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1. Pats sunkiausias SULNODXVRP\EơVQXR QLNRWLQRDWYHMLVPDQR $/(12.

$52
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PơQHVLXVEHW vis QHUDVGDYDXVDXYLHWRVODLNLDXVLDUþLDXWXNXULHUnjNơEDQG\GDPDVƳNYơSWLWDEDNR
GnjPǐWHLNGDYDX pirmenybĊYDJRQDPV skirtus UnjNDQWLHVLHPV
6YHLNDWRVSRåLnjULXYLVLHPVUnjNDOLDPVLãN\la ta pati problema:
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Tas nerimas jaudino mane, bet nesulaikydavo QXRUnjN\PR.
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patirdavau nuo UnjN\PRPDORQXPą.DåNXULXRODLNRWDUSLXGDXJXPDUnjNDOLǐVNHQGL LOLX]LMRVHMRJ nuo
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tapdavau neODLPLQJXLUQHƳVLYDL]GXRGDYDX SLOQDYHUWLãNRJ\YHQLPREHFLJDUHþLǐ
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ƳVLWLNLQĊVMRJKLSQR]ơ– WDLVPXUWDVSULHãYDOLąLUQRUVQHVipriešinau gydymui ( man kaip ir visiems
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MRJQHWXULXSRUHLNLRUnjN\WL 3-AS LEIDIMAS
6HDQVDVEXYRWLNODLNRãYDLVW\PDV+LSQRWHUDSHXWDVSUDãơPDQĊVSDNHOWLUDQNDVLUDWOLNti kitus
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7LNLXRVLWDLSDGơVMXPVWDSWLODLVYLHPV WDþLDXMnjVǐPHWRGDVGDXJYHLNVPLQJHVQLVXåEHWNXUƳPDQSDåƳVWDPą
-HLgu SHUVNDLWĊs NQ\JąMnjVQRUơVLWHPDQDWVLGơNRWLJDOLWe tai padaryti šimteriopai, jai
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SURJUDPąDUEDVNDLW\GDPDVVWUDLSVQƳODLNUDãW\MHMnjVSDVNDPELQVLWHDUEDSDUDã\VLWHDXWRULDPVLU
XåGXRVLWHWRNƳNODXV\Pą.RGơOMnjVQHUHPLDWH /HQJYRMREnjGR". Taip MnjVǐYHLNVPDLVXNHOVODYLQą
ir jei aš išgyvensiu ir busiu viso šito liudininku, tik tuomet aš JDOơVLXPLUWLEnjGDPDV laimingu
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âLR/HQJYRMREnjGROHLGLPRWikslas – pateikti jXPVYLVXVãLXRODLNLQLXVVLnjORPRPHWRGR
pasiekimus. -XV DSơPơOLnjGHV\V LUOLNLPRQHLãYHQJLDPXPRMDXVPDV"3DPLUãNLWHWDL6DYRJ\YHQLPH
aš pasiHNLDXWLNUDLQHPDåDLEHWVYDUELDXVLXSDVLHNLPXEXYRWDLMRJSDJDOLDXSDEơJDXLãQLNRWLQR
YHUJRYơV0DQpavyko LãVLYDGXRWLGDXJLDXQHLSULHãPHWǐEHWQHWLNLšiol negaliu apsiprasti su
šiuo jausmu, jog HVXODLVYDV1ơUDUHLNDORSXOWLƳGHSUHVLMąnieko baisaus nevyksta – DWYLUNãþLDLjums
OHPWDSDVLHNWLWDLDSLHNąVYDMRMDEHWNXULVSDVDXOLRUnjNDOLXV7$37,/$,698


2. Maistas EnjQDtikrai skanus, o valgymas – tai išties malonus procesas, kuriuo mes galime VHDQVRQHWLNSDY\NRPHVWLUnjN\WLEHWDãVXSUDWDXMRJãLVSURFHVDV ƳVNDLWDQWDWSUDWLPRODLNRWDUSƳ –
PơJDXWLVYLVąJ\YHQLPą5njN\PDVJLQXPDWRãO\NãþLǐLUNHQNVPLQJǐGnjPǐ ƳWUDXNLPąƳSODXþLXV gana malonus.
3.Valgymas neskatina alNLRRDWYLUNãþLDLPDOãLQDMƳVDYRUXRåWXFLJDUHWơGDURSUDGåLąQLNRWLQR Dabar, kol jnjVGDUQXWUnjNWJDlviškai nepasileidote pas hipnotHUDSHXWąOHLVNLWHPDQNDLNąMums
SULNODXVRP\EHLRNLHNYLHQDSDVNHVQơ– QHWLNQHPDåLQDSRWUDXNio, o garantuoja, kad jnjV NHQWơVLWe SDDLãNLQWL+LSQRWHUDSLMD– WDLU\ãLRƳUDQNLV*DYĊQHWHLVLQJąSUDQHãLPąMnjVQHPHVLWHUnjN\WL1HQRULX
QXRMRYLVąOLNXVƳJ\YHQLPą NULWLNXRWLJ\G\WRMRƳNXUƳNUHLSLDXVLSDJDOERVNDGDQJLMHLQHMLVDãMDXVHQLDLEXþLDXPLUĊV7DLSRJL
'DEDUSXLNLDNLPLUNDLãVNODLG\WLGDUYLHQąSODþLDLSDSOLWXVƳPLWąDSLHUnjN\Pą- PLWąDSLHWDL DãQHSXROXKLSQRWHUDSLMRVQHWJLDWYLUNãþLDLMLPDQRY\NGRPǐNRQVXOWDFLMǐVXGơWLQơGDOLV
MRJÄUnjN\PDV– WDLƳSURWLV³$UYDOJ\PDV– WDLƳSURWLV"-HLWDLSPDQRWH– pasistenkite visiems laikams +LSQRWHUDSLMD– ƳWDLJRVMơJDEHMHODEDLJDOLQJDMơJDNXULJDOLEnjWLSDQDXGRWDLUJHULHPs ir blogiems
jo atsisakyti. Ne, jei YDOJ\PąYDGLQWLƳSURþLX– tai WDVSDWVNDLSLUƳSURþLXYDGLQWLNYơSDYLPą$EXãLH WLNVODPVSDVLHNWL1LHNDGDQHVLNUHLSNLWHƳ KLSQRWHUDSHXWąMHLMLVQHEXYR UHNRPHQGXRWDVDVPHQǐ
SURFHVDLJ\Y\ELãNDLVYDUEnjV äLQRPDVNLUWLQJLåPRQơVPDOãLQDVDYRDONƳVNLUWLQJXODLNXLUVNLUWLQJDLV kuriais jnjVSDVLWLNLWH
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XåVLGHJDFLJDUHWĊ– EDQG\PDVSDQDLNLQWLWXãWXPRVLUQHSDVLWLNơMLPRVDYLPLMDXVPąVXNHOWą FLJDUHþLǐ
SDVNXWLQơVFLJDUHWơV%HDEHMRVNLUWLQJLUnjNDOLDLPDOãLQDVDYRGLVNRPIRUWąVNLUWLQJXODLNXLU 9HUþLDXQXVLåXG\þLDXQHLJ\YHQþLDXEHMǐâLDQGLHQåPRQơVNODXVLDDUNDGDQRUVPDQĊEXYR
skirtLQJDLVEnjGDLVWDþLDXSDWVUnjN\PDVQơUDƳSURWLV DSODQNĊVWLSUnjVNHLVWLVNDXVPDL$WVDNDX1,(.$'$1,(.$'$1,(.$'$*UHLþLDXDWYLUNãþLDL
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MƳÄƳSURþLX³9LVGơOWRWXUơNLWe RPHQ\MHNDGUnjN\PDV– WDLQHƳSURWLVR35,./$8620<%Ơ182 QHEHJDOơþLDXVNXVWLV%XYDXEHJDORODLPLQJDVQRUVSDWVQHWLNơþLDXVLDVPDQRJ\YHQLPRƳY\NLVEXYR
1$5.27,.Ǐ WDLMRJDãLãVLYDGDYDXLãYHUJRYơVNXULVNDWLQRPDQHVLVWHPLQJDL JULDXWLVDYRNnjQą ir leisti didelius
PradedamLUnjN\WLPHVWXULPHLãPRNWLHOJWLVVXFLJDUHWơPLV7LNVXSUDWĊWDL, mes ne tik perkame pinigus veltui.
MDVUHJXOLDULDLEHWLUSULYHUVWLYLVDGDWXUơWLsXVDYLPL'DEDUQHWXUơGDPLFLJDUHþLǐ, PHVSXRODPHƳ 6XGơNLPH visus taškus ant „i“: aš nesu mistinis asmuo. Netykiu nei burtininkais, QHLIơMRPLV.
SDQLNąLUODLNXLEơJDQW, VXUnjNRPHMǐvis daugiau ir daugiau. 0DQRPDVW\PDVSDNDQNDPDLVNHSWLãNDVWDþLDX, WDLNDVPDQDWVLWLNRQHJDOLPDDSLEUơåWLQLHNDLS
PanašiDLDWVLWLQNDLUVXEHWNXULXRNLWXQDUNRWLNXPnjVǐRUJDQL]PDVEDQGRSULHãLQWLVQLNRWLQR kitaip kaip stebuklu. 3UDGơMDXGRPơWLVYLVNXRNDVVXV\MD VXKLSQR]HLUUnjN\PX$WURGơQLHNDVQHJDOL
pRYHLNLXLLUWXRSDþLXPHWXDXJD poreikis jam. Po trumpo laikotarpio FLJDUHWơQXVWRMDSLOQDLPDOãLQWL paaiãNLQWLãLRVWHEXNOR.RGơOJLãƳ NDUWąPHVWLUnjN\WLEXYR WDLSOHQJYDMXRNLQJDLOHQJYDRDQNVþLDX
QLNRWLQRWUXNXPRVXNHOWąGLVNRPIRUWąNXUƳSDWLLUVXNXULD7RGơOXåVLUnjN\GDPLFLJDUHWĊjnjV MDXþLDWơV PDQHYLVąODLNąO\GơGDYRMXRGRMLGHSUHVLMD
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EnjWXPơWHQHUnjNDQþLXRMXâLVƳSURWLVDEVXUGLãNHVQLVQHLƳSURWLVDYơWLDQNãWąDYDO\QơYLVGLGơMDQWLV NHOLą6WHQJLDXVLVXSUDVWLNRGơOPDQSDY\NRPHVWLWDLSVWXOELQDQþLDLOHQJYDLLr greitai, o pasirodo
diskomforto jausmas pasilieka, net kai batai nuauti. problema buvo kitokia – UHLNơMRVXUDVWLDWVDN\PąNRGơOUnjNDOLDPVWDLSVXQNXPHVWL-LHSDVDNRMDDSLH
%HWWDLWROLJUDåXQHYLVNDVNDLWLNFLJDUHWơVXUnjN\WDSUDVLGHGDJUHLWDVQLNRWLQRãDOLQLPDVLã VLDXELQJDVNDQþLDVpatiriamas DWSUDWLPRPHWXWDþLDXNDLDãDWVLJUĊåLXDWJDOLUEDQGDXSULVLPLQWLVDYR
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.DiSMDXPLQơMDXÄƳSURþLR³QơUD. 7LNURMLSULHåDVWLVGơONXULRVNLHNYLHQDVUnjNDOLXVnesiliauja smegenyse.
UnjNĊV– WDLWDVSDWVPDåDVSDGDUơOLVDSVLJ\YHQĊVPnjVǐRUJDQL]PH.DUWNDUWơPLVEHWNXULVUnjNDQW\Vis âLXRPHWXDãQXRODWHVXXåLPWDVSDGHGDPDVåPRQơPVLãVLYDGXRWLLãUnjN\PROLnjQR7DLPDQ
WXULMƳÄpaPDLWLQWL³-LVSDWV VSUHQGåLDNDGDWDLGDU\WLWDþLDXHJ]LVWXRMDNHWXUL VLWXDFLMǐWLSDLDUEDMǐ SDY\NVWDHVXLãJ\GĊVWnjNVWDQþLXVLUWnjNVWDQþLXVUnjNDQþLǐMǐ,ãNDUWWXULXSDEUơåWLMRJQơUD
kombinacijos: nHLãJ\GRPǐUnjNDOLǐ,NLãLROQHVXVXWLNĊVQHLYLHQRUnjNDOLDXVNXULVEnjWǐWRNVSDWEHYLOWLãNDVNDLSir
182%2'8/<6686,.$83,0$6– YLVLãNRVSULHãLQJ\EơV DãNDGDLVH%HWNXULVåPRJXVQHWLNJDOLPHVWLUnjN\WLEHWLUVXSUDVNDLSWDLOHQJYDSDGDU\WL3DJULQGH
Ʋ7$03$$76,3$/$,'$9,0$6– LUJLYLVLãNRVSULHãLQJ\EơV PXVYHUþLDUnjN\WLEDLPơEDLPơMRJJ\YHQLPDVEHFLJDUHWơVMDXQLHNDGa QHEXVWRNVPDORQXVLUEDLPơ
.XULmagiška SULHPRQơJDOLVWDLJLDLSDNHLVWLSRYHLNƳNXUƳGDUSULHãPLQXþLǐpati WHLNơ" SUDUDVWLNDLNąVYDUEDXV.DLjnjVSDJDOLDXPHVLWHjums OLNVWLNYLHQDVNODXVLPDVÄ.RGơODãUnjNLDX
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WDLSLOJDL"³ atsipalaiduojate, ir – FLJDUHWơYơOSDWHLVLQDMnjVǐSDVLWLNơMLPąMDL
2GDEDUQRUơþLDXjus ƳVSơWLÄ/HQJYDVEnjGDV QXPDWRWLNGYLJDOLPRVQHVơNPơVSULHåDVWLV %njWHQWãLVVXEWLOXVSURFHVDVGDURYLVǐQDUNRWLNǐDWVLVDN\PąWRNLXVXQNLXƲVLYDL]GXRNLWH
1. NHVXJHEơMLPDVƳY\NG\WLQXURG\PXV .DLNXULXRVVNDLW\WRjus HU]LQDPDQR QDUNRPDQąNXULDPSDVLEDLJơKHURLQDV2GDEDUƳVLYDL]GXRNLWHMRGåLDXJVPąNDLMDPSDJDOLDX

NDWHJRULãNXPDVWDPWLNUǐUHNRPHQGDFLMǐDWåYLOJLX3DY\]GåLXLDãSULP\JWLQDLSUDãDXNDGjnjV pavyksta padar\WLVDXLQMHNFLMą%HWDUJDOLWHƳVLYDL]GXRWLNąQRUVNDVtikrai gauna maORQXPąQXR

QHEDQG\WXPơWe PDåLQWLVXUnjNRPǐFLJDUHþLǐNLHNƳDUQDXGRWLSDNDLWDOXV VDOGDLQLXVNUDPWRPąMą narkotiko injekcijos, jeigu jau vien tik mintis apie narkotikus jus JąVGLQD"1DUNRPDQDLSULNODXVRPL

JXPąLUSDQ\SDþ– YLVNąNDVVDY\MHWXULQLNRWLQR). Esu toks kategoriškas, nes gerai išmanau savo QHQXRKHURLQRQHSXRODƳSDQLNąSDJDOYRjus DSLHKHURLQRWUnjNXPą9DGinasi, narkotikas ne tik

GDUEą7DLSQHQHLJLX\UDQHPDåDLåPRQLǐNXULHPVSDY\NRPHVWLQDXGRMDQWWRNLXVEnjGXVWDþLDXWDL QHVORSLQDSDQLNRVMDXVPRRDWYLUNãþLDLVNDWLQDMƳDWVLUDVWL1HUnjNDQWLHMLnepatyria tuštumos jausmo, ar

JUHLþLDXLãLPWLVQHLWDLV\NOơ<UDåPRQLǐNXULHPVSDY\NVWDP\OơWLVVWRYLQWDQWNXSVWRWDþLDXWDLQH VWDLJDXVSRUHLNLRXåVLUnjN\ti ir nepanikuoja, kai pasibaigia MǐFLJDUHþLǐLãWHNOLDL1HUnjNDQWLHMLQHJDOL

SDWVJHULDXVLDVWDPEnjGDV9LVNDVNąDãjums bandau pasakyti WXULYLHQąWLNVOąSDGDU\WLDWSUDWLPą VXSUDVWLNDLSUnjNDOLDLJDXQDPDORQXPąNLãGDPLWXRVãO\NãþLXVGDLNWXVVDXƳEXUQąGHJLQGDPLMXRVLU

OHQJYXLUWRNLXEnjGXJDUDQWXRWLSDVLVHNLPą ƳWUDXNGDPLPLUWLQXVGnjPXVWDLSSULSLOG\GDPLMDLVVDYRSODXþLXV5njNDQWLHMLLUJLQHJDOLVXSUDVWLNRGơO

 1HVXJHEơMLPDVVXSUDVWL1HWLNơNLWHYLVNXRNąMXPV\UDVDNRPD.DLNDOEDHLQDDSLH taip elgiasi


0HVMDXNDOEơMRPHDSLHSDSOLWXVLąLOLX]LMąMRJUnjN\PDVUDPLQDLUVXWHLNLDSDVLWHQNLQLPą
UnjN\PąDEHMRNLWe QHWLNPDQRåRGåLDLVEHWLUVDYRSRåLnjULDLVLUSDWLUWLPiNXULąMXPVVXWHLNơ
7DþLDXSDVLWHQNLQLPRWURNãWDWLNWLHNDPNDåNRWUnjNVWD 7DLJLNRGơOQHUnjNDQWLHMLQHMDXþLDWRNLR
YLVXRPHQơ3DY\]GåLXLWLHPVMums, kurie laiko UnjN\PąWLHVLRJƳSURþLXVLnjODX paklausti SDþLǐVDYĊV:
WUnjNXPRLUNRGơOSRYDOJLRNDLQHUnjNDQWLHMLYLVNXRSDWHQNLQWLUnjNDOLDLQHJDOLVXVLNDXSWLLU
Ä.RGơO\UDWDLSSDSUDVWDDWVLVDN\WLNLWǐƳSURþLǐNDLNDGDQHWPDORQLǐRQXRãLRƳSURþLRNXULRskonis
atsipalaiduoti, kol nepamaitins VDYRPDåRMRQLNRWLQLQLRVLDXEnjQR"
ãO\NãWXVNXULVQHPDåDLjums NDLQXRMDLUSDJDOLDXNXULVWLHVLRJä8'2jus – WDLSVXQNXDWVLNUDW\WL"³
7XUơVLPe ãLąWHPąLãQDJULQơWLNLHNSODþLDX3DJULQGLQơSULHåDVWLVGơONXULRVWDLSVXQNXPHVWL
UnjN\WLJOnjGLWDPHNDGUnjNDQWLHMLW\NLWXRMRJDWVLVDNRUHDOLDLJDXQDPRPDORQXPR ir svarios pagalbos.
ýLDMums labai svarbu suprasti, jog mesdami, jnjV nieko neprarandate!
/HQJYLDXVLDVEnjGDVVXYRNWLãLǐVSąVWǐNODVWą– SDO\JLQWLMXRVVXYDOJLX3ULSUDWĊUHJXOLDULDL
PDLWLQWLVPHVQHELMRPHLãDONWLWDUSYDOJ\Pǐ7LNYDOJLRYơODYLPRDWYHMXPHVVXSUDQWDPHNDLSPHV
esame alkani, ir mes visiškai GơOWRQHMDXþLDPHIL]LQLRVNDXVPRWLHVLRJDWVLUDQGDWXãWXPRVLU
QHSDVLWLNơMLPRVDYLPLMDXVPDVNXUƳJDOLPDDSLEXGLQWLWUXPSLDX– „ turiu pavalgyti“. O pats alkio
malšinimo procesas - labai smagus ir malonus laiko leidimas.
Tas pats vyksta iUVXUnjN\PX7XãWXPRVLUQHSDVLWLNơMLPRMDXVPDVSDå\VWDPDVPXPVNDLSÄ
FLJDUHWơVWURãNLPDV³SDQDãXVƳDONƳQRUVþLDvienas QơUDSDWHQNLQDPDVSHUNLWą.DLSLUDONLRDWYHMX
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SHUWUDXNǐ metu. Pajusime MƳWLNWXRPHWNDLQRUơVLPe UnjN\WLEHWPXPVQHOHLVWRGDU\WL7LNSDJDOLDX
XåVLUnjN\GDPLSDjusime SDVLWHQNLQLPą
%njWHQWSDQDãXPDVVXYDOJ\PXSDGHGDPXONLQWLUnjNDOLXVYHUVGDPDVMXRVPDQ\WLjog jie gauna
išties neapsaNRPąPDORQXPą .DLNXULHPVUnjNDOLDPVEnjQDVXQNXVXYRNWLNDGUnjN\PDVQHVXWHLNLD
MRNLRPDORQXPRDUSDJDOERV-LHDWVLNHUWD ³.DLSMnjs JDOLWHWHLJWLNDGUnjN\PDVQHSDODLNRPDQĊV"-XN
Mnjs VXWLQNDWHMRJXåVLGHJGDPDVFLJDUHWĊDãJDOLXQXVLUDPLQWL³
Nors valgyPDVLUUnjN\PDVDWURGRODEDLSDQDãnjVUHDO\EơMHãLHSURFHVDL– visiškai priešingi:
1.-njV YDOJRWHNDGLãJ\YHQWXPơWHLUSUDWĊVWXPơWHVDYRJ\YHQLPąRUnjN\PDVWUXPSLQDMƳ
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ϵϴ 11ϭ
41. WĂƐŬƵƚŝŶŝƐƉĞƌƐƉĦũŝŵĂƐ 1(%(5(,.Ơ6'$8*,$860$8*7,6$9ĉ6
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1Ϯϴ 11ϯ
34. sŝĞŶŝŶƚĞůĦĐŝŐĂƌĞƚĦ  .DGDMnjV QHSDJDOYRGDPLDSLHUnjN\PąSHUVHNDQþLDVGLHQDVDUOLNXVLRJ\YHQLPREơJ\MH
mastykite taip: „VALIO! AŠ – 1(5Nj.$17<6,6´

Tai – GDXJHOLRUnjNDQþLǐMǐQRULQþLǐPHVWLVXYDOLRV metodo pagalba, SUDånjWLV-LHPVSDY\NVWD


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