How to Manage Stress
Content
jaIvana maoM baZ,to tnaava ka karNa
Aaja ko [sa yauga maoM ivavaaiht jaIvana maoM baZ,to tnaava ko kuC karNa hOM sabasao phlaa karNa hO. 1 Ahma daonaaoM pit AaOr pi%na iSaixat haonao ko karNa kao[- BaI Apnao Aapkao ek dUsaro sao kma nahIM samaJato.pit DyaUTI sao Gar Aato hOM Apnao kama ka tnaava laokr Aato hI Agar gaussao sao kuC kh doto hOM tao p%naI kao QaOya- rKkr ]sa va@t caup rhnaa caaihe @yaaoMik plaTkr javaaba donao sao tnaava baZta hO Agar Aap [saI baat ka javaaba ek GaMTo baad pit kao samaJaakr kho tao Gar mao Saaint banaae rK sakto hOM. 2 tulanaa pit tqaa p%naI ek dUsaro kI tulanaa dUsaro pit yaa p%naI sao naa kroM Bagavaana nao saBaI kao Apnaa Apnaa hunar AaOr KUbaI dokr Baojaa hO ]saI kao p`ao%saahna p`dana kroM AaOr sarhayaoM. 3 pOsaa dUsaraoM ko Gar maoM jaao caIjaoM hOM ]nasao tulanaa nahIM kIijae.ApnaI ja$rt ko Anausaar saamaana KrIdoM Agar Aapka baccaa ]cca iSaxaa hotu baahr pZ, rha hO ]sakI ja$rtoM pUrI krnaa Aap kI Pa`aqaimakta hO.dUsaraoM kao doKkr mat cailae. 4 baccao baccaaoM kI tulanaa dUsaro baccaaoM sao na kroM ]nhoM hr baat ko ilae Apnao jamaanao sao tulanaa mat kIijae.hma tao pOdla skUla jaato qao tuma BaI jaaAao hma tao ek hI SaT- sao kama calaato qao tuma BaI calaaAao.AcCa haogaa Agar Aap ]nhoM samaJaa kr kho ik baoTa [sa mahInao maO Aapkao yah caIja nahI do sakta mauJao dao tIna mahInao ka
va@t dao Saayad vaao Aapkao samaJao.Pyaar sao hr va@t Aap ]naka mana jaIt sakto hOM. 5 samaya baccaaoM tqaa Apnao pirvaar ko saaqa samaya ibatayao.mahInao mao ek baar saba imalakr baahr jaa[yao ip@car doiKe Kanaa Ka[yao Aqavaa Kanaa laokr ipkinak pr jaae ]nako saaqa baOzkr ]nakI baatoM saunao.ek idna ko ilae TIvaI kao Apnao jaIvana sao dUr rKoM. Pait p%naI Agar [na saba baataoM ka Qyaana rKoM tao ivavaaiht jaIvana ka tnaava kma hao sakta hO @yaaoMik baccao ek idna Apnao jaIvana saaqaI ko saaqa cala payaoMgao.Aapkao Apnao jaIvana saaqaI ko saaqa Apnao hmasafr ko saaqa AMitma idna tk saaqa inaBaanaa hO. Ant mao yahI khU^gaI daonaao haqa mao haqa rKo AaOr kho na yao caa^d haogaa naa taro rhoMgao magar hma hmaoSaa tumharo rhoMgao. Qanyavaad dIpa bandaopaQyaaya ema saI saI 34 ivaMga
saaOndya-vaQa-na ko ilae nausKo
1 pko hue kolao kao kucalakr posT banaae.yah post pa^ca sao dsa imanaT tk caohro pr rKoM ifr ]sao ]tar lao .lagaatar ek dao saPtah tk lagaae [sasao Jauir-yaaoM kI
samasyaa kma haogaI.gaunagaunao panaI sao caohra Qaaoe. 2 mauuha^saaoM kao kma krnao ko ilae safod dMt maMjana pa^ca imanaT tk ]sa pr lagaakr CaoD, do [sasao mauha^sao kma haoMgao.
3
caohro pr naairyala ko gaUdo ka laop lagaakr tIsa imanaT tk rhnao doM.AaKaoM pr KIro kao kaTkr rKoM [sasao pUro idna %vacaa traotajaa AaOr javaaM najar AaegaI. %vcaa ka ksaava banaae rKnao ko ilae malaa[- sao masaaja kroM yah ek Taonar ka kama krta hO.
4
5
%vacaa baojaana AaOr Dla lagao tao dhI maoM KIro ka rsa imalaakr caohro pr lagaae.[sasao camak AaegaI.
fosa glaao[Mga maask tajao flaaoM AaOr saibjayaaoM jaOsao AMgaUr sT/a^baorI saoba ppIta TmaaTr Aaid kao laokr AcCI trh maOSa kr lao.[samao dao spUna dhI AaOr tIna baU^d laomana esaoMisayala Aa^yala imalaakr caohro pr lagaaeM. Pand`h sao baIsa imanaT baad caohra Qaao lao.
@laIinaMga maask tIna TI spUna maultanaI imaTTI ek TIspUna dhI AaQaa TmaaTr AaOr pa^ca baU^d Aa^roMja esaoMisayala Aa^yala kao banaakr posT banaae AaOr baIsa imanaT tk caohro pr lagaakr rKo.
fohsa Ta[TinaMga maask ek Tobala spUna Sahd ek AMDo kI safodI ek TIspUna iglasarIna va maOda imalaakr posT banaalao. Caohro va galao pr lagaae^.pnd`h imanaT lagaa rhnao do ifr hlko gama- panaI sao caohra Qaao lao.
iskna laa[TinaMga maask kaokaonaT imalk AaOr Sahd ka imaEaNa banaakr caohro va galao pr AcCI trh lagaae^.dsa baarh imanaT tk lagaa rhnao do ifr panaI sao Qaao laoo.caohro kI rMgat inaKr ]zogaI.
pholaI
tIna daost tIna kama imalakr kro ek kama Kanaa KatI ek baar calatI rho baar baar dUr dUr kI baat BaI Gar baOzo maO bata}^ saMDo hao yaa maMDo hr saubah Gar Aa}^ ]jalaI ]jalaI iballaI hrI hrI hO pU^C tuma jaanaao tao zIk varnaa mammaI sao pU^C baaola nahI saktI maO sauna nahIM hU^ patI AaKoM nahIM hO maorI
GaD,I
samaacaar p~
maUlaI
ifr BaI rah idKatI
iktaba
ronaU kumaarI p%naI Aimat kumaar 2211 s@vaaD```````na
TaoinaMga
ApnaI %vacaa kI TaoinaMga inayaimat $p sao kroM.TaoinaMga sao %vacaa kI Aitir@t tOilayata AaOr baMd iCd` kI samasyaa dUr haotI hO.caaho tao Gar mao Taonar banaa saktI hO.ek KIro ka rsa inakalao ifr [sao Aa^ca pr pa^ca imanaT tk pkae AaOr zMDa krko Cana lao AaOr [samao pudInao ko kuC p%to haqa sao masala kr imalaalao AaOr caohro pr imalaae AaOr saUKnao doM.baad mao saaf panaI sao Qaao lao. TaoinaMga krnao sao %vacaa ka r@t saMcaar baZ,ta hO AaOr %vacaa hmaoSaa traotajaa idKaa[- dotI hO.
GarolaU iTPsa
1 dUQa maoM caaokr imalaakr %vacaa pr kuC dor tk hlko haqaao sao masaaja kro AaOr hlka saUKnao do.ifr saaf panaI sao Qaao lao. dao spUna maultanaI imaTTI maoM ek spUna Sahd AaOr ek spUna dUQa imalaakr posT banaakr caohro pr lagaae AaOr pnd`h imanaT tk saUKnao do.]sako baad zMDo panaI sao saaf kr laoM,. maUlaI kdUksa krko ]samaoM ek naIMbaU ka rsa imalaae AaOr pUro caohro pr lagaae.saUKnao ko baad blaOk hoD ko jagah pr qaaoD,a rgaD, lao AaOr panaI sao saaf kr lao.
2
3
4
5 6
laaOMga kao BaUnakr pIsa lao AaOr [samao qaaoD,a saa dUQa imalaakr caohro pr lagaae.saUKnao pr Qaao lao.laaOMga sao mauha^sao zIk haoto hO. laaOkI ko iClako kao maOlaI %vacaa pr rgaDo,.gaMdgaI inaklakr %vacaa camak ]zogaI. ppIto ko iClako kao sauKakr pa]Dr banaa lao AaOr ]samao gaulaabajala AaOr iglasarIna imalaakr caohro pr lagaae.[sasao mauha^sao zIk haogao AaOr ]nako inaSaana QaIro QaIro K%ma hao jaaeMgao.
jaaok
sardar Aa^proSana ko daOrana Agar mauJao kuC hao jaae tao ]saI Da^@Tr sao SaadI kr laonaa. Pa%naI eosaa @yaao kh rho hao. sardar tao @yaa Da^@Tr kao maaf kr doM.
imasaosa vaarNT Aa^fIsar ema isaMh
saIKao
baccaaoM sauna laao maorI baat jaIvana maoM na Kanaa maat. qaaoD,a baaolaao maIza baaolaao jaao BaI baaolaao saca saca baaolaao. fUlaaoM sao hma h^sanaa saIKoM icaiD,yaaoM sao inat gaanaa saUrja dada sao saIKoM hma zIk samaya pr ]z jaanaa.
imalanap`It kaOr kxaa tRtIya A
basant
mana maoM hO Agar ]%saah tao saakar hO basant. idla gama sao jaba Bara hao tao baokar hO basant. ijanakao nahIM mayassar dao va@t kI raoTI. ]nakI BaI hao rMgaIna rsaao[- tao hO basant. laaOTI hao ijasa dulhna kI baarat ibana dhoja. ]sakI sajaaAao maa^ga tao samaJaao ik hO basant. ijasa doSa kI naOitkta ko pavaaoM maoM hao Gau^Ga$. Paayala phnaa rcaaAao mahavar tao hO basant. Saayar banaao isaMh banaao AaOr banaao sapUt. maaM kI Amar jaao kaoK tao samaJaao ik hO basant. foro ilae qao ijanako saaqa saat saat baar. ta]ma` rho saaqa tao saakar hO basant.
AakaMxaa paNDoya kxaa pMcama A
maOM jaba duinayaa mao Aa}^gaI torI ibaiTyaa khlaa}^gaI
maOM jaba duinayaa mao Aa}^gaI tao Zorao KuiSayaa^ laa}^gaI torI AaKaoM kao AEau paoMC haoMzaoM kao h^saI do jaa}^gaI. basa ek baar basa ek baar h^sa kr mauJakao Apnaa laao maa^. mauJao Aa^cala maoM Cupa laao maa^ pr jaba tk tU naa caahogaI. maOM janma kha^ lao pa}^gaI basa vaMSa kI tuJakao icaMta hO dovaI $p knyaa hU^ @yaa vaMSa nahIM do pa}^gaI. vaada hO maora tuJasao tora sar naa kBaI Jauka]^gaI tora hI AMSa tao hU^ maO maa^ ibana toro Aba maO jaa}^ kha^ jaao tora Gar tora Aa^gana hO tU BaI tao ek baoTI hI hO. maO tuJakao yaad idlaa}^gaI ApnaI Sai@t kao ek baar mauJakao jaIvana sao jaaoD, do jaao ipta BaI hz kr baOza hao tao ]saka Ba`ma BaI taoD, do tuma daonaaoM ko irSto kao maOM ek nayaa maaoD, do pa]^gaI hO gava- mauJao maO baoTI hU^ maa^ dugaa- BaI tao baoTI hOM ]nakI bauiw ]nakI Sai@t iksa p$Ya ko Aagao CaoTI hO jaao ek baar Avasar payaa [sa duinayaa kao idKlaa}^gaI.
iPa`yaMka dIixat Anauga`h
baoTa Apnao papa sao papa mammaI caup @yaao baOzI hOM. Paapa kuC nahI baoTa tumharI mammaI nao ilapisTk maaMgaI qaI laoikna maOnao fovaIi@vak do dI.
gaaolaU yaar tumharI baIbaI hr samaya gaussao mao @yaao rhtI hO. maaolaU Aro maOnao galatI sao ek baar ]sao kh idyaa qaa ik tuma gaussao maoM BaI bahut KUba lagatI hao.
baa^sa tumho ema esa Aaifsa pta hO. saaonaU sar jaI Agar Aap mauJao pta do doMgao tao maOM ZUZ, laU^gaa.
Aaja ko [sa yauga maoM ivavaaiht jaIvana maoM baZ,to tnaava ko kuC karNa hOM sabasao phlaa karNa hO. 1 Ahma daonaaoM pit AaOr pi%na iSaixat haonao ko karNa kao[- BaI Apnao Aapkao ek dUsaro sao kma nahIM samaJato.pit DyaUTI sao Gar Aato hOM Apnao kama ka tnaava laokr Aato hI Agar gaussao sao kuC kh doto hOM tao p%naI kao QaOya- rKkr ]sa va@t caup rhnaa caaihe @yaaoMik plaTkr javaaba donao sao tnaava baZta hO Agar Aap [saI baat ka javaaba ek GaMTo baad pit kao samaJaakr kho tao Gar mao Saaint banaae rK sakto hOM. 2 tulanaa pit tqaa p%naI ek dUsaro kI tulanaa dUsaro pit yaa p%naI sao naa kroM Bagavaana nao saBaI kao Apnaa Apnaa hunar AaOr KUbaI dokr Baojaa hO ]saI kao p`ao%saahna p`dana kroM AaOr sarhayaoM. 3 pOsaa dUsaraoM ko Gar maoM jaao caIjaoM hOM ]nasao tulanaa nahIM kIijae.ApnaI ja$rt ko Anausaar saamaana KrIdoM Agar Aapka baccaa ]cca iSaxaa hotu baahr pZ, rha hO ]sakI ja$rtoM pUrI krnaa Aap kI Pa`aqaimakta hO.dUsaraoM kao doKkr mat cailae. 4 baccao baccaaoM kI tulanaa dUsaro baccaaoM sao na kroM ]nhoM hr baat ko ilae Apnao jamaanao sao tulanaa mat kIijae.hma tao pOdla skUla jaato qao tuma BaI jaaAao hma tao ek hI SaT- sao kama calaato qao tuma BaI calaaAao.AcCa haogaa Agar Aap ]nhoM samaJaa kr kho ik baoTa [sa mahInao maO Aapkao yah caIja nahI do sakta mauJao dao tIna mahInao ka
va@t dao Saayad vaao Aapkao samaJao.Pyaar sao hr va@t Aap ]naka mana jaIt sakto hOM. 5 samaya baccaaoM tqaa Apnao pirvaar ko saaqa samaya ibatayao.mahInao mao ek baar saba imalakr baahr jaa[yao ip@car doiKe Kanaa Ka[yao Aqavaa Kanaa laokr ipkinak pr jaae ]nako saaqa baOzkr ]nakI baatoM saunao.ek idna ko ilae TIvaI kao Apnao jaIvana sao dUr rKoM. Pait p%naI Agar [na saba baataoM ka Qyaana rKoM tao ivavaaiht jaIvana ka tnaava kma hao sakta hO @yaaoMik baccao ek idna Apnao jaIvana saaqaI ko saaqa cala payaoMgao.Aapkao Apnao jaIvana saaqaI ko saaqa Apnao hmasafr ko saaqa AMitma idna tk saaqa inaBaanaa hO. Ant mao yahI khU^gaI daonaao haqa mao haqa rKo AaOr kho na yao caa^d haogaa naa taro rhoMgao magar hma hmaoSaa tumharo rhoMgao. Qanyavaad dIpa bandaopaQyaaya ema saI saI 34 ivaMga
saaOndya-vaQa-na ko ilae nausKo
1 pko hue kolao kao kucalakr posT banaae.yah post pa^ca sao dsa imanaT tk caohro pr rKoM ifr ]sao ]tar lao .lagaatar ek dao saPtah tk lagaae [sasao Jauir-yaaoM kI
samasyaa kma haogaI.gaunagaunao panaI sao caohra Qaaoe. 2 mauuha^saaoM kao kma krnao ko ilae safod dMt maMjana pa^ca imanaT tk ]sa pr lagaakr CaoD, do [sasao mauha^sao kma haoMgao.
3
caohro pr naairyala ko gaUdo ka laop lagaakr tIsa imanaT tk rhnao doM.AaKaoM pr KIro kao kaTkr rKoM [sasao pUro idna %vacaa traotajaa AaOr javaaM najar AaegaI. %vcaa ka ksaava banaae rKnao ko ilae malaa[- sao masaaja kroM yah ek Taonar ka kama krta hO.
4
5
%vacaa baojaana AaOr Dla lagao tao dhI maoM KIro ka rsa imalaakr caohro pr lagaae.[sasao camak AaegaI.
fosa glaao[Mga maask tajao flaaoM AaOr saibjayaaoM jaOsao AMgaUr sT/a^baorI saoba ppIta TmaaTr Aaid kao laokr AcCI trh maOSa kr lao.[samao dao spUna dhI AaOr tIna baU^d laomana esaoMisayala Aa^yala imalaakr caohro pr lagaaeM. Pand`h sao baIsa imanaT baad caohra Qaao lao.
@laIinaMga maask tIna TI spUna maultanaI imaTTI ek TIspUna dhI AaQaa TmaaTr AaOr pa^ca baU^d Aa^roMja esaoMisayala Aa^yala kao banaakr posT banaae AaOr baIsa imanaT tk caohro pr lagaakr rKo.
fohsa Ta[TinaMga maask ek Tobala spUna Sahd ek AMDo kI safodI ek TIspUna iglasarIna va maOda imalaakr posT banaalao. Caohro va galao pr lagaae^.pnd`h imanaT lagaa rhnao do ifr hlko gama- panaI sao caohra Qaao lao.
iskna laa[TinaMga maask kaokaonaT imalk AaOr Sahd ka imaEaNa banaakr caohro va galao pr AcCI trh lagaae^.dsa baarh imanaT tk lagaa rhnao do ifr panaI sao Qaao laoo.caohro kI rMgat inaKr ]zogaI.
pholaI
tIna daost tIna kama imalakr kro ek kama Kanaa KatI ek baar calatI rho baar baar dUr dUr kI baat BaI Gar baOzo maO bata}^ saMDo hao yaa maMDo hr saubah Gar Aa}^ ]jalaI ]jalaI iballaI hrI hrI hO pU^C tuma jaanaao tao zIk varnaa mammaI sao pU^C baaola nahI saktI maO sauna nahIM hU^ patI AaKoM nahIM hO maorI
GaD,I
samaacaar p~
maUlaI
ifr BaI rah idKatI
iktaba
ronaU kumaarI p%naI Aimat kumaar 2211 s@vaaD```````na
TaoinaMga
ApnaI %vacaa kI TaoinaMga inayaimat $p sao kroM.TaoinaMga sao %vacaa kI Aitir@t tOilayata AaOr baMd iCd` kI samasyaa dUr haotI hO.caaho tao Gar mao Taonar banaa saktI hO.ek KIro ka rsa inakalao ifr [sao Aa^ca pr pa^ca imanaT tk pkae AaOr zMDa krko Cana lao AaOr [samao pudInao ko kuC p%to haqa sao masala kr imalaalao AaOr caohro pr imalaae AaOr saUKnao doM.baad mao saaf panaI sao Qaao lao. TaoinaMga krnao sao %vacaa ka r@t saMcaar baZ,ta hO AaOr %vacaa hmaoSaa traotajaa idKaa[- dotI hO.
GarolaU iTPsa
1 dUQa maoM caaokr imalaakr %vacaa pr kuC dor tk hlko haqaao sao masaaja kro AaOr hlka saUKnao do.ifr saaf panaI sao Qaao lao. dao spUna maultanaI imaTTI maoM ek spUna Sahd AaOr ek spUna dUQa imalaakr posT banaakr caohro pr lagaae AaOr pnd`h imanaT tk saUKnao do.]sako baad zMDo panaI sao saaf kr laoM,. maUlaI kdUksa krko ]samaoM ek naIMbaU ka rsa imalaae AaOr pUro caohro pr lagaae.saUKnao ko baad blaOk hoD ko jagah pr qaaoD,a rgaD, lao AaOr panaI sao saaf kr lao.
2
3
4
5 6
laaOMga kao BaUnakr pIsa lao AaOr [samao qaaoD,a saa dUQa imalaakr caohro pr lagaae.saUKnao pr Qaao lao.laaOMga sao mauha^sao zIk haoto hO. laaOkI ko iClako kao maOlaI %vacaa pr rgaDo,.gaMdgaI inaklakr %vacaa camak ]zogaI. ppIto ko iClako kao sauKakr pa]Dr banaa lao AaOr ]samao gaulaabajala AaOr iglasarIna imalaakr caohro pr lagaae.[sasao mauha^sao zIk haogao AaOr ]nako inaSaana QaIro QaIro K%ma hao jaaeMgao.
jaaok
sardar Aa^proSana ko daOrana Agar mauJao kuC hao jaae tao ]saI Da^@Tr sao SaadI kr laonaa. Pa%naI eosaa @yaao kh rho hao. sardar tao @yaa Da^@Tr kao maaf kr doM.
imasaosa vaarNT Aa^fIsar ema isaMh
saIKao
baccaaoM sauna laao maorI baat jaIvana maoM na Kanaa maat. qaaoD,a baaolaao maIza baaolaao jaao BaI baaolaao saca saca baaolaao. fUlaaoM sao hma h^sanaa saIKoM icaiD,yaaoM sao inat gaanaa saUrja dada sao saIKoM hma zIk samaya pr ]z jaanaa.
imalanap`It kaOr kxaa tRtIya A
basant
mana maoM hO Agar ]%saah tao saakar hO basant. idla gama sao jaba Bara hao tao baokar hO basant. ijanakao nahIM mayassar dao va@t kI raoTI. ]nakI BaI hao rMgaIna rsaao[- tao hO basant. laaOTI hao ijasa dulhna kI baarat ibana dhoja. ]sakI sajaaAao maa^ga tao samaJaao ik hO basant. ijasa doSa kI naOitkta ko pavaaoM maoM hao Gau^Ga$. Paayala phnaa rcaaAao mahavar tao hO basant. Saayar banaao isaMh banaao AaOr banaao sapUt. maaM kI Amar jaao kaoK tao samaJaao ik hO basant. foro ilae qao ijanako saaqa saat saat baar. ta]ma` rho saaqa tao saakar hO basant.
AakaMxaa paNDoya kxaa pMcama A
maOM jaba duinayaa mao Aa}^gaI torI ibaiTyaa khlaa}^gaI
maOM jaba duinayaa mao Aa}^gaI tao Zorao KuiSayaa^ laa}^gaI torI AaKaoM kao AEau paoMC haoMzaoM kao h^saI do jaa}^gaI. basa ek baar basa ek baar h^sa kr mauJakao Apnaa laao maa^. mauJao Aa^cala maoM Cupa laao maa^ pr jaba tk tU naa caahogaI. maOM janma kha^ lao pa}^gaI basa vaMSa kI tuJakao icaMta hO dovaI $p knyaa hU^ @yaa vaMSa nahIM do pa}^gaI. vaada hO maora tuJasao tora sar naa kBaI Jauka]^gaI tora hI AMSa tao hU^ maO maa^ ibana toro Aba maO jaa}^ kha^ jaao tora Gar tora Aa^gana hO tU BaI tao ek baoTI hI hO. maO tuJakao yaad idlaa}^gaI ApnaI Sai@t kao ek baar mauJakao jaIvana sao jaaoD, do jaao ipta BaI hz kr baOza hao tao ]saka Ba`ma BaI taoD, do tuma daonaaoM ko irSto kao maOM ek nayaa maaoD, do pa]^gaI hO gava- mauJao maO baoTI hU^ maa^ dugaa- BaI tao baoTI hOM ]nakI bauiw ]nakI Sai@t iksa p$Ya ko Aagao CaoTI hO jaao ek baar Avasar payaa [sa duinayaa kao idKlaa}^gaI.
iPa`yaMka dIixat Anauga`h
baoTa Apnao papa sao papa mammaI caup @yaao baOzI hOM. Paapa kuC nahI baoTa tumharI mammaI nao ilapisTk maaMgaI qaI laoikna maOnao fovaIi@vak do dI.
gaaolaU yaar tumharI baIbaI hr samaya gaussao mao @yaao rhtI hO. maaolaU Aro maOnao galatI sao ek baar ]sao kh idyaa qaa ik tuma gaussao maoM BaI bahut KUba lagatI hao.
baa^sa tumho ema esa Aaifsa pta hO. saaonaU sar jaI Agar Aap mauJao pta do doMgao tao maOM ZUZ, laU^gaa.
