{"id":35274,"date":"2023-11-19T05:48:00","date_gmt":"2023-11-19T05:48:00","guid":{"rendered":"https:\/\/labayh.net\/?p=35274"},"modified":"2023-09-27T17:51:17","modified_gmt":"2023-09-27T17:51:17","slug":"dealing-with-depression-3","status":"publish","type":"post","link":"https:\/\/labayh.net\/en\/dealing-with-depression-3\/","title":{"rendered":"\u0643\u064a\u0641 \u0623\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u062d\u062f\u064a\u061f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0623\u062d\u062f \u0623\u0635\u0639\u0628 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u062a\u0646\u0627 \u0627\u0644\u0646\u0641\u0633\u064a\u0629\u061b \u0625\u0630 \u064a\u0639\u0627\u0646\u064a \u0645\u0627 \u064a\u0642\u0627\u0631\u0628 10 % \u0645\u0646 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class=\"wp-block-paragraph\">\u062a\u0628\u064a\u0651\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u062d\u0648\u0644 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0645\u0639\u0638\u0645 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0628\u0634\u0643\u0644 \u0645\u0634\u0627\u0628\u0647 \u0644\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629\u060c \u062d\u064a\u062b \u062a\u0642\u062f\u0651\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u062b\u0627\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0639\u0644\u0627\u062c \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0645\u062b\u0644: \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0638\u0647\u0631\u062a<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6335323\/\" target=\"_blank\" rel=\"noopener\"> a study<\/a> (Murri et al., 2019)\u060c \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0644\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0645\u0631 \u0627\u0644\u0645\u062a\u0648\u0642\u0639 \u0644\u0647\u0624\u0644\u0627\u0621 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u0648\u0643\u0627\u0646\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0631\u0636\u064a\u0629 \u062c\u062f\u064b\u0627 \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u0645 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u062f\u0648\u0627\u0626\u064a \u0639\u0644\u064a\u0647\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062c\u062f\u064b\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0648\u0627\u0644\u0645\u0645\u062a\u0639\u0629\u060c \u062d\u064a\u062b \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u0633\u0627\u0641\u0629 \u0642\u0635\u064a\u0631\u0629 \u0643\u0644 \u064a\u0648\u0645\u060c \u0623\u0648 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class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0624\u062f\u064a \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u060c \u0625\u0644\u0649 \u0633\u064a\u0637\u0631\u0629 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0633\u0644\u0628\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u062e\u0635\u060c \u0643\u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0628\u0627\u0644\u0641\u0634\u0644 \u0623\u0648 \u0639\u062f\u0645 \u0645\u062d\u0628\u0629 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0633\u0644\u0627\u0645 \u0644\u0644\u0634\u0639\u0648\u0631 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629. \u062a\u0635\u0628\u062d \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0628\u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0644\u0627 \u0634\u0639\u0648\u0631\u064a\u0629\u060c \u0645\u0627 \u064a\u0641\u0627\u0642\u0645 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\u0645\u0627 \u062a\u0641\u0643\u0631 \u0628\u0647).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u064a\u0635\u0627\u0628 \u0627\u0644\u0634\u062e\u0635 \u0628\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0645\u064a\u0644 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0644\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0623\u063a\u0630\u064a\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0645\u0644\u062d 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\u0631\u062f \u0641\u0639\u0644 \u0633\u0644\u0628\u064a \u0622\u062e\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0644\u0642\u0644\u0642 \u0641\u064a \u062d\u062f\u0648\u062b \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0634\u0645\u0644 \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0641\u064a \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0645\u0631\u064a\u062d \u0637\u0648\u0627\u0644 \u0627\u0644\u0644\u064a\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0627\u0630\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0643\u0644 \u0645\u0633\u0627\u0621\u060c \u0648\u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u0641\u0627\u0632 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0641\u064a \u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645.<\/li>\n\n\n\n<li>\u0644\u0627 \u062a\u0623\u0643\u0644 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0642\u0628\u0644 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u0634\u060c \u0648\u062a\u062c\u0646\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062d\u0627\u0648\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u063a\u0631\u0641\u0629 \u0627\u0644\u0646\u0648\u0645 \u0645\u0638\u0644\u0645\u0629 \u0648\u0647\u0627\u062f\u0626\u0629 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0648\u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0641\u064a \u0627\u0644\u063a\u0631\u0641\u0629 \u0645\u0631\u064a\u062d\u0629.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0646\u0648\u0645 \u0647\u0627\u0645 \u062c\u062f\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0628\u0627\u0642\u064a \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u062c\u062f\u064a\u062f \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062a\u0627\u0644\u0641\u0629. \u064a\u0624\u062f\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0644\u064a\u0644\u064a \u062c\u064a\u062f \u064a\u0648\u0645\u064a\u064b\u0627 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062e\u0641\u0641 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 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class=\"wp-block-paragraph\">\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0636\u062d\u0643 \u0623\u062d\u062f \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0646\u0634\u0627\u0637\u0627\u062a \u0645\u062b\u0644: \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u0645\u0633\u0631\u062d\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0645\u064a\u062f\u064a\u0629 \u0623\u0648 \u0627\u0644\u0623\u0641\u0644\u0627\u0645\u060c \u0623\u0648 \u0627\u0644\u0636\u062d\u0643 \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646\u060c \u0623\u0648 \u0645\u062c\u0631\u062f \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0645\u0633\u0644\u064a\u0629 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href=\"https:\/\/www.intrepidmentalhealth.com\/blog\/9-self-help-solutions-for-reducing-symptoms-of-depression\" target=\"_blank\" rel=\"noopener\">9 Self-Help Solutions for Reducing Symptoms of Depression (intrepidmentalhealth.com),<\/a> Intrepid Mental Wellness, Retrieved 10\/08\/2023.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" dir=\"ltr\">2- <a href=\"https:\/\/www.healthline.com\/health\/depression#causes\" target=\"_blank\" rel=\"noopener\">22 Ways to Cope With Your Depression (healthline.com),<\/a> Healthline Media LLC, Retrieved 10\/08\/2023.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" dir=\"ltr\">3- Belvederi Murri, Martino, et al.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6335323\/\" target=\"_blank\" rel=\"noopener\"> \u201cPhysical Exercise in Major Depression: Reducing the Mortality Gap While Improving Clinical Outcomes.\u201d<\/a> Frontiers in psychiatry vol. 9 762. 10 Jan. 2019, doi:10.3389\/fpsyt.2018.00762.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0623\u062d\u062f \u0623\u0635\u0639\u0628 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u062a\u0646\u0627 \u0627\u0644\u0646\u0641\u0633\u064a\u0629\u061b \u0625\u0630 \u064a\u0639\u0627\u0646\u064a \u062d\u0648\u0627\u0644\u064a 10 % \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0633\u0646\u0648\u064a\u064b\u0627\u060c \u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0639\u0644\u0649 \u0635\u0639\u064a\u062f \u0627\u0644\u0639\u0627\u0626\u0644\u0629 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\u062d\u0648\u0644\u0647.<\/p>","protected":false},"author":710,"featured_media":35275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[],"class_list":["post-35274","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-15","category-6","entry"],"_links":{"self":[{"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/posts\/35274","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/users\/710"}],"replies":[{"embeddable":true,"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/comments?post=35274"}],"version-history":[{"count":1,"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/posts\/35274\/revisions"}],"predecessor-version":[{"id":35276,"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/posts\/35274\/revisions\/35276"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/media\/35275"}],"wp:attachment":[{"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/media?parent=35274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/categories?post=35274"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/labayh.net\/en\/wp-json\/wp\/v2\/tags?post=35274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}