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<h4 class="sub_head">à¨à©±à¨ ਨਵਾਠਠਧਾਰ ਲੱà¨à©</h4>
<p>à¨à¨à¨¿à¨°à¨à¨¾à¨°, à¨à¨¼à¨¿à¨à¨¦à¨¾à¨¤à¨° ਲà©à¨ ਸਥਿਰ ਹà©à¨£à¨¾ ਸ਼à©à¨°à© à¨à¨°à¨¦à© ਹਨ. ਪਰ ਦਰਦਨਾਠਨà©à¨à¨¸à¨¾à¨¨ ਤà©à¨ ਬਾਠਦ, à¨à¨¹ ਨਹà©à¨ ਹ੠<a rel="nofollow noopener" target="_blank" href="https://doi.org/10.1097/PSY.0000000000000717">ਹਫà©à¨¾-ਦਫà©à© ਦ੠à¨à¨¾à¨µà¨¨à¨¾ ਲਠਠਸਾਧਾਰਣ</a> ਮਹà©à¨¨à¨¿à¨à¨ à¨à¨¾à¨ ਸਾਲਾਠਲà¨. ਸ਼à©à¨°à©à¨à¨¤ ਵਿੱà¨, à¨à¨ªà¨£à© à¨à¨ª ਨà©à©° ਵੱਡ੠ਸਰà¨à¨°à© ਤà©à¨ ਠà©à¨ ਹà©à¨£ ਵਾਲ੠ਵਿਠà¨à¨¤à© ਵਾà¨à¨ ਵਿਵਹਾਰ à¨à¨°à©: ਠà¨à¨¸à¨° à¨à¨°à¨¾à¨® à¨à¨°à©, ਹà©à¨²à© ਹà©à¨²à© ਵਧ੠ਠਤ੠à¨à¨ªà¨£à© .ਰà¨à¨¾ ਦ੠ਰੱà¨à¨¿à¨ à¨à¨°à©.</p>
<p>ਸ਼à©à¨°à© ਵਿੱà¨, ਤà©à¨¸à©à¨ ਸਿਰਫ à¨à©à¨à©, à¨à¨¾à¨£à©-ਪà¨à¨¾à¨£à© à¨à¨¾à¨°à¨à¨¾à¨ ਨà©à©° ਪà©à¨°à¨¬à©°à¨§à¨¿à¨¤ à¨à¨°à¨¨ ਦ੠ਯà©à¨ ਹ੠ਸà¨à¨¦à© ਹà©, à¨à¨¿à¨µà©à¨ à¨à¨¿ à¨à¨ªà¨£à© ਦੰਦ ਬà©à¨°à¨¸à¨¼ à¨à¨° ਰਹ੠ਹਨ à¨à¨¾à¨ à¨à¨ªà¨£à¨¾ ਬਿਸਤਰਾ ਯਾਦà¨à¨¾à¨° ਬਣਾà¨, à¨à© à¨à¨¿ ਮà©à¨ à¨à©±à¨¥à© ਯਾਦ à¨à¨° ਰਿਹਾ ਹਾà¨. à¨à¨¹ ਠà©à¨ ਹà©. ਹà©à¨£à©, ਤà©à¨¹à¨¾à¨¡à¨¾ à¨à¨à© à¨à¨ à¨à©°à¨® à¨à¨¿à¨à¨à¨¦à¨¾ ਹà©, <a rel="nofollow noopener" target="_blank" href="https://doi.org/10.1080/074811899201046">à¨à©±à¨ ਵਾਰ ਵਿੱਠà¨à©±à¨ ਪà©à¨°à¨¬à©°à¨§à¨¿à¨¤ à¨à¨¦à¨®</a>, </p>
<p>à¨à¨¿à¨µà©à¨ à¨à¨¿ ਤà©à¨¹à¨¾à¨¨à©à©° ਹਰ ਰà©à¨à¨¼ ਦà©à¨à¨ à¨à¨¼à¨¿à©°à¨®à©à¨µà¨¾à¨°à©à¨à¨ ਦਾ ਸਾਹਮਣਾ à¨à¨°à¨¦à© ਹਨ, à¨à¨°à¨¾à¨® ਲਠà¨à¨à©à¨¹à¨¾ ਦ੠à¨à¨à¨¿à¨ ਦਿà¨. ਬà©à¨°à©à¨à¨ ਦ੠ਮà©à¨¤ ਤà©à¨ ਬਾਠਦ, à¨à¨¦à©à¨ ਵ੠ਮà©à¨ ਥà¨à¨¾à¨µà¨ à¨à¨¾à¨ à¨à¨¾à¨µà¨¾à¨¤à¨®à¨ à¨à¨¾à¨° ਨà©à©° ਠਸਹਿ ਹ੠à¨à¨¾à¨à¨¦à¨¾ ਹਾà¨, ਮà©à¨ à¨à©±à¨ à¨à¨à¨¾à¨ ਨà©à©° ਲà©à¨à¨£ ਲਠਲਿà¨à¨à¨. ਮà©à¨ à¨à¨¸ ਨà©à©° à¨à¨¦à©à¨ ਦਰਦ ਪà©à¨°à¨¬à©°à¨§à¨¨ ਵà¨à©à¨ ਨਹà©à¨ ਪà¨à¨¾à¨£à¨¿à¨, ਪਰ à¨à¨¸ ਨ੠ਸਠਤà©à¨ ਮà©à¨¸à¨¼à¨à¨² ਦਿਨਾਠਲਠਮà©à¨°à© ਮਦਦ à¨à©à¨¤à©. </p>
<p>ਸà©à¨ ਦ੠ਸਿਧਾà¨à¨¤à¨¾à¨ ਦ੠ਠਨà©à¨¸à¨¾à¨°, à¨à©à¨¤à© ਸà©à¨ ਵਿੱਠਸਠਤà©à¨ ਮਹੱਤਵਪà©à¨°à¨£ à¨à¨¾à¨°à¨à¨¾à¨ ਵਿੱà¨à©à¨ à¨à©±à¨ ਹ੠ਸਿੱà¨à¨£à¨¾ ਹ੠<a rel="nofollow noopener" target="_blank" href="https://doi.org/10.1891/9780826134752">à¨à¨¾à¨µà¨¨à¨¾à¨¤à¨®à¨ ਦਰਦ ਦਾ ਪà©à¨°à¨¬à©°à¨§à¨¨ ਠਤ੠ਬਰਦਾਸ਼ਤ à¨à¨°à©</a>à¨à¨¨à©à¨¹à¨¾à¨ ਪà©à¨°à¨£à¨¾à¨²à©à¨à¨ ਨà©à©° à¨à¨ªà¨£à© à¨à¨ª ਨà©à©° ਨà©à¨à¨¸à¨¾à¨¨ ਦਾ à¨à¨¾à¨° ਮਹਿਸà©à¨¸ à¨à¨°à¨¨ ਦ੠à¨à¨à¨¿à¨ ਦà©à¨£à© à¨à¨¾à¨¹à©à¨¦à© ਹà©. </p>
<p>ਪਰ ਦਰਦ ਪà©à¨°à¨¬à©°à¨§à¨¨ ਸਿਰਫ ਸੱਠਲੱà¨à¨£ ਬਾਰ੠ਨਹà©à¨ ਹà©. à¨à¨¸à¨¦à¨¾ ਠਰਥ à¨à¨¹ ਵ੠ਮਤਲਬ ਹ੠ਬਿਨਾਠਦà©à¨° ਤà©à¨ ਦà©à¨° ਰਹà©, à¨à© à¨à¨¬à¨°à¨¾à¨¹à¨, ਸà©à©°à¨¨ ਹà©à¨£à¨¾ ਠਤ੠ਥà¨à¨¾à¨µà¨ ਦਾ à¨à¨¾à¨°à¨¨ ਬਣ ਸà¨à¨¦à¨¾ ਹà©. à¨à¨¿à¨µà©à¨ à¨à¨¿ ਬà©à¨°à©à¨à¨ à¨à¨¹à¨¿à©°à¨¦à© ਸਨ, &#8220;à¨à©à¨à¨¾ à¨à¨¸ ਨà©à©° ਹà©à¨ ਾਠà¨à©à©±à¨à¨£à¨¾ ਹà©.&#8221; <a rel="nofollow noopener" target="_blank" href="https://doi.org/10.1080/074811899201046">à¨à¨¾à¨£à¨¬à©à©±à¨ à¨à©</a> à¨à¨¸ ਦ੠ਦà©à¨à¨°à¨¾ à¨à¨à¨ à¨à© à¨à¨¾à¨ à¨à¨°à¨¾à¨® ਦà©à¨à¨°à¨¾ à¨à¨ªà¨¤ à¨à©à¨¤à© ਸà©à¨ ਵਾਪਸ à¨à¨°à¨¨à¨¾ ਸੰà¨à¨µ ਹ੠ਸà¨à¨¦à¨¾ ਹà©.</p>
<p>à¨à¨¸ ਵਿਠà¨à¨ªà¨£à© à¨à¨ª ਨà©à©° à¨à¨¿à©±à¨à¨£à¨¾ ਵ੠ਸ਼ਾਮਲ ਹà©à©°à¨¦à¨¾ ਹ੠à¨à¨¦à©à¨ ਸà©à¨ ਦà©à¨à¨ ਲਹਿਰਾਠਹਿੱਠਹà©à©°à¨¦à©à¨à¨ ਹਨ.</p>
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<h4 class="sub_head">ਦà©à¨à¨¦à¨¾à¨ ਪਲਾਠਦਾ ਸਾਹਮਣਾ à¨à¨°à¨¨ ਦ੠ਪੰਠà¨à©à¨à© ਪਰ ਸ਼à¨à¨¤à©à¨¸à¨¼à¨¾à¨²à© ਤਰà©à¨à©</h4>
<p>à¨à¨¹ ਪੰਠਸਧਾਰਣ ਸਬà©à¨¤ ਠਧਾਰਤ à¨à¨ªà¨à¨°à¨£ ਹਨ à¨à© ਦà©à¨à¨¦à¨¾à¨ ਪਲ ਤà©à¨¹à¨¾à¨¡à© ਲਠà¨à¨¾à¨ ਦà©à¨à© ਪਿà¨à¨° ਲਠਸਹਿਣਸ਼à©à¨² à¨à¨°à¨¦à© ਹਨ. à¨à¨¹ ਦਰਦ ਨà©à©° à¨à¨¼à¨¤à¨® ਨਹà©à¨ à¨à¨°à¨¨à¨à©, ਪਰ à¨à¨¹ à¨à¨²à¨¦à© ਹ੠à¨à©±à¨à©, à¨à©à¨¤à© ਸà©à¨ ਦ੠ਸੱà¨à© ਪਾਸ੠ਤà©à¨ ਰਾਹਤ ਦ੠ਸà¨à¨¦à© ਹਨ. </p>
<p>1. à¨à¨à©±à¨²à¨¤à¨¾ ਨà©à©° à¨à¨à¨¾à¨à¨£ ਲਠਨਰਮ ਸੰਪਰà¨</p>
<p>à¨à¨ ਹੱਥ à¨à¨ªà¨£à© à¨à¨¾à¨¤à©, ਪà©à¨ à¨à¨¾à¨ ਹà©à¨²à© ਹà©à¨²à© à¨à¨ªà¨£à© à¨à¨²à©à¨¹ &#8216;ਤ੠ਰੱà¨à© &#8211; à¨à¨¿à©±à¨¥à© ਵ੠ਤà©à¨¸à©à¨ à¨à¨¸à¨¾à¨¨à© ਨਾਲ ਦਰਦ ਹà©à¨à¨à¨¦à© ਹà©. ਹà©à¨²à© ਹà©à¨²à© ਸਾਹ. à¨à¨¿à¨µà©à¨ à¨à¨¿ ਤà©à¨¸à©à¨ ਸਾਹ ਲà©à¨à¨¦à© ਹà©, ਹà©à¨²à© ਹà©à¨²à© à¨à¨¾à¨ à¨à¨ªà¨£à© ਮਨ ਵਿਠà¨à¨¹à©: &#8220;à¨à¨¹ ਦà©à¨à© ਹà©à©°à¨¦à¨¾ ਹà©.&#8221; ਫਿਰ, &#8220;ਮà©à¨ à¨à©±à¨¥à©&#8221; ਹਾਠ&#8220;à¨à¨¾à¨&#8221; ਮà©à¨ à¨à¨¸ ਵਿੱਠà¨à¨à©±à¨²à¨¾ ਨਹà©à¨ ਹਾà¨. &#8221; à¨à©±à¨ ਤà©à¨ ਦ੠ਮਿੰਠਲਠਰਹà©, à¨à¨¾à¨ à¨à¨¦à©à¨ ਤੱਠà¨à¨°à¨¾à¨® ਮਹਿਸà©à¨¸ à¨à¨°à©. </p>
<p>à¨à¨¹ ਮਦਦ à¨à¨°à¨¦à¨¾ ਹà©: ਦà©à©±à¨ ਠà¨à¨¸à¨° ਤà©à¨¹à¨¾à¨¨à©à©° à¨à©à¨¹ ਲà©à¨à¨¦à¨¾ ਹà©, à¨à¨¹ ਸਰà©à¨°à¨ ਸੰਬੰਧਾਠਲਠਦà©à¨à© ਹà©à©°à¨¦à¨¾ ਹà©. <a rel="nofollow noopener" target="_blank" href="https://doi.org/10.1016/j.cpnec.2021.100091">ਸà©à¨à© ਸਵà©-ਠਹਿਸਾਸ</a>ਸਵà©-ਰਹਿਮ ਦਾ ਠà¨à¨¿à¨à¨¸, ਵà©à¨à¨¾à¨¸ ਨਰਵ ਨà©à©° à¨à¨¿à¨°à¨¿à¨à¨¸à¨¼à©à¨² à¨à¨°à¨¦à¨¾ ਹà©, à¨à© à¨à¨¿ ਦਿਲ ਦ੠à¨à¨¤à©, ਸਾਹ ਲà©à¨£ ਠਤ੠ਤਣਾਠਦ੠ਬਾਠਦ ਸ਼ਾà¨à¨¤ à¨à¨µà¨¾à¨¬ ਨà©à©° ਨਿਯਮਤ à¨à¨°à¨¨ ਵਿੱਠਸਹਾà¨à¨¤à¨¾ à¨à¨°à¨¦à¨¾ ਹà©. à¨à¨¹ <a rel="nofollow noopener" target="_blank" href="https://doi.org/10.1002/jclp.21923">à¨à¨¸à¨¼à¨¾à¨°à© à¨à¨°à¨®à© ਠਤ੠à¨à¨°à¨¾à¨à¨à¨¡à¨¿à©°à¨ ਪà©à¨°à¨¦à¨¾à¨¨ à¨à¨°à¨¦à¨¾ ਹà©</a>ਦà©à¨à©à© ਦ੠à¨à¨à©±à¨²à¨¤à¨¾ ਨà©à©° à¨à¨à¨¾à¨à¨£à¨¾.</p>
<p>2. ਵà©à¨µ ਰਾà¨à¨¡ </p>
<p>à¨à¨¦à©à¨ ਸà©à¨ ਵਧਦਾ ਹà©, ਤਾਠਦ੠ਤà©à¨ ਪੰਠਮਿੰਠਲਠà¨à¨¾à¨à¨®à¨° ਸà©à¨ à¨à¨°à©. à¨à¨¾à¨µà¨¨à¨¾ ਨਾਲ ਰਹà©. ਸਾਹ. à¨à¨¸ ਫà©à¨¸à¨²à© ਤà©à¨ ਬਿਨਾਠà¨à¨¸ ਨà©à©° ਵà©à¨à©. à¨à© à¨à¨¹ ਬਹà©à¨¤ à¨à¨¼à¨¿à¨à¨¦à¨¾ ਹà©, à¨à¨ªà¨£à© à¨à¨ª ਨà©à©° ਸੰà¨à©à¨ª ਵਿੱਠਧਿà¨à¨¨ à¨à¨à¨à¨¾à¨, à¨à¨¿à¨µà©à¨ à¨à¨¿ ਪਿੱà¨à© à¨à¨¿à¨£à©, ਫਿਰ à¨à¨¤à¨®à¨¾ ਤ੠ਵਾਪਸ à¨à¨¾à¨ ਠਤ੠ਧਿà¨à¨¨ ਦਿਠà¨à¨¿ à¨à¨¹ à¨à¨¿à¨µà©à¨ à¨à¨² ਸà¨à¨¦à¨¾ ਹà©.</p>
<p>à¨à¨¹ à¨à¨¿à¨à¨ ਮਦਦ à¨à¨°à¨¦à¨¾ ਹà©: à¨à¨¾à¨µà¨¨à¨¾à¨µà¨¾à¨ ਤਰਲਾਠਵਾà¨à¨ ਹà©à©°à¨¦à©à¨à¨ ਹਨ. à¨à¨¹ ਹà©à¨¨à¨° à¨à¨¬à¨°à¨¾à¨¹à¨ ਤà©à¨ ਬਿਨਾਠà¨à¨¾à¨µà¨¨à¨¾à¨¤à¨®à¨ ਵਿà¨à¨¾à¨¸ ਦ੠ਦà©à¨°à¨¾à¨¨ ਤà©à¨¹à¨¾à¨¨à©à©° ਪà©à¨¸à¨¼ à¨à¨°à¨¨ ਵਿੱਠਸਹਾà¨à¨¤à¨¾ à¨à¨°à¨¦à¨¾ ਹà©, ਠਤ੠à¨à¨¹ ਤà©à¨¹à¨¾à¨¨à©à©° à¨à¨¹ à¨à¨¾à¨£à¨¨ ਵਿੱਠਸਹਾà¨à¨¤à¨¾ à¨à¨°à¨¦à¨¾ ਹ੠à¨à¨¿ ਸੰਮà©à¨²à¨¨ ਤà©à¨ ਬਿਨਾਠਠਤ੠ਤà©à¨¹à¨¾à¨¨à©à©° ਨਸ਼ਠà¨à©à¨¤à© ਬਿਨਾà¨. à¨à¨¹ à¨à¨à¨°à¨¸à¨¼à¨¤ à¨à¨°à¨¦à¨¾ ਹ੠<a rel="nofollow noopener" target="_blank" href="https://www.guilford.com/books/DBT-Skills-Training-Manual/Marsha-Linehan/9781462516995">ਦਵੰਦਵਾਦ੠ਥà©à¨°à©à¨ªà©</a>à¨à¨¾à¨ ਡà©.ਬà©.à¨à©., à¨à¨¿à¨¨à©à¨¹à¨¾à¨ ਦਾ ਠਨà©à¨à¨µ à¨à¨¨à©à¨¹à¨¾à¨ ਲà©à¨à¨¾à¨ ਲਠਸਬà©à¨¤ ਠਧਾਰਤ à¨à¨²à¨¾à¨ <a rel="nofollow noopener" target="_blank" href="https://cursosdepsicologia.com.ar/wp-content/uploads/2021/05/THEDIA1.pdf">ਤà©à¨¬à¨° à¨à¨¾à¨µà¨¨à¨¾à¨¤à¨®à¨ ਵਿà¨à¨¾à©</a>,</p>
<p>3. ਸà©à¨¹à¨£à¨¾</p>
<p>à¨à¨ªà¨£à© à¨à¨ª ਨà©à©° à¨à¨ ਵਿਠਲਪà©à¨à© <a rel="nofollow noopener" target="_blank" href="https://caregivingnetwork.com/blog/reading-room/sensory-tools-for-adult-anxiety-a-comprehensive-guide/">ਸਾਫਠà¨à©°à¨¬à¨²</a>à¨à©±à¨ à¨à¨°à¨ªà©à¨° à¨à¨¾à¨¨à¨µà¨° ਨà©à©° ਫà©à©. à¨à¨¾à¨ à¨à¨ªà¨£à© ਪਾਲਤ੠à¨à¨¾à¨¨à¨µà¨°à¨¾à¨ ਦ੠ਫਰ ਨà©à©° ਤà©à©à©. à¨à©à¨à¨¸à¨ &#8216;ਤ੠ਦ੠ਤà©à¨ ਪੰਠਮਿੰà¨à¨¾à¨ ਵੱਲ ਧਿà¨à¨¨ ਦਿà¨. ਹà©à¨²à© ਹà©à¨²à© ਸਾਹ ਲà¨.</p>
<p>à¨à¨¹ ਮਦਦ à¨à¨°à¨¦à¨¾ ਹà©: à¨à©à¨®à¨²à¨¤à¨¾ ਤà©à¨¹à¨¾à¨¡à© ਦਿਮਾà¨à© ਪà©à¨°à¨£à¨¾à¨²à© ਨà©à©° ਸà©à¨°à©±à¨à¨¿à¨ ਨà©à©° ਦਰਸਾà¨à¨à¨¦à© ਹà©. à¨à¨¹ <a rel="nofollow noopener" target="_blank" href="https://doi.org/10.3389/fpsyt.2020.555058">ਬਾà¨à© ਦਿੰਦਾ ਹà©</a> à¨à¨¦à©à¨ ਸ਼ਬਦਾਠਲਠਦਰਦ ਬਹà©à¨¤ à¨à©±à¨à¨¾ ਹà©à©°à¨¦à¨¾ ਹà©.</p>
<p>4. ਠੰਡ੠à¨à¨¾à¨°à© </p>
<p>ਡਾà¨à¨à¨° ਠà¨à¨¸à¨° ਡà©à¨¬à©à¨à© ਦ੠ਹà©à¨¨à¨°à¨¾à¨ ਦਾ ਸਮà©à¨¹ ਸਿà¨à¨¾à¨à¨à¨¦à© ਹਨ <a rel="nofollow noopener" target="_blank" href="https://www.psychologytoday.com/us/blog/building-a-life-worth-living/202412/4-science-backed-techniques-for-stress-and-anxiety-relief">ਸੰà¨à©à¨¤</a> ਦà©à©±à¨à¨¾à¨ ਦ੠ਦà©à¨°à¨¾à¨¨ à¨à¨¾à¨°à© ਪà©à¨°à¨¬à©°à¨§ à¨à¨°à¨¨ ਵਿੱਠਸਹਾà¨à¨¤à¨¾ à¨à¨°à¨¨ ਲਠà¨à¨¿à¨µà©à¨ à¨à¨¿ ਸà©à¨. à¨à¨¿à¨ª ਸà¨à©à¨à¨¡à¨¸: </p>
<p>ਤਾਪਮਾਨ: à¨à¨¼à©à¨à¨¾à¨® ਦ੠ਵਰਤà©à¨ à¨à¨°à©, à¨à¨¿à¨µà©à¨ à¨à¨¿ ਬਰਫ਼ ਫà©à© à¨à¨¾à¨ à¨à¨¿à¨¹à¨°à© &#8216;ਤ੠ਠੰਡ੠ਪਾਣ੠ਨà©à©° à¨à¨²à¨¾à¨à¨£ ਲà¨, à¨à¨ ਵਧà©à¨ à¨à¨µà¨¾à¨¬ ਦà©à¨£ ਲਠਲà¨à¨¾à¨.</p>
<p>ਸà¨à¨¤ ਠà¨à¨¿à¨à¨¸: ਤਣਾਠà¨à©±à¨¡à¨£ ਲਠਲਹਿਰ ਦ੠à¨à©à¨à© à¨à¨¿à¨¹à© ਫà¨à¨¦à© ਹà©à¨.</p>
<p>ਸਾਹ: ਸਾਹ <a rel="nofollow noopener" target="_blank" href="https://uhs.berkeley.edu/sites/default/files/breathing_exercises_0.pdf">ਹà©à¨²à©, ਨਿਯੰਤਰਿਤ ਸਾਹ</a> à¨à¨¤à©à¨à¨¨à¨¾ ਨà©à©° à¨à¨à¨¾à¨à¨£ ਲà¨. ਦ੠ਤà©à¨ à¨à¨¾à¨° ਸà¨à¨¿à©°à¨à¨¾à¨ ਲਠਹà©à¨²à© ਹà©à¨²à© ਸਾਹ ਲà¨, ਫਿਰ à¨à¨¾à¨° ਤà©à¨ à¨à© ਸà¨à¨¿à©°à¨ ਲਠਸਾਹ ਲà¨.</p>
<p>ਪà©à¨°à¨à¨¤à©à¨¸à¨¼à©à¨² ਮਾਸਪà©à¨¸à¨¼à© revention ਿੱਲ: ਤਣਾਠਠਤ੠ਮà©à¨«à¨¤ ਵਿਠà¨à¨¤à©à¨à¨¤ ਮਾਸਪà©à¨¸à¨¼à© ਸਮà©à¨¹ ਤਣਾਠਨà©à©° à¨à¨à¨¾à¨à¨£ ਲà¨.</p>
<p>à¨à¨¹ ਮਦਦ à¨à¨°à¨¦à¨¾ ਹà©: ਸà©à¨ ਦ੠ਦà©à¨°à¨¾à¨¨, ਦਿਮਾà¨à© ਪà©à¨°à¨£à¨¾à¨²à© à¨à©±à¨-ਰਿà¨à¨à¨¤à¨¾à¨ ਦ੠ਵਿà¨à¨à¨¾à¨° ਸਵਿੰਠà¨à¨° ਸà¨à¨¦à© ਹà©, à¨à¨¿à¨µà©à¨ à¨à¨¬à¨°à¨¾à¨¹à¨ ਠਤ੠ਰà©à¨¸à¨¿à©°à¨ ਠਵਸਥਾ à¨à¨¿à¨µà©à¨ à¨à¨¿ ਸà©à©°à¨¨ ਹà©à¨£à¨¾ ਠਤ੠à¨à¨¦à¨¾à¨¸à©.</p>
<p>ਨਿੱà¨à© ਪà©à¨°à¨¤à©à¨à¨°à¨® ਵੱà¨à¨°à© ਹਨ, ਪਰ ਠੰਡ੠à¨à¨à¨¸à¨ªà©à¨à¨° ਬਰਬਾਦ੠ਦ੠ਪਲਾਠਵਿੱਠਸ਼ਾà¨à¨¤ ਹà©à¨£ ਲਠਸ਼ਾà¨à¨¤ à¨à¨°à¨¨ ਵਿੱਠਸਹਾà¨à¨¤à¨¾ à¨à¨° ਸà¨à¨¦à© ਹਨ, à¨à¨¦à©à¨ à¨à¨¿ ਸਾਹ ਲà©à¨£ à¨à¨¾à¨ ਮਾਸਪà©à¨¸à¨¼à© ਦà©à¨à¨ à¨à©à¨à¨¾à¨ ਦਾ ਸ਼ਾà¨à¨¤ ਹà©à©°à¨¦à¨¾ ਹà©. </p>
<p>5. à¨à¨ªà¨£à© ਦਰਦ ਨà©à©° ਦਰà¨à¨¾ </p>
<p><a rel="nofollow noopener" target="_blank" href="https://doi.org/10.1111/1467-6427.12345">à¨à¨ªà¨£à© ਦਰਦ ਨà©à©° ਦਰà¨à¨¾ ਦਿà¨</a> 1 ਤà©à¨ 10. ਫਿਰ ਪà©à©±à¨à©, &#8220;à¨à¨¹ 7 10 ਨਹà©à¨?&#8221; à¨à¨¾à¨ &#8220;à¨à¨¦à©à¨ ਥà©à©à¨¾ ਬਿਹਤਰ ਸà©?&#8221; à¨à© ਵ੠ਮਦਦ à¨à¨°à¨¦à¨¾ ਹ੠ਲਿà¨à©.</p>
<p>à¨à¨¹ ਮਦਦ à¨à¨°à¨¦à¨¾ ਹà©: ਧਿà¨à¨¨ ਦà©à¨£à¨¾ ਥà©à©à¨¾ ਰਾਹਤ ਦ੠à¨à¨®à©à¨¦ à¨à¨°à¨¦à¨¾ ਹà©. à¨à¨¹ ਤà©à¨¹à¨¾à¨¨à©à©° ਯਾਦ ਦਿਵਾà¨à¨à¨¦à¨¾ ਹ੠à¨à¨¿ ਦਰਦ ਸਥਿਰ ਨਹà©à¨ ਹà©, ਠਤ੠ਰਾਹਤ ਦ੠ਥà©à©à©à¨¹à© ਪਲਾਠਠਸਲ ਠਤ੠ਠਰਥਪà©à¨°à¨¨ ਹਨ. </p>
<p>à¨à¨¥à©à¨ ਤਠà¨à¨¿ à¨à¨¨à©à¨¹à¨¾à¨ ਡਿਵਾà¨à¨¸à¨¾à¨ ਦ੠ਨਾਲ ਵà©, ਠà¨à© ਵ੠ਪਲ ਨਹà©à¨ ਹà©à¨£à¨à© à¨à© ਠਸਹਿ ਮਹਿਸà©à¨¸ à¨à¨°à¨¨ ਯà©à¨ ਨਹà©à¨ ਹà©à©°à¨¦à©, à¨à¨¦à©à¨ à¨à¨µà¨¿à©±à¨ ਠਸਹਿ ਠਤ੠ਹਨà©à¨°à¨¾ ਹà©à©°à¨¦à¨¾ à¨à¨¾à¨ªà¨¦à¨¾ ਹà©.</p>
<p>à¨à¨¨à©à¨¹à¨¾à¨ ਪਲਾਠਵਿà¨, à¨à¨ªà¨£à© à¨à¨ª ਨà©à©° ਯਾਦ ਦਿਵਾਠà¨à¨¿ ਤà©à¨¹à¨¾à¨¨à©à©° ਹà©à¨£ ਠੱà¨à© ਵਧਣ ਦ੠à¨à¨¼à¨°à©à¨°à¨¤ ਨਹà©à¨ ਹà©. à¨à¨¹ ਸਰਲ ਰà©à¨®à¨¾à¨à¨ ਰ ਨ੠ਮà©à¨¨à©à©° à¨à¨¨à©à¨¹à¨¾à¨ ਪਲਾਠਵਿੱਠਮਦਦ à¨à©à¨¤à© à¨à© ਮà©à¨ ਪà©à¨°à© ਤਰà©à¨¹à¨¾à¨ à¨à¨¬à¨°à¨¾à¨à¨ ਸà©; à¨à¨¦à©à¨ ਮà©à¨ à¨à¨¹ ਨਹà©à¨ ਵà©à¨à¨£à¨¾ à¨à¨¾à¨¹à©à©°à¨¦à¨¾ à¨à¨¿ ਠà¨à¨²à© à¨à©°à¨à© ਤਠਮà©à¨ à¨à¨¿à¨µà©à¨ ਬà¨à¨¾à¨à¨à¨¾, à¨à¨µà¨¿à©±à¨ ਵਿੱਠਬਹà©à¨¤ à¨à©±à¨. à¨à¨ªà¨£à© à¨à¨ª ਨà©à©° ਦੱਸà©: à¨à¨¸ ਪਲ ਤà©à¨ ਬà¨à©. ਫਿਰ ਠੱà¨à©. </p>
<p>à¨à¨«à¨¼à¨¤ ਸੰà¨à¨ ਹਾà¨à¨²à¨¾à¨à¨¨ (1-800-985-59590) à¨à¨¾à¨ à¨à©à¨¦à¨à©à¨¸à¨¼à© ਠਤ੠ਸੰà¨à¨à¨à¨¾à¨²à©à¨¨ ਲਾà¨à¨«à¨²à¨¾à¨à¨¨ (988) ਦà©à¨¸à¨¤à¨¾à¨, ਸਲਾਹà¨à¨¾à¨°à¨¾à¨ à¨à¨¾à¨ ਹà©à¨à¨²à¨¾à¨à¨¨ &#8216;ਤ੠à¨à©à¨à¨¦à© ਹਨ. à¨à© ਡà©à©°à¨à© à¨à¨¾à¨µà¨¨à¨¾à¨¤à¨®à¨ ਦਰਦ ਤà©à¨¹à¨¾à¨¡à© ਤਾਲਾ ਲà¨à¨¾à¨à¨à¨¦à¨¾ ਰਹਿੰਦਾ ਹà©, ਤਾਠà¨à©à¨ à¨à¨°à© <a rel="nofollow noopener" target="_blank" href="https://doi.org/10.1002/da.20775">ਪà©à¨¸à¨¼à©à¨µà¨° ਮਦਦ</a>,</p>
<p>ਸਹਾà¨à¨¤à¨¾ ਠਤ੠ਦà©à¨à¨à¨¾à¨² ਦ੠ਨਾਲ, ਤà©à¨¸à©à¨ à¨à¨¸ ਬਦਲ੠ਦà©à¨¨à©à¨à¨ ਦ੠ਠਨà©à¨à©à¨² ਹà©à¨£à¨¾ ਸ਼à©à¨°à© à¨à¨° ਦਿà¨à¨à©. ਸਮà©à¨ ਦ੠ਨਾਲ, ਦਰਦ ਨਰਮ ਹ੠ਸà¨à¨¦à¨¾ ਹà©, à¨à¨¾à¨µà©à¨ à¨à¨¹ à¨à¨¦à© ਵ੠ਪà©à¨°à© ਤਰà©à¨¹à¨¾à¨ ਨਹà©à¨ à¨à¨²à¨¿à¨ à¨à¨¾à¨à¨¦à¨¾, ਠਤ੠ਤà©à¨¸à©à¨ ਹà©à¨²à© ਹà©à¨²à© ਸà©à¨, ਪਿà¨à¨° ਠਤ੠ਹਿੰਮਤ ਵਾਲ੠à¨à¨à¨¾à¨° ਦ੠à¨à©à¨µà¨¨ ਨਾਲ ਦà©à¨¬à¨¾à¨°à¨¾ ਬਣਾ ਸà¨à¨¦à© ਹà©.</p>
<p><b><i>,</i></b><i>ਲà©à¨¸à¨¾ ਬà©à¨°à©à¨¸-ਲà©à¨¨<b> à¨à¨ ਹà©</b>ਸà©à¨¸à¨¼à¨² ਵਰਠਦ੠à¨à¨¸à¨à¨¸à¨¸à¨à¨° ਪà©à¨°à©à¨«à©à¨¸à¨°, ਹਾਯਾà¨à¨¸à©à¨à¨¨-ਡਾà¨à¨¨ ਯà©à¨¨à©à¨µà¨°à¨¸à¨¿à¨à© ਤੱà¨) </i></p>
<p><i>(à¨à¨¸ ਲà©à¨ ਨà©à©° ਸਿਰà¨à¨£à¨¾à¨¤à¨®à¨ à¨à¨¾à¨®à¨¨à¨à¨¼ ਲਾà¨à¨¸à©à¨à¨¸ ਠਧà©à¨¨ à¨à©±à¨²à¨¬à¨¾à¨¤ à¨à¨°à¨à© ਮà©à© ਸਥਾਪਿਤ à¨à©à¨¤à¨¾ à¨à¨¿à¨ ਹà©. ਠਸਲ ਲà©à¨ ਨà©à©° à¨à©±à¨¥à© ਪà©à©à¨¹à©: <a rel="nofollow noopener" target="_blank" href="https://theconversation.com/grief-feels-unbearable-disorienting-and-chaotic-a-grief-researcher-and-widow-shares-evidence-based-ways-to-face-the-early-days-of-loss-262423">https://thoversions.com/ ਮਨà©à¨§à¨¿à¨-à¨à¨®-à¨-à¨-ਰà©à¨¸à¨°à¨à¨°-à¨à¨¸à©à¨°à¨à¨°- ysesercher-ysearcher- ysearcherch- ysarewscherch- shles-avenue-avenue-away-and-way-to-way-to-face-to-de-off-de-off-de-off-262422222422222222222224222222222222222223</a>,</i></p>
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<div class="comments-shares share-page flex print-hide" data-artid="69943963" data-title="Grief feels unbearable, disorienting and chaotic – a grief researcher and widow shares evidence-based ways to face the early days of loss" data-url="https://www.thehindu.com/sci-tech/health/grief-feels-unbearable-disorienting-and-chaotic-a-grief-researcher-and-widow-shares-evidence-based-ways-to-face-the-early-days-of-loss/article69943963.ece">
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<p> ਲਿੰà¨à¨¡à¨à¨¨ </p>
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ਦੁੱਖ ਅਸਹਿ, ਵਿਵੇਕਸ਼ੀਲ, ਵਿਵੇਕਸ਼ੀਲ ਅਤੇ ਹਫੜਾ-ਦਫੜੀ-ਇਕ ਸੋਗ ਖੋਜਕਰਤਾ ਅਤੇ ਵਿਧਵਾ ਨੁਕਸਾਨ ਦੇ ਸ਼ੁਰੂਆਤੀ ਦਿਨਾਂ ਦਾ ਸਾਹਮਣਾ ਕਰਨ ਲਈ ਸਬੂਤ-ਅਧਾਰਤ methods ੰਗਾਂ ਨੂੰ ਸਾਂਝਾ ਕਰਦੇ ਹਨ
