{"id":18289,"date":"2025-07-06T15:24:57","date_gmt":"2025-07-06T14:24:57","guid":{"rendered":"https:\/\/jobsdz.com\/?p=18289"},"modified":"2025-07-06T15:27:56","modified_gmt":"2025-07-06T14:27:56","slug":"%d9%83%d9%8a%d9%81-%d8%aa%d8%aa%d8%ba%d9%84%d8%a8-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%aa%d9%88%d8%aa%d8%b1-%d9%88%d8%a7%d9%84%d9%82%d9%84%d9%82-%d9%82%d8%a8%d9%84-%d9%85%d9%82%d8%a7%d8%a8%d9%84%d8%a9","status":"publish","type":"post","link":"https:\/\/jobsdz.com\/ar\/2025\/07\/%d9%83%d9%8a%d9%81-%d8%aa%d8%aa%d8%ba%d9%84%d8%a8-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%aa%d9%88%d8%aa%d8%b1-%d9%88%d8%a7%d9%84%d9%82%d9%84%d9%82-%d9%82%d8%a8%d9%84-%d9%85%d9%82%d8%a7%d8%a8%d9%84%d8%a9\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u0642\u0628\u0644 \u0645\u0642\u0627\u0628\u0644\u0629 \u0627\u0644\u0639\u0645\u0644\u061f"},"content":{"rendered":"\n<h2 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\u0644\u0635\u0627\u0644\u062d\u0643. \u0628\u062d\u0644\u0648\u0644 \u0646\u0647\u0627\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u062a\u0643\u0648\u0646 \u0645\u0633\u0644\u062d\u064b\u0627 \u0628\u0627\u0644\u0645\u0639\u0631\u0641\u0629 \u0648\u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u062f\u062e\u0648\u0644 \u0623\u064a \u0645\u0642\u0627\u0628\u0644\u0629 \u0639\u0645\u0644 \u0628\u0647\u062f\u0648\u0621\u060c \u0648\u062b\u0642\u0629\u060c \u0648\u0633\u064a\u0637\u0631\u0629 \u062a\u0627\u0645\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0635\u0644 \u0627\u0644\u0623\u0648\u0644: \u0641\u0647\u0645 \u0627\u0644\u0639\u062f\u0648 &#8211; \u0644\u0645\u0627\u0630\u0627 \u064a\u062a\u0645\u0644\u0643\u0646\u0627 \u0627\u0644\u0642\u0644\u0642 \u0642\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u0642\u060c \u064a\u062c\u0628 \u0623\u0646 \u0646\u0641\u0647\u0645 \u0623\u0648\u0644\u0627\u064b \u0645\u0646 \u0623\u064a\u0646 \u064a\u0623\u062a\u064a. \u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0647 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f &#8220;\u0623\u0641\u0643\u0627\u0631 \u0641\u064a \u0631\u0623\u0633\u0643&#8221;\u060c \u0628\u0644 \u0647\u0648 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0639\u0645\u064a\u0642\u0629 \u0645\u062a\u062c\u0630\u0631\u0629 \u0641\u064a \u062a\u0627\u0631\u064a\u062e\u0646\u0627 \u0627\u0644\u062a\u0637\u0648\u0631\u064a \u062a\u064f\u0639\u0631\u0641 \u0628\u0640 <strong>&#8220;\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0643\u0631 \u0648\u0627\u0644\u0641\u0631&#8221; (Fight-or-Flight Response)<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u064a\u0648\u0627\u062c\u0647 \u062f\u0645\u0627\u063a\u0643 \u0645\u0648\u0642\u0641\u064b\u0627 \u064a\u0639\u062a\u0628\u0631\u0647 \u0639\u0627\u0644\u064a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0648\u0645\u062d\u0641\u0648\u0641\u064b\u0627 \u0628\u0627\u0644\u0645\u062e\u0627\u0637\u0631 (\u0645\u062b\u0644 \u0645\u0642\u0627\u0628\u0644\u0629 \u0639\u0645\u0644)\u060c \u064a\u0642\u0648\u0645 \u062c\u0632\u0621 \u0635\u063a\u064a\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a \u064a\u0633\u0645\u0649 &#8220;\u0627\u0644\u0644\u0648\u0632\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629&#8221; (Amygdala) \u0628\u0625\u0637\u0644\u0627\u0642 \u062c\u0631\u0633 \u0627\u0644\u0625\u0646\u0630\u0627\u0631. \u0647\u0630\u0627 \u0627\u0644\u0625\u0646\u0630\u0627\u0631 \u064a\u062d\u0641\u0632 \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646\u0627\u062a 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\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645.<\/li>\n\n\n\n<li><strong>\u062a\u0639\u0631\u0642 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f:<\/strong> \u0644\u062a\u0628\u0631\u064a\u062f \u0627\u0644\u062c\u0633\u0645.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0641\u0631\u0627\u0634\u0629 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629:<\/strong> \u0646\u062a\u064a\u062c\u0629 \u0644\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u062f\u0645 \u0645\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n\n\n\n<li><strong>\u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632:<\/strong> \u0644\u0623\u0646 \u0627\u0644\u062f\u0645\u0627\u063a \u064a\u0639\u0637\u064a \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0642\u064a\u062f 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\u0647\u0648 \u062e\u0637\u0648\u062a\u0643 \u0627\u0644\u0623\u0648\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u064a\u0647\u0627. \u0623\u0646\u062a \u0644\u0633\u062a &#8220;\u0636\u0639\u064a\u0641\u064b\u0627&#8221; \u0623\u0648 &#8220;\u063a\u064a\u0631 \u0643\u0641\u0621&#8221;\u061b \u0623\u0646\u062a \u0641\u0642\u0637 \u0625\u0646\u0633\u0627\u0646.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0635\u0644 \u0627\u0644\u062b\u0627\u0646\u064a: \u0627\u0644\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a &#8211; \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u062e\u0648\u0641 \u0625\u0644\u0649 \u0642\u0648\u0629 (\u0642\u0628\u0644 3 \u0623\u064a\u0627\u0645 \u0645\u0646 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;\u0627\u0644\u0641\u0634\u0644 \u0641\u064a \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0647\u0648 \u062a\u062d\u0636\u064a\u0631 \u0644\u0644\u0641\u0634\u0644&#8221;. \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0648\u0644\u0629 \u0647\u064a \u062d\u062c\u0631 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0642\u0644\u0642 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629. \u0643\u0644\u0645\u0627 \u0643\u0646\u062a \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644\u060c \u0642\u0644\u0651 \u0627\u0644\u063a\u0645\u0648\u0636\u060c \u0648\u0643\u0644\u0645\u0627 \u0642\u0644\u0651 \u0627\u0644\u063a\u0645\u0648\u0636\u060c \u0642\u0644\u0651 \u0627\u0644\u0642\u0644\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0642\u0645 \u0628\u0648\u0627\u062c\u0628\u0643 \u0627\u0644\u0628\u062d\u062b\u064a \u0643\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0643\u062a\u0641\u0650 \u0628\u0642\u0631\u0627\u0621\u0629 \u0635\u0641\u062d\u0629 &#8220;\u0645\u0646 \u0646\u062d\u0646&#8221; \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0634\u0631\u0643\u0629. \u062a\u0639\u0645\u0642 \u0623\u0643\u062b\u0631:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0634\u0631\u0643\u0629:<\/strong> \u0627\u0642\u0631\u0623 \u0622\u062e\u0631 \u0623\u062e\u0628\u0627\u0631\u0647\u0645\u060c \u0628\u064a\u0627\u0646\u0627\u062a\u0647\u0645 \u0627\u0644\u0635\u062d\u0641\u064a\u0629\u060c \u062d\u0633\u0627\u0628\u0627\u062a\u0647\u0645 \u0639\u0644\u0649 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a. \u0627\u0641\u0647\u0645 \u062b\u0642\u0627\u0641\u062a\u0647\u0645\u060c \u0642\u064a\u0645\u0647\u0645\u060c \u0648\u0645\u0634\u0627\u0631\u064a\u0639\u0647\u0645 \u0627\u0644\u062d\u0627\u0644\u064a\u0629. \u0645\u0646 \u0647\u0645 \u0645\u0646\u0627\u0641\u0633\u0648\u0647\u0645 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0648\u0646\u061f<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062f\u0648\u0631 \u0627\u0644\u0648\u0638\u064a\u0641\u064a:<\/strong> \u0642\u0645 \u0628\u062a\u062d\u0644\u064a\u0644 \u0627\u0644\u0648\u0635\u0641 \u0627\u0644\u0648\u0638\u064a\u0641\u064a \u0643\u0644\u0645\u0629 \u0628\u0643\u0644\u0645\u0629. \u0645\u0627 \u0647\u064a \u0627\u0644\u0645\u0647\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u061f \u062c\u0647\u0632 \u0623\u0645\u062b\u0644\u0629 \u0645\u0644\u0645\u0648\u0633\u0629 \u0645\u0646 \u062e\u0628\u0631\u062a\u0643 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u062a\u0648\u0636\u062d \u0643\u064a\u0641 \u0623\u0646\u0643 \u062a\u0645\u062a\u0644\u0643 \u0647\u0630\u0647 \u0627\u0644\u0645\u0647\u0627\u0631\u0627\u062a.<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0645\u062d\u0627\u0648\u0631 (Interviewer):<\/strong> \u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u0633\u0645 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u0633\u064a\u062c\u0631\u064a \u0645\u0639\u0643 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0639\u0644\u0649 LinkedIn. \u0645\u0639\u0631\u0641\u0629 \u062e\u0644\u0641\u064a\u062a\u0647 \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u0648\u0627\u0647\u062a\u0645\u0627\u0645\u0627\u062a\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 \u0639\u0644\u0627\u0642\u0629 \u0634\u062e\u0635\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u062c\u0647\u0651\u0632 \u062a\u0631\u0633\u0627\u0646\u0629 \u0625\u062c\u0627\u0628\u0627\u062a\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0642\u0646\u064a\u0629 STAR:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u064f\u0633\u0623\u0644 \u0639\u0646 \u0645\u0648\u0627\u0642\u0641 \u0633\u0627\u0628\u0642\u0629\u060c \u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u062c\u0627\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0645\u0636\u0629. \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 <strong>STAR<\/strong> \u0644\u062a\u0642\u062f\u064a\u0645 \u0625\u062c\u0627\u0628\u0627\u062a \u0645\u0646\u0638\u0645\u0629 \u0648\u0645\u0642\u0646\u0639\u0629. \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u0648\u0635\u064a \u0628\u0647\u0627 \u0645\u0646\u0635\u0627\u062a \u0645\u0647\u0646\u064a\u0629 \u0631\u0627\u0626\u062f\u0629 \u0645\u062b\u0644 <strong><a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.google.com\/search?q=https:\/\/www.mindtools.com\/az4wxv7\/the-star-method\">MindTools<\/a><\/strong>\u060c \u062a\u062d\u0648\u0651\u0644 \u0642\u0635\u0635\u0643 \u0625\u0644\u0649 \u062f\u0631\u0627\u0633\u0627\u062a \u062d\u0627\u0644\u0629 \u0642\u0648\u064a\u0629.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>S (Situation): \u0627\u0644\u0645\u0648\u0642\u0641:<\/strong> \u0635\u0641 \u0627\u0644\u0633\u064a\u0627\u0642 \u0623\u0648 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0630\u064a \u0643\u0646\u062a \u0641\u064a\u0647. (\u0645\u062b\u0627\u0644: &#8220;\u0641\u064a \u0648\u0638\u064a\u0641\u062a\u064a \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0643\u0645\u0633\u0624\u0648\u0644 \u062a\u0633\u0648\u064a\u0642\u060c \u0644\u0627\u062d\u0638\u0646\u0627 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0628\u0646\u0633\u0628\u0629 15% \u0641\u064a \u0627\u0644\u062a\u0641\u0627\u0639\u0644 \u0639\u0644\u0649 \u0645\u0646\u0635\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a.&#8221;)<\/li>\n\n\n\n<li><strong>T (Task): \u0627\u0644\u0645\u0647\u0645\u0629:<\/strong> \u0635\u0641 \u0645\u0647\u0645\u062a\u0643 \u0623\u0648 \u0647\u062f\u0641\u0643 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u0648\u0642\u0641. (\u0645\u062b\u0627\u0644: &#8220;\u0643\u0627\u0646\u062a \u0645\u0647\u0645\u062a\u064a \u0647\u064a \u062a\u062d\u0644\u064a\u0644 \u0633\u0628\u0628 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0648\u062a\u0637\u0648\u064a\u0631 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u062c\u062f\u064a\u062f\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0641\u0627\u0639\u0644 \u0628\u0646\u0633\u0628\u0629 20% \u062e\u0644\u0627\u0644 3 \u0623\u0634\u0647\u0631.&#8221;)<\/li>\n\n\n\n<li><strong>A (Action): \u0627\u0644\u0625\u062c\u0631\u0627\u0621:<\/strong> \u0635\u0641 \u0627\u0644\u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0627\u0644\u062a\u064a \u0642\u0645\u062a \u0628\u0647\u0627. (\u0645\u062b\u0627\u0644: &#8220;\u0642\u0645\u062a \u0628\u062a\u062d\u0644\u064a\u0644 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a\u060c \u0648\u0627\u0643\u062a\u0634\u0641\u062a \u0623\u0646 \u062c\u0645\u0647\u0648\u0631\u0646\u0627 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641 \u064a\u062a\u0641\u0627\u0639\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0645\u0639 \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0641\u064a\u062f\u064a\u0648 \u0627\u0644\u0642\u0635\u064a\u0631. \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0623\u0637\u0644\u0642\u062a \u062d\u0645\u0644\u0629 \u0641\u064a\u062f\u064a\u0648 \u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0642\u0635\u0635 \u0646\u062c\u0627\u062d \u0627\u0644\u0639\u0645\u0644\u0627\u0621.&#8221;)<\/li>\n\n\n\n<li><strong>R (Result): \u0627\u0644\u0646\u062a\u064a\u062c\u0629:<\/strong> \u0635\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u062d\u0642\u0642\u062a\u0647\u0627. \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0643\u0644\u0645\u0627 \u0623\u0645\u0643\u0646. (\u0645\u062b\u0627\u0644: &#8220;\u0646\u062a\u064a\u062c\u0629 \u0644\u0647\u0630\u0647 \u0627\u0644\u062d\u0645\u0644\u0629\u060c \u0627\u0631\u062a\u0641\u0639 \u0627\u0644\u062a\u0641\u0627\u0639\u0644 \u0628\u0646\u0633\u0628\u0629 35% \u062e\u0644\u0627\u0644 \u0634\u0647\u0631\u064a\u0646\u060c \u0648\u062a\u062c\u0627\u0648\u0632\u0646\u0627 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0645\u062d\u062f\u062f\u060c \u0648\u0632\u0627\u062f\u062a \u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u0641\u0633\u0627\u0631\u0627\u062a \u0627\u0644\u0648\u0627\u0631\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0635\u0627\u062a \u0628\u0646\u0633\u0628\u0629 25%.&#8221;)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062d\u0636\u0651\u0631 \u0623\u0633\u0626\u0644\u062a\u0643 \u0627\u0644\u0630\u0643\u064a\u0629:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0647\u064a \u062d\u0648\u0627\u0631 \u0645\u062a\u0628\u0627\u062f\u0644. \u062a\u062d\u0636\u064a\u0631 \u0623\u0633\u0626\u0644\u0629 \u0630\u0643\u064a\u0629 \u0644\u0627 \u064a\u0638\u0647\u0631 \u0627\u0647\u062a\u0645\u0627\u0645\u0643 \u0641\u0642\u0637\u060c \u0628\u0644 \u064a\u0645\u0646\u062d\u0643 \u0623\u064a\u0636\u064b\u0627 \u0634\u0639\u0648\u0631\u064b\u0627 \u0628\u0627\u0644\u0633\u064a\u0637\u0631\u0629. \u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u064a\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0648\u0642\u0639\u0647\u0645 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a. \u0631\u0643\u0632 \u0639\u0644\u0649:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0623\u0633\u0626\u0644\u0629 \u0639\u0646 \u0627\u0644\u0641\u0631\u064a\u0642:<\/strong> &#8220;\u0643\u064a\u0641 \u062a\u0635\u0641\u0648\u0646 \u0628\u064a\u0626\u0629 \u0627\u0644\u0639\u0645\u0644 \u062f\u0627\u062e\u0644 \u0627\u0644\u0641\u0631\u064a\u0642\u061f \u0645\u0627 \u0647\u064a \u0623\u0643\u0628\u0631 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0648\u0627\u062c\u0647\u0647\u0627 \u0627\u0644\u0641\u0631\u064a\u0642 \u062d\u0627\u0644\u064a\u064b\u0627\u061f&#8221;<\/li>\n\n\n\n<li><strong>\u0623\u0633\u0626\u0644\u0629 \u0639\u0646 \u0627\u0644\u0646\u062c\u0627\u062d:<\/strong> &#8220;\u0643\u064a\u0641 \u064a\u0628\u062f\u0648 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0648\u0631 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u062a\u0629 \u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0648\u0644\u0649\u061f \u0645\u0627 \u0647\u064a \u0645\u0642\u0627\u064a\u064a\u0633 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 (KPIs)\u061f&#8221;<\/li>\n\n\n\n<li><strong>\u0623\u0633\u0626\u0644\u0629 \u0639\u0646 \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644:<\/strong> &#8220;\u0645\u0627 \u0647\u064a \u0641\u0631\u0635 \u0627\u0644\u062a\u0637\u0648\u0631 \u0648\u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0645\u0647\u0646\u064a \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0648\u0631\u061f&#8221;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0644\u0645\u062d\u0627\u0643\u0627\u0629 \u0647\u064a \u0645\u0641\u062a\u0627\u062d \u0627\u0644\u062b\u0642\u0629:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0637\u0644\u0628 \u0645\u0646 \u0635\u062f\u064a\u0642 \u0623\u0648 \u0641\u0631\u062f \u0645\u0646 \u0627\u0644\u0639\u0627\u0626\u0644\u0629 \u0625\u062c\u0631\u0627\u0621 \u0645\u0642\u0627\u0628\u0644\u0629 \u0648\u0647\u0645\u064a\u0629 \u0645\u0639\u0643. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0630\u0644\u0643 \u0645\u062a\u0627\u062d\u064b\u0627\u060c \u0633\u062c\u0644 \u0644\u0646\u0641\u0633\u0643 \u0641\u064a\u062f\u064a\u0648 \u0648\u0623\u0646\u062a \u062a\u062c\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629. \u0631\u0627\u062c\u0639 \u0627\u0644\u062a\u0633\u062c\u064a\u0644 \u0648\u0644\u0627\u062d\u0638 \u0644\u063a\u0629 \u062c\u0633\u062f\u0643\u060c \u0646\u0628\u0631\u0629 \u0635\u0648\u062a\u0643\u060c \u0648\u0648\u0636\u0648\u062d \u0625\u062c\u0627\u0628\u0627\u062a\u0643. \u0643\u0644\u0645\u0627 \u062a\u062f\u0631\u0628\u062a \u0623\u0643\u062b\u0631\u060c \u0623\u0635\u0628\u062d\u062a \u0627\u0644\u0625\u062c\u0627\u0628\u0627\u062a \u062a\u0644\u0642\u0627\u0626\u064a\u0629 \u0648\u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062d\u0631\u0631 \u0639\u0642\u0644\u0643 \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0648\u0627\u0631 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 &#8220;\u0645\u0627\u0630\u0627 \u0633\u0623\u0642\u0648\u0644\u061f&#8221;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0628\u062f\u0621 \u0641\u064a \u0631\u062d\u0644\u062a\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0635\u0641\u062d \u0622\u0644\u0627\u0641 \u0627\u0644\u0641\u0631\u0635 \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0639\u0644\u0649 \u0645\u0646\u0635\u0629 <strong><a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.google.com\/search?q=https:\/\/jobsdz.com\/jobs\">jobsdz.com\/jobs<\/a><\/strong> \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u0628\u0639\u0636 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0645\u0642\u0627\u0628\u0644\u0627\u062a\u0647\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0635\u0644 \u0627\u0644\u062b\u0627\u0644\u062b: \u0644\u064a\u0644\u0629 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 &#8211; \u0628\u0646\u0627\u0621 \u062d\u0635\u0646 \u0645\u0646 \u0627\u0644\u0647\u062f\u0648\u0621<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u064a\u0644\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0646\u0641\u0633\u0647\u0627. \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u062d\u0627\u0644\u0629 \u0645\u0646 \u0627\u0644\u0647\u062f\u0648\u0621 \u0627\u0644\u062c\u0633\u062f\u064a \u0648\u0627\u0644\u0639\u0642\u0644\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u062a\u062c\u0647\u064a\u0632 \u0627\u0644\u0644\u0648\u062c\u0633\u062a\u064a \u0627\u0644\u0643\u0627\u0645\u0644:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u064a \u0645\u0635\u062f\u0631 \u0645\u062d\u062a\u0645\u0644 \u0644\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u062e\u062a\u0631 \u0645\u0644\u0627\u0628\u0633\u0643:<\/strong> \u062c\u0647\u0632 \u0645\u0644\u0627\u0628\u0633 \u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629\u060c \u0646\u0638\u064a\u0641\u0629\u060c \u0648\u0645\u0643\u0648\u064a\u0629. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0647\u0627 \u0645\u0631\u064a\u062d\u0629.<\/li>\n\n\n\n<li><strong>\u0627\u062c\u0645\u0639 \u0645\u0633\u062a\u0646\u062f\u0627\u062a\u0643:<\/strong> \u0627\u0637\u0628\u0639 \u0646\u0633\u062e\u064b\u0627 \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0646 \u0633\u064a\u0631\u062a\u0643 \u0627\u0644\u0630\u0627\u062a\u064a\u0629\u060c \u0648\u0645\u0639\u0631\u0636 \u0623\u0639\u0645\u0627\u0644\u0643 (\u0625\u0646 \u0648\u062c\u062f)\u060c \u0648\u0642\u0627\u0626\u0645\u0629 \u0628\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u062a\u064a \u0623\u0639\u062f\u062f\u062a\u0647\u0627. \u0636\u0639\u0647\u0627 \u0641\u064a \u0645\u0644\u0641 \u0623\u0646\u064a\u0642.<\/li>\n\n\n\n<li><strong>\u0627\u0639\u0631\u0641 \u0637\u0631\u064a\u0642\u0643:<\/strong> \u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0639\u0631\u0641\u0629 \u0645\u0648\u0642\u0639 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0628\u0627\u0644\u0636\u0628\u0637 \u0648\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647. \u062e\u0637\u0637 \u0644\u0644\u0648\u0635\u0648\u0644 \u0642\u0628\u0644 \u0627\u0644\u0645\u0648\u0639\u062f \u0628\u0640 15 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u063a\u0630\u0651\u064a \u062c\u0633\u0645\u0643 \u0648\u0639\u0642\u0644\u0643 \u0628\u0630\u0643\u0627\u0621:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627 \u062a\u0623\u0643\u0644\u0647 \u0648\u062a\u0634\u0631\u0628\u0647 \u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u062c\u0646\u0628 \u0627\u0644\u0645\u0646\u0628\u0647\u0627\u062a:<\/strong> \u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 (\u0627\u0644\u0642\u0647\u0648\u0629\u060c \u0627\u0644\u0634\u0627\u064a\u060c \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629) \u0648\u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0643\u0631\u0631. \u0642\u062f \u062a\u0645\u0646\u062d\u0643 \u062f\u0641\u0639\u0629 \u0645\u0624\u0642\u062a\u0629 \u0644\u0643\u0646\u0647\u0627 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0646\u0648\u0645\u0643.<\/li>\n\n\n\n<li><strong>\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629:<\/strong> \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 (\u062f\u062c\u0627\u062c\u060c \u0633\u0645\u0643)\u060c \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 (\u0623\u0631\u0632 \u0628\u0646\u064a\u060c \u0628\u0637\u0627\u0637\u0627 \u062d\u0644\u0648\u0629)\u060c \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0623\u062a\u0642\u0646 \u0641\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062c\u0633\u062f\u064a:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0642\u0644\u0642 \u064a\u062a\u0631\u0627\u0643\u0645 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0643. \u062a\u0642\u0646\u064a\u0629 <strong>&#8220;\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a&#8221; (Progressive Muscle Relaxation)<\/strong> \u0647\u064a \u0623\u062f\u0627\u0629 \u0641\u0639\u0627\u0644\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0644\u062a\u0641\u0631\u064a\u063a \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0641\u064a \u0645\u0643\u0627\u0646 \u0647\u0627\u062f\u0626.<\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643. \u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0647\u0627 \u0628\u0642\u0648\u0629 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d.<\/li>\n\n\n\n<li>\u0623\u0631\u062e\u0650 \u0627\u0644\u0634\u062f \u0641\u062c\u0623\u0629 \u0648\u0644\u0627\u062d\u0638 \u0627\u0644\u0641\u0631\u0642.<\/li>\n\n\n\n<li>\u0627\u0646\u062a\u0642\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645: \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0627\u0644\u0628\u0637\u0646\u060c \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0627\u0644\u064a\u062f\u064a\u0646\u060c \u0627\u0644\u0631\u0642\u0628\u0629\u060c \u0648\u0627\u0644\u0648\u062c\u0647. \u0642\u0645 \u0628\u0634\u062f \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u062b\u0645 \u0623\u0631\u062e\u0647\u0627.<\/li>\n\n\n\n<li>\u062a\u0633\u062a\u063a\u0631\u0642 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u062d\u0648\u0627\u0644\u064a 15 \u062f\u0642\u064a\u0642\u0629 \u0648\u062a\u062a\u0631\u0643 \u062c\u0633\u0645\u0643 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0639\u0645\u064a\u0642.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0644\u0646\u0648\u0645 \u0647\u0648 \u0633\u0644\u0627\u062d\u0643 \u0627\u0644\u0633\u0631\u064a:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u0647\u0648 \u0623\u0642\u0648\u0649 \u0645\u0636\u0627\u062f \u0644\u0644\u0642\u0644\u0642. \u0648\u0641\u0642\u064b\u0627 \u0644\u062e\u0628\u0631\u0627\u0621 \u0641\u064a <strong><a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.sleepfoundation.org\/\">\u0645\u0624\u0633\u0633\u0629 \u0627\u0644\u0646\u0648\u0645 (Sleep Foundation)<\/a><\/strong>\u060c \u0641\u0625\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u062a\u0632\u064a\u062f \u0645\u0646 \u0646\u0634\u0627\u0637 \u0627\u0644\u0644\u0648\u0632\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u062a\u0648\u062a\u0631. \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 7-8 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f. \u062a\u062c\u0646\u0628 \u0627\u0644\u0634\u0627\u0634\u0627\u062a \u0642\u0628\u0644 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0645\u0627\u0631\u0633 \u0646\u0634\u0627\u0637\u064b\u0627 \u0647\u0627\u062f\u0626\u064b\u0627 \u0643\u0627\u0644\u0642\u0631\u0627\u0621\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0635\u0644 \u0627\u0644\u0631\u0627\u0628\u0639: \u064a\u0648\u0645 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 &#8211; \u0627\u0645\u062a\u0644\u0643 \u0627\u0644\u0644\u062d\u0638\u0629<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u064a\u0642\u0638\u062a. \u0627\u0644\u064a\u0648\u0645 \u0647\u0648 \u0627\u0644\u064a\u0648\u0645. \u0647\u062f\u0641\u0643 \u0627\u0644\u0622\u0646 \u0647\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0647\u062f\u0648\u0621 \u0627\u0644\u0630\u064a \u0628\u0646\u064a\u062a\u0647 \u0648\u062a\u0648\u062c\u064a\u0647 \u0637\u0627\u0642\u062a\u0643 \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0628\u062f\u0623 \u0635\u0628\u0627\u062d\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0644\u0627 \u062a\u0633\u062a\u0639\u062c\u0644:<\/strong> \u0627\u0633\u062a\u064a\u0642\u0638 \u0645\u0628\u0643\u0631\u064b\u0627 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u062a\u062c\u0646\u0628 \u0623\u064a \u0627\u0633\u062a\u0639\u062c\u0627\u0644.<\/li>\n\n\n\n<li><strong>\u0625\u0641\u0637\u0627\u0631 \u062e\u0641\u064a\u0641:<\/strong> \u062a\u0646\u0627\u0648\u0644 \u0625\u0641\u0637\u0627\u0631\u064b\u0627 \u064a\u0645\u0646\u062d\u0643 \u0637\u0627\u0642\u0629 \u0645\u0633\u062a\u062f\u0627\u0645\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0623\u0648 \u0627\u0644\u0628\u064a\u0636.<\/li>\n\n\n\n<li><strong>\u062a\u0623\u0645\u0644 \u0623\u0648 \u062a\u0646\u0641\u0633:<\/strong> \u062e\u0635\u0635 5-10 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u062a\u0623\u0645\u0644 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 4-7-8: \u0625\u0633\u0639\u0627\u0641 \u0623\u0648\u0644\u064a \u0641\u0648\u0631\u064a \u0644\u0644\u0642\u0644\u0642:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0645\u0648\u062c\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0633\u0648\u0627\u0621 \u0641\u064a \u0627\u0644\u0633\u064a\u0627\u0631\u0629 \u0623\u0648 \u0641\u064a \u063a\u0631\u0641\u0629 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0631\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u0623\u062b\u0628\u062a\u062a \u0641\u0639\u0627\u0644\u064a\u062a\u0647\u0627.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0646 \u0641\u0645\u0643.<\/li>\n\n\n\n<li>\u0623\u063a\u0644\u0642 \u0641\u0645\u0643 \u0648\u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0647\u062f\u0648\u0621 \u0645\u0646 \u0623\u0646\u0641\u0643 \u0645\u0639 \u0627\u0644\u0639\u062f \u062d\u062a\u0649 <strong>4<\/strong>.<\/li>\n\n\n\n<li>\u0627\u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643 \u0645\u0639 \u0627\u0644\u0639\u062f \u062d\u062a\u0649 <strong>7<\/strong>.<\/li>\n\n\n\n<li>\u0623\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0642\u0648\u0629 \u0645\u0646 \u0641\u0645\u0643 \u0645\u0639 \u0625\u0635\u062f\u0627\u0631 \u0635\u0648\u062a \u062e\u0641\u064a\u0641 \u0648\u0627\u0644\u0639\u062f \u062d\u062a\u0649 <strong>8<\/strong>.<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062f\u0648\u0631\u0629 3-4 \u0645\u0631\u0627\u062a. \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u062a\u0628\u0637\u0626 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0647\u062f\u0626 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0628\u0634\u0643\u0644 \u0641\u0648\u0631\u064a.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0642\u0648\u0629 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0635\u064a\u0627\u063a\u0629 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 (Cognitive Reframing):<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u062f\u062b \u0628\u0647\u0627 \u0645\u0639 \u0646\u0641\u0633\u0643 \u062a\u0634\u0643\u0644 \u0648\u0627\u0642\u0639\u0643. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0627\u0644\u0633\u0644\u0628\u064a\u060c \u0642\u0645 \u0628\u0625\u0639\u0627\u062f\u0629 \u0635\u064a\u0627\u063a\u0629 \u0623\u0641\u0643\u0627\u0631\u0643.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0642\u0648\u0644:<\/strong> &#8220;\u0623\u0646\u0627 \u062e\u0627\u0626\u0641 \u0645\u0646 \u0623\u0646 \u0623\u0641\u0633\u062f \u0627\u0644\u0623\u0645\u0631.&#8221;<\/li>\n\n\n\n<li><strong>\u0642\u0644:<\/strong> &#8220;\u0623\u0646\u0627 \u0645\u062a\u062d\u0645\u0633 \u0644\u0639\u0631\u0636 \u0645\u0647\u0627\u0631\u0627\u062a\u064a \u0648\u062e\u0628\u0631\u0627\u062a\u064a. \u0647\u0630\u0647 \u0641\u0631\u0635\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u062a\u0639\u0644\u0645.&#8221;<\/li>\n\n\n\n<li><strong>\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0642\u0648\u0644:<\/strong> &#8220;\u0645\u0627\u0630\u0627 \u0644\u0648 \u0644\u0645 \u0623\u0639\u062c\u0628\u0647\u0645\u061f&#8221;<\/li>\n\n\n\n<li><strong>\u0642\u0644:<\/strong> &#8220;\u0623\u0646\u0627 \u0647\u0646\u0627 \u0644\u0623\u0631\u0649 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0627\u0644\u0634\u0631\u0643\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u064a\u060c \u062a\u0645\u0627\u0645\u064b\u0627 \u0643\u0645\u0627 \u064a\u0631\u0648\u0646 \u0647\u0645 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0647\u0645.&#8221;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0624\u0643\u062f <strong><a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.apa.org\/topics\/anxiety\">\u062c\u0645\u0639\u064a\u0629 \u0639\u0644\u0645 \u0627\u0644\u0646\u0641\u0633 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 (APA)<\/a><\/strong> \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u0647\u064a \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0642\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0633\u062a\u063a\u0644 \u0644\u063a\u0629 \u0627\u0644\u062c\u0633\u062f: \u0648\u0642\u0641\u0629 \u0627\u0644\u0642\u0648\u0629 (Power Posing):<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u062f\u062e\u0648\u0644\u0643 \u0644\u0644\u0645\u0642\u0627\u0628\u0644\u0629 \u0628\u062f\u0642\u0627\u0626\u0642\u060c \u0627\u0630\u0647\u0628 \u0625\u0644\u0649 \u0645\u0643\u0627\u0646 \u062e\u0627\u0635 (\u0645\u062b\u0644 \u0627\u0644\u062d\u0645\u0627\u0645) \u0648\u0642\u0645 \u0628\u0640 &#8220;\u0648\u0642\u0641\u0629 \u0627\u0644\u0642\u0648\u0629&#8221;. \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0627\u0631\u0641\u0639 \u0630\u0642\u0646\u0643\u060c \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062e\u0635\u0631\u0643\u060c \u0648\u0627\u0628\u062a\u0633\u0645. \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u062a\u062e\u0627\u0630 \u0648\u0636\u0639\u064a\u0627\u062a \u062c\u0633\u062f\u064a\u0629 \u062a\u0639\u0628\u0631 \u0639\u0646 \u0627\u0644\u062b\u0642\u0629 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 (\u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644) \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062b\u0642\u0629 (\u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0631\u0648\u062d\u064a: \u0627\u0644\u0637\u0645\u0623\u0646\u064a\u0646\u0629 \u0628\u0627\u0644\u062f\u0639\u0627\u0621 \u0648\u0627\u0644\u062a\u0648\u0643\u0644:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646\u060c \u064a\u0645\u062b\u0644 \u0627\u0644\u062f\u0639\u0627\u0621 \u0648\u0627\u0644\u062a\u0648\u0643\u0644 \u0639\u0644\u0649 \u0627\u0644\u0644\u0647 \u0645\u0635\u062f\u0631\u064b\u0627 \u0639\u0638\u064a\u0645\u064b\u0627 \u0644\u0644\u0637\u0645\u0623\u0646\u064a\u0646\u0629 \u0648\u0627\u0644\u0633\u0643\u064a\u0646\u0629. \u0642\u0628\u0644 \u062f\u062e\u0648\u0644\u0643\u060c \u062e\u0630 \u0644\u062d\u0638\u0629 \u0644\u0644\u062f\u0639\u0627\u0621 \u0628\u0623\u0646 \u064a\u0648\u0641\u0642\u0643 \u0627\u0644\u0644\u0647\u060c \u0648\u064a\u0637\u0644\u0642 \u0644\u0633\u0627\u0646\u0643\u060c \u0648\u064a\u064a\u0633\u0631 \u0644\u0643 \u0627\u0644\u062e\u064a\u0631. \u062a\u0630\u0643\u0631 \u0623\u0646\u0643 \u0642\u0645\u062a \u0628\u0645\u0627 \u0639\u0644\u064a\u0643 \u0645\u0646 \u062a\u062d\u0636\u064a\u0631 \u0648\u062c\u0647\u062f\u060c \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u064a\u062f \u0627\u0644\u0644\u0647. \u0647\u0630\u0627 \u0627\u0644\u064a\u0642\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u0644 \u0639\u0628\u0626\u064b\u0627 \u062b\u0642\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0648\u064a\u0645\u0646\u062d\u0643 \u0633\u0644\u0627\u0645\u064b\u0627 \u062f\u0627\u062e\u0644\u064a\u064b\u0627. &#8220;\u0623\u0644\u0627 \u0628\u0630\u0643\u0631 \u0627\u0644\u0644\u0647 \u062a\u0637\u0645\u0626\u0646 \u0627\u0644\u0642\u0644\u0648\u0628&#8221;.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0635\u0644 \u0627\u0644\u062e\u0627\u0645\u0633: \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629 &#8211; \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0628\u0627\u0637\u0629 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