g]5 .

y tkfO{n] s'g} ljlw jf z}nL k|of]u u/]/ b]vfO{;s]kl5, lkl8t JolQmx?nfO{ ;f]Wgxf];\, æs] tkfO{ o; cEof; ug{ rfxfg'x'G5 <Æ o;/L lkl8t JolQmnfO{ ;xefuL x'g rfx] grfx]sf] elg ;f]lw/xbf, ;xefuLtfdf dfgj clwsf/sf] l;BfGtsf] Jojxfl/s k|of]u ePsf] ;'lglZrt x'G5 . o;n] ;xefuLnfO{ cfˆgf] l;dfsf] d'Nof+sg ug{ d2t k'Ug]5 .

y ;xefuLx? ;+u;+u} cEof;x? ug{'xf];\ . ;xfos ;+u} cEof;x? ubf{, lkl8t JolQmx? cfkm" ;'/lIft ePsf] dx;'; ub{5g\ .

y lkl8tnfO{ lgDg s'/fx?df Wofg lbg nufpg'xf];\ .

• pxf+sf] :jfzk|:jfz

• pxf+sf] efjgf

• pxf+sf] ljrf/

• pxf+sf] dg

• pxf+sf] zl//

w]/}h;f] oL :yfgdf lkl8tx?n] kl/jt{g dx;'z ub{5g\ .

y lkl8tn] s] cg'ej ul//xg'ePsf] 5 elg ljrf/ ug{] . pxf+sf] k|ltlqmofn] ;xfosnfO{ o; z}nL ckgfpg] jf gckgfpg] eg]/ a'‰g d2t ug{]5 .

y cfjZostf cg';f/, lkl8tnfO{ k|of]ufTds x'g]ul/ cEof;nfO{ kl/dfh{g ug{'xf];\ .

;fdfGos/0f (grounding) cEof; ^M c+ufnf] xfNg]

cjnf]sgM olb Pp6f ;fdfu|Ln] sfd u/]g eg] tkfO{n] csf{] cEof; ug{ k|of; ug{'kg{] x'g;S5 jf ToxL cEof; w]/} k6s k|of; ug{'kg{] x'g;S5 .

;Demg'xf];\M hlxn] klg ;xefuLx?nfO{ pxf+ o; cEof; ug{ ;dy{ /x]g/x]sf] ;f]Wg'xf];\ .

5nkmnM o; ;dfGos/0f cEof; u/]kl5 tkfO{nfO{ s:Tf] dx;'z eof] <

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

89efu @ M tfln

d

7'nf] :j/df eGg]

*(


tflnd k|bfosM d syfnfO{ lg/Gt/tf lbG5'

;xfosn] k'tnL dlxnfnfO{{ gof{ l;k ;fdfu|L l;sfO{/x]sL lyO{g\ . pgn] elgg\, æ;a} JolQm p:t} x'b}gg\, To;}n] xfdLn] ljleGg cEof;x? k|of]u ul/ tL cEof; k|To]s JolQmnfO{ pkof]uL ePsf] ;'lglZrt ug{'kb{5 . / xfdLn] xfd|f OlGb|onfO{ /fd|f cg'ejx? lbg'kb{5 h;n] ubf{ xfdL jt{dfg ;dodf ;'/lIft /x]sf] :d/0f u/fp5 .Æ

;xofuLn] of] cEof; lgoldt ?kdf cfkm" ;fDo ePsf] a]nfdf klg k|of; ug{ cfjZos /x]sf] / o;f] ugf{n] tkfO{ tgfjdf x'bf klg of] cEof; ;lhn} ug{ ;lsg]5 elg a'emfpg'eof] . o;/L ha cf3ft hGo 36gfsf ;Demgfx? layf]lnG5g\, cEof;x?n] tLgsf] k|efj sd ug{ d2t ug{]5 .

o2lk, pgLx? csf{] k6s e]6\bf, k'tnL dlxnfn]] pgL lk8fbfoL efjgfn] ef/L dx;'z u/]sf] atfO{g\ . pgn] g]ldË cEof; ug{] k|of; ul/g / Tof] cEof;n] d2t klg u¥of] t/ pgnfO{ tL efjgf dfly lgoGq0f ug{sf nflu cem al9 ;xof]usf] cfjZostf lyof] . ;xofuLn] elgg\, æha xfd|f] efjgfx? Al9 dfqfdf x'g]u5{g\, xfdLdf cfkm" ljrlnt x'g] jf vl08t x'g] qf; x'G5 . s]lx cEof;x?n] xfdLnfO{ ;fdfGos/0f -u|fpl08Ë_ ug{ / tL efjgfx? /fvL/xg d2t u5{g . of] cEof;df df+zk]zLx?nfO{ ;lqmo kf/]/ zl//nfO{ alnof] ef8f h:tf] agfO{G5 . s] tkfO{ cfˆgf efjgfx?nfO{ ;xglzntfsf ;fy /flv/xg of] cEof; k|of; ug{ tyf/ x'g'x'G5 <Æ k'tnL dlxnfn]] cfkm" tyf/ ePsf] atfO{g\ .

ca d tkfO{x?nfO{ k'tnL dlxnfn] u/]sf] cEof; u/]/ b]vfp5' / tkfO{n] klg of] cEof; ug{ rfx]df ug{ ;Sg'x'g]5 . s] tkfO{ tof/ x'g'x'G5 <

;fdfGos/0f (grounding) cEof; ^M c+ufnf] xfNg]

o; cEof;n] cf3ft hGo 36gf ef]u]sf dlxnfx?nfO{ zfGt kfg{ d2t ug{]5 . cfkm" :taw ePsfx?n] klg o; cEof; u/]/ jt{dfg cj:yfdf kms{g ;S5g\ .

cfˆgf] kfv'/fx?n] cfkm}nfO{ c+ufnf] xfNg'xf];\ .

tkfO{sf] bfof xftn] af+of kfv'/fsf] dflyNnf] efu ;dfTg'xf];\ / a+fof xftn] bf+of kfv'/fsf] dflyNnf] efu ;dfTg'xf];\ . la:tf/} Rofkg'xf];\ / kfv'/fx? cfkm" tkm{ tfGg'xf];\ . s]lx ;dosf nflu o;/L /xg'xf];\ . cfkm"nfO{ xfnsf] ;dodf cfjZostf eP cg';f/ RofKg'xf];\ . s]lx ;do Rofk]/ 5f]l8lbg'xf];\ . km]l/ olx k|lqmof bf]xf]¥ofpg'xf];\ .

5nkmnM o; ;dfGos/0f cEof; u/]kl5 tkfO{nfO{ s:Tf] dx;'z eof] < -% ldg]6_

o; ;dfGos/0f cEof; u/]kl5 tkfO{nfO{ s:Tf] dx;'z eof] <

y tkfO{sf]] :jfzk|:jfzdf

y tkfO{sf]] efjgfdf

y tkfO{sf]] ljrf/df

y tkfO{sf]] dgdf

y tkfO{sf]] zl//df

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


()


p2]ZoM cf3ft hGo 36gf ef]u]sf JolQm tyf dlxnfx?nfO{ cfˆgf] zl//, efjgf, dg, ljrf/ / :jfzk|:jfz k|ltsf] ;r]tgf a9fpg] cEof; ug{]

;xefuLx?nfO{ ljleGg l;kx? l;sfpbf / tL l;knfO{ cg'ej a9fpbf pgLx?n] cfkm"nfO{ s'g l;kx? pkofuL 5g\ eGg] s'/f Vofn ug{ ;Sg]5g\ . pgLx?n] gof+ cEof; l;s]/ Tof] cEof; okof]uL ePsf] dx;'z u/] eg] pgLx?n] Tof] l;k eljiodf ckgfpg ;xh x'G5 .

ha tkfO{ cg'ejnfO{ ulx/fO{df n}hfg'x'G5, Ps k6sdf Pp6f k|Zg ;f]Wg'xf];\ / Psl5g\ /f]lsg'xf];\ . ha cf3ft hGo 36gf ef]u]sf] JolQmn] ;sf/fTds cg'ejsf] l6Kk0L ub{5, ta pxfnfO{ To;] cg'ej;+u} /xg eGg'xf];\ / To;sf] ulx/fO{df hfg ;do lbg'xf];\ . To;kl5 ;f]Wg'xf];\, clxn] tkfO{ s] cg'ej ul//xg' ePsf] 5 < jf tkfO{nfO{ clxn] s:tf] dx;'z eO{/x]sf] 5 <

;fdfGos/0f (grounding) cEof; &M cfkm\gf] zl//sf] jhg dx;'z ug{]

xfdL ljrlnt x'bf, xfd|f] df+zk]zL cToflws tgfjk"0f{ cj:yf af6 v'lDrPsf] cj:yfdf hfG5 . ;lqmo ?kdf k|ltsf/ ul//x]sf] cj:yf af6 lgl:qmo cj:yfdf k'Ub5 . o;nfO{ xfO{kf]6f]lgs cj:yf elgG5 cyf{t, k"0f{ ?kdf cf/fdbfoL cj:yfdf /xg' -of] ;fdfGo eGbf al9 cf/fdbfoL cj:yf x'g] u5{_.

cEof;df xfdL d]?b08 / v'6\6fsf] df+zk]zLx?nfO{ ;lqmo agfp5f} . lelq efusf df+zk]zLx?nfO{ ;lqmo agfpbf, xfdLnfO{ cfˆgf] zfl/l/s agfj6 af/] ;r]tgf x'g] u5{ . ha xfdL To;sf] tfut / agfj6 af/] ;r]t x'G5f}, xfdLnfO{ cfˆgf] efjgfx? /flv/xg ;xh x'G5 . xfdL xfd|f] h:tf] ;'s} cg'ej klg ;DxfNg ;Sg]5f} / vl08t ePsf] jf ljrngsf] efjgfx?sf] plrt Joj:yfkg ug{ ;Sg]5f} .

5nkmn M ;fdfGos/0f cEof; & kl5 tkfOnfO{ s:tf] dxz'; eof] <

;xefuLx?nfO{ pxf+x?n] cfˆgf] zl//, efjgf, :jfzk|:jfz, d'6' / ljrf/df s]lx kl/jt{g dx;'z u/]gu/]sf] ;f]Wg'xf];\ . s'g kl/jt{g klxn] dx;'z eof] elg ;f]Wg'xf];\ .

l;sfpg] M cEof; u/fpg]

;xefuLx?n] cf3ft hGo 36gf ef]u]sfx?nfO{ ;sof]u k'¥ofpbf, dfjj clwsf/ cfwfl/t k¢tLnfO{ Wofgdf /fv]/ ul/ lgDg r/0fx? qmda¢ kfnfgf ug{' dxTjk"0f{ /x]sf] ;xefuLx?nfO{ atfpg'xf];\ .

xfdL s] u5f}{ <

!= d cEof;af/] a'emfp5' .

@= tkfO{ d;+u} o; cEof; ug{ tof/ x'g'x'G5 elg k|Zg u5{' .

#= d tkfO{;+u} of] cEof; u5{' .

$= d tkfO{nfO{ s]lx s'/faf/] ;r]t eO{ To;df Wofg s]lGb|t ug{ nufp5' .

%= To; a;t s] eO{/x]sf] lyof] eGg] ljrf/ ug{ xfdL s]lx ;do latfp5f} .

^= To;kl5 tkfO{n] Tof] cEof; ubf{ s:tf] cg'ej ug{'eof], s] dx;'z ug{'eof] / s'g} kl/jt{g ePsf] jf gePs] ljifodf 5nkmn u5f}{ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

91efu @ M tfln

d

7'nf] :j/df eGg]

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p2]ZoM cf3ft hGo 36gf ef]u]sf JolQm tyf dlxnfx?nfO{ cfˆgf] zl//, efjgf, dg, ljrf/ / :jfzk|:jfz k|ltsf] ;r]tgf a9fpg] cEof; ug{]

tflnd k|bfosM syfsf] dfWodaf6 xfdL pkof]uL k'g{:yfkgfsf l;kx?nfO{ lg/Gt/tf lbg ;Sg]5f} .

;xfosn] k'tnL dlxnfnfO{{ ;f]lwg\, æs] tkfO{n] s'g} kl/jt{g dx;'z ug{'eof] <Æ k'tnL dlxnfn] elgg\, æc, dx;'z u/] .Æ oxof]uLn] ;f]lwg\ æs] tkfO{ emg al9 ljrlnt dx;'z ul//xg'ePsg] 5 jf sd <Æ k'tnL dlxnfn]] elgg\, æsd t/ k"0f{ ?kdf jt{dfg ;dodf cfPsf] 5}g .Æ ;xfosn] elgg\, æTo;f]eP xfdL cEof;nfO{ lg/Gt/tf lbG5f} .Æ

d tkfO{x?nfO{ csf{] cEof; b]vfp5' h'g cEof; tL ;xfossf cg';f/ k'tnL dlxnfsf nflu pkof]uL /x]sf] lyof] . of] cEof; cl3Nnf] lbg xfdLn] u/]sf] ;fdfGos/0f cEof; ! sf] csf{] ;+:s/0f xf] . o; cEof;n] xfdLnfO{ syfsf] lk8fbfoL efu ;'lg/xbf ;fdfGos/0f cj:yfdf x'g d2t ub{5 . s] tkfO{ of] cEof; ug{ O{R5's x'g'x'G5 <

;fdfGos/0f (grounding) cEof; &Mcfkm\gf] zl//sf] jhg dx;'z ug{] -% ldg]6_

o; cEof;n] ;'Go / lr;f]kgf dx;'; ul//x]sf cf3ft hGo 36gf ef]u]sf JolQm tyf dlxnfx?nfO{ ;fdfGos/0f cj:yfdf kms{g d2t ug{]5 .

y hldgdf /x]sf] cfˆgf] kfO{tfnfnfO{ dx;'z ug{'xf];\ . % ;]s]08 ;]s]08sf nflu Tolx /f]lsg'xf];\ .

y tkfO{sf] v'§fsf] jhg dx;'z ug{'xf];\ . % ;]s]08 ;]s]08sf nflu Tolx /f]lsg'xf];\ .

y cfˆgf] bf+of / af+of kfO{tfnf kfn}kfnf] hldgdf 6]Sg'xf];\ . tkfO{ s';L{df a:bf zl//sf] efun] s';L{nfO{ 5f]Psf] dx;'z ug{'xf];\ . % ;]s]08 ;]s]08sf nflu Tolx /f]lsg'xf];\ .

y s';L{df c9]zf nflu/x]sf] tkfO{sf] 9f8 dx;'z ug{'xf];\ .

y o;/L s]lx ;do a:g'xf];\ / s]lx kl/jt{g dx;'z ePsf] gePsf] ljrf/ ug{'xf];\ .

y ;lsof] . tkfO{n] s]– s:tf] dx;'z ug{'eof] elg ljrf/ ug{'xf];\ .

/f]Sg'xf];\ . tkfO{n] s] dx;'; ug{'eof] / tkfO{nfO{ s:tf] nfUof] ofb ug{'xf];\ .

5nkmn M ;fdfGos/0f cEof; & kl5 tkfOnfO{ s:tf] dxz'; eof] < -% ldg]6_

tflnd k|bfosM d cl3 a9\5' .

;xfos /f]lsO{g / ;f]lwg\, æs] tkfO{ jt{dfg ;do :yfgdf al9 pkl:yt ePsf] dx;'z ul//xg'ePsf] 5 ls sd<Æ k'tnL dlxnfn]\, æca d jt{dfg ;dodf pkl:yt ePsf] dx;'z ul//x]sL 5' .Æ ;xfosn] elgg\, ætkfO{n] k'gM k|fKtLsf s]lx l;kx? cEof; ul/;Sg'ePsf] 5 / ca tkfO{n] oL l;kx? cfkm" ljrlnt dx;'z ul//xsf] / jt{dfg ;dodf pkl:yt gePsf] dx;'z u/]sf] a]nfdf k|of]u ug{ ;Sg'x'G5 . tkfO{sf] u[xsfo{ eg]sf] tkfO{n] lgoldt ?kdf cfkm" zfGt / ;'/lIft ePsf] dx;'z ubf{ oL l;kx?sf] cEof; ug{' xf] . To;kl5 tkfO{nfO{ cfkm" ljrlnt ePsf] a]nfdf oL l;k k|of]u ug{ ;xh x'g]5 .Æ

xfdLn] o; cEof;df ;+u} s] s] u/]sf lyof] eg]/ ljrf/ ug{'xf];\ . -tflnd k|bfos n] cufl8sf] k[i7df /x]sf ^ a6f a'bf cf}Nofpg]_

tkfO{n] gof+ l;kx? l;Sbf jf l;sfpbf oL r/0fx? dxTjk"0f{ /xG5g\ . clGtd r/0f eg]sf] syfsf] ;xofuLn] k'tnL dlxnf ;+u u/] h:t} cEof; ug{' xf] .

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cEof;

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AINER ADVICE

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p2]ZoM jt{dfg ;doaf/] ;r]tgf hufpg] cEof; tyf l;kx? -j}slNks l;k ;lxt_ l;Sg]

ljleGg cEof;x? l;sfO{;s]kl5, tL cEof;x? k"jf{Eof; ubf{ jf s'g} j}slNks cEof;x? u/]/ ;xefuLx?nfO{ ;xofu k'¥ofpg] vfnsf cEof;x? :yflkt ubf{ pkof]uL x'G5 . ;xefuLx?n] l;s]sf l;k tyf z}nLx? pgLx?n] cf3ft hGo 36gf ef]u]sfx? ;+u sfd ubf{ k|of]u ug{ ;Sg] / cfkm" klg pkof]u ug{ ;Sg] s'/fsf] ;'lglZrttf ug{'xf];\ . pgLx? cfkm"nfO{ ljrlnt kfg{ vfnsf efjgfx?sf] ;fdgf u/]/ cf3ft hGo 36gf ef]u]sfx?nfO{ jt{dfg ;do /:yfgsf] af/] ;r]tgf u/fpg ;S5 eg]/ lj:j:t x'g' kg{]5 .

;xefuLx?nfO{ of] cEof; k6s k6s cEof; ul//xg h?/L /x]sf] atfpg'xf];\ .

o; syfn] s] b]vfp5 eg] y olb Pp6f ;fdfGos/0f cEof;n] sfd gu/]df tkfO{ csf{] cEof; ug{ ;Sg'x'g]5 .

;fdfGos/0f (grounding) cEof; *M d]?b08 ;f]‰ofpg]

tkfO{ cfkm}n] of] cEof;nfO{ cl3 a9fpg'xf];\

;xefuLx?nfO{ cfˆgf] 5ftL / 9f8sf] dflyNnf] efu v'DRofpg] ug{ nufg'xf];\ . pgLx?nfO{ o;n] pgLx?sf] :jfzk|:jfz, efjgf, zl// / ljrf/df s] k|efj kfl//xsf] 5 elg ;f]]Wg'xf];\ . pgLx?nfO{ olx cj:yfdf /x]/ w]/}k6s, æd Psbd v';L 5'Æ eGg nufpg'xf];\ . ;xefuLx?nfO{ pgLx?n] eg]sf] jfSo / pgLx?n] cfkm" leq dx;'z ul//x]sf] efjgf ldn] gldn]sf] ;f]Wg'xf];\ . To;kl5 pgLx?nfO{ ;lhnf] dx;'z x'g] ul/ lj:tf/} cfˆgf] 9f8 ;f]emf] agfpg nufpg'xf];\ . pgLx?nfO{ o;n] pgLx?sf] :jfzk|:jfz, efjgf, zl// / ljrf/df s] k|efj kfl//xsf] 5 elg ;f]]Wg'xf];\ . pgLx?nfO{ olx cj:yfdf /x]/ w]/}k6s, æd Psbd b'vL 5'Æ eGg nufpg'xf];\ . ;xefuLx?nfO{ pgLx?n] eg]sf] jfSo / pgLx?n] cfkm" leq dx;'z ul//x]sf] efjgf ldn] gldn]sf] ;f]Wg'xf];\ .

o; cEof;n] s;/L xfd|f] zl//n] l;w} xfd|f] dgf]l:ytLdf k|efj kb{5 eg]/ b]vfp5 . o;n] ;xefuLx?nfO{ cfˆgf] zfl/l/s d'b|faf/] ;r]t u/fO{ s;/L o;n] pkrf/sf] k|lqmofdf k|efj kfb{5 elg a'‰g d2t ub{5 . xfdL d]?b08sf] ;xfotfn] cfkm"nfO{ prfN5f} . d]?b09 v'Drofpg' eg]sf] vt/f k|lt zl//sf] k|ltlqmof x'g ;S5 / o;n] xfd|f] d'b|fdf k|efj kfb{5 . cfˆgf] d'b|fnfO{ kl/jt{g u/]/ xfdLn] cfkm"nfO{ gof zlQm lbO{ cfˆgf cg'ejx? /fd|/L Joj:yfkg ug{ ;S5f} . o;af6 xfdLn] cfkm"nfO{ alnof] agfP/ cfˆgf] zfl/l/s ;|f]tx?;+u hf]l8g] df}sf lbg]5f} .

;xefufLx?nfO{ o; cEof; k|lt k|ltlqmof lbg] ;do lbg'xf];\

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cEof;

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AINER ADVICE

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AINER ADVICE

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p2]ZoM jt{dfg ;doaf/] ;r]tgf hufpg] cEof; tyf l;kx? -j}slNks l;k ;lxt_ l;Sg]

tflnd k|bfosM oL cEof;x? lj:tf/} ug{ h?/L x'G5 . Ps k6sdf Pp6f cEof; ug{'xf];\ . k|Zgx?nfO{ dgg ug{] ;do lbg'xf];\ . Ps k6sdf Pp6f k|Zg ;f]Wg'xf];\ . cf3ft hGo 36gf ef]u]sf JolQm tyf dlxnfx?nfO{ gof+ k|Xg ;f]Wg' cl3 kl5Nnf] k|Zgsf] pQ/ lbg s]lx ;do lbg'xf];\ . sf]lxn] k|Zgsf] pQ/ ;lhn} lbg ;S5g\ t/ sf]lxn] ;Sb}gg\ eGg] s'/fdf ljrf/ k'¥ofpg'xf];\ .

y tkfO{nfO{ zl//df s:tf] dx;'z eO{/x]sf] 5 <

y tkfO{nfO{ dgdf s:tf] dx;'z eO{/x]sf] 5 <

y tkfO{sf] :jfzk|:jfz s:tf] 5 <

y tkfO{ s] s:tf] efjgfx? dx;'z ul//xg' ePsf] 5 <

y tkfO{sf] dl:t:sdf s] s:tf] ljrf/ cfO{/x]sf] 5 <

olb cf3ft hGo 36gf cg'ej u/]sf JolQm tyf dlxnfx?nfO{ cfˆgf] efjgfx? zAbdf ptfg{ sl7g ePdf tkfO{n] ;Nnfx lbg'xf];\ . olb pxf+ ljrlnt x'g'x'G5 / tkfO{ pxf+nfO{ cEof;sf] dfWodaf6 zfGt kg{ vf]Hb} x'g'x'G5 eg], tkfO{n] ;f]Wg ;Sg'x'g]5, s] tkfO{ al9 ljrlnt ePsf] dx;'z ul//xg' ePsf] 5 jf sd < olb pxf+ sd ljrlnt ePsf] dx;'z ul//xg' ePsf] 5 eg], tkfO{n] ;f]Wg ;Sg'x'g]5, tkfO{n] cfkm" sd ljrlnt ePsf] s;/L eGg ;Sg'x'G5 < jf tkfO{ Tof] efjgf sxf+ dx;'z ug{'x'G5 <

ca syf lg/Gt/ /xG5====

k'tnL dlxnfn] cfkm" sd ljrlnt ePsf] t/ sdhf]/ dx;'z ul//x]sf] atfO{g\ / tflndsf] ;xfosn] pgsf] 5ftL / zl//sf] dflyNnf] efu leq tkm{ v'lDrPsf] b]lv/x]sL lyO{g\ . tflndsf] ;xfosn] k'tnL dlxnfnfO{ cfˆgf] d]?b09 ;f]emf] agfpg elgg\ . klxn] pgn] u/]/ b]vfO{g\ / To;kl5 k'tnL dlxnfnfO{ of] cEof; ;+u+} ug{ rxfg\x'G5 eg]/ ;f]lwg\ . k'tnL dlxnf cEof; ug{ tof/ eO{g\ / lj:tf/} d]?b09 ;f]emf] agfO{g\ . pgn] t'?Gt} cfkm"n] xNsf / alnof] ePsf] dx;'z u/]sf] atfO{g\ .

s] tkfO{ k'tnL dlxnfn]] u/] h:t} d]?b09 ;f]emf] agfpg] cEof; ug{ rfxg'x'G5 <

;fdfGos/0f (grounding) cEof; *M d]?b08 ;f]‰ofpg] -!% ldg]6_

o; cEof;n] cf3ft hGo 36gf cg'ej u/]sf JolQm tyf dlxnfx?nfO{ pgLx?sf] zfl/l/s cj:yf cfˆgf] dgf]l:ytLdf lge{/ /xG5 eg]/ ;r]t u/fpg d2t ug{]5 .

cfˆgf] d]?b08 v'DRofpg'xf];\ / km]l/ ;f]emf] agfpg'xf];\ . tkfO{sf] dgf]l:yltnfO{ cjnf]sg ug{'xf];\ . tflnd k|bfos n] of] cEof; klxn] u/]/ b]vfpg'x'g]5 .

y cfˆgf] 5ftL / 9f8 v'DRofpg'xf];\ . s:tf] dx;'z eO{/x]sf] 5, ljrf/ ug{'xf];\ . Psl5g\ Tolx /f]lsg'xf];\ . tkfO{sf] efjgf / dgf]l:ylt < Psl5g\ Tolx /f]lsg'xf];\ . tkfO{sf] zl// < Psl5g\ Tolx /f]lsg'xf];\ . tkfO{sf] ljrf/ <

• ca eGg'xf];\, d v';L 5' . km]/L eGg'xf];\ d v';L 5' . s] tkfO{ ;xdt x'g'x'G5 < s] tkfO{ v';L x'g'x'G5 < s] tkfO{nfO{ d v';L 5' eGbf ;lx elg/x]sf] dx;'z ePsf] 5 <

y ca lj:tf/} ;lhnf] x'g]ul/ d]?b08 ;f]emf] agfpg'xf];\ . tkfO{sf] 9f8 l;wf eP/ gtlGsP;Dd o; cEof;nfO{ kl/If0f ul//xg'xf];\ . ca s:tf] dx;'z ul//xg' ePsf] 5 elg ljrf/ ug{'xf];\ . tkfO{sf]:jf ;k|:jfzdf Wofg lbg'xf];\ . % ;]s]08 Tolx /f]lsg'xf];\ . tkfO{sf] efjjgf / dgf]l:ytL ljrf/ ug{'xf];\ . Psl5g\ Tolx /f]lsg'xf];\ . o;n] s;/L tkfO{sf] zl//df k|efj kfl//x]sf] 5 elg ljrf/ ug{'xf];\ . Psl5g\ Tolx /f]lsg'xf];\ . tkfO{sf] ljrf/ . Psl5g\ Tolx /f]lsg'xf];\ .

• ca eGg'xf];\, d b'vL 5' . km]/L eGg'xf];\ d b';L 5' . s] tkfO{ ;xdt x'g'x'G5 < s] tkfO{ b'vL x'g'x'G5 < s] tkfO{nfO{ d b'vL 5' eGbf ;lx elg/x]sf] dx;'z ePsf] 5 <

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e"ldsf cEof;

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p2]ZoM cEof;sf l;kx? Plss[t ug{sf nflu e"ldsf k|bz{g sf] k|of]u ug{]

cf3ft hGo 36gf cg'ej u/]sf JolQm tyf dlxnfx?nfO{ ;fDo agfpg / efjgfTds clgoldttf dx;'; u/]sf x?nfO{ k'gMphf{ lbg d2t ug{] ljleGg cEof;x? ;d"xsf ;xefuLx?n] l;ls;s]sf 5g\ .

ha cf3ft hGo 36gf cg'ej u/]sf JolQm tyf dlxnfsf] efjgfTds k|ltlqmofx? pgsf] clwgdf x'b}g, jf pgsf] efjgfTds cj:yf cl:y/ /xG5, pgnfO{ l8:/]u'n]6]8 ePsf] elgG5 . ha s'g} JolQm ljrlnt (hyper-activated) x'G5 jf ;'Godf (hypo-activated) x'G5, jf b'j} dx;'z ul//x]sf] x'G5 ta p;nfO{ l8:/]u'n]6]8 elgG5 . yk hfgsf/lsf nflu k[i7 gDa/ &@ &# df ePsf] ;lxi0f'tfsf] ‰ofn (the window of tolerance) x]g{'xf];\ .

oL l;kx?nfO{ k"0f{ ?kdf Plss/0f ug{sf nflu tflndsf ;xfosx?n] oL l;kx? cf3ft hGo 36gf cg'ej u/]sf JolQmx? ;+u u/] h:t} ul/ cEof; ug{'kb{5 .

e"ldsf clego oL l;k cEof; ug{ Pp6f tl/sf xf] .

e"ldsf clego %M ljrlnt ePsf cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ ;fDo agfpg], lgl:qmo /x]sf nfO{ k"g phf{ k|bfg ug{] .

;xefuLx?nfO{ hf]l8 agfP/ Ps hgfnfO{ ;xfos / csf]{nfO{ cf3ft hGo 36gf cg'ej u/]sf JolQmsf] e"ldsf lgjf{ ug{ nufpg'xf];\ . pxfx?nfO{ s]lx cEof;x? ug{ nufpg'xf];\ . cf3ft hGo 36gf cg'ej u/]sf JolQmsf] e"ldsf lgjf{ ug{] ;xefuLnfO{ cfkm" ljrlnt ePsf] ;lDemg nufpg'xf];\ .

cGTodf, k|To]s ;xefuL cfˆgf] e"ldsfaf6 aflx/ cfPsf] ;'lglZrt ug{'xf];\ . ;xefuLx?nfO{ e'ldsfaf6 aflx/ cfP/ 7"nf]:j/df æca d cf3ft hGo 36gf cg'ej u/]sf JolQm jf ;xofuL xf]O{g, d -d_ xf]Æ, eGg nufpg'xf];\ .

5nkmnM e"ldsf clego % kl5 cg'ej cfbgk|bfg ug{]

k|Zgx? lgDg x'g ;S5g\ .

y tkfO{n] s'g s'g ;fdfGos/0fsf cEof;x? ug{'eof] / lsg <

y s] tkfO{n] s'g} k|ltlqmof cjnf]sg ug{'eof] < s:tf] <

y dfgj clwsf/sf] l;BfGtdf cfwfl/t eP/ ljrf/ ug{'xf];\, olb cf3ft hGo 36gf cg'ej u/]sf JolQmn] cEof; ug{ ;xdt x'g'ePg eg] s] ug{'x'G5 <

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AINER ADVICE

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fGoLs/0f cEof;

e"ldsf cEof;

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AINER ADVICE

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p2]ZoM cEof;sf l;kx? Plss[t ug{sf nflu e"ldsf k|bz{g sf] k|of]u ug{]

e"ldsf clego %M ljrlnt ePsf cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ ;fDo agfpg], lgl:qmo /x]sf nfO{ k"g phf{ k|bfg ug{] -!% ldg]6_

ljrlnt ePsf cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ ;fDo agfpg], lgl:qmo /x]sf nfO{ k"g phf{ k|bfg ug{] e"ldsf clego cEof; ug{sf nflu hf]l8 agfpg'xf];\ . Ps csf{ tkm{ kmls{P/ a:g'xf];\ . b'O{ hgf dWo] sf] ;xofuL aGg] / sf] ljrlnt ePsf cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ aGg] eg]/ lgwf{/0f ug{'xf];\ . cf3ft hGo 36gf cg'ej u/]sf JolQmn] ljrlnt ePsf] e"ldsf u/] klg x'G5 jf b'vL / pbfz ePsf] e"ldsf u/] klg x'G5 .

tkfO{n] l;s]sf cEof; tyf l;kx?sf] k|of]u u/]/ cf3ft hGo 36gf cg'ej u/]sf JolQmsf] zfl/l/s tyf dfgl;s cj:yfnfO{ clwgdf lnP/ cfpg'xf];\ . !) ldg]6 kZrft e"ldsf ;f6f;f6 ug{'xf];\ .

cGTodf ;fyL;+u cg'ej cfbgk|bfg ug{'xf];\ / ;d"xdf cfˆgf cg'ejaf/] 5nkmn ug{'xf];\ .

cEof;sf] cGTodf, k|To]s ;xefuL cfˆgf] e"ldsfaf6 aflx/ cfPsf] ;'lglZrt ug{'xf];\ . ;xefuLx?nfO{ e'ldsfaf6 aflx/ cfP/ 7"nf] :j/df æca d cf3ft hGo 36gf cg'ej u/]sf JolQm jf ;xofuL xf]O{g, d -d_ xf]Æ, eGg nufpg'xf];\ .

5nkmnM e"ldsf clego % kl5 cg'ej cfbgk|bfg ug{] -% ldg]6_

;d"xdf cfˆgf cg'ejaf/] 5nkmn ug{'xf];\ . cEof;n] tkfO{df s] k|efj kf¥of] < tkfO{n] ;xfossf] e"ldsf lgjf{x ul//xbf, s] tkfO{n] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ ;fDo agfpg jf phf{ k|bfg ug{ ;Sg'eof] < ha tkfO{ cf3ft hGo 36gf cg'ej u/]sf JolQm sf] e"ldsfdf x'g'x'GYof], s] tkfO{nfO{ o; cEof;n] s]lx d2t u¥of] <

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efu

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;fdfu|L afs; ;+If]lks/0fp2]ZoM tflndsf nflu pknAw ljleGg ;fdfu|Lx? / cf3ft hGo 36gf cg'ej u/]sf JolQmx?;+u sfd ubf{ lt ;fdfu|Lsf] ;DqlGw ;ldIff ug{]

lkm\nkrf6{df ;fdfu|L afs; (Toolbox) sf] lrq agfpg]

;fdfu|L afs; df ePsf ljleGg ;fdfu|Lx?sf] ;ldIff ug{] . ;xefuLx?nfO{ pxf+x? ;a}eGbf dxTjk"0f{ ;fdfu|L /x]sf] atfpg] .

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;fdfu|L afs; ;+If]lks/0f

;fdfu|L afs; ;+If]lks/0fp2]ZoM tflndsf nflu pknAw ljleGg ;fdfu|Lx? / cf3ft hGo 36gf cg'ej u/]sf JolQmx?;+u sfd ubf{ lt ;fdfu|Lsf] ;DqlGw ;ldIff ug{]

tflnd k|bfosM ca xfdL dfly rrf{ ul/Psf b'j}, cf3ft hGo 36gf cg'ej u/]sf JolQmx?;+u sfd ubf{ k|of]u ug{] ;fdfu|L / cfkm" ;xfos x'bf pkof]uL x'g] ;fdfu|Lx?sf] ;ldIff u5f}{ . tkfO{x? efu ! sf v08 @, # / $ df / efu @ sf] k[i7 gDa/ #) / #! Dff pNn]v ul/Psf] dfga clwsf/ cfwfl/t k¢ltn] pkof]uL 9f+rf ljsf; ug{ ;lsG5 eGg] s'/f :d/0f ug{ ;Sg'x'G5 . oxf xfdL cGo ljlzi7 ;fdfu|Lx?sf] rrf{ ug{5f} .

cf3fthGo 36gfjf6 ar]sf JolQmx?sf nfuL ;xof]uL ;fdfu|L • ;xfossf] bIftf

y d}n] tkfO{nfO{ b]lv/x]sf] 5' .

y tkfO{sf] k|ltlqmof ;fdfGo 5 .. y tkfO{n] aRg ;kmn x'g'ePsf] 5 .

• BASIC-Ph.

• ;'/lIft :yfgdf cEof;

• ;fdfGoLs/0f cEof;

• cf/fdbfoL cEof;

• phf{ lbg] cEof;

• O{lGb|ox?;+u hf]l8g d2t ug]{ cEof;

• ljut / eljionfO{ hf]8\g] ;fdfGos/0f cEof;

y jt{dfgsf] ;do

y c+ufnf] xfNg]

y zl//sf] jhg

y d]?b08 ;f]‰ofpg]

• ;xglzntfsf] bfo/f

• dgf]lzIffTds k¢lt

• k'tnL dlxnfsf] ;Gb{e / cGo ;Gb{ex?

• dfgj clwsf/df cfwfl/t k¢lt

tflnd k|bfossf nflu ;fdfu|L y e"ldsf clego cEof;

y ;d"x 5nkmn

y j[xt 5nkmn

y k|lzIfx?sf] cEof;sf nflu pbfx/0fx?

y k'tnL dlxnfsf] syf -cyjf cf3fthGo 36gfsf] tt\sfn / lbuf] k|ltlqmofsf] af/]df a'emfpg] vfnsf] cGo pbfx/0f_

y qf; cg'ej ul//x]sf] a]nf dl:Tisn] s;/L sfd u5{ <

y efjgfx? pTkGg u/fpg] tTjx?;+u kl/lrt

y ;xglzntfsf] bfo/f

y dfgj clwsf/df cfwfl/t k¢lt

efu

@ M tfln

d


(*

ha cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;xfosnfO{ cfˆgf] syf ;'gfpF5g\

ha cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;xfosnfO{ cfˆgf] syf ;'gfp5g\p2]ZoM cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;xfosnfO{ cfˆgf] syf ;'gfpg] jftfj/0f s;/L agfpg] / p;nfO{ syf eGg ;xof]u s;/L ug{]

ha cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfˆgf] ;Dk"0f{ syf ;'gfpg rfxg'x'G5, ;xfosn] To; syfnfO{ /fd|/L ;'g]/ pxf+nfO{ s] ck]Iff ug{] eGg] af/]df tof/ kfg{] . dfgj clwsf/ cfwfl/ k¢ltnfO{ dWogh/ ub{} ;xof]uLx?;+u o;sf] dxTjaf/] 5nkmn ug{] .

y af]Ng cK7]/f] dx;'z ul//x]sf t/ slxn]sflx af]Ng h?/L ePsfx?nfO{ tof/ kfg{]

y pxf+n] af]ln/xbf larlardf la>fd lng] df}sf lbb}, cfˆgf] efjgfnfO{ JoQm ug{ ;do lbP/ ;xof]u k|bfg ug{]

y pxf+nfO{ jt{dfgsf] ;dodf /lx/xg ;xof]u ug{]

y pxf+nfO{ cfkm"n] c;xh dx;'z ug{'eof] eg] h'ga]nf klg /f]Ag ;Sg'x'G5 elg atfpg'xf];\ .

y u}/ cfnf]rgfTds / ;xfos efjgfn] pxf+sf] syf ;'Gg] .

y jftf{nfksf] uf]klgotfaf/] ;'lglZrt u/fpg]

y To; lx+;fTds 36gf slt nfdf] ;do ;Dd eO{/xof], s;/L cGTo eof] / cGTo ePsf] pxf+n] s;/L yxf kfpg'eof] eGg] k|Zg ;f]Wg] jf ;f]Wg] k|of; ug{] .

y lgDg s'/fx?df hf]8 lbg]

• pxf+nfO{ Tof] cfqmd0f pxf+ dfly ePsf] cfwft /x]sf] / pxf+ lgbf{]if / b'vL /x]sf] atfpg]

• To:tf lx+;fTds 36gfx? cg'ej u/]sf k|foh;f] JolQmx?sf] s8f k|ltlqmof /x]sf] x'G5 elg atfpg] .

• To; lx+;fTds 36gf 3l6/x]sf] ;dodf pxf+n] h] ug{' eof] Tof] unt gePsf] atfpg] .

• To; lx+;fTds 36gf 3l6/x]sf] ;dodf pxf+n] h] ug{' eof] Tof] pxf+n] cfkm"nfO{ hf]ufpg / af+Rgsf nflu ug{'eof] eg]/ a'emfpg] .

y ca s] x'g'k5{ eg]/ pxf+nfO{ eGg nufpg] / pxf+n] To; 36gfnfO{ ph'/L ug{ rfx] grfx]sf] ;f]Wg] .

y syfnfO{ ;dfKt ug{] .

y pxf+nfO{ cfˆgf] syf ;'gfpg' yk d2tsf] cfjZostf eP gePsf] a'‰g] .

y ;xfosn] lgDg s'/fx?df Wofg lbg'kg{]5 .

y cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ cfˆgf] syf / Tof] 36gfsf] cGTo s;/L eof] elg atfpg ;do lbg]

y pxf+nfO{ jt{dfg ;dodf /xg d2t ug{] / Tof] anftsf/sf] 36gf Pp6f ;Demgf dfq /x]sf] / xfnsf] ;dodf pxf+n] Tof] 36gf cg'ej ul//xg' ePsf] 5}g elg a'emfpg] .

y cfjZostf cg';f/ ;fdfGos/0fsf] cEof; u/fpb} pxf+nfO{ cfˆgf] syf v08 v08df atfpg d2t ug{] .

y ;Demgf;+u ;DalGwt unt wf/0fx?nfO{ ;Rofpg] -cfTdUnfgL, nfh, cfTd3[0ff, cof]Uotf, / JolQmx? k|ltsf] cljZjf;_

y pxf+nfO{ eflj of]hgfx? agfpg nufP/, l;k ljsf; ug{] / cfkm"nfO{ k"glgdf{0f ug{] af/] 5nkmn u/]/ eljio;+u hf]8fpg]

y ;dfkg lt/ n}hfb} cl3Nnf] r/0fx?af/] 5nkmn ug{] -cfufdL ;xof]u_

y ;xfossf] e"ldsf eg]sf] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ ;xof]o k'¥ofpg', pxf+nfO{ ;'/lIft dx;'z u/fpg', / pxf+nfO{ cfˆgf] dof{bf sfod /fVg d2t ug{' xf] / syf ;'gfpg' cfkm]df pkrf/ xf]O{g .

5nkmnM cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfkm\gf] syf lj:t[t ?kdf ;'gfpg rfx]df] s:tf] k|ltlqmof lbg]

;d"xsf ;xefuLx?nfO{ k'tnL dlxnfn]] ;f]w]sf k|Zgx?df ;sof]uLn] s;/L k|ltlqmof lbg' k5{ / To;nfO{ dfgj clwsf/ cfwfl/t kåltn] s;/L km/s kfb{5 eg]/ 5nkmn ug{ nufpg]

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

99efu @ M tfln

d

7'nf] :j/df eGg]

((

ha cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;xfosnfO{ cfˆgf] syf ;'gfpF5g\

ha cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;xfosnfO{ cfˆgf] syf ;'gfp5g\p2]ZoM cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;xfosnfO{ cfˆgf] syf ;'gfpg] jftfj/0f s;/L agfpg] / p;nfO{ syf eGg ;xof]u s;/L ug{]

tflnd k|bfosM d syfnfO{ lg/Gt/tf lbb}5'

k'tnL dlxnfn] ;xfos;+u ;Nnfx dflug\ . pgn] elgg\, æd]/f] s] x'G5 <Æ, æs] d kfun x'b}5' <Æ, æs] xa d]/f] hLjg ;wfsf] nflu gi6 eof] <Æ pgn] cfˆgf] dgf]l:ylt a0f{g ul/g\, æd PSnf]kg dx;'z ul/x]sL 5', jl/kl/ cGwsf/ 5, d]/f] dg / cfTdf ;'Go eO{/x]sf] 5, d]/f] dgdf g/fd|f] ljrf/x? cfO{/x]sf 5g\, b'M:jKg b]lv/x]sL 5' / dnfO{ ;a}s'/f b]lv 8/ nfU5 . d dfG5]x?;+u l/;fp5' / ufnL u5{' . d cfkm}nfO{ lrlg/x]sL 5}g .Æ

æ;a}hgf daf6 6f9f efU5g\ . d g/fd|f] / kmf]xf]/L 5' . slxn]sflx+ dnfO{ af+Rg dg nfUb}g . ddf s'g} cfz g} 5}g . s] d o;af6 aRg ;S5' <Æ

;xfosn] k'tnL dlxnf ca cfˆgf] syf ;'gfpg tof/ ePsf] a'lemg\ . klxn] ;xfosn] k'tnL dlxnf ;+u pgsf] syfsf] af/]df s'/f ug{ vf]Hbf, k'tnL dlxnfn]] s'/f ug{ rfx]sL lyO{gg\ . ;xofuLn] ca pgsf] syf ;'Gg cfkm" tyf/ eO{g\ t/ syf ;'Gg' eGbf klxn] pgn] s]lx s'/fx?df ljrf/ k'¥ofpg' kg{] lyof] .

s] tkfO{ o; cj:yf;+u kl/lrt x'g'x'G5 < ha cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfˆgf] syf ;'gfp5g\, tkfO{n] s] ug{'kb{5 < tkfO{sf] ;dfhdf n}lËs lx+;f ef]u]sfx?sf nflu s] s:tf] dfgj clwsf/sf k|jwfgx? /x]sf 5g\ / tL dlxnfx?n] cfˆgf] ;d:ofx? s;/L atfpg] u5{g\ < tkfO{ s;/L k|ltlqmof lbg'x'G5 <

To;kl5 k'tnL dlxnf cfkm"n] ef]u]sf] Tof] 36gfsf] syf s;/L ;'gfpg] eg]/ ljrf/ ug{ yflng\ . pgnfO{ To:tf 36gfx?nfO{ ph'/L ug{ ;lsG5 eGg] t yxf lyof] t/ pgL ;j{k|yd To; 36gfaf/] ;xfos;+u s'/f ug{ rfxlGyg\ h;n] pgsf] s'/f ;'g]/ pgnfO{ cfnf]rgf gu/L h] eof] To;df pgsf] s'g} e"n gePsf] hgfpYof] . pgnfO{ To; 36gfdf s] s] ePsf] lyof] eg]/ lj:t[t ?kdf ;'gfpg / dgnfO{ cln xNsf ePsf] dx;'z ug{ dg lyof] . pgnfO{ of] s;/L ug{] eg]/ yxf lyPg t/ pgn] ca ;xfosn] pgnfO{ To; 36gfaf/] s'/f ug{ rfx]sf] elg ;f]Wbf cfkm"n] ;a} v'n:t ?kdf eGg] lg0f{o ul/g\ . klxn] pgn] ;xfos;+u s'/f ug{ rfx]ls lyO{gg\ / ;xfosn] pgsf] To; lg0f{onfO{ ;+od eO{ l:jsf/]sL lyO{g\ .

ca pgL cfˆgf] syf ;'gfpg cem tof/ eO{g\, s;/L pgnfO{ hyfefjL ˆoflsof], ckdfg ul/of], :kz{ ul/of], / Pskl5 csf{]af6 anftsf/ eO{g\, / pgL k|lt xf;f] ul//x] . o;af/] s'/f ug{ TotL ;lhnf] x'b}g elg pgn] a'e]msL l5g\ / ph'/L ug{sf nflu To; 36gfaf/] ;a} ;'gfpg' k5{ eGg] pgnfO{ yfxf 5 .

5nkmnM cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfkm\gf] syf lj:t[t ?kdf ;'gfpg rfx]df] s:tf] k|ltlqmof lbg -@) ldg]6_

s] tkfO{ o; cj:yf;+u kl/lrt x'g'x'G5 < ha cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfˆgf] syf ;'gfp5g\, tkfO{n] s] ug{'kb{5 < tkfO{sf] ;dfhdf n}lËs lx+;f ef]u]sfx?sf nflu s] s:tf] dfgj clwsf/sf k|jwfgx? /x]sf 5g\ / tL dlxnfx?n] cfˆgf] ;d:ofx? s;/L atfpg] u5{g\ < tkfO{ s;/L k|ltlqmof lbg'x'G5 <

;xofuLn] ;f]lw;s]kl5 k'tnL dlxnfn]] cGsgfpb}, qmda¢ geO{, slxn] ?b}, slxn] sfDb} pgsf] syf ;'gfpg yflng\ . ;xfosn] pgnfO{ cfkm" pgsf] ;fydf /x]sf] / pgsf] uf]klgotfnfO{ sfod ug{] s'.f atfO{g\ . ;xfosn] k'tnL dlxnfnfO{{ ;xh x'g]ul/ cfkm" glhs a:g] / pgn] s'g}klg a]nf cfkm"nfO{ c/xh ePdf /f]Sg ;Sg] s'/f atfO{g\ . ;xfosn] k'tnL dlxnfnfO{{ cfˆgf] syf ;'gfpg lbO{/lxg\ / cfkm"n] pgsf] syf ;'lg/x]sf] lglZrt ul/g\, k'tnL dlxnfnfO{{ pgL ;'/lIft /x]sf] ;DemfO{g\ ;xfosn] To; 36gfdf k'tnL dlxnf dfly cfqmd0f ePsf] / To;df pgsf] s'g} bf]if gePsf] atfO{g\ / pgsf] dof{bf pgLaf6 s;}n] n}hfg ;Sb}g elg a'emfO{g\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


!))cfkm" dfly ePsf] ck/fwnfO{{ ph'/L ug{ rfxg] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ l:y/ ug{ / ;'/lIft /fVg

cfkm" dfly ePsf] ck/fwnfO{{ ph'/L ug{ rfxg] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ l:y/ ug{ / ;'/lIft /fVgp2]ZoM ph'/L ug{]af/] a'emfpg]

oL ;qx?df cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ pgn] km]l/ cf3ft dx;'z gug{] ul/ cfˆgf] syf ;'gfpgsf nflu l:y/tf sfod ug]{ yk tl/sfx? af/] 5nkmn ul/g] 5 .

cGTodf xfdL ;dfhdf s;/L k"gM:yflkt x'g] eGg] dxTjk"'0f{ ljifodf 5nkmn ug{]5f} . xfdL syf s;/L cGTo xf];\ eGg] rfxG5f} < s] xfdL cf3ft hGo 36gf cg'ej u/]sf JolQmdf k"gM cfzf hufP/ pgLx?nfO{ cfˆgf] kl/jf/ / ;dfhdf kmls{P/ hfg cfjZos kg{] ;|f]t lbg ;S5f} < olb of] ;Dej gePdf s] xfdL pgLx?nfO{ cfˆgf] hLjg cufl8 a9fpg] tl/sfx? vf]Hg ;S5f} <

oxf+ cf3ft hGo 36gf cg'ej u/]sf JolQmsf] Ifdtf / pknAw ;|f]tx?af/] dgg\ ug{' dxTjk"0f{ x'g hfG5 . xfdLn] dfgj clwsf/ cfwfl/t k¢ltnfO{ cfTd;ft ub{} pgsf] ;xof]usf nflu ;d'bfoLs ;|f]tsf] kl/rfng ug{ ;S5f} < xfdLn] tL dlxnfnfO{ ;fdfGos/0f cj:yf df /flv/xg, pgnfO{ cfzfbfoL agfpg / cfˆgf] eljio k|lt ljZjf; u/fpg s;/L pgsf] d2t ug{ ;S5f} < olb of] xfl;n ePdf pgsf] syf cfkm}df pkrf/fy{ x'g hfG5 .

o; syfn] cf3ft hGo 36gf cg'ej u/]sf JolQmn] To; 36gfaf/] ph'/L ubf{ lgDg s'/fdf Wofg lbgkg{] b]vfp5M y efjgfx? pTkGg u/fpg] tTjx?sf] klxrfg ug{] / To;sf nflu pgLx?nfO{ tof/ kfg{]

y pgLx?nfO{ efj"s agfpg] tTj / tLgsf lj0f{g gug{]

y efjgfx? pTkGg ePdf ;fdfGos/0f cEof; u/fpg]

5nkmnM 36gfaf/] ph'/L ug{ rfx]sf cf3ft hGo 36gf cg'ej u/]sf JolQm

pxf+x? To; 36gfaf/] ph"/L ug{ k"0f{ ?kdf tof/ gx'bfsf] kl/0ffdaf/] a'emfpg] vfnsf] pbfx/0f lbg'xf];\ . pbfx/0fsf nflu, ph'/L ubf{ ub{} olb pxf+ efj"s x'g'eof] eg], pxf+n] j0f{g ul//x]sf] 36gfx? qmda¢ gx'g ;S5g\ / 36gfx? la;{g klg ;lsG5g\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

101efu @ M tfln

d

7'nf] :j/df eGg]

!)!cfkm" dfly ePsf] ck/fwnfO{{ ph'/L ug{ rfxg] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ l:y/ ug{ / ;'/lIft /fVg

cfkm" dfly ePsf] ck/fwnfO{{ ph'/L ug{ rfxg] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ l:y/ ug{ / ;'/lIft /fVgp2]ZoM ph'/L ug{]af/] a'emfpg]

tflnd k|bfosM d syfnfO{ lg/Gt/tf lbb}5'

Pslbg k'tnL dlxnfnfO{{ anftsf/sf] af/]df s'/f ug{ cfjZos 5 h:tf] nfUof] . pgL To; 36gfnfO{ ph'/L u/]/ jlsn;+u d2t lng rfxlGyg\ . pgL tL anfTsf/Lx?nfO{ pgLx?n] u/]sf] ck/fwsf nflu ;hfo kfPsf] x]g{ rfxlGyg\ .

;xfosn] pgnfO{ anfTsf/sf] 36gfaf/]df s'/f ug{ lk8fbfyL x'g ;Sg] atfO{g\ . ;xofuLn] k'tnL dlxnf cfkm" k"0f{?kn] tof/ eP/ To; 36gfaf/] lg8/ eO{ / efj"s geO{ j0f{g u?g eGg] cfzf u/]sL lyO{g\ . ;xfosn] elgg\, æ36gfsf] j0f{g ubf{ d'Vo a'bfx?sf] j0f{ ug{' kb{5, w]/} ulx/fO{df uP/ 36gf j0f{g ubf{ tL ;Demgfx?n] cf3ft k'Ug ;S5 .Æ

ca xfdL Ps dlxnfn] lk8fbfoL ;Demgfx?af6 efj"s geO{ s;/L cfˆgf] syf ;'gfpl5g\ eg]/ b]Vg]5f} .

;j{k|yd, tkfO{x? dWo] slt hgfn] cfkm" dfly ePsf] 36gfnfO{ cflwsfl/s ph'/L ug{ rfxsf / cflwn] ;hfo kfPsf] x]g{ rfx]sf cf3ft hGo 36gf cg'ej u/]sf dlxnf e]6\g'ePsf] 5 <

5nkmnM 36gfaf/] ph'/L ug{ rfx]sf cf3ft hGo 36gf cg'ej u/]sf JolQm -!% ldg]6_

s] x'G5, ha Ps dlxnf cfkm" dfly ePsf] ck/fwsf] 36gfnfO{ ph'/L lbg rfxlG5g\ < s] tkfO{nfO{ o:tf] cj:yfsf]] cg'ej /x]sf] 5 <

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


!)@

cfkm" dfly ePsf] ck/fwnfO{{ ph'/L ubf{ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ;'/lIft /fVg

cfkm" dfly ePsf] ck/fwnfO{{ ph'/L ubf{ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ;'/lIft /fVgp2]ZoM cf3ft hGo 36gf cg'ej u/]sf dlxnfn] cfˆgf] cg'ej cf}]krfl/s ?kdf j0f{g ug{] lg0f{o lnPkl5, pgnfO{ c;n cEof;sf lgodx?af/] hfgsf/L lbg] -cflwsfl/s ;+:yfdf ph'/L u/fpg], 36gf btf{ u/fpg], ck/flwnfO{ cleof]u nufpg] hf cGo s'g} ;Gbe{df l/kf]6{ ug{_ . ph'/L ug{] klqmofdf x'g] hf]lvdx?sf] af/]df ljrf/ ug{] .

yk hfgsf/Lsf nflu efu # sf] v07 * df hfg'xf];\ .

;jfnsf] kl/ro lbg'xf];\ . of}g tyf n}lËs lx+;f h:tf hl6n cfwx?sf] lj?¢df ph'/L btf{ ug{' dxTjk"0f{ /x]sf] s'/f atfpg'xf];\ . To;}ul/, cf3ft hGo 36gf cg'ej u/]sf dlxnfx?sf nflu To; 36gfaf/] ph'/L ug{ jf To;nfO{ j0f{g ug{ r'gf}tLk"0f{ x'g ;S5 / pxf+x?nfO{ k"gM cf3ft k'Ug ;S5 . ;xefuLx?sf] To:tf ph"/L ;DalGwsf cg'ejx? eP, To;df 5nkmn ug{ nufpg'xf];\ . dfgj clwsf/df cfwl/t k¢ltn] s;/L j|efj kf5{ eg]/ dgg ug{ nufpg'xf];\ .

o; syfn] cfkm" dfly ePsf] ck/fwnfO{ ph'/L ug{] cf3ft hGo 36gf cg'ej u/]sf dlxnfn] lgDg a'bfx?df Wofg lbg' kg{] b]vfp5M y dlxnfnfO{ cfˆgf] syf dfly lgoGq0f ug{sf nflu sxf+ /f]lsg] eGg] af/]df ;xdtL u/fpg]

y pgL efj"s ePdf ;fdfGos/0f (grounding) cEof;x? u/fpg]

y ph'/L ug{]af/] eO{/x]sf] åljwfnfO{ a'‰g] / dgg\ ug{]

k|lzIf0f lgb{]zg M ph'/L ug{] af/] s]lx d'Vo a'bf

tnsf a'+bfx? leQfdf 6f+;]/ To;df 5nkmn ug{'xf];\ . oL a'+bfx?n] cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ph'/L ubf{ dx;'z x'g] åljwfnfO{ a'‰g, 5nkmn ug{, cfˆgf] cg'ej ;/n tl/sfn] j0f{g ug{ / ph'/L ug{' cl3 jf kl5 w]/} ljrlnt gx'g d2t ug{]5 .

ph'/L ug{'eGbf klxn]!= cf3ft hGo 36gf cg'ej u/]sf dlxnfn] ph'/Lsf] cy{ / To;df x'g] hf]lvdaf/] /fd|/L a'em]sf]

;'lglZrt ug{'xf];\ . @= pxf+n] ck]Iff u/]sf k|ltkmnx? cGj]if0f ug{'xf];\ . pxf+sf] cfzf tyf qf; b'j}df Wofg lbg'xf];\ . #= ;xefuLtf ;DalGw dfgj clwsf/sf] l;BfGtnfO{ Wofgdf /fVg'xf];\ . pxf+ k"0f{ ?kdf tof/ geO{ pxf+nfO{

cfkm"dfly ePsf] anftsf/ jf pxf+n] ef]u]sf] lx+;faf/] s'g} cflwsfl/s ;+:yfdf ph'/L ug{ bjfj glbg'xf];\ .

$= ;fdfGotof hjfkmb]lxtfnfO{ Tolt cfb/ ul/b}g . pxf+n] af]Ng rfx]df, pxf+nfO{ cfkm"n] af]n]sf] s'/fx?sf] s] k|efj x'G5 / s'g} ;dodf pxf+k|lt ;Ddfghgs Jojxf/ gul/g ;S5 elg a'emfpg'xf];\ .

%= pxf+n] hlt;'s} /fd|/L 36gfnfO{ j0f{g u/]klg To;sf] k|ltkmn pxf+n] cfzf u/] cg';f/ gx'g ;S5 elg pxf+n] a'rm]sf] ;'lglZrt ug{'xf];\ .

^= cfkm"n] cg'ej u/]sf] 36gfnfO{ k"g bf]xf]¥ofP/ j0f{g ubf{ lk8fbfoL ofbx?sf sf/0f ljrlnt x'g ;lsg] ;Defjgfaf/] pxf+nfO{ atfpg'xf];\ .

ph'/L ul//xbf&= dlxnf;+u sf]lx ;xfos ePsf] ;'lglZrt ug{'xf];\ . *= jt{dfg ;dodf /xg d2t ug{] vfnsf pkfox? Jf cEof;x? ug{ k|]l/t ug{'xf];\ . pbfx/0fsf nflu,

;fdfGos/0f cj:yfdf /xg] -;fdfGos//0f cEof; !_, xftdf s]lx ;fdfu|L /fVg] -;fdfGos/0f cEof; #_, jf cfkm"n] jt{dfg ;dodf b]lv/x]sf] jf :kz{ ul//x]sf s'/fx? jf ;'lg/x]sf] cfjfhx? ;Demg nufpg'xf];\ -;fdfGos/0f cEof; #_ .

(= ;s];Dd jl/kl/sf] jftfj/0f ;'/lIft /x]sf] / pxf+nfO{ ;xof]u k|bfg eO{/x]sf] ;'lglZrt ug{'xf];\

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cfkm" dfly ePsf] ck/fwnfO{ ph'/L ubf{ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ;'/lIft /fVg

cfkm" dfly ePsf] ck/fwnfO{{ ph'/L ubf{ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ;'/lIft /fVgp2]ZoM cf3ft hGo 36gf cg'ej u/]sf dlxnfn] cfˆgf] cg'ej cf}]krfl/s ?kdf j0f{g ug{] lg0f{o lnPkl5, pgnfO{ c;n cEof;sf lgodx?af/] hfgsf/L lbg] -cflwsfl/s ;+:yfdf ph'/L u/fpg], 36gf btf{ u/fpg], cflwnfO{ cleof]u nufpg] hf cGo s'g} ;Gbe{df l/kf]6{ ug{_ . ph'/L ug{] k|lqmofdf x'g] hf]lvdx?sf] af/]df ljrf/ ug{] .

tflnd k|bfosM ca d cfkm"dfly ePsf] ck/fwnfO{ ph'/L ug{] lg0f{o u/]sf cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ;'/lIft /fVg Wofg lbg'kg{] dxTk"0f{ a'bfx?df 5nkmn ug{ rfxG5' . pbfx/0fsf nflu, k|xl/rf}sLdf ph'/L u/]/ jf ujflx lbP/ . To; kZrft d tkfO{sf] ljrf/ ;'Gg]5 / d}n] eg]sf s'/fdf 5nkmn ug{]5' .

;xofuLn] k'tnL dlxnfnfO{ cfkm" sxf+ /f]lsg] (stop signal) eGg] s'/f a'emfO{g\ . pgn] elgg\, ætkfO{ cfkm} lhDd]jf/ x'g'x'G5 . tkfO{nfO{ k|Zgx?sf] pQ/ lbg dg gnfu]df jftf{nfksf] lardf /f]Sg ;Sg'x'g]5 jf lj>fd lng rfx]df eGg ;Sg'x'g]5 . cfkm"nfO{ l7s nfu]sf] ug{ ;Sg'x'g]5 . tkfO{ cfˆgf] xft prfn]/ xTs]nf cufl8 kmsf{O ægfO{Æ eGg ;Sg'x'g]5 .Æ ;xfosn] cfkm"n] xft prfn]/ b]vfO{g\ . pgn] elgg\, æs] tkfO{ of] ug{ ;Sg'x'G5 < ;+u} k|of; u/f} .Æ

k'tnL dlxnfn]] cfkm"n] ægfO{Æ eGg] tl/sf l;lsg\ . pgn] xft prfn]/ xTs]nf cufl8 kmsf{O{ ægfO{Æ elgg\ . pgn] jlsn;+u s'/f ubf{ pgL s] s:tf ;fdfu|Lx?sf] k|of]u ug{ rfxlG5g\ eGg] af/]df ;xfos;+u 5nkmn ul/g\ . ca cfkm"nfO{ ;fdfGos/0f cj:yfdf lnP/ cfpg ;Sg] ePkl5, cfkm"nfO{ jt{dfg ;doaf/] ;r]t u/fpg pgn] xftdf Pp6f 9'Ëf lng] lg0f{o ul/g\ . pgn] d]?b08 ;f]emf] agfpg] / kfO{tfnfn] hldgdf :kz{ ul//x]sf] dx;'z ug{] cEof;x? ul/g\ . pgn] cfkm" jlsn;+u s'/fsfgL ul//xbf, clwgdf /lx/xg, ;xfosnfO{ Toxf pkl:yt x'g cfu|x ul/g\ .

k'tnL dlxnfn] o; ph;/L ul/;s]kl5 s] ck]Iff ul//x]sf] eGg] ljifodf ;xfos / k'tnL dlxnfn]] nfdf] ;do 5nkn u/] . pgnfO{ k|foh;f] o:tf cflwx?n] ;hfo gkfpg] eGg] yxf lyof] t/ klg pgL Pp6f k|of; ug{ rfxlGyg\ . o;n] c? dlxnfx?nfO{ o:tf 36gf ef]Ugaf6 arfpnf ls ======

-tflnd k|bfos n] c;n cEof;sf lgodx? leQfdf 6f+:g'x'g]5 ._

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ph'/L ul//xbf -qmdz_cf3ft hGo 36gf cg'ej u/]sf dlxnfn] 36gfsf] ph'/L ug] ;dodf olb ;xfos pxf+sf] ;xof]usf] nflu Toxf pkl:yt x'g'eof] eg], ;xfosn] lgDg s'/fdf Wofg lbg'kg{]5M

!)= lardf /f]Sgsf nflu Pp6f ;+s]t lgwf{/0f ug{] o;f] ubf{ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ cfˆgf] l;dfnfO{ Wofg lbg / ljrlnt x'g af6 hf]lug d2t ug{]5 . ;xfosn]

y dlxnfnfO{ ægfO{Æ eGg l;sfpfg'kg{]5 .

y dlxnfnfO{ cfˆgf] xft k|of]u ul/ /f]Sg] ;+s]t lbg l;sfpg'kg{]5 .

!!= dlxnfnfO{ 36gfsf] j0f{g ubf{ d'Vo a'bfx?sf] j0f{ ug{' kb{5, w]/} ulx/fO{df uP/ 36gf j0f{g ubf{ tL ;Demgfx?n] cf3ft k'Ug ;S5 elg atfpg'xf];\ . -sfg'gL k|lqmofdf hf+bf slxn] sflx 36gfsf] ulx/fO{df uP/ lj:t[t?kdf a'‰g' kg{] x'g ;S5 elg dlxnfnfO{ a'emfpg'xf];\ / o;sf] dxTj klg atfpg'xf];\_

!@= olb tL dlxnf ljrlnt ePsf] ;+s]t kfpg' eof] eg], pxf+nfO{ jt{dfg kdodf pkl:yt eO{ /xg d2t ug{xf];\ . olb pxf+n] o;f] ug{ ;kmn x'g'eof] eg], ljutsf ;Demgfx? ljut d} /xg]5g\ . ;xfosn] dlxnf;+u 3lgi7tf sfod ul//xg' kg{]5 .

y pxf+nfO{ ;f]Wg'xf];\, æs] tkfO{ xfnsf] ;dodf d ;+u} x'g'x'G5 <Æ

y pxf+;+u gh/ ;Dks{ sfod ul//xg'xf];\ .

y pxf+sf] gfd af]nfpg'xf];\ .

y olb pxf+ slx x/fO{/x]sf] dx;'z eof] eg],:kz{ ug{'xf];\ / pxf+nfO{ ;xh ePdf cfˆgf] xft ;dfTg eGg'xf];\ .

y pxf+nfO{ æca tkfO{ ;'/lIft x'g'x'G5 elg atfpg'xf];\Æ .

y pxf+ ;fDo gx'~h]n ;Dd /fd|f knx? jf pxf+n] xf+l;n u/]sf nIox? sf af/]df s'/f ug{'xf];\ .

y pxf+ cfkm}nfO{ lg/Gt/tf lbg] jf glbg] elg lg0f{o ug{ nufpg'xf];\ .

y pxf+ cfˆgf] clwgdf /x]sf] ;'lgZrt ug{'xf];\ .

ph'/L ul/;s]kl5;xfosn] lgDg s'/fdf Wofg lbg'kg{]5M

!#= dlxnfn] ph'/L ul/;s]kl5 plrt 9+uaf6 pxf+sf] s'/fsfgL ;dfkg ug{] pkfo ;f]Rg' kg{]5 .

!$= ;Dej eP;Dd ph'/L ul/;s]kl5 dlxnfnfO{ yk hfgsf/L lbgsf nflu Toxf+ sf]lx cflwsfl/s JolQm ePSf] ;'lgXrt ug{'xf];\ . pxf+nfO{ ph'/L ul/;s]kl5 ca eljiodf s] x'G5 eGg] hfgsf/L lng d2t ug{'xf];\ .

!%= cfufdL lbgx?sf of]hgf tyf Joj:yfkg ug{]af/] 5nkmn ug{'xf];\ . olb ph'/L kZrft dlxnfnfO{ s'g} vt/f ePdf j}slNks jf;:yfgsf] Joj:yf ug{'xf];\ -;Dej eP;Dd_ .

5nkmnM ph'/L ug{'sf] /fd|f] / g/fd|f] kIf

Dfgj clwsf/ cfwfl/t k¢ltnfO{ Wofgdf /fv]/ c;n cEof;sf] lgod cfTd;ft ul/ ;xefuLx?nfO{ ph'/L ug{'sf] /fd|f] / g/fd|f] kIfx? / slxn]sflx 36gfsf] ulx/fO{df hfg'kg{] ;Defjgfsf Aff/] 5nkmn ug{ nufpg'xf];\ . ;xefuLx?nfO{ lgDg s'/f ug{sf nflu ;xfosn] s] ug{ ;S5g\ elg ;f]Wg'xf];\M

y ph'/L ug{ jf gug{af/] plrt lg0fo lng] ;DaGwdf ;xof]u ug{sf nflu

y ph'/L ug{] qmddf dlxnfnfO{ k"g cf3ftsf] hf]lvddf k'Ugaf6 hf]ufpg

y ph'/L u/]kl5sf] k|ltkmn lrQa'‰bf] x'g] jf dlxnfnfO{ nfebfoL x'g] ;'lglZrt ug{

y p'h'/L ugf{sf sf/0f x'g] vt/f jf hf]lvdaf6 dlxnfnfO{ hf]ufpg

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AINER ADVICE

cfkm" dfly ePsf] ck/fwnfO{{ ph'/L ubf{ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ;'/lIft /fVg -s|dzM_

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tflnd k|bfosM d syfnfO{ lg/Gt/tf lbg ulx/x]sf] 5'

;xofuLn], k'tnL dlxnfn]] jlsn;+u s'/f ug]{ / ph'/L btf{ ug{] ;dodf cfkm" pgL;+u} /xg] jfrf ul/g\ .

pgn] k'tnL dlxnf ;+u Tof] ph'/LnfO{ s;/L cGTo ug{] af/]df klg 5nkmn ul/g ====

xfdLn] ph'/L ug{] k|lqmofsf ljleGg kIfx?df 5nkmn ul/;s]sf 5f} . xfdLn] n}lËs lx+;fsf 36gx? lj?¢ ph'/L ubf{ dfgj clwsf/ k|ltsf] c;Ddfgn] slt ;Dd ph'/L k|lqmofdf k|efj kfg{{ ;S5 elg dgg\ ul/;s]sf 5f} . ;xfosn] ph'/L ug{ cl3 s] s:tf tof/L ug{'kg{], s] s:tf hfgsf/L lbg'kg{], ph"/L ul//xbf, s:tf] ;xof]u k|bfg ug{'kg{] / ph/L kZrft dlxnfnfO{ s:tf] ;xof]u sf] cfjZostf x'g ;Sg] H:tf ljifodf klg 5nkmn ul/;s]sf5f} . of] ;a} ;dodf dlxnfsf] ;'/IffnfO{ k|fyldstf lbg'kg{]5 .

5nkmnM ph'/L ug{'sf] /fd|f] / g/fd|f] kIf

Dffgj clwsf/ cfwfl/t k¢ltnfO{ Wofgdf /fv]/ c;n cEof;sf] lgod cfTd;ft ul/ ;xefuLx?nfO{ 36gfaf/] s'/f ubf{sf] /fd|f] / g/fd|f] kIfx?sf Aff/] 5nkmn ug{ nufpg'xf];\ .

y s;/L ;xfosn] dlxnfnfO{ ph'/L ug{ jf gug{af/] plrt lg0fo lng] ;DaGwdf ;xof]u ug{ ;S5g\ <

y ph'/L ug{] qmddf dlxnfnfO{ k"g cf3ftsf] hf]lvddf k'Ugaf6 hf]ufpg s] s:tf Joj:yf pkof]uL x'g;S5g\ <

y ;xfosn] ph'/L u/]kl5sf] k|ltkmn lrQa'‰bf] x'g] jf dlxnfnfO{ nfebfoL x'g] ;'lglZrt ug{ s] ug{ ;S5g\ <

y ;xfosn] ph'/L ugf{sf sf/0f x'g] vt/f jf hf]lvdaf6 dlxnfnfO{ hf]ufpgs] ug{ ;S5g\ <

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p2]ZoM cf3ft hGo 36gf cg'ej u/]sf dlxnfn] cfˆgf] syf ;'gfpg] lg0f{o u/]kl5 pgnfO{ s;/L ;fy lbg]

e"ldsf clego ^M cf3ft hGo 36gf cg'ej u/]sf dlxnfn] cfkm\gf] syf ;'gfO{/xFbf pgnfO{ s;/L ;xof]u ug{]

o; cEof;n] ;xefuLx?nfO{ cfˆgf] syf ;'gfpg] lg0f{o ug{] cf3fthGo 36gf cg'ej u/]sf dlxnf;+u s;/L s'/fsfgL ug{] eg]/ l;sfpg]5 . o;n] ;xfosnfO{ dfgj clwsf/ cfwfl/t k¢ltsf] k|of]u s;/L ug{] eg]/ klg l;sfp5 . o;n] ;xfosnfO{ dlxnfsf] cf3ftk"0f{ 36gfsf] syf;+u Wofgk"j{s / cfwf/k"0f{ 9Ëaf6 s;/L cGt{lqmof ug{], pxf+nfO{ cfˆgf] syfdfly s;/L lgoGq0f ug{ nufpg] / k"g cf3ft x'gaf6 s;/L hf]ufpg] elg l;sfpg]5 .

o; syfn] y cf3ft hGo 36gf cg'ej u/]sf dlxnfn] cfˆgf] syf bf]xf]¥ofP/ ;Dembf jf eGbf pxf+n] sxfnL nfUbf

jf b'M:jKg nufotsf cf3ftsf nIf0f dx;'z ug{ ;Sg'x'G5 eGg] b]vfp5 .

k|lzIf0f lgb{]zg

b'M:jKgsf af/]df hfgsf/Lsf nflu efu # sf] v08 ! k]h !@%–!@^ x]g{'xf];\

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AINER ADVICE

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AINER ADVICE


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p2]ZoM cf3ft hGo 36gf cg'ej u/]sf dlxnfn] cfˆgf] syf ;'gfpg] lg0f{o u/]kl5 pgnfO{ s;/L ;fy lbg]

tflnd k|bfosM d gofF e"ldsf clego tkfO{nfO{ l;sfpFb}5'

e"ldsf clego ^M cf3ft hGo 36gf cg'ej u/]sf dlxnfn] cfkm\gf] syf ;'gfO{/xbf pgnfO{ s;/L ;xof]u ug{] -!% ldg]6_

hf]l8 agfP/ a:g'xf];\ . Ps hgfn] ;xfossf] e"ldsf ug{'xf];\ / csf{]n] cfˆgf] syf ;'gfpg] lg0f{o ug{]cf3ft hGo 36gf cg'ej u/]sf] dlxnfsf] e"ldsf ug{'xf];\ . tkfO{n] ;xfossf] e"ldsf ubf{M

y tL dlxnfn] cfˆgf] syf ;'gfpg tof/ ePsf] / To;df ;+nUg hf]lvdsf] af/]df a'em]sf] ;'lgZrt ug{'xf];\ .

y pxf+nfO{ dfgj clwsf/ ;DaGwL hfgsf/L lbg'xf];\ . o;sf nflu k[i7 gDj/ #! Df ePsf a'bfx? x]g{'xf];\ .

y lardf /f]lsg] ;+s]t / gfO{ eGg cEof; ug{'xf];\ . dlxnfnfO{ 36gfsf d'Vo a'=bfx?df l;ldt /xg] ;Nnfx lbg'xf];\ .

y dlxnfO{ pxf+n] cg'ej u/]sf] cf3ftsf] 36gf atfpg d2t ug{'xf];\ . 36gfsf] w]/} ulx/fO{df ghfg] s'/f ;Demfpg'xf];\ / pxf+nfO{ jt{dfgsf] ;dodf /lx/xg d2t ug{'xf];\ .

s]lx ;do kl5, e"ldsf abNg'xf];\ .

cEof;sf] cGTodf cf cfˆgf] e"ldsfaf6 aflx/ cfpg'xf];\ / olb tkfO{n] cf3ft hGo 36gf cg'ej u/]sf] dlxnfsf] e"ldsf ul//xg'ePsf] eP cfkm"n] nufPsf] ;n lgsfNg'xf];\ .

cEof; kZrft, tflnd k|bfos n] tkfO{x?nfO{ k|Ag ;f]Wg] / 5nkmn ug{] ;do k|bfg ug{'x'g]5 .

tflnd k|bfosM ca d km]l/ syfnfO{ lg/Gt/tf lbb}5'

lbg laTb} ubf{ k'tnL dlxnfn] cNsf dx;'z ul//x]sL lyO{g\ . t/ pgn] b'M:jKgx? b]lv/x]sL lyO{g / ;xof]usf dfuL/x]sL lyO{g\ . ;xfosn] elgg\, æb'M:jKg eg]sf] xfd|f] jf:tljs hLjgdf 3l6/x]sf 36gfx?nfO{ lrq0f ug{] dfWod xf] . b'M:jKgx? sl7g x'g ;S5g\ . tkfO{n] ;kgfdf cfkm"dfly ePsf] anftsf/sf] 36gf b]Vbf tkfO{n] k"gM cf3ft dx;'z ug{'x'G5 . slxn]sflx b'M:jKg b]Vbf b]Vb} ;kgfsf] clt sl7g If0fdf k'u]kl5 xfdL laplemg] u5f}{ . o;/L laplembf, ;kgfdf s] eO{/x]sf] lyof] eg]/ zl// tyf dl:tsn] ;Demg ;Sb}g To;}n] b'M:jKgx? bf]xf]l//xG5g\ . ;kgf b]lv/xbf xfdL xnrn ug{ ;Sb}gf} . of] b'M:jKg af6 laplem;s]kl5 klg sfod /xG5 / clt 8/nfUbf] / ljrlnt k"0f{ x'g ;S5 . /ftsf] cGwsf/ cfkm}df 8/nfUbf] x'G5 . slxn]sflx 36gf /ftL g} 36]sf] x'G5 . JolQmnfO{ /ftLsf] ;dodf cfkm"nfO{ ;lx untaf/] a'‰g / l:YtL vt/fk"0f{ eP gePsf] yxf kfpg sl7g x'g ;S5 .Æ

b'M:jKgsf sf/0f k'tnL dlxnf ;'Tg hfg klg 8/ nfUYof] . ;xfosn] pgsf] lgGb|fdf x'g] vNanLnfO{ ;'wfg{ pgn] k|of; ug{ ;lsg] s'/f atfO{g\ . ;xofuLn] o;sf nflu ;lx lbgrof{ ckgfpg dxTjk"0f{ /x]sf] atfO{g\ . pgLx?n] o;sf nflu s] ug[ ;lsG5 eGg]af/]df 5nkmn u/] / ;xfosn] k'tnL dlxnfnfO{ cfˆgf] lgGb|fdf x'g] vNanLnfO{ ;'wfg{ / b'M:jKgaf6 5'6'sf/f kfpg ug{ ;lsg] cEof;x?sf] ;'lr agfpg d2t ul/g\ .

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AINER ADVICE


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vNalnPsf] lgGb|f / b'M:jKgsf] ;fdgf ug{] ;DaGwdf

vNalnPsf] lgGb|f / b'M:jKgsf] ;fdgf ug{] ;DaGwdfp2]ZoM cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ b'M:jKgsf] ;fdgf ug{ ;xof]u ug{ l;Sg]

;kgfsf] ultljlw / k|lqmofaf/] k|Z6 kfg{ w]/} l;BfGtx?n] k|of]; u/]sf 5g\ . s]lx l;BfGt cg';f/ ;kgf eg]sf] xfdln] lbgel/ cg'ej u/]sf 36gfx? k|zf]wg ug{] k|lqmof xf] / ;kgfdf xfdLn] lbgel/ u/]sf sfd / ultljlwx?sf] hfgsf/L ;d]6\sf] x'G5 . ;kgfsf] cg';Gwfg ug{ sl7g ePtfklg lgGb|fsf] sldn] x'g] k|efjx?af/] ePsf s]lx cWoogx?n] lgGb|fdf sld eO{/xg] JolQmx?df dgf]/f]u pTkGg x'g ;Sg] ;Defjgf b]vfPsf 5g\ . o;n], xfd|f ;kgfx?n] lbgel/sf] ultljlwx?nfO{ s]nfp5 eGg] l;BfGtnfO{ k'li6 ub{5 .

lgbfPsf] a]nf ;kgf b]Vbf JolQmn] cfˆgf] zl// xnrn ug{ ;Sb}g . o;nfO{ c}7g elgG5 . t/ ulx/f] lgGb|fdf ePsf] ;dodf eg] xfdL xnrm ug{ ;S5f} . b'M:jKgdf cf3ft hGo 36gfx? k"g bf]xf]l/G5g\ / c}7g n] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ cfkm" c;xfo l:yltdf ePsf] dx;'z u/fO{lbG5 / ha tL JolQmx? b'M:jKgaf6 lapemG5g\, c}7g n] cf3ftsf k|ltlqmofx? pTkGg u/fp5 . o:tf] cj:yfdf tL JolQm ;'Go cj:yfdf k'Ug ;Sg] ;Defjgf x'G5 / lgl:qmo /Iff k|0ffnLdf hf]l8g ;S5g h;n] ubf{ pgLx?nfO{ c}7gaf6 aflx/ lg:sg sl7g x'g] u5{ .

ljleGg ;f+:s[lts Df cg';f/ b'M:jKg x'g] JolQmx?df e"t k|]tsf] k|efj ]sf] a'‰g] ul/G5 . ;kgf eg]sf] xfdln] lbgel/ cg'ej u/]sf 36gfx? k|zf]wg ug{] k|lqmof xf] / ;kgfdf xfdLn] lbgel/ u/]sf sfd / ultljlwx?sf] hfgsf/L ;d]6\sf] x'G5 elg cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ a'emfpbf, pgLx?n] cfˆgf] lgGb|fdf ;'wf/ Nofpg] k|of; ug{ ;S5g\ / b'M:jKgnfO{ sd ug{ ;Sg]5g\ .

cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfkm"nfO{ pkof]uL x'g] cEof; vf]Hg'kb{5 . tL JolQmnfO{ pxf+sf] sf]7fsf] af/]df eGg nufP/ / pxf+ sf];+u ;'Tg] ug{' x'G5 h:tf hfgsf/L lnP/ ;xfosn] pxf+nfO{ cfkm" ;'/lIft ePsf] dx;'z u/fpg / jt{dfg ;do;+u hf]8fpg k|efjsf/L x'g] cg':df/sx?sf] ;'lr agfpg ;Sg'x'g]5 . olb pxf+ k9\g n]Vg c;fdy{ x'g'x'G5 eg], ;xofuLn] ;+s]tx? l;h{gf ug{ ;Sg'x'g]5 / pxf+nfO{ cEof; u/fpg ;Sg'x'g]5 .

;xefuLx?n] ;f+:s[lts leGgtf af/] ;r]t /xg'kg{] atfpg'xf];\ . s'g} ;+:s[ltdf dlxnfx?n] cfkm" ;'/lIft ePsf] dx;'; ug{ cfkm" ;'Tg] cf]5\ofg glhs} s]lx j:t' /fVg' ;fdfGo x'g ;S5 eg] s'g} ;dfhdf o:tf] ultljlw cfZro{hgs x'g ;S5 / To;nfO{ cGo cGwljZjf; ;+u hfl8g ;S5 .

5nkmnM b'M:jKgsf] ;fdgf ug{M /fd|f cg':df/sx?

b'M:jKg cg'ej ul//x]sf JolQmx?sf nflu pknAw ;xof]ux?sf af/]df 5nkmn ug{'cf];\ . lˆnk rf6{df tL ;xof]usf] ;Nnfxx? pNn]v ug{'xf];\ .

;xefuLx?sf] ;d'bfodf alQsf] kx'r ePsf] gePsf] kQf nufpg'xf];\ .

;xefuLx?nfO{ syfsf] ;xofuLn] k'tnL dlxnfsf nflu ;'lr tof/ kf/] h:t} ul/ pxf+x?n] cfkm"n] sfd ul//x]sf cf3ft hGo 36gf cg'ej u/]sf JolQmsf nflu of] ;'lr tof/ ug{ ;Sg'x'G5 elg atfpg'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

109efu @ M tfln

d

7'nf] :j/df eGg]

!)(

vNalnPsf] lgGb|f / b'M:jKgsf] ;fdgf ug{] ;DaGwdf

vNalnPsf] lgGb|f / b'M:jKgsf] ;fdgf ug{] ;DaGwdfp2]ZoM cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ b'M:jKgsf] ;fdgf ug{ ;xof]u ug{ l;Sg]

tflnd k|bfosM ca xfdL vNalnPsf] lgGb|f / b'M:jKgsf] ;fdgf ug{] pkfox? x]/f} -tflnd k|bfos n] k'tnL dlxnfsf]] ;'lrnfO{ leQfdf 6f:g'x'G5_, of] k'tnL dlxnfsf] pkfox?sf] ;'lr xf] .

/ftL b'M:jKg jf c}7g ePsf] ;dosf nflu lbp;f]sf] ;dodf /fd|f cEof;x? ug{]lbp;f] ;dodf cfˆgf] sf]7fnfO{ /fd|/L cjnf]sg ug{'xf];\ h;n] ubf{ /flt b'M:jKg jf c}7g ePsf] ;dodf cfkm"nfO{ lgoGq0f ug{ / cfkm" cfˆg} sf]7fdf ePsf] lj:j:t x'g ;xh x'g]5 .

y :yflgo j:t' l:yltsf] Vofn /fVg'xf];\ . s'g}:yfgdf la'nL alQsf] Joj:yf gx'g ;S5 . o:tf] cj:yfdf cfˆgf] glhsdf ePsf] s'g} j:t'nfO{ ;dft]/ jf kl/rt cfjfhx? ;'g]/ cfkm"nfO{ ;r]t ug{ ;lsG5 .

cfkm" jt{dfg ;dodf ;'/lIft ePsf] dx;'z ug{ d2t ug{] j:t'x?sf] 5gf}6 ug{'xf];\ .xfd|f] O{lGb|osf] dfWodaf6 xfdLn] /fd|f gof+ cg'ejx? lbg ;S5f} / jt{dfgsf] ;dodf hf]l8g ;S5f} . k'tnL dlxnfn]] lgDg s'/fx? 5gf}6 ul/g\M

y cfˆgf] l;/fgLnfO{ :kz{ ug{ / em'nnfO{ dx;'z ug{] .

y ;Dej eP alQ afNg] / sf]7f jl/kl/ x]g{] .

y p7]/ a:g] / kfO{tfnfn] hldgdf 6]Sg] .

k'tnL dlxnfsf nflu oL ;a} pkof]uL eP . alQ afNg ;Dej gePsf] ;dodf sf]7fdf cWof/f] lyof] / pgn] j:t'x?:kz{ u/]/ / cfjfhx? ;'g]/ cfkm"nfO{ ;r]t ul/g\ .

lbp;f]sf] ;dodf Wofgk"j{s of]hgfx? agfpg] lbp;f]sf] ;dodf cfkm"n] 5gf}6 u/]sf of]hgfx?;+u kl/lrt x'g] . /ftL b'M:jKg jf c}7gaf6 lapem] kZrft of] pkof]uL x'g ;S5 .

b'M :jKg jf c}7gaf6 lapem]kl5sf] lgoldt ug{] lqmofsnfkx? :yflkt ug{'xf];\ . y zl//nfO{ rnfpg] k|of; ug{'xf];\ . lz/, cf}nfx? / kfv'/faf6 ;'?jft ug{'xf];\ .

y cfkm" ;'/lIft ePsf] dx;'z u/fpg] j:t'nfO{:kz{ ug{'xf];\ -l;/fgL jf em'n_

;a} cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfkm"nfO{ pkof]uL x'g] pkfox? ;f]Rg'kb{5 . ;xfosn] pgLx?;+u} oL pkfox?af/] 5nkmn ul/ cEof; ug{'kg{]5 .

5nkmnM b'M:jKgsf] ;fdgf ug{M /fd|f cg':df/sx? -!) ldg]6_

b'M:jKg jf c}7gsf] k|efjaf/] / cfˆgf] ;d'bfodf JofKt b'M:jKg jf c}7g k|ltsf] wf/0ffaf/] 5nkmn ug['xf];\ .

y tL b'M:jKg jf c}7g sltsf] vt/fk"0f{ ePsf] wf/0ff /fVb5g\ <

y tkfO{sf] cg'ejdf cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ b'M:jKg jf c}7gn] s:tf] k|efj kfb{5 <

y b'M:jKg jf c}7g ePkZrft tkfO{df s:tf ljrf/x? cfp5g\ <

y To;n] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ s:tf] dx;'z u/fpb5 <

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


!!)

;d'bfodf kmls{g] tof/L ug{]

;d'bfodf kmls{g] tof/L ug{]p2]ZoM cfˆgf] ;d'bfodf kms{]kl5 cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;fdgf ug{'kg{] r'gf}tLx? / ;d'bfodf kmls{g] k|lqmofnfO{ ;xh agfpg cfjZos kg{] ;xfotfx? :ki6 kfg{

syfsf] dfWodaf6 k'tnL dlxnfn]] cfˆgf] ;d'bfodf kmls{g]af/] ljrf/ ubf{ s] s:tf r'gf}tLx?sf] ;fdgf ul/g eg]/ a'emfpg'xf];\ . pgn] kmls{af/] ;f]Rbf pgsf] zl//df, dgdf, ljrf/df, efjgf / O{lGb|odf s:tf] dx;'z x'G5 elg atfpg'xf];\ .

ljleGg cj:yfdf ljz]iful/ n}lËs lx+;fsf 36gfsf] ;DaGwdf dfgj clwsf/ cfwfl/t k¢ltnfO{ cfkgfO{Psf] x'b}g . To:tf cj:yfdf zf]if0f o'Qm 36gf kZrft dlxnfx? l;dfGts[t x'G5g\ / kl/jf/ / ;d'bfoaf6 lt/:s[t x'g] u5{g . s]lx dlxnfx? cf3ft hGo 36gf cufl8sf] cfˆgf] hLgbuLdf kms{g klg rfxb}gg\ .

cf3ft hGo 36gf cg'ej u/]sf dlxnfn] pgLx?sf] l;k tyf cfkm" ;+nUg ePsf ultljlw åf/f cGo JolQm;+usf] ;DaGw s;/L k'g:yfkgf ug{ ;S5g\ <

5nkmnM ;+nUg r'gf}tLx?af/] 5nkmn ug{'xf];\ .

;xefuLx?nfO{ ;fgf] ;fgf] ;d"xdf ljefhg ul/ cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfˆgf] ;d'bfodf kms{g] lg0f{o u/]kl5 ;fdgf ug{'kg{] r'gf}tLx?af/] 5nkmn ug{'xf];\ / ;d'bfodf dfgj clwsf/ cfwfl/t k¢ltnfO{ cfkgfO{Psf] eP s] leGgtf x'Gyof] elg 5nkmn ug{ nufpg'xf];\ .

o:tf ;fdgf ug{] l;kx? l;s]sf cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ cfˆgf] ;d'bfodf kms{]kl5 cfO{kg{] r'gf}tLx?sf] ;fdgf ug{ / hLjg k'g:yfkg ug{ ;xh x'g] ub{5 .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

111efu @ M tfln

d

7'nf] :j/df eGg]

!!!

;d'bfodf kmls{g] tof/L ug{]

;d'bfodf kmls{g] tof/L ug{]p2]ZoM cfˆgf] ;d'bfodf kms{]kl5 cf3ft hGo 36gf cg'ej u/]sf JolQmn] ;fdgf ug{'kg{] r'gf}tLx? / ;d'bfodf kmls{g] k|lqmofnfO{ ;xh agfpg cfjZos kg{] ;xfotfx? :ki6 kfg{

tflnd k|bfosM d syfnfO{ lg/Gt/tf lbg uO{/x]sf] 5' .

lj:tf/} k'tnL dlxnfn]] k'gM hfu?s eO{g\ . pgn] l;s]sf ljleGg l;kx? lgw{Ss ?kdf k|of]u ug{ ;Sg] eO{g\ / ljrlnt eO{g] 8/ klg pgLdf sd x'b} uof] . pgL ljrlnt x'g] cj:yf cfPdf pgL t'?Gt} cfkm"nfO{ ;fdfGos/0f ug{ ;Sg] eO{g\ .

cem}klg pgsf] hLjg sf] Pp6f kf6f]n] pgnfO{ b'vL agfO{/x]sf] lyof] . To;af6 pgnfO{ w]/} lk8f x'g] ePsfn] pgn] To;af/] g;f]Rg cys k|of; ul/g\ . Ps lbg k'tnL dlxnfn] s]lx gelg g} ;xofuLn] Tof] s'/f cfkm} lgsflng\ . ;xfosn] ca pgn] cfˆgf] >Ldfg / kl/jf/;+u s'/f ug{ k|of; u/]/ pgLx?;+usf] ;DaGw k'g:yfkgf ug{] ;Defjgf eP gePsf] ljrf/ ug{] ;do ePsf] atfO{g\ .

k'tnL dlxnfn]] ;xfossf] s'/f ;'Gg] ljlQs} pgn] cfˆgf] >Ldfgn] pgnfO{ l/;n] el/Psf] cf+vfn] 8/nfUbf] ul/ x]/]sf] / pgnfO{ 3/af6 lgsfn]sf] ;DemLO{g\ . pgn] cfˆgf ?b} u/]sf aRrfx? ;DemLO{g\ / pgL efj"s eO{g\ . pgL ljrlnt eO{ ?g nfu]ls lyO{Gf\ t/ pgn] t'?Gt} cfkm"nfO{ ;fdfGos/0f ul/g\ / jt{dfg cj:yfdf kmls{O{g\ .

k'tnL dlxnf / ;xfosn] ;DefJo k'gld{ngsf af/]df 5nkmn u/] . ;xfosn] pgnfO{ lj:tf/} r/0fa¢ ?kdf cufl8 a9\g] eg]/ ;fDo agfO{g\ . s]lx ;xfosx? pgsf] kl/jf/ / ;d'bfo;+u s'/f ug{ tkm{ nfu] . k'tnL dlxnfn]] pgsf] ;d'bfodf /x]sL Ps dlxnfaf6 ;xof]u kfO{g\ . tL dlxnfdfly klg anftsf/ ePsf] / pgnfO{ klg pgsf] kl/jf/n] Tofu]sf] lyof] . tL dlxnf / k'tnL dlxnfn]] Ps csf{nfO{ ;xof]u u/] / pgLx?n] l;s]sf l;kx? k|of]u ug{ Ps csf{nfO{ ;DemfO{/x] . clk|o ;Demgfx? pgLx?sf] dg dl:t:saf6 x6fpg pgLx? To; ;d'bfodf ljt]sf /fd|f If0fsf ;Demgfx?af/] rrf{ ul//xg k|l/t ePsf lyP .

5nkmn

;xefuLx?nfO{ ;fgf] ;fgf] ;d"xdf ljefhg ul/ cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfˆgf] ;d'bfodf kms{g] lg0f{o u/]kl5 ;fdgf ug{'kg{] r'gf}tLx?af/] 5nkmn ug{'xf];\ / ;d'bfodf dfgj clwsf/ cfwfl/t k¢ltnfO{ cfkgfO{Psf] eP s] leGgtf x'Gyof] elg 5nkmn ug{ nufpg'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


!!@cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ cfˆgf] kl/jf/ / ;fdflhs ;~hfn;+uk'g{ldngsf nflu tof/ kfg{]

cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ cfˆgf] kl/jf/ / ;fdflhs ;~hfn;+u k'g{ldngsf nflu tof/ kfg{]p2]ZoM ;d'bfodf ePsf ;|f]t JolQm tyf ;xfosnfO{ ;+nUg u/fP/ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ cfˆgf] kl/jf/ tyf ;dfhdf kmsL{g tof/ x'gsf nflu cfjZos kg{] ;xfotfx? af/] dgg\ ug{]

cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ cfˆgf] kl/jf/ tyf ;dfhdf kmsL{g tof/ ug{sf nflu ;d'bfodf ePsf ;|f]t JolQm tyf ;xfosnfO{ kl/rfng ug{ dxTjk"0f{ /xG5 . o; k|lqmofdf ;/sf/n] sfo{Gjog ug{'kg{] lgod sfg'g tyf ;Demf}tfx? / dfgj clwsf/sf l;BfGtx? dfly ljrf/ ug{ dxTjk"0f{ x'g hfG5 . o;f] ubf{ ;/sf/n] tL dlxnfdfly ePsf] zf]if0fsf lj?¢ sf/jflx gu/]sf] / pgsf] ;'/Iffsf ljifodf rf;f] glbPsf] / oL lgod sfg'g tyf l;BfGtx? sfo{Gjog gePsf] :ki6 x'g hfG5 . pgLx? kmls{g nlu/x]sf] ;d'bfosf JolQmx?nfO{ of}g lx+;f, o;sf] hl6ntf tyf To:tf 36gf cg'ej u/]sf dlxnfx? dfly kg{] k|efjsf af/]df / ;d'bfodf klxn]sf] hLGbuLdf kmls{g nfu]sf tL dlxnfx?nfO{ ;'/Iff / ;Ddfgsf] Joj:yf lsg cfjZos x'G5 eGg] ljifodf a'emfpg' h?/L x'G5 .

oxf k|of]u ePsf s]lx ;fdfu|Lx? lrq gDj/ ! / tkfO{sf] ;+:s/0f cg';f/sf] lrq gDj/ ^ -dlxnfsf] ;dflhs ;Gbe{df c;n ;xfossf u'0fx?_ af6 lnO{Psf] 5 . klxn] g} 5nkmn ul/;s]sf ;d'bfosf ;|f]tx? klg k|of]u ug{ ;lsg]5 .

o; syfn] lgDg sfdx?sf] dxTj b]vfPsf] 5 y e/kbf{] ;|f]t JolQm vf]Hg]

y cf3ft tyf o; k|lt x'g] k|ltlqmofsf af/]df tL dlxnfsf kl/jf/hg / ;d'bfosf ;b:ox?nfO{ a'emfpg]

k|lzIf0f lgb{]zg

;xfosx?n] sfd ul//x]sf] kl/l:yltsf] cg';f/ of] syf gldNg klg ;Sb5 . s]lx cf3ft hGo 36gf cg'ej u/]sf dlxnfx? cfˆgf] ;d'bfoaf6 6f9f hfg'sf], pxf+x? PSnf] ePsf] jf ;d'bfodf kmls{g ;Dej gePsf] cj:yf x'g ;S5 . To:tf] cj:yfdf kl/l:yltdf ldNg] ul/ o; syfnfO{ km]/jbn ug{] k|of; ug{'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

113efu @ M tfln

d

7'nf] :j/df eGg]

!!#cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ cfˆgf] kl/jf/ / ;fdflhs ;~hfn;+uk'g{ldngsf nflu tof/ kfg{]

cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ cfˆgf] kl/jf/ / ;fdflhs ;~hfn;+u k'g{ldngsf nflu tof/ kfg{]p2]ZoM ;d'bfodf ePsf ;|f]t JolQm tyf ;xfosnfO{ ;+nUg u/fP/ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ cfˆgf] kl/jf/ tyf ;dfhdf kmsL{g tof/ x'gsf nflu cfjZos kg{] ;xfotfx? af/] dgg\ ug{]

tflnd k|bfosM d syfnfO{ lg/Gt/tf lbg uO{/x]sf] 5' .

ha pgLx? ;d'bfodf k'u], ;xfosn] ;j{k|yd Toxf ePsf ;|f]t JolQmx?n] k'tnL dlxnfsf] d2t ug{ ;Sg g;Sg]] af/] a'em] . pgLx?nfO{ To; ;d'bfosf] d'lvof tyf k0l8t ePsf] :yfgdf hfg nufO{of] . ;xfosn] cf3ft tyf cf3ftsf] k|efjsf] af/]df / anfts[t ePsL dlxnfsf] To; 36gfdf s'g} bf]if gePsf] a'emfP . ;d'bfosf] d'lvof tyf k'/f]lxtx?n] tL dlxnfx?sf] lk8f a'em] / o; 36gfdf pgLx?nfO{ bf]if lbg' gx'g] s'/f a'em] . pgLx?n] tL dlxnfx?nfO{ ;d'bfodf ;'/Iff k|bfg ug{ tof/ eP / ;xfosx?nfO{ tL dlxnfsf] kl/jf/;+u s'/fsfgL cufl8 a9fpg d2t ug{ O{R5's ePsf] atfP .

;xfosx?n] k'tnL dlxnfsf]] kl/jf/sf ;b:x?;+ s'/fsfgL ubf{ pgnfO{ To; 36gfaf6 cf3ft k'u]sf] / lk8fbfoL cj:yfaf6 clxn] k'gM ;fdfGo l:yltdf cfPsf] atfP . pgLx?n] k'tnL dlxnfn]] kljf/sf] hLjgofkgdf ;xof] ug{sf nflu l;nfO{ a'gfO{ h:tf gof+ l;kx? l;s]sf] klg atfP . ;d'bfosf] d'lvofn] anfts[t ePsL dlxnfsf] lk8f, o'¢df l;kflxx?sf] lk8f h:t} x'G5 elg atfP . pgn] k'tnL dlxnfnfO{{ ;d'bfon] k"0f{ ;xof]u ug{] / pgnfO{ nlHht x'g glbg d2t ug{] atfP .

k'tnL dlxnf otf s]Gb|df eO{/xbf, ;xfosx?n] pgsf] kl/jf/ tyf ;d'bfodf w]/} k6s uO{;s]sf lyP . Tof] k|lqmof r'gf}tLk"0f{ /x]sf] lyof] . pgsf afnaRrfx?n] cfdfsf] af/]df ;f]lw/xGy] t/ k'tnL dlxnfsf] >Ldfgn] pgsf] ljifdf s'/f lgsfNg klg lbb}gy], e]6\g t k/}} hfcf];\ . s]lx ;do kZrft, k'tnL dlxnfsf] >Ldfgsf] dg jblnof] / pgnfO{ cfˆgL >LdtLnfO{ x]g{ dg nfUof] . o;df pgnfO{ pgsf] kl/jf/sf ;b:ox?n] klg ;fy lbP .

k'tnL dlxnf klg cfˆgf] >Ldfg;+u e]6\g tof/ ePsf] cj:yfdf k'u]sL lyO{g\ / w]/} xKtf kl5 cfˆgf afnaRrfx?;+u e]6\g tTk/ lyOPg\ .

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!!$

syfnfO{ cGTo ug{]

syfnfO{ cGTo ug{] p2]ZoM plrt 9Ëaf6 syfsf] cGTo ug{]

o; syfsf] cGTo s;/L ul/g]5 eg]/ ;d"xsf ;xefuLx?;+u 5nkmn ug{' dxTjk"0f{ /xG5 . ;xefuLx?;+u} ldn]/ o; syfsf] cGTo lgwf{/0f ul/ pNn]v ug{'xf];\ . ;xefuLx?af6 syfsf] cGTosf af/]df ljleGg ljrf/x? ;+sng ug{'xf];\ / ;j{;Ddtdf syfn] ca s'g lbzf lng] eg]/ lgwf{/0f ug{'xf];\ . ljz]iful/ k'tnL dlxnf cfˆgf] ;d'bfodf s;/L kmls{g] l5g\ jf olb kmls{g ;Dej geP pgn] cfˆgf] hLjg ofkg s;/L ul5{g eGg] ljifodf Wofg lbg'xf];\ . o;nfO{ 5nkmnsf] klqmofaf6 ug{ ;lsG5 . ;xefuLx nfO{ ljleGg ljsNkx?sf] sNkgf ug{ nufpg'xf];\ / To;df hfl8Psf r'gf}tL tyf ;Defjgfx?sf] dgg\ ug{ nufpg'xf];\ .

k'tnL dlxnf 3/ kmls{pkZrft pgL ljrlnt ePsf] ;dodf ;DxfNgsf nflu pgL cfkm} tyf pgsf] kl/jf/sf ;b:ox?n] pgnfO{ ;xotf ul//x]sf] / pgn] lgoldt ;xotf kfO{/x]sf] ;'lglZrttf ug{'kg{] s'/fdf Wofg lbg'xf];\ . pgn] cfkm"nfO{ jt{dfg ;do;+u hf]8fO{/xg'kg{]5 .

o; syfn] cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ lgDg s'/f ;Demfp5 y pgLx?n] cfkm" k'g cf3ft dx;'z x'g] jftfj/0fdf ePsf] ;dodf l;s]sf l;k tyf ;fdfu|Lx? pkof]u

ug{ tof/ x'g'kg{]5

y pgLx?n] ljZjf; ug{] sf]lx JolQm cfkm";+u x'bf l;k ;fdfu|L pkof]u ug{ ;xh x'G5

y gof+ cg'ejx? a6'Ngsf nflu k'gMk|of; ug{'kg{]5 .

;xefuLx?n] k'tnL dlxnfsf]] ;d'bfodf k'g{udgsf] kl/b[iosf] of]hgf agfpg] qmddf ;lqmotfsf ;fy ;+nUg ePsf] / To; k|lqmdf x'g] r'gf}tL tyf ;Defjgfx?sf] klxrfg ul//x]sf] ;'lglZrft ug['xf];\ .

cEof; *M syfsf] cGTo ug{]

syfnfO{ pkrf/sf] dfWod agfpg, To;sf] cGTo s'g} cfzf ;lxt ug{'kg{] x'G5 . ;d'bfodf pknAw ;|f]tx?sf] klxrfg ug{ k|of; ug{'xf];\ . To;kl5 afsL syfsf] ;f/ lgsfNg'xf];\ .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

115efu @ M tfln

d

7'nf] :j/df eGg]

!!%

syfnfO{ cGTo ug{]

syfnfO{ cGTo ug{] p2]ZoM plrt 9Ëaf6 syfsf] cGTo ug{]

tflnd k|bfosM ca xfdLn] ug{] of] clGtd cEof; xf] . tkfO{sf] ljrf/df o; syfsf] cGTo s;/L x'G5 h:tf] nfU5 <

cGTodf k'tnL dlxnf cfˆgf] 3/df kmls{g ;do eof] . pgL cQflnO{/x]sL lyO{g / PslrQ x'g pgnfO{ sl7g eO{/x]sf] lyof] . ljutsf lk8fbfoL ofbx?nfO{ la;{gsf nflu pgn] pgs} ufp+sL csL{ dlxnfsf] ;xof]udf ufp+df ljtfPsf /fd|f ofbx?nfO{ ;DemLg sl7g k|of; ul//x]sL lyOg\ .

;xfosn] pgnfO{ To; ufp+ tyf Toxfsf] jftfj/0fn] pgnfO{ ljrlnt agfpg ;Sg] r]tfjgL lbO{g\ . pgn] elgg\, ætkfO{n] oxf+ l;s]sf ;fdfGos/0fsf ;a} cEof;x? ug{'k5{ . tkfO{ ;fdfGo cj:yfdf cfPkl5 csf{] P06f kmfO{bfhgs /0flgtL ckgfpg ;lsG5, cf3ft ePsf] ;do / jt{dfg ;dodf s] leGgtf 5 elg ljrf/ ug{] /0flgtL . cf3ftsf] ;Demgfn] k'gMcf3ft lgDTofp5 eGg] tkfO{nfO{ yxf 5 . tkfO{ vf]nf b]Vbf tL ;Demgf cfp5g\ eg] To; vf]nfnfO{ lgofn]/ jt{dfg ;dosf] Tof] vf]nf / klxn]sf] vf]nfdf s] leGgtf /x]sf] 5 elg ljrf/ ug{'xf];\, clxn] Tof] vf]nf zfGt ePsf] / tL l;kfx?x? uO{;s]sf] oyf{y cfkm}nfO{ atfpg'xf];\ . o;/L tkfO{n] ;lqmo eP/ cfkm"nfO{ ;Dxfn]/ Tof] ;dodf cfkm" ;'/lIft ePsf] dx;'z u/]kl5 tkfO{n] To; :yfgdf ePsf kl/jt{gx? b]Vg ;Sg'x'g]5 / jt{dfg ;do / ljutdf ePsf] leGgtf dx;'z ug{'x'g]5 . tkfO{n] cfkm"nfO{ gof+ cg'ejx? ;+sng ug{'x'g]5 h'g cg'ej rf8} g} tkfO{sf /fd|f cg'ejx? x'g]5g\ / tL cg'ejx?n] tkfO{nfO{ jt{dfg ;do;+u hf]l8/xg d2t ug{]5g\ / ljutsf ;DemgfnfO{ ljutd} l;ldt /fVg]5g\ . o;n] tkfO{nfO{ cfkm" ca vt/fdf gePsf] dx;'z u/fpg]5 . ha tkfO{n] s]lx leGgtf b]Vg'x'G5, cfkm}nfO{ Tof] leGgtf ;'gfpg'xf];\ .Æ

k'tnL dlxnf cfˆgf] ;d'bfodf kms{g / >Ldfg tyf afnaRrf;+u e]6\g tof/ ePsL 5g\ . pgn] Ps hgf ;xfossf] ;fydf Toxf hfg] lg0f{o ul/g\ .

cEof; *M syfsf] cGTo ug{] -;fgf] ;d"xdf !% ldg]6_

syfsf] cGTo s;/L x'G5 eGg] ljifodf 5nkmn ug{sf nflu ;fgf] ;d"xx? agfpg'xf];\ . lˆnk rf6{df pNn]v ul/Psf k|Zgx?df cfwfl/t eP/ 5nkmn ug{'xf];\ .

y k'tnL dlxnf cfˆgf] ;d'bfodf kms{g] a]nf cfkm"nfO{ ;fdfGos/0f ug{sf nflu cfˆgf] ;fydf s] lnP/ cfO{g\ <

y pgn] cfkm"nfO{ jt{dfg ;dodf /lx/xg d2t ug{sf nflu s] ul/g\ <

y ;xfosn] pgnfO{ pxfotf ug{ s] ul/g\ <

y cfkm" anfts[t ePsf] :yfgdf /x]sf] pgnfO{ dgkg{] vf]nf b]Vbf pgn] s:tf] dx;'z ul/g\ <

y pgn] cfˆgf] >Ldfg / afnaRrf b]Vbf s:tf] dx;'z ul/g\ <

y pgn] s:tf] k|ltlqmof lbO{g\ <

• pgsf] afnaRrfx?n] s:tf] k|ltlqmof lbP <

• pgsf] >Ldfgn] s:tf] k|ltlqmof lbg'eof] <

• pgsf] >Ldfgsf] kl/jf/sf cGo ;b:on] s:tf] k|ltlqmof lbP <

y pgL kmls{Pkl5 To; ;d'bfosf cGo JolQmn] pgnfO{ s;/L d2t u/] <

y s] pgn] To; ;d'bfosf cGo JolQm;+usf] ;DaGwnfO{ k'gM:yflkt ul/g\ < sf];+u ul/g <

y syfsf] cGTo s;/L eof] <

tflnd k|bfos n] tkfO{x?nfO{ cuf8L cfP/ cfˆgf ljrf/x? pNn]v ug{ nufpg'x'g]5 .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


!!^

syfsf ljleGg cGTox?sf] cGj]z0f ug{]

syfsf ljleGg cGTox?sf] cGj]z0f ug{] p2]ZoM ;kmn pkrf/ k¢tLsf] wf/0ffsf] cGj]if0f ug{ / ;d"xnfO{ syfsf] Ps plrt oyfy{jfbL ;dfkgsf] lgdf0f{ ug{] cg'dtL lbg]

;d"xsf ;xefuLx?nfO{ syfsf] cGTo lgwf{/0f ug{] cj;/ lbgfn] pxf+x?sf] l;k tyf /rgfTdstf k|bz{g xG5 . To;kl5 xfdL pxf+x?sf] ;+:s[tL / ;Gbe{df ldNg] ul/ ;kmn pkrf/ k¢tLsf] af/]df 5nkmn ug{]5f} .

of] Ps dxTjk"0f{ ;jfn xf] . ;xefuLx?nfO{ pxf+x?sf] nflu ;kmntfsf dfkb08x? s] s] x'g eGg] ljifodf 5nkmn ug{'xf];\ . pxf+x?sf] sfo{ ;kmn eof] eGgsf nflu s]s] dfkb08 k'/f x'g'k5{ ? pxf+x? c;kmn x'g'eof] eg] s:tf] dx;'z ug{'x'g]5 jf s] ug{'x'g]5 <

;xefuLx?nfO{ cfˆgf] JolQmut cg'ej ;'gfpg nufpg'xf];\ . pxf+x?sf] ;kmntf k|ltsf] wf/0ffnfO{ cem km/flsnf] agfpg] k|of; ug['xf];\ . o;f] ug[ Pp6f pkfo, k'tnl dlxnfn] l;s]sf] x/]s l;knfO{ lnP/ To;nfO{ ;kmntfsf] ?kdf JofVof ug{'xf];\ . tL dlxnfnfO{ ;xfotf ubf{ ;xofuLn] ljleGg k6s ;kmntf xf+l;n u/]sf] atfpg'xf];\ . s'g} a]nf s]lx ;+:s[tL cg';f/ ;kmntfsf] wf/0ff ;fw'/f] jf ;Vt x'g] u5{ h;n] ubf{ ;xfosnfO{ cfkm" c;kmn ePsf] dx;'z x'g ;S5 eg]/ ;r]t /xg'xf];\

;xefuLx?nfO{ k'tnl dlxnfn] gof+ l;kx?, ;fdfGos/0fsf pkfox? l;s]/, cGo cf3ft hGo 36gf cg'ej u/]sfx? ;+u ;DaGw :yflkt u/]/ s] k|fKt eof] eg]/ ljrf/ ug{ nufpg'xf];\ .

;xefuLx?nfO{ lgDg cj:yfdf pxf+n] s] ug{'x'g]5 elg ;f]Wg'xf];\ .

y k'tnl dlxnfn] cfˆgf] kl/jf/;+u kmls{g] lg0fo u/]sf] cj:yfdf

y kl/jf/n] pgnfO{ :jLsf/ gu/]sf] cj:yfdf

y k'tnl dlxnfn] cfˆgf] kl/jf/;+u g/xg] lg0fo u/]sf] cj:yfdf

y k'tnl dlxnfn]] cfˆgf] kl/jf/ ljgf gof+ hLjg afRg] lg0fo u/]sf] cj:yfdf

cf3ft hGo 36gf cg'ej u/]sf JolQmx?sf] cfˆgf] kl/jf/ afx]s cGo e/kbf{] ;|f]tx?sf] ;Defjgf ePsf] jf gePsf] yk ljrf/ ug{'xf];\ . ;d'bfodf cGo s:tf ;|f]tx? /x]sf] / ;d'bfo aflx/ s:tf ;|f]tx? pknAw x'G5 elg ;f]Wg'xf];\ .

s'g} cj:yfdf ;kmntfk|ltsf] xfd|f] kf/Dkl/s a'emfO{df Xf; cfof] eg] To; cj:yfdf xfdL s;/L k'g cfzfbfoL x'g ;S5f} / s]lx d2tsf pkfo l;h{gf ug{ ;S5f} eGg] ljifodf ;xefuLx? ;+u} ljrf/ ug{'xf];\ .

To;kl5 cfkm"n] d2t ug{ g;Sbf jf c;kmn ePsf] dx;'z x'bf, ;xefuLx?nfO{ s:tf] dx;'z x'g ;S5 eGg] ljifodf 5nkmn ug{'xf];\ . cf3ft hGo 36gf cg'ej u/]sf dlxnfx?;+u sfd ubf{ / d2t ug{ sl7g ePsf] l:ytLdf ;xfosx?nfO{ s:tf] ;xfotfsf] cfjZostf x'G5 <

5nkmnM ;kmntfsf] dfkg

;xfos tyf ;xefuLx?sf] ;kmntf / c;kmntf k|ltsf] wf/0ff a'lem;s]kl5, tflndsf] ;dfkg ;DalGw 5nkmnsf] ;'?jft ug{'xf];\ . ;dfkg ug{ ;sf/fTds ;do l;h{gf ug{'xf];\ .

cGTodf k'tnl dlxnfn]] syfsf] clGtd klIf]b ;'gfpg ;Sg'x'g]5 . s] syf plrt 9+udf cGTo eof] <

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

117efu @ M tfln

d

7'nf] :j/df eGg]

!!&

syfsf ljleGg cGTox?sf] cGj]z0f ug{]

syfsf ljleGg cGTox?sf] cGj]z0f ug{] p2]ZoM ;kmn pkrf/ k¢tLsf] cGj]if0f ug{ / ;d"xnfO{ syfsf] Ps plrt oyfy{jfbL ;dfkgsf] lgdf0f{ ug{] cg'dtL lbg]

tflnd k|bfosM ca xfdL k'tnL dlxnfsf] syfsf] cGTodf cfO{k'u]sf 5f} . s] pgn] cfˆgf] kl/jf/ k'gMk|fKt ul/g\ < s] pgn] s'g} ;dodf pgsf] Tof] lk|o vf]nfsf] lsgf/df a;]/ Toxf zfGtLsf] cg'e'tL ug{ ;Sg]l5g\ <

xfdL o;af/] cglj` 5f} . o;df ljleGg ;DefJo k|ltkmnx? /x]sf 5g\ / xfdLn] s]lx k|ltkmn dfq cGj]if0f u/]sf 5f} .

tkfO{n] xfn x]l//x]sf] 36gf nufot x/]s kl/l:yltdf xfdLn] k|bfg u/]sf] ;xof]u tyf cf3ft hGo 36gfsf] cg'ej u/]sf JolQmsf] k|of;nfO{ æ;kmntfÆ eGg ;lsG5 ls ;lsGg eg]/ d'Nof{sg ug{'kb{5 .

xfdL s]lx If0f æ;kmntfÆ sf] af/]df dgg\ u/f} . of] cfkm}df r'gf}tLk"0f{ 5 t/ of] dxTjk"0f{ klg 5 lsgeg] xfdL k|foh;f] o;s} e/df cfˆgf] sfd / k|of;x?sf] dxTj a'‰g] / cfkm"nfO{ cfzfbfoL agfpg] u5f}{ .

-k'tnL dlxnfn] To;kZrft ;'vL hLjg latfpg yflng\_ eGg] oyfy{ gx'g ;S5 . To;f] eP æ;kmntfÆ eg] s] xf] t < æ;kmntfÆ sf] ljifodf rrf{ ubf{ s:tf] cj:yfsf] rrf{ ug{] <

o;af/]df s]lx ;do ljrf/ u/f} . tkfO{n] ljutdf æ;kmntfÆ dfkg s;/L ug{'ePsf] lyof] < xfdLn] oxf+ ltg lbg latfO{;s]kl5 s] tkfO{sf] æ;kmntfÆ k|ltsf]] b[li6sf]0fdf s'g} kl/jt{g cfPsf] 5 < tkfO{sf nflu d'Vo ;jfnx? s] /x]sf 5g\ <

;kmntfsf] csf{] kf6f] eg]sf] c;kmntf g} xf] . xfdL ;a]n] s'g} g s'g} ;dodf cfˆgf] sfddf c;kmn ePsf] dx;'z u/]sf x'G5f} . cfzf u/] cg';f/ xfdLn] cf3ft hGo 36gf cg'ej u/]sf dlxnfx?sf] d2t ug{ g;ls/x]sf] x'g ;S5 . ;Dejt, xfdLn] ;xof]u ul//x]sf] dlxnfn] cfˆgf] dof{bf tyf zlQm k'gM:yfkgf ug{ cfkm" tyf cGo JolQmdf s'g} ;|f]t ge]l6/x]sf] x'g ;S5 . tkfO{n] o:tf c;kmntfsf] ;fdgf s;/L ug{'ePsf] 5 < To:tf] cj:yfsf] ;dodf tkfO{n] s:tf] dx;'z ug{'ePsf] lyof] < s] tkfO{ tL efjgfx?af6 aflx/ lg:sg ;Sg'ePsf] lyof] < xfdLn] oL ltg lbgdf u/]sf ultljlwn] s] tkfO{nfO{ oL ljifodf ljrf/ ug{ d2t u¥of] <

5nkmnM ;kmntfsf] dfkg -!) ldg]6_

æ;kmntfÆ sf] ljifodf rrf{ ubf{ s:tf] cj:yfsf] rrf{ ug{] <

;a}nfO{ wGojfb . ca xfdL o; sfo{zfnfsf] cGTodf cfO{k'u]sf 5f} / d tkfO{x?nfO{ d]/f] ljrf/df o; syfsf] cGTo s;/L x'g ;S5 eg]/ atfpg]5' . s] tkfO{ ;lhnf] ul/ al;/xg'ePsf] 5 < To;f] eP d ;'?jft ub{}5' .

tflnd k|bfos n] cfˆg} efiffdf To; syfsf] cGTo ;xefuLx?nfO{ ;'gfpg'x'G5 .

;fd

fGoLs/0f cEof;

e"ldsf cEof;

5nkmn

d'Vo s'/f

cEof;

TR

AINER ADVICE

efu

@ M tfln

d


!!*

;xefuLx?n] oxf l;s]sf 1fgx? eljiodf cfˆgf] sfddf k|of]u ug{]

;xefuLx?n] oxf l;s]sf 1fgx? eljiodf cfˆgf] sfddf k|of]u ug{] p2]ZoM ;xefuLx?nfO{ pgLx? oxf cfpbf yflt /fv]sf] sfdx? ;Dem]/ o; sfo{zfnfdf l;s]sf / cfbgk|bfg ePsf l;kx? tL sfddf s;/L k|of]u ug{] eGg] af/]df ljrf/ ug{ k|f]T;fxg ug{] .

o; sfo{zfnf ca clGtd r/0fdf cfO{k'u]sf] 5 . ;xefuLx?nfO{ k'tnL dlxnfsf] syfaf6 ePsf] l;sfO{ / pgsf] hLjgdf 36]sf] eofgs 36gfsf] ;ldIff ug{'xf];\ .

;xefuLx?sf nflu oxf+ cfbg k|bfg u/]sf syf tyf 5nkmnx? ;Dem]/ tLgnfO{ k|of]udf Nofpg] / dfgj clwsf/ cfwfl/t k¢ltnfO{ Jojxf/df ptfg{] sfo{ r'gf}tLk"0f{ /xg] s'/fdf hf]8 lbg'xf];\ . pxf+x? cfˆgf] sfddf kmls{;s]kl5 cfkm"n] l;s]sf l;k tyf cEof;x? ul//xg'kg{]5 eGg] klg atfpg'xf];\ .

lgDg a'bfx?df hf]8 lbg'xf];\M

s= cfwf/e"t l;BfGt y tkfO{ ;xof]u ug{ rfxg'x'G5 elg atfpg'xf];\

y cfb/sf] efjgf JoQm ug{'xf];\ .

y ;+u} a:g] cg'dlt dfUg'xf];\

y ;+u} a:bf b'/L / ;fldKotfnfO{ ;Gt'ng ug{'xf];'

y pxf+n] tkfO{;+u s'/f ug{ ;xh dx;'z ug{] ;do k|bfg ug{'xf];\

y w]/} k|Zgx? g;f]Wg'xf];\

y pxf+n] cfˆgf] O{R5f cg';f/ af]Ng jf gaf]Ng ;Sg'x'G5 elg atfpg'xf];\

y pxf+nfO{ cfˆgf] syfsf] lgoGq0f pxf+ cfkm}n] ug{ ;Sg'x'g]5 elg atfpg'xf];\ .

v= ;a} 36gf / ;a} 36gfsf lkl8t JolQm leGg x'G5g\;xfosn] o:tf 36gfaf6 lkl8t dlxnfnfO{ syfx? ;'gfpbf, ;Nnfx lb+bf / ;fdfGos/0f cEof;x? u/fpbf, oxf l;s]sf ;a} l;k ;fdfu|Lx? h:tfsf] To:t} k|of]u ug{' eGbf cfkm}n] cf+sng jf ljrf/ u/]/ cfˆg} efiffdf l;k tyf ;fdfu|Lsf] k|of]u ug{'kg{]df hf]8 lbg'xf];\ . o;df s'g} 5f]6s/L ckgfpg' x'b}g .

To;}ul/ s]lx k|Zgx? ;f]Wg cfjZos x'G5 . lkl8t dlxnfn] s:tf ;|f]tx?df cfkm" nufot cGodf lge{/ x'g] < s] d}n] pgsf] kl/l:ylt k"0f{ ?kdf a'em]sf] 5' < s] d pgnfO{ ;Nnfx lbg] plrt l:yltdf /x]sf] 5' < d}n] pgnfO{ cfkm"dfly ljZjf; ug{ nufP eg] s] d pgsf] ljZjf; /fv\g ;S5' <

;xfossf gftfn] s] d}n] ug{ g;lsg] afrf t u/]sf] 5}g < d}n] k|bfg ul//x]sf] ;xof]u kl5 ;Dd k|bfg ul//xg ;S5' <

k|lzIf0f lgb{]zg

tkfO{n] cGTodf lbg] l6Kk0fLdf ;a} ;xefuLx?nfO{ pxf+x?sf] of]ubfgsf nflu wGojfb lbb} pxf+x?sf] cfufdL sfo{x?sf] ;kmn x'g] z'esfdgf lbg'xf];\ . pxf+x?nfO{ Ps csf{;+u ;Dks{df /xg eGg'xf];\ / yk ;xof]usf] cfjZostf ePdf HHRI df ;Dks{ ug{ eGg'xf];\ . ;Dej eP ;Dd k|df0fkq ljt/0f, kmf]6f] ;lxt ;fgf] ;df/f]x ;+u} sfo{zfnfsf] ;dfkg ug{'xf];\ .


119efu @ M tfln

d

7'nf] :j/df eGg]

!!(


;xefuLx?n] oxf l;s]sf 1fgx? eljiodf cfˆgf] sfddf k|of]u ug{] p2]ZoM ;xefuLx?nfO{ pgLx? oxf cfpbf yflt /fv]sf] sfdx? ;Dem]/ o; sfo{zfnfdf l;s]sf / cfbgk|bfg ePsf l;kx? tL sfddf s;/L k|of]u ug{] eGg] af/]df ljrf/ ug{ k|f]T;fxg ug{] .

tflnd k|bfosM o; sfo{zfnf ca clGtd r/0fdf cfO{k'u]sf] 5 . oL ltg lbgdf xfdLn] k'tnL dlxnfsf]syfaf6 / pgsf] hLjgdf 36]sf] eofgs 36gfaf6 w]/} s'/fx? l;s]sf 5f} .

y lsg To:tf lx+;f cg'ej u/]sf dlxnfx?n] cfˆgf] ljrf/ tyf efjgfx? ;+u} ;+3if{ ul//x]sf x'G5g\ <

y lsg gof+ cg'ej / ultljlw / cf3ftsf] k|ltlqmof k'g hufpb5 <

y lsg lkl8t dlxnf k"0f{ ?kdf PSnf] ePsf], x/fPsf] / cof]Uo ePsf] dx;'z u5{g\ <

y lkl8t dlxnf x?n] cfˆgf] zlQm, dof{bf k'gM:yflkt ug{ / k'gMcfzfbfoL x'g pgLx?sf nflu ljleGg k¢ltx? pkof]uL x'g ;S5g\ .

tkfO{sf] d'Vo r'gf}tL eg]sf] oxf+ cfbg k|bfg u/]sf syf tyf 5nkmnx? ;Dem]/ tLgnfO{ k|of]udf Nofpg] / dfgj clwsf/ cfwfl/t k¢ltnfO{ Jojxf/df ptfg{' xf] .

xfdLn] oxf ;+u} u/]sf ;a} ultljlwsf] ;ldIff t d ug{ ;lSbg xf]nf t/ s]lx cfwf/e"t s'/fx? lgDg /x]sf 5g\ .

-tflnd k|bfos n] cufl8sf] k[i7df ePsf cfwf/e"t l;BfGtx?nfO{ cf}Nofpg'x'G5_

ca d Ps sbd kl5 ;/]/ xfdLn] u/]sf ;a} sfdnfO{ Pp6f b[li6sf]0fdf /fVg]5'

xfdLn] Ps dlxnfsf] syf, pgsf] ef]ufO{ / ;fdfGo hLjgdf kmls{g] qmdnfO{ k5\ofof} . jf:tljs hLjgdf x/]s lkl8t dlxnf leGg x'G5g\ / x/]s 36gf leGg x'G5g\ . To;}n] oxf l;s]sf ;a} l;kx? h:tfsf] To:t} k|of]u ug{ ldNb}g . x/]s kl/l:yltdf tkfO{n] cfkm}n] cf+sng jf ljrf/ u/]/ tL lkl8t dlxnf nfO{ cfjZostf ePsf] ;xof]u lgwf{/0f ug{'kg{]5 . o;df s'g} 5f]6s/L x'g'x'b}g . td;ft ul/

t;y{ oxf cfbgk|bfg ePsf l;k tyf l;s]sf cEof;x?nfO{ tkfO{ cfkm}n] a'em]/ cfTd;ft ug{'kg{]5 . To;kl5 dfq tkfO{n] kl/l:ytLsf] ;fGbeL{stf cg';f/ tL l;k tyf ;fdfu|Lx?nfO{ kl/dfh{g u/]/ lkl8t dlxnf nfO pkof]uL x'g] ul/ k|of]u ug{ ;Sg'x'g]5 .

To;}ul/, d tkfO{x?nfO{ s]lx dxTjk"0f{ / ;w} k|f;+lus x'g] k|Zgx? sf] ;'emfj lbg]5'

y lkl8t dlxnfn] s:tf] >f]tx?sf] k|of]u ug{;Ls5g\<

y s] d jf cGo ;xfos n] pgL;+u lg/Gt/ e]l6/xg ;S5' ls ;lSbg, ls slxn]sflx dfq} e]6\g ;S5' <

y ;xfossf] gftfn] dnfO{ pgsf] cj:yfsf] af/]df slt hfgsf/L 5 < s] Tof] hfgsf/L kof{Kt 5 <

y ;xfossf] gftfn] s] d}n] ug{ g;lsg] afrf t u/]sf] 5}g < d}n] k|bfg ul//x]sf] ;xof]u kl5 ;Dd k|bfg ul//xg ;S5' <

y hlxn] klg lkl8t dlxnfsf] lxtsf] af/]df ;f]Rg'xf];\ / cfkm"n] kl5 ;Dd k|bfg ug{ g;Sg] ;xof]usf] jfrf gug{'xf];\ .

;Dks{df /lx/xg'xf]nf . ;dfkg ;df/f]x, k|df0fkq ljt/0f tyf ljbfO{ sfo{qmd

efu # l;4fGt

o; efu # df pNn]v ePsf ;}BflGts tTjx?n] efu .. sf] tflndnfO{ ;dy{g k|bfg ug{]5 . o; efun] tflndsf ;DaGwdf yk ;Gbe{ k|bfg ug{]5 / oxf /x]sf 5nkmnsf ljifox? nueu efu @ df pNn]v ePs} qmddf b]vf kg{]5g\ . efu # sf s]lx v08x?n] efu @ df pNn]v gePsf ljifox? ;d]6\g]5 . ljz]iful/, o; efudf of}g lx+;faf6 hlGdPsf aRrfx?sf] cj:yfsf af/]df hfgsf/L lbg]5 .

efu #!= cf3ft !@#

@= anfTsf/sf] lj/f;tM anfTsf/af6 hlGdPsf aRrfx? !#!

#= ;+:s[lt / cf3ft ;DalGw a'emfO{ !#$

$= ;~rf/sf ;Lkx? !#&

%= ;xfosx?sf nflu ;xof]u !#(

^= ;d'bfo tkm{ hfg] (Approaching the community) !$!

&= ;d'bfodf kmls{g] (Returning to the community) !$$

*= l/kf]l6{Ë (Reporting) !$%

(= e"ldsf clegosf pbfx/0fx? !$(

!)= kmnf] ck !%#

121efu # M tfln

d!@!

123efu # M l;4fGt

!@#

!= cf3fto; v08df xfdL cf3ftnfO{ kl/efifLt ul/ r/d hLjg–3ftL 36gfx?k|ltsf] zfl/l/s / dfgl;s k|ltlqmofx?sf] j0f{g ug{]5f} . To:tf cg'ejx?k|lt dflg;x?n] ljleGg k|ltlqmofx? lbG5g\ t/ Jojxf/sf s]lx 9f+rf ;dfg x'g] u5{g\ . xfdLn] oxf+ vt/f, hf]lvd / ckdfghgs lx+;fk|lt tTsfn jf bL3sflng ;do;Dd x'g] ;fdfGo k|ltlqmofx?af/] rrf{ ug{]5f} .

hl6n tgfj / hLjgnfO{ 3ft k'of{pg] 36gfx? k|ltsf] k|ltlqmofdfgj hftLx?n] klxn] b]lv g} cf3ftk"0f{ 36gfx?sf] ;fdgf ub{} cfO{/x]sf 5g\ . xfd|f] zfl/l/s k|ltlqmofx? ;DejtM ;dosf] ;fy cl8u /x]sf] 5 . vt/f k|ltsf] xfd|f] wf/0ffn] s'g} 36gfaf6 xfdLdf kg{] zfl/l/s tyf dfgl;s k|efjdf km/s kfg{] x'bf s:tf] 36gfn] xfdLnfO{ cf3ft k'U5 eGg] 7Dofpg sl7g x'G5 . slx JolQmx?df eofgs 36gfx?sf] klg s'g} k|efj b]lvb}g t/ s]lx JolQmx?nfO{ Tolx 36gfn] ulx/f] k|efj kfg{] u5{ / pgLx? ynf kg{] u5{g\ . JolQmx?n] ljleGg lsl;dsf l:yltsf] ;fdgf ug{] /0flgltx? k|of]u ug{] u5{g\ / pgLx?sf] tgfjnfO{ ;xg] Ifdtf ljleGg x'g] u5{ . o;n] pgLx?n] cfˆgf] kl/l:yltnfO{ s;/L JofVof ub{5g\ / pgLx? slQsf] ;+j]bglzn 5g\ eg]/ b]vfp5 / pgLx?sf] j/k/sf] ;d'bfosf] k|ltlqmof a'‰g klg d2t ub{5 .

tgfj l;h{gf ug{] tTjs'g} Ps k|ltlqmof lg/Gt/ pTkGg x'gsf nflu tgfj l;h{gfug{] s'g} tTj x'g' k5{ . s'g} cf3ft hGo 36gfaf6 aRg] qmddf dfgl;s ?kdf cf3ft k'Ugsf nflu To; JolQmn] ljgfzsf/L jf hLjg tyf cfˆgf] lgi7fnfO{ hf]lvddf kfg{] s'g} 36gfsf] ;fdgf u/]sf] x'g'kb{5 -ljZj:jf:Yo ;+u7g åf/f kl/efifLt_ . s]lx JolQmsf nflu To:tf 36gf k|ToIf b]Vg' g} sflkm x'g] u5{ . tgfj l;hgf{ ug{] tTjx? e'O{rfnf], ;'gfdL, o'¢, a}sdf n'6, cyjf lg/Gt/ eO{/xg] 3/]n' lx+;f jf ul/jL, h] klg x'g ;S5 .

dflg;x?sf] tgfj jf hf]lvd k|ltsf] k|ltlqmof ljleGg x'g] ePtfklg, anftsf/, oftgf jf o'¢;+u ;DalGwt x'g] lx+;fn] h'g ;'s} ;+:s[lt, pd]/ tyf lnËsf JolQmx?df p:t} 3fts k|efj kfg{] ub{5 . To;}n] To:tf cg'ej kZrft cf3ftsf] nIf0f b]vfkg{' ;fdfGo xf] .

cf3ft k|ltsf] k|ltlqmof (Reactions to trauma)

tn, xfdLn] cf3ft hGo 36gf kl5 x'g] ljleGg k|ltlqmofx? pNn]v u/]sf 5f} . xfdLn] u/]sf] ljj/0f cGt{/fli6«o g}bflgs k|0ffnL, d'VotM DSM-IV-cd]l/sL dgf] lrlsT;f P;f]l;PPzg !(($_ / ljZj:jfYo ;+u7gsf] cGt{/fli6«o /f]u juL{s/0f (ICD-10) sf] cfwf/df /x]sf] 5 .

tLj| tgfj k|ltsf] k|ltlqmof (Acute stress reaction)

ljZj:jfYo ;+u7gsf cg';f/, æof] Ps Ifl0fs ljsf/ xf] h'g Ps JolQmdf cGo s'g} dfgl;s ljsf/ ljgf c;fwf/0f zfl/l/s / dfgl;s tgfj sf] k|ltlqmof :j?k ljsf; x'g] u5{ / s]lx 306f jf lbgdf x/fp5Æ (ICD-10) .

;fdfGotof dflg;x? clgoldt tyf kl/jt{lgo Jojxf/x? b]vfpg] u5{g\ . 36gfsf] t"?Gt kl5 pgLx? cndNn kl//x]sf x'G5g\ / cfˆgf] Wofg s'g} s'/f df s]lGb|t ug{ c;xh dx;'z ul//x]sf x'G5g\ . pgLx?nfO{ Tof] 36gf sfNklgs ePsf] dx;'z x'G5 / pgLx?n] s]lx geP sf] h:tf] Jojxf/ ug{ u5{g\ . olb pgLx?sf] efjgfTds pQ]hgf zlQmzfnL eP eg], pgLx? cNdlnPsf] cj:yfdf k'Ug ;S5g\ .

To;kl5, s]lx dflg;x? cfkm"nfO{ To; cj:yfaf6 aflx/ lgsfN5g, cnlUuG5g\ jf cfkm"nfO{ j]js'km t'Nofp5g eg] s]lx dflg;x? cQflnP/ Toxfaf6 efUg vf]H5g\ . pgLx?df 8/ / lrGtfsf nIf0f b]lvG5, pgLx?sf] d'6'sf] 98'sg a9]sf] x'G5, kl;gf cfp5, pN6L cfpg vf]h]sf] h:tf] x'G5, sfd 5'6\5, Zjf; km]g{ dl7g dx;'z x'G5 jf zl//sf] ljleGg efudf b'vfO{ dx;'z x'G5 . k]6 tyf df+zk];Lx?df b'vfO{ dx;'z x'g' ;fdfGo xf] . s]lx dflg;x?n] s] ePsf] lyof] eg]/ klg ;Demg ;Sb}gg\ .

efu

# M l;

4fGt

!@$

tLj| tgfj k|ltsf] k|ltlqmofx?df dfly pNn]v ePsf ;Dk"0f{ ;+s6 k|ltlqmofx? / To;sf ;fy} dfgl;s em6\sf ‘psychic shock’ -cf3fthGo 36gf kZrft t'?Gt x'g] k|ltlqmof_ / n8fs" ysfg ‘combat fatigue’ -;z:q o'¢df ;xefuL x'bf jf k|ToIf cg'ej ubf{ x'g] k|ltlqmof_ ;d]l6G5g\ .

tLj| tgfj k|ltsf] hl6n k|ltlqmofx? S]lx xKtf kZrft x/fpg] ub{5 / w]/} dflg;x? s'g} klg lsl;dsf] lb3{sfnLg dfgl;s ;d:of geO{ k"g ;fdfGo cfj:yfdf kmls{g] u5{g\ .

lrGtf (Anxiety)

cf3fthGo 36gf cg'ej u/]sf JolQmn] cf3ftsf] cGo nIf0fx? ;+u;+u} lrGtf klg cg'ej ul//x]sf x'G5g\ . cf3fthGo 36gfn] lrGtf, cTof;, / qf;sf] efjgf pTkGg u/fpb5 . ha cGo nIf0fx? eGbf lrGtf al9 dfqfdf /xG5, tL JolQmnfO{ lrGtf ljsf/ (anxiety disorder) ePsf] a'‰g ;lsG5 . o;sf] b'O{ d'Vo ljz]itfx? 5g\M hf]lvd k|ltsf] k|ltlqmof tLj| / c;fdfGo x'g] u5{ . cf3fthGo 36gf cg'ej u/]sf JolQm lagf s'g} sf/0f jf hf]lvddf gePsf] a]nfdf klg lrlGtt x'G5g\ eg] Tof] pgLx? cfkm}nfO{ / cGo JolQmsf nflu klg ;+s6k"0f{ x'g ;S5 .

To:tf] kl/l:ytLdf To; JolQmn] lsg lrGtf dx;'z ul//x]sf] 5 eg]/ a'‰g' dxTjk"0f{ x'G5 . olb p;sf] lrGtf s'g} cf3fthGo 36gfsf sf/0f pTkGg eO{/x]sf] 5 eg] o;nfO{ leGg tl/sfsf] ;xof]usf] cfjZostf x'g ;S5 .

pbflzgtf (Depression)

anftsf/ nufot cGo cf3fthGo 36gf kl5sf slx dlxgf;Dd k|foh;f] cGo nIf0fsf ;fy} pbflzgtf klg x'g ;S5 . kl/jf/sf cfkmGt tyf ;fdhaf6 x'g] nfN5gf / alx:sf/ o;sf] d'Vo sf/0f xf] . o;sf nflu ljz]if / leGg pkrf/sf] cfjZostf x'g] u5{ . pbflzgtf ulx/f] jf hl6 ePsf] v08df o;n] cfTdxTofsf] ;f]rsf] ljsf; ub{5 .

dl:tis vNalnPsf] (Dissociation)

cf3fthGo 36gf kl5 dl:tis vNalng] nuftf/ eO{/xG5 / of] ta x'G5 ha dflg;sf] zl//af6 ;r]tgf x/fp5 . of] Pp6f dfgjhftL tyf hgfj/n] hl6n hf]lvdsf] ;fdgf u/]sf] ;dodf ckgfpg] cl:tTj / /Iff /0flgtL xf] . o;n] lsg s]lx JolQmx?nfO{ cfkm"dfly ePsf] 36gf ofb x'b}g eGg] sf/0f a'emfpFb5 . tLj|tgfj ePsf] ;dodf efjgf / cfj]ux? nufotsf s]lx dfgl;s ultljlwx?n] sfd ul/x]sf] x'b}gg\ . o;n] lsg s]lx JolQmx?n] cf3fthGo 36gf kl5 s'g} efjgfTds cg'e'tL gu/]sf] eGg] sf/0f a'emfpb5 . ;xfosn] cf3fthGo 36gf cg'ej u/]sf JolQmx? cNdln/x]sf], st} x/fO{/x]sf], zfGt / ljs]lGb|t ePsf] kfpg ;S5g\ . s]lx ;dosf nflu pgLx? ef]s, ltvf{ jf s'g} rf]6 ePdf To;sf] b'vfO{ klg dx;'z ub{}gg\ / pgLx?sf] cfˆgf] zl//df lgoGq0f x'b}g (motor control) . 36gfsf] ememNsf] (flashbacks) cfpg'nfO{ klg dgsf] c;+ut cj:yfsf] ?kdf a'‰g ;lsG5 lsgeg] tL ememNsf]n] JolQmsf] efjgf / ;Demgfx?sf] ;fdfGo Plss/0f cf+lzs jf k"0f{ ?kdf ljR5]b ePsf] hgfp5 .

cf3fthGo 36gf kl5 x'g] tgfj (Post-Traumatic Stress Disorder (PTSD)

ljZj:jf:Yo ;+u7gsf] kl/efiff cg';f/, of] cj:yfn] cToGt hf]lvdk"0f{ jf ljgfzsf/L k|s[ltsf] s'g} tgfjk"0f{ 36gf jf kl/l:ytL -;+lIfKt jf nfdf] cjlwsf]_ k|ltsf] lanlDat jf bL3{sflng k|ltlqmofnfO{ hgfp5 h;n] s'g}klg JolQmdf lk8fsf] efjgf pTkGg u/fp5 (ICD-10) .

cf3fthGo 36gf kl5 x'g] tgfj, tLj| tgfj k|ltsf] k|ltlqmofsf ?kdf pTkGg x'g ;S5 / lj:tf/} k"0f{ ?kdf cf3fthGo 36gf kl5 x'g] tgfjsf ?kdf a9\b} hfG5 . oBkL, cf3fthGo 36gf cg'ej u/]sf JolQmx?n] s]lx xKtf jf dlxgf ;Dd klg o;sf] s'g} nIf0f gb]vfpg ;S5g\ . pgLx?df tLj| tgfj k|ltsf] k|ltlqmof b]lvG5 / To;kl5 ;fdfGo l:ylt eO{ pgLx?df Ps} rf]l6 cf3fthGo 36gf kl5 x'g] tgfj pTkGg x'g]u5{ .

olb s'g} JolQmdf efjgfTds ;d:of jf c;'/Iffsf] efjgf /x]sf] k[i7e"ld /x]sf] 5 eg], p;sf] gof+ cf3fthGo 36gf k|ltsf] k|ltlqmof al9 x'g ;S5 . t/ klxn] b]lv /lx/x]sf tTjx?n] cf3fthGo 36gf kl5 x'g] tgfjsf] eljiojf0fL ug{ ;lsb}g .

k|foh;f] cf3fthGo 36gf kl5 x'g] tgfj dx;'z ug{] JolQmx? ;fdfGo cj:yfdf kmls{g] u5{g\ t/ s'g} a]nf cj:yf ulDe/ klg x'g ;S5 . o;n] s'g} a]nf JolQmTj ljsf/ klg lgDTofpg ;S5 .

125efu # M l;4fGt

!@%

eofgs 36gfsf] cg'ej kZrft nfdf] ;do b]lv /xb} cfPsf] JolQmTjdf x'g] kl/jt{g eofgs 36gfsf] cg'ej kZrft To;sf] k|efj lgs} nfdf] ;do ;Dd b]lv/xg ;S5 . tLj| tgfjsf nIf0fx? nfdf] ;do g/xg ;S5g\ / To; JolQm ;bfsf nflu pbflzgtfsf] cj:yfdf /lx/xG5 . o; dfgl;s cj:yfnfO{ cf3fthGo 36gf kl5 x'g] tgfjsf] æag{–cfp6Æ sf] cj:yf elgG5 .

nfdf] ;do;Dd rln/xg] eofgs 36gfx? tgfj pTkGg u/fpg] tTjx? x'g ;S5g

y Psfu|tf lzlj/x?sf] cg'ej (Experience of concentration camps)

y k|fs[lts k|sf]k y nfdf] ;do ;Dd ePsf] ckx/0f jf hLjg3ftL 36gfx?sf] cg'ej -pbfx/0fsf nflu cft+safbaf6

ePsf] lk8f_

y oftgf

ulDe/ tgfj jf tgfj ljsf/ ;+u ;DalGwt nIf0fx? (Symptioms related to server stress or stress disorders)

cf3ftsf ljleGg k|sf/sf nIf0fx?sf] klxrfg ug{ ;Dej 5 . s'g} klg hl6n k|ltlqmofnfO{ cf3ft ;DalGwsf] nIf0fsf ?kdf juL{s/0f ug{ oL nIf0fx? b]lvg'kg{]5 -ljz]iful/ cf3fthGo 36gf kl5 x'g] tgfj_ .

k'gMcf3ftsf] cg'ej;+u ;DalGwt nIf0f (Intrusions: symptoms associated with re-experiencing a trama)

hLjg3ftL 36gfsf] kl/l:ytLdf dfgjsf] dl:t:sn] ;fdfGo ?kdf sfd ul//x]sf] x'b}g . ;a} s'/f Psbd l56f] eO{/x]sf] x'G5 / xfd|f] dl:t:sn] 36gfsf ;a} If0fx?nfO{ cfˆgf]:d[ltdf /fVg ;Sb}gg\ / To;}n] cf3fthGo 36gfsf If0fx? cr]t cj:yfdf ePSfn] s]lx JolQmx?n] cf+lzs l:d[lt ePsf] cg'ej ub{5g\ .

y ememNsf] (Flashbacks): dflg;n] cf3ft hGo 36gf af/Daf/ ;lDem/xG5 . 36gfsf] cfqmfds ;Demgfx?n] zfl/l/s nIf0fx? pTkGg u/fO{/x]sf x'G5g\ -98\sg a9\g' / kl;gf 5'6\g'_ . zl// cem} ;t{stfsf] cj:yfdf /x]sf] x'gfn] o;n] cf3ft hGo 36gf ;+u n9\g jf To;af6 aRg af/Daf/ tof/ ul//xG5 (see hyper arousal) .

y b':jKg, c}7g (Bad Dreams, nightmares): o;n] lgGb|f ;DalGw ulDe/ ;d:ofx? pTkGg u/fp5 . cf3ft hGo 36gf cg'ej u/]sf JolQmx? lgGb|faf6 laplembf cNdlnPSf] cj:yfdf x'g ;S5g\ .

y eofgs ljrf/ (Frightening thoughts): of] cfkm} a9\g ;S5 / o;nfO{ /f]Sg ;lsb}g

y cf3ft;+u ;DalGwt pQ]hgf pTkGg u/fpg] sf/s (Trauma-related stimuli): cf3ft hGo 36gf;+u ;DalGwt zAb, cfjfh, j:t', uGw, jf cfkm} leqsf] pQ]hgf pTkGg u/fpg] sf/s (stimuli) n] klg k'gMcf3ftsf] cg'ej x'g ;S5 -ememNsf], c}7g, eofgs ljrf/x?sf] ?kdf_ / zl//n] Tof] 36gf xfnsf] ;dodf eO{/x]sf] 7fg]/ To;} cg';f/sf] k|ltlqmof lbG5 .

dfly pNn]lv ;a} nIf0fx?n] cf3ft hGo 36gf cg'ej u/]sf JolQmx?sf] b}lgs hLjgdf ;d:of lgSTofpg ;S5 .

arfpsf nIf0f (Avoidance symptoms)

cf3ft hGo 36gf cg'ej u/]sf JolQmx?:jefljs ?kdf cf3ft hGo 36gfsf ;Demgfx? pTkGg u/fpg] s'g} g s'g} rLhaf6 aRgsf nflu k|of; ul//xG5g\ / o;sf nflu p;n] ;+1fTds, efjgfTds / Jojxfl/s /0flgltx? To:tf pQ]hgfsf] ;fdgf ug{af6 aRg / cf3ft hGo 36gfsf ;Demgfx?nfO{ a]jf:tf ug{ k|of]u ub{5 . o;n] z'Gotf /:d/0f zlQmdf ;d:of pTkGg u/fpg ;S5.

o;n] klg cf3ft hGo 36gf cg'ej u/]sf JolQmx?sf] b}lgs hLjgdf ;d:of lgSTofpg ;S5 . pbfx/0fsf nflu tL JolQmx?

y cf3ft hGo 36gf ;Demfpg]:yfg, 36gf, jf j:t'x?af6 6f9f /xG5g\ o;sf sf/0f pgLx?df PSnf]kgfsf] ljsf; x'G5 .

y efjgfTds z'Gotf dx;'z u5{g jf efjgfx?n] ljrlnt x'G5g\ h;n] ubf{ pgLx?sf] ;fdfhLs ;DaGwx?df ;d:of cfpg]5

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y cfTdUnfgL, pbflzgtf / lrGtf dx;'z ub{5g\

y pgLx?nfO{ klxn] /dfO{nf] nfUg] ultljlwx? k|lt ?lr x/fp5

y eofgs 36gf ;Demg sl7gfO{ dx;'z ub{5g\ .

pQ]lht efjgfsf nIf0fx? (Hyper arousal symptoms)

oL nIf0fx? vt/fk|lt n8fg]– efUg] k|ltlqmof hgfpg] cleJolQm xf] . cf3ft hGo 36gf cg'ej u/]sf JolQmx? cToGt ;ts{ cj:yfdf /x]sf] ;dodf, pgLx? xfnsf] ;dodf tof] 36gf 3l6/x]sf] h:t} ul/ zfl/l/s ?kdf ;ts{tf / ;+s6sf] cj:yfdf x'g] u5{g\ . pgLx? zfl/l/s ?kdf To; 36gfaf6 plDsg jf To;sf] ;fdgf ug{ tof/ /x]sf x'G5g\ . o; cj:yfsf s]lx nIf0fx? cTof; jf lrGtf ePsf] cj:yfdf x'g] nIf0f h:t} x'G5g\ . k|foh;f] JolQmx?df tL nIf0fx? pTkGg eO{/xg kb{}g, tL efjgf lg/Gt/ ?kdf /lx/x]sf x'G5g\ .

y ;lhn} eml:s/xg]M cf3ft hGo 36gf cg'ej u/]sf JolQmx? 9f]sf aGb ubf{sf] cfjfh, k'ln;sf] uf8Lsf] cfjfh jf s'g} klg 7"nf] cfjfh ;'Gbf eml:sg] u5{g\

y cToGt ;ts{tf (Hyper-vigilance): o; cj:yfdf ePsf JolQmx? cfkm" jl/kl/ eO{/x]sf ;Dk"0f{ lqmofsnfkx? k|lt ;r]t / ;ts{ x'G5g\ . pgLx?n] ;a}lt/ hf]lvd ePsf] b]V5g\ . of] cj:yf :ki6 ?kdf b]lvof] eg] o;nfO{ Kof/fgf]O{of elgG5 .

y tgfjM tgfju|:t cj:yfdf x'bf df+zk];Lx?df ;d:of tyf lg/gt/ b'vfO{sf] cg'ej eO{/xG5 .

y lgGb|fdf ;d:ofM cf3ft hGo 36gf cg'ej u/]sf JolQmx?sf] lgGb|f vNaln/xG5 jf lgbfpg ;d:of x'g ;S5 . pgLx?nfO{ lgbfPsf] a]nf tL 36gfx?sf] ;Demgf cfp5 eGg] eo /x]sf] x'G5 .

y l/;sf] phfu/M cf3ft hGo 36gf cg'ej u/]sf JolQmx?n] emsf{]kgf dx;'z ul/x]sf x'G5g\ . o;sf sf/0f pgLx?sf] kl/jf/sf ;b:o tyf ;fyLefO{x?;+usf] ;DaGwdf ;d:of pTkGg x'g ;S5 . pgLx?sf] efjgf / l/;nfO{ kl/jf/sf ;b:o tyf ;fyLefO{x?n] ga'‰g ;S5g\ .

oL ;a} nIf0fsf] kl/0ffd:j?k cf3ft hGo 36gf cg'ej u/]sf JolQmx?n] dfgl;s tgfjsf ;fy} cGo JolQm;+usf] ;DaGwdf jf k]zfut ;d:ofx?sf] klg ;fdgf ug{'kg{] x'G5 .

tgfj pTkGg u/fpg] Pp6f ljz]if tTjM cf3ftsf] ulDe/ k|ltlqmofsf] sf/0fsf ?kdf anftsf/s'g} klg JolQmsf] ;xdtL ljkl/t pgLdfly Ps jf cg]s JolQmaf6 x'g] of}g ;DaGwnfO{ anftsf/ elgG5 -xf]NhDofg !((^_ . anftsf/ lx+;fsf] Ps r/d ?k xf] / o;n] dfly pNn]v ePsf cGo hLjg3ftL 36gfx?n] h:t} cf3ftsf k|efjx? / nIf0fx? lgDTofp5 . cGo JolQmaf6 x'g] xfgL k'ufpg] vfnsf lx+;fTds ck/fwx?sf] Psbd} ulDe/ kl/0ffdx? X'G5g\ . o;n] lkl8t JolTmsf] ;fdflhs ;DaGwx?df klg ;d:of pTkGg u/fp5 .

k|foh;f] anfts[t ePsf JolQmx?df ulx/f] cf3ft k'u]sf] x'G5 . anftsf/af6 x'g] cf3ftdf ljleGg sf/sx? hf]l8Psf] x'G5, h:t} rf]6 k'Ug] jf dfl/g] qf;, dfgjLo Jojxf/ geO{ s'g} j:t'nfO{ em} ul/Psf] Jojxf/, cfˆgf] zl//dflysf] lgoGq0f u'dfPsf] / zlQmlxg / c;xfosf] efjgf dx;'z ug{' . o;sf afjh'b, w]/} ;d'bfodf dlxnfdfly x'g] anftsf/nfO{ h3Go ck/fwsf ?kdf lnO{b}g lsgeg] dlxnfx?nfO{ To; ;dfhdf clwg:y l:lyltdf 5g\ / pgLx?n] k'?if;/x clwsf/sf] cfgGb p7fpg ;Sb}gg\ . o:tf 36gfnfO{ k'?ifsf] ;DklQdfly ePsf] pn+3gsf ?kdf lnO{G5 .

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anfts[[t ePsL dlxnfsf] k|ltlqmofdf ;xfosn] s] b]Vg ;S5g\ <anftsf/df dlxnfsf] bf]if ePsf] wf/0ffsf sf/0fn] ubf{ tL dlxnfx?df PSnf]kg, tgfj / lk8f sf] efjgf pTkGg x'g] u5{ . anftsf/ kl5 b]lvg] nIf0fx?, dfly JofVof ul/Psf ulDe/ cf3ft hGo ljsf/x?sf] nIf0fx? h:t} x'G5g\ . pbfx/0fsf nflu s]lx ldg]6 jf lbg jf xKtf ;Dd /lx/xg] em6\sf s'g} Pp6f ;'?jftL k|ltlqmof x'g ;S5 . cft+lst / lrlGtt, e|d jf kIf3ft, df}g nufotsf cGo em6\sf k|ltlqmofx? (shock-reactions) Kflg b]lvg ;S5g\ . olb tL dlxnfnfO{ st} rf]6 nfu]sf] eP pgn] lj:tf/} Tof] rf]6sf] b'vfO{ dx;'z ug{ yflN5g\ .

zfl/l/s k|ltlqmofx? -h:t}M 6fpsf] b'Vg], l/+u6f nfUg], 98\sg a9\g], Zjf;k|:jf;df x'g] ;d:of, hf8f] ePsf]] dx;'z ug{], a]xf]; x'g], sfd 5'6\g], pNtL cfPsf] h:tf] x'g], cflb_ ;'?jftL ;dodf b]lv/xg] ub{5g\ . k|foh;f] tL dlxnfx?nfO{ cfkm" kmf]xf]/L ePsf] dx;'z ub{5g\, o:tf] k|ltlqmofsf sf/0fn] ;kmf ul//xg dg nfUg]h:tf] ljsf/ b]lvg ;S5 . ue{jtL x'g ;Sg], of}g /f]u ;g{ ;Sg], of}gfËdf rf]6 nfu]sf] x'g ;Sg] h:tf qf; klg rf8} b]lvg yfNb5 .

36gfsf lkl8t dlxnfx?n] Jojxfl/s k|ltlqmof klg b]vfpg ;S5g\ . tL dlxnfdf, efjgfTds cl:y/tf, Wofg s]lGb|t ug{ ;d:of, a]r}g / cTof;sf] cg'ej, cf/fd dx;'z ug{ g;Sg], k|]/0ff u'dfPsf], 36gf:d/0f u/fpg] tTjaf6 6f9f /xg], ;lhn} eml:sg] / 8/fpg] jf cToGt ;r]t cj:yfdf /xg], ;fgf] s'/fdf lg/f; x'g], of}g ;Dks{ b]lv 8/fpg] / of}g rfxgf x/fpg], cfˆgf] hLjgz}nLnfO{ kl/jt{g ug{], kbfy{ b'?kof]udf a[l¢ x'g], hlta]n} g'xfO{/xg] jf ;kmf ul//xg], s]lx gePsf] h:tf] Jojxf/ ug{] (denial) h:tf k|ltlqmofx? b]lvg ;S5g\ .

cf3ftsf ems–emsfpg] ;Demgfx? (Recurring exposure to trauma)

dlxnf tyf afnaflnsfx? x/xd];f lrlGtt cj:yfdf x'g] ub{5g\ . o'¢df jf s'g} hf]lvdsf] cj:yfdf /x]sf] cj:yfdf nfdf] ;do;Dd k6s k6s cf3ft hGo 36gf cg'ej ul//x]kl5, pbfx/0fsf nflu, Ps dlxnfn] cfˆgf] k|ltlqmofx? dfly lgoGq0f sfod /fVg ;+3if{ ul5{g\ / To;f] ug{sf nflu cfˆgf] ;Dk"0f{ phf{sf] k|of]u ub{l5g\ . pgn] cfkm" ulDe/ lrGtfsf] cj:yfdf k'u]sf] k|ltlqmofx? b]vfpl5g\ .

slxn]sflx cf3ft hGo 36gf kZrft x'g] k|ltlqmofx? lj:tf/} b]lvg] u5{g\ . dlxnfx?n] cf3ft hGo 36gfsf ;Demgfx?nfO{ a]jf:tf ug{ vf]Hg] qmddf rf]6 k'Ug] vfnsf uxg cg'ejx? k'gM cg'ej ug{ ;Sg] ;Defjgf x'G5 . o2lk, pgLx? lgbfp5g\ / ;lhn} eml:sG5g\ . s'g} cf3ft hGo 36gf k'g cg'ej ubf{ efjgfTds lk8f / qf; pTkGg x'g] x'bf, dflg;x? To:tf ;Demgfx? ;Demg] cj:yfaf6 hfg]/ jf c;r]t eP/ g} 6f9f x'g] ub{5g\ . o;f] ug{sf nflu cf3ft hGo 36gf cg'ej u/]sf JolQmx?n] ljleGg /0flgtLx? Ckgfp5g\ . s]lx cj:yfdf, pgLx?n] cfkm"nfO{ PSnf]kgdf kfg{] ub{5g\ . dlxnfx? Aflx/ lg:sg 5f]8\5g\ / ;fyLefO{, cfkmGt;+u s'g} ;Dks{ /fVb}gg\ . s;}s;}n] cfkm dfly ePsf] 36gfnfO{ a'em]/ cfkm"nfO{ ;'/lIt /fVg] k|of; ub{5g\ . pgLx? eG5g\, æTof] 36gfnfO{ d ljutd} /fVg / la;{g rfxG5' .Æ o:tf k|ltlqmofsf ljleGg kl/0ffdx? X'g ;S5g\ . PSnf]kgsf] hLjgn] dlxnfn] tL cf3ft hGo 36gfx? k'gM cg'ej ug{] ;Defjgf a9fp5 . dlxnfx? H;n] pgLx?n] cg'ej u/]sf lx+;fnfO{ t'R5 7fGb5g\ jf Tof] 36gf ePsf] tYonfO{ cl:jsf/ ub{5g\, tLgLx?n] s]lx ;dosf nflu l:y/tf t dx;'z ub{5g\ t/ lb3{sflng ;dodf ulDe/ nIf0fx? b]vf kg{ ;S5g\ lsgeg] pgLx?n] s'g} k|ltlqmof glbgsf nflu w]/} phf{ vr{ u/]sf x'G5g\ -ag{6\;g @))%_

k|foh;f] 36gfsf] ltg dlxgf kZrft ;'wf/ b]lvg yfN5 -8fXn !((#_. o2lk, k|fo ;Dk"0f{ anfts[t ePsf dlxnfx?n] ulde/ / lb3{sflng efjgfTds cf3ft cg'ej ug{] u5{g\ . of}g ;Dks{ cfkm}df dfq pgLx?df x'g] dfgl;s cf3ftsf] sf/0f x'b}g\ . of] To; cg'ej ;+u ;DalGwt ljleGg % ljz]itfx? ldn]/ x'g] cf3ft -ˆofglkms @))&_ .

y of] crfgs / clgldt x'G5 .

y of] hLjgnfO{ hf]lvd k'¥ofpg ;Sg] 36gf xf] .

y of] cdfgljo x'G5 .

y o;n] lkl8tnfO{ clwgtfsf] l:ytldf k'¥ofp5 .

y lkl8t dlxnfn] cfqmd0fnfO{ /f]Sg] ;Sb}gg\ / cfqmd0f ug{]nfO{ lgoGq0f ug{ klg ;Sb|gg\, pgLx?sf] l:ytLsf] ;fdgf ug{] ;fdfGo /0flgltx? c;kmn x'G5g\ / To;kl5 pgLx? c? s;}sf] qmf]w / cfqmd0fsf] lzsf/ aGb5g\ .

y pgsf] of}g k|ltsf] cfTdlgi7fsf] pNn+3g x'G5 .

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hl6n cf3ft hGo 36gf kl5sf] tgfjsf] ljsf; afNosfndf lr/:yfoL cf3ftsf] ;fdgf ug{'k/]sf JolQmsf] k|ltlqmofx?sf] ljj/0f (or diagnostic category) sf] cfjZostf nfdf] ;dob]lv /xb} cfPsf] 5 . o;n] æcf3ftsf] hl6n cj:yfÆ h:t}M eO{/x]sf lx+;f, nfdf] ;do b]lvsf] pk]Iff / k6s k6s ePsf] anftsf/x? nufptsf zf]if0fx? ;d]6\5g\ . o:tf cj:yfx?sf] kl/0ffd:j?k hl6n cf3ft hGo 36gf kl5sf] tgfjsf] ljsf; x'G5 .

tLg d'Vo If]qdf nIf0fx? b]vf kb{5g\M

y cg'e'tL / zfl/l/s cj:yfsf] lgoldttfsf sdLM JolQmx? tLj| efjgfx?sf] ljrdf ?dln/x]sf x'G5g\, pgLx?n] pbflzgtf, cToGt ;+j]bglzntf, s'g} klg s'/fdf l56f] k|ltlqmof lbg g;Sg] ljsf;, lgGb|f / vfgfdf clgoldttf h:tf cg'ej dx;'z ul//x]sf x'G5g\ / pgLx?nfO{ cfˆg} efjgf k|lt ;r]tgf x'b}g .

y Jojxf/sf] clgoldttf, ;r]tgf / Wofgfsi{f0f ug{] Ifdtfdf sldM k|foh;f], JolQmx? Hff]lvd k|lt ;+s'lrt jf l;ldt tl/sfn] s]lGb|t x'g] u5{g\, cfj]ufTds x'G5g\ / cfTdxfgLsf] hf]lvddf x'G5g\ .

y ;fdflhs / efjgfTds ultljlwdf sldM JolQmx?df k|foh;f] cfkm" nufpt cGo JolQmdf ljZjf; ub{}gg\ / nuftf/ kl/Tofusf nflu tof/ /xG5g\ .

cf3ft, hf]lvd / ;fdgf ug{] Ifdtf (Trauma, risk and resilience)

hf]lvdsf] ;fdgf ug{] Ifdtf (resilience) b'n{e x'b}g / o;n]:j:y ;dfof]hgfnfO{ hgfp5 . To;}n] tL JolQmx?sf] pkrf/df d2t ug{] / l:ytLsf] ;fdgf ug{ ;Ifd agfpg]sf/sx? a'‰g' dxTjk"0f{ x'G5 .

k'gMk|fKtL -tgfjsf nIf0f b]lvPkl5 / cl:y/ ePkl5 lj:tf/} s]lx ;do kZrft lgsf] x'g]_ / ;fdgf ug Ifdtf (resilience) -36gfsf] bf]/fg / 36gf kZrft l:y/tf sfod /fVg] / cl3 a9\g] Ifdtf_ leGg ePsf] a'‰g' klg pkof]uL x'G5 .

cWoogx?sf cg';f/, l:ytLsf] ;fdgf ug]{ Ifdtf (resilience) JolQmut ljz]iftf gePsf] b]vfPsf 5g\ . s'g} klg JolQmsf] l:ytlsf] ;fdgf ug{] Ifdtf p;nfO{ hf]lvdaf6 arfpg] vfnsf afXo sf/sx? åf/f kl/k'/s x'G5 . pbfx/0fsf nflu olb cf3ft hgo 36gf cg'ej u/]sf JolQmx?nfO{ ;d'nfoaf6 ;xof]u k|bfg eof] eg] p;sf] l:ytLsf] ;fdtf ug{ ;Sg] Ifdtf (resilience) w]/} x'G5 .

l:ytLsf] ;fdgf ug{ Ifdtf (resilience) sf s]lx sf/sx? ljZjJofkL x'G5g\ eg] s]lx tTjx?nfO{ ;+:s[ltn] k|eflljt ub{5 . -efu # k]h !#$–!#^ df ePsf] ;+:s[lt / cf3ftk|ltsf] a'emfO{ ;DalGw kf7 x]g{'xf];\_

s'g} JolQmdf ePsf xNsf jf r/d nIf0fx?nfO{ ;'/IffTds jf hf]lvdsf sf/sx?n] k|efljt kfg{] ;Defjgf x'G5 .

1. pgsf] j+Zff0f"ut sf/sx? . xfdL ;a} hgf s'g} g s'g} lsl;dsf] dha'tL / sdhf]/Lsf ;fy hlGdPsf x'G5f} .

2. cf3ft x'g' eGbf klxn]sf] pgsf] cg'ej

3. cf3ft hGo 36gfsf] rl/q

4. cf3ft hGo 36gfsf] t'?Gt kZrft pgsf] cj:yf -pbfx/0fsf nflu, pgn] slt l56f] ;xof]u k|fKt ul/g\_

5. lb3{sflng ;dodf pgsf] cj:yf -pbfx/0fsf nflu, pgn] kfPsf] k'g{:yfkgf ;xof]usf] u'0f:t/_

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j+zf0f"ut sf/s

cf3ft eGbf klxn]

cf3ft ePsf] ;dodf

cf3ft kZrft

lb3{sflng k|ltlqmof

hg;+Vof

pRr nIf0f ;d'x

hf]lvdsf sf/s;'/Iffsf sf/s

cf3ftsf] tgfj

l:ytLsf] ;fdgf ug{] Ifdtf (resilience) / hf]lvdsf sf/sx? h;n] cf3fthGo 36gf eGbf klxn], 36gfsf b]xf]/fg / 36gf kZrft k|efj kfl//x]sf x'G5g\ .

lqm:6L / jfQm/ -@)))_ l8s:6]g, ;'jfs, ln6\h / P8n/ -@)!)_ af6 k|]l/t .

lkl8t JolQmx?nfO{ cf3ft hGo 36gf kZrft x'g] tgfjaf6 aRg lgDg sf/s tTjx?n] d2t ug{ ;S5g\ y ;fdflhs ;xof]udf pgsf] kx'r ePsf], ;d'bfo jf ;d"xdf ;dfj]z x'g' cfjZos x'G5 .

y pgsf] cj:yf a'‰g' / pgnfO{ l:jsf/ ug{', pgsf] k|ltlqmofx? ;fdfGo ePsf] a'‰g' .

y pgdf ;xof]u dfUg ;Sg] Ifdtf / O{R5f ePsf]

y pgsf] ;d:of ;dfefg ug{ pkof]uL x'g] ;xof]u pgn] k|fKt u/]sf]

y l:yltsf] ;fdgf ug{ s]lx ;'emfjx?df kx'r ePsf]

y cltcfjZos ;|f]tx?df pgsf] kx'r ePsf] -3/, gf]s/L, gub_

y pgL ;|f]to'Qm ePsf] / pgdf ;d:of ;dfwfg ug{ ;Sg] l;kx? ePsf]

y pgn] pRr lzIff bIftf k|fKt u/]sf] jf ljz]if a'l¢dfgL ePsf]

y pgLn] cfkm"nfO{ Ps lkl8t eGbf klg lk8faf6 ar]sf] JolQm (survivors) eGg rfxg' / lkl8t h:tf] geO{ (survivors) n] h:tf] cfˆgf] hLjg dfly lgoGq0f ug{ ;Sg] ePsf] / cGonfO{ ;xof] ug{ ;Sg] x'g' . of] b'j}n] cfTd;DdfgnfO{ ;'b[9 ub{5 .

y pgn] k|efjsf/L 9+un] /:j:y tl/sfn] tgfjsf] ;dgf ug{ ;Ifd l5g\ .

y pgdf cfTdljZjf; / cfTd;Ddfg /x]sf] 5 / pgn] cGoaf6 ;sf/fTds k|ltlqmofx? k|fKt ul5{g\ .

y pgL æd cfˆgf] efUo cfkm}n] lgoGq0f u5{' -d]/f] eljio / d]/f efjgfx?_Æ eGg]df ljZj:t l5g\ .

y pgL cGo afXo ;+:yfx?n] -;/sf/, wfdL{s ;+:yf cflb_ lhDd]jf/L ;xof]u k|bfg ug{]5g\ eGg]df ljZj:t l5g\ .

y pgL;+u cfˆgf] hLjgsf] cfWoflTds cfofd 5 .

y pgL cf3ft / k|sf]kdf ;sf/fTds cy{ km]nf kfg{ ;Ifd l5g\ .

y pgL cfkm";+u glhs ePSf JolQm;+u cf3ftsf] af/]df s'/f ug{ ;Ifd l5g\ .

y kl/jf/leq tyf aflx/sf] ;DaGwx? ljz]ift dxTjk"0f{ sf/s x'g\ lsgeg] pgLx?n] ;xof]u / ljZjf; b'j} k|bfg ub{5g\ . l:ytLsf] ;fdgf ug{ Ifdtf (resilience) nfO{ a9fjf lbg] JolQmut sf/sx? cfTdljZjf; / cfTd;Ddfg, cfj]ux?sf] ;fdgf ug{] ;Sg] Ifdtf x'g .

sd nIf0f ;d"x

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lgDg sf/sx?sf sf/0f cf3ft hGo 36gf xg'ej u/]sf JolQmx?df cf3ft hGo 36gf kZrft x'g] uDeL/ tgfj k|ltlqmof PTSDb]lvg]u5{M

y cg'ej ulDe/ /x]sf] h:t}M o'¢ jf k|sf]ksf] cg'ej . cg'ejsf] cjlw / dfqf k|f;+lus ePsf] . Ps k6s ePsf] lx+;fsf] 36gfn] eGbf k6s k6s ePsf] 36gfsf sf/0f cf3ft hGo 36gf kZrft x'g] uDeL/ tgfj k|ltlqmof (PTSD) b]lvg]u5{ .

y cf3ftsf] nIf0fx? ;docg';f/ a9\b} hfG5 / JolQmx? ;w}el/ 8/ jf hf]lvddf afRg] u5{g\ .

y cf3ftsf lkl8tx? dlxnf jf aflnsf x'G5g\ . dlxnf tyf aflnsfx?n] cltl/Qm bjfjsf] ;fdgf ug'{kg]{] x'G5 lsgeg] pgLx?n] afnaRrfsf] x]/rfx ug{'kb{5 jf pgLx? ;DaGwk|lt cem ;+j]bglzn klg x'G5g\ .

y afnaflnsfx? lkl8t x'g\ . 36gf kZrft afnaflnsfx?n] ;fdfGotof jo:sx? eGbf al9 ;d:of b]vfp5g\ . cleefjsx? Tfgfjsf] l:ytLdf /xbf, afnaflnsfx?sf] k'g:yfkgfdf yk sl7gfO{ cfpg ;S5 .

y cf3ft hGo 36gf cg'ej u/]sf JolQmx?nfO{ rf]6k6s nfu]sf] x'g ;S5, p;n] cGo JolQm dfl/Psf] b]v]sf]] x'g ;S5 jf c;xfo ePsf] / lgoGq0f u'dfPsf], cToGt cQflnPsf] / qf; cg'ej u/]sf] x'g ;S5 .

y tL dlxnfn] yf]/} jf ;'Go ;xof]u k|fKt ub{l5g\ . cf3ft hGo 36gfsf] cg'ej kZrft, sf]lx klg ;xof]u lagf PSnf]kgdf gePsf] jf 36gf kl5sf] l:ytLsf] ;fdgf ug{ ;xotf k'u]sf] ;'lglZrttf ug{'kb{5 .

y pgsf] s'g} ;xfos ;d"x /x]sf] 5}g .

y cf3fthGo 36gf ;+u;+u} tL dlxnfn] cGo s'/fx?sf] klg ;fdgf ug{'kg{] x'G5 h:t}M cfkmGthgsf] lgwg, zfl/l/s b'vfO{ jf rf]6, 3/jf/ jf cfo;|f]t u'd]sf] .

y 36gf eGbf klxn] pgdf dfgl;s ;d:of /x]sf] . olb pgn] klxn] b]lv 3/]n' lx+;f ef]lu/x]sf] h;n] ubf{ pgsf] cfTd;Ddfg / tgfj Joj:yfkg ug{] Ifdtfdf Xf; cfPsf] .

y pgsf] ;d"bfosf] l:ytLdf ;'wf/ cfO{/x]sf] 5 . o;df s]lx ;do nfUg ;S5 / dlxnfx?nfO{ hl6n JolQmut ;xof]u k|bfg ug{ ;Sb}g .

B Belief and value system. -ljZj; / dfGotfsf] k|0ffnL_

A Affect regulation. -c;/ ljlgodg_

S Social support available and capacity to utilise it. -;fdfhLs ;xof]usf] pknAwtf / To;nfO{ k|of]u ug]{ Ifdtf_

I Imagery: symbols, play and art. -sNkgfM ;+s]t, clego / snf_

C Cognition, understanding of the inner and outer world. -cg'e'tL, leqL / aflx/L ;+;f/sf] a'emfO{_

Ph Physical: breathing, relaxation and building strength. -zf/Ll/sM Zjf;k|Zj;, cf/fd / alnof] x'g]_

;dfkg l6Kk0fLk|fo JolQmx?n] hf]lvdk"0f{ / eofgs 36gf kZrft s8f k|ltlqmof b]vfp5g\ pgLx?sf] tL k|ltlqmofx? 36gf kl5sf] s]lx ;do -! b]lv # dlxgf ;Dd_ /lx/xg ;S5 . o;nfO{ xfdL æPSo'6:6«]; l/ofS;g;\Æ eG5f} . o:tf k|ltlqmofx? lj:tf/} 36gfsf] ulDe/tf / JolQmsf] l:yltsf] ;fdgf ug{ ;Sg] Ifdtf (resilience)

cg';f/ s]lx dlxgf jf s]lx jif{df x/fpg]5g\ . s]lx JolQmx?n] cf3ft k|lt l56f] k|ltlqmof lbg g;Sg] klg cg'ej ub{5g\ . s]lx JolQmn] lg/Gt/ ?kdf ljsf/x? cg'ej ul//x]sf x'G5g\ h:t}M hl6n tgfj, lb3{sflng pbflzgtf, lrGtf . yk hfgsf/Lsf] nfluM

http://www.hhri.org/thematic/ptsd.html; and Dickstein, Suvak, Litz, and Adler (2010)x]g{'xf];\ .

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@= anfTsf/sf] lj/f;tM anftsf/af6 hlGdPsf aRrfx?-of] ;jfn tflnddf ljlzi6 ?kdf 5nkmn ul/Psf] 5}g_

o'¢sf ;dodf hlGdPsf afnaflnsf k|lt x'g] nfN5gf of}g tyf n}lËs lx+;fn] To;sf lkl8tx?nfO{ cToGt xfgL k'¥ofpg] u5{ . xfn;fn} of}g lx+;fn] kl/jf/ / ;d'bfodf ljgfzsf/L k|efj kf5{ / o;n] 7"nf] dfqfdf ;dfhnfO{ c;/ ub{5 eGg] s'/f ;j{dfGo /x]sf] 5 . anfts[t ePsf dlxnfx?n] nfN5gff] 8/sf sf/0f k|fo o:tf] 36gfaf/] af]Nb}gg\ . o2lk, anftsf/af6 sf]lx dlxnf ue{jtL eO{g\ eg] Tof] 36gf n'Sg ;Sb}g . æcfdfsf] s'g} ;}lgs jf zflGt ;]gf;+u ;DaGw ePsf sf/0f nf~5gf nfu]sfÆ jf æof}lgs o'¢ /0flgltsf] ?kdf k|of]u ul/Psf] /fhg}lts lx+;fsf] kl/0ffd:j?k hlGdPsfÆ afnaflnsfx?nfO{ æjf/ lrN8«]g\ -o'¢sf afnaflnsf_Æ eg]/ elgG5 .

;'?jftL ljGb' n}lËs lx+;fsf clwsf+z z}lIfs tyf ;fdfGo rf;f] /fVg]x?sf] Wofg lkl8t dlxnfx? / pgLx?sf] cf3ft tyf anftsf/sf] kl/0ffddf dfq s]lGb|t x'G5 -?h]G8fn @)!!_ . To:tf] anftsf/sf] kl/0ffd :j?k hlGdPsf afnaflnsfx?df TotL Wofg lbO{b}g . oL afnaflnsfx? k|lt Wofgfsif{0f x'g' dxTjk"0f{ x'G5 . Jojl:yt tYofs+sf] cefj ePtfklg pknAw k|df0fx?n] oL æjf/ lrN8«]g\ -o'¢sf afnaflnsf_Æ x?n] ulDe/ e]befjsf] ;fdgf ul//x]sf] ;+s]t ug{] -sfk{]G6/ @))&_ sf] egfO{ /x]sf] 5 . o;sf] Pp6f sf/0f eg]sf] anfts[t / anftsf/ kl5 ue{elt ePsf dlxnfx?n] ;fdgf ug{] ljleGg nf~5gf / ;fdflhs alx:sf/ klg xf] . x/]s ;dfhdf anftsf/ kl5 hlGePsf afnaflnsf;+u cfdfsf] efjgfTds ;DaGw / pgLx?k|lt x'g] ;fdflhs nf~5gf klg leGg lsl;dsf] x'G5 . o;/L hlGdPsf s]lx afnaflnsfx?n] dfof / ;befj kfO{/x]sf x'G5g\ / ;dfhn] pgLx?nfO{ l:jsf/ ul//x]sf] x'G5 eg] s]lx afnaflnsfx?nfO{ pgLx?s} cfdf nufot ;d'bfon] alx:sf/ ub{5g\ . ljleGg ;d'bfosf] ljrf/df b]lvg] of] leGgtf, xfd|f] ef}uf]lns tyf ;dflhs kl/l:ytLn] ubf{ / tL dlxnf tyf afnaflnsfnfO{ 3]l//x]sf] ;fdflhs dfGotf / lje]bsf sf/0f pTkGg x'G5 . ;xfosx?n] oL sf/s tTjx?nfO{ a'‰g] k|of; ub{} cfˆgf] sfddf cfTd;ft ub{} n}hfg'kb{5 .

nf~5gf / sfo{If]qsfM lkmN8sf pbfx/0fx?o;/L x]bf{ afnaflnsfx?sf] hGdl:ytLsf] klxrfg eof] eg] pgLx? alx:s[t x'g], lt/l:s[t x'g] jf dfl/g] hf]lvddf cem al9 kg{ ;S5g\ . pbfx/0fsf nflu leotgfdsf] o'¢sf a]nf anfTsf/ jf cGo lsl;dsf] ;DaGwaf6 hlGdPsfnfO{ ælePTgfd]l/sgÆ / bfkm{'/df ;fd"lxs anfTsf/af6 hlGePsfnfO{ æjf/ lrN8«]g\ -o'¢sf afnaflnsf_Æ elgg] u/]sf] kfO{G5 . hflto e]befj w]/} dfqfdf gePsf] / anfTsf/ k|ltsf] nf~5gf clws dfqfdf gePsf]:yfgx?df oL æjf/ lrN8«]g\ -o'¢sf afnaflnsf_Æ x? ;lhn} ;dfhdf l:jsfo{ / e'nldn x'g] / cfdfsf] ddtf k|fKt ug{] u/]sf] kfO{G5 -sfk{]G6/ @))&_ .

afnaflnsfx?sf] klxrfg a'jfaf6 k|fKt x'g] wf/0ffsf sf/0f, s]lx ;d'bfodf anfTsf/af6 hlGdPsf afnaflnsfx?n] pgLx?sf] a'jfsf] gsf/fTds u'0fx? k|fKt u5{g eGg] dfGotf /x]sf] kfO{G5 -df]Sdofg @))*_ . af]:gLof / xh{]uf]legfsf] o'¢sfa]nf ePsf anfTsf/af6 hlGdPsf afnaflnsfnfO{ ær]6\lgs lrN8|]gÆ jf æaf]l:gog ;j{;\Æ elgG5 -?h]G8fn @)!!_ . cGoq, anfTsf/af6 hlGdPsf afnaflnsfnfO{ æ8]len;\ lrN8|]g -z}tfgsf] aRrf_Æ–?jf08f, ælrN8|]g ckm z]d->dgfs aRrf_Æ–O{:6 l6df]/, ædf]G:6/ a]lah -/fIf;sf] aRrf_Æ–lgsf/fu'jf, ælrN8|]g ckm x]6 -3[l0ft aRrf_Æ–8]df]qm]l6s l/klAns ckm b sf]Ëf], / æ8i6 ckm nfO{km -hLjgsf] kmf]xf]/_Æ–leoTgfd . o:tf ckdfghgs gfdfs/0fx?n] ;dfhsf] tL afnaflnsfx?k|ltsf] wf/0ff / pgLx?nfO{ zq';+u hf]8]/ x]g{] b[li6sf]0fsf] phfu/ ub{5 -df]Sdofg @))*_ .

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;'8fgdf Jofks ?kdf O{R5f lj/lt ePsf] anfTsf/af6 ue{jtL x'g g;Sg] dfGotf ePsfn] anfTs[t dlxnfx?nfO{ k|fo cfˆg} anfTsf/sf] nflu cfkm}nfO{ lhDd]jf/ 7x/fO{G5 . bfkm{'/df dlxnf / k'?ifx? anfTsf/nfO{ /f]Sg / To;af6 aRg ;lsG5 eGg] ljZjf;sf ;fy x's{]sf x'G5g\ . a]x'nL s'df/L x'g'kg{] ljzjf;sf sf/0f, clwsf+z 36gfdf anfTsf/af6 hlGdPsf] aRrfsL cfdfnfO{ ljjfxsf nflu cof]Uo dflg5 . anfTs[t dlxnf / pgLx?sf] afnaRrfx?sf sf/0f kl/jf/sf] aO{Hht x'g] ePsfn] b'j}nfO{ jlxZsf/ ul/PSf] kfO{G5 . oL afnaflnsfnfO{ l:jsf/ ug{] ;d'bfodf klg olb pgLx?df s'g} jojxfl/s ;d:of b]vf k/]sf] v08df lt/:s[t ul/G5 .

æjf/ lrN8«]g\ -o'¢sf afnaflnsf_Æ / pgLx?sf] cfdf lj?¢ x'g] e]befjnfO{ ;Da]wg ug{] s] ug{'kb{5 <of] ;jfnsf nflu Pp6f dfq b[li6sf]0f x'g ;Sb}g lsgeg] æjf/ lrN8«]g\ -o'¢sf afnaflnsf_Æ x? pgLx?sf] kl/l:ytL / kfngkf]if0f b'j} b[li6sf]0fsf cfwf/df ljljw ;d"xdf ljeflht x'g] u5{g\ . ?h]G8fn @)!! Sf cg';f/, olx sf/0fn] ubf{ xfdLn] o; ;jfnnfO{ ;+j]bglzntfsf ;fy ;Daf]wg ug{'kb{5 . cfdd / aRrf b'j}nfO{ dgf];fdflhs ;xof]usf] cfjZostf /xG5 / kl/l:ytLsf] ;dgf ug{sf nflu pgLx?n] Tof] ;xof]u k|fKt ug{'kb{5 . Jojxfl/s ?kdf x]bf{ cfdf tyf aRrf b'j}n] kof{Kt ;xof]u k|fKt u/]sf] ;'lglZrt ug{'kb{5 / cfdfx? aRrfsf] /]vb]v ug{ O{R5's x'G5g\ jf To;sf nflu ;Ifd x'G5g\ eGg]df k"jfu|flx wf/0ff /fVg' x'b}g -df]Sdofg @))*_ .

anfTs[t dlxnfaf6 hlGdPsf afnaflnsfM cfdf / aRrf larsf] cGt{lqmofdfly x'g] kl/0ffdo'¢ / cf3ft hGo tgfjsf sf/0f cleefjsn] pgLx?sf] aRrfnfO{ ;'/lIft /fVg] k|of;efly ulDe/ afwf k'Ug ;S5 . s]lx kl/0ffdn] b]vfP cg';f/ dft[ cf3ftsf sf/0f aRrfx?sf] h}ljs / zfl/l/s ljsf;df -o]x'bf,An]/,NoflalG:s / lao// @))&_ / cfdf aRrf larsf] k|f/lDes ;DaGwdf -cNdlSji6 / a|f]au[ @))#_ gsf/fTds k|efj kg{ hfG5 . ljz]iful/ lx+;f / cf3ft hGo kl/l:ytLsf] ;Gbe{df /lx/xbf, cleefjssf] dfgl;s:jf:Yo ;d:ofsf sf/0f klg aRrfsf] ;fdflhs ljsf;df k|efj kb{5 / pgLx?df ;d]t dfgl;s:jf:Yo ;d:of b]lvg ;Sg] hf]lvd /xG5 -o'n @)))_ .

To:tf jftfj/0fdf a;f]af; ug{] kl/jf/sf nflu ;fldKotfsf] l;BfGt (attachment theory) klg ;fGb{les x'G5 . o;n] aRrfx?sf] k|f/lDes b'O{ wf/sf] ;DaGwdf pgLx?n] a;f]af;sf nflu z/0f lng], qf; / pQ]hgfnfO{ lgoGq0f ug]{, efjgfTds cleJolQmnfO{ a9fjf lbg], / cfkm" tyf cGo JolQm dfly ljZjf; hufpg] h:tf df]8n k|:t't ub{5 -a|]y]6{g !((@_ . ;+j]bfglxn / cfkm";+u ePsf cleefjsx?;+u ;'/lIft ;DaGw ePsf] afnaflnsfx?n] efjgfTds cleJolQm / ;+odtfsf lardf ;Gt'ng sfod ug{ ;Ifd x'G5g\ . o;sf] ljkl/t cfkm}df ;'/Iff vf]Hg] aRrfx? Hf]lvdaf6 aRg vf]H5g\ / åljwfTds ljrf/ ePsf aRrfx? ;'/lIft dx;'z ug{ cleefjs;+u 6fl:;/xG5g\ .

cf3ft hGo 36gf cg'ej u/]sf cleefjs, ls t cfˆgf aRrf;+u cGt{lqmof ug{ kl5 x6\5g\ ls pgLx?sf] cfˆg} 8/sf sf/0f aRrfx?nfO{ clws dfqfdf ;+/If0f lbg] ub{5g\ (intergenerational transmission of trauma) cyf{t Psaf6 csf{] k':tfdf ;g{] cf3ft sf] cjwf/0ffsf] ljsf;, cfˆgf] cleefjsn] cg'ej u/]sf] cf3ft hGo 36gfsf] k|ltlqmof:j?k aRrfdf ljsf; x'g] cf3ftsf nIf0fx?sf] j0f{g ug{ ul/Psf] xf] -8flgonL !((*_ . To:tf afnaflnsfx? cfkm}n] cf3ft hGo 36gf cg'ej gu/]sf x'g ;S5g\ t/ pgLx?sf] cleefjs;+usf] cfk;L ;DaGwsf dfWodaf6 cf3ftsf nIf0fx? ;/]sf] x'g ;S5 . cfdfsf] cf+vfdf ePsf qf;sf sf/0f aRrfx?df cf3ft k'Ug ;S5 / cf3ft k'u]sf cfdfx? Tolt km'lt{nf] x'b}gg\, efjgfTds cleJolQm x'b}g / ;DaGwdf TotL ;+nUg x'b}gg\ . cleefjsx? z'Go jf cfTdbdg dx;'z ul//x]sf x'g ;S5g\, ljutsf ;Demgfsf sf/0f ljrlnt eO{/x]sf x'g ;S5g\ cyjf s'/fx? lj;{g] (absent mindedness) / aRrfx?;+u x:tIf]k ug{] vfnsf] cGt{lqmof sf lardf ?dln/x]sf x'G5g\ -k'gdsL, So}6f, O{n ;/\/fh / dG6uf]d]/L @))^_ . ha cf3ftnfO{ /fd|/L a'lemO{G5, To;sf sf/0f pTkGg ePsf efjgfx? lj:tf/} Plss[t x'b} hfG5g\ . To;}n] aRrfx?sf] ljsf;sf nflu cfdfx?nfO{ cfˆgf] cf3ftsf efjgfx? a'‰g d2t ug{' cfjZos x'G5 .

133efu # M l;4fGt

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ulDe/ cf3ft k'u]sf cfdfx?sf] cfleefjsTj k|ltsf] ;+j]bglzntf / Ifdtf sd dfqfdf x'g] u5{ / pgLx?sf] aRrf;+usf] ;DaGwdf ;d:of pTkGg x'G5 / aRrfx?;+u cg'lrt 9+usf] ;DaGw l:yflkt ub{5g\ pbfx/0fsf nflu, cToflws ;+nUg x'g] jf efjgfTds ?kdf cg'kl:yt /xg] . ulDe/ cf3ft cg'ej u/]sf kl/jf/sf afnaflnsfx? cg'Q/bfoL x'g] u/]sf] kfO{G5 . ulDe/ cf3ft cg'ej u/]sf cfdfx?nfO{ aRrfsf] efjgfTds cleJolQmdf lgoldttf sfod ug{ sl7g x'g ;S5 h;n] ubf{ pgLx?sf] ljsf; (motor-sensory development) ;':t eO{ lgGb|fdf ;d:of nufotsf nIf0fx? b]lvg ;S5g\ .

cfdf;+usf] pkrf/fy{ e]63f6sf qmddf ;xfossf nflu ljlzi6 ;Nnfx aRrfsf] ljsf;df xfgLsf/s kl/0ffd glgDTofpg, cfdfx?n] cfˆgf] aRrfsfaf/]df u/]sf] j0f{gnfO{ Wofg lbg'kb{5 . s] pgL cTolws ;+nUg ePsf] jf cTolws dfqfdf ;+/If0f ug{] u/]sf] kfO{G5 < jf s] pgL ;+nUg g} gx'g] / 6f9f ePsf] kfO{G5 < jf s] pgL s'/fx? lj;{g] (absent mindedness) / aRrfx?;+u x:tIf]k ug{] vfnsf] cGt{lqmof sf lardf ?dln/x]sf] kfO{G5 <

slxn]sflx+, anfTsf/sf] kl/0ffd:j?k ghlGeP klg aRrfx?n] cf3ftsf] ;Demgf hufpg] u5{g\ . zfl/l/s ;fldKotf, zfl/l/s uGw, ?jfO{, lrRRffx6, l/; jf cGo s8f efjgfx?n] cfdfnfO{ ljutdf cfkm"n] cg'ej u/]sf] lx+;fTds 36gf ;Demfpg ;S5 . cfdfx?nfO{ To:tf ;Demgfsf sf/s kQf nufP/ ltgnfO{ cfˆgf] cf3ftsf] ;Demgfaf6 5'6\ofpg ;xof]u ug{'kb{5 . pgLx?nfO{ cfTdUnfgL lagf / cGo ;DaGwaf6 pTkGg ePsf 8/nfUbf] efjgfTds k|ltlqmof gbz{fO{ cfˆgf] aRrfsf] efjgfTds cleJolQmnfO{ a'‰g ;xof]u ug{'kb{5 .

cfdfn] cg'ej u/]sf] cf3ft hGo 36gfsf sf/0f ulDe/ k|efj k/]sf, efgfTds clgoldttf / tgfj Joj:yfkg ug{ ;d:of v]lk/x]sf jf cleefjs;+u 6fl:;/xg] jf cJojl:yt / leGg lsl;dsf] ;DaGw ePsf Ps jf al9 afnaflnsfx?nfO{ jf cfdfx?nfO{ ljz]if vfnsf] k|fjwfgn] ;xof]u k'Ug ;S5 .

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;}BflGts kåltefu ! / efu @ df xfdLn] cf3ft hGo 36gf cg'ej u/]sf JolQmx?n] b]vfpg] dfgl;s / zfl/l/s nIf0fx? / pgLx?sf] lk8fnfO{ sd ug{sf nflu s:tf] ;xof]u ug{ ;lsG5 eGg]af/]df 5nkmn u¥of} .

oxf xfdL dfgl;s cf3ft k|lt ljZje/ ljleGg k|fGtdf kfO{g ;lsg] ljleGg vfnsf b[li6sf]0fsf] af/]df 5nkmn ug{]5f} . cf3ft hGo 36gfk|lt x'g] dfgl;s k|ltlqmof h'g:yfgdf klg Pp6} x'G5 t/ ;+:s[lts k|ltlqmof eg] j[xt ?kdf leGg x'g hfG5 . To;}n] ;xof]u k'¥ofpg' eGbf klxn] cf3ft hGo 36gf cg'ej u/]sf JolQmdf p;sf] ;fd'bfoLs ;+:s[ltn] kfg{] k|efjaf/] a'‰g' dxTjk"0f{ x'G5 . xfdLn] cfˆg} b[li6sf]0f / cjwf/0ffn] klg xfd|f] efjgf / ljrf/df k|efj kfl//x]sf] x'G5 elg a'‰g'k5{ .

cfˆgf] ;+:s[lt cg';f/ JolQmx? lsg leGg k|ltlqmof lbg] u5{g\ <cªu|hL efiffsf] cd]l/sg x]l/6]h l8S;g/Ldf pNn]lvt kl/efiff cg';f/, s'g} klg ;d'bfo jf hg;+Vofsf] ;fdflhs txdf ;+rfl/t Jojxf/sf 9f+rf / k|lqmof, snf, dfGotf, ;+:yfg / cGo dfgljo pTkfbg / ljrf/ ljz]iftfx?sf] ;du|tfnfO{ ;+:s[lt elgG5 .

csf{] kl/efiff cg';f/, æ;+:s[lt eg]sf] ;dfhsf ;b:ox?sf] ljz]iftfaf6 l;lsPsf] Jojxf/sf z}nLx?sf] PsLs[t k|0ffnL xf] / of] k|s[lts ?kdf hGdl;¢ k|fKt ePsf] x'b}gÆ -xf]a]n !(^^_ .

;+:s[ltn] dflg;x?nfO{ Pscsf{;+u ;Da¢ ug{, ;d'bfo lgdf{0f ug{, ljrf/ / dfGotf cfbgk|bfg ug{, hLjgz}nLx? k':tfx:tfGt/0f ug{ ;Ifd agfp5 . ;+:s[ltn] ;do cg';f/ ;d'bfosf] cl:tTj sfod ug{sf nflu dxTjk"0f{ x'g] 1fg tyf l;kx? cfbgk|bfg ug{ d2t ub{5 . xfd|f] ;+:s[lt / ;f+:s[lts efiffsf] dfWodaf6 xfdL ljleGg ;fdflhs cj:yfx?nfO{ a'‰g] / cf3ft hGo 36gfk|lt k|ltlqmof hgfpg / kl/l:ytLsf] ;fdgf ug{ l;sfp5 .

xfdLn] s] a'‰g k5{ eg], s'g} Pp6f ;dfhdf:j:y dflgPsf] s'/f csf{] ;dfhsf nflu xfgLsf/s dflgg ;S5 . cd]l/sg dgf]lrlsT;f ;+:yfgn] o;nfO{ æsNr/ afpG8 l;G8f]dÆ, (Culture-Bound-Syndromes’ or CBS) eg]/ kl/efiff u/]sf] 5 . -cd]l/sg ;fOlsol6«s P;f]l;P;g, !(($_. oL g}bflgs juL{s/0f ;fdfGotof s'g} klg ;dfh jf ;+:s[ltsf] nf]s k/Dk/f cg';f/ x'g] u5{g h;n] s'g} klg lglZrt bf]xf]l/g], 9f+rfa¢, jf ;d:ofu|:t cg'ejx? Jf cjnf]sgx?sf] cy{:ki6 kfg{] nIo /fVb5g\ -cd]l/sg ;fOlsol6«s P;f]l;P;g, !(($_ . o:tf] l;G8«f]dsf] ljz]iftf eg]sf] o;nfO{ zfl/l/s cË jf tLgsf] sfo{df x'g] s'g} klg kl/jt{gsf ?kdf kl/efifLt ug{ ldNb}g / Tof] l;G8«f]d cGo s'g} ;+:s[ltdf kfO{b}g . oL ladf/Lx?n] dfgl;s jf wfdL{s cy{x? af]s]sf] x'G5 .

æsNr/ afpG8 l;G8«f]dÆ, (Culture-Bound-Syndromes’ or CBS) eGg] gfd cfkm}df ljjdb:kb /x]sf] 5 lsgeg] of] kl/efiff dfgljo cWoog ul/Psf jf To:tf] ug{ ldNg] ;dfh -;fdfGotof cflbjf;L ;d'bfo_ df dfq l;ldt /xG5 / tL ;dfhaf/] cWoog ug{] æxfdLÆ rflx ;+:s[lt /lxt ;d'bfo /x]sf] a'emfpb5 -u'cf/gflsof, lkGs] @))*_ . klZrdL ;dfhx? ;+:s[lt /lxt x'b}gg\ . xfn s]lx jif{ otf, cWoogstf{x? cf3ft hGo 36gf kZrft x'g] tgfj tyf cGo tgfj ;DaGwL ljsf/x? ljleGg ;+:s[lt cg';f/ km/s x'g] s'/f k|lt ;r]t ePsf 5g\ .

xfn ;Dd cWoog ePsf æsNr/ afpG8 l;G8«f]dÆ, (Culture-Bound-Syndromes’ or CBS) sf w]/} pbfx/0fx?n] klZrdL efiffsf cg';f/, l8;f]l;Pl6e jf ;f]dfl6s l;G8«f]d cs;/ cf3ftsf O{ltxf;;+u hf]l8Psf x'G5g\ .

cf3ftnfO{ a'‰gsf nflu xfdLn] cf3ft k|ltlqmofsf] ljleGg æcy{ jf cg'jfbÆ dfq geO{ s'g} klg ;+:s[lts ;Gbe{df zl// / dgsf] cj:yfnfO{ s;/L a'lemg] ul/G5 eGg] klg ljrf/ ug{'kb{5 . klZrdL d"n'sn] zl// / dg nfO{ km/s ju{df x]g{] u5{ t/ cGo w]/} ;+:s[ltx?df –pbfx/0fsf nflu Pl;ofnL d'n'sdf_ zl// / dg nfO{ Pp6} dfGb5g\ h;n] ubf{ dfgl;s nIf0fx? klg zfl/l/s cg'e'lt eP/} b]lvg] u5{g\ . cf3ft hGo 36gf cg'ej u/]sf JolQmx?n] pgLx?n] dx;'z ul//x]sf] cf3ft jf dfgl;s tgfjsf nIf0fnfO{ b'vfO{sf] ;+1f lbg] ub{5g\ . ;fdfGotof u}/klZrdL d'n'sx?df o:tf dfgl;s nIf0fnfO{ zfl/l/s nIf0f elg htfpg] ul/G5 . klZrdL e]usf nflu kl/lrt /x]sf nIf0fx? h:t} pbflzgtf, dgf]ljs[lt, lrGtf sf ;fy;fy} u}/klZrdL d'n'sx?df w]/}h;f] dissociation klg cf3ft hGo 36gf kl5 x'g] tgfjsf] nIf0f x'g] u5{ .

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w]/} :yfgx?df dfgl;s ;d:ofnfO{ sn+s jf rl/qsf] sdhf]/L dflgG5 . slxn]sflx dfgl;s lk8fnfO{ cfg'j+lzs ?kdf ;b{} cfPsf] dflgG5 h;n] cf3ftsf] nIf0f b]vfpg] Ps hLjLt JolQmn] ;Dk'0f{ kl/jf/nfO{ hf]lvddf kfg{] u5{ eGg] dfGotfnfO{ a9fjf lbG5 . cGoq slx klg dfgl;s c:j:y JolQmsf] cJojl:yt, lj3gsf/L, clzi6 Jojxf/n] kl/jf/df abgfdL Nofp5 eGg] dflgG5 . s]lx Pl;ofnL ;+:s[ltx?df dfgl;s tgfj jf ;d:ofx?nfO{ To; JolQmsf] cfTdf d/]sf] jf e"t nfu]sf] eGg] dfGotf ePsf] kfO{G5 . af}¢wd{n] eg] lk8fnfO{ cfˆgf] efUo, klxn]sf] h'gLsf] sd{sf] kmnsf] ?kdf lng] u/]sf] kfO{G5 .

cf3ft hGo 36gf cg'ej u/]sf JolQmx? e]6\bf xfdLn] cf3ft k|lt x'g] cfjZos Ps} vfnsf] zfl/l/s k|ltlqmofsf] c;+Vo cy{ jf JofVofx? a'‰g' kg{] x'G5 . km/s–km/s ;f+:s[lts k[i7e"ld /x]sf cf3ft hGo 36gf cg'ej u/]sf ljleGg JolQmx? e]6\bf xfdLn] cfˆgf] ;f+:s[lts wf/0ff / dfGotfx?sf] / æsNr/ afpG8 l;G8«f]dÆ /x]g/x]sf] af/]df ;r]t /xg'k5{ . o;sf] cy{ cf3ft hGo 36gf cg'ej u/]sf JolQmx?sf] Jojxf/ cjnf]sg ubf{ ;xfosx?n] ;+:s[lt k|lt ljz]if ?kdf ;+j]bflzn x'g'kb{5 / ;+:s[lt / /f]ulj1fgnfO{ ;s];Dd 5'6\ofpg] k|of; ug{'kb{5 . ;lx / lgikIf cjnf]sg eg]sf] cfjZos l;k xf] . cf3ft hGo 36gf cg'ej u/]sf JolQmx?sf] ;f+:s[lts lgod / k/Dk/f, pgLx?sf] kfl/jfl/s ;DaGw k|lt ;+j]bglzn eP/ ;f]wk'5 ug{' csf{] cfjZos l;k xf] .

k|fo ;fdflhs ;+:s[lt / jftfj/0fsf] af/]df kof{Kt hfGg ;Dej x'b}g . o:tf] cj:yfdf, ;xfosx?n]:yflgo JolQmnfO{ ;f+:s[lts k/Dk/fx?sf] JofVof / cg'jfbg ug{ etL{ ug{'kg{] x'G5 . of] ;DaGw k|lt klg ;+j]bglzn x'g cfjZos 5 lsgeg] dWo:tstf{x? cfkm} cf3ft hGo 36gf cg'ej u/]sf JolQm x'g ;S5g\ / ;xfosnfO{ ;xotf ug{] qmddf To; 36gf sf] cg'ej k'gM dx;'z ug{ ;S5g\ .

s]lx Jojxfl/s ;jfnclwsf+z dfgljo ;xof]ustf{x? cfˆg} b]z / cfˆg} ;+:s[lt leq /x]/ sfd ul//x]sf] x'gfn] pgLx?df ljljw cGt/fli6«o cg'ejx?sf] sld /x]sf] x'G5 . ;fdfGo ;Nnfxsf ?kdf ;xfosx?sf] xsdf lgDg s'/fsf] ;'lglZrttf ug{'kb{5M

y ;xfosx?n] cf3ft sf] cy{af6 x'g] ;f+:s[lts k|efjsf/] ;r]t x'g'kb{5 .

y ;xfosx?n] cfkm"nfO{ ;xfotf ul//x]sfx?df cf3ftsf nIf0fx?sf] cg'udg ug{'kb{5 .

y ;xfosx?n] cfˆg} k|ltlqmof klg cg'udg ug{'kb{5 .

y ;xfosx?n] tL JolQmx?sf] syf ;'lg/xbf, pgLx?n] k'gM cf3ft cg'ej ug{ ;Sg] ;DefjgfnfO{ dWogh/ ug{'kb{5 .:yflgo ;xfosx?sf nflu o; ljifodf tflnd k|bfg ug{' cfjZos x'G5 .

y lgDg ;Nnfxx?n] ;xfosnfO{ cf3ftsf ;+:s[lts kIfx?sf] cGj]z0f /Joj:yfkg ug{ ;xfotf ug{]5M

y :yflgo ;f+:s[lts ;d"xdf lk8f / b'v, hLjg / d[To'sf] a'emfO{af/] 5nkmn ug{]

y olb tkfO{:yflgo efiff af]Ng ;Sg'x'Gg eg] cfˆgf] sdhf]/LnfO{ l:jsfb{} cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ g} cfkm"n] s]lx cg'lrt af]n]sf] v08df ;Rofpg cfu|x ug{]

y ;f+:s[lt ;fGble{s ;~rf/sf pkfox?af/] ;r]t /xg] -cfvf h'wfP/ af]Ng, 5nkmnsf qmddf vfgf jf k]o kbfy{ lng, jftf{nfksf] ult, zfl/l/s xfpefp cflb_

y cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfˆgf] syf elg/xbf, pxf+x?nfO{ cfˆgf] k|ltlqmofsf/] JofVof ug{ / a'emfpg nufpg]

y cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ pxf+x?sf] kl/jf/ 5nkmnsf] ;dodf pkl:yt /fVg] jf g/fVg] / olb pxf+x?nfO{ Toxf sf]lx wfld{s u'?sf] pkl:ytL xf]; eGg] nfU5 eg] Tof] klg ;f]Wg'xf];\

y cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ pxf+x? s'g} wfld{s ;yn hfg rfx]sf] jf 36gf kl6 s'g} wfld{s ljlw ug{ dg nfu]sf] s'/f ;f]Wg'xf];\ .

y cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ cfkm"n] pxf+nfO{ ;xof]u ug{ s] ug{ ;S5' elg ;f]Wg'xf];\ / cfkm"n] s] ug{ ;Sg'x'G5 jf s] ug{ ;lsb}g To;af/] v'n:t eP/ eGg'xf];\ .

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s]lx pkof]uL ljleGg ;f+:s[lts ljrf/ cGt{utsf ;xof]ux? lgDg /x]sf 5g\M ;fdflhs ;Dks{ -PSnf]kgnfO{ sd u/fpg_, cf/fdbfoL cEof;x?, Wofg, ;f+:s[lts ;Gbe{;+u ldNg] ul/ ;+s6af/] l;sfpg] / pgLx?n] cfˆgf] efjgf a'em]/ cfTdljZjf; a9fpg ;xof]u ug{] vfnsf] pkfox? l;Sg] -l;s]6{_ .

oL s'/fx?nfO{ Wofgdf /fVb} lgDg k|Zgx? ;fGble{s x'g ;S5g\M y tkfO{ cfˆgf] /f]unfO{ s;/L JofVof ug['x'G5 <

y tkfO{nfO{ of] /f]usf] sf/0f s] xf] h:tf] nfU5 <

y of] lsg / slxn]af6 ;'? eof] <

y of] /f]un] tkfO{nfO{ s] u5{ <

y of] slQsf] ulDe/ k|s[ltsf] x'G5 < s] of] nfdf] ;do;Dd rln/xG5 <

y tkfO{n] s:tf] vfnsf] pkrf/ kfpg'k5{ h:tf] nfU5 < tkfO{n] pkrf/af6 ck]Iff u/]sf] dxTjk"0f{ kl/0ffdx? s] s] x'g <

y of] /f]un] s:tf ;d:ofx? lgDTofPsf 5g\ <

y of] /f]usf] s'g kIfb]lv tkfO{nfO{ 8/ nflu/x]sf] 5 <

y -Sn}gDofg, !(*(_

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$= ;~rf/sf ;Lk-efu @ / kl/ro x]g{'xf];\ ._

;+:s[lt jf k/Dk/faf/] rrf{ gul/ ;~rf/af/] 5nkmn ug{ ;lsb}g lsgeg], efu # sf] v08 # df 5nkmn ul/P cg';f/, xfd|f] Ps csf{nfO{ x]g{] b[li6sf]0f / cfbg k|bfg ul/Psf ;Gb]znfO{ a'‰g] tl/sfnfO{ ;+:s[ltn] k|efj kfl//x]sf] x'G5 . t;y{, ljleGg ;+f:s[lts k[i7e"ld /x]sf JolQmx? lar x'g] ;+jfbn] ljleGg ck|tofl;t lbzf lng ;S5g / ;lhn} unt a'emfO{ pTkGg x'g ;S5 .

b'j} ;+:s[ltnfO{ a'‰g] JolQmsf] ocf dxTjk"0f{ e"ldsf x'g] ub{5 . pgLx?n] dWo:ystf{ eP/ ;+jfbdf elgPsf s'/fx? dfq geO{ tL s'/fx? s;/L elgPsf] xf] eGg]] klg cg'jfb / JofVof ug{ d2t ub{5g\ . pbfx/0fsf nflu s]lx ;+:s[ltdf l;w} s'/fsfgLsf] ljGb'df k'Ug] u5{g eg], cGo s]lx ;+:s[lt cg';f/ ;DaGw lj:tf/ gx'~h]n r'/f] s'/fsfgL ug{ kv{G5g\ . ;~rf/sf dWo:ystf{x?n] ;+jfbsf] ultdf ;xhLs/0f ug{ / Pp6f ;+:s[ltdf ;j{dfGo x'g] t/ csf{] ;+:s[ltdf cfklQhgs dflgg] vfnsf egfO{x?nfO{ ;fdfGos/0f ug{ ;S5g . k|efjzfnL ;+f:s[lts dWo:ystf{n] b'j} kIfn] a'‰g] tl/sfn] ;d:ofx?sf] klxrfg / JofVof ug{ / tL ;d:ofsf ;dfwfgx? / cl3 a9\g] pkfox?sf] klxrfg ug{ d2t ub{5g\ .

olb tkfO{nfO{ cf3ft hGo 36gf cg'ej u/]sf JolQm;+u e]6\g] qmddf bf]efif]sf] ;xof]u cfjZostf k5{ eg], tL bf]efif]n] cf}krfl/s cfr/0f ;DalGw s]lx lgodx? Kfngf ug{'kb{5 . tkfO{n] s'/fsfgL ;'? ug{' cl3 pgn] cfˆgf] kl/ro lbP/ ;+jfbdf cfˆgf] e"ldsfaf/] hfgsf/L lbg'kg{]5 . pgn] Toxf ePsf ;Dk"0f{ s'/fsfgL uf]klgo /x]sf] s'/f a'‰g'kb{5 . pgn] cg'jfb ubf{ elgPsf s'/fx? dfqsf] cg'jfbg ug{k5{ / tL s'/fx?sf] yk JofVof ug{' x'b}g . olb tkfO{n] jf cf3ft hGo 36gf cg'ej u/]sf JolQmn] Ps csf{sf] s'/f ga'em]sf] v08df yk:ki6Ls/0fsf] nflu ;f]Wg'kg{]5 / bf]efif]n]:ki6Ls/0fsf] cg'jfb ug{'kg{] x'G5 . bf]efif]n] k|yd k'?if jfRo k|of]u ul/ af]Ng' kg{]5 / pgn] ;xfossf] e"ldsf lng' x'b}g .

g}bflgs cEof;x?nfO{ ;+f:s[lt ;fGble{s / pko'Qm agfpg, ;+f:s[lts ?kdf dxTjk"0f{ jfSof+zx? / cleJolQmx? DSM-IV df pNn]v ul/Psf] lyof] . g}bflgs dfkb08df ;+f:s[lts d'NodfGotfnfO{ dxTj lbg] of] klxnf] sbd ePtfklg o;n] lrlsT;lso k|lqmofsf qmddf lj/fdL tyf ;xfossf] d'NodfGotfaf/] a'‰g] klqmofdf km]/abn x'g] 5}g . cd]l/sL ;fO{lqmol6s P;f]l;P;g, @))@ n] kf+r ;+f:s[lts tTjx?sf]af/]df ljrf/ k'¥ofpg ;'efj lbPsf] 5 -efu ! df /x]sf] ;+f:s[lts kIf x]g{'xf];\_ . o;sf] bf];|f] efu lj/fdLx?sf] ;d:ofx?sf]:ki6Ls/0fTds df]8n / hfthflto eGbf afx]ssf ;+f:s[lts sf/sx?;+u ;DalGwt /x]sf] 5 . o2lk, cGo tTjx?n] h:tf]:ki6Ls/0fTds df]8nsf] ;r]tgfn] k/fdz{sf] u'0f:t/, d'Nof+sg / lj/fdLsf] tgfj joj:yfkgdf s'g} k|efj ug{] 5}g .

;dfg'e"lt / k'li6n}lËs lx+;f cg'ej u/]sf dlxnfx?;+u ;dfg'e"lt lagf s'/fsfgL ug{ ;lsb}g . ;dfg'e"ltsf] ;fdfGo a'emfO{ eg]sf] æcfkm"nfO{ csf{] JolQmsf]:yfgdf /fv]/ x]g{'Æ, csf{] JolQmsf] cg'ejnfO{ cfˆgf] cg'ej elg sNkgf ug{' / p;n] dx;'z ug{] efjgf / p;sf] a'emfO{nfO{ cfkm"n] dx;'z ug{' xf] . ;dfg'e"ltn] s'/fsfgLdf ;xhLs/0f ub{5 . t/, ;dfg'e"ltsf] 9f]+u ug{ sl7g x'G5 / olb tL dlxnfx?n] dx;'z u/]sf efjgf / pgsf] dgf]l:ytLaf/] unt cg'dfg nufO{of] eg] pgl;+usf] ;+jfb c;kmn x'g klg ;S5 . ;xfos / cf3ft hGo 36gf cg'ej u/]sf JolQm larsf] ;+jfbdf kl/is[t ;dfg'e"ltsf] cfjZostf x'G5 . s'/fsfgL ug{sf nflu ;xfosx? cf3ft hGo 36gf cg'ej u/]sf JolQmsf] dfgl;s tyf zfl/l/s l:ytLaf/] a'‰g bIf x'g' kg{]5 .

slxn]sflx, cf3ft hGo 36gf cg'ej u/]sf JolQmx?nfO{ cfkm"n] dx;'z ul//x]sf] efjgf h:t} l/;, 3[0ff cflb af/] af]Ng lk8fbfoL x'g] jf cK7]/f] nfUg] x'g ;S5 . pgnfO{ To;af/] rrf{ ug{ nfh nfUg] jf tL efjgf ;+:s[lt ;fGble{s gePsf sf/0f cfklQhgs x'g ;Sg] 8/ nfUg] x'g ;S5 . o; 8/nfO{ x6fpgsf nflu, ;xfosn], ætkfO{sf] of] efjgf / ljrf/ d}n] a'em]sf] 5', tkfO{sf] 7fp+df hf] eP klg o:tf] dx;'z ug{:jefljs xf]]Æ elg eGg'xf];\ . o:tf] vfnsf] k'li6 ug{] egfO{n] ;dfg'e"lt eGbf al9 ;xof]u k|bfg ug{] u5{ . o;f] eGb} ubf{, k'li6sf jfSof+zx? efjgf / ljrf/sf cleJolQmsf nflu df1 pkofuL x'G5g\ / tL efjgf jf ljrf/af6 pTkGg x'g] k|ltlqmofsf nflu pkof]uL x'b}gg\ .

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;~rf/ eg]sf] s'/fsfgL dfq geP/ ;'Gg] / x]g{] k|lqmof klg xf] ;lqmo ;'gfO{sf] k|of]uaf6 cf3ft hGo 36gf cg'ej u/]sf JolQmn] eg]sf] s'/f tkfO{n] a'‰g' ePsf] 5 jf 5}g elg hfGg ;lsG5 . o:tf] cj:yfdf, tkfO{n] ;'g]sf] s'/f km]l/ bf]xf]¥ofP/ cfkm"n] ;lx a'em]sf] k|dfl0ft ug{'xf];\ . olb s]lx zAbx?sf] cy{ km/s efiffx?df jf km/s ;+:s[ltdf leGg /x]sf] 5 eg] ;lqmo ;'gfO{ ul//x] klg unt a'emfO{x? pTkGg x'g ;S5g\ . To;}n] cdf}lvs ;~rf/ k|lt klg Wofg lbg'xf];\ . :yflgo ;xhstf{;+u cdf}lvs ;~rf/df /x]sf ;+:s[lts leGgtfaf/] hfgsf/L lng'xf];\ . cf3ft hGo 36gf cg'ej u/]sf JolQmn] cfˆgf] l:ytL jf ;d:ofsf] JofVof ug{ k|of]u u/]sf zAbx?df Wofg lbP/ ;'Gg'xf];\ / lrlsT;lso jf ;+f:s[lts kIfkflt zAbx?sf] ;f6f] pxf+s} zAbx?sf] k|of]u ug{'xf];\ . >j0f ljleGg k|sf/sf] x'g ;S5 . tkfO{n] cf3ft hGo 36gf cg'ej u/]sf JolQmsf jf:tljs zAbx? ;'g]/ To;sf] cy{ nufpg ;Sg'x'G5, pgLx?sf] cfjfh, cf;g jf zfl/l/s xfpefp, df}gtf / pgLx?n] gaf]n]sf s'/fx?df Wofg lbP/ klg tkfO{n] pgLx?sf] s'/f ;'Gg ;Sg'x'g]5 . tkfO{n] ;dfg'e"lt / s?0ffsf ;fy ;'lg/xsf] eP klg tkfO{n] pgLx?sf] efjgf dx;'z ug{ ;S5' eg]/ g;f]Rg'xf];\ . pxf+n] eg]sf] s'/f tkfO{n] cfˆg} efiffdf k'gM b]xf]¥ofP/ cfkm"n] pxf+sf] s'/f a'em]sf] ljZjf; lbnfpg' xf];\ / tkfO{n] ga'em]sf] eP px+fnfO{ k'g cfˆgf] s'/f a'emfpg] df}sf k|bfg ug{'xf];\ . tkfO{sf] zfl/l/s xfpefp / tkfO{n] af]n]sf] s'/f ldNg'kg{]5 . tkfO{sf] zfl/l/s xfpefp clN5 nfUbf] b]lvof] eg] pgLx?sf] s'/fdf tkfO{n] rf;f] glbPsf] a'lemG5, pgLx?nfO{ cndn dx;'z x'g ;S5 . ;DejtM o;n] tkfO{sf] O{dfGbf/Ltf / ljZjf; dfly z+sf pTkGg x'g ;S5 .

df}gtfk|ltsf] ;xglzntfcf3ft hGo 36gf cg'ej u/]sf JolQmn] cfˆgf] efjgfx? cleJoQm ug{ ;3{if ul//x]sf] ;dodf w}o{tf dxTjk"0f{ x'G5 . efjgfx?n] pgLx?sf] dgdf cfj]un] el/lbG5, lg/fz agfO{lbG5 / cGt{jftf{df afwf k'¥ofpb5 . ;xfosx?n] cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ cfˆgf] efjgf / ljrf/sf] Joj:yfkg ug{ jf s'g} ljrf/ JoQm ug{] gug{] af/] lg0f{o lng s]lx ;do k|bfg ug{'kb{5 .

dfgj clwsf/sf] ;fGble{stfdfgj clwsf/ k¢ltnfO{ ckgfPdf Ps cltl/Qm pks/0f k|fKt x'g ;S5 . o;n] tkfO{nfO{ / cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ pxf+sf] af]Ng], k/fdz{ lnO{g], ;xefuL x'g], df}g /xg], uf]Kflgotf, ;Ddfghgs Jojxf/ k|ltsf] clwsf/x?sf] af/]df Wofgfsif{0f ug{ d2t ub{5 .

tkfO{ nufot cf3ft hGo 36gf cg'ej u/]sf JolQmsf nflu s'/fsfgL ug{ ;'/lIft jftfj/0f l;h{gf ug{, uf]klgotf cToGt dxTjk"0f{ tTj x'g hfG5 . cfkm"n] elg/xsf] s'/fx? uf]Ko /xg] 5g eGg] ljZjf; gePdf s;};+u klg cfˆgf lelq s'/fx? vf]Ng ;Dej x'b}g . s'/fsfgLdf qmddf df}g /xg ;Sg] clwsf/ klg dxTjk"0f{ x'G5 lsgeg] slxn]sflx ;xfos / cf3ft hGo 36gf cg'ej u/]sf JolQmsf larsf] ;DaGw >]0fLa¢ ePsf] eGg] unt a'emfO{ /x]sf] x'G5 . cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ cfkm"n] h;/L eP klg ;xfosnfO{ cfˆgf] s'/f eGg} k5{ h:tf] nfu]sf] x'g ;S5 . pxf+x?nfO{ of] ;To gePsf] atfpgkb{5 .

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%= ;xfossf nflu ;xof]u-efu @, k]h g+ #$–#% / &$–&% df /x]sf] Ps c;n ;xfos / Ps c;n ;xfosnfO{ k'gM lgofNbf x]g'{xf];\_

ulDe/ cf3ft k'u]sf JolQmx?sf] pkrf/ ug{] qmddf ;xfosx?sf] k|ltlqmof k|lt klg Wofg k'¥ofpg' kb{5 . ;xfosx? klg hf]lvddf x'g] u5{g\ .

y Secondary traumatisation bf];|f] bhf{sf] cf3ftsf] ;+rf/M cfkm"n] ;xof]u ul//x]sf JolQmx?df b]lvPsf nIf0fx? slxn]sflx ;xfosx?df klg b]lvg ;S5g\ . pgLx?df cTolws pQ]hgf (hyper

arousal), arfpsf efjgf, 6fl9g] h:tf efjgfx? cg'ej u5{g\ / cfkm"n] ;xof]u ul//x]sf JolQmx?n] cg'ej u/]sf cf3ft hGo 36gfx?sf] JofVof ;'g]kl5 jf b]v]kl5 b':jKg cfpg], c}7g x'g] cflb x'g ;S5 . s'g} Pp6f 36gfsf] JofVofn] klg To:tf efjgfx/ pTkGg u/fpg ;S5 .

y Vicarious traumatization lasf/hgs cf3ftM dfgljo lk8fx?sf] cg'ej a6'ln/xbf, ;xfosx?df dgf]j[lQ ljsl;t x'g ;S5 . pgLx? ;+;f/ k|lt pbfz jf lg/fzfjfbL x'g ;S5g\ . o;sf sf/0f pgLx?n] cfkm" nufot cGo JolQm t'R5 Jojxf/ ug{ ;S5g\ jf pgLx?n] kljt{gsf] ;Defjgfk|ltsf] ljZjf; u'dfpg ;S5g\, pgLx? efjz"Go x'g ;S5g\ . s]lx ;do kZrft pgLx?nfO{ cfˆgf] JolQmTj kl/jt{g ePsf] dx;'z x'G5 .

y Compassion fatigue sf?0fLs ysfg: of] cj:yf dflysf] Vicarious traumatization ;+u ldNbf] h'Nbf] x'G5 t/ o;n] ;xof]u ug{] txdf /x]sf, cTolws ;Dks{df /x]sf t/ cf3ftdf dfq sfd gug{]x?nfO{ klg k|efj kf5{ . o;n] æag{–cfp6Æ sf] Ps k|sf/sf] lrq0f ub{5 h;n] ;+1fTds dgf]j[lQ kl/jt{g ug{'sf] ;fy} dflg;nfO{ ylst / lg/f]T;flxt, cfnZo, lg/fz agfP/ lgGb|fdf ;d:ofx? pTkGg u/fp5 / slxn]sflx zfl/l/s ;d:of tyf kbfy{ b'?kof]u ;d]t lgDTofp5 .

Dfly pNn]v ePsf cj:yfx?df ;xfosx?nfO{ cfˆgf] ;d:of, cfjZostf,:j:y hLjg, JolQmut ;~rfnx? k|lt Wofg lbg' cfjZos nfUb}g / ;xfossf] cfˆg} hf]lvdx? dxTjk"0f{ g/x]sf] dx;'z x'g] u5{ . o:tf] ;f]r ljrf/ sf] ulDe/ kl/0ffd x'g ;S5 . o:tf] ;xfos c?sf nflu efjgfTds ;|f]t x'g ;Sb}g, cGo ultljlwsf] u'0f:t/ sd x'g hfG5, pgsf] kl/jfl/s nufot cGo ;DaGwx? lau|g ;S5g\ / cfkm" klg b'lv / dfgl;s?kdf cl:y/ x'g ;S5g\ .

;'emfjSecondary traumatisation bf];|f] bhf{sf] cf3ftsf] ;+rf/ sf nIf0fx? b]vf k/]kl5 cf3ft hGo 36gf cg'ej u/]sf JolQmx?sf nflu k|of]u x'g] pkfox? h:t}M l:yl/s/0f cEof;, lgGb|f ;DaGwL ;Nnfx cflb, ;xfos cfkm}sf nflu klg pkof]uL x'g ;S5g\ . ;xfosx?n] cfˆgf] cfjZostf / k|ltlqmofx? a'‰g / pgLx?nfO{ s'g s'/fn] al9 pQ]lht agfp5 eGg] klxrfg ug{ cjZos x'G5 .

Vicarious traumatization / Compassion fatigue sf] cj:yfdf yk tTjx? ;fGble{s x'g ;S5g\M y k|fo;hf], hf]lvddf tL JolQmx? x'G5g\ h;n] pRr dfkb08x? lgwf{/0f ug{], l;df lgwf{/0f ug{ sl7g

dx;'z ug{], / cfkm} dfly cjf:tjls dfux? /fVg] u5{g\ . pgLx?n] ;a} sfo{ ug{ ;Dej x'b}g, pgLx? ckl/xfo{ 5}gg\ / ;a} 36gfx?k|lt pgLx? lhDd]jf/ x'g ;Sb}gg eGg] s'/f a'‰g pgLx?nfO{ d2t ug{'kb{5 . pgLx?n] cfˆgf] sfd sf] ef/ s;/L af+8kmf8 ug{], s]lx ;do ljbfdf a:g], cf/fd ug{ ;do ldnfpg], ;fyLefO{ tyf kl/jf/;+u ;do latfpg],:j:y vfgf vfg], lgoldt Jofofd ug{] / sfd ubf{ cfjZos ;xof]u / ;'kl/j]If0fsf] joj:yfkg ug{] af/] l;Sg'kb{5 .

y lasf/hgs cf3ft (Vicarious traumatization) / s?0ff ysfg (Compassion fatigue) sf] cj:yf To:tf ;+:yfdf al9 b]lvG5g\ hxf sd{rf/Lx?sf] sfo{Ifdtf eGbf al9 sfd nufO{G5 / pgLx?sf] sfo{ljlwsf] joj:yfkg ul/b}g / hxf+ pgLx? cfˆgf ;xsdL{x?af6 s'g} vfnsf] ;Nnfx jf ;'emfj lagf g} sfd ul//x]sf x'G5g\ . sfof{nosf] jftfj/0fdf lgoldt k|ltlqmof, ;xof]u, ;'kl/j]If0f / k|lzIf0fsf cj;/x? k|bfg ul/g'kb{5 .

olb tkfO{n] bf]efif]sf] ;xof]u lnO{/xg'ePsf] 5 eg], pgsf]:j:ytfsf] klg Vofn /fVg'kb{5 . cg'ejL bf]efif] klg cfkm"n] ;'g]sf] syfaf6 efjgfTds ?kdf k|efljt x'g ;S5g\ . k|fo o:tf] cj:yf cfO{ xfNb}g t/ bf]efif]x?n] cfˆgf] efjgf n'sfpg ;Ifd gx'g ;S5g\ . ;xfosn] cf3ft hGo 36gf cg'ej u/]sf JolQm / bf]efif] b'j}sf nflu Tof] eofgs 36gf / cGofok'0f{ cg'ejx? ;'Gbf lk8fbfoL x'g] s'/f a'em]/ pgLx?sf] Vofn /fVg'kb{5 .

-lj:t[t hfgsf/Lsf] nfuL k]h g+ @! df x]g'{xf];\_

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cf3ft hGo 36gf cg'ej u/]sf / n}lËs lx+;f cg'ej u/]sf JolQmx?;+u sfd ug{] qmddf, lasf/hgs cf3ft (Vicarious traumatization) sf] ;DefJo c;/x?sf] klxrfg ug{' cfjZos x'G5 -slxn]sflx o;nfO{ lasf/hgs cf3ft (Vicarious traumatization) jf s?0ff ysfg klg elgG5_ . lasf/hgs cf3ft (Vicarious traumatization) sf nIf0fx? cfkm"df eGbf c?df klxrfg ug{ al9 ;xh x'g] u5{ . olb tkfO{ ;d"xdf sfd ug{'x'G5 / cfˆgf] ;xsdL{df o;sf] nIf0f b]Vg'eof] eg], pxf+;+u a;]/ o;nfO{ s;/L sd ug{ ;lsG5 eg]/ 5nkmn ug['xf];\ .

kl5Nnf] ;dodf x'g] cf3ft (Secondary traumatisation) ;DaGwL r]tfjgLsf ;+s]tx? lgDg /x]sf 5g\M

y cfbz{df X|f; cfpg'

y d'v{kgf

y ;+:yfåf/f sb/ gul/Psf] jf wf]vf ePsf] dx;'z x'g'

y xf};nfdf sld x'g'

y cfˆgf] dxTj / e"ldsf af/] 7"nf] jf eJo jf b]vfj6L wf/0ff x'g'

y lj/tf d'ns t/ nfk/jflx o'Qm Jojxf/ x'g'

y cfˆgf] ;'/Iff / zfl/l/s cfjZostfnfO{ a]jf:tf ug{' -a|]s glng], g;'Tg] cflb_

y ;xsdL{ / ;'kl/j]Ifsx? Dfly ljZjf; gug{]

y c;fdflhs Jojxf/

y cToGt ysfg

y Wofg s]lGb|t ug{ g;Sg]

y lgGb|fdf ;d:of x'g'

y ck|efjzfnL x'g'

y nfu" kbfy{ b'?kof]u ug{' h:t}M /lS;, r'/f]6 tyf cGo nfu" kbfy{

o:tf ;+s]tx?sf] ;fdgf ug{ pkof]uL s]lx ;fdfGo ;Nnfxx? lgDg /x]sf 5g\M

y tL k|ltlqmofx? ;fdfGo / ckl/xfo{ /x]sf] htfpg]

y cf/fd dx;'z ug{ k|of; ug{]

y cfkm"nfO{ ;xh nfUg] JolQm;+u s'/f ug{]

y af]Ng c;xhx'G5 eg] cGo dfWodaf6 efjgf JoQm ug{] -h:t}M lrq, ;+lut, k|fy{gf_

y cfkm";+u ldNg] JolQmn] eg]sf] s'/f ;'Gg] / pgLx?n] eg]sf s'/fx? ljrf/ ug{]

y cfˆgf] Vofn /fVg]

y Jofofd jf of]uf ug{]

y otfptL lx+88'n ug{]

y ;fdfGos/0fsf cEof;x? ug{]

y BASIC-Ph sf ;dgf ug{] l;kx? x]g{'xf];\ -k[i7 gDa/ !#)_

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^= ;d'bfo tkm{ hfg] (Approaching the community)

-efu @, k]h !!)–!!! / !!@–!!# df ePsf] ;d'bfodf kmls{g] tof/L / cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ cfˆgf] kl/jf/ / ;fdflhs ;~hfn;+u k'g{ldngsf nflu tof/ kfg{] x]g{'xf];\_ .

JolQmut txdf ;xof]u rflxG5 g} t/ ;d'bfo:t/df klg cfjZos x'G5 . sfo{zfnfsf] l6Kk0fLdf xfdLn] lx+;fTds 36gf cg'ej u/]sf dlxnfx?nfO{ ;xfosx?n] k|bfg ug{ ;Sg] ljleGg lsl;dsf ;xof]ux?sf] af/]df 5nkmn u/]sf lyof} . tL dlxnfx? kmls{g nflu/x]sf] ;d'bfosf] af/]df a'‰g' klg cfjZos /x]sf] s'/f klg u/]sf lyof} . ;d'bfodf ;xof]u / ;Ddfgsf] jftfj/0f l;h{gf ug{' Pp6f 7"nf] r'gf}tL /xG5 .

;d"bfo tkm{ s;/L hfg] < Wffld{s cu'jf jf k"?ifx?x?sf] ;+nUgtfHo"l8y xd{g !((@ sf cg';f/, ;DaGwx?sf] kl/k]Ifdf dfq s'g} klg JolQm k'gM:j:y cj:yfdf kmls{g ;S5 eGg] s'/f ;xfosn] a'‰g' h?/L x'G5 . of] Psnf]kgfdf k|fKt ug{ ;lsb}g . s'g} klg lx+;fTds 36gf cg'ej u/]sf dlxnfx?sf] pkrf/sf] k|lqmofdf hg ;d'bfonfO{ ;+nUg u/fpg cfjZos x'G5 .

anfts[t dlxnf k|lt x'g] tTsflng k|ltlqmof eg]sf] p;nfO{ nf~5gf nufpg], lt/:sf/ ug{] / PSnf] agfpg] cflb x'G5g\ . o;n] pgsf] lk8f emg hl6n x'g hfG5 / pkrf/ sf] k|lqmof cem sl7g aGb5 . ;xfosx?n] ;d'bfosf cu'jfx?nfO{ -wfld{s cu'jf, /fhg}lts bn, z}lgs clwsf/L cflb_ anftsf/ a'g} klg cj:yfdf cl:jsfo{ ck/fw /x]sf] / anfTsf/sf] lk8f ef]u]sfx?n] ;xof]u / ;befj kfpg'kg{] s'/f a'emfpg'kb{5 -xd{g !((@_ .

dlxnf / k'?if larsf] c;dfg zlQm ;DaGwsf] af/]df 5nkmn ug{ klg dxTjk"0f{ 5 lsgeg] lx+;fsf] d'n sf/0f olx zlQm ;DaGw xf] . w]/} ;dfhdf k'?if 3l6t lx+;f jf lx+;fsf] qf;s} dfWodaf6 k'?ifn] dlxnf dfly bdg ul//x]sf] kfO{G5 . o; 5nkmndf dfgj clwsf/sf] l:yflkt l;¢fGtx? tkm{ Wofg cfslif{t ug{ pkof]uL x'G5 h;df pNn]v eP cg';f/, cGt{/fli6«o sfg'g adf]lhd ;a} dflg;x? ;dfg clwsf/sf ;fy hlGdPsf x'G5g\ . oL k|Zgx? ;d'bfosf cu'jfx?;+u 5nkmn ug{'xf];\ / n}lËs lx+;fsf tTsflng lkl8tx? dlxnf ePtfklg o;sf] kl/0ffdn] tL dlxnf nufot ;Dk"0f{ ;dfhnfO{ ;d]6\g] s'/fdf hf]8 lbg'xf];\ .

y n}lËs lx+;fn] kfl/jfl/s ;+/rgfnfO{ hf]lvddf kfb{5 . afnaflnsfx?n] cfˆgf] cfdf / lblbalxgLn] lk6fO{ vfPsf] b]Vbf pgLx?n] efjgfTds Ifltsf] lk8f cg'ej ub{5g\ . b'O{ hlgo kl/jf/ tf]l8G5g\ / dlxnfx?n] r/d ul/jLsf] / ;fdflhs cjx]ngfsf] ;fdgf ug{'kb{5 .

y lx+;fsf dfgl;s cf3ftsf sf/0f dflg;x?n] eljiodf k'gM:j:y / k|ltkmn d'vL ;DaGw:yflkt ug{ sl7g dx;'z ub{5g . n}lËs lx+;f cg'ej u/]sf JolQmx?n] afnaRrf jf cGo JolQmdfly cfˆgf] lg/fzf / lk8f sf] l/; kf]Vg] ub{5g\ h;n] ubf{ lx+;fsf] k|efj cem al9 ulDe/ x'b} hfG5 . afnaflnsfx/n] lz+;f g} åGbsf] ;dfwfg /x]sf] a'‰g]5g\ .

oL nufot cGo w]/} dfWodaf6 lx+;fsf 36gfx? bf]xf]l/g]] ub{5g\ .

To; 36gfsf af/]df ;d'bfosf ;b:ox?sf] s:tf] wf/0ff /x]sf] elg klxrfg ug{'xf];\ . pgLx?nfO{ cf3ftsf] ;fGble{s hfgsf/L / ;DefJo k|ltlqmofaf/] atfpg'xf];\ . cf3ft hGo 36gf cg'ej u/]sf dlxnfx?sf] :jf:Yonfesf nflu pgLx?sf] ;cof]u cfjZos /x]sf] s'/f atfpg'xf];\ . olb kl/jf/ / ;d'bfonfO{ kl/rfng ug{ ;Dej geP lkl8t JolQmsf] cfˆg} ;~hfn agfpg ;lsG5 . n}lËs lx+;fsf] af/]df rrf{ ul//xbf, dfgj clwsf/sf dfGotf / l;¢fGtaf/] 5nkmn ubf{ ;xfos x'G5 . -dfgj clwsf/ @)!) sf clwJolQ_

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:jf:Yo sdL{n] ;d'bfonfO{ anfTsf/af/] hfgsf/L lbg] qmddf, pgLx?n] 5nkmn ;'?jft ug{ plrt k¢ltsf] klxrfg ug{'kb{5 . df}gtfn] anfTsf/ h:tf ck/fw ug{] ck/fwLx?nfO{ cfnf]rgf jf hf]lvd lagf g} To:tf ck/fw ug{] cg'dlt lbG5 eGg] s'/f ;lDemg dxTjk"0f{ 5 . o;af/] df}g /xbf tL ck/fwLnfO{ JolQm tyf ;dfhnfO{ xfgL k'¥ofpg / cft+s dRrfpg] qmd hf/L /fVg cg'dlt k|bfg x'G5 .

n}lËs lx+;fnfO{ ;Daf]wg ug{' cl3, ;Gbe{ ljZn]if0f ug{' dxTjk"0f{ x'G5 . ;d'bfosf] hgl:ytL s:tf] /x]sf] 5 < o; ljZn]if0fdf ul/jL, hf]lvd, n}lËs ;DaGw / d'n'ss} /fhg}lts / cfly{s cj:yf ;d]l6G5g\ . tkfO{sf] ljZn]if0fn] ;d'bfodf ;fGble{s / d'Nojfg x'g] vfnsf hfgsf/L k|bfg ug{] ;'lgZrt ug{' dxTjk"0f{ x'G5 . ljZn]if0fsf] tof/L ug{] qmddf k/Dk/fut lgod sfg'g / tL cfk/fwLx? sf] x'g\ eGg] s'/f Wofgdf /fVb} n}lËs lx+;fsf] k|s[lt / xb, To; lx+;f k|lt:yflgo k|ltlqmofx?sf] gS;+sg ug{'xf];\ . tkfO{sf] ljZn]if0fn] k'?if, dlxnf, lszf]/ jf lszf]/L x?sf] hf]lvdnfO{ klg k|sfz kfg{'k5{ . lgDg lgsfox?sf] e"ldsf / of]ubfgx?df Wofg lbg'xf];\M

y n}lËs lx+;fnfO{ lgoGq0f ug{] /fli6«o sfg'gL 9f+rf -cgt{/fli6«o k|lta¢tf / /fli6«o sfg'g ;lxt_ / tL lx+;f k|lt Gofokflnsf / k|x/Lsf] k|ltlqmof

y n}lËs lx+;f lj?¢ sfd ul//x]sf ljsf;sf cGt{/fli6«o ;fem]bf/x? h:t} ax'klIfo / låklIfo Ph]G;Lx? / cGt{/fli6«o u}/ ;/sf/L ;+:yfx? . ;+o'Qm /fli6«o ;+3 leq, n}lËs lx+;fsf sfo{x?sf] g]t[Tj ug{ UNFPA nfO{ lhDd]jf/L lbPsf] 5 .

y dfgj clwsf/sf ;+:yf, dlxnf ;+3 / u}/ ;/sf/L ;+:yf ;lxtsf n}lËs lx+;fsf] lj?¢ sfd ug{]:yflgo ;+:yfx? . pknAw ePdf dlxnf clwaQmfx?sf] ;+:yf klg hfgsf/L sf] /fd|f] ;|f]t x'g\ .

:yflgo ;+3 ;+:yf, :yflgo :t/sf dlxnf ;+3x?sf] pkof]u k"0f{ ?kdf gul/sf] s'/f cg'ejaf6 a'lemG5 .:yflgo ;+3 ;+:yfx? / ;~hfnx?n] :yflgo oyfl:ytL a'em]sf x'G5g\, pgLx?n] cGt{/fli6«o ;+:yfx?n] eGbf w]/} dfG5]x? lrg]hfg]sf x'G5g\, ;|f]tx?df kx'r klg al9 x'G5 / pgLx? :yflgo ;d'bfodf ;lhn} l:jsfo{ x'G5g\ . olb pgLx? ;'?jftL r/0f b]lv g} ;+nUg eP eg] pgLx?n] ;xof]usf] sfo{qmdnfO{ :yflgo ;Gbe{df ldNg] ul/ kl/dfh{g ug{ d2t ub{5g\ -x;{:6f8 @))(_ .

s]lx lgodx?sf] Vofn /fVg' dxTjk"0f{ x'G5M

y ;d'bfodf JofKt k|0ffnL / k|lqmofx?n] n}lËs lx+;fsf] /f]syfd / To;k|ltsf] k|ltlqmof ;DalGw sfo{qmd lj:tf/ ug{sf nflu kof{Kt ;+/rgf / ;'rf? /0flgltx? k|bfg u5{ ls ub{}g elg d'Nof+sg ug{'xf];\ .

y Hfgsf/L k|:t't ug{sf nflu pko'Qm, ;+f:s[lts ?kdf l:jsfo{ pkfox? klxrfg ug{'xf];\ .

y n}lËs lx+;fsf] /f]syfd / To;k|ltsf] k|ltlqmof ;DalGw sfo{qmd ;kmn x'g tL sfo{qmd k|i6 / ljZj;lgo x'g'kb{5 . ;Dej eP ;Dd tL sfo{qmdx?nfO{ :yflgo cu'jfx?sf] ;xof]u / ;d'bfosf] ;dy{gdf k|j{wg ug{'kb{5 .

y n}lËs lx+;fsf] ck/fwLx?nfO{ b08sf] Joj:yf gx'g' To:tf lx+;fsf] lg/Gt/tfsf] dxTjk"0f{ sf/0f xf] . ;d'bfon] b08lxgtfnfO{ ;xg]5}g eGg] s'/fdf hf]8 lbg'kb{5 . cu'jfx? / pRr clesf/Lx?n] l:jsfo{ cfr/0fsf nflu dfkb08 to ug{'kb{5 / pgLx?nfO{ oL Jojxf/x? lx+;fTds ePgg\ eg] ;d'bfonfO{ o;n] kmfO{bf k'¥ofp5 eGg] ts{ k|lt ljZjf; lbnfpg'k5{ .

kl/jf/ / cfˆgf] glhssf] ;~hfnof}g lx+;f cg'ej u/]sf JolQmx?sf nflu cfˆgf] kl/jf/ / cflTdo ldqx?sf] ;xof]u ;a} eGbf dxTjk"0f{ /xG5 . ;DejtM kl/jf/sf ;b:ox?, ;fyLefO{, jf lkl8t JolQmsf] ;fdflhs ;~hfnsf ;b:ox?;+u jf lkl8t JolQmn] ;Dks{ ug{ rfxg]] ljZj;lgo JolQm;+u klxn] s'/fsfgL ug{'xf];\ . p;sf] kl/jf/nfO{ cem al9 hfgsf/L / ;'emfjsf] cfjZostf x'g] u5{ . p;sf] kl/jf/ / glhssf JolQmx? 36]sf] 36gf k|lt s:tf] ljrf/ /fVb5g\ eg]/ a'‰g'xf];\ . pxf+x?nfO{ cf3ft / To;sf] k|ltlqmof ;DalGw ;fGbles hfgsf/L k|bfg ug{'xf];\ . pxf+x?nfO{ lkl8t JolQm k'gM klxn] s} cj:yf df kmls{gsf nflu pxf+x?sf] ;xof]u dxTjk"0f{ /xg]5 elg a'emfpg'xf];\ . kl/jf/sf] sf]lx ;b:o jf ;fyLefO{ ge]l6Psf] jf kl/rfng ug{ g;lsPsf] :yLtLdf gof+ ;xof]u ;~hfn agfpg k|of; ug{'xf];\ .

143efu # M l;4fGt

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n}lËs lx+;fsf] klxrfg ug{, ;Daf]wg ug{ / o;sf] /f]syfdsf nflu ;dk"0f{ ;d'bfonfO{ ;+nUg u/fpbf n}lËs lx+;fsf] pGd'ng cem k|efjsf/L /xg] ljleGg cWoogx?n] b]vfPsf 5g\ . k|efjsf/L agfpgsf nflu ;fd'bflos ;~hfnn], ;d'bfosf ;Dk"0f{ If]qnfO{ ;d]6]/ ;a} vfnsf k|ltlqmofx?nfO{ Plss[t ug{'kb{5 . oL If]qx?df kl/jf/, joj;fo, clwjQmf ;d"x, hg ;dfh, ;/sf/L sd{rf/L, k|x/L, bdsnsf sd{rf/L, lrlsT;f ;+:yf, j]/f]huff/, ;fj{hlgs a;f]af; /:jf:Yodf sfd ug{] ;fdflhs ;+:yf, lzIff, k|];,:yflgo ;/sf/sf ;b:ox? cflb kb{5g\ . ;d'bfo :t/sf] ;xof]un] n}lËs lx+;fsf] kl/efiff, To;sf] ljleGg k|s[lt, / of] lsg unt xf] / o;nfO{ s;/L /f]syfd ug{] eGg] ljifodf k|:6 hfgsf/L k|bfg ug{'kb{5 -dfgj clwsf/sf clwjQmf @)!)_ .

of}g lx+;faf6 lkl8t / pgLx?sf] kl/jf/sf nflu 5'6\6} ;xof]u ;d'x agfpg d2t ug{ ;lsG5 .

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&= ;d'bfodf kmls{g] (Returning to the community)

-efu @, k]h !!)–!!! / !!@–!!# df ePsf] ;d'bfodf kmls{g] tof/L / cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ cfˆgf] kl/jf/ / ;fdflhs ;~hfn;+u k'g{ldngsf nflu tof/ kfg{] x]g{'xf];\_ .

cf3ft hGo 36gf cg'ej u/]sf dlxnfx? cfˆgf] ;d'bfodf kmls{g rfxbf ljleGg r'gf}tLx?sf] ;fdgf ug{'kg{] x'g ;S5 . ;j{k|yd t olb pgLx? cfˆg} >Ldfg jf kl/jf/af6 3/ lgsfnf ePsf lyP jf lx+;fTds ;DaGwsf] hf]lvddf x'g ;Sg] ;Defjgf eP, jf pgLx?sf] kl/jf/ åGbsf sf/0f lj:yflkt ePsf] cj:yfdf tL dlxnfx? cfˆgf] ;d'bfodf kmls{g rfxb}gg\ . To:tf dlxnfx?;+u cfkm} hLjg ofkg ug{ sf nflu kof{Kt ;|f]tx? klg x'b}g . cGo r'gf}tLx?df dlxnfx? kmls{O{;s]kl5 pgLx?sf] ;zQmLs/0d s;/L ug{], pgLx?sf] afnaRrfsf] x]/rfx s;/L ug{] / pgLx?n] ;fdgf ug{] hf]lvdsf] d'Nof+sg s;/L ug{] cflb ;d]l6G5g\ .

:jf:Yo s]Gb|df /x]/ :jf:Yodf ;'wf/ ePkl5 sf]lx dlxnfn] k'gM lx+;fTd ;DaGwdf jf k'gM anfTs[t x'g ;Sg] jftfj/0fdf kmls{g] lg0f{o lnbf, ;xfosx? lg/fz x'g ;S5g\ . ;xfosx?nfO{ tL dlxnf / pgsf] afnaRrfsf] ;'/Iffsf] af/]df lrGtf ;f]Rg' kg{] ;dodf cfkm"n] k|bfg u/]sf] ;Dk"0f{ ;xof]u j]sf/ ePsf] dx;'z x'g ;S5 . jf:tjdf tL dlxnfx?nfO{ pgLx?n] u/]sf] lg0f{oaf/] k|Zg ug{' plrt x'b}g . lx+;fTds cj:yfaf6 aflx/ lg:sg nfdf] ;do nfU5 / hf]lvddf /x]sf dlxnfx?n] cfˆgf] lg0f{o cfkm}n] lng / cfˆgf] nflu cfkm} lhDd]jf/ x'g' dxTjk"0f{ x'G5 . ;xfossf] e"ldsf eg]sf] o; k|lqmofdf pgLx?nfO{ ;xof]u k'¥ofpg' xf] .

sf]lx dlxnf cfˆgf] 3/, kl/jf/ jf ;d'bfodf lkmtf{ hfg ;Sg] ;Defjgf gePsf] cj:yfdf tL dlxnfnfO{ hLljsf]kfh{g ug{ d2t ug{ sl7g x'G5 . To:tf 36gf cg'ej u/]sf dlxnfx?nfO{ sfd / l;kx?sf] cToGt cfjZostf x'g] u5{ . ;Dej eP ;Dd, ;+:yfx?n] oL dlxnfx?nfO{:jf:Yo s]Gb| eGbf aflx/ hLljsf]kfh{g ug{ d2t ug{'kb{5 .

cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ cfˆgf]] klxn]sf] hLjg / ;d'bfodf jf gof+ hLjg / ;d'bfodf kmls{g s;/L tof/ kfg{] <pgLx?n] ;xof]usf ;~hfn?sf] kl/rfng s;/L ug{ ;S5g\ eGg] ljifodf 5nkmn ug{'xf];\ . pgLx?nfO{ cfˆgf] nIo / eljiok|ltsf] ck]Iffx? JofVof ug{ nufpg'xf];\ . pgLx?nfO{ cfˆgf] JolQmut Ifdtf klxrfg ug{ / To;sf] k|of]u u/]/ cfˆgf] niodf s;/L k'Ug] elg atfpg'xf];\ .

tkfO{sf] wf/0ff cg';f/ æplrtÆ /x]sf] nIox?nfO{ pgLx?sf] nIosf ?kdf l:yfklt gug{'xf];\ . pgLx?;+u cGo ljsNox?af/] 5nkmn ug{'xf];\ / ;fgf] sbdsf] klg dxTj /xg] atfpg'xf];\ . pgLx?n] cfˆgf] hLjg k|lt k'gM lgoGq0f lng ;Sg] s'/fdf ljZj:t x'g d2t ug{'xf];\ .

pgLx?nfO{ cfˆgf] ;'/Iffsf] Vofn /fVg' dxTjk"0f{ /x]sf] s'/f a'‰g d2t ug{'xf];\ . hf]lvdsf] ljZn]if0f ug{'xf];\ . s] pgL 3/ kmls{;s]kl5 s] pgL ;'/lIft /xlG5g < ;Dej eP ;Dd pgsf] nflu gof+ 3/df /xg / gof+ ldq agfpg lrlsT;lso ;Nnfx, a;f]af;, jf cGo ;xof]usf nflu ;yflgo ;+:yfx?nfO{ ;+nUg u/fpg'xf];\ . pgLx?sf] 8/nfO{ Wofg lbg'xf];\ . pgnfO{ cfˆgf] 8/nfO{ dWogh/ ul/ ;'/Iff of]hgf agfpg nufpg'xf];\ .

145efu # M l;4fGt

!$%

*= l/kf]l6{Ë -36gfaf/] hfgsf/L lbg]_efu @, k]h !))–!)! / !)@–!)% df /x]sf] cfkm" dfly ePsf] ck/fwnfO{ ph'/L ug{ cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ l:y/ ug{ / ;'/lIft /fVg] / cfkm" dfly ePsf] ck/fwnfO{ ph'/L ubf{ cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ ;'/lIft /fVg] x]g{'xf];\

o; v08df cf3ft hGo 36gf cg'ej u/]sf JolQmx?n] cfkm"dfly ePsf] zf]if0f / cfk/fwaf/] l/kf]6{ ug{] -k|x/LnfO{ ph'/L ug{]_ lg0f{o u/]kl5 cfO{kg{] r'gf}tLx?af/] rrf{ ul/g]5 . o; v08n] cf3ft hGo 36gf cg'ej u/]sf JolQmx?sf] hf]lvd / ljsNkx?df hf]8 lbG5 .

o:tf] cj:yfdf ;j{k|yd cfkm"n] cg'ej u/]sf] 36gfaf/] u'gf;f] kf]Vbf, ph"/L ubf{ jf ujfxL lbPkl5 pgnfO{ s]lx kmfO{bf k'U5 jf emg hf]lvddf kfb{5 eGg] s'/fsf] n]vfhf]vf ug{'kb{5 . To;kl5, 36gfsf k|df0fx?nfO{ ;'/lIft /fVg] s'/fdf Wofg lbg'kb{5 . oftgfsf] ;+s]t jf cGo b'Jo{jxf/sf ksf/x?sf] l6Kk0fL ug{sf nflu n]vfhf]vf, r]shf+r / g}bflgs k|lqmofx? ckgfpg'kg{] x'G5 . Goflos k|lqmof jf cGo cg';Gwfgsf nflu k|df0f x'g ;Sg] dfgl;s / zfl/l/s nIf0x?sf] klg l6Kk0fL ug{'kb{5 . o;sf] d'n cfzo eg]sf] 36gfaf/] l/kf]6{ ug{] ;dodf ljleGg r'gf}tLx?sf] ;fdgf ug{'kg{] x'g ;S5 / l/kf]l6{Ë nfO{ ;xof]u tyf x]/rfxsf] k|fjwfgx? eGbf km/s ?kdf lng'kb{5 .

dfgj clwsf/sf] b[li6sf]0fn] 36gf l/kf]6{ ug{' jf ph'/L ug{'nfO{ k|fyldstf lbg]u5{ . o;sf] cjwf/0ff cg';f/, oL l/kf]l6{Ë sf ultljlwx?nfO{ k|T;fxg ug{'kb{5 . o2lk, l/kf]l6{Ë gu/]sf] l:ytLdf klg ;xof]u / x]/rfx pknAw u/fpg] ;'lgZlrttf ug{'kb{5 . x]/rfx / l/kf]l6{Ë b'O{ leGg sfo{ x'g / oL b'O{nfO{ ldl>t ?kdf lng'x'Gg . o;f] eGb} ubf{ ;xfosn] cf3ft hGo 36gf cg'ej u/]sf JolQm;+u pgLx?n] cg'ej u/]sf] 36gfaf/] l/kf]l6{Ë ug{] jf gug{]af/]sf] 5nkmndf dxTjk"0f{ e"ldsf v]Ng] u5{g\ / pgLx?n] l/kf]l6{Ë ug{] lg0f{o u/]kl5 To;sf nflu pgLx?nfO{ tof/ kfg{ d2t ug{ ;S5g\ . pgLx?nfO{ l/kf]l6{Ë sf nflu / l/kf]6{ ul/;s]kl5sf] cj:yfsf nflu tof/ kfg{] ;DalGw s]lx d'Vo a'bfx? Efu @ df pNn]v ul/Psf] 5 -cfkm"n] cg'ej u/]sf] 36gf l/kf]6{ u/]kl5 cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ ;'/lIft /fVg], x]g{'xf];\_

tnsf pNn]v ul/Psf ;'emfjx?n] To; 5nkmnnfO{ cem ulx/fO{df n}hfG5g\ .

;'Gg' / ;xof]u ug{' / l/kf]6{ tyf clen]vg ug{' larsf] leGgtfanfTsf/ jf cGo clwsf/ xgg\ h:tf ulDe/ cf3ft cg'ej u/]sf dlxnfx?;+u s;/L ;Dks{ ug{] eGg]af/] xfdLn] 5nkmn / JofVof u/]sf 5f} .

o; ;Dks{sf bf]xf/fg, ;'?jftL r/0fdf sd ljZj:ysf] cj:yf ePklg ljZj;lgo jftfj/0fsf] l;h{gf ug{ dxTjk"0f{ /xG5 .

o;sf nflu ;xfosx?n]M

y jftf{nfk ul//x]sf] dlxnfnfO{ ;Ddfgsf] efjgfn] x]g{''kb{5

y pxf+n] eg]sf s'/fnfO{ rf;f] lnP/ / Wofg lbP/ ;'Gg'kb{5

y pxf+nfO{ cfˆgf] s'/f vf]Ng k|;:t ;do lbg'kb{5

y pxf+nfO{ cfˆgf] s'/f s;/L vf]Ng] eg]/ lg0f{o ug{ ;xh x'g] pko'Qm b'/L sfod ug{'kb{5

y ;s] ;Dd pxf+nfO{ ;'/lIft cj:yf /x]sf]df ;'lglZrt u/fpg]

y Uff]klgotfsf] ;Ddfg ug{]

y To; jftf{nfksf] p2]Zo pxf+nfO{ ;xof]u ug{' xf] eGg] k|i6 kfg{'kb{5

y pxf+nfO{ ;xof]u tyf k/fdz{ k|bfg ug{' afx]s ;xfossf] cGo s'g} p2]Zo g/x]sf]df hf]8 lbg'kb{5

y klxnf] jftf{nfksf] k|lqmofdf ljleGg lsl;dsf j}slNks cfjZostfx? pTkGg x'g ;S5M

y tL dlxnfnfO{ dgf];fdflhs ;xofusf] cfjZostf x'g ;S5

y pgnfO{ dgf]lrlsT;f jf dgf];fdflhs ;d:ofsf ljz]if1;+u e]6\g] rfxgf ePsf] x'g ;S5 .

y pgnfO{ ljz]if1x?sf] pkrf/sf] cfjZostf x'g ;S5 .

y pgn] cGo lgsfodf cfˆgf] 36gfsf] ph'/L lbg rfx]sf] x'g ;S5 .

efu

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y cfˆgf] 36gfaf/] ph'/L lbgsf nflu pgnfO{ cfˆgf] rf]6 jf 3fpx?af/] atfpg dg nfu]sf] x'g ;S5 .

y pgnfO{ dgf];fdflhs ;xof]u / pkrf/ u/fpg dg nfu]sf] t/ 36gfaf/] ph'/L ug{ dg gnfu]sf] x'g ;S5 .

oL ;a} a'bf+x?n] ljleGg j}slNks cj:yfx? cf}Nofp5g\ . dgf];fdflhs ;xfossf] ;a} eGbf klxnf] lhDd]jf/L eg]sf] tL dlxnfsf] Ttsflng cfjZostf / rfxgfsf] kl/k"tL{ ug{' / yk pkrf/ / n]vfhf]vf cfjZos kg{] gkg{]af/] Wofg lbg' xf] .

l/kf]l6{Ë / clen]vgdfgj clwsf/ pNn+3g /f]Sg / plrt b08sf] Joj:yf ug{ oftgf jf b'{Jojxf/ tyf cGodfgj clwsf/sf] xgg\ x'g] vfnsf ultljlwx?sf] aofgsf] clen]vg, l/kf{]6 / rrf{ x'g' cfjZos x'G5g\ . oL dxTjk"0f{ clwsf/x? x'g\ . oL clwsf/sf] cg'kl:ytLdf ;/sf/L / Gofo k|bfosx?n] ck/fwLx?nfO{ ck/fwsf nlfu pQ/bfoL agfpg ;Sb}gg\ .

ljleGg ;DalGwt lgsfox?df ph'/L k]z ug{] jf b{'Jojxf/sf k|df0fx? clen]v ug{' / ;xof]u tyf x]/rfx k|bfg ug{] b'O{ cnu sfd x'g\ / oLgnfO{ leGg ?kdf ;Daf]wg ug{'kb{5 .

tL dlxnfn] l/kf]l6{Ësf] ljifodf s'/f ug{ vfHbf ;xfosx? ;fjwfg x'g'kb{5 . cf3ft hGo 36gf cg'ej u/]sL dlxnfn] ljsNk ckgfpg vf]lhg eg] pgnfO{ To;} If]qdf ;xof]u k|bfg ug{ ;fgble{s hgfb]z / of]Uotf ePsf] 5'6\6} JolQmsf] df l;kmfl/; ug{'kb{5 . ;xfosn] cfkm"nfO{ o; sfd af6 cnUofpg' kb{5 . k|lZfIf0fsf] a]nf xfdLn] k'tnL dlxnfsf]] ;xfos o:tf sfddf cfkm" ;+nUg gx'g k/]sf] a'em]sf lyof} .

cfkm"n] cg'ej u/]sf] cf3ft hGo 36gf af/] ;fGble{s Gofo kflnsf jf cg';Gwfgstf{nfO{ l/kf]l6{Ë ug{] lg0f{o u/]sf dlxnfnfO{ ;xfosx?n] ljlzi6 ;xof]u k|bfg ug{ ;S5g\ -tn x]g{'xf];\_

b'O{ wf/ (Two Tracks)

dfgj clwsf/ xgg\sf] ulDe/ 36gf kl5, b'O{ vfnsf lgltx? ckgfpg ;lsG5 . Pp6f b[li6sf]0fn] cg';Gwfgsf] k|lqmofnfO{ x]/rfxsf] k|fjwfgaf6 s8f ?kdf 5'6\ofp5 . csf{] b[li6sf]0fn] cg';Gwfgsf] k|lqmof / x]/rfxsf] k|fjwfgnfO{ 5'6\6} ?kdf x]/] klg cf3ft hGo 36gf cg'ej u/]sf JolQmsf] ;xdltdf / ;lx tl/sfn] clen]vg ePdf, s]lx k|sf/sf] lrlsT;lso hfgsf/L cg';Gwfg / Goflos k|lqmofx?df pnAw u/fpg ;lsg] ljifonfO{ dfGotf lbG5 . of] b'O{ b[li6sf]0f Ps} lsl;dsf /x]sf 5g\ t/ oLgnfO{ Ps csf{;+u ld>0f gul/ cnu} ?kdf lng'kb{5 .

klxnf] b[li6sf]0fM s8f ljefhgsf] lglt

y cf3ft hGo 36gf cg'ej u/]sf JolQmx? ;xof]u / ;dy{g k|fKt ug{ xsbf/ x'G5g\ .

y pgLx?n] k|fKt u/]sf] ;xof]u / ;dy{g cf}krfl/s / k"0f{ ?kdf l/kf]l6{Ë eGbf leGg x'G5 .

y lrlsT;lso / dgf]j}1flgs ;dy{g / pkrf/ k|fKt ug{] clwsf/ klg l/kf]l6{Ë eGbf leGg x'G5 / s'g}klg tl/sfn] hf]l8Psf] x'b}g .

y d2t / ;xof]u slxn] klg l/kf]l6{Ë jf ck/fw lj?¢sf] d'¢f;+u hf]l8g' jf lge{/ x'g' x'b}g .

y pgLx?n] af]Ng grfxg' pgLx?sf] clwsf/ x'G5 . pgLx? cfkm"n] cg'ej u/]sf] 36gfaf/] atfpg] jf 5nkmn ug]{, To; 36gfsf cf/f]lkt JolQm lj?¢ ph'/L ug]{ jf To; 36gfsf] ljifodf s'g} klg sbd lng]af/]df lg0f{n lng xsbf/ x'G5g\ .

y bf];|f] b[li6sf]0fM ljefhgsf] lglt h;df s'g} ljz]if kl/l:yltdf s]lx hfgsf/Lx? vf]Ng] cg'dlt x'G5

y cfkm" jf cfˆgf lk|ohgx? dfly ePsf] zf]if0faf/] ph'/L ug{ rfxg] dlxnf To;sf nflu sxf+ hfg] / sf];+u s'/f ug{] eGg] lgb{]zg k|fKt ug{ xsbf/ x'G5g\ .

y ljz]iful/ pgLx? s'g lgsfo / ;+:yfx? zf]if0faf/] ph'/L lng ;Ifd 5g\ eGg] ;'rgf k|fKt ug{ xsbf/ x'G5g\ .

y dgf];fdflhs ;xfosx? jf:jf:YosdL{x? Goflos k|lqmof jf cGo s'g} cg';Gwfgsf nflu pkof]uL x'g] ul/ zf]if0fsf] 36gfnfO{ clen]v ug{ ;Sb}gg\ g t pgLx?n] tL clen]vx? k|fKt ug{' plrt dflgG5 .

y olb s'g} dlxnfn] pgLdfly ePsf] zf]if0faf/] ph'/L ug{] lg0fo{ u/]df pgsf] ;xdlt ;lxt lrlsT;lso

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/ dgf]j}1flgs /]s8{x? k|df0fsf ?kdf pknAw u/fpg ;lsG5 .

y ;xfos / :jf:YosdL{x?n] s'g ;t{df ;fGble{s lrlsT;lso k|df0fx? pknAw u/fpg ;lsG5 eGg]af/] zf]if0fsf cf/f]kx? dfly 5fgljg ul//x]sf kbflwsf/Lx?nfO{ hfgsf/L u/fpg'kb{5 .

y zf]if0faf/] ph'/L ug{ rfxg] dlxnfnfO{ To; ;+u ;DalGw sfg'gL k|lqmofx? / cfjZostfaf/] ;r]t u/fpg'kb{5 .

y dgf];fdflhs / :jf:Yo;]jf sd{rf/Lx?n] oftgf / zf]if0fsf] clen]vg ;DalGw lgodfjnLsf] ;Ddfg ug{'kb{5 .

b'j} b[li6sf]0f cGt{ut, cf3ft hGo 36gf cg'ej u/]sf dlxnfx?nfO{ dgf];fdflhs / :jf:Yo ;]jf k|bfg ug{] ;]jfk|bfosx?n] cfˆgf] sfo{nfO{ zf]if0fsf] ph'/L ug{] jf 5fgljgsf nflu k|df0f ;+sng ug{] ultljlwaf6 cnUofpg'kb{5 .:jf:Yo ;]jf / sfg'gL jf cfgj clwsf/sf sfo{x? leGg ljifo x'g\ .

t;y{, ;]jf k|bfosx? 36gf ph'/L ug{] kxndf ;+nUg x'g'x'b}g / cf3ft hGo 36gf cg'ej u/]sf dlxnfnfO{ pgLx?n] cg'ej u/]sf] 36gfaf/] ph'/L ug{ k|T;fxg ug{'x'Gg . pgLx?n] tL dlxnfnfO{ ljleGg ljsNkx?af/] hfgsf/L lbg ;S5g\ . xfnsf] lgb{]lzsf cGt{ut, oftgfsf 36gfx?sf] clen]v ug{]:jf:Yo ;]jf k|bfosx? tTsflng x]/rfx jf ;xof]u k|bfg ug{] JolQm xf]O{gg\, pgLx?n] g}lts ?kdf plrt Jojxf/ ug{'kb{5 / pgLx?sf] p2]Zo x]/rfx k|bfg ug{' geO{ clen]v ug{' xf] . ljleGg If]qsf ;]jf k|bfosx?n] ;dGdo ub{} sfd ug{'kb{5 / Ps csf{sf] sfdsf] ;Ddfg ug{'kb{5 .

;]jf k|bfossf nflu (For the care provider) y 36gfsf] l/kf]l6{Ë jf 3f]if0ff ug{] ;jfn v8f ePsf] v08df, ;xfosn]M

y To;sf nflu s] cfjZos x'G5 / zf]if0fsf 36gf sxf+ ph'/L ul/G5 eGg]af/] hfgsf/L lng'kb{5 .

y oL hfgsf/L cfkm";+u geP hfgsf/L ;+sng ug{'kb{5 .

y l/kf]l6{Ë ;+u ;DalGwt sfg'gL / cGo cfjZostfx?af/] dlxnfnfO{ ;r]t u/fpg'kb{5 .

y cfkm" :jf:Yo ;]jf jf dgf];fdflhs ;]jf k|bfos ePsf] gftfn] l/kf]l6{Ë sf s'g} klg ljifo eGbf 6f9f /xg'kb{5 .

y cfjZostf k/]sf] v08df ph'/L ug{] dlxnfsf] ;xdltdf pgsf]:jf:Yo l:yltaf/] ;DalGwt kbflwsf/Lx?nfO{ k|ltj]bg k|bfg ug{'kb{5 .

y s8f p2]Zok"0f{ tl/sfn] cg'/f]w ul/Psf] hfgsf/Lx? k|bfg ug{'kb{5 . ph'/L ug{ rfxg] dlxnfnfO{ JofVof u/]/ pgnfO{ lhDd]jf/Lk"0f{ lg0f{o lng d2t ug{'xf];\ . ;fGble{s x'g] ul/ pgn] ;fdgf ug{'kg{] hf]lvdx? klg a'em]sf] ;'lglZrt ug{'xf];\ -k|x/Lx?sf] Jojxf/ t'R4 jf cfklQhgs x'g ;S5, Gofo k|0ffnLsf kbflwsf/Lx? k|nf]egdf k/]sf x'g ;S5g\, ldl8ofn] pgnfO{ unt 9+uaf6 k|:t't ug{ ;S5 jf pgnfO{ xdnf ug{] kIfn] pgnfO{ wDSofpg ;S5g\_.

y dlxnfnfO{ pgn] cfkm"nfO{ e/ nfUg] kbflwsf/L ;+u s'/f ug{'kb{5 t/ tL kbflwsf/L pgsf] ;xfossf] :yfgdf x'b}gg\ elg atfpg'xf];\ .

y pgL dfly ePsf] zf]if0faf/] ph'/L ug{] a]nf pgn] d2t dfu]sf[ v08df dfq pgnfO{ cfjZos d2t k|bfg ug{'xf];\ .

y 36gfaf/] ph'/L ug{] dlxnfsf nflu Tof] k|lqmof tgfjk"0f{ nfUg ;S5 jf To; tgfjsf] Joj:yfkg ug{ / ;f]lwPsf] k|Zgsf] hjfkm lbg sl7gfO{ x'g ;S5 eGg] ;Defjgfaf/] pgnfO{ ;r]t u/fpg'xf];\ .

y ;Dej ePdf 36gfaf/] ph'/L ug{] dlxnfnfO{ 36gf ph/L ug{'sf] cy{, / p2]Zo nufot u/]kl5sf] k|efjaf/] hfgsf/L k|bfg ug{'xf];\ .

y cfkm"n] 36gf ph'/L ubf{ s'/f ug{] JolQm jf kbflwsf/L ;+u To; k|lqmofsf] ljj/0f ;f]Wg / a'‰g k|f]T;fxg ug{'xf]; .

y 36gf ph'/L ug{] dlxnfnfO{ Jojxfl/s kl/0ffdsf] ck]Iff /fVg k|f]T;fxg ug{'xf];\ . Goflos k|lqmofx? cToGt hl6n x'G5g / pgsf] s];af/] ;'g'jfO{ x'G5 jf x'Gg jf pgL T;df ljhoL x'g] s'g} lglZrttf x'b}g .

y slxn]sflx 36gf ph'/L ugf{n] ulDe/ ;d:ofx? pTkGg x'g ;S5g\, kbflwsf/Lx? ;xfos h:tf] t x'b}

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gg\ t/ pgLx? a]O{dfg x'g ;S5g\, k|0ffnL Ifdtfjfg gx'g ;S5 eGg] s'/f pgnfO{ hfgsf/L lbg'kb{5 / pgnfO{ plrt ljsNk /f]Hg d2t ug{'kb{5 .

y 36gf ph'/L tof/ kfg{] qmddf, tL dlxnfnfO{ Ifltk"lt{sf ;Defjgfx? kQf nufpg k|f]T;fxg ug{' dxTjk"0f{ x'G5 .

y o; sfo{df ;+nUg ;a}hgf dfgj clwsf/ xgg\ ePsf] v08df 36gfsf] l/kf]l6{Ë, ;+/If0f / 5fgljg;+u ;DalGwt ljleGg cGt{/fli6«o lgod sfg'g, ;+oGq / dfkb08sfaf/]df ;r]t x'g' kb{5 . cGt{/fli6«o lgod sfg'gsf] Pp6f dxTjk"0f{ l;¢Gt eg]sf] ck/fw ug{]nfO{ 36gfsf] bf]ifL 7x¥ofpg' xf] . of] ;Dej agfpgsf nflu pko'Qm lgod / dfkb08af/] ;r]t x'g' cfjZos x'G5 . yk kf7\odf tkfO{x?n] l/kf]l6{Ë, af/] lgb{]lzsf / ;r[t x'g'kg{] s'/fx?af/] hfgsf/L k|fKt ug{'x'g]5 .

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(= e"ldsf clegosf pbfx/0fx?o; v08n] e"ldsf clegosf] Pp6f pbfx/0f k|:t't ug{]5 . tkfO{n] ;xfos jf cf3ft hGo 36gf cg'ej u/]sf] dlxnfsf] e"ldsf lgjf{x ug{'kg{]5 . tkfO{sf] l;k / 1fgsf] pkof]u ug{'xf];\ . o; jftf{nfksf] kl/l:ytLn] tkfO{n] g;f]r]sf] lbzf tkm{ df]l8g ;S5 / o;f] x'bf tkfO{ cfˆgf] e"ldsf hf/L /fVg'xf];\ . o; cEof;af6 cf3ft hGo 36gf cg'ej u/]sf] dlxnf;+u s;/L s'/fsfgL ug{] / pgLx?sf] k|ltlqmof / zfl/l/s xfpefp k|lt s:tf] k|ltlqmof lbg] eg]/ l;sfpg]5 .

cf3ft hGo 36gf cg'ej u/]sf] JolQmsf] klxrfgsf nflu tkfO{n] ;nsf] k|of]u ug{'ePsf] 5 eg] e"ldsf ;f6\g] a]nfdf ;n lgsfNg glal;{g'xf];\ . ;qsf] cGTodf, k|To]s ;xefuL cfˆgf] e"ldsfaf6 aflx/ cfpg'kg{5 .

e"ldsf clegosf] pbfx/0f !M ;xfos / cf3ft hGo 36gf cg'ej u/]sf]

dlxnf larsf] klxnf] e]6;xfosM tkfO{nfO :jfut 5 . d]/f] gfd s]l6 xf] . s[kof leq cfpg'xf];\ . tkfO{nfO{ e]6]/ v';L nfUof] .

tkfO{sf] gfd s] xf] <

dlxnfM d]/f] gfd h]gL xf] .

;xfosM tkfO{nfO{ xfd|f] klxnf] e]6df :jfut 5 . tkfO{ oxf+ cfPsf]df dnfO{ v';L nfu]sf] 5 .

dlxnfM dnfO{ yxf 5}g .

;xfosM of] xfd|f] a;fO{ tkfO{sf] nflu ldn]sf] 5 < s] tkfO{nfO{ ;lhnf] ePsf] 5 <

dlxnfM cx, tkfO{ clns glhs s:g' ePsf] 5, cln 6f9f a:g ;Sg'x'G5 <

;xfosM of] l7s 5 <

dlxnfM c, l7s 5 .

;xfosM d}n] b]lv/x]sf] 5, tkfO{n] ;xh dx;'z ul//xg' ePsf] 5}g .

dlxnfM dnfO{ g/fd|f] / lg/fz dx;'z eO{/x]sf] 5 .

;xfosM tkfO{nfO{ s] eGg dg nfu]sf] 5 / s] eGg dg nfu]sf] 5}g, of] tkfO{n] lg0f{ ug{ ;Sg'x'G5 . d}n] tkfO{n] eGg grfx]sf] s'/fsf] ;Ddfg ug{]5'

dlxnfM wGojfb

;xfosM tkfO{sf s]lx l;df /x]sf] d}n] a'‰5 / ;Ddfg ub{5' .

dlxnfM dnfO{ s] ePsf] 5 eGg] tkfO{nfO{ yxf 5}g .

;xfosM xf], l7s 5 . tkfO{n] dnfO{ To;af/] ;a} s'/f elg/xg kb{}g . tkfO{nfO{ h] eGg dg nfU5, Tolx dfq atfpg'xf];\ . tkfO{n] cfˆgf] v'6\6f rnfPsf] d}n] dx;'z u/], s] tkfO{n] kfO{tfnf d'gLsf] hldg dx;'z ug{' ePsf] 5 <

dlxnfM cx, 5}g .

;xfosM xfdL ljleGg eofgs efjgfn] ljrlnt ePsf] ;dodf of] s'/f ofb ug{ dxTjk"0f{ x'G5 . kfO{tfnf d'gL /x]sf] hldg dx;'z u/]/ xfdL o; sf]7fdf ePsf]af/] ;r]t x'g ;S5f} .

tkfO{ oxf, d ;+u x'g'x'G5, tkfO{ ;'/lIft x'g'x'G5 / o; zfGt sf]7fdf al;/xg'ePsf] 5 .

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dlxnfM dnfO{ 8/ nflu/x]sf] 5 . -9f]sf tkm{ x]b{}_

;xfosM pgLx? oxf cfpg ;Sb}gg\ . 9f]sfsf] aflx/ kl§, of] sf]7f cf]ul6Psf] ;'rgf 6f+l;Psf] 5 . To;}n] pgLx? aflx/ g} /xg]5g\ . tkfO{n] dnfO{ eg]sf ;a} s'/f uf]Ko /xg]5g\ . d tkfO{nfO{ ;xof]u ug{]5' / xfdL tkfO{n] cg'ej ug{'ePsf] 36gfsf] w]/} ulx/fO{df hfg]5}gf}, To;n] tkfO{nfO{ cem al9 ljrlnt u/fpg]5 . tkfO{n] grfx]df 36gfsf lk8fbfoL s'/fx?af/] slx elg/xg' kb{}g .

d tkfO{nfO{ Pp6f k|Zg ;f]Wg rfxG5', x'G5 <

dlxnfM -6fpsf] xNnfP/ ;xdlt hgfpb}_

;xfosM tkfO{ lg/fz b]lvg'x'G5, s] clxn] tkfO{sf] zl//sf] s'g} efudf b'vfO{ dx;'z eO{/x]sf] 5 < s] tkfO{nfO{ dx;'z gePsf s]lx k|ltlqmofx? /x]sf] x'g ;S5g, h'g tkfO{ zfGt agfpg rfxg'x'G5 <

dlxnfM d lr;f]kgf dx;'z ul//x]sf] 5' / dnfO{ g/fd|f] nflu/x]sf] 5 .

;xfosM xf], Tof] lk8fbfoL x'g;S5 . d tkfO{nfO{ Pp6f ;fgf] syf eG5' . o; syfn] tkfO{n] dx;'z ul//xg'ePsf] s]lx k|ltlqmofx?af/] a'emfpg]5 . s] d syf ;'gfp < tkfO{ of] syf ;'Gg ;Sg'x'G5 / cfkm" ljrlnt ePsf] dx;'z ug{'eof] eg] lardf dnfO{ /f]Sg ;Sg'x'g]5 . tkfO{ cfˆgf] kfO{tfnf d'gLsf] hldg klg dx;'z ul//fVg ;Sg'x'g]5 .

dlxnfM xh'/, v'§f lgbfPsf] h:tf] eO{/x]sf] 5 .

;xfosM s] tkfO{n] v'§f hldgdf 6]Sbf s]lx leGgtf dx;'z ug{'x'G5 < v'§f lgbfPsf] h:tf] ePdf cln dHhfn] hldgdf 6]Sg'xf];\ . o;n] v'§f lgbfPsf] cln sd eof] <

dlxnfM xh'/, yf]/} .

e"ldsf clegosf] pbfx/0f #M cf3ft hGo 36gfsf] cg'ejn] ljrlnt ePsf dlxnfnfO{ ;fDo agfpg];xfosM tkfO{nfO{ km]l/ klg:jfut 5 . tkfO{ km]l/ cfpg' ePsf]df v';L nfu]sf] 5 .

dlxnfM xh'/, gd:sf/ -pgL cln lg/fz / st} x/fP h:tf] b]lvlG5g\_

;xfosM s[kof a:g'xf];\ . tkfOnfO{ ;lhnf] x'G5 eg] d 9f]sf nufp <

dlxnfM x'G5 .

;xfosM of] xfd|f] t];|f] e]6 xf] . tkfO{sf] xfnvj/ s] 5 < tkfO{nfO{ cfh s:tf] dx;'z eO{/x]sf] 5 <

dlxnfM dnfO{ yxf 5}g . dnfO{ ;Grf] 5}g .

;xfosM s] tkfO{ kfgL lkpg'x'G5 <

dlxnfM x}g, kb{}g -pgL zfGt /xlG5g / st} 6f]nfO{/x]sL 5g\_

;xfosM d}n] tkfO{nfO{ klxn] eg] em}, d]/f] sfof{nodf d ljleGg To:tf JolQmx?;+u e]6\5' h;n] ;fdgf ug{ sl7g x'g] kl/l:ytLsf] cg'ej ul//x]sf x'G5g\ . k|fo tL cg'ejsf ;Demgfx? lk8fbfoL x'G5g\ / pgLx?nfO{ Psbd} lg/fz agfO{lbG5g\ . slxn]sflx pgLx?nfO{ tL ;Demgfaf/] g;f]Rg klg sl7g x'g] ub{5 .

dlxnfM xh'/, d a'‰5' .

;xfosM s] tkfO{nfO{ xfdLn]] ;lxi0f'tfsf] ‰ofn (window of tolerance) af/]df s'/f u/]sf] ofb 5 <

dlxnfM dnfO{ /fd|f] ofb 5}g .

;xfosM Tof] Pp6f o:tf] /]vflrq /x]s] lyof] h;n] xfdLnfO{ cfkm" ;lxi0f'tfsf] ‰ofn (window of tolerance) leq jf To;sf] aflx/ /x]sf] atfpbYof] . ha sf]lx dflg; ljleGg gsf/fTds ;f]r ;lxt lg/fz jf sdhf]/ x'G5, pm ;fob ;lxi0f'tfsf] ‰ofn (window of tolerance) eGbf aflx/ /x]sf] a'lemG5 . t/ olb pm Psbd} lrlGtt /x]sf] 5 jf zfGt x'g ;ls/x]sf] 5}g, PtfptL 3'ld/x]sf] 5 / cfˆgf] zfl// leq g/fd|f] dx;'z ul//x]sf] 5 eg] xfdL To; JolQmnfO{ ;lxi0f'tfsf] ‰ofn (window of tolerance) eGbf dfly /x]sf] a'‰g ;S5f} .

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o; /]vflrqnfO{ x]b{} ubf{, tkfO{ cfkm" s'g:yfgdf /x]sf] elg dnfO{ b]vfpg ;Sg'x'g]5 . s] tkfO{ k|of; ug{ rfxg'x'G5 <

dlxnfM xh'/, d k|of; u5{'

;xfosM of] ;lxi0f'tfsf] ‰ofn (window of tolerance) xf] . s] tkfO{ o;df s'g:yfg df x'g'x'G5 elg dnfO{ b]vfpg ;Sg'x'G5 <

dlxnfM dnfO{ yxf 5}g, of] eGg sl7g 5=====t/ ;fob d oxf 5' .

;xfosM x'G5, /fd|f] . tkfO{n] cfkm" o;:yfgdf /x]sf] atfpg'eof], l7s 5 . s] tkfO{nfO{ ofb 5 < xfdLn] eg]sf lyof}, x/]s lbg km/s x'G5g\ / cfh tkfO{nfO{ cfkm" o;:yfgdf /x]sf] dx;'z x'g ;S5 t/ c? lbg tkfO{ o; u|fkmsf] cGo s'g}:yfgdf /x]sf] dx;'z ug{ ;Sg'x'G5 . of] kl/jt{glzn k|lqmof xf] / s]lx ;do oxf tn x'g' jf slxn] oxf dfly x'g' klg ;fdfGo xf] . xfd|f] p2]Zo eg]sf] clwsf+z ;do tkfO{nfO{ o; -;lxi0f'tfsf] ‰ofn_ window of tolerance leq /xg / dlfy jf tn ePsf]a]nf cfkm"nfO{ To; leq lnP/ cfpg ;Ifd agfpg' xf] . o;f] ug{sf nflu d tkfO{nfO{ ;fdfGos/0fsf s]lx cEof;x? b]vfp5' . oL cEof;x?n] tkfO{nfO{ jt{dfg ;dodf cfkm"nfO{ hf]8fO{/xg d2t ug{]5g\ . s] tkfO{ s'g} Pp6f o:tf] cEof; ug{ rfxg'x'G5 <

dlxnfM xh'/, u5{'

;xfosM d tkfO{nfO{ s]lx lgb{]zg lbG5', / tkfO{ To;sf] kngf ug{'xf];\, x'G5 <

dlxnfM x'G5

;xfosM tkfO{ s';L{df ;lhnf] ul/ a:g'xf];\ v'§fn] hldgdf 6]Sg'xf];\ / dn] eg] cg';f/ ug{'xf];\ .

cfkm" jl/kl/ x]g{'xf];\ / b]v]sf s'g} # lrhx?sf] gfd eGg'xf];\

y s'g} j:t'nfO{ x]g{'xf];\ -s'g} ;fdfg, jf /Ë cflb_

y tkfO{n] b]lv/x]sf s'/f cfkm}nfO{ eGg'xf];\

tkfO{n] ;'Gg'x'g] ltg lsl;dsf] cfjfhx? eGg'xf];\

y s'g} cfjfh ;'Gg'xf];\ -;+lut, s;}sf] cfjfh, cflb_

y tkfO{n] ;'lg/x]sf s'/f cfkm}nfO{ eGg'xf];\

tkfO{n]:kz{ ug{;Sg] s'g} ltg j:t'sf] gfd eGg'xf];

y s'g} j:t'sf]:kz{ ug{'xf];\ -ljleGg agfj6, j:t' cflb_

y tkfO{n]:kz{ ul//x]sf s'/f cfkm}nfO{ eGg'xf];\

ca tkfO{sf] dgf]l:ytL ljrf/ ug{'xf];\ .

;xfosM tkfO{n] o; cEof; kl5 cfkm"nfO{ o; sf]7f leq /x]sf] klxn] eGbf slQsf] al9 jf sd dx;'z ug{'eof] <

dlxnfM d cem al9 o; sf]7f leq /x]sf] dx;'z ul//x]sf] 5' .

;xfosM s] tkfO{ zfGt dx;'z ul//xg'ePsf] 5 ls km"lt{nf] ePsf] dx;'z ul//xg'ePsf] 5 <

dlxnfM d cfkm" km"lt{nf] ePsf] t/ jt{dfg ;dodf /x]sf] dx;'z ul//x]sf] 5' .

;xfosM o; cEof;n] xfdLnfO{ jt{dfg ;dodf /lx/xg / -;lxi0f'tfsf] ‰ofn_ window of tolerance

eGbf tn /x]sf] cj:yfdf To; leq cfpg d2t ub{5 . d;+u of] cEof; ug{'ePsf]df wGojfb .

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e"ldsf clegosf] pbfx/0f ^M cf3ft hGo 36gf cg'ej u/sf] dlxnfn] cfˆgf]] syf ;'gfpbf pgnfO{ s;/L d2t ug{];xfosM tkfO{nfO{ km]l/ klg:jfut 5 . tkfO{ km]l/ b]v]/ v';L nfUof] .

dlxnfM xh'/, dnfO{ cfpg dg nfUof] lsgeg] d ;f]lr/x]sL lyP =====

;xfosM /fd|f], tkfO{ cln pT;flxt / lrlGtt ePsf] b]Vb}5' .

dlxnfM xf] . d}n] cfkm"dfly ePsf] 36gfaf/] ph'/L ug{] lg0f{o u/] . d oL ck/flwx?n] ;hfo kfPsf] x]g{ rfxG5' .

;xfosM tkfO{n] of] lg0f{o lng tof/ x'g'ePsf] b]Vbf v';L nfUof] / d tkfO{n] u/]sf] h'g;'s} lg0f{odf klg tkfO{nfO{ ;xof]u ug{]5' . cem} klg xfdLn] 5nkmn ug{'kg{] s]lx ljifox? /x]sf 5g\ .

dlxnfM xh'/ / d s]lx s'/fx? ;f]Wg rfxG5' . d jlsn;+u s'/f ubf{ub{} clgolGqt eP eg] s] ug{] <

;xfosM xfdLn] 5nkmn ug{] ljifo dWo] Tof] Pp6f ljifo xf] . k|fo ha s;}n] eofgs 36gfsf] cg'ej u/]sf] x'G5, To; 36gfaf/] s'/f ug{ ;xh x'b}g / ljrlnt agfpg ;S5 . xfdLn] s]lx ;fdfGos/0fsf cEof;x? ug{'kb{5 / To; a]nfdf cfkm" clgolGqt ePsf] dx;'z eof] eg] oL cEof; ug{'kb{5 . / s'/fsfgL /f]Sg] ;+s]tsf] k|of]u ul/ s]lx ;do cf/fd ug{ ;lsG5 .

dlxnfM of] pkof]uL ;Nnfx x'g ;S5 .

;xfosM tkfO{n] ph'/L ul/;s]kl5sf] ck]Iffsf af/]df klg xfdLn] 5nkmn ug{'k5{ . cbfntsf d'¢fx?sf] ;'g'jfO{ x'g lgs} ;do nfUg ;S5 / slxn]sflx ck/flwx? ;hfo lagf g} l/xf klg x'g] ub{5g\ .

dlxnfM d}n] Tof] ;'g]sf] 5' t/ dnfO{ cem} klg of] ;lx sbd xf] h:tf] nfU5 . sd;]sd d}n] cg'ej u/]sf] 36gf c?n] cg'ej ug{af6 t arfpg ;S5' . t/ s] tkfO{ d;+u cfpg ;Sg'x'G5 <

;xfosM tkfO{n] ph"/L btf{ u/fpbf, d tkfO{;+u} /xg]5' t/ xfdLn] o;sf nflu cbfnt hfbf ;xof]u ug{ ;Sg] /fd|f] jlsn vf]Hg'kg{] x'G5 .

153efu # M l;4fGt

!%#

!)= kmnf] cktkfO{n] o; tflndsf] kmnf] ck u/]/ o;nfO{ b}lgs ultljlwdf s;/L 9fNg ;lsG5 eGg]af/]] hfgsf/L lng ;Sg'x'g]5 .

y tkfO{sf] sfdsf nflu pko'Qm x'g] pbfx/0fx?sf nflu kf7\oqmdsf] cWoog ug{'xf];\ .

y ;xof]u, x]/rfx / 1fg cfbgk|bfgsf nflu cfˆgf] ;d"xsf] pkof]u ug{'xf];\ .

y xfdL 5'l6g' eGbf klxn] tkfO{x? dWo] sf]lx Ps jf b'O{ hgfn] ;a}sf] ;xdltdf ;d"xsf ;b:ox?nfO{ ;xof]u k|bfg ug]{ / ;dGdo ug{] lhDd]jf/L lng'kb{5 .

y olb tkfO{ lhDd]jf/L lng rfxg'x'G5 eg], HHRI nfO{ gfd l6kfpg'xf];\ .

y tkfO{sf] If]qdf ;Nnfx ;'emfj jf of]ubfg lbg ;Sg] ;|f]t JolQmsf] klxrfg ug{ k|of; ug{'xf];\ .

y cfjZostf k/]sf] v08df ;'emfjsf nflu HHRI nfO{ ;Dks{ ug{'xf];\ .

HHRI df /x]sf] ;Dks{ JolQmPlnhfj]y Pg=hL nËbn

x]Ny P08 Xo'dg /fO{6\; O{Gkmf

lss{]utf %

)!%# cf]:nf]

gj{]

O{d]nM [email protected]

j]jM Website: www.hhri.org

o; Kf7\oqmdsf] k|ltlnlk rflxo]df oxf+ ;Dks{ ug{'xf];\M [email protected]

s'g} ;Nnfx ;'emfj ePklg xfdlnfO{ kqfrf/ ug{'xf];\ .

kl/lzi6

!= of]ubfgstf{sf] kl/ro

Kf7\oqmd lgdf{0f ug{] 6f]nLsf] kl/ro

@= ;fdfGos/0f cEof;

tflnddf ;d]l6Psf cEof; ;lxt !) ;fdfGos/0fsf cEof;x?af/] lgb{]zg

#= yk cWoogsf nflu ;Gbe{ ;fdfu|L

$= b[i6fGtx?

!= tkfO{sf] ;dfh / ;Gbe{df ldNg] vfnsf ;xfosdf x'g'kg{] u'0fx?

@= 36gf x'g' eGbf klxn]sf] k'tnL dlxnfsf] ;Ifd / ;':jf:Yosf] cj:yf

#= cf3ft hGo 36gfkl5 k'tnL dlxnfsf] tTsflng cj:yf

$= cf3ftsf] s]lx ;do kZrft k'tnL dlxnfn] cg'ej ug{] 36gfsf] ememNsf] / ljrng

%= k'tnL dlxnf lj:tf/} ;fdfGo cj:yfdf kmls{Psf]

^= c;n ;xfossf] u'0f

%= tflnd kZrftsf] ;xefuLx?sf] nflu k|ZgfjnL

gd'gf k|ZgfjnL

155kl/lz

i6!%%

kl/lzi6 ! of]ubfgstf{x?sf] kl/rogf]/f:j]cf;M pgL lrlsT;lso dgf]ljdz{stf{ / o'lge{l;l6 ckm cf]:nf] cGt{ut l8kf6{d]G6 ckm ;fO{sf]nf]hLdf P;f]l;P6 k|f]km];/ sf ?kdf sfo{/t 5g\ . pgL x]Ny P08 Xo'Dofg /fO6\ O{Gkmf] sf] cWoIf x'g / ;g\ @)!# ;Dd cf3ft lj?¢ ;+o'Qm /fi6« ;ldltsf] ;b:o klg /xsf] lyO{g\ . pgn] cf3ft hGo 36gf cg'ej u/]sf ljleGg JolQmx?;+u / o'lge{l;l6 ckm cf]:nf] cGt{utsf] ;fO{sf]nf]hLsn ;]G6/ km/ /]ˆo"hLdf kmf];{8 dfO{u|];gsf lkl8tx?;+u sfd u/]sL 5g\ . xfn pgL 6«flGh;gn hl:6; ;DalGw cWoog kl/of]hgfdf sfd ul//x]sL 5g\ .

8f]l/; l8«phM pgL dgf]lrlsT;fsf ljz]if1 x'g\ h;n] w]/} jif{ b]lv ulDe/ cf3ftsf lj/fdLx?sf] pkrf/ ul//xsf 5g\ . y]/flki6 / tflnd k|bfos sf ?kdf sfd ug{'sf ;fy} pgL xfn cf]:nf] glhs /x]sf] 7"nf] ;fO{lsPl6«s lSnlgssf] cfktsflng ljefusf] k|d'v /x]sL 5g\ .

sltGs ;fNe];gM pgL lrlsT;lso dgf]ljdz{stf{ x'g / cf]:nf]df /x]sf] df]8d af8 lSnlgsdf cf3ftsf lj/fdLx?sf] pkrf/ ub{l5g\ . pgL cg'ejL tflnd k|bfos x'g\ / sf]Ëf]sf of}g lx+;faf6 lkl8tx?sf] pkrf/df ;+nUg ;xfosx?nfO{ k|lzIf0f lbPsL lyO{g\ . cf6{ / PS;k|]l;e y]/fkLdf l8u|L u/]sL pgn] cf]:nf]sf] lx+;f / cf3ft hGo tgfjsf] If]lqo s]gb|df DoflkË P08 8fO{Ugf]l;;, 6«]lgË P08:k]l;onfO{h[;g, l/n];gn 6«df P08 k|f];]l;Ë af/] k9fpl5g\

PlGgsf ljyM pgL Ps cleg]qL / ;]g;f]/Ldf]6/ ;fO{ssf]y]/fkLdf / cfO{ d'ed]G6 l8;]G;L6fO{h];g l/k|f];]l;Ë (EMDR) df kf]i6u|ofh'o]6 u/]sL cfl6{l:6s / PS;k|l;e y]/flki6 x'g\ . pgn] l8;f]l;Pl6e ePsf lj/fdLx?nfO{ k/fdz{ lbg] ul5{g\ / ;fy} df]8d af8 lSnlgsdf cf3ftsf lj/fdLx?sf] pkrf/ ul5{g\ .

;f]lNeu 8fXnM Ps dgf]lrlsT;s h;n] cf]:nf]sf] O{dh{]G;L jf8{df anfTsf/sf lkl8tx?sf nflu ;]jfsf] yfngL u/]sL lyO{g\ . pgsf] ljlBjfl/lw sf] cWoogn] anfTsf/nfO{:jf:Yosf] hf]lvdsf] ?kdf lnPsf] lyof] . pgL ;g\ !((# b]lv !((% ;Dd afNsgsf] o'¢sf] a]nfdf gj{]lhog lkkN; P8 cGt{ut j'dg\; k|f]h]S6sf nflu ljz]if ;Nnfxsf/ /x]sL lyO{g\ . pgL !((% b]lv !((^ ;Dd ljZj:jf:Yo ;+u7gsf] l/xfljln6];g ckm jf/ leS6d;sf nflu dfgl;s:jf:Yo ;+of]hs klg /x]sL lyO{g\ . pgn] o'lge{l;l6 ckm cf]:nf] cGt{utsf] ;fO{sf]nf]hLsn ;]G6/ km/ /]ˆo"hL dfkm{t gj{]df /x]sf cf3ft k'u]sf z/0ffyL{x?;+u sfd u/]sL lyO{g\ .

x]n]g lj|mli6M pgL lrlsT;lso dgf]ljdz{stf{ x'g\ / l/hgn ;]G6/ km/ lrN8|]g P08 P8f]nf]i;]G6 d]G6n x]Ny, O{i6 P08 ;fpy (R-BUP) sf nflu ljz]if ;Nnfxsf/ /x]sL 5g\ . pgn] w]/} jif{ otf gj{]df /x]sf z/0ffyL{ afnaflnsf, o'¢ If]qsf afnaflnsf, cf3ft k'u]sf, of}g lx+;faf lkl8t ePsf afnaflnsf / afnfj:yfdf ePsf] of}g lx+;fn] jo:sdf s;/L k|efj kfb{5 eGg]af/]df sfd u/]sL 5g\ .

hf];]lkmg nf;{gM pgn] ;fO{sf]nf]hLdf:gftsf]Q/ u/]sL 5g\ . pgf] cWoog ;+:s[lt / ;fdflhs dgf]lj1fg, / ljz]iul/ ax';+:s[ltdf s]lGb|t /x]sf] 5 .

Plnhfa]y Pg=hL nËbnM pgL x]Ny P08 Xo'dg /fO{6\; O{Gkmf]sf] 8fO{/]S6/ x'g\ . pgn] Xo'dg hLof]u|fkmLdf :gftsf]Q/ u/]sL 5g\ / o'lge{l;l6 ckm cf]:nf]af6 ldl8of :6l8hdf :gfts u/]sL 5g\ .

kl/lzi6

!%^

kl/lzi6 @ ;fdfGos/0f cEof;o; v08df xfdLn] tflnddf pNn]v ePsf ;fdfGos/0fsf cEof;x?nfO{ (grounding exercises) tkfO{sf] ;xhtfsf nflu oxf ;d]6]sf 5f} .

!= zf/L/nfO{ ;fdfGos/0f ug]{ (Grounding the body) 44-45

@= c+ufnf] (The Hug) 68-69

#= cf/fdbfoL dfz+k];L cEof; (Progressive release of muscular tension) 74-75

$= ;'/lIft :yfgsf] l;h{gf ug{] (Creating a safe place) 80-81

%= jt{dfg ;dodf k'gM kmls{g] (Re-orienting to the present) 86-87

^= sl:;Psf] c+ufnf] (Squeeze-Hug’) 88-89

&= cfˆgf] zl//sf] ef/ cg'ej ug{] (Feeling the weight of your body) 90-91

*= d]?b08 ;f]‰ofpg (Straightening the back) 92-93

(= uf]nfsf/ :j;k|:jz (Square-breathing) 160

!)= :jfk|:jfzsf] u0fgf ug]{ (Breath counting) 160

!= z/L/nfO{ ;fdfGos/0f u/fpg] ;lhnf];Fu a:g'xf];\ / tkfO{+sf] e'O{+n] hldgnfO{ 5'jfpg'xf];\ . tkfO{+sf] jfFof v'§fn] e"O{+df 6]Sg'xf];\ / o;kl5 bfFof v'§fn] e"O{+df 6]Sg'xf];\ . of] sfo{ la:tf/} ug{'xf];\ – bfFof, jfFof, bfFof, jfFof . s]xL If0fsf] nflu o;f] u/L/xg'xf];\ . ca /f]lsg'xf];\ . tkfO{+sf] ltu|f / sDd/nfO{ s;L{df a;fpg'xf];\ -% ;]s]G8_ . tkfO{+sf] v'§f / sDd/nfO{ jt{dfg cj:yfsf] af/]df ;r]t u/fpF5 ls u/fpFb}g ;r]t u/fpg'xf];\ . ca tkfO{+sf] 9f8df Wofg lbg'xf];\ . tkfO{+sf] 9f8sf] larsf] efunfO{ dx;'; ug{'xf];\ . 9f8nfO{ ;Lwf kfg{'xf];\ / o;f] ubf{ tkfO{+sf] Zjf; k|Zjf;df s'g} k|efj kf5{ ls kfb}{g Wofg lbg'xf];\ -!) ;]s]G8;Dd o;f] ug{'xf];\_. ca tkfO{+sf] Wofg cfˆgf] kfv'/f / xftdf Wofg lbg'xf];\ . cfˆgf] xft ;Fu} /fVg'xf];\ . tkfO{+nfO{ h:tf] ?kdf ;lhnf] x'G5 To:tf] tl/sfdf ug{'xf];\ . cfˆgf] xftx?nfO{ ws]Ng'xf];\ / cfˆgf] an / z/L/sf] tfkqmd dx;'; ug{'xf];\ . ca xftx?nfO{ v'Nnf 5f]8\g'xf];\ / cl8\8g'xf];\ . ca k]m/L cfˆgf] xftx?nfO{ ws]Ng'xf];\ . ca . cfˆgf] xftx?nfO{ cf/fd ug{ lbg'xf];\ . ca . cfˆgf] cfvfFdf Wofg lbg'xf];\ . sf]7fsf] rf/}lt/ x]g{'xf];\ . tkfO{+nfO{ jt{dfg cj:yfsf] af/]df ;r]t u/fpg] yf]sx?sf] af/]df ofb ug{'xf];\ . tkfO{+ clxn] jt{dfg ;dodf of] sf]7fdf x'g'x'G5 eg]/ ofb ug{'xf];\, cfhsf] ldlt ofb ug{'xf];\ / cfk'mnfO{ ;'/lIft dx;'; u/fpg'xf];\ . of] cEof;n] tkfO{+sf] Zjf; k|Zjf;df, tkfO{+sf] pkl:ylt, tkfO{+sf] ljrf/ / annfO{ s;/L k|efj kfb{5 ;f]Rg'xf];\ .

@= cFufnf] xfNg] o; cEof;n] cf3ft hGo 36gf ef]u]sf dlxnfx?nfO{ zfGt kfg{ d2t ug{]5 . cfkm":taw ePsfx?n] klg o; cEof; u/]/ jt{dfg cj:yfdf kms{g ;S5g\ .



157kl/lz

i6!%&

#= cf/fdbfoL dfz+k];L cEof;

s'g} nfdf] lbgkl5 cfk'mdf pTkGg ePsf] tgfgnfO{ lgsfNg ;xfosx?sf] nflu Psbd ;xof]uL x'g;S5 .

tkfO{+sf] df;+k]zLdf tgfj pTkGg x'Gbf / tkfO{+sf] df;+k]zLn] cf/fd kfpFbf s:tf] dx;'; x'G5 cg'ej ug{'xf];\ . tkfO{+sf] 6fpsf], cg'xf/, 3fF6L, s'd, d]?b08, k]6, sDd/, kfv'/f / v'§fx?df tgfj pTkGg u/fpg'xf];\ / cf/fd ug{ klg lbg'xf];\ . kfFr ;]s]G8 hltsf] nflu tgfj lbg'xf];\ / bz ;]s]G8 hltsf] nflu 5f]8\g'xf];\ . z/L/sf] Ps–Ps cËx?df o;f] kfn} kfnf] ug{'xf];\ . tkfO{+sf] nflu slt l56f] jf l9nf] ug{ plrt 5 ToxL cg';f/ ug{'xf];\ .

y tkfO{+sf] xftaf6 z'? ug{'xf];\ . d'¶L agfpg'xf];\ / kfFr ;]s]G8sf] nflu olQs} /xg lbg'xf];\ / bz ;]s]G8sf] nflu 5f]8\g'xf];\ . tgfj pTkGg ubf{ / cf/fdsf] nflu 5f]8\bf s:tf] dx;'; x'G5 cg'ej ug{'xf];\ . k]m/L Psrf]l6 o;f] ug{'xf];\ .

y ca tkfO{+sf] kfv'/fx?df Wofg lbg'xf];\ . tkfO{+sf] kfv'/fsf] efunfO{ dfly tfGg'xf];\ . tkfO{+sf] kfv'/fsf] dflyNnf] efudf pTkGg ePsf] tgfj cg'ej ug{'xf];\ . kfFr ;]s]G8sf] nflu olQs} /xg lbg'xf];\ / bz ;]s]G8sf] nflu 5f]8\g'xf];\ . k]m/L Psrf]6L o;f] ug{'xf];\ .

y ca tkfO{+sf] kfv'/fx? k}mnfpg'xf];\ . ca s'OgfnfO{ cl8u /fVg'xf];\ / To;sf] jl/k/Lsf] efudf ePsf] tgfj dx;'; ug{'xf];\ . kfFr ;]s]G8sf] nflu olQs} /xg lbg'xf];\ / bz ;]s]G8sf] nflu 5f]8\g'xf];\ . k]m/L Psrf]6L o;f] ug{'xf];\ . kfv'/fx?df cf/fd dx;'; ePkl5 tkfO{+sf] ltu|fdf o;nfO{ 5f]8\g'xf];\ . ca z/L/sf] c? cËx?Df o;f] ug{'xf];\ .

y ;fdfGos/0f cEof;x? l8;f]l;P;g jf ljutsf] ememNsf]x?sf] ;fdgf ug{ / lrGtf / 8/sf nIf0fx?af6 5'6sf/f kfpg d2t ug{] dxTjk"0f{ pkrf/fy{ (therapeutical) k¢lt xf] . oL cEof;x?nfO{ lg/Gt/tf lbP/ tgfjk"0f{ cj:yfdf ;lhn} o;nfO{ k|of]u ug{ ;Sg] x'g'kb{5 . oL cEof;x?sf] p2]Zo, cf3ft hGo 36gf cg'ej u/]sf JolQmnfO{ pgLx?n] dx;'z ul//x]sf] ljutsf ;Demgf / ljrngaf6 aflx/ lgsfNg' xf] .

$= ;'/lIft 7fp“sf]] lgdf0f{ -!)–!@ ldg]6_of] cEof;n] ;xefuLx?nfO{ lautsf] s'/fx?;Fu connect x'g dBt ub{5 / lautdf ePsf] /fd|f] 7fpFx?sf] af/]df klg ;Demgsf] nflu dBt ub{5 . pgnfO{ cfˆgf] z/L/df Wofg lbgsf] nflu klg of] cEof;n] dBt ub{5 . of] cEof;af6 cf3fthGo 36gfaf6 kLl8t JolQmx?nfO{ zfGt dx;'; ug{ / jt{dfg cj:yfsf] af/]df ;r]t x'gsf] nflu dBt ub{5 . o'¢, n8fO{+sf] ;dodf s'g} klg æ;'/lIft 7fpFsf]Æ af/]df ;f]Rg ufx|f] x'g;S5 . olb o;f] ug{ ufx|f] dx;'; x'G5 eg] ;xefuLx?n] cfk'mnfO{ ;xh dx;'; x'g] jf s'g} klg zfGt 7fpFsf] af/]df ;f]Rg ;S5g\ . o;sf] d'Vo p2]Zo eg]sf] pgLx? cfk}mdf Pp6f ;'/lIft 7fpFsf] cg'e"lt lbg] xf] .

%= jt{dfg ;dodf k'gM kms{g] -!) ldg]6_hf]8L agfP/ ;+u} a:g'xf];\ . Ps hgfn] lkl8tsf] / csf{]n] ;xfossf] e"ldsf lgjf{x ug{'xf];\ . ;xfosn] lkl8t JolQmnfO{ p;sf] OlGb|osf] k|of]u ul/ k"0f{ ?kdf jt{dfg ;dodf Nofpg / ;'/lIft dx;'z u/fpg d2t ug{'kg{]5 . kfn}kfnf] ;xfos / lkl8tsf] e"ldsf kl/jt{g ug{'xf];\ .

tkfO{sf] jl/kl/ x]g{'xf];\ / tkfO{n] b]v]sf # j6f j:t'sf] gfd atfpg'xf];\ .

y s'g} j:t', /Ë cflb x]g{'xf];\ .

y cfkm"n] b]v]sf] s'/f cfkm}nfO{ eGg'xf];\ .

tkfO{n] ;'lg/xg'ePsf] # j6f s'/f atfpg'xf];\ . ;lhnf] x'G5 eg] cf+vf aGb ug{'xf];\ .

y s'g} cfjfh ;'Gg'xf];\ -;+uLt, s;}sf] cfjfh_

y cfkm"n] ;'g]sf] s'/f cfkm}nfO{ eGg'xf];\ .

kl/lzi6

!%*

tkfO{n]:kz{ ul//x]sf # j6f a:t'sf] gfd eGg'xf];\ .

y s'g} j:t'nfO{:kz{ ug{'xf];\

y cfkm"n]:kz{ u/]sf] s'/f cfkm}nfO{ eGg'xf];\ .

ca cfˆgf] dgf]l:yltdf Wofg lbg'xf];\ .

y s] tkfO{ o; cEof; kZrft cfkm" k"0f{ ?kdf o; sf]7fdf ePsf] dx;'z ug{'eof] <

y s] tkfO{n] cfkm" zfGt ePsf] dx;'z ug{'eof] jf cfkm"df phf{ cfPsf] dx;'z ug{'eof] <

^= sl:;Psf] c+ufnf] -% ldg]6_o; cEof;n] cf3ft hGo 36gf ef]u]sf dlxnfx?nfO{ zfGt kfg{ d2t ug{]5 . cfkm":taw ePsfx?n] klg o; cEof; u/]/ jt{dfg cj:yfdf kms{g ;S5g\ .



&= cfˆgf]] zl//sf] ef/ cg'ej ug{] -% ldg]6_o; cEof;n] ;'Go / lr;f]kgf dx;'; ul//x]sf cf3ft hGo 36gf ef]u]sf JolQm tyf dlxnfx?nfO{ ;fdfGos/0f cj:yfdf kms{g d2t ug{]5 .

xfdL ljrlnt x'bf, xfd|f] df+zk]zL cToflws tgfjk"0f{ cj:yf af6 v'lDrPsf] cj:yfdf hfG5 . ;lqmo ?kdf k|ltsf/ ul//x]sf] cj:yf af6 lgl:qmo cj:yfdf k'Ub5 . o;nfO{ xfO{kf]6f]lgs cj:yf elgG5 cyf{t, k"0f{ ?kdf cf/fbfoL cj:yfdf /xg' -of] ;fdfGo eGbf al9 cf/fdbfoL cj:yf x'g] u5{_. cEof;df xfdL d]?b08 / v'6\6fsf] df+zk]zLx?nfO{ ;lqmo agfp5f} . lelq efusf df+zk]zLx?nfO{ ;lqmo agfpbf, xfdLnfO{ cfˆgf] zfl/l/s agfj6af/] ;r]tgf x'g] u5{ . ha xfdL To;sf] tfut / agfj6 af/] ;r]t x'G5f}, xfdLnfO{ cfˆgf] efjgfx? /flv/xg ;xh x'G5 . xfdL xfd|f] h:tf] ;'s} cg'ej klg ;DxfNg ;Sg]5f} / vl08t ePsf] jf ljrngsf] efjgfx?sf] plrt Joj:yfkg ug{ ;Sg]5f} .

y hldgdf /x]sf] cfˆgf] kfO{tfnfnfO{ dx;'z ug{'xf];\ . % ;]s]08 ;]s]08sf nflu Tolx /f]lsg'xf];\ .

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ReferencesAdvocates for Human Rights (2010). Stop Violence against women. At: http://www.stopvaw.org/857f98cc-507d-45e9-a374-515d0655e820.

Almquist, K. and Broberg, A. G. (1997). Silence and survival – working with strategies of denial in families of traumatized preschool children. Journal of Child Psychotherapy, 23 (3), pp. 417-435.

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American Psychiatric Association (2002). Cultural Assessment in Clinical Psychiatry.

Basile, K. and Saltzman, C. L. E. (2009). Sexual violence surveillance: uniform definitions and recommended data elements. Atlanta, GA: National Center for Injury Prevention and Control, Centers for Disease Control and Prevention. At: http://www.cdc.gov/violenceprevention/pdf/sv_surveillance_definitionsl-2009-a.pdf.

Annan, K. (1999). http://www.un.org/News/Press/docs/1999/19990308.sgsm6919.html.

Berntsen, K. (2005). The Secretariat of the Shelter Movement. The Role of the Helper – Work in protecting and supporting female victims of violence and their children. At: http://www.krisesenter.com/pressemeldinger/TheRoleOfTheHelper.pdf.

Bretherton, I. (1992). The origins of attachment theory: John Bowlby and Mary Ainsworth. Developmental Psychology, Vol. 28(5), September 1992, pp. 759-775.

Carpenter, R. C. (2007). Born of War: Protecting Children of Sexual Violence Survivors in Conflict Zones. Bloomfield: Kumarian Press, Inc.

Christie, H. and Waaktaar, T. (2000). Styrk sterke sider. Oslo: Kommuneforlaget.

Dahl, S. (1993). Rape – A hazard to health. Oslo: Scandinavian University Press.

Danieli, Y. (ed.) (1998). International handbook of multigenerational legacies of trauma. New York: Plenum.

Dickstein, B. D., Suvak, M., Litz, B. T. and Adler, A. B. (2010). Heterogeneity in the course of posttraumatic stress disorder: trajectories of symptomatology. Journal of traumatic stress, 23(3), pp. 331-339.

Fanflik, P. (2007). Victim Responses to Sexual Assault: Counterintuitive or Simply Adaptive? Special Topic Series. American Prosecutors Research Institute. At: http://www.ndaa.org/pdf/pub_victim_responses_sexual_assault.pdf.

Gender-based Violence Area of Responsibility Working Group (GBV AoR) (2010). GBV coordination handbook. At: http://gbvaor.net/wp-content/uploads/sites/3/2012/10/Handbook-for-Coordinating-Gender-based-Violence-in-Humanitarian-Settings-GBV-AoR-2010-ENGLISH.pdf.

http://www.stopvaw.org/857f98cc-507d-45e9-a374-515d0655e820

http://www.dsm5.org/Documents/Understanding%20ICD%2002-21-14%20FINAL.pdf

http://www.cdc.gov/violenceprevention/pdf/sv_surveillance_definitionsl-2009-a.pdf

http://www.un.org/News/Press/docs/1999/19990308.sgsm6919.html

http://www.krisesenter.com/pressemeldinger/TheRoleOfTheHelper.pdf

http://www.ndaa.org/pdf/pub_victim_responses_sexual_assault.pdf

http://gbvaor.net/wp-content/uploads/sites/3/2012/10/Handbook-for-Coordinating-Gender-based-Violence-in-Humanitarian-Settings-GBV-AoR-2010-ENGLISH.pdf


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Gender-based Violence Area of Responsibility Working Group (GBV AoR) (2010). Dos and Don’ts for collecting, analyzing and reporting on sexual violence. GBV coordination handbook. At: http://gbvaor.net/wp-content/uploads/sites/3/2012/10/Handbook-for-Coordinating-Gender-based-Violence-in-Humanitarian-Settings-GBV-AoR-2010-ENGLISH.pdf.

Guarnaccia and Pinkay (2008). Cultural-specific diagnoses and their relationship to mood disorder. In S. Loue and M. Sajatovic (eds). Diversity Issues in the Diagnosis, Treatment, and Research of Mood Disorders. Oxford University Press, pp. 32-53. At: http://ukcatalogue.oup.com/product/9780195308181.do.

Health and human Rights Info (HHRI). At: www.hhri.org.

Herman, J. L. (1992). Trauma and recovery. The Aftermath of Violence – from Domestic Abuse to Political Terror. New York, NY: Basic Books.

Herstad, B. (2009). Mobilizing Religious Communities to Respond to Gender-based Violence and HIV: A Training Manual. Washington, DC: Futures Group, Health Policy Initiative, Task Order 1. USAID. At: http://www.healthpolicyinitiative.com/Publications/Documents/1020_1_FBO_GBV_Training_Manual_FINAL_1_27_10_acc.pdf.

Hoebel, E. A. (1966). Anthropology: the study of man. McGraw-Hill.

Holzman, C. G. (1996). Counseling Adult Women Rape Survivors: Issues of Race, Ethnicity, and Class. Women & Therapy, Volume 19, Issue 2, The Haworth Press Inc. Published online: 24 September 2010. At: http://www.tandfonline.com/loi/wwat20?open=19#vol_19.

ICD-10 (WHO, International Classification of Diseases). At: http://www.who.int/classifications/icd/en/.

Inter-Agency Standing Committee (IASC) (2005). GBV Guidelines for Gender-based Violence Interventions in Humanitarian Settings Focusing on Prevention of and Response to Sexual Violence in Emergencies. At: http://www.unhcr.org/453492294.pdf.

Inter-Agency Standing Committee (IASC) (2008). Mental Health and Psychosocial Support in Emergency Settings. Checklist for field use. Geneva: IASC. At: http://www.who.int/mental_health/emergencies/IASC_guidelines.pdf.

Jacobson, E. (1974). Progressive Relaxation. Chicago: The University of Chicago Press, Midway Reprint.

Kleinman, A. (1989). The Illness Narratives: Suffering, Healing, And The Human Condition. New York: Basic Books.

Lahad, S. (1993). Tracing Coping Resources through a Story in Six Parts – The “BASIC PH” model. In Psychology at School and the Community during Peaceful and Emergency Times. Tel-Aviv: Levinson-Hadar, pp. 55–70.

Mochmann, I. C. (2008). Children Born of War. Revista Obets, 2, pp. 53-61. At: http://dialnet.unirioja.es/descarga/articulo/2798944.pdf.

Norwegian Refugee Council (NRC) (2008). The camp management toolkit. Prevention of and response to gender based violence. At: http://cmtoolkit.org/media/transfer/doc/chapter_10.pdf.

OHCHR (2004). Istanbul Protocol: Manual on the Effective Investigation and Documentation of Torture and Other Cruel, Inhuman or Degrading Treatment or Punishment. Office of the



http://ukcatalogue.oup.com/product/9780195308181.do

http://www.hhri.org

http://www.healthpolicyinitiative.com/Publications/Documents/1020_1_FBO_GBV_Training_Manual_FINAL_1_27_10_acc.pdf

http://www.healthpolicyinitiative.com/Publications/Documents/1020_1_FBO_GBV_Training_Manual_FINAL_1_27_10_acc.pdf

http://www.who.int/classifications/icd/en/

http://www.unhcr.org/453492294.pdf

http://www.who.int/mental_health/emergencies/IASC_guidelines.pdf

http://dialnet.unirioja.es/descarga/articulo/2798944.pdf

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United Nations High Commissioner for Human Rights, 2001. At: http://www.ohchr.org/Documents/Publications/training8Rev1en.pdf.

Punamaki, R. L., Qouta, S., El Sarraj, E. and Montgomery, E. (2006). Psychological distress and resources among siblings and parents exposed to traumatic events. International Journal of Behavioral Development, 30(5), pp. 385-397.

Roosendaal, M. (2011). The Invisible Ones: Why NGOs in the Federation of Bosnia and Herzegovina do not include children born from war rape in their programs and projects. Master’s thesis, Utrecht University. At: http://dspace.library.uu.nl/bitstream/handle/1874/208285/Thesis%20CS%26HR%20 Madelon%20Roosendaal.pdf?sequence=1.

Shapiro, F. (1989). Efficacy of the eye movement desensitization procedure in the treatment of traumatic memories. Journal of Traumatic Stress, 2, pp. 199–223.

Sieckert, K. Cultural Perspectives on Trauma and Critical Response. National Association of School Psychologists (NASP, online). At: http://www.nasponline.org/resources/crisis_safety/neat_cultural.aspx.

Sphere handbook (2011). 2011 edition of the Sphere Handbook: What is new? At: http://www.sphereproject.org/silo/files/what-is-new-in-the-sphere-handbook-2011-edition-v2.pdf.

Trauma intervention program. Rape: reactions of the victim – nature of sexual assaults. Citizens Helping Citizens in Crisis. At: http://www.tipnational.org/images/tRape_Reactions_of_the_Victim.pdf.

Van der Weele, J. and With, A. (2011). Butterfly Woman: Handbook for women who live difficult lives. Alternatives to Violence, Oslo, Norway. Sommerfuglkvinnens forlag.At: http://no.linkedin.com/pub/judith-van-der-weele/23/a28/611.

Wallstrøm, M. (2012). Ending Rape as a War Tactic. The World Post. At: http://www.huffingtonpost.com/margot-wallstrom/ending-rape-as-a-war-tact_b_1630165.html.

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WHO (2012). Mental health and psychosocial support for conflict-related sexual violence: principles and interventions. UNICEF, WHO, with UNFPA on behalf of UNAction. At: http://www.unicef.org/protection/files/Summary_EN_.pdf.

Yehuda, R. Blair, W. Labinsky, E. and Bierer, L. M. (2007). Effects of parental PTSD on the cortisol response to dexamethasone administration in their adult offspring. American Journal of Psychiatry, 164(1), pp. 163-6. At: http://www.ncbi.nlm.nih.gov/pubmed/17202561.

Yuksel, S., Cindoglu, D. and Sezgin, U. (2012). Women’s Bodies, Sexualities, and Human Rights. In M. Dudley, D. Silove and F. Gale (eds). Mental Health and Human Rights: vision, praxis, and courage. Oxford University Press, pp. 440-447. Oxford medicine online. At: http://oxfordmedicine.com/view/10.1093/med/9780199213962.001.0001/med-9780199213962-chapter-023.

Yule, W. (2000). From ”pogroms” to “ethnic cleansing”: Meeting the needs of war affected children. Journal of Child Psychology and Psychiatry, 41, pp. 695-702.

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http://oxfordmedicine.com/view/10.1093/med/9780199213962.001.0001/med-9780199213962-chapter-023

http://oxfordmedicine.com/view/10.1093/med/9780199213962.001.0001/med-9780199213962-chapter-023

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Further reading(Be aware that these pages are on the internet and are subject to change.)

Gender based violence and health

Gender-based violence and HIV – a program guide for integrating GBV prevention and response in pepfar programs. At: http://www.aidstar-one.com/sites/default/files/AIDSTAR-One_GBV_Guidance.pdf.

GBV is both a cause and effect of HIV infection. This guide explains why it can be productive to link GBV with HIV-programmes and offers a starting point for integrating these subjects.

International Planned Parenthood Federation. Meeting the Sexual and Reproductive Health Needs and Rights of Survivors of Gender-Based Violence. A Good Practice Training Module for Health Care Professionals. At: http://www.wpfpak.org/pdfs/GBV-RH/TrainingManual/GBVModulefinal.pdf.

IPPF works in 172 countries to empower the most vulnerable women, men and young people to access life-saving services and programmes, and live with dignity.

Violence against women: Effects on reproductive health. Outlook, volume 20, number 1, 2001. At: http://www.path.org/publications/files/EOL20_1.pdf.

This article focuses on the reproductive health consequences of violence against women. It provides examples from research and successful programmes and explores how the health sector can take an active role in preventing and treating violence against women.

WHO, UNHCR, UNFPA (2004). Clinical Management of Survivors of Rape: Developing Protocols for Use with Refugees and Internally Displaced Persons. Geneva. At: http://www.rhrc.org/resources/Clinical_Management_2005_rev.pdf.

Engaging men

Bjørkhaug, I. and Bøås, M, (2014) FAFO. Men, women, and gender-based violence in North Kivu. At: http://www.fafo.no/images/pub/2014/20386.pdf.

Engaging men and boys in GBV and reproductive health prevention in conflict and emergency-response settings – a workshop module. At: http://www.rhrc.org/resources/Conflict%20Manual_CARE_for%20web.pdf.

This module discusses how to engage men and boys in GBV prevention and increase awareness of the positive effects of doing so. It aims to build the skills of personnel who work on these issues in conflicts and emergencies.

Mobilising men in practice. Challenging sexual and gender-based violence in institutional settings. At: https://www.unfpa.org/public/home/publications/pid/10046.

This programme aims to inspire and guide those who want to involve more men in efforts to address sexual and gender-based violence. It examines individual attitudes and behaviour, and also attitudes and behaviour that are sustained by social, political and economic structures.

Roulet, M. (2003). Fatherhood Programs and Domestic Violence. Center on Fathers, Families, and Public Policy. At: http://www.cffpp.org/publications/TA_Fthd_DomViol.pdf.

http://www.aidstar-one.com/sites/default/files/AIDSTAR-One_GBV_Guidance.pdf

http://www.wpfpak.org/pdfs/GBV-RH/TrainingManual/GBVModulefinal.pdf

http://www.path.org/publications/files/EOL20_1.pdf

http://www.rhrc.org/resources/Clinical_Management_2005_rev.pdf

http://www.rhrc.org/resources/Conflict%20Manual_CARE_for%20web.pdf

https://www.unfpa.org/public/home/publications/pid/10046

http://www.cffpp.org/publications/TA_Fthd_DomViol.pdf

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Gender in humanitarian crises

Inter-Agency Standing Committee (2006). Women, girls, boys and men: Different needs – equal opportunities. At: http://www.unhcr.org/50f91c999.html.

This handbook offers practical guidance on being sensitive to gender issues in humanitarian crises. It presents basic principles, definitions and a framework for gender and gender equality. It explains why the concept of gender is crucial in crisis situations.

Norwegian Refugee Council (NRC) (2008). Prevention of and response to gender based violence. In Camp Management Toolkit, Chapter 10. At: http://www.nrc.no/arch/_img/9293565.pdf.

Communication

Communication Skills Manual. At: http://www.rhrc.org/resources/gbv/comm_manual/comm_manual_toc.html.

The GBV Communication Skills Manual is a collaboration between Family Health International (FHI), the RHRC Consortium, and the IRC. The manual includes a training outline, a list of materials, a detailed training curriculum, and hand outs.

Children

International Rescue Committee and UNICEF (2011). Advancing the field: Caring for child survivors of sexual abuse in humanitarian settings. A Review of Promising Practices to Improve Case Management, Psychosocial & Mental Health Interventions, and Clinical Care for Child Survivors of Sexual Abuse. At: http://www.unicef.org/pacificislands/IRC_CCSGuide_FullGuide_lowres.pdf.

International Rescue Committee and UNICEF (2012). Caring for Child Survivors of Sexual Abuse – Guidelines for health and psychosocial service providers in humanitarian settings. At: http://www.unicef.org/protection/files/IRC_CCSGuide_FullGuide_lowres.pdf.

UNICEF, Save the Children, Government of Zimbabwe (2012). Protecting Children Affected by Abuse: the Victim Friendly System. At: http://mhpss.net/?get=49/1320134934-VictimFriendlySystemBrochure-15June2011.pdf.

The Victim Friendly System is the culmination of a number of initiatives aimed at providing essential support services to boys and girls affected by abuse.

Reporting and documentation (gathering forensic evidence)

Gender-based Violence Area of Responsibility Working Group (GBV AoR) (2010). Dos and Don’ts for collecting, analyzing and reporting on sexual violence. In GBV coordination handbook. At: http://gbvaor.net/wp-content/uploads/sites/3/2012/10/Handbook-for-Coordinating-Gender-based-Violence-in-Humanitarian-Settings-GBV-AoR-2010-ENGLISH.pdf.

Giffard, C. (2000). Torture Reporting Handbook. Human Rights Centre, University of Essex/UK Foreign and Commonwealth Office. At: http://www.essex.ac.uk/torturehandbook/english.htm#copyright.

http://www.unhcr.org/50f91c999.html

http://www.nrc.no/arch/_img/9293565.pdf

http://www.rhrc.org/resources/gbv/comm_manual/comm_manual_toc.html

http://www.unicef.org/pacificislands/IRC_CCSGuide_FullGuide_lowres.pdf

http://www.unicef.org/protection/files/IRC_CCSGuide_FullGuide_lowres.pdf

http://mhpss.net/?get=49/1320134934-VictimFriendlySystemBrochure-15June2011.pdf



http://www.essex.ac.uk/torturehandbook

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OHCHR (2004). Istanbul Protocol: Manual on the Effective Investigation and Documentation of Torture and Other Cruel, Inhuman or Degrading Treatment or Punishment. Office of the United Nations High Commissioner for Human Rights, 2001. UN publication HR/P/PT/8. At: http://www.ohchr.org/Documents/Publications/training8Rev1en.pdf.

Peel, M., Lubell, N. and Beynon, J. (2005). Medical Investigation and Documentation of Torture, A Handbook for Health Professionals. At: http://papers.ssrn.com/sol3/papers.cfm?abstract_id=1366717.

Training modules and reports

Act Alliance. Community-based psychosocial support in emergencies. At: http://psychosocial.actalliance.org/default.aspx?di=66160.

This online guide aims to assist humanitarian practitioners who work in emergency zones. It focuses on psychosocial support.

IASC (2005). Provide community-based psychological and social support. Action Sheet 8.3. In Guidelines for Gender-based Violence Interventions in Humanitarian Settings. Geneva, pp. 69-71. At: http://www.unhcr.org/453492294.pdf.

Managing Gender-based Violence Programmes in Emergencies. An e-learning course. At: https://extranet.unfpa.org/Apps/GBVinEmergencies/index.html.

This 146-page guide features the entire e-learning course transcript as well as new material. It includes Programmes in Focus (illustrative examples of GBV programming in action), Voices from the Field (first-person accounts from practitioners who have experienced and implemented the concepts covered in the Course), and Thinking Locally (short segments that encourage you to consider how you would apply course concepts to your own context).

Terlou, B. (2005). ARC Training Guide – Gender-based Violence for Health Workers and Business Extension Agents in refugee camps, Guinea. At: http://www.arcrelief.org/gbvbooks/cdrom/content/Book_2_CSI/Appendices/CSI_Overview_Appendix_V/Training_Guide_ARC_CVT.pdf.

Trauma Treatment Manual. At: http://www.trauma-pages.com/s/schmookler-manual.php.

This manual was originally written for people working in the field with women survivors of rape in Bosnia, but it can be used more broadly as a guide for helping anyone of either gender who has survived any kind of trauma.

UN Women. Virtual knowledge centre to end violence against women and girls. At: http://www.endvawnow.org/en/.

This is an online resource in English, French and Spanish, designed to serve the needs of policymakers, programme implementers and other practitioners who work to stop violence against women and girls.

UN Secretary General (2006). Ending violence against women – From words to action. Report of the UN Secretary General, United Nations. At: http://www.un.org/womenwatch/daw/public/VAW_Study/VAWstudyE.pdf.

This report contextualises violence against women and summarises information on its prevalence. It identifies gaps in knowledge and research challenges, including methods for monitoring GBV.

http://www.ohchr.org/Documents/Publications/training8Rev1en.pdf

http://papers.ssrn.com/sol3/papers.cfm?abstract_id=1366717

http://psychosocial.actalliance.org/default.aspx?di=66160

http://www.unhcr.org/453492294.pdf

https://extranet.unfpa.org/Apps/GBVinEmergencies/index.html

https://extranet.unfpa.org/Apps/GBVinEmergencies/index.html

http://www.arcrelief.org/gbvbooks/cdrom/content/Book_2_CSI/Appendices/CSI_Overview_Appendix_V/Training_Guide_ARC_CVT.pdf

http://www.arcrelief.org/gbvbooks/cdrom/content/Book_2_CSI/Appendices/CSI_Overview_Appendix_V/Training_Guide_ARC_CVT.pdf

http://www.trauma-pages.com/s/schmookler-manual.php

http://www.endvawnow.org/en/

http://www.un.org/womenwatch/daw/public/VAW_Study/VAWstudyE.pdf

167kl/lz

i6!^&

UNFPA (2006). Ending violence against women. Programming for prevention, protection and care. At: http://www.unfpa.org/webdav/site/global/shared/documents/publications/2007/endingvaw.pdf.

Provides examples of good practice from UNFPA’s experience of ten projects in five regions.

WHO (2012). Mental health and psychosocial support for conflict-related sexual violence: 10 myths. At: http://apps.who.int/iris/bitstream/10665/75177/1/WHO_RHR_HRP_12.17_eng.pdf.

WHO, SVIR, Stop Rape now (2011). Setting a research agenda for conflict-related sexual violence. At: http://www.svri.org/forum2011/ResearchAgenda.pdf.

This is a power point presentation.

Women’s Refugee Commission (2011). Preventing Gender-based Violence, Building Livelihoods: Guidance and Tools for Improved Programming. At: http://mhpss.net/wp-content/uploads/group-documents/46/1325739617-full_report_146.pdf.

Conflict and displacement destroy livelihoods and force people to adopt new strategies to support themselves. New livelihood strategies can increase the risk of GBV. Women need to make informed livelihood choices and shape their own options. Programmes should involve women throughout – in assessment and design, implementation, and monitoring and evaluation.

http://www.unfpa.org/webdav/site/global/shared/documents/publications/2007/endingvaw.pdf

http://apps.who.int/iris/bitstream/10665/75177/1/WHO_RHR_HRP_12.17_eng.pdf

http://www.svri.org/forum2011/ResearchAgenda.pdf

http://mhpss.net/wp-content/uploads/group-documents/46/1325739617-full_report_146.pdf

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