{"id":158499,"date":"2023-04-15T12:09:07","date_gmt":"2023-04-15T09:09:07","guid":{"rendered":"https:\/\/acakuw.com\/?p=158499"},"modified":"2023-04-15T12:09:07","modified_gmt":"2023-04-15T09:09:07","slug":"%d8%aa%d8%ae%d9%84%d8%b5%d9%83-%d9%85%d9%86-%d8%a7%d9%84%d8%a3%d9%81%d9%83%d8%a7%d8%b1-%d8%a7%d9%84%d8%b3%d8%a7%d9%85%d8%a9-%d9%85%d8%a7-%d8%a7%d9%84%d8%b0%d9%8a-%d8%aa%d9%81%d8%b9%d9%84%d9%87","status":"publish","type":"post","link":"https:\/\/acakuw.com\/?p=158499","title":{"rendered":"\u062a\u062e\u0644\u0635\u0643 \u0645\u0646 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0633\u0627\u0645\u0629.. \u0645\u0627 \u0627\u0644\u0630\u064a \u062a\u0641\u0639\u0644\u0647 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0641\u064a \u0639\u0642\u0648\u0644\u0646\u0627\u061f"},"content":{"rendered":"<div class=\"single-mobile__top js_post-container\">\n<p><span style=\"font-size: 16px; font-weight: 400;\">\u062a\u0646\u062a\u0634\u0631 \u0645\u0634\u0643\u0644\u0627\u062a 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href=\"https:\/\/www.sasapost.com\/5-skills-to-learn-in-20-hours\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u062a\u0627\u0628\u0629<\/a>\u060c \u0641\u0643\u0644\u0645\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0639\u0642\u0644\u064a \u0623\u0648 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u060c \u0627\u0643\u062a\u0628 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0632\u0639\u062c\u0643. \u0647\u0630\u0627 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0623\u0641\u0643\u0627\u0631\u0643 \u0648\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0639\u0642\u0644\u0643\u060c \u0644\u0630\u0644\u0643\u060c \u064a\u0648\u0635\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u0644\u062c\u064a\u0646 \u0628\u062a\u062e\u0635\u064a\u0635 \u0648\u0642\u062a \u062e\u0644\u0627\u0644 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href=\"https:\/\/www.guilford.com\/books\/Opening-Up-by-Writing-It-Down\/Pennebaker-Smyth\/9781462524921\/contents\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0628\u062d\u0627\u062b<\/a>\u00a0\u0628\u0634\u0643\u0644 \u0645\u062a\u0632\u0627\u064a\u062f \u0623\u0646 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0639\u0645\u0627 \u064a\u0624\u0644\u0645\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0646\u0627 \u0627\u0644\u0639\u0642\u0644\u064a\u0629\u060c \u0648\u0643\u0645\u0627 \u0630\u0643\u0631\u0646\u0627 \u0641\u0625\u0646 \u0644\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629\u060c \u0648\u0647\u0630\u0627 \u0623\u0645\u0631\u00a0<a href=\"https:\/\/www.sasapost.com\/writing-and-mental-health\/%D8%AA%D8%B8%D9%87%D8%B1%20%D8%A7%D9%84%D8%A3%D8%A8%D8%AD%D8%A7%D8%AB%20%D8%A8%D8%B4%D9%83%D9%84%20%D9%85%D8%AA%D8%B2%D8%A7%D9%8A%D8%AF%20%D8%A3%D9%86%20%D8%A7%D9%84%D9%83%D8%AA%D8%A7%D8%A8%D8%A9%20%D8%B9%D9%85%D8%A7%20%D9%8A%D8%A4%D9%84%D9%85%D9%83%20%D9%8A%D9%85%D9%83%D9%86%20%D8%A3%D9%86%20%D9%8A%D8%B3%D8%A7%D8%B9%D8%AF%20%D9%81%D9%8A%20%D8%AA%D8%AD%D8%B3%D9%8A%D9%86%20%D8%B5%D8%AD%D8%AA%D9%86%D8%A7%20%D8%A7%D9%84%D8%B9%D9%82%D9%84%D9%8A%D8%A9.%20%D9%88%D9%83%D9%85%D8%A7%20%D8%B0%D9%83%D8%B1%D9%86%D8%A7%20%D9%81%D8%A5%D9%86%20%D9%84%D9%84%D9%83%D8%AA%D8%A7%D8%A8%D8%A9%20%D8%A7%D9%84%D9%83%D8%AB%D9%8A%D8%B1%20%D9%85%D9%86%20%D8%A7%D9%84%D9%81%D9%88%D8%A7%D8%A6%D8%AF%20%D8%B9%D9%84%D9%89%20%D8%A7%D9%84%D8%B5%D8%AD%D8%A9%20%D8%A7%D9%84%D8%B9%D9%82%D9%84%D9%8A%D8%A9%20%D9%88%D8%A7%D9%84%D9%86%D9%81%D8%B3%D9%8A%D8%A9%D8%8C%20%D9%87%D8%B0%D8%A7%20%D8%A3%D9%85%D8%B1%20%D9%84%D8%A7%20%D9%8A%D8%AE%D8%AA%D9%84%D9%81%20%D8%B9%D9%84%D9%8A%D9%87%20%D8%A7%D9%84%D8%B9%D9%84%D9%85%D8%A7%D8%A1%20%D9%88%D8%A7%D9%84%D8%A8%D8%A7%D8%AD%D8%AB%D9%8A%D9%86%D8%8C%20%D9%84%D9%83%D9%86%D9%87%D9%85%20%D9%8A%D8%AE%D8%AA%D9%84%D9%81%D9%88%D9%86%20%D8%AD%D9%88%D9%84%20%D8%A7%D9%84%D8%B3%D8%A8%D8%A8%D8%8C%20%D8%AD%D9%88%D9%84%20%D8%A7%D9%84%D9%83%D9%8A%D9%81%D9%8A%D8%A9%20%D8%A7%D9%84%D8%AA%D9%8A%20%D8%AA%D8%B3%D8%A7%D8%B9%D8%AF%D9%86%D8%A7%20%D8%A8%D9%87%D8%A7%20%D8%A7%D9%84%D9%83%D8%AA%D8%A7%D8%A8%D8%A9%20%D8%B9%D9%84%D9%89%20%D8%AA%D8%AC%D8%B3%D9%8A%D9%86%20%D8%B5%D8%AD%D8%AA%D9%86%D8%A7.\" target=\"_blank\" rel=\"noopener\">\u0644\u0627 \u064a\u062e\u062a\u0644\u0641<\/a>\u00a0\u0639\u0644\u064a\u0647 \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646\u060c \u0644\u0643\u0646\u0647\u0645 \u064a\u062e\u062a\u0644\u0641\u0648\u0646 \u062d\u0648\u0644 \u0627\u0644\u0633\u0628\u0628\u060c \u0648\u062d\u0648\u0644 \u0627\u0644\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u0628\u0647\u0627 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0646\u0627.<\/p>\n<h2>\u0627\u0644\u0646\u0638\u0631\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649: \u0627\u0644\u0643\u0634\u0641 \u0639\u0646 \u0627\u0644\u0645\u0634\u0627\u0639\u0631<\/h2>\n<p>\u0623\u062d\u062f \u0623\u0628\u0631\u0632 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u0641\u0633\u0631 \u0644\u0646\u0627 \u0644\u0645\u0627\u0630\u0627\u00a0<a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1111\/j.1467-9280.1997.tb00403.x\" target=\"_blank\" rel=\"noopener\">\u062a\u0633\u0627\u0639\u062f\u0646\u0627<\/a>\u00a0\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0647\u0648 \u0627\u0644\u0643\u0634\u0641 \u0639\u0646 \u0645\u0634\u0627\u0639\u0631\u0646\u0627 \u0648\u062d\u0642\u064a\u0642\u0629 \u0645\u0627 \u064a\u062f\u0648\u0631 \u0641\u064a \u0623\u0630\u0647\u0627\u0646\u0646\u0627. \u0647\u0630\u0627 \u064a\u0638\u0647\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0638\u0631 \u0641\u064a \u0647\u0627\u062a\u064a\u0646 \u0627\u0644\u0641\u0627\u0626\u062f\u062a\u064a\u0646 \u0627\u0644\u0645\u0645\u064a\u0632\u062a\u064a\u0646 \u0644\u0644\u0643\u062a\u0627\u0628\u0629 \u0648\u062a\u0623\u062b\u064a\u0631\u0647\u0627 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a \u0641\u064a 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\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0641\u0642\u0637\u060c \u0628\u0644 \u0625\u0646\u0647\u0627\u00a0<a href=\"https:\/\/www.cambridge.org\/core\/journals\/advances-in-psychiatric-treatment\/article\/emotional-and-physical-health-benefits-of-expressive-writing\/ED2976A61F5DE56B46F07A1CE9EA9F9F\" target=\"_blank\" rel=\"noopener\">\u062a\u0639\u0644\u0645\u0643<\/a>\u00a0\u062c\u064a\u062f\u064b\u0627 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0639\u062a\u0631\u0627\u0641 \u0628\u0645\u0634\u0627\u0639\u0631\u0643\u060c \u0648\u0647\u0630\u0627 \u064a\u0633\u0645\u0649 \u00ab<a href=\"https:\/\/www.rtor.org\/2018\/04\/05\/5-facts-about-mindfulness\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0647\u062c \u0627\u0644\u064a\u0642\u0638\u0629<\/a>\u00bb\u060c \u0627\u0644\u0630\u064a \u064a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u0648\u0642\u0641 \u0648\u062a\u062d\u0631\u064a\u0631 \u0623\u0630\u0647\u0627\u0646\u0647\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u0641\u064a \u0644\u062d\u0638\u0629 \u0645\u0639\u064a\u0646\u0629.<\/p>\n<div class=\"getty embed image\">\n<div><\/div>\n<\/div>\n<h3>\u00a02- \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0630\u0643\u0627\u0621 \u0627\u0644\u0639\u0627\u0637\u0641\u064a<\/h3>\n<p>\u0627\u0644\u0645\u0634\u0627\u0639\u0631 \u063a\u064a\u0631 \u0627\u0644\u0645\u0639\u062a\u0631\u0641 \u0628\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u060c \u0648\u0647\u0648 \u0623\u062d\u062f \u0623\u0628\u0631\u0632 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646\u00a0<a href=\"https:\/\/www.rtor.org\/2018\/12\/13\/writing-to-manage-depression\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0633\u0627\u0639\u062f\u0643<\/a>\u00a0\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0639\u0644\u0649 \u0625\u062f\u0627\u0631\u0629 \u062d\u0627\u0644\u0629 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u060c \u0648\u062a\u062f\u0631\u064a\u0628 \u0630\u0643\u0627\u0626\u0643 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u060c \u0641\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0647\u064a \u0623\u062d\u062f \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0645\u0645\u0643\u0646\u0629 \u0644\u062a\u0639\u0644\u0645 \u0627\u0644\u0630\u0643\u0627\u0621 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0648\u062a\u0637\u0648\u064a\u0631\u0647.<\/p>\n<h2>\u0627\u0644\u0646\u0638\u0631\u064a\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629: \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u0630\u0627\u062a\u064a<\/h2>\n<p>\u0628\u062f\u0623\u062a\u00a0<a href=\"https:\/\/www.sasapost.com\/writing-and-mental-health\/____%20_______%20____%20______%20__%20_______%20___%20_____%20____%20__%20_____%20__%20_____%20_____%20_______.%20____%20_____%20___%20_______%20______%20__%20_______%20___%20_____%20_______%20_________%20___%20___%20__%20_____%20____%20_______%20__________%20_____%20_______%20___%20______%20___%20_______%20____%20_______%20___%20_______%20___%20_____%20_____.\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629<\/a>\u00a0\u062a\u064f\u0638\u0647\u0631 \u0623\u0646 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0648\u0631\u0627\u0621 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0644\u0635\u062d\u062a\u0646\u0627 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0627\u0644\u0643\u0634\u0641 \u0639\u0646 \u0627\u0644\u0645\u0634\u0627\u0639\u0631\u060c \u0628\u0644 \u0625\u0646\u0647\u0627 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a\u0645\u0627 \u064a\u0633\u0645\u0649 \u00ab<a href=\"https:\/\/www.innermelbpsychology.com.au\/self-awareness-mental-health\/\" target=\"_blank\" rel=\"noopener\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u0630\u0627\u062a\u064a<\/a>\u00bb\u060c \u0648\u0627\u0644\u0648\u0639\u064a \u0627\u0644\u0630\u0627\u062a\u064a \u0647\u0648 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u062d\u0648\u064a\u0644 \u0627\u0646\u062a\u0628\u0627\u0647\u0643 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644 \u0646\u062d\u0648 \u0627\u0644\u0630\u0627\u062a\u060c \u0648\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0648\u064a\u0644 \u0627\u0646\u062a\u0628\u0627\u0647\u0646\u0627 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644\u060c \u064a\u0645\u0643\u0646\u0646\u0627 \u0623\u0646 \u0646\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0648\u0639\u064a\u064b\u0627 \u0628\u0633\u0645\u0627\u062a\u0646\u0627 \u0648\u0633\u0644\u0648\u0643\u0646\u0627 \u0648\u0645\u0634\u0627\u0639\u0631\u0646\u0627 \u0648\u0645\u0639\u062a\u0642\u062f\u0627\u062a\u0646\u0627 \u0648\u0642\u064a\u0645\u0646\u0627 \u0648\u062f\u0648\u0627\u0641\u0639\u0646\u0627. \u0647\u0627\u062a\u0627\u0646 \u0627\u0644\u0641\u0627\u0626\u062f\u062a\u0627\u0646 \u062a\u0648\u0636\u062d\u0627\u0646 \u0644\u0646\u0627 \u0647\u0630\u0647 \u0627\u0644\u0646\u0638\u0631\u064a\u0629:<\/p>\n<h3>1- \u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/h3>\n<p>\u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0623\u0646\u0647\u0627\u00a0<a href=\"https:\/\/www.rtor.org\/2019\/06\/12\/how-writing-can-improve-your-mental-health\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0633\u0627\u0639\u062f\u0643<\/a>\u00a0\u0641\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0634\u064a\u0621 \u0648\u0627\u062d\u062f \u0641\u0642\u0637\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0639\u0646\u064a \u062a\u062d\u0631\u064a\u0631 \u0639\u0642\u0644\u0643 \u062a\u0645\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u062a\u0632\u0639\u062c\u0643 \u0648\u062a\u062c\u0639\u0644 \u0639\u0642\u0644\u0643 \u0645\u0632\u062f\u062d\u0645\u064b\u0627\u060c \u0648\u0645\u0646 \u0647\u0646\u0627\u060c \u0641\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u064a\u0648\u0645\u064a\u064b\u0651\u0627 \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0647\u0645 \u0623\u0641\u0639\u0627\u0644\u0643 \u0648\u0633\u0644\u0648\u0643\u064a\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p>\n<div class=\"getty embed image\">\n<div><\/div>\n<div><\/div>\n<\/div>\n<h3>\u00a02- \u062a\u0641\u0631\u064a\u063a \u0645\u0633\u0627\u062d\u0629 \u0641\u064a \u0631\u0623\u0633\u0643<\/h3>\n<p>\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c\u00a0<a href=\"https:\/\/www.rtor.org\/2018\/06\/07\/3-treatments-for-anxiety\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u062a\u0644\u0626<\/a>\u00a0\u0623\u0630\u0647\u0627\u0646\u0646\u0627 \u0628\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0648\u0627\u0644\u0645\u0634\u0627\u0639\u0631 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\u062a\u0645\u0627\u0645\u064b\u0627 \u0645\u0646 \u0631\u0623\u0633\u0643 \u062d\u062a\u0649 \u0644\u0627 \u062a\u0632\u0639\u062c\u0643 \u0628\u0639\u062f \u0627\u0644\u0622\u0646. \u0645\u0646 \u0647\u0646\u0627 \u062a\u0638\u0647\u0631 \u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u062f\u0641\u062a\u0631 \u064a\u0648\u0645\u064a\u0627\u062a\u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0639\u062f \u0623\u062f\u0627\u0629 \u062c\u064a\u062f\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0641 \u0631\u0627\u0626\u0639 \u0644\u062f\u0645\u0627\u063a\u0643.<\/p>\n<h2>\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0643\u062a\u0627\u0628\u0629<\/h2>\n<p>\u0645\u0646 \u0647\u0646\u0627\u060c \u0646\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u064a\u0645\u0643\u0646\u0647\u0627 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0648\u0639\u064a\u0646\u0627 \u0627\u0644\u0630\u0627\u062a\u064a\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u062d\u0633\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0642\u0644\u064a\u0629:<\/p>\n<h3>\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u062a\u0639\u0628\u064a\u0631\u064a\u0629<\/h3>\n<p>\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u064f\u0633\u062a\u062e\u062f\u0645\u00a0<a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/write-yourself-well\/201208\/expressive-writing\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u062a\u0639\u0628\u064a\u0631\u064a\u0629<\/a>\u00a0\u0641\u064a \u0627\u0644\u0628\u064a\u0626\u0627\u062a \u0627\u0644\u0639\u0644\u0627\u062c\u064a\u0629\u060c \u0625\u0630 \u064a\u064f\u0637\u0644\u0628 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0639\u0646 \u0623\u0641\u0643\u0627\u0631\u0647\u0645 \u0648\u0645\u0634\u0627\u0639\u0631\u0647\u0645 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0623\u062d\u062f\u0627\u062b \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u062c\u0647\u062f\u0629\u060c \u0648\u064a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0644\u0645\u0639\u0627\u0644\u062c\u0629 \u0634\u064a\u0621 \u0635\u0639\u0628 \u0639\u0627\u0637\u0641\u064a\u064b\u0651\u0627\u060c \u0648\u062a\u0638\u0647\u0631\u00a0<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2212420919313172\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0628\u062d\u0627\u062b<\/a>\u00a0\u0623\u0646 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u062a\u0639\u0628\u064a\u0631\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0643\u0644\u064b\u0651\u0627 \u0645\u0646 \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u0630\u0627\u062a\u064a \u0648\u0627\u0644\u0643\u0634\u0641 \u0639\u0646 \u0627\u0644\u0645\u0634\u0627\u0639\u0631\u060c \u0648\u062a\u0642\u0644\u0644 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0645\u0642\u0644\u0642\u0629 \u0648\u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0644\u062d\u0648\u0638.<\/p>\n<h3>\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0639\u0627\u0643\u0633\u0629 \u0623\u0648 \u0627\u0644\u0627\u0646\u0639\u0643\u0627\u0633\u064a\u0629<\/h3>\n<p><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/01488376.2018.1476300\" target=\"_blank\" rel=\"noopener\">\u062a\u0633\u062a\u062e\u062f\u0645<\/a>\u00a0\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0639\u0627\u0643\u0633\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u0627\u0644\u0628\u064a\u0626\u0627\u062a \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u063a\u0627\u0644\u0628\u064b\u0627 \u0637\u0631\u064a\u0642\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0645\u0645\u0631\u0636\u0627\u062a \u0648\u0627\u0644\u0623\u0637\u0628\u0627\u0621\u060c \u0648\u0627\u0644\u0645\u0639\u0644\u0645\u064a\u0646\u060c \u0648\u0639\u0644\u0645\u0627\u0621 \u0627\u0644\u0646\u0641\u0633\u060c \u0648\u0627\u0644\u0627\u062e\u062a\u0635\u0627\u0635\u064a\u064a\u0646 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u064a\u0646 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0635\u0628\u062d\u0648\u0627 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0648\u0638\u0627\u0626\u0641\u0647\u0645\u060c \u0648\u062a\u0647\u062f\u0641\u00a0<a href=\"https:\/\/www.macmillanihe.com\/page\/detail\/Reflective-Writing\/?K=9781352010084\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0627\u0646\u0639\u0643\u0627\u0633\u064a\u0629<\/a>\u00a0\u0625\u0644\u0649 \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0646\u0627\u0633 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0642\u064a\u064a\u0645 \u0645\u0639\u062a\u0642\u062f\u0627\u062a\u0647\u0645 \u0648\u0623\u0641\u0639\u0627\u0644\u0647\u0645 \u0628\u0634\u0643\u0644 \u0635\u0631\u064a\u062d \u0644\u0644\u062a\u0639\u0644\u0645 \u0648\u0627\u0644\u062a\u0637\u0648\u064a\u0631.<\/p>\n<div class=\"related-posts-new\">\n<div class=\"related-post__img\"><\/div>\n<div class=\"related-post__txt\">\u0647\u0644 \u064a\u0624\u062b\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644\u061f<\/div>\n<\/div>\n<p><a href=\"https:\/\/libguides.cam.ac.uk\/reflectivepracticetoolkit\/reflectivewriting\" target=\"_blank\" rel=\"noopener\">\u062a\u062a\u0637\u0644\u0628<\/a>\u00a0\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0628\u0634\u0643\u0644 \u0627\u0646\u0639\u0643\u0627\u0633\u064a \u0623\u0646 \u064a\u0633\u0623\u0644 \u0627\u0644\u0634\u062e\u0635 \u0646\u0641\u0633\u0647 \u0623\u0633\u0626\u0644\u0629\u060c \u0648\u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0646\u0641\u062a\u062d\u064b\u0627 \u0648\u0641\u0636\u0648\u0644\u064a\u064b\u0651\u0627 \u0648\u062a\u062d\u0644\u064a\u0644\u064a\u064b\u0651\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u0630\u0627\u062a\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0644\u0645 \u0645\u0646 \u062a\u062c\u0627\u0631\u0628\u0647\u0645 \u0648\u062a\u0641\u0627\u0639\u0644\u0627\u062a\u0647\u0645\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0639\u0644\u0627\u0642\u0627\u062a \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0645\u0644\u060c \u0648\u0647\u064a \u0645\u0624\u0634\u0631\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629.<\/p>\n<h3>\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0625\u0628\u062f\u0627\u0639\u064a\u0629<\/h3>\n<p><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/08893675.2018.1505250\" target=\"_blank\" rel=\"noopener\">\u062a\u0639\u062f<\/a>\u00a0\u0627\u0644\u0642\u0635\u0627\u0626\u062f \u0648\u0627\u0644\u0642\u0635\u0635 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0648\u0627\u0644\u0631\u0648\u0627\u064a\u0627\u062a \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0625\u0628\u062f\u0627\u0639\u064a\u0629\u060c \u0648\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0625\u0628\u062f\u0627\u0639\u064a\u0629 \u0627\u0644\u062e\u064a\u0627\u0644\u060c \u0648\u062a\u0633\u062a\u062e\u062f\u0645 \u0623\u062f\u0648\u0627\u062a \u0623\u062f\u0628\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0635\u0648\u0631 \u0648\u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0631\u0629 \u0644\u0646\u0642\u0644 \u0627\u0644\u0645\u0639\u0646\u0649. \u062a\u0642\u062f\u0645\u00a0<a href=\"https:\/\/blog.reedsy.com\/guide\/creative-writing\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0625\u0628\u062f\u0627\u0639\u064a\u0629<\/a>\u00a0\u0637\u0631\u064a\u0642\u0629 \u0641\u0631\u064a\u062f\u0629 \u0644\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0627\u0644\u0645\u0634\u0627\u0639\u0631 \u0648\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0648\u0627\u0644\u0645\u0639\u062a\u0642\u062f\u0627\u062a. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646\u0643 \u0643\u062a\u0627\u0628\u0629 \u0631\u0648\u0627\u064a\u0629 \u062e\u064a\u0627\u0644 \u0639\u0644\u0645\u064a \u062a\u0645\u062b\u0644 \u0645\u062e\u0627\u0648\u0641\u0643 \u0628\u0634\u0623\u0646 \u062a\u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u0627\u062e \u0623\u0648 \u0642\u0635\u0629 \u0623\u0637\u0641\u0627\u0644 \u062a\u062a\u062d\u062f\u062b \u0639\u0646 \u0645\u0639\u062a\u0642\u062f\u0627\u062a\u0643 \u062d\u0648\u0644 \u0627\u0644\u0635\u062f\u0627\u0642\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u062d\u062a\u0649 \u0643\u062a\u0627\u0628\u0629 \u0642\u0635\u064a\u062f\u0629 \u0645\u0646 \u0645\u0646\u0638\u0648\u0631 \u0637\u0627\u0626\u0631 \u0627\u0644\u0628\u0648\u0645\u0629 \u0637\u0631\u064a\u0642\u0629\u064b \u062a\u0639\u0643\u0633 \u0623\u0631\u0642\u0643 \u0648\u0642\u0644\u0629 \u0646\u0648\u0645\u0643.<\/p>\n<p>\u0643\u0630\u0644\u0643\u060c \u0641\u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0628\u0634\u0643\u0644 \u0625\u0628\u062f\u0627\u0639\u064a \u0639\u0646 \u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0635\u0639\u0628\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u062f\u0645 \u0623\u064a\u0636\u064b\u0627 \u0637\u0631\u064a\u0642\u0629 \u0644\u0644\u0628\u0648\u062d \u0628\u0634\u064a\u0621 \u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0647 \u0645\u0639\u0642\u062f \u0644\u0644\u063a\u0627\u064a\u0629 \u0623\u0648 \u064a\u0635\u0639\u0628 \u0642\u0648\u0644\u0647 \u0644\u0644\u0622\u062e\u0631\u064a\u0646\u060c \u0643\u0645\u0627 \u062a\u0634\u062c\u0639 \u0627\u0644\u0643\u062a\u0627\u0628\u0629 \u0627\u0644\u0625\u0628\u062f\u0627\u0639\u064a\u0629 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0639\u0644\u0649 \u0627\u062e\u062a\u064a\u0627\u0631 \u0643\u0644\u0645\u0627\u062a\u0647\u0645 \u0648\u0627\u0633\u062a\u0639\u0627\u0631\u0627\u062a\u0647\u0645 \u0648\u0635\u0648\u0631\u0647\u0645 \u0628\u0637\u0631\u064a\u0642\u0629 \u062a\u0644\u062a\u0642\u0637 \u062d\u0642\u064b\u0651\u0627 \u0645\u0627 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0646\u0642\u0644\u0647\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0643\u0634\u0641 \u0639\u0646 \u0639\u0645\u0642 \u0648\u062d\u0642\u064a\u0642\u0629 \u0627\u0644\u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u062a\u064a \u062a\u062e\u0641\u064a\u0647\u0627.<\/p>\n<div class=\"getty embed image\">\n<div><\/div>\n<\/div>\n<h2>\u0643\u064a\u0641 \u062a\u0628\u062f\u0623 \u0627\u0644\u0622\u0646\u061f<\/h2>\n<p>\u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647 \u0627\u0644\u0622\u0646 \u0647\u0648 \u0648\u0631\u0642\u0629 \u0648\u0642\u0644\u0645\u060c \u0648\u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u062f\u0648\u064a\u0646 \u0645\u0634\u0627\u0639\u0631\u0643 \u062d\u0648\u0644 \u0643\u0644 \u0648\u0623\u064a \u062d\u062f\u062b \u0645\u0631\u0647\u0642 \u0646\u0641\u0633\u064a\u064b\u0651\u0627 \u062a\u0645\u0631 \u0628\u0647. \u0627\u0628\u062f\u0623 \u0627\u0644\u0622\u0646 \u0628\u0623\u062d\u062f\u062b \u062a\u062c\u0631\u0628\u0629 \u0635\u0639\u0628\u0629 \u0645\u0631\u062a \u0628\u0643\u060c \u0648\u0627\u0628\u062f\u0623 \u0641\u064a\u00a0<a href=\"https:\/\/www.grammarly.com\/blog\/writing-mental-health\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0643\u062a\u0627\u0628\u0629<\/a>\u00a0\u0639\u0646\u0647\u0627 \u062f\u0648\u0646 \u062a\u0648\u0642\u0641 \u0648\u062f\u0648\u0646 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