{"id":663,"date":"2025-07-30T18:18:00","date_gmt":"2025-07-30T14:48:00","guid":{"rendered":"https:\/\/www.irangan.com\/mag\/?p=663"},"modified":"2025-12-17T23:56:21","modified_gmt":"2025-12-17T20:26:21","slug":"what-is-stress-how-to-manage-it","status":"publish","type":"post","link":"https:\/\/www.irangan.com\/mag\/what-is-stress-how-to-manage-it\/","title":{"rendered":"\u0647\u0645\u0647 \u0686\u06cc\u0632 \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u0633\u062a\u0631\u0633\u061b \u0627\u0632 \u0639\u0644\u0627\u0626\u0645 \u062a\u0627 \u062f\u0631\u0645\u0627\u0646"},"content":{"rendered":"<p>\u0627\u0633\u062a\u0631\u0633 \u06cc\u06a9 \u0628\u062e\u0634 \u062c\u062f\u0627\u0646\u0634\u062f\u0646\u06cc \u0627\u0632 \u0632\u0646\u062f\u06af\u06cc \u067e\u0631\u062a\u0644\u0627\u0637\u0645 \u0627\u0645\u0631\u0648\u0632 \u0648 \u067e\u0627\u0633\u062e\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0627\u0632 \u0633\u0648\u06cc \u0628\u062f\u0646 \u0645\u0627 \u0628\u0647 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href=\"https:\/\/www.irangan.com\/mag\/what-is-stress-how-to-manage-it\/#%D9%82%D8%B1%D8%B5_%D9%BE%D8%B1%D9%88%D9%BE%D8%B1%D8%A7%D9%86%D9%88%D9%84_%D8%A8%D8%B1%D8%A7%DB%8C_%DA%A9%D8%A7%D9%87%D8%B4_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\" >\u0642\u0631\u0635 \u067e\u0631\u0648\u067e\u0631\u0627\u0646\u0648\u0644 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.irangan.com\/mag\/what-is-stress-how-to-manage-it\/#%D8%A8%D9%87%D8%AA%D8%B1%DB%8C%D9%86_%D9%82%D8%B1%D8%B5_%D8%B6%D8%AF_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3_%DA%AF%DB%8C%D8%A7%D9%87%DB%8C\" >\u0628\u0647\u062a\u0631\u06cc\u0646 \u0642\u0631\u0635 \u0636\u062f \u0627\u0633\u062a\u0631\u0633 \u06af\u06cc\u0627\u0647\u06cc<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.irangan.com\/mag\/what-is-stress-how-to-manage-it\/#%D8%AC%D9%85%D8%B9%E2%80%8C%D8%A8%D9%86%D8%AF%DB%8C\" >\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F_%D8%A8%D9%87_%D8%B2%D8%A8%D8%A7%D9%86_%D8%B3%D8%A7%D8%AF%D9%87\"><\/span><strong>\u0627\u0633\u062a\u0631\u0633 \u0686\u06cc\u0633\u062a\u061f \u0628\u0647 \u0632\u0628\u0627\u0646 \u0633\u0627\u062f\u0647<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-667\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/2_cropped-2.webp\" alt=\"\u0627\u0633\u062a\u0631\u0633\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/2_cropped-2.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/2_cropped-2-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/2_cropped-2-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/2_cropped-2-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/2_cropped-2-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u0627\u06af\u0631 \u0628\u062e\u0648\u0627\u0647\u06cc\u0645 \u0628\u0647 \u0632\u0628\u0627\u0646\u06cc \u0633\u0627\u062f\u0647 \u0628\u0647 \u067e\u0631\u0633\u0634 \u00ab\u0627\u0633\u062a\u0631\u0633 \u0686\u06cc\u0633\u062a\u061f\u00bb \u067e\u0627\u0633\u062e \u062f\u0647\u06cc\u0645\u060c \u0628\u0627\u06cc\u062f \u0628\u06af\u0648\u06cc\u06cc\u0645 \u06a9\u0647 \u0627\u0633\u062a\u0631\u0633 \u0647\u0645\u0627\u0646 \u0648\u0627\u06a9\u0646\u0634 \u0630\u0647\u0646\u06cc \u0648 \u062c\u0633\u0645\u06cc \u0628\u062f\u0646 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0647\u0631 \u0645\u0648\u0642\u0639\u06cc\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062a\u063a\u06cc\u06cc\u0631 \u06cc\u0627 \u0633\u0627\u0632\u06af\u0627\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f.\u00a0\u0648\u0642\u062a\u06cc \u062f\u0686\u0627\u0631 \u0627\u0633\u062a\u0631\u0633 \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645\u060c \u062a\u0642\u0631\u06cc\u0628\u0627 \u0647\u0645\u0647 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u0628\u062f\u0646 \u062a\u062d\u062a \u062a\u0623\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f \u0648 \u0647\u0645\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0631\u0648\u06cc \u0627\u062d\u0633\u0627\u0633\u0627\u062a \u0648 \u0631\u0641\u062a\u0627\u0631 \u0645\u0627 \u0647\u0645 \u0627\u062b\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f. \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0627\u0633\u062a\u0631\u0633 \u062e\u0648\u062f\u0634 \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u062a\u067e\u0634 \u0642\u0644\u0628\u060c \u062a\u0639\u0631\u06cc\u0642\u060c \u062e\u0634\u06a9\u06cc \u062f\u0647\u0627\u0646\u060c \u0646\u0641\u0633\u200c\u062a\u0646\u06af\u06cc\u060c \u0628\u06cc\u200c\u0642\u0631\u0627\u0631\u06cc\u060c \u062a\u0646\u062f \u062d\u0631\u0641 \u0632\u062f\u0646\u060c \u0634\u062f\u062a \u06af\u0631\u0641\u062a\u0646 \u0627\u062d\u0633\u0627\u0633\u0627\u062a \u0645\u0646\u0641\u06cc \u0648 \u06cc\u0627 \u062e\u0633\u062a\u06af\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u0645\u062f\u062a \u0646\u0634\u0627\u0646 \u062f\u0647\u062f.<\/p>\n<p>\u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0627 \u06cc\u06a9 \u0686\u0627\u0644\u0634 \u06cc\u0627 \u062a\u0647\u062f\u06cc\u062f \u0645\u0648\u0627\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645\u060c \u0645\u063a\u0632 \u0645\u0627 \u0628\u0627 \u0627\u0631\u0633\u0627\u0644 \u0633\u06cc\u06af\u0646\u0627\u0644\u200c\u0647\u0627\u06cc\u06cc\u060c \u0628\u062f\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0627\u0642\u062f\u0627\u0645 \u0641\u0648\u0631\u06cc \u0645\u0647\u06cc\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0641\u0631\u0627\u06cc\u0646\u062f \u06a9\u0647 \u0628\u0627 \u0646\u0627\u0645 \u00ab\u067e\u0627\u0633\u062e \u062c\u0646\u06af \u06cc\u0627 \u06af\u0631\u06cc\u0632\u00bb \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0645\u06cc\u0631\u0627\u062b\u06cc \u062a\u06a9\u0627\u0645\u0644\u06cc \u0628\u0631\u0627\u06cc \u0628\u0642\u0627\u06cc \u0646\u0633\u0644 \u0628\u0634\u0631 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<blockquote><p>\u00ab\u067e\u0627\u0633\u062e \u062c\u0646\u06af \u06cc\u0627 \u06af\u0631\u06cc\u0632 \u06cc\u06a9 \u0627\u0644\u06af\u0648\u06cc \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0648\u0633\u0637 \u0641\u0639\u0627\u0644\u06cc\u062a \u062f\u0633\u062a\u06af\u0627\u0647 \u0639\u0635\u0628\u06cc \u0633\u0645\u067e\u0627\u062a\u06cc\u06a9 \u062f\u0631 \u067e\u0627\u0633\u062e \u0628\u0647 \u0645\u0648\u0642\u0639\u06cc\u062a\u200c\u0647\u0627\u06cc \u062a\u0647\u062f\u06cc\u062f\u06a9\u0646\u0646\u062f\u0647 \u06cc\u0627 \u0627\u0633\u062a\u0631\u0633\u200c\u0632\u0627 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0645\u0646\u062c\u0631 \u0628\u0647 \u0628\u0633\u06cc\u062c \u0627\u0646\u0631\u0698\u06cc \u0628\u0631\u0627\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a \u062c\u0633\u0645\u06cc (\u0645\u0627\u0646\u0646\u062f \u062d\u0645\u0644\u0647 \u06a9\u0631\u062f\u0646 \u06cc\u0627 \u0627\u062c\u062a\u0646\u0627\u0628 \u0627\u0632 \u0645\u062d\u0631\u06a9 \u0622\u0632\u0627\u0631\u062f\u0647\u0646\u062f\u0647) \u0645\u06cc\u200c\u06af\u0631\u062f\u062f\u00bb<\/p>\n<p>A pattern of physiological changes elicited by activity of the sympathetic nervous system in response to threatening or otherwise stressful&#8221; situations that leads to mobilization of energy for physical activity (e.g., attacking or avoiding the offending stimulus).&#8221;<\/p>\n<p>\u0628\u0647 \u0646\u0642\u0644 \u0627\u0632 APA Dictionary of Psychology<\/p><\/blockquote>\n<p>\u062f\u0631 \u0627\u06cc\u0646 \u0634\u0631\u0627\u06cc\u0637\u060c \u063a\u062f\u062f \u0641\u0648\u0642 \u06a9\u0644\u06cc\u0648\u06cc \u0634\u0631\u0648\u0639 \u0628\u0647 \u062a\u0631\u0634\u062d \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc\u06cc \u0646\u0638\u06cc\u0631 \u0622\u062f\u0631\u0646\u0627\u0644\u06cc\u0646 \u0648 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9\u06cc \u0633\u0631\u06cc\u0639\u06cc \u0631\u0627 \u062f\u0631 \u0628\u062f\u0646 \u0631\u0642\u0645 \u0645\u06cc\u200c\u0632\u0646\u0646\u062f:<\/p>\n<ul>\n<li>\u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0648 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u062e\u0648\u0646 \u0648 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0628\u062f\u0646 \u0628\u0631\u0633\u062f.<\/li>\n<li>\u0633\u0631\u0639\u062a \u062a\u0646\u0641\u0633 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0631\u0648\u062f \u062a\u0627 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0628\u062f\u0646 \u0648\u0627\u0631\u062f \u0634\u0648\u062f.<\/li>\n<li>\u062d\u0648\u0627\u0633 \u067e\u0646\u062c\u200c\u06af\u0627\u0646\u0647 \u0647\u0648\u0634\u06cc\u0627\u0631\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u062d\u0627\u0644\u062a \u0622\u0645\u0627\u062f\u0647\u200c\u0628\u0627\u0634 \u06a9\u0627\u0645\u0644 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/li>\n<\/ul>\n<p>\u0627\u06cc\u0646 \u0648\u0627\u06a9\u0646\u0634 \u06a9\u0647 \u062f\u0631 \u06af\u0630\u0634\u062a\u0647 \u0628\u0631\u0627\u06cc \u0641\u0631\u0627\u0631 \u0627\u0632 \u06cc\u06a9 \u062d\u06cc\u0648\u0627\u0646 \u062f\u0631\u0646\u062f\u0647 \u0636\u0631\u0648\u0631\u06cc \u0628\u0648\u062f\u060c \u0627\u0645\u0631\u0648\u0632\u0647 \u0628\u0647 \u0647\u0645\u0627\u0646 \u0634\u06a9\u0644 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0645\u062f\u0631\u0646 \u0645\u0627\u0646\u0646\u062f \u062a\u0631\u0627\u0641\u06cc\u06a9 \u0633\u0646\u06af\u06cc\u0646\u060c \u0641\u0634\u0627\u0631 \u06a9\u0627\u0631\u06cc \u06cc\u0627 \u06cc\u06a9 \u0645\u0634\u0627\u062c\u0631\u0647\u200c\u06cc \u062e\u0627\u0646\u0648\u0627\u062f\u06af\u06cc \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0686\u0627\u0644\u0634 \u0627\u0635\u0644\u06cc \u0632\u0645\u0627\u0646\u06cc \u0622\u063a\u0627\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0622\u0645\u0627\u062f\u0647\u200c\u0628\u0627\u0634 \u0628\u0631\u0627\u06cc \u0645\u062f\u062a\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0631\u0648\u0634\u0646 \u0628\u0645\u0627\u0646\u062f. \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u0628\u0647 \u062f\u0648 \u062f\u0633\u062a\u0647\u200c\u06cc \u0627\u0635\u0644\u06cc \u062a\u0642\u0633\u06cc\u0645 \u06a9\u0631\u062f:<\/p>\n<ul>\n<li><strong>\u0627\u0633\u062a\u0631\u0633 \u062d\u0627\u062f:<\/strong> \u0627\u0633\u062a\u0631\u0633 \u062d\u0627\u062f \u0648\u0636\u0639\u06cc\u062a\u06cc \u0631\u0648\u0627\u0646\u06cc \u0648 \u062c\u0633\u0645\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0648\u0627\u06a9\u0646\u0634 \u0628\u0647 \u06cc\u06a9 \u0645\u0648\u0642\u0639\u06cc\u062a \u0646\u0627\u06af\u0647\u0627\u0646\u06cc\u060c \u062a\u0647\u062f\u06cc\u062f\u06a9\u0646\u0646\u062f\u0647 \u06cc\u0627 \u0641\u0634\u0627\u0631\u0632\u0627 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0634\u062f\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f \u0627\u0645\u0627 \u0645\u062f\u062a \u0622\u0646 \u06a9\u0648\u062a\u0627\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0627\u0633\u062a\u0631\u0633 \u0632\u0645\u0627\u0646\u06cc \u0628\u0631\u0648\u0632 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0641\u0631\u062f \u0628\u0627 \u062e\u0637\u0631 \u0641\u0648\u0631\u06cc\u060c \u062d\u0627\u062f\u062b\u0647 \u063a\u06cc\u0631\u0645\u0646\u062a\u0638\u0631\u0647 \u06cc\u0627 \u06cc\u06a9 \u062a\u062c\u0631\u0628\u0647 \u0647\u06cc\u062c\u0627\u0646\u06cc \u062a\u06a9\u0627\u0646\u200c\u062f\u0647\u0646\u062f\u0647 \u0645\u0648\u0627\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0633\u0637\u062d \u062c\u0633\u0645\u06cc\u060c \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637\u060c \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0622\u062f\u0631\u0646\u0627\u0644\u06cc\u0646 \u0648 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u062a\u0631\u0634\u062d \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u060c \u062a\u0646\u0641\u0633 \u0633\u0631\u06cc\u0639\u060c \u062a\u0639\u0631\u06cc\u0642\u060c \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0648 \u0622\u0645\u0627\u062f\u0647\u200c\u0628\u0627\u0634 \u0639\u0645\u0648\u0645\u06cc \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0632 \u0646\u0638\u0631 \u0631\u0648\u0627\u0646\u06cc\u060c \u0641\u0631\u062f \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0686\u0627\u0631 \u0627\u062d\u0633\u0627\u0633 \u0627\u0636\u0637\u0631\u0627\u0628 \u0634\u062f\u06cc\u062f\u060c \u0646\u06af\u0631\u0627\u0646\u06cc\u060c \u062a\u062d\u0631\u06cc\u06a9\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u0628\u06cc\u200c\u0642\u0631\u0627\u0631\u06cc \u06cc\u0627 \u062d\u062a\u06cc \u0627\u062e\u062a\u0644\u0627\u0644 \u062a\u0645\u0631\u06a9\u0632 \u0634\u0648\u062f. \u0627\u0633\u062a\u0631\u0633 \u062d\u0627\u062f \u0628\u0647\u200c\u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u067e\u0633 \u0627\u0632 \u0628\u0631\u0637\u0631\u0641 \u0634\u062f\u0646 \u0639\u0627\u0645\u0644 \u0627\u0633\u062a\u0631\u0633\u200c\u0632\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f\u060c \u0627\u0645\u0627 \u0627\u06af\u0631 \u0641\u0631\u062f \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u06a9\u0631\u0631 \u062f\u0631 \u0645\u0639\u0631\u0636 \u0622\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f \u06cc\u0627 \u0634\u062f\u062a \u0631\u0648\u06cc\u062f\u0627\u062f \u0628\u0633\u06cc\u0627\u0631 \u0632\u06cc\u0627\u062f \u0628\u0627\u0634\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0645\u0634\u06a9\u0644\u0627\u062a \u062c\u062f\u06cc\u200c\u062a\u0631\u06cc \u0645\u0627\u0646\u0646\u062f \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0633\u062a\u0631\u0633 \u067e\u0633 \u0627\u0632 \u0633\u0627\u0646\u062d\u0647 (PTSD)\u060c \u0641\u0631\u0633\u0648\u062f\u06af\u06cc \u0631\u0648\u0627\u0646\u06cc \u06cc\u0627 \u062d\u062a\u06cc \u0639\u0648\u0627\u0631\u0636 \u062c\u0633\u0645\u0627\u0646\u06cc \u0645\u0627\u0646\u0646\u062f \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627 \u0645\u0646\u062c\u0631 \u0634\u0648\u062f.<\/li>\n<li><strong>\u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646: <\/strong>\u0627\u06cc\u0646 \u0646\u0648\u0639 \u0627\u0633\u062a\u0631\u0633 \u0628\u0631\u0627\u06cc \u062f\u0648\u0631\u0647\u200c\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc\u060c \u0627\u0632 \u0686\u0646\u062f \u0647\u0641\u062a\u0647 \u062a\u0627 \u0686\u0646\u062f \u0645\u0627\u0647 \u06cc\u0627 \u062d\u062a\u06cc \u0633\u0627\u0644\u200c\u0647\u0627\u060c \u0627\u062f\u0627\u0645\u0647 \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0634\u06a9\u0644\u0627\u062a \u0645\u0627\u0644\u06cc \u0627\u062f\u0627\u0645\u0647\u200c\u062f\u0627\u0631\u060c \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0634\u063a\u0644 \u0646\u0627\u0645\u0646\u0627\u0633\u0628 \u06cc\u0627 \u062f\u0631\u06af\u06cc\u0631\u06cc \u062f\u0631 \u0631\u0648\u0627\u0628\u0637 \u067e\u0631\u062a\u0646\u0634 \u0627\u0632 \u062c\u0645\u0644\u0647 \u062f\u0644\u0627\u06cc\u0644 \u0627\u0635\u0644\u06cc \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0647\u0633\u062a\u0646\u062f. \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0632\u06cc\u0627\u0646\u200c\u0622\u0648\u0631 \u0627\u0633\u062a\u060c \u0686\u0631\u0627 \u06a9\u0647 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062f\u0627\u0648\u0645 \u062f\u0631 \u062d\u0627\u0644\u062a \u062c\u0646\u06af \u06cc\u0627 \u06af\u0631\u06cc\u0632 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f \u0648 \u0628\u0627 \u06af\u0630\u0634\u062a \u0632\u0645\u0627\u0646 \u0628\u0647 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u06af\u0648\u0646\u0627\u06af\u0648\u0646 \u0628\u062f\u0646 \u0622\u0633\u06cc\u0628 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D8%A7%D8%A6%D9%85_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\"><\/span><strong>\u0639\u0644\u0627\u0626\u0645 \u0627\u0633\u062a\u0631\u0633<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-771 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/stress.jpg\" alt=\"\u0639\u0644\u0627\u0626\u0645 \u0627\u0633\u062a\u0631\u0633\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/stress.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/stress-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/stress-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/stress-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/stress-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u0627\u0633\u062a\u0631\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644\u200c\u0647\u0627\u06cc \u06af\u0648\u0646\u0627\u06af\u0648\u0646\u06cc \u0646\u0645\u0627\u06cc\u0627\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0639\u0644\u0627\u0626\u0645 \u0622\u0646 \u062f\u0631 \u0647\u0631 \u0641\u0631\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0627\u0645\u0644\u0627 \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0627\u0634\u062f. \u0627\u06cc\u0646 \u0646\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0631 \u0633\u0647 \u06af\u0631\u0648\u0647 \u0627\u0635\u0644\u06cc \u0641\u06cc\u0632\u06cc\u06a9\u06cc\u060c \u0631\u0648\u0627\u0646\u06cc \u0648 \u0631\u0641\u062a\u0627\u0631\u06cc \u062f\u0633\u062a\u0647\u200c\u0628\u0646\u062f\u06cc \u06a9\u0631\u062f. \u0634\u0646\u0627\u062e\u062a \u0627\u06cc\u0646 \u0639\u0644\u0627\u0626\u0645 \u0628\u0647 \u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0645\u062a\u0648\u062c\u0647 \u0634\u0648\u06cc\u0645 \u06a9\u0647 \u062a\u062d\u062a \u0641\u0634\u0627\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u06cc\u0645 \u0648 \u0628\u0631\u0627\u06cc \u06a9\u0646\u062a\u0631\u0644 \u0627\u0633\u062a\u0631\u0633 \u0627\u0642\u062f\u0627\u0645 \u06a9\u0646\u06cc\u0645.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D8%A7%D8%A6%D9%85_%D9%81%DB%8C%D8%B2%DB%8C%DA%A9%DB%8C\"><\/span><strong>\u0639\u0644\u0627\u0626\u0645 \u0641\u06cc\u0632\u06cc\u06a9\u06cc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0633\u0631\u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u06a9\u0631\u0631\u060c \u0628\u0647 \u062e\u0635\u0648\u0635 \u0627\u0632 \u0646\u0648\u0639 \u062a\u0646\u0634\u06cc<\/li>\n<li>\u06af\u0631\u0641\u062a\u06af\u06cc \u0648 \u062f\u0631\u062f \u062f\u0631 \u0639\u0636\u0644\u0627\u062a\u060c \u0628\u0647 \u0648\u06cc\u0698\u0647 \u062f\u0631 \u0646\u0648\u0627\u062d\u06cc \u06af\u0631\u062f\u0646\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0648 \u06a9\u0645\u0631<\/li>\n<li>\u062e\u0633\u062a\u06af\u06cc \u0639\u0645\u06cc\u0642 \u0648 \u06a9\u0645\u0628\u0648\u062f \u0627\u0646\u0631\u0698\u06cc\u060c \u062d\u062a\u06cc \u067e\u0633 \u0627\u0632 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc<\/li>\n<li>\u0645\u0634\u06a9\u0644\u0627\u062a \u06af\u0648\u0627\u0631\u0634\u06cc \u0645\u0627\u0646\u0646\u062f \u062f\u0631\u062f \u0645\u0639\u062f\u0647\u060c \u0633\u0648\u0632\u0634 \u0633\u0631 \u062f\u0644\u060c \u0627\u0633\u0647\u0627\u0644 \u06cc\u0627 \u06cc\u0628\u0648\u0633\u062a<\/li>\n<li>\u062a\u067e\u0634 \u0642\u0644\u0628 \u0648 \u0627\u062d\u0633\u0627\u0633 \u062f\u0631\u062f \u06cc\u0627 \u0641\u0634\u0627\u0631 \u062f\u0631 \u0642\u0641\u0633\u0647\u200c\u06cc \u0633\u06cc\u0646\u0647<\/li>\n<li>\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u062e\u0648\u0627\u0628\u060c \u0634\u0627\u0645\u0644 \u0628\u06cc\u200c\u062e\u0648\u0627\u0628\u06cc \u06cc\u0627 \u062e\u0648\u0627\u0628\u200c\u0622\u0644\u0648\u062f\u06af\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f<\/li>\n<li>\u062a\u063a\u06cc\u06cc\u0631 \u062f\u0631 \u0627\u0634\u062a\u0647\u0627 \u0648 \u0648\u0632\u0646 (\u067e\u0631\u062e\u0648\u0631\u06cc \u0639\u0635\u0628\u06cc \u06cc\u0627 \u0628\u06cc\u200c\u0627\u0634\u062a\u0647\u0627\u06cc\u06cc \u0639\u0635\u0628\u06cc)<\/li>\n<li>\u062a\u0639\u0631\u06cc\u0642 \u0632\u06cc\u0627\u062f\u060c \u0644\u0631\u0632\u0634 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u067e\u0627\u0647\u0627 \u0648 \u062e\u0634\u06a9\u06cc \u062f\u0647\u0627\u0646<\/li>\n<li>\u0636\u0639\u06cc\u0641 \u0634\u062f\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0648 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0645\u06a9\u0631\u0631 \u0645\u0627\u0646\u0646\u062f \u0633\u0631\u0645\u0627\u062e\u0648\u0631\u062f\u06af\u06cc<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D8%A7%D8%A6%D9%85_%D8%B1%D9%88%D8%A7%D9%86%DB%8C_%D9%88_%D8%B4%D9%86%D8%A7%D8%AE%D8%AA%DB%8C\"><\/span><strong>\u0639\u0644\u0627\u0626\u0645 \u0631\u0648\u0627\u0646\u06cc \u0648 \u0634\u0646\u0627\u062e\u062a\u06cc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u062f\u0634\u0648\u0627\u0631\u06cc \u062f\u0631 \u062a\u0645\u0631\u06a9\u0632\u060c \u062a\u0635\u0645\u06cc\u0645\u200c\u06af\u06cc\u0631\u06cc \u0648 \u0628\u0647 \u062e\u0627\u0637\u0631 \u0633\u067e\u0631\u062f\u0646 \u0627\u0637\u0644\u0627\u0639\u0627\u062a<\/li>\n<li>\u0646\u06af\u0631\u0627\u0646\u06cc \u062f\u0627\u0626\u0645\u06cc \u0648 \u0647\u062c\u0648\u0645 \u0627\u0641\u06a9\u0627\u0631 \u0645\u0646\u0641\u06cc \u06a9\u0647 \u0645\u062a\u0648\u0642\u0641 \u0646\u0645\u06cc\u200c\u0634\u0648\u0646\u062f<\/li>\n<li>\u062a\u062d\u0631\u06cc\u06a9\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u0628\u06cc\u200c\u062d\u0648\u0635\u0644\u06af\u06cc \u0648 \u0639\u0635\u0628\u0627\u0646\u06cc\u062a \u0633\u0631\u06cc\u0639<\/li>\n<li>\u0627\u062d\u0633\u0627\u0633 \u063a\u0645\u060c \u0646\u0627\u0627\u0645\u06cc\u062f\u06cc \u06cc\u0627 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc<\/li>\n<li>\u0627\u062d\u0633\u0627\u0633 \u0633\u0631\u062f\u0631\u06af\u0645\u06cc \u0648 \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u062f\u0631 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0648\u0636\u0627\u0639<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D8%A7%D8%A6%D9%85_%D8%B1%D9%81%D8%AA%D8%A7%D8%B1%DB%8C\"><\/span><strong>\u0639\u0644\u0627\u0626\u0645 \u0631\u0641\u062a\u0627\u0631\u06cc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0641\u0627\u0635\u0644\u0647 \u06af\u0631\u0641\u062a\u0646 \u0627\u0632 \u062f\u06cc\u06af\u0631\u0627\u0646 \u0648 \u0627\u0646\u0632\u0648\u0627\u06cc \u0627\u062c\u062a\u0645\u0627\u0639\u06cc<\/li>\n<li>\u0628\u0647 \u062a\u0639\u0648\u06cc\u0642 \u0627\u0646\u062f\u0627\u062e\u062a\u0646 \u06a9\u0627\u0631\u0647\u0627 \u0648 \u0641\u0631\u0627\u0631 \u0627\u0632 \u0645\u0633\u0626\u0648\u0644\u06cc\u062a\u200c\u0647\u0627<\/li>\n<li>\u0628\u0631\u0648\u0632 \u0639\u0627\u062f\u062a\u200c\u0647\u0627\u06cc \u0639\u0635\u0628\u06cc \u0645\u0627\u0646\u0646\u062f \u062c\u0648\u06cc\u062f\u0646 \u0646\u0627\u062e\u0646\u060c \u062f\u0646\u062f\u0627\u0646\u200c\u0642\u0631\u0648\u0686\u0647 \u06cc\u0627 \u0628\u0627\u0632\u06cc \u06a9\u0631\u062f\u0646 \u0628\u0627 \u0645\u0648\u0647\u0627<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u0644 \u062c\u0646\u0633\u06cc<\/li>\n<li>\u0627\u0633\u062a\u0641\u0627\u062f\u0647\u200c\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0627\u0644\u06a9\u0644\u060c \u0633\u06cc\u06af\u0627\u0631 \u06cc\u0627 \u0645\u0648\u0627\u062f \u062f\u06cc\u06af\u0631 \u0628\u0631\u0627\u06cc \u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0641\u0634\u0627\u0631<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%DA%86%D8%B1%D8%A7_%D8%A8%DB%8C_%D8%AF%D9%84%DB%8C%D9%84_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3_%D8%AF%D8%A7%D8%B1%DB%8C%D9%85%D8%9F\"><\/span><strong>\u0686\u0631\u0627 \u0628\u06cc \u062f\u0644\u06cc\u0644 \u0627\u0633\u062a\u0631\u0633 \u062f\u0627\u0631\u06cc\u0645\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-669\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/4_cropped-2.webp\" alt=\"\u0686\u0631\u0627 \u0628\u06cc \u062f\u0644\u06cc\u0644 \u0627\u0633\u062a\u0631\u0633 \u062f\u0627\u0631\u06cc\u0645\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/4_cropped-2.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/4_cropped-2-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/4_cropped-2-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/4_cropped-2-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/4_cropped-2-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0627\u0632 \u062e\u0648\u062f \u0645\u06cc\u200c\u067e\u0631\u0633\u0646\u062f \u00ab\u0686\u0631\u0627 \u0628\u06cc \u062f\u0644\u06cc\u0644 \u0627\u0633\u062a\u0631\u0633 \u062f\u0627\u0631\u0645\u061f\u00bb. \u0627\u06cc\u0646 \u062d\u0633 \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0647\u06cc\u0686 \u0639\u0644\u062a \u0622\u0634\u06a9\u0627\u0631\u06cc \u062f\u0686\u0627\u0631 \u062a\u0646\u0634 \u0648 \u0646\u06af\u0631\u0627\u0646\u06cc \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645\u060c \u0628\u0633\u06cc\u0627\u0631 \u0634\u0627\u06cc\u0639 \u0648 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644 \u06af\u06cc\u062c\u200c\u06a9\u0646\u0646\u062f\u0647 \u0627\u0633\u062a. \u0627\u0645\u0627 \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0627\u0633\u062a\u0631\u0633 \u0645\u0639\u0645\u0648\u0644\u0627 \u0628\u06cc\u200c\u062f\u0644\u06cc\u0644 \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u062f\u0644\u0627\u06cc\u0644 \u0622\u0646 \u06cc\u0627 \u067e\u0646\u0647\u0627\u0646 \u0647\u0633\u062a\u0646\u062f \u06cc\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u0627\u06cc \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647\u200c\u06cc \u0645\u0627 \u0639\u0627\u062f\u06cc \u0634\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u062f\u06cc\u06af\u0631 \u0628\u0647 \u0622\u0646\u200c\u0647\u0627 \u062a\u0648\u062c\u0647\u06cc \u0646\u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n<p>\u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0644\u0627\u06cc\u0644 \u0627\u0635\u0644\u06cc \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a\u060c \u0648\u062c\u0648\u062f \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0628\u0627 \u0634\u062f\u062a \u06a9\u0645 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0641\u0634\u0627\u0631 \u0631\u0648\u0627\u0646\u06cc \u0627\u0632 \u0645\u062c\u0645\u0648\u0639\u0647\u200c\u0627\u06cc \u0627\u0632 \u062a\u0646\u0634\u200c\u0647\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u0631\u0648\u0632\u0627\u0646\u0647 \u0646\u0627\u0634\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0631\u0648\u06cc \u0647\u0645 \u0627\u0646\u0628\u0627\u0634\u062a\u0647 \u0634\u062f\u0647 \u0648 \u06cc\u06a9 \u0627\u062d\u0633\u0627\u0633 \u0627\u0636\u0637\u0631\u0627\u0628 \u062f\u0627\u0626\u0645\u06cc \u0631\u0627 \u062f\u0631 \u067e\u0633\u200c\u0632\u0645\u06cc\u0646\u0647\u200c\u06cc \u0632\u0646\u062f\u06af\u06cc \u0645\u0627 \u0628\u0647 \u0648\u062c\u0648\u062f \u0645\u06cc\u200c\u0622\u0648\u0631\u0646\u062f. \u062f\u0644\u0627\u06cc\u0644 \u062f\u06cc\u06af\u0631 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0631\u06cc\u0634\u0647 \u062f\u0631 \u0639\u0648\u0627\u0645\u0644 \u062f\u0631\u0648\u0646\u06cc \u0648 \u0631\u0648\u0627\u0646\u200c\u0634\u0646\u0627\u062e\u062a\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f:<\/p>\n<ul>\n<li><strong>\u06a9\u0645\u0627\u0644\u200c\u06af\u0631\u0627\u06cc\u06cc \u0648 \u0627\u0646\u062a\u0638\u0627\u0631\u0627\u062a \u063a\u06cc\u0631\u0648\u0627\u0642\u0639\u06cc:<\/strong> \u062a\u0644\u0627\u0634 \u0645\u062f\u0627\u0648\u0645 \u0628\u0631\u0627\u06cc \u0628\u06cc\u200c\u0646\u0642\u0635 \u0628\u0648\u062f\u0646 \u062f\u0631 \u0647\u0645\u0647\u200c\u06cc \u062c\u0646\u0628\u0647\u200c\u0647\u0627\u06cc \u0632\u0646\u062f\u06af\u06cc\u060c \u06cc\u06a9 \u0645\u0646\u0628\u0639 \u062a\u0645\u0627\u0645\u200c\u0646\u0634\u062f\u0646\u06cc \u0628\u0631\u0627\u06cc \u062a\u0648\u0644\u06cc\u062f \u0627\u0633\u062a\u0631\u0633 \u0627\u0633\u062a.<\/li>\n<li><strong>\u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u0641\u06a9\u0631\u06cc \u0645\u0646\u0641\u06cc: <\/strong>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647 \u0628\u062f\u0628\u06cc\u0646\u06cc \u0648 \u0641\u0627\u062c\u0639\u0647\u200c\u0633\u0627\u0632\u06cc \u062a\u0645\u0627\u06cc\u0644 \u062f\u0627\u0631\u0646\u062f\u060c \u0630\u0647\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u062a\u0648\u0644\u06cc\u062f \u0627\u0633\u062a\u0631\u0633\u060c \u062d\u062a\u06cc \u062f\u0631 \u0646\u0628\u0648\u062f \u06cc\u06a9 \u062a\u0647\u062f\u06cc\u062f \u0648\u0627\u0642\u0639\u06cc\u060c \u062a\u0631\u0628\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n<li><strong>\u06a9\u0627\u0631\u0647\u0627\u06cc \u0646\u0627\u062a\u0645\u0627\u0645: <\/strong>\u0628\u0647 \u062a\u0639\u0648\u06cc\u0642 \u0627\u0646\u062f\u0627\u062e\u062a\u0646 \u0645\u0633\u0626\u0648\u0644\u06cc\u062a\u200c\u0647\u0627\u060c \u06cc\u06a9 \u0628\u0627\u0631 \u0631\u0648\u0627\u0646\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u06cc\u06a9 \u0646\u06af\u0631\u0627\u0646\u06cc \u0645\u062f\u0627\u0648\u0645 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/li>\n<li><strong>\u0641\u0627\u0635\u0644\u0647 \u0628\u0627 \u0627\u0647\u062f\u0627\u0641 \u0648 \u0627\u0631\u0632\u0634\u200c\u0647\u0627: <\/strong>\u0647\u0646\u06af\u0627\u0645\u06cc \u06a9\u0647 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647\u200c\u06cc \u0645\u0627 \u0628\u0627 \u0622\u0631\u0632\u0648\u0647\u0627 \u0648 \u0627\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0628\u0646\u06cc\u0627\u062f\u06cc\u0646 \u0645\u0627 \u0647\u0645\u200c\u0631\u0627\u0633\u062a\u0627 \u0646\u0628\u0627\u0634\u062f\u060c \u06cc\u06a9 \u062d\u0633 \u0646\u0627\u0631\u0636\u0627\u06cc\u062a\u06cc \u0648 \u062a\u0646\u0634 \u062f\u0631\u0648\u0646\u06cc \u0634\u06a9\u0644 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/li>\n<\/ul>\n<p>\u062f\u0631 \u0628\u0631\u062e\u06cc \u0645\u0648\u0627\u0631\u062f\u060c \u0627\u06cc\u0646 \u0627\u062d\u0633\u0627\u0633 \u0646\u06af\u0631\u0627\u0646\u06cc \u0645\u062f\u0627\u0648\u0645 \u0648 \u063a\u06cc\u0631\u0642\u0627\u0628\u0644\u200c\u06a9\u0646\u062a\u0631\u0644 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0646\u0634\u0627\u0646\u0647\u200c\u06cc \u06cc\u06a9 \u0627\u062e\u062a\u0644\u0627\u0644 \u062c\u062f\u06cc\u200c\u062a\u0631 \u0645\u0627\u0646\u0646\u062f \u00ab\u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u0631\u0627\u06af\u06cc\u0631\u00bb (GAD) \u0628\u0627\u0634\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0641\u0631\u062f \u062f\u0631 \u0645\u0648\u0631\u062f \u0645\u0633\u0627\u0626\u0644 \u0645\u062e\u062a\u0644\u0641 \u0632\u0646\u062f\u06af\u06cc \u0645\u0627\u0646\u0646\u062f \u0633\u0644\u0627\u0645\u062a\u06cc\u060c \u06a9\u0627\u0631 \u0648 \u062e\u0627\u0646\u0648\u0627\u062f\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0627\u0641\u0631\u0627\u0637\u06cc \u0646\u06af\u0631\u0627\u0646 \u0627\u0633\u062a \u0648 \u0634\u062f\u062a \u0627\u06cc\u0646 \u0646\u06af\u0631\u0627\u0646\u06cc \u0628\u0627 \u0645\u0648\u0642\u0639\u06cc\u062a \u0648\u0627\u0642\u0639\u06cc \u062a\u0646\u0627\u0633\u0628\u06cc \u0646\u062f\u0627\u0631\u062f. \u0627\u06af\u0631 \u0627\u06cc\u0646 \u0627\u062d\u0633\u0627\u0633\u0627\u062a \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647\u200c\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0645\u062e\u062a\u0644 \u06a9\u0631\u062f\u0647 \u0627\u0633\u062a\u060c \u0645\u0634\u0648\u0631\u062a \u0628\u0627 \u06cc\u06a9 \u0631\u0648\u0627\u0646\u0634\u0646\u0627\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0631\u0627\u0647\u06af\u0634\u0627 \u0628\u0627\u0634\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B9%D9%88%D8%A7%D8%B1%D8%B6_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\"><\/span><strong>\u0639\u0648\u0627\u0631\u0636 \u0627\u0633\u062a\u0631\u0633<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-670\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/5_cropped-2.webp\" alt=\"\u0639\u0648\u0627\u0631\u0636 \u0627\u0633\u062a\u0631\u0633\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/5_cropped-2.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/5_cropped-2-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/5_cropped-2-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/5_cropped-2-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/5_cropped-2-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u0627\u06af\u0631 \u0627\u0633\u062a\u0631\u0633 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0645\u062f\u06cc\u0631\u06cc\u062a \u0646\u0634\u0648\u062f \u0648 \u0628\u0647 \u06cc\u06a9 \u0648\u0636\u0639\u06cc\u062a \u0645\u0632\u0645\u0646 \u062a\u0628\u062f\u06cc\u0644 \u0634\u0648\u062f\u060c \u0639\u0648\u0627\u0631\u0636 \u0627\u0633\u062a\u0631\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0642\u0631\u06cc\u0628\u0627 \u062a\u0645\u0627\u0645 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062a\u062d\u062a \u062a\u0627\u062b\u06cc\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u062f. \u0627\u06cc\u0646 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627 \u0635\u0631\u0641\u0627 \u0631\u0648\u062d\u06cc \u0646\u06cc\u0633\u062a\u0646\u062f \u0648 \u0633\u0644\u0627\u0645\u062a \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0647 \u0637\u0648\u0631 \u062c\u062f\u06cc \u062a\u0647\u062f\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0628\u0647 \u0628\u0631\u062e\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0639\u0648\u0627\u0631\u0636 \u0628\u0644\u0646\u062f\u0645\u062f\u062a \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0627\u0631\u062a\u0628\u0627\u0637 \u0627\u0633\u062a\u0631\u0633 \u0628\u0627 \u0628\u0631\u062e\u06cc \u0639\u0644\u0627\u0626\u0645 \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u062e\u0627\u0635 \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u06cc\u0645\u061b \u0639\u0644\u0627\u0626\u0645\u06cc \u06a9\u0647 \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u062a\u0627 <a href=\"https:\/\/www.irangan.com\/mag\/hair-loss\/\">\u0639\u0644\u0627\u0626\u0645 \u0631\u06cc\u0632\u0634 \u0645\u0648<\/a>\u00a0\u0645\u062a\u063a\u06cc\u06cc\u0631\u0646\u062f.<\/p>\n<ul>\n<li><strong>\u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc \u0648 \u0639\u0631\u0648\u0642\u06cc:<\/strong> \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062f\u0627\u0648\u0645 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0648 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u060c \u062e\u0637\u0631 \u0627\u0628\u062a\u0644\u0627 \u0628\u0647 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc \u0642\u0644\u0628\u06cc\u060c \u062d\u0645\u0644\u0647\u200c\u06cc \u0642\u0644\u0628\u06cc \u0648 \u0633\u06a9\u062a\u0647\u200c\u06cc \u0645\u063a\u0632\u06cc \u0631\u0627 \u0628\u0647 \u0634\u062f\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/li>\n<li><strong>\u0645\u0634\u06a9\u0644\u0627\u062a \u0631\u0648\u0627\u0646\u06cc:<\/strong> \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0635\u0644\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0639\u0648\u0627\u0645\u0644 \u0632\u0645\u06cc\u0646\u0647\u200c\u0633\u0627\u0632 \u0628\u0631\u0627\u06cc <a href=\"https:\/\/www.irangan.com\/mag\/depression-symptoms-and-treatment\/\">\u0627\u0641\u0633\u0631\u062f\u06af\u06cc<\/a>\u060c \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0636\u0637\u0631\u0627\u0628 \u0648 \u0633\u0627\u06cc\u0631 \u0645\u0634\u06a9\u0644\u0627\u062a \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646 \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u062f. \u0627\u0633\u062a\u0631\u0633 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u0645\u062f\u062a \u062d\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0633\u0627\u062e\u062a\u0627\u0631 \u0645\u063a\u0632 \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u062f \u0648 \u0628\u0647 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u062d\u0627\u0641\u0638\u0647 \u0648 \u0627\u062d\u0633\u0627\u0633\u0627\u062a \u0622\u0633\u06cc\u0628 \u0628\u0631\u0633\u0627\u0646\u062f.<\/li>\n<li><strong>\u062f\u06cc\u0627\u0628\u062a \u0646\u0648\u0639 2:<\/strong> \u0627\u0633\u062a\u0631\u0633 \u0628\u0627 \u062a\u0627\u062b\u06cc\u0631 \u0628\u0631 \u0633\u0637\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0646\u0638\u06cc\u0645 \u0642\u0646\u062f \u062e\u0648\u0646 \u0631\u0627 \u0645\u062e\u062a\u0644 \u06a9\u0631\u062f\u0647 \u0648 \u062e\u0637\u0631 \u0645\u0642\u0627\u0648\u0645\u062a \u0628\u0647 \u0627\u0646\u0633\u0648\u0644\u06cc\u0646 \u0648 \u062f\u06cc\u0627\u0628\u062a \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u0628\u0631\u062f.<\/li>\n<li><strong>\u0645\u0634\u06a9\u0644\u0627\u062a \u06af\u0648\u0627\u0631\u0634\u06cc:<\/strong> \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0633\u0646\u062f\u0631\u0645 \u0631\u0648\u062f\u0647\u200c\u06cc \u062a\u062d\u0631\u06cc\u06a9\u200c\u067e\u0630\u06cc\u0631 (IBS)\u060c \u0648\u0631\u0645 \u0645\u0639\u062f\u0647 \u0648 \u0631\u0641\u0644\u0627\u06a9\u0633 \u0627\u0633\u06cc\u062f \u0631\u0627 \u062a\u0634\u062f\u06cc\u062f \u06a9\u0646\u062f \u06cc\u0627 \u0628\u0647 \u0648\u062c\u0648\u062f \u0622\u0648\u0631\u062f.<\/li>\n<\/ul>\n<blockquote><p>\u00ab\u0627\u0633\u062a\u0631\u0633\u06cc \u06a9\u0647 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0646\u0634\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0634\u06a9\u0644\u0627\u062a \u0633\u0644\u0627\u0645\u062a\u06cc \u0645\u0646\u062c\u0631 \u0634\u0648\u062f\u061b \u0627\u0632 \u062c\u0645\u0644\u0647 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0628\u0627\u0644\u0627\u060c \u0628\u06cc\u0645\u0627\u0631\u06cc \u0642\u0644\u0628\u06cc\u060c \u0633\u06a9\u062a\u0647 \u0645\u063a\u0632\u06cc\u060c \u0686\u0627\u0642\u06cc \u0648 \u062f\u06cc\u0627\u0628\u062a.\u00bb<\/p>\n<p>&#8220;Stress that&#8217;s not dealt with can lead to many health problems, such as high blood pressure, heart disease, stroke, obesity and diabetes.&#8221;<\/p>\n<p>\u0628\u0647 \u0646\u0642\u0644 \u0627\u0632 <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress-symptoms\/art-20050987\" target=\"_blank\" rel=\"noopener\">Mayo Clinic<\/a><\/p><\/blockquote>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3_%D9%88_%D8%B3%D9%88%D8%B2%D8%B4_%D8%B2%D8%A8%D8%A7%D9%86\"><\/span><strong>\u0627\u0633\u062a\u0631\u0633 \u0648 \u0633\u0648\u0632\u0634 \u0632\u0628\u0627\u0646<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u06cc\u06a9\u06cc \u0627\u0632 \u0639\u0648\u0627\u0631\u0636 \u0639\u062c\u06cc\u0628 \u0627\u0645\u0627 \u0648\u0627\u0642\u0639\u06cc \u0627\u0633\u062a\u0631\u0633\u060c \u0627\u062d\u0633\u0627\u0633 \u0633\u0648\u0632\u0634 \u062f\u0631 \u062f\u0647\u0627\u0646 \u0648 \u0632\u0628\u0627\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0622\u0646 \u00ab\u0633\u0646\u062f\u0631\u0645 \u0633\u0648\u0632\u0634 \u062f\u0647\u0627\u0646\u00bb (BMS) \u0645\u06cc\u200c\u06af\u0648\u06cc\u0646\u062f. \u0627\u06af\u0631\u0686\u0647 \u062f\u0644\u0627\u06cc\u0644 \u0645\u062a\u0639\u062f\u062f\u06cc \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0639\u0627\u0631\u0636\u0647 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f\u060c \u0627\u0645\u0627 \u0628\u06cc\u0646 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0633\u0648\u0632\u0634 \u0632\u0628\u0627\u0646 \u0627\u0631\u062a\u0628\u0627\u0637 \u0646\u0632\u062f\u06cc\u06a9\u06cc \u0628\u0631\u0642\u0631\u0627\u0631 \u0627\u0633\u062a. \u0628\u0647 \u0646\u0638\u0631 \u0645\u06cc\u200c\u0631\u0633\u062f \u0627\u0633\u062a\u0631\u0633 \u0628\u0627 \u062a\u0627\u062b\u06cc\u0631 \u0628\u0631 \u0627\u0639\u0635\u0627\u0628 \u0686\u0634\u0627\u06cc\u06cc \u0648 \u0633\u06cc\u06af\u0646\u0627\u0644\u200c\u0647\u0627\u06cc \u062f\u0631\u062f \u062f\u0631 \u062f\u0647\u0627\u0646\u060c \u0627\u06cc\u0646 \u062d\u0633 \u0646\u0627\u062e\u0648\u0634\u0627\u06cc\u0646\u062f \u0631\u0627 \u0627\u06cc\u062c\u0627\u062f \u06cc\u0627 \u062a\u0634\u062f\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0627\u062d\u0633\u0627\u0633 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0648 \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0637\u062d \u062a\u0646\u0634\u060c \u0628\u062f\u062a\u0631 \u0634\u0648\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%85%D8%B4%DA%A9%D9%84%D8%A7%D8%AA_%D9%86%D8%A7%D8%B4%DB%8C_%D8%A7%D8%B2_%D9%86%D8%A8%D8%B6_%D8%B4%DA%A9%D9%85\"><\/span><strong>\u0645\u0634\u06a9\u0644\u0627\u062a \u0646\u0627\u0634\u06cc \u0627\u0632 \u0646\u0628\u0636 \u0634\u06a9\u0645<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-671\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/6_cropped-1.webp\" alt=\"\u0627\u0633\u062a\u0631\u0633 \u0648 \u0646\u0628\u0636 \u0634\u06a9\u0645\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/6_cropped-1.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/6_cropped-1-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/6_cropped-1-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/6_cropped-1-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/6_cropped-1-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u0627\u062d\u0633\u0627\u0633 \u0646\u0628\u0636 \u062f\u0631 \u0634\u06a9\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u062c\u0631\u0628\u0647\u200c\u0627\u06cc \u0646\u06af\u0631\u0627\u0646\u200c\u06a9\u0646\u0646\u062f\u0647 \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u0647\u0645\u06cc\u0634\u0647 \u0646\u0634\u0627\u0646\u0647\u200c\u06cc \u06cc\u06a9 \u0645\u0634\u06a9\u0644 \u062c\u062f\u06cc \u0646\u06cc\u0633\u062a. \u0622\u0626\u0648\u0631\u062a\u060c \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u0633\u0631\u062e\u0631\u06af \u0628\u062f\u0646\u060c \u0627\u0632 \u0642\u0641\u0633\u0647\u200c\u06cc \u0633\u06cc\u0646\u0647 \u0628\u0647 \u0633\u0645\u062a \u0634\u06a9\u0645 \u0627\u0645\u062a\u062f\u0627\u062f \u062f\u0627\u0631\u062f \u0648 \u0628\u0647 \u0637\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u062f\u0627\u0631\u0627\u06cc \u0646\u0628\u0636 \u0627\u0633\u062a. \u062f\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0646\u0628\u0636 \u0634\u06a9\u0645\u060c \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0633\u0631\u0639\u062a \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u060c \u0627\u06cc\u0646 \u0646\u0628\u0636 \u0628\u0633\u06cc\u0627\u0631 \u0645\u062d\u0633\u0648\u0633\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0628\u0647 \u062e\u0635\u0648\u0635 \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u0644\u0627\u063a\u0631. \u0622\u06af\u0627\u0647\u06cc \u0627\u0632 \u0627\u06cc\u0646 \u0646\u0628\u0636 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062e\u0648\u062f \u0628\u0647 \u0646\u06af\u0631\u0627\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0648 \u062a\u0634\u062f\u06cc\u062f \u0627\u0633\u062a\u0631\u0633 \u0645\u0646\u062c\u0631 \u0634\u0648\u062f \u0648 \u06cc\u06a9 \u0686\u0631\u062e\u0647\u200c\u06cc \u0645\u0639\u06cc\u0648\u0628 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0627\u0632 \u0622\u0646\u062c\u0627 \u06a9\u0647 \u0646\u0628\u0636 \u0634\u06a9\u0645\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0644\u0627\u0645\u062a \u06cc\u06a9 \u0628\u06cc\u0645\u0627\u0631\u06cc \u062c\u062f\u06cc \u0628\u0647 \u0646\u0627\u0645 \u00ab\u0622\u0646\u0648\u0631\u06cc\u0633\u0645 \u0622\u0626\u0648\u0631\u062a \u0634\u06a9\u0645\u06cc\u00bb \u0628\u0627\u0634\u062f\u060c \u062f\u0631 \u0635\u0648\u0631\u062a \u062a\u062f\u0627\u0648\u0645 \u06cc\u0627 \u0647\u0645\u0631\u0627\u0647\u06cc \u0628\u0627 \u062f\u0631\u062f\u060c \u062d\u062a\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u067e\u0632\u0634\u06a9 \u0645\u0631\u0627\u062c\u0639\u0647 \u06a9\u0631\u062f \u062a\u0627 \u0639\u0644\u062a \u0627\u0635\u0644\u06cc \u0628\u0631\u0631\u0633\u06cc \u0634\u0648\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B3%D9%88%D8%B2%D8%B4_%D8%B3%D8%B1\"><\/span><strong>\u0633\u0648\u0632\u0634 \u0633\u0631<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u062d\u0633\u0627\u0633 \u06af\u0632\u06af\u0632\u060c \u0645\u0648\u0631\u0645\u0648\u0631 \u06cc\u0627 \u0633\u0648\u0632\u0634 \u062f\u0631 \u067e\u0648\u0633\u062a \u0633\u0631 \u06a9\u0647 \u0628\u0647 \u0622\u0646 \u00ab\u067e\u0627\u0631\u0633\u062a\u0632\u06cc\u00bb \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u0639\u0644\u0627\u0626\u0645 \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0627\u0633\u062a\u0631\u0633 \u0627\u0633\u062a. \u0627\u0631\u062a\u0628\u0627\u0637 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0633\u0648\u0632\u0634 \u0633\u0631 \u0628\u0647 \u0627\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0627\u062a\u0641\u0627\u0642 \u0645\u06cc\u200c\u0627\u0641\u062a\u062f \u06a9\u0647 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0633 \u0645\u0627\u0646\u0646\u062f \u0622\u062f\u0631\u0646\u0627\u0644\u06cc\u0646\u060c \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0631\u0627 \u062f\u0631 \u0628\u062f\u0646 \u062a\u063a\u06cc\u06cc\u0631 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u0648 \u062d\u0633\u0627\u0633\u06cc\u062a \u0627\u0639\u0635\u0627\u0628 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u062a\u0646\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647\u200c\u06cc \u06af\u0631\u062f\u0646 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0627\u0639\u0635\u0627\u0628 \u067e\u0648\u0633\u062a \u0633\u0631 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0627\u06cc\u0646 \u062d\u0633 \u0631\u0627 \u0628\u0647 \u0648\u062c\u0648\u062f \u0622\u0648\u0631\u062f. \u0627\u06cc\u0646 \u0639\u0644\u0627\u0645\u062a \u0645\u0639\u0645\u0648\u0644\u0627 \u0645\u0648\u0642\u062a\u06cc \u0627\u0633\u062a \u0648 \u0628\u0627 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0627\u0632 \u0628\u06cc\u0646 \u0645\u06cc\u200c\u0631\u0648\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3_%D9%88_%D9%81%D8%B4%D8%A7%D8%B1_%DA%86%D8%B4%D9%85\"><\/span><strong>\u0627\u0633\u062a\u0631\u0633 \u0648 \u0641\u0634\u0627\u0631 \u0686\u0634\u0645<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0628\u0644\u0647\u060c \u0627\u0633\u062a\u0631\u0633 \u0648 \u0641\u0634\u0627\u0631 \u0686\u0634\u0645 \u0628\u0627 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0645\u0631\u062a\u0628\u0637 \u0647\u0633\u062a\u0646\u062f. \u0647\u0648\u0631\u0645\u0648\u0646 \u0622\u062f\u0631\u0646\u0627\u0644\u06cc\u0646 \u06a9\u0647 \u062f\u0631 \u067e\u0627\u0633\u062e \u0628\u0647 \u0627\u0633\u062a\u0631\u0633 \u062a\u0631\u0634\u062d \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u06af\u0634\u0627\u062f \u0634\u062f\u0646 \u0645\u0631\u062f\u0645\u06a9\u200c\u0647\u0627 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u0648\u0642\u062a\u06cc \u0641\u0634\u0627\u0631 \u062f\u0627\u062e\u0644 \u0686\u0634\u0645 \u0634\u0648\u062f. \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0631\u0627 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\u0639\u0627\u0645\u0644 \u062e\u0637\u0631\u0622\u0641\u0631\u06cc\u0646 \u0628\u0627\u0634\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A8%DB%8C_%D8%AD%D8%B3%DB%8C_%D8%B5%D9%88%D8%B1%D8%AA_%D9%88_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\"><\/span><strong>\u0628\u06cc \u062d\u0633\u06cc \u0635\u0648\u0631\u062a \u0648 \u0627\u0633\u062a\u0631\u0633<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-672 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/7_cropped-1.webp\" alt=\"\u0628\u06cc \u062d\u0633\u06cc \u0635\u0648\u0631\u062a\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/7_cropped-1.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/7_cropped-1-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/7_cropped-1-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/7_cropped-1-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/7_cropped-1-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u0627\u062d\u0633\u0627\u0633 \u0628\u06cc\u200c\u062d\u0633\u06cc \u06cc\u0627 \u0645\u0648\u0631\u0645\u0648\u0631 \u0634\u062f\u0646 \u062f\u0631 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc\u06cc \u0627\u0632 \u0635\u0648\u0631\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06cc\u06a9 \u062a\u062c\u0631\u0628\u0647\u200c\u06cc \u062a\u0631\u0633\u0646\u0627\u06a9 \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u0627\u063a\u0644\u0628 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0634\u062f\u06cc\u062f \u06cc\u0627 \u062d\u0645\u0644\u0627\u062a \u067e\u0627\u0646\u06cc\u06a9 \u062f\u0631 \u0627\u0631\u062a\u0628\u0627\u0637 \u0627\u0633\u062a. \u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u06cc \u062d\u0633\u06cc \u0635\u0648\u0631\u062a \u0648 \u0627\u0633\u062a\u0631\u0633 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u067e\u062f\u06cc\u062f\u0647\u200c\u0627\u06cc \u0628\u0647 \u0646\u0627\u0645 \u00ab\u0647\u0627\u06cc\u067e\u0631\u0648\u0646\u062a\u06cc\u0644\u06cc\u0634\u0646\u00bb \u06cc\u0627 \u062a\u0646\u0641\u0633 \u0633\u0631\u06cc\u0639 \u0648 \u0633\u0637\u062d\u06cc \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062a\u0646\u0641\u0633 \u06a9\u0647 \u062f\u0631 \u0632\u0645\u0627\u0646 \u0627\u0636\u0637\u0631\u0627\u0628 \u0634\u0627\u06cc\u0639 \u0627\u0633\u062a\u060c \u062a\u0639\u0627\u062f\u0644 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0648 \u062f\u06cc\u200c\u0627\u06a9\u0633\u06cc\u062f \u06a9\u0631\u0628\u0646 \u062f\u0631 \u062e\u0648\u0646 \u0631\u0627 \u0628\u0631 \u0647\u0645 \u0645\u06cc\u200c\u0632\u0646\u062f \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0627\u0639\u0635\u0627\u0628 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0648\u0642\u062a \u0645\u062e\u062a\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0645\u0639\u0645\u0648\u0644\u0627 \u067e\u0633 \u0627\u0632 \u0628\u0627\u0632\u06af\u0634\u062a \u062a\u0646\u0641\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0639\u0627\u062f\u06cc\u060c \u0628\u0631\u0637\u0631\u0641 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0686\u0648\u0646 \u0628\u06cc\u200c\u062d\u0633\u06cc \u0635\u0648\u0631\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0646\u0634\u0627\u0646\u0647\u200c\u06cc \u0645\u0634\u06a9\u0644\u0627\u062a \u062c\u062f\u06cc\u200c\u062a\u0631\u06cc \u0645\u0627\u0646\u0646\u062f \u0633\u06a9\u062a\u0647\u200c\u06cc \u0645\u063a\u0632\u06cc \u0628\u0627\u0634\u062f\u060c \u0645\u0631\u0627\u062c\u0639\u0647\u200c\u06cc \u0641\u0648\u0631\u06cc \u0628\u0647 \u067e\u0632\u0634\u06a9 \u0628\u0631\u0627\u06cc \u0631\u062f \u06a9\u0631\u062f\u0646 \u0633\u0627\u06cc\u0631 \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u062a \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D9%87_%D8%B3%D8%B1%DB%8C%D8%B9_%D8%A7%D8%B2_%D8%A8%DB%8C%D9%86_%D8%A8%D8%B1%D8%AF%D9%86_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\"><\/span><strong>\u0631\u0627\u0647 \u0633\u0631\u06cc\u0639 \u0627\u0632 \u0628\u06cc\u0646 \u0628\u0631\u062f\u0646 \u0627\u0633\u062a\u0631\u0633<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-770 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/meditate-for-stress-breathing-techniques.jpg\" alt=\"\u0631\u0627\u0647 \u0633\u0631\u06cc\u0639 \u0627\u0632 \u0628\u06cc\u0646 \u0628\u0631\u062f\u0646 \u0627\u0633\u062a\u0631\u0633\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/meditate-for-stress-breathing-techniques.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/meditate-for-stress-breathing-techniques-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/meditate-for-stress-breathing-techniques-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/meditate-for-stress-breathing-techniques-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/meditate-for-stress-breathing-techniques-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u0648\u0642\u062a\u06cc \u062f\u0631 \u0645\u06cc\u0627\u0646\u0647\u200c\u06cc \u06cc\u06a9 \u0645\u0648\u0642\u0639\u06cc\u062a \u067e\u0631\u062a\u0646\u0634 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc\u0645\u060c \u0628\u0647 \u06cc\u06a9 \u0631\u0627\u0647 \u0633\u0631\u06cc\u0639 \u0627\u0632 \u0628\u06cc\u0646 \u0628\u0631\u062f\u0646 \u0627\u0633\u062a\u0631\u0633 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u0645 \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u0645 \u0622\u0631\u0627\u0645\u0634 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc\u0645 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0627\u0648\u0636\u0627\u0639 \u0631\u0627 \u0628\u0647 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u0645. \u0647\u062f\u0641 \u0627\u06cc\u0646 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u060c \u0641\u0639\u0627\u0644\u200c\u0633\u0627\u0632\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u067e\u0627\u0631\u0627\u0633\u0645\u067e\u0627\u062a\u06cc\u06a9 \u06cc\u0627 \u0647\u0645\u0627\u0646 \u0633\u06cc\u0633\u062a\u0645 \u00ab\u0622\u0631\u0627\u0645\u0634 \u0648 \u06af\u0648\u0627\u0631\u0634\u00bb \u0628\u0631\u0627\u06cc \u062e\u0646\u062b\u06cc \u06a9\u0631\u062f\u0646 \u067e\u0627\u0633\u062e \u062c\u0646\u06af \u06cc\u0627 \u06af\u0631\u06cc\u0632 \u0627\u0633\u062a. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647 \u0686\u0646\u062f \u0631\u0648\u0634 \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u0631\u0641\u0639 \u0627\u0633\u062a\u0631\u0633 \u0641\u0648\u0631\u06cc \u0645\u0639\u0631\u0641\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f:<\/p>\n<ul>\n<li><strong>\u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0648 \u0622\u06af\u0627\u0647\u0627\u0646\u0647: <\/strong>\u062a\u0646\u0641\u0633\u060c \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u062a\u0631\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0646\u062a\u0631\u0644 \u0641\u0648\u0631\u06cc \u0627\u0633\u062a\u0631\u0633 \u0627\u0633\u062a. \u062a\u06a9\u0646\u06cc\u06a9 \u062a\u0646\u0641\u0633 \u00ab4-7-8\u00bb \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u0631\u0648\u0634\u200c\u0647\u0627\u0633\u062a:\n<ul>\n<li>\u062f\u0631 \u06cc\u06a9 \u062c\u0627\u06cc \u0631\u0627\u062d\u062a \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u06cc\u0627 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n<li>\u0627\u0632 \u0637\u0631\u06cc\u0642 \u0628\u06cc\u0646\u06cc \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0645\u062f\u062a 4 \u062b\u0627\u0646\u06cc\u0647 \u0646\u0641\u0633 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n<li>\u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc 7 \u062b\u0627\u0646\u06cc\u0647 \u062d\u0628\u0633 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0633\u067e\u0633 \u0647\u0648\u0627 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u062f\u0631 8 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0632 \u062f\u0647\u0627\u0646 \u062e\u0648\u062f \u062e\u0627\u0631\u062c \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0627\u06cc\u0646 \u0686\u0631\u062e\u0647 \u0631\u0627 3 \u062a\u0627 5 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0633\u0631\u0639\u062a \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0630\u0647\u0646 \u0631\u0627 \u0622\u0631\u0627\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u062a\u06a9\u0646\u06cc\u06a9 \u0632\u0645\u06cc\u0646\u200c\u06af\u06cc\u0631 \u0634\u062f\u0646 (<\/strong><strong>Grounding<\/strong><strong>): <\/strong>\u062d\u0648\u0627\u0633 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0627\u0641\u06a9\u0627\u0631 \u0646\u06af\u0631\u0627\u0646\u200c\u06a9\u0646\u0646\u062f\u0647 \u0628\u0647 \u0645\u062d\u06cc\u0637 \u0627\u0637\u0631\u0627\u0641 \u062e\u0648\u062f \u0645\u0639\u0637\u0648\u0641 \u06a9\u0646\u06cc\u062f. \u0631\u0648\u0634 5-4-3-2-1 \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f:\n<ul>\n<li>5 \u0686\u06cc\u0632\u06cc \u0631\u0627 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0628\u06cc\u0646\u06cc\u062f\u060c \u0646\u0627\u0645 \u0628\u0628\u0631\u06cc\u062f.<\/li>\n<li>4 \u0686\u06cc\u0632\u06cc \u0631\u0627 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0644\u0645\u0633 \u06a9\u0646\u06cc\u062f\u060c \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>3 \u0635\u062f\u0627\u06cc\u06cc \u0631\u0627 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0634\u0646\u0648\u06cc\u062f\u060c \u062a\u0634\u062e\u06cc\u0635 \u062f\u0647\u06cc\u062f.<\/li>\n<li>2 \u0628\u0648\u06cc\u06cc \u0631\u0627 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u0633 \u06a9\u0646\u06cc\u062f\u060c \u0634\u0646\u0627\u0633\u0627\u06cc\u06cc \u06a9\u0646\u06cc\u062f.<\/li>\n<li>1 \u0637\u0639\u0645\u06cc \u0631\u0627 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0686\u0634\u06cc\u062f\u060c \u0628\u0647 \u062e\u0627\u0637\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0622\u0628 \u0633\u0631\u062f \u0628\u0646\u0648\u0634\u06cc\u062f:<\/strong> \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u0633\u0631\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u0646\u0638\u06cc\u0645 \u062f\u0645\u0627\u06cc \u0628\u062f\u0646 \u0648 \u0622\u0631\u0627\u0645 \u06a9\u0631\u062f\u0646 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/li>\n<li><strong>\u06cc\u06a9 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06a9\u0648\u062a\u0627\u0647:<\/strong> \u062a\u0646\u0647\u0627 5 \u062a\u0627 10 \u062f\u0642\u06cc\u0642\u0647 \u0642\u062f\u0645 \u0632\u062f\u0646\u060c \u0628\u0647 \u062e\u0635\u0648\u0635 \u062f\u0631 \u0641\u0636\u0627\u06cc \u0628\u0627\u0632\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0622\u0632\u0627\u062f \u0634\u062f\u0646 \u062a\u0646\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u067e\u0627\u06a9 \u0634\u062f\u0646 \u0630\u0647\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D9%87%DA%A9%D8%A7%D8%B1%D9%87%D8%A7%DB%8C_%D8%AC%D8%A7%D9%85%D8%B9_%D8%A8%D8%B1%D8%A7%DB%8C_%DA%A9%D9%86%D8%AA%D8%B1%D9%84_%D9%88_%D8%B1%D9%81%D8%B9_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\"><\/span><strong>\u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u062c\u0627\u0645\u0639 \u0628\u0631\u0627\u06cc \u06a9\u0646\u062a\u0631\u0644 \u0648 \u0631\u0641\u0639 \u0627\u0633\u062a\u0631\u0633<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0631\u0627\u06cc \u067e\u0627\u0633\u062e \u0628\u0647 \u0633\u0648\u0627\u0644 \u00ab\u0686\u06af\u0648\u0646\u0647 \u0627\u0633\u062a\u0631\u0633 \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u0628\u0628\u0631\u06cc\u0645\u061f\u00bb \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u0645 \u06a9\u0647 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0628\u0644\u0646\u062f\u0645\u062f\u062a \u0627\u0633\u062a\u0631\u0633 \u0628\u0647 \u06cc\u06a9 \u0631\u0648\u06cc\u06a9\u0631\u062f \u062c\u0627\u0645\u0639 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f \u06a9\u0647 \u0634\u0627\u0645\u0644 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0630\u0647\u0646\u06cc-\u0628\u062f\u0646\u06cc \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0644\u0632\u0648\u0645\u060c \u06a9\u0645\u06a9\u200c\u0647\u0627\u06cc \u062a\u062e\u0635\u0635\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0627\u0646\u0633\u062a\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0686\u06af\u0648\u0646\u0647 \u0627\u0633\u062a\u0631\u0633 \u062e\u0648\u062f \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0646\u06cc\u0645\u060c \u06cc\u06a9 \u0645\u0647\u0627\u0631\u062a \u062d\u06cc\u0627\u062a\u06cc \u0628\u0631\u0627\u06cc \u0632\u0646\u062f\u06af\u06cc \u0645\u062f\u0631\u0646 \u0627\u0633\u062a. \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645\u060c \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645\u060c \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0645\u062f\u06cc\u0631\u06cc\u062a \u0632\u0645\u0627\u0646 \u0627\u0632 \u062c\u0645\u0644\u0647 \u067e\u0627\u06cc\u0647\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0631\u0641\u0639 \u0627\u0633\u062a\u0631\u0633 \u0647\u0633\u062a\u0646\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AD%D8%B1%DA%A9%D8%A7%D8%AA_%DB%8C%D9%88%DA%AF%D8%A7_%D8%A8%D8%B1%D8%A7%DB%8C_%DA%A9%D8%A7%D9%87%D8%B4_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\"><\/span><strong>\u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-676 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/255b13e8-0303-4ec2-87d8-ae0f017486c9-\u0645\u0631\u062f-\u06cc\u0648\u06af\u0627-\u06a9\u0627\u0631.jpg\" alt=\"\u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627\" width=\"1200\" height=\"799\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/255b13e8-0303-4ec2-87d8-ae0f017486c9-\u0645\u0631\u062f-\u06cc\u0648\u06af\u0627-\u06a9\u0627\u0631.jpg 1200w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/255b13e8-0303-4ec2-87d8-ae0f017486c9-\u0645\u0631\u062f-\u06cc\u0648\u06af\u0627-\u06a9\u0627\u0631-300x200.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/255b13e8-0303-4ec2-87d8-ae0f017486c9-\u0645\u0631\u062f-\u06cc\u0648\u06af\u0627-\u06a9\u0627\u0631-1024x682.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/255b13e8-0303-4ec2-87d8-ae0f017486c9-\u0645\u0631\u062f-\u06cc\u0648\u06af\u0627-\u06a9\u0627\u0631-768x511.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>\u06cc\u0648\u06af\u0627 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0641\u06cc\u0632\u06cc\u06a9\u06cc\u060c \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u062a\u0646\u0641\u0633\u06cc \u0648 <a href=\"https:\/\/www.irangan.com\/mag\/what-is-meditation\/\">\u0645\u062f\u06cc\u062a\u06cc\u0634\u0646<\/a> \u0627\u0633\u062a \u06a9\u0647 \u062a\u0627\u062b\u06cc\u0631\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0628\u0631 \u06a9\u0627\u0647\u0634 \u0633\u0637\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0648 \u0622\u0631\u0627\u0645\u200c\u0633\u0627\u0632\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u062f\u0627\u0631\u062f. \u0627\u0646\u062c\u0627\u0645 \u0645\u0646\u0638\u0645 \u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0631\u0648\u0627\u0646\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0633\u0627\u062f\u0647 \u0648 \u0645\u0648\u062b\u0631 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n<ul>\n<li><strong>\u062d\u0631\u06a9\u062a \u06a9\u0648\u062f\u06a9 (<\/strong><strong>Balasana<\/strong><strong>):<\/strong> \u0631\u0648\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u067e\u06cc\u0634\u0627\u0646\u06cc \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u06cc\u0627 \u062c\u0644\u0648\u06cc \u0633\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0634\u062f\u062a \u0622\u0631\u0627\u0645\u0634\u200c\u0628\u062e\u0634 \u0627\u0633\u062a.<\/li>\n<li><strong>\u062d\u0631\u06a9\u062a \u06af\u0631\u0628\u0647-\u06af\u0627\u0648 (<\/strong><strong>Cat-Cow<\/strong><strong>):<\/strong> \u062f\u0631 \u062d\u0627\u0644\u062a \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0628\u0627 \u062f\u0645\u060c \u06a9\u0645\u0631 \u0631\u0627 \u06af\u0648\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0633\u0631 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f (\u06af\u0627\u0648) \u0648 \u0628\u0627 \u0628\u0627\u0632\u062f\u0645\u060c \u06a9\u0645\u0631 \u0631\u0627 \u06af\u0631\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0686\u0627\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u06cc\u0646\u0647 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f (\u06af\u0631\u0628\u0647). \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0645\u0646\u0639\u0637\u0641 \u0648 \u062a\u0646\u0634 \u0631\u0627 \u0622\u0632\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<li><strong>\u062d\u0631\u06a9\u062a \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 (<\/strong><strong>Legs-Up-the-Wall<\/strong><strong>):<\/strong> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u0648 \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0622\u0631\u0627\u0645\u0634 \u0639\u0645\u06cc\u0642 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D9%82%D8%B1%D8%B5_%D8%B6%D8%AF_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\"><\/span><strong>\u0642\u0631\u0635 \u0636\u062f \u0627\u0633\u062a\u0631\u0633<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062f\u0631 \u0628\u0631\u062e\u06cc \u0634\u0631\u0627\u06cc\u0637\u060c \u0628\u0647 \u062e\u0635\u0648\u0635 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0627\u0633\u062a\u0631\u0633 \u0634\u062f\u06cc\u062f \u0627\u0633\u062a \u0648 \u0632\u0646\u062f\u06af\u06cc \u0641\u0631\u062f \u0631\u0627 \u0645\u062e\u062a\u0644 \u06a9\u0631\u062f\u0647\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0627\u0631\u0648 \u062a\u062d\u062a \u0646\u0638\u0631 \u067e\u0632\u0634\u06a9 \u0636\u0631\u0648\u0631\u06cc \u0628\u0627\u0634\u062f. \u06cc\u06a9 \u0642\u0631\u0635 \u0636\u062f \u0627\u0633\u062a\u0631\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u06a9\u0646\u062a\u0631\u0644 \u0639\u0644\u0627\u0626\u0645 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0627 \u0641\u0631\u062f \u0641\u0631\u0635\u062a \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0645\u0647\u0627\u0631\u062a\u200c\u0647\u0627\u06cc \u0645\u0642\u0627\u0628\u0644\u0647\u200c\u0627\u06cc \u0631\u0627 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"%D9%82%D8%B1%D8%B5_%D9%BE%D8%B1%D9%88%D9%BE%D8%B1%D8%A7%D9%86%D9%88%D9%84_%D8%A8%D8%B1%D8%A7%DB%8C_%DA%A9%D8%A7%D9%87%D8%B4_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3\"><\/span><strong>\u0642\u0631\u0635 \u067e\u0631\u0648\u067e\u0631\u0627\u0646\u0648\u0644 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\u0642\u0631\u0635 \u067e\u0631\u0648\u067e\u0631\u0627\u0646\u0648\u0644 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633 \u06cc\u06a9 \u06af\u0632\u06cc\u0646\u0647\u200c\u06cc \u0631\u0627\u06cc\u062c \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0645\u0647\u0645 \u0627\u0633\u062a \u0628\u062f\u0627\u0646\u06cc\u0645 \u06a9\u0647 \u0627\u06cc\u0646 \u062f\u0627\u0631\u0648 \u06cc\u06a9 \u0622\u0631\u0627\u0645\u200c\u0628\u062e\u0634 \u06cc\u0627 \u0636\u062f\u0627\u0636\u0637\u0631\u0627\u0628 \u06a9\u0644\u0627\u0633\u06cc\u06a9 \u0646\u06cc\u0633\u062a. \u067e\u0631\u0648\u067e\u0631\u0627\u0646\u0648\u0644 \u06cc\u06a9 \u00ab\u0628\u062a\u0627\u0628\u0644\u0627\u06a9\u0631\u00bb \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627 \u0645\u0633\u062f\u0648\u062f \u06a9\u0631\u062f\u0646 \u0627\u062b\u0631\u0627\u062a \u0622\u062f\u0631\u0646\u0627\u0644\u06cc\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0642\u0644\u0628 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647\u060c \u0639\u0644\u0627\u0626\u0645 \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0627\u0633\u062a\u0631\u0633 \u0645\u0627\u0646\u0646\u062f \u062a\u067e\u0634 \u0642\u0644\u0628 \u0634\u062f\u06cc\u062f\u060c \u0644\u0631\u0632\u0634 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0635\u062f\u0627\u06cc \u0644\u0631\u0632\u0627\u0646 \u0631\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062f\u0627\u0631\u0648 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0627\u06cc \u00ab\u0627\u0636\u0637\u0631\u0627\u0628 \u0639\u0645\u0644\u06a9\u0631\u062f\u06cc\u00bb \u0645\u0627\u0646\u0646\u062f \u062a\u0631\u0633 \u0627\u0632 \u0633\u062e\u0646\u0631\u0627\u0646\u06cc \u0639\u0645\u0648\u0645\u06cc \u062a\u062c\u0648\u06cc\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062a\u0627\u062b\u06cc\u0631\u06cc \u0628\u0631 \u062c\u0646\u0628\u0647\u200c\u0647\u0627\u06cc \u0631\u0648\u0627\u0646\u06cc \u0646\u06af\u0631\u0627\u0646\u06cc \u0646\u062f\u0627\u0631\u062f. \u0645\u0635\u0631\u0641 \u0622\u0646 \u062d\u062a\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0627 \u062a\u062c\u0648\u06cc\u0632 \u067e\u0632\u0634\u06a9 \u0628\u0627\u0634\u062f. \u062f\u0631 \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0639\u0644\u0645\u06cc \u0646\u06cc\u0632 \u0634\u0648\u0627\u0647\u062f \u06a9\u0627\u0641\u06cc \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u062b\u0631\u0628\u062e\u0634\u06cc \u067e\u0631\u0648\u067e\u0631\u0627\u0646\u0648\u0644\u0648\u0644 \u0645\u062d\u062f\u0648\u062f \u0627\u0633\u062a.<\/p>\n<article class=\"text-token-text-primary w-full focus:outline-none scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" tabindex=\"-1\" data-turn-id=\"request-68df043d-c1a0-832a-899f-92b688469cee-10\" data-testid=\"conversation-turn-116\" data-scroll-anchor=\"true\" data-turn=\"assistant\">\n<div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:--spacing(4)] thread-sm:[--thread-content-margin:--spacing(6)] thread-lg:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:40rem] thread-lg:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\" tabindex=\"-1\">\n<div class=\"flex max-w-full flex-col grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"b928518c-7570-42eb-8405-fa14961e3395\" data-message-model-slug=\"gpt-5\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[1px]\">\n<div class=\"markdown prose dark:prose-invert w-full break-words dark markdown-new-styling\">\n<blockquote>\n<p data-start=\"15\" data-end=\"168\" data-is-last-node=\"\" data-is-only-node=\"\">\u00ab\u062f\u0631 \u0646\u062a\u06cc\u062c\u0647\u060c \u06a9\u06cc\u0641\u06cc\u062a \u0634\u0648\u0627\u0647\u062f \u0645\u0648\u062c\u0648\u062f \u062f\u0631\u0628\u0627\u0631\u0647 \u0627\u062b\u0631\u0628\u062e\u0634\u06cc \u067e\u0631\u0648\u067e\u0631\u0627\u0646\u0648\u0644\u0648\u0644 \u062f\u0631 \u062d\u0627\u0644 \u062d\u0627\u0636\u0631 \u0646\u0627\u06a9\u0627\u0641\u06cc \u0627\u0633\u062a \u0648 \u0627\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0631\u0648\u062a\u06cc\u0646 (\u0631\u0648\u0632\u0647\u200c\u0645\u0631\u0647) \u0627\u06cc\u0646 \u062f\u0627\u0631\u0648 \u062f\u0631 \u062f\u0631\u0645\u0627\u0646 \u0627\u0636\u0637\u0631\u0627\u0628 \u067e\u0634\u062a\u06cc\u0628\u0627\u0646\u06cc \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f.\u00bb<\/p>\n<p data-start=\"15\" data-end=\"168\" data-is-last-node=\"\" data-is-only-node=\"\">\u201cIn conclusion, the quality of evidence for the efficacy of propranolol at present is insufficient to support the routine use of propranolol in the treatment of anxiety.\u201d<\/p>\n<p data-start=\"15\" data-end=\"168\" data-is-last-node=\"\" data-is-only-node=\"\">\u0628\u0647 \u0646\u0642\u0644 \u0627\u0632 PMC, Propranolol for the treatment of anxiety disorders<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<h4><span class=\"ez-toc-section\" id=\"%D8%A8%D9%87%D8%AA%D8%B1%DB%8C%D9%86_%D9%82%D8%B1%D8%B5_%D8%B6%D8%AF_%D8%A7%D8%B3%D8%AA%D8%B1%D8%B3_%DA%AF%DB%8C%D8%A7%D9%87%DB%8C\"><\/span><strong>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0642\u0631\u0635 \u0636\u062f \u0627\u0633\u062a\u0631\u0633 \u06af\u06cc\u0627\u0647\u06cc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-675\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/10_cropped.webp\" alt=\"\u06af\u0644 \u0631\u0627\u0639\u06cc (\u0639\u0644\u0641 \u0686\u0627\u06cc \u06cc\u0627 \u0647\u0632\u0627\u0631\u0686\u0634\u0645):\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/10_cropped.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/10_cropped-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/10_cropped-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/10_cropped-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2025\/07\/10_cropped-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p>\u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u06af\u06cc\u0627\u0647\u06cc \u0646\u06cc\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0631\u0633\u200c \u062e\u0641\u06cc\u0641 \u062a\u0627 \u0645\u062a\u0648\u0633\u0637 \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u0646\u062f. \u0628\u0647\u062a\u0631\u06cc\u0646 \u0642\u0631\u0635 \u0636\u062f \u0627\u0633\u062a\u0631\u0633 \u06af\u06cc\u0627\u0647\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u0641\u0631\u062f \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a \u0648 \u0645\u0635\u0631\u0641 \u0622\u0646\u200c\u0647\u0627 \u0646\u06cc\u0632 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0645\u0634\u0648\u0631\u062a \u067e\u0632\u0634\u06a9 \u06cc\u0627 \u062f\u0627\u0631\u0648\u0633\u0627\u0632 \u0635\u0648\u0631\u062a \u06af\u06cc\u0631\u062f\u060c \u0632\u06cc\u0631\u0627 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0627 \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062a\u062f\u0627\u062e\u0644 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f. \u0628\u0631\u062e\u06cc \u0627\u0632 \u06af\u06cc\u0627\u0647\u0627\u0646 \u0645\u0648\u062b\u0631 \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n<ul>\n<li><strong>\u06af\u0644 \u0631\u0627\u0639\u06cc (\u0639\u0644\u0641 \u0686\u0627\u06cc \u06cc\u0627 \u0647\u0632\u0627\u0631\u0686\u0634\u0645):<\/strong> \u0627\u06cc\u0646 \u06af\u06cc\u0627\u0647 \u06a9\u0647 \u062f\u0631 \u0645\u062d\u0635\u0648\u0644\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u0646\u0631\u0648\u06a9\u0633\u06cc\u0646 \u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0628\u0631\u0627\u06cc \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u062e\u0641\u06cc\u0641 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u0645\u0648\u062b\u0631 \u0627\u0633\u062a.<\/li>\n<li><strong>\u0627\u0633\u0637\u0648\u062e\u0648\u062f\u0648\u0633: <\/strong>\u0628\u0647 \u062f\u0644\u06cc\u0644 \u062e\u0648\u0627\u0635 \u0622\u0631\u0627\u0645\u200c\u0628\u062e\u0634 \u0648 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc\u200c\u0627\u0634 \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0634\u0646\u0627\u062e\u062a\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a.<\/li>\n<li><strong>\u0622\u0634\u0648\u0627\u06af\u0627\u0646\u062f\u0627 (\u062c\u06cc\u0646\u0633\u0646\u06af \u0647\u0646\u062f\u06cc):<\/strong> \u0627\u06cc\u0646 \u06af\u06cc\u0627\u0647 \u0622\u062f\u0627\u067e\u062a\u0648\u0698\u0646 \u0628\u0647 \u0628\u062f\u0646 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0633\u0627\u0632\u06af\u0627\u0631 \u0634\u0648\u062f \u0648 \u0633\u0637\u062d \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0631\u0627 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u062f.<\/li>\n<\/ul>\n<p>\u062f\u0631 \u0646\u0647\u0627\u06cc\u062a\u060c \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u062f\u0634\u0645\u0646 \u0627\u0633\u062a\u0631\u0633 \u0686\u06cc\u0633\u062a\u061f \u0622\u06af\u0627\u0647\u06cc \u0648 \u0627\u0642\u062f\u0627\u0645. \u0628\u0627 \u0634\u0646\u0627\u062e\u062a \u0639\u0644\u0627\u0626\u0645 \u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u0628\u0632\u0627\u0631\u0647\u0627\u06cc \u0645\u0646\u0627\u0633\u0628\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 \u062a\u063a\u06cc\u06cc\u0631 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc\u060c \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645\u060c \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645\u060c \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632\u060c \u06a9\u0645\u06a9 \u06af\u0631\u0641\u062a\u0646 \u0627\u0632 \u0645\u062a\u062e\u0635\u0635\u0627\u0646\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0627\u06cc\u0646 \u0686\u0627\u0644\u0634 \u0628\u0632\u0631\u06af \u0631\u0627 \u0645\u062f\u06cc\u0631\u06cc\u062a \u06a9\u0631\u062f \u0648 \u0632\u0646\u062f\u06af\u06cc \u0622\u0631\u0627\u0645\u200c\u062a\u0631\u06cc \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u0646\u0645\u0648\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AC%D9%85%D8%B9%E2%80%8C%D8%A8%D9%86%D8%AF%DB%8C\"><\/span><strong>\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0627\u0633\u062a\u0631\u0633 \u06cc\u06a9 \u0648\u0627\u06a9\u0646\u0634 \u0637\u0628\u06cc\u0639\u06cc \u0648 \u0647\u0645\u06af\u0627\u0646\u06cc \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0627\u0632 \u06a9\u0646\u062a\u0631\u0644 \u062e\u0627\u0631\u062c \u0634\u0648\u062f\u060c \u0628\u0647 \u06cc\u06a9 \u062a\u0647\u062f\u06cc\u062f \u062c\u062f\u06cc \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u062c\u0633\u0645 \u0648 \u0631\u0648\u0627\u0646 \u062a\u0628\u062f\u06cc\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0634\u0646\u0627\u062e\u062a \u0639\u0644\u0627\u0626\u0645 \u0645\u062a\u0646\u0648\u0639 \u0622\u0646\u060c \u0627\u0632 \u0633\u0631\u062f\u0631\u062f \u0648 \u0645\u0634\u06a9\u0644\u0627\u062a \u06af\u0648\u0627\u0631\u0634\u06cc \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u0646\u06af\u0631\u0627\u0646\u06cc \u0645\u062f\u0627\u0648\u0645 \u0648 \u062a\u062d\u0631\u06cc\u06a9\u200c\u067e\u0630\u06cc\u0631\u06cc\u060c \u0627\u0648\u0644\u06cc\u0646 \u0642\u062f\u0645 \u0628\u0631\u0627\u06cc \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u06cc\u0646 \u067e\u062f\u06cc\u062f\u0647 \u0627\u0633\u062a. \u062e\u0648\u0634\u0628\u062e\u062a\u0627\u0646\u0647\u060c \u0627\u0628\u0632\u0627\u0631\u0647\u0627\u06cc \u0645\u0648\u062b\u0631 \u0648 \u0645\u062a\u0646\u0648\u0639\u06cc \u0628\u0631\u0627\u06cc \u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0622\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f. \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0631\u0641\u0639 \u0627\u0633\u062a\u0631\u0633 \u0641\u0648\u0631\u06cc \u0645\u0627\u0646\u0646\u062f \u062a\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062f\u0631 \u0644\u062d\u0638\u0627\u062a \u0628\u062d\u0631\u0627\u0646\u06cc \u0628\u0647 \u0645\u0627 \u0622\u0631\u0627\u0645\u0634 \u062f\u0647\u0646\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0631\u0627\u0647\u06a9\u0627\u0631\u0647\u0627\u06cc \u0628\u0644\u0646\u062f\u0645\u062f\u062a \u0645\u0627\u0646\u0646\u062f \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645\u060c \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645\u060c \u06cc\u0648\u06af\u0627 \u0648 \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc\u060c \u0645\u0642\u0627\u0648\u0645\u062a \u0645\u0627 \u0631\u0627 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0632\u0646\u062f\u06af\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u062f\u0631 \u0645\u0648\u0627\u0631\u062f \u0634\u062f\u06cc\u062f\u062a\u0631\u060c \u062f\u0627\u0631\u0648\u0647\u0627 \u0648 \u06a9\u0645\u06a9 \u06af\u0631\u0641\u062a\u0646 \u0627\u0632 \u06cc\u06a9 \u0631\u0648\u0627\u0646\u0634\u0646\u0627\u0633 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0645\u0633\u06cc\u0631 \u0628\u0647\u0628\u0648\u062f\u06cc \u0631\u0627 \u0647\u0645\u0648\u0627\u0631 \u06a9\u0646\u0646\u062f. \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u06a9\u0646\u062a\u0631\u0644 \u0627\u0633\u062a\u0631\u0633 \u06cc\u06a9 \u0645\u0647\u0627\u0631\u062a \u0627\u0633\u062a \u0648 \u0628\u0627 \u0622\u06af\u0627\u0647\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u0647 \u0622\u0646 \u062f\u0633\u062a \u06cc\u0627\u0641\u062a.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0633\u062a\u0631\u0633 \u06cc\u06a9 \u0628\u062e\u0634 \u062c\u062f\u0627\u0646\u0634\u062f\u0646\u06cc \u0627\u0632 \u0632\u0646\u062f\u06af\u06cc \u067e\u0631\u062a\u0644\u0627\u0637\u0645 \u0627\u0645\u0631\u0648\u0632 \u0648 \u067e\u0627\u0633\u062e\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0627\u0632 \u0633\u0648\u06cc \u0628\u062f\u0646 \u0645\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634\u200c\u0647\u0627\u06cc \u06af\u0648\u0646\u0627\u06af\u0648\u0646 \u0627\u0633\u062a. \u0647\u0645\u0647\u200c\u06cc \u0645\u0627 \u0627\u06cc\u0646 \u062d\u0633 \u0631\u0627 \u062f\u0631 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