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Way Of Calm Down In Anger

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  • Way Of Calm Down In Anger in Roman Urdu
  • Way Of Calm Down In Anger In Urdu

    Way Of Calm Down In Anger in Roman Urdu

    Sabsa pehlay baab main zikar howa tha kay gussa aap ko zehnee aur jismanee taur par khatray ka mukabila karnay kay leya taeyar karta hay.aap ke sooch gussa takhleeq karatey hay jabkay jismaney baidaree aur tanao isko indhan faraham kartay hain aur issay mazeed barahatay hain.issey bunyad par khud ko jismaney tor par thanda aur pursakoon banana aik eham amal hay jo gussay main mudakhilat karnay aur issa kam karnay kay leya apanaya jasakta hay.apnay tanao aur jismaney baidaree ko kam karnay kay leya aap bohat se technique muntakhib kar saktay hain.in main pathon ko batadreej dheela karna (pmr)progressive muscle relaxation,munnazam takhelaat…..(guided imagery),auto genic training.biofeedback aur istaghrak ke mukhtalif sakhlain shamil hain.agar in tareekon ko durast andaz main aur istaklal kay sath apnaya jae tau ya tareekay aap kay jisam main masbat tabdeleyan paida kartay hain.maslan heart rate blood pressure aur pathon kay tanao main makol kamme ate hay jab aap ko in tarekon ya mashkon ke maharat hojatey hay tau phir jab bhe aap ko jismaney tanao mehsos ho aur gussa ubharnay lagay tau khud ko (jimanee taur par)pur sakon karlatay hain.is baab main pursakon honay ke wo makhsos mashkain de jarahey hain jo gussay kay masayel say dochar afarad kameyabe say apna chukkay hain.in mashkon ke afadeyat ke tasdeek ko lorado state university kay psychologist jerry defin bachor aur inkay rafka-e-kar kartay hain.unhaon nay in kay amale mozahiray kay sath sabit keya hay kay yeh mashkain gussay ko khatir khuwah had tak kam karate hain.pathon ko batadreej dheela karna.(pmr).is technique main sekhaya jata hay kay jisam kay mukhtalif pathon ko makhsos tarbeyat kay sath tanao main laya aur phir dheela keya jata hay jab pathon kay kisi aik group ko tanao main laya jata hay tau zehnee irtaqaaz yane bharpoor tawaja kisi aisey pareshane par hotey hay jissay aap khud takhleq kar rahay hotay hain.das second kay baad aap khud ko pur sakon karlatay hain.apnay pathon ko dhela honay detain hain.aur phir in bhojhal aur garam mehsosat par tawaja detay hain jo aap nay khud takhleq keya.is amal main aap tanao main anay aur phir pursakon honay ke mutazaad kefeyaat ka tajarba kartay hain.tanao aur pursakon honay kay mehsosat kay darmeyan fark ko shanakht karnay ke tarbeyat aap ko btate hay kay aap ka gussa kis tarha ahista ahista janam leta hay.ap ka tanao aik tarahan ke tanbeh hota hay kay yehhe wakt hay,khud ko gussay main bharak uthnay say pehlay pursakon kar lejeya.pmr ke mashk karnay say pehlay kuch ehteyate tadabeer zaroree hain.maslan agar aap pehlay say pathon kay tanao kay kisi mislay main mubtelah hain tau mask shoro karnay say pehlay kis doctor say mashwara karlain.dosray number par pathon kay tanao kay doran ghoor kejeya kay aap ko koe dard ya takleef tau mehsos nahe hotee.apany pathon ko ziada sakhte say na akraain.agar aap ko kisi pathay main dard mehsos hota hay tau zaroree hay kay pathon kay is group ko tanao main lana say guraiz karain balkay sirf pathon ko dhela karnay ke mashk keya karain.pmr kay ibtadae tareekay takreban 25 minute latay hain.aik wakt main aap pathon kay aik group ko tanao main latay hain aur dheela kartay hain.iska aghaz bazoon kay pathon say keya jata hay aur phir tangon,peeth,chate,kandhon, gardan aur chehray kay pathon ke aik tarteeb kay sath atain hain.yahan takay aap ka pora jisam pursakon aur dheela hojata hay.pme mashk karnay kay leya hedayat dejarahe hay.hamara mashwara yeh hay kay in hedayaat ko tape record main tape karlain taka mashk kay doraan koe mudakhilat na ho aap ko mashk chaur kar kitaab say agley hidayaat ya rehnomae lena na parah.mashk kay tanao kay hissay kay doran sirf aik makhsos group kay pathon ko tanao main laeya aur is doraan jisam kay bakeya pathon ko dheela rakheya.is doran jisam kay kisi dosray hissay kay pathay bhe tanao main asaktay hain.lakin koshish kejeya kay aap ke tawajo sirf makhsos group kay pathon par rahay is mashk kay doraan amoman yeh hota hay kay khud ko pursakon karnay walay khayalaat kay doraan mutazaat khayalat zehan main ubhartay hain.lakin koshish kartay rahain kay apney tawajaa wapis pathon ke kefeyat ke  taraf rahay.poray amal kay doran bedaar aur mustarad rahain.khud ko pur sakon karnay ka amal itna khush gawar hota hay kay aap ko nend main mubtelah kar  sakta hay.is say bach kar rahain keyon kay is tarahan aap khud ko pursakon karnay ke maharat say mehroom rakhain gain.hidayaat: aap yeh tamam mashkain kisi aramdah kusee par baith kar,bistar par laita kar,ya farsh pah lait kar bhe kar saktay hain.kisi aisay gosha ya mokaam ka intakhaab jo khamoosh,pursakon,aur mudakhelat say azaad ho.(aghaz……aap in hidayaat ko onchey awaz main parha kar recod karlain).

    1. Narmee say ankh band kar lain.chand secnd tak behiso harkat bathay rahain aur apney hamwaar saans par tawaja dain.(30 second)

    2. Donon hathon ke mutheyan bheenchan aur apne kalaeyo,hathon aur ungaleyon main ubhartay howay tanao mehsos karain.is tanao par tawajo markooz karain aur dil he dil main khud ko is tanao aur khenchao sa paida hoany walee takleef dah amal say agah karain (mutheyan bhench kar tanao ke kefeyat 10 second tak barkarar rakhain.)Ab apna tanao khatam kardain aur apnay hath aur bazon ko dhela chor dain ab apna hathon main mojoda garam aur bojhal tabeyat ko mehsos karain aur tanao kay baraks mojooda kefeyat ka jayeza lain.apne tawaja dheelay hathon par markooz rakhain.(20 second) 

    3. Apnay baazoon ka kham dain aur kohniyoon ko apnay pehloon kay sath laga kar dabaen.kohniyoon ka andar ke taraf dabatay hoye aap kay baazoon main jo tanao paida ho raha hay is ko mehsoos karain.tanao ko barkrar rakhain(10 second). Ab apnay baazoon ko dheela chor dain aur inhain pehloon pay yaka yak girnay dain. Ab apnay baazoon main mojood bojhal aur garam lakin tanao say azad kaifiyat ko mahsoos karain (20 second). 

    4- ab apni tangoon kay zaray hissay ke taraf aen.apnay baazoon ko mornay ke koshish kart ay hoye panjoon ka rukh apnay chehray ke taraf karain.aap kay paoon,takhnoon,aur pindeliyon main tanao paida hoga.is per tawajja markooz karain.is tanao ko barkrar rakhain(10 second). Ab tangon kay zaray hissay ka tanao khatam kardain.paon dheelay chordain.rahat kay ahsas per tawajja markooz karain kiyon kay ab aap ke tangain pur sukoon ho rahe hain(20 second).

    5- aglay marhalay main tangoon kay balayee hissay main tanao paida karnay kay liye dono ghutno ko aik dusaray ke taraf dabaen aur apni tangoon ko bistar ya kursi (jis per aap baithain ya laytay hoye hain) say upar uthaen.aap ke rano main tanao paida hoga jab kay koolohon main khichao ka ahsas hoga.khud ko is takleef dah kaifiyat ka ahsas dilaen.tanao barkrar rakhain(10 second). ab yai tanao khatam kardain. tangoon ko nechay girnay dain.apni tangoon say khatam hoye tanaoon ko mahsoos karain. (20 second) 

    6-ab apnay pait ko andar ke taraf khainchain jaisay aap isay reerh ke haddy kay sath lagana chahtay hain.pait ko andar ke taraf khaichnay ka tanao mehsoos karain(10 second).ab pait ko dheela chordain aur tanao khatam honay dain.jisam kay is hissay main garmy aur tanao say azad kaifiyat ko mehsoos karain(20 second). 

    7-ab aik lamba gehra sans lain isay rook rakahin (10 second) apni phooli hoye chhaty main paida honay wala tanao mahsoos karain.aahista aahista sans kharij karain aur khatam hotay hoye tanao ke kaifiyat mahsoos karain.apnay hamwar aur mamool kay sans ke amdoraft per tawajja dain(20 second). 

    8-ab kandhoon ko uch kaen aur tasawor karain kay aap kay kandhain dori say bandhay hain aur kano ke taraf khaichnay ja rahay hain.apnay kandhoon,balaye pusht aur garden main paida hotay hoye tanao ko mahsoos karain.is tanao ko barkrar rakhain(10 second)ab tanaoon ko khatam kardain aur kandhoon ko nechay girnay dain.inhain is tarhan dheela chordain kay jahan tak mumkin hay yai nechay gir sakain.ab jisam kay is hissay main paida hinay walay tanao kay bad rahat ko mahsoos karain.(20 second) 

    9- apni thoreeko chhaty kay sath laganay ke koshish karain.is amal kay doran aap ke garden kay pechlay hissay main khichao paida hoga.is khichao aur tanao ko puri tarhan mahsoos karain(10 second).tanao khatam kardain aur sar upar utha lain gardan main khatam hotay hoye tanao ko mahsoos karain(20 second). 

    10-dantoon ko apas main bheench lain aur jabray main paida honay walay tanao aur sakht khichao ke kaifiyat mahsoos karain (10 second) ab tanao khatam kartay hoye muu dheela chordain.chehray aur jabray main khatam hotay tanao kay ahsas per tawajja dain (20 second)

    11.teory charha kar paishani pay tanao ke kaifiyat paida karain.paishani kay path thay main paida honay walay tanao ko mahsoos karain (10 second). Ab tanao khatam karnay kay liye teory khatam kardy .paishani par bannay wali silwatain tehleel hojaen ge aur paishani kay pathhoonmain rahat mahsoos hoge.is kaifiyat pay tawajja markooz rakhain.(20 second). 

    12-is marhalay par aap ka pura jisam dheela aur bhojal ho chukka hota hay.ab har dafa jab aap apna sans kharij kartay hain to khud say aik lafz kahain …sukoon…aur tasawur karain kay apnay her sans kay sath jisam ka tanao kharij kar rahay hain. kam az kam dus sans is tarhan kharij karain. 

    13-ab apni rawajja wapis apnay paoon ke taraf lay jaen aur garam bojhal pan kay ahsas par markooz karain. (30 second) in garam aur bojhal mahsoosat ko aahistah aahistah paoon say tangoon kay nichklay hissay ke taraf safar karnay dain.ab inhain yahan thairnay aur phailnay ka moka dain (30 second) pher inhain tangoon kay balaye hissoon ke taraf janay dain aur you mahsoos karain jaisay aap ke ranain garam aur bojhal ho rahe hain (30 second) ab is garmy kay ahsas ko rano say pait ke taraf muntakil honay dain aur kuch dair wahan mojood rahnay dain(30 second). ab apni pusht ke taraf utarta howa mahsoos karain. (30 second). 

    ab tasawor karain kay yai garam aur bojhal pan ka ahsas aap ke chhhty main phail raha hay. (30 second)ab is garam ahsas ko bazoon main muntakil honay dain(30 second) pher hathoon main(30 second). is ahsas ko kuch dair tak barkrar rakhain.jab aap kay bazoo aur hathoon main main garam aur bojhal pan ka ahsas ubharay to usay kandhoon ke taraf janay dain. (30 second) pher gardan main (30 second) aur akhir main yah ahsas chehray aur sar kay liye paida karain aur 30 seconds tak barkrar rakhain.in hidayat ko unchy awaz awaz main bol kar record karna khatam kardain.jab aap khud ko pur sukoon karnay wali is hikmat e amli say guzrain to gour karain kay aisa kartay hoye aap kay mahsoosat kiya hay? Is ahsas par tawajja markooz karnay ke koshish karain kay jaisay aap pur sukoon ho rahay hain. 

    jisam kay mukhtalif hisson main aap ko kis tarhan ka sukoon mahsos howa,usay yad rakhna aham aur zarori hay.agar pehly dafa aap ko achy tarhan pur sukoon honay ka ahsas na milay to himmat na hariye,maiyoos honay ke zarorat nahi.do char dafa jab aap aisa kar laingy to matlooba ahsas tari hona shuroo ho jaye ga.behtar nataij kay liye is tareekay kaar par aglay do haftoon tak din main aik bar zaroor amal ke jiye.is kay baad aglay tarikay kaar pay tawaja de jiye.

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