HofsAa;g cf/fdbfoL cEof;sf] g]kfnL nLlk

cGhg s'df/ 9sfn -@)&#-)(_

lrlsT;f dgf]laå/ lrlsT;f ;'k/La]Ifs ax';f‘:s[lts dgf];fdflhs ;:yfafn'jf6f/, sf7df08f}, g]kfn

HofsAa;g cf/fdbfoL cEof;

(Jacobson’s Progressive Muscular Relaxation)laleGg cWoog tyf cg';Gwfgn] cf/fdbfoL cEof;n] ;]jfu|flxx?nfO{ laleGg lsl;dsf tgfjx?;+u h'Wg, laleGg lsl;dsf dgf];fdflhs ;d:ofx?sf6 5'6sf/f kfpg, laleGg lsl;dsf dgf]/f]ux?sf6 d'lQm kfpg 7"nf] ;xof]u k'of{pb5 eGg] s'/fx? b]vfPsf 5g\ . cf/fdbfoL cEof; u/fpgsf] nfuL xfldn] ;]jfu|fxL;+u a;]/ klxNo} la:t[t n]vfhf]vf u/]sf] x'g'kb{5 lsgeg] la:t[t n]vfhf]vf gu/L of] cEof; u/fPdf o;n] ;]jfu|fxLnfO{ gsf/fTds c;/ ;d]t kfb{5 . laleGg ca:yfsf ;]jfu|fxLx?nfO{ cf/fdbfoL cEof; u/fpg' x'b}g lsgeg] To:tf ;]jfu|fxLn] /fd|f];+u ug{ ;Sb}gg\ . obL pgLx?n] u/Lxfn] eg] klg laleGg lsl;dsf ;d:ofx? b]vf kb{5g\ . h:t} jfsjfsL nfUg], l/¨6f nfUg], 6fpsf] b'Vg], zl//sf laleGg efu jf c¨x? b'Vg] cflb . o;}u/L o;n] df+;k];Ldf b'vfO{ pTkGg ug{] x'gfn] s;}nfO{ klxn]b]lvg} df+;k];Lsf] b'vfO{ 5 eg] To:tf ;]jfu|fxLnfO{ cf/fdbfoL cEof; gu/fpg' /fd|f] x'G5 . d'6'sf] /f]u ePsf ;]jfu|fxLx?nfO{ slxNo} cf/fdbfoL cEof; u/fpg' x'b}g\ .

obL /fd|f];+u t/Lsf gldnfO{ u/fO{Psf] / w]/}nfdf] ;do;Dd lg/Gt/ u/fO{/xsf] cj:yfdf ;]jfu|fxL s]lx ;dosf] nflu cfkm\gf ;a} jftfj/0f tyf ;a} s'/fx? la;{g ;d]t k'Ub5 h;nfO{ c¨|]|lhdf Depersonalized elgG5 . To;}n] w]/} nfdf] ;do;Dd lg/Gt/ cf/fdbfoL cEof; u/fpg' x'b}g\ . cf/fdbfoL cEof;n] slxn]sflx Panic attack u/fpg] x'bf‘ klxNo} Panic attack ePsf ;]jfu|fxLnfO{ cf/fdbfoL cEof; u/fpg' x'b}g\ . k]6sf] ;Nols|of u/]sf ;]jfu|fxLx?nfO{ ;Nols|of u/]sf] t'?Gt} jf s]xL ;donfO{ of] cEof; u/fpg' x'b}g\ . cf/fdbfoL cEof;n] ;]jfu|fxLx?nfO{ laleGg ;d:ofx?af6 s|lds ?kn] ;'wf/ u/fpb5 . h;nfO{ b'O{ efudf af8g ;lsG5 : zfl//Ls tyf dfgl;s:

Physiological (zfl//Ls)

Psychological (dfgl;s)

Relaxation of muscles df+;k]l;nfO{ l;lynLs/0f u/fp5 jf df+;k]l;nfO{ cf/fd lbG5 .

Improves self-concept and self-esteem cfTdf cawf/0f jf cfTd;Ddfg a[lb u/fpb5\ .

Helpful in Migraine and tension type headache,as well as in epilepsy dfO{u|]g jf tgfasf sf/0f 6fpsf] b'vfO{ 5 eg] To;nfO{ Go"gLs/0f u5{ jf 36fpb5 To;}u/L 5f/]/f]usf] sDkgnfO{ sd ug{ ;xof]lu x'G5 .

Reduces anxiety b'lZrGtf 36fpb5 .

Effective in treating backaches 9f8 b'vfO{ jf zl//sf k5fl8sf efusf] b'vfO{df k|efjsf/L l;¢ 5 .

Reduces depression pbfl;kgnfO{ sd ug{ ;xof]uL x'G5 .

Chronic pain (lb3{ b'vfO{nfO{ sd u/fp‘b5 .)

Helps in insomnia lgb|f;DalGw ;d:of ePsf ;]jfu|fxLnfO{ a/bfg l;¢ x'G5 .

Chemotherapy s]df]y]/flk rnfO{/x]sf ;]jfu|fxLx? nfO{ nfebfos x'G5 .

Helps in alcoholism dfbskbfy{ ;]jgstf{x?nfO{ tntn sd ug{ ;xof]lu x'G5 .

High blood pressure pRr /Qmrfk ePsf ;]jfu|fxLnfO{ kmfO{bfhgs x'G5 .

Helps in drug abuse nfu" kbfy{sf ;]jgstf{x?df pgLx?sf] ;]jgsf] dft|f 36fpg lgs} k|

efjsf/L b]lvPsf] 5 . Digestive disturbances kfrg k|ls|of /fd|f] agfpg jf ;'rf? u/fpg dåQ ub{5 .

Helps in fatigue zfl//Ls ysfgnfO{ sd ug{ dåt ub{5 .

Immunity enhancement zfl//Ls k|lt/f]wfTds Ifdtf clea[lb u/fpg ;xof]u ub{5 .

HofsAa;g cf/fdbfoL cEof;sf]

t/LsfProcess of Jacobson’s Progressive Muscular Relaxation)HofsAa;g cf/fdbfoL cEof; laleGg t/Lsf / cf;gdf ug{ ;lsG5, oxf+ ;]jfu|fxLnfO{ pTtfgf] kf/]/ e'O{df ;'tfP/ u/fpg] t/Lsf tyf lalwsf af/]df l;sfO{b} 5 . of] lalwdf ;]jfu|fxLnfO{ zl//sf ;Dk"0f{ efu jf c¨x? tGSofpg / v'DRofpg nufO{G5, h'g xftaf6 ;'? u/]/ 6fpsf], cg'xf/sf efux?, 3f‘l6sf efux?, 5flt / lk7\o"sf efux?, sDd/, 9f8 / k]6sf efux?, u'Ktf¨sf efux? / sld|s ?kn] v'§fsf efux? tGSofpg] / v'DRofpg] u/LG5 .

;]jfu|flxnfO{ e'Odf pQfgf] k/]/ ;'Tg cfu|x ug]{ / xft / v'§fnfO{ c¨]hL cIf/sf] “V” cfsf/df /fVg nufpg], To;kl5 ;]jfu|flxnfO{ Psgf;n] dfly s'g} Pp6f laGb'df x]g{ nufpg] . ca la:tf/} la:tf/} cvf+ lrDnb} hfg] k'/} cvf+ lrDng], s'g}klg xfntdf cf+vf gvf]Ng] olb s;}sf] s]xL ldn]g eg] d cfP/ ldnfO{ lbG5' .

Gffsaf6 5flt / k]6 b'a} km'Ng] u/L nfdf] :jfz tfGg] Ps}l5g /f]Sg] / gcflQsg, gx8a8fO{sg la:tf/} 5f]8g] . ............................@

xftpQfgf] k/]/ ;'t]kl5 xftnfO{ klg pQfgf] kfg{ nufpg] xft pQfgf] kf/]/ la:tf/} la:tf/} d'l7\ kfb}{ hfg] /

k'/} d'l7\ s:b} hfg'xf]; olta]nf tkf+O{sf] xTs]nf tyf cf}nfsf ;a} efux? tGs]sf 5g cfkm\gf] ;a} Wofgx?nfO{ z/L/sf tGs]sf xftsf efux?df s]Gb|Lt ug'{xf];\ (! @ #) ca la:tf/} la:tf/} xftnfO{ v's'nf] kfb{} n}hfg'xf]; ........................... @

b'a} xftdf ux|f} ;fdfgx? 5g\, ux|f} ;fdfgx?n] xftx? lylrPsf 5g ca b'a} xftn] ux|f} ;fdfgx? prfNg' xf]; (lhd u/]em} u/]/ prfNg' xf]; ) olta]nf tkfO{sf xftsf ;a} efu (xTs]nfsf efux?, gfl8sf efux?, kfv'/fsf efux? tGs]sf 5g\) cfkm\gf ;Dk"0f{ Wofgx?nfO{ xftsf tGs]sf efux?df s]Gb|Lt ug'{xf];\ ca la:tf/} la:tf/} xftnfO{ tn tn /fVb} v's'nf] kfb{} n}hfg'xf]; ................................. @

xftnfO{ 3f]K6f] kf/]/ /fVg'xf]; / la:tf/} la:tf/} xftnfO{ tn v'6\flt/ tGSofpg'xf]; olta]nf tkfO{sf] xft / kfv'/fsf efux? tlGsPsf 5g\ cfkm\gf] ;Dk"0f{ Wofgx?nfO{ tlGsPsf efux?df slGb|t ug{'xf]; / la:tf/} la:tf/} xftnfO{ v's'nf] kfb{} n}hfg'xf]; / ;fdfGo ca:yfdf /fVg'xf]; ........................ @

Gffsaf6 5flt / k]6 b'a} km'Ng] u/L nfdf] :jfz tfGg'xf]; Ps}l5g /f]Sg'xf]; / gcflQsg, gx8a8fO{sg la:tf/} 5f]8g'xf]; .

cg'xf/lgwf/: cf‘vf+ lrlDnP/ lgwf/sf] efunfO{ v'DRofpg' xf]; olta]nf tkfO{sf] lgwf/sf efux? d'hf k/]sf jf v'lDrPsf jf tlGsPsf 5g\ cfkm\gf] ;a} Wofgx?nfO{ lgwf/sf d'hf k/]sf jf v'lDrPsf jf tlGsPsf efux?df slGb|t ug{'xf]; / la:tf/} la:tf/} tlGsPsf lgwf/sf] efunfO{ v's'nf] kfb{} n}hfg'xf]; / ;fdfGo ca:yfdf n}hfg'xf]; t/ cf‘vf+ gvf]Ng'xf];........................ @

cf‘vf+: cf‘vf+ lrlDnP/} cf‘vf+df w'nf] kg{ nfUbf jf s'g} ls/f kg{nfUbf h;/L cf‘vf+sf] efu 6Dd kf/]/ lrDnG5f+} To;}u/L lrDng' xf]; / cfkm\gf] ;a} Wofgx?nfO{ cf‘vf+sf] tlGsPsf] efudf s]lGb|t ug{'xf]; / la:tf/} la:tf/} tlGsPsf cf‘+vfsf]] efunfO{ v's'nf] kfb{} n}hfg'xf]; / ;fdfGo ca:yfdf n}hfg'xf]; t/ cf‘vf+ gvf]Ng'xf]; ........................ @

gfs: cf‘vf lrlDnPs} ca:yfdf k/af6 tkfO{nfO{ dgkg{] ;'uGw cfO{/x]sf] 5 . Tof] ;'uGwn] ubf{ tkfO{sf] gfssf] efu k'/} tlGsPsf] 5 . cfkm\gf] ;a} Wofgx?nfO{ gfssf] tlGsPsf] efudf s]lGb|t ug'{xf]; / la:tf/} la:tf/} tlGsPsf gfssf]] efunfO{ v's'nf] kfb{} n}hfg'xf]; / ;fdfGo ca:yfdf n}hfg'xf]; t/ cf‘vf+ gvf]Ng'xf]; ........................ @

lha|f] : cf‘vf lrlDnPs} ca:yfdf cfkm\gf] lha|f]sf] 6'Kkf]n] d'v let|sf] tfn'sf] efunfO{ hf]8n] jf a]:;/L 7]Ng'xf]; . olta]nf tkfO{sf] lha|f]sf] efu tyf d'v let|sf] tfn'sf] efu tlGsPsf] 5 . cfkm\gf] ;a} Wofgx?nfO{ lha|

f] tyf d'v let|sf] tfn'sf] tlGsPsf] efudf s]lGb|t ug'{xf]; / la:tf/} la:tf/} tlGsPsf lha|f] tyf d'vsf] tlGsPsf] efunfO{ v's'nf] kfb{} n}hfg'xf]; / ;fdfGo ca:yfdf n}hfg'xf]; t/ cf‘vf+ gvf]Ng'xf]; ........................ @

bf‘t: tNnf] bf‘t / dflyNnf] bf‘t Ps cfk;df 6Dd kf/]/ hf]8g' xf]; / tNnf] bf‘tn] dflyNnf] bf‘tnfO{ / dflyNnf] bf‘tn] tNnf] bf‘tnfO{ 7]nd7]nf ug'{xf]; . olta]nf tkfO{sf] RofKk'sf jf ufnfsf j/Lk/Lsf efux? tlGsPsf 5g\ cfkm\g" ;Dk"0f{ WofgnfO{ RofKk'sf jf ufnfsf j/Lk/Lsf tlGsPsf efux?df s]lGb|t ug'{xf];\ / la:tf/} la:tf/} tlGsPsf bf‘t tyf RofKk'sf jf ufnfsf j/Lk/Lsf] efunfO{ v's'nf] kfb{} n}hfg'xf]; / ;fdfGo ca:yfdf n}hfg'xf]; t/ cf‘vf+ gvf]Ng'xf]; ........................ @

cf]7: l;¨f] :ofp vfbf h;/L cf ug{' x'G5 To;}u/L 7"nf] cf ug{' xf];\ olta]nf tkfO{sf] cf]7sf] efu k'/} tlGsPsf] 5, cfkm\g" ;Dk"0f{ WofgnfO{ d'vsf] tlGsPsf] efu jf cf]7sf] efudf s]lGb|t ug'{xf];\ / la:tf/} la:tf/} cf]7nfO{ ;fdfGo cj:yfdf Nofpg'xf];\ t/ cf‘vf+ gvf]Ng'xf]; ........................ @

Gffsaf6 5flt / k]6 b'a} km'Ng] u/L nfdf] :jfz tfGg'xf]; Ps}l5g /f]Sg'xf]; / gcflQsg, gx8a8fO{sg la:tf/} 5f]8g'xf]; .

6fpsf]uw{g: 6fpsf] la:tf/} dfyL p7fP/ Rofk"n] 5flt 5'g] k|of; ug'{xf]; oltv]/ tkfO{sf] uw{gsf] efu tlGsPsf] 5, cfkm\g" ;Dk"0f{ WofgnfO{ uw{gsf] efudf s]lGb|t ug{'xf]; / la:tf/} la:tf/} 6fpsf]nfO{ tn ;fdfGo cj:yfdf /fVg'xf]; t/ cf‘vf+ gvf]Ng'xf];........................ @

3f‘l6: 6fpsf]sf] k5fl8sf] efun] hldgdf 6]s]/ 3f‘l6sf] efunfO{ dfly p7fpg' xf]; olta]nf tkfO{sf] 3f‘l6sf] cufl8sf] efu tlGsPsf] 5 cfkm\g" ;Dk"0f{ WofgnfO{ 3f‘l6sf] tlGsPsf] cufl8sf efudf s]lGb|t ug{'xf]; / la:tf/} la:tf/} 6fpsf]nfO{ tn ;fdfGo cj:yfdf /fVg'xf]; t/ cf‘vf+ gvf]Ng'xf];........................ @

3f‘l6sf] bf‘of efu: 6fpsfnfO{] la:tf/} dfyL p7fP/ k'/} af‘of tkm{ df]8g'xf];\, olta]nf tkfO{sf] 3f‘l6sf] bf‘of efu tlGsPsf] 5, cfkm\g" ;Dk"0f{ WofgnfO{ 3f‘l6sf] tlGsPsf] bf‘of efudf s]lGb|t ug{'xf]; / la:tf/} la:tf/} 6fpsf]nfO{ l;wf cj:yfdf NofP/ tn /fVg'xf]; t/ cf‘vf+ gvf]Ng'xf];........................ @

3f‘l6sf] af‘of efu: 6fpsfnfO{] la:tf/} dfyL p7fP/ k'/} bf‘of tkm{ df]8g'xf];\, olta]nf tkfO{sf] 3f‘l6sf] af‘of efu tlGsPsf] 5, cfkm\g" ;Dk"0f{ WofgnfO{ 3f‘l6sf] tlGsPsf] af‘of efudf s]lGb|t ug{'xf]; / la:tf/} la:tf/} 6fpsf]nfO{ l;wf cj:yfdf NofP/ tn /fVg'xf]; t/ cf‘vf+ gvf]Ng'xf]; ........................ @

Gffsaf6 5flt / k]6 b'a} km'Ng] u/L nfdf] :jfz tfGg'xf]; Ps}l5g /f]Sg'xf]; / gcflQsg, gx8a8fO{sg la:tf/} 5f]8g'xf]; .

zl//sf] efusDd/ eGbf dfly ub{g tnsf] efu: b'a} sf‘wn] b'a} sfgnfO{ 5'g] sf]l;; ug'{xf];\, olta]nf tkfO{sf] ub{g eGbf tnsf] tyf sDd/ eGbf dflysf] efux? tlGsPsf 5g\, cfkm\g" ;Dk"0f{ WofgnfO{ ub{g eGbf tnsf] tyf sDd/ eGbf dflysf] tlGsPsf efux?df s]lGb|t ug{'xf]; / la:tf/} la:tf/} sf‘wnfO{ tn ;fdfGo cj:yfdf /fVg'xf]; t/ cf‘vf+ gvf]Ng'xf];........................ @

lk7\o' / 5fltsf] efu: lk7\o'sf] efun] hldgdf 6]s]/ 5fltsf] efunfO{ dfly p7fpg' xf];\, olta]nf tkfO{sf] lk7\o' / 5fltsf efux? tlGsPsf 5g\, cfkm\g" ;Dk"0f{ WofgnfO{ lk7\o' / 5fltsf] efudf s]lGb|t ug'{xf];, la:tf/} la:tf/} ;fdfGo cj:yfdf kms{g'xf];\ t/ cf‘vf+ gvf]Ng'xf]; ........................ @

9f8sf] efu: lk7\o' / lkmnfsf] efun] hldgdf 6]s]/ 9f8sf] efunfO{ dfly p7fpg' xf];\, olta]nf tkfO{sf] z/L/sf] k5fl8sf] k'/} efu tyf 9f8sf] efu tlGsPsf 5g\, cfkm\g" ;Dk"0f{ WofgnfO{ z/L/sf] k5fl8sf tyf 9f8sf] tlGsPsf efux?df s]lGb|t ug'{xf];, la:tf/} la:tf/} ;fdfGo cj:yfdf kms{g'xf];\ t/ cf‘vf+ gvf]Ng'xf]; ........................ @

k]6sf] efu: k]6sf] cu| efu jf cufl8sf] efu jf gfO{6f]sf] efunfO{ ;s];Dd let| tfGg'xf]; jf let| lvRg'xf];\, olta]nf tkfO{sf] k]6sf efux? tyf of}gf¨sf efux? tlGsPsf 5g\, cfkm\g" ;Dk"0f{ WofgnfO{ cfkm\gf] z/L/sf tlGsPsf efux?df s]lGb|t ug'{xf];, la:tf/}

la:tf/} ;fdfGo cj:yfdf kms{g'xf];\ t/ cf‘vf+ gvf]Ng'xf]; ........................ @

Gffsaf6 5flt / k]6 b'a} km'Ng] u/L nfdf] :jfz tfGg'xf]; Ps}l5g /f]Sg'xf]; / gcflQsg, gx8a8fO{sg la:tf/} 5f]8g'xf]; .

v'§fsf] efu3‘'8fsf] efu : v'§fnfO{ la:tf/} s's{'rfn] 6]s]/ dfly tfGg] / v'§fnfO{ cln k/ /fVg] ca la:tf/}, la:tf/} 3'8fnfO{ hf]8g] olta]nf tkfO{sf] 3‘'8f / 3‘'8feGbf tn / v'§fsf] k~hf eGbf dflysf efux? tlGsPsf 5g\, cfkm\g" ;Dk"0f{ WofgnfO{ cfkm\gf] v'§fsf 3‘'8fsf] tlGsPsf efux?df s]lGb|t ug'{xf];, la:tf/} la:tf/} ;fdfGo cj:yfdf kms{g'xf];\ t/ cf‘vf+ gvf]Ng'xf]; ........................ @

lt3|f / gnLv'§fsf] efu : ca la:tf/} b'a} v'§fnfO{ Pscfk;df 6Kk kf/]/ hf]8g' xf];, v'§fsf] k~hfsf] efunfO{ hldg tkm{ km}Nofpg' xf];\ o; cj:yfdf tkfO{sf] lt3|f / gnLv'§fsf] efu tlGsPsf 5g\, cfkm\g" ;Dk"0f{ WofgnfO{ cfkm\gf] v'§fsf tlGsPsf efux?df s]lGb|t ug'{xf];, la:tf/} la:tf/} ;fdfGo cj:yfdf kms{g'xf];\ t/ cf‘vf+ gvf]Ng'xf]; ........................ @

lk8'nf / lkmnfsf efux? : v'§fsf] k~hfsf] efunfO{ cfkm"tkm{ tfGg'xf]; olta]nf tkfO{sf] v'§fsf] k5fl8sf efux? lk8'nf / lkmnfsf efux? tlGsPsf 5g\, cfkm\g" ;Dk"0f{ WofgnfO{ cfkm\gf] v'§fsf k5fl8sf tlGsPsf efux?df s]lGb|t ug'{xf];, la:tf/} la:tf/} ;fdfGo cj:yfdf kms{g'xf];\ t/ cf‘vf+ gvf]Ng'xf]; ........................ @

v'§fsf] cf}nfsf efu: v'§fsf] k~hfsf] efunfO{ s's{'rfn] 6]s]/ dfly kmsf{P/{ l;wf kfg]{ / v'§fsf] cf}nfx?nfO{ efRg] olta]nf tkfO{sf] v'§fsf cf}nfx? k'/} tlGsPsf 5g\, cfkm\

g" ;Dk"0f{ WofgnfO{ cfkm\gf] v'§fsf cf}nfsf efux?df s]lGb|t ug'{xf];, la:tf/} la:tf/} ;fdfGo cj:yfdf kms{g'xf];\ t/ cf‘vf+ gvf]Ng'xf];........................ @

Gffsaf6 5flt / k]6 b'a} km'Ng] u/L nfdf] :jfz tfGg'xf]; Ps}l5g /f]Sg'xf]; / gcflQsg, gx8a8fO{sg la:tf/} 5f]8g'xf]; . ca la:tf/} b]a|] xftn] e"O{df 6]s]/ k'/} z/L/nfO{ bflxg] tkm{ kmsf{pg' xf];\, Ps}l5g ;f]xL ca:yfdf ;'lt/xg' xf];\, b'a} xftsf xTs]nfx? Ps cfk;df tftf] gx'Gh]n /u8g'xf]; / la:tf/} lrDn]sf] b'a} cf‘vfdf nu]/ cf‘vf 5f]lkg]u/L cf‘vfdf /fVg'xf];, xTs]nf cf‘vfdfg} ePsf] cj:yfdf cf‘vf vf]Ng'xf]; / la:tf/} xftn] 6]s]/ a:g'xf];\, Ps}kN6 em\jf§ p7bf nl8G5 .