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คู่มือคลายเครียด(หนัง

  • 1. ‡ÎµœÎµ šnµ¤„¨µŠ„µ¦Áž¨¸É¥œÂž¨ŠšµŠ­´Š‡¤ž{‹‹»´œ ¦ª¤š´ÊŠª·™¸¸ª·˜š¸ÉÁ¦nŠ¦¸ ­nŠŸ¨Ä®o v‡ªµ¤Á‡¦¸¥—w „¨µ¥Áž}œ­·ÉŠÄ„¨o˜´ªš¸Éš»„‡œ˜o°ŠÁŸ·°¥nµŠ®¨¸„Á¨¸É¥ŠÅ—o¥µ„ Á¤º°Á„·—‡ªµ¤Á‡¦¸¥— ˜n¨³‡œ‹³¤¸ª·›¸„µ¦Ÿn°œ‡¨µ¥‡ªµ¤Á‡¦¸¥—˜„˜nµŠ„´œ É ‡ªµ¤Á‡¦¸¥—¨—¨Š™oµÄoª·›¸š¸ÉÁ®¤µ³­¤ ‹¹Š‹ÎµÁž}œ˜o°Š¤¸ª·›¸„µ¦‡¨µ¥Á‡¦¸¥—š¸ÉÁ®¤µ³­¤Â¨³ ­¦oµŠ­¦¦‡r Á¡ºÉ°žj°Š„µœŸ¨„¦³ššµŠ¨š¸É°µ‹Á„·—…¹Êœš´ÊŠÂ˜n˜œÁ°Š ‡¦°‡¦´ªÂ¨³­´Š‡¤ ª·›‡¨µ¥Á‡¦¸¥—¤¸®¨µ¥ª·›¸ š¸ÉœÎµÁ­œ°Äœ‡¼n¤º°Á¨n¤œ¸Ê¨oªœÁž}œª·›¸š¸É­µ¤µ¦™ž’·´˜·Å—o ¸ —oª¥˜œÁ°Š Ťn‹ÎµÁž}œ˜o°ŠÄoš»„ª·›¸ Á¨º°„ÁŒ¡µ³š¸ÉÁ®¤µ³­¤Â¨³šÎµÄ®ošnµœ¦¼o­¹„—¸…¹ÊœÁšnµœ´Êœ„È Á¡¸¥Š¡° „¦¤­»…£µ¡‹·˜ „¦³š¦ªŠ­µ›µ¦–­»… ®ª´ŠÁžlœ°¥nµŠ¥·ÉŠªnµ ‡¼n¤º°Á¨n¤œ¸Ê‹³Áž}œ­nªœ ®œ¹Šš¸ª¥Ä®oŸ¼oš¸É˜„°¥¼nÄœ£µª³Á‡¦¸¥—­µ¤µ¦™ž¦³‡´ž¦³‡°Š‹·˜Ä‹˜œÁ°ŠÂ¨³„¨´¤µ¤¸ É É n ¸ª˜š¸ÉÁž}œž„˜·­»…Å—o×¥Á¦Èª · —oª¥‡ªµ¤®nªŠÄ¥Â¨³ž¦µ¦™œµ—¸ ‹µ„ „¦¤­»…£µ¡‹·˜ „¦³š¦ªŠ­µ›µ¦–­»…
  • 2. šœÎµ ®œ´Š­º°‡¼¤°‡¨µ¥Á‡¦¸¥—Á¨n¤œ¸Ê „¦¤­»…£µ¡‹·˜ „¦³š¦ªŠ­µ›µ¦–­»… Å—o¦ª¦ª¤ n º …¹œ‹µ„Á°„­µ¦šµŠª·µ„µ¦®¨µ¥Â®¨nŠ—oª¥„´œ š´ÊŠÄœž¦³Áš«Â¨³˜nµŠž¦³Áš« ×¥ Ê ¡·‹µ¦–µ‡´—Á¨º°„ª·›¸š¸É­µ¤µ¦™ž’·´˜·Å—o—oª¥˜´ªÁ°ŠÁšnµœ´Êœ šnµœÅ¤n‹µÁž}œ˜o°Š°nµœ‡¼n¤º°Á¨n¤œ¸Êš´ÊŠÁ¨n¤ ¨³Å¤n‹ÎµÁž}œ˜o°ŠÄoª·›¸‡¨µ¥Á‡¦¸¥—š»„ª·›¸ Î š¸Å—oÁ­œ°Âœ³Åªo Á¡¸¥ŠÂ˜nÁ¨º°„°nµœšš¸Éšnµœ­œÄ‹Â¨³Á¨º°„ž’·´˜·µŠª·›¸š¸Éšnµœ°Â¨³ É nª¥‡¨µ¥Á‡¦¸¥—Ä®ošnµœÅ—oÁšnµœ´Êœ„È¡° œ°„‹µ„‡¼¤°‡¨µ¥Á‡¦¸¥—Á¨n¤œ¸Ê¨oª „¦¤­»…£µ¡‹·˜¥´ŠÅ—o‹´—šÎµÁšžÁ­¸¥Š‡¨µ¥Á‡¦¸¥— n º —oª¥˜œÁ°Š°¸„—oª¥ ®µ„šnµœ­œÄ‹­µ¤µ¦™˜·—˜n°…°¦´Å—oš¸É„¦¤­»…£µ¡‹·˜˜n°Åž —oª¥‡ªµ¤ž¦µ¦™œµ—¸ ‡–´šÎµŠµœ ‹³—šÎµ‡¼n¤º°‡¨µ¥Á‡¦¸¥— „¦¤­»…£µ¡‹·˜
  • 3. ­µ¦´ ®œoµ ‡ªµ¤Á‡¦¸¥—‡º°°³Å¦ ‡ªµ¤Á‡¦¸¥—Á„·—…¹ÊœÅ—o°¥nµŠÅ¦ „µ¦ÁŸ·„´‡ªµ¤Á‡¦¸¥— ‡»–Á‡¦¸¥—¨oª®¦º°¥´Š „µ¦­Îµ¦ª‹‡ªµ¤Á‡¦¸¥—…°Š˜œÁ°Š „µ¦¥°¤¦´‡ªµ¤‹¦·ŠÂ¨³‡·—ÄœÁ·Šª„ „µ¦ššªœ®µ­µÁ®˜»…°Š‡ªµ¤Á‡¦¸¥— „µ¦Ÿn°œ‡¨µ¥‡ªµ¤Á‡¦¸¥— „µ¦‡¨µ¥Á‡¦¸¥—Äœ£µª³ž„˜· „µ¦‡¨µ¥Á‡¦¸¥—Äœ£µª³š¸É¤¸‡ªµ¤Á‡¦¸¥—­¼Š
  • 4. ‡ªµ¤Á‡¦¸¥—‡º°°³Å¦ ‡ªµ¤Á‡¦¸¥—š¸¤Å¤n¤µ„œ´„‹³Áž}œÂ¦Š„¦³˜»oœÄ®o‡œÁ¦µÁ„·—¦Š¤»¤µœ³š¸É‹³Á°µœ³ É ¸ ž{®µÂ¨³°»ž­¦¦‡˜nµŠÇÅ—o ‡œš¸É¤¸‡ªµ¤¦´Ÿ·—°­¼Š‹¹Š¤´„®œ¸‡ªµ¤Á‡¦¸¥—ŞŤn¡oœ ‡ªµ¤Á‡¦¸¥—š¸Áž}œ°´œ˜¦µ¥ ‡º° ‡ªµ¤Á‡¦¸¥—Äœ¦³—´­¼Šš¸É‡Š°¥¼nÁž}œÁª¨µœµœ ‹³­nŠ É Ÿ¨Á­¸¥˜n°­»…£µ¡„µ¥ ­»…£µ¡‹·˜ ¡§˜·„¦¦¤ ‡¦°‡¦´ª „µ¦šÎµŠµœ ¨³­´Š‡¤Å—o —´Šœ´œ Á¦µ‹¹Š‡ª¦¦¼o‹´„„µ¦Ÿn°œ‡¨µ¥‡ªµ¤Á‡¦¸¥—š¸É™¼„ª·›¸ Á¡ºÉ°Ä®o„µ¦—εÁœ·œ¸ª·˜…°Š Ê Á¦µÁž}œ­»…
  • 5. ‡ªµ¤Á‡¦¸¥—Á„·—…¹ÊœÅ—o°¥nµŠÅ¦ ‡ªµ¤Á‡¦¸¥— Á„·—‹µ„­µÁ®˜» ž¦³„µ¦‡º° ­µÁ®˜»šµŠ—oµœ‹·˜Ä‹ Å—o„n ‡ªµ¤„¨´ªªnµ‹³Å¤n­¤®ª´Š „¨´ª‹³Å¤n­ÎµÁ¦È‹ ®œ´„Ä‹ ÄœŠµœ ®¦º°£µ¦³˜nµŠ Ç ¦¼o­¹„ªnµ˜´ªÁ°Š˜o°ŠšÎµ­·ÉŠš¸É¥µ„Á„·œ‡ªµ¤­µ¤µ¦™ ¤¸‡ªµ¤ª·˜„„´Šª¨ ¨nªŠ®œoµ„´­·ÉŠš¸É¥´ŠÅ¤nÁ„·—…¹Êœ ­µÁ®˜»‹µ„„µ¦Áž¨¸É¥œÂž¨ŠÄœ¸ª·˜ Å—o„n „µ¦Áž¨¸É¥œnªŠª´¥ „µ¦Â˜nŠŠµœ „µ¦˜´ÊŠ‡¦¦£r „µ¦Á¦·É¤Á…oµšÎµŠµœ „µ¦Áž¨¸É¥Šµœ „µ¦Á„¬¸¥–°µ¥» „µ¦¥oµ¥oµœ „µ¦­¼Á­¸¥ ‡œ¦´„ Áž}œ˜oœ ­µÁ®˜»‹µ„„µ¦Á‹Èžiª¥šµŠ„µ¥ Å—o„n „µ¦Á‹ÈÅ…o Ťn­µ¥š¸ÉŤn¦»œÂ¦Š ˜¨°— Åž‹œ™¹Š„µ¦Á‹Èžiª¥—oª¥Ã¦‡š¸É¦»œÂ¦ŠÂ¨³Á¦ºÊ°¦´Š Ánœ Áµ®ªµœ ¤³Á¦ÈŠ ‡ªµ¤—´œÃ¨®·˜ ­¼Š Áž}œ˜oœ
  • 6. „µ¦ÁŸ·„´‡ªµ¤Á‡¦¸¥— ‡œÁ¦µ¤¸‡ªµ¤­µ¤µ¦™Äœ„µ¦‹´—„µ¦„´‡ªµ¤Á‡¦¸¥—Å—o°¥¼n¨oªš»„‡œ ˜nÄœ¦³®ªnµŠ š¸Á¦µ˜o°ŠÁŸ·„´‡ªµ¤Á‡¦¸¥— Á¦µ‡ª¦¤¸ÂœªšµŠš¸ÉÁ®¤µ³­¤—´Šœ¸Ê ‡º° É ­Îµ¦ª‹˜œÁ°ŠªnµÁ‡¦¸¥—®¦º°Å¤n ¥°¤¦´‡ªµ¤‹¦·ŠÂ¨³‡·—ÄœÁ·Šª„ „µ¦ªµŠÁŸ¥Â„oÅ…ž{®µ Ÿn°œ‡¨µ¥‡ªµ¤˜¹ŠÁ‡¦¸¥——oª¥ª·›¸š¸ÉÁ®¤µ³­¤
  • 7. „µ¦­Îµ¦ª‹‡ªµ¤Á‡¦¸¥—…°Š˜œÁ°Š ˜µ¤ž„˜·Â¨oªÁ¤ºÉ°Á„·—‡ªµ¤Á‡¦¸¥—£µ¥Äœ‹·˜Ä‹¤´„­nŠŸ¨šÎµÄ®oÁ„·—„µ¦Áž¨¸É¥œÂž¨Šš¸É ­´ŠÁ„˜Å—o°¥nµŠ´—Á‹œ Ánœ šµŠ„µ¥ y žª—«¸¦¬³ °n°œÁ¡¨¸¥ œ°œÅ¤n®¨´ ÁºÉ°°µ®µ¦ ®µ¥Ä‹Å¤n°·É¤ šµŠ‹·˜Ä‹ y ®Š»—®Š·— ­´­œ ‡·—°³Å¦Å¤n°°„ ÁºÉ°®œnµ¥ äîŠnµ¥ Ž¹¤Á«¦oµ šµŠ­´Š‡¤ y µŠ‡¦´Šš³Á¨µ³ª·ªµš„´‡œÄ„¨o·— ®¦º°Å¤n¡¼—‹µ„´Ä‡¦ Ê Â˜nÄœµŠ‡œÅ¤n­µ¤µ¦™­´ŠÁ„˜Á®Èœ‡ªµ¤Áž¨¸É¥œÂž¨Š…°Š°µ„µ¦Å—o´—Á‹œ ¨³Å¤n š¦µªnµ˜œÁ°Š¤¸‡ªµ¤Á‡¦¸¥—®¦º°Å¤n °µ‹Äož¦³Á¤·œÂ¨³ª·Á‡¦µ³®r‡ªµ¤Á‡¦¸¥——oª¥˜œ Á°Š ­Îµ¦ª‹‡ªµ¤Á‡¦¸¥—…°Š˜œÁ°Š„ÈÅ—o
  • 8. ž¦³Á¤·œÂ¨³ª·Á‡¦µ³®r‡ªµ¤Á‡¦¸¥——oª¥˜œÁ°Š Äœ¦³¥³Áª¨µ Á—º°œš¸ÉŸnµœ¤µœ¸Ê šnµœ¤¸°µ„µ¦ ¡§˜·„¦¦¤®¦º°‡ªµ¤¦¼o­¹„˜n°Åžœ¸Ê¤µ„ œo°¥Á¡¸¥ŠÄ— Þ¦—…¸—Á‡¦ºÉ°Š®¤µ¥ v;w ¨ŠÄœn°ŠÂ­—Š¦³—´°µ„µ¦š¸ÉÁ„·—…¹Êœ„´˜´ªšnµœ ˜µ¤‡ªµ¤Áž}œ‹¦·Š¤µ„š¸É­»— °µ„µ¦ ¡§˜·„¦¦¤ ®¦º°‡ªµ¤¦¼o­¹„ ¦³—´°µ„µ¦ ŤnÁ‡¥Á¨¥ Áž}œ‡¦´ÊŠ‡¦µª Áž}œn°¥Ç Áž}œž¦³‹Îµ œ°œÅ¤n®¨´Á¡¦µ³‡·—¤µ„®¦º°„´Šª¨Ä‹ ¦¼­¹„®Š»—®Š·— ¦Îµ‡µÄ‹ o šÎµ°³Å¦Å¤nÅ—oÁ¨¥Á¡¦µ³ž¦³­µš˜¹ŠÁ‡¦¸¥— ¤¸‡ªµ¤ª»nœªµ¥Ä‹ Ťn°¥µ„¡ž³Ÿ¼o‡œ žª—®´ª…oµŠÁ—¸¥ª®¦º°žª—¦·Áª–…¤´š´ÊŠ …oµŠ ¦¼o­¹„Ťn¤¸‡ªµ¤­»…¨³Á«¦oµ®¤°Š ¦¼o­¹„®¤—®ª´ŠÄœ¸ª·˜ ¦¼­¹„ªnµ¸ª·˜˜œÁ°ŠÅ¤n¤¸‡»–‡nµ o „¦³ªœ„¦³ªµ¥°¥¼n˜¨°—Áª¨µ ¦¼o­¹„ªnµ˜œÁ°ŠÅ¤n¤¸­¤µ›· ¦¼o­¹„Á¡¨¸¥‹œÅ¤n¤¸Â¦Š‹³šÎµ°³Å¦ ¦¼o­¹„Á®œºÉ°¥®œnµ¥Å¤n°¥µ„šÎµ°³Å¦ ¤¸°µ„µ¦®´ªÄ‹Á˜oœÂ¦Š Á­¸¥Š­´Éœ žµ„­´Éœ ®¦º°¤º°­´ÉœÁª¨µÅ¤n¡°Ä‹ ¦¼­¹„„¨´ªŸ·—¡¨µ—Äœ„µ¦šÎµ­·ÉŠ˜nµŠÇ o žª—®¦º°Á„¦ÈŠ„¨oµ¤ÁœºÊ°¦·Áª–šoµ¥š°¥ ®¨´Š ®¦º°Å®¨n ˜ºœÁ˜oœŠnµ¥„´Á®˜»„µ¦–rš¸ÉŤn‡»oœÁ‡¥ É ¤¹œŠŠ®¦º°Áª¸¥œ«¸¦¬³ ‡ªµ¤­»…šµŠÁ¡«¨—¨Š
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