:·O

HAPb qHMK 3A TEPAIIEBTH M IIAQMEHTM

Ilpeno,n;
CTaHHcJiana ·MHJIAHOBA

H1,n;aTeJicKa Knm:a JIHK

Colj_J11n, 2008
 f , I ~

,;
.,,-

He no380Jl.fl6QU HQ 8o06pa:>ICef-LUemo cu oa me U3M'b l{6Q. A1H020 cmpaxoee ca poOeHU

om yMopama U CQJrtamama. IloKpau CGMOOUCljUnflUHama 6oOU oo6op K'bM ce6e CU.

OT ,,,D;e3H,n:epaTa"
MaKcEpMaH

l lllIll Illl II lllll llll

90636530
Enaro,n:apHOCTH .............................................................................................................................. 9

IIpe,n:roBop KbM qeTBbpToTo H3,n:aHHe ......_................................................................................ 11

BnBe,n:eHHe ..................................................................................................................................... 15

1. TpeBO)KHH pa3crpoilcrBa ................................................................................................. 19

2. OcHOBHH rrpttqHHH 3a rpeBO>KHHTe pa3cTpolicTBa ....................................................... 49

3. Bn3CTaHOB5IBaHe: KOMrrneKceH rro,n:xo,n: .......................................................................... 76

4. PenaKcal(H5I ...................................................................................................................... 100

5. <l>H3HqecKH yrrpa)KHeHI15I ................................................................................................. 123

6. CrrpaB5IHe c rrpHCThITHTe Ha rramma ............................................................................. 137

7. IloMoru: rrptt ¢o6HII: ,n:ocer ................................................ :........................................... 169 ·

8. BnrperneH MOHonor ........................................................................................................ 201

9. IIorpernHII y6e)I<,n:eHI15I ..........................................................................................;......... 239

10. flttqHOCTHII qepTH, KOIITO yBeKOBeqaBaT rpeBO)l(HOCTTa ........................................... 258
11. BII3yanII3aIJ:H5I .................................................................................................................. 27 4
12. H3pa35IB.aHe Ha qyBcTBara .............................................................................................. 285

13. Ce6eyTBbp>K,n:aBaHe ......................................................................................................... 304

14. Ce6eyBa>KeHIIe ...........................................................................................·...................... 328

15. XpaHeHe ............................................................................................................................ 364

16. 3a6oJI5IBaHII.5I, KOIITO Morar ,n:a ,n:orrpIIHecaT 3a TpeBO)l(HOCTTa ................................ 395

17. Me,n:IIKaMeHT03HO neqeHHe Ha rpeBO>KHIITe pa3crpoilcrBa ..................................... .426

18. Me,n:IITaII:II.51 .. :............................................................. :·....................................................... 448
19. Yceru:aHe 3a CMIICbJI ........................................................................................................ 473

IIpttnmKeHIIe 1: ,LI;orrbJIHIITeJIHII ilepapxIIH ............................................................................ 492

IIpttJIO)l(eHIIe 2: KaK ,n:a crrpere rrpeKoMepHaTa rpeBO)l(HOCT .............................................. 501

IlpttnmKeHHe 3: YTBbp>K,n:eHII.51 cpemy rpeBmKHOCT ............................................................. 503
IIoceeUf.aBaM ma3u KHuza Ha ecuZJKU,
Ha KOUmo Ce e HaJla2aJlO Oa Ce 6op.Hm
c mpeBO:JICHOCm UJlU c Heo6RCHUM cmpax.
 4r
e TO

ll3Mirnaxa rroqn1 rreTHa,z:i:eeeT ro,n:IIHII OT IIbpBOTO Il3JJ:aHile Ha KHilraTa. 3a TOBa BpeMe

KaKTO o6naeTTa, TaKa II KHilraTa ee pa3BIIXa 3HaqI1TenHo. Kpa51T Ha 90-Te ro,z:i:IIHII 6en513a Ha-
11an0To Ha ,n:Be TeH,n:eHU:IIII: Bee rro-HapacTBaru:a erreu:I1anI13aU:I151 B o6nacTTa Ha TpeBO)l(HIITe
pa3CTpOHCTBa II Bee rro-yebpJJ:HO Il3ene,z:i:BaHe Ha anTepHaTIIBHII MeTOJJ:II 3a o6neKqaBaHeTO
IIM, oco6eHO Ha HIIBOTO Ha IIbpBOIIpilqIIHIITe. Enaro,z:i:apeHile Ha Ta3II crreu:I1anI13aU:I151 cera
IIMa H51KOnKO xy6aBII KHilfII 3a 6C.RKO OT TpeBO)l(HIITe pa3CTpOHCTBa: rramIKa, aropa¢o6Il51,
COU:IlanHa ¢o6Il51, reHepanil3I1paHa TpeBO)l(HOCT, o6eeCIIBHO-KOMIIyncIIBHO pa3CTpOHCTBO
II IIOCTTpaBMaTilqHo CTpeeOBO pa3CTpOHCTBO. BbrrpeKII qe B HaCT051IIJJrn HapbqHIIK me
. HaMepIITe Il3qeprraTeneH II 3a,z:i:bn6oqeH ofoop Ha TpeBO)l(HIITe pa3CTpOHCTBa II OCHOBHil-
Te IIOJJ:XOJJ:II 3a rrpeo,z:i:on51BaHeTO IIM, MO)l(e ,z:i:a penrnTe ,z:i:a rrperne,z:i:aTe H51KOII OT KHilfIITe,
rroeBeTeHII Ha KOHKpeTHI151 rrpo6neM. IIoBeqeTo OT T51X ca rrocoqemi B Kpa51 Ha Dwea 1.
Ilo-3a,z:i:'hn6oqeHOTO Il3Cne,z:i:BaHe Ha anTepHaTIIBHIITe IIOJJ:XOJJ:II 03Ha11aBa, -qe TbpCeHeTO
B I1HTepHeT ITO KmoqoBaTa ,z:i:yMa ,, TpeBO)l(HOeT" rue ,z:i:a,z:i:e pa3nil11HII 6IlnKOBII ,z:i:o6aBKII,
rrpe,n;Ha3HaqeHII 3a TpeBO)l(HOCT. KaTO U:51nO Te3II ,z:i:o6aBKII He ca Il3Cne,[(BaHII, HO MO)l(e ,[(a.
rroMorHaT Ha H51KOII xopa. B Dzaea 15 rue HaMepIITe Il3qeprraTenHa I1H¢opMau:1u1 3a 6I1n-
KI1Te II ,n;o6aBKIITe, Il3rron3BamI 3a o6neKqaBaHeTo Ha TpeBO)l(HOCT. Chmo TaKa, Il3fne)l(,[(a
MHoro xopa yeTaHOB51BaT, qe 3aHIIMamrnTa c liora II Me,n:I1TaU:I15I ca e¢I1KacHI1 cpell(y Tpe-
BO)l(HOCTTa Hape,[( CbC CTaH,n;apTHIITe KOfHIITIIBHO-IIOBe,z:i:eHqecKII MeTO,[(II KaTO KopeMHOTO
,[(IIIIIaHe, rrporpecIIBHa MycKynHa penaKcaU:II51, rrpeo,z:i:on51BaHeTo Ha rrnaIIIell(mI BbTpeIIIeH
MOHonor II ,z:i:ocera. Bc'hll(HOCT ,z:i:ocTa rrpocpecII0HanI1cTI1 rrpeBbpHaxa Me,[(I1TaU:I15ITa - IlnII
rrpaKTIIKyBaHeTO Ha 6,n;IITenHOCT - B oeHOBeH MeTOJJ: 3a neqeHIIe Ha TpeBO)l(HOCTTa. 3aTOBa
B HaCT051ll(OTO II3JJ:aHIIe e ,z:i:o6aBeHa HOBa rnaBa, IIOCBeTeHa Ha Me,[(IITaU:I151Ta (Bii)!( rro-,z:i:ony).
Ilpe3 rrocne,n:HIITe H51KOllKO ro,n:IIHII II03HaHII51Ta HII 3a HeBpo6I1onorI15ITa Ha TpeBO)l(-
HOCTTa 3HaqIITenHO HapacHaxa. Cera e II3BeCTHO, qe B M03bKa IIMa ,[(Be II'hTeKII Ha CTpaxa:
6op3a II'hTeKa, orrocpe,n;eHa OT aMIIr,z:i:anaTa, K051TO HII Mo6Ilnll3I1pa MIIrHOBeHo ,n;a rro6er-
HeM OT 3arrnaxaTa, II no-6ae1-ta ffhTeKa, orrocpe,z:i:eHa OT rrpecppoHTanHil.H KOpTeKc, K05ITO
OTHeMa H.5IKOnKO MilnIICeKyH,[(II IIOBeqe II e B ebCT051HIIe ,z:i:a Il3TbnKyBa ,n;anII CTIIMynbT
HaIICTIIHa e orraceH. B cnyqan, qe CTIIMynbT ce OKa)l(e ¢anIIIIIB, rrpe¢poHTanHil51T KOpTeKC
MO)l(e ,n;a 3a6aBII 6bp3aTa aKTIIBaU:II51 Ha aMIIr,z:i:anaTa. OeBeH ToBa e II3BecTHO, -qe rraHIIKaTa,

11
12 E,[(MbH,[( EOPH /{A CE CIIPABHM C TPEBO)f{HOCTTA H c!JOE11HTE

¢o6m.:ue ll reHepaJIH3HpaHaTa TpeBO)KHOCT 5IBHO ca CBbp3aHH c e,n:Ha M03b1!Ha Bepura, a

o6cecHBHO-KOMIIYJICHBHOTO pa3CTpOHCTBO (OKP) - c .upyra Bepura. ,,Bepurara Ha ,,crpa-
xa/rpeBQ)KHOCTTa" e CbCpe,n;OTOLJ:eHa OKOJIO aMttr,n:anara, c BTOpll1IHll Bpb3Kll c xurro¢u3a-
locus coeruleus. BbB ,,Bepurara Ha OKP" y~iacTBaT op6uraJIHH5IT cppoH-
Ta, xurroKaMrryca u
raneH KopreKc u crpuaryM'bT Ha caudate nucleus. He e Heo6xo,n:uMo ,n:a rro3HaBaTe BCH1IKH
Te3H M03b1IHH crpyKrypu; Ba)KHOTO e, qe B OKP ..HBHO yqacrBa pa3JIH1IHa HeBpononI1IHa
Bepura OT Ta3H rrpu OCTaHaJIHTe TpeBO)KHll pa3CTpOHCTBa. Ta3H pa3JIHKa e ,n:ocTaT'b1IHO
Ba)I(Ha, 3a ,n:a HaKapa H5IKOH H3cne.ri:oBaTeJIH cera .ri:a roBop..HT 3a KnacHcpH:OHpaHe Ha OKP
u pa3crpoiicrBaTa or crreKTI>pa Ha OKP (Karo xHrroxoH,n:pH..H H ,n:ucMopcpHH renecHH pa3-
crpoiicrBa) OT,D:eJIHO OT OCTaHaJIHTe TpeBQ)KHll pa3CTpOllCTBa B ,,DMS-V" - cne,n:BaIIJ;OTO
H3,n:aHHe Ha ,,Diagnostic and Statistical Manual of Mental Disorders" (Koero Tp516Ba ,n:a
ll3Jle3e rrpe3 2012 r.), ll3IIOJ13BaHO OT BCH1IKII CIICIJ;IIaJIHCTll ITO IICHXH1IHO 3,n:paBe.
CbIIJ;O TaKa craBa ..HCHO, qe reHIITe nrpa5IT pon5I. E,n:uH KOHKpereH reH - reH'bT 3a rrpeHa-
C5IHe Ha ceporoHHHa B xpoMo3oMa 17 - HMa Kbca II .I(bJira pa3HOBH.UHOCT. AKo ere po,n:eHH
c KbCaTa pa3HOBH.UHOCT, Blle ere JJ:Ba IlbTII IIO-CKJIOHHH KbM aKTHBHpaHe Ha aMHr,n;anaTa
B cpaBHeHHe·c xopara, po,n:eHH c .I(oJirara pa3HOBIIJJ:HOCT Ha reHa. I1pH Kbcara pa3HOBH,n:-
HOCT Bile ere rro-y513BHMII 3a crpeca, HMa rro-rOJI5IMa Bep05ITHOCT .ua pa3BlleTe rpeBQ)KHOCT
unu yHHHHe u ere rro-Herro,n:aTJIIIBH Ha SSRI ( ceneKTHBeH HHXH6Hrop Ha pea6cop6IJ;H5ITa
Ha ceporoHHHa) Karo Paxil HJIII Zoloft. Be,n:Hb)K <Dpoii,n: Ka3Ba ,,EHonorH5ITa e cn,n:6a" H
Bepo5ITHo e rrpaB. ,[(o6para HOBIIHa. e, qe B 6'h,n:ern;e me e Bb3MO)KHO reHeTH1IHara rrpe.n.-
pa3IIOJIO)KeHocr KbM TpeBO)l<HOCT .ri:a 61>,n:e ycTaHOBeHa MHOro paHO, TaKa qe po,n:HTeJIH II
rrpocpeCHOHaJIHCTH ,n;a Morar ,n:a B3eMaT rrpeBaHTHBHII MepKH, 3a ,n:a MlIHHMaJIH3HpaT pHCKa
,n:eTeTO ,n:a pa3BHe rpeBO)KHO pa3CTpOHCTBO IIO-KbCHO B )KllBOTa CH.
KaKBO ,npyro ce rrpoMeHH rrpe3 rrocne,n:HIITe H5IKOJIKO ro,n:nHn? MH03HHa or Hae H3IIHT-
BaT IIO-CHJIHa TpeBmKHOCT B pe3yJITaT Ha IIOBHIIIemrn pHCK OT TepopH3bM. TpeBO)KHOCTTa
ce OTJIH1IaBa OT KOHKpeTHHTe CTpaxoBe ITO TOBa, qe e peaKIJ;lI5I Ha He5ICHa, HecnrypHa IIJIH He
,n:o6pe ,n;ecpuHupaHa 3arrnaxa - TOl.JHO KaKBaro e rrpnpo,n:ara Ha 3arrnaxara or repopH3bM.
KoraTO Ta3H 3arrnaxa ce ,n:o6aBH KbM BClll.JKII OCTaHaJIH H3T0l.JHHU:H Ha rpeBO)KHOCT - pH-
TbMa H CJIO)KHOCTTa Ha CbBpeMeHHll5I )KHBOT, rrpHHIJ;IIIIHaTa JIHIICa Ha KOHCeHcyc OTHOCHO
CTaH,napTHTe H u;eHHOCTHTe, crrope,n: KOIITO ,n:a )KHBeeM, H rrpHHIJ;llIIHOTO HHBO Ha cou;u-
aJIHOTO OT1IY)K.lJ.CHHe B IIOCT-HH,n:ycTpIIaJIHOTO o6rn;eCTBO - CTaBa 5ICHO, qe TpeBQ)KHOCTTa
e rrpHC'bIIJ;a qepra Ha )KllBOTa B CoBpeMeHHll5I CB5IT. lliMa Bep05ITHOCT B CKOpo BpeMe ,n;a
H365IraMe OT TOBa. 0TTYK II rrpOJJ:bJI)KaBarn;aTa HY)K,Ua OT Ta3H KHHra H MHOrOTO ,n;pyrn qy-
,n;ecHH Hapb1IHHIJ;H B Ta3H o6nacT.
3a ,n:a H35ICHIIM c KaKBO TOBa HOBO II3,UaHHe ce OTJIHl.JaBa OT rrpe,n:IIIIIHHTe ll3,D:aHH5I Ha
,, TpeBO)KHOCT n cpo6un", ero o6o6rn;eHHe Ha rrpoMeHIITe:
BDtaBa 1pa3,n:ennre3a cou;uanHaTa ¢o6n5I II reHepanu3upaHaTa rpeBO)KHOCT ca pa3IIIH-
peHHB cpaBHeHnecrperoro n3,n;aHIIe,3a,n:a60,n:aTBKJIIOl.JeHHHOBHTerro,n:xo,n;nKbMJiel.JeHuero.
B D£aBa 2 pa3,n:ennre 3a cpII3IIOJIOrlil.JHMTe rrpHLIIIHII 3a rrpncTbIIHTe Ha rraHHKa, reHepa-
JIH3HpaHaTa TpeBO)KHOCT H o6ceCIIBHO-KOMITYJICI1BHOTO pa3CTpOUCTBO ca OCbBpeMeHeHH,
3a .ua OTpa35IBaT HOBHTe H3CJie,n:Bamur Bopxy HeBp06IIOJIOrH..HTa Ha rpeBO)KHHTe pa3CTpoii-
CTBa. 1-hcne,n;BaHH5ITa 3a poJI..HTa, K05ITO reH'bT 3a rrpeHaC5IHe Ha cepOTOHHHa Hrpae 3a Bb3-
HllKBaHeTO Ha rpeBO)KHOCT H: rrpo6neMM c HacrpoeHIIero, ca cnoMeHaTH HaKparKo.
I'.llaea 4, rrocBeTeHa Ha penaKcau;mna, cera BKJIIOLIBa KpaTKH pa3.uenn 3a iiora n cnyIIIa-
Hero Ha penaKCHpama MY3HKa, TbH KaTO MHOrO OT KJIHeHTHTe Mll ca ce y~e,D;HJIH B IIOJI3aTa
OT Te3H IIO.UXOJJ:H 3a IIOCTHraHeTO Ha ,I(oJI60KO CbCT05IHHe Ha penaKCaIJ;H5I.
 JIPEJ(I'OBOP K1JM qETB1JPTOTO H3J(AHHE 13

IiwBa 5, rrocBeTeHa Ha crropTyBaHeTo, cera Cb,[(bp)Ka no-no,n:po6Ha nmpopMau:mr 3a

· rrerTe rronym1pHn cpopMll Ha aepo6Hu yrrpa)KHeHu..sr - nPrnHe, rrnyBaHe, KOJIOe3,n:eHe, aepo6-
Hll TaHI~ll ll XO,[(eHe, 3a ,n:a IIOMOrHe Ha qnTaTemI B ll36opa H(;l IIO,[(XO,[(..sIII( crropT.
B Dwea 6, rrocBeTeHa Ha crrpaB..srHeTo c rrpucTbIIHTe Ha rraHnKa, pa3,n:eJ11>T 3a npe,n:n3-
BllKBaHeTo Ha cnMrrTOMHTe (u;arepou:errrnBeH ,n:ocer) 6e rrpepa6oTeH, pa3IIrnpeH n npe-
MecTeH rro-Harrpe,n: B rnaBaTa, 1a ,n:a oTpa3ll cpaKTa, qe TeparreBTHTe 3arroqHaxa IIrnpoKo ,n:a
H3IIOJI3BaT HHTepouerrnrnmrn ,n:ocer rrpn neqeHuero Ha rraHnqecKn pa1crpolicrBa. Mo)!(eTe
,n:a ll3IIOJI3BaTe TeXHllKllTe 3a rrpe,[(ll3BllKBaHe Ha CllMITTOMllTe ll 6e3 TeparreBT, aKO cne,n;Ba-
Te HacoK:rrre. Pa3,n:eJibT ,,CTpaTenrn 3a rrponrno,n:elicTBlle Ha rraH:rrqecK:rrre pa1crpolicrBa"
e npepa6oreH n orrpocTeH, 3a ,n;a ce ynecHM M3IIOJI3BaHeTo My. Cnmoro Ba)Kll 1a pa3,n;ena
,,06o6meH:rre" B Kpa..sr Ha rnaBaTa.
DzaBu 7 :rr 8 or rrpe,n:mumne :rr3.namrn: ca cnqeraHn B HOBaTaDzaea 7, rrocBeTeHa Ha
rroMOII(Ta npn cpo6m1: ,n:ocer. MarepuaJI'hT e peopraHll3HpaH, ycnBbprneHCTBaH H oc'hBpe-
MeHeH B H..sIKOJIKO OTHOIIleHll51. Pa3,n;eJibT ,,OCHOBHa rrpoue,n;ypa 3a ,n:ocer" e rrpeHailHCaH,
3a ,n;a 0Tpa3H H51KOll rrpoMeHll B rro,n;xo,n:a Ha aBTOpa KbM ,n:ocera, ,D;OHeCbJI IIOJI3a Ha KJIHeH-
TllTe. H..srKoH HacoKn B pa3,n:ena ,,KaK ,n:a ll3BJieqeTe Hali-ron..srMa rron3a or ,n;ocera" ca rrpe-
Han11caH11 HJIH pa3IIrnpeHH, 3a ,n;a orpa3..srT Hacro..srmara rrpaKTHKa B o6nacrra. ,ll;o6aBeH e H
HOB pa1,n;en ,,IIo.n,n:np)KaHe Ha rrpaBHJIHa Harnaca". A3 cM..srTaM, qe Ha2JZacama Ha xopara B
rrpoueca Ha ,n;ocera e ll3Kmoq11reJIHO Ba)lrna.
BHeceHH ca M H5IKOJIKO rrpoMeHH B DzaBa 15, rrocBeTeHa Ha xpaHeHero (rro-paHo Dzaea 16).
,ll;o6aBeHH ca ,n:Ba HOBH pa3,n:ena - ,,YBenuqaBaHe Ha rrporeirna 3a cMeTKa Ha B'hrnexH,n;pa-
. TIITe" ll ,,KaKBO ,[(a rrpaBHTe, KOraTO ce xpaHllTe HaBbH" - 3a ,n;a orpa3..sIT HOBllTe TeII,n;eHUHH
B o6nacrra Ha xpaHeHeTo. ,,)J;uera 3a HaMan..srBaHe Ha cTpeca/rpeBm1rnocrra" cera BKmoq-
Ba _HacoKa 3a yBeJinqaBaHe Ha OMera-3 MaCTHllTe KllCeJillHH B ,[(IIeTaTa ll eJIIIMIIHHpaHe
.Ha xpaHnre, Cb,[(bp)KaJJJ;II TpaHcMaCTHll Kllcemrnu. CnoTHorneHIIeTo Me)K,n;y 6enT'hqnHHTe,
B'hr~exII,n;paTHTe u Ma3HIIHHTe B rrperropnquTeJrnara ,n:ueTa e rrpoMeHeHo Ha 30 npoueHTa
6eJITbqHHn, 40 .no 50 rrpoueHTa Bnrnexn,n:panr u 20 .no 30 rrpou:eHTa Ma3HIIHII, 1a ,n;a orpa-
3H Hacro..srmara ¢unoco¢m1 Ha HayKaTa 3a xpaHeHero. Pa1,n;eJIIITe 3a 6IIJIKHTe BanepnaHa
II KaBa ca rrpepa6oTeHM ll OCbBpeMeHeHII. )J;a,n:eHll ca OTrOBOpII Ha BbIIpOCIITe 3a 6e3o- .
rracHocrra Ha KaBara. I1 HaKpa..sr pa1,n:eJ11>T 3a rpurrrocpaHa e rrpepa6oreH II ca pa3rne,n;aHH
XOpMOHM Karo MeJiaTOHllHa.
Dzaea 17, rrocBeTeHa Ha Me,n:uKaMeHT03HOTO neqemre, e rrpepa6oreHa, 3a ,n;a BKmoqII
HOBIITe Me,D;IIKaMeHTH KaTo Lexapro u Gabitril II pa3rJie)K,n:a rrpHqIIHHTe 3a II3Ba)K,n;aHero OT
yrroTpe6a Ha neKapcTBOTO Serzone. Pa3,n:eJibT B Kpa..sr Ha rnaBara ocIIryp..srBa rro-rro,n;po6Ha
umpopMau;II..sr 3a rrocrerreirnoTo crrIIpaHe Ha 6eH30,n:ua3errHHOBIITe nperrapaTH. IIpo6neMH-
Te, CBbp3aHH CbC crr'npaHeTO Ha 6eH30,[(lla3emIHMTe, IIOHaCTO..sIII(eM ca cepII03Ha rpII)l<a 3a
MHoro xopa KaKro B Cne,n:nHeHIITe marII, raKa u B EBporra. HMa ,n;orr'hJIHIITeJieH MaTepHan
u 3a crrnpaHero Ha Paxil n He3aKOHHaTa rrpo.na)K6a Ha neKapcrBa B I1HTepHeT.
B TOBa ll3,D;aHIIe MMa ,[(Be HaIIbJIHO HOBM rnaBM. I'JZa6a 16 e IIOCBeTeHa Ha 3a6oJI5IBaHII..sI-
Ta, KOIITO Morar ,n:a rrpe,n:M3BIIKaT TpeBO)KHOCT, II rrpe,n:cTaB..sr oceM CbCTO..sIHII51, KOIITO MoraT
,n;a BJIOIIIaT TpeBO)KHIITe pa3CTpolicTBa (KaKTo II rrpo6neMIITe c HacrpoeHIIeTo ). KaKTO II3-
. fJIC)K,[(a, MHoro qecTo TeparreBTIITe ca CbCpe,[(OToqeHM II3KJIIOqIITeJIHO Bbpxy KOrHIITIIBHO-
IlOBe,[(eHqecKIITe IIHTepBeH1(lill II rrpeHe6pernaT HaJIIIqIIeTO Ha e,n:HH IIJlll IIOBeqe OT Te3II
3,n;paBocnoBHH rrpo6neMn y KJIIIeHTMTe cII, a re Morar ,n;a ocyer..srr B 3HaqnreJIHa crerreH
rron_O)KIITeJIHIDI pe3ynTaT OT neireHIIeTo. Cpe.n orrIIcaHMTe 3a6on..srBamrn ca II3TomeHIIeTo
Ha Ha,[(6n6peqHllTe )KJie3II, JJJ;IITOBll,[(HIITe ,[(IIC6anaHCII, KaH,[(II,[(03llTe, TOKcnqHocrra B T..sI-
14 Ej:(MbH,[( EOPH J(A CE CllPABHM C TPEBO)[(HOCTTA H </JOEHHTE

JIOTO, npe,r:i;MeHCTpyanmrn:r CllH,n:poM, MeHorray3aTa, ce30HHOTO a¢eKTllBHO pa3CTpOHCTBO

ll 6e3CbHHeTo. lliKOil OT Te3H 3,[(paBOCJIOBHil rrpo6neMH ca IIO-II03HaTH Ha qllTaTeJIHTe
OT ,n:pyrH. BcHqKH Te o6aqe MoraT ,r:i:a 3a,n:nn6otiaT rrpo6neMHTe c TpeBO)KHOCTTa (H/HJIH
,n:errpecmITa). Crrope,n: MeH e ,n;o6pe KaKTO TeparreBTHTe, TaKa H xopaTa, cTpa,n:amH oT Tpe-
BO)KHOCT, ,D;a ca Ha.HCHO c Te3H 3a6omrnamur 11 ,n:a 3Ha.HT Remo 3a neqeHHeTo HM.
DzaBa 18, IIOCBeTeHa Ha Me,[(HTaUH.HTa, cnmo e HOBa. Ilpe3 IIOCJie,n:HHTe rreT ro,n:HHll Me-
,[(llTal(ll.HTa (qecTO HapHtl:aHa OT 3,n:paBHHTe crren;HaJIHCTH ll ll3CJie,n:oBaTeJIHTe ,,rrpaKTHKy-
BaHe Ha 6,n:ineJIHOCT") ce rrpeBbpHa B rronyJI.HpHO JieqeHHe 3a pa3JillqHHTe Bll,[(OBe TpeBO)K-
HOC~. IlpaKTHKyBaHeTO Ha Me,[(HTauirn IIOMara ,n:a ce Cncpe,n:oToqlllll Bbpxy HaCTO.HmeTO ll
,n:a n.pueMaw C!lJliBaU{omo ce KaKTo no BpeMe Ha caMH.H rrpon;ec Ha Me,n:HTal(H.H, TaKa n B'hB
BceKH,[(HeBHeTo KaTo 1(.HJIO. YMeHHeTo rrpocTo ,n:a Ha6mo,ri;aBallI HJIH 3a6eJI.H3BallI c'h,n:bp)Ka-
HHeTo Ha npe)KHB.HBamrnra CH - 6e3 ,n:a ro on;eH.HBallI - MO)Ke ,n:a 6n,n:e OT orpoMHa rron3a 3a
o6JieKqaBaHe Ha TpeBO)KHOCTTa. c BpeMeTO TO II03BOmrna Ha rrpaKTHKyBamH.H H.HKaK ,D;a ce
,[(llCTaHI(llpa OT IIJialllemHTe MllCJill ll rrpe,n:ll3BllKBaHHTe OT T5IX rrnalllemH eMOI(llll, BMeCTO
,n:a 6n,n:e BIIpHMq~H or T.HX. HoBHTe H3cne,n:BaHH5l ycTaHoB:axa, qe pe,n:oBHOTO rrpaKTHKyBaHe
Ha Me,I.I;HTan;1rn IlOMara 3a neqeHHeTO Ha reHepanll3HpaHa TpeBO)KHOCT ll 3a rrpe,n:OTBpaT.H-
BaHeTO Ha pen;H,n:HBH rrpH xopa, cTpa,r:i:anH OT Te)KKa ,n:errpecH.H. Bepo.HTHO rrpe3 cne,n:BaW:HTe
H.HKOJIKO ro~HHll Me,D;HTaUH.HTa me ce ll3IlOJI3Ba Bee IIOBeqe 3a JieqeHlle B Me,n:Hl(llHaTa ll
IICllXOJIOrIUITa.
Enaro~apeH CbM, qe ,,TpeBO)KHOCT H cpo6HH" ycrr.H .ri;a rroMorHe Ha MHoro xopa B pa3-
JIHqHH qacTH Ha CBeTa. Ta3ll KHllra rrpo,n:bJI)KaBa ,n:a 6n,n:e OTrrpaBHa ToqKa 3a OHe3ll, .KOHTO
He ca ,n:o6pe 3ail03HaTH c pa3JillqHHTe Bll,[(OBe TpeBO)KHOCT. l13IIOJI3Ba cell KaTO HapbqHllK
3a reparreBTil n rrauneHTH, rrpe,n:rrpHeMamII IIH,[(llBH,n:ya.Jrna HJIH rpyrroBa Teparrll.H. B cne,D;-
BamIITe ,n:eBeTHa,n:eceT rnaBII me HaMepIITe BcnqKo Heo6xo,n:HMo, 3a ,n:a Cll rroMorHeTe. AKo
TbpCIITe ,[(OilbJIHllTeJIHa IIOMom 3a KOHKpeTHOTO Cll pa3CTpOHCTBO, Bll)l(Te 6eJie)KKHTe B
Kpa.H Ha DzaBa I.
Ilo)KeJiaBaM BM ycnex B rrpeo,n:on.HBaHeTo Ha Tpy,n:HOCTHTe c TpeBO)KHOCTTa. B Halllll
,[(Hll MO)KeTe ,D;a HaMepIITe 3HaqllTeJIHa IIOMOII( B TOBa OTHOilleHlle. AKO llCKpeHO ll TBbp,n:o
)KenaeTe ,II.a pa6oTnTe Bbpxy npo6neMa ell, Haii:-Bepo.HTHO me OTKpHeTe rr'hT.H KbM no-crro-
KOMHII.H ll MlipeH HaqllH Ha )KllBOT.
 ll3cne,n:Bamrn:ra Ha Hau:noHarrrnrn IIHCTIITYT no rrcnxnqHo 3,n:paBe rroKa3axa, qe Tpe-
BO)KHOCTTa e IICllXllqecKll rrpo6neM HOMep e,n:HO cpe.n aMepnKaHCKllTe )KeHll ll OTCTbI1Ba
e,n:HHCTBeHO Ha 3J10yrrorpe6aTa c a.JIKOXOJ1 ll HapKOTllU:ll rrpll M'b)!(eTe. I1pn6J1ll3llTeJ1HO 15
rrpou:eHTa or HaceneHHeTo Ha Coe,IJJIHeHHTe Il(aTn MJ1ll rroqTH 40 MHnnoHa .nyrrrn ca cTpa-
,n:amI OT rrpllCT'bIIll Ha rraHHKa, _¢o6nn llJ1ll TpeBO)!(HOCT rrpe3 IIOCJ1e.[(HllTe fO,IJ;llHll. IloqTll
e,n:Ha qeTB'bpT OT I1'bJ1HOJ1eTHHTe ll(e CTpa.naT OT TpeBO)!(HOCT B IDIKOH MOMeHT OT )!(llBOTa
Cll. BorrpeKH TOBa MHOfO MaJ1Ka qacT OT Te3ll xopa 6nBaT neKyBaHll. I1pe3 90-Te fO.[(llHll
rraHllKaTa ll TpeBO)KHOCTTa ,IJ;OCTllfHaxa errn.neMnqHn pa3Mepn. I1pe3 I1'bpBllTe rreT fO.[(llHll
Ha HOBIDI BeK Ta3n TeH,n:eHU:ll5.I rrpo,n:1>J1)!(ll n .nopn ce 3a,n:on6oqn B pe3ynTaT Ha HOBaTa He-
cHrypHOCT, CB'bp3aHll c Tepopll3Ma H llKOHOMllqecKaTa HeCTa6HJ1HOCT.
3all(o rrpo6neMHTe c rraHHKaTa, ¢o6nnTe H rpeBO)!(HOCTTa· ca TaKa pa3rrpocrpaHeHH?
Moero BrreqarneHHe e, qe rpeBO)!(HOCTTa e pe3ynTaT OT HarpyrrBail(ll5.I ce c BpeMeTo crpec.
Pa36Hpa ce HMa pe.nHu:a ¢aKTOpll, KOHTO rrpe.[(ll3BHKBaT I105.IBaTa Ha rrpHCT'bIIll Ha rraHllKa,
cpo6nn llJ1ll MaHllll, HO a3 B5.IpBaM, qe CTpeC'bT nrpae KJ1JOqoBa pOJ15.I. XopaTa B 3arra.[(HOTO
o6Il(eCTBO I10:IIaCT05.III(eM ll3I1llTBaT IIO-f0J15.IM CTpec, OTKOJ1KOTO KoraTO ll ,n:a 6MJ10 B qo-
BeIIIKaTa llCTOpll5.I, ll llMeHHO T03li CTpec o65.ICH5.IBa IIO-fOJ15.IMaTa qecToTa Ha TpeBO)!(HllTe
pa3crpoiicrBa. MaKap qe H5.IKQM MO)!(e .na Ka)!(aT, qe Ha xopaTa BHHarM MM ce e Hanarano
,n:a ce crrpaB5.IT enc crpecHpail(M con:1rnnHM ycnoBn5.I (BOHHH, rna.n, qyMa, MKOHOMHqecKa .ne-
rrpecH5.I ll TaKa HaTaT'bK), llMa .[(Be rrpllqllHll .na TB'bp.[(HM, qe rrpHHU:llIIHOTO HllBO Ha CTpeca
cera e IlO-BllCOKO OTrrpe,n:u.
ITopBo, OKOJJHaTa cpe.na M o6ll(eCTBeHM5.IT pe.n rrpe3 rrocne.nHnTe 30 ro.nnHn ca ce rrpo-
MeHHJ1H rroBeqe, OTKOJ1KOTO rrpe3 rrpe,n:HIIIHMTe 300 ro,n:nHn. YcKopeHH5.IT pllT'bM Ha CoBpe-
MeHHoTo o6Il(eCTBO ll IIOBllIIIeHaTa CKOpOCT Ha TeXHOJ10fllqHllTe rrpoMeHll He OCMryp5.IBaT
Ha xopara Heo6XO.[(llMOTO BpeMe 3a IIpllCIIOC065.IBaHeTO llM K'bM Te3ll rrpoMeHll.
B ,IJ;OI1'bJ1HeHne J1llI1CaTa Ha IIOCJie.[(OBaTeJ1Hll, B'bHIIIHO HaJ10)!(eHll CTaH,n:apTll ll u:eH-
HOCTll (rpa,D;HU:llOHHO rrpe,n:rrllCBamI OT o6II(eCTBOTO ll penHfll5.ITa) OCTaB5.I BaKyyM, B KOHTO
xopaTa Tp5.I6Ba caMM .na ce rpll)!(aT 3a ce6e CM. IfarrpaBeHn rrpe3 MHO)!(eCTBO HeC'hBMeCTllMM
CBeTorne.nn ll CTaH,n:apTll, rrpe.ncTaB5.IHll OT Me.[(llllTe, xopaTa Tp5.I6Ba .na rroeMaT OTfOBOp-
HOCTTa CaMH .na HaMnpaT CMllC'bJia ll .na C'b3.[(aBaT MOpaJ1Hll5.I pe.n. OcBeH TOBa BbHIIIHll
cpaKropn Karo 3arrnaxaTa OT Tepopn31>M, MKOHOMMqec:r<aTa Herrpe.ncKa3yeMocT M ycKope-
Hll5.IT yrra,n:'bK Ha rno6anHaTa OKOJIHa cpe.na rrpaB5.IT MHOro xopa HeCIIOKOHHll ll HeCMrypHH
B 6o.r:i;e:rn;eTo.

15
16 E,[(MbH,[( EOPH PA CE CIIPABHM C TPEBO)J(HOCTTA I1 <POEHHTE

BcHqKH Te3H cpaKTOpH rrpeqar Ha MHOro xopa B CbBpeMeHHOTO 06.w:ecTBO ,n:a H3IIHTBaT
qyBCTBO 3a cra6mrnocr mm rrpHeMCTBeHocr B )l(HBOTa cH. TpeBO)l(HOCTTa rrpocro e pe-
3y11rar or HaManeHara crroco6Hocr 3a crrpaB.srne C'hc crpeca - C'h.W:O Karo 3aBHCHMOCTHTe,
.n:errpecmna II rroBmneHara 3a6oneBaeMocr or ,n:ereHepaTHBHH 3a6omrnaHH5I.
Ilpe3 rrocne,n:mue 20 ro,n:HHH 6mca rry6nHKyBaHH MHO)l(eCTBO xy6aBH KHiffH 3a rpe-
BO)l(HOCTTa. IloBeqero OT T5IX ca rrpe,n:HMHO OIIHCaTeJIHH. BonpeKH qe H5IKOH pa3rJie)l(,n:aT
Mero,n:Hre Ha neqemrn II rrocoqBaT rrpaKTMqecKn crparerHH 3a B'h3CTaHOB.sIBaHe, aKo;eHT'hT e
:Bopxy rrpHHIJ;HIIHOTo pa36HpaHe Ha rpeBO)l(HHTe pa3cTpoiicrBa.
OcHOBHaTa MH u;en B HaCTO.sI.W:aTa KHHra e 1) ,n:a onmua KOHKpeTHHTe yMeHH5I, KOH-
TO ca BH Heo6xo,n:HMH, 3a ,n:a rrpeo,n:oneere rraHHKara, rpeBO)l(HOCTTa II cpo6HHTe II 2) ,n:a
rrocoqa CT'bIIKa no CT'bIIKa rrpou;e,n:ypHTe M ynpa)l(HeHM.sITa 3a OBJia,il;5IBaHeTO Ha Te3H yMe-
HH.5!. BonpeKH qe B HaCTO.sI.W:aTa KHI:Ira HMa ,n:ocra OIIHCaTeJieH MarepHaJI, OHOBa, KOeTO 5I
rrpeBporn:a B Hapol.fJlUK, e aKo;eHT'hT B'hpxy yMeHH.sITa H crparerHHTe 3a crrpaB.sIHe Hape,n: c
ynpa)l(HeHH5I, rro,n:rroMararn:H B'b3CTaHOB5IBaHeTo BH.
Bepo.sITHO MaJiKo or BKmoqeHHTe He.w;a ca Harr'hJIHO HOBH. rnamne 3a penaKcau;mna,
cnopryBaHero, yMeHH.sITa 3a crrpaB.sIHe c rrpncr'hnHre Ha rraHHKa, ,n:ocera, H,n:eHTHcpHo;Hpa-
Hero H H3pa35IBaHeTO Ha qyBCTBaTa, ce6eyTB'bp)l(,n:aBaHeTO, ce6eyBa)l(eHHeTO, xpaHeHeTO,
Me,n:HKaMeHT03Horo neqeHHe II Me,n:nran;mITa 0606.w;aBaT KOHn;errn;HHTe, pa3rne,n:amI no-
.rro,n:po6Ho B KHHrnre, H36poeHH B Kpa5I Ha BC.sIKa rnaBa. Mo.sira u;en 6erne ,n:a o6xBaHa B
e~Ha KHHra BcnqKH Heo6xo,n:HMH crpaTenrn 3a rrpeo,n:oJI.sIBaHe Ha rrpo6neMHTe c rpeBO)l(-
Hocrra. KoJIKOTO IIOBeqe OT Te3H CTpaTerHH ycneere ,n:a BKmoqI:Ire B'bB B'b3CTaHOBI:ITeJIHa-
Ta CH rrporpaMa, TOJIKOBa no-ecpHKaceH M 6op3 me 60,n:e Harrpe,n:'hK'hT BH.
IIo,n:xo,n:'hT Ha T03H HapbqHI:IK e rro,n:qepraHo xoJIHCTI:IqeH. Toii rrpe,n:craB51 HHTepBeH-
IJ;HH, KOI:ITO me IIOBJII:I515IT Bnpxy )Kl:IBOTa BM Ha MHOro paBHH.rn:a: T51JIO, IIOBe,n:eHHe, qyBCTBa,
yM, Me)l(,n:yJII:IqHOCTHI:I OTHOI1IeHH51, ce6eyBa)l(eHHe l:I ,n:yxoBHOCT. IloBeqero OT rrpe,n:HIIIHHTe
rrorry115IpHH rro,n:xo,n:H K'bM rraHHKara H cpo6HHTe aKn;eHTHpaxa B'hpxy rroBe,IJ;eHqecKHTe H Kor-
HHTHBHHTe (HJII:I MeHTaJIHH) crparerHH. A3 CM.sITaM, qe Te ca MHOro Ba)l(Hl:I l:I rrpo,n:'bJI)l(aBaT
,n:a 6wi:ar ·copn;eBHHara Ha BC.sIKa ycrrernHa rrporpaMa 3a neqeHHe Ha rrpHCT'hIIH Ha rraHHKa,
cpo6I:IH, rpeBO)l(HOCT H o6cecHBHo-KoMrryncHBHO pa3crpoiicrBo. Te3H rro,n:xo,n:H ca pa3rne- .
Dwea 6 rrpe,n:nara KoHo;errn;HH H crparerHH
,n:aH:rr B qerI:IpH or rnaB:rrre B T03M HapoqH:rrK.
3a crrpaBHHe, KOHTO ca )l(l:I3HeHo Ba)l(HM 3a crrpaB.sIHero c rrpHCT'hIIHTe Ha rraHHKa. Dzaea 7
06.sicIDrna rro,r:i:po6Ho rrpou;ecnT Ha ,r:i:ocer M HMar:rrHepHaTa ,n:eceHc:rr6:rrJIH3aIJ;H51, Heo6xo,r:i:H-
MH B'bB BC51Ka rrporpaMa 3a B'b3CTaHOB5IBaHe OT aropacpo6H51, COIJ;HaJIHa cpo6H51 l:IJII:I ,n:pyrH
cpo6:rrI:I. Dta6U 8 u 9 rrpe,n:cTaB51T MeTO,n:II, KOHTO me Bl:I IIO_MOrHaT ,n:a rrpoTHBO,lJ;eHCTBaTe
Ha HeraTI:IBHI:I51 BbTpeIIIeH MOHOJIOr H rrorpeilIHHTe y6e)l(,n:eHH51, KOHTO no,n:,n:'hp)l(aT rpeBO)l(-
HOCTTa.
MoHra rrpaKTHKa Me HayqH, qe penaKcau;H5ITa H JIIfqHoro 6narorronyqHe como ca MHO-
ro Ba)l(Hl:I. KaKTO Beqe CIIOMeHaXMe, rpeBO)l(HOCTTa B'b3HHKBa B pe3yJITaT Ha Harpy1rnarn:H5I
ce, rrpo,n:'bJI)l(HTeJieH crpec. ,ll;o6pe H3BecTeH cpaKT e,. qe rroBeqero xopa, crpa,r:i:amH or rpe-
BO)l(HOCT, o6HKHOBeHo ca B xpoHHqHo C'bCT05IHHe Ha cp:rr3HOJIOrMqHa cBp'hXB'h36y,n:a. Bb3-
craHoB51BaHero crrope,n: MeH 3aBMCM OT OC'hil.I;eCTB51BaHeTO Ha rrpoMeHlf B HaqI:IHa Ha )l(lfBOT,
KOHTO CIIOMaraT 3a IIO-CIIOKOeH, 6anaHCHpaH H 3,n:paBOCJIOBeH rro,r:i:xo,r:i: K'bM )l(HBOTa - Ha-
KpaTKO, rrpoMeHI:I, KOI:ITO IIOBHIIIaBaT HMBOTO Ha [/jU3UlleCKOmO BU 6.1za2on0Ayllue. Crpare-
rI:II:ITe H yMeHH5ITa, rrpe,n:craBeHH B rnamITe 3a penaKcan;H.sITa, crropryBaHero H xpaHeHeTo,
ca Heo6xo,n:nMa ocHoBa 3a ocraHaJIHTe _yMeHH.sI, rrpe,n:cTaBeHH B KHHraTa. MHoro rro-necHo
e, HaiipHMep, ,n:a H3IIOJI3BaTe ,n:ocera, aKo rropBo ere ce HayqHJIH ,n:a HaBJIH3are B ,r:i:o1160Ko
B'hBE!fEHHE 17

CbCT05IHlie Ha penaKcaIJ:irn. CblI(O raKa me BR 6b,n:e MHoro rro-necHo .n:a 3a6eJI5I3BaTe H

rrpoMemITe Heranrnmur BbTperneH . MOHOJIOf, Kora TO ce qyBCTBaTe cPI13WieCKI1 3,UpaBH ll
crroKoiiHII. ToqHo KaKTO ycB05IBaHeTo Ha HaBHKa 3a rro3HTHBeH BbTperneH ~rnHonor rn:e Bll
IIOMOrHe .n:a ce .LIYBCTBaTe II0-):(06pe, TaKa I1 rro.n:o6p5IBaHeTO Ha qn13HqecKOTO BR 6narorro-
nyqne qpe3 penaKcau:mr, crropryBaHe H xpaHeHe rn:e HaMamI npeopa3noJZ0:>1ceHocmma BM
KbM Bpe):(HU HarnacH ll HeraTHBeH BbTpeweH MOHonor. HaKparKo, KoraTo ce LIYBCTBaTe
,n:o6pe, II MllCJIHTe Bll 1u:e ca II03I1TllBHll.
OT ):(pyra crpaHa CbM 3a6eJI5I3aJI, qe xopaTa, Ha KOHTO HM JIHIICBa IIOCOKa n u:en B )l(llBOTa,
ca rro-y.H3BHMH 3a TpeBO)l(Hll pa3CTpOHCTBa. IlpHCTbIIHTe Ha rraHHKa H aropacpo6H5ITa - oco6e-
HO KOraTO ca CBbp3aHH CbC CTpaxa OT BIIpllMqBaHe H HeBb3MQ)KHOCT .n:a H3forrarn - MO)l(e ,[(a
CHMBOJill3HpaT ycelI(aHeTO, Lfe ,,H5IMa Kb,Ue .n:a OTH,n:ew" HJIH qe CH ,,BIIpII!\fqeH" B )KllBOTa
cH. IIpe):(BH,IJ; CJIO)KHOCTTa Ha CbBpeMeHHOTo o6rn:ecTBO H JIHrrcara Ha BC5IKaKBH BbHIIIHO
rrpe,n:IIHCaHll I(eHHOCTll, o6bpKaHOCTTa ll HeCHrypHOCTTa OTHOCHO CMllCbJia H IIOCOKaTa Ha
)l(llBOTa ca nrnpoKo pa3rrpocrpaHeHH. Karo rroBHlliHTe ycern:aHeTo CH 3a CMHCbJI H no Bb3-
MO)l(HOCT KYJITllBllpaTe ):(yXOBHOCTTa CH, me .n:o6HeTe LIYBCTBO 3a u:en ll TO me Bll IIOMOrHe
.n:a HaMannre rrpo6neMIITe c TpeBO)l(HOCTTa. ToBa e Ba)l(Ha o6nacr, Ha K05ITO Tp5I6Ba ,[(a ce
o6bpHe BHHMaHlle rrpll crrpaB5IHeTO c TpeBO)l(HOCTTa, a MO)l(e 6H ll IIOBeqeTO .n:pyrll IIOBe-
.n:ewieCKH pa3CTpOHCTBa (Bll)l( I'JZaea 19).
HaKpaTKO, a3 B5IpBaM B Heo6xo,n:HMOCTTa OT XOJII1CTI11IeH Mo,n:en, BKmoqBam: BCHqKll
rro.n:xo.n:n, npe):(cTaBeHH B HaCT05IlI(H5I HapbqHHK. Bb3CTaHOB5IBaHeTo or TpeBmKHOCTTa 3a-
BHCH OT llHTepBeHJJ;ll5ITa Ha BCllqKH HllBa B u:eJII15I I1H,UI1Bll,U.
CrpyBa CH ,IJ;a crroMeHeM ome Remo. YcrrernHoro H3IIOJI3BaHe Ha yMemrnTa, rrpe.n:cra-
BeHn B T03U HapbqHUK, ll3llCKBa CHJIHa peIIIHMOCT ll MOTHBaJJ;I15I OT Barna CTpaHa. A3 TBbp-
,U5I, qe e Bb3MO)KH0 caMH ,[(a IIOCTHrHeTe rpaiiHO Bb3CTaHOB5IBaHe, aKo CTe MOTllBHpaHH ll
.D:HCU:HITJIHHnpaHH. CbmeBpeMeHHO He HCKaM .n:a ocraBSIM BrreqarneHHeTo, qe caMOMOTH-
BHpaHaTa rrporpaMa 3a Bb3CTaHOB.HBaHe e npeonoZJumaHu11m MeTo.n: 3a crrpaB.HHe c Tpe-
BWKHOCTTa. He e Heo6xo,[(HMO ,[(a ro rrpaBHTe caMH. MHoro OT Bae me pewaT .n:a H3IIOJI3BaT
Ta3H KHHra KaTO ,[(OffbJIHeHlle KbM pa6oTaTa Cll c TeparreBT, KOHTO HMa OIIIIT B JieqeHHeTO
Ha TpeBO)l(HU pa3CTpOHCTBa. TeparreBTbT lI(e BH OCHrypH CTpyKTypa I1 rro.n:Kperra ll me BH
rroMorHe ):(a a,IJ;aIITHpare orrHcamne TYK KoHu:erru:mI H crparenm KbM co6crneHH5I BH rrpo-
6neM. lliKOll OT Bae me HMaT orpOMHaTa IIOJI3a I1 OT TeparreBTHqHHTe rpyrru HJIH rpyrroBO-
.TO Jieqemie ( OC06eHO 3a aropacflo6H5I H COU:HaJIHa cP06H5I). rpyrroBaTa cpopMa MO)l(e ,[(a BH
MOTHBHpa II ,IJ;a IlO,[():(bp)Ka eHTYCHa3Ma BH .n:a ycBOHTe yMeHH5ITa, Heo6xo.n:IIMH 3a Bb3CTa-
HOB5IBaHeTo BIL MH:oro xopa HMaT rron3a or B.D:bXHOBeHHeTo, crpyKrypara n rro.n:Kperrara,
KOHTO rpyrrOBOTO JieqeHHe ocnryp5IBa.
B KpaiiHa CMeTKa me Tp5I6Ba .n:a H36epeTe Haii-rro.n:xo.n:SimH5I 3a Bae ffbT. AKO pernHTe
.n:a norbpCIITe BbHrnHa noMOIU 3a rrpo6neMa en, CBbp)l(eTe ce cbc crreu:11art::rrcT no neqeHH-
ero Ha rpeBO)KHII pa3crpolicrBa, 3a .n:a Bn rroMorHe .n:a H36epere Haii-no.n:xo,n:5III(ll5I 3a Bae
cpopMaT Ha neLieHne.
Han-bJIHO e Bb3MO)l(HO ,[(a rrpeo,[(oJieere rrpo6neMa c rraHnKaTa, cpo6nHTe HJIH TpeBmK-
Hocrra ll caMn qpe3 ll3IlOJI3BaHeTO Ha CTparerHIITe II yrrpa)l(HeHH5ITa B T03ll Hapb1IHIIK.
Cbmo TOJIKOBa ueHHO n yMeCTHO e .n:a II3IIOJI3BaTe KHHrara Karo .n:orrbJIHemie KbM pa6ora-
T~ c TepaneBT HJIII rpynoBOTO JieqeHHe.

~~!'!iG.·c.uv:~.

PEfViOHAnri:A 5m;mtOTEKA
·al°EOPrn C. PAi\OBCKW'
/ .·. ~· f PA/.l 51~~'·\n
,•
 f 11aBa 1

TpeBQ)KHH pa3cTpoi1cTBa

CI03aH ce 6y,n:H BHe3aIIHO ITOlfTll BC5IKa HOlI(, OKOJIO ,[(Ba qaca cne,n KaTO 3aCITH, CbC
L crerHaro rnpno, ITpeITycKaru:o cnpue, 3aMa5IHOCT II crpax, qe n..i:e yMpe. Bn~peKH qe I(5IJiara
ce rpece, H5IMa rrpe,ncTaBa 3a1I(O. Cne,n KaTO MHOfO HOlI(H CTaBa II KpbCTOCBa ,n:HeBHaTa CH
B OITHT ,na ce B3eMe B pnu;e, T5I pewaBa ,n:a OTH,ne ITPH neKap5I CH, 3a ,na pa36epe ,nanH HMa
H5IKaKbB ITpo6neM CbC cnpu;ero il.
CHH,nH, Me,nHI(HHCKa ceKperapKa, H.Ma ITpHCTbITH Karo re3H Ha Cro3aH BHHarH, Koraro
ce 030Be Ha 3aTBOpeHO o6mecTBeHO M5ICTO. T5I ce CTpaxyBa He caMO ,na He 3ary6H KOHTpOJI
Ha,n ce6e CH, HO ce y)KaC5IBa H KaKBO me CH ITOMHCJ15IT ,n:pyrHTe 3a He5I, aKO TOBa ce cnyqH.
HaITocne,nbK H365Irna ,na BJ1H3a B KaKBHTO :a ,na .6Hno Mara3HHH, ocBeH MeCTHH5I cyITepMap-
KeT, aKo He 5I ITp:a,n:py)KaBa ITpH5ITemrr il. Cnru:o TaKa il ce e Hanarano ,na H3JIH3a or pecro-
paHTH H KHHocaJJOHH. Cera 3aIToqBa ,n:a ce qy,nH ,n:anH MO)Ke ,na ce cITpaBJI c pa6orara cH. TJI
ce HaCHJIBa ,na BJie3e B oqmca, HO caMO cne,n: H5IKOJIKO MHHYTH B KOMIIaHHJITa Ha KOJierHTe
CH 3arroqBa ,na ce crpaxyBa, qe ry6n KOHTpon Ha,n ce6e c~. I13Be,nHb)K ·51 o6xBaru:a qyBcTBO-
ro, -qe mpR6ea ,n:a CH rpnrHe.
CTHB HMa OTfOBOpeH ITOCT KaTO cocpryepeH IIH:JI<eHep, HO qyBCTBa, qe He MO)Ke ,na Ha-
ITpe,n:He ITopa,nJI Hecrroco6Hocrra err ,n:a ce H3Ka3Ba no BpeMe Ha rpynoBH cpemH. Bllepa
rnecpbT MY ro 110IIIITaJI ,nam1 me MO)Ke ,na HanpaBH ITpe3eHTaI(H5I ITO CBOJITa qacT OT e,n:HH
roJIJIM ITpoeKT. B T03H MOMeHT CTHB ce IToqyBcTBaJI y)KaCHO HepBeH H He MOfbJI ,na Ka)Ke
~Hmo. Ton H3JI5I3bJI or cra5Ira, ITenreqeiiKH, qe me yBe,noMH rnecpa CH 3a ITpe3eHTaI(HJITa Ha
cne,n:Ball(H5I ,neH. HayM CH ITOMHCJIHJI ,na ITO,n:a,n:e OCTaBKa.
Ilpe3 ITocne,n:HHTe HJIKOnKo Meceu;a MaiiK e raKa ITpHrecHeH 6T e,nHH cBoii crpax, qe
He MO)Ke ,na Ka)I(e Ha HHKoro, ,nopH Ha CbITpyrara CH. ,[(oKaTo rnocpHpa, qecro ro crpa6-
qBa CTpaXbT, qe e ITpera3HJI qoBeK HJ1H MO)Ke 6H )KHBOTHO. BnITpeKH qe He e qyn 3BYK OT
TYITBaHe, Koero ,n:a roBopH 3a Heru:o raKoBa, roil ycema HeITpeo,non:rrM ITO,nTHK ,na HaITpaBH
o6pareH 3aBoii H ,n:a ce BbpHe ITO C'blli)rn Maprnpyr, 3a ,na 6n,ne a6conIOTHO c:rrrypeH. Bcnm-
Hocr HaITocne,n:nK ITapaHo.ua MY, qe e 6nncHaJI H5IKoro, e craHana TOJIKOBa CHJIHa, qe MY
ce Hanara ,na H3MHHaBa Maprnpyra CH ITO TPII IIJIII qerHpH ITbTH, 3a ,na ce yBep:rr, qe HIIlI(O
JIOIIIo He ce e cnyq:rrno. MaiiK e yMeH, rrpeycIT5IBam ITpocpecHoHaJIHCT H ce qyBCTBa y)KacHo
YHH3eH 3apa,n:rr HMrrynca CH ,n:a ITpoBep5IBa. 3aIToqBa ,n:a ce qy,nH ,nanH He ITony,nJIBa.
C103aH, CHH,n:H, CTHB II MaiiK ca )KeprB:rr Ha rpeBO)KHOCTTa. Ho TOBa He e o6:rrKHOBeHa
rpeBO)KHOCT. TeXHHTe ITpe)KHB5IBamrn ce pa3JIHqaBaT B ,nBe ¢yH,naMeHTaJIHH OTHorneHHJI
. OT ,,HOpMaJIHaTa" rpeBO)KHOCT B e)I(e,nHeBHeTO Ha xopara. IlnpBO, TpeBO)KHOCTTa HM e

19
20 E)::(M'bH)::( EOPH /{A CE CIIPABJfM C TPEBOJKHOCTTA Jf </JOEH11TE

JI3JI5.13Jia JI3IIO,[( KOHTpOJI. BbB BCeKM OT Cnyt.{aMTe MH,[(JIBJI,[(bT ce t.{YBCTBa 6e3CJIJieH ,[(a KOH-
_TpOIIHpa cnyqBarn;oTo ce. ToBa t.{YBCTBO 3a 6e3cmrne Ha cBoii pe,[( rropa)l(,[(a ,[(OpH ome
rro-roJI.sIMa TpeBO)l(HOCT. BTopo, TpeBO)KHOCTTa crroBa HOpMaJIHOTo JIM cpyHKU:HOHHpaHe.
CoH.sIT Ha CI03aH e HapyrneH. CHH,[(H H CTHB MO)l(e ,n:a ocTaHaT 6e3 pa6oTa. A Mall:K e rr3-
ry6Irn crroco6HOCTTa CH ,n:a woqmpa HOpMaJIHO.
IlpHMepHTe coc CI03aH, CHH,[(H, CTHB H Mall:K HJIIOCTpHpaT t.{eTHpH BH,[(a TpeBO:>KHOCT:
IIaHHt.{eCKO pa3CTpOHCTBO, aropacpo6m1, COI(HaJIHa cpofo:rn H o6ceCHBHO-KOMIIYJICJIBHO pa3-
CTpOHCTBO. IIo-HaTaTbK B Ta3H rnaBa rn:e HaMepHTe rro,n:po6Ho OIIHCaHHe Ha xapaKTepuc-
THKHTe Ha BC5.IKO KOHKpeTHO pa3CTpOHCTBO. Ho IIbpBO 6Hx HCKaJI ,n:a IIOMHCJIHTe Bbpxy
o6maTa TeMa BbB BCHt.{KH T5.IX. KaKBa e rrpHpo,n:aTa Ha caMaTa TpeBO)l(HOcT?

KaKeo e Tpeeo>KHOCT?
II(e pa36epeTe rro-,n:o6pe rrpHpo,n:aTa Ha TpeBO)l(HOCTTa KaTO BH,[(HTe KaKBO T5.I e H KaK-
BO He e. HanpHMep, TpeBO)KHOCTTa ce oTnwrnBa OT cTpaxa no H5.IKOJIKO Hema. KoraTo ce
6oHTe, CTpaX'bT BM o6HKHOBeHO e HaCOt.{eH KbM H51KaK'bB KOHKpeTeH BbHIIIeH o6eKT HJIH
cuTyaU:H.51. Cnyt.{KaTa, OT K05ITO ce cTpaxyBaTe, o6HKHOBeHo e B rpaHHU:HTe Ha Bb3MO)l(HOTO.
Mo)l(e ,n:a ce 6oHTe, t.{e H51Ma ,n:a ce BMeCTHTe B KpaiiHH.sI cpoK, t.{e rn:e ce npoBaJIHTe Ha H3IIH-
Ta, t.{e H51Ma ,n:a MO)KeTe ,[(a CH IIJiaTHTe CMeTKHTe HJIH t.{e me 60,[(eTe OTXBbpJieHll OT H51KOH,
Ha KOrOTO HCKaTe ,[(a ce xapecaTe. OT ,n:pyra CTpaHa, KOraTO H3IIHTBaTe TpeBO)l(HOCT, t.{eCTO
He CTe B CbCT05.IHHe ,[(a KOHKpeTH3HpaTe 3a KaKBO ce TpeBO)l(HTe. <PoKyC'bT Ha TpeBO)l(HOCT'.'"
Ta e ITO-CKOpo BbTperneH, OTKOJIKOTO BbHllieH. lfarJie)l(,[(a T51 e peaKU:H51 Ha CM'bTHa, ,[(aJieqHa
HJIH ,[(OpH HeycTaHOBeHa orraCHOCT. Mo)Ke .n:a ce TpeBO)l(HTe ,n:a He ,,H3ry6HTe KOHTpoJI" Ha,[(
ce6e CH HJIH Ha,[( CHTyaI(H51Ta. Ilrrn ,[(a H3IIHTBaTe CM'bTHa TpeBO)l(HOCT, t.{e ,,rn:e ce cnrm
Hemo JIOIIIO".
TpeBO)l(HOCTTa 3ac51ra 1(5.IJiaTa BH c'hrn;HocT. T.51 e cpH3HOJIOrHt.{Ha, noBe,n:eHt.{ecKa H rrcH-
xonorHt.{ecKa peaKI(H51 e,[(HOBpeMeHHo. Ha cpH3HOJIOrHqHo paBHmu:e TpeBO)l(HOCTTa MO)l(e
,n:a BKJIIOt.{Ba TenecHH peaKI(HH Karo ycKopeH rrync, MycKynHo Harrpe)KeHHe, r':l,[(eHe, cyxoTa
P"
B ycTaTa HJIH IIOTeHe. Ha IIOBe,[(eHt.{eCKO HHBO T.51 MO)Ke ,[(a ca6on1pa crroco6HOCTTa BH ,n:a H
,n:ell:cTBaTe, ,n:a ce H3pa3HTe HJIH ,[(a ce crrpaB51Te c orrpe,[(eJieHH BCeKH,[(HeBHH CHTyaU:HH. He
OT IICHXOJIOrHt.{eCKa rne,n:Ha TOqKa TpeBO)KHOCTTa e cy6eKTHBHO C'bCT051HHe Ha 6o513bH n
H 6e3ITO:£\OHCTBO. B Haii-KpaiiHaTa CH cpopMa T.51 MO)l(e ,n:a 13H HaKapa ,n:a ce qyBCTBaTe OTKbC- .n:~.
HaTH OT ce6e CH H ,[(a ce CTpaxyBaTe, qe rn:e yMpeTe HJIH qe IIOJIY,[(51BaTe. 6u
<DaKT'bT, qe TpeBO)KHOCTTa MO)Ke ,n:a BH Bb3,[(eHCTBa Ha cpH3HOJIOrHt.{H0, IIOBe,n:eHqecKO II Il1
IlCHXOJIOfHqecKO paBHHII(e, e Ba)KeH 3a OIIHTHTe BH ,n:a ce B'b3CTaHOBHTe. IlnJIHaTa rrporpa- .ny?
Ma 3a B'b3CTaHOB51BaHe OT TpeBO)KHOCTTa Tp516Ba ,n:a ,n:ell:CTBa Ha BCHt.{KHTe TPH paBHmu;a, Tf ·
3a ,[(a: ,
1. HaMaJIH cpH3HonorHt.{HaTa peaKTHBHOCT aiu
n1
2. EnHMHHHpa oT65IrBalI(oTo rroBe,n:eHHe
Ii(.

3. IIpoMeHH cy6eKTHBHHTe HHTeprrpeTaI(HH (HJIH BbTpeUIHH51 MOHOJIOr), KOHTO yBeKO- OT

BeqaBaT C'bCT05IHHeTO Ha orraceHHe H 6e3IIOKOHCTBO. CJ-l

PE
fJIABA 1 TPEBOJJ{HH PA3CTPOHCTBA 21

TpeBO)KHOCTTa MO)Ke ,n:a ce rrpo51B51Ba no,[( pa3m1qm1 cpopMM M c pa31mqHa HHTeH3MB-

HOCT. T51 MO)Ke ,[(a BapHpa no cmrn OT o6MKHOBeH rrpHCTbII Ha 6e3IIOKOHCTBO ,n:o HCTHHCKH
rrpncnrr Ha rraHHKa, 6eJI513aH enc cnpue6HeHe, ,n:e3opneHTau1rn H y)Kac. TpeBO)KHOCT, Ko-
51ro He e CBbp3aHa c HIIKaKBa KOHKpeTHa CHTyan.mI, K051TO ce II051B51Ba KaTO rpbM OT 51CHO
He6e, ce HapHqa CIIOHTaHHa TpeBQ)KHOCT MJIII, B IIO-Te.IKKHTe cnyqaH, cn01-1maHeH npucmon
HG JWHUKG. Pa3JIHKaTa Me)K,n:y eIIH30,[( Ha CIIOHTaHHa TpeBO)KHOCT ll CI10HTaHHll51 rrpHCTbII
Ha rraHHKa MO)Ke ,[(a ce orrpe,n:enM no TOBa ,n:anH II3IIHTBaTe qeTHpH HJIH rroBeqe OT cne,z:i;-
HHTe CHMIITOMH e,[(HOBpeMeHHO (HaJIMqHeTO Ha qeTHpH llJill IIOBeqe CllMTITOMa rOBOpll 3a
rrpHCTbII Ha rraHHKa):

• He,[(OCTMr Ha Bb3,[(yx

• Cnpue6HeHe (ycKopeH HJIM HepaBHOMepeH rrync)

Ilo-JieKO mm IIO-CHJIHO TperrepeHe

• IloTeHe

3a,[(ymaBaHe

e ra,[(eHe llJill CTOMallieH ,UllCKOMcpOpT

• lfaTpbIIBaHe

• CBeTOBbpTe)K HJIM HecTa6ilnHoCT

• llyBCTBO 3a OTKbCHaTOCT llJill OT,IJ;eJieHOCT OT ce6e Cll

• ropem;II BbJIHll llJill BTpIICaHe

• CTpax, qe YMHpam

• CTpax, qe nony,z:i;51Bam MJIII ry6Hm KOHTpon

AKo TpeBO)KHOCTTa Bll Bb3HlIKBa CGMO B OTrOBOp Ha KOHKpeTHa CHTyaUII51, T51 ce Ha-
pIIqa cumya4uoHHa mpeeo:>KHocm IIJIM ifjo6uzma mpeeoJKHocm. CIITyauMoHHaTa TpeBO)K-
Hocr ce pa3JIIIqaBa OT o6HKHOBeHII51 CTpax no TOBa, qe o6IIKHOBeHO e rrpeKoMepHa llJill
HepeamICTMqHa. AKo II3IIIITBaTe npeKoMepHII orraceHII51 no OTHOllieHIIe Ha lliocpnpaHeTo
no MarncTpanII, xo,z:i;eHeTo Ha neKap IIJIII KoHcppoHTIIpaHeTo c napTm~opa BII, TOBa MO)Ke
,[(a ce onpe,[(eJIH KaTo cnTyauMoHHa TpeBO)KHOCT. CIITyall,IIOHHaTa TpeBO)KHOCT cTaBa ifjo-
6ui:ma, KoraTo 3arroqHeTe ,[(a om6.H2eame CIITyaUH51Ta: aKo HaIIbJIHO crrpeTe ,[(a llloqmpaTe
no Marn:cTpaJIII, ,z:i;a XO,IJ;HTe Ha JieKap llJill .ua ce KOHcppOHTIIpaTe c rrapTHhOpa CH. c ,[(pyrH
.il:YMH, <Po6IIHHaTa TpeBO)KHOCT e CIITyaUIIOHHa TpeBO)KHOCT, K051TO BKJIIQqBa rrocne,n:oBa-
TeJIHO OT651rBaHe .Ha CMTyaUII51Ta.
llecTo TpeBO)KHOCTTa MO)Ke .ua 6n,z:i;e npe,IJ;II3BIIKaHa caMO OT MllCbJITa 3a ,[(a,[(eHa CIITy-
an.H51. KoraTo ce rrpIITeCH51BaTe KaKBO m;e ce cnyqII, KoraTo IIJIII aKo BII ce HaJIO)KII ,IJ;a ce II3-
npaB1ne rrpe,[( CBOHTe cpo6nliHH c1nyaUHII, BHe H3IIIITBaTe TaKa HapeqeHaTa npeoeapume.ll-
ua mpeeoJ1CHocm. B rro-neKIITe cn cpopMII rrpe,n:BapIITenHaTa TpeBO)l(HOCT e HeoTJIIIqIIMa
OT o6IIKHOBeHaTa ,,TpeBora". Ho rroH51Kora rrpe,z:i;BapnTeJIHaTa TpeBO)l(HOCT e ,z:i;ocTaTbqHo
CHJIHa, 3a ,n:a 6n,n:e HapeqeHa npeoeapume.llHa naHuKa .
CnmecTByBa Ba)l(Ha pa3JIIIKa Me)K,z:i;y crroHTaHHaTa TpeBo)KHOCT (mm rraHHKa) II rrpe,[(Ba-
pinenHaTa TpeBO)KHOCT (IIJIII rraHIIKa). CrroHTaHHaTa TpeBO)KHOCT o6IIKHoBeHo II,n:Ba KaTo
 22 E,[(M'bH,[( EOPH /{A CE CIIPABHM C TPEBOJKHOCTTA 11 <POEHHTE

rpnM OT 51CHO He6e, MHOro 6np30 ce IIOKaqBa ,I.(O BHCOKO HHBO H IIOCJie IIOCTerreHHO OT-
IIlYM51Ba. IlHK'bT o6HKHOBCHO ce ,I.(OCTHra 3a OKOJIO rreT MHHYTH, IIOCJIC,I.(BaH OT IIOCTeIIeHeH
rrepHO,I.( Ha OTIIYCKaHe, rrpO,I.('bJDKaBall( qac HJIH IIOBeqe, Ilpe,n:BapHTeJIHaTa TpeBO)KHOCT, OT
,n:pyra CTpaHa, o6HKHOBCHO Ha6Hpa CKOpOCT IIO-IIOCTerreHHO B pe3yJITaT Ha HaCopqaBaHe
HJIH rrpoCTO MHCJieHe 3a orracHa CHTya-UH51 H IIOCJie o6HKHOBeHO 6np30 rrpeMHHaBa. Mo)Ke
,n:a ce ,,rro6npKBaTe OT TpeBora" 3a HCII(O B rrpO,I.(bJI)KeHHe Ha qac HJIH IIOBeqe H IIOCJie ;::i:a ce
OTnpCHTe OT TpeBoraTa, HaMHpaHKH Hell(O ;::i:pyro, K'bM KOCTO ,n:a HacoqnTe MHCJIHTe CH.

TpeBO>KHOCT v. Tpeeo>KHH pa3cTpoHcTea

TpeBO)KHOCTTa e HeH36e)KHa qacT OT )KHBOTa B CnBpeMeHHOTo o6II(eCTBO. Ba)KHO e ;::i:a
pa36epeM, qe B'bB BCeKH,[(HCBHeTO B'b3HHKBaT MHmKeCTBO CHTyannn, rrpH KOHTO e yMecmHO
H Jl02Ul/HO ,n:a pearHpaMe c H3BeCTHa TpeBO)KHOCT. AKO He H3IIHTBaTe HUKGK8a TpeBora
KaTO peaK-UH51 Ha BCeKH,I.(HCBHHTe rrpe,I.(H3BHKaTeJICTBa, CBnp3aHH c B'b3MO)KHa 3ary6a HJIH
rrpoBaJI, Hell(O He e Hape;::i:. To3H Hapn'lHHK II(e 6n,I.(e OT IIOJI3a 3a BCeKH, KOHTO H 3IIHTBa
HOpManHa, o6HKHOBeHa TpeBO)KHOCT (ToecT, 3a BcHqKn). Toli e rrpe;::i:Ha3HaqeH n 3a oH e3H,
KOHTO HMaT crreumlmqHH TpeBO)KHH pa3CTpOHCTBa. AKO BKJUO'lHTe crropra, ,n:nxaTeJIHHTe
yMeHH5I, penaKcaumITa H ,no6pHTe xpaHHTeJIHH HaBH"UH B'bB BCeKH,I.(HCBHH51 CH )KHBOT H
o6pnll(aTe BHHMaHHe Ha BnTpeIIIHH51 MOHOJIOf, rrorpernHHTe y6e)K,I.(eHH51, qyBCTBaTa, ce6e-
YTB'bp)K,I.(aBaHeTO H ce6eyBa)KeHHeTO, TOBa II(e HarrpaBH )KifBOTa BH rro-6aJiaHCHpaH II He
TOJIKOBa TpeBO)KeH He3aBHCHMO OT rrpHpo;::i:aTa H o6xBaTa Ha TpeBO)KHOCTTa, c K051TO ce
6opHTe.
TpeBO)KHHTe pa3CTpOHCTBa ce OTJIHqaBaT OT o6HKHOBeHaTa, BCeKH,I.(HeBHa TpeBO)KHOCT
no TOBa, qe BKJIIOqBaT TpeBO)KHOCT, K051TO e 1) no-uHmeH3U8Ha (HarrpnMep npHCT'hnH Ha
naHHKa), no-npOO'bJZ:>FCUmeJZHa (TpeBmKHOCT, K05ITO MO)Ke ,n:a npO,D;'bJI)Kll Mecenn, BMCCTO
,n:a OTIIIYMH CJie,I.( npeMHHaBaHeTO Ha CTpecHpall(aTa CHTyanirn) HJIH 3) 800U iJo if5o6uu,
KOHTO rrpe'laT Ha )KHBOTa Bll.
AMepnKaHcKaTa ncHXHaTpHqHa aconnanH51 e pa3pa6ornna KpnTepmne 3a ,nnarHOCTH-
nnpaHe Ha rpeBO)KHHTe pa3CTpOHCTBa H Te ca H36poeHH B ,n:o6pe ll3BeCTHH5I ,n:narHOCTnqeH
HapnqHnK, H3nOJI3BaH OT crrenHaJIHCTHTe no ncnxnqHo 3,n:paBe. To3H HapnqHHK ce Hapnqa
,,DSM-IV" (,,Diagnostic and Statistical Manual of Mental Disorders" - IV H3,I.(aHHe). Cne,n:-
Ball(HTe onncaHH5I H:a pa3JIHqHHTe rpeBO)KHll pa3CTpOHCTBa IIO'lHBaT Bnpxy KpHTepHHTe
J
B ,,DSM-IV", Cnll(O - Ka To BnrrpocHHKa 3a __caMO,I.(HarHocrnnnpaHe B Kpa51 Ha Ta3H rnaBa.
HaCT05III(ll51T HapnqHHK II(e BM ITOMOrHe, ,nopn aKO BarneTO TpeBO)KHO pa3CTpOHCTBO HJIH
peaK-Ull51 He OTfOBap5I Ha HHKOil OT ,I.(HarHOCTllqHHTe KaTeropHH B ,,DSM-I~". OT ,npyra
CTpaHa, He ce TpeBO)KeTe npeKOMepHO, aKO peaK-UH5ITa Bll OTfOBap5I C'bBnpllieHO Ha H51K051
OT ,n:narHOCTH'lHHTe KaTeropHH. IlpH6JIH3HTeJIHO 15 nponeHTa OT xopaTa B Cne,I.(HHeHHTe.
. i.naTH II(e ce 030BaT B'bB BaIIIaTa KOMnaHH5I.

naHH"leCKO pa3CTPOHCTBO

IIaHH'leCKOTO pa3cTpolicTBO ce xapaKTepH3Hpa c BHe3aIIHH errH3o,n:n Ha ocTpo 6e3-

rroKoiicTBO HJIH CHJieH CTpax, KOHTO ce II05IB.SIBaT ,,KaTO rpnM OT 5ICHO He6e" 6e3 BH,D;HMa
DIABA 1 TPEBO)]{HJ1 PA3CTPOHCTBA 23

np1Purna. CmrnaTa rramma o6HKHOBeHo rrpo,n;'hmKaBa He rroBeqe OT H51KOJIKO MirnynI, Ho B

pe,n;KH cnyqaH MO)l(e ,n;a ce Bp'hma ,,Ha B'hJIHH" 3a rrepHo,n; ,n;o ,n;Ba qaca. IIo BpeMe Ha caMH51
npHCThII Ha IJaHHKa MO)l(e ,n;a ce Ha6mo,n;aBa BCeKH OT CJie,[(HHTe CHMIITOMH:

• He,n;ocTHr Ha B'h3,n:yx HJIH qyBcTBO 3a 3a,n;ylllaBaHe

• C'hp1(e6HeHe - rrperrycKamo c'hpl(e HJIH ycKopeH rrync

CBeTOB'hpTe)l(, HecTa6mIHOCT HJIH rrpHMaJI.HBaHe

• Ilo-cna6o HJIH rro-cHJIHO TperrepeHe

LiyBCTBO 3a 3a,n:ylllaBaHe

• IIoTeHe

e ra,n:eHe HJIH CTOMallieH JJ:HCKOMcPOPT

• llyBCTBO 3a HepeaJIHOCT - C51Karn ,,He CTe HaII'hJIHO TaM" (oenepCOHQJlU3QLjUR)

0 }faTp'hIIBaHe B p'hl(eTe H CT'hIIaJiaTa

EonKa HJIH ,n:HcKoMcpopT B rnp,n:HTe

o CTpax OT rrony,n;51BaHe HJIH 3ary6a Ha KOHTpon

o CTpax ,n:a He yMpeTe

IIpn HCTHHCKH51 rrpHCT'hII Ha rraHHKa ca HaJIH1(e IIOHe 'lleTHpH OT Te3H CHMIITOMH, a Ha-
JIHqHeTO Ha ,n:Ba HJIH TpH OT DIX ce HapHqa npucmon c 02paHUlJ,eHU CUMnmo.AW.
, CmvrnTOMHTe BH 11(e 6'h,n:aT ,n:HarHOCTH1(HpaHH KaTo rraHHqecKo pa3cTpoiicTBO, aKo BHe:
1) CTe llMaJIH ,n:Ba HJIH IIOBeqe rrpHCT'hIIa Ha rraHHKa H 2) IIOHe e,n:HH OT Te3H rrpHCT'hIIH e 6HJI
IlOCJie,IT.BaH OT rrpo,n:'hJI)l(aBall(a (rroHe) e,n:HH MeCe1( IIOCT051HHa TpeBora ,n:a He rronyqHTe HOB
IIpHCThII Ha rraHHKa HJIH 6e3IIOKOllCTBO 3a eBeHTyanHHTe IIOCJie,[(CTBH51 OT B'h3HHKBaHeTO
Ha HOB npHCT'hrr. Ba)l(HO e ,n:a ce 3Hae, qe rraHHqecKoTo pa3cTpoilcTBo caMo no ce6e CH He
BKmoqBa HHKaKBH cpo6HH. IIaHHKaTa He B'h3HHKBa IIOHe)l(e MHCJIHTe 3a, rrpH6JIH)l(aBaTe HJIH
B ,n:eiicTBHTenHocT ce o3oBaBaTe _
B 'hB ¢o6HilHa CHTya1(H51. BMecTo TOBa Toil ce II051B51Ba
CIIOHTaHHO H HeoqaKBaHO 6e3 HHKaKBa BHJJ:HMa rrpHqHHa. OcBeH TOBa rrpHCT'hIIHTe Ha rra-
HHKa He ce JJ:'hJI)l(aT Ha cPH3HOJIOrHqHHTe Bb3,II:ellCTBH51 Ha JieKapCTBO ( OTrrycKaHO c HJIH 6e3
pel(errTa) HJIH Ha 3a6on.HBaHe.
Monce ,[(a HMaTe ,[(Ba HJIH TpH rrpHCT'hIIa Ha rraHHKa, H ro,n:HHH Hape,n: IIJIH HHKOra rro-
Beqe ,n:a He rronyqHTe HOB. HJUI ,n:a HMaTe H51KOJIKO rrpHCT'hIIH Ha rraHHKa, rrocne,n:BaHH OT
rrepHo,n: 6e3 rrpHCT'hIIH, caMO 3a ,n:a rronyqHTe HOB rrpHCT'hII cne,n; MeCe1( HJIH ,[(Ba. IlOH51KOra
II'hpBH5IT IIpHCT'hII Ha rraHHKa 6HBa rrocne,n:BaH OT IIOBTap5111(H ce rrpHCT'hIIH TpH HJIH rro-
Beqe II'bTH ce,n:MHqHo, KOHTO He CIIHpaT, ,n:oKaTO He IIOT'hpCHTe neqeHHe. B'hB BCHqKH Te3H
cnyqaH C'hll(eCTByBa TeH,n;eH1(H51 3a pa3BHBaHe Ha npeo.eapume1ma mpeBO:JJCHocm HJIH orra-
CeHHe Me)l(,n:y rrpHCThIIHTe Ha rraHHKa, cPOKYCHpaHO B'hpxy CTpaxa OT HOB rrpHCT'hII. ToBa
orraceHIIe OT rronyqaBaHeTo Ha HOB rrpHCT'hII e e,n;Ha OT xapaKTepHHTe qepTH ~a rraHHqe-
CKOTo pa3CTpOllCTBO.
A.Ko CTpa,n:aTe OT rraHHqecKO pa3CTpOHCTBO, Mo)l(e ,n;a CTe MHOro yrrnarneHH OT CHMII-
TOMHTe CH H ,n:a ce KOHCYJITIIpaTe c neKap, 3a ,n:a OTKpHeTe MC,[(Hl(HHCKaTa rrpHqHHa. Cbp-
1(e6neHeTo H HepaBHOMepHH51T rrync MO)l(e ,n;a ,n;oBe,n;ar ,n;o EKr H ,n;pyrH c'hp,n;eqHH H3-
24 E)J;MbH)J; EOPH /!,A CE CllPABHM C TPEBOJKHOCTTA JI <POEHHTE

cne,n:BamuI, KOIITO B IIOBeqero cnyqaII ce OKa3BaT HOpMaJIHII. (IlOH5IKOra rrponaIICbT Ha

MIITpaJIHaTa KJiarra, ,no6poKaqecTBeHa apIITMII5I, MO)!(e ,n:a CbCbII(eCTByBa c rraHIIqecKOTO
pa3CTpOHCTBO.) 3a II(aCTIIe Bee IIOBeqe JieKapII II~faT H3BeCTHH II03HaHH5I 3a rraHIIqecKOTO
pa3CTpoiicTBO H ca B CbCT05IHHe ,n:a ro pa3JIIIqaT OT qncro qm3IIqecKHTe OIIJiaKBaHII51.
)J;IIarH03aTa ,,IIaHIIqecKO pa3CTpOHCTBO" ce IIOCTaB51 caMo cne.n: II3KJIIOqBaHeTO Ha
Bb3MO)!(HIITe Me,[(HIJ:HHCKII rrpwrnHH, BKJIIoqnreJIHO xmrorJIHKeMH51, XIIIIepTIIpeo3a, peaK-
u:mI Ha rrpeKOMepHH51 KOcPeHH H OTKa3BaHeTO OT aJIKOXOJI, rpaHKBIIJiaHTII IIJIII ce,n:aTIIBII.
IlpwrnHHTe 3a rramrqecKOTO pa3CTpOHCTBO BKJIIoqBaT KOM6IIHaU:II51 OT Hacne.n:crBeHOCT,
XIIMIIqecKII ,[(IIC6aJiaHCH B M03bKa II crpec. BHe3arrnara 3ary6a IIJIH cepII03HIITe rrpoMeHH
B )KHBOTa Morar ,n:a rrpe,nH3BIIKaT II051BaTa :Ha rrpHCTbIIH Ha rraHHKa.
Xopara o6IIKHOBeHo pa3BHBaT rraHnqecKo pa3crpolicrBo B Kpa51 Ha IOHOIIIecrBoro HJIH
B ,n:Ba,n:ecerre en ro,n:IIHII. B rroBeqeTo cnyqan rram-IKara ce ycJIO)!(H51Ba or pa3BHBaHero
Ha aropacPo6II51 ( orrncaHa B cne,n:BaII(H51 pa3,n:en). Me)!(,n:y 1 11 2 rrpou:eHTa or HaceneHIIero
HMaT "qncTo" rraHnqecKO pa3CTpoiiCTBO, a OKOJIO 5 rrpou:eHTa HJIH 1 Ha BCeKII 20 ,nynrn
crpa,na OT rrpIICTbIIHHa rraHHKa, ycJIO)!(HeHH OT aropa¢o6H51Ta. l
"

BcnqK11 .n:onyrrocoqeHII crpaTerIIH ce CM51TaT 3a Mo,n:epHn neqeHII51 Ha rraHIIqecKoTo

pa3CTpOHCTBO:

Yceo11eaHe Ha yMeHu11 Ja pe1wKca4u11. BceKn,nHeBHO rrpaKTHKyBaHe Ha KopeMHO ,nII-

IIIaHe 11 H5IKOII. cPOPMH Ha ,[('hJI6oKa MYCKYJIHa penaKcau:1rn (Karo rrporpecIIBHaTa MYCKYJIHa
peJiaKCaU:H51). ToBa IIOMara 3a o6JieKqaBaHe Ha ¢u3U4CCKUme CHMnTOMII Ha naHHKaTa, KaK-
TO H npe,nBapIITeJIHaTa rpeBO)!(HOCT, K05ITO MO)l(e ,n:a H3IIHTBaTe no OTHOIIIeHIIe Ha npIIC-
Tbna Ha rraHHKa. 3a o6neKqaBaHe Ha TpeBO)!(HOCTTa C'hII(O MO)Ke ,n:a 6'h,n:e npenopbqaHa
nporpaMa OT cPII3nqecKII yrrpa)!(HeHH51 (Bn)!( Dzaeu 4 n 5).

Tepanu11 Ja KOHmpo!l Ha naHuKama. I1,n:eHrn¢nu:IIpaHe II eJIHMHHIIpaHe Ha KaTacrpo-

cPHqHIITe MHCJIII (KaTo ,,B KarraH CbM!" ,,~e rrony,ne51!" HJIH ,,m;e rronyqa IIHcPapKT!"), 'KOHTO
o6IIKHOBeHO npe,DJI3BHKBaT rrpHCTbIIH Ha rraHHKa. (BH)K I'fla6a 6).

lfHmepo4enmueHa deceHCU6UJlU3alf UJ1. IlpaKTHKyBaHe Ha ,n:o6poBOJIHO npHBHKBaHe

KbM meJZeCHume CUMnmOMU Ha rraHIIKaTa KaTO ycKopeH rryJic, H3IIOT51BaHe Ha ,[(JiaHHTe,
-....
He,n:OCTIIr Ha Bb3,[(yx HJIH CBeTOBbpTe)K. Te3II CHMIITOMU ce npe,nH3BHKBaT npe,nHaMepeHO, '
ofo~KHOBeHo B Ka6HHeTa Ha reparreBTa. HarrpHl\1ep, cBeTOBbpTe)K'hT Mo~e ,na 6b,ne npe-
,[(II3BHKaH qpe3 BbpTeHeTO B CTOJI, a ycKopeHH5IT rrync - qpe3 THqaHe Harope II Ha,[(OJIY
no CTbJI6IITe. Ilonrap51II(II51T ce ,nocer c HenpH5ITHHTe TeJieCHH CIIMIITOMII rrpe,n:II3BHKBa
deceHCU6UJlU3alf,U-!1-, KOeTO rrpHHU:IIIIHO 03Haqana IIOCTerreHHO rrpHBIIKBaHe KbM T51X ,no MO-
MeHTa, B KOHTO rrpecTaBaT ,n:a BH IIJiaIIIaT. (BII)K Dzaea 7.)

MeduKaMeHmo3HO JZe4eHue. SSRI aHTH,nerrpecaHTIITe Karo Paxil, Zoloft, Lexapro IIJIII

Celexa IIJIH 6eH3o,n:IIa3errIIHOBIITe Me,nHKaMeHTU Karo Xanax, Ativan HJIII Klonopin Morar
,n:a ce II3IIOJI3BaT 3a HaMaJI51BaHe Ha Te)KeCTTa Ha rraHIIqecKIITe CIIMIITOMH. Haii-,n:o6pe e Te
,na ce II3IIOJI3BaT B KOM6IIHaU:II51 c rpHTe crparenrn rope. (BII)K I'JZaea 17.)
 rnABA 1 TPEBOJKHH PA3CTPOHCTBA 25

HaL/UH Ha :>JCueom u JZUltflocmHu npoMeHu. lliKoH OT rrpoMeHHTe B HaqHHa Ha )KHBOT,

KOHTO MoraT ,n;a HaMaJI5IT CKJIOHHOCTTa K'bM rrpHCTbilH Ha rraHHKa, ca OBJia,r:vrnaHeTO Ha
CTpeca, pe,n;oBHOTO crropTyBaHe, emIMHHHpaHeTO Ha CTHMyJiaHTHTe H 3axapTa OT ,n:HeTaTa,
3a6aB5IHeTO Ha pHTbMa Ha )KllBOT, oc1rryp.HBaHeTO Ha rroqHBKa H rrpOM.HHaTa B HarnaCHTe
_KaTo rrepcpeKI.UIOHH3Ma, rrpeKoMepHOTo )KeJiamre ,n;a 6b,n;ern xapecBaH II rrpeKaneHaTa Hy)K-
,n:a OT KOHTpOJI. (Dweu 4, 5, JO H 15 pa3rJie)K,[laT Te3H BbI1pOCH.)

. Aropacj:>o611H
lJ:yMaTa azopa¢o6u.R 03HaqaBa cTpax OT OTBopem1 rrpocTpaHCTBa. CbmHocTTa Ha aro-
pacpo6H.HTa o6aqe e cTpax OT rrpHCT'hITH Ha rraHHKa. AKo cTpa,n:aTe OT aropacpo611.H, BHe
ce 6q11Te OT CIITya[(HlI, B KOIITO 65IrCTBOTO MO)Ke ~a e Tpy,n;Ho HJIII B KOHTO MO)!<e ,n:a He e
HaJIHI.'(e rroMOI.1(, aKo BHe3arrHo rronyq11Te rrpHCT'hrr Ha rraHHKa. Bb3MO)KHO e ,n:a oT6.HrnaTe
Mara3IIHIITe HJIII MarHCTpaJIHTe, HarrpHMep, He TOJIKOBa 3apa,n:II rrpHc'hmHTe HM xapaKTe-
pIICTHKH, a IlOHe)l(e TOBa ca CIITya[(HH, B KOHTO 6.HrCTBOTO MO)Ke ,n:a 61>,n:e Tpy,n:HO OC'hmecT-
BHMO HJIII CMymaBaI.1(0 B cnyqaii Ha rraHHKa. CTpaxbT OT Hey,n:o6HOTO IlOJIO)KeHHe Hrpae
KmoqoBa ponH. IloBeqeTo aropacpo6H ce cTpaxynaT He caMo OT rrpIICT'hrra Ha rraHHKa, a II
OT TOBa KaK80 UfC cu nOMUCJl.Rm xopama, aKO rH BH,D;.HT B rrpHCTbil Ha rraHIIKa.
3a aropacpo6nTe e o6uqaiiHO ,n;a OT6.HrnaT MHO)KeCTBO CHTya[(HlI. H5IKOH OT Haii-o6H-
qalIHHTe ca:

• MHoron10,r:i:HIITe o611(eCTBeHH MecTa KaTo cyrrepMapKenr, yH11BepcanHII Mara3HHH,

pecTopaHTII

• 3aTBOpeHIITe HJIH orpaHHt{eHH rrpocTpaHCTBa KaTO TyHeJIHTe, MOCTOBeTe HJIH CTOJia

BbB cppI13b0pCKH.H caJIOH

• 06mecTBeHH.H TpaHcrropT KaTO BJiaKOBe, aBTo6ycH, MeTpO, caMOJieTII

• ,n:a 61>,n:aT caMH y ,r:i:oMa

' Mo)Ke 611 Haii-o6Hqaii:HaTa qepTa Ha aropacpo6H.HTa e TpeBO)KHOCTTa OT TOBa ,n:a CM

,n:aneq OT ,n:oMa lIJIH ,n:aneq OT ,,c11rypHII.H t{OBeK" (o6HKHOBeHO Cbrrpyr, rrapTHbOp, po,n:H-
TeJI lIJIH OH3H, K'bM KOrOTO CTe Haii-CHJIHO rrpHBbp3aHH). Mo)Ke HaIT'hJIHO ,n:a OT6.HrnaTe ,n:a
I.IIOcpHpaTe caMH lIJilI ,n:a ce 6011Te ,n:a rnocp11paTe caMH OCBeH Ha H.HKaKBO KpaTKO pa3CT0-
5IHIIe OT ,n:oMa. B no-Te)KKHTe cnyqaH MO)Ke ,r:i:a cTe B C'hCTO.HHHe ,n:a II3MIIHeTe caMII caMo
H.HKOJIKO MeTpa OT ,n:oMa CH HJIH ,n:a CTe HaITbJIHO 3aTBOpeHH BK'hmH. 3HaM 3a e,n:Ha )KeHa c
aropacpo6II.H, KO.HTO He 6IIna crroco6Ha ,n:a H3Jie3e OT crraJIH.HTa cII 6e3 rrpII,n:py)KIITen.
AKO CTpa,n:aTe OT aropac}Jo6II.H, BHe He caMO HMaTe cpo6H.H no OTHOIIIeHIIe Ha MHO)KeCTBO
CIITyan;HII, HO Cb11(0 TaKa rrpe3 IlOBeqeTO BpeMe H3I1HTBaTe TpeBO)KHO.CT. Ta3II TpeBO)KHOCT
B'h3HHKBa OT onaceHuemo, qe MO:>«:e ,n:a rrorra,n:HeTe B c11Tyan;II.H, B KO.HTO me II3rra,n:HeTe B
rraHHKa. KaKBO I.I.'(e CTaHe, HarrpIIMep, aKO BH TIOKaH.HT ,n:a OTH,n:eTe Ha M.HCTO, KOeTO o6HK-
HOBeHo OT6.HrnaTe, H ce HaJIO)KH ,n:a ,n:a,n:eTe 06.HCHeHHe 3a OTKa3a CH? ll.rrII KaKBO me CTaHe,
aKo BHe3armo OCTaHeTe caMH? Ilopa,n:H cepH03HHTe orpaH11qeHH.H B ,n:eiiHOCTIITe II HaqHHa
BM Ha )KHBOT MO)Ke ,n:a CTpa,n:aTe II OT ,n:errpeCH.H. ,n:errpeCI1.HTa Bb3HlIKBa OT ycemaHeTO, qe CTe
B JiaIIHTe,Ha uemo, Ha,n: KOeTO H.HMaTe KOHTpOJI, lIJilI qe CTe 6e3CHJIHII ,n:a ro rrpoMeHIITe.

L
26 E,[(MbH,[( EOPH /{A CE CIIPABHM C TPEBOJKHOCTTA Jf <JJOEHHTE

:V.brne)l(,n;a B rroBeqeTo cnyqaM aropacpo6mITa 6MBa rrpe,n;M3BMKaHa OT rraHMqecKoTo pa3-

CTpoiicTBO. 0THaqano rrpocTO MMaTe rrpMCThIIH Ha rraHMKa, KOMTO ce I105IB5IBaT 6e3 BM,D;M-
Ma rrpMqMHa (rraHMl.JecKo pa3cTpoiicTBO ). Cne,n; M3BeCTHO BpeMe o6al.Je CM ,[(aBaTe cMeTKa,
l.Je rrpMCTbIIMTe BM ce II05IB5IBaT IIO-l.JeCTO B CMTya:uirn ,[(aJieq OT ,[(OMa, rrpH KOMTO Bb3MO)K-
HOCTTa 3a 65IrCTBO e orpaHM~eHa, MJIM KoraTO CTe caMM~ Te3M CMTya:UHH Bel.Je BM rrnamaT.
B MOMeHTa, ·B KOHTO 3arro1IHeTe ,[(eiicTBHTeJIHO ,[(a oT65IrnaTe Te3M cttTya:o:Htt rropa,n;M cTpax
OT rraHttKa, Btte pa3BttBaTe aropa¢o6mi. T5I MO)l(e ,[(a pb,[(e B JieKa, cpe,[(Ha ttnM Te)l(Ka cpop-
Ma. IlpM JieKaTa cpopMa M3IIMTBaTe ,[(MCKOMcpopT B CMTyau:mr, rrpM KOMTO Bb3M0)l(HOCTTa 3a
65IrCTBO e orpaHMl.JeHa, Ho ,[(a He rM oT65IrBaTe. Ilpo,r:i;'hJI)l(aBaTe ,[(a pa6oT_HTe MJIM ,[(a rra3a-
pyBaTe caMM, HO lIHaqe He MCKaTe ,[(a ce OT,IJ;aJieqaBaTe OT ,[(OMa CM. IlpII cpe,[(HaTa cpopMa
MO)l(e ,z::i;a 3arroqHeTe ,[(a OT65IrBaTe H5IKOH CMTya:UIIH KaTO o6ID;eCTBeHH5I TpaHCIIOpT, acaH-
ChOpIITe, mocpupaHeTo ,z::i;aneq OT ,r:i;oMa IIJIH xo,r:i;eHeTo Ha pecTopaHT. Ho orpaHIIqeHIIeTo e
caMO qacTIIqHo lI IIMa H5IKOII CMTya:umI )J.aJieq OT ,[(OMa IIJIH OT curypHII5I qoBeK, c KOIITO
MO)l(eTe ,[(a ce crrpaBttTe caMII BbrrpeKH tt3BeCTHII5I ,[(IICKoM¢opT. Te)l(KaTa aropa¢o6tt5I ce
xapaKTeptt3ttpa c BCeo6xBaTHO orpaHIIqeHHe Ha ,[(eHHOCTHTe ,[(0 TQqKaTa, B K05ITO CTe He-
crroco6HII ,[(a II3Jie3eTe OT ,r:i;oMa CM 6e3 rrpu,z::i;py)KMTeJI.
...,
3acera He e lI3BeCTHO TOl.IHO 3aID;O H5IKOII xopa c rrpMCThIIH Ha rramua pa3BIIBaT aro-
pa¢o6tt5I, a ,[(pyrII - He. (I1Ma II MaJI:UIIHa, KOHTO pa3BMBaT caMO aropa¢o6tt5I 6e.3 HMKaKBH
rrpMCT'hIIM Ha rraHHKa.) He e 5ICHO C'hIUO 3aII(o H5IKOH xopa pa3BMBaT MHoro rro-Te)l(Ka cpop-
Ma OT ,[(pyru. I13BeCTHO e o6aqe, l.Je aropa¢o6mITa e pe3yJITaT OT coqeTaHMeTo Me)l(,r:i;y Ha-
cJie,[(CTBeHOCT M OKOJIHa cpe,z::i;a. CTpa,IJ;aID;ll5IT OT aropa¢o6mr MO)l(e ,[(a IIMa pO,D;IITeJI, 6paT
IIJIM cecTpa IIJIM ,[(pyr po,r:i;HIIHa c'hc C'hIUH5I rrpo6neM. KoraTo ·e,r:i;IIHII5IT e,[(HOHiiqeH 6JIII3HaK
e aropa¢o6, ttMa roJIHMa Bepo5ITHOCT II JJ.pyrII5IT ,z::i;a 60,z::i;e. OT rne,r:i;Ha ToqKa Ha OKOJIHaTa
cpe,n;a MMa orrpe,n;eneHM o6cT05ITeJICTBa OT ,r:i;eTCTBOTO, KOIITO rrpe,[(pa3IIOJiaraT ,n;eTeTO KbM
aropacpo6II5I. Cpe,n; T5IX ca po,r:i;MTeJIIITe, KOIITO ca 1) rrepcpeK:O:IIOHIICTII II CBbpXKpIITMl.JHH, 2)
rrpeKaJieHO 3aKpMJI5IIUM M/IIJIM 3) rrpeKaJieHO TpeBO)l(Hll ,[(0 CTerreH ,z::i;a rrpe,[(aBaT Ha ,r:i;eTeTO
c11 noc~aHMeTo, l.Je cBeTbT e ,,orracHo M5ICTo". B cne,[(Bam:aTa rJiaBa m:e pa3rne,r:i;aMe rro-3a-
,n,M16ot1eHo pOJI5ITa Ha I-IaCJie,[(CTBeHOCTTa II OKOJIHaTa cpe,z::i;a rrpH aropa¢o6tt51Ta M ,[(pyrMTe
TpCBO)KJ-IH pa3CTpOHCTBa .
Aropacpo6mna 3ac51ra xopa c BC5IKaKBH )l(IITeiicKH rrorrp:m..:ua II OT BcuqKH co:uno-ttKo-
HOMWieCKH rrpocnoiiKH. IIpn6JIH3HTeJIHO 80 rrpo:ueHTa OT aropa¢o6nTe ca )l(CHH, BorrpeKM
qe T03H rrpo:ueHT HaIIOCJIC,[(bK rra,[(a. Mo)l(e ,z::i;a ce rrpe,[(IIOJIO)l(ll, l.Je Tbll KaTO OT )l(eHIITe BCe
IIOBel.Je ce oqa:KBa ,[(a pa60T5IT Ha II'hJieH II(aT (KoeTO rrpaBM 3aTBOpeHH5I BKbW:ll HaqnH Ha
)l(llBOT Bee IIO-MaJIKO rrpneMaH OT o6m:ecTBOTO ), rrpo:o;eHT'hT Ha )l(eHMTe lI Mb)l(eTe c aropa-
¢o6H5I MO)l(e ,[(a ce H3paBHH.

CoepeMeHHO Ael/e1tue

YC80.R8GHe HG meXHUKU 3G peAGKCGlJU.R, mepanu.R 3G KOHmpoA HQ naHUKama u UH-

mepo4enmu8HQ iJeceHcu6uJtu3a4u.R. Tbli KaTo aropacpo6M5ITa o6MKHOBeHo rrol.JHBa Bopxy
CTpax OT rrpHCThIIll Ha rraHHKa, lI3IIOJI3BaT ce J1eqeHH5ITa, OIIHCaHH 3a rraHMqecKOTO pa3-
CTpOHCTBO. (BmK I'Aaeu 4 lI 6.)

J(oce2. ToBa 03HaqaBa, l.Je ce n3rrpaB5ITe rrpe,z::i; MJIII BJIM3aTe B ,z::i;ocer c rrnarnem:aTa cnTy-
·a:unH. Bne IIOCTerreHHO ce M3IIpaB5ITe rrpe)J. CIITya:o;HHTe, KOMTO CTe OT65IfBaJIH, qpe3 nope-
rnABA 1 TPEBO)f(HH PAJCTPOHCTBA 27

,[(IIUa OT MaJIKll CThIIKll. T03ll ,[(OCer ce OeblueeTB5IBa IIbpBO BbB Bb06pa)KeHIIeTO II rroene B
peaJIHII.51 )KHBOT (BII)K Dzaea 7). AKo, HarrpIIMep, cTe ee eTpaxyBaJIII ,[(a rnoqmpaTe ,n:aneq o~
,[(OMa, MaJIKO no MaJIKO rue yBeJIIIqaBaTe pa3eT05IHlleTo. 0THaqaJIO B KOJiaTa e Bae MO)KC ,[(a
ee B03ll IIOJJ:Kperrnrn:IIRT Bii qoBeK, rrocne ,[(a rnoqmpa 3a,n: Bae II HaKpa5I rue ce ·yrrpa)KH5IBaTe
,[(a rnoqmpaTe caMII. full, aKO eTe ce CTpaxyBam1 ,[(a OCTaHeTe eaMII BKbIUII, qoBeKbT, KOH-
TO o6IIKHOBCHO CTOII e Bae, IIbpBOHalfaJIHO rue ll3Jie3e caMO 3a H5IKOJIKO MIIHYTII II IIOCJie
rrocTeIIeHHO rue yBeJIIIqaBa rrpO,[(bJI)KllTeJIHOCTTa Ha OTCbCTBlleTO CH. c BpeMeTO rn:e ce
HayqIITe ,[(a ce ll3IIpaB5ITe rrpe,n: ll ,n:a yqacTBaTe BbB BClllfKll rro-paHO OT65IrBaHII CIITyaumL

Ko2HumueHa mepanu.R. l(eJITa Ha KorHIITHBHaTa TeparrHR e ,n:a Bii rroMorHe ,n:a 3aMeHH-
Te rrpeyBeJIHqeHHTe, rrnarneruII MIICJIH 3a rraHIIKaTa II ¢o6IIHTe c rro-peanHeTHqHH H rro-
JIC3Hli MHCJIOBHII HaBHUII. HayqaBaTe ce ,n:a II,n:eHTIIcpHUIIpaTe, rrpeo,n:o;rnBaTe H 3aMeHRTe
Bpe,n:HIITe MIICJIII c KOHCTPYKTIIBHII. (BH)K Dzaeu 8 II 9.)

M~ouKaMeHm03HO JLelleHue. HacT05IIUOTo JielfeHIIe Ha aropacpofornTa qecTo II3IIOJI3Ba

neKapcTBa. SSRI KaTo Paxil, Zoloft HJIH Celexa qecTo ce rrpe,n:rrIIcBaT B rro--TC)KKIITe cnyqaII,
KoraTo qoBeKhT e 3aTBopeH B ,n:oMa CH IIJIII ,n:ei1HOCTIITe MY ca CHJIHO orpaHHqeHII. HI-IcKIITe
,[(03H TpaHKBIIJiaHTII KaTo Xanax IIJIH Klopnopin_ CbIUO MoraT ,n:a ce H3IIOJI3BaT, 3a ,n:a rro-
MOrHaT Ha xopaTa ,n:a rroHecaT IIbpBHTe eTarrH Ha ,n:ocera. (BH)K Dwea 17.)

llpaKrnuKyeaHe Ha ce6eymBop:J1eoa8aHe. Tbi1: KaTo Ha aropacpofoITe qecTo HM e Tpy,UHO

,[(a OTCT05IBaT rrpaBaTa CH, ce6eyTBbp)K,I(aBaHeTO e qaeT OT Jie1IeHIIeTO. (BmK I'JLa8a 13.)

I'pynoea mepanUR. ne11eHIICTO Ha aropacpo6II5I MO)KC ,I(a 6b,I(e MHOfO ecpIIKaeHO B rpy-
rra. rpyrraTa OeIIryp5IBa fOJI5IMa IIO,[(Kperra KaKTO 1Ipe3 Cb3HaHIICTO, qe He CTe CaMII, TaKa ll
B ll3IlbJIHCHllCTO Ha e)KeCe,I(MH1IHIITe ,[(OMalliHll 3a,I(aHil5I.
A.Ko CTe TeparreBT ll ce llHTepecyBaTe OT BO,[(CHCTO Ha rpyrra 3a JIC1ICHIIC Ha aropa¢o-
6II5I, MO)KC 6II rn:e llCKaTe ,n:a Bll,I(IITe CTaTH5ITa Mii ,,rpyrraTa 3a JIC1IeHIIC Ha aropa¢o6II5I" B
KHIIraTa ,,Focal Group Psychotherapy" (Bii)!( 6eJie)KKIITe B Kpa5I Ha Ta3II rnaBa).

CouIIaJrnaTa ¢o6II5I e e,n:Ho OT Hai1-pa3rrpocTpaHeHIITe TpeBO)KHII pa3cTpoiicTBa. To

BKJIIOqBa CT pax OT .ll3JiaraHe IIJIII YHH)KeHIIe B CIITyauIIH, rrpll KOIITO 6IIBaTe OUCH5IBaHII OT
,n:pyrIITe llJill Tp5I6Ba ,[(a ce rrpe,n:cTaBHTe ,n:o6pe. To3II CTpax e MHOfO ITO-CIIJICH OT HOp-
ManHaTa TpeBora, K05ITO IlOBe1IeTO xopa 6e3 ¢o6IIII ll3IlllTBaT B I10,[(06HII CIITyal(llll. 06IIK-
HOBeHo TOH e TOJIKOBa CIIJieH, qe Bii rrpIIHY)K,I(aBa HaITbJIHO ,n:a OT65IrBaTe Te3ll CIITyal(llll,
BbnpeKII qe H5IKOII xopa CbC COI(llaJIHa ¢o6II5I IlOHaC5IT couIIaJIHilTC CIITyal(llll, ·Ta MaKap
II .c I(eHaTa Ha 3HaqllTCJIHa TpeBO)KHOeT. 06IIKHOBeHO ce 6e3IIOKOIITC, qe rn:e Ka)KeTe IIJIII
HarrpaBIITe Hern:o, 3apa,Uu KoeTo ,n:pyrHTe ,n:a ·BII orrpe,n:eJrnT KaTo TpeBO)KCH, cna6, ,,ny,n"
llJill rnyrraB. 06IIKHOBCHO 6e3IIOKOHCTBOTO e rrpeKOMepHO - 3a ,[(a,[(eHaTa CIITyaUII.51 ll Blle
pa36HpaTe, qe e TaKOBa (Ho ,rtel(aTa ebC COUI-IaJIHa ¢o6II5I . He CH ,naBaT CMeTKa 3a rrpeKO-
MepHOCTTa Ha CTpaxa cu).
 28 E~MbH~ EOPH /{A CE CllPABHM C TPEBOJKHOCTTA H <POEHHTE

Ha:H:-pa3rrpocTpaHeHaTa cou;irnnHa cpo6H51 e cTpax'hT OT roBopeHe rrpe,ri; rry6nHKa. Bcn:w:-

HOCT TOBa e Hail-pa3rrpocTpaHeHaTa OT BCHl-IKH ¢o6HH H 3aC51ra H3IIbJIHHTeJIH, neKTOpH,
xopa, qmITO pa6oTa H3HCKBa OT DIX ;::i:a rrpaB5IT rrpe3eHTal(HH, H yqeHHl(H, KOHTO Tp5!6Ba ;::i:a
roBopRT rrpe,ri; Knaca CH. <DofornTa OT roBopeHe rrpe,ri; rry6nHKa 3acRra ronRM rrpou:eHT OT
HaceneHHeTo H e e,n:HaKBO pa3rrpocTpaHeHa cpe;::i: Mb)KeTe H cpe,ri; )KeHHTe.

~pyrHTe o6HlfailHH cor.raanHH ¢o6HH ca

• CTpax OT H3lfepBRBaHe Ha rry6nHqHo MRCTO

• CTpax OT 3a,n:aBRHe HJIH pa3CHIIB~He Ha xpaHa, KoraTo ce xpaHHIII Ha rry6nHqHo MRCTO

• CTpax, qe :w:e Te Ha6mo,n:aBaT, ,n:oKaTo pa6oTmn

YB
• CTpax OT H3IIOJI3BaHeTo Ha o6:w:ecTBeHH ToaneTHH

• CTpax OT IIHCaHeTO HJIH IIOJJ:IIHCBaHeTO Ha JJ:OKYMeHTH B rrpHCbCTBHeTO Ha ;::i:pyrH xopa 1.....

Ba
• CTpax OT TbJIIIH

• CTpax OT RBRBaHe Ha H3IIHTH cc

; -

IlOH5IKOra COl(HanHaTa ¢o6H5I e IIO-Heorrpe,ri;eneHa H BKsIIOlfBa rrpHHl(HIIeH CTpax OT

BCRKQ COl(HaJIHa HJIH rpyrroBa CHTyau:mI, B K05ITO HMaTe lfYBCTBOTO, qe BH Ha6mo,n:aBaT HJIH
rrpeu:emmaT. KoraTO CTpaXbT BH BKmoqBa nrnpoK Kpnr COl(HaJIHH CHTyaU:HH (HarrpHMep
3arroqBaHe Ha pa3rOBOp, yqacTHe B MaJIKH rpymI, fOBOpeHe rrpe,ri; aBTOpHTeTHH cpHrypH,
xo,ri;eHe Ha cpe:w:H, rrpHCbCTBlle Ha rrapTHTa H TaKa HaTaTbK), C'hCT05IHHeTO ce HapHqa 2e1-Le-
pa.1w3upa1-La co4ua.1uw ¢o6uR.
Cl
BnrrpeKH qe cou:HanHaTa TpeBO)l(HOCT e pa3rrpocTpaHeHa, oqmu:HanHaTa ,ri;HarHo3a co-
U:HanHa cpo6H5I :w:e BH 6n;::i:e ITOCTaBeHa caMO aKO OT65IrBaHeTO CII'hBa pa6oTaTa BH, COU:Han-
. HHTe BH ,ri;eHHOCTH, Cb3,IJ;aBaHeTO Ha cepH03HH Bpb3KH H/HJIH aKO BH rrpHlfHH5IBa 3HaqHTeJieH
.IJ:HCKOMcp·opT. Cn:w:o KaTo rrpH aropacpo6HRTa, cou:HanHaTa ¢06Iu1 MO)Ke ,ri;a 6n,ri;e CbIIbT-
CTBaHa OT rrpHCTbIIH Ha rraHHKa, BbrrpeKH qe rraHHKaTa e CBbp3aHa IIOBeqe C'bC CTpaxa OT
H3JiaraHe HJIH yHmKeHHe, OTKOJ1KOTO CbC CTpaxa OT rrorra,ri;aHe B 6e3H3XO.IJ:Hl(a HJIH KarraH.
OcBeH TOBa, rrammaTa Bb3HHKBa caMO BbB Bp'b3Ka c KOHKpeTHH BII,Il;OBe cou:HaJIHI~ CHTyaHH.
Ila rrpHHU:HII cou:HaJIHHTe cpoforn ce pa3BHBaT rro-paHo OT aropacpo6HRTa H MoraT ,ri;a
Yl\
3arroqHaT B Kpa51 Ha ,ri;eTCTBOTO MJIM IOHOIIIeCTBOTO. Te 11ecTo B'b3HHKBaT rrpM cpaMe)l(JIMBM
,n;eu:a no BpeMeTO, KOfaTO ce M3rrpaB5IT rrpe3 3aCHJieHH51 HaTHCK Ha Bp'bCTHMU:MTe CM B yqM-
JIHII.(e. 06MKHOBeHO Te3M ¢o6HM I10CT051HCTBaT (6e3 ne11eHMe) rrpe3 l(51JIOTO IOHOIIIeCTBO M
Ha'IaJIOTO Ha MJia,IJ;OCTTa, HO qecTO Te)l(eCTTa MM HaMaJI51Ba TIO-K'bCHO B )l(HBOTa. HoBMTe
M3CJie,ri;BaHM51 IIOKa3BaT, 11e COU:HaJIHHTe cpo6MM 3aC51raT 4 .IJ:O 5 rrpol(eHTa OT HaceJieHMeTO
Ha ~All( H MO)Ke 6M ce cpe:w:aT rro-11ecTO rrpM Mb)l(eTe, OTKOJIKOTO rrpM )l(eHHTe. ~o 14 rrpo-
l(eHTa OT II'hJIHOJieTHHTe xopa H3IIMTBaT COU:HaJIHa ¢o6M51 B ,ri;a,ri;eH MOMeHT OT )KMBOTa CH.

KO
Yceo.HeaHe Ha mexHuKu 3a pe.1wKca4uR. Pe,ri;oBHO ce rrpaKTMKyBaT TeXHMKMTe 3a Ko-
peMHo .IJ:MIIIaHe M ,Il;bJ160Ka penaKCaI(H51 3a o6neKqaBaHe Ha cpH3M11eCKMTe CHMIITOMM Ha
TpeBO)l(HOCTTa. (BH)l( I'.aaea 4.)
 fJIABA 1 TPEBO/KHH PAJCTPOHCTBA 29

KoZHumueHa mepanu.R. ITnarnel.IlJITe MHCJ1H, KOHTO rro,n:,z:i:-i>p)KaT COI(lianmne ¢o6HH,

fornaT rr,n:eHTrrqmu:i1pam1, npeo,n:oneHH II 3aMeHeHH c rro-peanHcTrrqHH MHCJIH. HanpHMep
MIICbJITa ,,m;e ce II3JIO)Ka, aKo roBop5I npe,ri: ny6JIHKa" II(e 60,n:e 3aMeHeHa c H,n:e5ITa ,,lliMa
HIIII(O crpaurno, aKO OTHaqano CbM MaJIKO HeyMeJI, KOraTOTOBOp5I npe,n: ny6nHKa - ITOBe-
qeTO xopa He 6rrxa ce npMTecHHJ1H". (BmK DzaBu 8 H 9.)

/{ oce2. ToBa BKJ1IOl.JBa IIOCTerreHHO, rroeTaITHO H3IIpaB5IHe npe,n: ¢o6HHHaTa COI(MaJIHa

CMTyal(M5I MJIII cnryal(HM. Mo)KeTe ,n:a ro HanpaBHTe IIbpBOHal.JaJIHO BbB Bb06pa)KeHHeTO
CM M nocne B pea:1HH5I )KHBOT. HanpMMep, aKO HMaTe cflo6II5I OT roBopeHeTO npe,n: ny6JIHKa,
MO)l(eTe ,n:a 3anowere c e,n:HOMHHYTHO H3Ka3BaHe rrpe,n: npH5ITeJI II nocne nocmeneHHO ,n:a
yBeJ1Ml.JHTe, 11pe3 :\rnmKeCTBO CTbITKM, KaKTO rrpo,n:bJI)KHTeJIHOCTTa Ha H3Ka3BaHeTO CM, TaKa
rr 6po5I Ha xoparn, npe,n: KOMTO rOBOpHTe. I1rrn, aKO Bl! e Tpy,n:HO ,n:a fOBOpMTe. B rpynH,
IIOCTeneHHO II(e yBeJ1Hl.JMTe KaKTO npo,n:'hmimTeJIHOCTTa, TaKa II CTeneHTa Ha ce6epa3KpH-
BaHeTO CM rrpe,n: rpyrraTa. (BM)!( DzaBa 7.) Cne,n: BceKH ,n:ocer II(e rrperJie)K,n:aTe II o6opBaTe
Be5IKa HepeanMcrnqHa MMe'hJI, K05ITO rrpe,n:H3BHKBa TpeBO)KHOeT. BonpeKM 11e Jiel.JeHHeTo Ha
cou;ManHaTa ¢o6mr MO)Ke ,n:a ce npoBe)K,t(a irn,n:HBM,n:yaJIHO, rpyrroBaTa Tepanmr e M,n:eaJIHM-
51T ¢opMaT. ToBa ocrrryp5IBa np.RK ,n:ocer CbC CHTyal(M5ITa M eTMMYJ1MTe, KOMTO npe,n:H3BMK-
BaT TpeBO)KHOCT.

Cocpeoomol./aeaHe eopxy Jaoaitama. XopaTa cbc cou;HanHH cpo6HH o6rrKHOBeHo ce

cpoKyeMpaT rrpeKO~fepHO Bbpxy TOBa KaK ce crrpaB5IT HJIH ce OIIMTBaT ,n:a OTraTHaT peaKI(MH-
Te Ha OKOJlHHTe, ,UOKaTO fOBOp.HT B COI(MaJIHH CHTyal(HH. ne11eHHeTO BKJlIOl.JBa ,n:a ee ynpa)l(-
H.HBaTe ,n:a ce cpoKycrrpaTe eaMo Bbpxy Henocpe,n:cTBeHaTa 3a,n:at.ra, Bee e,n:Ho ,n:anH pa3rqBop
e rnecpa BM, M3Ka3BaHe B KJlaC MJIH rrpe,n:cTaBJIHe Ha MHcPOpMal(H5I rrpe,n: rpyna.

MeouKaMeHmOJHO AelfeHue. MoraT ,n:a ce M3IIOJ13BaT SSRI KaTo Paxil, Zoloft, Luvox,
Lexapro MJJM HMCKII ,n:o3H 6eH30,n:rra3errMHOBM TpaHKBHJiaHTM KaTo Xanax HJIM Klonopin Ha-
c
pe,n: ropeonHcamue KorHMTMBHa TepanH5I II ,ri:ocer. l1oH5IKora 3a ne11eHMe Ha eou;HanHa cpo-
forn ee M3ITOJ13BaT ycneurno MA0-MHXM6HTOpH KaTo Nadril HnM Parnate. (BM)!( DzaBa 17.)

Ynpa:>JCHRBaHe Ha co4uaAHU yMeHU.R. B H5IKOM enyqaM ycB05IBaHeTo Ha ocHOBHH cou;ManHH

yMeHM5I KaTO YCMUBKaTa M OCblI(eCTB5IBaHeTO Ha Ol.JeH KOHTaKT, rro,n:,n:bp)KaHeTO Ha pa3rOBOp,
ce6epa3KpIIBaHe II aKTIIBHOTO cnyrnaHe ca t.raCT OT net.reHMeTO Ha COI(HaJJHaTa cpo6M5I.

Ce6eymeop:>JCoaeaHe. Ce6eyTBbp)K,n:aBaHeTo, cnoco6HocTTa ,n:a en rroHcKarn )KenaHoTo

MJ1II ,n:a Ka)KeIII ,,He" Ha OHOBa, KOeTO He )Kenaern, l.JeCTO e t.raCT OT net.reHIIeTo. (BH)K DlaBa 1.)

KoHKpeTHa ct>o6HSJ
KOHKpeTHaTa cpo6M5I o6MKHOBeHO e CBnp3aHa C'bC CHJ1eH CTpax M OT65IrBaHe Ha edUH
KOHKpemeH o6eKT UJIII CMryal(M5I. 3a pa3J1HKa OT aropacflo6H.HTa, H5IMa CIIOHTaHHH rrpHCT'b-
IIM Ha naHnKa II H.5!Ma CTpax OT T5IX. lliMa M CTpax OT YHM)KeHHe MJ1M M3naraHe B COI(MaJ1HII
eMryal(MM, 3a pa3nmca OT eol(Hocpo6M5ITa. IlpeKH5IT ,n:ocer c o6eKTa Ha cTpaxa MnM rrnarne-
- ll(~Ta CHTyau;1rn Mone~ o6aqe ,n:a rrpe,n:M3BHKa rraHHt.recKa peaKI(M5I. CTpaxnT II oT65IrBaHeTo
 J

30 E):(M'bH):( EOPH /(A CE CIIPABHM C TPEBOJKHOCTTA If <POEHHTE

ca ,[(OCTaT'hqHo CHJIHH, 3a ,n:a npeqaT Ha HOpManmne ;::i:ettHOCTH, pa6oTa HJIH OTHOIIIeHH5I H

,n:a rrpe,n:M3BMKBaT 3HaqnTeneH cTpec. BnrrpeKn qe pa36HpaTe HenornqHoCTTa li, KOHKpeT-
HaTa ¢06m1 MO)Ke ,n:a rrpe,n:Il3BllKBa 3HaqnTeJIHa TpeBO~HOCT.

ETo H5IKOil OT Haii-pa3rrpocTpaHeHMTe KOHKpeTHH ¢o6nn:

<I>o6Irn: OT mHBOTHH. Te MOraT ,n:a BKJUQqBaT CTpax H OT65IrBaHe Ha 3MHH, rrpHnerrH,

rpH3aqn, rra5II(Il, rrqeJIH, KyqeTa ll ;::i:pyrH. qeCTO Te3H ¢o6HH 3anoqBaT B ,n:eTCTBOTO, Kora TO
ce CM5ITaT 3a HOpMaJIHH CTpaxoBe. E,n:Ba KOraTO rrpo,n:'hJI)KaT ll B 3p5Ina Bb3pacT H pa3-
CTpoii:BaT )I(IlBOTa .BH HJIH rrpe,n:H3BllKBaT 3Hal.fHTeJieH CTpec, 3aIIOl.fBaT ,n:a ce KJiacmpm~HpaT
KaTO KOHKpeTHil ¢o6HH.

AKpoq106HH (cTpax OT BHcoq1rna). IlpH aKpocpo6H5ITa BHe ce 6oHTe OT BHCOKHTe eTa)KH

Ha crpa,r:i:nTe HJIIl ,n:a He ce 030BeTe Ha Bbpxa Ha IIJiaHHHa, X'hJIM HJIH BHCOK MOCT. IlpH TaKH-
Ba CMTyal(IlH MO)Ke ,n:a rronyqHTe 1) CBeTOBbpTe)K HJIH 2) IlO.IJ:TllK ,n:a CKoqHTe, o6HKHOBeHO
c ycem:aHeTO, qe H5IKaKBa B'hHIIIHa CHJia BM. TerJIH K'hM pb6a.

<I>o6m1 OT acaHCLOpH. Ta3H ¢o6H5I MO)Ke ,n:a BKJUQqBa CTpaxa, qe Bb)J(eTaTa m:e ce CKb-
caT H acaHchop'hT m:e ce pa36ne UflU cTpaxa, qe acaHCbOpbT me 3ace,n:He H BHe II(e ocTaHeTe
3aTBOpeHil B Hero. Mo)J(e ,r:i:a HMaTe rraHHqecKH peaKI(llH, HO He CTpa,n:aTe OT rraHHqecKO
pa3CTpOMCTBO IlJIIl aropa¢o6H5I.

<I>o6HH OT caMOJieTH. T5I Hail-qecTO e CBbp3aHa CbC CTpaxa, l.fe caMOJieT'hT II(e ce pa36He.
Mo)Ke C'h:W:O ,r:i:a e CB'hp3aHa C'hC cTpaxa, qe caMoneT'hT me ce pa3xepMeTH3Hpa H BHe II(e ce
3a,rzynnne. Harrocne,r:i:'hK ce cpemaT qecTo II ¢o6IIIITe, qe caMoneT'hT II(e 61>,r:i:e oTBneqeH IIJIII
B Hero m:e MMa 6oM6a. B'h3MO)J(HO e ,r:i:a rronyq:aTe rrpHcnn Ha rraHIIKa no BpeMe Ha rroneTa.
I1Haqe He CTpa,n:aTe OT naHIIqecKO pa3CTpOHCTBO IIJIU aropa¢o6II5I. CTpaX'hT OT JieTeHe e
MHoro pa3IIpOCTpaHeHa ¢o6II5I. IlpII6JIII3IITeJIHO 10 rrpou;eHTa OT xopaTa II3o6mo He.)J(eJia5IT
.na neT5IT, a om:e 20 rrpou;eHTa II3nMTBaT 3HaqMTe1rna TpeBO)J(HOCT no BpeMe Ha rroneT.
1
<I>o6HH OT JieKapH HJIH 3n6oJieKapH. Te3lf ¢oforn MoraT ,n:a 3aIIOl.fHaT KaTO CTpax OT
6one3HeHil rrpol(e,r:i:ypM (IIH)J(eKI(IIII, IIOCTaB5IHe Ha IIJIOM6II), lf3BbpIIIBaHII B KaforneTa Ha J
neKap5I IIJIIl 3'h6oneKap5I. IlO-K'hCHO TOM MO)J(e ,n:a ce pa3npocTpe K'hM BCill.fKO, CB'hp3aHO c
neKapnTe nnM 3'h6oneKapIITe. OnacHOCTTa e ,n:a He 3arrol.fHeTe ,n:a oT6HrnaTe Heo6xo,r:i:HMOTO
BM Me.IJ:Ill(IlHCKO neqeHMe.

<I>o6HH OT rp~MOTeBHD;H II/mm CBeTKaBHD;H. IJoqTn Helf3MeHHO cfJo6IIIITe OT rpbMOTe-

BHI(H Il CBeTKaBHI(H 3arroqBaT B ,n:eTCTBOTO. KoraTO OCTaHaT II cne.r:i: IOHOIIIeCTBOTO, 6MBaT c
KJiacncpHI(HpaHH KaTO KOHKpeTHH <Po6HH.

<I>o6Hn OT .KpnB. Ta3M ¢o6II5I e yHHKanHa B TOBa, qe cTe CKJIOHHII ,n:a rrpHna.naTe (a He
,r:i:a ce rraHHKhOCBaTe) rrpII BII,r:i:a Ha Kp'hB MJIM OT co6crneHaTa cu 6onKa rrpn IlH)KeKI(lf5I nnn
cnyqaifHo HapaIDrnaHe. XopaTa c Ta3n cfJ001rn o6nKHOBeHo ca cPM3Ml.feCKM n rrcnxnqecKM
B
3.IJ:paBH B .npyro OTHOIIIeHne.

<I>o6HH OT 6oJieCT. 06MKHOBeHO Ta3Il clJo6H5I e CBbp3aHa CbC CTpaxa OT 3apa35!BaHe

0
H/IIJIH OT .na,r:i:eHo 3a60JI5IBaHe KaTO imcfJapKT HJUI paK. IIpH clJo6H5I OT 6onecT o6HKHOBeHO
 fJIABA 1 TPEBO)J(HH PA3CTPOHCTBA 31

nocT05IHHO TbpCIITe OKypa)l(aBaHe OT crpaHa Ha JieKap M OTforrnare BC5IKa CMTyau;mI, K05ITO

. BHHaIIOMH5I 3a rrpe,D;M3BMKBamoro y)l(aC 3a60JI5IBaHe. <I>o6M5ITa OT 6onecT ce pa3JIIPiaBa OT
XHrtOXOH,D;pM5ITa, rrpM K05ITO ere CKJIOHHM .ua CM npeocmas.Hme MHO)l(eCTBO pa3JIM11:HM 3a60-
;urnamrn, BMecTo ,r:i;a ce cpoKycMpaTe Bbpxy e,r:i;Ho.

KoHKpeTHMTe ¢o6MM ca pa3rrpocTpaHeHo 5IBJieHMe M 3ac51raT rrpM6JIM3HTeJIHO 10 rrpo-

ueHTa OT HacenemieTO. Ho TbH KaTO HeBirnarM BO,IJ;5IT ,IJ;O CllJIHO CMyIQeHMe B pHTbMa Ha
. )l(MBOTa, ManKa 11acT OT xopaTa c KOHKpeTHH ¢o6MM TbpC5IT ne11eHHe. To3H Bll,IJ; cpo6HH ce
cpemaT e,r:i;HaKBO 11ecTo rrpM Mb)l(eTe M )l(CHHTe. <I>o6mue OT )l(MBO.THH ca rro-pa3rrpocTpa-
HeHM cpe,r:i; )l(eHMTe, a ¢o6MMTe OT 6oJieCTH - rrpM Mb)l(eTe.
KaKTO Beqe CIIOMeHaXMe, KOHKpeTHMTe cpo6MM qecTO ca CTpaxoBe OT ,r:i;eTCTBOTO, KOMTO
raKa M He ca 6MJIH Ha,r:i;pacHaTM. B ,r:i;pyrM cJiyqaM MO)l(e ,r:i;a ce pa3BH5IT cne,r:i; rpaBMHpamo
cb6MTMe Ka To KaTacTpocpa, rrpMpo,r:i;Ho 6e.ncrnMe, 6onecr MJIH rrocern:eHMe rrpH 3'h6oneKap -
c ,z::i;pyrM ,r:i;yMn, B pe3ynrar Ha rrporpaMMpaHe. IIocne,r:i;HaTa rrpH11:HHa e MOoeJZ or ,r:i;eTCTBOTO.
AKO ,r:i;eTeTO ITOCT05IHHO Ha6mo,r:i;aBa po,D;MTe;1 c KOHKpeTHa ¢o6H5I, TO MO)l(e C'bIIl;O ,r:i;a 5I pa3Blle.

CoepeMeHHO JletteHue

T'hii KaTO KOHKpeTHMTe cpofonI ITO rrpMHUIIIT He ca CBbp3aHH C'bC CIIOHTaHHll rrpHCT'bIIll Ha
naHMKa, o6MKHOBeHO H5IKOM OT JieqeHM5ITa 3a rraHMKa Ka TO TepaIIM5ITa 3a KOHTpOJI Ha rraHMKa-
Ta, MHTepou:errTMBHaTa ,r:i;eceHCII6MJIM3au;'mr Ii MC,IJ;IIKaMeHT03HOTO Jiel'.!eHMe He ca BKJIIO'l!eHM.

Ycso.HsaHe Ha mexHuKu 3a pe!laKca4uR. Pe,r:i;oBHo ce rrpaKTIIKyBaT KopeMHO ,r:i;mnaHe

M ,D;bJI6oKa MYCKYJIHa penaKCaUM5I 3a o6neKY:aBaHe Ha CIIMIITOMMTe Ha TpeBO)l(HOCT, KOMTO
B'b3HMKBaT rrpM M3IIpaB5IHe rrpe,r:i; KOHKpeTHaTa ¢o6M5I M rrpll TpeBoraTa (rrpe,r:i;BapHTeJIHa
TpeBO)l(HOCT), qe rn:e TM ce HaJIOJKII ,r:i;a ce crrpaB5Illl c ¢o6Mii:Ha CMTyaU:MH. (BmK I'AaBa 4.)

Ko2HumusHa mepanu.H. CTpaxoBMTHTe MMCJIM, KOMTO 3aTB'hp)l(,r:i;aBaT KOHKpeTHa-

Ta cpoforn, 6MBaT o6opeHM M 3aMeHeHM. HarrpMMep ,,AMM aKo ce rraHHKhocaM, rroHe)l(e
ce tfyBCTBaM xBaHaT B KarraH Ha 6op,r:i;a Ha caMoneTa ?" rn:e 6'h,r:i;e 3aMeHeHa c rro-pea-
JIMCTM'l!HM M II03MTllBHll MllCJIM KaTO ,,BbrrpeKH qe H5IMa ,r:i;a Mora ,r:i;a HarrycHa caMOJie-
Ta B IIpO,IJ;'bJI)l(CHMe Ha ,IJ;Ba qaca, M02a ,r:i;a ce ,IJ;BM)l(a, KaTO HarrpHMep ,r:i;a CTaHa OT M5IC-
TOTO CM ' ll ,r:i;a OTH,IJ;a ,IJ;O TOaJieTHaTa H5IKOJIKO IIbTM, aKO MMaM HY)l(,IJ;a. AKO 3aII011:Ha ,r:i;a
yceIT(aM rraHMKa, 6Hx MOf'bJI ,r:i;a II3IIOJI3BaM MHO)l(eCTBO CTpaTerHM 3a crrpaB5IHe, BKJIIO-
tfHTeJIHO KopeMHO ,IJ;lllllaHe, pa3fOBOp C'hC CIIbTHMKa MM, cnyrnaHe Ha penaKCMparn: 3aIIHC
HJIM llpMeMaHe Ha JieKapCTBO, aKO ce HaJIO)l(II". IloMaraT ll TB'hp,D;eHM5I KaTO ,,crr·paB5IJI
C'bM ce c TOBa rrpe,r:i;H, Mora ,r:i;a ce crrpaB5I OTHOBO" MJIM "ToBa e caMO MllC'hJI; T5I He e pe-
aJIHa". Te3n yTB'hp)l(,r:i;eHM5I ce rroBTap5IT, ,rroKaTo 60,r:i;aT cy6eKTHBM3HpaHH. BH)l( I'.!laea 8.

I(oce2. TYK rrocTerreHHO ce H3rrpaB5ITe rrpe,r:i; ¢o6MiiHaTa c1nya~H5I 11pe3 rrope,11,HQa OT

MaJIKH CT'hITKM. HarrpMMep, rr'hpBo ru:e ce M3rrpaBMTe rrpe,11, cTpaxa OT neTeHe caMo B'hB
Boo6pa)l(eHHeTo CH (HMarMHepHa ,r:i;eceHcII6HJIM3au:1rn), rrocne KaTo rne,r:i;aTe H3JIHTaHeTo H
_npn3eM5IBaHeTo Ha caMoneTM, cne,r:i; ToBa me ce KaqMTe B Herro,r:i;BH)l(eH caMoneT, rrocne ..
IT(e OC'bI.QeCTBMTe KpaThK IT OJI CT II HaKpa5I - rro- ,IJ;'bJI'bf IT OJI CT . . Ilo,r:i;KpeII5IIIl;ll5IT Bll l'.!OBeK
OTHa11:anO me Bll rrpM,r:i;py)l(aBa rrpII BCMqKn CT'bIIKM, cne,r:i; TOBa me fll M311p06BaTe caMH.

r.
32 E,[(M'bH,[( BOPH /{A CE CllPABHM C TPEBO)J{HOCTTA H c/JOEHHTE

IlpH H5IKOH cpo6mi e rpy,n:Ho ,n:a ce oc'hrn;ecTBH peaneH ,n:ocer. HarrpHMep, aKo ce 6mne
OT 3eMeTpeceHIUI, JieqeHHeTO me aKUeHTHpa Bbpxy KOrHIITMBHaTa Teparrn5I M IIOCJie Bbpxy
,n:ocer c Bbo6pa)l(aeMM cueHH Ha 3eMeTpeceHH5I (HJIII rne,n:aHeTo Ha cp1InMM 3a 3eMeTpece-
HII5I). l1Mar1IHepH1I5IT II peaneH ,n:ocer ca orr1IcaH1I B DtaBa 7. ·

HaKpaTKO, KOHKpeTHaTa cpo61I5I 061IKHOBeHo e neKo pa3crpoilcTBO, oco6eHo aKo e 3a-

.rroqHaJio KaTo 061IKHOBeH ,n:eTCKII cTpax. BbrrpeKII qe MO)Ke ,n:a rrpo,n:bJI)KM c ro,n:MHM, cpo -
6m1Ta p5I,Il;KO ce BJIOIIIaBa I! qecTO OTCna6Ba c BpeMeTo. 06MKHOBeHO He e CBbp3aHa c ,n:py-
rM IICHXMaTpMl.{HM pa3Cl'pOMCTBa. XopaTa c KOHKpeTHII cpo6MM no rrplIHUI!II cPYHKUIIOHMpaT
Ha BI!COKO paBHIII.IJ;e BbB BCI!l.{KH OCTaHaJIII OTHOIIIeHII5I.

reHepanM311paHa TpeBO>KHOCT

I'eHepan1I3I!paHaTa TpeBO)l(HOCT ce xapaKTepI131Ipa c xpOHIIl.{Ha TpeBO)KHOCT, K05ITO

rrpo,n:bJI)l(aBa rroHe IIIecT Meceua, HO He e canpoBoiJeHa c npucmanu ua naHuKa, if5o6uu
UJZU MGHUU. BHe rrpOCTO I13IIIITBaTe yrropHTa TpeBO)l(HOCT M 6e3IIOKOHCTBO 6e3 ycJIO)KH5IBa-
I.IJ;HTe qepTII Ha OCTaHaJIHTe TpeBO)l(Hll pa3CTpOHCTBa. 3a ,n:a BM 6b,n:e IIOCTaBeHa ,IJ;MafH03a-
Ta ,,reHepaJIH3HpaHa TpeBO)l(HOCT", TpeBO)l(HOCTTa II 6e3IIOKO~CTBOTO BII Tp5!6Ba ,n;a ce cpo-
KYCHpaT Bbpxy ,IJ;Be I!JIH IIOBeqe CTpecHparn;H .o6JiaCTI! Ha )KllBOTa (KaTO cpMHaHCH, Bpb3KI1,
3,D;paBe IIJIII rrpe,n;cTaB5IHe B yqHJII!II(e) rrpe3 IIOBeqeTO ):(HM OT IIIeCTMeceqHM5I rreplIO,D;. IlplI
reHepanlI31IpamiTa TpeBO)l(HOCT e 061IqaifHo ,n:a IIMaTe ron5IM 6poH: TpeBorlI II ,n;a rrpeKap-
BaTe IIOBeqeTO CII BpeMe, TpeBO)l(eHKII ce. II Bee rraK BII e Tpy,n;HO ,n:a yrrpa)l(H5IBaTe oco6eH
KOHTpOJI Bbpxy TpeBoraTa CII. Hern;o IIOBeqe, IIHTeH3I1BHOCTTa II "lleCTOTaTa Ha TpeBoraTa
BIIHaflI ca HerrporropUIIOHaJIHII Ha ,n:eMCTBIITeJIHaTa Bep05ITHOCT rrpe,D;II3BIIKBaI.IJ;IITe CTpax
Cb6MTH5I ,n:a ce CJiy"LiaT.
· B ,n:orr'hnHeH1Ie KbM qecTIITe TpeBorlI, reHepaJIII31IpaHaTa TpeBo)l(HoCT e CBbp3aHa c
HaJIHl.{HeTO Ha IIOHe TPH OT CJie,IJ;HIITe IIIeCT CIIMIITOMa (KaTO H5IKOII CIIMIITOMM _IIplICbCTBaT
rrpe3 IIOBe"l!eTO )_:(HII OT IIIeCTMeceqHH5I rrepHo,n:):

. • Ee3rroKoiicTBO - ycemaHe 3a Harrpe)l(eHHe

• necHa YMOp5IeMOCT

• Tpy,n;HOCTII cbc Cb_cpe,n:oToqaBaHeTo

• Pa3,n;pa3HIITeJIHOCT

• MycKyJIHO Harrpe)l(eHIIe

• HapyIIIeHII5I B CbH5I

H HaKpa5I, Bepo5ITHO me BII rrocTaB5IT ,n;1IarH03aTa ,,reHepaJUI31IpaHa TpeBO)KHOCT", aKo

TpeBoraTa II Cb~IIbTCTBamlITe 5I CIIMIITOMII, BII rrp1Il.{IIH5IBaT 3Ha"l!MTeneH )J}ICKOMcPOPT II/
MJIH CMyll(aBaT crroco6HOCTTa BII ,n;a cpyHKUIIOHIIpaTe B rrpocpeCIIOHanHaTa, counanHaTa II
B .,n;pyrlI Ba)l(HH o6naCTII.
AKo JieKap5IT BII Ka)l(e, qe cTpa,n;aTe OT reHepanH31IpaHa TpeBO)l(HOCT, TOH Bepo5ITHO e
M3KJIIQqlIJI Bb3MO)l(HIITe Me):(IIUIIHCKII IIplI"l!HHII 3a xpoHM"l!HaTa TpeBO)KHOCT KaTO XMrrep-
1. 'E fJIABA 1 TPEBOJKHH PA3CTPOHCTBA 33

BeHTHJia[(IUITa, rrpo6neMMTe c IJJ;HTOBH,[(HaTa )l(Jie3a mm rrpe;:i:H3BHKaHaTa OT HapKOTH[(H

jJieKapCTBa TpeBO)l(HOCT. reHepaJIM3HpaHaTa TpeBO)l(HOCT qecTO Bb3HHKBa 3ae)J:I-W C ;:i:e-
ece- npecmI: KOMIIeTeHTHH51T reparreBT o6HKHOBeHO MO)l(e ;:i:a orrpe;:i:eJIH Koe pa3CTpOHCTBO e
ffhpBIIqHo II Koe - BTopnqHo. B H51Kon cnyqan o6aqe e rpy;:i:Ho .ri:a ce Ka)l(e Koe ce e II051BHJIO
ffbpBO.
reHepaJIH3HpaHaTa TpeBO)KHOCT MO)l(e ;:i:a Ce pa3BHe BbB BC51Ka Bb3paCT. IlpH )J:e[(aTa H
)- rro;::i:pacTBall(HTe cPOKYCbT Ha rpeBO)KHOCTTa qecro e Bbpxy rrpe,UCTaBJIHCTO B yqnnnme HJIH
~py­ Ha crropTHH CbCTe3amrn. Ilp:rr Bb3pacTHHTe ¢oKyCbT Bapnpa. ToBa pa3cTpoiicrBo 3ac51ra
i: T npn6JJH3HTeJIHO 5 rrpo[(eHTa OT aMepnKaHCKOTO HaceJieHHe ll e MaJIKO rro-qecTO cpemaHO
npH )l(eHHTe, OTKOJIKOTO rrpn !vfb)KeTe (55 ,[(0 60 rrpo[(eHTa OT OHe3H, rrpH KOHTO e .unarHO-
CTHUHpaHO TOBa pa3CTpOHCTBO, ca )l(eHH).
BbrrpeKH qe H51Ma KOHKpeTHM ¢o6nn, CBbp3aHH c reHepamnnpaHaTa rpeBO)l(HOCT, Aa-
poH EeK H rapH EHMbpH ll3Ka3BaT MHeHHeTo, qe TOBa pa3CTpOHCTBO ce IIO,U,Ubp)l(a OT ,,oc-
HOBOIIOJiaramn crpaxoBe" c rro-urnpoKa rrpnpo.ua or ra3n Ha KOHKpeTHHTe ¢o6nn Karo:

• Crpax or 3ary6a Ha KOHTpon

• Crpax, qe H51Ma .ri:a ce crrpaBHIII

u -
)3a- • Crpax or rrpoBaJI

Crpax or OTXBbpJI51He HJUI n3ocraBJ1He

n ~'
• Crpax or CMbprra nor 6onecrn
Tpn
a -
6eH reHepann3npaHara rpeBO)KHOCT MO)l(e .ri:a ce BJIOIIIH or BC51Ka crpecnpama c1nya1(1rn,
aT'1 K05ITO rrpe;:i:n3BHKBa Te3H crpaxoBe Karo IIOBHIIIeHHTe H3HCKBaHH51 3a .uo6po rrpe;::i:cTaB5IHe,
p ( cepH03eH 6paqeH KOHcPJIHKT, cPH3nqecKO 3a6omrnaHe HJIH 6CRKa cumyalj.UR, KO.Hrna 3QCUJl-
6a yceUfaHemo eu Ja onarnocm UflU 3anJ1axa.
a :; ITbpBorrpnqnHHTe 3a reHepan:rr3npaHara rpeBO)l(HOCT ca HeH3BeCTHH. Bepo51THO re
ca cvreTaHne OT HaCJie,[(CTBeHOCT, HeBpo6HOJIOrH51 H rrpe,r:i:pa3IIOJiaramn Cb6HTH51 OT ,UeT-
CTBOTO Karo rrpeKOMepHH po;:i:nreJICKH oqaKBaHH51, H30CT3B51He H OTXBbpJI51He OT crpaHa Ha
pomnen nnn po;:i:nrenn c rpeBO)KHO rroBe,ri:eHne.

CaepeMeHHo JZelfeHue

YceoRBaHe Ha mexHuKu Ja peJ1aKca4uR. TexHnKnre 3a KopeMHO ;:i:nIIIaHe n ,n;on6oKa

penaKca1(n51 ce rrpaKTHKyBaT pe,noBHO 3a rrp51KO HaMaJ151BaHe Ha rpeBO)KHOCTTa. B neqeHne-
To MO)f(e .ri:a 6b,ri:e BKmoqeHa :rr rrporpaMa or ¢n3nqecKn yrrpa)KHeHH51. (Bn)l( I'Aaeu 4 n 5.)

Ko2HumuBHa mepanuR. KaTacrpo¢nqHH51T BbTpeIIIeH MOHonor, rrpe,UH3BHKBam KOH-

tKn KpeTHHTe TpeBorn, 6nBa H,UeHTHcPH[(HpaH, o6opeH H 3aMeHeH c rro-peanHCTHqHo MIICJieHe.
Koraro ce rpeBO)l(HTe, BHe Ha,nu;eH51Bare Bepo51THocrra .ri:a ce cnyqn Hema noIIIo n rro.ri:-
1 n 1(emrnare crroco6Hocrra c:rr .ri:a ce crrpaBnre, aKo roBa Hancrirna craHe. KorHHTMBHara
Teparrn51 1(enn .ua Kop:rrrnpa n ,nBara Bn,ri:a rrorpeIIIHO MncneHe. I.ll;e pa6ornre CbW:O Bopxy
J npoM5IHara Ha HeraTHBHHTe y6e)K,ri:eHH51 :rrnn ,,Meray6e)l(,UeHmr" 3a caMaTa rpeBora. ToBa
~p- ca KaKTO y6e)l(,UeHH51Ta, qe rpeBorara me BH IIOMOrHe .ua H36erHeTe JIOIIIOTO KaTO ,,AKO
ce TpeBo)f(a, TOBa H51Ma .ri:a ce cnyqn", TaKa n KaTacTpo¢nqmne y6e)K,UeHH51 3a caMaTa
 34 E)J;MbH,)l EOPH /(A CE CIIPABHJI C TPEBO)J{HOCTTA H <POEHHTE

TpeBora Ka To ,,TpeBOfIITe MII ca HeKOHTpOJiupyeMII" II.JlII ,,II(e IIOJiy,n;e.SI OT rrpHTCCHCHlle".

PeanncTHqHHTe YTB'hp)l(,z:i:eHII5I 6HBaT ITOBTap5IHH rrocnen:oBaTeJIHO II c BpeMeTo ru cy6eK-
THBH3HpaTe. Mo)l(e ,z:i:a ce H3ITOJI3Ba II HacoqeHa BH3ya..TIU3aIJ,H5I 3a ITpeHacoqBaHeTo Ha yMa
OT TpeBOfllTe K'hM IIO-OIITllMllCTifqHll TCMll. (Bll)l( Dza8U 8 ll 11.)

,[(oce2 c mpeeo2QmQ. I1pu ,n;ocera c TpeBoraTa BIIe BJIH3aTe B ITOBTapHIT.( ce u rrpo,n;'hJI-

. )l(IfTCJICH ,n;ocer c IIJiaIIIeIIJ,IITe o6pa3ll (BaIIIHTe Hatt-JIOllill CIJ,eHapuu) Ha OHOBa, 3a KOCTO
ce 6e3ITOKOHTe. B Te3H o6pa3H BKmoqBaTe cTpaTermr, KOIITO 6uxTe H3ITOJI3Bann, 3a ,n;a Ha-
ManuTe TpeBO)l(HOCTTa ll ,n;a ce CITpaBHTe C'hC CHTyau:mna.

02paHU'-lG8GHe HQ mpe60JICHUme noeeoeHUJl. Bue HJ:(eHTllcpllIJ,llpaTe ITpeKOMepHO ITpe,n;-

ITa3JillBHTe ,,6e3orracHH rroBe,n;eHu5I", KOHTO 3aTB'hp)l(,z:i:aBaT TpeBO)l(HOCTTa Bil. HaITpHMep,
aKO o6HKHOBCHO 3B'hHIITe Ha C'hITpyra Cll llJIII Ha ,n;eTeTO Cll ITO H.SIKOJIKO IT'hTll Ha ,n;eH, 3a ,n;a
ITpoBepnTe ,n;aJiu ca ,z:i:o6pe, Il(e HaMaJIHTe -qecToTaTa Ha ToBa ITOBe,n;eHne.

PeuweaHe HQ npo6AeAw. ToBa 03HaqaBa ,n;a rrpe,zxrrpueMeTe cucTeMaTIIqHH ,n;elicTBH.SI

-,
3a pernaBaHeTo Ha rrpo6JieMa, KOHTO BH TpeBO)l(If. HaKpaTKO, C'hcpe,n;oToqaBaTe ce B'hpxy
pernemuITa Ha TpeBO)l(Cil(II5I Bll rrpo6JieM, BMeCTO B'hpxy caMaTa TpeBora. AKO WIMa ITpaK-
I
TnqecKO perneHne, pa6oTHTe B'hpxy ITpOM5IHaTa Ha HarnacaTa cu cITp.SIMO cuTyaIJ,H.SITa, To-
ecT HaytiaBaTe ce ,n;a ITpneMaTe oHoBa, KOeTo H.SIMa ,z:i:a ce rrpoMeHn.
J

Om6JZUlfQHe HG 8HUMQHUemo. MHO)l(CCTBO TCXHIIKII 3a OTBJIIfqaHe Ha BHIIMaHHCTO ITO-

MaraT rrpn TpeBOfll, KOIITO He ce ITO,IJ;,IJ;aBaT JieCHO Ha KOfHllTllBHa TepaITll.SI ll pemaBaHe Ha
rrpo6neMll. 06nqaliHIITe MCTO,IJ;ll 3a OTBJIIfqaHe Ha BHIP-.faHlleTO ca pa3rOBOp'hT c rrpll.SITCJI,
BO,IJ;eHeTO Ha ,IJ;HCBHIIK, CJiymaHeTO Ha MY3IIKa, rpa,II:IIHapCTBOTO, CITOpT'hT, pemaBaHeTO Ha
II'h3CJill, ll3KYCTBOTO ll 3aHa.SITHTe, fOTBCHCTO II I1HTepHeT. (Bll)l( I1pHJI0)l(CHlle 2.)

MeouKaMeHm03HO .ae'-leHue. 3a cpe,z:i:Ho Te)l(KHTe ,z:i:o TC)l(KH cnyqau Ha reHepanu3upaHa

l
. .

TpeBO)l(HOCT MoraT ,z:i:a ce H3ITOJI3BaT ~SRI Me,n;uKaMeHTH KaTo Paxil, Zoloft, Luvox HJIH
Celexa. SNRI Me,n;uKaMeHT'hT Effexor C'hIIJ,O e ecpuKaceH 3a JieqeHHeTo Ha reHepanu3upaHa
TpeBO)l(HOCT. )J;pyro JieKapcTBO, BuSpar, ce n3ITOJI3Ba OT ITeTHa,n;eceT ro,n;HHH 3a neqeHue Ha
6e3ITOKolicTBO n reHepanu3upaHa TpeBO)l(HOCT. To o6aqe Beqe He ce cM.SITa 3a Hali-,n;o6pu5I
H36op, ThH KaTo SSRI H3rJie)l(,n;a ca MaJIKO rrn-ecpuKaCHH. BuSpur ITOH51Kora MO)l(e ,n;a ce
KOM6Hmipa C'hc SSRI, 3a ,z:i:a 3aCHJIH eqiuKacHocTTa HM.

IlpaKmUKYBQHe HQ 6oume.aHocm. E,n;uTeJrnocrra e HarnacaTa ITpocTo ,n;a Ha6mo,n;aBa-

Te ITOTOKa Ha MllCJIHTe ll qyBCJBaTa Cll B HaCT05IIT.(ll5! ~!OMCHT, 6e3 ,n;a fll OI(CH.SIBaTe. Ta3ll
ITpaKTHKa ITpOll3Jill3a OT 6y,n;HCTKaTa MC,IJ;llTaIJ,II5I, HO cera ce II3ITOJI3Ba KaTO o6uqaifHO ne-
qeHHe 3a cTpeca, ,n;eITpecuHTa n reHepanu3upaHaTa TpeBO)l(HOCT. 3a rroBeqe umpoprviau:u.SI
OTHOCHO rrpaKTHKyBaHeTO Ha 6,n;HTCJIHOCT Bil)l( Dlaea 18.

Ha'-lUH HQ J1Cueom u .au'-lHocmHu npo.MeHu. Te3II rrpoMeHn ITO C'hll(CCTBO ca C'hll(H,Te

KaTO MCTO,IJ;HTe, OITHCaHll 3a rraHuqecKOTO pa3CTpolicrno: OBJia,IJ;5IBaHe Ha CTpeca, ITOBeqe
ITOqllBKa, pe,n;OBHO crropTyBaHe, eJIIIMllHIIpaHe Ha CTUMyJiaHTIITe/cna,n;KllTe Hell(a OT ,n;n-
eTaTa, pernaBaHe Ha B'hTpelllHllTC KOHcpJIHKTH ll rrpo:M5IHa Ha HarnacuTe KaTO rrepcpeKIJ,ll-
 fJIABA 1 TPEBO)f{Hlf PA3CTPOHCTBA 35

OHH3Ma, rrpeKOMepHOTO )KeJiamre ,[(a 6b.n;ere xapecBaHH OT ,[(pyrHTe HJIH rrpeKOMepHaTa

Hy)l(,[(a OT KOHTpOJI.

06ceCHBHO-KOMnyncHBHO pa3CTpOMCTBO
(HaTpannMea Heepo3a)
I-l5IKOH xopa no rrpHpo,[(a ca rro-crrperHanI, rro,[(pep;eHH H MeTO,[(ffqHH or ,[(pyrH. Te3H
qepTH Morar ,[(a 6b,[(aT IIOJie3HH B MHoro curyanHH, KaKTO Ha pa6ora, TaKa H BKbl.1.(H. IlpH
o6cecHBHO-KOMrryJicHBHOTo pa3crporrcrno o6aqe re ca H30CTpeHH ,[(O KparrHocr. Xopara
c o6ceCHBHO-KOMIIYJICllBHO pa3CTpORCTBO ?\.10raT p;a rrpeKapar qacoBe Hape,[( B lJHCTeHe,
rrop;pe)l(,JJ;aHe, rrposep.srnaHe HJIH BbBe)l(,[(aHe Ha pe,[( ,[(O crerreH, qe Te3H ,[(eRHOCTH IIO,[(Korra-
BaT OCTaHaJIHTe o6JiaCTH OT )l(llBOTa HM.
HampanJZU8Ume MUCJZU ca IIOBTap.srmrr ce H,[(ell, MHCJIH, o6pa3H HJIH HMIIYJICH, KOHTO
ll3rJie)l(,JJ;aT 6e3CMHCJieHH, HO BbIIpeKH TOBa rrpO,[(bJI)l(aBaT ,[(a ce BMbKBaT B yMa BM. IlpH-
MepH ca o6pa3HTe Ha HacHJIHe, MHCJIHTe 3a HaCHJIHe crrp.srMo H.sIKoro HJIH crpaxoBere p;a
He 6H ,[(a CH 3a6paBHJI JiaMIIHTe HJIH rreqKaTa BKJII-OqeHH HJIH BparaTa - He3aKJIIDqeHa. BHe
pa36Hpare, qe re3H MHCJIH mrn crpaxose ca npanHoHaJIHH H ce orrHTBare ,[(a rH rroTHCHere,
HO Te rrpO,[(bJI)l(aBaT ,[(a HaXJiyBaT B yMa BII B rrpO,[(bJI)l(eHHe Ha qacose, ,[(HM, ce,[(MHnH HJIH
IIO-,[(bJiro. Te3H MHCJIH HJIH o6pa3H He ca ca:\10 rrpeKOMepHH rpeBorH 3a peaJIHH rrpo6JieMH
H o6HKHOBeHO He ca CBbp3aHll c peaJieH rrpo6JieM.
HampanJZU8Ume OCUCm8UJl ca IIOBe,[(eH}rn HJIH pHryaJIH, qpe3 KOHTO Ce OIIHTBaTe p;a
rrporOHHTe rpeBO)l(HOCTTa, rrpe,[(ll3BHKaHa OT HarparrJIHBHTe MHCJIH. HarrpHMep, MO)Ke ,[(a
CH MHere pbnere rrocro.srHHo, 3a ,[(a rrporomne crpaxa OT 3apa3.srBaHe, ,[(a rrpoBep.srBare
rreqKaTa OTHOBO H OTHOBO, 3a ,[(a ce yBepnre, qe e ll3KJIID'4:eHa, HJIH ,[(a rJie,[(aTe IIOCT05IHHO
B. orne,[(anoro 3a o6parHo Bll)l(,JJ;aHe, ,[(OKaro rnoqmpare, 3a p;a ycrroKOHTe rpesorara, qe
ere 6JibCHaJIH H5IKOro. BHe OCb3HaBaTe, qe Te3H pHTyaJIH ca HeJIOrllqHH H BbrrpeKH TOBa ce
qyBCTBaTe rrpHHy,JJ;eHH ,[(a rH ll3IIbJIH5IBaTe, 3a p;a OT6JibCHeTe rpeBO)KHOCTTa, CBbp3aHa c
KOHKpeTHaTa HarpaIIJIHBa MllCbJI. KompmIKTbT Me)l(,[(y )l(eJiaHHeTO BM ,[(a ce OCB060,[(HTe OT
HarpaIIJIHBll5I pHryaJI H HeycTOllMOTO )KeJiaHlle ,[(a ro ll3IIbJIHHTe e H3TOqHHK Ha TpeBO)K-
HOCT, cpaM H ,[(OpH orqa.srHHe. HaKpa.sr MO:>Ke ca rrpecraHere ,[(a ce 6opRre c HaTparrJIHBHTe
cu ,[(eRCTBH5I H HaIIbJIHO ,[(a HM ce rrpe,[(a,[(eTe.
HaTparrJIHBHTe MHCJIH Morar ,[(a ce rro.srB.srBar caMocTo.srTeJIHo, 6e3 ,[(a 6b,[(aT 3a,[(bJI-
)l(HTeJIHo CbIIbTCTBaHH OT HarpaIIJIHBH ,[(eITCTBH5I. BCbIUHOCT caMO OKOJIO 20 rrponeHTa OT
xopara, crpa,[(al.1.(H OT o6cecHBHO-KOMIIYJICllBHO pa3CTpORCTBO, HMaT HaTparrmrnH MHCJIII
n re qecro ca Cbcpe,[(oroqeHH Bbpxy crpaxa ,[(a He HapaH.srT JIID6HM qoBeK.
, Cpe,[( Hali-pa3rrpocrpaHeHHTe Harparrm rnH ,[(errcTBH.sI ca MHeHero, rrposep.srBaHero H
6poeHeTo. AKO ere OT xopara, KOHTO HerrpeKbCHaTO CH MII51T pbnere, Blle IIOCT05IHHO ce
TpeBO)KHTe ,[(a H36erHere 3apa3.srBaHero. Or6.srrnare ,[(a ,[(OKocsare ,[(pb)KKIITe Ha BpaTHTe,
.n;a ce pbKyBaTe HJIH ,[(a BJIH3aTe B KOHTaKT c BCeKH rrpe,[(MeT, KOHTO CBbp3BaTe c MHKpo6H,
MpbCOTII.sI HJIH TOKCHqHH BeI.IJ,eCTBa. Mo:>Ke ,[(a rrpeKapaTe 6yKBaJIHO qacoBe B MHeHe Ha
- PbI.J,eTe CH H B3HMaHe Ha ,[(yllI, 3a ,[(a HaMaJrnTe 6e3IIOKOHCTBOTO OT 3apa3.sIBaHe. )l{eHHTe
rro-qecro CTpa,[(aT OT TOBa HaTpaIIJIHBO ,[(ellCTBHe B cpaBHeHHe c Mb)KCTe. IIpoBep.srBaHeTO
- npeo6na.n:aBa rrpH Mb)KeTe. Te rp.sr6Ba rrocro.srHHo ,[(a rrpoBep.srBaT BparRre, 3a ,[(a rrporoH.srT

I <1 "'~· ...

~·.
36 E)J;MbH)J; EOPH PA CE CIIPABHM C TPEBOJKHOCTTA H <POEHHTE
cTpaxa .n;a He 6n.n;aT orpa6em1; rreqKHTe - 3apa.n;H rrpHTecHeHHeTo or rro)!(ap; II'hTIIIQaTa J
- rropa,n;II orraceHHeTo, qe ca 6nncHanII H.SIKoro. IlpII HaTparrnHBOTO 6poeHe BIIe Tp5I6Ba .n;a
rrpe6poIITe ,no orrpe,neneHo qJicno mm ,n:a rroBTOpHTe ,n:a.n;eHa ,n:yMa orrpe,neneH 6po:H II'hTH,
3a ,n:a rrporoHHTe TpeBoraTa, qe Hemo norno ru;e ce cnyqII c Bae IIJIII c H.SIKOH ,npyr.
06cecHBHO-KOMrryncIIBHOTO pa3cTpolicTBO qecTo ce cnrrpoBO)J(,U:a c ,n:errpecn;.SI. Bcnm-
HOCT MaHH.SITa ce 3aCHJIBa H crra.ua 3ae,UHO c ,n:errpeCH5ITa. ToBa pa3CTpOHCTBO C'bW:O TaKa
o6HKHOBeHO 6HBa C'bII'bTCTBaHO . OT cpo6HHHO OT6.SirnaHe - KaKTO KoraTO qoBeK c MaHH5I
OTHOCHO MpbCOTH.SITa OT6.Sirna o6rn;eCTBeHH TOaJieTHH mrn ,IJ;OKOCBaHeTO Ha ,npb)KKII.
MHoro e Ba)l<HO ,n:a ce OC'b3Hae, t.Ie KOJIKOTO II CTpaHHO .n;a H3rJie)!(,n:a o6ceCHBHO-KOM-
rryncIIBHOTO pa3CTpOHCTBO, TO H5IMa HHI.I(O o6IQO c ,,ny,n:OCTTa". BIIe BIIHarII BII)!()J;aTe Hpa-
IJ;HOHaJIHOCTTa II 6e3CMHCJIHeto Ha MHCmITe II ,n:eHCTBII5ITa CH H CTe MHOro IIOTIICHanI
(KaKTO II ,n:errpecHpaHH) OT Hecrroco6HOCTTa CH ,n:a rH KOHTpOJrnpaTe.
IIo-paHo o6cecHBHO-KOMrryncHBHOTO pa3cTpolicTBO ce CM.SITarne 3a p.SI,n;Ko rroBe,n:eH-
qecKo pa3CTpOHCTBO. HoBHTe H3CJie,n:BaHH.SI o6aqe IIOKa3axa, qe OKOJIO 2 00 3 npoq.eHma
om 1-lQCCJWHUemo MO)J(e 6II CTpa,n:aT B pa3JIIIqHa CTerreH OT o6ceCHBHO-KOMIIYJICHBHO pa3-
CTpOHCTBO. IlpHqJIHaTa 3a rro,n:u;eH.SIBaHeTO Ha 3a6oJieBaeMOCTTa ,n:ocera e, qe IIOBeqeTO
xopa c TOBa pa3CTpOHCTBO H5IMaT oco6eHO )KeJiaHHe ,n:a crro,n:eJI.SIT rrpo6nel\rn CH c KOrOTO
H ,n:a 6nno. lfarne)!(,n:a TOBa pa3cTpolicTBa 3ac.Sira B e,n:HaKBa cTerreH M'b)!(eTe H )Kemue.
BnrrpeKu qe MHoro cnyt.IaH Ha o6cecHBHO-KOMrryncHBHO pa3cTpolicTBO 3arroqBaT B IOHO-
rnecTBOTo, oKono rronoBHHaTa ce rro.SIB.SIBaT ome B ,n:ercrnoTo. HaqanHaTa B'h3pacT o6HK-
HOBeHo e rro-paHHa rrpH M'b)!(CTe, OTKOJIKOTO rrpH )!(CHHTe.
IIpaqIIHHTe 3a o6cecHBHO-KOMrryncHBHOTO pa3cTpolicTBo ca He.SICHH. I1Ma H3BecTHH
,naHHH, qe ,n:ecpHD;HT'bT Ha e,n:HH M03'bl.JeH rpaHCMHTep, H3BecTeH KaTO cepOTOHHH, HJIH Ha-
pyrnemreTO B MeTa6oJIH3Ma Ha cepOTOHHHa, e CB'bp3aHO c TOBa pa3CTpOHCTBO. ToBa e
rropo.n;eHo OT cpaKTa, t.Ie MHoro cTpa,n:amH ce rroBJIH5IBaT ,no6pe OT rrpHeMaHeTo Ha ne-
Kapcrna, KOHTO IIOBHillaBaT HHBaTa Ha cepoTOHHHa B M03'bKa KaTO HaIIpHMep KJIOMHrrpa-
MHH (Anafranil) HJIH H.SIKOH CTHMYJIHpamH cepOTOHHHa aHTH,n:errpecaHTH KaTO cpIIOKCeTHH
(Prozac), cpnyBoKcaMHH (Luvox), cepTpanHH (Zoloft) H rrapoKceTHH (Paxil). lfarne)!(,n:a
C'hIQO xopara c OKP HMaT rrpeKoMepHa aKTHBHOCT B orrpe,n:eneHH qacTH Ha M03'bKa KaTo
rrpecppoHTaJIHH.SI KOpTeKc H caudate nucleus (BM)!( Dzaea 2).

CaBpeMeHHO JleiteHue

YcBORBaHe Ha mexHuKu 3a pe1wKca-4u11. KaKTO rrpH BCHt.IKH TpeBO)!(HH pa3cTpolicTBa,

KOpeMHOTO .lJ:HIIIaHe JI ,U:'bJI6oKaTa penaKCaIJ;H.SI ce rrpaKTHKyBaT BCeKH,n:HeBHO 3a o6neKqaBa-
He Ha CHMIITOMHTe Ha TpeBO)!(HOCTTa. (BM)!( Dzaea 4.)

Ko2HumueHa mepanu11. KaTacrpocpJiqHJITe, cyeBepHH HJIH H3II'hJIHeHH c qyBcTBO 3a

BHHa MIICJIH, CB'bp3aHH c HaTparrnHBHTe MHCJIH, 6HBaT H,U:eHTHcpHD;HpaHH, o6opeHH JI 3a-
MeHeHH. Han pHMep H,U:e.SITa ,,AKO CH IIOMHCJI.SI ,n:a HaBpe,n:.SI Ha ,n:eTeTO CH, MO)!(e ,n:a .ro
HarrpaB5I" ce 3aMeH.SI c ,,MHC'b.JITa .ua HaBpe,n:.SI e rrpoCTO ,,cnyqaeH rnyM"' rrpe,U:H3BHKaH OT
OKP. T.SI e 6e3 3HaqeHHe. ToBa, t.Ie CH ro MHCJI.SI, He 03HaqaBa, qe IQe ro HarrpaB.SI". (BM)!(
DzaBa 8.)
 fJIABA 1 TPEBO)J(HH PAJCTPOHCTBA 37

/.(oce2 u npeoomBpamReaHe Ha peaK4uRma (f.fIIP). Ta3H TeXHHKa ce cocToH B rrpe,n:113-

BIIKBaHeTo Ha CHTyau;HH, KOHTO BJIOlllaBaT HarparrJIHBHTe MHCJIH, rrocne,n:BaHO OT BOJieBO
B'h3.IJ:op)KaHe OT H3IIoJIHHBaHeTo Ha p _
11ryan11Te mm: HaTparrJIHBHTe .nelicTBH5I. HarrpHMep,
aKO CH MHeTe pou:eTe BCCKll IloT, KOraTO IIHIIHeTe ,[(pb)KKa, ru:e 60,[(eTe HHCTPYKTHpaHH ,[(a
)l;OKOCBaTe ,[(po)KKH H/HJIH ,[(a HaMaJIHTe 6po5I Ha II3MHBaHIUITa, HJIH H3o6ru:o ,[(a ce Bo3,[(op-
)l(aTe OT MHeHe. Ilo CoIIJ;H5I HaqHH, aKO rrpoBep5IBaTe BpaTaTa no rreT IIoTH, KoraTO H3JIH3aTe
. OT .n:oMa CH, OT Bae ru:e ce HCKa .na HaMaJIHTe 6po5I Ha rrpoBepKHTe ,[(0 e,[(Ha.
3ae,n:Ho c TeparreBTa Bil pa3pa6oTBaTe pa3m1qH11 cuTyau:1111, 3a rrpe,n:rroq11TaHe B ,n:o-
. MalIIHli ycJIOBH5I. Ilocne MHOfOKpaTHO BJIH3aTe B ,n:ocer c Te3H CIITyau:1111 H ce Bo3,[(op)KaTe
OT II3I1oJIH.5IBaHeTO Ha HaTpaIIJIHBHTe ,n:ei1CTBH5I (rrpe,[(OTBpaT5IBaHe Ha peaKU:H5ITa). 06HK-
HOBeHO reparreBToT HJIH IIO,[(Kperr5II.Il;H5IT BH qoBeK BII rrpn,u;py)KaBa, 3a .na CJie,[(M .n:a He II3-
II'bJIH5IBaTe HaTpaIIJIHBMTe ,[(eHCTBH5I.
KoraTO rrpo6JieMoT BM e CBop3aH caMO c HaTpaIIJIHBH MMCJIM II H5IMa HaTpaIIJIMBH
,[(eHCTBM5I, BCHqKH HeyTpaJili3Hparn;H MHCJIH llJIH TaHHll puTyaJIH, KOMTO M3IIOJI3BaTe 3a
HaMaJI5IBaHe Ha TpeBO)KHOCTTa, rrpe,[(H3BHKaHa OT HaTpammBHTe MHCJIH, Tp5I6Ba ,n:a 60-
,[(aT rrpeKpaTeHH. IIJ;e pa60THTe CoI.Il;O Bbpxy rrplle:\IaHeTO Ha HaTpaIIJIMBMTe MMCJIM, 6e3 .n:a
ce orrHTBaTe ,n:a r11 rrporoHBaTe. (3a rroBeqe 11mpopMau;1151 OTHOCHO .nocera 11 rrpe.n:oTBpa-
T5IBaHeTo Ha peaKU:HHTe rrp11 neqeHHero Ha OKE BH)K KHHrara ,,Stop Obsessing: How to
Overcome Your Obsessions and Compulsions" (KaK .na rrpeo,[(oneere HaTparrnHBHTe MI1CJII1
M .nelicTBirn) OT E.nHa <Doy 11 Pali.n YMJICbH MJIM ,,The OCD \Vorkbook" (HapoqmiK 3a OKP)
OT Epyc XaliMaH 11 qep11 Ile,n:pMK.)

MeouKaMeHm03HO JlC4eHLte. neKapcTBa KaTO Anafranil M SSRI, BKJIIOqMTCJIHO Prozac,

Luvox, Paxil 11 Zoloft, rroMaraT Ha oKono 70 rrponeHTa OT xopaTa c OKP. IlpQ,[(oJI)KMTen-
HaTa yrroTpe6a Ha Me.IJ:MKaMeHTH e ,n:ocra o6MqaiIHa rrpH OKP, BorrpeKH qe B H5IKOM cnyqa11
ropeorr11caH11Te crpaTerHM - KOrHMTHBHa Tepamur H .nocernr/rrpe.noTBpaT5IBaHeTo Ha peaK-
U:H5ITa - ca ,[(OCTaTbqHM. (BmK I'JZaBa 18.)

Ha4UH Ha :>1eueom u JZU4HocmHu npoMeHu. ITo cnru;ecrno corn;HTe rrpoMeHM B Haq11Ha

Ha )KMBOT M MH,[(HBH,[(yaJIHOCTTa, OI1I1CaHH 3a rramrqecKOTO pa3CTpOHCTBO H reHepaJII13Mpa-
HaTa TpeBO)KHOCT, Ba)KaT M 3a OKP.

CTpaTerHMTe, rrpe,[(CTaBeHM B T03H HapoqHllK, ru:e ca BM OT IIOJI3a, aKO CTpa,n:aTe OT

o6cecMBHO-KOMIIYJICMBHO pa3CTpOHCTBO. l1 Bee rraK OCHOBHH5IT MH CoBeT e .na ce KOHCyJI-
nrpaTe c rrpo<PecMQHaJIMCT, .no6pe 3aII03HaT c ll3IIOJI3BaHeTO Ha ITOBe,[(eHqecKM MeTO,[(H
XaTo ,n:ocer M rrpe,n:oTBpaT5IBaHe Ha peaKU:H5ITa, KaKTo 11 c yrroTpe6aTa Ha rro,[(X0,[(5Ill(I1Te ne-
x apcTBa. To~rn HapoqHMK MO)Ke ,n:a ,n:orrbJIHH rroBe..o;eHqecKH5I M <PapMaKonorMqHH5I rro,n:xo,n:
K'bM JieqeHMeTO.

nocrrpaeMaTHllHO crpeCOBO pa3CTpOHCTBO

. OcHoBHara qepTa Ha rrocrrpaBMaTHqHoTo crpecoBo pa3cTpolicTBO (ITTCP) e pa3BM-
. BaHeTo Ha HHBaJIH,[(H3Mpamu IICHXOJIOrHqecKH CHMIITOMH CJie,[( TpaBMMparn:o Co6MTI1e. 3a
Il'bpBH IloT e M,[(CHTMcPMU:HpaHO CJie,[( IlbpBaTa CBeTOBHa BOHHa, KoraTO JieKapIITe 3a6e-

r
38 E,[(MbH,[( EOPH J(A CE CIIPABHM C TPEBQ)J(HOCTTA H <!>OEHHTE

JUI3amr, qe BOHHMIUITe CTpa,[(aT OT xpOHMlIHa TpeBO)l(HOCT, KOllIMapn M Bporu;aHIUI KbM

MMHanoTo B npo,[('bn)l(eHMe Ha ce,[(MHI.JJr, MeceuH HnH ,[(OpH ro,[(HHH cne,[( cpa)l(eHHe. ToBa
C'bCTOJI_m re CTaBa M3BCCTHO KaTO llIOK cne,[( cpa)l(CHHe.
IlOCTTpaBMaTMlIHHJIT CTpec MO)l(e .[(a ce ITOJIBM npH BCCKHfO cne.n Te)l(Ka TpaBMa M3BbH
HOpManmrn Kpor lIOBellIKH npe)l(HBJIBaHHJI. ToBa ca TpaBMH, rrpe,[(M3BMKBaru;H CMneH CTpax,
y)l(aC H lIYBCTBO Ha 6e3ITOMOI.Il;HOCT H BKllIOlIBaT npMpO,[(HU 6e,[(CTBM5I KaTO 3eMeTpecemrn
HnM TOpHa,[(O, aBTOM06HnHH MnH caMoneTHH KaTaCTpoqm, ll3HacHnBaHe, OIIMT 3a y6HHCTBO
HnM .[(pyrM )l(eCTOKOCTH K'bM Bae llllH 6nH3KHTe BM. Ibrne)l(,[(a CMMIITOMIUe ca ITO-CMllHH H ,[(bn-
TOTpaHHH, KOfaTO TpaBMaTa e nHqHa, KaKTO IIpH H3HaCHnBaHeTO H .npyrHTe )l(CCTOKOCTM.
I13MC)l(,[(y CHMIITOMHTe, KOMTO MoraT ,[(a B'b3HHKHaT rrpH IIOCTTpaBMaTHlIHHJI CTpec,
cne,[(HHTe .neBeT ca oco6eHo qecTo cpemaHH:

• IloBTapJII.JJ:H ce, CTpecHparu;H MHCnH 3a cnylIHllOTO ce

• KollIMapH, CBbp3aHH coc cnyqKaTa

f) Bporu;aHe K'bM MHHanOTO - TOllKOBa CHllHO, qe ce lIYBCTBaTe HllH ,[('bp)l(HTe TaKa,

CJIKalli TpaBMaTa ce cnyqBa OTHOBO

• OrrHT ,[(a oT6JirnaTe MHcnMTe HnM lIYBCTBaTa, CBop3aHH c TpaBMaTa

e OrrHT ,[(a OT6JirnaTe ,[(CHHOCTH llllH B'bHllIHll CHTyaI(HH, CB'bp3aHH c TpaBMaTa - Ka TO

pa3BHBaHeTO Ha cpo6MJI K'bM llloqmpaHeTO, cne,[( KaTO CTe rrpe)KHBenH aBTOM06HnHa
KaTacTpocpa

• EMOUHOHanHa 6e31IYBCTBCHOCT- - OTK'bCHaTOCT OT lIYBCTBaTa BH

Ycern;aHe 3a ,[(HCTaHI(HpaHocT HnM oTqy)l(.ri:e_

H ocT OT .[(pyrMTe

• 3ary6a Ha HHTepec K'bM ,[(eHHOCTM, KOHTO ca BU 6IIJ1H rrpHJITHH

0 YrropMTH CHMIITOMH Ha 3aCHneHa TpeBO)l(HOCT KaTO Tpy,[(HO 3aCIIMBaHe, rrpo6neMH

c KOHI(eHTpaI(HJITa, necHO CTpJICKaHe mm pa3,[(pa3HMTenHOCT H M36nHI(M Ha fHJIB
l
3a ,n;a BH 60,n;e IIOCTaBeHa ,[(HafH03aTa ,,IIOCTTpaBMaTHqHo CTpeCOBO pa3CTpOHCTBO",
TC3H CHMIITOMH Tp1I6Ba ,[(a rrpO,[('bll)l(aBaT IIOHe C,[(HH MeCeI( (rrpH rrpO,[('bfl)l(HTenHOCT rro-
ManKO OT e,[(MH MeCeI( IIO,[(XO,[(JII.IJ:aTa ,[(HarH03a e ,,OCTpO CTpecOBO pa3CTpOHCTBO" - BM)K
,[(ony). B ,[(OIIonHeHHe pa3cTpolicTBOTO TpJI6Ba ,[(a rrpe.n:M3BMKBa y Bae 3HaqHTeneH ,r(MCKOM-
cpopT, ,[(a CII'bBa CO_I(HanHaTa, rrpocpecHOHanHaTa ll ,[(pyrH Ba)KHM o6naCTH Ha )l(HBOTa BM.
AKo CTpa,[(aTe OT IIOCTTpaBMaTHlICH CTpec, Bile CTe TpeBO)l(Hll H .nerrpecHpaHH. IIJ;e 3a-
6ene)KMTe, qe IIOHJIKOra ,[(eHCTBaTe HMrryJICHBHO, BHe3aIIHO rrpOMCHJITe MCCTO)l(MTCJ1CTBOTO
CH HnH TpbrBaTe Ha eKCKyp3HJI 6e3 IIOlITH HHKaKBll rrnaHOBe. AKO CTe rrpe)l(MBenH TpaBMa,
rrpH KOJITO HJIKOH e yMpJin, MO)l(e ,[(a CTpa,[(aTe OT lIYBCTBOTO 3a BHHa, qe CTe ouenenM.
IIocTTpaBMaTHqHo CTpeCOBO pa3CTpOHCTBO MO)l(C ,[(a HMa Ha BCJIKa Bo3pacT ll 3aCJira 6
,[(0 7 rrpoI(eHTa OT HaceneHMCTO. ,[l;euaTa c TOBa pa3CTpOHCTBO o6HKHOBCHO He rrpe)KHBJIBaT
OTHOBO TpaBMaTa C'b3HaTenHO, HO IIOCT05£HHO JI pa3HrpaBaT B HrpHTe CH HllH B CMyru;aBa-
I.Il;M C'bHMrn;a.
fJIABA 1 TPEBOJKHH PA3CTPOHCTBA 39

JleqemieTO Ha IIOCTTpaBMan1qHOTO CTpeCOBO pa3CTpOllCTBO e CJIO)J(HO H MHOfOCTpaH-

HO. MHoro OT CTpaTenmTe, OIIHCaHH 3a TpeBO)J(HHTe pa3CTpOllCTBa, ca OT IIOJI3a, HO MoraT
,ua ce H3IIOJI3BaT H ):(OIIbJIHHTeJIHH TeXHHKH.

YceoRemte Ha mexHuKu 1a pe1zaKca4uR. IIpaKTHKyBaT ce KopeMHO ):(HlllaHe H rrporpe-

cuBHa MYCKYJIHa peJiaKCaI(H5I 3a rro-,n:o6bp KOHTpOJI Ha,n: CHMIITOMHTe Ha TpeBO)J(HOCTTa.
(Bm~ Dzaea 4.)

Ko2HumueHa mepanuR. KaTacTpoqmqHHTe HJIH ,n:errpecHpamH MHCJIH 6HBaT H,n:eHTH-

¢m~11paHH, o6opeHH H 3aMeHeHH c rro-rrpo,n:yKTHBHH. HarrpHMep qyBcTBOTO 3a BHHa OT-
HOCHO TpaBMaTa HJIH 3a TOBa, qe CTe ou:eneJIH, a Balli mo6HM qoBeK e YMP5IJI - Tp516Ba ,n:a
6n,n:e o6opeHO. m:e CH IIOBTap5ITe II03HTHBHH, KOHCTPYKTHBHH MHCJIH KaTO ,,CnyqHJIOTO ce
e y)l(aCHO H rrpHeMaM, qe He MO)J(ex ,n:a HarrpaB5I HHmo, 3a ,n:a ro rrpe,n:oTBpaT.H. Cera ce y 1rn,
1.1e Mora ,n:a rrpo,n:bJI)Ka Harrpe,n:". (BmK Dzaeu 8 H 9.)

/( oce2. TeparreBTbT HJIH rro,n:Kperr.HmH.HT BH qoBeK BH rroMara ,n:a ce H3rrpaBHTe rrpe,n:

npe,n:H3BHKBamH CTpax CHTyaI(HH, KOHTO HCKaTe ,n:a OT65IrBaTe, ~amoTO rrpe,n:H3BHKBaT CHJI-
Ha TpeBO)J(HOCT. IIpn HMarHHepHH5I ,n:ocer BHe MHOfOKpaTHO me ce BpbmaTe KbM y)J(aCHH-
Te CIIOMeHH 3a Cb6HTHeTo, rrpe,n:MeTHTe H xopaTa, CBbp3aHH c IIbpBOHaqaJIHaTa TpaBMa.
HarrpHMep, aKo cTe fornH Harra):(HaTH B acaHcbop, me ce Bpbrn;aTe rrpH acaHcbopa H5IKOJIKO
IIbTH. IIoBTap.HmH.HT ce ,n:ocer BH rroMara ,n:a pa36epeTe, qe rrnalllemaTa CHTyaU:H.51 Beqe He
e orracHa. (BH)J( Dzaea 7.)

MeouKaMeHmOJHO 1zel£eHue. SSRI Me,n:HKaMeHTH KaTo Paxil, Zoloft, Luvox HJIH Celexa
lfecTo rroMaraT 3a o6JieKlfaBaHe Ha CHMIITOMHTe Ha IITCP. Kora To Te3H CHMIITOMH ca CHJI-
HH Ii ,il;bJifOTpaliHH, MO)Ke ,n:a ce HarrpaBH e,n:HOfO,il;HIIIeH HJIH ,n:Byro,n:Hllleff Me,D;HKaMeHT03eH
Kypc Ha neqeHHe. KpaTKocpoqHo MoraT ,n:a ce H3IIOJI3BaT TpaHKBHJiaHTH x aTo Xanax HJIH
Klonopin. (BH)J( Dzaea 17.)

Tepaneemuimu 2pynu. TeparreBTHqmne rpyrrn ca oco6eHo rrone3HH, Tbll KaTo rroMa-

raT Ha cTpa,n:amHTe OT ITTCP ,n:a pa36epaT, qe He ca H3KmoqeHHe. B roneMHTe rpa,n:oBe
t.Iecro liMa TeparreBnPrnH rpyrrH 3a )J(epTBH Ha ll3HaCHJIBaHH51 HJIH rrpeCTbTIJieHH5I.

XunHomepanuR. XHrrHoTeparrH.HTa qecTo rroMaraT Ha cTpa,n:amHTe OT IITCP ,n:a H3-

BJieKaT H OCMHCJI5IT CIIOMeHHTe 3a TpaBMHpamoTO Cb6HTHe. Te3H TeXHHKH MOraT ,n:a ce
lf3_IIOJI3BaT, 3a ,n:a ycKOp5IT JieqeHHeTO H/HJIH 3a rrpeo,n:OJI5IBaHe Ha CbIIpOTHBaTa cpemy TeX-
IUIKaTa Ha ,n:ocer.

Ba)J(HO e ,n:a ,n:o6aBHM, qe neqeHHeTo Ha BC5IKO TpeBO)KHO pa3cTpolicTBO MO)J(e · ,n:a

BKJIIOlfBa 6paqHa HJIH ceMeiiHa reparrH.H. Me)J(,n:ynHqHocTHHTe KomfmHKTH c rrapTHbopa H/
HJIR CeMeHCTBOTO MOraT ,n:a IIO,[(,[(bp)J(aT TpeBO)J(HOCTTa H ,n:a IIO,[(KOIIaBaT ycrrexa Ha neqe-
HHeTo, ,n:oKaro Te3H rrpo6JieMH He 6b,n:aT perneHH. CeMeliHaTa TeparrH.H e rrone3Ha II 3apa,n:H
TOBa,qe yqH qJieHOBeTe Ha ceMeHCTBOTO ,n:a pa36HpaT, IIO,il;Kperr·5IT H - B H5IKOH cnyqaH - ,n:a
IlOCTaB5IT orpairnqemre Ha CTpa,n:amH5I OT TpeBO)J(HO pa3CTpOHCTBO.
40 E,[(M'1H,[( EOPH J{A CE CllPABHM C TPEBO)J(HOCTTA JI <POEHHTE

AonbnHHTenHH Tpeeo>KHH pa3cTpoHCTBa e ,,DSM- V''

ropeorurcamue TpeBO)l(HH pa3CTpOHCTBa Ce IIpH3HaBaT OT rrpocflecHOHaJIHCTHTe B 06-
JiaCTTa or Ha,[( 20 ro,[(HHM. Ilp11 rry6n11KyBaHero Ha ,,Diagnostic and Statistical Manual
of Mental Disorders" rrpe3 1994 r . fo:rxa ,[(06aBeH11 cne,[(HMTe qeT11p11 pa3crpolicTBa.

Ocmpo cmpecoeo pa3cmpoucmeo

Cbll(O Karo IIOCTTpaBMaT11qHOTO CTpeCOBO pa3CTpOHCTBO, OCTpOTO crpeCOBO pa3-

CTpOHCTBO BKmoqBa pa3BMBaHe Ha TpeBO)l(HOCT M ,[(pynr 11HBaJIM,[(113Mpall(H CHMIITOMH
CJie,[( rpaBMHpa:w;o Cb6HTHe. 0CHOBHaTa pa3JIHKa e, qe CllMIITOMHTe CTHXBaT 3a rro-MaJI-
KO OT Meceu:. AKO CMMIITOMHTe rrpO,[(bJI)l(aT Ha,I( C,I(llH Meceu;, ,[(HarH03aTa ce rrpoMeH.51 OT
OCTpo CTpeCOBO pa3CTpOHCTBO B IIOCTTpaBManrqHo CTpecOBO pa3CTpOHCTBO . Cn:W:O KaTO
IIOCTTpaBMaTHqHOTO CTpeCOBO pa3CTpOHCTBO, IIbpBHqHaTa TpaBMa e CBbp3aHa CbC Cb-
6IITHe, KOeTO HOCH 3arrnaxaTa OT CMbpT llJill cepll03HO HapamrnaHe (HarrpHMep BOeHHa
6IITKa, )KeCTOKO rroceraTeJICTBO Ha,[( JIWlHOCTTa, ceKcyaJIHO rrpeCTbIIJICHHe, rrpHpO,[(HH I1Jll1
rrpe,[(H3BHKaHII OT qoBeKa 6e,[(CTBII51, aBTOMo6mrnn KaTaCTpo¢11 I1JIH OTKpIIBaHe Ha )KIIBO-
T03aCTparnaBa:rn;o 3a60JI51BaHe ). Ilo BpeMe Ha mrn CJie,[( TpaBMI1pa:rn;H51 IIHU:H,[(CHT HMaTe
CHMIITOMII Karo rrpeTpbIIHaJIOCT, ,[(HCTaHn;HpaHOCT HJIII tfYBCTBO 3a HepeaJIHOCT II ,[(errep-
COHaJIII3aIJ;IDI. IlO-KbCHO OT651rBaTe BcllqKo, KOCTO BH HaIIOMH.51 3a I1HU:H,[(CHTa, II CTpa,[(aTe
OT yrropIITa TpeBO)KHOCT (HapyIIIeHI15I B CbH5I, pa3,[(pa3HHTeJIHOCT, .JioIIIa KOHD;CHTpaD;H5I,
necHo crp51cKaHe, 6e3rroKoi1cTBo ). ToBa pa3cTpolicTBO o6MKHOBeHo rrpet.JII Ha pa6orara BI1
II Ha Bpb3KHTe BII CbC 3HaqMMHTe xopa , HO - KaKTO rrocoqHXMe - rrpO,[(bJI)I<aBa He IIOBeqe
OT qerIIpII ce,[(MHD;II CJie,[( TpaBMHpa:rn;OTO Cb6HTUe.

Azoparf5o6uf!, 6e3 naHulJecKopa3cmpoucmeo

ToBa rpeBO)KHO pa3CTpOHCTBO IIMa CbII(llTe t.IepTH KaTO aropa¢o6II5ITa - Karo OT65Ir-
BaHe Ha MHO)KeCTBO CIITyarurn, HO H5IMa I1CTllHCKI1 rrpHCTbIII1 Ha rraHHKa. BMeCTO TOBa,
cPOKYCbT Ha CTpaxa BH e Bbpxy CaMO COUJ-l UJlU 08Q CllMIITOMa I13Me)K,[(y II36poeHHTe 3a
rraHIIqecKo pa3cTpoiicrBo. HarrpIIMep, MO)l(e .na ce 6oure caMo ;::i:a He rronyt.IIITe copue-
6IIeHe, aKo ce OT,I(aJieqHTe TBbp,n:e MHOro OT ,I(OMa CH I1JIH ce 030BeTe Ha MHOfOJIIO,[(HO
o6:w;ecTBCHO M5ICTO. IlOH5IKOra CTpaXbT e OT o6e3CHJIBaII( CllMIITOM, KOHTO He e B CIIIICbKa
CbC CIIMIITOMHTe Ha rrpHCTbIIIITe Ha rraHHKa. HarrpHMep MO)l(e ,n:a ce 6oHTe ,n:a IIIoqmpare
Ha ,[(bJlfII pa3CT05IHH5I II/HJIH ,[(a 60,[(eTe ,I(aJiet.I OT rpa.na OT crpax ,n:a He 3ary6IITe KOHTPOJI
Ha,[( IIIIKoqmur CH Mexyp HJIH ,[(a IIOJiyt.IHTe rrpHCTbII Ha ,n:HapH5I.
CaMo MaJI'hK rrpou:eHT OT xopara c aropa¢o6IDI H5IMaT rraHHt.IecKo pa3cTpoiicTBO (Ii3-
qIIcJieHII51Ta BapHpaT Me)l(,I(y 5 II 15 rrpoueHTa). Jlet.IeHHCTO aKUeHTI1pa Bbpxy penaKcau;H5I-
Ta, KOfHIITIIBHaTa TepaIIH.5111 ,[(OCera in vivo.

Tpeeo:J1C1-to pa3cmpoucmeo e pe3yJZmam Ha rf3u3uoJZ02ulJHO 3a6oA.RBaHe

T a3H ,[(IIarHOCTIIqHa KareropH.51e3arra3eHa3a cuTyaumr, rrp11 KOHTO 3HaqHTeJrnara rpe-

\
BO)KHOCT (rro,n: cflopMaTa Ha rrpHCTbIIH Ha rraHMKa :EIJIM reHepan11311paHa rpeBO)l(HOCT) e rrp51K
 D1ABA 1 TPEBOJKHH PAJCTPOHCTBA 41

. pe3yJITaT OT .n:a.n:eHo 3a6omrnaHe. MHo)l(eCTBO 6oJiecnr MoraT .n:a rrpe,r:i:H3BMKaT TpeBO)J(-

HOCT, BKmoq1:neJIHO eH.JJ:OKpMHHM 3a6omrnaHM51 (xMrrepTMpeo3a M XHIIOTMpe03a, cpeoxpoMo-
)- UHTOM, XMIIOrJIMKCMM51), Cbp,r:i:eqHOCb.JJ:OBM 3a60JI51BaHM51 (KoHreCTHBHa Cbp,r:i:eqHa He,IJ;OCTa-
T'bqHOCT, 6eJio.n:po6Ha eM6omu1), MeTa6onMTHI1 3a6omrnaHM51 (,z:i;ecpMUMT Ha BMTaMMH B12,
nopcpHpH51) H HeBpoJiorHqHH 3a6omrnaHH51 (Becnr6ynapHH rrpo6JieMH, eHn;ecpaJIMT). 3a rro-
rrnJieH CIIHCbK BM)K pa3,r:i:ena B Dzaea 2, 03arnaBeH ,,3a60JI51BaHM51, KOHTO MOraT .n:a rrpe,r:i:H3-
BHKaT rrpHCTbIIM Ha rraHHKa MJIH TpeBO)J(HOCT".

Tpeeo:>1eHocm, nopooeHa om eeutecmea

Ta3H .KaTeroprr5I ce H3IIOJI3Ba, KOraTo ce ycTaHOBH, qe reHepaJIH3HpaHaTa TpeBmKHOCT

HJIH rrpHCTbIIHTe Ha rraHHKa ce IIp5IKO cpH3MOJIOrMqHo IIOCJie,D;CTBHe OT ,z:i;a,r:i:eHO Bell(eCTBO,

) Bee e.n:Ho .JJ:aJill HapKOTHK, Me,r:i:HKaMeHT HJIH TOKCMH. TpeBO)J(HOCTTa MO)J(e .n:a 6n.n:e pe3yJI-
TaT OT .n:ocera c Bern:ecTBOTO HJIH OT CIIHpaHeTO My. HarrpHMep, aKO rrpe,r:i:H TOBa He CTe
CTpa.n:anM OT TpeBQ)KHOCT M IIOCJie H3BeJJ:Hb)J( CTe rronyqHJIM rrpHCTbIIH Ha rraHHKa rropa,r:i:M ·
p5I3KOTO CIIHpaHe Ha H5IKaKbB Me,r:i:HKaMeHT, ll(e BM IIOCTaBJIT Ta3H .JJ:MarH03a.

IJ;eJITa Ha CJie,r:i:HM5I BbIIpOCHHK e .n:a BH IIOMOrHe .n:a ycTaHOBHTe c Koe TpeBO)KHO pa3-
CTpOHCTBO CH HMaTe pa6oTa. Toil rroqHBa Bnpxy oqrnu:HaJIHaTa KJiaCHcpHKa[(mI Ha TpeBO)l(-
HHTe pa3CTpOHCTBa, M3IIOJI3BaHa OT crren;MaJIHCTHTe no IICMXIfqHo 3.JJ:paBe If H3BeCTHa KaTO
,,DSM-IV" (Diagnostic and Statistical Manual of Mental Disorders - qeTB'hpTo H3.JJ:aHMe ).

1. l1MaTe JIM CIIOHTaHHM rrpMCThIIM Ha TpeBO)J(HOCT, KOMTO ce II051B51BaT KaTO rpbM OT

5ICHo He6e? (OTroBopeTe c ,,.n:a" caMo aKo HRMame HHKaKBH cpo6Hn.) ,[(a_ _ He _ _

2. l1MaJIM JIM CTe IIOHe e;:i:MH TaKbB_ rrpHCT'bII npe3 IIOCJie,IJ;HM5I Meceu? ,[(a_ _ He - -

3. AKo cTe rrMaJIM rrpHCT'hII Ha TpeBo)KHOCT rrpe3 rrocne;:i:HH5I Meceu, orrac5IBaxTe JIM ce
OT II05IBaTa Ha HOB? lfJrn MmKe 6M ce rrpHTCCHJIBaXTe 3a Bb3.JJ:ellCTBHCTO Ha rrpHCT'bIIa Bbp-
xy cpmnqecKoTo HJIM ;:i:yIIIeBHOTo BM 3,rr;paBe? ,[(a_ _ He _ _

4. IlpH Hali-Te)l(KH5I cnyqaii Ha TpeBO)l(HOCT MMaXTe Jlli IIOBeqe OT TpH OT CJie.JJ:HHTe

CHMITTOMH?

D He,rr;ocTnr Ha B'h3,rr;yx

D CBeToBnpTe)l( HJIII ycern:aHe 3a HecTa6HJIHOCT

D Cnpn;e6MeHe MJIII ycKopeH rrync

DTperrepeHe

D IloTeHe

D 3a.n:yIIIaBaHe

D ra;:i:eHe IIJIH CTOMaIIIeH .JJ:IICKOMcpopT

 ;;. ~ J

42 E,[(MbH,[( EOPH f(A CE CllPABHM C TPEBO)[{HOCTTA H <POEHHTE

D 1IyBCTBo Ha OTKbCHaTocT HJIM .IJ:MCTaHI~HpaHocT OT TRJIOTO cH

D lfaTpbnBaHe

D ropemM BbJIHM MJIM CTy,I(eHM TpbIIKH

D EonKM MJIM .IJ:HCKOMcpopT B rbp.IJ:MTe

D CTpax .n:a He yMpeTe

D CTpax .n:a He rrony.n:eeTe HJIH .n:a HarrpaBMTe He~o HeKOHTponHpyeMo

AKo cTe oTroBopHnM Ha 1, 2, 3 M 4 c ,,,n:a", crrpeTe. IfarrbJIHHJIH cTe ycnoBMRTa 3a na-

HnqecKo pa3CTpOHCTBO.
AKo cTe oTroBopMnM Ha 1 c ,,.n:a", HO TpeBO)l(HaTa BM peaKU:HR BKJIIO~rna TPM HJIH rro-
l
ManKo OT M36poemITe B 4 CHMIITOMM, BHe IIl\mTe TaKa HapeqeHHTe npucmanu c 02paHutte-
HU CUMnmOMU, a He llCTMHCKO rraHHqecKO pa3CTpOHCTBO.
AKo HMaTe rrpHCTbIIH Ha rraHHKa u cpo6mr, rrpO.IJ:bJI)l(eTe.

5. CTpaxbT .n:a He rrony1-1HTe rrpHCTbII Ha rraHHKa Kapa JIM BM .n:a oTforrnaTe orrpe.n:eneHM
CHTyau:i:rn? ,[(a_ _ He _ _
AKo oTrOBOpbT BR Ha 5 e ,,.n:a", crrpeTe. BepoRTHO cTaBa ,n:yMa 3a aropacpo6m1. BH)l(Te
Bbrrpoc 6, 3a .n:a: orrpe.n:enHTe cTerreHTa Ha aropacpo6HRTa CH.

6. Koll OT cne,n;HHTe CMTyau;HH OT6RrnaTe rropa.n:H CTpax OT rraHHKa?

D OT.n:ane1-1aBaHe OT .n:oMa

D IIa3apyBaHe B xpaHHTeJIHH Mara3HHH

·D CToeHe Ha orranIKa B Mara3HHHTe

D BnH3aHe B yHHBepcanHH Mara3HHM

D IIocemeHH5I B TbproBCKH u:eHTpoBe

D lllocpHpaHe no MarHcTpanH

D lllocpMpaHe no HaToBapeHH ynHU:H .n:aneq OT .n:oMa

D lllocpHpaHe Kb,n;eTo H ,n;a 6Hno 6e3 rrpn.n:py)l(HTen

D Ifarron3BaHe Ha o6mecTBeHHR TpaHcrropT (aBTo6ycH, BJiaKoBe H T.H.)

D IIpeMHHaBaHe no MOCTOBe (Bee e.n:Ho .n:anH KaTo llIOcphop HJIH KaTo IIbTHHK)

D IIpeMHHaBaHe rrpe3 TyHenH (KaTo llIOcpbop HJIH IIbTHHK)

D fleTeHe CbC caMoneT

D Bo3eHe B acaHchop
I
I
D Ka1-1BaHe Ha BHCOKM MecTa

D Iloce~eHHe B neKapcKH HJIH 3b6oneKapcKH Ka6HHeT

D Ce.neHeTo Ha cTona BbB cppH3hopcKH HJIH K03MeTHqeH canoH

fJJABA I TPEBOJKHH PA3CTPOHCTBA 43

0 XpaHeHeTo B peeropaHTH

0 Xo,z:i;eHeTo Ha pa6ora
0 IIpeKaJieHoro or,z:i:aneqasaHe or 6e3orraeHH5I qoseK HJIH 6e3orracHoTo MJieTo

0 )];a 61>.n:ere eaMH

0 )];a ll3JIC3.eTe OT .D:OMa ell
0 )J;pyro

EpoHT Ha or6eJIJI3aHHTe eHryaI(Hll rope rroKa3Ba ererreHTa Ha aropacpo6nJITa BM II ,z:i:o-

KOJIKO TH orpaHnqaBa aKTllBHOeTTa Bll.
AKo orrosopbT BM Ha 5 e ,,He", HO HM are cpo6nn, rrpo,z:i:omKere.

7. lfa6Hrnare JIM orrpe,n;eneHII enryau:nn He TOJIKOBa rropa,z:i:n erpax OT rraHnKa, a 3a:rn:o-

TO ee 6onre ,z:i:a He ee II3JIO)Kiffe IIJIH ,n;a 61>.n:ere oTpnu:areJIHO OI(eHeHII or ,z:i:pyrnre? (eMy-
~eHnero BM rro-KbeHo 6H Morno ,z:i:a rrpe,n:H3BHKa y Bae rraHHKa) )];a_ _ He _ _
AKo ere oTroBopHJIH Ha 7 e ,,,z:i:a", errpere. Bepo5ITHO HMaTe cou.naJIHa cpoforn. BmKTe
Bbrrpoe 8, 3a ,z:i:a orrpe,n:eJIHTe ererreHTa Ha eou:HaJIHara ell cpo6mr.

8. Koll or eJie,n:HHTe eHryau:HH or6Hrnare rropa.n:n eTpax OT H3JiaraHe HJIH YHH)Kemie?

D )];a ee H3Ka3Bare HJIH ,z:i:a H3HaeHTe rrpe3eHrau.:trn rrpe,z:i: MaJIKa rpyrra xopa

D )];a ·ee H3Ka3Bare HJIH ,z:i:a H3HaeJITe rrpe3eHTarurn rrpe,z:i: roJIHMa rpyrra xopa

D IIapTHTa n esereKH eo6Hpamrn

D I13IIOJI3BaHe Ha o6rn:eersemi roaJieTHH

D )];a ee xpaHHTe rrpe,n; ,z:i:pyrH xopa

D )];a Harrmnere HMero en HJIH ,n;a ee rro,n:rrHIIIeTe rrpe,z:i: ,z:i:pyrH xopa

D )];a xo,n:Hre Ha epe:rn:n

D BeHKa eHryaI(HJI, B KOJITO e Bb3MO)KHO ,z:i:a KaJKere Hemo rnyrraso

~)J;pyro _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ __

EpoJIT Ha eHTyaI(llllTe, KOllTO ere or6eJIJI3aJill, IIOKa3Ba B KaKBa ererreH COI(llaJIHaTa Bil
cpo6HJI orpaHHqaBa ,z:i:e:H:Hoernre BM.
AKO ere OTrOBOpllJill Ha BbIIpOeli 5 ll 7 e ,,He"' HO HMaTe ,z:i:pyrH cpo6Hll, rrpo,n:bJI)KeTe.

9. Crpaxysare JIM ee n or6Hrnare JIH HJIKoe (HJIH rroseqe) OT eJie,n:HHTe?

D HaeeKOMH HJIH )KHBOTHII - Karo rram-i;H, rrqeJIII, 3MIIH, rpII3aqH, rrp1rnerrH HJIH Kyqera

D Bneo~HHH (BIIeOKIITe era)KII Ha erpa,n:HTe, Bbpxose Ha XbJIMOBe HJIH rrnaHHHII, BHeo-

KH MOeTOBe)
44 E,[(MbH,[( EOPH PA CE CIIPABHM C TPEBO)f(HQCTTA H <POEHHTE

D IlloqmpaHe

D TyHemi
0 MocToBe

D AcaHcbopn
D CaMoJienI (JieTeHe)
D JleKapn llJill 3b6oJieKapn
D I'pbMOTeBn:o:n nJin cBeTKaBn:o:n

D Bo,n:a

0 KpbB
D l1mKeK:o:nn llJill Me,n:mJ:HHCKll rrpo:o:e,n:ypn

D EoJiecTn KaTo nmpapKTa mrn paKa

0 TbMHHHa
0 ,D;pyro _ _ _ _ _ _ _ _ _ _ _ __

10. l13IIllTBaTe Jill CllJIHO 6e3IIOKOHCTBO CGMO KOfaTO Tp.H6Ba ,n:a ce ll3IIpaBHTe rrpe,n:
e,n:Ha OT Te3n cnTya:o:im? ,D;a_ _ He _ _
AKO CTe OT6eJI.H3aJill e,n:Ho IInll IIOBeqe B 9 ll CTe OTfOBOpMJIM c ,,,n:a" Ha 10, crrpeTe.
Bepo.HTHO MMaTe KOHK peTH a cpo6m1. AKo He, rrpOJJ.bJI)l(eTe.

11. l13IIMTBaTe JIM ,ll;OCTa CllJIHa TpeBO)l(HOCT rrpe3 IIOBeqeTO BpeMe, 6e3 ,n:a MMaTe OT-
qeTJUIBM rrpMCTbIIM Ha rraHMKa, 6e3 .n.a MMaTe ¢o6nn M 6e3 .n.a MMaTe KOHKpeTHM HaTparrJill-
BM MMCJIM MJill ,n:eiicTBll.H? ,D;a_ _ He _ _

12. nMJill JIM cTe CKJIOHHll KbM rrpeKoMepHa TpeBora rroHe rrpe3 rrocJie,n:rnne rnecT Me-
ce:o:a? ,D;a_ _ He _ _ l
13. TpeBO)l(HOCTTa M 6e3rroKo:iicTBOTO Bll CBnp3aHM Jill ca c rroHe TPM OT cJie,n:mITe
rnecT CllMIITOMa?

D Ee3rroKoi1:cTBO MJIM M3HepBeHocT

D JiecHa yMop.HeMocT
0 3aTpy.n.HeHa KOH:O:eHTparurn nJin Hecrroco6HocT ,n:a MHCJIMTe
D Pa3,n:pa3HHTeJIHocT

D MycKyJIHO Harrpe)l(eHne

0 HapyrneHM.H B CbH.H (TPYJJ.HO 3acrrnBaHe n qecTo 6y.n.eHe HJIM HecrroKoeH, Hey,n:oBJieT-:

BOp.HBaIIJ; CbH) .
 fMBA 1 TPEBOJKHH PA3CTPOHCTBA 45

.AKo ere orroBopHJrn Ha 11, 12 H 13 c ,,,n:a", crrpere. Bepo.HTHO crpa,n:are or r eHepa-

JIJIJH paHa TpeBOiKHOCT. AKO ere OTrOBOpHJJH c ,,)la" Ha 11, HO He H Ha 12 Hn:fl 13, CTaBa
).lyMa 3a rpeBO)KHOCT, KO.H_
T o He e ).locran>qHo cepH03Ha, 3a ,n:a 6'h,n:e KBanHqmuHpaHa Karo
reHepaJIH3HpaHa rpeBO)KHOCT.

14. llMaTe JJH rroBrapmn;H ce HarparrmrnH MHCJJH ,n:a HapaHHTe HJJH HaBpe,n:HTe Ha 6nH-
3'hK po,n;HHHa, ,n:a He 6H ,n:a ce Hauarrare c Mp'hCOTH.H HJJH roKcHqHo Bern;ecrBo, crpaxyBare
JJH ce, qe He ere 3aKmoqHJJH Bparara, He ce H3KmoqHJJH H.HKoii ype,n: HJJH II'bK HMaTe He-
npliHTHa ciJaHTa3H.H 3a Karacrpocpa? (0c'h3HaBare, qe re3H MHCJJH ca HpauHoHaJJHH, HO He
MO)KeTe ,n:a HM rrorrpeqHre ,n:a H3HHKBaT B yMa BH.) ,IJ;a_ _ He _ _

15. ll3B'bpnrnare JJH pHryanHH ,n:eiicTBH.H Karo MHeHe Ha pnuere, rrpoBep.HBaHe HJJH
6po-eHe, 3a ,n:a o6neKqHre rpeBorara CH 3apa,n:H HpauRoHanHHTe crpaxoBe, rro.HB.HBaIUH ce B
yMa BH? )];a_ _ He _ _

A.Ko ere OTrOBOpHJJH c ,,,n:a" Ha 14, HO He H Ha 15, Bep05ITHO HMaTe o6cecH B H O-K OM ilYJI-
CH BHO pa3CTpOH CTBO, HO caMO c HarpaIIJJHBH MHCJJH.

A.Ko ere OTrOBOpHJJH c ,,,n:a" Ha 14 H 15, Bep05ITHO HMaTe o6cecHBHO-KOM ilYJICHBHO

pa3CTp OH CTBO c HarpaIIJJHBH MHCJJH H ,n:eiicTBH5l.

A.Ko ere OTrOBOpHJJH c ,,He" Ha 14 H 15 H Ha IIOBeqero HJJH Ha BCllqKH rrpe,n:mIIHH B'b-

npocn, HO B'brrpeKH TOBa HMaTe rpeBO)KHOCT HJJH CB'bp3aHH c rpeBO)KHOCTTa CHMIITOMH,
MQ)Ke for crpa,n:are OT IIOCTTpaBMaTHqHo crpecoBO pa3eTpOHCTBO HJJH OT Heorrpe,n:eneHa
TpeBO)KHOCT. I13IIOJ13Baiire pa3,n:ena B Ta3H rnaBa 3a IIOCTTpaBMaTHqHoTO erpeeOBO pa3-
CTpoiieTBO, 3a ,n:a orrpe,n:enHre ,n:anH CHMIITOMHTe BM rrorra,n:ar B ra3H KareropH.H.

·Cb>KMTenCTBO Ha TpeBO>KHH pa3CTpOHCTBa

Ilpe3 ro,n:HHHTe, KOHTO H3MHHaxa OT IlbpBOTO ll3,IJ:aHHe Ha ,,TpeBO)KHOCT H cpo6HH",

CTaBaIIIe Bee TI0-5ICHO, qe MHOro xopa HMaT TIOBeqe OT e,n:Ho rpeBO)KHO pa3CTpOHCTBO.
Emm rrpoy1:rnaHe Ha xopa c naHRqeeKo pa3crpoiicrBo, HanpHMep, yeraHOBH, qe 15 ,n:o 30
n poueHra HMar H couHanHa c1Jo6HH, 10 ,n:o 20 npoueHra HMar KOHKperHa c1Jo6H.H, 25 rrpo-
I~eura erpa,n:ar or reHepanH3HpaHa rpeBO)KHOCT, a 8 ,n:o 10 rrpoueHra - or o6cecHBHO-KOM-
nyncHBHo pa3crpoiicrBo. Xopara c aropacpo6H.H MHoro qecro HMaT coum:tnHH c1Jo6HH H/
HnH o6cecn:BHO-KOMnyncHBHn: rpy,n:HocTH. AKo ycraHOBHTe, qe C'hCTOHHHero BH or~oBap.H
Ha OITHCaHHeTo Ha IIOBeqe OT e,n:HO rpeBO)KHO pa3eTpOHCTBO, He ere ll3KJ1I01IeHHe.

f ,•,
 , -.l

46 E,L(MbHL( BOPH ;IA CE CIIPABHM C TPEBOJKHOCTTA H <POEHHTE

American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders.

Fourth edition. (DSM-IV) American Psychiatric Association, 1994.

IIanulJecKo pa3cmpoucmeo

Beck, Aaron T., and Gary Emery. Anxiety Disorders and Phobias: A Cognitive Perspective.
New York: Basic Books, 1990.
Beckfield, Denise RMaster Your Panic and Take Back Your Life. Second edition. San Luis
Obispo, Calif.: Impact Publishers, 1998.
Weekes, Claire. Hope and Help for Your Nerves. New York: Bantam Books, 1978.
Wilson, Reid. Don't Panic: Taking Control of Anxiety Attacks. Revised edition. New York:
HarperCollins, 1996.
Zuercher-White, Elke. An End to Panic. Second edition. Oakland, Calif.: New Harbinger
Publications, 1998.

Azoparf5o6uR

Beckfield, Denise RMaster Your Panic and Take Back Your Life. Second edition. San Luis
Obispo, Calif.: Impact Publishers, 1998.
Bourne, Edmund J. The agoraphobia treatment group. In Focal Group Psychotherapy.
Oakland, Calif.: New Harbinger Publications, 1992.
Peninger, Mani. Journey from Anxiety to Freedom. Rocklin, Calif.: Prima Publishers,
1998.
Pollard, C. Alec, and Elke Zuercher-White. The Agoraphobia Workbook. Oakland; Calif.:
New Harbinger Publications, 2003.
Ross, Jerilyn. Triumph Over Fear. New York: Bantam Books, 1994.
Zuercher-White, Elke. An End to Panic. Second edition. Oakland, Calif.: New Harbinger
Publications, 1998.
....,

Co4uaJLna rf5o6ufl: -

Antony, Martin, and Richard Swinson. The Shyness & Social Anxiety Workbook. Oakland,
Calif.: New Harbinger Publications, 2000.
Berent, Jonathan. Beyond Shyness: How to Conquer Social Anxieties. Columbus, Ohio:
Fireside, 1994.
Markway, Barbara, Cheryl Carmin, Alex Pollard, and Teresa Flynn. Dying ofEmbarrassment.
Oakland, Calif.: New Harbinger Publications, 1992.
 fJIABA 1 TPEBOJKHH PAJCTPOHCTBA 47

Marshall, John. Social Phobia: From Shyness to Stage Fright. Boulder, Colo.: Basic Books,
1995.
Rapee, Ronald. Overcoming Shyness and Social Phobia. Northvale, N.J.: Jason Aronson,
. 1998.
Schneier, Franklin, and Lawrence Welkowitz. The Hidden Face of Shyness: Understanding
and Overcoming Social Anxiety. New York: Avon Books, 1996.

KonKpemnu rfto6uu

Bourne, Edmund J. Overcoming Specific Phobia: Therapist Protocol and Client Manual.
Oakland, Calif.: New Harbinger Publications, 1998.
Brown, Duane. Flying without Fear. Oakland, Calif.: New Harbinger Publications, 1996.
Greist, Georgia L., James W Jefferson, and John H. Creist. The Fearful Flyer's Guide. Dean
Foundation, 1996.

I'enepaAu3upana mpeeo:J1Cnocm

Bourne, Edmund J., and Lorna Carano. Coping with Anxiety. Oakland, Calif.: New Harbinger
Publications, 2003.
Brantley, Jeffrey. Calming Your Anxious Mind. Oakland, Calif.: New Harbinger Publications,
2003.
Copeland, Mary Ellen. The Worry Control Workbook. Oakland, Calif.: New Harbinger
Publications, 1998.
White, John. Overcoming Generalized Anxiety Disorder: Therapist Protocol and Client
Manual. Oakland, Calif.: New Harbinger Publications, 1999.

06cecueno-KoMnyA,CUBHO pa3cmpoucmeo

Foa, Edna, and Reid Wilson. Stop Obsessing: How to Overcome Your Obsessions and
Compulsions. New York: Bantam Books, 1991.
Gravitz, Herbert L. Obsessive-Compulsive Disorder: New Help for the Family. San Luis
Obispo, Calif.: Healing Visions Press, 1998.
Hyman, Bruce M., and Cherry Pedrick. The OCD Workbook. Oakland, Calif.: New Harbinger
Publications, 1999.
Johnston, Hugh F. Obsessive-Compulsive Disorder in Children and Adolescents: A Guide.
Third edition. Madison, Wise.: Madison Institute of Medicine, 2002.
Rapoport, Judith L. The Boy Who Couldn't Stop Washing: The Experience and Treatment of
ObsessiveCompulsive Disorder. New York: New American Library (Plume), 1990. ·
Shwartz, Jeffrey M. Brain Lock: Free Yourself from Obsessive-Compulsive Behavior. New
·-----../ York: Regan Books, 1996. -
48 E,[(MbH,[( EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA H <POEHHTE

Steketee, Gail, and Kerin White. When Once Is Not Enough. Oakland, Calif.: New Harbinger
Publications, 1990.

IIocmmpaeMamuzmo cmpecoeo pa1cmpoiicmeo

Allen, Jon G. Coping with Trauma: A Guide to Self-Understanding. Washington, D.C.:

American Psychiatric Press, 1999.
Flannery, Raymond B. Post-Traumatic Stress Disorder: The Victim's Guide to Healing and
Recovery. Crossroads Publishing, 1995.
Matsakis, Aphrodite. I Can't Get Over It: A Handbook for Trauma Survivors. Second
Edition. Oakland, Calif.: New Harbinger Publications, 1996.
----------.Trust After Trauma: A Guide to Relationships for Survivors and Those Who Love
Them. Oakland, Calif.: New Harbinger Publications, 1998.

...,
 OcHOBHM rrp:i·P IMHM 3a TpeBOXHMTe
I ""'
pa3CTpOMCTBa

AKO CTpa,n;aTe OT TpeBOJKHO pa3CTpOHCTBO, Bepo.HTHO BH HHTepecyBaT rrpIPIHHHTe 3a

rrpo6neMa BH. C11rypHo CH 3a,n:aBaTe Bbrrpoca ,,3am;o HMaM rrpHCTbIIH Ha rraHHKa? Hacne,n;-
CTBeHo JIM e HJIH e 3apa,n;H Haiurna, no KOHTO ca Me 0TrJie,n;an11? KaKBH ca rrpH'l!HHHTe 3a
pa3BHBaHe Ha ¢06m1? 3am;o ce 60.H OT Hem;o, 3a KOeTo 3HaM, qe He e orracHo? Koe rrpe,n;113-
BHKBa HaTpaIIJIHBHTe MHCJIH H ,n;eHCTBH.H?"
CHMIITOMHTe Ha TpeBOJKHHTe pa3CTpOHCTBa qecTO H3rJie)K,IJ;aT Hpau:HoHaJIHH H Heo6.Hc-
HHMH: HaIIbJIHO ecTeCTBeHo e ;:i:a CH 3a,n;a,n;eTe Bbrrpoca ,,3am;o ?" Ho rrpe,n;H ,n;a pa3rne,n;aMe
B ,n;eTaHJIH pa3JIH'l!HHTe rrpH'l!HHll 3a TpeBOJKHHTe pa3CTpOHCTBa, HMa ,IJ;Be OCHOBHH Hem;a,
KOHTO Tp.H6Ba ,n;a HMaTe rrpe,II,Bll,IJ;. IlbpBO, BbIIpeKH qe ori03HaBaHeTO Ha rrpHqHHHTe 3a
TpeBO)KHHTe pa3CTpOHCTBa MO)Ke ,n;a BH OCHrypH rrpo3peHHe OTHOCHO Bb3HHKBaHeTO Ha
rrpo6neMHTe, TOBa 3HaHHe He e Heo6xo,n;HMO 3a rrpeo,n;omrnaHeTo Ha rrpo6JieMa BH. EcpH-
KacHocTTa Ha pa3JIH'l!HHTe CTpaTerHH 3a rrpeo.n:oJI.HBaHeTO Ha TpeBO)KHHTe pa3CTpOHCTBa,
npe.n:cTaBeHH B T03H Hapb'l!HiiK - penaKCal(H.H, crropT, .n:eceHCH6HJIH3al(H.H, rrpOM.HHa Ha
BbTpelllHH.H MOHOJIOr H rrorpelllHHTe CXBam;aHH.H, crrpaB.HHe c qyBCTBaTa - He 3aBHCH OT
Il03HaBaHeTo Ha OCHOBOIIOJiaraIJJ;HTe rrpH'l!HHH. KoJIKOTO H .n:a e HHTepecHa HHQJOpMau:irnTa
B Ta3H rJiaBa, He T.H ,,JieKyBa". Bropo, 6b,n;eTe BHHMaTeJIHH c H.D:e.HTa, q:e HMa e,n;Ha OCHOBHa
Ilpll'llHHa 3a BC.HKO OT TpeBO)KHl!Te p~3CTpOHCTBa. Bee e.n:Ho .n:anH CTpa.n:aTe OT npHCTbIIH
Ha naHHKa, COI(HaJIHa ¢0611.H, reHepaJIH3HpaHa TpeBO)KHOCT HJIH o6ceCHBHO-KOMIIYJICHBHO
pa3cTpOHCTBO, HMaHTe rrpe,n;BUJJ:, q:e H.HMa e,n;Ha-e.n:micTBeHa rrpH'l!HHa, OTCTpaH.HBaHeTO Ha
KO.sITo m;e enHMHHHpa rrpo6ne.Ma. IIpo6neMHTe c TpeBO)KHOCTTa ce .JJ:bJI)KaT Ha MHO)KeCTBO
Ilpll'llllHH, .n:eilcTBam;H Ha pa3JIH'l!HH HHBa. Te3H HHBa BKJIIO'l!BaT HaCJie.JJ:CTBeH.O CT, 6110110-
fll.sI, CeMeHHa cpe.n:a H Bb3IIHTaHHe, rrporpaMHpaHOCT, CKOpOilleH CTpec, BbTpeIIIHH.sI BH MO-
HOJIOr H JIH'l!HaTa BH CHCTeMa OT y6e)K.n:eHH.sI, crroco6HOCTTa BH .n:a H3pa3.sIBaTe qyBCTBaTa
CH H TaKa HaTaTbK. rnaBHTe B HaCTO.silli;aTa KHHra IIOKa3BaT MHO)KeCTBOTO pa3JIH'l!HH HHBa,
Ha KOHTO MO)KeTe ,n;a pa36epeTe rrpH'l!HHHTe 3a TpeBO)KHHTe pa3CTpOHCTBa H MeTO,IJ;HTe 3a
Bb3CTaHOB.HBaHeTO CH.

lliKOH eKcrrepTH B 0611acrra Ha TpeBO)KHHTe pa3CTpOHCTBa rrpe.n:naraT ,,e,n;HOIIpH'l!HH-

. HR" Teopmr. 06HKHOBeHO Te3U Teopirn 06.sICH.sIBaT TBbp.n:e orrpocTeH'lleCKH TpeBO)KHHTe
Pa3cTpoilcTBa H ca CKJIOHHH KbM e,n;Ha OT .n:BeTe rrorpeIIIHH JIHHHH Ha 06.HcHeHHe: 6uo-
Ao2uz-tHama 3a6JZyoa H ncuxoJZoculJecKama 3a6JZyoa. EHonorH'l!HaTa 3a611y.n:a rrpHeMa, qe

49
50 E,[(M'bH.IJ: BOPH PA CE CllPABHM C TPEBOJKHOCTTA H cJ>OEHHTE

,z:i;a,z:i;eH Bll,I( TpeBO)J(HO pa3CTpOHCTBO Ce ,[('bJDKH eOW-lCln6eHO Ha H5IKaK'bB 6UOJ10I'WieH HJ1H

cpH3HonoruqeH ,n:nc6anaHc B M031>Ka HJJH rnnoTo. HarrpnMep, Har10cne,z:i;'hK ce Ha6mo,z:i;aBa
TeH,z:i;emi:mITa rrpnqllHllTe 3a rraHnqecKOTO pa3CTpOHCTBO H 3a o6ceCHBHO-KOMITYJ1CHBHOTO
pa3cTpoiicTBO ,n:a 60,z:i;aT cBe,[(eHH caMo ,z:i;o 6HonornqHo paBHHll(e. CM5ITa ce, qe naHuqe-
CKOTo pa3CTpOHCTBO ce ,[('bJDKH Ha ,[(HCcpyHKI(H5I B qacnI OT M031>Ka Ka TO a.Mu2oa.1zama lI
locus coeruleus, a o6ceCHBHO-KOMITYJ1CllBHOTO pa3CTpORCTBO :__ Ha ,z:i;ecplll(IIT Ha M03'bqHH5I
HeBpOTpaHCMllTep cepomOHUH llJ1ll Ha ,[(HCperynal(H5I Ha cepoTOHHHOBaTa CHCTeMa OT He-
BpOHH B M03nKa. (He8pompaHCMUmepom e XHMHqecKO Bell(eCTBO, KOeTO II03BOJ15IBa HepB-
HHTe HMIIYJ1Cll ,n:a 60,n:aT npe,n:aBaHH OT e,z:i;Ha HepBHa KJ1eTKa Ha ,z:i;pyra.)
,ll;o6pe e ,n:a ce 3Hae, qe B naHHqecKOTO pa3CTpOHCTBO ll o6ceCHBHO-KO~myncHBHOTO
pa3cTpoiicTBo MoraT ,z:i;a yqacTBaT H cpH3ImnoruqHH ,z:i;n:ccpyHKI(Irn. ToBa orrpe,z:i;eneHo e OT
3HaqeHHe 3a neqeHHeTO Ha Te3H npo6neMH, HO He 03HaqaBa, qe rrpHCT'bITIITe Ha naHHKa lI
o6cecHBHO-KOMnyncHBHOTo pa3cTpoiicTBO ca caMo cpH3IIonorHqHH cMyll(eHHJI. OcTaBa Bo-
npocnT: KaK8a e npu4UHama 3a caMomo rfiu3UOJZ02U4HO cMyUfeHue? Bepo5ITHO xpoHHqHHJIT
CTpec B pe3ynTaT Ha IICHXOJ10rHqecKH KOHcpJJHKT npe,D;H3BITKBa MancpyHKI(H5ITa Ha aMHr,z:i;ana-
Ta lI locus coeruleus npH naHuqecKOTO pa3CTpOHCTBO. ll.rrn IT'bK xpoHHqHo I10TUCKaHH5IT I'H5IB
npe,D;H3BHKBa CMyni:eHHe B M03nqHHTe HHBa Ha cepOTOHHHa, I<OeTO e ,z:i;orrp1rnaC5Ill(a npuquHa
3a o6ceCHBHO-KOMrryncHBHOTO pa3CTpOHCTBO. Bo3MO)KH0 e ITCHXOJJOrHqecKHTe KOHcpJJHKTH
lI IIOTHCKaHH5IT I'H5IB Ha CBOll pe,z:i; ,z:i;a ce ,[('bJJ)KaT Ha B'b3IUITaHHeTO Ha HH,[(IIBII,[(a. Toil KaTO
.....,
BC5IKO e,IJ;HO cPH3llOJ10I'HqHo cMyll(eHHe MO)Ke ,z:i;a e 6HJ10 rrpe,D;H3BHKaHO OT CTpec HJ1ll ,z:i;pyru
IICHXOJ10rIIqecKll cpaKTOpH, rrorperrrno e ,z:i;a ce CM5ITa, qe TpeBO)KHHTe pa3CTpOHCTBa ce ,[('bJ1-
)KaT e,IJ;HHCTBeHO (HnH ,z:i;opn rrpe,D;HMHO) Ha cp1I3HOJ10rllqm1 ,[(HC6anaHCH.
IlcuxonoruqecKara 3a6ny,n:a rrpaBn C'hll(HJI BH,[( rpernKa B npoTHBonono)KHaTa nocoKa.
T5I TB'hp,z:i;n, qe ,n:a peqeM col(HanHaTa cpo6m1 H:JJH reHepanH3HpaHara TpeBO)KHOCT ce ,[('bJJ-
)KaT Ha H3paCTBaHeTo BH c p0,Il;HTCJ1H, KOHTO ca BH rrpeHe6pernann, H30CTaBHJ1ll HJ1H MaJJ-
TpeTHpann, KOeTO e ,[(OBeno ,I(O ,[('hJ160KO BKOpeHeHO Lf)'BCTBO 3a HecurypHOCT HJ1H cpaM,
rrpe,z:i;H3BllKBa11(o cpo6ui1Ho oT6JirnaHe nnu TpeBO)KHOCT KaTo Bn3pacT~H. Ho BnnpeKH qe
CeMeMHaTa cpe,n:a MO)J(e HaHCTHHa ,[(a e oonpuHeCJZQ ITO Ba)KeH HaqHH 3a HaCT05I11(HTe BH
rrpo6neMH, pa3YMHO nu e ,[(a rrpueMeM, qe TOBa e eiJuHcmBeHama npuquHa? 0THOBO - He.
ToBa 6n rrpeHe6perHano B'h3MO)KH.Ii;5I rrpHHoc Ha Hacne,z:i;cTBeHHTe u 6uonornqHH cpaKTOpH.
B Kpai1Ha CMeTKa He BCHqKH ,I(el(a, KOHTO H3paCTBaT B ,[(1IccpyHKI(HOHaJ1HII ceMellCTBa, pa3-
BHBaT TpeBO)J(Hll pa3CTpOMCTBa. Ilo-rrpaBHJ1HO e ,z:i;a rrpHeMeM, qe npo6neM'bT Bl! e pe3ynTaT
KaKmo OT 1) Hacne,IJ;CTBeHaTa npe,z:i;pa3ITOJ10)KeHOCT K'bl\I TpeBO)KHOCT (H MO)Ke 6H cpo6H5I),
maKa u OT 2) ycnoBH5I B paHHOTO ,z:i;eTCTBO, nopo,D;HJ1H 1I)'BCTBO 3a cpaM u/mm HecurypHOCT.
HaKpaTKo, u,n:eJITa, qe rrpo6neMHTe ca caMo cpH3HonoruqHo pa3cTpolicTBO unu caMo
ITCHXOJ10fHqecKO pa3CTpOHCTBO, rrpeHe6perna cpaKTa, qe rrpupo,z:i;aTa lI OTrne)K,[(aHeTO ca HH-
TepaKTllBHll. EHonorHqHOTO pa3CTpOMCTBO MO)J(e ,z:i;a 6w.:i:e ,,3a,IJ;ellCTBaHo" OT CTpec HJ1ll IICH-
xonoruqecKll Q:>aKropu; ncuxonoruqecKnTe rrpo6neMH, Ha cBoli pe,z:i;, MoraT ,n:a ce noBJJH5I5IT OT
Bpo,n:eHH 6HonorHqHll pa3CTpOMCTBa. IlpocTO H5IMa Haq1rn ,z:i;a Ka)KeM Koe e IlbpBHqHOTO llJ1lI
Koe e TaKa HapeqeHaTa OCHOBOIIOJ1ara11(a rrpIIqHHa. Ilopa,z:i;H C'bll(aTa npwr1rna KOMIIJ1eKCHH-
5IT IIO,[(XO,[( K'bM B'h3CTaHOB5IBaHeTO OT rraHHKa, c1Jo6HH HJ1H TpeBO)KHOCT He :MO)Ke ,z:i;a ce orpa-
Hllqll ,[(0 neKyBaHe e,IJ;HHCTBCHO Ha cPH3HOJ10rHqecKHTe lUIH ITCHXOJ10fHqecKiffe npuqHHH. 3a
II'hJ1HOTO ll TpaMHO B'h3CTaHOB5IBaHe ca Heo6XO,[(lIMll MHO)KeCTBO CTpaTenm, HacoqeHH K'hM
H5IKOJ1KO pa3J1HqHH paBHHni:·a, BKJ1IQqHTeJ1HO 6uonoruwo, IIOBe,n:eHqecKO, eMOI(HOHaJJHO,
MCHTaJ1HO, Me)J(,[(ymrqHOCTHO ll ,z:i;opH ,n:yxoBHO. To3H MHOfOH3MepeH IIO,[(XO}J; K'bM B'h3CTaHO-
B5IB_aHeTO pa3rne)K,n:aMe B cne,n:Ball(aTa rnaBa H rro,z:i;,z:i:np:tKaMe B I(>rnaTa KHHra.
fJIABA 2 OCHOBHH IIPHqHHH 3A TPEBO)f{HHTE PA3CTPOHCTBA 51

Ilpnqnmne 3a TpeBO)!(HOCTTa BapnpaT He caMO cnope.n: HHBOTO, Ha KOeTO Bb3HHKBaT,

HOH cnope.n: BpeMeBHJI nepHO,[(, B KOHTO ;:i:eHCTBaT. lliKOH npnqHHH ca npeopa3nOJlG2GUfU
H ome OT pa)!(,[(aHeTO HJill OT ,[(eTCTBOTO BH npe.n:pa3ITOJiaraT KbM naHHKa HJIH TpeBO)!(HOCT
no-KbCHO. )J;pyrll ca CKOpoumu HJIH KpamKOCp04HU - o6CT05ITeJICTBaTa, KOHTO npeOU38UK-
8Gm ITOJIBaTa Ha, .n:a peqeM, npHCTbITH Ha naHHKa HJIH aropacpo6HJI. TpeTH ca noooop:»CaUfU
- cpaKTOpH B HaCT0_5.II.I(HTe BH HarnacH, IlOBe,n;eHHe H HaqnH Ha JKHBOT, KOHTO IlO,[(.[(bp)l<aT
rpeBO)l(HHTe pa3cTpoii:cTBa cne.n Bb3HHKBaHeTo HM. OcTaHanaTa qacT OT rnaBaTa pa3rJie)!(-
,n;a no-no,n:po6Ho BCeKll OT Te3H BH,[(OBe rrpnqHHH. BKmoqeH e pa3,D;eJI 3a 6HOJIOfllqHHTe
nprrqHHH, 3a ,[(a Ce 3aII03HaeTe . C HJIKOH OT HaH-H3BeCTHHTe XHITOTe3H 3a pOJIJITa Ha M03bKa
B rrpe,D;ll3BllKBaHeTO Ha rrpHCTbITH Ha rraHHKa H TpeBOJKHOCT.
Cne.n:Ba o63op Ha rrpnqnHHTe 3a TpeBOJKHHTe pa3CTpoii:cTBa.

JipulluHu 3a mpeeo:J1CHume pa3cmpoucmea

,ll;nJirocpoqHH, npe):(pa3noJiararn:u npnq11HH

l.I-IacJie,[(CTBeHOCT

2. 06cTOJITeJICTBa OT ,n;eTCTBOTO:

• BalllnTe po,n;nTenn BH npe,n;aBaT npeKaneHo npe,n.na3JIHB no;:i:xo.n KbM cBeTa

• Po,n;HTeJIHTe BH ca TB'bp,n;e KpHTHqHH H IIOCTaBJIT npeKOMepHO BHCOKH CTaH,n;apTH

• EMou;noHaJIHa HecnrypHocT H :3aBHCHMOCT

• BalllnTe po,n;nTenn rrorncKaT H3pa35IBaHeTo Ha qyBcrnaTa BM H cal\10yBepeHOCTTa BM

3. HaTpyrrBaJ.I( ce c BpeMeTo cTpec

bllOJIOrHqHH npHqHHH

1. <l>ll3HOJ10fll5I Ha naHHKaTa

2. IlpHCTbilll Ha naHHKa

3. reHepaJill3llpaHa TpeBO)!(HOCT

4. 06ceCllBHO-KOMIIYJICllBHO pa3CTpOHCTBO

5. 3a6oJIJIBamrn, KOllTO MoraT ,n;a npe,n;H3BllKaT npllCTbilll Ha naHllKa llJIH TpeBO)!(HOCT

KpaTimcpoqHH, Ja):(e:iicTBarn;H npuq11Hn

1. CTpecoBn cpaKTopn, KOHTO rrpoBoKrrpaT npHCT'hIIH Ha naHHKa

• _3HaqHMa JIHqHa 3ary6a

• 3HaqnMa IIpOMJIHa B )!(llBOTa

• CTnMynaHTH H HapKOTllU:H
52 E)J:MbH)J: EOPH PA CE CIIPABHM C TPEBO)J(HOCTTA H <l>OEHHTE
2. 06ycJIOBeHOCT II npOII3XO,[( Ha cpo6IIIITe

3. TpaBMa, npOCTII cpo6IIII II nOCTTpaBMaTIIqHo CTpecOBO pa3CTpOHCTBO

Ilo,rui;npmamu npnqnHH

1. 0T6.HrnaHe Ha cpo6IIMHII CIITyarvm

2. TpeBO)l(eH BnTperneH MOHOJior

3. Ilorpernmr y6e)l(,[(eHII5I

4. IlOTIICHaTII qyBCTBa

5. llunca Ha CaMOyBepeHOCT
J
6. llm1ca Ha rptt)l(ll 3a ce6e cu
l
8. CTIIMyJiaHTII u JJ:pyrII cpaKTopu OT JJ:IIeTaTa

9. CTpecoB HaquH Ha )l(llBOT

10. llunca Ha ycern;aHe 3a CMIIC'hJI IIJill JJ;eJI

Hac;zeocmeeHocm
HacJie,[(CTBeHu Jill ca TpeBO)l(HHTe pa3cTpoiicTBa? OrpaHnqeHIITe ,[(aHHH, KOIITO co-
rnecTByBaT K'hM ,[(HeIIIHa ,[(aTa, TB'hp,[(5IT, qe ca - noHe OTqacTll. JifaqucJieHO e HanpIIMep,
qe 15 JJ:O 25 npou;eHTa OT ,[(eu;aTa c noHe e,[(HH pomITeJI c aropacpo6II.H cnrno pa3BIIBaT aro-
pacpo6u.H, JJ:OKaTo cJiyqaIITe Ha aropacpo6u.HTa npn HaceJieHHeTo KaTo JJ;.HJIO ca e,[(Ba 5 npo-
u;eHTa. T03u cpaKT caM no ce6e cII He JJ:OKa3Ba, qe aropaqw6H.HTa e HacJie,[(CTBeHa, Thii KaTo
MO)l(e ,[(a ce ll3T'hKHe, qe ).:(eu;aTa ce Ftayl[aeam OT pOJJ:HTeJIIITe cn ,[(a 6oJJ:aT aropacpo6n.
IIo-cIIJIHllTe JJ:OBOJJ:H llJJ:BaT OT II3CJie,[(BaHH.HTa Ha e,[(HO.HiiqHnTe 6Jitt3Hau;u, KOHTO, pa3-
6upa ce, uMaT e,[(HaKBO reHeTIIqHo ycTpoiicTBO. AKo e,[(HHH.HT e,[(HO.HiiqeH 6JIII3HaK HMa
TpeBO)l(HO pa3CTpOMCTBO, Bep05ITHOCTTa JJ:p yrll.HT e,n:HO.Hii:qeH 6Jill3HaK ,[(a IIMa TpeBO)l(HO
pa3CTpOHCTBO Bapupa OT 31 ,[(0 88 npou;enTa B 3aBllCllMOCT OT KOHKpeTHOTO ll3CJie,[(BaHe.
3a cpaBHeHue, npu II3CJie,[(BaHH.HTa Ha pa3H05IJiqHfI 6JIII3Hau;n (qmrro reHII He ca no-e,[(-
HaKBll OT Te3ll Ha 6paT5I ll cecTpll, po,[(eHll no pa3JillqHo BpeMe ), Bep05ITHOCTTa e MHOro
rro-HttcKa. AKo e,[(IIHII.HT pa3HO.HiiqeH 6JIH3HaK HMa TpeBO)l(HO pa3cTpoiicTBO, Bepo.HTHOCTTa
J
JJ:pyrfl5IT ,[(a llMa TpeBO)l(HO pa3CTpOHCTBO Bapnpa OT 0 ,[(O 38 npou;eHTa - OTHOBO B 3aBII-
 f JIABA 2 OCHOBHH flpflqHHH 3A TPEBOJKHHTE PA3CTPOHCTBA 53

cnMOCT or KOHKperHoro H3CJie,n:BaHe. E,n:HaKBoro reHerHqHo ycrpo:H:crBo c H5IKOH, Koiiro

cTpa.n;a OT 4Jo6HH HJIH rpeBO)l(HOCT, npaBH Bep05ITHOCTTa ,n:a HMaTe C'bl1(H5I rrpo6JieM 08a
nomu no-20.flRMa. :VIHrepecHo e, qe npo1(eHTHTe 3a pa3H05IHl.{HHTe 6m:nHa1(H ca rrpHH1(HII-
uo no-BHCOKH OT cpe,n:HH5I rrpo1(eHT Ha TpeBO)l(HH pa3CTpOHCTBa cpe,n: Hacenemrero (OKOJIO
g .n;o 1OnpoueHra). ToBa 03HaqaBa, qe H3pacrnaHero B e,n:Ho H C'hl1(0 ceMeiicrBo - orrne)l(-
p,aHeTo OT e,[(HH H C'bI1(H po,r.r;HTeJIH - ,n:orrpHHaC5I IIOHe MaJIKO 3a pa3BHTIIeTO Ha rpeBO)l(HH
pa3CTpOHCTBa. lfarJie)l(,[(a BJIH5IHHe OKa3BaT KaKTO Hacne,n:CTBeHOCTTa, TaKa H cpe,n:ara.
Koe e OHOBa, KOeTO ce HaCJie,[.(5IBa? Bn3 OCHOBa Ha ll3BeCTHOTO K'bM MOMeHTa, ..sIBHO
. -~16neK He Hacne,n:..sIBa KOHKpeTHO aropa<flo6H5I, C01(HaJIHa 4Jo6H5I HJIH ,n:opH rrpHCT'bITH Ha
naHHKa OT po,r.r;HTeJIHTe CH. lfarJie)l(,n:a ce HaCJie,[(5IBa npUlllJUnell JlUlillOCmeH mun, KOHTO
DH rrpe.n;pa3nonara K'hM rrpeKoMepHa rpeBO)KHOCT. ToBa e H36yxJIHBa, Bn36y,n:HMa, peaK-
TliBHa HH):(HBH,[(YaJIHOCT, K05ITO ce 3a,n:eliCTBa OT BCeKH JieKO 3aCTpaIIIaBal1( CTHMYJI no-Jiec-
HO, OTKOJIKOTO HH):(HBH,[(yaJIHOCTTa Ha xopara 6e3 rpeBO)KHH pa3CTpOHCTBa. Cne,n: KaTO ce
p o,n:nre c TaKaBa CHJIHO peaKTHBHa HH):(HBH):(YaJIHOCT' MO)Ke ,n:a pa3BHeTe e,n:HO HJIH ,n:pyro
Tp eBO)KHO pa3CTpOHCTBO B 3aBHCHMOCT OT OKOJIHaTa cpe,n:a H B'h3IIHTaHHeTO CH. ,[(aJIH l..1(e
p a3BHeTe aropaciJo6H..sI HJIH C01(HaJIHa 4Jo6H5I MO)Ke, HarrpHMep, ,n:a 3aBHCI1 OT TOBa KOJIKO
3acpaMeHH ere ce HayqHJIH ,n:a ce qyBCTBaTe B CHTya1(HH, B KOHTO OT Bae ce e oqaKBaJIO
,r(a ce npe,n:craBHTe ,n:o6pe. ,[(anH Il(e pa3BHere rraHHqecKo pa3crpolicTBO mrn He, MO)!<e ,n:a
3aBHCH OT rrpHpo,n:ara HJIH CTerreHTa Ha crpeca, Ha KOHTO ere 6mrn H3JIO)KeHH B IOHOIIIe-
CTBOTO I1 HaqaJIOTO Ha MJia,[(OCTTa CH. HaKpaTKO, ,n:oKaTO HaCJie,[(CTBeHOCTTa MO)l(e ,n:a e
n p:aqHHa ,n:a ce po,n:HTe c no-peaKTHBHa H B'h36y,n:HMa HepBHa CHCTeMa, ,n:eTCKHTe rrpe)l(H-
D5IBaHH5!, B'h3IIHTaHHeTO H crpeC'hT o<flopM5IT KOHKpeTHH5! BH):( rpeBO)KHO pa3CTpOHCTBO,
. KOeTo BITOCJie,[(CTBHe I.l(e pa3BHeTe. -
HoBHTe H3CJie,n:Bamrn B o6nacrra Ha rroBe,n:eHqecKara reHeTHKa 3arroqHaxa ,n:a ce cn-
cpe,n:oroqaBaT Bnpxy KOHKpeTHH reHH, CB'hp3amI c rpeBO)KHHTe pa3crpolicrBa. HarrpHMep,
ce,n:eMHa,n:ecerara xpoMo3oMa (Bc11qKH HMaMe rro 23) cn,n:'hp)Ka reH, H3BecreH Karo SERT
(re~ 3a rrpeHaC..sIHe Ha cepOTOHHHa), KOHTO yqacrna B npOI13BO,[(CTBOTo' Ha M03'hl.{HH5I He-
DporpaHCMHTep ceporoHHH. Xopara c ,,Kncara" pa3HOBH,n:Hocr Ha reHa ca no-npe,n:pa3-
n oJIO)KeHH K'bM rpeBO)l(HH pa3CTpOHCTBa (a C'blI(O I1 HapyIIIeHH..sI B HacrpoeHHeTO Karo ,n:e-
n peCH5I), a xopara c ,,,n:nnrara" pa3HOBH,n:Hocr Ha reHa ,n:o H3BecrHa crerreH ca rrpe,n:rra3eHH
OT pa3BHBaHeTo Ha rrpo6JieMH c rpeBO)l(HOCTTa He3aBHCHMO OT crpeca B ,n:eTCTBOTO HJIH
3peJIOCTTa.

L 06cmoRme.rzcmea om oemcmeomo
Kott ,n:ercKH rrpe)l(HB..sIBaHH..sI 11 KOH BH,n:oBe ceMeiiHa cpe,n:a Morar ,n:a BH rrpe,n:pa3rrono -
)l(ar K'bM pa3BHBaHeTO Ha ,n:a,n:eHO rpeBO)l(HO pa3CTpOHCTBO? 3a C'b)l(aJieHHe, HMa MHOfO
ManKo H3cJie,r.r;BaHH..sI no Bnrrpoca. l-facne,n:oBaTeJIHTe ca ycraHOBHJIH, qe rrpHCT'hITHTe Hana-
L HHKa Ir aropaciJo6H..sITa B 3penocTra qecro ca rrpe,n:rn_ecrBaHH or 6one3HeH crpax or pa3,n:5IJia
B .n;ercrBoro. ToBa e C'hCTO..sIHHe, npH Koero ,n:en,ara H3IIHTBaT rpeBO)KHOCT, rraHHKa HJIH
COMaTH:qHH CHMIITOMH, Koraro 6n,r.r;ar or,n:eneHH or po,n:Hre1111re cH, KaKTO KoraTo OTHBaT
Ha yqHJIHl..1(e HJIH ,n:opH rrpe,n:H ,n:a 3acrr5IT. IIo-K'hCHo, Karo Bn3pacrHH, C'hlI(HTe Te3H xopa
· H3IlHTBar rpeBO)l(HOCT rrpH or,n:eJI..sIHero CH o.T ,,6e3orracHH5I" qoBeK HJIH M5ICTO. YcnoBH..sITa,
I<o1no B0):(5IT ,n:o 6one3HeH crpax OT pa3,n:..sIJia, ca Bnrrpoc Ha ,n:ora,n:KH.

L... -
54 E,[(MbH,[( EOPH l(A CE CIIPABHM C TPEBOJKHOCTTA lf <POEHHTE

Cne,n;Ba CIIIIC'bK Ha o6CT051TeJICTBa OT LJ:eTCTBOTO, KOIITO MOraT ,n;a BII rrpe,n;pa3IIOJIO-

)KaT K'bM pa3BIIBaHeTo Ha TpeBO)KHII pa3cTpoilcTBa. CrrIIC'bK'bT rro11IIBa Bopxy co6cTBeHIIJI
MII OIIIIT c KJIIIeHTII rrpe3 rO,IJ;HHHTe. Te3H cpaKTOpII ca oco6eHO 3Ha1IIIMII, aKO CTpa,n;aTe OT
aropacpo6II51 IIJIII con:murna ¢o6a51, HO MO;.Ke ,n;a ca OT 3Ha11eHIIe II rrpII .n:pyrIITe TpeBO)KHII
pa3CTpOHCTBa.

• Bazuume podume.rm BU npedaBam npeKa1uno npedna3AU6 nodxod KoM cBema

Po.n:IITeJIIITe Ha xopa c ¢o6aII IIJIII ca:-..rn IIMaT ¢o6IIII, IIJIII II'bK ca rro-cTpaxnIIBII a
TpeBO)KHII OT cpe.IJ:HOTO. qeCTO Te ce rrpIITCCH51BaT rrpeKOMepHO 3apa.n:II IIOTeHD;miJIHIITe 1
orraCHOCTII 3a ,n;eTeTO CII. 06HKHOBeHo Te Ka3BaT Hern;a KaTO ,,He II3JIII3ail IIO.IJ: ,IJ;'b)K,IJ;a, rn;e
HaCTIIHeIII"' ,,He rne.n:ail TeJieBII3li51 TOJIKOBa MHOro. IIJ;e CII pa3BaJIIIIII OllIITe" IIJIII ,,BHII-
MaBail" OTHOBO II OTHOBO. KoJIKOTO rro-crpaXJIIIBa II CBp'bXIIpe,n;rra3JIIIBa e HarnacaTa IIM
l
crrp51MO )J;eTeTO, TOJIKOBa IIOBelle TOBa .n:eTe 3arro11Ba )J;a B'b3IIpIIeMa CBeTa KaTO ,,orracHo"
M51CTO. KoraTo Hay11IIIII, qe B'bHIIIHII51T CB.HT e cTpaIIIeH, TII aBTOMaTIIqHo ce orpaHIIqaBaIII
B II3CJie,1J;BaHeTO MY II B rroeMaHeTO Ha pHCKOBe. l-fapaCTBaIII C'bC CKJIOHHOCT ,n;a ce TpeBo-
)Killll rrpeKOMepHO II )J;a 60.n:eIII TB'bp,Ll;e 3arpa)KeH 3a 6e30IIaCHOCTTa CII.

• . PodumeAume BU ca meopde Kpumuimu lUlU nocmaBJlm npe1wMepno BucoKu

cmandapmu

,[(eu:aTa, 1IIIIITO pO)J;HTeJIII ca KpHTIIllHil H rrepcpeKU:IIOHIICTII, HI1KOra He ca C~BCeM CH-

rypHII B co6CTBeHaTa CH rrpHeMJIHBOCT. BrrnarII. OCTaBa li3BeCTHO C'bMHeHIIe ,n;aJIII CII ,,)J;OC- l
TaT'bllHO ,1J;06op" IIJIII .IJ:OCTaT'bqHo CTOllHOCTeH. B pe3yJITaT MO)Ke .n:a II3IIIITBaTe rrpeKo-
MepHO )KeJiaHHe )J;a yro)J;IITe, ,1J;a ,,H3rJie)K.uaTe .n:o6pe" II )J;a ,,60.n:eTe ,n;o6pII" 3a cMeTKa Ha
IICTIIHCKIITe BII llYBCTBa II crroco6HOCT 3a ce6eyTB'bp)K,1J;aBaHe .. Toil Ka TO CTe II3pacHaJIII c
lfYBCTBOTO 3a HCCIIrypHOCT, MO)Ke )J;a CTaHeTe MHOfO 3aBIICIIMII OT 6e30IIaCHII51 llOBeK IIJIII
M51CTO II )J;a orpaHIIllIITe yqacTHCTO CII B rry6JIII1IHH IIJIII COU:IIaJIHII CIITyan;IIII, rrpII KOHTO
IIMa pIICK ,n;a ce ,,II3JIO)KIITe". qeCTO TaKHBa xopa B'b3IIpIIeMaT u:eHHOCTIITe Ha pO.IJ:IITeJIIITe
CII II CTaBaT II3KJII01IIITCJIHII rrepcpeKU:IIOHllCTH II MHOfO caMOKpIITIIllHII (KaKTO II KpIITlillHll
K'bM ,Ll;pyrIITe ).

• EMoquonaAna necuzypnocm u 1aeucUMocm

l
,[(o llCTIIpII IIJIII IICTfO)J;HIIIHa B'b3pacT .neu:aTa ca HaII'bJIHO 3aBIICIIMII OT po,n;IITeJIIITe CH,
oco6eHO OT MailKa CII. BcIIllKII ycJIOBII51, KOIITO rropa)K,D;aT HCCIIrypHOCT rrpe3 T03II rrepIIO,U,
BO,U51T )J;O rrpeKOMepHa 3aBIICIIMOCT II BKOIIqBaHe IIO-K'bCHO. IlpeKOMepHaTa KpHTIIllHOCT
......,
II rrepcpeKU:IIOHII3MbT OT CTpaHa Ha pO,UifTeJIIITe II3rJIC)K,D;a e qecT II3T01IHHK Ha HeyBepe-
HOCT rrpII xopaTa, KOHTO IIO-K'bCHO pa3BIIBaT TJ?CBO)KHII pa3CTpOHCTBa. Ho npe:>K:U8.fl8GHU.fl
Kamo npeHe6pe2etmemo, omxeap.ll.nHemo, u3ocmaeJIHemo ttpe3 pa3eoo u.1tu CMopm u
fPU3Ul./eCKOmO UAU CeKCJG.llHO MG.llmpemupaHe C'bUjO M02Gm Oa npeOU38UKam maKaBa
OCH080nO.llG2GUja HeyeepeHocm {KaKmo u eMOLJUOHG.llHG 3G8UCUMOcm), KO.Rmo e fPOH 3a
mpeeo:>K:Hume pa3cmpoucmea.
l-fapacTBaHeTo B ceMellCTBO, B KOCTO e .IJ)lHII51T IIJIII II ,D;BaMaTa po,n;IITeJIII ca aJIKOXOJIII-
U:II, C'bI.D;O e qecT ,n;orrpaHaC51IU cpaKTOp rrpn 20 ,n;o 25 rrpou:eHTa OT KJIHeHTHTe MII. _K aKTO
rrmne B pe,n;IIu:a IIOIIYJI5IpHH KHIIfII no TeMaTa, ,n;eu:aTa Ha aJIKOXOJIIIU:II II3paCTBaT c xapaK-
 TE f JIABA 2 OCHOBHH IIPHC/HHH 3A TPEBO)f{HHTE PA3CTPOHCTBA 55

'""'. O- TepHCTHKH Karo 1) MaHH.s:r 3a KOHTpon, 2) or6.s:rrnaHe Ha lfYBCTBaTa, 3) TPYJJ:HO ce JJ:OBep.s:rBaT

) 15! Ha )lpynne, 4) rrpeKOMepHO pa3BHTO lfYBCTBO 3a OTfOBOpHOCT, 5) Harnaca ,,BCWIKO HJIH
~ OT HHIUO" II 6) rrpeKOMepHO )!(eJiaHHe ,n:a 60,n:aT xapeCBamI 3a CMeTKa Ha co6CTBeHHTe CH rro-
HH Tp e6HoCTH. BorrpeKH qe He Bc11qK11 rropacHann ,n:el(a Ha anKoxoJIHI(H pa3BHBaT rpeBO)!(HH
pa3CTpOHCTBa, ropHHTe xapaKTepHCTMKH qecro ce Ha6mD,n:aBaT rrpH MHOrO xopa, KOHTO
HMaT rrpo6neMH c rraHHKaTa ll/HJIH ¢o6HH.
. 06ma qepra B MHHaJIOTO Ha )J.el(aTa Ha aJIKOXOJilll(ll llJill )!(epTBHTe Ha .n:pynI cpopMH
Ha MaJITperIIpaHe ll IIOBeqero xopa, KOllTO pa3BirnaT rpeBO)!(ffl{ pa3CTpOHCTBa, e )J.bJI60KO
-- n ·· ·-nl<o-p eH:eHoro qyBcTBo 3a HecnrypHocr. · Bepo.s:rTHo crerreHra Ha HeyBepeHocr II HaqHHbT,
re no KOHTO .n:el(aTa pearnpaT Ha He5I, II(e orrpe,n:en.s:rT ,n:amr re rro-KoCHO II(e pa3BH5IT .n:a.n:eHo
me TpeamKHO pa3CTpOHCTBO llJill, ,n:a peqeM, H5IKaKBa 3aBHCHMOCT HJIH ,n:pyro IlOBe)J.eHqecKO
a- pa3crpoiicrao. Koraro ,n:el(aTa pear11par Ha HeyBepeHOCTTa c npeKoMepHa 3aeucuMocm,
nM TOB a rro.n:roTB5I Cl(eHaTa 3a CBpoXOCJiaH5IHe Ha cnrypHH5I qoaeK llJIH cnrypHOTO M5ICTO rro-
1' <)" KbCHO a )!(HBOTa. ToBa e qecT cpoH 3a aropacpo6mrra.
III
BO- . • Bawume poiJume1m nomucKam u1pa1Jleau emo ua '-lyBcmBam a BU u caMoyBepe-
. n ocm ma BU

JKU P o,n:Hr en11re MmKe He caMo ,n:a Bb3IIHTaT 3aBncnMocT, HO II ,n:a rrorHcHaT Bpo.n:eHara BH
cnoco6Hocr .n:a H3pa3.s:rBare qyBcTBara BH n ,n:a orcro.s:rBare ce6e en. Bo3MO)!(HO e, HarrpH-
Mcp, Ka TO )J.eTe IlOCT05IHHO ,n:a ca BH ce KapaJIH ll ,n:a ca BII HaKa3BaJIH, 3a)J.eTO ere lI3Ka3BaJIH
. ~memrnro en, .n:elicTBaJIH ere HMrryncnBHo nnn ere rrpo.s:rB.s:rBaJIH rH.s:rB. B pe3yJITaT BHe H3-
pa cr aare, yrrpa)KIDmaliKn pecrpHKTHBHa, ,n:opn HaKa3Bama Harnaca crrp.s:rMo H3pa35IBaHero
{0- Ha HMITYJICHTe II qyacTBaTa CH. AKO Te3H llMIIYJICH II lf)'BCTBa 60,n:aT IIOTHCKaHH rrpOJJ:oJI-
:a lf<HTCJIHO, BHe3arrnaTa HM II05!Ba no BpeMe Ha CTpec MOJKe ,n:a rrpe,n:n3BHKa rpeBQ)KHOCT HJIH
-- c JlOpH rramrna. 1IecTo xopara, KOHTO ca ce Hayqnnn ,n:a rrorncKaT qyacrBaTa CH II ce6eH35IBa-
'Jill ra CH KaTO )J.el(a, ca IIO-HarrperHanI, IIO-CKJIOHHll KoM TpeBO)!(HOCT II HeCIIOC06HII )J.a H3pa-
0 3HBaT ce6e CH KaTO Bo3paCTHII. Pa36Hpa ce Ta3H cpopMa Ha IIOTHCKaHe B ,n:eTCTBOTO MO)!(e
ITC ]la ,U:OBe)J.e II )J.0 .n:errpeCH5I II rracHBHOCT IIO-KoCHO B )!(llBOTa. 11 B ,n:BaTa cnyqa51 II(e e MHoro
TTll JtOJIC3Ho _,n:a ce HayqHre ,n:a H3pa35IBaTe lfYBCTBaTa en n ,n:a 60,n:eTe rro-caMoyaepeHH.

IlpoqeTeHOTO 3a TOKy-II(o OillICaHHTe qernpll cpaKTOpa MO)!(e 6n BH e rro,n:THKHaJIO ,n:a

ce 3aM~cmne KaKBO ce e cnyqnno B co6crneHoTo Bn ,n:ercTBO. l13rrOJI3BaliTe BonpocHuKa
Ja ceMeunama cpeoa Ha e,n:Ha or cne,n:BalI(nTe crpaHHTI:H, 3a ,n:a n3cne.n:Bare rro-3a)J.bn6o-
:;n, 'ietrn KOH o6CT05ITeJICTBa B ceMeHCTBOTO BH MO)!(e ,n:a ca ,n:orrpnHeCJill 3a co6CTBeHHTe Bll
(, npo6ner-.m c TpeBO)!(HOCTTa.

1
· HampyneaUf ce c epeMemo cmpec
u
-- Tp el'u .n:orrpHHac.s:rlI( cpaKrop 3a pa3BHTHeTo Ha rpeBO)!(HH pa3cTpolicTBa e Bo3JJ:elicTanero
na uampy neai4uR ce c BpeMero crpec. Koraro crpecoT rrocro.s:rHcraa ,n:onro apeMe - H5IKOJIKO
. Meceqa m rn ·ro,n:HHH, 6e3 ,n:a rronyqn H3Jia3, roii ce HaTpyrrBa. To3H BH,n: cTpec e 110-rpaeH
o·r HOp M aJIHHTe,
.. BpeMeHHH CTpecoBe rrpH rrpeMeCTBaHe, KOJie,n:HH rrpa3Hlll(ll HJIH KpaTKO-
li>a'"' A-.
HR_Il!fII '±'IIHaHCOBH 3aTpy.n:HeHH5I. HaTpyrraHH5IT crpec MO)!(e ,n:a Bo3HllKHe OT Hepernaaa-
ro -
ncnxonor nqeCKH KOHcpJIHKTll B rrpo,n:oJI)!(eHHe Ha MHOfO ro,n:HHH. l1JIH ,n:a ce JJ:bJI)!(ll Ha
56 E,[(MbH,[( EOPH !{A CE CllPABHM C TPEBO)f{HOCTTA H c/JOEHHTE

Tpy,n:HOCTH B e,n:Ha o6nacT OT JKHBOTa BH - KaTo npo6neMH B 6paKa HJIH cpH3HqecKOTO 3,n:pa-
Be - KOHTO npo,n:oJIJKaBaT ,n:onro BpeMe. HaKpa.SI, TOH MOJKe ,n:a e pe3ynTaT oT HaTpynBaHe-
TO Ha roJI.SIM 6poii ea:>1C1-1u :>1Cumei1cKu co6umu.H. BaJKHHTe JKIITeiicKH cn6HTH.SI BKmoqBaT
npoMeHH B Kypca Ha JKHBOTa BH, KOllTO H3llCKBaT KOpllrHpaHe HJIH npeHap e)l(,n:aHe Ha npH-
OpHTeTHTe BH, KaTO OTIIBaHe B KOJie)K, CM.SIHa Ha pa6oTaTa, )KeHHT6a HJIH npIIKJIIDlJBaHe
Ha HHTHMHa Bp'b3Ka, npeMeCTBaHe Ha HOBO M.SICTO, pa)K,n:aHe Ha 6e6e, H3HaC.SIHe Ha ,n:euaTa
BH OT ,n:oMa ll TaKa HaTaT'bK. )J;oKaTo e,n:Ho llJill ,n:Be Ba)l(HH )KHTeMCKll C'b6HTll.SI ro,n:mrrno
ca o6HtfaHHO H npHeMJillBO npe)KllB.SIBaHe, nope,n:HQaTa OT MHOro TaKHBa C'b6HTH.SI B npo-
,D:'bJI)KeHHe Ha e,n:Ha HJill ,n:Be ro,n:IIHll MO)Ke ,n:a ,n:oBe,n:e ,n:o C'bCTO.SIHHe Ha xpOHHlJeH CTpec H
H3TOIIJ;eHHe.
KoHuerruH.SITa 3a Ba)KHIITe )KllTeiicKII co6IITH.SI B'h3HHKHa OT Tpy,n:a Ha ,n:-p PHllap,n: XonMc
H ,n:-p ToMac Pali, KOHTO pa3pa6oTnxa HHCTpyMeHT, HapetJeH ,,l'facne,n:BaHe Ha Ba)l(HHTe )l(H-
TelicKH Co6HTH.SI" (H3BeCTeH C'bIIJ;O KaTO CKG/W HG COlf,UG/lHOmo npucnoco6.H8GHe) 3a oue-
H.SIBaHe Ha 6po.SI ll cepII03HOCTTa Ha )KllTeiicKHTe Co6HTII.SI, CJIYlJllJIH ce 3a nepHO,n: OT ,n:Be
ro,n:nHH. Te H3ITOJI3BaT H3cne,n:BaHeTo, 3a ,n:a npe,n:cKa)l(aT KaK'hB e pHCKoT ,n:a,n:eH qoBeK ,n:a
pa3BHe cpH3HtfecKo 3a6oJI.SIBaHe. Ho n3cne,n:BaHeTo MO)l(e ,n:a ce H3ITOJI3Ba coruo 3a npHHUHIT-
Ho H3MepBaHe Ha HaTpyrraHH.SI CTpec. Il(e npeueHHTe HHBOTO Ha co6cTBeHH.SI CH HaTpynan ce
CTpec KaTo ITOIT'bJIHHTe H3C/le08GHemo Ha 8GJICHUme JICUmeucKU Co6umu.H B Ta3H rnaBa.
OT MHoro ro,n:HHll e H3BeCTHO, qe CTpeC'bT MO)l(e ,n:a ITOBHIIIll pHCKa OT pa3BllBaHe Ha
ITCHXOCOMaTHlJHH pa3CTpORCTBa KaTO BllCOKO KpoBHO HaJI.SiraHe, rnaBo6onHe HJIH .5!3BU. l
E,n:Ba Hanocne,n:oK cTaHa .SICHO, qe ncuxoA02u'-tecKume pa3cmpoucmea C'bIIJ;O MoraT ,n:a 60-
,n:aT pe3yJITaT OT HaTpynaHH.SI CTpec. c BpeMeTO CTpeC'bT MO)Ke ,n:a OKa)Ke B'h3,n:eiicTBHe
Bopxy HeBpoeH,n:OKpHHHaTa perynaTopHa CllCTeMa Ha M03'bKa, KO.SITO Hrpae Ba)l(Ha pomr
B CB'bp3aHHTe c HaCTpOeHHeTO pa3CTpOHCTBa KaTO ,n:enpeCH.SITa ll TpeBO)l(HHTe pa3CTpoli-
CTBa. CTpecoT e HecrreuncpnqeH B'hB B1>3,n:eiicTBHeTo cH; TOR rrpocTo HMa Haii-cHJIHO B'b3-
,n:elicTBHe Bopxy Haii-cna6aTa TOlJKa B opraHII3Ma BH. AKO TOBa e Cop,n:etJHOC'b.D:OBaTa BH
CHCTeMa, MO)Ke ,n:a pa3BlleTe BHCOKO KpbBHO HaJI.SiraHe HJIII MllrpeHa. AKO e HeBpOeH,n:O-
KpIIHHaTa II HeBpOTpaHCMIITepHaTa CllCTeMa Ha M031>Ka BII, IIJ;e CTe rro-rrpe,n:pa3ITOJIO)KeHH
K'bM pa3BIIBaHeTO Ha IlOBe,n:eHtfeCKO pa3CTpOHCTBO KaTO pe3Kll rrpoMeHII B HaCTpoemre-
TO, reHepanII3IIpaHa TpeBO)KHOCT nnn naHntJecKo pa3cTpolicTBO. HaKpaTKO, HaTpynaHII.SIT
cTpec MO)l(e ,n:a ,n:oBe,n:e ,n:o rnaBo6onne, II3TOIIJ;eHHe IIJIII rrpIICT'bITII Ha rraHIIKa B 3aBIIcH-
MOCT OT ToBa Koe e Hali-y.SI3BIIMOTO BII M.SICTO. ToBa Y.SI3BIIMO M.SICTO Ha cBoii pe,n: MO)l(e ,n:a
e rroBJIII.SIHO OT Hacne,n:cTBeHocTTa. B TaK'hB cnyqaii Bepo.SITHO n reHIITe, n HaTpynaHII.SIT
CTpec, II o6CTO.SITeJICTBaTa OT ,n:eTCTBOTO ,n:orrpnHaC.SIT 3a reHe3IICa Ha ,n:a,n:eHO TpeBO)KHO
pa3CTpOHCTBO, KaKTO JilllJll OT cne,n:HaTa cxeMa:

Hacne,IJ;CTBeHa yH3BHMOCT
(peaKnrneH nHqHOCTeH THII)
~ ---·... IlpHCTbIIH Ha rraHHKa H/HnH aropacpo6mI

;leTCTBOTO~
06cTOJ!TeJICTBa OT
(pO.IJ;HTenH, KOHTO ca CBpnx3aKplUUIII(H
H/HnH rrepcpeKIJ;HOHHCTH) lTpyrraH B rrpo.IJ;'hn)KeHHe Ha MHOro ro,IJ;HHH
cTpec J
r fJIABA 2 OCHOBHH IIPHlfHHH 3A TPEBO)J(HHTE PAJCTPOHCTBA 57
,, KoraTO pa3rne,n:aMe ,[('hJirocpoqmITe rrp11q11Hll, ce OKa3Ba, qe HUmo eoHa OT THX He e
.uocTaT'hqHa caMa no ce6e CH, 3a ,n:a rrpe,n:H3BHKa ,n:a,n:eHo TpeBmirno pa3cTpoiicTBO. Mo)l(e
,ua )l(llBeeTe 20 rO,[(llHll c HaCJie,[(CTBeHa y.sr3BllMOCT 3a rrpHCT'hIIll Ha rraHHKa, HO HllKOra ,n:a
He rro11yq11Te TaKuBa. Ho )l(HTelicKHTe cn611Tmr B ,n:Ba,n:eceTTe BM ro,n:HHH MO)l(e ,n:a ,n:oBe,n:aT
,r(O ,[(OCTaThqHo HaTpyrraH CTpec, 3a ,n:a aKTllBHpaT OHOBa, KOeTO e 6HJIO caMO IIOTeHIJ:llaJI - ll
BIIe no11yqaBaTe IlopBH5I CH rrpHCT'hII Ha naHHKa. AKO CTe H3paCHaJill c qyBCTBOTO 3a HeyBe-
CI peHOCT 11 ca Bil yqmrn, qe B'hHIIlHH.sIT cB.srT e onaceH, MO)l(e ,n:a pa3BHeTe aropacpo611.sr. AKo B
o- ·.geTCTBOTO Cll CTe ll3IIHTBaJill cpaM OT rrpe,n:cTaB.srHeTO Cll, i\fO)l(e 6ll Balllll5IT TllTI cpo6uiiHO
ch6.srrnaHe me 60,n:e He TOJIKOBa TepHTOpllaJIHO, KOJIKOTO COI(HaJIHO ( c ,n:pyru ,n:yMH - co-
I(llaJIHa cpofour).

J'.,
B'bnpocHuK 3a ceMeZ:mama cpeoa

H3IIOJ13BaiiTe cJie,n:mrn BorrpocHHK, 3a ,n:a rropa3MlllllJI.srBaTe 3a ,n:eTCTBOTO CH. Mo)l(eTe

[(
JIM .ua M,[(eHTllcpHI(HpaTe KOH ycJIOBM5I ca ,[(OIIpirneCJill 3a HaCT05IIJJ;ll5I Bil rrpo6neM c Tpe-
IT-
BO)l(HOCTTa?
C

1. lliKOH OT pO,[(llTeJIHTe Bil CTpa,n:aJI JIM e OT rrpIICT'hIIll Ha rraHMKa HJ1ll cpo61111?

2. HMaTe JJII 6paT, cecTpa, 6a6a, ,n:.sr,n:o mrn ,n:pyr po,n:mrna c rrpHCT'hIIH Ha rraHHKa HJJII
cpo6m1?

-- 3. lliKOH OT pO,[(HTeJIHTe Bil 6ewe JIM rrpeKOMepHO CKJIOHeH K'hM TpeBO)l(HOCT?

4. lliKOH OT pO,[(HTeJJHTe Bil 6ellle Jill rrpeKOMepHO 3arpH)l(eH 3a IIOTeHI(HaJJHll orrac-
HOCTll 3a Bae HJJII ,n:pyru qJieHOBe Ha ceMeHCTBOTO?

3h 5. Po,n:IITeJJIITe BII HacopqaBaxa JJH H3CJie,n:BaHeTo Ha B'hHlIIHH.sr cB.srT HJJII KYJJTHBIIpaxa

o- rrpe,[(IIa3J1HBOCT, II0,[(03pllTeJ1HOCT llJill He,[(OBep11e?
il
6. CM.srTaTe JJH, qe pO,[(IITeJJHTe BII ca 6HJIH TBbp,[(e KpHTllqHH HJIII B3IICKaTeJ1HII K'hM
e-
Bae? AKo ,n:a, KaK ce qyBCTBaxTe B oTroBop Ha Ta3H KpIITuqHocT?
r,
D Pa3oqapoBaH IIJIII yH111eH D 3acpaMeH IIJIH BHHOBeH
~a
D HapaHeH IIJIII OTXBopneH D .51,n:ocaH HJIII pa36yHTyBaH -
fj

ro 7. Ka To ,n:eTe qyBCTBaxTe JJII ce cBo6o,n:HII ,n:a n1pa3.srBaTe qyBCTBaTa 11 IIMrryncIITe cII?

KaK ce crrpaB.srxTe c qyBCTBaTa B'hB BarneTo ceMeiicTBO?

D lfapa3.srBaxa ce OTKpIITO D EIIBaxa HaKa3BaHH

D Eirnaxa oTpIIqaHII

8. Mo)l(eXTe JJII crroKoliHo ,n:a rrnaqeTe? KaK pearnpaxa po,n:11TeJJIITe BII Ha BalllH.sr
rrnaq?

9. Mo)l(eXTe JJH crroKoiiHo ,n:a H3pa3.srBaTe rHeBa cII? KaK pear11paxa po,n:iITemITe BII Ha
Balllll5I fH.srB?

10. KaKBa 6ellle BarnaTa poJI.sr B ceMeiicTBOTO? KaK BII B'h3rrpIIeMaxa B cpaBHeHIIe c oc-
TaHaJJIITe ,[(el(a B ceMeHCTBOTO?
 J
58 E,ll;MbH,ll; EOPH /(A CE CllPABHM C TPEBO)J(HOCTTA H c/JOEHHTE
l
11. CMJITaTe JUI, qe cTe H3pacHami c qyBCTBO 3a HecHrypHocT? Koe oT cne,r:i;HHTe MO)Ke
,n:a e ,n:orrp1mecno 3a HeyBepeHOCTTa BH?

D 'IIpeKoMepHa KpHTHqHocT OT cTpaHa Ha po,r:i;HTeJIHTe BH

D CypoBH HaKa3aHH51 J
D BarrmTe po,n:HTemi ca BH KapanH ,r:i;a H3IIHTBaTe cpaM

D BarrmTe po,n:ttTeJIH ca BH KapanH ,n:a ce qyBCTBaTe BHHOBHH

D BarrmTe po,n:HTeJIH ca BH rrpeHe6pernanH

D E,n:ttHH51T HJIH H ,n:BaMaTa BH po,n:ttTeJIH ca BH H30cTaBHJIH qpe3 CM'bpT HJIH pa3Bo,r:i;

D <l>tt3HqecKo ManTpeTHpaHe

0 CeKcyanHa3noyrroTpe6a

0 AJIKOXOJlll3'bM
j
12. AKo cTe H3pacHaJIH c qyBCTBo 3a HeyBepeHocT, KaK pearHpaxTe Ha Hero?
0 KaTO CTaHaxTe MHOfO 3aBHCHMll OT ceMeHCTBOTO CH (Tpy,[(HO JIH Bll 6erne ,n:a
HarrycHeTe ,n:oMa ?)
l
.....,
0 KaTO CTaHaXTe MHoro He3aBHCHMll OT ceMeHCTBOTO CH (PaHO Jlll HanycHaXTe
,n:oMa ?) I
D KaTo ce H3IT'hJIHHXTe c rH51B HJIH 6yHTOBHOCT

611onorM'-IHM npMllHHM l
....,
EUOJlOZUCJHUme npULJUHU ce OTHaC51T ,n:o cpH3llOJIOfllqHn ,IJ;Hc6anaHCH B T51JIOTO HJIH
M03'hKa, CB'bp3aHH c TpeBO)KHHTe pa3cTpolicTBa. Ba)l<HO e ,n:a ce 3Hae, qe Te3H ,r:i;Hc6anaHcH
j
HeBHHarH ca nopeonpULJUHUme 3a TpeBO)KHHTe pa3CTIJOHCTBa ll CGMU MO)Ke ,n:a ce .D:'bJI:>KaT Ha:

• Onpe,n:eneHa Hacne.n:cTBeHa Y513BHMOCT

• HaTpyrraH c BpeMeTo cTpec

• Hacne,n:cTBeHa Y513BHMOCT, aKTHBHpaHa OT HaTpyrraHH51 cTpec

l .J

Ome Be,n:iI'h:>K me noBTOp51, qe Bepo51THO reHHTe, ncTopH51Ta Ha :>KHBOTa H cTpec'hT pa6o-

T51T 3ae,r:i;Ho, 3a ,n:a rrpe,[(ll3BHKaT CMyll.(eHH51Ta B OCHOBaTa Ha TpeBO:>KHHTe pa3CTpOHCTBa.
HoBHTe H3cne,n:BaHH51 rrocoqHxa pa3JIHqHH BH,IJ;OBe 6HonorHqHH o651cHeHH51 3a pa3JIHq-
HHTe Bll,[(OBe TpeBO:>KHH pa3CTpOHCTBa. MancpyHKI(ll..HTa, CBbp3aHa C'bC CITOHTaHHHTe rrpHC-
T'bIIll Ha naHHKa, Bep051THO e pa3JIHqHa OT OHa3ll, CBbp3aHa c reHepaJIH3HpaHOTO TpeBO:>KHO
pa3cTpolicTBO. A Te3H ,n:Be, Ha cBoli pe,n:, ce pa3JIHtiaBaT OT cpH3HonorHtIHHTe ,r:i;Hc6anaHcH,
CB'hp3aHH c ,o6cecHBHO-KOMnyncHBHOTO pa3cTpolicTBO. Pa3rne:>K,n:aMe rH nooT,n:enHo oT-
,n:ony.
 fJIABA 2 OCHOBHH IIPHLJHHH 3A TPEBOJKHHTE PAJCTPOHCTBA 59

HcKaM OTHOBO .D:a rro.D:-c.repTa51, qe rro3HamrnTa HH 3a 6HonorHt.JHHTe rrpHl.JHHH 3a Tpe-

BO)KHI~te pa3CTpOHCTBa Bee Oll(e ca MHOro HeCHrypHH H HeII'bnHH. Pa3rne.IJ:aHHTe rro-,n:ony
M03'hl.JHH MeXaHH3MH, KOHTO o6C'h)l(.IJ:aMe cne,[( pa3,n:ena, IIOCBeTeH Ha cpH3HOnorH51Ta Ha
naHMKaTa, Tp.5I6Ba .D:a ce Bb3IIpHeMaT KaTO XHIIOTeTHl.JHH, a He KaTO ,[(OKa3aHH cpaKTH.
I1 HaKpa.51, Ba)l(HO e .D:a pa36epeTe, qe ,n:opH ,n:a HMa cpH3HonorHt.JeH ,n:Hc6anaHc B M031>Ka
B OCHOBaTa Ha BaIIIeTO TpeBO)l(HO pa3CTpOHCTBO, H51Ma rrpHl.JHHa ,[(a CM51TaTe, qe He MO)l(eTe
)l.a ro KOpHrHpaTe. AKo cme zomoeu oa Hanpaeume npoMeHu e HaZJuHa cu Ha :>1cueom,
3Q qa HaMaJZume cmpeca u oa nooo6pume HU80mo Ha r;j5U3UlJCCKOmo cu 6JZa2onoJZyZJue,

- eCUlJKU rjjU3UOJl02UlJHU OUC6aJZaHCU, C8op3aHU C naHUKama, rjjo6uume, mpC80:JICHOCmma

UJlU MaHuume, UfC HQMQJlCRm u MO:JICC 6u HanoflHO U{e U3lJC3Ham. Te3H rrpoMeHH B Ha-
lfHHa Ha )l(HBOT BKJUOl.JBaT OT,[(en51He Ha BpeMe 3a BCeKH,[(HeBHa penaKCa1(H51, crropTyBaHe,
,no6po xpaHeHe, COL(HanHa ITO.IJ:Kperra H rpH)l(H 3a ce6e CH (BH)l( C'hOTBeTHHTe rnaBH B T03H
Hapbl.JHHK). AnTepHaTHBeH Hal.JHH 3a KOpHrHpaHe Ha 6HonorHl.JHH.5I ,IJ;Hc6anaHC e ,[(a pa3l.JH-
TaTe Ha oTrrycKaHH c peL(errTa Me,[(HKaMeHTH, KOHTO rrpoMeH.5IT cpyHKL(HOHHpaHeTC? Ha Mo-
3oKa BH. Me,n:HKaMeHTHTe .IJ:eHCTBaT ,n:o6pe 3a rrpeo,n:on.5IBaHe Ha cpH3HonorHt.JHHTe rrpHt.JHHH
3a TpeBO)l(HHTe pa3CTpOHCTBa - MaKap qe, no Moe MHeHHe, Tp516Ba ,[(a ce B'h3IIpHeMaT KaTO
nocne,n:Ho cpe.IJ:CTBO. l:IecTo e B'h3MO)l<HO ,n:a KopHrHpaTe cpH3Ht.JeCKHTe .IJ:Hc6anaHCH npocmo
KaTO II0,[(06pHTe HHBOTO Ha 3.IJ:paBeTO H 6narorronyt.JHeTO CH.
ITo-HaTaT'hK B T03H pa3.D:en ll(e rrpot.JeTeTe 3a M03'hl.JHHTe MexaHH3MH, 3a KOHTO ce CM51-
Ta (Bb3 OCHOBa Ha HOBHTe H3Cne,n:BaHH51), qe ca B OCHOBaTa Ha rrpHCT'hIIHTe Ha rraHHKa, re-
nepanH3HpaHaTa TpeBO)l(HOCT H 06cecHBHO-KoMrryncHBH0To pa3cTpolicTBO. ITnpBo o6aqe
~e OIIHIIIeM rrpHHL(HIIHaTa cPH3HOnorH51 Ha rrpliCTbIIa Ha rraHHKa, K0.5ITO pa36HpaMe MHOfO
no-.IJ:06pe.

<PU3UOJl02UR HQ naHUKama

KaKBo ce cnyqBa c rnnoTo BH no BpeMe Ha rrpHCT'hII Ha rraHHKa? IlaRHKaTa e KpaeH Ba-

pHaHT Ha TpeBO)!(HaTa peaKrurn, rrpe3 K0.5ITO T51nOTO BH ecmecmeeHO rrpeMHHaBa B OTrOBOp
Ha BC51KaK'hB BH.U 3arrnaxa. Ilpe,n:H ro,n:HHH YonT'hp KaH'hH orrHca TOBa Ka To peaKLf,UR ,, 6uu
ce UJZU 6.H2au". ToBa e Bpo,n;eH MexaHH3'hM, KOHTO rro3BOn.5IBa Ha BCHt.JKH BHCIIIH )!(HBOTHH
.na Mo6HnlI3HpaT 6np3o ron51MO KonHt.JeCTBO eHeprH51, 3a ,n:a ce crrpaB.5IT c XHUJ:HHI(H HnH
,npyrn: Herrocpe,n:cTBeHH 3arrnaxH 3a o1(en51BaHeTo CH. Ta3H TpeBO)!(Ha peaKL(H.51 HH cny)!(H
.no6pe B CHTyaL(HH, KOHTO HaHCTHHa ca orraCHH. 3a C'h)KaneHHe IIOBet.JeTO OT Hae H3IIHTBaT
peaK1(H51Ta ,,6HH ce HnH 651ra.H" H B OTfOBOp Ha BC.5IKa CHTyal(H51, K0.5ITO ce B'h3IIpHeMa KaTO
llCUXO.!l02Ul[CCKU orracHa, 3aCTpaIIIaBall(a HnH CMa3Ball(a. - '
- . KaB'raTa c rrapTHbopa BH HnH Heo6xo,n:HMOCTTa ,n:_a cTaHeTe H ,n:a OTH,[(eTe Ha pa6oTa
cne.n 6e3C'hHHa HOUJ: MoraT ,n:a rrpe,n:H3BHKaT H3pa3eHa cTpecoBa peai<QH.51, 3aUJ:OTO Blle rH
_6o3npueMame KaTo 3aCTparnaBaITI:H HnH cMa3Ball(H, B'hrrpeKH qe He rrpe,n:cTaBn51BaT rrp51K
PHCK 3a ou:en51BaHeTo BH.
60 E,[(MbH,[( EOPH /{A CE CIIPABHM C TPEBO)f(HOCTTA JI c/JOEHHTE

fl3c.1zeoeaHe Ha :J1CumeucKume ca6umuR

)KHTCHCKO Cn6HTHe Cpeµ;ao cTpecoa
pe3yJITaT
CMnpT Ha 6paqmrn: rrapTHhop 100
Pa3BO.[( 73
Pa3,n:.mrn c 6paqmrn rrapTHhOp 65
Ocn)K.[(aHe Ha 3aTBop 63
CMnpT Ha 6JIM3nK po,n:HMHa 63
J111qHo HapamrnaHe MJIM 6onecr 53
EpaK 50
YBOJIHeHMe or pa6ora 47
EpaqH11 rrpo6neMn 45
IleHCHOHttpaHe 45
Ilpo~urna B 3,n:paBeTO Ha qJieH OT ceMeHCTBOTO 44
EpeMeHHOCT 40
CeKcyanHM 3aTpy,n:HeHtt51 39
Il051Ba Ha HOB qJieH B CeMeHCTBOTO 39
IlpOM51Ha B pa6oTaTa 39
IlpOM51Ha BnB qnrnaHCHTe 38
CMnpT Ha 6JIM3nK rrpM51TeJI · 37
3arroqBaHe Ha HOB TMrr pa6oTa 36
IlpOM51Ha B 6po51 Ha KaBrMTe c rrapTHhOpa 35
llrroreKa MJIM 3aeM 3a Ba)l(Ha rroKyrrKa (KaTo ,n:oM) 31
IlpocpoqnaHe Ha 11rroreKa 11n11 3aeM 30
IlpOM51Ha Ha OTrOBOpHOCTHTe B pa6oTaTa 29
CttHnT MJIM .n:»m:epHTa HarrycKa ,n:oMa 29
IIpo6neM11 c po,n:HMHMTe Ha 6paqHtt51 rrapTHhop 29
3a6eJie)KMTeJIHO JillqHO IlOCTmKeHtte 28
EpaqHM51T rrapTHhop 3arroqBa 11n11 HarrycKa pa6oTa 26
3arroqBaHe MJIM 3aBnpurnaHe Ha yqMJIMrn;e 26
IlpOM51Ha B ycJIOBM51Ta Ha )KllBOT 25
IIpoMm-Ia Ha n11qHMTe HaB11u;11 24
Ilpo6neMM c mecpa 23
IlpOM51Ha B pa60THOTO npeMe HJIM ycJIOBl151Ta Ha Tpy.n: 20
IlpOM51Ha Ha MeCTO)KMTeJICTBOTO 20
IlpOM51Ha Ha yqMJIMm;eTO 20
IlpOM51Ha B HaqMHa Ha OT.[(HX 19
IlpOM5IHa B II;npKOBHMTe .n:e:i1:HOCTI1 19
IlpOM51Ha B COIJ;MaJIHMTe .[(CHHOCTI1 18
llrroTeKa MJIM 3aeM 3a rro-.n:pe6Ha IlOKyrrKa (KaTO aBTOM06I1JI 11JII1 TeJieBH30p) 17
IlpOM51Ha B pe)KMMa Ha CnH 16
IlpOM51Ha B 6po51 Ha ceMeHHMTe Cn6HpaHH51 15
IlpOM51Ha B HaBMIJ;MTe 3a xpaHeHe 15
BaKaHu;M5I 13
Kone.n:a 12
,[(pe6HI1 HapymeHI151 Ha 3aKOHa 11

Orrpe.n:eneTe KOH :>ImTeMCKH Cb6HTH51 ca ce CJiyt-:Imrn B )KHBOTa BH rrpe3 IIOCJie.IXHHTe LJ:Be fOLJ:HHH H rrpe-
CMeTHeTe cpe.n:HHJI CH CTpeCOB pe3yJITaT. HarrpHMep, aKO CTe ce O)KeHHJIH, 3aIIOt.IHaJIH CTe HOB BR.IX pa6oTa,
rrpoMeHirnH CTe MeCTO)KHTeJICTBOTO CH H CTe CH B3eJIH LJ:Be OTIIYCKH, cpe.n:HHJIT BH CTpecoB pe3yJITaT me
61>.n:e 50+36+20+ 13+ 13=132. 150, HMa rro-MaJIKa BepORTHOCT .n:a
AKo cpe.n:HH51T BH CTpecoB pe3ynrnT e rro.n:
CTpa.n:aTe OT rrocne.n:cTBH51Ta Ha HaTpyrraH CTpec. AKO e Me)K,[(y 150 H 300, MOJ!Ce 611 CTpa.n:aTe OT xpOHHt.IeH
CTpec B 3aBHCHMOCT OT TOBa KaK CTe Bb3IIpHeJIH H CTe ce crrpaBHJIH c .n:a.n:eHHTe )KHTeMCKII Co6HTH51. AKO
pe3yJITaT'bT Bli e Ha,[( 300, Bep051THO H3IlHTBaTe rrary6HH rrocne.n:CTBH51 OT HaTpyrramrn CTpec. 1foJI51, HMaiiTe
rrpe.n:BH.[(, t.Ie ou;emane Ha cTpeca B ropHOTO H3cne.n:BaHe ca ycpe.n:tteHH. B KaKBa cTerreH .n:a.n:eHo co6HTHe me
60.n:e CTpec:Eipam:o 3a Bae 3aBHCH OT TOBa KaK ro B'h3IIpHeMaTe.
 fJIABA 2 OCHOBHH IIPHqJIHH 3A TPEBOJKHHTE PAJCTPOHCTBA 61

B cnyqa.H c rrpHCThrra Ha rramrna MO)Ke tt3o6mo ,na H.SIMa Bb3IIptteMaHa 3arrnaxa - Bb3-
MO)!(HO e peaKU:ll.HTa ,na ce II05IBH ,,KaTo rpbM OT 5ICHO He6e", 6e3 BC5IKaKBa Bll,[(llMa rrpo-
aoKau::mI. Ilo H5IKaKbB HaqilH ecTecrBeHaTa peaKU:ll5I ,,6u:H: ce unu 65Ira:H:" e tt3JI5I3Jia tt3rro.n:
KOHTpOJI. <l>aKTbT, qe T5I ce II05IB5!Ba ll3BbH KOHTeKCTa Cll ll 6e3 Bll,[(ilMa rrpilqllHa rOBOpH,
qe M03bqHMTe MexaHll3Mll, KOllTO KOHTponttpaT peaKU:ll5ITa, He cpyHKU:llOHllpaT rrpaBilJIHO.
CbBpeMeHHaTa XilIIOTe3a 3a rrpupo,naTa Ha Ta3tt ,IJ;ttccpyHKU:M5I e orrucaHa B cne,IJ;Bar.u:HJI pa3-
,uen. <l>H3HonorttJ£Ta Ha caMaTa rraHttKa o6aqe e no-,no6pe rro3HaTa.
BaIIIaTa HepBHa cttcTeMa ttMa ,nBa Btt,na ,nelicTBtt5I: eoJZeeu.u HeeoJZeBu. I1Ma u:eHTpanHa
.. H epBHa CllCTeMa, K05ITO ,IJ;Bll)Kll I\fYCKYJIMTe ll ce rro,nqllH.SJ:Ba Ha rrpeKilTe Bil KOMaH,IJ;H . Ba-
m aTa aBTOHOMHa HepBHa CilCTe.rvrn, OT ,npyra CTpaHa, perynupa aBTOMaTilqHMTe cpyHKU:ilil,
o 6HKHOBeHO ll3BbH BOJieBll KOHTpOJI KaTO 6tteHeTO Ha CbpU:eTO, IIOTeHeTO ll xpaHOCMilJia-
HeTO. Ta.3M aBTOHOMHa cttcTeMa Ha cBoli pe,D; ce rro,npa3,nen5I Ha ,nBa KJIOHa: cuMnamuKoea
H napacuMnamuKoBa HepBHa cHcTeMa. CttMrraTMKOBaTa HepBHa cttcTeMa oTroBap.H 3a Mo-
fornmupaHeTo Ha pe,nuu:a peaKU:Im B U:JIJIOTO rnno BttHaru, KOraTo cTe eMOU:MOHanmr ilJiil
p a3B'hJIHYBaHM. IIapacttMrraTMKOBaTa HepBHa cttcTeMa ttMa rrpoTttBorrono)KHaTa cpyHKU:H.H.
TH rro,n,D;bp)Ka HOpMaJIHOTo, rrpamrnHo cpyHKU:MOHttpaHe Ha pa3nttqHuTe BbTpellIHil opraHil,
Ko r aTO CT e CIIOKOHHll il B rroqMBKa.
Ilpll rrpllCTbII Ha rraHMKa BalllaTa CllMIIaTHKOBa HepBHa CllCTeMa 3a,IJ;eHCTBa H.HKOJIKO
p a3Jillqmr TeJieCHll peaKU:llll 6bp30 ll llHTCH3llBHO. IlbpBO, TJl Kapa H:a,n6o6peqHllTe Bil )KJie-
3H ,na OCB06o,n:.HT roneMll KOJillqecTBa a,npeHaJIMH. Bue ll3IIllTBaTe BHe3aIIeH ,,IlIOK"' qecTO
CMipOBO,[(eH OT ycer.u:aHe 3a CTpax IIJill y)KaC. 3a 6poeHll ceKyH,IJ;ll il3JlllllibKbT OT a.n:peHaJiilH
1) CbpU:eTO Bil ,na 3arrperrycKa, 2) ,IJ;lllllaHeTO Bil ,na CTaHe 6bp30 ll IIJlllTKO,
M O)Ke ,IJ;a HaKapa
3) o6MJIHO IIOTeHe, 4) TperrepeHe u 5) ll3CTMBaHe Ha ,IJ;JiaHMTe ll CTbIIaJiaTa. BalliaTa CilMIIa-
T HKOBa HepBHa CllCTeMa cor.u:o TaKa rrpe,IJ;ll3BllKBa MYCKYJIHll KOHTpaKU:llH (Hali-KpaHHHJlT
CJiyqali e KOraTO )KHBOTHllTe ,,3aMpb3BaT" OT CTpax), Bep05ITHO KapaHKll BM ,na yceTHTe
CHJIHO CBliBaHe B rbp,IJ;HTe llJIH rbpJIOTO Hape,n CbC CTpaxa, qe He MO)KeTe ,IJ;a ,IJ;lllliaTe. ~py­
rn peaKU:HH, rrpe,nH3BttKaH~ OT cuMrraTttKoBaTa HepBHa cucreMa, ca oci3o6o)K,IJ;aBaHeTo Ha

L n peKOMepHO KOJrnqecTBO CTOMallIHa KllCeJIMHa, CIIllpaHeTO Ha xpaHOCMilJiaHeTO, OCB060)K-

JI.aBaHeTo Ha qepBeHil KpbBHH Tenua OT ,nanaKa, OCB060)K,IJ;aBaHeTO Ha CKJia,n:ttpaHaTa OT
ttepHll.H ,n:po6 3axap, YCKOp5IBaHeTO Ha rvreTa60Jill3Ma ll pa3IlIHp.HBaHeTO Ha 3eHMU:llTe.
BctttIKil TC3H peaKU:llll ce IIpO.HB5IBaT B rro-MaJIKa CTerreH, KOraTO CTe eMOU:HOHaJIHH HJIH
p a3BbJIHyBaHH. Ilpo6neMbT rrpll rraHMKaTa e, qe Te ca TOJIKOBa 3aCMJieHH, qe ce qyBCTBaTe
CM a3amr, y)KaCeHH H tt3IIMTBaTe rro,nTMK ,na rro6erHeTe. Ba)KHO e ,na ce oc'h3Hae, qe a.n:pe-
H aJIHHbT, OCB060)K,[(aBaH no BpeMe Ha rraHMKa, o6MKHOBeHO ce pea6cop6ttpa OT qepHHJl
.npo6 a: 6o6peu:HTe B paMKMTe Ha HJIKOJIKO MttHyTH. AKo ycrreeTe ,IJ;a rroHeceTe TenecHttTe
CUMIITOMil Ha rrammaTa, 6e3 .n:a ce 6opHTe c T.HX HJIH ,na CH Ka3BaTe KOJIKO ca y)l(aCHH, Te
me CTliXHaT MHOfO 6op30. Dzaea 6 OIIHCBa CTpaTefllll, qpe3 KOllTO r.u:e ce HaytIMTe .n:a Ha-
6m-0,naBaTe, BMCCTO .n:a pearttpaTe Ha TeJieCHMTe CllMIITOMll Ha rraHMKaTa. qpe3 rrpaBHJIHO
i u unaHe R rro,n:Kperr.Hr.u:tt, ycrroK05IBar.u:u MHCJIM, r.u:e ce Hayqure .n:a oBna,n:JIBaTe rraHHKaTa,
BMecro .n:a ce rrnarnHTe H .n:a rrpe,n:II3BMKaTe ome no-cttnHa peaKU:il.H .
.BbrrpeKil qe cpH3HOJIOrllJ£Ta Ha .rraHHKaTa e ,IJ;06pe pa36paHa, M03bqHMTe MexaHH3MH,
KOHTo npe,n:il3BilKBaT Te3H cpil3ilonorHqHH peaK:t(Hll He ca TaKa ,IJ;o6pe rro3HaTII. Cne,n:Ba-
.. m:_~JIT pa3,n:en OIIHCBa CbBpeMeHHaTa XllIIOTe3a 3a e,IJ;MH M03bqeH ,[(HC6anaHC, 3a KOHTO ce
C~UITa, qe e OTfOBopeH 3a rrpHCTbIIHTe Ha rraHHKa.
 , ..~ I

62 E,IlMbHJ( EOPH J(A CE CIIPABHM C TPEBO)f(HOCTTA lf <POEHHTE J

Ilpucmanu Ha naHuKa

BaIIUHIT M03bK e Hali-cmn 1rnaTa CHCTeMa B T5IJIOTO BH H ce C'hCTOH OT Ha,n 100 MHJIH-
ap,n:a M03'hqHH KJieTKli mrn HeBpoHH. B'hB BCeKH e,n:HH MOMeHT MHJIHOHH HepBHH HMrryncII
6HBaT rrpe,naBamr no MHO)KeCTBO II'hTeKH, KOHTO CBbp3BaT pa3JIHqHH perHOHH OT M03'hKa
BH. BceKH II'hT, KOraTO e.r:orn !IepBeH HMIIYJIC ce rrpH,n:Bmirn OT e,n:Ha HepBHa KJieTKa K'hM
cne,nBall(aTa, TOH Tp.H6Ba mi ITpeMHHe rrpocTpaHCTBO. OT,neJIHHTe HepBHH KJieTKH He ca
CBbp3aHH, a ca OT,nenemr OT MHHHanopHH rrpocTpaHCTBa, HapeqeHH CUHancu. OT H3BeCT-
HO BpeMe ce 3Hae, qe ITpou:ec'hT, qpe3 KOHTO HepBHH5IT HMITYJIC ce rrpH,D;Bmirna rrpe3 CHHa-
ITCa, e XHMHqeH ITO ITpHpo.na. MHKpOCKOITHqHH KOJIHqecTBa XHMHKaJIH, ceKpeTHpaHH B CH-
HaITca, rro3BomrnaT ITpe,n:aBam~To Ha HepBHH5I HMrrync OT e,nHH HeBpOH B cne,n:Ball(H5I. Te3H
XHMHKaJIH ce HaprrqaT HeBpompaHCMumepu. B M03'hKa HMa Ha,n 20 pa3JIHqHH BH,IJ;a OT T5IX.
I-farne)l(,IJ;a B M03'hKa lL\:fa~pa3JIHqHH CHCTeMH, KOHTO ca oco6eHO qyBCTBHTeJIHH K'hM orr-
pe,n:eJieHH HeBpOTpaHCMHTepH. Bc11Ka CHCTeMa ce C'hCTOH OT rOJI5IMa Mpe)l(a HepBHH KJieTKH
(He8pOHU), KOHTO ca qyBCTBHTeJIHH K'hM ,n:a,n:eH HeBpOTpaHCMHTep. E,n:Ha OT CHCTeMHTe, Ha-
peqeHa HOpaiJpeHep2Ul./flQ CUCmeMa, 5IBHO e OC06eHO qyBCTBHTeJIHa K'hM HeBpOTpaHCMHTepa
HopenuHerfipuH. ·)J;pyra cHcTeM:a, cepomoHepzul./Hama, C'h)lbp)l(a HeBpOHH, oco6eHo qyBcT-
BHTeJIHH K'hM HeBpOTpaHC~vmTepa cepomoHUH. l1 ,n:BeTe CHCTeMH HMaT rOJI5IM 6poli peu:err-
TOpH (MecTa B'hpxy HepBHaTa KJieTKa, KOHTO pearHpaT H:a HeBpoTpaHCMHTepHTe) B H5IKOH
OT OCHOBHHTe M03'hqHH CTPY~TypH, KOHTO ce aKTHBHpaT ITO BpeMe Ha rrpHCT'hil Ha ITaHHKa.
CM11Ta ce, qe a/o,wzoa.rwma ~ · cTpy:r<Typa B ocHoBaTa Ha M03'hKa - Irrpae KmoqoBa pom1
3a ITpe,n:H3BHKBaHeTo Ha rramIJ<a. J13cne,nBaHHJITa ca ycTaHOBHJIH,· qe aMHr,nanaTa He ,nelicT-
Ba caMa, a 3ae,n:Ho c pe,n:mJ,a ,npyrH CTpyKTypH, KOHTO )lOITpHHaC5IT 3a rrpe,nH3BHKBaHeTO Ha
ITaHHKa. Te3H CTPYKTYPH BKJIIOqBaT ,,rro-BHCIIrn" M03'hqHH u:eHTpoBe KaTo rrpecppoHTaJIHIDI
KOpTeKC H HHCyJiaTa, KOHTO MO)lYJIHpar_ ceTHBHaTa HHcpopMaU:H5I, HHTepITpeTHpaliKH 5I Ka TO
,,dITacHa" HJIH ,,6e3oITacHa". Ta3H HHcpopMaU:HJI ce CKJia,nHpa B ITaMeTTa B qacT OT M03'hKa,
HapeqeHa xunoKaMnyc. IIo-BHCIIIHTe M03oqHH u:eHTpoBe H xHrroKaMrryc'hT B3aHMo,nelicTBaT
,n:HpeKTHo c aMHr,n:anaTa. TJI, ua cBoli pe,n, ITpe,n:H3BHKBa rrairnKa KaTo CTllMYJIHpa MHO)l(ecrno
,npyrH cTpyKTyp:rr B ocHoBaTa Ha M03'hKa, BKmoqHTeJIHO 1) locus coeruleus, KOHTO ,noITpHHac5I ·r
3a o61l(aTa rroBen:eHqecKa H cpH3HonorHqHa B'h36y,n;a, 2) xunoma1zaMyca, KOHTO perynHpa
OCB060)1(,D;aBaHeTO Ha a,UpeHaJIHH (qpe3 XHITOcpH3aTa, CTHMYJIHpall(a Ha,n6o6peqHHTe )l(Jle3II) T
.
H C'hll(O TaKa CTI1MYJIHpa c:mJnaTHKOBaTa HepBHa CHCTeMa (BH)I( ITpe,nHIIIHH5I pa3,n:e~), 3) na-
paaKBeoyKm, KOHTO CTH!vf)'JIHpa OT6paHHTeJIHOTO ITOBe,neHHe H OT65IrBaHeTO II, HaKpa11, 4)
napa6pOHXUQJZeH 4eHmop, KOMTO CTHMYJIHpa ycKopeHOTO ,IJ;HIIIaHe.
BepoJITHOCTTa 3a B'h3HilKBaHe Ha TaKHBa rrpHCTOITH Ha ITaHHKa e rro-roJIJIMa, KoraTo U:5I-
naTa Ta3H CHC.TeMa BoTpe B M03'hKa e CTaHaJia C8opXllYBCmBUme1ma, Bepo5ITHO B pe3yJITaT Ha
TBop,ne qecTo HJIH TB'hp,n:e HHTeH3HBHo aKTHBHpaHe, HJIH H ,n:BeTe. Cne,n:oBaTeJIHO HeBpono- Ji
rHqHaTa OCHOBa 3(}. ITaHHKaT<! Hee TOqHo ,,XHMHqeH ,n;Hc6anaHc", KaKTO MO)l(e ,na BH e Ka3an
JieKap5IT BH, a e CBpbXqyBCTBHTeJIHa ,,CHCTeMa Ha CTpaxa"' BKmoqBama BCHqKH ropeOITMCaHII
M03'hqHH CTPYKTYPH. l13cJie,UoBaTeJIHTe CMJITaT, tie ,necpHU:HTHTe Ha HeBpoTpaHCMHTepHTe
cepoTOHHH H HoperrHHecpp1rn MO)l(e ,na ,noITpHHac11T 3a Heoocmamo 1momo uHxu6upaHe Ha
aMHr,nanaTa, locus coeruleus H ocTaHaJIHTe CTPYKTYPH B Ta3H cHcTeMa Ha cTpaxa. ETo 3amo
SSRI HJIH TPHU:HKJIHqHHTe aHTH,UeITpecaHTH, KOHTO yBeJIH'l'.aBaT KOJIHqecTBOTO Ha cepoTo-
HHHa ll H6pemrnecpp1rna B M03'hKa, MO)l(e ,na HaMaJI5IT ITpHCT'hITHTe Ha ITaHHKa. l13rJie)l(,IJ;a
. Te3ll JieKapCTBa ca B C'hCT05IHlle 3a ITepHO)l OT 2 .ll<? 4 ce,UMHU:H ,Ua cma6U.llU3Upam H o6e3lly6-
CIJ18Rm rrpeKoMepHo qyBCTBHTeJIHaTa aMHr,Uana, locus coeruleus H CHCTeMaTa Ha cTpaxa.
 f']IADA 2 OCHOBHH IIPHlJHHH 3A TPEBOJKHHTE PA3CTPOHCTBA 63

KaKBO npeou1euKea rropB0Ha'Ia1rnaTa cBpbXLIYBCTBHTeJrnocT Ha cHcTeMaTa Ha cTpaxa

o craBa He5ICHO 3acera. E,n:Ha OT XHIIOTe3HTe e, l.fe c TeLJeHHe Ha BpeMeTO B Ta3ll CllCTeMa

.a
I
~10raT ,n:a HaCThI15IT rrpoMeHll B pe3yJ1TaT Ha OCTbp CTpec mrn B pe3y11TaT Ha MHO)J(eCTBO
crpecoBe. BorrpeKH qe XMIIOTe3aTa ocTaBa He,n:oKa3aHa, H3rJie)J(,n:a BepoHTHo HampynaHuRm
~ l\.a cmpec oa oonpuHaC.H cepU03HO 3a nO.HBama HG npucmonU Ha naHUKa (KaKTO IlOCOl.fllXMe
h~ no -paHO B Ta3ll rJiaBa). AKO XMITOTe3aTa, qe CTpeCbT rrpoMemI aMMr,L(aJiaTa ll CllCTeMaTa
1 mi crpaxa, ce oKa)J(e BRpHa, cne,n:Ba Hema MHoro Ba21rno: Hau-e[/5uKacHomo oo.1L2ocpocmo
CT- Jte l/ellUe Ha M03'bl./HUme OUCrj5yHKlJUU, C8op3GHU C naHU4eCKOmO pa3CmpOUCm80, e no-
(';ted08Gme.!LHGma u KOMn.fleKCHa npozpaMa 3a HaMa.fl.HBaHe Ha cmpeca e. J1Cueoma eu. B
KpUTKOCpoqeH rrJiaH Me,L(HKaMeHTMTe orrpe,n:eJieHO MoraT ,n:a IlOMOrHaT 3a CTa6MJill3llpaHe-
~3M TO Ha M03bqHMTe CTPYKTypM, KOMTO ,n;orrpMHaCJIT 3a rram-:IKaTa ll TpeBO)J(HOCTTa. I1 Bee rraK
., 6e3 npoMeHll B HaqMHa Ha )KllBOT (KaTO pe,L(OBHa pe11aKCa:O:MJI ll crropTyBaHe, ,n:o6pa opraHM-
, ·•

:miurn: Ha BpeMeTO Bll, rrpaBllJIHO xpaHeHe, rro,n;Kperra ll KOHCTpyKTllBHll HarnacH) - rrpoMe-

mne, KOllTO Bll rroMaraT ,n:a )J(llBeeTe rro-rrpOCTO ll CITOKOHHO - rraHHKaTa ll Tp~BO)J(HOCTTa
me ce 3aBpnr.:o:aT cne,n: crrnpaHeTo Ha neKapcTBaTa.
~pa

c .
~--- ·
I'eHepaJZu3upaHa mpeeo:>1eHocm
:on
B eH30,L(Ma3errnHOBHTe TpaHKBnnaHTll KaTo Xanax, Ativan MJIM Kloncipin MHoro ycrrew-
f .
HO HaMamiBaT reHepaJill3llpaHaTa TpeBO)J(HOCT (KaKTO ll rrpe,n:BapnTeJIHaTa TpeBO)J(HOCT
>JUI
npH naHMqecKoTo pa3cTpoiicTBo n cpo6MMTe ). Berne ycTaHoBeHo, qe e,n:Ha M03bqHa cnc-
TCM a - cHcTeMaTa GABA - e H3KJ1IDLIHTenHo qyBCTBMTeJIHa K'hM 6eH3o,n:na3eIIHHOBHTe
MCl(UKaMeHTll. Ta3n cncTeMa ce C'hCTOH OT HeBpOHll, KOHTO ca qyBCTBMTeJIHM K'hM He-
npoTpaHCMHTepa raMa-aMnHoMacneHa KncennHa (HaKpaTKO GABA). GABA cpyHK:O:MOHMpa
CCTCCTBeHo B M031>Ka Ka To MHXM6MTOpeH HeBpOTpaHCMMTep - TJI llHXM6npa llJIM ,,ITOTMCKa"
IL ,
M03~tIHaTa ,L(eHHOCT, oco6eHO B JIMM6nqHaTa CllCTeMa, .K0.5ITO e M03'hqHll.5IT :o:eHT'hp Ha
~F
CM OUHHTe. Cne,n:oBaTeJIHO GABA e CB'hp3aHa c ecTeCTBeHaTa ycrroKOHBama peaK:O:M.51 Ha
'l
~f03bKa. KoraTo xopaTa rrpMeMaT ,n:IIpeKTHO GABA MJIM neKapcTBa, KOMTO yBeJIIIqaBaT aK-
LC5I
THBHOCTTa Ha GABA cIIcTeMaTa, TpeBO)l(HOCTTa MM HaManJIBa.
f"
. l-fame)K,n:a cb,n:'hp)J(arnMTe 6eH30,L(IIa3ermH TpaHKBMJiaHTM KaTo Xanax cTHMynnpaT aK-
3
THnnocrra Ha GABA cncTeMaTa, ToqHo KaKTo rrpaBM HeBporpaHCMIITepoT GABA. ETo 3amo
za·
TC3H TpaHKBMJiaHTll HaMaJI.5IBaT TpeBO)l(HOCTTa, KaKTO ll BC.51Ka ,n:pyra eMO:O:MOHaJJHa Bb36y,n:a.
K aKBo CTaBa c GABA cncTeMaTa rrpM xopaTa, KOHTO ca xpoHMqHo TpeBO)l(Hll? l1Ma HJI-
KOJI Ko xnrroTe3n. Bo3MO)KHO e ,n:a MMa ,n;ecpM:O:MT Ha caMaTa GABA, KoeTo BO,L(M ,n:o rro-c11a6a
vr-
unxnfonopHa aKTHBHOCT Ha GABA cIIcTeMaTa. Mo)l(e ,n:a HMa M ,n:eqm:o:IIT Ha HJIKoii ecTeCTBeH
6CH30,L(Ha3errIIH B M031>Ka (TeII'hpBa rrpe,n;CTOll ,n:a 60,L(aT ycTaHOBeHM), KOeTO BO,L(ll ,[(0 HaMa-
ro-
.iieHa aKTHBHOCT Ha GABA cMcTeMaTa. Mo)l(e 6:u pe:o:errTopine 3a GABA ca TBbp,L(e MHoro 3a
~HlJIHl!HOTo li Kom1qecTBO. CMrya:O:ll.51Ta e ;ll.OCTa cJJO)J(Ha, 3am0To aKTIIBMpaHeTo Ha M031>Ka
8
re (o~ u TpeBO)KHOCTTa) ce KOHTponIIpa He caMo oT GABA cIIcTeMaTa, HO II OT cMcTeMIITe Ha
f
. ccpoTomrna n HoperrHHecfJpHHa (H ,L(OpII ,n;pyrII HeBpoTpaHCMIITepHM cIIcTeMII). Her.:o:o rroBeqe,
~ .

cnen:BaHMTa Ha M03bKa ca ycTaHOBllJ1II, qe BCIIqKII Te3II ClICTeMII B3aIIMO,L(eHCTBaT II ce

Mo.n;ynupaT e,n:Ha ,n:pyra. ,[(ocTaTbqHo e ,n;a Ka)l(eM, qe GABA cIIcTeMaTa IIrpae Ba)J(Ha poIDI 3a
ae · ··
Gnponorn:lfHaTa ocHoBa Ha reHepanII3IIpaHaTa TpeBO)KHOCT. He,n:ocTaTht.IHaTa aKTMBa:O:ll.51 Ha
· ABA cncTeMaTa BO,L(H ,n:o He,n:ocTaTbLIHO IIHXH6IIpaHe Ha CTPYKTYPMTe B m16wmaTa CIICTeMa
,KaTo
. aMnr,n:anaTa II locus coeruleus, KOeTo ,n;orrpIIHacJI 3a BCIIlfKII <flopMM Ha TpeBO)KHOCT.
 J

64 E,[(M'bH,[( EOPH J(A CE CllPABlfM C TPEBO)J(HOCTTA H <POEHHTE

06cecueHo-KoMnyJLcueHo pa3cmpoucmeo

Cn:maTa nonma, K05ITO Ba)l(H 3a reHepanM3HpaHaTa TpeBO)l(HOCT, Ba)l(H II 3a o6cecIIB-

HO-KoMrryncHBHOTo pa3cTpolicTBo (QKP). EqmKacHocTTa Ha orrpe.n:eneHII neKapcTBa KaTo
KnOMIIrrpaMIIHa (Anafranile) II SSRI aHTH.n:errpecaHnITe - XJIOKceTHH (Prozac), cepTpanIIH
J
(Zoloft), rrapOKCCTHH (Pa:xil) H q)JiyBOKCaMHH (Luvox) - 3a HaMan.srnaHe CHMITTOMIITe Ha o6ce-
CIIBHO-K6MrryncIIBHO pa3CTpOHCTBO HII Ka3Ba Hell(O 3a Bep05ITHHTe 6HOJIOfHqHII MexaHII3Mli
Ha o6cecIIBHO-KOMrryncHBHOTo pa3cTpoiicTBO. I13BecTHO e, qe Te3H neKapcTBa yBeJIIIqaBaT
Konw1ecTBOTO Ha HeBpoTpaHCMHTepa cepoTOHHH .B M031>Ka. Tero rrpaB.sIT rro-ecpIIKacHo OT
IIOBeqeTO .n:pyrII aHTH.n;errpecaHTH. I1 TaKa, HHe 3HaeM, qe cepoTOHHH'.bT (H CHCTeMaTa Ha ce-
pOTOHIIHa B M031>Ka) Hrpae Ba)l(Ha pon.s1 3a HeBpofownorHqHaTa ocHoBa Ha OKP.
HoBIITe H3CJie.n;BaHH51 Ha M031>Ka ycTaHOBHxa HeBpoBepHra Ha OKP B M03oKa, B KO.sI-
TO yqacTBaT TpII M03'.bqHH cTpyKTypH: op6umorf5poHmaAHURm KopmeKc, maAaMycom H
caudate nucleus. Te3H cTpyKTYPH cpopMHpaT BepHra HJIH ,,rrpHMKa", 3a KonTo o6pa3HIITe -,
II3cne.n;BaHII51 Ha M031>Ka ca ycTaHOBHJIH, qe e cBpoxaKTHBHa rrpH xopa c OKP. I13rJie)K.1J:a J
SSRI .n:elicTBaT qpe3 HaMaJI.s1BaHe Ha rrpeKoMepHaTa aKTHBHOCT Ha BepHraTa Ha OKP. MHo-
ro cepoTOHHHOBH HeBpOHH B M031>Ka ca HHXH6HTOpHH no cpyHKr~H5I H .sIBHO B cTpyKTYPHTe,
KOIITO ocpopM5IT npHMKaTa Ha OKP, HMa H3o6unue OT Te3H HHXH6HTOpHH HeBpOHH. Cne-
.n;oBaTeJIHO, yBenHqaBaHeTO Ha cepOTOHHHa B M03'bKa yBenuqaBa aKTHBHOCTTa Ha HHXH6H-
TOpHHTe cepOTOHIIHOBII HeBpOHH, KOeTO Ha CBOH pe.n: crmpa rrpeKOMepHaTa aKTHBHOCT B'bB J
BepIIraTa Ha OKP.
)l;pyra M03'.bqHa CTPYKTypa, KO.sITO yqacTBa B OKP, e npeOHama M03o cma U36U8Ka.
E.n;Ha OT cpyHKIJ.IIIITe li e .n:a BH no3BOnH .n:a npeHacoqBaTe BHHMaHHeTo CH OT e.n;Ha TeMa
KoM .n;pyra. KoraTo He cpyHKII.HOHHpa npaBHJIHO, no-necHo ocTaBaTe BrrpHMqem~ IIJIH 3a-
II.IIKn5ITe Bopxy onpe.n:eneHa TeMa, KaKTO B cnyqauTe, KoraTo cTe BMaHuaqeHII no Hell(o.
5IBHO SSRI rroMaraT Ha npe.n;HaTa M031>qHa H3BHBKa .n:a cpyHKII.HOHHpa no-.n:o6pe. 06pa3-
HIITe II3Cne.n;BaHII51 Ha M03oKa ca ycTaHOBHJIH C'bll(O, qe KOfHHTHBHaTa IIOBe.n;enqecKa Tepa-
IIII51, IIO-KOHKpeTHO .n:oceroT H npe.n;OTBpanrnaHeTO Ha peaKII.IUITa, MO)l(e .n:a HOpMaJIH3IIpa
M03oqHaTa cpyHKIJ.H.sI B cTpyKTYPHTe, CB'hp3aHH c OKP. MHoro e BoJIHyBar.u:o .n:a BII.lJ:HllI, qe
J
CTporo IICIIXOnorIIqecKa HHTepBeHIJ.H51 e B C'bCTO.SIHlie .n:a npe.n;H3BIIKa TpaliHII npoM_e mI B
M03bqHaTa cpyHKIJ.II51, rro.n:o6HH Ha Te3H Ha JieKapCTBaTa.
l
Ja601urnaHUR, KOUmO MOcam · oa npeOU38UKam npuctnonU Ha naHUKa
UAU mpeBO:JICHOCm

-<PH3IIonorlf5ITa Ha naHHKaTa, orrHcaHa B HaqanoTo Ha T03H pa3.n;en, e .n:o6pe H3yqeHa.

Ho pa3nIIqHIITe 06.s1cHeHII.sI Ha 6HonorIIqmITe MexaHH3MH, cB'hp3aHH c pa3nHqHHTe HeBpo·
TpaHCMHTepHH CIICTeMII Ha M03oKa, ca 3acera XHITOTeTHqiuI. Ba)l(HO e .n:a nOMHIIM, qe Te3lf
6HonorifqHII XHIIOTe3H Ba)l(aT 3a IIOBeqeTO, HO He 3a BCUl./KU CAyCJau Ha naHHKa II reHepanII·
3HpaHa TpeBO)l(HOCT. IlOH51KOra npHqHHa 3a rrpHCT'bITHTe Ha naHHKa HJIII TpeBO./KHOCTTa ca
3a6on.s1BaHH.s1, ,n;ocTa pa3JmqHH oT KnacHcpHu;npamITe TpeBO)l(HH pa3crpolicTBa. XHrrepTii"
peo3aTa H XHIIOrnIIKeMH.sITa, HarrpHMep, MOraT .n:a npe.n;H3BHKaT npHCTbIIH Ha naHHKa, KOii"
TO no BcHqKo npHJIHqaT Ha Te3H npH rraHHqecKOTO pa3CTpOHCTBO. )l;ecpHII.HTIITe Ha Kanunii,
J
MarHe3HH IInH aneprII.sITa K'bM H5IKOII .n:o6aBKH B xpaHaTa, C'bll.(0 MOraT .n:a npe,n;II3BHKaT na·
mIKa mm rpeBO:>KHOCT. Cne.n: KOpHrIIpaHeTo Ha Te3H C'hCTO.sIHH.sI TpeBO:>KHOCTTa 1nqe3Ba.
 fJIABA 2 OCHOBHH IJpJ1qJ1H11 3A TPEBOJKHHTE PAJCTPOHCTBA 65

Bc.HKO or ,n:onyrrocoqemITe 3a6omrnamur MO)l(e .n:a 6n,n:e rrp1Pnrna 3a rrpHCT'hII Ha rraHH-

Ka MJJH reHepamnrrpaHa rpeBO)l(HOCT. IlnpBHTe weer ce cpell.1,aT Hali-qecro.
B~

• Cu11iJpo.M 11a xunep6elllnllllalJUJUna

YcKopeHOTO, IIJ11ITKO ,[(HillaHe Ha HHBOTO Ha rbp,[(M.Te IIOIDIKOra MO:>Ke ,n:a ,[(OBe,n:e ,[(0 npe-
KOMCpHO IlOHH:>KaBaHe Ha Bnrnepo,n:HM.51 ,[(llOKCll,[( B KpbB006pall.1,eHHeTO BM.. ToBa npe,n:H3BHK-
n Ba CHMIITOMH, MHOfO rro,n:o6HH Ha Te3H npH rrpHCT'hil Ha rraHHKa, BKJUOqM.TeJIHO 3aMai1BaHe,
. -·cBeTOBbpTe:>K, tryBCTBO 3a HepeaJJHOCT, He,[(OCTllf Ha B'h3,[(yx, rperrepeHe H/HJIH ll3TpbIIBaHe Ha
.nnaHHTe, crnrranara HJJH ycTHHTe. Te3H CHMIITOMH Ha CBOH pe,n: MoraT ,n:a 61>,n:ar B'h3IIpHeTH
KaTO orracHH ll ,n:a CTHMYJJHpaT HCTHHCKH rrpHCT'hII Ha rraHHKa. (BH)l( pa3,n:ena 3a KOpeMHOTO
.nrrmaHe B Dzaea 4 3a rro-HaTaTnlllHa ,[(HCKYCM.51 Ha XIIIIepBeHTHJiaU:H.HTa.)

)- . IlpH MHOfO xopa mmaTa Ha KpbBHaTa 3~Xap Morar ,n:a rra,n:HaT TBbp,n:e HHCKO B pe3yJI-
TaT Ha HerrpaBHJJHa )JJieTa HJ11I npOCTO Ha CTpec. KoraTO TOBa CTaHe, Te3H xopa ll3IIHT-
naT MHO)l(eCTBO CI:IMIITOMH, rro,n:o6HH Ha rraHM.qecKa peaKU:M.51, BKJJIOqM.TeJIHO rpeBO:>KHOCT,
[- uepBHOCT, cBeTOBnpTe:>K, cna6ocr II ,n:e3opHeHTaU:H51. XHrrornHKeMH51Ta Mo:>Ke ,n:a rrpe,n:M.3-
DRKa rrpHCTbII Ha rramrKa 1IJ11I, rro-qecTO, .n:a 3aCHJIH rraHM.qecKHTe peaKU:Hll, rrpe,n:H3BHKaHH
L OT ,n:pyrH ~aKropH. (BH)l( Dzaea 15 3a rro,n:po6Ha .D:HCKYCH51.)
l.

• Xunepmupe01a
1-

IIpeKoMepHoro ceKpeTHpaHe Ha ll.J,HTOBHJJ:HH xopMOHH MO:>Ke ,n:a ,n:oBe.n:e .n:o cnpu:e6HeHe

L (ycKopeH rrync), IIOTeHe 1I reHepaJJM.3HpaHa TpeBO:>KHOCT. ,[(pyrH CHMIITOMH Ha XHIIepTHpe-
03aTa ca OTCJ1a6BaHeTO, IIOBHllleHaTa TenecHa TeMrreparypa, 6e3CbHHeTo ll ll3II'hKHaJIHTe
. oq11: AKo HMare HJIKOJJKO or ropHHTe CHMITTOMH, MO)l(e 6H e ,n:o6pe neKap51T BM. .n:a H3cne.n:-
na ~llTOBll,D:HaTa BH :>KJ1e3a, 3a ,n:a Bll.D:ll ,n:a1111 TOBa C'hCT051HHe .n:orrp11HaC51 3a TpeBO:>KHOCTTa
BH llJIH CllMIITOMHTe Ha naHHKaTa. (BmK Dlaea 16 3a IIOBeqe HHcPOpMaU:M.51 3a TOBa KaK
3a60JI5IBaHeTo Ha IIJ,HTOBH,n:HaTa )l(Jle3a BJIH51e Bbpxy TpeBO:>KHOCTTa.) .

• IIpoAanc 11a AwmpaA11ama KAana

[
IlponarrcbT Ha MllTpanHaTa KJJarra e 6e306H.I(HO C'hCT051HM.e, KOeTO rrpe,n:H3BllKBa Cbp-
e6HeHe. To ce ,[(nJJ:>KH Ha MaJJnK ,i:(e~eKT B Knarrara, K051TO pa3,n:em1 ropHaTa II .n:onH~Ta
l(_
KaMepa or JI51Bara crpaHa Ha cnpu:ero BM.. KpnBTa rrpeMHHaBa rrpe3 MHTpanHaTa Knarra,
Koraro MHHaBa OT ropHara B .n:onHara KaMepa. IlpH rrponarrc Ha MHTpanHara Knarra Kna-
L nara He ce 3aTBap51 HaII'hJ1HO 11 qacT OT KpbBTa MQ)l(C .n:a ce BbpHe OT .I(OJIHaTa KaMepa B
ropHaTa; rrpe,n:M.3B1IKBaHKll apHTMM.51. Ilocne,n:BaJIOTO CMyll.J,eHHe B pHT'bMa MO:>Ke .n:a 6n.n:e
~ocrarbqHo cMyIIJ,aBaIIJ,o, 3a .n:a HaKapa H.HKOH xopa .n:a H3rra,n:HaT B rraHHKa - HO He e orrac-
Ho. IlponarrcbT Ha MHTpanHara Knarra He e rrpHqM.Ha 3a HHc:PapKT.
Ilopa,n:11 HeH3BecTHH rrpnqnHH rrponarrc'hT Ha MHTpanHara Knarra e rro-qecro cpell.1,aH
np11 xopa c rraHnqecKo pa3crpolicTBO. B Te:>KKHTe cnyqan C'hCT051HHeTo MO:>Ke .n:a 6n,n:e ne-
-- -KYBano c rroMorn;Ta Ha 6era6noKepH Karo Inderal. ·
 ....,
66 E,[(MbH,[( EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA H c/JOEHHTE

• llped.Mencmpya.r1en cundpo.M (IIMC)

AKo cTe )l(eHa, Ba)l(HO e ,[(a o6npHeTe BHIIMam1e .narrn rrnHIIqecKIITe BII peaKIJ;IIII (mm
J
reHepanII3IIpaHaTa TpeBO)l(HOCT) ce BnornaBaT Herrncpe,[(CTBeHO rrpe.nII MeHCTpyau;mITa BM.
AKo e TaKa, neKyBaHeTo Ha Barnmr IIMC MO)l(e ,[(a e .nocTaT'hqHo, 3a .na penrn rrpo6neMa c
rraHIIKaTa linII TpeBO)l(HOCTTa. JJeqeHileTO o6IIKHOBeHO BKmoqBa rro.no6peHIIe B ,[(IIeTaTa II
crropTyBaHe, rrpileMaHe Ha ,[(06aBKII KaTO BIITaMIIH B 6 II B H5IKOII cnyqalf rrpIIeMaHe Ha ec-
TeCTBeH rrporecTepoH. (BII)l( Dzaea 16 3a rro-rro.npo6Ha .n11cKyc11H.)

CMyUJellU.fl. 606 6ompeumomo yxo

IIpII MannK rrpou;eHT OT HaceneHIIeTo rrpIICT'hIIIITe Ha rraHIIKa 113rne)l(.na ca CB'hp3a-

HII c HapyrneHile Ha paBHOBeCIIeTO, rrpe,[(ll3BIIKaHO OT OTOK B'hB BbTpernHOTO yxo (rropa,[(II
IIHcpeKIJ;IIJI, anepnrn, CIIH,[(poM Ha MeHIIep 11nII ,[(pyr11 rrpo6neM11). AKo cBeTOBnpTe)l('hT,
3aMaiiBaHeTO Il/Hnll HeCTa6IlnHOCTTa ca cepU03flQ qacT OT rrpo6neMa Bii c TpeBO)l(HOCTTa
11nII rraHIIKaTa, MO)l(e 6I1 e ,[(o6pe ,[(a ce KoHcynTIIpaTe c oTonapIIHronor, 3a .na rrpoBepIITe
BbTpernHOTO CII yxo.

JJ:pyrII 3a6omrnaHII5I, KOIITO MOfaT ,[(a rrpe,[(ll3BIIKaT rraHIIKa IInII TpeBO)l(HOCT:

Gt OcTpa peaKIJ;lI5I Ha KOKaIIH, aMcpeTaMIIHII, KOcpeII:1f, acrrapTaM, rrperrapaTII 3a IIOTIIC-

KaHe Ha arreTIITa, neKapcTBa 3a aCTMa, CTepOII,[(lI Hnll .npyrII CTIIMynaHTII .....,

0TKa3BaHe OT anKoxon, ce.na TIIBII Hnll TpaHKBIInaHTll

• T11poTOKCIIK03a

• CIIH,[(pOM Ha KyrnIIHr

e TyMop Ha Ha,[(6n6peqHIITe )l(ne3II

• IIapaTilpOil,[(HO 3a6onJIBaHe

o TeMrropanHa errI1nerrcI15I
• CIIH,[(pOM cne,[( KOMOU:IIO
12
• ,ll;ecpIIIJ;IIT Ha Kanu;Hii, MarHe3IIM, Kanllii, HIIaIJ;IIH, BIITaMIIH B

• EMcpI13eM
o Eeno,[(po6Ha eM6onIIH
• Cop,[(eqHa apIITMIIJI
• KoHrecTIIBHa cnp,[(eqHa He,[(OCTaT'hqHocT

• EceHu;IlanHa xIIrrepTOHIIJI
• ToKCIIHII KaTo )l(IIBaKa, Bnrnepo,[(HIIH ,[(IIOKCII,[(, BorneBo.n:opo,n:IITe, .n:o6aBKIITe B xpa-
HaTa, rrecTIIU:Il,[(IITe

3a ,[(a Il3KmoqnTe 3a6onJIBaHIIH, KOIITO MO)l(e ,[(a ca rrpIIqIIHa

.
3a 11n11 .na BnornaBaT rrpo-
~

6neMa Bii, HeKa BalliIIJIT neKap Bii HarrpaBII II'hnHII lI3Cne,n:BaHII5I, BKmoqIITenHO KpbBHa
KapTIIHa, npe,[(II .n:a ce 3aeMeTe c IIOBe,[(eHqecKIITe II IlCIIXOnorIIqecKII CTpaTefllII 3a B'h3-
 fJIABA 2 OCHOBHH IJpflqlJHlf 3A TPEBO)J(HlfTE PA3CTPOHCTBA 67

craHOB5IBaHe. H~rn:HTe rrpe,n:BH,n: o6aqe, qe roperrocoqeHHTe 3a6omrnaHH.SI ( c H3Kmoqemre

na x:m1epBeHTHJial.(IUITa H XHITOfJIHKeMH.SITa) ,n:orrpHHaC.SIT 3a rraHHKaTa mrn TpeBO)KHOCTTa
caMO B MaJIKa qacT OT cJiyqaHTe.
3a rro-rro,n:po6Ha ,UHCKYCH.SI Ha 3a6oJI.SIBaHH.SITa, CB'hp3aHH c TpeBO)KHHTe pa3CTpOHCTBa,
MO)l<eTe ,n:a rrorne;:i:HeTe Dzaea 6 OT The Good News About Panic, Anxiety and Phobias (,[(o-
6paTa ·HoBHHa 3a rraHHKaTa, TpeBQ)KHOCTTa H ¢o6HHTe) OT MapK c. roJI,U. (BH)K ,UOffbJIHH-
TenHaTa JIHTepaTypa B Kpa.SI Ha Ta3H rnaBa.)

,[(onrocpoqmne rrpHqHHH KaTo HacJie,n:cTBeHocTTa, cpe,n:aTa B ,n:eTCTBOTO H HaTpyrra-

mrnT cTpec C'h3,UaBaT npeopa1noJZ0:>1ceHocm K'hM TpeBO)KHH pa3cTpolicTBa. H Bee rraK ca
Heo6xo,n:HMH ITO-KOHKpeTHH ycJIOBH.SI, ,n:elicTBaII(H B KpaT'bK rrepHO,U OT BpeMe, 3a ,n:a 3a,n:eH:-
cTBaT rrpHCT'hIIHTe Ha rraHHKa HJIH ,n:a rrpe,n:H3BHKaT pa3BHTHeTo Ha ¢o6H.SI. B T03H pa3,n:eJI
ll.(e pa3rJIC,II:aMe HaKpaTKO:

• KoHKpeTmne cTpecoBH ¢aKTOpH, KOHTO qecTo rrpe,n:IIIeCTBaT rrnpBH.SI rrpHCT'hII Ha

rraHHKa

• 06ycnaB.SIII.UITe rrpou:ecH, KOHTO rropa)K,n:aT ¢o6HH

• Pon.SITa Ha TpaBMaTa rrpH H.SIKOH rrpocTH ¢o6HH H rrocTTpaBMaTHqHoTo cTpecoBo

pa3CTpOHCTBO

CmpecoBu ifjaKmopu, Kaumo npeOU38UKBam npucm?Jnu Ha naHuKa

qeCTO Il'bpBIDIT rrpHCT'bil Ha rraHHKa e rrpe,n:IIIeCTBaH OT CTpecHpar.u:o C'h6HTHe HJIH CH-

. ryau:IDI. OrrHT'hT Mn c xopa, y.SI3BHMH 3a rraHHqecKo pa3CTpolicTBO B pe3yJITaT Ha Beqe orrH-
caHHTe rrpe,n:pa3rrosrnrar.u:H ¢aKTOpH, rroKa3Ba, qe cne,n:HHTe TPH BH,n:a cTpecoBH <PaKTOpH
qecTo ca rrpe,n:rnecrnanH rropBH.SI HM rrpHCT'hrr Ha rraHHKa:

• 3HallUMa JZUl/Ha 3a2y6a

. 3ary6aTa Ha BaJKeH qoBeK rropa,n:H CM'hpT, pa3Bo,ri: HJIH pa3,ri:.Hna H3rJie)K,ri:a MHoro qecTo
e rrpnqnHa 3a rropBH.SI rrpHCT'hrr Ha rraHHKa. ,[(pyrHTe Ba)KHH 3ary6H Ka To 3·a ry6aTa Ha pa6o-
Ta, 3ary6aTa Ha 3,n:paBeTo rropa,ri:H 6onecT HJIH cepH03HH.SI cPHHaHcoB cpHB cor.u:o Morar ,ri:a
npe,n:n3BHKaT Il'bpBH5I rrpHCT'hil Ha rraHHKa.

• 3Hallzwa npOMJlHa 6 ;»CUBoma

Ba)l(HO co6HTIIe, H3HCKBar.u:o rrepHo,ri: Ha rrpHcrroco6.SIBaHe OT H.SIKOJIKO Meceu:a, rroH.SI-

I<ora MO)l(e ,ri:a rrpe,UH3BHKa IlbpBH.SI rrpHCT'hil Ha rraHHKa. IlpHMepH 3a TaKOBa C'h6HTHe ca
)!(eHnT6aTa, pa)K,II:aHeTO Ha 6e6e, IlOCT'hITBaHeTO B KOJie)K, CM.SIHaTa Ha pa6oTaTa, IlOCT'hITBa-
HeTo B apMH.SITa, rrpeMeCTBaHeTO B ,n:pyr rpa,ri: HJlll rrpOJJ:'hJI)KHTeJIHOTO 3a60JI.SIBaHe .

....... .·

- ~. "
~!, ~ ~ • ·<, I • ~
68 E,[(MbH,[( EOPH /{A CE CIIPABHM C TPEBOJKHOCTTA H ·c/JOEHHTE

Bb3MO)l(HO e eceKu cepuo1eH cmpec, Bee e,[(HO ,[(ami 3Ha1111Ma 3ary6a 11n11 Ba)l(Ha npo-
M51Ha B )l(J1BOTa, ,[(a rrpe,[(H3BHKa IIbpBH51 rrpHCThII Ha rraHHKa rrpH HH,[(HBH,[(, KOHTO Belle e
Y.H3BHM nopa,n;H ,n;pyr11 rrp11q11H11.

o CmUMy.rwnmu u napKomuqu

He e Heo61111aiiHo IIbpBH51T npHCTbrr Ha rraHHKa ,[(a ce rro51BH cne,n; rrpeKoMepHa KoHcy-

MaU:H51 Ha KOcPeHH. qeCTO xopaTa He CH ,[(aBaT CMeTKa, qe npeKaJI51BaT c KOQJeHHa, ,[(OKaTo
npHCTbnbT Ha naHHKa He MM ro noKa)l(e.
IlpHCTbnHTe Ha naHHKa ca OIT(e no-11ecTH rrpH xopa, yrroTpe651BaIT(H KOKaHH. KoKaHH-
bT e TOJIKOBa CHJieH CTHMyJiaHT, lfe MO)l(e ,[(a rrpe,[(H3BHKa npHCTbnH Ha naHHKa ,n;opH npH
xopa, KOHTO He ca rrpe,[(pa3IIOJIO)l(eHH KbM rraHHlfeCKO pa3CTpOHCTBO OT ropeon11caHHTe
,[(bnrocpo11H11 ¢aKTOpH. AMQJeTaMHHHTe, PCP, LSD, BHCOKHTe ,[(03H Map11xyaHa 11 OTKa3Ba-
HeTo OT HapKOTHU:HTe, 6ap611TypaTIITe HJIH TpaHKBHJiaHTHTe CbIT(O MOraT ,[(a rrpe,[(H3BHKaT
IIbpBmI npHCTbII Ha rraHHKa.

06ycJZaBRHe u npou3xoo Ha <}3o6uume

<Do6H51Ta npe,[(CTaBJI51Ba yrropHT H HeJior11qeH CTpax OT KOHKpeTeH npe,[(MeT, ,[(eHHOCT

HJIH CHTyaU:H51, KOMTO BO,[(H ,[(0 HerrpeO,[(OJIHMO )l(eJiaHHe 3a OT651rnaHe Ha B,[(bXBall(H51 y)l(aC
rrpe,[(MeT, ,n;eiiHocT 11n11 c11Tya1(H5I. Tp11 xapaKTepHCTHKH 0Tn11qa_BaT Q.Jo6H51Ta OT 0611KHo-
BeH11Te, BCeKH,[(HeBHH CTpaxoBe. IlbpBO, BHe ynopumo ce CTpaxyBaTe OT rrpe,[(MCTa H JIH
CHTyaU:H51Ta npe3 npO,[(bJI)l(HTeJieH rrepHO,[( OT BpeMe. BTopo, 3HaeTe, lfe CTpaXbT BH e He.rzo-
2Ul.leH, HO TOBa He BH IIOMara ,[(a ce OTbpCHTe OT Hero. I1 HaKpa51, oru:e no-xapaKTep h O 3a
¢o6H51Ta e om6Jl28GHemo Ha B,[(bXBaIT(aTa CTpax CHTyal(H.H. HenorHlfHH51T CTpax OT HelI(O
Bee ome He e ¢061151; Q.Jo6mITa 3arroqBa, KOraTo .n:eiicTBHTeJIHO 3anoqHeTe ,[(a oT6.HrnaTe
OHOBa, KOeTO BH nnanm.
0T651rBaHoTo e pa3JIIIlfHO rrpH pa3n11qH11Te BH.II:OBe Q.Jo61111. AKo cTe aropaQ.Jo6, BHe oT-
651rnaTe c1nyau:1111, npH KOHTO ce CTpaxyBaTe, qe TPYJJ:HO ru:e ce H3MbKHeTe, aKO nonyt.IHTe
npHCTbn Ha naHHKa - rrpHMepH ca orraIIIKHTe rrpe,[( KaCHTe B Mara3HHHTe 3a xpaHHTeJIHH
npo,[(yKTH, MarHCTpaJIHTe, acaHCbOpHTe H MOCTOBeTe. AKO HMaTe cou:HaJIHa ¢061151, OT651r-
BaTe CHTyau:1111, B KOIITO ce 6011Te, qe IT(e ce YHH)l(HTe HJIH H3JIO)l(HTe npe,[( ,[(pynne - npH-
MepH ca fOBOpeHeTO npe,[( rry6JIHKa, rrapTHTaTa, o6IT(eCTBeHHTe TOaJieTHH H HHTepBIOTaTa
3a pa6oTa. IlpOCTHTe ¢061111 BH KapaT ,[(a ce CTpaxyBaTe OT IIOTeHU:HaJIHa CMbpT HJIH Ha-
paH51BaHe, np:n1111HeHH OT np11po.n;H11 6e,[(CTBH51 HJIH orrpe.n;enemi )l(HBOTHH. Mo)l(e Cbll(O ,n;a
H3nHTBaTe orpoMeH cTpax ,[(a He rrona,[(HeTe B KarraH.
' KaK ce pa3BHBaT Te3H ¢061111? Haii-qecTo rrp111111HaTa ca ,[(Ba BH,[(a npou:ec11: o6yc.rza-
8RHe 11 mpaeMa. TpaBMaTa HeBHHarH yqacTBa B Cb3,[(aBaHeTo Ha Q:lo6mr, Ho o6ycnaB51IT(HTe
npou:ecH BHHarH ca HaJIHIJ:e. I1Ma ,[(Ba BH,[(a o6ycJiaB51He, KOHTO ,[(OIIpHHaC.HT 3a Q.JopMHpa-
HeTO Ha ¢061151: 1) o6yc.rza8RHe qpe3 aco4ua4uR H 2) o6yc.rzaBRHe qpe3 om6R2eaHe.
IlpH o6ycnaB51HeTO 11pe3 aC01(Ha1(H51 CIITyau:mr, K051TO IIbpBOHat.IaJIHO e 611na HeyTpan-
Ha, 3ano11Ba ,n;a npe,UH3BHKBa CHJIHa TpeBO)l(HOCT, 3aIT(OTO Be,[(Hb)l( CTe ce naHHKhOCaJIH HJIH
CTe H3nHTaJIH CHJJHa TpeBO)l(HOCT B CbIT(aTa Ta3H CHTya1(H51. HarrpHMep, IIIOcPHPaTe no Ma-
fHCTpanaTa H cnOHTaHHO rronyqaBaTe rrpHCTbII Ha rraHHKa. IlaHHKaTa ce BJIOIIIaBa OT Ka-
TaCTPOcPHlfHH MHCJJH KaTO ,,KaK ,[(ace H3MbKHa orryK?" HJIH ,,AMH aKO KaTaCTpo¢11paM?"
YMbT BH ¢opMHpa CHJJHa acou:11au:1rn Me)l(,[(y IIIOQJHpaHeTO no MarHCTpanaTa H TpeBO)l(-
 fJIADA 2 OCHOBHH llPHCJHHH 3A TPEBO)J{HHTE PA3CTPOHCTBA , 69

uocrra, 3aT0Ba BIIOCJle)lCTBlie rnoqmpaHeTO, 6JU130CTTa lIJ1M ,n:opM MMCbJ1Ta 3a MarMCTpanM

npe.uH 3BlIKBaT TpeBO)l(HOCT. HaKpaTKO, Bo3HUKfta.lla e acou:Mal(M5I Me)l(,n:y MarMcTpanMTe
n rp eBO)l(HOCTTa. ITo Coil(lI5I HaqnH cMnHaTa rpeBmKHOCT, K05ITO cre lI3ITMTBanM nopBM5I
IfbT, KoraTo ere roBopHnlI npe,n: rry6nMKa, Mo)l(e ,n:a ,n:oBe,n:e ,n:o acou:Mal(M5I Me)l(,n:y ,n:BeTe. B
pe3ynraT BCeKlI Il'bT, KOfaTO ce omITaTe ,n:a rOBOpMTe npe,n: xopa mrn ,n:opM CM ITOMMCJ1MTe '
.ua ro Harrpamue, aBTOMaTliqHo B'b3HHKBa CHJ1Ha TpeBO)l(HOCT.
06ycnaB5rnero qpe3 acou:Harurn MO)l(e ,n:a ,noBe,n:e .no pa3BMBaHero Ha crpax or ,n:a,n:eHa
curyaumr MJllI npe,n:MeT, Ho caMo no ce6e CM He C'h3,naBa cpo6M5I. E,n:Ba Koraro 3arroqHeTe
--·- iFi-om6.n2eame cHryau:mira HnH rrpe,n:Mera, Bb3HMKBa cpo6M5I. ll3,n:bp~anM5IT npoBepKara
ua apeMeTO rrpHHI(HIT B IIOBe)J,eHqecKaTa ITClIXOJ10rM5I e, qe BC5IKO Bb3Harpa)l(,n:aBaHO rro-
ne,ueHJie e CKJ10HHO .na ce ITOBTap5L 0T65IrBaHeTO Ha CHTyal(M5I, K05ITO rrpe,n:M3BHKBa y Bae
TpCBQ)KHOCT, oqeBlI)J.HO ce B'b3Harpa)l(,UaBa - Harpa,n:ara e HaMaJ15IBaHe Ha TpeBO)J<HOCTTa.
HceKJI II'bT, KOraTO OT65Irnare ClITyaI(H5ITa, OTIIJiaTaTa e o6neKqaBaHe Ha TpeBO)l(HOCTTa M
:Ja·rona oTforrnaHeTo ce 3aTBbp)l(,naBa n ce rroBTap5I. 0T65IrnaHeTo ycn5IBa MHoro ,n:o6pe ,n:a
DH cnaclI OT TpeBO)KHOCTTa.
HaBMKbT .na CTOHllI HaCTpaHa OT B,UbXBall(a CTpax ClITyal(M5I, 3aII(OTO TOBa ce OTITJiall(a,
c 06ycJZaBR1-te llpe1 om6H2ea1-te. 0T65IrnaHero e Hali-KpMTMqHM5IT rrpou:ec BbB ¢opMnpaHe-
. ro Ha BC5IKa cpo6:IDI. To:iI 1'.rn)Ke ,n:a 60,n:e o6opHaT lI npeo,n:on5IH nocpe,n:cTBOM npou:ecnre Ha
DH3yann3al(ll5I H HCTlIHCKH .nocer, OIIMCaHH B Dzaea 7.

TpaBMa, npocmu if5o6uu u nocmmpaeMamullHO cmpecoeo

pa3cmpoucmeo

-Aropacpo6M5ITa n cou:1rnnHara ¢o6M5I o6MKHOBeHo ce pa3BMBaT B pe3ynTaT Ha TOKy-II(o

omicaHHTe o6ycnaB5III(H rrpou:ecH. H5!Kon rrpocnr cpo6HH, or ,n:pyra cTpaHa, Morar .na ce
pa3Bl15IT cne,n: KOHKpeTHll TpaBMHpall(M rrpe)KllB5IBaHM5I. Karo ,n:eTe a3 MMax cpo6M5I OT IIl.fe-
Jm, .3a~oTo KaTo .IJ.Bero.nHrneH xBaHax rrqena n T5I Me y)KMJIM. ToBa BCbII(HOCT e rrpnMep 3a
o6ycnaBHHe qpe3 acou:nau:n5I. ll3IIHTaHM5IT cTpax rrpn y)l(MJIBaHeTo rrpe,n:M3BMKa Bb3HMKBa-
ncro Ha acou:nau:n5I Me)l()ly rrqennTe n crpaxa. 06ycnaB5IHero qpe3 oT65IrBaHe Bne3e B nr-
parn, Koraro nocne 3arroqHax .na 65IraM BMHarn, KoraTo BM,n:ex HaoKono rrqena. Ilo CbII(M5I
HUlJHH rrpe)l(MB5IBaHeTO Ha aBTOM06MnHa KaTaCTpocpa MO)l(e ,n:a HaKapa qoBeKa BIIocne,n:-
CTBHe .na' ce 6on .na rnocpnpa nnn ,D.opn ,n:a ce B03M B Kona. AKo H5IKOH ce e ,n:aBMJ1, TOBa MO)l(e
JI.a rrpe,n;iI3BMKa ¢o6n5I OT Bo,n:aTa. MHoro or rrpocTMTe cpo6nM Morar ,n:a 6n,n:ar rrpocne,neHM
Jl,O IDIKaKBO TpaBMMpall(O Co6MTMe B ,n:eTCTBOTO. ~pyrn - oco6eHO OHe3M, KOMTO MMaMe OT
~moro paHHa Bo3pacT Karo cTpaxa or ToMHMHaTa nnn crpaxa oT HaceKOMM - MO)l(e ,n:a ca
qacr OT eBonwu:noHHOTo Hacne,n:crno. Bn3MO)l(HO e Te3M crpaxoBe ,n:a ca 6nonornqHo rrpo-
rpaM:upami B HepBHaTa CHCTeMa Ha BCllqKM 603aHHllI(ll, 3a ,n:a IIO,UIIOMOrHaT OI(eJ15IBaHeTO
Ha BH,n:a. Te3M Bpo,neHM CTpaxoBe, c KOMTO xopaTa qecTO H3paCTBaT, He MOraT ,n:a 6b,n:aT
crvunaH:u ' 3a cpoforn, OCBeH aKO 1) He BO,U5IT ,n:o ycroliqMBO OT65IrnaHe M -2) rrpO,UbJl)l(aT ll _B
3p enocrra. -
,ll;pyr pe3ynTaT OT TpaBMaTa e Bb3HllKBaHeTO Ha IIOCTTpaBMaTMqHo CTpecOBO pa3-
CT "
'' POHCTBo, OIIMCaHO B I'JZaBa 1. He,ce pa3BMBaT KOHKpeTHll cpo6MM; BMeCTO TOBa pa3BMBaTe
C'_bBI<yITHOCT OT CMMITTOMH, KOMTO ,,rrpeCb3)1.aBaT" IlbpBOHaqanirnTa rpaBMa. CMyII(aBall(M-
Te CIIOMemr M C'bHHII(a 3a cnyqMJIOTO ce ca OIIMT'bT Ha yMa ,n:a rronyqM KOHTpon Ha,n: IIbpBO-
- Hat!aJIHOTO Cb6HTHe ll .na HeyrpaJIH3Hpa eMOI(MOHaJ1HlI5I 3ap5I,n:, KOHTO TO HOCH.
70 E,L(M'bH,L( EOPH J(A CE CIIPABHM C TPEBO)J(HOCTTA If <POEHHTE

Ilo,n:,n:bp)KaIIune rrpuqumi ca OHOBa, ioeTo crroMara 3a rrocT05IHCTBaHeTo Ha TpeBmK-

HllTe pa3CTpOHCTBa. Te BKmo~rnaT HaqllHll Ha MllCJieHe, qyBCTBa II crrpaB5IHe, KOIITO yBe-
KOBeqaBaT TpeBO)KHOCTTa, IIaHllKaTa IIJlll cp06IIIITe. roJI5IMa qacT OT HaCT05Ill]JUI I1apbqffHK
I(enu ,n:a Bll rroMorHe ,n:a ce crrpaBIITe c Te3II rro,n:,n:bp)Kam;II rrpIIq.HHII. OT qenrp.rrTe B.rr,n;a
rrpuqllHll, KOllTO pa3rJie)K,IJ;aMe, caMO IIO,I.l;,I.l;bp)KaII(l:ITe ,n:eHCTBaT TYK ll cera ll 3aTOBa ca
Hail-necHll 3a rrpeo,n:omrnaHe. Cne,n:Bam;m1T crrIICbK c rro,n:,n:bp)KamII rrpuq.rrmI He e 113qep-
rraTeJieH II BKmoqBa caMo oHe3ll, KO.HTO ca Hail-oqeBII,IJ;Hll. Ilo,n:,n:np)Kam.rrTe rrpIIqJ:IHH :w:e
6b,n:aT pa3rne,n:aHu rro-rro,n:po6Ho rro-HaTaTnK Ha pa3JIIIqHu MecTa B Hapbt.IHIIKa.

Om6R2BaHe Ha rfto6uiiHU cumya4uu

cI>o6HIITe Bb3HllK~aT, 3amoTO OT65IrBaHeTO Ha rrpe,n:H3BI:IKBam;IITe TpeBO)KHOCT CI:ITy-

al(I:Ill ce OTIIJiall(a. ,[(oKaTo rrpo,n:bJI)KaBaTe ,n:a oT65IrnaTe H3rrpaB5IHeTo CH rrpe,n: cpo6HilHa
.....,
CllTyal(I:I5I, ,n:eHHOCT I:IJill o6eKT, cpo6I:I5ITa me CH OCTaHe lierroKJiaTI:IMO Ha M5ICTOTO. OrrI:IT.HTe
,n:a H3MI:ICJIHTe llJill ,n:a HaMepIITe nor.rrqeH II3xo,n: or cpo6H5ITa rrpocTo H5IMa ;ua ,n:a,n:aT pe3yn-
TaT, aKO rrpOJJ;bfl)KaBaTe ,n:a OT65IrBaTe rrp5IKOTO CH ll3IIpaB5IHe cpemy He5I. ,[(m,:aTO OT65IrBaTe
CHTyal(ll5ITa, me rrpo,n:bJI)KaBaTe ,n:a ce TpeBO)KI:ITe ,n:anH H5IKora me ce crrpamue c He5I.
Ilpeo,n:oJI5IBaHeTo Ha cpo6H5ITa 03HaLJaBa ,n:a ce oTyqaTe OT orrpe,n:eJieHII peaKI.J;HH II cbm;e-
BpeMeHHO ,n:a ycBOHTe ,n:pyrH. KoraTo Hail-ceTHe 3arroqHeTe ,n:a ce I:I3rrpaB5ITe rrpe,n: curyal(mI-
Ta, Blle ce omyl./eame KaKTO OT 1) ,,rrpe,n:Bap.rrTeJIHI:I5I CTpax", rrpe,n:BapIITeJIHaTa TpeBO>KHOCT
OTHOCHO Bep05ITHOCTTa ,n:a ce rraHI:IKbOCaTe B ,n:a.[(eHaTa CI:ITyal(I:I5I, TaKa II OT 2) OT65IrnaHeTO
Ha caMaTa curyal(ll5I. Coll(eBpeMeHHO BI:Ie CH .[(aBaTe Bb3MO)KHOCT .[(a Hayliume, qe MO)KeTe
BJie3eTe ll ,n:a OCTaHeTe BbB cpo6uilHa CllTyal(ll5I, 6e3 ll3JlllIIIHa TpeBO)KHOCT. :rn;e ce Hayt.I.HTe ,n:a
IIOHaC5ITe ll B KpailHa CMeTKa ,n:a ce qyBCTBaTe KOMcpopTHO BbB BC5IKa cpo6tt:H:Ha CHTyal(U5I, aKO
IIO.[(XO,IJ;I:ITe KbM He.51 qpe3 JJ:OCTaTbt.IHO MaJIKll CTbIIKll. Ilpol(eCHTe Ha I:IMarHHepHa ll peanHa
.[(eceHcII6ttJill3a:IJ:ll5I, pa3rne,n:aHu B Dwea 7, I(eAAT .[(a rroomp5IT TOBa rrpHyqBaHe.

TpeBoJICeH B'bmpeweH MOHOfl02

BbTpeIIIHll.51T MOHOJIOr e OHOBa, KOeTO Cll Ka3BaTe B co6CTBeHirn Cll yM. Btte BO.[(UTe
T03ll BbTpeIIIeH pa3rOBOp rrpe3 IIOBeqeTO BpeMe, BbIIpeKll qe TOM MO)Ke .[(a e TOJIKOBa aB-
TOMaTll3HpaH ll HeyJIOBHM, qe ,n:a He ro 3a6eJI5I3BaTe, OCBeH aKO He ce OT)lpnIIHeTe ll He
06bpHeTe BHHMaHHe. roJI5IMa LJaCT OT TpeBO)KHOCTTa Bll Ce .[(bJI)KU Ha TBbp,n:eHll5I, KOHTO
ll3puqaTe rrpe,n: ce6e Cll ll KOHTO 3arroqBaT c ,n:yMIITe ,,aMll aKo" KaTO HarrpttMep: ,,AMII
aKO IIOJiyqa HOB rrpHCTbII Ha rraHllKa ?"' ,,AMII aKO 3ary651 KOHTpOJI Ha ce6e Cll, ,n:oKaTO
IIIOcpttpaM?", ,,KaKBO me en IIOMHCJI5IT xopaTa, aKO ll3IIllTaM TpeBO)KHOCT, ,II,OKaTO CT05I Ha
orraIIIKaTa ?". To3u Bll,n: BbTperneH MoHonor npeoy2aJ1Coa Hail-noIIIoTo, npen:tt TO ,n:a ce e
cnyquno. Ilo-o6IILJailHII5IT TepMHH 3a TOBa e rrpocTo mpeeo2a.
BbTpeIIIHll5IT MoHonor MO)Ke ,n:a ,n:orrpuHece II 3a ncTnHCKII rrpttCTbIT Ha rraHttKa. To3U
IIpllCTbII MO)Ke .n:a 3aIIOLJHe c TeJieCHI:I CllMIITOMll KaTO CT5IraHe B rbp)J:IITe II Cbpl(e6tteHe·
AKo cbyMeeTe ,n:a rrpneMeTe u ,n:a ,,noHeceTe" Te3H cttMIITOMll, 6e3 ,n:a HM rro3BOJI5IBaTe ,na
BII IIJialllaT, CKOpO Te me ,I(OCTllrHaT CB05I IIHK ll IIOCJie me OTIIIYM5IT. Ho TBbp,n:e t.IecTO
 L

fJIABA 2 OCHOBHH flPHCJHHH 3A TPEBOJKHHTE PA3CTPOHCTBA 71

· ane ca Ka3BaTe Hema Karo ,,0, He - me H3rra,rr;Ha B rraHHKa!", ,,AMH aKo rronyqa HmpapKr!"
T p.H6Ba ,rr;a ce H3M'bKHa OTTyK, HO He Mora!", ,,XopaTa me Me ITOMHCJUIT 3a ny,rr;, aKO ce
"
uano.1KI1 .n:a ce o6nerHa HJIH ,rr;a ce rro,rr;rrpa Ha Hemo 3a MHHyra, rroHe)Ke KpaKaTa He Me
)U- .
Jf bp)l{aT". IfarrnaIIIeHH5IT MOHOJIOr caMO BJIOIIIaBa cPH3HqecKHTe CHMIITOMH, KOeTO Ha CBOH
pCJJ. nopa)K,Il.a ,Il.OpH ome rro-KpaeH MOHOJIOr, 3aB1>pTaHKH BH B OMarhOCaH Kp'br, BO,rr;em ,Il.O
HCTHHCKH rrpHCT'bil Ha rraHHKa .
,n:o6para HOBHHa e, qe MO)KeTe ,rr;a ce HayqHre ,rr;a pa3IT03HaBaTe rrpe,rr;tt3BHKBamm1 rra-
l_
H11Ka B'l>TpeIIIeH MOHonor, ,rr;a ro crrHpare H ,rr;a ro 3aMemITe c rro-rrone3HH H ycrroKOJIBamH
:p- r u-hp,nemrn. Pa3rJie)K,Il.aMe rro,rr;po6Ho TeMaTa 3a B1>TpeIIIHH5I MOHOJIOr B Dzaea 8.

Ilo2peUlflU y6eJKOeHUR

HeraTHBHH5IT BH B'bTperneH MOHOJIOr ce ,Il.'bJI)KH Ha OCHOBOITOJJaramH rrorpeIIIHH y6e)K-

~e1nrn 3a -ce6e CH, 3a ,rr;pyrHTe H 3a cBera. AKo HarrpHMep B5IpBaTe, qe He e 6e3orracHo ,rr;a
CTC caMH, me y6_e,rr;Hre ce6e CH H BcHqKH ocraHaJIH, qe c Bae mrnarH rp5I6Ba ,rr;a HMa H.HKOH.
Ha AKO HattcTHHa B.HpBare, qe )KHBOT'bT BHHarH e 6op6a, me CH Ka3BaTe, qe Hemo He e Hape,rr;,
KoraTO 3arroqHeTe ,rr;a ce qyBCTBaTe rro-,rr;o6pe HJIH KOraTO ,rr;pyrHTe BH -rrpe,Il.JIO)KaT ITOMOII(Ta
cH . B.Hpara, qe B'bHIIIHH.HT CB.HT e orraceH, He rropa)K,rr;a ,rr;oBepqHBa Harnaca, HHTO roTOBHOCT
Te l-Hl noeMeTe Heo6xo,rr;HMHTe pHcKoBe, 3a ,rr;a rrpeo,rr;oneeTe C'bCTOJIHHe Karo aropaciJo6HJITa.
IlpOM5IHaTa Ha BH)K,Il.aHHJITa BH 3a ce6e CH H 3a )KHBOTa H3HCKBa IlOBeqe BpeMe H pa6o-
.e- Ta OT rrpeo6p1>maHeTO Ha TpeBO)KHH5I B'bTpeIIIeH MOHOJJOr. Ho aKO ro HarrpaBHTe, TOBa me
)f-
HMa TpaMHH ITOCJJe,Il.HI.J:H 3a ce6eyBa)KeHHeTO BH, 3a rOTOBHOCTTa BH ,rr;a rrpHeMaTe HeC'bB'bp-
c
UlCHCTBaTa B ce6e CH H B ,rr;pyrHTe H B'bpxy ,rr;yIIIeBHH5I BH IIOKOH. :me pa3rne,rr;aMe rro,rr;po6Ho
ro TCM aTa 3a rrorpeIIIHHTe y6e)K,Il.eHHJI B DwBa 9.
I

~-
(Q a omUCKQflU llYBCmBa

OrpHqaHeTo Ha qyBcTBOTo 3a rmrn, orqaJIHHe, T'hra HJIH ,rr;opH B'bJIHeHtte MO)Ke .rr.a ,rr;o-
np1mece 3a C'bCTO.HHHero Ha HeonpeiJeJZeHa mpeeoJ1CHocm. Heorrpe,rr;eneHaTa rpeBO)KHOCT e
CMbTHa H Heo6JICHHMa rpeBO)KHOCT. Mo)Ke ,rr;a ere 3a6en.H3aJIH, qe cne,rr; KaTo .rr.a,rr;ere H3Jia3
Ha rHeBa CH HJIH ce Harrnaqere xy6aBO, ce qyBCTBaTe ITO-CITOKOHHH. 1fapa3JIBaHeTO Ha qyB-
CTBaTa MO)Ke .rr.a HMa 3a6ene)KHM rrcHxonorHqecKH eciJeKT, Koilro BO,Il.H ,rr;o HaMaJIJIBaHe Ha '
[• TpeBO)KHOCTTa.
3- KaKT°O Beqe CITOMe~aXMe, CKJIOHHHTe K'bM TpeBO)KHOCT XOpa qecTO ITO pO)K,Il.eHHe ca
r1 npe..npa3rrono)KeHH K'bM rro-ron.HMa eMou;HoHaJIHa peaKTHBHOCT HJIH B1>36y,ri:HMOCT. HepJI,D.KO
o6aqe Te H3pacTBaT B ceMellCTBa, K'b,Il.eTO rronyqaBaHeTO Ha pO,Il.HTeJICKOTO o.rr.o6peHHe B3HMa
JI npeBec Ha.rr. H3pa3.HBaHeTo Ha rrorpe6HoCTHTe H qyBCTBaTa HM. Karo B'h3pacTHH re rrpo.rr.'hn-
-c %aaar ,[(a CM5ITaT, qe e rro-Ba)KHO ,ri:a IIOCTHrHaT C'hB'bpIIIeHCTBO HJIH BHHarH ,ri:a 61>,Il.aT I1pH5IT-
(Cl Hll, OTKOJJKOTO .rr.a H3pa35IBaT CHJIHH qyBCTBa. Ta3H CKJIOHHOCT K'hM OTpHqaHe Ha ,Il.'hJ160KHTe
f CMorum MO)Ke .rr.a ,Il.OBe,D.e_,Il.O xpoHHqHo C'bCT05IHHe Ha Harrpe)KeHHe H rpeBO)KHOCT. H5IKOH
CM5ITaT, qe 8'bHU.mama orracHOCT, OT6JirnaHa OT xopara c c1Jo6HH, BC'hll(HOCT e 3aMeCTHTeJI
H - _Ha ~bJI60KO 3aJIO)KeHaTa Bompeuma orraCHOCT: CTpaxa OT H3J1H3aHeTO Ha IlOBbpXHOCTTa Ha
" Otna -
>/ ~ BHa IIOTHCKaHH qyBCTBa. KoraTO Te3H qyBCTBa ,,3arrnaIIIBaT" ,ri:a ce II05IB5IT, B'h3HHKBa rra-
Ct liIII<a. AKo, HarrpiIMep, H3IIHTBaTe c1Jo6HJI or Bo,n:a, TOBa MO)Ke ,ri:a ce B'h3rrpHeMa Karo 3aMec-
o nnen Ha ,Il.'bJI60KO 3aJierHaJIH5I CTpax OT OTpHqaHHTe qyBCTBa. llirn crpaX'bT OT ,Il.HBH )KHBOT-
 ' J

72 E)J;M'hH)J; EOPH !{A CE CIIPABHM C TPEBO)f(HOCTTA 11 </JOEHHTE l

Hll MO)l(e ,[(a CllMBOJill3Hpa ,[(bJI60KO 3aJierHaJilliI CTpax OT H3pa351BaHeTO Ha co6CTBeHH51 BH
rH5IB H Hey,[(OBJieTBopeHHTe HY)K,[(ll, OT KOHTO Toil rrpott3Tttqa, Crrope,[( MeH Ta3H rroLJHBa~a
B'hpxy eMOIJ:llllTe Teopll51 3a ¢o6ttHTe MO)Ke ,[(a e IlOHe OTlfaCTll B51pHa.
l
3a rn:acTtte, Bb3MO)KHO e ,[(a ce Hayllume )la rrptt3HaBaTe n tt3pa351BaTe qyBCTBaTa CH
rro-necHo H rro-qecTo. HpeKoMepHoTo o6cb:>K)laHe Ha qyBcTBaTa, oco6eHo rHeBa, MO:>Ke
HeBHHarn ,[(a e rrpo,[(yKTllBHO, ll Bee rraK e Ba:>I<HO ,[(a 3HaeTe llOHe KGK80 LJYBCTBaTe ll 110-
cne ,[(a ,[(a,[(eTe H51KaK'hB H3pa3 Ha eMOIJ:llllTe CH. ToBa 3HaqHTeJIHO rn:e HaMaJill HllBOTO Ha
TpeBO)l(HOCTTa BH ll rn:e orpaHllqll CKJIOHHOCTTa Bll ,[(a ll3lla,[(aTe B rraHHKa. IIJ;e pa3rJie,[(aMe
Ta3n TeMa B Dwea 12.

Jlunca Ha ce6eymBop:>1coaBaHe

3a ,[(a H3pa351BaTe qyBCTBaTa ctt rrpe,[( .[(pyrnTe xopa e Ba)l(HO ,[(a pa3BHeTe yBepeH CTHJJ
Ha o6rn:yBaHe, KOHTO Bll ll03BOJI51Ba ,[(a ll3pa35IBaTe ce6e CH 110 ,[(HpeKTeH, 11p51M HaqllH.
YBepeHoTo o6rn:yBaHe ynyqBa rro,[(X0,[(51I11:ll51 6anaHc Me)K,[(y cMnpeHtteTo, K'h,[(eTo BHe ce
6onTe ,[(a 110llCKaTe )KeJiaHOTO, ll arpeCllBHOCTTa, Kh,[(eTO ll3llCKBaTe )KeJiaHOTO qpe3 npH-
Hy,[(a HJIH 3arrnaxa. AKo cTe rrpe,[(pa3rrono:>KeHH KbM TpeBmrrnocT H cpo6ttn, Bepo51THO cTe
CKJIOIIHI:I KhM CMHpeHO rioBe,[(eHHe. Btte OT651rBaTe ,[(a llCKaTe HarrpaBO )l(eJiaHOTO, 6ottTe
ce ,[(a H3pa351BaTe CHJIHH qyBcTBa, oco6eHo rH5IB, ,[(a ce HanaraTe Ha .[(pyrn:re n He )l(enaeTe
,[(a 110,[(KorraBaTe rrpe,[(cTaBaTa CH, qe cTe rrptt5ITeH n MHJI qoBeK. llntt ITbK ce cTpaxyBaTe, qe
ce6eyTBbp)l(,[(aBarn:oTO Bll IlOBe,[(eHHe rn:e OTqyiICJJ:ll e,[(llHCTBeHH51 lfOBeK, OT KOfOTO 3aBHCH
OCHOBOllOJiararn:oTO Bll ycern:aHe 3a CttrypHOCT. IIpo6neMbT c Jllll1CaTa Ha ce6eyTBbp)K,[(a-
BaHe e, qe 110,[(XpaHBa qyBcTBa Ha Hero,[(yBaHHe H orpaHnLJeHne. A e ,[(o6pe H3BecTHO, qe
Hero,[(yBaHHeTO ll ycern:aHeTO 3a orpaHttqeHHe BJIOIIIaBaT TpeBO)l(HOCTTa ll cpo6mITe.
Ho BHe MO)KeTe ,[(a ce Hayiwme ,[(a ce ,[(bp:>KHTe ce6eyTBbp)l(,[(aBam;o n ,[(ttpeKTHO ,[(a
H3pa351BaTe )l(eJiaHHHTa H qyBCTBaTa c11. IIJ;e ce crrpeM Ha T03H BM,[( m~Be,[(eHtte B T.!laea 13.

HeyMeHue oa ce 2pu:>1Cume 3Q ce6e cu

Bceo6xBaTHOTO qyBcTBO Ha HeyBepeHOCT e o6rn:o 3a MHoro xopa c TpeBO)l(Hll pa3-

CTpoiicTBa. ToBa e oco6eHo oqeBH,[(HO rrptt aropacpo6m1Ta, Kb,[(eTo HY)l(,[(aTa OT 6JIII30CT
CbC cnrypHOTO M51CTO llJill c11rypHll5I qoBeK MO:>Ke ,[(a 6b,[(e MHOfO CllJIHa. Ta3H HeyBepeHOCT
11pOH3Tlllfa OT MHO)l(eCTBO ycJIOBll51 B ,[(eTCTBOTO, BKJIIOlfHTeJIHO 11peHe6pernaHe, ll30CTaB5I-
He, MaJITpen1paHe, CBpbX3aKpHJia, CBpbXKpllTilqHOCT OT CTpaHa Ha pO,[(llTeJillTe, KaKTO II
aJIKOXOJill3bM llJill 3aBllCllMOCT OT XllMifqecKll Ber.u:ecTBa B ceMeiicTBOTO. Tbli KaTO HHKora
He ca llOJiylfaBaJIH 110CT051HHll llJill Ha,[(e)l(,[(Hll rpR)Kll KaTO ,[(en:a, KaTO Bb3paCTHll rrpe)KllBe-
JillTe 110,[(06Ho JIHIIIemre xopa qecTo He 11pttTe:>KaBaT crroco6HocTTa ,[(a ce rptt)l(aT ,[(o6pe 3a
co6cTBeHHTe ctt HY)K,[(ll. Toll: KaTo He 3Ha51T KaK ,[(a ce o6uqaT II ,[(a ce rpu)l(aT 3a ce6e cII,
Te CTpa,[(aT OT HllCKa caMoon:eHKa ll MO)l(e ,[(a Il3IHITBaT TpeBO)l(HOCT llJill OT1fa51Hlle, ll311pa-
BeHll 11pe,[( oTroBopHocTHTe Ha Bb3pacTHHTe. HeYMeHneTo ,[(a ce rpH)l(lllll 3a ce6e CH caMO
3aTBbp)l(,[(aBa TpeBO)l(HOCTTa.
Hali-TpaiiHH51T rrbT 3a rrpeo,[(OJIHBaHe Ha 3noyrroTpe6ttTe u JIHlllemrnTa or cTpaHa Ha
po,[(HTenuTe e ,[(a cTaHeTe ,[(06bp po,[(HTen Ha ce6e ctt. MeTO,[(HTe 3a OCb3HaBaHe Ha rro-
Tpe6HoCTHTe Bll, ll3JieKyBaHeTO Ha ,,,[(eTeTo BbB Bae" ll hO-fOJ151MaTa rpH)l(OBHOCT KbM ce6e
Cll ca rrpe,[(CTaBeHII B Dwea 14.
 fJIABA 2 OCHOBHH llPHqHHH 3A TPEBO)f{HHTE PA3CTPOHCTBA 73

BJ' MycKyflHO HanpeJJCeHue

J;;
KoraTO MycKyJIHTe BH ca cTerHaTH, BHe ce qyBcTBaTe HarrperHaTH. MycKyJIHOTO Ha-
npe:>Kemre o6HKHOBeHo orpaHHqaBa .n:mrraHero BH. A Koraro .n:mrraHero BH e rrJIHTKO H
[( orpaHHqeHo, HMa rro-roJI5IMa Bepo5ITHOCT .n:a H3ITHTaTe rpeBO)!(HOCT. CrerHaTHTe MYCKYJIH
o~ C'bllW TaKa rro,n:rroMaraT IlOTHCKaHeTO Ha qyBCTBaTa, KOeTO, KaKTO Beqe BH.1J:5IXMe, MO)!(e .n:a
Ic 3acHJIH rpeBO)!(HOCTTa. Mo)!(e 6H ere 3a6eJI5!3aJIH, qe Koraro T5IJIOTO BH e HarrperHaTo, YM'hT
l-
1e BH e rro-cKJIOHeH ,n:a rrperrycKa. lIJ:oM on1ycHeTe MYCKYJIHTe B 1(5IJIOTO CH T5IJIO, YM'hT BH 3a-
.. IIOl.fB·a· ,iia ce 3a6aB5I II ,[(a ce ycrroKOHBa. OcHoBorrono)!(HHK'hT Ha cHcTeMaTHqHH5I MeTO,[( 3a
penaKcau;HH E,n:M'hH,[( )J;)!(eMKn6cnH Be.II:Hb)!( Ka3Ba: ,, TpeBO)!(HHHT yM He MO)!(e ,[(a cnrn:ecr-
nyna B crroKOMHO THJio". T5IJIOTO u yMnT ca Hepa3.n:enHo CBnp3aHH B rpeBO)!(HOCTTa.
Mo)!(eTe TpailHo .n:a HaMaJIHTe HHBOTO Ha MYCKYJIHOTO Harrpe)!(eHHe qpe3 BCeKH.II:HeBHa
nporpaMa or ,n:on6oKa penaKcau:mr, KaKTo H eHeprHqHo crropryBaHe. BcHKO or Te3H Hern:a
[JI
caMO no ce6e CH MO)!(e ,[(a HaMaJIH MYCKYJIHOTO Harrpe)!(eHHe, HO KOM6HHall;H5ITa HMa ,[(OpH
H.
ome rro-,[(nn6oKo B'h3,[(eilcTBHe. B Dw8u 4 H 5 rn:e .n:a.n:eM rro,[(po6HH HacoKH 3a BKmoqBaHe-
TO Ha penaKcau:mrra H crropTyBaHeTo B HaqHHa BH Ha )!(HBOT.

CmuMyflaHmu u iJpy2u rfJaKmopu om iJuemama

CTHMynaHTHTe Karo KocfleHHa u HHKOTHHa Morar .n:a 3aCHJ15IT TpeBO)!(HOCTTa H .n:a BH

HarrpaB5IT rro-yH3BHMH 3a rrpHCT'hITHTe Ha rraHHKa. Bn3MO)!(HO e H3o6rn:o ,[(a He CH ,[(aBare
CMeTKa 3a B'h3.II:eMCTBHeTO HM, .II:OKaTO He rH HaMaJIHTe HJIH eJJHMHHHpare OT )KHBOTa CH.
e B ,[(Ba cnyqa51 CbM BH)!(,[(aJI rrpHCTbITHTe· Ha rraHHKa HarrnJIHo ,[(a H3qe3BaT, cne,[( Karo KJIH-
CHTHTe eJJHMHHHpaxa KocfleHHa OT .II:HeTaTa CH (KocfleHH He caMO OT Kacflero, HO ll OT qa5J,
a 6e3aJJKOXOJ1HHTe HaITHTKH ll rrpo.n:aBaHHTe 6e3 peu:errra Me.II:HKaMeHTll). Ilpll ):(pyrH xopa
<l>aKTopH or ,[(HeTaTa Karo, 3axapra H .n:o6aBKHTe B xpaHara Morar ,[(a 3.acmrnr, a rroH5IKora
.n;opH H ,[(a rrpe,[(H3BHKBaT TiaHJilqecKHTe peaKU:Hll.
L Bpn3Kara xpaHeHe-rpeBO)!(HOCT rroqrH He e ll3CJie.n:BaHa HHTO B rrorryJrnpHHTe, HHTO B
crreu;IIa.JIH3HpaHHTe KHHrH, rrocBeTeHH Ha rpeBO)!(HHTe pa3cTpoilcrBa. DwBa 15 ce crrHpa
TIO):(po6Ho Ha Ta3H Bpn3Ka.

l
.
· Cu!lHO cmpecoB Hal.LUH Ha :>ICUBom

Beqe orrHcaxMe poJIHTa Ha crpeca KaKTo Karo rrpe.n:pa3rronararn: cflaKrop, raKa H Karo
I<paTKocpoqHa rrpRqHHa 3a rpeBO)KHHTe pa3crpoilcrBa. He e qy,[(HO, qe crpecoBH5IT Ha-
. .........
inrn Ha )KHBOT 3aTBbp)!(.n:aBa .rrpo6neMHTe c rpeBO)!(HOCTTa. qeCTOTaTa Ha rrpHCT'hilllTe Ha
n am1Ka ll Te)KeCTTa Ha cflo6nnTe ce yBennqaBaT ll HaMaJ15IBaT B 3aBHCllMOCT OT yMeHHe-
TO Bii .n:a ce crrpaB5I.Te c BCeKH,[(HeBHH5I crpec. KoHrponHpaHero Ha BcHqKH rro,[(,[(bp)!(arn:H
IIpIJlIHHll 3a TpeBo){(HOCTTa, pa3rne.n:aHll B T03ll pa3,[(eJ1 - B'bTpeIIIeH MOHOJ10f, rrorpeIIIHll
BIDK.n;aHnH, rrorHcHanr qyBCTBa, nurrca Ha caMoyBepeHocr, nHrrca Ha rro.n:Kperra, MycKynHo
Hanpe)KeHHe H ,[(Hera - CHJJHO rn:e HaManH crpeca B )l(llBOTa BIL )J;pyrn cflaKTOpH, CBbp3aHH
. C'.bc CTpeca, KOHTO He pa3fJ1e)l(.n:aMe B T03H HapbqHJiIK, ca opraHH3all;ll5ITa Ha BpeMeTO Bll,
HH~HBH,[(yanHocTra THrr A H o6rn:yBaHero. Te ca pa3rne.n:aHH B MHO)!(eCTBO qy.n:ecHH KHHrH
3a OBJia,[(HBaHeTo Ha crpeca. Mora .n:a rrperropnqaM cne.n:HHTe: ,,Life After Stress" (}KHBOT
cne~ CTpeca) or MapTHH Illacflnep; ,,Guide to Stress Reduction" (KaK .n:a HaManHM crpeca)
74 E)J;MbH)J; BOPH JI.A CE CIIPABHM C TPEBO)[{HOCTTA JI </JOEHHTE
l
OT ,Zl)KoH MeiicnH; II ,,The Relaxation & Stress Reduction Workbook" (HapnqmfK 3a peJiaK-
cau:irn: H HaMamrnaHe Ha cTpeca) OT Mapra ,[(eiiBIIC, EnII3a6er ErnenMaH Il Marro MaKKHH.
(BmK ,[(OIInJIHHTenHara JIHTeparypa B Kpa.SI Ha ra3H rnaBa.)

Hunca Ha yceUJaHe 3a CMUCofl uJLu 4eJL

HeBe,[(Hb)!( CnM Bil)l(,[(an, qe KJIHeHTHTe MM HaMHpar o6neKqeHHe Ha rpeBO)!(HOCTTa, KaK-

l'
ro Il OT ¢o6HHTe, KOraTo 3arroqHaT ,[(a ycem:ar, qe )l(IlBOThT IlM IlMa CMilC'hJI, u:en Il IIOCOKa.
,[(oKaTO He OTKpHeTe Hem:o IIO-Ba)l(HO OT caMoyra)l(,[(aHeTO - Hem:o, KOeTO rrpH,n:aBa Ha '>KH-
BOTa Bil ycem:aHe 3a MilCil.SI - MO)!(e ,n:a ere CKJIOHHil Kbr..l OTerqeHile Il CM'hTHO qyBCTBO 3a
orpaHHqeHocT, 3am:oTo He ocom:ecTB.SIBare II'hJIHM.SI ell rroreHI.J.Han. ToBa qyBcTBO 3a orpaHH-
qeHocT MO)l(e ,n:a 6wi:e CilJIHa OCHOBa 3a TpeBO)l(HOCT, cpo6Illl Il ,[(Opll rrpHCTbIIIl Ha rraHHKa.
TeMHTe 3a 6e3CMilCJIHeTo H nHrrcara Ha u:en H Bpo3KaTa HM c rrcHxonorHqecKoro 6Jiaro-
rronyqHe ca pa3rJie,[(aHH 3a,[(oJI6oqeHO OT CK3IlCTeHU:IlaJIHil IICilXOJI03Il Karo BHKTOp <DpaH-
KbJI H PoJio Meli. B Dzaea 19 rn:e pa3rne,n:aMe H.SIKOJIKO HaqHHa ,n:a ce H3rrpaBHTe rrpe,n: Te3H
qpo6JieMil Il ,n:a pa6oTHTe 3a rrpeO,[(OJI.SIBaHeTO MM.

l
Ynpa>KHeHHe
1. Kon OT CJIC,[(HIITe cpaKTOpII crrope,n: Bae CIIOMara 3a ITOMbp)l(aHeTO Ha BaIIIIl.SI rrpo6JieM?

D Or6.SirBaHe Ha cpo6HiiHH cHryau:HII

D
D
TpeBO)!(eH BoTperneH MOHOJior

IIorpernHH y6e)l(,[(CHII.SI
l
D IIorHcHani qyBCTBa

D JlHrrca Ha caMoyBepeHocr

D HeyMeHne ,n:a ce rpH.)!(IlTe 3a ce6e CH

D MycKyJIHo Harrpe)!(em1e

D CrHMyJiaHTil H ,n:pyrH cpaKropH or ,n:HeTaTa

D CHJIHO cTpecoB HaqHH Ha )l(HBOT

D JlHrrca _Ha ycem:aHe 3a· CMilCnJI Il [(en

2. MO)!(CTe JIIl ,n:a rro,n:pe,n:HTe TC3H IIO,[(,[(bp)l(am:H rrpJiqilHil crrope,n: BJIH.SIHHeTO HM Bbp-
xy BaIIIeTO CbCTO.SIHile? Bnpxy KOH CM.SITaTe, qe e Haii-Ba)l(HO ,n:a pa60TilTe?

3. IIocoqeTe rpH rro,n:,n:np)l(am:H rrpHqHH_H, Bopxy KOHTO cepH03HO m:e rropa6oTHTe rrpe3
cne,n:Barn:mr Meceu:.
 fJIABA 2 OCHOBHJI IIPJICJJIHJI 3A TPEBO)f(HJ!TE PA3CTPOHCTBA 75

. · Davis, Martha, Elizabeth Robbins Eshelman, and Matthew McKay. The Relaxation &
· Stress Reduction Workbook. Fifth edition. Oakland, Calif.: New Harbinger Publications,
2000.
Gold, Mark S. The Good News About Panic, Anxiety and Phobias. New York: Villard Books,
. - . ·-- ·-1989.
Holmes, Thomas, and Richard Rahe. Social readjustment rating scale. Journal of
.a Psychosomatic Research 11:213-218, 1967 .
Mason, John. Guide to Stress Reduction. Berkeley, Calif.: Celestial Arts, 1985.
)- Preston, John, John O'Neal, and Mary C. Talaga.Handbook of Clinical Psychopharmacology
for Therapists. Fourth edition. Oakland, Calif.: New Harbinger Publications, 2005.
Shaffer, Martin. Life After Stress. Chicago: Contemporary Books, 1983

L
 f AaBa 3

Bn3CTaHOB»BaHe:
KOMIIAeKCeH IlOf],XOf],

Dwea 2 110Ka3a KOJIKO MHoro pa3mrcrnn <PaKropn ,[(011pnHacJIT 3a rpeBO)l(HIITe pa3-

crpo:H:crBa. Hacne,[(CTBeHocrra, <Pn3nonornqHnTe ,z:i;nc6anaHcII B M03bKa, 11po6neMIITe B
,[(eTCTBOTO ll pO):(HTeJICKHTe rpeIIIKll, KaKTO ll HaTpy11aHH5.lT CTpec Morar 3ae,[(HO ,[(a rrpe,n;In-
BHKaT 1105.IBaTa Ha 11pHCThIIll Ha rraHHKa, aropa<Po6HJI HJIH BCJIKO ):(pyro rpeBO)l(HO pa3CTpo:H-
CTBO. IlOMbp)l(aII(HTe 11pnqnHH 3a Te3H pa3CTpOHCTBa - OHOBa, KOeTO rII 110,II.XpaHBa - Cbll(O
ca MHOro ll Ha:H:-pa3H006pa3Hll. Te3H <PaKTOpH Morar ,[(a ,[(eHCTBaT Ha HHBOTO Ha TJIJIOTO Bll
(Ha11pnMep 11JIHTKOTO ):(HIIIaHe, MYCKYJIHOTO Ha11pe)l(eHne, JIOIIIOTO xpa1-1eH e ), eMou;unre BH
(110THCHaTHTe qyBCTBa), IIOBe,IJ;eHHeTO Bll (oT65IrnaHeTO Ha <Po6IIHHH CHTyau;nn), yMa (rpe-
BO)l(eH BbTpeIIIeH MOHOJIOr ll rrorpeIIIHH y6e)l(,IJ;eHH5.I) ll ,,1(5.lJIOCTHaTa BM CbII(HOCT" (KaTO
HIICKaTa caMOOI(eHKa HJIH JIHl1CaTa Ha yMeHH5I ,[(a ce rpH)l(HTe 3a ce6e en).
III;oM 11pnqnHIITe 3a TpeBO)l(HHTe pa3CTpOHCTBa ca TOJIKOBa pa3H006pa3Hll, 3Haqn ll
a,[(~KBaTHHJIT 110,[(xo,z:i; KhM Bb3CTaHOBJIBaHero rp5!6Ba CbIIW ,[(a 60,[(e ·TaKbB. OcHOBHaTa
<PI:i:noco<PnJI Ha T03ll HapbqHHK e, qe Ha:H:-eqmKaCHH5IT 110,[(XO,[( 3a JieqeHHeTO Ha 11aHHKa-
Ta, <Po6nnre n BCeKn ,z:i;pyr 11po6neM c rpeBO)l(HOCTTa, e HacoqeH KbM 4e1wR cneKmap
OT <PaKTOpH, ,[(011pHHaC5IIIJ,ll 3a Te3H CbCTOJIHHJl. EnxMe MOfJill ,[(a HapeqeM T03II IIO,[(XO,[(
,,KoM11JieKceH". To:H: 11pneMa, qe He MO)l(eIII rrpocro ,z:i;a ):(a,[(eIII Ha HJIKoro ,,110,[(XO):(JIII(OTo"
neKapcTBO n ,z:i;a oqaKBaIII 11aHnKaTa nnn reHepann3npaHaTa rpeBO)l(HOCT ):(a n3qe3HaT. He
MO)l(ellI CbII(O 11pOCTO ,[(a ce crrpaBHIII c 11po6JieMHTe B ,n;eTCTBOTO KaTO HaKapaIII qoBeKa ~a
pa6oTH Bbpxy eMOI(llOHaJIHHTe 110CJie,[(CTBH5I OT pO,[(HTeJICKHTe rpeIIIKII ll ,[(a oqaKBaIII 11po-
6JieMHTe ,[(a n3qe3HaT. Ila Cbll(aTa 11pnqnHa He MO)l(eIII 11pocro ):(a HayqnIJI xopara Ha HOBO
IIOBe,[(eHne ll HOB BbTpeIIIeH MOHOJIOr ll ,z:i;a oqaKBaIII Te3H Hema caMH no ce6e CH ,[(a peIIIaT
11po6JieMHTe HM. fuKOH Tepa11eBTll 11pO,D;bJI)l(aBaT ,z:i;a JieKyBaT TpeBO)l(HHTe pa3CTpoiicrna
ll3KJIIoqnTeJIHO KaTO 11CllXHaTpHqHH CbCT05IHHJI, KOHTO MOfaT ,[(a 6b,[(aT ,,H3JieKyBaHH "c
MC,[(HKaMeHTii HJIII ll3KJIIoqnreJIHO KaTO 11po6JieMll Ha ,[(eTCKOTO pa3BIITIIe, HJIH II3KmoqH-
TCJIHO Karo 110BC,[(eHqecKH rrpo6JieMH. Ho 11pe3 110CJIC,[(HHTe ro,[(HHH TeH,[(CHI(HJITa e ,[(aJieq
or TaKIIBa e,[(HocrpaHqnBH 110,z:i;xo,[(n. MHoro crrel(nanncrn ycraHoBnxa , qe 11pII 11peo,[(OJI5I-
BaHeTo Ha e):(Ha nnn ,[(Be ,z:i;o11pnHaCJIII(H 11pn~mHn 11po6neMHTe c rpeBO)l(HOCTTa n3qe3BaT
caMO BpeMeHHO. TpaHHO Bb3CTaHOBJIBaHe ce 110CTHra, KoraTO CTe rOTOBll ,[(a OCbII(eCTBHTe
<PYH,[(aMeHTaJIHll ll KOMl1JieKCHH 11pOMCHH B HaBHI(H Te, HarnacaTa ll HaqnHa CH Ha )KliBOT.

76
 . fJIABA 3 Bb3CTAHOBJIBAHE: KOMIIJIEKCEH IIO/{XO/{ 77

. Ta3ll rnaBa oqepTaBa H HJIIOCTpnpa KoMrrneKCHH.SI rro.[(XO,[( K'hM B'h3CTaHOBJIBaHeTo,

KOHTO ce pa3BH rrpe3 rO,[(HHHTe, B KOHTO JieKyBax CBbp3aHH c TpeBO)l(HOCTTa rrpo6JieMH.
OHoBa, KOeTo rrpaBH T03H IIO.[(XO.[( HaHCTHHa KOMIIJieKceH, e, qe Toil rrpe.[(Jiara HHTepBeH-
U~ Ha ce.[(eM pa3JIHqHn paBHnma Ha ,[(orrpnHac.HmnTe rrpnqnHH, a nMeHHo:

~·. • EMou:noHaJIHO

-··------------- { . .-·naiie):(eH'l!ecKo

• YMcTBeHo

• Me)l(,D;JJIH'l!HOCTHO
' ' ,

' • i:v.cnocTHaTa C'hmHOCT

r · e EK3HCTeH:o;HaJIHO-.[(yxoBHO
CJie,[(Ba KpaTKO OIIHCaHHe Ha Te3H HHBa H ofoop Ha OCTaHaJIHTe rnaBH B T03H Hap'h'l!HHK.

- _IIp~~UII_IHT~ Ha cPH3HqecKOTO paBHHme BKJI!OqBaT B'h3MO)l(HH cpH3HOJIOrH'l£HH ,[(HC6a-

JlaHCII B l\103'hKa n T5.IJIOTO (BH)l( pa3,[(ena 3a 6noJiorHqHHTe rrpnqHHH B DwBa 2). Te3H rrpn-
\mlu1 BKJTIO'l!BaT c'hmo 1) IIJIHTKO ,[(mnaHe, 2) MYCKYJIHo Harrpe)l(eHHe, 3) B'h3.[(eilcTBHeTo Ha
naTpyIIaHiuI CTpec B'hpxy T5.IJIOTO H 4) cpaKTOpH OT xpaHeHeTO H ,[(HeTaTa (KaTO rrpeKOMep-
HaTa KOHCYMa:o;m1 Ha KocpenH HJIH 3axap ). CTpaTerHH 3a crrpaB51He c rrpH'l!HHHTe Ha cPH3nqe-
CKOTO p~BHHIIJ;e me HaMepHTe B rreT rnaBH OT T03H Hap'hqHHK. Dw8a 4 npe,[(nara TeXHHKH
3a ~HIImHe, KOHTO me BH IIOMOrHaT ,[(a rrpoMeHHTe MO,[(eJia Ha ,[(HIIIaHeTO CH - IIJIHTKOTO
JlJllllaHe Ha HHBOTO Ha r'hp.[(HTe, KOeTO ,[(OIIpHHaC.H 3a TpeBO)l(HOCTTa. Ta3H rnaBa OIIHCBa .
CDmo .[(~e TeXHHKH 3a .[('hJI6oKa penaKcaQH51, qn.HTO :u:eJI e ,[(a HaMaJI5.IT MYCKYJIHOTO Harrpe-

[ jf(Cmre H B'h3.[(elicTBHeTo Ha cTpeca - rrporpecHBHa MycKynHa peJiaKca:o;n51 n Me.[(nTa:U:H51.

Ilpn pe)J.OBHa rrpaKTHKa BC51Ka OT Te3H TeXHHKH me BH IIOMOrHe ,[(a ce qyBCTBaTe rrpHHD;HII-
no no-cno~oiiHH H MO)l(e ,[(a HarrpaBH yrroTpe6aTa Ha TpaHKBHJiaHTH H3JIHIIIHa.
[ D1aBaTa, nocBeTeHa Ha crropTyBaHeTo, rro.[(qepTaBa rron3aTa OT pe.[(OBHHTe aepo6Hn
YJlpa~emui:. MHoro OT KnneHTHTe MH ca ycTaHoBnnn, qe pe.[(OBHoTo crropTyBaHe e Hau-
ecjjuK~cHama cTpaTern51 3a HaMaJI51BaH_e Ha MYCKYJIHOTO Harrpe)l(eHHe, cTpeca, a cne.[(oBa-
. TCJt~o-!I mi TpeBO)l(HOCTTa (KaKTO xpOHHqHa, TaKa H OCTpa).Dzaea 15 pa3rJie)l(,[(a MHO)l(eCTBO
' npo~e~ B xpaHeHeTo, KOHTO me BH IIOMOrHaT ,[(a HaMaJIHTe TpeBO)l(HOCTTa. Te BKJIIO'l!BaT
CIJ,:~f~Umpalie Ha CTHMyJiaHTHTe H BemecTBaTa, KOHTO CTpecnpaT T5.IJIOTO, H aK:o;eHTHpaHe
,. :~~ xp~HHTe li .[(06aBKHTe, J(OHTO rroomp51BaT IIO-CIIOKOHHaTa Harnaca. I'.aaea 16 pa3- .
. . e~a MHO)l(eCTBO 3,[(paBOCJIOBHH rrpo6neMH, KOHTO MOraT ,[(a 3a,[('hJI6oqaT TpeBO)l(HOCTTa
...; :;3T~llJ.emieTo Ha Ha.[(61>6peqHHTe )l(Jle3H, IIMC, ce30HHOTO acpeKTHBHO pa3cTpolicTBO
· ·. __~CJ>RHeTo. Bcn'l!KH Te Tp516Ba ,[(a 6'h.[(aT a,[(pecnpaHH rrpn KOMIIJieKcHaTa rrporpaMa 3a
,. np~:zto.TuiaaHe Ha TpeBO)l(HOCTTa. H HaKpa51, I'.aa8a 17, pa3rJie)l(,[(a CHTyaQHHTe, B KOHTO e
.~ -··- -,·!:ec:m110.n:a B3HMaTe Me,[(HKaMeHTH Hape,[( c pHCKOBeTe H IIOJI3HTe Ha BCeKH OT OCHOBHHTe
' :; "-~~~ae JieKapcTBa, li3IIOJI3BaHH 3a JieqeHHe Ha TpeBO)l(HHTe pa3CTpOHCTBa.
 78 E)J:MbH)J: EOPH f(A CE CllPABHM C TPEBOJKHOCTTA H <POEHHTE

EMOL\MOHanHo paeHMll\e

IIorHCHanITe t.fYBCrBa - oco6eHO C,IrI>P)l(aHir.Hr fH.HB - Morar ,I(a 60,I(ar MHOrO Ba)l(Ha
,I(OIIpHHacmn;a rrp11q1rna KaKro 3a xpomrqHaTa rpeBO)KHOCT, raKa Ii 3a IIpHCTbIIHTe Ha na-
HHKa. qecro rraHHKara e caMp npHKpHTHe 3a rrorHCHaTH.H rmrn, OPia5IHIIe, MbKa HnH 6e3.
Ha,U:e)!(,IJ;HOCT. MHoro xopa c rpeBO)l(Hll pa3CTpoiicrBa ca· H3pacnH B ce.MeHCTBa, KOHro He
Hac'hpqaBar H3pa3.HBaHero Ha qyBCTBara. KaTo B'h3pacTeH MO)l(e ,I(a Bn e Tpy,u:Ho ,u:opH .na
H,I(eHrmpm:i:11pare KaKBO tIYBCrBaTe, or.u:e rro-ManKo IIbK ,I(a H3pa3HTe Te3H qyBcrB·a. Dzaea --
12 ,u:aBa KOHKperHH HaCOKH Ii CTpaTerHH 3a

• OrKpHBaHe Ha CHMIIrOMHTe Ha IlOTIICHaTHTe qyncTBa

• ll,n:eHrHcPHI(HpaHe Ha TOBa KGKBO qyBCTBare u

• YcBO.HBaHe Ha yMeHHeTo ,u:a H3pa35IBaTe qyBcTBaTa CH

• Pa3KpHBaHe Ha qyBcrBara BH npe,I( ,n:pyrH xopa.

l j

<Po61111re rrocrO.HHCrBar 3apa,I(H e,I(HO-e,I(HHCrBeHO IIOBe,I(eHHe: or65IrBaHero. )J;oKaro

OT6.HrnaTe IIIOcPHPaHero no MarHcrpamI, rrpeMHHaBaHeTO IIO MOCrOBe, roBopeHero rrpe)l
rry6n11Ka 11nli ,u:a ocraBare BK'hID:Il caM, CTpax'hr BH OT Te3H CIITyau;mr me yrropCTBa. <l>o·
6H.Hra BH ocraBa, r'hii: Karo or6.HrnaHero 6Irna B'h3Harpa,I(eHo: He BH ce Hanara ,I(a n0Hac.s1re
rpeBO)!(HOCTTa, KO.Hro 6HXre Il3IIHranH, aKO ce mrrpaBHTe rrpe,I( o6eKra Ha crpaxa CH. Dzaea 7
OIIHCBa CTparerHH c ,I(OKa3aHa eqmKaCHOCr B npeO,I(On5IBaHero Ha <Po6nnre. ,lJ;eceHCH6mm·
3al(mI qpe3 BH3yanH3al(H.H BH Il03BOn.HBa IIbpBO ,I(a ce II3IIpaBHre npe,I( CTpaxa CH B yMa CH
Karo CH rrpe,u:craB.Hre orHOBO Ii orHOBO, qe MO)!(ere ,n:a ce cnpaBHre c Hero ,I(06pe. Pe_ aJI·
HaTa ,n:eceHCH6HnH3al(H.H e CBbp3aHa c ,u:e:H:crBHrenHOTO H3npaB5IHe npeJJ; <Po6H5Ira Bll - HO
c ITOMOI.I(ra Ha rro,n:Kpen.HI.I( qoBeK Ii crbITKa no Cr'hIIKa. Mo)!(e 6H Haii-Ba)l(HaTa qepTa H3
,I(Bara BH,n:a ,n:eceHcH6HnH3al(mI e, qe pa3,I(en.Hr Ha ManKH crnrrKH rrpoueca Ha H3rrpaB5IHe
npe,I( o6eKra Ha crpaxa BH. .
lliKoH rroBe,n:eHH.H rroor.u:p.HBar rrpHcrnrrHre Ha rraHHKa. OrrHrHre ,I(a ce 6opHre ttJJll
,I(a ycrowre Ha rraHHKara o6HKHOBeHo caMo .H 3ac11nBar. B noBeqero c.rryqaH He e Bb3Mo)K·
Ho BoneBo ,u:a rrpeo,n:oneere rraHHKara. Dzaea 6 rrpe,I(nara crparerHH 3a MHHIIManH3MpaHe
Ha rraHHKara rrpH B'h3HHKBaHero ll:. YcBO.HBaHero Ha YMeHHero ,I(a Ha6nIO,I(aBare H .ua ce
ocraBHre Ha renecmITe CH~IIrOMil Ha namIKara, BMecro ,u:a pearHpaTe Ha T.HX, Bepo5ITHO
e Haii-Ba)l(Hara IIOBe,U:eHqecKa rrpOM.HHa, KO.HTO MO)!(eTe ,I(a HarrpaBHre. KoHKpeTHil TeXHll"
Kll Karo pa3rOBopa c ,I(pyr l!OBeK, orBnHqaHero Ha BHIIMaHHeTO, cPH3HqecKaTa aKrHBHOC1i
H3pa3.HBaHero Ha rrorpe6HOCrHTe H qyBCTBaTa, KOpeMHOTO ,I(HIIIaHe H IIOBTap.HHeTO Ha yr··
Bbp)!(,U:eHIDI MOraT ,z:i:a yBemillaT CITOC06HOCTTa BH aKmUBHO oa :;;; cnpaBRme C renecHHT~
.CHMITTOMH Ha rraHHKaTa, BMeCTO naCHBHO ,I(a pearHpaTe Ha T.HX.
.. --- __-,
 BJJ3CTAHOBHBAHE: KOMIIHEKCEH IIO/{XO/{ 79

rn . .. '::i.ubaoBa, KOeTO Cll Ka3BaTe B'bTpenrno - TaKa HapeqemHIT B'bTperneH MOHOJIOf - OKa3Ba

'--
titi3·oM'!i'o
Bb3,[(eHCTBlle Bopxy TpeBO)l(HOCTTa BIL XopaTa c BCllqKn Bll,[(OBe TpeBO)l(Hll pa3-
3· . eipo~c~Ba ca CKJIOHHll KbM rrpeKOMepHO ,,aMH aKo" MllCJieHe ll rrpe,nBapnTeJIHO Cll rrpe,[(-
. craa~T Hali-JIOlliMJI B'h3MO)l(eH M3XO,[( OT n3rrpaBJIHeTo rrpe,[( o6eKTa Ha cTpaxa. CrrnarnBaHe-
1
10 _ {ip~3 i;,,aMn aKo" cueHapnn o6liKHOBeHo ce Hapnqa TpeBora. CaMoKpnTnqHoTo MncneHe
IQ '------- ;Ji: n~P.<IJeKI(llOHllCTKll5IT BbTperneH MOHOJIOr (MHCJIH, KOHTO 3arroqBaT c ,,A3 6n Tp.H6BaJio",
' ~,~_jp~6~a", ,,A3 CbM ,[(JI'b)l(eH") CblI(O IIOOII(pHBaT TpeBO)l(HOCTTa. ,
___ \; ..tfl/aea 8 rrpe,[(cTaBJI KOHKpeTHM cTpaTernn 3a pa3II03HaBaHe n npomueooeucmBue Ha
. J.teCTpyK:llBHMTe MllCJIOBHll MO,[(eJIM. KaTO rrpoMeHHTe HeraTHBHll5I BbTRellieH MOHOJIOr B
.· ifo~no,nKpeII5III(M, n3rpa:>K,[(alI(n caMoyBepeHocT TBnp,[(eHMJI, II(e 3arroqHeTe ,na rrpeo,[(OJIJI-
. .Bi\Te~:~J'konelliHMTe HaBll1(ll KaTO TpeBora, caMOKpllTllqHOCT ll rrepcpeK1(ll0Hll3'bM, KOHTO
t y~ek,,q§~ifaBaT TpeBO)l(HOCTTa .
.. .', B ocHoBaTa Ha rrpoBoKnpalI(MJI TpeBO)l(HOCT BnTperneH MOHonor CTOHT n·o2pewnume
,.v6e~l~d-eHUR 3a ce6e CH, ,[(pyrnTe ll CBeTa, KOllTO rropa)l(,[(aT TpeBO)l(HOCT B'"bB Ba)l(Hll OTHO-
uteHH~~' A1w HarrpnMep Ce B'"b3IIplleMaTe KaTO Hea,[(eKBaTeH B cpaBHeHMe C ,npyrnTe - llJill
fHOK)l;aTe BbHlliHll.H CBJIT KaTO orraCHO MJICTO, II(e ll3IIllTBaTe TpeBO)l(HOCT, ,[(OKaTO He rrpo-
.MCliHfe Te3ll OCHOBHll Harnacn. Dza8a 9 OIIllCBa CTpaTernn 3a ll,[(eHTllcplll(llpaHe ll rrpOTH-
L. - DO].~eHCTBne ' Ha rrorpelliHMTe y6e)K,[(eHM.H, KOMTO ,[(OIIpHHaC.HT 3a TpeBO)KHOCTTa.
·~ O

re
_~~ Me>t<Ayln11.1HocrHo paeHM~e
~> -;r~·t(,: ,~.:.'' '.~ t .• ' - .

fo~~;Aa qacT OT TpeBO)KHOCTTa, KOHTO XOpaTa ll3IIllTBaT, rrpOll3Tllqa OT Tpy,nHOCTHTe

n·:~-eifiynnqH:ocTHMTe OTHorneHnJI. KoraTo BM e TPY.[(HO ,na pa3KpneTe ncTMHCKMTe cn qyB-
-- CTB.~ ii rro'fpe6HocTn rrpe.n ,I1;pyrnTe, MO)l(e ,na ycTaHoBnTe, qe TpyrraTe pa3oqapoBaHMe .no
·:· T~ii"K a-fa,· B KO.srTo ce qyBcTBaTe xpoHnqHo HarrperHaTM n TpeBO)KHH. CnlI(OTo Ba)l(H M Kora-
!O
TQ QTe-'. !£ecnOco6Hn ,[(a IIOCTaBMTe rpaHM1(M llJill ,[(a OTKa3BaTe Ha He)KeJiaHMTe ll3MCKBaHM5I
_. ~~~.~lfo#~li Ha ,I1;pyrnTe. Dzaea 13 rrpe,[(nara MHO)KeCTBO crpaTernn, KOMTO II(e BH HayqaT
· J.ln~tcto'JiBaTe rrpaBaTa cn n ,[(a n3pa3JIBaTe ncTnHcKnTe cM )l(eJiaHn.sr n qyBcTBa. YBepeHoTo
. ~6~Ba~e· ocnryp.srBa HaqnHll .na IIOKa)l(eTe KaKBO MCKaTe llJill He llCKaTe no HaqnH, KOHTO
·' _ln,fi,~B~ "yBa)KemieTo BM K'"bM ,[(pyrnTe. Ce6eyTB'"bp)l(,[(aBaHeTO e MHOfO ' Ba)l(Ha qacT OT B'"b3-
_··.C!~¥r9~11,re.mrn.sr rrpouec, oco6eHo aKo cTpa,[(aTe oT aropacpo6n.sr nnn .counanHa cpo6nJI.
/. - v:~~HlleTo ,na pa3rOBap5ITe 3a CbCTOJIHHeTO CM c ,[(pyrnTe C'"blI(O e Ba)l(Ha CT'"bIIKa B'"bB
!O
-- :, M.3~~~~~.~ lirenHirn rrpouec. HaqnHnTe ,[(a ro HarrpaBMTe ca orrncaHn B Kpa.sr Ha DwBa 6.

,. :2t .:·,~~r. ··. · .

·. '.' ~-~BHH~eTO Ha ,,l.lSlnOCTHaTa Cbll(HOCT" {caMOOl.leHKa)
, .. .,_it:·,;,~ ·, •_, .

/ . /f ~~- B~Clll.JKM .norrpnHaCJIII(ll rrpHqllHM 3a TpeBO)KHMTe pa3CTpOHCTBa HllCKaTa caMooueH-

..; ta;·· I• ,
,; - ~l?_e~__HaII-Ba)KHMTe. Mo)l(e ,[(a cTe H3pacHaJIM B ,nMccpyHKUH.OHaJIHO ceMeiicTBo, KoeTo
v .

--\.-'--""':
. ~ no --
:'\ ··~-\ ., .~pe.n;~TBOM pa3nnqHn cpopMn Ha nnrneHne, MarrTpeTMpaHe nnn rrpeHe6pernaHe - BM e
.~- · ~;ai~PaiJ<fL1<i o~emrnare HHCKO co6crneHarn en 1mqHocr. Bpe3y11rnr MOJKe Lia npeHecere a
. ' ~ ~?9)'Ta ,[(1:>JI60KO 3aJiermtJill l.!YBCTBa Ha HeyBepeHOCT, cpaM ll Hea,[(eKBaTHOCT, KOHTO ca
,:_ :, ;_ {!: .~·· ..
'.le
 80 E,[(MbH,[( EOPH !fA CE CIIPABHM C TPEBO)J(HOCTTA H <POElfHTE

CKJIOHHH .n;a ce npo.srn.srnaT - Ha II0-3a6eJie)l(HMO HHBO - KaTO npHCTbnH Ha naHHKa, CTpax

OT H3npaB.sIHe npe.n; B'bHillHH.sI CB.sIT ( aropacpo6H.sr), CTpax OT YHH)l(eHHe ( COU:HaJIHa cpofo151)
mrn reHepaJIH3HpaHa TpeBO)l(HOCT. qeCTO HHCKaTa caMOOU:eHKa e CB'bp3aHa c BCHqKRTe
MHoroo6pa3HH .n;onpHHac.snu:H cpaKTOpH, onHCaHH no-rope H B qacTHOCT c JIHnCaTa Ha ca-
.J
MOyBepeHOCT, caMoKpHTHqHocTTa HJIH nepcpeKU:HOHHCTKH.sr B'bTperneH MOHonor H Tpy.n;Ho-
CTHTe c H3pa3.sIBaHeTO Ha qyBCTBaTa.
HMa MHoro HaqHHH 3a H3rpa)l(.n;aHe Ha caMoqyBCTBHeTo. Co3.LJ;aBaHeTo Ha no3HTMBHa
npe~~Ta_Ba 3a T5IJIOTO, IIOCTMraHeTO -Ha KOHKpeTHM u:eJIH M npOTHBO.LJ;eHCTBHeTO Ha Hera~
J
TMBHH5I B'bTperneH MOHOJIOr qpe3 n03HTHBHH TB'bp.n;emUI MOraT .n;a noMOrHaT. MHoro OT
KJIMeHTMTe MM ca ycTaHOB5IBaJIM, qe e oco6eHo noJie3HO .[(a KYJITMBMpaT Bp'b3Ka c oememo ,,
Bompe 8 mRX. To Ba .n;eTe e OHa3M qacT OT Bae, K05ITO e cnOHTaHHa H HrpMBa, HO C'bll(O
TaKa HOCH HeyBepeHOCT, cpaM HJIM 6oJIKa, BepO.sITHO OCTaHaJili OT .n;eTCTBOTO BM. Han'bJIHO
B'b3MO)l(H0 e .[(a KOMIIeHCMpaTe Hea.n;eKBaTHOTO OTHOIIIeHMe Ha po.n;MTeJIMTe CM KaTO ce npe-
B'bpHeTe B CMJieH, rpH)l(OBeH po.n;MTeJI Ha TOBa B'bTpeIIIHO .[(eTe. DzaBa 14 onMCBa KOHKpeTHII
CTpaTefHH H ynpa)l(Hemrn 3a yKpenBaHe Ha caM011YBCTBHeTO BM .

- EK3HCTeH~HanHO M AVXOBHO paBHH~e

IloH.sIKOra xopaTa ycn.srBaT .n;a no.n;o6p.srT BCHqKH Belle onHCaHH paBHMI..IJ;a H naK H3IIMTBaT
TpeBO)l(HOCT M 6e3rroKoiicTBO. Te ycern:aT CM'bTHO 11yBCTBO Ha Hey.n;OB?JeTBopeHHe, npa3HOTa
HJIH OTerqeHHe OT )l(HBOTa, KOeTO MO)l(e .n;a .[l;OBe.[(e .[(0 naHHKa MJIH .[(0 xpoHMqHa, reHepam1-
3MpaHa TpeBO)l(HOCT. lliKoM' OT KJIMeHTMTe MM ycTaHOB.sIBaT, qe OKOHqaTeJIHOTO ,,pernemie"
Ha npo6JieMa MM c TpeBO)l(HOCTTa e .n;a HaMep.srT u:eJI HJIH IIOCOKa, KOMT-9 OCMMCJI5IT )l(IIBOTa
HM. qeCTO TOBa 03HaqaBa .n;a CM HaMep.srT npocpecH.sr, K05ITO peaJIH3Mpa MCTMHCKHTe MM Ta-
- JiaHTH H HHTepecM. E.n;MH OT KJIMeHTHTe MM pa3BH TaJiaHTa CH Ha xy.n;mi<HMK H TOBa MY OCHrypn
TBOp11ecKa H35IBa. CMMnTOMMTe Ha TpeBO)l(HOCTTa (KaKTO II Ha .n;enpecirnTa) MOraT .[(a 60.n;ar
HaqMHa, no KOHTO .n;yrnaTa BM Kapa .n;a H3CJie.n;BaTe M OC'bIIJ:eCTBHTe HepeaJIH3HpaHM5I noTeH-
U:MaJI B )l(IIBOTa CM, Bee e;::i:Ho .n;aJIM TOBa BKJIIoqBa HHTeJieKTyaJIHO pa3BHTMe, eMOU:HOHaJIHO
pa3BHTMe MJIM .[(OpM no-HCTHHCKa Bp'b3Ka c THJIOTO. BMecTo .[(a B'b3IIpMeMaTe naHHKaTa mrn
cpo6HHTe CH npocmo KaTO peaKU:H.sI Ha HeraTMBHH cpH3M11eCKM, eMOU:MOHaJIHH MJIH MeHTaJIHll
cpaKTOpH, MO)l(e c ll3HeHa.n;a .n;a OTKpHeTe, 11e Te ca 30B .n;a peaJIH3MpaTe n'bJIHM.sI CH noTeiiu:narr.
3a MHOfO xopa .[l;'bJI60KaTa .n;yxoBHOCT OCHryp.srna Ba)l(Ha n'bTeKa K'bM B'b3CTaHOB.sIBaHe-
TO OT TpeBO)l(HOCTTa. )J;BaHa.n;eceTCT'bIIKOBHTe nporpaMH ca .[l;OKa3aJIM MOI..IJ;Ta Ha .n;yxoB-
HOTO npo6y)l(.n;aHe B o6JiaCTTa Ha 3aBMCHMOCTMTe - H C'bID;OTO Ba)l(H 3a B'b3CTaH<?BHBaHeTO
OT TpeBO)l(HM pa3crpoiicTBa. Pa3BHBaHeTo Ha Bp'b3Ka c BHcrnaTa CHna (HapeqeTe .sr Eor, iUYx
llJIH KaKBOTO )l(eJiaeTe) MO)l(e .n;a OCMrypH MOf'blIJ;M cpe.[(CTBa 3a nOCTHraHe Ha B'bTpernHa cu-
rypHOCT, CHJia, .n;yrneBeH nOKOH H HarnacaTa, 11e B'bHIIIHIUIT CB5IT e .n;o6po)l(eJiaTeJIHO M5ICT0.
EK3HCTeHU:HaJIHo-.n;yxoBHOTO paBHHW:e Ha B'b3CTaHoB.srBaHeTo e pa3rne.[(aHo B DzaBa 19.

-~
 B'b3CTAHOBJJBAHE: KOMIIJIEKCEH IIOl(XOI( 81

Lf eTHPH npMMepa 3a KOMnneKcHa nporpaMa

3a Bb3CTaHOBSIBaHe
Mo)l(e for rrpe,n:HIIIHH.sIT pa3,n:en e pa311rnpHJI pa36HpaHeTo BM 3a pa3JIHqHHTe paBHHJ.na,
. t ..... . ~

. , , l(OHTO rracTBaT B KOMIIJieKCHll51 IIO,[(XO,[( KbM Bb3CTaHOB51BaHeTO OT TpeBO)l(Hll pa3CTpOH-

.~ -
·. • : .¥ crBa. 3a ,n:a ro KOHKpeTH3HpaMe, HcKaM ,n:a .rroMHCJIHTe KaK 6H H3rJie)l(,n:an T03H rro,n:xo,n: B ·
. ~ -,~ ~eTHpll KOHKpeTHll cnyqa.s1. qeTHpHTe . rrpHMepa ca CbmHTe, KOHTO 6.s1xa rrpe,n:cTaBeHH B
-- ·- ~-·..,:.··~·~·iia.tianoro Ha DtaBa t H orpa3JIBaT qerHpHTe Hali-qecro cpemaHH rpeBO)l(Hll pa3crpoli-
. ·. ··~TBa: rrpHCTbIIH Ha rraHHKa, aropacpo6H5I, CO[(llaJIHa ¢o6H51 H o6ceCHBHO-KOMIIYJICHBHO
. : p a~·cTpOHCTBO. )J;oKaTO qerere BCeKH OT rrpHMepHTe, MO)l(e ,n:a 3arroqHeTe ,n:a OCb3HaBaTe
·. KOH crparerHH HCKaTe ,n:a BKmoqHTe B co6cTBeHaTa CH Bb3CTaHOBHTeJIHa rrporpaMa. Ta6-
., Jzl/l/qt!la Ha erfjuKacHocmma II l(HeBHUKom Ha ceiJMuimama npaKmuKa cne,n: rrpHMepHre
;·
t
·.me'
BHIlOMOrHaT ,n:a pa3pa60THTe rro-rro,n:po6Ho co6cTBeHaTa CH YHHKaJIHa rrporpaMa.
· ,.
,
J'
' . . t ..
• : •

' '
. ' :,
'-- ' .., '

. . ·.:\
·, .
<;103aH: naHuztecKo pa3cmpoucmeo
_ ./;

. . - · Mo)l(e 6H CH crroMH.sITe or DzaBa 1, qe CI03aH ce 6y,n:ena BCJIKa Hom or rrpHCThIIH Ha

. <:. rraHHKa, rrpH,n:py)l(eHH OT Cbp[(e6HeHe, CBeTOBbpTe)l( II CTpaxa, qe me yMpe. T.s1 CTaBaJia OT
. ·.· JierJIOTO ll ce OIIHTBaJia ,n:a rrporoHH Te3H CllMilTOMll, HO ce qyBCTBaJia Bee rro-TpeBO)l(Ha ll
. rro.~ rpeBO)l(Ha Koraro TOBa He ce cnyqBano, II rrpeKapBana qac HJIH rroBeqe, pa3xmK,n:aliKH ce
II3 KbI.IJ;aTa. Y)l(aceHa H o6opKaHa, rn ce 6e3IIOKOJIJia ,n:am1 H.sIMa ,n:a rronyqH HHcpapKT. Cne,n:
c.e,n:Mmi;a IIOBTap.s1mH ce rrpHCTbilll Ha rraHHKa T51 CH 3aIIa3HJia qac rrpH Kap,n:HOJIOr .
. ·; · ·: ·. ·,Z:(a· rrpe,n:rronmKHM, qe Kap,n:Honor'hT e 6HJI Ha.sicHo c rpeBO)l(HHTe pa3crpolicrna. Cne,n:
H3KJUQqBaHeTO Ha BC.sIKaKBH Cbp,n:eqHll rrpo6JieMH, Kap,n:HOJIOf'hT IIOCTaBHJI ,[(HarH03aTa
•.. ' . ,,riaHHq ecKO pa3CTpOHCTBO" H 5I H3IIpaTHJI rrpH TeparreBT, crre[(HaJill3Hpam B neqemieTO Ha
. cpo6HH H rraHHKa. To3H reparreBT pa3pa6oTHJI KOMrrJieKceH rro,n:xo,n: 3.a ·JieqeHHe c pe,n:m.i;a
:., KOMiroHeHTH, rrpe,n:Ha3HaqeHH ,n:a HaMaJIJIT rrpo6neMa Ha C103aH Ha cPH3HqecKo, eMO[(HO-
.. ,·. HaJIHO R YMCTBCHO paBHHIII;e .
. .·.. :. ::_,; IIopBO, TeparreBTbT 51 ll3IIpaTHJI rrpH lIHTepHHCT, 3a ,n:a H3KJIIOqH BC.sIKaKBH ,n:pyrH qm-
~ ... ·3H'1eCKH IIpHqllHH 3a rrpo6JieMa ll Karo XHIIepTHpe03a, XllIIOrJIHKeMH.sI, rrponarrc Ha MHT-
. P_ClJIHaTa Knarra II ,n:e¢H[(HT Ha MarHe3HH-KaJI[(HH. Cne,n; Karo Te3H B'h3MO)l(Hll Me,[(H[(HHCKH
rrpo6neM H 6HnH H3KmoqeHH, C103aH 3arroqHana cBo.s1ra Bb3CTaHoBHTeJIHa rrporpaMa qpe3
L.....
. ycB9HBaHe Ha TeXHllKHTe 3a KopeMHO ,[(HIIIaHe, KOHTO ll IIOMaraJIH ,n;a 3a6aBH cPH3HOJIOrllq-
. -_ ".;· '" liaia peaKu;irn, c'hrrbTCTBama rrpHCT'hrra Ha rraHHKa (BM)!( DzaBa 4). TeparreBT'hT rroHcKan
·\· OT' HeH· ,n:a rrpaKTHKyBa H. rrporpecHBHara MYCKYJIHa penaKcau;H.s1 BCeKH,n;HeBHO (DtaBa 4),
·'.--~>3a ,n;a n pHyqH r.s1noro cH necHo ,n;a ce orrrycKa. Pe,n;oBHara rrpaKTHK~ Ha rrporpecHBHara
· ;,, · ~ M)'~_KYJIHa penaKca[(H.sI HMa KYMYJiaTHBeH e¢eKT ( comoro Ba)l(H 3a pe,n;oBHaTa rrpaKTHKa Ha
·,:,'{BC.sI~a ,n:pyra TCXHH.Ka 3a ,[('bJI60Ka penaKCa[(ll51 KaTO BH3yaJIH3a[(ll51Ta llJlll MC,[(HTau;mITa) .
. :·.~~·- ~... § iie,t( IDn<onKo ce,n:MH[(H C103aH 3a6e11513ana, qe ce qyBCTBa rro-crroKoliHa npe3 tffuzomo
'·.· ' Bpe.A!:e: B .D;OIIbJIHCHHe K'hM TeXHHKHTe 3a ,[(HIIIaHe H ,[(bJI60Ka penaKCa[(H51 T51 Tp516BaJIO .n;a
._ ;~:· ...~!JopT)'Ba pe,n;oBHo 11 eHeprHqHo (BM)!( DzaBa. 5). Mo)l(eJia caMa ,n;a H36epe crropra, Ho 3a
.. ~-·.·=~~: n_p~,[(IIOqHTaHe 6HJIH aepo6HHTe yrrpa)l(HCHH51 B rrpO,[(bJI)l(CHHe Ha IIOJIOBHH qac qerHpH _,n;o
..: . ·· IIeT IrbTH ce.n;MHqHo. Pe,n;oBHOTO crropryBaHe Hape,n; c .ri;HxareJIHHTe TeXHHKH II .ri;nn6oKaTa
- · .. · . pe~aKcau.H.s1 rroMorHaJIH 3a o6neKqaBaHe Ha rrpeKoMepHoTo MYCKYJIHO Harrpe)l(eHHe, MeTa-
. 'r.?-~;;,:w ;··~· ~ .'
 82 E,[(MbH,[( EOPH ,l(A CE CllPABHM C TPEBO)[{HOCTTA H <POEHHTE

6omnHpa1u1 H3nmII'hKa OT a,n;peHanHH, HaManmm y.H3BHMOCTTa li 3a BHe3aIIHH rrpHCT'hIIH

Ha TpeBO)J(HOCT II rroBHIIIHmi ~.HnocTHOTO iI yceII(aHe 3a 6narorronyqHe. Ta3H K~M6HHa~H.H
OT penaKca~H.H II CIIOpT HanpaBHnH ,[(OCTaT'hqHo, 3a ,[(a HaMan.HT HHTeH3HBHOCTTa II qecTo-
TaTa Ha IIpHCT'hIIlITe Ha naHHKa.
OcBeH ToBa, TepaneBT'hT Ha CI03aH OTKpHn, qe T.H nHe TpH ,n;o qeTHpH qaurn Kacpe Ha
,n;eH. BorrpeKH qe 3a H.HKOH TOBa e rroHociIMo KonnqecTBO, rroBeqeTo xopa c rraHHqecKo
pa3CTpOHCTBO ycTaHOB.HBaT, qe C'hCTO.HHlieTO HM ce BnoIIIaBa ,[(OpH OT ManKlI KOnHqecTBa
KocpenH. CI03aH Tp.H6Bano nocTeneHHO ,n:a eJIHMHHHpa KocpenHa H ,n;a 3aMeHH HopManHoTo
Kacpe c 6e3KOcpeHHOBO. HeiiHH.HT TeparreBT H rrperropoqan C'hII(O 6anaHc-l ipairn ,n:HeTa rrpe-
,Il;lIMHO OT ~enH II Henpepa6oTeHH xpaHH c MHHHManHO ,n:o6aB.HHe Ha 3axap II con. OcBeH
TOBa 5I IIOC'hBeTBan 3a B3HMa ,n:o6aBKH OT BHTaMHH B-KOMIIJieKC, BHTaMHH c II Kan~lIH II
MarHe3HH.
Cne,n: ToBa TeparreBThT Hayqttn CI03aH Ha TexmIKH, qpe3 KOHTO .tia rrpeK'hCBa rrpHCT'hrra
Ha rraHHKa, OII(e II(OM 3a6eJie)J(H no.HBaTa Ha CHMITTOMHTe (BH)J( DwBa 6). Te3H TeXHHKH
BKnIOqBaJIH: ,[(a ce o6a,n;H Ha rrpH.HTen, ,n:a ce HaTOBapH cpH3HqecKH KaTO BopIIIH ,Il;OMaKHHCKa
pa6oTa HnH ,n;a orrliIIIe qyBCTBaTa CH . B ,n:HeBHHK, aKo H3ITHTBa rH.HB HnH pa3oqapoBaHHe.
....,
Enno OT,IJ;eneHo crre~HaJIHO BHHMaHHe Ha BoTpeIIIHH51 li MOHonor - KaKBO CH Ka3Bana rrpH
caMaTa IIOJIBa Ha CHMIITOMHTe Ha naHHKaTa (BH)l( I'.rla6a 8). TeparreBT'hT ycTaHOBHJI, qe CI0-
J
3aH e CKnOHHa ,IJ;a ce rrnaIIIH II ,n:a 3aCHnBa rraHHKaTa KaTO CH Ka3Ba HeII(a OT po,n:a Ha ,,AMII
aKo rronyqa HHcpapKT?", ,,He Mora ,IJ;a ro rroHeca!" ,,TpH6Ba ,n:a ce H3M'hKHa OTT)'K!" Toii 5I
..J
, HayqHn ,[(a 3aMeH.H T03H nnarneII( MOHonor c ITO-II03HTHBHH, rro,n:KpeII5III(H TB'hp,n:eHH51 KaTO
,,Mora ,n:a ce crrpaB.H c Te3H yceII(aHH.H", ,,Mora ,n:a ce ocTaB.H Ha yceII(aHeTo u ,n:a H3qa-
KaM TpeBO)l(HOCTTa MH ,IJ;a HaManee", ,,Mora ,n:a OCTaB.H T.HJIOTO .n;a CH CB'hpllIH pa6oTaTa II
TOBa II(e OTMHHe". Cne,[( KaTO ynpa)J(H51Bana Te3lI ,,TB'hp,n:eHH51 3a crrpaB51He" MHOrOKpaTHO,
CI03aH ycTaHOBHna, qe MO)l(e npOCTO ,n:a 1w6JZ100a6a TeneCHHTe CH CHMIITOMH, BMeCTO ,n:a
pearHpa Ha T51X. Cne,n: H3BeCTHO BpeMe Beqe forna B C'hCT051HHe HaII'hJIHO ,n:a H3651rna Te)l(-
K.HTe npHCT'hIIH Ha rraHHKa. TepaneBT'hT C'hII(O TaKa rroMorHan Ha Cro3aH ,n:a H,n:eHTHcpH~Hpa
IUIKOH OT cpyH,IJ;aMeHTaJIHHTe, norpellIHH y6e)l(,IJ;eHH51 B OCHOBaTa Ha -IIOBe,[(eHHeTO H (BH)l(
Dw6a 9). T51 3arroqHana ,[(a ce OT'hpCBa OT TaKHBa OCHOBOIIonaraII(H BH)l(,IJ;aHlI51 3a ce6e CH
KaTO ,,Tp516Ba ,[(a ycrr51BaM B'hB BcHqKo, KOeTO rrpaB5I", ,,)l{lIBOT'hT e 6op6a", ,,Bc:aqKQ Tp516-
Ba ,n:a 60,IJ;e Han'hnHO rrpe,[(BH,[(HMO II no,n: KOHTpon". 3anoqHaJia ,[(a rrpHeMa )J(HBOTa ManKO
no-neKo II ,IJ;a rne,n;a Ha HeH36e)l(HHTe MY rrpe,n:H3BHKaTencTBa no-orrTHMHCTHqHo. Pe3ynTa-
T'hT 6Hn 3HaqHTeneH crra,n; B npHH~HilHOTO HHBO Ha TpeBO)l(HOCTTa
IIocne,n;HH.HT npo6neM, CB'hp3aH c rraH:aqecKHTe peaK~HH Ha CI03aH, 6ttn CKJIOHHOCTTa
iI.
l
Il: HarronHo ,n:a rroTHCKa rHeBa n pa3oqapoBaHHeTo cn. MHoro 6op3o TeparreBT'hT Ha CI0_
3 aH
3a6eJI513an, qe T51 e Haii_;y.H3BHM~ 3a naHHKaTa B ,Il;HHTe, KOraTO· ce c6JI'hCKBana c MHO)l(eCTBO
pa3oqapoBaII(H CHTya~HH B pa6oTaTa CH. T51 6:ana H3pacHana B ceMeHCTBO, K'h,IJ;eTO OT
BCliqKH ce oqaKBaJIO ,n:a npaB51T Haii-,n;o6pOTO no CHnHTe CH 6e3 HHKOra ,n:a ce orrnaKBaT.
)J;npeKTHOTO H3pa351BaHe Ha qyBCTBaTa II IlOTpe6HOCTHTe He ce HacopqaBano II T51 ce Hay-
qlfna ,n:a IIO,Il;,Il;'hp)l(a rrpmITHa MaCKa rrpe,n: HeIT03HaTH II rrpirnTen}!, He3aBHCHMO KaKBO M3-
IIHTBaJia B'hTpeIIIHO. BonpeKH qe rropBoHaqanHo CI03aH He MO)J(eJia ,n:a ro IIOB.HpBa, HaKpa.H
rn 3aKJiroqnna, qe rraHHqecKHTe li peaK~HH He ca HMII(O rroBeqe OT MacKI1paHH CHJIHH qyB-
CTBa Ha pa3oqap _
o BaHne II _
rH51B. CrropTHara iI rrporpa:&rn iI rroMorHana ,n:a HeyTpanH3Mpa
qacT OT Te3H qyBCTBa, OCBeH TOBa T.H ycTaHOBHJia, qe iI e OT rron3a ,IJ;a OIIHCBa qyBCTBaTa CH
B ,[(HeBHHK BHHarH, KOraTO 3arroqBana ,n:a ce qyBCTBana H3HepBeHa.
 B'b3CTAHOBJIBAHE: KOMIIHEKCEH IIO/(XO/( 83

-·.<,./~-~:c ,_ Bo3CTaHOBHTeJrnara nporpaMa Ha C103aH BKJIIOT.JBarra pa3JIHT.JHH HHTepseHI(HH Ha qrn-

_'.:_ ' 3nT.JeCKO, nose,n:eHT.JeCKO, eMO[(HOHaJIHO H YMCTBeHO paBHHl1(e, o6o6meHH OT,n:ony.

~HXaTeJIHH ynpa)l<HeHHR
Pe,n:oBHO npaKTHKyBaHe Ha ,n:on6oKa penaKca1(H5I
Pe,n:oBHH aepo6HH ynpa)l(HeHH5I
EJIHMHHHpaHe Ha Koc})eHHa
IIo,n:o6peHHe B xpaHeHeTo, BKJIIOT.JHTeJIHO BHTaMHHHH ,n:o6aBKH

TexHHKH 3a cnpaBHHe 3a cnHpaHe Ha naHHT.JecKHTe

peaK[(HH npH nmrnara HM - Karo KopeMHO ,n:mnaHe H rexHHKH 3a
OTBJIHT.JaHe Ha BHHMaHHeTO

I1,n:eHTH$H1(HpaHe Ha HHKOH naHHT.JeCKH peaK[(HH Karo MaCKHpOBKa

3a rHeBa
YcB05IBaHe Ha yMeHHero ,n:a H3pa3JIBa pa3oT.JaposaHHero CH ycrHo
n ITHCMeHO

YMcmeeHo IIpOM5IHa Ha nnarnel[(HJI BbTperneH MOHOJIOr npH ITOJIBaTa

Ha naHHKa B no,n:KpenJil1(, ycnOKOJIBal1( MOHOJIOr
IIpaKTHKyBaHe Ha yTB'hp)l(,n:eHHJI 3a cnpaBJIHe
IIpeo[(eHKa Ha OCHOBOITOJiarall(HTe rrorpelllHH y6e)l(,n:eHHJI
H B'h3IlpHeMaHe Ha ITO-CITOKOHHO H JieKO BH)l(,IJ:aHe 3a )l(HBOTa

,._: - llpe3 KOM6HHarurnra OT BCHT.JKH Te3H HHTepBeHII;HH CI03aH ycrrJIJia ,n:a HaMepH rpaiiHO
- o6neKT.JeHHe 3a npHcnrrHTe Ha naHHKa. Illecr Meceri:a cne,n: HaT.Janoro Ha nporpaMara TJI
. .:_ n aK IlOH5IKOra ce T.JYBCTBa rpeBO)l(Ha, HO MHOfO PJI.IJ:KO -H3IlHTBa CHMITTOMH Ha rraHHKa. Ko-
. ·- - - .

-.-,- _raTo TOBa CTaHe, T5I pa3ITOJiara c MHO)l(eCTBO HHCTpyMeHTH, KOHTO iI Il03BOJI5IBaT ,n:a cnpe
--- - -· peaKirirnra, npe,n:H ,n:a e Ha6pana cKopocr.
--- - :__- ~~ -IlpH CI03aH nocrHraHeTo Ha rpaiiHo B'h3CTaHOBJIBaHe or rrairnKara 6e Bb3MO)l(HO 6e3
: _:-:~,_'lt3rion3BaHero Ha onrycKaHH c pe[(enra Me,n:HKaMeHTH. He BHHarH e raKa. Koraro naHHKa-
-. Ta e·:ronKoBa qecra HJIH CHJIHa, T.Je npeT.JH Ha pa6orara BM, Ha Bp'h3KHTe BH -HJIH Ha rrpHH-
- - _ ; l.XHriH:ara BM cnoco6Hocr ,n:a ¢YHK1(HOHHpare (HJIH Koraro He ce rro,n:,n:asa Ha no,n:xo,n:H Karo
- :~ .· r opeonHcaHHTe), MO)l(e 6H e yMeCTHO ,n:a B3HMaTe JieKapCTBa. AHTH,n:enpecaHT Karo Zoloft
-/~ : (ceprpanHH), B3HMaH B npo,n:'hJI)l(eHHe Ha rnecr Meceri:a ,n:o e,n:Ha ro,n:HHa, qecro e ,n:ocra
- -~ ·..., -i_ ~~Jie3eH B Te3H cnyqaH (BH)I( Dzaea 17).
- ----~- ~~-
-

·. ::!~: .:·\·#) / ·. . .
-_, .:· /::,·~"'.J~~O)l(e 6H CH crroMHJITe cnyqaJI Ha Cim,n:H or rrpHMepa B Dzaea 1. TJI He caMo nony-
-. -~- -- ;~~B~a npHCT'hITH Ha naHHKa, HO 3aIIOT.JHaJia ,n:a OT6Jirna H CHTyari;m1 KaTO Mara3HHHTe 3a
·_h ;~~.-~-· xp~~~Te1!HH CTOKH, pecropaHTHTe H KHHOTearpHTe, T'hM KaTO ce crpaxyBarra, T.Je TaM MO)l(e
1

· ::r;_ -~ J~'!. rionyqH-rrpncrnn. Cnmo raKa cepH03Ho ce rrpHTecHJIBana, T.Je M:o)l(e ,n:a iI ce Hano'.>KH ,n:a -
- ·~.-:"-~;nI?e ,n:a pa6orH. Or6JiraaHero Ha cHryari;HH rropa,n:H crpax or rraHHKa e KJIIOT.JOB 6ener Ha
~_,:~~~ · a~opa<Po6HJira. KaK 6H H3rJie)l(,n:ana KOMnJieKcHara B'h3craHOB-HTeJIHa nporpaMa 3a CHH,n:H?
' ~--;. . ' '
 84 E):(MbH):( EOPH JI,A CE CllPABHM C TPEBO)[{HOCTTA H cfJOEHHTE

Iloqnf BCHqKH HHTepBemJ;HH, onHcaHH B npHMepa C'hC Cro3aH, 6mrn H3nOn3BaHH II

npH CHH,nH, 3amoro H DI HMana npHCT'hnH Ha naHHKa. ,ll;HxarenHHTe rexHHKH, pe,noBHOTo
npaKTHKyBaHe Ha nporpecHBHa MycKynHa penaKcau;mr, pe.n:oBHOTO (no B'h3MO)J(HOCT ae-
po6Ho) cnopryBaHe H no.[(o6pemrnra B xpaHeHero 6Hm1 Bee Heo6xo.[(HMII 3a HaMammaHe
Ha cpH3HonorHqHmI KOMnOHeHT Ha naHHKaTa (BH)J( C'hOTBeTHHTe rnaBH B T03H Hap'hqHHK).
OcBeH TOBa T.5I ycBOHJia CbII.1;HTe TeXHHKH 3a cnpaBJIHe c naHIIKaTa, 3a ,na MO)J(e -,na oeucm-
ea, pea2upa, KOfaTO ycenI npH6mI)J(aBaHeTO Ha n'hpBHTe reneCHH CHMnTOMII
BMeCTO ,n;a
Ha naHHKara (BH)J( Dwea 6). OcBeH roBa, CHH,nH pa6orHna B'hpxy rrpoMJIHara Ha Bpe,nmu1
B'hTperneH MoHonor (Dzaea 8). B HeHHHJI cnyqali roBa 6Hno oco6eHo Ba)J(HO - He caMo 3a
,na ce crrpaBJI CbC caMaTa naHHKa, HO H 3a ,na KOHTpOJIHpa rrpeKOMepHaTa CH CKnOHHOCT
,na ce rpeBO)J(H .[(a He 6H H3na,nHe B naHHKa, Koraro oTHBana Ha pa6ora. H HaKpa5I CHH.[(II,
C'hII.1;0 Karo Cro~aH, rp5I6Bano ,na rrpepa3rne,na HJIKOII or <PyH,naMeHTaJIHIITe CH rrorpernm1
y6e)J(.[(eHH5I 3a ce6e cII Karo HanpIIMep ,,He Mora ,na ,nonycKaM rpernKII", ,,Tp5I6Ba BIIHarn
,na 61>,na MHJia c BcIIqKII" H ,, Ycnex'hT e BcIIqKo". T5I pa3pa6orHna yrBbp)J(,neHIIJI, qpe3 Ko-
IITO ,na rrpeo,n;onee Te3II y6e)J(,neHH5I H rII 3anIIcana Ha Kacera, KOJITO cnyrnana BCJIKa Beqep
rrpe,n;II 3acrrIIBaHe (BII)J( Dzaea 9).
3a CIIH,nII 6Hno Ba)J(HO .[(a pa6oTH He caMo B'hpxy naHHqecKIITe cII peaKIJ;IIH, HO II Bbpxy
OT65IrBaHeTo. B HaqaJIOTO T5I OT65Irnana MHOfOJIIO,[(HII o6mecTBeHII Mecra Karo Mara3II-
HIITe, pecropaHTHTe II KHHOTeaTpIITe II rroqrII CTIIrHana ,no MOMeHTa, B KOHTO ce 6o5IJia
,na orII,ne Ha pa6ora. Cal\10 cne.[( H5IKOnKo ce,nMIIU:II TJI Beqe CIIJIHO 6IIna orpaHIIqHna Mec-
rara, Kb,nero 6H OTHIIIJia. llpe3 npou;ecIIre Ha HMarIIHepHa II peanHa ,n;eceHcIIfornII3au;irn
, T5I OTHOBO ce HayqHJia ,[(a BJIH3a BbB BcIIqKH Te3II CIITyau;IIII H ,na ce qyBCTBa CITOKOHHO B
TJIX (BII)J( Dwea 7). To3II npou;ec ce CbCT05IJI or rpII cpa3H. Il'hpBo, TJI pa3.n:enIIna u;enra ,n:a
3arroqHe OTHOBO ,na BJIH3a B Te3II CHTyau;IIII Ha rrope,nIIu;a OT CT'hITKII. HanpHMep B cnyqa5I
c Mara3IIHIITe CT'bilKIITe 6nJIII oceM:
. -,
1. ,ll;a npeKapa e,nHa I\.rnHyra 6JIH30 ,no Bxo,n;a Ha Mara31rna.
2. ,ll;a rrpeKapa e.[(Ha MHHyra or B'hTpernHara crpaHa Ha Bparara.
3. ,ll;a crIIrHe .[(O cpe,nara Ha Mara3IIHa, ,na ocraHe raM e,n;Ha MIIHJ'Ta, II nocne ,na II3Jie3e.
4. ,ll;a OTII.[(e .[(0 ,[('hHOTO Ha Mara3IIHa, ,na OCTaHe TaM e,nHa MIIHyTa, II rrocne ,n:a ClI
rp'hrHe.

5. ,ll;a rrpeKapa rpII MHHYTH B Mara3HHa, 6e3 ,na KyrryBa HHII.(O.

6. ,ll;a cII KynII e,nHo Hemo II .[(a MHHe npe3 Kacara 3a 6'hp3o o6cny)J(BaHe.
7. ,ll;a cII KynII rpII Hema H .[(a MHHe rrpe3 Kacara 3a 6'hp3o o6cny)J(BaHe.
8. ,[(a CH KynII TPII Hem:a II ,r:i:a MIIHe npe3 HOpManHa Kaea.

Bropara cpa3a BKJIIOqBana npaKTIIKyBaHe irn IIMarIIHepHa ,n;eceHcII6IInII3aIJ;II5I - .na oco-

II.(eCTB5IBa BCJIKa OT Te3H CT'hnKII BbB 8'b06paJ1CeHuemo CH, JJ:OKaTO ycnee ,na CH rrpe,n;craBll
qmHanHaTa CTbIIKa Il0.[(po6Ho, 6e3 ,[(a II3IlIITa HIIKaKBa rpeBO)J(HOCT.
Tpe~o, CIIH.[(II_npaKTIIKyBana peanHa ,n;eceHcII6IIJIII3aIJ;II5I, rrpeMIIHaBaiiKII rrpe3 BCJIKa
OT oceMTe CT'hnKII B peaJIHH5I )J(lIBOT. T5I OC'hll1;eCTBIIna BCJIKa CT'hnKa no H5IKOnKO nbTll,
nbpBOHaqanHO c IlOMOm:Ta Ha no,r:i:Kpen5Ill1; qoBeK - o6IIKHOBCHO rrpIIiITenJI :H: - II rrocne
npo6Bana caMa. HanpHMep, cne,r:i: Karo ycbB'hprneHCTBana CT'hnKa 3 caMOCTOJITenHo, 3a-
 85

· · .. no~nana .na yrrpa)l(mrna CT'hrrKa 4 3ae,n;Ho c rro,n;Kpemmuur qoBeK. YcTaHOBHJia, qe rrpol(eC'hT

.aeiicTBa Haii-,n;o6pe, aKo BpeMeHHo crrHpana HJIH ce orrermma BceKH II'hT, KoraTo ycemana
._ ;peBO)l(HOCTTa .n:a ce 3acmrna ;::i:oTOJIKOBa, qe MO)l(eJia ;::i:a H3Jie3e H3rro;::i: KOHTpon. ITo-necHo

[ ifQHJIO ,n;a rrpe~HHaBa OT e,n;Ha CT'hIIKa K'hM cne,n;BamaTa, aKo He 6Hna rrpeKaJIHJia c ,n;ocera,
'o .rnr aMKli .[(O TOqKaTa Ha CHJIHa TpeBO)l(HOCT .
. :_,' ', CIIH.[(ll OCbIU;eCTBHJia T03H Tpmpa3eH rrpou;ec - 1) pa3;::i:emme Ha u;eJITa Ha CT'hIIKH,
.. 2)-- ~ar1rnepHa .n:eceHcH6HJIH3al(H5I ll 3) peanHa ,n;eceHCH6HJIH3al(H5I - 3a BCJIKa OT KOH-
-----~--:-=~~~!Jr!f_~-~ - c.~ cpo6nH. ITpaKTHKyBaHKH ;::i:eceHcH6HnmarurnTa pe,n;oBHO, cne;::i: TPH Mecel(a TJI
'. ·- ycnrurn .n:a HaBJie3e OTHOBO BbB BcllqKH CHTyau;HH, KOUTO rrpe.[(H TOBa OT6JirnaJia, H ,n;a ce
~-. .ttyBCTBa KOMcpOpTHO B TJIX .
. «.; CHH,D;II 6HJia cHJIHO MOTHBHpaHa. HeH3MeHHaTa rro,n;Kperra Ha HeliHH5I rrpH5ITeJI, KOMTO
. BtIHafII 5I rrpn,n;py)l(aBaJI rrpH IIbpBOTO BJIH3aHe B'hB cpo6HHHa c1uyal(Irn, 3HaqHTeJIHO ycKo-
. pMa: Harrpe,n;oKa ii .
.·> Hail-:rrpeKHJIT H ecpHKaceH Haq1rn 3a rrpeo;::i:oJI5IBaHeTo Ha BCeKH cTpax e rrpocTo ,n;a ce
. u3npaBHTe cpemy Hero. AKo cTpa,n;aTe OT aropacpoforn, o6aqe, rrepcrreKTHBaTa ,n;a ce H3rrpa-
BHTe npe.n: OTKOJielllHH CTpaxoBe IIbpBOHaqaJIHO MO:>Ke ;::i:a ll3rJIC)K,D;a CMa3Barn:a. CHH,D;ll Ha-
YlIMJia; qe T03H rrpol(ec MmKe ;::i:a cTaHe rro-rroHOCHM qpe3 pa3,J;leJI5IHeTo MY Ha ,n;ocTaT'hqHo
·MaJI!<H CT'hIIKH, KOHTO IlbpBO ,n;a 6o;::i:aT rrpe;::i:rrpHeTH BbB Bo06pa)KeHHeTO .
. -_· -~ OcBeH rrpeo,n;omrnaHeTo Ha cpo6mne, ;::i:pyra Ba:>KHa qacT OT B'h3CTaHOB5IBaHeTo Ha CnH-
. Il.ll 6 IIJIO. ce6eyTBbp:>K,n;aBaHeTO (BIDK T.!la8a 13). romrMa qacT OT CTpeca, ;::i:orrpirneC'hJI 3a
ffhp Bl rn iI rrpHCT'hII Ha rraHHKa, rrpOH3THqaJI OT Hecrroco6HOCTTa ii ,n;a OTKJIOHJIBa HeorrpaB-
J.{3HHTe H3HCKBaHHJI Ha rnecpa CH. IlpH5ITCJIHTe Ha Crrn,n:H 3a6err5I3BaJIH como, qe T5I He e
B . ~"h~TOJIHIIe ,n;a OTCTOJIBa rrpaBaTa CH HJIH ;::i:a OTKa3Ba Ha ra,n:>KeTO CH OT CTpax ,n;a He 5I
U30CTaBII~ Eama ii HarrycHaJI ceMeHCTBOTO, KoraTo rn 6Hna Ha oceM ro,n;HHH. B ,n;orroJIHe-
·ane
. M anKa .;.,
iI 6una MHoro B3HcKaTeJIHa H KpHTHqHa. B pe3ynTaT CHH,n;H HHKora He 6HJia
CHrypHa, qe e o6HqaHa H H3IIHTBana ,n;on6oK cTpax ,n;a He 6o;::i:e H30CTaBeHa. KaTo ,n,eTe ce
. 6oIDia, qe aKo oTCT05IBa rrpaBaTa CH, me H3JIO:>KH Ha pncK ocKo,n,HaTa li ycnoBHa mo6oB,
K05ITOnon}rqaBaJia OT MaHKa CH . CHH,D,H rrpeHecna T03H MO,D,eJI Ha 3aBHCHMOCT H CTpax OT
HlOCTaB.~IHe H B 3peJIOCTTa II ro IIOBTapJIJia BbB Bpb3KaTa c rrpII5ITeJIJI CH. BcoW:HOCT TOBa
Ytp~rrBa-!J.9 aropacpo6HJITa ii. Ha rro,n,c'h3HaTeJIHO paBHnrn;e T5I qyBcTBana, qe aKo e 3aBHCH-
Ma_OT rpmrrnTe Ha rrpH5ITeJI5I CH, TOH HHKOra H5IMa ,n,a 5I H30CTaBH.
'.t• Ilo BpeMe Ha Bb3CTaHOB5IBaHeTO CH CHH,D,H OC'h3HaJia, qe ITCKa ,n,a rrpepa6oTH CI(eHa-
. pmr Ha )KHBOTa CH. T5I H3IIHTBaJia HapaCTBamo pa3~qapoBaHHe OT BeqHoTo Coo6pa3JIBaHe
L c >KeJiaHH5ITa Ha ,n;pyrHTe H 3arroqHaJia ,n,a BH)K,D,a Heo6xo,n;HMOCTTa ;::i:a pa3BHe IIO-CHJIHO
-~~-CU,\a?e 3a ce6e CH H co6cTBeHHTe CH rrpaBa. KaTo ce Hayqmrn ,n,a 60,n,e caMoyBepeHa, T5I

.. 01'.JCPH-!Ja, qe MmKe ,n;a HCKa )KeJiaHoTo, ,n,a OTKa3Ba He)KeJiaHoTo II rraK ,n,a rronyqaBa Heo6xo-
.qaMaia ~UO~OB H IIO,D,Kperra OT rrpmrTeJIJI CH H ,n,pyrHTe. BcoW:HOCT c yqy,n;BaHe ycTaHOBHJia,
:: tte_ ~c~~rnr, BKJUoqwreJIHo rrpmrTeJI5IT ii, 5I yBa)KaBaJIH rroBet.ie 3apa,n,H yMeHHeTo ,n,a OTCT05I-
9~ c~6e en. He3aBH~HMOCTTa, KOHTO CHH,n;H rronyqHJia oT yMemieTo ,n,a ce H3rrpaBJI cpern:y
. C-!!-~~~HRTe, KOHTO rro-paHO OT65IrBaJia, BbpBeJIH poKa 3a poKa c He3aBHCHMOCTTa, K05ITO
-1\~6H1:1a OT pa3BMBaHeTO Ha rro-yBepeH Me)l(,D,YJIHqHOCTeH CTHJI. Beqe H5IMaJia HHKaKBa Hy)K-
. ~~~?J'~ a~opacpofornTa, Toll Ka To HJlMaJia H HY)K,D,a OT IlOMbp:>Karn;aTa 5I 3aBHCHMOCT.
--· ··"· i · · '.lJ?.~~,D;li- HeyBepeHOCTTa H CTpaxa OT H30CTaB5IHe, Hacne,n;eHn OT .neTCTBOTO ii, ·3a CHH.[(H
'. ~wto TOJIKOBa Ba)KHO ,n,a pa60TH Bopxy caMOOI(eHKaTa CH (BH)l( Dzaea 14). DI OTKpHJia, qe
-·:·-.;·; ~~c~~e-:HiffiT JICK 3a Hea,n;eKBaTHHTe pO,D,HTeJICKH rpH)KH, KOHTO IIOJiyqHJia, e ,n,a c~aHe .[(O-
. ~ '"· "' ~,.P~-~RTeJI Ha ce6e CH. HarrpaBHJia ro OTqacTH KaTO I10,II,06pHJia BbHlllHHJI CH BH,D, H rrpOTH-
86 EJJ:M'hH,lJ; EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA JI <POEJIHTE

Bo,n;eiicTBaJia Ha Bompeumw1. cu KpumuK ( caM0KpHnrqm1.H BbTperneH ,n;Hanor) 1Ipe3 yTBbp)lc-

,n;eHHH Ha caMorrplleMaHe H caMotJyBCTBHe. Ho Haii-ro1rn:Ma rron3a HMana OT KYJITHBHpaHeTo
Ha Bpb3KaTa C oememo Bompe 8 HeJL (BbTpellIHOTO ,n:eTe e OHa3JiI lfaCT OT Bae, KOHTO e Hrp1rna
JiI Cb3ll,n:aTeJIHa, HO HOCH H CTapH paHH - 6oJIKaTa, HeyBepeHOCTTa HJIU qyBCTBOTO 3a Hea.n;eK-
BaTHOCT, KOJiITO MO)l(e ,n;a CTe ycern;aJIH OT ,n;eTCTBOTO HaTaTbK). Cirn,n:H ce HaylfllJia ,n:a B'h3-
rrplleMa HeyBepeHOCTTa II CTpaxa CH KaTO MOJI6H 3a rpH)l(a OT CTpaHa Ha BbTpellIHOTO ,IJ;eTe.
TH ,n;ofoma 3HalfllTeJIHa BbTpernHa CHJia JiI caMoyBepeHOCT qpe3 ycBOJIBaHeTo Ha pa3JIHqm1
~alfllHH ,n:a rro,n:KperrH, rro,n;xpaHBa ll ,n;a ce rpll)l(H 3a ,n:eTeTo BbTpe B He5I.
HaKpaTKo, Bb3CTaHOBHTeJIHaTa rrporpaMa Ha CHH,IJ;ll OT aropacpo6HJITa Cb,Il;bp)l(ana
BClllfKll eJieMeHTll OT rrporpai'vrnTa Ha C103aH 3a rrpHCThIIJiITe Ha rramrna nflJOC llMarllHepHa ,,
ll peanHa ,n:eceHcll6llJill3au;H51 3a rrpeo,n;oJIJIBaHe Ha xapaKTepHllTe 3a He51 oT65IrnaHll51. CH:8-
,n;ll Tp516Bano ,n:a ce crrpaBH JiI c rrpo6neMllTe c yBepeHOCTTa H ce6eyTBbp)l(,n;aBaHeTo. Ha-
JIO)l(JiIJIO ce ,n;a rrpeo,n:onee qyBcTBOTo 3a HeyBepeHocT H cTpaxa OT mocTaBJIHe, Hacne,n;emr
OT ,n;eTCTBOTO - HeyBepeHOCT JiI cTpax, KOHTO 3aTBbp)l(,n;aBaJill aropacpo6H51Ta ir. IlbJIHaTa li
rrporpaMa BKJIIOlfBaJia JiIHTepBeHIJ;JiIH Ha rnecT pa3JIHqHJiI paBHJiIIJJ;a, BKJIIOlflITeJIHO:

,il;HxaTeJIHll yrrpa)l(HeHll5I
Pe,n;oBHo rrpaKTHKyBaHe Ha ,n;on6oKa penaKcau;ll5I
Pe,n;oBHH aepo6m1 yrrpa)KHeHll51
IIo,n;o6peHlle B xpaHeHeTo, BKJIIOlfHTeJIHO BHTaMIIHHll ,n;o6aBKM

IIoBeoeH l.{eCKO TexHllKJiI 3a crrpaB51He c rraHlllfeCKJiITe peaKQHll rrpll II051BaTa MM

l1MarHHepHa JiI peaJIHa ,n:eceHcH6HJIII3au;1rn 3a rrpeo,n;oJIHBaHe
Ha KOHKpeTHHTe cpo6HH

EMOIJUOHQ.!UW YcB051BaHe Ha yMeHHeTo ,n;a JiI,IJ;eHTHcpHUIIpa ll H3pa351Ba

lfYBCTBaTa CH

IIpoTHBo,n;eiicTBHe Ha HeraTHBHH51 BoTpemeH_MoHonor,

,n;orrpHHac51rn; 3a rrpHCT'hIIHTe Ha rraHHKa :a 3a TpeBoraTa
,n;a He H3rra,n;He B rraHHKa
IlpOTHBO,IJ;eHCTBHe ·Ha OCHOBOITOJiararn;IITe rrorpeIIIHH
y6e)l(,n;emrn 1Ipe3 ce6eyTBbp)l(,n;aBarn;H TB'hp,n;eHIDI

Me:>ICOJflU l.{HocmHo Pa3BHBaHe Ha rro-yBepeH Me)l(,n;yJIIIlfHOCTeH CTHJI

I{JuzocmHa C'bU/flOCm Pa3mrnaHe Ha caMoqyBCTBlle 1Ipe3

0 pa6oTa Bopxy BbH1IIHR5I Bll,Il; Ha T51JIOTO
0 rrpeo,n;OJI51BaHe Ha BbTpelllHaTa KpllTHqHOCT
0 KYJITJiIBllpaHe Ha Bpb3Ka c ,n;eTeTo BbTpe B He51

- Ha CHH,n:II li Tp516Bana OKOJIO e,n;Ha ro,n;llHa ,n:a oc'hrn;ecTBll HaIIbJIHO Te3ll llHTepBeHuIHJ.
}J Kpa.si: Ha Ta3II ro,n;1rna T51 rrotJTJiI ce OT'hpCllJia OT aropacpo6ll51Ta en, KaKTO JiI OT rrpIICToilII-
Te Ha namIKa H penmna ,n;a rrpo,n;bJI)l(JiI -o6ytJeHHeTo ell 3a,n;olfHO, 3a ,n;a cTaHe Me,n;Hu;JiIHCKa
~eCTpa, )J.OK_
a To pa6onr KaTO Me.[{IU~IIHCKII ceKpeTap.
 B'h3CTAHOBHBAHE: KOMIIJIEKCEH IIOJ(XOJ( 87

<» ::!·-. . Cmue: co4uaAHa rfto6u11

I .,:-. ~t•'
~<
Mo)Ke 6H CH crroMH51Te or Dzaea 1, T.J:e CTHB HMan rpy,n:HocTH c yT.J:acrHeTo CH B 3ace,n:a-
~HJJ. ·ron
ce CBHBaJI Ha rpyrroBHTe o6cn)K,n:aHH51 H ce crpaxyBan, T.J:e KonerHre MY rn;e ro me-
." ~~T KpHTHT.J:HO, 3a,n:ero He B3HMa ,n:yMara. Ha.l i-y)KaCHH51T MY crpax 6Hn ,n:a He· ro rroMOJI51T
re ·'A'1:~ ~a.!fpaBH rry6nHT.J:Ha rrpe3eHTaU:H51. Koraro roBa Hall:-HaKpa51 ce cnyqHJIO, roll: 6Hn raKa
i1 .1 "::· y)KaceH, T.J:e o6MHCJI51JI ,n:a HarrycHe pa6oraTa cH.
"/ ;IIpo6neM1>T Ha CrHB e H,n:eaneH rrpHMep 3a cou:HanHa cpoforn-: roli ce crpaxyBan ,n:a He
JIP ~---~ -·--t~·~ 3Ji6)l(li H ,n:a ce IIOT.J:YBCTBa YHH3eH OT Hecrroco6HOCTTa CH ,n:a ce rrpe,n:cTaBH ,n:o6pe rrpe,n:
a~ . ... · ny~nM~a. Bn3cTaHoBHTenHara MY rrporpaMa rrocraBHJia CHJieH aKo.eHT Bnpxy HMarHHepHa-
H- ra .H- peanHa ,n:eceFicH6HJIH3a1(H51.
a- . i·t:i Cnm;o Karo CI03aH H CHH,n:H, CTHB HMan Hy)K,n:a or KOMrrneKceH rro,n:xo,n: K'I>M neqeHH-
. trro~ ..'f1>H KaTO H3IIHTBaJI rpeBO)KHOCT npe3 IIOBeT.J:eTO BpeMe, 6HJIH Heo6xo,n:MMH C'bill;HTe
:0 -cfparerHH, H3IIOJI3BaHH 3a HaMamrnaHe Ha cpH3HT.J:eCKli51 KOMIIOHeHT Ha rpeBO)KHOCTTa rrpH
. Ci03aH n CHH,n:H. IInpBo CrHB ycBoHn TexHHKHTe 3a KopeMHo ,n:mnaHe, 3a ,n:a rroHH)l(aBa
· rp~BQ)l(H_ocrra CH B KparKocpoT.J:eH 1rnaH. Toli ycraHOBHJI, T.J:e re ca MY MHoro rrone3HH 3a
liaMaJI51BaHe Ha rpeBorara, KoraTo ro noKaH51T ,n:a yT.J:acrBa B 3ace,n:aHH5I. OcBeH .ToBa rrpaK-
. nlKyBan _rexHHKa 3a ,n:nn6oKa penaKcau:1ui ,n:Ba II'I>TH Ha ,n:eH. B cnyqa51 Ha CTMB Me,n:Mra-
IllUITa ,n:ell:crBana rro-,n:o6pe or nporpecHBHara MYCKYJIHa penaKca1(H51 3a ycrroK051BaHe Ha
1 · aKi:irn.~~rn MY YM (BM)!( Dzaea 18). Toll: C'I>II(O TaKa ycraHOBHJI, qe ,n:)KOfHHr'hT T.J:eTHpH II'I>TH
ce,nMMqHo 3HaqHrenHo HaMaJI51Ba HHBOTO Ha Harrpe)KeHHero H rpeBO)KHOCTTa MY (BH)K Dza-
Vf · 6a 5). ll IrnKpa51, cne,n: Karo orpaHHT.J:HJI KoHcyMa1(H51Ta Ha pacpHHHpaHa 3axap, pe3KHTe rrpo-
MeH,!f.~ HacrpoeHHeTo MY HaManenu, KaKTO u CKJIOHHOCTTa MY K1>M rrpHCT'hIIH Ha ,n:errpecH51
(muK .Dza8a 15). Karo rro,n:o6pHJI npHHU:HITHOTo cu 3,n:paBe u 6narorronyqHe, CrMB craHaJI
no.. yBepeH B crrpaB51HeTo C'I>C COU:HaJIHaTa Cll cpo6H51.
" ~ ·.. Ilpeo,n:OJI51BaHeTO Ha cpo6H51Ta K'bM yT.J:aCTlleTO B 3ace,n:aHH51 3arroqHaJIO c HMarHHepHa
·~e.c.eHcH6HnH3a1(_H51. Cnm;o Karo CuH,n:H, CTHB pa3,n:po6HJI u:enra Ha or,n:·enHH CT'I>IIKM:

; ·}< .1. ,[(a ce,n:H B MaJIKa rpyrra (no-MaJIKO OT neT ,n:yrnH) B rrpo,n:'hJI)KeHHe Ha 15 MHHYTH
. - -,.·.-,

·~- 2; ~a ce,n:H B ManKa rpyrra B npo,n:1>JI)Kem1e Ha 45 MHHYTH ,n:o e,n:HH T.J:ac

.. '~· "- ··.:?.-. -

. '.· - :_~· µa ce,n:H B IIO-fOJI51Ma rpyna B rrpo,n:'hJI)KeHHe Ha 15 MHHYTH

'' · ~ 4: ,p:a ce,n:H B rro-roJI51Ma rpyrra B npo,n:oJI)KeHHe Ha 45. MHHYTH ,n:o e,n:HH qac
·... _~;::~'~ ~aIJOBTOpH
..'; ~ . .'
CThIIKH 1-4, HO ,n:a HarrpaBif IIOHe e,n:HH KOMeHTap B xo,n:a Ha 3ace,n:aHHeTO
;;· . ;

0 • / -~ ~.~ )];a IIOBTOpH CThIIKll 1-4, HO ,n:a HarrpaBH IIOHe ,n:Ba KOMeHTapa B xo,n:a Ha 3ace,n:aHHeTO
,~ < / .ll.a Hanpami: e):(HOMIIHYTHO ll3Ka3BaHe npe):( ManKa rpyna
. _::.. ( ~.. µ_a:.m1:rpa~H TpHMHHYTHO Il3Ka3BaHe rrpe,n: MaJIKa rpyrra '
.\,\~·:'~ 9>Aa HanpaBH .n er - ,n:o ,n:eceTMHHYTHO H3Ka3BaHe npe,n: MaJIKa rpyna
. >-':.·:_: 1 9.~· µa IIOBTOpH CT'I>ITKH 7-9 npe,n: ITO-fOJ151Ma rpyrra
-- ; . ~-~.; .. ~.. -·

- ...~ ... :~ .... -i·- .

>~~.- "'l-~7 ---

'. "~.J .::; Cne,n:Bam,ara cpa3a 6Hna ,n:a npeMHHe npe3 BC51Ka crnrrKa ,n:erall:nHo B'I>B Bno6pa)l(eHHero
: --·- Clt Crn:B npo,n:nJI)l(aBan ,n:a pa6orH ~npxy Bc.HKa e,n:Ha crnrrKa, ,n:oKaro rrpecraHen ,n:a H3IIHTBa
.; ·_,.~ ?B~~Hocr n e,n:Ba roraBa rrpeMHHaBan KoM cne,n:Bam;ara. AKo B ,n:a,n:eH MOMeHT rpeBO)K-
. " •· . "
 88 E,[(M'bH,[( EOPH /{A CE CIIPABHM C TPEBO)f(HOCTTA Jf c/JOEHHTE

HOCTTa MY CTaBarra MHOro c:mrna - ,[(0 TOqKaTa, B K05ITO ycern:an, qe MO)l(e ,[(a ll3ry6u KOH-
TpOJI - TOH ,,ll3KJII01IBaJI" Bll3yaJil:I3llpaHaTa cu:eHa ll ce OTTerJI5IJI Ml:ICJieHO Ha MHoro CIIOKOH-
HO H orrrycKarn;o M5i:CTO. CruB HarrpaBHJI 3arrnc, KOHTO ro pbKOBO,[(eJI rrpe3 BH3YaJIH3aU:HHTa
Ha BCllqKl:ITe ,[(eCeT CT'bIIKll OT rrporpaMaTa MY ll ycTaHOBllJI, qe TOBa e MHOro IIOJie3HO.
Cne,IJ; Karo ycrrenrno oc'hru:ecTBHJI HMarnHepHaTa ,[(eceHcn6unu3aU:HH, CrnB ce 3aen ,[(a
OBJia,[(ee crpaxa cu B peanHHH )l(HBOT (BH)l( Dwea 7). IlbpBo ce,[(HaJI c rne<:Pa cn H MY pa3-
Ka3aJI 3a CBOH rrpo6neM. ToH o65ICHHJI, qe ncKa ,[(a e crroco6eH ,[(a yqacrBa B 3ace,[(aHHHTa
H ,1Ie pa6orn B1>pxy KOHKperHa rrporpaMa 3a rrpeo,[(OJIHBaHe Ha <:Po6HHTa cu. Y.roBopnn ce c
rne<:Pa Cll ,[(a yqacTBa caMO B MaJIKll, KpaTKll 3aCe,[(aHll5I ll IIOJIY1IllJI pa3perneHHeTO BpeMeH-
HO ,IJ;a H3JIH3a, aKo rpeBO)l(HOCTTa MY cTaHe TB'bp,[(e CHJIHa. Cne,IJ; Karo yc'hB'I>prneHCTBaJI (
yqacruero B MaJIKH ll KpaTKH 3ace,[(aHH5I, TOH IIJ;HJI ,[(a rrpHCT'hIIH K'I>M rro-roneMH n rro-rrpo-
,[('bJI)l(HTeJIHH. 3HaeHKll, qe BllHarll e CBo6o,[(eH ,[(ace OTTernll, aKO ce HaJIO)l(ll, TOH ll3IIl:ITBaJI
rro-roJIHMa roTOBHOCT ,IJ;a ce 3aeMe c peanHa ,[(eceHcn6HJIH3aU:H5I. Cne,[( Karo cnrrHan .no
MOMeHTa, B KOHTO Be1Ie MO)l(eJI ,[(a ce H3Ka3Ba Ha rro-roneMH 3ace,[(aHH5I, TOH 3arroqnan .n;a
pa60Tll B'I>pxy CTpaxa Cll OT rrpe3eHTaU:llll. BMeCTO ,[(ace OIIllTBa ,[(a OC'I>IIJ;eCTBll Ta3ll u:en B
pa6orara cn, CruB peurnn ,IJ;a ce 3arrnrne Ha Kypc rro oparopcKo MaHcropcTBO B Mecrmur
KOJie)l(. I13llCKBaHll5ITa 3a ,[(06po rrpe,[(CTaBHHe B yqe6Ha o6cTaHOBKa, K'I>,[(eTO BCll1IKll ce
yqar, ll3rJie)l(,[(aJill rro-MaJIKM OT oqaKBaHHHTa B cJiy)l(6ara My. Cne,[( Karo 3aB'hprrrnn Kyp-
ca, TOH HarrpaBMJI KpaTKa rrpe3eHTa:l.J;ll5I B pa6oTaTa Cll rrpe,[( MaJIKa rpyrra KOJierll, KOHTO
rro3HC:rnan ,[(o6pe. Cne,[( TOBa rrpO,[('bJI)l(HJI c rro-roneMH rpyrrn, rro-,[('hJirll rrpe3eHTaU:HH H
HaKpaH - c H3Ka3BaHH5I rrpe,[( rpyrrn or Herro3HaTH.
Cnrn rrpO,[('bJI)l(aBCiJI ,[(a ll3IIMTBa TpeBO)l(HOCT, KoraTO ce ll3IIpaBeJI rrpe,[( rpyrra, HO cera
6HJI B C1>CT051Hlle ,[(a ce cnpaeu c TpeBO)l(HOCTTa Cll qpe3 KOM6MHaU:ll5l OT KOpeMHO ,[(l:IlllaHe 0.

H yTBbp)l(,D;eHll5I 3a crrpaBHHe: ,,Mora ,[(a rrpeo,[(oJieH rpeBO)l(HOCTTa H ,IJ;a ce crrpaBH"; ,,Il(oM

3arroqHa, BCll1IKO ru:e e Hape,D;"; ,,OHOBa, KOeTO llMaM ,[(a Ka)l(a, e CTOHHOCTHO - Ha BClltfKH
n.i:e HM 61>,[(e MHTepecHo". c BpeMe ll rrpaKTllKa TOH CTllr:HaJI ,[(0 MOMeHTa, B KOHTO Be1Ie He
ce 605IJI OT rrpe3eHTaU:llll ll ,[(Opll rll oqaKBaJI c HeTbpIIeHlle KaTO Bb3MO)l(HOCT ,[(a H3JIO)l{H
co6CTBeHHTe Cll Bll)l(,[(aHll5l M ll,[(eM.
OcBeH rrpaKTHKyBaHeTo Ha MMarMHepHa H peanHa ,[(eceHcM6MJIM3aU:MH, CrnB - cnIUO .~­
Karo CMH,[(M - pa6oren Bbpxy ce6eyTBbp)l(,[(aBaHeTo M ce6eyBa)l(eHMeTo CM (BH)l( Dzaeu · -,
i3 u 14). ToH 6HJI HaH-MaJIKMHT or rpnMa 6parH M T'bM Karo 6aTKOBU:MTe MY BHHanr ro .J
KOMaH,[(BaJIM, TOH ce Hay1IMJI ,[(a IIOTMCKa co6CTBeHMTe Cll qyBCTBa ll l:I,[(eM. Ilpe3 u:emrn en .·
)l(MBOT ce crpaxyBaJI ,[(a OTCTOHBa ce6e cn. To3H crpax nrpaen He MaJIKa ponH 3a 3arpy,nHe·
HMHTa MY ,[(a M3Ka3Ba MHeHMeTo Cll M ,[(a rrpaBH rrpe3eHTal(Mll rrpe,[( rpyrra. Pa6oreiiKM BnPXY .
yBepeHOCTTa CM, TOH ce Hay1IMJI ,[(a M3pa351Ba qyBCTBaTa ll )l(eJiaHM5ITa Cll rrpe,[( ,[(pyrnre n;
OCTaHaJI rrpM5ITHO M3HeHa,[(aH, qe Te o6HKHOBeHO ou:eH5IBaJill M rrp05IB5IBaJIM MHTepec K'hM ~'.
Ka3aHOTO OT Hero. . . .. .
Karo HaH-MaJI'I>K B ceMeiicTBOTO, CTHB c'hrn;o raKa 6MJI rne3eH B ,[(eTCTBOTO cn. ToJt ~.
M3pacHaJI c OCHOBOIIOJiaran.i:MH CTpax ,[(a 61>,[(e ce6e Cll ll ,[(a rroeMa OTrOBOpHOCTMTe Ha BP3' . .
. 0
pacreH. Harro)l(HJIO MY ce ,[(a pa6orn Bbpxy ce6eyBa)l(eHMeTo CM, 3a ,[(a oc1>3Hae, qe e c'hlll ·. .
3
. eo,no11 51 s • ". ·
TOJIKOBa u:eHeH, Ba)l(eH M crroco6eH ,[(a ,[(OIIpHP".l.c5I Karo BcnqKM ocraHan:H. IIp
II
HeTO Ha COU:llaJIHaTa MY <:Po6M5I orrpe,[(eJieHO IIOMOrHaJia, HO - C'bIIJ;O KaTO CMH,[(M - CTl ;, '
rp116Bano ,IJ;a pa6orM M B'I>p-x y pa3:Bu:BaHeTo Ha Bpb3Ka c BbTpernHoTo ,[(eTe. Karo rrocne)lO" ;:·~ :: ·
. BaTeJIHO rro.n;KpeII5IJI MaJIKOTO MOM1Ie B ce6e Cll, TOM IIOCTerreHHO rrpeO,[(OJI5IJI qyBCTBOTO ~ :. -~--­
Hea.n;eKBaTHOCT n cpa~, rro.n;xpaHBan.i:o <:Po6HHTa My.
 B'h3CTAHOBJ/BAHE: KOMIIJIEKCEH IIO/{XO/{ 89

... · ~· B1>3CTaHOBHTeJIHaTa nporpaMa Ha CTHB OT cou:HaJIHaTa <Poforn: BKmoqBana MHoro OT

" '' KOMIIOHCHTHTe B nporpaMaTa Ha CHH,L(H 3a Bb3CTaHOB5IBaHe OT aropacpo6H5ITa. E):(HHCTBe-
." :· aani 3HaqHMa pa3JIHKa 6Hna, qe CTHB H5IMaJI Hy)!(,n:a ,n:a ce cnpaBJI: c naHHKa; HeroBaTa
I. . .,-.

.. ,: ' 4>o6IDI ce cocpe,n:oToqaBana Bopxy cTpaxa OT H3JiaraHe H yHH)l(CHHe, a He Bopxy cTpaxa OT

' ~ . 3ary6a Ha KOHTpon no BpeMe Ha npHCTona Ha namIKa. Cne,n:HHTe CTpaTerHH ,n:onpHHeCJIH ·
; 3a B1>3CTaHOB5IBaHeTO MY KaTO MO)!(C 6H Haii-Ba)l(Ha 6Jrna peaJIHaTa ,n:eceHcH6HJIH3aU:H5I:

Lf:MxaTeJIHM ynpa)l(HeHH5I
Pe,n:oBHO npaKTHKyBaHe Ha ,L(bJI6oKa penaKcau:H5I
Pe,n:oBHM aepo6HH ynpa)!(HCHH5I
0- II0,n:o6pem1e B xpaHeHeTo (no-KOHKpeTHO orpaHHlfaBaHe
a npMeMa Ha 3axap H OTTYK - npoBOKMpaHMTe
J;O OT XHnOrJIHKCMM5I npoMeHH B HaCTpoeHMeTO)
Q"
I1MarHHepHa ,n:eceHcH6MJIM3aU:M5I
:rn PeanHa ,n:eceHcM6MJIH3aU:M5I, BKmoqHTeJIHO :Kypc
no opaTopCKO MaHCTOpCTBO, rrpe,n:M ,n:a npaBH npe3eHTaU:HH
c
B CJiy)!(6a Ta CM
p-
ro YcB05IBaHe Ha yMeHMeTo ,n:a M,n:eHTHcPHU:Hpa
M H3pa35IBa 'lf)'BCTBaTa CH

IlpOTHBO,L(CllCTBMe Ha HeraTHBHH5I BbTpeIIIeH MOHOJIOf

IlpOTHBO,L(eHCTBMe Ha OCHOBOnonaralI(HTe
norpeIIIHII y6e)l(,L(CHH5I

Pa3BHBaHe Ha no-yBepeH Me)l(,n:ynMqHocTeH CTHJI

. ;

-'· l_fJlflOCmHa C'bUJHOCm Pa3BHBaHe Ha caMoqyBcTBMe qpe3 KYJITHBHpaHe Ha Bpb3Ka

c ,n:eTeTO BbTpe B Hero
XO

;:.. : ' }~aKTO MO)l(e 6H CH cnoMH5ITe, MaiiK 6HJI npeycMBalI( 6H3HecMeH, KoiITo no BpeMe H:a
e
. ·. m oqrlipaHe H3nHTBaJI nocT05IHCH, HpaU:HOHaJICH CTpax, qe e 6JibCHaJI qoBeK HJIH )!(HBOTHO.
· . : To3R~ cTpax fom TOJIKOBa cHneH H ynopHT, qe nocT05IHHo MY ce Hanarano ,n:a ce Bpoma no

l\
.· .. ·. CJ?.~:fill MapIIIpyT, 3a ,n:a ce yBepH, qe HHKoii He JIC)!(H Ha ynHu:aTa. KoraTo noTopCHJI neqe-
.... '. .'~ ~ ~ae,rno~THKbT MY ,n:a npoBep5IBa 6HJI TOJIKoBa cHJieH, qe MY ce Hanarano ,tia ce Bpbrµ;a no
)r- - ·:·~~-:~~· M~P~.pyta CH TPH HJIH qeTHpH noTH, npe,n:H ,n:a e B CbCT05IHHe ,n:a npo,n:bJI)l(H. Toli KaTo ce
3 ·. ·~,, ~· '. ~CTBarr 3acpaMeH H 6e3CHJieH ,n:a KOHTpOJIHpa nOBC,L(CHHeTO CH, TOR 6HJI H CHJIHO ,[(enpe-
(0 ;·:~ap~~· -
:... . qecTo onJiaKBaHe Ha xopaTa c o6ceCHBHO-KOMnyJicHBHO pa3CTpOHCTBO. Ilpo6ne-
l ·. ·,. .-.."MJ>T na MaiiK e npHMep 3a ,,npoBep5IBamirn" THn o6cecHBHO-KOMnyncHBHO pa3cTpoiicTBo.
Ib ' ~t.~· ~· ~~ ' HeroBaTa KOMnJieKCHa Bb3CTaHOBHTCJIHa nporpaMa 6H Morna ,n:a ce H3I10J13Ba C1>II(O
J- .... -..~:~l".:- i:o~~B~. ~<l?~IKaCHO H 3a OCTaHaJIHTe cPOPMH Ha o6ceCHBHO-KOMnyJICHBHO pa3CTpORCTBO,
3, . ,:~ ·,.·, ~~lfliTCJIHO MMCHCTO, 6poeHeTO H ,n:pyrHTe HaTpanJIHBM ,L(CRCTBH5I.
'- --··: ·:: ."·. '.>'~ B MHoro OTHOIIIeHH5I noT5IT na MaiiK KbM Bb3CTaHOB5IBaHeTo npHJIHlfaJI Ha T03H Ha
: . · ' . >,', ~.3aH, CHH,[(II H CTIIB B npe,n:MIIIHIITe npIIMepII. HeroBII5IT TepaneBT noIIcKaJI OT Her o ,n:a
, ;, ..h ~ ··j·,/'f. .
: .

. . ~-- ~ ~ --~:-~ --- -- -

90 E,ll;M'bH)l; EOPH J{A CE CIIPABHM C TPEBO)J(HOCTTA 1f <POEHHTE

npaKTMKyBa ,r:r;nxaTeJIHM ynpa)!(HeHM51, nporpecMBHa MYCKYJIHa penaKcaU:M51 M aepo6HM yn-

pa)l(HeHM51 BCeKII,UHeBHO, 3a .ua HaMamr cPM3MtieCKM51 KOMnOHeHT Ha TpeBO)!(HOCTTa CH. Oc-
BeH TOBa MaiiK orpaHMtIMJI npMeMa Ha KOcPeMH H 3axap B ,UMeTaTa CH M 3anotIHaJI ,Ua B3MMa
,r:r;o6aBKII OT BIITaMIIH B-KoMnneKc II BMTaMMH C cyTpMH M Beqep . Te3M npaKTMKII caMII no
ce6e CII ,UOTOJIKOBa no,r:r;o6pMJIM C'hCT051HMeTo Ha MaliK, qe B H51KOII ,UHII M306II.J;o He MY ce
HaJiarano ,Ua II3MMHaBa OTHOBO MaprnpyTa CM. Ho npo6neM'hT MY He M3tie3HaJI HanoJIHO.
MaiiK pa6oTeJI Bopxy rrpoM51HaTa Ha B1>TpewHM51 CM MoHonor, ,n:oKaTo IIIOcPMpan. BMec-
TO ~OCT051HHO ,Ua ce nIITa ,,AMM aKO 6JI'hCHa H51KOrO ?"' TOM ce HayqMJI .n:a rrpOTMBO.[(eMCTBa
c TBbp.[(eHIIeTO ,,AKO 6JioCHa HeII.J;o, C'hC CMrypHOCT II.J;e qy51 MJIM II.J;e ro yceT51. Ho TOBa He ce
e CJIYtIMJIO, TaKa qe CbM .n:o6pe". IloBTap51HeTO Ha TOBa oKypa)!(aBaII.J;O TBbp.[(eHMe OTHOBO
II OTHOBO MY nol'viorHaJIO .n:a HaMaJIM 6po.H Ha BpoII.J;aHII.HTa CM no C1>I1(M.H MapIIIpyT OT TPH .
MJIII tieTIIpII ,UO e,UIIH MJIM ,n:Ba, HO He ycn.HJIO Han'hJIHO .n:a nporoHM MaHM51Ta My . l
)J;pyra IIOJie3Ha MHTepBeHU:H51 6HJia ycBO.HBaHeTO Ha yMeHMeTO ,Ua M,UeHTMcPMU:Hpa H
II3pa3.HBa rHeBHMTe CII qyBCTBa. MaliK ycTaHOBHJI, qe KOraTO M3nMTBaJI CIIJieH fH51B OT IIM-
nynca CII ,Ua npoBep.HBa H H3KpeII.J;.HBaJI ,,He!" B KOJiaTa CM, TOBa nOH.HKOra ·pa3ceiiBaJio
TpeBO)l(HOCTTa MY ,r:r;ocTaT'hqHo, 3a ,na He MY ce Hanara ,na npoBep51Ba. IlpM3HaBaHeTo Ha
pa3oqapoBamrnTa MY noMorHano ,n:a HaMaJIM crpeca H B ,n:pyrM o6nacTM Ha )!(MBOTa M3B'hH
KOHKpeTHII.H MY npo6neM c npoBep51BaHeTo. Ho M3pa35IBaHeTo Ha rroTpe6HOCTMTe II qyB-
CTBaTa My, KaKTO II cPII3IIqecKHTe M MeHTaJIHM crpaTerHH He fornM .[(OCTaT'hqHM, 3a .n:a pernH
HanoJIHO npo6neMa CII c o6ceCMBHO-KOMITYJICHBHOTO pa3CTpOHCTBO.
qeTeiiKII no TeMaTa, MaliK Hayqirn, qe o6cecMBHO-KOMrryncMBHOTO pa3cTpoiicTBO ce
BJIM.He Haii-,r:r;o6pe OT KOMfornau:M51Ta Ha ,UBe KOHKpeTHII HHTepBeHU:MM:

• IloBe.[(eHqecKa IIHTepBeHU:M51, HapeqeHa OOCe2 U npeOomepamRBGHe HG peGK'l/URtna

• Me,r:r;MKaMeHT03HO neqeHMe - no-KOHKpeTHO aHTII,n:enpecaHTII Karo KJIOMIInpaMHH ·]

(Anafranil) II qmoKceTMH (Prozac)

Ilo.n: KOHTpona Ha reparreBTa CH MaliK npaKTHKyBan .n:ocer II rrpeBeHU:M51 Ha peaKU:M5ITa

B ,UBe CT'hnKII. IlopBo, reparreBT'hT MY ro IIHcrpyKTIIpan ,na orpaHIIqM ,r:r;o Be.IJ:H'h)!( 6po5I Ha
BpoII.J;aHII.HTa no Maprnpyra CM. Toii Betie fM 6MJI HaMaJIHJI OT qerMpHMJIM neT .[(O .[(Be-Tpll H
B paMKIITe Ha e,n;IIH Meceu: ycll5IJ1 ,n:a cBe.n:e BpoII.J;aHM51Ta .n:o e.n:Ho. B T03M MOMeHT repaneBT'hT MY
3anoqHaJI ,r:r;a ce B03II ·c Hero B KOJiaTa II IIHCTPYKTMpaJI MaliK ,Ua OT6MBa BCTpaHII II ,r:r;a cnn·
pa BMHarII, KoraTo M3nIITaJI no.n:TIIK ,n:a ce BopHe no MapIIIpyra CM. ToraBa MaiiK M3qaKBafl
H51KOJIKO MIIttyTII TpeBO)l(HOCTTa My, qe He ce e B'hpHaJI, .n:a CTMXHe. Cne,n: TOBa rrpO,UbJI)J<a•
Ban nonI CH. Cne,r:r; KaTo B npo,II,'hJI)l(eHMe Ha ,n:Be ce,n:MHU:II npaKTMKyBaJI npe,UOTBpaT51BaHe
Ha peaKIJ;II.HTa 3ae,n;Ho c TeparreBTa cII, MaiiK HaKpa51 6IIJI B C'hCTO.HHIIe .ua ro npaBM II caM.
3a H·ero 6IIJIO liCTIIHCKO o6JieKqeHMe ,Ua He MY ce HaJiara .n:a xa6M TOJIKOBa BpeMe II eHepnur
3a Bpoll(amrn no MapIIIpyra CM.
Ana naK He MO)l(eJI HaIT'hJIHO ,Ua II3XB'hpJIII OT YMa CM MamrnTa, qe e 6JI1>CHaJI H51KOfO - Bbllpe·
KII qe n03IITIIBIDUIT B'hTpeIIIeH MOHOJIOr ,D;OH51K'h,Ue noMararr. To:H: npO,II,bJI)l(aBaJI ,Ua 60,Ue HampeK
npII rnoqmpaHe li ce qyBCTBaJI noTHCHaT, qe MMa TaK'hB MaJI'hK KOHTpOJI Ha,U MMCJIMTe CM.
TeparreBTOT Ha MaiiK ro M3rrpanrn npII rrcHXIIanp II roii MY Ha3HaqHJI JieKapcrBoro _
KJIOMIIrrpaMMH, ecllnKaCHO B eJIHMMHHpaHeTO _IIJIII orpaHnqaBaHeTO Ha CIIMIITOMMTe Ha o6· .
cecMBHo-KoMrryncIIBHOTO pa3crpoiicTBO B oKono 60 rrpou:eHTa or cnyqanre. Cne,r:r; TpnceW _- --
. HO 11
MIIqeH rrpneM Ha Me.n:nKaMeHTa MaliK ycTaHOBHJI, qe MaHII.HTa MY e II3qe3Hana Harr0 n
 fJIABA 3 B'b3CTAHOBJIBAHE: KOMIIJIEKCEH IIO/{XO/{ 91
,
. ·.._"· ':· qe ,n:enpec1uITa MY 3Ha1nITenHo e HaMamma. Tali 3arroqHan .ua ce Hacna)l(,n:aBa Ha rnoqnrpa-
.> HeTO 6e3 HHKaKBII TpeBOfll, qe e 6JibCHaJI H5IKOro. fleKap5IT MY Ka3an ,n:a B3HMa neKapCTBO-
.

.. ': TO B npo,n:bJI)l(CHIIe Ha e,n:Ha ro,n:HHa, cne,n: KOeTO IlOCTerreHHO ,n:a HaMaJIH ,U03aTa ll ,n:a Bll,Ull
• ~ 1 ~,namI :me e cBo6o,n:eH or Mamrn n 6e3 neKapcTBOTO.
. . · BnnpeKH qe 06cec1rnHo-KoMrryncnBHOTO pa3cTpolicTBO Ha MaiiK OTKJIHKHano MHoro
<.:·~. )i~6pe Ha KOM6nHanmITa OT ropeonncamITe HHTepBeHnnn, roil npo,n:in)l(aBan ,n:a ce LiyB-
.. :--·cTBa ,n:enpecHpaH or BpeMe Ha BpeMe. 3a repaneBTa MY craHano .HcHo, qe MaliK H3TIHTBa
~~: ..__:•' ·:. :~~~:1 h~cTHO OTerLieHHe OT pa6oTaTa CH H OT )l(HBOTa CH KaTO nHJIO. <l>IrnaJIHaTa cPa3a OT Bb3-
0<_.' cTaHOBHTCJIHaTa nporpaMa BKJIIOqBaJia OCblIJ:eCTB5IBaHeTO Ha ,n:Be Ba)l(HH npoMeHH, KOHTO
"'.·~-.B~ecJIH CMHCbJI II ITOCOKa B )l(HBOTa My. IlbpBO, TOH pelllHJI ,n:a npoMeHH pa6oTaTa CH. B
... ' xo.ua Ha e,n:Ha ro,zurna TOH npeMHHaJI OT KopnopaTHBeH IIOCT B o6naCTTa Ha MapKeTHHra
.KbM MaJibK co6CTBeH 6H3Hec B o6nacTTa Ha TbpfOBH5ITa Ha ,n:pe6Ho. I1pe3 nenH51 CH )l(HBOT
· .:· ·. MaiiK ce HHTepecyBan or MY3HKa, HO HHKora He rrpe,n:rrpHen HHJ.nO B Ta3H rroco~a. 3aroBa
.1· · ..... ~ ..... · - - .

. · . ·: ~J<aro BTopa CTbnKa 3anoqHan ,n:a B3HMa yponH no rrHaHo. Cne,n: e,n:Ha ro,n:HHa HarrpaBHJI
·_ : .;\:;~e~Bai.nara CTbIIKa - KYIIHJI CH CHHTe3aTop H 3arroqHaJI ,n:a KOMII03Hpa co6CTBeHH nap-
' ~:«~era 3a rrHaHo. Ta3H TBopqecKa H35IBa BHecna HOBO H3MepeHHe B )l(HBOTa Ha MaiiK n MY
·:,:~~03J3omrna ,n:a H3pa35IBa ,n:ororaBa HepeanH3npaHH51 en rrorennHan. E,n:Ba cne,n: TOBa ,n:errpe-
·. _CIUITa MY H3qe3Hana HaII'hJIHO.
· __ Hali-Ba)l(HH5IT KOMrroHeHT or Bb3CTaHOB5IBaHeTo Ha MailK OT o6cecHBHO-KOMrryncHB-
. »<?~o pa3CTpOllCTBO 6nna KOM6HHanH5ITa OT rrpe,n:OTBpaTJIBaHe Ha peaKnH.HTa H Me,n:HKa-
.•.• _MeHT03HOTO neqeHHe, a neHTpaJIHll5IT MOMeHT 3a Bb3CTaHOB5IBaHeTO MY OT ,n:errpe-
-- ,'c foui'ra - cbqeram1eTO OT rrpeo,n:OJI51BaHeTo Ha o6ceCHBHO-KOMIIYJICHBHOTO pa3CTpOMCTBO
---',u :rnopqecKaTa H35IBa, K05ITO BHecna HOB CMHCbJI B )l(llBOTa My. Bb3CTaHOBHTeJIHaTa MY
-- ~: -~porpa:Ma MO)l(e ,na 6n,ne o6o6i.neHa no cne,n:HHJI HaqHH:

)J;HxarenHH ynpa)l(HeHH5I
Pe,n:oBHO rrpaKTHKyBaHe Ha ,n:'hn6oKa penaKcannH

L Pe,n:oBHH aepo6Hn yrrpa)l(HeHHJI

IIo,n:o6peHne B xpaHeHeTo rrmoc BHTaMHHHH ,n:o6aBKH
•'
."-:,. ":~:-' · ·IIoBeoeH l./ecKo )];acer H rrpe,n:orBpaTJIBaHe Ha peaKnll51Ta 3a ennMHHHpaHe
Ha rrpoBepHBaHero·

EMOLf UOflQAHO YcBOJIBaHe Ha yMeHnero ,n:a n,n:eHTHcPHnnpa

n H3pa35IBa rHeBa n pa3oqapoBaHnero cn
L BbTperneH MOHOJIOr, IIpOTHBO,n:elicTBarn: Ha CTpaxa,
qe e 6Jib.CHaJI H5IKOfO
L
IlpneMaHe Ha KJIOMHrrpaMHH B rrpo,n:bJI)l(eHHe
Ha e,nHa ro,n:nHa .

EKJucmeH4uaJZHo-oyxoBHo Peann3HpaHe mi nHrepeca KbM cBnpeHero Ha rrHaHo

ll KOMII03HpaHeTO Ha MY3HKa ..
92 EL(M'hHL( EOPH /(A CE CIIPABHM C TPEBOJKHOCTTA H c/>OEHHTE

Pa3pa6oTeaHe Ha eawaTa co6cTeeHa

Bb3CTaHOBHTenHa nporpaMa
Ha,rvrnaM ce, qe Beqe cTe ,nofourn rrpe,ncTaBa 3a TPH Hern:a: 1) nrnpoKmI Kpbr cTpaTe-
nrn, H3IIOJI3BaHH B KOMIIJieKCHaTa B'b3CTaHOBHTeJIHa rrporpaMa, 2) KOHKpeTHHTe ll3IIOJI3Ba-
Hll CTpaTerHH ll 3) KaK Te3ll CTpaTerHH ce rrpHnaraT B KOHKpeTHH cnyqall. t l
. Cer?- . MO)KeTe ,na 3arroqHeTe pa3pa6oTBaHeTo Ha co6cTBeHaTa cH B'h3CTaHOBHTeJIHa
rrporpaMa. D;enTa Ha cne,nBaII(HTe Ta6nm..~H e ,na BII rroMorHai' B. roBa oTHoIIIeHHe. ITbpBaTa
e Ta6JZu4a Ha erftuKacHocmma. T5I CB'hp3Ba pa3JIH1IHHTe BIIJJ:OBe TpeBO)l(Hll pa3cTpoiicTBa c
KOHKpeTHHTe rnaBH OT T03ll Hapb11HllK. rnaBHTe, KOHTO ca oco6eHO IIO,UX0,[(5IlIJ:H 3a 8CU l/KU
c ,n:a,neHOTO pa3CTpOHCTBO, ca OT6eJI5I3aHH c ,,X". rnaBHTe, KOHTO qecTO ca IIO,[(X0,[(5III(ll, ca
OT6eJI5I3aHH c MaJIKO ,,x". l136opbT Ha CTpaTerHHTe BM, pa36IIpa ce, rn:e 3aBHCH OT rrpHpo,n:a-
l
Ta ll IIp1I11HHHTe 3a rrpo6neMa BM. ·cne,n: KaTO Beqe CTe rrpoqeJIII IIbpBHTe TPH rnaBH Ha T03M
HapbqHMK, Tp5I6Ba ,n:a HMaT_e M3BeCTHa rrpe,ncTaBa Bbpxy KOII CTpaTerIIll ,n:a aKI(eHTHpaTe.
BTopaTa Ta6JIHI(a, HapeqeHa f{He8HUK Ha ceOMU4Hama npaKmUKa, BM II03BOJI5IBa ,na
011epTaeTe B ,n:eTaHJIH JIHqHaTa CH B'b3CTaHOBHTeJIHa rrporpaM a. Ta6JIHI(aTa H3pe)K,[(a BCHl'.fKM
cTpaTerHH H yMeHH5I, rrpe,nnaraHM B T03H Hapb11HIIK. Cne,n: BC5IKO yMeHHe B cKo6H e ,n:a,neHa
rrperropbqHTeJIHaTa 11ecT0Ta Ha rrpaKTHKyBaHeTo MY 3a e,r:i;Ha ce,n:MHU:a. Ta3H Ta6m1u:a BM
II03BOJI5IBa ,n:a OT6eJI5I3BaTe 3a BCeKM ,UeH OT ce,n:MHU:aTa KOH ynpa)l(HeHII5I CTe rrpaKTHKYBaJill.
Tbii KaTo Ta6JIHU:aTa e ce,nMH'ma, rrperrop'h11BaM BM ,n:a CH Hanpaeume 52 Konu11, 3a ,na
·· 1
rrpocne,n:HTe e,nHoro,nmumrn rrepMo,n:. (Pa36Hpa ce B'h3MO)l(HO e B'h3CTaHOBJIBaHeTo BM .ria
OTHeMe 3HaqHTeJIHO IIO-MaJIKO OT e,nHa fO,[(HHa.)
He 3a6paB5IHTe Haii-oTrope B Ta6JIMU:aTa ,n:a oT6eJie)KHTe ,n:aTHTe, KaKTo H u:enHTe cM
3a ce,n:MHU:aTa. B ,nonHaTa 11acT Ha Ta6JIHU:aTa Mo)KeTe_,n:a ou:eHHTe B rrpou:eHTH ,n:oKoJIKo
cM5ITaTe, qe cTe ce B'h3CTaHoBHJIH K'hM ,n:a,neHaTa ce,n:M~ua.~-(3a6e,ne)l(Ka: IIo,n:roT~eTe ce B
l
HllBOTO Ha B'b3CTaHOB5IBaHeTO BH ,na HMa rro,n:eMH H crra,n:oBe rrpe3 pa3JillqHHTe ce,n:Mlll(H.)
QqeBII,[(HO e, qe HHMa ,n:a OC'hII(eCTBJIBaTe 8CUl/KU rrperropb1IBaHH B HapbqHHKa CTpaTerHH 1
BC.fl.Ka ce,n:MHI(a. )J;oKaTO 11eTeTe BC5IKa e,n:Ha rnaBa, Bep05ITHO rn:e aKI(eHTHpaTe Bbpxy yMe-
HIUITa, pa35ICH5IBaHH B He5I. Ho HMa qeTHpH yMeHII5I, KOHTO BH nperropbqBaM ,n:a npaKTHKy-
BaTe 5 o-o 7 nimu ceoMUl/HO B rrpo,n:'hJI)KeHHe Ha 52 ce,n:MIIU:II B ro,n:HHaTa He3aBMCHMO OT
KaKBO TpeBO)KHO pa3cTpoiicTBO cTpa,n:aTe. Te ca:

1. TexHHKa 3a ,n:'hn6oKa penaKcaU:H5I (KaTo MYCKYJIHa penaKcaU:H5I, BH3yaJIH3aU:H5I HJIH

M e,n:IITal(II5I)

2. IIonoBHH qac eHeprH11Ho crropTyBaHe ~ J

3. ,D:o6pll xpaHHTeJIHH HaBHU:lI
4. IIpoTHBo,n:eiicTBHe Ha HeraTHBHH5I BbTpeIIIeH MOHonor IIJIH H3IIOJI3BaHe Ha YTB'bp)!(- J
,n:eHH5I 3a rrpOTllBO,[(eHCTBaHe Ha IIOrpeIIIHHTe y6e)K,[(eHH5I

A.Ko CTpa,naTe OT cpo6HH, HMa ,UBe ,[(Oil'bJIHHTeJIHH CTpaTerHH, KOHTO BH nperropbqBaM ,ri:a
rrpaKTHKyBaTe 3 ,[(0 5 II'bTH ce,n:MHqHo, ,[(OKaTO He ce OCB060,n:HTe OT cpo6HHTe, a HMeHHO:
5. llMarHHepHa ,n:eceHCH6HJIH3al(H5I
6. PeanHa ,n:eceHcH6HJIH3a:UH5I
 93
' · • ."!·· ·:

'. '.r.,: ' JfaB'bH TC3H HaCOKH BHe caMH w:e rrpeu;eHMTe KOJIKO BpeMe Tp.H6Ba ,IJ;a OT,IJ;eJIHTe Ha oc-
taBa.JlHTe CTpaTerHH B rrporpaMaTa CH 3a B'b3CTaHOB.HBaHe.
'f 1f Tpaunama omoaoeHocm Ha rrpaKTHKyBaHeTO Ha IIOJie3HHTe 3a Bae CTpaTerHH e OHOBa,
.' :'· toeiP·me BH ,ll;OHece II'bJIHO, a He qacTHqHo B'b3CTaHOB5rnaHe. ,ll;HeBHHK'bT Ha ce,IJ;MHqHaTa
~ :' n:PMTHKa e rrpe,n;Ha3HaqeH ,n;a BM rroMorHe ,n;a cJie,n;BaTe Kypca Ha JIHqHara en rrporpaMa 3a
·-~.- 91,JcTaHOB.HBaHe ,D;'bJifO BpeMe.
~ ~I • • •

- ---·--..-6.-.~~.:":.....~ ....- ·· ·-- ----·· ...

·." .Heo6XOAMMM CbCTaBKM 3a OCb~eCTB.SIBaHeTO

H·a'c o6cTeeHaTa BM Bb3CTaHOBHTenHa nporpaMa
<> ~. BepoJITHO Beqe MMaTe H3BeCTHa H,n;e.H KOH cTpaTenrn: MCKaTe ,n;a BKJIIoqHTe B'hB B'b3-
c:., t'", . '. .., . :, r* Ji ~ ~,.. ""' •

. c raHOBHTeJIHaTa CH rrporpaMa. ,ll;HeBHHK'bT Ha ce,n;MHqHaTa rrpaKTHKa w:e BM IIOMOrHe ,n;a

. ~/. -i -~: ..• ~. '

KOUKpeTH3Hpare CTpaTerHHTe II yMeHH.HTa, KOHTO w:e BIGl:IOqHTe B rrporpaMaTa CH 3a BC.HKa

QT,UeJJHa ce,p;MMI(a. Ho CMrypHO Beqe CTe Ce ,D;OCeTHJIH, qe B'b3CTaHOB.HBaHeTO H3HCKBa MHO-
fO no~~,e O.T rrope,n;Mu;a eTpaTerMH. Crroeo6HOCTTa BM ,n:a OC'bU{ecmeume rrperrop'bl.IBaHHTe
. n T03_H · Hap'hqHHK eTpaTerMH 3aBHCH H31(5IJIO OT HarnacaTa BM, OT,n;a,n;eHOeTTa BM II MOTH-
UUUM.HTa HaHeTHHa ,n;a Hanpaeume Hern;o 3a rrpo6JieMa err. B'h3eTaHOB5IBaHeTo BM 3aBHeH II
.' ' o1: c!t1!J~~Ta, B KO.HTO MO)KeTe ,n;a B'b3IIpHeMeTe II rrpMJiaraTe rreTTe Heo6xo,n;HMH CbCTaBKH,
on,~1 c_a~H . no.,. ,IJ;OJIY.
' ,., ...· . ·~ . •' ·~

:__ ~~L' TfoeMaHe Ha Om2080pHocm - 8 KOHmeKcma Ha nooKpena

. . :_
~ . -!"\. . . ~. . .:,.. " • . . • .

> ' _qyBeTBaTe JIM ce OTfOBOpHH 3a rrpo6JieMa CH HJIH ro OT,[l;aBa_Te Ha H.HKaKBa rrpuyMHI(a
_·11·~ H~CJI~ACTBeHoeTTa, JIOIIIH po,n;HTeJIM HJIH cTpecHparn:M xopa ~''-)l(Ji~Q_Ta BM? )l;opH ,IJ;a
CM.snaTe, q:e He CTe H31(5IJIO OTfOBOpHH 3a B'b3HHKBaHeTO Ha TOBa pa3CTpoiicii36, B KpaiiHa
_.. ~~·eTKa: or Bae 3aBHCH ,n;aJIH w:e ocTaHeTe BKorrqeHH n Hero HJIH w;e ro rrpeo,n;oJieere. Il'bp-
:~OH aq~Ho MO)Ke ,n;a BM e Tpy,n;HO ,n;a rrpMeMeTe H,D;e.HTa, qe BHe peIIIaBaTe ,IJ;aJIH ,n;a IlO,IJ;Abp-
iKate linli Aa npeo,n;oJieeTe rrpo6JieMa cH. H Bee rraK rroe~mHero Ha rr'hJIHara oTroBopHocr
e 11ali>·Ba)KHaTa BM CT'bIIKa. AKO BHe IIO,D;,D;'bp)l(aTe C'bCT05IHHeTO CH, BHe rrpHTe)l(aBaTe H
.•,pnnara ,n;a ro npoMeHHTe H Ha,n;pacHeTe .
. . ~:\ Iloe1-rnHeTO Ha OTfOBOpHOCTTa 03Hat.IaBa ,n;a He o6BHH5IBaTe HHKOM ,n;pyr 3a rpy,n;HO-
'C!_HTe ~li. 03Hat.Iana c'hrn;o ,n;a He o6nMH5IBaTe ce6e cu. Orrpan,n;aHo JIM e HaHCTHHa ,IJ;a ce
;· ?6n'n..I;tH~aTe 3a rrpHCT'bIIHTe Ha rraHHKa, 3a cpo6mne HJill 3a MaHHHTe H HaTpaIIJJHBHTe CH
[ · ·-,~<:_~pf~1u1? HaHcTHHa JIM BHHaTa 3a B'h3HHKBaHeTo Ha re3:a rrpo6neMH e narna? He e nu no-
'· ~I?~P.miHo 'Aa Ka)l(eTe, qe CTe HarrpaBHJlH Hai1:-,n;o6pOTO no CHJIHTe CH ,n;o MOMeHTa c HaJJHq-
' .;·~l~~~~ .~~a~He H pecypcH? MaKap or nae ,n;a 3aBHCH ,n;a npoMeHHTe C'bCTO.HHHeTo CH, rrpocro
:.'.:·!- ~~~ o.CHOBaHH.H ,n;a C'b,D;HTe II o6BHH5IBaTe ce6e CH 3a Hero.
· ·-': '. ,F,D;Ci zj.oeMere oTrcrnopHocTTa 3a rrpeo,n;omrnaHeTo Ha c'bcTo..sIHHero en He 03Haqana, q~
<:l.P~?~a ,n;a ro HarrpaBHTe a6coJIIOTHO caMH. Bc'hrn;Hocr, B..sipHo e o6paTHOTo: rro-Bepo.HTHO
··. '.:~ :P:~. HCKaTe Aa ce rrpoMeHHTe H ,n;a rroeMaTe p:acKone, Koraro ycern:are ,IJ;OCTaT'hqHa rro,IJ;-
· ·,'.': ot~~~~~·· Hall:-Ba)l(HaTa rrpe,D;IIOCTaBKa 3a OC'hW:eCTB5IBaHeTO Ha B'b3CTaHOBHTeJIHaTa BM rrpo-
-~.-c:~:ll?~¥a eHaJIHt.IHeTO Ha a,n;eKBaTHa IIO,D;Kperra. Ta3H IIO,D;Kperra MO)l(e ,n;a 6'hAe OT CTpaHa Ha
- . s:)~~fl?~ra HnH rrapTHbOpa BM, e,n;HH HJIH ,D;BaMa 6JJH3KH rrpIDITeJJH H/HJ1H TepaneBTHt.IHa rpyrra
;_IIJI:a Kypc, crreu;HaJJHO C'b3,n;a,n;eHH ,n;a ITO,D;IIOMaraT xopa c TpeBO)l(HH pa3CTpOHCTBa.
94 E,[(MbH,[( EOPH ,[{A CE CIIPABlfM C TPEBOJKHOCTTA JI c/JOEHHTE

2. Momuea4ufl - npeoooJLRBaHe Ha emopuimume noJL3U

Il(oM permne .[(a rrpM3HaeTe CBO.sI .[(.sIJI OT oTroBopHocTTa 3a rrpo6JieMa CM, crroco6Hoc-
TTa Bil HaMCTMHa ,[(a HarrpaBMTe Hern:o no Bnrrpoca me 3aBHCfl OT MOTMBaU:M.sITa BH. qYBCT-
BaTe JUI ce flCTMHCKH MOTMBMpaHM ,[(a ce rrpoMeHHTe? ,ll;ocTaToqHo JIM, 3a ,[(a CTe rOTOBij
,n;a YCBOMTe H ,[(a BKJIIQqflTe BoB BCeKH,[(HeBMeTO CII H.sIKOJIKO HOBfl HaqHHfl Ha MflCJieHe ij
IIOBe,IJ;eHHe? ,ll;ocniT'hqHo JIM, 3a ,[(a CTe rOTOBfl ,[(a HarrpaBHTe H.sIKOfl OCHOBHfl rrp0Mem1 B
Ha"CrnHa CM Ha )l(flBOT?
- IlcHXoJi:oriT ,ll;eHBHiEaKaH Be,[(Ho)K _OT6em13Ba, qe ,,CTpa.[(aHMeTO e BeJIMKfl5IT MOTHBa-
TOp Ha pacTe)l(a". AKO fl3IIHTBaTe 3Haqf1TeJIHO CTpa.r:i;aHMe 3apa.[(M rrpo6JieMa CM, BepO.sITHo '
ni:e CTe CMJIHO MOTflBHpaHM ,[(a HarrpaBHTe Hern;o ITO Borrpoca. IlpMHU:flIIHaTa BM B.sipa B
co6CTBeHaTa BM CTOMHOCT C'hll1;0 MO)l(e ,[(a 6n.[(e CMJieH MOTHB 3a rrpOM.sIHa. AKO ce o6HqaTe '
,IJ;OCTaToqHo, 3a ,[(a CM.sITaTe, qe HaMCTMHa 3acJiy)l(aBaTe .[(a mvrnTe y.[(OBJieTBOpHBarn: fl rrpo-
'1
,IJ;YKTMBeH )l(flBOT, rrpOCTO H.sIMa .[(a ce rrpnMMpMTe ,n:a 60.[(eTe CIIoBaHM OT rraHMKa, cpo6uu
HJili ,n;pyrM TpeBO)l(Hfl pa3CTpOMCTBa. I.U;e HCKaTe OT A<flBOTa IIOBeqe OT TOBa.
Tai<a CTMraMe .[(O Borrpoca Koe rrpeqH Ha Monrnan:M.sITa. BceKM qoBeK, CMTyau:M.s1 nnH
<PaKTOp, KOMTOC'b3HameJlHO UflU HeC'b3HameJlfW BU 6'b3Hazpa:»eOaBa 3G noOO'bp:»eaHemo 1
Ha C'bCmo1muemo BU rn;e IIO.[(KOIIaBa MOTHBaU:M.sITa BR . HarrpnMep MO)l(e ,[(a flCKaTe .[(a rrpe-
0,IJ;OJieeTe CTpaxa CM ,[(a H3JIM3aTe OT .[(OMa CM. Ho aKO Co3HaTeJIHO flJifl HeCo3HaTeJIHO He '
HCKaTe ,n;a ce H3rrpaBHTe rrpe.[( BoHIIIHM.sI CB.sIT, .[(a CM HaMep1ue pa6oTa u .n:a rreqeJIHTe rrpe-
TIHTairneTo CH, me IIpO.[(oJI)l(aBaTe .[(a OCTaBaTe 3aTBOpeHH BK'hlUfl. Ha Co3HaTeJIHO paBHIItne
HCKaTe .n:a rrpeo.n:oneeTe aropacpo6M.sITa CM, HO MOTIIBaU:M.sITa BH _He e .[(OCTaToqHo CflJIHa, 3a
,n;a 1IpeBo3MOrHeTe IIO.[(Co3HaTeJIHHTe ,,OTIIJiaTH" OT TOBa, qe He ce Bo3CTaHOB.sIBaTe.
Ilpe,n;u MHOro rO,[(HHfl 3MrMyH.[( <l>po:H:,n: HapMqa ~.[(e.sITa 3a IIO.[(Co3HaTeJIHHTe onrna·
T H ,,BTopuqHu IIOJI3H". BMHarM, Kora TO IIMa CflJIHa CnIIpOTHB(!.__!!_a Bo3CTaHOB5IBaHeTO OT ' 1
xpOHllqHo, HHBaJill.[(fl3Mparn:o CoCTO.sIHMe -- Bee e,[(HO ,[(aJIM TpeBO~Hopa3CTpOMCTBO, - ,Ue­
IIpecH5I, 3aBHCHMOCT flJifl 3aTJioCT.sIBaHe - o6HKHOBeHO B .n:eiiCTBJ1e ca BTOpuqHH rromn.
AKo ycTaHOBHTe, qe BM e Tpy.[(HO .n:a H3rpa.[(HTe mm .n:a noooop:»eam(:! MOTHBaU:HHTa CH
,n;a HaTipaBHTe Hern:o 3a C'hCTO.sIHlleTO CM, Ba)KHO e .n:a CM 3a,[(a.[(eTe BoTipoca ,,KaKBfl rromH
HMaM OT TOBa CoCTO.sIHMe?" CJie.IJ:Hll.sIT CIIIIC'hK M36po.sIBa H.sIKOfl OT Haii-pa3IIpOCTpaHeHHTC
BTOpHqHH IIOJI3ll, KOMTO BM .[(bp)KaT BIIpflMqeHM:
l
- .....,
• )J;oJI60KO BKOpeHeHO y6e)K.IJ:eHMe, qe ,,He 3acn y)KaBaTe" ,[(a ce Bo3CTaHOBHTe li .ua • . - J
BO.IJ:HTe HOpMaJieH )l(flBOT - qe He 3acJiy)KaBaTe rn:acnie. KoraTo BTopuqHaTa rroma · ·
e caMOHaKa3amieTO, qecTO Bile HaKa3BaTe ce6e CM, 3a ,[(a CM BopHeTe Ha H.sIKOfO. :
-CaMOHaKa3aHHeTO MO)Ke ,[(a ce .[(oJI)Kfl ll Ha lfYBCTBOTO 3a BHHa 3a CoCT~.sIHHeTO Bii· ,- .
HaqHHoT ,n;a rrpeo,[(oneeTe qyBCTBOTo CM 3a BMHa u CKJIOHHOCTTa .n:a ca6oTupaTe yen· -:
mrnTa CH e .[(a pa6oTMTe Bopxy ce6eyBa)KeHHeTo CM (BB)!( I'flaBa 14). "
- • )J;on6oKo BKopeHeHo y6e)K.[(eHlie, qe rrpOM.sIHaTa H3HCKBa ,, TBop.[(e MHoro pa6oTa" · B ~. '
KpaiiHa cMeTKa, MO)l(e 6M Beqe ce qyBCTBaTe cTpecMpaHM fl cMa3aHM. A cera oT Bae ... ,
ce HCKa ,n;a rroeMeTe 3Haqf1TeJihv IIOBeqe OTrOBOpHOCT fl pa6oTa, 3a ,[(a ce Bo3CTaHO· .•.
BHTe. Ha TIO.IJ:Co3HaTeJIHO paBHMIUe ycMJIMeTO M O)l(e rrpOCTO .n:a BM ce CTpyBa TBbp.Ue _;:<_,c: ..
ron.HMo, -o6e3copqaBaii:Kn orrMTHTe .[(a rrpeo,[(oneeTe cocTO.sIHMeTo cu. PeIIIem1ero -
0
Ha Ta3H .IJ:MJieMa e ,[(a 3aMeHMTe H,[(e.sITa 3a "TBbp.[(e MHOrO pa6oTa" c IIO-II03HTHBH
~H)l(.[(aHe KaTo ,,He e HY)l(HO .n:a 60.n:a HaII'hJIHO 3.IJ:paB yTpe - Mora .n:a rrpaBH Ma.JII<ll
 ..
. '. fltABA3 B'b3CTAHOBJIBAHE: KOMIIJIEKCEH IIOJ(X:OJ( 95

CTbilKH KbM Bb3CTaHOB5IBaHeTO C'bC CBOe co6CTBeHO TeMno" mm ,,Bc.sIKa I(eJI MO)l(e
.ua 6n.ue IlOCTHrHaTa, aKO ce pa3.n:em1 Ha .IJ:OCTaT'bqHo MaJIKH CTbilKH". (,Il;BaHa.n:eceT-
CTbilKOBaTa nporpaMa 3a B'b3CTaHOB5IBaHe e o6o6rrurna Te3H KOHCTPYKTHBHH Harna-
' . .~ ~;~;;,_ CH B MOTOTO ,,,Il;eH no .n:eH" .)
' _} .~~;\- :· ·7:~'
< · :-·:.:~; . f9' AKO CTpa.n:aTe OT aropacpo6mr mm CTpax .n:a H3JIH3aTe OT ,I(OMa CH, MO)l(e .n:a CTe
;_>· ;· ~)'7_ npHBbp3aHH KbM OTilJiaTHTe, KOHTO I10JiyqaBaTe OT Conpyra HJIH napTHbOpa CH. Te
-~~"'~~v~(~~ BKrnoqBaT BHHMaHHe, rpH)l(H H qmHaHcoBa H3.IJ:pb)l(Ka HJIH, . Hali-o6II(o, ocBo6o)l(.n:a-
·-- -~'---~ :A...__~.~~-: BaHe OT OTrOBOpHOCTHTe Ha Bo3pacTHHTe.
. :' ':J.>.- ~'.., ~, ' . ·-
.;t· .- Cnyqa5IT MO)l(e .n:a 6n,n:e H o6paTeH Ha nocne.n:HaTa c1nyal(H5I. Bn3MO)l(HO e conpyrnT

l B
: .. ,. · ~JIH napTHbOpbT BH ,n:a HMa IlOJI3H OT BaIIIaTa 3aBHCHMOCT OT Hero. Te BKJIIQqBaT
Bb3MO)l(HOCTTa .n:a ce rpmrm 3a Bae, .n:a BH KOHTpOJrnpa H .n:opH ,n:a noeMa OTrOBOp-
r
JO- i· -: ;,;;;;.··· ·'·'>'?f...
\ .... y HOCTTa 3a )l(HBOTa BH (TaK'bB e cnyqa5IT npH C'b3G8UCUMOCmma - BH)l( I'Aa8a 14).
w· -::~~ - ·'-- ~~ ~ Ilon3aTa 6H Morna .n:a 60.n:e 11 yBepeHOCTTa, qe HHKora H5IMa .n:a CH TporHeTe. To-
. ~~· ·~i; .,-. •.• - . ~ .
'" ::r· ~"..;.
.li
-£.\. eCT,
._!j>" • "'' .· .·
napTHbOpbT BH MQ)Ke .n:a Ce 6oH, qe aKO Ce B'b3CTaHOBHTe Hail'bJIHO 11 CTaHeTe

mi .. t·.~~;·.~.-~ nq-He3aBHCHMH, II(e ro HanycHeTe. Tp5I6Ba .n:a oco3HaeTe, qe BTOpHqHHTe non311 Ha

1~
. ' ' ~~,,-::: . rrapTHhopa BH H5IMa .n:a BH CI1HpaT, OCBeH aKO I10.IJ:C'b3HaTeJIHO He 3afOBOpHHqHTe c

)b
·:~ : :_. /·; Hero .3a rro.ru:i;op)l(aHeTo HM. .
•· J ' •

He ..... ~ '
....;.; -~~·:,,. .. ~.
)I )_ToBa ca caMO qacT OT BTOpHqH11Te IlOJI311. Te MO)l(e .n:a Ba)l(aT HJIH .n:a He Ba)l(aT 3a Bae.
L.. .
l(e · -. ~-~~~~~9~raTe, qe HMaTe TPY.IJ:HOCTH c _MOTHBal(IrnTa B KOHTO H .n:a 6Hno-MoMeHT OT :Bo3CTa-
~
HQBHBaHeTo CH, Ba)l(HO e .n:a CH 3a.n:a.n:eTe Borrpoca ,,KaKBa e I10JI3aTa OT OT65IrnaHeTO Ha
.__ ___ :ripo¥>iHara?"
ra- - ~--;~_ ~~;'. ;_~ ... •

0
IlocT- 06ce- I'eHepa- IIpoem CouJI<UIHa Aropa- IIpu-
~(;.
TpaBMa- CHBHO- JUI3Hpa- cpoforn cpo6mr <f>oforn: crhrrH
m:. Tii'-IHO KOMITYJI- Ha Tpe- Ha
CHBHO BO)!(- rramna
paJcrpoH:- HOCT
CTBO CTBO
'-

· x x x x x x x PeJI'ai<cau:mr

x x x x x x x Crropr
II TexHHKH 3a crrpaB51-
x x x He c rramrnara
~a. x x x x ,[(ocer

ll
x x x x x x x RI>TperneH MOHOJior
n-'- .IIorpernHH
x x x x x x x 6e)!( emrn
lfapa351BaHe Ha
x x x x x x q BCTBaTa

~c x x x x x
c
x x x .X x .x x
ue
x x x x x x .. x XpaHeHe

x x x x x x Me.n,HKaMeHTH

x x x x x x CMHCl>JI/.n,yxOBHOCT
96 EJJ:M'hHJJ: EOPH f{A CE CllPABHM C TPEBOJKHOCTTA H <POEHHTE

!{1-teBHUK Ha cedMUl/Hama npaKmuKa -

L(eAu 3a ce0Mu4ama: )];a Ta
1.
2. J
3.
fioHeAeJIHHK BropHHK Cp.sma 1IernopTbK fimK Co6ora HeAeJUI
..

TeXHHKa 3a Aon6oKo AillllaHe (6-7)

TeXHHKa 3a Aon6oKa penaKcaruU1* (5- 7)

ITonoBHH qac eHeprnqHo crroptyBaHe (5-7)

TeXHHKH 3a crrpaB.l!He crraHHKara **

fipOTHBOAeiiCTBHe Ha HerarnBHIUI BbrpeIIIeH MOHOJIOr (5-7)

YrBop>MeHH5! 3a rrpornBOAeiimne Ha rrorpewmue

y6e>KAeHH.I! (5-7) ]
I1MarnHepHa .neceHc116HJimaIUU1 (3-5)

PeanHa AeceHc116HJIH3a~IU1 (3-5)

~eHTH~Hl(HpaHe/H3pa35!BaHe Ha qyBCTBara ** ~- I

Ce6eyrBop>MaBaHe Bo6ruyBaHero coc 3HaqffMH.I! Apyr* *

Ce6eyrBop>KAaBaHe 3a m6.l!IBaHe Ha MaHHrrynauH.1!**

l J
Ce6eyBa)KeH11e: pa6ora Bopxy rro.no6p.1IBaHe BffAa Ha · .\
,·:
T5!JIOTO** "--·\
Ce6eYBa)KeH11e: rrpeArrpHeMaHe Ha mrrKH 3a rrocrHraHe '"-,~ .·]
Ha uenHTe** '"' ',_ !

Ce6eYBa)Kemie: rrporHBo,neiicrBne Ha BorpeIIIHH.I! KpHrnK**

-

Ce6eYBa)KeH11e: rpH)KH 3a BDrpeIIIHoTO Aere**

-

XpaHeHe: eJIHMHHHpaHe Ha mpe1rua/3c1xapra/CTI!M)'naHTITTe (7)

-
XpaHere: rrp11eMaHe Ha rrpOTHBocrpecoBH .no6aBKH (5-7)
-
Me,nHKaMeHTH: rrpHeMaHe Ha rro.nxoA.l!IUH MeAHKaMeHTH,
rrpeAITHCaHH OT JieKap (7) ~

CMHCbJI: pa6ora Bopxy OTKpHBaHero/ocomecrB.l!BaHeTO Ha

)KH3HeHara MHCH.I!* *
)zyxoBHOCT: H3IIOJI3BaHe Ha JzyXOBHHTe y6e~eHH5! HrrpaK-
---
THKH 3a HaMaJI.l!BaHe Ha rpeBO)KHOCITa ** I

Ou:eHKa Ha B'h3CTaHOBHBaHeTo B rrpon:eHTH (1-100): _ _

* Harrp., rrporpecHBHa MYCKYJIHa penaKcau:iur, BH3yanrr3aU:HH MJIH Me,n:rrTaU:HH
** Ilperropnq1ueJIHaTa qecTOTa BapHpa B 3aBHCHMOCT OT cPOKyca
 Bn3CTAHOBJJBAHE: KOMIIJIEKCEH IIOJ(XOJ( 97

3. 06eUJaHue da cmu2Heme oo KpaR

. fh~pBOHaqanHaTa MOnrnaI.J;If.SI II eHTYCIIa3MbT Bil rrpil B3eMaHeTO Ha perneHIIe ,[(a Ha-
. iipaBHTe Hell(O 3a rrpo6neMa Cil o6ilKHOBeHO ca ,[(OCTaTbqm1, 3a .n:a 3arroqHeTe. llcTilHCKOTO
'. if3nnramrn e ,[(a ,[(OBe.n:ere Hem:ara .n:oKpaii. roroBHJIII ere .n:a CH o6em:aere .n:a nocmo.futcm-
. Barn? B npaKTHKyBaHeTO Ha yMeHIIJITa II crparerHIITe, KOHTO .n:eiiCTBaT 3a Bae, B rrpO,[(bJI)l(e-
: :. alie.Ha Mecel(H, a rromiKora II ro,n:nHJI, 3a .n:a rrocrHrHere rrbJIHo II rpaiiHo Bb3CTaHoBJIBaHe?
~--'.:.._. ·' ·-"-,-~-:.,Q.1-.!~-~.1.:>!_.~~- IIOKa3Ba,
qe IIO,[(,JJ;bp)l(aHeTO Ha BHCOKO HIIBO Ha MOTHBal(II5I 3a TaKIIBa ,[(bJiflI
' . ,,. ·.· ~ riepHO,[(ll e Tpy,[(HO, aKO HJIMa .JJ:bJI6oKa II HCKpeHa peuwMocm .n:a IIOCT05IHCTBaTe c rrporpa-
'· .... 'MaTa en 3a Bb3CTaHOB5IBaHe, .D:OKaTO He OCTaHeTe II3l(5IJIO Y.D:OBJieTBopeHH OT pe3ynTaTHTe.
·. H a .np.a KrnqecKo paBHHm:e ToBa 03HaqaBa .n:a crropTyBaTe, ,n:a yrrpa)l(HJIBaTe ~eceHcH6HnH­
.. 3au;irn HJUI ,[(a pa6oTHTe Bbpxy ce6eyBa)l(eHIIeTO Cil .n:opn H B .JJ:HHTe, KoraTO He Bil ce IICKa.
';.. /'~~H.~ q_aBa ,[(a CTaHeTe II .n:a _rrpo;::i:'bJI)l(JITe,· .n:oplI KOraTO CTe ce c6JibCKaJIH c rrpeqKa, K05ITO
-~I ..> BM Kapa .n:a ce qy;::i:Hre .n:anH H11.Ko2a m:e ce rroqyBCTBaTe rro-.n:o6pe. BnrrpeKH qe MOTHBa-
. :. _· . ·~ liRTa. Bn Il(e HapacrBa II m:e crra.n:a, o6em:aHnero rrpe.n: ce6e CH .n:a rrpO.JJ:bJI)l(HTe ,[(OKpaii e
, . : np orpaMaTa CH e OHOBa, KOeTO II(e BH IIOMOfHe .z:i:a IIOCTilfHeTe IIbJIHO Bb3CTaHOB5IBaHe.

t-
J ,4. I'omOBHOCm Oa noeMame pUCKOBe
. ' ' .. Ilpoero He e Bb3MO)l(H0 .n:a ce rrpoMeHIITe ilJIII .n:a H3pacHeTe B K05ITO lI ,[(a 6JIJIO o6nacT,
~: aiw He 'ere roTOBH J:(a rroeMaTe pHcKoBe. Bn3CTaHOBJIBaHero 03HaqaBa roroBHOCT 3a eKc-
n epHMeHTnpaHe c HOBH MIICJIH, qyBCTBa H .n:eiiCTBII5I, IIbpBOHaqaJIHO HerrpHBHqHH 3a Bae.
C>,3.HaqaBa e'bll(O .n:a ce OTKa)l(eTe OT H5IKOH OTII)laTH rrpn 3aIIa3BaHeTO Ha CTaTyKBOTO, OIIH-
caHil B pa3;::i:ena 3a MOTIIBan;mrra. AKo crpa.n:are or cpo6nn, HaqJIHbT 3a rrpeo.n:onJIBaHeTo
L HM y _rrpoeTO ,[(a ce H3IIpaBIITe rrpe.n: cnryal(HilTe, KOilTO OT65IrBaTe - IIOCTerreHHO H IIbpBO
L
·: ·B'bB Bb06pa)l(eHHeTO CII. AKO crpa.n:are OT rrpHCTbIIII Ha rraHIIKa, MO~e .n:a ce HaJIO)l(ll ,[(a
. n oJKeprBaTe qacT OT KOHTpona II ,n:a ce Hayqilre .n:a TbpIIHTe Herrpn5ITHilTe Tenecmr ycell(a-
_HilJI, BMeeTo ,[(a HM ce CbIIpOTHBJIJIBaTe II .n:a ce 6opnre c T5IX. AKO CTpa.n:are OT MaHilil H
mirparrnHBH nMrryncil, MO)l(e .n:a ce HaJIO)l(JI .n:a rroHaCJITe rpeBO)l(HOCTTa, Koraro BoneBo ce
. ~'!>~'.IIilpaTe OT HarparrnnBHTe .n:eiicTBIIJI. Mo)l(e cnm:o .n:a ce HaJIO)l(JI .n:a pHcKyBaTe c rrpne-
. .; MaHeTo Ha Me,[(HKaMeHTH. ;
" . I

· · ,. . EcpnKacHaTa B'b3CTaHoBnrenHa rrporpaMa rroqJIBa Bbp~y roroBHOCTTa Bil .n:a pncKyBaTe

; H3ppo6BaHeTo Ha HOBH IIOBe;::i:eHH5I, KOilTO OTHaqano Mo)Ke .n:a yeeJZUl.f.am rpeBO)l(HOCTTa
B~,. lio B .IJ:'hnrocpoqeH rrnaH .n:a ce oKa)l(aT MHoro rrone3Hil~ . Cnll(O Karo B cnyqa51 c rroeMa-
,' HeT.o Ha OTfOBOpHOCTTa, IIO,[(Kperrara Ha xopa, KOilTO B5IpBaT BbB Bae lI BM IIO.JJ:,[(bp)l(aT, ll(e
··· :..: Yne~Hn· 3HaqnrenHo rroeMaHero Ha pHcKoBe. ./

•' .5. J(eflJuHupalle u BU3JQflU3UpaHe Ha lfeJLume BU 3a B'b3Cn}.QHOBRBaHe

'···:··f~\.}PY.D:Ho e ,[(a ce · crrpasmu n ,n;a rrpeo,n;oneern rrpo6neM, aKo HJIMarn JICHa H KOHKpeTHa
.. ~~~;~~e,.s1.3a rroer aBeHara u;en. Ilpe,n;H ,n;a ce srrycHere B co6cTBeHara en Bb3CTaHOBHTenHa rrpo-
· : . .< . !P. a~a, Ba)l(HO e ,[(a OTfOBOpHTe Ha cne,[(HHTe BbIIpOCII: .
. '= '"'·"
.;~· . . 1
98 E,[(MnH,[( EOPH ,l(A CE CflPABHM C TPEBO)f(HOCTTA H <POEHHTE

• ,,Kon ca Haii-Ba)l<IIllTe IIOJIO)KllTeJIHH rrpoMeHH, KOHTO HCKaM ,[(a HarrpaB51 B )KllBOTa CH?"

• ,,KaK me H3rJie)l(,I(a IIbJIHOTO MH Bb3CTaHOB51BaHe?"

• ,,KaK IIO-KOHKpeTHO rn;e MllCJI51, me ce qyBCTBaM H II(e ,[(eHCTBaM B pa6oTaTa, B OTHO-

rneHH51Ta MH c ,n;pyrnTe H CbC ce6e CH, CJie,[( KaTo ce Bb3CTaHOB51 HaII'hJIHo?"

• ,,OT KOH HOBH Bb3M0)1(HOCTll me ce B'b3IIOJI3BaM, CJie,[( KaTO ce B'b3CTaHOB51 HaII'hJIHo?"

Cne,n; KaTo ,n;eqmHnpaTe KaK 6n H3rJie)l(,[(aJIO B'b3CTaHOB51BaHeTo BH, Bepo51THO me BR

6n,n;e OT IIOJI3a ,[(a ro 6U3YGAU3Upame. BbB BpeMeTO, OTpe,n;eHO 3a rrpaKTHKyBaHe Ha ,[('bJI6o-
Ka penaKCaU:H51, OT,[(eJieTe H51KOJIKO MHHYTH ,[(a CH rrpe,[(CTaBHTe KaK II(e H3fJie)l(,[(a )l(HBOT'bT
BH, aKO rrpo6neMHTe Bll HaII'hJIHO n3qe3HaT. BH3yaJill3HpaiiTe B ,[(eTaHJIH BCHqKll rrpoMeHH
B pa6oTaTa, B pa3BJieqeHll.HTa, BbB Bp'b3KHTe ll B rrpe,n;cTaBaTa 3a T51JIOTO ll B'bHilIHOCTTa,
KOHTO llCKaTe ,n;a IlOCTllrHeTe. 3a ,[(a CH IIOMOrHeTe B pa3pa6oTBaHeTO Ha T03H II03HTHBeH
cn:eHapnii, ll3IIOJI3BaHTe rrpocTpaHCTBOTO OT,[(OJIY HJIH OT,[(eJieH JIHCT, 3a ,[(a OIIllllieTe KaK
II(e II3rJie)l(,[(a )l(HBOTbT Bll B UOeQJ11-lU.fl CJiyqaii CJie,[( II'bJIHOTO BH B'b3CTaHOB51BaHe. Herrpe-
MeHHO BKmoqeTe Bb3MO)l(H0 HaH-MHOro pa3JillqHH o6naCTH. OT )l(HBOTa CH.

Hoea1zeH c4eHapuu Ha :»Cueoma MU c1zeo B'b3cmaHOBRBaHemo

]
i
:"

]
~-

BceKh,L.(HeBHOTO BH3yaJm3npaHe Ha n:enHTe BH 3a B'b3CTaHOB51BaHeTo (3a rrpe,n;i:rnqHTaHe

B C'bCTO.HHHe Ha penaKcan:n.H) me 3acnnn yBepeHOCTTa BM B ycrrexa~ BcnmHocT Ta3H npaK-
THKa me HarrpaBH II'hJIHoro B'h3CTaHOB51BaHe rr~~B~po51~Ho. CnmecTByBa H306Hnne OT qm-
noco<l:>cKn ,[(OKa3aTeJICTBa - ,I(peBHll ll C'bBpeMeHHH :.._ qe OHOBa, B KOeTO B51pBaTe c U:.HJIOTO
Cll Copn:e ll Bll)l(,[(aTe c u;eJill.H Cll yM, o6HKHOBeHO ce ocomecTB51Ba.
 E B'b3CTAHOBHBAHE: KOMIIJIEKCEH JIOJ(XOJ( 99

~,~ 1. Ilperne,n:aii:Te ,n:a,n:emne B Ta3II rnaBa rrpIIMepII 3a 3a6omrnaHII5I II ra6nm~ara Ha eqm-

·<<"; ' ·. KaCHOCTTa, 3a ,n:a penrnre KOH rnaBII OT HapbqHJIKa ca CBbp3aHII c BaIIImI rrpo6JieM .
., '",} 'li.._.

· :;· · . ·} ~..-~ 2. Pemere B KaKbB pe,n: ~e pa6orIIre c rro,n:xo,n:.H~IITe 3a Bae rnaBII. IlperropbqBaM BII
':'« <: . ·~: · ,n:a II3IIOJI3BaTe rnaBIITe B pe,n:a, B KOHTO ca ,n:a,n:eHII .
. ' • !fi.~~ ......

. _ :_:__""':: 8LL3~~- Ha11paBeTe 52 KOIIII.H Ha ,[I;HeBHIIKa Ha ce,n:MJiqHaTa rrpaKTIIKa, 3a ,n:a cne,n:IITe JIJiqHa-
T{ ; · ·;. ··~:~:);_ ,'.(' · Ta cII Bb3CTaHOBIITeJIHa rrporpaMa B TeqeHIIe Ha e,n:Ha ro,n:IIHa. (Pa36IIpa ce, Bb3CTa-

:>T
, '.~ . . ~~f ·~ .;" .. .HOB.HBaHeTO BII MO)l(e ,n:a OTHeMe IIO-MaJIKO OT e,n:Ha ro,n:IIHa.)
•..•
.

IlpoqeTere OTHOBO rrocne,n:HII5I pa3,n:en - ,,Heo6xo,n:IIMII CbCTaBKII 3a rrpe,n:rrpIIeMa-

. ), : ::..~ y:·: . HeTO Ha JIHqHaTa BH Bb3CTaHOBIITeJIHa rrporpaMa"' 3a ,n:a 3aTB'bp,n:IITe B yMa CII rre-
H · .).::.~~:-~· :i) ·~ TTe Kmoqa KbM ycrrernHOTO H IIbJIHO B'b3CTaHOB.HBaHe: noeMQfle HQ om2oeopHocm,
: ~
J .. •• I · : ·, ~omU8Ql,/UJl. (BKJIIOqHTeJIHO rrpeo,n:OJI.HBaHe ~a BTOpIIqHHTe IIOJI3II), omOQOCHOCm,
.

:~ -:.. . ,.:;:·~. ,~~-. ZOm08HOCm OQ noeMame pUCK06e H OerfJUHUpQHC HQ LfCJlUme. .

. ''. ::· .. -.·>~'· -....

L
 PenaKCaI(IHITa e B OCHOBaTa Ha BCJIKa nporpaMa 3a npeO,I(OJI.srnaHe Ha TpeBO)KHOCTTa,
, cpo6HHTe HJIH npHCThnHTe Ha naHHKa. MHoro OT .I(pyrHTe yMeHUH, onHCaHH B Ta3H KHHra,
KaTO ,I(eCeHCH6MJnf3aI(H.HTa, BH3yaJIH3aI(IrnTa, npOM.HHaTa Ha HeraTHBHH.H BbTpemeH MOHO-
JIOr, ce Ha,I(rpa)l(,I(aT Bopxy cnoco6HocTTa 3a rrocTHraHe Ha ,I('hn6oKa penaKcaI(H.H.
PenaKCaI(H.HTa e Hel.I(O noBeqe OT pa3rrycKaHe npe,I( TeJieBH30pa HJIH BbB BaHaTa B Kpa5.I
Ha .n;eH.H - MaKap qe Te3H npaKTHKH 6e3 C'hMHeHne MoraT ,I(a 60,I(aT penaKcHpalI(H. PenaK-
caI(H.HTa, KO.HTO HaHCTHHa noMara 3a crrpaB.HHeTO c TpeBO)KHOCTTa, e pe008Hama, 8CeKU-
0He8Ha npaKTHKa Ha H.HKaKBa cpopMa Ha OoA6oKa peAaKca4uR. ,[(on6oKaTa penaKcaI(H.H e
CB'bp3aHa c OTqeTJIHBO cpH3HOJIOfHqHo CbCTO.HHH:e, KOeTO e TOqHa npOTHBOnOJIO)KHOCT Ha
HaqHHa, no KOllTO T.HJIOTO pearHpa npH CTpec mrn: no BpeMe Ha npHCT'hn Ha naHHKa .. ToBa
C'hCTO.HHHe e onttcaHo 3a nopBH n'hT OT Xop6opT EeHC'hH npe3 1975 r. KaTo pe;zaKcupaU{a
peaKtf UR. To BKmoqsa nope,I(HI(a OT cpH3Honon-rqHH npoMeHH:

• 3a6aB.HHe Ha nynca

• 3a6aB.HHe Ha ,I(HlliaHeTO

• IloHH)KaBaHe Ha KpbBHOTO HamrraHe

• HaMaJI.HBaHe Ha MYCKYJIHOTO Hanpe)KeHne

• 3a6aB.HHe Ha MeTa6oJIHTHaTa CKOpOCT H KOHCyMaI(H.HTa Ha KHCJIOpO,I(

• 3a6aB.HHe Ha aHaJIHTHqHOTO MHCJieHe

• YsenHqasaHe ycToilqttsoCTTa Ha KO)l(aTa

• YsenHqasaHe Ha aKTHBHOCTTa Ha ancpa B'hJIHHTe B M03bKa

Pe,I(OBHOTO npaKTHKysaHe Ha ,I('hJI6ol\a penaKcaI(H.H B npo,I('hJI)KeHHe Ha 20 ,I(O 30 MHHYTH

Ha .n;eH MO)Ke c BpeMeTO ,I(a ,I(OBe,I(e ,I(O pa3npocrpaH.HBaHe Ha peJiaKCaI(H.HTa H KbM OCTaHa-
JIHTe o6nacTH oT )l(HBOTa BM. ToecT, cne,I( KaTo H.HKOJIKO ce,I(MHI(H npaKTHKyBaTe ,n:on6oKa
penaKCaI(H.H Be,I(Hb)K ,n:HeBHO, I.I(e ce qyBCTBaTe rro-penaKCHpaHH npe3 I(.HJIOTO BpeMe.
Ilpe3 nocJie,I(HHTe 20 fO,I(HHH ca ,I(OKyMeHTHpaHH MHO)Ke·c TBO .I(pyrH nOJI3H OT JJ:bJI6o-
KaTa penaKcaI(H.H. Te ca:

100
 -:: i 'MBA 4 PEJIAKCAL(HJI 101

• HaMaJurnaHe Ha reHepaJII13I1paHaTa TpeBO)l(HOCT. MHoro xopa ca ycTaHOBIIJIII, qe pe-

-,D;OBHOTO rrpaKTIIK)'BaHe HaMaJI5IBa tieCTOTaTa II Te)l(eCTTa Ha IIpIICThIIIITe Ha rraHIIKa.

He II03BOJI51Ba HaTpyrrBaHeTO Ha CTpec. c BpeMeTO IIOCT05IHHil5IT CTpec ce HaTpyrr-

:Ba. HaBJII13aHeTo B C'hCT05IHile Ha cpI13IIOJioriltieH rroKoii ne,n;Hb)l( ,n;HeBHo ,n:aBa Ha
; '. ',, .T5IJIOTO Bb3MO)l(HOCT ,n;a ce Bb3CTaHOBII OT Bb3,D;eRCTBil5ITa Ha CTpeca. ,lJ.opII CbH5IT
_
·· ~10)l(e ,n;a He e B CbCT05IHile ,[(a Hapynrn IJ;IIKbJia Ha CTpeca, aKO He CII II03BOJIIITe ,[(bJI-
.' 6oKa peJiaKCaD;Il5l B 6y,n;HO CbCT05IHile.
----------~~::-::.· ·: ·Il~BH-rneHO HIIBO Ha eHeprI15ITa II rrpo,n;yKTIIBHOCTTa. (KoraTO CTe B CTpec, MO)l(e ,[(a
r· '
· - pa60TI1Te cpen:i;y ce6e CII II ,n;a cTe rro-MaJIKo ecpeKTIIBHII.)

_IIo,n:o6peHa KOHIJ;eHTpau;I15I II rraMeT. Pe,n;oBHOTO rrpaKTIIKyBaHe Ha ,[('hn6oKa penaK-

- ·cau;IIR o6IIKHOBeHo yBeJIIltiaBa crroco6HoCTTa Bii ,n;a ce cpoKycI1paTe II ,n:a He II03BO-
. nJIBaTe Ha yMa CH ,n;a ,,rrperrycKa".
·- .~ ~".:. {.· ' "> •

- · e HaMaJI5IBaHe Ha 6e3CbHileTo II rrpeyMopaTa. YMem1eTo ,n;a penaKcI1pa11I BO,IJ,II ,n:o no-

-~ . ;._- - .· ,Il,bJI60K II II0-3,D,paB CbH.
·. - .- :· rrpeBeHIJ;Il5I Il/IIJIII OTCJia6BaHe Ha IICIIXOCOMaTilqHII pa3CTpORCTBa KaTO xm1epTO-
·- • t .Hil5l, MilrpeHII, rJiaBo6oJIIl5l, aCTMa, 513BII II Ta~a HaTaT'hK. -

-. IloBmneHa caMoyBepeHOCT II rro-MaJIKO caM006BI1HeHI15l. IlpII MHoro xopa crpec'hT

. " _II rrpeKOMepHaTa caMOKpIITiltIHOCT IIJIII tIYBCTBOTO 3a Hea,n,eKBa'J:'HOCT BbpB5IT pbKa
3a pbKa. ID;e ce rrpe,[(cTaBRTe II tIYB_CTBaTe rro-,n,o6pe, KoraTo cTe penaKcilpaHH.

• . IIo-roJIRMa 5ICHOTa Ha qyBCTBaTa. MycKyJIHOTO Harrpe)l(emre e e,n,Ha OT ocHOBHIITe

'. -· ,_" . :,', rrpetIKII 3a OCb3HaBaHeTO Ha tIYBCTBaTa.

-·:·:: Ka!( 6IIXTe MOfJIII ,n,a IIOCTIIrHeTe CbCT05IHIIe Ha ,Il,bJI60Ka peJiaKcau;m1? lliKOII OT Haii-
p~~npocrpaHeHIITe MeTO,[(H ca:

,· _- 1. KopeMHo ,[(IIIIIaHe

_~; IlporpecIIBHa MYCKYJIHa penaKcau;I15I

.. : . ·,1 };::.~~:yanII3IIpaHe Ha CIIOKORHa cu;eHa

-·.~\- ":f-~( Me,n;I1TaIJ;I15I
· .°":,~~- HacotIBaHa Bil3YaJIH3aIJ;II5l
L ,_-

._6. -A.BTOfeHeH TpeHIIHr

=~".. ::/. Elioqmii,n,6eK
~ ~~' .
~' ··~

..
·-·~ : ~~<8, UpIITbII5IBaHe Ha CeTIIBaTa
- .J~- ~.~ ~1V~ . . ~' -
- . -

. --,9. llo~a
f !.."::: ; '

-~,: 1~-~ YcnoKORBan:i;a MY3HKa

,. ,,...

,. J}:-:
c 3~--··--,._
. TYK ll(e ce lj:JoKycupaMe Bbpxy IlbpBHTe qeTHpH OT TC3H MCTO.D:H H
H.a rrnne l(CJIH rro-
_·*·.~)~~~~Te ,[(Ba. BII3yaJIII3aU:H5ITa (HacotIBaHa II 06I1KHOBeHa) e TeMa Ha ,n,pyra rnaBa.
~. .... .. ..
102 E,[(M'bH,[{ EOPH ,l(A CE CIIPABHM C TPEBO)f{HOCTTA 11 <POEHliTE

KopeMHo AMWaHe
BarneTO ,IJ;IIIIIaHe np5IKO OTpa35IBa HMBOTO Ha Hanpe)l(eHHeTO B T51JIOTO BM. IlpH Ha-
npe)l(emie ,JJ.MIIIaHeTO BM o6MKHOBeHO CTaBa nJIHTKO H .ycKopeHO H ce H3B'hpIIIBa BHCOKO B ~...
rop)J.HTe. KoraTo cTe oTnycHaTM, BMe ,JJ.HIIIaTe no-n'hJIHou;eHHO, no-,JJ.'hn6oKo H OT KopeMa.
Tpy,JJ.Ho e e,JJ.iioBpeMeHHO ,n:a frh,n:ern HanperHaT M ,JJ.a ,JJ.Hrnarn oT KopeMa.
lliKoH OT non3MTe OT .KopeMHOTO ,n:HrnaHe ca:

• Ilo-,JJ.o6po CHa6)J.51BaHe Ha M03'bKa H MYCKyJiaTypaTa c KHCJIOpO,JJ..

• CTHMynau;M5I Ha napacMMnaTMKOBaTa HepBHa CHCTeMa. To3H KJIOH Ha aBTOHOMHara

BM HepBHa CHCTeMa HaC'hpqaBa cnoKOHHOTO H penaKCHpaHO C'hCT051HHe. T5I ,JJ.eikrna "
no HaqHH, npOTMBOnOJIO)l(eH Ha CHMnaTHKOBaTa HepBHa CHCTeMa, K051TO CTHMy_Tnpa '
C'hCT051HHe Ha CMOIJ:MOHaJIHa B'h36y,JJ.a H T'hKMO cPH3HOJIOrHqmITe peaK[(llH B OCHOBa·
Ta Ha npHCT'hna Ha naHMKa.

• qyBcTBO 3a no-roJI5IMa CB'hp3aHocT Me)l(,JJ.y yMa H TJIJIOTO. TpeBO)l(HOcrra H 6e3rro- ~

KOHCTBOTO o6HKHOBeHO BM )J.'hp)l(aT ,,rope B rnaBaTa". lliKOJIKO MHHYTH )J.'hJ100KO 1
KopeMHO ,JJ.HIIIaHe m;e BH nOMOrHaT ,JJ.a ycenITe [(51JIOTO CH T51JIO.

• Ilo-ecflMKaCHO H3XB'hpmrne Ha TOKCMHHTe OT T51JIOTO. MHoro TOKCHqHH Bemecrna B

T51JIOTO ce H3XB'hpJI51T npe3 6eJIMTe ,JJ.po6oBe.

• Ilo-,JJ.o6pa KOHIJ:CHTpau;n:5I. AKo yM'hT BM nperrycKa, TPY,JJ.HO me cfloKycHpaTe BHIDrn·

HHeTO CH. KopeMHOTO )J.HIIIaHe m;e BM IIOMOrHe ,JJ.a ycrrOKOHTe yMa CH.

• KopeMHOTO ,JJ.MIIIaHe caMo no ce6e CH MmKe ,JJ.a rrpe,I(H3BMKa peAaKcupaU(,a peaKt/Wl.

AKo cTpa,JJ.aTe OT cflo6MM, naHMKa MJIM ,JJ.pyrH TpeBO)l(HM pa3cTpo~CTBa, BepoHTHO rrMare
e,JJ.HH OT CJie,JJ.HHTe npo6neMM c ,I(MIIIaHeTO HJIM M ,I(BaTa.:

1. ,ll;HIIIaHeTO BM e C'hCpe,n:oToqeHO TB'hp,I(e Harope B rop,I(MTe M e IIJIHTKO.

2. CKJIOHHH CTe K'hM XHnepBeHTHJiaIJ:M5I, H3,I(MlllaHKM TB'hp,I(e MHoro B'hrJiepo,I(eH ,IIJIOK·

CM,I( B cpaBHeHHe c KOJIHtieCTBOTO Ha KHCJIOpO,I(a B Kp'hB006pameHHeTO BM. II.1nr·
KOTO M 6'hp30 ,I(MIIIaHe Ha HMBOTO Ha r'hp,I(lITe MO)l(C ,I(a ,I(OBe,I(e ,I(O XHIIepBeHTil.na·
D;HJI. XMrrepBeHTHJiaIJ:H51Ta Ha cBoii pe,I( MO)l(e ,I(a rrpe,I(H3BHKa cPH3HqecKH CHMIITOMH, ~
MHOro nO,I(06HH Ha CB'hp3aHHTe c npMCT'hnHTe Ha naHHKa.

Pa3fJIC)l(,I(aMe TC3M ,I(Ba BIIJJ:a ,I(MIIIaHe rro-no,I(p06Ho OT,I(OJiy.

 103

~-c-r:cpe.uoro11eHo HJrn ,[(OJIY ~ KopeMa? Mo)l(e c'brn;o ,n:a 3a6eJie)l(HTe rrpoMeHH B Mo,n;ena Ha
: J(BIIia~ero cH no BpeMe Ha crpec H Koraro ere rro-crroKoliHH. ~ ~
'' :·' f\Ko ycraHOBHTe, qe ,n:mnaHeTO BH e IlJIHTKO H e BHCOKO B f'bp,IJ;HTe, He ce OT1IairnaHTe.
· :., - Jfalrinno e B'b3MO)l(HO ,n;a ce rrpHy11Hre ,n;a ,n;mrrare rro-,n:'hn6oKo H or KopeMa. Pe,n;oBHO-
. ': io~ np aKTHKyBaHe Ha 1fopeMHO ,[(HillaHe (orrHCaHO ITO-,[(OJiy) rn;e BH IlOMOrHe IlOCTerreHHO
ra. : ·.: JtL rtp~MeCTHTe ueHT'hpa. Ha ,n:mnaHero CH Ha,[(ony or r'hp,n;m:·e . Pe,n:oBHOTO rrpaKTMKyBaHe
L . ·. ·if.a.n'bnlio KopeMHO ,[(HIIr'aHe c'brn;o raKa rn;e yBeJIH1IM KarrauHrera Ha 6ennre BM ,n:po6oBe,
. ~----~ :: nQ.n@.~ ~T~li.K_H rro-,[('hJI6oKoTo ,[(HIIIaHe. IIporpaMara or eHepr H1IHH aepo6HM yrrpa)l(HeHM51
r ·. · e~ttto e~oT ITOJI3a.
i-
Ta

L ,\ ..., ... . ..

a· •. ' J\i<p '.p.Hrnare OT f'bp,D;IITe, MO)l(e 6H CTe CKJIOHHH K'bM 3a,IJ;'bXBaHe, M3,IJ;MIIlaHKM TB'bp,D;e
,·':. t..tlIOto.:Bfr.J_Iepo,[(eH ,[(HOKCH,[( B cpaBHeHHe c KOJIH1IeCTBOTO Ha KHCJIOpo,n;a B KpbB006pa-
0· " uteHHyT<i :im. B'h3MO)l(HO e c'hrn;o ,[(a ere CKJIOHHH ,[(a ,[(HIIIaTe rrpe3 ycrara. Pe3ynraThT e
. C11 QKYIHI0.9T~.01' CHMITTOMH, BKJII01IHTeJIHO ycKopeH rrync, CBeTOB'bpTe)l( ll M3TpbI1Ha.JIOCT,
'falCa IIO,D;06HH Ha CllMIITOMHTe Ha ITaHHKaTa, qe MO)l(e ,[(a 61>,IJ;aT Hepa3rpaHM"lJHMM. fuKOM
L
or 'cl>n3HOnOrH1IHHTe rrpoMeH~, rrpe,[(H3BIIKaHH OT XHIIepBeHTHJiaUH51Ta, ca:
. -~ • -r·
•' '

·· · .·.:. ; IloBHIIIeHa anKaJIHOCT Ha HepBHHTe KJieTKH, Koero rH rrpaBM rro-B'h36y,n:nMM. B pe-

a· ~ "'· ., 3ynrar ce 1IYBCTBaTe Hep6HU H U3n.!l.aUleHU.
"! ·,l\~.,~ .. 7:~ ,l - : ':· .... ·.:· .

- • . H ?MaJIHBaHe Ha B'brnepO,[(HH51 ,[(HOK CH,[( B Kp'bBTa, KOeTO MO)l(e ,n;a HaKapa Cop4emo
1. :.. ;:,' ·:::~. ~.u. Op
\ t.,. ·\ . . .,
U3nOMn6a no-ycu.11.eHO U no-6op30, C6em.!l.UHUme oa U32.!l.e:JICOGm no-RpKU, a
~-

: 38yijume
1
- no-cu.11.Hu.
- ' .']< · . ' tf, • - . . .
re ,_·',.-;.! T. no ~rOJI51MO CBHBaHe Ha Kp'bBOHOCHHTe C'b,IJ;OBe B M03'bKa, KOeTO :fy!O)l(e ,n:a rrpe,n:M3-
_
?·:.,~; BHi a 'y'cern;aHe 3a CBem06opme:J1£,' Oe30pUeHmaljUR M ,D;OpH ttyBcmBO 3Q Hepea.flliOCm
. · ' ":,., ::~: HJIRomKoCHamocm om mR.11.omo. ~· ~'

.
' - · -. ·• j,, ·:-: • • ... - •

~kf~>r-~:
. ~·;)~CHtJ:K~· Te3H CllMilTOMH Morar ,n;a 61>,n;aT H3T'bJIKyBaHH KaTO Bb3HMKBaHe Ha rrpHCT'bil Ha
', u~iriFiica: ~O:M 3aIT01IHeTe ,n;a OTKJIHKBaTe Ha Te3H TeJieCHll rrpoMeHH
' i>I ""~· t·" ' .
c' rrpe,n:M3BMKBa:W:M rra-
· •!J!Xef~~Hcnn Karo ,,ry6H KOHTpon!" HJIH ,,KaKBO craBa c MeH?", Bue naucmuHa uJnaoame 8
.' na'fUK~/~HMITTOMHTe, KOHTO I1bpBOHa1IaJIHO caMO ca Harro,n;o651Ba.JIM rraHMKa, 3a,D;BM)l(BaT
PCalC~H!f; KOHTO BO,n;H ,n;o HCTHHcKa rraHHKa. XnrrepBeHTHnaumna MO)l(e 1) ,n;a rrpe,n;M3BMKa
' 4!~u~ecK,.li yce.m;aHmI, KOMTO BH BO,D;51T ,n;o rraHHKa U.11.U 2) ,n;a ):(OI1pHHece 3a rrpHCT'bila Ha
~aa~~~:I<~TO , 3aCHJili HerrpH51THHTe cpH3H1IeCKH CllMilTOMll.
- '..' ':~;;f:.4*.9.; ~<?,_~03lipare, qe CTpa;n:are _QT XHrrepBeHTHJiaUH51, o6bpHeTe BHHMaHMe J(aJIM o6M-
.: ~Jl~o : ;{?~are· IlJIHTKO, OT rbp,D;HTe ll rrpe3 ycrara. 06bpHeTe 'BHMMaHHe Cb:W:O ,D;a.JIM KO-
' <·:~o.-,~~i::YµnaIIIeHH ·e re CKJIOHHH ,n;a C,[(bp)l(aTe ,D;'hXa CH HJIH ,n;a ,D;HIIIaTe MHOro IlJIMTKO M
·:,' . _"'P3.o.; -ycer.u;aHero 3a li3TpbrrBaHe, oco6eHo B pbuere MJIH KpaKaTa, C'h:W:O e rrpM3HaK 3a
<: n~e.12.~ ~H~nnauHH. AKo HHKOH or Te3H xapaKrepncTHKH Ba)l(aT 3a Bae, BepoHTHo· xnrrepBeH-
_.'_- ~ ~~~~~!a l!rpae pOJI51 3a rrpe,D;H3BHKBaHeTO HJIH 3aCHJIBaHeTO Ha rraHM1IeCKHTe peaKUMM
;:. -~a. : PeBO)l(HOCTTa .
._ . ' <'./;,.,Tpa,n;n~E.6HHM51T neK 3a CHMilTOMHTe Ha OCTpaTa XHrrepBeHTHJiaUM51 e ,n;a ,D;MIIIaTe B
I BnJI( · -
. ~. ". · ~ ,;...~~-TopfoP-IKa. Ta3H rexHMKa BII Kapa ,[(a B,D;IIIIIBare B'hrnepo,n;en ,n;noKcH,n;, B'h3CTaHOBJI-
.. -... J• ",: 't' "· .
104 E)J;MbH)J; EOPH f(A CE CIIPABJfM C TPEBOJKHOCTTA H <POEHHTE

BallKII HOpMaJIHII51 6aJiaHC Me)l(,n:y KIICJIOpo,n:a II Bnrnepo,n:HII51 ,[(IIOKCII,[( B KpnB006parn:em1-

eTO. MeTOJJ:oT ,n:eiicTBa. C1mo TOJIKOBa ecpIIKacHII 3a HaMan51BaHe CIIMIITOMIITe Ha xnrrep-
BeHTIInan;II51Ta ca KOpeMHOTO ,n:mnaHe II ycrroK051BaIUIITe ,[(IIXaTeJIHII yrrpa)l<Hemrn:, OIIIICaHI1
rro-,n:ony. I1 ,[(BeTe IIOMaraT .r:i:a 3a6aBIITe ,[(HIIIaHeTO CH, KOeTO eqmKaCHO orpaHIIqaBa IIpHe-
Ma Ha KIIcnopo,n: II Bn3CTaHOB51Ba 6anaHca Me)l(,n:y KHcnopo,n:a II Bornepo,n:HII5I ,n:noKcn,n:.
A.Ko CTe B C'bCT051HIIe .r:i:a pa3II03HaeTe CIIMIITOMHTe Ha XHIIepBeHTIInan;II51Ta II ce Hay-
qnTe ,n:a rn HaMaJI51BaTe KaTo Cn3HaTenHo 3a6aB51Te ,n:mnaHeTo CH, H51Ma 3arn:o ,[(a pearIIpa-
Te Ha T5IX c rraHIIKa. -
,[J;BeTe yrrpa)l(HeHII51 rro-~ony me BII rroMorHaT ,n:a rrpoMeHIITe MO,[(ena cn Ha ,[(IIIIIaHe.
qpe3 rrpaKTIIKyBaHeTO HM me MO)l(eTe MHOro 6np30 ,n:a IIOCTIIraTe CbCT051HIIe Ha ,[(on6oKa
penaKcarurn. CaMo TPII MRHYTH KopeMHO IIJIII ycrroK05IBamo ,[(IIIIIaHe o6IIKHOBeHo rrpe,n:I13-
BIIKBaT ,n:nn6oKo CnCT05IHHe Ha penar<can;II51. MHoro xopa ycrreIIIHO ca II3,I IOJI3Bann e,n:Hata
IIJIII ,[(pyraTa TeXHIIKa 3a CIIIIpaHe Ha rraHIIKaTa rrpII IIopBIITe rrpII3Han;II Ha TpeBO)l(HOCT.
TexHIIKIITe Como TaKa IIOMaraT II 3a HaMaJI51BaHe Ha rrpe,n:BapIITenHaTa TpeBO)l(HOCT, KOHTO
MO)l(e ,n:a ll3IIIITBaTe rrpe.r:i:H II3IIpaB5IHeTO CH rrpe,n: cpo6HiiHa CIITyan;II51. ,[J;oKaTO_TeXHIIKMTe
Ha rrporpeCIIBHa MYCKynHa penaKcan;II51 II Me,[(IITaU:IDI, OIIIICaHII rro-HaTaT'bK B Ta3II rnaBa,
OTHeMaT ,[(0 20 MIIHYTII, 3a ,n:a ,n:a,n:aT pe3ynTaT, cne,n:HIITe ,[(Ba MeTO,[(a MoraT ,n:a rrpe,n:II3BH-
KaT cpe,n:Ha ,[(O ,[(nn6oKa penaKcan;II51 caMo 3a 3 ,n:o 5 MIIHYTII.

KopeMHO oumane

1. 06opHeTe BHIIMaHIIe Ha HIIBOTO Ha Harrpe)l(eHIIeTO CH. Cne,n:-TOBa CJIO)l(eTe e,n:Hara

CH ,[(JiaH Bnpxy KopeMa TOqHo IIO,[( rpn,[(Hil51 KOIII. -

2. B,n:mnaliTe 6aBHO II JJ:nJI60KO rrpe3 HOCa K'bM ,[(OJIHaTa qacT Ha 6enIITe CH ,[(po6oBe - c :
,[(pyrII ,n:yMII, II3rrpaTeTe Bo3,n:yxa Bn3MO)l(HO Haii-,n:nn6oKo. AKo ,[(IIIIIaTe OT KopeMa
CH, ,[(JiaHTa BHTp5!6Ba ,[(ace n080U2He. rnp,n::ine Bii me ce ,[(BII)l(aT C'bBCeM neKO, ,[(OKa·
TO KOpeM'bT Bii Ce pa3IIII1p51Ba. (IlpII KOpeMHOTO ,[(HIIIaHe iJua'¢pa2Mama - M)'CKynoT, "" -
KOllTO pa3,[(eJI5I 6emITe ,n:po6oBe OT KopeMHaTa KYXHHa - ce ,[(Bil)l(ll Ha,[(OJIY. Ilo T03U
Haq1rn TOM Kapa MYCKynIITe, o6rpa)l(,[(amII KopeMHaTa KyxIIHa ,[(a OTII,n:aT Harope.)

3. Cne,[( KaTo CH rroeMeTe ,n:nn6oKo Bn3,rtyx, crrpeTe 3a MOMeHT II rrocne II3,[(IIIIIalire

6aBHO rrpe3 Hoca ImII ycTaTa, B 3aBIICIIMOCT OT rrpe,[(rroqIITaHII51Ta cII. HerrpeMeHHO
II3JJ:IIIIIaliTe ,[(OKpaii.,l(oKamo u3iJuuwme, no1e0Aeme na lf,RAomo cu mRAO ,n:a ce or· , ,
rrycHe (Mo)l(eTe ,n:a cII rrpe,n:cTaBIITe KaK pnn;eTe II KpaKaTa BR ce oTrrycKaT :H: ym1cBaT '.-
KaTo Ha-rrapn;aneHa KyKna). ·
.'
.; .
4. HarrpaBeTe ,[(eceT 6aBHII II ,n:on6oKII KopeMHII BJJ:HIIIBaHII51. OrrIITaliTe ce ,n:a ,[(innare
nJWBHO II pumMU'-lHO, 6e3 ,n:a rroeMaTe p513KO B'b3,[(yx IIJIII ,n:a II3,[(IIIIIaTe HaBe,[(HblK·
-- IIJ;e 3a6aBIITe mmraHeTO CH, "aKO OT6pOIITe 6aBHO ,[(0 qeTIIpII _rrpII B,[(IIIIIBaHe (1-2·
3.;.4) a rrocne 6aBHO rrpe6poIITe ,n:o qeTIIpII rrpII II3,[(IIIIIBaHe. IloMHeTe ,[(a rrpaBn:c 1/ -
MaJIKa rray3a B KpaH Ha BC5IKO B,[(IIIIIBaHe. 0T6poliTe ,n:eceT U30UU16QflUJl, 3arroqBaU- ::
KR oT ,[(eceT Ha,n:ony. Ilpou:ecnT Tp516Ba ,[(a n3rne)l(,n:a TaKa:
EaBHO BJJ:HIIIBaHe ... Ilay3a ... Ea:BHo II3JJ:HIIIBaHe (,,,[J;eceT")
- - EaBHO BJJ:IIIIIBaHe ... Ilay3a ... EaBHo H3JJ:HIIIBaHe (,,,[J;eBeT") _
· EaB!IO BJJ:lillIBaHe ... Ilay3a ... EaBHO II3,[(IIIIIBaHe (,,OceM") ~>
II TaKa ,n:o e,n:Ho. AKo 3arroqHe ,n:a Bli ce Biie CB5IT, ,n:oKaTo rrpaKTIIKyBaTe KopeM \-~,
80

,ll;lUIIaHe, crrpeTe 3a 15 ,[(0 20 ceKyH,[(ll II 3arroqHeTe OTHOBO. .

-- fE

Ii· 5. AKo )J(eJiaeTe, rrpo,n:bJI)J(eTe yrrpa)J(HemreTo KaTo HarrpaBIITe ,n:Be IIJIII TPII ,,cepIIII"
105

.,;;1p. KopeMHII .n:mnaHIIJI II He 3a6pam1iITe ,n:a oT6pmrnaTe OT ,n:eceT Ha,n:ony 3a BC51Ka ce-
,!HII ·; pII51 (BC51KO II3,1J;IIIlIBaHe ce 6poII KaTO e,n:HO qIIcno). Ilem WbJlHU MUHymu KopeM-
[e· ;:- ·. ,. HO ,n:mrrnHe II(e IIMaT ,1J;bJI60KO Bb3,IJ;eHCTBIIe 3a HaMaJI51BaHe Ha TpeBO)J(HOCTTa IInII
~~f:" : ~· CIIMilTOMliTe Ha rramIKaTa. lliKOII xopa npe,n:rroqIITaT ,n:a 6p05IT OT C.[.(HO ,n:o ,n:eceT .
.·..· . ' ... !~~ ~. qyBCTBaiITe ce CB06o,n:HII II BIIe ,n:a IlOCTbilIITe TaI<a, aKO BII xapecBa.
.... ~ ~ ' "

1
. :·!.· .>YcrzoKo.RBaUfomo ouuwHe e a,n:arrTIIpaHo OT ,n:peBHaTa ,n:IIC.U:IITIJIIIHa liora. ToBa e MHoro
equIKacHa TeXHHKa 3a 6np3o nocTIIraHe Ha C'hCT051HIIe Ha ,n:nn6oKa penaKca.u:irn.
·;" ;· . ' ·

;:.r~T.
... ~ . ~>~ ' l. )J:IIIllaHKII OT KopeMa, B,IJ;IIIllaHTe 6aBHO npe3 HOCa, OT6p05IBaHKII .[.(0 rreT (6poiITe
·: ,'. _~_;\ -; · ~•·. 6aBHO ,,e,n:Ho ... ,n:Be ... TPII ... qeTIIpII ... neT", ,n:oKaTo B.[.(IIIIIBare).
Te
..· .....~~ . :· '2.· HanpaBeTe nay3a II 3a,n:pb)J(Te ,n:'hxa cII, oT6poJIBaHKII ,n:o ner.
....... l
:ma,
~H-

. ·., ': 3.· I13,n:IIIIIaHTe 6aBHO npe3 Roca IIJIII ycTaTa, OT6p051BaHKII ,n:o neT (IIJIII .[.(0 noBeqe, aKO
. BM OTHeMa IIOBeqe BpeMe ). HenpeMeHHO II3,IJ;IIIIIaHTe .[.(OKpali.

KoraTo II3.II:lllliaTe HanbJIHo, HanpaBeTe ,n:Be B,IJ;IIIIIBaHII51 II II3.[.(IIIlIBaHIIJI c HopMan-

...··. ' !III51 CM pIITbM, nocne noBTOpeTe CTbIIKII 1-3 OT ropeonIICaHII5I .U:lIKbJI.

ra ... - -:-·~·· -·~~- \\· 5 ..npaBeTe ynpa)J(HeHIIeTO B npO,IJ;bJI)J(eHIIe Ha no He 3 .[.(0 5 MIIttyTII. Tp5I6Ba ,n:a Hanpa-
L . : : "..~ .·:~ ' ·';:, \ BIITe noHe ,neceT IJ,IIK'hJia OT B,IJ;IIIIIBaHe ~o neT, 3a,n:bp)J(aHe .[.(0 neT II II3,IJ;IIIIIBaHe ,n:o
.· . . :. rreT~ Hanpen:BaHKII c ynpa)J(HeHIIeTO e Bb3MO)J(H0 ,n:a 3a6eJie)J(IITe, qe CTe B CbCTO-
-c
.. .JIHIIe ,n:a or6poIITe ,n:o noBeqe npII II3,IJ;IIIIIBaHeTo, oTKOJIKOTO npII B.[.(IIIIIBaHeTo. He
13
c 'oi· - ~ •, ; o6pbII(aMTe BHIIMaHIIe Ha Te3II pa3MIIHaBamrn II rrpOCTO npo,n:bJI)J(eTe ,n:a npaBIITe
JKa·
·,r, · ' ynpa)J(HeHirnTo ,n:o 5 MIIHY™· He 3a6paB51HTe ,n:a rrpaBIITe no ):(Be HOpMaJIHII B,IJ;IIIII-
. BaHII51 II II3,iJ;IIIIIBaHIIJI Me)J(,n:y UIIKJIIITe. AKo no BpeMe Ha ynpa)J(HeHIIeTo yceTIITe
3H
·i. -
.... '..- ~- . ·-·
· 3aMaHBaHe,
..,,..- -·
cnpeTe 3a 30 ceKyH,n:II II IIOCJie npO,IJ;bJI)J(eTe.

. ·..?< !Jpe3 U51JIOTO ynpa)J(HeHIIe ,IJ;IIIIIaihe nlla8HO II pumMUl/HO, 6e3 ,n:a B.[.(IIIIIBaTe II IIJ-
'·. l'. ... .[.(lIIIIBaTe p5I3KO.
' .
;:)~. _Ilo U36op: npII BCJIKO II3,IJ;IIIIIBaHe MO)J(eTe ,n:a CH ·Ka3BaTe ,,OTnycHII ce", ,,OTbpCII
·.. ce" '. ,,PenaKCIIpali" IIJIII ,n:pyra ycnOK051BaII(a cppa3a. Il03BOJieTe Ha UJIJIOTO CH T5IJ10
. , . «. .r.i:a ce oTrrycHe. AKo ro npaBIITe BceKII II'hT, KoraTo ce ynpa)J(IDIBaTe; HaKpa51 caMoTo
re ~ · ..· ~1 • Ai·:~.;: ~3pnqaHe Ha ycnoKOJIBaII(aTa cppa3a me rrpe,n:II3BIIKBa neKo CbCTOJIHIIe Ha penaKca:u;II5I.
·, ~ . ~' ' . .. . .
[-b)f(. . ~ .... '.

) 2·
-.;. · · · ·>:~. YcnoKo51BaII(oTo ,n:mnaHe MO)J(e ,n:a 6n,n:e MOf'hII(a TeXHIIKa 3a cnIIpaHe Ha rraHIIKaTa
re
'-- :. ,·~. npn IlbpBHTe IIpII3Ha:UII Ha TpeBO)J(HOCT. IloJie3HO e II 3a HaMaJrnBaHe Ha CIIMnTOMIITe Ha
3aii· · ~·'- nrnepBeHTIIna:u;II5Irn.

~·t . . . .
vniO • ,_ . -~ .· :: · ~:; ' . IlpaKTHKyBalire KopeMHO ouuwHe IIJIII YcnoKO.RBazifO outuaHe B npo,n:'hJI)J(eHIIe Ha neT
·~."" ~·: · .. ~HlIYTH BCCKH ,n:eH 3a noHe .[.(Be ce,n:MIIUII. AKo e Bb3MO)J(HO, rrpaBeTe ro no e,n:H:o II CbII(O
r , ~.. ~ .. , . I • .. .
 106 E,[(MhH,[( EOPH J(A CE CIIPABHM C TPEBO)J(HOCTTA H <POEHJJTE

BpeMe BCeKM ,n:eH, TaKa qe ,JJ;HXaTeJIHOTO yrrpa)l(HeHHe ,n;a ce rrpeBopHe B HaBMK. c rrpaKTHI<a
MHOfO 6op30 Il(e ce HayqnTe ,n:a TYillHpaTe qrn3HOJIOfl:ItIHHTe peaKI~HH B OCHOBata Ha Tpe-
BO)KHOCTTa H rraHHKaTa .

II(oM yceTHTe, qe CTe JJ:06HJIH H3BeCTHa BeII(HHa B H3IIOJ13BaHeTO Ha TeXHHKHTe, IIpHJia-

raiiTe fl:I, KoraTo ce qyBCTBaTe CTpecHpaHH, TpeBO)KHH HJIH II(OM yceTHTe rrpH6JIH)KaBaHeTo
Ha CHMIITOMHTe Ha rraHHKaTa. AKO IIpO,D;oJI)KHTe rrpaKTHKj'BaHeTO Ha H.HKOe OT yrrpa)l(HeHII~
5ITa Mecel( HJIH rroBetie, me 3arroqHeTe ,n:a ce rrpnyqBaTe ,n;a ,n;MmaTe OT KopeMa. B KOJIKoro
IIO-fOMMa CTeIIeH H3MeCTIITe ,JJ;HillaHeTO CH OT rop,D;HTe KoM KopeMa, TOJIKOBa IIO-CIIOKOH-
Hll' II(e ce qyBCTBaTe KaTO 1(5IJIO.

nporpeCMBHa MYCKynHa penaKCaQHSI

IlporpecirnHaTa MYC:K]'JIHa penaKcarvrn: (ITMP) e cHcTeMan1qHa TeXHMKa 3a rrocniraHe
Ha ,JJ;oJI6oKo CoCT05IHHe Ha penaKcal(mL T5I e pa3pa6oTeHa OT ,n;-p E,n;MoH,JJ; ,[J;)KeHKo6coH
, rrpe,n;H IIOBeqe OT 50 fO,JJ;HHll. ,[J;-p ,[J;)KeHKo6CoH OTKpHJI, qe MYCKYJioT MO)Ke ,n;a 60,n;e OTIIyc-
HaT KaTO IIopBO ce CTerHe 3a H5IKOJIKO ceKyH,JJ;H H IIOCJie ce OTIIYCHe. CT5IraHeTO H OTrryc-
KaHeTO Ha pa3JIHqHH MycKyJIHH rpyrrH B 1(5IJIOTO T5IJIO rrpe,n;H3BHKBa ,n;on6oKo CoCT05IHIIe
Ha penaKCal(H5I, KOeTO - KaKTO ycTaHOB5IBa ,n;:.p ,[J;)KeHKo6CoH - e crroco6Ho ,n;a o6JieKqaBa
MHO)KeCTBO 3a60JI5IB_aHH5I OT BHCOKO KpoBHO HaJI5IraHe ,JJ;O 5I3BeH KOJIHT.
B CB05ITa KHHra ,,IlporpecHBHa penaKcal(H5I" ,n;- p ,[J;)KeHKo6coH pa3pa6oTBa rrope,n;III(a ......,
OT 200 pa3JIHqm1 yrrpa)l(HeHH5I 3a MYCKYJIHa penaKcal(H5I H Tpe1rnpoBoqHa rrporpaMa, qIIe-
To OCoII(eCTB5IBaHe OTHeMa MeCel(H. Ilo-KoCHO CHCTeMaTa e CBe,JJ;eHa ,JJ;O 15 - 20 OCHOBHH
yrrpa)l(HeHH5I, KOllTO ca CbII(O TOJIKOBa eqmKaCHH rrpH pe,n;OBHO rrpaKTHKyBaHe KaTO IIopBO-
HaqaJIHaTa CJIQ)I<Ha CllCTeM a.
IlporpecHBHaTa MYCKYJIHa penaKcal(H5I e oco6eHo rrone3Ha 3a xopa, qM5ITO TpeBO)KHOCT
e CHJIHO CBop3aHa c MYCKYJIHO Harrpe)KeHHe. ToKMO TOBa qecTo BM Kapa ,n;a Ka3BaTe, qe ere
,,HarrperHaTH'~ MJIH ,,cTerHaTH". Bo3MO)KHO e ,n;a yceI.I(aTe xpoHHqHa cKo~aHocT B paMeHeTe
H BpaTa, K05ITO ycrremHo me 60,n;e o6neKtieHa qpe3 rrpaKTHKyBaHeTo Ha rrporpecHBHa Myc-
KynHa penaKCaI(II5I. ,[J;pyrn: CHMIITOMH, KOHTO ce BJIH5I5IT ,n;o6pe OT rrporpeCllBHaTa MycKyJI- ' l
Ha peJiaKCal(ll5I, Ca CT5IraII(OTO rJiaB060Jille, 60JIKllTe B rop6a, CKOBaHOCTTa Ha tieJIIOCTTa, f
CTerHaTOCTTa OKOJIO oqIIT e, MYCKYJIHllTe crra3Mll, BMCOKOTO KpoBHO HaJI5IfaHe H 6e3CO- --i
HlleTO. AKO Bll 6e3IIOK05IT rrperrycKaI.I(M MHCJIH, MO)Ke ,n;a OTKpHeTe, qe CIICTeMaTMqHaTa
penaKcal(M5I Ha MYCKYJIMTe BM rroMara ,n;a 3a6aBHTe yMa. CaMH5IT ,n;-p ,[J;)KeHKo6co:H Be,JJ;Hb)J(
Ka3Ba: " TpeBO)KeH YM He MO)Ke ,n;a CoII(eCTByBa B peJiaKCHpaHO T5IJIO " •
Herrocpe,n;cTBeHMTe -pe3ynTaTH oT rrporpecHBHaTa MYCKYJIHa penal<cal(M5I BKmoqBaT
BClltIKH IIOJI3H or penaKCHpaII(aTa peaKI(ll5I, OIIHCaHa B HatI(U[OTO Ha Ta3H rnaBa. ,[J;oJirocpoq-
HllTe pe3yJITaTH OT peooBHama rrpaKTHKa Ha rrporpecHBHaTa MYCKYJIHa penaKcal(M5I ca:

• HaMaJI5IBaHe Ha reHepaJIH3HpaHaTa TpeBO)KHOCT

• HaMaJI.HBaHe Ha rrpe,n;BapHTeJiHaTa TpeBO)KHOCT, CBop3aHa c <Po6HnTe

• CrraJJ: B qecToTaTa II rrpo,n;oJI)KHTeJIHOCTTa Ha rrpHCToITHTe Ha rraHHKa

• Ilo-,n:o6pa crroco6HocT 3a II3rrpaB5IHe rrpe,n; <flo6niiHH CIITyal(HH qpe3 rrocTerreHeH

,[(acer
 107
·"#'. •

'.: ,·'. ./ · ,:_ ~ • IIo.n:o6peHa KoiitieHTpau;iu1

,t

., . :: . . '.;, ." .. :' ~ IloBHIIIeHO qyBCTBO 3a KOHTpOJI Ha,[( HaCTpoemuITa

. / . .

. .. .... eIlo-BHCOKO ce6eyBa)l(em1e

'· ' .' t "".
'. '>.'x ~·.. ;:•.
' ., ·'..: '
Ilo-rOJI.HMa cnoHTaHHOCT II Cb3II,[(aTeJIHOCT

". :r".>~\,·s. :
'« · ·"" • :.,· · Te3H .n:nnrocpoqHII IIOJI3II rroHJIKora ca HapIIqamr 2eHepQJZU3UpQHU erfJeKmu: ycemaHe-
··· ~· ·:~~~tl ra~ pena:Kcal(II.H no BpeMe Ha BCeKII,n:'HeBHIITe ceaHCII e· CKJIOHHO, CJie,[( MeCel(-,[(Ba, ,[(a Ce
:. ~:l~ pa.3ppo6nipa H KbM OCTaHaJiaTa qacT OT ,n:eH.H. PeiJOBHQmQ npaKTIIKa Ha rrporpeCIIBHa Myc-
•..KYJI~a penaKCal(H.H MO)l(e MHOfO ,n:a BM noMOrHe ,n:a KOH_TPOJIIIpaTe no-,n:o6pe TpeBO)l(HOCTTa
·. J cn;·~ ,n:a ce H3npaBIITe npe,n: CTpaXOBeTe CH, ,[(a rrpeO,[(OJieeTe IIaHIIKaTa II ,[(a Ce qyBCTBaTe

. ·:· no~~o6pe KaTo n;.Hno.

_:•. ..:'_:··.·: 3a nporpecHBHaTa MYCKYJIHa penaKcaUII.H HJIMa rrpoTIIBOIIOKa3aHII.H, ocBeH HapaH.HBa-
. >. H~;im MJCKYJIHIITe rpynII, KOIITO me 6'h,n:aT CTJiraHII II oTrrycKaHII. AKo B3IIMaTe TpaHKBH-
~ : ..·'11aHTll, pe.n:oBHaTa npaKTIIKa Ha rrporpeCIIBHa MYCKYJIHa peJiaKCaUIIJI MO)l(e ,n:a BII noMOfHe
; .
.:.i~ ~a.. ~ aMarrHTe .n:o3aTa.

"'t'

".' ~''.'.·~~~·HacOKU 3a npaKmuKyBaHe Ha npo2peCUBHa MJCKJflHQ pe!laKCQLJU.fl

-:<:: >~· ~-~ ( uJlU iJpy2a rfJopMa HQ iJoJl6oKa pe.!WKCQLJUfl)
• > ··.; ~ •· • • _••• •

. ..

·\: >,~rte):r~mTe HaCOKII me BII IIOMOfH':lT ,n:a II3IIOJI3BaTe OIITIIMaJIHO nporpeCIIBHaTa Myc-
,._~' . -.~ fy;rna
. ;- ., . ·; .
penaKcan;IIJI.
~ .l~, .
Te Ba)l(aT II 3a 8CflKQ ,n:pyra
.
<PopMa Ha ,[('hJI6oKa penaKcan;II.H, KO.HTO
~·

~· n paKTHKyBaTe pe,n:OBHO, BKmoqIITeJIHO caMOBHyIIIeHIIeTO, HacoqBaHaTa BII3Ya.JIII3al(II.H II

,\.' . .. .
. .: .~~~II!(l~~Ta.
~.:::.-~~ 'L !_IIpaKTHKyBaihe noHe 20 MUHymu HQ iJeH. 3a rrpe,n:noqIITaHe e ,[(Ba n'hTH no 20 MHHy-
. . :· ,:<~ ~:··(;. TH. Be,n:H'h)l( Ha ,n:eH e 3a,[('hJI)l(IITeJIHO 3a rrocn1raHeTo Ha reHepaJIII3IIpaHIITe e<PeKTH.
<. :. ~:. . <'/' (Mo:>Ke ,n:a HCKaTe ,n:a 3arroqHeTe npaKTIIKaTa cu c TpIIMIIHYTHH ceaHCII. II(OM ,n:o6He-
" . . ,. "Te onHT B TeXHIIKaTa 3a peJiaKCaUIIJI, 'I I(e ycTaHOBIITe, qe BII e Heo6xo,n:IIMO no-MaJIKO
. :BpeMe 3a nOCTIIfaHeTO Ha penaKCIIpaII(aTa peaKUII.H.)

• '
. . "2 ... HaMepeTe muxo Mflcmo, K'h,[(eTo H.HMa ,n:a BII 6e3nOKO.HT. l13KmoqeTe 3ByKa Ha Te-
~f.;. •• "\ .~."(- . - .•

· ·.. ,.. ·-:. :· --:' ne<Pona, ,n:oKaTo npaKTIIKyBaTe. AKo e Heo6xo,n;IIMO, II3IIOJI3Ba.i he BeHTHJiaTop HJIII
.·, ·:,. ·: "'.
.
. •·

•·.
~.

.. .. .
~-,.

't
_..,,·

~r· KJIRMaTHK, 3a ,n:a MaCKIIpa OKOJIHII.H IIIyM.

; . . . .

· :-: ":"·: 3. IlpaKTHKYBRiiTe no eiJHo u CoUJO BpeMe. Cne,n: c'h6y)l(,n;aHe, npe,n;n JIJiraHe HJIH rrpe,n:II
<.J ···¥~\·. Xp(!HeHe no npIIHI(IIn e Haii-,i:(o6pe. BceKII,n;HeBHOTO rrpaKTIIKyBaHe Ha penaKcau:II.H .
~ ~: .' ', ' yl":· :rn;e yBeJiirqlf BepO.HTHOCTTa ,[(a nOCTIIfHeTe reHepaJIII3IIpaHIITe e<PeKTH.
•'.'" ·. '"'\).,;: ' ... ~ ·' :i .... .

·· .>~:. 4: IlpaKTHKyBaiiTe Ha npQ3eH cmoMax. CMIIJiaHeTo Ha xpaHaTa cne,n: :H,n;eHe o6IIKHOBe-

'":·; •. ·-! 4 ~ .1 . '
. ':.; .':'.:'f-"HO CnbBa· ,UbJI6oKaTa penaKCal(H.H. . . ..

. ·.• ; ' . ~:). '.·.:.;~~ ~--·, 3aeMeTe yoo6Ho nOJlO:JICeHue. 1(5IJIOTO BII T5IJIO, BKJII-OqIITeJIHO rnaBaTa, Tp5I6Ba ,n;a e
~ "'...~' " _..:. . '~ . J'IO,UIIp.HHO. II(e ro nOCTIIfHeTe KaTO JierHeTe Ha ,UIIBaHa IIJIII B JI em OTO IIJIH ce,n:HeTe
' '- ·:<~- --=-·:_ - B CTOJI c o6neraJIKa. (KoraTO JierHeTe, MO)l(eTe ,n;a no,n;JIO)l(IITe Bb3fJ1aBHHI(a no,n: KO-
.· ·. -·~~~r~. neneTe CH 3a ,n:on'hJIHIITeJIHa onopa.) CJI,n;aneTo e 3a rrpe,n;noqIITaHe rrpe.n: JI.HraHeTo,
aKo ce qyBCTBaTe yMopeHII IIJIII C'hHJIIIBII. IIo-rrone3Ho e ,n:a II3IIIITaTe II'hJIHaTa ,n:'hJI-
forna Ha penaKCaUIIJITa C'h3HaTeJIHO, 6e3 ,n;a 3acrrnTe.
 108 E,[I;MbH):( EOPH !{A CE CIIPABHM C TPEBOJKHOCTTA JI <POEHHTE

6. Omnyc11eme BCUlJXU cme211amu opexu II cBaneTe o6yBKIITe, oqIInaTa, KOHTaKTHHTe

JieIIUI, fonKyTaTa ll TaKa HaTaT'bK.

7. B3eMeme pewe11ue oa He ce mpeeo:>1eume 3a HUUf,O. ,[(aihe cu rro3BoneHIIe ,n:a ocTa-

mue HacTpaHII TpeBonne Ha ,n:em1. IIorp1nKeTe ce 3a ce6e en n ocTaBeTe yMCTBemrn:
IIOKOH ,n:a B3eMe rrpeBec Haµ BCIIqKII 6e3ITOKOHCTBa. (YcrrexoT Ha penaKcau;mITa 3a-
B:EICII OT perneHMeTO ,n:a ,n:a,n:eTe Ha YMCTBeHII5I IlOKOH BIICOK rrpnopIITeT B CIICTeMaTa
. CII OT D;eHHOCTII.}

8. B1>3I1pMeMeTe naCU81lG, oucmm14upa11a HG2JWCG. Bep05ITHO TOBa e Haii-Ba)l<HJ15.£T

eJieMeHT. OcTaBeTe ,,Hell(aTa ,n:a ce cnyqBaT" II ce OCB06o,n:eTe OT BCIIqKII TpeBOrII 3a
ToBa ,n:oKonKo ,n:o6pe II3IT'hn:iIJIBaTe TexHIIKaTa. He ce onumeailme ,n:a penaKcHpaTe.
He ce onumBaume ,n:a KOHTponIIpaTe TJIJIOTO cII. He ou;emrnaiiTe KaK ce crrpaBHTe.
l(enTa e ,n:a ce oTrrycHeTe.

TexHuKa 3a npo2pecueHa MJCKJJZHa peJZaKca4u.fl

IIporpecHBHaTa MycKynHa penaKcau;IIH ce CbCTOII B CTHraHeTo u oTrrycKaHeTo - rrocne-

,n:oBaTeJIHO - Ha rnecTHa,n:eceT MYCKYJIHII rpyrrII B THJIOTO. 11,n:eHTa e ,n:a cTerHeTe BCHKa Myc-
KYJIHa rpyrra CHJIHO (Ho He TOJIKOBa CIIJIHO, qe ,n:a ce HarrperHeTe) 3a OKOJIO ,n:eceT ceKyH,lJ;II
II rrocne .ua H oTrrycHeTe p5I3KO. Cne,n: TOBa cII ,n:aBaTe rreTHa,n:eceT ,n:o ,n:Ba,n:eceT ceKyH,n:II ,n:a
penaKcHpaTe, o6pnll(aiiKH BHIIMamie KaK ce qyBcTBa MYCKYJIHaTa rpyrra, KOraTo e oTrrycHa-
Ta, B cpaBHeHne c ycell(aHeTo, KoraTo e cTerHaTa, rrpe,n:II ,n:a rrpeM1rneTe KhM cne,n:Ball(arn
MYCKYJIHa rpyrra. Mo)l(e Cbll(O TaKa ,n:a cII Ka3BaTe: ,,OTrrycKaM ce", ,,HeKa Harrpe)l(eHIIeTO
·n3qe3He'' HJIH m1KaKBa ,n:pyra oTrrycKall(a cppa3a BbB BCeKII rrepno,n: Ha penaKcau;IIH Me)K,n:y
pa3nnqmITe MYCKYJIHH rpyrrn. HeKa no BpeMe Ha D;HJIOTO yrrpa)l(HeHIIe BHHMaHneTo BH oc-
TaHe cncpe,n:oToqeHo Bbpxy MYCKYJIIITe BII. KoraTo BHIIMaHIIeTo BII ce OTKJIOHff, BbpHeTe
ro o6paTHO KbM MYCKYJIHaTa rpyrra, Bnpxy K05ITO pa6oTIITe. Cne.nHIITe HacoKH .orrncBaT
,n:eTaiiJIHO rrporpecHBHaTa MycKynHa penaKcau;IIH:

• IIorpn)l(eTe ce o6cTaHOBKaTa ,n.a 60,n.e crroKoiiHa n y,n:o6Ha. Crra3BaiiTe Beqe ,n:a,n:emi-

Te HaCOKll 3a rrpaKTHKyBaHe Ha penaKCaD;II5I.

• KoraTo CTHraTe ,n:a,n:eHa MycKynHa rpyrra, HarrpaBeTe ro eHeprIIqHo, 6e3 ,n:a ce Ha-
rrp5IraTe, 3a oKono 7 ,n:o 10 ceKyH,n:II. Mo)l(e ,n:a 6poIITe ,,xnnMa n e,n:Ho", ,,xIInH,n:a 11
,n:Be" ll TaKa HaTaTbK KaTO HaqIIH ,n:a OTMepBaTe ceKyH,n:IITe.

• KoHu;eHTpnpaiiTe ce Bbpxy cnyqBall(oTo ce. IIoqyBCTBaiiTe HapacTBaHeTo Ha Ha-

rrpe)l(eHneTo BbB BCJIKa e,n:Ha MycKynHa rpyrra. qecTo e OT rro113a ,n:a BII3yann3npaTe
cr.srr~HeTo Ha ,n:a,n:eHaTa MycKynHa rpyrra.

• KoraTo oTrrycKaTe MYCKYJIIITe, HarrpaBeTe ro p5I3KO, rrocne penaKcIIpaiiTe, Hacna)!(-

..n:aBaiiKH ce Ha BHe3arrHoTo qyBcTBo Ha oTrrycHaTocT. OcTaBeTe penaKcau;HJITa ,na
HapacTBa B rrpo,n:'hJI)l(eHne Ha rroHe 15-20 ceKyH,n:II, rrpe,n:n ,n:a rrp~MHHeTe KbM cne,n-
BamaTa MYCKYJIHa rpyrra .

• IIo3BOJieTe Ha BCllqKll opy2u MYCKYJIH B T5IJIOTO CH ,n:a OCTaHaT OTIIYCHaTH - ,n:oKOJI~

KOTO e Bb3MO)l(HO - ,n:oKaTo pa6oTIITe Bnpxy ,n:a,n:eHa MycKynHa rpyrra.
 PEJIAKCAI'(HH 109

. CrerHeTe H on1ycHere BC.sIKa MYCKYJIHa rpyrra no Be,I(H'h)I<. Ho aKo .n:a.n:eHa o6nacr

_BH ce crpyBa oco6eHo HarrperHara, MO)KeTe ,n;a JI crerHere H orrrycHere ,[(Ba mm rpH
.ffbTH, H3qaKBaHKH OKOJIO 20 ceKyH,[(H Me)K,[(y U:HKJIHTe.

" ;·... 'cne.n KaTO ce HaCTaHHTe y.n:o6Ho Ha CIIOKOHHO MJICTO, CJie,[(Baiire Te3H rro.n:po6HH HH-
. 0,:J?YKUHH:

·~
:- .-' :.: .:\ . 3a ;n:a 3arroqHeTe, HarrpaBeTe TpH ,I('hJI60KH KopeMHH B,I(HIIIBaHH.sI, H3,D;HIJJBaHKH 6aB-
_,,-- - -:~----;: ;:· HO i3ceKH II'hT. ,ll;oKaTo H3,[(HIIIaTe CH rrpe,n;craBJ1:iire KaK u:.sinoro Harrpe)!(eHHe HarrycKa
T.sIJIOTO BH.
}. ·2. CBHiire IOMpyr(H. 3a.n:po)!(Te 7 .n:o 10 ceKJH,I(H H rrocne orrrycKaiire 15 .n:o 20 ceKyHl(H.
· :. -
1
',. fl3noA3Baume CoUfume epeMeeu uHmepea.Au 3a BCUlJKU ocmaHaAu MYCKYJZHU 2pynu.
·. ·': . ' . .

·,:'. 3. CrerHere 6Hu:errcHre CH Karo B,[(HrHere .n:onHara l'.JaCT Ha pol(ere CH Harope K'hM
. - -:·;.:-.•·.~ paMeHeTe H ,,HarrpaBHTe MycKyn" c ,[(Bere pou:e. 3a,np'h)!(Te... H rrocne orrrycHere.
·,·, l

. ,· 4. · CrerHere mpu4encume CH - MYCKYJIHTe or B'hTpeIIIHaTa cTpaHa Ha ropHara qacr Ha

· ·" -~ · ·:,·}_; ~- poueTe BH - KaTo rrporerHeTe poue Harrpe.n: H o6e3,[(BH)!(HTe naKTHTe. 3a,n;p'h)!(Te ... H
~ -. _~: : . rrocne orrrycHeTe .

. 5. .C.rerHeTe MYCKYJIHTe Ha qeJIOTO CH KaTO B,[(HfHeTe MaKCHMaJIHO Be)!(,[(HTe CH. 3a-

,; ·. ~-·.~p'b)!(re ... H rrocne orrrycHere. IIpe.n:craBeTe CH KaK MYCKYJIHre Ha qenoro BM cTaBaT
..rJia,[(KH H orrrycHarH, ,[(OKaro peJiaKCHpaTe.

q._ CrerHere MYCKYJIHre oKono oqHre CH Karo 3arBopnre KnerraqH H crHcHere oqn.
_-._-\_··- ~:: 3a.n:po)!(re ... H rrocne orrrycHere. IIpe,n;cTaBeTe CH KaK ycem:aHero 3a l('hJI6oKa pe-
~-- ·-, .... l r ; .r -. .

.... - . •·· naKcal(H.sI ce pa3rrpocrpaH.siBa H3 u:.sinara o6nacT Ha O"l!Hre.

- -7. <;rerHeTe qemocrra CH Ka TO orBopHre ycraTa CH roJIKOBa IIIHpOKO, "l!e ,n;a pa3re-
• !

. . : . ' fJIHre MYCKYJIHre OKOJIO Bp'h3KHre Ha "llemocrra. 3a,n;p'h)!(Te... H IIOCJie OTrrycHeTe.

- :L >-' ~. ,._' OcraBere ycrHHre CH .n:a ce OTBOp.sIT H ocraBere "l!eJirocrra ,n;a yBHCHe.
- •. l.', ·~·,~---·· ~ ·'. ; . ~ - ·_

-.:.· . <?· .CrerHere MYCKYJIHTe Ha Bpara Karo H3TerJIHTe rnaBa CHJIHO Ha3a,[( C.sIKaIII ,n;a ,[(OKOC-
, "'. ,1; _ Here rop6a CH c rnaBa (60,n;eTe BHHMaTenHH c ra3H MycKynHa rpyrra, 3a ,n;a H36erHe-
--- _- : :~·~~~,;<.:~ ie HapaH.siBaHe). <l>oKycHpaiire ce n3u;.sino Bopxy cr.siraHero Ha MycKynHre Ha Bpara.
< ~- - ~ · ~a,[(pb)!(Te... H rrocne orrrycHere. (To:ii KaTO ra3H o6nacT "l!eCTO e oco6eHO CKOBaHa,
: " , -

}. /;::.n:o6pe e ,n;a HarrpaBHre 1(HK'hJia CTJifaHe-OTIIYCKaHe ,[(Ba II'hrH.)

.- :r:_~i:· Iloerviere H.sIKOJIKO II'hrH ,[('hJI60KO B'h3,I(yx lI ce C'hCpe,n;oToqere B'hpxy Te)!(eCTTa Ha
·.· .~<· ~~ ~ fJiaBaTa, IIOT'bBam:a B IIOB'hpXHOCTTa, Ha KOJITO e orrp:.siHa.
1

'~ : ":;::,;\~·tcierHeTe paMeHere CH Karo rII B,[(HfHeTe Harope C.sIKaIII ,n;a ,[(OKOCHeTe YIIIHTe CH.
:·'':~:xz~ i,3a~p'h)!(re. .. lI IIOCJie orrrycHeTe .
.. \ J F'~..,Cier~ere -~ '
MycKynnre oKono norraTKHTe cn Ka To H3.JJ:oprraTe norraTKHTe CH lia3a,n;
:<".·~·: ..~c.siKaru .n:a rH .n:oKocHere e,n;Ha B ,n;pyra. 3a.n:po)!(Te Harrpe)!(eHHero B norraTKHre CH ...
. ·i - "~' _Hnocne oTrrycHere. Toll: Karo Ta3H o6nacT "l!ecro e oco6eHo HarrperHara, MO)!(e ,n;a
' .·. ·-.~-~{It:~:~- ~O~Topnre rrope,n;H[(ara CT.sifaHe-orrrycKaHe ,[(Ba II'hTH. -
- ·"·-~- r~: 12.~-c~erHeTe MycKynnre Ha rop.n:nre ~H- KaTo rroeMeTe ,n;on6oKo B-'h3,n;yx. 3a.n:po)!(Te ,n;o
•: ' ' ' t· ' '( • t=· ,, • . I

. · ::-;· 1=~ - '-:'~·:: - ~eceT ceKyH,n;H... H rrocne 6aBHO oTrrycHeTe. IIpe,n;craBeTe cn KaK u.sinoro H3JIHIIIHO
: -'~;~· ':~· ~)~-: ~Hanpe)!(eHHe B rop,[(HTe BH H3JIH3a c H3,I(HIIIaHeTO.
 110 E,[J:MbHJJ: EOPH J(A CE CIIPABHM C TPEBO)J(HOCTTA H </JOEHHTE

13. CTerHeTe KopeMH11Te c11 MycKyJI11 KaTo rJI'bTHeTe cToMaxa c11 HaBoTpe. 3a,n;po)l(Te ...
11 rrocJie oTrrycHeTe. IIpe,n;cTaBeTe c11 KaK B'bJIHa Ha peJiaKcal.(1151 ce pa3rrpocTpaIUIBa
H3 I.(eJIIDI Bl1 KOpeM.

14. CTerHeTe ,n;oJIHaTa qacT Ha rop6a CH KaTo ro B,n;HrHeTe Harope. (Mo:>KeTe ,n;a rrpo-
rrycHeTe TOBa, aKo HMaTe 6oJIKa B ,n;oJIHaTa qacT Ha. ·rop6a.) 3a,n;po:>KTe... H rrocne
oTrrycHeTe.

15. CTerHeTe 3a,n;HHTe CH qacT11 KaTo CBHeTe ,n;BeTe rroJiyKoJI6a e,n;Ho K'bM ,n;pyro. 3a.n;p'h)l(· _; __-_
Te... H IIOCJie OTIIYCHeTe. IIpe,n;cTaBeTe CH KaK M)'CKYJIHTe B Ta3a BH ce OTIIYCKaT.

16. CTerHeTe MYCKYJIHTe Ha 6e,n;paTa CH qaK ,n;o KOJieHeTe. Bepo51THo r..u:e Tp516Ba ,n;a cTer-
HeTe Ta3a c11 3ae,n;Ho c 6e,n;paTa, Tbii KaTo 6e,n;peHHTe MYCKYJIH ca CBop3aH11 c T3.3a.
3a,n;po)!(Te... n rrocJie oTrrycHeTe. fioqyBcTBaliTe KaK MYCKYJIHTe Ha 6e,n;paTa Bll ce
H3fJia)!()::(aT 11 OTIIYCKaT HaII'bJIHO.

17. CTerHeTe MYCKYJIHTe Ha rrpacl.(HTe _cH KaTo B,n;IIrHeTe rrpocT11Te Ha KpaKaTa CH K'1M
. ce6e Cil ( CBHHTe fH BHHMaTeJIHO, 3a ,n;a H36erHeTe KpaMIIH). 3a,n;p'b)!(Te... 11 rrocne
' ......
oTrrycHeTe.
18. CTerHeTe CT'bIIaJiaTa CH KaTO CBHeTe IIp'bCTHTe Ha,n;ony. 3a,n;p'b)J(TC... II IIOCJie OTrrycHeTe.
19. MHcJieHo cKaH11paiiTe T51JIOTO CH 3a BC51KaKBO ocTaT'blfHO Harrpe)!(eHHe. AKo ,n;a,n;eHa
o6JiaCT or..u:e e HarrperHaTa, IIOBTOpeTe e,n;11H HJIH ,n;Ba D;l1K'bJia Ha CT51faHe H OTrrycKa·
He 3a ,n;a,n;eHaTa rpyrra MYCKYJIH.
20. Cera CH rrpe,n;cTaBeTe KaK B'bJIHa Ha peJiaKcau;:mr 6aBHO ce pa3rrpocTpaH51Ba H3 1v1· ~
JIOTO Bll T5IJIO, 3arroqBaMKl1 OT rnaBaTa H IIOCTerreHHO o6xBar..u:aliKH BC51Ka MYCKYJIHa
rpyrra Ha,n;oJiy qaK ,n;o rrpocT11Te Ha KpaKaTa.

1:(5.maTa rrope,n;mi;a Ha rrporpec11BHa MYCKYJIHa peJiaKcau;mr Tp516Ba ,n;a OTHeMe 20 ,n;o 30

MHHYTH II'bpBIDI II'bT. c rrpaKTl1KaTa MO)!(e ,n;a HaMaJIHTe Heo6xo,n;HMOTO BpeMe ,n;o 15-20
MHHYTH. Mo)Ke ,n;a 3arrmrreTe yrrpa)!(HeHHeTo Ha KaceTa, 3a ,n;a yJieciIHTe HaqaJI~HTe CH ce·
aHCH. Mo)!(e cor..u:o ,n;a CH KYIIHTe rrpocpecHoHaJieH 3arrttc Ha rrporpecHBHa MYCKYJIHa pe·
JiaKcal.(H51. lliKOH xopa rrpe,n;rroqHTaT ,n;a H3IIOJI3BaT KaceTa, a ,n;pyrH TaKa ,n;o6pe HayqaBaT ~
yrrpa)J(HeHHeTo 3a H51KOJIKO ce,n;M11n;H, qe ro rrpaB51T no rraMeT.
IIoMHeTe - pe,n;oBHOTO rrpaKT11Ky~aHe Ha rrporpecHBHa M)'CKYJIHa peJiaKcal.(H51 Be,D;H'h)K ._
,n;HeBHO 3HalfHTeJIHO r..u:e HaMaJIH HHBOTO Ha TpeBO:>KHOCTTa BH. OcBeH TOBa r..u:e ,n;oBe,n;e .uo
crra,n; B qecToTaTa II 11HTeH3HBHOCTTa Ha rrpHCT'bIIHTe Ha rraHHKa. H HaKpa51, pe,n;oBHara :_
rrpaKTHKa r..u:e HaMaJil1 rrpe,n;BapHTeJIHaTa TpeBO:>KHOCT, K051TO MO)J(e ,n;a B'b3HHKHe rrp:a enc· :
TeMaTIIlfHOTO ocor..u:ecTB51BaHe Ha ,n;ocer c cpo6HliH:a CHTyau;H:a ·(BH)J( DwBa 7). ·

CnoKOMHa cm.ieHa
· - · CJie,n; ·KaTo 3aBoprrmTe rrporpecHBHaTa MycKyJIHa peJiaKcau;:a5I e OT IIOJI3a ,n;a BII3yaJIW ~
---- 3HpaTe ce6e cH B crroKoiiHa cu;eHa. IlporpecHBHaTa MYCKYJIHa peJiaKcal.(11.si e Hacot.IeHa Kb~ •
1
J
. . . a - --
orrpe.n:eneHII rpyrrH.M)'CKyJI11; KoraTO Cl1 rrpe,n;cTaBHTe, qe ce HaMHpaTe B MHOrO CIIOKOlllI '
·· o6cTaHOBKa, To Ba Mo:>Ke .n:a BH ,n;oHece rno6aJIHO ycemaHe 3a peJiaKcal.(H.SI, KoeTo BII oc· , ·
 111

·~~6~9?K.riaBa or rpeBO)J(HHTe ~HCJIH. CrroKoiiHara o6craHOBKa MO)l(e ,r:i:a 60,r:i:e THX IIJia)I(,
iJJiaJmHCl(li TIOTOK HJIH CTIOKOHHO e3epo. Mo)l(e Como ,r:i:a 60,r:i:e Barnara CIIaJIIDI HJIH )'!OTHO
, ~ie~iemi:e Kpaii KaMHHara B cry,r:i:eHa 3HMHa Beqep. He ce orpaHHqaBaiire ,r:i:o peanHocrra - aKo
. x(~na~_Te, npe,D:CTaBHTe CH KaK Ce HOCHTe Bopxy 06JiaK HJI1I JieTHTe C BoJIII1e6HO KHJIHMqe,
' ' .. .Ba)l_{HOTO e ,r:i:a BH3yaJIH3Hpare Cl(eHaTa ,IJ:OCTaToqHo ,r:i:eTallJIHO, TaKa qe HaIIoJIHO ,r:i:a no- '
, ~, · ~He. BH1IMaHHeTO BH. Karo CH II03BOJIHTe ,r:i:a IIOToHeTe B CIIOKOHHaTa Cl(eHa, TOBa me
~.: · 3 ~Ji6o:cI1I CoCTO.HHHeTO Ha peJiaKCal(H.H H me_ ,IJ:OHeCe ,r:i:eHCTB1ITeJIHH cPH3HOJIOfliqHJI pe-
_.._~j~Jlt~~!f:~ _:MYCKYJIHOTO BH Harrpe)l(eHIIe HaMaJI.HBa, rryJICoT BH ce 3a6aB.H, ,D:HlliaHeTO craaa
. ' ·~. 'r t6·):i;':6.JJ60KO; KaTIHJI.HpHTe BH ce OTBap.HT H CTOIIJI51T ,IJ:JiaHHTe H CToIIaJiaTa H TaKa HaTaToK.
:. Pen~i<clipamara BH3YaJIH3auirn npe,r:i:craBJI.HBa neKa cfJopMa Ha caMoxHrrHo3a._
er- . · ·.... Ero ,r:i:aa npHMepa 3a crroKoiiHH cueHH. (BH)I( como BH3YaJIH3auimre ,,IlJia)l(oT" H ,,ro-
.r ·';. •., .. · .
pa;.~" , ~I'f!aBa 11.) . .
l
' "'"tl· - ;~ . ..
.:'_>. ::,.:·:) 3'bp8ume no KpaCU8, nycm nJlQ:JIC. Eocu cme u yce111ame mB'bpOU.R 6.R.Jl n.RC'bK noo
·"~··;:}~f : cf!1'bna!zama cu, OoKamo Kpaliume Kpau Mopemo. qyBame wyMa Ha npu6o.R npu
fle . _: '._~'.'/HaOU2aHemo U cnaOaHemo Ha 8oflHUme. llfyMom e XUnHOmU3UpaUj U 8U omnycKa
• · j -··· :n~ ~:.;.··~ce · noBelie u noBelie. Booama e c KpacuB m10pKoa3eHo cuH Lf8Rm, ace.RH c 6eAu
re~
; !·.
,~h:-'. · ·~·.anqu4u · maM Oa!leli, K'bOemo ce Haou2am BoflHUme. Bu:J1Coame MaAKa AOOKa
.... ~ ·;'! ••_.oa ce Hocu nAaBHO 6JZu3o oo xopu3oHma. lllyMom Ha pa36uBa111ume ce 8 6pe2a
. ,· ,. - ~·;·:,.; ~'bflHU BU ycnoKORBa Bee noBel/e u noBelie. Iloe.Awme cBe:>K:U.R coAeH 8'b30yx npu
f ; ·(_··~" ~· s: .-
. ...;. : : 8C.RKO 80UU18aHe. Ko:J1Cama 8U 6JZecmu noo monflUHama Ha CJl'bH4emo. Yce111ame
...... ;..,/ ' He:JICHURm 6pu3 oa 2aJlU 6y3ume BU u oa pomu Kocama BU. 06x8aUjaUKU c no2JleO
'' ~ ;.:·, ... " . ' '

· -:-'.. ~ ..{>-<;.,.
~
,.;~ t.{.R.Aama c4eHa, u3numBame cnoKoucmBue u AeKoma.
-. '
;- .:... ,.. . '

Ha '· . :t,.t '., C2y111eHu

cme 8 cnaAHUR cu liyBaA. /{HeBHama CBemJZuHa IW8AU3a 8 2opama.
t
·~~!.-~<- . Yce111ame KaK CJl'bHlieBume Jl'bl[U 3anOl.t8am oa monARm JlUL{emo 8U. YmpUHHomo
L ·~,,T·~·f{~1:·~e6e
...
ce npocmupa Hao Bae c nacmeAHU ommeHoLfU Ha po3o8o u opaH:J1Ce80. Yee-
t -J ~. - ~'.·' . '
?" · . "'·::• ;;-·,_: .~' 111ame c8e:J1Como, 6opo8o yxaHue Ha 3ao6uKaA.R.Ufama BU 2opa. Ha6Au3o l.lyBame
- ' .,. j."' "t ' J ..... ,. ~- - . . .. -

2 ·. <· ;.. ·'..?~::;~ . npenycKaUfuine Boou Ha nAaHUHCKU nomoK. qucmumn, xAaOeH cympemeH 8'b30yx
:e· · . · :. \)~.;:;?,: . e:. oc8e:J1Ca8aUf u eHep2u3upaUf. lfyBcmBame ce MH020 y10mHo, yoo6Ho u cu2ypHo.
. ':i2·:~~\ ... . . . . .
·. }!,' :w.~_96'hpHeTe BHHMaHlie, 11e Cl(eHHTe ca OIIHCaHH c e3HK, KOHTO aKTHBHpa ceTHBaTa 3pe-
. 1j:lte;':~nyx, ,r:i:ormp H o6oH.HHHe. lfarroJI3BaHeTo Ha MYJITHceTHBHH ,r:i:yMH yaeJIH1IaBa cnoco6-
. · ll0~13'~ Ha Cl(eHaTa ,r:i:a BH 3aBJia,r:i:ee TaKa, C51Kalli HaHCTHHa CTe TaM. L(eJITa Ha BH.3yam~3H-
) .

L....
~o
·''. . pa~e~b Ha CIIOKOHHa Cl(eHa e ,r:i:a ce rrpeHecere OT HOpMaJIHOTO CoCTO.HHIIe Ha rpeBO)l(HO
] ~ _. > i l<~- nrc:~~~~ B CnCTO.HHHe Ha ,Il;oJI6oKa peJiaKCal(II51. ' ,•
'-- '. . <:.·~~··\~a 'or)J:eneH JIHCT Co3,r:i:aiire co6craeHara CH crroKoiiHa cueHa. HerrpeMeHHO .H onIIrnere
,~< q H:R~!f'"~eraiinH, aKTHBHpamH Bo3MO)l(HO Haii-MHoro ceTHBa. M6)1(e ,r:i:a BII e or noJI3a ,r:i:a
/ o~~B,?P~Te Ha CJie,IJ:HHTe BoIIpOcH: KaK H3rJie)l(,IJ:a Cl(eHaTa? KoH l(BeTOBe npeo6na,r:i:aBaT?
;. ·,,: ~a.xpl{~i3yhH npHCoCTBar? Koe apeMe or ,r:i:eH.H e? KaKBa e reMrreparypara? KaKBO ,r:i:oKoc-
. ·· .~~Te,'~.rin c KaKBo BJIH3are BoB cPI:I3HqecKH KOHTaKr? Ha KaKBo MHpHrne Bo3,r:i:yx'hr? CaM JIM
'.
:_"' .. cte !Vin ere cH.HKoro?
' '):·.~-
. ·
\o1*o
' '

--~ :,~'. '.'-~ _K~To npH nporpecHBiiara MycKynHa penaKcal(H.H, MO)l(e ,r:i:a HCKare ,r:i:a 3anHrnere
':r _:,..._ OII~~a_iiHeTo Ha CIIOKORHaTa Cl(eHa Ha Kacera, 3a ,r:i:a .H H3BHKBaTe 6e3 ycHJIHe. bHXTe MOfJIH

-·· A' 3'~mI:111ere c~eHara Ha comara Kacera cne,n; HHCTPYKUHHTe 3a nporpecHBHara MYCKYJIHa

.,. Pe~~i<can;H.H.
112 El(M'hHl( EOPH /{A CE CllPABHM C TPEBO)J(HOCTTA H <POEHHTE

AKO )l(eJiaeTe, II3IIOJI3BaiiTe cne,I(HHTe 6eJie)l(KH, 3a ,I(a B'bBe,I(eTe crroKoiiHaTa cn;ena,

,I(OKaTO rrpaBIITe 3aIIHCa:

IlOMIICJIII CH KaK OTIIYCKaIII BCeKH MYCKYJI Ha TSIJIOTO OT Bopxa Ha rnaBaTa ,I(O Ilp'b-
CTHTe Ha KpaKaTa •

.Il:oKaTO lI3,I(IIIIIaIII, Cl! rrpe,I(CTaBH KaK OCB060)1(,I(aBaIII OCTaHaJIOTO Harrpe)l(eHIIe or

T5IJIOTO, yMa IIJIII MIICJIHTe ... OCTaBH CTpeca ,I(a H3Jle3e .
.· -
I1 rrpII BC5IKO B,I(IIIIIBaHe ycemaIII KaK THJIOTO TH IIOT'bBa Bee rro-,I('bJI60KO ... H no~ ---
,I('bJI60KO B II'bJIHa penaKcan;II51.

A cera cII rrpe,I(cTaBII KaK HaBmBarn B crroKoiiHaTa cn;eHa ... IIpe,I(cTaBII cII cBoeTQ
crren;IIaJIHO M5ICTO B'b3MO)l<H0 HaH-)KHBO, C51KaIII HaIICTIIHa CH TaM. (BM'bKHeTe cno-
KOHHaTa cn;eHa.)

qyBCTBaIII ce MHOro . CIIOKOHHO Ha TOBa KpaCHBO M5ICTO Il HHKOH He Te 6e3IIOKOH ...

3a Te6 TOBa e HaH-CIIOKOHHOTO M.HCTO Ha CBeTa •.• IlpOCTO CH rrpe,I(CTaBII, qe CH TaM,
rroqyBCTBaii KaK yc~II(aHeTo 3a rroKoii rrpoTHqa rrpe3 Te6 3ae,I(HO c qyBcTBOTo 3a 6na- ...
rorronyqIIe. Hacna,I(II ce Ha Te3H rroJIO)KHTeJIHH ycemamrn... Ilo3BOJIII IIM ,I(a cTaBar
Bee IIO-CIIJIHII II IIO-CIIJIHII.

I1 IIOMHII, qe B'bB BCeKII MOMeHT MO)Kelll ,I(a ce OTTerJIIIIII Ha TOBa crren;HaJIHO MJICTO
KaTO rrpOCTO OT,I(eJIIIIII BpeMe ,I(a penaKCHparn.

ToBa CIIOKOHHO II IIOJIO)l(IITeJIHO qyBCTBO 3a penai<can;H51 MO)Ke ,I(a CTaBa Bee IIO-CIUI- "'
HO II IIO-CIIJIHO BCeKII II'bT, KOraTO peIIIHIII ,I(a penaKCHpaIII.

Cne,I( KaTo cII rrpe,I(cTaBHTe CB051Ta n,I(eanHa crroKoiiHa cn;eHa, yrrpa)l(H51BaiiTe ce ,I(a ce
Bp'bll(aTe B He51 BceKII II'bT, KoraTo rrpaBHTe rrporpecHBHa MYCKYJIHa penaKcan;IIH, ,I('bJI6oKO
,I(IIIIIaHe IIJIII ,I(pyra TeXHIIKa 3a penaKca:a;1rn. ToBa rn;e BII rroMorHe ,I(a 3arreqaTaTe cu:eHara -
B yMa cII. Cne.n: II3BecTHO BpeMe r..si me 60,I(e TaKa CHJIHO ycTaHoBeHa, qe me MO)l(eTe ,I(a ce
Bp'bll(aTe B He51 B MIIr - BIIHarH, KoraTO IICKaTe ,I(a ce ycrrOKOIITe II ,I(a rrpOII'b,I(IITe TpeBo)K·
HIITe MIICJIII. Ta3II TeXHIIKa e e,I(IIH OT Haii-6'bp3IITe II eqmKaCHII HaqlJHII 3a rrpoTIIBO,I(eH·
CTBIIe Ha TpeBO)l(HOCTTa IIJIII CTpeca rrpe3 ,I(eH51. <PaHTa3HpaHeTO Ha CIIOKOHHa cn;eHa e 11
Ba)l(Ha qacT OT IIMarIIHepHaTa ,I(eceHcn6rurn3aU:II51 - rrpon;ec 3a rrpeo,I(OJIHBaHe Ha cpofonIT~
OIIIICaH B Dta6a 7.

Q~ MOMeHTa Ha C'b6y)l(,I(aHeTO ,I(O JI5IraHeTO Beqep IIOBeqeTO OT Hae Ca aHra)Jrn:pal{lf

rroqTII IIOCT05IHHO c B'bHIIIHII ,I(eHHOCTII. 06IIKHOBeHO OC'bll(eCTB5!BaMe MIIHIIMaJICH KOU-
TaKT c B'bTpeIIIHIITe CK 'IYBCTBa II C'b3Hamre. ,LJ;opII KOraTO II3KJIIOqBaMe ceTHBaTa elf ti
3aCIIIIBaMe Beqep, ITO rrp.I IHD;IIII rrpe)l(RBHBaMe CMecIIn;a OT 'crroMeHII, cpaHTa3HII, MHCJllI
qyBCTBa, CB'bp3aHII c II3MHHaJIII51 IIJIII c rrpe,I(CT051In;II5I ,I(eH. MHoro p51,I(KO OTIIBaMe orB'bJl .-. . .
BCIIqKo TOBa II ,,rrpOCTO rrpe6IIBaBaMe" B HaCT051In;II51 MOMeHT. BC'bID;HOCT 3a MHOfO 0 x P.' - ~~-~~ _·_.
33
B 3arra.n;HOTO o6rn:ecTBO II,I(e51Ta ,I(a He rrpaB5IT HIIIn;O IIJIII rrpocTO ,I(a 6'h,I(aT e Tpy,I(IIa . ' / :.
B'h3IIplieMaHe.
 113

; ,, 'fj'Me,n;MTall;IUITa MO)Ke ,n;a BH nOMOrHe npOCTO ,n;a 60,n:eTe. ToBa e e,IJ;HHCTBeHM5IT npo:o:ec,
; ' '. "~ :·KOHTP BM no3BOJ15IBa HannJIHO ,n;a crrpeTe, ,n;a ce OCB06o,n:MTe OT MMCJIMTe 3a Mirnano mm
· ':·,. O'b~~me M rrpocTo ,n;a ce cpm..) 'CMpaTe ,n;a 60,n;eTe TYK M cera. IlpaKTMKyBaHeTo _li e OT non3a,
·• aio yM'bT BM nperrycKa mm e npeKaneHo 3aeT. 3a no,n;po6Ha ,n:ncKycMJI Ha Me,IJ;HTan;MJITa - KaKTO
. :· · ; ai o .TexmIKa 3a penaKcau;IDI, TaKa n Karo npHH:O:MIIHa crpaTerHJI 3a cnpaBJIHe c rpeBO)K-
": '.· .· lfocrra .:- MOJIJI BH)!(Te Dlaea 18.

;· , ,[(yMaTa U02G 03HaqaBa ,,XOMOT" HJIH ,,o6e,IJ;HH5IBaHe". Ilo ,n;ecpHHHIJ;H5I HOra IJ;eJIH ,IJ;a
•. 1~ac'hpqH o6e,n;nHJIBaHero Ha yM, TJIJIO H ,n;yx. BorrpeKM qe Ha 3arra,n; iiora o6MKHOBeHo ce
... ·: a~3ripHeMa Karo rrope,n;Hu;a or pa3THraru;H ynpa)!(HeHM.5:£, BCoIIJ;HOCT TR o6xBaru;a nrnpoKa
:" -.~'.. cP~JJococpH51 3a )KHBora H CJIO)!(Ha cncTeMa 3a JIMqHa rpaHccpopMa:O:HH. CHcTeMaTa BKmoq-
; Ba eTHqHH npaBHJia, BererapuaHCKa ,IJ;HeTa, n03HaTMTe pa3T5IraHH5I MJill II03M, KOHKpeTHll
;f>,' I

ilpaKTHKH 3a HacoqBaHe H KOHTpOJIHpaHe Ha ,IJ;HIIIaHeTO, rrpaKTMKH 3a KOHIJ;eHTpau;H5I M

:-·
-,-~ ~~J.I~oi'a Me,n;Mran;HH. IlnpBoHaqanHo e H3JIO)KeHa or qrnnococpa IlaraH,n;)KaJIM npe3 II B.
np. Xp~ Mee rrpaKTHKyBa H .uo ,n;Hec no u;eJIHJI CBJIT.
.~
f . .... "' •. '
,-.."--.~ HorMCTKHTe no3H, caMR no ce6e CH, ca MHoro ecpHKacHo cpe,n;cTBO 3a no,n;o6pRBaHe Ha ·
~ . -· :-· .
' ' ';'. .. . '.

· · <1>n3HqecKoro C'bCT051HHe, rnBKaBocrra H penaKcau;nRTa. Morar ,n;a 60,n;ar rrpaKTHKyBaHM

. HH~rim1,IJ;yanirn HJIH B rpyrra. MHoro xopa, BKmoqHrenHo M a3, ycraHOBJIBaT, qe iiora e,IJ;-
. i1o'~peMeJ!HO yBem1qaBa eHepnrnra n )KH3HeHocrra H ycrroKOJIBa yMa. Mo)KeM ,[(a cpaBHHM
H.~r_a~,,c nporpecHBHara MYC1.)'JIHa penaKcan;HJI B ToBa, qe 3a,[(op)Ka TJIJIOTO B orrpe,IJ;eJieHM
· nq3H 3a H3BecTHO BpeMe Il rrocne cne,IJ;Ba orrrycKaHe. il iiora, M ITMP BO,[(JIT ,n;o penaKca-
.:-. · - \i;li~: ~o JIHqHo 3a MeH iiora e no-ecpMKacHa or nporpecnBHaTa MycKynHa penaKcau;mr B
· - · .OCBo6o)K,[(aBaHeTo Ha 6noKnpaHara eHeprHJI. Karo qe JIM TR 3a,n:BH)!(Ba eHeprHJITa Harope
KO .
Hiiah'o ny no rpn6HaKa H no :0:51JIOTO T5IJIO no HaqHH, KOHTO He ce rronyqaBa TOJIKOBa nee-
. · ~o~_rrp·~ I1MP. Coru;o Karo eHeprMqHHJI crropr, iiora rrpRKO 3acnJIBa Bpo3KaTa Me)K,[(y yM n
t: '
-- .. THJio. Ho B MHoro OTHOIIIemrn e no-cneu;HcpnqHa. BcRKa iiorMCTKa no3a orpa3JIBa HJIKaKBa
'f'·
. ·- . M_ e_fff~Ha Harnaca, Bee e,[(HO ,[(aJIH Ha KanHTYJIHpaHe, KaKTO rrpH H5IKOII HaBe)K,[(aHM5I Ha-
L-
; II .
'.- _- .._~< ~P ~P:' MJIII Ha yKperrBaHe Ha BOJI5ITa, KaKTO e rrpII HaKJiaH5.£HeTO Ha3a,U. AKu;eHTMpaHKII Bnpxy
. . .Qa,[(eHII iiorHCTKM II03M II ,[(BIDKeHH51, MO)Ke ,[(a ycrreeTe ,n:a KYJITMBMpaTe onpe,n:eneHII IIOJIO-
-· .:,· . ?KH! en_ Hn I(aqecrBa IIJIM ,[(a rrpeo,n:oneere HeraTMBHM, orpam1qaBaru;n JmqHocTHM MO,[(emI.
, · · . ~'b_IIJ;ec;rnyBa :O:JIJia IIIKona 3a neqemie qpe3 iiora, KOJITO H3IIOJI3Ba iiora Karo MeTo,IJ;onorMJI
. ; .,3a C~paBJIHe C JIIfqHQCTHll IIp06JieMM.
'--' -~:;. \ -~ ~o IICKaTe ,[(a ycBOMTe iiora, Haii-,IJ;o6pe ce 3anmnere Ha Kypc. AKo BoB BaIIIMJI paiioH
.~ iI~~.a _TaKMBa KypcoBe, npo6Baiire ,[(a pa6oTMTe c BII,n:eoKacera 3a iiora y ,[(OMa.
#,f:: , • ~:1~,-~ ~'
·r, "°OJ

:. •. .'.':}'cnoKOJIBallla MY3MKa .
}1 _: .-~_ ':~->~~ ~- ; . .
_:. ::...---~;;~~'.\":: q~cro _ HapMqar MY3HKar a e3IIK Ha ,IJ;yIIIaTa. TR Karo qe-JIM ,[(OKOCBa Heru;o ,[(oJI6oKo
A ,\.:~J.- B'btp e B. Hae II MO)Ke ,[(a HM rrpeHece BoB BnTpeIIIHII npocrpaHCTBa OTBo,[( rpeBO)KHOCTTa M
· - - •

;~ _- -~· -~":'~ ~P-~TecHeHII51Ta. PenaKCIIpam;ara MY3HKa ru;e BM IIOMOrHe ,[(a OTII,[(eTe B cnOKOHHO K'bTqe
; , '_, B~Tpe B ce6e CH, He,UOCT'hIIHO 3a CTpeca M npo6neMMTe Ha BCeKH,IJ;HeBHM5I )KHBOT. T5I ColIJ;O

/.
114 EL(MbHL( EOPH /(A CE CIIPABHM C TPEBO)f(HOCTTA H <POEHHTE

TaKa MO)l(e .n:a pa'3cee IIOTHCHaTOCTTa BIL Bee e,I(HO ,I(aJIH H3IIOJI3BaTe MY3HKaTa, ,I(OKaTo
rnoqmpaTe, KaTo cpoH no BpeMe Ha pa6orn HJIH KaTo rrpemo.n:m1, Kora To HCKaTe .n:a oT.n:em1-
Te BpeMe 3a penaKca:um1, T5I e e.z:.i;irn OT Harr-Mor'hmHTe H H3.I(bp)l(aJIH rrpoBepKaTa Ha BpeMe-
TO MeTO.I(H 3a OT'hpcBaHe OT TpeBO)l(HOCTTa H rrpHTecHe!IH5ITa. AKo H3IIOJI3BaTe MY3HKaTa,
3a .n:a HaMaJIHTe TpeBO)!(HOCTTa, HerrpeMeHHO H36epeTe HCTHHCKH peJiaKCHpama MY3HKa, a
He CTHMYJIHpama HJIH eMO:UHOHaJIHO HaCIHeHa.
AKo He pa3IIOJiaraTe c KaceTocpoH HJIII c:p IIJieii'hp, H3IIOJI3Baihe yoKMeH. ITocJie,I(HIUIT
e oco6eHO IIOJie3eH Beqep, aKO He HCKaTe .ri:a rrp1neCH5IBaTe OKOJIHHTe; Mo)l(e .n:a ycTaHOBH-
Te, qe MY3HKaTa e rrone3eH cpoH 3a TeXHHKIITe Ha penaKcau;H5I Karo rrporpecHBHaTa MycKyn-
Ha penaKca:u1rn HJIH HacoqeHaTa BH3yanma:UH5I.

HSIKOM o6Ml.faHHM npel.IKM npeA eceKMAHeBHaTa

nporpaMa 3a Abn6oKa penaKca~Mst
11Ma MHOro TPYJJ:HOCTH, c KOHTO MO:IKe .n:a ce c6JI'bCKaTe rrpH OIIHTa Cli pe.ri:OBHO ,n;a
rrpaKTHKyBaTe cpopMa Ha JJ:'hJI6oKa penaKca:UH5I. B'h3MO)l(HO e .n:a 3arroqHeTe c eHTycna3'bM,
OT,I(eJI5IllKH BpeMe .n:a ce yrrpa)l(H5IBaTe BCeKH,I(HeBHO, ana CJie,I( OKOJIO ce,I(Mlill;a .n:a ycTaHO-
BHTe, qe ,,3a6paB5ITe" .n:a ro rrpaBHTe. B 3a6bp3aHOTO o6mecTBO, KOeTO HM B'b3Harpa)l(,I(aBa
3a cKopocTTa, ecpnKacHOCTTa H rrpo.n:yK1~_HBHOCTTa, e TPYJJ:HO .n:a crrpern BcHqKo H rrpocTo ,n;a
peJiaKCHparn 20 ,I(O 30 MHHyTH. ToJIKOBa CMe CBHKHaJIH c ,,rrpaBeHeTo"' qe MO)l(e .n:a HM ce
CTOpli Te)l(KO 6peMe rrpOCTO .n:a ,,6'h.I(eM". '
AKo ycTaHOBHTe, qe cTe HapyrnHJIH o6emaHHeTo en .n:a rrpaKTMKyBaTe .n:on6oKa penaK-
cau;H5I BCeKH,I(HeBHO, OT,I(eJieTe BpeMe .n:a IIOMHCJIHTe MHoro BHMMaTeJIHQ KGK80 cu KQ38Q-
me - KaKBli H3BliHeHH5I CH HaMHpaTe - B ,I(HHTe, KOraTO He peJiaKCHpaTe. AKO rrpOCTO ,,He
-Bli ce HCKa"' o6HKHOBeHO HMa H5IKaKBa ITO-KOHKpeTHa rrpHqHHa .n:a -c.e qyBCTBaTe TaKa H
MO)l(e .n:a 5I OTKpHeTe KaTO rrpoBepHTe KaKBO CH Ka3BaTe.
llsIKOH OT o6nqaHHHTe H3BHHeHH5I .n.a He rrpaKTHKyBaIII ca:
J
, • ,,lliMaM BpeMe .n:a penaKcHpaM".

06HKHOBeHO TOBa 03HaqaBa, qe He OT,I(aBaTe Ha peJiaKCa:Uli5ITa ,I(OCTaT'bqHo 3HaqeHHe I:

cpe.n: BCHqKH ocraHaJIH ,D.eHHOCTH B rrpeTOBapeHH5I CH rpacpHK .

• ,,lliMa M5ICTO, K'b,I(eTO .n.a penaKCHpaM".
OrrHTaliTe ce .n:a CH C'h3,D.a,D.eTe TaKoBa. Mo~e .n:a rro3BOJIHTe Ha .n:eu;aTa .n:a rne.n:aT mo-
6MMOTO Cli TeJieBH3HOHHO rnoy HJIH .n:a Hrpa5IT c mo6HMMTe Cli HrpaqKM, a BHe .n:a OTH,IJ.eTe
B .n:pyraTa cTa5I c HHCTPYK:UH5!Ta .n:a He BH 6e3rroK05IT. AKo c .n.eu;aTa .n:ennTe e.n.Ha cTa5I MJIH
Te ca TB'hp.n.e MaJIKH, 3a .n.a yBa)l(aBaT.yemrneHHeTo BM, Tp5!6Ba .n:a rrpaK_ TnKyBaTe no BpeMe,
KoraTo ca H3B'bH .n:oMa HJIM crr5IT. C'hmoTo Ba)l(H rrpn B3HCKaTeJieH rrapTHbop.
• ,, Yrrpa)l(HeHH5ITa 3a penaKcau;H5I H3rJie)l(,I(aT TOJIKOBa 6aBHH HJIM cKyqHH". ·

AKo curo Ka3BaTe, TOBa e 51ceH 3HaK, qe )l(HBeeTe Ha rrpeKaneHo 6op3H o6opoTM H rrpe-
rrycKaTe TpecKaBo rrpe3 :IKHBOTa. 3a6aBeTe TeMrroTo - me.e .n:o6pe 3a Bae .
• ,,qyBCTBaM ce rro-TpeBO)KeH, KOraTO penaKCIIpaM".
 .PEJIAKCAaHJI 115

.' '.' Ilp:a IDIKOH xopa .[(bJI60KaTa peJiaKCall;IUI MO)Ke ,r:i;a H3Ba,IJ;H Ha IIOBbpXHOCTTa IIOTHCHa-
·. ·.~ . -·. ·~< ..fg.lJ)'B_CTBa, qecro CbrrpoBO)l(,IJ;aHH c ycemaHe 3a rpeBO)l(HOCT. AKo TOBa ce cnyqH c Bae,
.·' ··~ .: :'· ·~.e npeMeHHO 3arroqHeTe CbC cpaBHHTeJIHO KpaTKH rrepHO.[(H Ha penaKcau;m1 If IIOCTerreHHO
.·.-~ :·r~· y.rrI>mKeTe. B MHra, B Koiiro 3arroqHere ,r:i;a H3IIHTBare TpeBora, npocro orBopeTe oqH H
: , "ctipere npou;e.n:ypara, .n:oKaro ce rroqyBcTBare rro-,r:i;o6pe. C BpeMe H TbprreHHe T03H rrpo-
,. .:· 6neM me onnyMH. AKo roBa He craHe, me e ,r:i;o6pe ,r:i;a ce KOHcyJirupaTe c npocpecHoHaJieH
L , ,·, : ~ '~>:rep~neBT, Bell( B JielJeHHeTO Ha TpeBO)l(Hif pa3CTpOMCTBa, 3a ,r:i;a BH IIOMOrHe c ,r:i;eceH~H6H-
,·. _, . Jil13·a~mITa KbM peJiaKcau;mna .
... ,.--~ ...;..._,'!--·-~.: · --·· --·--· ,,,,,, '

·_ :.,.o· r\ .~~ . ~ ·,,,rrpoCTO MH mrnca ,IJ;HCD;HilJIHHa".

v .~- q ecTO TOBa 03HalJaBa, qe He CTe IIOCTO.SIHCTBaJIH B rrpaKTHKyBaHeTO Ha penaKcau;m1
: . ' ··: n~craTblJHO .[(bJirO, 3a ,r:i;a BH CTaHe HaBHK. Bb3MO)KH0 e .n:a ere CH Ka3BaJIH no,r:i;o6HH Hema B
.. '. '·'MIIHaJI~TO, KoraTO CTe ce OIIHTBaJIH .n:a Bb3IlpHeMeTe HOBO IlOBe.[(eHHe. MueHeTO Ha 3b6HTe
· ; .lie ·e·
~H H,r:i;BaJio oTBbTpe, Koraro ere 3anoqHaJIH. Tp516BaJio BH e BpeMe H npune)l(aHHe, 3a
_.·.
·-~- . .zia ~o rrpeBbpHere B yBa)l(aBaH HaBHK. AKo rroJIO)KHTe ycHJIHe ,r:i;a rrpaKTHKyBare ,r:i;'hJI6oKa
,,,,,!! ~ .
. . ' p e.rpKcau;m1 rreT .[(0 ce,r:i;eM IIbTH Ce.[(MHlJHO B npO,D;bJI)l(eHHe Ha IIOHe emrn Meceu;, Bep051THO
. \< • .\ • •

. ~ ;: -raKa me CBHKHeTe, qe Beqe HHMa .n:a BH ce HaJiara ,r:i;a MHCJIHTe no Bbnpoca - npocTo me ro
' ·\ ppaBHTe aBTOMaTHlJHO.
:':~~.·:i:·~ J1paKTHKyBaHeTO Ha ,D;bJI60Ka peJiaKcau;H51 e Hemo IlOBeqe OT ycB051BaHeTO Ha TeXHHKa:
. . . ,. ·l.' .. .·.· .
. : .... ' CB'bp3aHO. e c OCbll(eCTBJIBaHeTO Ha cpyH,r:i;aMeHTaJIHa npOM51Ha B Harnacara H HatmHa BH
Ii-· - . ·' • .
.· .fJ.a
~- ' ' I":" "~"'
)J(;EfBOT. To H3HCKBa roTOBHOCT .n:a OT,r:i;a.n:ere npuopHTeT Ha 3.[(paBeTO H BbTpelllHH51 CH
• ~.
:.. .. i_~ IlOKOM
' ' .
npe.n:. ••rrpo.n:yKTHBHOCTTa, IlOCTmKeHH51Ta, napHTe HJIH CTaTyTa.
.;:·· - :.. . . .
;lo ~

(~TAMX' M opraHM3al.\MSI Ha epeMeTO

. :. ·:::-:-~:i Ta3H- maBa, rrocBeTeHa Ha peJiaKcau;HHTa, He 6n 6nJia 3aBbprneHa, 6e3 .IJ:IICKYCH51 Ha
' Ko~u;enu;IIIITe 3a OT.[(HXa II opraHII3aU:II51Ta Ha BpeMeTo. BCbIUHOCT, OCb3HaBaHeTO H npIIJia-
'; raHeTO Ha Te3H II.[(eli B )l(IIBOTa .BII e HGU-8GJICHOmO HeUJO, KOemo MOJICeme oa Hanpaeume,
· _;": a1'o ucKame nocmu2Heme no-201u1Mo cnoKoucmeue. · oa .
· ... ;:._ :<!;,; Mo)KeTe .na rrpaKTHKyBare .[('hJI6oKa MYCKYJIHa penaKcau;II5I IIJIII Me,r:i;nrau;irn BceKII .neH H
~','.:A~ HJ~HTBaTe rrpuHTHa OTMopa B rrpO.IJ:bJI)l(eHIIe Ha 20 .no 30 MHHYTH. Te3H npaKTHKH onpe.n:e-
~' JieHo 1qe.3acHJI5IT rrpHHU:IIITHOTO BH ycemaHe 3a penaKcau;H5I, aKo rn ynpa)KH51BaTe pe,noBHO .
.' ',>·, . ~: B,ce naK aKo )l(IIBOTbT Bli reqe Ha KOHBeif ep rrpe3 OCTaHaJIOTO BpeMe c TBbp,ne MHOfO 3a,na-
:: ~:, ~~·,~ ?.~3 BpeMe 3a rroqm~KII, Haii-BepO.SITHO me OCTaHeTe IIO.[( crpec, CKJIOHHII KbM xpOHIIlJHa
, ..:< '"
Tl?.eBO)KHOCT HJIH rrpHCTbIIII Ha rraHIIKa II B KpaifHa CMeTKa me CTHrHeTe .[(0 H3TomeHIIe.
. ':"'• .

·. tl!i;.~r ~'' · .· . . . · · .. . · . .
,. . .\{~'' 9!~~'bT e BpeMe, OCB06o.n:eHO OT pa6ora HJIH .n:pyrH OTrOBOpHOCTH, KOeTO BH ,r:i;aBa
.-:··,·: ·.~ ·r~'b~~<;l)KHOCT .n:a IIOlJHHeTe H .n:a Bb3CTaHOBHTe eHeprH51Ta CH. Ee3 nepHO.[(H Ha OT.[(HX CTpe-
' '. ':~\ >-~~~T,joiiTo H3IIHTBaTe, .noKaTO ce 3aHHMaBaTe c pa6ora H_
JIH c .npyrn OTrOBOpHOCTH, ce
---:-..~-~~~. "'~~:~~'rj!,Pin8a. Toii rrpo.n:'hir)l(a:Ba· .na HapacrBa 6e3 rrpeK'hcBaHe. Mo)l(e .na rrpo,n'hJI)l(aBaT~ .na
- -. ---~_;~-.~ ?-~ . ~pmnrropBare, .n:oKaTo HaKpa51 pyxHeTe oi H3romeHHe HJIH cnirHeTe ,r:i;o BJIOlllaBaHe Ha
"; ; <·;~~~O)l(Hocrra HJIII cpo6IIIITe cII. Ho~HH51T CbH He ce 6poII 3a or,nHX. AKo CII JIHraTe crpe-
• .""' ' -~ ~~
- f • . •.
116 E,[J;M'bH,[J; EOPH /{A CE CIIPABHM C TPEBO)J(HOCTTA H c/JOEHHTE

cIIpamI, MO)l(e .na crrIITe oceM qaca II rraK ,na ce cn6y,n1ne HarrperHaTII, yMopeHII II crpecu-
pamI. 0T,nIIX1>T rp.H6Ba ,n;a 6n,n:e rrnaHIIpaH rrpe3 ,neHH, or,neJIHo oT CnHH. OcHOBHara My n;en
e .na ocIIrypII rrpeKnCBaHIIH B I(IIKnJia Ha crpeca - ,na He rro3BOJIII Ha crpeca ,na ce HaTpyrra.
IlperropbqBaM BII ,na CH OCIIrypIITe CJie,IJ;HIITe rrepIIO,[(II Ha OT,[(IIX:

E,n;IIH qac ,nHeBHo

E.n:IIH ,neH ce.n:MIIqHo
E,nHa ce,nMIIIJ;a Ha BCCKII 12 .no 16 ce,[(MIII(II

AKO HHMaTe qeTIIpII CCJl:MIII(II IIJiaTeHa OTIIYCKa rO,[(IIIIIHO, 6.n,neTe rOTOBII ,na CH B3eMe-
Te HerrnaTeHa OTIIYCKa. IIo BpeMe Ha TC3II rrepIIO,L(II Ha OT,[(IIX BIIe ce OTnpCBaTe OT BClitfKll
3a,[(a'1II, KOIITO CMHTaTe 3a pa6oTa, OCTaBRTe HacrpaHa OCTaHaJIIITe OTrOBOpHOCTII II He
B,[(IIrare TenecpoHa, OCBeH aKO He ce o6a)l(,[(a H5IKOH, KOrOTO HaIICTIIHa rn;e BII 61>,ne rrpmITHO
,na qyere.
11Ma TpII BII,na OT,L(IIX II BCeKII OT T51X 3aeMa Ba)l(HO M51CTO B C1>3,[(aBaHeTO Ha IIO-CIIOKO-
eH HaqIIH Ha )l(IIBOT: 1) BpeMe 3a rroqIIBKa, 2) BpeMe 3a pa3BJieqeHII51 II 3) BpeMe 3a KOHTaK-
TII. Ba)l(HO e .na CH OCIIrypIITe ,[{OCTaTh'lHO BpeMe 3a OT,[(IIX, 3a ,n;a o6xBaHeTe II TpIITe BII,D:a.
qec'fo pa3BJieqeHII51Ta II KOHTaKTIITe MOraT ,na ce cnqeraHT. Ho e Ba)l(HO ,na II3IIOJI3BaTe
BpeMeTO 3a IIO'lIIBKa TO'lHO 3a TOBa II 3a HIU.I(O ,npyro.
BpeMemo 3a nolJU8Ka e BpeMe, KOraTO OCTaBHTe HacrpaHa BCIIqKII ,neHHOCTII .II rrpOCTO
CH rro3BOJIHBare ,na 6'bdeme. CnIIpare pa6oraTa II Harr'hJIHO IIO'lIIBaTe. BpeMeTo 3a rroqIIBKa
MO)l(e ,na 03HaqaBa ,na nerHeTe Ha ,nIIBaHa II ,na He rrpaBIITe HIIl.I(O, ,na Me,nIITIIpaTe, ,na ce,D:H- .
Te BbB cpOThOHJia II ,na cnyrnaTe CIIOKOHHa MY3IIKa, ,na ce KIICHeTe B ,L()l(aKy3IITO IIJIII ,na rro-
,npeMHeTe rrpe3 ,neHH. Kmo'11>T K1>M BpeMero 3a rro'lIIBKa e, qe TO e rracIIBHO - rro3BOJIHBaTe
CH ,na crrpere ,n;a rrpaBIITe II ,na rrocTIIrare II rrpocro ,na 6'bdeme. CnBpeMeHHOTO o6rn;ecrno
HII HacnpqaBa ,na 6n,neM rrpo,[{yKTHBHII II BeqHo .na IIOCTIIraMe IIOBeqe II IIOBeqe BbB BCeKII
MOMeHT OT 60,nnpCTBaHeTo. Ilo'lIIBKara e Heo6xo,nIIMIIHT KOHTparryHKT. KoraTo ere rro.u
crpec, e,nHoqacoBaTa IIO'CJIIBKa .IJ:HeBHO, OT,[(CJIHO OT CbH51, e OIITIIMaJieH BapIIaHT.
BpeMemo 3Q pa38AClJCllUe BKJIIO'lBa yqacT!1e B ,neHHOCTII, KOIITO IIO,[(IIOMaraT B1>3CTa-
HOB51BaHe1:0 BII, TOCCT CJiy)l(aT 3a 3ape)l(,[(aHeTO BII c eHeprII51. BpeMeTO 3a pa3BJieqeHHe
IIOB,[(IIra ,nyxa. Ilo Cbl.I(eCTBO TO e CBbp3aHO c Hern;a, KOIITO ca BII 3a6aBHII IIJIII rrpIIHTHH.
IlpIIMepII 3a TaKIIBa ,[(eHHOCTli ca 3aHIIMaHII51Ta B rpa,nIIHaTa, 'leTeHeTO Ha poMaH, rne-
,naHeTO Ha xy6aB cpIIJIM, pa3XO.IJ:KaTa, BOJieii6oJI1>T, rrpe,nrrpIIeMaHeTO Ha KpaTKO IInTyBaHe,
II3IIM'laHero Ha xJrn6 IIJIII pII6onoB1>T. Pa3BneqeHIIHTa Morar ,na 6n,naT 'lacr or pa6orHaTa
ce,nMIII(a, Ho e Hali-Ba)l(HO ,na rrpMCnCTBaT B rr0'4IIBHIITe BII ,[(HII. Mo)l(eTe .na rrpeKapBaTe
TOBa BpeMe caMM IIJIII c ,npyrII xopa II TOraBa TO ce rrpIIIIOKpIIBa c TpeTII51 BM,[( OT,[(IIX.
B'b8 8peMemo 3a KOllmaKmU BIIe OCTaBHTe HaCTpaHa m1qHMTe CH I(CJIII II OTfOBOpHO-
CTII, 3a ,na ce Hacna,[(IITe Ha KOMI1aHII51Ta Ha ,npyr qoBeK - IIJIII, B H5IKOII cnyqaII, Ha HHKOJIKO
,nyIIIM. <l>oKycnT Ha BpeMeTO 3a KOHTaKTII e .na IlO'leTeTe Bpb3KaTa CH c rrapTHbOpa, .nen.aTa,
pO,[(HMHIITe, rrpmirehMTe, ,[(OMaIIIHMTe mo6MMI(II II TaKa HaTaT'hK II 3a M3BeCTHO BpeMe ,na
3a6paBIITe 3a nIIqHMTe cII rrpo-eKTII. AKo IIMare ceMeiicrBo, rpH6Ba ,na pa3,n;enIITe BpeMeTO
Ha KOHTaKTII rropaBHO M'e)l(,[{y BpeMeTO HacaMe c rrapTHhopa, c .nen.ara II BpeMe, KOraTO
I(Hno'fo ceMeiicrBo e 3ae,n:Ho. AKo He ere )l(eHeHM II IIMare rrapTHhOp, rpR6Ba .na rro,nemne
BpeMeTO CH 3a KOHTaKTM pa3)'MHO Me)l(Jl:Y rrapTHbOpa lI rrpIIHTeJIIITe CH.
Koraro 3a6aBIITe ieMrroro II o..f.n:enMTe BpeMe ,na 6n,nere c ,npyrIIre, rn;e e rro-ManKO
Bep051THO ,na rrpeHe6perBaTe cPYH.IJ:aMeHTaJIHMTe CH l10Tpe6HOCTII OT 6JIII30CT, ,[(OKOCBaHe,
 117
..,.
•,l .

. ocT, no,n;Kperra u TaKa HaTaToK (BH)J( pa3,n;ena, HapelfeH ,,Banrnre cPYH,n:aMeHTanmr

tforp~~6~ocTH" B Dtaea 14). Y,n;oBJieTBOp51BaHeTo Ha Te3H cPYH.I:i:aMeHTaJIHH rroTpe6HocTH
.·1. ·.
6xon roTHO Heo6xo,n;uMo 3a 6narorronylfHeTo BH. Ee3 ,n:ocTarhlfHO BpeMe, rrocBeTeHo Ha
.. ," t - Hlire Bp'b3KH, C'bC curypHOCT rn:e CTpa,n;aTe - KaKTO H xopaTa, KOHTO HaH-MHOro o6H-
~\' ·-~[ .. ' ~·

. ·~; :~ '

ax,na OCMrypnTe IIOBelfe BpeMe 3a OT.D:HX _(H TpMTe BM,n;a) B )J(MBOTa CH? Ba)lrna rrpe,n:-
~~K~ e ,n;a npeo,n;oneeTe pa6oTOXOJIH3Ma. Pa6oToxoJIH3M'bT e 3aBHCHMOCT, rrpH K051TO
. ,. ~-ifr~· e -edui-lcmee1-wmo Hern:o, KOeTO BM HOCH ycern:aHe 3a y,n;OBJieTBOpeHHe H CTOHHOCT.
-· ··:; Bue. 6.d~~eIIJ;aBaTe U:51JIOTo cH BpeMe H eHeprM51 Ha pa6oTaTa, rrpeHe6pernanKH ocTaHaJIHTe
;_CH <l),ii3,!!irecKM H eMOU:HOHaJIHH rroTpe6HocTH. Pa6oToxoJIH3MoT rrpe,n;cTaBJI51Ba He6anaHcH-
:. .
.". ·. ·ali ii~iiirn -·-: .
~
Ha )J(HBOT, KOiiTo qecTo Bo,n;H rropBo ,n;o xpoHMlfeH cTpec, rrocne ,n;o H3To:rn;eHHe
·~ - .

.·~ :_ ~a~pa,51 ~o _cepH03HO 3a6oJI51BaHe. , .

~· .. :_,:·~. Af~\;re pa6oToxoJIHK, 6HxTe MornM ,n;a ce HayZJume ,n;a ce HacJia)J(,n;aBaTe Ha HeCBop3a-
.. ·,. b,Ji:r~:<h- Ja90TaTa acrreKTH Ha )J(MBOTa CM, OITHCaHM no-rope, H ,n;a IIOCTHfHeTe rro-6anaHCH-
'• ,._. pali~ho.iqo,n;. IhpBOHa1IaJIHO MO)J(e ,n:a BM e Tpy,n;Ho rrpe,n;HaMepeHO ,n:a OT,n;eJI51Te BpeMe 3a
. :.;a: ttotijl~!<a;pa3BJielfeHH51 H KOHTaKTH, HO c BpeMeTO CTaBa rro-JieCHO H rrpH51THO .
. _};l::" ') (pyra Ba)J(Ha CT'bITKa e rrpOCTO aa cme zomoeu aa npaeume no-MaAKO. ToecT, HaMaJI51-
:i.; ·"--·- ·-·
'r.' ' ,> i -·

.' . llf!'re 6p'oir mi 3a,n;a1IHTe H OTfOBOpHOCTMTe 3a BCCKH ,n;a,n;eH ,n;eH. B H51KOH cnylfaH TOBa MO)J(e
.:·.; J.\a _C)'3fia, aBa ,n;a cMeHHTe pa6oTaTa cM; B ,n;pyru e cBop3aHo rrpocTo c rrpecTpy1nypHpaHe
:.:,- ~.:~ ua.; npd~eTO 3a pa6oTa, IIOlJMBKa H penaKCal(H51. IlpH H51KOH xopa TOBa ce CBe)J(,n:a ,n:o cPYH-
.· -;_JiaMe1Jtan'H . :oTo perneHHe ,n;a oT,n;aBaT rro -ManKo 3Halfemre Ha rreqeneHeTo Ha rrapn H rro-ro-
• • ' } ... - . i

.
. ·. JIHMR.3m\~emie Ha rro-rrpOCTH51 M rro-6anaHCMpaH Ha1IHH Ha )J(MBOT. Ilpe,n:H ,n:a o6MHCJIHTe
. • ' t-~·.. '"'1.l .7.. "":"~ .

·· -". nanycxaHeto :Ha HacTo51rn:aTa CH pa6oTa o6aqe rroMHcneTe KaK 6nxTe Mornn ,n;a H3MeCTHTe
- - )0 : _-_ -• _- -

-;' :. ']tCJ~H9-~THTe CM B IIOCOKa Ha IIO-CHJIHM51 aKn:eHT Bopxy npo4eca Ha )J(MBOTa ("KaK" )J(HBeeTe),
-.•.< OTfon~OTO Bopxy IIOCTH)J(emrnTa M rrpo,n;yKTHBHOCTTa ("KaKBO" rrpaBHTe) B paMKHTe Ha
. i~aC1'o~fuHTe o6CT051TCJICTBa Ha )J(MBOTa BM .

•·;, () 'ncKaTe ,n:a HMaTe IIOBe1Ie BpeMe 6e3 pa6oTa H OTfOBOpHOCTH, e MHOro .Ba)J(HO ,n:a
t~~~~BaTe yMeH:lieio ,n;a opraHH3HpaTe BpeMeTo cH. To e cB_op3aHo c HalfHHa, no KonTo
~~~~-~ p_aTe HJIH CTp)'KTypHpaTe ,n;eiiHOCTMTe CH. HeeqmKacHaTa opraHH3an:m1 Ha BpeMe-
x.r,?,~~)~a,n;oBe,n;e .no cTpec, TpeBO)J(HOCT, M3Torn:eHHe M HaKpa51 .no 6onecT. EqmKacHaTa
·' : ~:-,. ~.
 118 E,[I;M'bH,[( EOPH ,IJA CE CIIPABHM C TPEBOJKHOCTTA H <POEHHTE

opraHII;3au1u1 Ha BpeMeTO, OT ,[(pyra CTpaHa, II(e BH OCHrypH ITOBeqe BpeMe 3a TpHTe BH.[(a
OT,[(HX, OITHCaHH no-rope: noqHBKa, pa3BJieqemul H KOHTaKTH.
Pa3BHBaHeTo Ha ,[(o6pH yMeHm1 3a opraHmau;m1 Ha BpeMeTo MO)Ke ,[(a HaJIO)KM .n:a ce
OTKa)KeTe OT H5IKOH mo6HMH HaBHIJ;H. lliK051 OT CJie,[(HHTe CKJIOHHOCTH Ba)KH JIH 3a Bae?
0T6eJie)KeTe TBbp,[(eHHHTa, KOHTO ca Bepmi 3a Bae: •

D ,,CKJIOHeH CbM ,n:a ITO,[(IJ;eH51BaM KOJIKO BpeMe OTHeMa OC'blI(eCTB51BaHeTO Ha .n:a.n:eua

,[(eHHOCT HJIH ~a,n:aqa. ,l.J;oKaTo CBbpIIIa, Beqe CbM B3eJI OT BpeMeTO, onpe,[(eJieHo 3a
Heru;o .[(pyro". ~·--...,.--

0 ,,CKJIOHeH CbM .n:a CTpynBaM TBnp.n:e MHOro HelI(a B TBbp,[(e MaJIKO BpeMe. B pe3YJI·
TaT ce Hanara .n:a rrpenycKaM".

D ,, Tpy,[(HO MH e .n:a ce OTKncHa OT 3aHHMaHHeTo CH. HaKpaJI He MH ocTaBa BpeMe ~a

ce 3aeMa CbC CJie,[(Baru;aTa CH 3a,[(aqa (HJIH .n:a 51 OC'hIIJ;eCTB51)".

D ,,Tpy.n:Ho MH e .n:a rro.n:pe.n:51 ,[(eiiHOCTHTe CH no rrpHopHTeT - .n:a CBbpIIIa Haii-Ba)l(HII·

Te, npe.n:n .n:a ce 3aeMa c no-MaJioBa)KHHTe".

D ,,Tpy,[(HO MH e .n:a rrpeXBbpJI51M rro-ManoBa)KHHTe 3a.n:aqH Ha .n:pynI xopa, ,[(OpH Kora·

-TO HMaM Bb3MO)l(HOCTTa .n:a ro HarrpaB51"

AKo CTe OT6eJI513aJIH H51KOe OT ropHHTe TBbp,[(eHH51 KaTO B51pHO, ru;e ·HMaTe ITOJI3a OT
ycnoJIBaHeTo H KYJITHBHpaHeTo Ha eqrnKaCHH yMeHH51 3a opraHH3aUH51 Ha BpeMeTo.
OnncaHHTe rro-,[(ony yMemrn - orrpe.n:en51He Ha npHopHTeTHTe, rrpeXBbpJI51He Ha 3a~a·
qH, npe,[(BH)K,[(aHe Ha IIOBeqe BpeMe, OTbpCBaHeTO OT nepcpeKUHOHH3Ma, npeO,[(OJ151BaHeTO
Ha npoTaKaHeTO H Ka3BaHeTO Ha ,,He" - II(e BH IIOMOrHaT .n:a pa6oTHTe B KpaK c BpeMeTO,
BMecTo ,[(a ce Ha,[(651rnaTe c Hero.

Onpe,[(eJI51HeTo Ha rrpHopHTeTHTe 03HaqaBa .n:a ce HayqHTe ,[(a pa3rpamiqaBaTe cnmecr·

BeHHTe 3a,[(aqH HJIH .n:eiiHOCTH OT MaJIOBa)KHHTe. 3aeMaTe ce c Haii-Ba)KHOTO ll ocTaB.SITC .
BCMqKo ,!l;pyra ,I(a qaKa (HJIH Bb3JiaraTe Te3H 3a,[(aqH Ha ,I(pyrH xopa - BH)K ITO-,IJ;OJiy). '
Mo)Ke ,[(a BH 6b,I(e IIOJie3HO ,[(a pa3,I(eJIHTe 3a,I(aqHTe H OTfOBOpHOCTHTe CH npe3 .ueHf
Ha TPH KaTeropHH: U3KJlJO'-lUmeJUlO BG:>ICHU, BG:>ICHU H MGJWBG:>ICHU HJIH TpHBHaJIHH. J/3·
KAIO'-lUmeJZHO BG:>ICHUme 3a,I(aqH HJIH ,I(eHHOCTH H3HCKBaT He3a6aBHOTO BH BHHMaHHe: re C3 .
. a6com-OTHO Heo6xo,IJ;HMH - Ka To 3aBe)K,IJ;aHeTo Ha ,I(eu;aTa ~a yqHJIHru;e. ToBa ca n ,[(eliHocr·
HTe, KOHTO ca H3KJI~qHTeJIHO Ba)KHH 3a Bae - KaTO cnopTyBaHeTO, aKO pa6onITe B'bPXl'
HaMaJ151BaHeTO Ha TpeBO)KHOCTTa CH. Ba:»eHume 3a,[(aqH H ,[(eHHOCTH ca OHe3H, KOHTO IIM3f :
3HaqHTeJIHa CTOHHOCT, HO MoraT ,IJ;a 61>,I(aT 3a6aBeHH 3a H3BeCTHO BpeMe - KaTO npeKapBa· .
. HeTO Ha Kaqe~TBeHO BpeMe HacaMe C'bC Cnrrpyra HJIH napTHbOpa BH. Ho Ba)KHHTe 3a,Ila'!•
. r
He MOraT ,[(a 6b,I(aT OTJiaraHH 3a ,I('bJiro. IIo-MaJIOBa)l(HHT~ HJIH TpHBHaJIHH 3a,[(atJH MOf3
,[(a 6b,IJ;aT OTJIO)KeHH 3a ITO-,I(bJiro 6e3 cepH03eH pHCK HJIH ·.z:ia 6'h,[(aT npeXBbpJieHII Ha .upyrl 1'

xopa (3a,IJ;aqH KaTO OTHaC51HeTO Ha KyrrqHHaTa CTapH BeCTHHU:H ,!1;0 nyHKTa 3a BTOPlfqH! .
cypoBHHH HJIH ITO,I(pe)!(f(aHeTO Ha CHHMKHTe B HOBH51 BH an6yM). .. It

. . - L(o6pe e CJie,I( CTaBaHeTO CH cyTpHH ,[(a KaTeropH3HpaTe npe,[(CT051IIJ;HTe CH 3a,[(allli Ka~ . :J.
-_U3K.lll0'-lUme.llHO 8Q:JICHU, BG:JICHU H MGJZ08G:>ICHU. Pa3,IJ;eJieTe JIHCT xapnrn Ha Tpli KOJIOlt . .· -~
 119

.-·., :} ~aniunere BcHqKo. Cne,ri; ToBa 3arroqHere cic 3a,ri;aq11re, Karerop11311paH11 Karo U3KJZIO-
.· .'<:~ tlt1ifieAJW 6G:JICJlU H 6G:JICJlU. IlpeMHHeTe K'bM MGJl06G:JICllUme 3a,ri;aq11 e,ri;Ba cne,ri; KaTO CTe
'. c;a'bpllUfJIH c BCHqKH 3a,ri;aq11 OT II'bp~HTe ,D;Be KOJIOHH. Ilo rrpHH~HII 611x BM IIOCoBeTBaJI ,ri;a
-. OTJIO)KHTe BCliqKlI MaJIOBa)l(HlI 3a,n:aq11 B IIOJI3a Ha OCHryp5IBaHeTO Ha IIOBeqe OT,D:HX. .
' '·;-,.--~AKO cepH03HO )KeJiaere ,n:a IIOCTHrHeTe IIO-CIIOKOeH HaqHH Ha )KHBOT, rn:e Tp516Ba ,n:a
.• ' 'l

_.: :·,rrocrn1m~e OT,[(HXa - Bp;eMeTO 3a rroqHBKa, pa3BneqeHH5I H KOHTaKTH - B KaTeropH5ITa Ha

·. ->, ·t,3kAi~qumeJZHO Ba_:JICHume 3a,ri;aq11. Koraro or,n:11xoT ce rrpeBopHe B 3a,ri;aqa c BHCOK rrp110-
· -~RHTF-~ nporpaMara BM - Hell(o, Koero OTKa3Bare ,n:a ornarare - II(e 3anoqHere ,ri;a rrpHeMa-
>~ t «''15irsbTa no-JieKO H CIIOKOllHO. B pe3ynraT CTpecoT BM II(e HaManee, ll(e CIIHTe rro-,ri;o6pe H
· :·";~ ~e ere. rro-c.rroco6HH ,n:a ce 3a6aBJIRBare. IlpeBpoll(aHeTo Ha oT,ri;HXa B rrp11op11rer H3HCKBa
':_ a c~ OTKa)J(eTe OT rrpHCTpacTeHOCTTa CH KoM pa6oraTa, BoHIIIHHTe IIOCTH)J(eHH51 H ycrrexa,
'' :., KaKTO lI ,n:a ce OTopCHTe OT rrepcpeKI(HOHH3Ma.
·'" . -~ M o){(e (~oll(O ,n:a BKmoq11re B rpyrrara Ha H3Kmoq11renHo Ba)KHHTe 3a,ri;aq11 oHe3H ,ri;eil-
·f.

. ~

''i tiOCTH~ KOHTO ,ri;orrpHHaC51T 3a IIOCTHraHeTO Ha .IJ:oJirocpoqHHTe BM 11,ri;eaJIH H )J(H3HeHH I(eJIH .

. "'-'
-3a no-Beqero xopa ,n:onrocpoqHHTe 11,n:ean11 11 u;en11 c11 ocraBaT raKHBa - ornaraHH 3a ,n:a-
. · Ji~iluoro 60,ri;ern:e - ooKamo He or,ri;en11re BpeMe ,n:a npaBHTe Hern:o 3a ocorn:ecTB5IBaHero HM
CT'bilKa no CTbIIKa B HaCT05Ill(eTO.
Jo r-t. . ~ .~.:~ 1'< .
~, ;:~ AnpexenpnstHTe 3aAalfHTe
~- ,. 1 ... ;~ .~ ~ ::. ' ~ ..

. .___:__ ··~-- Y.¥~H.11ero ,ri;a rrpexBopnmu 3a,n:atrnre 03HaqaBa ,n:a CH roroB ,ri;a rro3BOJIHIII ,ri;pyr ,ri;a ce
1
Jr
:: llorpH)Im 3a rro-MaJIOBa)J(HHTe 3a,n:aq11 HJIH ,n:eiiHOCTH lIJIH 3a Ba)l(Ha 3a,ri;aqa, K051TO He e He-
al_._~ __ " o~xo~nMo ,n:a _H3IIoJIHHIII n11qHo. Ilo T03H Haq11H rn:e ocB060,n:11re rroBeqe BpeMe 3a oHe3H
TO ' .. ' 3aj}:aqli~': :Ko11to ca Coll(eCTBemI H H3HCKBaT JIHqHQTO BlI BHHMaHHe. qeCTO npexBopn.SrneTO
·c ~ ml,;3 ~~aq.11 03HaqaBa ,ri;a rrnarmu Ha H51KOro ,n:a CBo_p lliH Hell(O, KOeTO MO)KeIII ,n:a CBopIIIHIII H
: c~nM'; aKo pa3rronaraIII c HeorpaH11qeHo BpeMe: rroq11crBaHe, H3MHBaHe Ha Konara, rorBeHe,
~ '~ ~..+. •. •, ', ,,

'-. 't~li)KH 3a ,D;e~aTa, peMOHTH H TaKa HaTaToK. ,[(pyr IloT npeXBopJI5IHeTO mi 3a,n:aq11 03HaqaBa
... ! .. --- .-.c. ' · ·:·· --

' . npo?To' pa3rrpe,ri;eJIRHe Ha pa6orara rropaBHO Me)J(,n:y qneHoBeTe Ha ceMeiicTBOTo: corrpyra

r·
/.·" iml'f/", !I ~e~ara cBopIIIBar cBo5I ,n:Rn or ,n:oMaKHHCKHTe 3a,n:oJI)J(emrn. Kmoqor KoM rrpexBop-
1.. , -, ,

' JUtH~TO Ha OTfOBOpHOCTH e fOTOBHOCTTa ,n:a ce .IJ:OBepHIII lI ,n:a pa3q11raIII Ha qy)J(,Il;HTe erro-
r ~ ::: .co9Ji,ocnr. -lfaocraBRTe 11,n:eRra, qe caMo BHe MO)l(eTe ,ri;a cBopIIIHTe ,ri;o6pa pa6ora, 11 ere
,_.~·: :0~1ili ,n;a rrpeXBopJrnre orroBopHocrra 3a ,n:a,n:eHa 3a,n;aqa Ha ,n:pyr.
:f' , · . "<t.-J.-.L : .. ;·' ·
'3 ' -. ' .. :t" '. :;, ' .. ' ' '
.PPeABHAeTe noeelfe epeMe
ca : .'\ ·. ·'·
T ; . ~'Hec'fq cpell(aH npo6neM B opraHH3al(HJITa Ha BpeMero e rro,n;u;eHRBaHero Ha Heo6xo-
X) ·· .., ~~MO!O' :BpeMe 3a H3IIoJIHeH11ero Ha ,ri;a,n:eHa 3a,n:aqa. B pe3ynrar BM ce Hanara ,n:a 6op3are
11 ;. . · ~ ~~'bpniHTe Hell(O~ 3a ,n:a He rrporrycHeTe cpoKa, II ,n:a OTHeMeTe OT BpeMeTO, Heo6xo,n;HMO
a ..: , } a ¢ne.n;Ba:rn;ara ,ri;eiiHOCT B rpacpHKa BM. Ilo rrpaBHJIO e ,n;o6pe ,n:a OCTaBRTe MaJIKO IIOBet.Ie
HI '"' ~n~¥e ,OT oqaKBaHOTO 3a BC51Ka ,IJ;ellHOCT OT ,n:eH51. Ilo-,ri;o6pe e ,n:a Ha,LJ;I(eHHTe Heo6xo,n:H-
·~ "'.~ ~P!O ,BPeMe H ,ri;a CH oc11ryp11re Bo3MO)l(HOCT CIIOKOllHO ,ri;a rrpeMHHeTe KoM cne,n:Ball(aTa
·· · ·sana11a .'I ~ ; • ~

.:__ :~_'; ~·. ~~. ,B~~Ha. rrpe,n;ITOCTaBKa 3a rrpe,n:BH)K.IJ:aHeTO Ha IlOBeqe BpeMe e ,n:a CTe 20m06U oa C6'bp-
.-· . .'' U~~ . nO~MGJlKO JleU(.a ~- a He ,n:a HaTorrqere MHO)J(eCTBO 3a,n:aq11 H ,n:ettHOCTH B ,ri;a,ri;eHaTa
r" , ~-- B~~~e~a paMKa. ToBa MO)J(e ,n:a 60,n;e MHoro rpy,n:Ho 3a xopara, rrp11crpacreH11 ~oM co6cr-
.~~l!~~- cH a,II;peHaJIHH, KOHTO 51BHO H3IlHTBaT TporrKa lI Y.IJ:OBJieTBopeHHe OT rrperrycKaHeTO
~· : ·: . ...
 120 E,[(MbHJJ: EOPH /(A CE CllPABHM C TPEBO)[(HOCTTA 11 <POEHHTE

H 3aeTOCTTa CH. Ho rrpe,[(BH)K,[(aHeTo Ha fIOBeqe BpeMe HOCH orpOMHa OTITJiaTa, T'hH Karo
,[(eIDIT BH rrpeMHHaBa c ITO-CITOKOHHO H JieKO TeMITO. ToBa II(e BH crreCTH MHOfO CTpec.

Oceo6oAeTe ce OT nep4>eKQHOHH3Ma
Ilo CoIIJ:eCTBO rrep~eKl(HOHH3MoT 03HaqaBa fIOCTaB.srne Ha TBop,n;e BHCOKH CTaH,n;apTH ij

oqaKBaHH51. lliMa H3BHHeHHe 3a HeH36e)l(HJffe rpeIIIKH, pa3oqapoBaHH51, 3a6aB51HH51 H orpa- ,

HHqef1H51, Cofio!CTBam;H rrpou:eca Ha peaJIH3HpaHe Ha BC.HKa l(eJI. Ilep~eKHOHH3MoT MO)l(e
,n;a BH ,[(op)l(H Ha KOHBeiiepa Ha rrpepa60TBaHeTO H rrpeKOMepHaTa OT,[(a,[(eHOCT ,[(0 CTerreij · ·-
,n;a He OT,[(eJI51Te BpeMe 3a co6CTBeHHTe CH HY)l(,[(H. 0TopCBaHeTO OT rrepcpeKl(HOHH3Ma Ii3·
HCKBa cpyH,n;aMeHTaJIHa rrpOM51Ha B HarnacaTa. PeIIIaBaTe, qe MO)l(eTe rrpOCTO ,n;a HarrpaBHTe
Haii-,n;o6pOTO no CIIJIHTe CH, ,n;a ,n;orrycKaTe rpeIIIKH H ,n;a rrpIIeMeTe IIOCTIIrHaTHTe pe3y}l-
TaTH, ,n;opH aKo YCTIJUUITa BH ,n;a He orrpaB,[(a51T oqaKBaHirnTa BH. }faHCKBa Co.II(O ,n;a ce 3a·
CMeeTe BMecTo ,n;a ce oTqaiiBaTe OT orpam1qemrnTa, rrpHCo.II(H Ha qoBeIIIKaTa rrpHpo,n;a. (3a
rro-3a,n;oJI6oqeHa ,[(IICKYCH51 Ha OTopcBaHeTo OT rrepcpeKl(HOHH3Ma BII)K DwBa 10.)

IlpoTaKaHeTO mmarH e BoB BaIIIa Bpe,n;a, KOfaTO BH OCTaH(( TBop.n.e MaJIKO BpeMe. Bee
e,[(HO ,[(aJIH CTaBa .[()'l'.ia 3a IIO,[(fOTOBKa 3a H3ITHT HJIH 3a rrpHrOTB51HeTO BH 3a pa6oTa, OTJia·
raHeTO Ha HeH36e)l(HOTO B KpaiiHa C!"feTKa HOCH CTpec H TpeBO)l(HOCT.
E,n;Ha OT rrpHqHHHTe 3a rrpoTaKaHeTO MO)l(e ,n;a e, qe BCo.II(HOCT He IICKaTe ,n;a Harrpamnc •
OHOBa, KOeTO Tp516Ba .n.a 60.n.e HarrpaBeHo. AKO TOBa e rrpHqHHaTa .n.a OTJiaraTe, peIIIemfeTO
e ,n;a rrpexaopmITe 3a,[(aqaTa HJIH ,n;a orrpe.n.emITe rrpHopHTeTHTe. AKo MO)l(eTe ,n;a rrpexBop· :.c.

JIHTe Ha ,n;pyr He)l(eJJaHa 3a.n.aqa, HerrpeMeHHO ro HarrpaBeTe. AKo He MO)KeTe, CBopmerc "
He)l(eJiaHaTa 3a,n;aqa nopBa - c ,n;pyrH ,n;yMH, rrocTaBeTe 51 rrpe,n; ocTaHaJIHTe CH 3a,[(oJI)Kemrn.
06e.II(aHHeTO ,n;a HarrpaBHTe Hem:o 3a6aBHO HJIH HHTepecHO KaTO Harpa,n;a 3a HerrpirnTHaT3
3a,n;aqa qecTo e OT rron3a. MopKOBoT qecTo ,n:elicTBa rro-,n;o6pe OT rrpoqKaTa 3a rrpeBo3Mor·
· BaHe Ha rrpoTaKaHeTo.
,[(pyra rrpHqHHa 3a rrpoTaKaHeTo e rrepcpeKl(HOHH3MoT. AKo qyBcTBaTe, qe Hem:o Tp516Ba
,n:a 60,n:e CBopIIIeHO rrepcpeKTHO, MO)l(e ITOCT051HHO ,n:a ro OTJiaraTe OT CTpax, qe He ere B
CoCTO.HHHe ,n:a ro HarrpaBHTe ,,KaKTo rp516Ba". PeIIIemreTo TYK e ,n:a ce 3aXBaHeTe Bce e,IJJ!O }
,n:anH CM51TaTe, qe cTe roToBII ,n:a ro CB'hpIIIHTe ,n;o6pe HJIH He. Ba)l(eH rrpHHl(HIT, KO~To Tp.st6· ~,.,
Ba ,n:a fIOMHHTe, e, qe MOmUBa4w1.ma l.[ecmo c;zeoBa oeucmBuemo. Cne,n: KaTO ce 3aeMeTC .y;_

CoC 3a,n:aqaTa, TOBa o6HKHOBeHO reHepHpa Heo6xo,n;HMaTa MOTHBal(Il51, 3a ,n:a 51 ,[(OBbpumrc -

,[(OKpaii. IlocJie MO)l(e ,n:a BH OCTaHe ,[(OCTaT'hqHo BpeMe ,n;a YC'hBbpIIIeHCTBaTe HarrpaBeHOTO .
rrpH rropBII51 pyH,n:. Ho aKo rrpo,n:oJI)l(aBaTe ,n:a oTJiaraTe, MO)l(e_,n:a rrpaxocaTe 1(51JIOTO BpeMC-i
Heo6xo,n:IIMO 3a pa6oTaTa. Haii-JIOIIIH51T pe3yJITaT e, KoraTo H3o6m:o He ce 3axBamaTe c'bC
3a,n:aqaTa 3apa,n:H HeBo3MO)l(H0 BHCOKHTe CH CTaH,n;apTH.

Ka3eai1Te ,,He"
. llMa MHoro rrpu~HH Ha xoparn .n;a HM e Tpy.n;rro .n;a Ka.3.BaT ,,He". Mo)!(e .n;a ncKaTe si!ll~
,n;a CTe MHJIH H OT3HBqHBH KoM 6JIH3KHTe H rrpH.HTeJIHTe CH, He3aBHCHMO KaKBO HCKaT OTB
3aTOBa BH e Tpy,n:HO ,n:a fIOCTaB51Te rpaHHl(H, ,n:opH KoraTO H3HCKBaHII51Ta HJIH rroTpe6HoCTl~
HM ca rro-roJieMH, OTKOJIKOTO MO)l(eTe ,n;a fIOHeceTe. Mo)l(e Co.II(O ,n;a CTe TOJIKOBa CBbp3aJ-Ill '
pa6oTaTa CH, qe 3a Bae T51 ,n:a e OCHOBeH H3TOqHHK Ha H,[(eHTHqHOCT H CMHCoJI. He3aBlfCJlt-fO
 121

.. ,, 'o HaTOBapBall.JJI ll BpeMeeMKll CTaBaT OTrOBOpHOCTMTe Bll B pa6oTaTa, Blle rrpO,IJ;oJDKa-

. ·.a:re ,na rn rroeMaTe, 3aIII:oTo ,n:pyroTo 6n 03HaqaBano ,n:a M3IIMTBaTe rrpa3HOTa.
;; '' .~ H~KpaTKO, Hecrroco6HOCTTa ,n;a Ka3BaTe ,,He" o6MKHOBeHO e CBop3aHa c rrpe,n;cTaBaTa
' 3a ce6e CH. AKO Ta3ll rrpe,n:cTaBa ll3llCKBa ,n;a 61>,n:eTe ,n:o6pn IIOCT05IHHO ll BMHarn ,n;a CTe
a.p 3.JIIOJIO)l(eHMe Ha BCeKM, TO Bep05ITHO H5IMa rpaHMIJ;ll 3a OHOBa, KOMTO ,n;pyrnTe r.u;e MC-
T OT Bae. AKo ce n,n:eHTnqmu;npaTe c pa6oTaTa en, III:e BH 60,n;e Tpy,n:Ho ,n;a Ka)l(eTe ,,He"
·:bn)r)l(e6HMTe ll3llCKBaHM5I, 3a ,n;a OCBo6o,n;MTe BpeMe 3a mrqHnTe Cll HY)l(,IJ;ll .
.· 3a,·.na ce HayqnTe ,n:a Ka3BaTe ;,He", Tp5I6Ba ,n:a cTe roTOBH ,n;a M30CTaBttTe n,n:eaJIH3H-
_. :1'!: :a-{~'?,pe,n:cTaBa 3a ce6e CM, KOeTO e e,n:HO OT HaH-Tpy,n:HHTe HeIII:a 3a BCeKll qoBeK. ToBa
. . Moike ,n;a 03Ha"llaBa ,n:a pa3IIrnpnTe n,n:eHTnqHoCTTa en OTB1>,n: rpII)l(MTe 3a ,n:pyrnTe nntt rpn-
re ~ >.: ·;- 'Sara 3a pa6oTaTa n ,n:a ce HayqnTe ,n;a oT,n:en5ITe BpeMe 3a y,n0BneTBop5IBaHeTo Ha co6cTBe-
. - .~~; ·:· ,lt,HTe hll: rrorpe6HOCTll. Tp.H6Ba Coll.J;O TaKa ,n:a rrpHeMeTe peaJTHOCTTa, qe rptt)l(aTa 3a ce6e
1

~
. ::'."ex-; ,nopH 3a CMeTKa Ha OHOBa, KOeTO rrpaBMTe 3a ,n:pyrnTe - He e erOHCTllqHa. Mo)l(eTe JIM
r~ ..i ... -~ , ,

" . ~~cTnHa ,n;a rrpe,n;JIO)l(ttTe Hai1-,n:o6poTo Ha ,n:pyrnTe nnn Ha pa6oTaTa ctt, aKo cTe yMope-
. ,:cTpecnpaHH HJIM M3xa6eHn?
,, .-:~.B M0.5! cny-qali Tp5!6Barne ,n:a CTMrHa ,n:o pn6a Ha cepno3HO 3a6on5IBaHe, 3a ,n:a rrpoyMe5I
-: ronKo e Ba)KHO ,n;a Ka3BaM ,,He". B MHoro cnyqan 6onecTTa - Bee e,n:Ho ,n:ann rro,n: cpopMaTa
. ·, lia.np~cT'brrn Ha rraHnKa, ~errpecn.H nnn H5IKaK1>B ,n:pyr yrrop.rrT rrpo6neM - MO)l(e ,n;a BH rrptt-
~-, uy~M)J:~ rrpeou;eHnTe HaqnHa CM Ha )KMBOT. EonecrTa MO)Ke n:a 60,n;e KaTaJIM3aTopoT, KOHTO
. ,..,. . ~·~. "'. ·:s.·~.: :HaKapa ,[(a 3a6aBMTe TeMrroTo, ,[(a o6opHeTe BHMMaHne n ,[(ace HayqttTe ,[(a )KttBeeTe
·. ·. ...
. . -:..:':;· )TO
. ~ ..
'

rro .
rrpOCT ll rro-6anaHCIIpaH Ha"CIMH.
~c,t~~-:-_ .~~ ~' 7· . . --
.

. . - ~ .
--~··· ·j;

, ~~~ L ;Hpo-qereTe OTHOBO pa3,n:ena 3a KopeMHOTO ,n:mrraHe n perneTe Koe ,n:nxaTenHo ynpa)l(He-
... ',:~~._._ :~~,; .~ Yifire ncKaTe ,n:a mrron3BaTe. IIpaKTHeyBaihe npe,n:rroqnrnHOTO yrrpa)l(HeHne no rreT MHHY-
"' .· . . .. ·.
'' ..
"··. ·.~· ·'~:.·,.
' ...... ·.· rn ):(HeBHo
~
B rrpo,n:'bJI)KeHMe Ha noHe ,n:Be ce,n:MIIT(n. IIpaKTIIeyBaliTe ro Meceu; HJIM rroBeqe,
, •• ' . ~·'t aKO MCKaTe ,[(a rrpoMeHMTe Mo,n:ena en Ha ,n:mrraHe OT rnp,n:nTe Ha,n:ony K'bM KopeMa.

J:'J· ~·· funOJI3BaHTe KOpeMHOTO .D:HIIIaHe llJill ycrrOKO.HBam;OTO .D:MIIIaHe BllHartt, KoraTO
/
"< ..- - ycenne no.HBaTa Ha CMMITTOMM Ha TpeBO)l(HOCT.
, "2. Hp~KrHKyBaliTe nporpecnBHa MycKynHa penaKcau;n5I 3a no 20 ,[(O 30 MHHYTH ,[(HeBHO
· · ,"~, ·{oru;e no-,n;o6pe e no ,n;Ba noTH Ha ,n:eH) B npo,n:'LJI)KeHHe Ha noHe ,n:Be ce,[(MMIJ;H. Ilop~
.,:_ ,;~ BHTe H.5IKOJIKO n'hTll ITOMOJieTe H5IKOH ,n:a Bll qeTe llHC'fPYKIJ;llllTe llJill fll 3anHIIIeTe Ha
;"t ~,, ···-· • '

~-\'.{~~ceTa - 3a ,[(a rn cne,n:BaTe 6e3 ycnnne. HaKpa5I ru;e rn 3anoMHMTe tt ru;e MO)KeTe ,[(a
'..,,;-,~> . ''
·!?.}·;'.: ~ MHHeTe 6e3 KaceTaTa. ·
·~· r ''

. ;,J.~: Gne,[(
;{ _ ~ ,p,.
nporpecttBHaTa MycKynHa penaKcau;H5I en npe,n:cTaBeTe KaK ce 030BaBaTe Ha
' '.,::'_, CIIOKOHHO 'M5ICTO. Mo)Ke ,n:a Bll 60,n:e OT IIOJI3a ,n:a 3aIIHIIIeTe IIO,[(po6Ho onMcaime Ha
~ .
. , ~ : Ta.JM cu;eHa cne,n: 3arrttca c HHCTpyKu;nnTe 3a rrporpecnBHaTa MycKynHa penaKcau;n5I .
.''-~ )~ OnttTBa:ihe ce ,[(a ce rrpeHeceTe Ha cBoeTo crroKoliHo M.HCTO (Hape,[( c KopeMHOTO
\!'/ .D:HIDaHe) B MOMeHTHTe npe3 ,[(emr, KOraTO ce II05!Bll TpeBO)l(HOCT. .
..,·IK'•' . I

}: 4.~ Cne,[( Ka To rrpaKTttKyBaTe nporpecMBHa MycKynHa penaKcau;n51 B npo)::i;oJI)KeHtte Ha

~·_IT_<?~~ ,[(Be ce,n:MMIJ;ll, MO)Ke TOJIKOBa ;:i:a xapecaTe IIOJI3MTe OT He.H, qe ,[(a peIIrnTe ,n:a
. , .H H3ITOJI3BaTe KaTo npe,n:noqttTaHa TeXHMKa 3a ,n:on6oKa penaKcau;n5I. Mo)KeTe coru;o
.n:a H3IlOJI3BaTe H5IK05I OT HaCO"l!BaHMTe Bll3YaJTM3aIJ;Hll B Dzcrna 11 HJill ,[(a ce Hay"llttTe
122 E,UMbH,U EOPH /(A CE CIIPABHM C TPEBOJKHOCTTA H <POEHHTE

,n:a Me,IJJITHpaTe. He e moAKoea ea:JICHO KaKea mexHuKa 3a pe;zaKcalJUR ute U3noJZ 3 _

Bame, KOAKOmO 20m081lOCmma U peU1UMOCmma 8CeKUOllC81lO oa npaKmUKyeame
1u1xaK08 Memoo 3a OoA6oKa peJZaKca4uR.
5. AKo cpem;~eTe TPYJJ:HOCTH c rro,n:,n:op)I<aHeTo Ha pelllMMOCTTa CM ,n:a rrpaKTMKyBaTe
,n:nn6oKa penaKcaI(H.H rrpo,n;omKMTenHo npeMe, rrpoqeTeTe OTHOBO pa3,IJ;ena ,,Iun<oH
o6nqaliHH rrpe"l!l(n rrpe,n; nceKM,n;HeBHaTa rrporpaMa 3a ,n;o1160Ka penaKcau:M.H".
6. On:i; eneTe npeMe ,n;a rroMMCJIMTe Bopxy pa3,n;ena ,,OT,n;Mx M opraHH3aU:M.H Ha Bpe-
MeTo". llMaTe JIH Hy)l(,n;a ,n;a oT,n;enMTe rroneqe npeMe 3a rroqMni<a, penaKcau:1rn H
mPIHHTe cn Bp'b3KM? KaKBM rrpoMeHM Tp.H6na ,n:a HarrpaBMTe B rpaqmKa CM, 3a ,n:a ro
IIOCTllrHeTe? Il3MliCJieTe IIOHe e,n:Ha rrpoM.srna, K051TO 6MxTe MOrJIM ,n;a HarrpamiTe,
3arroqBaHKli OT Ta3li Ce,IJ;MMI(a. roTOBll JIM CTe ,n;a 51 OC'blI(eCTBIITe?

Aon"bnHHTenHa nHTepaiypa H pecypcM

KHU2U

Benson, Herbert Beyond the Relaxation Response. New York: Berkley Books, 1985.
--------- . The Relaxation Response. New York: Morrow, 1975.
Davis, Martha, Elizabeth Robbins Eshelman, and Matthew McKay.· The Relaxation &
Stress Reduction Workbook. Fifth edition. Oakland, Calif.: New Harbinger Publications,
2000.
Harp, David, and Nina Feldman. The Three-Minute Meditator. Third edition. Oakland,
Calif.: New Harbinger Publications, 1996.
Jacobson, Edmund. Progressive Relaxation. Midway reprint Chicago: The University of
Chicago Press, 197 4.
Kabat-Zinn, Jon. Wherever You Go, There You Are. New York: Hyperion, 1994.
Lakein, Alan. How to Get Control of Your Time and Your Life. New York: Signet, 1973.
LeShan, Lawrence. How to Meditate. New York: Bantam Books, 1974. ·
Mason, John. Guide to Stress Reduction. Berkeley, Calif.: Celestial Arts, 1985. (This book is ·'
particularly recommended as a good resource for relaxation scripts you can record for
yourself.)

Kacemu
Audiotapes by Dr. Emmett Miller are recommended for relaxation. You can obtain them by
calling 1-800-52-TAPES or going to www.drmiller.com.
 · f AaBa 5

<l>H3Jf"CieCKH yrrpaxHeHHH

; ·-~~~s<·. :~-; ..
' ~";'._',_:~~:. ::.:~~~- ' E,ti1rn OT HaH-MOfbI.UJITe H eqmKaCHH MeTO.JJ;H 3a HaMaJUIBaHe Ha reHepaJIH3HpaHaTa
· ..:'~ (fQ~e-Bo)KHOCT H npeO.JJ;OmIBaHe Ha IIpe.JJ;pa3nOJIO)l(eHOCTTa KbM npHCTbnH Ha naHHKa e pe-
_·,: ." ,::;:xd~HOTO H eHeprHqHo cnopTyBaHe. BHe HMaTe rrpHCTbnH Ha naHHKa, KOraTO ecTeCTBeHaTa
. :· ;·: p~~~IJ;IUI ,,6Hli ce mrn forraii" - BHe3anHH.HT rrpHJIHB Ha a.JJ;peHaJIHH, KOHTO yceII(aTe B OT-
>'~,;~ f. QBOp Ha peanHa 3annaxa -
I. •• • ·•. •"".
CTaHe npeKOMepHa HJIII ce OCbIQeCTB51Ba II3BbH HOpMaJIHII51
-~ ' -, 'cii KOHTeKCT. CnopTyBaHeTO
.,L fy - '
e ecTeCTBeHII51T OTJJ:YllIHIIK 3a T51JIOTO, KOfaTO e B pe)l(IIM Ha
. ' ' D'b36y.JJ;a (,,6Hli ce HJIH 651raii"). IloBeqeTO OT MOIITe KJIIIeHTII, KOIITO pe.JJ;OBHO cnopTyBaT,
' . '

:·.-~ : .:-·ca· IIO-MaJIKO Y513BHMII 3a npHCTbnII Ha rraHIIKa H, Kora TO IIMaT Ta}\HBa, Te · He ca TOJIKOBa
_ _·;~~-: -~ T~~~~:
• >.'
~-
Pe.JJ;OBHOTO
. · ·-
...,i :"·r ~:·;, ...
cnopTyBaHe C'hII(O TaKa HaMaJIHBa cKJIOHHOCTTa K'hM npe.JJ;BapIITeJIHa
.
. . ;. · • ·TpeBO)l(HOCT npe.JJ;H ¢o6HiiHH CHTyan;HH II ycKOp51Ba Bb3CTaHOB.HBaHeTO OT BCIIqKII BII.JJ;OBe
,;. , .·q)()"o~ll:; sapIIpaII(H OT cTpax oT roBopeHe rrpe.JJ; rry6nIIKa JJ:O cTpaxa .JJ;a ocTaHellI caM •.
', '-r:.;~~,: Pe.JJ;OBHOTO cnopTyBaHe OKa3Ba rrpHKO B'h3.JJ;elicTBHe Bbpxy H51KOJIKO cpII3HonorHqHH
. ~a'Kiopa; KOHTO ca B OCHOBaTa Ha TpeBO)l(HOCTTa. To BO.JJ;II .JJ;O:

:_,~~.:· c'~/;,· naMGA.fl6aHe Ha MYCKYAHomo Hanpe:JtCeHue ):(0 rOJil!Ma CTeileH OTroBOpHO 3a yce-
·' . .·wL :>
__,: · . ,·<<.ff_ ·:
II(aHeTo 3a HanperHaTOCT IIJIH CKOBaHOCT.

• - - c~ :·.:}.":~-~~:"~~"· YcKopeHO Mema60.!W3UpaHe Ha U3AUUlflUJl. aopeHaAUfl u mupOKCUH B KpbBOo6pa-

:-:·-'·} ~.;~/i;{ II(eHHeTO, qHeTO npHCbCTBIIe BH .JJ;bp)l(H B CbCT051HIIe Ha Bb36y.JJ;a H 6.JJ;HTeJIHOCT •
.· _,. ~:t~ ~ .: · : . . .
._·:. ·. -~ \·;_;,::~·- ~ Oceo6o:>FCoaeaHe om Hampyna.11,omo ce oml/aRHue, KOeTo BJIOlliaBa ¢o6HiiHIITe HJIH
- .-~ ·":: '\,~1"·~<~·- .. naHHqecKH peaKD;HII.
,·t·'
'·r,,. .
.. . . ~

.J~\··.
~~:: lliKOH OT npHHD;HnHHTe cpH3HOJIOfHqHII IIOJI3II OT crropTyBaHeTO ca:
_ff,~ ~ .. -~- . . . .

; ,'_.! . I1o.JJ;o6peHO CHa6.JJ;51BaHe c KIICJIOPOJJ: Ha KpbBTa II M03'hKa, KOeTO 3aCIIJIBa BHHMaHII-

~~-- ;e!o II _K OHD;eHTpan;II51Ta
·.
~.::·'. ~--.; .:

!,- !:-.CTHMYJIHI)aHe npoH3BOJJ:CTBOTo Ha eHoop<jjuHu - ecTeCTBeHII BeII(eCTBa, KOIITO Ha-

. lIO.JJ;0651BaT MOPcPHHa KaKTO no XIIMIIqeH CbCTaB, TaKa II no Bb3.JJ;eiiCTBIIeTO CH: eH-
.JJ;op¢IIHHTe 3aCIIJIBaT qyBCTBOTO 3a 6narorronyqIIe

. ',r_ .,• . IloHH)l(aBaHe Ha pH (nOBHllieHa KHCeJIIIHHOCT) Ha KpbBTa, KOeTO YBeJIIIqaBa eHeprII51Ta BII
.:: ~;K .
~ · ··~~:_:• --Ilo.JJ;o6peHa n;IIpKynan;IIH
r· ~;, ~;.. ~ .

123
124 E)J:MbH)J: EOPH J(A CE CIIPABHM C TPEBO)J(HOCTTA H <l>OEHHTE

• Ilo-,r:i;o6po xpaHoCMHJiaHe II ycBOJIBaHe Ha xpaHaTa

• Ilo-,r:i;o6po enHMHHHpaHe (npe3 KO)l(aTa, 6emITe ,r:i;po6oae II qepBara)

• IloHH)l(aBaHe Ha xonecrepona

• IlOHll)l(aBaHe Ha KpbBHOTO HamrraHe

• HaMaJIJIBaHe Ha TeJieCHOTO Terna, KaKTO ll nOTllCKaHe Ha aneTHTa - B MHOro cnyqan

• Ilo-,r:i;o6po perynHpaHe Ha KpnBHaTa 3axap (B cnyqan Ha xnnornHKeM1rn)

lliKOJIKO ncUXO.fl02Ul/eCKU nOJI3ll CbnpOBO)l(,IJ;aT Te3H cPH3HqecKH no,r:i;o6peHmI, BKJIIO-

qllTeJIHO:

• 3acirnaaHe Ha cy6eKTHBHOTO ycern:aHe 3a 6narononyqne

• Ilo-MaJIKa 3aBHCHMOCT OT aJIKOXOJia ll HapKOTlll(HTe

• Ilo-,r:i;o6np CbH

• Ilo-,r:i;o6pa Kom.:i;eHrpal(HJI H naMeT

• Orcna6BaHe Ha ,r:i;enpecHJITa

• IloamneHo caMoqyacTBHe

• Ilo-rOJIJIMO ycern:aHe 3a KOHTpOJI Ha,IJ; TpeBO)l(HOCTTa

CMMnTOMH, lie He CTe B A06pa ct>opMa

KaK ,r:i;a pa36epere, qe He CTe B ,r:i;o6pa ciJopMa ll HMaTe tty)l(,IJ;a OT crropryBaHe? Ero H5:{-
KOll o6nqanHH CllMITTOMll:

• 3a,IJ;bXBaTe ce, cne,r:i; KaTO ll3KaqHTe HJIKOJIKO eTa)!(a no CTbJI6HTe

• _Bn3CTaHoB..srnare ce ,r:i;nnro, cne,r:i; Karo H3KaqHre IDIKOJIKO eTa)l(a no crnn6nr,.e

• qyBcTBaTe ce H3TOW:eHH cne,r:i; KparKo ycHJIHe

• XpoHnqHo MYCKYJIHO Hanpe)l(eHHe

• J1om MycKyneH roHyc

• 3aTJibCTJIBaHe

• MycKynnre BM 6oJI1IT II ca cxBaHaTH ,r:i;HH Hape,r:i;, cne,r:i; Karo ere cnopryaaJIH

• IlpHHi(HrrHa y~wpa, neraprHJI, orerqeHHe

 125

·~ •.,., o.;~;-··

< c .rre.nmuIT B'bIIpOCHMK II(e BM IlOMOrHe ,n;a npeu;emne <lJopMaTa CM. IloMMCJieTe CM 3a
: sa~.~HanperHaTa cpM3MqecKa .neliHOCT, KO.HTO OC'bll(eCTB.HBaTe 6CRKQ ceOMUlja. Cne.n KaTO
· . ~on-h.ninITe B'brrpocHMKa, rrpecMeTHeTe pe3ynTaTa M npeu;eHeTe B KaKBa <lJopMa cTe.

qECTOTA TIPO,[(bfl)l(l1TEJIHOCT

KonKo mm crropryBare ce~MHqHo? Ilo KOnKO BpeMe crroprynare?

(kfH~ZO eHep2U1JHU = 5 roqKii

(6~p3o Konoe3~eHe, rnqaHe, aepo6HH 3 Hnll IIOBeqe Ilblli = 5 TQqKll 21 MHJIYTR ~o 1 qac = 5 roqKn
. Ttlll~H) ·
•.. · k . ; , _ .

'· Cpe~HO eHepcUIJHU = 3 TO~ll

· (A~~~, Konoe3~eHe, MHOro 6np3o · 1 ~o 2 rrnrn = 2 roqKn 11 ~O 20 MHH)'Tll = 3 TO~H
·~xo.rie1!~j : · ·

llirnonKO = 0 TOqKH

+ +

<f>OPMA IlPETIOP'bKl1

· Ilo3~paBneHn.sr! Ilo.zmnp)l(aiiTe cnmo-

MHoro~o6pa
TO HllBO Ha aKTllBHOCT.

Bo~11re )'MepeHo 3ace,nHan Ha1mH Ha

Cpe~Ha )l(llBOT I:I rp.H6Ba ~a yBennqHTe HllBO-
TO Ha aKTHBHOCTTa Cll.

IlnaHnpaiire crroprnara en rrporpaMa

norna
Be,nHara!

- ,7·~ ·• . • . -

• ~l' ', ' l!~y(:HaqMH .rr;a rrp~u;eHMTe B KaKBa <lJopMa CTe e .na M3MepMTe nyAca cu 6 nOKOU - ,cpe.n-
,--_, ltW!"~.P.~H y.napM B MMHyTa, KoraTo cTe B rroKoli. KaTo npaBMJIO nync B noKoli 80 MJIM rroBe-
·-~- ~'{~tgBopn,. qe orrpe.neneHo 6MXTe MOrJIM .na no,n;o6pMTe <iJopMaTa en. Ilync B rroKoli OT 70
f •. ·~ ~ 9 .~ ? ~OBOpM, qe MO:JICe 6M Tpj£6Ba .na CIIOpT)'BaTe IIOBeqe, AKo CIIOPT)'BaTe M rryJICbT BM
'.- :. .'..·._ ·t"~~J(<?,_a e IIO,L( 70, BepO.HTHO CTe B .no6pa <lJopMa. 3a ,n;a M3MepMTe nynca CM ce OTIIYCHeTe,
•. - . ; · · ~:~}.OBa M36poliTe y.napMTe Ha C'bpu;eTo 3a 20 ceKyH,n;M M yMHO)l(eTe no TPM- . ·
1
:·1 .. ~ . .
·,·;- · : "·
126 EL(MbHL( EOPH !{A CE CIIPABHM C TPEBO)J(HOCTTA H <POEHHTE

roTOBM nM CTe 3a cnopTHa nporpaMa?

AKo cTe permurn, qe IICKaTe ,n:a crropTyBaTe rroBetie, Tp516Ba ,n:a ce 3arrIITaTe ,n:ann ere
HaII'bJIHO rOTOBII .n:a ro HarrpaBIITe. I1Ma HHKOII cPII3IItieCKII C'bCT051HIDI, KOII!O orpam1qaBa1
KOJIIItieCTBOTO II 1I1IHTeH3IIBHOCTTa Ha yrrpa)l(HeHII51Ta, KOIITO Tp516Ba ,n:a rrpaBIITe. AKo OT·
roBOpoT BII Ha IUfKOH OT ,[(OJIHIITe BoIIpOCII e «,[(a», HerrpeMeHHO ce KOHCYJITIIpaihe c Jie1<a-
p5I CII, rrpe,n:II ,n:a 3arrotIHeTe crropTHa rrporpaMa. Toii MO)!(e ,n:a BII rrperropotia rrporpaMa 01
IIO,[(X0,[(51II(II 3a Bae yrrpa)l(HeHII51.

AA HE

fleKap51T Ka3BaJI JIII BII e, qe IIMaTe rrpo6JieMII CoC Cop:U:eTO?

I1MaTe JIII qecTO 6oJIKII B Copl(eTO IIJIII rop,[(IITe?

Ycell(aTe JIII qecTo cna6ocT IIJIII rrpIICT'bIIII Ha cBeTOBopTe)l(?

fleKap51T BII Ka3BaJI JIII BII e H51KOra, qe IIMaTe rrpo6JieMII c KOCTIITe

IIJIII CTaBIITe (KaTO apTpIIT), KOIITO crropTyBaHeTO MO)l(e ,n:a BJIOIIIII?

fleKap51T Ka3BaJI JIII BII e H5IKOra, qe KpoBHOTO BII HaJI51raHe e rrpeKa·

JieHO BIICOKO?

HMaTe mi ,r:urn6eT?

Ha,n: 40-ro,n:imrna Bo3pacT Jrn cTe II HerrpIIBIIKHaJIII KoM eHeprwrno

crropTyBaHe?

HMa JIII cPII3IItiecKa rrpIItIIIHa, HecrroMeHaTa TYK, rropa,n:II K051TO He

6IIBa ,n:a crropTyBaTe?

AKo CTe OTrOBOpIIJIII c «He» Ha BCIItIKII ropHH B'bIIpOCII, MO)l(eTe ,n:a 60,n:eTe ,[(OCTaTblJ•
HO yBepeHII, qe CTe rOTOBII 3a crropTHaTa CII rrporpaMa. 3aIIOtIHeTe 6aBHO II yBeJIIItiaBaHTC
aKTIIBHOCTTa CII IIOCTeIIeHHO, B TetieHIIe Ha ce,[(MIII.J:II. AKO CTe Ha,[( 40 rO,[(IIHII 'II He ere
CBIIKHaJIII ,n:a crropryBaTe, HarrpaBeTe cII rrpoqmnaKTIItIHII II3cne,n:BaHII51, rrpe,n:II ,n;a ce 3ae·
MeTe Coe crropT. . _
lliKOII xopa 1I3IIIITBaT HeoxoTa ,n:a crropTyBaT, T'bll KaTO CoCT051HIIeTO Ha cPII3IIOJIOfJil{•
Ha Bo36y,n:a no BpeMe Ha eHeprIItIHOTO crropTyBaHe TBop,n;e MHOro IIM HaIIOMH51 CIIMIITOMH·
Te Ha rraHIIKaTa. AKo TOBa Ba)l(II 3a Bae, 6IIxTe MornII ,n:a 3arrotIHeTe c 45-MIIHYTHII pa3xo.ni<n
BCeKII ,n:eH.
Coll(O TaKa, 6mcTe MOrJIII MH020 6a6HO ,n:a rrpeMIIHeTe KoM rrd-eHeprIIqHo crropryaa·
He. Mo)l(e ,n:a 3aIIOt:IHeTe c ,[(Be ,[(0 TpIIMIIHYTeH ,[()l(OrIIHr IIJIII KOJIOe3,[(eHe II IIOCJie 6aaHO
~a yBeJIIIqaBaTe npO,[(oJI)l(IITeJIHOCTTa c MIIHyTa Ha ,n:eH i<aTO CIIIIpaTe BCeKII IloT, KoraTO
yceTIITe II Hali-cna6aTa aCOI(IIal(II51 c rraHIIKaTa (BII)l( no,n;po6HOTO OIIIICaHIIe Ha ,n:eceHcU· .·
6mm3a:U:II51Ta B rnu:a:a 3 II 7). Mo)l(e ,n;a BII 60,n:e OT rron3a nopBoHatiaJIHO ,n;a crropTyBare c
no,n:Kperr51II( BII tioBeK. AKo IIMaTe <flo6II51 KoM cnopTyBaHeTo, nporpaMaTa 3a rrocreneIIell
,n:ocer II(e BII IIOMOrHe ,n:a ce 06e3qyBCTBIITe KoM He51 no Coll(H£ HaqIIH, i<aKTO KoM ,npyrll .
cP06IIII.
 127

a-

._'·r~~~rnli Hape,n; THqaHeTo (1mH ,[()l(OrHHror) 6erne Hali-rrorrym1pHaTa <flopMa Ha aepo6Ha

~Ho~t;- MO)l(e 6H rropa,n:H y,n;o6cTBOTO. E,n:HHCTBeHaTa Heo6xo,n;HMa BM eKHrrHpoBKa ca ·
ar<;}HKHTe
-"I.' ..
H B MHOrO CJiyqaif rrpOCTO Tp.H6Ba ,n:a II3Jie3eTe OT ,[(OMa CH, 3a ,n;a 3arroqHeTe.
.. . . ..aa~!o 'e e.n;HH OT HaM-lIO,IJ:XO,[(.HII(HTe crropTOBe 3a OTCJia6BaHe, 3all(OTO 6op30 H3rap5I
.>opm(ry; MHO)l(~CTBO H3CJie,n:BaHH.H ca ,n:oKa3aJIH 6naroTBOpHoTo MY B'h3,n;elicTBHe B'hp-
~~~~cruITa, TOM K.aTo rroBmrraBa HHBaTa Ha eH,n:op<flliHHTe H cepoTomrna B M03'hKa . .
.;..·. ' . O_Be.11e.CIIOMeHaxMe, 'fifqaHeTO HaMaJI.HBa TpeBO)l(HOCTTa KaTO MeTa6oJIH3Hpa H3Jimu-
!! ·'. : -:;· ...; .. :~.npeH:anHH H ocno6o)l(,n:aBa MYCKYJIHOTO Harrpe)l(eHHe. IIpo6.HrnaHeTo Ha TPH MHJIH
,.: .~~. J!P,~6.JIH3RTeJIHO TpH,n:eceT MHHYTH) qeTHpH HJIH rreT Il'bTH ce,[(MHqHo CHJIHO rn:e HaMaJili
'ft.l~~~~TTa BH 3a TpeBO)l(HOCT. Pa6oTeTe 3a"rrocniraHe Ha TeMITO OT e,n:Ha MliJI.H Ha BCeKH
.. ~~"MRHyTH. .
0
fefi;~',
128 E)J;MbH)J; EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA H <!>OEHHTE

He,IJ;ocTaTbKbT Ha nPrnHeTo e, qe cne,[( BpeMe MO)l(e ,[(a yBeJI:aq:a pncKa OT HapamrnaHe.

IIo-KOHKpeTHO, aKO THqaTe Bbpxy TBbp,[(H IIOBbpXHOCTH, IIOCT051HHH51T IIIOK 3a CTaBHTe Bii
MO)l(e ,IJ;a ,IJ;OBe,[(e ,[(0 rrpo6JieMH CbC CTbIIaJiaTa, KOJieHaTa lI rbp6a. II(e MHHHMaJIH3Hpare
pHCKa OT yBpe)l(,[(aHe KaTo:

• CH KYIIHTe IIO,[(X0,[(51IJJ:H MapaTOHKH - TaKHBa, KOHTO CBe)l(,[(aT ,[(0 MHHHMYM lIIOKa 3a

CTaBIITe.

• T~"llaTe no MeKH IIOBbpXHOCTH - 3a rrpe,Urroq:aTaHe TpeBa, rrpoCT, IIHCTa HJIH TB'bp~

lliICbK. Ila Bb3MQ)l(HOCT OT651rnaii:Te 6eTOHa; accl>aJITbT e rrp:aeMJIHB, aKO HMaTe IlOk
XO,IJ;JI~H MapaTOHKH lI He T:aqare BCeKH ,[(eH.

• 3arpeii:Te, npe,U:a ,[(a T:aqaTe. M:aHyTa-,[(Be 6Rraii:Te MHoro 6aBHO.

• He T:aqaiiTe BceKM ,[(eH - pe,n;yBaihe c ,Upyr:a BH,[(OBe crropT.

AKo TMqaHeTo Ha OTKp:aTo e rrpo6neM 3apa,U:a BpeMeTo, n:arrcaTa Ha MeKa noBopXHocr,

CMOKa I.I.JIM TpaqmKa, MO)l(eTe ,[(a HHBeCTHpaTe B IIbTeKa. 3a ,n;a He BlI 61>,[(e MHOro CKyqHo,
CJIO)l(eTe 5I npe,[( TeJieBM30pa MJIM BH,[(eOTO.

IlJI)'BaHeTO e MOJIT mo6HM cnopT. Toii e oco6eHO ,[(06op, Tbll KaTO HaTOBapBa MHOro
MYCKYJIH B l(JIJIOTO T51JIO. neKap:aTe o6HKHOBeHO rrperropbqBaT IIJiyBaHeTO Ha xopa c Myc·
KYJIHO-CKeJieTHM rrpo6JieMH, TpaBMH HJIM apTpHT, Tbll KaTO MHHHMaJIM3Hpa HaTOBapBa·
.HeTO Ha CTaBMTe. IlJiyBaHeTO He BO,[(H ,[(O TaKOBa HaMaJI51BaHe Ha TeJieCHOTO Temo Ka TO
TM"llaHeTO, HO rn:e CTerHe T51JIOTO BM.
Karo aepo6Ha ,[(eiiHocT e Haii-,Uo6pe ,[(a rrJiyBaTe cBo6o,[(eH CTHJI 20 ,[(O 30 MHffYTH, 3a
npe,[(IIQqJJTaHe 4 MJIM 5 IlbTH Ce,[(MMqHo. EpyCbT e yMepeHa lI OTIIYCKaru;a aJITepHaTHBa. no
npaBMJIO imyBaiiTe B 6aceiiH c TeMrrepaTypa 25-26 ° C.
OcHOBHMJIT He,[(OCTaTbK Ha nJiyBaHeTo e, qe MHoro 6aceiiHM ca c:aJIHO XJiop:apaH:a. Toaa
MO)l(e ,IJ;a 61>,[(e ,[(OCTa ,Upa3Heru;o 3a oq:aTe, KO)l(aTa lI KOCaTa - KaKTO lI 3a MeM6paHHTe B
ropHMTe ,IJ;HXaTeJIHH IlbTMru;a. ,ll;OH51Kb,[(e rn:e HaMaJIHTe ,Upa3HeHeTO KaTO CJIO)l(HTe oqnna tt/
MJIM TaITH 3a HOC. AKO MMaTe KbCMeT, MO)l(e ,[(a HaMep:aTe 6aceiiH, B KOHTO H3IIOJI~BaT Bo.no·
po,UeH npeKMc MJIM 030H KaTo ,[(e3:aHcl>eKTaHT. l1,n;Bere ca 3a rrpe,Urroq:araHe rrpe,[( XJiopa.

Koiloe3oeHe
Ilpe3 IlOCJie,[(HHTe fO,[(MHM KOJIOe3,[(eHeTO ce rrpeBbpHa B rronymipHa cl>opMa Ha aepo6Ha
,r:(e:B:HOCT. To OCMrypJIBa MHOro OT IIOJie3HHTe Bb3,[(eHCTBII51 Ha T:aqaHeTO, HO e 110-MaJl"
Ko HaToBapBari(o· 3a cTaBMTe. 3a ,[(a nMa aepo6Ha rroJI3a, KOJIOe3,[(eHeTo rpR6Ba ,[(a 6°Jle
eHeprIPIHO - npM6JIM3HTeJIHO neTHa,[(eceT MMJIH B qac HJIM IIOBeqe Bbpxy paBHa noB'bpx· •.
HOCT. IlpH xy6aBO BpeMe KOJIOe3,[(eHeTO MO)l(e ,n;a 61>,n;e ,[(OCTa rrpll51THO - oco6eHO aKO e B '
KpaCMBa o6cTaHOBKa CbC CJia6 Tpacl>HK HJIH Ha crreu::aaJIHa IIbTeKa. B CJiyqaii, qe BpeMeTO. )i . :'

M3KJIIOq:sa KOJIOe3,[(eHeTo, M3IIOJ13BaiiTe BeJioeproMeTop.

AKo JKeJiaeTe ,[(a ce 3aHHMaBaTe c KOJIOe3,[(eHe Ha orKpMTo, Tp516Ba ,[(a HHBecrHpare
B xy6aB BeJIOCHIIe,n;. EHXTe MOrJIIl ,n;a B3eMeTe Ha3aeM Heq:aii BeJIOCHIIe,[(, ,[(OKaTO ere ro·
 <PHJHqECKH YIIPAJKHEHH.fI 129
. .. ~ i: .
. :~-" ~\T~BH .ua noxapqHTe IDIKOJIKOCTOTHH .uonapa. CnBeTBaM BH ,n;a He KynysaTe C'hCTe3aTeJieH
, ,. •r ·: .." ~~noc:ane.u, ocseH aKo He )J(eJiaeTe .ua yqacTBaTe B C'hCTe3aHHH. BepoHTHO IIJ;e BH 61>,n;e no-
. r • i~ ':>;r .~j "

- . : . y):(o6HO H npHHTHO .ua ce,UHTe H3npaBeHH, ,IJ;OKaTO KapaTe BeJIOCHne,IJ;a CH, OTKOJIKOTO ,IJ;a
... ' · ! ce.l:vn~e nperop6eHH Hanpe,D;. YBepeTe ce, qe BeJIOCHIIe,IJ;'hT, KOHTO KynyBaTe, e no,IJ;XO,IJ;HIIJ; 3a

~ . ,,,, .TJmoro BH - HHaqe MO)J(e ,IJ;a BH C'h3,IJ;a,IJ;e npo6neMH. ~o6pe no,IJ;nJiaTeHaTa ce,IJ;aJIKa e ,n;o6pa
,.
_.- ,' .··.,,~g13ecrm~HH.
Cne,IJ; KaTo ce 3axBaHeTe c Konoe3,IJ;eHe, ocTaBeTe c:rr HSIKOJIKO Meceua, 3a ,IJ;a cr:rrrHeTe
'-- . ' "/;,, ,

~ ": ~ ".u.Q P~':!'Ha.ueceT MHJIH B qac - no e.uHa MHJIH Ha BCeKH qer:rrp:rr MHHYTII. E,IJ;IIH qac Konoe3-
; _ t ~elie 3 .uo 4 II'hTH ce,IJ;MHqHo e ,n;ocTaT'hqHo. HerrpeMeHHO Hocere KacKa :rr rne,IJ;aii:re ,IJ;a He
'· -t'.\'I·",''•'
·: : f\apate Benoc1rne,IJ;a CH Beqep.

::' .. ~~l :·..Aepo6uKa

- · ~~-~-'~:"·,.<; IloBeqeTo KypcoBe no aepo6HKa ce C'hCTOHT OT 3arp.srBaIIJ; crpeq1rnr :rr aepo6HII yrrpa)J(He-
HHH·, poKOBo,n;eHH OT HHCTPYKTop. 06IIKHOBeHo Te ce H3n'hJIHHBaT no,IJ; 3BYUIITe Ha MY3IIKa H
-: be"rrpoBe)J(,D;aT B crropTHHTe 1(eHTpOBe c pa3JI1JqHlJ HHBa 3a HaqIIHaeIIJ;II, cpe,D;HO Harrpe,D;HaJIH
Ii .H,arrpe,UHaJIH. To:H: KaTO HHKOII yrrpa)J(HeHII.SI Morar ,n;a 61>,IJ;aT rpaBMHpaIIJ;ll 3a CTaBIITe, omI-
'".,··;_'.~.T~~Te ce ,n;a HaMepHTe Kypc c neKa aepo6IIKa. CTpyKrypIIpaHHHT qmpMaT Ha Kypca no aepo-
,.,_ 1;J¥;, __ ' :( -i; _ · ;_\

- ~ ·- ~6~i<a, MO)J(e .ua 60,D;e qy,IJ;eCeH HaqHH ,n;a ce MOTIIBIIpare. AKo ere ,IJ;OCTaT'hqHo MOTIIBHpaHH H
. .; I]pe.urroqIITaTe ,IJ;a CTe CH y ,IJ;OMa, IIMa MHOfO xy6aBH BH,IJ;eOKaceTH c aepo6uKa.
__ ~: .. ;' ·
~·t Ai<o penrnTe ,IJ;a ce 3aHHMaBare c aepo6Iua, HerrpeMeHHO ce cHa6,n;ere c xy6aBH Mapa-
-. ' ~; TO~KH~ KOHTO CTa6mrn,3HpaT CTbIIaJiaTa, rroeMaT HaTOBapBaHeTO H CBe)J(,IJ;aT ,n;o MIIHHMYM
--": :.i;~~-~3-~onq~aHHHTa. Haii:-.zw6pe e ,IJ;a rrpaBHTe re3H yrrpa)J(HeH:rr.sr Bopxy ,U'hpBeHa noB'hpxHocT .
' _:·~:fH ' trpH Bb3MO)J(HOCT ,IJ;a OT6HrnaTe KHJIHMHTe. 0KOJIO 45 MHHYTH ,n;o e,IJ;IIH qac (3ae,IJ;HO CbC
- "·>· }~~~P,1rnaHeTO) 3 ,IJ;O 5 IIbTH ce,UMIIqHo e ,IJ;OCTaT'hqHo.
. . . '. ':i·,,.·~!.. . ::.. . "

-·- --~~~ }_-·:t~ t-

. .

'A .
•
1
, - ,·'oJ~:A,OueHe
; ... _'·,·~, ·yJ~. ' "'"' .

-·:. ,: ..~~ ~-.'.,·., ;xo.ueHeTO HMa rrpe,D;HMCTBa rrpe,n; BclfqKH OCTaHaJIH <lJopMH Ha crropTyBaHe. IlopBO, He
--i.:. ·. _ii~~r9KBa TpeHHHr - Beqe 3HaeTe KaK ,IJ;a ro rrpaBIITe. Bropo, He II3HCKBa ,n;pyra eKIInHpOBKa,
' .. _OC~~H t{_!HpT o6yBKH, II MO)KeTe ,n;a ro rrpaBIITe 6yKBaJIHO HaBC.SIK'h,IJ;e - ,D;OpII B MOJia, aKO e
. ::'.if :-: - -H~o6~o~IIMo. P~cK'hT OT HapaHHBaHe e rro-MaJI'hK, orKonKoro rrp:rr BcHqK:rr ,D;pyrII yrrpa)J(He-
-;J. ~': ~li~~·.·l;!,HaKpa.sr~ TOBa e Hali-ecTeCTBeHaTa cpII3IIqecKa .n;eii:HOCT. Bc:rrqKlJ HIIe CMe CKJIOHHII ,IJ;a
-. :.·
_··. ~i~~M~· Ilpe,D;II 3ace,IJ;HamrnT HaqIIH Ha )J(IIBOT ,IJ;a c'faHe xapaKrepeH 6ener 3a o6IIJ;eCTBOTO,
- - -~--~~ ~o~~.e T? e 6IIJIO Hepa3,n:eJIHa qacT OT CbIIJ;eCTByBaHIIeTO.
·· ::t.E~~xo.uKaTa 3a penaKcau;II.sr :rr rroqliBKa e e,n:Ho, xo.n;eHero Karo aepo6Ho yrrpa)J(HeH:rre e
.PYro.,3a ,n:a 60,n:e xo,n:eHeTo aepo6Ho yrrpa)J(HeHIIe, rrpaBere ro B rrpo,n:'hJI)J(eHHe Ha e,IJ;HH
. ~~. .
ac c .;i:~octaT'bqHo 6op30 TeMIIO, 3a- .n;a II3MIIHeTe TpH MHJIH.- 06HKHOBeHo 20-30-MIIHYTHa
.·.3.3.Xo~Ka He e ,n:ocrat'hqHa 3a rrocTHraHero Ha aepo6miTe uenII. AKo rrpeB'hpHeTe xo,n:eHero
.;~. ~:;;f.i~; ·o.sr pe.n;oBHa cpopMa Ha crropryBaHe, rrpaBere ro 4 ,n;o 5 II'hTH ce,n:MHqHo 3a rrpe,n:noqII-
. : Ta~~ fI~~ OTKpHTO. AKo yceIIJ;aTe, qe e,n:IIH qac 6op3o xo.n;eHe He e ,n;ocTaT'hqHa rpeHHpOBKa,
q~~T_e~ _rn:pHqKII HJIH HaMepeTe X'bJIMHCTa MeCTHOCT.
· ~)J;o6paTa CTOHKa e Ba)J(Ha 3a II3BJI:rrqaHero Ha MaKCHMaJIHa rron3a or xo,n:eHero. AKo
. :' \,.. ;" :· a ~ac e ecTeCTBeHO pb1(eTe BH ,n:a Ce pa3MaXBaT IIpOTIIBOIIOJIO~HO Ha KpaKaTa, TOBa IIJ;e
·: .;' ·.: !1~~~-rHe 3a IIHTerpIIpaHeTo Ha JIHBOTO II ,n:.srcHoTo M03'hqHo rronyK'hJI6o. Y,n:o6HHTe o6yBKH
130 E,[{MbH,[{ EOPH JiA CE CIIPABlf.M C TPEBOJKHOCTTA lf. </JOEHHTE

Cbll(O ca Ba)J(HIL TopceTe TaKirna c opTorre,rvrqHa rro,n:MeTKa, ,n:o6pa H3BHBKa H ycToiiqHBa

orropa 3a rreTaTa.
II(oM 3arroqHeTe ,n:a H3BbpB51BaTe TpH ,n:o qeTHpH MHJIH 6e3 crrHpaHe, IlOMHCJieTe JJ:aJIH
,n:a He ce 3aeMeTe c TYPH3bM - 3a ,n:eH HJIH 3a JJ:Ba - B rrpoBHHUHJITa HJIH B Hal(HOHaJIHHTe
rrapKoBe. TypH3MbT me Bb3pOJJ:M He ca~10 TJIJIOTo, Ho H JJ:yrnaTa BH .

.KaK ~a 3ano11HeTe
AKO He CTe crropTyBaJIH OT,II;aBHa, Ba)J(HO e IlbpBOHaqaJIHO ,n:a He 6bp3aTe H ,II;a He ce
HaToBapnaTe. Tona qecTo BOJJ:M JJ:O rrpe)J(,II;eBpeMeHHO H30CTaBJIHe Ha HJJ:eJITa 3a pe,II;OBHo
crropTyBaHe. IlperropbqBaM BM cne,II;HHTe HacoKH 3a 3arroqnaHe:

• IIo,nxo,neTe KbM crropTyBaHeTo rrocTerreHHO. IIocTaBJIMTe CH orpaHHqeHH ue11H KaTo

HarrpHMep JJ:a ce yrrpa)J(HJIBaTe caMo 10 MHHYTH (HJIH ,n:oKaTo ce yMopHTe) rrpe3 ,neH
B rrpOJJ:bJI)J(eHHe Ha e,II;Ha ce,II;MHI(a. Ilpe3 BCJIKa cne,II;nama ce,II;MHL(a ,no6aBJiiiTe no
rreT MHHYTH KhM TpeHnpoBKaTa cn, JJ:OKaTo JJ:OCtHrHeTe 30 MHHY™·
• Orrpe,neneTe cn e,n:HoMeceqeH rrpo6eH rrepHOJJ:. 06eru;ai1Te CH ,na crra3nai:e rrporpa-
MaTa B rrpo,nbJI)!(emie Ha e,n:HH Meceu He3aBHCHMO OT 6oJIKHTe H 6oJie)J(KHTe, HHep-
l(HJITa H CbIIponrnaTa KbM crropryBaHeTO. B KpaJI Ha IIbpBHJI MeCel( MO)J(e ,II;a 3a-
6eJie)J(HTe 3Haq1neJIHH .IIOJI3H OT crropTyBaHeTO H TOBa ,na BH MOTHBHpa. llMaihe
rrpe,n:BH,n, qe rrocTHraHeTo Ha ,no6pa cpopMa (KoraTo cpopMaTa BH He e 6H11a JJ:06pa)
OTHeMa 3 ,no 4 MeceL(a.

• Bo,II;eTe CH ,n:HeBHHK Ha nceKHJJ:HeBHaTa crropTHa rrpaKTHKa. ll3IIOJI3Baii.Te ,[(HeBHHKa

Ha crropTyBaHeTO, 3a ,II;a CJie,II;HTe ,II;aTaTa, BpeMeTO, IIpO,n:bJI)J(HTeJIHOCTTa H BH,II;a Ha
yrrpa)J(HeHHJITa BCeKH,I(HeBHO. (MO)!(e ,II;a HarrpaBHTe KOilHJI Ha ,[(lieBHHKa Ha crropTy-
BaHeTO, 3a ,na cne,n:HTe crropTHaTa CH rrporpaMa 11 cne,n: rrbpBH5.I Meceu.). AKo ce 3am1-
MaBaTe c aepo6HH ,neiiHOCTH, MepeTe rrynca CH Herrocpe,ncTBeHo cne.n rrpHKJIIOqBaHe
Ha TpeHHpOBKaTa H ro 3arrHcnaiiTe B KOJIOHaTa ,,IIync". OcneH Tona, HerrpeMeHHO
OT6e.JI5.13BaHTe HHBOTO Ha y,noBJieTBOpeHHeTO CH no CKaJiaTa OT 1 .no '10, Kb,neTO 1 e
HHKaKBO y,noBJieTBopeHHe, a ,neceT - IIbJIHO y,n:oBJieTBOpeHHe OT crropTyBaHeTO. II(oM
3arroqHeTe ,na BJIH3aTe BbB cpopMa, YJJ:OBJieTBopeHHeTo BH me HapacHe. ll HaKpa5.1, aKo
rrporrycHeTe ,n:a crropTyBaTe, KoraTo cTe Bb3HaMep5.1BaJIH, rrocoqeTe rrpHqHHaTa ,n:a He
ro HarrpaBHTe. lIO-KbCHO MO)J(e' ,n:a BH e OT IIOJI3a ,n:a o6MHCJIHT~ rrpHqHHHTe H ,n:a BII-
.II:HTe ,naJIH ca orrpaB,I(aHH HJIH ca ,,rrpOCTO H3BHHemur". (BmKTe IIOCJie,n:HH5.I pa3,n:eJI or
Ta3:a rnana 3a ToBa KaK ,n:a ce crrpaBHTe CbC cbrrponrnaTa crrp5IMO crropTyBaHeTo.)
• Ol/aKeaume H3BecTeH rrbpBoHaqaJieH ,n:HcKoMcpopT. EoJIKHTe H 6oJie)!(KHTe B Haqa-
JIOTO ca Hell(O HOpMaJIHO, aKO He CTe B ,no6pa cpopMa. ,[(HCKOMcpOpTbT BH me onny-
MH, KoraTO CliJiaTa Il H3,I(pb)J(JIHBOCTTa BH HapacHaT.
• OrrHTaiiTe ce ,na ce cpoKycHpaTe Bbpxy npo4eca Ha crropTyBaHe, a He Bbpxy pe3yn-
TaTa. BH)J(Te ,n:anH MO)J(eTe ,II;a yceTHTe rrpH5ITHHTe aciieKTH Ha c~MoTo crropTyBaHe. -
AKo xapecBaTe ,I()J(OrHHra HJIH Konoe3,II;eHeTo, ,no6pe e ,na rH rrpaKTHKyBaTe B )JCflBO-
IIHCHa cpe,n:a. <I>oKycHpaHeTO Bbpxy CbpeBHOBaHHeTO c ,npyrHTe HJIH CbC ce6e CH me
3acmrn TpeBO)J(HOCTTa H CTpeca, BMeCTO ,II;a nr HaMaJIH.
 </JHJHqECKH YIIPAJKHEHHH 131

,>~:-~ • ·B'h3Harpa,[(eTe ce, qe ere crra3HJUI o6eru:amiero CII .n:a ce rrpII.n:op)KaTe KoM crroprHa-
·"' ,_ ra cII rrporpaMa. Ilo.n:apere CH Beqep.H B pecropaHT, IIoTyBaHe rrpe3 yIIKeH.n:a IIJIII HOB
crropreH eKIIII 3apa.n:II BOJI.HTa .n:a crropryBaTe rrpe3 rropBIITe ce.n:MIIUH II MeceuII.
3a2pReaume. ToqHo KaKTO Konara BII IIMa tty)KJJ:a .n:a 3arpee, rrpe.n:II .n:a ce BrrycHere
. B IT'bT, T.HJIOTO BII ce Hy)K.n:ae OT rrocTerreHHO 3arp.HBaHe, rrpe.n:H .n:a ce 3aeMe c eHep-
rIIqHII yrrpa)KHCHII.H. ToBa e oco6eHo Ba)KHO, aKo cTe Ha.n: 40 ro.D:IIHII. Iler MIIHYTII
rIIMHaCTIIKa IIJIH CTpeqIIHr o6HKHOBeHO ca JJ:OCTaToqHII.
Cne,[( eHeprIIqHo crropryBam~ . e Ba)KHO .n:a ell .n:a.n:ere MaJIKO BpeMe .n:a ce oxna.n:IIre.
'· rioxo,[(eTe HaOKOJIO .D:Be-TpII MllHYTll - TOBa ru:e BopHe KpoBTa o6paTHO OT rrepmpep-
. HIITe MycKynn K'bM ocTaHanaTa qacr or T.HJIOTO.
1'fa6.HrBaiiTe ,[(a crropTyBaTe 90 MHHYTII cne.n: xpaHeHe 11 He 5.I)l(Te e.n:IIH qac cne,[(
. crropTyBaHe.
He crropryBaiiTe, KoraTo ce qyBcTBaTe 3Jie HJIII cTe rrpeKaneHo crpecIIpaHII (BMecro
)
, roBa rrpo6Balire rexHHKa 3a .n:on6oKa penaKcal(II5.I).
Crrpere rpeHHpOBKara, aKo yceTHTe H5.IKaKBH BHe3arrHH, Heo6JICHIIMH renecHH CIIMIITOMII.
· . ::~·J )::,~~. ·AKo ce orerqIIre .n:a crropryBaTe caMH, HaMepeTe CII riapTHhop, Koliro .n:a II.D:Ba c Bae,
t " : ;·".·.·

· IIJIII ce 3aeMere c'hc crropr, KoiiTo H3HCKBa rrapTHhop.

J ~ ·~·. :·. ~:\~ .:._

. <-~.~-({.',PnTHM"13MpaHe Ha HaManstBall.\MTe TpeBO>KHOcrra

' _}~~clJeKrn Ha cnopTa
. f·~- CrropryBaHeTo Tp.H6Ba .n:a 60.n:e .n:ocTaToqHo pe.n:oBHO, IIHTeH3HBHO II rrpo.D:bJI)KHTeJIHo,
3a A~. oKa3Ba 3HaqHrenHo Bb3JJ:elicTBHe Bopxy TpeBO)KHOCTTa. EIIXTe MOrJIH .n:a B'b3rrpneMe-
,· Te .c'ne,[(in1re craH,[(aprH Karo uen:
·< ~

. . ·} • , H H.n:eaJIHII.H cnyqali crropToT Tp5.I6Ba .n:a 60.n:e aepo6eH.

OrrTIIMaJIHara qecrora e 4 oo 5 nomu ce,[(MIIqHo.
OrrTHMaJIHara rrpo,[('bJI)KHTeJIHocr e 20 oo
30 MUHymu HJIH rroBeqe Ha rpeHIIpoBKa.
OrrTHMaJIHaTa HHTeH3IIBHOCT Ha aepo6HIITe crroproBe e rrync or (220 - eauwma
.. 6'b3pacm) x 0. 75 B rrpOJJ:bJI)KeHHe Ha IIOHe 10 MHHYTll .

. -~~~-~~;}:(<?nm1ra ra6nmia rroKa3Ba rrynca rrpH aepo6HH crroproBe 3a pa3nHqHHTe Bb3pacrH:

"}=~--::.:.>--_ . . . .
IlyJic
145-164
138-156
130-148
122-140
116-132
. H36.fl26aume oa cnopmyeame ·caMO_6eOH'bJIC. ceOMUl.lHO. BrrycKaHeTO B crropa.n:uqHH
TpeHHpOBKll e CTpecuparu:o 3a T.HJIOTO H o6HKHOBCHO HOCH IIOBeqe Bpe.n:a, OTKOJIKO-
TO IIOJI3a (xo,[(eHeTO e II3KJIIoqeHHe).
132 EJJ:MbHJJ: EOPH PA CE CIIPABHM C TPEBO)J(HOCTTA H <POEHHTE

/{HeBHUK Ha cnopmyeaHemo* 3a ----------------------

{Mece4)

1Iac Bn,n: HnBo Ha Ilpnqirna ,n:a

)l;ara IlpO,[('hJDKHTeJIHOCT Ilync
crropT y,[(OBJieTBOpeHHe He crropTyBaM

'

-
-
-
-
-
-· ·
------
* Bo3 OCHOBa Ha MaKCHMaJIHa qecTOTa OT mecT rpemipOBKII ce,[(MliqHo.
 · · ., ..Fl · A 5 <PH3HCJECKH YllPAJKHEHHJI
·~, ,. . ~~-/ ..
> .~·.·!.. ' { (lpe"IKM 3a OCb[1'eCTBSIBaHeTO
· \· *'~ cnopTHaTa nporpaMa
.A1w BM e rpy,n:Ho ,n:a 3arrol:rnere IrnH ,n:a rro,n:,n:bp)KaTe crropTHa rrporpaMa, 3a,n:aihe CH
>< ·~_'.:· J1'D·p o9a KaKBH H3BHHeHH5I 11n11 ,n:oBo,n:H H3IIOn3Bare. KaKBo CH Ka3Bare, 3a ,n:a ornarare?
. :.. · · rtli\~iiT~ ce ,n:a HarrpaBHTe ,n:HeBHHK Ha Bb3MO)KHOCTHTe H H3BHHeHH5ITa CH. Ifarron3Baiire
)iN'epa ,n;ony Karo Mo,n:en .
8o3MO:JKHOCm IJpUl.lUHa Oa He cnopmyBaM
HerrpeKbCHaTo CH MHcnex KOJI-
KO rpoTeCKHO me H3rJie)l(.[(aM B
TpHKO. AMR aKo KOHKypeHTHH-
5IT MH .n:yx Me HaKapa .n:a cnop-
T)'BaM npeKaneHo ycnp.[(HO II
rronyqa HHcpapKT?
m:e MH ce HaJIO)l(H .n:a HOCH
MHoro Hema Ha BpnmaHe, nnK
H mrne)l(.n:a me BanH.
He 3HaM HMeHaTa Ha HHTO
e.n:Ha OT IlTifl~HTe. lliMaM 6H-
HOKbJI. Mo)l(e .n:a H3na.n:Ha B na -
HHKa, aKO MH ce HaJIO)l(H .n:a ce
H3Kaqa HaBHCOKO.
133
KaK U{e ce yzoeopR oa 20
HanpaBR ozeoeaU{UR nom
lll;e CH HaMep5I nrn:pOKH H
y.n:o6HH .n:pexH, KOHTO H5!Ma
.n:a no.z:i:qepTaBaT BCJIKa H3-
Il'bKHanocT. Il{e ce cpoKycH-
paM Bnpxy co6CTBeHOTO CH
TeMIIO - aKO ce noqyBCTBaM
TBnp.n:e cTpecttpaHa, HJIMa .n:a
ce npHTecmrnaM .n:a 3a6aB5I
pHTbMa mm rrpocTo .n:a cnpa.
Il{e pa3npe.n:~JI5I IIOeym<lITe Ha
IIOBeqe XO.[(eHH5I, TaKa qe BceKH
II'bT .n:a l\lli ce Hanara ,n:a HOC5I
caMo no e.[(Ha Top6a. Mora ,n:a
CH cno)l(a pamma, 3a ,n:a ca l\lli
cBo6o,n:oo pnnere Ha BpomaHe.
KaTo ce 3al\IBCJUI, croBaeMIDIT
l\lli qa,ll,'bp B.Jlli3a B paHIIUaTa - a
H TaKa ll.Jill IIHaqe JieCHO ce HOCH.
Ilpe.[.(IlonaraM, qe xopaTa xo-
MT Ha TaKHBa IIOXO.[(H, 3amoTO
He 3Ha5IT IIMeHaTa Ha IITHII,HTe:
me 6n.n:a B ,n;o6pa KOMITaHif5I.
L(opH .n:a IDJMaM 6HHOKDn, me
MH e rrone3HO .n:a H3JI5I3a Ha
'LJHCT Bhl.lJYX - H.MO)l(e 6H me .
BH.[(HM H5IKOH IlTHIJ,H OT-
6JIH30. me B3eMa 6HHOK'bJI
Ha3aeM. IIl:e IlOKaHH npH5I-
Tem1 MH L()l(Op.[()l( .n:a .[(OH.[(e
c MeH - TOH 3Hae 3a rrpHCTO-
rrHTe MH Ha rraHHKa H me MO)l(e
.n:a MH noMorHe, aKo 3anoqHa
.n:a ce -qyBCTBaM crpecHpaHa.
 134 EtI;MbH,O: EOPH JU CE CIIPABHM C TPEBOJKHOCTTA H </JOEHHTE

06U'-lQUHU U38UHeHUR oa He cnopmyeame

Cne,n:Ba crrHC'bK Ha o6:w-ra:fum:re H3Bmremrn, KOHTO xopara H3llOJI3BaT, 3a ,n:a He crropTyBar.

llcTHHara BC'bll(HOCT e, qe He ){(eJiaere ,n:a HaMepiue BpeMe. He rrpH,n:aBare ,n:ocraThtiHo

3HaqeHHe Ha rro,n:o6p5IBaHeTo Ha cpopMaTa, 6narorronyqHeTo H KoHrpona CH Ha,n: rpeBo)K •
. HOCTTa. I1po6neM'bT He e B'bIIpoc Ha BpeMe, a Ha rrpHOpHTeTH.

• ,, TB'hp,n:e C'bM YMOpeH, 3a ,n:a crropTyBaM".

E,n:Ho OT perneHH5ITa e ,n:a crropTyBaTe, rrpe,n:H ,n:a OTH,n:eTe Ha pa6ora HJIH rrpe3 o6e,n:Hara
CH rroqHBKa, BMeCTO B Kpa5I Ha ,n:emr. AKO TOBa rrpOCTO He e B'b3MO){(H0, He ce rrpe,n:aBaihe.
MHoro OT xopaTa, KOHTO He crropTyBaT, He OC'b3HaBaT, qe yMepeHOTO crropTyBaHe BC'bll.\·
HOCT IIOMara 3a npeoOO.!Ul6aHe Ha yMopara. MH03HHa crropTyBaT, 8onpeKU lJC ce qyBCTBaT
yMopeHH, II 3a6eJI5I3BaT, qe cne,n: TOBa ca 3ape,n:eHH c eHeprH5I. IIJ;e BH cTaHe rro-necHo, cne.n
KaTo rrpeo,n:oneeTe rrnpBoHaqanHaTa HHepl(H5I.

• ,, CrropryBaHeTo e cKyqHo - HHKaK He e 3a6aBHo".

B5IpHo JIH e HaHCTHHa, qe BCUlJKU m6poeHH no-rope ,n:eHHOCTH ca BH CKyqHH? ,D;o C):(Ha
JIH cTe rH H3rrpo6BanH? Mo){(e 611 rp5I6Ba .n:a HaMep:are H5IKOM, c KoroTo ,n:a crropTyBare 3a·
e,n:Ho, 3a .zi,a BH e rro-3a6aBHO. I1rm II'bK .n:a pe,n:yBaTe ,n:Ba pa3JIHqHH crropTa, 3a ,n:a CTHMYJIH·
paTe HHTepeca CH. CrropT'bT MO){(e .n:a 3anoqHe MHOfO ,n:a BH xapecBa cne,n: H5IKOJIKO Meceua,
II(OM yceTHTe rron3aTa OT Hero, ,n:opH B Haqanoro ,n:a BH e oTerqaBaJI. AKo ere o6MHC~5IJIH
w1<0rHHra, Ho ro CM5ITare 3a TBnp.n:e cKyqeH, C'bBeTBaM BH ,n:a rrpoqeTeTe ,,Beyon4 Jogging
- The Inner Space of Running" (OTB'b)l )l){(OfHHra - B'bTpernHoTo rrpocTpaHCTBo H·a rn:qa·
HeTo) OT MaiiK CrrHHo.

• ,, TBnp,n:e e Hey,n:o6Ho ,n:a xo,n:5I H5IK'b)le ,n:a crropryBa~".

ToBa HaHCTHHa He e rrpo6neM, Tnli KaTo HMa H5IKOJIKo HaqHHa ,n:a crropTyBaTe eHeprtttt·
HO H B co6CTBeHI15I CH )lOM. BenoeproMeTpHTe CTaHaxa MHOfO rrorrym1pHH H 20 MHHYTH
,n:HeBHO me BH ocHryp5IT ,n:o6pa TpeHHpOBKa. AKo ToBa BH ce cTpyBa cKyqHo, rrpo6Baiire
,n:a cnyrnaTe rropTaTHBeH KacerocpoH enc cnyrnaJIKH HJIH rrocTaBeTe BenoeproMeTnpa npe,n
TeJieB:a3opa. Aepo6HoTo crropTyBaHe y ,n:oMa e y,n:o6Ho H 3a6aBHo, aKo HMaTe BH,n:eoKace·
TocpoH HJIH DVD. BH,n:eoKaceTaTa c aepo6HKa Ha ,D;){(eMH <l>oH,n:a e MHoro rro,n:xo,n:mua 3a
HaqaJIO ..)l;pyni B'b3MO){(H0CTli 3a TpemipOBKH y )lOMa ca CKaqaHeTo Ha TpaMIIJIHH, rHMHaC·
THKaTa, H3IIOJI3BaHeTo Ha MarnHHa 3a rpe6aHe H/:anH ma,n:HaTop c perynHpyeMH TeJKecrn.
OcBeH TOBa paHo cyrpHH no TeJieBH3H.5ITa HMa rrporpaMH c ynpa){(HeHH.H. AKo _He MoJKeTC
,n:a CH II03BOJIHTe crropTHH ype,n:H, rrpOCTO rrycHeTe H5IKaKBa 6'bp3a MY3HKa H Tam.~yBaiire 20
MHHYTH. HaKpaTKo, Harr'hJIHo e B'b3MO)KHO ,n:a crropTyBare a,n:eKBaTHo H. 6e3 ,n:a HarrycKare
)lOMa CH.

• ,,CTpaxyBaM ce, qe me rronyqa rrpHCT'bII Ha rraHHKa".

n'bp30TO xo,n:eHe B rrpO)l'bJI~eHHe Ha 45 MHHYTH BCeKH ,n:eH e qy,n:ecHa cpopMa irn cn°P"
TyBaHe II e,n:Ba JIH me rrpe,n:H3BHKa CHMIITOMH, KOHTo CBnp3BaTe c rraHHKaTa. AKo npe)l·
. n
rroqHrare ,n:a ce 3aH:a~aBare c Hemo rro-eHepr:aqHo, 3arroqHeTe c ,n:Be ,n:o rpH MHHyTII
 <PH3JiqECKH YIIPAJKHEHHJI 135
,~ ..... .
,,":,..·.:,'. ' ocreneHHO .no6aB.HHTe rro e,n:Ha M1rnyra Ha rpemipoBKa. BceKII II'bT, Koraro 3arroqHere .na
.· : . ·.:,.'" CC ~B9TBaTe HeCIIOKOHHII, IIpOCTO CIIIIpaHTe, IJ3qaKBaHTe ,na Ce B'b3CTaHOBHTe HaII'bJIHO II
ir. . · .,;· :. -·: 4,acne ce 01:mTai1:Te ,n;a ,n;oBopnrnre orrpe.neneHoro BpeMe 3a rpeHHpoBKa 3a ,na,n;eHII.H .neH.
; ,, ~ Up~H~IITIIITe Ha nocTerreHeH ,n;ocer, orrIIcaHII B DwBa 7, Morar ,n;a 60,n;ar rrpHnaraHII eqm-
. ' :· 18 ad II cnp.HMO ¢o6II.HTa or crropryBaHe. .
...
"' ; ~,CrropTyBaHeTO BO,D;II ,n;o HaTpyrrBaHe Ha MJieqHa KIICeJIIIHa - TOBa He rrpe,D;II3BIIKBa
}~nli rrpIICTbIIII Ha rraHIIKa ?"
~;;
,-." .
··?7'.::.. ..-,- ---·- ·
... B.sJpµo e, qe crropryBaHeTo yBeJIIIqaBa rrpoH3BO,IJ;CTBOTO Ha MJieqHa KIIceJIIIHa II qe
. .. t,.tiletiliara KIICeJIIIHa MO)l(e ,n;a rrpe,D;II3BIIKa rrpIICT'bII Ha rraHIIKa rrpII xopara, CKJIOHHII K'bM
/; <faKH~i?Ho pe,D;OBHOTO CIIOpTyBaHe yBeJIIIqaBa II 06Mefta Ha° KUC.llOpOO B T5IJIOTO - TOeCT,
. :,,·. · CUOt06HOCTTa Ha T.HJIOTO ,n;a OKIICJI.HBa Be:W:eCTBaTa, KOIITO He Ca MY He06XO,IlJIMII, BKJIIO-
.; ·~IIT'en~o MJieqHaTa KIICeJIIIHa. Bc.HKO HapacTBaHe Ha MJieqHa KIICemma, rrpOH3Be,n;eHa rrpII
" · c)lopry~aHeTo, II(e 6b,n;e HeyrpaJIII3IIpaHo or rro-roJI.HMara crroco6Hocr Ha T5IJIOTO BM ,n;a .H
M liM,Himpa. Kpall:mrnT pe3yJITaT OT pe,n;oBHOTO crropryBaHe e rrpIIm~IIIIHO HGM.a.fl.H6GHe B
.· . _

· .;·: . e;.·~ ~1,\.3 CbM Ha,n; 40 II CbM TBbp,n;e crap, 3a ,na 3arroqHa ,na crropry-BaM".
, ·} <' ·- - -
1 :. ~"" -.. ~:,.! i. ./: -, ' ....

. . ;. :~~::\' .K oraTO KJIIIeHTII Ha,IJ: 40 ro,n:IIHII Ml! Ka3BaT, qe e ,,MHOro K'bCHO" ,Ila 3arroqHaT ,n;a crrop-
·: tyhr~'?'\3 HM HaIIOMH.HM, qe MHOro OT xopara, II36paHII 3a acrpoHaBTII, ca B 40-Te CH ro-
~- ··~ilHH; :Ka:~:BaM HM Cbll(O 3a yqacTHIIU:IITe B MapaTOHII, 3anOl.£flG.llU ,[(a TIIqaT Ha 50 II Ha 60,
·:>cne,ri lta~o n3o6r.tio He ca crro~ryBaJIII. OcBeH aKo neKap.HT He BII rrocoqII .HcHa Me,i:(IIU:IIHCKa·
·,, ' '.~4.:. : . •

!m!i~JIJ..1:'1. ,[(a He CIIOpTyBaTe, Bb3paCTTa HIIKOra He e orrpaB,[(aH ,[(OBO,[(. c Tbprremie II IIOCTO-

.w 8~~!~·o\~_·B.b3MO)l(H0 ,[(a IIOCTIIrHeTe qy,[(eCHa cpII3IIqecKa cpopMa rroqnI Ha BC5IKa Bb3pacT.
rR • '.!/~:f:J-.:;, _ ·
... , •~\,B.-npeKaJieHO JIOilla ¢oi)Ma CbM II c TBbp,[(e rOJI.HMO Ha,IJ;HOpMeHO Terna" IIJIII ,,Eo.H
~..- _!.• -
.t ee, _
q e II(e rronyqa nHcpapKT, aKo crpecIIpaM T.HJIOTO cII qpe3 eHeprIIqHo crropryBaHe".
- - -;~·. ~-· -
-
-

... ~ .\.' ··.;. . . .

. .' ' ':$KO

v... • ....
UMame
.
ifjU3Ul./.eCKU npUl.lUflU Oa Ce npumeCH.H6ame, l.le U{.e Hamoeapume Cop4emo CU,
. i enpe.M~HHo pa3pa6omeme cnopmHama cu npo2paMa 3ae0Ho c .fleKap. EHeprII'IHOTO xo,[(eHe
.: ,, " e.~ P~8~a~H:9 6yI<BaJIHO 3a BClJqKII II H5IKOII JieKapII ro CM5IT~T 3a II,IJ;ea.JIHII5I crropT, T'bll KaTO
~- ·.. ~R~~~~O,[(II .no yBpe)l(JJ:aHe Ha MYCKYJIIITe IIJIII KOCTIITe. IlnyBaHeTO Cb:W:O e 6e3orraceH II36op,
. ~J\9 CT~ B nollla cpopMa n c Ha,[(HOpMeHo rerno. lfa6epeTe Pa3YMHO II peanIICTIIqHo crroprHaTa
.- •·. ·, '.9lJ)IP,OnJaMi Ba)l(HOTO e ,n;a 6w:i:ere IIOCTO.HHIDI II BCeOT,[(allHII, Bee e,[(HO ,[(aJIII CTaBa ,[(yMa 3a
· •.-. .: . xo.zte~lB, rrp-o,n;oJI)l(eHHe Ha e.nIIH qac BceKII ,[(eii IUIII 3a rpeHIIpaHe 3a MaparoH.
. :·~t. .~~ "'I ••

f~;Be,n:Hb)l( rrpo6Bax ,n;a crropTyBaM II He ce rronyqII".

,.: .:_·</ .: .. .

. .·Tyl( Tp~6Ba ,n;a 3a,na,[(eM Bbrrpoca 3GUf.O He ce e rronyqIIJIO. IlpeKaJieHo 6op3o II ycIIJieHo
.. ~> ~a~~~.H.axre? 0TerqnxTe JIM ce? IlbpBoHaqaJIHIITe 6oJie)l(KII JIII BII cTpecHaxa? HerrpII-
. :~~~? ·Jm _BII 6eI11e it:a crrppTyBaTe caM? Mo)l(e 6II e BpeMe ,[(a cII ,[(a,[(eTe HOBa B'b3MO)l(HOCT
. ~ ,01:KPHeTe BCliqKlJ cpII3IIqecKli II cpII3IIOJIOrIIqHlJ IIOJI3II OT pe,[(OBHOTO crropTyBaHe.
'~~7,t, ~. i ': f1~;.._? ~. ' - •

' ~- ' ' 1:~~-~BHQTO crropTyBaHe e Ba)l(eH KOMIIOHeHT OT rrpe,[(CTaBeHaTa B T03II Hapb~IHIIK U:.H-
;_'· ~ ·~ JI99tH~ nporpaMa 3a rrpeo,n;oJI.HBaHe Ha rpeBO)l(HOCTTa, rraHIIKaTa II cpo6IIIITe. AKo KoM6II-
:., ·~-·~ .:. ·'. ~p:~Te CITOpTa C pe,D;OBHa ,D;bJI601(a peJiaKCaU:II.H, HeC'bMHeHO ~e IIOCTIIrHeTe CIIJieH crra,n;
' ~.. /7.~.epanII3HpaHaTa TpeBO)l(HOCT II Hali-Bepo.HTHO ~e yBeJIIIqlJTe ycroilqlJBOCTTa CH 3a
136 E)J;M'bH)J; EOPH l(A CE CIIPABHM C TPEBO)J(HOCTTA H <POEHHTE

rrpHCTbIUITe Ha rraHHKa. CrropTbT H ,[('hJI6oKaTa peJiaKcaum1 ca ,[(BaTa MCTO,[(a, KOHTO Hau.

e<jjuKaCl-lO rrpoMeIDIT HaCJie,[(CTBeH0-6HOXHMlfqHaTa rrpe,n;pa3ITOJIO)!(eHOCT K'hM TpeBQ)l(.
HOCT. EqmKaCHOCTTa Ha TeXHHKHTe, omrcaHH B CJie,IJ.Bam:HTe rnaBH Ha T03H HapoqHHK, 3a-
BHCH OT OBJia,[(HBaHeTO Ha ,[('hJI6oKaTa penaKCaUH51 H pe,l:J:QBHOTO crropTyBaHe.

1. OueHere B KaKBa cpopMa ere KaTo H3ITOJ13BaTe B'hrrpocHHKa B pa3,n;ena ,,B KaKBa cpopMa CTe"
2. IlpoBepeTe ,[(aJIH CTe rOTOBH ,n:a 3arroqHeTe crropTHa rrporpaMa KaTO OTfOBOpHTe Ha
B'hIIpOCHTe B pa3,[(eJia ,,I'OTOBH JIH CTe 3a crropTHa rrporpaMa"?
3. l136epeTe e,n:HH HJIH IlOBeqe crropTa, KOHTO 6HXTe HCKaJIH ,n:a rrpaKTHKyBaTe. AKO He
CTe B ,n:o6pa cpopMa, 3aITOt.IHeTe c ' ITOHe 30-MHHYTHO xo,n:eHe HJIH c rro-eHepnPleH
crropT 3a 10 ,n:o 15 MHHY™· IlocTerreHHO yBeJIHqaBaiiTe rrpo,n:'hJI)KHTeJIHOCTTa 11 HH·
TeH3HBHOCTTa Ha TpeHHpOBKHTe CH. CrropTyBaiiTe rroHe qeTHpH IT'hTH ce,IJ.MHqHo.
4. Cne,n;eTe crropTHaTa CH rrporpaMa c rroMom:Ta Ha /(HeBHUKa Ha cnopmyeaHemo n
rrpo,n:'hJI)KeHHe Ha rroHe e,n:HH Meceu.
5. Crra3BaiiTe BCH~ HacoKH B pa3,n:ena ,,KaK ,n;a 3arroqHeTe". Oco6eHo Ba)KHO e ,n;a 0T,n:em1·
Te BpeMe 3a 3arpHBaHe H OTrrycKaHe B HaqanoTO H B Kpa51 Ha eHeprHqHaTa rpeHHpOBKa.
6. AKo H3ITHTBaTe corrpoTHBa cpem:y crropTyBaHeTo HJIH cne,n; rr'hpBaTa ce,n;Mmi:a mry·
6HTe MOTHBaUIUITa CH ,n:a rrpO,[('hJI)KHTe, rrpoqeTeTe OTHOBO pa3,n;ena ,,Ilpe~H 3a OCb·
m:ecTBHBaHeTo Ha crropTHaTa rrporpaMa". OrrHTaiiTe ce ,n:a OTKpHeTe KaKBO CH Ka3Bare,
3a ,n:a rropo,n:HTe C'hIIpOTHBa crrp51MO crropryBaHeTO HJIH JIHIICa Ha MOTHBaUIUI. Pa6o·
TeTe 3a rrpeO,[(OJI5IBaHeTO Ha HeraTHBHHH CH BbTperneH MOHOJIO~ KaTO rrpH CJie,IJ.Bama·
Ta B'h3MO)!(HOCT 3a crropTyBaHe H3T'hKHeTe l103HTHBHH rrpHqHHU ,n;a ro HarrpaBHTe.

Bailey, Covert. The New Fit or Fat. Revised edition. Boston: Houghton Mifflin, 1991.
Cooper, Robert K. Health and Fitness Excellence: The Scientific Action Plan. Boston:
Houghton Mifflin, 1989.
Fixx, J. F. Jim Fixx's Second Book of Running. New York: Random House, 1980.
Gale, B. The Wonderful World of Walking. New York: William Morrow, 1979. .
Smith, D. L., and E. A. Gaston. Get Fit with Bicycling.. Emmaus, Pa.: Rodale Press, 1979.
Sorenson, J. Aerobic Dancing. New York: Rawson Wade, 1979.
Spino, M. Beyond Jogging: The Inner Space of Running. New York: Pocket Books, 1979.
Thomas, G. S. Exercise and Healtfl: Evidence and Implications. New York: Gelger, Shlager,_
Gunn and Hain, 1981.
Wiener, H. S. Total Swimming. New York: Simon & Schuster, 198.0.
Wood, P. D. Run to Health. New York: Charter, 1980.
r

~ a· .
f AaBa 6

[ ~j-lpaB.HHe c rrp11CTbIIJ1Te Ha .naHMKa

.t;f•- .• : - •

; ' .:··

'.·~::.(:, ·.
-. . .. ' .:rrp~CThIIbT Ha rraHHKa rrpe,[(CTaBmrna BHe3aIIHa BbJIHa Ha HapaCTBa~a cpll3llOJIOrllqHa
i ... - : ~-.\' B'h~6y,[(a, k05ITO H,[(Ba ,,KaTO rpbM OT 5ICHO He6e" llJill B OTrOBOp Ha c6JibCbKa c (llJill MllCbJI-
1;1• '! • ~

"' .. ~. ·r~r:{a}cpo6HiiHa CHTya:umI. TeAeCllUme CUMnmOMU, KOllTO IIpll,[(py)l(aBaT rraHHKaTa, MoraT

-·:.;:.: )i~:B.KnroqBaT cop:ue6:aeH:e, cTJiraHe B rop,[(HTe nnn He,[(OCTHr Ha Bb3,[(yx, yce~aHe 3a 3a,[(y-
.<.:: tµa.~alie, cBeTOBbpTe)l(, cna6ocT, ·rroTeHe, TperrepeHe :a/Hnn H3TporrBaHe Ha pou;eTe :a Kpa-
··:i~;·lar~::~]JcuxoA02ul/ecKume peaK'lfUU, KOHTO qecTO CbIIpOBO)l(,[(aT Te3ll TeJieCHll rrpoMeHH,
.. ·. ~,,t B'l(JIJ()qBa~ yce~aHe 3a HepeanHOCT, CHJIHO )l(eJiamre ,[(a rro6erHeIII H CTpax OT IIOJIY,[(HBaHe,
. :~ ·~ . ··~ '.~ .. ~ ~ ~ ·: •'

.. : .·:;t';.(r CM'bp:r HJIH HeKOHTponnpaHO IIOBe,[(eHHe.

. .~l y~;~. -~;-~c,e~:a; KOHTO e HMaJI HCTHHCKH rrpHCTbII Ha rramIKa, 3Hae, qe TOBa e e,[(HO OT Hali-He-
;, .~ ,__ . npilijT;EIHTe CbCT05IHH5I, KOHTO qoBeK MO)l(e ,[(a rrpe)l(HBee. IlopBll5IT Bll IIpHCTbII Ha rramIKa
- : -~: ::.. M~~ ?~'!-a oKa)l(e
-. , . /.. .. .
1··- -
TpaBMHpa~o Bb3,[(eiicTB:ae, rrpe,[(H3Bm<BaiiKn qyBcTBo 3a y)l(ac :a 6e3rro-
. ' . ,or.µ~9cT, H CHJIHa rrpe,[(BapHTeJIHa TpeBO)l(HOCT 3apa,[(H eBeHTyaJIHOTO IIOBTapHHe Ha rra-
HH,"q~c~HTe CHMIITOMH. 3a Cb)l(aJieHHe B H5IKOll cnyqan rraHHKaTa HallCTllHa ce IIOBTap5I H
':-' ra.~·~~ee,[(HOKpaTHO. JlfacJie,[(OBaTeJIHTe B o6naCTTa BCe om;e He ca Ha5ICHO 3a~O H5IKOll XOpa
\.. H~.~:.r·,1. IIpHCTbII
• ., . ' .
~JI.
Ha rraHHKa caMo e,[(HH-e,[(HHCTBeH IIbT IIJill IIbK Be,[(Hb)l( Ha H5IKOJIKO rO,[(IIHII,
·.. ,~ ·
...,. .-:-,, ..
W.D:{?yr~ pa3BIIBaT xpoHnqHo CbCTOHHIIe c HJIKOJIKO rrpncThrra ce,[(MllqHo .
- Jo
> ·,r. i(\ !J.J f q6pama HOBIIHa e, qe MO)l(eTe ,[(a ce HayqIITe ,[(a ce c rrpaBJITe c rrpncnrrnTe Ha rraHIIKa
·, _-,_;' t~if10.B~ ,[(o6pe, qe IIOBeqe ,[(a He BII rrnarnaT. c BpeMeTO MO)l(eTe ,[(a HaMaJillTe IIHTeH3llBHOCT-
.a .!f:1:i:ecToTaTa Ha rrpIICThIIHTe, GKO CTe rOTOBII ,[(a OCb~eCTBllTe H5IKOII rrpoMeHll B HaqnHa CII
~a)!rnnoT. IIpoMeHHTe, KOIITO OKa3BaT Haii-rOJ15IMO Bb3,[(ellCTBHe 3a HaMaJI5IBaHeTO Ha Te)l(eCT-
. "I .

T~.:~~ ,rraHIIqecKIITe peaKJJ;IIII, ca OIIIICaHII B ,[(pyrn rnaBII OT HapbqHHKa. Te BKJIIOqBaT:

~~-~~-
' 'J ., ..., ~
_P e,[(OBHO rrpaKTIIKyBaHe Ha ,[(on6oKa penaKcau;mr (Bll)l( DwBa 4).

;>•: Pe,[(OBHO crropTyBaHe (Bll)l( I'AaBa 5).

~~'.. . . . -

·:~ :~ . EnIIMIIHHpaHe Ha CTIIMynaHTIITe ( a ·c o6eHO KocpeHHa, 3axapTa lI HIIKOTllHa) OT ,[(lle-

i.:~/·~:.._,-T aTa (BII)l(. I'AaBa 15).
YcBOJIBaHe Ha yMeHIIeTo ,[(a rrpII3HaBaTe II II3pa35IBaTe qyBCTBaTa CII, oco6eHo r HeBa
ll ToraTa (BH)l( I'Aaea 12) .

. Bo3IIpHeMaHe Ha BbTperneH MOHOJIOr H ,,KmoqoBH y6e)l(,[(eHH5I", KOHTO crro:MaraT 3a

f-c--" --:- IIO-CIIOKOHHa H rrpIIeMa~a Harnaca KbM )l(HBOTa (BlI)l( I'Aa8U 8 lI 9) ..

137
138 E,[(M'bH,[( EOPH /{A CE CllPABHM C TPEBOJKHOCTTA H c/JOEHHTE

Ba)KHOCTTa Ha Te3H rreT rrpoMeHH BapHpa rrpH pa3JIHqHHTe xopa. Ho aKo KYJITH BHpare
BcHqKHTe rrer, c BpeMeTo me 3a6ene)KHTe, qe rrpo6neM'bT BH c naHHKaTa me HaManee.
Ilo,n:xo,n:'hT Ha T03H HapoqmIK He e CHJIHO OpHeHTHpaH K'bM Me,n:HKaMeHT03HOTO neqe-
Hlle. Ho 3a H.RKou xopa c rrpHCT'hITH Ha rraHHKa e ,n:o6pe ,n:a B3HMaT neKapcTBa. AKo rrpHCT'h-
IIHTe ca TOJIKOBa HHTeH3HBHH ll qecTH, qe Bll rrpeqar ,n:a pa6oTHTe, ,n:a rro,n:,n:'bp)KaTe JIHqHII
OTHOIIIemuI HJIH ,n:a CIIHTe HJIH aKO HeH3MeHHO ca CBbp3aHH c qyBCTBOTO, qe ry6HTe rro~rna,
TO Me,D;HKaMeHT03HOTO JieqeHHe MO)Ke 6H e IIOJJ:XOJJ:5Ima HHTepBeHI(ll51.
,[I;BaTa BH,n:a JieKapCTBa, Haii:-qecro rrpe,n:IIHCBaHH 3a rrpHCT'bIIH Ha rraHHKa, ca JieKH-
Te -rpaHKBHJiaHTH (HarrpHMep Xanax H Ativan) H aHTH,n:errpecaHTHTe (KaTo Zoloft, Paxil n
Lexapro). 3a IIOBeqe HHcpopMa[(H51 OTHOCHO H3IIOJI3BaHeTO Ha OTrrycKaHH c pel(eITTa Me,n:n-
KaMeHTH rrpH neqeHHeTo Ha rrpHCT'hIIH Ha rraHHKa BH)K Dwea 17.
B OCTaHaJiaTa qacT Ha Ta3ll rnaBa me ,n:a,n:eM H5IKOH KOHKpeTHH HaCOKH 3a KpamKOCpOl./-
HO, He3a6aBHO crrpaB51He c rrpHCT'hIIHTe Ha rraHHKa. ToBa ca rrpaKTIIqecKII cTpaTerIIH 3a
crrpaB51He c rrpIICT'bIIHTe Ha rraHHKa 6 MOMeHma Ha no.Reama UM.

HaManeTe onacHocrra
IIpHCT'hIT'hT Ha riaHHKa MO)Ke ,n:a 60,n:e MHoro rrnaIIIemo H HerrpH.sITHO rrpe)KIIB.sIBaHe, HO
H3o6mo He e o _rracHo. Mo)Ke ,n:a ce II3HeHa,n:aTe, Ho rraHHKaTa e Han'bJZflO ecmecmeerta me-
JZecHa peaKt/Ufl., KO.Rmo npocmo ce nOJl.6Jl.6G U36'bH HOpMGJZHUJl. cu KOllmeKcm. T5I e CB'bp-
3aHa c peaK[(ll5ITa ,,6Hii ce HJIII 6.sirali" - HHCTHHKTHBHa peaK[(II51 rrpH BcIIqKH 6o3aHHHI(H
(He caMO rrpH xopaTa), K051TO cpH3HOJIOrIIqHo rH rro,n:rOTB51 ,n:a ce 6H51T HJIH ,n:a rro651rHaT,
KOraTO O[(eJI.sIBaHeTO HM e 3acrpaIIIeHO. Ta3H MHrHOBeHa peaKI(ll51 e Heo6xo,n:HMa 3a OCHry-
p51BaHe O[(eJI.sIBaHeTO Ha BlI,n:a rrpII 3aCTpaIIIaBamH )KIIBOTa CHTyal(Hll. Ilp·e,n:Ha3HaqeHa e .[(a
3all(HTH )KllBOTHHTe, KOraro ce ll3IIpaB5IT rrpe,n: xHmHHI(ll. Ilpe,n:Ha3HaqeHa e C'bll(O .[(a CbX-
paHH )KllBOTa Bll KaTO rrpe,n:H3BHKa ll M06HJIH3Hpa llMrrynca Bll .[(a 6.siraie OT orracHOCTTa.
,[I;a peqeM, HarrpHMep, qe KOJiaTa BII H3raCBa Bbpxy pencIITe, a OT OKOJIO 200 Merpa
K'bM Bae ce rrpH6JIH)KaBa BJiaK. II(e yc~THTe BHe3arreH rrpHJillB Ha a.[(peHaJIHH, rrpH.[(py)KeH OT
~BCTBO Ha rraHHKa ll MHOfO CHJieH II JIOfIIqeH IIOJJ:THK ,n:a rro6erHeTe OT 3aTpy.[(HeHOTO rro-
JIO)KeHHe. Bcoll(HOCT B T51JIOTO Bll ll(e ce OC'hmecTBJiT MHO)KeCTBO peaKI(llll, BKmoqHTeJIHO:

• YcKopJIBaHe Ha rrynca

• YcKopJIBaHe Ha JJ:HIIIaHero

• Cr.siraHe Ha MYCKYJIHTe

• CBIIBaHe Ha aprepIIIITe II rro-MaJI'hK rrpIITOK Ha KpoB K'hM .[(JiaHIITe u CT'brranaTa

• _IIo-ron.sIM rrpHTOK Ha KpbB K'bM MYCKYJIIITe

• 0CB060)KJJ:clBaHe Ha CKJia,n:IIpaHaTa 3axap OT qepHH51 .[(po6 B Kp'bB006pamemieT0

• IIoBHIIIeHo rrpOH3BOJJ:CTBO Ha rroT

CaMara IIHTeH3HBHOCT Ha Ta3H peaK[(H.sI II.CHJIHH.sIT rro,n:THK .na rro6erHeTe e T'bKMO oao-
Ba, KOeTO Il(e OCIIrypH Ol(eJI.sIBaHeTO Bll. IlpIIJIIIB'bT Ha a.[(peHaJIHH ll rrpHTOK'bT Ha KpbB K'bM
MYCKYJIHTe ynenuqaBaT 6.n:IITeJIHOCTTa II cpII3IIqecKara BII cIIna. EHeprH.sITa BII ce Mo6nnn-
 CllPABHHE C flPHCT'bIIHTE HA IIAHJ!KA 139

- ~"'...,. , .-. . ,.·,-. 311pa·H ce HacoqBa KbM 6.HrCTBO. AKo Te3ll peaK[(llll fo1xa rro-MaJJKO llHTeH3lIBHll 11 6bp3H,
·.MO)l<e 6n He 611xTe ce ll3MbKHan11 HaBpeMe. C11rypHo ll(e c11 crroMHHTe MOMeHTll OT )l(llBOTa
. ,~e; 1{, ~oraTo Ta3H peaKr1;m1 Bll e rrocny)l(nJJa ,n:o6pe. .
.... .: >:_ :- •, ' ,IlpH CITOHTaHeH rrpllCTbil Ha rraHHKa T5IJ10TO Bll rrpeM1rnaBa mol.JHO npe3 CoUfamq q:m-
. ·- ..3.ftdnorHqHa peaKIJ;ll5l ,,611li ce llJ1ll 65lran", KaKTO rrpll HCTHHCKa )l(llBOT03aCTpaIIIaBarn:a
C11Jy'1:UH5l. IlpHCTbilbT Ha rraHHKa, KOHTO Bll Cb6y)l(,n:a HOII(CM HJ1ll ce Il05IB51Ba KaTO rpbM
OT JJ"cim He6e, e rf5uJuoJZ02uitHo Hepa32paHui1uM OT peaK[(HJITa BH Ha rrpe)l(HB5IBaHH5l KaTo
lI3·r~cBaiieTO Ha KOJJaTa BH Ha )l(CJ1C30IlbTHHTe pencil HJJH Cb6y)l(,n:aHeTO Bll OT IIIyMa i:a
nfilf3:aH:e c· s3noM B ,n:oMa Bn .
. -''" :·, 'OHoBa, KOCTO rrpaBH rrpllCTbila Ha rraHHKa YHllKaJJeH H Tpy,r:i;eH 3a crrpaB5IHC, e, qe Te3H
,,,,., ·1
1H-ie:H3nBi-m TenecHH peaK[(llll ce rro5IB5IBaT npu JZuncama Hd BCRKaKBa HenocpeocmBeHa uJZu
; . oiieBuoHa · onarnocm. 11.rrn, B cnyqa51 c aropacpo6115ITa, ce rro5IB5IBaT B oTroBop Ha cnTya[(Hll,
.·~'. _.. ,; ~QHTO HC 3a~TpaIIIaBaT )l(llBOTa (KaTO CTOeHCTO Ha OITaIIIKa B Mara3HHa llJ1ll OCTaBaHeTO CaM
, .· '· ' nnmn). I1 B :UsaTa cnyqa51 BHe He 3HaeTe 3al[(o ce IT05IB5IBa peaK[(ll5ITa. I1 TOBa He3HaHne - Hecrro-
,: _-.. '. ·. ~-~ 6HOCTTa ,n:a CH o65ICHHTC cpaKTa, qe T5IJ10TO Bll rrpe)l(HB51Ba TaKaBa CHJJHa peaK[(H5l - caMO
,·: '.'.: :·rip~BH [(5IJJOTO rrpe)KHBJIBaHe orn:e rro-rrnarneru.o. Bne cTe CKJJOHHH ,n:a peanipaTe Ha CllJJHll 11
·............
, . ··: ...11eo6ficHuMu
"
yceru.aHH5l c orn:e rro-roIDIM cTpax n 3acHJJeHo ycern:aHe 3·a orracHocT.
. '.•

~ .. : -~ .,' ·. r,; : ~ ·: IIoHaCT05IIll;eM HHKOH He 3Hae 3arn:o Bb3HHKBaT CITOHTaHHHTe rrpHCTbilH Ha rraHHKa -

., ...
,- ~-'- 3amo ecrecTBCHll5IT 3al1(ttTeH MexaHH3bM Ha T5IJJOTO ce 3a,n:elicrna 6e3 Bn,r:i;uMa rrpnqnHa n
,.. .,_ /·: ·· ' -· .

• ::1 '< H.3BbH KOHTCKCT. lliKOH xopa CM5l'taT, -qe BHHafll HMa Hfl.KaKo8 CTHMYJJ 3a rrpHCTbITa Ha rra-
" ~..~ ·RHKa, ~opn ,n:a He e oqesn,n:eH. ,lJ;pyrn ca Ha MHemre, qe BHe3arrHHTe rrp11cTbrr11 Bb3HllKBaT B
~ ,~ p~3yn~'1;T ·1rn BpeMeHeH cp11311onor11qeH ,n:nc6anaHc. H3eecmHo e, qe rrp11cTbITHTe Ha rraHHKa ca
- ~~ iio-:ii:ecTH, KOfaTO qoBCKbT e Il0,[(J10)l(CH Ha rrpo,n:bJJ)l(HTeneH crpec llJJH HaCKOpo e rrpe)l(llB5IJ1
, .·)~.3l{a~liMa 3ary6a. Ho caMo H5IKOH OT xopara, rrpe)l(HBertn crpec nn11 3ary6a, pa3BHBaT rrpnc-
<~ .:.i T;hrri {:Ha-. nain1Ka, a rrp11 ,n:pyrn MO)l(e ,n:a ce rroJIBH rnaB06om1e, 5l3Ba 11n11 peaKTllBHa ,n:errpec115l.
~~~.',l-fa~~tTHO. e
; <it Cbl[(O, qe CMYll(CHllCTO B locus coeruleus B M03bKa ,n:orrpHHaC5l 3a rrpllCTbilHTC
.:, :'. :-:;. im,iiaiinr<a, HO ll3fJ1C)K,IJ;a TO Ba e caMO C,[(HH cpaKTOp B JJ:bJJra :Bepnra OT rrp11q11HH, 6e3 ,n:a e
. ' ..· :: ~1.)p~brrp:flqnHa. IlbJJHOTO pa36HpaHe Ha OHO Ba, KOeTO rrpe,n:H3BllKBa rrpllCTbilllTC Ha rraHHKa,
. ~ ::A_. ,;~e B~npcic Ha 6b,n:ern:n ll3CJ1C,[(BaHll5l. (3a ITO-IlbJJeH ofoop Ha ll3BCCTHOTO BmK Dla8a 2.)

:~~<:· ":~.:; :fiii Karo rrpH rrpHCTbITa irn rraHHKa H51Ma Herrocpe,n:CTBeHa llJJH oqeBH.L(Ha orraCHOCT,
..
". ·,~:
.,. ~ MQ~'
~ . ., e ·,n:a U3MUCJZUme llJ1ll oa npunuweme onaCHOCm Ha HHTCH3llBHHTC TeneCHH ycel[(a-
;' . .

. · ~ ~r(~p-1~,~ :konro rrpe)l(HBJIBaTe. IIp11 .n11rrca Ha peanHa )l(llBOT03acTparnaBal[(a cHryaunJI YMbT

. ··!·,~:-~-.~· ~li._H~~pasnnHo Bb3rri:meMa cnyqsarn:oTo ce Bompe Karo )l(llBOT03acTparnaBal[(o. YMoT BR
· · · : ·~iO~e . _MH()ro 6.op3o ,n:a rrpeMnHe rrpe3 cne,n:HH5l rrpo[(ec: ,,Il(oM ce qyscrBaM TOJJKOBa 3JJe,
. i ;<.-.. ~lirypHo CbM B orraCHOCT. III;oM H51Ma BH,[("llMa BbHIIIHa orraCHOCT, orraCHOCTTa Tp516Ba ,n:a e
",. n'brpe. B MeH". 3aTOBa e HaITbJJHO o6nqaliHO rrpll rrpHCThil Ha rraHllKa ,n:a H306peTHIII H5IK05l
~.,RJie,r:i;mne ,,orracHOCTII" (llJJII BCll'lfKH): ,.
' ...·..,...,· · .-'. , '

. ~. '~~:on:2oBop Ha cop4e6ueHemo: ,,III;e rronyqa HHcpapKr" HJJH ,,Il(e yMpa" .

.. ..-{! omzoBop Ha yceUfaHemo 3a 3aoywaBaHe: ,,rn;e crrpa ,n:a ,n:mrraM II l[(e ce 3a,n:YIIIa".
-~.>.!!
t!
~m20Bop
l '""' .-- -..
i"'~ ~
Ha cBemoBopme:»ea: ,,III;e rrpnrra,n:Ha".
.-._::'/_1 ~--!J ~Om2o80p Ha llY8Cm80lnO 3a OC30pUeHmal{Ufl. UJW HepeaJZHOCm: ,,Ilony,n:JIBaM".
,~~:<:~ iJ .om20Bop Ha ,, oMeKHaJZume KpaKa tt: ,,lliMa ,n:a Mo~a ,n:a BbpB5I" .HJJH ,,rn;e rra,n:Ha".
' ' ' .. f,~~j i.'~ - -- . '.· - . . .. - - . -

_::~~ !l om20Bop Ha uHmeHJUBHocmma Ha meJZeci-Lume peaK4uu Kama lfRJZO: ,,HarroJJHO rn:e

~{)_.,~:. 3ary65l KOHTpOJJ Ha.[( ce6e CH".
140 E,IJ;MbHJJ: EOPH /!,A CE CIIPABHM C TPEBO)J(HOCTTA H <POEHHTE

II(oM en KaJKeTe, qe yeemaTe H5IK05I OT ropmITe orracHoeTn, Bne 3aemrnaTe nHTeH3JiB-

HoeTTa Ha eTpaxa en. Cmrnn.HT eTpax ome rroBeqe BJIOIIIaBa TenecHnTe Bn peaKI(nn, KOeTo
Ha eBoiI pe.n; rropa)l(.n;a ome rroBeqe eTpax n Bne rrorra.n;aTe B crrnpanara Ha HapacTBarn:ara
rraHnKa.
II(e n36erHere TOBa, aKo rrpoyMeeTe, qe enyqBall(OTO ce e T5IJIOTO He e onacHo. BentJKn:
ropenocoqeHn OII'1;CHOcTn ca nJII030pHn - rrpo.n;yKT Ha B'ho6pa)l(eHneTo Bn, KoraTo yceIT(a-
Te cnJIHllTe peaKT(nn Ha naHnKaTa. Ilpocmo flRMa peaJlHO OCHOBQHUe 3a HUKOR om mJ1,x,
HeKa rII pa3rne.uaMe e.n;Ha no e.n;Ha. ·

Ilpucmonom Ila naHUKa Ill!_ MO:Jtee iJa npeOU38UKa CopiJettlla HeOocmamottllOClll

wzu unrfiapKm

YcKopeHn.HT nync n cnpl(e6neHeTo no BpeMe Ha rrpncThrr Ha namIKa MOraT .n;a 60.uar

rrnarnemn ycemaHll.5!, Ho He ca onaeHn. Cnpl(eTo Bn e HanpaBeHo OT MHoro cnnHn n:
IIJI'hTHn MYC:K}'JIHn BJiaKHa n MO)l(e .n;a Il3,[('hp)l(n MHOro noBelfe, OTKOJIKOTO CH MilCJillTe.
Cnope.n; Kne1>p YHiIKc, 3.n;paBoTo cnpu;e MO)l(e .n;a 6He c 200 y.n;apa B MnHyTa .n;Hn Hape,n
- .n;opn ee.n;1'-ml(H - 6e3 .n;a ee yBpe.n;H. 3aToBa, aKo cnpl(eTo Bn 3anolfHe .n;a npenycKa,
npOCTO MY ro n03BOJieTe, B5IpBaihe, qe HHmo JIOillO H.HMa .n;a noene.n;Ba, Il HaKpa5I TO
me ce yenoKon.

I1Ma rOJI5IMa pa3JIHKa Me)l(.n;y OHOBa, KOeTO eTaBa e'hC enpl(eTO Bll npH rrpnCT'hil Ha
namIKa n no BpeMe Ha nmpapKT. IlpII rrpHeT'hII Ha rraHHKa enpl(ero BH Mo)l(e .n;a rrpe-
rrycKa, .n;a .n;yiv1Ka n Ha MOMeHTH .n;a rrporrycKa y.n;ap HJin .n;a 6ne H3B'hH pHT'hM. lliKoH
xopa crro.n;en.Ht .n;opn 3a 6onKn B ropHaTa JI5IBa qacT Ha r'hp.n;nre, KOHTO rrpeMHHaBar
.n;oeTa 6np3o. HnKoiI OT Te3II enMrrToMn He ee BJiornaBa OT .D;BH)l(eHne nnn 3aem1eHa
cpII3IllfeeKa aKTilBHOeT. Ilo BpeMe Ha neTHHeKn HHcpapKT Haii-o6nqaiiHn51T enMnTOM e
rroeT05IHHaTa 6onKa n yeemaHe 3a HaTneK B l(eHT'hpa Ha r'hp.n;nTe. Mo)l(e .n;a HMa rrpe-
rrycKaHe nJIII .n;yMKaHe Ha C'hpl(eTO, HO TO e IIO-MaJIOBa)l(HO OT 6oJIKaTa. Hema IIOBeqe,
6onKaTa n HaTneK'hT ee BJiornaBaT ·rrpn ycnnne n HaMaJI.HBaT B rroKoiI. ToBa e Harr'hJIHO
pa3JilllfHO OT rrpHCTbna Ha rramIKa, rrpn KOHTO rrperryeKaHeTO ll .n;yMKaHeTO Ha e'hpl(eTO
ee BJIOillaBaT, aKO CTOllTe HeIIO.D;BH)i(Hll, Il OTeJia6BaT, aKO ee ,[(Bil)l(IlTe.

B cnyqaii Ha enp.n;elfHO 3a6oJI5IBaHe eneKTpoKap;n:norpaMara (EKr) OTlfiITa .HeHn aHo-

MaJIUH B c'hp.n;elfHll.5! pHT'hM. YeTaHoBeHo e, qe rrpH rrpHeT'hII Ha rraHHKa H51Ma EKf
aHOMannn - caMO ycKopeH rrync. (AKO IlCKaTe .n;a ce yBepIITe, IIOMOJieTe JieKap5I ClI ~a
BH HarrpaBu EKr.)

HaKpaTKO, rrpocTo H51Ma ocHoBaHne 3a aeol(nal(nn Me)l(.n;y nmpapKra u naHnKaTa. ·

IlpIICT'hnHTe Ha naHHKa He ca orraCHll 3a enpl(eTO Bll.

Jipuctnonom Ila nallUKll llJlMll Oa 006eOe 00 cnupane llll iJuzuanemo 6U

u iJo 3aiJyzuaeane
Ilo BpeMe Ha naHnKa e o6nqaifHo .n;a yeemaTe KaK rnp.n;~Te BM ee eT.HraT n .n;nrnaHeTO
Bn eTaBa orpaHnqeHo. ToBa MO)l(e .n;a rrpe.n;n3BIIKa BHe3arreH eTpax, qe me ee 3a.n;ynnr-
Te. Ilpn erpec MyeKynnTe Ha BpaTa n rop.n;ine BM ee eT.HraT n HaMaJI.HBaT .n;nxaTenmuI
Bn Karral(nTeT. En.n;ere enrypHn, qe H5IMa I:lnmo Hepe.n;Ho e .n;nxarenHnTe BM nnrmua Ji
6emne Bn .n;po6oBe II qe ycemaHero 3a cnrraHe me oTMHHe. Mo3'hK'hT BM nMa Bpo,neII
 6 . CIIPABJ!HE C IIPJICTblll!TE HA llAHJIKA 141

. ·, pe~neKc, KOHTO HaKpa5I m:e Bil npuHyou ,n:a ,n:mnaTe, aKo He no11yqaBaTe ,n:ocTaTbqHo
' .l. ~.; JJl~J.IOPO):(. AKO He B5IpBaTe, npo6Baihe ,n:a C,D:bp)KaTe ,D:bXa CH e,n:Ha MHHyTa H Bll)!(Te
..

·aKBO me ce cnyqn. B ,n:a,n:eH MOMeHT m:e H3nHTaTe CHJieH peqmeKc ,n:a BJJ;mIIaTe noBelfe
1>3.UYx· CbW:OTO rn:e ce c11yqn npn npHCTbn Ha naHHKa, aKo He no11yqaBaTe ,n:ocTaTbq-
~o xncnopo,n:. ABTOMaTHqHo rn:e OTBOpHTe ycTa H m:e noeMeTe ,IJ:bJI60KO Bb3,n:yx, ,D:bJifO
P.~µn )J;a CTHrHeTe ~o TOqKaTa, B K05ITO MO)Ke ,n:a npHna,n:HeTe OT JIHnca Ha KHCJIOpo,n:.
·0pn ):(a npnna,IJ;HeTe, He3a6aBHO m:e 3anoqHeTe ,IJ;a .[(HIIIaTe!) HaKpaTKO, KOJIKOTO n
.. . ..... .;

: . s-¥~PP~5ITHO, ycem:aHeTo 3a 3a,n:yrnaBaHe no BpeMe Ha naHHKa He e onacHo.

'°""\ ..} '. .
; ~ ·~ t~

·p ~cmonom na nanuKa HRMa iJa eu n aKapa iJa np unaiJneme

·'.'·' \ ~ · .
·:~·" 3aMaii.BaHeTo, KoeTo ycem:aTe no BpeMe Ha naHHKaTa, MO)Ke ,n:a nopo,n:n cTpaxa ,IJ;a He
ripuna)J;HeTe. BcbW:HOCT npHTOKbT Ha KpbB KbM M031>Ka BH 11eKo HaMaJI5IBa, Hali-Bepo-
-_ .THO 3all(OTO .[(HillaTe TBbp,n:e 6bp30 (BH)K pa3,n:e11a 3a XHnepBeHTHJial(H5ITa B Dzaea 4).
oBa He e onacHo n MO)Ke ,n:a npeMHHe, aKo ,n:mnaTe 6aBHO n pHTMHqHo OT KopeMa, 3a
pe,n:nolfHTaHe npe3 Hoca. Il(e e OT non3a Cbl.I(O ,n:a ce pa3xo,n:HTe HaoKoJio npn nopBa
~~;;.,4. ~'b3MO)KHO_CT. OcTaBeTe 3aMaii.BaHeTo ,n:a ce 3acH11Ba H crra,n:a, 6e3 ,IJ;a ce 6op1ne c Hero.
-~ ;~~ ~~Af'bii'KaTO Cbpl(eTO Bil 6He no-CHJIHO H B ,n:eHCTBHTeJIHOCT 3aCHJIBa KpbB006parn:eHHeTO
-~· ~·- :'.".':=7. ' ·.~ BK;: H3o6m:o H51Ma B~p05ITHOCT ,n:a npmrn,n:HeTe (ocBeH B pe,n:KH c11yqan, KOraTO HMaTe
·.' ".<Po6H5I KbM KpbB il .c11yqaliHO Bll,[(HTe KpbB ).
•. . ... _., r~ .
~~}·£~~~' .· ·~ .-
'\i" ·.~,,-.. ;_,

.'P_4._cmon om na nanuKa HRMa iJa iJoeeiJe iJo 3a2y6a na paenoeecuemo

:· n91:&~6ra MO)Ke .,n:a ycem:aTe . CHJieH CBeTOBbpTe)K no BpeMe Ha naHHKa. Bb3MO)KH0 e
"~ ' .. . .. .

. Harrpe)KeHHeTO ,n:a Bb3,D:ellCTBa Bbpxy CHCTeMaTa OT nonyKpbrnH KaHaJIH BbB BbTpeIII-

~ ..... ' 'J .

H.oT? : ~ll yxo, KOeTO pery11Hpa paBHOBeCHeTO. 3a H5IKOJIKO MHra MQ)Ke ,[(a BM ce 3aBHe
. CBS!_'.FHJUI ,D;OpH ,[(a BM ce CTpyBa, qe Hem:aTa ce BbpT5IT. ToBa ycern:aHe HeH3MeHHO OT-
'·'f • .

~li. . .. l!~aBa~ To He e onacHO H e MaJIKO Bep05ITHO ,n:a 61>,n:e TOJIKOBa CHJIHO, qe HaHCTHHa
·~~. 3~r,y~nTe paBHOBecHe. AKo ycem:aHeTo 3a c1rneH cBeTOBbpTe)K npo,n:bJI)KaBa noBelfe
~ :N1.KOJIKO ceKyH,n:H, KOHCYJITHpaii.Te ce c JieKap (3a rrpe,D;noqHTaHe OTOJiapnHronor),
3a~· JJ.'1:._ .rrpoBepHTe 3a 1rncpeKI(HH, aneprHH n .n;pyrH cMym:eHH5I, KOHTO MmKe ,n:a 3ac51raT
.Bl>!IJe~HOTO yxo.
1. i ~· ~~~ ...

'.J ~~·,.

,JIM~ · iJa
naiJneme lUlU iJa npecmaneme iJa xoiJume, Ko2amo ycell{am e ,, OMeKaa1w
q K?~~~eme" npu npucmon n a nanuKa
,. .

C1}~6o,n:eHH5IT npn npHCTbna Ha naHHKa a.n:peHaJIHH MO)Ke ,n:a pa3Il1Hpll KpbBOHOCHH-

.<if>p;oBe B KpaKaTa BH, KapaHKH KpbBTa ,n:a ce CbCpe,n:oToqn B MYCKYJIHTe HM H )J;a He
~-~n;apa ,IJ;o6pe. ToBa nopa)K,IJ;a ycem:aHe 3a cna6ocT HJIH ,,oMeKBaHe Ha KpaKaTa" n
~xa, lfe H51Ma-.n:a MO)KeTe ,n:a BbpBHTe. Eb~eTe cnrypHn, -qe TOBa ycern:aHe e TbKMO
OBa·- .ycern:aHe - H -qe KpaKaTa Bil ca CbW:O TOJIKOBa C11JIHH H cnoco6HH .n:a Bil HOC.SIT,
. .~~'.rO BHHarn. Te H.SIMa .n:a no,n:,n:a,n:aT! IlpocTo ocTaBeTe ycem:aHeTo 3a TperrepeHe n
·n ~?ocT )J;a OTMHHe H ,n:aii.Te Ha KpaKaTa CH Bb3M0)KH0CT ,[(a BM OTBe,n:aT TaM, Kb,[(eTO
·en aere ,n:a oTH,n:ere. .
4 :"'"''
 142 E,[(MbH,[( EOPH f{A CE CIIPABHM C TPEBO)[{HOCTTA H <l>OEHlfT£ .

He .MO.JICe oa "noAyiJeeme" npu npucmon Ha nail UK a

HaMaJiemrnT nplITOK Ha KpoB K'bM M03'bKa no BpeMe Ha naHIIKa ce JJ:'bJI)KII Ha CBHBaf{

. - c
. Ha apTepmne - HOpMGJllW nocne.z:i:m:(a OT ycKopeHOTO .z:i:muaHe. ToBa MO)Ke .z:i:a LWBe,nc
,n;o qyBCTBO 3a ,n;e30p1IeHTa:umr II HepeaJIHOCT, KOIITO ca nJiaIIIeI.I:(II. AKO ce Il05IBII TaJCo.
Ba ycern:aHe, HanOMHeTe CII, qe TO ce JJ:'bJI)KII npOCTO Ha JieKO II BpeMeHHO OTCJia6Bane
Ha . apTepIIaJIHaTa :UIIpKyna:un.sr B M03'hKa BI:I II H5IMa HIII.I:(O o6rn:o c ,,IlOJIYJJ:JIBaRero"
.
He3aBI:ICI:IMO KOJIKO 3JioBemo I:IJIII cTpaHHO e qyBcTBOTo. HIIKoii HIIKora He e nony,n: 51 n ~
'
1
OT rrplICTorr Ha rram1Ka, BonpeKI:I qe cTpax'hT OT TOBa e rrrnpoKo pa3npocTpaHeH. Ko,i-.
KOTO II ,z:i:a e Henp1I5ITHO, qyBCTBOTO 3a HepeaJIHOCT HaKpa5I me OTMIIHe II e Han-1nuo
6e3o6n,n:Ho.- ·

,[(o6pe e ,[(a 3HaeTe, qe xopaTa He ,,nOJIYJJ:5IBaT" BHe3anHO mrn cnoHTaHHO. IlCllXHl!e·

CKI:ITe pa3CTpOHCTBa, CB'hp3aHI:I c noBe)J;eHIIe, onpe,n;emrno KaTO ,,Jiy,n:ocT" (KaTo 1111130·
cPPeHI:I.sITa I:IJII:I o6ceCI:IBHO-KOMnyJICIIBHOTO pa3CTpOHCTBO) ce pa3BI1BaT MHOfO 6aauo
B TeqeHI:Ie Ha rOJJ:IIHII II He B'b3HI:IKBaT OT npIICThnI:I Ha naHI:IKa. HIIKOH He e 3aIIOlJHM
,z:i:a xamon;I:IHI:Ipa IIJII:I .z:i:a qyBa rnacoBe no BpeMe Ha npIICT'hII Ha naHIIKa ( ocBeH B pe,UKH
cnyqan, B KOIITO naHIIKaTa e npeJJ:II3BIIKaHa OT cBpox,z:i:o3a HapKOTII:UI:I KaTo LSD mrn
KOKaI:IH). HaKpaTKO, npHCT'bn'bT Ha naHIIKa H5IMa .z:i:a JJ:OBe,n;e JJ:O nOJIYJJ:5IBaHeT6 Bil, He3a·
BI:ICI:IMO KOJIKO CMymaBamlI I:IJII:I Henp1I5ITHII ca CIIMnTOMIITe.

HJlAta oa 3a2y6ume KOllmpoA nao ce6e cu 8 pe1ymnam Ila llall UKama

Ilopa,n:I:I CHJIHIITe peaKl(IIII B T.sIJIOTO BI:I n·o BpeMe Ha rraHI:IKa JieCHO MO)Ke .z:i:a CH Db· ..
· o6pa3I:ITe, qe me 3ary61ITe KOHTpon. Ho KaKBO 03HaqaBa TOBa? HanoJIHO .z:i:a ce napa·
JIII3I:IpaTe? ,n:a .z:i:eiicTBaTe HeKoTponIIpyeMo I:IJIII .z:i:a I:I3na,n;HeTe B aMoK? He C'hM t.1yn:t1 _
TOBa ,z:i:a_ce e cnyqBano. AKo He ,z:i:pyro, no BpeMe Ha naHHKa ceTIIBaTa II 6,n;nTenHocn a ~­
BI:I ca I:I30CTpeHI:I no OTHOllleHne Ha e,n;Ha :uen: 6.HrCTBOTo. IIo6.HrBaHeTo I:IJIII orrunr 11l
I:I36.srraTe ca e,n;I:IHCTBeHI:ITe Bepo.srTHI:I peaK:UI:III no BpeMe Ha naHI:IKa. IloJIHaTa 3ary6a '
Ha KOHTpOJI no BpeMe Ha naHI:IKa e IIpOCTO MI:IT.

IlopBaTa CTonKa K'bM yMeHI:IeTo ,z:i:a ce crrpaBJITe c rraHI:IqecKI:ITe peaK:UI:II:I e .z:i:a npo·
yMeeTe, qe Te He ca onacHI:I. Toil KaTo TenecHI:ITe peaK:UIII:I, C'bII'bTCTBarn:I:I naHI:IKaTa, ca
TOJIKOBa CI:IJIHI:I, necHo MO)Ke .z:i:a rn B'b3IIp1IeMeTe KaTo orracHI:I. Ho B .z:i:eiicTBI:ITeJIHOCT
·orracHOCT He comecTByBa. <!>I:I3I:IOJIOfI:IqHI:ITe peaKI:(Illi B OCHOBaTa Ha rraHI:IKaTa ca ec-
mecmBeHU I:I 3GU{UmHu. BcomHocT mJuwmo BU e ycmpoeHo oa ce naHUKbOCBa, 3a .ua
MO)KeTe 6op3o ,z:i:a ce M06I:IJIII3I:IpaTe 3a 6.srrcTBO OT CI:ITya:uirn, HalicTI:IHa onacHI:I 3a oue·
JI.srBaHeTo BI:I. IIpo6neM'bT B'h3HIIKBa, KoraTo Ta3I:I ecTeCTBeHa, 3amI:ITaBama )KI:IBoTa peai"
:UIDI ce 3a,n;eiicrBa I:I3B'bH KOHTeKcTa Ha Henocpe,n;cTBeHa I:IJII:I oqeBI:IJJ:Ha onacHOCT. Koraro _
TOBa CTaHe, MO)KeTe .z:i:a Hanpe,n:HeTe B OBJiaJJ:.HBaHeTO Ha naHI:IKaTa KaTO ce HayqnTe .ua H'
CI:I Bno6pa3.srBaTe onaCHOCT TaM, K'b,IJ;eTO T5I He C'hll:(eCTByBa.
 ~

~- 'CfIPABJ!HE C IIPHCTbIIHTE HA IIAHHKA 143

~., .,. . ~

p.~_KbCBaHe Ha Bpb3KaTa Me>KAY Ten eCHHTe

;.1nTOMH H KaTaCTPOcl>H"IHHTe MHcnH

i e,nHa Ba)I(Ha pa3mIKa Me)K,JJ;y xopaTa, KOHTO HMaT rrpHCTbIIM Ha naHMKa, M OHe3M,
rwtMaT. IIpeopa3nO.!lOJICeHume K'bM naHUKa UHOU8UOU ca xpoHUllHO CK.!LOHHU oa
' fipe_mupam .fleKO Heo6uita'f:mume U.!LU HenpU.HmHU me.fleCHU yceU{GHU.H no Kamacm-
.. ·~.ftallUH. HarrpHMep, cbpu;e6H~HeTo ce Bo3IIpHeMa Karo cMrHan 3a HacT'hIIBaHeTo
--=-- ' ---- --- - .. .
ap ~T, ._GT51raHeTO B rbp,I(HTe H He,I(OCTHr'hT Ha B'b3,I(YX - Ka TO CHrHaJI 3a HeMMHyeMO
n aire, a CBeTOBbpTe)K'bT - KaTO rrpe.n:BeCTHHK Ha rrpHna.n:aHeTO HJIH pyxBaHeTO. Xo-
.; · l<Q~To H51MaT npHCT'hTIM Ha naHHKa, MO)l(e .n:a 3a6ene)KaT (H .n:a He xapecaT oco6eHo)
}l1 1e~e~HH CMMTITOMH, HO me He 2U m'b.flKYBGm Kama Kamacmpo<fiaJZHU UJlU onaCHU.
0 de CKJIOHHH .n:a TbJIKyBaTe HerrpH51THHTe TeJieCHH ycem:aHH51 KaTO rrpe.n:Bem:aBaru:H
OTiaCHO HJIH KaTaCTpocpaJIHO, CbIIJ:O ·TaKa m:e CTe CKJIOHHH IIOCT051HHO ,Ua Ha6JIIO,I(a-
HJIOTO CM, 3a .n:a CJie,I(MTe .n:anH HMaTe re3H ycem:aHM51. Bep051THO ru:e CTe rrpeKaJie-
~cisn~eJIHH K'bM BbTpelliHHTe C'bCr051HmI Ha T51JIOrO CH H m:e pearMpaTe npeKaJieHO
t aI<o :Hemo BM ce cTopM Heo6Mqai1Ho. Ta3H 3acMJieHa
i-1,. . .
caM082.fl'b6eHocm ycJIO)KH51Ba
ieM:a;- 3aIUOTO
:r-"' ~·
MMa rro-romIMa Bepo51rHOCT .n:a 3a6eJie)I(Hre H .n:a rrpeyBeJIWIMTe BC51Ka
. . .
Ha_~ He06Hqai1Ha MJIH HerrpH51THa rrpOM51Ha B'bB B1>rpelliHOTO CbCr051HHe Ha r51JIOTO

~·~. ~ ·. ·.
Ma:·:MHO)KeCTBO o6CT051TeJICrBa, KOMro Morar .n:a rrpe,I(H3BHKar BHe3aIIHa rrpOM51Ha
'f ,~ ·:.t _. . . .
~pefulioro cpM3MOJIOfMqHo CbCr051HHe Ha T51JIOTO BH. IlOH51Ko'ra rrpHqHHara e H3BbH
. li. f
. 6 ::J J.arrpHMep CIIOpbT CbC Cbrrpyra, rne.n:Kara Ha Heru:o HerrpH51THO no TeJieBM3M51Ta,
qg~-~~TO Ha 6y.I(MJIHMKa HJIH 6bp3aHeTO 3a IDIK'b,I(e Morar .n:a npe,I(M3BMKaT ycKOp51Ba-
nyJica~ CT51raHe B rbp,I(MTe, CTOMallieH ,I(HCKOMcpopr MJIM MHO)KeCTBO .n:pyrM renec-
. nt~MM, CBbp3aHM c TpeBO)KHOCTra. B ,n:pyrM cnyqaif rrpHqMHaTa e H51KaKBa neKa
·."'.!·

nqrn:qHa rrpOM51Ha BbTpe B T51JIOTO - HarrpMMep He,I(OCrMr'hr Ha KMCJIOpo.n: rropa,I(H

: -~~- ' . ..

H.,_~~0,I(HlliaHe, CIIOHTaHHa rrpOM51Ha B HeBpOeH,I(OKpHHHaTa CHCreMa Ha M03'hKa BM,

~BaH~TO Ha MYCKYJIHoro Harrpe)KeHHe B'hB BpaTa H paMeHeTe BM HJIM crra,I('hr B HM-
.~. ~ '
at~KpbBHaTa BH 3axap. Bee e.n:Ho .n:anM rropBorrpMq1rnaTa e rrpe.n:HMHO B T51Jioro MJIH
~e.fh; 'BHe o6MKHOBeHO He CM ,I(aBaTe CMeTKa 3a Te3H cp1I3MOJIOrMqHlJ rrpoMeHM, ,I(OKa-
i9~fH_T~ npe,I(M3BMKaHHTe OT T51X CMMIITOMM. ropHMTe IIpMMepM MJIIOCTpMpaT CaMO
o ·_ £:r:MHOfOTO Bb3MQ)KHOCTM, BC51Ka OT KOHTO MO)l('e .n:a rrpe,I(M3BMKa HapaCTBaHe Ha
p~CTTa.
,.... .
, ,,~ ~
,ll;aJIM ru:e rronyqMTe MCTMHCKM rrpHCT'bII Ha rraHMKa HJIH He 3aBHCH OT TOBa
-

. n.f!_lf;<!__Mame u peazupame Ha KOHKpeTHOTO 3aCMJIBaHe Ha TeJieCHHTe CMMIITOMM.

P~r~o, xopaTa, KOHTo M3rra.n:aT B rraHMKa, Bepo51THo ce xapaKTepM3MpaT c'hc 1) 3acM-
~prr~r'hnHaTocT HJIM BHMMaHHe KbM HeyJIOBMMMTe rrpoMeHM B TeJieCHMTe CMMrrro-
\r~~-c~poeHMeTO II 2) IIOBMllieHa CKJIOHHOCT .n:a HHreprrpeTMpaT JieKMTe OTKJIOHeHM51
~~ManimTe rrpoMeHM B TeJieCHHTe CHMIITOMM KaTO orraCHM MJIH KaTaCTpocpaJIHM.
~~, mrnrpaMa HJIIDCTpHpa Ta3H CKJIOHHOCT: . .
~..~~;~_
'" ;
 144 E,[(M'bH,[( EOPH /(A CE CIIPABlfM C TPEBO)J(HOCTTA lf <POEHJ!TE

Pa3eumue Ha npucmona Ha naHuKa

cpa3a 1 Ilopa)l(,ri:aIJJJI o6cTO.HTeJICTBa

(BnTpelllmI HJIH B'bHIIIHH)

· cpa3a 2 HeKo 3aCHJIBaHe B Heo6HqanHHTe HJIH HerrpH.HTHH Tenecmi yce~aHllil c.

(HarrpHMep Cnp:o;e6HeHe, He,D;OCTHr Ha B'b3,ri:yx, CJia6ocT HJIH CBeTo-

B'bpTe)l(, IIOTeHe H ·T.H.)

I1HTep HaJIH3 a:o;H.51

(3aCHJieHH.HT cpoKyc Bnpxy CHMIITOMHTe rH rrpaBH 3a6eJie)l(HMH H rn

3aCHJIBa)

Ka TacTp ocpHqHo T'bJIKyBaH e

(Ka3BaTe CH, qe CHMIITOMbT e orraceH - HarrpHMep ,,me IIOJiylfa

HHcpapKT", ,,me ce 3a,n;YIIIa", ,,HarrnJIHo r:o;e 3ary6.H KOHTpon''.
,,Tp.H6Ba Be,ri:Hara ,n;a CH !P'bfHa")

cPa3a 5 Ilamua

,[I;o6paTa HOBHHa e, qe MO)l(eTe ,ri:a ce HaMeCHTe B'bB BCeKH MOMeHT .OT Ta3H rrope,UHU3. '
BnB cpa3a 1 e B'b3MO)l(HO npuH4unHuRm cmpec ,n;a e rrpe,n;H3BHKaJI rrnpBoHaqaJIHHTe Henpn·
.HTHH TeJieCHH ycer:o;aHH.51 - Cnp:o;e6HeHe, CT.HfaHe B rnp,ri:HTe, CBeTOB'bpTe)l( H TaKa Harant ,
BKJIIQqBaHeTO Ha pe,ri:OBHaTa peJiaKca:o;H.51, crropTa, IIOHH)l(aBar:o;aTa CTpeca ,ri:HeTa II ,npyrJ i:· .

TeXHHKH 3a OBJia,ri:JIBaHe Ha CTpeca B HaqnHa BR Ha )KHBOT (BH)l( rnaBH 4, 5 H 15) MmKe Jll
HarrpaBH MHOfO 3a HaMaJI.HBaiie CKJIOHHOCTTa KbM BHe3aIIHO 3aCHJIBaHe Ha B'b36y,ri:HMOCTij '~~
Ha CHMIIaTHKOBaTa BH HepBHa CHCTeMa. OcBeH npHH:O:HIIHH.51 CTpec, MO)l(e ,ri:a n,ri:eHTIIcPllUlf' .·.· ~: _
paTe KOHKpeTiiaTa II'bpBOIIpHqHHa, rrpe,n;H3BHKarra rrpHCT'bIIa Ha rraHHKa, KaTO o6MIICJ1IfTf . . ,, .
BHHMaTeJIHO KaKTO e CTaBaJIO TOqHo rrpe,ri:H TOBa HJIH IDIKOJIKO qaca rrpe,ri:H TOBa. Mo)J(CT(
•

,ri:a H3IIOJI3BaTe J(HeBHUKa Ha npucmonume na nanuKa B Ta3H rnaBa, 3a ,ri:a orrpe,ri:e1rnre KO ·

• • . ,

. ·o6cTO.HTeJICTBa MO)l(e ,ri:a ca rrpe,ri:H3BHKaJIH Kom<petmi.H rrpHCT'bII Ha rraHHKa. CJie.n ro&l

·
6HXTe MOrJIH ,ri:a OT6.HrBaTe HJIH ,ri:a eJIHMHHHpaTe rro,n;o6HH o6CTO.HTeJICTBa, 3a ,ri:a
ae s•
C'b3,[(aBaT HeIIpH.HTHOCTH B 6n,ri:er:o;e. I1HTepBeHI:(HHTe, KOHTO HaMaJI.HBaT CKJIOHHOCT'fa K1JI
HerrpH.HTHH TeJieCHH ycer:o;aHH.51 ( cpa3H 1H 2 B ropHaTa ,D;HarpaMa) H3HCKBaT ocnmecTBj{~ .ti· ' .
.
HeTO Ha rrpoMeHH B HaqliHa BH Ha )l(HBOT H B Harnacnte BH. . . t{.

. . <l>a3a 3 OT U:HK'bJia Ha rraHHKaTa e. HHTepHaJIH3aIJ;H.HTa - rrpeKOMepHaTa cpoKycnpaII~

11
. Bopxy BoTpemHoTo coCTO.HHHe_ Ha T.HJIOTO BH. KoraTo yceTHTe rrpH6JIH)l(aBaHeTO aa
 ·..6 CJIPABHHE C IIPHCThIIJITE HA IIAHJIKA 145

aTa, MO)l(eTe .[(a HaMaJUITe HHTepHaJU13a1(JUITa KaTO H3nOJI3BaTe H51K051 OT aKTlIBHHTe

, :· HKH, OIIHCaHH no-HaTaT'hK B Ta3H rJiaBa B pa3.[(eJia ,,CTpaTerHH 3a npOTlIBO.[(eHCTBHe
naffin<aTa B nopBHTe eTanH". Te3H TeXHIIKlI OTBJIHqaT BHHMaHHeTO BlI OT BbTpeillHHTe
eCIDf CHMIITOMH lI HMaT .[(HpeKTeH peJiaKCHparu: ecpeKT. _
• M o)l(e 6n Hali-Ba)I<HaTa npoM51Ha, K051TO 6HxTe MOrJIH .na HanpaBHTe, 3a .na npe.noTBpa-
·af.e ~pncnrra Ha naHHKa, e .na ce HaMecHTe B'hB cpa3a 4 - ToecT, MmKeTe .na ce HayqH:.. ·
. >' J\~.· ne JIHTepnpeTHpaTe HenpmITHHTe TeJieCHlI yceru:aHH51 KaTO onaCHlI lI noTeH1(HaJIHO
a CTpo<flaJIHlI. Bcoru;HOCT HOBHTe lI3CJie,n:BaHH51 B c~ lI AHrJilI51 CTHrHaxa .[(0 lI3BO.[(a,
'eJIITh1lililipaHeTO Ha KaTacTpoqmqHHTe lIHTepnpeTa1(HlI Ha TeJieCHHTe ~HMnTOMlI MO)I(e
.• ,,,_.• ,c.~ ........, .,i~ no.ce6e cil .na npe,n:OTBpaTH npHCT'hna Ha naHHKa. AKO ce HayqHTe .na Bb3npHeMaTe
·"' y_ce)'.J..(aH1?1 KaTO CBeTOBbpTe)l(a, crnraHeTO B rop.[(HTe, ycKopeHH51 nync H TaKa HaTaT'hK KaTO
: .· (f~Jap e.[(HlI TeJieCHlI CHMnTOMH, a He KaTO npH3Ha1(H 3a Ha.[(BlICHaJia onaCHOCT, Bep051THO
-. ;{ meliMaT~ MHoro no-ManKo HJIH HHKaKBH npHCT'hIIH Ha rraHHKa. ToBa He 03HaqaBa, qe Tex-
... . . . .
. _HK.Wit? 3a OBJia.[(51BaHe Ha CTpeca H CTpaTerHHTe 3a cnpaB51He c naHHKaTa ca Ma!IOBa)l(HH;
·_ ... -~· '63Haq a B a'. o6aqe, qe eJIHMlIHHpaHeTO Ha KaTaCTpOcpHqHHTe HHTeprrpeTa1(HH CaMO TIO ce6e
"'cu Mfr~Ke .[(a HanpaBH MHOfO 3a o6JieKqaBaHeTO Ha naHHKaTa.
~-...~-,~
- ,.; ~ ·. ,3a .[(a CH nOMOrHeTe npH npeKbCBaHeTO Ha Bpb3KaTa Me)l(,n:y TeJieCHHTe CHMnTOMH H
.... ·K~l.Ta~cTpo<flHl.JHHTe HHTepnpeTa1(HH, MOJI51 H3nOJI3Bai1Te TpHTe aHKeTH H51KOJIKO CTpaHH1(H
, . no--~ aTaTbK. hopBaTa aHKeTa rrpe,n:cTaBJI51Ba cnHC'bK Ha TeJieCHH CHMnTOMH, KOHTO MoraT
".- aji n P<?BOKHpaT IIpHCT'hn Ha naHHKa. Oo;eHeTe BCeKH TeJieCeH CHMnTOM no CKaJiaTa OT 0 .[(0
~-5 if. 3aBHCRMOCT OT TOBa B KaKBa CTeneH BH 3aC51ra, Kora TO HMaTe naHHKa. BTopaTa aHKeTa
' pp eA9T aBmrna cnHC'bK Ha o6Hqai:JHHTe KaTaCTpocpnqHJI MlICJIH Ha xopaTa, H3na.[(HaJIH B
~ -'-_.;t_ n~HHKa, Ii OTfOBOp Ha HenpH51THHTe TeJieCHH CHMnTOMlI. 01(eHeTe BC51KO OT Te3H KaTac-
·'· "~~-rf?oqmt.J_IDI TBbp.[(eHH51 no CKaJiaTa OT
•. • ~~ i! i :. ~ ( -- ~:.
I .[(0 4 cnope,n: TOBa B KaKBa CTeneH ,n:orrpHHaC51 3a
.
;: ' n p HCTbIIRTe BH Ha naHHKa .
.-~- . l',* ·\:~~·, :_ .i1 H~Kpa.51, H3ITOJI3Bai1Te TperaTa aHKeTa, 3a ,n:a ce BopHeTe H .na CBbp)l(eTe .[(BaTa crru-
t,.. : '~ "c-br<a _
." 3a . BCeKH HeIIpH51TeH TeJieceH CHMnTOM, KOHTO CTe 01(eHHJIH c 4 HJIH 5, rrocoqeTe
- ...,. • r . • ~ '·~--'· '{- . .

. , ,. \' 'J(OHKpeTHRTe KaTaCTpocpnqHH TBop.[(eHH51, KOHTO e Bep051THO ,n:a npe,i::(H3BHKa. HanpHMep,

. · M~:)I(~,,.~~ ~Bbp)I(eTe copu;e6HeHero c ,,IlonyqaBaM HHcpapKT" n ,,II(e yMpa" HJIH cBeTOBbp-
Te~~aJ~ ,,IIJ;e rrpurra,n;Ha" HJIH ,,rn;e H3ry651 KOHTpon". · . .
·'I' . '
_ ·.· ~oraTo npHKJUOqlITe, ru:e HMaTe II0-51CHa npe,n:cTaBa.KOH TeJieCHH c·H MnTOMH H CBbp3a-
. ~"·· .
H c ·rnx KaTacTpocpnqHn HHTepnpeTa1(HH npe,n:H3BHKBaT rrpHCT'hnHTe BH Ha rraHHKa. ToBa
Hau1_1e :Bep051THO ~e BlI nOMOrHe ,z:i;a npeK'hCHeTe cpamnHBaTa Bpb3Ka, K051TO CTe Cb3.[(aJilI
·"Me~· TeJieCHHTe CH CHMnTOMH lI rrorpeIIIHHTe HHTepnpeTa1(HlI. Ilpe3 1(51JIOTO BpeMe, ,z:i;o -
'.g~];_-o rrpaBHTe ynpa)l(HeHHeTo, noMHeTe, qe HUKou om nocol./eHume me.necHu cuMnmoMu
. e e(onaceH. Ko.nKomo u Henpw1mHU oa ca me3U CUMnmoMU, me ca Han'b.llHO 6e106uOHU.
, ·.. \' ~~~O · TOJIKo:Ba Ba)I(HO e ,n:a noMHHTe, qe HUKOR ·om om6eflR3aHume om Bae Kamacmpo-
:; .'·: .~lf ~~ U ~1.UC.llU He e 8RpHa UJlU Jl02Ul./Ha, Oopu Oa cme y6eOUJlU ce6e CU 8 o6pamHomo.
'f.J<q;eon.a _om me1u Kamacmporftu4HU MUCJlU e npocmo no2peiww - HenpaBU.llHO y6ejjc-
.1iu~,_ Om Koemo MO:>ICeme Oa Ce Omopcume. ·.
. ~:KaK ,z:i;a npeKoCHeTe aBTOMaTHqHaTa Bpo3Ka Me)I(,n:y HenpH51THHTe TeJieCHH CHMIITOMH lI
,eB~PIIBTe, KaTacTpocpHqHn MHCJIH? Cne,n:HHTe TPH npou;eca ~e BH rroMorHaT:

\ •;C • 3anncBaHe Ha aJITepHaTHBHH o651CHeHH51 Ha CHMnTOMHTe

... ,

·~.·- : .• .IIpe.[(H3BHKBaHe Ha CMMIITOMHTe

 146 E)J;MbH)J; EOPH J(A CE CIIPABHM C TPEBO)f{HOCTTA H <POEHHTE

Oco3HaBaHe

0C'b3HaBaHeTO Ha CKJIOHHOCTTa BM ,r:i:a B5.IpBaTe, qe 6e306M,[(HM TeJieCHM CMM~TOMM ca

3Hal(M 3a Ha,n:BMCHana orracHocT, e rrnpBata CTbIIKa. Cn3HaHMeTo 3a KOHKpeTHMTe Bp'h3KII
Me)l(,n:y ,n:a,n:eHM CMMIITOMll ll ,n:a,n:eHll KaTacTpoqmqHll MllCJIM, ,[(0 KOeTO Bep05.ITHO CTe ,[(OC-
. TllrHaJIH B pe3yJITaT Ha rrpe,[(HIIIHOTO yrrpa)l(HeHMe, II(e Bll IIOMOrHe ,n:a pa3IIp'bCBaTe onac-
HOCTTa, KoraTO Te3H CllMIITOMll ce IlOJIBJIT B e)l(e,[(HeBMeTO BM.

3anuceaHe Ha a.flmepHamueHu o6RcHeHUR 1a me.flecHume cuMnmoMu

KaTacrpoqmqHMTe TB'bp,n:eHHJ.I, KOMTO rrpaBMTe B OilMT ,n:a o6JICHMTe HerrpHJITHMTe Te-

JieCHll ClIMIITOMlI IIpll rrplICT'bII Ha rraHHKa, rrpoCTO He ca BepmL lfao6II(O He e B51pHo,
HarrpnMep, t.J:e ycKopemrnr rrync MJIH cnpne6neHeTo ce rroJIBJ.IBaT, rroHe)l(e rronyt.J:aBaTe HH-
cpapKT. HHTO CTJ.IraHeTO B r'bp,IJ;HTe lIJilI He,[(OCTMf'bT Ha B'b3,n:yx ce IlOJIBJIBaT, IIOHe)l(e ~e
ce 3a,r:i:yIIIHTe. CBeTOB'hpTe)l('bT H 3aMaiiBaHeTo C'hll(O He 03HaqaBaT, qe II(e rrpHrra,r:i:HeTe
HJIH II(e ,,rrony,r:i:eere". 3a BC51KO oi Te3M Hell(a HMa anTepHaTHBHO o6JicHemre, KoeTo He e
KaTaCTpOcplll!HO lI IlOl.JlIBa B'bpxy cpaKTHTe. AnTepHaTMBHMTe JIOfllqHll o6JICHeHM51 MO)l(e ,n:a
3ByqaT TaKa:

• · YcKopeHHJ.IT rrync n/nnH cnpl(e6neHeTo Haii-BepoJITHO ca pe3y11TaT OT yBennqeHoTo

OT,IJ;eJIJ.IHe Ha a,n:peHaJIHH H aI<TlIBHOCTTa Ha CHMIIaTMKOBaTa HepBHa CllCTeMa, KOIITO
C'bffbTCTBaT II'bpBll51 eTarr Ha TpeBO)l(HaTa peaKI(lIJI. Te3M peaKI(lllI ca qacT OT HOp-
MaJIHll5I Hal.JMH, no KOMTO _TJ.IJIOTO ce crrpaBJI c BCliqKo, 8'b3npueMGHO KaTO 3arr11axa
- re ca t.J:acT OT peaKU:HJ.ITa ,,6nii ce MJIM 6Jiraii". Ilo HHKaK'hB HaqnH He ca orracH11,
,[(Opll ll ,r:i:a rrpo,n:'bJI)l(aT lI3BeCTHO BpeMe. 3,r:i:paBOTO C'bpl(e, HaIIplIMep, MO)l(e ,r:i:a 611e
ycKopeHo t.J:acoBe Hape,n:, 6e3 TOBa ,r:i:a rrpe,r:i:cTaBJIJIBa pncK.

• CTJiraHeTO B rnp,[(HTe H He,[(OCTlif'bT Ha B'b3,[(yx MOraT ,r:i:a 6n,[(aT o6JICHeHM c KOHTpaK-

l(llJITa Ha MYCKYJIHTe OKOJIO rp'b,[(HaTa KyxMHa, KOeTO C'bll(O ce ,[('bJI)l(M Ha 3aCMJieHaTa
aKTHBHOCT Ha cnMrraTHKOBaTa HepBHa cncTeMa. Te3n cnMIITOMM HJIMaT HMII(O o6mo
C'bC 3a,[(yIIIaBaHeTO. rpn)J;HHTe Bll MYCKYJIII He MOraT ,[(a ce CBHJIT ,[(OTOJIKOBa, qe .ua
ce 3a,[(yIIIHTe, He3aBHClIMO KOJIKO HeIIplIJITHO CTJiraHe B r'bp,[(HTe ycell(aTe.

• CneTOBbpTe)l('bT H 3aMaiinaHeTo, o6Ht.J:aMHM CHMIITOMH rrpn TpeBo)KHocT, He ce ,[(bJI-

)l(aT Ha cpaKTa, t.J:e ll(e rrpHrra,r:i:HeTe. Te ca pe3yJi:TaT OT neKo CBHBaHe Ha apTepHIITe B
M03'bKa, Koero BO,[(ll ,[(0 JieKO HaMaJIJIBaHe B l(lipKyJial(lIJITa Ha Kp'bBTa. MaJIKO Bepo-
JITHO e ,n:a rrpHrra,n:HeTe, ,n:opH n ~a cTe cttniro . 3aMaJIHM. IIpnrra,r:i:aHeTo o6nKHOBeHO
ce ,IJ;'bJI)l(ll Ha IIOHH)l(aBaHe B Kp'bBHOTO HaJIJ.IraHe; KoraTO lI3IlllTBaTe rpeBO)l(HOCTT,
Kp'bBHOTO BH Halli.IraHe o6HKHOBeHO ce no8UUW8a rropa,n:H IIOBMIIIaBaHeTO B H_MBOTO
Ha a,n:peHaJIHHa ll B aKTHBHOCTTa Ha CMMIIaTMKOBaTa HepBHa ClICTeMa.

0II(e rro-HerrpaB,n:orro,n:o6Ha e n,n:eJITa, qe cneTOB'bpTe)l('hT M 3aMaiiBaHeTo ce ,n:nmKaT

Ha cpaKTa J q:e ll(e rrony,n:eeTe. Bn3HllKBaHeTO Ha cepH03HlI IICHXMqecKH pa3CTpoiicTB.a
H51Ma Hllll(O o6ll(O c rrplICT'bIIMTe Ha rraHMKa lI CTaBa 3a MHOfO IIO-,IJ;'bJifO BpeMe or
rrpo,n:'hJI)l(MTeJIHOCTTa Ha KOHTO n ,n:a 6nno rrpncT'hII Ha rraHHKa.
 CllPABJIHE C IIPHCT'bIIHTE HA IIAHHKA 147

· Te3H rrpHMepH MoraT ,n:a BM cJiy)KaT KaTo HacoKa 3a C'h3,n:aBaHeTo Ha Banm co6cTBeHH
.. '4epHaTHBHH, HeKaTacTpoqmqmr o6.HcHeHH5I 3a HerrpH5ITHHTe TenecHH cHMIITOMH. Mo)Ke
~~r:u. e Bli 60,n:e OT rr~ma ,n:a rrorne,n:HeTe rrnpmrn pa3,n:en Ha Ta3H rnaBa ,,HaMaJieTe orrac-
focTra", 3a ,n:a li3MliCJIHTe CBOH aJITepHaTHBHli o6.HCHeHH51. 3aIIHCBaHeTO Ha Te3li o65ICHe-
..'rj:.ie 3aCHJili y6e,n:eHOCTTa Bli, qe Herrpli5ITHHTe TeJieCHli CliMITTOMli HaliCTHHa ca 6e3o-
Hli~ a He rrpH3Ha:UH 3a Ha,n:BHcHana orracHocT.
iii·-.···
Biix.Te MOrJIH ,n:a 3arrmneTe anTepHaTHBHHTe 06.HcHeHHJI I:Ia TenecHHTe CHMITTOMH Ha
pTOHt{eTa (7Xl 2 CM) - no e.n:Ho o65ICHeHHe Ha CliMIITOM Ha BC5IKO KapToHqe, HoceTe
~~~TOH~eTaTa B rropTcpeifna CH H rH H3Ba)K,n:aifTe H qeTeTe, KoraTo yceTHTe rroHBaTa Ha
JlMrITOMHTe.

;.,
;llpeou3BUKBaHe Ha cuMnmoMume
... ~ .<::: "·

.- (~t1-mepo4enmUBHa iJeceHCU6UAU3QlfUR)
' .. ' ..
t~ . . .
·~~· E,n:Ho_OT eqnmacHHTe neqemrn 3a rrpHCThIIHTe Ha rraHHKa e yMHIIIJieHoTo rrpe,n:H3BHK-
.;. :•t
(!He Ha TeJieCHli CHMITTOMH, KOHTO MOraT ,n:a rrpoBOKHpaT rraHHKa. MHoro TeparreBTli Ha-
litfai -Ta3li TeXHHKa UHmepo4enmU8HG OeCeHCU6UJLU3Gtf UR, npo4ec HG OeCeHCU6UJLU3G-
. ,."°'· \ ~ .~ . .
fl U/~~- . lj.(lU npU8UK8GHe KoM meJZeCHume CUMnmOMU, C8op3GHU c naHUKama KaTO Te3H,

oc¢qeHH B AHKeTa 1 3a iipHCTbIIHTe Ha rraHHKa. llHTepo:uerrnrnHaTa ,n:eceHCH6HJIH3aI(:Irn

~li;l~~o_BeHo ce oc'hmecrnHBa rro BpeMe Ha TeparreBTHqeH ceaHc. HarrpHMep, aKo TpeBO)K-
H~Te~cliMrrToMH ca CBeTOBbpTe)KbT li He,n:OCTiffbT Ha B'h3,n:yx, TeparreBTbT MO)Ke ,n:a HaKapa
.j!rr~ µa XHIIepBeHTllJIHpa B rrpo,n:'hJI)l(eHHe Ha ,n:Be MHHYTH li IIOCJie p513KO ,n:a CTaHe, 3a
[~iip,JJ7li3BHKa Te3li CliMIITOMli. ToBa MO)Ke ,n:a H3rJie)K,n:a KaTO Heo6HqaifHa li eKTpeMHa Te-
ane~TliqHa rrpo:u;e,n:ypa, Ho Bc'hmHocT e 6e30611,n:Ha H qecTo ,n:ocTa rrone3Ha. AKo KJIHeHT'hT
. ,· t~·~ _,.
e",9}'pa,n:a OT pecm1paTopHo 3a6oJI.HBaHe, xHrrepBeHTHJial(li5ITa B rrpo,n:'hJI)KeHHe Ha ,n:Be MH-
.!~;, e 6e3Bpe,n:Ha. YMlilIIJieHOTO XHIIepBeHTHJIHpalie Bli ,n:aBa B'h3M0)KH0CT oeucmeumeJZHO
' 4. ., • r.~~ ·•. • •

a;·yq~mume HenpURmHume meJZeCHU CUMnmOMU, 6e3 Oa Ce CAYll8G HeUf,O HezamUBHO UJZU

.. il.c.!f.o. Kmoq'hT TYK e .n:a ce yBepHTe OT co6cTBeH orrHT, qe HHIJJ;O y)KaCHO He cne,n:Ba Te-
~1-:~J;;li;n'e""~'~li.re ycern;aHH.H, KOHTo cTe ThJIKYBaJIH KaTo orracHH. MHoroKpaTHOTo rrpe,n:H3BHKBaHe
c~eTOBbpTe)K no T03li HaqliH IIOMara Ha CKJIOHHII51 KbM rraHHKa lIOBeK ,n:a ce y6e,n:H, qe
--1,_ ··._:• ••

eToBnpTe)K'hT He e orraceH.
i:~~O)Ke 6H me liCKaTe .n:a li3IIpo6BaTe TeXHHKaTa 3a rrpe,n:H3BllKBa~e Ha CllMITTOMHTe c
-~$ec~oHaneH TeparreBT, Ko if To HMa orrHT B H3IIOJI3BaHeTo ir. OT ,n:pyra cTpaHa, H.HKOH
_P~~- q~ rrpo6BaJIH Te3H TCXHHKII caMH ll ce ycTaHOBHJill KOJIKO ca IIOJie3Hli. AKO penmTe, l:Ie
K.~I~ ,n:a BKJIIOlIHTe Te3H Texmnrn: B rrporp.aMaTa en, MOJIJI crra3BaiiTe cne,n:HHTe HacoKH:
:)t.. -~.. :-- '

;i~~:·'
~j',1. . _· ~
148 E,[{MbH,[{ EOPH !{A CE CIIPABHM C TPEBO)J(HOCTTA JI </JOEHHTE

AHKema 1 3a npucm'bnume Ha naHuKa

TeAecHu cuMnmoMu

BceKH OT cne,n:HHTe TeJieCHII CHMllTOMH MO)l(e ,n:a Bb3HHKHe rrpH rrpHCTbll Ha rraHHKa.
Mom1, ou:eHeTe BCeKH OT HIX B CbrJiaCIIe c Bb3,L(eHCTBHeTO MY Bbpxy Bae rrpH rrpHCTbIT Ha
naHHKa If o6o3HaqeTe OTfOBOpIITe CH 110 CKaJiaTa OT 0 ,n:o 5 OT,L(JICHO.

·o = HHKaKBO Bb3,I(eHCTBHe 3= CHJIHO Bb3,n:eiicTBIIe

1= JieKO Bb3,n:eiicTBHe 4= Te)!(KO Bb3,L(eHCTBHe
2= cpe,n:HO Bb3,I(eHCTBHe 5= MHOfO Te)!(KO Bb3,n:eiicTBHe

1. IlpHCBHBaHe B CTOMaxa 0 1 2 3 4 5
2. IloTHil ,n:naHH 0 1 2 3 4 5
3. 3aTOITJIJIHe B U:IDIOTO T5IJIO 0 1 2 3 4 5
4. YcKopeH HJIH cirneH rrync 0 1 2 3 4 5
5. TpeMop Ha pou:eTe 0 1 2 3 4 5
6. 0MeKBaHe Ha KOJieHeTe HJIH KpaKaTa 0 1 2 3 4 5
7. BoTpenrno u/unII BbHIIIHo TpenepeHe 0 1 2 3 4 5
8. IlpecoxBaHe Ha ycTaTa 0 1 2 3 4 5
9. Eyu:a B ropnoTo 0 1 2 3 4 5
10. CTJiraHe B rop,n:HTe 0 1 2 3 4 5
11. XunepBeHTHJiaU:HJI 0 1. 2 3. 4 5
12. ra,n:eHe HJIH ,L(HapII5I 0 1 2 3 4 5
13. CBeTOBbpTe)l( HJIH 3aMaliBaHe 0 1 2 3 4 5
14. qyBCTBO 3a HepeaJIHOCT - ,,KaTO HaCbH" 0 1 2 3 4 5
15. Hecnoco6HocT ,n:a MHCJIHTe 5ICHO 0 1 2 3 4 5
16. 3aM'brJieHO 3peHHe 0 1 2 3 4 5
17. qyBCTBO 3a qacTifqHo rrapaJIH3HpaHe 0 1 2 3 4 5
18. qyBCTBO 3a ,L(IlCTaHU:HpaHe HJIH OTHaCJIHe 0 1 2 3 4 5
19. Copu:e6ueHe HJIH Hepe,n:oBeH rrync 0 1 2 3 4 5
20. EonKa B rop,n:nTe 0 1 2 3 4 5
21. lfaTpbnBaHe Ha ,n:naHHTe/CTbITanaTa/JIHU:eTO 0 1 2 3 4 5
22. Cna6ocT 0 1 2 3 4 5
23. CToMaIIIeH ,n:ucKoMcpopT 0 1 2 3 4 5
24. CTy.n:eHII II BJia)!(HII .nnamr 0 1 2 3 4 5
 CJIPABHHE C llPHCT'bIIHTE HA IIAHHKA 149

AHKema 2 3a npucm11nume Ha na1-tuKa

Kamacmpo<fjuzmu MUCllU*

·. '"~~ -~.:,:_..KaTaCTpoqHPIHHTe MHCnH Hrpa.HT Ba)l<Ha pon.H 3a BnomaBaHeTO Ha rrpHCT'bIUITe Ha rra-

'_ ·,-'.)Pia~ Ifarron3BaMKH cKarraTa ,n:ony, OI(eHeTe cne,n;HHTe KaTacTpoqmqHn MHcnn crrope,n; cTe-
~-· ·.. ,.. 'ra,-BKO.HTO BC.HKa OT TJIX ,n:orrpHHaC.H 3a rrpHCT'bIIHTe BH Ha rraHHKa.
· .--·: i,,

3 = ,rt;OCTa
4 = MHoro

1 2 3 4
1 2 3 4
1 2 3 4
.·. : 4.ToBa HHKora H.HMa ,n:a cBopmn
,":,.... ' I., ·: .
1 2 3 4
; s-:Yi<acHo coM H3rrnameH 1 2 3 4
.,,,,,;.' ; . . ,
·.... 6. IIonyqaBaM HHcflapKT 1 2 3 4
"' "· .. '
~

me ~

". 7.. IIpHIIa,rt;Ha ·

... .

1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1, 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4
1 2 3 4

. ... ~anmpaHo OT Bonpoc~K 3a npHCT'hnIITe Ha naHHKa ("Coping with Panic: A Drug-free Approach to
. g ~~th Anxiety Attacks", G. A. Clum. Copyright© 1990 Ha Brooks/Cole Publishing Company, KJIOH Ha
. ; .· ·~ ~onal Thomson Publishing Inc., Pacific Grove, CA 93950). Ily6mn<y1m ce c rro3BoneHHero Ha m,naTem1.
. J!..
··~ .•
150 E,[(MbH,[( EOPH /(A CE CIIPABHM C TPEBO)f(HOCTTA 11 </JOEHHTE

Ce'bp3BaHe Ha meJZeCJ-tume cuMnmoMu

u Kamacmpo<fiul1J-lume MUCJlU

B JUIBaTa KOJIOHa OT):(OJIY rrocoqeTe TeJieCHIITe CIIMIITOMII, KOlITO CTe o:u;eHIIJIII c 5 lIJIH
4 B AHKeTa 1 3a rrpIICThIIIITe Ha rramma. OrriuneTe Hali-HerrpmITHHTe CH TeJieCHH CIIMn~
TOMH e,nHH no emrn. Cne,n; TOBa rrocoqeTe KaTacTpoqrnqHHTe CH TB'hp,neHH51 OT AHKera 2
KOHTO cTe ou;eHIIJIII c 4 IIJIII 3. Ilocol./eme oHe3u Kamacmporf5ul./HU mBopoeHuR, Koumo
'
H·au-BepoRmHo UJe HanpaBume B om20Bop Ha BCeKu om meJZecHume cuMnmoMu. Hanp11-
Mep, ,,ycKopeH _rrync" e TeJieceH CIIMIITOM, KOHTO MO)l(e ,na rrpe,[(H3BHKa KaTaCTpo¢IIlJHH
TB'hp,[(eHII51 Ka TO ,,IlonyqaBaM IIHcpapKT" II ,,rn;e yMpa".

TeneceH CHMIITOM:

TeneceH CHMIITOM: KaTacTpoqrnqHn MHCJrn:

TeneceH CHMIITOM: KaTacTpoqmqmi MHc1rn:

TeneceH CIIMIITOM: KaTacTpoqmqm1 MHCJIH:

 CIIPABJJHE C IIPlfCT'hlllfTE HA IIAHHKA 151

,~/(oHCyAmupaume Ce C AeKapR CU, aKO cme Hao 40 UAU n0003Upame, l/C MO:JICC OQ
· l!Jvtame ¢u3ul/ecKo 3a6oARBaHe, U3KAJOl/BaUfo u3nOA3BaHemo Ha npo4eoypume Ja
·npeiJu3euKeaHe Ha cuMnmoMume. HaITpHMep, He 6HBa ,n;a ce ITo,n;naraTe Ha TpHMH-
:.·'IIyTHa x1mepBeHTHJiau:m1, aKo HMaTe xpoHHqeH ,D;HXaTeJieH npo6neM Ka TO aCTMa HJIH
"eMcPH3eM. Como TaKa He 6HBa ,n;a THqaTe Harope-Ha,n;ony ITO CT'bJI6HTe, aKO HMaTe
··cl;p,n:eqHo 3a6omrnaHe, KoeTo orpaHHqaBa cPH3HqecKaTa aKTHBHOCT. He 6HBa ,n;a H3-
..rfon3BaTe ITpou:e.riypHTe 3a ITpe,n:H3BHKBaHe Ha CHMITTOMHTe H aKO CTe 6peMeHHa HJIH
-~ ~

H.~~-'!"~ eITHJieITcm1.
'~: .
i )3-bnpeKH qe TeXHHKHTe ca 6e3o6H,[(HH, ,z::i:o6pe e 3a Il'bpBH IT'bT ,n;a rH H3ITp06BaTe B
. -'n pHC'bCTBHeTO Ha ITpmITeJI HJIH qJieH Ha ceMeHCTBOTO, 3a ,n;a HMaTe ITO,D;KpeITa H
~- ~acnpqeHHe. AKo ITO,n:Kpemnn:m1T BH qoBeK H3IT'bJIH5IBa ITpou:e,n:ypaTa 3ae,n;Ho c Bae,
ronKoBa ITo-,z::i:o6pe.
-
p5!6Ba ,n:a ITOCTO.HHCTBaTe B li3IT'bJIHeHHeTO Ha BC.HKa ITpou:e,n:ypa ,[(OCTaT'bqHo ,D;'bJI-
r c(raKa qe npe,[(H3BHKaHHTe ycemaHH5I ,[(a 60,[(aT HeITpH5ITHH H/HJIH ,D;a ITpe,n:H3BHKaT
a· . ··· '
~pacTBaHe Ha TpeBO:>KHOCTTa. 06HKHOBeHO 3a TOBa ca Heo6xo,n:HMH OT 30 ceKyH,n:H
):(6 ,UBe MIIHYTH. BHe UCKame .ua CHMYJIHpaTe ,z::i:eiiCTBHTeJIH HTe ycer.u:aHH5I, KOHTO H3-
tlHTBaTe ITPH ITpHCT'bIT Ha ITaHHKa. U:enTa e ,z::i:a ce ITo,n:naraTe Ha HeITpH5ITHHTe Tenec-
Fii yce~aHH5I,
.·
it ~,r-
,[(OKaTO CBHKHeTe c T.HX. Ilo ITpaBHJIO ITpO,D;'bJI)l(aBaiiTe c ITpOI(e,n:ypaTa
o:Kono 30 ceKyH,n:H, cAeiJ KaTo 3a6ene:>KHTe ITOHBaTa Ha HeITpH5ITHH ycemaHH5I H/HJIH
ikeBO:>KHOCT. AKO CITpeTe B MHra, B KOHTO yceTHTe HeITpH5ITHHTe CHMITTOMH, Bepo-
·}lffio~e 3aTB'bp,[(HTe CTpaxa CH OT T5IX.
':tiperiie,[(aiiTe AHKeni.a I 3a npucmonume Ha naHuKa H H,n:eHTHcPHI(HpaiiTe Haii-He-
# pH.HTHHTe 3a Bae TeJieCHH CHMITTOMH. Cne,[( TOBa ITpaKTHKyBaiiTe OHe3H TeXHHKH,
·~9HTO M6raT ,[(a ITpe,[(H3BHKaT ,[(a,[(eHHTe CHMITTOMH. YITpa)l(H5IBaHTe BC5IKa TeXHH-
ia<ri:rn HJIH qeTHpH IT'bTH ITO,[(pe,[(; CJie,[( TOBa ITOBTap5IHTe ITpaK'~HKaTa BCeKH ,n:eH
~ ~:' ITpO,[('bJI)l(eHHe Ha H5IKOJIKO ,[(HH, ,[(OKaTO npecTaHe ,n;a BH TpeBO)l(Ii, c npaKTHKa
:!I~riTOMHTe, KOHTO Ii3IlliTBaTe npH ITpou;e,[(yp1ue, me H3ryfoIT CITOC06HOCTTa CH ,n;a
~~ e,[(H3BHKBaT TpeBO)l(HOCT. ToqHo TOBa u:enHTe. ·
·-....· .r

~~-~
~~_,,.,._ ,

•C

H'HKH 3a npe AH3 BHKBaHe Ha CHMnTOMHTe

} ':., -
FF l<aTo IToJiy"lrnTe pa3perneHHeTo Ha neKap.H CH, ITpo6BaiiTe ,n:a ITpaKTHKyBaTe cne,n;-
me~T TeXHHKH 3a ITpe,[(H3BHKBaHe Ha CHMITTOMHTe:
.;.."• ~

:~nepBeHTHJIHpaiiTe HeITpeK'hCHaTo B ITpO,[('hJI:tKeHHe Ha ,n:Be MHeyn1. ToBa 03Ha"lla-

,{ .ria m1rnaTe ,n;on6oKo H 6np3o c OTBOpeHa ycTa. B Kpa5I Ha ,n:BeTe MHHYTH cTaHeTe.
s;~MITTOMH: CBeTOB'bpTe:>K, ,[(e30pHeHTal(H5I, 3aMaiiBaHe ).
~· ...
.HII.IaHTe ITpe3 CJiaMKa, CTHCKaHKH HOCa CH, B ITpO,[('bJI)l(eHHe Ha e,n:Ha MHHyTa - He
. ~IiiaiiTe ITpe3 HOCa. (CHMITTOMH: He,[(OCTHr Ha B'b3,[(yx, 3a,[(yIIIaBaHe.)

·~~pBeTe Harope Ii Ha,n;ony ITO CT'bJI6HTe B ITpO,[('bJI)KeHHe Ha OKOJIO 90 ceKyH,n:H HJIH

~?K~To ITYJIC'bT BH 3Ha"l!HTenHo ce . ycKopH. CITpeTe, aKo yceTHTe cBeTOBnpTe)l( HJIH
µ)'JIC'bT Bli Ha,[(BHillH 140 y,[(apa B MHHyTa . . Mo:>KeTe C'brn;O ,n:a H3ITOJ13BaTe Benoepro-
.MeTnp HJIH CT'bITeHKa, 3a .n:a ycKOpHTe ITynca CH. (CHMITTOMH: ycKopeH nync, ,n:y1\1:Te-
:.· ~e Ha cnpn;ero.)
· ~·· .,,- '
 152 E,L(MbH,L( EOPH J(A CE CIIPABHM C TPEBO)f{HOCTTA H <POEHHTE

4. BbpTeTe ce - 3a npe,n;notIHTaHe BbB Bbpnn.u: ce CTOJI HJIH TibK OT H3npaBeHo noJio-

)l(emre - OT 30 ceKyH,n;H ,n;o e,n;Ha MHeyTa. He e Heo6xo,n;HMO ,[(a npO.D:bJI)l(aBaTe 45IJia
MHHyTa, aKo yceTHTe c1rneH cBeTOBbpTe)l(. CToiiTe 6JIH30 .D:O cTon HJIH .D:HBaH, 3 a .na
MO)l(eTe JICCHO .n:a CC.[(HCTe. (CllMilTOMll: CBCTOBbpTe)l(, .[(C30plleHTau:mr.)

5. CTerHeTe BCJIKa qacT OT TJIJIOTO CH H 3a,[(pb)l(Te e,z::i;Ha MHHyTa, npe,[(H .n:a OTTIYCHeTe.
(CHMTITOMH: MycKynHo Hanpe)l(eHHe.)

6. 06netieTe TOTIJlll ,n;pexH ll YBCJilltieTe OTOTIJieHlleTO llJlll noce,z::i;eTe B cayHa. (CHMn-

TOM: IIOTeHe.) .

He 3a6paB.sr0:re .n:a npO.D:bJI)l(HTe c BCJIKa OT rrpou:e.D:ypHTe .n:ocTaTbtIHO .D:'hnro, 3a .na

rrpe,[(ll3BllKaTe HeIIpll51THH yce:ru;aHHJI. 11,[(eaJIHO :w;e e, aKO CH II03BOJIHTe ,[(a ll3IIHTBaTe Te3 u
HenpH51THll yce:w;aHll51 ,[(0 30 ceKyH,[(ll, BbIIpeKll qe MO)l(eTe ,[(a 3aTIOtIHeTe c IIO-KpaTbK ne·
pHO,[( IIbpBHJI IlbT. :W:e ll3BJieqete Haii-rOJI51Ma TIOJI3a OT ynpa)l(HeHHeTO, aKO rrpou:e.n:ypara
. HallCTllHa rrpe.[(ll3BllKBa ll3BeCTCH ,IJ;llCKOMqJOpT llJlll TpeBO)l(HOCT. 0THOBO - ll.[(e51Ta e .na
OCb3HaeTe, qe . MO)Ke ,[(a llMaTe HerrpH51THll TeJieCHH CHMIITOMH, 6e3 ,[(a ce CJIYtIH Hemo
y)l(aCHO llJill onaCHO . ,ll;oKOJIKOTO .TOBa e CBbp3aHO c llC.TllHCKHTe CllMTITOMll Ha rram1Kara,
1-rnii-Bep05ITHO :w;e npecTaHeTe ,[(a llMaTe rrpHCTbIIll Ha naHHKa - TOeCT, :w;e CTe B CbCT05IHlfe
,[(a ll3,[(bp)l(HTe HeIIpll51THllTe TeJieCHll CllMIITOMH B HatiaJIOTO Ha rraHHKaTa, 6e3 ,[(a fll Bb3·
rrpueMeTe KaTo orracHH. IloMHeTe, qe MO)Ke ,[(a ce HaJIO)l(ll ,[(a rrpaKTHKyBaTe rrpou:e.n:ypim
3a rrpe,[(ll3BllKBaHe Ha CllMIITOMH MHOro IIbTll, ,[(OKaTO CllMITTOMHTe npecTaHaT .n:a npe.[(H3·
BllKBaT TpeBO)l(HOCT.
Cne.D: Kato cTe rrpe.D:H3BHKBaJIH HerrpHHTHH CHMTITOMH H TpeBO)l(HOCT B rrpO.D:bJDKem1c
Ha 30 CCKYH.D:H, MO)KeTe ,[(a H3TIOJI3BaTe HJIKOJI OT TCXHHKHTe 3a cnpaB51He, KOllTO me Ha·
ytIHTe rro-HaTaTbK B Ta3H rnaBa. Te3H TeXHllKH BKJIIOtIBaT KopeMHO .D:HiiiaHe, noBTap.srne
Ha TBbp.D:eHHH 3a crrpaBHHe, .D:BH)l(eHHe HJIH pa3r0Bop c HJIKoro. BH.e HCKaTe ,n:a H3IIllTaTC
HaIIbJIHO HenpH51THllTe CHMIITOMH H TpeBO)KHOCTTa, 3a ,[(a CBHKHeTe c T51X, HO MO)KeTe ,na
H3IIOJI3BaTe TeXHllKllTe 3a cnpaBJIHe H 3a ,n;a HaMaJIHTe TpeBO)l(HOCTTa. Ilpe,[(H3BllKBaHeTO
Ha CllMTITOMHTe Bll ocurypHBa qy,n:ecHa Bb3MO)KHOCT ,[(a ,[(06HeTe yBepeHOCT B yMemieTO
cu ,n:a ce crrpaBHTe.
A~m aKo TeXHHKHTe He npe.D:H3BHKaT HllKaKBa TpeBO)l(HOCT, ,n:opu B Haqanoro? To~3
MO)l(e ,[(a CTaHe IlOHe no ,n:Be nplltillHll. IlbpBO, 3aIIJ;OTO ce qyBCTBaTe B 6e3orraCHOCT, m ·
IlbJIIDIBaRKH rrpou:e,n;ypara B co6CTBeHH51 CH ,[(OM HJIH B rrpHCbCTBlleT'o Ha curypHH51 qoseJ:.
Bb3MO)l(HO e .n pou:ec'hT Ha npeO!-laMepel-lo rrpe.D:H3BHKBaHe Ha renecHHTe CHMIITOMll ,na BJI ·
,[(a,n:e ycell(aHe 3a KOHTpOJI Ha,[( CTaBaIIJ;OTO, KaKBOTO JlllIICBa rrpn rraHHtieCKll CHTyaumI. 33
,[(a BHeceTe MaJIKO IIO-fOJI51M ,,3ap51,[(" B npoI(e,[(ypHTe 3a npe,[(H3BHKBaHe Ha CllMIITOMHTt.
MO)l(eTe ,[(a npoMeHHTe ycJIOBll51Ta, B KOHTO rH ll3IlbJIH..SIBaTe:

• IIpaBeTe npol(e,z::i;ypnre caMH.

• IIpaBeTe npol(e,n;ypHTe H3BbH .D:OMa HJIH cHrypHOTO MJICTO.

• IIpaBeTe rH, ,n;oKaTo BU3yaAU3upame cpo6niiHa cnT.y au:nH.

ct--- -
• IIpaBeTe rn (HanpuMep xnprrepBeHTHJial(HHTa HJIH BbpTeHeTo ), Kora To Hancnma _· ,
ll3IIpaBHTe rr'pe,n; cpoforiimi CHTyal(ll51 B peaJIHll51 )l(llBOT.
 CIIPABJ!HE C IIPHCTnIIHTE HA IIAHHKA 153

""~·-.·c·.'-o"',.,·la.' ' ~;. ~ecTO rrperropb1IBaM Ha KJrneHTH, KOHTO HCKaT HaITbJIHO ,[(a OBJia,[(e51T cpo6mne CH,
<~HaTeJIHO ,n:a rrpe,[(H3BHKBaT HerrpnHTHHTe CHMITTOMH BbB cpo6HiiHa CHTyarurn (OCBeH aKO
~ e,noreHUHaJIHO onacHo ,n:a ro rrpaB5IT KaTo rrpH rnocpHpaHeTo rro HaToBapeHa MarHcrpana) .
. --~ 3a· no-3a,[(bJI6o1IeHa ,[(HCKYCH.H Ha H3IIOJI3BaHeTO H I10J13HTe OT rrpe,[(ll3BHKBaHeTO Ha
MilTOMHTe BH)l<Te KHHrHTe Ha ,Z::(eiiBH,[( Eapnoy, Mmrien KpacK II ,[(eHHC EeKcpHiin,n:, no-

110·

~ - · ·: k o ce cbrrpoTHBJI5IBaTe HJIH ce 6opHTe c IIbpBoHa1IaJIHHTe CHMIITOMH Ha rraHHKaTa,

.:>10Ba Bepo51THO me rn: BJIOIIIH. Ba:arno e ,[(a He ce crnraTe B oTroBop Ha rranaqecKHTe CHMII-
TO~H· u ,[(a He ce orrHTBaTe ,n:a rH rrporoHHTe KaTo rH rroTHCKaTe. BbrrpeKH qe e Ba:arno ,n:a
. . . ."··'"'·""'"""' ~ ~elicTBaTe, BMeCTO ,[(a 60,[(eTe rraCHBHH (KaKTO OIIHCBaMe ITO-,[(OJiy), rraK He 6nBa ,[(ace 60-
, HTe
c naHHKaTa. B CBOHTe rrorryn5IpHH KHHrH ,,Hope and Help for Your Nerves" (Haoe:JJCoa
. u' ri;MOUJ 3Q Hepeume BU) II ,,Peace from Nervous Suffering" (06.flCK'-lQBGHe HQ HepBHOmo
. · c .padanue) Kneop YniiKc orrHcBa tieTHpHCToIIKOB rro,n:xo,n: 3a crrpaB51He c rraHHKaTa:
~ ,..,.· '
! IC , - . :/ : ~: .' -· • .• · ·
1 ., , • • • ' , •• '.. • ••• lf3npaaeme ce npeo cUMnmoA-turne - ne 6.fuaii.rne om mRx
l . •. >/· ~~"· :~
OmIT'hT ,[(a IlOTHCHeTe HJIH ,[(a H36JrraTe OT IIbpBHTe CHMIITOMH Ha rraHHKaTa e Ha1IHH ,n:a
.".cn,. Kii)KeTe, qe He MO)l(eTe ,n:a ce crrpaBHTe coc cHTyaUH5ITa. B rroBe1IeTo cnyqaH ToBa caMo
,: _srna~IDIBa. Ilo-KoHcTpyKTHBHaTa Harnaca e: ,,,Z::(o6pe, eTo rraK ce cnyqBa. Mora ,n:a rro3BOJI51
, ita. r smOTO CH ,[(a H3I1HTa peaKIJ;HHTe H ,[(a Ce CIIpaBH C TOBa. IlpaBHJI CbM fO II rrpe,n:H".
·- • • > •

.. .:. "..·. n pueMeme onoaa, Koemo mR.llorno au npaau - ne ce 6opeme c nezo .

. -· · ~;:.: · ~ .:'KotaTo ce orrHTBaTe ,[(ace 6opHTe c rraHHKaTa, BHe rrpocTo ce crnraTe, KoeTo caMo 3a-
~4' ~ ~ ..

>·:... , · cnnna TpeBO)l(HOCTTa BM. Bb3IIpHeMaHeTo Ha rrpoTHBorrono)l(HaTa Harnaca - ,n:a ce omnyc-

1 '. ~·· ,"-item_e II ii:a n0380.flUme Ha T51JIOTO CH ,[(a rrpe)l(HBee peaKUHHTe (KaTO Cbpue6HeHe, CT5IraHe B
ro ·~ ,< ', f.~P~HTe, IIOTeHe Ha ,[(JiaHHTe, CBeTOBopTe)I( H 'TaKa HaTaTbK) me BM II03BOJIII ,n:a IIOHeCeTe
, • ' )IIHKaTa MHoro rro-6op30 H JieCHO. KmoqbT e ,n:a HG6.flJOOa8ame CbCT051HIIeTO Ha cpH3HO-
" >

OrH~a B'b36y,n:a B rnJIOTO CH - He3aBHCHMO KOJIKO Heo6H1IaMHO HJIH ,[(HCKOMcpopTHO BH ce

Tpy~a ~ 6e3 ,n:a pearHpaTe CbC 3aCHJIBaHe Ha CTpaxa H TpeBO)l(HOCTTa.
li. . .'

-.~ lloneceme ce c BoAHama na nanuKama, aMecmo oa ce onumaame

."_ .oa·cu npo6uaame nom npe1 neR.
;, ~ebp YHiiKc rrpaBH pa3rpaHHtieHHe MC)l(,[(y n'bpBul.f.eH cmpax II Bmoputt_eH cmpax.
' PBH~H51T CTpax ce C'bCTOH OT cpH3HOJIOrHtIHHTe peaKUHH B OCHOBaTa Ha rraHHKaTa; BTO-
H~T CTpax Bb3HHKBa, Kora To 3aIIOtIHeTe ,[(ace 6oHTe OT TC3H peaKUHH qpe3 H3IIJiaIIIeHH
. .IT~. ~aT·o ,,He_Mora ,n:a ce crrpaB.5I c To Ba", ,, Tp516Ba ,n:a ce H3M1>KHa OTTYK Be.ri:Hara!" HJIH
' ''. ' n .. ~ ~ aKo. .ri:pyrHTe .BH,[(5IT KaKBO CTaBa c MeH!" BbrrpeKH qe He MO)l(eTe ,n:a HarrpaBHTe KOH
. ·., :, ...· . ae~·KaKBo 3a I11~pBH1IHH5I CTpax, 6mne MOfJIH ,[(a eJIHMHHHpaTe BTOpHqHif51 KaTO OCTaBHTe
~'!:?IDIHeTo Ha Bb36y,n:a ,n:a cne,n:Ba CB05I XO,[(, BMCCTO ,n:a ce 6opHTe HJIH ,n:a pearHpaTe C'bC
~· Ha Hero. Mo)l(eTe ,[(a He ce rrnaIIIHTe OT TenecHHTe cli peaKUHH, a ,n:a rH ocTaBHTe II
c~ Ka3BaTe OKypa)l(aBaID;H Heru;a KaTO ,,11 TOBa ru;e MHHe", ,,:m:e OCTaB51 T5IJIOTO CH ,[(a CH
'f~mn pa6oTaTa H me ro rrpeo,[(oJie5I" HJIH ,,CrrpaB.HJI CbM ce c TOBa rrpe,n:II, Mora ,n:a ce
n,R~~SI H cera". B cne,n:BaID;H51 pa3;:i:e11 ,[(aBaMe CIIHCbK Ha TaKHBa II03HTHBHH TBbp,[(eHH51. '
 154 E)J;MbH)J; EOPH J(A CE CIIPABHM C TPEBO)J(HOCTTA H <J>OEHHTE

H31wKaume
IlaHHKaTa ce )l'bJDKH Ha BHe3arreH rrpHJIHB Ha a.D,peHaJIHH. AKo ocTaBHTe rrpe.D,H3BHKa·
HHTe OT T03H rrpmnm TeJieCHH peaKI(HH ,I(a CJie,I(BaTCB05I XO,I(, rOJI5IMa qacT OT a.D,peHCUIHHa
ll(e 6n.D,e MeTa6omI3HpaH H pea6cop6npaH 3a TPH ,I(O rreT MHHY™· II(oM TOBa cTaHe, ~e
ce rroqyBCTBaTe rro-.D,o6pe. flpucmonume Ha naHuKa ca 02paHulf.eHu 808 8peMemo. B
IIOBeqeTO cnyqan rraHHKaTa ,I(OCTHra CB05I m~K H 3arroqBa ,I(a HaMaJI5IBa caMO 3a H5IKOJIKo
MHHyTH. Bep05ITHO ll(e OTillYMH 6'bp30, aKO He 5I BJIOIIIaBaTe KaTO ce 6opHTe c He5I HJIH KaTo
pearttpaTe C'bC 3ac1rneH CTpax (rrpe.D,H3BHKBallKH ,,BTOpHqeH CTpax"), Ka3BallKH CH ITJiallle·
ll(H Hell(a.

lfarrOJI3Ball:Te llifKOH HJIH BCHqKH II03HTHBHH TB'bp.D,eHH5I, ,I(a,I(eHH .uony, 3a ,I(a KYJITHBH·
paTe Harnaca Ha rrpneMaHe, ,,,I(a ce rrycHeTe no TeqeHHeTo" H .D,a ocTaBHTe BpeMeTo Ha na·
HHKaTa ,I(a OTMHHe. MmKe ,I(a BM e OT IIOJI3a ,I(a IIOBTapHTe e,I(HO H C'bll(O TB'bp.D,eHHe OTHOBO
H OTHOBO rrpe3 IlnpBHTe MHHyTa-,I(Be CJie,I( IIOHBaTa Ha rraHnqecKHTe CHMIITOMH. Mo)l(e
C'bll(O ,na rrpaBHTe ;:\nn6o.KO KopeMHO ,I(HlliaHe 3ae,I(HO c IIOBTap5IHeTO Ha TB'bp,I(eHHeTo. AKO
.D,a.D,eHo TBnp.D,eHue BH oMpn3He HJIH rrpecTaHe .D,a .D,ell:cTBa, rrpo6Ball:T_e .D,pyro.

• ToBa ycell(aHe He e KOMcpopTHO HJIH rrpH5ITHO, HO Mora ,I(a ro rrpHeMa.

• Mo)J(e .D,a mrrnTBaM TpeBO)J(HOCT H rraK ,na ce crrpaBH enc cnTyal(HHTa •

• Mora ,na ce crrpaB5I c Te3H CHMITTOMH HJIH ycell(aHH5I.

• lliMa HHII(O crreIIIHO. Mora_CITOKOllHO ,I(a IIOMHCJI5I KaKBO Tp5I6Ba ,I(a HarrpaB5I .

• ToBa Hee HaH-JIOlliOTO, KOeTO MO)J(e ,I(a ce cnyqH.

• II(e ro rrpneMa u ll(e u3qaKaM TpeBO)J(HOCTTa .D,a HaManee.

• ToBa e B'b3MO)J(HOCT ,na ce Hayqa ,na ce crrpaBHM c'hc cTpaxoBeTe -cn.

• IlpOCTO ll(e OCTaBH T5IJIOTO ,D;a CH CBbpIIIH pa6oTaTa. ToBa ll(e OTMHHe.

• II(e ro IIOHeca - HHMa 3all(O ,D;a II03BOJI5IBaM ,I(a Me H3HepB5I.

• 3acny)J(aBaM .n;a ce qyBCTBaM .n;o6pe.

• Mora .D,a oT,n;enH Heo6xo.D,HMOTO BpeMe, 3a .n;a ce oTrrycHa H penaKcttpaM.

• lliMa HY)J(.D,a .D,a ce rrpurnrropBaM. Mora .D,a HarrpaBJI ManKa CTorrKa Harrpe.n;, Koraro
perna.

• Ou:en.sIBaJI C'bM OT TO Ba rrpe,D;H, ll(e OI(eJie5I H T03H II'bT.

• Mora ,I(a U3ITOn3BaM CTpaTefHllTe 3a crrpaBJIHe H .n;a OCTaBH TOBa .n;a OTMHHe .

• Ta3ll TpeBO)l(HOCT HHMa .n;a MH HaBpe,n:ll - ,D;Opll H .n:a He e rrpll5ITHa.

• ToBa e caMo TpeBO)J(HOCT - HJIMa .D,a ir rro3BOJIH .n:a Mll ·B o3,n:ell:cTBa.

• H:Hll(O cepU03HO H5IMa .n:a Ml! ce cnyqH.

--------·----- -·-H~ - ·-·-·-,,· - - --- - "·------ --·-·---··--·"".,. ,. ,..-----·- ---·------- -----

 CllPABJ/HE C IIPHCT'bIIHTE HA IIAHHKA 155

·~·; AKo ce ~op.H II corrpoTIIBJI.HBaM, TOBa H5IMa ,n:a MII rroMorHe - TaKa '1e rrpocTo Il(e ro
·,, oCTaB5I ,n:a OTMIIHe.

"'. ToBa ca caMO MllCJill - Hee peaJIHOCT.

".: lliMaM Hy){(,n:a OT Te3II MIICJIII - Mora ,n:a II36epa pa3JIII'1Ha Harnaca.

·- ~-- ··'-

~ He ce TpeBmirn - 61>,n:II Il(aCTJIIIB. (lfarron3BaiiTe TOBa TBop,n:eHIIe, 3a ,n:a BHeceTe

~ ; - .

?.-.,,.,..~.,..,..,":':';.:.; eneMeHT Ha neKoTa IIJIII xyMop.)

i· ,

.L

~O RMaTe qeCTll 11pllCT'bl1ll Ha rraHIIKa, C'bBeTBaM Bll ,n:a rrpeITllllleTe JII06IIMIITe Cll
'
. p;i~~.IDI 3a crrpaB.HHe Bopxy KapTOH'1eTa II_,n:a rII HOCIITe B '1aHTaTa IIJIII rropnpeiina ell.
' :mBa,l(~T~' .KapTOH'1eTO ll ro rrpoqeTeTe rrpll 1105IBaTa ·Ha CRMITTOMll Ha rraHIIKa.

c''"'·:~ "' -

~3cneABaMTe np0"13XOAa Ha npHCTbnMTe Ha naHMKa

.~. ·: ·" .' ~ ;f ::~:· ~~--~
·. · · .''.' ,,._. ~, ·:.me trnna.neeTe no-,n:o6pe rrpIICT'hITIITe ell Ha rraHIIKa Ka To II3cne,n:BaTe o6cT05ITencTBaTa,
' ' . v.
· ' .. :~.. JCOH~<;> ; o9irKHOBeHo rII rrpe,n:IIleCTBaT. AKo cTpa,n:aTe OT aropac1Jo6II5I, Bepo5ITHO no3HaBaTe
. ·.. ~ ,.·_·T~J.L~06CTOSITeJICTBa MHOfO ,n:o6pe. 3HaeTe, HarrpIIMep, qe e HaH-BepmITHO ,n:a 'nonyqIITe
. cTh.rr ·Ha rraHIIKa, aKO CTe ,n:aneq OT ,n:OMa Cll, IIlOqmpaTe ITO MOCT llJIII ·Ce,n:IITe B peCTO-
H~Il ; aTOBa CllCTeMaTllqHo OT65IrBaTe Te3ll CIITya~IIII. AKO llMaTe CllOHTaHHll rrpIICT'bllll
.u·~HHka, KOllTO ce ll05IB5IBaT KaTO rpoM OT 5ICHO He6e, MO){(e ,n:a Bll e OT IIOJI3a ,n:a cne,n:IITe
'.l tOHBaTa HM B TeqeHIIe Ha ,n:Be ce,n:Mll~ll ll BHIIMaTeJIHO ,n:a OT6eJie){(llTe KaKBO e CTaBaJIO He-
. . •,," .o ~~y~~TBeHO -
KaKTO ll H.HKOJIKO qaca - rrpe,n:II BCeKll OT TSIX. Mo){(e ,n:a OT6eJie){(IITe ,n:aJIII
. -.- .· HRfoe OT 'cne,n:HIITe ycJIOBll5I He B'h3,n:eiicTBa Bopxy Bep05ITHOCTTa ,n:a ll3rra,n:HeTe B rraHIIKa:
. . ·~~,~~:~~-.. ~.
~f\'·:.
:e J io.n; cTpec JIII 6.HXTe?
':' CaM Jlll 6ID:.Te llJill c H.HKOro?
~- ' '

~· #;~o
,.,·...._ j_ -
CTe 6IIJill c H.HKOfO - c po,n:HIIHa, rrpIDITeJI llJill Hell03HaT?

· : -~ <B KaKBo HacTpoeHIIe 6.HXTe rrpe3 H.HKOJIKOTO qaca rrpe,n:II rrO.HBaTa Ha rraHIIKaTa? Tpe-
·..··:'~.mirno? IlOTllCHaTo? Pa3B'bJIHyBaHo? To){(HO? rHeBHO? ,L.l;pyro?

~- _lhrnxTe JIII HeraTIIBHII IIJIII yrrnallleHII MRCJIII ToqHo rrpe,n:II ,n:a II3rra,n:HeTe B rraHIIKa?
~.;,.
1 ...
· ~ ," YMopeim JIII 6.HXTe IIJIII oTrroqIIHaJIII ?
.,,,.,.... ..

' M:ni:HTBaXTe Jlll H.HKaKBO qyBCTBO 3a 3ary6a?

..,.
~ .F ?Pell(o JIII Bll 6_ellle IIJIII cTy,n:eHo?
. ~ ·' HecnoKoiiHII JIII 6.HXTe IIJIII crroKoHHII?

:.~~~__-KmicyMIIpaxTe JIII KocpeIIH IIJIII 3axap Herrocpe,n:crneHo npe,n:II rr6.HBaTa Ha naHIIKa'fa?

. ·~· ~a Jlll HJIKaKBll ,n:pyrII o6cT05ITeJICTBa, CB'bp3aHll c naHIIqecKIITe Bll peaKU:llll?
156 E,[(MbH,[( EOPH /(A CE CIIPABHM C TPEBOJKHOCTTA H </JOEHHTE

Mo)KeTe ,n:a H3rron3BaTe ,l(1-1eBHUKa Ha naHuKama, KOHTO cne.[(Ba, 3a .[(a cne,n:HTe Bce 1n 1
rrpHCTbil H a rraHHKa B TeqeHHe Ha ,n:Be Ce.[(MHI(H. HarrpaBeTe CH KOIIR5I H ITOII'bJIBaihe no'
e,n:HO 3a BCeKH OT,n:eneH rrpHCT'bil Ha naHHKa. 0TrOBap5IiiTe Ha BCHqKn B'bilpOCH 3a I(emi.a
.[(eH OT C'b6y)l(,n:aHeTO BH ,n:o MOMeHTa Ha naHHKaTa. AKO nonyq1ne rrpHCT'bITa Ha namrI<a
npe3 HOII(Ta, OTfOBOpeTe 3a ,n:eH5I, rrpe.[(XO)l(J_:(all( HOII(Ta.
KaTo H arrpaBHTe ycHJIHe ,n:a 3anHcBaTe npHCT'bITHTe CH Ha namIKa H BHIIMaTeJIHo .na
Ha6JIIO,[(aBaTe o6cTO.HTeJICTBaTa, KOHTO ycToiiqHBO fII rrpe.[(llieCTBaT, BIIe npaBHTe Ba)lrna
CT'hITKa. HayqaBaTe, qe He e HY)l(HO ,n:a 61>,n:eTe nacIIBHa )l(eprna Ha co6nTIIe, KoeTo H3Die)l(-
.[(a e HaII'bJIHO H3B'bH BaIIIH.H KOHTpOJI. BMeCTO TOBa MO)l(eTe ,n:a 3aITOl.IHeTe ,n:a rrpoMeIDne
o6cTO.HTeJICTBaTa OT BCeKH,n:HeBHeTO CH, 3a ,n:a HaMaJIHTe 3Haq1ueJIHO Bep05ITHOCTTa .na
IIOJIY'lJHTe rrpHCTbil Ha rraHHKa.

Hay1.1eTe ce Aa pa3n03HaeaHe paHHHTe CHMnTOMH

Ha naHHKaTa
C rrpaKTHKa me ce Hay'lJIITe .n;a H,n:eHTIICPIIUIIpaTe 3Hal(IITe, qe MO)Ke ,n:a rronyqIITe rrpnc-
TbIT Ha rramIKa. IlpH H.HKOH xopa TaK'bB 3HaK e BHe3aIIHOTO ycKOp.HBaHe Ha rrynca. 3a ,n:pyrn
MO)l(e ,n:a 60,n:e CT.HraHe B r'hp,n:IITe, H3IIOT.HBaHe Ha ,n:naHIITe HJIH ra,[(eHe. TpeTH Mmr<: e ,na
ycell(aT JieK CBeTOBopTe)l( IIJIH ,n:e30pHeHTal(mI. IloBeqeTO xopa HMaT IDIKaKBH npe,n;yrrpe-
JJ:IITeJIHH CHMITTOMH, rrpe,n:H ,n:a JJ:OCTHrHaT ToqKaTa, OT K05ITO HJIMa BpbI.JJ;aHe Ha3a,n:, KOraTO
rrpHCT'bffbT Ha rraHHKa e HeH36e)l(eH. .
Mo)KeTe ,n:a pa3rpaHH'lJaBaTe pa3JIIIqHIITe HIIBa MJIH CTerreHH Ha TpeBO)l(HOCT, BO,[(envr
,n:o rraHHKa, KaTo H3ITOJI3BaTe CKanaTa Ha TpeBO)l(HOCTTa.

' /{fteBHUK Ha naHUKama

IlorroJIBaiiTe no e,n:HH cPOPMYJI5Ip 3a BCeKH npIICT'bil Ha naHIIKa B rrpO,D:'bJI)l(eHIIe Ha )J.Be

ce,n:MHI(li.

,D;aTa:

Ilpo,n'bJI)l(HTeJIHOCT (MHHYTH):

llHTeH3HBHOCT Ha rraHHKaTa ( oueHeTe OT 5 ,n:o 10 Ka To H3IIOJI3BaTe CKa1wma Ha nanu-

Kama, KO.SITO cne,n:Ba):
 ~ 6~ CIIPABHHE C IIPHCT'bIIHTE HA IIAHJIKA 157

p~iJwecmaalllu o6cmoJZmeAcmaa
.,,:f,. .
i > l{H:ao Ha crpeca rrpe3 H3Mirnamrn ,n:eH ( ou;eHeTe or 1 ,no 10 Karo 1 e HaM-HHCKOTO
'o ~~;qipeca, a 10 - HaM-BHCOKOTO):
L

r
L
~Aiw ere 6mrn c H5!Koro - c po,n:HHHa, rrpmiren, Herro3HaT?
\ ·-q . •. . - -

··,,;.·~ . .

.. '" ...... ,...!{1Ba,m ero HacrpoeHne rrpe3 rpnre qaca, rrpe,n:H rrpncrhrra Ha rraHHKa. TpeBO)KHO _ __
·,,·~·!! .. . · _,<·, ~-~H"!· ...... ,

- - - - Pa3B'bnHyBaHO - - - - rHeBHO - - - - T'b)KHO - - - -

• 05IXT~ nn H3IIpaBeHH rrpe,n: rrpe,n:H3BHKaTencTBO _ _ _ _ _ _ _ _ _ _ _ _ _ _ __

:).. .

----------------------- ?
; I1Maxie nn HeraTHBHH HllH yrrnaIIIeHH MHCllH, rrpe,n:H ,n;a H3IIa,n:HeTe B naHHKa?
.. ........
t1-- \. '·(,...

He AKo ,n;a, KaKBH MHcnH? ____________

- - - - - - - HllH OTrroqnHanH? --------

- - - - - ' cry,n:eHO - - - - ium HHKOe OT ,n;BeTe ____ ?

- - - - - He -----

------ He -------

P~~yr\.mpaxre nn KocflenH nnn 3axap B paMKHTe Ha oceM qaca, rrpe,n;n ,n;a H3rra,n:HeTe
~, ~amiKa? ,D;a He AKo ,n:a, B KaKBO KonnqecTBo? ________
158 E,[(MbH,[( EOPH ,l(A CE CIIPABHM C TPEBO)J(JIOC!TA 11 <POEH11TE .

CKaJZa Ha mpeeo:JK:Hocmma

7-10 CUJ1eH npucmon Ha naHuKa BcIPIKH CHMITTOMH OT HHBO 6 ca 3aCHJieHH; Y)l(ac·,

cTpax, qe me rrony,[(eeTe mrn: me yMpeTe; HMnync
,[(a H3foiraTe.

'6 YMepeH npucmon Ha naHuKa Cbpne6HeHe; 3aTpy,[(HeHo ,[(HIIIaHe; qyBcrno 3a

,n:e3opHeHranm1 H ,n:HcTaHnHpaHocr (ycer:u;aHe 3a
HepeaJIHOCT); rraHHKa B OTfOBOp Ha ycemaHeTO 3a
3ary6a Ha KOHTpOJI.

5 Hal.la.llHa naHuKa CbpD;eTo ,n:yMKa H 6He HepaBHOMepHo; 3aTpy;t·

HCHO ):(HIIIaHe; 3aMaJIHOCT HJIH CBeTOBbpTe)K; OT·
qeTJIHB CTpax OT 3ary6a Ha KOHTpon; HMnync .nn
H3forrare.

4 Oml.lem.lluea mpeBO:>ICHOcm Ycema'.He 3a ,n:HcKoMcpopr HJIH ,n:e3opHeHTar.vrn;

ycKopeH rrync; MycKynHo Harrpe)l(eHHe; 3arroirnarc
,n:a ce qy,n:HTe ):(a.JIM me 3aIIa3HTe KOHTpOJI.

3. YMepeHa mpeeo:>JCHocm lbmITBaTe ,[(lICKOMcPOPT, HO Bee ome ce KOHTpO·

nnpaTe; rryncbT ce ycKop.HBa; ):(HIIIaHeTo e yqecrc·
Ho; IIOTHH ,n:namL

2 HeKa mpeeo:>1CHocm CToMaIIIeH ,n:HcKoMcpopT; MYCKYJIHO Harrpe)l{em1c;

IIO,[(qepTaHa HepBHOCT.

1 C.1La6a mpeeo:>1CHocm 0Th'.UlliaBam IIplICTbII Ha rpeBO)l(HOCT; JieKa HepBHOCf·

0 Pe.1LaKca4uR CrroKoiicTBHe; qyBCTBO 3a KOHTpon H rroKoli.

. e
CHMIITOMlITe Ha pa3JillqHHTe HHBa Ha Ta3ll CKaJia ca TlIIIlfqHH, BbIIpeKH qe MO)l{e ,na It ,..... ,,... ..,,..::c
CbOTBeTCTBaT HarrbJIHO Ha BaIIInTe. Ba)l(HOTO e ,[(a ycTaHOBHTe KaKBO rrpe,n:cTaBJIJIBa 3a eat
HHBO 4. ToBa e ToqKaTa, B KOJITO - KaKBlITO lI CHMIITOMli ,[(a ll3IIHTBaTe - yceUJame, qe K{)ll". '
o~ ... .
mpO.ll'bm BU Hao eamume peaKlJUU 3anOl.l8a oa HaMa.ll.fl8G~ ,ll;o HHBO 3 BKJIIoqHTeJIHO M ~·- i I ..

,[(a ce tJYBCTBaTe MHOfO TpeBO)l(Hll ll HeCIIOKOHHll, HO ycemaTe, qe ce crrpaBJITe. OT HIIBO i- . ·~

HaTaTbK 3arroqsaTe ,n:a ce qy,n:HTe ,n:anH me ce crrpaBHTe CbC cTaBamoTo, a ToBa Mo)l(e 11
3aCHJIH rraHHKaTa. C rrpaKTHKa me ce HayqHTe ,n:a ce ,,ynaBJITe" - ,n:a crrHpaTe rratt:airec1<ats
 ',:'" 'it_-."' .
-~.; ~~'k 6 ·~ cJIPAB5IHE C IIPHCTbIIHTE HA IIAHHKA 159
• I I~

·;. RH, ~peou TH ,[(a ,[(OCTJffHe ,[(0 TOqKaTa, OT KO.HTO H.HMa Bp'bIIJ;aHe. KoJIKOTO rro-BeIIJ;H
·. gere B pa3II03HaBaHeTO Ha rrpe.n;yrrpe,[(HTeJIHHTe 3Hal(H Ha IIaHHKaTa (,[(O HHBO 4 ITO CKa-
. . '.}, TOJIKOBa rro-roJI.HM KOHTpon IIJ;e HMaTe Ha,[( rraHH-Y:eCKHTe CH peaKI(HH. 0T6eJie)l(eTe
. aJil CTpaHHI(a c KJiaMep HJIH no H.HKaK'bB .n;pyr Ha-Y:HH, T'bH KaTO -Y:CCTO IIJ;e rOBOpHM 3a
-~ lt~rrla Ha mpeBO;JICHOCmma TYK H B CJie,[(BaIIJ;HTe rnaBH.

'
-T~~TerMPll
.
3a cnpaB.HHe H npOTHBOAeMCTBMe -
a naHMKaTa B paHHMTe eTanM
~· ! } ;-~~ '.·

'. tl1>pbo Tp.H6Ba ,[(a ce Hay-Y:HTe .n;a H,[(eHTHcPHI(HpaTe co6CTBeHHTe CH rrpe.n;yrrpe,[(HTeJIHH

... · i\ i(li.~ 3a)roTeHI(HaJieH rrpncThrr HC:t rraHHKa. KoH ca BalllHTe cHMIITOMH 3a HHBO 4? Cne,[(
. ' ·' ~ . , r~, • ..
· . ~. p ·orw3~aeTe Te3H 3Hal(H, Tp.H6Ba ,[(a Hanpaeume HeUf-o no B'hrrpoca. )l;a ce 6opHTe c
- . rHKha" He e ',[(06pa H,[(e.H, HO ,[(a He rrpaBHTe HHII(O ~ rrpOCTO .n;a OCTaBaTe rraCHBHH MO)l(e
··3c·6iri~ iro-6e3IlOJie3HO. Hali-,[(o6poTO perneHHe e ,[(a H3IIOJ13BaTe H3IIHTaHHTe CTpaTerHH
cri'P. ~lB:~rne.- ' .
· .AI<o cTe ycrrenH ,[(a 3a6eJie)KHTe paHHHTe CHMIITOMH Ha rraHHKaTa, rrpe.n;H Te ,[(a H3JI.H-
H3no):( l<oHTpon (rrpe,[(H ,[(a .,[(OCTiffHaT H rrpeBHillaT HHBO 5), H3IIOJ13BaHeTO Ha BC.HKa
' JI~~~~~HTe CTpaTerHH 3a crrpaB.HHe MO)Ke .n;a rrpe,[(OTBpaTH HCTHHCKH.H rrpHCT'bil Ha
· ~- :t.,.;"[!__r-~ ':. . ,
UtmKa.'-·· ? - , , ·
.,, .... '·' ·r ,·,.,.·.

r !];.-" '"1_J"j ~ ··-· ·'·

$~19 -~a6aBHTe ,[(HlllaHeTO CH H ,[(HlllaTe OT KopeMa MO)l(eTe ,[(a crrpeTe ,[(Be OT peaK-
gl},~ Te, CB'bp3aHH c peaK[(H.HTa ,,6Hii ce HJIH 6.Hraii" ~ ycKopeHOTO ,[(HlllaHe H CT.Hra-
HeTo' Ha MYCKYJIHTe B rp'b,[(HHTe BM cTeHH. Cne.z:i; i:pH HJIH -Y:eTHpH MHHYTH 6aBHo H
·"'~"~ . . .
. i; J~.~!l\.1:H-Y:HO KOpeMHO ,[(HlllaHe BepO.HTHO IIJ;e yceTHTe, -qe CTe 3a6aBHJIH ,,HMrrynca ,[(a
.. .> rro6er:HeTe"' KOHTO e 3arrJialllBaJI ,[(a H3Jie3e H3IIO,[( KOHTpOJI.
~~ <:w . '

.. ii])~BHOTO KOpeMHO ,[(HlllaHe, oco6eHo rrpe3 HOCa, MO)l(e ,[(a OTCJia6H CHMIITOMHTe Ha
-·~·.I · ~ifnepBeHTHJial(H5I, crroco6HH ,[(a rrpe,[(H3BHKaT HJIH BJIOillaT IIpHCT'bila Ha rraHHKa.
:r ~BeTOB'bpTC)l('bT, ,[(C30pHeHTa1(M5ITa H H3Tp'bIIBaHeTo, CB'bp3aHH c XHrrepBeHTHJia[(H-
' . ,~Ta, ca pe3yJITaT OT 6'bp30TO H IlJIHTKO ,[(HlllaHe OT r'hp,[(HTe. TpH HJIH -Y:eTHpH MH-
;@ TH 6aBHO KOpeMHO ,[(HIIIaHe CI1Hpa rrpo[(eca H eJIHMHHHpa CHMIITOMHTe Ha XHrrep-
,::.: BCHTHJial(mI •
lT . , .)' •
t ··. ' - '.'

.. C?.rJieJ(HeTe pa3,[(ena 3a KopeMHOTo ,[(HlllaHe B Dwea 4, KaKTO H yrrpa)KHeHHHTa K opeM-

_Y.waue H YcnoKORBaUf-o ouuwHe. lfa6epeTe rrpe.n;rro-Y:HTaHoTo yrrpa)KHeHHe H ro rrpaK-
~aii!e no rreT MHHYTH BCeKH ,[(CH, ,[(OKaTO ro OBJia,[(eeTe. (BceKH,[(HeBHOTO rrpaKTHKyBa-
fl. I<6peMHo ,[(HlllaHe IIJ;e BH rroMorHe ,[(a CBHKHeTe .n;a ,[(HlllaTe rro-.n;'hn6oKo.) Cne,[( KaTo
9~?BCTBaTe yBepeHH B ,[(a,[(eHaTa TeXHHKa, H3IIOJI3BaliTe 5I BCeKH II'bT, KOraTO yceTHTe
o~~_LJaJIHHTe CHMIITOMH Ha rraHHKaTa. IloMHeTe ,[(a rrpaKTHKyBaTe 6aBHO KopeMHO ,[(H-
~. . -
160 E,[(MbH,[( EOPH /(A CE CIIPABHM C TPEBO)J(HOCTTA H </JOEHHTE

UiaHe B rrpOJJ:'hJDKemre Ha TPM .n:o rreT MlIHYTII, JJ:OKaTO yceTMTe, qe rramrqecKHTe CHMnro.
MM 3arroqBaT .n:a oTcna6BaT. AKo caMoTo .n:mcaTenHo yrrpa)l(HeHHe rrpe.n;H3BHKa 3aMaliBaae
crrpeTe 3a 30 ceKyH,n:II H rrocne rrpo,n;'hmKeTe . '
,[(pyra rrpaKTHKa, K05ITO rroMara Ha H5IKOH xopa ,n;a crrpaT rraHHKaTa, e rrpocTo .n:a noe.
MeTe JJ:'hJI60KO B'h3,n;yx M ,n;a ro 3a,D;1>p)l(HTe B'h3MO)l(H0 HaH-,D;'hJifO B MOMeHTa, KOraTo ycen1-
Te l105IBaTa Ha rraHIIqecKHTe CHMITTOMII. AKO H cne.n: TOBa rrpO,D;'hJDKaBaTe ,n;a ce qyBCTBare
TpeBO)l(HlI, IlOBTOpeTe rrpo:ue,n;ypaTa ,D;Ba HJIH TpII Il'hTH.

lloemapRiime cu no3umueHu meopoeHUR

E.n;Ha OT OCHOBHMTe :uenM Ha Ta3H rnaBa e ,n;a rro,n;qepTae pomITa Ha HeraTHBHmI B'bTpe·
UieH MOHOJIOr 3a 3aCHJIBaHeTO Ha rrpHCT'hITHTe Ha rraHHKa. ,[(oKaTO cPH3HqecKHTe TeJieCH U "" .
peaKI.J;HII, CB1>p3aHII c rraHIIKaTa (rrnpBHqeH CTpax) MOraT ,n;a ce l105IB5IT KaTO rp'hM OT 5ICHO
He6e, BalliaTa eMO:UIIOHaJIHa peaKI.J;H5l Ha Te3H Tenecm1 CHMITTOMH (BTOpHqeH CTpax) He
MO)l(e. T5l noqHBa Bnpxy OHOBa, Koemo cu KQ38ame 3a Te3M CHMITTOMH. AKO CH Ka)!(eTe,
qe cPH3IIOJIOrHqHHTe CHMITTOMII ca y)l(aCHH H MHOfO CTpalliHH, qe He MO)l(eTe .n:a rH H3,U'hp·
)l(aTe, qe r.:ue 3ary6MTe KOHTpon HJIH qe MO)l(e ,n;a yMpeTe, m:e rrpe,n;H3BHKaTe MHoro c1rn110
C'hCT05IHIIe Ha TpeBO)l(HOCT. OT ,n;pyra CTpaHa, aKO rrpHeMeTe CTaBamoTO H CH Ka3BaTe ye·
noK051Bar.:u;H, oKypa)l(aBar.:u;II Her.:u;a KaTo ,,ToBa e rrpocTo TpeBO)l(HOCT - H51Ma ,n;a li rro3nO·
JI5l ,n;a Me II3rrnarnII", ,,Ilpe)l(HB51BaJI C'hM To Ba H rrpe,n;H - He e orracHo" HJIH ,,Mora ,na ro
ITOHeca, ,D;OKaTO rrpeMIIHe", r.:ue MHHHMaJili3lipaTe HJIH eJIHMHHlipaTe ecKaJiaI.J;H5ITa Ha TC3H
CHMITTOMH.
il3ITOJI3BaiiTe H5IKOe OT Il03HTHBHHTe TB'hp.n;eHH5l 3a cnpaBJIHe, nocoqeHH rro-paHO &
Ta3H rnaBa, KoraTO yceTIIT~ Il'hpBHTe CHMITTOMH Ha rraHHKaTa. ToBa me OTKJIOHH MHCJ1HTt
BM KaKmo OT TeJieCHMTe CMMITTOMH Ha naHHKaTa, maKa u OT rrpe,n;H3BHKBamH5l CTpax D'b·
TperneH MOHOJIOr, KOHTO CaMO r.:ue ,n;a BJIOUIH HemaTa. Mo)Ke ,n;a BM e OT l10JI3a .n:a CH 3ann·
UieTe H5IKOJIKO TB'hp,n:eHM5l 3a cnpaB51He B'hpxy KapToHqeTa H BHHar'H ,n;a rH HOCHTe B cc()( '
CM. Ilo5IB5IT JIII ce CIIMITTOMMTe, npOCTO H3Ba.n;eTe e.n;Ho KapToHqe H l10BTap5IHTe TB'hp.!lC"
HHeTO OTHOBO M OTHOBO. AKO e Heo6xo.n;HMO, rrpOJJ:'hJI)l(eTe TaKa H5IKOJIKO MHHYTH, ,L(OKUTO
rroqyBCTBaTe, qe cPH3MOJIOfMlfHaTa HHTeH3HBHOCT Ha naHHKaTa 3arroqBa ,n;a HaMaJI5IB3.
YMeHIIeTo .n:a H3ITOJI3BaTe e¢HKacHo TB'hp.n;eHH51Ta 3a crrpaBJIHe c rraHHKaTa H3IICKU
rrpaKTHKa M nocT05IHCTBo. AKo HanpaBHTe ycHJIHe, me ce y11y,n;HTe KOJIKO ,n;o6pe ,nei1crnaf
Te3H TB'hp.n;eHH5l, 3a .n:a He Il03BOJI5IT Ha TpeBO)l(HIITe CHMITTOMH ,n;a rrpeBmllaT HlfBO 4• .
CKa1zama Ha mpeeo:>1Cnocmma. Ilo3MTIIBHR5IT B'hTpeUieH MOHonor noMara H 3a orpaHlf'i~"
BaHe Ha npMCT'hITRTe Ha naHHKa, Be'lle Ha,D;BHIIIHJIII HHBO 4.
UI'
HaKpaTKO, Ha'llMH'hT, no KOHTO pearHpaTe Ha paHHMTe cPH3HqecKH CHMITTOMH Ha
HHKaTa, r.:ue ce onpe,n:eJI5l npe,n;HMHO OT OHOBa, KOemo cu KG38ame, KaKTO MJIIOCTpHpa.V.l
no-,n;ony.
 - - -· .. -- · · - - - -- - - - - - - - - - - - - - - - - - - - - - - - - - -

6; CIIPABHHE C IIPHCT'hIIHTE HA IIAHHKA

~
161

He2amueeH eampeweH
MOHO!l.02

,,0, He - 3arrotrna ce" EMo[(lfomurna

,,fy6.5I KOHTpon" peaICU;M.5!
,,He Mora .n.a ro m.n.op)Ka" --+- Ha TeJieCHMTe Ilamn<a
,,KaKBo me CM IIOMilClliIT CMMIITOMM
.n.pyrnre, '11.U :xiry651 KOHipOJI?" -

IJ03umueeH BompeweH
MOHOJl02

,,Mora .n.a ce crrpaB.5I c re3M ,[I:MCTaHlJ;MpaHe: --+- CrrpaBme

CMMIITOMH" IlpMeMaHe
,,ToBa e caMO rpeBO/KHOCT Ha TeJieCHMTe
- me .5I ocram1 .n.a on.IBHe" CMMIITOMH
,,Mora .n.a ro rroHeca"

~·nOJt38aUme KOpeMHOmO OUUlaHe

. ,~iJHo c meopoeHuRma 3a cnpaBRHe

9':>I5e_,n;a . OTKpHeTe,
j·L •. ·• ·. .
qe KOM6wmpaHemo Ha KOpeMHOTO ,[(HIIlaHe c IlOBTap.HHeTO Ha
-
n,~mITBbp,n;eHH.H ,n;eiicrBa HaiI-,n;o6pe 3a orpam1qaBaHe Ha rraHHKaTa BM. Ilo rrpHHI(Hrr
.:.!].96pe rrbpBo ,IJ;a ce crrpaBHTe c cpm:rrqecKHTe ycem;aHH.H qpe3 KopeMHOTO ,n;mnaHe
~JI~6 cne,n; TOBa ,IJ;a 3arroqHeTe MeTOJ:I:HqHo ,n;a rroBTap.HTe TBbp,n;emuITa 3a crrpaB.HHe.
)Ic~')i;a npe,n;rroqeTeTe ,[(a H3IlbilH.HBaTe ,[(BeTe TeXHHKH e,[(HOBpeMeHHO IIIlII IlbK ,[(a rropa-
Hr~' H3l(IlIOT.IIITeilHO Bbpxy OTCna6BaHeTO Ha cpH3HOilOI'IIT.IHaTa Bb36yJJ;a MIIHyTa-,[(Be II
- ·~a ce 3aeMeTe c no3HTIIBHIITe TB'hp,n;eHII.sI. EKcrrep:rrMeHTIIpaiITe, 3a ,[(a BII,[(IITe Koe
~~:.~aiI-.n:o6pe rrp:rr Bae. CbBeTBaM BII IIbpBO ,[(a OII03HaeTe BC.sIKa CTpaTerII.H IIOOT,[(en-
~AII .r(a ce orrIITBaTe ,[(a r:rr KOM6mrnpaTe. ·
~¥< .~ .'

020BOpeme c noiJKpenRUfUJl BU lJOBeK OlJU 8 OlJU UflU no mefle(/joHa

,},.,,, '

.,.f-OBOpbT c H.HKOro II(e BII IlOMOrHe ,[(a ,. OTKilOHHTe yMa 'CM OT TpeBO)l(HIITe TeneCHH
OMH II MMcnn. Bee e,n;Ho ,n;anM rnoqrn:paTe, ce,n;nTe Ha orrarnKa B Mara3MHa, CTOIITe B
~i>opa
t ,.. ,.. -·. .
IIIlII
-
neTIITe B caMoneT, TOBa 1\W)l(e ,[(a 110,[(eMCTBa
.
MHOrO ,[(06pe. AKO ce rrpIITec-
•:·~,[(a
:)..,_•_
fOBOpIITe rrpe,[( rry6n:rrKa II CilO,[(eilIITe 6e3110KOMCTBOTO CM c ay,[(IITOpII.sITa, qecTO
~~e~:rr IlOMOrHe ,[(a pa3ceeTe IIopBOHaqanHaTa TpeBO)l(HOCT.
·"'-·
162 E)J;MbH)J; EOPH /(A CE CllPABHM C TPEBO>KHOCTTA H c/JOEHHTE

Pa3xooeme ce UJlU ce 3QeMeme c 1-LRKQKBQ rfjU3Ul£eCKQ oeuJ-Locm

)l;mnKemieTO ll qm3IfCieCKaTa ,n;eMHOCT ru:e Bil IIOMOrHaT ,n;a ce OCB06omne OT II3JIIIlllHa-

Ta eHepnuI IIJIII a,n;peHaJIHH, Co3,D;a,n;eHH OT peaKIJJUITa ,,6Hii ce IIJIII 65Iraii"' K05ITO B'h3HIIKBa
rrpII OCTpo 6e3IIOKOMCTBO. BMeCTO ,n;a ce CoIIpOTllBJI5IBaTe Ha HOpMaJIHaTa cPII3IIOJIOrI111Ha
B'h36y,[(a, K05ITO CoII'bTCTBa TpeBO)KHOCTTa, II3IIOJI3BaMTe 51. AKO CTe Ha pa6oTa, MO)KeTe .na
OTII,[(eTe ,n;o TOaJieTHaTa IIJIII ,n;a ce pa3XO,D;HTe HaBoH 10 MIIHyTII. AKO CTe y ,[(OMa, MO)KCTe
,[(a CB'hpIIrnTe ,D;OMaKIIHCKHTe 3a,D;oJI)KeHll5I, II3IICKBaI..IJ;H cPll3IIqecKII ycIIJIH5I, IIJIII ,[(a IIOTpe-
HIIpaTe Ha BeJIOaJifOMeTopa llJill TpaMIIJIHHa. rpa,D;IIHapCTBOTO e qy,n;eceH HaqIIiI 3a KaHa-
JIII3IIpaHe Ha cPII3HqecKaTa eHeprmI rrpH TpeBO)KHa peaKIJ,II5I .

Ocmaneme B J-LacmoRUfemo

<DoKycIIpaiiTe ce Bopxy o6eKTIITe B Herrocpe,n;cTBeHo 3ao6HKaJIJII..IJ;aTa BII o6cTaHOBKa.

A.Ko CTe B Mafa3IIHa, HaIIpHMep, MO)KeTe ,n;a orne,n;aTe xopaTa HaOKOJIO IIJIII pa3JIHqHll-
Te crrIIcaHIIJI ,n;o KacaTa. )l;oKaTo rnoqmpaTe, MO)KeTe ,n;a ce cocpe,n;oToqIITe Bopxy Komne
rrpe,[( Bae IIJIII Bopxy .[(pyrII ,n;eTaMJIII OT 3ao6IIKaJI5II..IJ;aTa BII cpe,[(a ( CTIIra, pa36IIpa ce, ,n;a He
OTKJIOH5IBaTe rrorne,n;a CH OT MarIICTpaJiaTa). AKO OCTaHeTe B HaCT05II..IJ;eTO II ce cPOKYCHpaTe
Bnpxy BoHIIIHII o6eKTII, TOBa ru:e HaMaJill BHIIMamieTO, KOeTO OT,[(eJIJITe Ha CMyI..IJ;aBaI.I.l;:IUC
cPII3IIqecKII CIIMIITOMII IIJIII KaTaCTpocpuqHIITe MllCJIII. bHXTe MOfJIII Col..I.l;O ,[(a ,[(OKOCHeTe
3a06IIKaJI5II..IJ;IITe Bii rrpe,[(MeTII, 3a ,n;a 3a,D;op)KHTe BHIIMaHIIeTO CH Bopxy HaCT05II..IJ;eTO. ,[(pyr
,[(06np HaqIIH ,n;a ce 3a3eMHTe e ,n;a ce cocpe,n;oToqIITe Bopxy KpaKaTa II CTorranaTa cII. ,[(o-
KaTo CTOIITe IIJIII BopBHTe, o6opHeTe BHllMaHIIe Ha KpaKaTa II CT'hIIaJiaTa CH ll CH rrpe,n;cra -
BeTe, qe CTe CBop3aHH C'hC 3eM5ITa.

H3nOJZ3Baume npocmu mexJ-LuKu 3a omBAUL£aJ-Le Ha BJ-LUM.aJ-Luemo

llMa MHO)KeCTBO rrpOCTII, IIOBTap5II..IJ;II ce ,n;eliCTBII5I, KOHTO MOraT ,[(a OTKJIOH5IT BHHMa·
HHeTO BH OT TpeBO)KHOCTTa. ETO H5IKOJIKO rrpe,n;JIO)KeHmI:

• lhBa,[(eTe ,D;oBKa II IIO,D;'bBqeTe. -

• EpoiiTe OT 100 Ha,n;ony rrpe3 TpH: 100, 97, 94 H TaKa HaTaT'hK.

• Ilpe6poll:Te xopaTa Ha orrarnKaTa (IIJIII Ha BcIIqKH orralllKH) B Mara3HHa.

• Ilpe6poiiTe rrapHTe B rropT<lJeiina CH . _

• ,L(pnrrHeTe ryMeHaTa JieHTa Ha KIITKaTa CII. ToBa MllrHOBeHO me OTKJIOHII yMa Bil OT
TpeBO)KHIITe MHCJIH.

• B3eMeTe c-i:y,n;eH .[(ylll.

• IleiiTe.

- e
3a6eJiemKa: TeXHIIKIITe ca OTBJIHqaHe Ha BHliMaHIIeTO me BH IIOMOrHaT p:a ce cnpaBHT ----
c BHe3aIIHaTa II05IBa Ha TpeBO)KHOCT IIJIH 6e3IIOKOMCTBO. Ho He HM II03BOJI5IBaiiTe ,na ce
rrpeB'hpHaT B HaqllH ,[(a OT65IrBaTe IIJIII ,[(a 65IraTe OT TpeBO)KHOCTTa CH. B KpaiiHa cMeTKa e- --
Heo6xo,D;HMO ,[(a rrpe)KHBeeTe TpeBO)KHOCTTa II .n:a 5I OCTaBHTe .n:a OTMIIHe, 3a ,[(a rrpIIBIIKHere
 CIIPABJIHE C IIPHCT'b!IHTE HA IIAHHKA 163
·; ,... '

~- .: : ." ~ ~~eH. BceKH ffhT, KoraTo yceTHTe npncron Ha TpeBO)l{HOCT II MY no3BonHTe ,n;a rrpeMH-
·~ _ e3 ,Aa ce onHTBaTe ,n;a 6.HraTe OT Hero, HayqaBaTe, qe MO)KeTe ,n:a ou;eneeTe OT BcHqKo,
.:
10
~~· ' ~' 0)1epBHaTa BM CHCTeMa BM no,n;Hece. IIo T03H HaqnH ,n:ofornaTe caMOyBepeHOCT B crro-
11dcrra CH ,n:a ce cnpaBHTe c TpeBO)KHOCTTa B'hB BC.HKa e,n:Ha CHTyaI(H.H.
11._, ~:,:". . . .

• f. .

.. fiie~~r"li ' rpeB.O)l{HOCTTa ca HeC'bBMeCTHMH peaKI(HH. HeBo3MO)l{H0 e ,n:a H3nHTBaTe II

-~ et~: e,D;HOBpeMeHHO. B H.HKOH cnyqan Ce OKa3Ba, qe CHMnTOMHTe :aa TpeBO)KHOCTTa Ca
~,,, ;"ilM4.f.f~·e·~~f_Hren Ha no-,n;on6oKHTe qyBcTBa Ha rHHB, 0Tqa1rnne H~H HpocT. AK? ycneeTe ,n:a ce
: HCBUTe Ha TpeBO)KHOCTTa Cll B MHra Ha B'h3HHKBaHeTO II, MO)Ke .n;a H rronpeqnTe ,n:a
''6ep~',_CKOpOCT. bHXTe MO~nH ,n;a ro HanpaBHTe Bep6anHO HnH cpH3HqecKH, Ka3BaHKH Ha
. 'it1.:0MHTe CH Hell(a Ka To: ,,Maxaii ce OT n'hT.H MH. I1MaM pa6oTa ,n:a Bopma! IIo ,Il;.HBOnH-
~11.. ' •. •

·~ ·~ Me HHTepecyBa KaKBO MHCn.HT ,n;pyrHTe! Ta3H peaKI(H.H e Henerra - me BJI.H3a B Ta3H

·a:ty,a.u~ TaKa HnH HHaqe!" To3H no,n;xo,n; e ecpHKaceH 3a H.HKOH xopa.
!t et•,t,~ •./' . '~ • - .-r· '~

'.. l:i3~'-bp)KaJIHTe npoBepKaTa Ha BpeMeTO TeXHHKH 3a cpH3HqecKO H3pa3.HBaHe Ha rHeBa ca:

.·:. ;~~~·. ' .: ... .. ..... .

·. :' · ~\ ?AP.HHTe no B'b3rnaBHHI(aTa c ,n;BaTa CH IOMpyKa.

~· ~~·...:i·BmdtiiTe
·'">
B'bB B'b3rnaBHHI(aTa HnH B KOJiaTa CH, aKO CTe caMH H rrp030pU:HTe ca 3aTBO-
~.
·· ,! peHH .
.ef1.. ...............~ "· .•·:.
~ y~~rn~;e no nernoTo HJIH ,n;nBaHa c rrnacTMacoBa 6eii36onHa 6yxanKa.

;:"*B~p1£5IMTe .HMI(a B'bB BaHaTa (necHO ce H3MHBaT).

,f ..... ·" ''. . '
~ _, U:~i:rere ,n:opBa .
. . . ..~ ~ :.·~ ~ ., -

:\ ~"":;;<_ ··~· -
?\-19~.H .-BU ,n;a nOMHHTe, qe .e MHOro Ba)KHO, H3pa3.HBaMKH rHeBa CH, ,n;a ro Hacoq1ne B
PO.C!P~.~ctl3oTo unn K'hM Heo,n;yllleBeH npe,n;MeT, a 11e K'bM dpy2 lloeeK. AKo ycTaHoBHTe,
~ ~moro pa3rHenem1 Ha HHKoro, nopBo ce ocBo6o,n:eTe OT cpH3HqecK:li.H 3ap.H,n; Ha rHeBa
. '-· . e~:aiCoT ropenocoqeHHTe Haqnmi, rrpe,n:H ,n:a ce omnaTe ,n:a 061.I(yBaTe c ,n:a,n:eHH.H
8 BeK. r:H~· ocnq6o)K,n;aBaiiTe cpH3HqecKH H nep6anHo rHeBa cH Bopxy .n;pyrn xopa.
. I . :

;..'V •.

Y~.c"TB~To -3a y,n;oBoncTBHe como e HecoBMecTHMo c TpeBO)KHOCTTa. BcHKo oT cne.n:-

1ie~~ MO){(e ,n;a_BH nOMOrHe ,n;a nporOHHTe TpeBO)l{HOCTTa HilH .n;opH naHHKaTa:

. . _ f.l?~oneTe_ conpyra HJIH napTHLopa cH ,n:a BM rrp~ropHe (nnH ,l;(a BM pa3TpHe rop6a).

,~~q~Tere 3a6anHa KHHra mm rne,n:aiiTe KOMe,n:HH.

,- ... ' ' ~· .
164 E,L(M'bH,L( EOPH !{A CE CllPABHM C T1:_EBOJKHOCTTA H <POEHHTE

HaylleTe ce Aa _
Ha6nt0AaBaTe, a He Aa pearMpaTe
Ha CBbp3aHMTe c TpeBO>KHOcrra Tenec~ M yce1J9'aHHS1
Mo)J(eTe .n:a Harrpamne Ba)J(Ha CTbIIKa KbM yMemieTo ,n:a ce ,n:IIcTam:J;IIpaTe eMoru10 •
HaJIHo OT II'bpBIITe cpII3IIqecKII CII~mTOMII Ha naHIIKaTa: npocTo rII Ha6JllooaBaiime. AKo ce
HayqIITe ,n:a Ha6;uooaBame IIHTeH3HBHIITe peaKI(IIII Ha T.SIJIOTO cII rrpII Bo36y,n:a, 6e3 LI:a ru
IIHTepnpeTIIpaTe KaTO 3annaxa, me CII crreCTIITe 3HaqIITeJieH CTpec. lliKOJIKO OT CTpare-
~HIITe, OIIHCaHII B npe,n:m1mm1 pa3,D;eJI, MoraT ,n:a BII IIOMOrHaT ,n:a Bb3IIpIIeMeTe Ta3H L(HC· --
TaHI.J;IIpaHa Harnaca. qpe3 KOpeMHOTO ,[(IIIIIaHe II(e
.
3a6aBIITe cpII3IIOJIOrIIqHIITe MexamI3MH I
OTrOBOpHII 3a naHIIKaTa, II II(e CH ,n:a,n:eTe epeMe ,n:a ce ,[(IICTaHI(IIpaTe. qpe3 II03llTHBHlU{
BoTperneH MOHOJIOr 3aMeCTBaTe CTpaXOBllTIITe MIICJIII, KOIITO 3aCIIJIBaT TpeBO)J(HOCTTa, c
TBnp,n:eHIIJI, crreu:IIaJIHO pa3pa60TeHH ,D;a Cb3,[(aBaT ,n:IIcTaHI(IIpaHa Harnaca II npIIeMaHe Ha
rrpe)J(IIBJIBaHeTO.
II(e ycTaHOBIITe, qe e Heo6xo,n:liMa II3BecTHa npaKTIIKa, 3a ,n:a ce HayqIITe KaK L(a HJ·
IlOJI3BaTe KOpeMHOTO ,[(IIIIIaHe II Il03llTllBHll5I BbTperneH MOHOJIOr. IlocJie,[(OBaTeJIHOTO HM
rrpaKTIIKyBaHe UJe Bll Il03BOJill ,n:a CT1IrHeTe ,[(0 MOMeHTa, B KOHTO BMeCTO ,n:a pearn:pare, ll{C
MO)J(eTe ,n:a Ha6mo,n:aBaTe II ,n:a ce ocTaBHTe Ha TenecHIITe peaKI(IIII, CBnp3aHII c rramIKara.
ToBa ,n:IIcTaHI(IIpaHe e KmoqnT KbM cnoco6HocTTa .n:a onna,n:HBaTe rraHIIKaTa.

KaKeo Aa npaeMTe, KoraTo naHMKaTa npeMMHe

HaA HMBO 4

A.Ko cTe Hecrroco6Hn ,n:a crrpeTe rraHIIqecKaTa peaKI(IIJI, rrpe,n:II ,n:a rrpeMIIHe ToqKarn, or
KOJITO HJIMa BpnrnaHe Ha3a,[(, CJIC.[(Baihe Te3II HaCOKII:

• Ilpn Bb3M0)J(H0CT ll3JIC3Te OT rrpOBOKIIpall(aTa rraHIIKa CIITyaI(IIJI .

• He ce OIIIITBaliTe ,n:a KOHTpomipaTe CllMIITOMIITe CII llJill ,n:a ce 6opnTe c TJIX - npn·
eMeTe rII II rII II3TopneTe; HarroMHeTe en, qe rraHIIKaTa He e orracHa II rne rrpeMMHC.

• 06a,n:eTe ce H.a HJIKoro - II3pa3eTe qyncTBaTa cII.

• Pa3xo,n:eTe ce IIJIII ce 3ae:rVfeTe c cpII3nqecKa .[(eHHOCT.

• <l>oKycIIpaliTe ce Bnpxy rrpocTII rrpe,n:MeTII OKOJIO nae.

• ,L(oKOCHeTe rro,n:a, cpII3llqecIGITe rrpe.[(Menr HaOKOJIO llJIII ce ,,3a3eMeTe" ITO H5IK3KbD

,n:pyr HaqIIH.

• A.Ko CTe Ha MJICTO, Kb,[(eTO MO)J(eTe ,n:a ro HarrpaBIITe, OCBo6o,n:eTe Harrpe)I(eHlieTO

KaTO y,n:pH_Te c IOMpyl(II, rrnaqere llJill Kpell(IITe.
• ,L(m~aliTe 6aBHO II paBHOMepHO rrpe3 HOCa, 3a ,n:a OTCJia6IITe CIIMIITOMIITe Ha x11nep·
BeHTIIJiaI(ll5ITa .

• lfarrOJI3BaHTe Il03IITIIBCH B'brperneH MOHOJIOr (TBop,n:eHIIJI 3a crrpaBJIHe) B CoqeraJ:lHC: .

c KopeMHOTO ,[(IIIIIaHe.

• Karo rrocne,n:Ho cpe.n:cTBO B3eMeTe .[(OilbJIHIITeJIHa ,n:o3a neK TpaHKBIIJiaHT ( c npnll·

u:nrrHoTo o.n:o6peHne Ha neKap.H en).
 ,.'cJIPABJIHE c IIPHCTnllHTE HA IIAHHKA 165

'p eMe Ha CIIJieH IIpIICTbII Ha IIaHIIKa MO)l(e ,[(a Ce rroqyBCTBaTe MHOrO OfrhpKaHII II
nnipaHII. Ilpo6BaiiTe ,[(a CH 3a,[(a,[(eTe cne,[(HIITe BbrrpocII, 3a ,[(a 3acmrnTe o6eKTIIB-
1i'(MO)l{eTe ,[(a rII rrperrmneTe Bbpxy KapTOH1Ie II ,[(a ro HOCIITe BIIHarII CbC. ce6e CH).

'uMnmoMume, Kaumo yceUJ,aM, HaucmuHa JLU ca onacHu? (OTroBop: He.)

'be'e.HGU-JlOUWmO, KOemo MO:>K:e oa Ce CflJ4U? (06II11aeH OTfOBOp: ,,MO)l(e ,[(a MII

c~fl~O)l(Il ,IJ;a II3JI113a 6bp30 OT CIITyaUII11Ta IIJIII ,[(a IIOMOJI.51 3a IIOMOIT(".)

£i; ;a'it AU cu HeUfo, Koemo BJLouwea noflo:>K:eHuemo?

KOemo M02G oa Hanpa8R 8 MOMeHma, 3Q oa CU nOM02Ha?

~pIIHI(IIII, IJ.I:OM ce II011.B11T CIIMIITOMII Ha TpeBO)l(HOCT, II3IIOJI3BaiiTe CJie,[(HaTa TpII-

'lf<ixefCHIIKa, 3a ,[(a ce crrpaBIITe c T11X:

p:ii eM,eme cuMnmoMume cu. He ce 6opeTe c T11X II He HM ce c'hrrpoTIIBJI11BaiiTe.

• I" .
<ZjrrpOTIIBaTa IIJIII 611rCTBOTO OT CIIMIITOMIITe Ha TpeBO)l(HOCTTa o6IIKHOBeHO rII
a'9~~BaL Kom<pTO IIO-fOJI11Ma e HarnacaTa BII Ha rrpIIeMaHe, He3aBIICIIMO KOJIKO
eppH~THII ca CIIMIITOMIITe, TOJIKOBa rro-,IJ;o6pe me ce crrpaBIITe. IlpIIeMaHeTO BII
~d~OIB.51
f. .. ·. . .
,IJ;a rrpe,[(IIpIIeMeTe Heino aKTIIBHO 3a TpeBO)l(HOCTTa CH, BMeCTO ,[(a OCTa-
T~~ _1 mpIIM1IeHII B pearIIpaHeTO Ha He5!.

tJi~~~UK!Baume KOpeMHO OUUWHe. ID;oM ce II011BII TpeBO)l(HOCTTa, BIIHarII IIbpBO

c~,. 3ael\1:aIITe c KopeMHO ,[(IIlliaHe. AKo pe,[(OBHO rrpaKTIIKyBaTe -KopeMHO ,[(IIIIIaHe,
"o'M 3aII01IHeTe, TOBa ~e CIIfHaJIII3IIpa Ha T11JIOTO BII ,[(a ce OTrryclie II ,[(a He rrpeMII-
"1fa KbM peaKUH11Ta ,,6IIii ce IIJIII 611raii" .
·:y: . ' .
·1f.;~?(!38aume cmpame2uR 3a cnpaeRHe. Cne,[( KaTo KopeMHOTO ,n:IIIIIaHe BII ueH-
,iipa~ II3IIOJI3BaiiTe
t 'l · •. ' .· .
II03IITIIBHO TBbp,[(eHIIe IIJIII TeXHIIKa 3a OTKJIOIDIBaHe Ha BHII-
.

a~~,eTO (pa3fOBOp C ,[(pyr 1IOBeK IIJIII IIOBTap11He Ha II03IITIIBHII TBbp,n:eHII.51), 3a ,n:a

, ;BJia,[(eeTe lfYBCTBaTa CH. Bc11Ka cTpaTerll.51 3a crrpaB11He IT(e 3aTB'hp,n:II rrpIIHUIIIIHaTa
.- ?~~4m~ ,[(a He HaC01IBaTe BHIIMaHIIe- IIJIII eHeprII11 KbM HeraTIIBHIITe MIICJIII II/IIJIII
! IlPII11THIITe TeJieCHII ycern;aHII11. Pe,n:oBHOTO rrpaKTIIKyBaHe Ha TeXHIIKIITe 3a crrpa-
> ~"
"t ~; ~e 3aTBbp,[(II Harnaca Ha OBJia,[(11BaHe Ha TpeBO)l(HOCTTa, BMeCTO rraCIIBHaTa
-IrryJiaUII11 II yce~aHeT_ O, 11e CTe )l(epTBa. I1MaiiTe rrpe,[(BII,[(, 11e caMOTO KOpeMHO
ir~···"- :· ~H:~
~ .. . .
e CTpaTerII11 3a crrpaB11He II rroH11Kora caMo no ce6e cII e ,n:ocTaT'h1IHO.
-~ ·:i ·:

P ,,Ha1IIIH ,[(a· MHHIIMaJIII3IIpaTe Bepo11THOCTTa ,[(a II3IIa,[(HeTe B rraHIIKa B -MHO)l(e-

. ~~nn e rrpocTO ,[(a IImpopMIIpaTe H11KOM Ha OTfOBOpeH IIOCT, 11e IIMaTe rrpo6neM
.in·e Ha naHIIKa II/IIJIII aropa<flo6II11Ta .
 166 E,[(MbH,[( EOPH ,I(A CE CIIPABJfJ\1 C TPEBO)f(HOCTTA H c/JOEHlfTE .

ToBa e oco6eHo Ba)l(HO, aKo ce rrp1uecmrnare, qe rrpHCT'bIIHTe Ha rraHHKa r.u;e BM npeqa .

1 ,
,D,a CH B'bpnrnTe pa 6orara. Arm
ce orrHTaTe ,IJ.a pa6onne, 6e3 ,IJ.a ocBe,IJ.OMHBaTe HHI<oro a ·
3
rrpo6JieMa CH, MO)l(e ,n;a 3aIIOt.IHeTe ,D,a ce qyBCTBaTe KaTO B KarraH - BIIpHMqeHH OT CTpaxa , -·.·.,,, ...........
KaKBO m;e CH IIOMHCJI51T ,n;pyrHTe 3a Bae, aKo 3ary6HTe KOHTpOJI. Haii-Bep051THO TOBa I.I.le
yBeJiwrn Bep051THOCTTa HaIICTHHa ,IJ.a IIOJiyqHTe rrpHCThII Ha rraHHKa.
AKo pa3Ka)l(eTe 3~ rrpo6neMa CH Ha rne<Pa CH HJIH Ha HHKOH Konera, r.u;e Harrpamne pa..
6oTHOTO CII M51CTO ,,rro-6e3orracHo". :W:e ce TpeBO)l(HTe IIO-MaJIKO KaKBO r.u;e CM ITOMHCJHrr .
OKOJIHHTe, aKO ce rraHHKbOCaTe, 3aI1(0TO H51KOH Ba)l(eH qoBeK Beqe 3Hae. flo-C'bI1(eCTBeHoto--~"Jl"'r,..~¥·­
e ; qe m;e HMaTe pa3perneHIIe BpeMeHHO ,n;a HarrycHeTe pa60THOTO CH M51CTO, aKO HaHCTHHa ,
3ary6IITe KOHTpOJI. ~ TaKOBa pa3perneHIIe HMa MHOro ITO-MaJIKa Bep051THOCT ,n;a ce qyBCT·
BaTe B KarraH II BCHqKII CTpaxoBe, KOHTO CTe pa3BHJIH OTHOCHO XO,D,eHeTO Ha pa6oTa, Bepo·
51THO m;e II3qe3HaT.
C'bIIJ;OTO Ba)l(H 3a BCH~H OCTaHaJIH CHTyauIIH, B KOHTO ce 6oHTe ,D,a He H3rra,n;HeTe B na·
HIIKa H B KOIITO HMa H51KOH Ba)l(eH qoBeK, c KOrOTO MO)l(eTe ,IJ.a rrorOBOpHTe. TyK BKJIIOqBaMe
KJiaCHHTe CTaM, Ka6HHeTHTe Ha JieKapH II 3'b6oneKapH, rrapTHTaTa (roBopeTe c ,IJ.OMaKHHa) H
rpyrroBIITe cper.u;H (roBopere c opraHH3aTopa).
. 3a ,D,a CII IIOMOrHeTe ~ CIIO,D,eJIHHeTO Ha C'bCT051HHeTO CII, H3IIOJI3BaiiTe CJie,D,HOTO
Iluc·
MO, KoeTo M3IIOJI3BaMe c pa3perneHHeTo Ha ,,TERRAP Program Manual" OT ·,D,-p Apr Xap·
,D,II. (TERRAP rrpe,D,11ara rrporpaMH 3a rpyrroBo neqemie Ha aropa<Po6H51 B CAIL(.) Mo)l(eTe
,D,a II3IIOJI3BaTe IIHCMOTO KaTO MO,D,eJI 3a OHOBa, KOeTO HCKaTe ,n;a CITO,D,eJIHTe 3a C'bCT051Hlt·
eTo CII. B rrperreqaTaHOTO TYK rrHcMo cTaBa ,IJ.YMa 3a aropa<Poforn, Ho MO)l(e ,D,a 6n,n;e a.nan·
. TIIpaHO 3a COU.IIaJIHa <Po6IDI II rraHHqecKO pa3CTpOHCTBO. Bp'bqeTe IIIICMOTO Ha OH3:H, H3
KoroTo MCKaTe ,D,a pa3Ka)l(eTe 3a rrpo6neMa CH, HJIH MY ro rrpoqeTeTe.
IloMHeTe, qe 8CUllKU ca H3ITHTBaJIH TpeBO)l(HOCT H 8CUllKU ca H3IIHTBaJIII ,D;HCKOMcPOPT
B IDIKaKBH CMTyaD,IIH. AKO rroeMeTe pHCKa ,D,a CIIO,D,emne 3a C'bCT051HHeTO CH, r.u;e ce ll3Heua·
,D,aTe KaKBa rro,D,Kperra II pa36HpaHe r.u;e rronyq1ne.

IlucMo
CK'bIIH
-----
llcKaM ,D,a BII Ka)l(a Heino 3a ce6e cH. I1MaM rrpo6neM c BH,D, TpeBO)l(HOCT, HapeqeHa ar<r
pacl>o6II51. ToBa Hee IICHXHqecKO 3a60JI51BaHe, a TpeBO)l(HOCT, K051TO rrpe,D,II3BHKBa rrpIICfbUI
Ha rraHMKa.
B'hrrpeKH qe 5 rrpou;eHTa OT HacenemreTo cTpa,n;aT OT aropa<Po6HH, HHKOII xopa He ':
qyBaJIH 3a TO Ba C'bCT051HHe. Tpy,D,HO MH e ,n;a fOBOp51 no T03H B'bIIpoc, HO 3a MeH e Ba)l(HO ~
crro,n;eJI51 HH$opMai(HHTa c Bae. · ·
.
Aropa$o6H51Ta e IIO,IJ.06Ha Ha KJiaycTpo<Po6H51Ta, OCBeH B TOBa, qe rrpHCT'bIIHTe _Ha
nr
HHKa MOraT ,D,a .61;,n;aT rrpe,n;II3BHKaHH OT MHOfO Her.u;a KaTO TbJIIIH, OT,D,aJieqeHOCT OT ,no~
MarHCTpaJIH, MOCTOBe H/HJIH MHOro ,n;pyrH CHTyau.mL He Mora HHTO ,n;a rrpe,n;BII,l:J}I, HI ~
,n;a KOHTpOJIHpaM Te3II IIpHCT'bIIli Ha TpeBO)l(HOCT. Tbii KaTO rrpHCT'blIHTe ca H3KJIIOqllT:o .
. HO HeIIpII51THH, IIOH51KOra y)l(aC51BaI1(II II BHHanI CMyru.aBalI(M, OT651rnaM CHTyau1m, KO . ··-

MoraT ,D,a rH rrpe,D,II3_B HKaT • . _ . . ... . . .:OI

HaMepHJI C'bM rroMorn 3a T03M rrpo6neM H nMaM Harrpe,n;'bK. B MOMeHTa npaB.51 Il~lf"·
Hem;a H liCKaM ,n;a rn rrpaBH B IIO-rOJI51Ma CTerreH, HO BbIIpeKM TOBa HMaM Hy)J(,IJ.a ,n:a
0
~'. '.
 167

~; ~~zyauirn:re, KOHTO Me nnaIIIaT. YcTaHOBHX, qe KOfaTO ,n:pyrHTe xopa pa36HpaT, qe MM

uilJJar~ ,n:a H3IDI3a OT cMyIUaBaiua CHTyaQHH, ce cnpaBHM no-,n:o6pe H ToBa no,n:noMara
·aIIOB51BaHeTO MM .
. ~· :MeH e II3KmOlfHTenHO Ba)!<HO ,n:a ce lfYBCTBaM CBo6o,n:eH ,n:a HarrycHa BCHKa CHTyaQH51
~CeK~ e,n:HH MOMeHT, He3aBHCHMO KOflKO 6e3o6H,n:Ha H3fne)!(,n:a. He BM MOnH ,n:a pa36e-
- ~CTO,$IHIIeTO, HO rue Bli 61>,n:aT npH3HaTeneH 3a nOMOIUTa.
'>3 ~a:H:KII BM Tona, He Tbpc51 CblfYBCTBHeTo BH, a 6n:x ce pa,n:Ban Ha MopanHaTa BH rro,n:-
•. "
:,i(9KaTO pa60T51 Bbpxy Bb3CTaHOB51~aJ:IeTO CH. 0Cb3HaBaM, qe HalfHHbT, no KOHTO ce
JfM npeii.rrpo6neMa, MO)!(e ,n:a H3fne)!(,n:a o6bpKBam; II ,n:opII HeIIpHeMnHB 3a Bae. He-
•
ii 3HaeTe, qe CbM neKyBaH II qpe3 ,n:pyrII MeTO,n:H, HO ycTaHOBHX, qe CHCTeMaTa, K051TO
3Jia:M B MOMeHTa, HaHCTHHa MH noMara ,n:a ce Bb3CTaHOB51. qpe3 npHeMaHeTO CH BHe
- ~'b,n:encTBaTe 3a enHMHHHpaHeTo Ha npo6neMa .

. ~ . : -~ .· ..'
... .· "' ._' .f. 'IlpoqeTeTe OIUe H51KOflKO nbTII pa3,n:ena ,,HaManeTe onaCHOC_T Ta" B Ta~H rnaBa, 3a ,n:a
. ;' ?i;,~ aj'B1>p,!1;HTe u,n:eHTa, qe pa3nlllfHHTe CHMnTOMH Ha naHHKaTa He ca onaCHH.
' .).~ .~.... .;_ "' ··. .

;. : .U<)n1>nHeTe nbpmue ,n:Be aHKen1 3a npHCTbnHTe Ha rraHHKa B Ta3H rnaBa. Cne,n: TOBa
,1o ··H3ITOfl3BanTe TpeTaTa aHKeTa, 3a ,n:a HarrpaBHTe Bpb3Ka Me)!(,n:y cpH3HlfeCKHTe yce-
-·- ··~./ma~H51 _ HnH CHMnTOMH, CbIIbTCTBaIUH rrpHCTbilHTe Ha naHHKa, II KaTaCTpocpMlfHHTe
mit!HHH, no KOHTO CTe CKflOHHH ,n:a HHTepnpen1paTe Te3H yceiuamrn. IIoMHeTe, qe
·~HMe1rn.o ~ -. . ..
KaTaCTpocpnlfHHTe BM TBbp,n:eHH51 ca HaH-OTfOBOpHH 3a rrpe,n:H3BHKBaHeTO

• [I·, '
' ...
Ha IIaHHKaTa.
• -
~· · ~t / . .
.. .~./
' :qp,oq_eTeTe OTHOBO pa3,n:ena ,,He ce 6opeTe c naHMKaTa" Bbpxy lfeTHpHCTbnKOBII51
'1
. ,. '\;
·ho;:(x6,n: Ha Ksrebp YHnKc
. . . .
3a crrpaBHHe c rrpHCTbITMTe Ha rraHHKa, 3a :na no,n:rroMorHe-
'

· '"' l'~' KynTHBHpaHeTO Ha npHeMaHe H HeCbIIpOTHBJieHHe Ha rraHIIlfeCKHTe CHMilTOMH.

' \ HayqeTe ce ,n:a IIOHaCHTe rraHMKaTa, BMeCTO ,n:a ce 6opMTe c He51.
-. .. f • : ... .

~1 ~~. e~eTe IIpHCTbIIHTe CH Ha rraHHKa B rrpo,n:bJI)!(eHHe Ha ,n:Be ce,n:MHQH KaTO H3l10fl3-

Bafe 1(1-teeHuKa Ha naHuKama, 3a ,n:a H,n:eHTIIcpIIQHpaTe yc110BH5ITa M CTMMYJIIITe,
l

. Ilpe~llleCTBaI.nH rraHHlfeCKHTe peaKQHH.

~ .. .

' .$_ayqeTe ce ,n:a pa3n03HaBaTe paHHHTe CHMIITOMH Ha rraHMKaTa. YcTaHOBeTe KOH

<;li~ffi'OMM rrpe,n:cTaBJIHBaT HHBO 4 3a Bae no CKa.1wma Ha ·mpeeoJK:Hocmma (TOlfKa-
.. l .T~. B K0,51TO yceiuaTe, qe 3anOlfBaTe ,n:a ry6MTe KOHTpon) .
. ~.: J~~,prep~MeHru:panTe c pa3nIIlfHH CTpaTefHH 3a crrpaBHHe, KoraTO yceTHTe rraHHlfeCKHTe
c~:OMH ,n:a npeMHHaBaT Ha,n: HHBO 4. Koll CTpaTerIIH ,n:eHCTBaT Han-,n:o6pe 3a Bae?
·a~~pHeTe crren~anHo BHHMamie Ha cne,n:HMTe cTpaTerHH 3a cnpa!3HHe:
\~'.·.>~ • IlpaKTHKynanTe
~ ~ -. .
KopeMHO ,n:MIIIaHe (KaTo M3IIOJI3BaTe yrrpa)!(HeHHHTa KopeM-
.. ~~-~ Ho ti:mnaHe HnH YcrroKoHnaiuo ,n:mnaHe OT Dwea 4) B rrpo,n:bJI)l(eHHe Ha neT
· ;~~ MHHYTH ,n:HeBHo, ,n:oKaTo onna,n:eeTe TeXHHKaTa. IIocne H II3rron3BanTe, 3a ,n:a
,.:~ ~ HaMannTe Bb36y,n:aTa, K051TO H3nHTBaTe rrpH IlbpBHTe cpH3HlfeCKH CHMilTOMH Ha
-:"' . naHHKaTa.
168 E,[(MbH,[( EOPH /{A CE CllPABHM C TPEBO)J{HOCTTA H <POEH11TE

• lfa6epere e,n;Ho IInH IlOBeqe Il03HTHBHH TB'bp,D;eHJUI If rH H3ITOJI3Baihe BMOMea . .

Ta, Koraro 3a6eJie)KHTe, qe 3anoqBaTe ,n;a ce nnanrnTe c HeraTHBeH BoTp.eruea
MoHonor. IloBrapHiiTe TBop,n;emrnTa, ,n;oKaTo cnyMeeTe ,n;a npeo,n;oneeTe Hera.
THBHH51 B'bTperneH MOHOJIOr.
• Cne,n; KaTo ,n;o6HeTe Be:W:HHa B H3IIOJI3BaHeTo Ha KopeMHOTO ,n;mnaHe H rro 3u.
TlfBHHTe TB'bp,D;eHH51, npo6BaHTe ,n;a rlf KOM6HmipaTe. 3anoqHeTe c KOpeMHO·
TO ,D;HIIlaHe If CJie,D; TOBa BKJIIoqeTe IIOBTap51HeTO Ha Il03HTHBHHTe TBop,n;emu1. .
IlpaBHJIHOTO C'bqeTaHHe Ha Te3If TeXHHKH MO)Ke ,n;a 60,n;e no-eqmKaCHO OT lfJ· ·---·
IlOJI3BaHeTO HM IlOOT,D;eJIHO.
8. EKcrrepHMeHTHpaiire coc cTpaTerHHTe 3a crrpaBHHe c rraHHqecKHTe peaKri;mI nae)
HHBO 4 no CKa1wma Ha mpeBO:JICHOCmma, 3a ,n;a OTKpHeTe KOH ,n;eiiCTBaT Haii-,ll,o6pe
3a Bae.
9. AKo HMaTe fKenaHHe, rrpo6Baihe npo~e,n;ypHTe 3a rrpe,n;H3BHKBaHe Ha CHMilTOMlt·
Te. Te3H rrpon;e,n;ypH ru:e BH 06e3qyBcTB5IT K'bM cPH3HqecKHTe yceru:aHH51, CB'bp3amt
c rraHHKaTa. AKo pa6oTHTe c TepaneBT, MO)Ke ,n;a ro UOMOJIHTe ,n:a _BH IIOMOrHC npit
rrpe,n:H3BHKBaHeTO Ha CHMITTOMHTe.
10. IloroBopere 3a c-hcT051HHeTO CH c pO,D;HHHa, IIpH51TeJI HJIIf c HaqaJIHHKa CH B pa6oTa·
Ta KaTO H3IIOJI3BaTe IlucMomo 3a MO,D;eJI Ha OHOBa, KOeTO me Ka)KeTe.

Barlow, David, and Michelle Craske. Mastery of Your Anxiety and Panic. Albany, N.Y.:
Graywind Publications, 1989. (Detailed presentation of th~ cognitive behaviornl
approach to treating panic.)
1
Beckfield, Denise E }Jaster Your Panic and Take Back Your Life. Second edition. San Luis ·
Opispo, Calif.: Impact Publishers, 1998. (Thorough and useful self-help guide.)
Weekes, Claire. Hope and Help for Your Nerves. New York: Signot, 1991.
_ _ .Peace from Nervous Suffering. New York: Bantam Books, 1978. (An excellctit
resource for learning to deal with panic and other forms of anxiety.)
Wilson, Reid. Don 't Panic: Taking Control of Anxiety Attacks. Revised edition. New YorL:
HarperCollins, 1996.
Zuercher-White, Elke. An End to Panic. S_e cond edition. Oakland, Calif.: New Harbingd
Publications, 1998.
 - - --- -- -----·-···- - - - -··- - - -

L .f 11aBa 7

· floMOIQ npu <Po6uu: ;.t,ocer

l(lJ,;

- H ali-eqmKacmu1T Hat.J:1rn 3a rrpeo,r:i:omrnaHe Ha ¢o6Irn e rrpocTo ,r:i:a ce II3rrpamrn.1 cpemy

_· _''li ft~: T oKMO ycrolit.J:IIBOTO oT6.HrnaHe Ha rrnarnemaTa c:~nyarvrn rro,r:i:)JJ>P)Ka ¢o6JrnTa rroBet.J:e
.. '~. OT scnqKo ocTaHano .
. ,;;.· ' 113npaB.HHeTO rrpe,r:i: CIITyan1rn, KO.HTO CTe OT6.Hrnanli c fO,II:liHli, MO)Ke m~pBO-HaJ.JanHO ,r:i:a
· · , Ji3meJK,r:i:a HeocbmecTBIIMa 3a,r:i:at.J:a. Ho T.H me cTaHe ocbmecTBIIMa, aKo .H pa3,r:i:po6IITe Ha
.· ..>· ··gocranqHo ManKII CTbIIKli. BMeCTO ,r:i:a HaBne3eTe B CIITyanirnTa H3Be,II:Hb)K, MO)KeTe ,r:i:a ro
. ~f·~111mpaBHTe IIOCTerreHHO - c ManKII lillli ,r:i:opH MliHIIaTIOpHII KpaqKli •
..;:. "~ ~<~ .. <t>o6HliTe ce pa3BIIBaT B pe3ynTaT Ha ceHcu6uJZU3QlJUR (mocTp.HHe Ha t.J:YBCTBIITenHOCT-
:. \ :ra). T ona e rrpou;ec, rrpII KOHTO pa3BIIBaTe qyBCTBIITeJIHOCT KbM ,r:i:a,r:i:eH CTIIMyn. Ilo cbme-
._·..·: :crmQ' BHe ce· HayqaBaTe ,r:i:a CBbp3BaTe TpeBO)KHOCTTa c ,r:i:a,r:i:eHa CIITyanII.H. Bepo.HTHO Be,r:i:H'h)I(
' · · ., # 3na,r:i:Hann B rraHIIKa, ,r:i:oKaTo cTe ce,r:i:enH B pecTopaHT IIJIII cTe 6IIJIH caMII y ,r:i:oMa. AKo
.. -:}l'RJq_To Ha TpeBO)l(HOCTTa Bli e 6IIno BliCOKO, Bepo.HTHO CTe HarrpaBlillli ClinHa aconIIaIJ;ll.H
·-·~ 'iJJ:lY KOHKpeTHaTa CIITyau;II.H Ii TpeBO)KHOCTTa. Cne,r:i: TOBa rrpe6HBaBaHeTO B Ta3li CIITya-
. ,Jl11j, 6JIH30CTTa lillli ,r:i:opli MliCbnTa 3a He.H aBTOMaTliqHo e rrpe,r:i:II3BliKBano 6e3IIOKOHCTBO:
i "''1..-1 ..

. \"":·~RRl<HaJia e Bpb3Ka Me)l(,r:i:y CIITyau;II.HTa Ii ClinHaTa TpeBO)KHa peaKnII.H. TbH KaTO Bpb3KaTa
;-~ 6H!Ja·aBTOMaTIIl.J:Ha Ii IlpIIBli,II:HO li3BbH BaIIIII.H KOHTpOJI, BepO.HTHO CTe rrpaBlillli BClil.J:KO TIO
·_.HTe CH, 3a ,r:i:a He rrona,r:i:aTe OTHOBO B ,r:i:a,r:i:eHaTa CIIryanII.H. To Ba OT6.HrnaHe e 6IIJrO Bb3Ha-
.. aBaHo, TbH KaTo Bli e crraC.HBano OT li3)KlIB.HBaHeTO Ha TpeBO)KHOCT. B MOMeHTa, KoraTO
3aqoqmum 8WW2U ,r:i:a OT6.HfBaTe CIIryanII.HTa, Biie CTe pa3BliJ1li IIbllHOKpbBHa cpo6II.H.
/(ecencu6u.llU3GlJURma - lillli OOCe2om - e rrponec Ha npeKpam.R8QHe Ha aconIIaIJ;li.HTa
' . TpeBO)l(HOCTTa Ii ,r:i:a,r:i:eHa CIITyanirn. 3a ,r:i:a IIOCTlifHeTe ,r:i:eceHCII6IIJIII3aIJ;II.H, Tp.H6Ba
.H3aTe BbB cpo6IIi1HaTa CIITyanII.H, ,II:OKaTO CTe B OTHOCIITenHO CIIOKOHHO CbCTO.HHIIe.
ea1mama ,r:i:eceHcII6IInII3anII.H BIIe ce II3npaB.HTe rrp.HKO rrpe,r:i: ¢o6IIliHaTa CIITyau;ll.H
' ~HTe TpeBO)l(HOCTTa Bli ,r:i:a HapacHe Ii rrocne ,r:i:a crra,r:i:He, ,II:OKaTO CTe B CIITyaIJ;li.HTa.
!P~JlO)J(HOCTTa Bli HapacHe I(O TOl.J:KaTa, B KOHTO ce rrpIITeCHHBaTe, qe MO)Ke ,r:i:a II3ne3e
. l<OHTpon, BpeMeHHO ce OTTernH-ie OT CIITyanIIHTa Ii IIOCJie ce BpbID;aTe B He51 Bb3-
o H an-6bp3o .) 1) npeKpamume Bpb3KaTa Me)K,r:i:y ¢o6IIi1HaTa CIITyanll.H
D;enTa e ,r:i:a
RanpHMep I.1.IOcpHpaHeTo no MafIICTpanII) H TpeBO)KHaTa peaKnIIH. li ,r:i:a 2) C8'bp:JfCe-
,e~aRero 3a cnoKolicTBIIe II 6e3orracHocT c ,r:i:a,r:i:eHara · cIITyau;IIH. MHoroKpaTHOTO
: · B cinyau;II.HTa, ,II:OKaTO CTe CTIOKOHHII, HaKpaH ru:e Bli IIOMOfH~ ,r:i:a rrpeo,r:i:oneeTe .
~Perra en ,r:i:a pearIIpaTe c TpeBO)KHOCT. AKo ce rrpIIyqIIre ,r:i:a ce oTrrycKaTe II ,r:i:a ce
are ·
'· : CHrypHII B OTfOBOp Ha Hem:o, Beqe H.HMa ,r:i:a li3IIliTBaTe rpenora OT Hero . Cno-

169
 170 EL(MbHL( EOPH J(A CE CIIPABHM C TPEBO)f{HOCTTA 11 <POEHHTE

KOMCTBHeTO H TpeBO)KHOCTTa ca HeCnBMeCTHMH peaKU:HH, 3aTOBa uen'!'a Ha ,n;eceHCHfounr-

3aum1Ta e ,n;a ce Hayq1ne ,n;a ocTaBaTe BnB ¢o6HiiHaTa CHTyaum1 H Cnll(eBpeMeHHO ,n;a ce
qyBCTBaTe CIIOKOMHH.
PeanHaTa ,n;eceHcH6HJIH3aUH51 (HJIH ,n;ocernT) e Haii-eqmKacHoTo neqeHHe 3a ¢o6HHTe.
MHoro ·KOHTponHpaHH H3cne,n;BaHH51 ycToiiqHBo ca ycTaHOB5IBaJIH, qe rrpeKH51T ,n;ocer c cpo-
6HMHH CHTyaUHH e rro-e¢HKaCeH OT ,n;pyrHTe, HerroBe,n;eHqecKH neqeHH5I KaTO caMOil03HaBa-
TeJIHaTa TepaIIH51, KOrHHTHBHaTa TepaIIH51 H Me,n;IIKaMeHT03HaTa TepaIIH51. HmJJ:o He IIOMara
3a rrpeo,n;OJI51BaHeTo Ha cTpaxa rroBeqe OT H3rrpaB51HeTo cpell'(y Hero - oco6eHo aKo TOBa ce
rrpaBH CIICTeMaTHqHo H CTbIIKa no CTbIIKa. Hell(O IIOBeqe, rro,n;o6peHHeTO, IIOCTHrHaTo qpe3
peaneH ,n;ocer, He II3qe3Ba cne,n; 6poeHH ce,n;MHUII HJIII Mecel(H. II(oM HarrnJIHo ce 06e3qyBcr-
BIITe KbM ¢o6IIMHa CHTYaUH51 B peaJIHII51 )l(IfBOT, TOBa BH HOCH OCB060)l(,D;eHHe OT CTpaxa.
PeanHaTa ,n;eceHcH6IrnII3aUIUI e rrpe,n;rroqIITaHoTo neqeHHe 3a aropa¢o6II5ITa, couHan-
HaTa cpo6II5I II MHO)l(eCTBO KOHKpeTHH cpo6HH. IIone3Ha e 3a rrpeo,r:i:OJI5IBaHeTO Ha mepumo-
puaJlHUme cpo6IIII, o6IIqaliHII rrpH aropacpo6II5ITa - HarrpIIMep cTpaxa OT BJIII3aHe B Mara-
3HHH IIJIII TnprOBCKH ueHTpOBe, rnocpIIpaHeTO no MOCTOBe IIJIII MarHCTpaJIH, llnTyBaHeTo
B aBTo6ycII, BJiaKoBe IIJIII caMoJieTII, roneMH BIIcoqIIHII II ocTaBaHeTo caM. Co4uaJL1wmc
¢o6HH, KOIITO OTKJIHKBaT ,n;o6pe Ha rrp5IK ,n;ocer, ca CTpaXnT OT roBopeHe rrpe,n; rry6mIKa, .
. II3HaC5IHeTO Ha rrpe3eHTaU:IIII, rrpe6IIBaBaHeTO B rpyrrII, rrpIICbCTBHeTO Ha CBeTCKH Cn6HTH5I,
xo,n;eHeTo Ha cpell(II, H3IIOJI3BaHeTo Ha o611(eCTBeHII roaneTHH II B3IIMaHeTo Ha II3IIHTII. A
KOHKpemHume cpo6HH·, BapIIpall(H or crpaxa or rra51UH ,n;o crpaxa OT Bo,n;a IIJIII 306oneKap11,
Cnll(O Morar ,n;a 60,n;aT rrpeo,n;oneHII qpe3 rrp51K ,n;ocer.
II(oM rrpeKII5IT ,n;ocer e TOJIKOBa ecpIIKacHa TepaIIII5I, 3all'(O BCe OIT(e IIMa TOJIKOBa MHOrO
xopa c cpo6IIII? 3all(o re He ca ce Bn3IIOJI3BaJIII or TOBa pe3ynTaTHO neqeHIIe? OTroBopnT e
rrpocr. BnrrpeKII ecpHKacHOCTTa cII, ,n;ocernT He e oco6eHo neceH HJIH rrpmITeH rrpouec. He
BCifqKH ca rOTOBII ,n;a IIOHecaT HerrpH51THOTO If3)l(IIB51BaHe rrpII II3IIpaB5IHeTO rrpe,n; ¢0611ii-
HIITe cIIryauIIII IIJIH ,n;a rrocT051HCf'BaT rrpH rrpaKTIIKyBaHeTo Ha peanHa ,n;eceHcH6HJIH3aUH51.
!{oce2om U3UCK8a CUJllW peUWMOCm om Bawa cmpaHa. AKO ere HCTIIHCKH perneHII ,n;a cc
Bb3CTaHOBHTe, TOraBa ll(e CTe fOTOBH ,n;a:

• IIoeMeme pucKa ,n;a 3arroqHeTe ,n;a ce H3rrpaB51Te rrpe,r:i: cpo6IIMHIITe cIIryauirn, KOHTO
MO)l(e 6H orfo1rnaTe OT ro,n;IIHII

• IloHeceme nopBoHalfaAHUR oucKoM<j5opm, KOMTO BJIH3aHeTo BnB cpo6HiiHa CHTyaUJ!.R

- ,n;opII II KpaqKa ITO KpatrKa - qecTO rrpe,n;H3BHKBa

• Ynopcmeame B npaKmuKyeaHemo Ha ,n;ocer (BnrrpeKH Bepo5ITHHTe BpeMeHHH Heye·

rrexn) ,n;ocTaTnqHo ,lJ;bJifO BpeMe, 3a ,n;a IIOCTHrHeTe IIbJIHO Bb3CTaHOB51BaHe ( o6in:·
HOBeHO TOBa OTHeMa OT rnecT Meceua ,n;o ,n;Be ro,n;IIHH).

AKO CTe fOTOBII IICTHHCKH ,n;a ce OT,n;a,n;eTe Ha peaJIHa ,r:i:eceHCII6HJIH3al(H51 3a rrepHO)l or

ro,n;HHa-,n;Be, Uf C ce Bb3CTaHOBHTe OT cpo6HHTe CH.
 IJOMOll{ IIPH c/JOEHH: J(OCEI' 171

M~)J(eTe .n:a H3IIOJI3BaTe cne,IJ,HHTe nacoKH, 3a ,IJ,a pa3pa6oTHTe repamuna CH Lipe3 .n:ocer.
'~'. , . { .

;·"notJHeTe
-
);;- ·
Karo 5ICHO ,IJ,eqrnHHpare ueJIHTe CH. KoH CHTyaumI HaH-MHOro HCKaTe ,IJ,a
. ..

" nere .n:a or65IrBare? ,ll;a rnoqmpare no MarHcrpann caMH? ,[(a KyrryBaTe rrpo,n:yKTHTe
~.1i~rnuara caMH? ,ll;a H3Hac.HTe rrpe3enraum1 B pa6orara cH? ,ll;a neTHTe C'I:>C caMo-
?ir· •·-
·,HerrpeMeHHO CH IIOCTaBeTe KOHKpeTHH uenH. BMeCTO ,IJ,a ce HaCOLJJITe K'I:>M Hern:o TOJI-
. o6mo Karo CIIOKOHCTBHeTO rrpH BCHLJKH BH,IJ,OBe IIa3apyBaHe, ,IJ,eqrnHHpaiire KOHKper-
CJl:1CaTO ,,,ll;a KYII.H caM rrpo,II,yKTHTe 3a ce,IJ,MHUaTa OT MeCTHH.H Mara3HH" HJIH ,,,ll;a OC1>-
ccIB51 e,IJ,noqacoB rroner". HaKpa.H II(e HcKare ,IJ,a rrpeMaxnere BcJiqKJI orpaHHqeHH.H - c
·' ''iJPYflI .n:'yMH, .n:a ce qyBcTBare crroKOHHH B'I:>B BceKH Mara3HH HJIH rrpH BceKH rroner. Cne,IJ,
"" ·1 o:cre·,IJ,eqrnnHpamr uenHTe, orrpe,II,enere cpoKoBere. ,l.J;o KO.H ,IJ,ara 6Hxre HcKanH ,IJ,a Mo -
e ,na-_H3Hecere peq, ,IJ,a rnoqmpare rro MarHcrpana mm ,IJ,a nerHre? Cne,IJ, ,IJ,Ba Meceua?
~-.e~Ha ~O.L(HHa? IIocraBere CH BpeMeBa paMKa, B KO.HTO ,IJ,a pa6orHre, JI rrocne CH o6e-
~~ ,IJ,a ce rrpH,II,1>p)l(aTe K'I:>M :ae.H. qecro e or rron3a ,IJ,a pa3rpaHHLJHTe KparKocpoLIHHTe JI
rocpoLIHHTe uenH. H3rron3Baiire cpopMyn.Hpa or,IJ,ony, 3a ,IJ,a orrpe,II,eJIHTe ,IJ,OK1>,IJ,e HcKare
-c:ff ·-
CTHrHanH c B1>3CTaHOB.HBaHero CH B pa3JIHqHJI 61>,IJ,ell(H MoMeHTH. HarrpaBere KOIIH.5!
TQ}:la3a,HB5IBaHe Ha uenHre CH H rH pa3nerrere Ha BH,IJ,HH qecra, 3a ,IJ,a BH narroMH.HT 3a
~~a ~u ,IJ,a rrpeo,IJ,oneere crpaxoBere cu.

I{EJIH
172 E)J:M'hH,D; EOPH /{A CE CIIPABHM C TPEBOJKHOCTTA H c/JOEHHTE

Co30aume uepapXUJl 3Q BCJlKQ 4efl

3a BC.HKa nocTaBeHa u:en Tp5I6Ba ,n;a pa3pa6onne M:epapx1rn Ha ,n;ocera. Hepapxirn:Ta e

nope,n;Hu:a OT CThnKH 3a npeo,n:oJIHBaHe Ha ¢o6HHHaTa cHryau:m1. 3arroqHeTe c MHoro orpa-
HHqeH ,n:ocer CoC CHTya[(H.HTa II nocTeneHHO, KpaqKa no KpaqKa, yBemrqaBaHTe CTeneHra
Ha ,n:ocera. AKo, HanpIIMep, ce cTpaxyBaTe ,n:a ce B03HTe B acaHchop, MO)!(eTe ,n;a 3anotrnere
KaTo npocTo ce ,n;o6nmimTe ,n:o acaHchopa, 6e3 ,n:a ce KaqBaTe B Hero. Cne,n:Bam;aTa CThITI<a
MO)!(e ,n:a 6n,n:e ,n:a BJIII3aTe H H3JIII3aTe OT acaHchopa, 6e3 ,n:a ce B03HTe. Cne,n:Bam;aTa - .na
ce ,B03HTe e,n:HH eTa)!( II nocne ,n:a ce BbpHeTe. Ilocne m;e rrpeMHHeTe KoM ,n:Ba eTa)!(a R TaKa
HaTaTbK. Mo)!(eTe ,n:a H3IIOJI3Bare cne,n:mne HacoKH, KaKTo II npHMepHHTe M:epapxnn no-
HaTaToK B Ta3H rnaBa.

I . Ifa6epeTe KOHKpeTHa ¢o6HiiHa CIITya[(H.H, Bbpxy KO.HTO HCKaTe ,n:a pa6oTHTe, Bee e,nuo
,n:anH na3apyBaHeTo, moqmpaHeTo no MarHCTpana HJIH H3Ka3BaHeTo rrpe,n: rpyna.

2. Ilpe,n:cTaBeTe CII, qe Tp5I6Ba ,n;a ce cnpaBHTe c Ta3H CHTyanm1 no MHoro orpamP1cu

HaqHH - TaKoB, KOHTO rroqTH He BH npnTecmrna. AKo cTaBa ,n:yMa 3a rra3apyBaHero,
TOBa MO)!(e ,n;a 60,n:e ,n:a OTII,n:ere ,n:o napKHHra Ha Mara3HHa H nocne ,n:a ce BopHere y
,n:oMa. AKo cTaBa ,n:yMa 3a II3Hac.HHeTo Ha rrpe3eHTaU:HH, MO)!(e ,n:a 60,n:e e,[(HOM1myr-
HO ll3Ka3BaHe npe,n: rrpmrreJI B CIIOKOHHaTa o6cTaHOBKa Ha ,n:oMa BH. Ila CKaJiaTa OT
1 ,n:o 10 HHTeH3HBHOCTTa Ha T03H ,[(acer e I. . ·;.,

3. Cera CH npe,n;craBeTe KOH 6H 6HJI HaH-CHJIHH51T HJIH Haii-npe,n:R3BHKaTeneH ,n:ocer,

CBbp3aH c ¢o6H.HTa BII, u ro nocTaBeTe B ,n:pynrn Kpaii KaTO nocne,n:HaTa CToTIKa 1)
M:epapxirnTa. AKo, HarrpnMep, HMaTe ¢o6H51 OT Mara3HHH 3a xpamneJIHII CTOKII, no·
cne,n;HaTa CTbnKa m;e 60,n:e ,n:a H3qaKaTe Ha onamKa rrpe,n: KacaTa caMH. 3a neTeHeTO
Ta3ll CToIIKa MO)Ke ,n;a 60,n:e TpaHCKOHTHHeHTaJIHH.H IIOJieT llJill npe)!(RB5IBaHeTO 11a
CHJIHa Typ6yneHTHOCT. 3a fOBOpeHeTO rrpe,n: rry6JIHKa MO)!(eTe ,n:a Cll npe,n:cTaBIITe pc 1I
rrpe,n: MHoromo,n:Ha ay,n:IIropirn, R3HacHHeTo Ha ,n;onra rrpe3eHTa[(H51 HJIH H3Ka3BaHe no
MHOro CJIO)!(Ha TeMa. IIo CKaJiaTa OT 1 ,n;o 10 llHTeH3HBHOCTTa Ha T03H ,n;ocer e 10.
4. Cera oT,n;eneTe BpeMe ,n:a CH rrpe,n;cTamne rnecT HJIH rroBeqe ,n;ocera c pa3nnqHa 1111·
TeH3HBHOCT II rn O[(eHeTe no CKaJiaTa OT 1 ,n;o 10 CbrJiaCHO rrpe,n;H3BllKBaHaTa OT T~.X
TpeBO)!(HOCT. IIo,n;pe,n;eTe Te3H CHTya[(llH BbB Bo3XO,IJ;511[( pe,n; Me)!(,n;y ,n;BeTe Kpaih10·
CTH, KOIITO Beqe CTe orrpe,n:eJIHJill. l13IIOJI3BaHTe KaTO MO,n:eJI rrpHMepHHTe liepapxlltl
rro-HaTaTbK. Cne,n; ToBa 3arrHmeTe CB051 crrHCoK OT cneHH B HepapxHHTa Ha ,noccra
rro-HaTaToK.

Pa3pa6omeme cqeHu c pa3JlUttHa uHmeH3UBHocm

. II J.:·
OrrHTaHTe ce ,n;a orrpe,n;emne KOH KOHKpeTHH rrapaMeTpH Ha ¢o6H51Ta Bii rrpe,nII 3B
BaT IIO-CHJIHa HJill no-cna6a TpeBO)!(HOCT II rn ll3IIOJI3BaHTe, 3a ,n;a pa3pa 6 OTHTe CIIT '
v yaunu
Jl:l
c pa3JIHqHa HHTeH3HBHOCT. B cnyqa.H c mo¢HpaHeTo rrpoMeHJIHBHTe BeJIHqHHH Morar ·
113
BKJII{)qBaT: OT,n;aneqeHOCT OT ,[(OMa, ,n;an:H: rnoqmpaTe caMll HJill H.HKOH BH rrpH,n;py)!(aBa, •
6poH._. Ha CBeTo'±lapRTe 3
£h
TOBapeHOCT Ha Tpa'±IHKa, £h .
llJill JieKoTa, c KO.HTO m;e ll3Jie3eTe OT l\1 '
MOf!lll
rHcTpanaTa. B cnyqa.H c roBopeHeTo rrpe,n: ny6JIHKa rrpoMeHJIHBHTe BeJIHqHHH 6IIXa ·
 173

.·.: ·a 13l(J1I-O'lBaT: rrpOJJ:bJI)KHTeJIHOCT Ha H3Ka3BaHeTO, 6poii Ha rrpHC'hCTBallJ,HTe HJIH JJ:OKOJIKO

.. /•: 106pe TI03HaBaTe ay,n:HTOpmITa.
' (~~· ·.: 3a~ BC51Ka ¢o6mI o6HKHOBeHO HMa e,n:HH HJIH IIOBe'le rrapaMeTpH, KOHTO MO)KeTe .n:a
;. domBaTe, 3a ,na BapHpaTe HHTeH3HBHOCTTa Ha ,n:ocera CH. 06H'laMHHTe rrpoMeHJIHBH Be-
, , I<

, ~,, ~~qllHH ca:

~ . ' . .'

·.::;• ..." ' .IlpHC'hCTBHeTO (mm He) Ha IIOJJ:KpeII5lll( qoBeK

. . ·~· ·~... . '
'---"' . ' ' ..:~·~,ri;~cTaHUH5l OT ¢o6HMHaTa CHTyaUH5I
·-~~ ' ' 'i ~.{

{, .. : ;. IJPO,[(bJI)KHTeJIHOCT Ha ,n:ocera
,. \

:· " . IiJIM30CT Ha H3XO,n:a HJIH Bb3MO)KHOCTTa 3a H3JIH3aHe OT CHTyaUH5ITa

,1' ;t. ~"

t • .. IIpMHUHIIHa CJIO)KHOCT Ha CMTyaUH5ITa (Karo 6po5I Ha KOJIHTe HJIH xopaTa)

' ~ '

.
'

.. ,, '

~ · .: . · .• _BpeMe Ha ,n:eH.H
,1 " • •~ •

. ... .
· ~:~'~ . ; ¢ o3HaHMeTO 3a KOHKpeTHHTe eJieMeHTH Ha ¢o6HMHaTa CHTyaUH5l, KOMTO rrpe,n:M3BHKBaT
t peBO)KHOCTTa BM, llJ,e yBennqH yce:rn:aHeTO BM 3a KOHTpon Ha,n: CMTyau1rnra M llJ,e ycKOpH
-. J(CCCHCM6HJIH3aUmITa.
' · ,\ ... ' ..

.>

_.:. .. ' . . · 3a6eJiemKa: AKo BM e rpy,n:Ho ,n:a rrpeMHHeTe OT e,n:Ha CT'hIIKa B iiepapxH.HTa K'hM cne.n:-
. . ;.: ''.'°f·

- " nan~aTa, BHHarH MO)KeTe .n:a ,n:o6aBHTe JJ:OII'hJIHHTeJIHa CT'hIIKa. JJ:a peqeM, HaIIpMMep, qe ce
~1Jfarare Ha ,n:ocer c rra3apyBaHeTo Ha xpaHHTeJIHH rrpo,n:yKTH. Beqe ere B CbCTO.HHMe Jia
:· -~ UOC}OMTe l3 Mara3MHa H.HKOJIKO MHHYTH, HO He MO)KeTe ,n:a ce· HaCHJIHTe .n:a KYIIHTe Hell(O H
'1 . .~h .... , .

. ·Jta-,~HH~Te rrpe3 eKcrrpecHaTa Kaea. ,IJ:orr'hJIHHTenHaTa CT'hIIKa 6H Morna .n:a 6n,n:e .n:a CJIO)KH-
.. ._ ·nn~ern;o _B KOIIIHHUaTa CH H .n:a OTHJJ:eTe .n:o orraIIIKaTa, .n:a rroqaKaTe TaM, JJ:OKaTO TpeBOjf(-
. ' f{OCTTa BM .e Bee Oll(e JieKa, u rrocne ,n:a BbpHeTe CTOKaTa TaM, OTK'hJJ:eTO CTe 5I B3eJIH. m:e
. ;' n~~TapHTe Ta3H CT'hIIKa, 6e3 ,n:a KyrryBaTe, JJ:OKaTO ,n:eMCTBHeTO CTaHe PYTHHHO. ,[(pyr rrpM-
- ~fep 3~ Me)KJJ:HHHa CT'hIIKa e ,n:a MHHeTe rrpe3 orraIIIKaTa 3ae,n:HO c IIOJJ:Kperr.HI.U qoBeK Ka TO
. :. ~1Ie HOCMTe H IIJiaTHTe H36paHaTa CTOKa. Cne.n: KaTO ro IIOBTOpHTe H.HKOJIKO IIbTH, MO)Ke OH
·.:.,-. n~e ~Te fOTOBH .n:a H3qaKaTe Ha orraIIIKaTa H ,n:a KYIIHTe CTOKaTa caMH.
·;;. / ~" AKo .MMaTe rrpo6neM c npeo,n:on.HBaHeTo Ha ,n:a,n:eHa CTbIIKa, rrpH cne,n:BallJ,M.H ceaHc
.;" Jipri6B~HTe ,na ce BbpHeTe Ha rrpe,[(HIIIHaTa H cne.n: TOBa OTHOBO rrpeMHHeTe Harope. A.Ko,
. '~' BanpHMep, CTe OBJia,n:eJIH IIIOtjJIIpaHeTO no MaJI'hK MOCT, HO BM e TPYJJ:HO ,n:a rrpeMHHeTe
_<·~~rcne,n:BaIIJ,aTa CT.'hIIKa, BbpHeTe ce II IIOBTOpeTe IIIoqmpaHeTO no Mamrn.H MOCT H.HKOJIKO
n~~.l~. QenTa e JJ:OTOJIKOBa ,n:a ce OTertrnTe OT MaJIKH5l MOCT, -qe ,n:a H3IIHTaTe CHJieH rropHB
·· Jla npo6BaTe cne,n:Ba:rn:aTa cTDrrKa Harope B iiepapxH.HTa. KoraTo ro rrpaBIITe, B3eMeTe c'hc
CC()e CH IlOJJ:Kperr.Hll( 'l!OBeK.
·.-_.; ·~::;/' Axo BM e Tpy,n:Ho ,n:a 3arro'l!HeTe TeparrH.HTa c ,n:ocer, rrpo6BaiiTe Karo Haqano ,n:opH ome
· tt~"'Jlec_Ha CT'hITKa OT nnpBoHa'llaJIHo 3aMIICJieHaTa. HanpnMep MO)Ke .n:a HMaTe cpoforn OT
._-: JtCTeae ll .n:a He CTe roTOBII ,n:opH .n:a OTII,n:eTe .n:o JieTIIllJ,eTO. KaTO rrpe,n:Bap.IITeJIHa CTbITKa
.· ~:AaliTe Bll,[(eOcpIIJIM, KOMTO IIOKa3Ba H3JIIITaHeTO H neTe)Ka Ha caMOJieTH HJIH pa3rJieJK-
f. i ~l!Te CHllMKll Ha caMOJieTH. AKO naK He CTe B CbCTO.HHHe ,n:a OTH,n:eTe ,n:o neTMIUeTO, M U-
:.:: ·Jlanaihe ·noKpau Hero MHoroKpaTHO, ,n:oKaTo ce no'llyBCTBaTe cnoco6HH ,n:a OTH,n:eTe .no
_· ·.~ap;f~~ra, nocne HanpaBeTe 3aBoii II ce BbpHeTe y ,n:oMa.
174 E,[(M'bH,[( EOPH /{A CE CllPABHM C TPEBOJKHOCTTA 11 cJJOEHHTE

Pa14umaume Ha noiJKpenRU{ l/OBeK - oco6eHo B Hal/aAomo

qeCTO e MHOfO I10Jie3HO rrpH :w:ypMOBeTe Ha ¢06iu1Ta B HaqaJIOTO Ha peaJIHaTa .necea-

cn6HJill3al(mI .n:a ce ocnamITe Ha qoBeK, Ha KoroTo nMaTe ,n:oBepne (KaTo c'brrpyr, napr-
HbOp, rrpmITeJI HJIH crrel(HaJIHCT). To3n rro.n:Kperr.HIU qoBeK MO)!(e ,n:a BR ocnrypn Kypa)!( n
CHrypHOCT, ,na OTBJIHqa BHHMaHlleTO Bll (KaTO pa3fOBap.H c Bae), ,n:a Bll HaC'bpqaBa ,na npo-
,U'bJI)!(llTe n ,na xBaJin ycrrexHTe BR.
, Ho rro.n:Kperr.Hll(ll.HT qoBeK He 6nBa ,D,a BR rrpmnrropBa. Toli Tp.H6Ba ,D,a BR Hac'hptrnBa .ua
BJie3eTe B'bB ¢o6HliHaTa CHTyal(H.H, 6e3 ,D,a rro6.HrnaTe. Ho BHe Tp.H6Ba ,D,a B3HMaTe pemem1.
eTo 3a HHTeH3HBHOCTTa Ha ,n:ocera H ,n:a orrpe,D,eJI.HTe Kora ,D,a ce OTTernHTe. Ilo,D,Kpemmuun
qoBeK He forna ,n:a KpnTHKyBa orrnTnTe BR HJIH ,n:a BR Ka3Ba ,D,a ce cTapaeTe rroBeqe. H Bee
rraK e ,n:o6pe, aKo TOH ycrr.HBa .n:a 3a6eJie)!(ll c'hrrpoTnBaTa OT Barna cTpaHa n BR rroMara .na
en ,D,a,n:eTe cMeTKa 3a HannqneTo 1r. OcHOBHaTa MY 3a,n:aqa e ,D,a BR ocnryp.HBa Hac'bpqemie
n rro,n:Kperra, 6e3 .n:a ou;eH.HBa rrpe.n:cTaB.HHeTo BR. HacoKHTe 3a rro,n:Kperr.Hll(ll.H qoBeK ca .ua·
,D,eHn B Kpa.H Ha Ta3n rnaBa.
HanHqHeTo Ha rro,n:Kperr.HIU qoBeK qecTo e OT rron3a n rroH.HKora e OT Ba)!(HO 3Haqem1c
3a 3arroqBaHeTo Ha ,D,ocera. Ho aKo ncKaTe HarrnJIHO ,D,a rro6e,D,nTe ¢o6n.HTa CH, B Kpali11a
cMeTKa Il(e Tp.H6Ba ,D,a ce OTKa)!(eTe OT rro,D,Kperr.Hll(ll.H qoBeK n ,D,a ce n3rrpaBnTe rrpe~ ~o·
6HliHaTa CHTyal(ll.H caMH.

IJo U36op: WbpBO npo6eaume UMQ2UHepHa oeceHCU6UJlU3QL{UR

fuKOll XOpa o6nqaT ,D,a rrpaKTHKyBaT TeXHHKaTa, HapeqeHa UMG2UHCpfta 0CCCHCU6UJl ll '
3GlfUR, rrpe,D,H peanHo ,D,a HaBJI.H3aT B'bB ¢o6nliHaTa cnTyau;n.H. Ta3n TexHnKa BKmoqBa mny·
ann3npaHe Ha rrpe)!(llB.HBaHH.HTa, oqepTaHn .B H:epapxn.HTa Ha ,D,ocera, BMeCTO n3rrpaB5IHrn)
rrpe,D, T.HX B peanHn.H )!(llBOT. AKo ncKaTe ,D,a .H n3rrOJI3BaTe KaTo rro,D,rOTOBKa 3a peamrn1
,n:ocer, Bll)!(Te pa3,D,ena ,,I1MarnHepHa ,n:eceHcn6nnn3au;n.H" rro-HaTaT'hK B Ta3n rnaBa.

IJpuMepu 3Q uepapXUU

Cne,D,BaT Tpn rrpnMepn Ha H:epapxnn 3a peaneH ,n:ocer. (IloBeqe rrpnMepn rue HaMepuh
B IIpnno)!(eHne 1.) Mon.H, nMaliTe rrpe,D,Bll,D,, qe TOBa ca caMo rrp11MepH11 H:epapXHn; co6cr·
BeHaTa Bll liepapXll.H OT ¢o6HHHll CI(eHll, CB'bp3aHll c acaHCbOpll, Mara3llHll llJIH neTClf(
MO)!(e ,D,a ce pa3JIHl.faBa B 3aBHCHMOCT OT TOBa KOH acrreKTll Ha CHTyal(llllTe rrpe,D,H3BHKBlt
HaH-CllJIHa TpeBO)!(HOCT.

· AcaHcbopH
1. ·!fa6mo,n:aBaliTe crr11paHeTo n rroTern.HHeTo Ha acaHcbopa.
2. Bne3Te B Herro,D,BH)!(eH acaHcbop 3ae,D,HO c rro,D,Kperr.HIUH.H BR qoBeK.
3. Bne3Te B Herro,n:BH)!(eH acaHcbop caM.
ncJ.
4. lfaKal.feTe ce 11nn cne3Te e,n::aH eTa)!( c acaHcbopa 3ae,D,HO c rro,D,Kperr.HIUH.H BH qo -.
n qoi;ti
5. H3Kal.feTe ce 11nn cne3Te e,n:HH eTa)!( c acaHcbopa caM KaTo rro,n:Kperr.HIUH.HT B ,
 175

Bli qaKa rrpe;:( acaHcbopa Ha eTa)!(a, Kb,[(eTo m:e cne3eTe.

I ' .. !ThTyBaMTe ,[(Ba llJill Tpll eTa)!(a 3ae,[(HO c IIOJJ;Kpern1m:m1 Bll qoBeK.

L- ,. 7. IlbTyBaMTe ,[(Ba llJlll Tpll eTa)!(a caM KaTO IIO,[(Kperr.5Il1(ll.5IT Bll qoBeK BII qaKa rrpe,[(
:-· acaHchopa Ha eTa)!(a, Kb,[(eTo m:e cne3eTe

l · j''' ·8. YBem1qeTe 6poJI Ha ernJKttTe - n'hpBo 3ae.nHo c no.nKpenJIII(llJI Bll qoBeK ll nocne
· ·---~"4.'-,.;...,.-- caMII Ka To To ii Bll qaKa rrpe;:( acaHcbopa.
• ' -,4 '•':' \"~ •• • • .•

• ,, ., • '.f. I .· ..__,
. :.· ·~·:· 9~ IlbTyBaHTe B acaHCbOpa caM, 6e3 IIOJJ;KperrnmH.5! BII qoBeK.

Mara3HHH 3a xpa HHTenHH croKH

.1 ~ . IlloqmpaiiTe ,[(0 Mara3HHa 3ae,[(HO c IIOJJ;Kpemrm;II.5I BII qoBeK ll OCTaHeTe e,n:Ha MHHy-
' ... ~ · .

. . ',"''· .·. Ta Ha rrapKIIHra.

..._.... . !"\ ' ,

·:· :>< 2. IlloqmpaiiTe ,[(0 Mara3IIHa 3ae,[(HO c IIOJJ;KpeII.5IIIl;II.5I BII qoBeK II OCTaHeTe rreT MIIHYTII
· Ha rrapKIIHra.

. . · 3: Oni,[(eTe ,n:o BXO,[(a Ha Mara3IIHa II ce pa3xmK,n:aiiTe oTrrpe,n: ,n:Be MIIHYTII 3ae,n:Ho c

- .'8 •.. ••
IIOJJ;Kperr.5Imll.5I Bll qoBeK.
L
. :· :./' 4~· IloBTOpeTe CTbIIKll 1, 2 II 3 caMH.
, 5. :BJie3Te B Mara3HHa 3a 15 ceKyH,n:H 3ae,[(HO c rro,n:KpeII.5IIIl;II.5I BII qoBeK II H3Jie3Te.
' ; ·. -·~ l '· .;: : . .
-~·;;·.}.:f ~· : Bne3Te B Mara3IIHa 3a 1 MHHyTa 3ae,[(HO c IIOJJ;Kperr.5IIIl;II.5I Bll qoBeK II H3Jie3Te .

.'. ..·. ,; 1 ~ 0TIIJJ;eTe ,n:o ,[(bHOTO Ha Mara3IIHa 3aC,[(HO c IIO,[(Kperr.5IIIl;II.5I BII qoBeK II rrpeKapaiiTe 2
<·. ··::· -., MIIHYTII TaM .
0
· -~ ·8. :);_ - .
1
Bne3Te B Mara3HHa 3ae,[(HO c rro,n:Kperr.5Im;H.5I BH qoBeK II ro rrpII,n:py)!(aBaiiTe, ,n:oKaTo
KyrryBa e,n:Ha CTOKa.

·. - -~·- ~- ~~ Bne3Te B Mara3IIHa 3ae,n:Ho c rro,tiKperr.5Im;H.5I BII qoBeK II ro rrpII,n:py)!(aBaiiTe, ,[(OKaTo

··~.. :,.~ KyrryBa ,D:Be CTOKll OT pa3JIIIqHII m;aH,n:OBe.

;~:~··.·~,-I2~ IlOBTOpeTe CTbIIKII 5, 6 II 7 KaTO rro,n:KpeII.5IIIl;II.5IT BII qoBeK BII qaKa OTBbH.
1

. - 1( Bne3Te B Mara3IIHa 3ae,n:Ho c rro,n:Kperr.5Im;H.5I BII qoBeK II KyrreTe e,n:Ha CTOKa.

' '··_.J2. Bne3Te B Mara3IIHa 3ae,n:Ho c rro,n:Kperr.5IIIl;H.5I BII lfOBeK II KyrreTe ,n:Be CTOKH OT pa3JIIIlf-
..- . HH m:aH,[(OBe.

'"?d,~:J<yrreTe e,n:Ha CTOKa caMH KaTO rro,n:Kperr.5Im;II.5IT BII qoBeK BII qaKa OTBbH.
-.: "'

.\ .·: )~~ ·.~KyneTe ,[(Be CTOKII caMII Ka TO rro,n:Kperr.5IIIl;ll.5IT Bl.I lfOBCK BII qaKa OTBbH.
. .''} .

.· . ,·.::-.. ~1 2~ pni,n:eTe ,[(a rra3apyBaTe caMH, KyrreTe caMO e,n:Ha CTOKa I1bpBH.5I IIbT II IlOCTerreHHO
,.
...., .YBCJlli lfaBaMTe 6po.5I H·a CTOKIITe 11 BpeMeTO, rrpeKapaHO B Mara3HHa .

I · Il .
. : · PH6nn)l(eTe ce ;:(O neTIIII(eTo 3ae,n:Ho c no,n:Kperr.5Ill(IIJI BII qoBeK H moqmpaiiTe oKo-
,. . ·:·Jio Hero.
A:"
176 E,[(M'hH,[( EOPH f{A CE CIIPABHM C TPEBO)f{HOCTTA H <POEHHTE

2. IlapKHpaliTe .no nennu:eTo 3ae.nHo c 110.nKpemn1u151 BM qoBeK 3a 11eT MMHYTH.

3. Bne3Te Ha TepMHHana 3ae.nHo c 110.nKpe11m1.(H5I BM qoBeK M ce pa3XO)l(.[(aliTe TaM ner

MHHYTH.

4. 0TH.[(eTe .[(0 Ol1alllKaTa 3a 11poBepKa Ha 11bTHHU:MTe 3ae.[(HO c 110,[(Kpe1151IU:M51 BM lIOBeK

M OCTaHeTe Ha Ol1alllKaTa 11eT MIIHYTH.

5. IloBTOpeTe CT'hl1KM 1 - 4 caMH.

6. Ype.neTe .na 11oceTMTe Kau:Han q_aMoneT H 11peKapaiiTe e.nHa MHHyTa Ha 6op.na 3ae~ 80
c 110.nKpe11mU:H5I BM qoBeK.

7. IloBTopeTe CT'hl1Ka 6, Ho ocTaHeTe Ha 6op.na 11eT MMHYTM. Mo)l(e .na 11po6BaTe .ua
ce.nHeTe H .na 3aK011qaeTe KonaHa.

8. IloBTOpeTe CT'hl1KM 6 H 7 caMH.

9-. Ky11eTe CH 6HneT 3a KpaT'hK 11oneT (15 .no 30 MHHYTH) H neTeTe 3ae,n:Ho c 110.nKpen}l·
rn:H51 BH qoBeK.

10. Ky11eTe CH 6HneT 3a 110-,[('hJI'hr rroneT H nerere 3ae,n:Ho c 110.nKpe11Hrn:H5I BH qoBeK.

11. IloBTOpeTe CT'hl1KH 9 H 10 caMH.

Mo)l(eTe ,[(a pa3pa60THTe CB051 liepapXH51 Ha CT'h11KHTe 3a KOHKpeTHaTa cpo6m1 Karo

M3110JI3BaTe llepapXH51Ta Ha .nocera. Ha11paBeTe H51KOJIKO KOl1H51 Ha Ta3H cTpaHHU:a H Ja·
11MllleTe liepapXHHTe 3a KOHKpeTHHTe cpo6HH, Bbpxy KOHTO HCKaTe ,n:a pa6oTHTe. Mo)l(e Jt3
H51MaTe HY)l(.[(a OT BCHqKHTe 20 CT'h11KH, HO ce 011HTaMTe ,[(a pa3pa6oTHTe 110He 8 pa3JilflllUI ~.
CT'hl1KM, 11pou:e.nHpaliKM OT Hali-necHaTa KbM Hali-rpy,[(HaTa.

1
 IIOMO!l( IIPH c/JOEHH: /(OCEI' 177

Hepapxu.R Ha ooceza

(rrocolfeTe <iJoforn:rn)
x: . ,~
7
'. ':'1. . ·. HHcmpyK4uu: 3arroqHeTe c OTHOCMTeJIHO neceH MJIM JieK ,ri;ocer c cpofouITa CM. Pa3pa-
. "
-·-··· ~~
~': 6~.iere · . ·· :
IIOHe 8 CT'hIIKM, CBbp3aHM c Bee IIO-Tpy,ri;eH ,ri;ocer. Ilocne,ri;HaTa CTbIIKa Tp.H6Ba ,ri;a
. ·\l·. • (51;,ne Barna u;en IlflM ,ri;opM CTbIIKa CJie,ri; OHOBa, KOeTO CTe CM orrpe,ri;enMnM KaTO u;eJI. )J,oKa-
• .• .' ...;.·i.o,.,· · · .

. ' . TO Harrpe,ri;BaTe B :liepapXM.HTa, 3aIIMCBaliTe ,ri;aTaTa, Ha KO.HTO ere OCbll(eCTBMJIM BC.HKa OT

CmonKa J(ama Ha OCoUfecmB.RBaHe

!.~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
·2. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

. 3·~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
4. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

7. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

9. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3a6enearn:a: HarrpaBeTe KOIIMe 3a BC.HKa OT cpo6MMTe CM.

178 EJ(MbHJ( EOPH !{A CE CllPABHM C TPEBOJKHOCTTA H c/JOEHHTE

OCHOBHa npo~eAypa 3a AOCer

Cne,n;HHTe 11ernpn CT'hIIKH oqepraBaT KaKBo II(e mrrHTBaTe rrpH npaKTHKyBaHeTo Ha

rrp5IK ,n;ocer.

1. BJieJTe n c1ITyau.mna. Bne3Te B'hB cpo6HliHaTa cnTyal(H5I KaTo 3arro11HeTe c nopBaTa

CT'hIIKa B iiepapXH5ITa CH HJIH c OHa3H, npH K05ITO rrocne,1J,HH5I IT'hT CTe H3Jie3JIH. IIpo-
,Il,'hJI)J(eTe ,n;a HaBJIH3aTe B CHTyal(H5ITa (mrn ,n;a H3IIbJIH5IBaTe CT'hIIKHTe B liepapXH5ITa),
,n;oKaTo rpeBO)l(HOCTTa BM npe,n;H3BHKa neK ,n;HcKoMcpopT. Mo)KeTe ,n;a H3IIOJI3BaTe
CKa.11.ama Ha mpeBOJICHOCmma B I'.11.aea 6, 3a ,n;a cne,Il,HTe HHBOTO Ha TpeBO)l(HOCTTa
CH. Ilo rrpHHI(HII, 3a ,n;a BopBH ,n;oceroT nnaBHO, TpeBO)KHQCTTa BH Tp5I6Ba ,n;a 60,n;e B
rpaHHI(HTe Me)K,n;y1 H 4 B CKa1zama. AKo 3a MaJIKO rrpel\nrne Ha,n; HHBO 4, o6HKHOBe-
HO IDIMa rrpo6neM. Ho aKO OCTaHe Ha)J, 4 HJIH ce IIOBHlllH, Hali-,n;o6pe e 3a KpaTKO ,JJ,a
ce orrernHTe or CHTyal(H5ITa. AKo ycelI(aTe, qe me ce crrpaBHTe, qy,n;ecHo. Ilpocmo
ocmaHeme B npeou3BUKBaU{ama cmpax cumyat/UR, ooKamo mpeeo:J1cHocmma eu
3anocme OQ CmUXBa. l=(opH ,n;a H3IIHTBaTe ,Il,HCKOMcpOpT B CHTyal(H5ITa, OCTaHeTe B . .....,
He5I, ,Il,OKaTO HHBOTO Ha TpeBO)KHOCTTa BH 3aIIOtIHe ,n;a CTaBa HeITOHOCHMO. Ocma-
eeme OQ .!vlUHe Bpe.!vle U mpCBf!JICl-lOCmma BU OQ ftaMG.!lee. fipH npOI(e,Il,ypaTa Ha
,n;ocer e MHoro none3HO ,IJ,a npaKTHKyBaTe KopeMHOTO mnuaHe, . orrHcaHo B I'Aaea 4.
l=(mnaHeTO OT KOpeMa me BH IIOMOrHe ,n;a pa3ceeTe qacT OT rpeBO)KHOCTTa.

TpeBO~HOCTTa BH H3JIH3a H3Il0~ KOH-

2. 0TTerJieTe ce, aKo (H cal\IO aKO) ycenne, qe
TPOJI. AKo ycenne, qe TpeBO)KHOCTTa BH 3arroqBa ,IJ,a cTaBa HeKoHrponHpyeMa (Ha.a
5 no CKaJiaTa Ha TpeBO)KHOCTTa), Tp5I6Ba BpeMeHHO ,n;a ce OTTenrnTe OT CHTyal(H5ITa.
ToBa 03Ha11aBa BpeMeHHO ,n;a H3Jie3eTe OT cinya~HJITa, ,n;oKaro ce rroqyBcTBaTe no-
,n;o6pe, H rrocne ,n;a ce BnpHeTe B'h3MO)KHO Hali-6op3o. BHHarH e Hali-,n;o6pe ,n;a cc
OIIHTaTe ,n;a OCTaHeTe B CHTyal(H5ITa, ,n;a npHeMeTe ,Il,HCKOMcpopra, KOHTO H3IIHTBaTe,
H ,n;a H311aKare rpeBO)KHOCTTa ,n;a CTHXHe. Ho aKo rroqyBcTBare, qe BopBHTe KMi
HeKOHTponnpyeMa rpeBO)KHOCT HJIH rraHHKa, Hail-,n;o6pe ce OTTerneTe H rrocne ce
BopHeTe B CHTyal(H5ITa B'h3MO)l(H0 Hali-6op30.

B MHoro cnryal(HH TOBa e necHo ocnmecTBHMO. AKo IIIOcpHpare no MarHcTpana.

MO)l(eTe ,n;a OT6HeTe BCTpaHH HJIH ,n;a H3Jie3eTe IIpH IlopBaTa OT6HBKa. AKO ce,UHTC
B pecropaHT, 6Hxi:'e MOrJIH ,n;a OTH,n;eTe ,n;o ToaneTHaTa H rrocne ,n;a ce BopHeTe. AKO
nernre, H5IMa KaK ,n;a HarrycHere caMoneTa, Ho MO)KeTe ,n;a ce oTTermne Ha 6e3onac·
HO M5ICTO B yMa CH (HJIH ,n;a H3IIOJI3BaTe 3aITHCaHa BH3YaJIII3al(I15I - Bli)l( Dzaea 1I).
IlOMHeTe, 11e OTTerJIJIHeTO He e C'hIUOTO Karo 65IrCTBOTO - H,Il,e5ITa e BpeMeHHO ,na
n3ne3ere OT cIIryal(IIJITa H rrocne ,n;a ce BopHeTe.

3a6enemKa: I1Ma MHOfO eKcrrepTH ITO TpeBO)KHQCTTa, KOIITO 3aCT'hITBaT rrpo,n;omKaB 3·

HeTO Ha ,n;ocera c cpo6HHHaTa CHTyal(H5I He3aBHCI1MO KOJIKO CHJIHa CTaBa TpeBQ)KHOCTf3·
Ilpo6neM'hT ryK e, 11e aKo HaHCTHHa rronyqHTe npIICTbII ·Ha rraHIIKa no BpcMe Ha ,uocera.
pncKyBare ,n;a 3aTBop,Il,HTe ceHcH6IIJIH3al(IIJITa cII, KaKTO II cpo6HJITa. BorrpeKII 11e mrnaru c
0
Haii-,n;o6pe ,n;a ce orrHrare ,n;a H3ToprrHte ,n;IIcKoMcpopr.a rro BpeMe Ha ,n;ocer, ,n;o6pe e c0 lll
,n;a MO)l(eT·e BpeMeHHO ,n;a ce OTTerJIIITe, aKo TpeBO)KHQCTTa Bli 3arroqHe ,n;a CTaBa HerroHO
en·
Ma IIJIII IIMa Bep05ITHOCT ,n;a ,Il,OBe,n;e ,n:o rraHHKa.
 r

IIOMOII( IIPH cJJOEHH: J{OCEI' 179

3. Bn3CTaHoBeTe ce. Bee e,r:i:Ho .n:amr III:e ocTaHeTe B CHTyauiuna mrn BpeMeHHO me ce
OTTerJrnTe, CJie,r:i: TOBa OCTaHeTe B CHTyaumna, .[(OKaTO Bb3HHKHaJiaTa TpeBO:>KHOCT .
cTHXHe. HerrpeMeHHO ocTaBeTe ,r:i:ocTaTblfHO BpeMe TOBa .n:a ce cnytJH. KopeMHOTO
.[(HillaHe HJIH pa3XO,IJ:KaTa HaOKOJIO B T03H MOMeHT MO:>Ke .n:a IIO.[(IIOMOrHaT Bb3CTa-
HOBJIBaHeTO Ha paBHOBeCHeTO BH.

ra Ilpo,D;'hJDKeTe. Cne,r:i: KaTo ce Bb3CTaHOBHTe, rrpo,UbJI:>KeTe c HaBJIH3aHeTo B CHTyaumna

(HJIH c H3KalfBaHeTO Harope B liepapxmna). IlpHeMeTe CHMIITOMHTe Ha TpeBO:>KHOCT,
(
.__' aKO ce II05IB5IT, H HM II03BOJieTe ,r:i:a CTHXHaT. He ce caMoo6BHH5IBaiiTe, aKO rrpe.n:cTaB5l-
Te HeTO BH cne,r:i: OTTefJIJIHeTO He e TOJIKOBa .n:o6po KaTO B HalfaJIOTO. ToBa ce cnytJBa qec-
TO. Cne.n: ,r:i:eH-,r:i:Ba III:e MO)KeTe ,r:i:a rrpOJJ:bJI)KHTe Harrpe.n;'hKa CH Hampe B liepapxmna.

3e- d .• :. ·

: : )" ;.-: ; IlpO,Il;bJI)KaBaHTe ,r:i:a IIOBTap5ITe ropHH5l UHKbJI: .n:ocer - OTTefJIJIHe ( aKO e Heo6xo,UHMO)
· ::,· _;_ Bb3CTaHOB5IBaHe - rrpo,r:i:'hJI)KaBaHe, ,r:i:oKaTo yceTHTe yMopa HJIH oTerlfeHHe, rrocne crrpeTe
w
p11
j '. :r 3a .n:eH5l. 0C'hIL(eCTBeTe TOJIKOBa CTbIIKH OT iiepapXH5ITa, KOJIKOTO ca no CHJIHTe BH. ToBa

: l
-"ce' cM5ITa 3a e.n;HH ceaH C H o6HKHOBeHO OTHeMa Me:>KJJ:Y TpH.n;eceT MHH)'TH H )];Ba qaca . Ilo
_.-.-:-·., Il pHHUHII IIO -,Il;bJifHTe ceaHCH Ha .n;ocer IIOCTHraT II0-6bp3H pe3yJITaTH OT KpaTKHTe, HO
za-
- ._'' · .;·; n poue.n:Hpai1:Te CbC co6CTBeHO TeMIIO . 3a IIOBelfeTO xopa e.n;HH ceaHc ,UHeBHO e JJ:OCTaTbLieH .
• f '._ -~ H5I_KOH JJ:HH me ce pa,r:i:BaTe Ha qy.n;eceH Harrpe,Il;bK H MO)Ke 6H me OCbmecTBHTe H5IKOJIKO
.· ~
.,_ _ ,_ ·:· _C T'bIIKH. B .n;pyrH me BH ce Hanara .n;a rroBTapHTe e.n;Ha H CbIIJ:a CTbIIKa H5IKOJIKO IIbTH. B Tpe-
. T_II MO)Ke .n;a H5IMaTe HHKaKbB Harrpe,Il;bK H .n:opH e Bb3MO)KH0 .n:a He CTHrHeTe ,UOTaM, )J;OKb-
) .
A eTQ GTe CTHraJIH rrpemnrrHHTe JJ:HH. B rroHe.n;eJIHHK MO)l(e .n;a rrpeKapaTe rreT MHHYTH caMH
ra.u .·: _;\ p~ara3HHa 3a IIbpBH IlbT OT ro,r:i:HHH . BbB BTOpHHK MO)l(e rraK .n;a H3,Il;bp:>KHTe rreT MlIHYTH,
- ; ·::"'· p o .He IIOBelfe. Ilocne B Cp5I.r:i;a MO)l(e H3o6mo .n;a He CTe B CbCT05IHHe .n:a BJie3eTe B Mara3H-
,. .'.i-·· ·}rn~ HO B lfeTBbpTbK HJIH rreTbK .n;a OTKpHeTe, qe CTe B CbCT05IHHe .n;a OCTaHeTe B Mara3HHa
ce ' . ' .'_ ).'(eCeT MHHyTH. Te3H rro,r:i:eMH H cna.n;oBe, ,IJ:Be CTbIIKH Harrpe.n; H e.n:Ha Ha3a,Il;, ca THIIIFIHH 3a
;~ ,... '.t eparrirnTa qpe3 .n;ocer. H e rro3BOJI5IBaliTe ToBa .n;a BH o6e3Kypa:>KaBa!
bM
~a
...,

L
. KaK Aa H3Bne1..1eTe Hai1-ron.HMa non3a OT AOcera
JTa,
~ e
\.KO
; --
).
",::;;: 1. Eooeme zomoau iJa pucKyamne.
"' ~ ,... ' ·i- :~ •
,na
E · · • ,... · Bmr3aHeTo BbB cpo6Hi1Ha c1nyaIJ.I:I5I, KOJITO OT.UaBHa oT6HrnaTe, me BKJIIOlfBa rroeMa-
i HeTo Ha MaJibK ,r:i:o yMepeH pHcK. IIpocTo H5IMa .n;pyr HalfHH .n:a ce H3rrpaBHTe rrpe.n;
CTpaxoBeTe CH H ,r:i:a ce Bb3CTaHOBI:ITe. Ho rroeMaHeTO Ha pHCK e rro-JieCHO, KOraTO
(-
3aIIOlJHeTe c ManKn, orpaHHlfeHH uenn H rrpoue.n;I:IpaTe HaTaTbK CTbIIKa ITO CTbIIKa .
[ l. Cb3JJ:aBaHeTo Ha i1:epapxn5l Ha cpo6niiHHTe cnTyaunn BM rro3Bomrna .n;a H3IIOJI3BaTe
era, T03H IIOCTerreHeH IIOJJ:XOJJ: KbM OBJia,U5!BaHeTO Ha cP06HHTe CH .
' e
,li(O _ :: ... 2. Cnpaaeme ce Coe conpomuaama.
'I'
1rlf-
'• OcbmecTB5IBaHeTo Ha ,r:i:ocer CbC CHTyauH5l, K05ITO OT,UaBHa OT65lrnaTe, MO)Ke .n:a
npe.n;H3BHKa CbilpOTHBa . 06bpHeTe BHHMaHHe .n;amr OTJiaraTe 3aITOlJBaHeTO Ha ceaH-
180 EJJ:MbHJJ: EOPH aA CE CllPABHM C TPEBO)f(HOCTTA H c/JOEHHTE

cine Ha ,[(ocer M CM HaMnpaTe rrpnq1rnn ,[(a rrpoTaKaTe. CaMaTa MMC'hJI HaHcnrna .na
BJie3eTe BbB cpo6MMHaTa CHTyaumI MO)J(e ,[(a rrpe,[(II3BMKa CMJIHa TpeBO)J(HOCT, CTpax
OT rrorra,[(aHe B KarraH MJIM rropa)J(eHqecKM MMCJUI KaTO ,,HMKOra H51Ma ,[(a Mora .na
ro HarrpaB51" MJIM ,,Ee3Ha,[(e)J(,[(HO e". BMecTo ,[(a KarrnTynMpaTe npe,[( corrponrnaTa
npo6Ba:H:Te ,[(a B'h3IIpHeMaTe rrpoueca Ha ,[(eceHcM6MJIM3aQM51 KaTo Ba)J(Ha Teparres~
n1qHa Bb3MO)J(HOCT. KaTo cKoqMTe B Hero, me orro3HaeTe ce6e CM M me rrpeo,[(one-
eTe OTKOJieIIIHH MO,[(eJIM Ha OT651rBaHe, KOMTO ca ca60TMpanM )J(HBOTa BH. Ka3Baihe
CM KOJIKO me ce Il0,[(06p51T )J(HBOTbT M ~po3KMTe BM, KOraTO cpo6MHTe BM Beqe HJIMa
,[(a BH M3MbqBaT.

EMXTe MOrJIM C'hmo ,n:a rrperne,[(aTe pa3,[(ena 3a MOTHBaQirnTa ,,Heo6XO,[(HMH CbCTaB-

KM 3a ocnmecTBJIBaHeTO Ha Bb3CTaHOBMTeJIHaTa BH rrporpaMa" B Dwea 3. IlOMHC-
JieTe .n;anM H51Ma HJIKaKBM BTOpMqHH IIOJ13M, KOMTO 110,[(XpaHBaT CbilpOTMBaTa BH.

II(oM rrpeB'h3MOrHeTe rrnpBoHaqanHaTa corrponrna cpemy peanHM51 ,[(ocer, crasa

rro-necHo. AKo ycemaTe, qe MMaTe rrpo6neMM coc corrpoTMBaTa B KOMTo M .n;a 611no
MOMeHT, 6HXTe MOfJIH ,[(a ce KOHCYJITMpaTe c TeparreBT, 3aIT03HaT c TepaIIM51Ta qpe3
.n;ocer.

3. EoiJeme zomoau iJa u1mopnume u1aecmen iJucKo.M[/iopm

I13rrpaB51HeTO rrpe,n: CMTyaQMH, KOHTO OT,IJ;aBHa OT651rnaTe, He e oco6eHO rrpM5ITHO
MJIM KOMcpopTHo. HeH36e)J(HO me M3IIMTaTe M3BecTHa TpeBO)J(HOCT B xo,[(a Ha ,n:eceH-
cH6HJIM3aQH51Ta. BcoII(HOCT o6HqaliHo e rrpH 3arroqBaHeTo Ha TeparrH51Ta qpe3 ,no-
cer napeoHaitaAHO ,[(a ce rroqyBcTBaTe no-JAe, rrpe,n:H ,[(a ce rroqyBcTBaTe rro-,n:o6pe.
ToBa, qe ce qyBcTBaTe rro-3ne He e 3HaK 3a BpnmaHe Ha3a,[(, a rro-cKopo rrpM3HaK, t.Ie
.IJ:OCer'hT HaHCTMHa Oeucmea. 03HaqaBa, qe ITOJiaraTe OCHOBHTe 3a TOBa ,[(a Ce qyBCT-
BaTe rro-.n;o6pe. IU;oM ,n:o6HeTe rro-rOJI51Ma BemMHa B OBJia,[(51BaHeTO Ha CMMITTOMHTC
Ha TpeBO)J(HOCTTa, KOHTO ce I1051B51BaT no BpeMe Ha ,n:ocera, ceaHCMTe BM me CTaHaT
rro-JieCHH H me rrpM,n:o6MeTe rro-_rOJIJIMa yBepeHOCT ,n:a npO,[('bJI)KMTe .IJ:O Kpa51.

4. He npeKa.llRBaume - 6oiJeme zomoau iJa ce ommezAume.

BaIIIMTe ceaHCH Ha ,[(Ocer ca HailbJIHO pa3JIMqHJf OT cpo6HMHMTe CMTyaQMM, B KOiiTO
rrorra.n;aTe rrpMHY,[(HTeJIHO B pe3ynTaT Ha cnyqa:H:HoCTTa. IlpM rrpoueca Ha ,[(eceHcH-
6HJIM3aQH51 BHe KOHTpOnHpaTe MHTeH3MBHOCTTa M rrpO,[(bJI)J(MTeJIHOCTTa Ha ,nocera
CbC c1uyaQMMTe, KOMTO BH rrnarnaT: cnyqaiiHOCTTa He rrpe,[(Jiara T03M JIYKC. B1rnarH
6n.n;eTe rOTOBM ,[(a ce OTTerJIMTe OT ceaHca, aKO TpeBO)J(HOCTTa BM Ha,[(BMIIIH HiiBO
4 no CKaAama Ha mpeBO:JICHOcmma. Cne.u TOBa M3qaKai!Te ,[(a ce B'h3CTaHOBHTe,
rrpe.n;M OTHOBO .ua BJie3eTe BbB cpo6MliHaTa cMTyauirn. Omme21umemo He e npu1HaK
flQ MQJlOOywue - TO e Hali-ecpHKaCHH5IT M 6bp3 HaqMH 3a OBJia,[(51BaHe Ha cl>ofornra.
IIpeKoMepHM51T ,[(ocer MO)J(e ,[(a B'h3BopHe qyBcTBMTeJIHOC~Ta BM KbM CMTyaumna 11
B KpaH:Ha CMeTKa ,n:a Y.IJ:bJI)J(M BpeMeTO, Heo6XO,[(HMO 3a npeO,[(OJuIBaHe Ha cpo6IDITa BH·

5. I1Aa1mpaume nenpeiJauiJUMu o6cmoRmeAcmaa.

IIpe.n;cTaBeTe CM, qe rrpaKTHKyBaTe B acaHchopa II ce cnyqBa Hali-nornoTo - roii
3ac51.n;a Me)l(,[(y eTa)J(MTe. llJrn qe ToKy-mo cTe 3arroqHaJIM ,[(a rnocl>MpaTe no Marac-
TpanaTa M 3arroqBaTe ,[(a ce naHMKhOCBaTe, a oT6HBKaTa e MHoro .n;ane"l!. )J:o6pe e
r IJOMOll( IIPJ! c]JQEJ!lf: /{OCEI' 181

.:·~ <£. ~: . npn B'h3MO)l(HOCT ,I(a rrnam1paTe npe,I(BapineJIHO Te3H Haii-JioIInI cn:eHapirn. B nop-
. , , . BU~ cnyqaii ce no,I(cHrypeTe KaTo ce ynpa)l(HHBaTe B acaHchop, cHa6,n:eH c Tene¢oH
. 3a ll3BoHpe,n:HH CHTyan:mi. B cnyqa51 c MarncTpanaTa en Ka)l(eTe npe,I(BapnTeJIHO,
qe H51Ma HllIU:O JIOIIIO ,I(a OT6HeTe BCTpaHll llJill noHe ,n:a KapaTe 6aBHO c BKmoqeHll
· aBapHiiHH cBenrnHH, ,I(OKaTo cTHrHeTe ,n:o n3xo,n:a. AKo me BJIH3aTe B'hB ¢o6HiiHa
CllTyan:H.H, KO.HTO H.HMa ,,aBapHeH ll3XO,n:" - KaTO JieTeHeTO - ,I(p'b)J<Te CnllC'hKa c no-
~- : . 3nrnBHHTe TBop,I(eHH.H (Bll)l( DzaBa 6) no,n:poKa nnn cn B3eMeTe penaKcnpama KaceTa
. .;_-L-~~;.~-..ll nopraTHBeH KaceTOcPOH coc cnyIIIanKn (Bll)J( DzaBa 11) .
. '\~'.~~'.' .:

. ~ :;':·. 6.llAanupaume ceancume na doce2 nped6aplfmeAno.

KoraTo 3anoqHeTe ,I(a npaKTHKyBaTe ,I(Ocer, MO)J(e ,I(a ere CKJIOHHH ,n:a ro npaBHTe
.. "~· ...~/.·· cnoHTaHHO, caMo KoraTo Haii-MHoro Bll ce ncKa. AKo npaKTHKyBaTe caMo Koraro
~.. '1{ ';;; '' llCKaTe - TaKa ,I(a ce Ka)l(e, caMO B ,I(06pnTe ,I(Hll, TOBa HaCTHHa MO)J(e ,n:a Bll noMOrHe
--.'. · '~io'I·:~ . ,I(a 3anoqHeTe ,I(a ce H3npaB.HTe npe,n: cnTyan:nn, KOHTO OT ,n:onro BpeMe oT6.HrnaTe .
.·. >. Ho cne,I( KaTo Be,I(H'h)l( 3anoqHeTe, Haii-,I(o6pe e ,n:a nnaHnpare ,n:ocera en npe,I(Ba-
, ·_. ': ...;.... pHTeJIHO. IlocTapaihe ce ,n:a npaKTHKyBaTe KaKTO B ,,,I(o6pHTe", TaKa ll B ,,JIOIIIHTe"
. : ,I(Hll. AKo qaKaTe caMo ,I(06pHTe ,I(HH, Bee u~e oTnaraTe 3a Kora To ce qyBCTBaTe no-
._ ~o6pe, a TOBa me 3a6aBH Hanpe,I(oKa Bll. BbnpeKn qe npn nnaHHpaHn.H ,I(Ocer MO)J(e
. . . ,I(a H3nHTBaTe ITO-CHJIHa npe,I(BapHTeJIHa TpeBO)J(HOCT, T.H me HaManee, II(OM 3anoq-
; ... .\~ ..: \ r.~·
,.!:, • .. ~
Here ,I(a nocTnraTe ycnexII.

.-. · 7. J(o6epeme ce na co6cm6euomo cu meAmo.

Ba)l(HO e ,I(a He B'h3npHeMaTe peaJIHH.H ,I(ocer Karo H.HKaKBa Ha,n:npeBapa. IJ;enTa He
e ,I(a npoBepIITe KOJIKO 6op3o MO)l(eTe ,I(a npeo,n:oneeTe npo6neMa: o6HKHOBeHo He
.. . e ,I(o6pa II,I(e.H ,I(a ce HacIIJIBaTe ,n:a npaBnTe roneMn KpaqKn 6op3o. BcomHocT, co-
-;," :"!'' II(eCTByBa pIICK ,I(a B'b3B'hpHeTe qyBCTBIITeJIHOCTTa _cn KbM ¢o6H.HTa, aKO ce OnllTBa-
-~~--
,:;:-.. Te ,I(a npaBHTe CT'hITKHTe no-Harope B iiepapxirnTa, npe,n:n Han'hJIHO ,n:a cTe OBJia,I(eJIII
~ "l . .

. ,f~:· ',<.-. rrpe,I(HIIIHIITe CT'hnKII. PeIIIeTe c KaKBO TeMIIO · IIcKaTe ,I(a npon:e,n:IIpaTe rrpII ,n:ocera
,·~.--< ·~. c Tpy,n:Ha CHTyarurn, ,I(aBaHKll Cll CMeTKa, qe H ,n:pe6HnTe ycnexll ca MHOfO Ba)J(Hll B
' ':f:. .. "
., .·,:i;;~ !_ <~ · 'f03II BH,I( pa6oTa .
. ·,·~- .' .''."''

.,> ·s. Omopceme ce om :>1ceAanuemo 1a no/leH KonmpoA.

, .· ... . Pa6oTeTe Bopxy rrpIIeMaHeTo Ha ¢aKTa, qe MO)J(eTe ,n:a KOHTponIIpaTe H.HKon Hern:a, a
·~-" ~ .n;pyrH He. Mo)l(eTe ,I(a KOHTpOJIHpaTe KOJiaTa, Kora TO BHe 51 ynpaBJI.HBaTe, HO Tp.H6Ba
;·~~·: .n;a ce OTKa)l(eTe OT KOHTpona, KOraTO n'hTyBaTe B aBT06yc HJIH caMOJieT. Mo)J(eTe ,I(a
_I<OHTpoJ:mpaTe KOJIKO ,I(aneq me IIIO¢HpaTe OT ,I(OMa CH, HO He MO)J(eTe ,n:a KOHTpOJIH-
'.. ~' ..,~. pare Tpa¢HKa, onaIIIKHTe B Mara3HHIITe nnn pa6oTaTa Ha acaHcbopa. H3nOJI3BaiiTe
~'\ KopeMHO ,n:IIIIIaHe H no3HTHBHII TBop,n:eHH.H Ka To ,, OrnycHH ce H ce ,n:oBepH", ,,II(e ·
,: ;· •.
1

". \· 1 7~. ·: HanpaB.H Haii-,I(o6poTo no CIIJIHTe cH" HJIH ,n:opn ,,Eor e c MeH", 3a ,n:a npHeMeTe cH-
:" .~. Tyan:HHTe, Ha,I( KOHTO H.HMaTe n'hJieH KOHTpOJI.
i4. - .
· .· .?~ Bo3na2pa:>1Cdaeaume ce 1a .Ma/lKlllne ycnexu.
, •Ii .. "·' ·

- ~, ~ · _3a xopaTa, npe,I(npHeJIH peanHa ,I(eceHcH6HJIH3al(H.H, e o6HqaiiHo ,I(a ce HaKa3BaT,

~~ / qe He Hanpe,I(BaT ,I(OCTaT'hqHo 6op3o. HMaiiTe npe,n:BH,I(, qe e Ba)J(HO ,I(a ce B'h3Ha-
~

:.:<.:- _rpa)l(,I(aBaTe 3a MaJIKHTe ycnexII. HanpHMep, aKo cTe HaBJie3JIII MaJIKO no-HaB'hTpe
L
182 E)J;MbH)J; BOPH J(A CE CIIPABHM C TPEBOJKHOCTTA H <POE1111T£

B"bB ¢o6HiiHaTa CHTyal(mI, OT~OflKOTO ITpe,IJJIIllHlUI ,I.(eH, 3acny)l(aBaTe Harpa.na Karo

ITocemeHHe B cna,I.(one,I.(aJl)l(HHHH~a, Mara3HH 3a I(Ben:r HJIH Belfep5I HaBnH. Cb~oro
Ba:>Im H aKO CTe ycITeJIH ,[(a OCTaHeTe B CHTyal(HJITa MaJIKO ITOBelfe HJIH CTe H3Jl'bPiKa-
JIH TpeBoraTa ManKo ITO:-JJ:nnro. AKo ce Bb3Harpa:>I<JJ:aBaTe 3a ManKHTe ycITex11
' Toaa
me ITO,I.(,I.(bp:>I<a MOTHBal(HJITa BH ,Ila rrpO,I.(bJI)l(HTe c ITpaKTHKaTa.

10. H ay 1-teme ce da ce cnpaa1une c nopaume emanu na nanuKama.

I13ITOJI3BaiiTe TeXHHKHTe 3a cITpaBJIHe (BH)l( DwBa 6), aKo He MO)l(eTe necHo ~a ce
OTTerJIHTe OT CHTyal(HJITa, KOraTO TpeBO)l(HOCTTa BH ,UOCTHrHe HHBO 4. Mo)Ke ~a BH
6n,Ue OT ITOJI3a ,n:a:

• IlpaKTHKyBaTe ,[(bJI60KO KopeMHO JlHIIIaHe

• I13ITOJI3BaTe IT03HTHBeH BbTpellleH MOHOJIOr

• IloroBopnTe c ITO,n:KpeITmrurn BH lfOBeK

• 0TBJiel.feTe BHHMaHHeTO CH (KaTO 6pOHTe CHHHTe KOJIH ITO MarHCTpanaTa)

1
• lifaITHTaTe rHJIB KbM TpeBO)l(HOCTTa

IloMHeTe ,n:a ITo,n:,n:bp)l(aTe ITpHH~HrrHa Harnaca Ha ITpHeMaHe Ha TenecHHTe ycewa·

HHJI, BMecTo ,n:a ce 6opHTe c n:rx HJIH ,Ua ce CnITpOTHBJIJIBaTe. KopeMHOTO JlHllla Hc
l
B KOM6HHal(H5I c IT03HTHBHH TB'bp,UeHH5I qecTO ITOMara. III;oM OTTerJIJIHeTO CTa H~
Bb3MO)l(H0, H3ITOJI3BaiiTe ro! l
11. H3nOA3Baiime no3umuanu meopoenwi 3a cnpa6J1,fle, Kozamo 6AU3ame 608 rfio ·
6uuna cumyaqu.fl,.
IloBTap5IHeTO Ha IT03HTHBHH TBbp,UeHH5I ITpe,UH H ITO BpeMe ' Ha ,n:ocer MO)l(C MHOrO :-,
,[(a ITOMOrHe. TBnp,n:eHHJITa 3a crrpaBJIHe OTKJIOHJIBa BHHMaHHeTO OT cpH3H'l!eCKH1'
CHMITTOMH Ha TpeBO)l(HOCTTa H He BH IT03BOJrn:Ba .II:a 3acHJIHTe rraHHKaTa cu qpe3 HCT
ITO,[(X0,[(5IW: BbTpeIIIeH MOHOJIOr. Te3H TBbp,I.(eHH5I HaCnplfaBaT yBepeHa H _CIIOKOtt!Ll
H~rnaca, K05ITO me Bll ITOMOrHe B Haii-Tpy,UHHTe MOMeHTH OT ,Uocera. l13rromnattlC
2
CITHC'hKa c IT03HTHBHH TBop,n:eHM, .II:a.II:eH ITo-HaTaT'hK B Ta3H rnaBa. Mo)l(eTe ,na c ,....
ITpeITHIIIeTe H5IKOH OT T5IX Bnpxy KapTOHlfeTa H ,[(a rH HOCHTe CbC ce6e Cll, Koran }
yITpa)l(HJIBaTe ,n:ocer.

12. IlpaKmuKyaaume pedoano.

83
MeTo,n:HtJHaTa H pe,n:oBHa ITpaKTHKa - BMecTo ,[(a 6op3aTe H ,[(a ce ITpMIIIIIOP rt
- rn:e e OT Haii-ronHMa ITOJI3a 3a ycKopJIBaHe Ha Bb3CTaHOBJIBaHeTo BH. B tt,I(eanHn•
CJiytJaH e ,I.(06pe ,n:a ITpaKTMKyBaTe peaJIHa ,I.(eCeHCM6MJIH3al(H5I 3 00 5 nomU ceo.MIJf.a...
HO. fIO-,[('hJirMTe ceaHCM C H5IKOJIKO OmITa 3a ,UOCer C cpo6MMHaTa CHTyal(M5I o6HKHll'
BeHO ,n:aBaT IT0-6np3H pe3ynTaTH oT ITO-KpaTKMTe ceaHcH. CTHra ,n:a ce oTTermrrc
ITPH Heo6XO,[(HMOCT, HJIMa KaK ,[(a ITpeKaJIMTe c ,I.(OCera no BpeMe Ha ceaHCMTe (I
HaM-JIOIIIH5I cnyqaif rn:e ce lfYBCTBaTe MaJIKO yMopeHM MJIH H3TOII(eHH).
Ben.:
PeooBHocmma Ha ITpaKTHKaTa BM II(e oITpe,UenM cKopocTTa Ha Bn3cTaHOB5IBa
Hi~
BM. AKO He ITpaKTHKyBaTe pe,n:OBHO, o6opHeTe BHMMaHHe KaKBH H3Birnemrn cH
 183

· ·~, MHpare H ce,IJ;Here c H5!Koro, 3a ,IJ;a rH rrpeu:eHHTe. Cne,IJ; TOBa HaMepere apryMeHTH,
'·.; '"< -~: c KOHTO cne,IJ;BaIIurn IIbT ,IJ;a o6opHTe Te3H H3BHHeHH5I. Pe,IJ;OBHOTO rrpaKTHKyBaHe Ha
. •: ' .J/,,[(oCera e KJUOl.f'b/11 KbM IIbJIHOTO H rpaHHO Bb3CTaHOBHBaHe.
,t· \ - ",. t;! • ~
:t~ ( t

'.'' ~. ·• ~>il<- li' OttaKaaunze ape.Mefl1lU111e neycnexu u

> ' I ,!

6ooeme 2011l06U oa ce cnpaeume ' c TnJlX.

,· · Hecrroco6HocTTa .ua H3,II;bp)KHTe cnrn;HH ,IJ;ocer enc CHTyau;H5ITa Karo rrpe,II;HlllHH5I

.. . nir e ·HOpManHa ~mer or Bb3CTaHOB5IBaHero. To rrpocTo He BbpBH JIHHeliHo - rn:e
.'.':~ nM,a rro,IJ;eMH H crraaoBe, KaKTO H MOMeHTH Ha Harrpe,II;bK. BpeMeHHHTe HeycrreXH ca
) iiepa3,IJ;eJIHa qac:r OT Bb3CTaHOBHTeJIHHH rrpou:ec.

~-:, :d~ peqeM, HaIIpHMep, qe pa60THTe Bbpxy ¢o6H5I KbM lllOcPHPaHeTO ITO MarHCTpa-
·.:_- \ .t.:_~1,i· IlpaKnfqecKHTe BH ceaHCH B TeqeHHe Ha qerHpH ce,IJ;MHU:H MO)Ke ,IJ;a H3rJie)K,IJ;aT
· ·. TaKa:
~ '
':,)'.·~-
.. ~ '

...
'::-' · Ce,n:MHU:a 1: IlpH rpH or rreTTe ceaHca ycrrHBaTe ,IJ;a rrpeMHHeTe pa3CT05IHHeTo ,IJ;O
' ';~.<· IlbpBH5I H3XO,Il; OT Marn:crpanaTa .
. ·. ""- ~ ' - 1 '

:.:·\:.. ·Ji Ce,IJ;MHU:a 2: B rrer or rrerTe ceaHca H3o6rn:o He ere B CbCT05IHHe ,IJ;a H3Jie3ere Ha Ma-
. ·'. ~:~ . f-· r11crpanara. (TaKoBa Bpnrn;aHe Ha3a,IJ; H3o6rn:o He e Heo6nqaliHo.)
~ '· ~~f'_:-.-.J'!,.~ ..
__· ....... ··:.~.: Ce,n:MHU:a 3: B ,IJ;Ba or rrerre ceaHca ycrr5!Bare ,JJ;a lllOcPHPaTe ,IJ;O rrnpBH5I H3XO,IJ;. IlpII
~-: ,¥14~ -~,~· ,[(pyrIITe ,n:Ba .ceaHca ycrr5IBaTe ,IJ;a ll3MHHeTe pa3CT05IHIIero ,IJ;O BTOpll5I H3XO,IJ;. E,JJ;IIH
~ ,"-;.h_(; .~ ~- 1 ,tie:H: II3o6rn:o He ycrnrnaTe ,IJ;a ll3Jie3eTe Ha MarHcTpanaTa.
:··~. ,<:·.-,; ... :

. J .J.,..:~i.::"5_ r~,Il;MllU:a 4: fiopa,II;U 3a60JI5IBaHe rrpaBHTe CaMO ,IJ;Ba ceaHCa. IJpH e,IJ;llH OT THX YCII5I-
- . . 1. " •• ;Jf:;~.~~e ,n:a CTllrHere .no i'penrn ll3XO,IJ;.
·: .'.~~<··;;;:. Mimro e Ba:>Irno ,na He rro3BOJI5IBaTe Ha BpeMeHHH5I Heycrrex ,IJ;a Bll o6e3Kypa)Kll .
."¢:\·~'.:~ . . Tlpocro ro or,nalire Ha JIOIII ,IJ;eH llJill noIIIa ce,IJ;MIIU:a H ce rroyqere or Hero. Hnrn:o He
··:,~~-
. ... r
._;i,':, ~o)!(e ,IJ;a 3aJIIIqll
~ ;;i '
Harrpe,II;bKa, Koliro Beqe cTe rrocTIIrHanll. Mo)KeTe ,na ll3IIOJI3BaTe
· ·. ~- ~~·-~~r BceKII
. - ; - _., .:. .
"l.;ij.
Heycrrex Karo rroyqnreneH orrnr, KOHTO Bll Ka3Ba KaK Hali-,IJ;o6pe ,IJ;a rrpou:e,IJ;II-
~z-.,_ ~

- ·: .""' .~-~-.:' pate 3a OBJia,IJ;5IBaHero Ha ,IJ;a,IJ;eHaTa ¢o6IIliHa cIIryaU:IIH.

- - -,.' :f .• . \7 .. -. .

J4~ E~oeme 2omoau oa U3numame no-cwmu e.Moq,uu .

.: :~. lfarrpaB5IHeTo rrpe,n ¢o6llHHll CllTyaU:llll, KOllTO CTe OT6HrnaJill ,Il;bJifO BpeMe, qec-
·.: ~:}; TO Cn6y)!(,IJ;a IIOTllCHaTll qyBCTBa - He caMO Ha TpeBO)l(HOCT, HO ll Ha fH5IB ll MbKa .
.... ~ ·"'>>·/_ 3HaiiTe, qe TOBa e HOpMaJIHa ll oqaKBaHa qacT OT Bb3CTaHOBHBaHeTO. Il0380JZeme
<::' ;,:~~:Ha Te3ll qyBCTBa ,na ce II05IB5IT ll fll ll3pa3eTe. 0Cb3HaHTe, qe H5!Ma Hllrn;O CTpaIIIHO
•• 1;i. ..~

- ~a rII H3IIHTBaTe, ,nopII II ,IJ;a Bll e HerrpII5ITHO. Ba)l(Ha qacT OT Bb3CTaHOB5IBaHeTo OT

. ~- .<P?6IIII e rrpIIeMaHero, II3pa35IBaHeTo II rrpe,II;aBaHeTo Ha qyBCTBaTa (Bll)K I'JZaea 12).
'¥'\id':'.,'

·..~, ', l~:i: <;'mumeme Oo Kpa11,

" ~ "-~ ' I, ,3aBnpnrnaHeTO Ha TepaIIll5ITa qpe3 ,IJ;Ocer 03HaqaBa, qe CTllfaTe ,Il;O MOMeHT, B KOHTO
'-~
0
' •' : "Beqe He ce CTpaxyBaTe OT IIpllCTbIIll Ha rraHllKa B CllTyaU:llllTe, KOllTO rrpe,II;ll TO Ba ca
.: _fr~mu rrpo6neM ( oqeBH,Il;HO TYK He BKmoqBaMe eKCTpeMHM CllTyaU:llll, OT KOllTO BCe-
f,'.·.· ~lI 611 ce CTpaxyBaJI). Ilpou:ecbT Ha Bb3CTaHOBHBaHe o6llKHOBeHO OTHeMa OT IIIeCT
,_ ~Meceu:a ,n;o ,nBe ro,nuHn. AKo rrpIIeMaTe crroKoliHo rroBeqeTo CIITyau;IIII, HO rrpo,II;oJI..,
-~-~aBaTe ,IJ;a ce 6oIITe OT e,n;Ha llJill ,IJ;Be, T03ll pe3yJITaT Hee ,JJ;OCTaTbqeH. 3a ,IJ;a IIOCTllf-
',, ~eTe TpaliHo OCB060AC,IJ;eHlle OT ¢o6llllTe Cll, Ba)l(HO e ,IJ;a rrpO,II;bJI)l(llTe ,n:a pa6oTllTe,
184 EL(MbHL( ~OPH PA CE CllPABIJM C TPEBO)f(HOCTTA H <POElflfTE

.JJ:OKaTO CTiffHeTe .JJ:O MOMeHT, B KOHTO 1) MO)l(eTe ,n:a BJie3eTe BbB BC.HKa CIITya~H
~
KO.HTO xopaTa 6e3 Q_Jo61m Bb3rrpneMaT KaTo 6e3orracHa n 2) Bb3rrpneMaTe ca:r-..unc
rraHnqecKll peaKU:llM KaTO KOHTpOJIMpyeMll ll 6e30ITaCHM.

16. 3axaop.!leme noMOUJnume cpeiJcmBa - na«paR.

B IIbpBnTe u Me)l(.JJ:HHHHTe eTarrn Ha ,IJ;ocera pa3qJITaHeTo Ha rroMOII(HM cpe,IJ,crsa
KaTO IIO,Il;Kperr.HID;ll51 l.JOBeK, TpaHKBIIJiaHTa, KJieThqHll.H TenecpoH llJIM TamfCMaHa
MO)l(e ,IJ;a Bll IIOMara ,n:a HaMaJIHTe TpeBO)l(HOCTTa. AKO u:enTa Bll e rrpOCTO ,Il;a no:
HaC.HTe M3rrpaB.HHeTo rrpe,n: Q_Jo6niiHM c1nyau:nn KaTo rnocpnpaHeTo rro MarMcrpanu.
neTeHeTo nnn H3Hac.HHeTo Ha peq, MO)Ke ,IJ;a rrpO,Il;bJI)l(aBaTe ,IJ;a pa3qMTaTe Ha TaKHBa
cpe,n:cTBa. B TOBa H.HMa HHII(O norno, aKo uenTa Bll e caMo ,IJ;a ce cnpaBRme c Te3u Cl!·
Tyau:nM. Ho aKO u:ennTe HGn'bflHO ,IJ;a rrpeo,IJ;OJieeTe Q_Jo6H.HTa CM, TO B KpaliHa CMCTKa "'· .
rn;e Tp.H6Ba ,n:a ce OTKa)l(eTe OT BcnqKM Te3ll ITOMOII(Hll cpe,Il;CTBa. Bo3MO)l(HO e re irn
3aTBbp)l(,Il;aBaT CTpaxa Bll OT cpo6MiiHaTa CllTyau:n.H . I1o,n:Cb3HaTeJIHO BMe CM Ka3BaTC,
,,Mora ,IJ;a ce crrpaB.H CbC CMTyau:n.HTa caMo 6naro,IJ;apeHMe Ha rroMOII(HOTo cpe,IJ,crno
- 6e3 Hero H.HMa ,n:a ycrre.H". KoraTo cTe B CbCTO.HHne ,IJ;a BJie3HeTe crroKoiiHo BoB cpo·
6HHHaTa CHTyaU:M51 6e3 IIO.JJ:KpeII.HII(M.H BM qoBeK, JieKapcTBOTO, KJieTbqHM.H Teneq)()!j
ll TaKa HaTaTbK, BHe CTe ,Il;OCTMrHaJIM HaH-BllCOKOTO HHBO.

lliKoM TeparreBTH HacbpqaBaT xopaTa c cpo6nM ,n:a 3arbp6.HT BcMqKn MeTO,IJ;ll M rrpe,IJ,MC·
TH, KOHTO HaMaJI.HBaT TpeBO)l(HOCTTa MM, BKJiroqnTeJIHO TaKHBa cPYH,IJ;aMeHTaJIHll YMCill!~
KaTO KopeMHOTO .JJ:llIIIaHe M Il03HTllBHHTe TBbp,Il;eHH.H. Ha MeH TOBa MM ce CTpyBa MaJJKO
KparrHo. A3 6nx BM rrocbBeTBaJI ,IJ;a rrpO,Il;bJI)l(aBaTe ,IJ;a H3IIOJI3BaTe yMeHH.HTa CM 3a cnpanR ·
He, OITHCaHH B Ta3M rnaBa, HO ,n:a ce OCB060,IJ;HTe OT IlOMOII(HllTe cpe,n:CTBa KaTO IIO,Il;KpemllH
qoBeK, KJICTbqeH TCJieQJOH If TpaHKBllJiaHTM, KOraTO .JJ:OCTllrHeTe ropHM.H Kpaii Ha rrepapXW!·
Ta cu. Cbrn;o TaKa, Tp.H6Ba ,n:a rrpaKTMKyBaTe H B ,IJ;HMTe, KoraTo He ce qyBcTBaTe ,n:o6pe, oc·
BeH B oHe3H, KoraTo cTe ,n:o6pe. L(enTa e ,n:a MO)l(eTe ,n:a ce crrpaB.HTe c cpo6MiiHaTa cHTyau1u if.

rrpM BC.HKaKBM o6cTO.HTeJICTBa. ToraBa HaMCTHHa H.HMa ,IJ;a MMa OT KaKBO ,n:a ce 6oMTe. H5!Ma . ·
,n:a cH Ka:rnaTe: ,,Mora ,n:a ro HarrpaB.H, aKo ... "

noAAbp>KaHe Ha npaBMnHaTa Harnaca

Ilo,n:XO)l(.JJ:aHeTO KbM rrpe,n:M3BMKBaI.nMTe CTpax CMTyaU:Hll c npa8UAHG HQ2JlGCQ e CblllO
TOJIKOBa Ba)l(HO (aKO He M rro-Ba)l(HO) OT ycBO.HBaHeTO Ha KOHKpeTHM CTpaTerllM 3a .uocer.
AKO 3aIIOl.JHeTe c rrpaBMJIHa Harnaca, ToraBa H3IIOJ13-BaHeTO Ha ITO,Il;XO.JJ:.HIIJ:llTC TCXHHKII era·
Ba MHoro rro-necHo. Cne,n:HMTe rreT HarnacH ca oco6eHo Ba)l(Hll 3a 3aCHJIBaHeTo Ha cnoco
6·
HOCTTa BM eQ_JnKacHo ,n:a ce u3rrpaBHTe rrpe,Il; cTpaxoBeTe cu M ,n:a rn rrpeo,n:oneeTe.

IlpueMeme me1zecHume cuMnmoMu Ha mpeBO:»eHocmma

IlpnrroMHeTe cu l.JeTnpnTe ToqKn Ha Kneop YnrrKc B Dwea 6: 1) u3npaBeme ce cpeuiY

CMMIITOMMTe, 2) npueMeme peaKU:MHTe Ha T.HJIOTO cu, 3) noHeceme ce c BbJIHaTa Ha rpc-
BO)l(HOCTTa H 4) ocmaeeme oa
MUHe epe.M.e. AKo ce 6opnTe c TenecHnTe cnMrrToMII trl
 IIOMOll( IIPH <POEHH: J(OCEI' 185
"'4'.. /-

. rtP eBO)J(HOCTTa, KOMTO ce II05IB5IBaT, KoraTO ce mrrpamITe rrpe.n: H5IKaKBa TPYL(HOCT, TOBa
Ca,Mo rue rM Bnonrn. OrrMTbT .n:a rM oTpMqaTe irnn .n:a 6JiraTe oT TJIX cnmo me rM Bnonrn.
1fp"µeMaHemo Ha TeJieCHMTe CMMilTOMM Ha TpeBOJKHOCTTa e IIbpBOTO Hel.I(O, KOeTO Tp516Ba
a~IianpaBHTe, KOfaTO ~e II051BM TpeBOJKHOCT - Bee e,[(HO ,I(aJIM CIIOHTaHHO MJIM BbB <Po6Mli-
a' c 1uyaU:MH. ToBa e Harnaca, KOJITO MOJKeTe ,n;a ycBOMTe M KYJITMBMpaTe .

. ;_ · OcmaHeme 3a3eMeHu B Hacmo.flU{U.fl .AWMeHm

~r · 7;~.-··--·-·-

·~ . : ' ...; TpeBO)l(HOCTTa 3arroqBa Ka TO cPM3MqecKa peaKUM51 M ce BJIOIIJaBa OT KaTaCTpo¢MqHM

·: . .,:-:' ~~CJIH M ,n;ora,I(KM. KonKOTO II0-3a3eMemr B T51JIOTO CM CTe B HaCT051lI(M51 MOMeHT, TOJIKOBa
• ..'· .· r: 1IO-MaJIKO IIO,I(aTJIMBM lI(e CTe 3a IIO,n:06HM MMCJIH .
.\; ·.· ~· ·: { KopeMHOTO ,I(MIIlaHe e qy,n:eceH HaqMH ,n;a OCTaHeTe 3a3eMeHM B T51JIOTO CM. ,[(mnaHeTO e
· ..... po~ec, cncpe,n;oToqeH B THJioTo, a He B yMa. ,[(pyra rrone3Ha cTpaTerMH e .n:a ce ¢oKycMpa-
.te·· B~pxy pnu;eTe M KpaKaTa CM, ,I(OKaTO ,n;mnaTe. KoJIKOTO rro-rOJI51MO BHMMaHMe o6npHeTe
. '" ' .. Ha ·p'bUeTe M KpaKaTa CM, TOJIKOBa IIO-MaJIKO rn:e CTe aHraJKMpaHM c MMCJIMTe CM.

•:.~t\"

·'> 3naume, lle cmpaxam euna2u npeMuHaBa

.
•'
.
'. ~~ ~ ~
. . ~ \
,f .# . .

. · ·· HMKOH TpeBoJKHOCT He e seqHa - TH BMHarM cnrxsa. T5IJIOTO MeTa6onM3Mpa M3JIMIIIHM5I

: a.npe!IanMH 3a rreT .n:o ,n;eceT MHHYTM, 3aToBa M Haii-cTpalIIHaTa rraHMKa e,n;Ba JIM Ill,e rrpo-
-... '.· A'i~)J(i(rroseqe
; ·' .
OT TOBa. MmKe .n:a M3IIMTBaTe rro-cJra6a TpeBOJKHOCT M rroseqe OT HJIKOJIKO
' ...-. ,... "~- ..1,fHHYT:If,
.
Ho HaKpa5I M TH rn:e onnyMM. PaHo UJZU Ko CHO oHoea, Koemo yMom eu e Bo3npueJZ
;-_

.. -: ' ... l<OrJ!O 3GnJWXG, U(.e U3l./e3HC, 3GU(.OmO MUCJZUme 8U npecmaeam Oa CC rjJoKycupam 8opxy
. ,•- l

;.
.

....,·.
1,
~

~"'.'
... u ce
llt!_CO
,~
I
--
,.,.
HGCOl./6am K'bM HCU(.O
...,:,, ..
apy20 .

_-; 'c·AKo. ce mpeBOJICUme 3a HeUJO, moBa BU n0Ma2a Oa npempanHeme

·' ,~.. ~ .KoraTo ce M3IIpaBMTe rrpe,n; HelI(O, OT KOeTO ce 6oMTe, rroqTM HeM3MeHHO M3IIMTBaTe M3-
·~ · IC~Ha TpesmKHOCT. BMecTo .n:a 3acHnBaTe Tpesorara cM c orn:e TpeBmKHM MMCJIM, rrpoMe-
.· ~ff~ ro qpe3 HarnacaTa: ,,Ta3M TpeBO)l(HOCT e rrone3Ha: T5I o3HaqaBa, qe seqe 3arroqsaM ,n;a
··-~_'· J!lJ.erpoIIB_aM". EMXTe MOrJIM C'hlI(O .n:a CM Ka)KeTe: ,,lL"\IaM H~.n:a OTTa3M TpeBO)l(HOCT- He Mora .
· . ·< ~a;' lipeTporrHa, 6e3 ,n;a JI M3IIMTaM". BJipHo e - rurMa ,n;a rrpeTporrHeTe K'hM TpeBo)l(HOCTTa,
' ... 0 Il'hpBo He 51 M3IIMTate B M3BeCTHa CTerreH. ITnrnT 3a rrpeO,I(OJIJIBaHe Ha TpeBO)l(HOCTTa
,a:n~Jlfa OT rrpHKoTo li MJ)l(MB5IBaHe. AKo ro 3HaeTe, rn:e BM 61>,n;e rro-necHo ,n:a ce M3rrpaBMTe
·~pe)l; "CTpaxoBeTe CM. BceKM II'bT, Kora TO TpeBOJKHOCTTa ce I105IBM, MmKeTe yBepeHO .ua CM
., ~9M:HMTe, qe cTe c e.n:Ha CT'hIIKa rro-6JIM3o ,n;o rrpeB'b3MornaHeTo li .

.:ffeceHcU6UJlU3QlJURma BUHQ2U OeucmBa - C lipaKmUKa

:..~Ma CTpax, KOHTO .ua He MO)Ke .n:a 6n.n:e rrpeo;:i:QJI5IH qpe3 IIOCT05IHeH ,n:ocer MJIM .ueceH-
~H3a:r.urn:. IIpMBMKBaHeTo BMHarM rro6e)K,UaBa CTpaxa, aKO CTe roTOBM .ua IIOCTOJIHCT-
T .
~f ,·H .u.a ce li3IIpaB5ITe rrpe.u CTpaxa CH OTHO BO II OTHOBO. TpeBO)l(HOCTTa IIOtIMBa Bopxy
186 E):J:MbH):J: EOPH /{A CE CllPABHM C TPEBO)J(HOCTTA J1 <POEHHTE

rrpoeKlJ:IHlTa Ha ITJialllell.(IITe pe3y11Tan1 B JIIIU:eTO Ha Hell.(O He HaII'bJIHO II03HaTO. II(oM TOBa

,,Hell.(o" CTaHe HaII'bJIHO II03HaTO, TO HeH3MeHHO ry6H crroco6HOCTTa Cl! ,z:i;a rrpe,D;II3BHI<Ba
cTpax. ,D;eceHcH6IIJIII3a:QmITa BHHarH ,z:i;eiicTBa - c rrpaKTIIKa. Co3HaHHeTo 3a T03II cpain
11.(C Bl! ,z:i;a,z:i;e Kypa:>Ka ,z:i;a IIOCTOJIHCTBaTe B H3rrpaBJIHeTO cpern;y CTpaxa, He3aBIICIIMO KOJil(Q
Tpy,z:i;Ho MO)l(e ,z:i;a II3rJie)l(,IJ;a B HaqaJIOTO.

<J>aKTOpH, KOHTO MOraT Aa HaCbpllaT Hn'1 CnbHaT

ycnexa BH

MHo)l(eCTBO II3c11e,z:i;BaHHJI ca rrpoyqBaJIH yc110BHJITa, Bo3,z:i;eiicTBarn;II Bopxy ycrrexa Ha

TepaIIIIJITa qpe3 ,z:i;ocer. To3H pa3,z:i;e11 o6o6maBa HarrpaBeHIITe OT TJIX II3BO,IJ;II. 3a IIO-IIOL(-
po6Ha ,IJ;HCKYCHJI BII)l( KHIIraTa Ha JJ:eiiBII,IJ; Eapnoy ,,Anxiety and Its Disorders: The Nature
and Treatment of Anxiety and Panic" (TpeBO)l(HOCT II TpeBO)l(HII pa3cTpoiicTBa: rrpIIpo,n:a H
JieqeHIIe Ha TpeBO)l(HOCTTa II rraHHKaTa) (Bll)l( oco6eHO Dzaea 11)".

Koe Hacapitaea ycnexa

1. IloMOU{ma Ha napmHbopa UJZU canpyza eu
KoraTo rrapTHbOpoT IIJIH corrpyroT BM rro,z:i;KperrJI B'b3CTaHOBJIBaHeTo BII II e roTOB ,n:a
BH rroMara no BpeMe Ha caMIIJI rrpou:ec Ha ,z:i;ocer, pe3y11TaTIITe qecTo ca qy,n:ecHH.
I1 o6paTHO, aKO rrapTHbOpnT Bl! e 6e3pa3JilfqeH, HCOT3IIBtJ:IIB IIJIH C'b3HaTeJIHO MnH
HCC'b3HaTeJIHO ce rrpOTIIBOIIOCTaBJI Ha B'b3CTaHOB5IBaHeTO BH, ycrreX'bT rrpII ,n:ocera
MO)l(e ,z:i;a 60,z:i;e Tpy,z:i;Ho IIOCTII)l(IIM. AKO ycell.(aTe, qe rrapTHbOpoT BII CII'bBa Harrpc-
,IJ;'bKa BII B rrpeo,z:i;OJIJIBaHeTO Ha cpo6HHTe, MO)l(e 6II e ,z:i;o6pe II ,IJ;BaMaTa ,z:i;a ce KOHcyn -
TIIpaTe c KOMIIeTeHTeH 6paqeH KOHCYJITaHT, 3aII03HaT c JieqeHIICTO Ha cpo6IIII.

2. I'omoeHocm da u3mopnume U38ecmeH oucKoMr;ftopm

KaKTO Ka3axMe B rrpe,z:i;m1rnm1 pa3,z:i;e11, HeH36e)l(HO me II3IIHTBaTe rro-roJIJIMa rpe-
BO)l(HOCT, KoraTO 3arroqHeTe ,z:i;a ce II3IIpaBJITe rrpe,z:i; cpo6IIHHH CIITyaU:IIII B peanmrn
)l(HBOT. TeparrIIJITa qpe3 ,r:i:ocer e Tpy,r:i:Ho Haq1rnaHIIe II H3HCKBa roTOBHOCT ,z:i;a noHe-
ceTe II3BecTeH ,IJ;IICKOMcpopT. Mo)l(e ,r:i:a ce H3KyIIIaBaTe ,z:i;a He 3arroqBaTe IIJIM ,n:a HC
rrpo,z:i;'hJI)l(IITe c ,z:i;ocera, 3arn;0To ce y)l(aCJIBaTe OT HerrpIIJITHIITe ycern;aHIIJI. 3aroBa e
MHoro Ba)l(HO ,z:i;a ce Bn3Harpa)l(mrnare 3a ycIImrnTa. B HJIKOII c11yqaII _HucKume ,no 3u
c11a6II TpaHKBIIJiaHTII ca IIOJIC3HO IIOMOI11;HO cpe,D;CTBO B II'bpBIITe cpa3II OT Tepamrn-
Ta qpe3 ,z:i;ocer. Te MoraT ,r:i:a HaMamIT TpeBO)l(HOCTTa ,z:i;ocTaT'hqHo, 3a ,z:i;a cTaHe npo·
u:ec'bT IIOHOCIIM II riaK ,z:i;a IIMa ,z:i;eceHCII6IIJIII3aU:II5I. (BII)l( I'JZa8a 17 3a rro-rro,n:po6Ha
,z:i;IIcKycnJI Ha ,,3a" II ,,rrpoTIIB" II3IIOJI3BaHeTo Ha TpaHKBIIJiaHTII.)

3. Cnoco6Hocm oa ce cnpaeume c nop80HQlJGJZHUme CUMnmOMU Ha naHUKama

CTpaxoT OT rrpIICTorra Ha rraHIIKa BepoJITHO e Haii-roJIJIMaTa crrIIpaqKa 3a rrpe,nnpu-
eMaHeTo Ha TeparrIIJI qpe3 peanHa ,r:i:eceHcII6IIJIII3aU:IIJI. AKo cTe pa3BIIJIII MHO%ecrao
yMeHIIJI 3a crrpaBJIHe c paHHIITe CIIMIITOMII Ha rraHIIKaTa (rrocoqeHII B Dwea 6), Mo·
)l(CTe .n:a rro.n:xo,r:i:IITe K'bM .n:ocera enc 3HaqIITeJIHa yBepeHOCT. B HarnII ,IJ;Hli Mlloro
 IIOMOJlj IIPH </JOEHH: /(OCEI' 187

nporpaMH 3a neqemre Ha cpo6HH yqar xopara .n:a ce crrpaB.HT c cpH3HqecKHTe peaK-

. f(llll, CBbp3aHII C IIaHIIKaTa, npeou oa 3arroqHaT rrporpaMaTa Ha IIOCTCIIeHeH ,[(OCer.

·4. Cnoco6Hocm oa ce cnpaeJlme c epeMeHHUJl Heycnex

lliKOII xopa rrpeKpaT.HBaT rrporpaMaTa Ha .n:ocer, cne.n: Karo rrpe)l(HBe.HT e.n:HH HJIH
,n:Ba Heycrrexa, 3amoro He oco3HaBaT, qe BpeMeHHHTe neycrrexH ca HopMaJIHa H
. npe,UBH.IJ:HMa qacr or rrpoueca. Crroco6Hocrra Bll ,n:a rroHecere BpeMeHHHTe Heycqe-
~~~: ..~ xM no BpeMe Ha BCeKH.IJ:HeBHHTe ceaHcH e orrpe.n:emnu:a 3a KpaiiHM.H ycnex.

- ~: YomOBHOCm Oa npaKmUKyeame pe008HO

:> ~, , Pe.n:oBHara rrpaKTIIKa - c .n:pyrH ,nyMH 3 .n:o 5 noTH ce.n:MHqHo - HecoMHeHo e Hau-
•> ··· . ' .
f 'l
~ oo6puRm rrporH03eH cpaKTOp 3a ycrrexa Ha .n:ocera. Hmu:o He MO)l(e ,na 51 3aMeCTll.
. 'F ·.•
f ;.
OrrllTbT Mll IIOKa3Ba, qe KJilleHTIITe, KOIITO rrpaKTHKyBaT pe,[(OBHO, ca OHe3ll, KOllTO
'.;~·.: _ ce Bb3CTaHOB5IBaT. H5IMa cpo6H.H, KO.HTO ,na H-e MO)l(e .n:a 60.n:e rrpeBo3MOrHara qpe3
. >< .. pe,noBHO H yrropIIro rrpaKTHKyBaHe Ha .n:ocer. B Ta3H o6nacr orrpe.n:eneHo Ba)l(ll rrpa-
_:/ ·-~ K':~~;~::·;.1~ BllJIOTO ,,IIOCT05IHCTBOTO rreqeJill" .

.'~i.IlpOTllBOIIOJIO)l(HOTO Ha BC5IKO OT ropecrroMeHaTHTe ycJIOBll51 me CffbBa ycrrexa Bll B

. Tepamr.Hra qpe3 .n:ocer: JIIIrrcara Ha corpy,nHHqecrBo or crpaHa Ha rrapTHbopa Bll, Hecrro-.
9.PH_QCTTa Bll .n:a IIOHecere ll3BeCTeH ,[(II,CKOMcpopT, JillIICaTa Ha yMeHll51 3a crrpaB51He c rra-
~~ • ;> It , : -

~~~Ta, He)l(eJiaHHeTO .n:a ce OTTerJIIITe, KOfaTO OTTCfJI51HeTO e yMeCTHO, Hecrroco6HOCTTa

'· :\ ·. ' .

L ' ~\ c~ · crrpaBHTe c BpeMeHHH5I Heycrrex II/HJIH He)l(eJiaHHero .n:a rrpaKTMKyBare pe.n:oBHO. B

rt~~HeHHe KJillHllqHIITe ll3CJie,UBaHll51 IIOKa3BaT, qe CJIC,[(HllTe ,[(Ba cpaKTOpa Morar .n:a CII'b-
ycrrexa Ha reparrII.HTa qpe3 ,nocer:
~~~/·<·
<" :Aenpec~u1
' A j ·--... ~... i \.:' ~·: :

, ~_opa'fa, KOIITO CTpa,I.1,aT OT KJillHll1:iHa .n:errpeCll51, CB'bp3aHa c aropacpo6H5ITa llJill COI(ll-

,· ~~;ra cpo6H.H, o6HKHOBeHo ca rro-MaJIKo MOTHBHpaHH .n:a rrpaKTHKyBaT .n:ocer. A Koraro
:~ al< rrpaKTHKyBaT, Te ca CKJIOHHll Como ,[(a OMaJIOBa)l(aBaT ycrreXHTe ll Harrpe,I.1,'bKa. 06H-
~\IT~ CllMIITOMll Ha KJillHllqHa .n:errpecll51 ca:

~-:;Y:~mpa H JIHrrca Ha eHeprH51

t ~. '

~;; Cai\..1006BHHeHll5I ll qyBCTBO Ha Manon:eHHOCT

h"",.:...·· ~ .
• .. 3ary6a Ha HHTepec IIJIH y,I.l,OBOJICTBHe or o6HKHOBemne ,[(eiiHOCTH
·~ ..
'~;:Tpy,[(HOCTll c KOH1(eHTpan:H51Ta
·\.·,.
~ · IIonmKeH arreTHT
.~;~'"· ._,.

- - ~/-.Ilpo6JieMn CbC CbH51

' $\ .

~-:·j:. Mncnn 3a caMoy6HiicrBo

188 E,[(MbH,[( EOPH PA CE CIIPABHM C TPEBO)J{HOCTTA 11 </JOEHHTE

AKo 11MaTe Tp11 11n11 noBel.fe OT ropH11Te c11MITTOM11, ,[(o6pe e ,[(a c11 HanpaB11Te KflllHHq-
Ha KOHcynTal(115I, npe,[(11 ,[(a npe,[(ITpneMeTe caM11 nporpaMa 3a neqeH11e qpe3 ,[(ocer. Kor-
HHTHBHaTa IToBe,[(eHl.fecKa Tepan1151 e H3KnI01Il1TenHo eqmKacHo neqeH11e 3a ,[(enpecmna. B
no-cep1103H11Te cnyqan npneMaHeTo Ha aHTl1,[(enpeceHTl1 ITO,[( neKapcKn KOHTpon MO)!(e ~a
IlOMOrHe HaCTpoeH11eTO BH ,[(a ce nOBl11I111 ,[(OCTaTbl.fHO, 3a ,[(a IT03BOnl1 npaKTl1KyBaHeTo Ha
p eanHa ,[( eceHc116 nn113al(H51.

AnKOXOn H TpaHKBHn aHTH

AnKoxonoT nnn BIICQKHTe ,[(03H neKH TpaHKBHnaHTII o6HKHOBeHO ITpeqaT Ha Tepanmna

11pe3 ,[(ocer. Heo6xo,[(IIMO e ,[(a 113nIITaTe U38ecmHa TpeBO)J(HOCT no BpeMe Ha ,[(ocera c ¢o-
6nliHa CHTyal(H51, aKo HCKaTe ,[(a ycBOHTe HOBH 11 no-a,[(aITTl1BHl1 peaKI(l111 K'bM He51. Xopara,
KOIITO OC'bll(eCTB51BaT Tepann51 qpe3 ,[(OCer, ,[(OKaTO ITpIIeMaT BHCOKl1 ,[(03H neKII TpaHKBH-
naHTII, 11ecTo HMaT pel(n,[(11B11 cne,[( cn11paHeTo Ha Me,[(nKaMeHT03HOTO ne11eHne. ToBa e no-
ManKo Bep051THO, KoraTO CTe B311ManII HIICKa ,[(03a (HaITpIIMep 5 Mr IInII ITO-ManKO Xanax
,[(HeBHO ). Bcoll(HOCT, HUCKUme ,[(03II TpaHKBl1naHTl1 B H5IKOH cnyl.faII MOraT ,[(a IlOMOrHaT 3a
3aIT011BaHeTo n no,[(,[(op)J(aHeTo Ha nporpaMaTa 3a neqeH11e 11pe3 ,[(Ocer.

"13nOn3BaHe Ha n0311TMBHM TBbpAeHMSI no epeMe

Ha AOCer

qecTo no BpeMe Ha peanH115I ,[(ocer e OT non3a ,[(a ce n3non3BaT no3IITHBHH TBop,[(emrn .

Mo)J(eTe ,[(a c11 r11 Ka3BaTe Henocpe,[(CTBeHo npe,[(n ,[(a ce H3ITpaBnTe ITpe,[( cpo611liHaTa c1ny·
al(H51 nnn ITO BpeMe Ha caM11JI ,[(ocer. AKo IIMaTe ITpo6neM c roBopeHeTo ITpe,[( ITy6JmKa, Ha·
ITpnMep, me rII II3non3BaTe, npe,[(11 ,[(a HanpaB11Te npe3eHTal(H51Ta cII. IlpII ITOBe11eTo ):(pyrn
cpo6IIII MO)J(eTe ,[(a II3ITOn3BaTe no3IITHBHl1Te TBop,[(eHIIJI ITpe,[(H nnn no BpeMe Ha .uocera .
. QenTa Ha IT03HTIIBHl1Te TBop,[(eHH51 e ,[(a OTKnOH5IT yMa OT HeraTHBH1151, ITpe,[(113BHK·
Ball( TpeBO)J(HOCT BoTpeilleH MOHOnor, K'bM KOMTO CTe CKnOHHll, KOraTO ce II3npaBHTe npeJl
o6eKTa Ha CTpaxa · en. Te3H IT03HTHBHH TBop,[(eHH51 noMaraT ,[(a C'b3,[(a,[(eTe IT03HTHBHa Ha·
rnaca B yMa CH . Te MOraT ,[(a BH OTnycHaT H ,[(a nO,[(,[(bp)J(aT yBepeHOCTTa BH HeITocpe,[(CTBe·
HO ITpe,[(H H no BpeMe Ha H3npaB51HeTO npe,[( cpo6IrnTa Bll. TpeBO)J(HOCTTa, K05ITO .ll3IlHTBaTC
no BpeMe Ha ,[(OCera, o6HKHOBeHO Bll npaBH no-cyreCTHBHll. KaTO CH ITOBTap51Te IT03HTIIBHll
TBop,[(eHII51 ITO BpeMe Ha ,[(OCera, BHe npe,[(H3BIIKaTe IT03IITHBHa YMCTBeHa HaCTpoliKa JI
TOBa nO,[(,[(bp)J(a TpeBO)!(HOCTTa BH Ha HHCKO paBHHll(e.
HMa ,[(Ba Hal.fIIHa, no KOHTO MO)!(eTe ,[(a pa6oTIITe c IT03IITHBHHTe TBop,UeHH51. IlopBO,
6nxTe MOrnH ,[(a 3aITIIII1eTe n106IIMHTe cn TBop,[(eHH51 Ha ay,[(IIOKaceTa n ,[(a rn cnymare
HeITocpe,[(CTBeHO ITpe,[(H np51KaTa KOHcppOHTal(H51 c cpo6HMHaTa CHTyal(H5I. AKO HMaTe nop·
TaTnBeH KaceTocpoH, MO)!(e ,[(a rH cnyrnaTe ,[(OpH H ITO BpeMe Ha caMH51 ,[(ocer.
,Ll;pyr, npoaKTHBeH Ha1IHH 3a l13ITOfl3BaHe Ha IT03HTIIBHHTe TBop,[(eHH51 e ,[(a rH Ha1rnwe·
Te Bopxy KapToHqeTa - no e,[(HO-,[(Be TBop,[(eHH51 Ha KapToHqe, HoceTe Te3H KapTOHqeTa B
3
ITOpTMOHeTo HnH ITOpTcpelina CH n rH H3Ba)!(,[(aHTe H ITOBTap5IMTe npe,[(n HnH ITO BpeMe H
peanHII51 ,[(OCer. 3a H5IKOH xopa noBTapJIHeTO Ha e,[(HO l1 C'bll(O TBop,[(eHHe OTHOBO ll OTHO"
. ~

BO e Ha:H-ecpHKaCHO, a ,[(pyr11 npe,[(IToqnTaT ,[(a l13ITOn3BaT H5IKOnKO IT03HTllBHH TB'hp,n:eHH

HaB e.[(H'b)!(.
 189

' ' JfMaii:Te rrpe,I(BII,I(, qe 3a ,I(a II3BJieqeTe Haii-rOJI51Ma 110JI3a OT II03IITIIBHIITe TB'hp,I(eHII51,

L .. ·:'.._:#nl,e w51 6Ba ,I(a rII rroBTap51Te MHoroKpaTHO. IlnpBIITe H51KOJIKO II'hTII Te MO)J(e ,I(a He ca
. ·' ·'.::: ~i(oBa eclJIIKaCHII B rrpeO,I(OJUIBaHeTO Ha TpeBO)J(HOCTTa, KOJIKOTO me 6n,I(aT CJie,I( MHOfO-
' .. "~' , ~aTHO IIOBTap.HHe. Tp5l6BaJIII ca MHOfO IIOBTOpeHII51, 3a ,I(a 3aTB'hp,I(IITe HeraTIIBHtt;Te, rrpe-
.. ,.~~ •: ., irn:.KBa:U:J;II TpeBO)J(HOCT TBbp,I(emrn. Ilo cnmII51 HatmH me e Heo6XO,I(IIMO MHOfOKpaTHO
. . OJI3BaHe Ha II03IITIIBHIITe TBbp,I(eHII51 - rrpe,I(II IIJIII 110 BpeMe Ha ,I(OCer - 3a ,I(a ,I(OCTIIr-
:·' ~ ittrt:'. :~mMeHTa, B KOMTO HaIIbJIHO me rII cy6eKTIIBII3HpaTe .
. . "·, · , C ne.riHHTe 30 rro3HTHBHH rn~p,I(eHH51 ca pa3,I(eneHH Ha TpH KaTeropirn: TB'hp,I(eHII51, Ko-
; . ,t(,~ .... '

-;~.--_ ,n;~.zia-~H3IIOJ13BaTe IIpH n0020mOBKama 3a ,I(OCera C clJo6HHHa CHTyal(H5I; TB'hp,I(eHH51, KOIITO

r
L , :. . ' ;A&)~JIIOJI3BaTe rrpH U3npaBRHemo rrpe,I( CHTyau,H51Ta H no epeMe Ha rrpou,eca Ha ,I(ocer; II
_,JiaxpruI TB'hp,I(eHH5l, K_O HTO MO)J(eTe ,I(a H3ITOJI3BaTe, 3a .n:a ce cnpaBume coc cuMnmoMume
. :::.: :'UftlllYBCmBama, KOHTO B'h3HHKBaT no BpeMe Ha ,I(OCera.
L

;::: . .lloo2omoeKa 3a u3npaeRHemo npeo ifJo6uRma eu

'1· •• ~·, ';~/''.

'"-<.:. ~:"r • ):(Hee C'hM rOTOB ,I(a HarrpaB51 MaJIKa KpaqKa OTB'h.Il: 30HaTa Ha CHrypHOCTTa.

L , ·. ·,, _· ~1 : e ToBa e B'h3MO)J(HOCT ,I(a ce Hayqa ,I(a rrpHeMaM crroKOHHO Ta3H CHTyau,H51 .
· '-\.· ·< e l-farrpaB51HeTo rrpe,I( cTpaxa e Haii-.n:o6pH51T HaqHH .n:a rrpeo,I(oJie51 TpeBmKHOCTTa CH.

'·~. " • BceKH II'hT, KOraTO ce H3IIpaB51 rrpe,I( CTpaxa CH, rrpaB51 ome e.n:Ha KpaqKa K'hM OCBO-
_(:•: .' - . ··~\~ 60)!(,I(aBaHeTO CH OT Hero.
:::. !, - : ., .... ..,... -

.-
· ..
x
; ,'..·_. •.... KaTo rrpe,I(rrpIIeMa Ta3H KpaqKa cera, HaKpa5I me Mora ,I(a rrpaBJI, KaKBOTo CH HCKaM .
~

. ·X'-.:~-ti ·; -lliMa rrpaBHJieH HaqHH 3a OCbmecTB51BaHeTO Ha TOBa. KaKBOTO II ,I(a ce cnyqJI, e

' .... '.~. ~ ...· .·
:~ · ~'4</\1.~ · : ):(o6pe. - -
- ¥- :-? - -.~ ~ .

.,. - ·~ . 3HaM, qe me ce rroqyBcTBaM no-,I(o6pe, cne.n: KaTo Beqe ce o3oBa B CHTyal(H51Ta.

-~ '

~ ;1<_aKBOTo n ,I(a HarrpaB51, me e Haii-.n:o6poTo no cHJIHTe Mn .

• ,[(OBOJieH C'hM OT fOTOBHOCTTa CH ,I(a ce H3IIpaB51 rrpe.n: CTpaxa.

' BIIHarn llMa HaqHH ,I(a ce OTTerJI.H OT Ta3H CHTyaU,H5I, aKO ce HaJIO)J(H .

!f3npa8.RHe npeiJ U 8J1U3aHe 8 OOCe2 C ifJo6uJlma

· -~ ~rrpaB51JI C'hM ce c TOBa rrpe.n:H, me ce crrpaBJI II cera .

.t:!·-t

· • 0TnycHn ce H He 6np3ali. lliMa H'.y)J(.n:a OT rrpm11rropBaHe .

. (~ora ,I(a HarrpaB51 KopeMHO .n:mnaHe H ,I(a He 6np3aM .

. • ; ~II(o cepno3HO H51Ma .na MH ce cnyqIJ .

': '. lliMa Hnmo JIOillO ,I(a He 6np3aM c TOBa H ,I(a HarrpaB51 caMO TOJIKOBa, KOJIKOTO C'hM
· .... ~.· r oToB .
. I. ~: ....;..,..' .. -

"' ".
.,,
~ . ~CIPIKO me 6n,I(e Hape,I(. Ycrr51BaJI C'hM c TOBa rrpe.n:H .

" • . . He e lfY)J(HO ,I(a ro HarrpaB51 C'hB'hpllleHo. Mora .n:a cII II03BOJI5l .n:a 6n.n:a qoBeK.
190 E,[(MnH~ EOPH !{A CE CIIPABHM C TPEBO)f(HOCTTA H c/JOEHHTE

• Mora MHCJieHo n;a ce rrpeHeca B MoeTo crroKoiiHo M.sICTO, ,n:oKaTo ro rrpaB.sr.

• Mora ,n:a cne,n:.sr HHBOTO Ha TpeBO)l(HOCTTa CH H ,n:a ce OTTern.sr OT CHTyau:H.srTa, aKo Ce

HaJIO)l(H.

• He e TOJIKOBa 3ne, KOJIKOTO CH MHCJiex.

• KonKoTo rroBeqe rrpaKTHKyBaM ,n:ocer, TOJJKOBa rro-necHo me cTaBa.

KoraTo ce "lyscrsaTe e KanaH

• 3acera Mora ,n:a rrpHeMa IIOJ10)l(eHHeTO TaKOBa, KaKBOTO e.
. • qyBCTBOTO, qe CbM B KarraH, e caMO Bb3IIpH5ITHe H a3 Mora ,n:a rrpoMeH.sr TOBa Bb3· l
rrpH.srTHe. MoHTe MHCJIH Me KapaT ,n:a ce qyBcTBaM BIIpHMqeH - Mora ,n:a rrpoMem1
MHCJIHTe CH H ,n:a ce rroqyBCTBaM CBo6o,n:eH.

CnpaBRHe c meJZecHume yceUfaHUR u 4yecmea,

B'b3HUKHaJZu no epeMe Ha doce2a

• Mora .ua ce crrpaB.sr c Te3H CHMIITOMII IIJ1H ycemaHH5I.

• Te3H ycemaHH.sI caMo MII HarroMH.sIT ,n:a II3IIOJ13BaM yMeHII.srTa CH 3a crrpaB.srHe.
• Mora ,n:a H3IIOJI3BaM KopeMHOTO ,n:mnaHe H ,n:a ocTaB.sr qyBcTBaTa ,n:a onnyM.srT.

• Te3H 'lIYBCTBa me onrryM.srT II me ce rrot.JyBCTBaM ,n:o6pe.

• ToBa e caMo a)lpeHaJIHH ..,.. me rrpeMHHe cne,n: H.sIKOJJKO MHHYTH.

• ToBa CKOpO me OTMHHe.

• ToBa ca caMo MHCJIH, a He peanHocT._

• ToBa e caMo TpeBO)l(HOCT - H.srMa ,n:a li II03Bon.sr ,n:a MH B'h3,n:eiicTBa.

• B Te3H ycemaHIDI HJJH 'lIYBCTBa H.srMa HHlllO orracHo.

• He Tp.sr6Ba ,n:a rro3BOJ15IBaM Ha Te3H ycemaHII.sr HJJH t.JYBCTBa ,n:a Me cmipaT. Mora J13
rrpo,n:bJI)l(a ,n:a cPYHKU:HOHHpaM.
• BHHarn: Mora ,n:a ce OTTern.sr 3a ManKo, aKo ce HaJJO)l(H.

HacoKH 3a nOAKpenH 1.1..\MH ~M 1.1oeeK

qoncr
IIo,n:KperurmH.srT qoBeK MO)l(e ,n:a 6'h,n:e cbrrpyr, mo6HM, po,n:HHHa, rrpH.srTen, ,n:pyr
c <Po6IDI, BhlCTaHOBilJI ce oT cpo6H.sr HJJH TepaneBT. Haii-Ba~HHTe xapaKTep:acTHKttre Hl
rra :I)
e$IIKaCHH.sr rro,n:KpeIDir..u; qoBeK ca TpH)l(OBHaTa :a rro,n:Kperrnma Harnaca, crroco 6HOC '
He 6b,n:e KpHTH'lJ:eH, nprreHHeTO li roTOBHOCTTa ,n:a BH HaCbpl.JaBa ,n:a ce H3rrpam!Te nP"
CTpaxoBeTe CH c IIOCT05IHCTBO.
[
l1TE JIOMOll{ llPH c/JOEHH: fliOCEI' 191
~

".Cne,UHHTe HaCOKii ca rrpe,n:Ha3Ha'1eHH 3a IIO,UKperrn:m:mI '10BeK, KOMTO rn:e pa60Tii c _

Bae
peMe Ha TeparrH51Ta qpe3 ,n:ocer:
;'It '
,l. 3arro1Haihe ce c MaTep Hana, rrpe,n:cTaBeH B T03H Hapo'1HHK, oco6eHo c KOH1(em~HHTe
..• 3a ,n:eceHcH6llJIH3a1(ll51Ta, OTTerJI51HeTo H CKaAama Ha mpeeo:»CHocmma.
,f;·:.
2;~ IloMOrHeTe Ha CTpa,n:aIQH51 OT cf)o6ll51 ,n:a .uecf}HHHpa KOHKpeTHii u:enH 3a BCeKil ceaHC.
~~_ .(\Ko, HarrpttMep, rrapTHbOpbT BH ce ynpa)Km.rna ,n:a rnocf)Hpa no MeCTHaTa MarHcTpa-
: ~ Jia, o6Cb,UeTe ToqHo KOJIKO OT6IlBKll llCKa ,n:a Il3MHHe, npe,Uli ,n:a Il3Jie3e OT MarllCTpa-
~·_ . naTa. Ilo Koe BpeMe Ha ,n:eH51 u B KaKbB Tpacf}HK HCKa ,n:a ce H3JIO)l(Il Ha ,n:ocer? AKo
;: .. IlbK napTHbOpbT Bll rrpaKTHKyBa ,n:ocer c Mara3HH 3a xpaHHTeJIHH CTOKH, o6Co,UeTe
T0'1HO KOJIKO BpeMe llCKa .ua OCTaHe B Mara3HHa Ii KOJIKO HaBnTpe B Mara3HHa IiCKa
13·
...:~ - ,n:a OTH.U e.
.1em1
J;: Ilpe,n:H ,n:a 3arroqHeTe rrpou:e.uypaTa Ha ,n:ocer, H351CHeTe c rrapTHhopa CH KaKBo ce oq-
L ~;. ·aKBa OT Bae no Bpe~ie Ha ceaHca. )l:anH HcKa ,n:a rro,n:,n:op)l(aTe rro-aKTHBeH pa3r0Bop?
..~,~..;. ::.:•. ,n:a BnpBHTe .no Hero? )]:a ro cne,n:BaTe? )];a qaKaTe rrpe,n: BpaTaTa Ha Mara3HHa HJIH
l .:r. ,n:o KacaTa? )]:a ro ,n:bp)KttTe 3a poKa?
.4. AKo napTHbOpoT BM necHo ce M3Tom:aBa, noMorHeTe MY ,n:a pa3,n:po6H BCeKH rrpo-
[ , -· 6JieM Ha MaJIKM CTbIIKii. BM)l(Te iiepapxmITe B IlpHJIO)l(eHHe 1 KaTO MO,n:en.
- ~~fi;'.~· S0CTpa,n:am:H51T OT ¢o6M51 - a He rrapTHbOpbT - Tp516Ba ,n:a ,n:ecf}HHiipa 1(eJIMTe 3a ,n:a,n:e-
l
,.....-');~~.

-~>:~~::~fr:· HM51 ceaHc. IlapTHbOpbT Tp516Ba ,n:a MY coTpy,n:HM'1H, 6e3 ,n:a' noeMa MHMU:ttciTMBaTa.
[ · ~ ~-

;y~~l~J-: HeKa cTpa.uam:M51T OT cf)o6M51 pernu ,UOKb,Ue ttcKa ,n:a CTHrHe c ,n:ocera. Hero npttTHC-
-~-- -J.;~·r-- KaiiTe ,n:a rrpaBH Heru;o, KoeTo He e roToB MJIH He )KeJiae ,n:a HanpaBH.
[ "~6.~ IlapTHbOpbT Tp516Ba .ua e 3aII03HaT c paHHHTe npe,n:ynpe,n:HTeJIHli CilfHaJIIi 3a Tpe-
_;i.. -BO)KHOCT npH cTpa.n:aru;H51 OT cf)o6tt51. Hacop'1eTe ro ,n:a roBopH, KoraTo yceTH nop-

L -/ · BMTe CHMrITOMM Ha rraHttKa (HllBO 4 rro CKaAama Ha tnpeeo:J1CHocmma ) . He ce 6oiiTe

- ~_ OT BpeMe Ha BpeMe .ua ro IIMTaTe KaK ce '1YBCTBa.

-:7. Co3,n:aiiTe 3ae;::i:Ho enc cTpa.n:am:H.H OT cf)o6m1 crrHCbK c rro3HTHBHH TBop,n:eHH51 Ii npo-
[ ·: -. ~e,n:ypH 3a peJiaKCa[(M51, 3a KOllTO MO)KeTe ,n:a MY HaIIOMHHTe no BpeMe Ha ,n:ocera.

[)la 8: He no3BOJI51Baihe cTpecoT Ha cTpa.n:am:H.H oT cf)o6n.H ,n:a BM H3Ba,n:H OT paBHOBectte,

-~·~'t H:o cnm:o TaKa ro rrpHeMaihe cepH03HO. IloMHeTe, qe TpeBO)KHOCTTa HeBMHarH e
"'. pau:HoHaJIHa. B cnyqaJi Ha rrpHCTbn Ha naHHKa crroKoiiHo H3Be,n:eTe napTHbopa CH OT
\~ cpo6HiiHaTa CHTya[(M51, npeKpaTeTe ceaHca 1a ,n:eH.H n ro OTBe,n:eTe y ,n:oMa. Hali-Beqe
[ :'.~~- CTOMTe Ha6JIH30, ,n:oKaTO naH_
MKaTa HanbJIHO OTIIlYMH.
9.) Iperpb,UKaTa MO)Ke .ua HanpaBH MHOro noBeqe OT BC51KaKBil ,n:yMH. AKO Bll,IJ:HTe, qe
[ ;;· )IapTHbOpbT BM e ynnarneH B ;::i:a;::i:eHa cnTyau:n.H, nperpo,n:KaTa mrn XBam:aHeTo Ha pn-
. KaTa MY m:e nOMOrHaT 3a HaMaJI51BaHe Ha TpeBO)KHOCTTa MHOro noBeqe OT BC51KaKBil
3e ~ .· ~eKI(HM 3a nurrcaTa Ha rrpn'1MHM ,n:a ce crpaxyBa.
e Ba :~ ·- Eb,UeTe Ha,Ue)K,UHM. nb,n:eTe TaM, Kb,UeTo cTe o6em:a]IH ,n:a 60,n:eTe no BpeMe Ha ce-
- "~ )l3

~e,1
.· ancnre. He ce MecTeTe· ,n:pyra,n:e, 3am:0To ncKaTe ,n:a npoBepnTe rrapTHbopa cn. 3a
. ~.- crpa,n:am:n51 OT cf)o6M51 MO)Ke ,n:a e MHoro nnarnem:o ,n:a ce BopHe Ha yroBopeHoTo
'\ - M51CTO Il .ua ycTaHOBM, qe BM H51Ma.
[
I
192 E):(MbH):( EOPH /{A CE CllPABHM C TPEBO)J(HOCTTA H <l>OElf}JTE

11. He rrp:mrrnopBaihe cTpa,n;aIIuu1 OT ¢06Ju1! Toil 3Hae KaKBo cTaBa B T51JIOTo My H

MO)l(e ,[(a M3IIa,[(He B rraHMKa, aKO ro TJiaCHaT OTB'b,[( OHOBa, KOeTO e rOTOB .n;a npe,n.
rrpMeMe B .n;a,n;eHM51 MOMeHT OT B'b3CTaHOB51BaHeTO CM. OcTaBeTe ro ,[(a BM Ka)l(e Kora
,n;a rrpeKpaTMTe ceaHca.

12. OT ,n;pyra CTpaHa, HaC'bpqaBaHTe rrapTHbOpa CM ,[(a M3BJIMqa MaKCMMaJIHa IIOJ13a OT

rrpaKTMKaTa. Ilo-,n;o6pe e ,n;a ce omna ,n;a BJie3e B rrnarnemaTa CMTyal(M51 M ,[(a My ce
HaJIO)l(M .n;a ce OTTerJIM, OTKOJIKOTO H3o6mo ,[(a He rrpo6Ba. CorrpOTMBaTa Ha napr.
Hbopa BM MO)l(e .n;a rrpaBM rrpaKTMKaTa HeB'b3MO)l(Ha MJIM ,n;a CII'bBa Harrpe,[('bKa. AKo ''
BM ce CTpyBa, qe rrapTHbOp'bT BM e 3al(MKJIMJI MJIM He e MOTMBMpaH ,[(a rrpaKTHKysa.
rrorrMTaliTe ro Koe MY rrpeqM ,n;a rrpo,n;'bJI)l(M. AKo MO)l(eTe, rroMorHeTe MY ,[(a H3cnen·
Ba M M.D;eHTMcpMI(Mpa IICMXOJIOrMqecKaTa C'bIIpOTMBa.

13. BorrpeKM l(51JIOTO BM )l(eJiaHMe ,[(a IIOMOrHeTe, CTpa,n;amM51T OT cpo6MM Tp516Ba ,[(a HOCH
II'bJIHaTa oTrOBOpHocT 3a co6cTBeHoT9 CM B'b3CTaHOB51BaHe. IIo,n;Kperr51liTe ro 11 ro
HaC'bpqaBaihe, HO M3651rnaliTe ,[(a ce HaMeCTBaTe II ,[(a B'bpllrnTe pa6oTaTa BMCCTQ
Hero. ToBa caMO ll(e IIO,[(KOIIae caMoyBepeHOCTTa My. 3a ,[(a ce B'b3CTaHOBH, CTpa·
,[(all(M51T OT cpo6M51 Tp516Ba ,[(a pa3BMe CBOe co6cTBeHO qyBCTBO 3a M,[(eHTHqHOCT !!
caMO.D;OCTaT'bl.{HOCT.

14. OrrMTaliTe ce ,[(a BM.D;MTe CMTyal(M51Ta OT rne,n;HaTa TOl.{Ka Ha CTpa.n;all(M51 OT ¢06 11~
IIocTMraHeTO Ha Hell(a, KOMTO M3rJie)l(,[(aT He3Hal.{MTeJIHM 3a .n;pyrMTe - KaTO H3D'Lp'
B51BaHeTO Ha ,[(Be rrpeceqKM ITO YJIM:U:aTa MJIM xpaHeHeTO B pecTopaHT - 3a Hero MO;+;'
,[(a M3MCKBaT MHoro pa6oTa II Kypa)l(. Te3M IIOCTM)l(eHM51 M ,[(OBeJIMTe ,[(O T51X ycrntlli '
3acJiy)l(aBaT rroxBana.

15. Ilo rrpMHI(MII CTpa,n:all(MTe OT cpo6MM ca M3KJIIOl.{MTeJIHO qyBCTBMTeJIHM II MMaT HY:! ' ·· 1
,[(a OT MHOro IIOXBaJIM 3a BC51Ka rrpe,n:rrpMeTa CT'bIIKa. HerrpeMeHHO XBaJieTe rrapTllJ.0'
pa CM 3a MaJIKMTe IIOCTM)l(eHM51. XBaneTe ro 3a BCMl.{KO IIOCTMrHaTO, rrpo51B~Ba ilu
pa36MpaHe M rrpMeMaliTe BpeMeHHMTe HeycrrexM.
16. lfapa3eTe B51paTa CM B cTpa,n;amm1 OT cpo6M51. KoraTo 3arroqHe ,n:a ce C'bMmrna, no~;i '
)l(eTe MY y6e,n;eHOCTTa CM, qe c IIOCT051HCTBO me ce B'b3CTaHOBM. .

17. HacopqaBaliTe rrpaKTMKaTa c Harpa,n;M. HarrpMMep MO)l(e ,n:a Ka)l(eTe: ,,Xaituc ,'tl
0651,[(BaMe Ha H51KOe CIIel(MaJIHO M51CTO, moM 3arroqHeIII ,[(a ce crrpaB51III c pecrop:lH'
TMTe".
18. IlpMeMaiiTe ,,nornMTe" ,[(HM Ha cTpa,n;amirn oT ¢o6MM II rro,n;qepTaBai!Te, qe ,uenfr
MY He MO)l(e BMHarM ,n;a e rrep¢eKTeH. BpeMeHHMTe Heycrrexn ca qacT OT HopManni•
Kypc Ha TeparrM51Ta qpe3 ,n:ocer.
JU
19. Mo)l(e ,n:a ce HaJIO)l(M ,n:a rrpoMeHMTe co6cTBeHaTa CM rrporpaMa, 3a ,n;a noMararc
. cJr-
rrapTHbopa CM. Eo,n:eTe CMrypHM, qe MCKaTe ,[(a pa60TMTe c Hero pe,[(OBHO 3a onp , '
4 oatt
neH nepMo,n; OT BpeMe, npe,n;M ,n;a MY rrpe,n;JIO)l(MTe ,n;a 60,n;eTe rro,n;Kperrmrvrn
. aaaHCT
AKo He cTe B C'bCT051HMe ,n;a ro npaBHTe rrpe3 :u:enmr rrepMO,[( Ha B'b3CTaHOBll .....t.:.
. 'f0qP'
(KoliTo o6MKHOBeHo OTHeMa OT rnecT Mece:u:a ,n;o . ,n;Be ro,n;MHM), Ka)l(eTe MY
KOJIKO ,[('bJifO me MO)l(e ,n:a pa3l.{MTa Ha Bae.
20. IIo3HaBaliTe co6cTBeHMTe cM rpaHH:U:M. IlpomaBaliTe CM, KoraTo ,n:aneq He ere cbslf
3
IIIeHM51 rrapTHbOp . AKo IIO.[(KpenaTa BM e CTMrHaJia 'rrpe,n;ena CM, ,n:aliTe CH noql{BF: ·
 -- ··--·-·--- ···--·-·-·-- - - - - - - -- - - - - - - - - - - - - - - - -

IIOMOll{ llPH <POEHH: /{OCEI' 193

ff TE
---
.1y It
.
~~t·.-. 7·

JQ01umueHa Ha21wca
·_t,. .
·..;•):;.::.
;JC,.1·
:KOH ca H.5IKOH OT II03HTHBHHTe HarnacH, KOHTO ca BH Heo6XO,[.(HMH, 3a ,n:a 60,[.(eTe HC-
~ora
'& ~li rrone3HH Ha crpa,n:a:w:mr OT Q!o6mi? Cne,UHHTe ,n:eceT HarnacH rroqHBaT Bopxy orr11Ta
I._.

.Jii;3cTaHOBHJiaTa ce OT aropaQ!o6mr KepbH Y1rn5IMC, K05ITO cera pa6oTH KaTo rraparrpo-

~~'oHaneH rro,n:Kperur:w: qoBeK. BmKTe HeliHaTa rrpeKpacHaTa KHHra ,,How to Help Your
J~d_ One Recover from Agorafobia" (KaK ,n:a rroMorHeTe Ha mo6HMH51 qoBeK ,n:a ce B'b3-
tpv--.: ;,f~dBH oT aropa¢061151) 3a 3a,n:on6oqeHo H3cne,UBaHe Ha Borrpoca KaK ,n:a 6n,n:eTe eQ!uKa-
:\~o ~
j ·},". ·;.'·

~:'rio,tiKpemr:w: qoBeK.
yna. w:2: ..
I- IC;J· -}~ JlpueMalie. IIpneMaliTe rrapTHhopa cII TaKbB, KaKbBTO e. He oTpHqaliTe, qe ToBa e
:J~.:; licTHHCKO pa3crpoiicTBO H He o:u:emrnaihe rrapTHhopa CH He.raTHBHO 3apa,n:H orpaHH-
OCH l{_, ·~eHlIRTa MY.
1 ro
. ~?Pa36upaHe. Aropa¢o6M51Ta H3rJie)J(,n:a Hpa:u:HoHanHa 3a BceKH, KOHTO He 51 pa36Hpa.
-c r(l -
..((i· OT,n:eneTe Bpei-.1e .n:a ce o6pa3oBare no Bbrrpoca KaTo qereTe H/HnH o6co,[.(HTe TeMa-
pa· \~t:· Ta c TeparreBra Ha napTHhopa CH.
·r
f-~\/H~KpeHocm. HcKpeHoc~Ta 03HaqaBa HaHCTHHa ,n:a ce B'bJIHyBaTe H ,n:a no,n:KperrHre
P.

r:>.YClIJIIDITa Ha crpa.n:a:W:H51 OT aropacpo6mI ,Ua ce Bb3CTaHOBH. KoraTO ro Hacop1IaBaTe .

111t
1 ·? ;) IJIH XBaJIHTe IIOCTmKeHlI5ITa.My, napTHbOpbT BH BH)J(,[.(a, qe CTe HCKpeHH.
! 1.p=
I ;-:~fr:;,11cmpaOaHue. ,[(opH HHKora ,n:a He cTe cTpa,n:amI OT aropaQ!o6H51, BHe H3IIHTBaTe
!l! i ;~-'(9nI1PH'laCTHOCT K'bM CTpa,n:aHHeTO Ha napTHbOpa CH. HaKpaTKO, Cb1IYBCTBaTe My.
,~f~3pa35rBaHeTO Ha CbCTpa,n:aHHeTO Bl! c JJ:YMII II TOH e OT fOJI51MO 3Ha1IeHHe.
,S'CHacop'le1we. BaJKHO e .!(a Hacbp'-!aaaTe cTpa.l(aII(1rn OT cl>o6m1 ,!(a rrpo.l('hiiJKaaa ,!(a
~ft_rrocro5IHCTBa c .n:ocera, oco6eHo npII BpeMeHHII HeycnexH. B .D;HHTe, KoraTo TOH ce
?~_~YBCTBa CMa3aH IIJIH CM51Ta, qe npOCTO He MO)J(e ,n:a ce. crrpaBH, rrpO,[.(bJI)J(aBaiITe .n:a
:C~Y BH)'IllaBaTe HarnacaTa ,,Mo)J(eIII ,n:a ro HanpaBIIIII" .

.XT0 pneHue. I1Maiire rrpe,n:BH,[.(, -qe Ha MOMeHTII Hanpe.[('bK'bT MO)J(e ,[(a 6n.[(e ,[.(Ocra
.__
!tt;~~·
,
~, _,
~ _eH. ..
Il(e Tp5I6Ba ,[(a KYJITHBHpare TbpIIemie, aKO CTe perrnrnH ,[(a OCTaHeTe C'bC
;H ~kc!pa.n:amirn oT ¢06m1 ,n:oKpa:H:.
(:_~..~·~. '.\ ·, . :··
.l :r~
:':{._
Ilpu3HaHue. He 3a6paB51HTe ,[(a XBaJIIITe rrocTH)J(emrnTa Ha cTpa.[(ar:u:1rn OT <Po6H5I,
~1':·~9nKoro H MaJIKH ,n:a ca re. IIoxBanIITe 3a ,n:pe6HIITe nocTH)J(eHirn :w:e no,[.(,n:op)J(aT
:1: ·;~~-?THB_arurnTa MY ,n:a rrpO.[('bJI)J(lI ,[(a rrpaKTIIKyBa.
{#"£a'e:>JCOHocm. 3a ,[(a IlO,[.(,[.('bp)J(aTe ,[(06pn pa60THH OTHOIIIemrn C'bC CTpa,[.(a:w:m1 OT

r ;_<Pa,_
6H5I, Tp5I6Ba ,n:a crra3BaTe yroBopKIITe CH. Ilo.51B5IBa:H:re ce 3a ceaHCHTe HaBpeMe.
~Taihe ro ,n:anH HCKa ,n:a ro npH.[(py)J(aBaTe IIJIII ,n:a ro 'l!aKaTe Ha orrpe.[(eJieHo M51C-
r8;.: ~oKaTo rrpaKTIIKyBa, lI rrncne 6n,n:eTe TaM, Kb,[.(eTo cTe 06e:w:aru1. Bm1MaBa:H:Te ,[(a
;~~_ ,[.(aBaTe o6e:w:aHH51, KOHTO He CTe rOTOBII ,[(a II3IlbJIHIITe.
;¥~~cmue. OcaeH .!(a_rrptt.l(pyJKaaaTe cTpat.(aII(HJI OT ¢o6rrJI rro BpeMe Ha .l(ocera, .l(o-
:·~IJ.t?. -~ -~a y11acrnaTe aKTHBHo B ne'l!eHIIeTo My.: AKo e· Bb3MO)J(HO, ype.[(eTe ,[(a rrpII-
-:9~CTBaTe IlOHe Ha e,n:Ha HH,[.(lIBH,[.(YaJIHa HJIII rpynoBa TepaIIH51 H ce cper:u:HeTe c Te- .
-B~ITeBra My. AKo ere rrplI5ITeJI, a He qneH Ha ceMelicTBOTO, cpe:w:HeTe ce c 6nH3KHTe
:r:~a CTpa,n:a:w:115I or ¢oforn.
194 E,[(MbH,[( EOPH J{A CE CIIPABJI.\f C TPEBOJKHOCTTA H c/JOEHHTE

10. Oc~naBeme cmpaOGUf,UJl om ¢o6UJl oa 1-lOCU OJJ12080pll0Cl11ma. B KpaiiHa CMeTKa

TOH e OTfOBopeH 3a B'b3CTaHOB5IBaHeTO CH. Ilpn rrpaKTHKyBaHeTO Ha ,r:r:ocera ro oc-
TaBeTe Toil ,r:r:a 6n,r:r:e BOJJ:Cll(H5IT II ,r:r:a pernaBa KO.ITKO IICKa ,[(a HarrpaBH. HeKa rraK Toij
orrpe,n:em1 Kora ,n:a rrpHKJHOlfH ceaHC'bT. BarnaTa 3a,[(alfa e ,[(a rro,r:r:KperrnTe II Hac'bpti:a-
BaTe ycHJIH51Ta My. Bn3CTaHOB51BaHeTo OT aropatj:Joforn (KaKTO II OT BC51KO TpeBo)I(Ho
pa3CTpoiicTBo) e II'bTernecrnue K'bM caMO,[(OCTaThlfHOCTTa II He3aBIICHMOCTTa. He-
rrpeMeHHo HacnplfaBaihe He3a8ucuMocmma Ha cTpa,[(a11(H51 OT cpo6rr51, a He 3aBttcu-
- MOCTTa MY OT Bae.

KaKBO oa om6.R2eame
Koe e Raii-,r:r:o6pe .n:a OT651rnaTe, KOraTO CTe IIO,[(KpeII5111( lfOBeK? I13IIOJ13BaMTe cne.n:mrn
crrHC'b!< c rrpo6neMHH rroBe,[(eHH51 3a 61>p3a crrpaBKa.

He KpHTHKyBaiiTe cTpa,r:r:a11(H5I OT cpo6H5I, ocBeH KOHCTPYKTHBHO.

o He ce rrprrcMHBaiiTe Ha cTpa,[(all(Irn OT cpo6rr51, He MY rrocTaB51MTe eTHKeTrr M He ro
o6e3cnpqaBaiiTe no KaK'bBTO H ,[(a 6uno HalfHH. B51pHo e, qe ,[(a )KI1Beeru c qoncK,
orpaHwrnBaH OT cpofom, e Tpy,n:Ho. Ho I136yxBamrnTa me ,[(OBe,[(aT e,[(IIHCTBeHo no
OTqY)K.IJ:eHHe.

• He cpaBH51BaiiTe CTpa,nall(I151 OT cpo6II51 c ,[(pyrl1Te xopa, oco6eHO c TaKHBa, KOHTO JIC

cTpa,n:aT OT aropacpo6II51.
o He npHTHCKaiiTe cTpa,r:r:all(M51 oT ¢06m1 ,[(a rrpamr Hemo, rrpe,[(n ,[(a e roToB.

o He rrpoMeH5IMTe rmaHoBeTe 3a ,[(a,[(eH ceaHc. AKo cTe pernnnl1, qe I(eJITa Ha cea11ca

. e ,n:a ll3MHHeTe TPH rrpeceqKH, He,r:r:eiiTe B Kpa51 Ha ceaHca BHe3~rrHo ,r:r:a rrpe,nnararc
,r:r:a II3MHHeTe orn:e e,[(Ha HJIH ,n:Be. (AKo cmpaoauJUflm om rj]o6ufl pernrr ,na pa3wup11
u:enTa Ha ,r:r:ocera, ,r:r:o6pe.)
• He yra)K.n:aihe Ha cTpa,r:r:amn51 OT ¢061151. AKo TOH CH Topcn II3BIIHeHH51 ,na He npaK·
TH~'YJ3a, rro-,n:o6pe e BHIIMaTenHo ,na MY ce rrponrnorrocTaBMTe, OTKOJIKOTO npocro
,r:r:a ce cnrnacHTe. Mo)l(e .na Ka)KeTe: ,,CTpyBa MIT ce, qe He ce yrrpa)KH51Barn. Cnope;t
Te6 Koe TH rrpequ ,r:r:a ro rrpaBmrr?"
o He rrpaBeTe rrc:rrxoaHaJIH3a. BarnaTa 3a,[(aqa KaTo rro,r:r:Kperr51m qoBeK e ,r:r:a Hac0 P •
lf:}•

Bare u rro,ri:Kperr51Te, a He ,ri:a Ka3BaTe Ha cTpa,na:rn:1151 OT cpo6n51 KaKBO crrope,n aac uc

MY e Hape,r:r: FfJIH 3amo ce e rronyq11no TaKa.
• He II3Hac51iiTe neKu:nn n rrporroBe,[(II. Bn3IIpIIeMeTe rro,r:r:KperrRma - a He aBTopnraP·
Ha - Rarnaca. Bn3JJ:'bp)l(aiiTe ce ,r:r:a Ka3BaTe Ha cTpa,namH5I or cpo6n51 KaKBO .ua npaBif
HJIII .n;a He rrpaBH.
• Or6.RrBaihe .n:a rrocTaB51Te cpoKoBe. YBa)KaBaihe co6cTBeHoTo TeMrro Ha crpa;Il'
Il(II5I OT cpo6n51 KOJIKOTO n ,ri:a e 6aBHO. HarIICK'bT ,r:r:a rrocrMrHe ycrrex ,ri:o onpe.neJiai
' . . ~~
. cpoK MO)l(e .n:a ca6oTnpa Harrpe,U'bKa. AKO yceUJa1r:e,· l[C cmpaiJaU,Ju_flm om ':Y
Haucmww e 3a4uKJZUJZ, nomopceme nporjJecuoHaJZHa noMOUf, ..
 IIOMOll( llPH cJJOEHH: J!,OCEI' 195

He;i:eihe ;i:a ce rrperoBapBare. 3Haihe rpamuune CH rrpn pa6oraTa c'bc crpa,n:aIUH5I

oT ¢o6H5I. Mo)l(eTe ;i:a C,LJ,bp)l(HTe o6emamreTo CH ,LJ,a rroMaraTe, 6e3 ;i:a rrpaBnTe
iroBe"lle, OTKOJIKOTO MO)l(eTe ;i:a IlOHeceTe.ToBa MO)l(e ,n:a 03HalfaBa HeBHHarH ,LJ,a OT-
~.~:~.< -KJillKBaTe Ha MOJI6HTe (HJIH H3llCKBaHH5ITa) Ha CTpa,LJ,anurn OT cpoforn. 0cHryp5IBaihe
:~;:.:~-~ ' en BpeMe 3a JIHlfHHTe CH xo6HTa, HHTepecH H l(CJIH.

:.t~< HiIKora He ce OTKa3Baihe OT CTpa,LJ,aI..l(H5I OT ¢o6H5I. Bo3CTaHOB5IBaHeTO OT ¢o6HH

~&·?· ll3HCKBa ynOpHTH H IIp0,L1,'bJI)KHTeJIHH YCHJIH5I. r<:noBHOCTTa BH ,LJ,a ITOCT05IHCTBaTe
}~~{cit":tia "o"cTaHeTe c Hero ,lJ,OpH H .no BpeMe H~ BpeMeHHHTe HeycrreXH me MY IIOI\-fOfHe
!' XJ··.na ycBOH C'hW:aTa Harnaca. IIo npHHl(Im, aKo cTpa,LJ,aIIUrnT OT cpo6H5I 61>,LJ,e JieKyBaH
::,~,;·:_ no IlO,lJ,XO,lJ,5IW: HalJHH - II yqacTBa B TOBa Jieqemre - TOlI I..l(e IlOCTHrHe 3HalJHTeJieH
ff.f· Hanpe,lJ,'bK B paMKHTe Ha fO,l],HHa HJIH ,lJ,Be.
; 1...~. . . .. . .. .

,,~;[
~;·t-.~.~~<- ..
~~(Kora MeA"KaMeHT"1Te ca oT non3a?
tE.'.{~,.:"~ _·
~~~~~ ):(QTYK aKI.i:eHT'bT Ha Ta3H rnaBa 6erne ,LJ,a BH rrpe,LJ,JIOJKH rrpaKTHlfeCKH CTparerHH, KOHTO
(;~/;1;.:,;·. ,;:.... ..
.·a~ J;!If)I9MOrHaT ;i:a ce H3rrpaBHTe rrpe;i: cpofomTe CH B peaJIHH5I )l(HBOT n ,LJ,a rH rrpeo,n:oJie-
.,:v.:.~· ·.,, ....
::rkt D'Pli pe,lJ,OBHO H C'bBeCTHO rrpaKTHKyBaHe Te3H CTparerHH ca MHOfO ecpnKaC:tJH. Ilpe-
~ i:J1:~:t 1 1"' "='. ·.-~..:.-· ~ . . v .

.~!.flJ):' ,[(OCer MHOfOKpaTHO ce e ,[(OKa3BaJI KaTO HaH-IIOJie3HH5I I\fCTOJJ: 3a rrpeo,LJ,OJI5IBaHe Ha

hY5Ji~;.e. -
~.t#.:~~-=-- · .~;_:.':- ·7'-· ··. - .

;~~~J::W ~a H5IKOH xopa ,n:a HM e rpy,LJ,HO ;i:a 3arrolfHaT reparrH5ITa qpe3 ,LJ,ocer. Koraro HHBOTO
-~JP.~BO)KHQCTTa Bll e MHOfO BHCOKO llJill CTe OT65IrBaJIH ,LJ,a,LJ,eHH CHTyau:mr ,lJ,'bJifO BpeMe,
,~P:~·'b"ifa'-qaJIHaTa BH C'bIIpOTHBa K'bM Il'bpBHTe H5IKOJIKO ceaHca MO)l(e ,LJ,a e ,lJ,OCTa CHJIHa.
~$~~o?Kim e - 6yKBaJIHO - ,na BH e TPY,lJ,HO ,,,lJ,a H3Jie3eTe rrpe3 BpaTaTa". I1MeHHO B T03ll
;-,~··y~"ciii Me,lJ,HKaMeHTHTe IIOH5IKora ca none3HH. MaKap ,n:a He rrpe,LJ,JiaraT ,LJ,'hJirocpoqHo pe-
~~:~~~ije, re IlOH5IKOra ca OT ITOJI3a 3a rrpeO,[(OJI5IBaHeTO Ha II'bpBOHalfaJIHHTe 6JioKa)l(ll II 6a-
-~H~_p¥~ Cne,n: Karo ;i:o6Here no-roJI5IMa caMoyBepeHocT B crroco6HocrTa CH ,LJ,a ce crrpaB5ITe
t~JirBamITe CHTya[(HH, MO)KeTe IlOCTeneHHO ,LJ,a crrpeTe JieKapcTBOTO.
i:.B~a _ iima neKapcrBa Morar ,na noMorHaT 3a yJieCH5IBaHeTo Ha ,LJ,ocera n Ha"llanoro. il
~ra>r1ma HaMaJI5IBaT lfeCTOTaTa H HHTeH3HBHOCTTa Ha rrpHCT'bIHITe Ha rraHHKa ,[(OCTaTb"CJ-
r~:#:~~~ BM IlOMOrHaT ,na rrpeB'b3MOrHeTe II'bpBOHatJ:aJIHaTa CH CbIIpOTHBa . ITo T03H HalJHH
~ lo- .. ·~ . -

;C!'MaJI5IBaT H rrpe,nBapHTCJIHaTa TpeBO)KHOCT.

·11fr::-.: .·
·i·- ~X:~SRI aHTH,nenpecaHTHTe Karo Paxil H Zoloft (BH)l( Dwea 17) qecro rroMaraT Karo
~~c~~Marr5IBaT TpeBO)KHOCTTa H ,n:enpeCH5ITa. ToBa orrpe,n:eJieHO l[(e 3aCHJIH MOTHBaI(H-
~J[}l,'fa BH ,na rrpaKTHKyBaTe ,nocer. 06HKHOBeHO TeparreBTHlJHHTe IIOJI3H ce rrp05IB5IBaT
4;:~;~!ie.n TpH ,no qerHpH ce,nMHU:H. OcBeH roBa, aKo cre "CJYBCTBHTeJIHH K'bM Te3H ne-
~,i<apcrBa, Haii-,no6pe e ,lJ,a 3anoqHeTe C HUCKa 003a - HanpUMep nOJl.08UH UJlU OOpU
i' 'femeoprri ma6!lemKa oHeBHO H rrocrerreHHO ,na yBeJIHlfHTe ,LJ,o 1 ra6JieTKa ,nHeBHO,
.~(o6HKHOBCHO npHeMaHa cyrpHH. .

~~:lwo)l(eTe ,r:i;a B3eMeTe HHCKa ,lJ,03a 6e3H0,1J,Ha3eITHHOB . 1-paHK.BHhaHT KaTO 0.5 Mr

0.25 Mr Xanax OKOJIO IIOJIOBHH qac rrpe.ri:H ceaHca. IlpH 6eH30,lJ,Ha3e-
.:clt:_!_9_<:)nopin HJIH
f~:;·_rmHHTe Tp5!6Ba ,na ce CIIa3BaT ,lJ,Be ycJIOBH5I. IlopBO, Ba)l(HO e ,1J,03aTa ~a 60,ne HHCKa,
~}~_-,-nii KaTO aKo B3CMeTe ,lJ,OCTaT'blJHO BHCOKa ,l],033, 3a ,LJ,a MaCKHpare rpeBO)l(HOCTTa CH,
"b·:-7'··
 196 EL(MhHL( EOPH JfA CE CflPABHM C TPEBO)J(HOCTTA H </JOEHiiTE

HRMa ,n:a rrocTHTHeTe .n:eceHcH6mu13a:u:1rn. 3a ,n:a 6n,n:e e¢1rnacHa ,n:eceHcu6mnnarur-

.RTa, mrnarH e Heo6xo,n:HMO .n:a H3inITaTe H3BeCTHa TpeBO)l(HOCT. AKo Me,n:ima~-rennr
ce rrp~eMa H5IKOJIKO ffbTll Ha ,[(eH, MaKap IIOH5IKOra TOBa ,n:a e Heo6xo,n:HMO II lfecro
,n:a ce rrpe,n:IIHCBa no T03H HaqHH, HMa IIO-fOJI5IMa Bep05ITHOCT ,n:a ce CTHrHe ;J;O 3aBa-
CHMOCT H eBeHTYaJIHO npHCTpaCT5IBaHe. AKO He npHeMaTe Me,n:HKaMeHTH, CbBeTBaM
BM ,n:a rrpo6BaTe c aHn1,n:errpecaHTHTe, rrpe,n:u ,[(a orrnTaTe c HHCKa ,n:03a 6e3Ho,n:wa3e-
TIHHOB TpaHKBHJiaHT, TbM KaTo aHTH,[(errpecaHTHTe He KpH5IT pHCK OT npHCTpacrnBa-
He. M B ,n:BaTa cnyqa51 B KpaiiHa cMeTKa ru:e e Heo6xo,n:HMO ,n:a npe,n:npne.MeTe .n:ocer
6e3 TIOMOII.J:Ta Ha Me,[(HKaMeHTHTe, aKO HCKaTe HaII'bJIHO ,n:a rro6e,n:HTe CTpaxa CH.

Btt)l(Te Dzaaa 17 3a noBeqe HaCOKH OTHOCHO ynoTpe6aTa Ha aHTII,n:enpecaHTII II TpaH-

KBHJiaHTH.

A.Mu aKo H3rrpaBRHeTo npe.n: cTpaxa BM B peaJIHH5! )l(HBOT e HerrpaKTHlfHO? HarrpnMep,

aKO ce 6oHTe OT TpaHCKOHTHHeHTaJIHH TIOJieTH, MHOrOKpaTHH5IT peaneH ,n:ocer He e rrpaK·
THlfHa B'b3MO)l(HOCT. }farrOJI3BaMKH TeXHHKaTa, HapeqeHa HMarHHepHa ,n:eceHCH6mnnauH5t,
MO)l(eTe ,[(a npeo,n:oneere T03H BHJJ: cpo6HR. C'hru:o KaTo peaJIHHR ,n:ocer, TR nolfnBa Bnpxy
iiepapXH5I OT CT'bTIKH c pa3JIHqHa CTeneH Ha rpeBO)l(HOCT. Pa3JIHKaTa e, qe BHe cu 2ll npeO·
cmae.Rme, BMeCTO .n:a rH OC'bIIJ:eCTB5!BaTe B peaJIHH5! )l(HBOT~ IlOH5IKOra e OT noma I:L\1arn·
HepHara ,n:eceHcII6mrn3a:U:H5! ,n:a ce npaBH npe,n:11 113rrpaBRHeTo rrpe,n: ¢o6IIiiHa cI:rryaumt
qpe3 peaneH ,[(ocer.

HacoKU 3a UMQ2UHepHama oeceHCU6UJZU3QlfUR

3a ,n:a pa3pa6orHTe HMarHHepHara CH ,n:eceHcH6mrn3a:U:HR, H36epeTe KOHi<peTHarn ¢0·

6HiiHa c1nya:u:11R, Bbpxy K05ITO )l(eJiaere JJ:a pa6oTHTe - HanpHMep nereHero. Cne,n rona
pa3pa6orere iiepapxH5!Ta CH. Ilpe,ncraBere CH, qe rpR6Ba ,[(ace cnpaBHTe c Ta3H cnTyau1rn
no MHoro orpaHHqeH HatIHH - raK'hB, KOMTO noqr11 He BM rpeBO)l(H. Mo)l(e, HarrpnMep, .na
CH npe,n:cTaBHTe, qe napKHpare npe,[( JieTHII.J:eTO, 6e3 ,[(a BJIH3aTe BbTpe, HJIH TI'bK qyBcTBaTa.
KOHTO ru:e 1I3Il1ITBaTe e,[(HH Mece:u: npe,n:H ,n:a Tp516Ba ,na JieTHTe. EHXTe MOfJIH cnmo .ua H:l'
npaBHTe CHTya:u:HRTa no-ManKo TPYJJ:Ha Karo CH npe,[(cTaBHTe, qe ere 3ae,n:Ho c rro,n:Kpen 51 •
I1J:H5I Bil lfOBeK. OnHTaMTe ce no Te3H Haq11HH ,na C'b3,[(a,UeTe MHOrO JieK BapHaHT Ha ¢06mn 3
c11 H ro onpe,[(enere Karo ffbpBara cThnKa B iiepapxirnra. ,[(o6p·e e ,[(a Hanmnere rro.n;po6en
cu:eHapHM 3a Ta3H IlbpBa C~IIKa. -
IIpe,ncraBere·cu KOH 6n 6HJI Haii-rpy,nHH5IT nnn npe,[(U3BHKaTeJieH cu:eHapIIli 3a ¢06n 51 •
ra BH 11 ro rrocTaBere B JJ:pynur Kpaii Karo nbcJie,[(HaTa CT'hIIKa B iiepapxnRTa. 3a neTeHeTO
Ta3ll CThIIKa MO)l(e .n:a 6n,[(e OC'bIIJ:eCTB5IBaHeTO Ha TpaHCKOHTHHeHTaJieH rroJieT UJIH npe·
)l(HBRBaHeTO Ha CHJIHa ryp6yneHTHOCT .no BpeMe Ha TIOJieTa. Pa3pa6oTeTe Haii-no,npo6HO II
HaH-Tpy,[(HH5I cu:eHapHH. .
1311
Cera OT,[(enere BpeMe ,n:a cn npe,[(cTaBHTe oceM mrn noBeqe CBnp3aHH c ¢o6iuna
. T~
cu:eHap1151 c HapacrBaIIJ:a HHTCH3HBHOCT 11 rH no,[(pe,n:eTe cnope,[( npe,n:n3BHKBaHaTa or
TpeiW)l(HOCT. Ero rrpHMep 3a MC)l(JJ:HHHH cu:eHapHH npH ¢o6H5I or neTeHe:
 ~~~~,~ -.
}:~:··z~1!J)t. ·
r;~~}~ 7 IJOMOll( IIPH </JOEHH: JI.OCEI' 197

'I}~f::.;~IIpucnlfaTe Ha neTHII(eTO a ,[(eHJI Ha rroneTa cu.

1
·1~ ;}'~·· PerHcTpHpaTe 6ara)Ka CH .
. : ~~,'NJnHaaaTe rrpe3 rmueTo 3a rrpoaepKa Ha ITbTHHUHTe.
~ ,qaKaTe Ha H3XO,n:a 3a ITOJTeTa CH .

.~·: ~aqBaTe ce B caMonera .

• ; HaMHpaTe M5Icroro CH B caMonera.

·~t~: ,·
~: CnaraTe CH KonaHa.
r )<:· ·
,_
;·• ·.lJyBaTe KaK cnDap,n:ecaTa 3arBap5I Bparara Ha caMonera (3a MHoro xopa TOBa MmKe
~?·>jja 60,n:e Hali-rpy,n:HaTa qacr oT ,n:ocera).
'.)~.'/:<· . , .: .
i;tS~7"10J1CToT ce HacoqBa KbM ITHCTaTa .
.. ~.: CaMoneTbT Ha6Hpa cKopocT 3a H3JTHTaHe .
...";'.i?;;·,;.
,-.:{,!f~'/f'o Ycell(aTe KaK caMoneToT ce OTKbCBa or 3CM5ITa.

I
~f~~L rrnaHHpare HaKpa5I ,n:a ce H3rrpamne rrpe,n; cTpaxa CH B peanHH5I )KHBOT, )KeJiaTenHo
:fP'{~~;j;f..K·o
<~1 ~~~-:{: ;:~>:>". ·-; .
··.•\.. J'~3H' c:ueHapHH,n:a CbOTBCTCTBaT Ha Hemara, KOHTO HaHCTHHa II(e rrpaBHTC B peaJTHOCTTa.
·. : :?.It6~ifo~~Te Cl(CHapmne CH BbB Bb3X0,[(5III( pe,n: MC)KJJ:Y Beqe orrpe,n:eneHHTe KpaHHH TQqKH.

(
~ ·r.:·~~.,...., t"•.li.""'''~··:~-.:,· ~ · ~. ·: .. . ' .

-~~:f'Q.!\tO}~O ~ pa3pa6orere BceKH cl(eHap:m1 Bb3MO)KHO Hali- rro,n:po6Ho.

·~~ifb·;: , ,
":;~lt.-;i~).QC!j_OBHa npo4eoypa 3a UMa2UHepfta oeceHCU6UJLU3alJUfl

.J'~1~J".:«JT,[(eJieTe Hl!KOJIKO MHHYTH ,[(ace oTrrycHeTe. I·farromaaihe rrporpecHBHaTa MycKyn-

\;::t. Ha penaKCa:UH5I HJlH ,n:pyra TCXHHKa 3a penaKCal(H5I, K05ITO ,n:eifoTBa rrpH Bae.
•:t1.f Hpe,n:cTaBere CH, qe cTe Ha crroKoliHo M5ICTO (BH)K DwBa 4 3a rroBelfe HmpopMau;1rn
(~f>·ornocHo mnyamf3HpaHeTo Ha crroKoliHa cu;eHa). ToBa e oTrrycKall(a o6cTaHOBKa,
} ·::·./··
't•{'_K05ITO )KHBO CH rrpe,n:cTaB5ITe B yMa CH. T5I MO)KC ,n:a 60,n;e Ha OTKpHTO (KaTO IIJla)K,
t~~Y;)roJI5IHa HJlH IIJiaHHHa), Ha 3aKpHTO (6JIH30 ,[(0 KaMHHaTa) HJIH ,n;a M3HHKHe M3l(5IJ10 OT
:~;~B~66pa)KeHHeTo Bli. Hali-Beqe TOBa e M5ICTO, Ko,n:eTo ce lfYBCTBaTe B 6e3orracHOCT.
:'j'. IlpeKapaliTe TaM OKOJTO MirnyTa.
}~}:-Jpe,n;cTaBeTe CM ce B IIbpBM5I Cl(eHapMH OT cpo6HHHaTa CH liepapXM5I. OcTaHeTe TaM
; .{t~tP. H,n;eceT CCKYHJJ:H ,tio e,n:Ha MHHyTa M ce OITMTalire ,n:a CH rrpe,n;cTaBMTe BCMlfKO Bb3-
~:~¥0)J(HO HaH-)KMBO M rro,n:po6Ho, C5IKallI HaHCTHHa CTe TaM. Ilpe,n:cTaBeTe CH, qe ce
,t_,[('hpinne H ce lfYBCTBaTe CITOKOHHO. AKO M3ITMTaTe caMO JieKa MJIM HMKaKBa TpeBO)K-
l:-'~:~oyT,
.. -
rrpeM1mere KbM cne,n:BalI(aTa cu;ena narope B liepapXH5ITa .
.....~~... . ":'

·:,~~;·?~ ,n;pyra CTpaHa, aKo M3ITHTaTe ~eKa ,[(0 yMepeHa TpeBO)KHOCT, rrpo6Bali!e ,n:a oc-
\{L:.;,J:aHere TpH,n:eceT ceKyH,n:M ,[(0 e,n:Ha MHHyTa B Cl(eHaTa, 3a ,[(a CM IT03BOJIHTe ,n:a ce
E1=-._~~?_HeTe. Mo)KeTe ,n:a ro narrpaBHTe KaTo H3JJ:MlllBare BCMlfl<M TpeBO)KHM ycell(aHH5I
;\ OT T5IJ10TO CH HnM Karo ITOBTap5ITe ycrrOK05IBall(H TBbp,D;eHH5I OT po,n;a Ha ,,A3 CbM
·i::CIIOKOeH H OTITYCHaT". IIpe,n;cTaBeTe CH KaK ce crrpaB5ITe C'hC CMTyal(H5ITa CITOKOHHO
L. lI YBepeHo.
(>':.~

j~:: ~· · ..
·F
 'f' .
198 E.[(MbH.[( EOPH J[A CE CIIPABJ!M C TPEBOJKHOCTTA H <POEifliTE r>
5. Cne,n; e,n;HOMirnyTeH .r:i;ocer ce OTTerneTe OT cpo6u:i1:HaTa cu:eHa Ha cnoeTo cnoI<oihfo ~··
M5ICTO. IIpeKapaihe TaM e.r:i;Ha ~nrnyTa mrn .r:i;ocTan~qHo .IJ:'hJffO, 3a .r:i;a ce OTnycHerc
HaIT'bJIHO. Cne.r:i; TOBa ITOBTOpeTe BH3yaJIH3aU:mITa Ha C'bll(aTa cpo6HHHa cu:eHa I<aro
B cTI>nKa 4 3a Tpu.r:i;eceT ceKyHJJJI .r:i;o e.r:i;Ha MHHyTa. Ilpo,n;'hmKaBai1Te ,n;a pe.r:i;ysare ,l
,n;a,n;eHaTa cpo6uiiHa cu:eHa ll Cl10KOHHOTO M5ICTO (no OKOJIO e.r:i;Ha MJIHyTa B'bB BCJIKo), .,
,n;oKaTo cpo6u:i1:HaTa c1~eHa 3ary6u c11oco6HoCTTa cu .r:i;a npe.r:i;H3BHKBa TpeBmKHocr. : ! ~]
.

ToraBa CTe fOTOBH .r:i;a rrpeMHHeTe K'hM cne.r:i;Ball(aTa CT'hnKa B :i1:epapXH5ITq, CH.

6. A.Ko Bll3YaJIH3HpaHeTO Ha orrpe.r:i;eJieHa cu:eHa 11pe,[(H3BHKBa CHJIHa TpeBQ)KHOCT, OCO· - i ',; -'
6eHo aKo yceTHTe, qe cTe Ha 11bT .r:i;a u311a.r:i;HeTe B naHuKa (HHBO 4 no CKaJZama "a ·· :' ;;

mpeBo:>ICHocmma), He npeKapBaihe 110Beqe OT 10 ceKyH,n;H B He5I. Be.r:i;Hara ce one·

.""
rJieTe B CBOeTo Cl10KOHHO M5ICTO H OCTaHeTe TaM, )J;OKaTO ce OTnycHeTe Haff1Jli!O. f.
0c'hiu:ecTB5IBaHTe IIOCTeneHeH ,zxocer c 110-TPY.D:HHTe cu:eHH KaTO pe.r:i;yBaTe Kpanu
~ .·::_'

HHTepBaJIH Ha ,n;ocer c OTTerJI5IHe B Cl10KOHHOTO M5ICTO. AKO ,n;a,n;eHa cu:eHa B H:epap·

XH5!Ta BH rrpo,n;'hJI)KaBa .n:a Cb3.IJ:aBa TPY.IJ:HOCTH, Bep05ITHO HMa Hy)K.n:a ,n;a .n:o6amnc
oiu:e e,n;Ha cnnKa - Me)K.[(HHHa rro TPY.IJ:HOCT Me)K.n:y rrocne,n;HaTa CTbIIKa, oc'1mecr·
~
BeHa ycnerrrno, H OHa3H, K05ITO BU 3aTpy,n:H5IBa.
I"~
7. Ilpo,n;'hmKeTe .r:i;a Ha11pe.n:BaTe B ilepapXll5ITa CT'hnKa 110 CT'hIIKa. Ila npHHU:ll11 Il{C Cj

BH Heo6xo,n:HMH MHHHMYM .r:i;Be 11pou:e.r:i;ypu Ha ,n:ocer 3a cu:eHa, 3a ,n:a HaMaJIHTe rpc·

1- -
1 . ·~
BO)KHOCTTa, K05ITO T5I npe):(H3BIIKBa. ilOMHeTe, qe e-Ba)KHQ ,n:a He npO)J;'bJI)KaBaTe Kt \! l
CJie,[(Ba~aTa CThIIKa, ,[(OKaTO He ce rroqyBCTBaTe Ha!lbJIHO CIIOKO:iiHH B rrpe,[(HWHan . J ...
..;,(

IlpaKTHKyBaiiTe CHCTeMaTHqHa .r:i;eceHCH6HJIH3aU:H5I 15 ,n;o 20 MHHYTH Ha ,n:eH. 3ano 1t=

BaiiTe BCeKH ceaHc He c HOBa CTbITKa, a c 11ocne,n:HaTa ycrrerrrno npeo,n:oJI5IHa. Cne.u TOf1 ~
l
· ~
·~
npeMHHeTe K'hM CJie,IJ;Baiu:aTa. f
i-
KaK Aa "13Bne4eTe Hati-rom1Ma non3a OT 11Manrnep-
·HaTa AeceHcH6HnM3aQH.R
J·,_, -_i ·
Ilp oq ecbT Ha ,[(eceH cn6HJIH3aqIDI
K'hM CJie,n;mrre HaCOKH:
~ e JJ:a,[(e Hali-JJ: o6pn p e3ynmTl!, aKo ce rrp 1!.!lbp;i;l 11 t.1 .: :2!

1. 0T,[(eJieTe 15 .!10 20 MllHYTll 3a IIbpBOTO rrpaKTl!KyBaHe Ha l!MarnHepHa ,neccuc:· :· ·. :~.

6llJill3aU:H5I. II(oM ,n;o6HeTe Beu:uma B peJiaKCaU:H5ITa H Bll3YaJIH3aU:H5ITa, MOJKeTC p ~~: .?·-~~~
y,n;'hJI)KHTe ceaHCHTe CH .[(0 30 :rvrnHyTH. 3a TOBa BpeMe (B .n:o6pHTe .[(HH) MOJK·e rc t;.l _
'._. ·~;-~,,
oqaKBaTe .!la oana,[(eeTe ,[(lie nnn Tpn cqeHrr OT :iiepapxmna err. . '~~~
2. Tp5I6Ba .n:a cTe MHoro cnoKOHHH, 3a .r:i;a
. ·
6w~e ecpHKacHa Ta3ll .n:eceHcH611nH 3
e Bpe~t c
alll; .·~:-
AKo ycell(aTe, qe He CTe HaIIbJIHO OTIIYCHaTH, MO)Ke ,n;a OT.[(eJillTe IIOBeq B c!1-'' i

peJiaKCaU:H5I (20 ,IJ;O 30 MimynI) B HaqaJIOTO H ,n;a rrpeKapBaTe IIOBeqe BpeMe . (](~fl
. KOHHOTO CH M5ICTO cne,i:J: BCeKrr .n:ocer c .n:a,n:eHa cp96Hi1Ha cu:eHa. Cne,n: BceKH J1 "r
ce norpH)KeTe HGn'bAHO ,n;a ce Bb3CTaHOBHTe OT TpeBO)KHOCTTa.
'-' ... b3~f~~':
3. OT.n:eneTe BpeMe ,n:a BH3yaJIH3HpaTe BCJIKa cpo6HHHa c~eHa B Hepapx1rnTa en ~a cud'~
HO Hali-.n:o6pe. Mo)KeTe .n:a HamurreTe e.r:i;uH-,n:Ba naparpacpa, onHcBaru:H BC5IK .;,
 X'.7 IJOMOll( IIPH <POEHH: f{OCEI' 199
,.;~
'
~::.·.,;
-----------------------------------
.

~:-3a ,n;a yneCHHTe BH3YaJ1H3aI.(mITa CH. Tp.5I6Ba ,n:a MO)KeTe ,ri:a BH3yaJIH3HpaTe BC5IKa
~-tPo6nll:Ha CI.(eHa, KaKTO H CITOKOMHOTO CH M5ICTO MHOfO rro,ri:po6Ho, C5IKalli HaHCTHHa
~~. ere raM.
·trt~' . -
',~,_Orrnrall:Te ce ,n:a rrpaKTHKyBaTe BceKH ,n:eH, aKo e Bb3MO)KHO. HMarHHepHaTa ,n:eceHcH6H-
~nman:M I.[(e 6'h,ri:e Hail-pe3ynTaTHa, aKo 5I rrpaBHTe cne,n: pe,n:oBHaTa CH penaKcal.(H5I .
.~ -
1:1= ·

-~):(opH aKO IlbpBHTe H5IKOJIKO CI.(eHH B liepapxmITa He rrpe,ri:H3BHKBaT HHKaKBa Tpe-

:,~Q?i<!IOCT, Ba)KHO e ,n:a OCbl[(eCTBHTe ,ri:ocer c BC.5IKa OT _T5IX rroHe no Be,IJ:Hb)K. (Mo)KeTe
~)ia rrpeMHHaBaTe OT e,n:HaTa KbM cne,n:Bal[(aTa, 6e3 ,n:a ce OTTerJI.5ITe Ha CTIOKOMHOTO
.i hEI M5ICTO, aKO rpeBO)KHOCTTa BH OCTaHe TIO.I( HHBO 2.) I1MafHHepHaTa .I(eCeHCH6H-
"-{:i."·.'''

~;'nmal.(H.5I .I(eHCTBa, .I(OpH KOraTO He H3IIHTBaTe HHKaKBa rpeBO)KHOCT B OTfOBOp Ha

~8' ~a,n;eHa CI.(eHa, TbH Karo rraK CBbp3Bare penaKcaI.(H.5ITa c cpo6H.5ITa CH.
r ··,:;-:

_!.IrpeKpaTeTe
,~;- . . .
HMarHHepHaTa ,n:eceHCH6HJIH3a~H.5I, aKO ce rroqyBCTBaTe rrpeKaJieHO
)':M.opeHH HJIH pa3CTpoeHH.
1;_:~ ..
,' • .

"'
;:;;;/":~ .

l .J~o6~eH!t1e Ha 3a.qa4HTe
:1~~(. . .
M\R~meTe 3a KOH cpoforn ere roroBH .I(a rrpe.I(rrpHeMere peanHa ,ri:eceHcH6HJIH3aI.(H5I.
\-
.!. -~~bpa6orere liepapXH.5I c IIOHe oceM CTbIIKH 3a BC.5IKa ¢o6H.5I, Bbpxy K0.5ITO HCKaTe .I(a .
-p ~6oTHTe. AKo .I(ocera He cTe pa3pa6orBanH iiepapxHH 3a ¢o6HHTe cH, H3ITOJI3Balire
'«piIMepHTe B Ta3H rnaBa u B IlpunmKeHue 1 Karo o6pa3eI.( .
.:£~t\ .-, _ ·
.. , ,JJ}perne.I(all:re pa3.I(ena ,, OcHOBHa rrpoI.(e.I(ypa 3a .I(Ocer", 3a ,n:a ce 3arro3HaeTe I.[(aren-
l!i.h'<+·~- '
~s l!? ·c rrpaBHJIHara rrpo[(e.I(ypa 3a peanHa .I(eceHcH6HJIU3aI.(u.5I.

·' !J~aKTHKyBaiiTe ,n:ocer 3 ,n:o 5 IIbTU

ce,ri:MuqHo. Cne,n:eTe Harrpe,n:bKa cu Karo or6e-
~~Bare B HepapXU.fl Ha ooceza ,n:arara, Ha K0.5ITO OCbl[(eCTBJIBaTe BC.5IKa CTbIIKa B
l~epapxu.5Ira CH. Pe,n:oBHara rrpaKTHKa e curypHU.5IT ffbT KbM ycrrexa.
~ft·; · · .

-~~"lUITaMTe ,Ha IIO,n:KpeIIJII.[(UJI BU qoBeK ( Cbrrpyr, rrapTHbOp, 6JIU3bK rrpU.5ITeJI, qoBeK,

~fh3cTaHoBun ce or ¢o6u.5I, HJIH reparreBT), Koraro 3arroqHeTe .I(a pa6orure Bbpxy
~;epapXH.5ITa CH, KaKTO If KOraTO ce U3IIpaB.5ITe rrpe,n: BC.5IKa HOBa CTbIIKa. Ilp11CbCTBU-
~}'O Ha IIO.I(KpeII.5II.[(IUI qoBeK riie yneCHU ,n:ocera, OCBeH aKO He U3IIIfTBaTe )KeJiaHUeTO
.L.' ·. .

8~ ro HarrpaB11Te caM11.
·./;_•·.: .

;,,.perne,n:aihe pa3,n:ena ,,KaK .I(a H3BJieqeTe Hall:-roJI.5IMa rron3a or .I(ocera", 3a ,n:a

r:~6epeTe HaIIbJIHO BCHqKII CbCT(:lBKH, KOUTO .I(OIIpUHaC.5IT 3a ycrrexa Ha peaJIHaTa
~:.:~ceHcII6IIJIU3al.(115I. Or roJilIMO 3Haqemre e roTOBHocna BH ,n:a rrpeo,n:oneeTe IIbp-
~9.i:a::anHa~a CbIIpor11Ba, ,n:a rroHecere U3BecTeH ,n:HcKoMcpopr, .I(a ce HayqHre rrpII
.~~o6xo,n:HMocr ,n:a ce .OTTernJITe, ,n:a rrpaKT11KyBare pe,n:oBHo H ,n:a ce crrpaB.5ITe c Bpe-
,,eHHHTe HeycrieXH. .

Y~?ai1nurnaii:Te ce .na 113IIOJI3BaTe II0311TllBHll rnnp.ne1111l! 3a crrpaBl!He rrpe.n11 11 no

~PeMe Ha ,n:ocera.

'PciMO.IT eTe rr o.!\Kperrm:.Q11l! B11 q o Be K.na rrp o q eTe p a3.[( ena ,, Ha co Kl! 3a rr o.nKp errllll( llll ·
~:a qoBeK", rrpe.I(H .I(a Blf rrp11.I(py)KaBa no BpeMe Ha ceaHcure.
200 EJ(MbHJ( EOPH /(A CE CIIPABHM C TPEBOJKHOCTTA 11 </JOEHI1TE

9. AKO CTe H3IIOn3B3JUI BCHqKJI C'bBeTH B Ta3H KHHra ,I(OTyK, BKnIOt.UITenHO Ta3H nra.
Ba, H rraK Bll e Tpy,I(Ho ,I(a ce 3aeMeTe c TepamrnTa qpe3 ,Uocer, KOHcynTHpaihe ce
c neKap5I CH OTHOCHO B'b3MO)KH0CTTa ,I(a ll3IIOn3BaTe JieKapCTBa, 3a ,I(a MO)l(eTe J.la
3arroqHeTe.

Barlow, David. Anxiety and Its Disorders: The Nature and Treatment of Anxiety and Panic.
Second edition. New York: Guilford Press, 2004.
Beckfield, Denise EMaster Your Panic and Take Back Your Life. Second edition. San Luis
Obispo, Calif.: Impact Publishers, 1998.
Bourne, Edmund J. Overcoming Specific Phobia: Therapist Protocol and Client Manual.
Oakland, Calif.: New Harbinger Publicat~ons, 1998.
Fellinger, Mani. Journey from Anxiety to Freedom. Rocklin, Calif.: Prima Publishers,
1998.
Ross, Jerilyn. Triumph Over Fear. New York: Bantam Books, 1994.
Williams, Karen. How to Help Your Loved One Recover from Agoraphobia. Far Hills, N.J.:
New Horizon Press, 1993.
Zuercher-White, Elke. An End to Panic. Second edition. Oakland, Calif.: New Harbinger
Publications, 1998.
 BnTpemeH MOH011or

+ i.-.:·, -
;):"jp'ep;cTaBeTe CH ,Il,BaMa p;yrrm, KOHTO ce,IJ}IT B ym1qHoTO 3ap;pbCTBaHe B IIHKOBH5I t.IaC.
ifuli5J~ ce t.I)'BCTBa XBaHaT B KarraH II CH Ka3Ba Hern:a KaTO ,,He Mora p;a H3,Il,bp)l(aM"'
~:~;;~;:· .~ ;_· -.·~ · ·.. '->

. p;~~~~'1._ p;a ce H3MbKHa OTTYK", ,,KaK ce Ha6yTax B TOBa 3ap;pbCTBaHe?" ToH H3IIHTBa Tpe-
11K'fio.cr, rrurn H OT'l!a5IHHe. ,ZJ;pyrH5IT Bb3IIpHeMa CIITyauJrnTa KaTO Bb3~1Q)l(HOCT p;a ce o6-
~lfi6' H:a3ap;, ,[(a penaKcHpa II p;a CH rrycHe HOBa Kacern. Toil CH Ka3Ba:
.:J.-'" '<:O) ·'I'• . : .
,,!\fora p;a ce oTrrycHa _
~H~~-ce: aiianTHpaM KbM TeMITOTO Ha Tpacp:nKa" HJIH ,,Mora p;a H3IIYCHa Harrpe)KeHHeTO Ka TO
:;,~~:eMa c KopeMHo ,IJ,HlllaHe". To3H 'l!OBeK e crroKoeH II rrp:nervrnrn:. B .UBaTa cny'l!a5I c:aTy-
-~,,.~>=~--; ·.-· ...-·_- -.- - .
J!1!'.fa e _e,[(Ha II Cbil1;a, HO rrpe,D,H3BHKBa CbBCeM pa3JIHqH:a qyBCTBa 3apa,D,H BbTperumUI
')'ji';-1~ -·.• - . -
HOJIOf .Ha BCeKn OT HH,Il,HBH,Il,HTe.
-"ij"b{~!rnTa e; 'l!e OH OB a, Koemo cu Ka38aMe B oTroBop Ha ,IJ,a,IJ,eH-ara cnryaUH5I, orrpep;e-
{ ·- .·- - . -_-
J~.C.-:rpoeHIIeTO II 'llYBCTBaTa HH. qeCTO mie ro Ka3BaMe TOJIKOBa 6op30 II aBTOMaTH'l!HO,
:'.opi(H:e 3a.6ejrn3BaMe II 3aTOBa OCTaBaMe c BITetia'):'JieHHeTO, qe BbHIIIHaTa CIITyaI(H5I HU
'.i '.;:?!° ,,-~ ~
P"1<· p;a ce qyBCTBaMe no p;ap;eHH5I HaqHH. Ho BC'bIIJ:HOCT HaumTe IIHTeprrperauHn :a Mn-
,JJf~_a,tC.~B-arn;oro ce cpopMHpaT ocHoBaTa 3a HaumTe qyBcTBa. Ta3n nope](IIU:a MO)l(e p;a
f".J' !' \" ~.-~ ( I\ " .•

~.- npe,n;cT5rnena raKa:

)1Y,) -_-
:·~:.= . . . ..-- : -

I1HTeprrpern1urn _ q)'BCTBa
---~ Ha Cb6HTII5ITa II peaKI(HII
II BbTpellleH MOHOJIOr

~~;t<PaTKO, Hue CMe OTfOBOpHH 3a Ha'l!HHa, no KOHTO ce qyBCTBaMe (Karo II3KJIIO'l{IIM

,f ,?fHq}IIITe p;erepMHHaHTH KaTo 3a60JI5IBaHe). To Ba e ,Il,oJI6oKa H MHoro Ba)l(Ha Hc-
·.~n:!9~ ~9IDIKOra e Heo6xo,n.HMO MHOfO BpeMe, 3a .I(a 5I rrpoyMeeM HaIIbJIHO. qeCTO e
~¥2~.)j,~ o6BHHIUU. 3'1,. t.I)'BCTBaTa CH H5IKOH IIJIH Hern:o II3BbH Te6, OTKOJIKOTO p;a rroe-
~:I\()J30pHOCTTa 3a peaKI(HHTe CH. Aria HMeHHO tipe3 roTOBHOCTTa ):(a rroeMelll OTfO-
~~QTia
'-'... ~:"' --:.._., .. ; .
,n;o6Irnarn KOHTpon Ha.I( )l(HBOTa _a ro Bna.ueelll.
.
II(oM HarroJIHO rrpHeMern, 'l!e
~[~!II CII OTfOBOpeH 3a lfYBCTBaTa CH, TO Ba TH .uaBa CHJia H e e,IJ,HH OT Hali-Ba)l(HHTe
9:~~ KhM IIO-ll(aCTJIIIBII5I, rro-pe3yJITaTeH II CIIOKOeH )l(HBOT.
-~~-, ~ ~- . -

201
 :t· 1
.1~
202 E,[(MbH,[( EOPH /fA CE CIIPABHM C TPEBOJKHOCTTA H cJJOEHHTE

TpeBO>KHOCTTa 11 BbTpewHHSIT MOHonor

Xopara, KOHTO crpa.n:ar or cpo6mr, rrpHCThIIH Ha rraHHKa mm reHepaJIH3HpaHa rpeBo)I(-

fj J
Hocr, ca oco6eHo CKJIOHHII KbM HeraTIIB_eH B'bTperneH MOHOJIOf. TpeBO)!(HOCTTa Bb3HHKBa
CIIOHTaHHO IIpII CbCpe.n:oroqaBaHeTO Bbpxy MIICJUI, KOIITO 3a11oqBaT c .IJ:YMIITe ,,aMII aKo''. J
TpeBOJKHOCTTa, K05ITO II3IIIITBare, rrpe,D:n .[(a ce H3rrpaBnTe rrpe.[.( rpy,n:Ha c1uyal(II5I, e pe3yJI-
~ :
rar or co6crneHnre BII ,,aMn aKo" TBbpJJ:eHmr. Koraro peIIrnre HaII'hJIHO .n:a or6Hrnare .na-
m~~a cnryal(II5I, Bep05ITHO rrpnqnHaTa ca IIJiarnetnIITe BbIIpOeII, KOIITO CH 3a,n:aBaTe: ,,AMn
aKo mrra,n:Ha B rraHIIKa ?", ,,AMH aKO He yene5I .n:a ee errpaB5I?", ,,AMII KaKBO me CH I10MH-
CJI5IT ,n:pyrHTe, aKo BH.IJ:5IT rpeBO)KHOCTTa MH?" IlbpBaTa CTbIIKa KbM KOHTpOJIHpaHeTo Ha
HerarnBHH5I BnrperneH MOHonor e .[(a 3a6eJI5I3Bare Kora 3arroqBare ,n:a CH 3a.n:aBare raKnna
Bbrrpocn. llcTHHCKara rrpoMHHa HaeT'hIIBa, moM 3a110 1rnere .n:a o6opeame H .n:a 1aMeHJ1me
HeraTHBHHTe TBbp,n:eHH5I e 1103HTIIBHII, yBepeHII MHeJIH, KOIITO YTBbp)K.IJ:aBaT crroco6HOCT-
Ta BH ,n:a ce crrpaBHTe. HarrpHMep, 6HXTe MOI'JIH ,n:a CH Ka)KeTe: ,,E II KaKBO", ,,ToBa ca carv10 Il
MHcnn", ,,ToBa ca caMo H3IIJiarneHH MHeJIH", ,,Mora .n:a ce crrpaB5I c TOBa" IIJIII ,,Mora
.IJ:IIto:aM, .n:a ce OTIIYCHa II .n:a ce ycrrOK0.5!".
llcKaM ,n:a IIOMHCJIHTe Bbpxy H5IKOII OCHOBHII cpaKTII 3a BbTpeIIIHII5I MOHOJIOr. ~IIocnc
.[(a

Ii ··· l
cne.n:Ba .IJ:HCKYCII5I Ha rropa)KeHqeeKHTe BbTpellIHII MOHOJI03H.

H.flKOH OCHOBHH cjlaKT'1 3a BbTpeWHlll.H MOHOnor

L·
• 06HKHOBeHo BbTpelllHH5IT MOHOJIOr e TOJIKOBa aBTOMaTHqeH II HeyJIOBHM, qe He ro
3a6eJI5I3Bare, KaKTO II B'h3.[.(eileTBIIeTo MY Bbpxy HacrpoeHIIHTa II qyBCTBara BIL Bue ·1'
.~ .
!: J
·. .
pearHpare, 6e3 .n:a o6pntnaTe BHHMaHHe KaKBO ere cII Ka3ann Herrocpe.n:crBeHo rrpe·
.D:H TOBa. qecro e.n:Ba CJie.[.( KaTo ee OTIIyeHeTe, HarrpaBIITe KpaqKa Ha3a,I( II HCTHHCKH
~ --· - ·

OCMHCJIHTe KaKBO ere CII Ka3BaJIII, BII)K.[.(aTe Bp'b3KaTa Me)!(,n:y BbTp·ernHII5I MOHOJlOf
n qyBCTBaTa CH. Ba)KHOTO e, qe MO:JICeme oa ce HayitUme oa 3a6aeRme meMnomo ti
OG o6poUfGme 6HUMGHUC Ha HezamUBHUR CU BompeULCH MOHOJW2.
o Bnrpernmrnr MOHOJior qecro e e meAe2parfieH cmwz. E.n:Ha KparKa .n:yMa IIJIH o6pa3
J
C'b.IJ:bp)!(a 1(5IJia rrope.IJ:III(a OT MIICJUI, CIIOMeHII IIJIII aeou:nal(HII. HarrpIIMep, ycema·
Te, qe Cnpu:ero BII 3arroqBa ,IJ:a 6IIe rro-6bp30 II CII Ka3BaTe ,,0, He!" B TOBa MHfHO· l
BCHO ,,0, He!" HMa 1(5IJia eepmI OT--aeOI(IIa1(IIII, eBbp3aHII e'he CTpaxa OT na!fHKaTa,
CIIOMeHH 3a rrpe.IJ:HllIHH rrpHCTbIIH Ha rraHHKa lI MIIeJIII 3a TOBa KaK .n:a I1365Irare OT :1
HaCT05ItnaTa .CHTya1(II5I. I{z::(eHTHcpm.i:IIpaHeTO Ha BbTpernHII5I MOHOJIOf MQ)!(e ,na in·
HCKBa pa3IIJIIITaHeTO Ha H5IKOJIKO OT,IJ:eJIHII MIIeJIII OT e.[.(Ha .n:yMa HJIII o6p.a3.

• TpeBO)KHH5IT BbTperneH MOHOJior o6IIKHOBeHo e upa4u0Haize1t, HO nol./mu euuaz..u

l
3BYl./U Kama ucmuHa. ,,AMII aKo" MO)Ke .n:a BII HaKapa .n:a oqaKBaTe Bb3MO)KH0 Hall:
'
JIOlllH5I pe3ynrar or .n:aJJ:eHa eIITyal(mI, ,I(OpII ,I(a e Harr'hJIHO HeBepoHTeH. Ho Tb
Karo aCOI(Hal(II5ITa ee H3B'bpllIBa TOJIKOBa 6np30, T5I OCTaBa HerrpoBepeHa II ce Bo3·
ii
J
33
rrpHeMa Karo Hee'hMHeHa. Tpy.D:H"a e .[(a ou:eHIITe .[.(OCTOBep!IOCTTa Ha y6e)K,nem1e,
KOeTO rroqTH He eII .n:aBaTe CMeTKa - Bl:Ie rrpoeTO ro rrpIIeMaTe.
qt!
e» HeranrnHH5IT BbTperneH MOHOJior 3amsap:J1Coasa om6R2sa1temo. BHe cII Ka3Bare,
.,
cnryal(H5I KaTo MarttcrpaJiara e orraeHa II 3ar0Ba 5I or 65IrBare. IIpoJJ,'hJI)!(aBaHKH ri..~
rT3 .R
 8 B'hTPEIJJEH MOHOJIOI' 203

.~Isf oT65IrnaTe, Bile 3aTB'bp)f(,[(aBaTe MHCnJITa, qe e orracHa. MmKe .n:opII .n:a rrpoeKTHpare
~:~~'i: o6pa3H 3a KaracTpocfla OKOJIO rrepcrreKTIIBaTa ,n:a ce H3rrpaBHTe rrpe.n: cnryanrr5ITa.
:,~%\ HaKpaTKO, rpeBO)f(HH5IT BbTperneH MOHOJior BO,[(II .n:o orfo1rnaHe, or65IrnaHeTo no-
~~'.·; pa)!(,[(a ome TpeBO)f(eH BbTperneH MOHOJIOr II U:IIK.bJI'bT rrpO,[('bJDKaBa II rrpO,[('bJDKaBa.
:?.-- .

0T65IrnaHe TpeBo:IKeH BbTpellleH MOHOJior

7 B'hrpelliHIUIT MOHOJIOr MQ)Ke ,[(a npeOU38UKa UJZU 8Jl0UlU npucmana Ha naHUKa.

F .i1pucT'bIIbT Ha rraHHKa qecro 3arro 1rna c'bc CIIMIITOMH Ha rroBHIIleHa ¢II3HOJiorrrqHa
'f:!~~ .:·. :~ : ·_ . . .

fi~:'::; B'b36y.n:a Ka To ycKopeH rryJic, cnrraHe B rbp,n:IITe mm rroTHII .n:naHII. Or 6noJiorrrqHa

~.G.0rne.n:Ha ToqKa TOBa e ecmecmeeHmna TeJiecHa peaKU:HJI Ha crpeca - peaKnHJITa ,,fora
.y·:~ ··

''f~·
. . .}··::; ce IIJIH 65Irali"' K05ITO BCIIqKII 6o.3 aHHHU:II, BKJIIoqIITeJIHO xopaTa, o6HKHOBeHO rrpe-
· ··

~~.;~ )KllBJIBaT, KOraTo B'b3I1pIIeMaT Hew:o KaTO 3arrJiaxa. B HeJI HJIMa HIImo aHOpMaJIHO
·,~~iF:::~JIII orracHo. Ho Te3II _CIIMIITOMII MoraT ,n:a BII HarroMH5IT 3a rrpe.n:IIrneH rrpHCT'bII Ha
:~fi·: · rraHIIKa. B:\1ecTo rrpocTo .n:a rro3BOJIHTe Ha ¢II3IIOJiornqHaTa peaKU:Irn Ha TJIJIOTO .n:a
..,~::~ ~.... ce 3aCHJIII, ,[(a ,[(OCTHfHe CBOH mIK H ,[(a OTllIYMII, BIIe rrpe,[(II3BllKBaTe 3HaqnreJIHO
£~:;~<> IIO-IlHTeH3HBeH IIpHCT'bII Ha rramiKa' qpe3 II3nJiallieHHJI BbTpellleH MOHOJIOr: ,,Q, He,
~~)[,,. .cnyqBa ce OTHOBO", ,,AMH aKO II3ryfor KOHTpoJI?", ,,TpR68a .n:a ce lI3M'bKHa OTTYK"
;;;1\~~~~-· 1!JIH ,,Il(e ce 6op5I c TOBa II me ro HaKapaM ,n:a u3qe3He". To3rr H3IIJiallleH ~bTpe-
}~~'L·. rneH MOHOJ10f BJIOIIlaBa II'bpBOHaqaJIHHTe ¢II3IIqecKII CHMIITOMH, KOeTO Ha CBOH pe.n:
i~i(2 rrpe,[(H3BHKBa ome II3rrnarneH BbTperneH MOHOJior. CIIJIHIIHT rrpIICT'bII Ha rraHIIKa 6n
·~~i~·.:.MOf'bJI .n:a O'b,[(e rrpe.n:orBpareH
;· .. _! ·.··· ·-= - -
IIJIH OTCJia6eH, aKo cII 6Hxre Ka3BaJIH oKypa)f(aBamII
~f4{)Ie111;a rrpu IIOJIBaTa Ha II'bpBIITe CHMilTOMH: ,,Mora ,[(a rrpIIeMa cnyqBamoro ce, Ma-
.~~~t;/·.:~~.- Kap ,[(a e HerrpHJITHO", ,,m;e OCTaB5I T5IJIOTO ,n:a CH CB'bplllII pa6orara", ,,:me OTMirne",
.-· -., .~;> ,,IIpe)KHB5IBaJI C'bM ro rrpe,n:II, me ro npe:IKIIBe5I II cera" HJIII ,,ToBa e caMo rrpHJIHB Ha
Xi;? :.a,n:peHamrn, KOHTO me 6'b,[(e MeTa60JIH3HpaH H II(e OTIIlYMII 3a H5IKOJIKO MHHYTH".
-~~--~:~.. :·[· -- - - -

~1{;~_ :: HeraTHBHil5IT B'bTpellleH MOHoJior e nopeou4a om AOUlu Haeu4u. BHe He ere po,n:eHH
-~~L- q'bc . CKJIOHHOCT K'bM ll3IIJiallleH BbTperneH MOHOJior: BIIe ce .HayqaBaTe .n:a MlICJIIITe
~s·/- no T03il Haq1rn. TotIHO KaKTO MO:IKeTe .n:a 3aMeIUITe He3,n:paBOCJIOBHIITe noeeoeHl/eCKU
;:f;~t· HaBIInu KaTo rryllleHeTo IIJIII rrpeKOMepHaTa KOHCyMaU:II5I Ha Ko¢eIIH c rro:IIOJIO)f(lI-
~;i;~:.:.: -?eJIHO H 3JipaBOCJIOBHO IIOBe,[(eHHe, TaK?- MO:IKeTe .n:a 3aMeHIITe II He3,n:paBOCJIOBHOTO
,;.c '. MlICJieHe c IIO-II031ITIIBHII H IIO):(KpeIDIII(lI MUCJ108HU. HaBHU:ll. llMaiiTe rrpe,n:BII,[(, qe
~:'/ HplI,[(06IrnaHeTo
~~·
Ha II03IITHBHII MIICJIOBHII HaBIID;lI lI3lICKBa C'bIJJ:OTO IIOCTOJIHCTBO II
.
f~-~> npaKTIIKa Karo YCBOHBaHeTO Ha HOBO IlOBe,[(eHIIe.
:',«':~<:-··

tif£~>:
:r,:.·_,. . -
·~HAOBe HeraTH.BeH BbTp~weH MOHOJlOr
·~}~~ ~ · - ~ . .

J)}fe BCIIqKu HeranrnHII B'bTpeillHH MOHOJI03H ca e,n:HaK!m: Xopara ca He caMO pa3JIIIq-

.;)L~o II CJIO)KHII C'bmecTBa c MHOfOCTpaHHa lIH,[(lIBII,[(yaJIHOCT. IlomIKOra Hapw~aT Te3II
ZR~:EIR ,,rro,n:HHJJ:HBII,n:yanHocrII''. Bc5IKa or Hanrnre rro,n:IIH,[(HBII,n:yanHOCTH IIrpae cBoH. xa-
~~I~PHa poJIH II rrprrTe)f(aBa co6CTBeH rJiaC B CJIO:IKHaTa pa6ora Ha C'b3HaHIIeTO, rraMeTTa
};~fbHHIT(aTa HH. 0T,[(OJiy C'bM oqepTaJI qenipII OT no-qecro cpemaHIITe IIO,[(HH,[(IIBII,[(yan-
~9~T~,
.. ... ,,1..
rro-II3pa3eHH rrpII CKJIOHHIITe KbM rpeBO)l(HOCT xopa: BoIIHa, KpIITIIKa, )l(eprBaTa
 ·'~~ I

t,tf.> ,
..
,·
~

204 E,U:M'hH,U: EOPH f{A CE CllPABHM C TPEBOJI<HOCTTA H C/JOEH11TE

I
rr I1epcpeK1(HOHHCTa. T'bii KaTo crrnaTa Ha Te3rr BnTpeurnrr rnacoBe Baprrpa rrprr pa3JIJ!lIHHTe
xopa, ,n;o6pe e ,n;a rn: rro,n;pe.n;rrTe crrope,n; H3pa3eHOCTTa HM rrprr Bae.
II
~
~

Bow-tom (npeou3BUKBa mpeeoJ1CHocm)

XapaKmepucmuKu: 06nKHOBeHo TOBa e Haii-crrnHaTa rro,n;rrH,n;rrBrr,n;yanHocT rrprr xopa,

CKJIOHHll K'bM TpeBO)l(HOCT. BoHH'bT rropa)l(,n;a TpeBO)l(HOCT KaTO CH rrpe,n;cTaB5I B'b3MO)KHQ
~aii-JIOI1IH5I C[(eHapHii. KoraTo en rrpe,n;cTaBrrTe II3rrpaB5IHeTo rrpe,n; cTpaxa err, Toii Bu nna-
llIH c cpaHTa3HH 3a 6e,n;eTBHe nnn KaTacTpocpa. OcBeH TOBa, TOH BJIOlliaBa rraHHKaTa Karo
pearrrpa Ha IT'bpmne iI cpn3nqecKrr crrMrrTOMH. BonH'bT rrpe,n;n3BHKBa cTpaxa, qe enyqBalI(o-
TO ce e orracHo HJIH eMyl[(aBal[(O ("AMH aKO rronyqa HHcpapKT? !"' ,,KaKBO l[(e CH I10MHCJ15IT
,n;pyrnTe, aKo Me BH):(5IT? !")
HaKpaTKO, ocHOBHHTe TeH,n;eH[(llll Ha BorrHa ca: 1) oqaKBa Haii~nollioTo, 2) Ha,n;u:eHRBa
Bep05ITHOCTTa ,n;a ce cnyqrr Heru:o JIOllIO HJill CMYL[(aBal[(O H 3) C'b3):(aBa rpaH):(H03HH Kaprn-
HH Ha IIOTeH[(HaJieH rrpoBaJI llJIH KaTaCTpocpa. BoHH'bT BHHarrr e Hal[(peK H cne,n;rr HeerrOKOH-
HO H 3a Haii-,n;pe6mne errMIITOMH HJIH rrpH3Ha1(rr 3a 6e,n;a.

J/Jo6uM u1pa1: Haii-mo6rrMH5IT rr3pa3 Ha BonHa e ,,aMrr aKo ... "

IlpuMepu: THrrHqHH5IT MOHonor Ha BoHHa I\fO)l(e ,n;a 61>,n;e: ,,0, He, rrync'bT MH ce yc-
KOp5IBa! AMH aKo H3ITa,n;Ha B rraHHKa H HaIT'bJIHO 3ary65I KOHTpon Ha,n; ce6e err?" ,,Ar-.rn aKO
3arroqHa ,n;a rrenTeqa no cpe,n;aTa Ha H3Ka3BaHeTo cH?" ,,AMrr aKo Me Bll):(5IT ,n;a Tperrep5I?"
,,AMn ·aKo C'bM caM n H5IMa Ha Karo ,n;a ce o6aM?" ,,AMH aKo rrpocTo He ycrreJI ,n;a rrpeo-
,n;one5I Ta3H cpo6H5I?" HJIH ,,AMII aKO He C'bM B C'beT05IHHe ,n;a X0):(5I Ha pa6oTa ,n;o Kpa5I Ha .....,
)l(HBOTa err?"
.. .
J
Ifl
KpumuKom (nopaJJCoa HUCJ<:O caMol[yecmeue) J
XapaKmepucmuKu: KpHTHK'b! e oHa3rr qaer OT Bae, K-05ITO rrocT05IHHO KpHTHKyBa u
01(eH5IBa ITOBe,n;eHHeTO Bll (H B T03ll eMHe'bJI MO)l(e .n:a H3rJie)l(.n:a ,,rro-BeTpaHH" OT BaC D
epaBHeHrre c oeraHanrrTe rro;:i:HH.IJ:HBH.IJ:YaJIHOeTn). Toii e c:KnoHeH rrpH Be5IKa B'b3MO)l{HOCT
1
.n:a rrocoqBa He,n;ocTaT'b[(HTe n orpaHnqeHH5ITa BII. XBal[(a ee 3a Be5IKa Ballia rpellIKa, 3a .ua
BII HaIIOMHH, qe CTe Hey,n;aqHHK. KpHTHK'bT rropa)K.n:a TpeBO)l(HOeT KaTO Bll o6BHH5IBa, qe He J
CTe B C'bCT05IHHe ,n;a ce errpaBHTe c rraHHqecKHTe CHMITTOMH, qe He MO)KeTe ..n:a xo,n;nTe Wl
MecTa, K'b,n;eTo rro-paHo cTe xo,nenH, qe He cTe ycrrenn ,na ce rrpe;:i:cTaBnTe no HaH-,n;o6pirn
HaqnH HJIH qe cTe 3aBHCHMH oT ,npyr qoBeK. OcBeH ToBa, TOH o6Hqa ,na BM cpamurna c
J
,npyrHTe H o6HKHOBeHo rn: BII)l(,na B rro-6narorrp.IDITHa eBeTJIHHa. CKnoHeH e ,na HrHopHP 3
rroJIO)l(HTeJIHHTe BH KaqecTBa n ,n:a rro,n:qepTaBa cna6oeTIITe H Hee'bB'bpllieHCTBaTa BIL B
.., '3
co6cTBeHII5I BH ;:i:Hanor KpHTHK'bT MO)l(e ,na 61,.z:i:e rrepcoHHcpH[(HpaH KaTo rnaca Ha r-.rnHK~
Bli HJIH Ha 6al1(a BH, B,L('bXBal1( CTpax ytunen lUIH H5IKOH, KOHTO Bll e HapaH5IBaJI B MHHa.JIOTO
C KpHTHqHQCTTa CH.

JlJ06uMu u1pa1u: ,, Trr CH rrcTIIHCKO pa3oqapoBaHHe!" ,,ToBa 6erne rnyrraBo!"

IlpuMep°u: Cne.n:HoTo e THITII"lfHO 3a B'bTpernmrn: MOHonor Ha KpHTHKa: ,,AMa qe en n1Y· _____:_-

rraK ... " (KpHTHK'bT o6o)l(aB'a HeraTHBHH eTHKeTn}. . ,·, He MO)l(ellI JIH .n:a ro CB'bpunnrr, Kal\1'0 .-
 --·~ -
'

~~,r B'bTPEfilEH MOHOJIOI' 205

"·?:'' ,,3amo BetIHo en raKbB ?" ,,BmK KOJ1KO crroco6eH e " mrn ,,Mo)Kerne ,[(a
- ~~ BHill JI rro-,[(o6pe". KpHTHK'hT xpaHH HeraTHBHII y6e)K,[(eHH5I KaTo ,,A3 CbM rro-,[(ony
~}~Te", ,,H:m.u:o He crpyBaM", ,,Hemo 11306rn:o He Mn e Hape,[(" nnn ,,A3 CbM cna6 - 6n
~o .ua 60,[(a IIO~CHJieH" .
r ·-!.;.---

KtnepucmUKU: )KepTBaTa e OHa3H tiaCT OT Bae, K05ITO II3IIHTBa 6e3IIOMOIT(HOCT

~k~:Ae)l(,[(HOCT. T5I rropa)K,[(a rpeBO)KHOCT KaTO BH Ka3Ba, tie He IIOCTHraTe HIIKaKbB
.l·'f~i0.;~- . .
'AnK, qe C'bCT05IHIIeTO BII e HeneqHMO HJ1II lfe II'bT5IT e TBbp,[(e ,[(bJlbr H CTpbMeH, 3a
:lif~ peaneH rnaHc ,n:a ce B'h3CTaHOBHTe. Como raKa, )KeprBara Hrpae ocHOBHa ponJ£
':f;,<j<~':·<i '
pJ()!(µaHeTo Ha ,n:errpecm1. )KeprBaTa B5IpBa, tie Hemo no rrpnmi:IIrr He BH e Hape,[(: no
""~'rCHaqHH ere OHerrpaB,[(aHII, ,n:ecpeKTHH HJIH Manou:eHHII. )KepTBaTa BHHarII BH)K,[(a
f~t;~~}>~
·o,uonHMII rrperr5ITCTBII5I Me)K,n:y sac II sanrnre u:emr. IIo rrpIIHU:IIII DI ce orrnaKBa, )KaJI-
r~;,,.·c ':'
:::.'~aJ15IBa 3a HaCT05IIUOTO IIOJ10)Kem1e. T5I B5IpBa, qe HHll.1;0 H5IMa ,[(a ce rrpoMeHII.
?.i:- ~· ·- .
i~-6~1:t~ U3pa3u: _,,A3 He Mora", ,,A3 HHKOra H5IMa ,n:a Mora".
'5°-::· :--

:£~~]iii· )l{epTBara Ka3Ba Hern:a or po,n:a Ha ,,HHKora IDIMa ,[(a Mora ,[(a HarrpaB5I TOBa,
,~q!(bB e CMIIC'bJI'bT ,[(a omnBaM?" ,,)];Hee ce qyscrnaM cpII3IItiecKII II3I(e,[(eH - 3arn:o
f;[-I;,~a_ ,n:a rrpaBJ£ KaKBOTO II ,n:a 6ttno ?" ,,Mo)Ke 6n IU5IX ,[(a Mora ,[(a ro HarrpaB.5!, aKo
..~SB:~nu:IIanrneH rrpe,n:II ,n:ecer ro,n:HHH - Ho cera e TBbp,[(e KbCHo". )l(epTBaTa xpaHII
::~F~' y6e)K,[(eHH5I Karo ,,Ee3Ha,[(e)K,[(HO e", ,,I1MaM T03H rrpo6neM OT TBbp,[(e ,[(bJII'O
J'~
- H:liero HIIKora H5IMa ,[(a ce IIO,[(o6pn" HJIII ,,OrrHTaJI CbM BCHlfKO - HHIT(O H5IMa ,[(a
CTBa". ·
~:· =--~:. ~:..:

r-'':~- .

p<jj¢K'lfUOHucmam (nopa:JJcoa xpoHul.feH cmpec u u3irzoU(,eHue) ·

._i:.'Jl.·. _· -
?-1 ~ -- -
..... ~~ "- ~---:-
g_fJ.pkm
- . ..
:-o,, ,:_7~;=
ep ucm uKu: IIepcpeKU:HOHHCThT e 6JIII3bK po,n:HHHa Ha KpIITHKa, HO u:enn He
a...}!_a. BH 3a·c paMH, KOJIKOTO ,n:a BH rrpmurropsa n rro,[(TIIKBa ,n:a ce rrpe,n:craB5ITe rro-
c;..§.¥ IlOpa)K,[(a TpeBO)KHOCT KaTO IIOCT05IHHO BII Ka3Ba, tie YCIIJIH5ITa BH He ca ,[(OCTa-
~f6u mp.R6BaAo ,n:a ce erapaere rroBetie, tie 6u mp.R68aAo BIIHarII ,[(a KOHTponnpare
f~~~ 6u mp.R68aJlO BIIHarII ,n:a ere KOMIIeTeHTHH, BHHarH ,[(a CTe MHJIH, BHHarH ,[(a
'.~ - . (KaKBOTO II ,[(a CH Ka3BaTe, lfe 6u mpR68aJlO ,[(a HarrpaBIITe HJIH ,[(a 6b-
~p_cpeKU:HOHIICT'bT e HarropHCTaTa lfaCT OT Bae, K05ITO HCKa ,[(a ere HaH-,[(06pH5IT
g'p ~ rpernKH II Heycrrexn. Toii BII y6e)K,[(aBa, tie CTOHHOCTTa BH 3aBHCH OT 801-lWHU
J;t_npocpecnoHaJIHH IIOCTII)KeHH5I, rrapII II CTaTyT, MHeHIIeTO H o6ffLITa Ha ,[(pyrnre
<?.,29t5HOCTTa BH ,[(a 60,[(eTe MHJIH II ,n:o6pII c OKOJIHIITe He3aBHCHMO KaKBO rrpaB5IT.
J.:'.~~-:_Mo)Ke ,n:a y6e)J:n IIepcpeKU:HOHHera B croliHocrra BH H roil BH TnacKa KbM cTpec,
ftlI H3TomeHne tipe3 rrpecne,D;BaHero Ha u:enttre c11. Toil o6IItia ,[(a rrpeHe6perna
~.i:tHTCJIHHTe CIIfHaJIII Ha T5IJIOTO BII.
•:·~:r?::: .
UM
t~.:--___ u. U3pa3U.. " A 3 6 II Tp5I 6 BaJIO " ' " A 3 Tp.5! 6 Ba" ' " A 3 C'bM ,[(JlblKeH " .
:r ;:
l"':,j .. ; . .

. ., .
f1epu~.-
..
)';;-.,,
IlepcpeKu;HoHncTbT MO)Ke ,n:a sn ,n:a,n:e nHcrpyKU:IIH KaTo ,,BnHarn rpJ£6sa
- ~ ~a Bbpxa", ,,BIIHarn: Tp5I6Ba ,n:a 61>,n:a Cn06pa3HTeJieH H eaMO.IIO)!(CpTBOBaTeJieH",
 4
.... 1 \,..~· .,;..·

~.Lt-

'1r.
ft
*¥ ..
206 E,[(MbHJJ: EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA 11 <POEiif1T£ ~-

,,B1rnaru Tp5!6Ba ,L\a 6b,L\a M11n II ,L\06bp" 1m11 ,,TpR6ea iJa (rronyqa Ta31! pa6orn, .Lia 113I<apaM
Ta3H cyMa rrapH, ,I(a rronyqa o,n:o6peHHeTo Ha · H raKa HaTaThK), HHaqe RIH.l.(
f
~· .....,

f(.·
~§:
0
He crpyBaM" . (BmK ,I(HCKYCHJITa Ha ,,6u mpR68aJZo" B Kpa.H Ha CJIC,I(BaIIJJ:IJI pa3,n:en .)

YnpaJICHeHue: KaKBo eu Ka3eam eawwne noouHoueuoyaAHocmu? 1-

'~.
'£~ .
Or,n:eneTe BpeMe ,n:a IIOMHCJIHTe KaKBa pOJIJI nrpae BCJIKa OT Te3H IIO,I(HH,I(HBII,nyaJJ. l
HOCTH B MHCJieHeTo, l.fYBCTBaTa H IIOBe,I(eHHeTO BH. IlopBO, on;eHeTe ITO wecT06a1mara -·-r
CHCTeMa ,I(OKOJIKO BC5IKa OT DIX BH BJIH5Ie (OT ,,HllKaK" ,I(O ,,MHOfO CHJIHO" - rrorne.nHerc !
cpopMyII5IpI1Te IIO-HaTaTbK). KoJI ITO,[(HH,I(HBH,I(yaJIHOCT e HaH-CHJIHa H KOJI e Haii-cna6a np11 i l
Bae? Ilocne IIOMHCJieTe KaKBO BH Ka3Ba BCJIKa ITO,I(IIH,I(HBH,I(yaJIHOCT, 3a ,n:a rrpe,I(H3BHKa Hm1 f
3aCHJII1 TpeBO)l(HOCTTa BH B'hB BCJIKa OT CJie,I(HHTe qeTHpH CHTyan;HH. J
1. Pa6oma (B cny)l(6ara, yl.fHJiurn;ero HJIII ,n:pyra,n:e).
I ~· ~

2. Jlurmume omHOWCHUR ( C'hC Conpyra ilJiil rrapTHhOpa BH, pO,I(HTeJIHTe, ,I(CI(aTa H/!!illl j -,
rrpi:rnremne). ,l ..j

:J
3. CuMnmoMume Ha mpeeo:>1cHocm (B cnyqaHTe, Koraro H3IIIITBare rraHIIKa, Tpenoiti· ! 1
HOCT IIJIIl o6ceCHBHO-KOMIIYJICIIBHII CilMITTm.rn). ·i J
4. <Po6uuHu cumya4uu (npeo u .nei!cr· I
,[(a ce u3rrpamne rrpe.I( cpo6u.HTa cII HJIH Kora To
BIITeJIHO ce u1npaeume rrpe,[( cpo6HiiHa cttryaI(H.H) . tI l
~

Ero H5IKOJIKO rrpuMepa 3a BouHa:

r ·.. . ,

B0"1HbT
I~
Pa6oma:

Jluimu omHoweHUR:
,,AMH aKO wecpoT MH OTKpue, qe crpa.naM OT

aropacpo6u.H? JJ:anu rn;e Me YBOJIHH?

,, CorrpyrnT MH 3arro~rna ,n:a ce yMop.HBa ,n:a Me BOJ\H

Ha pa3HH ·MecTa. AMH aKo OTKa)Ke? AMtt aKo Me
II
1

I~-
HarrycHe?

CuMnmoMu Ha mpeeo:>ICHocm: ,,AMH aKo Me BIIJJ:.HT ,n:a u3rra,n:aM B rraHIIKa? AMII ai.:o
Me IIOMIICJI5.IT 3a CTpaHeH?

ce
11
<Po6uuHa cumya4uR: ,,AMH aKo KaracrpocpttpaM rropBH.H II'hT, Koraro
orrnraM ,[(a wocpHpa.M rro Marucrpana ?" .II, :{-~k·
·~~ ~:· ·~~.~~~(
auirt · ;r~ <

Mo)l(e ,n:a ycraHOBIITe, qe BorpeIIIHHJIT MOHonor Ha BoIIHa B rrocne,n:HHTe ,n:Be caTY · ::.>.:·
... 6 ... A . Ha naHHJ:l. , ~- -~
e HaII-O 11qalIHHJIT lI~TOl.fHIIK Ha rpeBO)l(HOCTTa BIL KO crpa.n:_a re OT rrpHCT'hIIH e~r-- ~: ,:;·~:~J
BoHH'hT e CKJIOHeH ,n:a rropa)l(,n:a rpeBO)l(HOCT 3a TOBa Kora I1 K'h,I(e MO)l(e ,n:a rronyq:aTe CJ1 . ~: ht~l'.­
Ba:C.U:H5I CH rrpHcrorr. AKo renecHHTe cIIMTITOMH Ha naHHKara HaHCTHHa ce no.HB5IT, BonH1I ·- ·- ~:~;
~·
me rH B'h3IIpHeMe Karo Hern;o onacHo, Koero caMo 3acHJIBa namiKaTa. MHoro or crpare
[
t{BiB'hTPElllEH MOHOJIOI' 207
) • . . ,, '
~\'.,=-_ -, . .

"")¢npaB5IHe, ornrcamr B DzaBa 6 (B qacTHOCT II3ITOJI3BaHeTo Ha rro3HTHBHII TBbp,n:eHII5I

·:·1BJrne) I(eJI5IT ,n:a BII rroMorHaT ,n:a ce crrpaBIITe c Bmrna no BpeMe Ha rrpucTbrra Ha
i(•~{':"
f{~fuMaTe ¢o6IIII, BoIIHbT o6HKHOBeHO He crrIIpa ):(a BH ITOBTap5I KaKBO MOjKe ):(a ce
:{~~o
,,_...-• HaHCTIIHa ce II3rrpaBIITe rrpe):( cTpaxa CH. B pe3y11TaT -qecTo mrrIITBaTe ,,rrpe,n:-
'JiHa TpeBO)KHOCT" (TpeBO)KHOCT, rrpe,n:H ):(ace H3rrpaBHTe rrpe):( ¢o6H5!Ta CH) II ce on-
!~~ oT65IrnaTe ¢o6II5!Ta CH. ~e BII 6b):(e OT rron1a ):(a aHanII3HpaTe rrooT,n:enHo KaKBO
;fJ3oHH'bT ( c ,n:pyrH ):()'MH CBOHTe ,,aMII aKo") 3a 8CRKG KOHKpeTHa ¢oforn. 3a,n:aihe CH
, . ~'.i : ~aKBO ce 6oIITe, ire me ce cnyqu, aKo ce M3rrpamITe rrpe):( BC5!Ka e,n:Ha ¢oforn.
J't.; i';"."~~ :.- . '-"
f(fH5IKOJIKO rrpHMepa 3a TOBa KaK ):(ellCTBaT OCTaHamue IIO):(llH):(llBII,[(yaJIHOCTII:

.HTHKbT
;~frt.<· :.
a6oma: .
·~,·~~~L~~ ~
J. .
,,Hea,n:eKBaT_eH C'bM 3apa,n:M CbCT05IHIIeTO CH".

.ti'itliitomHOUleHUR: ,,A3 CbM 6peMe 3a Cbrrpyra MM".

1;~:.} :)~, ~ .
Jf:f1.nmoMU HQ mpeBO:JICHOCm: ,, TaK'hB cna6aK C'bM - pyxBaM, Kora To M3rra,n:Ha B
-,;~,,_.; : .. ·~ . ..
·~:;;;<· ";:." rraHIIKa".
i.:1.'• :..~ ,..

'o~ia-:ma . cumya4u11: ,,BcuqKll OCTaHaJill Morar ,n:a rn~¢HpaT - ll)'BCTBaM

{~i=<- ·.
ce ITbJieH Hey,n:aqHHK".

,,IloJIO)KeHMeTo MM B pa6oTara e 6e3Ha,[(e)KJJ:HO

- paHO MJIH KbCHO II(e Me YBOJIH5IT".

,,PO,[(MTeJIHTe MM HaHCTMHa Me rrpOBaJIMXa" HJIM

,,He Mora ):(a ce crrpaBR 6e1 rrapTHbopa MM".

,,HUK02Q H5!Ma ):(a ce rrpe6op5I c Te3H rrpMCThIIll Ha

rraHrrKa - c11rypHo Heill:o H3o6mo He MH e Hape):(".

,,Ee3CMHCJieHO e IIOBe"l!e ,n:a X0,[(5! Ha llHTepBIOTa 3a

pa6oTa. HHKOH H5IMa ):(a Me HaeMe KaTo BH,[(H KOJIKO
ciM TpeBO)KeH ".

,,EH Tp5!6Bano ,n:a Mora ,n;a rrpaB5I rrpo,n:a)K6II KaTo

rrpe,n:H, He3aBIICIIMO KOJIKO rpeBO)KeH ce qyBCTBaM".

,,He 6II Tp5!6Bano ,n:a 3aBHC5I OT Corrpyra MH llJlll OT

H5IKOH ,n:pyr ,n:a Me BO.UH TYK ll TaM".

,,TpR6Ba ,n:a Mora ,n;a rrporo~ re3II MHCJIH OT YMa err".

,,TpR68a ,n:a ce Hay-qa ,n;a llIOcPHpaM KaTO BCliqKll -
OCTaHanll".
 208 E)J:M'1H)J: EOPH /IA CE CIIPABHM C TPEBOJKHOCTTA H f/JOEJ1ffT£

I13IIOJl3BaiiTe cliopMym1pa, KOJITO cne;.(Ba, 3a J.(a 3amuneTe npeJ.(ll3BIIKBaIIvne TpeBo;i;. f

HOCT TB'bp,D:eHmr, KOHTO 110,D;HH.D,HBH,[(YaJIHOCTHTe BII II3nOJI3BaT B'bB BC5IKa OT CIITyaruun -~.

~eTyea~~::xBOK.IJ:JIH~qoe.nTae craoM110pOaBHHeT3: II 3a qeTHpIITe nO,IJ.IIH,IJ.IIBH,[(yaJIHOCTH HJIH ll 3a qe6Tl!par: ~' •

" • . ~
Bae. (IIJ;e ITOil'hJIHHTe
n IIOJ.(IIHJ.(IIBIIJ.IYaJIHOCTll ll CIITyaI(llll, KOIITO ca npo JieM Ja
.necHIITe~ KOJIOHH Ha cpopMyJI5IpIITe no-K'hCHO. 3acera nonnJIHeTe caMo
it
KOJIOHHTe OTnJIBO. lfa11omBaIITe ,n;onnJIHHTeJIHII JIHCTOBe, aKo BII Tp5!6Ba noBeqe MJicro.) I.
Cne,neTe KaKBO~ BII Ka3BaT rro,nIIHJJ;HBII.D,yaJIHOCTHTe BII no He B rrpo,n'hJI)KeHIIe Ha CJ.{Ha I
ce,n;MIIIJ:a. 06p'bIII;aIITe oco6eHO BHHMaHHe Ha MOMeHTIITe, KOraTO ce qyBCTBaTe TPCBO)J(Hu ··--.. 1
,' . :
·. ·:
··__
....;
·
.-· :

(11aHIIKbOCam1), ,n;e11pecHpaHH, caMOKpIITHqHII II 3acpaMeHH HJIH pa3CTpOeHH ITO HRKans

,n;pyr HaqHH. ll.neHTIIcpHI~HpaliTe MHCJIHTe, KOIITO ca MHHaBaJIH rrpe3 yMa mi II ca BM Ha·
' KapaJIII .na ce qyBcTBaTe 110 T03H HaqHH. ,,qyBcTBax ce ynJiarneH" He e ,n:o6np rrpnMep 33
B'bTperneH MOHOJIOr, 3aIII;OTO He l10Ka3Ba KaKBO CTe Cll MHC!IIIJIII (Ka3BaJIII), 3a ,n;a npeJ.{ll)·
BHKaTe T03H CTpax. OT ,n;pyra CTpaHa ,,AMII aKO H3rra,n:Ha B rramIKa Ha pa6oTa . .D,Hec?~· e
rrpnMep 3a MHC'bJI, K05ITO MO)Ke .na e rrpe.D,H3BHKarra CTpaxa Bll. BmKTe CT'bITKa 4 B pa3J.{C.1a
,,OCHOBHII HaCOKII 3a H.D,eHTHcpHl(HpaHe H o6opBaHe Ha B'bTpernmur MOHOJior" IIO-Harani

B Ta3H rnaBa 3a j.(OllbJIHIITeJlHII CbBeT!I OTHOCHO OTj.(eJlJIHeTo Ha MIICJl!ITe OT qyBCTBara. f. ·~

06opeaHe Ha HeraTHBH11.s:1 BbTpeweH MOHonor ~

Haii..:ecpHKacmrnT HaqnH 3a crrpaBJIHe c HeraTIIBHH.5I BnTperneH MOHonor Ha Emma I!

OCTaHaJIIITe 110,[(HHJJ;IIBH.D,yaJIHOCTII e .na ro o6opume c no3llTIIBHII, OIITIIMHCTIIqHH rn1.p:
,n;eHII5I. ToBa 03HaqaBa .na Hanuweme II noemap.flme n03IITIIBHII TBnp,n:eHII5I, KOHTO }lit •
peKTHO onpoBepraBaT IIJIH OTXB'bpJI5IT HeraTIIBHH5I B'bTperneH MOHOJIOr. AKO rropa)l(.naH
TpeBO)KHOCT H ,npyrII CMYIII;aBaIII;II eM01(HOHaJIHII C'bCT05IHII5I -qpe3 HeraTIIBHO MHCJ10£lll0
nporpaMupaHe, no3IITHBHOTO nperrporpaMHpaHe me npoMeHII HaqI:IHa, no KOHTO ce YYDCT'
BaTe. ToBa H3HCKBa II3BeCTHa npaKmUKa. ro,nIIHII Hape.n; CTe npaKTIIKyBamI HeraTHBHWl cs .
BnTpeIIIeH MoHonor II ecTecTBeHo cTe pa3BIIJIII MHoro CHJIHH HaBHU:II. BepoHTHO Bomn.r
II OCTaHaJIHTe 110.D,HH.D,HBIIJJ;yaJIHOCTII ca ce OKOIIaJIII MHOrO 3,npaBO. KaTO 3arroirnere ,.i l
3a6emI3BaTe HeranIBHH5I B'bTperneH MOHOJIOr II rrocne ro o6opBaTe c I103IITIIBHll, onTHMllC=
n1qHH TBnp.nemrn, rn:e 3anoqHeTe ,n;a rrpOMCH5ITe MIICJieHeTO CH . c rrpaKTIIKa II ycHJIH51 UlC
rrpoMeHHTe He caMO MHCJieHeTO CH, HO II HGllUHa, no Kaumo ce l.lYBCm6ame.
IlOH5IKOra -o6opBaHeTO CTaBa ecTeCTBCHO II JieCHO. BIIe CTe II311'bJIHeHII c )!(CJI3HHC i _,,
roTOBHOCT .na 3aMeHIITe rrpe,nH3BHKBaIII;HTe TpeBO)KHOCT H CTpec TB'bp,D;eHH5I c II03HTHDHi
II pa3yMHH. B1Ie CTe llOBeqe OT fOTOBH ,na ce OT'bpBeTe OT HeraTIIBHIITe MHCJIOBHH HUBHUlir - '
51 II :'Il ..
KOHTO He ca BH oT rron3a. OT ,n;pyra cTpaHa, MO)Ke ,na ·nporecnipaTe cperny Ta3H n.ue ~ - .·
CH Ka)KeTe: ,,AMH aKo OHOBa, KOeto MH Ka3Ba BoHH'bT (KpIITIIK'bT, )l{epTBaTa HJIH IleptP
UHOHHCT'bT) e B5IpHo? Tpy,n;Ho MII e ,na IIOB5IpBaM B o6paTHOTO". I1nn n'hK ,na Cli Ka;+:crt
. . ?u
,,KaK ,na 3aMeIDI HeraTHBHHTe TB'hp,n;eHH5I c rro3HTHBHH, cne,n: Ka To He BHpBaM B rnx · Of
Bep05ITHO CTe CHJIHO rrpHB'bp3aHH K'bM qacT OT HeraTHBHH5I CH BnTperneH MOHOJIQf.
8 uct"P ·.
ro,n;HHII CH Ka3BaTe Te3H Hern:a H BH e TPY.IJ:HO ,na ce OTKa)KeTe OT HaBHKa II OT y6e)!(,Ue elfft <
He cTe qoBeK, KoroTo e necHo .na y6e,nHIII. AKo cJiyqa51r e TaK'hB II HcKaTe ,na Hanp~c: JtJ ··i:
Hern:o no OTHOIIleHIIe Ha HeraTHBHH5I CH B'bTperneH MOHOJIOr, Ba)KHO e ,n:a ro rro,nno)!{U x·-~·:
pau:HOHaJieH aHaJIH3. Il(e OTCJia6HTe XBaTKaTa Ha HeraTIIBHHTe CH TB'bp,n:eHH5I KaTO rH rtll -- -
JIO)!(IITe Ha HJIKOH OT CJIC)J;HHTe CoKpaTOBCKII B'bilpOCII IUIII Ha pau::uoHaJieH aHaJIH 3 ·
 B'bTPElllEH MOHOJJOI' 209

lloouHiJueuiJya1mocm: BouH'bm

1 2 3 4 5 6

l~i:
t';-:' :
~
. He2amueeH BompeweH .HOHO.llOZ Jlo3umueHu KoHmpamBopoeHUJl

/::.:. :_.
\·{:.::~ cuMnmOMU HQ mpeBO:JICHOCm
iL (9frI>pHere crreu:uanHo BHHMam1e,
.::hj:.:, ~KO llMaTe IIpllCThIIlI Ha rraHHKa)

r
f,;~'.; . · ~
--~~;':;_' c[Jo6uu

~:~¥~eHTHcpin~HpaliTe BbTpeummI MOH0-

·:;1Ior Ha BouHa 3a BCJIKa or cpo6HIITe
;~.,su - H3IIOJI3Baihe OTJ.(eJIHli JIHCTOBe,
;ra!<O e He06XO,[(HMO)
::·.I·,< ··
r:.~ ~·. ~- .
 ~:; ~
210 E)J:M'bH,D: EOPH J(A CE CIIPABHM C TPEBO}J(HOCTTA 11 <POEHHTE
I<
:-'.::,!/ ·

IIoou1-touBuoyaA1-toc1n: KpumuK'bm Ir..

:"
~
·::~·1. :.·.·
~~ ..

I-.:~l ... .

HezamueeH BompeweH MOH0JL02

2 3 4 5 6

IJ03umueHu KOHmpameopOeHUR
1 ·£·

·~··
. il_....._
I
~- ·-<

··1''".: . j' •.

t
f:.
lf

·.
Pa6oma/Y4UJLUUf.e
~~ ~· ·_
·1: i
'~ ! ;~

·.1
::7··
· > :.

I
:

~'
.· •.. ,.--.• .. ~ .
.

~.

Jlu4HU omHOUleHUJl

CuMnmoMu Ha mpeeOJFCHocm

. : 1 . ·:
_,..~ .
. ! . .. _.;-..';•

<Po6uu
 BnTPElllEH MOHOJIOI' 211

[ IIoo uHoueuoya1ZHocm: .JKepmeama

[ .fJlh3,UeHCTBa MH:
~:.-: ·
-:{~-
mmaK
- - - - - - - - - - - - - - -MHOro
i_ 1 2 3 4 5 6

I_ _' Hezamueen BampeweH MOHOJL02 llo3UmU6HU KOHmpam8opOeHUR

·;( CHTyarurn:
-~ft:·
:~J;_'.-Pa6oma / YlluJL UUf e
, _i; ..::..

r
t

L
212 E)J;M'bH)J; EOPH /IA CE CIIPABHM C TPEBO)f(HOCTTA H c!JOEHHTE

IIoouHoueuoyaJZHocm: IIeprjjeK4uoHucm'bm .~i·.:~·. ·

:1
i:F·
. :.' )·\_

:· , • .

l,,
. .

~-:~: ~
.· .
f ..

..·

I
~'_·
~ . -~
HezamuBeH BompeweH MOHOAOZ llo3UmU8HU KOHmpamBopOeHU.fl
i;{_
. C1uya~1rn -- -- ·. {. '~.

Pa6oma/ Y'-iUA UU/e I

"'•'·
· 1

JlU'-iHU omHOUleHU.fl
f
: .·
·-
·.--.
·-:;:>•

. ..

. .•..-:
·.I'.:
-'.]
·1Y~
•I . ~ .. -

w.· -:-,
'~:· ·
~. ..

CuMnmoMu Ha mpeBO:JICHocm -1'.~ .,.~.

. ~·
.•...

'

<Po6uu
0
!

i,'fB'hTPElllEH
. -• __,.,~
MOHOJJOI' 213

?KBO e ,UOKa3aTeJICTBOTO 3a TOBa?

'bim BUHG2U JUI e B5IpHo?
d Ka3BanO JIU ce e B5IpHO B MHHaJIOTO?
. ,t ~J .
i(~irna e Bepo5ITHOCTTa TOBa HaucTuHa .n:a ce cnyqu (u.11n .n:a ce oKa:>Ke B5IpHo)?
.\~y~:~

'~ oe e Hali-JioIIIoTo, KoeTo Mo:>Ke ,n:a ce cJiyqu? KaKBO TOJIKoBa MY e nollioTo? KaKBo
:fu:e·:HanpaBHIII,
-- . -.
~t:~ "-~-
aKo ce cnyqu Hali-JioIIIoTo?
. .
. ;;· ; ~Ta KapTHHa JIU rne,n:aIII? .
·It~~ -·
-ar:rbJIHO o6eKTHBeH JIU CH?

ct&HiIOCTTa Ha HeraTHBHHTe Bil TB'bp,n:eHH5I H5IMa HliIUO o6rno c IIpliB'bp3aHOCTTa Bil

.#"-:'~·!:- · ~ . -

-~)i:n.u TOBa KOJIKO ,U'bJI60KO CTe fli B'b3IIpuemI.

T5I IIO-CKOpo e CB'bp3aHa c Borrpoca
.. ~,me - u3,n;np:>KaT Ha BHHMaTeJieH, o6eKTHBeH aHanu3. IIo~rncJieTe Bnpxy cJie,n;HHTe rrpH-
if:?:y::· _-. .
~ ~~i:,·;~.~ ·.;· -· - -
·--.:; ./· L
~;~\/: ' ..
.-.-HHnT:
-.; /-: .. - ,,AMH aKO rronyqa HHcpapKT CJIC,UBall(H5I II'bT, KoraTO li3IIa,n:Ha B
rraHHKa?"

,,KaKBli ca ,UOKa3aTeJICTBaTa, qe IIpHCT'bIIHTe Ha rraHHKa rrpe-

,UH3BHKBaT 1rncpapKT?" (OTroBop: HuKaKBH - Bil:>K Dzaea 6.)

;i~~amBapoeHue: ,,IlpHCT'bII'bT Ha rramrna, KOJIKOTo II ,n:a e Herrpu5ITeH, Hee orraceH

·_
·. . 3a C'bpl.(eTo Mil. Mora ,n:a ocraB5I rramrnaTa ,n:a HapacHe, ,n:a cna,n:-
He H ,n:a OTillYMH H C'bp:o;eTO Mil rne CH e .uo6pe".

,, TH CH cna6 u HeBpOTilqeH 3apa,n;II rnyrraBilTe cu cpo6ilil".

,,KaKBil ca ,UOKa3aTeJICTBaTa 3a TOBa ?" (OTrOBOp: <I>o6ililTe ca

pe3yJITaT OT rrporpaMHpaHe, KOCTO ce OC'bIUCCTB5IBa rrpu CHJIHa
TpeBO:>KHOCT - BH:>K I'.n.aea 2. ,,CJia6" li ,,HeBpoTuqeH" ca OTpH-
1.(aTeJIHH eTilKeTH, KOilTO He o65IcrurnaT Hilll(O.)

,,MOilTe cpo6uu ca B'b3HilKHaJili B pe3yJITaT Ha rrporpaMilpaHe·,

KOeTo Me e HarrpaBilJIO qyBCTBHTeJieH K'bM orrpe,n:eJieHH CHTya-
:O:Hil. Yqa ce ,n;a rrpeo,n:OJI5IBaM cpo6IIilTe cu qpe3 rrpo:o;ec Ha rro-
CTerreHeH ,n;ocer".)

[
I
,,HHKora IDIMa ,n;e ce rrpe6op5I c T03H rrpo6neM. ,[(Bil:>KeHHeTo MR
ll(e 61>,n:e orpaHilqeHO ,n;o KpaH Ha )KHBOTa Mil".

,,KaKBH c'a ,UOKa3aTeJICTBaTa, -qe aropacpo6H5ITa e IIO)l(H3HeHO

C'bCT05IHHe? KaKBil ,n:pyril H3XO.UM ca B'b3MO:>KHM? (OTroBop: ,[(e-
BeT,n:eceT rrpo:o;eHTa OT xopaTa c aropacpo6M5I ce B'b3CTaHOB5IBaT
IIpH ecpHKaCHO neqeHile.)
 - I
' J

214 E,[(MbH,[( EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA H fJJOEJ1JffF. ,,~-{~<

KoHmpameopiJowe: ,,Cr,croHHHero MH He e 6e3Ha):(eJK):(HO. Mora ):(a ro npeo.QoJJei ;)~'.}'.1

Karo pa3pa6orn: rrporpaMa 3a B1>3CTaHOB5I~aHero cu rr ce npa. ~. .~. 3.
· .I,:-.
.IJ:bp)KaM KbM He51". .' . :._:>-..,
:.~ ;·.:::.i: l
IIepcpe1rn;uoHHcTnT: ,, Tp5!6Ba ,n:a rroJiyt.ia o,n:o6pem:IeTo Ha po,z:i:i-nem:ITe CH, rraaqe ci,~ .. ·
3ary6eH". . '·' '

Banpoc: ,,HaffLJIHO o6eKTHBeH JIH CoM? HaHcTHHa JIH o,n:o6pemre10 Ht -~ '

po,n:HTeJIHTe MH e a6coJIIOTHo Heo6xo,n:HMO 3a 6Jiarorronrm~T I} .:
MH? Koe e Hali-JiollloTo, Koero MO)Ke .n:a ce cJiyqH?" (Orronop~ ·
,,Mora ,n:a oueJie.H H .n:a rroJiyqaBaM mo6os H rro,n:Kperra u 6ei
o,n:o6pemrero Ha po,n:HTeJIHTe MH".)
- ~ ·X.:·:.L·:;:
' ~;.:{~: ~·
KoHmpamBapOeHue: ,,McKaM ,n:a rrpo,n:1>JI)Ka c )KHBora CH H .n:a ce ycoBoprneHcTDaM,. .J >] :.~
He3aBHCHMO KaKBO MHCJI5IT po,n:1ueJIHTe MH". . . ~·:, ·_~K
- . ~ . ·; - . ;· i·

AKo ce qyacraare rrpHB'hp3aHn K'hM HerarHBHHH en B'hTperneH MOHonor, 113nomna1!11 :.1";,:. ,

H5IKbli or CoKparoBCKHTe BbrrpocH, 3a ,n:a rrpeueHHTe HCTHHHocrra Ha oHoBa, KOCTO c~ I'. ·_ ,~ -~­
Ka3Bare. B rroBeqero cJiyqaH rue ycraHOBHTe, qe HeraTHBHHTe TB1>p,n:eHH5I Ha Bmrna, Kp»: ~1:··. ;:t~~ . . . ,
THKa, )I{epTBaTa H IlepcpeKUHOHHCTa He rroqHBaT Bbpxy peaJIHOCTTa. B HaH-JIOlIIM5I CJl)' 1 i:;~ . ~ i()'.·t
Te rue Ca CaMO qaCTHqHQ HJIH crropa,n:HqHo BepHH. Il(oM o60pHTe BIDK,n:aHirnTa Ha ).HlJlCl4 _· 0,·: · ·-~:Jt,
l
no):(HH):(HBH!:\yanHocr, II(e ere roroan ):(a rn 3aMeHnre c rro3HTllBHH n onT11Mncrnqm1 TPW :'

):(eHl!H. . j f II
l/:~~
l
npaBv.na 3a nr1tCaHe Ha n03HTlllBH'1 KOHTpaTBbpAeH•Hl ·:·.· -. \>;;~ii~
. 1 --:

o Om6R2Baz.ime ompu4ame1mume rftopMu, KOraTo rmrnere KOHTpaTBop,n:emrnra (i}~

BMecro ,n:a Ka)Kere: ,,lliMa ,n:a H3rra,n:Ha B rraHHKa, ·Koraro ce Kaqa B cal\WJlCf;f '<t
rrpo6Baihe ,,M3ITHTBaM yBepeHOCT II CilOKOHCTBHe OTHOCHO KaqBaHeTO B cal\tOJlCf~ ..; ~­
KoraTO cu Ka3BaTe, qe Heruo HJIMa ,n:a ce cnyqH, Bepo.HTHOCTTa ,n:a nopo,nurc Tl'f_.. '
BO)KHOCT e rro-romIMa, OTKOJIKOTO rrpH OKypam:aBaIUOTO TBop,n:eHHe.

HeKa KOHTpaTB1>p,n:eHH5ITa BH 61>,n:aT B ce;aumo BpeMe (,,Mora ,n:a ,n:mnaM n Jll ~"'! ~-
TaB.5! Te3H qyBcTBa ,n:a rrpeMHHaT" e 3a rrpe,n:rroqHTaHe rrpe,n: ,,Cne.n: H5IKOJ1K
o Mll H),f.
..)
·.
· JtO r'V:
:rn:e ce rroqyBCTBaM rro-.[.(o6pe".) Tbli Karo HeraTHBHH5IT BoTperneH .rornnor . ·,
nHMa crerreH e ryK n cera, roll rpH6Ba ):(a 6'b):(e .o 6opeH c TB'hp):(eH11J1, KO!!TO ~~·
ca B ceraIIrno BpeMe. AKo_He cre roroBH npRKo ,n:a rroTBbp,n:HTe Hema, 3an.~ · . ~;,
Il03HTHBHOTO CH TBbp,n:eHlie c ,,McKaM ,n:a ...", ,,Yqa ce ,n:a ... " HJIH ,,Mora ,na ...
• ·ii:
• Ilo J31>3MO)!(HOCT cpOpMYIIHpaliTe TBbp,n:eHH5ITa CH B nop80 JlUl.fC, eou11cmBCll~ •-
JlO. 3arroqBaihe c ,,A3" HnH ce Il030BeTe Ha ,,A3" H5IK1>,n:e B TBbp,n:em1eTO. ,ll
,n:a HaITHilleTe emrn-.[.(Be H3peqeHH5I, KOHTO o65ICH5IBaT OCHOBaHH5ITa 3a KOHTP ~-
3

,n:eHHeTo (BH)K rrpe,n:HlllHMTe rrpMMepH 3a KoHrparBop,n:eHH5I rrpH BonHa n Kpnt __ ·.

HO ce OITHTaHTe ,n:a 3aBbplllHTe c TBbp~eHHe; 3arroqBaruo c ,,A3". .
 215
~; - - -

L ~ fBa)!(HO e ;:i:a Bil.peame B II03llTHBmrn cn BbTperneH Moi-ronor. He rrn:rnere Hem:o, caMo

;,~§:~moro e rro3HTHBHo, aKo BC'hIIJ:HOCT lie B5IpBaTe B Hero. Mo)KeTe ;:i:a H3IIOJI3BaTe
~}:boKpaTOBCKHTe BbIIpOCH, 3a ,[(a o6opllTe HeranIBHll.sI BbTperneH MOHOJIOf ll cne;:i:
«':·fdBa ;:i:a KOHCTpynpaTe II03llTllBHH KOHTpaTBbp;:I:eHll.sI, lJHJITO llCTllHHOCT rrpHeMaTe.

r~hlt·
"¥ 0' ,-o iue rrpHMepll 3a II03IITHBHH KOHTpaTBbp;:I:eHllJI, KOHTO MO)KeTe ;:i:a H3IIOJI3BaTe 3a
1£;¥\ioperro_COlJCHllTe IIO,[(HH,[(llBH,IzyaJIHOCTH: -
i;:r1f.'~·~ - --- - -
,. ~-:~ t~\: '. ~
,OIJfl'I>
;r~~:::c .
~ic+o ,,aMII aKo" MO)KeTe ,[(a Ka)KeTe ,,E II KaKBo", ,,A3 Mora ;:i:a ce crrpaBJI c roBa",
1fii1}ikli3rrnTBaM TpeBO)KHOCT ll naK ,[(a ro HarrpaB5I", ,,Mo)Ke ,[(a e CTparnHO, HO II(e IIOHeca
f.~~'fpeBO)!(HOCT KaTO 3HaM, lJe :ru:e rrpeMHHe" IIJIII ,,C npaKTHKa II(e CBHKHa c TOBa".

:i~£G~ :· .
. P~TJ1KbT
~~idi6 ~ace caMoo6BHIDrnare, MOJKeTe ~a KaJKeTe: ,,Jl:o6pe CbM cu H TaKbB", ,,Crro-
~1(~·1>¥ H CbM ~OCTOeH 3a mo6oB"' ,,A3 CbM HeIIOBTOpHMO H Cb3II;:I:aTeJIHO lfOBeIJJKO
'.e
i_
cf'Bq'\ ,,3acJiy)KaBaM xy6aBIITe He:ru;a B )KllBOTa Ka TO BClltfKH OCTamiJill"' ,,B5IpBaM B
J;~~_ij;:;f)·IJIH ,,3acny)KaBaM ;:i:pyrHTe ,[(a Me yBa)!(aBaT".
-··t~:1ff~'./(- -
~~L~-~:a __
'"}f'¢cf0- ;:i:a ll3ITHTBaTe 6e3Ha,[(e)K,[(HOCT, MO)KeTe ,[(a CH Ka)KeTe: ,,He e Heo6xo;:i:HMO ;:i:a
·:xfli.~'. coBiprneHcrBo olI(e yTpe", ,,Mora ,[(a rrpo,[('hJI)!(a ;:i:a Harrpe;:i:BaM cTbrrKa no cnrr-
I~ ·~~~~~aM Hanpe,[('bKa CR H :ru:e rrpO,[('bJI)Ka ,[(a ce YCbBbpIIIeHCTBaM", ,,HHKOra He e
·,,.,e_H§_~'hcHo ;:i:a ce npoMeHnrn" HJIH ,,IIpe;:i:notfHTaM ;:i:a Bll)KJJ:aM qaruara KaTo Hano-
~~~~~Ha, a He KaTo HanonoBHHa npa3Ha".

~~~KqHOHHCTbT
1>~.:r~.~.> ·~ •
-~?I? ;:i:a Il3HCKBaTe CbBbpllieHCTBO, MO)KeTe ,[(a Ka)KeTe: ,,lliMa HHII(O JIOllIO ;:i:a rpellla",
:f~t'·e · Tffbp;:i:e KpanK, 3a JJ,a ro npneMaM npeKaneHo cepII03Ho", ,,HeycrreXIITe ca qacT
: -.~~c~i: li Ba)!(HH Bb3MO)KH0CTH ,[(ace rroyqIIIII", ,,Hee Heo6XO,[(llMO BIIHafll ,[(a 6n;:i:a ..." llJIII
~:..~9Tpe6HOCTII II tfYBCTBa ca cl:,:ru;o TOnKOBa Ba)l(Hll KaTO Ha BClltfKH OCTaHaJIII".
~{~;-~:-.- .' .
~ ~-~ "{~~.-:-...~.

·t~~:-;: · : " - -
:.~- l~a pa60THTe c KOHTpaTBbpAe~HSITa
.:~i:;:~:~/ - - -
~:~ 9;e roTOBII ;:i:a ce BbpHeTe Ha3a,[( H ,[(a o6opIITe BClltfKll HeraTllBHll TBbp;:i:eHII5I,
r-71.~~;, rarmcanII BiB ¢opMyn5IpliTe 3a pa3JIIIlfHHTe cII rro,[(HHJJ:IIBH,IJ.yanHocTn. B ,[(.src-
'?i~.? .!;a HaIIHllieTe KOHTpaTBbp,[(eHH5I 3a BC5IKO HeraTllBHO TBbp,[(eHHe. Ilpli HY)KJJ:a
~~·M~Je J(OIIbJIHHTeJIHII JIIICTOBe. - ' ' - - - -- -

•.~Et-:~pPHKJIIOtfllTe c ITIICaHeT o Ha II03IITllBHII5I BbTperneH MOHOJIOr 3a BC5IKa HH,[_(H-

~9~T B'bB BCJIKa CHTyaU,H5I, HMa IDIKOJI-KO HatfHHa ;:i:a pa60TllTe c II03IITllBHHTe CR
a .
-::-·!...'~
~~~'-
1>p JJ: eIDUI.
"' .· .· . .
'~L::_ , ____ _
216 E,[(MbH,ll EOPH J(A CE CllPABHM C TPEBOJKHOCTTA H <POEJfffTE

G B rrpo,n'hJI)KeHHe Ha ITOHe ,nBe ce,nMHUH BCeKH ,neH l.J:eTeTe CIIHC'hKa c IT03HTHBHHTe Cit
KOHTpaTB'hp,neHH51 6aBHO 1I BHHMaTenHO. BH)KTe ,naJIH rn;e IIOB5IpBaTe B HCTHHHocna .•
HM. ToBa rn;e Bl! IlOMOrHe ,na rH HHTerp11paTe rro-Ha,noJI60KO B C'b3HaHHeTo CH. ; ci-. ~ .

o HanpaBeTe KOITII51 Ha cpopMynHpHTe H rn: 3aneneTe Ha BH.D:HH MecTa. OT,nen..srihe Bpc. ·. ,~: :
Me Be):(H'h)l( ,nHeBHO BHHMaTeJIHO ,na H3lIHTaTe Il03HTHBHIITe CH KOHTpaTBop.JJ:eHiia. .~- .
o 3amnnere KOHTparnnp.n:emrnra Ha Kacera Karo ocTaBJITe no OKOJIO rrer ce1<yHAK i ~ i· "
nrx, 3a ,na ,na,neTe BpeMe Ha yMa CH ,na rII rrpHeMe. m;e yBeJIIIlIHTe 3Haqinenuo ~ ·*..--+1
Me)l(,ny
ecpeKTa Ha T03II 3aIIHC KaTO CH OCHrypHTe 10 ,no 15 MHHYTH, 3a ,na ce OTIIYCHeTe Ha· >,.'
II'bJIHO, rrpe,nn: ,na cnyrnaTe KOHTpaTBbp,neHH51Ta. KoJIKOTO IIO-CIIOKOHHH CTe, TOJIKO· ..
Ba rro-Bo3rrpn:eMl!HBH rn;e 60,neTe KoM rnx. EHxTe MOrJIH ,na 3arr11rneTe HHCTpyK1uune _ ·.·.
3a nporpecHBHaTa MYCKYJIHa penaKcaUH51 (BII)l( DtaBa· 4) HJIH e,nHa OT penaKc11pamu·
Te BII3yaJIH3a1(HH, OIIHCaHII B Dzaea 11, B II'hpBIITe 10 ,no 15 MHHYTH OT KaCeTaTa.
. . -,

tD AKo HMaTe rrpo6neM c ,na,neHa cpoforn, 611xTe MOrJIII ,na pa60T11Te c II03HTHBim rn1,p·
,neHII51, cne4ua.1mo npeoHa3Hal.{eHu 3a HeR. AKo, Harrpn:Mep, ce 6oIITe ,IJ;a roBopurc
rrpe,n rpyrrn:, HarrpaBeTe CIIHCbK c BCHtfKH CTpaxoBe 3a TOBa KaKBO 6n: MOfJIO ,na CTllllC
II pa3pa6oTeTe II03HTHBHII TBbp,D;emrn 3a o6opBaHeTO HM. Cne,IJ; TOBa l!eTeTe cm1c1·
Ka c KOHTpaTBop,D;emrnTa BHHMaTeJIHO BCeKH ,neH B rrpo,n'hJI)KeHIIe Ha ,IJ;Be Ce,[(MllUll
mrn rn: 3arrmneTe no orrn:caHH5I B TOtfKa 3 Hal!HH.

npoMHHa Ha BbTpeWH1'1.H MOHOnor, KOHTO yeeKOBellaBa

AaAeHH CTpaxoee Pt1 QJ06H11
·1.:-

Tpn $aKropa 3arnnp)l(p;asar crpaxosere n $o6nnre: ceHcH6nmBal.(HJITa, or6Jiroall'' i. :: \

TO II HeraTIIBHII51T, II3KpIIBeH B'hTperneH MOHOJIOf. B DlaBa 7 ce crrp.HXMe Ha II'hpBHTC JlfiC ~ ~~:·~~:: )
ycnoBH51. <Po6H51Ta B'h3HHKBa, KoraTo cTaHeru lIYBCTBHTeJieH KoM ,IJ;a,neHa CHTyau:1rn, o6crr
IIJIII Co6IITHe - c ,D;pyrn: ,IJ;YMII, KOraTO TpeBO)KHOCTTa ce o6ycnaB51 HJIII ce CBop3Ba c ra>R l
CIITya1(H51, o6eKT HJIII Co6IITHe. AKO BHe3aIIHO ce II051Bll rraH_IIKa, ,noKaTO rno.c pn:paTe rro Ml'
fIICTpaJiaTa HJIII ,noKaTO CTe caMII BK'bll(ll, MO)l(e ,na 3arrmrneTe ,na H3IIIITBaTe TpeBO)J(HOCf
BCeKH II'hT, KOfaTO ce 030BeTe B H51K051 OT Te3H CIITyaL(HH. ,[(a CTaHellI '-LJBCmBumeJZeH
03Jtj•
'fhtl'
l!aBa, qe caMOTO HaJIIIlIIIe Ha - IIJIH ,nopH MHC'bJITa 3a - CHTyan:mITa MO)Ke ,IJ;a ca ,nocra . :. _;_ >';
HH, 3a ,IJ;a 3a,neiiCTBaT TpeBO)l(HOCTTa.
Cne,IJ; B'h3HIIKBaHeTo Ha ceHcH6HJIH3aUH51 MO)l(e ,na 3arroqHeTe ,na om6R2Bame CHTY
3 uu· J
· oi·
51Ta. IIocT051HHOTO OT651rBaHe e MHOfO B'b3Harpa)l(,naBarn;o, 3all(OTO BH crraCJIBa OT rpeD
HOCTTa. 0T651rBaHeTO e Haii-MOf'bll(IUIT Hat{HH 3a yBeKOBeqaBaHeTO Ha cpo6H51Ta, 3aruoTO !l(
BH rro3BOJI51Ba ,na HaylIHTe, qe MO)l(eTe ,na ce crrpamne enc CHTyaUH51Ta.
TpeTH51T cpaKTop, KOHTO 3aTBop)K,naBa cTpaxoBeTe H cpofornTe, e H3KpHBemrnr BbTpc-
rneH MOHonor. KonKoTo rroBeqe 6e1noKoucmBo H npeoBapumeAHa mpeBo:J1cHocm H3niW
3a UC'
BaTe no OTHOIIIeHHe Ha o6eKTa Ha crpaxa CH, TOJIKOBa IIO-fOJI51Ma e Bep051THOCTTa
nM31t
KOHCTPYKTHBeH BoTpeIIIeH MoHonor, CB'hp3aH c T03II cTpax~ Bo3MO)KHO e_C'hll(O ,na · n ,_..
3
HeraTHBHH npeocmaBu 3a oHoBa Koero MO)Ke ,na ce cnyqH, aKo BH ce HaJIO)l(H ,na ce H P
BHTe cpern;y o6eKTa Ha cTpaxa ~H ·HJIH 3a peaJIH3HpaHeTo Ha Haii-y)l(aCHHTe BH crpa.xolle;·--_ ·
eiiasl ··
KaKTO HeraTIIBHH51T BbTperneH MOHOJIOf, TaKa 1I HeraTHBHHTe rrpe,ncTaBH yBeKOB
 !:' BnTPElllEH MOHOJIOI' 217
fI I' ;1 itpaxoBeTe BH H rapaHTHpar, qe ru:e rrpO,[('hJDKHTe ,[(a ce 6oHTe. OcBeH TOBa, re rro~Korraaar
~I
~
·iyjl'epeHOCTTa BH, qe HRKora ru:e ycrreere ,[(a rrpeo,[(oneere crpaxa CH. Ee3 HeraTHBeH BoTpe-

d i
.fii'eH MOHOJIOf H HeraTHBHH rrpe,n:cTaBH MMa MHoro rro-rOJI.5IMa Bep0.5ITHOCT .n:a rrpeO,[(OJiee-
·,,;g,orforrnaHeTo H ,n:a ce H3rrpaBMTe rrpe,[( crpaxa cH.
~'.' i:\ MMa Haii-pa3JIHqHM CTpaxoBe, HO rrpMpO,[(aTa Ha H3I1JiaIIIeHM.5I BoTperneH MOHOJIOr BM-
f........ e
&Fli e,rr.Ha H C'hUJ:a. Bee e,n:HO ,n:aJIH CTpaX'hT BH e CB'hp3aH C rrpeMHHaBaHeTO ITO MOCTOBe, C
jy~miqHMTe H3Ka3Bamrn, c ycKopeHH.51 rrync, c B'b3MO)!(HOCTTa 3a cepH03HO 3a6oJI.5IBaHe MJIM
.~ 6e30IIaCHOCTTa Ha ,n:eu:aTa BM, M3KpMBeHOTO MMCJieHe, KOeTO yBeKOBeqaBa Te3H CTpaxoBe, .
l :~1im n c'hrn;o. HMa mpu ocHoeHu U3KpueReaHuR:

I
~i'.i. HaAL(emrnaHe Ha HerantsHHS1 pe3ynTaT
I ·~~{_l-I~,n:u:eH5!BaHeTo Ha Bepb5ITHOCTTa Hema JIOIIIO ,rr.a ce cnyqM e e,n:HHH.SIT BM,[( M3KpMB5!Ba-

~
,,·e:: BnoaeqeTO cnyqau TpeBOfMTe BH ce C'hCT0.5IT OT ,,aMH aKo" MHCJIH, KOHTO Ha,rr.u:eH.SIBaT
,.~~~H HeraTHBeH pe3yJITaT. HarrpMMep: ,,AMII aKo H3rra.nHa B rraHHKa M Harr'hJIHO 3ary6.SI
f.1·_" :.. • ·

·oiI.TpOJI Ha,n: ce6e cu?", ,,AMH aKO Me Blf,U.5IT B rraHMKa II Me IIOMHCJI.5IT 3a CMaXHar?", ,,AMH
J6.J¥ ·'rrpOBaJI.SI Ha H3IlHTa H OTITa,n:Ha OT yqJIJIMme.?"
¢~.~~-·!: ~ ...:. ~ : .

?\{~~·
.....
.'. KaTacrpocpHlf HOCT
:, .
-__ · :_ _... ;.. . . .

,_~'.} B~oporo H3KpHBRBaHe e MHC'hJITa, qe aKo HeraTMBHH.5IT pe3y11TaT HaHCTMHa B'h3HHKHe,

)Fllje e KaTaCTpocpaneH, CMa3Baru: If HeITOHOCHM. KaracrpoqmqHHTe MMCJIH C'h,[('hp)l(aT
"'ipµ~IIlI.SI Ka TO ,,He 6Hx MOf'hJI ,n;a ce crrpaB.51 c TOBa", .,,Il.'(e 61>,n;a CMa.3aH"' ,,H MKOra H.SIMa
~r?. rrpe)l(HBe5!", ,,Te HHKOra H.51Ma ,n;a MH rrpOCT.5IT".

;;i~l~ t:JOALleH.s:rnaHe Ha cnoco6Hocrra BH Aa ce cnpaBHTe

~;;/~'peTOTO M3KpHB5!BaHe e ,n;a He BM)l(,[(aTe MJIH rrpH3HaBaTe crroco6HOCTTa CH ,n;a ce crrpa-
T J~;aKo HeraTHBHH.SIT pe3yJITaT HaMCTMHa B'h3HHKHe. IIo.nu:eH.5IBaHeTO Ha crroco6HOCTTa
~~~. ce_ crrpaBMTe o6HKHOBeHO e MMIIJIHU:lfTHO 3aJIO)!(eHO B KaTaCTpoqHi_LIHMTe BM MMCJIH.
\ ··_-:- '

~~:1x<? B3eMeTe KOHTO H ,n;a 6HJIO CTpax H aHaJIH3Hpare HeraTHBHOTO MHCJieHe, KOeTO .n:o-
,:;-l'!J~~C.SI 3a rro,n;,n;'hp)l(aHeTo My, Bep0.5ITHO me OTKpHeTe Te3H TpH H3KpHB.5IBaHH.SI. B KOJIKOTO
;~t~~~rn cTerreH nr rrpeo,n;oneeTe qpe3 rro-peanHCTHqHo MHCJieHe, TOJIKOBa rroaeqe me Ha-
~:,..:~~ . crpax'hT. Ilo c'hru:ecTBo, 6HXTe Mornn ,n;a .neqmHHpare cTpaxa KaTo HeJT.02urmo HaOlf.e-
~f;i(Ha OaOefla 3GnJZaXa Hapeo C nOOlf.eHRBaHe Ha cnoco6HOCmma BU Oa Ce cnpaeume.
.~J()· IDIKOJIKO rrpMMepa 3a TOBa KaK ,n;eiiCTBaT pa3Jmqm!Te Bli,D;OBe H3KpHB.SIBaHM.SI rrpH
:~ 1I'Iinre cTpaxoBe. Iha aceKM rrpHMep ca H,n;eH-Tmlm:a:HpaHn TpHTe BM,rr.a M3KpHBeHo
(}~e~ Cne,n; TOBa H3KpHB.5IBaHH.SITa ca o6opeHH H 3aMeHeHH c rro-rro.nxo,rr..SIW:M, peanHc-
~~ KOHTpaTB'hp,n:eHH5!.
218 E)J:MbH,ZJ: EOPH /{A CE CIIPABHM C TPEBO)f{HOCTTA H c/JOEHHTE

IIpuMep 1: Cmpax oa He noJly'-LUme npucmon Ha JWHUKQ, OoKamo UlO-

ifJupame no Mazucmpail_a ma

,,AMII aKo He ycrre.H ,[(a OBJia,[(eH KomiTa? Al\·flI aKo He l\IOra ,na ce cncpe,noToqa II 1nry551
KOHTpOJI Ha,u: KOJiaTa? AMII aKo HarrpaBJJ KaTaCTpocpa H yforn H5.£KOro.?"

KaTacrpocpHl.fHH MHC11'1
,,fu.Ma ,U:a Mora ,IJ;a Ce CIIpaB.H, aKO H3fY65.£ KOHTpOJI Ha,n KOJlaTa. IIJ;e 60,ne HaTibJlHO Heynpan·
IDieMa cHryanM .- KpaH Ha cBeTa - aKo HarrpaB5I KaTacrpocpa". (3a6eJie)l(Ka: IIpe,ncTaBaTa 3a
y)f(aCHa KaTaCTpo¢a MO)f(e .u:a CbllbTCTBa H YBemiqaBa CHJlaTa Ha KaTaCTpocpIIqHaTa MHCbJI.)

noAl..(eH.siBaHe Ha cnoco6Hocrra BH Aa ce cnpam·1Te

,,lliMa ,IJ;a ce crrpaB5.£, aKO H3ry65.£ KOHTpOJI Ha,n KOJiaTa, oco6eHO aKO KaTaCTpOcpIIpaM.
lUe yMpa OT IIpHTeCHeHHe, aKO OCTaHaJIHTe llIOcpbOpH 3a6eJie)f(aT KOJlKO CbM yrrnarneH.
KaKBO ru:e Ka)f{a Ha rronHnaH - qe HMaM ¢oforn? lliMa ,na Mora ,na noTern5I OTHOBO, aKo Mc
cnpaT .u:a Me rno6HT. lliMa ,u:a Mora ,na )f(HBe5I, aKo HapaH5I ,npyr qoBeK - II 3HaM, qe H5IMa
,na IIOHeca )KlIBOTa B IIHBaJIH,[(Ha KOJIHqKa".

06opeaHe 1-ta U3KpueeHomo MUCJleHe

Mo)KeTe ,[(a o6opHTe BCCKII OT Te3H BH,[(OBe H3KpHBeHO MHCJieHe c BbnpocH.H KOHTpaT·
Bbp,u:eHH.H. Cne,[(BaT rrpliMepH :

IlpII Ha,u:nemrnaruIITe MIICJIII IIO,[(X0,[(5IIUII5IT BbIIpoc e: "06eKmUBHO noz.rteOHamo, K(JI\~

ea e eepo.HmHocmma 3a He2amueeH pe3y.rtmam? tr .

B cnyqa.H c rrpe,u:IIIIIHII.H rrpHMep BbrrpocnT e: ,,AKo HaIICTHHa ll3na,nHa B rraHIIKa, ,noKa·

TO IIIOcPHPaM, KaKBa e Bep05ITHOCTTa ,[(a H3ry65I KOHTpOJI Ha,[( KOJlaTa ?"
Mo)KeTe .u:a II3ITOJI3BaTe cne,[(HOTO KOHTparnbp)l.eHMe: ,,MaJIKO Bepo5ITHO e rrpIICTbffhT
Ha rramIKa ,[(a ,[(OBe,IJ;e ,[(O IIbJIHa 3ary6a Ha KOHTpon. B Mnra, B KOHTO yceTH TpeBmirnocna
,[(a Me o63eMa, Mora ,IJ;a oTforn BcTpamI OT IIbTH II ,na crrpa. AKo H5IMa K'h,ne ,na oTforn,
.
,[(a MHHa B ,[(.5ICHOTO IIJiaTHO, ,[(a 3a6aB5I CKOpocrra MO)l(e 6II ,[(0 45 MHJIH B qac, ,na nyc
Hl
~ 10 r
3
l
aBapHHHIITe CBeTJIIIHII II ,[(a ce B3eMa B po:ue, ,[(OKaTO CTIIrHa ,[(0 Hali-6JIII3KaTa oT6JIDf.'a.
IUoM-H3JI.H3a OT ManicTpanaTa, rraHIIKaTa MII :w:e 3arroqHe ,[(a cTHXBa".

KaTacrpoqn11.1HH M11C1111
IlpII KaTacTpoqmqHHTe MHCJIH yMeCTHH5IT BbIIpoc e ,,AKO HaucmuHa ce cJZyl./U uazi· ;
.fl Out Omo, HQUCmUHa AU HRMG Oa M02a OG ce cnpaB.H? rr H,neHTa e ,na OTII,IJ:eTe Hanpe)l al>i ~­
3 rt lt ~
BpeMeTo, ,r:i:a cII rrpe,r:i:cTaBHTe uali-noIIIoTo, Koero MO)l(e .na ce cnyqII, H nocne ,na ce a
TaTe ,r:i:arrII 1wucmuHa MO)l(eTe ,[(a ce crrpaBHTe c nocne,ncTBHHTa HJIH He.
 - - -- - - - -- --- ----· ···-··· -- -- - -- -

B'hTPElllEH MOHOJJOI' 219

r~~~i:;iB ropmIJI lipHMep Il(e 3a,!(a,!(eTe BbTipoca ,,AKO HallCTHHa ce cny'llf Hafi-nOll!OTO - aKO
- r ·,_; ': .t'afipaB5I KaTaCTpocpa II paIDI IDIKOrO - a6COJIIOTHO HeCIIOC06eH JIH me CbM ,na Ce CIIpaB5I?"
. «-. ;: ~'Ytcne.u TOBa MO)KeTe .ua H3IIOJI3BaTe KOHTpaTBbp,UeHHe KaTO ,,KOJIKOTO H JIOillO .ua e
i'"i :• .' ·
~:-'iip,enpm1 KaTacTpocpa, B rroBeL£eTo cJiyL£aH me Mora .na ce crrpaBH, aKo He CbM paHeH.

r ·-.;:g~KHOBeHO xopaTa .ueiicTBaT B eKCTpeMHH CHTyaU:HH H ce 3aHHMaBaT c rpeBO./KHOCTTa CH

..~~hcHo. TaKa qe no BC5!Ka Bepo5ITHOCT a3 me rrpo.nnmKa .ua cpyHKU:IIOHHpaM B cJiyL£aii Ha
-;;~~~Tpocpa, cnira .ua He CbM paHeH".
-:n;~:;),:(opH H .ua CbM paHeH H .na He Mora .na ce crrpaB5I c IIOJIO)!(eHHeTO, IIOJIHI~H5ITa H crreIII-
ia~ IrOMOII( CKopo m:e .[(OH,UaT Ha M5ICTOTO Ha Cb6HTHeTO H Il(e rroeMaT HemaTa B CBOH
- ~g} IIpocTo H5!Ma HaqIIH cHryau:mITa .na 6n.ne HaIIbJIHO HeyrrpaBJrneMa'~.
-\ ..~.::. ~ ~ .

~~:~;,.,. ' .

;;_flOAl..leHHBaHe Ha cnoco6Hocrra BH Aa ce cnpasHTe

{t;/:~:-·:'.

;f~;= i-r_pou:eca Ha 3aMeCTBaHe Ha KaTacrpocpHL£HHTe MHCJIH c rro-o6eKTHBHa ou:eHKa o6HK-

\ >:
uo%'e~9 rrpeo,UOJI5IBaTe lI.[(e5!Ta, qe He MO)!(eTe .na ce crrpaBHTe. Ho rrpou:ecbT He e 3aBbp-
~·~~(:,...·~·;":'../• .- ..

. ·~- . - -~~:fue'H~: ~oKaTO ,UeHCTBIITeJIHO He UOeHl11UfPUljUpame U U36poume KOHKpemHU HattUHU, no

-~l~f~~iMtl»fo MO:JICeme
t~~~'t ~ :· .
oa
Ce cnpaeume. ETO H5IKOH OT Bb3MO)KHHTe CTpaTenm 3a crrpaB5IHe B
t9R~~5I rrpIIMep:
-~t~r~~~~?t~_::.~ -
~i!~~\\ 9.. i : ~,AKo HalICTHHa IIOJiyqa IIplICTbII Ha rraHHKa, Mora .na ce crrpaB5I KaTo Be,n:Hara H3JI5I3a .
'""?(~_j:~- -o--r MarIICTpaJiaTa lIJilI Ka TO rnoqrnpaM 6aBHO .no HaH:-6mI3KH5I H3XO)J:, 3a .ua H3JI5I3a".
t;~~?,,,[(~plI H HaHCTlIHa .z:i:a rrpe,[(lI3BHKaM KaTaCTpocpa, KOJIKOTO H HeB~p05ITHO ):(a e TOBa,
\~~-fl;~~{JJaK m:e ce crrpaB5!. c .upyrH5I IIOCTpa.naJI me CH pa3MeHHM HMeHaTa H a.npeCHTe. AKO
-~~J '\·:~~('.:"~~ • ·• : ~. ·- . .

}f~i'.·~ ~/::_-KohaTa MH He e B ,[(BH)KeHHe, IIOJIHI(H5ITa Bep05ITHO me Me OTKapa .no M5ICTo, OTK'b-

*~t?~eTo .ua ce o6a.u5I, 3a .ua 5I II3TernHT. Ilpe)KIIB5IBaHero HaHcnrna me e MeKo Ka3aHo
·;~:;<MHoro HeIIpH5ITHO, HO - aKO Tp5I6Ba .na 6-h.na peaJIHCT - me rrpo.nomKa .na cpyHKU:H-
'};_, __, ._ :-· - ··

ci~~}?~Hp_aM. <I>yHKI(HOHIIpaJI CbM B II3B'bHpe,nHH CHTyau:HH B MIIHaJIOTO, me Mora .ua

'~{ci>YHKU:HOHIIpaM II B T03II cnyqaif, aKO He CbM IIOCTpa.naJI".
~:~::L:iiopu ,[(a IIOCTpa,[(aM, H5IMa ,[(a ,,rrony,n:e51", HHTO II(e ,,OTKaL£a HaITbJIHO". IlpOCTO me
'i~~ II~lfaKaM .ua ,[(OH,[(aT crreu:HaJIII3HpaHHTe eKHIIH H .na rroeMaT Hem:aTa B CBOH pou:e".
-~ .'.
~·.r. ~ ·; .

··-:; .

~-',·_- ·:~- - - ..

,[Jpu_Mep 2: Cmpax om naHuKa, ooKamo zoeopume npeo KAaca UAU Ha

~e'oaitue
~ii~fo:' ·.
-<- p~yeenPt1l.faeautH MHCnH
w~~~\ ·, -
5~fii aK6 ce rraHHKbOCaM, .D:OKaTO rOBOp5I? ,[J;pyrHTe H5IMa JIH .na CH IIOMHCJI5IT, qe CbM
-~~H HJIII Jiy.u?" . . .

~~~bpea11e: ,,PearrHCTllqHo rrorne,!(HaTo, KaKB~ e BepOl!THOCTTa Hal!CTHHa ,!(a 113Ila,!(Ha B

:,;:;.~~~'. _,[(OKaTo rOBOp5I? -AKo HaHCTHHa ce rraHHKbOCaM, KaKBa e Bep05ITHOCTTa xopaTa .ua
'"ti~r l<a:KBO' CH MHCJI5I IIJIH H3o6m:o ,n:a HarrpaB5IT IDIKaK:Ba rrpeu:eHKa 3a MeH?"
{0~·~

grpnpam6opOeHUJl.: ,,B'b3MO)!(H0 e ,n:a 3aIIOL£Ha .na ce rraHHKbOCBaM, ,n:oKaTO fOBOp5I.

'-?~,a CTaHe, 6IIX MOrbJI rrpOCTO .n:a CbKpaT5! OfIOBa, KOeTo Bb3HaMep5IBaM .na Ka)!(a, H
220 E,[(MbH,[( EOPH /(A CE CIIPABHM C TPEBO)J(HOCTTA H c!JOEHHTE

,n:a CH ce,n:Ha. TbH KaTo xopaTa ca OT,n:a,n:emI Ha co6CTBeHMTe CM MMCflM M CTpaxoBe, e,IJ,Ba JIH
H5IKOH me 3a6eJJe)KM 3aTpy,n:HeHMeTO MH HJIM me pa36epe, qe CbM CbKpaTMfl KOMeHTapa CH".

,,,[(opM xopaTa ,n:a 3a6ene)KaT, qe ce rraHMKhOCBaM - aKo BM,IJ;.5IT noqepBeH5lnoro Mu

nmJ;e MJIM 3a6eJie)KaT TperrepemH5I MH rnac - MMa MHoro MaJIKa Bep05ITHOCT ,IJ,a CM IlOMH·
CJI5IT, qe CbM crpaHeH HJIH ny,n:. MHoro rro-Bepo5ITHO e ,n:a rrp05IB5IT pa36MpaHe".

KaTacrpocpHllHH MHCJlYI

,,AKO M3rra,n:Ha B rraHHKa H xopaTa Me IIOMHCJI5IT 3a CTpaHeH, TOBa me e y)KaCHO. HuKo-

2a HflMG iJa 20 npe:JICU8e.fl".

' OcnopBaHe: ,,,[(a rrpe,n:rrono)KHM, qe TOBa ce cnyqn M xopaTa HancTMHa Me rroMHCn.5IT 3a

cTpaHeH, 3am0To CbM ce rraHMKhocan. KonKo y)KacHo me e TOBa ?"

Kof[mpamBapoeHu.fl: ,,CBeT'bT H5IMa ,n:a CB'bpnm, aKo H5I1<0M xopa CM rroMMCn.5IT, qe C'bl\t
CTpaHeH MnM qe Remo He MH e Hape,n:. Te H5IMa KaK ,n:a 3Ha.5IT KaKBO e ,n:a MMarn rrpHCT1m1
Ha rraHHKa, 3aToBa H ca B C'hCT05IHHe ,n:a pa36epaT. ,[(opn xopaTa ,[(a He Me pa36epar mm
,I(a Me B'b3IIpMeMaT HerrpaBMJIHO, TOBa H3o6mo He HaMaJI5IBa I(eHHOCTTa MM KaTO qoBeWKO
comecTBO . CTMra ,n:a B5IpBaM B ce6e CH, HaHCTHHa H5IMa 3Hat.IeHHe KaKBO MMCfl5IT .ri;pynnc.
AKo ,n:pyrMTe 3Haexa KaKBO e ,n:a HMarn rrpHCTbITM Ha rraHMKa, Bepo5ITHO 6Mxa rrpo.5IB1111u
C'hqyBCTBHe" .

noAQeHflBaHe Ha cnoco6Hocrra BH Aa ce cnpae11Te

,,lliMa .ri;a ce crrpaB.51, aKO xopaTa Me IIOMHCfl5IT 3a CMaXHaT" .
Banpoc: ,,PeanHCTHqHo JIM e ,n:a CM5ITaM, qe H5IMa ,n:a ce crrpaB.51?" ,,PeanHcrMqHo J1H c
.ri;a CM5!TaM, qe HMKora H5IMa ,n:a ro rrpe)KHBe5I?"
KoHmpamBapoeHu.fl: ,[(opM xopara ,n:a Me rroMMCn5IT 3a cMaxHaT M.JiH pa3nHqeH, rroHc·
)Ke C'bM M3IIa,n:HaJI B rraHHKa, Mora ,n:a HM o65ICH5I, qe IlOH5IKOra HMaM rrpMCTbIIH Ha rramIKa !)

COIJ;IIanHH CMTyal(HM. IlpH 1(5IJiaTa rry6nnqHOCT 3a TpeBO)KHMTe pa3CTpOHCTBa HarrocJie)J.'bK,

HaH-Bep05ITHO me Me pa36epaT. IlbJIHaTa HCKpeHOCT e HaqMH ,n:a ce crrpaB.5! C'bC CHTyarvrn·
Ta. A M He3aBHCMMO KaKBO me ce cnyqn, cne,n: H3BecTHO BpeMe me ro 3a6paB5I. IlpocTO uc
e B5IpHo, qe HHKora H5IMa ,n:a ro ·rrpe)f(HBe5I".

IlpuMep 3: Cmpax om cepuo3HO 3a601urnaHe

HaAQeHsiBall.IH MHcnH

,,lliMaM eHeprM.5! H rrocT05IHHO ce qyncrBaM M3MopeH. CnrypHo MMaM paK H He ro

3HaM!"
;13
Banpoc: ,,KaKBa e Bep05ITHOCTTa CMMIITOMH KaTO JIMITCaTa Ha eHeprM.51 M yMopaTa
03HaqaBaT, qe MMaM paK?"
· KoHmpamBapoeHu.fl: ,,CMMITTOMH :Karo yMopara n nnrrcaia Ha eHepr:a.5! Mo%e .ua rono·
HC"
p5IT 3a Hali-pa3JIMqHH <PH3HqecKH Il ¢n3HOJIOfllqHM C'bCT05IHM5I, BKJIIOqHTeJIHO BHpyc, a
. reJIHil
MH5I, H3TomeH:ae Ha Ha,n:6n6peqHnTe )f(Jie3M HJIM x:arronipe03a, ,n:errpecH.5! M xpaHH
- · - . - perHil
an:ep_rHH. I1Ma MHO)KCCTBO o65ICHeHH5I 3a C'bCT05IHHCTO MH H H5IMaM HMKaKBM KOHK
 · 8 B'hTPEillEH MOHOJJOI' 221

roMII, KOHTO ,n:a fOBOp51T 3a paK. 3aTOBa Bep05ITHOCTTa yMopaTa II JUmcaTa Ha eHep-
A~ cBIIJJ:eTeJicTBaT 3a paK e MHHHMaJJHa".

£ ~a~:acTp O QJ£14HH MHC/H1

"fA1<0 MH OTKpH5IT paK,. ToBa me e Kpa.HT. lliMa ,n:a ro rroHeca. II(e e rro-,n:o6pe ,n:a rrpH-
rt , _·
;~a 61>p3o H ,n:a ce caMoy6H5I". . ·
. {:':io' ' ·...• .

,::~~~npoc: ,,A.Ko HeBep05ITHOTO ce cnyqH H HaHCTHHa MH OTKpH5IT paK, KOJIKO y)!(aCHO

~-,~~
··.r . . ..· ..:.
6wi:e ToBa? HaHcnrna JIH me pyxHa H rrpocro me rrcKaM ,n:a yMpa ?"
.

KoHmpamBapoeliu11: ,,KoJIKOTo H ,n:a e JIOilla ,n:HarHo3aTa ,,paK", MarrKo Bepo.HTHO e ,n:a

_.~HaTI'bJIHO. CJie,n: n1>pBoHaqaJIHH5I rnoK - KOHTO MO)!(e ,n:a orHeMe ,n:Hrr HJIH ce,n:MH1(H
}~~I3epo5ITHO IT(e 3anoqHa ,n:a MHCJI5I KaKBO rp.H6Ba ,n:a rrpe,n:rrpHeMa, 3a ,n:a ce crrpaB.H enc
·:;~ti~~Ta. Cbc curypHOCT me e rpy,n:Ho, Ho H.HMa ,n:a e Hell(o, c Koero ,n:a C'hM rro-Hecrro-
·~fi;'~a.ce cnpaB.H OT KOeTo H ,n:a 6HJIO ,n:pyro" .
.. :...... _._ ,_
·: !': ::·

L HoAi.teHstBaHe Ha cnoco6Hocrra BH Aa ce cnpaei-·ne

r ~.Af.o. MH OTKpH5IT paK, npocro H5!Ma ,n:a ce crrpaB.H".

_ (izpoc:· ,,HaucTuHa JIH e B51pHo, qe H5IMa ,n:a HMa HaquH ,n:a ce cnpaB5I enc curya1(H5!Ta ?"
~Q~mpam8apoeHu11: ,,Pa3fo1pa ce, qe me ce crrpaB5I. Cne,n: nopBoHaqarrHH5I rrepuo,n: Ha
£~9_c99:5IBaHe KhM ClITya1(H5ITa c 'JieKap5I MH me ITJiaHHpaMe B'b3MO)!(H0 Haii-ecpHKaCHH-
·:~p~n~BTHqHH CTpaTeruu. II(e ce BKJIIOq(:l B MeCTHa TepaneBTliqHa rpyrra 3a paKOBO 60-
~A(~: IlOJiyqa no,n:KperraTa Ha rrpH5ITeJIHTe lI 6JIH3KHTe MH. I.IJ;e rrpo6BaM aJITepHaTlIBHH
:~-~~ KaTo BlI3YaJilI3a1(lI5I I1 ,n:HeTa. H aKpaTKO, rrie OIIHTaM BCJ1qKo B'b3MO)!(H0, 3a ,n:a ce
,,...KYI3aM .
: .;; ·, ~

--:~PI:IHTe TPH rrpuMepa HJIIOCTpHpaT KaK Ha,n:1(eH5IBam11Te I1 KaTacrpoqmqHJ1 MHCJIH

:t)i:a·60,n:aT 06opeH11 H 3aMeHeHH c rro-peaJI11cr11qHrr rr rro-MaJIKO rpeBO)!(HH. Cera e
it:~· Ilpe3 cne,n:BaIT(HTe ,n:Be ce,n:MH1(H cne,n:eTe Kora H3IIHTBaTe rpeBO)!(HOCT n: rraHn:Ka.
_'f"QB.a ce cnyq11, H3ITOJI3Ba.Hre cJie,D.Hn:Te rrer CT'hIIKH, 3a ,n:a rrpeo,n:oneeTe HeraTHBHH5I
JileH: MoHoJior:
:..;:~.--:-- - - ··
- ·'· ···
.
~ _'.(J .\

·~:f:inka 1: A.Ko ce qyBcTBare TpeBO)KHH HJIH pa3cTpoeHrr, HarrpaBeTe Hema, 3a .n.a ce

"~~eT~ - KaTo KopeMHO .D.HlliaHe, rrporpecHBHa MYCKYJIHa penaKca1(H5I rrnn: Me,D.HTa1(H5I.
·f~~o -IT(e 3a6eJI5!3BaTe B1>TpellIHH5I CH ,n:HaJior, KOraTO OT,n:eJIHTe BpeMe ,n:a 3a6aBHTe
q_ro 11 .n.a ce oTrrycHeTe.
~~±~ -
.;R>mrn 2: CJie,n: KaTo ce rroycrroKOHTe err 3a.n.aiire Borrpoca: ,,KaKBO err Ka3ax, qe .n.a ce
~~~)!(a?" HJIH ,,KaKBO MH MHHaBarue rrpe3 yMa ?" IloMHeTe .n.a pa3rpaHn:qaBaTe MH-
...;~:i:_ qyBCTBaTa. HarrpuMep ,,ll3IIHTBax y)!(ac" orrn:cBa ~BCTBo, .n.oKaTo ,,Ta311 naHHKa
~":uiMa .n.a CB'bpllilI" e Ha,D.1(eH5IBama MHC'hJI, K05ITO MO)Ke ,n:a e rrpe,D.H3BHKaJia y)l(aca.
'"~:_, m~a 3: I1.n.eHTHcpI11(Hpa.HTe TpHTe OCHOBHH BH,D.a li3KpHB5IBaHH5I B TpeBO)!(HI15I CH
- ra~~ _MoHoJior. CopT11paliTe Hao4eHRBaUfume MUCJZU, Kamacmporjjurmume MUCJZu 11
~~-~, - ~OUmo noiJ4eHR8am cnoco6HOCmma 8U Ce cnpa8-Ume.oa -
 222 EL(M'bHL( EOPH J(A CE CIIPABIIM C TPEBOJKHOCTTA ff <!JOEHHTE

CThmrn 4: Cne,[( KaTo H,[(eHTHcpm_~HpaTe TpeBO:tKHIITe CH H3Kp1rneHH MncnH, o6opeTe ru

C IIO,[(X0,[(5ImH BbIIpOCH.

10 3a Hao4eH.R8GUf,Ume MUC.!lU.' ,,KaKBa e pea.rrnaTa Bep05ITHOCT OHOBa, OT KOeTo Ce

CTpaxyBaM, HaHCTHHa ,[(ace cnyqH?"

e 3a Kamacmporjjucmume MUCAU.' ,,AKO OHOBa, OT KOeTO ce CTpaxyBaM, HaHCTHHa Ce

cnyqH, KOJIKO y)l(aCHO me 6b,[(e? B5IpHo JIH e, qe m:e pyxHa H m:e 3ary65I crroco6Hocr- ~· ..

Ta CH ,[(a ce crrpaB5I?"

e Ja MUCAU, Kaumo noiJ4eH.RBam cnoco6HOCJJ1llla BU °iJa Ce cnpaeume: ,,AKO OHODa.

OT KOeTO ce CTpaxyBaM, HaHCTHHa ce cnyqH, KaKBO Mora ,[(a rrpe,LlrrpHeMa, 3a ,Qa Ce
crrpaB5I?"

CTbnKa 5: HarmrneTe KOHTpaTBbp,[(emrn 3a BC5!Ka OT TpeBO)KHHTe :\fHCJIH. Te3H KOi!·

TpaTBbp,[(eHH5I Tp5!6Ba ,[(a Cb,[(bp)l(aT e3HK H JIOrHKa, KOHTO OTpa35IBaT rro-6anaHCHpaJro }f
peanHCTHqHo MHCJieHe.

:Vbnon3Ba.ihe <I>opMyn5Ipa Ha TpeBorarn, KOHTO cne,[(Ba, 3a ,[(a 3amnneTe TpeBO>KllllH l

CH MHCJIH H C'bOTBeTHHTe KC>HTpaTBbp,[(eHirn 3a BCeKII KOHKpeTeH CTpax mrn cpoforn, Dbp,\ y
KOHTO rn;e pa60THTe. 0T,[(OJIY H36poliTe Hat{HHH, ITO KOHTO MO)KeTe ,[(a ce crrpaBIITC, a ~o -, -
-,J
HeraTHBHH5IT (Ho MaJIKO Bep05ITeH) pe3yJITaT HaHCTIIHa ce cnyqH.
,ll;o6pe e rrpe,[(H ,[(a 3anoqHeTe ,[(a HarrpaBHTe 10 .uo 20 KOITH5I Ha cpopI\1yn5Ipa, 3a ,na rw,
Il'bJIBaTe OT,[(eJieH JIHCT 3a BCeKH KOHKpeTeH CTpax ILTfI cpo6H5I.
- 1---·-~;
f ~::

- -~ ~ ·
J..lpyr11 BHAOBe '13KpHBeHO Mf;1CJ1eHe
(KOrHHTHBHH H3KpHBJIBaHVd.H)

Ha.n:u:emrnall(HTe u KiTacTpocpwrnu MHCJIH Hape,!.1 c rro,L1u;emrnaHeTO Ha crroco6Hocffl

I1·:·:
BH ,[(a ce crrpaBHTe ca Hali-pa3npocTpaHeHine BH,[(OBe H3KpHB5IBaHH5I B :r-.rncneHeTO, KOlffU - -=-_1~,·-~ ,.-:
__: - .

,[(OIIpHHaC5IT 3a noBeqeTo cpo6HH H cTpaxoBe. I1Ma o6aqe H ,[(pyrH BH,[(OBe H3KpIIB5IDa!lv.t, I

KOHTO Morar ,[(a npoMeH5IT HaqHHa, ITO KOHTO Bb3IIpHeMaTe H o:u:eH5IBaTe ce6e CH H cinr
al(HHTe BbB BCeKH,[(HeBHHlI )l(HBOT. Te3H H3KpHB5!BaHH5I ,[(OIIpHHaC5IT He caMo 3a Tpcnol-~ - ~ .--:"
HOCTTa, HO Ii 3a ,[(errpeCH5!Ta, qyBCTBOTO 3a BHHa, caMOKpHTHqHOCTTa n/HJIH l(HHii3r-.W el ..
OJ"
AKO ce Hayq11Te ,[(a H,[(eHTHcpHIJ;HpaTe H o6opBaTe Te3H Bpe,[(HH HaqHHH Ha MHCJieHe c .•
peanHCTiiqeH Ii KOHCTpyKTHBeH BbTperneH MOHOJIOr, TOBa me BH ITOMOrHe ,[(ace cnpanS1f¢ ~-:-' 1 . ,:.'"

BceKH,[(HeBHH5I cTpec no rro-6anaHcHpaH u o6eKnrneH HaqHH. Ha cBoli pe,[( ToBa 3Ha~urt.t_ X: j~}:~:.
HO" rn:e HaManH TpeBO)l(HOCTTa, ,[(enpeCIUITa H ,[(pynne HerrpmITHH eMOI(HOHanmI cbCft)l :: l )~:~:·
HIDI. He 3a6pam1ihe, 'le Herrocpe,!.ICTBeHHTe Bil B'b3IlpHJITllJl 3a B'bHIIIHIIJI CBJIT J.10 ro~~ . rt:.. .
CTerreH ce ocpopM5IT H Ol(BeT5IBaT OT co6crneHHTe Bll MHCJIH 3a Hero. IlpoMeHeTe MH -~: ~!:-.....,
CH Ii II(e npoMeHHTe CB?.5! CB5IT. ' ancd :.
0T,[(OJIY OIIHCBaMe qeTHp~ ,[(Oil'bJIHHTeJIHH H3KpIIB5!BaHH5I, oco6eHO pa3npocTP ~:':-:
cpe.n; xopaTa c TpeBO)l(HH pa3cTpolicTBa. Ifarron3BailTe rrpm.iepHTe, ,[(a,[(eHH no.a BC~,~: ~~J
T5IX, 3a ,[(a H,[(eHTHcpHI(HpaTe Te3H ll3KpHB5!BaHH5I, KOraTO ce Il05IB5IT BbB BbTpeUJH ~'-{
- MOHOJIOr. Cne,[( TOBa 3aIIHllleTe KaKTO ll3KpIIBeHIITe MHCJIH, TaKa II ITO,[(X0,[(5Illl
ure P: -<
)
 1
~:.\_ 8 B'bTPElllEH MOHOJIOI'
·,;, ;..-- ;_
- _______________ __.:... __________________223 .;___

.
(,...-..~ --:. -. ~ ~

af B-'bp):(eHIUI KaTo H3nOJ13BaTe <PopMyJJ5Ipa Ha KOfHIITIIBHIITe H3KpHB5IBaHH5I. HanpaBeTe

. i,~;.>;~:20 KO!UUI, npe,n:BH)l(.LJ:aHKH no H5IKOJ1KO JJIICTa 3a BC5IKO OT qeTHpHTe KOfHHTHBHH H3KpH-

:~~rt·
~ -.·••.~ !,¥·
--
~.-~.; :: -
"3.:~~ ... :·. -. . .

-: peKoMepJ-to o6o6utaeaJ-te
~,~ ~-.·· - . -;

'r7 ;~~0MepH0To
--. .
o6o6m.aBaHe 03HaqaBa .n:a npIIeMaTe (o6IIKHOBeHo rrorpenrno), qe no-
- - .
efcT.ff IIMaJ1H C.LJ:HO J10li10 npe)I<HB5IBaHe B ,n:a,n:eHa CIITya1(H5I, TOBa J10li10 rrpe)KIIB5IBa-
L . ;a~arH me ce nOBTap5I B no.n:o6HH CIITyaL(IIH. ToBa CTaBa aBTOMaTHqHo B npo1(eca Ha
_;'i~~a-He Ha ¢06m1 - rronyqaBaTe rrpHCThII Ha naHIIKa B e,n:HH Mara3IIH H cne.n: H3BecT-
t~p"b1e 3anoqBaTe ,[(a OT65IrBaTe BCHqKH Mara3IIHH. (reHepaJ1H3HpaHeTO Ha cP06H5ITa OT
L Jtmt·9~.a.rya1(H5I KbM BCHqKH no.n:o6HH ce BJ1H5Ie II OT ¢eHOMeHa Ha nporpaMHpaHeTO, KOHTO
~1i:#9'#03IITe-6nxeBIIOpHCTII HapIIqaT zeHepa.!ZU3UpaHe Ha cmUMY.IZWne.) ' .
~.'i-Ia- rrpHMep, BHe rrpaBHTe H3BO)J.a, qe noHe)Ke CTe HMaJJH e,n:HO HerrpH5ITHO npe)KHB5IBaHe
.~ It·,•• ·. _

. .- ?- ~Ip}(foBopeHe rrpe.n: rry6nnKa, HuKoza H5!Ma .n:a MO)KeTe .n:a roBopHTe ycrrenmo rrpe.n: ny6nn-
-~~~~~JJJili IIOHe)Ke CTe HMamr e,n:Irn npHCTbn Ha namIKa, npn KOHTO CTe ce qyBCTBamI y:>Ka-
::~{st!!.Wu_ ere I1:3ry6IIJ1H KOHTpOJJ, npHeMaTe, qe CJ1e,[(BaIUH5IT II BcIIqKII OCTaHaJ1II m:e 61,,n:aT
--::-~·(f1~!ijpTOJ1KOBa
,·,_:;_ ·t:.:,.!;.·'f, • -w-, .,::.·-.· - .
J10lllll. I1nII TIOHe:>Ke e)J.HH qoBeK e ornpaBHJ1 KpHTIIqHa 3a6eJ1e)KKa OTHOCHO
.
4 fffp@ ¢T_?.B5IHeTO BH B pa6oTaTa HJ1H B yqIIJ1HIUe, 3aKmoqaBaTe, qe 8CUl/KU BH Bb3IIpHeMaT
·_··: · Jf.;:~c;'0i~-S>:.t{·_:· --.. . : · .
L /~~,. a:t.Q.3_~ HaqHH (KOeTO BII Kapa ,n:a B5IpBaTe, qe pa6oTaTa BH ,,o6eKTHBHO" He OTfOBap5I Ha
ii.fotpTHTe) .
.,~iiiHocrTa Ha npeKoMepHoTo o6o6m:aBaHe ce CbCTOH B rrpecKaqaHe OT e,n:IIH cnyqaii
\':~!"..f,.\:·!::..··.\- . .
-~\1i~f'~~,PJS_fil:L(eTo KbM ecuLJKU cnyqan B 6n.JJ:em:eTo . rn;e pa36epeTe, qe rrpaBHTe rrpeKoMepHH
-~~§§gqiµeHII5I, KOraTO BbTpelliHH5IT BH MOHOJ10r BKJJ.fOqBa .D:YMH KaTO 1-lUKOZa, 8Ul-IQ2U, 8CU4-
-~!IZ;;ws~ 'f7~ A""'; . :. · - -

L... '>.'~ . {~·:.~c_e_J!U U.!ZU HUKOU HJ1II a6COJ1IOTH3Hpam:II TBbp,[(eHH5I, BKJ1.fOqBalIJ,II TC3H .D:YMH (,,HIIKO -
~f;«;_~J-: • .: -

~ ~8~ x~e H5!Ma .n:a Mora .n:.a lliOcPHPaM" HJ1II ,,HHKOH H5!Ma .n:a MH 60.n:e rrpH5ITCJ1, aKO Me
~tl}~.~:a").
J , ~H- Bn,n:a CoKpaTOBCKII Bbrrpoc11 ca e¢:rrKacH:rr 3a paL(IIOHanHoTo o6opBaHe Ha rrpeKo-
fi~ie-
' --
\...
o6o6m.eHII5I :
- .
· l.,.•·· .

. ,~f~aKBo e ,n:oKa3arencTBOTO 3~ TOBa?

i~;._:f~- '

'~;~]S~K~a e Bep05ITHOCTTa TO Ba HaHCTHHa .n:a ce cnyqH (HJ1H .n:a ce OKa)Ke B5IpHO)?

·'~-~~- ·-· .

:(foBa 6HJ10 J1H e B5IpHO B MHHaJIOTO?

( ,-
 224 EJJ:MbHJJ: EOPH pA cE cnPABHM c TPEBO)f(HOCTTA H <POEH11re J: ,
<I>opMy1U1p Ha mpeeozama 1··•
KoHKpeTeH CTpax n1u1 cpofour _ _ _ _ _ _ _ _ _ _ _ __
1~:·:_- .·.l·~~ >.·:-.~:

Tpeeo:>FCeH BampeweH MOH0.1Zo2 KoHmpameapoeHUR .1; . .

~

.'·./
!· .
Ha,i:ru:emrnall(H MHCJIH (unu npe)J;cTanu)
,,AMR aKo ... "
--
t
' ':\ ·. ·.
' ' ·"-;

~ /'
j:: .~
I '. . ,
J

I/ ,
I . .~ '

J...
~ , '.

KaTacTpoqmqun MHCJIH (HJIII npe)J;cTaBn)

,,AKO ce cnyqR HaH-JIOllIOTO, ToraBa ... "
i I
I
.(
lli F
_ .\

l
:i ·••

CTpaTenrn Ja cnpansrne: IIocoqeTe Ha1:IHHRTe, no KOHTO me ce crrpaBHTe, aKo 11cr3'

11
TRBHIDIT (Ho MaJIKO Bep05ITeH) pe3yJITaT HaHCTRHa B'h3HRKHe. IlpR Heo6xo,IJ;IIMOCT H300; '
BailTe R o6paTHaTa CTpaHa Ha JIHCTa. IlpoMeHeTe ,,AMR aKo" B ,,KaK80 U{C HanpaBfl, a~·c}
( e,[(HO OT HeraTRBHRTe rrpe,[(BIDK,[(aHH5I). HaHCTHHa ce pnyqu".

. aaitff :-.j
3
IIpe,IJ;II ,[(a 3arro11HeTe, HarrpaBeTe 10 ,[(0 20 KOIIH5I Ha T03ll cpopMyJI5Ip H R3flOJ1 '
O'J'.D;enmr JIHCTOBe 3a BC5IKa OT ¢o6IrnTe HJIH CTpaxoBeTe CH.
 ----

r: B'bTPElllEH MOHOJIOI' 225

'·

c/JopMy.1u1.p Ha K02HWnUBHUme U3KpU8Jl8GHUJl

Pa4u0Ha.JZHU KOHmpam·BapoeHuR

:---

L
226 E):(M'bHJJ: EOPH /{A CE CllPABHM C TPEBOJKHOCTTA H cfJOEHHTE

IlOBeqeTO rrpeKOMepHH 0606memu1 IDIMa ,[(a H3,[(1>p)KaT Ha Te3H B1>IIpOCH. ,il;OJIHH5IT npn:.
Mep HJUOCTpHpa KaK ,[(a IIO.IJ:flO)KHTe Ha C1>MHem1e H ,[(a o6opHTe o6o6maBamHTe MHCnH.

IlpeKoMepuo o6o6UJaeane: ,,0H3H rrpHCTbII Ha rraHHKa, KOMTO rronyqux Ha MarHcTpa·

naTa Bqepa, 6eIIIe TOJIKOBa JIOlll, qe HHKora Beqe H5IMa ~a
Mora ,[(a IIIoqmpaM ITO MarHcTpanH".
L
,.
Bonpoc: ,,B5IpHo nu e HaHCTHHa, qe ITOHe)Ke MH 6eIIIe TPY,[(Ho ~a
iirnqmpaM no MarHcTpanaTa Bqepa, HHKora Beqe H5IMa ~a
Mora ,[(a ro rrpaB5I? ToBa B5IpHo JIH e 6uno B MHHanorn?"

K oHmpameo pOeH ue: ,,Mo)Ke ,[(a ce HaJIO)KH ,n:a ce OTKa)Ka OT moqmpaHeTO no

),

MarHcTpanuTe · 3a H3BeCTHO BpeMe. Ho cne,n; TOBa rn;e c_e

qyBCTBaM ,[(OCTaT'I>qHo ,n:o6pe, 3a ,[(a OIIHTaM OTHOBO.
l
B5IpBaM, qe me ycrreJI, aKo pa3,[(po65I 3a,[(aqaTa Ha .ri:ocrn·
T'I>qHo ManKH CT'I>ITKH. B KpanHa CMeTKa B MHHaJIOTO MO·
)KeX ·,[(a rnoqmpaM ITO MarHcTpanH, 3aToBa 3HaM, qe·naK
me Mora".

06bpHeTe BHHMamre, qe e.ri:HH OT KmoqoBeTe K'I>M o6opBaHeTO Ha ITpeKOMepHHTe o6-

o6meHH5I e ,n:a T1>pCHTe 6anaHCHpamH ,[(OKa3aTeJICTBa, TOeCT ,n:a 6aJiaHCHpaTe HeraTHBHOTO .l
CH BmK.ri:aHe c IIO-II03HTHBHO.

Ynpa>KHeH~e

Cne,[(eTe BbTpernHH5I CH .ri:11anor B rrpO,[('I>mKeHHe Ha e,n:Ha ce,n:MHI(a H 3a6eJie)KeTe cny·

qaHTe, KoraTo H3IIOJI3BaTe .D:YMH KaTO 8UHG2U, HUK02G, 6CCKU, HUKOU H TaKa HaTaTbK.
3amnneTe o6o6meHH5ITa OT fl5IBaTa CTpaHa Ha e,[(HO OT KOITH5ITa Ha <I:>opMyJI5Ipa Ha KOf·
HHTHBHHTe H3KpHB5IBaHH5I H CJie,[( TOBa HaITHllie~e pa3yMHH KOHTpaTB1>p,[(eHH51 OT ,[(5ICHaTa
CTpaHa. 1faITOJI3BaiiTe 6anaHCHpamH ,[(OKa3aTeJICTBa H fri,,n:eTe B1>3MO)KH0 HaH-KOHKpeTllll
B KOHrpaTB1>p,[(eHH5ITa CH.
: ~·

c/JuJZmpupaHe
- ~.->. J
- . . :; -;:-·
113
<l>HJITpHpaHeTO BKmoqBa II0,[(6opa H cpoKycHpaHeTO Bnpxy e,[(HH HeraTHBeH acrreKT
113
CHTyaI(H51Ta H HfHOpHpaHe Ha BCHqKH II03HTHBHH acITeKTH. ToBa e mo6HMa TaKTHKCl
KpHTIIKa. Ilo OTHorneHHe Ha ce6e CH BHe ce cpoKycupaTe Bnpxy e,[(HH He,n:ocTaT'I>K H rrpeue·
6pernaTe BCHqKHTe CH u;eHHH KaqecTBa H CHJIHH CTpaHH. Ha MOMeHTH MO)Ke ,n:a HrHopnpa·
Te H BCHqKo IT03HTHBHO BbB BH)l(,[(aHeTO CH 3a JIHqHaTa CH Bpn3Ka.
<l>HJITpHpaHeTo o6HKHOBeHO B1>3HHKBa B XO,[(a Ha ,n:ocera c cpofo1liHa CHTyau;HH, KoraTO
ce ¢oKycHpaTe Bbpxy e,[(HH Heycrrex H rrpeHe6pe:r:-BaTe u;eJIH5I ITOCTHrHaT HaITpe,[('I>K.
c11e:t;
1
Karo cTe ycITeJIH .ri:a mo¢11paTe ,[(O pa6oTaTa cH MHHaJiaTa ce,n:MHI(a, HO Ta3H ce,nMHllL uc
3
cTe B CbCT05IHHe ,[(a ro HarrpaBHTe, 3arroqBaTe ,na ce C1>MH5IBaTe B u;enH5I- ITpou;ec Ha peanH
,[(eCeHCH6HJIH3aI(H5I. llirH 'IIOHe)Ke CTe HMaJIH e,[(HH JIOlll ppHCT'I>IT Ha rraHHKa, HrHopnpa~; . - -_,
cpaKTa, qe ITpe3 IIOCJie,[(HHTe ,[(Ba Mece:u.a CTe HMaJIH IIO-MaJIKO rrpHCT'I>IIH OTrrpe,nn. ,Up) --_,:
0
rrpuMep e, aKo CTe IIOJiyq:anH rrpe,[(HMHO ITOJIO)KHTeJIHa ou:eHKa 3a pa6oTaTa CH, HO ce cP " .
 sA 8 B'bTPElllEH MOHOJIOI' 227

cnpare H3KJUOqHTeJIHO Bnpxy e,[(Ha-,[(Be KpHrJiqHH 3a6eJie)KKH. C51Kalli ere CH CJIO)!(HJIH

cq;~u:naJIHH oqHna, Kottro He ITpoITycKar HIIW:O IT03HrHBHO. Karo B crapara rnera 3a MaiiKa-
fi<oJiro no,[(ap1rna Ha nopacHanmr CH CHH ,[(Be BparoBp'b3KH. Koraro li H)J.BaJI Ha rocTH c
~Jara BparoBpn3Ka, rJI ro ITHTana: ,,KaKBo He li xapecBam Ha ,[(pyraTa BpaToBpo3Ka ?"
·''t;'b,[(eTe Ha:w;peK 3a qmnTpHpaHe, KOraTo B'bB B'bTpernHH51 BH MOHOJIOr ce npoKpa,[(Har
r )j:HHre ,[(YMH: 6e1noJLeJeH, 6eJCMUCJleH, 6e3Haoe::Hcoe1-t, 2.llynaB, Heyoal./HUK, onaceu, He-
~d8eoAU8. Bcnm.Hocr BC5IKa HannJIHo HeranrnHa ,[(yMa MO)!(e ,na roBopH 3a qmnrpHpaHe.
{£~ 6rtHmere H51Koro IIJIII Hem.o no T03II HaqIIH, aHanu3upaiire MHCJieHeTo CH, 3a ,[(a BII~
'\~· ,[(aJIII B'b3npHeMaTe He:w;aTa ITO 6aJlaHcupaH HaqHH - TaK'bB, Koiiro orqHTa B n'bJIHa
?~ ' -
.eiieii KaKrO IlOJIO)KHTeJIHIITe, TaKa II OTp:m.'(aTeJIHHre acneKTH.
-~:,..~ . . '

~l(Ba
,,,,,. __ _
CoKparoBCKII Bnnpoca qecTo noMarar 3a npeo,[(OJI51BaHero Ha KOrHHrHBHHre 113-
'

~~BaHll5I B pe3yJITaT Ha qmnTpHpaHe:

:1ft<~_-.

_i,Ivmara KapTHHa Jlll rne,[(arn (B3HMaIII JUI ITO,[( BHHMaHHe I1 ,[(Bere crpaHH)?

:'~~-, B ra3H c1uyal.'(H5I (qoBeK, npe,[(MeT) HMa JIH IlOJIO)!(HreJIHll crpamI, KOHro IIrHOpH-
.
x~ P-;p am ?

tJ1 ,[(Bara B'bnpoca Bll HaITOMH5IT ,[(a T'bpCIITe ,[(pyr11, no-nOJIO)!(HTeJIHH ,[(OKa3areJICTBa I1
~~~~eTe
.... .
z~
rro.n: BHHMaHHe II ,n;Bere crpaHII. C11e,n;HH5IT npHMep ro HJIIOcTpnpa:

,, Y)!(acHo ce H3JIO)KIIX Ha Me)!(,[(HHHH51 II3IIHT no BHcma MaTe-

MaTIIKa. I1poBaJI5IM ce! HliKora H5IMa .n:a H3KapaM ceMecnpa!"
(06npHeTe BHHMaHHe Ha H3nOJI3BaHeTO Ha KaTaCTpocp11qH11 MH-
CJIH Hape,n; c qmnTpnpaHero.)

,,~nara KapTIIHa nu rne,n;aM?"

·.Js.oJ1mpam8opoeHue: ,,CnpaB5IM ce 3a,[(OBOJIIITeJIHO no ,[(pyruTe rrpe.n:MeTH. Ilo BHcma

:.:s~ c : MaTeMaTIIKa ce CITpaB5IM ,[(OCTaTbqHo .n:o6pe c ,[(OMalliHHTe, 3a
,n;a KOMITeHCIIpaM JIOIIIaTa 01.(eHKa Ha Me)!()J.HHHI15I H3IIIIT, TaKa qe
MO)!(e IIOHe ,n;a MIIHa. n1rnCBaT OCHOBaHH51 ,[(a CM5ITaM, qe H51Ma
,n;a 3aBnprna ceMecnpa".

~R~TpaTB'bp,[(eHIIeTO B T03H ITpIIMep 3a qmnTpHpaHe noqHBa Bopxy 6anaHCHparn:H ,[(O-

~~£T~a _ToqHo Karo KOHTpaTBnp,n;eHHCTO 3a npeKOMepHOTO o6o6rn:aBaHe B rrpemun-
~~~~Jl. Te3II ,[(Ba BH,[(a KOI'HHTHBHli I13KpHB5IBaHll5I ca nO,IJ.06HH. B roBa, qe U2HOpupam
~~l.1.(HTe
·>:;- <·. . ... ..
-~
,[(OKa3aTeJICTBa.

..
f1Pa>KHeH11e .
.
~t~~-; - ~

~~~:~.D;eTe B'bTpeIIIHH5I CH MOHOJIOf B npO,[('bJI)KeHHe Ha e,[(Ha ce,[(MIII(a II o6opHeTe BHH-

~;:~a BCJ:IqKll npHMepII 3a qmnTpHpaHe, oco6eHO aKO B'b_3 IIpHeMaTe Hern:o B ll31(5IJIO He-
.[ac:Be.YnliH-a mrn H3ITOJI3Bare a6conrorHo HeraTHBHH eTHKeTH Ka To npoB.aA; He2ooeH,
'_R.~?fCOeH. 3anHIIIeTe noqJ:IBa:W:H51 Bnpxy qmnTpHpaHe B'bTpeIIIeH MOHOJIOr OT .JI51BaTa
ti~~' .H:acpopMYJI5Ipa H CJie,[( TOBa o6opeTe BC5IKO HeraTHBHO TB'bp,[(eHHe 'c pau:HoHaJIHll
£~:lTB'bp.n;emrn, KOHTO B3HMaT ITO,[( BHIIMaHIIe 1(5IJiaTa KapTHHa.
;~~'.'~" : . .
228 E)J:MbH)J: EOPH /fA CE CIIPABHM C TPEBOJKHOCTTA H <POEHHTE

EMOL/UOHGJZHU pa3C'b:JICOeHUR

EM01(HOHaJIHIITe pa3C'b)l(,n:emrn ce OTHaC5IT ,no CKJJOHHOCTTa ,n:a rrpel(erurnaTe HJJH o~e­

mrnaTe Hema anorHqHo, II31(5.IJJO B'b3 ocHoBa Ha qyBcTBaTa. Pa36Hpa ce MOJ:Ke ,n:a HMa cny-
qalf, KoraTO e IIOJ1e3HO II yMeCTHO ,n:a ce OCJ1aH5.ITe II31(5IJ10 Ha qyBcTBaTa. AKO, HarrpHMep,
rrpOCTO He xapecBaTe H5.IKOH, c KOrOTO TOKy-mo CTe ce 3aII03HaJJH, HHTepBI:OHpaTe mm Ce
cpemaTe, TOBa MO)l(e ,r(a 6n,n:e ,n:ocTaT'bqHa rrpHqHHa ,n:a penrnTe ,n:a He rrpo,n:omKaBaTe Bp 03 .
Ka~a. B MHoro cnyqan o6aqe pa3qnTaHeTo caMo Ha qyBcTBaTa II HrHopRpaHeTo Ha pa3YMa
MmKe ,n:a ,n:oBe,n:e ,n:o riorp~IIIHH 3aKmoqeHH5.I.
E,n:nH pa3rrpocTpaHe1inpHMep 3a TOBa e ,n:a HarrpaBHTe H3Bo,n:a, qe rroHe)l<e ce '-lyBcm-
eame no orrpe,n:eneH HaqnH, 3Hat.In 3a,n:'bJJ)l(HTenHo cme raKbB ("qyBcrnaM ce 6e3rrone3eH,
3Haqll CHrypHO C'bM 6e3IIOJ1e3eH"' "LlyBCTBaM ce HeKOMIIeTeHTeH, 3Haqll CoJt HCKOMITeTeH-
TeH" mm ,,LlyBCTBaM ce rpo3eH, 3HaqlI coM rpo3eH"). ~a 3aKmoqmu OT e,n:Ho HeranrnHo
qyBCTBO llJ1ll HacTpOeHne, qe TOBa HeraTHBHO KaqecTBO TH e IIplICbIJJ:O H Ba)lm 3a Te6 no
rrplIH1(HII, e Bee e,n:HO ,n:a 3aKJ1IO"Y:HllI OT e,n:HH JJ:'b)l(JJ:OBeH ,n:eH, qe CJ1'bH1(eTO HIIKOra He rpee.
,,qyBCTBaM, 3Haqn C'bM" rrpOCTO He e HllTO ToqHo, HHTO B5IpHO.
IlpH3HaK 3a eMOI(lIOHaJJHO pa3C'b)l(,JJ:aBaHe e KoraTO B3HMaTe pernemur HaIT'bJ1HO Hl\1-
rryncHBHO 6e3 IIOMOII:(Ta Ha pa3yMa. MaKap CIIOHTaHHOCTTa ,n:a H3HCKBa ITOIDIKOra ,n:a no-
CT'bIIBaTe rro TOTH HaqHH, HMa MHOro CHTya1(HH, B KOHTO HMIIYJJCHBHHTe pernemrn Morar
.na Co3,n:a,n:aT rrpo6neMH. BHIIMaBaliTe c MlirHoBeHHTe rrpel(eHKH.

BnrrpocII, KOllTO MO)l(eTe ,n:a lI3IIOJ13BaTe, 3a ,n:a o6opHTe eM01(HOHaJ1HHTe pa3C'b)l(JJ:CHirn:

o E,n:nHCTBeHo OT t.IYBCTBaTa nII ce pnKOBo,n:11rn?

0 06eKTllBHO J1H 01(CH5!Balll TOBa?

o KaKBII ca ,n:oKa3aTencTBaTa, qe rrpe1(eHKaTa TlI (rrnqHsama Bopxy 11yBcTBaTa) e Ha·

II'bJlHO TO"Y:Ha?

··-,
06opHeTe BHIIMaHIIe Ha lI3IIOJ13BaHeTO Ha TC3lI BoIIpOClI B cne,n:HHTe IIp1IMepH:
. '.\_J
&04uoHMHU pa:JClW1coeHWl: ,, CTpyBa MII ce HeB'b3MO)l(HO ,n:a BJ15!3a H .na yqacTBaM n
Ta3II cpema. ITpocTo He Mora ,n:a ro HarrpaB5l".

Bonpoc: ,,E,n:IIHCTBeHO OT qyBCTBaTa ClI J1lI ce poKOBO,n:>r? 06eK·

TllBHO J1ll Ol(CH5.IBaM ClITY'11(lI5ITa ?"

KoHmpameopdeHue: . "To Ba, qe MII ce CTpyBa HeB'b3MQ)l(H0, He 03Ha qaBa, qe

cIITya1(H5.ITa e HeB'b3MO)l(Ha. AKo e Heo6xo,n:uMo, Mora ,na
HarrycHa cpemaTa .(KaTo Ka)l(a, qe Tp5!6Ba ,n:a 0T11,Ua ,no
. . "
ToaneTHaTa). KaTo 3HaM ToBa, me BJ15!3a n me on11raM ·

EMol{UOHMHU pa3ClWICOeHUJl: ,,)];Hee ce '1)'BCTBaM y)l(aCHO . - CHrypHO Remo cep110 3HO

He MII e Hape,n:".
?"
Bonpoc: HaII'bJJHO o6eKTHBeH nu coM? KaKBH ca ,n:oKa3aTencTBa1'1 ·
"
KoHmpameopdeHue: <PaKT'bT qe ce 1.fYBCTBaM 311e, He 03HaqaBa, qe no npHU-
"
U:HII
'
coM ,n:ecpeKTeH. MaKap ,n:a C'bM ,n:errpec11paH, wiM
a
)J;OKa3aTeJ1CTBa, qe C'bM HerrorrpaBHMO )lecpeKTeH. E 11
 ~\ g B'hTPElllEH MOHOJIOT 229
:.:...-· - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
_::, _·:-··

KaKBO KaTO ce qyBCTBaM 3Jie? 3HaM, qe HMa Hell.(a, KOlITO

Mora .r:i:a HarrpaB5I ( crropr, pa3roBop c rrpH5ITen, pa6ora B
rpa,zurnara), 3a .r:i:a rrpeo,n:oneH TOBa HacrpoeH:ae".

·.~~~~.;~
i)i(Te ,n:rum rrpe3 cne,n:Bamara ce,n:MHI(a IT.(e MO)KeTe ,n:a OTKp:aere cnyqa:a, Koraro rrpa-
hpeu;eHKa mm lI3BO,IJ:H H31(5IJIO B'b3 OCHOBa Ha llYBCTBaTa CH. 06npHeTe oco6eHO BHH-
..i~t .....·: :. : ~

'e'Iia ·crroHTaHHHTe 3aKJIIOqeHH5I. I13IIOJI3BalITe rrpHMepmue B'bIIpOClI, 3a ,n:a aHaJIH3H-

:~~gM~~lIOHaJIHHTe pa3C'b)K.[(emrn, lI 3atmllleTe KOHTpaTB'bp,n:eHH5ITa OT .[(5ICHa.Ta CTpaHa
<t',_ :, ~mrpa.
<'''.; ~':

i~f.~;;~·~ ~- :-
:~""».~i).[(eHlI5ITa c ,,6H Tp5!6Bano" ca OTJililfHTeJieH 3HaK 3a IIO,IJ:HH,IJ:HBHJJ:YaJIHOCTTa Ha
.e~:~CKI(lIOHHCTa", OITHCaHa rro-paHo. BHe fH H3IIOJI3BaTe BlIHarH, KOraTO CH Ka3BaTe ,,EH
·t~ ·t )_ ·::. · ·

·.J!QB~!J.
. O ,n:a HarrpaB5I TO Ba"' ,,,[(JI'b)KeH C'bM ,n:a HarrpaB5I OHOBa" HJIH "Tp5!6Ba .r:i:a HarrpaB5I
"·~.: ~ . \ ~- .

~~@*BO c:a" B OIIHT ,n:a ce MOTlIBHpaTe .r:i:a CB'bpIImTe Hema. KoraTO CTaBa ,n:yMa 3a OTfO-
~l~"-J·: :_ ·:. ·-·
·-Me2r)rnH 3a JII06e3HOCT, ,,6H Tp5!6Bano" MO:J/Ce ,n:a e yMeCTHO. B TB'bp,n:emrn Karo ,,EH
R!.~~~b ,n:a MY rroKa)Ka, qe Ol(eHHBaM ycnyrara", ,,EH Tp5!6Bano ,n:a 6n,n:a qecreH OTHOCHO
"ti:·-~ .}\ ,'
.. ._. : '

·9-~o:q~:re_ c:a" HJIH ,, Tp5!6Ba ,n:a Hayqa ,[()KOHM ,n:a ce orJie)K,n:a H Ha ,n:BeTe cTpaHn, Koraro
-~~~[~~-~ yniII(ara". Tpy,n:HoCTTa B'b3HHKBa, Koraro H3IIOJI3Bare ,, Tp5!6Ba" HJIH ,,6H Tp5!6Ba-
f~~#Lfr'a_ ce rrpHHYJJ:HTe ,n:a orrpaB,n:aeTe TB'bp,n:e BlICOKHTe CH caMOHaJIO)KeHH oqaKBaHH5I:
' "~:Vi: -~
i:; P~?~a BHHar:a ,n:a 6n,n:a MHJI H BeJJ:'hP c ,n:pyr:are, BnrrpeKH qyBCTBaTa cH".

:fb~6Ba
~~ti~ ~:>·
,n:a 6'b.[(a HaII'bJIHO KOMITeTeHTeH".
. .
e ,* :,'Tp5!6BaJIO .[(a 6n.[(a ,,C'bBopIIIeH" C'bnpyr, po,n:HTeJI, JII060BHlIK, I1plI5ITeJI, CJIY)KHTeJI,
-~!-'er
c:i% , y,n:eHT ... - "
:f.~f{~\~~\.··
ff1}~6Ba .n:a pa3qnraM H3I(5IJIO Ha ce6e c:a".
-r•\:< '-.
:'.\',x 6n Tp5I6BaJIO HHKOra -.n:a ce lfYBCTBaM yMopeH UJIH 6oneH".
·Y<. ~ , ..

'j ; 6n Tp5!6BaJIO ,n:a lI3IlIITBaM HeraTIIBHlI

..... :.···.
eMOI(lIH KaTO fH5IB lIJilI 3aBHCT" .

'., .~ _Tp5!6BaJIO ,n:a lIMaM IIOCTlI)KeHH5I, KOHTO ,n:a MII oc:aryp5IBaT CTaTyT H/lIJilI 6oraT-
;('CTBo". /
·:~'; ;·.:

~JJk_6H
~~-~~'., ,,; ;:>· .
Tp5!6BaJIO ,n:a ce IlO,U.[(aBaM Ha nplICT'bIIlI Ha rraHHKa".

' fm.
;·:: i
~ora He
· :i..
forna ,n:a ce cTpaxyBaM".
.
.v.....··:,. .-_;,

,:~\CH HaJiaraTe IIO.l(06HH Hem:a, C'bC CHrypHOCT m:e ce 'I)'BCTBaTe TpeBOlKHH H Hanper-
f?_cBeH TOBa, rro,n:o6HH TBop,n:eHlI.5! HaMaJIJIBaT caMoyBepeirncTTa lI caMOlfYBCTBlieTO
-~~1r:r<aro IlepcpeKI(HOHHcT'bT BH Ka)Ke KaKBo -6H Tp5I6Bano ,n:a rrpaBHTe, KpHTHK'bT BH
};1~Pa B K3KBa CTeIIeH He ce crrpaB5ITe.
 230 E,aM'bHJJ: EOPH lfA CE CIIPABHM c TPEBOJKHOCTTA 11 <l>OEHHre

KaK .n:a pa36epeTe Kora rro,u:o6mr TBnp,u:emur ca yMeCTHH H Kora oTpa35IBaT CTpecHpau
JIOllI HaBHK? B CB05ITa KHHra Ce6ey8a:>1ceHuemo* Mano MaKKHii H ilaTpHK <I>eHHHr Ol!ep~
TaBaT qeTHpH KpllTepH5I 3a TOBa Kora ,,for Tp5I6Bano" OTpa35IBa ,,3,D;paBOCJ10BHII" CTaH~ap.
TH H Kora - He3npaBOCJ10BHH:

1. PoBKaB ;rn e CTaH,n:apTbT - c .n:pynr ,n:yMH IT03BOJI5IBa JIH H3Kmoqemrn IIJIH e CKOBau
II BCeo6XBaTeH?

2. Bbpxy mrqmrn BH OITHT J1H rroqHBa CTaH,n:apThT HJ1H e ,,HaCJJe,n:eH" OT po.runeJIHTe Bil
6e3 H5IKora .n:a cTe ro 110,n:naraJIH Ha cnMHeHHe? '

3. PeaJJHcrrrqeH JIH e cTaH,n:apTbT (B3HMa JIH 110.[.( BHHMaHHe BCHqKII Bb3MmKHH rrocnen·
CTBH5I OT IIpHJiaraHeTo MY) HJIH rroqHBa Bnpxy rrpOH3BOJIHO qyBCTBO 3a rrpaBHJIHOCT,
He3aBHCIDfO OT ITOCJ1e,n:cTBH5ITa?

4. )l{mHeytBbp)K,n:aBalL( J1II e CTaH,r.i:apnT (B3HMa JIH ITO,[( BHHMaHIIe IIOTpe6HOCTllTC }I

qyBCTBaTa BH) HJ1H orpaHIIqaBa )!(lIBOTa (IffHOpHpa rrorpe6HOCTHTe II qyBCTBaTa nu)?

KoraTo 3a6eJie)KHTe, qe CH Ka3BaTe ,,A3 Tp5I6Ba" HJIH ,,A3 CbM .IJ:Jib)KeH", MO)I(erc JlJ
o~eHHTe yMeCTHOCTTa Ha BbTpellIHH5I CH MOHOJIOr CbrJiaCHO Te3H KpiuepHH. Pa3MHHana·
HeTO .n:opH c emrn OT T5IX e .D:OCTaTbqHo, 3a ,n:a XBbpJIH cepH03HO CbMHeHHe Bbpxy pa3yM·
HOCTTa Ha .n:a.n:eHOTO TBbp,n:eHHe. IlOMHCJieTe Bbpxy CJie,[(HH5I rrpHMep:

Eu mpJL6ea.w: ,,EH rp5I6BaJJO BHHarH ,n:a ~bM MHJI H II03HTHBeH c .n:pyrIITe".

Banpoc: ,,CaM JIII CbM ce y6e,[.(HJI B TOBa HJIH CbM ro rrpHeJJ 6e3npc·
KOCJIOBHO OT pO,[(HTeJIHTe MH? ToBa B3HMa J1H rro.n: BHHMallllC
IlOTpe6HOCTHTe H qyBCTBaTa MH IIJIII fH HfHOpHpa?

KoHmpamBapornue: ,,M05ITa MaiiKa Mii rrpe,[.(a,[.(e IIOCJiaHHeTO, qe 6H Tp5I6BaJIO nu·

Harn ,u:a 6b,n:a MHJI, He3aBHCHMO or CIITya~IrnTa. Co6cTBeHl!lH
MH OIIHT Me Hayqn, qe H1'4a MOMeHTH, KOfaTO e JIH~eMepHO ;1l
··,..,_ ·;
:- . -;·~~

ce ,n;np)!(a TaKa. Tomi ,,6H rp5I6Bano" CblL(O TaKa ttrHopnpa no·

Tpe6HOCTHTe H qyBCTBaTa MH, Tbll KaTO HMa MOMeHTH, KoraH)
10~
He MH ce HCKa ,[(a 6n,n:a Be,n:'hp H MHJI. lfaBo,n;: lliMa HHJUO JIOU :·· .

HeBHHarII ,n:a CbM MIIJI H Be,[(bp.

Ynpa>KHemrn:
06bpHeTe BHIIMaHHe KOJ1KO qecTO CII Ka3BaTe ,,Ell Tp5I6BaJIO .ri:a HarrpaB5I ToBa", ,,,ri,-lJ·
)!(eH CbM .ri:a HarrpaB5I TOBa" mrn ,,Tp5I6Ba" B xo,n:a Ha e,n:Ha ce,n:MH~a. 3a!1mrrere re3H rob~
33
,n:eHH5I OT Jl5IBara cTpaHa Ha cpopMyJI5Ipa. IfarroJI3Balire ropHHTe qerHpII KpinepmI, '_ .
)f\C:Hl ..
rrpoBepHTe Te3II TBbp,n:eHH5I, CBbp3aHH c rrpeKOMepHO BHCOKII H CKOBaHII caMoHaJIO .-
craH,n:apnI. ll3rromBaiiTe CoKparoBCKHTe Bbrrpoc:rr, 3a ,n:~
o6opHTe TB'hp,n:emrn:Ta, ca~ , ;";
3aHH c HepeaJJIICTHqHH oqaKBaHH5I 3a )!(IfBOTa. 3amunere KOHTpaTBbp,n;emrn OT ,u51 cH -- ::
crpaHa Ha cpopMyJ15Ipa.

* lT;HrnpaHoro Jarnamre me 6'h.ne rry6JurKyBaHO rrpe3 2009 r. OT MK JIMK (6en. H3.[(.).

 23 1
.,r:
~f{lp111HL1MOHl1 HaCOKH 3a lllj:leHTHCfnu.,t11paHe " o6opBaHe
f~a BbTpeWHl1SI MOHOnOr
~}J::\·: . : · -
-~\~g~ranrnmrnr BbTperneH MOHOJior He e muI(o rroBeqe or HarpyrrnaHe Ha caMoorpamI-
f~fun MHCJIOBHH HaBHrur. Mo)I(eTe .na 3arro"lfHere .na pa3pyrnaBare re3u HaBH1(~ Karo 3a-
1~~~are Kora BO,IJ;HTe HeKOHCTPYKTHBHH J(HaJI03:H C'bC ce6e CH H IIOCJie ru o6opBaTe - 3a
;'1. n blinTaHe B IIHC.MeH BHJ( - c IIO-II03HTHBHH H pa[(HOHaJIHH TBbpJ(eHH5I. Heo6XOJ(HM-O
'Jiat~~-JlTOfOJ(HIIIHO
·.:- ?p~ · .
IIOBTap5IHe, 3a ,[(a cy6eKTHBH3Hpare HaBH[(HTe 3a HeraTHBeH BbTpe-
.

~'MoH:onor; no C'hII(HH Ha"tfHH II(e ca Heo6xo,z:i;HMH rroBrapHHe H rrpaKTHKa, 3a .na ycBOHTe

WF . ·
(>HCTPYKTHBHH H rrone3HH MHCJIOBHH HaBH[(H.
·;. :. ·.
-~~t ·:~.

i- Jie,z:i;BaiiTe Te3H CT'bIIKH:

{!'.,;\:-:~' - -
;~-:~3a6eAR3Baume. ,,XBanere ce B rrpo[(eca" Ha HeraTHBHHH BnTperneH Mononor. Bnn-
f WaBaiiTe 3a CHTyal(HH, KOHTO HeraTHBHH5IT BbTperneH MOHOJIOr MO)l(e ,[(a BJIOIIlH.
·::FiY.' ,--
>~:1,l9eKH cny11aH:, KOraTO H3IIHTBaTe TpeBO:>KHOCT, BKJU01IHTeJIHO Ha"lfaJIOTO Ha rrpHCTbII
i:_LHa rraHHKa (na6mo,[(aBai1Te 3a BoHHa H KOfHHTHBHH H3KpHB5IBaHH5I KaTO Ha,[(1(eH5IBa-
~{lieio H KaTacrpoqmqHHTe MHCJIH).
~{~?i.:~::.
-
·:*_Koraro ce orracJIBaTe or Heo6xo.nHMOCTTa .na ce H3rrpaBHTe rrpe.n rpy.nHa 3a,n:a11a
i!{~~-~ ~ cpo6HHHa CHTyaI(H5I (OTHOBO BoHH'hT, Ha,[(1(eH5IBaHeTO H KaracrpocpH1IHHTe MH-
~~'{rl~ nrpa5IT ron11Ma ponH) . .

--i~¢#x~~m, KOfaTO ere ,z:i;orrycHaJIH H5IKaKBa rpelllKa H ere KpHTH1IHH KbM ce6e CH (Ha-
i~~-pnl-0,n:aBaiiTe 3a KpnTHKa n rrpeKoMepHoTo 06061.I(aBaHe, cpHJITpHpaHeTo n TB'hp.ne-
~~f.H!f~Ta c ,,6n rp116Bano").
·t:~¢*Y11an, Koraro ce l.fYBCTBaTe J(errpecnpann HJIH o6e3cbp11em1 (Tipcere )l{eprBaTa,
-~~~1(eH5IBaHeTo, KaTacrpoqm1IHHTe MHCJIH, qmnTpHpaHeTO H rrpeKOMepHOTO 0606-
~~BaHe).
s~'i~aI(~H, B KOHTO CTe pa3rHeBeHH Ha ce6e CH HJIH Ha ,n:pyrHTe (TnpCeTe KpHTHKa,
-II~~cpeKI(HOHHCTa H BC5IKO OT roperroco11eHHTe KOfHHTHBHH H3KpHB5IBaHH5I).
O(! ! ...- · .: r ••· ' •

-~~jy_an-tm, rrpn KOHTO H3IIHTBaTe 1IYBCTBO 3a BHHa, .cpaM HJIH CMyII(eHHe (rnpCeTe
~§0,.6eno IIepcpeKI(HOHHCTa II TB'hp,n:eHH11Ta c ,,6H Tp116Bano").
~\E\ ...-
~·~:1l~fi;e. 3a,n:aH:Te CH H5IKOH- OT cne,n:HHTe
JE.i>::.::- - .
BbIIpOCH HJIH BCH1IKH:
-
~'~,~~'?._CH Ka3BaM, 3a J(a ce 1IYBCTBaM ITO T03H Ha1IHH?"
~V-·· · '._. ·.
~-~~ct~~a JIH ~C~aM ,[(a CH rrpHl.fHIDI TOBa ?"
~~filHa JIH HCKaM ,n:a OCTaHa pa3CTpoeH?"
\'1f~t(·· .:-
t~9~9PnT Ha IIOCJie,IJ;HHTe ,[(Ba BbIIpoca e ,,He", rrpeMHHeTe KbM CT'hIIKa 3.
~~e rrpe,n:BH,[(, 1Ie IIOH5IKOra MO)l(e J(a OT~OBOpHTe c ,,,[(a". Mo)l(e HaHCTHHa ,n:a HC-
,~~tfaneTe pa3CTpoemr, BMeCTO J(a rrpoMeHHTe BbTpellIHH5I MOHOJIOf. qeCTO rrpH1IH -
_
F H3IlHTBaTe CHJIHH 1IYBCTBa, KOHTO He CTe CH II03BOJIHJIH ,n:a H3pa3HTe HaII'hJIHO.
 232 E)J;MbH,D: EOPH J(A CE CIIPABHA1 C TPEBO)J(HOCTTA H <POEHJffE

06rrqaiirro e ,n:a ocTaHern TpeBo)l(eH, rHeBeH mrn ,n:errpecrrpaH H3BecTHO BpeMe, Kora10
1f Ma
He HaIT'hJIHO OC'h3HanI H H3pa3eHrr CllJIHH qyBCTBa.
A.Ko ce qyBcTBaTe rrpeKaneHo p33CTpoerrrr, 3a ,n:a ce 3aeMeTe enc 3a,n:aqaTa ,n:a 11,n:eHru.
cprru:rrpaTe ll o6opHTe BbTpernmI5I MOHOJIOr, ,n;aiiTe CH Bb3MO)l(HOCT ,n;a OC'b3HaeTe II H3p;i.
3HTe qyBCTBaTa err. AKo HJIMa c Koro ,n;a rrr crro,n;enHTe, rrpo6BaiiTe ,n;a rH OITHilieTe B IlHen. -
HHK. Cne,n; KaTo ce ycpoKOHTe H cTe roTOBH ,n;a penaKcHpaTe, rrpeMHHeTe K'bM cne.n;Bamur~
CT'hilKH. (BH)l( I'Aaea 12 3a om:e HaCOKll H CTpaTermr.)
: ,[(pyra rrpHqHHa ,n;a IlO,D;,D;'bp)l(aTe TpeBO)l(HOCTTa CH e, qe H311HTBaTe CHJIHa IlOTpe6Hoc1-·)
-,n;a ,,,n;'bp)l(HTe BCHqKo rro,n: KOHTpon". lieCTO CTe Ha,n;u:eHHJill HJIKaKBa orraCHOCT HJIH ce DO;l• -
roTBJITe 3a Boo6pa)KaeMa KaTacTpocpa - n 3aToBa ocTaBaTe HarrperHaTn H 6,n;nTenmr, )~
_,n;a cn ocnrypnTe ycem:aHe 3a KOHTpon. 3a C'b)l(aJieHrre TaKa MO)l(e ,n;a 3acnnBaTe rranpe;;:c.
HlleTo CH, ,D;OKaTO CTllfHeTe ,n;o MOMeHT, B KOHTO YM'hT Bll rrperrycKa HeKOHTponnpye~to ff
Blle MllCJIHTe rroqnr caMo 3a orraCHOCTTa H KaTaCTpocpaTa. E,n;HHCTBeHHJIT H3XO,D; OT TO) i'
oMarhocaH Kpor e ,n;a ce OTrrycHeTe n ycrroKOHTe. Cne;.;i:Bam:aTa CT'hrrKa, penaKcaruuna, ~
Ba)l(Ha, 3a ,n;a MO)l(eTe ,n;a 3a6aBnTe yMa cn n ,n;a n,n;eHTncpnu:npate Mo,n;ennTe Ha Herarnn11H ~
BbTperneH MOHOJIOr.
.:.,_)f

3. ::;:~~~P::::~ec:::::n~:::~r:aM:~;;:;::::::~nq:::~ ~~:~a:rrH::r~~~~~;~ :. foi'~ •.

~f~~;=. :~~::I~;;:::i~f:::~:~~=;:~~:~~:~:;;!a~~~j~=z~;;:~i ~~;
0
1
······' =·I:_,
~~ ~::; ~~~~:~eA:aHH~~~~:~~~:::~~ :~:~~T;::;~:~K~b;~~~~~~~:~;~_r;~:::
KHTe cnyqa:a ca Heo6xo,n;HMH 15 ,n;o 20 MHHYTH ,n;'hn6oKa pena~caU:H5I qpe3 Kope~rn c;, ~ -
:._:,_·-._'.:._
t(t.f.J_!

,n;HrnaHe, rrporpecHBHa MycKynHa penaKcau:m1 HJIH Me,n;HTau:irn, TaKa qe ,n;a 3a6an1m ·; :. '~ 2
0 -1- ,.t':. .tv~~--.
TeMrroTo ,n;ocTaToqHo, 3a ,n;a 3a6eJie)l(HTe KaKBO en K33BaTe. Ai<o He cTe rrpeKaMll _- , ,. :.:-;,>.
:.. , , · ·;~~}';~
.

HarrperHaTH, Bep05ITHO IT(e y_crreeTe ,n;a OC'hIT(eCTBHTC Ta3H CT'hIIKa 3a MHeyTa-,UDC. __ c:. ~ .~v-~-~·, •
4.' 3anuzueme HeraTHBHHJI B'bTperneH MOHOJIOr, rrpe,D;H3BHKaJI TpeBO)l(HOCTTa, npHTC~!
HeHHeTO HJIH ,n;errpeCH5ITa. qeCTO e Tpy,n;Ho ,n;a ycraHOBlllll KaKBO ToqHo CH cu Ka3Bl-i
KaTO rrpOCTO MHCJIHili ITO Borrpoca. 3arrHCBaHeTO me BH IIOMOrHe ,n;a ll3.HCHHTe TOl{JfO ,
KOH TBop,n:eHHJI CTe CH Ka3aJIH. M3IIOJI3BaiiTe ,L(HeBHHKa Ha ,IJ;HccpyHKU:HOHaJIHlITe MB'
CJIH B ynpa)l(HeHHeTO cne,n; T03ll pa3,IJ:eJI, 3a ,n;a 3aIIHilieTe B'bTpelllHH.H Cll MOHOJlOf.
YcB05IBaHeTO Ha Ta3H CT'bIIKa H3HCKBa H3BeCTHa rrpaKTHKa. Ilpu uoeHmu¢u4upaHt· -~
mo Ha BompeUlHU.R MOHOJ102 e 8G:>ICHO Oa pa32pGHU4.Ume MUCAUme Om l/)"BCl11M' .
ctt ·
ma. E,n;HHH5IT HaqHH e rrnpBo ,n;a 3arrnllleTe caMo qyBCTBaTa H rrocne ,n:a pa3KP 11 -
rrpe,D;H3BHKaJIHTe rH MHCJIH. Ilo rrpaBHJIO OIIllCBaHeTO Ha qyBCTBaTa C'b,[(op.IKa JlP~ .i.'
H3p335IBam:H eMOU:HH, Karo ,,yrrnarneH", ,,HapaHeH'' n ,, T'b)l(eH", ,n;oKaro onncatff~ ;;;
· TB 'hp µrreHHC:f"'
eTO Ha BbTpelllHII5I MOHOJIOr He C'b,D;'bp)l(a TaKima ,n;yMH. H arrpHMep ,.
·'-

"liyBCTBaM ce rnyrraB ll 6e30TrOBOpeH" C'h,D;bp)l(a MHCJIH H qyBCTBa. rr i.O Moft\C ~· '

. ( TT " q)1JC~ •
:::
6'b,IJ;e pa3JIO)l(eHo Ha KOHKpeTHO qyBCTBO """1.YBCTBaM ce pa3CTpoeH !!Jin TZ
" T~ '
BaM ce pa3oqapoBaH") ll MllCJIHTe (IIJIH B'bTpemmrn MOHOJIOr), rrpe,D;!I3BHKaJ1 11 -:.:
qyBCTBa (,,A3 C'hM rnyrr-aB" HJIH ,,A3 C'bM· 6e30Tro:BopeH"). if ~<
Ero om:e e,n:HH rrpHMep: TB'bp,n;eHHeTo ,,TBop,D,e C'bM yrrnarneH, 3a ,n;a ro Han:;,~ ;.~
CMecBa qyBCTBOTO Ha CTpax c e,n;Ha HJIH IIOBeqe MliCJill. To MO)l(e ,n;a 6'b,n;e pa3Jl _.;;
 A 8 BbTPElllEH MOHOJIOI' 233

Ha qyBCTBOTO (,,YrrnarneH CnM"), Bb3HHKHaJIO OT HeraTHBHOTO TBnp,n:eHHe (,,ToBa e

HeITOCHnHo" Hn:H ,,He Mora ,[(a ro HarrpaB5!"). IlnpBO MO)J(e ,n:a ce 3aIIHTaTe ,,KaKBO
qyBCTBax?" n rrocne ,,KaKBn ~menu MHHaBaxa rrpe3 yMa MH, 3a ,[(a ce rroqyBcTBaM no
T03ll HatrnH?"
-~_k> -B:irnarH rrm. rneTe, qe eompeumufl!n MOHo.102 ce cocmou om MUCAU, a He om ityB-
~~{-~,
~ . ... cmea. .B rroBeqeTo cnyqaH Te3H MncnH ca ou;eHKH HnH rrpeu;eHKH 3a Bae HnH 3a CH-
_

~~___i'yaIJ;H51Ta. qyBCTBaTa ca eMOUHOHaJIHHTe peaKI{HH, 8o3HUKHQAU OT Te3H ou;eHKH H

':~.. rrpeu;eHKn.
~ ... ;""
-:r~. · ·

s:. f!oenmurftur1upaume euiJa Ha HeraTHBHH51 en BnTperneH MOHOnor (BonHa, KpnTllKa,

:~~~; )l{epTBaTa 11nn IIepcpeKu;nomrcTa ?). Cnrn:o TaKa rroTnpceTe K02HumueHu U3KpUBR-
}~f· ,eaHUR (KaTo Ha,[(UeH51BaHe, KaTacTpocpHqHocT, o6o6ru;aBaHe n ¢1mTpnpaHe). Cne,n:
f;;.V' KaTo ro rrpamne H3BeCTHO BpeMe, me 3arroqHeTe ,n:a Cn3HaBaTe BH,I.(_OBeTe HeranrneH
-~b'.~.v BnTpeIIIeH ,[(HaJIOf H KOfHllTHBHH H3KpllB5!BaHll51, K'.bM KOllTO CTe oco6eHO CKnOHHll.
!{} ··c rrpaKTnKa me 3arroqHeTe ,[(a rH H,[(eHTmpuunpaTe or:u:e rrpn 110.HBaTa nM.
,(6;-06opeme HeranrnHIDI Clf B'bTpe!IIeH MOHOJIOr c Il03IlTilBHil, pal(llOHanHll ll ce6eyT-
:, "-.~ ~ '13np)K,n:aBarn:11 TBnp,n:eHH.H. 0TroBopeTe Ha BC.HKO HeraTHBHO TBnp,n:eHne, KOeTO CTe
t~>)arrnca.JUI, KaTo Hanuweme rrpOTHBOIIOnO)KHO, II03HTllBHO TBnp,[(eHne. Te3ll KOHTpa.T-
'' ' ~i{\-;.· s'bp,n:eHH.H Tp5!6Ba ,[(a 6n,n:aT cpopMynnpamr rnKa, qe ,n:a He cn,n:np)Ka.T oTp.HUa.Hn.H, ,[(a
-. · > 6_n,[(aT B cerarrrno BpeMe n oT rrnpBo nnu;e, e,n:HHCTBeHo qncno. OcBeH TOBa Tp.H6Ba ,n:a
· J~/;~ ·.-__ ca oocmosepHu n ,n:a Bn xapeceam (c ):(pynr JlYMll Tp.H6Ba ,n:a ca Bll rrp.H.HTHn).
~i;:- ~ MHoro cnyqaH r:u:e Bll 6n,n:e OT rroma ,[(a ocrropnTe n o6opnTe HeraTnBHHTe TBnp-
J$\ ,n:eHn51 qpe3 CoKpaTOBCKHTe Bnrrpocrr, llocoqeHo rro-paHo B Ta.3n rnaBa.
~j;~> B ,n:pyrH cnyqaH r:u:e MO)KeTe ,[(a H3MHCnnTe II03llTHBHOTO KOHTpaTBnp,n:eHHe Be,n:Ha-
~{~L'": ·ra, 6e3 ,n:a rrpeMHHaBaTe rrpe3 rrpou;eca Ha pauHoHaJieH aHa.!1.H3. ToBa e rrpHeMn.HBO,
cnrra ,n:a B5!pBaTe B KOHTpaTBnp.n;eHneTO.

~f;npaJ1CHeftue: J(HeBHUK Ha OucrftyHKlf,UOHQJlHUme MUCAU

- ~~::~O-CJie,[(Bamarn CTpaHm~a IW 0 ucifjyHK/,/UOHll/lHUme MU-

me HaMepnTe !{HeBH UK a
:( ci3,n:a,n:eH OT AapoH EeK, e.n;nH OT rrrroHepuTe B n3cne,n:BaHeTo Ha BnTpeIIIHll.H MO-
_.pf
~~ - ~
To_ii e crreu;na.JIHO pa3pa6oTeH, 3a .n;a Bn rroMorHe ,n:a n,n:eHrnqmunpa.Te
.
.H o6op.HTe
.,~~i~_BHOTO MllCneHe. /{HeBHUKom Ha oucrfiyHKt{UOHQAHUme MUCAU e oco6eHO IIO,D:XO)::(.HI.IJ;
' ~~-~.eHTll, KoraTO CTe TpeBO)KHll, .n;errpecHpaHH, caMOKpllTllqHn HJlll pa3CTpOeHll 110 IDI-
· ~ifi:(pyr Hat.inH. Tp.H6Ba .na rrorrnnBaTe KonoHnTe oin.HBO Ha,n:.Hclio, KaKTO cne,n:Ba:
~~~y '. ·
r Cumya4uJI: OrrnIIIeTe c H.HKOnKO .IJ:YMll KOHKpeTHaTa C.HTyau;H.H, KOJITO BH e Ha.Ka-
fi~:pana' ~a ce LfYBCTBaTe TpeBO)KHH nnH pa3cTpoeHH. AKo caMo BnTpeIIIHHTe MHcnn,
~~;'· otJaKBa.Hll.H linH CIIOMeHH ca rrprrqnHaTa ,n:a ce pa.3CTpOllTe, OllllIIICTe TJIX .

.. ~~-- J!Mo4uu: Kon eMOUHll (Harrpn~1ep TpeBO)KHOCT, llOTllCHaTocr, cpaM) H311HTBaxTe, ,n:o-
;/: KaTo 6.SIXTe pa.3CTpoeHH? KonKO CIUIHH fovea Te3ll CMOUllll 110 CKanaTa OT 0 ,n:o 100?
J::ABmoMamu•mu MUCllU: TyK 3aITllCBaTe HeraTllBHliH B'.bTperneH MOHOJIOf, 3apa,L11I
:r· . . -~ v

f;;::· KOllTO ce qyBCTBaTe TpeBO)KHH, IIOTllCHaTII Hnll pa3CTpOeHn. IloM.HcneTe KaKBO

f ·· CH Ka.3BaXTe, KOraTo B'.b3HllKHaxa cnnHHTe Bil eMOI{Hll, H BHHMaBaiiTe ,n:a OT,[(en.HTe
 ,l,~
234 EJJ:MbHJJ: EOPH /{A CE CflPABHM C TPEBOJKHOCTTA H <POEHHTE
1;- . .
~·
I

I
,n:eiiCTBHTeJimITe MHCJIH, rrpeMirnaBaJIH rrpe3 yMa BH, OT rrpe,n:H3BHKamITe OT THX -
qyBCTBa. 3a,n:aiiTe en BbTipoca KOH MHCJIH BH HaKapaxa ,n:a ce qyBCTBaTe no T03ij
HaqHH. AKo rrpo,n:nn~aBaTe ,[(a ce qyBCTBaTe HanperHaTH mrn pa3cTpoeHn, ,[(OKaro
rrpaBHTe yrrpa)KHeHneTo, ,[(aiiTe CH BpeMe ,n:a ce oTrrycHeTe, rrpe,n:H ,n:a ce omITaTe .4a .::.

H,n:eHTmirnu:HpaTe BbTpenrnmr MOHOJIOr. Cne,n: KaTO ycTaHOBHTe KaKBO CTe cu Ka3Ba·

JIH, ou;eHeTe B KaKBa cTerreH B5IpBaTe B Hero: KonKo B5IpHo BH ce cTpyBa no cKanara
OT 0 ,n:o 100?

4. Pa4uoHaJZeH omzoeop: B Ta3H KonoHa 3arrmnere no3HTHBHH TBop,n:eHn5I, c KOHTO

II(e o6opIITe HeraTHBHH5I BbTpeUieH MOHOJIOr. IlOMHCJieTe KaK MO)KeTe ,n:a B'b3I1pHe· -
MeTe ITO-KOHCTPYKTHBHO, ce6eyTBbp)K,UaBaII(O- BlDK,IJ;aHe H 3arrmneTe TBop,n:emuna,
KOHTO rrpoMeH5IT HeraTHBHHTe BH MHCJIH. IlpH Heo6xo,n:nMOCT H3ITOJI3BaiiTe CoKpa·
TOBCKHTe BbITpOCH, 3a ,[(a o6opnTe HeraTHBHIUI BbTpeUieH MOHOJIOf. IIorpn)KeTe ce
HaHCTHHa ,n:a B5IpBaTe B IT03HTHBHHTe CH KOHTpaTBbp,II;eHH.5!. OcBeH TOBa ITOCOlfere
CTerreHTa, B-K05ITO B5IpBaTe B Te3H TBbp,II;eHH5I, no CKaJiaTa OT 0 ,n:o 100.
5. Pe3yJZmam: IlnpBO ou:eHeTe OTHOBO CTerreHTa, B K05ITO B5IpBaTe B HeraTHBHH5I Cl!
BbTpeUieH MOHOJIOf ( cne,n: Ka TO CTe HamrcamI IT03HTHBHHTe KOHTpaTBbp~emrn).

'.•:~t.:­
Cne,n: TOBa ou:eHeTe OTHOBO qyBCTBaTa, KOHTO CTe H3IlHTBaJIH, npe,n:H ,n:a HarrpaBHTC
ynpa)KHeHHeTO. KaKBa e HHTeH3HBHOCTTa Ha qyBCTBaTa BH cera no CKanara OT
100?
0 ,I(O
·I
• ...
~~J
3a6eJie)KKa: Ilpe,n:H ,n:a nonnJIHHTe /(HeBHUKa Ha oucffiyHK4uoHaAHume MUCAU, Hanpa·
J·:~ -
-:~ . ~ ~~.~·

BeTe noHe 50 KOITH5I 3a 6n,n:ern:a ynorpe6a.

AKo cepH03HO )Kenaere JJ,a npeo,n:oneeTe HaBHU:HTe CH 3a HeraTHBeH BoTpeI11eH MOHO·

nor, rrperropnqBaM BH ,n:a mnoJI3BaTe /(HeBHUKa Ha oucffiyHK4uo1w.11,Hume MUCflll eceKtJ·
OHeBHO B npo,n:bJI)KeHHe Ha noHe ,n:Be ce,n:Mnu;H. Cne,[( roBa ro H3TIOJI3Baiire BceKH II'bT, Kora·
1;· '.
P.··

TO CTe TpeBO)KHH, ITOTHCHaTn, caMOKpHTHqHH, rHeBHH HJIH pa3CTpOeHH rrpe3 cne,n:BalUlfTC

,n;Ba Meceu:a~ Heo6xo,n;HMH ca BpeMe H ycHJIH5I, 3a ,[(a 3anHcBaTe HerarHBHH5I B'brpemcll ,~1/k~1
MOHOJIOr Hape,n; c Il03HTHBHRTe KOHTpaTBbp,[(eHH5I, HO TOBa me ca ,n:o6pe OTIOJI30TBOPCllll
BpeMe H ycHmrn. MHoroKpaTHOTO ITHCaHe Ha .KOHTpaTBbp,[(eHH5I me BH IlOMOrHe ,n:a cy6cK·
THBH3HpaTe HOBH5I HaBHK ,n:a o6opBaTe HeraTHBHIITe MHCJIH ome npn Bb3HHKBaHeTO uM.
Cne,n: MeceI(-,n:Ba rnrcaHe me 3a6eJie)l(HTe KaK 3ai1oqBare ,n:a o6opBare HerarnBmrn Bbrpc·
rneH MOHonor aBTOMaTHqHo u 6e3 ycnJIH5I npH rro5IBara My. KyJZmueupaHemo Ha Hasw:a
oa o6opeame HezamUBHUme J\1UCJZU e eoHa om HaU-8G:JICHUme cmonKU, Kaumo .MO)JCC!11t'
Oa npeonpUeMame, 3a Oa Ce cnpaeume C mpeBO:JICHOCmma, KaKmO UC npucmanUJJlC llO
naHuKa.

- -------------.......----------~
 ::.... ; \~~ . :~ . \ ;• - . ' i .,
. ' to
'' '

C1uya.Q1u1: ~
,Ll;aTa EMO.QHH: AnroMaTHlJHH MIICJIH Pau;nommeH orronop: PeJyJITaT
OmurreTe: 1. KoHKpeTH3lipaihe 1. 3arrnrneTe aBTO- 1. Harrn:rneTe pa- 1. 0THOBO on:eHeTe
~
1. ,[(eliCTBHTeJIHOTO Cb6H- - Tb./KeH, TpeBO./KeH/ MaTnqHHTe MHCJIH, U:HOHaJieH OTI'OBOp . B~pa Ta CH B aBTOMa- ~
THe, ,D;OBeJIO ,n;o HenpH.HT- rHeBeH H T .H. npe,n;rnecTBaII(H Ha aBTOMa THqHHTe THqHHTe MHCJIH OT 0 ~
HHTe eMOU:HH HJIH 2.I1HTeH3HBHOCTTa eMOU:HHTe. MHCJIH. ,n:o 100. §
2. IloTOKa OT MHCJIH, Ha eMOU:H.HTa OT 1 ,n:o 2. On:eHeTe B.HpaTa 2. On:eHeTe B.HpaTa 2.KOHKpeTH3HpaliTe
cl>aHTa3HH HJIH CTIOMeHH, ' 100. CH B aBTOMaTHqHH- CH B pan;HOHaJIHH.H H on:eHeTe Bb3HHK-
~
~
,D;OBeJIH ,n;o HenpH.HTHaTa Te MHCJIH OT 0 ,n;o OTrOBOp OT 0 ,n:o HaJIHTe B pe3yJITaT ~
eMOU:H.H. 100. 100. eMOU:HH OT 0 ,n:o 100.

1fJ-tcmpyK4uu: KoraTo ycenITe HenpIDITHa eMou;IDI, o6'hpHeTe BHMMamre Ha npe,nM3BMKa.rraTa JI crrryal(llir. AKo eMOl(HJITa e B'h3HMKHa.rra,
,noKaTO CTe pa.3MMIIIJI5IBa.JIM, cpaHTa.3lipa.JIM M T.H., o6'hpHeTe BHMMaHMe Ha aBTOMaTM'Y:Hli'l;'e MMCJUI, CB'hp3aHM c Ta.3M eMOl(IDI. 0T6eJie)l(eTe CTe-
neHTa, B K05ITO B5IpBaTe B Ta.3M MMC'hJI: 0= HHKaK; 100 = HaTI'hJIHO. IlpM Ol(eHJIBaHe liHTeH3MBHOCTTa Ha eMOl(MJITa 1= cna6a; 100 = B'h3M0)l(H0
N
VJ
HaH-HHTeH3liBHa. Vl
236 E,lJJvfbH,[( EOPH !{A CE CIIPABJJM C TPEBO)J(HOCTTA 11 </JOEHHTE

npeKpaTHBaHe Ha HeraTlllBH fll.H BbT peweH MOHOJ10r:

KpaTKa cjlopMa ·w.· ·..
0'§i

I
.~..· .·..
I13IIOJI3BaHeTO Ha /(He8HUKQ HG OUC(/5yHKlf.UOHGJ1HUme .JlttUCJlU II(e HarrpamI MHOro 3a
" .
rrpeo.n:omrnaHCTO Ha OTKOJICIIIHHTe MHCJIOBHH HaBI·HJ;H, KOHTO rropa)KJJ:aT TpeBO)KHOCT, IlO·
THCHaTOCT H HIICKO ca~rntzyBCTBne. B MHOfO CHTyal(HH o6aqe MQ)Ke .n:a He pa3rronaraTe
ri
HIITO c BpeMeTO, HHTO c Bb3MO)KHOCTTa ,[la 3aIIHIIIeTe HeraTHBHHTe MHCJIH H II03HTHBHI1Te
KOHTpaTBbp,UeHH5I. I13IIOJI3Baihe cne,UHIITe rpn CTbIIKH BHHarH·, Koraro ncKare .n:a rrpeKpa- --,]
TIITe HeraTHBHHTe MHCJIII ,,Ha MOMCHTa".

1. 3a6e.1UJ1ceme, qe BO,[lHTe HeraTHBeH BbTperneH MOHOJIOf. Haii-ITOJJ:XOJJ:5III(H5IT MO·

MeHT ,[la ce YJIOBHTe, l:Je BO,[lllTe HeraTHBeH BbTperneH .n:uanor, e KOfaTO CTe TpeBO)!(·
HH, IIOTHCHaTH, ca~fOKpHTilqHH HJIH pa3CTpoeHH .

2. Cnpeme. 3a.n:aihe CH H5IKOll OT CJie,[lHHTe BbIIpOCH HJIH BcnqKn:

,,KaKBO CU KG38G.H, 3G iJa Ce 4YBCm8GM no m03U HGllUJ-t? tr

,,HaucmUHG JlU UCKGM Oa CU npUllUHJWGM moea? tr

~,HaucmUHG JlU UCKGM iJa ocmaHa pa3cmpoeH? rr

3. Pe.rwKcupaume w1 u 011u1.rzeqeme BHUAta1-memo cu. 3a .n:a crrpere BJiaKa Ha Herarnn·

HRH BbTperneH MOHOJIOf, Tp516Ba ,[la CMCHHTe CKOpOCTHTe. :rn;e ro IIOCTHrHeTe KaTO
3a6aBHTe TCMIIOTO l:Jpe3 ,[lbJI60KO KOpeMHO ,[lHIIIaHe UJlU KaTO HaMepHTe Haq1rn •.na
OTKJIOHHTe yMa CII OT HeraTHBHHTe MHCJIH. qeCTO (/5u3uitecKama OeltHOCm (KaTO
crropT, TaH[(ll HJIH ,[lOMaKHHCKH 3a.n:aqif) e Hali-.n:o6pOTO cpe,UCTBO 3a OTKJIOIDIBa!IC
Ha BHHMaHHeTO, Tbll KaTO BH rrpeHaCOl:JBa OT rnaBaTa KbM T5IJIOTO. ,apyrH cpopMH 3a
OTBJIHqaHe Ha BHHMa1rneTo ca pa3rOBOpbT, qereHeTo, xo6nrara .II urpHTe, Kacernrc
c penaKca1(II5I H MY3IIKaTa.

Karo anrepHanrna Ha ,[lnJI60KOTO ,[{HIIIaHe If OTBJIHqaHeTO Ha BHHMaHHeTO MO)l(CTC

,[la ll3IIOJI3BaTe TeXHHKH 3a CI1HpaHe Ha MllCJIHTe KaTO ll3BHKBaHeTO Ha ,,CrrpH!" HJlll
,,Maxaii eel", TporrnaHeTO c KpaK HJIH p513KOTO ,UpnIIBaHe Ha nacTHK Bbpxy KHTKaTa DH.

BmKTe IlpU!lOJ/CeHue 2 3a rro-rro.n:po6eH CITHCbK Ha MeTO,[lHTe 3a OTBJIHqaHe Ha BHH ·

MaHHeTO BH OT TpeBO)KHHTe MIICJIH H 6e3ITOKOHCTBOTO.

~enraHa T03H pa3.z:i:en e .n:a BH rrpe,UJIO)KII y;:i:o6HH Haqum1 3a rrpeKpaT5IBaHe Ha Hera·

. 13
THBHH5I BnTperneH MOHOJIOf ,,Ha MOMCHTa". HeroBaTa 1.(CJI He e .n:a 3aMeCTII rmcaHeTO l '
KOHTpaTBnp):(eHH5I IIJIII H3ITOJI3BaHeTO Haf,(He8HUKG HG OUC(/5yHKLfOHGJlHUme MUCJZU. Ca~W
· · ere
Ka TO H3IIOJI3BaTe J(HeBHUKa II ce yrrpmKH5IBaTe B rrpO.IJ:bJI)l(eHHe Ha ce,[{Mll[(H, l[(e 3anotJH
· . or
ecpHKaCHO ,[la rrpOMCH5ITe OTKOJieIIIHHTe HaBHL(H 3a HeraTHBHO MHCJieHe, rrpe.IJ:H3BI1KaHO
IIOJJ:liH):(HBH,[{YaJIHOCTHTe If KOfHHTIIBHHTe H3KpHB5IBaHH5I, OITIICaHH B Ta3II rnaBa.
~- .
g\ B'bTPEfilEH 1\fOHOJIOI' 237
;.;-.- ~---------------------------------

.. ·
:r:,,
'flpotieTeTe OTHOBO pa3,UeJia ,,lliKOH OCHOBHH cpaKTH 3a BbTpernmuI MOHOJIOr", 3a JJ:a
~ahop,D:HTe pa36HpaHeTO CH 3a aBTOMaTH11HaTa rrpHpOJJ:a Ha BbTpernmrn: MOHOJIOr H
pOn5ITa MY 3a rroJJ:,n:'bp)KaHeTo Ha cpofornTe H rrpHCTbIIHTe Ha rraHHKa.
~~~~>-. .
~U103HaHTe
-. v . - .

ce c qeTHpUTe IIOJJ:HH,[(IfBHJJ:YaJIHOCTH, KOHTO JJ:OIIpHHaC5IT 3a HeraTHB-

'tttJ BM BbTpernen Mononor: BonHa, KpHTHKa, )l(eprBaTa H IIepcpeKJJ;HOHHCTa. Orr-
.,.·f)ie]iere pOJrnTa HM BbB BCeKH,[(HeBHH5I CH )l(IfBOT KaTO IIOII'bJIHHTe cpopMyJI5IpHTe B
'4"i:~pa)!(HeHHeTo ,,KaKBO BM Ka3BaT BanrnTe ITOJJ:HHJJ:HBHJJ:Ya.JIHOCTH?" CneJJ: TOBa 060-
lhe HeraTHBHH51 BbTperneH MOHOJIOr Ha BC5IKa IIO,[(HH,[(IfBHJJ:yaJIHOCT c II03HTHBHH
(~'i>p,nemuI. Ilperrpoqnra:ihe II03HTHBHHTe CH TBbp,[(eHH5I BCeKH ,n:eH B rrpOJJ:bJI)Ke-
~\~e Ha ce,n:Mm~a H rn 3arunrreTe Ha KaceTa, 3a JJ:a MO)l(eTe JJ:a rH cnyrnare B KonaTa
) li ,UOKaTO 3aCIIHBaTe Beqep.
t(~iipaBeTe CIIUC'bK Ha BCHqKHTe CH cpoforn H JJ:pyrH KOHKpeTHH CTpaxoBe, rrocne fH
,~·b,npe,neTe crrope,n: cTerreHTa Ha rrpeJJ:II3BHKBaHH5I ,[(HCKOMcpopT. IIorr'bJIHeTe <PopMy-
~"!!P.·a ·Ha mpeeo2ama 3a BC5IKa OT HaH-TPYJJ:HHTe CH cpofom HJIH cTpaxoBe. 3arrmrreT_e
-~,~~neH5IBallI;HTe H KaTacrpocpHqHH MHCJIH, KOHTO IIO,[(,[(bp)i(aT CTpaxa. CneJJ: TOBa
op9peTe Te3H HeraTHBHH ?vfliCJIH C IIO-pa3yMHH H II03HTHBHH KOHTpaTB'bp,[(eHH5I~Ha­
~pa~ 3aITHIIIeTe HaqHHHTe, no KOHTO ru;e ce crrpaBHTe, aKO OHOBa, OT KOeTO ce 6oHTe,
~~#bnma ce cnyqH .
.,~ ;:,;~~THcpHu;Hpaihe If o6opeTe ,npyrHTe BHJJ:OBe KOfHHTHBHH H3KpHB5IBaHH5I, KOHTO
'v. p*e··~a 3acnnBaT 6e3rroKolicTBOTo H TpeBO)l(HOCTTa BH. IfarroJI3Baihe </JopMy.11.Rpa
:#-~1!_02HUmU8HWne U3KpU8R8GHUR, 3a ,na HaMepHTe rrpHMepH 3a o6o6ru;aBaHe, cpHJI-
-~.;~pa.He, eMOIUIOHaJIHU pa3Cb)K)l;CHH5I H yrroTpe6aTa Ha ,,6H Tp5I6Bano" B MOMeH-
.E (i<oraTo CTe TpeBO)!(HH, ITOTHCHaTH, caMOKpHTH1IHH HJIH pa3CTpoemI. Cne,[( TOBa
-~~:omBa:ihe CoKpaTOBCKHTe B'bIIpocH, 3a JJ:a 06op1ue H3KpHBemne TBbpJJ:eHH5I H
-~~~!JIIIeTe C'bOTBCTHli I103UTHBHH KOHTpaTBbp,[(emur.
·°'7 : - ~ .. :. . . .: .

',-l~II03HaHTe ce c IIIeCTTe CT'bIIKH 3a H)l;eHTHcpHu;HpaHe H o6opBaHe Ha HeraTHBHH5I

~~!~erneH 1) 3a6e.11.e:Hceme; 2) Cnpeme; 3) Pe.1zaKcupaume H 3a6aBeTe
MoHonor:
.~~1i9To; 4) 3anuweme HeraTHBHHTe TBbpJJ:eHH5I; 5) HoeHmurj5u4upaume C'bOTBeT-
.;.y~Ta IIO,UHH)l;HBU,nyaJIHOCT HJIH KOfHHTHBHO H3KpHB5IBaHe H . 6) 06opeme BC5IKO He-
~:~:i~BHO TB'bp,n:eHHe c pauJIOHaJIHa, rro3HTHBHa anrepHaTHBa. Cne,[( KaTo HarrpaBHTe
*irpa)!(HeHH5ITa, CB'bp3aHH c IIO,[(HH,[(HBH,[(yaJIHOCTI:fTe, <PopMJ.11.Rpa Ha mpeBozama
-~·9py2ume K02HUmUBHU U3KpU8R8GHUR (KoeTO 6H Tp5I6BaJIO JJ:a OTHeMe H5IKOJI-
,;~¢e.n:MHJJ;H), IIOCBeTeTe IIOHe oru;e ,[(Be CeJJ:MHJJ;H Ha BCeKH,[(HeBHOTO ITOII'bJIBaHe Ha
«~:~~UKa Ha OUCf/JJHKtfUOHG.11.HUme MUC.11.U. 3a JJ;eJITa HarrpaBeTe OKOJIO 50 KOIIH5I Ha
ii.~.~HUKa H 3a 6b,n:eru;a yrroTpe6a. TyK cepH03HHTe ycHJIH5I OT Barna CTpaHa HCTHH-
~i~~:_~:; ~e BM ce OTIIJiaT5IT. .

'ci(~_?JI3BaiiTe ,,KpaTKaTa cpopMa" 3a rrpeKpaT5IBaHe Ha HeraTHBHH5I B'bTpeIIIeH MOH0-

1L~~faTo )!(CJiaere 6'bp3o ,n;a crrpeTe BJiaKa Ha HeraTHBHMTe MHCJIH.· IloM~eTe, qe
~.He. 3aMecrna yrrpa)!(HemrnTa B 2, 3 H 4 no-rope.
 .J

238 E,[(MbH,[( EOPH PA CE CllPABHM C TPEBOJKHOCTTA 11 cJJOEf1f1T£

r.;
Barlow, David, and Michelle Craske. Mastery of Your Anxiety and Panic. Albany, N.Y.:
Graywind Publications, 1989. (See especially chapters 7, 8, and 9.)
Beck, Aaron T. Cognitive Therapy and the Emotional Disorders. New York: Meridian
1979. . I
,: ~~~----i

Beck, Aaron T., and Gary Emery.Anxiety Disorders and Phobias: A Cognitive Perspective. New · · 1
~ :: :'~·- 1

York: Basic Books, 1990. (This book is primarily intended for helping professionals.) · .• ;.·.- ,. +·
Burns, David. Feeling Good. New York: Signet, 1981. (The classic popular book on cogniti\'e ·, .-:"
distortions.) ,r :/;. .,
Helmstetter, Shad. The Self-Talk Solution. New York: Pocket Books, 1987. <f: <:·~--J

[.~~
_ _ _ What to Say When You Talk to Yourself. New York: Pocket Books, 1982. (Both or
Helmstetter's books are timely and easy to read.)
McKay, Matthew, Martha Davis, ·and Patrick. Fanning. Thoughts & Feelings: The Art ...
of Cognitive Stress Intervention. Second edition. Oakland, Calif.: New Harbinger :, . \ 1
Publications, 1998. :"~ .J
-··.
,:·..:.·
. t_:; :
McKay, Matthew, and Patrick Fanning. Self-Esteem. Third edition. Oakland, Calif.: Neu· " .'~', ...,
Harbinger Publications, 2000. l '~~~
Wilson, Reid. Don't Panic: Taking Control of Anxiety Attacks. Revised edition. New York:
HarperCollins, 1996.
 Ilo rpemHM y 6e)l(AeHMH

t'~: · ..
v<.::::.~

"~p!m Beqe CTe CH 3a,n:aJIH B'hrrpoca ,,OTK'h,n:e H,n:Ba HeraTHBHH5IT B'hTpeIIIeH MOHO-
~~)~()Beqero cnyqaH e B'h3MO)KHO ,n:a rrpocne,n:mu HeraTHBHOTO MHCJieHe ,n:o rro-,n:'hJI-
y~§~p;eHH5l HJIH BH)K,n:amrn: 3a ce6e cu, 3a ,n:pynITe H 3a )KHBOTa no npHHI(HII. I1om1-
;lpii~:Iar Te3H rrpHHIJJfl1Hll Bll)K,D:aHH5I "c~eHapuu"' ,,KmoqoBH B5IpBaHirn"' ,,)KH3HeHH
~~~\.\,rrorpeIIIHH B5IpBaHm1" llJIH ,,rrorpe.IIIHH y6e)K,[(eHH5l". ,[(oKaTO CMe H3paCTBaJIH,
-~~~}n ycBOHJIH OT po,n:ureJIHTe, yqHTeJinTe H BpbCTHllI(HTe CH, KaKTO li OT o6mecTBO-
t>'f~.H.no. 06HKHOBeHO Te3ll y6e)K,n:emrn ca TOJIKOBa rrpHC'hll.(H Ha MHCJieHeTO HH,
~1~.':..:.:·· .
qe
:,~-~-e rH pa3II03HaBaMe Karo BRpBaHUR - rrpocro rH rrpHeMaMe 3a ,n:a,n:~HOCT H rrpe,n:-
:~~e t:\fo - orpa351BaT peanHocrra. IIpn:Mepu 3a rrorpeIIIHHTe y6e)K,n:eHH5I, KOHTO MO)Ke
i ef ca ,,A3 CbM 6e3CHJieH"' ,,)KHBOT'hT e 6op6a" HJIH ,,BHHarH Tp516Ba ,n:a H3rJie)K,n:aM
·;x:µa~ ce ,n:'hp)Ka Muno, He3aBncnMo KaK ce qyBCTBaM". B H,n:e5ITa 3a norpeIIIHHTe
\} : ..... :' "
~I;!~~- H51Ma
HHII.(0 HOBO - TOBa HMaT rrpe,n:BH,n: xopaTa, KOraTO roBOp5IT 3a ,,Harnaca
·fok,ziaHe". . .
:if:;;it~!~~ -~ . .
-'f~fUIMa CTerreH rrorpernmITe y6e)K,n:eHII5! CT05IT B OCHOBaTa Ha TpeBO)KHOCTTa, K05ITO
E:~T~,l_l{aKTO Ka3aXMe B rrpe,n:1mrnaTa rn:aBa, BHe rrpe,n:H3BHKBaTe TpeBO)KHOCTTa KaTO
:~?{#_ali-JIOIIIOTO (aMH aKo), MbMpHTe ce (caMOKpHTHqHo MHCJieHe) li ce npHIIIIIOp-
5~Q!.fOBap51Te Ha Hepa3yMHH ll3HCKBaHIDI H oqaKBaHH5l (rrepcpeKI(HOHliCTKO MHCJie-
,~£~:8iiara Ha Te3H ,n:ecrpyKTllBHH MO,n:enu Ha BbTpeIIIHH5l MOHOJIOr CT05IT norpeIIIHH
~:·.,: -;c: .... .

~QR:?KeHH5I 3a ce6e CH H 3a )KifBOTa.

~~~-_9neCTHTe ,n:ocra 6e3IIOKOHCTBa, HarrpnMep, aKo_ce OT'hpCHTe OT npe,n:noJIO)KeHH-
~s.!~Ba ,n:a ce 6e3IIOK05I 3a rrpo6neMa, 3a .n:a MO)Ke TOH ,n:a H3qe3He". IIo C'hll.(H5I HaqHH,
"':·>· ~.:-:> ·

,,.-~_qrnare rro-yBepeHH H curypHH, aKo 3aXB'hpnure rrorpeIIIHH y6e)K,n:eHR5l Karo ,,He

JJtali:(o-, aKO He ycrre51" HJIH ,,He CTpyBaM HllII(O, aKO ,n:pyrHTe He Me o6HqaT H o,n:o-
":9 _
!HOBO - )KHBOT'hT II(e 61>,n:e H3II'hJIHeH c MHOfO rro-MaJIKO CTpec li Harrpe)KeHHe,
..~·..:!ffolire OT y6e)K,n:eHHeTo ,,Tp5I6Ba ,n:a ro HarrpaB51 C'hB'hpmeHo, HHaLie H3o6mo He ·
-~~a rrpo6BaM~'. II(e IIOCTHrHeTe fOJUIM Harrpe,n:'hK B C'h3,n:aBaHeTo Iia IIO-CIIOKOeH
~!9 pa60THTe Bbpxy rrpOM51HaTa Ha y6e)K,n:eHH51Ta, KOHTO yBeKOBeqaBaT TpeBO:>K-
~~ · . .

~.~triorpeIIIHHTe y6e)K,n:eHH51 BH rrpeqar ,a:a IIOCTllfHeTe Hali-Ba)KHHTe -_CH :>KHTeHCKH

Jt~~'t~-- MornH OII(e cera ,n:a ce 3amITaTe ,,KaKBO HaHcnrna HCKaM B )KHBOTa? KaKBO
~:-*Tan ,n:a HarrpaB51, aKo 3Haex, qe H5IMa ,n:a ce rrpoBan5I?" Or,n:enere H5IKOJIKO MH-

239
 240 E,[(M'bH,[( EOPH J(A CE CIIPABHM C TPEBO)f(HOCTTA H <P0Elff1T£

HYTII .ua IlOMIICJIIITe cepH03HO Bbpxy TOBa H HamuneTe OTfOBOpa CH B rrpOCTpaHcTB010

OT,[(OJiy. (ll3ITOJ13BaHTe OT,UeJieH J1IICT, aKO HMaTe HY)K.IJ:a OT IlOBeqe M5ICTO.)
. I1 TaKa, aKo Bee OII(e H5IMaTe )KeJiaHOTO, 3(:1..IJ:aHTe CH rrpOCTH5l Bbrrpoc ,,3all(o He? ..
H36poiiTe rrpHqHHIITe, 3a KOIITO ce cemare, B rrpOCTpaHCTBOTO OT.IJ:OJJY HJ1H Ha OT~en~!i
JIHCT.

.- . ·, ·
:.. ~.-· .

)::(oKaro ere rrpaBnmI ropHoTo yrrpa)l(Hemie, MO)Ke for ere OTKpHnH orrpe.n:enemi y6c;;;·
I
·1··
,n;emrn HJ1H rrpe,n;ITOJ10)KeHH5I, KOHTO ca BH rrpeqHJJII. BepHII J1II ca Ha.IICTHHa Te3II rrpe.uno·
JJO)KeHmr? IlpHMepR 3a rrpe,n:rrono)KeHH5I, KOHTO rrpeqar Ha xopaTa, ca: ,,He Mora .na C;J
I103BOJUI ,n;a IIMaM )KeJiaHOTO"' ,,lliMaM BpeMe .n:a rrpO,D;bJJ)Ka o6pa30BaHIIeTO CH II .na yt! j
crreIUiaJIHOCTTa, K05i:TO Me HHTepecyBa" HJ1H ,,lliMaM Heo6xo,n;II.MII5I Ta.JiaHT, 3a ,n;a ycncf'. --,. ·-:-,-,
Ha ITO-IIO,[(Cb3HaTeJIHO paBHIIII(e MO)Ke ,UOpII qyBCTBaTe ,,He 3acJJy)KaBaM .n:a IIMaM OHoa:i. ·;;; : ~ ..
KOeTO HaIICTIIHa )KeJia5I". HIIK05I OT Te3II II,IJ:eII He OTpa35IBa 3a.IJ:bJ1)KHTeJ1HO IICTHHCKnfii
rrpIIpo,n:a Ha peaJIHOCTTa - BCHqKII Te BKJIIQqBaT rrpe.n:noJJO)KeHil5I, KOHTO Morar .n:a ce O~J' : .. l .J
)KaT rrorpeIIIHII, aKo 6'h,n;aT IIO,[(JIO)KeHH Ha rrpoBepKa. qeCTO BIIe He OC'b3HaBaTe Bb3,D,eficf ·

1
BIIeTO Ha Te3H rrpe,UIIOJIO)KeHH5I Bbpxy IIOBe.n:eHIIeTO BH, ,n;oKaTO H5IKOH He BII ro I10C0411.
IIorpeIIIHHTe y6e)K,n;eHI15I qecro orpaHHqaBaT caMoqyBCTBHeTo II ce6eyBa)Kem1ero ei
MHoro OT Te3II y6e)K,UeHII5I BKJIIoqBaT H,n;e.HTa, qe caMoqyBCTBHeTO BII 3aBIICII OT HelllO Ul"
BbH Bae KaTO COI(HaJieH CTaryT, 6oraTCTBO, MaTepHaJIHII rrpHTe)f(aHII5I, HeqH5I mo_6oB lLi i "
o6II(eCTBeHoTo o,n;o6peHIIe no rrpHHI(HII. AKo HHMaTe Te3H Hema, H5IKaK cH B5IpBaTe, 4e Ht
crpyBaTe MHOfO. Y6e)K,n;eHIIeTO, qe ,,YcrreX'bT e BCHqKO" IIJIII ,,CTOHHOCTTa MH 3aBHCll Cf
rrocnrrHaTOTO" I10CTaB5I OCHOBaTa Ha ce6eyBa)KeHHeTO BII H3BbH Bae. CbIJJ:OTO BaA\ll ,.i
y6e)K,UemreTO ,,He CTpyBaM HIIII(O, aKO He Me o6HqaT (HJJII yBa)KaBaT)" . . ..
lliKOII xopa TPY.UHO OCn3HaBaT HCTIIHaTa, qe ce6eyBa)KeHHeTO e 8ompeumo oeJZO. Bii: - . I
HMaTe II3KOHHa I(eHHOCT, cTOHHOCT II ,n:ocToHHCTBO no CHJJaTa Ha cpaKTa, qe ere qoseUli'.9 ,~ .\ -lJ~~, ,_. .J
CbIII:eCTBO. IlpHTe)KaBaTe MHO)KeCTBO Kaqecrna ll Ta.JiaHTll, He3aBIICIIMO OT BbHlllHHTC ~ -· - <-~~f-,
mrn npH~ }~;-~~~
rrocnDKeHHH

u:eHHOCT
o,n:o6pem1ero Ha ,n;pyrnTe. Ee3 ,n;a ce 3aMncmrM:e, HHe yBa)KaBaMe
II(aTa I(eHHOCT Ha KOTKHTe H KyqeTaTa KaTo lK!!BOTH!!. TaKa Ii xoparn rrp11TelKaBaT
maKU8a, . KGK8Umo ca, He3aBHCHMO OT IIOCTJI)KeHH5ITa, rrpHTe)KaHmITa
npnc: Ji$
!
HJIH HI! • . ~~;;!. l
....J

o,n;o 6peHIIe. "

Pa3BHBaIIKII 6 .
ce eyB'.a )KeHneTo CH, me ce Hayl.{ume .n:a BHpBaTe B ce
6e CH U ,!i1
.,. .
:"' ~·
~: .....J
ce yBa)KaBaTe, He3aBIICIIMO OT IIOCTH)KeH,II5ITa CH II 6e3 ,n;a pa3llllTaTe Ha .n:pyrnTe 3a cl-"""' :;'._ fx'.
qyBCTBHeTo CH (HJIR .ua Kapare ,n;pyrIITe ,n;a pa3qHTaT Ha :Bae).
 llOI'PE111HH YEE>I<JI,EHHJI 241

~· /np111Mepv. 3a norpewH"1 y6em.qemm

1

\~:~;\~; ;. -.
..
~ :~ :-·. '.

l~F_IL\1a 6e36poil rrorpenrnn y6e.1K,n:em·r n. Bne pa3rroJiaraTe c'hc CB05I co6cTBeHa KoJieKrurn n
P.'.f.;3YnTaT Ha HayqeHOTO OT pO,IIJ!TeJUI, y11HTem1 H BpbCTHHU:H B ,n:eTCTBOTO H fOHOllleCTBOTO.
tloi:unwra B'h3ITpHeMaTe rrorpeurno y6e)K,n:eHHe Harrpano oT po,n:HTeJrnTe cn, KaKTO KOraTo
';1~'. ~a3BaT ,,f'oJieMHTe MoMqeTa He 1rna11aT" mm ,,,ZJ;o6pHTe MOMWieTa He ce rHeB5IT". ,ZJ;pyr
rt~·paJBHBaTe Harnaca KbM ce6e CH B pe3yJITaT Ha qecTH KpHTHKH ( OTTYK ,,A3 C'bM_HeKa,n:o-
·:~,~rnrHOpHpaHe (OTTYK ,,MOHTe HY)KJJ:H H5IMaT 3HaqeHHe") mm OTXBbpJI5IHe (oTTYK ,,H e
'·t '',UocToeH 3a JII-06oB") B Teqemre Ha MHoro ro,n:HHH. nornoTo e, qe MO)Ke ,n:a cJie,n:B aTe
'« -l ·i<'.•.': :
te:3'kriorpewmr y6e)K,n:eHH5I ,n:o TaKaBa crerreH, qe ,n:a ce ,n:'hp)lrnTe no Haq:aHH, KOHTO rn rro-
.:~}~fr)I()J:aBaT H KapaT ,n:pyrHTe ,n:a ce OTHaC5IT K'hM Bae ITO CbOTBeTHH5I Haqirn. Corn:o KaTO
:~,-;'i;;~roTp1ue, xopara MoraT ,n:a 61:>,n:aT ,,nperrporpaMHpaH:a", a rrorpernHHTe y6e)K,n:emrn OT
ittiB.oTo ,n:a ce rrpeBbpHaT B caMOH3II'bJIH5.iBam:a ce rrpopoqecTBa. '
nt,~,Jie,n:BaT ITpHMepH Ha llIHpOKO pa3IIpOCTpaHeHH ITOrpelIIHH y6e)K,n:eHH5I, KOHTO B'b3-
~~'<~TBaT B'bpxy MHOro xopa. Bc5IKO e npn,n:py)l<eHo OT KOHTpaTBbp,D;eHH5I, KOHTO 3aMeH5IT
J'.JraTHBHOTO y6e)K,n:emre c II03HTHBHO, roqHo KaKTO B rrpe,n:HWHaTa rnaBa o6opBaxMe He-
T£ i ~~·~.
r.~TI!BHH5I BbTperneH MOHOJIOf c II03HTHBHH TBbp,n:eHH5I. ITo3HTHBHHTe TB'bp,n:eHH5I; KOHTO
' . '§opBaT rrorpeWHHTe y6e)K,IJ;eHH5I, ca H3B.eCTHH KaTO ymBop:J!COCHUR.
-~T~~'t> ~:
~ -. ; \ ....... .
--
~;j;:;[o- Ee3CHJieH C'bM. A3 C'bM )KepTBa Ha B'hHlIIHHTe o6cT05ITeJICTBa.
-~ :'.·~~?'; -...~

_,:"~,~ ·~ A3 HOCR omzoeopHocmma Ja :JICUBoma cu u 20 KOHmpo;wpaM. 06cmoRmeJZcnwa-

ma cp cu o6cmoRmeJZcmea, Ho a3 onpeoeJZRht omHoweHuemo cu KoM m11x.

_)KHBOT'hT e 6op6a. Hemo He e Hape,n:, aKo )KHBOT'bT H3rne)K,n:a TBop,n:e JieceH, rrpH5I-
. TeH HJIH 3a6aBeH.
l~;(>;
~~t.~::-./-:.- -JKueomun
~\j·.- -· .
e 602am u npu.mneH.
¥~~:-I;:_-- HRMa HUU{O JlOUlO 8 moea oa ce omnyrna u oa ce 3a6aBflRBaM.

t;'{< JKUBOmom C npUKJl/Ol.[CHUe - U a3 Ce yqa oa npueMaM KaKmO nOOCMUme, maKa U

.::.6\:'. cnaooBeme. .
~.~~·:?:. ~-
f-::::0 _AK o pHcKyBaM, me ce rrpoBaJI5I. AKo ce rrpoBaJI5I, ,n:pyr:are me Me OTXB'bpJI5IT.

:~£'.s,_ A3 C'bM Cl110UHOcmeH u HenoemopUM l.[QBCK.

;~S:.;;:~< 3acJZy:>K:a8aM oa ce no2pu:J1Ca 3a llJBCmBama u nompe6Hocmume cu, KOJlKOmO u
~,fr·: .BCeKU opy2.

i,f' B1rnan1 T]J!!6Ba ):(a mrnelK,!(aM ):(o6pe u ):(a 6bJJ:a M11n, He3as11c11Mo KaK ce qyscrnaM.
''~:~~~::'...·: Maza npocnw .oa 6aoa ce6e cu.
{'\, .,......

.- AKo ce TpeBO)Ka ,n:ocTan11Ho, T03H rrpo6JieM rn:e ce orrpaBH mrn me :a3qe3He.

He mpeB02tlme noMazam Ja pewaBaHemo Ha npo6JZeMume, a oeucmBURma.

, He Mora ,z::i:a ce crrpaB5I c rpy,n:HH HJIH rrnawemH cHrya~HH.

- Moza oa ce Hayqa oa ce cnpa8RM c 8CUl/KU nJZaweu1u cumya4uu, aKo nooxooR

6aeHo, cmonKa no cmo.nKa.
 242 E~M'bH,U: EOPH J(A CE CIIPABJIM C TPEBO)J(HOCTTA JI WOEHHTE

0 BbHlllHH5IT CB5IT e orraceH. Ee3orracHo e caMo H3BCCTHOTO n II03HaToTo.

Maza oa ce Hayr-ta oa npueMaM no-cno1wuHo B'bHULHUH CBHm. OCJaKBaM c Hemop-

neHue HOBWne 8'b3MOJICHOCmU 3G U3pacm8aHe, KOUmO B'bHULHUHln CB.Rm MOJICC oa
MU npeOJZO:JICU.

Co3ftaHuerno 3a co6cTBeHHTe BH rrorpernHH y6e)K,I(eHH5I e II'bpBaTa H Hai1:-Ba:;rrna Kpa11Ka

K'bM rrpeo,I(OJIHBaHeTo IIM. BTopaTa KpaqKa e ,I(a C'b3,I(a,I(eTe rro3IITIIBHH YTB'bp)!(,I(eHH5I, 3a .na
o6opttTe BC5IKO rrorpenrno y6e)K,I(eHHe, H ,I(a rrpO,I('I:>JI)!(aBaTe ,I(a ro 3arreqaTBaTe B YMa ca,
,ri:oKaTo ce ,,pa3rrporpaMHpaTe".
Cne,ri:Ba B'brrpocHHK, KOHTO :w:e BH rroMorHe mi
OTKpHeTe H5IKOII OT co6cTBemne c 11
HeKOHCTPYKTHBHll y6eiK,ri:eHH5I. 01(eHeTe BC5IKO TB1:>p,I(eHIIe no CKanaTa OT 1 ,I(O 4 B 3aBII·
CHMOCT OT BJIH5IHHeTo MY B'bpxy qyBCTBaTa ll IlOBe,I(eHHeTO Bll. Cne,ri: TOBa ce B'bpHere lf
OT6ene)KeTe y6e)K,ri:emrnTa, KOHTO CTe OL(eHIIJill c 3 HJIH 4.

BanpocHuK 1a nozpeULHume y6e;;KiJe1-tu.R

B KaKBa cTerreH cne,ri:HIITe HeKOHCTpyKTHBHH y6e)!(,ri:eHH5I BJIH5I5IT Bbpxy qyBcrnarn 11

rroi3e,ri:eHIIeTo BH? OT,ri:eneTe BpeMe ,I(a rroMHCJIHTe B1:>pxy BC5IKO y6e)K,ri:eHHe.

1= HHKaK 3= CllJIHo/qecTO
2= ,I(OH5IK'b,ri:e/rroH5IKOra 4 = MHOro CHJIHO

Cno)KeTe rro,ri:xo,ri:muaTa L(Hcppa ,ri:o BC5IKO TB'!:> p,I(eHHe:

1. LlyBCTBaM ce 6e3ClIJieH llJIII 6e3ITOMO:W:eH.

2. LiecTO ce t.ryBcTBaM )!(epTBa Ha B'I:>HIIIHII o6cT05ITeJICTBa.

3. lliMaM rrapH ,ri:a rrpaB5I OHOBa, KOeTO HaIICTHHa IICKaM.

4. P5I,I(KO HMaM BpeMe ,ri:a rrpaB5I OHOBa, KOeTO HaIICTHHa HCKaM.

5. )KHBOT'bT e MHoro Tpy,ri:eH - TOH e 6op6a.

6. AKo HemaTa BbpB5IT ,ri:o6pe, BHIIMaBaH!

7. LlyBCTBaM ce HeKa,[('bpeH. llyBCTBaM, qe He C'bM ,I(OCTaT'bqHQ ,ri:o6'bp.

8. LiecTo lfYBCTBaM, qe He 3acny:;r<aBaM ycrrex II 11(aCTHe.

9. LiecTO H3IIHTBaM LIYBCTBO 3a rropa)KeHIIe II rrpHMH.peime, LIYBCTBOTO ,,3amo .ua cl!

rrpaB5I Tpy,ri:a ?"

10. CbCT05IHHeTo MH H3fJie)K,I(a 6e3Ha,I(e)!(,I(HO.

11. Hema rrpIIHUHIIHo He MH e Hape.I(.

12. CpaMyBaM ce OT C'bCT05IHHeTo en.

 IIOI'PElllHH YEEJKJ(EHHJI 243

13. CTpaxyBaM ce, qe w:e ce rrp0Bam1, aKo pHcKyBaM ,n:a rro,n:o6p.H CbCTO.HHHeTo cu.
CTpaxyBaM ce, qe w:e ycrre.H, aKo pHcKynaM ,n:a rro,n:o6p.H CbCTO.HHHero CH.

15. AKo ce Bo3cTaHOB.H HarrbJIHo, MO:>r<e ,n:a MH ce Hano:>rrn ,n:a ce cnpaB.HM c peanHOCTH,
c KOHTO rrpe,n:rrOl.!HTaM ,n:a He ce 3aHHMaBaM.

16. qyBCTBaM, qe CbM HHII(O (HJIH He Mora ,n:a ce crrpaB.H), aKO He Me o6HlfaT.
--~ --,~*-~~~~~.~'- - 17; He Mora ,n:a Tbprr.H ,n:a CbM oT,n:eneH or ,n:pyrHre.
:~. ~r~~ ·~\: ~: ·_ .

:;~~~~~;~?~\\~ 18. AKO lfOBeKbT, KOfOTO o6Hl.!aM, He Me o6Hqa B OTfOBOp, ce qyBCTBaM Hey,n:aqHHK.
/~~'-tf:\~ -- -
~:z _}\\/
-~t_i~<i}f~· : '
19. MHoro e Te)KKO ,n:a: CH caM.
f;'. ~-- 20. MHoro e Ba)KHO KaKBO MHCJI.HT ,n:pynue 3a MeH.
·<·I::·- ~·:..-.. . .
·.: .~1it_:--;:,-·(,:::~'~::.,:~,- ~

~1;~~Yi'> 21. KoraTo Me KpHTHKyBaT ce qyBCTBaM JIHqHo 3acrparneH.

7:.~}·jp't.f' :- - -
; -.:;~J;{;:0;;;~:. 22. Ba)KHO e ,z:i:a ce xapecBaM Ha ,n:pyrn:re.
~~·{;;.~~~b'._ :~ - -- -
-- ~;;;:t~,~'>:g:_' : 23. XopaT·a H.HMa ,n:a Me xapecar, aKo BH,n:.HT KaKoB CbM HaHCTHHa.
·'}{j~:J.'.;f~ --
:~·:'.-f:~~:i,;~N~:._~ 24. Tp.H6Ba ,z:i:a rro,n:,n:np:>r<aM cpaca,n:aTa cH, HHaqe ,n:pyrHTe w:e BH,n:.HT cna6ocTHTe MH .
.-':~:;~'?·:~~~~6 ---- -
· -~-~lg53~~_1:,.,_::zs. Tp.H6Ba ,z:i:a rrocTHrHa HJIH cb3,n:aM Hew:o 3HaqHMo, 3a ,n:a ce qyBcTBaM ,n:o6pe.
--· ;;~;~t~n~T/ - - ·
}~~$,~~fw~~:- ~6. IloCTlI)KeHH5ITa M_H B pa60Tara/yq11JIHW:C ca ll3KJIIOqHTCJIHO Ba)KHH.
-~{,~~:1f~f;~~: ::
.; ~:~·~r\{\ ·. 27. YcrrexbT e BcHqKo.
"t{:};f1;;;{:_-·
_-:;:,_> s t:t<y 28. ..Tp.H6Ba ,n:"a 6n,n:a Haii-,n:o6pH5IT B OHOBa, KOeTO rrpaB5I.
:~~.~~-:.f(;~. -;~:.- ·
- i~;I:J~/'.)9. Tp.H6Ba ,z:i:a 6n,n:a H.HKoii - ,n:a ce OTKpO.HBaM.
;~J):~~~.-~ -~~ --

:~~f-_ 30. Y)KaCHO e ,z:i:a ce npoBaJIHlll.

L _._ z:;.·.. ·.: ;
. :.,· ._,_
.

"~~·:~:> 31. He Mora ,n:a pa3qHTaM Ha ,n:pyr11Te 3a rroMow:.

f~{32. He Mora .!(a rrony•rnaaM or .!(pyrnre.

,;,;;_ .:·
:~·;x_3~. CTpaxyBaM ce, qe aKo ce c6nmI<a rrpeKaneHo c H.HKoro, roii w:e Me KOHrponupa.
~~-. ~,..;. :· · -

~'~it_34. He Mora ,n:a Tbprr.H ,n:a He Ko:~uponHpaM HeW:aTa.

;1fa>·: . -
~~~"}5. CaMo a3 Mora ,n:a perna rrpo6neMHTe cH.

i~,36. B1rnarn
.
TpJ16aa .!(a 6b.!(a MH~ro ~e.!(bp
f~~: :-~ :~
H caMorroJKeprnoaareneH.

. Tp.H6Ba ,z:i:a 60,n:a CoBopUleHuR ... (Ou;eHeTe BC.HKO OT ,n:onyrrocoqeHHTe.)

- e CJIY)KHTeJI G mo60BHHK
- • rrpocpeCHOHaJIHCT o rrpH.HTeJI

cnrrpyr 8 yqeHHK
o po,n:HTeJI o cuH/,n:ow:ep5I
 244 E)::(MbH)::( EOPH /{A CE CllPABHM C TPEBOJKHOCTTA H fJJOElff1T£

38. Tp5I6Ba .n:a Mora .n:a rroHeca BC5IKa TPY.D:HOCT.

39. Tp5I6Ba .n:a Mora .n:a HaMep5I 6np3o pernemre 3a BCeKH rrpo6neM.

40. HHKora He forna .n:a H3IlHTBaM yMopa.

41. BHHarH Tp5I6Ba .n:a 6n.n:a eKcrre.n:HTHBeH.

42. BHHarn: Tp5I6Ba .n:a 6n.n:a KOMrrereHTeH.

43. BHHanr Tp5I6Ba .n:a Mora .n:a rrpe.IJ:BHJJ:5I BcHqKo.
44. HHKora He forna .n:a 6n.n:a rHeBeH HJIH pa3.n:pa3HHTeJieH. I1rrn: He xapecBaM (mm 5051
ce OT) rHeBa.

45. BHHarH Tp5I6Ba .n:a 6n.n:a rrpH5ITeH HJIH MHJI, He3aBHCHMO KaK ce qyBcTBaM.
46. qeCTO ce qyBCTBaM ... (01(eHeTe BC5IKO OT .n:onyrrocoqeHHTe.)
o rp03eH 0 HeHHTeJIHreHTeH
© MaJIOI_\eHeH HJIH .n:ecpeKTeH e BHHOBeH HJIH 3acpaMeH
47. ITpocTo CnM CH TaKnB - He Mora .n:a ce rrpoMeH5I.
48. BnHIIIHHJ.IT CBJ.IT e orracHo M5ICTO.
49. AKo He ce TpeBO)l(HIII 3a rrpo6neMa, Toii rrpocTo ce BJiornaBa.
50. PHcKoBaHo e .n:a B5IpBarn Ha xopaTa.
51. IIpo6neMHTe MH Il(e H1qe3HaT OT caMo ce6e CH c BpeMeTo.
52. TpeBO)l(a ce .n:a He .n:orrycHa rpernKH.
53. HcKaM .n:a 6n.n:a C'bBnprneH.
54. CrpaxyBaM ce, qe IDIMa .n:a ce crrpaB51 6e1 6e3orracHH51 qoBeK (HIIH 6e3orracH0To MJ.ICTO).
55. £051 ce, qe aKo crrpa .n:a ce TpeBo)l(a, me ce cnyqH Hell(o norno.
56. CrpaxyBaM ce .n:a ce H3rrpaB5I rrpe.n: B'bHIIIHH5I CB5IT caM.
57. Ce6eyBa)l(eHnero MH He e .n:a.n:eHocT - Tp516Ba .n:a ro 1acJiy)l(a.

MmKe .n:a cTe 3a6eJIJ.I3aJIH, qe H5IKOH oT y6e)l(JJ:eHH51Ta B'bB BnrrpocHHKa crra.n:aT B cne-
-
l(HqmqmJ rpyrrH, BC5IKa OT KOHTO 0Tpa351Ba OCHOBHO BH)l(,n:aHe HhH Hamaca K'bM )KHBOT3.
*
BnpHeTe ce K'bM OTfOBOpHTe CH H BH)l(Te KaKhB e pe3yJITaT'bT Bll B'bB BC5IKa OT rpymne OT
y6e)l(JWHH51, H36poeHH OT,D;OJiy.
ITpecMeTHeTe c6opa 3a BC5IKa OT cne.n:HrrTe rro.n:rpyrrrr y6e)l(,n:eHH5I. AKo o611(H5IT c6op
OT TBbp.IJ:eHH5ITa B .n:a.n:eHa rro.n:rpyrra rrpeBmIIaBa pecpepeHTHaTa CTOHHOCT, Bepo5ITH0 33
Bae TOBa e rrpo6neMHa o6nacT. Ba)l(HO e .n:a oT,n:eJIHTe Ha Ta3H rro.n:rpyrra crreI(HaJIHO BHU-
MaHHe, KoraTo 3arroqHeTe .n:a pa6oTHTe c yTB'bp)l(,n:eHH51Ta 3a rrpoMJIHa Ha rrorperuHIITe
y6e)K.IJ:eHH5l.

* I1.n:e.HTa 3a .n:eqnmapaHero Ha rro.n:rpym:1 or y6e/K.n:emrn: e a.n:arrn1paHa OT .n:-p ,D;ell:n11.n: EopHC «F ee Iin•'::;

Good" (KaK .n:a ce qyncrnaIII .n:o6pe). Bm1ne Heronara KHHra 3a rronel!e rro.n:po6nocn1 OTHOCHO o6op·
BaHeTo 11 pa6oTaTa c rrorpeIIIHI:ITe y6e)K.n:emur.
__.__.~-------------~-- -----~
-__:.::::::: __ _____ ~- ---

JIOTPE1IIHH YEEJKJJ,EHHH 245

JA.Ko o6nJ;irnr BH c6op Bepo5ITHO CM5ITaTe, qe cTe 6e3CHJIHH, 11e H5IMaTe rroqTH
f3a BbilpOCII 1, 2, 7, 9, IQ HHKaK'bB KOHTpon Ha,[( BbHillHHTe o6CT05ITeJICTBa HJUI He
~? u 11 e Ha,U 15: CTe B CbCT05IHHe .n;a HarrpaBHTe Hel.I(O, 3a .n;a rro.n;o6pH-
,-,,..:
f. ·

~~k;~
'•.
_: Te rronmKeHHeTo. HaKpaTKO - ,,6e3CHJieH CbM" HJIH ,,He
Mora .n;a HarrpaB5I MHOfO 3a )l(HBOTa CH".

Ai..o o6mn5IT BH coop Bepo5ITHO B5IpBare, qe ce6eyBa)l(eHHeTo BH 3aBHCH or He-

: ~~ B~rrpocn 16, 17, 18, 19, qH5I mo6oB. CM5Irare, qe HMaTe HY)K.[(a or mo6oBTa Ha
;:i:pyr (HnH ,npyrHre), 3a .n;a ce 11yBcTBaTe ,no6pe H ;:i:a ce
.f S4n 56 e Ha,U 15:
~$i··
crrpaB5ITe. HaKpaTKO - ,,IJ;eHHOCTTa H c11rypHOCTTa MH
3aBMC5IT OT TO Ba ,n:a 6n.n;a o6HqaH".

( ~ !. ••

{),ho-- 06m1rnr BH c6on

--.~.-\· . - . ~
Bepo5ITHO B5IpBaTe, qe ce6eyBa)l(eHMero BH 3aBMCM or
~r~~ BbIIpOCH 20, 21, 22, o;:i:o6peHHeTO Ha ,n:pyrHTe. LlyBCTBOTO BH 3a CHrypHOCT M
·s~ ~3, 24 n 45 e Ha,n 15: 3a TOBa KOH CTe 3aBMCll OT TOBa ;:i:a ere rrpH5ITHH M rrpMe-
MaHH OT .n;pynue. HaKpaTKO - ,,IJ;eHHOCTTa M cHrypHoc-
TTa MH 3aBHC5IT OT o.n;o6peHHeTO Ha .n;pyn1Te".
(/('- ..

.(},::Z,.'~. -- .. - .
. : . ._-= . -- -- - .

~t''
~Nw 061.I(IrnT BH c6op Bepo5ITHO B5IpBaTe, qe ce6eyna)l(eHHero BM 3aBHCM OT
:1~a BnIIpOCH 25, 26, 27, 28, BbHlllHM I10CTll)KeHH51 KaTO rrpe.n;cTaB5IHeTO. BM B yqHJIH-
}9, 30, 41 11 42 e Ha.IT 20: 1.I(eTO MJ1H B pa6orara, craryra MJIM 6orarcrnoTo. Ha-
:J,_~· · - KparKo - ,,IJ;eHHOCTTa MM 3aBHCM OT rrpe,r:i:cTaB5IHeTo. MJ1H
IIOCTH)l(eHM5ITa MH".

;i\ ;_P o6m;Irnr BH c6op Bepo5ITHO CM5ITaTe, qe He MO)KeTe .n;a B5Ipnare H pa3lfMTa-
,·a BbrrpocH 31, 32, 33.
. , ... . . i re Ha .n;pyrMTe, HHTO .n;a 01'.faKBa Te IIOMOl.I(Ta H~. Bn3MO)l(-
_4, 35 H 50 e Ha,n 15: HO e .n;a CTe CKJIOHHH .n;a CTOHTe Ha pa3CT05IHHe OT xopara
'¥~- - - ~- .. -
H ;:i:a H3651rnare 6nn30CTTa rropa.n;M crpax or 3ary6a Ha
KOHTpon. HaKpaTKO - ,,AKo ce .n;oBep5I MJIH ce c6JIH)l(a·
rrpeKaneHo, m:e 3ary651 KOHTpon".

Bepo5ITHO CM5ITaTe, qe Tp5I6Ba ,n:a CTe CbB'bpllleHM B H5I-

KOM HJIH B MHOfO o6nacnI Ha )KHBOTa CH. I1Mare npeKo-
MepHM H3HCKBaHH5I KbM ce6e CH. lliMa M5ICTO 3a rpelllKH.
HaKpaTKO - ,,Tp5I6Ba ,n:a 61>,n:a CbBbpllleH" HJIH ,,He e,n:o-
6pe ,n:a rrpaB5I rpeIIIKH".
246 E,[(M'bH,[( EOPH !{A CE CllPABJ1M C TPEBOJKHOCTTA H W0Efff1TJ:'

06opeaHe Ha no r pewHll!1Te y6e>KAeH vu1

Cera, cne,n: Ka To HMaTe rrpe,n:craBa 3a 11orpemmue y6e)K,n:emu1, KOIITO oKa3BaT Hatt-ro.

JI5IMO Bb3,[(eHCTBUe Bbpxy Bae, KaK 6rrxTe MOrJill. ,n:a fII rrpoMeHIITe? IlnpBaTa CTbIIKa e ,Qa cc
3amnare KOJlKO CUJZHO 8Rp8ame 8 mRX. I1Ma TPII HaLIIIHa 3a 110,[(,[(bp)l<aHe mi 11orpewH010
y6e)K,[(eHrre:

o He B5IpBaTe B Hero. Bn311pHeMaTe y6e)K,n:eHIIeTo Karo now MHCJIOBeH HaBHK, Kol!ro

HaHCTHHa cTe roTOBH ,n:a II30CTaBHTe. Y6e,n:eHII cTe B 6e311one3HOCTTa MY u OC'bJl!a·
BaTe, qe IDL\fa CllJIHO eMO[(llOHaJIHO B'b3,[(eHCTBIIe Bbpxy Bae.
A.Ko cnyi:rn5IT e TaKhB, Blle CTe fOTOBII ,n:a Cb3,D:a,[(eTe II03HTHBHO YTBbp)K,[(eHHe, Ja
,n:a 06op1ue y6e)K,n:emrero. Mo)KeTe ,n:a 11peMHHeTe Ha11paBo KbM cne,n:Bal.1(H5I pa3Jle 1
,,HacOKll 3a Cb3,[(aBaHeTO Ha YTBbp)K,[(eHH5!" II ,n:a cne,z:i:BaTe 11pe,n:JIO)l(eHHTe Cib!I·
KH 3a Cb3,IlaBaHero Ha yTBbp)K,n:eHH5I, KOHTO ,n:a o6op5IT ,z:i:a,ILeHo ·y6e)K,[(eHrre. Bmnc
Cbl[(O pa3,ILena ,,IIpmv1epII 3a yTBbp)KJJ:eHH5I" B Kpa5I Ha rnaBaTa, 3a ,n:a ce 3aII03Hacrc
c H,n:eII 3a KOHKpeTHH anrepHaTHBH Ha y6e)K,[(eHII5ITa BbB BonpocHuKa Ja no2pew1111"
me ymBo]JJKOCHUR.

e He rro,n:,n:bp)f(aTe y6e)f(,n:em1ero Ha HHTeJieKryanHo paBHmue, HO BbrrpeKH TOBa 10

OKa3Ba eMOUHOHanHO Bb3,[(ei:i:CTBlle Bopxy ITOBe,D:eHHeTO BII. BHe He UC!<ame Oa 8/if' '
Bame, qe ,,mrnarrr rp5I6Ba JJ:a yra)K,[(aTe Ha ,n:pyrIITe", Ha11prrMep, Ho ycraHOBSIDaTC,
qe rrpO,[(bJiiKaBaTe ,n:a ce qyBCTBaTe II ,z:i:a ,n:eHCTBaTe TaKa, C5IKam TOBa e B5IpHO . Tpy;t·
HO e ,n:a ,,Il3XBbpJIHTe y6e)K,[(eHHeTO OT MHporne,z:i:a err".

A.Ko cnyqa5IT e TaKbB, Ba)KHO e ,n:a 110,D:JIO)KllTe y6e)K,D:eHHeTO Ha BbIIpOCH 4 II 5 n

,,IIeT Bbrrpoca 3a o6opBaHe Ha rrorpemHHTe y6e)K,n:emrn" rro-,n:ony. M,n:eHnHpllltll·
3 MJIH 4, KOHTO 11p0,[('bJI)KaBaT ,[(a Bll Bb3,[(eI1crn:n.
paliTe y6eiK,IJ;eHH5ITa, O[(CHemI c
Bb11peKH HHTeJieKTYaJIHHTe BH CbMHeHH5I. Cne,n: TOBa II3110JI3Balire B'b11poc~ 4 H 5,
3a ,[(a 11p0Beprrre ,[(anu y6e)K):(em1ero e 110Jie3HO 3a 6naro11onyqHero Brr, ,[(am1 e Bb1·
HllKHano ITO Barn H36op HJIH ere ro Hacne,[(HJill OT ceMeHCTBOTO CH.

e Mo)Ke HaHCTHHa ,[(a B5IpBaTe B ,[(a,[(eHo y6e)K,[(eHIIe. He ere y6e,[(eHH, qe e. HeB5lP 1t0:
HMare HYJKJJ:a ,[(a ce y6e,n:HTe, 11pe,[(H ,z:i:a pemIITe ,z:i:a ro H3ocraBIITe. lf,[(e5ITa .ua 3a·
MeHHTe c IT03HTHBHO YTBbp)K,[(eHHe Harnaca, B K05ITO OT,D:aBHa B5IpBaTe, Bil H3rJiei!\,13
ll3KYCTBeHa li HaIIBHO OIITHMHCTHqHa .
. A.Ko cnyqa5IT e TaKbB, Ba)KHO e ,[(a IIO)J:JIQ)KHTe y6e)K,[(eHIIeTO Ha BbIIpOCH 1, 2 H 3 ~
,,IleT Bbrrpoca 3a o6opBaHe Ha rrorpenrnHTe y6e)Kj:(emUI" rro-,[(ony. Te3H ffbpBH TpH
Bbrrpoca ca B3eTH OT CoKpaTOBCKHTe BbIIpOCII, OIIHCaHH B I'JZa8a 8, H ca oco
6t:~110
rrone3.HH 3a o6opBaHero Ha rrorpemHo y6e)K,[(ei-rne Ha norIIqecKo paBHHme. AKO or· ,
XBbpJIHTe y6e)K,[(emieTo CH c qHCTO pa[(HOHaJIHH apryMeHTH, rrpeMHHeTe K'hM Bb'
rrpocH 4 li 5. Te l[(e BH II03BOJ15IT ,[(a BHJJ:IITe KaK y6e)K,[(eHIIeTO BJIH5Ie BbpXY ;rn 4HOfll
BH 6narorronyqHe H ,IJ;a orrpe,[(eJIHTe ,[(a.JIM caMII cTe ro Cb3,[(aJIH HJIH ere ro Hacne,1111"
JIH OT po.zuneJIHTe CH.
!t\~
::X-9 IJOI'PEillHH YEEJK/{EHHf! 247
-;.··.- - ~

heT Bbnpoca 3a o6opeaHe Ha norpewHHTe y6emAeH~u11

.~J\{'. .
{ KaKBII ca ,n:oKa3aTencrnaTa 3a TOBa y6e)K,n:eHIIe? AKo rrorJie,n:HeTe o6eKTIIBHO )KII3He-
_?;i·n1rn: CH OIUIT, KaKBH ca ,[(OKa3aTeJ1CTBaTa, qe TOBa e B5Ip:Ho?

:~~ ToBa y6e)K,n:eHHe HeU3MeHJ-lO HJJII 8Ul-ta2U JIM e B5IpHO 3a Bae?

'i::UHJiaTa KapTHHa JJH B3HMa ITO,[( BHHMaHHe? B3IIMa JIM 110.[( BHIIMaHIIe KaKTO rrono-
':1~{).r<HTeJJHHTe, TaKa H OTpIIu;aTeJJHHTe pe3ynTan1?
.t.~:<J .·: : .
l·;soB~
.· ..
y6e)K,n:eHIIe HaCbpqaBa J1H 6narorronyqIIeTO BM II/IIJIII ,n:yrneBHII5I BII IIOKOH?
··. ,: :
... .;,·_
~t GaMII JJII cpopMIIpaxTe TOBa -y6e)K,n:e:Hrre HJIII TO e B'b3HHKHaJIO B pe3yJITaT Ha ceMerr-
·;~ HOTO
-
BH Bb3IIHTaHI:Ie?
· ~· ·. ;

)i:}l \
Y.,:.· ~ .

~~6Ba ,n:a Ka)KeM HHKOJJKO ,n:yMH 3a rrocne,n:HH5I B'brrpoc. Bepo5ITHO cTe HacJie,n:HJIH
a: :oT UOrpellIHHTe CH y6e)K,n:eHH5I OT
':(~ > r ,~ :..
ceMeHCT~OTO CH, .[(OKaTO CTe paCJIII. ilMa IIOHe
-~lIHHa TOBa ,n:a ce cnyqH. ITbpBO, e,n:IIHH5IT IIJJH II .[(BaMaTa pO.[(IITeJIII ca IIMaJIH TOBa
.Re~He II BIIe rrpocTo cTe ro ycBOHJJII oT r5Ix. HarrpIIMep y6e)K.[(eHII5I KaTo ,,CBeTbT
ik~~- orraCHO MHcro" HJJH ,,PHCKOBaHO e ,n:a B5IpBalll Ha xopaTa" MO)Ke ,n:a ca 6IIJ1II Ha-
~~~~?~ .: ". ·:·. _
· -. .
~, _H.a po,n:HTemne BH, KOHro CTe Bb3IIpHeJ1H HarrpaBO, 3a11(0TO KaTO ,n:eTe He CTe BH.[(eJJII
. ·-: .. .
\7~/:-:f:·> .
,paarHBII. .
~~~-~....b)KHO
.. .,.:'.· .
·.fii:;r-~··;' :·
e ,n:a ere Bb3IIpHenH rrorpellIHO y6e)K,n:eHHe II KaTo peaK4u.R Ha c;zyc.waU{-o-
- - .
·~g)1/linII Ha'-tuHa, no Kou mo ca BU mpemupaJZu Ka To ,n:eTe. HanpIIMep, aKo 6aru:a BH
}.f"· \· .-· -··

!i1fiiaiI II 3aToBa MaiiKa BH e TpbrHana Ha pa6oTa, Koraro cTe 6IImI Ha rreT ro,n:HHH,
e/~'1 CTe ce qyBcrBaJJH H30CraBeHII H ,n:a ere pa3BIIJIII y6e)K.[(CHIIeTO, qe ,,)];a 6'b,n:eIII
:·'!';.
:~Hal{aBa
::,o __ ..
,n:a 60,n:eIII H30CraBeH II HeoforqaH". llnH aKO pomneJIIITe Bll ca OtfaKBaJJH OT
- .
;R9™)KeHirn II ca KpHTHKyBaJJH rpellIKIITe II npe,n:cTaB5IHCTO BM B yqmrnru:e, Bep05ITHO
y{traT ere pa3BHJ1II y6e)K,n:eHH5I KaTO ,,IIocrH)KeHII5ITa Mll ca ll3KJifOtfllTCJIHO Ba)KHII" II
f #96pe ,n:a rrpaB5I rpelliKH".
{!~~9n?_B rrpou;eca Ha ou;eHHBaHe Ha rrorpellIHHTe y6e)K,n:eHH5I e OT rron3a ,n:a CH II35ICHHTe
ca~:R'°?.3HHI<HaJ1H B pe3ynraT Ha 3J10IIOJJyqHH IIJIII .[(IICcpyHKI(llOHaJIHII o6CT05ITCJICTBa B
· :.~9T()
Lr~"'\"'t.; · ...
BM. BorrpeKII qe Te3H y6e)K,n:eHH5I MO)Ke ,n:a ca BM ITOMOrHaJIII ,n:a Ol(eJieeTe KaTO
l;tfJfomoaBHa
·~·~·· ·,_ , .. ..
ca cmaHa;w 6eJnoJZe3HU u caMo nopa:J1Coam
.
mpe8o:J1cHocm uJZu cmpec.
L~~~H3IIpare . Bp'b3KHre Me)K,n:y ,n:eTCTBOTO cII II rrorpeIIIHIITe y6e)K,n:eHH5I, BII)KTe pa3-
· ~96cT05ITencrBa OT ,n:ercrnoTo" B DzaBa 2 H norr'bJJHeTe B"bnpocHUKa 3a ceMei:mama
•<(;.-,~

~!!<O ow:e He ere ro HarrpaBHJJH. Mo)Ke ,n:a BH 6'b,n:e OT rron3a ,n:a rrorne,n:HeTe II pa3,n:eJia
q~)_IpIIqIIHII 3a HHCKOTO caMoqyBCTBHe" B I'JZa6a 14, 3a ,n:a ,n:o6HeTe II0-5ICHa rrpe,n:-
·~~- Pa3JJIIqHIIre BII,n:oBe ,n:HccpyHKI(HcmanHII CIITyal(IIII B ,n:eTCTBOTO, KOHTO C'b3.[(aBaT
~-~~a cpopMrrpaHeTo Ha rrorpellIHH y6e)K~eHII5I.
~~:: ~ - .

_)1/vtepu
tg;HI!Te rrpHMep11 llJIIOCTp!!paT rrp11JrnraHeTO Ha ropHHTe BbIIpocH 3a o6opBaHeTO
t~.ellIHII y6e)K~eHH5I.
~~ ::': ~ .
·~~i~:
. ...:
_
..
248 E,[(MbH,[( EOPH PA CE CIIPABHM C TPEBOJKHOCTTA 11 c[JQE}JffTE

IIorpenrno y6em.n;em1e: ,,A3 CbM 6e3cHneH HJTH 6e3IIOMOW:eH" (3a6ene)I(Ka: Korar

. 0
o 6 opBaTe y6e)K.n:emuna OT BonpocHuKa 1a nozpeuuwme y6e;;fC.
OeHUR, rrpOMeHeTe BC5!KO y6e)K,UeHHe, 3arroqBaW:O C ,,qyBCTBJ\(
ce... " Ha ,, A·3 C'hM... " rr
.tOBa mpa35!Ba y 6 e)K,UeHHeTo rro-mrpeKTHo.)

Bonpoc: 1. ,,KaKBll ca )J;OKa3aTeJTCTBaTa 3a TOBa ?"

·2. ,, ToBa Bwwzu JIM e B5!pHo 3a MeH?"
4. ,,ToBa y6e)K,UeHHe crroMara JTH 3a 6narorronyqueTo MH?"

KoHmpamBopoeHuR: I. ,,KaKBH ca ,n:oKa3aTeJTCTBaTa 3a TOBa ?"

,,MaKap qecTO .n:a ce CJYBCmBaM 6e3CHJTeH llJTll 6e3!10MOll{c11,
TOBa He 03HaqaBa 3a,n:'hmKHTeJTHO, t.Ie C'bM 6e3CHJTeH mm 6c 3•
rroMomeH". ()J;aihe cu cMeTKa, qe TO Ba rrorperrrno y6e)K,ne1 111 c
e rrpuMep 3a Harnaca, o6Hqai1:Ha 3a rro,n:HH,UHBH;:i;yanHocna lfa
)I{epTBaTa, orrHcaHa B DzaBa 8. To e H rrpHMep 3a KOrnHrnu11o
ll3KpHB5fBaHe, rroqHBalI(O Bbpxy eMOU:llOHaJTHO pa3Cb>K,nana'
He.) ,,B Kpai1Ha CMeTKa Mora .n:a pa60T5f Bbpxy OBJ1a,U5!BallcH>
Ha CTpaTefllllTe B T03H HapbqHllK H .n:a ce KOHcynnrpaM CLC
crre:o:HaJTHCT no TpeBO)KHHTe pa3CTpOHCTBa, 3a .aa MH IIO!\!Ofl!(
.aa rrpeo.aone5! CbCT05!HHeTo CH~ OcBeH TOBa HMaM rro,nKpc11;1,
. Ta Ha ceMeHCTBOTO H rrpmrTeJrnTe CH, KOHTO Me ITO,U~bpiK;1 r
HarrbJTHO. Cne,n:oBaTenHo H5!Ma CHJTHH JJ:OKa3aTencTBa, tte Cl·'!
6e3CHJTeH HJTH 6e3IIOMOIT(eH.
2. ,,ToBa 6UHQ2U JIH e B5!pHO 3a MeH?"
,,IlOH5fKOra HaHCTHHa ce 4YBCmBaM 6~3CHJTeH HJTH 6e3nO~!O :
. w:eH, HO .apyr IIbT ce qyBCTBaM rro-crroco6eH ll OIITHMHCT!Ill!H)
HacTpoeH. IIpocTo He e B5IpHo, qe BUHazu ce qyBcTBaM r~n:a", i
i
1
4. ,,ToBa y6e)K,UeHHe crroMara JIH 3a 6narorronyqHeTo 1'.·rn?" ~ -,

,,B.HpaTa, qe CbM 6e3c1rneH H 6e3IIOMOW:eH, e rrary6Ha 33 ync·

I
peHocTTa MH B ce6e en H HaJJ:e)KJJ:aTa .aa ce Bb3CTaHOB5L Ton.l
y6e)KJJ:eHne orrpe.aeneHo He crroMara 3a 6narorronyqnero 11 :lY" i I
rneBHM MH rroKoii.

YmBop:>1coeHuR: BRpBaM 8 ce6e cu.

BRp6aM, l.{e C'bM cnoco6eH oa npeoooJZeR npo6JZe.Ma c /l/fX"
BOJICHocmma.

IIorpeumo y6eJKAem1e: ,,MHoro e Ba)KHO .aa 6n.aa MHJI ·c .apyrHTe".

:I·'.·',_

Bonpoc: 2. ,, To Ba BUHazu JIH e B5!pHo 3a MeH?"

. ?~

4. ,, To Ba y6e.1K,n:eHHe crroMara JIH 3a 6narorronyqMeTO MH ·

·H" ~~
5. ,,CaM JIH cpopMHpax TO~a y6e)K,JJ:eHHe llJill TO e Bb3Hlll\ ~
B pe3yJITaT Ha ,UeTCTBOTO Mil.?"
 llO[PElllHJf YEEJKJ(EHJfH 249

2. ,,ToBa 8UHG2Ll JUI e B5IpHO 3a MeH?"

,,Pa36Hpa ce, IL\fa CHTyauHH, B KOHTO e ,n:o6pe .z:i:a frb,n:a MHJI.
KoraTo CbM Ha IIHTepmo 3a pa6oTa, H3JIH3aM Ha nnpBa cpem:a,
ycrrOKOJIBaM CbIIpyraTa CH HJill CbM IIOKamrn rocn1, o6HKHO-
BeHo UCKGM ,[(a 6n,n:a MHJI. OT ,z:i:pyra CTpaHa, aKO ce qyBCTBaM
H3TOW:eH llJIH pa3CTpoeH ll HMaM HY)K,[(a OT IIO,[(KperraTa Ha
rrapTHbOpa ITJIII rrpH5ITeJIIITe MH, me e rro-,n:o6pe ,[(a IIOHCKaM
Te ,[(a MH IIOMOrHaT, OTKOJIKOTO ,[(a rrpeHe6pernaM HY:>K,[(HTe CH
H .[(a rro,n:,n:bp)Ka:\f mo6e3Ha cpaca,n:a. HaKpaTKO, rroHHKora e no-
eaJ1cHo ,n:a ce rrorpH:>Ka 3a co6cTBe1rnTe CH LfYBCTBa".

4. ,,ToBa y6e)K;:remre crroMara JUI 3a 6narorronyqHeTo MH?"

,,B HJIKOH CHTyaUHH Bep05ITHO - ,[(a. qyBCTBaM ce ,n:o6pe, aKO
CbM MHJI B cnyY:aH, KOraTO e yMeCTHO ,n:a ce rrpe,z:i:cTaB5I KaTO
TaK'bB. Ho He eB M05I IIOJI3a ,[(a ce OIIllTBaM ,n:a mo6e3Hllqa,
KoraTo CbM pa3CTpOeH HJIH MH e 3Jie. IJJ;e 6b,z:i:a IIO-HCKpeH H B
xapMOHH5I C'bC ce6e CH, 3a ,r:i;a IIOKa3BaM Ha xopaTa KaKBO H3-
IIHTBaM H ,n:a IIOTICKaM IIO,[(KpenaTa HM".

5. ,, CaM JIH cpopMHpax TO Ba y6e:>K,n:eHHe HJIH To e Bb3HHKHano

B pe3yJITaT Ha ,o:eTCTBOTO MH?"
,,KoraTo 6HX ,[(eTe, MaiiKa MH 6ewe 601rna H qecTo ce orrna-
KBarne. qyBcrnax, qe BHHarH Tp5I6Ba ,n:a 6b,n:a Ha:mpeK, 3a ,n:a
JI rra3JI OT co6cTBeHHTe MH rrpo6neMH. CTpyBarne MH ce, qe
Tp5I6Ba ,n:a 61'.JJ:a MHJI, 3a ,n:a He 3ary6H o,n:o6peHHeTo IL HH:mo
qy,n:Ho, qe H3pacHax c TaKoBa )l(CJiaHHe ,z:i:a yra:>K,n:aM! Ilpe.[(rro-
naraM, qe He C'hM 1n6pan TOBa y6e:>K,n:eHHe ,z:i:o6poBOJIHO, a To
MH e 6mrn HCUIO:iKeHO OT o6cT05ITCJICTBaTa B. .IJ:CTCTBOTO".
;~~.~~:>+~--- ..
( Y;riBo p:>ICOeH UR: HRMa HUUfO JlOlUO He8UHG2U oa 6ooa MU.fl .
.~~{;;·· ·,·. .
Maza Oa 6ooa .ktUJl 8 OHe3U MOMCHmU, K02amo HGUCmUHa
t.~~ : -;:. .

~~{~~; ~: :. ~
MU ce UCKa.
.

ff?rpenrno y6eiK):(em1e: ,,IIocTH:>Ke1nrnTa MH B pa6orara/y-crnnH:me ca ll3KmoqHTeJIHO

Ba:>KHH".

2. ,,ToBa 8UHG2U JIH e B5IpHo' 3a MeH?"

3. ,,l.1;5maTa Kapnma JIH B3HMa no.z:i: BHHMaHHe TOBa y6e)l(,[(emre?"

4. ,,Toim y6e:>KJJ:eHHe crroMara nn 3a 6narorronyqn:eTo MH?"
5. ,,CaM JIH cpopMHpax TOBa y6e)l(,[(CHHe HJIH TO. e Bb3HHKHaJIO
B pe3yJITaT Ha ;::i:eTCTBOTO MH?"

2. ,,ToBa 8UHG2ll JIH e B5IpHO 3a MeH?"

,,He, TbH Ka TO II ,n:pyrH o6naCTH Ha :>KHBOTa Mll (3,n:paBe, Bpb3-
KH, CB060,[(HO BpeMe, TBopqecKll Haq1rnaHH5I) ca Cb:mo TOJIKOBa
Ba:>KHH. IlocTH)Kemuna B pa6oTaTa HJIH B yqmun.r.i:e orrpe,n:eneHo
ca Ba:>KHH, HO Hen no 24 iwca Ha oe'!, 7 OHu B ce0Mu4ama.
 250 E,UMbH,[( EOPH !{A CE CflPABHM C TPEBOJKHOCTTA 11 <POEHHTE

3. ,,lVmaTa Kapnma JUI B3HMa rro.n: BHHMamre Tona y6e)IQJ:emre?"

,,B5IpHO e, qe IlOCTH)KeHH5!Ta MH B pa6oTaTa HJJH B yqnnm.r~eTo
ca Ba)KHH. TpJI6Ba ,[(a rrO,[(.[(np)KaM orrpe.n:eneHo HHBo Ha KOMrre-
TeHTHOCT B yqHJIHme, 3a .n:a Mora .n:a CH HaMepJI pa6oTa". (lina
,, TpJI6na .n:a rro,[(,n:op)KaM orrpe,n:eneHo HnBo Ha rrpe.n:cTaB5IHe a
cny)K6aTa, 3a ,[(a 3arra351 pa6oTaTa en".) ,,Ho B3HMaM nu no~
BHHMaHHe U:JIJiaTa Kapnrna KaTO rrpHeMaM IlOCTmKernrnTa CH
KaTo U3KJZJOl.fume;mo Ba)KmI? ToBa for 03Haqanano, qe ca no-
Ba)KHH OT 3,UpaBeTO Ml!, OT .n:yllleBHH5I ITOKOH, OT CeMellCTBOTO
Ml! II OT BCHqKo OCTaHaJIO, U:CHHO 3a MCH. Ta3H Harnaca 611
,[(OBeJia ,[(0 He6anaHCHpaH H B KpaliHa CMCTKa He3,n:paBOCJIOBeH
HaqHH Ha )Kl!BOT - HaqHH Ha )KHBOT, rrpn KOHTO Hnmo .n:pyro
H5!Ma 3Haqemre, ocneH ycrrexa II rrocTn)KeHn5ITa. Cne,n:oBaren-
Ho e Hepa3yMHO ,n:a B5IpBaM, qe IlOCTn)KeHn5ITa Mn ca n3KJHO-
qHTeJIHO Ba)KHII".

4. ,,Tona y6e)K,[(eHne rrncnpqana nn 6narorronyc-nreTo Mn?"

,,Ilopa,n:u neqe CIIOMeHaTHTe rrpHqHHII CM5ITaM, 1-IC U3KllJOl[[l-
me.11HU.flm cpoKyc Bopxy IIOCTlI)KCHn5ITa e He3,n:paBOCJIOBeH".

5. ,,CaM JIH cpopMHpax TOBa y6e)K,I.(eHIIe nJIH TO e B'b3HHKHano

B pe3yJITaT Ha ,n:eTCTBOTO Mn?"
,,ll ,n:na~rnTa MH po,n:HTemr 65IXa rrpeycrr5Inamn rrpocpec:irnHa-
JIHCTH II oqaKnaxa OT MeH .n:a rrncne,n:naM rrp11Mepa HM. B1rnarn
Tp5!6Barne ,n:a ce rrpe,n:cTaB5IM ,n:o6pe B yq11nnru:e, 3a .n:a rrony-
qa o,n:o6peHHe~o HM, H Me KpHTnKyBaxa 3a BC5!Ka ou;eHKa ITO)l
,,MHoro ,n:o6op". HarnacaTa, qe rrocTn)KeHH5ITa ca TOJIKOBa Ba-
)KHH, n,n:Ba OT )KHBOTa Ml! c rnx - He C'bM 5I H36pan ,n:o6pOBOJIHO.

Ymsap:>1coeHuR: llocmu:JK:eHURma MU ca ea;)ICHU, HO cai4omo M0:>1ce oa cc

KG:J!Ce U 3G 0py2u HeU{a 8 :JICUBOma AW.
Ce2a ce yl.fa oa 6aJZaHcupaM pa6omama u 3a6aeJZeHUJ1J]W (J

:JICUBOma cu.

I'opmITe rrpHMepH MoraT ,n:a BH cny)KaT KaTo HacoKn 3a o6opnaHe Ha co6crnemne n11
rrorperrrnn y6e)K,n:emur. AKo H5!Ma MHoro ,n:oKa3aTeJICTBa 3a ,n:a.n:eHo y6e)K,n:eHHe, aKo TO HC·
BHHar:a e B5IpHo HJIH He Hacopqana 6narorronyqHeTo nn, Haii-nepo5ITHO e rrorpeurno. AKO
CTe HaCJIC,QHJIH y6e)KJJ:CHHeTO OT .n::rrccpyHKU:HOHaJIHa ceMeiiHa cpe,n:a, a He CTe ro n36paJill
.n:o6pononHo KaTo Bo3pacTeH, Hali-nepo.HTHO como e rrorpellIHO. Ba)KHO e ,n:a rrpeMHHeTe
rrpe3 T03H rrpou:ec Ha 3a,n:anaHe Ha BoIIpOCH, aKO ce qyBCTBaTe rrpHBop3aHH K'bM .n:a.neHO
y6e)K.n:emre.
Cne,n: KaTO IIpHKJUOqHTe c o6opBaHeTO Ha BCHqKn rrorpell!HH y6e)K,I.(eHH5I, KOnTO ere
ou;eHHJIH c 3 HJIH 4, BHe CTe fOTOBR .n:a C'b3,n:a,n:eTe Il03MTHBH1ITe YTB'bp)K,n:eH1I5I 3a rrpeo.no·
JI5IBaHeTo nM. B cne,n:naru:H.H pa3,n:en o6.HCH5IBaMe KaK ,n:a KOHCTpyHpaTe yTBop)K,UeHH 51 ra.
3
BM1peKH qe e 3a rrpe.n:rroqHTaHe .n:a Co3,n:a,n:eTe cnoH co6cTBCHH yrnop)K,n:eHH5I, MoJKere .!1
H3IIOJI3BaTe IIpHMepHTe B Kpa5I Ha rJiaBaTa, aKO HMaTe Hy)K,n:a OT IIOMom rrpn: cpopMyJJIIP 3•
HeTo Ha yrnnp)l<,I.(eHn:e 3a ,n:a.n:eHo rrorpenrno y6e)l(.[(eHHe.
 llOTPElllHH YEEJKJfEHHJJ 251

f~}' Cne,n: KaTo cpopMynIIpaTe yrn1>p)l<,UeHII5ITa, ce B1>pHeTe K'I>M BanpocHuKa Ja no2peumu-

~:y6e:>1cOeHu.fl II HammreTe BC5IKO YTB1>p)K,Uemre c rnaBHH 6yKBH ,[(O HJJH ITO,[( rrorpellIHOTO
6~$,[(eHHe, KOeTo Tp5I6Ba ,n:a o6opH. (BmKTe rrpHMepIITe c rrorpellIHHTe y6e)K,n:emrn H yT-
.~p$,UeHH5ITa rr_o-paHo B Ta3H rnaBa.)
\ tlpouecoT Ha o6opBaHe Ha rrorperrrnHTe y6e)K,[(eHH5I qpe3 yTBop)K,n:emrn MHoro rrpn-
:·'.~·: Ha orrncaHoTo B Dzaea 8 o6opBaHe Ha HeraTHBHH5I BoTpeilleH ,[(Manor -qpe3 rro3H-
\~li TBop,n:eHmr. P33nnKaTa e, tte yTB1>p)K,IJ;eHH5ITa ca MHoro c6HTH H necHo rn:e rn 3a-
~~~rne (KaTo TBop,n:eHM5ITa 3a crrpaB5IHe c rrpH~T'I>IIHTe Ha rraHHKa, rrocoqeHn B I'.llaBa
·(:r 1_.--," · .
t MH:oroKpaTHOTO IIHCaHe MmI cnylllaHe Ha YTB1>p)K,[(eHmITa MO)Ke HalICTHHa ,[(a ,[(OBe,[(e
~-:?,._,_ , , , .
()!-'3aMeCTBaHeTO Ha He)KeJJaHMTe rrorpeIIIHll y6e)K,n:emrn B yMa BH. B rnaBaTa, ITOCBeTeHa
~i::~i~pell1HH5I . MOHOJJOr, Ba)KHll5IT rrpou:ec 6eIIIe ,,o6opBaHeT·o". KaTO IIOCT05IHHO IIHIIleTe
.~.s>.#iPa:rBop,[(eHH5I 3a HeraTHBHH5I BoTpeIIIeH MOHOJ10f, Bile HaKpa5I pa3BHBaTe /-ta8U/{Q ,[(a
Ji6e]N3BaTe ll o6opBaTe rrpe,D;H3BllKBallJJHe TpeBO)KHOCT HeIT.(a, KOHTO CH Ka3BaTe. B Ta3H
i_.;w~·.f:.-,1":-~· • ~~· • I

!'-··a~~(Ba)KHH5IT rrpou:ec e pa6oraTa c yTBop)K,n:emrnTa. HaKpa5I TOBa IT.(e rrpoMeHn Kmoqo-

.,iK:Y6e)K,n:eHH5I BocHoBaTa Ha B1>TpeiiIHH5I BM MoHonor.
'f~·1:\: ~
J'"; :"-~- :

rBacOKVtJ ·3a KOHCTpyMipaHe Ha YfBbp)l(Aet-U1.H

f~;~' ,,A3
YTBbpJK.L(em1ern TpJI6Ba .[(a 6b.L(e KpamKo, npocmo 11 iJupeKmuo. BJlpBaM B ce6e
-' '/'\~:~,~ CH" e 3a rrpe,n:rroqHTaHe npe,n: ,,A3 MMaM MHOfO ,n:o6pH KaqecTBa, B KOHTO B5IpBaM".
~ ~ . .

~~.~--~ )Jpn C'b3,[(aBaHeTo Ha yrn1>p)K,n:eHM5ITa n3rron3Baihe ce2aumo epeMe (,,A3 rrpocrrepH-

'.~;~~~~- paM"). AKO CH Ka)KeTe, qe )KenaHaTa rrpoM5IHa IT.(e ce OCoIT.(eCTBH B 60,n;ern:eTO, TOBa
,;:;~> mrnarH 5I ,[(op)KH Ha ll3BeCTHO pa3CT05IHMe.

~-~;~:.: -rlocT~paihe ce ,n:a H365IrnaTe ompu4aHwuna. BMecTo ,n;a Ka)KeTe ,,Beqe He ce cTpa-
~~~\ ~BaM ,n;a roBop5I rrpe.D. rry6nnKa", rrpo6Baihe ,,A3 CoM cBo6-o.[(eH OT cTpaxa .[(a ro-
£\'!:Y: BOp.5! rrpe.[( rry6nnKa" llJJH ,,Ee3CTpaIIIeH CoM no OTHOIIleHHe Ha fOBOpeHeTO rrpe,n;
t}~'-'. ~- ny6nHKa". CbIU:O TaKa, BMeCTO OTpnu:aTeJJHOTO TBop,[(eHHe ,,A3 He CoM CoBopllieH",
fo~\npo6Baihe ,,HopMaJJHO e ,n:a 60,[(eIII ,n:aneq OT C'I>BopllieHCTBOTO" HJJH ,,HopMaJIHO e
:.: ~<. ,n:a rpellIHlli". IlO.[(C'b3HaHHeTO BH e Hecrroco6Ho ,[(a rrpaBH pa3J1HKa Me)K.[(y IIOJIO)KH-
::reJIHO H OTPHU:aTenHo TB1>p,n:eHHe. To MO)Ke ,n;a rrpoMeHH HeraTHBHOTO TB'hp,n:eHHe
·-L ·_ KaTo ,,He ce CTpaxyBaM" B I10JIO)KIITeJ1HO TB'bp,n:eHHe, KOeTO 6HXTe HCKaJill ,n:a yT-
.0 L-,._B'bp)K.[(aBaTe, a HMeHHO ,,CrpaxyBaM ce".

't.! :_: 3an:oqHeTe c ,n:npeKTHO 3a5IB5IBaHe Ha I10J10)KHTeJJHaTa rrpOM5IHa, K05ITO HCKaTe ,n:a
;f? ?C'bIT(eCTBHTe B )KHBOTa CH (,,BceKH ,[(eH CH OCHryp5IBaM Bee IIOBet.Ie BpeMe 3a ce6e
~Z~cn"). AKo TOBa BH ce crpyBa rrpeKaneHo 3a MOMeHTa, rrpo6Baihe ,n;a ro rrpoMeHHTe
~\~:_ !Ia ,,)l{ena.5! ,n:a cn ocHryp5IBaM rroBeqe BpeMe 3a ce6e cH". )[(e.flaHuemo ,n;a ce rrpoMe-
:C'.:': HRTe e II'bp~aTa CT'bIIKa, K05ITO Tp5I6Ba ,[(a Harrpamue, -3a ,[(a OC'bIT(eCTBHTe KaKBaTO
~~~{ . R ,[(a 6Hno 3HaqHMa IIpOM5IHa B )KllBOTa CH. JJ:pyraTa aJITepHaTHBa Ha rrp5IKOTO 3a5I-
';~~~: B5IBaHe e ,n:a Ka)KeTe, qe cma8ame H5IKaK'bB HJJH ce yl./ume ,n;a rrpaBHTe Hern:o. AKo He
,.·- ,.~ CTe HaIToJIHO fOTOBH 3a np5IKO 3a5IBJ1eHne KaTO ,,A3 .C'bM CHJieH, yBepeH H CHryp~H",
j\_ MO)KeTe ,n;a 3a5IBHTe ,,CraBaM cHneH, yBepeH H cMrypeH". H OTHOBo - aKo He cTe
]r£ roTOBH 3a ,,I·fanpaB5IM ce rrpe,n; cTpaxoBeTe cH c roTOBHocT", rrpo6Baihe ,, Yqa ce ,n;a
;~::)_ ce M3rrpaBJIM rrpe.[( crpaxoBeTe cH".
252 E,[(M'bH,Q EOPH /{A CE CIIPABHM C TPEBOJKHOCTTA H r/JOEHIJTE

© Ba)KHO e .n:a B5IpBaTe HJIH rroHe .n:a HCKaTe .n:a rroB5IpBaTe B yTB1:>p)KJJ:emuna CH. Ho 113 .
o6:w;o Hee Heo6XOJJ:HMO .n:a B5IpBaTe CTOnpou:eHTOBO B T5IX OT caMOTO Haqano. U:ema
e .n:a npoMeHHTe y6e)KJJ:CHH5ITa H HarnaCHTe CH B ITOJ13a Ha YTB1:>p)K.n:emreTO .

. Cne.n: KaTO HarrpaBIHe CIIHC'I:>Ka c YTBbp)K.n:emrnTa, H36epeTe H5IKOJ1KO, c KOHTO HCKare

.n:a pa6oTHTe. IIo rrpHHU:HII e .n:o6pe .n:a pa6oTHTe caMo B1:>pxy ,n:Be-TpH HaBe,n:H'I:>)K, ocneu
aKO He peIIIHTe .n:a rH 3aIIHilleTe BCHllKHTe Ha KaceTa. lliKOH OT HaH-IIOJie3HHTe Ha'TliHH 3a
H3IlOJ13BaHe Ha YTB1:>p)K,n:CHH5ITa ca H3pe;:i:eHH OTJJ:OJiy.

e IlHIIIeTe YTBbp)I()J:eHHeTO MHOroKpaTHO - no rreT HJJII .n:eceT Il'I:>TH BCCKH ,n:eH B npo-
JJ:bJDKCHHe Ha ce,r:i:MHU:a-.n:Be. Bce,rrn IT'I:>T, KoraTo ce yc'I:>MHHTe B'I:>B B5IpaTa CH B yr-
B'I:>P)KJJ:emreTo, 3am1IlleTe CbMHemreTo CH Bbpxy 3aJJ:HaTa cTparrn Ha JUICTa. Karn
rrpOJJ:bJl)f<IITe ,r:i:a rmrneTe YTBbp)KJJ:eHHeTO OTHOBO H OTHOBO H CH ,n:aBaTe B1:>3MO/K-
HOCT .n:a H3pa3HTe C1:>MHCHH5ITa CH, :w;e OTKpHeTe, qe rOTOBHOCTTa BH .n:a IlOB5IpBaTc
B Hero HapacTBa. ETo CJJ:HH rrpHMep:

CoMHemte ·

,, Yqa ce .n:a ce tryBcTBaM ,,)];a, 3a IDIKOJJKO qaca, Ho KaK me ycrre5I U:5IJJ ,n:eH?"
.n:o6pe caM".

,, Yqa ce .n:a ce lJYBCTBaM ,,AMH aKO mna.n:Ha B rraHIIKa ff HaOKOJ10 H5Il\1a HHKOJ:'r?"
.n:o6pe caM".

,, Yqa ce ;:i:a ce lJYBCTBaM ,, He CbM cHrypeH, qe Mora .n:a ro HarrpaBJI ".

.n:o6pe caM".

,, Yqa ce ,r:i:a ce lfJ'BCTBaM

.n:o6pe caM" .

IlO-KbCHO ce-BbpHeTe H o6opeTe BCHlJKH CbMHCHH5I CJJ:HO ITO e,n:HO c Il03HTHBHil TBbP·
.n:eHH5I. B ropmur rrpHMep TpHTe CbMHeHH5I MoraT .n:a 6bJJ:aT o6opeHH qpe3 cne,n:HHTe rpll 1
YTB'I:>P)KJJ:emur:
. . )10
,,IIocTerreHHO Mora .n:a YJJ:bJDKa BpeMeTo, rrpe3 KOeTo ce llYBCTBaM .n:o6pe caM,
U:5IJI JJ:eH".
. . ~j

,,AKO H3IIa,I:t:Ha B rraHHKa, JJ:OKaTO CbM caM, Mora .n:a HarrpaB5I KOpeMHO ,n:mnaHe,
ce OCTaB5I Ha "lfYBCTBOTO H ;:i:a ce o6aJJ:5I Ha "
,,AKO pa3JJ:p065I 3a.z:i:aqaTa Ha MaJIKH CTbITKH, 3HaM, qe :w:e ycne5I".

(JlY"
o HarrmrreTe yTB1:>p)KJJ:eHH5ITa cH c orpoMHH 6yKBH c MapKep Bbpxy npa3eH nlfCT Jl:l"
MHTe Tp5I6Ba .n:a ce BH)KJJ:aT OT ITOHe 6 MeTpa). Cne.n: TOBa 3aKalJeTe JJHCTa Ha orne
 IIOTPEllIHH YEEJK/{EHHH 253

i :~\~;\~:· .
·X{:~rz~~:;~··
JIOTO B6amna, XJia.IJ;l!JJHl!Ka HJJH Ha .n:pyro BH.IJ;HO MJICTO BJJ:OMa Cl!. KaTo IIOCTOJIHHO
BIDK,JJ:aTe YTBbp)!(,n:emieTo ,n:eH CJie,z:i: ,n:eH, He3aBHCHMO ,n:amI MY o6pbII(aTe BHHMamre,

rL
.
;}~jj:; me ro 3arre<rarnTe B yMa BH. .
~ L" . .!\:·o 3amunere rrope,n:m:i:a OT yTBbp/K,D:eHH5I Ha K9-CeTa. AKo Cb3,n:a,n:eTe ,n:BarrceTHHa yr-
, ·:li;~~J~~~.(: Bbp)!(,n:eHmr, 3a ,n:a o6opHTe TBbp,n:eHH5ITa BbB BanpocHuKa 3a nozpeumume y6e;;1c-
~;;})· ·: oeHUfl, MQ)Ke ,n:a HCKaTe ,z:i:a rII 3aIHIIIleTe BCllqKMTe Ha KaCeTa. I13IIOJI3Baii:Te C06CT-
¥:'f,~ :;. BeHmr CH mac mrn rroMoJieTe IDIKOH ,z:i:pyr ,z:i:a Harrpami 3armca. HeKa yTBbp)!(,n:eHH5ITa
r '.:p-~:-- 61>,[(aT B IIbpBO Jrnu:e H Me)K,z:i:y T5IX llMa 5 ,z:i:o 10 ceKyH,n:H, 3a ,n:a MO)!(eTe ,z:i:a OCMHCJUITe
·::f:._. BC5IKO.

-~11i~~. :~oc::~:a:~~~~:Taa:a:11c::::e~~~~ :~~~::::;~ ;~:~:6:~:~ ~1K~~:e;~ : ::

.';:$'.ii.';'[.~.·;~<-. rrycKare KaceTaTa no ~C5IKO BpeMe, ,z:i:a)Ke ,z:i:oKaTo rroqHCTBaTe KbI1(aTa mrn rnoqm-
.,..t,t'o;""" ~· .,. ......
.:·
_;;~~*~>~:i~ paTe. Ho u:i:e ycKOpHTe rrpou:eca, aKO HacoqMTe KbM 3aIIHCa U:5IJIOTO CH BHHMaHHe B
l-
.;~:~g·:;:,: HaII'bJIHO CIIOKOHHO CbCT05IHlle, KoraTO CTe 3a6aBMJIM TeMITOTO ,[(OCTaTbqHo, 3a .na
.· r.-~W·~t~....: ' ~'. ·· ·
::~{;;;,~~tJ::; .. ycenue .JJ:bJI6oKo BC5IKO yTBbp)K.IJ:eHMe.
~ ~~~;:~·~*·~~~:.-~· .- >·..
.,.,,(:~{:'.~(:·n; ·" Pa6oTere c rrapTHbop. IloMoJieTe rrapTHhopa cn ,na BH Ka3Ba yTBbp)K,n:emreTo BbB
L - ·/"'' "·'··;'< ·•:-:.---· . . .
:;3.f:}t: ·• emopo nHu:e, ,noKaTo Bil rne,z:i:a B oqMTe. Cne,z:i:
I•.t
KaTo ro Ka)!(e (1-rnrrpHMep ,,Ylfmn ce
_ -~&~~n~~{,r .o:a rrpeo.nonJIBarn cTpaxoBeTe en"), Bne oTroBap5ITe: ,,,[(a, 3HaM". IIapTHbOpbT Bn
·-~:~.}.: ·;:.npo,n:bJI)!<'.aBa .na BH IlOBTap5I YTBbp)K,D:eHHeTO, JJ:OKaTO ce y6e,n:H, qe HaHCTHHa CTe
1 _'~.: ~.~~,[~ HC.KpeHH, KoraTo Ka3BaTe ,,,[(a, 3HaM". Cne.n: KaTo rrpHKJIIOlfHTe c TO Ba,. CMeHeTe CH
:i ~ .:·~ ;,,.t-t~tt~:~ ponHTe._To3H .II'bT BHe IIOBTap5ITe yrBbp)K,D:eHneTo B nopeo JIHU:e, ,z:i:oKaTo rne,z:i:aTe
.. .; . · jlA-~r~._napTHbopa cH B OlfHTe. Cne,z:i: Ka To Ka)KeTe yTBbp)K,z:i:eHMeTo (HarrpHMep ,,A3 ce ylfa
.\ ~riV~.ria rrpeo,nOJI5IBaM CTpaxoBeTe cu"), rrapTHhOpbT Bil OTfOBap5I c ,,,[(a, B5IpHO e!" OTHO-
: ~ ~o Tp5I6Ba .na IIpO,D:bJI)!(HTe, JJ:OKaTO rrapTHhOpbT Bil ce y6e,n:H, lfe HaHCTHHa MHCJIHTe
. OHOBa, KOCTO Ka3BaTe.

f;~~lfa6epere caMo e,n:Ho yTBbp)K,n:eHue 3a Me,n:nTal(M5ITa c~. EaBHOTo n y6e,n:eHo rroBTa-

. p5!He Ha YTBbp)K,IJ:eHHeTo no BpeMe Ha ,D:bJI60KO Me,D:HTaTHBHO CbCT05IHHe e MOrbn:t:
:tl~qHH 3a 3arreqarBaHeTo MY B Cb3HaHneTo BM. Me,z:i:nTaU:H5ITa e CbCT05IHHe, B KOeTo
~0)1<'.e_Te .na ce rroqyBCTBaTe ,,1(5IJIOCTHO CbII(eCTBO". 0HOBa, KOCTO YTBbp)!(,ILaBaTe
HJIM 3a5IB5IBaTe c U:5IJIOTO Cll CbllJ.eCTBO, HMa CllJIHa TeH,n:eHU:H5I .na ce peaJIM3Hpa.

< .

Y. ~K Aa yeenit1l.IHTe cr1111aTa Ha yrebp>KAeH1t1eTo

\;i:}F '. -
1. !"t~ ,O:Ba OCHOBHH HaqHHll ,z:i:a 3aTBbp,D:llTe YTBbp)K,D:eHlleTO HJIH HOBH5l HaqHH Ha MlI-
;d;_ ,IJ:OBmoprnue n l.tyecmeaHe. ·
·r :.t ~ ·~ ·
iv:·
TpH6BaJio e IIOBTopeHne, 3a ,z:i:a ,,rrporpaMMpaTe" rrorpernHHTe y6e)K-
,neHH5I B yMa Cll. 11HoroKpaTHO IIOBTap5IHOTO OT pO,D:HTeJIHTe BH
,,MJibKHM!" llJill ,,,[(pb)K ce rrpllJillqHo!" e 3aTBbp,ILHJIO rrorpelIIHOTO
y6e)!(,n:eHMe ,,He CTpyBaM HMID.O" HJill ,,He CbM Ba)!(eH". Ilo Cbll(H5I Ha-
'llHH MHOfOKpaTHM5IT ,z:i:ocer c II03llTllBHO TBbp,D:eHHe me ro 3arreqaTBa
B yMa BM, ,n:oKaTO He ll3MeCTil rrorpernHOTO y6e)!(,ILeHHe.
 'f:
::::~~:Pu:p::a::T::A::=P:::::::K::n:::: ~6::::::: I."
254

.
qyBCTBO e HaU-M02'bU{Ufl.m MCTO,[( 3a 3aTB'bp)K,UaBaHeTo HM. B-&3npu: ~;'1l· '
eMaHeTo Ha HOBO y6elK,L(eHne coc coprremo IJU - KaKTo u c YMa _ uic . :~ ·.
My . ocurypu Haii-rom1Ma cllJra u e$nKacHocT. ):(061,p Ha 'IHH .Lia ro Ha· I
rrpaBHTe e IIopBO .ua IIOCTiffHCTe ,[(bJI60KO CbCT05IHHe Ha peJiaKcatu1.1 .·c_;,l:· ·. __· ~
(qpe3 rrporpecHBHa MycKynHa penaKca~H5I HJIH Me,UHTa~H5I) H rrocne il~
a,,.
H3peqeTe YTBbp)K,UCHHeTo 6aBHo, c qyBcrno H y6e.ueHocT. Beqe Ka 3
Me, qe OHOBa, B K6eTO B51pBaIII c U:l!JIOTO Cll Cbpu:e, CTaBa '!aCT or rc6. ·i ·:
AKmueHo uHmezpupaHe t· . ~· -
::1; · ..
'-""'I

Mo;iceTe .L(a 3acunnTe y6e.L(eaocrra cu B.L(a,L(eHo yrnbplK,L\eHue KaTo cne,L(HTe rrorB1,p:t· ·.·_~_;._.•
;::i:emrnTa MY B peaJIHH5I )KHBOT. 1·I36epeTe yTBbp)K,UeHne, Bbpxy KoeTo ncKaTe ;::i:a pa6orn· I
Te, H ro HarrmneTe Bbpxy KapToHqe. IIpe3 ;::i:eH5I 3arrncBaiiTe Bbpxy o6paTHaTa cTpaHa ll J ~
KapToHqeTO BC5IKO Cbfo:ITHe HJIH _ c1nya~H5I, He3aBHCHMO KOJIKO ca HC3Ha rnTeJIHH, KOllT(}
1 -·1 ,
rro;::i:Kperr5IT yrnbp)K,UCHHeTo. IIpo,UbJI)KaBaiiTe TaKa ,UBe JIH rroBeqe ce,UMH~H n BH:>KTe Jla.;1H :_1
...
I:•-_: _·. · •. . -,J
MO)KCTe .n.a HarrpaBHTe CIIHCbK c IIOTBbp)K,UCHll5I. AKO, HarrpHMep, pa60THTe Bbpxy yrn1,p»:· ~ I
,UCHHCTO ,,A3 Mora ,Ua ce Bb3CTaHOB5I KaTO rroeMaM MaJIKH pHCKOBC CbC co6cTBeHOTO Ci! _I·· :
B aHCTO Ha TpeBO:>KHOCTi ~
TeMrro", 6HXTe MOfJIH ,[(a H36poHTe BCHqKHTe CH ycrrexH B HaMaJI5I_ i
H/HJIH H3IIpaB5IHCTO rrpe.u cpo6Hiimr CHTya~HH. H.nn aKO pa60THTC Bbpxy YTBbp:>K.UCHl!Cf() - -i-- ~ ·
<I
,,Yqa ce, qe :>KHBOTbT e MHOfO IlOBeqe OT ycrrexa B KapnepaTa (HJIH B yqnnn:w:e)", 6HxTe MOf: .
JIU ,[(a ITOCO'lllTe BCll'IKll cnyqau, KOraTO CTe ll3ITllTaJlll Y.L\OBOJICTBlle OT ,L\pyru ,L(ei!HOCTll, '.)J
.ua IIOTBbp.IJ:HTe HCTHHHOCTTa Ha HOBOTO CH y6e)K,Uemre.
i .. ,
\: -~
3aTBbp:>K.IJ:aBaHeTo Ha yTBbp)KJJ:CHHeTo qpe3 3a6eJI5I3BaHeTo Ha peaJIHH cn6nnrn, l\Oii' !
:~::H~~~~~PlK.LlaBaT, IIIe aarrpaBu MHoro 3a yKpe1rnaHeTo aa y6e.L(eimcrra Bil B aeronm 1-~

.f :f!
I
.· ~

Cne,nBaT rrpnMepH 3a yTBbp)KJJ:CHH5I, KOHTO MO)KeTe ;::i:a H3IIOJI3BaTe, 3a .ua o6opin~

TBnp.z:i:emrnTa BbB BanpocHuKa 3a nozpeumume y6e:JKueHUfl.. n3IIOJ13BaHTe oHe3II, KOlfflJ
A TX OJ

BH ce CTpyBaT IIO,[(X0,[(5III(ll, HJIH cpopMynHpaiiTe co6CTBCHH.

1. A3 HOC5I OTfOBOpHOCTTa 3a )KHBOTa CH ll ro KOHTp011HpaM.

2. 06CT05ITCJICTBaTa ca CH o6cT05ITCJICTBa, HO a3 H36HpaM KaKBO .z:i:a 61>,UC OTHOUICHil'

· CTO Mil KbM T5IX.

3. 3arrolfBaM .ua rrpocrrepHpaM. A3 Cb3,UaBaM Heo6xo,UHMHTe Mil cPnHaHCOBH pecypcu.-

4. A3 orrpe.IJ:CJI5IM rrpnopnTeTnTe cH H or.ue115IM BpeMe 3a Ba)KHHTe Hema.
. a ail:it1·
5. B )KHBOTa HMa rrpe,UH3BHKaTeJICTBa H y.z:i:oBJieTBopeHHe - Hacna)K,UaBaM ce H ~l -
nopaTa, HapeqeHa )KHBOT. Bc5IKO rrpe,nH3BHKaTeJICTBO e Bb3MO)KHOCT ;::i:a ce yya 11 '"
M3pacTBaM.
 A 9 llOI'PEll!HH YEE)[{fl.EHHH 255
1
' / rrpueMaM ecTeCTBeHUTe lIO,!(eMH H crra,!(OBe Ha )!(llBOTa.
dt'06HqaM ce II ce rrpIIeMaM TaKbB, KaKbBTO CoM.
i { 3acny)I(aBaM xy6aBIITe Hern:a B )I(HBOTa KaTO BCeKII .n:pyr.
'( OTBopeH CoM .n:a OTKpmr HOB CMHCbJ1 B )KHBOTa CH .
... ......

'}j-Ililwra He e TBop,n:e KocHo JJ:a ce rrpoi\teHHrn. YcoBoprneHCTBaM ce cnrrKa no cThnKa.

~;Vo po)I(,n:eHHe coM 3,n:paB, cHneH II crroco6eH .n:a ce B'b3CTaHOB.5I HanonHo. BceKH ,n:eH
~( ce qyncTBaM Bee rro-.n:o6pe H rro-JJ:o6pe.
<·
( PemeH CoM ,n:a rrpeBb3MOrHa CbCT05IHHeTO CH. Pa60T.5I Bopxy Bo3CTaHOB.5IBaHeTo CH.
~:·: ·1.fora .n:a ce Bo3CTaHOB5I KaTO noeMaM MaJ1KH pHCKOBe CbC CBOe co6cTBeHO TeMTIO.
¥is.qaKaM c HeToprremie HOBaTa CB06o.n:a H Bb3MO:>KHOCTH, KOHTO rn;e HMaM, KOraTO
' .?;t"e Bo3CTaHOB5I HaIIoJ1HO.
:r Yqa ce ,!\a ce o6ul.faM.

J f --Yqa ce .n:a 60,n:a ,n:oBoneH OT ce6e cu.

~~!!?~'-.. -;- -
8~',: Ai<o IDIKOH He OTfOBOpH Ha mo60BTa MH, m:e ro npe)KHBe5I H rn;e npO,D:oJDKa 1-rnnpe,n:.
[ ·:;~- \=< · .

~Eyqa ce .n:a 60,n:a crroKoeH, KoraTo CbM caM. Yqa ce ,n:a ce 3a6aBmrnaM, KoraTo ciM caM.
- ~;;i ;;. .

~~J1ora .n:a npHeMa KOHCTpyKTHBHaTa KpHTHKa H .n:a ce rroyqa OT He.5!.

[ \ yqa ce .n:a 60,n:a ce6e CH, KOraTo CbM c .n:pyrH xopa. Ba)KHO e .n:a ce rpmKa 3a co6cT-
i eHll:Te CH Il0Tpe6HOCTH.
::~4.- lliMa HHIII:O J10lll0 B TOBa ,n:a 6b.D:a ce6e CH, KOfaTO CoM c .n:pyrH xopa. McKaM .n:a
~"~''.§~.n:a ce6e CH, KOraTo CbM c ,D;pyrH xopa.
'!:..--

l :(em1 IlOCTII:>KeHH5ITa CH II CbM MHOfO IIOBeqe OT BCIIlJKII T5IX, B3eTH 3ae,n:HO.

~¥~~ ce ,IJ;a 6anaHCIIpaM pa6oTaTa II 3a6aBJ1eHII5ITa B )KHBOTa CH.
}'71Ia ce, qe :>KHBOThT e Hem:o rroBeqe OT ycrrexa. Haii-roneMIDIT ycrrex e .n:a )KHBeeIII ,n:o6pe.
··::...:.::.!...· .

~~i
r.: .• -....
A3 CbM HenoBTOpIIMO H crroco6Ho qonernKo corn;ecTBO TaK'bB, KaK'bBTo coM. )];o-
.;:~?JieH CoM .n:a rrpaB5I HaH-,IJ;06poTO f!O CHJ1HTe CH. . .
f!opMaJIHO e .n:a ce rpernu. roTOB CbM .n:a rrpneMa rpelllKHTe CH H .n:a ce yqa OT T5IX.
~:-.,. ; ·

toxoB CoM .n:a Il03BOJ15IBaM Ha ,D;pynue ,IJ;a MH IlOMaraT. 0C'b3HaBaM, qe HMaM HY)I(.JJ:a
,p! ,npynne xopa. ·

~fiopeH c~M 3a rro,!\Kperrarn Ha ,!\pyrnTe.

-">9TOB CoM .n:a rroeMa pHcKa ,IJ;a ce c6nu:>Ka c H5!Koro.
X1a.ce .n:a penaKcMpaM H ,IJ;a ce on1ycKaM. Yqa ce .n:a iipHeMaM Hern;aTa, KOHTO He
-.~2ra .n:a KOHTpOJ1HpaM.
~?toB CoM ,n;a II03BOJ15I Ha ,n:pyrHTe ,n:a MH no~araT B perriaB~HeTo .Ha npo6neMHTe MM.
::. "; ~. : .

,,,_Oraro ce o6MqaM M ce rpmKa 3a ce6e cM coM Ha:li-crroco6eH .n:a 61>,n:a rn;e,n:op KoM
i(pynne.
l ~i,
(('·
25:7.~:qa;;uH;:-:eo;;;;~~e;~;;~: :::flPABHM c r;~::::::c~:::o:::::::~ ; l~r,
38. HopManHo e ,n:a CbM pa3crpoeH, Koraro HemaTa ce o6npKaT. I ·

::: ::: : : n:~:::o~T:::ll~::::eu3::::::~a :b:::a::::~:.pa Ha np~. _t~E smu

41/42. IlpaB5I Harr~ ,n:o6pCHO TIO CHmITe CH H CbM ,L(OBOJieH OT TOBa. . :,,t"~·~:;,,;.

43. HopMaJIHo e .n:a He MO)Kenr BHHa.rrr .ri:a rrpe.ri:Brr,n:Hlli BcrrqKo. ';/~)

44. HopManHo e rroHJIKora ,n:a H3IIHTBaM rH5IB. Yqa ce ,n:a rrprreMaM H H3pa3SIBaM rni: ~a ~1~; .

•.l ·n
'., ! : ' • I

CH no rro,n:xo,n:mn: Ha qHH. \ ~ ~ ~ ·~~~·1.

>\l:l' "'~ •, · / '

45. Yl.rn ce ,n:a 6b,n:a HCKpeH c .ri:pyrHTe, ,n:opH KOfaTO He ce qyBcTBaM MIUI mm .no611p,
:.
46. B5IpBaM, qe CbM rrpHBireKareneH, HHTeJIHreHTeH H u;eHeH qoBeK. Yqa ce ,n:a cc on.1},
I
CBaM OT LIYBCTBOTO 3a BHHa.

47. BJipBaM, qe Mora ,n:a ce rrpoMeHJI. )I{ena5I .ri:a ce npoMeH5I (rrmr .ri:a H3pacHa). · l '
48. BbHlIIHill!T CBl!T eMJICTO, Kb.QeTo MOJKelII ,[(ace pa3BHBaIII u3a6aBmrnaII1. -_.,,.;, _ ·
49. ;;~:::::Te~~aM~o6neMa eucrnHCKill!T rrpo6neM. ,[(eiicrnuern Il(e Harrpan1111ciu(1 ~Ji ; -X

50. Yqa ce (umr JKenall) ,qa BllpBaM Ha xoparn. l '.·:r

51. 06ell\aBaM cu ,qa HarrpaB5V, KaKBOTO Mora,.3a ,[\a rrpeo,[(OJiell rrpo6neMa en c ~ f JiC ·

52. Y1:1a ce, Lie e HOpMarrHo ,n:a rperrrnlli.

54. llcKaM ,n:a craHa (nnn ,n:a ce Hay1:1a .ri:a 6b.ri:a) caMo.ri:ocrarbqeH.

55. Y1:1a ce ,n:a ce OT.hpcBaivr OT rpeBorara. Mora ,n:a 3aMeH5I rpeBorara c KOH~rpy1a11ruri
,L(eHCTBH5I.

56. Y1:1a ce, CTbIIKa no CTbIIKa, qe Mora .ri:a ce crrpaBJI c BbHlllHHJI CB5IT.

57. A3 CbM CTOHHOCTeH 1:10BeK. IIpneMaM ce raKbB, KaKbBTO C'bM.

TT 6 I"' neHHSI U ,;;.I •.

. .u,enra Ha Ta3H rJiaBa erne ,n:a 3acHJIH C'b3HaHHeTo BH 3a rrorpelllHHTe yoe)K,1-\ croti .,"
BH IIOMOrHe ,n:a n,n:eHTHcpn:u;HpaTe co6cTBeHHTe CH. 06opBaHeTO Ha HeraTHBHH5I BbT~~,4 ~i .I
MO ~ \. ;~ .~

MOHOJIOf H rrorpeIIIHHTe y6e)K,n:emrn qpe3 II03HTHBHO MHCJieHe 1I YTB'bp)l(,n:emrn l , • . '~ ~/

. o~ Hi..~ ·1 -i~
HanpaBH MHOfO, 3a ,n:a BO,[(HTe ITO-CITOKOeH, rro-6anaHCHpaH li CB06o,n:eH OT rpeB . r~·f .,
\!OflJ>• '
%HBOT. ,[t;oKaTo rJiaBnTe, rrocB~TeHn Ha penaKcau;HJITa :rr crropra, u;e1151xa ,n:a BH no.e;ln~ti: L
,n:a rrpeo,n:oJieere cpH3HOJIOrH1:1HaTa OCHOBa 3a rpeBQ)KHOCTTa, HaMepeHHeTO Ha noCJ1 ' )ti·~
,L(Be rnaBH 6enre ,n:a BH ocnrypn HHCTpyMeH.TH, 3a ,n:a ce crrpaBHTe c TpeBO)I(HocTT
3
a~~~:;
BH - oHoBa, KOeTo en Ka3BaTe H B Koero B5IpBaTe. Dzaea 12 me pa3rne,n:a Ba)I(Hara ap ,
Me%,n:y TpeBO)KHOCTTa H l.fYBCTBaTa.
 llOI'PEllIHH YEEJKJ{EHH5! 257

iF'o6o6uieHYde
.,r·~ :
1,11a 3aAat.n1Te

·:~ 1. IloII'bJIHeTe BonpOCHUKa 3a nozpeUlHU/11e y6e:>1eiJeHUR H OT6eJielKeTe OHe3H, KOHTO

-~A-- ere ou:emuur c 3 HJIH 4. 06bpHeTe BHHMam1e Ha rro,nrpyrrnre or y6e:>K,neHH5I, Kb,UeTo
p-~
,.. · .
·
o6ru:H5IT BH c6op Ha,nBHrnaBa pecpepeHTHaTa croilHocT 3a ,na,neHaTa rpyrra. TeMaTa
;t};_,_· Ha ITo.nrpyrraTa 3acJiy)KaBa crre:o,murnoro BH BHHMaHHe.

;~~.')Jpo~eTeTe OTHOBO pa3,nena ,,06opBaHe Ha rrorpeumHTe y6e:>K,nemrn", 3a ,na ce 3a-

·e::;.( :: rro3HaeTe ,no6pe c pa3JIWIHHTe Ha 1n1HH 3a o6opBaHeTo HM. I13IIOJI3Baihe ,,IleT Bb-
i}.J~.1~' npoca 3a 060pBaHe Ha rrorpeUlHHTe y6e)K,n:emrn", 3a ,n:a IIOCTaBIUe ITO):( CbMHeHHe
~£{i.--· -: · BC5IKO y6e:>K,n:eHHe, KOHTO 0Ka3Ba eMO:O,HOHaJIHO Bb3,UeHCTBHe Bbpxy Bae HJIH BH ce
1
-j.~-~>:_~- crpyBa ITpaB,n:oITo,n:o6Ho.
~f?/):·:
t{' 3:/ Cne,n: KaTo o6opHTe rrorpernHHTe CH y6e:>K,n:eHH5I, cpopMynHpailre yTBbp)K):(eHH5I 3a
!d~:-~<.- o6opBaHeTo HM. I13IIOJI3BailTe ,,HacoKn 3a KOHCTpyHpaHe Ha yTBbp)K,n:eHH5I", 3a ,na
~:d~~.q~ - · CH ITOMaraTe, H rrorne,n:HeTe pa3,nena ,,IIpHMepH 3a yTB'bp)l(,n:emrn" B Kpa5I Ha rna-
~~£2K~·:::, _!3aTa. BnB Banpoc1-tuKa HaITHWeTe BC5IKO cBoe yTBbp)K,UeHHe c rna~HH 6yKBH ITO,[(
~<:;-:; :. : ; ,.. . . ,- ,-
~_i!(· ' rrorpellIHOTo yoe)K,[(eHHe, KOeTo ooopBaTe.
,,'1/: • ~· . ' • .

;:~~~-~- {.: f1poLieTeTe

i-··t.·-t \:· . ~ :· :· .
OTHOBO ,,KaK ;:i:a pa6oTHTe c yrnbp)K,[(eHH5ITa" ll peIIIeTe KOH MeTO,[( 3a
.
J11~ _' ;f.\~}
l )·-· . '·.'
3ayLiaBaHe Ha YTBbp)K,[(eHH5ITa llCKaTe ;:i:a II3IIOJI3BaTe - HaIIpHMep, ,n:a rH IIHIIIeTe MHO-
,}'J'£d)V'· fOKpaTHO, ;:i:a fH cnyrnaTe Ha Kacern, ;:i:a pa6onITe C ITapTHbOp HJill ,n:a rn H3ITOJI3BaTe
"··"· ·· -

~i ~< ITO BpeMe Ha Me,[(HTa:0,1151. I13ITOJI3BaHTe T03H MeTO,[( B rrp·O,[(bJI:>KeHHe Ha ):(Be Ce,[(MH:O,H
~~l-: > ,i(o e,n:nH Meceu: BCeKH,[(HeBHO H cne,n: TOBa BHHarn, KOraTO Bil ce CTOpH Heo6XO,[(HMO.
;,:--: : . ··

)~~~K~Z-~ ' :~

~QnbnH11TenHa .mnepai-ypa
~t~~u: · .
,~:if):}} . ; -.. -
19.Qh,~ _Douglas. Words That Heal: Affirmations and Meditations for Daily Living. New York:
;- ~~ritam Books, 1990. (The best single book on working with affirmations I've seen.)
~0': - :::< .
:~-~~ -David. Feeling Good: The New Modern Therapy. Revised edition. New York: Avon
"Jlooks, 1999. ·

~~~~ly, Robert, and Pauline Neff. Anxiety and Panic Attacks: Their Cause and Cure. New
'~~J?rk: Rawson Associates, 1985. (Popular book for phobics on how to utilize affirmations
;aJid,y1sua
. I'ization.
· )
in· .
~~~~::· . .

,<_:.t i; Matthew, and Patrick Fanning. Prisoners of Belief Oakland, Calif.: New Harbinger
.~blications 1991 . · -.
~~~\;i~~\·> · .. . ' . .
~9~~()~k, Robert L., and Frank C. Richardson. Stress, Sanity and Survival. New York:
·;~!~net, 1978. (A classic book on the types of mistaken beliefs that perpetuate anxiety-see
~sp~cially chapters 4, 5, and 7.)
~~.... . .. . \
 fAaBa 10

A1irqttocTHM qepTM,
KOMTO yBeKOBeqaBaT TpeBO)KHOCTTa

l
j

CKJIOHHIITe KbM TpeBmKHH pa3CTpoilcTBa xopa o6IIKHOBeHo HMaT o6rn:H nwrnocrn11

l.repTH. HHKon OT DIX ca rrono:>KIITeJIHn - KaTo II3o6peTaTeJIHOCT, HHTYHUHSI, eMOUHOHaJJJ1a
.: ,J

LI)'BCTBHTeJIHOCT, CbIIpHqacTHOCT n rrpIIBeTJIIIBOCT. Te3II qepTII HM crreLieJIBaT mo6onrn 11a

rrpHSITeJIH H 6JIII3KH. ,[(pyrII qepnr BJIOIIIaBaT TpeBO:>KHOCTTa II IIO,D:KOIIaBaT caMoyBepeHOCT·
Ta HM. Ta3II rnaBa ce Q?oKycnpa B'hpxy t.IeTIIpH OT DIX H Bbpxy BCSIKa e,n:Ha Tp5!6Ba .n.a cc
rropa6onI B ,n:a,n:eH MOMeHT OT rrpou;eca Ha B'h3CTaHOB5IBaHe.

0 IlepQ?eKD;HOHH3bi'\''1

e IlpeKoMepHa HY:>K.D:a OT o,n:o6pemre

8 CKJIOHHOCT KHvI IffHOpnpaHe Ha qn13nqecKHTe II IICHXOJIOf'fllieCKHTe rrpH3Hal~H :Ja

cTpec

0 IlpeKOMepHa HY:>K.D:a OT KOHTpOJI

11
Bb3MO:>KHO e ,n:a He rrpnTeMaBaTe n qeTnpnTe qeprrr. Ho aKo naHHKaTa, Q?o6HHTe u11
reHepaJIII3HpaHaTa TpeBO:>KHOCT ca 6Irnn qacT OT )KHBOTa BII, Bep05ITHO rn:e ce H,UeHnHt)JI ·

UHpaTe c IIOHe ,n:Be HJIH Tpn OT T5IX.

1130
KaKbB e n3roqmrKbT Ha qepTnTe, yBeKoBeqaBarn:n TpeBO:>KHOCTTa? qepTH Karo •
6peTaTeJIHOCTTa H eMOD;IIOHaJIHaTa qyBCTBHTeJIHOCT MOMe ,n:a ca qacT OT Hacne,n:cTBCHll!t
KOMIIOHeHT Ha TpeBO:>KHIITe pa3CTpOHCTBa. OT ,n:pyra CTpaHa, rrepcpeKIJJIOHH3MbT H npt·
KOMepHaTa HJ':>K,Ua OT o,n:o6peHIIe mrn KOHTpOJI Hail-Bep05ITHO ca pe3yJITaT OT paHHlll C
- Cl
,n:eTCKII rrpe:>KIIB5IBaHllil. I1Ma pa3nn'l!HII Ha'l!HHH ,n:a rrr pa3BHeTe. AKo po,n:Hremne Bil •
- _ .. pa 11~1.
rrpIITe:>KaBaJ1II Te3II ·qepTH, MOMe ,n:a CTe rII ycBormn ,n:IIpeKTHO, cne,n:BaHKH nprrMe '
AKo MaHKa BII II 6arn:a BH ca IIManII roneMII IIOCTII:>Kemrn H ca H3IICKBaJIH CbBbpmeHCTBO or
(' . Te.JU
ce6e CH, MO:>Ke ,n:a CTe B'h3IIpnenn u;eHHOCTHTe HM II ,n:a ce ,D:bp)KHTe ITO Cblll;II5l HaqHH·

258
 ;'it JIABA 10 JJW!HOCTHH '!EPTH, KOHTO YBEKOBE'!ABAT TPEBOJKHOCTTA 259

, _· :jf.~;~~;'G:epnr Ma>Ke C'hll(O .n:a ca ce pa3BHJIH B om20Bop Ha oTHOillem1eTo Ha emrn1rn mrn .n:BaMaTa
.- ~ .i~z~'.;'p(),DJITCJIH. AKO, HarrpHMep, qecTo ca BH KpHTIIKYBaJIH HJIH rropmJ;aBaJrn, MO>Ke paHO .n:a CTe
.··. : \< 'ittfoi.IIHJIH, qe Hllll(O, HarrpaBeHo OT Bae, He e .IJ:OCTaTJ~qHo ,[(06po. B pe3yJITaT ce CTpeMHTe
~;\~anpaBHTe BCJ.P-IKO rrepcpeKTHO HJIH ffbK IIOCT0.5IHHO ,[(a TnpCHTe HaCnpqeHHe H 0,[(06pemre.
WMe)K,nyBpeMeHHo MmKe C'hll(O ,[(a cTe ce Hayqnnn ,[(a oTpnqaTe qyBcTBaTa CH H .n:a HrHopn-
r~~Te rrpH3HaI(HTe Ha CTpeca.
{~~~~~:: A.Ko HCKaTe ,[(a .n:o6iieTe II0-,[(06pa rrpe,[(CTaBa KaK CTe pa3BHJIH qepTHTe, pa3rJie)!(.n:aHH
i'T~H rnaBa, rrorne.n:HeTe BanpocHuKa 3a ceMe(awma cpeoa B flwea 2. KaTo rroMHCJUITe
.':·~~pzy OTfOBOpHTe CH, rro-.n:o6pe rn:e pa36epeTe MHHaJIOTO CH. . .
~}~'.:;<· ~any ll(e HaMepHTe HaCOKH 3a TOBa KaK ,[(a H,[(eHTIHpHI(HpaTe, .n:a pa6onITe Bnpxy H .n:a
-~liP.'oMeHIITe BC5IKa OT qeTHplITe 'Y:epnI, KOHTO yBeKOBeqaBaT TpeBO)!(HOCTTa: rrepcpeKI(HOHH-
~~~·M, npeKOMepHa HY)K.IJ:a OT 0,[(06pemre, CKJIOHHOCT ,Ua HfHOpHpaTe cpH3HqecKHTe H ITCHXO-
l': ~.bf:aqecrrnTe rrpH3HaI(H Ha CTpeca H rrpeKOMepHaTa HY)K,[(a OT KOHTpOJI . *
;~~0'. . .
. .< ;k:5:;_ -

I :,:rtiikria{_:;:, nep¢>e1n1u10HH3bM
}~~~~£~ff' \ . .
:I _'.:~;i:~;'{j/,~:~,f repcpeK1UIOHH3M'bT HMa ,[(Ba acrreKTa. IlnpBO, Bile CTe CKJIOHHH K'hM HepeaJIHCTH'lIHO
· ··: -~~COKH oqaKBaHHH K'hM ce6e en, ,Il;pynue H )KHBOTa. KoraTo Hell(o He orrpaB,[(ae Te3H oqa-
1~~.~HH5I, Bile CTe pa3oqapoBaHH H/HJIH KpHTHqHH. BTopo, CKJIOHHH CTe .n:a ce TpeBO>KHTe
·nP..:~KOMepHO 3a .n:pe6HH He.n:ocTaThIJJI Il rpellIKH B ce6e CH HJIH IlOCTH)!(CHH5ITa Bil. <I>oKycn-
:P.~.?Kn ce Bbpxy HCC'bBnpllieHOTO, Bile OTXBnpmITe H HfHOpHpaTe xy6aBOTO.
r~£i?LCTepcpeKIJ.UOHH3M'bT e qecTa rrpH'Y:HHa 3a HHCKOTO caMoqyBCTBHe. To:H: e KpHTHqeH K'bM
f»9~l<o yc:m rne H BH y6e)I<.IJ:aBa, qe Hnrn:o HHKora He e ,[(OCTaT'hqHo .n:o6po. OcBeH TOBa e B
C~§T()5IHHe .n:a BH .n:oKapa .n:o ToqKara Ha xpoHH'Y:eH cTpec, rrpeyMopa li H3TOll(eHHe. Bce-
.'&.~1):'!'hT, KOfaTO rrepcpeKI(HOHH3MbT Bll C'hBeTBa, qe ,,6H Tp5I6BaJio", ,,Tp.5!6Ba" HJIH ,,CTe
f1."'.·::7 :f;- ;":" :~ . . " ~

.. J!'!>)l(HH ' Bile ce rrpHillIIOpBaTe rropa,lJJI TpeBO)KHOCT, a He rropa.n:H ecTeCTBeHo )!(eJiaHHe Ii

c~~;OHHOCT. KoJIKOTO rro-roJieMH rrepcpeKI(HOHHCTH CTe, TOJIKOBa rro-qecTO ll(e H3IlHTBaTe
"" '·'e:Bo)l(HOCT.
:J'~~)Jpeo.n:omrnaHeTO Ha nepcpeKI(HOHil3Ma H3HCKBa cPYH,[(aMeHTaJIHa rrpOMHHa B Harnacara
·~~'.j *iM ce6e en H KbM )!(HBOTa KaTo U:5UIO. Cne,[(HHTe ce,[(eM HacoKH ca orrrpaBHa ToqKa 3a
'.'%~*eCTB.5IBaHeTO Ha TaKaBa npOMHHa.
~~!? ..
'~SpTbpCeTe ce OT HAesna, "le CTOHHOCTTa B!ll ce onpeAenSI OT BaW~'iTe
, . _nocnuKe HYUi
_'?:·:,:.: _:_

;~-- ~~HIIIHHTe ITOCTH)!(eHH.5! ca OHOBa, no :koeTO o6rn:ecT_BOTO rrpeI(eH.5IBa ,,CTOHHOCTTa"

:~rcoI(lianHH5I
... -,..
~ .~ .
cTaTyT Ha qoBeKa. Ho rn:e rro3BOJIHTe JIH Ha o6rn:ecrBoro .n:a HMa rrocne.n:-
.
J~~_ .D.yMa 3a I(eHHOCTTa BH Ka To qoBeK? Pa6oreTe Bbpxy 3aTBbp)K.n:aBaHeTo Ha H,[(e5I;Ta, qe
.. {I ~. : -· ... .

~~~:.\~ .
·:\:t ~.-
~·~~s-.:~~-- .

l-farro)KemrnTa B pa.3,r:i:emne 3a rrep¢e.KIUIOHH3Ma u npeKoMepHaTa Hy)K,r:i:a OT o;::i:o6pemre B Ta.3H rna-

Ba ca a;::i:amttpaHH c pa3perneHue or rnaBH 6 u 8 Ha KHHrara ,,Anxiety, Phobias, and Panic: Taking
Charge and Conquering Fear" (TpeBO.IKHOCT, ¢o6HH H naHHKa: noeMaHe Ha KOHTpona H npeo;::i:omrna-
He Ha CTpaxa) OT Reneau Z. Peurifoy. B.ffii\.-re ra3II rrone3na KHHra 3a no-~o;::i:po6Ha ,r:i:HCKYCH5I na Te3H
BoIIpOCH.
260 E,[(MbH,[( EOPH /(A CE CIIPABHA1 C TPEBOJKHOCTTA 11 <POEHHT£

uem-10crra BM e ,n:a,n:eHocr. Xopara npmrncBaT rrpHCbil(a n;eHHOCT Ha ,n:oMallIHHTe JUD6rr

l!~{·
UH H pacTeHff5ITa CaMo no CHJiaTa Ha CbIUeCTByBaHeTo HM. H BHe KaTO 1IOBellIKO Cb1II.ec1so
HMare raKaBa npHcorn:a ueHHOCT caMo 3amoro ere ryK. Eo,n:ere roToBH ,n:a OCb3Haere H
YTBbp.I(HTe, 1Ie CTe ,n:OCTOHHH 3a mo6oB H yBa)KeHHe He3aBHCHMO OT BbHllIHHTe CH rrocn1-
)KeHH5I. Koraro caMoBrno6eHHTe xopa ce H3npaB5IT rrpe,n: CMoprra, o6HKHoBer-ro 3a rnx 11 ~
11
caMo ,n:Be Ba)KHH Hern:a B )KHBOTa HM: yMeHnero ,n:a o6nqar ,n:pyrnre n H~pacrnaHero Ha
Mb,n:pOCTTa HM. AKO HCKaTe ,n:a ce on;eH5IBaTe cnope,n: H5IKaKbB CTaH,n:apT, rrpo6Baihc TeJH
):(Ba, a He o6rn:ecTBeHHTe ,n:eqmHHIJ;HH 3a CTOHHOCTTa.

VIAeHTYIQUU.('1pa~Te v. npeoAoneHre nepcpe1<1.('10HHCTK1.u1 Hal.ll!IH

Ha MflicneHe

IIepcpeKIJ;HOHH3MbT ce H3pa35IBa B Haq1rna, no KOHTO CH roBopHTe. 3a rrep¢eKuHo·

HHCTKaTa Harnaca e xapaKTepHO H3nOJI3B.aHeTO Ha ,,6H Tp5I6BaJio/,n:Jib)KeH CbM", Harnaca·
ra ,,BCHIIKO HJIH HHrn:o" H rrpeKoMepHoTo o6o6rn:aBaHe. Cne,n:BaT rrpHMepH 3a TBnp,nemrn.
CBbp3aHH c Te3H Ha1IHHH Ha MHCJieHe H CbOTBeTHHTe no-peaJIHCTH1IHH KOHTpaTBbp,UCHllR.

Haq1rn Ha MHcJieHe Ko HTpa rnn p~emrn

Eu mpR6BaJZojf{JZo:J1ceH CoM
,,EH rp5I6mu10 ,n:a Mora ,n:a ro HarrpaB5I ,n:o6pe". ,,Il(e HanpaB5I Haii-,n:o6poro no cHmne cu".

,,,ll;Jib)KeH CbM ,n:a He npaB5I rpelllKH". ,,HopMaJIHo ·e ,n:a ce rpellln'_'

Beul/KO UJZU HUUfO

,,H Hrn:o He e Hape,n:". ,,He ecu i1Ko He e Hape,n:. lliKoH Hema ca

,n:o6pe, a ,n:pyrH HMaT . Hy)K,n:a OT IIOBCl{C
BHHMaHlle".
'• • -• V •

. ·~·
,,IIpocTo H3o6rn:o He Mora ,n:a ro HarrpaB5I" . ,,AKo ro pa3,n:po65I Ha ,n:ocraTb1IHO MaJlKl!
CTbITKH, Mora ,n:a ro HarrpaB5I".

llpeKoMepHo o6o6U{aeaHe

,,BUHQ2U o6opKBaM BCH1IKO" ,,IlpoCTO He e B5IpHO, qe 8UHQ2U o6opKB3;.,{

BCH1IKO. B ,n:a,n:eHH5I cnyqaii me. ce BbPH 3
Ha3a,n: H rue HarrpaB5I Heo6xo,n:IIMllTe no·
rrpaBKH".

,,HuK02a IDIMa ,n:a Mora ,n:a r6 HarrpaB5I". ,,AKo rrpaB5I MaJIKH CTbITKH H rrpo,zrnnA\J"
:l 3aM ,n:a rronaraM ycHmrn, c BpeMeTO we
noCTllfHa KaKBOTO CbM pellillJI".

B rrpO.D.bJI)KCHHe Ha e,n:Ha ce,n:MHIJ;a o6porualire BHHMaHHe Ha BCH1IKH cnyqan Ha ,, H

6
Tp5I6Ba110/,n:no)KeH CnM" BcHqKo HJIH HHruo" llJIH npeKoMepHo o6o6rn:aBaHe. Hocere cH
'" · · re
TeTpa,n:Ka H 3anHCBaiire MHCJIHTe rrpH Bb3HllKBaHeTO llM. AHaJIH3Hpaiire KaKBO CH MHCJlli -
B MOMeHTH, KOraTO ce qyBCTBaTe oco6eHO rpeBO)KHH llJIH crpecHpaHH. 06bpHeTe cne
uu-
 -~(:

[ ·,:·~ 10 JJHqHOCTHH q£PTH, KOHTO YBEKOBEqABAT TP!iBOJKHOCTTA 261

·~i ..aHHMaHIIe Ha H3IIOJI3BaHeTo Ha .UYMHTe "Tp5I6Ba"' ,,,IJ)Tb)KeH CbM"' ,,for Tp5I6BaJ1o",

-:~ara", ,,HHKora", ,,BCWIKH" HJJH ,,HHKoli". Cne,[( Ka To e,[(Ha ce,[(MHna 3arrHcBaTe rrep-
.4~~~oHHCTKHTe CH TBbp,[(eHH5I, cpopMyJIHpaihe KOHTpaTBbp,[(eHH5l 3a BC5IKO OT T5IX. 11pe3
,_A
; *fiIUHTe ce,[(MHnH qecTO rrperrpOl:fIITaIITe CIIHCbKa c KOHTpaTBbp,[(eHH5ITa, 3a ,[(a pa3BH-
:~fftO'."~MaJJKO rrepcpeK1(HOHHCTKH rro,[(xo.n: KbM )KHBOTa. BmKTe DzaBa 8 3a ,[(OITbJJHHTeJJHa
~~~pMal(II.5! OTHOCHO Cb3,[(aBaHeTO H pa6ornTa c KOHTpaTBbp,[(eHH5ITa.·
l ·: .,

pecratteTe
.

na npeyse1u14asaTe sancHocrTa Ha Ape6HHTe rpew1<H

''.~~HOT Hai!-npo6rreMan1qHrrTe acneKn1 Ha nep¢eK1(llOHH3Ma e ¢oKycrrpaHeTo Bbpxy
··~MTe HCCbBbpIIleHCTBa HJ1H rpernKII. IlepcpeKI.JJIOHUCTHTe ca CKJIOHHH ,[(a 6-b,[(aT MHOfO
·' ~If KbM ce6e CH 3apamr He3Hal:fnTeJIHH rpeIIlKH, KOIITO H.HMaT rroqTH HHKaKBH Herro-
ii:~.~eHH rrocne,[(CTBH.H, o:w;e rro-MarrKo ffbK ,[(bJirocpoqHH. KaTo ce 3aMHcmne cepuo3-
:·bi.Iio Ba)KHa me e HarrpaBeHaTa ..QHec rpernKa cnen e,[(HH Meceu? Cne,[( e,[(Ha ro,[(HHa?
[ ·:·~.-~poneHTa OT cnyqaHTe rpeuJKaTa :w;e 6b,[(e 3a6paBeHa MHoro 6np3o. lliMa KaK ,[(a
,;.t iare 6e3 rpeIIlKH HJIH Heycrrexu. HHKOH BeJIHK ycrrex He ce rrocTHra 6e3 MHo:>KecTBo
1~·~11( ~ :. •. ~

'ODaJUI II rpeIIlKH no IlbT5I.

t~>---. ·
-~ ~-f<ycrr-1pa~he ce Bbpxy no11oxnnenHOTO
~aJMHIIIJ15IBaHKH Bbpxy .upe6mne CH rpernKH, rrepcpeKI.J:HOHllCTllTe ca CKJ10HHll ,[(a OMa-
JK~rnaT rroJJO)KHTeJIHHTe CH rrocTmKeHH.H. Te H36HpaTeJIHO 1rrHopupaT BcMqKo xy6aBo,
·~r~a·H:-arrpaBHJIH. HaqHHbT ,[(a rrpoTnBo,[(elicTBaTe Ha ta3M TeH,[(eHnH.5! e B Kpa5I Ha BceKII
~·:fl~ir :.tia aHaJIH3HpaTe IIOJ10)KHTC.:1HHTe CH IIOCTH)KeHH.5!. 110MHCJ1eTe no KaKbB HaqHH
"!lJ[Ii'or rroma HJIH cTe .n:ocTaBHJIH y.uoBoncTBne Ha xopaTa rrpe3 ,[(eH.H. IloMHCJJeTe 3a
·~te: cinrrKM KbM
-..-'\·' --· ' " ·
rrocTHraHeTo Ha 1(eJIHTe cH. KaKBo ,[(pyro ere CBbpIIIIIJJM? ,n:o KaKBII
P,~~nrn ere ,[(OCTHrHaJIH?
~~R:E:IeTe BHHMaH:ae ,[(aJIM He OMaJlOBa)KaBaTe HeII.(O II03MTMBHO c ,,Ho" - HarrpMMep .
til'1&~ ~~.)6np reparreBTHqeH ceaHc, Ho KbM Kpa.H H3mnax TpeBO:>KHocr". HayqeTe ce ,[(a He
a11tre ;,Ho"
.
rrpH rrpel(eHKaTa Ha HarnacHTe H rroBenemrero
t~; ~~-
err.

[60TeTe eopxy peam1cr11YH11 1..1em1

·'~-~:~" '-~-
~fl,WCTfilIHH JIH ca I(eJIHTe BM HJIII ca TBbp,Ue BHCOKH? Errxre mr oqaKBa.JIH OT ,[(pyr ,[(a
me I(CJ1HTe, KOHTO CTe CH IIOCTaBUJIH? I1oH5IKOra e Tpy,[(HO ,[(a CM ,[(a,[(eIII CMeTKa, qe
-~---:~en~ ca TBbp,[(e BHCOKH. ,n:o6pe e..n:a rrpoBepHTe ,,peaJIMCTfflIHOCTTa MM" 3ae,[(HO c
.~~)Dlll TeparreBT, 3a ,[(a Onpe,[(emITe ,[(aJIH ,[(a,[(eHa I(eJI e IlOCTll)KHMa HJ1H ,D;OpM ,[(aJill
~o ,[(a ce CTpeMHTe KbM He5I. He oqaKBaTe J1H TBbp,[(e MHOfO OT ce6e Cll M OT CBe-
. ~*~ 611 Tp516Ba ,[(a KOpHrHpaTe H5IKOH OT I(CJIHTe CH B CbrnacMe c orpaHuqaBaI.IJ,HTe
~~ ·karo . BpeMe, eHeprH.H M pecypcn. AKo orrpe,[(eJ15IHero Ha neHHocrra BM HaIICTHHa
g:;£~_1>Tpe, a He OT IlOCTH)KeHH.HTa BH, :w;e MO)KeTe ,[(a ro HarrpaBMTe. IlpMeMaHeTO Ha
·~f8FPaHMqemrn e BHCIIl H3pa3 Ha mo6oBTa KbM ce6e cM.
·-~;ii{_/. . -
rs:..:~ ...

.~;,~-!t~BaHTe noBel.fe YAOBOflCTBflU1 H pa3BneYeH'1S1 B )fU1BOTa Cl1

.~~.~K1(1iOHll3MbT o6HKHOBeHO rrpaBH xopaTa CKOBaHH ll CKJIOHHll )..(ace GaMOOTprrqaT .
.'BTBaTe co6CTBeHHTe cu qoBeIIlKII rroTpe6HoCTH 3apa,[(H rrpecJJe,[(BaHeTO Ha BbHIIIHli
262 EJ(M'bH!( EOPH /(A CE CllPABHM C TPEBOJKHOCTTA H cJJOEf1JfT"· ·
I;.

u:enn. B Kpai1:Ha cMeTKa Ta3H TeH,I:i;eHU:H5I MO)Ke ,n:a ,n:oBe,n:e ,n:o 3a,n:yruaBaHe Ha )iUJ3HeHocn .
H3o6peTaTenHOCTTa. Y,n:oBoncTmreTo - pa,n:ocna OT )KHBOTa-'- rrpeo6pnma Ta3H TeH,n:enu.u~.?l )~'~ ; '"'.
HH,n:nami:nTe OT rrneMeTo cnyKc HMaT e,n:Ha Mb,n:pa rroroBopr<a: ,,ITnpBoTo Heru:o, Koe ·,:.;_ · · 1
10
xopaTa Ka3BaT- cne;::i: CMbpTTa en e ,,3arn:o forx ronKoBa cepH03eH?" ITpeKaneHo cepno · · J~;-.-,·: ·
. ., 6 311Q -.<,I.._ . _J
mr ce rrpHeMaTe, nmrrnBaHKH ce or ,n:ocraTbl{HO BpeMe 3a 3a aBneHH5I, paJBneqemrn, Hrp .- ~,>-
4
H rro-c.mBKa? KaK 6HxTe MornH ;::i:a cH ocnrypnTe rroBeqe BpeMe 3a OTJJ:HX rr y,n:oBoncrni 1 <~ ·. :.· 1
Mo)KeTe ;:(a ce rrpoMeHHTe :KaTo BCeKH ,n:eH or,n:emITe BpeMe ,n;a HarrpaBHTe rroHe C,[(Ho Het:l~ :·:i :.;\j
.1

KOCTO BH ,I:(OCTaB5I y;::i:oBOJlCTBHe. --·~ .Jl,_L~ __,

OpwemHpa~he ce KbM npoiteca
A.Ko crropTyBaTe, 3apa.r1u rro6e.r1aTa nu urpaeTe unu rrpocTo 3a .r1a ce Hacna1J:1nc 111
fI '·. 1
HrpaTa? B :>KHBOTa CH Ka To IJ:5IJIO ,,3a rro6e,n:aTa mr HrpaeTe", KaHanH3HpaliKn eHepnurra cu l~: ·
K'bM rrpeBb3XO,I:(CTBO I-Ia BC5IKa u;eHa, HJ1H ce HacJ1a)K,IJ;aBaTe Ha )KHBOTa ,n:eH ITO ,n:eH? i.
I10Be11eTo xopa OTKpHBaT, oco6eHo c Bb3pacTTa, qe 3a ,n;a rronyqaBaT Hali-ronRMo YM' j>-:- l
~eHllT
·
BOJICTB!Ie OT lK!IBOTa, Haii-.r106pe e .r1a npoljeca Ha rrpaBeHe Ha Remo - a HC C3MO PC' ' ·.
3YJ1TaTa HJIH IlOCTH:>KeHHeTo. I1orryn5IpHH H3pa3H Ha Ta3H H;:I;C5I ca ,,IhryBaHeTO e IIO-DlliKl!tl . ~~ - -
OT Kpai1:HaTa ri:en" H ,,CrrpH H IlOMHpHlllH p03HTe". l J

1
.i •.-• 1
-.J
BceKH T.IOBeK HMa Hy)K,n;a oT o,n;o6peHHe. I1 Bee rraK rrpH MHoro xopa, KOHTO ce 6opHl e 'i •.
TpeBO)KHOCT H cpo6mr, Hy)K,n;aTa OT o,n;o6pemre MO)Ke ;:i:a 6'h,n;e rrpeKoMepHa. I1pe1<aJ1CJ1aH
3arpH)KeHocT 3a o;::i:o6peHHeTo qecTo e pe3ynrar or BnTpeurno ycemaHe 3a HeCoBbplltCll' .f
l :.. , [
CTBO HJlH Manori:eHHOCT. ToBa BO,IJ;H ,n;o rrorpeurnoro y6e)K,IJ;eHHe, qe ere HerrpneMJIHDH n, I
KHBa, KaKBHTO CTe (,,AKO xqpaTa BH,IJ;5IT KaKnB C'bM BC'blI(HOCT, H5IMa ;:i:a Me rrpHeMaT"). l1H=
;:I;HBH,IJ;HTe c rrpeKOMepHa Hy)K;:i:a OT o,n;o6pemie BHHarH TbpC5IT IlOTBnp)KJJ:CHHe OT ,npynm
B OIIHTa CH ,n;a 6n;::i:aT HeH3MeHHO MMJ1H, Te MQ)Ke ,[(0 TaKaBa CTerreH ;:i:a ce IIO,Ul{HH5IT )I~ -- ~~~'
l~
·-1-
-, J

· ~1· ~.~ ~
oqaKBaHH5ITa Ha OKOJlHMTe, qe 11eCTO HfHOpnpaT co6CTBeHHTe CH IIOTpe6HOCTH II t1ync1n:i
qeCTO HM e rpy,n;Ho ;::i:a IlOCTaB5IT rpaHHIJ:H HJIII ;:i:a Ka3BaT ,,He".
.•
fli'bnrocpoqHOTO rrocne;:i:cTBHe OT IIOCT05IHHOTO C'b06pa35IBaHe H yra)KL(aHe Ha ,npyritit
3a cMeTKa Ha ce6e cH e HarpyrrBaHeTo Ha c;:i:np)KaHo pa3oqapoBaHHe H Hero.nynam1c
rrpeHe6perBaHeTo Ha cpyH,n;aMeHTaJlHHTe BII rroTpe6HOCTH. C;:i:bp)KaHoro pa3oqaponaHllC !!
01
--~ I
Hero,n;yBaHHe C'b3,IJ;aBa IIO,D;Cb3HaTenHaTa OCHOBa 3a xpoHJiqHa TpeBO)KHOCT H Harrpe)Ke!ll!C-
:t··
. C nnA
I1Ma MHoro Ha11HHM ,n;a rrpeo.noneeTe rrpeKoMepHaTa Hy)K;:i:a or o;:i:o6peHHe. ne)J.l -.
HaCOKH rri:e BM IlOMOfHaT ,tia 3arroqHeTe:

Pa3BHHTe peanHCTH'-IHO s11)f(AaHe 3a OA06peH1t1eTo Ha APYrHTe xopa

- . . &
KoraTo xopara He H3pa35IBaT o,n;o6peHIIeTo CH K'bM Bae - HJ1H ;:i:opH ce ;:i:-np)l(aT rp) ·
rrfffC J
HJlH IJ:HHM11HO - KaK ro rrpHeMare? CKJ10HHH nII ere ,n;a ro rrpneMaTe mit:rno, .na BHf-\
- ? Cn,;t·
TOBa orn:e e;::i:Ho ,I:(0Ka3aTeJ1CTBO 3a co6cTBeHaTa CH HeKa;:I;b_pHOCT IIJ1II Manou:eHHOCT . . e p..:t ~-:~
BaT H5IKOH pa3rrpocTpaHeHH HarnacH, xapaKTepHH 3a xopara, KOHTO IIOCTaB5IT rrpeKOM :t1---~;·
y;:i:apeHMe Bbpxy TOBa BHHarH ;::i:a 6'b,n;aT xapecBaHH. Mo)KeM ,[(a rH HapeqeM ,,HarnaC• ' lt •
- a3~f~
yra)K;:i:alll". Cne,n; BC5IKa HMa anrepHaTHBeH B'b3rne,n;, Koliro B rroBeqeTo cnyqaH oTP ·
peanIICTHqHOTO Bll)I(,I:(aHe.
 :~i~BA ~a3::::::::: :::~:a~(~:~:~:~~ :~:::!:::::~::::::
0
I. MeH, TO e, ::~
'. il1I,:.S~~{f:~l~~:f~l~;;:~~::;,2~::~~::~~~;~~~:E~~:~::~;££f;;~
~f~~~.· . ce ~bp)KaT ~pyJKemo6Ho u rrpueMall(o".
J!:~ft';~·;u;;u· Pa3npocmpaHeHa 1-ta2JZaca: ,,KpHTHKHTe Ha .npyrure caMo rro.nqepTaBaT cpaKTa, qe
frf~f;~~,:-
·:
~\:''. ·.
!ialicTHHa CbM 6e3rroJTe3eH."
~ .

::j\~ft:/.~\-·:
::1ls.1.-«2~.1;:v,- . ·
AAmepHamueeH
.
8'b32Jleo: ,,Xopara, KOHTO MH HaMHpaT He,[(bCTaTbnH, MmKe .na
t(J.~A'.XI-;> rrpoeKTHpaT Bbpxy MeH co6CTBeHHTe CH HeCbBbplIIeHCTBa, KOHTO He ca B CbCT05IHHe
:J~~t;~Mi:> .n:a CH rrpH3Ha5iT. Xopara ca CKJTOHHH IIO,[(Cb3HaTeJ1HO .na npoeKTHpaT HeC'hBbplIIeH-
.~';~i~;;~~;i·. CTBaTa CH Bbpxy .npyrHTe".
: .- ~:.:7 . :. -

.: . :~~S: Pa3npocmpaHeHa HazJZaca: ,,MHCJ15I, qe CbM .no6np qoBeK. He Tp5!6Ba J1H Bcw:qKH .na
~ . ~\:<.}ft);/ _ ·: ._ Me xapecBar?"
.· ·'"~t~;£'.f--_~ AJZmepHamueeH Bo32JZeo: ,,BHHarH me HMa xopa, KOHTO rrpocTo H5!Ma ,n;a Me xapec-
.::~~~}~~.:~::
.t~~\•~;.~ '.
'-· : BaT - KaKBOTO ll ,[(a HarrpaB5!. Liecro rrpHBJ1HqaHeTO HJ1ll OTBpameHHeTO ca HpanHo-
HaJIHll". .

~ }fj,l~~~~\\:_ Pa3npocmpaHeHa Ha2JZaca: ,,MHoro e Ba)KHO .npyruTe ,n:a Me o,n:o6p5!BaT II rrpHeMaT."

' ~~;~~l'it~1F>~·,·. AllmepHamueeH 8'b32Jleo: ,,He e Heo6XO,[(llMO .na IIOJ1yqaBaM o.n:o6peHHeTO Ha BCeKH
: , , .:[:}~.<·· cpellJ,HaT, 3a ,[(a llMaM llJ,aCTJ1llB ll Cl\.-!HCJieH )KlIBOT - OC06eHO aKO B5IpBaM B ce6e CH
~.t1.{~~J,._:~_--H ce yBa)KaBaM." .
.i.~~--~ ·_i:~-~4 . :

~J~\/tne,[(BallI,H5IT IIbT, Koraro ce IIO"CJYBCTBaTe OT6J11>CHaTH HJ1ll OTXBbpJieHH, OT,[(eJ1eTe Bpe-

, .~'.~~ ce ycrrOKOHTe II IIOMllCJTeTe ,[(aJill qoBeKbT, KOHTO ce ,[(bp)KH HeraTHBHO, pean-Ipa Ha
5~.%KBa Barna IIOCT'hIIKa llJIH rrpOCTO e pa3CTpoeH OT Hema, KOeTO H5!Ma .HHmo o6llJ,O c
~~~§.;:.. )'·· -.a,n;aihe CH Bbrrpoca .naJTn He rrpneMaTe Hemo6e3HHTe 3a6eJie)KKH HJ1ll rroBe,n;eHne Ha
~· q7<~ ~

~ PXtH5! TBnp.ne J1HqHo.

%Nf':.~>1 -. -
~:,£~paBS1HTe ce c l<p'1TPllK'1Te o6eKTHBHO
:/··.· ..

:") IpeK.oMepHara HY)K,[(a OT o.no6peHne qecTo ce cnrrpoBO)K,D;a OT Hecrroco6HocT ;:J:a rro-

g51Iµ KpHTHKa. Mo)KeTe ,n;a rrpoMeHHTe HarnacaTa CH K'hM KpHTHKHTe, .na HrHopnpaTe
~gg~~.°BaTeJ1HHTe KpHTnqHH 3a6eJie)KKll n .na rrpneMaTe KOHCTPYKTHBHaTa KpHTHKa KaTo
'~~~~RTeJ1Ha Bb3MO)KHOCT ,[(a ce rroyqnTe .

.. _ne.tiHHTe Tpll HaCOKll llJ,e Bll 61>,[(aT OT IIOJ13a:

~:QqeHeme
).fl ·~:..: . .
u3mol..fHUKa Ha -KpumuKama. AKo BH KpHTHKyBaT, Ba)KHQ e .na en 3a.na,n:ere
l~'J>IIpoca Kail Bll .KpHTllKyBa. I1Ma J1ll T03ll q(rneK rrpaBO ,n:a BH KpHTHKyBa? 3Hae J1ll ,[(OC-
~xaT'bqHo 3a Bae, 3a yMeHnHTa Bn nJTn 3a .na.neHH5l Bnrrpoc, 3a .na HarrpaBH o6eKTHBHa
-§~eHKa? fun T03ll qoBeK e rrpncTpacTeH ll He MO)Ke ,[(a 61>,[(e o6eKTHBeH? (KOJ1KOTO
~~-?:. ~eMonHoHaJ1HO 3ape,n:eHa e Bpb3KaTa, TOJIKOBa IIO-BepokTHO e TOBa ,[(a e B5IpHo.)
~§MonnoHaJ1HO llJ1ll pa1(HOHaJIHO rOBOpH qoBeKbT? qeCTO llJ,e HaMaJ1HTe 6oJ1KaTa OT
~i!~_llTHKaTa KaTO aHaJ1ll3HpaTe OTfOBOpHTe Ha Te3ll BbIIpOCH.
~~:~: '..
 :.,,1: · .
~>~ . .J

264 E)::(MbHL( EOPH l(A CE CIIPABHM C TPEBO)J(HOCTTA H cfJOEf1JfrE ,_

-~~,::· _: _
IloucKaume noiJpo6Hocnw. ToBa e oco6eHo Ba)KHO, aKo BH oTrrpaB.5IT rrpHHU:HITHa KPH· f
-~ .
.1

TIIKa KaTo ,,MHoro noura pa6oTa" HJIII ,,CTpyBa MM ce, qe He 3Haew KaKBo rrpamnu" it
He rrpueMaihe o6o6maBamaTa ou:eHKa. IloMoJieTe LIOBeKa, oTrrpaBIIJI KpHTHKaTa ., · J--.-
KOHKpennapa ToqHo Kb.\! KaKBO .HMa 3a6eJieJKKH. IIoncKaiiTe MHeHHeTO MY KaKso T~~~~ . _,_. ·. ·•.
6HXTe Morna ).(a HarrpaBiue, 3a .n:a rro).(o6pnTe pa6oTaTa en nnn ).(a rronpaBHTe HeillaTa. I
IJpeljeHeme iJaAu KpumuKama UMG OCHOBGHU.fl. On;eHHJill CTe H3TQqHHKa Ha Kp1nu. l,.
KaTa II - B cnyqali Ha IIpIIHU:HIIHa KpHTIIKa - CTe IIOHCKaJIH rro;::i:po6HOCTH. Cne.n TO!l.~ ---- l·: _-,:_
Tp.H6Ba ;::i:a cu 3a;::i:a;::i:eTe Borrpoca ;::i:anu KpHTHKaTa HMa II3BeCTHO ocHoBaHHe. 06ttKBo· I
BeHO KOraTo KpIITIIKaTa e OCHOBaTeJIHa, 6oJIII MaJIKO IIOBeqe - T.5! MO)Ke ;::i:a BH Hap;i.
HH HJIII pa3cTpoII. AKo KpnTHKaTa e HeocHoBaTeJIHa, Bepo.5ITHO H.5IMa ;::i:a rrpe.nH3BlB: J
eMOU:HOHaJIHa peaKU:H.5! y Bae: MO)Ke ;::i:a .5I OTXB'bpJIHTe KaTO HeyMeCTHa, a6cyp,zwa ILl H
HeHmpopMIIpaHa.
Hali-;::i:o6pH.5IT HaquH ;::i:a ce crrpaBHTe c KpHTHKa, KO.HTO BH ce cTpyBa o6ocHoBaHa, e JJ
.5I B'b3IIpHeMeTe KaTo Banrna o6paTHa HHcpopMa1(II.5I, K0.5ITO MO)Ke ;::i:a Bil IIOMOrne .na llJ ·
yqJITe Her._u:o 3a ce6e CH. OCBeH TOBa, HerrpeMeHHO CH HaITOMHeTe, qe KpHTHKaTa e - 11.lH
6II Tp.5I6BaJIO ;::i:a 6o;::i:e - HacoqeHa K'bM e,[(HH acrreKT OT IIOBe;::i:eHHeTO BII, a He KbT\·1 l.JJ (
Karo 1(5UIOCTHa JIHqHOCT. ETO H.5IKOH ,[(06pu YTB'bp)K,[(eHH.5!, KOHTO r._u:e BII IIOMOfHaT :n
KYJITIIBHpare IT03HTHBHa peaKU:II.5!:

e Ta3H KpIITHKa e ,[(o6pa Bo3MQ)KHOCT ,[(a Hayqa Hem:o. ·

0 Ta3H KpHTHKa 3aC.5Ira ca~fO H.5IKOH MOH ,[(eHC',I'Bll.51, a He MeH KaTO JifiqHQCT.

0 B'hrrpeKH qe Ta3~ KpHTUKa He Mil e rrpH.5ITHa, T.51 He 03HaqaBa, qe C'bM HaITbJIHO Oi·
XBopJieH HJIH Heo;::i:o6p.5IBaH.

Or6eJie)KeTe BC.5IKO OT CJie.rurnre TB'bp,n:eHH.51, KOeTO KaTO 1(.5IJIO OTpa3.5IBa BH)K,[(amuITa nu:

D AKo H.5IKOH Ba)KeH 3a MeH qoBeK oqaKBa ,n;a HarrpaB.H Hemo, Tp.5I6Ba ,n:a ro Hanpas>l.
D He 6uBa ,n:a 61:>,n;a pa3JJpa3HHTeJieH HJIH Hemo6e3eH.
D He forna ,n:a rrpaB.5I Humo, Koero rrpe,n;H3BHKBa rHeBa irn ,[(pyrure.
D Tp.5I6Ba ,[(a rrpaB.H maCTJIHBH xopara, KOHTO o6uqaM.
D 06HKHOBeHo CoM BHHOBeH, aKo pa3crpo.5I Ba)KeH 3a MeH qoBeK.
0 CaMOqyBCTBHeTo MH H,IU3a or roBa, qe rroMaraM Ha xopara ,n;a pewaBaT rrpo6neMHTe en.
D CKJIOHeH C'hM ,n:a rrp~KcUUIBaM B rpH)KHTe cu 3a ,n;pyrure.
- a ;I"
D AKo e Heo6xo;::i:nMo, me 3ar'bp6.H co6crBeHHTe ca u:eHHOCTH H rrorpe6Hocrn, 3 "
3arra3.5I Bp'b3KaTa CH c Ba)KHJI.51 3a MeH LIOBeK.
·:lk
_;:~~

~ ~~:~;~:: :::::n;~P.Ll:::::::a::::~:::3:::::::::::y ::~::::·

0

nocTbO" , :J J
 JIH[[HOCTHH [{EPTH, KOJJTO YBEKOBE'-JABAT TPEBOJKHOCTTA 265

'.~1/A.Ko
cTe OT6emI3aJrn: TpH HJTH IIOBeqe TBbp,n:emur, Cb3aBilCHMOCTTa Bep051THO e e,n:HH OT
p_o6neMHTe, c KOHTO Tp5I6Ba .n:a ce crrpaBHTe.
~~~%: Cn3aBilCHMOCTTa MO)l(e .n:a ce .n:eqnrnnpa Ka TO CKJIOHHOCT .n:a IIOCTaB5ITe IIOTpe6HOCTll-
7J;:Ha ,n:pynITe Ha,n: co6cTBeHHTe CH. Bne cTe B ycnyra Ha .n:pyruTe .n:o TaKaBa cTerreH, qe
'¥i:cKJIOHHil .n:a 3an:ip6HTe HJIH HrHopnpaTe co6CTBeHHTe CH qyBCTBa, )!(eJTaHil51 H OCHOBHH
\ . 'B~pe6HOCTil. CaMoqyBCTBHeTo BH 3aBHCH .n:o fOJI5IMa CTerreH OT TOBa .IJ:OKOJIKO .IJ:OCTaB.HTe
j~BOJTCTBile, rpH)l(HTe ce 3a H/HJTH peruaBaTe rrpo6neMHTe Ha H51KOH .n:pyr (mrn Ha MHOfO
:~~~~_2. .
}Xnocne,n:m:(aTa OT II0.[(.[(1>p)l(aHeTO Ha Cb3aBHCHM rro.n:xo.n: KbM )KllBOTa e Hero,n:yBaHHe,
:%qapoBaHHe H Hey.n:onnernopemr JTHlIHH IIOTpe6HOCTil. KoraTO Te3il qyBCTBa H IIOTpe6-
d~iH'OCTaHaT
!) i-:.: ·.
HeOCb3HanI, Te qecTO ce rrpo51B5IBaT KaTO TpeBO)!(HOCT - oco6eHO XpO!iUl./,-
.

1)'Ji.'. i.'.
ar zertepa!lU3UpalW mpC80JICHOCm. ,[(bJifOTpattHI1Te IIOCJieJ(CTBH51 OT C1>3aBHC?HMOCTTa ca
~

RP~1>JT)KHTeneH cTpec, yMopa, H3TomeHne n HaKpa5I cepno3HO cPH3WiecKo 3a6oJI.HBaHe.

t~~'.:B'b3CTaHOB5IBaHeTo OT Co3aBHCHMOCTTa no CblI(eCTBO il3ilCKBa .n:a ce HayqHTe .n:a ce
· · a~aTe a .n:a ce rpH)KIHe 3a ce6e cH. 03HaqaBa .n:a oT,n:eJI.HTe rroHe paBHO BpeMe Ha co6cT-
1 ,;rnf~nTe cH HY)K.IJ:H H Ha HYJK.D:HTe Ha .n:pyrnTe. 03HaqaBa cnmo .n:a orrpe.n:enHTe rpaHIIl(H 3a
'? · ~ ··;-: ~-.~~~~ .~ .... . "
~ ·;.5-',~».~XQ~a KOJIKO me rrpaBHTe HJIH TopIIHTe n .n:a ce HayqHTe ~a Ka3BaTe ,,He ' Kora To e yMeCTHO.
: - l!~-\~ ~::~~*HH51T CIIHCoK c YTBbpJK,D;eHH51 r.u:e BU HaCbp'l{H .n:a pa3BileTe rro-rpH)!(OBHa KbM ce6e CH
, ;;ltrtaca, K051TO 6H Morna ,n;a BH OCB060,[(H OT Cb3aBHCHMOCTTa (BmK I'.flasa 9 3a rrpe,n;JimKe-
f&>'-: .
Ijkoi'HocHo pa6oTaTa c yTBbp)K,n:emuna):
~:~~~S\I ~. ..
:.~.;x~;\ ·-·. ~ . .
~~;i •:. Yqa ce .n:a ce rpnJKa rro-.n:o6pe 3a ce6e CH.
""" ~~ ~

~'.:~,~'.- Ocb3HaBaM, qe co6cTBeHHTe MH Hy)l(,n:ll ca Ba)!(HH.

?°'L\ : ..:: -~ .

~-\~~-:; 3a MeH e xy6aBo .n:a oT,n:emiM BpeMe 3a ce6e CH.

\~/.:· .~ .
,-~ HaMHpaM 6aJiaHc MeJK,n:y co6crneHHTe MH H~,n:H u 3arpH)!(eHocrra Mll 3a .n:pyrIITe.

~{~_--AKo ce rpHJKa .n:o6pe 3a ce6e cH, me Mora .n:a rrpe,n:JIO)!(a rroB·eqe Ha .n:pyrnTe.
f~:. : H51Ma Hllll(O JIOIIlO .n:a IIOHCKaM OT .n:pyrHTe OHOBa, OT KOeTO HMaM HY)!(.IJ:a.

jl~~~~'.~ ·Yqa ce .n:a rrpHeMaM ce6e ell TaK1>B, KaKbBTO

~~---. ~ · ··
C'hM.

lliMa HHI.IJ:O JIOllIO .n:a KaJKa ,,He" Ha H3HCKBaHH51Ta Ha .n:pyrHTe, KoraTO e Heo6xo,n:HMO.
He e Heo6xo,n:HMO .n:a CbM CbBbpllieH, 3a .n:a 6n.n:a rrpHeMaH M o6wrnH.
:-~ ~~ _·Mora .n:a rrpoM~H51 ce6e CH, Ho rrpHeMaM, qe He Mora .n:a HaKapaM .n:pyr .n:a ce rrpoMeHH.
;:,·~{ 0TKa3BaM .n:a IIOeMaM OTrOBOpHOCTTa 3a qy)!(,IJ;llTe rrpo6JieMll.
-·~~ .
YBaJKaBaM .n:pyrHTe .n:ocraTb'l{HO, 3a .n:a 3HaM, qe MoraT caMH .n:a HOC.HT oTroBop-
·,; {k.:HocTTa 3a ce6e CH.
}_:i;_',..-:- .- · ·

::~tr -
?::,.'!··.0TbpCBaM ce OT lJYBCTBOTO 3a BHHa, Kora TO He CbM B CbCT051Hile .n:a orrpaB,n:a.H He-
~{J(: tfHH O'l!aKBaHH51.
: · ~~- CbcTpa,n:aHHeTo KbM .n:pyrHTe e qy.n:ecHo; qyBcTBOTo 3a BHHa 3apa.n::rr TeXHHTe eMo-
:f\?:~. U:HH HJIH peaKl(HH He IIOCTHra HHI1(0.
it-.· ··· C BceKH .n:eH ce HayqaBaM .n:a o6HliaM ce6e cH Bee rroBeqe.
 266 E~MbH,n EOPH ,[{A CE CIIPABHM C TPEBOJKHOCTTA I1 c])OEH11TE

3a pa6oTaTa CH Bbpxy rrpo6JieMa CbC Cb3aBHCHMOCTTa 6HXTe MOfJIH ,n:a npo11ere-

Te H5IKOH OT KJiacHqecKHTe KHHr11 no TeMaTa KaTo ,,Codependent No More" (Hirnora
Beqe Cb3aBHCHM) OT Menn,n:H EuliTbJI, ,,Facing Codependents" (.I13rrpaBHHe rrpe,n cb 3a.
BHCHMHTe) OT Ila5I Menn,n:H H ,,Women Who Love Too Much" ()Kemne, KOHTO o6HYar
TBnp,n:e MHoro) OT Po6HH Hopyy,n:. IloM11cneTe cnr.u:o ,n:aJIH ,n:a He OTH,n:eTe _
Ha cpew:a Ha
AHoHHMHHTe C'h3aBHCHMH, K05ITO rrpe,n:nara 12-cT'hrrKoBa rrporpaMa 3a rrpeo,n:oJIHBaHe Ha
Cb3aBHCllMOCTTa. .
f'opHHTe Tpll HaCOKH ca caMO Haqa.rroTO Ha IlbT5l KbM rrpeo,n:omrnaHeTO Ha I10Tpe6Hocr-
Ta OT qy)K,UOTO O,II,06peHHe. T'JiaBHTe B Ta3H KHIIra, IlOCBeTeHH Ha ce6eyTBbp)K,II,aBaHeTo II
ce6eyBa)KeHueTo, Cbll(O r.u:e Bil rroMorHaT ,n:a ce Hayq11Te ,n:a pa3qHTaTe Ha ce6e CH, a He Ha
,n:pyrHTe 3a BbTpenrnaTa CH CTOllHOCT ll rrpHeMJIHBOCT.

C1moHHOCT KbM varHopHpaHe Ha cp113~4ecK1Vi1Te

H nc111xo11or111'4ec1<11 npP!13Hal\'1 3a cTpec
XopaTa c TpeBO)KHH pa3cTpolicTBa qecTo H5IMaT CHJIHa ·Bpb3Ka c TehaTa CH. AKo ere
TpeBQ)KHll llJill rrpeKOMepHO CbCpe,n;oToqeHH Bbpxy 6e3ITOKOHCTBOTO, MO)Ke, KaKTO ce Ka3·
Ba, ,,,n;a )KllBeeTe B rJiaBaTa CH" - ,n;a He ce qyBCTBaTe CHJIHO CBbp3aHH c OCTaHaJiaTa t.IaCT
· Ha T5IJIOTO OT BpaTa Ha,n;ony. HarrpaBeTe rrpoBepKa or.u:e cera, ,n;oKaTo qeTeTe. l1MaTe m1
qyBCTBOTO, _qe ITO-fOJI5IMaTa qacT OT eHeprH5ITa BM - ,,UeHTbpbT Ha rpaBHTau1rnTa BH" - c
pa3ITOJIO)KeH OT BpaTa Harope? I1JIH ce qyBCTBaTe 3,II,paBO CBbp3aHH c OCTaHaJiaTa qacT OT
T5IJIOTO CH - c fbp,UHTe, CTOMaxa, pnueTe H KpaKaTa?
AKO CTe JJ:llCTaHuHpaHH OT T5IJIOTO CH, MO)Ke ,n:a rrpeHe6pernaTe - qecTO HeCb3HaTeJ1·
HO - U5IJI Kpbr OT cpH3HqecKH CHMITTOMH, Bb3HHKBar.u;H B pe3yJITaT Ha CTpeca. Ilp11Mep11
3a cpH3HqecKII CHMITTOMH, KOHTO MO)Ke ,II,a fOBOp5IT 3a CTpec, ca yMopaTa, rnaBo6oJIHeTO,
HepBHH5IT CTOMax, cTerHaTHTe MYCKYJIH, cTy,n;emue ,n:JiaHH HJIH ,n:HapnHTa. 3a Cb)Ka.rremie,
KoraTo He CH ,n:aBaTe cMeTKa, qe cTe B cTpec, Bepo5ITHO r.u:e rrpo,n;bJI)KaBaTe ,n;a ce rrpm1rnop· ..
'""l
BaTe, 6e3 ,n:a cn rroqnBaTe HJIH ,n:a 3a6aB11Te TeMrroTo. Mo)Ke ,n:a rrpo,n:bJI)KHTe T~Ka, ,n:oKaTO :_r

CTHfHeTe ,n:o H3TOr.u;eHHe HJIH 6oJieCT.

MHoro xopa c TpeBO)KHH pa3cTpolicTBa ,n:nJiro BpeMe ca ce rrpmnrropBaJIH rrpeKor-.-1ep· ·. ~.

HO H ITOCT05IHHO ca ce rrpeyMOp5IBaJIH, OITHTBaHKH ce ,n:a BMeCT5IT TBbp,II,e MHOfO Hema B

TBbp,n:e ManKo :BpeMe. Cne,n:BaliKH rrepcpeKUHOHHCTKH cTaH,n:apT:rr, Te rrpo,n:'hn)KaBaT ,n:a ce
cTpeMHT ,n:a npaB5IT noneqe n ,n:a 6n,n;aT rroBeqe 3a Bc:rrqK11. qecTo rrpo,n:'hmKaBaT TaKa l\te·
ceun Hape,n: - nn:rr ,n:opn ro,n:HHH - 6e3 ,n:a 3a6eJie)KaT, qe ca no,n: c11neH cTpec, HJIH npocTO
HfHOPHRaT T03H cpaKT.
E,II,HH OT Bb3MO)KHHTe pe3yJITaTH Ha xpoH:rrqHH5l HaTpyrraJI ce CTpec e, qe HeBpoeH.UO"
KpHHHHTe peryJiaTopHH CHCTeMH B M03bKa 3arroqBaT _,n:a cpyHKUHOHHpaT 3Jie H BHe pa 3·
BllBaTe rrpHCTbITH .Ha naHHKa, reHepaJIH3HpaHa TpeBO)KHOCT, ,n:errpeCH5l, pe3KH npoMeHII B
HaCTpoeirneTO ~JIH IDIKaKBa KOM6HHaUH5l OT T5IX (BH)K Dzaea 2). KoraTO CTe B xpoHH4CH
cTpec, MO)Ke cnr.u:o ,n:a pa3BHeTe 513Ba, x:anepTOHH5l, rnaBo6oJiue HJIH ,n:pyrn rrcnxocoMarwI·
HH 3a6oJIHBamu.r. AKo cncTeMaTa Ha HeBpoTpaHcM11Tep11re BH ce oKa)Ke Y5l3BHMa, Bepo5IT-
Ho pe3ynTanne OT xpom1qHH5l cTpec r.u:e ce rrpo5IB5IT rro,n: cpopMaTa Ha rrpo6neM:a c rpe-
 JIHCJHOCTHH CJEPTH, J{OlfTO YBEKOBECJABAT TPEBOJKHOCTTA 267

{o-./I<HOCTTa HJIH Hacrpoemrero. BbrrpeKH qe Te3H pa3cTpo:i1:crna rrpe,n:H3BHKBaT 3HaqnTeneH

':2'·-·ec caMH no ce6e CH, BCoUfHocm me ca npeoynpeoume.1mu 3Ha4u. T5IJJOTo pa3rronara c
r . · p §ueHH MexaHH3MH 3a rrpe,n:oTBpaT5IBaHeTo Ha co6crneHoTo CH caMopa3pyrnemie. Pa3BH-
a'n:e 'fo Ha rra:tJ;HqecKo pa3CTpOMCTBO HJ1H ,n:errpecmI MO)Ke ,n:a ce Bb3IIpHeMa KaTO Hat.r1rn, ITO
a~+o T5IJ10TO BH IIpHHy)K,D:aBa ,n:a 3a6aBHTe TeMIIOTO H ,Ua rrpoMeHHTe Hat.fHHa CH Ha )KHBOT,
: :2 ~~11 .ua ce TJJacHeTe KbM tj)aTaJIHO 3a60JI5IBaHe HJIH CMbpT.
,;{g.E,n:Ha OT TeMHTe B T03H Hapbt.rHHK e, t.re Bb3CTaHOB5IBaHeTO BH OT rpeBQ)KHHTe pa3-
:~~Q~9.TBa ,n:o fOJ15IMa CTerreH 3aBHCH OT crroco6HOCTTa BH ,n:a OBJ1a,D:5IBaTe H .ua ce crrpaB5ITe
~9\rpeca. ToBa Ha CBOM pe,n: H3HCKBa ,n:a ce Hayt.rIITe .ua pa3n03!laBame CHMIITOMUTe Ha
F :eca n rrocne .ua Hanpaeume HeII.(o 3a T5IX - ,n:a o6neKqnre CHMIITOMHTe ttpe3 ,n:bn6oKa
~~"":.--·.4.~ u· . •.. ...._,
'enaKCaI(H5l, crropT, rroqHBKa, COI(HaJIHH B3aHMO,n:eHCTBH5I, pa3BJiet.reHH5I H TaKa HaTaTbK
:;¥~·~a qe crpecbT .ua He ce HaTpyrrBa. ·
i~i:SrpecbT MO)Ke .ua ce np05IBH He caMO rro.u cpopMaTa Ha cPH3HqecKH CHMIITOMH, HO H no,n:
·'.p pMaTa Ha eMOI(llOHaJIHH H IICHXOJIOflll.feCKll CllMIITOMH. IlcHXOJIOfHt.feCKHTe CHMIITOMH
:'.a:npRK 3HaK, qe HepBHara BH cHcTeMa (a Bepo5ITHO H eH,n:oKpHHHara) e rrpeToBapeHa. KaK-
tS':B~tte CIIOMeHaXMe, .UHCTaHI(HpaHOCTTa OT T5IJIOTO BH MO)Ke .ua BH rrorrpeT.IH ,n:a. 3a6eJ1e)I<H··
~tcPli3llt.feCKHTe CHMIITOMH Ha CTpeca. IIo-rpy.UHO e .ua He 3a6eJJe)KHTe IICHXOJ10fHqecKHTe
~~¥!1TOMH o6at.re, TbM KaTO Te ca Ba/KHa qacT OT Herrocpe,UCTBeHMTe BH rrpe)KHB5!Bamrn .
.jfa6JreMbT e, qe aKo ere TBbp,ne 3ae'fH, 6np3aII.(H, rrpmrrnopBamI HJIH Brnb6eHH, MO)Ke .ua
. _,.:;.,,.- : -. - . :~ .

ll.~!-!! RTe ,n:a HfHOpHpare H ,UBaTa BH,n:a CHMITTOMH.

'~if~nHCbKbT Ha CHMITTOMHTe Ha crpeca, KOMTO CJie,UBa, I(eJIH .ua BH IIOMOrHe ,n:a 3acumne
~?:~~HIIeTO CH KaKTO 3a cpH3llt.feCKHTe, TaKa II 3a IICHXOJ10fIIt.reCKHTe CllMITTOMll Ha CTpeca.
4·p)Ke .ua HarrpamITe H5IKOJ1KO KOIIll5l Ha CITIICbKa H .ua ro IIOI1bJ1BaTe rrepHO,Ullt.fHO, 3a ,n:a
.i~iare HllBOTO Ha CTpeca CH.
·~> lfacne,n:BaHeTO Ha /KHTeMCKHTe Cb6HTH.SI B Dzaea 2 H3MepBarne HHBOTO Ha HaTpyrraHII5I
:'-'eec 3a rrepIIO.U or ,UBe ro,n:HHII. CmICbKbT Ha cIIMITTOMHTe Ha crpeca .II.(e BII rro3BOJ1H ,n:a ·
'<f~p~e,n:eJIIITe crpeca 3a T5IJ10TO 11 rrcHXrrKaTa BII rrpe3 rrocJie,n:HH5I Meceu:. Or.ueJieTe BpeMe
~ a:'- ro ·rrorrbJIHHTe cera.
4
. .
·'.';;?,.J.:;,_.__

,.:};,CrrpaB5IHeTo enc crpeca BKJIIOttBa ,n:Be CTbIIKH. IlbpBaTa e .ua 3a6eJZe:>1cume u uiJeH-
.:,grf5u4upame CHMilTOMHTe Ha CTpeca. BropaTa e .ua pewume oa He 2U u21wpupame .
.,._.$ Q HaHCTHHa HCKaTe .ua ce OCBo6o,n:HTe OT TpeBO)KHHTe pa3CTpOMCTBa, Tp5I6Ba ,n:a
.·cg.'l:paeume
:~...
·::.. - .
Hell(o, 3a .ua HaMamue II ,n:a ce crrpaB5ITe rro-,n:o6pe cbc crpeca. HHKOII
'. .

J( crpaTenmTe 3a crrpaB5IHe cbc crpeca, orrrrcaHH B T03H HapbttHIIK, ca ,n:b1160KaTa

f.~t.-:'·: -
~n~KCaU:H5I, pe,UOBHOTO crropTyBaHe, IIOt.fIIBKaTa H opraHH3aI(H5ITa Ha BpeMeTo, KyJI-
!~paHeTo Ha KOHCTPYKTHBeH BbTpeµIeH MOHOJIOf H HarnacH, H3pa35IBaHeTO Ha qyB-
.)i:r~, pa3BHBaHeTo Ha yMeHR5I 3a ce6eyTBbp)K,n:aBaHe II rpn/Ka 3a ce6e en n ,n:o6poro
HeHe.
~~~.I1Ma ll MHOfO .upyrII CTpaTerHH 3a crrpaBHHe CbC crpeca. II(~ fll OTKpHeTe B KHllfH 3a
2f~.tt5IBaHero Ha crpeca Karo ,,Life After Stress" ()KnBOT cne,n: crpeca) OT MapTHH Illa¢bp,
~.;iiide to Stress Reduction" (HapbttHIIK 3a HaMaJIHBaHe Ha crpeca) or ,lJ;/KoH ErnenMaH :a
~}'ro MaKKHM. Ha rro-cne,n:Baru:aTa cTpaHHU:a rrpe,n:craB5IMe crrncbK c 24 rrciJIO)KHTemrn
:JRrur 3a crrpaB5IHe CbC crpeca. Koe or Te3H yMeHH5I rrpHTe)KaBare? Kon 6IIxre HCKaJIH ,n:a
1

,~cere B )KIIBora en?

...~ ~- .
 _,~

.·,1-N:
f:~
268 E,[(MbH,[( EOPH /{A CE CIIPABHlvf C TPEBOJKHOCTTA H cfJOEiil1TE ,,
' ~ -.

IIpeKOMepHaTa H}')f(,lJ;a OT KOHTpOJI BH Kapa .[(a HCKaTe BCHqKo B )KHBOTa .n:a 6'h,n:e rrpe,n.
Bll.D:llMO. ToBa e 6;:i:HTCJIHOCT, K05ITO H3HCKa BCHqKH 6a3H .n:a 6'h;:i:aT IIOKpHTH - IIpOTHBono.
JIO)KHOTO Ha TOBa .n:a ce OTIIYCHeTe H .[(a ce .[(OBepHTe Ha )f(HBOTa.
1
IecTo rrpeKoMepHaTa HY)K;:i:a or KOHTpon e pe3yJITaT or rpaBMHpam JIHqeH OIIHT. Cne,n
KaTO CTe llMamI rrpe)f(HB5IBamI5I, rrpH KOHTO CTe ce qyBCTBamI yrrnarnemI, Y5I3BllMH HJIH
Hac1rnem1 ll 6e3CHJIHH, JieCHO 6HXTe MOrJIH .[(a pa3BHeTe OT6paHHTeJIHOCT H 6mITeJIHOCT.
Mo)Ke .n:a )f(HBeeTe no T03ll HaqnH, roroBn ;:i:a ce or6paHHBare rrpH BCHKa cnTyan;HH, Ko 5110
rro;:i:KorraBa qyBCTBOTO BH 3a c11rypHocr (Bee e;:i:Ho ;:i:ann .n:eiicTBHTeJIHO nnn He). IIpe)KH·
Bemue TpaBMa qecTo pa3BHBaT CHJIHO KOHTponrrpaHa ll/llJIH KOHTponrrpa.rn:a HH.lJ:HBH,ny·
aJIHOCT HJill ca fornn TaKa crpecnpaHrr, qe ca pernnnn ;:i:a KarmTymipar, ;:i:errpec11pam1 u
o6e3Kypa)KeHH OTHOCHO yrrpa)KH5IBaHeTo Ha KaK'hBTO H .n:a 6HJIO KOHTpOJI Ha;:i: )KHBOTa CH
(BTOpOTO LICCTO 6nBa HapnqaHo ,,3ayqeHa 6e3110MOIIJ:HOCT") . .
IIpeo.n:omrnaHeTO Ha rrpeKOMepI-:IaTa HY)K.[(a OT KOHTpOJI H3llCKBa BpeMe H IIOCT05IH·
CTBO. Cne;:i:BaT qeTHpH CTparerHH, ITOMOrHaJIH Ha MHoro xopa:

IIpHeMaHeTo H3HCKBa .n:a ce Hayqnre ;:i:a )KHBeere :MaJIKO rro-crroKoilHo c Herrpe;:i:cKa3y-

eMocTTa Ha )KHBOTa - c HeoqaKBaHHTe ,n:pe6m1 rrpoMeHII, KOHTO ce oc'hmecTB5IBaT BCeKH-
.D:HeBHO H, rro-p5I.1J:KO, c rro-Ma.r.u;a6HHTe. HeH36e)f(HO rn:e ce c6JI'hCKBaTe c npoMeHH B 3ao-
6nKan5Imara BR o6cTaHOBKa, B HaqnHa, no KOHTO .n:pyrHTe ce .[(bp)f(aT, H B co6cTBCHOTO CH
qm3nqecKO 3;:i:paBe, KOHTO rrpOCTO He MO)KeTe ,n:a rrpe.[(BH.[(HTe H KOHTponnpaTe. Bb3M01KHO
e .n:a pa3nonaraTe c Heo6xo.n:nMrrTe pecypcn, 3a ;:i:a ce crrpaBHTe c Te3H rrpoMeHH, HO Hemi-
HarH me CTe IIO,lJ;fOTBeHH 3a T5IX. II(e HMa MOMeHTH, Kora TO m1qHH5IT Bll )f(HBOT me e OTHO-
CHTCJIHO xaornqeH, Herro.n:pe.n:eH H H3B'hH KOHTpOJI. I1pHeMaHeTO 03HaqaBa .n:a CTe roTODll
,n:a rrpueMaTe )f(HBOTa TaK'hB, KaKhBTo e. BMecTo ;:i:a ce 6oHTe n ·6opHTe c'hc cnyqanTe, B
KOHTO o6CT05ITCJICTBaTa He OTrOBap5IT Ha oqaKBaHH5ITa BH, MO)f(eTe .n:a ce Hayq11Te .ua cc
OT.D:aBaTe Ha rrpoMHHaTa. IIonynHpHH H3pa3H 3a TOBa ca ,,rrycKaM ce no Teqem1eTo" n ,,pe-
rnaBaM Hemara B ,n:BH)f(eHHe". HaKparKo, rrpneMaHeTo 03HaqaBa JZunca fta conpomurw.
llMa MHmKeCTBO HaqnHH ;:i:a KYJITHBHpare rro-roJIHMO rrpHeMaHe. Orrpe.n:eneHo oTnpc·
BaHeTO OT rrepcpeKD;llOHH3Ma, OTIHCaH rro-paHO B Ta3H rJiaBa, rn:e BH OCHrypn .n:o6po HaLJaJIO.
roTOBHOCTTa .n:a ce OTopCHTe OT HepeaJillCTWIHHTe OLiaKBaHH5I me Bll crrecTH MHOfO pa3·
oqapoBaHH5I. PenaKcau;n5ITa corn:o e Ba)KeH Kmoq. KonKoTo rro-penaKcnpaHn cTe, TOJIKOBa
IIO-MaJIKO Bep05ITHO e .n:a ce CTpaxyBaTe H .[(a ce .[(bp)KHTe or6paHHTeJIHO, KoraTO 06cT05I-
TeJICTBaTa BHe3arrno ce rrpoMeIDIT H He ce pa3BHBaT raKa, KaKTO Blle )f(enaere. KoraTo ere
CIIOKOHHH, Blle 3a6aB5ITe TeMIIOTO H BH e rro-JieCHO ;:i:a rrpHeMeTe HeoqaKBaHeTO, BMCCTO .ua
MY ce CbrrpoTHBJI5:fBaTe. -

J
,J
' ·""f
 .<.: fJIABA 10 JJHLJHOCTHH LJEPTH, KOHTO YBEKOBELJABAT TPEBOJKHOCTTA 269

: :.: ..
- ..'..~
. ..( ':
.. '

24 noJZo:JfCumeJZHU cmpame2uu 3a cnpar3Jme Coe cmpeca

... . i~ ·:

"~. ,' ~ ~:;: .

~/. ... ;' ; ' .·

:'~'._;~:.;:-: : <I>m1rc1ecK.n cTpaTen m 11 na"tJIIH Ha JKHBOT (BH)K Dzaeu 4 u 5)

··~~):?"(_ 1. KopeMHo ,[(HlllaHe H penaKcanttH
'.:~·~'; : ··
:i.~~~t~{ · 2. IloHH)KaBama cTpeca ,[(HeTa
-".~i,'fr./:·: ': 3. Pe.[(oBeH crropT
4
11=:;; . %:::::TenHo ,,AHll 3a rrcnmecKOTO 3ApaBe")
.:~~~:s~-:< 5. MHHH-IIQqHBKH (5 ,[(0 10-MHHYTHH rroqHBKH 3a OTrrycKaHe rrpe3 ,[(eH5I)

:;k'.~~1. . [:._},·._ . 6. OpramBarurn Ha BpeMeTo (rro,nxo,[(5Il1(0 Te?vmo)

.... :,~ ,·· :· '

:::;;:>~}~-:' 7. Xn:rtteHa Ha CbH5I (mDK Dzaea 16)

'.'':t~·'.'' 8. l'b6op Ha HeTOKCll'!Ha cpeAa
L '":$·I~· . 9. MmpnanHa cnrypHOCT
r
I
. '.)t .~'.A) EM01u10HaJIHH CTpaTenm (BH)K Dzaeu 12, 13 u 14)
.:~. ~~\~]}( ?.
L ~/,:.;f{IT:.Jo. ConttanHa rro,[(Kperra H 6mnocT
-----~~,~·~~f·t<··~-- ~-~ ..
·r-t~z:~:v,:~: : 11. fpH)KH 3a ce6e CH
.;.,.tli(;,;,,( ·:
. ·-~~~:fik~(f=: 12. JJ:o6pa KOMYHHKanH5I
~:~~ ;;~~;~;{.: '._~~
--~\~:~W;-. ·'._;· 13. Ce6eyTBbp)K,[(aBaHe

::)i11~[N\~14. Pa3TOBapBamtt ,[(eiiHocTH (,,BpeMe 3a 3a6aBneHH5I")

-.·:-:r-~~~f;~/~,_~·.- ..~ .
-J.H]~~;~,:.-15. EMonHoHanHo pa3ToBapBaHe .
-:. :~~~~~\r_~;·:: --
-:-.;~;.~t~.t,\ _
16. qyBCTBo 3a xyMop - crroco6HocT ,[(a BH)K,Ualll HemaTa B rrepcrreKTHBa
-ft~g·"/
;,.\~:~~~;>> _KorHHTHBHH CTpaTerHH (BH)K Dzaeu 8 H 9)
.
-;'. ·~);'.:y:::
X ~tUi;_ 17. KoHcTpyKTHBHO MHcneHe - crroco6HocT ,[(a o6opBaTe HeraTHBHOTo MHcneHe
. .<.~: _;_.

.t 18. 0TBnHqaHe Ha BHHMaHHeTO - crroco6HOCT ,[(a OTKnOH5IBaTe MHCflHTe CH OT Hera-

;?t;~: .· THBHOTO (BH)K llpUJlOJICCHUe 2)

\t9. KoHcTpyKTHBeH (a He peaKTHBeH) rro,[(XO,[( KbM rrpo6neMHTe

:}:.f 0. IlpHeMaHe ( crroco6HocT ,[(a rrpHeMaTe/.[(a ce crrpaBHTe c HeycrrexHTe)
.,f?1. TonepaHTHOCT KbM pa3nHqHoTo -
·~r:..:· ·~-
crroco6HocT ,[(a BmK,[(aTe moaHCHTe

'h:-:- .
~ih· :1>m10cocpcKn/p:yxonm1 cTpaTenrn (BH)K Dzaea 19)
1}2. IIocTOJIHHll 1(enn nnn HaMepeHHJI, Bbpxy KOllTO Aa pa6oTnTe
f~3. Il03HTHBHa qmnococpH5I 3a )KHBOTa
JO:.:: ..

{}24. PenHrHo3eH/.[(yxoBeH )KHBOT H OT,[(a,[(eHocT

,:;..~: .
270

D DrnBo6omur D TpeBO)KHOCT
(MHrpeHa HJ1H crnraII(o rnaBo6omre) D ,D:errpecmr
D EonKH B rbp6a D 06bpKaHocr HnH ,n:e3opHeHTa1urn
o· CrerHanI MYCKYJ1H D I1pau:rroHaJ1HH crpaxoBe
D EonKa BbB Bpara n paMeHere D I1MrryncHBHO rroBe,n:eHHe
D Harrpe)KeHne B qemocrra D 3a6paB5IHe
D MycKynHrr KpaMrrH, crra3MH 0 qyBCTBO, qe ere rrper0Bape1m
D HepBeH croMax HJIH CMa3aHH
D ,L(pyra 6onKa D XnrrepaKTHBHOCT - qyBcrBo,
D ra,[(eHe qe He MO)KeTe ,n:a 3a6aBHTe TeMnOT O
D Ee3CbI-me (now ciH) D Pe3KII rrpoMeHH B ·HacrpoeHHero
D YMopa, nrrrrca Ha eHeprmr D CaMOTHOCT
D Cry,[(eHrr .n:naHrr rr/nnrr CTbrrana 0 I1po6neMH c Bpb3KHTe
D CrnraHe rrnn HarncK B rnaBara D Hey,n:oBnerBopeHIIe B pa6oraTa
D BrrcoKo KpbBHo HamrraHe D Tpy,DJIOCTH c KOHU:eHrpau:mna
D ,L(napmr D qecra pa3,[(pa3HrrrenHocr
D Ko)KeH rrpo6neM (HarrpHMep o6pHB) D Ee3rr0Koncrno
D Anepnrn D qecro orerqeHHe
D CKbpU:aHecbC3b6H D qecra rpeBora HJ1H BMaHHaqana11c
D XpaHocMrrnareJIHH rrpo6neMrr D qecro 1IYBCTBO 3a BIIHa
(KpaMIIH, rro,n:yBaHe) D l136yxBaHH5I
D EonKa B croMaxa nnn 5I3Ba D IlpIICTbIIH Ha rrna1I
D 3arreK D KornMap11
D XHrrornrrKeMH5I D ArraTH5I
D IIpoM5IHa B arreTHTa D CeKcyanHH rrpo6neMH
D HacTHHKH D IIpoM5IHa B renecHoTo rerno
D CrrnHo rroreHe D IIpemK,n:aHe
0 YcKopeH J.iIJ1J.iI cHJieH rrync, ,n:oprr B rroKoiI
D Koraro ere HepBHrr, H3IIOJI3BaTe
aJ1KOXOJ1, u:nraprr HJ1H HapKOTHU:li

04eHeme HUBomo Ha cmpeca cu, KaKmo c;zeosa:

Epo:H Ha or6en5I3aHHTe Hema H:aBo Ha crpeca

0-7 HucKo
8-14 CpeiJHo
15-21 BucoKo
22+ MH020 8UCOKO
 j''*lj
. >t~•t[]IABA 10 JIHCJHOCTHH [fEPTH, KOHTO YBEKOBElJABAT TPEBOJKHOCTTA 271
,}/l~~·.i _
. -------------------------------------
..
\' "~~ :..;; ..

[ 'lt~r l1 HaKpaH, 'IYBCTBOTO 3a xyMop ITO OTHOiliem1e Ha )!{JIBOTa MmKe .11a 6n.11e OT rOJ15!Ma
;d~trioma . XyMOp'bT BH Il03BOJI5IBa .n:a ce .L(IICTaHIJ;I1pare OT MOMeHTIITe, B KOIITO BCIIqKo H3-
. s~ttNe)I{,Ua B 6e3rrOp5I.L('bK, I1 ,n:a ce HaCTpOIITe OITTHMIICTIIqHO. AKO 3aITa3IITe CIIOKOHCTBIIe II
" .-.~,\{.;,; ;, ':,,. . .

'.',y~r't£yMeeTe .na ce IlOCMeere Ha CIITyaU.IIIITe, KOHTO H3rJie)K,UaT H3BbH KOHTpon, peaKU:H5ITa BH

·~;r~:~~'tiotIBa ,n:a ce rrpoMeIDI OT ,,0, 60)KHqKo" B ,,0, ,n:o6pe, TaK'hB e )KHBOThT". IlpMeMaHeTO
~fXU.£e BII rroMorHe .n:a ce crrpamne rro-.n:o6pe u rro-6np3o . Bepo5ITHO ru:e cu Ka)Kere ,,KaKBo
'J - ~

·· J#~~)Ba .n:a HarrpaB5I" MHoro rro-6np3o cne.n: ,,0, .n:o6pe ... " OTKOJTKOTO cne,[( ,,0, 60)KHqKo!"
·~> .! > '
·-·f}t Cpe.n: YTB'bp:>K,n:emrnra, KOHTO ru:e BH IIOMOrHaT .n:a pa.3BMeTe rrpneMaru:o OTHOilleHIIe, ca:
·~~~~:~}f;J?-':'. .
·,. _J;~~?::r'o Yqa ce .n:a rrpneMaM :>KHBOTa raK'hB, KaK'hBTO
. ~~::?".' ' ~1:: :(!°':'· .
e.
. .-~~~~;~{e
;·-~ ··~1·~t~~. ~-:~~.
lliMa HHII(o JIOlllO .n:a ce orrrycHa u .n:a rroB.srpBaM, qe BcnqKo ru:e ce Hape.nu .

; .J.-o Mora .n:a ce orrrycHa 11 .n:a rroHeca ManKo 6e3pe.n:ue 11 pa3JTIIqHocr.

·~:r . ~~i·'
. . t" :':\ ··:·

l :~:·~:i.~·~t}t_~ Yqa ce .n:a He rrpneMaM ce6e CH u )KHBOTa TB'bp,[(e cepH03HO.

}it,~~{;,, .
; 1,)'.J.{?~'t· : .: Kynn1 Bfli pa He Ha Tb pneH v.e
. :~Hf}}'.;:L·, - · -
.Y~~:~,~opara c TBnp.n:e KOHTpOJIHpall( rro.n:xo.n: KbM )KHTeHCKHTe rrpo6neMH HCKaT .n:a rH pe-
[ ~~YWM-~T MHrHoBeHo. Ho HCTHHara e, qe rpy,n:HMTe curyau:Mu qecro He MoraT ,n:a 6n,n:ar pellle-
:~~J.IW:'.~e3_a6aBHo. BcwIKH K'bcqera, KOHTO .n:orrp1rnac5IT 3a pelliemrero, ce cb6IIpar rrocrerreH-
- ; :,::-r-,~%·:;v. ·.:;._ -
,:~'.~~a~g~BpeMeTO . KynTHBHpaHeTo Ha TnprreHMe 03HaqaBa ,n:a CH II03BOJIHTe ,n:a IIOHecere Bpe-
[ . ,n·"--·,-·f..-""""''·
--:;
~HHH5I xaoc M .L(BOllCTBCHOCT, .L(OKaTo qaKaTe BCHqKII Heo6xo,n:IIMI1 3a pellieHIIeTO CT'bilKH
--- - . -
~-:~~~. -,.~:1§.J>.nar rrpe.n:npHeTII. rn:oM pa3BHere rnprremre, Bue ce Hayt-iaBare .n:a ce orrrycKare M .n:a
'.1°"~-"' C-".-:> ·' ·

l ;_· ~~K,;5\'J:'~ penremrero HJ1H orroBopnT .n:a ce II05IBH.

t';r,~~:::~~
~\~~~_:.. .

:<~sipa, lle-nose4eTo npo6neMH s 1<paHHa cMeTKa ce pewaeaT

[ , ,l}~ ::

;;;,g~.3BHBaHeTo Ha B5Ipa BnpBH 3ae,n:Ho c KynTHBHp~rnero Ha TnprreHM·e. Mo)!(e .n:a He BH.D:II-

~"~·~ t i· : '· . .
i-H~WeHMero Ha .n:a.n:eHo 3arpy.n:HeHIIe 6np3o IIJTM necHo. Ho aKo BIIHarII H3ITMTBare Hy:>K,n:a
l ~'-~1!~.n:are rrpe,n:BapHTeJ1HO KaK ru:e ce penrII HeII(O, MO)Ke ,n:a pa3BHeTe CHJIHa TpeBO)KHOCT.
~ ~ -- -
1.<'f ---<',-·
~, -~JJ:Ha
'.
CTapa IlOfOBOpKa: ,,)KHBOT'bT e peKa - HeBHHaru BH)K.L(alli KaKBO ll):(Ba H33a,n: 3a-
~:~~.; __ ~a3BMBaHeTo Ha B5Ipa 03HaqaBa .n:a rrpIIeMeTe, qe IIOt.ITH BCHqKo 8 Kpau/-la CMemKa
. ~£lj:uHa ce onpaBR. llnH HaMIIpare pellieHIIe, MJTII - aKo rrpo6neM'hT He Mo:>Ke ):(a 6n.n:e
.MeHeH
.';.h ,.
OTB'bH - BHe rrpOMCH5ITe OTHOilleHHeTO CH K'bM Hero, TaKa qe crrpaB5IHeTO CTaBa
~~~9~0. Koraro rrorne.n:HeTe Ha3a,n: K'hM rrpo6neMwre, Konro cTe cperu:an11 B )KHBora CH,
exf.9iaHOBHTe, qe B IlOBeqero, aKo He H BbB BCH11KH cnyt.IaH, rrpo6neM'hT
I~ .
B KpailHa CMeTKa
·pemaBan.

'~~3BMBaHe
~~v..: Ha AyxOBeH nOAXOA KbM >KHBOTa

~~BirnaHero Ha .n:yxoBeH rro.n:xo.n: K'hM )KHBOTa MO)Ke .n:a 03Haq~Ba MHoro Heru:a (3a rro-
,.R~~Ho pa3rneAC,n:aHe Ha T03I1 Bnrrpoc BH)K Dzaea 19). Ilo c'hru:ecrBo roBa 03Hat.IaBa .n:a
;~-(lTe B'bB BIIcllla CnJia MJIH HHTeJIHreHTHOCT, K05ITO rrpeB'h3XO)K.n:a cBeTa raK'bB, KaK'hB-
;~,paKHoBeHo ro B'b3rrpneMare H rro3HaBaTe. MHoro qecro 03Hat.IaBa .n:a HMaTe II nIIqHa
-
:.~~<;t Bbrpe B ce6e CH - c Ta3M Cnna IIJTH l'IHrennreHTHOCT.
'-:t·.:.·:_.
 272 E,[(MbH,[( EOPH J(A CE CIIPABHA1 C TPEBOJKHOCTTA H <!JOE1111TE

Pa3BHBaHeTo Ha ,n:yxoBHOCT BH rrpe,n:nara IIOHe ,n:Ba Hal.JHHa, no KOHTO ,n:a HaMamne

rrpeKOMepHaTa Hy:>K,n:a OT KOHTpOJI. ITbpBO, ,n:aBa BH Bb3MO)l<HOCT ,n:a ,,rrpeXBbpmne" Ha
Ta3H BHCIIIa CHJia mrn ,n:a ce OTbpCHTe OT BCCKH rrpo6neM, KOHTO H3rJie:>K,n:a HepernuM,
CMa3Bam; HJIM rrpOCTO TpeBO:>KeH. Ta3M Bb3M0)KHOCT e H3pa:?eHa B TpeTaTa CTbITI<a Ha BCHlf·
KH 12-CTbITKOBH rrporpaMH KaTo: ,,[HHe] B3HMaMe peIIIeHHe ,n:a rrpe,n:a,n:eM BOJI5ITa H )l<HBOTa
ca Ha rpn:>KaTa Ha BHclllaTa cnna». ToBa He 03Hat.JaBa, qe rrpexBopJI5ITe oTrOBOpHocna
3a crrpaB5IHCTO c rrpo6JieMHTe B :>KHBOTa. 03Hat.JaBa, qe MMa ITO-BHCill pecypc (rro-Bucw B
CMHCbJI, qe e OTBb,n: co6CTBeHMTe BM crroco6HOCTM), KOHTO MO:>Ke ,n:a BH ,n:a,n:e IIO,n:Kpena H
rIOMOlli;, KoraTO CTe CTHrHaJIH TOl.JKaTa, B K05ITO rrpo6neMbT H3rJIC)K,[(a HepeIIIMM BbDpex11
BCHl.JKHTe BH YCHJIH5L B5IpaTa B T03M pecypc BH II03BOJ15IBa ,n:a ce OTbpCHTe OT H,[(e5ITa, l{C
Tp5I6Ba HaITbJIHO ,n:a KOHTpOJIHpaTe BCHl.JKO. lliKOH OT rrau:MeHTHTe MH 3a6eJI5I3BaT, qe can
C'bCT05IHHe ,n:a BJI5I3aT BbB cpo6HHHa CHTyaU:H5I rro-JieCHO KaTO «rrpeXBbpJI5IT» TpeBO)KHOCTTa
H 6e3rroKolicTBOTo CH Ha BHcIIIaTa CHna.
BTopH5IT Hat.JHH, no KOHTO pa3BHBaHeTo Ha ,n:yxoBHOCT MO:>Ke ,n:a HaMaJIM HY)l<,n:arn n 11
OT KOHTPOJI, e B5IpaTa, qe 8 :JICUBOma UMa no-BUCW CMUC'b./l om C.!lYlfBau1omo ce 8 C,)/CC ·
oHeBuemo. AKo CM5ITaTe, qe peanHOCTTa H5IMa ,n:yxoBHa ocHoBa, ToraBa Herrpe,n:cKa3yeM11rc
l I Herrpe,n:BH,n:eH:a co6Hnrn Mo:>Ke ,n:a BH H3rJie:>K,n:aT rrpo:a3BOJIHH H HeJiemL Mmr<e ,na cc
l.JYBCTBaTe CTpecHpamr, Tbll KaTO H5IMa o65ICHeHH5I 3a JIOIIIOTO Cb6Hnie HJIM O'CfeBH,UHala
HecrrpaBe,n:JIMBOCT. IIoBeqeTo cpopMM H~ ,n:yxoBHOCT rrpMeMaT aJITepHaTHBHOTO BmK,na11c:,
qe BbB BCeJieHaTa H5IMa CJiyqaHHOCTH. CnyqKH, KOHTO MO)l(e ,n:a lI3rJie:>K,n:aT 6e3CMHCJieI-Ilf II
6pyTaJIHM OT qoBelllKa rne,n:Ha TOl.JKa, HMaT CMHCbJI HJIH u:en B rro-Mau:i:a6HH5I 3aMHC'bJ1.
IIorryn5IpI-Ia cppa3a, K05ITO H3pa35IBa Ta3H H,[(C5I, e ,,3a BCMl.JKO CH HMa rrpMl.JHHa". qecTO
peTpocrreKU:H5ITa HH ocHryp5IBa rro-5IcHo pa36HpaHe 3a Hema.T a. KoraTo rroMHCJIHTe 3a,nbJ1·
6oqeHO Bbpxy H5IKOH OT Herrpe,n:BH,n:eHMTe rrpeBpaTHOCTH B )KHBOTa CH, B peTpocrreKLll!SI
MO:>Ke ,n:a BH,[(HTe KaK ca BH IIOCJIY:>KHJIH - HJIH ITO H5IKaKbB oqeBH,[(CH HaqHH, HJIH HaC1>pt1a·
BaHKM pa3BHTHCTO H YCbBbpIIIeHCTBaHeTO BM KaTO l.JOBeIIIKO Cbll(CCT,BO.

qeTHpHTe qepTH, OIIHCaHH B Ta3H rnaBa - rrepcpeKU:HOHH3bM, rrpeKOMepHa HY)K,Ua OT

o,n:o6peHHe, CKJIOHHOCT K'bM HfHOpHpaHe Ha cpH3Hl.JCCKHTe H IICIIXOJIOfifqecKH rrpH3HaUH 11:1
CTpeca H rrpeKOMepHaTa HY)K,n:a OT KOHTpOJI - ca o6m;H 3a MHOfO xopa, KOHTO BCCKH,n:HenHO
ce 6op5IT c TpeBO:>KHOCTTa. Ha,n:5IBaM ce, qe Bel.Je CTe CH ,n:aJIH CMCTKa KOH OT TC3H lJepTll
ca rrpo6neM 3a Bae. ,D;elicTBHTeJIHOTO rrpeo,n:oJI5IBaHe Ha qepTH KaTo rrepcpeKU:HOHH3Ma HJlll j
rrpeKOMepHaTa Hy:>K,n:a OT KOHTpOJI H3IICKBa BpeMe H peIIIHMOCT OT Ballla CTpaHa. 1.lacT OT
rrpou:eca H3MCKBa ,n:a rrpoMeHHTe H5IKOH OT rrorpeIIIHHTe CH y6e)K,D:CHM5I, KaKTO orrHcaXMC . 1
B I'.!laBa 9. Ho B KpaliHa CMCTKa MO)l(e ,n:a ce HaJIO)Kll ,n:a rrpeou:eHHTe H rrpoMeHHTe H5IKOI!
OCHOBHH u:eHHOCTH H rrpHOpHTCTJ:l B )l(HBOTa CH.

1. KaKBO HCKaTe ,n:a HarrpaBHTe ,n:HeC - H BCeKH ,n:eH -3a ,n:a HaMaITHTe CTpeMe)!(a ell
KbM rrepcpeKU:HOHH3bM? Mo)l(eTe JIH ,n:a ce OTbpCHTe OT H5IKOH OT H3HCKBaHH5IT 3 cu
-
KbM ce6e CH, 3a ,n:a OCB06o,n:HTe BpeMe 3a rrporpaMaTa CH 3a Bb3CTaHOB5IBaH
e or
TpeBO:>KHOCTTa - HJIH rrpOCTO 3a IIOl.JHBKa H penaKCaU:M5I? BceKH ,n:eH
"re no
OTKp:Irnali
,, ; . fJJABA 10 JIHL/HOCTHH L/EPTH, KOHTO YBEKOBEqABAT TPEBO)f{HOCTTA 273

]'( Hew:o, KOeTo ofoIKHOBeHO npamne, HO KOCTO He e Heo6xoOUMO ,[(a CBbprmue (KaTO
:ra pa6oTa HJ1U ,[.(OMaKHHCKH 3a,Z:J:'bJ1)KCHH5I) H ro .OTJJO)KeTe 3a ,npyr ,[(CH.
\1 2. AKo npeKoMeprrnTa Hy)K,z:i:a OT o,z:i:o6peH11e e cepHoJeH rrpo6ne.M 3a Bae, HerrpeMeHHO
l[ ....
o6bpHeTe IlOBeqe BHHMaHHe Ha rnaBHTe B Ta3H ~HHra, IIOCBCTCHH Ha ce6eyTBbp-
ra )K,[.(aBaHeTo H ce6eyBa)KeHHeTo. Ba)KHO e ,[(a pa6oTHTe Bbpxy pa3BHBaHeTo Ha: 1)
ra no-roJJ.5IMO ce6eyBa)KeH11e; 2) crroco6HocT ,[(a ce rpmKHTe 3a ce6e cH 3) 3HaHHe 3a
B OCHOBHHTe Bil npaBa; H 4) roTOBHOCT ,z:i:a HCKaTe Heo6xO,LUIMOTO BH. AKO II0,[.(03Hpa-
H.- Te, qe Cb3aBIICHMOCTTa e rrpo611eM: 3a Bae, Bil)KTe ,[(0IlbJ1HHTCJIHaTa J1HTepaTypa HJ1H
Ii .__
OTH,[.(eTe Ha Cb6HpaHe Ha AHOHHMHHTe Cb3aBHCHMH BbB Baunur paHOH .
re
13
~
3. IIonbJJHeTe CnucaKa Ha cuMnmoMume Ha cmpeca, Ja ,[(a ,[(o6neTe npeJJ:CTaBa 3a
a HHBOTO Ha CTpeca CH rrpe3 IIOCJ1e,UHH5I Meceu:. A1<0 CTpeCbT e HCTHHCKH npo6JJeM,
cr,cpe,[.(oToqeTe ce Bbpxy rnaBHTe, nocBeTeHH Ha penaKcau:mna, crropTa H xpaHeHe-
l1
TO, 3a ,[(a pa3pa6oTHTe rrporpaMa 3a crrpaBSIHe cbc cTpeca. Pa6ornTa Bopxy norpern-
HHTe y6e)K,[.(eHH.5I (Dzaea 9) 11 nepcpeKU:HOHH3Ma CblI(O e Ba)KHa. BmKTe JJHTepaTypaTa
c no TeMaTa 3a HaMaJJSIBaHeTo Ha cTpe_ca.
~·· '· .. .•,

~
L...- ~~;, ;_.' .. 4. 0TKa3bT OT rrpeKOMepHaTa HY)K,[(a OT KOHTpon MQ)Ke ..ua 6b,ne rrpe,[(H3BHKaTeJ1CTBO 3a
CKJJOHHHTe KbM TpeBO)KHOCT xopa. Ky11THB11paHeTo Ha qyBcrno 3a xyMop :a crroco6-
HocT ,[(ace Ha,[.(CMHBaTe Ha.a orpaHHl{eHH5ITa B )KHBOTa e HatfI1H ,[(a 3aIIOl{HCTe. qOBeK
ce oTrrycKa, KoraTo ce Hayqtt ,ua ce cMee H ,[(ace 3a6aBJI5IBa rroBeqe, )J;pyr Hal.fHH Ha
JJ:eilcTBHe e JJ:a pa3BHeTe ,uyxoBHOCTTa c:a H ,[(a ce ,uoBepHTe Ha B11clliaTa Ctt11a (BH)K
flzaea 19).

AonbJ1HHTenHa n1t1TepaTYpa

,~,::~~attie, Melody. Codependent No More.

_.,· ..:•
San Francisco: HarperjHazelden, 1987.

.~:·pavis, Martha, Elizabeth Robbins Eshelman, and Matthew McKay. The Relaxation &
;~ifii ~ Stress Reduction Workbook. Fifth edition. Oakland, Calif.: New Harbinger Publications,
ff'{ ,.2000.
\l~_ ~ason, John. Guide to Stress Reduction. Berkeley, Calif.: Celestial Arts, 1985.
?At/~:>· .· -

L¥ellody, Pia. Facing Codependence. San Francisco: Harper and Row, 1989.
~,_Norwood, Robin. Women Who Love Too Much. New York: Pocket Books, 1985.
~eurifoy, Reneau. Anxiety, Phobias, and Panic: Taking Charge and Conquering Fear. Citrus
4'.t::/ · Heights, Calif.: Lifeskills, 1988.
r{ _ ~· _... . - ~

ti}~haffer,
·~ .....~ .
Martin. Life After Stress. New York: Plenum Press, 1982.
:f/:::'·.·-
.:;..· .... ··*
 f 11aBa 11

Bu3yaAH3au;ua

06pa3HTe ca e,[(HH OT OCHOBHHTe HaqHHH, qpe3 KOHTO YM'hT Cnxpawrna I1 rrpe.ucran51

HHcPOpMau:_mI: Hapnqar rn ,,e3HK Ha IIO,[(C'h3HaTeJIHH51 yM". llMa ,IJ:aHHH, qe rrpe.uH .ua cc
HayqH ,IJ:a fOBOpH, qoBeK ,,MHCJIH" IIOCpe,D:CTBOM o6pa3H. BC5IKa HOII.(, OTK'hCHaTH OT Bep-
6anHHTe Mncntt, BHe rrpoJrbJI)KaBare .ua cnHyBaTe qpe3 o6pa3H.
BH3yanmau:irnra e Mero,n: 3a C'h3HarenHo H3IIOJI3BaHe Ha o6pa3HTe c u:en rrpoMRHa Ha
IIOBe,[(eHHeTO, ce6eycern;aHeTo I1 .uopH BnTpelllHOTO BH cPI13HOJIOfHqHo C'hCT05IHHe. TnH: KaTO
o6pa3HTe ca e,[(HO OT OCHOBHHTe cpe,[(CTBa, qpe3 KOHTO IIOJJ:C'b3HaTeJIHH51T YM orrepnpa (Ha-
pe.u c qyBCTBaTa I1 KE:IHeCTeTHqHHTe yce11(aHI15I), BH3yaJIH3ar:t;H5ITa MQ)Ke .ua OKa)Ke CllJIHO
B'h3,[(ettcTBHe Bnpxy IIOBe,UeHHeTo HJIH C'bCT05IHHeTO BH 6e3 Bpn3Ka C'LC C'b3HaTeJIHaTa BOJUJ.
<DpeHCKH5IT ¢apMau:eBT Elvirrn Kye rrpe.uH Ha.U 100 ro.UHHII TBnp.UH, qe cHnara Ha Bno6pa-
)KeHnero rrpeBHillaBa cmrnni Ha C'h3HarenHara BOJI5I. MmKe ,u:a He ere B C'hCTOHHtte BoneBo
.ua IIOCTllfHeTe orrpe,n:eneHa l(eJI, HO aKO IIOCT05IHHO BI13YaJIH3Hpare OC'h11(eCTB5IBaHeTO l\
HMa fOJ15IMa Bep05ITHOCT ,n:a peantt3Hpare )I(eJiaHOTO.
I1MeHHO qpe3 rrpaKTHKyBaHeTO Ha BH3yann3ar:t;I15I MHOfO aTJieTH IIOCTHraT BnpXOBli
pe3yJITaTH B CB05I CIIOpT. Ee:ib6onHCT'hT MO)Ke ,n:a yBeJIWIH cpe,n:HH5I 6poii Ha ycrreI.IImne
y,n:apH KaTO BH3YaJIH3Hpa C'hBnpI.IIeHI15I KOHTaKT c TOIIKaTa, C'bII.(0 KaKTO TeHHCHCTHTe lf
ttrpaq1ne Ha ron¢ B CB05I crropr. ,ZJ;opH yqacTHIIr:t;HTe B MaparoHH Morar ,n:a rro,n:o6p5IT
rrpe,n:cTaB5IHeTO CH KaTO rrpe,n:BapHTeJIHO BH3yaJIH3HpaT rro,u:po6Ho BCeKH acrreKT OT foifa·
Hero. ,lJ;oKa3aHo e, qe BC5IKa e,n:Ha ,n:eliHocr MmKe ,u:a 6nJJ:e ycnBnpIIIeHCTBaHa qpe3 nocro-
HHHO Btt3yantt3ttpaHe Ha ycrrexa. A,n:BoKaTH, rnproBI.J:H wcry,u:eHTH npe,n:H rpy,n:eH tt3rrHT ca
H3IIOJI3BanH ycrrellIHO TOTH Mero,n:. BH3yamI3HpaHeTo Ha ycrreIIIHOTO crrpaBRHe c or.naBHa
OT65IrnaHa ¢ofoiiiHa CHTyaU:H5I C'LII.(O 11.(e BM ITOMOrHe ,IJ:a ce H3npaBHTe rrpe.u Ta3ll CHTyaum1
H ,n:a 5I oBna,n:eere. B Kpa5I Ha rnaBaTa ,n:aBaMe yrrpaJKHeHHe 3a nocTHraHeTo Ha Ta3H uen.
Bn3yann3a:o:mITa He cal\.10 MO)Ke ,n:a BH rroMorHe ,IJ:a ,rr;elicrBaTe no HaqnHH, KOHTO me
,UOBe,n:aT ,n:o ycrrex, HO e B CbCT05IHHe ~a rrpoMeHH H BnTpeillHOTO cPH3HOJIOfHqHQ CnCT05I·
HH5I. 0. Kapn CaliMnHT'hH B cBORTa Km1:ra ,,Getting Well Again" (KaK .ua ce n3neKyBare)
TIOKa3Ba KaK H3IlOJ13BaHeTO Ha BH3yann3al(H51 MO)I(e ,IJ:a crrpe H ,n:opH ,IJ:a o6npHe pa3BHTHeTO
Ha paKa qpe3 yKperrBaHe Ha HMYHHHTe cPYHKU:HH. MHoro H3cne,n:oBarenH ca nocne.nBaJIH
HefOBH5I rrpHMep II IlOHaCT05I11(eM BH3YaJIH3a1(H51Ta ce I13IIOn3Ba KaTo qacT OT neqeHHeTO
Ha MHO)KeCTBO 3a60JI5IBamrn.
EHXTe MornH caMH ,n:a ce y6ewne B cirnara Ha BH3yanH3au:irnra qpe3 rrpocT eKcnepn-
MeHT. IlnpBo HaMepere ManKo Maxano (Mo)KeTe ,na cH ro HarrpaBHTe Karo 3aBnp)KeTe Ma-

274
 .;!,{.

;'~,tt~t ~~.~~·:::.;-" fJJABA 11 BJ13YAJJH3Ar{JIJI 275

' d~:; .
;J~~t;YJI'bK
.·- ~- .;..~,.1'..-.. .
rrpe,n:MeT B Kpa5I Ha KaHan). Cera 3aTBOpere
.
OlfH, OTnycHeTe ce H OCTaBeTe MaXaJIOTO
, : i~t~;;.ua ce KnaryrrIKa Karo ro ,n:bp)KI1Te c ,n:oMHHnpaIT(aTa cH pbKa. KaKTO ere on1ycHaTH CH
...... ~· k·"'t ,· :
.:.:: J ripe,[(cTaBere, qe Maxanoro ce Bbpnr no 11acoBHHK0BaTa cTpemrn. Cne,n: Karo BH3yanH3H-
. ~%~~f~~fire TOBa B npo;::i:bmKeHne Ha Mirnyra, OTBopere 011H H rrorne,n:HeTe Maxanoro. H ali:Be-
~-;~~· "'kp'():rrHo TO HaHcnrna rue ce BbpTH no 11acoBHHKOBaTa cTpenKa. Bn3yaJIH3au;mITa e ,n:eHcT-
. y.. ~lrra OT,[(CJ1HO OT Cb3HaTemrara BII BOJ15I, 3a ,n:a npe,n:II3BIIKa MHKpOMYCKYJIHII ,n:BmKemur B
ii~:icn:ITe BH, KOHTO CbOTBCTCTBaT Ha T03II o6pa3. (Mo)!(eTe ,n:a IIOBTOpHTe eKcrrepIIMeHTa
''-~ro mnyanII3npare Maxanoro ,n:a ce BbpTH o6paTHo Ha 11acoBHIIK0Bara cTpenKa nnn ,n:a
. a~ '. moIIIKa Hanpe.u H Ha3aJ:l.)
,::9_>· Ta:m rnaBa rrpe,n:nara lliIKOnKo Haco11Bam1 BII3yann3au;nn. 3a oKono ,n:Ba,n:eceT MHHy-
'.c~~rfi BC5IKa OT rnx rn:e Bll IIOMOrHe ,n:a HaMaJ1HTe rpeBo:>I<HOCTTa IIJ1H ,n:pyro CbCT05IHIIe Ha
'~~:··.;i; <>(.:"'

~ft~,ge3ITOKOHCTBO", OT KOeTO KaTO l.{e J1H He MO)KeTe ,n:a ce OTbpCIITe,. IlbpBO rrpe,n:cTaB5IM
'ifope,n:nu:a or HacoqBamI BII3yann3au;m1 3a HaMaJ15IBaHe Ha rpeBO)KHOCTTa. 1'fanpo6Baihe
-~ii~BcnqKHTe, 3a .ua ycraHOBHTe K05I BII Bb3,n:eH:cTBa Hali-,n:o6pe. Kn1011bT KbM ycneumoro
:'. J 1µomBaHe Ha BmyanH3aUH5ITa e ,n:a 5I npaBIITe B CbCT05I1rne Ha ;.:(bn6oKa penaKcau:mr. A Ko
~'j ' '·.{.I'.·<·:·..
···:!0f{li.~9J~.oTnycHaTH, me ycenne o6pa3HTe ITO-)KHBO H Bep05ITHO TaKa Te IT(e HMaT IIO-;.:(bJI60KO
~-~~J\tB'~3,n:eHCTBlle. IlbpBHTe ,llBe Bll3YaJill3a[(HH 3a HaMaJ15IBaHe Ha . rpeBO)!(HOCTTa - rraCIIBHa-
' _;;~~1~~¥~: · :MYCKYJIHa peJiaKcau:lliI H MC,[(IITau:mua ,,CnbHlfeBa CBeTJ1IIHa" - ca oco6eHO IIOJ1C3HII
.
. ·f)X"f~\:-~:~-·i\~~~.: ';;~ .
1 1
:t.{ ·,,.~-r'~ :~.~:'}10CTMTaHe Ha JJ:bn6oKa penaKcau;H5I. EnxTe Mornn ;.:(a II3ITOJ13Bare nbpBo T5IX, 3a ;.:(a ce
~hrycHeTe n cne.[( TOBa .[(a npeMnHeTe KbM H5IK05I OT cne,n:Baru:nre BII3yann3aU:HII. IIo Cb-
--~~:-tul HaqnH aKTHBHara nporpecnBHa MycKynHa penaKcau:mr HJIII Me;.:(IITaU:H5I (BII)!( DzaBa 4)
..:~-:/~ - --- ·-·

' 9~aT ,n:a ce H3ITOJI3BaT 3a OTITYCKaHe rrpe;.:(H npHnaraHeTO Ha H5IK05I OT BH3YaJIII3aU:IIIITe B

~~'/.......\ . .~ :. . .
a3H rnaBa.
-~ }1J(}f Kpa5I Ha rnaBaTa rn:e HaMepnre Haco11BaHa BH3yanH3au;mr 3a ycnenrno II3npaB5IHe rrpe;.:(
:.;:.:4P.;t~;~.~p~liliHa cnryauM. IIpaKnIKyBaHero li MO)Ke ;.:(a HaMann Heo6xo;.:(HMOTO BpeMe 3a OBJ1a;.:(5I-
~~~liero Ha ;.:(a;.:(eHa cpo6n5I. Mon5I Bll ;.:(a nMare npe;.:(BII.D:, 11e rro3IITIIBHaTa BH3YaJIH3aU:H5I He e
;~~¥ecr11ren Ha rrpo[(eca Ha nMarnHepHa .ueceHcn6nnn3au;mr, rrpe,n:cTaBeH B DzaBa 7. Ho HMa-
.' -~~eirnara ,n:eceHCil6HJ1H3aUlliI, KaKTO 5I pa36HpaMe B T03II Hapb11HHK, BKJ1I011Ba eneMeHTH Ha
~'i:~ ;:~ ·- :: .: .

.H renrnara BII3YaJIII3aIJ:I15I. ITocne,n:HaTa BH3YaJIII3aU:IUI B Ta3II rnaBa e rrpHMep 3a TOBa.

~~-9{:: 3a ,n:a IIMaTe OIITllMaJIHa Bb3MQ)KHOCT ;.:(a ce OTIIYCHeTe, ;.:(06pe e ;.:(a 3arrmneTe Hacoq-
_;')'; ·:·'.

~!Jara BH3yann3aum1 Ha Kacera - cbc co6crBeHH5I cn rnac nnn Karo rroMonnre ;.:(pyr ;.:(a
~¥i.IiJamr 3annca (rnacbT 1cy, ecrecrBeHo, rp5I6Ba ,n:a BII e rrpII5ITeH). Cne;.:( KaTo HarrpaBIITe
~'3yaJIH3aU:II5ITa lliIKOJ1KO IIbTH, cnyrnaHKII 5r Ha 3annc, MO)!(e ;.:(a 5I 3aIIOMHIITe TOJ1KOBa ;.:(O-
.R~~- qe .n:a 5I npaBiue caMn nnn IIbK ;.:(a ,n:a rrpo;.:(bJI)!(IITe ;.:(a II3IIOJ13Bare KaceraTa.
~--~-- . .

~;~· ~ :-;~.. .

-!K ~-.. 3annrnere BH3yann3au:H5ITa, raKa 11e ;.:(a MO)KeTe ;.:(a .H cne;.:(BaTe or Ha11anoro ;.:(O Kpa5I,
,.. 6e3 ,n:a BH ce Hanara ,[(a ce KOHU:eHTpHpare IIJ1II ;.:(a CII rrp IIIIOMH5ITe ITO;.:(po6HOCTH.
)l;oKaTo 5I 3amrcBaTe, rrpaBeTe KpaTKa rray3a TaM, Kb,U:eTo HMa TPII TOlfKII ( ... ) II CITII-
~~f.
:.9·-::,···--·· -~ ··
' paH:re
. '.
3a no lliIKOnKo ceKyH,n:II Me)KJJ:Y II3pe11eHII5ITa. IIpoqerere orrncaHnero 6aBHO.
-

*. I1o-rro.n:po6nH HacoKH 3a ycrrerrma BH3yantt3au;m1 me HaMepHTe B KHHraTa na IlaTpHK <I>emrnr

,,Visualization for Change" (B1nyanH3aI(HJI 3a npoMJIHa).
276 EJJ:MbHJJ: EOPH J(A CE CIIPABJL\;f C TPEBOJKHOCTTA Ji c/JOEH11TE

2. 3aeMeTe y,n:o6Ho rroJIO){<em-re, TaI<a qe HHll(O .na He Bil rrpnTecmrna, n o6nerHeTe rnaBa.
3. IIorp:IDKeTe ce o6cTaHOBKaTa .nae crroKoliHa rr Hnrn;o ,n:a He BH pa3celiBa.
4. JJ:aliTe CH BpeMe ,n:a ce oTrrycHeTe, rrpemr ,n:a ce 3aeMeTe c HacoqBaHa BHJyam13auw1.
3a nenTa MO)KeTe .na H3ITOJI3BaTe rrporpecnBHa MycKyJIHa penaKcanmr HJIH MeJ.Una-
I(ll.5! (OT Dzaea 4) HJIH rracHBHaTa MYCKYJIHa pen:aKcaI(H.5! HJIH Me,n:HTaI(H.5ITa ,,Cnu-
qeBa CBeTJIHHa" OT Ta3H rnaBa. Pa36Hpa ce BCeKll MeTO,n 3a OTIIYCKaHe ll(e
CBbpwu
pa6oTa. Mo)Ke ,n:a ycTaHOBHTe, l.fe H5IK05I OT BH3yann3aI(HHTe B cne,nBall(HTe pa 3.
,u:enn - Ilrra)KbT, ropaTa HJill ,n:pyra - e TOJIKOBa OTIIYCKall(a, l.fe H.5IMaTe HY){<,D:a OT
Texmma 3a ,,rrpe,n:BapHTenHa" penaKcaI(H5I.

5. E,r:i:nH OT rroKa3aTemne 3a JJ:bJI6ol!HHaTa Ha penaKcanmna Bil e crro_yo6Hocna n11

,u:a ,,BH,[(HTe" o6pa3HTe OT ,n:a,n:eHa BH3yanll3aumr c )KllBH, ceTHBHH rro,n:po6Hocrn.
AKo I(BeToBeTe, cpopMHTe H pa3MepHTe Ha rrpe,u:MeTnTe BbB BH3YaJIH3aI(H5ITa He ca
OTl.feTJIHBH, rrpo,n:bJI)KeTe ,n:a pa6oTHTe Bbpxy penaKcaI(H.5ITa, ,r:i:oKaTo ycrreeTe ,IJ,a cn
rrpe,n:cTaBnTe 5ICHO Te3n rro,n:po6HoCTH. Pe,n:oBHOTO rrpaKTHKyBaHe Ha BH3yann3auirn
II(e BH IIOMOrHe ,n:a yBeJIHl!HTe crroco6HOCTTa CH _ ,n:a Bll)K,D:aTe Hell(aTa c )KllBH TIO,U-
po6HOCTH. C rrpaKTHKa rue cTaBaTe Bee rro-yMemr H rro-yMenn BbB Bn3yann3aumna.

6. AKO HCKaTe, MQ)KeTe ,n:a CbI1p0BO)K,[(aTe BH3yamI3a1(ll5ITa 3a HaMaJI5IBaHe Ha TpeBOiK-

HOCTTa c YTBbp)K,n:eHH5I KaTO ,,OTrrycKaM ce", ,,B IIOKOH CbM" llJIH ,,1(.5IJIOTO Hanpc-
)KeHne H3JIH3a OT rnnoTo MH". IIpn MHoro xopa yTBbp)KJJ:eHH5ITa 3acnnBaT oTrrycKa-
II(H.5! ecpeKT Ha Bn3yann3aI(mITa.

7. ll3IIOJI3BaHTe BH3yaJIH3aQHHTe 3a HaMaJI5IBaHe Ha TpeBO)KHOCTTa mmarn, KoraTO cc

qyBCTBaTe ,,3ace,n:Hann" B CbCT05IHHe Ha TpeBO)KHOCT llJill ce 6e3IIOKOHTe rrpeKO-
MepHO. EnxTe MOrJill CbIUO ,n:a H3IIOJI3BaTe ,n:a.neHa Bll3yaJIH3aI(ll.5I KaTO CB05I nwrna
TeXHHKa 3a ,IJ.bJI60Ka "penaKCaQH5I - TeXHHKa 3a peJiaKCaI(ll.5!, K0.5ITO ll3IIOJI3BaTe BCeKll
,neH, KaKTO IIOCOl.fHXMe B Dzaea 4. 3a IIOCTHraHe Ha IIO-CIIOKOHHO CbCTOJIHHe Ha Y!'.ia
HaCOl.fBaHaTa BH3yann3aQH5I ,n:eMCTBa CbII(O TOJIKOBa ,no6pe KaTO rrporpecllBHaTa
MYCKYJIHa penaKcau:n5I nnn Me,IJ.nTau:mITa B ,IJ.bJrrocpot.IeH rrnaH. AKo H3IIOJI3BaTe BH-
3yann3aI(H5ITa KaTO rrpHHU:HIIHa TeXHHKa 3a peJiaKcan.1rn, rrpaBeTe 5I ITO e,n:HO ll CblUO
_BpeMe BCeKn ,n:eH n 3a rrpe.nrrol.fnTaHe Ha rrpa3eH cToMax. Hali-rro,n:xo,r:i:5IIU:O e cne.n
cn6y)K,IJ.aHe cyrpnH, rrpe3 o6e,IJ.Hara rrol.fHBKa nJm B rrepno,n:a Me)K,n:y BpbII(aHeTo Bii

I
y ,noMa cne.n pa6oTa n Bel!ep5Ira.
8. B Kpa5I Ha penaKcnpamara BH3yamnau:n5I ce BbpHeTe KnM 6y,n:Horo cncT05IHHe H3
yMa cbc cne,IJ.HOTo TBbp,n:eHne (Koeto MmKeTe .ua 3arrmneTe Ha KaceraTa cne,n mny-
ann3aI(H5ITa):
Ce2a CJzeo MU2 MOJJCeUl oa 3anormew oa ce 8poUfGU1 K'bM 6oume.!lfwmo, 6yoHO
cacmoRHue Ha yMa. CJZeou Me, ooKamo 6poR om eiJHo oo nem. Ko2amo cmu2Ha
oo nem, Uf.e omeopuw ol./u u Uf.e ce nolfyBcmsaw 6yoeH, 6oumeJZeH ·u ocee:>1ceH.
EoHo - nocmeneHHo 1anol./eaw oa ce epaUf.aw KoM 6yiJHomo, 6oumeJZHO cacmo-
RH~e. f{ee - 8Ce no-6yoeH u no-6yoel-l cu. Tpu - MO:JICeUl oa pa308U:JICUU1 QJ[QHll
u cmanaJZa, lfyecmeauKu ce ece no-6yoeH. lfemupu - nol./mu cu ce 1aBapHa.ti 8
1-wnaJZHO 6yiJHomo cacmo1mue. H nem - ceza omr10pu OlfU, Belie HanoJZHO 6yoeH,
60 umeJZeH u OC8eJICCH.
 BJ13YAJJJ13AI{HJI 277

Cne.n: KaTo rrpHKJTEOq1ne c BH3yamnar.nrnTa, crnHeTe n ce rrnpa3xo.n:eTe, .n:oKaTo ce

noqyBCTBaTe HaIIbJIHO 6y,[(HI1 H 3a3eMeHH. lfaqaKa:i1Te ,[(a MHHaT IIOHe 10 MHHYTH)
-~_.~ : npe.n:n .n:a rnoqmpaTe HJIH ,na ce 3aHm\.rnBaTe c ,[(pyra ,[(ettHOCT, H3HCKBa~a ·cnmKHa
-:
i,~. KOOp.[(HHau;mI.

§:HaKpaTKO, BH3yamI3aU:H51Ta BH Tp516Ba ,[(a Cb,[(bp:>Ka cne,[(HHTe Tpn qacTH:

,2 -. -
~·~~;~.:

L }. , o Hpe,[(BapliTenHa penaKcau;H.51 (5 ,[(O 15 MHHYTH)

_CaMaTa BH3yanH3aU:H51

I1HCTPYKU:HH 3a 3aBpblQaHe B 6y,[(HO CbCT05IHHe Ha yMa

r • :O acueHa MYCKYAHa peAaKca4u.R

_j arroqHeTe KaTO rroeMeTe .[(bJI60KO Bb3,[(yx ,[(Ba-TpH IIbTH ... OTrrycHeTe ce B CTOJia, B
·;;;·~TO HJIH Kb,[(eTO ce HaMHpaTe B MOMeHTa ... HaCT~HeTe ce HaIIbJIHO y.n:o6Ho. H eKa TOBa
ii~~BpeMe caMo 3a Bae, 3arop6ere BcHqKHTe CH TpeBOfH H 6e3IIOKOHCTBa ... H IIOCBeTeTe
.:¥-~)jpeMe
-
~--
caMo Ha ce6e CH ... HeKa BcHqKH qacTH Ha T5IJIOTO BH 3arroqHaT .n:a ce OTIIYCKaT
"afroqBaHKH OT CTbIIaJiaTa. IIpe,[(CTaBeTe CH KaK cnrranaTa BH ce OTITYCKaT B MOMeHTa
:9~~6o:>K.[(aBaT ce OT H3JIHIIIHOTO Harrpe:>KeHHe. IIpe,[(CTaBeTe· CH KaK TO H3Tnqa ... H .[(OKa-
SiC:2 ·.·· "· ' - _
_. _rranaTa BH ce oTrrycKaT CH rrpe,[(cTaBeTe KaK penaKcau;H51Ta rrpeMHHaBa Harope KbM
{VHre BH. OcTaBeTe MYCKYJIHTe Ha rrpacu;HTe .n:a ce oTrrycHaT, ycrroK051T n ocBo6o.n:51T
-~~~pe)!(eHHeTO ... HeKa Harrpe)!(CHHCTO B rrpacu;HTe H3Teqe JICCHO H 6op30 ... H .[(OKaTO
#µliTe BH penaKcnpaT, HeKa penaKcau;mITa ce rrpH,[(BH:>KH Harope KbM 6e.n:paTa BH ...
'.:~mrnaliKH Ha MYCKYJIHTe B 6e,[(paTa ,[(a ce orrrycHaT n H3rna.[(51T H .n:a .n:ocnffHaT rronHa
~;ECaI(H.51. Mo)!(e .n:a yceTHTe KaK KpaKa~a BH OT KpbCTa Ha.n:ony ,[(O CTbIIanaTa ce OTrryc-
~~:¢e· IIOBeqe H IIOBeLie. Mo)!(e .n:a yceTHTe KaK KpaKaTa BH HaTe:>KaBaT, .[(OKaTO ce OTrryc-
:~se rroBeqe H rr0Be11e. Cera rro3BoneTe Ha penaKcau;H5ITa .n:a rrpeMnHe B Ta3a BH .. . n rro-
'<;§f:~aliTe KaK H3JIHIIIHOTO Harrpe)KeHHe B Ta3a ce pa3rrpbCKBa H H3qe3Ba. CKopo MmKe .n:a
;it ( ;_:f".:· . '

~.&?JmTe Ha penaKCaI(H51Ta .n:a rrpeMHHe B o6naCTTa Ha CTOMaxa BH ... KaTO ce OCB060.[(HTe

~":g5KaKBO Harrpe)!(eHHe HJIH .[(HCKOMcpopT B CTOMaxa ... H II03BQJIHTe Ha penaKCallJ151Ta .n:a
-~J~~-e Harope KbM ropJJ:HTe BH. BcnqKn MycKynn B rbp,n:nTe BH ce oTrrycKaT, ycrroK051BaT
- ~JiKCHpaT. IlpH BC51KO H3JJ:HII1BaHe MO:>KeTe ,n:a CH rrpe,n:cTaB51Te KaK H3.[(HII1BaTe BC51KaK-
::~-,aThqHO Harrpe)!(eHHe OT rop,[(HTe, JJ:OKaTO rop,[(HTe BH HaIIbJIHO ce C>TIIYCHaT ... H BR
~~o ' .n:a ce Hacna,n:HTe Ha rrpH51THoTo yceIT(aHe 3a penaKcau;H.51, KoeTo ce 3a,n:on6oqaBa n
~~p-~-s~TpaH51Ba B rop.[(HTe, CTOMaxa H KpaKaTa. MaJIKO cne.n: TOBa MO)!(eTe ,n:a II03BOJIHTe
~~~~aKcanmna .n:a rrpeMHHe B paMeHeTe BH ... OCTaBeTe JJ:bJI60KOTO LIYBCTBO 3a CITOKOH-
· · .~ -: li penaKcau:1rn: .n:a ce pa3rrpocrpaHH B MYCKYJIHTe Ha paMeHeTe ... rro3BOJI51BaliKH HM
i~~gTrrycHaT ... .n:a ce rroqyBCTBaT rrpH51THO penaKCHpaHH. HeKa cera penaKCal(H51Ta B
}Le.!~ ce rrpH,[(BH)!(H Ha,[(OJIY no pbU:eTe BH, o6xBaIT(aHKH ropHaTa HM qacT, JiaKTHTe,
_-:~Ta LiacT H HaKpa.51 KHTKHTe H )J)IaHHTe ... HeKa pbU:eTe BH ce OTrrycHaT ... Hacna.n:eTe
~~IipIUiTHOTO qyBCTBO 3a penaKcau;H.51 B pnu:ere CH ... 3arop6eTe BC51KaKBH TpeBOfH,
,-,~-ICim HerrpH51THH MHCJIH .. . I103BOJieTe CH HaII'bJIHO ,[(a rrpe6HBaBaTe B HaCT051IT(H5I MO-
 278 E):(M'bH):( EOPH J(A CE CIIPABHM C TPEBQ)J(HOCTTA H ©OEHHTE

:\feHT, ,n:oKaro ce ornycKare Bee rroBeqe H rroBeqe, Cera rroqyBCTBaihe KaK penaKca 1u Ta
151
rrpeMHHaBa BnB Bpara BIL BcHqKu MycKyJIH BnB BpaTa rrpocTo ce orrrycKaT, H3fJia)K.[(ar H
HarrnJIHO penaKc11par. IIpe,n:craBeTe CH KaK MycKyJIHTe BnB BpaTa BH ce oTrrycKaT TO'-!Ho
KaTo Bn3eJla Ha Bn)f(e. Cera penaKcau:mna MmKe ,n:a rrpeMirne B 6pa,n:HqKaTa H qemocna
~ 8II
... II03BOJI5IBaHKH Ha qemOCTTa ,n:a ce OTIIYCHe ... Il03BOJI5IBaMKH Ha qemOCTTa BH ,n:a penaK·
cupa H cera MmKeTe ,n:a cu rrpe,n:craBHTe KaK penaKcaI(HJITa rrpeM1rnaBa B o6nacna OKono
oq1ue. Harrpe)KeHHeTo oKoJio oqIIre rrpocro ce pa3rnap5I H 113qe3Ba, KoraTo IT03Bomne Ha
oqHre CH n:a penaKcHpaT HannJIHO. Harrpe)f(eHHeTo B oqHTe BH rrpoc_To ce pa3rnap51 rr OlJHTc
BH MOraT HaIIbJIHO ,n:a ce OTIIYCHaT. fI03BOJI5IBaTe H Ha qeJIOTO CH ,IJ:a ce OTIIYCHe ... MYCKy·
;lHTe B qenoro ce H3rJia)f(,n:ar H penaKcHpaT HarrnJIHO ... o6npHeTe BHHMaHHe Ha Te)!(ecna
Ha rnaBaTa CH Bnpxy IIOBnpXHOCTTa, Kb,IJ:eTO e OIIp5IHa, ,JJ,OKaTO Il03~bJI5IBaTe Ha lVlJiaTa
rnaBa ,IJ:a penaKcHpa HannJIHO. Ilpocro ce Hacna,IJ:eTe Ha qy,IJ:ecHoTo qyBcTBO 3a penaKcar.urn
B IJ;5IJIOTO CH T5IJIO ... IIOTnBaHKH Bee IIO - ,[(nJI60KO H IIO-,IJ:nJI60KO B CIIOKOMCTBHeTo H MHpa
... CBnp3BallKH ce Bee IIO-CHJIHO II IIO-CHJIHO c M5ICTOTO Ha CbBbpUieHa HeIIO,IJ:BH)!(HOCT II
Be,n:pHHa ,UnJT60KO BbTpe BbB Bae.

M eouma4uR "CJZoHlle8a ceemAU/-la rr

I lpe,n:CTaBeTe CH, qe ere Ha 6e30IIaCHO II KpaCHBO M5ICTO Ha OTKpHTO. Cera CH npCJl·
CTaBeTe, qe ycel.I(aTe TOIIbJI II He)f(eH 6pH3 ,n:a raJIM T5IJIOTO BIT. Ha,n: rnaBaTa err BH)!(~aTc
Kpac1rno CHHbO He6e H HJIKOJIKO 6em1 o6naqeTa. CJinHI(eTo cBeTH rrpaBo Ha,IJ: Bae.
Cera err rrpe,rI:cTaBeTe, . qe ycemare CJI'hHqeBaTa TOITJIIIHa .M cBeTJIHHa rrpaBo Ha,n: ce6e c11.
Ycer.u:are KaK rpee - B rr rrpe3 I(JIJIOTO BH TJIJIO. Ycer.u:aTe KaK CJI'bHI(eTo orrrycKa rr ycnoK05JBa
BC5IKa qacT OT T5IJIOTO BH. Cne,n: Miff MO)f(eTe ,IJ:a ce C'bCpe,n:oToqMTe Bnpxy Ta3H CJTbHlfC!la
CBCTJIHHa ll ,IJ:a 5I IIpH,rI:BH)f(HTe KbM ,[(5ICHaTa CH pnKa. <l>oKycMpaiiTe 5!_TaM. ITpoCTO yceTCTt
TOITJIHHaTa H CBeTJIHHaTa Ha CJlbH1(eTO ,n:a HaBJIH3a rrpe3 BnpXOBeTe Ha. rrpnCTMTe Ha .[(5ICHan
BH pnKa. Ycemare KaK TH ycrroKOJIBa H. orrrycKa JJ:5ICHaTa BH pnKa. Cne,IJ: Mlff TJI 3arroqBa ~a cc
IIpM,[(BIDKBa OT ,IJ:5ICHaTa BII ,[(JiaH Harope no pnKaTa ... qaK ,[(O ropHaTa H: qacT ... II rrocne K'h~I
paMoTo. IIoqyBcTBa:iire KaK CJI'bHqeBara cBeTJIHHa 3arorrJIJI II ycrroK05IBa 1(5IJiaTa ,[(5ICHa pbl\:l.
Ycerere KaK TJI H3II'bJIBa H ycnoKOJIBa BceKM MYCKyJI, cyxo)f(HJirre 11 HepB B ,[(5IcHaTa BH pbi.:a.
H ,IJ:5ICHaTa BH pnKa - or BnpxoBere Ha rrpnCTMTe ,n:o paMeHeTe - HaIInJIHO penaKcIIpa. Onyc·
Kare ce Bee IIOBeqe ll IIOBeqe ... H3IIHTBaTe BCe no-CHJIHO H ITO-CHJIHO ycer.u:aHe 3a rro:Koi1.
Cera rrpeMeCTeTe CJlbHl{eBaTa CBeTJIHHa KbM JI5IBaTa CH ,[(JiaH. llpe,rI:cTaBeTe CH KaK TU
HaBJIII3a B JIJIBara BR -,n:naH M JI ycrroK0.51Ba. CJie,n: MJff rroiiyscrnaiiTe KaK ce rrpII,n:BIDKBa or
.iUIBaTa BR ,n:naH KnM JI5IBara pnKa, ycrroKOJIBa ,n:onHaTa M: qacr ... rrocJie ropHara H: qacr ...
rr CTIIra qaK ,n:o paMoTo~ BIIe oTrrycKaTe BCIIl{KH MycKynH, HepBH H C)'?C.O)f(IIJIII5I B mrnara ell
pbKa ... ycemaTe KaK CBeTJIHHaTa HaBJIM3a B 1(5IJiaTa BH Jl5IBa pnKa II 5I ycrroK05IBa. Ilo3BOJW
33
Te CH ,IJ:a HaBJie3eTe OI.I(e IIO-,[(nJI60KO B cnOKOHCTBIIeTO H MHpa ... II3IlllTBaHKH qyBCTBO
6e3onaCHOCT, CIIrypHOCT li penaKCa1(H.51. . .
A cera He)f(HO npeMecTere cJinHqeBara cseTJIHHa KnM ,n:ecHHJI CH KpaK. ITo3BOJiere "
ron5IM~rr.
1
,u:a ce rrpn,n:BH)f(H OT Bnpxosere Ha rrpncTHTe MY no 1(5IJiaTa ,[(bJI)KHHa Harope ,n:o
rJIHH:l
KOCT B ,IJ:5ICHaTa CTpaHa . Ha Ta3a BII. YceTeTe TOilJIHHaTa, ,[(OKaTO CJibHqeBaTa cBe
. . ~~
rrpeMMHaBa no ,n:eCHll5I BII KpaK OT ,[(5ICHOTO CTbIIaJIO KbM ,[(CCHII5I rrpaceI( ... II rrocne K .
rpaH:l
,[.(5ICHOTO KOJI5IHO .. . II IIOCJie KbM ,[(5ICHOTO 6e,n:po ... a HaKpa5I KbM KOCTTa B ,[(5ICHaTa c
Ha Ta3a BU. IToqyBCTBa:iiTe KaK CJlbHl{eBaTa CBeTmrna HaBJIH3a ll ycrroK05IBa BCeKfI MycK)'}l,
 ·-·---.. -=-f ~--:.:~: -

,, '~·::
-~'.:ffJiABA 11 BJI3YAJIHJAl.{HJ/ 279

· u-
j'~~~OJK!!Jll!e
I tf~~~ HarrbJIHO
!! HepB B p;ecmrn BH KpaK H ,!151CHaTa CTpaHa Ha Ta3a Bil. U:eJIHJIT BH p;eceH KpaK
peJiaKCHpaH.
: '. : ,;ti~;'.~.~;·;.('·":[.·. Cne? MHf yceTeTe eJTbfflieBaTa eBeTmrna ,r:i:a ce ,[(BH)Kll ITO JieBH5! BH KpaK. 0THOBO, II03-
.·•. .

!3 .f"YsoJieTe 11 ,r:i:a rrpeM1rne OT JI5IBOTO eTbIIaJIO ITpe3 u:emUI KpaK ,[(0 KOCTTa B JI5!BaTa CTpaHa Ha
·~ ~ ,· ·.oN_.~,+a3a. I foqyBCTBaHTe
.I.

KaK yerroK05IBa 11 oTITycKa nemur Bll rne3eH ... rrocne ITpacel(a ... rrocne
::i~ ~~rRbir5IHOTO ... H rroene Be111IKH MyeKyJIH B 6e,r:i:pOTO ... a HaKpa5! ce rrpH,r:i:Bmirna KbM .Ta3a BH.
la )\i~~;~Y.dhere KaK CJI'bH1IeBaTa eBeTJIHHa ee rrpoeMyKBa BbB BeeKH MYCKyJI, cyxmrrnnne H HepB B
rr· U:~~IDI BM JIJIB KpaK. Cne,r:i: MHr neBH5IT BH KpaK e HarroJIHO penaKcHpaH.
/ '~w·;; cera rrpH,[(BH)i(eTe eJI'bH1IeBaTa eBeTJIHHa KbM CTOMaxa CM. IfoqyBCTBaliTe KaK T5! 3a-
·.. . td;il.:rrn II yerroKoJIBa BceKII opraH B ,r:i:onHaTa qaer Ha T5IJioTo BM. YceTeTe KaK Harrpe)KemreTo
/:~$j~~)3,[(eH5I H3TIIqa OT Bae ... ,[(OKaTO CTOMaX'bT Il ,[(OJIHaTa qaeT Ha KopeMa BH ee OTrrycKaT
.\XJS~~h1'JIHO.
.!~r:.,~ :').-.:. ~( --~-;, :~ -~ .
IloqyBCTBaiiTe eToMaxa H ,[(OJIHaTa qaeT Ha KopeMa CH HaII'bJIHO penaKCIIpaHH .
'
a
l
:1w~~H/< \.
Cera ITpll,[(BIDKeTe CJI'bH1IeBaTa CBeTJIHHa KbM o6nacTTa Ha rop,[(11Te. I103BOJieTe H ,r:i:a
:
t 1.\:·: ~ :·;~·\.,, ~.:.~.

ll -;1~Y'~rr6KoII 11 oTrrycHe Ta3H o6nacr. fioqyBcTBaliTe KaK cTpy11 B rop,[(HTe Bll. Ycell(aTe penaK-
. ~~~~~·~~:·>.-:~·· _
; ~- - '-' .
:-.~~h carvrn ... IIOKOH ... Il MHp B rop,r:i:nTe ... ycernaTe KaK rop,r:i:MTe BM ce OTIIYCKaT H ,r:i:mrraHeTO
-~~i~·aaBa neKo .
L .:;'.~i ; ,:;.·~. : · t cera, cne,r:i: MHr, MO)l(eTe ,r:i:a IIpll,[(Bll)l(HTe CJI'bH1IeBaTa CBeTJIHHa Ha,r:i:ony OT Bopxa Ha
·~''.)~~A~~aTa
•.;~/_}:~\."-'": .\:i .·
CH. IIpe,r:i:cTaBeTe CH KaK T5I ycrrOK05!Ba ll OTIIYCKa Bopxa Ha rnaBaTa BM ... II rrocne
'{'};{:,Q6Jiac1'Ta OKOJIO 01IHTe ... ll rrocne
>h '-\'.r :..·: ": ·
1femOCTHTe Bil.
.
I1 ene,r:i: MHf yceTeTe TOITJIHHaTa, ycnOKO-
)n¥ir~~afu;ine ycell(aHH5! Ha cnoH1IeBaTa eneTJIHHa ,r:i:a ee rrpH,r:i:BH)KBaT Ha,r:i:ony KoM BpaTa BH, pe-
,.~~~~,?i~ ~_ap_ aliKn 11 oTrrycKaHKH neeKn cTerHaT MyeKyJI BbB npaTa. Cne,r:i: rvi:anKo rn:e rroqyBcrnaTe
:~{~f.:f;l ;~;r',;·--
.. , .
~~': ' ! ~}?-CH HaII'bJIHO OTrryeHaT. rnaBaTa H BpaT'bT Bil ca HaII'bJIHO peJiaKCHpaHM.
<i
~ ~
~~~ _Cera II03BOJieTe Ha
,"k , • ..,~ ,.
CJI'bH1IeBaTa eBeTJIIll-Ia ,r:i:a rrpeMHHe Ha,[(OJIY ITO rpo6HaKa BM, Ha,r:i:o-
;~~"L
-~.i ,,:
f fyo
.. . rpn6HaKa BH 1IaK ,r:i:o oITarnHaTa KOCT ... yceTeTe 5I KaK ce ,r:i:BH)KH no rpo6HaKa qaK ,r:i:o
-~~~:<fR%IBHaTa KOCT. A IToene rroqyaeTBaliTe KaK cBeTJIHHaTa ce rrpn,r:i:BH)KBa oT rpo6HaKa KoM
·,· .,g~~_iIHepB B T5IJIOTO BM. fioqyBCTBaHTe KaK CJI'bH1IeBaTa CBeTJIHHa HaBilli3a BbB BCeKM HepB
~J3D:OTO Bll, neKyBaliKM II oTrrycKaHKH BeII1IKH Te3n HepBII. A KoraTo BCH1IKIITe BM HepBH ce
t~ycHaT, MO)l(eTe ,r:i:a HaBJie3eTe B )J.oJI60KO CbCT05IHHe Ha IIOKOH. .
(~f1fic~3BOJieTe CM ,r:i:a HaBJIH3aTe Bee IIO-,[(oJI60KO ll IIO-,[(oJI60KO B CIIOKOHCTBMeTO li l\mpa
[ ~'.~§ ir_o-p enaKcMpaHM II rro -penaKcnpaHn. Cne,r:i: Mnr me yceTHTe CJioH1IeBaTa cneTJIHHa ,r:i:a
.~YCI<a H ycnoK05!Ba BC5!Ka KJieTKa B T5IJIOTO B_M. Be5!Ka .KJieTKa B T5IJIOTO BM e penaKCHpaHa.
~~:~-e, ce 1IYBCTBaTe ,r:i:on6oKo penaKenpaHII ... B rroneH rroKoli.
~f'- .
•
1
·".J. 1' . ~ 4
:~::;~~·: ~.: ..

l !Dza:JICam
'\f_z~:: ·
: ,. ~!IH3aTe ITO ,[(bJifa ,[(bpBeHa CTbJI6a KbM MHOfO KpaeMB ll ITpOCTOpeH IIJia)l(. ~'oli H3-
;,~µa II01ITil 6e3JIIO,[(eH II ee IIpOCTHpa B )J.aneqnHaTa, .[(OK'b,[(eTO CTHra ITOfJie,[(bT BM. lli-
. :~t.'e MHoro qmH Il CBeTbJI ... IIO'Y:TH 65IJI Ha Bll,[(. CToIIBaTe IIO II5IC'bKa 6oc M ro CTpMBaTe
?f.#Y rrpoCTHTe Ha KpaKaTa CH . T oJIKOBa e rrpH5ITHO ,r:i:a BbpBMTe 6aBHO ITO T03M KpacHB
~fI<· PeBoT Ha IIpH605! e TaKa ycrroK05!Bam:, qe MO)KeTe ,r:i:a ee OTbpCHTe OT BeM1IKMTe CM
·MR. I'ne,r:i:aTe KaK BoJIHIITe ce Ha,r:i:uraT II crra,r:i:aT ... Te 6anHo -ce ITpH6JIH)KaBaT ... 3acniraT
~B Hrrocne 6aBHO ce OTTerJI5IT. OKeaH'bT e c MHOfO Kpae1rn CHH OTTeH'bK ... CMH OTTeH'bK,
-,]~ e HeBepo5ITHO yerroK05IBall(a rne,r:i:Ka. B He rrorne)K,r:i:are Ha,r:i: OKeaHa -liaK ,r:i:o xopH30HTa
. 3kne cne,n;BaTe xopH30HTa, ,r:i:oKb)J.eTo cTnra rrorne,r:i:oT BH, 3a6eJI5!3BaliKM KaK neKo ce .
~A~.a Ha,r:i:ony, cne,r:i:BaHKM ll3BHBKaTa Ha 3eM5!Ta. B3npaHKH ce B OKeaHa, BH)K,[(.aTe - MHOro
~ '.(·_:... .
280 E,[(M'bHJJ: EOPH f{A CE CllPABHM C TPI!,JJOJKHOCTTA H c!JOEI111TE

,[(aJieq OT 6pera - Mm-rnanopHa JIO,UKa ,n;a ce HOCH no IIOB'bpXHOCTTa Ha BO,UaTa. I1 BCHti!ot

Te3tt rne,n:K11 Bll rroMaraT ,n;a ce orrrycHeTe 11 penaKcHpare OI.IJ:e rroBeqe. I1po,n;'bJI)l(aBaiho1 .ua
B'bpBIITe no nJia)Ka, yceI.IJ:aTe CBe)l(ll5I, COJieH MHpHC Ha MOpCKH5I B'b3,[(yx. IloeMaTe ,[('bJI6oi.~o
,U'hX ... H3,n;mnaTe ... 11 ce qyBCTBaTe MHoro ocBe)KeHII n ome rro-penaKcnpa1rn. Ha.a rnana.
Ta CH BmK,UaTe ,[(Be qaliKH ,n;a JieT5IT HaB'bTpe K'bM MOpeTO ... H3rJIC)l(,UaT TaKa rpaIJJI03HH
,[(OKaTO ce HOC5IT c B5IT'bpa ... ll Blle Cll rrpe,n;cTaB5ITe KaK 6HXTe ce qyBCTBaJrn, aKo HMaxr~
cBo6o,n;aTa ,n;a nenne. YceI.IJ:aTe KaK HaBJIII3aTe B ,U'hJI6oKo C'hCT05IHHe Ha penaKcar..urn, .Uo·
Ka TO B'bpBHTe no IIJia)l<a, YcemaTe KaK MOpCKH5IT 6p113 ,UOKOCBa He)KHO 6y3HTe BH u TOilJIH·
:Hara Ha CJI'bH[(eTo rrpoHHKBa B'bB BpaTa I1: paMeHeTe Bri. TorrnoTo, no,n;BH)l(HO ,n;or<ocBaHe Ha
CJI'bH[(eTO BH OTIIYCKa OI.IJ:e IIOBe"l!e ... rr Blle 3aIIO"l!BaTe ,n;a ce qyBcTBaTe C'bB'bp1lleHo .I.{OBOJI·
HH Ha T03H KpacnB rrna)K. ,IJ;emn e rrpeKpaceH. Cne,n; Miff rrpe,n; ce6e CH iili')l(,n;are y.n:o6eH 1111
Bll,U IIIe3JIOHr. EaBHO ce HacoqBaTe HaTaM ... rr KOraTO HaKpa5I CTllraTe ,UO Hero, C5I.IJ:aTe II
ce orrry~KaTe. 06JI5IraTe ce Ha3a,n; B y,n;o6mrn 11Ie3JIOHr, oTrrycKaTe ce H penaKc11pare outc
noBe"l!e II HaBJill3aTe Bee no-Ha,U'bJI60KO B peJiaKCa1(H5ITa. Cne,n; MaJIKO MmKe ,[(a 3arnopH·
Te oqu H npocTo ,n;a cnymare 3ByKa Ha rrpH6o5I, 6e3KpaliHH5I [(HKhJI Ha Ha,n;uranune cc 11
crra,n;amu B'bJIHll. PHTMHqHll5IT 3BYK Ha rrpH605I BIT OTHaC5I OI.IJ:e no-Ha,U'bJI60KO ... ll OIT(C 110·
Ha,U'bJI60KO ... B rrpeKpaC!!O C'bCT05IHHe Ha TlllllllHa rr noKOll.

I'opama ~
·5
~
j
B'hpBHTe no II'hTeKa MHoro HaBnTpe B ropaTa. H9-BC5IKh,[(e oKono Bae HMa BHCOKH .n·i,p· 1 -,
BeTa ... 6opoBe, eJIH, ceKBOH, )J:h60Be ... onHTaiITe ce ,n;a rH Bll,UHTe. IlopHB'bT Ha B5Inpa I
i
B'bB BbpXOBeTe Ha ,U'bpBeTaTa e HeBep05ITHO ycrroK05IBarn; rr Bll noMara ,n;a ce OTITYCHCTC. -i .
YcemaTe Hac11Temrn BJia)l(eH apoMaT Ha ropcKaTa rrpncT, MHp11ca Ha 3eM5I, MJia,[(11 qmrnrrn
H rHHeIUH n11cTa. Cera rrorne)K,UaTe Harope rrpe3 BnpxoBeTe Ha ,n;npBeTaTa, ,[(OKaTo BHJtl!·
Te CBeTJIOCHH:bOTO He6e. 3a6eJI5!3BaTe KOJIKO BHCOKO B He6eTO e CJibH[(eTo. HaBJIH3aHKll fl
6an,n;ax11Ha Ha ,[('bpBeTaTa, CJibH"LieBaTa CBeTJIHHa ce pa3IIpbCBa Ha OT,UeJIHll JibqH, KOlITO CH I 1

~
rrpo611BaT n'hT i:rpe3 ,UbpBeTaTa ,UO ropcKaTa 3e:rvUI. I'Jie,UaTe 3anJieTeHHTe mapKH OT CBCTJJll•
Ha rr ceHKll, C'h3,[(a.IJ:eH11 rrp11 rrpeMHHaBaHeTo Ha cBeTJIHHaTa npe3 ,UnpBeTaTa. roparn np11· I
Jmqa Ha orpoMHa ,n;peBHa KaTe,n;pana ... u Brr rr3rronBa c ycemaHe 3a noKoli 11 6naroroBC!lllC
K'bM BCHqKo )l(llBO. l

I~
B ,n;aneq11HaTa qyBaTe 3ByKa Ha nperrycKama Bo,n;a ,n;a oTeKBa B ropara. Toil ce 3acu:rn;1
c npn6JII:I)l(aBaHeTO BIT H He cne,n; ,U'bJifO Bile ce 030BaBaTe rrpe,n; rrnaHHHCKH nOTOK. [i1eJJ. 3TC
IIOTOKa H 3a6eJI5I3BaTe KOJIKO "LIHCTa H HCKp5!11.(a e BO,UaTa. ITpe,n;cTaBeTe Cll KaK C5I,Uare JI cc
HacraH5IBaTe y,[(o6Ho. Mo)l(eTe ,n;a ce,n;HeTe Ha rrnoc'hK KaM'hK ,[(O H5!Koe ,n;npBo HJIH ,zxopH Jll
pemure ,[(a nerHeTe Bnpxy TpeBaTa. BR)K,UaTe KaK nnaHHHCKH.HT rroTOK o6pa3yBa 6°p3elf"
· no
noMrrTa MaJIKH H roJieMH KaM'bHll. Te3H KaM'bHII ca KacP5IBll, CllBll ll 6eJIH, a ,n;pyru ca ~
KpllTH c M'bX. BH)l(,[(aTe HCKp.HlI(aTa BO,Ua ,n;a IIOMIITa HJIKOH rr ,n;a 3ao611KaJIJI ,n;pyrrr,
6 3y·
0 pa • -·.'_.
: !. , ,

. :f:
' .:
BallKH BO,[(OB'bpTC)l(H H B'bpTOITU. I'poXOT'bT mi BO):(aTa e TOJIKOBa ycrroK05IBaIU, qe npocro .

~ :; t
ce OTHaC.HTe ... peJiaKc11paHKll Bee IIOBe"Lie ll IIOBelie. . ~'
IloeMaTe ,[('hJI6oKo cBe)l(H5I B'b3,Uyx 11 113,n;l!IIIaTe, a ropcK11Te ap0Man1 Bll ,n;elicT_BaT ~wa· ;_:;
Marutt •. . ·
ro OCBe)KaBaI.IJ:O. 0TrrycKallKll ce B MeKOTO JierJIO OT TpeBa, rra,n;HaJill JillCTa llJill apo. noJ· - --{·--:"~
6opOBll llrJIIflIKH, Blle ce OTbpCBaTe OT BCll"LIKH rpIDKll H OT 1(5IJIOTO Harrpe)l(eH:ae ... . :: ;/
lo

l
BOJI5rBallKH Ha rne,[(KHTe, 3BY1(HTe ll MllpH3MllTe Ha Ta3H Kpacirna ropa ,n;a Bll M3ffbJlH~r' --- "; --- ~
,n;1'n6oKo yceruaHe 3a rroKoiI.
 BH3YAJJH3AL(Hfl 281
TE
Oceo60J1coaeaHe om za3oeeme/mei1Hocmume

Cera OT,[(eJieTe BpeMe ;:i:a ce cocpe;:i:oToqHTe Bbpxy mnwe HerrpH5.ITHO ycel1(aHe B rnJio-
i9 CI!. Mo)!(e ;:i:a e TpeBO)KHOCT, Harrpe)Keirne mrn eMOIJ;HOHaJieH ,n:HcKoM¢opT. Bmine ;:i:anH
¥ o)l(eTe ,n:a orrpe;:i:emne ToqHo Ko,u: e B DIJIOTO BH ce HaMHpa. B cToMaxa? B r'hp,n:HTe? BbB
~!paTa H paMeHeTe? B rnaBaTa? I1Jm B D;5IJIOTO T5.IJio? MmKe CbIIJ:O ,n:a o6bpHeTe BHHMaHHe

1-- ·..:an.II T03H JJ:HCKOMcPOPT HMa onpe,u;eJieHa cpopMa H roneMHHa. KaKBo npocTpaHcTBO 3aeMa
lO·
<.T5IJIOTO BH? romIMO HJIH MaJIKO?
I . ·~-'.

r I !I·
_FS "Cera CH npe,[(CTaBeTe, qe T03H JJ;IICKOMcpopT e KaTO ra3 - HJIH TetIHOCT - BbTpe B T5IJIOTO
Ha
L-

)Ji.
)3li. BH)!(Te TOBa Bb3MO)KHO Hali-5IcHo. ITpe,n:cTaBeTe · CH, -qe ,[(HCKOMcPOPTbT HJIH TpeBO)l(-
:t~ocTTa BH Hee Hml(o rroBeqe OT ra.3 [1rnH Tel!HocT] ... ra3 [HJIH TetinocT], :K-o liTo B MHr MO)!(e
II ~I
·:·:;a :3aIIOtIHe ,[(a H3JIH3a OT T5IJIOTO BIL 0THOBO o6opHeTe BHHMaHIIe Ha MeCTOHaxmK,n:emre-
1-.,: ll

llC
:fb,·cpopMaTa II roneMHHaTa Ha T03U ra3 [HJIH TeqHOCT]. 3a6eJie)!(eTe IJ;BeTa. I1Ma JIII IJ;B5IT?
KonKo cBeT'bJI HJIH ThMeH? KaKTO n ,n:a ro BH)l(,[(aTe, H5.IMa rrpo6JieM.
)II ·

.' II
jt}r Cera CH npe;:i:cTaBeTe, qe IJ;5IJIOTO BH Harrpe)!(eHHe ce e rrpeBopHano B T03H ra3 [HJIH

IO·
:; :f'.~tinocT] . BH)!(JJ;aTe ro Bee rro-SicHo u rro-SicHo ... ¢opMaTa, roneM1rnaTa, u;BeTa II MecT0Ha-
~*:9)K;:i:em1eTo MY B T5IJIOTO. I1 caMo cne,n: MHf, JJ:OKaTO rrpOJJ:bJI)!(aBaTe ,n:a ro Ha6mo.naBaTe,
L -,); '-.".:'
GH' rrpe;:i:cTaBeTe,
-•. ·.: . .
·~t
qe 3arroqna .na H33UI3a OT T5IJIOTO BH rro H5.IKaK'hB HatIIIH. MmKeTe .na ro
i;lII,P:IITe
~( ' ..
,[(a H3JIH3a npe3 ycTaTa HJIII HOCa BH rrpH H3,[(HlliaHe. llnH ,n:a BHJJ:HTe KaK H3JIH3a
:)?e3 IIOpHTe Ha KOA\aTa BH. OT ;:i:pyra CTpaHa, MmKeTe ,n:a CH rrpe,[(CTaBIITe T03H ra3 [HJIH
.-:~tIHOCT] ,n:a H3THl!a rrpe3 Boo6pa)KaeM OTBOp HJ1H ,n:opH H5.IKOJIKO OTBOpa Ha pa3JIH"lfHH Mee-
p· --~~ BrnnoTo BH. KaKTo _H ,u;a ro BH,[(IITe ,n:a H3JIH3a, BcMqKo e Hape,n:. IIpocTo rrpOJJ:bJI)KaBaliTe
--.ttt
~~.·.·''.·--
na6mo,n:aBaTe
-
fa3a [HJIH TetIHOCTTa]. BH)l{Te KaK 3aIIOtIBa ,n:a ce ,[(BH)KM B T5IJIOTO BH. I1
.
I('.
~o.~ne BH)l{Te KaK ce HaCOl!Ba KbM OTBOpHTe .. . 6aBHO ce rrpH,[(BH)!(Ba KbM OTBOpHTe ... n
lll
u. ?Ane H~JIH3a. flpH,[(BII)KBa ce rrpe3 T5IJIOTO BM M rroene H3JIII3a. I13JIII3a HaBbH OT T5IJIOTO
~,~:H ,[(OKaTO H3JIII3a
11 ~
OT T5IJIOTO BH, BHe 3aIIOtIBaTe ,n:a ee tiyBeTBaTe Bee rro-erroKOHHII II rro-
I ii
;~U§i<oliHH .. . rro-penaKCHpaHH II rro-penaKeHpaHH. Il(oM H3Jie3e OT .T5.IJIOTO BM, MO)l(eTe ,[(a
:~§;: <)rrrycHeTe. IlpocTo ro rne,n:aliTe KaK ne crrHpa ,n:a M3JIH3a. l13THtia Bee rroBeqe H
·11
rroBelle.
It.
-'(,,~p1qa H3BbH T5IJIOTO BH ... H ce OT,[(aJieqaBa. ,Il;oKaTO HarryeKa T5IJIOTO BM, BHe ce "lfYBCTBaTe
t·
Q,~: F£0-CIIOKOHHH .
:{~Cne,n:
:i. :t r-··~ . ~·
,.
MaJIKO T03Il ra3 [ lIJIII TeqHQCT] rn:e ce H3tIHCTM HailbJIHO OT T5.IJIOTO BH .. . OT CT'b-
'l~~~Ta ... OT KpaKaTa ... OT Ta3a ... OT CTOMaxa M KOpeMa ... OT rbp,n:Hte ... H IIOCJie OT pa-
r ~J~eTe ... OT pol(eTe lI ,[(JiaHIITe ... lI HaKpa5I OT BpaTa ... OT rnaBaTa ... H BC5.IKO ,n:pyro M5.ICTO
~t.~~OTO BM. raTbT (HJIH Te'Y:HOCTTa] HailbJIHO HarrycKa T5IJIOTO BH. T5IJIOTO BM ee tIYBCTBa
~~t· ; ITO-CITOKOHHO II IIO-CITOKOHHO ... IIO-OTIIYCHaTO M IIO-OTIIYCHaTo. ,Il;oKaTO ra3bT [HJIH
~1¥.0CTTa] H3JIH3a OT T5IJIOTO BH, BHe peJiaKCHpaTe Bee IIO-,[(bJI60KO II IIO-,[(bJI60KO.
;[it~ Kora.Yo fa3bT [IrnH Tel!HOCTTa] HaIIbJIHO H3Jie3e OT M5ICTOTO, Kb,[(eTO e 6HJI, T5IJIOTO
'i:J:l!f.~ H3IIHTa ome IIO-,[(bJI6oKa peJiaKCal(H5I, OTKOJIKOTO B MOMeHTa. I1 IIJ;e rrpO,[(bJI)l(H ,n:a
- ~~~KcIIpa, ,n:qKaTo .umnaTe ,n:on6oKo H JieKo. IIo3BoneTe M Ha rrocne,n:HaTa tiaCTHtIKa oT _
~~ [HJIH Te-LrHocTrn] Ha HarrycHe rn.noT o BM, 3a ·,n:a -ce rrotiyBcTBaTe HarrnJIHO crroKOHHH H
ffe:%'CHaTH. Cne,n: IDIKOJIKO MHHYTH HaII'hJIHO rn:e H3tie3He. Il(e H3tie3He Harr'hnHo. H 11(e 3a-

.H 1~,~)l(HTe, qe T5IJIOTO BH ce ycrroK05IBa orn:e ITOBeqe,

:1£.:..
~·
'" .
 282 E,[(M'bH,[( EOPH /(A CE CIIPABHM C TPEBO)f(HOCTTA H c!JOEHHTE

KaJZ6o om cee1nJLUfta *
Cera, CJie.[( Ka To ce qyBCTBaTe MHOfO OTrrycHanI H CIIOKOITHH, CH rrpe,n;cTaBeTe, tre BHif\-
,n;aTe BI10JieTOBO KbJI6o OT CBeTJnrna - c roJieMHHaTa Ha rpeilmppyT - YBHCHano TOlfHO Ha.u
BbpXa Ha rnaBaTa BJI. IIpe.[(CTaBeTe CH, qe TOBa KbJI6o OT BHOJJeTOBa CBeTmma e CBeTeuw H
IIOJiyrrpo3paqHo. Cera BIDKTe KaK KbJI60TO 3aTIOlfBa ,n;a ce BbpTH no ttaCOBHHKOBaTa CTpen-
Ka [Hmr o6paTHO Ha qacoBHHKOBaTa cTpenKa - KaKTO rrpe,n;rroq1uaTe]. ,U:oKaTo ce BnpTu,
TO H3BJIHqa Harrpe)I(eHHeTO B HJIH OKOJIO Bbpxa Ha rnaBaTa BM. IlpOCTO CH rrpe,n;cTaBeTe KtlK
TOB~ KbJI6o OT CBeTJIHHa ce BbpTII TOlfHO Ha,n: rnaBaTa BM, TO ynaB5I H a6cop6Hpa BC5IKO
Harrpe)I(eHHe, KoeTo yceru;aTe B rnaBaTa CH. To ynaB5I H BCIIttKH rrperrycKamu, CTpaHwrnu
MIICJIH H II03BOJI5IBa Ha yMa BH .[(a 3a6aBH TeMTIOTO II ,n:a ce ycrrOKOlI. IIpo,n:bmI<aBaihe Jla
CH rrpe.[(CTaB5lTe KaK KbJI60TO OT BHOJieTOBa CBCTJIHHa ce BbpTH II ynaB5I Harrpe)KCHHCTO OT
o6naCTTa Ha rnaBaTa BH TOJIKOBa ,IJ:bJifO, KOJIKOTO )KeJiaeTe, ,n:oKaTO Ta3H o6nacT HailnJIHO
ce onrycHe. [HarrpaBeTe rray3a 3a 45 ceKyH,n:H HJIH 3a TOJIKOBa BpeMe, KOJIKOTO HCKaTe.]
Cera CH rrpe,n:cTaBeTe KbJI6o OT CBeTmma, rracTeJieHO BHOJieTOBa, CHH5I mm KaKnBTO
IJ;B5IT rrpe,n:rroqnTaT·e, Ha 2,5-5 CM OT JIHIJ;eTO BM. IIpe,n:cTaBeTe CH KaK TOBa KbJI6o 3arrotrna
,n:a ce·BbpTH 6aBHO no qacoBHHKOBaTa CTpeJIKa [HJIH o6paTHO Ha qacOBHIIKOBaTa CTpema
- KaKTO rrpe.[(rroqnTaTe]. )::(oKaTO ce BbpTH, TO ynaB5I HarrpeJKemieTO OKOJIO"OlIHTe. IIpocro
IIpO.[(bmKaBaihe .[(a CH rrpe,n:cTaB5!Te KaK KbJI60TO OT CBeTmma ce BbpTH rrpe,n: JIIIUeTo BH
II, ,n:oKaTO ro rrpaBH, ynaB5l II a6cop6Hpa narrpeJKeHHeTO OKOJIO OlfllTe BH H B JlHIJ;eTo Bli.
[HarrpaBeTe rray3a 3a 45 ceKyH,[(ll mm 3a TOJIKOBa BpeMe, KOJIKOTO HCKaTe.]
Cera CH rrpe.[(CTaBeTe KaK rrpeMeCTBaTe KbJ160TO OT CBeTJIHHa Ha,n:ony ,n:o ToqKa Ha
OKOJIO . 2,5 CM OT BpaTa BH. I-fa6epeTe rracTeJieHO BHOJieTOBO, CIIHbO, 3eJJeHO, p030BO mm
IJ;BeTa, KOHTO BH ce CTpyBa Hali-rro,n:xo,n:5III(. 0THOBO, BHJKTe ro KaK ce BnpnI, 6aBHO, no
qacOBHHKOBaTa CTpenKa [HJIH o6paTHO Ha qacOBHHKOBaTa CTpenKa]. JJ:oKaTO ro rrpaBH, TO
ynaB5I Harrpe)l(eHHeTO II CKOBaHOCTTa BbB Bpara BH. KoJIKOTO IIO-):(bJlfO ce BbpTH, TOJIKOD~
TIOBeqe Hanpe)!<eHHe II CKOBaHOCT MOJKe ,n:a H3BJietre .OT BpaTa BH. [HarrpaBeTe rray3a 3a 45
CeKyHJJ:H HJIH 3a TOJIKOBa BpeMe, KOJIKOTO HCKaTe.]
Cera rrpHJJ:Bll)l(eTe KhJI60TO OT CBeTJIHHa Ha,n:ony ,n:o rnp,n:HTe en Ha OKOJ10 2,5 CM OT
rpn,n:HaTa KOCT, K05ITO e Ha HHBOTO Ha Cnpu;eTO BH. 0THOBO II03BOJieTe Ha KbJ160TO ;:i:a 6bJ.lC
rracTeneHo 3eJieHo, po3oBo HJIH ,n:pyr IJ;B5IT, KOHTO xapecBaTe. IIpe,n:crnBeTe CH KaK ce BbpTll
6aBHO. )::(oKaTo ce BnpTH, TO H3Bm1qa HarrpeJKeHHeTo OT o6nacTTa Ha rnp,n::rrTe. KonKoro
TIO-)J;bJlfO ce BbpTH, TOJIKOBa TIOBeqe HarrpeJKeHHe H3TerJI5l OT rbp.JJ:HTe. [HarrpaBeTe nay3J
. 3a 45 ceKyH,n:H HJIH 3a TOJIKOBa BpeMe, KOJIKOTO HCKaTe.]
Cera npH.[(BH)I(eTe KhJI6oTo oT cBermma Ha,n:ony KbM o6nacTTa Ha CJibHqeBH5I cnnnr
- ToqKa B cpe.[(aTa Ha KOpeMa Toq:H:o rro,n: rpn;:i:HaTa KOCT. ToBa e M5ICTOTO B T5IJ10TO BH, Kb-
;:i:eTO e Hali-Bepo5ITHO .[(~ H3TIHTBaTe qyBcTBO Ha cTpax HJIH oropqeHHe. HarrpaBeTe Kn116oro
MHOfO CBeTJIO II H36epeTe IJ;BeTa, KOllTO BM ce CTpyBa Hail-rro,n:X0):(5IIT(. Cne,n: TOBa ocraBeTe
K'bJI60TO .na ce B'bpTH 6aBHO, ynaB5IITKH CTpaxa, oropqeHHeTO HJIH ,npyrHTe CTpecnpalllH
qyBCTBa OT o6naCTTa Ha CJI'bHqeBH5I BM CIIJIHT. IIpocTO rrpo,n:bJIJKaBaihe ,n:a BmK;:i:aTe KaK
KbJI60TO ce BbpTH TOqHo Ha.[( CJlbHqeBH5I BM CITJJHT H ynaBH HarrpeJKeHIIeTO, CTpeca H el'. 10 -
33
IJ;HOHaJIHH5I L(HCKOMcpOpT, KOllTO ycemaTe TaM. [HarrpaBeTe rray3a 3a 45 ceKyH,n:H HJili
TOJIKOBa BpeMe, KOJIKOTO HCKaTe.]

* MHoro e BmKHO Bet.Ie na cTe peJiaKcupaHH, KoraTo rrpo6Bare Ta3H BIByamnaumr.

 ·....: ' ;~ ~

,.
·. .f~~F
1· ?,t·~{:JJ1ABA 11 BH3YAf!H3Ar{Hfl 283

IIL.~~;i Cera ocTanne KhJI6oTo OT cnern1rna 11 cu rrpe.ncrnneTe KaK

:'.;~~R~,!ipKa 3JiaTHCT0-6JIJia caeTJIHHa. IIpe.ncTaBeTe c11, qe Ta3H caeTJIHHa Haan113a a TJIJIOTO
~JIJIOTO BH rnno e OKbIIaHo

'· · t~·f::-:r·
IHI npe3 Bnpxa Ha rJiaBaTa H CTpyH Ha,L(OJIY ITO BpaTa ... paMeHeTe ... pnl(eTe ... ,n:JiaHHTe ...
.I. :t· j~t',n:1ne ... KOpeMa ... Ta3a ... 6e,n:paTa ... rrpaC1(HTe ... H CTbIIaJiaTa BH. IIo3BOJieTe Ha Ta3H
.( 1
:
· ce-
.) i,eTJIHHa .[(~ HaBJie3e H H3!IbJIHH BCJ!Ka KJieTKa B TJ!JIOTO BH •.• H .[(OKaTO ro rrpaBH, rrpOCTO
OTIIYCKaIHe Bee IIOBe'l!e H IIOBeqe, CBeTmrnaTa e MHOfO ycrrOK05IBama H OTIIYCKama.
'-···"'SKaTO o6xBama IJ)IJIOTO BH T5IJIO H HaBJIH3a BbB BCHqKH KJieTKH, T5I BH HOCH ycew:aHe 3a
~~O~O.HGTBHe, MHp H ,L(nJI60Ka peJiaKCal(H5I. l103BOJI5IBa BH ,n:a ce qyBCTBaTe B IIOKOH ... Ha-
iiti'~o peJiaKCHpaHH II OTIIYCHan1.
--
!
.. ;.:~~·:::.·

~ ~->--~~;~~~f-:-_ : ':
.

F1' ,~~tosna~s:1sa1-1e
. ;:;:.\
·.
Ha cf:>o61-rn
. .- - .

)~~£}-'Mo)KeTe ,n:a H3IIOJI3BaTe CJie,n:HaTa BH3YaJIH3al(H5I, 3a ,n:a ,n:o6HeTe yBepeHOCT OTHOCHO

,:~~-~paB5IHeTO H OBJia,L(5IBaHeTO Ha ,n:a,n:eHa cP06HHHa CHTya1(H5I, K05ITO OT,L(aBHa OT65IrBaTe.
)3~}YaJIH3al(H5ITa H3HCKBa ,n:a ce BH,L(HTe BnB cP06HliHara cHryau;H5I. H ali-,n:o6pe e ,n:a 5I H3-
[ , -
1.·i
·} ~
.{ftp~3BaTe, CJzeo Ka mo -qpe3 HManrnepHa ,L(eceHcH6mrn3au;1rn (BmK Dzaea 7) cTe rrpeo,n:onenn
;.,
"'- ; .: . ;. ·.

·, ..· :<1~f;ii.P~.~O)KHOCTTa, K05ITO MOJKe ,n:a Bb3HHKHe IInpBOHaqaJIHO, KOraTO CH rrpe,n:cTaB5ITe, -qe ce
l.'~~w~r~:~rrpaBJITe rrpe.n tjio6HJITa CH. AKO Ta3H BH3yaJIH3a~HJ! rrpe.[(H3BHKBa TpeBOJKHOCT, BbpHeTe
' ;.~:t~~\tt%~~1>M HMarHHepHaTa ,n:eceHCH6HJIH3al(H5I H ITOCTeIIeHHO CTHrHeTe ,n:o He5I.
··¥~ • •• ~ :J~~~~t;_~:~:~ ~.~& . _. •

l Jt( QT~eJieTe MaJIKO Bpe1.Ie ,n:a CH rrpe,n:cTaBHTe KaKBO me rrpaBHTe H KaK w:e ce 'l!YBCTBaTe,
~:9I~·T·O IIOCTHrHeTe IIOCTaBeHaTa I(eJI. IIpe,n:cTaBeTe CH KaK CTe B CHTyau;H5ITa, KbM K05ITO
" -~'~Aii TOBa CTe HMaJIH cPOOU5I ... H rrpaBHTe OHOBa, KOeTO HCKaTe ... qyBCTBaTe ce CIIOKOHHH
L l~Y~_~pem1 ... [ oKoJio e,n:Ha M irnyra BIByamI3Hpaiire KaK ycrreurno ce crrpaBJITe c oT,n:aBHa
.i?~rnaHaTa CHTyau;1rn.]
L 4i1\ }:ffaeTe, 1-Ie Beqe H5IMa HHKaKBa Hy)K,n:a ,n:a oT65IrnaTe Ta3H cHryau;H5I. Mo)KeTe- ,n:a ce
,:i9~_eTe B He5I H .n:a ce qyBCTBaTe CIIOKOllHH, yBepeHH H CHrypHH. KoraTO BJIH3aTe B cn-
~]#runa, ,n:mrraHeTO BH e CIIOKOllHO II paBHOMepHO, a BCIIqKHTe BII MYCKYJIII ca HaIIbJIHO
L ·:r#:Y~:HarII.
'---.-.;::_~ .. -"":t<": ..
H aIIcTIIHa BH e JiecHo ,n:a BJie3eTe B cIITyau;H5ITa ·II ce qyBcTBaTe cnBceM ,n:o6pe.
,.);I~TBare ycemaHe 3a rrnJIHa peJiaKcau;II5I ...
:~-~ - :YcrreJIII cTe .n:a rrocrHrHere u:eJITa cII II ce rop,n:eeTe c TO Ba. qyBCTBaTe ce yBepeHH, qe
L ,::§5K~re ,n:a ce crrpaBHTe c Ta3H CIITya1(H5I BCeKII IIbT, KOraTO ce H3IIpaBIITe rrpe,n: He5I. qy-
~~AH'o e, 'lle HMaTe CBo6o,n:ara .n:a BJie3eTe B Ta3II CHTyal(H5I ... HaIIbJIHO .n:a CTe OCbW:eCTBHJIH
_:(:~.!!/~
L CH ... HaIIbJIHO ,n:_
a CTe OCTaBHJIII MIIHaJIOTO 3a,n: rnp6a CH .... ,n:a MO)KeTe .n:a rrpaBHTe,
.. ~~~oro HcKaTe. To3H ycrrex o6oraT5IBa )KIIBOTa BII.
~1isl{YBCTBaTe ce CIIOKOHHH BHHarH, KOraTO CTe B Ta3H CHryal(H5I ... BCbinHOCT H5IMa oco6e-
,.;§~'.3-qe'HHe ,n:anH cTe B He5I HJIH He. Ta3II cHryau;M BII ce cTpyBa rrpocTo pyTIIHHa ... HIImo
~S.?:
,. . . . . ..:6...eHo ... o6HKHOBeHa
.
qacT OT BceKH,n:HeBHH5I )KIIBOT. KoMcPOPTHa ... necHa ... crroKoiiHa ...
-:~RMaJIHa. I1 BHe CTe ni;acTJIHBH, qe CTe ycrreJIH ... qe CTe IIOCTHrHaJIII u:enTa CII ' '.' 'l!e CTe rro-
:IJ [tfaJIII oHo:Sa, KOeTo OT,n:aBHa cTe HCKaJIII. Cera MO)KeTe ).:(ace HacJia)K,n:aBaTe rrnJIHOI(eHHo
~r?&iBoTa ... 3HaeHKH, qe ce -qyBCTBaTe CHrypHII H yBepeHH BHHarH, KOraTO BJIH3aTe B Ta3II
~tyarili.5I. llcTHHCKII ce HacJia)K,n:aBaTe Ha ycrrexa cH H rroJIYqeHara cBo6o,ria Ha II36opa.
'} Cera OTHOBO OTJJ:eJieTe IDIKOJIKO MIIHYTH ,n:a CH rrpe)..'(CTaBHTe KaK me MUC.!lUme, oeucm-
~(fie II U{e ce l.lyecmeame, cJie,n: Karo cTe rrocTHrHaJIH u:enTa CII 3a )..'(a,n:eHaTa CIITyau;H5I ...
 284 E)J:MbHJJ: EOPH ,l(A CE CllPAB11M C TPEBOJKHOCTTA 11 <POEHHTE

I1pe.ucraBeTe cw, qe ce crrpaBJITe cbc CIITyau:mna roqHo rro :>Kenam1R Hal.nm ...
06bpHeTe BHIL\.faHHe KaKBO rrpaBHTe ... [rreTHa,IJ.eCeT ce:KyH,IJ.H HJIH ITOBeqe] :. .

06bpHeTe BHIL\faHHe KaK H3rJie)K,n:are ... MO)Ke 6H BH)K,n:are yBepeHa YCMHBKa Ha mn~eTo
CH '.'' ITO KaKbB HaqHH m1u:ero BH H3pa35IBa ycrrexa H qyBCTBOTO BH 3a y,n:oBJieTBopemre?
[rrerHa,n:ecer ceKyH,IJ.H HJIH rroBeqe]

Cera o6bpHeTe BHHMaHHe Ha BbTperrrnoro qyBcTBO 3a y,n:oBJieTBopemre ,IJ.bJI6oKo B'1Tpc

BbB Bae ... ycemare JIH rrpeKpaCHOTO qyBCTBO Ha 3a,UOBOJICTBO OT ITOCTHrHanrn ycrrex?
[rrerHa,n:ecer ceKyH)l)1 HJIH rroBeqe]

Mo:>Ke 6H me 3a6ene:>KHTe B KapTHHara rrp1rnreJIH H po,n:HHHH, KOHTO H3pa3RBaT pa-

.uocrra CH or ycrrexa BH. BH)K,IJ.are JIH rH KaK BH rroKa3BaT o.uo6pemiero CH? [rrerHa,nc-
cer ceKyH,IJ.H H.3UI ITOBeqe]

Cera, Koraro 3:Haere, qe ere rrocnirHanH u:enra CH, or,n:enere ManKo npeMe ,n:a CH rrpe,n-
craBHTe KaK me ce HaCJia)KJ(aBaTe Ha HOBaTa CB06o,n:a B :>KHBOTa CH. TR ,n:oHece JUI Bil
HOBH Bb3M0)KHOCTH? Euxre MOrJiil ,n:a CH rrpe,n:craBttTe KaK ce Bb3110JI3BaTe OT Te311
Bb3MOiKHOCTH. UJ:o e,n:Ha MttHyra]

1. Ilperne,n:aihe ,,HacoKH 3a eqrnKacHa BH3yanH3aU:HJI", 3a ,n:a H3Bneqere MaKCHMamra

110JI3a OT Il3110JI3BaHeTO Ha Btt3yaJIH3aU:HRTa.
2. EKcrrepttMeHrnpaH:re c HJIKOJIKO or rnecrre Btt3yaJIH3au:m1 3a HaMamrnaHe Ha rpc-
BO:>KHOCTTa Karo IIO:\WJIHTe rrpttRTeJI ,n:a BH rH qere. HarrpaBere 3arrHc Ha rrpe,n:rroqHramnc
e,n:Ha-,IJ.Be CbC co6crneHH5I CH mac HJIH HeqHll ,n:pyr. Mo)KeTe ,n:a H31101:13BaTe BCRKa e,z:i:Ha OT
rnx 3a sceKH,n:HeBHara rrpaKTttKa Ha ,IJ.bn6oKa penaKcaU:HJI mrn Koraro ce qyscrnare Tpc-
BO:>KHH HJIIl rrpHTecHeHH.
3. Ilpo6Balire BH3yam13a:o;ttJITa 3a osna,IJ.HBaHe Ha cpo6HH, 3a .ua yBenwmre yBepeHocT-
ra CH, qe ru:e ce cnpaBure c .ua.ueHa cpo6uH:Ha crrryaU:HJI. 3a npe,n:rroquraHe e ,n:a ro rrpaBHTC,
cne.u Karo ,n:OHJIK'h,n:e ere rrpeo,n:oJieJIH rpeBO)KHOcrra or cpofornra qpe3 IIMaruHepHa ,z:i:ece11-
cn6HJIH3aU:IDI (BH)K Dzaea 7).

Fanning, Patrick. Visualiz.ation for Change. Second edition. Oakland, Calif.: New Harbinger
Publications, 1994.
Gawafo, Shakti. Creative Visualization. Mill Valley, Calif.: Whatever Publishing, 1978.
Mason, John. Guide to Stress Reduction. Berkeley, Calif.: Celestial Arts, 1985.
Samuels, Mike, and Nancy Samuels. Seeing with the Mind's Eye: The History, Techniques
and Uses of Visualization. New York: Random House, 1975.
Simonton, 0. C., S. Matthews-Simonton, and J. L. Creighton-. Getting Well Again. New
York: Bantam Books, 1980.
 I'11aBa 12

Jifapa35.IBaHe Ha qyBCTBaTa
?

;;
· ·~~l.1%~ -- B_rrpou:eca Ha Bb3CTaHOB5IBaHeTo en MmKe ,n:a 3a6eJie)l(1ue II05IBaTa Ha Herrp1rn:w rnH
:~:~·;··' '.' ~MO~HH H qyBCTBa. ToBa e oco6eHo B5Ip.Ho, aKo 3arroqHeTe ,n:a ce H3rrpaB5ITe rrpe,n: cpo6mne
~.,,,~/JH::
·r.;,., .'/,. , .- · . HarrbJIHo
. HOpMaJIHo e ,n:a H3I1HTaTe no-HHTCH3HBHH qyBcTBa rrpH c6JibCbKa enc c11Tya-
;+B~Arm, KOHTO OT,D;aBHa OT05IfBaTe. AKO TOBa ce CJiyqBa c Bae, Ha rrpaBHJieH IlbT CTe.
[ }~\~~~>;' MHoro xopa, CTpa;:i:a~n OT cpo6Hll ll CKJIOHHH KbM TpeBO)KHOCT, HMaT Tpy,n:HOCTH c
't~~1,~y~9rnaTa. Mo)Ke ,n;a BH e Tpy,n:Ho ,n:a ocb3HaeTe KaKeo TOt.J:Ho qyBcTBaTe. HJin ,n:a cTe B
5;~~~·LQ~_CT05IHHe ,n:a n,n:eHnr¢ nu:upaTe t.J:YBCTBaTa en, Ho ,z::i:a He MmKeTe ,n:a ru M3pa3MTe. KoraTo
_.;t-·~·~\~Y.:acTBaTa 3aIIOlJHaT ,na H3JIM3aT Ha I10BbpXHOCTTa B rrpon:eca Ha lI3IIpaB.5IHe rrpe,n: cpo6MHTe
}/_;·C:·.--
J:IH Ha crrpaB5IHe c rramrKaTa, qecTo t.J:OBeK e CKJIOHeH ,n:a fH C,[(bp)Ka, a TOBa caMO 3aCHJIBa
":rp'eca M TpeBO)KHOCTTa. Ta3M rnaBa' n:eJill ,n:a BM IIOMOrHe 1) ,n:a 3aCHJIMTe Cb3HaHMeTO CH 3a
~~~'C°TBaTa H 2) ,n;a BM ocnrypM HHCTpyMeHTM ll CTparerMM 3a rro-JieCHOTO M,n:eHTHcpMU:HpaHe
' ~.~3pa35IBaHe Ha eMOU:HHTe.
-;~~~i ..

l\;HillKO" cj>aKrn 3a 4YBCTBaTa

_.-! _.. . --

_:'i._ .. 3a pa3JIHKa OT Mn cmne, B qy'BCTBaTa yt.J:aCTBa l{-JUWmo m.JUZO - JIMM6wrnaTa CMCTe-

X·;}_. Ma B M03bKa M aBTOMaTMt.J:HaTa, aBTOHOMHa Hepmrn CHCTel\rn. KoraTo cTe eMOU:HO-
(''. - HaJIHO Bb36y,nemr, Bile ro ycen:i:aTe HaBC5IK'b,n:e ll HMaTe TeJieCHH peaKU:HH KaTO ycKO-
\:~ - peH rrync, yqecTeHo ,D;HlllaHe, IIOTeHe H ,n:opH TperrepeHe ( o6bpHeTe BHMMaHHe KOJIKO
IIpHJIHqa Ha rraHIIKaTa, K05ITO e ,n:pyr BH.D: HHTeH3HBHO eMOU:HOHaJIHO CbCT0.5IHHe) .

. qyBCTBaTa He H,r:i:BaT H3HeBHJJ:eJinn:a, a ce BAUR.Rm om MUCJZume u Bo3npu.Rmu.Rlna

Bu. Te Bb3HHKBaT OT Haq:f:rna, no KOHTO Bb3IIpHeMaTe HJIH HHTeprrpeTnpaTe BbHill-
mne Cb6HTH5I H/HIIH OT HaqnHa, no KOHTO pearnpaTe Ha co6cTBeHHTe CH BbTpelll-
HH MHCJIOBHH rrpou:ecH (,,BbTpelllHll.5! Cll MogoJior") (BH)l( I'JZa8a 8), o6pa3MTe HJIH
. crroMemne._AKo He :Mo)l(eTe ,n:a n,n:eHTHcpnn:npare cTHMyJia 3a ,n:a,n:eHa eMon:noHaJIHa
peaKU:H5I (HarrpHMep CIIOHTaHeH npHCTbII Ha rraHHKa), Bb3MO)KH0 e TOH ,n;a e IIO,[(Cb3-
HaTeJieH. qyBcTBaTa ce BJIH.5I5IT H OT CTpeca. KoraTO CTe ITO,[( CTpec, T.5IJIOTO BM e B
CbCT05IHHe Ha cpH3llOJIOfHqHa Bb36y,n:a, no,z::i:o6Ha Ha :oHa3H, K05ITO CbII'bTCTBa eMO-
, } I.mne. Tnli KaTo Beqe cTe npe,n:pa3IIOJIO)l(eHH KbM eMOU:HOHaJIHH peaKU:MH, MO)l(e ,D;a
i~:~::: _He e Heo6xo,n:nMo ~rnoro, 3a .IJ.a r11 3a,n:ei1:cTBaTe. KaK'bB BH,n: eivron;115I III.e H3IIHTaTe
3aBHCH OT Bb3fJie,D;a BH 3a BbHillHHTe Cb6HTH5I H OT OHOBa, KOeTo CH Ka3BaTe 3a T5IX.

285
 ~,,,~~
286 E,[(MbHJJ: EOPH /{A CE Cl1PABI1M C TPEBO)f{HOCTTA H W0Ef1HTE - - -~ j

.1{ .'
o qyBCTBaTa MoraT .ua 6n.uaT pa3.uenem1 B ,UBe rpyrrH - npocmu H CJZOJtcl-lu. I1Ma
MI-roro rrponrnopetnrn H crropoBe no Bbrrpoca KaK .ua ce HarrpaBH Tona - II no
"--" PH
,u:am1 MO)Ke .ua ce HarrpaBH - Ho 3a HaurnTe uesrn TYK ru:e rrpHeMeM pa3rpamP-reifH·
eTO Me)K.uy OCH081lU eMOl{UU KaTo fH5IB, MbKa, Tbra, CTpax, mo6on, BbJIHem1e IUru
·pa,u:ocT H no-cJZOJ1c11ume ityecmea KaTo )Kenam1e, o6neKqemrn, pa3otrnponamie l'1.J1{ ..

HeTbpifemre. CJIO)KHHTe qyBCTBa MOfaT .ua BKmoqBaT KOM6HHa1(H5I OT ITO-OCHOBHl!

eMO:UHH H ce ocpopM5IT H or MHCJIHTe u o6pa3nTe. MHoro OT qyBcrnara n Cm1cb>\a
Ha qyncrBara rro-HaTaT'hK B Ta3H rnaBa ca CJTO)KHH. Cno:>KHHTe qyncrBa Morar .ua
rrpO,U:bJI)Ka~ ,UbJII'O BpeMe H ca IIO-CBbp3aHH c MUCJIOBHHTe rrpo:uecH, ,U:OKaTo OCHOD·
HHTe eM01(1UI o6HKHOBeHo ca KpaTKOTpaiiHH, rro-peaKTHBHH H IIO-CBbp3aHH c an·
TOMaTHqHHTe cpH3HqecKH peaKL(HH, orrocpe.uemI or-·'aBTOHOMHaTa HepBHa CHCTCMa.
CTpaxbT (HnH rraHHKara) e ocHOBHa eMou:rrn, .uoKaro He.orrpe.ueneHaTa TpeBOIKI-rocr
(TpeBO)KHOCTTa 6e3 o6eKT) e rrpHMep 3a IIO-CJTOJKHO qyBCTBO.

·o qyBCTBaTa ca OHOBa, KOeTO BH ,UaBa eHep2U.fl. AKO ere CBbp3airn c qyBCTBaTa Cl! ii
yMeeTe .ua rH H3pa35IBaTe, me ce qyBcrnaTe rro-eHeprHqmi. AKo cTe OTK'hCHarn or
qyBCTBaTa CH HJIH He yMeeTe .ua rH H3pa35IBaTe, ~fO)Ke .ua H3I1HTBaTe nerapnrn, npCT·
pbrrHanocr, yMopa HJIH .uerrpecmI. KaKTo me BHJJ:ine cne.u ManKo, 6noKHpamne HJlll
C,Ubp)KaHH qyBC~Ba MOraT .ua ,UOBe,UaT .uo TpeBO)KHOCT.

E) qyBCTBaTa qecro ca CMeCeHU, a He B qHcTa ¢opMa. lIOH5IKOra MO)Ke .ua H3IIIITaTt

rrpocra, OCHOBHa eMO:UH5I Karo cTpax, Tbra HJIII 5Ipocr. IIo-qecro o6aqe ru:e 3a6eJic·
)KHTe, qe H3IIHTnare ,UBe HJIH noBeqe eMOUHH e.uHonpeMeHHO. HarrpHMep, 06HY:ali110
e ,n:a H3ITHTBam e,u:HoBpeMemrn rH5IB H cTpax, Kora TO Heru;o re 3annanrna. Moit\c
CbII(O ,u:a H3ITHTBarn rmrn, qyBCTBO 3a Birna H mo6oB e,UHOBpeMeHHO, KOraTO ce CKa·
parn c rrapTHbOpa CH, c pO,UHTeJI HJIH c 6JIH3bK rrpm!TeJI. qeCTO ynorpe65IBaHH5!T
H3pa3 ,, oa COpmupatu l.fY8CJn8ama CU rr OTpa35IBa cpaKTa, qe MO)KeTe ,Ua II3IHITBaTC
H5IKOJIKO qyBCTBa e,UHOBpeMeHHO.
1Iyncrnara qecro ca 1apa1Hu. AKo Barn 6nH3bK qoneK nnaqe, MO)Ke ,n:a H3rrnrnrc./
Tbra MJIH ,n:opH Cbmo ,n:a 3annaqere. I1Jrn IIbK H5IKOH ,n:a BH 3apa3H c BbJIHeHHCTO
HJIM eHTycHa3Ma CH. CKJIOHHHTe KbM ¢o6HH H TpeBO)KHOCT xopa qecro ca oco6cHO
rro,n:aTJIHBH ,n:a B'h3npHeMaT qyBCTBara Ha 3ao6ImaJI5IIT(HTe ni. KonKoro no-cBbpJa·
HH CTe c qyBCTBaTa CH H KOJIKOTO IIO-CIIOKOHHO ce OTHaC5ITe KbM T5IX, TOJIKOBa no·
MaJIKO CKJIOHHH ru:e ere .ua ,,rrpHXBamare" eMOUirnTe Ha ,n:pyrHTe. '
qyncTBara He ca rrpaBHJIHH HJIH HerrpaBHJIHH. Karo peaKUHH re .rrpocro cou.1ecm·
ByBam. Crpax'hT, pa.uocrra, qyncrnoro 3a BHHa HJIH rHeB'bT He ca orrpaB,n:aHU n11H
HeorrpaB,U:aHH - BHe npOCTO fli H3IIHTBaTe H o6rrKHOBeHO me ce qyBCTBaTe rro-.uo6pc.
aKO rH H3pa3MTe. Ho 8o3npwunwuna HJIH npe4e11Kume, KOHTO ca ooeeJZU .uo Te 3H
qyBCTBa MoraT ,n:a 6'h,n:aT npaBMJIHH HJIH HerrpaBIIJIHH, orrpaB,n:aHH HJIH HeorrpaB.naHH·
BHHMaBaiire ,JJ;a He o6BHH5IBare ce6e~H MJIH IDIKoiI .upyr 3apa,n:H H5IKaKBO qyBcrao.
KaKBOTO I1 .ua e TO.
Xopara qecro nomucKam qyBCTBaTa cH. IIoIDIKora BHe aKTMBHO rH KoHrponuparc
HJIH ,,c,u:np)Kare"~ HanpttMep, Bee ome ere pa.3cTpoeHM or cnopa enc c'hrrpyra en H
rrocne ce Hanara ,n:a roBopHTe cbc cBoiI Konera. BHe C'b3HarenHo H npe,n:HaMepeHO
,...o·
C,D;bp)KaTe lfYBCTBaTa CM, 3amoro 3Haere, qe e HeyMeCTHO .ua rH rrpeHaC5ITe B pao
3
Tara CH. B ,D;pyrH cnyqaH MO)Ke ,n:a 3arroqHeTe .ua H3IIMTBaTe Henptt5ITHH qyncTBa If JI
- iJ~BA
arE 12 JfJPAJEBAHE HA qyBCTBATA 287

h1a ,
.;-· }i~?·'.:.'.: · pennue, 'tfe He HcKaTe ,n:a ce 3annMaBaTe c rnx. BMecTo C'h3HaTenHo ,n:a rn rroTncHe-
::3'.·f,. _... ~····

r opif . ~.. ' ~~~:;~~:" ·. Te, BHe rrpOCTO CH HaMHpaTe pa6oTa ll HacotrnaTe BHHMaHHeTO CH KbM HCIL(O ,n:pyro

;.~~~t ~i~~:u::::eT:~K:y:ec~:::~:~::P~~r;:~~~eerr;~c;;~~~~c:e~=:;a~~~:::T:H;~n;,;
"' HH- " KaTo no CblI(eCTBO rH HrHopnpaTe. ToBa oT65Irnar-re H.a qyBcTBaTa e rro-rrp1mp11Ta
_LlH
H.lll
IHI! ·:·; .·· ,[(OpH c 11,n:eHTHcpHI(HpaHeTo HM.* KoraTo rrpou:ecbT Ha rroTHCKaHe 3arro'Y:He B ,n:eT-
. CTBOTO, o6HKHOBeHO l.IQBeK I13pacrna OTKbCHaT OT 'tfYBCTBaTa en H )JU!Bee c mIKaKBa
!~ltL.~npHTblleHOCT Ha ceTHBaTa nnn ,,rrpa3HOTa". .
&f~7.'.:-'.':
;.~: :.:.:-~~· . -·
an-
-- 13. ~;~ 3all.\O CTpaAall\HTe OT cjlo6va'1 Vi TpeBO>KHOCT
g~ta
\Ht,::c·
CKJ10HHl1 Aa nOTHCKaT 4YBCTBaTa C~
:i~ ~>:; _
_.._
l! {{~opaTa c TpeBO)KHH pa3CTpOHCTBa ca CKflOHHI1 .ua C,1],bp)KaT qyBCTBaTa en. 3a TOBa HMa
' OT -·~ '.~qjIKO rrpHqHHH .
;
".:~VffIT1>pBO,
- ~:t~,)\ ~'~,, . . ~_ .. .
MHOro OT Te3H xopa H3IlllTBaT CHnHa HY)KJJ:a OT KOHTpon n/nnH CTpax ,n:a He
l! · -~}~:~afy6.5IT KOHTpOJT. Tpy)J.HO HM e ,n:a rrpneMaT qacTfflIHaTa 3ary6a Ha KOHTpOJT, CB'bp3aHa c
·~ ;&rf.µ~;g-~oTo H3pa35IBaHe Ha t.IYBCTBaTa. IIpn xpoHwrno u rrpo,n:bmKHTenHo oTpnqaHe Ha qys-
1 'i"l{~~~,{a• Te MOraT ~a 6b~aT MHOro CHJIHH HCMa3Bamn, KOraTO 3al!OL!HaT ~a H3JIH3aT Ha !IO-
I .· .'bl?.;fEIOCTTa. Bn3MO/KHO e ,n:opH ,n:a n3rrnTaTe npau,noHanHn5I cTpax, qe r.u:e rrony,ueeTe HnH
l ;£'{.'-..: ~>>· .
. pa3rra,n:HeTe Ha rrapqeTa, KoraTo ce rro,u,n:a,uere Ha rronHaTa cnna Ha Te3H oT,n:aBHa
~ :.9~

I J; :~p.~aHn qyBcTBa. 06opHeTe BHHMaHne, qe TOBa e Cbl.I(H5IT cTpax, Koilro ce II05IB5!Ba rrpH
~i.iffhII : Ha ITaHHKa. BC'hW:HOCT B H5IKOH cnyqan ca.~tama naHUKa AWJICC Oa 6oOe CU2HQJZ,
· l-~'°'.'.- ' "··
S~'}:.<!}JlUCKaHwne qyecmea ce onumeam oa uJJZ.RJa1n Ha noBapxHocmma. BMecTo ,n:a ce
A{~ .. ,. --.
IT C -~,~J:~ne ,n:a ce crrpaBnTe c t.IYBCTBaTa, KOHTO n3rneiK,n:aT cMa3BalL(H,. Bne n3rra,uaTe B rra-
. ,%,~n3a)KHO e ,n:a rrpoyMeeTe, qe qycTBaTa caMO U32:1eJICOam CMa3Bal.I(H HJTH CTpalllHH B
. '~«~_I_!Ta, KoraTo 3arroqHaT ,n:a ce rrp05IB5IBaT. CTpaIIIHOTO n3qe3Ba, IL(OM CH II03BOJTHTe ,n:a
~g~eMeTe H rroqyBCTBaTe. IIpocTo Hee Bb3MO)KHO ,ua <<IIony,n:eeIII» KaTo H3)KirneeIII Ha-
~~~g- eMOI(HHTe en. Bc'hW:HOcT rro-Bepo5ITHO e «ny,n:ocTTa» - Hnn cHnHoTo eMOU:HOHaJTHo
3~!poliCTBO - ,n:a ce pa3BHe B pe3yJTTaT Ha IlOTHCKaHeTO Ha t.IYBCTBaTa.
,~~fopa rrpH'Y:HHa xopaTa c ¢o6HH ,n:a nMaT Tpy,n:HocTn c H3pa35IBaHeTo Ha qyBcTBaTa e,
Tf~qecTo ca H3pacHaJTH B ceMelicTBa c rrpeKoMepHo KpHTHqHH po,n:HTenH, rrocTaB5InH
L '':v":'.-- --·. . .
"'j\. ¥IICTHqHo BHCOKH HJTH rrepcpeKI(HOHHCTKH CTaHJ(apTH. B rro,uo6Ha CHTyau:n5I ,n:eTeTO
n· tr1~:~BCTBa cBo6o.D:HO ,n:a H3pa35!Ba ecTecrnemue cu HMrryncn H qyBCTBa. Po,n:HTeJTcKoTo
Q~~Hlie e TOJTKOBa Ba)KHO 3a BCeKH e,n:nH OT Hae, qe BHHarH IL(e IlOTHCKaMe ecTeCTBeHH-
·. tJ
:))~eaKI(HH H t.IYBCTBa, aKo ce pa3MHHaBaT c po,n:nTencKnTe oqaKBaHH5I. KaTo B'h3pacTHH
l~~a IIpO,U:bJT)KaBaT ,n:a npaB5IT T03H H36op. 06nKHOBeHO rHeBbT e Hali-qecTO C,1],'bp)Ka~
) 1

ilL..-
~~:\~ BCTBO, 3alL(OTO o6HKHOBeHO B ,ueTCTBOTO H3pa35IBaHeTO MY He ce e TOJTepnpano HnH
J.
~§ RaKa3BaHO. 3a ,n:eTeTo rHeBbT CTaBa HaHCTHHa orraceH, aKO H3pa35IBaHeTO MY BO)J,H
L ~~..fY6aTa Ha o.no6peHHeTO H o6H'Y:Ta Ha po.rtnTemne, OT KOHTO 3aBHCll OI(efl5IBaHeTO My.
.......
.¥\:;~?;KeM
. ..... .
rroBet.Ie 3a rHeBa rro-HaTaT'hK B Ta3n rnaBa .
_

·1
I•
'""( -> ·- .
f: B T03II HapnlfHIIK OT65:rrBaMe TepMIIHIITe ,,perrpecirn" n ,,perrpecHpaHu qyBCTBa", Jaw.oTo qecTo 11Ma
;~ o6npKBaHe Me)K)ly rrorrymrpHaTa yrroTpe6a Ha Te3II TepMIIHH (npII K051TO ce lI3TIOn3BaT KaTO CIIHOHIIM
:~f, Ba ,,IIOTIICKaHe" - C'b3HaTeJ1HO C.LJ.'bp)KaHe Ha t.f)'BCTBaTa) H IIO-TeXHH'tfeCKaTa, IICHXOaHamITII'CfeCKa
: ~ ~> YIIOTpe6a Ha .D.y:.rnrn ,,perrpec1rn", CB'bp3ana c rro.D.C'b3HaTe~1eH 3aW.HTeH MexaHII3'bM.
288 EJ(MbHJ( EOPH /{A CE CIIPABHM C TPEBOJKHOCTTA JI <bOE11J1Tf

VIAeHTHciJHLUVapaHe, "13pa3.SDBaHe va npeAaBaHe

Ha liYBCTBaTa

T:s:H Ka To no. caMaTa CM rrpHpo.ua xopaTa c cpoforn ca eMOQHOHaJIHO peaKTHBHH H HMaT

MHoro CllJIHlI qyBCTBa, 3a DIX e oco6eHO Ba)KHO .ua ce HayqaT .n:a H3pa35IBaT, a He .n:a IlOTHc-
KaT eMOUMHTe cn. Bc'.bll(HOCT TYK HMaMe TpMcTerreHeH rrpou:ec.
· MmKe 6M .uo TaKaBa cTerreH c,n:'hp)KaTe 11yBcTBaTa CM, qe rrpe3 rroBeqeTo BpeMe He JHa ·
eTe KQK80 M3IIMTBaTe. Ba)KHaTa Il'.bpBa CT'.bIIKa e .ua ce HayqHTe .n:a uoemnuif5ui1upame t.iy13.
CTBaTa Cll. ~OM pa3BMeTe TOBa C'.b3HaHMe M crroco6HOCTTa .n:a M)XeHTHqm:~HpaTe qyBCTnaTa
CH, BTOpaTa CT'.bITKa e .ua ce HayqMTe ,[(a rM U3pa3Jl8ame. ToBa o6HKHOBeHO M3MCKBa .ua CTc
roTOBM .n:a crro,n:eJIMTe eMOL(MlITe ClI c .upyr 1IOBeK. EMXTe MOrJIH C'hII.(0 .na M36epeTe ·~a nt
orrmrreTe B ,[(HeBHMK MJIM .ua ce OCB060.u1ue cplI3MqecKM OT T5IX (HarrpHMep KaTo ce Harn1a·
qeTe MJilI OCB06o,n:MTe rHeBa CH B1>pxy B'.b3rJiaBHMQa).
Cne.u KaTO .ua.ueTe HJrKaK'.bB M3pa3 Ha 1IYBCTBaTa CM, BMe CTe rOTOBU 3a TpeTaTa H flO ·
CJie,UHa CT'.bITKa: npeoaBGl-lemo lIM rrpe.u OH3M, KOHTO CM5ITaTe, qe e .n:orrp1rneC'.bJI 3a aKTHBll ·
paHeTo Ha .ua,n:eHMTe eMOL(Mll. 3a u:enHTe Ha HacT05111.(aTa rnaBa ,,rrpe,n:aBaHe" Ha qyBcrnaTa
03HaqaBa .ua IIOKa)Kelli Ha H5IKOro, qe 1IYBCTBaTa TM ca CB1>p3amI c HeII.(O, KOeTO TOH e Ka3a ;1
HJIH Harrpamrn. ,ll;oKaTo u3pa3RBaHenzo Ha rHeBa 03Ha1IaBa rrpocTo .n:a HaMepmn HaLIHH Jlll
ce OCB06o,n:Mlli OT Hero (HarrpMMep KaTO pa3Ka)Ke1II Ha HeyTpaneH rrpH5ITeJI, qe H3IIHTDal!I
rH5IB 3apa,n:M Hemo ), npeoasaHemo Ha rHeBa 03HaqaBa .n:a rroKa)Kern Ha IDIKoro, qe CH rncuc11
3apa,n:M Hell(O, KOeTO TOH e Ka3aJI llJUI HarrpaBllJI.
,ll;o6paTa HOBMHa e, qe M,[(eHTMcplIUMpaHeTO, M3pa35IBaHeTO M rrpe,n:aBaHeTO Ha qyncrn~na
e Hell(O, Ha KOeTO MO)KeTe .ua ce HaytrnTe - M Hell(O, KOeTO MO)Ke .n:a 60.n:e ycnB'.bpIIIeHCTBa ·
HO c rrpaKTMKa. ToBa o6aqe lI3llCKBa BpeMe lI IIOCT05I_
H CTBO, aKO CTe CBHKHaJIII .n:a C,IIJ>P)K(lTC
MJIM MfHOpMpaTe 1IYBCTBaTa CM.
HaKpaTKO, crroco6HOCTTa BM .ua C'.b3HaBaTe M lI3pa35IBaTe 1IYBCTBaTa CH e MH020 ea:>tCJ/0
qacT OT rrpoueca Ha B'.b3CTaHOB5IBaHe OT TpeBO)KHMTe pa3CTpOHCTBa. T5I e C'.bDJ:Q TOJJKOBa
Ba)KHa KaTO penaKCaQM5ITa, .ueceHClI6lIJIM3aQM5ITa M KOfHMTMBHHTe yMeHH5I, pa3rne.uam1 I\
rrpe,n:MlliHMTe rJiaBM. l
ViAeHTHc!ll-11-'HPaHe Ha LIYBCTBaTa
KaK ).(a H).(eHTHciiHI{HpaTe KaKBO qyBcrnaTe? Cne).(HHTe TPH CThTIKH ll{e BH 6'b,!1aT or ]

IIOJI3a:

1. Pa3II03HaHTe ClIMIITOMHTe Ha rroTMCHaTMTe qyBCTBa. · J

2. CB1>p)KeTe ce c T5IJIOTo CM.

3. YcTaHoBeTe ToqHoTo qyBCTBO.

 fJ1AI3A 12 I13PA35!BAHE HA CJYBCTBATA 289

~I~~
Pa3n03HaBaHe Ha cuJ.rmmoMume Ha nomuotamume ityecmea

;'_;; _;:_~ .· . C.n:op:>KaHMTe qyBcTBa '-!eCTo ce rrpo.HB.HBaT qpe3 H5IKOiIKo BH,[(a TenecHH M rrcuxonorH-
:.;t~~\:;_ qeCKll CHMIITOMII:
' ~;~i;i{~
~~~1;i}]:· , Heonpe.n;eneHa TpenomHocT. TpeBmr<Hocrra ttMa MHoro rropBOM3ToqHuu;u. ITomrKora
;J,r:~Ew
.1£:,~;.._
..'...-:· ~.
e rrpOCTO CTpax B JIHJJ;eTo Ha HeCHrypHOCTTa. ,[(pyr Il'hT e pe3y11TaT OT rrpe,n:qyBCTBMeTO
':Jitt~~;~ 3a HeranrneH pe3ynTaT (,,aMn aKo" MHcneHe). Ar<o rpeBO)KHOCTTa Karo qe JIH Hee CBop3a-
-. - . '- ·'~~Ha c KOHKpeTHa CHTyau;mr - aKO e caMO CM'hTHO, Heorrpe,n:eJieHO 6e3IIOKOHCTBO, DI MO)Ke ,n:a
~
)l~~-:;;§.;:;.,··bh .,[('hJI)KH
.· ~ :~:,c .
Ha CMJIHH, HO He1Bpa3eHH l.fYBCTBa. BcJIKa eMOJJ;H~, HOCH eHeprtteH 3ap.H,n:. Koraro
.
:.~i~~~'.:1·:' c;:i:'bp)KaMe Ta3H eHeprn.H B ce6e cu u He iI ,rr,aBaMe H3pa3, T.H MO)Ke ,rr,a rropo,rr_tt C'hCTO.HHHe Ha
.. ...:.~1.·:·: · :·
' :i~·{ i.ianpe)KeHIIe HJIH Heorrpe,n:eJieHa rpeBO)l<HOCT. C11e,rr,BaW:M.5IT TI'hT, KOf~TO IIOTHCHeTe rHeBa
.__· ~t::'.f--:· . cn K'hM H.5IKOfO, o6opHeTe BHHMamre ,[(aJIM CJie,[( TOBa M3IIHTBaTe rpemKHOCT. C,rr,op)KaHeTO
L,-.;~~i~li~ eHryc1-rn3Ma MJIH B'hJIHeHtteTo como MO)Ke ,n:a rrpe,rr,H3BMKa rpeBO)l<HOCT .
.;;\ >•
~t{;: :. )l;enpecm1. B ,rr,o6pe M3BeCTHaTa CH KHHra ,,The Road Less Traveled" (HeyToIIKaHM-
~f~{/~ 5IT nor) M. CKoT Iler< ,rr,eqnrnnpa ,rr,errpecmITa r<aro ,,3ace,rr,Hanu qyBcTBa". qecro HHe ce
i --~:;'t'~-~/IJ'BCTBaMe ,n:errpecupaHH, KOraTO C,[(bp)KaMe HeH3pa3eHa MbKa HJIH Tora 3a H.HKaKBa 3ary6a.
- tli~;<Q6HKHOBeHO C'hJI3HTe II nnaqbT HM IIOMaraT ,[(a ce rrnqyn_CTBaMe rro-,rr,o6pe - ecpeKTMBHO
I '. A;:_jr<amIM 3a 3ary6ara. ,[(errpec1rnTa MO)Ke ,rr,a 60,rr,e II pe3y11rar or c,rr,op)KaHero Ha rHeBa.
. ·~ ·remanT-ITCMXOJI03HTe IlbpBH H3T'hKHaxa, qe ,rr,errpecmITa MO)Ke ,[(a e MaCKMpaH fH.5IB, o6op-
,~~~~-ai:- K'hM co6cTBeHaTa nwrnocr. AKo 3a6eire)lrnTe, qe ce qyBcTBaTe ,rr,errpecHpaHH 6e3 nacKo-
"':po ,n:a ere npe:>KMBenu 3ary6a, ,n:o6pe e ,rr,a ce 3arrHrare 3arn;o ere pa3rHeBeHM. To3H Borrpoc
~~~9_- 9_06eHo
:~~:,.~:~:
. . . . _·
none3eH, aKo 3a6ene/KHTe, qe ce Harra,rr,aTe u r<pHTHKyBaTe.

±<-- . IlcIIXOCOMan1qmf CHMilTOMII. Pa3rrpocrpaHeHHTe IICHXOCOMaTHqm1 CHMIITOMH Ka TO

'r~aB06om1e, .5I3Ba, BMCOKO KpbBHO HamrraHe H aCTMa qecro ca KpaHHH.5IT pe3yJITaT OT xpo-
.H~~IHO C,[(bp:>Kamr qyBCTBa. BbrrpeKH qe IICMXOCOMaTHqHHTe CHMTITOMH :Morar ,[(a B'h3HMK-
H~i or Bcenr BH,[( xpoHnqeH cTpec, c;::i:bp)KaHero Ha qyB~TBaTa B rrpo,[('hJI)KCHHe Ha MHoro
fo".rinH:tt e cpopMa Ha CTpec, K05ITO e MHOfO Bep05ITHO ,[(a B3eMe CBO.HTa ,[(aH OT T.5IJIOTO. YcBO-
)faHeTo Ha yMeHHeTo ,n:a H,[(eHTHqmu;npare H H3pa3.HBaTe CHJIHHTe qyBCTBa MO)Ke ,n:a ,[(OBe-
_. ·J -.i(o HaMan.HBaHe HJIH ,[(OpH ,[(0 peMHCH.5I Ha MHOfO BH,[(OBe IICHXOCOMaTHqHH CHMIITOMH.
3>
li:.- MycKyJIHo Hanpe'1~em1e. CKoBaHHTe, crerHaTH MYCKYJIH ca oco6eHo qecr CHMITTOM Ha
- ~~OHHqHo c,n:op:>KaHHTe qyBCTBa. Htte CTJiraMe orrpe,rr,eneHH MYCKYJIHH rpyrrn, Koraro rro-
~~cKaMe H c,n:op)KaMe eMOJJ;HHTe cu. Pa3JIHqHuTe qyBcTBa 6nBaT C,[(bp)KaHH qpe3 cr.HraHeTo
J P~JIIfqHH MYCKYJIHH rpyrrH. rHeBbT ll pa3oqapoBaHHeTO qecro .6ttBaT IIOTHCKaHH qpe3
~~~taHe Ha Bpara H paMeHeTe. (CnyqaifHO TbKMO TOBa ca o6naCTHTe, K'h,[(CTO Haif-qecTO
<t/ce~a Harrpe)KeHHe B HaIIIeTO o6mecTBO.) MoKaTa I1 ThfaTa 6ttBaT rrcr1:'HCKaHH qpe3
?.!l'~raHeTo Ha MYCKYJIHTe B fbp,[(HTe H OKOJIO oqHTe. CrpaX'hT ce ~OTHCKa qpe3 CT.HraHe Ha
1 ._,CKYJIHTe B KOpeMa H ,[(Hacppanvrnra. 3a C,[(bp)KaHH ceK_cyaJIHH qyBCTBa MO)Ke ,[(a fOBOpll
- ~~~airnTo irn MYCKYJIHHTe rpyrrtt B o6nacrra Ha Ta3a .
.:::·<Te3II Bpb3KH Me)K,n:y o6nacnne Ha T5IJIOTO H IIOTHCKaHeTo Ha orrpe,rr,eneHH qyBCTBa He
~~a ,rr,a ce B'h3I1ptteMaT Karo a6comorHa BenttqHHa. I'HeBbT, HarrpttMep, MO)Ke ,rr,a 60,rr,e
.~bp)KaH qpe3 CT.5IfaHeTo Ha MHO)KeCTBO pa3JIJilqHH MYCKYflHH rpyrrtt OT oqHTe ,[(0 Ta3a.
:;L _eJira e, qe crerHaTMTe MycKynu tt cpH3ttqecr<oro Harrpe)KeHtte B ,rr,a,rr,eHa o6nacr MO)Ke
-~ roBopJIT 3a xpoHuqHo c,rr,op)KaHtt eMOJJ;HH. Ta3H Bpo3Ka Me)K,[(y rrorHcKaHHTe qyBcTBa H
CKyn_HOTO Hanpe)l<eHHe e H3CJie,n:BaHa 3a,[(oJI6oqeHO OT TeparreBTJilqHaTa lllKOJia, H3BeCT-
290 E,IJ:M'1H~ EOPH f{A CE CflPABHM C TPEBOJKHOCTTA H <POEHHTE

Ha KaTo BuoeHepzemuKa. Kminne Ha ,n:-p AnunaH,n:bp J1oyeH ca ,n:o6po BbBe,n:emre B To 3II

IIO,D;XO,D;.

Bcenr OT roperrocoqemne qenipH CHMilTOMa MO:>Ke ,n:a fOBOpH, qe C,D;bp)KaTe CHJIHH

l.J}'BCTBa. Cne,n: KaTo CH ,n:a,n:eTe CMeTKa 3a TOBa, CJTe,n:BaII(aTa CTbITKa e ,n:a ycTaHOBHTe TOq-
HO KaKBO l.fYBCTBaTe.

Ceap:JfCeme ce c mRJZOf!ZO cu ~ .

.·. __,.
AKo cTe cocpe,n:oTol.feHH OCHOBHO B rnaBaTa cH, 3aeTH c BCeKH,n:HeBHHTe TpeBorn H
6e3IIOKOHCTBa, o6HKHOBeHo cTe _OTKbCHaTH oT qyBcrnaTa CH. 3a ,[(a cMeHHTe cKopocTTa 11
,n:a IIOJ1yqHTe ,D;OCTbil ,D;O qyBCTBaTa CH, Tp5I6Ba ,n:a rrpeirncoqHTe ¢oKyca OT rnaBaTa KbM
T5IJIOTO CH. 0THOBO - l.fYBCTBaTa o6HKHOBeHo 6IrnaT C,[(bp)KaHH B T5IJIOTO. I13pa3HTe, KOHTO
ro H3pa35IBaT ca ,,pa36Iuo copue", ,,TpbH B 3a,n:HHKa" H ,,Mpa35I ro B qepBaTa CH". Karn
OT,n:eJIHTe BpeMe ,n:a ce HaCTpOHTe KbM T5IJIOTO CH, MO:>KeTe ,n:a ce Hayl.fHTe ,n:a H,D;eHTIH}m-
I(HpaTe l.fYBCTBaTa CH. MHoro xopa ca ce y6e,n:HJIH B I10JI3aTa OT CJ1e,[(HHTe CTbIIKH. (Te ca
6a311paHH Bnpxy rrpoueca ,,no3HaBaTenHo cpoKycnpaHe", pa3pa6oTeH OT I0,[(:>KHHH I'eH,n:;rnu
- Bll)K JIHTeparypara B Kpa5I Ha ra3H rnaBa.)

1. OrrrycHeTe ce cpn3HqecKH. Tpy,n:Ho me pa36epeTe KaKBO H3ITH1:Bare, aKo T5IJIOTO nu

e HarrperHaTo H YMbT BM rrpenycKa._IIocBeTeTe 5 ,[(O 10 MHHYTH Ha nporpecnBirn
MYCKYJIHa penaKcaumr, Me,D;HTar:nrn Hnn H5IKaKBa ,[(pyra rexm1Ka 3a penaKcau1rn, 3a
,n:a 3a6amne TeMrroTo.

2. 3a,n:aliTe CH BbIIpoca ,,KaKBO H3IlllTBaM B MOMeHTa? HJ1ll ,,KaKbB e OCHOBHH5IT Mlf

rrpo6JieM HJIH TpeBora B MOMeHTa ?"

3. HacTpOHTe ce KbM OHOBa M5ICTO B T5IJ10TO CH, Kb,[(eTO 3a6eJI5I3BaTe CMOUHOHamrn

yce:ru;aHH5I KaTo rmrn, cTpax HJIH. Tora. qecTo TOBa me e o6nacT!a Ha c-npuero HJIH
cTciMaxa/,[(HacpparMaTa, BbrrpeKH qe MOJKe ,[(a 60,n:aT H ,n:pyrH o6nacTH rro-Haropc
HJIH IIO-Ha,[(OJIY B T5IJIOTO. 'T"
i.OBa e BallieTO ,,BbTpelllH<? M5ICTO Ha l.fYBCTBaTa" .

4. I13l.faKaihe If ce BcnyrnaliTe KaKBO me yceTHTe HJ1H ,[(OJIOBHTe B M5ICTOTO Ha qyBCTBa-

Ta . He Ce onumeaume Oa aHGJlU3Upame UflU C'bOUme KaKBO HMa TaM. bb,[(eTe Ha-
6mo,n:aTeJI If CH II03BOJieTe ,[(a H3IIHTaTe l.fYBCTBaTa ~J1ll HaCTpoeHH5ITa, KOHTO qaKaT
,n:a H~JI5I3aT Ha IIOBbpXHOCTTa. IlpOCTO l/GKaume, ,[(OKaTO Hem:o H3HllKHe.
5. Arm He IIOCTHrHeTe HHKaKbB pe3yJITaT rrpH CTbilKH 3H4 HJ1H npO,[(bJ1)KaBaTe ,[(a ere
BIIpHMl.feHH B rnaBaTa CH (MHCJIHTe BH rrpenycKaT), BbpHeTe ce Ha CTbIIKa 1 H 3arrotJ-
HeTe OTHal.faJio. Bep05ITHO HMaTe HY)K,n:a OT IIOBeqe BpeMe, 3a ,n:a ce OTrrycHeTe. TuI-
KOJIKO MHHYTH 6aBHO H ,[(bJI60KO ,[(HlliaHe m:e BH IlOMOrHaT ,n:a 3aCHJIHTe Cb3HaHIIeTO
i .
3a qy'BCTBaTa CH. .•. . !:

-
6. Cne,n: Karo ,n:o6nere o6ma rrpe,n:cTaBa 3a TOBa KaKBO l.fYBCTBaTe, II(e BM e oT rrOJI3a
~a

ro KOHKpeTH3HpaTe KaTO OTfOBOpHTe Ha cne,n:HHTe BbI1pOCH:

0 Kn,n:e B T5IJIOTO MM e TO Ba l.JYBCTBO? . <

. - -- ·· ..,. __ ....._

• KaKBa e ¢opMaTa Ha TOBa qyBCTBo?

 ·~r;t~i~
I ;\~~j;fMBA I: H::::::::~::~::~::::: qyscrno? 291

e AKo TOBa lfYBCTBO nMarne l(B5IT, KaKbB rn:erne ,n:a e Toil?

' '.~~ft~~g~;{ AKO cne,n: Ka To OT,n:eJIHTe BpeMe ,n:a ce on1ycHeTe H ,n:a ce HaCTpOHTe Kb~·f OHOBa, KOeTO
, r: .: ~:inn:aTBaTe, rraK nMaTe caMo CMbTHO ycern:aHe 3a Hero, MmKe fo1 :w:e e ,n:o6pe ,n:a rrorne,n:HeTe
CTillCbKa c ,,,n:yMHTe 3a LIYBCTBa", 3a ,n:a n,n:eHTMqmu:npaTe TOlfHO Koe l'.fYBCTBO ll3I1llTBaTe.
L
·~~?.'.: HoeHmurjju4upa!-le 1-ta mozmomo 4,yecmeo: cnuc7JK 1-ta ttyecmeama
~~~~!11l:~~~·>'
·:~j!:;;t:e~-- CrrMCbKbT Ha lfYBCTBaTa, Ha cne,n:Ba:W:aTa CTpamru:a, MO)KC ,n:a BH ITOMOrHe ,n:a n,n:eHTH-
·: c. ··&· ~ ·:· : ' .
·~~'~l~t~\(iP~u::apaTe TOlfHO KaKBO H3ITHTBaTe. I13ITOJ13BaHTe ro BHHarn, KOfaTO HMaTe CMbTHO yce-
J ~/mam~ 3a H5IKaKBO qyBCTBO, HO He CTe cnrypHll TOqHo Karrno e TO. 1-IeTeTe CIIIICbKa, JJ:OKaTO
·t~t~ ~5:;diorra,n:HeTe Ha TOqHOTO qyBCTBO H rrocne rrpoBepeTe ,n;amI TO CbOTBCTCTBa Ha BbTpeillHOTO
·. ,:'it~!ili'.~: ·:':.· ' .
:<i~?~1A~;. n:a ycern:aHe.

Jifc: f113pa3SIBCUle Ha ~YBCTBaTa

. .. ·. Cne,n; KaTo ycrreeTe JJ:a HJJ:erumpnu;IIpaTe KaKBo qyBcTBaTe, Ba)KHO e JJ:a ro H3pa3IITe. TyK
~E9~ U3pa3R6aHe Ha ZJyecmBama HMaMe rrpe~BII,IJ; ,n:a HM ,n:a,n:eTe H3J1a3 Karo 1) rn crro,n:enII-
'~ec H5IKoro; 2) rn orrHilleTe nnn 3) cp:a3nqecKn ce ocBo6o,n;nTe OT nrx (KaKTo Kora To y,n:p5ITe
q.~naCTMaCOBa 6yxanKa ITO JICrJIOTO HJ1H rrorrnaqeTe B'bB B'b3rJiaBHHl(aTa). ,ll;a H3pa3HTe qys-
·'\-··'
i.{~aTa
.·
CH He 03HaqaBa ,n:a rn rrpeXBbpJJHTe HJ1H HacoqHTe KbM OH3H, KOfOTO CM5ITaTe OTfO-.
·~J)peH 3a DIX. YMeHHeTO ,n;a ITOKa)KCTe Ha H5IKOfO KaKBO H3ITHTBaTe KbM Hero (nnn ITO-T01IHO
-~~M rrose,n:emreTo MY) pa3rne)KJJ:aMe rro-HaTaTbK B pa3,n;ena ,,IIpe,n:aBaHe Ha qyBCTBaTa".
i~~;: :. MO)KeM ,n;a cpaBHHM l'.fYBCTBaTa c eHepnIHHH 3ap5IJJ:H, KOHTO HMaT JIY)KJJ:a OT cpn3nqecKO
:qJ!o6o)KJJ:aBaHe llJill pa3pC)I(JJ:aHe. KoraTO OCTaHaT HeH3pa3eHH, Te ce CKJia,n:IIpaT B THJ10TO
)~ cpopMaTa Ha Harrpe)KeHIIe, TpCBO)KHOCT HJ1H ,n:pyrH CHMllTOMH, KOHTO seqe OITHCaXMe.
· l~~nqecKOTO BH 3,n:paBe H qyBCTBOTO BH 3a 6narorronyqIIe 3aBHC5IT OT fOTOBHOCTTa BH ,n;a
;~~:~JlC)KfITe ll H3pa3IITe qyBCTBaTa CH o:w:e rrpII rro.HBaTa HM HJIH CKOpO cne,n: TOBa. ETo
OJ1KO ITOJie3HH HaqnHa 3a ll3pa35IBaHe Ha lfYBCTBaTa.
L

}'.ilepo5ITHO Hali-,n;o6pn5IT HaqnH ,n:a n3pa3nll1 qyBCTBaTa cn e ,n;a rH crro,n:emrill. c rro,n;Kpe-

~:·...:·'· .. re rrpmITeJI, rrapTHbOp HJill TeparreBT. ,ll;a crro,n:enmn 03Haqasa He caMo ,n;a rosopHill 3a
." -,. __

...1:......9rnara,
.. . .
HO HaHCTHHa
.
JJ:a rn pa3KpHell1. Ba)I<HO e JJ:a HMaTe rOJI5IMO JJ:OBepHe Ha qoseKa,
.,P.fOTO crro,n:eJI5ITe, 3a ,n:a ce OTBOpHTe ll HaITbJ1HO ,n;a pa3KpHeTe UCTHHCKHTe CH qyBCTBa.
~o e C'blli;O. T03H qoBeK ,n:a BH CflJUW 6HUMameJZHO - c ,n;pyrH JJ:YMH, ,n:a He ,n:asa C'bBeTH,
§~II5I HJ1H rrpe,n:JIO)KCHH5I, JJ:OKaTO crro,n:eJ15ITe. )J;o H3BeCTHa CTerreH crroco6HOCTTa BH ,n:a
.,W~eIDITe rn:e ce orrpe,n:enH OT roToBHOCTTa Ha rrapTHbopa sn ,n:a He rrpasn Hnrn:o rroseqe
,;.i~~• ~ ' ,,rrpOCTO ,n:a CJiyllia". (T03ll BH,IJ; CJiyillaHe rraK MO)Ke ,n;a 61>,n:e ,,aKTHBHO"' rrpH Koe-
,:~p1ymall(H5IT OT BpeMe Ha speMe o6o6rn:asa Ka3aHoTo OT sac, 3a ,n:a rrposepH ,n:anII BII e
;:,:~pan rrpaBHJIHo.} · · .
·{J"' .
292 E,[(M'bH,[( EOPH f{A CE CflPABHM C TPEBOJKHOCTTA H cfJOEliHTE

CnucaK Ha ityBcmBama

IIononm Temrn -.:1 yBCTBa OTpm i:aTeJIHII -.:1yBCTBa

JI10fou11; · 06Ha,D;e)K,D;eH :.Vfa rm am eH J3e3rroM01u;en

)Kun BeceJI fHeBeH Y)KaCeH
Pa3neceneH c 'IJBCTBO 3a xyMop\
TpeBmKeH Bpa)K,n:e6eH
11pneMaH 0611qmrn .YfarrMHeH c onacemur YmI3eH
Kpac1rn 06wrnH 3acpaMeH HapaHeH
CMeJI 0611qq_w: HenoBoK IIpeHe6pernaH
CrroKoeH nosIJieH il3IIbJIHCH HeroprreJIHB
Crroco6eH CrpacreH c ropq1rnmm Hea,n:eKBaTeH
fpmKOBCH MnpeH OrerqeH HeKoMrrereHTeH
Be,n:op fup11B · 06opKaH Hepern:areneH
06wrnH rop,D; lliITbJIHeH c rrpe3pernre Manou;eHeH
IIpmneH T11x 11o6e,n:eH IIonrcHaT
KoMrrereHTeH PenaKcHpaH 06e3copqeH HeyBepeH
AHra)KHpaH 06neK11eH 3aBHCHM Pa.3,n:pa3HeH
YBepeH YBa)KanaH ,[(errpec11paH il30JIHpaH
,[(oBOJieH B 6e3orracHocT QrqalinaII( 3aBiiCTJillB
·K yp a)KJ1H5I QyqaJIH CaMoTeH
JI106orrHTeH OnycrorneH ,[(oKaqJIHB
MHoro ,[(ononeH Pa3oqapoBaH Brrpu:MqeH
]{enaH 06e3Kypa)KeH IlpHTCCHeH
EHrycHa3npaH 0TBpaTeH . Heou;eHeH
Pa3BoJ1HyBaH He,[(oBepqHn HerrpHBJieKareneH
IIpo II( an aII( CMyTeH HecHrypeH
Y,n:onnernopeH Pa3,n:p a3H eH HecnoKoeH
C:arypeH Crpaxnnn Hey,n:onnernopeH
CaMo,[(ocrar-hLJ:eH MenaHXonnqeH
CeKcarrnneH HeII(acreH
Ha:aneH Hepa36paH
Crre~naneH Hy)K,[(aeII( ce
C:rrneH Crap
Ilo,[(KperrJIII( B6eceH
CoqyncrBall( CoKpyrneH
He)KeH IlaHHKhOCaH
III:e,[(op I'nyrraB
Pa,n:octeH 06e3yM5IJI
,[(o6op Pa3oqapoBaH
Enaro,[(apeH EeceH
CrpaxoreH BnHoBeH
III:acTJIHB il3IlbJ1HCH c 0Mpa3a
 113PA3JJBAHE HA "CJYBCTBATA 293

.\ ---~~f/(' AKo H3nHTBaTe CHJIHH llYBCTBa H OKOJIO Bae H5IMa HHKOH, c KOrOTO ..u:a norOBOpHTe,
-_.:~ir~jbl'JeTe XHMHKaJIKa HJIH MOJIHB H onnrnere KaKBO H3IIHTBaTe. MmKe )J.a CH BO)J.HTe ,,)J.HeB-
' : ' -~;~1\:t1i~_Ha qyBCTBaTa" H OT BpeMe Ha BpeMe )J,a 3arrncBaTe B Hero CHJIHHTe CH eM01nnI (BH)l(
( , -~"'~-.t'<:'_~pa%He~1rne 2 B Kpa5I Ha Ta3H rnaBa). CneJJ. ceJJ.MH1(H HJIH Meceu;H me e l\rnoro norrnrenHo
1
~ ·ri\c_e B'hpHeTe Ha3aJJ. H ,na npoqerere JJ.HeBHHKa, 3a ~a nonyqnre rrpeJJ.CTaBa 3a ocHoBHHTe
L
lrd~eJIH HJIH TeMH B )KlfBOTa BlI. )J;aJIH ~e CH BOJJ:HTe )J.HeBHHK llJill He, OIIIICBaHeTO Ha qyB-
¢bl.~ra ·qecro octtryp5IBa JJ.OCTaT'hlleH OTJJ.YWHHK, JJ.OKaTo BH ce npeJJ.ocramr B'h3MOJKHOCT
.:.~i:?~-k1 -.µ~rOBOpHTe
1
c H51K0f0 3a T5IX.

:~~R\' · ·
•.• J, .l~t· '.'. ~ ~

L ~~-~:oceo60;;1coaeaHe om m02ama
: ·i-; ~ . .
~\t~'"-~\· .
~~i3a,n:a:H:re cH cne)J.HHTe Borrpocu:
::::?._:•...

.,,,,,., .... . . '':' ~ ''; . . ..

. ~;{,: o -_IlpH KaKBH o6cT05ITeJICTBa nnaqere?

t ~~·1{ ;~ · - ~ -:~ ..
';. :42·:}•' 3amoTO H5IKOH BH e HapaHHJI JIH rrnaqere? 3a11(0TO ce llYBCTBaTe caMOTHH? 3a11(0TO

~!~~ ,CTe ynnaruemi? .

- _,;t;*~:i:,~st,~:.. .-·~ ~ ,
l1JiaqeTe ntt 6e3 BHJJ.HMa rrpHqnHa?
..
_:i.;.::. .
L ~-:~:~)- CaMO KoraTO CTe caMH Jill IIJialleTe HJIH n03BOJI5IBaTe Ha H5IKOH ,npyr )J,a BHJJ:H, qe
t)~~::,{_'" Ilna lleTe?
L ~xgOIDiKora.MoJKe .Ila ce iiyacrnare Ha pn6a Ha cnml!Te. IfcKa Bl! ce ,Ila rrorrnaqere, HO
~\tpy)J.HO ,na ro HanpaBHTe. B T03H MOMeHT MO)Ke )J,a BH noMOrHe xy,noJKeCTBeH CTH-
L .h.7_ g~r61(HOHaJIHO Hac11TeHaTa MY3HKa, CB'hp3aHa c H5IKaKBH n11qH11 rrpe)KHB5IBaHH51, qecTo
:~§~~- :3a- npe,nH3BHKBaHe Ha CbJI3HTe. D1e,n:aHeTo Ha eM01(HOHaJieH.- qm:m.r, lleTeHeTo Ha
~Fk HJIH JIHTepaTypa, JJ.OpH H5IKOH TeJieBH3~0HHH peKJiaMH MOraT )J,a Il3KapaT Ha rro-
~~frOCTTa CMbTHOTO llYBCTBO 3a Tbra.
t~F ..t· '
;:).?' -

._.())l(e .n;a ce qyBCTBaTe pa3rHeBeHH HJIH pa3oqapoBaHH, HO ,n:a He HCKaTe )J,a H3pa3IITe
;~~~~·Ta- CH OT CTpax ,na He HapaHHTe OKOJIHHTe. Ho e HaTI'hJIHO Bb3MOA\:HO H qecTO e
L -

~~?~~,JIOBHO .n;a ce OCB06o.n;HTe OT rHeBa no Hal!HHH, KOH~O He ca onycTOUIHTeJIHH - Ha-

,?1-~°:.I1TO He ca CB'bp3aHH c H3JIIIBaHeTO Ha rHeBa BH Bbpxy H5IKOH ,npyr. AzpeCUBHUme
~~~SK~ oeuc1iz8Ufl. o6HKHOBeHO ll3KapBaT rHeBa Ha nOBbpXHOCTTa. Ho o6eKT Ha Te3H
.·-·~~¥~ mrnarH Tp5!6Ba JJ.a 6n,ne Heo)J.yrneBeH npe.n;MeT. Bcnl!KH )J.onyorrttcaHH HaLIHHH ca
·--~~_JI_H Ha MHOfO xopa ,na ce OCBo6o,n:JIT OT rHeBHHTe CH qyBCTBa:

;ir;y~P5IHTe C IOMpy1(H no fOJIJIMa B'h3fJiaBHII1(a .

...~~t-f7-.>"'~ ~ .

t.\~I:I~aihe BbB Bb3fJiaBHH1(a.

~··'{·'-\1.n:p5IHTe 6oKCOBa Kpyrna.

 ·· .;

294 EJJ:M'1HJJ: EOPH J(A CE CIIPABHM C TPEBQ)J{HOCTTA H f/JOEJ1HT£

:.l

o XB'hpmdiTe 5Iilu;a no cTeHa mm: B'hB naHaTa.

e Kpell(eTe B KoJiaTa CH npn 3arnopem1 np03opu;H.
o II;errere ,D,'hpBa.

9 Y,D,p5IHTe roJI5IMa Ha,D,yBaeMa KYKJia.

o Y,D,p5IHTe no JiernoTo c'hc crapa TeHnc-paKeTa HJIH nJiaCTMacona 6yxaJIKa."

o HarrpaBeTe eHeprwrna cnopTHa rp_eHHpOBKa.

He BH rrperrop'hqBaM .n:a npamue KOeTo 11 .n:a 611JI0 OT ropenocoqeHHTe ( c H3KIII-Olicmie

Ha cnopra) nceKH.IJ:HeBHo. B CB05!Ta KHHra ,,Anger: The Misunderstood Emotion" (fHentr:
He,D,opa36paHara eMou;irn" Kep'LJI TaBpHc nmne, qe rrpeKoMepHoTo H3pa35IBaHe Ha fHCD\1
o6HKHOBeHo rropa)K.n:a orn:e rH5IB. TepMHH'hT rHeBOXOJIHK orrHcBa qoneK, KOHTO ce e npuc·
rpacTHJI K'hM rHeBa qpe3 np~KOMepHomo MY H3pa35IBaHe. Or ,D,pyra crpaHa, MHoro xopa c
cpoforn II TpeBQ)KHOCT ca CKJIOHHH BHHarH ,D,a C.IJ:'hp)KaT HJIH OTpHqaT rHeBHHTe CH qyBCTD\1.
B'h3Mmr<Ho e rHeB'hT ,D,a e TaKaBa TPY.IJ:Ha eMOU:H5I 3a Bae, qe ,D,a ca Heo6xo.n:HMH .n:onbJIHI!·
TCJIHH KOMCHTapn.

Cnpas~He c rHeea
OT MHQ)KCCTBOTO CMOU:HII, KOIITO nopa)K,D,aT TpCBQ)KHOCT, fHCB'hT e Hali-qecrnrn II
HaH-IIIIIpOKO pa3npOCTpaHeHa. rHeB'hT npe,D,CTaBmrna KOHTHHYYM OT CM01(IIII, BapIIpaIHI!
OT 5IpOCT B C,D,IIHH5! MY Kpail ,D,O HCT'hpnemie II pa3,D,pa3HCHIIC B .n:pyrII5!. <I>pycrpau:II~Ta c
Bepo5ITHO Ha:H-pa3npocrpaHeHara cpopMa Ha rmrn, K05ITO rroneqeTo or Hae II3nHTBaT.
CKJIOHHOCTTa K'hM cpo6IIII H o6cecIIBHO-KoMnyJicHBHO pa3crpoilcTBO qecro ce CBbpJn:i
c IIOTIICHaT rH5IB. Cwwma Ha r/}o6uume, MGHUUme u HampanJZUBUme UMnyJZCU ce JBCJl/I'
Z£aBa B MOMeHmume, Ko2amo ce Z£yecmeame Hau-oml/aRHU, pa1cmpoeHu u Rdoca11u 1w
noJZo:HCeHuemo cu B :>FCueoma. qecro o6aqe II306Il(o He cII .n:anare cMeTKa 3a re3H rnen1rn
IIJIII orqaJIHII qyBCTBa.
3all(O xopara c cpo6IIII Ii .n:pyrII TpeBO)KHII pa3CTpOHCTBa ca CKJIOHHII ,D,a OTpHqaT 1rnu
C,D,'hp)KaT rHeBa CII? I1Ma H5IKOJIKO rrpwrnHII:

e Xopara, CKJIOHHII K'hM cpo6IIII II TpeBO)KHOCT, o6IIKHOBeHo ce crapa5IT ,D,a yro,U5IT H:i
BCIIqKII. Te HCKaT ,D,a ce B'h3IIpHeMaT - H mi fr:b,D,aT B'h3npIIeMaHII OT .n:pyrHTC - KaTO
IIpII5ITHII H MHJIII. A TOBa OCTaB5! MHOfO Ma.TIKO M5ICTO 3a lI3)KlIB5!BaHeTO Ha rHeDl.
o:rn:e rroneqe 3a II3pa35IBaHeTo My.
. . ~-

Te3II xopa, oco6eHo aKo crpa,D,aT or aropacpo6:mr, tiecro ca CIIJIHO 3aBIICIIMII or BP

Kara cli C'hC cIIrypHII5I qoBeK. B'hHIIIHOTO H3pa35!BaHe Ha rHeBa e ra6y, 3arn;0To MO)Ke ;ia
OTtIY)K)J;II 'l!OBeKa, Ha KOroTO CTpa.n:aIIJ,II5IT OT aropacpofour pa3tIHTa 3a ou;eJI5IBaHeTO en.
. . . B~
o Xopara, CKJIOHHII K'hM TpeBO)KHOCT, IIMaT CHJIHa · HY)K,ZJ,a or KOHTpoJI. Ho rHe
e Bep05ITHO Hail-Hepau;HOHaJIHaTa II HCKOHTpOJmpyeMa CMOIJ;II5I.
· ero Hl
IIO,D,,ZJ,aBaH 3.1
rHeBa, 3ae.n:Ho C'hC C'hn'hTCTBaIT(aTa ro 3ary6a Ha KOHTpOJI, e MHOfO rrJiaUielUO
t.IOBeK, KOHTO lI3IUITBa norpe6HOCT .n:a ce KOHTpOJIIIpa.
r
A 12 H3PA3J!BAHE HA CJYBCTBATA 295
"J/:. ·.
~f.hocoqIIXMe KaKBil ca IIOCJie,D;CTBil5ITa OT rrpOJJ;'hJI)KIITeJIHOTO CJJ;bp)KaHe Ha rHeBa B rrpe-
't',, '
·1· .:..;·, Hli5I pa3,D;eJI, IIOCBeTeH Ha CilMIITOMHTe Ha IIOTHCHaTilTe eMOIJ;ilil. reHepaJiil3HpaHaTa
; . -;:. ~~i-o)KHOCT MO:>Ke ,na 6'h,ne rrpil3HaK 3a rroTilCHaT rmrn. C-nrn:oTo Ba)Kil 3a ,nerrpec1rnTa il
fl :~~{ffei"'Y41fclixocoMaTillIHil CilMIITOMII Ka To 5I3BHTe, Harrpe)KeHileTO B'hB BpaTa il ropHaTa qacT Ha
L- ',' ;It aH CT5IraIIJ:OTO rnaBo6omie. lliKOH OT ,n;pyrilTe rrpII3HaIJJI 3a IIOTilCHaT fH5IB
J•<:·t ' ··'·
ca:
Y.'~~~-~f: ..

·J~·: 3acWl6GHe Ha cpo6II5ITa mrn· ceHcilfornmau;II5I K'hM HOBH cilryau;IIil 6e3 BllJ(IIMa rrpHlfllHa .
......_ '_:~~...t ~ • .

~~~3aCU.!l6GHe Ha HaTparrJIHBHTe MHCJIH H/ilJIH HaTparrJIHBHTe ,n;eHCTBH5I.

~r:- -
~.i/ CaMopa3pynrnTeJIHO IIOBe,n;eHHe KaTO rrpeKOMepHa caMOKpHTHqHOCT, rrpeyBemiqa-
{~fBaHe Ha JIOIIIOTO B :>KIIBOTa Bil H rrpeHe6pernaHe Ha xy6aBOTO, OTIJiaKBaHII5I OT rrpo-
i~.L, 6neMHTe, 6e3 ,na rrpe,nrrpIIeMare HHKaKBH ,neiicTmrn, rracnBHo..:arpecHBHO rroBe,nemre
;i·<.( KaTO rrpoTaKaHeTO ilJIII BeqHOTO 3aK'hCH5IBaHe, o6BHH5IBaHeTO Ha ,npyrnTe II TpeBO-
~·-,.· · .:

f{{,.'rnTe ·3a 6'h,neru:eTo, BMeCTO ,n;a ce HaCJia:>K,naBaTe Ha HaCT05IW:CTO .

. t: ~. ··
:~~ ...~.

F·RKOU ftaCOKU 3Q cnpaBRHemo c 2HeBa

,-;~;•..~:_:~. : -

i7-:ti~~~J( KaTO CH ,na,neTe CMeTKa 3a rrpH3HaIJ;IITe H CHMllTOMHTe Ha I10TIICHaTII5I fH5IB, KaK-

q;M§~_eTe ,n;a HarrpaBIITe, 3a L(a ce crrpamne rro-,no6pe c Te3n qyBcTBa? CneL(HHTe HacoKII
"e~iif 6'hJJ;aT OT IIOJI3a:
J~~j,'b0eme 2om0Bu Oa 1a2'bp6ume cmpeMe:>1ca BUHazu Oa 6'b0eme MUAU u11u 1110-
{?\Qf!.31-lU 806 ecuZJKU cumya4uu. Pa3rnIIpeTe rrpe,n;cTaBaTa CH 3a ce6e CH raKa, qe ,na
-1;§\~H ll03BOJI5IBaTe ,n;a II3pa35IBaTe pa3,n;pa3HeHIIeTO IIJiil rHeBa CH, KoraTO e yMeci;Ho.
;' t ) .lpnMepII 3a TOBa ca CJiyqanTe, KOfaTO H5IKOH I10CT05IHHO HaCOlJBa K'hM Bae rro-
L -~~:~~,IIrpaBaTeJIHII 3a6ene:>KKH HJIH 3aBOaJIIIpaHII yrrpeu;n HJIH cnyqa_~ne, KOraTO H5IKOH
(~apyrnaBa Ba:>KHO crropa3yMeHne c Bae. IloMHere, qe H3pa35IBaHeTo Ha rHeBa He
:~.,-p3HaqaBa ,na ro il3Jieere Bnpxy H5IKoro, a rro-cKopo ,n;a crro,n;eJiilTe (3a rrpe,n;rroqH-
l·I~He c Heympa.!leH qoBeK), .qe H3IIIITBaTe fH5IB. 1'fapa35IBaHeTO Ha rHeBa BH MO:>Ke
">~a 03Haqa_Ba C'hW:O ,n;a OIIHllieTe rHeBHHTe CH qyBCTBa HJiil ,n;a fII OCB060J(ilTe qpe3
.:.# HTCH3IIBeH CIIOpT. KoraTO CTe fOTOBH ,n;a Ka)l(CTe Ha xopara, qe CTe pa3rHeBeHil
, .;_~~q! rroBe,neHileTo HM, MO)KeTe ,n;a il3ITOJI3Bare orrpeJJ;eJieHH yMeHil5I, 3a ,na rrpe,naBaTe
{'l-' · -' ". ·'

\~L(YBCTBaTa cil, 6e3 ,na Hapamne HJIII o6il,[(ilTe ,n:pyril5I. Bil:>KTe cne,n:BaIIJ:il5I pa3,n:en
~:::;;::~,IIpe,n;aBaHe Ha qyBCTBara" il I'.!la8a 13 3a HaCOKH OTHOCHO rrpe,n:aBaHeTO Ha rHeBa
~~t~ ,n:pyril qyBCTBa. '

~f~6omeme, 3Q iJa Ce O!nopcume om MUC.!lUme 3Q ·moBa KQK80 6u AW2.!l0 OQ CC

~~~SfY4U, QKO U3pa3ume 21-leea cu (,, QMU QKO rt). 06IIKHOBe,HO Te3il ,,aMII aKo" ca rrpe-
[ ~~emiqeHII H Hpal(IIOHaJIHil, HarrpIIMep ,,AMII aKO o6e3yMe5I IIJlil rrony,ne5I?" ilJIII
;~~A.MH aKo HarrpaB5I Hemo y)KaCHO ?" IIo.MHeTe, qe ,n:'hnro c,n;'bp)KaHil5IT rH5IB rr'hp -
~loHaqanHo B rr-npmue
l ... .
"(,
MO:>Ke ,n;a ll3rne:>K,n;a 3JIOBern:. B'h3MO:>KHO e H5IKOJIKO MilHYTII
: i¥ HTeH3 I~BHOCTTa MY ,na BII cTpecHe, HO TOH H5IMa ,n;a ,n;oBe,n;e ,n:o ,,pa3rra,n:aHeTo" II
;~~\n_ony,n:5IBaHeTo" BH, HHTO ll(e BII HaKapa ,,,n:a HarrpaBIITe Hern:o Pa3PY1llilTeJIHO". I1H-
:}eH3ilBHOCTTa Ha rHeBHilTe 'BH lfYBCTBa 6'hp30 ll(e HaManee, W:OM Cil ll03BOflIITe ,na
:.pt _H3pa3IITe. ToBa e oco6eHo B5IpHo, aKo n3pa35IBaTe rHeBa CH no ,n:o6poKaqecrBeH
1::}IaqnH. AKo rHeB'hT Bil
·.r.:·. .
e HHTeH3ilBeH, rrpo6Baihe ,n:a ro ocBo6o,[(ilTe B'hpxy Heo,n:yIIIe-
··~:;.. .
 296 E)J;M'bH)J; EOPH /!,A CE CllPABJ1M C TPEBOJKHOCTTA l1 <POElflJTj._-

BeH npe.n:MeT mrn Bnpxy xapTH5I no Bel.fe om1camue HaqnHn, BMecTo .n:a ro 113nunaie
Bnpxy OH3:a, KOfOTO BHHHTe 3a l.fYBCTBaTa CH.

3. Pa6omeme Bopxy npeBo3MozeaHemo Ha cmpa.xa, qe Ufe omriyJ1coume JZ106uAuun(

cu xopa, GKO cu n0380JZWne oa npO.flBUme 2Heea cu. Crroco6HOCTTa .n:a IlOKa3n~.
Te no nO.[(X0.[(5!11( Hat.rnH rHeBHHTe CH l{)'BCTBa Ha Ba)KHHTe 3a Bae xopa BCbllU-IOCT ;:
noKa3aren, qe HaHcnrna BH e rpmr<a 3a T5IX. AKo He BH HHTepecyBaxa, Hali-Bepoar ,
. Fl lh)
ll{HXTe .n:a ce OT.[(pnnHeTe OT rnx H .n:a CJJ:'hp)KaTe HCTHHCKHTe CH LIYBCTBa. BnnpeKII tie
rrpeKoMepHoro H3pa35IBaHe -~a rHeBa MO)Ke .n:a 60.n:e pa3pyllIHTeJIHO 3a ,n:pynne 11 n
Bae, aKo HHKora He noKa3BaTe rHeBa CH npe,n: H5IKOH, KOfOTO oforqare, TOBa MO)KC .'1;'1
ce Bb3npHeMe KaTO 6e3pa3JIHqae HJIH IDIKaKBO cpamIIHBO MbqeHwreCKO cnoKoH:crn11c.

4. HayLJeme-ce oa npeoaeame ZHe8Hume cu 1-l)l8Cln8Q ca111oyeepeHO, a He a2pecua11n

HarrnnHo e Bn3MO)KHO .n:a nor<a)KeTe rHeBa HJIH pa3oqapoBaHrrero CH OT npyrnr-~
no HaqHH, KOllTO yBa)KaBa )J;OCTOHHCTBOTO HM, 6e3 .n:a rn o6BHH5IBaTe H YKOpsrnan·
E.n:HH OT !.I aqHHHTe e .n:a 3anoqHere c ,,a3" BMecro c ,, TH" - c npyrn: ,n:yMH ,,A3 1131 11 n .
BaM fH5IB, KoraTO HapyrnaBaIII yroBOpKHTe HH" BMeCTO ,,TH HarrpaBO Me B6ecsrnaw,
Koraro HapyruaBaIII yroBopKHTe Htt". Koraro 3ano11Bare c ,,a3", BHe rrposrnJin~nc
yBa)KeHHe KnM ,n:pyrmI; Koraro 3anoqHeTe c ,,ni",
BHe npe;:i:H3BHKBare or6paHirrc:1-
Ha peaK1(H5.I y xopaTa H HM npHnHCBaTe BHHaTa 3a rHeBHIHe CH qyBCTBa.
Bee e,n:Ho .n:anH B5IpBare HJIH He, ;:i:pyrHTe He BM pa3rHeB5rnaT. Bue pearHpare rnco =
HO Ha co6cTBeHaTa CH HHTepnpeTa:QH5I 3a noBeJJ:eHHeTO Ha JJ:pynrn. lliKaKBO Tt!X!! (J
ll3Ka3BaHe HJIH .ri:ettCTBHe He OTfOBap5I Ha CTaH,n:apTHTe BH 3a ,n:onyCTHMO HJIH cnp;1 ·
Be.[(nHBO H 3aToBa H3nHTBare rHHB. Mo)KeTe .n:a ce Hayqttre .n:a npe;:i:aBare rnen1111'f ~
CH qyBcTBa, 6e3 .n:a HapaH5IBaTe, c'h,n:nTe mrn o6BHH5IBaTe ,npyrHTe, i<aTo H3rrom11arc
KOMYHHKaU:HOHHHTe yMeHH5I, pa3rne,n:aHH B cne,n:BaII(H5I pa3,UeJI.

5. Hayqeme ce HGMUpame nOOXOO.flU/Ufl HGLJUl-l 3a ll3pGJJl80He H(l 2He8a 8 308UCU.M00r!

om UHmeH3UBHOCmma Ha l/yecmeama BU. AKO rHeB'hT BIT e MH020 CHJieH, BepOJ!TllO
Oll(e He ere fOTOBH .n:a fOBOpHTe c IDIKOfO. BMeCTO TOBa m.rnTe ey)K,Ua OT np5IK H cl)J!Jlt '
"tfeCKH OT.[(yrnHHK KaTO YJJ:P5IHeTO no B'h3fJiaBHHUa, BHKaHeTO B'hB Bb3fJiaBHHUaTa Jljl U
eHeprnqHoTo cnopTyBaHe. Cne.n: KaTo rHeB'hT BH e HaMaJI5IJI B pe3ynTaT Ha npJIKOT 0 .
cpH3HqecKO pa3TOBapBaHe - HJI.H aKO OT caMOTO Haqano e 6un yMepeH - noroBopCTC '
<l
IDIKOfO. Hail-.n:o6pe e no B'h3MO)KHOCT II'hpBO ,IJ;a ~o cno.n:eJmTe c HeyrpaneH rrp1nnt,'i,
rrpe.ri:H .ri:a ce H3rrpaBHTe npe.ri: qoBeKa, Ha KoroTo ere pa3rneBeHu. AKo H5IMa raK1 ·~
HeyTparreH qoBeK, H3nOJI3Baihe KOMYHHKaU:HOHHHTe HaCOKH,_KOHTO CJie.[(BaT, KaKTO H
·\
rrocoqeHHTe B Dzaea 13. 11 HaKpa.5!, aKO rHeB'hT B.H e caMO JICKO pa3.rt:pa3HeHHe, MOi!\CH . -·~1: •

,n:a H3nOJI3BaTe CJie.[(Hll5.I .H3nHTaH MeTO.[( - .[(HlliaHTe .[('hJI60KO .H 6poll:Te ,[(O ,UeceT, 3l
,n:a ro nporoHHTe ~ HJIH ro :H:3pa3eTe JJ:HpeKTHO, aKo )KeJTaere~

IIpeoynpe:HCoeHue
. I Jl~1 C'°
To3II pa3.n:en 3a cnpaB5IHe c rHeBa e npe.n:Ha3HaqeH 3a Bae, aKo BR e rpy,n:Ho ,Ua c1 •
· n1c· · -
Te CMeTKa 3a rHeBHHTe CH qyBCTBa HJIH .n:a f.H H3pa3HTe. AKO CTe CKJIOHHU .n:a C,[('hp)Kare_
· y41rrc
Ba cu, ,n:opH KoraTo ca BH H3nOJI3BaJrn HJIH o6HJJ:HJIU, me B~ 6n.n:e OT noma ,Ua ce Ha ~
. ]1ltp.l•
.n:a li,[(eHTllcpHU:Hpare rHeBa CH. AKO BH e rpy,UHO .n:a ce 3amHTHTe, KOraTO BH MammY
 :·:~'~f~A
; ·r~· ,, __· ..

12 H3PA3J!BAHE HA qyscTBATA 297

, : ,:;~:;;.~SJ}riIH HapyrnaBaT rpamnJ;I1Te Bil, To orrpe.n;eneHo rn:e e .n;o6pe .n;a ycBOHTe ce6eymBop::>1coaea-
-,IfA~k~ii/o noBe.n;eHile.
. :~~ '~1~~-f·;.: OT .n;pyra cTpaHa, aKo qecTo ce rHeBilTe il 3a6eJI5I3BaTe, qe rHeBbT rrpet.Iil Ha Bpb3KHTe
·\~~-~:,otJeBilJJ;HO H5IMaTe HY)l(JJ:a OT ilHCTPYK1J.ilil 3a TOBa KaK .n;a il)J;eHTilcpilD;ilpaTe H il3pa-
'..1 !3aTe rHeBa en! AKo cTe yMopeHn oT eM01J.ilOHaJIHoTo 11 cpn3nqecKo 6peMe Ha qecTH5I
'f~B, Tp5I6Ba Bil ):(pyro perneHile. Kozamo HflKOfl CMO'l{Ufl e npeKOMCpHa U.IZU oecmpyK-
:t.::J.; ,,_ ~. . '
'-fn_ ueHa, peweHuemo He e e no-cu.1ZHomo u U3pa3R6aHe, a e npoMJZHama Ha BompeULHUfl
· . ,~~ 0JZ02 u nozpeumume y6e:;1coeHUfl, Kaumo 1acwzeam eMO'lfUJZma. HaKpaTKo, MaKap
~::raia· fJiaBa rn:e BH e OT I10JI3a, a}\Q-ilMaTe TPYJJ:HOCTH c pa3II03HaBaHeTO ilJIH H3pa35I-
·~ii~~TO Ha l.fYBCTBaTa, Heo6xo.n;HM e rro-KOfHHTilBeH IIOJJ;XOJJ;, KoraTO H5IKOe l.fYBCTBO e
li· ~~oMepHO ilJIH .n:ecTpyKTilBHO 3a Bae (HarrpilMep caMaTa TpeBO)l(HOCT). 3aTOBa, aKO ce
L '"
f~~~HTe TBbpJJ;e JieCHO HJIH fHeBbT rrpeqn Ha Bpb3KHTe BH, ,n:o6pe e JJ;a rrperne.n;aTe rJiaBH
§f~;g. -.
'I : · "~~-:. _rHeB'hT, corn:o KaTo ocTaHaJinTe eMoD;Hil, ce orrpe.n;eJIJI oT Barn1ne Bb3IIpH5ITil5I n Bb-
_: p eIIIHH5I BH MOHOJIOf. JJ:pyrilTe xopa H CHTyau;HH CQMU no ce6e cu He BH pa3rHeB5IBaT:
.· '•'\

':. aµrnTe HHTeprrpeTa[(HH Ha Ka3aHOTO H CTOpeHOTO OT .n;pyrrrTe, KaKTO H BbTpelliHHTe BH

·I -., . .·9~eHTapu 3a T5IX CTilMYJIHpaT n-reBa Bil. LiecTO Te3H m-ITeprrpeTa[(illl il T03H BbTperneH .
I .4:\~ {\)Honor CbJJ:bp)l(aT eneMeHT Ha H3KpHB5IBaHe. Bc5IKO OT cne,n:HHTe KOfHilTHBHil il3KpHB5I-
1fa'mN MO)Ke .n;a rrpe,n:il3BHKa fH5IB:
~~~.·:·: . 06o6uiaeauiu emuKemu - KoraTo BbTpenrno orrncnaTe HHKOro KaTo ,,JieHrnll" 11n11
/~:f:i_~:- ,,MH)KHTypKa", BHe ro orrpe.n;enJITe rro HaqnH, Ko.H:ro ilrHopHpa u.enmr l.fOBeK.
~--: : _l/epH0-6Jl.ll0 MUC./le!-le. BmK,[(aTe Hern:aTa MHOfO KpaHHO, TaKa qe xopaTa HJIH CH-
/\f_fyan;HilTe ca HJiil H31J.5IJiff .n;o6pil, ilJiil H3D;5IJIO nornH - HJIMa OTTeH'hU:H. TaKa qecTo
·.0~: ~ ry6nTe rrpe,n:cTaBa 3a HCTHHCKOTO IlOJIO)KeHile.
~~,( llpeyee.1Zul.£aeaHe. KoraTo pa3JJ:yeTe Hemo rrpeKaJieHo, Bue 3ac~nBaTe qyBCTBOTO, qe
£~~- :~-:: -_-~Te oHerrpaB,n:aHn HJiil qe cTe )KepTBa. ToBa e pa3rrpocTpaHeH Ha'lrnH 3a rro.n;xpaHBaHe
'f~- ·n IIO,[(JJ:bp)l(aHe Ha rHeBa.
f. ••:~-..''.' ·· : ·•. ---

:~~-rEcmecm ee!-l O npaeo. KoraTo cMJITaTe, qe BHHarH Tp5I6Ba ,[(a rronyt.IaB~Te -)l(eJiaHo-
_}:~:jo; - qe BCJiqKo Tp5I6Ba .n;a CTaBa JieCHO HJIH qe )KHBOTbT BHHarH Tp5I6Ba ,[(a 60.n;e
.zK(,-CIIpaBeJJ;JIHB, MHCJieHeTO BH IIOl.fHBa BbpXy -rrorpelliHOTO y6e)KJJ;eHHe, qe HMaTe ec-
~_@,.;mecmeeHomo npaeo Ha ITbJIHo n HeH3MeHHO 3a,z:i:oBOJI5IBaHe Ha HY)K,[(HTe BH. ToBa
'"'iL~ norpelliHO BmK,n:aHe MO)Ke .n;a ,[(OBe.n;e ,[(0 MHOfO caMopa3pyrnHTeJieH fH5IB II o6BH-
{~;- HeHH5I.

t ?.PHHTe l.feTilpH rrpnMepa ca caMo MaJIKa qacT OT pa3JIHl.fHHTe BHJJ;OBe H3KpHBeHO MH-
)'.~ ~ _KOeTo MO)Ke .n:a JJ;OBe,n:e .n;o rrpeKOMepeH H pa3pyrnHTeJieH fH5IB. Ilo-IIbJIHa ,[(HCKYCH5I
!l?rpeIIIHHTe y6e)l(JJ;eHH5I, KOHTO MoraT .n;a rrpe.n;H3BHKaT fH5IB, me HaMepHTe B KHHfaTa
:,:~;,~-~ Anger Hurts" (KoraTo rHeB'hT HapaH5IBa) OT Mano MaKKHii, IlHTbp PO):()Kbpc II
,.~RHT MaKKHii. AKo rrpeKoMepHH5IT rH5IB rrpet.IH Ha 6narorronyt.IHeTo II Bpb3KHTe BH, ro-
~~:_nu nperropbqnaM Ta3U KHura.
 298 E,[(MbH)J; EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA H </JOElfl1TE

npeAaBaHe Ha 4YBCTBaTa
3a ~enrrTe Ha HacT05Ill(aTa rnaBa rro,n: rrpe,n:aBaHe Ha qyBcrnara me pa36HpaMe ,n:a noKa-
)KeTe Ha H5IKOro, 1Ie lf)'BCTBaTa BH ca CBbp3aHH c H5IKaKBO HerOBO H3Ka3BaHe HJUI ,n:eikTBHe.
ToBa HHBO Ha crrpaB5IHe c 1IYBCTBaTa o6HKHOBeHO e rro-pHCKOBaHO OT H3pa35IBaHeTo liM
rrpe,n: TpeTH qoBeK ILlli OIIHCBaHeTO HM Ha xapTH5I. I1 BCe II3:K, KoraTO IIOKa)KeTe Ha H5IKOro
. KaKBO H3IIHTBaTe Kb~! Hero, TOBa B_
H OCHryp5IBa Haii-rOJI5IMa Bb3MQ)KHOCT ,n:a rrpeBb3MOfHe·
Te HJ1H ,n:a ,,rrpHKJ1IO'llITe" c 1IYBCTBOTO - HaKpaTKO, ,n:a ro rrpeo,n:oneeTe. fuKOH MO)l(e .IJ:nnro
BpeMe ,n:a rrpe,n:H3Bl1KBa y Bae CTpaX::.::!fJ1H fH5IB 6e3 HHKaKBa rrpOM5IHa, ,n:oKaTo HaKpa5I He My
rroKa)!(eTe KaKBO H3IIHTBaTe. Cne,n: TOBa Bel'.re H5IMa Hy)!(,n:a ,n:a ,,c,n:bp)KaTe" qyBCTBOTo, ,n:a ro
rrpeMbJ11IaBaTe HJ1li ,.o:a ro rra3HTe B TaHHa. IlOH5IKOra qoBeKbT, rrpe,n:H3BHKBall( qyBCTBOTO
I

Be1Ie He e )KHB HJJH H5IMaTe Bpb3Ka c Hero, HO H B T03H cny1Iaii rraK MmKeTe ,n:a rrpe,n:a,n:ere
qyBcTBaTa CH KaTo MY HarrmneTe rrHcMo (BH)K Yrrpa)KHeHHe 3 B Kpa5I Ha Ta3H rnaBa).

I1Ma ,n:Be Ba)!<HH rrpaBHJia 3a rrpe,n:aBaHeTO Ha 1IYBCTBaTa:

I. YBepeTe ce, t:te 1IOBeK'bT, rrpe,n: KoroTo HCKaTe ,n:a pa3KpHeTe qyBCTBaTa CH, e roToB ,na
BH qye H H3CJiyrna.

2. He o6BHH5IBailTe H He YHH)!(aBaiiTe qoBeKa, KbM KoroTo ce o6pnll(aTe.

IlbpBOTO rrpaBIL10 e Ba)KHO, TbH KaTO qyBCTBaTa BH ca Hepa3,n:enHa qacT OT Bae H

3acny)!(aBaT yBa)Kemre. AKo H5IKOH He e _HCTHHCKH roToB ,n:a BH H3cnyrna mm He )KeJiae ,II.a
ro HarrpaBII, Bep05ITHO me ce rroqyBCTBaTe OT6J1bCHaTH II Hepa36paHH. TnraTa, CTpaxnT
HJIH rHeBbT BH KbM t:fOBeKa MO)l(e ,n:opH ,n:a HapacHaT. KoraTO CTe fOTOBH ,n:a Ka)KeTe Ha
H5IKOfO KaK~O H3IlHTBaTe, IIOMOJieTe ro ,n:a OT,n:eJIH BpeMe ,n:a Bil H3cnyrna. bHXTe MOrJIH ,II.a
Ka)KeTe: ,,I1cKaM ,n:a crro,n:enR Her.u;o Ba)KHO H r.u:e TH 6n,n:a 6naro,n:apeH, aKo Me H3cnyIUarn".
AKo .npyrH5IT 1IOBeK Bil rrpeKbCBa, 6HxTe MOrnH ,n:a Ka)l(eTe: ,,EH JJH H31IaKan, ,n:oKaTo cBnp-
rna ?" Kora TO ,n:pynne HaHCTHHa BH cnyrnaT, Te BH IlOCBem;aBaT ~5IJ10TO CH BHHMaHHe, HC
Bll rrpeKbCBaT H He .z:caBaT CbBeTH, MHeHH5I H o~eHirn. Te rrpOCTO cnyrnaT - MbJ11IaJ1HB0 II
BHHMaT_ eJJHO~ AKO HMaT H5IKaKBH KOMCHTapH, Te MoraT ,n:a H31IaKaT, ,n:oKaTO rrpHKmoqnre.
E,n:HHCTBeHOTO rrpHe:\mirno rrpeKbCBaHe OT CTpaHa Ha ,n:pyrH5I e OT BpeMe Ha BpeMe ,na o6-
o6r.u;aBa Ka3aHOTO OT Bae, 3a ,n:a ce yBepII, qe BH e pa36pan rrpaBHJ1HO. ToBa o6o6maBaHe
ce HapH1Ia aKmU6/-IO CJZyULa/-le H e yMeHHe, 3a KOCTO MO)KeTe ,n:a HayqHTe II01ITH BbB BC51KJ
KHHra, IlOCBeTeHa Ha o6ll(yBaHeTO. ,[(06p1ne c;.rryrnaTeJJCKH yMeHH5I OT CTpaHa Ha qoBeKa, l
KbM KOfOTO ce o6pnmaTe, BC'bll(HOCT r.u:e yeeJlUl./am crroco6HOCTTa _BH ,n:a pa3KpHeTe H npe-
,n:a,neTe qyBCTBaTa CII.
I
BTopoTo rrpaBHJJO e Ba)KHO, 3ar.u;0To qoBeKoT, c KoroTo roBopHTe, r.u:e BH cnyrna HaiI-
,n:o6pe, aKO ro yBa)KaBaTe H ce Bb3.IJ:bp)KaTe OT o6BHHeHH5I H rrpeXB1>pJ15IHe Ha OTfOBOpHOCT-

I
Ta 3a qyBCTBaTa BH. 3a ,n:a IIOCTHrHeTe TOBa ca Heo6xo,n:HMH Tpli yMeHH5I: 1) ,n:a roBop:are B
IIbpBO JIH~~' 2) ,n:a fOBOpHTe 3a TOBa KaKBO H3IlliTBaTe KbM IIOBe,n:eHHeTO :Ha ,n:pyrmI, a HC l
K1>M Hero KaTO JillqHOCT ll 3) .n:a He ro Cb,[(llTe.

1. I'oeopeme 6 nop80 JlUlfC, eouHcmeeHO l./UCJlO. Ko2amo npeoaeame l./yecmeama cu,

3anol./eaume c ,,A3 l.tyecmeaM ... If Ila T03H Ha1IHH BHe rroeMaTe oTroBopHocrra 3a
qyBCTBaTa c:a, BMecTo ,n:a 51 rrpexBopJI5ITe Ha ,n:pynrn. B MHra, B KOHTO Ka)l(eTe Ha
 {ITJIABA 12 lf3PA3HBAHE HA 'JYBCTBATA 299

, ':g~f IDIKoro ,,Til Me Kaparn ,n:a ce tfYBCTBaM ... " :m rn ,,T:rr Me HaKapa ,[(a ce qyBcTBaM ... ",
Bile rrpeXB'bpJUITe OTrOBOpHOCTTa Cil il rroctaB5ITe ,n:pynrn B OT6pamneJIHa II03ilU:il5I.
,[(opil qacT OT Bae ,n:a HCKa ,n:a XB'hpnH BHHaTa, ,n:pyrH5IT me BU pa36epe rro-necHo H
L me BM H3cnyrna rro-,n:o6pe, aKo 3arrotrneTe c ,,A1 qyBcTBaM ... "

2. I'OBOpeme 3a noBeOeHuemo Ha opycUJI, 8Mecmo oa omnpa6Jlll1e JlUL/.fiU HanaoKU.

K'hM KaKBO H3IIHTBaTe qyBcTBa? ,[(opH rr'hpB0Ha11anHo ,[(a BH ce cTpyBa, qe ,n:pyrH5IT
rrpe,n:H3BHKBa y Bae rH5IB HJiil CTpax, TOBa rroqTH HeH3MeHHO ce OKa3Ba rrpeyBem1qe-
HHe. AKO IIOMHCJiilTe, rn:e ycTaHOBHTe, 11e CTe pa3rHeBeHH mm ynnarneHil OT Hern:o
L KOHKpeTHO - Ka3aHO l:IJIH HanpaBeHO. Ilpe,n:H ,[(a npe,n:a,n:eTe qyBcTBaTa CH e Ba)KHO ,n:a
orrpe,n:enHTe KaKBO e TO. Ilocne, KoraTO HaHCTilHa 3arOBOpHTe, nocoqeTe KOHKpeT-
HaTa IIOCT'bIIKa HJill. ll3Ka3BaHe.

,,A3 C'bM pa3rHeBeH, 3am:0To He ce 06am1, Kora To Mil 6ellle o6ern:an".

(He: ,,IlonyqHx rrpHcT'hrr Ha rraHHKa, 3aru;0To TH He ce o6a,[(n - He qe TH rryKa"

HJIH ,,TH He ce o6a,n:H, ra,n:mip TaK'bB, ll a3 ce IIOtfYBCTBaX y)KaCHO".)

,,IloqyBCTBax ce 3acTparneHa, KoraTo Te BH.D:5IX ,n:a Tam:i;yBam_c'hc ceKpeTapKaTa

CH Ha rrapTHTO".

(He: ,,KaK MO)Ka ,n:a TaHU:yBarn c He5I, cne,[( KaTo 3Haern KOJIKO ymnena rn:e ce
IIOtfYBCTBaM?" l:IJill ,,He TH rryKa KaKBO ll3I1HTBaM".)

,,I13IIHTBaM cTpax, KoraTo Ka3Barn, ire rn:e Me Hanycnem".

(He: ,,CTpax Me e" HJill ,,KaK MO)l(elII ,n:a MM rOBOpllllI TaKa, cne,n: KaTO 3Haern
KonKo C'bM Y5I3BHMa ?")

B'brrpeKH qe rrpaBHJIHH5IT :rr HerrpaBHJIHH5IT HaqHH 3a H3pa35IBaHe Ha 11yBCTBaTa ce

pa3nH11aBaT caMo B rro,[(6opa Ha ,n:yM:rrTe, TOBa e Ba)l(Ha pa3JIHKa. CB1>p3BaHeTo Ha
tfYBCTBaTa Bil c qoBeKa, a He c HeroBOTO IlOBe,[(eHIIe IIOCTaB5l Hero HJIH Bae B 6e3il3-
XO,[(HO rrono)l(eHtte. B rr'hpBH5I rrpttMep, aKo H3JieeTe rHeBa ctt B'hpxy 110BeKa, Bepo-
5.ITHO TOBa rn:e rrpe,[(H3BHKa y Hero qyBCTBO 3a BHHa HJIH rH5IB. AKO Hape1IeTe HJi:Koro
,,ra,n:H5Ip", TOBa C'bC cttrypHOCT m:e ro HaKapa ,n:a ce 3aW:HTH. B TpeTH5I .rrpHMep, aKo
Ka)l(eTe Ha H5IKOro, qe ce CTpaxyBaTe OT Hero, Bep05ITHO TOBa rn:e HaKapa Bae ,n:a
3aeMeTe oT6pamnenHa rro3HU:IDI H ,n:a ce ,[(HCTaHu;HpaTe. HaKpaTKO, CB'bp3BaHeTo
Ha tfYBCTBaTa BM c KOHKpeTHO ll3Ka3BaHe ilJill I10CT'bl1Ka IIOKa3Ba Ha ,n:pyrtt5I, 11e CTe
pa3CTpOeHl:I OT HeUf.O, KOemo mou MO:JICe oa npOMeHU, a He OT Hero KaTO .hH1IHOCT.

cooume. Ta3:rr T01IKa e ,[(OCTaThqHo KpacHopeqnBa n e rrpo,n:-bn)l(eHHe

, Ha rrpe,[(HllIHaTa. KoraTo Ka3BaTe Ha IDIKOrO KaKBO H3IIHTBaTe 3apa,[(H Hern:o, KOeTO e
Ra3an HJiil HanpaBHJI, Hero C'b,[(eTe. B:rre HMaTe rrpo6neM c rioBe,n:eHHeTo My, He c Hero .
. AKo He C'h,[(ilTe ,[(pyrttTe, TOBa CHrrHO rn:e yBen:rrq:rr Bepo5ITHOCTTa ,n:a BH H3cnyrnaT.
 •• ; \"\:· <>'.,.,·
;~~,f·~,_.·"t.
fl.•

300 E,L(M'bH):( EOPH )TA CE CIIPABHM C TPEBO>KHOCTTA II <POEf1JfT£ ~\"'~

.·
;·, ;.~¥
·~ ~-

.w~~

CHJIHHTe qyBCTBa qecro ca 3HaK 3a Hey,[(oBnerBopeHH rrorpe6HOCTH. Mo:>Ke fo1 1nnur.

Bare TpeBO)KHOCT, 3arn:oro ce CTpaxyBaTe KaKBO m:e CH IIOMHCJI5IT ,[(pyrHTe, aKo IIP05IBHTe
l ··:··:J·
·:'J
"i
<,W
rrpH3HaI.J)I Ha rrnHHKa. B ocHoBaTa Ha cTpaxa BH ne:>KH HY)K,[(aTa OT rrpHeMaHe. Btte tt 3nur- r'< ·
:'!'
·:R
BaTe Tora HJIH M'bKa, 3arn:oro ce qyBcTBaTe caMH cne,[( pa3,[(5rnaTa c 6nH3'bK 'lfOBeK.
M'bKaTa BH ce KpHe HY:>K,[(aTa OT KOMIIaHH5I H He)KHOCT. :VIJrn ce 'lfYBCTBaTe rHeBHH, 3all(oro
3an
. · )$
'~ .
$.
rrapTHI:>Op'bT BH e Hapynrnn Ba)KHO crropa3yMeHHe IlOMe)K,[(y BH. 3a,[( rHeBa BH ce KpHe HYiK· - -- -:'.~ii

,[(ata OT yBa)KeHHe H BHHMaHHe. Mo:>Ke cnrn:o ,[(a ce tzyBCTBaTe oTerqeHH, rrpa3HH mm .IJ,en-
pecHpaHH, 3aIIl;OTO )KHBOThT BH H3rii~)K,[(a TB'bp,[(e CKyqeH HJIH PYTHHeH. 3a,[( OTerqemrero
BH ce KpHe )KeJiaHHeTo 3a IIO-CMHCJieH H [(eJieHacoqeH )KHBOT.
TopceilKH KaKBa IIOTpe6HOCT ce KpHe 3a,[( tzyBCTBaTa BH, BHe rrpn,[(aBaTe Ha eMO[(HHTe Clf
HOBa H ITO-,[('bJI60Ka rrepcrreKTHBa. BHe He rrpOCTO H3IIHTBaTe 6e3rrpHqHHeH rH5IB HJIH nra:
BHe 3Haere, 'lfe HMare orrpe,[(eneHa HY:>K,[(a. Cne,[( KaTo rro-,[(o6pe orro3HaeTe rroTpe6Hocrnrc
CH, MO)KeTe ,[(a ce 3aeMeTe c y,[(OBJiernop5IBaHeTO HM. A.Ko HfHOpHpaTe HJIH He y,[(OBJieTBopH·
Te HY)KJJ:aTa 3a,[( ,n:a,n:eHo tzyBCTBO, rn:e 3a6eJie)KHTe, qe TOBa qyBCTBO ce 3aCHJIBa ,n:o TOlfKaTa,
B K05ITO Bil ce crpyBa, -qe HHKOra H5IMa ,n:a BH. HarrycHe. 0THOBO rn:e IlOBTOp5I, -qe MO)KeTe )la
B'b3IlpHeMaTe rrpeKOMepHHTe CH tzyBCTBa ITO-CKOpO KaTO 3HaK, OTKOJIKOTO KaTO rrpo6Jiel\f.
Koraro ce CTHrHe ,n:o MOMeHTa, B Koiiro ce rrHTaTe 3am:o rrocT05IHHo H3IIHTBare T'bra - mm
. rH5IB - TOBa e CHrypeH 3HaK, qe Tp5I6Ba ,n:a pa3KpHeTe H5IKaKBa Hey,n:oBJieTBOpeHa IIOTpe6HOCT
HJili IIOTpe6HOCTH. TeMaTa 3a TOBa KaK ,n:a IIOHCKaTe )KeJiaHOTO e pa3rne,n:aHa IIO,Upo6Ho 13
cne,[(Baw:ara rnaBa, rrocBeTeHa Ha ce6eyTB'bp:>K,n:aBaHero. lll;e Ka:>KeM rro£e-qe 3a rrpHpo,n:ara 1ia
'lfOBeIIII<HTe IIOTpe6HOCTH, OC'b3HaBaHeTO H y,[(OBJieTBOp5IBaHeTO HM B rnaBaTa, IIOCBeTeHa Ha
ce6ey1m)KeHHero. AKo TpeBmKHOCTTa Hrpae TBnp,[(e ron5IMa pon5I B JKHBOTa BH, rrpHeMeTe ro
KaTO 3HaK, qe OTpnqaTe H5IKOH OT cpyH,n:aMeHTaJIHHTe CH IIOTpe6HOCTH.

CJieJJ:HHTe ,[(Be caMOO[(eHKH rn:e BM IIOMOrHaT ,[(a CH ,[(a,[(eTe II0-5ICHa CMeTKa 3a Tona
KaK ce cnpaB5ITe c ,n:Be Ba)KmI eMO[(HH - rHeBa H nraTa. I13IIOJI3BaHTe DI KaTO OCHOBa 3a
H,n:eHTlicPHU:HpaHeTO Ha HarnacH HJIH HaBH[(H, KOHTO Bll rrpeqaT ,n:a H3pa35IBaTe H rrpe,UaBaTC
'lfYBCTBaTa Cll.

·CaM004eHKa 1:. Pa3BUBaHe Ha C'b3HaHue 3a 2!-leea

1. KaKBH rrocnaHmI 3a H3pa35IBaHeTo Ha rHeBa rronylfaBaxTe KaTo ,Uere?

2. KaK'hB rnrr xopa, CHTya[(HH H cn6HTH5I o6HKHoBeHo rrpe,n:H3BHKBaT rHeBa Bn?

3. IIpneMaTe nn 3a HOpMaJIHO ,n:a H3IIHTBaTe rIDIB?

4~ KaKBO e OTHOIIIeHnero BH K'bM H3JIHBaHeTo Ha rHeBa? _Bnpxy ,[(pyrHre? Bnpxy Heo-

JJ:YIIIeBeHn rrpe,n:MeTH?

5. A.Ko ll3pa35IBaTe rHeBa CH, KaK ro ripaBHTe? ArpecHBHO? ca~10yBepeHo? Yrrop:aTo?

qpe3 orrnaKBaHH5I? EyHTOBHo?
 H3PA3f!BAHE HA C/YBCTBATA 301

:.f~aKBH rrocnaHH5I 3a nnaqa nonyqaBaxTe KaTo ,n;eTe? _

1
r KaKI>B nm CIITya[(IIH BH Kapar ,n;a !Jnaqere? 06HKHoBeHo c rrpHqIIHa JUI nnaqeTe
) : . IIJIH 6e3 BH)J;IIMa rrpwrnHa?

z;;:~~ CaMo KoraTo CTe caMH JUI rrnaqere HJIH MO:>KeTe )J;a rrnaqeTe II npe,n; ,n;pyr qoBeK?
' ~·:· ; . --

'•'',' :; KaKBH qyBcrna rrpe.[(ll3BHKBa y Bae IIJia'fbT? 06neK'!eHHe? .D:errpecIDI? CpaM? .JJ:pyro?
.(5( KaKBO cre roroBH ,n;a HanpaBHTe, 3a ,n;a yBeJIHqHre crroco6HocTTa CH ,n;a pa3IT03HaBaTe
~: J:< nraTa? ,[(a H3pa35IBaTe ThraTa cH? ,[(a npe)J;aBaTe nraTa CH no npHeMJIHB HaqHH?

¢ ne,1J;HHTe TPH ynpm1rneHH5I rrpe)J;naraT np.HK HaqHH 3a H3pa35IBaHe Ha qyBcTBaTa BH.

2;.~~*·.:_.-:.
~~;" :'~• .;.
-\>: •..
\ :::.;{-,· -_ -

,_iipa:>1eHeHue 1: HaMepeme cJZyUtamefl

i~:~ : \~:· : '

Y f.oBopere ce enc cnnpyra CH, rrapTHbopa HJIH 6nH3nK rrp1rnTeJI ,lJ;a oT,n;en.HTe no e,n;HH
.{{~~-; noBeqe ce,lJ;MHqHo, 3a ,n;a ce H3CJIYIIIBaTe. Cne,n; TOBa cKmoqeTe c,n;enKa. flbpBo
;,-. ,.,!: rrapTHbOp BH IIOCBemaBa U:5IJIOTO CH BHHMaHHe 3a ITOJIOBHH qac, ,IJ;OKaTO OITHCBaTe
:L~!e qyBcTBaJIH rrpe3 ce)J;MHU:aTa. Cne,n; TOBa cMeH5ITe poJIHTe CH. KoraTo BHe roBo-
~X.P.5I,6Ba ):(a ce CbCpe,n;oroqHTe Bnpxy TOBa KaKBO CTe U3numea;w KbM CTaBalI(OTO B
-~:~A BH, BMeCTO IIpOCTO ,n;a 6n6pHTe II ,n;a ro OIIHCBaTe. KoraTO CJiyIIIaTe, Tp5I6Ba ,z:i:a
:~.]e KbM roBopelI(H5I [(5IJIOTO CH BHHMaHHe II ,)J;a He ro npeKbCBaTe. ,[(oKaTO CJIYIIIaTe,
) fo ce Bb3,1J;bp)Kaihe OT CnBeTH, MHeHH5I H KOMeHTapH. Mo:>Ke ,z:i:a IlOMOJilITe roBope-
·Y:'t ...!4..-- -

-~~ -~e ,[(OlI35ICHH, aKo Remo B Ka3aHOTO BlI o6npKBa. ,[(66pe e CblI(O TaKa OT BpeMe Ha
~-8'1 o6o6maBaTe qyToTo, 3arroqBaiiKH c ,,,[(a BH)J;HM ,z:i:anH CbM Te pa36pan. TH Ka3a ..."
:~§.>:- TOBa ce HapHqa aKmU6HO CJZYUWHe.
~~~?t~;

_.-Jf)fCHeHue 2: /(HeBHUK Ha l.lyecmeama

~r\ ··-
~~~ere CH TeTpa)J;Ka, qHeTo e,z:i:MHCTBeHO rrpe,z:i:Ha3HaqeHHe me 60,z:i:e ,z:i:a OITHCBaTe qyB-
·7~'a B He5I. IImneTe BIIHarH, KoraTO H3IIHTBaTe HY:>K)J;a ,z:i:a ce OCB06o,n;HTe OT pa30-
;;:¥ uero, rHeBa, rpeBO)KHOCTTa, cTpaxa, nrara HJIH MnKa'fa HJIH ,z:i:a H3pa3HTe rrono-
'Y.:: .. tfYBCTBa KaTo pa,z:i:ocT, mo6oB lI BbJIHCHHe. 3arroqBaiiTe c ,z:i:yMHTe ,,A3 qyBCTBaM"
-:"~- -no11yBCTBax" H H3IIOJI3Baiire CnucoKa Ha 4yecmeama, 3a ,z:i:a ycTaHOBHTe roqHo
:·~_e H3IIHTBaJIH.
 . ,. ·.·:ff~ .··

; ~~ .
;1
302 EJ(MbH,[( EOPH f{A CE CllPABHM C TPEBO)J(HOCTTA H <!JOE1JJ1TJ.; I i,·
i
YnpaJ1cfteJ-Lue 3: ~
~:

HamuneTe nl:ICMO, 3a .n:a npe.n:a.n:eTe l.fYBCTBaTa Cl:I Ha H5.IKOH, c KOI'OTO He MO)I(eTe ,II.a ru I
cno.n:enIITe JIHl.fHO. ToBa MO)Ke .n:a 6nJJ:e 6I:IBlli cnnpyr I:IJIH mo6I:IM, KaKTO H noq1rnan po,n.u-
TeJI. 0TJJ:eJieTe BpeMe .n:a H3pa3I:ITe 8CUl.fKU!ne CH LfYBCTBa KbM T03l:I l.fOBeK - KaKTO IlOJIO)!(J!.
II
TCJIHII, Ta~a H 0TpH1(aTeJIHll. YnopCTBaHTe, JJ:OKaTO yceTI:ITe, qe CTe Ka3aJIH BClll.fKO, Koero
CTe HCKaJIH. He e Heo6Hl.faHHO Te3H nHCMa .n:a npOJJ:bJI)KaBaT no H5.IKOJIKO CTpaHI:II(H. I;!
Cne.n: KaTo 3aBnplliIITe nncMoTo, npoqeTeTe ro npe.n: 6JIH3bK npl:I5.ITeJI HJIH TepaneBT- Tona ~I~;
~e ro HanpaBH no-peaJIHO. OT .n:pyra tTpaHa, H5.IMa HHII(O JIOllIO .n:a He cno.n:en5.!Te nHcMoro __ ;_ .

c HHKoro.
Bapumtm: Mo)KeTe JJ:a Hanmnere nncMo Ha H5.IKOH, c KOroTo nOJJ:JJ:bp)KaTe Bpb3Ka, no
npe.n: KOrOTO no pa3JIHl.fHH npHl.fHHH CTe OT65.IrBaJIH ,n:a noKa3BaTe l.fYBCTBaTa CH. CnBerna~1
BH .n:a ce KOHcynnrpaTe c 6mI3bK npmITeJI HJIH OIJJ:e no-.n:o6pe c TepaneBT, npe.n:H ,r:i:a pew 11 .
Te .n:a H3npanne TOBa nHCMO. '·'

II
1. Ilpol.feTeTe OTHOBO pa3.n:ena ,,CHMnTOMH Ha nOTHCHanne l.fYBCTBa", 3a ,n:a ce 3af!O)·
HaeTe ,n:o6pe c ncHXOJIOI'Hl.feCKHTe II TeJieCHH npH3HaI(H 3a nOTHCHaTH l.fYBCTBa KaTO
Heonpe.n:eneHaT~ TpeBO)KHOCT, .n:enpeCHBHHTe HacTpoeHH5.I, ncHXOCOMaTiflIHH CHl\111•
I
TOMH Karo rnaBo6onHeTo H 5.I3BHTe, MYCKYJIHOTO Hanpe)KeHHe II TaKa HaTaT'bK.

2. AKo BII e Tpy,n:Ho ,n:a HJJ:eHTIIcp1rn:HpaTe qyncTBaTa cH, II3nOJI3Baihe ynpa)l(HCHHCTO

3a cpoKycIIpaHe B pa3.n:ena ,, CBbp)KeTe ce c T5.IJIOTO cu". I13nOJI3Baihe CnucaKa 1w .. --.
l./yecmeama, 3a ,n:a llJJ:eHTHcpHI(HpaTe TOl.fHO KaKBO l:I3IIHTBaTe.

3. BceKHJJ:HeB.HO ce yrrpa)l(H5.IBaiire .n:a H3pa35.IBaTe l.fYBCTBaTa cu. OcHrypeTe cII cnyrna·

Ten, c KOI'OTO MO)KeTe pe.JJ:OBHO .n:a pa3rOBap5.ITe 3a l.fYBCTBaTa CH (Yrrpa)l(HCHHC I)
ll/HJIH CH BOJJ:eTe JJ:HeBHl:IK Ha l.fYBCTBaTa (Yrrpa)l(HeHHe 2). 06'hpHeTe BHI:IMamIC II:\
rrpoMeHI:ITe B HHBOTO Ha Hairpe)KeHHeTO H B HaCTpOeHHeTO 'B ll CJieJJ:H3pa35.IBaHeTO 11a
qyBCTBaTa.
' ~:-. l
4. AKo rHeB'hT e oco6eHo TPYJJ:HO 3a Bae qyBCTBO, rrpoqereTe OTHOBO ,,H5.!Kol:I Haco>:ll
3a crrpaB5.IHe c rHeBa". Yrrpa)KH5.IBaHTe ce .n:a H3pa35.IBaTe crroKoiiHo rHeBa cu npc;l
. II
HeyTpaneH l.fOBeK HJirr B JJ:HeBHI:IKa, rrpe.n:n .n:a rrpo6BaTe ,n:a rrpe,n:a.n:eTe rHeBa CH ,u •
peKTHO.

· 5. KoraTo npe,n:aBaTe .n:npeKTHO rHeBa HJIH .n:pyro l.fYBCTBO, IIOMH.eTe cne,n:Horo: 1) ync·
peTe ce, qe l.fOBeKbT e fOTOB .n:a BH l:I3CJiyIIIa, 2) roBopeTe B IIbpBO JIHI(e, e,n:HHCT
oeuo
3) CBbp3BaiiTe l.fYBCTBaTa Cl:I c noBeJJ:eHI:IeTO (HJIH ll3Ka3BaHH5.ITa) Ha
l.fllCJIO, qooel\:l,
a He c Hero KaTO JIHl.fHOCT ll 4) He CbJJ:eTe. '

6. HanIIIIIeTe nHCMO, rrpe.n:aBallKH l.fYBCTBaTa CH KbM H5.IKOH, KOllTO e 6llJI HJI H e oa)!\tH
. v .., v
'
B )l(l:IBOTa Bl:I (Ynpa)KHemre 3).
 ;/ti;~~~:.~~<·;~~.
·.. t:~\~:.< ·: ~ ~-- .
·. ·.·.:;;:;•:, .

li\l[~~n:::::::::q::::A;:TYpa
,. 303

" r·~,~~~~dlin, Eugene. Focusing. New York: Bantam Books, 1978.

, ·1~· ::~tr.;t~wen, Alexander. Bioenergetics. New York: Penguin Books, 1976.
:-
:. ·.L.·'lt·r·~.:v. ·~1.:·, c..-.·:K
· ay, Matthew, M.a~tha Davis, and P~trick Fanning: Message~: Tl:e Communication Skills
.

. ;·r·'·':i1( Book. Second edition. Oakland, Calif.: New Harbmger Pubhcat10ns, 1995.
i ' :,. ~~ , ;.__ : -
; _-.f.:fl¥McKay, _Matthew, Peter Rogers, and Judith McKay. When Anger Hurts. Second edition .
.·:.:'t ·-.K~~:Toakland, Cali[: New Harbinger Publications, 2003.
L : '2i~~~)'P'~ick, M. Scott. The Road Less Traveled. Twenty-fifth anniversary edition. New York:
('
::~;,;.;;,'*;~)}\Touchstone Books, 2003.
I
I-- ! :i ~ ·:~bin, I. R. The Angry Book. New York: Collier Books, 1969.
':;i"~~'.-!~61'(. 1} ·1..... .

)~X{f~yris, Carol. Anger: The Misu.nderstood Emotion. New York: Simon & Schuster, 1982.
'-J : ' ·.;· ~r_

I .~::·;~:: • ~~ -:

' ~'.~~}ii!-::

>'

I
L-
 fAaBa 13

Ce6eyTBbp)Kt'.1,aBaHe

Ce6eyTBbp)K,U:aBaHeTo e Harnaca H Haq1rn Ha ,UeHCTBHe BbB BC5IKa CHTyarurn, B K05ITQ

rpH6Ba ,n:a:

© J13pa3HTe qyBCTBaTa CH

0 IloHcKare )KeJiaHoTo .ir1111

e> ,IJ:a Ka)l<eTe ,,He" Ha Heru:o, Koero He )KeJiaere.

Ce6eyTBbp)K,n:asanero H3HCKBa ,n:a rro3HaBaTe ce6e cH H ,n:a 3Haere KaKBO HCKaTe. 3a:t
TOBa II03Hamre CTOH y6e,n:eHOCTTa, qe HMaTe rrpaBO ,n:a IIOHCKaTe )KeJiaHOTO. Ilpn ce6cyr·
Bbp)K,n:aBaHaTe BHe Cb3HaBaTe OCHOBHHTe CH rrpana KaTO qoBeillKO CbI.I_J:eCTBO H rrp05IB5II3a'ft
KbM ce6e CH II KbM IIOTpe6HOCTHTe CH CbIJJ:OTO yBa)KeHHe Ka TO KbM rrpaBaTa Ha ,npynrrc.
Ce6eyTBbp)K,n:aBaHeTo e HaqHH ,na pa3BHeTe ce6eyBa)KeHHe H caMoqyBcrnne.
AKo crpa,n:aTe OT cpo6HH HJIH TpeBO)KHOCT, MO)Ke ,n:a ce ,n:bp)KHTe ce6eyTBbp)K,UaBalllO n
H5IKOH CHTyarun1, HO ,n:a BM e Tpy,n:Ho ,n:a IIOHCKaTe Heru:o OT 6JIH3KHTe H rrpII5ITeJIHTe CH !Hll!
,n:a HM OTKa3BaTe. AKo CTe H3paCJIH B ceMeHCTBO, B KOeTO CTe yceru:anH Heo6xo,n:HMOCT )1 ;i
6n,n:eTe CbB'bpllieHH ll ,n:a ce xapecBaTe Ha pO,UHTeJIHTe CH, BHe H3IIHTBaTe I10Tpe6HOCT ,rp
yra)K,n:are n a ,n:pynne H KaTo Bb3pacTeH. B OTHOIIIeHHHTa c rrapTHbopa H c ,n:pynne qec1o
rrpasu re Hema, 6e3 BCbI.IJ:HOCT ,n:a ro HCKaTe. ToBa rropa)K,n:a Hero,n:ysaHHe, a TO Ha cBoli pe;1
. BOJJ:ll JJ:O Harrpe)KeHHe H IIOH5IKOra ,UO OTKpHT KOHCpJIHKT BbB Bp'b3KHTe BH. Il.:(oM ce HayL!IITC
,n:a OTCT05IBaTe rrpaBaTa Cll, ru:e 3arroqHeTe rro-JieCHO ,n:a ll3pa35IBaTe HCTHHCKHTe CH qyncTDJ
u rrorpe6HOCTH n MO)l<e ,n:a ce yqy,n:HTe KaTo 3arroqHeTe ,n:a rronyirnBaTe )KeJiaHoTo. Mo~~c
cnmo ,n:a ce H3HeHa,n:aTe, qe ce6eyTBbp)K,n:aBamoro BH rroBe,n:eHHe 3ac1rnBa yBa)Kemrero H:l
,n:pyrure K'bM Bae.

~r , f
··· -
-~ .

Ce6eyr:Bnp)K,D:aBaHeTo e HaqHH Ha ,n:eH:crBne, KOHTO HaMnpa 6anaHc Me)KJJ:Y ,n:Be Kpafi·

HOCTH: arpeCHBHOCTTa ll rro,n:qnHeHneTO.
rJ·
HeyeepeHomo HJIH noKopHo rrone,n:eHHe o3HaqaBa ,n:a ce cno6pa35IBalli c rrpe,nnoY:H
HIDITa Ha ,n:pyrnTe, rrpeHe6pernaH:Kn co6crneHnTe CH rrpaBa H rroTpe6HoCTH. He H3pa3_51aaUl

304 '

~~~-------------------------------r
.1
 CEEEYTB'hPJKJ(ABA HE 305

~t~BCTBaTa CH H He I10Ka3Baw Ha OKOJlHHTe KaKBO )Kenaern. B pe3yJITaT Te He ca HRHCHO c

[ ~~~qyBCTBaTa H >Kenamrn:rn Tlf (u 3aTOBa He MOraT .ua 6n,n:aT o6BHIDIBamr, qe He OTKJIHKBaT
1

ya rnx). IlOKOpHOTO IlOBe,n:eHHe BKJlfOqBa cnmo qyBCTBO 3a BJrna HJIH qyBCTBOTO, qe ce

feanaralll, Koraro ce omnalll ,n:a rroHcKarn )KeJiaHoro. AKo H3rrpaTII1ll Ha ,n:pyrHTe nocnaHH-
[ ·ho, qe He cu cuzypeH B rrpaBOTO Clf ,n:a H3pa31flli CBOHTe norpe6HOCTH, Te me ca CKJIOHHH
~ §a rn rrpeHe6pernaT. XopaTa c cpofon1 H TpeBO)KHOCT qecTo ca noKopHH; 3amoro - KaKTo
r '.~eqe crroMeHaxMe - rrpeKaneHo MHoro ,n:bp)KaT ,n:a 6n,n:aT MHJIH HJIII ,n:a yra)K,[(aT Ha BcHqKrr.
·~
'Mo)l(e CbIT(O ,n:a ce 605.IT, qe OTKpHTOTO H3pa3rrnaHe Ha ITOTpe6HOCTHTe HM me orqy)K,n:H
:~~rrpyra llJllf rrapTHbOpa, OT KOfOTO ce qyBCTBaT 3aBIICHMll .
.:~D AzpecuBHomo rroBe,u:eHHe, oT ,n:pyra crpaHa, MO)Ke ,n:a BKJifOqBa o6m)'BaHe c ,n:pyrHTe no
/~aJiaraIT( ce, OCKbp6HTeJieH lfJllf ,n:opH Bpa)K,Ue6eH Haqmr. 06HKHOBeHO arpeCHBHHTe xopa ca
;~e.qyscTBHTCJlHH KbM rrpaBaTa If qyBcTBaTa Ha OKOJIHHTe ll ce OIIHTBaT,[(a IIOJiyqaT )KeJiaH0-
1§ : ~pe3 rrpHHy.[(a HJIH 3arrnaxH. ArpecHBHOCTTa ycrnrna rrocpe,n:cTBOM qncra c1rna H Cb3,UaBa
~·I?:aroBe ll KOHcpJIHKTH. LleCTO rn rrpe,UH3Bl:IKBa y OKOJIHHTe or6paHHTeJIHa peaKI.i:mr ll rH Kapa
~K'ce OT,Up'hrrHaT lfJllf 6paIDIT, BMCCTO .ua C'hTPY.UHHqaT. HarrpHMep, arp_eCHBHll5IT HaqHH ,n:a
K~)K·eTe Ha IDIKoro, qe HCKaTe .n;a Blf B'h3JimKaT ,n:a,n:eH rrpoeKT, e ,,To3H rrpoeKT e MOH. CaMo ,n:a
~&rire.n;Hew rnecpa, Kora To ro o65IBH Ha 3ace,n:aHHeTo, ropqHBo me Cb)Kamrnalll".
ii\\; KaTo anTepHaTHBa Ha OTKpHTaTa arpecHBHOCT MHoro xopa ca nacuB1-w-a2pecuBHU.
·~Afo_
.
ToBa e BarrnrnT cnrn Ha rrnBe,n:emre,
L J/ft~·
BMecTo orKpHTa KOHcppoHrar.i:mr no ,n:a,n:eH Bnrrpoc,
~.H~ . H3pa35IBaTe rHeBHHTe, arpecHBHH qyBCTBa no rrpm<pHT HaqHH qpe3 rraCHBHa CbIIpOTH-
i~:. · .51,n:ocaHH
;:\!"' -·- ·
ere Ha rne¢a CH, 3aToBa rrocT05IHHo 3aK'hCH5IBaTe 3a pa6ora. He )KeJiaeTe ,n:a
~ ·\~'ho6pa3HTe c HCKaHeTO Ha C'hrrpyra CH, 3aTOBa rrpoTaKaTe HJIH HaIInJlHO «3a6paB5ITe»
;>~·:Hero. BMeCTO ,n:a IIOlfCKaTe >KeJiaHOTO HJilf .n;a HarrpaBHTe Hemo no Bbnpoca, IIOCT05IHHO
--~~'OrrnaKBaTe HJIH omrnare 3a nrrrrcBaIT(oTo. IlacHBHo-arpecHBHHTe xopa p.H,n:Ko rronyqaBaT
~fJ.IaHOTO, 3aIT(OTO HlfKOra He Ka3BaT KaKBO HCKaT. 06HKHOBeHO IIOBe,n:eHHeTO HM rrpe,n:H3-
·\·::.-:, .. . r'

~.~~Bay ,n:pyrHTe fH5IB, OO'hpKBaHe II Hero,n:yBaHHe. I1acHBHO-arpecHBHH5IT HaqHH ,n:a IIOHC-

~:~f~··,n:a,i(eH cny)Ke6eH npoeKT e ,n:a H3TbKHeTe KOJIKO HeITO,[(XO,U5Im e HRKOll dpy2 3a Hero
- :. ~J:i:a Ka)KeTe Ha KOJiera: ,,AKO MH B'h3JiaraT IIO-HHTepeCHll rrpoeKTll, MO)Ke II ,n:a TIOCTHrHa
'_~o B Ta3H opraHH3ar.urn".
Jf~pyro Hece6eyTB'hp>K,n:aBaIT(o rroBe,n:eHHe e MaHunyJZamuBHomo. MaHHrrynaropHTe ce
·,~!;BaT )J;a rronyqaT )l(CJlaHOTO KaTO KapaT ,n:pyrHTe ,n:a rll ~b)KaJI5IBaT IIJIII .ua ce qyBCTBaT
·qfr.? irnn rrpe,n: T.HX. BMeCTo .ua rroeMaT oTroBopHOCTTa 3a y,n:osneTBOp.HBaHeTo Ha co6cTBe-
·~I¢cn HY)K,n:H, Te Hrpa5.IT pOJ15ITa Ha )l(epTBa HJlll Mb'l{eHHK B OIIHT ,n:a HaKapaT OKOJIHHTe ,n:a
.~;~!IOrpmr<aT 3a T5IX. Koraro TOBa He rro,n:eHCTBa, Te MoraT OTKpHTO ,n:a rrp05IB5IT rH5IB HJIH ,n:a
·~~·::· ·, 'm1paT 6e3pa3JIH'l{He. MaHHIIyJiaII:H.HTa ,n:eHCTBa caMO aKO OHe3H, KbM KOHTO e HacoqeHa,
P.~6epaT KaKBO ce CJiy11Ba. ,[(ororaBa MaHHIIYJIHpaHH5IT MO)Ke ,n:a ce qYBCTBa o6npKaH IIJIK
.. ' "
'P.:· ,; cne,n: TOBa ce H3Il'hJ1Ba c rH5IB H Hero,n:yBaHHe KbM MammynaTopa. MaHHIIyJiaTHBHH-
,.~;;<.>.--;·,_: ..

~;.:~~1f~_H .ua ITOHCKaTe .n:a.n:eH CJiy)l(e6eH rrpoeKT e ,n:a Ka)KeTe Ha rnecpa CH: ,,XM, MHCJI5I, qe
-~;)~~II Bb3JI0)l(HTe T03H rrpoeKT, rrpH5ITCJI5IT Mil Hali-rrocne w:e 3arroqHe IIOHe MaJIKO .ua Me
-,~aBa'' IIJIJI .ua Ka)l(eTe Ha KOJiera: ,,He Ka3BaH Ha HHKOro, HO aKO He Mli Bb3JIO)KaT T03H
·'· ~ •l

;je~~T' HaKpa5I me H3IlOJ13BaM OHe3H C'hHOTBOpHH, KOIITO OT,UaBHa Cb6HpaM".

J;~6eymBop:>1CdaeaU{omo
J .,.
rroBe,n:eHHe, 3a pa3JIHKa OT ropeonm~aHHTe, 03HaqaBa ,n:a rro-
- ~~::re )l(eJiaHOTO (HJIH .n:a Ka)l(eTe ,,He") no rrpocT H ,UHpeKTeH Ha'l{HH, KOHTO He OTpnqa, He
~~Ba HJIH He MaHHrry1rnpa HHKOro. I13pa3.HBaTe qyBCTBaTa II norpe6HOCTHTe CH qecTHO
B~Mo, yBa>KaBaHKH H 3aqnTaHKH OKOJIHHTe. OTcTO.HBaTe ce6e CH H rrpaBaTa en, 6e3 ,n:a
. :~~nnurnaTe HJIH ,n:a H3IIHTBaTe BHHa. Ilo cnmecTBO ce6eyTBnp)I(,UaBaHeTo 03HaqaBa ,n:a
.• ":"
306 EJ(MbH,U EOPH /(A CE CIIPABHM C TPEBOJKHOCTTA H f/JOEHHTE

ITOeMeTe OTrOBOpHOCTTa 3a Y,JWBJICTBOp.HBaHeTO Ha IIOTpe6HOCTHTe CH ITO naqnn, Koiho

3aITa:rna ,n;ocTOHHCTBOTO Ha ,n:pynne xopa. Te ce iryBcTBaT. CITOKOHHH, 3all(oTo ca Ha5IcBo
c IT03HU:mrTa BH. YBa)l(aBaT BH 3a T.£eCTHocrra II rrp.HMOTara. BMecro ,n;a H3HCKBa HJIH .n:a
Hanara, ce6eyTB1>p)f(,I1;aBall(OTO 3aJIBJieHHe OTIIpaBJI rrpOCTO If ,n;npeKTHO llCKaHe Karo ,,EHx
)Kenan ,n;a ITonyqa T03H ITpoeKr" HJIII ,,Ha,n:.HBaM ce rnecpor ,n;a peIIrn ,n:a B1>3JIO)l(ll T03H npo-
eKT Ha MeH".
,[(o Koe OT ropHHTe ITeT orrHcaHHJI ce ,n:o6JIH)f(aBaTe HaH-MHoro? Mo)l(e 6n H3ITOJI3Bare
pa3nnqnn ITOBe,n;eHirecKn CTHJIOBe B 3aBHCHMocr or cHryaU:II.HTa. Cne,n;Ball(OTO yITpa)KHe-
nne ru:e BM ITOMorHe ,n:a ycTaHOBIITe Koe ITOBe,n:emre rrpe,n:rroT.£IITaTe, KoraTo ncKaTe Hell(o.

KaKoB e eawuRm cmuJZ?

06MHCJieTe CJie,D;HIITe CHTyau:IIn e,n:Ha ITO e,n:Ha. 06IIKHOBCHO KaK 6nxTe ,n;eHCTBami?
He)'BepeHo ( c ,n;pyru ,n:yMn, He 6uxre HarrpaBnmr HIIIl(O no B1>ITpoca), arpecIIBHO, ITaCHBHo-
arpecnBHO, MaHIIITyJiaTHBHO - IIJIH ce6eyTBbp)f(,n:aBamo? Cne,n; BC.HKa cnryau:mr or6ene-
)l(eTe CTHJia Ha IIOBe,n:eHne. AKO IIMaTe rro-MaJIKO OT 25 ,,ce6eyTB1>p)l(,I1;aBall(H" OTfOBOpa,
,n;o6pe e ,n;a rropa6ornre B1>pxy ce6eyTBbp)l(,n;aBaHeTo CH.*

1. T1>proBeu: ncKa ,n;a BH ITpo,n;a,n;e Hern;o, Koero He )l(eJiaere, n BM ,n:op)l(H Ha renecpoHa.

2. HcKaTe ,n;a ITpeKpaTnre Bp1>3Ka, KOJITO BeT.£e He BH Ho~n y,n:onnerBopeHne.

3. Ce,n;nTe B KHHOCaJTDHa, a xopara 3a,n: Bae pa3roBapJIT.

4. JleKapJIT Bll Kapa ,n;a T.£aKaTe ITOBeire OT 20 MIIHYTII.
5. BarnnJIT TMHHeH,n;)l(J>p e rrycHaJI crepeoype,n:6ara TB'I>p,n:e cnJIHO.
6. CJ>ce,n;J>T BH e rrycHan crepeoype,n:6ara TBop,n:e CIIJIHO.
7. HcKaTe ,n;a BopHeTe Hern;o B Mara3IIHa n .na cII rronyT.£IITe rrapIITe o6parHo.
8. qaKaTe Ha oITaIIIKa n H5IKOR BH ITpepe)l(,na.
9. Barn rrpMJITeJI BII )J;'I>JI)l(If rrapH OT ,n:ocra BpeMe - rrapII, KOIITO BII TpJI6BaT.
10. IlonyqaBaTe CMeTKa, KOJITO BII ce CTpyBa TBop,n:e BHCOKa 3a ll3B1>pllieHaTa ycnyra.
11. Mall:cTop1>T HCKa ,n;a MY rrJiaTIITe, HO He cII e CBoprmrn ,n:o6pe pa6orara.
12. B pecropaHT BII cepnIIpar xpaHa, KOJITO e He,n:orreT.£eHa IIJIII rrperop5IJ1a.
13. HcKaTe ,n;a IIO!\.fOJIMTe corrpyra nnn rrapTHhopa CR 3a roJI.HMa ycnyra.
; -.
.',:.,

14. HcKare ,[(a rroMOJIHTe cBoH: rrpH.HTeJI 3a roAAMa ycnyra.

15. Barn rrpHJITeJI IICKa or Bae ycnyra, i<:o.HTO HJIM·are )l(eJiaHIIe ,n;a MY HarrpannTe.
16. CHH'I>T Bli/;omepJI BII/corrpyr'I>T BH/CbKBapTHpaHThT .BII He ll3II'bJIH5IBa CBOJITa qaCT
OT )J;OMaKHHCKaTa pa6ora.

* li,r(eJITa 3a T03M B'hnpocm1K e a.r:i;anTHpaHa OT KHrrrarn Ha IIIopnM ,[(11<. MaHrnHM ,,Secrets of Self·
Esteem" (Taiimue Ha ce6eJBa:iKemreTo ).
r

.:,~_-;-r/: fJTABA 13 CEEEYTB'bP)]{;fABAHE 307

~ :1~; >
17. HcKaTe ,I(a 3a,I(a,I(eTe Bbrrpoc, HO ce IIpHTeCIDIBaTe H5IKOll .n:a Hero Bb3IIpHeMe Ka TO
rnyrraB.

18. Cpe,I( xopa CTe 11 HcKaTe ,I(a ce H3Ka)KeTe, HO He 3HaeTe KaK rn:e 60.I(e Bb3IIpHeTo
MHeHHCTO BH.

19. HcKaTe ,I(a 3aBbp)l(eTe pa3fOBOp Ha Cb6HpaHe, HO He II03HaBaTe HHKOro.

20. lliKoH: rrynm ,I(O Bae II ,I(HMbT 3arro 1rna ,I(a BH rrpHTecmrna.

21. CM5ITaTe rroBe,I(eHHeTo Ha rrapTHbopa/corrpyra CH 3a HerrpneMJIHBo.

22. CM5ITaTe rroBe,I(eHHeTo Ha cBoli rrpn5ITeJI 3a HerrpHeMJIHBO.

23. Barn rrpn5ITeJI ce oT6HBa y Bae HeoLiaKBaHo TOlfHO KOraTo ce roTBHTe ,I(a H3JIH3aTe,
3a ,I(a CH BbprnHTe pa6oTaTa.

24. roBOpHTe C H5IKOf0 3a Hell(O Ba)KHO, HO TOH KaTO qe JIH He BH CJiyIIIa.

25. Barn rrpmne11 He crra3Ba yroBopKarn BH .n:a ofo1,n:BaTe 3ae,n:Ho.

26. Bpbll(aTe B Mara3HHa CTOKa, K05ITO He HCKaTe, II )KeJiaeTe .n:a CH rro11yqHTe rrapHTe
o6paTHO. IIpo,I(aBaqbT OTKJIOH5IBa MOJI6aTa BH H rrpe,I(Jiara ,I(a 3aMeHH CTOKaTa c
.I(pyra.

27. roBOpHTe H H5IKOH BH rrpeKbCBa.

28. TenecpOHbT BH 3BbHH, HO He HCKaTe .n:a ro B.[(HfaTe.

........ .
30. lliKOH BH KpHTHKyBa HecrrpaBe,I(JIHBO .

~:.f\ :. BonpocHUK 1a ce6eymeap:J1CiJaeaHemo .

~~i~-~ - - 3a ,n:a CH H35ICHHTe Oll(e IIO-,I(o6pe TC3H CHTyau:Irn, B KOHTO MO)l(eTe .n:a ce ,I(bp)l(HTe
::.#6.::yBepeHO, IIOIIbJIHeTe CJIC,IJ;HH5I BbIIpOCHIIK, pa3pa6oTeH OT IllapbH H rop,I(bH Eayop B
:J5IXHara KHHra ,,Asserting Yourself' (Ce6eyrnop)l(,I(aBaHe). B KOJIOHa A oT6e11e)l(eTe TBbp-
~~eHIUITa, KOHTO Ba)KaT 3a Bae, II IIOCJie OI{eHeTe HHBOTO Ha KOMcpopTa CH B Te3H CHTyaI{HH
\°B~ KoJioHa E.

1= KOMcpOpTHO

2 = JieKO ,IJ;HCKOMcpopTHO
3= yMepeHo ,IJ;HCKOMcpOpTHO

4 = MHOfO ,IJ;HCKOMcpOpTHO

5= HCIIOHOCHMO 3aCTpalllaBall(O

:t~ (06bpHeTe BHHMaH!Ie, qe pa3JrnqHHTe CTerreHH Ha ).(HCKOM<jiopT MOraT ).(a 61>).(aT JICHO
~3pa3eHH He3aBHCHMO ,I(aJIH H3IIHTBaTe fH5IB, CTpax rum rraCHBHOCT.)
308 E,[(MbH,[( EOPH /IA CE CIIPABHM C TPEBOJKHOCTTA H c/JOEHHTE

A) 0T6eJie)KeTe E) 0I(eHere
TyK, aKO HMBOTO Ha
TBbp,D:eHHCTO KOM<lJopra CH
Ba:>KH 3a Bae OT 1 ;D;O 5

Kora ce ,n:np:>KHTe HeynepeHo?

MonnTe 3a rroMoll(
I13Ka3BaTe pa3JIHqHo MHeHHe
CrnBaTe CBH):(eTen Ha mm H3pa35IBaTe HerarnBHH qyBcrna
CrnBaTe CBH):(eren Ha mm H3pa35IBare II03HTHBHH lfyBcrna
HJIKOH orKa3Ba ,n:a BH corpy):(HHlfH
IlponrnorrocrnBRTe ce Ha He~o, Koern BH ,rrpa3HH
,[(oKaTO fOBOpHTe, BCHlfKH ca BIIHJUI rrorne,IUI BbB Bae
IlpoTeCTHpaTe, Karam BH HCKaT TBbp):(e BHCOKa ~eHa 3a HCI.l{O
Ka3BaTe ,,He"
Ornpoll(aTe Ha He3acny)KeHa KpHnIKa
HcKaTe He~o OT aBTOpiiTCTHH qrnryp11
IlperoBapne 3a HCII(O, KOCTO )KCJiaeTe
Hanara ce ,qa rroeMere orroBopHocTra
· Momne 3a corpy,n:HHlfecrno
Ilpe,n:narare H,[(eH
3a,n:aBaTe Borrpocn
H5IKOH ce OITHTBa ,n:a BH HaKapa ):(a ce qyBcTBaTe BHHOBHH
HcKaTe H5IKOH ):(a HarrpaBH He~o 3a Bae
,; ...
YroBapne cH cpell(a
HcKaTe ycJ1yrn
,[(pyro _ _ _ _ _ _ _ _ _ _ __
I

C KOH xopa ce ,n:op:>KttTe HeyBepeHo? 1·.1

Po):(ttTeJitt
KonerII,coyqeHttnn
Herro3HaTtt
CrnpII rrpH5Irentt
Corrpyr mm rrapTHbOp
Pa6oro,n:aren
Po):(HHHH
,[(en a
fI03HaTH
Ilpo,n:aBaqH, qHHOBHHnH, HaeMHH pa6oTHHIJJI
fpyrra OT Ha,[( ):(BaMa HJIH TpHMa .[(ynrn
,[(pyro~~~~~~~~~~~~~-
 309

IloM011( rrpn H3ffbJIHemieTO Ha H5IKOH 3a,n:a11H

IloBetie BHHMaHHe OT CTpaHa Ha rraprnbOpa
,D:a 6n.n:ere H3cnymaHH H pa36pa1-m
,D:a HarrpaBHTe OTer11aBall."(}ITe HJIH pa3011ap0Ball(H CHTya~HH
rro-y,n:oBJiernopRBa11(H
,D:a He BH ce Hanara .n:a 6n.n:ere MHJIH rrocTORHHO
YBepeHOCT B H3Ka3BaHeTO Ha MHeHHe, KoraTO He11(0 e BmKHO 3a Bae
IIo-roJUIM KOMcpopT c Hel103HaTH, rrpo,n:aBatrn, MOHTbOpH H
TaKa HaTaT'bK
YBepeHOCT B OC'bII(CCTB5IBaHeTO Ha KOHTaKT c xopa, KOHTO BH ce
crpyBaT rrpHBJieKaTeJIHH
,D:a rwnyqnre HOBa pa6ora, .n:a noHcKate HHTepmo, yBeJinqemie
r
L-
Ha 3annaraTa n TaKa HataT'bK
,D:a He H3l1HTBaTe rH5IB H rop'lHBHHa npe3 ITOBe'leTO BpeMe
,D:a npeo.n:oneeTe qyBCTBOTO 3a 6e3ITOM011(HOCT H ycem:aHeTO, '1e
L HHII(O He ce npoMeHR
,D:a 3arro11Bate y,[(OBJiernopRBaW:H ceKcyaJIHH rrpe)f(.HBRBaHHH
,D:a HanpaBHTe HCII(O HaIT'bJIHO pa3JIH'1HO H HOBO
,D:a CH OCHrypHTe BpeMe 3a ycaMOTeHHe
,D:a rrpaBHTe 3a6aBHH HJIH penaKCHpa11(H Hell(a
,D:pyro _ _ _ _ _ _ _ _ _ _ _ __

,._J pI(eHeTe OTrOBOpHTe CH. KaKBO Bll Ka3BaT OTrOBOpHTe Bll 3a o6nacnne, B KOllTO Tp5I6Ba
~:8-e .I('bpiKHTe rrn-ce6eyTB'bpiK.I(aBarn;o? Ila KaKbB HalfHH HeyBepeHOTO TIOBe.I(eH:ae .I(OI1pH-
:~£}i<fa Hemara, Konro ere or6eJIH3aJI:a B crr:rrc'hKa? Ilp:a pa3pa6orBaHero Ha rrporpaMara
:,_~:~~CHJrBaHe Ha ce6eyTBbpiK.I(aBaHeTO BH MO)l(e IIbpBOHalfaJIHO ):(a ce cpoKyCHpare Bbpxy
z~~ Hern;a, KOHTO CTe OI(eHHJill C 2 HJill 3. Haii-Bep05ITHO Te3H CHTyaI(HH ca Haii-JieCHH ~a
,:i.qr M5IHa. c Hern;ara, KOHTO CTe OI(eHHJIH KaTO 3acrparnaBarn;:a HJIH rrpe,n:H3BHKBarn;:a fOJI5IM
£~oMcpopT,
..
._ ~\~
MO)!(eTe ,n:a ce 3aeMeTe IIO-K'bCHO .

.~aylleTe ce Aa ce ce6eyrsbp>KAaBaTe
~ wl ;:'" ·, • • -

-~;_· .·_ : ..

s~~eyrnop)!(_n:aBaHeTO H3llCKBa ,n:a IIOpa60THTe Bbpxy ce6e CH B lIIeCT pa3JilllfHH 06JiaCTH:

r:.·.P-a.3BllBaHe Ha HeBep6aJIHO ce6eyTBbp)l(,n:aBaHe
~- ·'.. .' :

[~~-~'h3HaH:ae 3a OCHOBHHTe BH rrpaBa n roTOBHOCT ,n:a r:a· yrrpa)!(H5IBaTe

~r. Cn3HaH:ae 3a co6crBeH:are B:a HerroBropnMn qyBcrBa, rrorpe6Hocr:a :a )!(eJiaHn5l
 310 ,E,[(MbH,[( EOPH f(A CE CllPABHM C TPEBO>KHOCTTA H <POEHHTE

4. IlpaKTHKyBaHe Ha ce6eyTBbp)K,D;aBaI.IJ;H peaKLi;mr - IlbpBO IIHCMeHO H qpe3 H3ITbJIHe-

HHe Ha p01rn II rrocne B peanHH5I )KlfBOT.

5. CrroHTaHHo ce6eyTBbp)K,n:aBaHe.
6. YMeHHe ,n:a Ka3BaTe ,,He".

Pa3rJie)f(,[(aMe BC5IKa OT Te3H o6nacTH IIO-HaTaT'bK B Ta3H rnaBa.

lliKOH OT HeBep6aJIHHTe acrreKTH Ha ce6eyTBbp)f(,D;aBaHeTO ca:

o Dzeoaume npaBo B o4ume t.IoBeKa, KbM KoroTo ce o6pMri;aTe. AKo rne,n:aTe Ha,I:\ony
HJIII HaCTpaHII, TOBa rrpe,naBa rrocnamreTO, qe He CTe MHoro yBepeHH, )J;OKaTo HCKaTc
)KeJiaHOTO. ,lJ;pyraTa Kpaii:HocT - BTpeH'lfBaHeTO - CbllJ;O He e OT IIOJI3a, 3allJ;OTO MO/KC
,na IIOCTaBII ,npyrH5I B OT6paHHTeJIHa II03HI.J;H5I.

e HeKa n03ama BII 60,n:e omBope1-w, a He 3aT.B opeHa .. AKo ce,n:HTe, He KpbCTOCBail-
Te KpaKa HJIII pori;e. AKo CTOHTe, cToiiTe H3rrpaBeHH, pa3rrpe,n:eJI5IHKH Te)KeCTTa c11
Bbpxy ,[(BaTa KpaKa. }farrpaBeTe ce rrpe,n l.{OBeKa, c KOrOTO pa3rOBap5ITe, BMeCTO ~a
CTOIITe BCTpaHH.

o · IlpII ce6eyTBbp)f(,n:aBani;oTo o6myBaHe He OTCTbIIBaihe H He ce oT,n:ane'lfaBaihe or

,n:pyrH5I. Ifapa3bT ,n:a ,,OTCT05IBarn rro3HI.J;H5ITa cu" Ba)f(H CbBCeM 6yKBanHo TyK.

e 3anaJeme cnoKoucmBue. 1'fa65IrnaliTe ,n:a ce ,n:bp)KHTe rrpeKaneHo eMori;uoHaJIHO mm

pa3BbJIHJBaHO. A.Ko H3IIHTBaTe fH5IB, OCB06o,n:eTe Ce OT Hero HflK'bOC iJpyzaiJe, npC·
,D;H ,n:a ce OIIHTaTe ,n:a OTCT05IBaTe II03HI.J;H5ITa CH. 3a IIOBe'lfeTo .xopa CIIOKOHHaTa, HO
caMoyBepeHa MOJI6a HMa MHOfO IIO-fOJI5IMa Te)f(eCT OT rHeBHOTO H36yxnaHe.

Yrrpa)f(H5IBaiiTe ropHHTe HeBep6anHH yMeHH5I c rrpH5ITeJI qpe3 pa3HrpaBaHeTo Ha cH·

Tyari;uu, KOHTO H3HCKBaT ce6eyTBbp)K,n:aBa:r.u;a peaKI.J;H5I. CrrHC'bK Ha TaKHBa CHTyari;:rrn me
HaMepHTe B Kpa5I Ha pa3,n:ena ,,CrroHTaHHO ce6eyTBbp)f(,n:aBaHe".

Ynpa>KHSIBaHe Ha OCHOBHlllTe Biii npa.ea

Karo IIbJIHoneTHH xopa BCHt.IKH HHe HMaMe orrpe,neneHir <flyH,n:aMeHTaJIHH rrpaBa. qec·
TO o6aqe HJIH CMe fll 3a6paBHJIH, HJIH KaTO ,n:eri;a He ca HR Hayt.IHJIH ,n:a B5IpBaMe B T5!X. Ce-
6eyTBbp)f(,D;aBaHeTO 03Hat.IaBa ,n:a CM5ITaTe, qe BHe - TOl.!HO KaTO BCHl.!KH OCTaHaJIH - nMare
rrpaBo Ha BCHt.IKH Hema, H3pe,n:eHII B Xapmama Ha AU4Hume npaea, K05ITO cne,nBa. Ce· . _·~I·.
..· --

6eyTBbp)f(,n:aBaHeTo 03Hat.IaBa como ,na rroeMe'fe oTroBopHOCTTa ,n:a ynpa:>iCHJlBame re 3H

rrpaBa B CHTyari;im, B KOHTO Te ca 3arrnarneHH HJIH orpaHut.IeHII. IlpoqereTe X apmama 110
Aurmume npa8a I1 IIOMHCJieTe Bbpxy fOTOBHOCTTa CH ,n:a IIOB5IpBaTe BbB BC5IKO e,n:HO or T}L~
H ,n:a ro yrrpa)f(H5IBare.
 ·:·\·:·: .. .
:f~f{ij:, •
.-:~r~f':"'
;_s~~:fy-
~,,_,.~:> rJIABA 13 CEEEYTB1JPJK!{ABAHE 311

Xapma Ha JZUltHume npaea

1. A3 IIMaM rrpaBoTo ,na ncKaM )KeJJaHoTo.

2. A3 IIMaM rrpaBOTO ,[(a Ka)l(a ,,He" Ha H3HCKBamrn HJ1H MOJI6H, KQHTO He Mora ,[(a ll3-
IIbJIH5I .
.:· ..

A3 IIMaM rrpaBoTo ,na H3pa35IBaM BcnqnITe cu qyBcTBa, II03HTHBHH u HeraTHBHH.

A3 HMaM rrpaBoTo ,na rrpoMeH5I perneHHeTo en.

!''
A3 IIMaM rrpanoTo ,na Ka)l(a ,,He" Ha BCH1IKO, 3a KoeTo He ce qyBcTBaM roTon, KoeTo
He e 6e30IIaCHO HJ1ll e B pa3pe3 c I(eHHOCTHTe MH.
~i~:-r>
~;;(;... 8. A3 HMaM rrpanoTo ,na orrpe,n:eJJ5IM rrpnopnTenne en.
- .(-.-::··

I- \f~~~1;~~_-;> 9, _A3 HMaM rrpaBOTO ,[(a He HOC5I OTfOBOpHOCT 3a IIOBe,n:eHHeTO, ,n:eiicrmrnTa, qyBCTBa-
'·i-.;. ,:~t1'tr.·.j.:-: . ··::

·1 .;:$llY(ft.:> Ta HJIH rrpo6JieMHTe Ha ,n:pyrnTe.

_. :.~·!¢;t).P~X>~--- -
,,
'~~i~:~~0Z.IO.
I'
A3 HMaM rrpaBoTo ,n:a oqaKBaM qecrHocT OT ,n:pyrttTe.

'i?it:',-:__
1. A3 11MaM npaBoTo .na ce ii.nocaM Ha HllKOll, KorOTo o6tt'!aM.
. . .
~}3~ A3 HMaM rrpaBOTO ,n:a H3IIHTBaM CTpax H ,n:a KaJKa ,,CTpaxyBaM ce".
. ·r~---

~{~J4. -A3 HMaM rrpaBOTO .ua Ka)l(a ,,He 3HaM".

k ' ;'(':

0
•;;:~Js. A3 HMaM rrpaBoTo ,n:a He ce tt3BnH5IBaM HJJII orrpaB,n:anaM rr0Be,n:em1ero en.

L. j 9._ A3 HMaM rrpaBOTO ,[(a B3HMaM perneHU5I Bb3 OCHOBa Ha qyBCTBaTa CR.
-~'") ~.

~Jz .._ A3 nMaM rrpaBoTo Ha JinqHo rrpocTpaHcTno II BpeMe.

- ~:J_8.-- A3 Hl\.-!aM rrpaBOTO ,[(a 6n,n:a nrpHB II JieKOMHCJ1eH.
1~r:·:.· __ ·

\lr-A3 nMaM rrpanoTo ,n:a 6n,n:a rro-3,n:paB oT 3ao6nKaJIJilI(HTe Me.

L ~-p~· A3 nMaM rrpanoTo ,n:a 6n,n:a B cpe,n:a, B K05ITO HHKoii He Me MaJJTpenrpa.
~~A3 11MaM npaBoTo .na ce crrpmnemrnaM If .na ce '!YBCTBa.M L(o6pe cpe.n xopa.

~=~{A3 HMaM rrpaBOTO ,n:a ce rrpoMeH5IM H yconbpIIIeHCTBaM.

:.~~~~-~ . . . -_ .

?t ;A3 HMaM rrpaBOTo ·,n:pynue .ua yBa)l(aBaT rrorpe6HOCTHTe

Jit ·~·'"
H )KeJ1aHH5ITa MII.

., ~~ -_J\3 HMaM rrpaBoTo ,n:a 6n,n:e rperHpaH c yna)l(emre.

-~- --: ..

,}. r... ..A3 HMaM rrpaBOTO ,[(a 6n,n:a lI(aCTJ1HB.

'f:"·.~

~x--~--
-~onnpall:Te CIIHCbKa H fO 3aJierreTe Ha BH,UHll MeCTa. KaTO BCeKU.,[(eH OT,n:emITe BpeMe
}~~MaTeJIHOTo MY n3qHTaHe HaKpa5I me rrpneMeTe, qe HMaTe rrpano Ha ncnqKo H36po-
{s Hero.
312 E,[(M'bH,[( EOPH /(A CE CllPABHM C TPEBOJKHOCTTA 11 <!JOEHI1TE

B DzaBa 12 pa3rne,n:aXMe pa3BirnaHero Ha C1>3Ham1e 3a co6crBemITe BH qyBCTBa H YMe-

HHeTo ,n:a ru H3pa35IBaTe. CBnp3aHocrra c qyBCTBaTa BH e Ba)KHa rrpe,n:rrocraBKa 3a ce6eyr-
Bbp)K,n:aBaHeTo. YMeH:HeTo ,n:a OCb3HaBare H y,n:oBJieTBOp5IBare rroTpe6HocTHTe u )Kenamrn-
ra CH me pa3rne,n:aMe rro-rro,n:po6Ho B cne,n:Baru:aTa rnaBa, rrocBeTeHa Ha ce6eyBa)KeHHero.
Ce6eyTBbp)K,n:aBaHeTo e rpy,n:Ho, aKo He cTe Ha5ICHO I) KaKBo qyBcTBaTe II 2) KaKso
HCKaTe mm He HCKaTe.
Ce6eyTBbp)K,[(aBaHeTo 03HaqaBa ,n:a Ka)KeTe KaK ce qyBCTBare u KaKBH rrpoMerrn 6u-
xi'e HCKaJIH~ Karo HarrpnMep: ,,B MOMeHTa ce qyBCTBaM pa3CTpOeH u 6Hx HCKaJI ~a Me
H3CJiyIIIarn". AKO CTe o61>pKaHH HJIH He CTe Ha5ICHO c :>KeJiaHH5ITa HJIH I10Tpe6HOCTHTe Cl!,
OT,[(eJieTe BpeMe ,[(a CH rn H35ICHHTe KaTO rH HamnueTe HJIH fH o6Cb,[(HTe c I10,[(Kperrn~ Bl!
rrpirnreJI HJIH reparreBT. EHxTe MOrJIH c'hru:o ,n:a pa3HrpaeTe CHTyarurnra c rrpH5ITeJI, 3a .ua
rroHcKare )KeJiaHoro rrpe,n:BapineJIHO. He npue.Ataume, qe ,n:pyrHTe 3Ha5IT KaKBo HcKarc:
Tp5I6Ba ,n:a H35ICHHTe )KeJiaHH5ITa CH. 0KOJIHHTe He qeraT MHCJIH.

KoraTo ce yqHre Ha ce6eyTBbp)K,[(aBaHe, qecTo e or rron3a rrbpBo ,n:a pa3Hrpaere peaK~

U:HHTe CH Ha xapTH5l. Omuuere rrpo6JieMHa c1nyaU:H5I, K05ITO H3HCKBa ce6eyTBbp)K~aBallla
peaKU:H5I OT Barna CTpaHa. CJie,n: TOBa cpopMyJIHpaihe B ,[(eTaHJIH KaK me ce crrpaBHTe c HC51.
Ilpo6HOTO pa3HrpaBaHe Ha xapTH5I me BH ITOMOrHe ,[(a ce qyBCTBaTe ITO-ITO,[(fOTBeHH H ync·
peHH, KoraTO ce H3rrpaBHTe rrpe.n: CHTyau:1rnTa B peaJIHIUI )KHBOT.

OnucaHue Ha npo6JZeMHama cumya4uR

B CBOHTa KHHra ,,Ce6eyTBbp)K,n:aBaHe". Illap1>H H fop,n:bH Eay'hp rrpe,n:narar rropBO Jl3 l

H36epeTe rrpo6neMHa CHTyaU:HH oT BonpocHuKa 3a ce6eymeop:>1coaeaHemo. OrrIIrneTe raJI!

I
CHTyau:mI, BKnIOqHTeJIHO KOH yqacTBa (Kou), BpeMeTO H o6cTaHOBKaTa (Koza), KGK60 Dll
TpeBO)KH B c1nyau:HHTa, KaK o6HKHOBeHo ce crrpaBHTe c HeH, KaKBH cmpaxoee HMaTe or·
ROCHO IIOCJie,[(CTBH5ITa OT ce6eyTBbp)K,[(aBaru:oT·o ITOBe,[(eHHe H HaKpa5I ljeJZma Ha noBCJlC" --,
HHeTO Bil. k

Ba)KHO e ,n:a 60,n:eTe KOHKpeTHH. Cne,n:HoTo onHcaHHe Ha rrpo6neMHa cIIryaU:H5I, Hanpw

Mep, e TBbp,n:e He5ICHO: I

MHoro MH e Tpy,n:Ho ,n:a y6e,n:5I H5IKOH OT rrpH5ITemne MH ,[(a H3CJiyrna MeH 3a pa3HO" ;·
3
o6pa3He. Te He CI1HpaT .n:a rOBOp5I~ H a3 He Mora ,[(a ce Bpe,[(5! ,[(a Ka)Ka KaKBOTO II .n
6Irno. IIJ;e e xy6aBo, aKo Mora ,n:a B3HMaM rro-ron5IMO yqacTHe B pa3r0Bopa. I1Ma~t I I

qy'BCTBOTO, lie rrpoCTO fl! OCTaB5IM ,n:a Me H3IlOJI3BaT.

. 02£1
I
06opHeTe BHHMaHHe, lIC OIIIICaHHeTO He rrocoqna KOU e KOHKpeTHll5IT rrpH5ITeJl, K
Haii-qecTO Bb3HHKBa T03H rrpo6JieM, KQK ce ,[('bp)KH HeyBepeHH5IT l{OBeK, KaKBH cmpax.
-oee
rrpe,[(H3BHKBa MHCbJITa ,[(a ce ,[(bp)KII ce6eyTB1>p)K,[(aBaru:o II KOHKpeTHaTa 4eJZ Ha no-
ro·
 'filfi j,i:/'.) - fJIABA 13 CEEEYTB'bP>KJ{ABAHE 313
~ '.i ::·£f: ,··
.1i _;~~~:~1? JUIMOTO ytrncnie B pa3r0Bopa. IIo-,[(o6pe ,[(ecpmmpaHaTa rrpo6neMHa CHTyau:irn MmKe ,[(a

~ ll!'~. a rne%;:r:::::~:::::~::H~~ Ka¢e cne~ pa6orn

3
(Koza), Mom npmem ~)KOaH (Kott)

: -

L ilf
.1: J~.~li,: . ~::~:::~:~~~~~~~::~B:::~:~F~~::~~:1:;7~~~::::~;0:~7:~:~~
(':~f·<-:..~- . · H rroHHKora ,[(a Mora ,[(a roBopH 3a co6crneHHH en )KHBOT (4eJZ ).

L: '.I~"
'· .'~fK~tr ·
. YnpamHeH111e: noi wo6Ho on111camm Ha npo6neMHaTa c1nya4vui

Ha OT,[(eJieH JIHCT orrnrneTe ,n;Be HJIH TPH rrpo6neMHH 3a Bae CHTyau:HH. HerrpeMeHHo
:~ J~r~~~tpocoLieTe ,,Kou", ,,Kora", ,,KaKBO", ,,KaK", ,,cTpaxa" H ,,u:enTa", KaKTO BeLie ITOCOLIHXMe. AKO
~- . t-:>,,,l,_:"e Bb3MQ)KHO, H36epeTe CHTyaU:HH, c KOHTO B MOMeHTa HMaTe rrpo6JieMH. 3arrOLIHeTe CbC
:'i;' f,1 i.'J ·" ._ ·_- -

}.. -~~g;rcnryaU:HH, K05ITO He e rrpeKineHO ,IJ;HCKOMcpOpTHa HJIH HeITOHOCHMa.

~ l .~~rr
'.'~.1.JT>':
. ..
Pa38U8GHe Ha ce6eymeop:Hc0aeaU{.a peGKlf.UR

_-1~~'.~t-<: ·. · Cera, cne,[( KaTo ,[(eqmHHpaxTe rrpo6neMHHTe cHTyaU:HH, pa3pa60TeTe ce6eyTBbp)K,[(a-

·. :~"~/)}'~~ \_ !:_.- '
. - ~~}~L_B~rn:a peaK1(H5l 3a BC51Ka e,n;Ha OT DIX. 3a u:eJIHTe Ha ce6eyTBbp)K,[(aBaHeTO Ta3H peaKU:H.51
L.....:~ :_~ ; .._r;_· , ~-· . .·. :. .
': :."'. :~~~~)vfO)Ke ,[(a 6b,[(e pa3,[(po6eHa Ha rnecT CTbITKH (a,[(aITTHpaHH OT KHHraTa Ha Eaybpc) :

;! '.~liSi~ :: ~;::::::::::::::~:~::::::;.:::::::::::::e::K:::6neMa or rne~Ha rnqKa Ha

··F · ~ -
rrocne,n;cTBH5ITa 3a Bae.

Ifapa3eTe LIYBCTBaTa CH OTHOCHO ,[(a,[(eHaTa CHTyaU:H5I .

. 5. 0TrrpaBeTe HCKaHeTo CH 3a rrpOM5IHa Ha CHTyau:HHTa.

Ka)l(eTe Ha BbIIpOCHH.51 LIOBeK KaKBH rn:e ca ITOCJie,[(CTBHJITa, aKO ITOJIYLIHTe (HJIH He

ITOJIYLIHTe) CbTpy,[(HHLieCTBOTO My.

~;::::·-
~::- -
HeKa pa3rne,n;aMe BC51Ka OT Te3H CT'hITKH rro-rro;::i:po6Ho:
.
...
·: ,,.~:. _,~ ·-

>· 1. Ilpe~eHeTe npaBaTa en. IIorJie,[(HeTe Xapmama Ha JZUl.{ftUme npaea. KaKBO _HMaTe
:{:.. ·_ rrpaBO ,[(a ITOHCKaTe B ,[(a,[(eHaTa CHTyau:mr?
.'Q:2. OnpeAenere BpeMero. HaMepere y~o6Ho H3a ~BaMa BH BpeMe, 1a ~a o6cn):(ttTe
--.:, _-· rrpo6neMa c ,[(pynrn LIOBeK. Pa36Hpa ce, ~e rrporrycHeTe Ta3H CT'hrrKa B cHryau:HH,
KOHTO H3HCKBa.T CIIOHTaHHO ce6eyTBbp)K,[(aBaHe.

O n mneTe npo6JieMHaTa cttTya~HH oT me,n;Ha To11Ka Ha n ocJie,n;cTBIUITa Ja Bae. He

rrpaBeTe rpernKaTa ,n;a oLiaKBaTe ,[(pyrHTe .na LieTaT MHCJIHTe BH. IloBeLieTo xopa ca
IIOfbJIHaTH OT co6CTBeHHTe CH MHCJIH H rrpo6JieMH H H5IMaT rrpe,[(CTaBa KaKBO CTaBa
. c Bae, aKO He HM ro 3a5IBHTe H3pwrno. 5ICHO OITHIIIeTe rne,[(HaTa CH TOLIKa, ,n;opH aKO
nr BH ce crpyBa oLieBH,[(Ha. ToBa rn:e rroMorHe Ha ,[(pyrH.51 ,[(a ,[(06He rro-5IcHa rrpe,n;cTa-
314 E,[(M'bH,[( EOPH !{A CE CIIPABHM C TPEBOJKHOCTTA H c/JOEHHTE

Ba 3a II03ilUirnTa Bil. Ormwere rrpo6neMa Bb3MmKHO Hali-o6eKTilBHO, 6e3 ,[(a il3IIon 3 -

BaTe o6BilH~Hil5I il 6e3 .n:a Cb,n:IiTe.

JipuMepu:

,,HMaM rrpo6neM Cbe erepeoype.n:6ara Til. Yrpe ebM Ha H3IIHT, a TH CH rrycHan My-
3ilKaTa TOJIKOBa CilJIHO, qe He Mora ,[(a ce KOHUeHTpHpaM".

,,lliMa KaK .n:a OTilJJ:a .n:o 6aKamUITa ,[(Hee. ITo,nKperr5IIT(il5IT Me l!OBeK e 6oneH, a ca MH
CBbplliHJIH MJI5IKOTO, 3eJieHl!YUHTe il Mecoro".

,,CrpyBa Mil ce, 11e Koraro ce BIDK,[(aMe, roBopmu rrpe,nilMHO Til. Eilx HCKana H a3 ~a
ilMaM Bb3MO)KHOCT ,[(a crro,nemI H5IKOll OT MllCJiilTe ll 1IYBCTBaTa ell".

4. Ihpa3eTe qyncrnaTa cu. Karo Kmr<ere Ha ,npyrilTe KaKBO H3TiilTBaTe, BHe HM rroKa3-
BaTe KOJIKO CilJIHO Bmrne IIOBe.n:emreTO HM Bbpxy Bae H peaKUilllTC Bll. )J;opll lfOBe-
KbT, K'bM KOfOTO ce o6pbIT(aTe, KaTeropnqHo ,[(a Hee CbrnaceH c II03HUH5!Ta Bil, IT?He
MmKe ,[(a ouemr crrnmne BM qyBcrna no Bbrrpoca.

BceKH qoBeK CH nMa co6crBeHH qyBcrna. MaKap ,[(a H3rJIC)l(,[(a rpy,[(HO 3a B5IpBaHe,
He iJpy2ume npeou38UKBam y Bae crpax, rH5IB HJIH Tbra. Te Ka3BaT H rrpaBHT Hai1-
pa3JI1fqHH Hema, Ho BaIUeTo Bo3npwvnue - BawaTa HHTeprrpeTaD;H5I - 3a rroBe.n:eHH-
eTo HM e orroBOPH0- 3a eMou;mne Bil. Bne HeBHHarH H36HpaTe KaK ,[(a pearilpare Ha
xopaTa H Bee rraK peaKD;H5ITa BH rroqrrna B'bpxy TbJIKyBaHHeTO Bll Ha OHOBa, KOCTO Te
Ka3BaT HJIH rrpaB5IT.

KoraTo H3pa35IBaTe 1fYBeTBaTa en, rroeMalire oTroBopHOCTTa 3a peaKD;HHTe CH, BMec-

TO ,[(a 5I rrpeXBbpJI5ITe Ha ,[(pyrn:Te. ilaK MO)KeTe ,na H3TbKHeTe KaK~O e HarrpaBHJI .n:py-
fll5IT, 3a ,[(a eTHMynrrpa qyBCTBaTa BH, HO 6n,neTe fOTOBll ,[(a rroeMeTe OTfOBOpHoeTTa
3a T5IX.

Haii-,[(o6pH5IT HaqrrH .n:a ro HarrpaBHTe e KaTo roBopHTe 3a qyBCTBaTa cH B ffbpBO

JIHU:e (HarrprrMep ,,A3 ce HaTb)KHX, KOraTo He MH ce o6a,[(H B yroBopeHH5I qac"). J13-
Ka3BaHH5ITa B IIbpBO nrru;e IIOKa:rnaT OTfOBOpHOCTTa 3a qyBCTBaTa BH, ,[(OKaTO H3Ka3-
BaHH5ITa BbB BTopo JIHI:(e o6HKHOBeHO o6BIIH5IBaT HJIH Cb,[(5IT.

'. ....,
I
IlpuMepu:
. "
BMeCTO ,[(a Ka)l(eTe ,,TH Me H3ffbJIBall1 c fH5IB, KoraTO He CJiyllialli KaKBO TH fOBOp51 '
Ka)l(eTe ,,A3 il3IIllTBaM fH5IB, Kora TO He cnywaw KaKBO TH Ka3BaM".

BMeCTO ,[(a Ka)KeTe ,,TH IIOKa3Barn HeyBa)l(eHHe KbM MCH H KbM T03H ,[(OM, KOfaTO
OCTaB5III1 Hell.:(aTa CH pa3XBbpJI5IHil", Ka)l(eTe: ,,qyBCTBaM ce YHil3CHa H Heou;eHeHa,
Kora To OCTaB5Illi Hern:ara CH pa3XBbp.IT5IHll".

BMeCTO ,[(a Ka)l(eTe ,,He TH nyKa 3a MeH H 3a Bb3CTaHOB5IBaHeTO MH - H3o6mo ge Mii

IlOMaralli"' Ka)KeTe "qyBCTBaM ce MHOfO Tb)l(Ha H Heo6H1:IaHa, KoraTO He rro,[(Kpe- .
II5III1 ycHJIH51Ta MH .n:a ce Bb3CTaHOB5I".
 ~~jt
~ .·~s~~~: fJ1Al3A 13 CEEEYTBnP)f{J(ABAHE 315
-~l~:~'~:·
:~ :~~~:.~:~. ·. 5. 0TnpaBeTe HCKamrnTa en. ToBa e KJZIOLtOBama cT'hITKa KbM ce6eyTBbp)K,I(aBaHeTo.
'. :\f1P: Bne rrpocTo 3a5IB5IBaTe KaKBO McKaTe (mui He MCKaTe) rro JlJipeKTeH M rrp5IM Hat.nm. Crra3-
•. ~~:~~~~?fr-' Baihe CJie,I(mITe HaCOKII:

:1
.

: 1 o ~=E~e::~:~:~;::~:P:::::T~;a:~:~~6::a:~e:~e~~::u:.3::~:::ee~~o:~~~
e HeKa ucKaHemo BU 6aoe npocmo. E,n:Ho MJIM ,n:Be JiecHo pa3fo1paeMM II3peqemu1
o6IIKHOBeHO ca ,I(OCTaT-nqm1: ,,J?nx HCKaJI ,n:a M3Be,I(eIII KyqeTO Ha pa3XO,I(Ka ,I(OBe-
qepa", ,,llcKaM .n:a OTH,IJ;eM rrpM 6paqeH KOHCYJITaHT 3ae,I(HO".

o He ucKaume noBeLte om eoHo HeU{o HaBeoHa:>IC.

G Eooeme KOHKpemHU. <I>opMyJIMpaihe ToqHo KaKBO )KeJiaeTe, HHaqe qoBeKhT, KbM

KOfOTO ce o6pnmaTe, MO)Ke ,na He BM 'p a36epe. BMeCTO ,na Ka)KeTe ,,EHX IICKa.1!
L
,I(a MM IIOMaraw B TeparreBTIIqHHTe ceaHCll"' KOHKpeTII3HpaiiTe KaKBO )KeJiaeTe,
KaTO HarrpIIMep: ,,EHX MCKaJI BC5!Ka Cb60THa cyTpIIH ,I(a M,IJ;BaIII c MeH, KOraTO ce
yrrpa)KH5IBaM ,na woqrnpaM no MarIIcTpanaTa". fun BMecTo ,,E11x IICKaJia ,na ce
rrpttfoiparn B HOpManHO BpeMe", KOHKpeTH3Hpall:Te ,,Enx IICKaJia ,na ce rrpII6M-
parn rrpe,nn ITOJIYHOIIf'.

0 1f3nofl38aume c;zeouume rfjopMu:

,,A3 6ttx IICKaJI ... "
,,A3 HCKaM ... "
,,~e C'hM TII 6Jiaro,napeH, aKo ... "
MH020 e 8G:JICHO oa U36112eame U3peLteHUJl 808 amopo JZUtfe npu omnpa6JlHemo
Ha ucKaHemo. 3arrJiaxnTe (,,TM rn:e ro Harrpamnn~ HHaqe") mrn rrpnHy,I(IITe (,,Tn
Tp5I6Ba ... ") me rrpe,n:II3BHKaT y ,n:pyrmI CnI1pOTHBa M me HaMaJI5IT Bep05ITHOCTTa
,I(a ITOJiyqIITe )KeJiaHOTO.

e Ilpomecmupaume cpeU{y noeeoeuue - He cpeU{y JlUl.f.Hocmma. KoraTo rrpoTec-

TIIpaTe cpemy HeqIIe rroBe,n:eHne, Bb3pa3eTe cpern:y KOHKpemHa nocmanKa - He
cpeU{y flUl./Hocmma Ha zweeKa. IloKa)KeTe My, qe MMaTe rrpo6neM c Hem;o, KOeTo
TOH rrpaBII (HJIH He rrpaBH), a He c TOBa KaKnB e KaTO JIIIqHOCT.
3a npeiJnOl.f.UmaHe e oa KG:>ICeme: ,,I1MaM rrpo6JieM, KOfaTO He Ce o6a)K,I(aIII ,I(a
Ka)Kew, qe me JaK'hCHeern", a He ,, TM rrp05IB5!Barn HeBHHMaHIIe KaTo He ce o6a)K-
,narn ,na MM Ka)KeIII, qe rn:e 3aKnCHeern".
IIocoqBaHeTO Ha rrpo6JieMHOTO noeeoeHue 3aIIa3Ba yBa)KeHMeTO KbM ,npyrII5I qo-
~:;:·-. BeK. KoraTo Cb,I(IITe H5IKoro, o6nKHOBeHo ToBa rrpe,n:II3BMKBa y Hero 3a1I(IITHa
peaKU:II5!. KoraTo Bb3pa35!BaTe cpern:y HeqMe rroBe,n:eHMe (HarrpnMep HeHa,I(e)K,I(-
HOCTTa), BIIHarn cJZeo onJZaKeaHemo omnpae11ume no1umueHa MOJZ6a KaTo ,,Enx
HCKaJia ,I(a crra3BaIII yroBOpKMTe CII c MeH".

He ce u1euH11Baume 3a McKaHero en. KoraTo McKaTe Hern:o, HanpaBeTe ro ,nn-

peKTHo. Ka)KeTe: ,,EMX MCKaJ1 TM ,n:a ... " BMeCTO ,,3HaM, qe MQ)Ke ,n:a 3ByqII KaTO
HaJiaraHe, HO 6IIx HCKaJI TM ,na ... " KoraTO MCKaTe ,n:a OTKJIOHMTe Heqm1 MOJI6a,
HarrpaaeTe ro KaTeropnqHo, HO mo6e3HO. He ce H3BHH5IBaihe II He CII TbpceTe
 316 E,[(M'bH,[( EOPH f/,A CE CIIPABHM C TPEBOJJ{f-IOCTTA II c/JOEHHTE

orrpaB,n:amrn. Ilpocro Ka)Kere: ,,He, 6naro,n:ap51", ,,He, He Me HHTepecyBa" I1JIH

,,He, He Mora .n:a ro HarrpaB51". AKo ,n:pynrnr pearHpa c rrpH,n:yMBaHH5l, KpHTRKH
o6BHHeHH51 mm capKa3oM, rrpocro IlOBTOpeTe TBop,UO OTKa3a CH, )J,OKaTo He r~
IIpHeMe.

e OmnpaBRume ucKaHUfl, a He U3UCKBaHUfl uJZu KOJvtaHOU. Ce6eyTB'bp)K,[(aBaI.I(o-

ro IIOBe,n:eHHe BHHarH yBa)KaBa tIOBelllKOTO ,[(OCTOHHCTBO H rrpaBaTa Ha ,n:pynrn.
3aTOBa ce6eyTBop)K)J,aBall(aTa peaKJJ,H5I BHHarH e HCKaHe, a He H3HCKBaHe. lfa-
HCKBaHeTo H KOMaH)J,HTe ca qacT OT arpecHBHOTO ITOBe)J,eHHe, IIOtIHBarn;o Bopxy
HenpaBHJIHOTO y6e)K)J,eHHe, qe BHe BHHarH CTe rrpaBH HJIH BHHarH HMaTe rrpaBOTO
.n:a ce HanaraTe.
6. Kaa{eTe Ha Bnrrpocmrn: qoBeK KaKBH me ca rrocne.ucTBirnTa, aim nonyq1ITe (nm1 ne
nonyq:uTe) CoTpy.[(HMqecTBOTO My. c 6JIH3KH rrp1rnremI HJIH c HHTHMHH5l rrapTHbOp no-
coqBaHeTo Ha IIOJIO)KHTeJIHHTe rrocne,n:CTBH5I OT Y.UOBJieTBOp5IBaHeTO Ha MOJI6ara BH
MO)Ke )J,a 60,n:e crrpaBe,[(JIHBO npe,n:JIO)KeHHe 3a B3aHMHa H3fO)J,a, a He MaHHIIyJiaJJ,H5I.

IlpuMepu:

,,AKO TH H3Be)J,ellI KytreTo, IT(e TH HarrpaB5I MaCa)K Ha rop6a".

,,AKO Me OCTaBHllI )J,a rrpHKJIIOtia c T03H rrpoeKT, IT(e HMaMe IIOBetre BpeMe ,n:a Harrpa-
BHM Hern;o crreuHaJIHo 3ae,n:Ho".

Koraro HMaTe pa6oTa c troBeK, Koiiro no rrpHHunrr e HeOT3HBtIHB H ce c'brrpoTHBJI5I-

Ba, MO)Ke ,n:a omirneTe ecmecmeeHume rrocne,n:cTBH5I ( o6HKHOBeHo HeraTHBHH) or
He)KeJiaHIIeTO MY )J,a BH CoTpy,UHHtIH. IlpH Bo3MO)KHOCT HeraTHBHHTe rrocne,n:CTBIUI
Tp5I6Ba JIOfHtIHO ,n:a rrpOH3THtiaT OT o6eKTHBHaTa peaJIHOCT Ha CHTyaUH5ITa, a He .ua
frh.D:aT Hern;o, Koero rrpoH3BOJIHO IT(e HaJIO)KHTe. BTopoTo Haii-Bepo5ITHO rn;e 60.ne
B'b3IIpHeTO KaTO 3arrnaxa H MO)Ke ,n:a 3aCHJIH CorrpOTHBaTa Ha ,n:pyrH5l.

IlpuMepu:

,,Il(oM He MO)KeM ,n:a ·H3Jie3eM HaBpeMe, me ce HaJIO)KH ,n:a TporHa 6e3 Te6".

,,AKO rrpO)J,'bJI)KaBallI )J,a MH roBopmu TaKa, IT(e CH TporHa. III;e fOBOpHM rraK yTpe".

IIIecTTe cTirrKH Ha ce6eyTB'bp)K,n:aBamaTa peaKUH5I ca HJIIOCTpHpaHH or,n:ony:

)J;)KHllH HCKa IIOJIOBHH qac CIIOKOHCTBHe H THIIlirna, ,[(OKaTO ce 3aHHMaBa c penaKc.aUH5I.
C'brtpyrnT H: <DpaHK HMa HaBHKa ,n:a 5I rrpeKoCBa c BonpocH H ,n:pyrH MaHeBpH 3a rrpHBJIIItraHe ']
Ha BHHMaHHeTO Il. Ilpe,n:H )J,a fOBOpII c Hero, T5I OIIIICBa ce6eyTBop)K)J,aBarn;aTa CH peaKUH5I,
KaKTO cne,n:Ba:
1. Ilpe4eHeme npaeama cu. J
,,II~rnM rrpaBO )J,a OCTaHa HacaMe CoC ce6e CH".
TX,,
,,xJ..MaM rrpaBo ,n:a y,n:oBneTBOp5I HY)K):(aTa cII OT penaKcauirn " .

,,I1MaM npaBO )J,a llCKaM OT Corrpyra MH ,n:a yBaJKaBa IIOTpe6HOCTHTe MH".

 CEEEYTB'hPJKJ{ABAHE 317

2. Onpede.rzeme epeMe.
,,KoraTo <I>paHK ce rrpn6epe OT pa6oTa ,n;oBet.repa, II(e ro rrorrnTaM ,n;ami MO)l(eM ,n:a
) ,.
ce,n:HeM n ,n:a o6co,n;HM T03H rrpo6neM. AKo ,n;oBet.Iepa He MY e y,n:o6Ho, m:e onpe,n;e-
- JIHM Kora ,n:a ro HarrpaBHM rrpe3 CJie,n;BalI(HTe H5IKOJIKO ,D;HH".

_; -;: ·,~{~: -3. Onuweme npo6.rzeMa om 2.rzedHa mol/Ka Ha nocAeocmeuJima.

-; - ,! l ; ~- :" -

: : ,,H5IKOJIKO rlbTH TH Ka3BaM, qe HMaM HY)K,D;a OT IIOJIOBHH qac penaKCaU:H5I BCeKH ,n:eH

HapylllaBa KOHI(eHTpau:mITa Mil ll IIO,D;KOIIaBa Ba)KHa qacT OT M05ITa rrporpaMa 3a

OBJia,U:HBaHe Ha TpeBmKHOCTTa".

-~J_.,~; _4. Jf3pa3eme '-lyscmsama cu.

L
,,5I,n:ocBaM ce, KOraTO Me pa3celiBaT. l13IIllTBaM fH5IB, KOraTO He yBa)KaBalll rrpaBOTO
-· ,-, MH ,n:a OT,U:eJI5IM BpeMe 3a peJiaKCaU:H5I".

'·= )I(5. Omnpaeeme ucKaHemo cu.

f~_-:,i;.~f.~~tS;:r.1:·: ,,EHX HCKaJia ,n:a He Me rrpeKbCBalli, KOraTO BpaTarn e 3aTBopeHa, OCBeH B HeOTJIQ)KHH cny-
L
1t:1~: 6. ;::~~::c:::~:::~::70:a::~;:;:a:ae:o:::H:0::;:::::::6:~eKH AeH''.
_. ;~~\'.- ~ - ,,AKO yBa)KaBalli IIOTpe6HOCTTa Mil OT ycaMOTeHIIe, II(e CbM MHOfO rro-crroco6Ha ,n:a
-~b:- _
--_ rrpeKapaM H3BeCTHO BpeMe c Te6 cne,n; TOBa H II(e fr:s,na ,naneq rro-rrpH5ITHa KOMIIaHH5I" . .
:ff.7 · - .
·:;;);:~ - -

);/)llap1>H HcKana rrpmITemIT li ):'()KHM ,na li rroMorHe ,na Bb3CTaHoBn crroco6HocTTa CH

.~~.(rnoqmpa no M:a rncTpanaTa H rro-ToqHo ,na 5I rrpH,npy)KaBa no BpeMe Ha e,n:HoqacoBH5I
·~foirreBTHqeH
:-_-.-
"'.'/"·
ceaHC BC5IKa C1>60Ta. B rrpOJJ:bJI)KeHHe Ha IDIKOJIKO Meceu:a T5I He CMeeJia ,n:a
"9)IOMOJIH
·.- -
3a TOBa 3apa,n:H fOJI5IMOTO MY HaTOBapBaHe B pa6oTaTa.
:~;:: -:

~:t IIpe4eHeme npaeama cu.

L
t1.::-. :
{!~~t-: ,,A3 HMaM rrpaBOTO ,na IIOMOJI5I ):'()!(HM ,na MH IIOMOfHe, BnrrpeKH qe e MHOro 3aer".

;~~).
l · . . . -. --
Onpede.rzeme BpeMe.
. ~.. ·.)

,,Ta3H Cb60Ta cyTpHHTa :w;e ro IIOIIHTaM )J;aJill HI\-fa BpeMe ,na o6C1>JJ:HM HY)l(JJ:aTa
MM OT HeroBaTa IIOMOIJJ;. AKO MOMeHTbT He e rro,rtxo,n5IIU:, II(e ce yroBOpHM 3a ,n:pyro
BpeMe, y,n:o6Ho H 3a ,U:BaMa HH".

rt-~3- ~ Onuweme npo6.rzeMHama cumya4uR om 2Ae0Ha mol/Ka Ha nocAeocmBu11ma.

~~'.~ : ,,M05IT Harrpe,n:1>K B rrpeo,n:OJI5IBaHeTO Ha CTpaxa MH OT rnoqmpaHe ITO MarHCTpaJIH e
r~-c 6aBeH. Tpy,n:Ho MH e ,n:a HaMep5I H5IKOH, KOHTO ,na H,D;Ba c MeH B Cb60THTe, a TOBa e
_. - Hali:-y,n:o6HoTo BpeMe ,n:a ce yrrpa)l(H5IBaM. 3a .n:a rrocnirHa narrpe,n:oK Ha T03H erarr,
- HMaM HY)KJJ:a HHKoli .n:a Me rrpH,n:py)l(aBa, BnrrpeKH qe no-HaTaTbK II(e Mora ,n:a ce yn-
pa:JKH5IBaM H caMa".

;/ LihpaJeme '-lyBcmeama cu.

,;qYBCTBaM ce MHOro orqa5IHa, qe IDIMaM MHOfO Bb3MO)l(HOCTH .n:a ce. yrrpa)KH5IBaM ,n:a
nrocpHpaM no ManicTpanara. MHoro CbM pa3oqapoBaHa OT TeMrra Ha Harrpe,n:1>Ka en".
·t..-
318 E,[(M'I:>H,[( EOPH /{A CE C!lPABlfM C TPEBOJKHOCTTA JI <POEHJiTE

5. OmnpaBeme Jt.t0JZ6ama.
,,Bax HCKana ,na Me rrp11,npy)KaBarn, ,noKaro ce yrrpa)KH5IBaM .n;a rnoqn1paM rro Ma-
rucrpaJiara 3a rro e.n;HH Y:ac BCHKa c"h6ora. III:e cbM TH MHoro 6Jiaro.n;apHa, aKo MH
rroMor·Hern".

6. Ilocol/eme noc_rzeocmBuRma om 110;1yiwaaHemo Ha compyOHur-tecnwo.

,,C11rypHa CbM, 11e aKo MH rroMornelli c reparreBTH1IHHTe ceaHcH, me ycrre5I rro-fr1 p.
30 ,D;a IIpeO,D;OJie5I cpo6H5ITa CH OT MarHCTpaJIHTe . .W:e 6b,n;e l.Iy,D;eCHO, aKO Beqe He cc
HaJiara .n;a Te MOJI5I .n;a Me OTKapBarn ,n:o Mecrara, .n;o KOHTO ce CTHra caMo no Maruc-
Tpamne".

YnpalKHeHHe: pa3er11aaHe Ha ce6e\fTBbp>KAaBauta peaKL(HSJ

Cera e Barn pe.n;.
I fa6epere e,n;Ha OT rrpo6JieMHHTe CHTyaU:H.H, KOHTO Belfe .n;ecpHH.Hpaxre, .H OII.HllieTe CC·
6eyTwsp)K,n:aBarn:ara CH. peaKU:H5I Karo cne,nBare IllecrTe CTbIIKH, 011epTamr rope. EHxrc
MOrJIM .n;a HarrpaBHTe KOII.H5I Ha TOBa yrrpa)KHeHHe, rrpe,n;H .n;a r o IIOIIbJIHHTe. (AKO llM<nc
HY)K,D;a OT IIOBelfe M5ICTO, .H3IIOmBaiire OT,UeJieH J1HCT.)

1. Ilpe4eHeme npa8ama cu.

2. OnpeOeJLeme BpeMemo.

3. Onuweme npo6AeMHama cumya4uR om 2JLeOHa molJKa 1-ta nocJLeOcmBu.Rma.

4. fl3pa3eme lJyBcmeama cu.

5. Omnpaeeme MOA6ama cu.

. 80
6. Ilocoqeme nocJZeocmeu.Rma om no.rzyitaBaHemo (uJLu JLuncama) Ha compyo1-tui1ecm ·
~ •,j,,'.
: ' ~~;~~\ ~~~ :.: ~- .

'E !{ (fJIABA 13 CEEEYTB'hPJK/{ABAHE 319

~· ·l~:~;~~r
. ·~1'.'i~~;t:.:~ Cne,n: KaTo oruuueTe rro,n:po6Ho ce6eyTBop)K,n:aBa11(aTa cH peaKIJJUI Ha rrpo6neMHaTa
:~ ....:0r~uryau:m1, rn:e 3a6eJie)KHTe, tre ce tryBCTBaTe rro-rro,n:roTBeHH H yBepeHH, KoraTo ce H3rrpa-
a-
,: :~'~!ft~~re rrpe,n: Ta3H CHTyaumr B peanmrn )KlfBOT. MeTO.[(HtrHOTO orrHcBaHe Ha ce6eyTBbp)K.na-
'--
.· -~~\iJ;amara BH peaKumr e oco6eHo rrone3Ho B rrpol(eca Ha ycB05IBaHe Ha ce6eyrsop)K.nanaru;o
'~ ·'.<k'k:/'!:
- z~~·R6~e,[(eHHe.
·
lIO-KoCHO, cne,n: KaTO ,n:o6HeTe ,UOCTaTotIHO BCIJJ:HHa, MO)Ke ,n:a He BH ce HaJiara
: ~···.'.',,aceKH rroT ,n:a orrHcBaTe rrpe,n:BapHTeJIHo peaKU:H5ITa cH. Ho fiHKora He e nollla H,n:eJI .na rro,n:-
)- . fb~BHTe
...,; 1•··. ~
peaKI(H5ITa CH, aKo 3anoroT e roJI5IM. A,n:noKaTHTe pe,n:oBHO ro rrpaB5IT, Tbll KaTo
f <. _.. , b6f!~HOBeHO OTCT05IBaT rrpaBaTa Ha KJIHeHTHTe CH B peIIIaBaIJJ:H CHTyaU:HH.
(-~~::~4£/t;H HaKpa5I, Ba)I(Ha MC:JICOUHHG cmonKa MC)KJJ:Y OIIHCBaHeTO Ha ce6eyTBbp)f<,UaBa11(aTa
:.~~]~~¥~_KUH5I H H3IIpaB5IHCTO rrpe,n: rrpo6JieMa B peaJ1HH5I )KHBOT e pa3U2pa8aHemo Ha peaKUH5ITa
: t~lQ'..:ppH5ITeJI HJIH TeparreBT. ToBa MO)Ke ,n:a 60,n:e 6e3l(eHeH HHCTpyMeHT 3a pa3BHBaHeTo Ha
. •-,~~'< ':c, J , , , . .

'. -~~~.'fj~~'_ep6anHHTe acrreKTH Ha ce6eyTBbp)K,n:aBaHeTo, orrHcaHH rro-paHo . B Ta3H rnaBa, n oru;e

·]~l:~~-.~{Z..~- ·,;_.. . .
::t~~;:tfo:Beqe me 3acHmI yBepeHOCTTa H tryBCTBOTO BH 3a IIO.[(fOTBCHOCT, KOraTO BH ce HaJIQ)KH
::~)'i>l:" ;:c
, :~}'r~a:· §e crrpamue c peanHaTa CHTyal(HJI. YcB05IBaHeTo Ha ce6eyTBop)K,n:asarn:H yMemrn, Bee
fi1~~-1~~.~j' ':=~"· -~-:~. .
'-- ; _-·"~t'.e.[(:Ho ,[(aJIH ce ocnmecTB5IBa· B KOHTCKCTa Ha IICHXOTepaI1H5I HJIH B KJiacHaTa CTa5I, pa3tIIHa
'_ \, }fi~irno Ha pa3HrpaBaHeTo Ha ponH .
.L · £i~~.:·
r. ...
.
~~(4.~~(~t CnOHTaHHO ce6eynsbp)KJJlaBaHe
~ ' ~~~t~~~;:.·. . .
- ~z~'>;-~:t}[Jhs BCCKH,UHeBHeTO Bb3HHKBaT MHOro CHTyal(HH, KOHTO H3HCKBaT OT Bae CIIOHTaHHO
~ ;: ·:~§,eyrnnp)f<,UaBaHe. lliKOH IIYIIIH TOtIHO J(O Bae H TOBa BH rrpe-Y:H. lliKOH rrycKa CHJIHO My-
;
,
-·::~l-i::Ji;.:
~,:;- -,,-{)'~~·~:s ;_}_
<OraTO
. .
ce OIIHTBaTe ,n:a 3aCIIHTe. lliKoir 3aCTaBa npe,n: Bae Ha orraIIIKaTa. (MHoro OT
.
:::~;i~~-~!yauHHTe BbB BbITpOCHHKa ,,KaKoB e BaIIIH5IT CTHn" B HaL!aJIOTO Ha Ta3H rnaBa crra,gaT
~ - -- . ..
1..- ~i~fI~n KaTeropH5I.) KaKBO rrpaBHTe? ETo KaKBH cToITKH Tp5I6Ba ,n:a rrpe,n:npHeMeTe, 3a ,D;a
's?~UB°§.~BHTe CIIOHTaHHO ce6eyTBbp)KJ(aBaHe: -- .
~r~ ,~+:t··~.-

~:\:~~:i~- Ilpen;eHeTe npaBaTa CH. -,qeCTO me OC1>11(CCTB5IBaTe Ta3H CTbIIKa aBTOMaTHtIHO, 6e3
:~,;:<~ H3o6mo ,n:a ce 3aMHCJI5ITe. HapylllaBaHeTo Ha rrpasaTa BM e o-Y:eBH,n:Ho HJIH .nopu
;~tr-;~- - CKaH,n:aJIHO. ,[(pyr IIoT MO)Ke ,n:a ce HaJIO)KH ,n:a IIOMHCJIHTe KOC Ballle rrpaBO e 3acrpa-
-~(- IIICHO.
t~·~: ChnpaBeTe MoJI6aTa CH. Tosa e KAJOl./OBama crnnKa rrpH crroHTaHHOTO -ce6eyTBbp-
i:J:/ )I(,D',aBaHe. B MHoro cnytraH ce6eyTBop)K,n:aBall(aTa BM peaKIJ.H5I me ce CbCTOH caMo
~E OT Ta3H CTbIIKa. lliKOH HapyIIIaBa rrpaBaTa BM If Blfe rrpoCTO MY 3aJI;sasaTe - He-
r~·--.~~ ·.
;r~·~, :,[(BYCMHCJICHO - KaKBO HCKaTe HJIH He HCKaTe. KaKTO Bel.Je CIIOMeHaXMe, MO)KCTe .na
fi> 3aIIOl.JHCTe c .UYMH KaTo

,,EHx lf CKaJI ... "

,,llcKaM ·... "

,,II(e TH 60,n:a 6naro,n:apeH ... "

,,..611 JIH ... "

320 E,[(M'bH,[( EOPH J(A CE CIIPABHM C TPEBO)f{HOCTTA H cfJOEHlfTE

l13Ka3BaHeTO BH Tp5I6Ba ,IJ;a 6n,IJ;e

o KareropHqHo

Q Ilpocro H KOHKpeTHO

e Ee3 H3BHHeHH5I
o Ee3 KpHTHKH H o6BHHeHH5I
e BHHarH Mon6a, a He H3HCKBaHe
AKo qoBeKbT He ce OT30Be Be,IJ;Hara HJIH ce rrpecTpyBa, qe He BH qyBa, rrpocTo no 8 m0 .
peme MOJI6aTa CH. KoraTO ce o6pnmaTe KbM HeII03HaT, IIOBTap5IHeTO Ha MOJI6ara
BH CbC CilOKOeH TOH me BH IIOMOrHe ,IJ;a rronyqHTe )KeJiaHOTO IlOBeqe, OTKOJ1KOTO
fHCBbT HJIH arpeCHBHOCTTa. 1fa65IrBaiiTe CI10KOHHH5I TOH, aKO ce o6pnmaTe KMf
qJieH Ha CeMeHCTBOTO HJIH 6JIH3bK rrpH5ITeJI ( c H3KmoqeHHe Ha MaJIKHTe ,IJ;el(a).

3. Om1meTe npo6JieMa OT rne.n.Ha Toq1rn Ha rrocJie,n:cTBIUITa. Ta3H CTbIIKa He e 3aJJ.bJI·

)KHTeJrna, HO MmKe ,IJ;a 6n,IJ;e IlOJie3Ha rrpH CITOHTaHHOTO ce6eyTBbp)K,[.(aBaHe. AKo
ycell(are, qe qoBeKbT, KbM KOroTo ce o6pnmare, e 03a,n:aqeH or Mon6aTa BH, MOi!\c
,n:a MY o65ICHHTe 3amo rroBe,IJ;emteTo MY HMa He6narorrpH5ITHO Bb3,n:eilcTBHe Bbpxy
Bae. Bep05ITHO TOBa me rropo,II,H CbIIpHqacTHOCT OT HeroBa CTpa1-rn II me yBeJIJillll
Bepo5ITHOCTTa ,n;a ce OT30Be. ETo H5IKOJIKO rrpHMepa:

,,BcHqKH TYK, BKJIIOqHTCJIHO H a3, qaKaMe Ha orrarrIKa" (KaTO rrpemo,n:H5I KbM ,,EHXTC
mr ce Hape,n;nnn Ha orrarrIKaTa, aKo o6HqaTe?".

,,AnepnrqeH CbM KbM L(HrapeH ,[(HM" (KaTO rrpemo,n;mr KbM ,,EHXTe JIH rrynmmI Ila
,n:pyro M5ICTO? ")

4. lhpa3eTe qyBCTBaTa cII. AKo ce o6pnmaTe KbM Herro3HaT, c Kororo He )KenaeTe Jla
HMaTe IIOBeqe OTHOllieHH5I, 06HKHOBCHO MO)KeTe ,n;a rrporrycHeTe Ta3H CTbITKa. 1Ue ~
H3IIOJI3BaTe caMo aKo TOH He ce OT30Be, c;zeiJ Kama ere orrrpaBHJIH caMoyBepeHaTa
CH MOJI6a (HarrpHMep ,,Beqe ,II.Ba IlbTH BH Ka3aX, qe He rrp05IB5IBaM HHTepec KbM na·
nurn rrpo,nyKT H BHe rrpo,n:bJI)KaBaTe ,IJ;a ce orrnTBaTe ,n:a MH ro rrpo,n;a,n:eTe. HaHcr1rna
3arroqBaM ,na ce ,n:pa3H5I"). OT ,npyra cTpaHa, qecTo e ,n:o6pa H,[.(e5I ,n;a H3pa3HTe 4yo·
CTBaTa CH, KOraTo Tp5I6Ba ,n;a rrp05IBHTe CITOHTaHHO ce6eyTBbp)K,D:aBaHe crrp5IMQ Cb·
rrpyra CH, ,neL(aTa HJIH 6JIH3bK rrpH5ITeJI (,,HaHCTHHa CbM pa3oqapoBaH, qe He ce 063·
)];II, KaKTO o6ema" HJIH ,,TBnp,ne CbM yMopeHa, 3a ,n;a qHCT5I KyxH5ITa B MOMCHTa").

5. IIocotieTe rrocJie,n:cTBUHTa OT rronyqaBaHeTo (nm1 JIHIICaTa) Ha c'l>TPYAHIIqecrno. B

CHTyanm1 c HCII03HaTH Ta3H CTbIIKa o6HKHOBeHO He e Heo6xo,n;HMa. B pe,n;KH CJIY 4311 •
aKo H5IKOH yrropcTBa, MO)Ke ,na H36epeTe ,n;a rrocoqHre HeraTHBHHTe rrocne,ncTBn.st.
BbIIpeKH qe me BH 6n,ne Tpy,nHO ,na ro HarrpaBHTe TaKa, qe ,na He rrp03ByqH KaTO 33 ·
rmaxa (HarrpHMep ,,AKo rrpo,nbJI)KHTe ,n;a rrylIIHTe, MO)Ke ,n:a rronyqa rrpHCTnII Ha acr·
Ma"). Crrp5IMO qneHoBeTe Ha ceMeilcrnoTo II rrpmrTeJIHTe CH MO)KeTe ,n;a H3IIOJI3Barc
rrocoqBaHeTO Ha II03HTHBHHTe IIOCJIC,[(CTBIUI, 3a ,n:a rro,n:KpeIIHTe MOJI6ara Cll (,,A~O
CH JierHeIII rrpe,n;H oceM II IIOJIOBHHa, me TH rrpoqera IIpHKa3Ka"). *

* IlpeneqarnHo OT ,,TERRAP Program Manual" c pa3pewemreTo Ha kP ApTop E. Xap;::i:II.

 ' ./~;', if .
· ;~,«:\· fJIADA 13 CEEEYTB'DPJKJ{ABAHE 321
.}~~~rf:>. --------------------------------------
\t~rf'.1>»·
... ,,.•. ...·
Cnll.(HHaTa Ha CITOHTaHHOTO ce6eyTB1ip.>K,n:aBaHe e rrpOCTO .n:a omnpaGume UCKG!-lemo
.· 1~''N'.:~ cu no Bb3MO.>KHO HaH-rrpocT, KOHKpeTeH H HeJJ:BYCMJ:iCJ1eH J-:IalfHH. )J;amI Il.(e crroMeHeTe qyB-
. r °\f1Af:.~; CTBaTa CH H IlOCJ1e)J:CTBHJITa OT IlOBe)J:emreTO Ha )J:pynrn r.u;e 3aBHCH rrpe,IJ)1MHO OT CHTya1v1-
:
,_~ .\:t,. .. '1i:t'•" ~ ,_,. :.

;5~:¥';~~~ )!Ta. ITocoqeTe IlOCJie)J:CTBH5ITa, KOfaTO HCKaTe JJ:pynrnT .n:a ou:eHH rro-,r:i:o6pe IT03HU:H5ITa BH.
::~-:~i<:. lfapa3eTe qyBCTBaTa CH, Koraro )KeJTaeTe TOH .n:a pa36epe KaKBH CHJIHH eMOU:HH H3ITHTBaTe
. i:·~~.r~_,?f:~-~. :. ·.
~ ':~; . "'.' t OT TOBa, qe rrpaBH (HJIH He rrpaBH) Hemo.
i .' ..! ~ •. .
. ::;~ :.~ ...

Ynpa:JICHeHu.R 3a cnoHmaHHO ce6eymBap:>1CiJaeaHe

Uenra Ha cJie)J:HHTe yrrpa)KHeHH5I e )J:a BU ocHrypHT rrpaKTHKa B crroHTaHHOTO ce6eyr-

~:~)~np}KJJ:aBaHe. CHTyau:HHTe ca qecro cpemaHH H Bepo5ITHO ere ce c6nncKBaJIH c T5IX. Ballla-
~'.f~ - ~a,r:i:aqa e .n:a ITOffhJIHHTe rrpa3HOTO Msrcro enc ce6eyTBnp)KJJ:aBar.u;a peaKU:H5I. Cnr.u;o TaKa
.. _ . .
~;.: ·_,·

J{{ 6HXTe MOrJIH .n:a pa3Hrpaere Te3H CHTyauim c rrpH5ITCJI. ToBa r.u;e BH OCHrypH rrp5IK OI1HT
{~~aKTO c Bep6aJIHHTe, TaKa H c HeBep6aJ1HIITe acrreKTII Ha ce6eyTBbp)K,[(aBaLIJ:aTa KOMYHHKa-
·If.~,.t;/{:~.rr5I. ,[(oKaTO ce yrrpajKH5IBaTe, He 3a6paB5IllTe )J:a 3arra3HTe CITOKOHCTBHe.

,_
:·~~~~l:~. 1
· ~~::p:::ec ;~~~:: ~HH~Bc:~:::u~~~~1:::a:~e~1acnoTO, HO rronyqaBa-re cMeTKa 3a
~t~~t~;{' .
r~~ -_..

2. YroBap5Ire ce c rrpH5ITeJIKa )J:a ce pe.uyBaTe )J:a llloq)HpaTe JJ:O pa6orara CH. Bce1rn
IIbT, KOraTo BHe lllocp.rrpare, T5I HMa )J:a CBbpllrn HeLIJ:O Ha llbT 3a BKbll.(H. Koraro T5I
IIIocpnpa, He crmpare HHKn,n:e. BHe KaJBaTe
L

Koraro CH rrpHKa3BaTe c KOJierHTe, pa3roBOpbT BHHarH ce HaC01IBa KbM rra3apyBaHe.

IlnaHHpare rrapTH H rrpe,r:i:rroqHrare ,IJ;a H36erHeTe o6JiqaiiHHTe TeM.rr. BHe Ka3Bare

B 6aHKaTa ere. KacHepnT ITHTa ,,Ko:H e cne.n:Bar.u;mIT?" Barn pe,ri: e. )l{eHa, K05ITO e
,[(OlllJia cne.n: Bae, 3a5IB5IBa ,,A3". BHe Ka3BaTe
L
 .· ;·. . I
'"···· ·

322 E,nMrbH,n EOPH f{A CE CllPABHM C TPEBOJKHOCTTA H c/JOEHHTE

5. B03HTe ce B TaKCH H IT0,[(03Upare, qe IllOcpbOpbT MUHaBa no 3ao6UKOJieH Maprupyr.

Bue Ka3Bare

r
6. lTbTyBare B caMoner B or,n:eneHuero 3a Henylliaqu. qoBeKbT ,n:o Bae 3arra1rna U:Hrapa.
Bue Ka3Bare

7. B MHHanoro qecro ere HManu He6naronpmITHH peaKU:H~ Ha JieKapcTBa. Bawmn

JJeKap BH ,n:aBa peu:enra, 6e3 ,n:a Bll Ka)Ke KaKBH CTpai-rnqHJ1 ,n:eHCTBH5I ,n:a oqaKBaTe.
Bue Ka3BaTe

8. IIpo6Bare HOBH ,n:pexu.· IIpo,n:aBaqKaTa BM npMTUCKa ,n:a CH KYITHTe Hern;o, c Koern

H3rJie)K,n:are ner KHJiorpaMa no -Te)KKH. BHe Ka3BaTe

9. Hrpaere MHHH roncp c'hc c'hnpyra CH. He ce rrpe,n:cTaBHTe MHoro ·,n:o6pe, Ho ce 3a6a-
BJ15IBaTe. C'hrrpyr'hT BH rrocroHHHO BM rroyqaBa KaK ,n:a ro rrpaBMTe ,,KaKTO Tp516Ba".
Bne Ka3Bare

10. HacTpOirnH ere ce 3a crroKoilHa He,n:enH y ,n:oMa, rr'hpBaTa OT MHoro BpeMe. Po,n::aTe-
JJHTe BM ce o6a)K,n:aT ,n:a BH rroKaIDIT Ha rocTM. He BM ce xo,n:11. BHe Ka3BaTe

11. IIonyqaBaTe 6eJie)KKa, K05ITO Bil HHcpOpMHpa, qe ,n:eTeTo BM e rrpeXB'bpJieHO B Knaca

Ha yq:aTeJI, KOHTO e ll3BecTeH c HeKOMIIeTeHTHOCTTa CH. 06a)K,[(aTe ce Ha ,n::apeKTopa
H Ka3BaTe
 ,~,~!!JJ(
I S~ffi[JJABA 13 CEEEYTB'bP)f(f{ABAHE 323

1
·.•:.....
• ·,oitr>•
·. . ~.:_'·.' -.~
·•.:;·;···:··.·:·:·f·,·:.':. ·;. .,.·•.·_-·•. ._:·· ·. _
HHTepecyBa. BHe Ka3BaTe
12. Ha BpaTaTa BH 3BnHH LIOBeK, KOHTO HCKa ,n:a BH crreqemr 3a cB05ITa pemtrH5I. He BH

L 13. IIpirnTeJIKa BH MOJIH ;.:r:a rrorne,n:aTe ,n:eTeTo :H:, Ho BHe HMaTe ,n:pyrn rrnaHoBe 3a ,n:eH.sI.
Bne Ka3BaTe

14. qyBCTBaTe ce caMOTI:Ia H H3ocTaBeHa. CnrrpyrnT BH e B ,n:HeBHaTa II qeTe. Bne Ka3BaTe

4\1'}i'

;~1~~'. .15. ~:~::::;E::::~~~~~::;~:~~~:~:::::::=B=T~;;=a~~~:~;;r~~~~o~~

.::~·:~;·y::,:\·~.~-::·: :·.

..,'.fr.;·,.:.,.- .

16. Baum rrpH.sITeJIH ce oTfornaT 6e3 rroKaHa B 17 qaca. Beqe _e 19 H HcKaTe ,n:a cepBHpaTe
BeLiep.sI Ha ceMelicTBOTo CH. lliMaTe ,n:ocTaT'hqHo, 3a ,n:a BKmoqHTe H rocTHTe. BHe
Ka3BaTe

HayL1eTe ce Aa Ka3BaTe ,,He"

Ba)KeH acrreKT Ha ce6eyTBnp)K,n:aBaHeTo e crroco6HocTTa BH ,n:a Ka3BaTe ,,He" Ha Mon6n,
~~*.muo He )K~Jiaere ,n:a H3IInJIIDITe. Ka3Bai1KH -,,He", BHe nocmaBRme 2paHu4u rrpe,n: qy1K,n:11re
r r fr.oceraTeJICTBa Ha,n: BpeMeTO II eHeprmITa BI1, KOfaTO H3I1CKBaHH5ITa I1M ca B KOHCpJIHKT CnC
:~;_906crBeHHTe BH rroTpe6HoCTII 11 )KeJiaHI15I. C'hmo TaKa, BHe ere B C'hCTO.sIHne ,n:a ro rrpaBHTe,
{ 6e3 ,n:a I13IIHTBaTe LIYBCTBO 3a BHHa.
B IDIKOI1 CJiyqau, oco6eHO aKO CTaBa ,n:yMa 3a qoBeK, c KOfOTO He )!(eJiaeTe ,n:a KOHTaKTy-
it''BaTe,
o.-r~.
e .II:OCTaT'bqHo rrpOCTO ,[(a 3a5IBUTe mo6e3HO, HO TB'bp,n:o: ,,He, 6naro,n:ap5I" HJIH ,,He,
~:~ ~e Me UHTepecyBa". AKO ,n:pynrnT yrropCTBa, rrpOCTO IIOBTOpeTe OTKa3a CH CIIOKOHHO II 6e3
L
-r
324 E~MbH,[( EOPH /{A CE CIIPABJ1lvf C TPEBO)[{HOCTTA H f/JOEHHTE

,IJ;a ce H3BHH5IBaTe. AKO HCKaTe ..QYMHTe BH ,IJ;a np03ByqaT no-KaTeropwrno, MQ)KeTe .na 1)
rrorne.nHeTe qoBeKa rrpaBo B oqHTe, 2) neKo ,IJ;a ITOBHIIUiTe TOH H 3) .na HaTbpTHTe fl03Hl(H5{-
Ta CH ,,Ka3ax ,,He, 6naro.nap5I".
B MHOro .npyrn cnyqaH (II03HaTH, np1rnTem1 H 6J1H3KH) MO)I(e ,IJ;a HCKaTe ,IJ;a .na.nere
H5IKaKBO o65ICHemre 3a OTKa3a CH. TyK qecTo e OT ITOJ13a ,IJ;a cne,IJ;BaTe TpHCTbITKOBa npol(e·
,D;ypa:

1. IloTBbp,D;eTe, qe CTe qyJIH MOJ16aTa KaTO 5I ITOBTOpHTe.

2. 065IcHeTe rrpnq1rnaTa 3a OTKa3a CH.
3. Ka)I(eTe ,,He".
4. (He e 3a..Q'bmKHTeJIHa) AKo MO)KeTe, ,IJ;aiiTe .npyro npe,D;nmKeHHe, KoeTo .na y,n:oBJieT·
BOpH HY)K,IJ:IITe H Ha ,n:BaMa BH.

I-farroJI3Bai:JTe CTbnKa 4, caMo aKo necHo BmK,n:aTe HaqliH H ,n:BaMaTa ,IJ;a ocTaHeTe .no-
BOJ1HH.

IIpuMepu
,,3HaM, qe MHoro HcKarn .na ce cb6epeM ,n:oBeqepa (nomBop:HciJe1we). Ho a3 HMax
Te)KbK ,n:eH H ce qyBcrnaM H3TomeH (o6RcHeHue), TaKa qe ce Hanara me nporryc11a
Cb6HpaHeTO (omKa3). Mo)Ke J1H .n:a ce Cb6epeM H5IK05I .npyra Beqep Ta3H ce,n:MH[(a?"
(aJZmepHamUBHQ 803.MOJICflOCm)

,,Pa36pax, qe HMalli HyJK,n:a OT ITOMOI.U c rrpeMeCTBaHeTO (nom8op:>ICOCHUe). EHX HC-

KaJia .n:a TH rroMorHa, Ho o6er.uax Ha rrpH5ITeJ15I MH ,ri:a 3aMHHeM 3a yHKeH,n:a ( o6Jirne-
Hue ), 3aToBa H5IMa .n:a Mora (omKa3). Ha,IJ;5IBaM ce ,ri:a HaMepmn ·H5IKoii ,n:pyr".

06bpHeTe BHHMaHHe, qe B T03H npHMep )l(eHaTa He caMO IlOTBbpiK,IJ;aBa; qe e pa36pa-

na Hy)l(,n:ara Ha rrpHSITenKaTa cH, Ho Cbl.UO TaKa nocoqBa, qe for )l(enana ,n:a noMorHe, aKo
o6cT05ITencrBaTa forxa .n:pyrn:. I1oH5IKOra r.ue HCKare ,IJ;a rroKa)l(eTe Ha qoBeKa, qe npH .upyrn
o6CT05ITeJicTBa c fOTOBHOCT forxTe OTKJIHKHaJ1H Ha MOJ16ara My.
r
,,Pa36HpaM, qe 6H HCKaJI naK ,IJ;a H3JIH3alli c MeH (nomeop:>ICOCHUe). MHCJI5I, qe CH qy-
,IJ;eCeH qoBeK, HO MR ce CTpyBa, qe H5IMaMe MHOrO o6rn:H Hema, 3a .ua HMaMe Bp'b3Kll
( o6JlcHeH ue ), 3aToBa Tp5!6Ba ,IJ;a Ka)l(a ,,He" ( omKa3 )".

,,3HaM, qe HCKaIII .n:a ce rpH)l(a 3a ):.()l(OHH ,IJ;Hec (nom8op:>ICOeHue), HO HMaM H5IKOH

Ba)KH_H 3a,n:aqH (o6JicHeHue). 3aroBa He Mora ,IJ;a ro rne,ri:aM (omKa3)".

HMa JIH onpe.n:eneHH BHJJ:OBe c11ryan;HH, B KOHTO BH e Tpy,ri:Ho ):(a Ka3BaTe ,,He"? Hanpa-
BeTe CITHCbK Ha Te3li CYITyan;HH B npocTpaHCTBOTO OT.D:OJiy:
 }f~:i~· . .
i S;;;;:rJIABA 13 CEEEYTB'bPJKf{ABAHE 325

i -~{~iL. Cera B3eMeTe nrrcT xapTrrJI rr HamnneTe xrrrroTen1qeH ce6eyrnbp)K.lJ:aBall( oTroBop 3a

L i : '~~>. ;C.5IKa OT Te3H CHTyarunr, B KOHTO Ka3BaTe ,,He", CJie,n:BaHKH ropHaTa TpHCTbIIKOBa rrpo~e-
/· : ·~~~f:~~;hypa. ·
·J:;~H :X Cne,n:mne rrpe,n:;IO)Kemur cb~o MoraT ,n:a BH rroMorHaT ,n:a Ka3BaTe ,,He" (a,n:arrnrpaHo OT
~·1tf''~~HTaTa ,, When Anger Hurts" Ha Mano MaKKHH, ilHTbp P o,n:)R'.bpc H ,n:)R'.y,n:HT MaKKHli):
.: ~fi~~~{:~ .~ . .
.t~i~;~}y 1. He 6op3aume. AKo cTe oT xopara, Ha KOHTO HM e TPYJJ:HO ,n:a Ka3BaT ,,He", ,n:ai1Te CH
..~_..i,.:<-;t,~. -::~ .
' i.!~~tJ~~'-_ . BpeMe ,n:a IIOMHCJIHTe H ,n:a CH H35ICHHTe KaKBO HCKaTe ,n:a Ka)l(eTe, rrpe;:i:H ;:i:a OTfOBO-
'} ;:~jf·~'/ . pHTe Ha orrrpaBeHaTa BH MOJI6a (HarrpHMep ,,:w;e TH OTfOBOp.51 ,n:o Kpa5I Ha ce,n:MH~a-
~ .;·"'l~~r;t:
" .
;
· ~./}tr..:; ·' 2
_.,
..-
, Ta" mrn ,,IJJ:e TH ce o6a,n:5I yTpe cyTpHHTa ,n:a TH Ka)Ka").

....~>,.%;:{'.~;
. :_
2. He npeKaflReaume c u1euHeHumna. KoraTo ce H3BHH5IBaTe Ha ,n:pyrHTe 3a OTKa3a
~,1'·:, ;- · ~ ·

. )}~'[~}~;';" CH, BHe HM H3rrpa~aTe rrocnaHHeTO, qe ,,He CTe CHrypHH", qe co6CTBeHHTe BH HY)l(JJ:H
·, ,·_. . - .
~.·.f-· ~-:c.~~~ :-

~ .!}~~f~}j;'i . · ·
~J~U.f. ~·.
:~1J~~y~~§_:-,·,· ·
;·~;{\\;;:.>,::"- .
, ...-:. ~, .: >i·.~:4 .~
ca Cbll(O TOJIKOBa .Ba)KHH Ka To TeXHHTe. ToBa HM rro3BOJI5IBa ,n:a yrrpa)R'.HSIBaT HaTH CK
Bbpxy Bae ,n:a ce Cbo6pa3HTe c )R'.eJiaHHSITa HM. B H.5IKOll cnyqau MO)l(e ,n:opH ,n:a ce
OI1llTaT ,n:a rrpe,n:H3BHKaT y Bae qyBCTBO 3a BllHa, 3a ,n:a rronyqaT )KeJiaHOTO, llJIH ,n:a BH
..,.· : ••,. ·, . -
HaKapaT ,,;:i;a HM ce peBam1rnpaTe" 3a OTKa3a CH.

·:.~;1iI;,H:j .3, Eaoeme KOHKpemHu. Ba)KHO e ,n:a 6n,n:eTe cbBCeM KOHKpeTHH, KoraTo 3a5IB5IBaTe KaK-
}.i~Mh>:· BO ~e HarrpaBHTe HJIH H5IMa ,n:a HarrpaBHTe. HarrpHMep: ,,McKaM ,n:a TH I10MOrHa c
~%~{~;/{:'. rrpeMecrnaHero, Ho 3apa,n:H rrpo6neMHTe c rnp6a Mora ,n:a HOC.51 caMo JieKH He~a"
. ~)7~%~;~:~i(:· .. HJIH ,,Mora ,n:a Te 3aKapaM ,n:o pa6oTaTa, Ho caMo aKo ce cpemHeM ,n:o 8.30 qaca" .
.~~i~f{t~:~~~ .:.~.; .
:Jjtf'!Y;~~: A~ H1noJZ1eaume ce6eymBop:>K:Oaeau1 eJuK Ha mRJZomo. HerrpeMeHHO 3acTaHeTe rrpa-
; ~~~~~fJ~;~); :. BO rrpe,n: lIOBeKa, C KOfOTO fOBOpHTe, H I10,[(JJ:bp)l(aihe oqeH KOHTaKT. roBOpeTe CITO-
~ -'~i~~-f~-::::: KOHHO H TBbp;:i;o. He rrpo5IB5IBai1Te eMo~uoHaJIHOCT.
, ...
~~~r~·:~:)·: ~ :~ ·. ~~

L .~~r./·,.,.}i;~{ 5. BHuMaeail.me 1a l/yecmeo Ha euHa. Mo)R'.e ;:i:a ycenne HMrrync ;:i:a HarrpaBuTe Heu10
.: :,:%~)~:.. ~ opyzo 3a l{OBeKa, cne,n: KaTO CTe OTXBbpJIHJIH Mon6aTa My. He 6bp3ai1Te ,n:a MY ro
;~~!{~/~ -rrpe,n:narare. YBepeTe ce, qe rrpe,n:no)KeHHeTo BH ce JJ:bJI)l(H Ha HCKpe1-10 )l(eJiaHHe, a He
. Ha qyBCTBO 3a BHHa. II(e CTe OBJia,n:enH HaIIbJIHO yMeHlleTO ;:i:a Ka3BaTe ,,He", KoraTO
CTHrHeTe ,n:o MOMCHTa, KOraTO me ro rrpaBHTe, 6e3 ,n:a ce qyBCTBaTe BHHOBHH.

«: ·~i!:.·-0606~eH11e Ha 3aAa'4HTe
;~= .:·

:1'.~t;::,; . . .
~b~~- , :~e6eyTBbp)R'.,n:aBaHeTo me BH I103BOJIH ;:i:a rronyqaBaTe IIOBeqe OT )KeJiaHOTO ll ,n:a CBe,n:e-
~~A? MHHllMYM pa3oqapoBaHHeTo H Hero,n:yBaHlleTo BbB Bpb3KllTe c po,n:HTeJIH, ceMelicTBO
~P:H5ITeJIH.
. .. "f•; f .\.. '
m:e BH IIOMOrHe Cbll(O ,n:a rroeMaTe IIOBeqe pMCKOBe, ;:i:a llCKaTe I10Beqe OT )KH-
o;~, 33CHJIBaHKH HC33BHCHMOCTTa H caMoqyBCTBHCTO BH. . .
A~o ce6eyTBbp)R'.,n:aBaHeTo H3HCKBa npaKmuKa. KoraTo 3a rrbpBn IIbT ce orruTaTe ,n:a ce
p)I(uTe ce6eyTBbp)R'.;:i;aBamo c 6nH3KHTe u rrpH5ITeJillTe cu, oqaKBai1Te ,n:a ce qyBcTBaTe
1,_9BKO. QqaKBaihe Cbll(O Te ,n:a He MOfaT ;:i:a pa36epaT KaKBO rrpaBllTe H ;:i:a ce o6HJJ:5IT.
('t?-:?65ICHHTe no Bb3MO)R'.HO Ha:H:-,n:o6pH5I Haqirn H HM ;:i:a;:i:eTe BpeMe ,n:a CBHKHaT c HOBOTO
f5.,.il !<?Be,n:eHHe, MO)R'.e ,n:a OCTaHeTe rrpH5ITHO H3HeHa,IJ:aHH, KoraTo 3arroqHaT ,n:a BH yBa)l(aBaT
~·JlP5IMOTaTa H HCKpeHOCTTa.
~p::.-
 . ·<:y J

326 E,D:M'bHJJ: EOPH /{A CE CIIPABHM C TPEBO)J(J-IOCTTA H cfJOEJilf]}:

3a ,n:a H3BJieqere Hail-roJIHMa rroma or ra3H rnaBa, rrpe,D:;rnraM Bil ,n:a HarrpaBine cne
HOTO: :i-

1. il,n:eHTHcPHI.Uipailre ,IJ;OMIIHaHTHH5I CH IIOBe,n:effqecKH CTHJI (noKopeH, arpec1rne1

i,
rracHBHo-arpecnBeH, MaHmrynaropcKu mrn ce6eyrB1>p:>K,n:aBaLl() Karo CH 3a,IJ,a.nere
B'hrrpoca KaK 6Hxre peanipanH Ha BCHKa or rpH,n:ecerTe cHryan;Hn, rrocoqem1
818
B'hrrpocHIIKa KaKaB e BawuRm cinwz?

2. I13JicHere CH B KOH cinyau:uu H c Kon x.opa HCKaTe ,[(a ce ,n:np)KHTe rro-ce6eyra-bp·

:>K,n:aBalI.(o Karo rrorr'hnHure Banpoc1-tuKa Ja ce6eymBap:J1coaBaHemo.
3. HarrpaBere KOIIHe Ha Xapmama Ha JZUltf-lume npaBa II ro 3anerrere Ha BH,n:Ho MHcro.
ITpoqerere ro HJIKOJIKO IIbTH, ,n:oKaro ce 3arro3Haere ,n:o_6pe c BCHLIKM ll36poeHu rrpana.
4. ll,n:eHTHcP_III(Hpailre ,n:Be unu rpu rrpo6neMHH curyal(MH, B KOHTO 6uxre HCKaJIH .Lla
ce ,[(bp)KIITe rro-ce6eyrnnp:>K,n:aBalI.(o. Orrm11ere rH B yrrpa:>KHeHHero ,,M,n:eHrHcpHUH·
paHe Ha rrpo6neMHHTe BU c:rrryau:uu". HeKa OIIHCaHH51Ta Bil 61>,n:aT KOHKpeTHH Karo
IIOCOt.fIITe KOU yqacrna, K02a ce pa3BHBa ,n:eHCTBllCTO, KaKBO Bil rrpHTeCH5IBa, Ka>\
o6nKHOBeao foixre pean1pam1, cmpaxoBeme Bil no orHomeHHe Ha ce6eyrnnpjf(Jla·
BaHero II HaKpa5I rrpaKrwrecKara Bil 'l/Cfl.

5. OrrHmere ce6eyrBbp:>K,[(aBa11(ara cu peaKI(HJI Ha BC5!Ka OT rrpo6neMHHTe curyaum1.

OrrucaHIIero rp5!6Ba ,n:a BKJIIOqBa mecrre CT'hIIKH, H36poeHH B yrrpa:>KHeHuero ,,Pa3·
BHBaHe Ha ce6eyrBnp)K,[(aBalI.(a peaKI(H5I".
-· 6. 3arro3Haiire ce ,n:o6pe c HacoKnre 3a ce6eyTBbp)K,IJ;aBaLl(HTe peaKI(HH: ce6eyrn1,p ·
:>K,IJ;aBalI.(O HeBep6aJIHO ITOBe,n:eHne, rrpocrora Ha MOJI6ara, KOHKpeTHOCT, fOBOpCTC
B II1>pBO JIIII(e, Bb3pa35IBalire cpelI.(y IIOBe,[(eHuero (a He cpew,y JIHt.fHOCTTa), HC cc
. ll3BHH~rnailre 3a ce6eyTBbp:>K,[(aBalI.(OTO CH IIOBe,[(eHue ll orrrpaBJIHTe MOJI6H, a l!C
H3llCKBamrn.

7. Ilorne,r:i:Here HaCOKHTe 3a CIIOHTaHHOTO ce6eyTB1>p:>K,naBaHe M HarrpaBeTe ynpaJKHC·

Hll5!Ta.

8. Pa3Hrpaiire c rrpll5Iren IIJIH reparreBr ce6eyrB'hp:>K,r:i:aBam:ure CM peaKUMM Ha npo·

6neMHure cHryau:uu u/unu yrrpa)KHemrnra 3a crroHTaHHO ce6eyrB'hp:>K,r:i:aBaHe.
9. Ilperne,r:i:alire pa3,r:i:ena ,,Hayqere ce ,r:i:a Ka3Bare ,,He" M - c rrpM5ITeJI HJIM repanear
- pa3urpaiire OTKa3HTe CH Ha Hepa3yMHH MOJI6M.
10. BH)KTe KHiffHTe B ,r:i:orr'hJIHurenHara mITeparypa (,, YMeHHJI :fa ce6eyTB'hp)K,[(aBaHe")
3a rro-rro,n:po6Ho pa3rJie)K,[(aHe Ha reMara. AKo_M3IIMTBaTe Hy:>K,na ,r:i:a rrornpcHre .no·
IIbJIHHTeJIHa IIOMOII.(, II.(e OTKpuere, qe IIOBet.feTO KOJie:>KM ll BMCIIIM yt.mmnua npe:i·
narar o6pa3oBaTeJIHH- rrporpaMn 3a B1>3pa.crHu 3a pa3BHBaHero Ha ce6eyrB'hpiK.rl 3·
BaLl(O IIOBe,[(eHue.
~ie·
11. l13IIOJI3Barrre KHHfHTe B ,[(OIIbJIHHTeJIHaTa mneparypa (,,KoMyHMKal(MOHHII J ..
cc-
HM5I") HJIH ce 3amnnere B Kypc, rrocl3ereH Ha o6rn,yBaHero, 3a ,r:i:a 3aTB1>p,[(HTe _
eyTBbp)K,[(aBalI.(OTO CH IIOBe,r:i:emre c ,r:i:pyru Ba)KHJi Me)KJJ:YJIMt.fHOCTHM yMeHIUI KUTO
cnymaHero, ce6epa3KpHBaHero, rrperoBopure u raI<a HaraT'hK.
 CEEEYTB'bPJKJ(ABAHE 327
~{:~ .

"\Aonb11H1t1Te11Ha J1 ViTeparypa

I{.

,__I
B¥~ti, Robert E., and Michael Emmons. Your Perfect Right. Revised edition. San Luis
t"obispo, Calif.: Impact Press, 1974.
~· t ••~• •

L '. er, Sharon, and Gordon Bower. Asserting Yourself. Reading, Mass.: Addison-Wesley,
>1976.
t

·i is, Martha, Elizabeth Robbins Eshelman, and Matthew McKay. The Relaxation &
.L :~_$.tress Reduction Workbook. Fifth edition. Oakland, Calif.: New Harbinger Publications,
_~i:,i 2ooo-
:fr' ·-- .
f-.~sterheim, Herbert, and Jean Baer. Don't Say Yes When You Want to Say No. New York:
(_)
.- '"~~~avid McKay, 1975.
~
J~ay, Matthew, Peter Rogers, and Judith McKay. When Anger Hurts. Second edition.
~.o·akland, Calif.: New Harbinger Publications, 2003.

. ·,__
I
mMt Manuel J. When I Say No, I Feel Guilty. New York: The Dial Press, 1975. -
~ }.-~~~] ~ _. -

· .. / .George R./ and Peter Wyden. The Intimate Enemy. New York: William Morrow,
~J1969.
{/?·'('-' ·.· ·.

'.t~~r'-- Larry L. Listening Behavior. Englewood Cliffs, N.J.: Prentice-Hall, 1971.

:R¥,~:, ._ Roger, and William Ury. Getting to Yes: Negotiating Agreement without Giving In.
{:,~_oston: Houghton Mifflin, 1981.
r-· ~- -
Opper, Robert, and Jack L. Whitehead. Communication Concepts and Skills. New York:
:;. ffarper and Row, 1979.
~rd, Sidney M. The Transparent Self. Revised edition. New York: Van Nostrand
)~leinhold, 1971.
~~~~an, Mendel, and Marion Hardie. Resolving Family and Other Conflicts: Everybody
T~i~s. Santa Cruz, Calif.: Unity Press, 1981.
.~:ay, Matthew, Martha Davis, and Patrick Fanning.Messages: The Communication Skills
lJ.qqk. Second edition. Oakland, Calif.: New Harbinger Publications, 1995.
-~~hberg, G. I., and H. H. Caler. How to Read a Person Like a Book. New York: Pocket
. oaks, 1973.
\ .-,-
·.:;>
 f11ana 14
r
Ce6eyBa)KeHMe

Ce6eyBa)KeHHero e Haq1rn Ha MHCJieHe, ce6eycew:aHe H .n:eilcrn~e, Koliro rroKa3Ba, lfc

ce rrpHeMare H yBa)KaBaTe, .n:oBep5IBaTe ce Ha ce6e CH H CH B5IpBaTe. Koraro ce npueMarnc,
BHe ce OTHaCJITe CIIOKOHHO KaKTO KbM CHJIHHTe CH CTpaHH, TaKa 1I KbM cna6oCTHTe Cl!,
6e3 HeH)')KHa caMoKpHTHl{HOCT. KoraTo ce yea:>1caeame, BHe C'b3HaBaTe co6cTBeHoTo c11
.[(OCTOHHCTBO H 1(eHHOCT Karo HerroBTOpHMO l{QBeWKO CbW:eCTBO. 0THaCJITe ce KbM ce6c
CH ,n:o6pe, TOl{HO KaKTO 6HXTe ce OTHaCJIJIH KbM .n:pyr qoBeK, KOfOTO yBa)KaBaTe~ J(08epuc·
mo B ce6e cu 03HaqaBa, qe .n:elicrnrrnTa H 11yBCTBara BH ca ,n:ocrnnqHo rrocne,n:oBaTemm,
3a .n:a C'b3.[(a.[(aT BbTperuHo ycew:aHe 3a rrp H eMCTBeHOCT H CbrJiacyBaHOCT He3aBHCHMO OT
. ,[(a 8Rp8aut B ce6e Cl!
rrpoMeHHTe H rrpe.[(1I3BHKaTeJICTBaTa BbB BbHlllHHTe o6cT05ITeJICTBa_
03HaqaBa ,n:a t.iyBCT Baru, qe 3aCJ1y)KaBaru xy6aBHTe Hema B )KHBOTa . 03HaqaBa CbIUO ,n:a Cll
y6e.n:eH, t.ie MO)Kelll ,n:a y,noBnerBopnlll CbKpoBemne CH rrorpe6HoCTH, crpeMe>KH n ~ernt.
3a .n:a rronyqHTe rrpe.n:cTaBa 3a HHBOTO Ha ce6eyBa)KeH1IeTO CH, 110M1ICJieTe 3a H5IKOH (11Jill
CH rrpe,n:cTaBeTe KaKBO 6H fomo ,na II03HaBaTe H5IKOH), KOfOTO HQ!l'bJlHO rrpHeMaTe H yna·
)KaBaTe, Ha KOfOTO ce .[(OBep5IBaTe u B KOfOTO B5IpBaTe. Cera CH 3a.n;aliTe BbIIpoca .[(O K3KB3
CTerreH HMaTe TaKOBa OTHOllleHHe KbM ce6e CH. Kb.[(e 6HxTe ce IIOCTaBHJIII Bbpxy cne.n;HaT~
cKana

MHoro HHCKO MHoro BHCOKO

ce6eyea)KeHHe~~~~~~~~~~~~~~~~~~~~~~~~~ce6eyBa)KeH11c
0 1 2 3 4 6 7 8 9 10

<DyH,n:aMeHranHara HCTIIHa 3a ce6eyBa)KeHHero e, qe ro Tp5I6Ba .n;a H.n:ea ome'bmpc.

Koraro ce6eyBa)KeHIIeTO e HHCKO, ,nec)!mJ;HTbT Cb3.[(aBa t.iyBCTBO 3a rrpa3HOTa II BIIe ce on·
IITBaTe ,[(a ro 3aIIbJ1HHTe qpe3 BKQIJqBaHe - qecTO IIMrryJICHBHO - B He11(0 BbHIIIHO, KOeTO Bll
33
ocIIrypJIBa BpeMeHHO ycew:aHe 3a y,noBJieTBopeHIIe II 3a.n;0Boncrno. Koraro )Kenamrero
3aIIbJ1BaHe Ha BbTpeIIIHaTa rrpa3HOTa qpe3 rrpliCB05IBaHe Ha Hew:o BbHlllHO CTaHe ortrn5IHO.
IIOBTapmu:o ce HJIH aBTOMaTIIl{HO, BHe ere pa3BHJ1H TaKa HapeqeHOTO npucmpacmflBGfll'.
H ali-o6:rri;o Ka3aHo, rrpIIcrpacTJIBaHeTo e rrpHB1)p3aHocr KbM Hew:o HJIH HJIKoli H3B"hH Bae.
Heo6xo,n:IIMO BR 3a Cb3.[(aBaHe Ha ycew:aHeTO 3a BbTpeWHO. y.[(OBJieTBOpeHIIe mrn o6neKiJe•
HIIe. qeCTO Ta3II rrpIIBbp3aHOCT 3aM eCTBa 3.[(paBOCJIOBHHTe qoBelliKH OTHOllleHII5I c npH"
crpacT5IBaHe KbM HJIKaKBO B.e:w:ecrno HJIH .n;eliHocr. Mo)Ke CbW:O .n:a 3aMecTH rpaiifroTO
t.iyBCTBO 3a BbTperuHa yBepeHOCT H CHJia c BpeMeHHO t.iyBCTBO 3a KOHTpOJI HJIH BJiacT.

328
L
 330 EL(M'bHL( EOPH f(A CE CIIPABHM C TPEBOJJ{JIOCTTA H cfJOElflfTE;

rro,n:Kperra. BTopmIT rrpe.ncTaB5I .neceT ycJIOBH5f, KOHTO crrope,n: MeH ca MHoro Ba)l(m1 3a He·
THHcKaTa 6JIH30CT. TpeTrrRT pa3,n:en rrpe,rmara ,n:HcKycM5f Ha Me)l(,n:ynrrqHoCTHMTe rpamnui.
Ha11rrqHeTo Ha rpaHrru:rr B'bB Bp'b3KHTe e )l(H3HeHo Ba)KHO KaKTO 3a 6Jirr30CTTa, TaKa
3
a :a
ce6eyBa)KemreTo. I1ocJie,n:Hrr5IT pa3.nen rro,n:qepTaBa KOJIKO e Ba)KHO ce6eyTB'bp)K,IJ:aBaaero
3a cepeyBa)l(em1eTo.

1
IacT III npe,n:cTaB5I qeTrrpM .norr'hJIHHTeJIHM acrrerna Ha ce6eyBa)KemreTo:

0 JfaqHo 6JiaronoJiyqrre II rrpe,n:cTaBa 3a T5IJIOTo

e EMou:rroHaJIHa ce6en35IBa

e BnTperneH MOHOJior II yTBbp)K,n:eHH5I 3a ce6eyBa)l(eHMe

Q JIHqHrr u:eJIH H qyBCTBO 3a peam:I3aU:H5I

B'hrrpeKH qe Te3II II'bTHl1(a KbM ce6eyBa)KeHHeTO ca pa3JIHqHH, BCHqKH Te MOraT .na cc

B'b3IIpMeMaT KaTo IIpO.[('bJI)l(eHHe Ha OCHOBHaTa M,[(e5I - rpH)KaTa 3a ce6e CM.

lfacr I: rpvama 3a ce6e crn1

rpM)KaTa 3a ce6e CM e OCHOBaTa, B'bpxy K05ITO rroqHBaT BCMqKM OCTaHaJIH IlJ?TMl1(a K'1M
ce6eyBa)KeHHeTo. Ee3 npHHU:HITHa 2omoBHocm II cnoco6Hocm ,n:a ce rpH)KHTe 3a ce6e err H
.na ce o6MqaTe, Tpy,n:Ho m:e rrocTrrrHeTe Jl:bJI6oKo HJIM TpaiiHo yce~aHe 3a co6cTBeHaTa cu
U:eHHOCT.

Mo)Ke 6M cTe HMaJIM KbCMeTa ,n:a rroJiyqMTe mo6oB, rrpHeMaHe II rpM)l(H OT po,n:HTemnc
CH II TOBa e C'b3,IJ:aJIO COJIH,IJ:Ha OCHOBa 3a ce6eyBa)KCHHeTO BM B 3peJIOCTTa. I1oHaCT05IIUCM
He lI3IlMTBaTe ,IJ:'bJI60KO BKOpeHeHo qyBCTBO 3a HeCMrypHOCT M IlbTSIT KbM ce6eyBa)KeHHCTO
BH Bep05ITHO me e npOCT M K'bC II m:e 6b,n:e CBbp3aH c MaJIKH rrpoMeHH B HarnacaTa, HaBH-
U:HTe M y6e)l(,IJ:eHM5ITa BM .. Ho 3a OHe3H, KOMTO HOC5IT B ce6e CM OTKOJienrna HeyBepeHOCT,
IlbT5IT KbM ce6eyBa)l(eHMeTo M3MCKBa pa3BMBaHe Ha crroco6HOCTTa ,n:a CM .na,n:aT OHOBa, OT
KOeTo po.nMTeJIMTe HM ca nr JIMIIIaBaJIM. JJ{e npeoiJo.rteeme iJerj5u4uma B MUHa.rtomo ca.Mo
Kama cmaHeme 006op poiJume.rt Ha ce6e CU.

HRKou npuituHu 1a flUCKomo ce6eyea:J1CeHue

KoM o6cT05ITeJicrna B ,n:eTCT~OTO MoraT ,n:a ,n:oBe,n:aT ,no T.JYBCTBO 3a HecnrypHOCT mrn l
Hea,n:eKBaTHOCT KaTO Bb3pacTeH?

1. IlpeKoMepHO KpHTHqHif pO,[(HTeJIH

t·

AKO pO,D:MTeJIHTe BM ITOCT05IHHO ca BM KpHTMKyBamI MJIH ca I10CTaB5IJIH HCBb3MO)l(HO

·
BMCOKM CTaH,n:apTM 3a IlOBe,n:eHMe, TOBa MO)Ke .na e rropo,n:HJio y Bae qyBCTBO 3a BMHa -
3a
'
Il
TOBa, qe H5IKaK CH HMKOra H5IMa .na 6n,n:eTe ,,.[(OCTaTbT.JHO ,n:o6pH". Ka TO Bb3pacreH
~e rrpO,D:bJI)l(IfTe .n;a ce CTpeMHTe KbM CbBbpIIIeHCTBO, ~a '.na rrpeo.n;oneeTe OTKOJieUJ·
HOTO T.JYBCTBO 3a MaJIOU:CHHOCT. Mo)l(e ,n:a MMaTe H CHnHa CKJIOHHOCT K'bM caMOKPH-
~J
TMqHQCT.
:(
(H ~
3"
T

,n:a npeo,n:oJieeTe CTapuTe qyBCTBa 3a ll30CTaBJ.rne qpe3 rrpeKOMepHa 3aBHCI1MOCT OT

[ ,n:a,n:eH qoBeK llJill ,r:i:pyru 3aBllCllMOCTll - OT xpaHa, HapKOTHU:H, pa6oTa HJHI BCJIKO
·Hema, KOeTO MaCKllpa 6oJIKaTa.

3.Po~HTeJicKa3JioynoTpe6a
<Du3uqecKaTa u ceKcyaJIHa 3JioynoTpe6a ca eKcTpeMHH ¢opMH. Te MOraT ,n:a rro-
po,n:JIT CJIO)!(Ha CMecuu:a OT t.J:YBCTBa, BKJIIOl.JllTeJIHO Hea,n:eKBaTHOCT, HecnrypHOCT,
JIHnca Ha ,n:oBepue, qyBCTBO 3a Birna n/nm1 JipocT. XopaTa, MaJITpeT11pam1 ¢11311qe-
CKH KaTO .n:eu:a, MO)Ke KaTO B'h3paCTHll ,n:a ce npeB'bpHaT B ITOCTOJIHHH )KepTBH HJIH
caMll ,n:a pa3BH5IT Bpa)K,n:e6Ho OTHOllleHHe K'hM )!(I1BOTa, MaJITpeTHpaHKH ;::i:pynne.
B1>3pacTHH~e - oco6eHo M'h)!(e - KOHTO ca 6mn1 o6eKT Ha ceKcyaJTHa 3noyrr0Tpe6a
KaTO .n:eu:a, IlOH5IKOra ll3pa35IBaT 5.IpOCTTa CH KaTO caMH I13HaCHJIBaT I1 MaJITpeTHpaT.
Mo)!(e c'hmo ,n:a HacoqaT rHeBa CH HaB'hTpe qpe3 ,n:'hn6oKo qyBcrno Ha HeHaBHCT K'h:i\I
ce6e CH II ycemaHe 3a Hea,n:eKBaTHOCT. )l{epTBHTe Ha 3noyn0Tpe6a B ,n:eTCTBOTO qec-
To II pa3fo1paeMO IIMaT TPYJJ:HOCTII c HHTHMHHTe Bp1>3KII B 3peJIHJI err )!(I1BOT. IloCTO-
; l\1 JIHHOTO Bep6aJIHO M3J1TpeTIIpaHe MO)!(e ,n:a HMa C'hmo TOJIKOBa rrary6HH pe3yJITaTH,
MaKap II He TaKa oi:reBll.IJ:Hll.
~l l

re HanocJie,r:i:'hK MHoro ce rrmne 3a B'h3,n:elicTBHeTo Ha po;::i:HTeJicKHJI anKoxoJIH3'hM Bbp-

'. M xy ,n:eu:aTa. XpomrqHaTa yrroTpe6a Ha aJIKOXOJI IIJIH HapKOTHU:H C'h3,n:aBa xaoT11qHa n
ro~
HeHa,n:e)!(,n:Ha ceMeliHa aTMoccpepa, B K05ITO Ha ,n:eTeTo MY~ TPYJJ:HO ,n:a pa3Bne ¢yH,n:a-
q- MeHTaJIHOTO qyBcTBo 3a .n:crnep11e HJIH c11rypHocT. Cnrr'hTCTBamoTo 0Tp111IaHe Ha rrpo-
T, 6JieMa, trecTo OT cTpaHa H Ha ,n:BaMaTa po,n:HTeJIH, yq11 ;::i:eTeTo ,n:a 0Tp11qa co6crnemne
Cl! tryBCTBa II 6oJIKa, CB'hp3aHII c IlOJIO)!(eHIIeTO B ceMeMCTBOTO. MHoro OT Te3II ,n:eua
II3paCTBaT c HIICKO ce6eyBa)KeHIIe l!JIII HeJICHO t.J:YBCTBO 3a co6crneHaTa CH HJJ;eHTHl.J-
HOCT. 3a :r.u:acTIIe B MOMeHTa HMa TepaneBTHl.JHH rpyrrH, KOHTO ITOMaraT Ha rropacHa-
JIHTe .n:eu:a Ha aJIKOXOJIHU:li ,r:i:a ce l!3JieeyBaT OT He6JiaronpHJITHHTe B'h3,n:eHCTBHJI Ha
MHHaJIOTO CH. A.Ko e,n:HHIDIT HJill H ,n:BaMaTa BH po,n:HTeJIH ca 6HJIH aJIKOXOJHU~H, 6IIXTe
MOfJIH ,n:a npotreTeTe cJie.D.HHTe KHHrII: ,,It Will Never Happen to Me" (ToBa HHKora
. H5IMa ,n:a MH ce cJiy~rn) OT Krray,n:m1 EJieK; ,,Adult Children of Alcoholicsc" (IIopac-
. ll ._
HaJIIITe .n:eu:a Ha aJIKOXOJIHU:H) OT ,[I;)!(aHeT BoliTm.'(; H ,,Recovery: A Guide for Adult
Children of Alcoholicsc" (Bb3CTaHomrnaHe: p'hKOBo,n:cTBO 3a nopacHaJIHTe ;::i:eu:a Ha
aJIKOXOJIIIU:H) OT Xnp61>pT rpaBIIU: H ,[I;)KyJIH bO)J.'hH. Mo)!(eTe C'bll\0 ;::i:a ce BKJIIOl.JHTe B
Tep_
a neBTIIqHa rpyrra 3a rropaCHaJIH .n.eu:a Ha a.JIKOXOJIHU:H BnB BaillHJI paHOH.

J ~:r~.s. Po~HTeJICKO npeHe6pe)KeHHe

H ~:;r: ·- T'h:H KaTo ca npeKaJieHo 3aeTH c'hc ce6e cH, pa6oTaTa CH IIJIH ;::i:pyrH rrpo6neMH, HJI-
KOII PO.D.lHeJIH rrpOCTO He oc11:ryp5IBaT Ha ,n:eu:aia CH a,n:eKBaTHO BHHMaHHe II rpH)!(H.
OcTaBeHH .n.a ce orrpaBJIT caMH, ,n:eu:aTa qecTo H3pacTBaT c qyBcTBO 3a Hec11rypHOCT,
MaJIOU:eHHO~T l!JIH caMoTa. KaTO B'h3paCTHH Te MO)!(e ,n:a ca CKJIOHHH ,n:a OTXB'hpmIT
mrn npeHe6pernaT co6CTBeHIITe CH I10Tpe6HOCTI!.
 ·. . ~
.,
332
'
•I
;

EJJ:M'bHJJ: EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA H c/JOEH11TE

~

6. PoJ.(ttTeJicKo OTXB'hpmrne

,lJ.opH ,[(a lliIMa cpH3lP-:IeCKO, ceKcyaJIHO HJIH nep6aJIHO MaJITpenipaHe, H5IKOH po~H­
TCJIH BHyruaBaT Ha ,[(e~aTa CH qyBCTBOTO, -qe ca He)KeJiaHH. ToBa TaKa rrary6Ho OT-
HOlIICHHe Kapa ,[(eTeTo ,[(a H3pacHe CbC C'hMHemie B rrpaBOTO CH Ha Cbll(eCTByBamrc.
TaK'hB qoBeK e CKJIOHeH K'hM ce6eoTXB'hpJIRHe HJIH caMopa3py1IIeHHe. XopaTa c rro-
,n:o6Ho MHHano Tp5!6Ba ,[(a ce HayqaT ,n:a ce o6HqaT :n ,IJ:a ce rpH)KaT 3a ce6e CH, aKo
HCKaT ,[(a rrpeO,[(OJie5IT OHOBa, KOeTo pO,[(HTCJIHTe HM He ca HM ,IJ:aJIH.

7. PoJ.(ttTeJicRa cBpnx1aRp1rna

IlpeKOMepHO 3aKpHJI5IHOTO ,[(eTe MO)Ke HHKOra ,IJ:a He ce HayqH ,n:a 60,n;e He3aBHCH-
MO H ,[(a B5IpBa Ha CBeTa H3BbH ceMeHCTBOTO. KaTO Bb3paCTHH Te3H xopa qecro
ce lIYBCTBaT HecHrypmI H ce CTpaxyBaT ,[(a ce OT,IJ:aJieqaT OT CHrypHH5I qoBeK HJHI
M5ICTO. AKo ce Hayq(lT ,n:a H,[(eHTHcpn:uHpaT co6cTBeHHTe CH rroTpe6HOCTH H ,n:a cc
rpH)KaT 3a YJJ:OBJiernop5IBaHeTo HM, CBpnX3aKpHJI5IHHTe HH,[(HBH,[(H MOraT ,[(a ,[(06mn
caMoyBepeHOCTTa ,[(a B0,[(5IT Cai\'fOCT05ITeJieH )KHBOT H ,n;a OTKpH5IT, qe CBeTbT He c
t:IaK TOJIKOBa orracHO M5ICTO.

8. IIpeKoMepHo rne1ene OT cTpaHa Ha pomneJIHTe

Pa3fJie3eHOTO ,[(eTe He II03HaBa OTKa3a Ha )KeJiaHH5ITa CH HJIH yMeCTHHTe rpaHHQH.

KaTO Bn3paCTHH Te3H xopa ca CKJIOHHif K'hM OTerqeHHe, JIHITCBa HM IIOCT05IHCTDO H
HM e TPYJJ:HO ,[(a ce 3axBa~aT n ,.o:a yrropcTBaT B co6cTBeHHTe CH HaqHHaHH5I. Te otr-
aKBaT CBeThT ,[(a ,[(OH,[(e rrpH DIX, BMeCTO ,[(a rroeMaT OTfOBOpHOCTTa 3a C'b3,[(aBaHeTO
Ha co6crneHH5I CH )KHBOT. ,lJ.oKaTO He 60,[(aT rOTOBH ,IJ:a rroeMaT OTfOBOpHOCT, Te311
xopa ce qyBcTBaT H3MaMeHH H MHOfO HeCHrypHH, 3am:oTO )KHBOTOT He rrpO,[('hJDKaBa
,[(a HM OCHryp5IBa OHOBa, KOeTO ca ce HayqHJIH ,IJ:a OliaKBaT B ,[(eTCTBOTO CH.

H5IK05I OT ropHHTe KaTeropHH H3rJie)K,n:a JIH rro,n:xoJJ:5lm:a 3a Bae?. IloBeqe OT e,[(Ha?

IlnpBoHat:IanHo MO)Ke ,[(a BH e TPYJJ:HO ,n:a H,[(eHTmpH:o;HpaTe rrpo6neMHTe OT M1rnan0To cu.
,lJ.eTCKHTe HH CITOMeHH qecTo ca M'bf'J15IBH H He5ICHH - oco6eHO KOraTO He UCKaMe ,[(a CH
CITOMH51Me KaKBO HaHcnrna ce e cnyqBano. i(eJITa Ha rrpHI10MH5IHeTO H H,[(eHTHcpH:UHpaHeTO
Ha OHOBa, KOeTO ce e CJiyqBaJIO B ,[(eTCTBOTO BH, He e ,[(a o6BHH51BaTe pO,[(HTeJIHTe CH. Haii-
Bep05ITHO Te ca HarrpaBHJIH Hai1-,n;o6poro, Ha KOeTo ca 6mrn crroco6HH rrpe,n;BH,[( JIHqmne
CH pecypcH, a Te MO)Ke ,n;a ca 6HJIH CHJIHO orpaHHqeHH B pe3yJITaT Ha JIHllieHH5l OT CTpaHa
Ha mexHume po,[(HTeJI:rr. IJ;enra Ha npnrroMH5IHeTo e ,n:a ce ocBo6ooume OT MHHaJIOTO en n
,n;a u32paoume FtaHoeo HacmORUfemo cu. CTapHTe ,,3arrHcH" HJIH Mo,n;en:rr, rroqHBai:..u:H Bbp·
xy CTpaxa, t:IYBCTBOTO 3a BHHa HJIH rHeBa, rn;e npO,[('hJI)KaBaT ,n:a ITO,[(KOITaBaT HaCT05IJ.UeTO
BH H Bpb3KHTe BH, ,[(OKaTO He rH OTKpneTe H OCB060,[(HTe. Cne,IJ: KaTO ycrreeTe ,[(a rrpocnne
Ha pO,[(HTeJIHTe CH 3a OHOBa, KOeTo He ca MOrJIH ,[(a BH ,IJ:a,[(aT, HaHCTHHa rn;e MO)KeTe .ua
3arroqHeTe IT'hTeIIIeCTBHeTo KnM ycB05IBam~To Ha yMeHHeTo ,IJ:a ce rpH)KHTe 3a ce6e cH. Do
C'hlI(eCTBO TOBa 03HaqaBa ,n;a ce rrpeBnpHeTe B ,n:o6np poJJ:HTeJI Ha ce6e CH. B T03H pa3,neJI
me pa3rne,n:aMe TPH Ba)KHH HaqHHa, no KOHTO TOBa MmKe ,IJ:a CTaHe:

1. Oc'h3HaBaHe H y,n:oBnernop51BaHe Ha tj)yH,n:aMeHTaJIHHTe BH rroTpe6HOCTH

2.
3.
0TKp1rnaHe Ha BnTpeIIIHOTo ,n;eTe n KYJITHBHpaHe Ha Bpb3Ka c Hero

0cHryp5IBaHe Ha BpeMe 3a BCeKH,[(HeBHH rpH)KlI 3a ce6e CH I·.~.- -,

. - . . .i·-.· .·'' .· ;::
.1/·: · . .
 ChiJEYBAJKEHHE 333

</Jy1-tdaMeHmaflHume BU nompe61-tocmu

'.~ · :,'.~1~jj;·:,. :Vbpa3'bT ,,ifjyHoaMemna.flfLU iwsewKu nompe6Hocmu" npe,DJI3BHKBa acorurn:u;irn c no,n:-

·' :\~~~~;~rtOH,
.;. •1.J-t•p·.,.. -
~ ..,.
o6JieKJIO, xpaHa, BO,Ua, CnH, KHCJIOpo,n: H TaKa HaTaTnK - c ,n:pynr ,n:yMH OHOBa, OT
~~~ :,,_~~ero
.: ,.].,~.f:t·. .,,._ .. qoneK ce H)')K,n:ae 3a onemrnaHeTo ca. E,n:na npe3 rrocne,n:mne H5IKOJIKO ,n:eceTHJie-
: :t~~~frirn 651.Xa a,n:eHTHcpa1u1pamr no-nncUIHTe ncuxoJZ02uitec1w nompe61wcmu. MaKap ,n:a He e
. . )k'.II3HeHo Heo6xomrMo 3a ouemrnaHeTo, yJJ;oBJieTBOp5IBaHeTo 1-rn Te3H noTpe6HOCTH e Ba)KHO
:_ ~~A:~;~~eMOUHOHaJIHOTO BH 6naronony-c.rHe H yJJ;onneTBopemreTo BH OT )KHBOTa. IIc11xonor-nT Eii-
,, ~paxaM Macnoy rrocoqna rreT HHBa Ha l.IOBeUIKHTe noTpe6HocTH KaTo TPH oT nrx ca H3B'LH
L ·~hHoBHHTe rpH)KH 3a ouemrnaHeTo H cnrypHOCTTa. Toii rro,tipe)K,n:a Te3H HHBa B iiepapXH5I,
:·- I~KTO cneJJ;Ba:
-~ :{t~tit; '.
. ·:;~:\'.: . Hy)KJJ:a OT ce6eocnmecrnsrnaHe (oc-nmecrnHBaHe Ha rroTeHI(Ha.Jia BH B )KHBOTa, 1(5IJIOCTHOcT)
.;.~:~ :

:?i¥li':: t
!"~~tt:·~:.p~:~ Hy)K,n:a OT ca~wqyBcrnne ( ce6eyBa1Kemie, MailcTopcTBO, 1.JYBCTBO 3a peamnal(H5I)
?~i~1t-.:.\··~- .
·:~<'.j :'. t·:
;'··~~~~~~~~:·>
-'?"''':'·~zWr, Hy)K,n:a oT rrpirnaJJ;ne)KHOCT II mo6oB (rroJJ;Kperra n o6nq oT cTpaHa Ha ,n:pynne, 6mi-
, \:~t30CT, 'llYBCTBO 3a rrpIIHaJJ;Jie){<HOCT)
;.~ } .· .

~fr.. t
i~!~/ Hy)K,n:a OT cnrypHOCT (rro,n:CJIOH, CTa6IIJIHa cpe,n:a)
~~\-~!: .. ~-
y~~ -
w> · t
}~.,<I>II3IIOJIOfliqmr HY)KJJ;II (xpaHa, BO,n:a, CnH, KIICJIOpo,n:)
' ....·:

L.: ~J'B cxeMaTa Ha Macnoy rpm1<aTa 3a HylK,r:vne OT rro-BHCIIIJHe mrna 3aBHCH OT y,I(oBJieT-
~P~BaHeTo Ha rroTpe6HocTnTe B rro-HIICUIIITe HIIBa. Tpy,n:Ho me yJJ;oBJieTBopIITe HY)K,n:aTa
~X~tr rrp1rna~Jie)KHOcT II caMoqyBcTBHe, aKo rnaJJ;yBaTe. C-nmo TaKa, me BH 6-n,n:e Tpy,n:Ho
a1:9-CnII.(eCTBIITe II'bJIHH5I CH IIOTeHI(Ha.JI B )KHBOTa, aKO Ce qyBCTBaTe lI30JIHpaHH lI OTqy){(-
.~~¥, TbH Ka To HYJK,UaTa Bil OT mo6oB lI qyBCTBO 3a rrpHHa,n:Jie)KHOCT He e y,n:oBJICTBOpeHa.
~~,9~oy IIIIIlle npe3 60-Te ro,n:IIHH Ha xx
BeK II H3Ka3Ba rrpe,n:rrOJIO)KCHHeTO, t.Ie cpe,n:Ho-
-·~I'.~CTHqecKH5IT aMepHKaHel( y,n:oBJieTBOp5IBa 90 rrpol(eHTa OT cpH3HOJI'orII~IHHTe CH
fIP~6HocTH, 70 rrpoueHTa OT Hy)K,n:aTa CH OT CHrypHOCT, 50 rrpol(eHTa - OT mo6oB,
~~ppol(eHTa - OT caMoqyBCTBHe lI 10 rrpol(eHTa - OT ce6eocnmecTB5IBaHe.
'~:!hrrpeKII qe Macnoy JJ;ecpIIHIIpa ce6eyBa)KeHHeTo T5ICHO _, KaTo qyBCTBO 3a pea.JIH3al(H5I
~licropcTBO - a3 CM5!Tal\f, qe ce6eyBa)KeHHCTO 3aBIICH OT OC'b3HQ8QHemo u 2pu:J1cama
/ !Ul.fKume BU nompe6Hocmu.
-~~; ·. :
 . ~~~~.,~~

':·?~;f
· .· '.:~

334 E,[(MbH,[( EOPH JfA CE CIIPABJL\1 C TPEBOJKHOCTTA H <l>OEJ1Jirt:

. KaK )J,a OCb3HaeTe KaKBH ca IlOTpe6HOCTHTe BH? 3a KOJIKO OT CJie,UHHTe Ba)I<HH l.fOBeu1~
Kll IIOTpe6HOCTH CH )J,aBaTe CMeTKa?

1. <DH3IPiecKa cnrypHOCT H 6e30IIaCHOCT

2. <DnHaHCOBa CHrypHOCT
3. fipIUITeJICTBO
4. BmIManneTo Ha ,n:pyrn:Te

5. J=(a Bll H3cnynrnaT

6. HacoLJBaHe
7. YBa:>KeHne
8. YTBbp)l(,n:aBaHe
9. I·fapa35IBaHe H crro,n:emrne Ha LJYBCTBaTa BH
10. llyBCTBO 3a rrpHHa,n:JIC)KHOCT
11. rpmKll
I~
12. <Dll3llLJeCKO JJ:OKOCBaHe "ff
~ ~?
13. bJUI30CT
t -.si·
14. CeKcyanno H3pa35IBaHe ~

15. Jlo5IJIHOCT ll JJ:OBepne I ~

l
.~
16. llyBcTBo 3a peamnauHJI
J
17. qyBCTBO 3a Harrpe,n,BaHe KbM ueJIHTe I
11
18. llyBCTBO 3a KOMileTeHTHOCT mrn MaHCTOpCTBO B ,n,a,n,eHa 0611acT
19. IlpIIHOC
,..
~
•.•.•

.
. .

' --.

I
20. 3a6aBJieHH5I II nrpa
21. llyBCTBO 3a CB06o)J.a, He3aBIICHMOCT
22. TBopqecKa H35IBa
23. ,lfyxoBHO C'h3HaHIIe - CBbp3aHocT c ,,Bncrna Cnna"
24. Ee3ycnoBHa mo6oB
I l-
. Cera OTHOBO rrpo1IeTeTe BHHMaTeJIHO CTIHC'hKa ll CH 3a,n,a:i1Te Bbrrpoca KOJIKO OT re 3H
1~
rroTpe6Hocrn y,n,oBJieTBOp5IBaTe B MoMeHTa. B KOH o6nacrn nMa ,n,eqmunr? KaKBH KOH·
KpeTHU CT'hllK.l l MO:>KeTe ,n,a rrpe,n,rrpneMeTe rrpe3 cne,n:BaII{HTe IDIKOJ1KO Ce.LJ:MllUll II Mece·
Ull, 3a )J.a y.n:oBJieTBOpIITe rro-.n:o6pe Hey.n:oBneTBopemne CH rrorpe6HocTn? Pa6orara no
ilepapxmne 3a rrpeo.n:omBaHeTo Ha cpo6H:aTe BII me BH rroMorHe ,n,a y.n:oBneTBOpHTe no·
UIC
Tpe6HOCTH 17 H 18.
;\Ko ,D,OBe1Iepa OTHJJ:eTe .n:a IIOTaHUyBaTe llJlll rne,n:aTe qmJIM, TOBa
. qC
e :ManKa KpaLJKa KbM y,n,oBneTBOp5IBaHeTo Ha Hy)l(,n,aTa OT 3a6aBneHH5I II nrpa. I1p:e5ITa e,
ycB05IBaHeTo Ha yMeHnero ,n:a ce rpII)KIITe 3a ce6e ell 03Ha1IaBa .n:a MO/KeTe ,n:a 1) oc'bJH
ae·
 ~·i" : -: .·

rI~~;
~. · .~1-X fJiABA 14 CEEEYBAJKEHHE 335
: ·:'.~~:~: :
~.: ;: ?ine H 2) yOOBJZemeopume OCHOBHHTe CH IIOTpe6HOCTI1 Ka TO 1IOBelllKO CbID:eCTBO. ropmrnT

· .·.,1
·.•-

1~
. ·.-~.';:~f~·~roMMO
.. .~s:n·.- ·.UC'bK MO)l(e ,n:a BH ,n:a,n:e rrpe~cTaBa 3a o6JiaCTHTe B )KHBOTa BH, KOIITO ce HY)!C,[(a5IT OT rro-
BHHMaHue. I13rron3nauTe Ta6mni;aTa Ha cne,aBaru:aTa cTpamrua, 3a ,aa rrnaHupare
.. _....

{ ..~i~~?~~·irno me HarrpaBHTe rrpe3 CJie,[(Baru:Irn MeCeI( 3a rreT (HJIH IIOBe1Ie) OT IIOTpe6HOCTHTe CH,
L ; ~ · ·~}·~'\i,. •;.,c . - .
,,,, ..::~}}{J(pliTO 6HXTe MOrJIH ,n:a y,n:oBJieTBOp5IBaTe rro-,ao6pe.
· t;r. .· · ·
KaK80 UCKQM oa HanpaBR npe3 CJle08GUf UR Mece4,
L Ja iJa yooeJT.emeopR ·no-oo6pe ma3u nompe6Hocm

l
L
L
 336 E)J)\fbH)J: EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA H <POEHHTE

KyJZmueupaHe Ha Bpo3Ka c BompeULHOmo oeme

Komi;emurnTa 3a BompeUU-iOmO oeme - ,[(eTCKaTa qacT OT Bae - Ce H3I10J13Ba OT MHoro

romrnH. ITcnxosroroT Kapn I0Hr ro HapHlla ,,6o)KeCTBeHo ,n:eTe", a penHrH03HHSIT Mncn •
11
Ten EMeT cDoKc - ,, qy,nHoTo ,n:eTe". Ho Karrno e To? KaK ,[(a pa3rr03HaeTe ,neTeTo B':bTpe Bbo
Bae? lliKOH OT xapaKTepUCTHKHTe Ha BoTpellIHOTO ,[(eTe ca:

0 0Ha3H qacT OT Bae, K05ITO ce qyBCTBa KaTO MaJIKO MOl\Hilfemi:e HJTH MOMlfeHii;e.

e 0Ha3H qacT OT Bae, K05ITO yceu:(a H H3pa35IBa CoKpOBeHaTa BH eMOIJJ10HaJiirn HY>K.fla

OT cnrypHOCT, ,QOBepHe, rpmirn, He)KHOCT, JJ:OKOCBaHe H TaKa HaTaToK.

0 0Ha3H qacT OT Bae, K05ITO e )Kirna, eHeprHqHa, H306peTaTeJIHa H HrpnBa (KaKBliTO ca

liCTHHCKHTe ,[(el:(a, KOfaTo fH OCTaBHTe ,[(a Hrpa5IT Ha CB06o,[(a li ,na 60,naT ce6e ca).
@ I1 HaKpaSI, OHa3n lfaCT OT Bae, K05ITO Bee ome HOCH 6oJIKaTa li eMOI:(liOHaJIHHTe Tpau-
Mli OT ,n:eTCTBOTO BH. C1rnmue qyBeTBa 3a Hec11rypHOCT, caMoTa, cTpax, rHSIB, cpal\t
HJTH BHHa - ,n:opn rrpe,[(H3BHKaHH OT o6eT05ITCJICTBa B HaCTOSimeTO - rrpHHa)J;J1C)K~1T
Ha BnTpeUIHOTO ,ri:ere. B ,neileTBHTeJIHOCT HrVIa MHoro ManKo HOBH qyBcTBa. Oco6e110
Kbraro ca CHJIHH, ITOBeqeTO OT eMOI:(HHTe HH OTpa35IBaT HaqHHHTe, 110 KOHTO C~IC
pearnpan1111n11 He cMe pearHpanH rrpe.n:11 MHoro BpeMe·KaTo·,n:eI:(a.

KaKBO inmnBaTe Ko~f MaJIKOTO ,[(eTe BoTpe B ce6e cH? AKo cTe roTOBH ,[(a ,n:a,n:eTe 11a
MaJIKOTO M0!\1HlfeHI:(e 1rnn MOMqeHu:e BoTpe B ce6e CH eno6o,[(aTa ,[(a ce H35IBH, me BH 6bJlC
no-JieCHO ,n:a CTe HrpHBU, .n:a ce 3a6aBJI5IBaTe, .n:a 60,neTe CilOHTaHHH H H3o6peTaTCJ11!1!.
3a Bae me 60,n:e ecTecrneHo .n:a ,n:aBaTe n rronylfaBaTe o6uq, ,n:a 60,n:eTe Y5I3BHMH 11 ,na cc
,[(OBep5IBaTe. :W:e 60,QeTe B KOHTaKT e l.fYBCTBaTa CH H CB060,QHH .n:a li3pacrnaTe. OT ,npyra
cTpaHa, aKo rroTHCKaTe u oTpHqaTe BoTpellIHOTO ,r:i:eTe, BepoSITHO ~e BH 60.n:e Tpy,n:Ho Jta
60,n:eTe HrpHBH H ,n:a ce 3_a6aBJI5IBaTe. Il(e rrp05IB5IBaTe eKJIOHHOCT KbM KOHBeHI:(HOHaJIHOCT
H KompopMH3oM H me rronTap5ITe 6one3nemne Mo,n:enH. Bo3MO:>KHO e .n:a ee qyncrnaTc
orpanHqeHu 11 rroTHCHaTII, neerroco6mr ,[(a ce oThpcnTe II ,[(a pacTeTe. :W:e BH e Tpy,n:Ho Jl:1
rrpo5IB5IBaTe Y5I3BHMOCT ·a ,n:0Bep11e, .n:a ,r:i:anaTe n rronyqaBaTe o6Hq, I1 HaKpa5I, Bepo5ITllO
me CTe OTKbCHaTH OT qyBCTBaTa CH, CKJIOHHH KbM rrpeKoMepHa JlOfHKa HJIH rrpeKoMepl!a
H)':>K)J;a OT CTpor KOHTpOJI Ha,[( BCHqKo.
KaK .n:a rrpoSIBIITe H ,na KYJITHBIIpaTe 3,n:panocnoBHa npb3Ka c BoTpellIHOTO ,n:eTe? Mo 51 T
OITHT IIOKa3Ba, qe T03H rrpol:(ec ce CoCTOH OT qeTHpH CTbIIKH:

1. I1peo,n:OJ15IBaHe Ha KpHTJiqHoeTTa KbM, OTXBopJI5IHCTO H/HJIH OTpnqaHeTO Ha Db"

TpeillHOTO ,neTe

2. ,,I1p05IB5IBaHe" Ha BoTpellIHOTO ,n:eTe

3. ITpeoI:(eHKa Ha HeraTHBHHTe eMOI(HOHaJIHH CbCT05IHH5I OT fJIC,[(Ha ToqKa Ha IT03H

TIII3"

HIITe 110Tpe6HOCTH Ha BoTpeIIIHOTO ,n:eTe

4. BceKH,n:HeBHH rpmrrn 3a BoTpeIIIHOTO ,[(eTe

·· .·.
•·
:;J_Ji
!iii
-~
 '-,~;(
.I•'.~{.~i,
.

.· fJIABA 14 CEEEYBA)f{EHHE 337

·. _- ·~,-~~~;~;:'. ::-

.\ :~:~~f:;:: ~· IlpeOOOJZ.flBQfle Ha HezamUBHUme /-lQ2JWCU KoM BompeW/-lOJnO iJeme

<J,trt.
..':.~f~'.f'~\:(. OcHOBHa ncnrna e, qe CTe CKJIOHHM ,n:a ce OTHaCJITe KbM BnTpeIIIHOTO CM .n:eTe rope-
: ~~~~!~ilr .l(OJIY no Co11r1rn Haq1rn, no KOHTO pO,rt:HTeJIMTe BM ca ce OTHaCJIJIH c Bae KaTO ,n:eTe. 3a ,n:o6po
~~t~~ :~=ujrn: 3a JIOllIO, BMe CTe B'b3npMeJIM HarnaCMTe M IIOBe,n:eHMeTO Ha po,n:MTeJlHTe
:·:{.~{£, ,
CH. AKO Te ca
. f>i'~'~L~HJ1H CBpnXKpMTHqHM KbM Bae, Bepo5ITHO CTe pa3BMJIM caMOKpHTHqHOCT, oco6eHO K'b:\f
~ cB0.5ITa ,,,n:eTMHcKa" ·MJIM rro-ManKo pau:irnHanHa, HMrryncHBHa cTpaHa. A.Ko ca BM rrpeHe-
\ 6pernann, Bep0.5ITHO CTe CKJIOHHH ,n:a HfHOpMpaTe IIOTpe6HOCTMTe Ha BbTpellIHOTO CH ,n:eTe.
~!A~o Te ca fornH TBnp,n:e 3aeTH, 3a ,n:a BM o6pnruaT BHHMamie KaTO ,n:eTe, HaH-Bep05ITHO Bile
~,fae TBnp,n:e 3aeTH KaTO Bn3pacreH, 3a ,n:a o6pnruaTe BHMMaHHe Ha BbTpellIHOTO CH ,n:eTe.
\d:.AKo Te ca BH MaJITpeTMpanM, MO)Ke ,n:a CTe pa3BHJ1M caMopa3pyIImTeJIHH HaKJIOHHOCTM MJJII
~~'. rtnK ,n:a ManTpeTnpaTe ,n:pyrnre. AKo 3a po,n:HrennTe BM rrpH3HaBaHeTo M H3pa3.5IBaHeTo Ha
;~L ~BCTBaTa H MMIIYJICHTe e 6MJIO Ta6y, MO)!(e ,n:a CTe CBHKHaJIM ,n:a OTpHqaTe eMOU:HMTe CII.
. ·j:mrcnK'bT rrpo,n:nJI)KaBa. 3a ,n:a KYJITHBHpaTe nene6Ha, rpH)KOBHa Bpn3Ka cnc co6cTBeHoTo
[
·1: .; ~-~tfr BnTpellIHO ,n:eTe - ·,n:a cTaHeTe ,n:o6np po,n:MTen Ha ce6e CH - Tp5!6Ba ,n:a rrpeo,n:oneeTe
} .~ ..~:fBcliqKH HarnacM, B'b3IIpMeTM OT pomnemne BM, KOHTO BH KapaT ,n:a KpHTHKyBaTe, IIOTMCKa-
. ~ :;?~~t'r~, rrpeHe6pernaTe MJ1H OTpMqare IIOTpe6HOCTHTe H qyBCTBaTa Ha ,n:eTeTO B'b'rpe B'bB nae .
.·"r. ;~J;;:,;;:- .

r L
~~:!~'- t ;.'.
IlpoReReaHe Ha eompeumomo Oeme
~t.~:i-' )J;oKaTO ce yqMTe ,n:a rrpeo,n:OJI5!BaTe HeraTMBHMTe MO,[(eJIM, ycBOeHH OT po,n:HTemne BH,
:~§Iix.Te Mornn ,n:a 3arroqHeTe ,n:a rrpo.HB.HBaTe BbTpenrnoro CH ,n:ere. )l;o6pe e ,n:a ce 3aeMere
§hoBa, orue npeou ,n:a CTe ce rrpe6opMJIH c BcHqKH orpaHHqeHM.H, KOMTO CTe HaJIO:>KMJIH Ha
-~, -~TeTo B ce6e CM. I1Ma pe,n:nua rro,n:xo,n:5lruM HaqMHM ,n:a ro HarrpaBRTe, BKmoqnTenHo
} J ~H3yamI3aU:H5!, 2) IlMCMO ,no BnTpelllHOTO ,n:eTe, 3) M3I10JI3BaHe Ha CHHMKH 3a rrpMIIOM-
'.y~He M 4) peamm ,n:eliHOCTM, KOMTO ,n:aBaT Ha BnTpelllHOTO BH ,n:eTe Bb3MO:>KHOCT 3a H35!Ba.
:t1o)l(e ,n:a ce H3HeHa,n:are, qe rpM:>Kara 3a BnTpenrnoTo BH ,n:eTe OTHeMa MHoro rro-ManKo
"jJ.~.l'vfe H eHeprmc OT OTrJie)!(,[(aHeTO Ha peaJIHO ,n:eT~! .

tr~~:·-.: ·.
~·: 2.. Cne,n:Ba rro,n:po6Ha BM3yan113an1rn, K05ITO rue BII IIOMOrHe ,n:a IlO,[(,rt:'bpA<aTe 6nH3KII OTHO-
-~: :einrn c BnTpelllHOTO ,n:eTe. _3arrMilleTe ra3II BH3yanII3aumr Ha KaceTa Karo rrpaBHTe KpaTKa
~e~·)/3a Me)!(,n:y II3peqemrn:ra H crrIIpare 3a no 10-20 ceKyH,n:H, Koraro IIHCTpyK1(HIITe mac.HT
~J}ay3a". Mo)KeTe ,n:a ro HarrpaBMTe caMH IIJ1II ,n:a rroMOJIMTe rrpH.HTen, qHiho mac xapecBa-
t~tJ.J:a Bll JI 3aIIIIIlle. IIorp~)KeTe ce ,n:a cII ocHrypMTe 10 ,no 15 MHHYTH ,n:nn6oKa penaKca-
...,~~~ rrpe,n:II ,n:a ce 3aeMere c BH3YaJIII3aU:M5!Ta, T'bH KaTo ,n:on6oKaTa penaKcau1rn cMnHo rue
$<.\'-' '· ..

f;~1~H~q11 crroco6HOCTTa BH ,n:a CH CIIOMHHTe H .n:a CII ce rrpe,n:cTaBMTe KaTO ,n:eTe. (MmKeTe
?,,~}I3IlOJ13BaTe
l~t~t>:.
·.
rrporpeCHBHa
. .·
M)'CKYJIHa penaKCaU:M5l, Me.D:MTal(mI HJIII BC.HKa .n:pyra rrpe,n:rro-
.~JaHa
'i .
TeXHIIKa 3a ,n:nn6oKa penaKcan:M.H.)
~- · ·:
338 E):(MbHJJ: EOPH J(A CE CJIPABHM C TPEBOJKHOCTTA H c/JOEHHTE

'1134ene1-u1e Ha BbTpewHoTo tteTe *

IlpeocmQeeme cu, Lte ceoume e Jl1o;zeei4 ce cmofl u eu e MH020 yoo6Ho. Ycememe
KQK Ce fl!OUlKQme HQnpeO-HQ3QO. /(OKGl1W Ce Jl!OWKGme, MOJ!Ce OQ 3a6eJleJtCUme, L/e
ce omHacRme ... omHQCRme ce see noeel./e u noseite. JI1owKame ce JleKo u ce omHa-
CRme ... 6Q8HO Ce npeHQCRlne HQ3GO 808 8peMemo. I'o°ouHa CJleO 200UHQ U CmQBQme
ece nO-MJlQOU u nO-MflGOU. I'oOUHUJne .OmMUHGBam ... HQ3QO ... npe3 80-me ... HQ3QO
· npe3 70-me ... HeJ1cHo ce BpoU{Qme HQ3QO ... 4yecmeame ce see no-MJlaou u nO-MJLaou.
!(afle4, Oaflel/ e MUHaflomo. IlpeHarnme ce HQJaiJ K'bM epeMemo, Kozamo cme 6UJ1u
MH020 MQJlKU. Ce2Q cu npeocmaeeme, Lfe BUJICOame MQJlKOmo oeme, Koemo cme 6UJ1u
omOQBHa-omoaeHa. MH020 CKopo U{e ce BUOUJne Kama MQJlKO oeme. Mm1ce 6u 8CL(e
20 euJFCoame? KaK u32JLeJ1coQ? C KaKeo e o6Jle4eHo? I'ope-oofly Ha KaKea Ba3pQcm e?
Bu;;1eoame flU Kade ce HQMUpQ? Ha omKpumo UflU Ha 1aKpumo?Bu;;1c0Qme flu KGKBo
npaeu? MoJFCe 6u eu;;1coame flu4emo .MY u - aKo no2Jle0Heme 81-LUMameflHO - Uf.e eu-
oume U3pQJ!CeHuemo HQ ottume My. A10;1ceme JlU oa KQ:J!Ceme KQK ce ityecmea moBa
MQJlKO Oeme 8 AWMCHma? (llayJQ) /(OKGJnO 2/lCOame mOBQ MQJlKO Oeme, CnOMHRrne
JlU cu HeUf.O, Koemo e JlUnCBGJlO 8 )/CUBOmQ My? J!Ma JlU HeUfO, KOemo MY e npei1w10
OQ 6ooe HQn'bJZHO U{GCmflUBO? (llay3Q) AKO HeU{O UJlU HjlKOU e npeitUJl HQ mosa MQJlKO
Oeme OQ 6oiJe HGnoflHO U{.QCmflUBO U 6e32pUJICHO, MO:J!Ce 6u U{e CU npeocmaeume, lfC
8U:JICOame L[OBeKa UJZU cumya4uJima. (llQy3Q) AKO OU{e He ce nOJl8Jl(JQ HUU{O, MOJKC
6u U{e CU npeiJcmaBume KQK mQmKO, MQMQ UJlU HJlKOU Opyz CrizOU npeo BQC ceza.
(Ilay1a) KaKBO UJnumea MQJZKomo oeme K'bM mamKO, MQMQ UJlU opy2uJI l./OBeK, 3a-
cmaHaJl npeo BGC B MOMCHmQ? ... . flMQ JlU HeU{O, KOemo oememo 6u UCKQJlO Oa Ka:>JCC
HQ mo3U t/.OBCK ~ MOMeHma? AKO Oa, MOJ!Ce OQ 20 KQ:JICe 8eOHQ2Q ... 8Ue MOJ!Ceme oa
20 KQJFCeme. (IIayJQ) AKO MQJlKOmo iJeme ce ityscmea ynflGUlCHO UJlU npumecHeHO oa
Ka:J1ce HeU{o, npeiJcmaeeme cu, ite HacmORU{URm eu, Ba3pacmeH A3 ce noRBJIBa HQ cqe-
Hama B MOMeHma, omuBQ u 3QCmaBQ iJo MGJZKomo oeme. (I/QyJa) .Ceza, Ko2amo one
2omoeu, cu npeocmaeeme KQK Bo3pacmHUflm eu A3 ce 1acm0nea 1a MGflKomo iJeme
npeo OH3U, Koiimo e mQM. Bo3pQCmHUflm BU A3 MO:J!Ce oa KQ:JICe, KQKBOmo cu noucKa.
Ka:JICeme HQ poiJumeJZJl CU - UJlU HG Opyzim itOBeK - OHOBG, KOemo mpR68Q OQ KGJ!CC-
me ... OHOBQ, Koemo mQKQ u HUKOZQ He cme u3pQ3UJZU. (HQnpQeeme nQy3Q om 30 Uflll
noeeqe ceKyHiJu) AKo ucKQme, MOJ1Ceme OQ iJoeapwume u3peiteHuemo ,,KQK MUCJZUUI,
ite ce '-lYBCmBQM, K02Qmo .. ; rr (HQnpQBeme nQyJQ om 20 UJlU noeeite ceKyHOU) Euxnze
M02JlU C'bU{O OQ OOBopwume U3petteHuemo ,,II(e.MU ce mu OQ 6ewe ... rr (JIQy3Q om 20
UJZU noeeite CeKyHOU) KQJFCeme HQ poiJumeflJl CU UflU HQ iJpy2UJl '-lOBeK KQK80 BU CC C
UCKQJZO OQ HQnpaBU, HO mou He 20 e HQnpQ8Ufl. I'oeopeme BUCOKO U JlCHO, 3Q iJa ClllC
cuzypHU, l.Le Opy2Uflm BU liYBQ. (JlQy3Q om 20 UflU noeeite CeKyHOU) qOBeKom, npeiJ KO-
zomo cmoume, pea2upQ JZU no HRKGKoB HQ4Wt? BcJZywQume ce, JQ OQ pa16epeme iJaJitJ
eu omzoeQpR. (IJQyJa om 20 uflu noeel./e ceKyHou) AKo OQ, Mo:>1ceme OQ om20Bopumc
HQ KQ3QHOmO om He20. AKO He, MOJ!Ceme npocmo Oa 008'bpULUme OHOBQ, KOU!nO uc-
KQme OQ KQJFCeme. (JIQy3Q) Kozamo npUKJl!OitUme, JvtOJFCeme OQ nOMOJZUme l./OBeKa oa
CU omuoe U OQ BU ocmaBU HQ MUpa ... UJlU OQ CU omuiJe 3Q U38eCmHO 8peMe, OOKalrlO
6aoeme 20m08U Oa 2060pume OmHOBO ... UJlU naK Oa ocmm-te .~. QKO cme 20mOBU {)a ZO
npueMeme mQK'bB, KQK'bBmO e, U OQ 20 npezopHeme. (IJay3a)

* 3a)J.'hJDKeH C'hM Ha ,[(eliBH)J. Kttnrn: 3a H51KOH OT H)J.eIITe B TaJ:rr BH3yamnau.mr.

 CEEEYBAJKEHHE 339

Ce2a ce 8'bpHeme Ha3aO u 8UJ1cme HacmORll{UJW1 cu, 6'b3pacmeH A3 oa cmou 00 MQJl-

KOmo Oeme. (Jiay3a) AKO UCKame, 80U2Heme MGflKOn10 oeme HQ polje OU{e ce2a U 20
3ao6ul/aume. Ilpe2opHeme 20 u MY KaJ1ceme, i1e ecul/Ko e Hapeo. f{a;;1eeme My, l/e
3Haeme KaK ce 4.YBCmBa. Ka;;1ceme My, qe 20 pa36upame. Bue cme myK, Ufe MY n0Ma-
2ame U MH020 U{C 20 o6ul/atne. (Jiay3a) AKO 6uxme M02Jl ll Oa Olj6Cn1tllne Jl!0606n1Q,
KOJlmO U3numeame, KOU lj6Rln 6uxme U36paJZu? (1Iay3a) 062paoeme oememo C'b_ C
cBemJZuHa 8 mo3u lJBflm u MY noJBOJZeme oa ycemu noKOR om moea, lfe e B po4eme
__BU. (1Iay3a) Ka;;1ceme My, l/e e l[yOeCHO oeme ... tte BU xap ecsa KaK 2080pU, KQK 8'bp-
.;~;{: - BU, KQK ce CMee ... KaK npa8U BCUl/KO. Ka:>!Ceme .My, l/e 20 o6uliame u l/e e 6e3ljCHHO
·Ji):_:· ... (1Iay3a om 30 uJZu noBel[e ceKyHou)
~{~:, :_-.
..:·. . .:-._
t:_:· :
./ Ce2a CJlOJ!Ceme oememo 8 CKyma cu . u l102080peme c He20. To UMQ
Ilo )KeJiamre:
:~-:?< - l/yoeceH YM u aKo HRKou MY 0611.cHu Heu1anza, u;e pa36epe. Ka;;1ceme My, lie 3apaou
:~~:;:;; npo6JZeMume, Kaumo MaMa u mamKo ca u.MaJZu s co6cmseHomo cu oemcmeo, me He
~1}i.~;- ca M02JZU Oa Ce 2pUJ!Cam 3Q HC20 U Oa 20 o6uttam maKa, KaKmO e 3QCJZYJICQ8QJZO.
j;J.. He 4.e He ca UCKQJlU oa 20 o6ur.wm ... HO 3apaou co6cm seHume cu mpyoHocmu He
1
~,:}-:~:-·· ca M02JZ U Oa 20 o6uliam maKa, KGKmO mo e UCKaJZ O. Tosa .MaJZKO oeme npocmo UMa
):~f~: .: HYJICOQ HflKOU Oa MY 0611.CHU ... HUKOU HWW2a He .My e o6RCHfl 8Qfl npo6JZeMume, KOU-
0W;·J\· mo pooumeJZume MY ca UMaJZu, 00Ka1no ca pacJZu. (IIayJ a) Mo;;1ce JZU MaJZKomo
~i~t: Oeme Oa pa36epe, lie 3apaOU npo6JZe.MUme CU .MGMQ U nzamKO He Ca 6UJZU 8 C'bC-
·:;t~f:.>· moJll-lUe Oa 20 o6uc.wm U oa ce 2pUJ!Cam Ja He20 maKa, KQKlnO e 3QCJZYJICQ8aJZo?
.;~i~~;~ MaJZKOmo oeme 20m080 JZU e oa npocmu- HQ MGMQ U Ha mamKO 3Q CJZY4UJZOmo
,~~~--c·_ce? (Ilay3a) AKo He e zomoeo e MOMefllna, MOJ1ce 6u U{e 6aoe 2omoso no-KoCHO.
}f:~;..: ; AKo e 2omoeo, npeocmaeeme cu MaMa u mamKo oa cmomn npeo sac. (Ilay3a)
~;~~;,:: Cc::za UM KaJ1ceme - no J!CeJZaHUR om sac HaliUH - l/e UM npoU{aBame. I'omoeu cme
:·oa UM npocmume Heoocmamo4ume, 3aU{omo 3Haeme, l/e co6cmseuume UM npo6JZe-
· Mu ca UM npel.tUJZU oa 6ooam Hau-oo6pume poowneJZU. Xa zloe, npocmeme UM ce2a
:; .. (Ilay3a om 30 UJZU nosel/e ceKyHou)

;~iv ()J:aii.Te CH HHCTPYKl\1111 ,[(a ce Cb6y.[(11Te. BmKTe pa:i,[(eJia ,,HacoKH 3a e<P11KacHa BH3y-
·:_
: )! 3arurn" B I'JZasa 11.)
·; .~ . :_.:·· ~
~~'f'" :·.. -

;-'.~{ HanHWeTe nftiCMO Ha AeTeTO BbTpe BbB eac

t£{ .Cne,n; KaTO CTe HarrpamrnH ropHaTa BH3yamnau:mr HJIH CTe rne)J:aJIH CBOH ,I(eTCKH CHHM-
,' ·;,:~~H)I( CJie,n;Barn:mI pa3,I(eJI), 6HXTe MOfJIH ,I(a HanmrreTe IlHCMO Ha ,I(eTeTo_ B'hTpe B'hB Bae . ..
>''ig~eTe ,I(a MY Ka)KeTe 1) KaKBO H311HTBaTe KbM Hero, 2) KaKBO H3IIHTBaTe 3apa,I(H cnyqH-
.~fcf ce c Hero B ,I(eTCTBOTO, 3) qe 6HXTe HCKaJIU ,I(a ro Oil03HaeTe rro-,I(o6pe H 4) KaKBO
J~re
'!i,_,. ,...
H CKaJIH .n:a. HayqHTe OT Hero. CJie,I( KaTO 3aB'hpIIrnTe ITHCMOTO, OTBOpeTe yMa CH H
· ~*Te .D:aJIH II(e MO)KeTe ,I(a BJie3eTe B pomITa Ha MaJIKOTO ,I(eTe. I Iocne HarrmrreTe HeroBH5I
.E.OBop ,I(O B'h3pacTHH5I CH A3 H MY Ka)KeTe KaKBO H3ITHTBaTe K'hM Bb3pacTHH5I A3 H KaKBO. · ·
,;.,~,. :::r e HCKaJIH 3a Hero. EHXTe MOfJIH ,I(a HarrmrreTe IIHCMOTO c ' ,I(eTCKII rroqep:K, 3a ,I(a yceTHTe
;~~~:no6pe KaKBO H3IlHTBa MaJIKOTO ,I(eTe. :W:e ce Il3HeHa,I(aTe KOJIKO ,no6pe ,I(eHCTBa TOBa 3a
~~p a)I(,n;aHe Ha KoMyHHKaU:H5I Me)K,I(y Bb3pacTHIUI BH A3 H B_
b TpernHoTo ,I(eTe. ETo rrpHMep
.:~!laKoBa IlHCMO OT e,n:Ha )KeHa ,I(O HeHHOTO BbTpeurno ,[(eTe:
,5·:.--::
 ·:,,7ft ~.
:·. · ·-; ·

340 E~MbHJJ: EOPH /{A CE CllPABHM C TPEBOJKHOCTTA H c/JOEHHTE

CKono oerne,

0mOGBHG UCKGM Oa Ce BopHa HG3aO 808 BpeMemo U iJa mu KGJ!Ca KOJlKO MH02o
me a6uiwM u KOJZKO MH020 ucKaM iJa me 3GUfUm.fl om 6oflKmna u cmpaiJaHuemo
Kaumo u3:;1cue.Reaw. Tu cu meapoe MGJZKo u y113euMo, 3a iJa ce u311pa8uw npeo no~
iJo6Ha 60JZKQ CG.MO. HcKaM oa 3Haew, tte amce2a HamamoK Q3 u1e 6ooa iJo me6 ll,
ynJZawuw JZU ce, MOJICeW oa U3mULIQUl npu MeH. A3 Ufe 6oiJa maJd, 3a iJa me npe-
2opHa, ymewa u 3az4um.fl.
3HGM, tte e klH020, MH020 nJZaWCUfO Oa 2JleiJaw U36yXBGHURma Ha mamKo mu.
Tau eou2a 2oflRM wyM u noH.RK02a yop.R Mai1Ka mu uJZu. 6pam mu. Te6 He me yop.,r1
U no HRKGK'bB Hat/UH moea me Kapa oa U311UmBaW ttJBCmBO 3G BUH a. H32JlCJICOa
maKa, c11Kaw cu Ha He2oea cmpaHa, u eceKu nam, Ko2amo moii yop11 HJZKou om mflx,
BUHama e u meo.fl.
J4e MU Ce Oa MO:Hcewe OQ MU KG:JICeW J108Ctte 3a moea KGK CC LfYBCmBGUl, 3Q ce6e
cu, Ja mamKo mu; Ja MaMa u 1a 6pain mu. MucJZ.fl, tte ca mu ce c;zylfuflu MH020
HeUfa, KOUmO npocmo He MO:JICeUl Oa CU CJ10MHUW - UJZU 3aUf amo He CU 2U pa36]JO!l0
HGBpeMemo, U.ml npocmo ca 6UJZU meopoe Y:JICGCHU, 3a oa 2U 3Ql10MHUUl. TpyOHO e
OG CU CJ10MHUUl 1-lCUfa, KOUmO He Ca C6op3aHU C a6pa3U, OYMU UJlU iJapu KOHZJCnL/Ull
- Bee COHO oa ce onumeaw oa cu cnOMHUW C'bl-lUUfa.
Kozamo cu cnoMHUUL noeette, a3 Ufe Maza no-oo6pe iJa pa36epa KOJZ co.At, KaK ce
Oop:J!CQ u KaKBO yceUfaM. 3HaM, lfe e 60JZC3HeHO oa ce onumeaw oa cu cnO.MJ-lUUl, ti
ucKaM iJa 11-taew. KOJZKO CoM mu 6JZa2ooap1-ta, lfe ce onumeaw. IlaMHU, ite omceza
HamamoK flUe 8Ufla2U Ufe Ce J100Kpen.flMe.

C o6ull
(BallleTO MMe)

CH'1MK'1

HoceTe B qaHTaTa HJUI B nopTCpeihia CH CB05I ,n:eTCKa CHHMKa H rrepHOJI:MqHo 5I Ba,UeTC

KaTO HanOMH5IHe 3a ,n:eTeTO BbTpe BbB Bae. Pa3MlllllJ15IBai1Te 3a TOBa KaKBO ce e cnyirnaJIO Ii
KaK CTe ce T.IJ'BCTBaJIH no BpeMeTo, KOraTO e forna HarrpaBeHa CHI1MKaTa. Cne,n: KaTO rroHO-
CHTe Ta3H CHMMKa OKOJIO ce,n:MHU:a, H36epeTe .n:pyra, Ha K05ITO CTe Ha pa3JIMqHa Bb3pacT, ll
noBTopeTe rrpou:eca.

PeanHw AeHHOCTH
Pe,n:Mu:a peanmr ,n:eiIHOCTH MoraT .n:a 3acHn.HT 6JIM30CTTa c BbTpernHoTo ,n:eTe. I1po6Bafi-
Te ,n:a rrpaBMTe KOeTO H ,n:a 6HJ10 OT cne,n:HIITe Heru:a 3a no ,n:eceT MMHYTI1 Ha ,n:eH:

o ryuIKaiiTe nmorneHo Meqe HnH .n:pyra nmorneHa MrpaqKa.

e 0TH,n:eTe Ha ,n:eTcKa rrnoru:a.n;Ka H H3non3Baihe nwnKHTe HnH ,n:pyro coopo%em1e.

0 HrpaiITe CbC co6cTBeHOTO CH ,[(eTe TaKa, C5IKalll CTe HeroB BpbCTHMK, a He Bb3pacreB.

o XarrHeTe cna.n;one.n; Ha KJieqKa.

 341

~t:·, Hpo6Baihe ,n:a Cll B'bpHeTe ,n:eTCKIUI ,n:yx, ,[(OKaTO ro rrpamue. LlyBCTBaTa Bll rn:e Bll Ka-
l\~~~. ~ ~·
1
KaT MHOrO 3a OTHOIIlCHlleTO BH K'bM ,n:eTeTO BoTpe B'bB Bae.
( t~-· .

L; IIpeo4eHKa Ha HezamuBHume ityBcmBa Kama no1umuBHU nompe6Hocmu

~7.L!. Ha BompewHomo oeme
~~=~>~>-
· f, · .. · •

};~rAKo Bll ce cnytm ,n:a cpern:HeTe ManKo ,n:eTe, KOeTo n3nie)l(,n:a yrrnallleHo, o6opKaHo nnn
'-!~\: ..
. "JocraBeHo, Bepo51THO rn:e HarrpaBnTe BCWIKO Bo3MO)l(HO ,n:a ro ycrroKonTe H ,n:a ce rrorpn-
~. :
.
:~i-hre
41 - \~• :_: ...
3a Hero. Ana KaK ce OTHaC51Te K'bM ce6e en, KoraTo ce tiyBcTBaTe HeyBepeHn, yrrna-
~ 1[~.W'.~HH, caMOTHH, n3ocTaBeH11 mrn ce Hy)K,n:aeTe oT Hern:o ,n:pyro? MHoro tiecTo HHe rrpocTo
r :;{d~~.9:rp:aqaMe Te3H tJYBCTBa HJIH IlbK CTaBaMe KpHTHlJHH If cypoBH KbM ce6e CH, 3a,[(eTO rH
L .;· ..... ~~li :··. , .. ;
f -~~·~~i~~~gnrnaMe. E,n:Ha OT Haii-Ba)KHHTe TpaHccpopMa1(HII, KOHTO MO)l<eTe ,n:a Harrpamne no Il'bT51
(- , · ~}-:':').¥JIO-fOJI51MOTO ce6eyBa)KeHHe, e !-(a JanoiLHeme Oa 8o3npueMame ityBCmBOmO 3Q HCCU-

l , ~fJ/!-OCm U 1-lCGOCKBamHOCm Kama ane!l 3Q 8HUMGHUC om cmpmta Ha 8ompeUlllOmO oeme,

T~.? Kama npu3FtaK fta cJT.a6ocm, om Kaumo mpJL6Ba oa ce omapBeme. II(e ce n3neKynaTe
.~.§~~ 6bp3o, aKo BH)l(,[(aTe HY)K,[(HTe Ha ,n:eTeTo 3a,n: HeranrnHnTe eMOL(HOHaJIHH C'bCT051Hll51 n
[ :-il;\ /(0BJieTBOp5IBaTe, BMCCTO ,n:a ce OITHTBaTe ,n:a rn 3arop611Te.
1

i~f:,_. Cne,n:BaIT(H51T Il'bT, KOraTO ce IIOtJYBCTBaTe H3ITJiallleHH, HeCHrypmI, Hea,n:eKBaTHH, y513-

·' ~yn HJIH 51,[(ocaHH, OTtJa51HH H Ha rrpe.n:ena, rrpo6BaiiTe ,r:r:a cH 3a,n:a.n:eTe Borrpoca ,,KaKBa
''§ipe6HOCT ce KpHe 3a,[( TOBa tJYBCTBO? OT KaKBO ce tty)l(,[(ae ,n:eTeTO B MeH B MOMCHTa?"
-~~~,[( TOBa OT,[(eJieTe BpeMe .n:a OCHrypHTe Ha ,[(eTeTO B ce6e Cll Heo6xo.ziHMOTO BHHMaHne H
j~ff~H n rn:e ce H3HeHa,n:aTe KOJIKO rro-,n:o6pe me ce rrotJyBCTBaTe.
~f.rt.YMeHneTO .n:a BH)K,[(aTe 3a,n: HeraTHBHHTe qyBCTBa rrpH3HBll 3a BHHMaHHe OT CTpaHa Ha
~.~jpernHoTo ,n:eTe rn:e rrpeo6pa3H )KHBoTa BH H 3HatJnTeJIHo rn:e .n:orrpHHece 3a ce6eyBa)l(e-
~~~To Bll. ETo KaKBO 03HatJaBa ,n:a CTaHeTe .n:o6op pO,[(HTeJI Ha ce6e CH.
\;~ -~
·. . -

Ft_ npPt1Mepft1 3a Mac1n1paHl1 MOJ16VJ 3a nOMOUI

,:.'.~--OT crpaHa Ha BbTpeWHOTO AeTe
~·i: :r· . -
~;~ffaKy-II(o cTe ce rrpH6pann y ,n:oMa cne.n: TC)K'bK pa6oTeH ,n:eH. BH)K,[(aTe oTpa)l(eHneTo
;;::CH B orne.n:anoTO B 6ami:Ta ll He· MO)KeTe .n:a IlOHaC51Te Bll,[(a Cll. I'pllM'bT Bll ll3fJIC)l(,[(a
:·· l'B'hp,r:r:e Te)K'bK H ce e pa3Ma3an. J13rne)K,[(aTe n ce tJYBCTBaTe KaTo ocTap51na ynHtJHH1(a.
~-~ 3anotiBaTe ,[(a_CH MHCJillTe: ,,KaKBa I10JI3a". bHXTe MOrJIH ,n:a H3IIa,[(HeTe B ,n:errpeCH51, HO
j PeIIIaBaTe ,[(a rromnaTe BoTpelllHOTO ,[(eTe KaKBO HCKa B MOMeHTa. BMeCTO .n:a CH orrpa-
i~t_BHTe
'.:~ ;
:,
rpnMa, Il'bJIHHTe BaHaTa c TOITJia, Il'bJIHa c MexyptieTa BO,[(a. LlyBCTBaTe ce MaJIKO
:~~_rnyrraBo, ,[(OKaTO ro rrpaBHTe, HO cnaraTe BoTpe HrpatJKH 3a· BaHa - MaJIKOTO ryMeHO
'.~_UaTe I1 ,r:r:eTCKll tJaHHllK. I1MaXTe TaKHBa HrpatJKH KaTO ,n;eTe. KncHeTe ce B TOIIJiaTa BO,[(a
'.!...'
.f ll en nrpaeTe c nrpatJKHTe, HaJIHBaTe Hay)l(KHM tJalllH qali n KapaTe rraTeTo .n:a roBojrn,
-~' . TOlJHO KaKTO CTe rrpamrnn Ka TO .n:eTe. OcTaBaTe B'bB BaHaTa TOJIKOBa, KOJIKOTO Bll ce
Y · :acKa, a rrpoCTHTe Bll ce Ha6potJKBaT KaTO cyrneHH CHHI1 CJIHBll. Kora TO OTHOBO rrorne)l(~
 t l:'f~·-.. ~-
. '·

342 EJJ:MbHJJ: EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA lf c!JOEHHTE

,n:aTe B orne,n:aJIOTO, H3rJie)K,n:aTe p030Ba II Torrna. lfamITBaTe i10-rOJUIMO CHH3XO,IUITeJI.

HOCT KbM o6pa.3a CH - B Kpa:H:Ha CMeTKa, HMaJIH CTe Te)!(bK ,n:eH!

IIpeKapam1 cre ,IJ.Ba qaca ,IJ.a rrprrroTB5fTe crre:u.HaJIHa Beqep5.I 3a cecTpa CH, K05.ITO ~e
,n:o:H:,IJ.e Ha rocTH. Ho B rrncne,n:Harn MHHyTa T5f ce o6a)!(,n:a H: Ka3Ba, qe He MO)l<e .n:a ,11.ofi •
.n:e, 3all(oTo He ce qyBcTBa ,IJ.o6pe. I1o,n:o3HpaTe, qe ca sr rroKaHHJIH Ha cpell(a. I13Be,ll.HbJK
BH o6xBall(a cMecrru:a OT n~ra H rIDIB. Mo)!(eTe ,n:a rroTbHeTe B Te3H HeranrnHH qyscrna,
HO peuraBaTe ,IJ.a ITOITHTaTe ,n:eTeTO B ce6e CH KaKBO HCKa. BMeCTO ,n:a ce B6eCHTe II .na Ii3·
XBbpmne xpaHara, 3arrotrnaTe ,na ce rrpecrpyBaTe, i:re cTe co6cTBeHH5f CH rroqeTeH rocT
H ToKy-ll(o ere rrpHrOTBHJIH Ta3U rrpeKpacHa Beqepsr crreu:HanHo 3a ce6e CH. IIpaBHTc
CH xapTHeHa KOpoHa H C5I,n:aTe HaqeJIO Ha MaCaTa MC)!(JI:Y ,n:Be CBe:rn;H. lliKOJIKO ffbTH no
BpeMe Ha Beqep5!Ta B,IJ.HraTe TOCT 3a ce6e CH. 5I,n:eTe 6aBHO, HaCJia)K,IJ.aBaHKH ce Ha BC5{·
Ka xarrKa, H ycell(aTe crpyKrypara, U:BeTa H BKyca -:- HMaTe ITbJIHOTO rrpaBo ,n:a ou:emnc
xpaHaTa. B Kpa5I Ha Beqep5!Ta CH 6Jiaro,n:apHTe 3a i:ry.n:ecHaTa KOMrraHH5f.

BceKUOHeBHa 2pu;;1ea 3a B'btnpeutHomo oeme

KaK .n:a ce rpH)KHTe 3a ,IJ.erero BbTpe BbB Bae? B HaqanoTo Ha Ta3H rnaBa roBopnx 3a oc1)3.
HaBaHeTo n y,n:oBJrernop5IBaHeTo Ha 24 cpyH.n:aMeHTaJIHH qoBernKH rroTpe6HOCTH. Y,n:oBJICT·
BOp5.IBaHeTo Ha Te3H HY)KJI:H orrpe,n:eneHo e .n:o6po Haqano. AKo ycrreeTe ,n:a ro Harrpamnc,
ru:e ITOCTHfHeTe fOJI5IM Harrpe,D.bK B Cb3,JJ;aBaHeTO Ha 3,JJ;paBOCJIOBHa Bpb3Ka c BbTpeIIIHOTO
CH ,IJ:eTe. ropeOIIHCaHIHe yrrpa)!(HeHirn 3a I1p05.IB5fBaHe Ha BbTpelllHOTO ,n:eTe Cb~O ll(e CflO·
MOrHaT 3a rro-rncHa II IIO-IIO,D.Kperr5Ilua Bpb3Ka c Ta3H Ba)!(Ha qacT OT Cbll(HOCTTa BH. Ocncll
TOBa, HMa CTOTHUH ,n:pe6m1 rrp05.IBH Ha rpH)!(OBHOCT, KOHTO MOraT ,n:a BH ITOMOrHaT 3a KyJl·
THBHpaHeTO Ha rro-mo65fll(a Bpb3Ka CbC ce6e CH H B KpaliHa CMCTKa 3a rro-rOJI5IMO ycema11c
3a co6cTBeHaTa BII u:eHHOCT. ToqHo KaKTO 6HXTe rrpamrnH ,n:pe6HH )!(eCTOBe Ha BHHMaHHC
H rpH)!(OBHOCT, 3a ,IJ.a 3a,IJ.bJI6otrnTe Bpb3KaTa CbC CbIIpyra CH, c .n:eu:aTa HJIH c mo6HM npH·
5.ITeJI, MO)!(eTe ,IJ.a HarrpaBHTe Cbll(OTO 3a ce6e CH. ,[(onyrrocoi:reHH5fT CIIHCbK BKJIIOqBa 51
rrpe,[(JIO)!(CHH5f 3a ,D.pe6HH rrp05.IBH Ha rpH)!(OBHOCT.

I'pu;;1eu 3a ce6e cu

CJie,n:HH5fT CITHCbK e 6HJI OT romrMa ITOJI3a 3a MHOro OT KJIHeHTHTe MH, KOHTO crpaJl::lT

.
OT TpeBO)!(HII pa3CTpOHCTBa HJIH .n:errpeCH5f. Ka TO rrpaBHTe IIOHe e,n:HO-,n:Be OT Te3H Hema ll 3
.n:eH HJIH Hell(O .[(pyro, KOeTO BH e rrpIDITHO, BHe ru:e pa3BHet_e Ba)!(HOTO yMeHHe ,[(a 6oJleTe
l
,n:o6bp pO,[(HTeJI Ha ce6e CH. lliMa KaKBO .[(pyro .n:a ry6HTC, OCBeH qyBCTBOTO 3a HCCHfYW
. HOCT II Hea,[(eKBaTHOCT - II H5.IMa KaKBO .n:a rreqeJIHTe, OCBeH ce6eyBa)KeHHeTO.

1 B3eMeTe roperu:a BaHa.

2. 3aKyceTe B JICfJIOTO.
3. 0TH,[(eTe Ha cayHa.
Ii
'

4. 0TII,D:eTe Ha MaCa)K.
5. KyrreTe CH po3a.
 CEEEYBAJKEHHE 343

6. B3eMeTe CH BaHa c MexyptieTa.

}:{(.:_: 7. Onr,n:eTe B Mara3HH 3a )KHBOTHH H cu rroHrpaihe c nix.
J.~~:'f 8. Pa3xo,n:ere ce rro )IGIBOIIHCHa IIbTeKa B rrapKa.
t;: .
ff::'.9. IIoceTeTe 3oonorHqecKaTa rpa,n:HHa.
;.· -
~i'!O. On1.n:ere Ha Mamrnrop nnn rre.n:nKrop.
] L _ ~rrpeTe H rroMupullleTe 1(Bernra.
}fi CraHeTe paHo u rne,n:aihe H3rpeBa.

0 :~;~/4. OrrrycHeTe ce c xy6aBa KHHra H/mrn ycrroK051Bama MY3HKa.

tis. B3eMeTe cH 3a6aBeH ¢HnM.
c
'ff16. IlycHeTe J1ID6HMaTa CH MY3HKa H IIOTaH1(yBaHTe .
• -..! :· -

jfi7.flerHeTe CH paHO.
~1 ) ·. ~ .

,{(~ .. CrreTe HaB'hH rro,n: 3Be3,n:HTe.

~~~J9. B3eMeTe CH OTrrycKa - ,,,r:i:eH Ha IICHXllqecKOTO 3,n:paBe".
;:-~~:q. IIpnrornere crre:uua;rna netiep51 caMo 3a ce6e CH n ce xpaHere Ha cBell(H.
J?f~ On1,r:i:eTe Ha pa3xo,n:Ka.
::·i~;f-. ._:
~ ?? · 06a,n:eTe ce Ha ,n:o6np rrpH51TeJ1 - HJIH Ha H51KOJ1KO ,n:o6pH rrpH51TCJ1H.
'. /..::-~ '...

·:~~~!~ Orn,n:ere B H51KOH xy6aB pecropaHT caMH.

~s~~/:·· . ~ ·,.

:i4.i.Orn,z::i:ere Ha rrna)K.
:..; ·j..:•.• '

·:~~~~~ Orn,n:ere Ha pa3XO,I.J,Ka c KOJiaTa Ha )KHBOIUICHO M5ICTO.

~§/Me,n:HTHp aiITe.
~!>~~~ -1~-~ ; •• •

'tz~· Kyrrere CH HOBH ,n:pexH.

~rPoBeTe Ce B Mara3HH 3a KHHfH HJIH 3a IIJIOlllI TOJIKOBa )J;bJifO, KOJ1KOTO BM Ce HCKa.

:·~ ,TKyrrere CH ManKa rrnrollleHa HrpaqKa H nrpa.Hre c He51. .
ff4~· .
~,Q:, H arrHllleTe CH mo6onHo rrncMo H ro H3rrparere.
L
~l[rroMone-re HJIKoii crreqnan:eH qoBeK .n:a Bil rrorne3H (HaxpaID!, ryurne 11/IDin .n:a Bil rroqe-re).
~~ ~ - .

L
t I J<yrrere CH Hell(O crre:unaJJHO, KOeTO He MO)KeTe ,n:a Cll II03BOJ1HTe.
-~...t'.Oni,n:ere ,n:a rne,n:are xy6aB cPHJIM HJIH crreKTaKbJJ.
,--~~·~ :--··.:: .

i :Onr,n:ere B rrapKa H HaxpaHere rraTH:UHTe, rromoneiITe ce Ha nronKHTe n TaKa HaranK.

-:tt·.-. .
S,1 JJoceTeTe My3eH HJIH ,n:pyro HHTepeCHO M51CTO.
;itAaHre CH IIOBeqe BpeMe, 3a .n:a CBbpIIIHTe OHOBa, c KOeTo ce 3aHHMaBaTe. (II03BOJieTe
'..~49~_ ,n:a ce MoTaeTe).
~:~~?orere Bbpxy JIID6HMH51 CH Ilb3CJ1.
· '{~ne3re B ropell(a BaHa HJJII ,n:)KaKy3H.
:f·.:~· -
 '~1~ . ·~·

344 E,[(MbH,[( EOPH /I.A CE CIIPABHM C TPEBOJKHOCTTA H ©0EH11TE

39. 3amnneTe KaceTa c YTB'bp)K,[(emrn.

40 . HamnneTe H,[(eanmrn cueHap11iI 3a ,[(a,[(eHa uen, rrocne ro BH3yamnapaihe.

41. ITpol'.feTeTe B,[('bXHOBHBaru:a KHHra.

42. HarrmneTe IIHCMO Ha crap rrpHHTeJI.

43. Orrel'.feTe HJIH crorBeTe Heru:o crreu11anHo.

44. Pa3XO,[(eTe ce no Mara3nm1Te.

45. KyrreTe CH KaceTa c Me,[(nTaU:HH.

46. Cnyrnaihe II03HTHBHa, MOTHBHparu:a KaceTa.

47. Bo,[(eTe crreuHaneH ,[(HeBHHK Ha rrocTH)KeHH5ITa cH.

48. HaHeceTe apoMaTeH nocnoH Bopxy U:HJIOTO CH THJIO.

49. M acTyp6HpaliTe. ·

50. CrropTyBaliTe.

51 . Ce,[(HeTe II ryrnHeTe mo6nMaTa CH rrmorneHa Hrpal'.fKa.

Llacr II: pa3BHBaHe Ha no14Kpena va 61n13ocT

)J;oKaTO ce6eyBa)KeHHeTO e Heru:o, KOeTO ll3rpa)K,[(aMe B'bTpe B ce6e CH, qyBCTBOTO 33
cp6CTBeHaTa HH ueHHOCT ,[(0 rOJI5IMa CTerreH ce orrpe,[(eJI5I OT 3Hal'.fllMHTe Hll JIW-IHll Bpb3KI!.
JJ:pyrHTe He MOraT ,[(a BH ,[(a,[(aT t.ryBCTBO 3a a,[(eKBclTHOCT ll yBepeH,OCT, HO T5IXHOTO np!iC·
MaHe, yBa)KeHHe ll 0,[(06pemre MOjKC ,[(a IIOTB'bp,[(ll ll yKperrH IIOJIO)KllTeJIHI1Te Bll t.IyBcrna II
OTHOllieHHe K'bM ce6e CH. JII060BTa K'bM ce6e CH CTaBa HapuHCTlll'.fHa B H30JiaUll5I OT .npy·
rHTe. HeKa pa3rJie,[(aMe t.IeT.H pH II'bT5I K'bM ce6eyBa)KeHHeTO, KOHTO BKJIIOLIBaT Bp'b3KHTC c
.[(pyrHTe:

o EJIH3KH rrpH5ITeJIH H rro,[(Kperra.

0 EJIH30CT.

o rpaHHUll.

o Ce6eyTBop)K,[(aBaHe.

·£JZU3KU npURmeJZU U nooKpena

rrpH5IT~ ~
11
Ilpll rrpoyl'.fBaHll5I Ha t.IOBeIIIKHTe ueHHOCTll MHOfO xopa IIOCTaB5IT 6JIH3KHTe
3
IIOt.ITll Ha Bopxa Hape,[( c KapHepaTa, rn:acTJIHBH5I ceMeeH )KllBOT ll 3,[(paBeTO. BceKll OT H '-
. . . HH ...
HMa HY.IK,[(a OT IIO,[(KperraTa Ha IIOHe ,[(BaMa HJlll TpHMa 6mnKH rrpirnTemI B ,UOffbJIHe ...
B5IpanU1·
K'bM ceMeHCTBOTO. bJill3KIUIT rrpirnTeJI e l'.fOBeK, Ha KOfOTO MO)KeIII ,[(a pa31'.fIITaill ll
3
Toil BII rrpIIeMa TaK'bB, KaK'bBTO ere, c BCIIl'.fKHTe BII Hacrpoemrn, ,[(eHCTBII5I II ponrr. Ton c
- 51 r~
II l'.fOBeK, Kou.To me 60,[(e ,[(O Bae, He3aBHCHMO KaKBO cTaBa B )KllBOTa Bll. EnII3KH5IT rrpH
 ;~~'., - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Jf ·'tf!Y\ f JJABA 14 CEEEYBAJKEHHE 345
.1 .. :.\?.-:;--..
r '( .}: ~ BH OCHryp1rna Wb3MQ)KHOCTTa ,n:a CIIOJJ:eJTHTe qyBCTBaTa ll Bb3IIpll5ITIUITa Cll 3a )KHBOTa.
·-~ · .'.~9:'.i:
'·
" ~;~:.; \.-: .;-:
To3H
.
lIOBeK MO:>I<e .n:a Bll IIOMOrHe .n:a IIp05IBUTe CTpaHll OT HHJJ:HBHJJ:YaJTHOCTTa Cll, KOHTO
~· "~~i).:l\:F He IIOKa3BaTe rrpe,n: Cbrrpyra CH, ,n:eI(aTa HJTH po,n:HTeJTHTe. HannirneTO Ha IIOHe )J,BaMa HJTH
~. £f~::•::::,;~i. rp11Ma
·;1 c . ·.•
6mI3KH H JJ:OBepeHH rrpmITeJIH e Ba)I\Ha qacT OT Heo6xo,n:HMaTa Bll IIOJJ:Kperra. Te3H
( «·;; npmITeJTH me BH IIOMOrHaT ,n:a IIOJJ:JJ:bp:>I<aTe ycemaHeTO 3a rrpneMCTBeHOCT B :>I<HBOTa CH B
~~~ MOMeHTll Ha cepII03HH rrpoMeHH KaTO HarrycI<aHeTO Ha JJ:OMa, pa3BO,n:a, CMbpTTa Ha 6mI3bK
··:, uraKa HaTaThK.
_ KoJTKO ranrna 6nH3KII rrpmneJTII IIMare? AKo H.HMaTe rroHe ,n:BaMa, KaKBO 6HxTe MornII
~r~a irnrrpaBIITe, 3a .n:a co3,n:a,n:ere rro.n:o6mr rrp1rnTeJTcTBa? .
L.

EJZu3ocm

MaKap qe H5IKOH xopa H3rJTe)K,z:i:a ca ,n:ocTaThllHO ,n:oBOJTHII ,n:a nMaT mIKOJIKO 6nn3KH
.:#pH.HTeJTH, IIOBelleTO OT Hae )KeJTa5IT ,n:a llMaT crrennaJTHa Bpb3Ka c e,n:HH llOBeK. I1MeHHO
i:?·HHTllMHIITe Bpb3KH Hile ce pa3KpHBaMe Hall-JJ:bJI60KO ll llMaMe Bb3:tvfO)KHOCT .n:a HayllIIM
-}~~l~~r···: H:aii-MHOro 3a ce6e Cll. Te3H Bpb3KH HII IIOMaraT ,n:a ce ll36aBHM OT caMOTaTa, K05ITO rro-
:·~:-BeqeTO OT Hae 6nxa H3IIHTBamI - He3aBHCIIMO KOJTKO caMOJJ:OCTaT'hllHH ll CHJTHH CMe - 6e3
L ;~·6JIH30CT. Ycelll,aHeTO 3a rrpnHa,n:Jie)KHOCT, KOeTO HHTHMHaTa Bpb3Ka HU ,n:aBa, ,n:orrpnHaC.H
'.{t3HaqHTeJTHO 3a qyBCTBOTO 33 co6CTBeHaTa HIT CTOHHOCT. I1cKaM o6aqe OTHOBO ,n:a ll3TbKI-Ia,
:'!:.tie Hlle He MO)KeM .n:a pa3llIITaMe ll3I(5IJ10 Ha IDIKOH ,n:pyr 3a llYBCTBOTO 3a co6CTBeHaTa CH
~?¢roiiHOCT. 3,n:paBOCJIOBHaTa HHTIIMHa Bpb3Ka caMO yKperrBa caMoqyBCTBHeTO Hll ll B5IpaTa
:Jiu·a ce6e en.
j~}i .· MHoro ce e IIHCaJTo no TeMaTa 3a 6mI30CTTa u 3a TO Ba KOH CbCTaBKH ,n:orrpnHaCJIT 3a
~:)·paiiHaTa IIHTHMHa Bpb3Ka. H.HKOH OT HaH-B3)KHHTe ca H36poeHU OTJJ:OJIY (6e3 HJIKaK'hB
{~rrel(naJTeH pe,z:i:):
~1t. ··_:

1. 06Il(H HHTepecn, oco6eHo rro OTHOIIIeHne Ha pa3BJielleHHJITa u rrpeKapBaHeTo Ha

CB060JJ:HOTO BpeMe. (Bee rraK IDIKOll pa3JillllH5I B HHTepecnTe Morar ,n:a BHecaT HO-
BOCT II BbJIHeHne.)

.. 2. qyBcrno 3a poMaHTIIqHocT HJIH ,,Manrn" Me)K,n:y Bae n rrapTHhopa BU. ToBa e rrpn-
BJJHqaHe OTBbJJ: cpn3nqecKOTO paBHllll(e. 06nKHOBeHo TO e MHOfO CHJIHO ll CTa6nJTHO
rrpe3 rr~pBHTe Tpn ,no rnecT Mecena OT Bpo3KaTa. Cne.n: TOBa e Heo6xo,n:nMo ,n:a 06 -
HOBHBaTe, OCBe)KaBaTe UJ1H rrpeOTKpirnaTe Ta3H Manrn.

3. c rrapTHbOpa Bil Tp5I6Ba ,n:o6pe .n:a cu rracBaTe no OTHOIIIeHHe Ha HY)K):(aTa CH OT He-

3aBHCIIMOCT 11 rrpeKapBaHo 3ae,n:Ho BpeMe. Bo3MO)KHO e ,n:a B'h3HllKHe KomfrnnKT, aKo
e,n:HHII.HT HMa ,n:aJieq IIO-fOJI5IMa HY)KJJ:a OT CBo6o,n:a ll ,,rrpocTpaHCTBO" OT ,n:pyruJI
HJIH aKo e,z:i:IIHH5:1T nMa HY}K,IJ,a oT 3aKp1rna II TorrnoTa, KOHTO ,II,pyrn5:1T He )KeJiae ,n:a MY
OCHrypII. ilHKOH rrapTHbOpH MO)Ke .n:a rrpIIJiaraT ):(BOeH CTaH,n:apT - c ,n:pyrH .IJ:YMH,
He )KeJia5IT ,IJ,a BH ,n:a,n:aT OHOBa, i<OeTO H3HCKBaT 3a ce6e CH (Ka TO HarrpHMep JJ:OBepHe
II cBo6o.r:i;a) .

. 4. B3aHM:Ho rrpHeMaHe H rro,n:Kperra 3a miqHoTo H3pacTBaHe u rrpoMJIHa. I13BeCTHO e,

qe KoraTo caMo e.nmrn5:1T rrapTHhop H3pacTBa HJIH ycema, qe ,n:pyrH5:1T He rro,n:Kpe1rn
H3pacrnaHero My, Bpb3KaTa qecTo rrpmillIOllBa.
 346 E,Li;MbH)J; EOPH !{A CE CllPABHlvf C TPEBOJKHOCTTA H ©OEHHTE

5. B3allMHO rrp11eMaHe Ha He,r:r:ocTaTbU:llTe II cJia6ocT11Te. CJie,r:r: KaTo rrbpBHTe POMaH·

THl.JI-Ill Meceu11 Ha Bpb3KaTa IIpllKJUOl.JaT, BCeKll OT rrapTHbOpHTe Tp5!6Ba ,r:r:a Har-.1epu
B ,r:r:pyrmr .LlOCTaTbl.JHO xy6aBII Hern;a, 3a ,r:r:a rroHac5I 11 rrp11eMa cna6ocTHTe 11 He.rwc.
TaTbUHTe My.

6. Pe,n:oBHll npo5IBll Ha 06111.J II ,r:r:oKocBaHe. HHTllMHaTa Bp1>3Ka H5IMa ,n:a 60,r:r:e 3,D;paBa,
aKo 11 ,LlBaMaTa napTHbOpll He ca rOTOBII OTKpllTO ,r:r:a H3pa35IBaT mo60BTa CH.

HeceKcyaJIHaTa npo5IBa Ha oforq KaTo rrperporn;aHeTo H rynIKaHeTo ca CbIJJ:O TOJIKO·

Ba Ba)KHH KaTo 3,r:r:paBaTa CeKcyaJIHa Bpb3Ka.

7. Cno,n:eJI5IHe Ha l.JYBCTBaTa. H cTHHCKaTa 6JIH30CT Me)K,n:y ,r:r:BaMa ,n:yurn H3HCKBa eMo-

U:HOHaJIHa Y5I3BHMOCT H rOTOBHOCT ,r:r:a ce pa3KpHelli H ,r:r:a CIIO,[leJIHIII CbKpOBeHHTe cu
l.JYBCTBa.

8. ,IJ:o6pa KOMYHHKaUH5I. Ha T03H Bbrrpoc ca rrocBeTeHll ueJIH KHHnr n KypcoBe. MaKap

.[l06paTa KOMYHHKaU:H5I ,r:r:a IIMa MHmKeCTBO pa3JIIIl.JHH acrreKTH, ,[lBaTa Hail-BmKI-m
KpHTepH5I ca:

g napTHhOpHTe HCKpeHo ,r:r:a )KeJia5IT ,r:r:a ce II3CJIYWBaT e,[lHH ,Llpyr

0 H ,n:BaMaTa ,n:a ca· crroco6HII ,r:r:a I13pa35IBaT l.JYBCTBaTa CH H ,n:·a lICKaT )KeJiaHOTO
,n:HpeKTHo (a He ,r:r:a ce orrJiaKBaT, 3arrnanrnaT, H3HcrrnaT HJIH ,n:a ce ormTBaT .na
MaHHITYJIHpaT ,D:pyrH5I ,r:r:a y,r:r:oBJieTBOpII IIOTpe6HOCTHTe HM).

9. CHJIHo l.JYBCTBO 3a B3aHMHO JJ:OBepIIe. BceKH Tp5I6Ba ,r:r:a ycell(a, qe MO)Ke ,n:a pa3q1na
Ha ,r:r:pyrH5I. Cbm:o TaKa, Bcenr ,r:r:oBep5IBa Ha ,n:pyrmr CbKpoBeHHTe CH qyBCTBa. ,U:o-
BepHeTo He Bb3HHKBa aBTOMaTHl.JHO - TO Tp5I6Ba ,n:a ce H3rpa,n:H c BpeMeTO H ,n:a ce
rro,n:,n:bp)Ka.

10. 06r.n:n D;eHHOCTH H yceII(aHe 3a IIO-Marn;a6Ha I(eJI. H HTHMHaTa Bpb3Ka HMa Hali-ro-
JieMH rnaHCOBe ,n:a 6b,n:e TpailHa, KoraTO ,[(BaMaTa HMaT o6r.n:H ueHHOCTH BbB Ba-
)KHH o6nacnr Ha )KHBOTa KaTO rrpH5ITeJICTBa, o6pa30BaHHe, pemffH5I, qrnHaHCH, ceKC,
3,n:paBe, ceMeeH )KHBOT 11 TaKa HaTaT'bK. Haii-cHJIHIITe Bpb3KH o6HKHOBeHo ca crroe-
HH OT o6r.n:a I(eJI, K05ITO Ha,r:r:XBbpJI5I JIHl.JHHTe HY)KJJ:H Ha BCeKH OT rrapTHbOpHTe - Ha-
rrpHMep OTfJie)K,n:aHeTO Ha ,n:euara, yrrpaBJieHHeTO Ha 6H3Heca HJIH OT,n:a,n:eHOCTTa Ha
,n:yxoBeH H,n:ean.

KoJIKO OT roperrocol.JeHHTe ,D:eceT xapaKTepIICTHKH ca HaJIHI(e BbB BarnaTa HHTHMHa

Bpb3Ka? HMa JIH TaKHBa, Bnpxy KOHTO 6HXTe IICKaJIH ,n:a rropa6oTHTe?
l
I'paHU'lJU

Tol.JHO I<aKTO BClll.JKH ce Hy)K,IJ:aeM OT 6JIH30CT, BCeKII OT Hae HMa Hy)K,n:a ,n:a rrocraB5I
IIO,IJ;X0,[(5Ill(H rpaHMU:H B HHTMMHIHe II ,n:pyrHTe Cll Bpb3Kll.
rpaHHI(HTe 03Hal.JaBaT rrpOCTO, qe 3HaellI Kb,I(e CBbpllIBalli TM I1 3aITOl.JBa ;:i:pyrH5IT -qQ-
BeK. TH He ,n:eqmHHparn H,IJ;eHTHl.JHOCTTa CII c Hero. 11, Hali-Bel.Je, He H3BJIHl.JallI ycer.n:aHeTO
3a co6CTBeHaTa CH CTOHHOCT HJIH ce6eyBa)KemieTO CH qpe3 OIIHTH .na ce rpH)KHill, cna-
C5IBallI, rrpoMeH5IllI HJIH KOHTpOIIHparn .npyrH5I l.JOBeK. I1pe3 IIOCJie,IJ;HHTe H5IKOJIKO ro,n::aHlf
TepMHHHTe ,,)KeHH, KOMTO o6Hl.JaT rrpe:KaneHO MHOro" I1 ,,Cb3aBHCHMOCT" ce H3IIOJI3~aT 3a
l iJ~ifJIABA
:;
: ~i;·\~,
:·r$~L ~;·. ·~
14 CEEEYBAJKEHHE
·- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
347

~'.;ff?" .ueqm:mipaHeTo Ha OHe3H xopa, KOHTO - rropa,[(H .rmrrca Ha comI,[(Ha BbTpeunrn ocHona 3a
if - ·:;::?~i'. :. co6CTBeHaTa Cll CTOHHOCT - ce OilHTBaT ,[(a YTBbp,[(5IT ce6e Cll Ka TO ce rpH)KaT 3a, cnacsrnaT
,;~~~:;j,·. nnn rrpocTo yra)I(,[(aT Ha IDIKOH ,[(pyr. KnacnqecKH5IT cnyqali e qoneK, KOHTO ce orrH~Ba ,[(a
::~Ji'.~~:'opramnnpa )I(HBOTa
CH OKOJIO ,,crracsrnaHeTo" Ha CTpa,[(am; OT aJIKOXOJIH3bM llJill OT ;:i;pyra
~ .._} faaBHCllMOCT Cbrrpyr 1rnn 6JIH3bK po,[(HHHa. Ho 3a..rmirnnaHe Ha rpamu.i:HTe MO)I(e ,[(a HM a
~ t.::,¥:7',
y~.it.:·y:_BoB BC5IKa Bpb3Ka, B K05ITO ce OIIHTBaTe ;:i:a IIOCTHrHeTe ycem;aHe 3a co6CTBeHaTa CH :ueH-
f nocT H cnrypHOCT KaTo ce rpll)I(HTe 3a, KOHTponnpaTe, crrac5IBaTe HJIH npoMemrTe H.HKoro.
- ~ ~- ~j:i,>Me)l(,U)'BpeMeHHO 3arbp6BaTe HJUI rrpeHe6pernaTe co6cTBeHHTe CH IIOTpe6HOCTH H qyn-
;, : . l &rna. )J;o6pa HH,D;HKaU:H5I 3a 3aJIHqanaHe Ha rpamru:1ne e KoraTo rrpeKapBaTe rroBeqe BpeMe
L ·: f)i~· pa3rOBap5ITe mm ,[(a MHCJIHTe 3a IlOTpe6HOCTHTe llJIII rrpo6neMIITe Ha ,[(pyr, OTKOJIKOTO
J~:~;'.~~::-~a co6cTBCHHTe
::..~;~~{{~ :\ ~ ·••
Cll.
.
; j;~~7.~~:~:- AKo ncKaTe .ri;a rrpoyqnTe rro-3a.[(bJI6oqeHo tei\rnTa 3a rpaHH:UHTe B OTHOIIIeHH5ITa BH,
L :tti*{~perropbqBaM BH .[(B.e qy,n:ecHH KHHfll. B CB05l 6ecTCeJibp ,,)KeHHTe, KOHTO o6wrnT TBbp,n:e
~:~~\{MHoro" Po6nH Hopyy,n: npe.ri;nara cne,n:mne CTbITKU 3a npeo,[(oJrnBaHe Ha Cb3aBHCHMOCTTa
:_~. JF~f;_·:_
·:1~:tf'J:• BoB .Bpb3Ka Ta:
~!~~):!tY :
j!~i;s·~~t ·. 1. IloncKaliTe noMom - oTKa)I(eTe ce oT H,n:eHTa, qe MO)KeTe ,[(a ce crrpaBnTe caMH.

2. IlpeBbpHeTe Bb3CTaHOB5IBaHeTO CH OT Cb3aBIICHMOCTTa B CBOH BHClll npIIopIITeT.·

3. HaMepeTe TeparreBTllqHa rpyrra OT ce6erro,n:o6HH, KOHTO pa36IIpaT rrpo6neMa.
l 4. Cb3,n:ai1Te CH mrqeH ,UyxoBeH )I(HBOT, KOHTO Bn rro3BOJI5IBa ,[(a ce OTbpCIITe OT co6cT-_
BeHaTa BOJI5I II ,[(a pa3"lIIITaTe Ha ,,Bucrna C1rna".

L...
5. HayqeTe ce ,n:a He ynpaBJI5IBaTe, KOHTponHpaTe HJIH opraHH3HpaTe )I(HBOTa Ha qoBe-
Ka HJIII xopaTa, KOHTO o6HqaTe.

6. HayqeTe ce .ri;a He c:u HrpaeTe Ha ,,crracHTen" n/mrn Ha ,,)KepTBa" c ,n:pyrH5I qoneK . .

L
7. }farrpaBeTe ce rrpe,U co6CTBeHHTe CH JillqHII rrpo6neMH II 6oJ1Ka H fll H3CJIC,[(BaHTe B

L ,UbJI60lJHHa.

YcbBbpIIIeHcrnaliTe ce: Cb3,UaliTe CH co6crneH )I(IIBOT II rrpecne,[(BaliTe co6cTBeHII

llHTepecu.

'. 9. Pa3BHHTe 3,UpaBocnoBeH eroH3bM KaTo cnaraTe 6narononyqHeTo CH, )I(eJiamrnTa,

pa6oTaTa, 3a6aBJICHll5ITa, IIJiaHOBeTe II ,n:eHHOCTIITe CH Ha I1bpBO, a He Ha nocne,n:Ho
M5ICTO.

~(·:. 10. Cno,n:eJI5IHTe HayqeHoTo c ,[(pyrHTe.

L
~;--/. ,ll,pyra qy,[(eci!a KHnra, K05ITO npe:UII3HO ,n:eqmmrpa Cb3aBIICHMOCTTa II nocoqna nope- .
5~I(a OT CTbIIKH 3a rrpeo,n:omrnaHeTo Ha rrpo6neMa e ,,HHKora neqe Cb3aBIICHM" OT Menb,n:H
~~BTbn. lliKoII OT HeliHHTe rrperropbKII ca:

1. IlpaKTIIKyBaHTe ,,,[(HCTaH:UHpaHOCT" - OTbpceTe ce OT MaHHaKanHaTa Tpenora 3a

,UpYfH5I.

OnpceTe ce OT A<enaHHeTo ,n:a KOHTponnpaTe ,n:pyrn5I - yna)KaBaliTe ro ,n:ocTaTbqHo,

3a ,Ua 3HaeTe, qe MO)I(e caM ,n:a rroeMe OTrOBOpHOCTTa 3a )I(HBOTa CH.
 : .·:. '0~f:'~t I
...... . .-;
~

348 EL(MbHL( EOPH J(A CE CIIPABHM C TPEBO)J(J-IOCTTA H c/JOEHHTE

3. ITorpmKere ce 3a ce6e en, Koero BKmoirna ,n:a ,n:oBopnrnre ,,He,n:oBopllleHara pa6ora''

OT co6crneHOTO CH MHHaJIO H ,n:a ce Hayimre ,n:a 3aKpHJI51Te H o6nqare Y513BHMOTo
,n:ere BoTpe B'bB nae.

4. Ilo,n:o6pere KOMYHHKaU:H51Ta - . Hayqere ce ,n:a 3a51B51Bare KaKBO ncKare n ,n:a Ka3Bare

,,He". .

5. CrrpaBere ce c rHeBa-:--- ,n:alire en pa3perrreHne ,n:a u3rrnrnare n H3pa351Bare rmm cpe-

ru:y mo6HMHTe en xopa, ·Koraro e Heo6xo,n:IIMO.
· 6. OrKpnlire ,n:yxoBHocrra - HaMepere Bncrrrara Cuna n ce cnop:>Kere c He51. Co3aBH-
cnMocrra rrpo6neM JIH e 3a Bae? MncJIHJIH nn ere .[(a ce BKmoqnre B repaneBTH'-IHa
rpyna, K051TO ce cPOKycnpa Bopxy rrpo6Jiei\rnTe Ha C'b3aBHCHMOCTTa KaTO ,,Al-Anon"
HJIH ,,AHOHHMHH C'b3aBHCHMH"?

Ce6eymB'b p;;1eoaBaHe

KynTHBHpaHero Ha ce6eyrnop)K,n:anaHe e )KII3HeHo Ba>KHO 3a ce6eyBa:>KeHnero. AKO

ere Hecrroco6mI 5ICHO ,n:a noKa)KeTe Ha ,n:pyrIITe KaKBO HCKaTe H KaKBO He HCKaTe, B Kpatt-
Ha CMCTKa ru:e H3nIITBaTe orqa5IHHe, 6e3nOMOIJJ:HOCT II 6e3CHJIHe. ,[(opn ,n:a He Harrpamnc
HHII(O JJ:pyro, ce6_eyTBop:>KJJ:aBaHero caMo no ce6e en me 3acmrn ce6eyea:>1ceHuemo au.
0TCT05IBaHeTo Ha co6CTBeHHTe BH rrorpe6HOCTII rrp~,n: ,n:pyrIITe no caMoyBepeH Haqm-r 3a-
cmrna H mRXHOmo yBa)!<eHne K'bM Bae H 6op30 rrapIIpa BC5IKaKBH OITIITH OT T51XHa crpaHa
,n:a BH H3I10JI3BaT.
Kom~erru:1rnra 3a ce6eyTBop:>K,n:anaHeTo, Hape,n: c yrrpa:>KHeHH5ITa 3a pa3BHBaHe Ha ce6e-
YTBop:>KJJ:aBaru:o o6ru:ynaHe, ca rrpe,n:craneHn B Dzaea 13.

l.lacr III. Apyr11 nbTeKH KbM ce6eyeameHHeTo

B nopBIITe ,n:ne qacTH Ha Ta3H rnaBa ce ¢oKycnpaXMe Bopxy rpn:>KaTa 3a co6crnemnc
BII IIOTpe6HOCTH qpe3 noqIITaHe Ha ,n:eTeTO BbTpe B'bB Bae H OCIIryp5IBaHeTO Ha no,n:Kperra lI
6nH30CT BoB Bpo3KHTe nn. B Ta3H qacT IICKaM ,n:a aKL\eHTIIpaM B'hpxy qenipH JJ:pyni ffbTeKH .~~.-
K'bM ce6eyBa:>KeHIIeTO, CBbp3amI c ,n:pyrII HHBa Ha C'blI(HOCTTa BH:

o T5Ino: ¢n3IIqecKo 6narorronyqHe H rrpeJJ:CTaBa 3a T51JIOTO.

Q qyBCTBa: eMOl(IIOHaJIHa ce6eII35IBa.

II "#

i~
• YM: rroJIO:>KIITeneH BoTpellleH MOHonor n yTBop:>KJJ:eHH51 3a ce6eyBa)!<eHne.
LV-rnoCTHa C'blI(HOCT: miqHH u:emI n qyBCTBO 3a peaJIH3arurn.
~
':t

BonpeKn qe pa3rJie)KJJ:aMe re3n 06nacn1 H Ha JJ:pyrH Mecra B KHIIrara, HaKparKo rue rn

o6C'hJJ:IIM II TYK rropa,n:n Bpb3KaTa HM C'bC ce6eyBa)KeHIICTO.
I
i
L CEEEYBAJKEHHE 349

c/Ju3uitecKo 6JZa2onoJZyitue u npeocmaea 3a m1uzomo

~·· c:DII3HqecKOTO 3,D:paBe II lfYBCTBOTO 3a mrcrno 6narorronyqHe, )I(lI3HeHOCT lI eHeprHqHOCT

L 61m:i:aBaT e,n:Ha OT Hail-BmKHHTe npe,IJJIOCTaBKlI 3a ce6eyBa)I(emreTO. qeCTO He e JieCHO ,n:a
~.~~em ,n:oBoneH OT ce6e cH, KOraTo ce qyBCTBarir cpII3HqecKH cna6, yMopeH HJIII 6oneH. Cb-
sp-eMeHH.HTe ,n:aHHH COt.IaT pomITa Ha qm3HOJIOfHqHlITe ,r.t:IIC6aJiaHCH - lJeCTO rrpe,n:H3BlIKaHlI
L.. ~): crpeca - B reHe3Hca Ha rraHIIKara, aropacpofornTa, reHepaJilI3HpaHaTa TpeBO)KHOCT lI
: ~q.~ecHBHo-KoMrryncHBHOTo pa3crpoilcrBo. IIo,n:o6p5IBaHero Ha cpII3IIqecKOTO BII 6narorro-
-y~~-e -IIie oKa)Ke rrp5IKO Bo3,n:eilcTBHe B·bpxy rrpo6neMa BR c rpeBO)KHOCTTa H :w;e ,n:orrpIIHece
~~~HTeJIHO 3a ce6eyBa)KeHHeTo BIL I'JiaBHTe, TIOCBeTeHII Ha penaKca:o:mna, crropTyBaHeTO
~~~; .:~ \ . ~-

,~~paH eH eT O, ca rrp5IKO CBbp3aHH c cPH3HqecKoro 6narorronyqHe. AKo rn rrpoqeTeTe II rrpII-

c))Klire Ha rrpaKTHKa CbBeTHTe H HaCOKHTe B T5IX, TOBa II(e HarrpaBII MHOrO 3a rro,n:o6p5I-
)~'- : ~- {. ·~

·'·~~eTO
t "J'>:! :.~· ·
Ha cPH3IIqecKOTO BII 6narorronyqrre. l(eJITa :Ha BoIIpOCHIIKa OT,[(OJIY e ,n:a BII ,n:a,n:e
:e.ncraBa KaK ce crrpaB5ITe B ra3II o6nacT.
·~\:':: .. :: ..

BanpocHuK 3a JZUitHomo 6JZa2onoJZyL£ue

~£"1.
~~:>:
CrropTyBaTe Jm rroHe no rronoBHH qac 3 .IlO 5 ITbTH ce,!lMH'fHo?

L '.i:)··..
.-~·:.~
IfamnBaTe JIII y,n:oBOJICTBIIe or crropTa, c KOHTO ce 3aHIIMaBaTe?
). 0cHryp5IBare JIII CH Bb3MO)KHOCT 3a ,n:bn6oKa penaKca:o:II5I qpe3 rrporpecIIBHa MYCKYJIHa
~tt'·i penaKca:o:II5I, BII3yamna:o:II5I, Me,n:Hra:umr :rr.n:H ,n:pyr MeTo,n: 3a penaKcau:II5I BCeKII .n:eH?
,;J :' oclirypJ!BaTe JIH CH ITOHe e,!lHH qac OT,!lHX HJIH ITO'fHBKa BCeKH ,!leH?

·i5:-S~: OpramI3IIpare JIII BpeMeTo cII raKa, 1Ie ,u:a He 6op3are rrocro5IHHo?
;r.~~· .:-. . -

;c.. ~~- -CrrpaB5ITe JIII ce Cbc crpeca IIJIII yce:w;aTe, qe Toil yrrpa)I(IDIBa KOHTpon Ha,n: Bae?
·...-~· ..;·

~r~· ocHryp5IBare JIII cII ycaMoreHIIe, 3a ,u:a pa3MlIIIIJI5IBaTe?

,$?:0cHryp5IBaTe JIII CH IIOHe ce,z:i:eM qaca C'bH BC5IKa Horn;?
l ':f.;"' ·-

J~;.'.z~oBOJIHII JIII CTe OT KOJIIIt.IeCTBOTO II K..alJeCTBOTO Ha C'bH5I ClI?

;·g·~:; Xpamne JilI ce no rplI IIbTlI Ha ,z:i:eH, BKmoqIIrenHo cTa6HJIHa 3aKycKa?
~~.-= 1-. :.

L ,: J~ CBe)K,n:are JIH .n:o MHHIIMYM KOHcyMa:UII5ITa Ha rrpe,n:II3BlIKBalI(II crp ec xpaHH ( Cb,U:bp-

.r~~---
f:-..
~ar:o:II Ko¢eIIH, 3axap, COJI IIJIIi Bpe,z:i:HlI xpaHH)?
L
c

'li~B3IIMaTe JIII pe,z:i:OBHO BIITaMlIHHlI .n:o6aBKII, 3a ,u:a ,U:OII'bJIHlITe ,U:lieTaTa ClI - KaTO
~EMYIITIIBIITaMIIHII II .n:orrbJIHIITeJieH BIITaMHH B-KoMrrJieKc n BlITaMnH C, Koraro ere
't,'_-~0,U:JIO)KeHII Ha cPH3IIqecKII IIJIH eMO:UIIOHaJieH CTpec?
l '.; ;)(apecBaTe JUI )KIIJIII:rn;ero cII? To y,z:i:o6Ho H orrrycKam:o nH e?
J J.··.. .

l· vE IlyrueHero rro,n:KorraBa JilI cpH3Ht.recKoTo BlI 6narorronyqne?

~:i~.IIpeKOMepHaTa KOHCyMa:UII5I Ha aJIKOXOJI IIJlll HapKOTlIIUI IIO,U:KOIIaBa JilI 6narorrony-
·:-; ·.:'lIIIeTo BII?
~-::

:I.tioBOJIHII JIII ere OT TeJieCHOTO CH Terna? AKO He, KaKBO MO)KeTe ,z::r:a HarrpaBI:ITe no
f B'brrpoca?
 350 E,[(MbHXJ: BOPH /{A CE CllPABJIM C TPEBOJKHOCTTA H <POEJ!JflL
,_

<
17 · rpIDKHTe JUI Ce 3a BbHillHOCTTa CH qpe3 JHiqHa XHfHeHa, pa3KpaC5IBaHe 11 yrr 5
. . ._ 0 C!i ;i
rrp1rnneKaTeneH HaqHH Ha o6mrqaHe? · ·

18. XapecBaTe JIH TJ.IJIOTo CH II BII,[(a My?

EM04uoHaJZHa ce6eu3.RBa

KoraTo qoBeK e OTK'bCHaT OT qyBCTBaTa CH, MY e Tpy,n;Ho ,n;a 3Hae KOH e. To:H: e B'1Tpcw.
Ho ,[(HCTaHIJ;HpaH OT ce6e CH II qecTo H3IIHTBa crpax. KaTo 11,n;eHrm:PmJ;11paTe 11 H3paJ1t rc
ffb.T'I HII5I crreKTbp OT qyBCTBa, BIIe II0-,[(06pe OII03HaBaTe HeIIOBTOpIIMHTe CH IIOTpefowcrn.
)KenaHHJ.I H KOIIHe)KH. ToraBa 6yKBaJIHO 3arroqBaTe ,[(a ce yceuJame - UHJiaTa CH C'1UlHoc r
- BMecTo ,n;a ce nyTaTe B o6JiaK OT TpeBO)KHH MHCJIH, cpaHTa3HH n orraceHHJ.I. YcBoRna 11 cro
Ha )'MeHHeTO ,n;a H3pa35IBalli qyBCTBaTa CH H3HCKBa BpeMe, ~MeJIOCT H fOTOBHOCT ,n:a 61))lCII!
YH3BHM B rrpHCbCTBHeTo Ha oHe3II, Ha KOHTO BJ.Ip Barn. AKo OIT(e He cTe rrpoqenu DzaBa J2.
HarrpaBeTe ro - TaM IT(e HaMepIITe CbBeTII 3a TOBa KaK ,n;a 3aCHJIHTe Cb3HaHHeTo 3a CBOllT C' ·,

l.I)'BCTBa H crroco6HOCTTa CH ,[(a nr H3pa35IBaTe. ToBa e MHOfO Ba)l(Ha IlbTeKa KbM ce6cyn;1' ·'·
)KeHHeTO.

j
BampeweH MOHOJZOZ u ymeap:JICOeHUR 3·a ce6eyeaJ1CeHue '!

0HoBa, KoeTo CH Ka3BaTe II KOeTo B5IpBaTe 3a ce6e CH, ,n;orrpi:rnacJ.I no oqenn,n:eH H Gyr:-
BCLileH HalJIIH 3a ce6eyBa)KeHHeTo BH. AKo ce qyBCTBaTe Hea,n;errnaTHH H 6e3CHJIHH, Hatt·JJ C'
p05ITHO IIpHlfHHaTa e, qe B5IpBaTe B TOBa. Ilo CbIUH5I Ha'l!HH MO)KeTe ,n;a yBeJinq:aTe cc6 c·
yBa)KeHHeTo CH npocmo KaTo pa6onue Bbpxy rrpOM5IHaTa Ha BbTpernHH5I CH M?HOJIOf li
OCHOBHHTe y6e)K,n;emrn 3a ce6e CH.
Yrrpa)KHeHH5ITa 3a H,n;eHTmpmi;IIpaHeTo H rrpOM5IHaTa Ha HeraTHBHII5I BbTperneH Mo110·
nor H rrorpeIIIHHTe y6e)K,n;emrn ca rrpe.n:cTaBeHII B Dzaeu 8 u 9. TyK rrpocTo IT(e rro,n:tiep·r;'t~
HfilCOH qacTH OT TC3H rnaBH, KOIITO ca Ba)KHH 3a ce6eYBa)KeHHCTO . IlbpBO, llCKaM ,n:a TIOl\tl!C ·
mne Bbpxy ,n:Ba BII,[(a BbTpeIIIeH MOHOJIOr, KOIITO ca Hail-rrary6mr 3a ce6eyBa)KeHHCT0 ll\!.
BTopo, IT(e ce crrpa Ha H3IIOJI3BaHeTo Ha yTBbp)K,[(eIIlI5I 3a rrpeo,n;oJIHBaHeTo Ha Heranrnrn 1re
Bil y6e)K,IJ;eHH5I II BII)K,[(aHII5I 3a ce6e CII.
OT qen1pnTe TIIrra B'bTpeIIIeH MOHonor, orrIIcaHH B Dtaea _8 - Bmrna, Kp:aTnKa, )Kcp r·
BaTa II IlepcpeKU:IIOHIICTa - KpIITIIKa H )l{epTBaTa ca rroTeHu;IIaJIHO Hail-rrary6HH 33 cc·
6ey"Ba)KeHIIeTo BII. HaIICTIIHa OIIIITbT MII IIOKa3Ba, qe xopaTa c HHCKO ce6eyBa)KeHIIC nc·
H3MeHHO HMaT 3aCIIJICHII IIO,[(HH,[(HBII,[(yaJIHOC;II Ha KpHTIIKa IIJIII )KepTBaTa (:amI H ,nnerc).
M '1·
Crreu:mlmqHaTa cPYHKU:II5I Ha KpIITIIKa e ,n:a BII HaKapa ,n;a ce qyBCTBaTe Hea,z:i;eKBaTHll, · •
.
non:emrn II HeKOMIIeTeHTHII. I locne BbTpelliHII5IT MOHOJIOf Ha )KepTBaTa MO)Ke ,n:a ,no 61ott
' .
OCKbp6nemre KbM paHaTa KaTO BII Ka)Ke, qe CTe 6e3Ha,[(e)K,[(HII II 6e3CIIJIHH . .
- . wen
IlbpBo, BbpHeTe ce KbM Dz a Ba 8 II rrpeme,n;aifre pa3,n;ena ,,BH,n;oBe HeraTIIBeH B'bTpe
MOHOJIOr " II yrrpa)KHeHIIeTO ,,KaKBO BII Ka3BaT BalliHTe
- IIO,IJ;IIH,IJ;IIBII,[(YaJIHOCTII.? " c oco6c·
Hl
HO BHIIMaHHe KbM K pHTIIKa 11 )l(epTBaTa . I Iorr'hJIHeTe cpopMyn5Ipa 3a rrpeo,[(OJI5I~aHe
- . crer 0
rrary6HII5I BbTperneH MOHOJIOr Ha BC5IKa OT TC3II IIO,D;IlH,[(IIBII,D;yaJIHOCTII, aKO ome He
BCiC
HarrpaBIIJIH. IlocJie II3IIOJI3BaiiTe J(HeBHUKQ Ha OUCfPYHKlJUOHGJlHUme MUCJl.U (Hanpa
nrH ~
HfilCOJIKO KOIImI), 3a ,n:a cnemne II05IBaTa Ha HeraTIIBHH TBbp,[(eHH5I OT CTpaHa Ha Kp
li )l{epTBaTa B rrpO,D;bJI)KeHHe Ha ,[(Be ce,[(MIIIJ;II.
 ~-- , . •.

" }J fJIABA 14
:~:·£;~·.'
CEEEYBA)[{EHHE 351
.·},;~~+r~---------------------------------------

1;• ~i~'.-~f~.· Koraro ce yn~BIITe ,n;a ce BrrycKare B caMoKpHnFreH IIJJII caMOCb)KaJJHTeneH BbTperneH
·1t .~:~;f MOHOJ10f, CJie,n;BaIITe Te3II TpII CTbflKH:

·~·:·i.1.·\·!:;· :·
:.•.; . · .
: 0::~: ·
1. IlpeK'bCHeme BepnraTa Ha ~eraTl!BHHTe MUCJill '1pe3 HJ!KaKhB MeTO,[( 3a OTKJIOHJIBaHe
Ha BHIIMaHIIeTO OT yMa, KOIITO Bl! IIOMara .ua 6'hL(eTe B rro-receH KOHTaKT c -c.ryBCTBa-
:; ~~i~~. :; Ta II T51J10TO CH. Bc51KO OT cne,D;HHTe MOJKe .ua IIOMOrHe:

i 10- : ::::::::::::CT - Hanp!!Mep ,[(OMaK!!HCKH 3a,[(bmHH5l UJIH cnopTyBaHe.

L
,i~~j!. o ·IleT MUHJ'TH nporpec11BHa MycKynHa penaKcal(H5l.
L
L
! ~1~; :~:::::T~~:::·nHa::::: :::x:a~;~KaTa c11.
. :;;{}K ~enra e ,n;a HarrpaBIITe HeUfO, KOeTO 3a6aB51 TeMIIOTO Bl! II Bl! ,D;HCTaHI.:(IIpa OT HeraTHB-

L ·.

';

.~
·-·';;..'' ..'.·,:~· .
"

l; -:;~'.~JIHTe MHCJ1ll. Tpy,UHO e ,n;a o6opIITe HeraTHBHH51 BbTperneH MOHOJ10f, Kora To ere HarrperHa-
~ ··c1:· 1 .~ ~· "" _ ,

:_;i~wTH ll YMbT Bil rrperrycKa.

.

~~f~:j:\
<B~'..:{;:~'.,·, : ' : 2. Ocnopeme HeraTIIBHH51 CH MOHOJ10f c IIOL(XOL(5!11.:(ll BbilpOCH, aKO e Heo6XOL(IIMO.
\~~i1E\: YMeCTHII BbrrpocII KbM KpIITHKa HJJH )l{eprBara ca: ,,KaKBH ca .uoKa3arencTBaTa
;;',:,· ~\l.~~~:. - 3a TOBa?", ,,ToBa 8UHG2U J1H e B51pHo?" mm ,,Pa3rJie)KL(aM J1H rrpo6neMa HOT ):::i:BeTe
[HJ1H BCH-Y:KHTe] crpaHH?" Ilorne,n;Here CnucoKa cac CoKpamoecKu Bonpocu B Dza(Ja 8
:?/::;$(r_ ·· 3a 011.:(e IIpHMepH.

L ":({~11~f{-. 3. 06opeme HeraTHBHH51 BbTperneH MoHonor c rro3HTII~HH, ce6eyTBbp)K,nasamII TBbp-

.. ·1u~. : · .ueHH51. EHXTe MOrJIH ,n;a CH Cb3,D;a,D;eTe co6crneHH II03HTHBHH TBbp,n;emu1 crreuHaJIHO
3a orrposepraBaHe Ha KpIInIKa HJJH )l{eprnara. C'hmo raKa 6IIXTe MOrJIII ,n;a 3aHM-
_crsare I103HTHBHH KOHTpaTBbp,n;emrn OT CJIC)J.Hll.5! CfllICbK c YTBbp)K,D;eHH.5!.

r' 1

I'--'
I
 ·.-·~1;~~~:c.·: . J
'~ . ·~~.

352 E,[(M1>H,[( EOPH /fA CE CllPABJfM C TPEBO)f(HOCTTA H c/JOEffHTE

YmeopJ1coeHUR Ja ce6eyea-:;1eeHue

l<aKso cre: Ji. .J

·1
A3 CbM crroco6eH H .n;ocToeH 3a 06w1.

A3 BRpBaM B ce6e CH H HaIIbJJHO ce rrpHeMaM TaKbB, KaKbBTo CbM.

A3 CbM HerroBTopHM H crreI(HaneH 110BeK. B 1.(emrn CB5IT HRMa .npyr TOtJHo KaTo Meu.

IIpHeMaM BCH1IKH cTpaHH Ha JJH1IHOCTTa CH.

A3 H TaKa CbM 1.(eHeH KaTo 110BeK. lliMa 3amo .na ce .noKa3BaM.

q yBCTBaTa ll IIOTpe6HOCTHTe MH ca Ba)KHH.

lliMa HHil(O J10llr0 B TOBa .na MHCJI5I OT KaKBO HMaM Hy)l(.na.

3a MeH e .no6pe .na oT.nenRM BpeMe 3a ce6e CH.

A3 rrpHTe)I<aBaM MHO)l(eCTBO xy6aBH Ka11ecTBa.

A3 B5IpBaM B crroco6HOCTHTe CH H 1(eH5I HeIIOBTOpHMHTe TaJJaHTH, KOHTO Mora .n:a npc:t·

J1Q)Ka Ha CBeTa.

A3 CbM rro11TeH n HCKpeH 110Ber<.

B5IpBaM B crroco6HOCTTa CH .na IIOCTHrHa 1.(eJJnTe CH.

A3 CbM 1.(eHeH H Ba)l(eH 110BeK H 3acJJy)KaBaM yBa:>KeHHe.

).:(pyrnTe Me Bb3IIpHeMaT KaTO .no6bp H rrpH5ITeH lJOBeK.

KoraTO .npyrHTe Me OII03Ha5IT HCTHHCKH, Te Me xapecBaT.

).:(pyrHTe o6HqaT .na 6b,naT c MeH. XapecBa HM .na qyBaT MHeHneTo MH n .na 3Ha5IT Kmrno
MHCJ15I.

).:(pyrHTe BH)l(,naT, qe Mora .na rrpe.n;no:>Ka MHoro.

A3 3acny:>KaBaM rro,n:KperraTa Ha xopaTa, KOHTO Me o6HqaT.

A3 3acny:>KaBaM yBa)l(eHHeTo Ha .npyrHTe.

A3 BRpBaM B ce6e cH, yBa:>KaBaM ce H 3acny:>KaBaM yBa)l(emreTo Ha .npyrnTe.

Cera rronyqaBaM rroMorn: H rro,n:Kperra OT .npynne.

rne,naM OIITHMHCTHqHo Ha )l(HBOTa. qaKaM C HeTbpIIeHHe HOBHTe rrpe,n:H3BHKaTeJICTB:l
n HM ce HacJJa)l(.naBaM.

Ha5ICHO CbM c 1.(eHHOCTHTe CH n CbM yBepeH B perueHH5ITa cH.

necHO rrpHeMaM KOMIIJ1HMeHTH H IIOXBaJJH OT .npyrnTe.

rop,ne5I Ce C IIOCTH)l(eHH5ITa CH H Ce CTpeM5I KbM HOBII.

B5IpBaM B crroco6HoCTTa CH .na ycrreR.

06HqaM ce TaKbB, KaKbBTO CbM.

Hee Heo6xo.n;HMO .na 6b,na CbBbprneH, 3a .na Me o6HqaT.

KonKoTo rroBeqe o6HqaM ce6e cH, TOJJKOBa rro-crroco6eH CbM .na o6HtJaM ,npynne.
 CEEEYBAJKEHHE 353

Yqa ce ,n:a ce o6rrqaM Bee rroBeqe BceKrr ,n:eH.

Yqa ce ,n:a B5IpnaM B HerronroprrMaTa CH I(eHHOCT H crroco6HocrH.
L
Yqa ce ,n:a B5IpBaM Ha ce6e CH (H Ha ,n:pynITe).
Yqa ce ,n:a H,n:eHrmpHI(HpaM HY)KJJ:HTe CH II .n:a nr y,n:oBnernop5IBaM.
Yqa ce, qe MOHTe lfYBCTBa II rrorpe6HOCTH ca Cbll(O TOJIKOBa BmKHH KaTO Te3H Ha ,n:pynffe.
Yqa ce ,n:a HCKaM or ,n:pyrHTe )KeJiaHoTo.
Yqa ce, qe H51Ma HHII(O norno n TOBa ,n:a Ka:>I<a ,,He", KoraTo MH ce HcKa.
Yqa ce ,n:a )KHBe5l ,n:eH rro ,n:eH.
Yqa ce ,n:a BnpB5I KbM u:enHre CH ,n:eH no ,n:eH.
Yqa ce ,n:a ce rpH)Ka rro-,n:o6pe 3a ce6e CH.
Yqa ce BCeKH ,n:eH ,n:a or,n:en5IM rrone11e BpeMe 3a ce6e CH.
Yqa ce ,n:a ce OTbpcBaM OT CbMHeHH5ITa H cTpaxa .
Yqa ce ,n:a ce OTbpcBaM OT TpeBoraTa.

L Yqa ce ,n:a ce OTbpcBaM OT qyBcTBOTO 3a BHHa (HmI cpaMa).

~};:.:;;-_ Yqa ce, '1e ,n:pyr11re Me yBa)KaBaT H xapecnaT.
· ~_, , .- Yqa ce KaK ,n:a ce qyBCTBaM rro-KoM¢opTHO cpe,n: ,n:pynr xopa.
Yqa ce ,n:a ce qyBcTBaM rro-yBepeH B_____________
(Ha3oBeTe cnryaruuirn)

Yqa ce, qe HMaM rrpano ,n:a ____________

(KOHKpeTH3Hpalire)

· Yqa ce, qe e HopManHo ,n:a rpenrnrn.

Yqa ce, qe HJIMa ey)K,n:a ,n:a 6b,n:e CbBnprneH, 3a ,n:a Me o6Hqar.
Yqa ce ,n:a ce rrpHeMaM TaKbB, KaKnBTO c-nM.

·:~. . llMa H5IKOJIKO Haq1rna, no KOHTO MO)f(eTe .n:a pa6onne c ropHH5l CITIICbK. B rnaBaTa,
_,.pcneTeHa Ha rrorpernHHTe y6e)K,n:emrn:, IIMa pe,n:m'(a c-n.Benr 3a Tona. Cne,n:HHTe ,n:na MeTo-
¥a ca oco6eHo rrorryn5IpHH cpe.n: KmreHTIITe rv;t:H. ·

0 lfa6epere mo6HMI1Te CH YTBbp)K,n:eHIDI OT CITHCnKa II nr rrperrHrneTe IIOOT,IJ:eJIHO Bbpxy

KapTOHt{eTa. Cne.n: TOBa rrpoqHTaHTe KOJIO,n:aTa 6aBHO II c qyBCTBO Be,lJ;Hb)f( HJIII ,n:Ba
IIbTH Ha ,n:eH. qy,n:ecHa H,n:e51 e ,n:a ro rrpaBHTe KaTo OT BpeMe Ha BpeMe ce rrorne)K,n:a-
Te B orne,n:anoTo. Mo)Ke Cnll(O ,n:a rrpoMeHHTe yTBnp)KJJ:emrnTa OT rrnpBo BnB BTopo
JIHI(e: ,,TH CH crroco6eH II ,D:OCTOeH 3a 06w:1" (BMeCTO ,,A3 CnM crroco6eH H ,[(OCTOeH 3a
o6Hq"), KOfaTO IlOBTap5ITe cPPa3IITe rrpe.n: OTpa)I<eHHeTO CH B orne,n:aJIOTO.
8 bHXTe MOfnH CbII(O .n:a 3arnniieTe YTBnp)I(JJ:eHH5ITa Ha KaceTa. IloBTap5IHTe BC5IKO
ITO ,n:Ba ITbTH H OCTaB5IHTe ITO 5 ,[(0 I 0 ceKyH,[(H Me)f(,[(y pa3JIJiqHHTe YTBnp)f(,n:emrn:.
 354 E,[(M'bH,[( EOPH PA CE CIIPABJ1M C TPEBO)f{HOCTTA 11 cf>OEHHTE
",
.t_

>
r
C11yrnailTe KaceTaTa Be,IJ,Hb)K Ha ,JWH, Koraro cTe crroKoHHH u B'b3IIpHeMLJ:HBH. Hau- ~-

·~
Bepo5ITHO e ,IJ,a Bb3I1pHeMeTe YTBbp)K;:i:emrn:Ta, KOfaTO ¢oKycnpaTe BHHMamrero CH
Bbpxy T5IX B CbCT05IHHe Ha penaKCaU:H5I. (He 3a6paB51HTe, -qe MOJKeTe ,IJ,a CH Harrpamr-
Te co6cTBeH CIIHCbK c YTBbp)K,D,CHH5I 3a ce6eyBa)KCHI1e B'b3 OCHOBa Ha OHC3H, KOHTO
ca Haii-Ba)l<HH 3a Bae B ropHH5I CIIHCbK; mm CH H3MHCJieTe HaIIbJIHO HOBH.)

qyecmeo 3a pea.au3a4uR
PeamnHpaHeTo Ha JJHl.!HIITe u:en11 BHHarH 3acHJIBa ce6eyBa)Kemrero. AKo ce BbpHeTe
Ha3a,IJ, B )KifBOTa CH KbM MOMeHTHTe, KOraTO CTe ce l.!YBCTBaJIH Hail-yBepemr, IT(e OTKpnere,
-qe TOBa lfeCTO e forno CJ1e)J, ITOCTiffaHeTO Ha Ba)KmI JIHLJ:HH 1(CJIH. Bbrrperrn qe BbHlliHHTe
IIOCTH)KeHH5I HHKOfa He MOraT ,IJ,a 6'hJJ:aT eOW-tCmBeHa OCHOBa 3a LJ:YBCTBOTO 3a C06CTBeHa
CTOHHOCT, Te orrpe,D,eJieHo .D:OIIpirnacJIT 3a OTHOIIICHHCTO HH K'bM ce6e CH.
AKO CTpa,D,aTe OT cpo6H~ mnr IIpHCT'bIIH Ha rraHHKa, orpoMHO ITOCTmI<eHIIe e crroco6-
HOCTTa ;:i:a BJie3eTe B rro-paHo OT65IrBaHH CHTyau:mr H ,IJ,a ce crrpaBHTe c T5IX. 0IT(e 110-CIUIHO
yceIT(aHe 3a peaJIH3aU:H5I ru:e ITOCTHrHeTe KoraTO - B ,IJ,OII'bJIHeI-me Kb:\f ll3IIpaB5IHeTO rrpe;i
¢o6IIHHU CHTyau:irn - ll3IlHTaTe yBepeHOCT, -qe IT(e ce crrpaBHTe c BC51Ka rraHIIl.!CCKa peaK-
U:H5I, I<05ITO 6u Morna ,IJ,a Bb3HHI<He. 0BJia)J,5IBaHeTO Ha ¢ofomre ll rraHHLJ:eCKIITe peaKI(HH c
OCHOBHa TeMa Ha HaCTOJIIT(aTa KHiffa ll e pa3rne,n;aHO rro.n:po6Ho B rnaBH 6 H 7. AKO CTe cc
Bb3CTaHOBHJIH HailbJIHO OT aropacpo6H5I, cou:naJIHa ¢o6H5I HJIH rramrqecr<o pa3CTpOHCTBO
qpe3 Cb3HaTenHo H3rrpaB5IHe rrpe,n: 6y.n:eIT(HTe Haii-ron5IM cTpax y Bae H~IIJ:a, 3Haere KaKna
caMoyBepeHOCT H BbTperrrna cmrn MO)Ke ,IJ,a ·ce rrocnrrHe. I13rrpaB5IHeTo rrpe.n: ¢ofomre Bl!
(BKJIIOqHTenHo cpo6H5ITa KbM caMaTa rraHHKa) qpe3 rrpou:ec Ha rrocrerreHeH ,n;ocer caMo no
ce6e cu 3HaquTenHo ru:e 3acnnu ce6eyBa)KeHHeTo BH.
Ho ocBeH Ba)KHaTa u:e11 ,IJ,a rrpeo,n:oneeTe cpofonue u rraHIIKaTa, B )KHBOTa BH Ma>Ke ,n;a nMa
11 MHO)KeCTBO .n:pyrH u:emr. CaMotzyBCTBHeTo BH 3aBHCH OT ycem:aHero, qe Harrpe.n:BaTe KhM
. 8CUl.fKUme T5IX. Axo ce qyBCTBaTe ,,BrrpHMlfeHH" H Hecrroco6HH .n:a B'bpmue K'bM HCIT(O Ba:>KHO,
MO)Ke ,IJ,a 3arroqHeTe .n:a ce CbMH5IBaTe B ce6e CH ll .n:a H3IIHTBaTe qyBCTBO 3a MaJI01(CHHOCT.
3aTOBa 6HXTe MOrJIH ,n:a CH 3a,n:a,n:eTe JJ:Ba BbIIpoca ll3B'bH Bb3CTaHOB5IBaHeTO Bil OT cpo-
6HHTe H naHHKaTa:

1. Koll ca Haii-Ba)KHHTe Hell(a, KOHTO HCKaIII B )KHBOTa - cera H B 60.n:e:w:e?

2. KaKBO rrpaBHllI 3a Te3n u:e11n B MOMeHTa?

HeKa pa3rne,IJ,aMe BCeKH OT T5IX. 3a ,IJ,a OTrOBOpHTe Ha II'bpBH5I Bbrrpoc, Tp5I6Ba ,n;a ,nec}JH-
3
HHpaTe KaKBH ca u:enHTe BH. Axo He Bil e CbBCeM 5ICHO, IIOMliCJieTe_ KaKBO HCKaTe B'bB BC5IK
OT cne,n:mITe o6nacTn:

q>u3RLJ:eCKO 3,D,paBe IlpH5ITCJIH

<Pn3nonoruqHo 6narorronyqne Kapuepa

<l>HHaHCH H rrapH 06pa3oBaHue

I1HT1IMHH OTHOilleHHJI Jlnqrro H3pacTBaHe

CeMeiicTBO 3a6aBJICHH5I ll OTJJ:HX

- )I{H3HeHa cpe,D,a ,[(yxoBeH )f<IIBOT

L :JJ~'·f;. fJIABA 14 CEEEYBAJKEHHE 355
.lii:~(:;__

:· :;r~~;.: ,[(aihe CH MaJIKO BpeMe - H5fKOJIKO ,IT.RH, aKO e Heo6xo,I.J.HMO - 3a ,IT.a CH H35ICHHTe KaKBH
~ .N;~H. ca Haii:-Ba)KHI1Te BH 1(emi B re3H o6micTH 3a cne,rr.HHTe rrep110,n:11: cne,n:nan:i:HJI Mece1(, cne,n:-
c ~~{~l;:·
·{$.;. \ ,.,
~· Bam11re weer Mecel(a, cne,rr.Bamara romrna -
H cne,n:nam11re rpH ro,n:HHH. BanpocHUKom 3a
:\~~i;'k·: JfCU3HeHama MUCUJl B Dzaea 19 me BH IIOMOrHe ,rr.a H3CJie,n:BaTe ,IT.'bJifOCpOl.IHHTe CH 1(eJIH.
~-;~~.:i~~; -~. . .
. ;t~'.,~:rr-. <PoKyC'bT Ha HaCT05fITJ:H5f pa3,D.eJI e Bbpxy rro-KpaTKOCpoqHHTe BH crpeMe)I<H.
I ~'-" 3arrnmere Hali-Ba)Kfff!Te CH 1(emr 3a BCeKH 0Tp5I31>K OT BpeMe Karo ll3IIOJI3BaTe M5ICTOTO
L f:;i:J.'or,rr.ony. Enxre MOfJIH ,IT.a IIOfOBOpHTe c 6mI3'bK rrpirnTeJI HJIH reparreBT, 3a ,rr.a Bil IIOMOfHe
~~r~._H35ICH5IBaHeTO Ha KOHKpeTHHTe BH JIHqHH 1(eJIH.
-~- _ BropH5IT Bnrrpoc H3HCKBa qecrHo ,rr.a rrpel(eHHTe KaKBH CT'hIIKH rrpe,n:rrpHeMare - HJIH He
·.·1?-\.1-: . •/":;< .
t~f~~i%npe,n:rrprreMaTe - B MOMeHTa 3a peamI3HpaHeTO Ha Herrocpe,n:CTBeHHTe H ,I.J.'bJifOCpOqHHTe
i1f~iX(c:a 1(eJIH. I1cKpeHo JIH pa60THTe 3a rrocniraHeTO Ha )KeJiaHOTO HJIH CH HaMHpare H3BHHeHH5I
'~~1~f~:-
·~~;,~;:~) ~ - .
'.- H: H3,I.J.Hrare rrperrHTCTBH5I rrpe,n: ocnmecTB5fBaHero My? ITorryJIHpHara cppa3a ,,,n:a rroeMem
:;;~if~'.~{: orrOBOpHOCTTa 3a )KHBOTa en" 03Haqana rrpOCTO, qe rroeMalll II'bJIHaTa OTrOBOpHOCT ,n:a

~
·~ikc
~;~;~~·....pa6orm.q
_.-
3a peaJIH3HpaHeTo Ha 1(CJIHTe CH. JJ:a OT65IrBaIII Ta3H
.- .
OTfOBOpHOCT 03Haqana ,n:a
,•_,-)~~\\ He rrpaBHlll HHITJ:O 3a OHOBa, KOeTO )KeJiaeIII, H/HJIH ,n:a oqaKBaIII H5IKOH ,n:pyr ,n:a ro HarrpaBH
, :~x~r~;:~BMCCTO re6. ToBa rapaHTHpa qyBCTBO 3a 6e3IIOMOITJ:HOCT, Hea,n:eKBaTHOCT H ,L(OpH 6e3Ha-
£~~~1fr,rr.e)K,I.J.HOCT. qyBCTBOTO 3a co6crBeHaTa HH CTOHHOCT 3aBHCH OT rroeMaHeTO Ha OTfOBOp-
' t~~1~(HOCTTa 3a ce6e CH.

Hau-ea;;1eHume eu JZU41-lU 4eJZu

·3a cne,n:nan:i:HH Meceu::

3a cJie,n:namHre IIIecr Mecel(a:

3a cne,n:namara ro,n:HHa:

3a cne,n:nan:i:Hre rpH ro,rr.HHH:

 356 EL(MbHL( EOPH ,l(A CE CIIPABHM C TPEBOJKHOCTTA H c/JOEH11TE

KoH ca H5IKOH OT rrpeqKHTe, KOHTO H3,n:HraTe rrpe,n: peaJIH3HpaHeTO Ha )KeJiaHoTo?

Cmpaxom e Hali-roJIJIMaTa crrnHKa 3a ocnmecTBJIBaHeTo Ha ueJIHTe, TfflJHO KaTo 3a npeo-
,n:oJIJIBaHeTo Ha ¢o6HHTe. A.Ko He BmK,[(aTe Harrpe,[('hK K'hM )KeJiaHoTo, 3a,n:aliTe CH Bnrrpoca
,[(aJIH He I103BOJI5IBaTe Ha H5IKOH OT CJie,[(HHTe CTpaxoBe ,n:a 6JIOKHpa II'hT5I BH:

e CTpax, qe me 3ary6nTe HaCT05I1UaTa cu cMrypHOCT.

9 CTpax OT rrponaJI.

@ Crpax, qe me ycrreeTe (mo2aea c KaKBo m;e Tp5I6Ba .ua ce crrpaBJITe!)

e CTpax, qe u:eJITa BH H3MCKBa TBnp.ue MHoro pa6oTa.
o CTpax, qe ueJITa BH H3MCKBa TBnp,n:e MHoro npeMe.

o CTpax, qe u:eJITa BH M3MCKBa TBnp.ue MHoro eHeprM5I.·

e CTpax, qe ueJITa BH e TBnp.ue HepeaJIHCTHqHa - HarrpHMep, qe ,n:pyrHTe me BH 06e3-

Kypa.1KaT.

e Crpax OT cai\rnTa rrpoMJIHa.

PernemreTo ,n:a rrpe.urrpMeMere .uelicTBMSI 3a peanH3MpaHeTo Ha .IKH3HeHHTe CH u:em1 c

ToqHo C'h1UOTO KaTo perneHHeTo 3a crrpanJIHe c ¢o6MJITa: u311paeeme ce npeo cmpaxa u
1-tanpeoeailme c .AtaJLKU K.pal/KU. HJIMa KaK ,n:a enMMMHMpaTe Harr'hnHo pncKa M ,n:ncKoM-
¢opTa, HO pa3,n:po65IBaHeTO Ha uenTa Ha ,[(OCTaT'hqHo MaJIKO CT'hITKH (ToqHo Karo B liepap-
XM5ITa Ha .uocera) me nn II03BOJ1H .ua Harrpe.unaTe.
BnrrpeKH qe cTpax'hT e Hali-roJISIMaTa rrpeqKa 3a peanM3HpaHeTo Ha uennTe, qyncrnorn
3a BHHa C'hIIJ;O MO.IKe ,[(a 61>,n:e rrpeII5ITCTBHe. IloMHCJieTe ,n:aJIH H5IKOe OT CJie,n:mne y6e.1K,n:e- ,
HH5I He BH rrpeqM ,n:a ce CTpeMHTe K'hM )KeJiaHOTO:

,,He CbM ,[(OCTaTbqHo ,n:o6'hp, 3a ,[(a MMaM.______ "

,,He 3acny.1KaBaM .ua MMaM

- - - - - -"
,,HHKOH B ceMeHCTBOTO MM He e rrpaBMJ1 TaKOBa Heru;o".

,,)::(pyrMTe. HSI~rn ,[(a o,n:o6p5IT' aKO ce CTpeM5I KbM____..;__ _ "

,,HMKOH H5IMa ,[(a rrpHeMe Ta3M H,[(e5I, aKO ce OIIHTaM .ua 5I OC'hmecTB5I Ha rrpaKTHKa".

Ilocne,n:mne ,n:ne y6eJK,n:emrn MO.IKexa .ua 61>,n:aT cno.IKeHH rrpM cTpaxoneTe, HO re nKnroLJ- ; J

BaT M ~BCTBO 3a mrna. 3a ,n:a rrpeo.uoneeTe qyncTBOTo, qe He 3acJiy.1KanaTe ,n:a rrocnffHere

uenTa CM, C'hBeTBaM BM ,n:a pa60TMTe HHTeH3HBHO c rrpoCTOTO YTB'hp.IK,n:emie ,,A3 3acny- .·-
.1KaBaM ". MJIH ,,A3 3acny.1KanaM .ua HMaM ". He ce cKb-
rreTe ,[(a IIOBTapSITe TOBa YTBbp.IK,[(eHMe. Ilpo,n:'hJI./KaBaliTe ,[(a pa6oTMTe c Hero, ,n:oKaTO He
rrocrMrHeTe eMou:noHanHa y6e.ueHocT B'hB nepHOCTTa My. B5Ipara, qe 3acny.1Kanare oHona,
KOeTO llCTMHCKM .IKeJiaere, 3HaqMTeJIHO me 3aCHJIM ce6eyna.IKeHMeTO BH.
CJie,n: KaTo rrpeo,n:oneeTe rrpeqKnTe 3a rrpe,n:rrpneMaHeTo Ha .uell:cTmre B rrocoKa Ha ue-
JIHTe BM, npeMe e ,n:a pa3pa6oTMTe rrJiaH. Como Karo rrpn liepapxM5ITa 3a ,n:eceHcn6HJIH3a-
UM5ITa, pa3,n:po6eTe :o:eJITa cH Ha rrope.uMua OT MaJIKH KpaqKn. IloMHeTe, qe rona e nrnpoKo-
o6xnaTeH rrJiaH. bHXTe MOfJIH ,n:a IlOCOLJHTe cpoK 3a OC'hI.UeCT.B5IBaHeTO Ha BC5IKa CTbDK 3·
 c;;~;it~1i
l·:~h-JIABA 14 357

I1Me;~~~;~:.o~~::::;:p:~::~~:~:~~~:::::::3~~::~:~ :~ :~;:;:u:T~::'!::;~:~;~:::
CEEEYBAJKEHlfE ·

·! ~~~'.tbqHO KaKTO r..u;e pa3q1uaTe Ha rro,n:Kperr5ururn: qoBeK rrpH pa6oTaTa c cpo6mITa c11.
t> - . )~..;f;4::r;·-~
..

'.;· : :0l~::k r· Harrp11Mep MO)Ke ,n:a H3IIHTBaTe Bee rro-rom1Mo Hey,n:0Bnernope1me OT HacT05IIIJ;aTa CH
._ :· J~N~. 6oTa, ,n:a MeqTaeTe ,n:a rrpaBHTe Hew:o .[(pyro II Bee rraK ,n:a He cTe CnBceM c11rypHM Karmo
{ '.;,:$1~rQ"qHo )KenaeTe, orn:e rro-ManKo ffbK KaK .[(a ce rro,n:roTBHTe 3a Hero. IllHpoKaTa l(en ,,,n:a cH
.; . · ~ '. , \ ;.' '.

'- ~- :~~~;lia:MepMTe ,n:pyra pa6oTa" MO)Ke ,n:a II3fJie)K,[(a MaJIKO Te)KKa B CB05ITa 1(5IJlOCT, HO aKO 5I pa3-
; _;:1i::i~~;gq_QI1Te Ha CnCTaBHMTe ir qacTH, DI CTaBa H3ffbJIHIIMa: .
::~ ~,-;A.;~~<: . .
· ·::Yi~~{ < 1. HaMepeTe rrpocpec110HaJieH KOHcynraHT, KoroTo yBa)KaBaTe (HJIM ce 3arrmueTe Ha

[ t, r~i~:'f.>
': ;~t 2. ··:H
Kypc ITO IIpocpeCMOHaJIHa OpHeHTal(H5.I B MeCTHM5I KOJie)K).
Ifacne,n:Baihe pa3JIMqHII B'b3MO)KHOCTII KaTo:
~:(.:~-~
t' @
Pa6oTHTe c KOHcynTaHTa IIJIH rrocew:aBa Te rro,n:xo,n:51r_u; Kypc.
r
L
~~fr>;·:.

e qeTeTe 3a pa3;rnqHMTe rrpocpecIIII B KHMrII KaTo ,,What Color Is Your Parachute?"

(KaKnB l(B5IT e rraparnyToT BH) II ,,Occupational Outlook Handbook" (Hapnc:rHHK
L no rrpocpecHoHanHa opueHTa:o;mi).

o Pa3roBap5ITe c xopa, qm:uo rrpocpecMH BH rrpMBnuc:raT.

L
-~itii~Jt> 3. CTeCHeTe rrpocpeCHOHaJIHIITe OIII(HII ,[(0 e,[(HH KOHKpe'reH BM,n: pa6oTa ( OCMrypeTe CM
c 11;.~~~f~ Heo6xo,n:RMaTa IIOMOIIJ;, 3a ,[(a ro IIOCTHrHeTe) - cpoKyCnT e li3KJ1I01.JI1TeJIHO Ba)KeH 3a
-~ f~~t{~:/:~ . rrocniraHeTo Ha l(emne.
~ :~'1'. ·J?~:. 4. OcRrypeTe CM Heo6xo,n:HMOTO o6pa3oBaHIIe IIJIM .o6yqeHHe 3a M36paHaTa rrpocpec1rn.

• 0TKp11ihe Kn,n:e BnB Barnmi palioH ce rrpe,n:nara TaKoBa o6yc:reHRe (MeCTHaTa fo16-
JIH0TeKa e ,n:o6pa Bn3MO)KHOCT 3a T'bpCeHeTO ).

@ KaH,n:H,n:aTCTBaihe 3a C'hOTBeTHIITe yqIInnma HJIH o6pa3oBaTeJIHM rrporpaMH.

o KaH,n:u,n:aTCTBaihe 3a CTHrreH,n:H5I RJIH 3aeM, aKo o6pa3oBaHMeTo HJIM o6yqeHMeTo

M3HCKBa ,n:a MY ce oT,n:a,[(eTe H3WIJIO.

J~,5. 3aBnp1IIeTe o6pa30BaHHCTO lIJilI o6yqeHMeTO (rrpH B'b3MO)l(HOCT KaTo OCTaHeTe Ha

HaCT05IID;aTa CM pa6oTa).

;rioTnpceTe CM pa6oTa KaTo Haq1rnaew: B HoBaTa rrpocpecM5I.

·- • IloTnpCeTe H3TOqHMI(M Ha llHcpOpMal(lI5I 3a CBb6o,n:HMTe pa6oTHM MeCTa (rrpocpe-

CMOHaJJHH MJilI ToproBCKM 6roJieTHHlI, cmrcaHH5I, 6paHIIIOBM opraHH3al(HH, BeCT-
HHI(R H roper..u:M JIMHHII).

• Ilo,n:rOTBeTe CM rrpocpeCHOHaJIHO pe3IOMe.

·e KaH,n:u,n:aTCTBaliTe 3a pa6oTa.

o Xo,n:eTe Ha HHTepmoTa .

. _·.3arroqHeTe HOBaTa CM pa6oTa.

358 E,[(MbH,[( EOPH /I.A CE CllPABHM C TPEBO)J(HOCTTA H rJJOE11HTE

AKo e cpn3nqecKH oc'hmecTBHMa, MO)KeTe ,n:a HarrpaBHTe BC5!Ka Ba)KHa l(eJI I13ITbJIHHMa
Karo 5I pa3,n:po6ttre Ha ,n:ocrarbqHo MaJIKH CTbIIKH. H3IIOJI3Baihe ¢opMyIIJipa or,n:ony, 3a r, •

,n:a oqepraere KOHKpeTHHTe CTbIIKH, KOHTO 6HXTe MOrJIH ,n:a HarrpaBHTe, 3a ,n:a Harrpe,n:HCTc
KbM Ba)KHa Jil{qHa l(eJI. IlpeCHHMaHTe cpopMyJI5Ipa, aKO HCKaTe ,n:a OCbII(eCTBHTe IlOBetre OT
e,n:Ha l(eJI. Bb3MO)KHO e ,n:a CH H35ICHHTe rro-JieCHO KOHKpeTHHTe CTbITKH, aKO pa3roBap.nc
3a T5IX c rrpmneJI HJIH KOHCYJITaHT.
Ilpe,n:HMCTBOTO Ha IIJiaHa 3a ,n:eHCTBHe e, qe Beqe pa3ITOJiaraTe c ITbTHa Kapra, K05ITO
,n:a CJie,n:BaTe no IIbTeKaTa KbM )KeJiaHOTO - MO)KeTe ,[(a 5I H3IIOJI3BaTe 3a crrpaBKa, ,n:oKaTo
cne,n:HTe Harrpe,n:'hKa CH HJIH aKo 3ace,[.(Here H5!Kb,n:e no IIbT51. IlpH rrpo6JieM c ,n:a,n:eHa cnm~a
OTHOBO IlOMHCJieTe ,I:(aJIH He BH rrpeqaT H5IKaKBH CTpaxoBe HJIH qyBCTBO 3a BHHa.
IIoeMaHeTO Ha OTfOBOpHOCTTa 3a IIOCTHraHeTO Ha HeII(aTa, KOHTO HaH-MHOfO :>KeJiacrc
B )KHBOTa - H OCbmecTB~IBaHeTO Ha oce3aeM Harrpe,n:bK KbM peaJIH3al(H.51Ta HM - 3HatrHTC;1·
HO II(e 3aCHJU! ce6eyBa)KeHHeTO BH. E,[.(Ha qy,[.(eCHa KHHra, K05ITO me BH IIOMOfHe ,n:a 3anoti·
Here H K05IT O liecro rrperropbqBaM Ha KJIHeHTHTe CH, e ,,Feel the Fear and_Do It Anyway"
(YceTH crpaxa H BbrrpeKH roBa ro HarrpaBH) or C103aH ,[()KecPepc.

JlJZafl 3a iJeucmeue: CmonKU KoM BaULama i{-efl

1. B arnara l(eJI (6i:,,n:ere Bb3MO)KHO HaH-KOHKperm1):

2. KaKBH MaJIKH CTbIIKH MO)KeTe ,[(a HarrpaBHTe OII(e cera, 3a ,n:a IIOCTHrHeTe mIKal\'!,[l

Harrpe,n:bK KbM l(eJITa?

3. KaKBH ,n:pyrH CTbIIKH me Tp5!6Ba ,n:a rrpe,n:rrpHeMeTe, 3a ,[(a rrocrHrHeTe l(enra? (Ope·
l(eHeTe KOJIKO BpeMe e Heo6XO,[.(HMO 3a ocbmecTB.51BaHeTO Ha BC.51Ka CTbIIKa.)

CnoMHeTe .en npe,UHIIIHH nocn1'1(eHirn

nocrnrH:l'
K oraTo H,n:eFiTHcpHI(Hpare 6i:,,n:eII(HTe cH l(eJIH e Ba)l(HO ,[(a He 3a 6paB.51Te Belie ~
TOTO B. )KHBOTa CH. Xopara MHOfO l.!eCTO 3a6paB5IT MHHaJIHTe CH IIOCTH)KeHH.51 B M oMeHTtl,
l t1
· 6 oeit ~
KOfaTO Ce LI)'BCTBaT HCJJ:OBOJIHH OT ce6e CH. III;e IIOBHllHTe CaMOLI)'BCTBHeTO CH 3a p C
. . Hnrn ri rr
MHHYTH KaTO IIOMHCJIHTe 3a )KHBOTa Cll H Cll or,n:a,n:eTe 3aCJIY)KCHOTO 3a Belie nocT
:-
l(eJIH.
 CEEEYBAJKEHHE 359

~~:i,: Cne.n:Bamoro yrrpa)l(Hem1e me BH rro:\mrHe ,u:a ro uanpamITe. IloMHcnere 3a ~eJIH51 CH )KH-

·~fr R BCWIKH HefOBH o6JiaCTH H HarrpaBeTe CIIHC'bK c TIOCTmKemurra CH. He 3a6paB51HTe, qe
'F ~
·aKap .n:a e y.n:oBnernopHBamo .n:a HMarn BbHllIHn, ,,o6mecrBeHo rrpH3HaTH" rrocTH)l(ernrn, HaH-
[
:-
:.:}, .'..~:

a3KHnr e rrocrmKeHI15I ca rro-Heoce3ae~ru H BbTpewmr. OHoBa, Koero cTe .n:anH Ha .n:pyrHTe

;~~tp:HMep mo6oB, IlO.IJ:Kpena HJIH HaIIbTCTBHe), II )l(HTellCKHTe ypon;H, KOHTO CTe IlOJiyqHJIH no
--}~~_K'bM 3penocrra H MbJJ:pocrra, B KpaliHa CMeTKa ca BalliHTe HaH-Ba)J(HH IlOCTH)l(eHI151.
L

p .
:~f~(l BC5IKa OT CJieJJ:HHTe o6nacTH H36polire BCIFIKHTe CH IlOCTmKeHH51 .[(0 MOMeHTa. 1fa-
ofoBaliTe
. ·-
OT.[(eJieH JIHCT, aKo HMa HY)K,U:a .
~ "'~

L
/(oM u ceMeucmeo (HanpHl\tep, 0Tr~1ejK.n:aHe Ha .n:ere HJIII rpH)J(H 3a 6oneH pO.IJ:HIIHa)
·i.r;···

./; a2omeopume;mu deuHocmu

.:~: · ;.:

. ~MamepUGJlHU HeUfG, dapeHU Ha opyzume

~~~:>~: ·.
.~~i{:
360 E,[(MbH,[( EOPH f(A CE CIIPABHM C TPEBO)f{HOCTTA 11 <!JOEHJiTE

06o6UJieH~e Ha 3aAaan11Te

B Ta3H nraBa rrpe,n;cTaBHXMe TOJIKOBa MHOfO pa3JIHqmr CTpaTenIU 3a IlOBHIIIaBaHe Ha

ce6eyBa)KeHHeTo BII, qe 6H forno HerrpaKnrqHo .n:a o6o6m;aBaMe BCHKa e.n;Ha or rnx TYK.
U:enTa Ha cne,n;HII5I cpopMym1p e .n:a BH IIOMOfHe .n:a opraHH3HpaTe HarreHOTO OT Ta3H fJia-
Ba H .n:a perrmTe KOH crparerHn 3a H3rpa)K,naHe Ha ce6eyBa)KeHHe ncKaTe .n:a H3rrpo6nare
13
6JIH3KO 6'h.n:ern:e.

Cmpamezuu 3a u12pa:>Komw Ha ce6eyea;;1ceHue

IIperne,naiiTe OTHOBO rnaBaTa H peIIIeTe KOH OT cne.n;HHTe cTparernrr ncKare .n:a in-
rron3BaTe 3a IIOBHIIIaBaHe Ha ce6eyBa)KeHHeTo err rrpe3 cne.n;Barn;rr5.I r..-recel(. CbBeTBaM BH .ua
ce rrpH,nbp)KaTe KhM He IIOBe1Ie OT TpH HmI qenipH H ,na IlOCBern;aBaTe IlOHe 110 e.n;Ha CeJl·
MHI(a Ha BC5IKa. Ha IIpa3HHTe Mecra OT)J;OJIY IrnH Ha OT)J;CJieH mICT HamuneTe TOlIHO KaKOll
.n:eHCTBH5I rn:e rrpe,n:rrpneMeTe ITO OTHOIIIeHHe Ha BC5II<a HHTepBeHI(II5.I. KoraTO rrpHKJifDlfHTC,
pa3pa6orere CB05I co6crBeHa qernpIIce.n;MHqHa nporpaMa 3a II3rpa:>ru:i;aHe Ha ce6eyna>Kc·
HHe Karo HarrHIIIere c K05I crpaTerH5.I rn:e pa6oTHTe rrpe3 BC5IKa or cne.n;Bauune qernp11
ce.n;MHI(H.

1. lfa6epeTe He rr0Be11e OT rpn 1rnH qeTHpH rrorpe6HoCTH OT CnucoKa Ha nompe6uo·

cmume, CIIOMeHaT rro-paHO B Ta3H rnaBa, Ha KOHTO HCKaTe ,n:a o6bpHeTe crrel(HaJiltO
BHHMaHHe. Cne,n: ToBa ·rrpe.n:rrpHeMere .n:ell:cTBH5I 3a y.n;oBnernopHBaHero Ha Te3H no·
Tpe6Hocrn. KaKBo T01IHO :w;e HarrpaBHTe?

2. Pa6oTeTe B'hpxy rrpo5IB5IBaHeTo Ha BbTpeurHoTo CH .n;eTe.

0 3arrHIIIere BII3yaJIH3a:O:IDITa 3a B'hTpeurHoTo .n:ere II 5I cnynraihe.

0 HarrHIIIeTe rrncMo .n:o ,n:ereTo BbTpe B'hB Bae.

@ Hocere C'hC ce6e CH CB05I ,n:eTCKa CHIIMKa.

• 3amIMaBaihe ce c .n:eliHOCTH, KOHTO II03BOJI5IBaT Ha BbTpeUIHOTO ,n:ere ,n:a ce in-

pa3II. KaKBH .n:eliHOCTR :w;e rrpaKTIIKyBare?

3. Pa6orere B'hpxy rrpeo:o;eHJCaTa Ha HeraTIIBHHTe eMOI(HOHaJIHH C'bCTOJIHIDI Karo 'anc·

JIH 3a BHIIMaHne OT CTpaHa Ha B'bTp_eIIIHOTO ,n:ere. B rrpO.IJ:'bJI)KCHIIe Ha no He . e,nH:1
ce,n:MII:o;a 3arrucBaihe Kora ro rrpaBIITe.
- -1
 -~7J~it"f..X-:: ..
,. . ~ ~'.?~lJ. •,-t:>t ...

fJIABA 14 CEEEYBAJKEHHE 361

4. HarrpaBeTe e,n:Ho mm: rroBe'Ie Hema OT crrHC1>Ka c rpmKIITe 3a ce6e cu. KaKBO me
rrpaBHTe rrpe3 BCeKH e,n:HH ,n:eH OT ,n:a,n:eHa ce,n:MIIU:a?

! ,l;~'i' ...
.~:..
5. Pa6oTeTe B'hpxy C'h3,n:aBaHeTo Ha rro,n:Kpemr:w:a cHcTeMa. KaK TOl.fHO me ro HarrpaBIITe?

6. Pa6oTeTe B1>pxy KYJITHBnpaHeTo nnll yKperrBaHeTo Ha IIHTIIMHa Bp1>3Ka (HarrpHMep

Ka11ecTBeHo rrpeKapBaHe Ha BpeMeTo c rrapTHbopa, rrocer_uaBaHe Ha Kypc no KOMYHH-
KaU:HOHHll yMeHHH, rroce:w:emre B Kny6 3a 3arro3HaHCTBa). KaK me ro HarrpaBHTe?

7. Pa6oTeTe Bbpxy crroco6HocTTa cu ,n:a rro,n:,n:bp)f(aTe rro,n:xo,n:5IIUII rpaHHU:ll (HarrpHMep

rrpo11eTeTe rrpe,n:no:>Kemne KHnrn oT Po6nH Hopyy,n: n MeJI1>J:i:ll nIIHT'hJI, rrocema-
Baiire C1>6Hpamrn Ha ,,Al-Anon" llJIH ,,AHOHHMHll C'b3aBHClIMll", rroceTeTe ceMHHap
L . 3a C1>3aBHCHMOCTTa). KaK ToqHo rue ro HarrpaBHTe?

8. Pa6oTeTe Bnpxy ycBmrnaHeTo Ha ce6eyTB'bp)l(,n:aBamn yMeHHH ll rH rrpnnaraihe (BH)I<

Dzaea 13). KaK ToqHo :w:e ro HarrpaBHTe?

. 9. Pa6oTeTe 3a rro,n:o6pHBaHeTo Ha JIHqHoro cII 6narorronyqne H B1>HIIIHH5I Bll~ Ha T5IJIOTO

CH (HarrpHMep ll3ITOJI3BaiiTe penaKcau:nR, crropT n rro,n:o6pere xpaHeHeTo cu - BH)f(Te
maBH 4, 5 n 15). KaKBo cTe roTOBH ,n:a HarrpaBHTe rrpe3 cne,n:BaIUHH Meceu:?

L-..
~; ~

~'t'_ 10. Pa6oTeTe Bnpxy 11;a:eHTnqmu:npaHeTo ·u H3pa35IBaHeTo Ha qyBcrnara c:rr (Bll)l( Dzaea 12).
KaKB6 roqHo rn:e HarrpaBnTe?
362 E)J:MbH)J: EOPH !{A CE CllPABHM C TPEBOJJ(HOCTTA H c!JOEHHTE

11. 06opeTe Heranrnmrn MOHonor Ha KpHTHKa HJIH )KepTBaTa (H3IIOJI3BaiiTe ,I.J:HeBHHI<a

Ha ,L(HccpyHKU:HOHanHHTe MHCJIH B Dzaea 8).

12. Pa6oTeTe c YTB'bp)K,n:emuna 3a ce.6eyBa)KeHHe KaTo:

0 ITpeITHCBaTe ITO e,n:HO-,IJ;Be ITO IDIKOJIKO IT'bTH BCeKH ,n:eH

e H3'1HTaT_e CIIHC'bKa BCeKH ,L(eH

0 HaITpaBHTe 3aIIHC H ro cnylllaTe BCeKH,IJ;HeBHO.

Koe II(e HaITpaBHTe?

...,

13. ,[(ecpHHHpaihe Ba)KHHTe CH JIH'1HH u:em-r 3a cne;:i:Bammr Meceu:, cne,n:BaID:HTe rnecr

Meceu:a, fO,L(HHa H TpH fO.IT,HHH KaTO H3ITOJ13BaTe @opMyJZRpa Ha 'l{CAUme B Ta3H rnana.
ITocne ce 3aeMeTe c oc'bmecTB5IBaHeTo Ha e,n:Ha HJIH rr0Be11e OT T5IX. KaKBO TOl.!HO ru:e Ha-
rrpaBHTe?

14. 1fa6poiiTe JIH'1HHTe CH ITOCTH)I(eHH5I K'bM MOMeHTa, KaTO H3ITOJ13BaTe cpopMyJrnpa D

Ta3H rnaBa.

Ko.H OT ropHHTe HHTepBeHU:HH me rrpHJIO)KHTe rrpe3 cne,n:BaII(HTe 11eTHpH ce.uM11u11:

Ce;:i:MHI(a 1:

Ce;:i:MHI(a 2:

Ce;:i:MHI(a 3:

Ce;:i:MHI(a 4:

J
 CEEEYBAJKEHHE 363

AonbnH111Te11Ha nHTeparrypa
·.,~eattie, Melody. Codependent No More. San Francisco: Harper/Hazelden, 1987.
~lack, Claudia. It Will Never Happen to Me. New York: Ballantine, 1981.
Bradshaw, John. Homecoming: Reclaiming and Championing Your Inner Child. New York: ·
;[b Bantam Books, 1990.
lhmdon, Nathaniel. The Psychology of Self-Esteem. New York: Nash, 1969 .
L .Gravitz, Herbert L., and Julie D. Bowden. Recovery: A Guide for Adult Children of Alcoholics. ·
~}~r· New York: Simon & Schuster (Fireside), 1985.
'} 6ffers, Susan. Feel the Fear and Do It Anyway. San Diego: Harcourt Brace Jovanovich,
:ic~.'. 1987.
Mangini, Shirley. Secrets of Self-Esteem. Canoga Park, Calif.: N .O.V.A. Corp., 1985.
~..Maslow, Abraham. Toward a Psychology ofBeing. Second edition. N-ew York: Van N ostrand
)~~J'..' , , Reinhold, 1968.
t~·- ~ .~:; ~
·
;I~McKay, Matthew, and Patrick Fanning. Self-Esteem. Third edition. Oakland, Calif.: N ew
"{;l~·:": Harbinger Publications, 2000.
·;Missildine, Hugh. Your Inner Child of the Past. New York: Simon & Schuster, 1963.
Norwood, Robin. Women Who Love Too Much. New York: Pocket Books, 1985..
:~ .:-:-.·~ · . :';··-

Whitfield, Charles.Healing the Child Within. Pompano Beach, Fla.: Health Communications,
.~~~~~>- 19 87. .
i~Woititz, Janet. Adult Children of Alcoholics. Hollywood, Fla.: He_a lth Communications,
)r:;~::_:.
- _.
1983 .
·~ ~.\~
~'·.:~-~ ~- --·
 ·. ., I

f11aBa 15

XpatteHe

OrHocurenHo MaJIKO e rrncaHo no TeMaTa 3a xpaHeHeTo u rpeBOJKHHTe pa3crpoiicrna.

H Bee rraK, aKo rrpe,IJJIOJIO)KHM, qe 3a rrpHCTbilHTe Ha rraHHKa H TpeBO)KHOCTTa HMa IIOHC
Ma.Jrrn 6nonorwrna rrpuquHa, TeMaTa 3a xpaHeHeTci craBa Ba)KHa. KoHcyMnpaHara or Bae
xpaHa OKa3Ba C'bBCeM rrp5IKO H 3HaqureJIHO B'b3JJ:eHCTBHe Bnpxy cpH3HOJIOfH5ITa H 6HOXHMH-
5ITa Ha T5IJIOTO BIL
I1pe3 rrocne,n:mne 20 ro,n:nH11 Bpb3Kara Me)KJJ:Y ,n:uerara, crpeca u HacrpoeHuero 6erne
,n:o6pe ,[(OKyMeHTHpaHa. 1-faBeCTHO e, qe orrpe,n:eJieHH xpaHH H BemecTBa Cb3JJ:aBaT ,[(OITbJI-
HIITeIIeH CTpec H rpeBO)KHOCT, a ,n:pyru CilOMaraT 3a IIO-CIIOKOHHOTO H CTa6HJIHO Hacrpo-
emre. lliKOH ecTeCTBeHH BemecTBa OKa3BaT rrpHK ycrrOKOHBam ecpeKT, a JJ:pynr HMaT aI-I-
TH,QerrpecaHTHO B'b3JJ:eHCTBHe. Bb3MO)KHO e ,n:a He CH ,n:aBaTe CMeTKa 3a Bpb3KaTa Me:IK.UY
xpaHeHeTo CH H TOBa KaK ce qyBCTBaTe. Mo)Ke rrpOCTO ,n:a He 3a6eJI5I3BaTe, qe KOJUiqecTBOTO
Ha KOHCYMHpaHOTO OT Bae Kacpe mm Cb,I:(b p)Kam11 KocpenH HailHTKH rromunaBa HHBOTO Ha
TpeBOJKHOCTTa BH, KaKTO H ,n:a He Cb3HaBaTe Bpb3KaTa Me)KJJ:Y KOHCyMaI(HHTa Ha 3axap II
rpeBOJKHOCTTa, ,QerrpecnHTa 1rnu cnMrrTOMHTe Ha ITh1C. HacroHmara rnaBa me H35ICHII
HHKOH OT Te3H Bp'b3KH H me BH IIOMOrHe ,n:a ce rroqyBCTBaTe rro-,n:o6pe.

,ZJ;ucKyCHHTa Ha xpaHeHeTo B-Ta3H rJiaBa IIOKpHBa TpH OCHOBHH TeMH:

o XpaHn, Beru;ecrBa u ycnomrn, KOHTO 3acnJIBaT TpeBO)l<HOCTTa

o HacoKn 3a rroHH)KaBaHe Ha TpeBO)KHOCTTa qpe3 mrerara

0 ~o6aBKH 3a HaMaJIHBaHe Ha TpeBO)KHOCTTa

ilHcpopMaI(HHTa B Te3H pa3,n:eJIH rroqHBa Bbpxy JII1qHH5! MM OilHT H rrpoqereHOTO B 06-

Jiacrra Ha xpaHeHeTo. TH e ca.Mo rrperrop'bq11renHa, a He 3aJJ:bJI)KHTeJIHa. AKo ncKaTe .ua
HarrpaBnTe 3a,n:bn6oqeHa ou:eHKa H rrpeou.eHKa Ha ,n:neTaTa cH, rrperropnqBaM BH ,n:a ce KoH-
cynrnpare c ,n:ueronor unu JieKap, 3aII03HaT c HayKaTa 3a xpaHeHeTo.

364
L

XPAHEHE 365

CmuMyflaHmu: Koifjeu!-l
L..
. Ko¢eIIHnT e HaH-II3BeCTHII5IT OT BcIIqKII ¢aKTOpII B ,II.HeTaTa, KOIITO 3acmrnaT rpeBmK-
' pcrra II rrpe,II.II3BIIKBaT rrpIICTbTIII Ha rramma. lliKOJIKO OT MOIITe KJIIIeHTH CBbp3BaT IIbpBII5I
:'li rrpIICTnrr Ha rraHHKa c rrpeKoMepHaTa yrrorpe6a Ha Ko¢eHH. MHoro xopa ycraHOB5IBaT,
~- d-~~¥{~e · ce qy'BCTBaT TIO-CTIOKOMHH H CIDIT rro-,n:o6pe, CJie,n: KaTO ca HaMaJIIIJIII KOHCyMaU:H5ITa Ha
. ~.9ciJeRH. KocpeIIHnT oKa3Ba rrp5IKO CTHMYIIHpamo Bn3,n:eilcTBHe Bnpxy H5IKOJIKO pa3JIHqm1 cHc-
: .,,, '"• :'.fe.MII B T5IJIOTO. To ii IlOBHillaBa HIIBOTO Ha HeBporpaHCMUTepa HoperrIIHecppirn B M03bKa II
r. ~i~;~pe,UH3BIIKBa IIOBIIll!eHa 6,n:HTeJIHOCT. OcBeH TOBa 3a,n:eHCTBa cnmara cpII3HOJIOrHqHa peaK-
_g~UI KaTO CTpeca - IlOBIIll!eHa aKTIIBHOCT Ha CHMTiaTHKOBaTa HepBHa CIICTeMa H OCBo6mK,n:a-
.B~rne Ha a,n:peHaJIHH.
~)~~~it HaKpaTKo rrpeKoMepHoro KOJIHqecTBO KocpeIIH MO)Ke ,n:a BH rro,n:,n:np)Ka B xpoHwrno
~~ .JrnperHaTo, rrpeBn36y,n:eHO CbCT05IHIIe, rrpaBeMKII BH rro-y5I3BIIMII 3a reHepaJIH3HpaHa
1 ~~.JJpeBmKHocr, KaKTo H 3a rrpIICTnTIH Ha rraHHKa. Ko¢eHHnT ,n:orrpIIHac5I ,n:orrnJIHHTesrno 3a
. · . -"" "~ ''! •·
~: *~~.p;rpeca, KaTO TIOHH)KaBa HHBOTO Ha BllTaMHH Bl (TIIaMHH) - e,n:HH OT TaKa Hapeqemne aH-
:1 .~ ·j~\~~-;' -
~i _I I,CTpecOBII BIITaMIIHH.
f ~~';> Ko¢e1rn IIMa He caMo B Kacpero, HO. II B MHOfO BH,II.OBe qau, 6e3aJIKOXOJIHH HaIIHTKII,
i~ .:::oKoJia,n:oBII ,n:ecepTqera n orrrycKamr 6e3 peu:errra JieKapcTBa. H3TIOJI3BailTe Ta6nnu:ara
~:;·~· cne,n:Bamara cTpaHHU:a, 3a ,n:a orrpe,n:eJIHTe o6mara err ,II.HeBHa KoHcyrvrnu;II5I Ha KocpeIIH
. ~~fi~nHrpaMH (Mr). ·
}f AKo CTe CKJIOHHH KbM reHepamnHpaHa rpeBO)KHOCT HJIH rrpHCTbIIH Ha rramma, Cb-
:~.TBaM BH ,n:a orpaHIIqHre KOHcyMaU:II5ITa Ha KocpeHH ,n:o no-MaJZKO om JOO Mc OHeBHO.
~¥rrpIIMep, e,n:Ha qarna cPHJITpHpaHO Kacpe HJIH e,n:Ha ,II.HeTHiiHa 6e3aJIKOXOJIHa HamITKa Ha
:,-~9~: Il(e 60,n:e MaKCHMYMbT. 3a mo6nTeJIHTe Ha KacpeTO Ta3H )l(epTBa MO)Ke ,II.a H3fJie)K,II.a
JpoMHa, Ho me ce yqy,n:IITe KOJIKO rro-,n:o6pe me ce qyBcTBaTe, aKo ycrreere ,n:a HaMamne
L ·~foicyMau:mITa Ha Ka¢e ,n:o e,n:Ha qarna cyrpHH. Bepo5ITHo )l(eprBaTa me cH crpyBa, aKo
,JiI.ICThTIHTe BH Ha rraHIIKa HaMaJie5IT. B CJiyqaii, qe CTe l\1HOro qyBCTBHTeJIHH KbM KocpeIIHa,
'tifiMHHHpaiire ro HaTibJIHO. .
~i~J;\MoJI5I, HMaiiTe rrpe,II.BH,II., qe cnmecTByBaT orpoMHH HH,II.HBH,II.Ya.JIHU pa3JmqH5I B qy'BCT-
;~,TeJIHOCTTa KbM KocpeHHa. KaKTO c BC5IKO rrpHCTpaCT5IBaHe, xpoHHqHaTa KOHCyMaU:II5I Ha
·~.g>e BO,II.H ,II.O IlOBHllieHa TIOHOCHMOCT H Bb3MO)l(HOCT 3a Herrpu5ITHH CHMIITOMH rrpH OT-
:::.~ ~_aHeTd. AKo oT,n;aBHa mrere no rreT qall!H Ka¢e ,n:HeBHO n p5.I3KO rH HaMaJIHTe ,n:o e,n;Ha,
~;%.e ,n;a HMaTe peaKU:IIH Karo yMopa, ,n;errpecm1 u r..riaBo6onne. I1o-,n;o6pe e ,n:a HaMaJI5IBaTe
·- ~ft -. .

~:g~yMau:mITa TIOCTerreHHO B rrpO,II.bJI)l(eHIIe Ha H5IKOJIKO Meceu:a - HarrpHMep OT rreT qanm

"~·~.eTIIpH qall!H Ha ,II.eH 3a e,II.IIH Meceu:, IIOCJie ,II.Be ,II.O TPH qanrn Ha ,n:eH rrpe3 CJie,II.BamH5I
~'§e.u:
.... .,.. .. H Taka HaTaTbK.
. .
lliKOH xopa H3IIOJI3BaT 6e3KOcPeHHOBO Ka¢e, KOeTO Cb,II.bp)Ka OKOJIO
:"r KocpeHH Ha qarna, a ,n:pyrH I1II5IT 6HJIKOBH qauoBe. B ,n;pyraTa KpaiiHOCT ca OHe3II, KOUTO
~~3HepB5.IT OT e,n;Ha-e,n:HHCTBeHa llama tiaii HJIU 6e3aJIKOXOJIHa HaTIHTKa. lliKOH OT KJIHeH-
\9MII ca ycraHOBHJIU, l!e ,n:opn II CbBCeM MaJIKO KOJIHtJeCTBO KOcpeHH B T5IX rrpe,n:II3BHKBa
;;· ~~!(a HJIH 6e3CbHHa Hom. 3aTOBa e Ba)l(HO ,n;a eKcrrepHMeHTH.p aTe ll ,II.a ycraHOBHTe KaKBa
-~~TMMaJIHaTa 3a Bae e)l(e,II.HeBHa KOHCyMaU:II5I Ha Ko¢enH. 3a IlOBeqero xopa, CKJIOHHH
i~·-TpeBO)KHOCT HJIII rraHIIKa, o6HKHOBeHO T5I e rro,n; 100 Mr ,II.HeBHO.
 ..
,..

366 . E)J:MbH,[( EOPH J(A CE CllPABHA1 C TPEBOJKHOCTTA H <POE11lftE

HuKomuH

HHKOTllHbT e CblI(O TonKoBa cttJieH cTttMynaHT KaT? KocpettHa. Toii rrpe.n.n3BHKna 00 .

BllllleHa cptt3llOnorllqHa Bb36y.n.a, CBllBaHe Ha KpnBOHOCHllTe Cb,D;OBe II Kapa Cbpl(eTo Jia
pa6oTtt rro-ycHneHo. IlyrnaqHTe qecTo rrpoTecTIIpaT cpe:my ToBa TBbp,n:eHtte H 3a5IBRoar.
qe ~ttrapaTa ycrroK05IBa HepBttTe HM. Ho tt3cne.n.BamrnTa ca .n.oKa3aJIII, qe rryrna'-nnc ca
rro-TpeBO)l(Hll OT HerryrnaqHTe, .n.opII Kora TO IDIMa pa3JIIIKll B yrroTpe6aTa Ha .n.pyrH CTHMy-
naHTll KaTO Kacpe ll rrpo.n.aBaHll 6e3 pe~errTa MeJJ:IIKaMeHTII. OcBeH TOBa, Te CII5IT II0-3Jie OT
HerryrnaqttTe. YcraHOBllJI CbM, Lie cne,n: orKa3a OT IJ,ttrapnTe rryrnaqttTe ce qyBcTBaT He caMo
rro-3,n:paBll ll IIO-)Kll3HeHll, HO II IIO-MaJIKO CKJ10HHII K'bM TpeBO)l(Hll CbCT05IHll5I ll namtKJ.
HaKpaTKO, aKo rroHaCT05III(eM rryrnttTe, eTo BII e.n.Ha rrpnLittHa ,na crrpeTe.

Ta6JZu4a Ha KoifJeuHa

@- - Mr=- - - -1\11"
Kacpe - - qalllII
1Iaii @- - Mr=- - - -!\tr
- - "LJalllII
Ee3aJIKOXOJIHH HaIIHTKll qarun @ Mr = ____ Mr
Me,n:ttKaMeHTll 6e3 pe~errTa "LJalllII @ Mr = ____ Mr
)J;pynr ll3TO'Y:H:a~tt (rnoKona,n: 25 Mr Ha 6noKqe, KaKao 13 Mr Ha qarna) _ _ _ _ _ 1\11'

06:mo - - - - - Mt'

C'h,n'hp)J(amre Ha KocpeHHa B KacpeTo, qa51 II KaKaoTo (MIIJittrpaMa Ha qarna)

-~
Kacpe, Hee
Kacpe, cpttnTpttpaHo
66 Mr
110 Mr r
·1.~
Kacpe, ecrrpeco 146 Mr
Top6ttqKa qarr - ocTaBeHa 3a 5 MllH)'TII 46 Mf
28 Mr
-

Top6ttqKa qarr - ocTaBeHa 3a 1 MHH)'Ta . ---

Hac:arreH qali - ocTaBeH 3a 5 MHHYTII 40 Mr ;} .
13 Mf
KaKao
Ee3KocpettHoBo _Kacpe 4Mr 1-
C'h,r:i:'hp)J(aH:ae Ha KocpettHa B 6e3anKoxonHHTe HarrHTKR (MHmirpaMa Ha KoHcepBa 300 ml)

KoKa-Kona 65 Mr
61 Mf I
,,Dr. ~epper"

,,Mountain Dew" 55 Mr

,,Dr. Pepper" (.n.tteTttqHa) . 54Mr

Ko Ka-Kon a (.IJ:HeTHt.IHa) 49 Mr

Ilerrc:a~Kona 43 Mr
 XPAHEHE 367

Cn):('bpiKamre Ha Kocpe1rna B rrpo):(aBamr 6e3 peu:erna Me,[(nKaMeHTM (3a ra6neTKa)

Anacin 32 Mr
Caffedrine 200 Mr
L
r, Empirin 32M:t;'

'~~t~:~~:~n
~ :' h~

65 Mr

T 100 Mr
r ·~- } ': ::

.lif V~nq~ish
.
.:· '· . ,,.},:~.·- · Pre-mens Forte 100 Mr

i 33 Mr
·~ j-:~=~';·'-c · V1varm 200 Mr

f ,1;:
;~i~/
r :,:~~ffiX~-
CmuMy.r1upautu MeOwcaMeHmu

Beqe CITO~feHaXMe 11pO,[(aBaHI1Te 6e3 peu:errTa Me,[(MKaMeHTll, KOHTO Cb.[(op)KaT KOcpe-

~ h"·;.• .
.: _:-,~ ~:M~~IL B ):(OIIoJTHeHne KoM Te3H neKapcTBa, Tp.H6Ba ,[(a cTe Ha5IcHo c orrrycKamne c peI(err-
-~i~ . Me,D.nKaMeHTM, KOIITO C'b):(op)KaT aMcperaMIIHM, BKmoq1neJTHO Benzedrine, Dexedrine,
,Methedrine H Ritalin. BorrpeKH qe Te3M neKapcrBa ce rrpe.n.rrMcBaxa nrnpoKo 3a rroTHCKaHe
,:·??r(.:~ arreTIITa H KaTO
>. , ~.
aHTM,[(errpecaHTll, ,[(Hee p51,[(KO ce H3IlOJI3BaT. Toii KaTO ca CHJTHII CTHMy-
-~·~!ITH, Te HOC.HT pHCK, aKO CTpa.n.are OT TpeBO)KHOCT HJill rrpHCTbIIli Ha rraHIIKa.
&~:L - Cnrn:oro e oco6eHo B5IpHo 3a KOKa1rna, qH5ITO HeMe,[(III(IIHCKa yrrorpe6a ocraBa nrnpoKo
15:a3npocrpaHeHa. }farrOJI3BaHeTO Ha KOKaHH e IIbpBOilpIIqllHa 3a IIOBTap.HIUII ce rrpIICTbIIII
'! !¥;rraHHKa rrpH 6e36poil xopa, BKJIIDq:areJIHO HeKOJII(MHa, KOMTO JlliqHo CbM JTeKyBaJI. AKO
~~~_are H5IKaKBH rrpo6neMII c rraHIIKaTa, orrpe.n.eneHo or651rnailre KOKaHHa.
L
BeUfecmea, Kaumo npeou3BUKBam cmpec B miuzomd
L
~ Con

. ..IIpeKOMepHaTa KOHCyMaI(mI Ha con (HaTpIIeB xnopII):() CTpecIIpa T5InTO ITO ,[(Ba Haq1rna:
)'J:.H MO)J(e ,[(a JIHIIIH T51JIOTO Bli OT KaJIHH - MIIHepan, Ba)J(eH 3a rrpaBHJIHOTO ¢YHKI(ll0Hll-
:~He Ha HepBHaTa CIICTeMa li 2) IIOBIUllaBa KpoBHOTO HaJrnraHe, KaTO HaTOBapBa ,[(OilbJI-
.~TeJTHO copr:i:ero II ycKopJrna arepocKJiepo3aTa. Mo)KeTe ,[(a HaMaJIIITe KOJIIIqecrnoro Ha
·9HC)7MIIpaHaTa COJI, KaTO OT65lrBaTe Tparre3HaTa COJI li II3IlOJI3BaTe ecTeCTBeH 3aMeCTIITeJI
_Kconra (KaTO TaMapII) KaKTO B rOTBeHeTO, TaKa II Ha Macara II orpaHIIqIITe MaKCHMaJIHO
;~~QJieHIITe Meca, COJieHIITe CHaKCOBe li ):(pyrMTe rrpepa6oTeHII xpaHM, Cb,D.bp)KaII(II COJI. Ilo
~p,ammo e ,n:o6pe .n.a orpaHwrnre KOHcyMarurnra Ha con .n.o e,D.IIH rpaM IIJTH 1 qaeHa Jib)KIIq-
-~:-~HeBHo. AKo ce Hanara ,[(a KyrryBaTe rrpepa6orem1 xpamr, M36Hpaihe TaKHBa, Ha KOHTO
·~me, qe ca c HHCKO Cb,[(bp)J(aHIIe Ha HaTpllll IIJill He Cb,[('bp)J(aT COJI.
~.· _::..
 :-f",,: :!:Fr't:
·"··';y

1
368 E,[(M'bH,[( EOPH JI.A CE CIIPABHA1 C TPEBOJKHOCTTA H c!>OEHHTE

KoHcepeaHTH

I1oHaCT05IQ(CM HMa OKOJTO 5000 XHMHqecKH .f(06aBKH, H3IIOJ13BamI rrpu rrpepa60TKa1a

Ha xpaHaTa. Pa3rrpocrpaHeHHTe H3KYCTBCHH KOHcepBaHTH ca HHTpHTHTe, HUTpaTHTe, Kanu.
...,
eBH5IT 6ucympar, MOHoHaTpHeBH5IT rnyraMaT (MSG), BHT, BHA II II3KYCTBemne OIJ:Beru-
renu il OBKYCHTCJTH. TenaTa HH rrpOCTO He ca B C'bCT05IHHe ,[(a ce crrpaB5IT c TC3H H3KYCTBc1u1
Bern;ecrBa H B rroBeqero cnyqa:n He e H3BeCTHO MHoro 3a .f(onrocpo"lrn:nre HM ecpeKTH. KhM
,n;Henrna ,n;ara 3a oHe3H, KOHTO ca .f(o6pe H3CJie.f(BaH:n, e ycraHoBeHo, qe ca Kam:i;eporemrn
:n 3aToBa ca H3TerneHH OT rra3apa. ,IJ;pyr:n, Ko:nro rrpo,n;omKaBaT .[(a ce II3ITOJI3BaT, oco6cuo
MOHOHaTpHCBH5IT rnyTaMaT, HHTpHTHTe H HHTpaTHTe, rrpe,f(H3BHKBaT anepr:nqHH peaKLu111
rrpu MHOfO xopa. l13BCCTHO e, qe B Tpa.f(Hl:(HOHHHTe o6mecTBa, KOHTO KOHCYMHpaT J1QlfTl!
H3Kn10q:nrenHo u:en:n xpamr 6e3 ,n;o6aBKH, HMa rro-HHCKa 3a6oneBaeMocT or paK. Tp5I6na Jla
ce crapaere ,n;a 5!.f(CTe u:enH, Herrpepa6oreHH xpamr - xpamne, KOHTO TJIJIOTO BH e ycTpoe 110
,n;a ycB05IBa. AKo e B'b3MO)l(HO, KyrryBaihe eKonorHqHo q:ncTH 3eneHqyu:II :n ITJIO.f(OBe, Koino
He ca Tper:npaHH c IICCTHIJ:H,f(H.

XopMOHH s MecoTo
qepBeHOTO Meco, CBHHCKOTO H ITOBeqero rrpo,f(aBaHH B T'bpfOBCKaTa Mpe)Ka cpopMH Ila
IlHJICIIIKOTO ca OT )KHBOTHH, xpaHeHH c xopMOHH 3a CTHMyn:npaHe Ha no-frbp3H5I paCTCi!\ lJ
H Ha,n;,n;aBaHeTO Ha Terna. l1Ma ,IJ;aHHH, qe Te3H xopMOHH CTpecIIpaT )l(HBOTHHTe (KaCTplt·
paHUTe )l(JIBOTHH H IlIOIIapHTe IIOH5IKOra YMHpaT OT HmpapKT Ha TOBapHaTa ITJiaTcpOpMa).
MaKap IlOHaCT05II__l:(CM ,n;a H5!Ma OKOHqaTeJTHH ,n;aHHH, MH03HHa CM5ITaT, qe TC3H xopMOllll
MO)l(C ,n;a IIMaT Bpe,D;HO B'b3,f(CHCTBHe Bopxy xopara, KOHTO KOHCYMHpaT TaKOBa Meco H
MCCHII rrpo,n;yKTH. E.f(HH OT TC3H XOpMOHH - ,f(HeTHJICTHJI6ecTpOJI (DES) - ce rrpeBopHa D1>D
cPOKYC Ha o6rn;eCTBeHOTO BHHMaHIIe, ThH KaTO ce ycTaHOBH pOJI5ITa MY B pa3BIITHCTO Ha paK l
Ha n~p,n;ara H cpH6pon.f(HH TYMOpH.
IlocTapaihe ce ,[(a HaMaJIHTe KOHCyMal:(H5ITa Ha qepBeHO Meco, CBHHCKO il npo,n:ana1111
B nprOBCKaTa Mpe)l(a .IJ:OMallIHH IlTHIJ:H H r:n 3aMeHeTe c CKOJior:nqHo q:ncTO TeJTeillKO, .uo·
J
MaIIIHH TITHl:J:II H p:n6a KaTO TpecKa, KaM6ana, CbOMra, narpocoMyc, MOpCKH C3HK, ffbCTbP"
Ba HJIII KaJIKaH. l
Crpec1-1pall(H :xpaHHTeJlHH HamH.\1'1
1
CrpeC'bT H TpeBO)l(HOCTTa Morar ,n:a ce 3aCHJ15IT He caMO OT OHOBa, KOCTO 5!,D;eTe, HOH OT
HaqHHa Bil Ha xpaHeHe. B HallieTO MO,n:epHO, 3a6op3aHO o6mecTBO MH03HHa rrpocTO HC CH
OCIIryp5IBaT ,IJ;OCTaT'bqHo BpeMe 3a xpaHeHe. BceKH OT CJIC,f(HHTe HaBHU:lI MO)l(C ,[(a ITOBHlilll
HHBOTO Ha BCCKH,IJ;HCBHH5I crpec:
i
I
.u
'I
• AKo ce -xpaH:nre TBop,n:e 6op3o :nn:n B ,n;BH)l(eHIIe. ·4
i
~ AKo He ,IJ;'bBqere BceK:n 3aJI'hK rroHe no 15-20 IT'hTH (xpaHaTa Tp5!6Ba ,n;a 60,n;e orirncru
rrpe,n;BapHTCJIHO CMJI5!Ha B ycTaTa BH, 3a ,n;a ce rrpepa6oTH a,n;eKBaTHO cne,r:i; TOBa).
,J
o AKo npe5I)l(,UaTe.
e AKo TIHeTe TB'bp,Ue MHOfO reqHOCTlI c xpaHaTa, KOCTO pa3pe)l(,Ua CTOManrnara KHce·
JIIIHa H xpaHocM:nnarenHHTe eH3HMH. E,n:Ha qallia reqHoCTH c xpaHaTa e ,r:i;ocranirHa·
I
L 369

BcIP.JKII Te3II Heru:a HaTOBapBaT CTOMaxa II qepBaTa B orrnTa HM .n:a CMeJI5IT I1 ycB05IT
\ xpaHaTa rrpaBHJIHO. ToBa IIOBIIIIIaBa HIIBOTO Ha CTpeca BI1 no ,n:Ba HaLIIrna:

Ci) Ilp5IKO - qpe3 JIOlliOTO xpaHOCMIIJiaHe, rro,n:yBaHeTO I1 KpaMIIHTe.

e Herrp5IKO - l.Ipe3 MaJZa6cop64uRma Ha >KH3HeHo Ba>KHH xpamnenHH BemecTBa .

.·... A.Ko xpaHaTa He 60,n:e CMJI5!Ha rrpaBIIJIHO B ycTaTa H CTOMaxa BH, rOJI5IMa qacT OT He5I .
me rrpeMIIHe HeCMJI5IHa IIpe3 qepBaTa BU H BIIOCJie,I(CTBHe ru;e 3arHHe II cpepMeHTHpa, rrpe-
- ~~~~I1KBaHKII rro,n:yBaHe, KpaMrur II ra3oBe. B pe3ynTaT w;e rronyLIIITe orpaHIIqeHo KOJIIIqe-
;:\;rBO OT xpaHIITeJIHIITe new;ecrna II ToBa ru:e ,n:oBe,n:e .n:o neKa cpopMa Ha He,n:oxpaHBaHe, 3a
/~~· ~·. :-;
r ;.)(05ITO e,n:Ba JIII ru:e CII ,n:a,n:ere CMeTKa.
L ~:F·· Cne,n:.oBaTeJIHO, B ,n:orr'hnHeHIIe KbM rrpeoneHKaTa Ha KOHCYMIIpamue xpaHII, MO)KeTe
?~a. HaMaJIIITe cTpeca I1 eneHTyanmrn ~po6neM c Mana6cop6I(II5ITa Karo cII ocnryp5IBare
WocraT'hLIHo BpeMe 3a xpaHeHe, .LJ:bBqeTe xpaHaTa rn;aTeJIHO II ne HaToBapBare T5IJIOTO cII
-~-~- - '·

} !pe3 IIOrJibI.IJ:aHeTO Ha rrpeKOMepHH KOJIIIqecTBa .

. ,,_"'
~ .·,

- ~-~:_:...::~-~ .' ~

~fu 3axap, xMnorn1111<eM111.s1 ~ Tpesom11-mcir

j.:~j,;: · ·3a xoparn, KOIJ.TO o6p'bln;aT BHnMaHne Ha xpaHeHeTo cu, ):(Hee 3axapTa ce e npeBbpHana
.:;~~,- ~ew;o KaTO MpbCHa ,D;yMa. I1cTHHaTa o6aqe e, qe T5IJIOTO II M03bKbT BH ce H)')K.LJ:a5IT OT
t~IOK03a - IIJIII CCTeCTBeHa 3axap - 3a ,[(a cpyHKI(IIOHIIpaT. rnIOK03aTa e ropIIBO 3a T5IJIOTO
; ~µ. T5I ocIIrypHBa eHeprHHTa, rro,n:,n:op>Karu:a >KIIBOTa. ronHMa qacT oT Ta3H rmoKo3a ce H3-
,~~nnqa OT BbfJICXII,n:paTHIITe xpaHH B ,I(IIeTaTa BH KaTO XJI5I6, 3~bpHeHH KYJITypH, KapToqm,
·f.i~neHqyI(II, rrno,D;oBe, MaKapoHeHII II3,n:emrn II TaKa HaTaT'hK. CKop65IJiaTa B Te3H xpaHH ce
r•fo13rpa)K,n:a nocmeneHHO .IJ:O fJI10K03a.
«~~~;~.- .ITpocTHTe 3axapII, OT ,n:pyra cTpaHa, Ka To pacpumrpaHaTa 65Ina 3axap, KaqmBaTa 3axap
,~~;_Me,n:a, MHoro 6op3o ce pa3rpa>K,D;aT ,n:o rn10Ko3a. Te3II rrpocTH 3axapH MoraT ,n.a rrpe,n:H3-
·~HKaT rrpo6neMII, 3aI.IJ:OTO rrpeTOBapBaT opraHII3Ma c TB'bp,D;e MHOro 3axap TB'bp,n:e 6np30.
1enaTa HH rrpocTo He ca B CbCT05IHIIe 6op3o ,n:a rrpepa6orBaT roJieMH KOJIHLieCTBa 3axap n
.~fbII(HOCT e,D;Ba rrpe3 xx
BeK IIOBeqeTO OT Hae ( OCBeH MHoro 6oraTIITe) ca 3arroqHaJIH .n:a
;.·OHCYMIIpaT roneMII KOJIH'lfeCTBa pacpHHIIpaHa 3axap. ,[(Hee CTaH,n:apTHaTa aMepHKaHCKa
~neTa BKJIIOLIBa 65Ina 3axap B rroBeqeTo HamITKII (Kacpe, Liali, 6e3aJIKOXOJIHH), 3axap :B 3bp-
!{~HHTe xpaHn, 3axap B cocoBeTe 3a canaTa, 3axap B rrpepa6oTeHoTo :M'.eco, Hape,n. c e,n:nH
:... ~H ,n.Ba .n:ecepTa.,n:HeBHO M Mo>Ke 6n rrom1qKa HJIH 6ncKBHTKa B Kacpe-rray3MTe. Bc'hII(HOCT,
~ :; , .

,. Jle,IJ.HH5IT aMepnKaHeu: KOHcyMnpa oKono 50 KUJZ02paMa 3axap ro,n.nnrno! Pe3yJITaT'hT OT

··'.9cT05IHHOTO . 6oM6ap.[(HpaHe Ha T5IJIOTO c TOJIKOBa MHOrO 3axap e C'h3.LJ:aBaHeTO Ha xpo-
__. llirHO pa3CTpOHCTBO B MeTa6oJIII3Ma Ha 3axapra. 3a H5IKOH xopa TOBa MO)Ke .n:a ,IJ.OBe,n:e .n:o
:,·:·p_ eKOMepHO BHCOKH HHBa Ha KpbBHaTa 3axap HJIII ,I(Ha6eT (3a6oneBaeMOCTTa e HapacHaJia
·~~:¥aqMTeJIHO rrpe3 T03ll BeK). 3a ,D;OpII oru:e IIO-fOJI5IM 6poli xopa rrpo6neM1:>T e T'hKM O
: ~_pOTMBOIIOJIO>KHII5IT - rrepIIO,n:HqHo crra,n:aHe B HIIBOTO Ha KpbBHaTa 3axap noO HOpMaJI-
,¥ 0TO - CbCTO.HHIIe, rrorryn5IpHO HapIILiaHO xun02JlUKeMUJl ..
HC ·cMMIITOMIITe Ha xHrrornIIKeMH5ITa ce rrpo5IB.$IBaT, KoraTo KpoBHaTa 3axap rra,n.He rro,n: 50
~o 60 MIIJIIffpaMa Ha MHJIIIMeTbp - mrn KOraTO rra,n:He MHOro .6np30 OT IIO-BHCOKO Ha rro-
;;-~lICKO HIIBO. 06IIKHOBeHo TOBa CTaBa ,I(Ba ,I(O TpH l.!aca CJie,n: xpaHeHe. Mo)Ke .n:a ce CJIYLIH H
 370 E,JJ:MbHL( EOPH PA CE CIIPABHM C TPEBOJKHOCTTA H f[)OE1111TE
;it
npocmo 8 om20Bop Ha cmpeca, ThH KaTo T5UIOTO BH H3rap5I 3axapTa MHoro 6op 30 li"or
v n aro ' ~

· ·~
e B CTpec. Hatt-pa3rrpocTpaHeHHTe cy6eKTHBHH CHMITTOMH Ha x1rnornttKeMH5ITa ca:

0 3aMa5IHOCT

e TpeBO)KHOCT

e TperrepeHe

@ qyBCTBO 3a HecrafornHOCT HJIH CJia6ocT t

______ __:_..

-~~

o Pa3~pa3HllTeJIHocr

~ Copu:e6tteHe

Ilo3Hartt mI BH II3rJie)K,L(aT CHMITTOMIITe? Bcttqn1 Te Morar ~a C'bffbTCTBaT rrpIIcT1na '.~

~
.;,
Ha naHHKa! BcoII(HOCT, rrptt 1-lflKOU xopa .rraHrrqecKHTe peaKU:HH ca pe3ynrar or xttrrorn11Kc·
Mll5ITa. 06HKHOBeHo Te3H xopa ce B'b3CTaHOB5IBaT OT rraHIIKaTa Ka TO rrpOCTO xarrHaT Henw.
KpoBHaTa HM 3axap ce IIOBHIIIaBa ll Te 3arroqBaT ~a ce "llYBCTBaT rro-~o6pe. (BColiJ,HOCT
HeOcp_Hl(llaJ1Hll5IT, HeKJJHHHqeH HaqIIH 3a ;warHOCTIIU:HpaHe Ha XHITOrJIHKe~urnra e ~a orrpc- . -
,L(eJJHTe ,L(aJJll HMaTe H5IKOH OT ropHHTe CHMITTOMff Tpll mrn qenipll -c.rnca cne~ xpaHeHc H
i ~
i
,nantt TOH OTIIIYM5IBa Be~Hara, 11.(0M xanHere HelI(o.) f.
IloBeqero xopa c rraHHqecKo pa3crpoiicrno HJJH aropa¢06115I ycraHOB5IBaT, qe
qecKHTe HM peaKU:HH 1-te ca 3a,L('bJ1)KHTenHo CBop3aHH enc crra~oBe
na1rn·
B KpoBHara 3axap. H 1·1
Bee rraK XIIIIOrJIHKeMI15ITa MO)Ke ~a BJ10llll1 KaKTO reHepanH3HpaHaTa rpeBO)KHQCT, TaKa lf
-~
rrpHCTbIIHTe Ha rraHHKa, rrpe,L(H3BHKaHH OT ~pyro.

0HOBa, KOeTO Kapa Kp'hBHaTa 3axap ~a rra~He ITO,[( HOpManHOTO paBHHlI(e, e rrpeKO-
MepHOTO OT~emme Ha HHCYJJHH OT rraHKpeaca. :VIHcyn'.HH'bT e xopMOH, KOHTO rroMara Ha
KJleTKHTe ~a YCB05IT HannqHaTa B KpoB006parn:eHHeTO 3axap. (I1HCYJ1HH'bT ce ll3IIOJI3Da
3a neqeHIIe Ha ,nIIa6er, 3a ,na rroHmrm rrpeKoMepHo BHCOKHTe mrna Ha Kp'hBHaTa 3axap.)
IlpII xnrrornHKeMII5ITa rraHKpeacor o6IIKHOBeHo rrpott3Be)K~a TBop~e MHoro HHcynHH.

•~
Tona
MO)Ke ,na ce cnyqII, aKo KOHcyMttpare rrpeKaneHo MHoro 3axap Karo B pe3ynraT 11.(e ycennc
BpeMeHHO IIOBHilieHHe Ha Kp'hBHaTa 3axap, nocne~BaHO cne~ OKOJ10 IIOJ10BHH qac OT p5I3bK
crra,n. C:sm:oro MO)Ke ~a ce cnyqII H B or~oBop Ha BHe3aneH HJJH xpoHHqeH cTpec. CTpec'hT
. .........
e B cocT05IHHe ,na rrpe,nII3BIIKa p5I3KO Haivrnn5IBaHe Ha KpoBHara 3axap. ToraBa yceruarc \

o61>pKBaHe, rpeBO)KHOCT, ,ne3opHeHTau:1rn H rperrepeHe, 3a1I(oro 1) M03'bK'bT BII He rronytia- !,

Ba .n:ocTaT'hqHo 3axap u 2) B'h3HHKBa Bropwrna peaKU:H5I Ha crpeca. KoraTo Kp'hBHara 3axap

rra,[(He TB'hp~e HIICKO, Ha,[(61>6peqHIITe )KJ1e3H ce HaMeCTBaT II OCB060)K~aBaT a~peHamIH
II KOpHI30J1, KOeTo 3acmrna TpeBO)KHOCTTa II B'b36y~IIMOCTTa II C'blI(O TaKa Kapa qepmrn
,npo6 ,n:a OCB060,n:II CKJ1a)JJ1paHaTa 3axap, 3a ~a ITOBIIIIIII KpbBHaTa 3axap ,[(0 HOpManHOTO
HIIBO. 3aTOBa cy6eKTIIBHIITe CMMIITOMII Ha XHITOfJ1IIKeMI15ITa B'b3HllKBaT KaKmo OT .z:i:eqrnun-
Ta Ha KpoBHa 3axap, maKa u or BTOpIIqHara peaKU:II5I Ha crpeca, orrocpe.n:eHa or Ha;x6b-
6peqHnTe )l0Ie3II.
X1mornHKeMH5ITa MO)Ice ,na ce ,n:HarHOCTIIU:HPa ocpIIU:HaJJHO qpe3 cne~HOTO Kmrnwrno
II3CJ1e,n:BaHe: cne.n: KaTO B rrpO,[('bJJ)KeHIIe Ha 12 qaca He ere 5IJ1II HlllI(O, lI3IIIIBaTe BHCOKO
KOHU:eHTpIIpaH 3axapeii pa3TBop. Ilocne KpoBHara BII 3axap ce H3MepBa rrpe3 1rnTepBa-
J1II OT IIOJIOBIIH qac B IIp0,L(':bJ1)KeHI1e Ha rnecT qaca. Bep05ITHO 11.(e .n:a,n:ere IIOJJO)KlITeneH
pe1ynTaT Ha T03H TecT, aKo nMaTe yMepeH .n:o cepno3eH rrpo6neM c xHrrornnKeM1rnra. 3a
 ·'T~~!r
~ JN:r:· :· rnAnA 15 XPAHEHE 371

i:~~~i· CblK<lIIemie, TOBa !!3CJie,!(BaHe nponycKa no-JzeKwne cny<ra!! Ha x1mornl!KeMm1. HannrrHo e

i .·
: }~~i~ft: B1:>3MO)l(H0 ,r:i:a HMaTe cy6eKTllBHll CllMIITOMll Ha HHCKa KpbBHa 3axap ll ,r:i:a rronyqnre OTpll-
f' :;z-~~~x u:aTeJieH pe3yJITaTIIpll TOBa ll3CJ1e,r:i:BaHe. BceKll OT CJIC;[(HHTe cy6eKTllBHll CHMIITOl\rn MO)Ke
~. <:;~~·:::·: · ,n;a roBoprr 3a xmrormiKeMttSI:

-~i. e ~;:::;~H::B~::o~:~;:~:~:;~eT~:l!a~~~;rr;~~::~:~:::::::~~~: ::~;T~ ~;~;

,,i~,: :~~~~~~i~~:::::::~~::::::;:;B:~:::::::::::~~:: :::~ll:::~:::::

. !:;~~-.· '.: :.

;fJ{ , Te yTpHHHH qacoBe, Me)l(;[(y qenrptt 11 ce,r:i:eM. (KpoBHaTa Bil 3axap rra;[(a Haii-HHCKO
'.r paHO cyTpHHTa, 3aIL(OTO He CTe 5IJ1H U:5IJia HOI.IJ:.)

~~{
..... ~: t· t ....--·~ ..
KaK ,!(a ce cnpaB!!Te c Xl!norn!!KeM!!JITa? 3a II(aCT!!e, HannrrHo e Bb3MOJKHO ,!(a npeo,!(o-
~-tw~it,( neeTe rrpo6neMHTe c Kp1:>BHaTa 3axap KaTO 1) OCbI.IJ:eCTBHTe IDIKOJIKO 3HaqHTeJIHH rrpoMeHll
;~~~~~Y :B xpaHeHeTo CH H 2) B3HMaTe orrpe,r:i:eneHH ;[(o6aBKH. AKo II0;[(03npaTe, qe ttMaTe xttrrornnKe-
.
}Ji~~;~K.MH5I
:;·-~-" -,,.,~
.
HJ1ll Ta3ll ;[(HarH03a Bll e TIOCTaBeHa oqn1u:11aJIHO, 6HXTeMOfIIU ;[(a rrpHJ1Q)KHTe CJie;[(HHTe
.. ;~~:.;/.i~: coBeTH. ToBa rn:e Brr HarrpaBH rro-crroKoiiHH - rro-MaJIKO reHepamnapaHa rpeBmKHOCT, no-
, ~.~f~f~~. M3.m<a eMOU:HOHaJIHa B1:>36y,r:i:rrMocT H rro-ManKa Y5I3BHMOCT 3a rrpHCToITH Ha rraHHKa. Bo3-
'\" ,,~~~~Emrrno e C'bIL(O ,r:i:a 3a6eJ1e)!(HTe, qe CTe TIO-MaJIKO CKJIOHHH KbM .n:errpecH5I ll pe3Kll rrpoMeHH
,;k_B HacTpoeHHeTo.
-
~A:·=·:.,_

IlpoMeHu e ouemama npu xuno2JluKeMuR

0 EnHMllHHpaihe B MaKCHManHa CTerreH OT ;[(HeTaTa CH BCllqKll BH;[(OBe rrpOCTII 3a-

L xapll. ToBa ca xpaHHTe, KOHTO oqeBH;[(HO Co;[(bp)!(aT 6Sina 3axap Karo IlIOKOJia;[(OBH
6noKqera, cna,r:i:one,r:i:, ,r:i:ecepTH, KoKa-Kona H Ilerrctt-Kona. TyK BKmoqBaMe H rro-He-
OlfeBrr,n;mne cpopMH Ha 3axap KaTO Me;[(a, u:apeBllqHll5I CllpOII, u:apeBnqHHTe IIO;[(CJia-
JJ:llTeJ1ll, MenacaTa tt ·cppyKT03aTa. qerere erttKeTHTe Ha BcnqKn rrpepa6oreHH xpaHH,
3a ,r:i:a OTKpHeTe Te3H pa3Hoo6pa3Hll cpopMH Ha 3axap.

Tbll KaTO Te C'b;[(op)l(aT KOH-

3aMeCTeTe CJJa,IJ;KlllIIllTe c I1J10JJ:OBe (I'Ie cyrueHll IIJIO;[(OBe,
:u:eHTpHpaHa 3axap ). 0T6SirnaiiTe rrno;[(OBHTe coKoBe HJ1ll ru pa3pe)!(;[(a:ihe 1: 1 c BO;[(a.

• OrpaHH1IeTe IIJIH enHMHHttpaiiTe rrpocTHTe HHillecrera KaTo MaKapoHeHHTe H3;[(e-

J1H5I, paqmHttpaHHTe 3opHeHH rrpo;[(yKTH, lfllTICa ll 6eJ1ll5I XJI5I6; 3aMeCTeTe rll CbC
CJ10)KHll BorJieXII,n;paTH Kaio Il'bJIH03opHeCT XJI5I6 fl 3bpHeHll KynTyptt, 3eJieHqyU:H,
Kacp5IB _
O pll3 H ,n;pyrHII'bJIH03opHeHH xpaHH.

e OcHrypere CH 3aKycKa OT CJIO)l(Hll BornexH,r:i:partt HJ1~ rrporeHH (SI;[(Kll, rroJ1H03opHe-

Ha rrperreqeHa cpHnttiiKa coc cttpeHe, HarrpttMep) Me)!(,n;y xpaHeHH5ITa - B 10.30-11 lf.
cyTpirnTa H oco6eHo oKono 17 qaca cne;[(o6e;[(.AKo ce co6y;[(ttTe B 4-5 qaca cyrpttH-
Ta, Bep05ITHO me ycTaHOBHTe, qe JieKaTa 3aKycKa rn:e BH ITOMOrHe ;[(a TIOCTillT~ orn;e
,r:i:Ba qaca. KaTo anTepHaTttBa Ha 3aKycKHTe Me)!(;[(y xpaHemUITa MO)l(eTe ;[(a rrpo6BaTe
,r:i:a ce xpaHHTe qeTHpH HJIH rreT IIoTH Ha ;[(eH rrpe3 ;[(Ba ttnu Tptt qaca, Ho 6e3 ,r:i:a rrpe-
372 E,[(MbH,[( EOPH JI.A CE CIIPABHM C TPEBOJKHOCTTA H cfJOEHJiTE

5DKJJ:aTe. II;enTa Ha BC5IKa OT Te3H a11TepHanrn11 e rro.n:.n:op)!(aHeTo Ha rro-cra6nm-rn

HHBa Ha KpbBHaTa 3axap.

/{o6aeKu
1. B11TaMHH B-KOMIIJieKc: 50 .n:o 100 Mr OT e.n:HHa.n:eceTTe BHTaMHHa or rpyrra B Be,nHbiK .1
· .~
JJ:HeBHO c xpaHa.

2. BHTaMHH C: 1000 Mr Be.JJ:H'b)!( HJIH JJ:Ba II'hTH Ha .n:eH c xpaHa.

3. XpoM (qecro HapHqaH rjjaKmop Ha moAepaHmHocm K'bM 2Jl!OK03ama): 200 MKr

,n;HeBHO. II(e ro HaMepHTe B MeCTHHJI Mara3HH 3a 3.JJ:paBOCJIOBHH xpaHH.

4. I'JiyTaMHH: 500 Mr Be.JJ:H'b)!( HJlll JJ:Ba II'bTll ,[(HeBHO.

5. KoM6HHaU:H5I OT rnHKoreHoBH aMHHOKHCeJIHHH (BKmoqnTeJIHO L-rnHU:HH, L-n1po-

3HH, L-JieBU:HH, L-aJiaHHH, L-MeTHOHHH, L-JIH3HH). Te3H KOM6HHaU:HH ce rrpe,nnamr
B MHOro Mara3HHH 3a 3.JJ:paBOCJIOBHH xpaHH c HHC'bK rnHKeMnqeH HHJJ:eKC IrnH ZflUKe-
Mlll..{CH rfjaKmop. B3HMaihe rn crrope.n: rrperropoKHTe Ha orraKOBKaTa 111111 Ha KBanu-
Q)nu:npaH ,[(Heronor.

BnTaMHH B-KoMrrJieKc H BHTaMHH C yBeJIHqaBaT ycToliqnBOCTTa BH Ha crpeca, KOHTO

MO)Ke .n:a BJIOllIH KOJie6aHH5ITa B KpbBHaTa 3axap. BnraMHHHTe OT rpyrra B rroMaraT 11 3a
perynnpaHeTo Ha Mera6oJIHTHHTe rrpou:ecn, KOHTO rrpeo6pa3yBaT BornexH.n:panne B 3axap
B T5IJIOTO BH.
MHHepaJI'bT xpoM H rJIHKoreHOBHTe aMHHOKHCeJIHHH OKa3BaT IIp5IKO CTa6HJIH3Hpauw
B'b3,D:eHCTBHe Bopxy HHBOTO Ha KpbBHaTa 3axap. AMHHOKHCCJIHHaTa rnyraMHH ycrreurno
HaMaJI5IBa KOIIHe)!(a 3a CJia,D:KO. (Arm HMaTe rrpo6JieM c aJIKOXOJia, TJI IIOMara ll 3a HaMamI-
BaHe Ha KOITHe)!(a 3a aJIKOXOJI.)
AKo ncKaTe .n:a H3CJI_e.n:BaTe TeMaTa 3a XHIIOrJIHKeMH5ITa rro-3a,[('hJI6oqeHo, 611xre MOrJlll
.n:a rrpoqereTe KHHraTa ,,Sugar Biues" (3axapHa rroTHCHaTocT) OT YHJI5IM ,[I;atj)TH.

XpaH'1TenHH a11epri.-n1 fl1 Tpeso>KHOCT

AJieprnqHa peaKU:H5I B'h3HllKBa, KoraTO T5IJIOTO ce OIIllTBa .n:a rrpOTllBO,[(eHCTBa Ha Ha-
xnyBaHeTO Ha qy)!(J.(OpO,[(HO BeIT(eCTBO. IlpH H5IKOH xopa ,[.(a,[(eHH xpamI ,[.(CHCTBaT KaTO qy)K-
,[.(OpO,[(HO Beru;ecTBO H :He caMO npeJJ:ll3BHKBaT KJiacHqecKH aneprHqHH CHMITTOMH Ka TO xpe-
Ma, rrpeKOMepHO rrpOH3BO,[.(CTBO Ha CJIY3 H KHXaHe, HO H MH.O)!(CCTBO IICHXOJIOrHqeCKil HJIII
l
ITCHXOCOMaTHqHll CHMITTOMH, BKJIIO"l!HTeJIHO CJie,[.(HHTe:
t
o TpeBO)!(HOCT HJIH naHHKa J

0. ,[I;enpeCH5I HJIH pe3KH; rrpoMeHH B HacrpoeHHeTO

e CBeTOBopTe)!(

o Pa3J.(pa3HHTeJIHocr
 C)'t)c.
'-~~}f;JAJlA 15 XPAHEHE 373
....~ ~··:·. .,-..
:::tt:\:~'.>: c Ee3CbHHe

;:
·s ;%~£;;~'.':

:!l~i ~~:::BaHe rr ~e3oprreHTa~rrR

o DrnB0601me

/' .~:~i~~}!\~.
, )'.~~¥~\:~ . Te3H peaKIJ;HH Bb3HHKBaT rrpu MHoro xopa caMo Koraro ca KOHCYMHpanH rrpeKoMepHo
~ -~~?ibnrrqecTBo OT ,n;a,n;eHa xpaHa, KOM6HHaumr OT ,n;pa3HeW:H xpaHH mrn cbrrponrnHTenmne
""' ~-~ CIIJIH ca HaManemI BCJie,IJ;CTmie Ha HaCTHHKa HJIH 1rncpeKI.J.H5f. )J;pyrH ca TOJIKOBa qyBCT-
'.: ~-:~~j[~~eJIHH, 1Ie ,n;opH H MaJIKO KOJIHqecTBO OT HeIIO,IJ;XO,IJ;5IW:aTa xpaHa MO:>Ke ,n;a rrpe,D;H3BHKa
'. . ,:,,~~ltBManOMOm:aBal.I(H CHMIITOMH . qeCTO rro-HeyJIOBHMHTe, IICHXOJIOffflfeCKH CHMIITOMH ce
L ~ . .. ';,·
:; :c;.~i .
~· ' t r:..,:::~p05IBJIBaT CbC 3a6aBJIHe H 3aTOBa qoBeK rpy,n;HO rH CBbp3Ba c HeIIO,IJ;XO,IJ;5II.I(HTe xpaHH.
j; " 'jf.
f' 1-:_....
-B Hamara
~ :-
KynTypa ,n;BeTe xpaHH,. Haii-11ecTo rrpe,n;II3BHKBani:H aneprwrnH peaKI.J.HH, ca
•
¥ M,KOTO HJIII MJielrnHTe rrpo,n;yKTH II rrrneHHI.J.aTa. Ilpo6neMHTe ce ,D;bJI:>KaT Ha Ka3eHHa B
/ :. .~!ffiKoTO H Ha rnyreHa B IIIIIeHHI.J.aTa. )l;pyrH xpaHII, KOHTO Morar ,n;a 6b,n;aT H3TOqHHK na
:' Ji!i;.,.~}r~>' OJ

~ ':i~~LM ~prwrna peaKI.J.IIJI, ca aJIKOXOJibT, IlIOKOJia,IJ;bT, II.HTpycoBHTe IIJIO,IJ;OBe, uapeBHI.J.aTa, JIM-

' :;:t~·· ;'"'.. ·"'" .. .
~ ·-U':!:'" ~'f?, 1IeCbHbT, cpbCTbI.J.HTe, MaJITa, MOpCKIITe :>KIIBOTHH c qepyrrKH, coeBHTe rrpo,n;yKTH II
; §~anITe. E,n;HH OT Haii-KpacHopeqHBHTe rrpH3HaII.H 3a xpaHHTeJIHa aneprHJI e rrpHcrpa-
: ·~~¥:;t~·';:iirnHeTO. BHe KOIIHeere H ere rrpHCTpacreHH TbKMO KbM xpaHHTe, KbM KOIITO ere anep-
;> f,~~~f1*~m1!
.-~i! "'&'·.t'·~-:;,;• :\ '· ;
BbrrpeKH qe IIIOKona,n;bT e HaH-H3Becrmrnr rrpIIMep 3a ToBa, 6Hxre MornH ,ri:a ce
~ · ·i\1'1¥cmITe, aKo 3a6ene:>KIITe, qe KOIIHeere 3a XJI5I6 (muemrr.i:a), MJie 1mH rrpoH3Be,ri:eHHJI HJIH
· · ..) ja orrpe,ri:eneHa xpaHa. MHoro xopa ro,n;HHII Hape,n; He CH ,n;aBaT cMeTKa, qe TbKMo xpa-
i:ire, 3a KOHTO KOIIHeJIT HaH-MHOfO, HMaT He3a6ene:>KIIMO, HO TOKCIIqHo Bb3,IJ;CHCTBHe Bbp-
_ 't.·.~acTpoeHHCTO
L :·· .
!~-- ~
H 6narorronyqHeTo HM. · · .
i'r.~~ . KaK ,ri:a ycTaHOBIITe ,ri:anH rrpo6neMHTe BII c TpeBO:>KHOCTTa ce BJIOiliaBaT OT xpaHHTeJI-
¥C~eprHH? C~m:o
·t :;-·: ·•. :- .. .
KaTO B cnyqaJI c XIIIIOrJIIIKCMIIJITa, IIMa KaKTO OcPHII.HaJIHH II3CJie,D;Ba-
-~~ KOIITO MO:>KeTe ,n;a CH HarrpaBHTe rrpH ,ri:HeTOJIOf, TaKa II HeOcPHII.HaJIHII TCCTOBe, KOHTO
~Te MOfJIH ,ri:a HarrpaBHTe caMH.
11: Cpe,ri: OcPHI.J.HaJIHHTe KJIIIHHqHH H3cne,ri:BaHII5I 3a xpaHIITeJIHH aneprHH H3cne,n;BaHeTo
~§1; (recr 3a orrpe,ri:emrne Ha anepreH-crreumpwrnH IgE aHTHTena) Bepo5ITHO e Haii-Ha-
,,-y~.Ii:HoTo.
...,:,, .
. ~\
ToBa e KpbBeH Teer, KOHTO H3MepBa HanwrneTo Ha aHTHTena KbM rnHpoK Kpbr
.

';~~~- IloBHilICHHTe HHBa Ha aHTHTeJiaTa KbM KOHKpeTHII xpaHH fOBOpH, qe CTe aneprHqHH
,~f Te3H xpaHH. MaKap ,ri:a e CKbIIO H3cne,ri:BaHe, RAST ocHryp5rBa rro,n;po6eH rrpocpHn 3a
r;.- , ,
n qKli XpaHH, KbM KOHTO CTe aneprHqHH, H MO:>Ke ,n;a 6b,n;e MHOfO TIOJie3eH ,r.i:HafHOCTH1IeH
. :..·
~!PYMeHT.
'" ) Io-HeocpHI.J.HaJIHII5IT H eBTHH Hat.IHH ,ri:a rrpoBepHTe 3a xpaHHTeJIHII aneprHH e caMII ,ri:a
.11:::--.
:<:lf!PaBHTe H3cne,ri:BaHe qpe3 H3KmoqBaHe. AKo HCKaTe ,n;a orrpe,n;emne ,n;anH ere anep-
";; o lJ KbM rrrneHHI.J.a, rrpOCTO eJIHMHHHpa:Hre BcIIqKH Cb,D;bp)Kam:H rrrneHHII.a rrpo,n;yKTH OT
~~r.ara CH 3a ,n;Be· ce,n;MHI.J.H II o6bpHere BHIIMaHIIe ,n;anH ce qyBcTBaTe rro-,ri:o6pe. IIocne,
.)~ li3THqaHeTO Ha ,D;BeTe ce,n;MHI.J.H, H35I)l(Te fOJUIMO KomrqecTBO rrrnemrr.i:a HaBeJI:Hb)K H
••!,. ~....~--~ :

i;0_.~ aTeJIHO cne,ri:eTe 3a TIOJIBaTa Ha CHMTITOMII rrpe3 cne,n;Ball(HTe H5IKOJIKO qaca. Cne,ri:
,~_!f3rrpo6Bare rrrneHHI.J.aTa, MO)KeTe ,n;a rrpoBepHTe MJIJIKOTO H MJieqHHTe rrpo,n;yKTH. B a-
~- e .ua eKcrrepHMeHTHpaTe caMo c no e,n;HH rroTemi;HanHo aneprH3Hpam BII,ri: xpaHa Ha-
~.~blK, TaKa qe pe3ynraTHTe ,n;a ca e,ri:H03HaqHH.
 374 EL(MbHJJ: EOPH J(A CE CJIPABfIM C TPEBOJKHOCTTA JI c/JOEHJiTE

,[(o6pa H,Ue5I e CbllW ,na CH BO,IJ;HTe ,UHeBHHK Ha CHMITTOMHTe II ,n:a cpaBH5IBaTe KaK CTe Ce
qyBcTBaJIH rrpe,n:H, rro BpeMe Ha n cne,n: enHMHHnpaHero Ha ,n:a,n:eH Bll,U xpaHa. M1-wro xopa ' ..
1
_)
ce qyBCTBaT rro-3ne IDIKOJJKO ,nerra cne,n enm. nmnpaHeTo Ha ,n:a,n:eHa xpana, CHKaw rnnoro
HM rrpe)KHB51Ba CllMITTOMllTe Ha OTBHKBaHe. ToBa e IIOKa3aTeJJeH IIpll3HaK 3a xpaHttTem-ra
aneprmr. B Te)KKHTe cnyqalI Te3ll CHMIITOMH Ha OTBHKBaHe MOraT ,n:a rrpo,n:bmKaT H5IKOJIKo
ce,n:Mn11:i1 n TOBa Hanara rrepno,UbT Ha emIMHHnpaHeTo ,n:a 6w:i:e y,n:omKeH. AKo TOBa ce cny-
qn, CbBeTBaM Bil ,r:i:a ce KOHcynn1pare c ,n:nernnor, Ja ,n:a BH rroMorHe c rrpoBe)K,[(aHero Ha
eJJllMHHHpam:oTO H3CJ1e,UBaHe.
ArrTepHaTnBeH Haqnrr ,n:a rrp0Bep1ne 3a xpaHnTeJIHll aneprnn e ,r:i:a en rrpeMepnTe nyn-
ca, cne,r:i: KaTo cTe ce HaxpamrnIL AKo e rromnneH c Ha,n: ,n:eceT y,r:i:apa B MnHyTa Ha,r:i: HOpMan-
HaTa CH CTOHHOCT, Bep05ITHO CTe 5IJIH Hem:o, 1.nM KOeTO CTe anepr:aqHH.
,[(o6paTa HOBHHa e, qe He e Heo6XO,[(HMO 3aBHHarH ,n:a ce OTKa)KeTe OT xpaHaTa, KHt
K05ITO cTe aneprnqHn. Cne,n: rrep:ao,n OT H.HKOJIKO ~eceu:a 6e3 He5l, m:e MO)KeTe OT npeMc
Ha BpeMe rraK ,r:i:a 5I KOHCyMnpaTe 6e3 Bpe,UHII e¢eKTH. HarrpHMep, BMeCTO ,[(a 51,[(eTe XJl5I6
c rroqTH BC5IKO xpaHeHe, me ycrarromne, qe ce qyBcrnaTe ·rio-,n:o6pe, aKo ro KOHcyMnparc
caMO ,[(Ba lIJJH TpH IIbTH ce,UMllT{HO.
IlpH H5IKOH xopa xpaHnTenmue aneprmr orrpe,n:eneHo ca ,r:i:orrp:aHac51m: c]!aKTop 3a rrpc-
KOMepHa Ta TpeBO)KHOCT-ll pe3KHTe rrpoMeHH B HaCTpoemreTO. AKO II0,[(03HpaTe, qe TOBa c
rrpo6neM 3a Bae, eKcrrepHMeHTllpaliTe c emL\!llHHpaHeTO n/HJIH ce KOHCYJJTHpaliTe c KDa-
JIHcPHI(HpaH ,[(HeTOJIOr.
3a IIOBeqe nmpopMa1.(ll5I OTHOCHO rrpoBe;K,n:aHeTO Ha co6CTBeHH eJJllMlIHHpam:H TeCTO-
Be 3a xpaHHTeJJHH aneprHn BmKTe KHIIraTa ,,Dr. Mandell's Five-Day Allergy Relief System"
(IleT,r:i:HeBeH Kypc Ha ,r:i:-p MeH,IJ;bJJ 3a o6neKqanarre Ha aneprH5ITa" OT Maprnan MeH,n:bJI.

3a6eneJKKa: BorrpeKn qe aKI(eHTbT B T03il pa3,n:en 6ellle Bopxy xpaHnTeJJHHTe aneprm1,

H5IKOH xopa HMaT aneprHT{Hll CllMIITOMll Kb:\{ Bem:ecTBa OT OKOJIHaTa cpe,r:i:a, KaKTO opra·
HHqHn, TaKa n HeopraHHT{HH, KOeTo MO)Ke .na rrpe,r:i:n3BHKa pe,r:i:HI(a rr.cnxonornqecK~ cHMn·
TOMH 8KJl/Olf.UmeJZHO mpeBO:JICHOCm H naHUKa. Bpe,nHHTe Bem:ecTBa MoraT ,r:i:a BKJUOlfDaT
xpaHHTeJIHH KOHCepBaHTH, rrpnpo,neH ra3, CIIHTeTllT{Hll MaTepHaJJH, ,UOMaKHHCKH IIOlfHCT·
Bam:n rrperrapaTH II ,n:eTepreHTH, BbrneBo,n:<?po,n:a B cMora, oTpa6oreHHTe ra3oBe, crrpeiio-
BeTe cpemy HaceKOMII, IIJieceHHTe, rreqaTapcKOTO MaCTHJIO, ·KepoCHHa, TeprreHTHHa, KaT·
paHa IIJIH ac¢anTa, a3.6ecTa, neHTHTe 3a rrmner:uH MalllHHH, K03MeTHKaTa, qepBHJIOTO, cnu·
· panaTa, nrnMrroaHnTe, rrap¢10MnTe, o,n:eKOJIOHHTe n naKoBeTe 3a Koca, KaKTO n ,n:pynr. AKO
IIO,U03HpaTe, qe MO)Ke ,n:a CTe qyBCTBHTeJIHll :KbM H5IKOe OT Te3H Bem:ecTBa, 6IIXTe MOfJIH Jl 3
ce KOHcynTnpaTe c anepronor.

npoMeHeTe AHeTaTa c11 B nocoKa

Ha eereTapwaHCTBOTO
qeCTO ce OT6eJI513Ba, qe BereTapnaHI(HTe ca H5IKaK IIO-CIIOKOHH~ H 6e3rpH)KHll OT Meco·
. . 3
5l'AHHTe. Eu Morno ,r:i:a ce H3TnKHe, qe rro-ynernanHTe, rro,n:no)KeHH Ha rro-MaJibK cTpec x0P·'
. . fll
ca IIO-CKJIOHHH KbM BereTapnaHCTBO, HO BrreqaTJieHil5ITa MH OT MOH KJIHCHTH II mrcrnH5IT r..
OIIHT fOBOp5IT ,r:i:pyro. IlpOM5IHaTa B ,n:neTaTa B IlOCOKa Ha BereTapnaHCTBOTO orrpe,n:eneHO
MO)Ke ,n:a crroco6cTBa 3a IIO-CilOKOHHa Harnaca H IIO-MaJJKa CKJIOHHOCT KbM TpeBO'./I<HOCT·
L XPAHEHE 375

AKO CTe CBIIKHaJUI ,n:a 5!,IJ:eTe Meco, MJieqm1 rrpo,n:yKTII, CHpeHe II 5IHU:a, He e Heo6xo-
~HMO - II ,n:opII He e rrperropb~nueJIHO - ,n:a ce OTKa)KeTe OT 6CUttKU II3T0l{HIIU:H Ha )KHBO-
,i'aHCKII rrpoTeIIH. )J;opII caMo OTKa3bT OT qepBeHOTO Meco, irnrrpH.Mep, HJUI orpaHIIl{eHaTa
'* 9HcyMau:mr Ha KpaBe MJI5IKO (Ka To ce 3aMeCTII CbC coeBO mrn OpII30BO MJI5IKO) - MO)Ke ,n;a
L ' ~~lf~:i;i. bkaJKe 3a6eJie)KIIMO II ITOJie3HO Bb3,D:eHCTBIIe.
J •}.J'\!,';'- ' ' -
} ,.,.. , ~~-\ . KaK BereTapIIaHCTBOTO MO)Ke ,n:a Hacbpl{II CilOKOHCTBIIeTo? Ilo-paHO B Ta3H rnaBa CIIOMe-
' . ;i"~e, qe OCTaThU:IITe OT CTepoH,n:HH xopMOHH B qepBeHOTO Meco Morar ,n;a OKa)KaT Bb3,n:ei1:cT-
~f.d.'

:Ji~, rro,n:o6Ho Ha CTepOII)J.HIITe xopMOHH B caMOTO T5IJIO, aKTHBHpaHKH ecTeCTBemne 3all(HTH

L ,;P-~IIIY crpeca II IlOTHCKaHKII IIM)'HIITeTa. )J;pyra rrpHl{HHa o6aqe e, qe MeCOTO, )J;OMaIIIHIUe

'~Jm:.i:II, MJiel{HIITe rrpOH3Be,n:eHH5I, CIIpeHeTO II 5IHU:aTa - Hape;::i: c rrpO)J.YKTIITe OT paqmHIIpaHa
- ~ap H 6paurno - ca Bee KUCCJLUHOo6pa3yBaU{U xpaHII. Te3II xpaHII He ca 3a)J.bJI)KJITeJIHO KH~
L '~~~~HHII ITO CbCTaB, HO OCTaB5IT OCTaThl{Ha KIICeJIIIHa B T5IJIOTO cne,n; MeTa60JJII3HpaHeTO Cl! H
;paB5.IT caMOTO T5IJIO ITO-KHcemIHHO. ToBa MmKe ,n:a Cb3,D;a,n;e JJ:Ba TIIIIa rrpo6neMII.
tt_-,_ Ko2amo mRJLomo e no-KuceJLUHHo, epeMemo 3a npeMuHaeaHe Ha xpaHama npe3 xpa-
L ~CMU!lameAHUR mpaKm Mo:JICe oa ce yeeAUttU 00 mOtt!<ama, 8 KOJllnO BUmGMUHUme U
;':·· · .::

ifpepaAume He_ ce YC80Jl8am aoeKeamHO. Ta3H H36HpaTeJJHa Mana6cop6u:mr Ha BHTa-

L -~ ~mue - oco6eHO BIITaMHHIITe OT rpyrra B, BHTaMIIH c II MIIHepaJIHTe - MQ)Ke He3a6e-

R~~HMO ,n:a yBeJIIIl{H CTpeca Ha T5IJIOTO II B KpaliHa CMeTKa ,n:a )J;OBe,n;e ,n;o cna6a cpopMa Ha
/~~~?XpaHBaHe. B3IIMaHeTo Ha ,n:o6aBKII HeBIIHarII KOpHrHpa TOBa CbCT05IHIIe, aKO He CTe B
)i9'f05IHIIe a,n;eKBaTHO ,n:a fl! CMeJIIITe II YCBOIITe.
-~(JfoceJLUH006pa3y8aU{Wne XpGHU, oco6eHO Mecama, M02Gm Oa C'b30aOam Mema6o-
:.&.Hu ocmamo4u, Kaumo ca KOH2ecmueHu 3a mRAomo. ToBa e oco6eHo B5IpHo, aKo Beqe
~-:~~ _ c;rpec 11 He ere B CbCT05IHIIe rrpamrnHo ,n;a CMIIJiaTe 6eJJTb-Y:HHTe xpamL B pe3ynTaT ce
-~::9rnare ITO-OTrrycHaTII, yMopeHII II MQ)Ke ,n:a IIMaTe rrpo6neMH C'hC CJIY3Ta IIJIH CHHYCIITe.
::~~ap ,n:a e B5IpHO, qe Ta3H KOHreCTII5I He e TO'C{HO C'hll(OTO KaTO TpeBO)KHOCTTa, T5I orrpe:-
:~~;~~IO
'·?tr·t..··=. ~·
MO)Ke ,n:a yBeJIIIl{H crpeca 3a T5IJIOTO, KOeTO Ha CBOH pe,n; 3aCHJIBa Harrpe)KeHHeTO
; tpeBO)KHOCTTa. KoJIKOTO rro-MaJIKa e KOHrecnrnTa B T5IJ10TO BCJie,D;CTBIIe Ha KIICeJIHHO-
'!£;.. ,; , / _ ..__ •

.R~YBall(H xpaHH, TOJIKOBa rro-JieKH me ce qyBCTBaTe II II0-5ICeH ll(e e YMbT BH. ilMaHTe
.:~~~II.[( C'hll(O, qe MHOro Me,n:IIKaMeHTH IIMaT KIICeJIHHHa peaKU:II5I B T5IJ10TO H Morar ,n;a
0~~~,n:aT ,IJ:O C'hll(IITe I1p06JieMII KaTO KIICeJIIIH006pa3yBall(HTe xpaHII.
}~3.a .n:a rro,n:,n:'hp)KaTe rrpaBHJieH KHCeJIIIHHO-aJIKaJieH 6anaHC B T5IJ10TO CII, ,n;o6pe e ,n;a
~~NmTe KOHCyMau;mITa Ha KHcenirnoo6pa3yBall(H xpaHII - IIOBe-Y:eTO )KHBOTHHCKII xpaHII,
.•:vra II rrpo,n:yKTHTe OT paqmHIIpaHo 6paIIIHO - H ,n;a yBeJJlil.JHTe KOJIH't{eCTBOTO Ha an-
, ;:~ ~Te xpaHH B ,n;HeTaTa CH. Hali-II3BeCTHHTe anKaJIHH xpaHH ca BCII'C{KH 3eneHqyu;H, rroBe~
:R-.::I1JIO.[(OBe, OCBeH CJIIIBIITe, IlbJIH03bpHeHHTe KYJITYPII KaTO Kacp5IBH5I opII3, rrpocoio II
~~J~ II 6o60BHTe K'hJIHOBe. B II,n;eaJIHH5I cnyqa:H: OKOJIO 50 JJ:O 60 rrpou:eHTa OT KaJIOpHHTe
)U,I6Ba ,n:a H,D;BaT OT Te3H xpaHH, MaKap qe rrpe3 3HMaTa 6HXTe MOrJIII ,n:a 5!,D;eTe MaJJKO
~~,nco~ np_ou:eHT )KHBOTIIHCKH rrpoTeHH. lJpo6BaHTe ,n:a BKJJIDl.JIITe IIOBe-Y:e aJIKaJJHII xpa-
: )l~~~IIeTaTa CH H BmK!e ,n:anH me ce rroqyBcTBaTe rro-,n;o6pe .
 376 E,[(MbH,[( EOPH ,I(A CE CIIPABHM C TPEBO)[{HOCTTA H c/JOEHHTE
.J

,IJ;ocKopo MHoro ,r:r:IIeTOJI03H rrperropbqBaxa KoHcyMau:mna Ha rone~rn Kon11qecrua

CJIO)KHII BbrnexII,r:r:paTII (IIbJIH03bpHeHH xpaHH, MaKapoHemr 113,n:emrn, xmr6) - ,n:o 70 npo-
u:eHTa OT 061.I(IITe KaJIOpIIII. 11,r:r:e.HTa 6erne, qe rrpeKaneHO MHOfOTO Ma3HllHll B0,[(5IT ,[(O C'hp-
,[(Cl.JHOCb,I(OBH 3a6omrnaHH5I, a TBbp,Ue MHOfOTO rrpoTeHH - ,[(O rrpeKOl\1epHa KHCCJ1I1I-IHOCT H
TOKCHl.JHOCT B T5IJIOTO. CM5ITarne ce, qe li,[(CaJIHaTa ,[(HeTa ce CbCTOU OT 15 ,[(0 20 rrpou:enra
Ma3HI1HI1, 15 .r:r:o 20 rrpoI(eHTa rrpoTeirn H OCTaHaJIOTO - B'bfJICXH,Upanr.
· IIpe3 rrocne,r:r:HHTe H5IKOJIKO ro,[(HHH o6aqe ce ynenHqnxa ,r:i;oKa3arencrBara cperuy
H,IJ:e5ITa .r:r:a· ce KOHCYMHpar roneMH KOJilil.JCCTBa B'bfJICXH,[(paTH, oco6eHO caMOCT05ITCJ1-
. HO. OpraHH3M'bT II3IIOJI3Ba B'brJiexn,r:i;par11re 3a rrpoH3BO,[(CTBO Ha 2JZ10K0Ja - 3axapra, -,
I
K05ITO T5IJIOTO II M03'bKbT H3IIOJI3BaT Karo ropHBO. 3a ,r:i;a .rpaHcrroprnpa fJifOK033.Ta .no
KJieTKIITe, rraHKpeac'hT ceKperIIpa HHCYJIHH. KoHcyMaU:H5ITa Ha roneMn Kon11qecrBa Il'L·

rnexII,n:paTII 03Ha'l!aBa T5IJIOTO .r:r:a rrpOH3BCJK,Ua roJieMH KOJIHqecTBa IrncyJIHH, a TB'hpnc

MHOrOTO IIHCYJIIIH OI<a3Ba He6narorrpH5ITHO Bb3,I(CllCTBlle Bnpxy H5IKOH OT Hall-OCHOB·
HHTe xopMOHaJIHII II HeBpoeH,IJ:OKpllHHH CHCTCMH B T5IJ10TO, oco6eHO rrpocrarnaH,lJJIHll·
re ~ cepo~oHIIHa.

HaKparKo, KOHcyMaI(II5ITa Ha roneMH KonuqecrBa 3npHeHn 3aKycKH, xmr6, MaKapoHc1111

H3,IJ:eJII15I II ,D:OpII HHIIIeCTeTa KaTO 6eJIH5I Opll3, uapeBHU:aTa H Kaproqmre, MOJKe ,[(a IlOBHlllll
HHBaTa Ha HHCYJIHHa .r:r:o CTerreH .r:r:a rrpe,[(ll3BHKaT ,UHC6aJiaHC B .upynr OCHOBHH CllCTeMlf.
1
l
PerneHIIero He e .r:r:a eJIHMHHHpare cnmKHHTe Bbrnexn,r:i;par11, a .ua rn: Ha~raJIHTe nponop"
lfUOHaAHO Ha KOJIH'l!eCTBOTO Ha 6eJIT'hl.JHHHTe ll Ma3HllHllTC, KOllTO KOHcyr.rnpare, 6e3 da
yse.rzuitUme o6UJU1l 6pou Ha Ka.rzopuume 6 ouemama cu. Tarrn ,[(HeTaTa BU H5IMa .ua 6bJlC
TBbp,n:e 6oraTa Ha Ma3HHHH HJIH rrpoTeHH. BMeCTO TOBa II(C rrpO,[('bJIJKHTe .ua KOHCYMHprrrc
yMepeHO Ma3HI1HI1 II rrpoTeHH Kama C'bUJespeMeHHO HaMaJZume KOJll/llCCJl180mo Ha 8'b2.rlC·
xuopamume 808 6CJlKO xpaHeHe 8 no.rz3a Ha Ma3HUl-lUme u npomeuHa. OrrnrMaJIHaTa npo·
IIOpI(IUI MO)l(e .r:r:a frh,n:e 40 rrpOI(eHTa BbfJICXH,UpaTH, 30 npou:eHTa ripoTeirn ll 30 rrpoue1rr:1
Ma3HI1HI1.
B CBOJITa KHHra ,,The Zone" (3oHaTa) .r:r:-p EapH Cnbpc rrpe,[(cTaB5I BHyrnnrenHo 11 3•
cne,n:BaHe, KOeTO IIOTBbp)l(,[(aBa IIOJI3aTa OT HaMaJI5IBaHeTO Ha B'brJieXH,[(paTHTe B noma ll:1
rrpoTeHHa II Ma3HIIHJITe. MHoro xopa crro.r:r:en5IT, qe ce qyBcTBaT rro-,r:i;o6pe H HMaT nonel!C t

eHeprIUI, KoraTO yBeJIII'l!aT rrpoTeHHa B .II:HCTaTa CH 3a CMCTKa Ha B'brJiexn.upaTHTC. H5IKOJil\O j

MOH KJilleHTII 3a6eJI5I3axa, qe yBeJIHqaBaHeTO Ha rrporeirna 3a CMCTKa Ha BbrJieXH,UpaTIITC
B'hB BC5IKO xpaHeHe OKa3Ba 6narorrpll5ITeH ecpeKT Bnpxy TpeBmKHOCTTa 11 ,[(errpecmna. Too:t
331111
He e yqy,n:Bal.I(O, T'bll Ka TO rpeBO)l(HOCTTa l1 rrpoMeHHTe B HaCTpoemreTO qecTO ca CBnP
. . 0111·
c .r:r:eqmI(IIT Ha HeBpoTpaHCMHTepH, oco6eHo Ha ceporoHHHa. T5Inoro H5IMa KaK .ua np
J
se.r:r:e HeBpOTpaHCMIITepII (H oco6eHO cepoTOHHH) 6e3 IIOCT05IHHO Ha6aB5IHC Ha aMHHOJ\U-
}13
J
\
cemrnnTe, KOIITO ce H3BJIH'l!aT OT rrpoTeHHa. Bee e.r:r:Ho ,[(aJIH ere cnrnacmr c rro.uxo)la :
1
t

!1 ')
.u-p CH1>pc HJIII rrpe.r:r:rro'l!HTaTe .r:r:a crra3BaTe .r:r:neraTa 40:30:30, ropeII(o BH rrperropollBaM' ·
un:o
CH ocIIrypJIBaTe rrp0Te1rn (3a rrpe.r:r:rroqHTaHe rro.r:r: cpopMaTa Ha p116a, opramilfHO rrune '
5.IHI(a, rrpoTeHH Ha rrpax, Tocpy, TCMTie HJIH 6o6oBH H 3bpHeHll KYJITYPH) c BC5IKO xpaHel!C.
OT .r:r:pyra cTpaHa, cTpeMere ce rrporettH'bT ,[(a He rrpesnrnana 30 rrpou:eHTa or o6mnre nu
. 6 OJ MOIKe .nl
KaJIOpIIII - oco6eHO rro.r:r: cpopMaTa Ha MCCO, IlHJICillKO HJIH pn a - T'bll KaTO TOBa
HarrpaBII T5IJIOTO BII rrpeKOMepHO K~CeJIHHHO.
L. .,f;~ic

/£ IrtL fJJABA 15 XPAHEHE 377

L
f l I:{1;:
~~1I!~
:H:~::::o :~:~ll:Tc:,H:~r::::6::a~::::::T:::::: CblKane1rne
TIOBeqeTO CJiyqalI xpaHaTa B peCTOpaHTHTe, ,n:opH II Harr-,n:o6paTa, ocnryp51Ba TBop;::i;e MH0-
B

:·.1:,; ~~=:~~~=::~;~~~r~n?I~!~~:;:~:~~~~:~~;;H~::;~:0:£:~;:~:~~~=:~::
r-

'; ;i~i1'~~-;_ QIITHMaJIHO 3a 3,n:paBeTO.

~·~~~~'!i:: . J

.: EZ~;'.'.!F: A.Ko BH ce Hanara qecTo ,n:a ce xpam:ITe HaBoH, cne;::i;Baihe Te3H HacoKH:
[ -
r
l o 0T65IrnarrTe BcHqKH 3aBe,n:eHH5I 3a 6op3o xpaHeHe.
CJ
0 IlpH Bo3MO)l(HOCT ce xpaHeTe B pecTopaHTH 3a 3JJ;paBOCJIOBHO xpaHeHe, KOHTO lI3-
IIOJI3BaT U:5IJIOCTHH, 3a rrpe,n:rroqHTaHe eKonorHqHo LIHCTH xpaHn.

o AKo H51Ma pecTopaHTH 3a 3,n:paBOCJIOBHO xpaHeHe, OTHJJ;eTe B rropBorrnaceH pH6en

pecTopaHT H CH rropbqaiiTe rrp5IcHa pH6a, 3a rrpe;::i;rroqHTaHe BapeHa, 6e3 Maeno HJIH

! JJj~!, ~:~;~:6::a:~~!:e0p;a~a:Taa~:~~~~=e3::e~:~~=~K:~:i!~ nm1 opn3 nCbC 3enena

[~I! ~;~~::~:z:E~~Te:~~~;~;~::;:;:~~:~aKC:;:~~E!::Eu:~lli?~~E~:~~
0

HaTpHeB rnyTaMaT) - OBKYCHTeJI, KoM KOHTO MHOrO XOpa ca aneprHqHlI.

0 Ilo rrpaBIIJIO, KoraTo ce xpaHHTe HaB'bH, He 5DKTe IIOBeqe OT e;::i;Ha IIlITKa, e,n:Ha
6yqKa Maeno H CBe,n:eTe ):(0 MlIHlIMYM IIOp'bqBaHeTO Ha KpeM-CYIIH KaTO MH):(eHa
L
cyrra. Ilo,n:rrpaB51ll:Te caJiaTHTe caMO c ou:eT lI OJIHO HJIH HHCKOMaCJieH HTaJIHaH-
CKH coc. IIpH,[(bp)l(aihe ce K'bM rrpOCTHTe OpJJ;bOBpH KaTO IIHJiellIKO HJIH 65rna
pH6a 6e3 COCOBe H TOIIHHrlI. IlpH Bb3MO)I(HOCT OT65Irnai1Te 6oranne Ha Ma3-
HHHH ,[(ecepTH. He ce Kone6aihe ;::i;a rroMOJIHTe cepBHThopKaTa 3a rroMoiu:, 3a ,[(a
6'h,[(e rrpnroTBeHa xpaHaTa crrope,n: rrpe,n:rroqHTaHH5ITa BH. HayqeTe ce ,n:a ce Ha-
cJia)l(,n:aBaTe Ha.BKyca Ha rrpocnITe xpaHH. III:e ycTaHOBHTe, qe TOBa e rro-necHo n
rrpH51THO, CJie,[( KaTo lI3BeCTHO BpeMe OT65IrBaTe Te)I(KHTe, 6oraTH Ha Ma3HlIHH H
Ha 3axap xpaHH.

. ,[(oKaTO o6MHCJI51Te BCWIKII HaCOKH 3a rro,n;o6p5IBaHe Ha xpaHeHeTO CH, IIOMHeTe, -qe

/ ~e e Heo6xo,n:HMO ,n:a rH Bb3IIpReMaTe BCHLIKH HaBe,n:Ho)I(. IIperropbLIBaM BH ,n;a 3arroLIHeTe
h:.~aro HaMaJIHTe KocpeHHa If 3axapTa, KOeTO iu:e HMa Haii-rrp5IKO Bb3JJ;eHCTBHe Bbpxy Ha-
~h: :rvran51BaHeTo Ha Y513BHMOCTTa BH 3a cTpeca H TpeBO)I(HOCTTa. Cne,n: To Ba rrpou:e,n:HpaifTe
<.,:;, · ·· c
?;;5oc COOCTBeHOTO CH TeMIIO B YCbB'bpllleHCTBaHeTO Ha )J;HeTaTa CH. Haii-Bep05ITHO e ,n;a
;~~: . iaoop:>FCume rrpOM51Ha B ,[(HeTaTa, aKO CTe peUIHJIH, qe HaHCTHHa 51 UCKame - BMeCTO ,n;a
\ ce HacirnBaTe.
 -:i~:£1'1 I
·"- t

378 E,[(MbH,[( EOPH /{A CE CllPABJJM C TPEBOJKHOCTTA H c/JOEHHTE

06o6~eH!lle: xpaHMJTe.n1H1V1 C'bBeTH 3a HaMa1uuJcUie

Ha CTpeca/TpeBO>KHOCTI'a

Cnru:o Karo ocraHanara 1rncpopMa11:i15I B ra3H rnaBa, cJie,amne HacoKH ca rrperropbY:II-

resrnn, a He 3a.IJ:bJDKHTeJIHH. Pa3pa6onrn CbM rn B pe3yJITaT Ha rrpoqereHOTO B o6nacTTa Ha
xpaHeHeTO H CJie,[( H5IKOJIKO ro,n:HHH JIHqHo eKcrrepHMeHTHpaHe CbC co6CTBeHaTa MH .n:rrera.
U:enTa HM Hee 3a 3aMecrH 33,[(bJI6oqeHaTa ou:eHKa Ha ,n:neTaTa BM, rrperropbKHTe n xpaHrrren-
HliH IIJiaH, pa3pa6oreH OT KOMIIeTeHTeH .D:HCTOJIOr. BnrrpeKll qe BCHqKH HaCOKH ca Ba)I<HH, Te 1
Ca lI36poeHH ITO pe,na Ha l1p51KaTa HM 3HaqHMOCT 3a HaMaJI51BaHeTO Ha rpeBO)l<HOCTTa. .

1. Bn3MO)l(HO Hail-frop30 eJIHMHHHpailTe CTHMyJiaHTHTe H rrpe,n:H3BHKBaru:ure CTpec 1

Beru:ecrna, OIIHCaHH B IIbpBH5I pa3,n;eJI Ha Ta3H rnaBa - KocpeHH, HHKOTHH, ;J.pyrn
CTHMyJiaHTH, COJI (,n;o C,[(llH rpaM llJIH e,n;Ha qaeHa Jib)KHqKa Ha ,n:eH) H KOHCepBaHTH.
(EJIHMHHHpaHeTo Ha KocpeuHa H HHKOTHHa e Hail-Ba)l<HO 3a ITOHJDKaBaHe Ha rpeBQ)K-
HOCTTa.)
l
2. EJIHMHHHpailre HJIH orpaHHqeTe ,n;o MHHHMYM KOHcyMaU:H51Ta Ha pacpHHHpaHa 3axap,
· Kacp51Ba Jaxap, Me,n:, 3axapo3a, ,n:eKcTp03a u ,n;pyrH rro,acJia,n:ttTemr KaTo u:apeBWIHHR
cHpo!1, u:apeBuqHuTe rro,n;cJia,[(HTeJIH H cppyKT03aTa. 3aMeHeTe ,n:ecepTHTe, Cb.IJ:bp)Ka-
ID:HTe 3axap HarrnTKH H CJia,IJ;KHTe 3aKyCKH c rrpeCHH IlJIO,[(OBe H HeCb.IJ:bp)Karu:H 3axap
HailHTKH·. OrpaHuqeTe KOHCyMaU:H5ITa Ha aJIKOXOJI, TbH KaTO T5IJIOTO BH rrpeo6pa3yBa
aJIKoxona B 3axap.

3. OrpaHHqere HJIH eJIHMHHHpa:H:Te, ,n;OKOJIKOTO e Bb3MmKHO, paqmmrpaHHTe H rrpepa-

6oreHH xpaHH OT ,n:neTaTa cn. 3aMeHeTe ru c u:enn u rrpecHH xpamr (3a rrpe,n:rrol.nna-
He eKOJIOn1qHo qncTH).

4. EJIHMHHHpailTe HJIH orpaHuqeTe ,n;o MHHHMYM BCHqKH xpaHH, KbM KOHTO ycraHo-
BHTe, qe CTe aneprHqm1. 06npHeTe oco6eHO BHHMaHHe KaK ce qyBCTBaTe, KOraTO
eJIHMllHHpaTe IlllICHllqHHTe H/HJIH MJieqHHTe rrpo,n;yKTll OT ,n:HeTaTa CH.

5. OrpaHuqere KOHC)TMaU:U.5ITa Ha qepBeHO Meco, KaKTO ·u mi ,Il;OMaIIIHH ITTHU:H, Cb,JJ.bp-

)l(aru:n CTepOH.IJ:HH xopMOHll H ,n;pyrrr XHMllKaJIH. 3aMeHeTe rH c eKOJIOrrrqHO quern
,n;oMaIIIHH IITHU:H Hjnnn :rviopcKa xpaHa (rrperropbqnaM pn6u KaTo KaM6ana, cboMra,
rrarpOCOMJC, MOpCKH e3HK, IIbCTbpBa ll KaJIKaH). 0T65Irna:H:Te roJieMHTe MOpCKH pn6II
Karo pu6a-Meq, MapJIHH ll pH6a-TOH, KOHTO Cb.IJ:bp)l(aT BHCOKH HHBa Ha )l(HBaK.

6. YBeJIRqere KoHcyMaU:H51Ta Ha qm6pu KaTo H,n;ere rr-i>JIH03bpHeHH xpaHH, rpHUH H

cypoBH 3eJieHqyu:n. (llMaiiTe rrpe,n;nn,n; o6aqe, qe rrpeKoMepHaTa KOHcyMa1.(H5I Ha qm-
6pu MO)l(e ,n:a rrpe,n:H3BHKa ra3oBe H rro,n;yBaHe n ,n;a HaMaJIH crroco6HocrTa Ha rnnoTO
,n:a ycB051Ba rrpoTeHHa.)

7. IlHHTe IIOHe oceM qaIIIH 6yTHJIHpaHa ll3BOpHa BO,IJ;a llJill rrpeqncTeHa Bo,n;a ,n:HeBH_O.

8. YBennqere rrpHeMa Ha cypoBtt rrpecHtt 3eJieHqyu:H. qy,n;ecHa H,Ue51 e BceKn ,n:eH ,lJ.'1
H,UeTe canara OT pa3JrnqHn 3eneH:qyu:u. BceKH,n:HeBHO BKmoqBaihe no e,n:HH rrpeceH
(He 3aMpa3eH HJIH KOHCepBHpaH) 3eJieHqyK B ,[(lleTaTa CH.

J
 fJIABA 15 XPAHEHE 379

9.
L IlpH BC5IKa B'b3:\!0)KHOCT Kyrrynaihe eKOJIOrIP1HO tfHCTH rrpo,nyKTH.

10. OrpaHwieTe )KHBOTHHCKine Ma3HHHH n C1>,I(1>p)KaIIJ;HTe xoJiecTepoII xpaHH Ka To qep-

BeHoTo Meco, Jipe6omrnTe, COKa OT MCCOTO, CHpeHaTa, MaCJIOTO, 5IH1(aTa, Ill>JIHO-
L
MacneHOTO MJISIKO H MOpCKHTe )KHBOTHll c qepyrrKH ,n:o He IIOBeqe OT 30 rrpo1(eHTa
OT KanopHHTe CH. 0T6Jirnai1Te rromrneHaCHTeHH 3CJICH1IYKOBII Ma3HIIHH, KOIITO ce
H3I10JI3BaT 3a fOTBeHe II 3a rro,n:rrpaBJIHeTO Ha cananI, Karo CJI'bHtfOfJIC,D:OBOTO OJIHO,
macppaHa, coeBOTO, 1(apeBHqHoT.O H cycaMOBOTO OJIHO. 3a rrpe,n:rrotIHTaHe ca MOHO-

l HeHacnTeHHTe Ma3HUHH KaTO HepacpHHHpaHHJI 3eXTHH nm eKCTpa Bnp,D::>KHH.

YBennqeTe KOHCyMa1(I15ITa Ha OMera-3 MaCTHH KHCCJIHHH - Te HMaT rrpOTHBOB1>3ITa-

JIHTeJieH H aHTrr,o;errpec1rneH ecpeKT. OMera-3 HMa B neHeHoTo ceMe, opex1ne, rrpJic-
HaTa CbOMra I1 cap,n:HHIITe. bHXTe MOfJIH ,I(a ITHeTe ll Karrcynn c pII6eHO Maeno - 1000
,n:o 2000 Mr ,D:HeBHO .
0T65Irnai1Te HaII'bJIHO xpaHUTe, KOHTO C'b,I('bp)KaT rpaHc-MaCTHH KHCeJIHHH (HMa rII
B JJ:'bJI60KO 3aMpa3eHHTe xpaHH, tfHIICa, MaHOHe3aTa, MaprapHHa H BCifqKH rrpepa6o-
TeHH xpaHU, KOHTO C'b,D:'bp)KaT qacn1qHo XH,I(pHpaHH Ma3HHHH .)

11. 3a ,n:a rI36erHeTe rrpeKoMepHo Ha,n:,n:anaHe Ha rerJio, KOHcyMnpailre caMo TOJIKOBa

eHeprn5I (Kanopnu), KOJIKOTo H3pa3xo,n:BaTe. HaManere rrpneMa Ha KanopHH H yBe-
nnqere aepo6mne yrrpmrrneHHJI, a1<0 Beqe ere c Ha,nHopMeHo rerno.

12. I fa6IIpai1Te xpamr OT qeyupnre ocHOBHH xpaHHTeJIHH rpyrrn: 1) rrno,n:oBe H 3enenqy-

1(II ( 4 .n:o 5 rrpne.Ma ,IlHCBHO ), 2) I11>JIH03'bpHemI xpaHH, BKJIIOqHTCJIHO I11>JIH031>pHeH
OpH3, 3'bpHeHII Baprrna u II1>JIH03'bpHeH xmr6 (2 ,I(O 3 rrpHeMa JJ:HCBHO ), 3) )KHBOTHH-
CKH rrpoTeirn c aK1(CHT B'bpxy eKOJIOflltfHO tfHCTHTe ,I(OMallIHH IITH1(H, MOpCKII xpam~
H 5IH1(a HJIH BapnBa, aKO CTe BererapHaHeu; (2 ,I(O 3 rrpHeMa ,IlHCBHO) H 4) MJieqHll
rrpo,n:yKTH c aKueHT Bopxy HIICKOMacJieHHTe HJUI o6e3MacneHH rrpo,n:yKTll (1 HJIII 2
rrpIIeMa Ha ,n:eH). AKo cTe qyBCTBH:TeJIHH KbM KpaBeTo MJIJIKO, rrpo6Baihe .n:a ro 3a-
Mecrure C'bc coeBo HJIII opII30BO. ,[(IIerara BM rp5I6Ba ,cia aK1(eHTIIpa Bopxy rrnpmne
,n:Be KareropHH H yMepeHII KOJIIItrecrBa OT BTOpIITe ,n:Be rpyrrH. Karo 1(JIJIO e ,n:o6pa
n,n:eJI ,n:a npoMeHnTe ,IlHeTaTa CH B TIOCOKa Ha BererapIIaHCTBOTO H ,n:a 3arnpfo1Te
rrpeKoMepHaTa KOHcyMa1(IIJI Ha :>KHBOTHHCKH xpaHH. Co11(eBpeMeHHO Tp5I6Ba .n:a yBe-
JIIItrHTe npneMa Ha rrpoTeIIH 3a CMeTKa Ha B'brJICXH,I(paTIITe. IlpoTeHH'bT Tp5I6Ba ,I(a
C1>CTaBJI5IBa rrpn6mBHTeJIHO 30 rrpou:eHTa OT xpaHaTa Bll, Ma3HllHHTe - 30 rrp01(CHTa
(HJill IIO-MaJIKO, aKo xonecrepOJil>T BH e Ha,[( 220), a CJIQ)KHIITe B'bfJICXH,n:paTH - OKO-
JIO 40 rrpo1(eHra.

' il3TIOJI3BaHTe /(HeBHUKQ HQ xpaHeHemo Ha CJie,I(Baru;aTa CTpaHH1(a, 3a ,n:a cne,n:IITe KaK-

f,BO
!",.· .
5!,IleTe B rrpO,D:bJI)Kemre Ha IIOHe Tpll ,IlHH. Ilo KaKbB HatIHH foIXTe MOfJill ,n:a rro,n:o6pHTe
~. xpaHnreJIHHTe CH HaBHIJ.H? KaKBO HancrnHa 6HXTe IICKaJIII .n:a rrpoMeHHTe rrpe3 cne,n:Ba11(HJI
i·.Meceu:?
!:· .·
."f ·"
 380 E,[J;M'bH,[( BOPH ,l(A CE CIIPABHM C TPEBO/J\HOCTTA H c/JOElfHTE

J(HeBHUK Ha xpaHeHemo

I1ncTpy1n1Jn1: :VfarroJI3Baihe cJie,IJ.HaTa Ta6mru:a, 3a ,IJ.a ou:emrnaTe xpamnenmne cu Ha-

BI1J.~H B rrpo,rrhJI)!(eHHe Ha TpH .[(HH. Haii-cepno3HO MO)KeTe ,IJ.a yc'hBbprneHCTBaTe o6nacn1-
Te, B KOHTO cpe.n:HaTa BH ,[(HeBHa KOHCyMaI(H5I ce OTKJIOH5IBa HaH-CH.:lHO OT H,IJ.eaJIHaTa ,IlJie-
Ta. HarrpaBeTe KOIIH5I Ha Ta6Jrnu:aTa, 3a .na MO)l<eTe ,IJ.a cne,IJ.nTe ,rnreraTa CH B rrpo.n'bJI)!(em1e
Ha e,r:i:Ha HJIH ,[(Be CC,[(MilI(H.

1
B rrpOJtI>JDKem1e Ha Tpli ,[(HH CJie,[(eTe KOJIKO npHeMa HMaTe OT BC5.1Ka xpamITeJIHa KaTeropmr.
B'hB BC5IKa KaTeropmI p33JJ:eJieTe o6Il(HSI 6poif ua npHeMHTe Ha 3, 3a .n.a nonyquTe cpe.n.HaTa
,IJ;HeBHa KOHC)'Mal(HJI 3a rrepHO,IJ;a. CpaBHeTe .n.HeTaTa CH c H.n.eaJiHaTa.

Cpe.n.Ho H.n.eanen
CeJUvIBIJ:a: _ _ ,aeH 1 ,aeH 2
nptteMa 6poif nptt-
(Aani) npHeMH npHeMH
Ha .n.eH eMH Ha .[(CH

K o<Pe1rn
IlpHeM = 1 11arna Kacf>e UJIH qe-
0
peH 11aii :m rn 6e3anKoxonHa ua-
nHTKa c Ko¢e1rn

CJia.UKHIDH -,
IIpneM = 1 IIIOKOJiaJJ:OB .n:ecepT, 0 I

1 nap11e naif, 1 CJia,[.(OJie,n;

A.rlKOXOJI
IIpneM = 1 6Hpa, 1 qarna BHHO 0 ,D;O 1
HJIH KOl\."Teifn

3eJieHqyn:n H IIJIOJ:(one IIpHeM =

I 11arna 3eneH ¢acy.IT, 1 5I6'hJIKa, 1 5
nopTOKaJI, cpeJJ:eH KapTo<P

Il'bJIH03npHeH xm16 H 3_npHeHH

3aKyCKH 2 )J.O 3
fipHeM = 1 cf>HJIH5I XJI5I6, 1 '1HHH5I
3'bpHeHa 3aKyCKa

Mm1Ko, cttpeHe, KHCeJio MJIHKO

IlpHeM . 1 -ciarna MJIJIKO, I cpe,IJ;-
HO rrap11e cHpeHe _

, M eco, .QoMamHH IITHI(H, pH6a,

n:B:ua, 6o6onH KYJITYPH n H.UKH
IlpHeM = I 00 rp HeT.ri'hcTo Meco
HJIH pH6a, 2 Hifua, I q:Yiffii5I Ba-
peH 606, I KynH11Ka JIAKH
 XPAHEHE 381

.'"-.
I' • ~"

.}:~ . · BumaMuHu om 2pynama B* u eumaMuH C

':it IllnpOKO ll3BeCTHO e, qe B MOMeHTll Ha CTpec TllflOTO Bll frhp30 n3qeprrBa 3arracnTe OT
··j}/bnraMHHHTe OT rpyrra B H BHTaMHH C. A3 rrperropo11BaM Ha BCHLIKH MOH KJrneHTH BceKH-

:~
<~;\;:,UHeBHO
t~~?i:·
_.:, . .
,n:a B3HMaT BHTaMUH B-KOMTIJieKC c BHCOKa rrorem~mI
-
H BHCOKa ).:(03a BIITaMHH
'"' .
c.
; .J:it:. 1vfH9ro
'i -- ~:~;.~ -··--·-.. .
OT DIX ycTaHOB5IBaT, -q:e TOBa 0Ka3Ba 3HaqnreJ1HO
.
B'h3).:(CHCTBHe B'hpxy HHBOTO Ha
{ ~;:~{Zfai:eprIDITa HM H ycroliqHBOCTTa HM Ha crpeca. BnraMHHHTe OT rpyrra B ca Heo6xo,n:HMH
: ):t~· 3a IIO,L(,L('bp)I<aHeTO Ha rrpaBHJIHOTO cPYHKU:HOHHpaHe Ha HepBHaTa CHCTeMa. ,[(e¢HU:HTHTe,
;, .:~~"·':'oco6eHo Ha BHTaMHH Bl, B2, B6 H B12, Morar .[(a JJ:OBe).:(aT JJ:O rpeBmr<Hocr, pa3JJ:pa3HHTen-
~· · x~1~:~~0CT, 6e3IIOKOHCTBO, yMopa H ,n:opH eMOU:HOHaJJHa HecrafornHOCT. Hail-).:(o6pe e .[(a B3HMa-
:· )~~£.:'re BCWIKHTe C).:(HHa).:(eCeT BHTaMHHa OT rpyrra B e).:(HOBpeMeHHO ITO.[( cpopMaTa Ha BHTaMHH
;~ ~~~-.~-KOMTIJieKc, Tbll Karo Te ,IJ.eHCTBaT 3ae).:(HO. ,[(o6pe H3BeCTHO e, -qe BHTaMHH c yKperrna
:· -~~t£~~fYHHaTa CHCTeMa H ycKOp5IBa B'b3CTaHOB5IBaHeTO OT HHcPeKU:HH, 6onecnI H HapaH5IBamrn.
f ·~Ji~(Jio-MaJIKO H3BeCTeH e cpaKTbT, ire BHTaMHH c yKperrBa Ha).:(6o6petIHHTe )KJ1e3H, 1.!HeTO rrpa-
l- - --~~~-~ - '
; :}J~[i; B'rvrno cPYHKD,HOHHpaHe e Heo6xo).:(HMO, 3a .[(a MO)KeTe .na ce crrpaB..srTe enc crpeca. BHTaMHH
; :~1~\r Bs (rraHTOTeHOBa KHcenm-rn) cnru:o yKperrBa Ha.n6o6peqHHTe )KJie3H H MHoro xopa ycrauo-
i :~~¥.f-Z~siBaT, ire TOH e IIOIIe3eH 3a CIIpaB5IHeTO C rrpeKOMepHH5I CTpec. (ilpH MH03HHa BHCOKaTa
i:·:~}fu~f 03a - 1000 Mr - BHTaMHH B5 HM a ycrroK05IBaruo ),:(eHCTBHe.)
;' 31{~I'/: .· Bb3 OCHOBa Ha JIHqHH5I MH OIIHT H pa6oraTa c KJJHeHTH 6Hx BH rrperrop'b11an .[(a rrpo6-
~- : ~1~.'~8.Te .[(a B3HMare peJJ:OBHo B-KoMrrneKc H BHTaMHH C B cne).:(HHTe JJ:03H:

i ~-- •• e B-KoMrrneKc: 50 .D:O 100 Mr OT BCll'IKHTe e).(nHa.D:eceT B BHTaMHHa Be.D:HbJK .D:HeBHO

;' ,. (,IJ.Ba IIbTH ,IJ.HeBHO npH CHJieH CTpec)

;:{~;· : ~- s BHTaMHH C: 1000 Mr c nocreneHHO ocBo6o)KJJ:aBaHe .[(Ba II'hTH ·.[(Hemm (y,n:Boll:Te JJ:0-
3aTa npH CHJieH crpec). 3a npe,IJ.TI01IHTaHe e BHTaMHH c B KOM6HHaD,H.5I c 6Hocpna-
BOHOH).:(H.

· KoraTo rrpe)KHB5IBaTe Heo6H11aeH cTpec e .no6pa H.[(e5I .[(a B3HMaTe H JJ:OII'hJIHHTenHo B5

~aHTOTeHOBa KHCeJIHHa). Mo>Ke ,n:a ca BH Heo6XO).:(HMH .[(0 1000 Mr c rrocrerreHHO OCBo6o>K-
. ~~ ·-

.aB aHe, 3a .[(a CMeKLIHTe Bb3,L(eHCTBHeTO Ha rpeBO)KHOCTTa H crpeca.

~\\'.' . MOJI5I, HMaHTe npe).:(BH,L(, lie He e Bb3MQ)KHO .[(a rrpe).:(03HpaTe BHTaMHHHTe OT rpyrra
~-; nil KaTo Te ca BOJJ:opa3TBOpHMH. E,IJ.HHCTBeHoro H3KJJIOireHHe e BHTaMHH B6. Ba>KHO e
~~; He npeBHIIIaBaTe
''C'~ t" -
100 Mr ,n;HeBHO, aKo B3HMare B6 rrpOJJ:'hJJ)KHTenHo. BpeMe. (Ilo-BHCOKH
', . 03II BHTaMHH B6 Morar .[(a ce B3HMaT KpaTKO BpeMe 3a o6neKqaBaHe Ha rrpe).:(MeHCTpyan-
;~~..s_r CHH).:(pOM.) BHCOKHTe ,IJ.HeBHH ,IJ.03H BHTaMHH c o6HKHOBeHO ca 6e3o6H).:(HH H ca ,IJ.o6pa
:Jrn:rna cper.n:y HHcPeKu,HH H HaCTHHKH. Ho rrpOJJ:bJJ)KHTeJJHH5IT rrpHeM Ha JJ:HeBHH ,n:o3H,
~~ .
';,:P€BUUW6GUJU 8000 M2, ,e CBbp3BaH CbC CTOMaIIIHH orrnaKBaHH H ).:(OpH c o6pa3yBaHeTO Ha
·~~ifbHH B 6n6peu,HTe IIpH H5IKOll xopa. ' .

·* B1nar..rnmne OT rpyna B BKJIIO~rnaT: nrnMHH (Bl), pH6ocpnaBHH (B2), HHarvrn HJIH HHau;HHaMH.U (B3),
naHTOTeHOBa KHCemui:a (B5), mipH,UOKCHH (B6), 6HOTHH, cponHeBa KHCeJIHHa, xomrn, HH03HTOJI, u;Ha-
HOK06anaMHH (B 12) H PABA (rrapaaMirno6ett30eBa KHCemrna).
 ~· .• .,

382 E)::(MbH)::( EOPH /{A CE CIIPABHM C TPEBOJJ{HOCTTA H <POEH1JJ'f J

Ba)KHO e ,n:a B3HMaTe BHTaMHHIITe OT rpyrra B, BHTaMHH C H ,n:pyrHTe BHTa~·1IHm c
xpa1-w. 3a pa3rpa)K,LLaHeTo II ycB05IBaHeTo Ha BHTaMHHHTe ca Heo6xo,n:HMH CTOMaurnara
KHcemrna rr eH3UMH, rrpOH3Be)K,n:aHH rrpH CMHJiaHeTO Ha xpaHaTa. He B3HMa:ihe BHTar..u1-
Hll Ha rrpa3eH CTOMax ( c ll3KJIIOqeHHe Ha aMHHOKHCeJJHHHTe, KaKTO rrocotrnaMe rro-.uony),
BHTaMHmne rro,n: cpopMara Ha KarrcynH nep05ITHO ce B'b3rrpueMaT rro-,n:o6pe OT CTOJ\rnxa n
cpaBHem1e c Ta6neTHaTa cpopMa. -..

KaJZ4uu

lliupoKO H3BeCTHO e, qe KaJ1IJ;lI5IT MmKe ,[(a ,[(eHCTBa KaTO TpaHKBHJiaHT, Tbll Karo Hi\!;\
ycrroK05IBam ecpeKT B'bpxy HepBHaTa ClICTeMa. 3ae,n:HO c HeBpOTpaHCMHTepHTe KaJlUllHT
yqacTBa B rrpoI(eca Ha rrpe,[(aBaHe Ha HepBHHTe cHrHaJIII rrpe3 CHHarrca Me)KJJ:Y Hepnmnc l
KJieTKH. HaMaJI5IBaHeTo Ha KaJII(H5I 1\10>Ke ,n:a ,[(OBe,[(e ,I(O cBp'bXaKTHBHOCT Ha HepBHHTe KJICT·
KH, KOeTo MO)Ke ,n:a e e,n:Ha OT OCHOBOIIOJiararn:HTe cpH3lIOJIOfHqHH rrpHqlIHlI 3a TpeBO)KHOCT·
Ta. Ba)KHO e ,n:a cu ocuryp5IBaTe rroHe 1000 Mr KaJII.J;HH Ha ,[(eH - HJIH qpe3 6oraTH Ha Kamu1ll
xpaHu KaTO MJieqmI rrpo,n:yKTH, 5IHU:a H JIHCTHH 3eJieHqy:QH, lIJIH KaTO B3HMaTe KaJIUHClll!
,n:o6aBKH (xenaTuTe ca 3a rrpe,n:rroq1naHe. rrpe,[( Kanu:HeBHJI Kap6oHaT). AKo B3HMaTe Ka.:1·
I(HeBa ,n:o6aBKa, HerrpeMeHHO 5I rrpHeMaHTe B KOM6HHa:QH5I c MarHe3HH, T'bH KaTO Te3H JUJa
MHHepana B3aHMHO ce 6anaHCHpaT H pa60T5IT B TaH,I(eM. IlpH H5IKOH xopa MarHe3H5IT OK~U·
Ba oTrrycKam ecpeKT KaTo T03H Ha KaJIU:HJI. B ,[(o6aBKaTa C'hOTHomem1eTo Me)KJJ:Y Kanu1rn 11
MarHe3H5I Tp5I6Ba ,n:a 61>,n:e ,[(Be K'hM e)J)-IO HJIH e,[(HO K'hM e,n:Ho. Mo)KeTe ,z:i:a B3HMaTe K~no
ecTeCTBeH TpaHKBirnai-IT H TeqeH KaJIU:HH-MarHe3HH - rrpo,n:aBaT ro B ITOBeqeTO Mara3Jlllll
3a 3,n:paBOCJIOBHH xpaHH.

3a6eneanrn: Enxre MODIH ,n:a rroMOJIHTe ,[(HeTonora HJIH neKapH CH ,z:i:a BH Hanpa1111
KOCMeH aHaJUI3, aKO ce rrpHTeCI-rnBaTe 3a ,z:i:ecpm.J;HT Ha Kan:QHH HJIH ,z:i:pyrH MHHepam:1. l.JpC)
KOCMeHH5I aHaJIH3 ce ycTaHOBJIBaT ):(eqmu:Hnr Ha ronHM 6poli pa3nwrnu MHHepa;m. ,Uc(lJlt<
U:HT'bT Ha H5IKOH MHHepanH roBopn 3a orrpe,[(eneHH 3a6onJIBaHHJI. HarrpHMep, aKo .HMnTc
TB'bp,n:e M3.J1KO xpoM, TOBa CBH,[(eTeJICTBa 3a rrpo6neM B MeTa6on11:3Ma Ha B'brJiexH,rwart!TC
II eneHTyarrHa xHrrornHKeMHJI. TB'bp):(e Ma.JIKOTO Ko6anr roBopH 3a B'b3MmKeH ,z:i:eqrnuHT na
BHTaMHH Bl 2. I13CJie,n:BaHeTO MO)Ke CbW:O ,[(a OTKpHe HaTpyrrBaHHJI Ha TOKCHqHH MeTnJlll
KaTo anyMHHHH, OJIOBO lIJIH )KHBaK B T5IJIOTO BH. YcraHOBeHa e Bpb3Ka Me)K,z:i:y BHCOKJITC
HHBa Ha )KiiBaK II TpeBO)KHOCTTa.

YcnoKoRBaUfu 6uJZKU
"1·
. bHJIKHTe ce . H3IIOJI3BaT OT XlIJI5IJJ:ll ro,n:HHH Ka TO ycrrOK05IBalI(O II OTrrycKaIUO c P
. (;,
CTBO. MaKap o6HKHOBeHO ,n:a He ca TOJ1KOBa CHJIHH ( c ll3KJrIOqeHHe Ha KaBaTa) Ka TO or·
·
rrycKaHHTe c peu:erna TpaHKBHnaHTH, HarrpuMep
X anax HJIH Kl onopm, . Te rroqTnTX 851 ·MaT
· ·no·
CTpaH11qmr ,n:errCTBirn: II He BO,IJ;5IT ,[(0 rrpHCTpaCTJIBaHe. MHoro xopa HMaT TIOJI3a OT ~
· 1 or
Tpe6aTa Ha 6HJIKH rrpII neKa ,[(O cpe,[(Ha TpeBO)KHOCT. KmreHTHTe MH ca Hali-,n:oBoJJHI
CJie,IJ;HHTe 6IrnKH.
 · ~l~J;
...
'~'.~iAfJIABA 15 XPAHEHE 383

' ,·~}f~· Kaea : 6wn1<a c 0Tnyc1<all!O AeHcrmie OT Twxoo1<eaHCKMTe ocrpoew

d
·~ i~)~~g;_ KaBaTa (H1u1 KaBa-KaBa) e ecTecTBeH TpaHKBHJiaHT H rrpe3 rrocne,n:HHTe ro;::I:HHH cTaHa oco-
'.~(&'eHo rrorryIDipHa B Coe.IJ.HHeHHTe II(aTH. Crrope,n: IDIKoJIKo MOHKJrneHTH, T5.I e cbc Cbll(O TonKo-
If-

· :·?::'.~'a:· cHJIHO ycrroKOJIBarno ,n:eiicTBHe KaTo Xanax. KaBaTa (Maeropiper excelsum) pacTe Ha IO)f(-
I3
:#lire THXooKeaHCKH ocrpoBH. IIonHHe3HMI(HTe 5I H3TIOJI3BaT OT BeKOBe KaKTO n pHTJaJIHTe CH,
ft~Ka H KaTo ycrroKOJIBarno cpe;::i:cTBo. B ManKH ;::i:o3H rrpe;::i:H3BIIKBa ycernaHe 3a 6narorronyqHe, a
··:'roneMH MO)Ke ;::i:a rropom1 JieTaprH5.1, CbHJIHBOCT H ;::i:a OTrrycHe MJCKYJIHOTO Harrpe)KCHHe.
~t~K-. B eBporreiicKHTe CTpaHH Ka To repMamrn ll IllBeMI(apmI KaBaTa e 0,[(06peHa 3a ne11em1e
::~· .6e3CbHHe H TpeBO)KHOCT. OT MaJIKOTO HarrpaBemr H3cne;::i:Bamrn: cTaBa 5.ICHO, qe KaBaTa
ra ,:.B
i .:<
.CbCT05IHHe ;::i:a HaMaJIH aKTHBHOCTTa Ha JIHM6HqHaTa CHCTeMa, oco6eHO Ha aMHr;::i:a-
)ira - M03bqHH5! :ueHTbp, CBbp3aH c TpeBO)KHOCTTa (BmK Dzaea 2). 3acera He ca H3BecTHH
.qpµpo6HHTe HeBpOcpH3HOJIOffflIHH ecpeKTH Ha KaBaTa.
:'~·~·•. OcHOBHOTO rrpe,n:HMCTBO Ha Ta3H 6HnKa rrpe;::i: rpaHKBIIJiaHTII Karo Xanax HJIH Klonopin
:H~e He BO)J.ll )J.0 rrpHCTpaCT5!BaHe.
-
: I!
1•·
~~~rorrpH5ITHO Bb3)J.eHCTBHe Bbpxy
rl~ aBJIT
OcBeH TOBa HMa rro-MaJIKa Bep05ITHOCT ;::i:a OKa)Ke He-
rraMeTTa HJIH ;::i:a 3aCHJIH ;::i:errpecmITa, KaKTO IIOIDIKOra
TpamrnnnaHTIITe. J13cne,[(BaHH5!Ta rroKa3BaT, qe T5.I e ecpHKacHo cpe;::i:cTBO rrpn neKa
·...._
~0 ·
.
~8 ;cpe;::i:Ha rpeBmKHOCT (He. rrpHCTbIIH .
Ha rraHIIKa), 6e3CbHHe, rnaBo6onHe H MycKynHo Ha-
tlpy.)KeHHe, CTOMalIJHO-LipeBHll crra3MH ll MO)KC ;::i:opu ;::i:a IIOMOrHe 3a o6neK1laBaHeTO Ha
~.~-eKI(llll Ha ypHHapHll5! TpaKT.
I ;- ··· ~fKoraTo :KyITyBaTe KaBa e ;::i:o6pe ,[(a n36epeTe cTaH,n:apTH3npaH eKCTpaKT, 3a KOMTO e ITO-
l) ~~H ITpo:ueHTbT Ha KaBanaKTOHHTe - aKTIIBHara cbcTaBKa. To3H ITpo:ueHT MO)f(e ,n:a Bapu-
-~RT 30 ;::i:o 70. AKo yMHO:>KHTe MHJIHrpaMoBeTe KaBa BbB BCJIKa Karrcyna nmr Ta6neTKa ITO
u'c)_
rfeHTa Ha KaBaJiaKTOHHTe, II(e ITOJIY11HTe ,n:eMCTBHTeJniaTa CHJia Ha JJ:03aTa. HaITpHMep,
~#cyna OT 200 Mr .CbC 70 rrpo:ueHTa KaBanaKTOHll BCbII(HOCT e ,[(03a OT 140 Mr.
}Jr IloBe1leTO ,n:o6aBKH OT KaBa, ITpo;::i:aBaHH B Mara3HHHTe 3a 3,n:paBOCJIOBHll xpaHII, Cb,[(bp-
·1
~J·!.OT rrop5.IJJ:bKa Ha 50 ,no 70 Mr KananaKTOHH 3a KaITcyna. lfacne.n.BaHHJITa B EBpoITa ca
., , ~:~I!OBHJIII, qe ITpIIeMaHeTo Ha TPH HJIH 11CTllpll JJ:03H c Ta3ll CHJia )J.HeBHO MO)f(e ;::i:a 6o;::i:e
.:.:·. o TOJIKOBa ecpnKaCHO KaTO ITHeHeTo Ha TpaHKBIIJiaHT. .
~t}ioHaCT05IIIJ:CM IToqru H5!Ma OKOH1laTeJIHll ,n:aHHll 3a JJ:bJirocpoqHHTe Bb3;::I:eMCTBH5! OT
-~~,~~)J.HeBHOTO IIplleMaHe Ha KaBa. Ilpn ITOJillHC3llMI(HTe, KOIITO mrnT KaBa B fOJieMII ,[(03ll
,2)1.bJI)KIITeJIHO BpeMe, IIOH5IKOra IIMa o6e3:UBCT5!BaHH5.I ITO KO)f(aTa. B H5IKOll cnyqau Te
( p a3mrnar B ;::i:epManIT, KOMTO OTilIYM5IBa ITPH crrn:paHeTo Ha KaBaTa. AKo 3a6ene)KHTe
L :;'~~BH He6naroITpmITHH Bb3,n:elicTBirn, He3a6aBHO rrpeKpaTeTe yrroTpe6aTa H:a KaBa n He
ti§~BaHTe OTHOBO .n.a 5I ITpIIeMaTe, 6e3 .n.a ce KOHCYJITIIpaTe c HaTyporraT HJIH HHcpopMH-
,·foeKap. A3 6ux Bii ITperropb11aJI ,n:a He ll3ITOJI3BaTe KaBaTa 8CeKUOHe8HO IIOBe11e OT IIICCT
L ~~a. C ITpeKbCBaHH5!, o6aqe, MO)f(eTe .n.a 5.1 rrpIIeMaTe 6e3 orpamrqeHII5!.
·.go IIpHHI(HIT He e .n.o6pa HJJ:C5.1 ;::i:a H3IIOJI3BaTe KaBaTa B KOMfornal(H5.I c TpaHKBJrnaH-
·L -~aKap ,n:a He e oITacHa, Ta3H KOM6HHaI(H5! MO)f(e ;::i:a ITpe;::i:II3BHKa cnnHa yMopa n ,n:opII
,?PHeHTaI(H5!. AKo ITpHeMaTe cpe;::i:Ha ;::i:o BIICOKa ;::i:03a Xanax nnII Klonopin (Ha;::i: 1,5 Mr
..:_~IIO ), He ll3IlOJI3BaMTe KaBa.
: :.~~11(0 TaKa He 6IIBa .n.a ITlleTe KaBa, aKO CTpa,n:aTe OT f?oneCTTa Ha IIapKHHCOH, aKO CTe
H~HHa IIJIH KbpMIITe. Tp5!6Ba ,n:a 5I II3ITOJI3Ba~e rrpe,n:rra3nnBo, aKo II(e IllocpnpaTe IIJIH
1p.a 6oTHTe c MaII.IHHII. 3a ITOBeqe HHcpOpMaI(II5! OTHOCHO KaBaTa, rrpeITOpb11Ba~ KHIIraTa
~ya & Nature's Answer to Stress, Anxiety, and Insomnia" (KaBaTa II ITpIIpOJJ:HII5IT oTro-
J~f!a
£' ~.
CTpeca, TpeBO)KHOCTTa H 6e3CbHHero) OT Xaiina Kac H TepbHC MaKHanII.
·~.:~·.::··
 c . J
-

l
384 E,LJ;M'hH~ EOPH f{A CE CllPABHM C TPEBOJKHOCTTA 11 f/JOEHJJTE
...,
Banrno rrpe.uyrrpem.uem1e: I1pe3 2002 tre
r. H5IKOJTKO eBporreiicKII ,n:bp)I<aBII ,n:oKna.nBaxa,
yrroTpe6aTa Ha KaBa no,n:II ,n:o cepII03HO yBpe)K,n:aHe Ha qepHII5I ,n:po6. B pe3ynTaT KaBaTa 6e
3a6paHeHa B repMaHII5I, MTamur II AHrJTII5I )),0 OKOHqaTeJIHOTO II35ICH5IBaHe Ha rrpo6neMa.
MMa MHoro MaJIKO ,n:oKna,n:II 3a rrpo6neMII c KanaTa H3BbH EBporra. OcneH TOBa fomKaTa e
H3IIOJI3BaHa B IQ)KHIITe qacTII B THXII5I OKeaH B rrpO,D,bJI)Kemie Ha BeKOBe 6e3 HIIKaKBH Bpe,u-
HII Bb3,n:eilcTBII5I. B Cbe.[(IIHemne II(aTII KaBaTa He e II3TerneHa OT rra3apa, Ho B MOMema
ce II3cne,n:Ba OT FDA.
, E,n:Ho OT Bb3MO)KHIITe o6RcHeHII5I 3a rrpo6neMa c KaBaTa B EBporra e, qe MO)Ke .ua e
6IIJia rrpIIrOTBeHa ITO HaqJIH, pa3JIJiqeH OT Tpa,n:m:J;HOHHHTe MCTO.[(H. IIoneqeTo cpopMH Ha
KaBa, rrpo,n:anam1 B Cbe.[(IIHeHHTe II(aTII, ·ca II3BJieqeHII e,n:nHcTBeHo oT KopeHa Ha pacTemfe·
TO - TOBa e B CbrJTaCHe c Tpa,n:HII.HOHHOTO rrpHrOTB5IHe, rrprr KOeTO JIHCTaTa II CTe6narn cc
H3XB'b pmIT. J
B e,n:Ho HOBO H3cne,n:naHe, .[(OKJia.[(BaHo B crrrrcaHHe Phytochemistry, H3cne,n:oBaTemnc
Knayc ,D;parbJI, Yecnrr Hollly.[(a II qyH-IImx TaHr .noKna,n:naT, qe ca OTKpHJIH anKaJIOHJI.a
nunepMemucmwt B CTe6JiaTa H JIHCTaTa Ha KaBaTa. H5IKOJIKO H3CJie.[(BaHH5I IIOKa3BaT, l{t;

IIHIIepMeTHCTHHbT HMa CHJIHO HeraTHBHO Bb3.[(eHCTBHe Bbpxy qepHo,n:po6HHTe KJICTKH. B

KopeHa Ha pacTeHHeTO H5IMa 1:rnrrepMeTHCTHH.
IIo5IB5IBaT ce ,n:aHHH, qe H5IKOH OT eBporreiicKHTe rrpoH3BO.[(HTeJIII ca H3IIOJI3Bamr nuc·
TaTa II CTe6JiaTa Ha pacTeHHeTO, OCBeH KopeHHTe, rrpH rrpHrOTB5IHeTO Ha rrpo,UyKTa - npc·
.[(HMHO 3a ,n:a crrecT5IT rrapII H 3a .[(a y,n:oBJieTBOp5IT orpoMHOTO TbpceHe rrpe3 rrocne,umm.:
H5IKOJIKO ro,r.i:HHH. AKo Te3H .[(aHHH ce rroTBbp.[(5IT rr rro-HaTaTblllHHTe II3CJie,UBamrn .uoxa· l
)KaT, qe IIHIIepMeTHCTHHbT HaIICTHHa _e TOKcnqeH 3a qepHH5I ,n:po6, II(e rronyqIIM pa3yMllO 1 .I

o65ICHeHIIe 3aIIJ;o H5IKOH eBporreHCKH MapKH KaBa ca CBbp3aHH c ynpe)K.[(aHe Ha qeplllrn

,n,po6, a aMepnKaHCKHTe MapKn ca 6e3orracHH 3a yrrorpe6a.
Toil KaTo KaBaTa ome Hee HarroJIHO pea6nnrrTnpaHa, rrperropoqnaM BH ,n,a 5I H3rromna· J
Te rrpe.[(IIa3JillBO B IIO-BHCOKH .[(03H OT rrperropbqBaHHTe HJIH 3a rroneqe OT IlleCT Meceua. He
yrroTpe6JinailTe Kana, aKo nMaTe qepHo,n,po6Hrr rrpo6neMH HJIH rmeTe neKapcTBa c He6naro·
rrpH5ITHO Bb3.[(eilCTBHe Bbpxy qepHH5I ,n,po6.

BanepnaHbT e 6HJIKOB TpaHKBHJiaHT II ce,n,aTHB, IIIIIpoKo H3IIOJI3BaH B Eaporra. TipcJ

rrocne.[(HHTe ro,n,HHH ,n:o6n rrorryJI5IpHOCT n a Cbe,D,HHeHIITe IIJ;aTH. Knnm1qHHTe H3Cne,nna·
mm, rnaaHo a Enporra, ca ycTaHoBHJIH, qe e CbIIJ:O TOJIKona ecpHKaceH Karo TpaHKmrnaHrinc
. . l!
IIpII JieKa ,D,O cpe,n:Ha TpeBO)KHOCT H 6e3CbHHe, KaKTO H3TbKBaT ,lJ;)KOHaTaH ,lJ;e~BH)lCbll
3
KaTpHH KoHbp B ,,Herbs · for the Mind" (EnnKH 3a yMa). Toil o6a'l{e HMa rro-MaJIKO crp ·
HIIqHII .[(eilcTBH.sI II He BO.IJ:H ,[(0 rrpIICTpaCT.sIBaHe.
nK:l
OcBeH TOBa 3a pa3JIHKa OT TpaHKBHJiaHTHTe, rrpII BaJiepHaHa HMa MHOfO rro-MaJ
· · ·· nc·
BepO.sITHOCT 3~ He6narorrpH5ITHO ,n:eilCTBHe Bopxy rraMeTTa H KOHII.eHTpan.mITa, KaKTO 33 .
· ncH
TaprH.sI H CbHJIHBOCT. 06HKHOBeHO He rrpe,D.H3BHKBa Hepa3IIOJIO)KeHIIe Ha CJie,[(BaIUli5I
.
"'n 0
'
aKo ce H3IIOJI3Ba 3a CbH, MaKap H5IKOII xopa ,[(a Ka3BaT, qe HM BJIH.sie no T03H HaqnH.
· KO Bl
rrpHHI(HII BanepHaHbT ,D.eilCTBa .n;o6pe rrpH JieKa )J.0 cpe.n;Ha TpeBQ)KHOCT, HO He e TOJI
ecpHKaceH B rro-cepH03HHTe cnyqan. ·
I13BJIIIqaH: OT pacreHHeTo Valeriana ofjicinalis, nanepIIaHbT HMa pe,n:m:i:a XHMH4HII cbc·
rcJH
TaBKII, BKJIIOl.IHTeJIHO eceHD;HaJIHO Maeno, HpH,D;Oll.[(H ll aJIKaJIOH,D.H. HIITO e,UHa or
... MnoHCit'
C'hCTaBKII He crroco6crna 3a ce,UaTHBHHTe MY CBOHCTBa. I13rJie)K,D.a BCHqKHTe MY KOi
 ."?If~!
i -X%k~: rnABA 15 XPAHEHE 385

-TH ,[(eHCTBaT 3ae,n:HO. 3aTOBa e MaJIKO Bep05ITHO OT,n:eJieH KOMITOHCHT ,[(a 6b,[(e H30JIHpaH H
rrpOH3Be:>K,n:aH CllHTCTl!lIHO.
BanepuaHbT HMa ,n:o6pa perryTaI.J,H5I KaTo CbHornopHo. Pe,n:ul(a u3cne,n:Bamur rroKa3BaT,
ire TOH crroMara 3a rro-6bp3o 3acrruBaHe u Cbll(O TaKa rro,no6p.5IBa KaqecTBOTO Ha CbH.5!. AKo
peIIUITe .n:a rrpo6BaTe BaJiepttaHa 3a CbH ll He BH rro.n:eliCTBa, He ce OTKa3BaliTe. lliKOH H3-
cJie.[(BaHH5I CO"llaT, qe Tp5I6Ba ,n:a H3IIOJI3BaTe 6HJIKaTa .[(Be .[(O TPH Ce.[(MHI(H, 3a .n:a IIOCTHrHe-
Te TibJIHaTa rroma, Bee e.n:Ho ,n:anH 5I B3HMaTe 3apa,n:n 6e3CbHHe HJIH 3apa.n:n TpeBmKHOCT.
BanepHaH r.:u;e HaMepHTe BbB BC5IKa arrTeKa B TpH cpopMH_: KarrcyJIH, TelleH eKCTpaKT HJIH
KaTO qali. 3a Jieqemie Ha TpeBO:>KHOCT llJill 6e3CbHHe, rrpo6saliTe BC5IKa OT Te3H TpH cpopMH,
3a ,na penrnTe KOR nu ~orra.n:a HaH-MHoro, KaTo cne,nBaTe HHCTPYKI(HHTe Ha rnmIIeHI(eTo
' HJIH KYTHHKara. Karrcymue ca Hali-y,n:o6Htt 3a rrpneMaHe, HO H5IKOH xopa ce KbJIHaT B ecpH-
~:~ KaCHOCTTa Ha TlIHKTYPHTe ll qalioBeTe. qeCTO Ba.rrepnaHbT ce KOM6HHIIpa c .n:pynI ycrroK0-
;:{'51BalI(H 6unKH Karo rracn:qrnopa, rrpeBapa, xMeJI uJm naliKa. Bb3MmKHO e ,na ycTaHOBHTe, qe
'. ~;; Te3H KOM6HHaI.J,llll Bil ,n:eliCTBaT rro-.n:o6pe llJIH ca BH rro-rrpli5ITHH.
::(_- EcpeKTHBHara ,n:03a 3a Banep1rnHa Bapnpa OT 200 .n:o 400 Mr 3a o6neK1IaBaHe Ha TpeBmK- ·
.,- - -
;. ~\~ _ HOCT rrpe3 ,n:eH5I II 400 ,n:o 800 Mr 3a 3acmrnaHe Beqep. AKO II(e ro H3l10JI3BaTe KaTO CbHOT-
~- ¥~~~~~~~: BOpHo, Hali-,n:o6pe ro B3HMalire oKono qac, rrpe.n:n ,n:a cn nerHeTe. Ilpn neKa .n:o yMepeHa -
(. -;:. TpeBO:>KHOCT rrpe3 ,n:eH5I I\.fO)KeTe .n:a B3HI\1aTe .[(Be HJIH TpH J(03H OT no 200 J(O 400 Mr.
·v: .. _ Ilorpn:>Kere ce .n:a en Kyrrure BanepnaH c ,n:ocran1IH.o BncoKa rroreH1(H5I. Ilo rrpHH1(HTI
[ _;~:~ _ o603Ha1IeHIIeTo Ha llillllieHI(eTO, qe rrpo.n:yKTbT e CTaH,ri:apTH3HpaH c IIOHe 0.5 rrpoI(eHTa
*t ea.nepUGF-WBa KUCe.nuHa e IlOKa3aTeJI 3a pa3yMHa IIOTeHI(H.5!. 06'bpHeTe BHHMaHne C'bll(O Ha
;?"cpoKa Ha ro.n:Hocr, TbH Karo rro-crapnre rrpo.n:yKTH o6nKHOBeHo ry65IT rroTeHI(IrnTa en. AKo
[ ~:z1po,n:yKTbT C'b.JJ:bp:>Ka u ,n:pyrn: 6nmrn mrn cbcTaBKH, re Tp5I6Ba .n:a ca 1n6poeHH Hape.n: c rrpe-
~op1>1IHTenHaTa JJ:03a. 0T65IrnaliTe rrpo.n:yKTH, KOHTO H5IMaT II'bJieH CITHC'bK Ha C'bCTaBKHTe.

L ·.,; Ila rrpaBHJIO He 6ttBa .n:a H3l10JI3BaTe BaJiepuaH BCeKHJ(HeBHO IIOBeqe OT llieCT MeCeI(a.
?:IIpo,n:l>JDKHTeJIHaTa yrrorpe6a BbB BllCOKH JJ:03H e CBbp3aHa C'bC CTpaHllllHH .n:elicTBH.5! KaTO
TtnaB06om1e, pa3,n:pa3HHTeJIHOCT, 6e3ITOKOHCTBO, B'b36y,ri:a n c'bpI(e6neHe. Mo:>KeTe .n:a ro
I .;_lI3IlOJI3BaTe Tpll ,n:o qernpn II'bTH CC.[(MllqHo HeorpaHHlleHO BpeMe. OcBeH TOBa, He 6nBa
L
:~_l:ia rrpneMare BanepHaH 3ae.n:Ho c 6eH30.JJ:Ha3errnHOBH rpaHKBHJiaHTH KaTo Xanax, Ativan

l _'; (nopa3erraM) n Klonopin nnn ce.n:anrnH Karo Restoril (TeMa3erraM), Ambien (3oJirrH,ri:eM) H
{~onata (3anerrnoH). Mo:>Ke .n:a ce KoM6nHnpa c .n:pyru 6HJIKH Ka To KaBa, )K'bJIT KaHTapnoH H
~~,o,co6eHo XMeJI H rracncpnopa.
L ,[('hnnrnT eBporrelicKu omn rroKa3Ba, Lie BanepnaHaTa e oco6eHo 6e3orracHa 6mIKa. Bee
LrraK HMa pe.n:KH cny11au Ha rrapa,n:oKcaJIHH peaKI(lllI KaTo 3acuneHa TpeBO:>KHOCT, 6e3rroKoli-
;-.; ·cTBO H c1>pI(e6neHe, nepo5ITHO B pe3yJITaT Ha aneprn.5!. IlpeKpaTeTe yrrorpe6ara Ha Bane-
TJ?naHaTa nnn .n:pyra 6unKa, aKo rrpe.n:n3BHKBa rro.n:o6m1 peaKI(HH.

)l{'bJITH5IT KaHrapuoH HJIH hypericum ce H3IIOJI3Ba !-.rnoro OTJ(aBHa. XnrroKpaT ro rrperro-

·:_l)'hl'.J:Ba rrpH rpeBO>KHOCT rrpe,n:H .rr0Be11e OT 2000 ro.n:nHH. I1oHacT0.5III(eM TOH ce H3ITOJI3Ba rnnpo-
,_i~() B EBporra n C'he,n:HHeHnTe II(aTH 3a ne"lleHne Ha cHMIITOMHTe_Ha neKa ,ri:o YMepeHa ,ri:errpecH.5!,
~:~,I<aKTO H Ha TpeBQ)KHQCT. B repMaHH.5I ce Hape)K.[(a ,n:opH rrpe,n: Prozac H .JJ:'bp:>KH Ha.I( 50 rrpoI(eHTa
OT ITa3apa Ha aHnmerrpecaHTH. T03n cpaKT e ,n:oKa3aTeJICTBO 3a ecpnKacHocrra MY·
. - -- Hypericum OKa3Ba rrp5IKO B'b3.JJ:elicTBne 3a o6neKLiaBaHe Ha .n:errpecnRTa H RBHO HaMa-
n.5IBa TpeBO:>KHOCTTa KaTo BTopn11eH e¢eKT. EBporrelicKHTe rr3cne,ri:Bamrn ca ycraHOBHJIH, Lie
 _, : . J

386 EL(MbHL( EOPH f{A CE CIIPABHM C TPEBOJKHOCTTA H c/JOEHHTE J

ycrrOK05IBa TpeBO)f(HOCTTa CbIJJ;O TOJlKOBa .n:o6pe KaTO TpaHKBHJ1aHTHTe, BorrpeKH qe TOBa J
Bee ow;e He e rrornop,n;eHo B Coe.IJ:HHemue IIJ;aTH. HMa ,n;aHHH, qe hypericum Y!3emrtJaBa
HHBaTa Ha BCHlJKHTe TPH HeBpOTpaHCMIITepa, yqacTBaIJJ;H B TpeBQ)KHIITe. pa3CTpolicrna:
cepoToHHH, HopemrnecppIIH II .norraMIIH. IIopa.n:II Ta3H rrpHl!HHa e 3a rrpe,n;rrolmTaHe rrpe.u
SSRI aHTH,n;errpecaHTHTe, KOHTO IIOBHII.IaBaT caMo HHBOTO Ha cepoTOHHHa.
J
)I{bJ1T KaHTapHOH ce rrpo,n;aBa B Mara3HHHTe 3a 3.IJ:paBOCJ10BHM xpaHH H B MHOfO anTe- l
KM. HerrpeMeHHO KyrryBaHTe MapKH, KOHTO Co.IJ:op)KaT 03 rrpOI(CHTa OT aKTMBHaTa CbCTaBKa
hypericum. CTaH.n;apTHaTa ,n;o3a e TPH Karrcynn OT 300 Mr ,n;HeBHO.
; KaTO HalJaJio MO)!<eTe ,n;a rrpo6BaTe .IJ:Be KarrcynH ,n:HeBHO, 3a ,n:a CBIIKHeTe c 6HnKaTa H
rrocne .n:a yBeJIMlJIITe .U03aTa ,n:o TPH Karrcynn. AKo 3a6eJie)KHTe, qe hypericum pa3cTpoliBa
CTOMaxa BM, B3MMaHTe KarrcyJIIITe c xpaHa. lliKOH H3CJie,n:BaHM5I TBbp,D:5IT, qe ,IJ:BOHHaTa
,[(03a OT 1800 Mr ,[(HeBHO e MHOro ecpnKaCHa, HO a3 BH CoBeTBaM ,n;a He rrpeBmllaBaTe 900 Mr
,D;HeBHO, OCBeH IIO,IJ; neKapCKM KOHTpOJI.
Ba:>KHO e .n:a MMaTe rrpe,n:BH,n:, qe Ha lzypericum ca Heo6xo,n;HMM lfeTMpH ,n:o rnecT ce,n:MH-
:U:M, 3a ,n:a IIOCTH;rHe TeparreBTMlJHH5I CH ecpeKT. AKO He BH)!<,IJ:aTe HMKaKBO Bo3,D;eHCTBMe rrpe3
IIbpBMTe ,[(Be MJ1M TPH ce,n:MMI(II, He ce o6e3CopqaBaHTe - Tp5I6Ba .n:a ro B3IIMaTe IIOHe C,[(HH
Me eel(.
- Ee3orracHocTTa Ha hypericum e ,n:oKa3aHa rrpe3 BeKOBHaTa MY yrroTpe6a. IlpII H5IKOH
xopa o6aqe MO:>Ke ,[(a rrpe.n:II3BIIKa cpoToqyBCTBHTCJIHOCT - rromrrneHa lJYBCTBIITeJ1HOCT KbM
cBeTmrnaTa. AKo mrro~3BaTe hypericum u qecTo cTe rro,n: rrp5IKa cnnHlfeBa cBeTmrna, 6nXTc
MOfJ11I ,n:a orpaHI:IlHfTe lI3J1araHeTO CH Ha CJloHI(e IIJIH ,n:a II3IlOJI3BaTe rrpe,n:rra3HII KpeMOBC
CbC CJ1bHI(e3aIJJ;I1TeH cpaKTOp 30 IIJIII IlOBeqe. IloH5IKOra HMa H .n:pyrH CTpaHHlJHH .ueliCTBH5l
KaTO CTOMarneH .UIICKOMcpopT, CBeTOBnpTe)K, rrpecoXBaHe Ha ycTaTa H JieKH aneprHlJHII pe-
aKI(HM. ToBa no rrpIIH:U:Hrr ce cnyqBa p5I,n:Ko II rrpH )KoJITH5I KaHTapHoH cTpaHHlJHIITe ,n:eiiCT-
BII5I ca rro-ManKo Bepo5ITHH, OTKOJIKOTO rrpH SSRC H oco6eHo TPII:U:IIKJIIIqHIITe aHTII,n;enpe-
caHTH.
AKo Belle B3Ml\faTe SSRI l.fJIH Tp:mi;HKJIHqHH aHTII,n:errpecaHTH n HCKaTe .ua rrpeMHHe-
Te Ha :>KoJ1T KaHTapHOH, HaH:-.uo6pe e IIOCTCIICHHO ,n:a nr crrpeTe, rrpe.uu .ua 3aIIOlJHeTe .ua
B3HMaTe 6nnKaTa. IIo rrpuH:o:nrr He B3HMaliTe SSRI H )K'hJIT KaHTapnoH e,n:HoBpeMeHHO 6e3
neKapcKo o.uo6pemre.
,[(OKOJIKOTO MH e H3BeCTHO, H5IMa npo6neM .ua rrpHeMaTe )KoJIT KaHTapIIOH 3ae,n:HO c
ycrroK05IBaw;n 6nJIKH KaTo KaBaTa HJIH BanepttaHaTa. OcBeH TOBa, He CoM qyBaJI 3a npo-
6neMH rrpM ColfeTaBaHeTo Ha :>KoJIT KaHTapnoH c TpaHKBHJJaHTH KaTo Xanax n Klonopin.
Ho aKo B3IIMaTe MA0-IIHXII6npall( aHnr,n:errpecaHT KaTo Nardil HJIII Parnate, He B3IIMa:Hre
hypericum.
B 3aKJIIDlJeHne Tp5I6Ba .n:a Ka)KeM, qe )K1>JITH5IT KaHTapuoH ll(e BH 60,n:e OT rro113a npn
JieKa ,n:o yMepeHa .n:errpecmr. ToH: MO)Ke .n:a HaManH II neKaTa ,n:o cpe.n:Ha TpeBO:>KHOCT cne.u
qeTIIpH- .uo rneCTCC.UMIIlJHa yrroTpe6a, HO Bep05ITHO H5IMa .ua 60,n:e ecpIIKaCeH 3a 0611eKlJaBa-
He Ha rrpMCToIIHTe. Ha rraHHKa, o6cycHBHO-KOMIIYJICHBHOTO pa3CTpOHCTBO H CHMIITOMHTC
Ha IIOCTTpaBMaTHlfHO Ci;'peCOBO pa3CTpOHCTBO. AKO CTpa,n;aTe OT rro-Te)l(Ka TpeBO)l(HOCT
M He CTe IIOCTIIfHaJIII 3HalJIITeJieH Harrpe,n:nK c KOrHHTHBHaTa IlOBe,n;eHlfCCKa Tepamrn II
.upyrIITe ecTeCTBeHll CTpaTermI, rrperropnlfBaM BH ,n:a ce KOHCYJITIIpaTe c KBaJIHcpIII(llpaH
rrclfXIIaTop u ,n;a o6MIICJIIITe yrroTpe6aTa Ha SSRI (BII)K Dzaea 17).
3a IIOBelJe IIHcp0pMaI(H5I OTHOCHO )K1>JITH5I KaHTapIIOH BII)K KHIIraTa ,,Hypericum and
Depression" (Hypericum II ,n:errpeCII5ITa) OT Xapo.ri,n: EnyyMcpuH:n,n:, MaH:KoJI Hop,n:cpopc 11
ITeT MaKyHJI5IMC.
L

L fJIABA 15 XPAHEHE 387

J(pyzu nOJW3HU 6UJZKU

nacvupnopa
Ilacmpnopara e ,n:o61~p CCTCCTBCH TpaHKBirnaHT - crrope,n: MH03Irna, CbW:O TOJIKOBa
eqnIKaceH KaTo BanepnaHa. B rro-BHCOKH ,no3n qecro ce H3ITOJI3Ba 3a neqemre Ha 6e3C.bHHe,
Tbll Karo o6neKqaBa HepBHOTQ Harrpe)KeHne n orrrycKa MycKynnTe~ B Mara3HHHTe 3a 3,n:pa-
BOCJIOBHH xpaHn ce rrpe,n:nara rro,n: cpopMaTa Ha Karrcym1 li TeqeH e:KcTpaKT. 11Ma n rrpo-
/'t ):(yKTH, B KOHTO ce KOM6HHHpa c BanepnaHa H ,n:pyrn ycrroK05IBall(H 6HJIKH. 113ITOJI3Baihe
L F: crrope,n: yKa3aHH5ITa Ha orraKOBKaTa.

.. foiy KOna
i~~ v

t ;:iii~1{.'.: roTy KOJia e IlOI1YJI5IpHa OT XHJI5I,[(ll fO,[(HHH B 11H,[(H5I. T5I HMa JICKO ycITOK05IBarn;o ,[(CHCT-
~. :'.;~ir1f< BHe u IlOMara 3a peBHTaJIH3HpaHeTO Ha OTCJia6eHaTa HepBHa CHCTeMa. OcBeH TOBa rro,n:o-
t '\~~:CJ;/ 6p5IBa UHpKynarurnra, ITaMeTTa H ycKop5IBa Bb3CTaHOB5IBaHeTo cne,n: pa)K,n:aHe. B ITOBeqeTo
. .i ~,>\'- · ···:
r •
; jtt:!i{ Mara3HHH 3a 3,UpaBOCJIOBHH xpaHH ce ITpe,n:nara ITO,[( cpopMaTa Ha KarrcynH HJIH eKCTpaKTH.
·;i: _·, . :. .'.

i: ~ ~~\.' .nnqHo a3 H3ITOJI3BaM rory KOJia H 5I HaMHpaM 3a 6naroTBOpHa. .

' ~~(;
rHHKO 611no6a
. ,, ' 1l3BJieK OT ,[(bpBOTO fHHKO, fHHKO 6nno6a HH,[(HpeKTHO HaMaJI5IBa rpeBO)KHOCTTa Ka TO
~/rro,n:o6p5IBa KoHueHrpaunSITa H yMcTBeHaTa 5ICHOTa. To3H ecpeKT ce ITOCTHra qpe3 ITo-,n:o6po
-~:, sH:a6,n:5IBaHero Ha M03nKa c KpnB, Kncnopo,n: 11 xpaHHTenHH BeruecTBa. I13cne,n:naHH5ITa ca
3::--YCTaHOBHJIH, qe MO)Ke ,n:a rro,n:o6pH YMCTBeHaTa cpyHKUH5I ITpH Bb3paCTHHTe xopa H ITOMara
·c·:~;):r'pH tinnitus HJIH ,,3BbHTeHe B ynrnTe". Ilpe,n:nara ce ITO,[( cpopMaTa Ha ra6neTKH OT 60 Mr.
~~(.A3 ITperropnt.rnaM ,n:a B3HMaTe e,n:Ha ,n:o TPH ra6neTKH OT 60 Mr ,n:HeBHO. AKo pe,n:oBHO rrpII-
,~'.~: JMaTe acrrnpnH, orpaHHqeTe yrroTpe6aTa Ha fHHKO, Tbll Karo KOM6HHaD;H5ITa HHXH6Hpa

AKo H3ITOJI3BaTe K05ITO II ,n:a 6nno or .ropeoITHcaHHTe 6HJIKH, BHHMaBaiiTe ,n:a He rrpeBII-
"lIIaBaTe nperropbqHTCJIHaTa ,[(03a. 3a IIOBeqe HHcpOpMaUH5I OTHOCHO 6HJIKHTe BH)KTe KHHra-
:;~!~ Ha Xapon,n: EnyyMcpnliJI,n:, MaliKnJI Tepa nnH bpn MnH,n:en B Kpa5I Ha Ta3H rnaBa HJIH ce
~JcOHCYJITIIpaliTe c neKap (HaTypoITaT HJIH rrpaKTHKyBall( XOJIHCTHqHa MC,[(HUHHa), 3aII03HaT
:,;~ E yrroTpe6aTa Ha 6nnKHTe . .

~E~
~.,..

f=>.·
SAM-e

,:.. 3a pa31IHKa OT ToKy-rn:o orrHcaHHTe 6HJIKH, S-a,n:eH03HJI-MeTHOHHH (cnKpaTeHo - SAM-e) e

~-~rb;eCTBO, ecTeCTBCHO Bb3HHKBarn;o B T5IJIOTO. IllHpOKO H3BCCTHO B EBporra Beqe Ha,[( ,n:eceT
,to.rr.rrnH, To ce rrpe,n;nara 3a rrnpBH rrnT B CAII( ITpe3 1999 ro,n:HHa. Mall(a6HHTe H3cne,n:Ba-
.i f1I5I B EBporra ca ycTaHOBHJIH ecpHKaCHOCTTa MY 3a neqeHHeTo Ha ,n:errpecH5I ITo,n: cpopMaTa
· ~a OTrrycKaHH c peueITTa SSRI aHTH,D;eITpecaHTH. B 11TaJIH5I TO ce ITpe,n:rrncBa 3a ,n:errpeCH5I
~. ·_o-qecTo OT neKapCTBOTO Prozac. nHqHo a3 CbM ce y6e,n:HJI B ecpHKaCHOCTTa Ha SAM-e.
388 E~MbH,[( EOPH fl.A CE CIIPABii\1 C TPEBOJKHOCTTA H <JJOEHHTE

I13rne)K,Ua SAM-e ,n:eif cTBa KaTo yBen1PrnBa aKTIIBHOCTTa Ha cepoTomrna 11 ,n:onaMHHa

B MOTbKa. lJ:oKaTo 3,UpaBHTe xopa rrpoH3Be>K,n:aT ,n:ocran,qHo SAM-e, 113cne,n:BaHmna ca
ycTaHOBHJIH ,n:eqrn:n:11T np11 xopara c KJIHHHqHa ,n:enpecmr.
romIMOTO rrpe,UHMCTBO Ha SAM-e e, qe noqnr IDL\Ia CTpamrqmr ,UeHCTBH5.L Tb.if Karo cc
rrpOH3Be)K,Ua ecTeCTBeHo B T5IJIOTO, He6naronpH5ITHHTe peaKU:IUI ca pe,UKH. lliKOM xopa cc
orrnaKBaT OT ra,n:eHe HJIM IIOB,UHraHe B Hat{aJIOTO, HO Te3H OIIJiaKBaHH5I o6HKHOBCHO 0Tllly-
M5IBaT 3a H5IKOJIKO ,UHH. OcBeH TOBa SAM-e ,n:eifcTBa ~rnoro 6np3o. 3a pa3JIHKa OT orrryc-
KamITe c pen:erna aHTH,n:errpecaHTM n )KbJITH5I KaHTapnoH, SAM-e o6HKHOBeHo 3arroqBa .na
,UeHCTBa or.n:e rrpe3 IIbpBHTe H5IKOJIKO ,UHM.
OcBeH qe ,n:eifcrna rrpu ,n:errpec115I, SAL\1-e e eqmKaceH ·M 3a neqeHMeTo Ha ocreoap-
TPMT M cpu6poMHanru5I. I13rne)K,Ua TOH Bb3CTaHOB5IBa n rro,U,UbJr>Ka 3,UpaBocnoBHaTa CTaBHa
cpyHKU:M5I KaTo ,n:orrpHHacJI 3a pereHepupaHeTo Ha xpyrwrna. SAM-e HMa M MOIIJ;HM aHTHOK-
crr,n:aHTHM CBOHCTBa. THnoTo ro H3ITOJI3Ba 3a CMHTe3npaHeTo Ha rnyraTMOH - Ba)KeH aHTH-
OKCH,UaHT, rrpe,n:rra3Barn; KJieTKHTe OT cBo6o,n:mITe pa.unKaJIH. I1 HaKpa5I, SAM-e e rrone3e11
3a qepHH5I ,n:po6 H IIO,UIIOMara ,UeTOKCHKan:IrnTa Ha T5IJIOTO OT aJIKOXOJia, JieKapCTBarn H Ii
;~...,

TOKCHHHTe B OKOJIHaTa cpe,n:a. ·~

I10HacT0Hrn;eM rrmpopMan:rrHTa 3a neqemreTo Ha rpeBmKHOCT qpe3 SA~-e e orpam1-
qeHa. IloBeqeTo H3BbpmeHM M3CJie,n:Bamrn. ca ycTaHOBIIJIH pe3ynTaTHOCTTa MY KaTo aHrn-
,n:errpecaHT. AKo cpyHKU:MOHHpa Karo SSRI, rrpe,n:rronaraM, qe oKa3Ba Bb3,UeHcTmre rr npu
TpeBO)KHOCT.
IloBeqero Mara3HHH 3a 3,UpaBOCJIOBHH xpamr H arneKrr rrpe,n:naraT SAM-e rro,n ¢op-
MaTa Ha Ta6neTH OT 200 Mr. ITperropbqHTenHaTa ,n:03a rrprr ,n:errpecH5I e 400 ,n:o 1200 Mr
,UHeBHO. Tb.if KaTO MO)Ke ,n:a rrpe,UH3BHKa ra,n:eHe H CTOMaurno-·qpeBHll CMyIIJ;eHH5I rrpH H5IKOH
xopa, 3arroqHeTe c 200 Mr ,n:HeBHo (rrperropnqBaT ce ¢nm.rnpaHrrTe Ta6neT11). Cne,n: ,[(Ba .JJ.HH
yBeJIHqeTe ,[(03aTa ,n:o 200 Mr ,n:Ba IIbTM ,n:HeBHO. AKo Ta3M ,n:o3a He ,n:a,n:e IIOJIO)I<HTeJieH pe-
3YJITaT ,n:o e,n:Ha ce,n:MHU:a, MO)I(eTe ,n:a 5I yBemrq1ne ,n:o 800-1200 Mr ,n:HeBHO. AKo ro B3HMarc
rrpe,UHMHO 3a apTpHT HJ1H qm6poMrranrmr, 800 Mr ,UHeBHO Bep05ITHO II(e e ,[(OCTaTbqHO.
Xopara c 6Hrron5IpHo pa3cTpoifcTBO (Mamro-,n:errpecHBHa rrc11xo3a) Tp5!6Ba ,n:a B3HMaT
SAM-e caMo rro,n: KOHTpona Ha KBamicpHU:HpaH neKap, Tb.if KaTo MO)Ke ,n:a BJIOllIH Mamrn-
KaJIHHTe CbCT05IHH5I.
3a rro,n:po6Ha HH¢opMan11JI OTHOCHO SAM-e BIDK KHHraTa ,,Stop Depression Now"
(CrrpH ,n:enpecHJITa cera) OT ,n:-p PHqap,n: EpayH.

AMUHOKUCeJlUHU

I1pe3 IIOCJie,[(HHTe H5IKOJIKO rO,[(HHH aMHHOKHCeJIIIHIITe, KOIITO ca ecTeCTBCHH CbCTaBKlf ' ~

Ha rrpoTeHHa, 3arroqHaxa ,n:a ce H3IIOJI3BaT 3a neqeHHeTO Ha TpeBO)KHH pa3CTpOHCTBa lI .ue- "

rrpecmr. MHoro XOpa fH rrpep:rroq11TaT rrpe,U OTIIYCKaHIITe C pen:errTa JieKapCTBa, TbH KaTO
HMaT rro-MaJ1KO CTpaHHt{HH ,UeHCTBM5I H He BO,U5IT ,UO rrpMCTpaCT5IBaHe. EuxTe MOrJIII .U
3
'l
IIOfOBOpIITe c JieKap-XOJIHCT, HaryponaT HJIH c rrepcOHaJia B Mara3HHa 3a 3,[(panocnoBHll
xpaHH, 3a ,n:a pa3mMpHTe HHcpopMariHJITa, rrpe,n:cTaneHa rro-.n:ony.
!
a~
.
.

I
;~ .
'·:

-· - ~

.1
. t
. ·"' -~
 ·-..11r __,,_
7~1
.! t:p
L

:trAD;~:n:::::E 389

; "t1t>·.·
:.s.~·; ,
AMHHOKHcemrnaTa TpmnocpaH e ecTeCTBeH rrpeKypcop Ha HeBpoTpaHCMHTepa cepo-
f .~~:4.romrn. CepoTOHHHbT yqacTBa B pery;rnpaHeTo Ha MHO)KeCTBO TenecHH cpyHKIJ:HH, BKmo11n-
; ·fr~~\;\renHo HacTpoeHHeTo, CoH5I, arrernTa H rrpara Ha 6onKaTa. Toil rrpe,n:H3BHKBa ycern:aHe 3a
~ ·. :;~IlOKOllCTBHe H 6narorronyqHe H e ycTaHOBeHa Bpb3Ka Me)I<,[(Y .r:i:ecpm.(HTa Ha cepoTOHHH H
'i'~peBO)l<HOCTTa.
S- Pe,n:nu:a H3cne.r:i:BaHH5! ca ycTaHOBHJJH, qe TpHrrTocpaHa e cbrri;o TOJIKOBa ecpnKaceu rrpn
·?e3CbHHe, reHepaJIH3HpaHa TpeBO)KHOCT H ,n:errpecmI KaTO OTIIYCKaHHTe c peu:errTa aHTH-
L ~errpecaHTH.
V TpnrrTocpaHbT ce rrpe,r:i:nara B ,n:Be cpopMH: 5-xtt.r:i:poKCHTpnnTocpaH (5-HT) H L-Tpmno-
'~aH. II(e HaMepHTe 5-HT B IIOBel.feTO Mara3HHH 3a 3,r:i:paBOCJIOBHH xpamL I1perropb1IHTeJI-
'l iaTa ,U:03a e 50 ,r:i:o 100 Mr ,r:i:Ba ,[(0 TpH IlbTH ,r:i:HeBHO (HJIH B e,n:HHHlJHa ,[(03a npe,[(H JI5IraHe rrpH
~e3CbHHe) c mrn 6e3 xpaHa. L-TpttrnocpaHbT ce H3IIOJI3BaIIIe IIIHpoKo rrpe3 80-Te ro,[(HHH n
} ne,n: TOBa FDA ro H3TernH OT rra3apa rrpe3 1989 ro,[(HHa . 3aMbpC5IBaHe B npoH3BO,[(CTBeHH5I
~ppou:ec Ha e,[(Ha KOMIIaHH5! rrpe,U:II3BI1Ka p5!,U:KO KpbBHO 3a60JI5IBaHe, KOeTO JJ:OBe,n:e ,[(0 Te)KKO
~3a6oJI5IBaHe rrpn H5IKOJIKO XHJI5I,[(H ,r:i:yurn. B cpe,n:aTa Ha 90-Te ro,[(HHH L-TpnrrTocpaH'hT OTHO~
~() 3arro11Ha ,n:a ce H3IIOmBa B Coe;urneHHTe rn:anI i1pH cTporn npoH3BO,[(CTBem;r cT~H,n:apnI
j(caMO c JieKapCKO rrpe,n:mICaHHe. I1pe3 IIOCJJC,[(HHTe ,[(Be rO,[(HHH OTHOBO e ,[(OCTbIIeH 3a
~· / .

_!.ilnpoKaTa rry6JIHKa II MO)Ke ,n:a ce Ha6aBn B H5IKOH Mara3HHH 3a 3,n:paBOCJIOBHH xpaHH n no

!fHTepHeT. MHoro xopa (BKJIID1IHTenHo aBTOpbT) ca Ha MHeHne, 11e L-TpnnTocpaH'hT IIMa
\'•'
µ·o~,r:i:o6bp ce,n:anrneH ecpeKT OT 5-HT n 3aToBa ro rrpe.r:i:nolfIITaT rrpII 6e3C'hHHe. Ilperropb-
,~~-: - _TenHaTa ,[(03a e 1000 ,n:o 2000 Mr rrpe,n:n JIHraHe, rrpIIeMaHa c BbrnexII.u:paTHa 3aKycKa IIJIII
, _}Jco,r:i:oB coK. B cnyqan, qe B3HMaTe 5-HT HJJH L-TpmnocpaH, rn:e 3acIIJIIITe ecpnKacHOCTTa,
~K9 rII npIIeMaTe 3ae.u:Ho c BHTaMHH B3 (HHaIJ:HHaM-H.IJ: 100 ,n:o 500 Mr) II BIIT.aMHH B6 (100
L ~;. Y). AKo IIIIeTe SSRI, Tpm_~HKJJHl.feH aHTH,n:errpecaHT HJIH :MA0-HHXII6Hparn: aHTH,n:errpe-
<~~T, He B3HMaiiTe TpHIITOcpaH IIO,U: HHKaKBa cpopMa, OCBeH TIO,[( JieKapcKII KOHTpOJI.

~- raMa- aMHHO MaCJle HaTa KHCenHHa

. KaTo anTepHaTHBa Ha TpIIrrTocpaHa 6HXTe MOrJIH .u:a orrnTaTe raMa-aMHHO MacneHa-

_ KHce;rnua (HaKpaTKO GABA) - aMHHOKHCeJIHHa, rrpe.u:naraHa B rroBe11eTo Mara3IIHII 3a
)5aBOCJIOBHII xpaHII. GABA IIMa neKo ycrroK05IBarn: ecpeKT n MHoro xopa 5I II3IIOJI3BaT
L :~~~o anTepHaTHBa Ha oTrrycKaHII c peu:errTa TpaHKBHJiaHTII Karo Xanax II Ativan. BbrrpeKII
~- He e TOJIKOBa cttnHa KaTo T5IX, rrpe,nHMCTBOTO Ha GABA e, -qe HMa rro-MaJIKO cTpaHIIlfHH
, ·*CTBII5I II He BO,[(H ,[(0 rrpHCTpacrnBaHe. .
'..;! 06II11aiiHaTa ,U:03a, rrperropb11BaHa 3apa,nn ycrroKOJJ:BaW:IIJI ecpeKT, e 200 ,[.(O 500 Mr. Crro-
~Ho MmKeTe ,na B3HMaTe GABA B Ta3II ,no3a Be,QH'h)K HJIII ,[(Ba rroTII ,[(HeBHO (ue npeBII-
~:BaiiTe 1000 Mr 3a 24 qaca).
--~~ ,D:o6pe e ,na B3liMaTe GABA Ha rrpa3eH cToMax HJJII c BbrJiexn.u:paTHa 3aKycKa (rrperre11e-
~-~HJJIIiiKa, KpaKepII, 3bpHeHa 3aKycKa, opH30BH JIHTKH n TaKa HaTaToK). Bornexn.r:i:paTHII-:
-'F*PaHII 3ac1rnBar ycnoK05IBarn:II5I mrn ce,naTIIBeH e¢eKT. 1'fa6JirBaiiTe ,[(a B3HMaTe GABA
t_ffpoTeIIH.
- - ---·-·
~ :::- -.
ToBa H5!Ma ,[(a BH HaBpe,r:i:H, HO rrpoTeHH'hT (KOllTO e CbCTaBeH OT MHO)KeCTBO
\~II1IHII aMHHOKHCeJIHHH) rn:e ce cbpeBH:oBaBa c GABA 3a a6cop6IIpaueTo.
 390 E)J:MbH)J: EOPH J(A CE CIIPABHM C TPEBOJKJ-IOCTTA 11 f/JOE1fl1TE

©e u·n1nana~-n1HbT H TMP03HHbT 1<aTo ecrecrseH H aHT HAe npeca~nv.

Tbli KaTo ,n:errpec:mITa 1-recTo C'birbTCTBa TpeBO)KHOCTTa, Ba)lrno e ,n:a pa3rne,n:a1'.1e .nnc
aM1moKncennm1, H3IIOJI3Bamr ycrrenrno 3a neqeHne Ha ,n:errpecmr. KaKTo DL-cpeH11nanami-
HbT, TaKa ll Tllp03HH'bT yBeJinqaBaT KOJinqecTBOTO Ha HeBpOTpaHCMHTepa Hopemme¢pzm [3

l\f03'bKa, qnliTo ,n:eqmu.nT ,n:onpHHacJI 3a ,n:enpecnHTa.

MHoro (MaKap H He Bcnqn1) OT ,n:enpecnpaHnTe Mil KnneHTH ce noBJimrnaT ITOJIO)Kl!·
TCJIHO OT rrp:ueMaHeTO Ha e,n:Ha OT ,n:BeTe aMHHOKHCemrnn . Bb3MO)KHO e TC3ll ,n:o6aBKH .na ill!
noMorHaT ,n:a ce qyBCTBaTe rro-,n:o6pe, 6e3 ,n:a np:u6.HrnaTe ,n:o oTrrycKamue c peu:enTa aHru-
,n:errpecaHTH, KOHTO - MaKap )J;a ca eqmKaCHll - HMaT MHO)l(eCTBO CTpairnqm1 ,n:elicrnwr.
DL-cpermnanaHHH'bT (DLPA) H TMp03HHbT ce rrpe,n:JiaraT no,n: cpopMaTa Ha KarrcymI wrn
Ta6JieTH OT 500 Mr B IIOBeqeTo Mara3HHH 3a· 3,n:paBOCJIOBHll xpaHH. AKO llCKaTe ,n:a eKcnepll-
1\feHTHpaTe c H5IK05I OT T5IX, CfI3.3BallTe cne,n:HHTe HaCOKH:

e He B3HMaliTe HHK05I OT Te3H aMnHoKncennHn, aKo cTe 6peMerrna, HMaTe PKU (q)c·
HHJIKeTOHypH5I - 6onecT, ll3HCKBarn:a ,n:HeTa, H3KJiffflfBarn:a cpemrnaJiaHHH) rrmr B3l!·
MaTe HHXH6nTopn Ha MAO (KaTo Nardi! Hmr Parnate). AKo rrMaTe nrr_coKo KpM110
HaJIHfaHe, B3HMallTe fll no,n: JieKapCKll KOHTpOJI.

e B3HMaHTe fll c B'bfJiexn,n:paTHa 3aKycKa HJIH ITOHe IIOJIOBHH qac npe,n:H nmr CJIC,[( KaTO
cTe HJIH rrpoTeHH. Cbr.u:o KaTo npH GABA, rrpoTeHHbT npeqn Ha ycBO.HBaHeTo 11a
DLPA H Tnpo3:uHa.

('} 3arroqHeTe c JJ:03a OT 500 Mf ,n:HeBHO ll 3a H5IKOJIKO ,n:eHa YBCJIHqeTe ,n:o 1500 Mr
,n:HeBHo. AKo He 3a6eJie)l(HTe rron3a, yBeJIHqeTe ,n:o3aTa ,n:o 2000-3000 Mr ,n:Hen110
cne,n: qeTnp:u ,n:H:u. B3HMaliTe e,n:HaTa aMHHOKHcenHHa rroHe n npo,n:nmKeHHe Ha ,lJ,l.IC
ce,n:MHU:H ( ocBeH npH He6narorrpmnHa peaKu:mr). AKo H.HMa 3a6eJIC)KHM ecpeKT c;1c;t
,n:Be ce,n:MHIJ.H, npo6BaliTe ,n:pyraTa.

0 Cne,n: H.HKOJIKO ce,n:MHIJ.ll npn rro,n:xo,n:mu:a ,n:03a Bepo5ITHO rn:e HMaTe mrnaKBa rroma
OT THp03HHa HJIH DL~cpeHHnanaHHHa. He ·rrpeBm11analiTe 3000 Mr ,n:HeBHO, ocnc11
rro,n: KOHTpona Ha neKap, KOHTO e 3aII03HaT c neqemreTo Ha ,n:errpecH.H qpe3 al\nmo -
KHcemrnn. AKO CTe B Te)l(Ka ,n:enpeCH5I H/HJIH BU MHHaBaT MHCJIH 3a caMoyforlicTDO,
He pa3qnTaliTe e,n:nHCTBeHo Ha aMHHOKHcennmITe 3a crrpaB.HHeTo c rrpo6neMa. KoH-
cynTHpaihe ce c npocpec:uoHanncT.

3a,n:'bn6oqeHa )J;HCKYCH5I 3a ll3IIOJI3BaHeTO Ha aMHHOKHCemrnH B JieqeHHeTO Ha ,nenpc·

cIDI rn:e HaMepHTe B KHnrHTe Ha ,l()l(oaH Manoc H JJ:)KYJIHH Poe B KpaH Ha Ta3H maBa.

1
0Meza-3 _MacmHU KUCe.flUHU I
~-

OMera-3 MaCTHHTe KHCeJIHHH, oco6eHo DHA HEPA, ca Ba)KHH 3a M03bKa H HeBpono-

~
-'i; •

rH'IHOTO. 3,n:pase. Ee3 JJ:OCTaT'bqHll HHBa Ha OMera-3 MaCTHHTe KHCeJIHHH, MeM6pamrre H? ~

. .
HepBHHTe KJieTKH ca IIO-MaJIKO TeqHll H TOBa M.O)l(e ,n:a HaKapa :HepBHHTe KJieTKH ,na pe~
3- II
~ J
rnpaT 6aBHO ll JIOllIO. HoBHTe H3CJie)J;BaHH5I IIOKa3BaT, qe ,n:o6aBKHTe OT OMera-3 MacrHll
I
KIICeJIHHll HaMaJI.HBaT CHMIITOMHTe Ha )J;errpeCH5ITa. Hali-,n:o6pH5IT ll3TQqHHK Ha oMera- 3
MaCTHH KHCeJIHHll e pn6aTa ( oco6eHo CbOMraTa H cap,n:HHHTe ), MeCOTO ll ,n:oMaIIIHI1Te nrW
.~_._.,
.I.•
i'

'
 -. fJ1AnA 15 XPAHEHE 391

~X uu. IIpuervrnHeTo Ha pu6eHo Maeno a TeqHa cpopMa (.r1ae cyrreHn JiblKHUH .[(HeBHo) unu
,:f~t. - Ha Karrcymr (,n:Be HJIH Tpll ,n:HeBHO mrn o6ma ,r:i:o3a oT 1000 ,r:i:o 2000 Mr ,n:HeBHO) MO)Ke ,r:i:a
e i_~:~[,ff-: noMorHe 3a o6JieKqaBaHe Ha ,r:i:errpecn.HTa n 3a perym1paHe Ha HacTpoeHHeTo. MacnaTa
iiiF.lf: Tp5I6Ba ,n:a ce CbXpamrnaT BbB cppH3ep HmI xna,n:HJIHHK, 3a ,n:a He ce OKHCJI5IT. TipHeMaHeTO
;tR).:Ha 400 UI BHTaMHH E ,n:HeBHO ( cMeceHa ToKocpeponHa cpopMa) Cbll(O MO)Ke ,r:i:a ocnrypn
{~F'.:3am:HTa OT OKHCJI5IBaHeTO.

L
,le
, '~f~\:~:.·
XopMoHaflHU Oo6aeKu

I1Ma MHOro xopMOHH, KOllTO MOraT ,n:a ce rrpHeMaT KaTO ,r:i:o6aBKI1 rrp:a Hamrq11eTO Ha
·:9l!t ,riecpHI(HTH. Bepo5ITHO cTe rn Bll)K,[(ann B arrTenne H B Mara3HHHTe 3a 3,r:i:paBocnoBHH xpaHH.
)~.-m , '
}1t:.:H5rKoH CTHMYJIHpaT penaKcaI(H.HTa H rro,r:i:o6p5IBaT CbH5I. Pa3rJie)K,r:i:aMe ,n:Be OT Ha:li-qecTo
'.~~\!~yiroTpe65IBaHHTe rro-,n:oJiy.

'If;· MenaTOH~H
:_:t:tf~_:. MeJiaTOHHHbT e xopMOH, ceKpeTHpaH HomeM oT errncpH3aTa, 3a ,r:i:a cnrHaJIH3Hpa Ha
~~~f{:;M03bKa, qe e BpeMe 3a CbH. ,l.1;o6aBKaTa OT MeJiaTOHHH MO)Ke .n:a perymrpa CbH5I. B3HMa ce B
'"?.'>':.·- ·· ,
~:!J¥i,?J:Q3H OT 0.5 ,n:o 3 Mr. MaKap ,n:eHCTBHeTO rrpn IDIKOH xopa ,n:a e 6naroTBOpHO, ,n:pynr Ka3BaT,
. ~~· -\.:: ,·

·~~~10~e H5IMaT IlOJ13a HJill qe ce qyBCTBaT KaTo rrpe6HTH cyTpHH. AKO ,I(03aTa OT 2 ,[(0 3 Mr He BH
: ::i1£_'.i i:.o Mara, rrpo6Baiire ,n:a 5I HaMaJIHTe ,n:o 0.5 Mr.
. . .:--1·:·:..
.£ ~'1 :1:"' ~-~ .

1. IlpecMeTHeTe KOJIHqecTBOTO Ha KOcpe1rna B ,[(lleTaTa Cll KaTO H3ITOJI3BaTe Ta6JZUl{Q-

ma. Ha KorfieuHa B Ta3H rnaBa H ce rrocrnpa:H:Te rrocTerreHHO ,n:a HaMaJIHTe rrpI:IeMa .
,n:o rro-MaJIKO OT 100 Mr ,r:i:HeBHO. AKo cTe oco6eHo 'lfYBCTBHTeJIHH, HarrbJIHO ro enH-
MllHHpaliTe ll 3aMeCTeTe HOpMaJIHOTO Kacpe c 6e3KOcpeHHOBO (mrn c 6e3KocpeI:IHOBll
'lfaHOBe) ll Cb,n:bp)Kall(I:ITe KocpeHH 6e3aJ1KOXOJIHH HaITI:ITKll - c 6e3KOcpeHHOBH.

CrrpeTe ,r:i:a rrynrnTe. OcBeH qe 3Ha'lfHTeJIHO m:e HaMaJIHTe pHcKa OT cbp,n:e'lfHOcn,n:oBH

3a60JI5IBaHI:I5I If paK, me HaMaJIHTe H CKJ10HHOCTTa c·n KbM rrpHCT'billl Ha rraHHKa ll
TpeBO)KHOCT.

HaMaJieTe KOHcyMa1.(H5ITa Ha Bemecrna, KOHTO cTpecHpaT T5IJIOTO. OrpaHH'lfeTe

rrpHeMa Ha COJI ,n:o e.n:ntt; rpaM ,[(HeBHO. 3aMeCTeTe Cb,[('bp)Kall(I:ITe KOHCepBaHTH rrpe- .
pa6oTeHH xpamI c (3a rrpe,n:rrO'lfHTaHe eKOJIOrll'lfHO . qifCTll) 3eJieHqy1.(ll ll IlJIO,D;OBe ll
ITbJIH03bpHeHH xpaHH. AKo e Bb3MO)KHO, KoHcyMnpaliTe eKonotHqHo t.!ncTo Tenern-
Ko, ,n:oMarnHH ITTHU:H H pn6a. 0T6.Hrnaihe rrpepa6oTeHHTe MeCHll rrpo,n:yKTH .

. XpaHeTe ce crroKoliHo. He 5I)I(Te B ,[(BH)KeHHe H He rrpe5I)K,D;aliTe. ,lJ;nBqeTe xpaHaTa en

11.(aTeJIHO H orpaHHqeTe rrpI:IeMa Ha TeqHoCTH no BpeMe Ha xpaHeHe ,n:o e,r:i:Ha qarna.

Ilpeu:eHeTe ,[(aJIH li3IlllTBaTe cy6eKTHBHUTe CHMilTOMH Ha XHI10fJIIIKeMI15I - CBeTo-

B'bpTe)K, rpeBO)KHOCT, ,n:errpec1rn, cna6ocr H TperrepeHe - TpH mrn qeTHpH qaca cne.n:
xpaHeHe (HJIH B paHHIITe yTpHHHII qacoBe) II ,r:i:amr Te 6bp3o 113qe3BaT, ru;oM xarrHeTe
392 E,[(M'hH,[( EOPH ,l(A CE CIIPABHM C TPEBOJKHOCTTA H <!JOEHI!TE

Hern:o. Cne.n: ToBa 6HxTe MOrJIH .n:a Harrpamne oqml(HanHoTo rnecrirncono H3cne.nna-
He 3a rmoKo3eH TonepaHc. AKo rro.n:o3HpaTe, qe xHrrornHKeMH5ITa .n:onpuHac51 L(a npo-
6neMa BH c TpeBQ)KHOCTTa, rrocrapailre ce .n:a eJ1HMIII-Uipare OT J(HeTaTa CH BCHlfKH
cpopMM Ha foma 3axap, Kacp5IBa 3axap, Me,n, u:apeBHqeH cHporr, u:epHBHqm1 ITOL(cna-
.n:Hren11, Menaca H cppyKT03a. (BHHManaihe C'blI(O H c acrrapraMa HJ1H Nutrasweet.
Homue. H3cne,u:BaHH5! roBop5IT 3a Bpb3Ka Me)l<.n:y TOBa BelI(eCTBO H namrqecKoro
pa3CTpOHCTBO rrpII H5IKOH xopa.) IloBeqeTO npeCHII IIJ10,IJ:OBe (He cyrneHII) ca IlOL(XO-
J(5IlI(lI rrpH XHIIOrJ1IIKeMH5I, HO IlJIO,IJ:OBHTe COKOBe Tp5I6Ba .ua ce pa3pC)l(J(aT c no.na.
Crra3Baihe C'hBeTHTe B pa3.n:ena ,,IlpoMeHH B ,n:HeTaTa rrpII xHnornHKeMII5I" II ofamc-
neTe rrpHeMaHeTo Ha nperropuqamITe .n:o6aBKII. EIIxTe MornH .n:a ce K0Hcynr11pare
c KBaJIIIcpHl(IIpaH mreronor, 3a .ua BH ITOMOrHe B pa3pa6oTBaHeTO Ha I10,IJ:X0.[(5IUta
.n:neTa II .ua Bil rrperropuqa ,n:o6aBKH.

6. Ilpel(eHeTe rrpe,n:pa3IIOJ10)l(CHOCTTa Cll K'bM xpaHHTeJ1Hll aneprrrll. 06upHeTe BHHMa·

HHe Ha BCI.fqKll Bll,[(OBe xpaHH, 3a KOHTO KOTIHeeTe (oco6eHO Ha IlllICHlll(aTa H MJJClf·
HHTe rrpo.n:yr<TH) II ce OIIHTailTe ,n:a enHMHHrrpaTe BbIIpOCHaTa xpaHa OT .[(Hern Ta Cl!
3a ,[(Be ce.rr,MHI(ll. Cne,n: TOBa OTHOBO 51 BKmoqeTe II o6upHeTe BHHMaHrre .uanH HM~ne
H5IKaKBH CHMITTOMH. 3a n0Be11e HHcpopMaU:H5I BII)K KHHraTa Ha Maprnan MeHL(1>JI n
Kpa51 Ha Ta3ll rnaBa llJ1H ce o6bpHeTe KbM ,UHeTOJIOr.

7. IlocTapailTe ce ,u:a ce rrpH,U:bp)l(aTe K'bM C'bBeTHTe B pa3,n:ena ,,XpaHHTCJ1Hli HClCOKll 1

,n:a IlOHll)l(aBaHe Ha CTpeca/TpeBO:>KHOCTTa". :YfarroJI3Ba1iTe J(HCBHUKa Ha xpmwma.
3a ,n:a cne,n:HTe rrpHeMa Ha KocperrH, Ma3HHHH, cna,n:KHIIlII H anKoxon H ce omnaihc Jta
llMaTe 6anaHCHpaH 6poil rrpIIeMII OT BC5IKa OCHOBHa rpyrra xpaHH B rrpO,U'bJDKCllllC
Ha H51KOJ1KO ce,n:Mlll(ll. He ce npuumopeaume oa npOMCfl.Rme paOUKGJZHO ouemama
cu, 3all(OTO MOj!(e ,n:a ce pa36yHTyBaTe cpe:w;y II,[(e51Ta ,n:a OCblI(eCTB5IBaTe KaKBHTO II
,n:a 6Hno rrpoMeHII. IlpaBeTe no e,n:Ha ManKa rrpoM51Ha BC5IKa ce,n:MHI(a - rrntt ,n_opu
BCeKH MeCel( - 3a ,n:a rrpoMeHHTe ITOCTeneHHO xpaHIITeJ1HllTe Cll HaBlll(ll.

8. 06MIICJ1eTe rrpHeMaHeTO Ha ,n:o6aBKIITe, rrperrop'b1IBaHII rrpII TpeBO)l(HOCT II crpcc,

oco6eHo BHTaMHHHTe OT rpyrra B, BIITaMHH C II KaJil(Hil-MarHe3IIH. EHxTe Morm1 ;ta
ce KOHCYJITHpaTe c ,n:Heronor IIJIII neKap, KOHTO rro,IJJJ;bp)l(a H,[(e5ITa 3a npueMaHcTO
Ha BIITaMIIHII c BHCOKII IlOTCHl(lIH (He BcIIqKII 51 IIO,U:Kpern1T), 3a .n:a BH rroMorHe.

9. blIXTe MOfJIII ,n:a ll3rrpo6BaTe 6IIJIKIITe KaBa IIJ1H BanepllaHa KaTO J1CKll TpaHKBHJlall·
TH 3a o6neKqaBaHe Ha rpeBO)l(HOCTTa IIJ1II ,n:a orrHTaTe SAM-e IIJ1II )l(bJ1T KaHrapiion
· 3a ne-qemrn Ha neKa ,n:o yMepeHa ,n:errpeCH51. KarrcynuTe c pH6eHo Maeno (6oraTO 11 :-i
OMera-3 MacrHH KIICeJIHHll) CblI(O Morar ,n:a ITOMOrHar rrpll ,n:enpec1rn. BcrrqKH TCJll
BelI(eCrBa II(e HaMepIIre B MecrHara arrreKa IIJ1II B Mara3HHa 3a 3,UpaBOCJlOBHII xp 3·
• \If
Hll . .He rrpeBHIIlaBalire rrperropbqBaHHre ,[(03II, OCBeH cne,n: KOHcynral(H5I c onHTc
.rrpocpecIIOHaJllICT.

10. EIIXre M~fJIII ,[(a rrpoBepHre ,n:anll aMHHOKIICeJ1HHHTe w;e Bll ITOMOrHar - no-KOHKpcT·
Ho GABA IIJ1ll L-rpIIrrrocpaH 3a rpeBO)l(Hocr II rupo3HH HJIII DL-cpeHIInanaHHH npH
,n:enpecIIH. BH)l(re KHHrRTe Ha )l;)l(oaH Manoc JiapcbH II j:()l(yJ1II51 Poe B Kpa5I Ha ma·
Bara 3a 3a,[('bJ1601IeHa IIHcpopMal(JHI orHOCHO lI3IIOJI3.BaHero Ha aMIIHOKHCeJlI-IHII npH
ne11eHHero Ha TpeBO)l(HOCr ll ,n:enpeCII51.
 fJIAI3A 15 XPAHEHE 393

1. OT MHOroTo Hema, Heo6xoJJJ-IMH 3a rrpamrnHOTO ¢YHKUJIOHHpmre Ha M03bKa, cJie,n:HH-

Te TPH ca oco6eHo nmKHH 3a xopaTa c rrpHCTbITH Ha rraHHKa, cpo6mr H/mrn TpeBO)I<HOCT:
a A,n;e1rnanrn HHBO Ha cepoTomrn a

AneKBaTHOTo HHBO MO)f(e ,n:a ce rrocnirHe qpe3 SSRI KaTo Prozac, Zoloft HJIH Paxil (BH)I<
Dzaea 17). EcTecrneHHTe aJITepHaTHBH 3a rroBHIIIaBaHe HHBOTO Ha cepoToHm-ra BKJifOq-
BaT yrroTpe6aTa Ha 6mn<arn )KbJIT KaHTapnoH, eH3HMa S-a,n:eH03HJI-MenroHHH (SAM-e)
HJIH aMHHOKHcemrnaTa L-TpHITTocpaH. Mo)KeTe ,n:a yBenwrnTe HHBOTO Ha cepoTomrna
H KaTO KOHCYMHpare 6oraTH Ha TpllilTOcpaH xpaHli KaTO rryeIIIKO, p116a-TOH, 5IHU:a HJIH
MJI5IKO, Karo crropTyBaTe ycnneHo, H3JiaraTe ce Ha CJibHU:e rroHe no e,n:HH qac Ha ,n:eH II
BHecere B)KHBOTa CII MarwrecKaTa CbCTaBKa, Hapeqena mo6oB.11 rrpHBbp3aHocr.
0 A.IJ.errnaTHo, cTa6mrno mrno Ha KpinHaTa 3axap

Ilperne,n:aihe pa3,n:emne, rrocBeTeHH Ha x1mormmeMH5ITa 11 xpaHHTenmue rrperro-

pbKH rrpu Xllil0fJIHKeMU5I. EmIMIIHHpaihe OT ,n:IIeTaTa CH BcHqKo CJiaJJ:KO, OCBeH
rrno,n:onere. BnHaru CH HoceTe HeCbJJ:bp)Kama 3axap 3aKycKa (B Konara, B pa6oraTa
L ll TaKa HaTaTbK) KaTO 5IJJ:KH liJIH KpaKepn 6e3 COJI H CHpeHe 3a B CJiyqali, qe ll3TIH-
TaTe XllIIOfJIHKel\rnqm1 CIIMITTOMH. HerrpeMeHHO B3HMaihe ,n:o6aBKli KaTO BHTar-.mH
B-KoMrrJieKc H xpoM.
© ,ll;ocTaTb 1 IHO CJI'bHqena CBCTJIHHa

Ilperne,n:aihe pa3,n:ena B I'.lla8a 16 3a ce30HHOTO acpeKTliBHO pa3CTpOHCTBO, 3a ,n:a

orrpe,n:emne ,n:ami ,n:ecpuu:nTbT Ha cBeTmma e rrpo6neM 3a Bae. AKo e TaKa, rrpoqere-
re KI-rnrara Ha HopMaH Po3eHTan, U:HTnpaHa oT,n:ony. Me)l<JJ:yBpeMeHHO ynemiqeTe
H3JiaraHeTo Cll Ha CJibHU:e HJIH Ha 5IpI<a CBeTJIHHa rrpe3 eceHTa H 3HMaTa.

·Balch, Jam es, and Phyllis Balch. Prescription for Nutritional Healing. Second edition. Garden
City Park, N.Y.: Avery Publishing Group, 1997. (A comprehensive reference book.)
Bender, Stephanie. PMS: Questions and Answers. Los Angeles: Price Sloan, 1989.
Bloomfield, Harold. Healing Anxiety with Herbs. New York: HarperCollins, 1998.
Bloomfield, Harold, Mikael Nordfors, and Peter Mc Williams. Hypericum and Depression.
Santa Monica, Calif.: Prelude Press, 1996. (A good reference on Saint-John's-wort.)
Bourne, Edmund J., Arlen Brownstein, and Lorna Garano. Natural Relief for Anxiety.
Oakland, Calif.: New Harbinger Publications, 2004.
~- ~rown, Richard. Stop Depression Now. New York: Putnam, 1999.
l ;,_;~ass, Hyla, and Terrence McNally. Kava: Nature's Answer to Stres;, Anxiety, and Insomnia .
.'~: Rocklin, Calif.: Prima Heath, 1998 .
... ,.

.) Colbin, Annemarie. Food and Healing. New York: Ballantine Books, 1986. (Excellent
- introductory book on nutrition.)
l~· Crook, William. The Yeast Connection. Third edition. Jackson, Tenn.: Professional Books, 1989.
·,{ Davidson, Jonathan R. T., and Kathryn M. Connor. Herbs for the Mind. New York: Guilford
.t Press, 2000.
 · ..

394 E,[(M'bH,[( EOPH PA CE CllPABHM C TPEBOJRHOCTTA If <POEHI1TE

Dragull, Klaus, Wesley Y. Yoshida, and Chung-shih Tang. ,,Piperidine Alkaloids from Piper
M ethysticum. '' Phytochemist1y 63, no. 2 (2003): 193-198.
Dufty, William. Sugar Blues. New York: Warner Books, 1975. (Classic popular book on
hypoglycemia.)
Haas, Elso.n M.Staying Healthy i·vitlz Nutrition. Berkeley, Calif.: Celestial Arts~ 1992.
Mandell, Marshall. Dr. Mandell' s Five-Day Allergy Relief System. New York: Pocket Books,
1980.
Mathews-Larson, Joan. Depression-Free, Naturally. New York: Ballantine ·wellspring,
1999.
Mindell, Earl. Herb Bible. New York: Simon & Schuster (Fireside), 1992.
l
- - . Vitamin Bible. New York: Warner Books, 1979.
Robbins, John. Diet for a New America. Walpole, N.H.: Still point Publishing, 1987.
Rosenthal, Norman. Winter Blues: Seasonal Affective Disorder and How to Overcome It.
New York: Guilford Press, 1993.
Ross, Julia. The lvfood Cure. New York: Penguin Books, 2002.
1
Sears, Barry. The Zone. New York: Regan Books, 1995.
Tierra, Michael. The Way of Herbs. New York: Pocket Books, 1990.
Weil, Andrew. Natural l-Iealth, Natural Medicine. Boston: Houghton Mifflin, 1995.
 3a601urnaHJ1.H, KOMTO M O r aT
L ?B,a 4orrpMHecaT 3a TpeBO)KHOCTTa

L ~~:;~Ki:'.· .
. ~~~1;~-\. . Hali-Bepo5ITHO rpeBO)KHOCTTa BH He ce .JJ:bJDKH Ha e,n:Ha-e,n:HHCTBeHa np11q1rna, a Ha
~~:'.~~f~Y:.MHO)l(eCTBO cp11311LfeCKl1 11 IICHXOJIOfHqecnr cpaKTOpll H Ha HaqnHa Bll Ha )KHBOT. B Ta311
:::{'.rnaBa n:i;e pa3rne,n:aMe pe,n:11u:a qecro cpemaH11 qm311qecK11 CbCT05IHl15I, Ko11ro BJiolllaBaT
?~.·-TpeBO:>I<HOCTTa 111111 H3TOll(aBaT opraHH31\fa Bll 11 BH rrpaB5IT rro-y5I3BHM11 3a Bb3,I(eHCTBl1eTO
L '~yJ. lliKOll OT T5IX ca H3TOll(eHHeTO Ha Ha,u:6b6peqmne )KJ1e3H, ll(HTOB11,I(Hl1Te ,n:nc6anaHCH,
.:vKaH,n:H,n:03aTa, TOKc11qHOCTTa, rrpe,n:MeHCTpyaJ1Hl15IT CHH,n:poM, MeHorray3aTa, CC30HHOTO
;;/\ tcpeKTHBHO pa3crpolicTBO 11 6e3cbHHeTo. XnrrormrneMH5ITa 11 xpaH11TeJIH11Te aneprH11,
L ~~:pa3rne,n:aHH B Dw6a 15, Morar ,n:a nMaT rro,n:o6HH Bb3,n:elicrmrn. 3a ,n:a ce crrpaB11Te pe3yn-
1~(rarHo c rraHHKaTa, cpo6HHTe, reHepaJIH3HpaHaTa TpeBO)KHOCT HJIH ,n:errpeCH5ITa, Tp5I6Ba ,n:a
'jt~opH.rHpaTe H Te311 CbCT05IHH5I, TbH KaTO Te 3a,n:bn6oqaBaT rrpo6neMHTe c rpeBO)KHOCTTa.
{ BirrpeKll qe T03H . CIIllCbK ,n:aneq He H3Lfeprrna BcHqKn CbCT05IHH5I, KOHTO MoraT ,n:a ycJIO)l(- .
_I\~511' rpeBO)KHOCTTa, roil BKmoqBa Hali-qecro cpen:i;aHnTe B M05ITa rrpaKTllKa. H5IK011 ca oLie-
~~:1311,n:HH, ,n:pynr -
;·,i ~·."". .
He. Ha5ICHO ere, aKo He MO)KeTe ,n:a cmne 111111 crpa,n:are OT IIMC, HO B11e
l:·cu JieKap5IT Bll) MO)Ke ,n:a He 3HaeTe 3a CbCT05IHl15I Ka TO l13TOJJJ;eHHCTO Ha Ha,n:6b6peLIHl1Te
J.) ,Iille311, KaHJJ:HJJ:03aTa, TOKCffl!HOCTTa, JJJ;HTOBll,I(HHTe ,n:nc6an·aHCl1 HJIH ce30HHOTO acpeKTllB-
,~~HO pa3CTpOHCTBO. BceKll, KOHTO CTpa,n:a OT TpeBO)KHOCT, Tp5I6Ba ,n:a II03HaBa Cl1MIITo'Ml1Te,
:.~'. fip11Lfl1Hl1Te 11 JieLfeHl15ITa Ha BcnqKH Hepa3IIOJIO)KCHH5I, pa3rne,n:aH11 B Ta311 rnaBa.
:~~'···, ·-

. . IIpo,n:bJI)KJ.1TeJIHl15IT 11 rrocT05IHeH crpec rrpeyMop5IBa Ha,n:6b6peqmITe )KJie311. B ,, The

__._. tresses · of Life" (CrpecbT B Harnirn )KHBOT) eKcnepTbT no crpeca XaHc Cenne orr11cBa KaK
p po,n:bJI)Kl1TeJIH_H5IT crpec BO,I(H ,n:o xpOHHqHa MancpyHKI.£1151 l1J1H H3TOll(eHHe Ha Ha,n:fo)6peLI-
~I ·

~y~re )l(Jie3H. ToBa Ha cBoli pe,n: Bmrne Bbpxy YMeHHeTo BH ,n:a ce cnpaB5ITe cbc crpecoB11
t~s~rya:uH11 H yBeJI11LiaBa Bepo5ITHocrra ,n:a n3rrnrBare rpeBO)KHOcT B nHu:ero Ha crpeca. H e-
~,ocraroLIHll5IT CbH, rrpO,II;bJI)KHTeJIHOTO H3JiaraTe Ha TOIIJIHHa HJIH cry,n:, ,n:ocerbT c TOKCll-
:~~ ~' 3aMbpCHTCJIH H anepreHH, Ka~TO H rrpHeMbT Ha KOpTH30H Cbll(O MOraT ,n:a ,n:orrpHHeCaT
,: -~a H3Toru:eHHeTo Ha Ha,n:6b6peLIHHTe )KJie3II. BHe3anHara rpaBMa HJIH cepH03HOTO cpH3HLie-
·.. '.":·..

395
396 . E,[(Mbl-IJJ: EOPH J(A CE CllPABHM C TPEBOJI<HOCTTA 11 <POEI111TE

CKO 3a6omrnaHe MoraT ;:i:a IIOCTaB5IT HaLiaJ10TO Ha H3TomemreTO Ha Ha;:i:6b6pelfHHTe )KJIC3H

HJ1H .n:a ro BJ10WaT. 06bpHeTe BHHMaHHe, qe MHOfO OT Te3H cpaKTOpH, oco6eHO BHe3arrnaTa
TpaBMa (3ary6a HJIH rrpOM5IHa), nrpa5IT pOJ15I H 3a Bb3HHKBaHeTO Ha TpeBO)!(HH pa3CTpoiI-
CTBa. TpeBO)!(HHTe pa3cTpo1Icrna H H3TOlI(eHHeTo Ha Ha,n:fr.b6peLJHHTe )!(JIC3H LrecTo BbpBSIT
pbKa 3a pbKa.

lfaTolI(eHHeTo Ha HaJJ:6b6peqH11Te )!(Jie3H ce pa3BHBa Ha eTarrH. KoraTo ce 6op1ne cbc <

.
CTpeca, Ha,n:6b6pet.IHJITe )!(J1e3H pa60T5IT CBpbXaKTHBHO, rrpOH3Be)l<JJ:allKH roneMH KOJIHlJe-
CTBa a;:i:peHaJIHH H Hopa;:i:peHaJIHH, KaKTO H CTepOH.JJ:HH xopMOHH KaTO KOpmu30JZa. KoraTo
CTpeCbT CTaHe rrpOJJ:'.bJ1)KJITeJieH, )I(J1C3HTe ce rrpeyMopSIBaT H rrpeMHI:IaBaT B C'.bCT05IHHe Ha
BpeMeHHa MancpyHKI(lI5L AKO CTe cpaBHJITeJ1HO 3.JJ:paBH, Te me ce omnaT ;:i:a KOMIICHCHpar
H MOraT ,n:a ce B'.b3CTaHOB5IT ,n:o TOl.!KaTa Ha xunepmporfiu.H. (yroneMSIBaHe). Ho aKo BHCO-
KOTO HHBO Ha CTpeca rrpo,n:'.bJI)!(U, )!(J1e3HTe B Kpa:liHa CMCTKa me ce H3TOlI(5IT OTHOBO H me
OCTaHaT B XpOHHlJHO C'.bCT05IHHe Ha MancpyHKI(H5I. Ha T03H eTarr Te MO)!(e ;:i:a ce J1101llKaT
Me)K.JJ:Y CBp'.bXIIpOH3BOJJ:CTBOTO Ha a.n:peHaJJHH, KOCTO rrpe,n:H3BHKBa rraHHKa HJ1H pe3KH rrpo-
MCHH B HacTpOeHHCTO, H IIOHH)KeHOTO rrpOH3BOJJ:CTBO Ha a,n:peHaJ1HH. KpaHHH5IT pe3yJ1TaT
OT rrpo,n:'.bmKHTCJ1HOTO H3TOlI(CHHe Ha Ha,n:6'.b6pelJHHTe )l(Jle3ll MO)!(e ,n:a 6'.b,n:e c1rn.n:poM Ha
xpoHHt.IHaTa yMopa, qm6poMna.'Inrn, xpoHHt.IeH 6poHXHT llJill CHHY3HT H anTOH:MYHHll 3a6o-
JI5IBaHH5I, BapnpalI(H OT nyriyc JJ:O peBMaTOHJJ:CH apTpHT.

CHMIITOMHTe Ha H3TOIIJ:eHHeTO Ha Ha.JJ:6'.b6pelJHHTe )KJIC3ll BKJ1IOlJBaT

t} HncI<a IIOHOCHMOCT K'.bM CTpeca (.n:pe60J1HH, KOHTO rrpe,n:n He ca BH ,n:pa3HHJIH, BH

B6eC5IBaT)

9 fleTaprH5I H yMopa (t.IeCTO ce rrp05IB5IBaT B TPY.JJ:HO CTaBaHe cyTpHH).

~ CneTOB'.bpTe)l( rrpn p5I3Ko cTaBaHe (HapHLJa ce postural hypotension).

0 _qyBCTBHTCJ1HOCT K'.bM CBCTJIHHa (TPY.JJ:HO a;:i:arrTHpaHe K'.bM 5IpKaTa CBCTJ1HHa HaBbH).
.i
e IIpo6neMH c KOHI(eHTpaI(HSITa n rraMerra. :1

~ I

0 Ee3CbHHe.

@ XHTIOfJ1HKCMH5I.

(& AneprHH (K'.bM xpaHH, BemecTBa B OKOJ1HaTa cpe.n:a, TIOJICHH, rrneceHH H 'faKa HaTaTbK).

0 3aCHJ1CHH CIIMIITOMH Ha rrpe;:i:MeHCTpyaJ1Hll5I CIIH,n:poM.

a IIo-t.IeCTII HacTHHKH H pecrrupaTopHH 3a60JJSIBaHII5I.

XttnorJIIIKeMirnTa u H3TOIUemreTo Ha HaA6'h6pe~IHIITe mneJII. XHrrornHKeMHSITa H H 3 -

romemrero Ha Ha,n:6'.b6pet.IHIITe )KJie3II t.IecTo B'.bpB5IT p'.bKa 3a pbKa. Ha.n:6b6peLJHHTe )l<ne 3 n
cpyHKI(lIOHHpaT 3ae.n:Ho c rraHKpeaca 3a TIO.JJ:JJ:'.bp)l(aHeTO Ha . cra6HJ1HH HHBa Ha Kp'.bBHaTa
3axap. IlpII MancpyHKI(IUI Ha Ha,n:6n6pet.IHHTe )!(Jie3H HIIBaTa Ha Kp'.bBHaTa 3axap ce Kone6a-
5IT. IlpII BJ101llaBaHe . Ha HaJJ:6'.b6pet.IHOTO H3TOI.I(eHHe cpyHKI(H5ITa Ha HMYHHaTa CHCTeMa e
rro.n:KorraHa H ToBa BOJJ:H no rro-roJISIMa rro.n:armrnocr Ha aneprmr, acrMa, pecrrnparopHH
IIHcpeKI(Hll H HaCTllHKH.

3aBIICIIMOCTHTe II II3TOIUeHIIeTO Ha HaA6'b6peqmITe. JKJieJII. 3aBHCHMOCTTa OT Ko¢e-

1rna, TlOTIOHa, aJ1KOXOJ1a HJ1ll HapKOTHI(IITe t.IeCTO ce CB'.bp3Ba c H3TOlI(eHHe Ha HaJJ:6b6petI-
 i>,t ~
-;.~:~
·. . fJIABA 16 3AEOJJJJBAHHH, KOHTO MOI'AT J{A f-(OIIPHHECAT 3A TPEBOJKHOCTTA 397
...~~.~~.- ,·~ .

l : : ~::';'.: HHTe )KJie3H, KaKTO II clm3HOJIOrfflIHII5.IT KOI1Hei<: 3a 3axap. IlpOJJ:bJDIGITeJIHaTa yrrcnpe6a Ha

{ j~{{ K05ITO II ,n:a 6Irno OT Te3H cy6cTaHIJ;llll BJIOlllaBa CoCT05IHIIeTO. AKO IIMaTe H5.I.K05I OT Te3H 3a-
~ .,~1~(~.:: BI1CHMOCTH, pHCKbT OT He,n:ocTaToqHOCT Ha Ha.n:6o6peqHIITe )KJie3H e ITO-BllCOK OT cpe,n:HH5.I.
:. ~.,:~: t ·
·~ :1 .'~=g:·.

~ .i~t~::~:. Bce1rn,IJ:r1esmrnT .IKHBOT n H3Tom;em1eTo Ha 1rn.n;6n6peqmITe mJie3H. · M;3ffhJIHeHoTo c

~ :1¥:: xpOHffCieH CTpec BCeKllJJ:Hemre B pe3yJITaT Ha rrepcpeKU:llOHH3bM ll caMOHaJimKeH HaTHCK
; ::1~}{:: qeCTO Cb~O BOJJ:H ,n:o H3TOIU:emre Ha Ha.n:6o6peqHllTe )KJie3H.

~ 1;~ E'b3cmaHOBJlBaHe om u3moU{eHuemo Ha HaiJ6'b6pe'lHume ;;;c;ie3u

:~ ~~J{Y, :·
r
·. .,,v;,.,, .··
3a ,n:a ce Bb3CTaHOBHTe OT H3TOW:eHlleTO Ha Ha,n:6o6peqmITe )KJie3H, Tp5I6Ba ,n:a rro,n:xo-
L 7
.·':itW):(rrTe KbM Hero Ha H5IKOJIKO pa3JIHqHH cppOHTa. OT IIOJI3a rn:e BH 60,n:aT rrpoMeHHTe B HaqH-
l ! ~:Fa Ha )l(HBOT, ,n:o6aBKHTe II MO.UHcPHKaU:IIHTe B ,I(HeTaTa, a HMeHHO:
~' '}~~·;;;.~t.-~·:h;· ·. .
1 :;~:H ~
•r(."? ' ~ ·- ' .
OrrpocTeTe flnIBOTa CH. 3a.ualire CH Borrpoca KOH BallIH HaBHU:H, npaKTHKH II 3a,n:omKe-
~ :d6~(HH5I npeTOBapBaT )KHBOTa BH, BMeCTO .ua ro o6oranrnaT.
I i ·(~~J}~: - ·.. -

~~? . peJiaKca~1m. Bee e,!(HO

L.-

r ~~0 Pe,n:OBHO rrpaKnmysailTe rrpe.n:rroq11TaHaTa OT Bae <JiopMa Ha

I .
~ .'~·. 7;:;L(aJIH TOBa e rrporpeCHBHa MYCKYJIHa peJiaKCaU:H5I, HacoqeHa BH3yaJIH3aU:H5.I, Hora HJIH Me-
u

L ~ -~. !,• .. •• .. - · .

i) vuaU:H5I, IlOCTapaihe ce ,n:a 5I rrpaKTllKyBaTe BCeKH.UHeBHO.

·~;-.~ .: . .

L Bce1rn .[(eH cu OCHryp.srnaiiTe OT~HX. ,IJ;ocTaToqmrnT CbH cirn:o He e JIYKC. Ila Bo3MO)l(-
.'~6CT
',
:.:"":":~.
err miraiiTe B ,n:eceT HJIH e.n:rrHa;:i:eceT Beqepra. Koraro MO)KeTe ,n:a cu rro3BOJIHTe ,n:a
-

_c mue ,n:o KbCHO cyTpHH, HanpaBere ro.

fj.: ~ ..

CrropTysaiiTe pe.n;oBHo. Ocrrrypere CH 20 .uo 30 MHHYTH yMepeHo cnopryBaHe BCeKH .

~~~H, 3a npe,n:rro'lfHTaHe Ha OTKpHTO (BH)K Dzaea 5).
,:.--

i·;~ ··· ·...

EJIHMHHupaiiTe KocpeHHa, HUKOTHHa, aJIKOXOJia II HapKOTHI(llTe. 3aMeCTeTe KocpeHHO-
~~.IJ:Te HamITKH c 6HJIKOBlI qaiioBe. qa5.IT OT CJia)J:oK KopeH e oco6eHO IIOJie3eH, aI(Q CTpa,n:aTe
~C>T XIIIIOfJIHKeMH5I.
Ji; ~·

}. 3a TpH Meceu;a eJIHMHHHpaiiTe BcHqKJI cpopMH Ha 3axap, OCBeH KCHJIHTOJI HJIH CTeBirn.
ToBa BKJIIO'lfB.a 65Inaia II KaqrnBara 3axap, Me.n:a, lliOKona,n:a, MenacaTa, u:apeBrrqmUI cHporr,
.: ~~.,._:eHOBH5.I CIIpon II cyIIIemne IlJIO,I(OBe. 3aMeCTeTe c )'MepeHO KOJIHqecTBO rrpeCHH IIJIOJJ:OBe.
,'.;;,;~HJIHTOJibT e 3axap, HanpaBeHa OT qm6pnTe Ha 6pe3aTa. T5I BOJJ:H caMO ,n:o cna6o ITOBIIIIIa-
:i~e B KpoBHaTa 3axap II He nomnrraBa HHBaTa Ha llHCYJIHHa. CreBH5.ITa ce II3BJirrqa OT e,n:Ha
<~ f!<HOaMepIIKaHCKa 6HJIKa H e MHoro IIbTH rro-cna.n:Ka OT 3axapra. lliMa KaJIOpIIH II e MHOro
~0:6e3onacHa OT H3KYCTBeHHTe IIO,I(CJia,n:HTeJill KaTO acrrapTaMa II 3axapIIHa. B IIOBeqeTO Ma-
tfl3HHII 3a 3,n:paBOCJIOBHH xpaHH rn:e HaMepnre KCHJIHTOJI n creBn5.I. Cne;:i: rpII Meceu:a MO)l(e:re
.;r HOBO ,n:a BKJTIOqHTe ecTeCTBeHH 3axap1I KaTO Me.n:a B MHOfO .MaJIKH KO-!rnqecTBa.

·~:( . Crra3naiiTe 3.UpanocJioBHa II 6anaHcnpaHa .L(HeTa. ,IJ;oKOJIKOTO e Bb3MO)l(HO, eJIHMHHH-

)iire npepa6oTeHHTe xpaHH II xpaHHTe, KoM KOHTO ere aneprnqHrr. AKU:eHrrrpalire Bopxy
~~JIH03bpHeHHTe
~~~
. ~
xpaHH, rrpecHHTe .3enew1yu:n II rrpecHHTe hno,n:oBe. KoHcyMHpaiire npo-
 398 E,O:MbH,O: EOPH f{A CE CIIPABJIM C TPEBOJKHOCTTA H cfJOEHHTE

Te1rn rro.n: cpopMaTa Ha 6060Btt ll . 3bpHemr KyJnypH; 5IH1(a; eKonor1111no l:IHCTH ,norvraw 8 H
ITTHl(tt; eKonorttl:IHO 1IllCTO Meco HJIH ptt6a. He rrpeKaJI5IBai1Te c Bbrnexn,npanne. HaMaJie-
re KOHCYMal(H5!Ta Ha rrpocrtt mmrecrera: MaKapoHeHII 1n,nen115I, xmr6, nbp)Kemi KaprocpH,
Kaprocptt, KpaKeptt, reBpel(H n raKa HaTaTbK. CrapaliTe ce rrpn BC5IKO xpanene ,na en OCH- ·l
rypHTe Ma3HHHH, rrpoTeHH ll CJIO)KHH BbfJieXH,npaTH. 0T65Irnai1Te ,na 5I):(eTe caMo ITJIO,[(ODe
Be,n:Hara cne.n: CTaBaHe ll OT65Irnaiire IlJIO):(OBHTe COKOBe (BlDK Dzdea 15).

A1w n MaTe xHrrorJIHKel\'nrn, crra3BaiiTe_ rro,n:xo,n:mua ,n:rreTa. HerrpeMeHno xannafiTe 3a-

KycKa, Cb,U:bp)Karn:a rrpore1rn ll Bbrnextt,n:paTH, ,n:Ba ,no rpn qaca cne,n BC5IKO OCHOBHo xpa-
HeHe (Bll)K DzaBa 15) .

f(o6aeKu npu U3mouteHue Ha HaiJ6a6pezmume ;;1c1ze3u

t
lliKott .n:o6amrn rroMarar rrpn H3rorn:enHe Ha Ha,n6b6pel:IHHTe )KJie3H. Koncynnipalirc J

ce CbC CB05I JieKap OTHOCHO rrptteMaHeTO Ha cne,nHHTe ,no6aBKH H KOJIHl:Iecrna:

o B HTaMHH C c 6ttocpnaBoHoH,n:H: 500 ,no 1000 :Mr rptt ITbTH ,nneBHO c xpaHa.
9 lJ)fHK: 30 Mr ,[(HCBHO.

e BttTaMHH B 6 rro.n: cpopMara Ha.P5P (mrpH,n:oKcHn-5-cpoccpar): 50 Mr ,nBa ITbTH ,nHenHo.

0 KaJil(HH c MarHe3Hii (3a rrpe,nno11J:ITaHe xemipamr cpopMH Karo l(HTpar HJIH acnap·
raT): 1000 Mr KaJil(Hii n 500 ,no 1000 Mr MarHe3uli npe,nH JI5IraHe.

0 IlaHTOTCHOBa KHCeJIIIHa: 100 ,no 500 Mr ,nHeBHO.

c IIOMOID:Ta Ha JieKap, npaKTHKyBarn: XOJIHCTlll:IHa Me,ILHl(HHa, HaryponaT HJIH ,npyr 3Jlp:I.

BeH crreDJiaJIHCT 6HxTe Mornn ,n:a npo6Bare ,no6aBKaTa ,,Adrenal cortical glandular". Tipc·
rropbt.rnrenHnTe KOMrraHHH ca ,,Bezwecken", ,,Allergy Research" n ,,Enzymatic Therapy".
,,Adrenal cortical glandular" e 3a npe,n:rro1nITaHe rrpe,n ,,Whole adrenal glandular", K051 TO
,neHCTBa CBpbXCTHMynnparn:o Ha H5IKOll xopa.
KarrcymITe or IJ}IJI cna,n:bK iopeH rroMarar Ha IDIKOH xopa B neqenHeTo Ha H3TOLUCHI! ·
ero Ha Ha)l.6b6peqHHTe )KJie3H, HO He B3HMai1Te cna,n'bK KOpeH, aKO HMaTe BHCOKO KpbD!IO
HaJI5IraHe IIJill BHCOKH HHBa Ha ecrporeHa.

Il.(HTOBll)l.HaTa BH )KJie3a e pa3TIOJIO)KeHa Ha,U rpb,nHaTa KOCT lI pbKOBO,I(lI Mera6omn ·

0
.l
~
. HHTe peaKl(llll B 1(5IJIOTO BH T5IJIO. T5! ceKpeTHpa ,U:Ba xopMOHa - THpOKCHH lI TpHHO,UOTIIP "
HHH, KOHTO llr~a5IT pOJI5I B perynHpaHeTO Ha TeJieCHaTa Bil TeMrreparypa H Meta6omnH 3T:1
CKOpOCT, KaKTO. lI B ,n:pyrH Hema. ...
·1 {.•
·
.
~HTOBH,n:Hara ~e3a MO)Ke .n:a ~w~c
~

.
PaBHOBectteTo Ha e napyrneHo no ,nBa Hat.rnna: T5f

·. I ~
,na 6'b)l.C · (CbCT05IHHe, HapeqeH 0
nemrna ll .n:a He ceKpeTHpa ,UOCTaTbl:IHO xopMOHll .xuno·
. 3pl'tIJ
mupeo3a) HJIH .n:a frh,n:e cBp'hxaKTllBHa, KoeTo - KaKTO MO)Ke for ce .n:ocemare - ce H~ •
xunepmupe03a (wtu mupomoKcuKo3a). -/ '

J
 ----- --- - - - -- - - - - - - -- -- -

r -

- _ DIABA 16 3AEOJJJJBAHHJJ, KOHTO MOI'AT !{A /{OIIPHHECAT 3A TPEBOJKHOCTTA 399

~-\·. Crrope,n ,n-p Pima ApeM, aBTOp Ha ,,The Thyroid Solution" (Pewei-meTo 3a lll,HTOBHH-
}:I.f;-: :.uaTa )!Ole3a), rrpH6JII13IHCJTHO 10 ,no 20 rrpou:eHTa OT Bb3paCTHOTO HaceJieHHe CTpa,naT OT
-::.~if
. ·...1,..;.:...···,_
'g51KaKbB ,[(Hc6anaHC Ha IlJ;IITOBH,aHaTa )KJIC3a .
lllk·-_: ilOH1D!CefWma r}JyHKlfUfl Ha UfUlnOBUOl-tama :JICAe3a ce C8op38a C oenpeC'llR, Alm-
A?J.fi
·"' ·i;.•• _.__
r;a Ha eHep2uR., HaooaBaHe Ha meAerno me2Ao, y.1wpa u .llemap2uR. MmKe JJ:a yceu~aTe
- :i:t-1!:·;:: cTy):(, oco6eHo B ,nnaHHTe II CTbIIaJiaTa, H JICCHO ,aa Ka qBaTe KHJIOrpaMH. )J;pynI CIIMITTOMH
-~~ti~;:ca MCHCTpyaJIHHTe rrpo6neMH rrpH )KCHHTe, 3a,nbp/KaHeTO Ha BO,na H rrpo6JieMIITe c KOH-
-~ -i~}~~;f;'.neHTpau:mna H rraMeTTa. CBpoxaKmUBHama UfU!l108UOHa :>!C.lle3a, _om opy2a cmpaHa, e
.• i'1 ·{~~~p3aHa c mpe8o:JICl-l0Cl11, xunepaKmUBl-lOCm, HepBHOCm, npo61zeMU C'bC C'bl-lJl, 3a2y6a Ha
-'::.j;,;•;,A:f!zeAeCHO me2AO, ycKopel-l ny.llc u CKAOl--lHOCm K'bM o6uAHO nomeHe u noBUUlCHa meAeCHa
:{~t~~fneMnepamypa. XHrrepTHpe03aTa e CbCT05IHHe, KoeTo rroHHKora ce 6bpKa c reHepamI3Hpa-
-i?· ~~~r!IaTa TpeBO)KHOCT. AKO CTe He caMO TpeBO)KHlI, HO ce qyBCTBaTe ,,XIIrrep'', HaITOCJIC,[(bK CTe
~ .;fr~-ri~_pTCJia6HaJIH BbrrpeKII ITOBIIWeHH.HCII arreTHT HJIII ce ITOTIITe o6HmIO, ,ao6pe e ,aa ll3CJie,nBa-
.. :t.\Yi·,~· ; ... ..

- ::~f.:~: Te InHTOBIIJ(HaTa CH cpyHKU:H5I.

:. 'JJ~<" A.Ko rro,no3IIpaTe, qe r-.rn)Ke ,na IIMaTe rrpo6neMH c lll,HTOBH,aHaTa )KJie3a, Hail-,no6pe ce
~ --~M~-- ~KoHcynTIIpailTe c neKap. Ton Tp5I6Ba ,na BH Harrpamr noAILO H3cne,aBaHe Ha lll,HTOBII,aHaTa
'. ~~r . :)l(JIC3a, 3a rrpe,nrroqIITaH TaKOBa, KOCTO rrpoBep5IBa CJIC,[(HHTe cpaKTOpH:

: J~i{, o ~~~n~::~:~~a c;~~?s~u~:~;~::;;:;::~e~~A;:a~~~:!~~;~ K~=~q~en~:;;:a~

r~ii\:
~ ::~;;.~z.' . -
~;:;e~~~~~;~~:::TH~~;Te;:0T;~::: 3:n~1 ~~;~:;~~3 ~~HTa 3a rroKa3aTen 3a xn-
l e T4 (cso6ooeH mupoKcuH). ToBa e rro-ManKo aKTllBHa cpopMa Ha lll,llTOBH,[(Hll5I xop-
MOH, K05ITO Tp5I6Ba ,aa rrpeo6pa3yBaTe B rro-aKTHBHII5I lll,HTOBn,aeH xopMoH T3.

0 T3 (ceo6ooeH mpuuooomupoHuH). ToBa e aKTHBHaTa cpopMa Ha lll,HTOBH,nHH5I xop-

MOH. HHCKHTe mrna Ha T3 o6HKHOBeHo ce CBbp3BaT c ,nenpecil5I H ,npyrH cnMITTOMH
Ha XHITOTIIpe03aTa. NfHoro neKapH lll,e 3arro,a03paT, qe nMaTe rrpo6neM .I(OpH aKo
HHBOTO Ha T3 e B ,[(OJIHaTa rpaHHU:a Ha HOpMaJIHHTe CTOHHOCTll.

o AHmumupo2Ao6yAuH u a!-lmumuponepoKcuoaJa. Te3H ,nBa cpaKTopa ll3MepBaT 6po5I

Ha rrpOH3Be)K,aaHIITe aHTllTeJia, KOHTO MO)Ke ,na aTaKyBaT IJJ;llTOBll,[(HaTa )KJie3a ll ,na
rroTncKaT cpyHKU:llHTa ir. BncoKHTe HHBa Ha Te3Ii Tena roBop5IT 3a CbCT05IHHe, Hape-
qeHo TllpOll,[(llT Ha XaIIIHMOTO, KOeTO BO,all ,no XHIIO- llJIII xnrrepTHpe03a ll Tp5I6Ba
L ,na 6b,ne neKyBaHo.
~~~~ ~
;~!:<-·~.
::;.,.:~ . .

{t_~: .- Jlel£eHUe Ha
~ ~
ouc6a1zaHcume Ha UJUmOBUOHama JICAe3a
-

:{ -' - -

<:;~~: Arm H3cne,nBaHH5ITa rroKa/KaT arrnpManHa cpyHKU:H5I Ha lll,HTOBH,nHaTa )KJ1e3a, neKapHT

,; .¥~ MO)Ke ,na H36Hpa Me)K,ny H5IKOJIKO anTepHaTHBHll neqeHH5I. AKo KpbBHHTe rrpo6n roBo-
,_~T 3a xunomupeo3a, Bepo5ITHO lll,e BH npe.n:rrmuaT ,neBeT,neceT,aHeBHO rrpo6Ho neqeHHe .
.-S! MO)Ke ,na H3IIOJI3Ba ecTeCTBeHa cpopMa Ha lll,llTOBll,[(HH5I ~OpMOH, ll3BJieqeH OT CBllHCKH
·_)ITOBHJI:HH )KJie3H KaTo ,,Armour Thyroid" HJill CHHTeTHqHa cpopMa KaTo neBOKCHJI nnn
]nthroid. lliKOll xopa llMaT IIO-fOJI5IMa IIOJI3a OT ecTeCTBeHaTa cpopMa Ha xopMOHa,
~~_PYTH - OT cnHTeTHqHaTa. Ta3n 3aMecTnTenHa Tepamur, H-e3aBHCHMO ,nanH ll3IIOJI3Ba ec-
:~~c:rneHaTa llJill CllHTCTllqHaTa aJITepHaTIIBa, o6IIKHOBeHO ce CbITbTCTBa c rrepHOJ( ( e,n1rn
!~~·. .
400 E,[(MbH,[( EOPH J(A CE CIIPABI1M C TPEBOJKHOCTTA 11 c/JOE1111TE

HJ1H ,n:Ba Meceu:a) Ha rroBHiliaBaHe HJ1H HaMamrnaHe Ha ,n:o3aTa, 3a ,n:a ce orrpe,n:em1 Hali-eqm.
KaCHaTa. AKO J1eKapcTBOTO BH rrpaBH MHOro HepBHH, J1eKap5IT me HaMaJ1H ,Il;03aTa ,n:o MHHH·
MaJ1HOTO HHBO, Heo6xo,n:HMO ,n:a o6JieKqaBaHe Ha CHMTIIOMHTe ( OTIIYCHaTOCT, ,n:enpecm1 H
Ha,n:,n:aBaHe Ha Terna). Mo:>Ke CbW:O .n;a H3rrpo6BaTe ,n:Ba HJ1H rpn pa3nHqmI BII,n:a UJ;I1TOBH~eu
xopMoH. Ilo rrpHHU:HII Tp5I6Ba ,n:a rrHeTe T03H xopMOH B rrpo,n:bn:>KeHHe Ha ro,n:HHa. Cne.n
TOBa l\:fO)KeTe ,n:a ro crrpeTe rrpofo-IO II ,n:a BHJJ:HTe KaK ce qyBCTBaTe. 0KOJ10 ,n:Be Tpenr OT
xopara c XHIIOTHpeo3a Tp5I6Ba .n;a B3HMaT xopMOHa rrpO,Il;bJ1)KHTCJ1HO BpeMe.
lliKOH J1eKapH rn:e rrpo6BaT c H3BJ1CK OT llJ,HTOBH,n:Ha :>KJ1e3a, rrpe,n:H ,n:a BH rrpe,n:n11waT
CHHTeTHqHoTo neKapcTBO. Te3H ecTeCTBeHH eKcTpaKTH ce rrpo,n:aBaT B H5IKOH Mara3HHH 1a
3,n:paBOCJ10BHH xpaHH, KaKTO H no liHTepHeT, H H3fJ1e)K,Il;a ,n:eHCTBaT npH qacT OT xopaTa c
IIO-J1CKII cpopMH Ha XHIIOTHpe03a. AKO HMaTe XHIIOTHpe03a, ,n:o6pe e ,n:a B3HMaTe D;HHK (15
,n:o 30 Mr ,n:HeBHO ), BHTaMHH E (400 IU ,n:HeBHO) H BHTaMHH A (10 000 IU ,n:HeBHO) - nee
Heo6xo,D;HMII ,n:a rrpOH3BOJJ:CTBOTO Ha 1IJ,HTOBHJJ:HH5l xopMOH. I1 HaKpa5I, crropTyBaHeTO c
MHOro Ba)KHO, aKO HMaTe XHIIOTHpeo3a. To CTHMYJIHpa mnTOBH,II:HaTa :>KJie3a JI 3aCHJIBa
KJ1eTbqHaTa qyBCTBHTCJIHOCT KbM IT(HTOBH,Il;HH5l xopMOH.
AKo pe3ynTanne OT H3cne,n:BaHeTo roBop5IT 3a xunepmupeo3a, neKapHT me rrorrcKa rn1
BH HarrpaBH JJ:OIIbJ1HHTCJ1HH H3CJ1e,n:BaHH5l, 3a ,n:a H3KJII()qlf rrpo6neMH KaTO 6a3e,n:oBa 6oneCT -
(,n:pyr aBTOHMyHeH rrpo6neM). fleKHTe cnyqaH Ha xrrrrep'fnpe03a MmKe ,n:a ce pernaT OT caMo
ce6e en c BpeMeTo. IloH5IKOra ce rrpe,n:rrHcBaT 6eTa-6JrnKepH KaTo Inderal (rrporraHono;1)
3a o6neKqaBaHe Ha CHMITTOMIITe - TpeBO:>KHOCT, ycKopeH rrync II IIOTCHe. B ITO-TC)KKHTC
cnyqau JieqeHIICTO MO:>Ke ,n:a BKJII{)qBa aHTIITHpOH,Il;HH MC,II:HKaMeHTH, pa,n:rroaKTHBCH ttOJl
(KOHTO yHHllJ,O:>KaBa llJ,IITOBII,n:HaTa :>KJie3a u TaKa crrnpa rrpeKoMepHoTo rrpoH3Bo,n:crno 11a
xopMOHHTe) HJIH orrepal(H5I ,n:a OTCTpaH5IBaHe Ha qacT OT I.IJ:HTOBII,n:HaTa )KJ1C3a HJ1H IJ}InaTa
mIITOBH,n:Ha )KJ1e3a. AKo ce HaJIO:>KH IT(HTOBII,n:HaTa BH :>KJ1e3a ,n:a 6b,n:e OTCTpaHeHa, Tp.H6na
,IJ;a B3HMaTe CHHTeT:rrqeH mrn ecTeCTBeH 11(HTOBII,Il;CH xopMOH )J;O Kpa5I Ha :>KHBOTa CH, 3a Jlil
He pa3BHeTe XHI10THpeo3a.

KaH,n:H,n;o3aTa HJ1H ,,rb6HqHH5IT c1rn,n:poM" e pe3ynTaT OT cBpbxpacTe:>Ka Ha Candida

albicans B qpeBHII5l TpaKT, reHHTaJIHo-ypunapHH5l TpaKT IIJ1H H ,n:BaTa. 06HKHOBeHO Candida
51
:>KHBee B 3,n:paBOCJIOBeH 6anaHC c 6aKTepHIITe B qepBaTa, HO H5IKOH YCJ10BII5l MoraT )J.a
HaKapaT ,n:a ce pa3MHO:>Klf' KaTO I1bpBOHaqaJIHO ce pa3rrpocTpaHH B I(CJ1l15l qpeBeH rpaKT II
cne,n: TOBa ce rrpH,n;BH:>KH H3BbH qepBaTa KbM TbKaHIITe II opramne B 1(5IJ10TO T5IJ10. KaH.nll·
,n:03aTa e qecTo cpern:aHa, oco6eHo rrpH :>KeHHTe.
- . 6 HO
B IIbpBHTe eTarrH Ha KaH.D;H.D;03aTa ce rro5IB5IBaT JIOKaJIH3IIpaHH HHcpeKI(IIH - oco e
KO:>KHH o6pHBH H ,,r'h6HqHH HHcpeKI(Im" (mtrHHl1T). ,[(pynITe CHMIITOMH ca:

o XpoHuqHH rb6wrnH HHcpeKI(HH KaTo Tinea pedis, Kp'hrnu qepBeH unu Tinea cruris
" YMopa n1111 qyBCTBO 3a H31(e,n;eHocT

" ,[(enpeCH5I HJIH pe3KH npoMeHII B HacrpoeHIICTO

el\
o CToMallIHo-qpeBHII rrpo6neMII KaTo rro,n:yBaHe, KpaMrrH, xpoHnqHa ,n:napn5I mm 3an
)'
o XpoHuqHa rpeBO)l(HOCT HJIH Harrpe:>Kemre
~
1'

j
 r11ABA 16 3AEOJJflBAHHH, KOHTO MOI'AT J(A /{OIIPJIHECAT 3A TPEBOJJ{HOCTTA 401

e XpaHHTenmr aneprn:a
:;· .. ·
·-·/{_.·,
@ florna IIaMeT
r-. :

. ~;;::~:.\ O I'JiaB060JIH5I
'.5}.~~~~~-·:_
o PeKTaJieH cop6e)K

Cl) l13KJUo~uueJIHa qy'BCTBHTeJIHOCT KbM XliMHKaJUI, napqnoMH mm MHpH%Ja Ha TIOTIOH

s CHJIHH CHMITTOMH Ha rrpe,n:MeHCTpyaJIHH5I c:im,n:poM

o EonKa B MycKyn11re HJIH craBHTe

0 KorrHe)K 3a cna,IJ.Ko, xmr6 HJIH aJIKOXOJI

L
:r ' ''.;~~~~;r XapaKTepHa qepra Ha KaH,IJ.HJJ:03aTa e, qe CHMITTOMHTe ce BJIOilJaBaT cne,n: KOHCyMal(H-
~:f~ft'{~ ·, 5ITa Ha 3aXap HJIH aJIKOXOJI. BcHqKn cpopMH Ha 3axap ( OCBeH KCHJIHTOJI) lI aJIKOXOJI XpaH5IT
l ·)~~JJ.?:': ro6nqKHTe H BO)J.5IT )J.0 pa3rrpocrpaHeHHeTO HM. OcBeH TOBa CHMITTOMHTe o6nKHOBeHO ce
·.~ :'~!#t} 3acnnBaT rrpn BJiara HJIH rrneceHH. AKo nMaTe ner HJIH rroBeqe OT roperrocoqemue cnMrr-
,~ .'.~~t~r·-· TOMH, MmKe ,n:a crpa,n:are or KaH,n::a,n:o3a. AKo HMare ,n:Ba HJIH rp:a or cnMnToMnre, ,n:o6pe e
:· ('.~ :\': ,na ce KOHcynr.rrpare c neKap, 3a ,n:a H3KJIIOqH T03H npo6neM.
1~)1{.;/ ,·
Koe npedu3BUKBa KaHdudo3ama?

... . <DaKropnre, KOHTO yBeJinqaBaT p:acKa or KaH,n:n,n:o3a, ca qecTaTa ynorpe6a Ha rrrnpo-

f'i<:ocrreKTopHH aHrn6:aoTHL(H KaTo aMITHI(HJIHH, aMOKCHI(HJIHH, Ceclor (I(e¢aKJIOH), Bactrim
;2 (cyncpaMeToKca3oJI),
HJIH Septa ( cyncpaMeT0Kca3on :a rp:aMeTorrpHM); H3rroJI3BaHe Ha rrpo-
:/,THB03aqaroqHn rroBeqe OT e,n:Ha ro,n:nHa; qecTa HJIH rrpo,n:bJI)KHTeJIHa yrrorpe6a Ha crepo-
f~.ri;HH XOpMOHH Karo KOpTH30H, rrpe,D;HH30H HJIH ,n:pyrn: KOpTHKOCTepmr,nn; HamiqIIeTO Ha
t~; .,BJiara II rrneceHH B )KlIJIHll(eTO mr; rrpeKOMepHa KOHCyMal(II5I Ha CJia)J.KO HJIH aJIKOXOJI; II
·tf~onecrII Karo ,IJ.na6eT, paK IIJIH CTIHH. ·
.i:. :-.-·~ '

J(ua2Hocmu4upaHe Ha KaHduoo3ama

·. y , I1Ma rpII HaqnHa 3a ,IJ.IIarHOCTH1(IIpaHe Ha KaH,n:II,n:o3ara. E,n:IIHII5IT H3ITOJI3Ba ,n:IIarHo-

i~9TRqeH B'hrrpocHHK KaTo pa3pa6oreHII5I or YIIJI5IM KpyyK B HeroBara KJiacIIqecKa KHHra
t(fhe Yeast Connection". Cnrn:o TaKa, neKap5IT MO)Ke ,n:a rrpoBepII aHrnrenara BH cpe:w:y
fi:andida (lgG, IgM n IgA) qpe3 KpoBHO II3cne,n:BaHe. TioBIIrrremne HHBa Ha IgG roBop5IT,
,:.~Candida ce e pa3MHO)KHJia ,n:o rrpeKoMepHo BHCOKII HIIBa B qepBaTa. IIoBHllieHure HIIBa
;:1·~·)gM roBop5IT, t.Ie Candida ce e pa3rrpocrpaHHJia II3BbH qep~ara II e o6XBaHaJia I(eJIH5I
jfra~II3bM. BucOKHTe mrna Ha IgA rOBOp5IT 3a yqacr:ae Ha cny3Ta KaTO rrpH BanmaJIHII
.:)foqHII IIHcpeKL(IIII. KaH,1J,H)J.03aTa MO)Ke ,n:a ce ycTaHOBH n qpe3 aHaJIH3 Ha ¢eKamrnre, B
,?RTO e B'b3MO)KH0 ,n:a ce ycTaHOB5IT. BHCOKII HIIBa Ha ro6IIqKaTa. Ho I13CJie,n:BaHeTO Ha cpe-
'NilinTe MO)Ke ,n:a 60,n:e OTpHL(aTeJIHO ,n:opn H rrpH HaJIIIqIIeTO Ha ,n:pyrII HH,IJ;HKal(mL
-- ··,-
402 ELJ:MbHLJ: EOPH !{A CE CllPABHM C TPEBOJKIJOCTTA H c/JOEHHTE

Ba3cn1aHOBRBaHe om KaHauiJ03ama

Bb3CTaHOB5IBaHeTO OT XpOHHlJHaTa KaH,UII)l03a MO)l(e ,na ce IIOCTlffHe qpe3 TpH)leJrna

rrporpaMa. IlhpBo, 3a TpII Mece:u:a emIMHHHpaihe or ,IJ,Herara cu xpamne, c KOHTO ce xpa-
HII Candida. ToBa ca BCWIKH BH,IJ,OBe 3axap c II3KJUOlJCHHe Ha KCHJIHTOJI II CTeBHa: 3axapo3a,
cppyKT03a, MaJIT03a, raJiaKT03a, cyrneHH IIJIO,ZJ:OBe H IIJIO,IJ,OBH COKOBe. (KcHJIHTOJibT H CTe-
BHaTa He xpamrr Candida.) AnKoXOJibT, MaJITa, cpepMeHTHpannre xpaHH, cHpeHero, o:u:er1r
H rrpO,I:(J'KTHTe OT pacpHmipaHO 6pauiHo (BIG1fOlJHTCJIHO xmr6bT) Cbll(O Tp5I6Ba ,IJ,a 6n)J.ar
or6JirnaHII, Tbii Karo CbIIJ:O rro,D,xpaHBaT Candida. Cne,IJ, H3THlfaHero Ha rpnre Mece:u:a or-
HOBO MO)KeTe ,IJ,a KOHCYMHpare Te3H xpaHH B MaJIKH KOJifflieCTBa. BmK pa3,IJ,eJia 3a ,[(HCTaTa
rrpII Candida rro-.n:ony.
Bropo, Liecro ce Hanara rrpHeMaHe Ha rrpornBoro6nIJeH rrperrapar Karo HHcranrn mm
Nizoral (KeToKoHa3on), Koiiro JieKap5IT BH me BH Ha3HalJH 3a rrepHo.n: or H5IKOJIKO Meceu,a.
I1Mai1:Te rrpe,[.(BH,[.(, qe 3,I:(paBHHTe crre:o;HaJIHCTII ca Ha pa3JIWIHO MHeHHe OTHOCHO yrrorpe-
6ara Ha Te3H JieKapcTBa. Tpa,nn:o;HOHHHTe neKapH qecro ca rro-cKJIOHHII .n:a rH H3rromnaT
BbB BIICOKII ,[.(03H, ,[(OI<aTO H5IKOH HaryporraTH u crre:o;Ham-rcTH no anrepHaTHBHa Me.n:muma
H3ITOJI3BaT HHCTaTHHa yMepeHO HJIH HHKaK. EJJ:HH OT rrpo6JieMHTe e, qe mrcTaTHI-IbT yfarna
Candida caMo B qepBaTa H He oKa3Ba rrp5IKO Bb3,IJ,eiicrnHe Bbpxy Candida B 1(eJIH5I opra-
HH3bM. ,[(pyrH5IT e, qe CJIC,[.( KaTO IIHeTe HHCTaTHH rnecT HJIH IIOBelJe Meceua, rb6WIKaTa
MQ)Ke ,[(a MYTHpa B .n:pyrH: cpopMH, KOHTO ca pe3HCTeHTHH KbM JieKapCTBOTO. AnrepHanrna
Ha HHCTaTIIHa, H3IIOJ13BaHa OT H5IKOH 3,[.(paBHU crre1(HaJIHCTH, e KanpUJZOBama KUCeJZW{{l.
Tbii KaTo ce ycB05IBa rrpe3 qepBaTa, T5I MO)l(e .n:a HMa ITO~f0J15IM ecpeKT Bbpxy CHCTeMHaTa
KaH,[.(H.IJ:03a. B .n:orrbJIHeHHe MHoro 3,D,paBHH crre:o:ttam-rcrrr H3IIOJI3BaT xn.n:pacTHC H eKcrpaKT
or ceMeHa Ha rpeiirrcppyT. Te3H pacreHH5I Cb,D,bp)l(aT 6ep6epuH, Koiiro ce 6opH c Candida.
lliKoH xopa BKJIIOLIBaT II Liaii or pau d'arco B neqe6Hara CH rrporpaMa rropa.n:H aHrrr6aKTc-
pHaJIHHTe II cpyHrHL(H,[.(HHTe MY cBoiicrna. IIpu:eMaHeTo Ha MYJITIIBHTaMHHH, MYJITHMHHC- ~-
panH, BIITaMHH C, BHTaMHH E H L(HHK Cbll(O MO)l(e )la 6b)le or rroma, KaKTO H rroBrrrneHH5IT
rrpHeM Ha eceH1(HaJIHH MaCTHH KHCeJIHHH. 06Cb,[(eTe Te3H Bb3MQ)KHOCTH c JieKap5I CH ll
IlOMHeTe, qe Tp5I6Ba .n:a fH H3IIOJ13BaTe B CblJeTaHHe c ,IJ,HeTaTa rrpH KaH,[.(U,[(03a.
ll HaKpa5I Candida o6HKHOBeHo H3TJiaCKBa rroJie3HHTe qpeBHH 6aKrep1m, 3ar0Ba Tp5I6-
Ba .n:a Bb3CTaHOBI1Te HOpMaJIHaTa 6aKTepHaJIHa cpe.n:a B qepBaTa CH KaTO OCHrypHTe rrone3-
HH 6aKTepIIII - Lactobacillus acidophilus H Lactobacillus bifidus: I1po6HoTHLIHHTe .n:o6aBKll
o6HKHOBeHO ca qacT OT JieLieHHCTO. roBopere c JieKap5I CH 3a TOBa. Cne.n: e,[.(HH ,[.(O Tpll
Meceua Ha T03H pe)KIIM Tp5I6Ba .n:a CH HarrpamITe HOBO H3cne.n:BaHe, 3a .n:a rrpoBeprrre .uan 11
HHBaTa Ha Candida ca ce BbpHaJIH B HOpMa.

J(uema npu KaHouoo3a

Cne.n:Ba rrope.n:Hua or rrpIIH:U:HIIH Ha xpaHeHe,.KOHTO rro.n:rroMaraT Bb3CTaHOB5IBaHeTO oT

KaH,[.(II,[.(03a. Mo)l(e .n:a ce HaJIO)KH .n:a rH MO,[.(Hcpn:u:npaTe, 3a .n:a CbOTBeTCTBaT Ha KOHKpeTHH-
Te BM I10Tpe6HOCTH II HalJHH Ha )l(HBOT, HO :Karo 1(5IJIO Te oqepTaBaT rrpHH1(HIIa.

XpaHIITe, KOHTO rp5I6Ba ,D;a om6R2Bame ca:

• Mn5IKO n .n:pyrH MJieLIHII rrpo.n:yKTH

.@ Cna,r:i:KIIlllH II BClllJKII cpopMH Ha 3axap, OCBeH KCHJIHTOJI H CTeBH5I

 3AEOJIJJBAHHJJ, I<OHTO AfOI'AT PA JIOIIPlfHECAT 3A TPEBOJKHOCTTA 403

• Iln:o,n:oBe H IIJIOJJ:OBH COKOBe (MO)Ke 6n c H3KJII01IeHne Ha rpeilmppyra)

t) Me.n:, Menaca, H3KYCTBem1 rro,n:cna,n:ineJrn

o lliOKOJTa,U:

0 Xpamr, CbJJ:bp)KaUJJI Ma5I, BKJif01IHTeJIHO BCH1IKH BH,D:OBe XJrn6, npHrOTBeHII c Ma5I

e 3penII cupeHa

e <l>oCTbtieHo Maeno
o IIyrnemI HJIII rrpepa6oreHII 5IJJ:KH

o Ouer
L
I'o6H

e CoK or MOpKOBH

e <l>bCTbUH

e HIIrnecrem:1 xpaHH Karo MaKapoHH, rrbp)KeHH Kaproqm IIJIH Kaproqm - B roneMH

KOJIHtiecrna

o OcraTbUII (ocBeH aKo He ca 6HJIH 3aMpa3em1)

Cne,n:BaT xpaHHTe, KOHTO rp5I6Ba ,n:a BKJZJ04ume B ,I\Herara cu:

IIunernKo HJIH pH6a

CypoBH nnu rorneHH 3eneH11yuu

3opHeHH xpaHH B yMepemI KOJIH1IeCTBa (IlbJIH03bpHeHH5IT opH3 e 3a rrpe,n:rro111uaHe

rrpe,n: rrrnem1uara)

Jiiiua

o Eo6oBH Ky.iuypH

• CocoBe 3a canara c JIIIMOH H pacnnenHo Maeno (6e3 ouer)

e CypoBH 5IJJ:KH
0 Xn5I60Be 6e3 Mall (rrpo,n:aBaT ce B Mara3HHHTe 3a 3,D:paBOCJIOBHH xpaHH)

He3penH cnpeHa (Karo MoHrepeii ,[()KaK)

qeCbH

[ .JieTJIHBH Macna B Karrcynu (HarrpHMep Maeno OT pHraH)

~f' fuKoH xopa HapH11ar ,n:Herara 3a KaH,I\H~o3aTa ~,,n:IIera ,,He Mora ,I\a ro 5IM", Toil Karo
~~~ne)l(,n:a rrpeKaneHo pecrpHKTHBHa. AKo ere CBHKHann ,I\a 51,n:ere roneMH Konn11ecrBa
~~JU<o, MO)Ke .n:a ycTaHOBHTe, 1Ie HapH1IaTe ,I\HeTaTa ITO T03H Ha1IHH rrpe3 IlbpBaTa ce,n:MH-
:[ »JQI ,n:Be, cne;:i: Karo 5I 3arroi:rnere. Ho H5IKOJIKO ce,n:MHl(H rro-KbCHo me ycraHOBHTe, 1Ie
.g~niHHpaHeTO Ha 3axapra e rrpH5ITHO H KOITHe)KbT Bil e HaMaJI5IJ1.
404 E,[(M'hH,[( EOPH /(A CE CIIPABHM. C TPEBOJKHOCTTA H (]JOEHHTE

AKO CTe KaTo MHOfOTO xopa, ycrreurn:o B'b3CTaHOBIUIH ce OT KaH,ri:H,ri:03a, Bep051TI-IO ~e

ycTaHOBHTe, qe eHepnrnTa BII ce e ynenIIqmrn, CTOMaurno-qpeBHHTe BH rrpo6neMH ca HaMa-
neJuI ll KaTO U:51J10 CTe IIO-)KII3HeHII. ToBa C'blUO Il(e HarrpaBH mmreHII51Ta ITO-IIOHOCHMH.

To&<C'14HOCT B T.HnoTo

IlpeKoMepHaTa TOKcnqHocT BT51JJOTO MOft(e .n:a He 01ca3na rrp51KO B'b3,neficTBHe Bnpxy

TPeBO)KHOCTTa, Ho noB1urrana HIIBOTo Ha cpII3l'.i:trecKII51 cTpec H TaKa 3acHnBa CHMIITOMH-
Te Ha TpeBmKHOCTTa. ToKcrrqHoCTTa qecTo nnoillana aneprHHTe H qyBcTBHTenHOCTTa Kn.M
XllMHKamI, KOeTO Ha CBOH pe,n 3aCHJ1Ba TpeBO)KHQCTTa. <DaKTOpine, KOHTO BO,I1;51T .no HaT-
pyrrBaHeTO Ha TOKCIIHH B T5IJ10TO, ca KOHCyMarurnTa Ha XHMHKaJJH, ,no6aBKH H rreCTII[(II.JJ:H
B xpaHaTa; ,nocer'bT enc 3aM'bpCHTeJJHTe BnB Bn3.JJ:yxa II Bo,naTa; ,nocer'hT C'bC cy6cTaHIJJm,
ll3IIOfl3BaHH B l10t.{HCTBaLUIITe rrperrapaTII, .n:e30.n:opaHTIITe, naKoBeTe 3a KOCa, K03MeTIIKaTa
ll ,D:Opll KllflHMHTe (KOIITO MO)Ke ,na C'b.JJ:'bp)KaT rroneqe ra30Be OT TOKCHt.{miTe XllMHKaJJH);
yrroTpe6aTa Ha HapKOTIII(H HJ1H CHJ1HII JJeKapcrna; II HaTpyrrBaHeTO Ha co6cTBeHll OTila.JJ:I-IH
rrpo,nyKTll Ha MeTa6oJJH3Ma, KOHTO ce rrpOII3BCJK.JJ:aT B H306HJ1He, KoraTO CTe B CTpec.

XopaTa c BllCOKO HHBO Ha TOKCHt.{HOCT qecTO HMaT cne,nHHTe CHMITTOMH:

o YMopa H nHrrca Ha eHeprH51.

e EonKH B MycKynrrTe H cTaBHTe.

Q rnaB060J1He.

Q ,,3aM'brneHO MHCJ1eHe" HJ1R o6npKaHOCT.

o Pa3,npa3HHTeJJHOCT II rroTHCHaTOCT.

e Ee3C'bHHe.

@ qyBCTBHTeJJHOCT K'bM XIIMHKaJJIITe B OKOJTHaTa cpe,na.

@ ,D;errpecH51.
l
o CHnHo o6JJo)l(eH e3IIK HJJH HeHopManHa TenecH:a MIIpH3Ma.

e IIpeKoMepHo rrpoII3BO,[(CTBO Ha cny3 (KaIIlJ15IHe IIJJH xpHrrTeHe ).

e AneprHH. ·

• CHHYCHH HJJH pecrrIIpaTopHH rrpo6neMII .

. 5IT
CM5ITa ce, qe opraHIITe, HaH-3acerHaTH OT HaTpyrrBaHeTO Ha TOKCHHll, ca qepHII
,npo6 H KonoH'bT. Cne,n M03'bKa H c'hpU:eTo qepHU5IT .upo6 Bepo5ITHO e Hafi-Ba)KHAAT opraH
B TR.n oTo. Toil e M:eTa6onIITHaTa ,,cpa6pHKa", B K05ITO ce oc'h:w:ecTB5IBaT CTOTHU:H Q.JyHKUJIH,
Heo6xo,n:HMll 3a )l(llBOTa. lliKOH OT HaH-Ba)KHIITe ca

e <l>mITpHpaHe Ha Kp'bBTa.

CeKpeTHpaHe Ha )l(JJ'bt.{KaTa, Heo6xo,n:IIMa 3a CMIIJiaHe Ha Ma3HHHHTe.

e - lbBnHqaHe H cKna,nIIpaHe Ha BIITaMHHIITe (KaTo mnaMHH A, D H E) OT xpamnew

HllTe BeID;eCTBa B Kp'bB006pa:w:eHIIeTO.
 - - - -- ----- -----------·- ---- -------

D1ABA 16 3AEOJI5JBAHH5!, J{OHTO MOI'AT /(A /(OIIPHHECAT 3A TPEBOJKHOCTTA 405

g CIIHTe3 Ha MaCTHll KHCeJIHHH OT a.M lIHOKHCemIHHTe H 3axapTa.

Q 0KIICJI5IBaHe Ha Ma3HHHHTe 3a rrpOII3BO,[(CTBO Ha eHeprH5I.

e CKJia,[(HpaHe Ha 3axapTa rro,I( cpopi\rnTa Ha 2)rnK02eH, KOMTO MO)Ke ,[(a ce II3TIOJI3Ba,

KoraTO B T5IJIOTO HMa He,[(OCTiff Ha KpbBHa 3axap HJIII rmoK03a.

0 ;:(eTOKCIIKa1(H5I Ha CTpaI-UI1ImITe rrpo,n:yKTM Ha xpaHOCMHJiaHeTO (KaTO aMOH5IKa OT

CMMJiaHeTO Ha rrpoTeIIHa).

. - - -·- ---·· · 0 j:(eTOKCIIKal(II5I Ha OTIIa,[(HMTe rrpo,n:yKTH Ha MeTa6oJIII3Ma, KaKTO u Ha BCM1IKH XIIMII-

tlf·
;~ .~~~;:.{- :
KaJIM II qy)K,[(OpO,II_HII BemecTBa, c KOHTO CTe B .n:ocer.

~ '~B~~!t'' )J;ocer'hT c TOKCHHII, H5IKOII JieKapcrna, JIOlliaTa ,U:HeTa II rrpe5DK,[(aHeTO MOraT ,[(a ,[(OBe-
L ~- . . ·,>\·:,[(aT ,n:o HaTpy1rnaHe Ha MaCTHH ,[(eII03HTH B qepHH5I npo6 II ,[(a BJIOUiaT cpyHK1(HOHHpaHeTO
t-~.,. ~.1':/:~y.
-; ··:y··•:!<.-~;,
Pe.n:oBHOTo KOHCYMIIpaHe Ha roneMn Konnqecrna anKoxon MmKe .n:a yBpe,[(H qepHH5I
'
I -~ ~Ji~;.t::~,[(po6 H B KpaliHa cMeTKa ,[(a ,[(OBe,[(e .n:o unp03a. XpoHII1IHOTO npemK,:i:aHe Kapa qepHII5l
L -_· ·:. . ~\:.:.· .>
'.}· :;~~~r:':;: ,[(po6 .n:a pa6oTII rro-ycIIJieHO H MO)Ke .n:a ro OTCJia6II c BpeMeTO, oco6eHO aKO KOHCYMHpa-
~l ·,iX:6'.t<1e xpamr c MHOfO KOHCepBaHTII II ,[(06aBKH. IlpeKOMepHaTa KOHcy:rvrnr:nrn Ha npepa6oTeHH
; ·_ ·'!'/:<'-''' ·
Y df.c~~r:~,~paHII, C'h,D.bp)KaIT(II TpaHc-MacTHII KncennHH, cbmo ~fO)Ke ,[(a npeTonapu qepHII5I J.(po6.

11~' PemoKcuKupaUme JKueoma cu .

·:1i,t~~~:;~T lliKOH OT Hatt-Ba)KHIITe MepKH, KOHTO MO)KeTe .n:a B3eMeTe, 3a ,[(a HaMaJIIITe HHBOTO Ha
~ ~tfl~rIOKCIP{HOCTTa B T5IJIOTO Cll, ca npoMeHHTe B .n:neTaTa I~ Ha1IHHa Bil Ha )KIIBOT.
::-::·-·.· ·.
:·., . .

- -·,·~~f~{~·.-- .
L ·\ ..1!~~~\'(- 0T65IrBailTe xpam1, c1>JJ;npiKalll.H KoHcepnaHTH n ,Uo6am\:n. IlocTapaiiTe ce ,[(a 51,[(eTe
" frerrpepa6oTemr, n:enM xpamr. HerrpeMeHHO BKJII01IBaiiTe roneMII KoniJqecrna rrpecHII rnrn-
p:oBe II 3eJieHl..fYU:H, 3a rrpe,II_II01IHTaHe rreT IlbTll ,[(HeBHO.

~~;. · HaMa.rreTe mm eJillMHHHpailTe Ko<fle1rna, HllKOTl!Ha, 3axapTa n a.rrKoxona. OcBeH .!\pynne

~~,r:i;paBHli rrpo6JieMH, Te3H cy6cTaHI(HH OCTaB5IT TOKCHl..fHll OTITa,[(HH rrpo,[(yKTII B T5IJIOTO Bil.
:;;c:~ :-. .
·t ;,: · CBe,UeTe ,[(O MIIHHMYM ynoTpe6aTa Ha neKapdna. B3HMai1Te caMo Heo6xo,[(IIMHTe Me-
:-#nKaMeHTH, rrpe,[(IIIICaHH OT JieKap5I BH, H OT65Irnai1Te ynoTpe6aTa Ha HapKOTII1(H. .
·.~~·.:

HaMaJieTe arnnoTHHCKHTe 6eJIT'bqHHn (oco6e1-10 qepBeHoTo Meco) H yBeJIHqeTe JeJieH-

;.YKOBUTe H3TOqHHU:H Ha npoTeHH (Tocpy, Tel\me II 6o6oBH KYJITypu). Ilpn MeTa6oJIII3IIpa-
.~TO CH :tKHBOTHHCKHTe 6eJIT1>1IHHH MOraT .n:a Cb3,I(a,UaT TOKCH1IHH CTpaHU1IHH rrpo,[(yKTH,
·:~?6eHO aKO He 6b,[(aT CMJICHH rrpaBHJIHO.

f>.IIliiiTe npeqHcTeHa HJIH cpnnTpHpaHa Bo,[(a. OceM qarun BO,[(a ,[(HeBHO me IIO,[(IIOMor-
. :.;~!> ecTeCTBeHmI · CJIHMHHaIU-IOHeH rrpol(eC Ha 6b6pel(IITe, KOHTO nrpa5IT B a/KHa pOJI5I B oc-
:.~6Q)K,IJ_aBaHeTO Ha T5IJIOTO OT pa3JIH1IHHTe TOKCH1IHII OTTia,[(HH rrpo,[(yI<TH.
'• <
·.:·.
BKJiroqeTe B ,[(HeTaTa cu roneMII KonnqecrBa cpn6pn. IlorpH)KeTe ce ,[(IIeTarn BM ,na BKJUOq-
) 6oraTII Ha qm6pH xpaHH Ka To IIbJIH03bpHeHH 3aKyCKU, BC5I~aKBH BII,[(OBe TpH1(ll, IIOBe1I~TO
'. ;_ peCHII IUIOJJ:OBe, rrpeCHH cypoBH 3eJieHqyl(H, MKH II ceMeHa H BapHBa KaTO 606, Jiell(a H rpax .
.~' ~Te MODIH Cbll(O ,[(a B3HMaTe ,[(06aBKa OT cpH6pH, rrperropb1IaHa OT JieKap5I Bl!.
 . ..~:·.~.......
•.
· ~"..' 'I<~
!'
. ..
•
-]

406 E):(M'bH):( EOPH J(A CE CIIPABHM C TPEBOJKHOCTTA H ifJOEl111TE

HaMaJieTe KHcemrnoo6pa3ynaIQJITe, KOHrecTJIBHII xpairn B rroma na rro-amrnmmre

p;eT0Kcmn1pall(n xpam1. ToBa 03HaqaBa ,n:a orpamrqine KOHcy;-..rnu;mITa Ha "lrepBeHo Meco '
cna,n:Kiurrn:, IIb p)Kem1 xpam1, Ma3HM xpamr, MJI5IKO, cnpeHe, sr:liua, paqrnmrpaHo 6paIIrno H'
conem1 xpam1, KaKTO II BcIIqKII xpaHII, KbM KOIITO cTe aneprwrmr Karo mrremru,ara Bmi
MJieLIHIITe IIpOII3Be,n:eHIISI.

KoHcyMttpailTe rroneqe rrpecHH 3eJieHqyu:u, IIJid,n:oBe, II'DJIH03'Lpne1m xpam1, 6o6onu

l(YJITypII, H,[J:KII II ceMeHa H yBeJIIfqeTe KOHCYl\IaIJ,HHTa Ha cypoBII xpaHII 3a CMeTKa Ha fOT-
n,emne. ,[(o6pe e npu BC5IKO xpaHeHe ,n:a 51,n:ere rrpecm1 3e11ewryun nmr rrno,n:oBe. MMattTc
rrpe,n:BII,n:, Lie creneHTa, B K05ITO yBeJIIILiaBaTe anKanmne xpairn 3a cMeTKa Ha KIIcemrnmne
Tp5I6Ba ,n:a e Cb06pa3eHa c IIH,n:IIBII,n:yanHaTa BJ.iI KOHCTI1TY:U:Ii5I H rrorpe6HOCTJ.iI. AKO xpa ~
HIITCJIHJ.iITC BII HaBII:U:II ca fornM ClIJIHO TOKCWIHJ.iI, ocomecTBeTe rrpoMeHI:ITe ITOCTerrem-w.
EIIxre MornII ,n:a onpe,n:enure e,DJrn ,n:eH ce,ru. .rnq1rn 3a pa3TonapBama wrera.

CrroprynaiiTe pep;onHo H eHeprHqHo. ToBa rroMara 3a rrpoqncrnaHeTo Ha T5IJIOTO BH OT

TOKCIIHIITe Lipe3 IIOTem~TO II CTJ.iIMYIIllpa xpaHOCMJ.iIJiaTeJII-IaTa II JIHMqrnaTa CHCTeMa, KaKTo
II 6b6peL(IITe.

06c'b,IJ;eTe c JJe1rnpn CH ynoTpe6aTa Ha anTHOKcn,n:aHTH. Te3n ,n:o6aBKH BKmoqnaT Bli-

raMMH C, BHTaMHH E, 6era-KapoTMH, ceJieH, :U:HHK, mrnoeBa KIIcemrna, KOeH3HM QlO JI

aMIIHOKHCCJIHHIITe U:HCTeHH M MCTHOHHH.

IIpoyqeTe 6nJIKHTe, IWHTO MoraT p;a no,n:rroMornaT ~eToKcmmpaneTo Ha THJIOTO. Koll-

cyJITIIpaihe ce c Haryporrar MJIII KBan:mpHUHpaH ,n:neTonor, rrpe,n:n ,n:a H3ITOJI3BaTe 6n11K11
HJIII ,n:o6aBKII. lliKOll OT 6MJIKMTe, 3a KOHTO ce CM5ITa, qe IIO,U:ITOMaraT ,n:eTOKCHKaumna,
ca MJieqHII5IT TpbH, KOpeHIITe OT rnyxapqe, perre.HT, Ka:lieHCKH5IT rrnrrep, ,lJ)KllHJJ:)KllCpmn;r,
cna,n:KII5IT KopeH, eXMHa[(e5ITa M XM,n:paCTllCbT. JJ:o6aBKaTa OT MYJlTIIBHTaMIIHH II MHHeparn1
c BllCOKa IIOTCHU:II5I MO)Ke ,n:a IIOMOrHe B 6HTKaTa c OTpaB5IHeTO c TC)KKH MeTaJill ll ).:(CTOK-
CIIKIIpaHeTO Ha qepHM5I ,n:po6.

IIo,n:KperreTe ~eToKcHKa:U:JIHTa Ha KOJIOHa. 06MncneTe yrroTpe6aTa Ha ecrecTBeH naK-

canrn, KOHTO MO)Ke ,n:a C1>,n:1>p)Ka 6eHTOHHT, ceHHa HJIH 31>pHacTe~. CMneHnre ceMeHa 1ia
Psyllium (npe,n:naraT ce B noBeqero Mara3HHH 3a 3,n:paBocnoBHII xpaHH) rrpoqncrBaT cJiy3T~
B TbHKIITe qepBa II H3TefJI5IT TOKCMHMTe OT ThHKHTe LiepBa ll OT ;::i:e6eJIOTO LiepBO. 06CbJ:lCTC
TC3II Bb3MQ)KHOCTII c JieKap5I CM MJIM C'bC 3,1.:(paBeH crre:u;HaJillCT. IloMHeTe, qe ,n:opn ecrecr·
BeHHTe JiaKCaTIIBII Morar ,n:a ,n:oBe.n:aT ,n:o rrpHBllKBaHe, 3aTOBa He fll l13I10JI3Ba:liTe pe).:(OBHO.
lliKOII xopa HMaT IIOJI3a OT KJIH3Ma, HarrpaBeHa OT KBanmpmJJipaH KOJIOHOTeparreBT. Ilpl!
Ta3II rrpou:e,n:ypa KOJIOH'bT ce IIpMrHpa II rrpoqncTBa c Bo.n:a c rroMOll(Ta Ha crreu:naJIHa r-.t 3·
IIIIIHa.

IIo~KperreTe ,n:eToKCHKa:a:mITa Ha qepmrn .upo6. 5I)KTe xpamr, KOHTO rrpe,n:rra3BaT qep-

HM5I ,n:po6 11 no,n:o6p5IBaT cpyHKU:M5ITa MY· ToBa ca 3eneHqy:u;MTe OT ceMe:licrno Kp'bcro:u:BenIH
KaT0 _3eJie, 6poKOJIII II 6pIOKCeJICKO 3CJie II 6oraTHTe Ha C5Ipa xpaHU KaTO qecbH, nyK, 5IHUL1 ll
BapIIBa. bIIJIKIITe KaTO KOpeH OT rnyxapLie, perre:li M MJieqeH TpbH qecTO ce H3IIOJI3BaT npH
. ,n:eTOKCIIKaU,II5ITa Ha qepHII5I ,n:po6.
 3AEOJIJJBAHJ1Jl, KOHTO lvfOI'AT J{A /(OllPHHECAT 3A TPEBO)f(HOCTTA 407

·; ·;! ·>
;, :~~}
>, ;.; ·< ,.~- .~

~· ;tt~:.. IlpeGMeHcmpyaJZHURm cuHopo.iH (IIMC) BKmo~rna c6op OT HerrpH5ITHH qrn:3wrecKn n

j. jjg}\" ncHXOJIOr:wreCKH CHMITTOMH, KOHTO MHOro )KeHH ll311HTBaT B .IJ:HllTe llJill CCJJ:MHUaTa rrpe-
' j. ilk.an MCHCTpyaUH5ITa. 06uqaliHHTe cPll3IfqecKll CllMITTOMll ca 3ap:bp)l<aHe Ha BO!(a, qyBCT-
; r~~:':inITCJIHOCT Ha I'bpJJ:llTC, IIOJJ:yBaHe, aKHe, rnaB060Jille, 3aCHJieH map: ll KOITHC)K 3a CJial(KO.
:f;~'.fr ITcnxononrqecKnTe cnMrrToMH MoraT .r:i:a BKmoqBaT .r:i:errpecu5l, pa3.r:i:pa3HHTeJIHOCT, Tpe-
,• ?
~-
:Q/ BO>KHOCT ll Harrpe>KeHHe; pe3Kll rrpoMeHll B HacTpoeHHCTO, pa3Ce5IHOCT ll 3a6paB5IHe, yMopa
.,7 ..,:i_:-·. . ;
~ ~i~~I~.II .r:i:opH qyBCTBOTO, qe ll(e ,,rrony.r:i:eew". IlpH 6mno rronoB1rnaTa OT )KeHHTe ce Ha6mop:aBa
·:~?). ·- -

' ;~R<r.rpep:MeHCTpyaJIHO
..,..
,~.-,
3aCllJIBaHe Ha .r:i:errpecirnra, TpeBO>KHOCTTa mm: pa3,ri;pa3HllTeJIHOCTTa B
~ ;:~~t ~orrnJIHCHIIe KbM H5IKOH OT roperrocoqeHHTe cPH3llqecKH CllMITTOMll. I1am1qecKHTe peaKUHH
' ·.,;~;• · ·

:; i :( cbll(O MoraT .r:i:a 6n.r:i:aT CHMIITOM Ha IlMC. Tp5I6Ba .r:i:a cu 3ap:ap:eTe Bnrrpoca .r:i:anu rrpHcTn-
~ ~t~{ pnTe Bll Ha rraHHKa o6HKHOBeHO ce cnyqBaT - llJill ca rro-qecTll ll llHTeH3llBHll - B JJ:HllTe
'.~ ::~~;.:rrpe.r:i:n MeHcTpyaun5ITa BH. AKo e TaKa, neKyBaHeTo Ha BaIInrn IIMC MO>Ke .r:i:a rroMorne 3a
L ; :~:1~~)raMaJI5IBaHeTO llJill CJillMllHHpaHeTO Ha rrpHCTbIIHTe Ha rraHHKa.
~- Jf/:·:..
IloBeqeTO MCJJ:llUllHCKll TeOpllll CBbp3BaT IlMC c .r:i:nc6aJiaHC B KOJillqecTBOTO Ha ec-
; f~~·rporeHa ll rrporecTepoHa B )KeHCKOTO T5IJIO, oco6eHO rrpe3 BTOpaTa ITOJIOBHHa Ha MCHCTpy-
~ ]i\·~- ~- '
.~ ·r.~)tJIHll5l UHKbJI. Ilpe3 T03ll qeTHpHHap:eceTp:HeBeH rrepHOJJ: )Kemne c IlMC llMaT IlOBllIIIeHll
.: ~rj;,~1rna Ha ecTporeHa, a rrporecTepoH'hT e HaMaJieH. He.r:i:ocTaT'hqHoTo HHBO Ha rrporecTepoHa
: ~~lK~o· OTHOIIIeHHe Ha KOJIHqecrnoTo Ha ecTporeHa crroco6crna 3a 3ap:bp>KaHe Ha Bo.r:i:a, rroHH-
• ·;\~}Kenn mrna Ha cepOTOHllHa B M03bKa, IIO-HllCKll HllBa Ha eHp:opc}JHHa, BJIOIIIeHa aKTllBHOCT

•
- ...
:. ~~\. - · ~ --

ir~na BllTaMllH B6_ll rrpoMeHll B HllBaTa Ha .r:i:pyrn xopMOHll.

~· ; :.;;:·.; Crrope.r:i: ,npyrn Teopuu 3a IlMC MeHcTpyau;H5ITa rro3BOJI5IBa Ha rnnoTo ,na H3XBnpJIH
.

L ,_ ~1QKCllHHTe, HaTpyrraJill ce QT HerrpaBllJ1Ha .r:i:neTa ll ,n:ocer CbC 3aMbpC~TeJill OT OKOJIHaTa

,~:pe,n:a. 3aTOBa CllMITTOMHTe rrpe,n:u MCHCTpyau:1rnTa OTpa35IBaT peaKI.J:ll5ITa Ha T5IJIOTO Ha
:j)eKoMepHaTa TOKCH~rnocT. 1'.bBOJJ:bT e, qe 3,npaBocnoBHaTa ,n:HeTa ir HaMaJI5IBaHeTo Ha
'o cera c ,npyrn TOKCHHll 6n Tp5I6Bano ,z::i:a o6neKqll CllMITTOMHTe Ha IlMC.
Bepo5ITHO u ,n:BeTe Teopuu HMaT ocHoBaHne. CnMrrTOMHTe Ha IIMC orrpe,n:eneHo ce 06-
·_ eKqaBaT rrpH enHMHHHpaHeTo Ha xpamne, K.o nTo rn 3acnnBaT. B MHoro cnyqan 6naroTBOp-:-
:,o
Bb3JJ:CHCTBHe OKa3Ba ll rrpHeMaHeTO Ha BHTaMllHH, MimepanH H 6HJIKll, oco6eHO TaKHBa,
~()~To rroBHIIIaBaT HHBOTO Ha rrporecTepona. Cne,z::i:BaT rrperropbKH 3a neqeHHeTo Ha ITMC.
fipe,n:u ,n:a 3arroqHeTe ,n:a fll cne,n:BaTe, KOHCYJITHpaliTe ce c JieKap, JJ:llCTOJIOr llJill KBaJillcPHUH-
E~H crreunanncT no KHTalicKa Me,n:nunHa, ,n:o6pe 3arro3HaT c neqeHneTo Ha T03H rrpo6neM.

J{uema npu IIMC

r 0T65lrBaHTe ujrn CBe,n:eTe JJ:O MllHllMYM CJICJJ:HllTC xpaHH:

XpaHH, 6oraTH Ha 3axap, KaKTO _ I~ roneMHTe KonuqecTBa rrpocTn Bnrnexu,n:paTH
(xn5I6, ITbp)KeHH KapToc}Jn n MaKapmieHH u3,n:eJIH5I). Oco6eHo Ba)KHO e ,n:a He ce rro.r:i:-
,n:aBaTe Ha HMrrynca ,n:a KOI;IcyMnpaTe MHoro cna,n:Kn u Bbrnexn,n:paTHH xp~Hll, BKmo-
quTenHo IIIOKOJia,n:, e,z::i:Ha ce,n:MHUa rrpe.nn oqaKBaHOTO Haqano Ha CllMITTOMHTe.

Conemr xpa·m1 H Tparre3Ha con. ToBa me HaManH oTnqaHeTo H 3a,n:op)KaHeTo Ha

. BOp:a.
408 E~MbHJJ: EOPH JI.A CE CIIPABHM C TPEBOJJ(f!OCTTA II c/JOEHHTE

o Eoranr Ha Ma3HHHH xpaHH. HaMamrnaHeTo Ha Kanopmne, rronyqe1rn or Ma3HHHH ,

IIJ;e ITOMOrHe 3a ITOHH/KaBaHe HHBaTa Ha ecTporeHa.

e HarrttTKH, Cn)J.np)Karrur KocpettH, BKmotnnenHo Kacpe, qali H KoKa-Kona. KocpettH'bT Ja-

CHJIBa qyBCTBHTeJIHOCTTa Ha !bp)J}ITe, KaKTO H IICHXOJIOfllqecKHTe CHMIITOMH - Tpc-
BO)KHOCT, ,[(errpecmI H pa3,[(pa3HHTeJIHOCT.

e AJIKOXOJI.

KoHcyMttpa:liTe MHoro rrpecHH rrno,[(oBe H 3eneaqyn:tt, ffbJIH03bpHem1 xm16one rr 3bp-

HeHH 3aKyCKH, KaKTO H Bapirna, 5I)J.Kll, eKOJIOfllqHo qncTH ,[(OMaIIIHH ITTllL(ll H prr6a. 5bnc
yMepeHO coeBH rrpo,[(yKTH KaTO rncpy H coeBO MJI5IKO.

J(o6aeKu om euma.AwHu u MUHepa1m npu IIMC

Cne,n;Ba CIIHC'bK Ha BllTaMHHHTe H MHHepaJIHTe, KOllTO Morar ,rr,a IIOMOrHaT 3a o6JICK-

qaBaHeTO Ha ITMC.

BMTaMUH B6. Ilperropnq1nenHaTa ,rr,03a e 200 Mr ,n;HeBHO rrpe3 ce,rr,MttL(aTa rrpe,rr,11 MCI!·
CTpyaL(HSITa, HO He 6ttBa ,rr,a rrpHeMaTe TaKOBa fOJI5IMO KOJillqecTBO BHTaMHH B6 ITOBelfC OT
e,[(Ha ce,n;MHL(a B Meceu:a.

Eern-1rnpoTeH {nponIITaMIIH A). IIpe3 l(enrrsr Meceu: B3HMaihe 25 000 IU ,rr,HeBHO.

BIITaMHH B-KOMilJICKC c BIICOKa IIOTCHI]JHI B KOM6Irnau.m1 c I\:aJIU.llH II MarHe3IIll (1 ()()()

MrKaJII.J;HH II 500 Mr MarHe3nii). ,[(o6aBKaTa OT KaJIL(HH ll MarHe311H MO)Ke ,rr,a HaMamI MCI!·
cTpyanH11Te crraJMIL

ll;IIHK. I1pe3 l(eJimI MeCel( B3llMaihe 15 )J.0 20 Mr )J.HCBHO.

EceHu;uaJIHH MacTHll KIICeJlHHH. ,[(o6np 113ToqHHK mi eceHL(HaJIHH MaCTHH KIIcern1 1111

e ptt6eHOTO Maeno, KOeTo cn,rr,np>Ka KaKTo EPA, TaKa H DHA oMera-3 MacTHH Kttcemnn1.
500 ,n;o 2000 Mr ,rr,HeBHO KoM6HH11paHa ,[(o6aBKa OT EPA H DHA no,l
Mo)KeTe ,rr,a B3IIMaTe
3
cpopMaTa Ha KancyJIII ptt6eHO i\.faCJIO. AnTepHaTIIBaTa e JieHeHOTO ceMe, KOeTO ocIIryp 51 n
pacTHTeJIHa cpopMa Ha oMera-3 MaCTHII KIIceJIHHII. Ho KOHBepcttsrTa B EPA H DHA .n.aJJClf
.He e TOJIKOBa ecpIIKacHa, KaKTO rrp:a prr6eHIITe Macna. Parruqm:>ro Maeno, MacJIOTO or cc·
. 13
MeHa Ha KacIIc II MacnoTo OT 6e3CTn6JieHa HrJIIIKa ca II3Toqmui;tt Ha GLA - crreum1m ·
.cpopMa Ha OMera-3 MaCTHa KIICCJIHHa, )KH3HCHO Ba)I(Ha 3a xopaTa. Mo)KeTe ,n;a B3HMaTe 300
,n;o 900 Mr ,IJ,HCBHO.
 -----------------~------ --------- - - - - --- - --

fJIABA 16 3AEOJJ5JBAHHJI, KOHTO MOI'AT J{A J{OllPHHECAT 3A TPEBOJKHOCTTA 409

EuJZKU npu IIMC

Cne.n:mne 6m1KII MoraT .n:a HaMaJI5IT cp11311qecKIITe n 11CHxononFieCK11Te CHMITTOMH Ha
IIMC:

e Dong quai (Angelica sinensis). Ta3H 6IrnKa MO:>Ke .n:a yBemrqn eHeprn5ITa BH H .n:a cTa-
6HJIH3Hpa HacTpoemreTo BH 110 BpeMe Ha ITMC. T5I :w;e o6neKqH 11 MeHcTpyanmITe .
c11a3M11. 1vfo:>KeTe .n:a 5I B3HMaTe rro.n: cpopMaTa Ha Ka11cymr ( cne;::i:Baihe ;::i:o311poBKaTa
Ha eTHKeTa), nmKTypa, TeqeH eKCTpaKT HJIH KaTO qali.
o Cna;::i:-nK KopeH, rrpHeMaH TpH llnTH ;::i:HeBHO rro.n: cpopMaTa Ha 11pax OT KopeHa, KaTo
qali HJIH KaTO TeqeH eKCTpaKT. II(e llOMOrHe 3a CTa6HJIH3HpaHeTO Ha xopMOHaJIHIHe
mrna H me o6neKqH c11a3MHTe.
o Po3MapHH'hT, KopaTa OT KaJIHHa 11 KaBaTa o6neKqaBaT crra3MHTe. (BmK rrpe;::i:yrrpe)l<-
;::i:eHIIeTo 3a KaBaTa B Dzaea 15.)
e qaii OT KOM6yqa. Ornryp5IBa eHepnrn 11 CTHMYJIHpa HMYHHaTa CHCTeMa. IloMara Ha
H5IK011 :>KeH11.

PeooeHo cnopmyeaHe

Pe;::i:OBHH5IT CIIOpT r:ue ycKOpH MeTa6oJIH3Ma BH, me IIOB11IIIH HacTpoeH11eTO B11 11 r:ue
110Hll:>K11 H11BaTa Ha cTpeca. AKo He Mo:>KeTe .n:a c11opTyBaTe eHeprnqHo, rrpo6BaiiTe .n:a 113-
·. BnpB5IBaTe llOHe no K11JIOMeTbp II rronon11Ha ;::i:HeBHO. BII:>K Dzaea 5.

Cne;::i:Ba c1111c-nK Ha Me;::i:11KaMeHT03HllTe neqeH115I 3a o6neKqaBaHe Ha ITMC.

OpaJIHU KOHTpa:u;enTunu. Te rroMaraT 3a 110.D:.D:bp:>Kam~ro Ha rrpaBHJieH 6anaHc Me:>K;::i:y

.; -ecTporeHa 11 rrporecTepoHa. ilMaiiTe rrpe;::i:BH.D:, qe yrroTpe6aTa Ha H5IK011 aHTII6110THU:ll H
-~- Bep05ITHO Ha )KbJIT KaHTapllOH MO:>Ke .n:a HaMaJIH ecpHKaCHOCTTa Ha opanHllTe KOHTpauerr-
~:· TllBH 3a rrpe.n:ornpaT5IBaHe Ha 6peMeHHOCT. OpanH11Te KOHTpau;e11THBH llMaT pe.n:11ua He:>Ke-
E- nam1 KpaTKOcpoqHH H JJ:bJirocpoqHH CTpaH11qH11 .n:eiiCTBH5I . .

EcTecTBeH nporecTepoH. MHoro )KeHll H3IIOJI3BaT pe3ynTaTHo KpeMoBeTe c ecTecrBeH

_;~ nporecrepoH 3a yBeJrnqaBaHe HllBaTa Ha rrporecrepoHa rrpe.n:u MeHcTpyau;irn. Te3H KpeMo-
:i. Be ce rrpo;::i:aBaT 6e3 peu;errrn, HO e Haii-.n:o6pe .n:a ce KOHCYJITHpare enc 3.D:paBeH c11eu;Ha- ·
~:; !IHCT c OIIIIT B yrrorpe6ara HM, rrpe.n:11.n:a rll ll3IIOJI3BaTe. Ba:>KHO e CbIUO .n:a cne;::i:11Te HHBaTa
;~, Ha rrporecrepoHa CH, cne.n: KaTo cTe H3IIOJI3BaJ1ll KpeM c rr_p orecrepoH B rrpo;::i:'hJI:>KeHHe Ha
> Meceu;, 3a .n:a ere c11rypH11, qe He ca rroB11IIIeHH 11 .n:a orrpe.n:enHTe l10JJ:XOJJ:5IIUaTa ;::i:03a 11 qec-
·\ iorara Ha y110Tpe6a. 3a rroBeqe HHcpopMaUH5I OTHOCHO ITMC u neqemreTo MY c ecTecrneH
',~ nporecrepoH B11:>KTe www.womenshealth.com.
 410 E,[(M'bH,[( EOPH /(A CE CIIPABHM C TPEBOJJ{HOCTTA 11 cfJOEHHTE

3a ,n:om:>JIHinenHa umpopMaI.(H5I OTHOCHO IIMC BIDK KHunne ,,Taking Back the Month"
(KaK ,n:a en BnpHeM MeceI.(a) H ,,PMS : Solving the Puzzle" (IIMC: pernanaHe Ha pe6yca) n
,IJ:OIT'bJIHIITeJIHaTa JIHTepaTypa B Kpa5! Ha rnaBaTa.

Me,n:IIU:IIHaTa ,n:eqmHupa MeHorray3aTa KaTo cmrpaHe Ha 1\-IeHcTpyau::rrnTa 3a rroHe rneCT

Meceu:a. 06HKHOBeHO T5! HaCTbIIBa, KOraTo )KeHaTa CTaHe Ha 50 -51 I'OJ(HHH, MaKap qe MOJKC
,n:a 3arro11He ome Ha 40-ro,n:urnHa Bn3pacT mm 11aK Ha 55-ro,n:nurna Bn3pacT. 06II11aH:mne
CHMIITOMH, C'bII'bTCTBauvr MeHorray3aTa ca:

e ropemII B'bJIHll.

O rnaB060Jille.

a BarIIHaJIHa cyxoTa.

e Mm}!eKU:HII Ha IIHKOlfHH5I Mexyp llJIH yp1rnapmrn: TpaKT.

0 CTy,n:emI pnI.(e u CT'hrrana.

o Pa3ce5IHOCT H rrpo6neMH c KOHU:eHTpau:irnrn.

e HaManeHo nu6u,n:o. ·

o TpeBO)KHOCT u/HJIH ,n:errpecH5!.

OcHOBHaTa rrpu11HHa 3a MeHorray3aTa e HaManeHoTo rrpomBO.IJ:CTBO Ha ,n:BaTa rnan1111

)KeHCKII xopMOHa - ecTporeH ll rrporecTepoH. I1HTepecHO e, qe He)KeJiaHHTe CHMIITOMH 11:1
MeHorray3aTa ce Ha6mo,n:anaT caMo B ,n:np)KaBH, Kb.IJ:eTo ocTap5rnaHeTo Ha )KeHaTa ce rrhJ-
rrpIIeMa HeraTIIBHO, oco6eHo B Cne,n:irneHHTe maTH H 3arra,n:Ha EBporra. B MHoro Tpa.ru1w1-
0HHH KYJITypII, K'bJ(eTO MJia,n:ocrra II ceKcarrHJI'bT He ca H3J(HfHaTII Ha IIHe,n:ecTaJI H iKeHll'fC
ce pa,n:BaT Ha Bee IIO-fOJI5IMO yBa)KeHIIe c B'b3pacTTa, MeHorray3arn IIOlfTH He ce C'bII'bTCTI33 c
HeIIpII5ITHII CHMIITOMH. ToBa e KpaCHOpelfHB npHMep 3a B'b3J(eHCTBHeTO Ha KYJITypaTa Bbp:X)'
CHMIITOMaTIIKaTa, BnnpeKH qe OCHOBOIIOJiaramaTa qrn3HOJIOfHlfHa OCI-IOBa Ha MeHorray3aTa c
yHHBepcanHa. B Cne,n:uHeHHTe maTH 60 ;::i:o 85 rrpou:eHrn OT )Kemne B MeHorray3a IIMaT ropc-
mn B'bJIHH. Ilpn )KeHHTe OT llHLJ:HaHCKOTO IIJieMe Mall T03H CHMIITOM He cnmecTByBa.
IIpe3 50-Te II 60-Te ro,n:IIHH aMepnKaHcKaTa MeJJ:JIIJ:HHCKa o6mHocT peurn, 11e Menona-
y3aTa e ,,6onecT" rropa;::i:u ,n:ecpHI.(HTa Ha ecTporeH. B CB05ITa KHura OT 1965 r. ,,Feminine
Forever" ()KeHcTBeHa 3aBHHarn) Po6npT A. YIIJIC'bH 3a5IB5IBa, 11e MeHorray3arn rrpeBpblll 3
311
)KeHHTe B 6e3rronoBH ,,KapuKaTypu Ha ripe,n:nurnII5l HM A3 - eKBirnaneHT Ha enHyxa" · To
B'b3rne;::i: rrpo;::i:nn:>Kana ,n:a ,noMHHHpa cpe.n 3arra,n:HnTe rreKapu n ,n:o ,n:Hec. Me,n:IIIJ:UHCKH 51 T
oTroBop Ha rrpoforeMa c MeHorray3aTa e xopMOH03aMecnITemrnra Teparnrn.
EcTporeHo3aMeCTHTeJIHaTa Teparrn5! KaTo rre11eHHe Ha Mer-wrray3aTa ce H3IIOJI3Ba oiuc
OT 50-Te fOJJ:HHH 11pe3 rrpe,nIIHCBaHe Ha CHHTeTHlfeH ecTporeH. Cne.n OKOJIO 20 ro)lIIHII ;1 c-
. . 3K
KapnTe HaKpa5! ocn3Haxa, 11e ecTporeHo3aMeCTHTerrHaTa repamrn ynenwrana pIIcKa OT P·
. . \I
Ha eH):(OMeTpHyMa c J(O TpHHa,neceT II'bTH. 3aTOBa rrpe3 70-Te fOJ(HHH CTaHa MO)lHO F(b.
4 H'l
ecTporeHa ,n:a ce ,n:o6aB5I CHHTeTHlfeH rrporeCTepoH (rrporecrnH) n TaKa ne11eHIIeTo 3ano •
,n:a ~e HapH11a xopMoHo3aMecnnenHa Tepamrn. X3T e ecpHKaCHo ne11eHIIe: To HaMJJ
15103
 - - - - - - ·-- - - ···- - - - - - - - - - - - - - - - - - - - - - - - ----------- -

rIIABA 16 3AEOJIJJBAHHJ!, J(OHTO MOI'AT f(A f(OIIPHHECAT 3A TPEBOJKHOCTTA 411

roperu;HTe BbJIHH H .z:i:pyrHTe CHMIITOMH Ha MeHorray3ara, KaKTO H pHCKa OT pa3BHBaHe Ha

OCTeorropo3a (H3TbH5IBaHe Ha KOCTHTe c Bb3pacTTa). Cne,IJ; 20 ro,IJ;HHH o6aqe CTaHa 5ICHO,
qe X3T 3HaLIHTeJIHO yBeJnILiaBa pHCKa OT paK Ha rnp.z:i:arn, oco6eHo rrpH rrpeJJ;pa3rrono:>KeHH
)KeHH. HeIT(o rro-Jioillo, e,IJ;HO HeoT,n:aBHaurno H3cne,nBaHe ("Women's Health Initiative
2002") ycTaHOBH, qe X3T yBeJIHLiaBa pncKa OT cnp.neLIHOCb,L(OBH 3a60JISIBaHH5I H HH-
cynT - ,IJ;o TaKaBa cTerreH, qe 113cne,n:oBaTeJI11Te crrpHxa u3cne,nBaHeTo H rrperropb1Iaxa He-
3a6aBHO ,IJ;a ce rrpeKpaTH rrp11eMaHeTo Ha Premarin H Provera (TbproncKH HMeHa Ha CHHTe-
THLIHIUI ecTporeH H rrporecTepoH). ,[(OIIbJIHHTeJIHHTe CTpaHHLIHII ,L(CHCTBH5I Ha CHHTCTHLIHH5I
CCTporeH H rrporecTepoH ca ra,IJ;eHe, LIYBCTBHTCJIHOCT Ha rbp)J;IITe, ,n;errpeCH5I, qepHOJJ;po6I-m
CMyru;eHH5I, 3a,IJ;bp:>KaHe Ha TeLIHOCTH H )J;HC6anaHCH B KpbBHaTa 3axap. IIopamr BCHLIKH
TC3H rrpo6neMH MHOro JieKapH IIOHaCT05IIUCM He rrperropbLIBaT X3T, OCBeH Ha :>KCHH, rrpH
KOHTO CbIUCCTByBa BHCOK pHCK OT OCTeorrop03a.
CbIUO Karo IIMC, CIIMITTOMHTe Ha MeHorray3aTa ce BmurnT ,n;o6pe OT KoMfornaUHSI
MC)K,UY ,L(HeTa, crropT, JJ;06aBKH (BKJUOLIHTeJIHO ecmecmBeHU xoprv!OHH) H 6HJIKH.

L Bb3MO:>KHO e ,IJ;a HMaTe rron3a OT cne,n;HoTo:

EcmecmeeHu xopM oHu

MmKeTe ,n;a CH Ha6amne ecTecrneH rrporecTepoH rrou cpopMaTa Ha KpeMoBe, KaIIKH HJIH
Ta6JieTII OT 3,IJ;paBHH crreunanHCTH, 3aII03HaTH c ecTeCTBCHIITe aJITepHaTHBH, IIJIH OT H5IKOII
Mara3HHH 3a 3,n:paBocnoBHH xpaHH. Cbru:o KaTo rrpII IIMC, ecTecrneHIISIT rrporecTepoH
. H3rJie)f(,Ua ITOMara Ha MHOro )f(eHII B MeHorray3a. EcTCCTBCHHTe cpopMH Ha ecTporeH - ec-
Tp.HOJI II TriEst - ce rrpo,n:aBaT c peuerrTa H ca CBbp3amr c MaJIKO IIO-BHCOK pHCK OT paK Ha
np.naTa, MaKap H He B CbI.IJ:aTa CTerreH KaTO CHHTCTHLIHH5I CCTporeH. KoraTO H3IlOJI3BaTe
eCTCCTBCHa xopMOH03aMeCTHTCJIHa TeparrH5I, .no6pe e JieKap5IT BH ,IJ;a H3MepBa HHBaTa Ha

L e~TporeHa H rrporecTepoHa BH Ha BCCKH TpH ,n;o IlleCT Meceua, 3a ,IJ;a ce yBeprr, qe He ca ce

IIOKalIHJIH rrpeKOMepHO. MHoro )f(emr H3IlOJI3BaT CCTCCTBeHHTC xopMOHH ITO cpopMyJiaTa
,,,[(Be ce,IJ;MHUH c, ,n:Be ce,n;MHIJ.H 6e3", 3a ,IJ;a IlO,L(,L(bp:>KaT xopMOHaJIHHTC CH HHBa B HOprvrn . .

EUJlKU

3a MHOfO :>KeHH qepmuun KOXOUl e ecpHKaCHa 6HJIKa 3a Hal'vfaJ15IBaHe CHMIITOMHTe Ha

MeHorray3aTa. lfarrOJI3BaH OT aMepHKaHCKHTC HH,IJ;HaHUH B rrpO.D:bJI:>KeHHC Ha BCKOBe, qep-
H:IDIT KOXOlli ecpHKaCHO HaMaJISIBa ropeIUHTC BbJIHH H .z:i:pyrHTe CHMITTOMH Ha MCHOrray3a
KaTo .nerrpecHSI, rnano6onHe II narrrHanHa cyxora. AKo II3IIOJI3BaTe qepeH KOXOlli, KyrreTe
rrpo,n:yKT, KOHTO cb,nbp:>Ka rroHe 1 Mr mpumepneHu - aKnrnHaTa CbCTaBKa. Dong quai (aH-
[ . renHKa) c·~ru:o MOJKe MHoro .na rroMorHe 3a o6neK1IaBaHe Ha roperu;nTe BbJIHH n ,rrp ynne
CIIIITOMH Ha MCHOrray3aTa. Cna,nKH5IT KopeH H Vitex_Agnus Castus CbIUO IIOMaraT 3a CTa6H-
Jlll3HpaHe Ha xopMOHaJIHIITe mrna, MaKap .na He e 5ICHO ,L(aJIH H5IK05I 6HJIKa HaHCTHHa MO:>KC
L .n:a IlOBHlliH IIOHH)KeHHTC HHBa Ha ecTporeHa H rrporecTepoHa .no HOpMaJIHOTO.

J{o6aBKU

Bb3MO)KH0 e cne.nmue .no6aBKH .na BH IIOMOrHaT .na o6neK1IHTe CHMIITOMH~e Ha MeHO-

rray3aTa:
412 E,O:M'bH,O: EOPH !(A CE CllPABHM C TPEBOJKHOCTTA H c/JOEHHTE

o BnraMHH E - 400 .r.i:o 800 IU .r.i;HeBHO.

0 XecrrepII.r.t:IIH (6nocpnaBOHOH.IJ:) - 900 Mr .r.t:HeBHO B Cb1IeTamre c 2000 Mr BIITaMHH c

.IJ:HeBHO.

0 faMa-opH3aHOJ1 (cpepyJJIIHOBa KHCeJJIIHa) - 300 Mr .r.t:HeBHO.

J(uema

Hape.r.i; cnc 3.r.i;paBocnomrnTa .r.i:11eTa, rrperropn11aHa B Dwea 15, .r.i;o6pe e .r.i;a KOHCYMIIpaTe
xpaHH, 6oraTH Ha cpIITOecTporeHH, KOHTO CBbp3BaT peu:errTOpHTe 3a ecTporeHa B T5IJ10TO
T01IHO KaTo ecTporeHa. Cpe.r.i: Te3H xpaHH ca coeBHTe rrpo.r.i;yKTH, MacnoTo OT neHeHo ceMe,
5!61.>JJKIITe, IIbJJH03bpHeHIITe rrpo.r.i:yKTH, u:emrnaTa, Mar.r.i:aH03bT n moI(epirnTa. Ilo rrpIIHUirn
3eJJeH1IYI(HTe II pacTHTeJJHIITe xpaHII ca rro-6oraTH Ha cpHTOeCTporeHH B cpaBHeHIIe c )KII-
BOTIIHCKHTe, KOeTO o65ICH5IBa Jaruo B Kynryp1ne, 1IIIUTO mreTH ca rrpe.r.i;HMHO paCTHTemrn
(BKJ1F01IHTeJJHO C05I), CHMIITOMHTe Ha MeHorray3aTa ca IIO-p5I.IJ:KO 5IBJ1eHHe.

Cnopm
Pe.r.t:OBHOTO crropTyBaHe, TaKa ITOJ1e3HO 3a o6neK1IaBaHe Ha CHMIITOMH KaTO TpeBO)KHOCT-
Ta II .r.i:errpeCH5ITa, IIOMara H 3a HaMaJI5IBaHe Ha Te)KeCTTa n qecTOTaTa Ha ropeIUHTe BbJJHH.
BmK KHHrHTe Ha KpHCTHaH HopTpbrr H ,[()KOH n111i: B .IJ:OIIbJIHHTeJJHaTa JJHTepaTypa B
Kpa5I Ha rnaBaTa 3a n0Be11e 11mpopMaI(H5I OTHOCHO MeHorray3aTa.

Ce30HHO acjle1<T"1BHO pa3crpo~creo

lfanHTBaTe JIH CJie.r.t:HHTe CHMTITOMH npH rrpOM5IHaTa Ha ce30HHTe OT rrponeT H J15ITO

KbM eceli H 3HMa? 0T6eJJe)KeTe CHMITTOMHTe, KOHTO ca BH II03HaTH.

D ITo-MaJJKO eHeprn5I OT 061111a1i:H0To

0 Cn6y)K.r.i;aTe ce yMopeHH, MaKap .r.i;a CIIHTe IIOBeqe

D ITpoMeHH B HacTpoeHHeTo KaTo TpeBO)KHOCT, pa3.r.i;pa3HHTeJIHOCT HJJH noTHcHaToCT

0 ITo-HHCKa npo,nyKTHBHOCT HJIH 11306peTaTeJIHOCT

0 qyBCTBOTO, qe HMaTe MaJIKO KOHTpOJJ Ha.r.i; aneTHTa HJJH TeJieCHOTO CH TerJIO

D IloBetie npo6neMH c rraMeTTa 11 KOHI(eHTpaI(H5ITa

0 ITo-MaJJbK HHTepec KbM cperu1ne c xopa

0 ITo-ManKa crroco6HocT 3a crrpaB5IHe enc cTpeca

D Ilo-MaJJbK eHTYCIIa31>M OTHOCHO 6n.r.i:erueTo 11nn rro-ManKa pa.r.i;ocT OT :>KHBoTa

 -~~~~~r{,
....... · -•,-_.

fJIABA 16 3AEOJIJJBAHHJJ, KOHTO MOI'AT J(A f(OIIPHHECAT 3A TPEBOJKHOCTTA 413

AKo ere or6emI3aJUI ,n:Ba mrn ITOBeqe CH:MIITOMa, ~rn)Ke ,n:a CTe OT MHOfOTO xopa CbC
L.
•: :\~'
ceJOHHo arjjeKmueHo pa1cmpoucmeo (CAP) ami crro-neKa ¢opMa Ha TOBa pa3crpoifcrno,
;~~: . H3BecrHa Karo cy6cuHopoMHO CAP. Ce30HHOTO a¢eKTHBHO pa3cTpoifcTBO e KJIHHHqHa ,n:e-
'.:c·;': rrpeCIUI, K05ITO Bb3HHKBa rrpe3 3HMHHTe MeceI]JI, ofoIKHOBeHO Me)K,n:y HOeMBpH H MapT. T5I
</ '.· ce ,[(bJI)KH Ha He,n:ocTaT'bqmrn ,[(acer enc cBeTmrna. IIpH CK'bC5IBaHeTo Ha ,[(HHTe H rrpoM5IHa-
}::~\ Ta B orona Ha CJTbHU:eTo rrpe3 eceHTa CHMIITOMIITe Ha CAP 3arroqBaT ,n:a ce II0.5IB.5IBaT. Crro-
=::"(' pe,n: U3qHcJieHH5ITa 20 npou:eHTa OT IlbJIHOJieTmne aMepHKaHU:H HJIH 36 MHJIHOHa .[(YillH
.·. )j;iL'. cTpa,[(aT or . CAP HJIH cy6cHH,[(poMHO CAP. KonKoTo rro-Ha,[(aneq or eKBaropa )KHBeeTe,
~ ;:~:::v:<··
:' ;~.:.\:;_. TOJIKOBa IIO-y5I3BHMH ere.
~ ~<::·?: <:

-~ -~f::. · .
~ ·':.: . .;
',,:f;~~ - · TpeB0:>1cHocm u CAP
-,~~~'.r-\. ·.~
; -~~1::; · . IIpu MHOro HH,[(HBH,[(H c TpeBO)KHH pa3CTpOHCTBa ce Ha6mo,n:aBa BJIOlllaBaHe Ha CbC-
;: :~¥:~::' T05IHHero B Kpa5I Ha eceHTa H npe3 3HMara. ITpncT'hIIHTe Ha nam1Ka MmKe ,n:a 3a -recnn, 1

~- ·'·~~:::· ~ reHepa.JIH3HpaHaTa TpeBmKHOCT ,[(a ce 3acmrn Hape,n: c ,n:errpec1rn. ToBa He e yqy,[(Bamo,

': ·:1\ ;r t i f KaTO CblI(HTe M03bqHH CHCTeMH, KOHTO ,n:orrpHHaC5IT 3a HeBp06HOJIOfHqHaTa OCHOBa
L . :~r(Ha ,[(errpeornra - HopaiJpeHep2ul./1wma cucmeMa u cepomoHuHoaama cucmeMa, yqacrBaT
t ,.·~:fo{H B TpeBQ)KHHTe pa3CTpOHCTBa, oco6eHO rraHHqecKOTO pa3CTpOHCTBO, reHepaJIH3HpaHaTa
u ;;~:~~~{:r.peBOA<HOCT H 06cecHBHo-KoMnyncHBHOTO pa3cTpoilcTBO . E,n:HH 6noxHMHqHH ,[(Hc6anaHCH
t ~;;~~)3 Te3H CIICTeMH MOraT ,[(a npe,n:H3BHKaT ,n:errpecmI, a ,n:pyrn ,n:a BJIOlliaT TpeBmKHHTe pa3-
\.~Tpoilcrna. 3a Cb)KaJieHHe rrpH MHOro xopa rpeBO)KHOCTTa H ,n:errpeCH5ITa C'blI(eCTByBaT
D -~~,D;HOBpe~feHHO Karo H ,[(BeTe ce BJIOlllaBaT npe3 3HMHHTe Meceu:H.
v: ;.-. :·
.
t ;~~~fi!/- Bee e,[(HO ,[(amI ce np0.5IB.5IBaT Ka TO ,n:enpeCH5I IIJIH Ka TO. TpeBmKHOCT, CHMITTOMHTe Ha
.

\ ~- .:/-" \ yAP ce ..QbJI)KaT Ha rro-MaJIKOTO cBeTJIHHa. CAP ce 3a,n:'hn6oqaBa He caMo OT HaMaJieHaTa

. ?BeTJIHHa HaB'bH rrpe3 3HMHHTe Mece~H, HO H OT rrpeKapBaHeTO Ha TBbp,n:e MHOfO BpeMe Ha
:,_
!] aKpHTO rrpH MaJIKO CBeTJIHHa, Bee e,[(HO ,ri:aJIH y .D:OMa HJIH B CJiy)K6aTa. 3a CHMTITOMH Ha
:·fJAP e ,[(OKJia,[(BaHo ,n:opH H rrpe3 J15:ITOTO OT xopa, KOHTO pa6QT5IT ·H a M5ICTO 6e3 rrpo3opu:H.
(fe Morar ,[(a ce II0.5IB.5IT rrpH qyBCTBHTeJIHH HH,[(HBIIJJ:H no BC.5IKO BpeMe Ha fO,[(HHaTa CJie,[(
,~ ope,[(HUa OT o6naqHH ,[(HH.
;~r:._· Cl\rnrarne ce, qe CAP ce ,n:'hJI)KII Ha He,[(ocTaTnqHo rronicKaHe Ha M03'hqHH5I xopMOH
'¢'t_~JLamoHuH. MenaroHHH'bT ce ceKperHpa or enmpmara Betiep cne,n: H.5IKOJIKO qaca TbMHH-
__,_a. ToBa e e,[(HH or ivfexaHH3MHTe, qpe3 KOHTO M03bKbT BH rro,n:cKa3Ba, qe e BpeMe 3a c'hH.
'9 ne,ri: H3rp5IBaHeTO Ha CJI'hHU:eTO cyrpHH ceKpeTHpaHeTO Ha MeJiaTOHHH ce IlOTHCKa H BHe
.- a36HpaTe, qe e BpeMe ,[(a ce co6y.[(HTe. MaKap qe 6ellle rrorryn5IpHa ro,n:HHH Hape,ri:, xHno-
;.~:3ara, "lie CAP ce ,[('hmKH Ha He,[(ocraT'hqHoTo rroTIICKaHe Ha MeJiaTOHHHa, He 6e ,[(OKa3aHa
-~p e3 CHCTeMaTHqHH H3CJie,[(BaHH5I. Pe3yJITaTHTe OT H3CJie,n:BaHH5ITa 65IXa Hee,[(H03HaqHH H
· ~,cJie,[(oBaTeJIHTe HacoqHxa norne;::i: B ):(pyrH nocoKn, 3a ,n:a OTKpH5IT rrpHqHHaTa 3a CAP.
,_HOTe3aTa, K05ITO IlOHaCT0.5!11.(eM ce pa,n:Ba Ha HaH-fOJI5IMO BHHMamie, e, qe He,[(OCTanq-
~;8!0 CBeTJIHHa MO)Ke ,n:a ,[(OBe,[(e ,[(0 crra,n: B HHBaTa Ha cepOTOHHHa B M03bKa. HopMaH
.9 3eHTaJI, e,[(HH OT BO)J;~IL(HTe H3CJie,[(OBaTeJIH B Ta3H o6nacT, IIHllle B ,,Winter Blues", qe
:s aro Y5I3BHMH HH,[(HBH,[(H npe6HBaBaT B cpe,[(a 6e3 ,n:ocranqHo CBeTJIHHa - KaKTO rrpe3
:,~!:1ara - Te rrpoH3Be)I<,n:aT TBbp.[(e MaJIKo cepoTOHHH. P03eHTa.J1 H ,n:pyrH B5IpBaT, -qe T'hKMO
~3H HHCKll HHBa Ha cepOTOHHHa ca OTfOBOpHH ·3 a CHM IITOMIITe Ha CAP.
.i:·,[J;e¢HU:llThT Ha cepoTOHHH qecTo ce CBbp3Ba CbC CHMIITOMIITe Ha ,n:errpeCH5I, TpeBO)K-
.?.cr HJIH li ,[(Bere; rropa,[(H Ta3H npIIqHHa JieKapCTBaTa, KOHTO 6JIOKHpaT pea6cop6a~H5ITa
 414 E)J:MbH,,Q EOPH /I.A CE CllPABJ1A1 C TPEBOJJ(JJOCTTA Ji cfJOEHiiTE
n
Ha cepoTomrna B M03nKa - neKapcrna KaTo Prozac (qmyoKcenrn), Zoloft (cepTpamrn) Hnu
Paxil (napoKcenrn) - ttecTo o6neKttaBar ,n:errpecmna n MHoro OT TpeBmKHHTe pa3cTpoif-
CTBa. Ho 3amo HaManeHaTa cBeTmrna Bn3,n:elicrna Bnpxy cepoToHm-rn? I1 3amo caMo npu
L •
H5IKOH xopa? OrroBopnT Ha rnpBH5I Bnrrpoc Bee ome He e OTKPHT. B oTroBop Ha BTopirn
HMa H3BeCTHH ,n:aHHH, tte xopaTa, YR3BH~rn 3a CAP, MmKe ,n:a HMaT rrpo6neMH c rronytrana-
Hero II npepa6ornaHeTo Ha cBeTmrnarn Ha HeBponorwmo HHBO.
Ilpe3 3HMara xopaTa enc CAP -o6HKHOBeHo KOITHC5IT 3a cna,n:Ko H BornexH,n:parn.
KoHcyMaU:HRTa Ha KoneMH KOJIHttecrna Bornexu,n:parH no rrp1rnu:11rr noBlilllaBa HHBara Ha
mpunmorfjm-ta ( ecemurnnHa aMHHOKHCeJIHHa, o6HKHOBeHo H3BJ1HlfaHa OT 6enT'bl1:HH xpa-
1rn), Koliro ,n:ocnrra ,n:o M03nKa. rn:oM ,n:ocrHrHe ,n:o M03'bKa, TpHnTocpaH'bT ce rrpeBpnma n
ceporoHHH - HeBporpaHCMHTepa, raKa Ba:>KeH 3a rrc11xonorwrecr<oro 6narononyc-me. Kou-
cyMaU:HRTa Ha CJia,[(KO H B'brnexH,n:paTH ,n:aBa Ha TpHITTOq)aHa npe,n:I-IHHa rrpe,n: OCTaHaJIHTC
aMHHOKHCeJIHHif 3a ,[(OCTHraHe ,n:o M03nKa. 3aTOBa, aKO rrpe3 3HMaTa KOITHeeTe 3a cna,n:Ko II
HHlliecrera, TOBa MO:>Ke ,n:a e OITHThT Ha T5IJIOTO ,n:a ITOBHIIIH HHBaTa Ha cepOTOHHHa.

CeemJZomepanuR npu CAP

CeemAomepanu11ma e netreHHeTO, KOeTO Harr-eqmKaCHO HaMaJIRBa CHMITTOMHTe Ila

CAP. no· IIpHHI(Hil e B'b3MO:>KHO ,n:a HaMaJIHTe CAP rrpe3 3HMaTa KaTO BCeKH ,n:eH rrpeKapna-
Te ,U'bJifO BpeMe Ha OTKpHTO. Ho aKO He ere CKI{-lfHCTPYKTOp HJIH He I<apare CHeropHH, TODa
e ,n:ocra HenpaKTHttHo. Cnern.oreparrHRTa H3rromBa ewrn HJIH rroBette Mero,n:a Ha 3aKpHTO
3a yBeJIHttaBaHe Ha ,n:ocera BH enc cBeTJIHHa. IIoHRKora cnyrnoqyBcTBHTeJIHHTe HHJJ:HBHJlll
HMaT no,n:o6peHHe KaTO rrpocro yBeJIHttaT Hop:MaJIHOTO CTaHHO OCBeTJieHHe HJIH CJIO:>I<aT
no-cHJIHH eneKTpHl!eCKH KpyrnKn. Ho rronettero xopa enc CAP HMaT Hy)K,n:a or ,n:ocer c
TIOBe1Ie CBeTJIHHa - :qoHe qernpH II'bTH ITO-CHJIHa OT HOpMaJIHOTO OCBeTJieHHe B ,n:oMa lfJlll
oqnica.
06HKHOBeHo 3a netteHHero Ha CAP ce H3rromnar ceemJZLiHHU Kymuu. CBeTJIHHHaTa
KYTII5I BKJIIOttBa rpyrra or cpnyopecu:eHTHH eneKrp11qecKII KPYlliKH, nocraneHH B Kynrn c
pa3IIpnCKBam: rrnacTMaCOB eKpaH. IloBetteTO rro,n:o6HH npH6opH JJ:OCTaB5IT Me)K,UY 2500 II
10 000 Ix cneTJIHHHa eHeprHR - 3Ha1111renHo Ha,U o6wrnliHoro craliHo ocnerneHHe (np:n6rni-
3HTeJIHO 200 ,n:o 1000 Ix). ITpH o6HttaHHH5I cBernorepaneBTHtteH BHe ce,n:HTe Ha 60-90 cM OT
CBeTJUIHHaTa .Kynrn Me)K,Uy ITOJIOBHH qac H ,[(Ba qaca cyrpHH~ He e HHTO Heo6xo,UHMO, HHTO
npenopnttHTeJIHO ,n:a rne,UaTe ;wpeKTHO B CBCTJIHHaTa. BMeCTO TOBa MmKeTe ,Ua H3IIOJI3BaTC
npeMeTo, 3a ,n:a qerere, rmwere, 5!,Uere, w11ere HJIH ,n:a npaBHTe Remo ,n:pyro. KonHqecrsoTo
Ha ,UHCBHaTa CBeTmrna, Heo6XO,UHMO 3a o6neKqaBaHe Ha CHMTITOMHTe, e pa3JIHqHO rrpH ncc-
KH 110BeK. EKcrrepHMeHTHpa:Hre c pa3n11qHa rrpo,n:'bJI)KHTeJIHOCT Ha ,n:ocera enc cBeTJIHHaT~
B 3aBHCHMOCT OT co6CTBemne CH HY:>KJJ:H.
11
,[(pyrH ype,UH, H3IIOJI3BaHH rrpH cBemoreparr.HRTa ca cuMyAamopume Ha u32peea
CBemJZUHHURm · Hal/eJZHUK. C11MyJiaTOpnT Ha H3rpeBa Cb3,IJ:aBa H3KYCTBCH H3rpeB B crramrn-
Ta BH Karo H3JI'bqBa rrpHrnyrneHa cBeTJIHHa ,n:a peqeM KbM rnecr cyrpHHTa n nocTerreHHO 5t
npaBH rro-5IpKa ,n:o KnM ce,n:eM 11aca. CBeTJIHHHHRT HaqenHHK e H3ToqHHK Ha cna6a cBernH·
Ha, KOHTO MO)KeTe .n:a HOCHTe Ha rnaBaTa CH. Toil BH TI03BOJI5IBa no-rOJI5IMa TIO,UBH)KHOCT or
cBeTnHirnara Kynrn.
,uo·
CBernoreparrH5Ira e MHoro ecp11KacHa, Koraro ce ocnrn;ecTB5IBa rrpaBHJIHO, KaKTO e
3
KyMeHTHpan HopMaH P03eHTaJI. EKcnepHMeHnne rroKa3BaT, qe rrpH peJJ:OBHa yrrorpeG
 ~~:
l
~
fi~~.
fJIADA

:!:Et rroMara
16 3AEOJJJ!BAHHJ!, KOlJTO MOI'AT ){A ){OllPlJHECAT 3A TPEBOJKHOCTTA

Ha 75 .n:o 80 rrpou:eHTa OT xopaTa cbc CAP B paMKHTe Ha ce,n:l\rnu:a. IIpem1 .n:a

415

'--
[- :i~~\~ 3arroqHeTe CBeTJIOTepamrn caMH, Tp5!6Ba .n:a ce KOHCYJITHpaTe c JieKap HJIH ,n:pyr 3,n:paBeH
~- ~1ty/ crreu:HaJIHCT, JarroJHaT c Ta3H Tepamrn H rrpHJIO)KeHHeTo iL BbrrpeKrr l.Je cBeTJIOTeparreBTrrq-
t w~~~- HI1Te ype,n:rr Ce rrpo,n:aBaT 6e3 peu:errTa, IIJ:e CH crrecnne BpeMe -a MO)l<e 6I:I I1 eBeHTyamrn
l- / "crpaHHqHrr ,n:eHCTBH.5! KaTO rnaBo6oJIHe, :Harrpe)KeHHe B oqHTe, pa3,n:pa3HI1TeJIHOCT H 6e3Cb-
: m-re - aKO rronyquTe Ha CO KU 3a rrpaBUJ1HOTO UM U3IlOJ13BaHe.

Cnpae1me cac CAP

..__
B
:,,<
_ w£_~:' Ha1(11011an11a:a opra11113a1(1rn 3a Ce3011110 a<jieKT!lBHO pa3cTpoilcrno (HOCAP) .naBa
. ~} ~; CJie,[(HHTe CbBeTI1.
: ·r~~~~!t .
· ·;{·- o 06cb,n:eTe CHMIITOMHTe CH cbc CB05! neKap. Tali MO)Ke .n:a BH Hacoqu KbM rrcrrxua-
II
~ .':' . Tbp, KOHTO .n:a BH IIOCTaBH .n:uarH03aTa ,,Ce30HHO acpeKTI1BHO pa3CTpOHCTBO" HJIU
,,cy6crrH.r.i:poMHO CAP" H ,n:a BH rrpe.n:rrrrrne crreu:uaJIHH cBeTJIOTepamrn 3a o6neKqa-
BaHeTo Ha CHMITTOMHTe. lliKou SSRI aHTH,n:errpecaHTH Cbll(O rroMaraT 3a JieqemieTo

L @
Ha ce30HHa .n:errpecH5I.

AKo BU e rrocTaBeHa ,n:uarHo3aTa ,,CAP" HJIH · ,,cy6cuH,n:poMHO CAP" n neKap5IT BU

e npe,n:rrrrcan cBeTnoTepanH5I, He nporrycKaihe H He CbKpamaBaliTe ceaHCHTe, noHe-
)Ke cTe ce noqyBCTBanH no-.n:o6pe - MO)Ke ,n:a rronyqHTe peu:rr.n:rrB. 3ae.r.i:Ho c neKap5I
onpe.n:eneTe OIITI1MaJIHaTa npO,D:bJ1)KHTeJIHOCT, BpeMe OT ,n:eH5I, pa3CT05IHHe H HHTeH-
l'
3llBHOCT Ha CBCTJ1HHaTa 3a UH,[(I1BHJJ:YaJIH3HpaHOTO BH neqeHne.

(l) l fanaraliTe ce Ha Bb3MO)KH0 HaH-MHOfO CBeTJJHHa H H365IrnaliTe TbMHHTe o6cTaHOB-

1

l KH rrpe3 cBeTmne qacoBe npe3 3HMaTa.

0 06neKqeTe JieKHTe CHMITTOMH Ha 3HMHa ,n:errpeCH5I t.Ipe3 BCeKH,[(HeBHO crropTyBaHe,

3a rrpe.n:rroqHTaHe Ha OTKpHTO, 3a .n:a ce Bb3I10J13BaTe OT ecTeCTBeHaTa CBeTJJUHa.
:1
e AKo He e Bb3MO/KHO ,n:a crropTyBaTe Ha OTKpttTo rrpe3 3HMaTa rropa,n:u cTy,n:a, crr.opTy-
I 1~ BaliTe Ha 3aKpHTO. IIocTapaliTe ce .n:a CH OCHryp5IBaTe .n:ocer CbC CJ1bHqeBa CBeTJIHHa
KaTO rrpe3 ,IJ:eH5I 3aCTaBaTe ,no rrp03opeu: c lO)KHO U3J10)Kemie 3a KpaTKO, HO l.JeCTO.

·• IIpeMecTeTe pa6oTHOTo CH M5ICTO y ,n:oMa rro-6nu30 ,no rrpo3opeu:a HJIH rrocTaBeTe

'-
:L. 5IpKH naMIIH.

l CrraJBaliTe pe/KHM Ha CbH II 60.r.i:bpCTBaHe. XopaTa cbc CAP crro.r.i:en5IT, qe ce qyBcT-

·L
l
BaT rro-60.n:pu II He TaI<a yMopeHH, KoraTO CTaBaT H CH J15IfaT no e,[(HO ll Cbl..IJ:O BpeMe.

Cbo6pa35IBaihe ce CbC cTy,n:a HaBbH II ce o6nHt.Ia:ihe TaKa, qe .n:a 3arra3uTe eHepru5I-

:[ Ta H TOIImrnaTa. MHoro xopa, KOUTO ce BJ1H5!5IT OT ce30HHUTe rrpoMeHrr, Ka3BaT, qe

ca qyBCTBUTeJJHJI KbM eKCTpeMHUTe TeMrrepaTypH.

• IIpe3 3HMaTa opraHu3upaiiTe ceMeilHnTe H3J1H3aHu5I n cou:rranHuTe cb6npaHH5! rrpe3

,n;emI HJIH paHO Bet.Iep. He CTOHTe ,no KbCHO, Tbll KaTo TOBa me pa3CTpOI1 pe)KHMa Ha
CbH5! BU ll 6HOJ10fHl.fHll5! BM t.IaCOBHHK. .

CbxpaH5IBClHTe eHeprirnTa CH KaTO opraHH3HpaTe BpeMeTO CH Mb.IJ:pO H OT65IrBaTe

UJIU CBe)K,[(aTe .no MHHHMYM HeHy)KHU5! CTpec.

r
 ......,

416 E,[(MbH,[( EOPH J(A CE CllPABJJM C TPEBOJKHOCTTA H c/JOEHHTE

G Omnaiire ce ,n.a rrocraBine raliMep Ha ocBenremrero B cnaJIH5ITa CH mrn H3rron 3 -

Baiire CHMynarop Ha IBrpesa, 3a ,n.a ce BKmoqH nonoBHH qac HJIH noBetie npe,IJ,H .na
craHere. lliKoH xopa enc CAP cno,n.emn, qe ra3H rexH11r<a HMa aHTH,n:enpecHBeH
ecpeKT H HM noMara .D,a CTaBaT IIO-JieCHO.

o KoraTo e B'b3MO:>KHO, ornaraiire ocolI(eCTBSIBaHero na Ba)KHH rrpoMeHH 3a nponena

HJIH JI5ITOTO.

® Cno,n:eJI5IHTe 1rncpopMa:U:H5ITa 3a CAP Karo HatIHH ,n:a nonytIHTe pa36HpaHe, rroMo~

H IIO,Il;Kpena.

® AKO e B'b3MO:>KHO, rrpe3 3HMaTa CH opraHH3HpaliTe BaKaH:U:H5I Ha ronno H CJI'bffY:eno

M5ICTO.

Ilpe3 3HMHHTe Mece:u:H MO)!(e ,n.a BM 60,n.e OT nOJI3a ,IJ.9- no,n:CHJIHTe HHBaTa Ha cepo-
TOHHHa CH no ecrecTBeH II'bT HJIH qpe3 Me,n.1maMeHTH. 3a ,n.a ro nanpamne no ecrecrnen
noT, npo6Baiire ,n.a B3HMare 5-xH,n.poKCHTpHrrrocpan (5-HT). Mmr<ere ,n.a 3anoqHere c 50
Mr ,Il;HeBHO H ,n:a yBeJIHlIHTe ,IJ.O 300 Mr ,IJ.HeBHO (BH/K Dzaea 15 3a noBetie HHcpopMa:U:H5! OT-
HOCHO rpmnocpaHa). AKO yceTHTe, qe H5!MaTe nOJI3a OT 5-HT, KOHCYJITHpaiire ce c JieKapn
CH OTHOCHO ynorpe6ara na ceneKTHBHH HHXH6Hropn Ha pea6cop6a:u:H5ITa Ha ceporomma
(SSRI) Karo Zoloft, Celexa, Luvux mrn Paxil (BH:>K Dzaea 17 3a none 11e HHcpopMa:U:H5I OTHoc-
no SSRI).
.....,

6e3CbHHe

Ee3C'hHHeTo 3ac51ra oKono 30 npo:u:enra or rronnoneTHOTO nacenenHe H e naii-qecrorn

cocTomme, KoeTo MO)!(e ,n.a BJIOIIIH rpeBO)!(HHTe pa3crpoiicTna. Bc5!Ka TpeBmKHOCT o6HK· l
HOBeHO ce 3aCHJIBa cne,n: 6e3C'bHHa HOlI(.
IloBeqeTo xopa HMaT ny)!(,n.a OT ce,n.eM ,n.o oceM qaca C'hH nolI(eM, none IIIecT or KOH·
TO 6e3 npeK'bCBaHe. Ilpe3 IIopBHTe qacoBe Ha HOII(Ta HHe CH OCHryp5IBaMe )J;'bJI6onrn C1>ll,
KOHTO e Heo6xo,IJ.HM 3a 3ape:>K,IJ.aHeTO Ha TeJieCHHTe HII CHCTeMH 3a cne,n.BalI(H5I ,n.eH, a npc 3
cJie,n:BalI(aTa qac or HOlI(Ta HMaMe nporrop:U:HOHaJIHo noBeqe REM (6op3H ,n:BH:>Kemrn ua
oqHTe) HJIH C'bHHlI(a, H:eo6xo,n.HMH na M031>Ka 3a HHTerp.Hp·anero H cnpaB5IHero c ,,He.no-
BoprneHaTa pa6ora" OT npe,D.HIIIHH5I ,IJ.eH. BColI(HOCT C'bH5IT rrpeMHHaBa rrpe3 nope,n.ttUa OT
cpa3H: qerHpH cpa3H or Bee no-,n.'hn6oK con, !IOCJie,n:naHH or e,n:na cpa3a na REM coH. To 311
qerHpHcpa3eH :U:HK'bJI ce IIOBTap5I TpH HJIH qerHpH II'bTll rrpe3 HOII(Ta.
AKo He Mo:>Kere ,n.a cmne, rrpo6neM'hT e HJIH enc 3acnueaHemo H B T03H cnyt.rnfi nu
Tp5!6BaT rroneqe OT 20 MHHYTH, 3a .n:a 3acnHTe, HJIH c 71000'bp:J1CaHemo Ha C'bH5I~ npn KOCTO
Mo)l(e .n:a 3acnHTe 6op3o, Ho ce co6y)!(,IJ.aTe qacone npe,n:H H3rpeBa H He ·ere B cocro 51 HHC
J
,n:a 3aCIIHTe OTI:IO.BO. 06HKHOBeHO TpeBO)!(HOCTTa e IIO-CB'bp3aHa c II'bpBH5I rrpo6neM, a
rrpecmrra - c rrpe:>K,n:eBpeMennoro co6y)l<.n:ane. Ho ne e Heo6ttqaiino ,n.a uMare H JlB 3T
3
,.ac- 1
'! )
.:.
rrpo6neMa, aKo crpa.n:are or rpeBo)l(nocT HJIH ,n.errpec:mr. :1.."
 rJ1ABA 16 JAEOJJf!BAHHJJ, J{OHTO MOI'AT J(A JJ,OIIPHHECAT JA TPLJJOJJ(JIOCTTA 417

J(ecem pa1npocmpwteHu npo6JZeMa

3a:w;o He MO)KeTe ,na cmne? EeJCbHHeTo e cnmKeH Bbrrpoc H MOJKe ,na HMa roJI.HMO
pa3Hoo6pa3He or rrpirY:ttHH. BcblU,HOCT, B rroBeqero c11y11au HJIKOJIKO rrpHqHHH ,r:i:elicTnaT
e,r:i:HOBpeMeHHO. Cne,nBaT ,neceT OT Hail-pa3rrpocrpaHemne rrp.fflJHHll 3a 6e3C'hI-meTO.

1. Teopoe MH020 KOifjeuH npe3 oeHJl. ITpe:KO:\fepHaTa KOHCyMau:mr Ha KocpeHH, 1IaH,

6e3aJIKOXOJIHH HaITHTKH H ,npyrn xpamr mm JTeKapCTBa, C'h,D;bp)Karn:H KOcpeHH, e MHO-
ro qecra rrpH1IHHa 3a 6e3cbHHeTo. Pa36npa ce, BCeKH e pa311w-reH. MmKe ,n:a cTe TOJI-
KOBa qyBCTBHTeJIHH KbM Kocpe1rna, qe ,rr.opn e,n:Ha qarna Kacpe cyTpHHTa ,na BH ,r:i:bp)KH
6y,nHH cne,n:Ba:w;ara Ho:w;. B ,rr.pyrara KpailHocT ca xopaTa, cnoco6HH ,r:i:a rroeMaT KO-
cpeHH rrpe,n:H JUiraHe. ITo rrpaBHJIO e Hail-,II.o6pe ,n:a oT65IrnaTe Kocpemrn cne,r:i: rrna,n:He,
aKo HMaTe rrpo611eMn cbc CbH.H, a 6nxre :i-.rnnrn ,n:a rroMilCJIHTe H 3a orpaHH1IaBaHe
lia KOHcyMau:mna MY cyTpHH. (BII)l(Te TaO:inu:aTa Ha KOq)eilHa B Dzaea 15, 3a ,r:i:a on-
pe,nemne KaKBO Komrqecrno Kocpeirn KOHcy:\mpaTe rrpe3 ,nei-rn.)

2. Heoocmamol.fHO cnopm. Koraro Moure L1neHTH Me · muaT Karmo 6nxa Mornn ,I(a
HarrpaB5IT, 3a ,na TIO,I(06p5IT CbH5I CH, IlbpBOTO Mil rrpe,I(JIO)JCeHHe e ,r:i:a ce 3aHHMaBaT
c aepo6m1 yrrpa)KHeHHJI rrpe3 ;:i:eH.H. EHeprnqHoTo crropTyBaHe rroMara 3a 0611er<qa-
BaHe Ha MYCKYJIHOTO Harrpe)KeHne il H3rap5I H3JIHIIIHilTe xopMOHH Ha cTpeca (KaTo
a,I(peHamrn il Tnp0Kc1rn) - H ;:i:Bere MoraT ;:i:a CMYTJIT CbWI. OcBeH TOBa MO)Ke ,I(a
ocB06om1 HaTpyrraHoro pa3oqap0Bamre, :KOero Kapa yMa ,n:a rrpenycKa HomeM. AKo
crropTyBaTe rrpe3 ,I(eH5I, MQ)Ke ;:i:a ce H3HeHa;:i:aTe ,I(O KaKBa CTeneH TOBa me BH ITOMOr-
He ,n:a cmne il KOJIKO :w;e o6neKYJ1 rpeBOjKHOCTTa BH (BmK Dzaea 5). E,n:nHCTBeHoTo
rrpe,I(yrrpe)K,IJ:eHile e ,na H365Irnare eHeprnqHoTo crropTyBaHe TpH qaca npem1 JI5IraHe,
TbH KaTO MO)Ke ,n:a BH rro,neilcrna CBpbXCTIL\fYJIHpa:w;o ll ,I(a CMYTH CbH5I Bil.

3. IlpeKoMepHo cmuMyJZupaHe eeqep. Cne.J; 20 qaca BCil1IKO, KoeTo BH ,r:i;eiicTBa TBnp,r:i;e

CTHMYJIHpa:w;o, MOJKe ;:i:a Bil rrorrpe1IH ;:i:a 3acrrnTe HJIH ,I(a IIO,I.J;,D;bp)KaTe CbH5I CH. TyK.
BKJII-01IBaMe ;:i:paMaTH1IHHTe HJIH HarrpernanI TeJieBH3ilOHHH npe,r:i;aBaHH5I, CbpcpHpa-
HeTO B I1HrepHeT, il3IIbJIH5IBaHeTo Ha rpy;:XHH 3a,I.J;a 1m (BKJI1-0qnTeJIHO qeTeHeTo Ha
Te)l<KH Kmirn), CTHMYIIHpa:w;Hre renecpoHHrr pa3roBopH HJIH ceMeiiHaTa KaBra. CbH-
.HT BH MO)Ke ,na ce pa3CTpOH II OT H3JTaraHeTo Ha 5IpKa CBCTJIHHa (KaTO KOMIII-OTbpHH5I
eKpaH) KbQHO Bet.1ep. Haii-,no6pe e rrpe3 rroc.11e,I.J;HHTe ,I.J;Ba HJIH TpH qaca Ha ,r:i;eH5I ,r:i;a ce
OT,I.J;a,nere Ha ycrroKOHBa:w;H TeJieBH3HOHHII rrpe,naBaHHJI, qeTeHe HJIH pa3roBopH. O:w;e
rro-,I.J;o6pe e ,I.J;a B3eMeTe Torrna BaHa nnH .ll)'III rrpe,nH JI5IraHe, 3a ,n:a ce oTnycHeTe.

4. IlpeKoMepHa mpeeo2a 1a CoHJl. CbH5IT e aBTOManrqeH rrpou:ec, KOiiTo H3HCKBa ,na

ce oTnycHeTe. KonKoTo rioBeqe ro rrpecne.uBare, TOJIKOBa noBeqe :w;e BH y6HrBa. IIo
rrpHH:U:ilTI TpeBoraTa 3a CbH5I u:i:e BH rrorrpeqn ,II.a 3acnilTe, Bce e,I.J;HO ,r:i;anH cne,r:i; miraHe
mm B _q erHpII qaca cyrpHHTa. E;:i:Ba Jiil me rroMorHe ,I.J;a cH Kmr<eTe ,r:i;a :He ce 6e3no-
KOIITe, 3aToBa Haii-,I.J;o6poTo perueHHe e H.HKaKBa 3ao6ilKOJIHa TaKTHKa. Pa3nwrnHTe
TeXHHKII 3a penaKCaU:il5I, OililCaHH B I'JZa8a 4, r.rnraT ,I.J;a 6b,I.J;aT IlOJie3HH B TOBa OTHO-
rneHHe. ITporpecHBHaTa MYCKYJIHa penaKcaQH5I u:i:.e BH noMorHe, ar<o MYCKYJIHTe BH
ca cTerHanr, a MaHTpa Me,I.J;nra1nrnra H HacotreHaTa BII3yanil3aU:H5I ca OT non3a npH
L
rrperrycKam, TpeBO)KeH yM. IlpII H5IKOH xopa ycrroK05IBa:w;aTa MY3ilKa II 6poMqeHeTo
Ha TeJieBH30pa ,I.J;eHCTBaT rrpHCIIHBHO, a rrpn .::rpyrH Ta3H 3a,r:i;aqa il3Ill>JIH5IBaT CKY1IHH-
418 E,[(M'bH,[( EOPH J(A CE CllPABH1\1 C TPEBOJKIJOCTTA fl r/JOEHIITE

Te poMamr. AKo 3a6eJie)KHTe, LJ:e ce rrpurecmrnare 3a CbH5I cn, eKcrrepuMeHrnpanre

c pa3JIHLJ:Hli 3ao6HKOJIHli TaKTHKli, 3a ,na OTKJIOHHTe yMa CH OT Ta3H MHCbJI.

E,nHH H3BecreH H H3Ubp)KaJI rrpoBepKara Ha BpeMero rrpHHU.HII e ,n:a cTaHeTe, aKo ere
Jie)!<aJIH 6y,UHH B Jiernoro J(bJiro spe:rvre (Ha,U 30 Mirnyn1 ,Uo e,UHH qac). CJie,n: TOBa ce
3aeMeTe c peJiaKC31I,H5I, !vfe,[(HTa~H5I HJIH JieKO qeTHBO B y,n:o6eH CTOJI HJIII Ha ,UiiBaHa,
,UOKaTo HancTnHa BH ce ,n:ocrrn. E,n:sa TOraBa ce BbpHeTe B JiernoTo. TaKa me CBnp 3-
BaTe JiefJIOTO CH Cal\10 CbC CbH5I - a He c 6onbpCTBaHeTO.

5. f(erfiu4um Ha cepomoHUH uju.rzu Me.1zamoHuH. C BpeMeTo crpecbT MO)Ke ,Ua H3liep-

rra M03bqHHTe BH 3arracH OT HeBpOTpaHCMHTepa cepOTOIUIH H xopMOHa Menaro-
mm. H ,UBara ca Heo6xo,UHMH 3a CbHH. CeporoHHHbT aKTHBHpa qacnne or M03bKa, l
OTfOBap5IIIVI 3a 3aCIIHBaHeTO, II e Heo6xo,UHM 33 rrpOH3BO.[(CTBOTO Ha MeJiaTOHIIH.
Errmpn3aTa rrpoH3Be)K,Ua MenaTOHHH OT ceporoHHHa, o6nKHoBeno KbCHO rrpe3 .uew1
c HaCTbIIBaHeTO Ha MpaKa. ToBa e XHMHKaJibT, KOllTO M0_3bKbT BH H3I10JI3Ba, 3a _::i,a
cnrHaJIH3Hpa, qe e BpeMe 3a CbH. HaKpaTKO, 6e3 MeJiaTOHHH TPY.D.HO me 3acmne, a
6e3 cepoTOHHH Tpy,n:Ho me rrpomBe,UeTe MeJiaTOHHI-I.

JiecHo me yBeJIHqnTe 3arraCHTe CH OT cepoTOHHH H MeJiaTOIUIH c ecTeCTBCHH rrperra-

paTH, rrpo,n:aBaHH B Mara3HHHTe 3a 3,UpaBOCJIOBHH xpaHH H arrTeKHTe. Tp1mTocpaHbT
rro,U cpopMaTa Ha 5-xH,n:poKCHTpnrrTocpaH (50 ,Uo 150 Mr) mrn L-TpnrrTocpaH (500 ;:xo
· 1500 Mr) e aMHHOKHceJIHHa, K05ITO ce KOHBepTHpa n ceporoHHH B M03bKa. IhpBo
rrpo6sailre 5-HT B rrperropbr.raHaTa ,U03a rrpe,UH JIHraHe 11, aKo He cTe ,UOBOJIHII OT
pe3ynTanne, rrpo6Baihe L-rpnrrrocpaH - MmKeTe ,Ua ro KYITHTe OT H5IKOH Mara31mu
3a 3,UpaBOCJIOBHH xpam1 HJIH rrpe3 llHTepHeT. EcpeKTbT Ha TpHrrrocpaHa MmKe ,na ce
3aCHJIH, aKO ro B3HMaTe c BbrJiexu,n:paTHa 3aKycKa (KaTO rropTOKaJIOB COK HJIH Kpa-
KepH) H CbC 100 Mr BHTaMHH B6 H 100 Mr BHTaMHH B3. XopMOHbT MeJiaToHirn ce
rrpo,UaBa B Mara3HHHTe 3a 3,n:paBOCJIOBHH xpaHH Ha ra6JieTH OT no 0.5 ,UO 3 Mr. EKc-
rrepnMeHTHpaihe c n03ara, 3a ,na ycTaHOBHTe Hail-rro,Uxo,n:5ImaTa 3a Bae, Tbil K<HO
OIITHMaJIHaTa ,[(03a CHJIHO BapHpa rrpH pa3JIHqHHTe xopa. AKO ,U03HTe OT 2 ,UO 3 ~If
rrpe,UH3BHKBaT cTpaHnqHn neilcrnH~, HaManeTe ,Uo 0.5 HJIH 1 Mr. HMa11Te rrpe,nBIIll,
qe H5IMa rrpo6JieM na B3HMare H Tpnrrrocpan, H MenaroHHH rrpenrr miraHe, 3a ,na rro-
,Uo6pnTe CbH5I CH.

AKo ycTaHOBHTe, qe ecTeCTBeHHTe no6aBKH He ca ecpnKacm1 3a HaC?pqaBaHe Ha CbWI

BH, KOHCYJITHpaihe ce c JieKap, 3a na BH rrpenmnue MenHKaMeHTH 3a yBeJ1HI.IaB3HC

Ha cepOTOHHHa. BceKH OT ceJieKTHBHHTe HHXH6InopH Ha pea6cop6al(H5ITa Ha cepo- l
TOHHHa (SSRI Karo Paxil HJIH Xoloft) - MenHKaMeHTH, o6nKHOBeHo H3IIOJI3BaHn 3a
JieqeHHe Ha TpeBO)KHH pa3CTpOHCTBa - MO)Ke ,n:a ITOMOrHe ll rrpH 6e3CbHHe. (BIIIK
Dzaea 17 3a rro-rro,n:po6Ho orrHcaHHe Ha· SSRI.) AKo crpanaTe OT rrpo,UbmKnTe.1Ha
,n:errpecH5I H 6e3CbHHe, MO)Ke na nMaTe oco6eHa rroJI3a or SSRI. OfoIKHoBeHo, aKo
B3HMaTe SSRI, Tp5I6Ba ,n:a rn rrpneMaTe BCeKnnHeBHO 3a rrepHon OT weer Meceua
no enHa ronnHa· (nnH rro-·n bnro ). AKo TbpcHTe neKapcrBo, KoeTo na BH rroMorHe ,.Ja
CIIHTe, 6e3 na BOnH no 3aB.HCHMOCT Ka TO OTIIYCKamne c peu,errTa CbHOTBOpHH (Ka TO
Restoril :an:a Ambien), 6:axTe MorJI:a na rrpo6BaTe Tpa3anoH (20 no 100 Mr) npe;xII
JI5IraHe.
 1JIAnA 16 3AEOJIJJBAHJ1H, KOHTO MOI'AT f{A f{OIIPHHECAT 3A TPEBOJJ{HOCTTA 419

L 6. IIoBuweHu HUBa Ha xopMotmme Ha cmpeca. Ha,n,6n6pet.rnnre )KJie3H rrpoH3Be)l<-

,r:i:ar ,IJ,Ba BH,[(a xopMOHH Ha CTpeca. A,npeHaJIHHbT II Hopa,n,peHaJIIU-IbT BH OCHryp;rnaT
BHe3arreH rrpHJIHB Ha eHeprmr, Heo6xo,n,Hl\rn B KpIIrwnm l\10l\1e1uH 3a 6np3aTa peaK-
U:H5I ,,6HH: ce HJIH forraii". KaKTO Ka3axMe B Dzaea 2, Te3JI xopMOHH yqacTBaT B rrpHc-
TbIIHTe Ha rramIKa. JJ:pyrmIT BH,[( xopMOHH Ha crpeca ca crepOH,[(HHTe xopMOHH, OT
KOHTO KOpHI30JibT Bep05ITHO e Haii-Ba)KHH5IT. BHe HMaTe HY)KJJ:a OT KOpTH30JI, 3a ,n:a
ce Cn6y,n:HTe ll ,n:a ce crrpaBHTe c pa3JIHqHHTe rrpe,n:H313HKaTeJICTBa, KOHTO )KJIBOTbT
Bll IIO,JJ;HaC5I rrpe3 ,[(CH5I. IIpo6JieMbT e, qe rrpH CHJieH CTpec HHBOTO Ha KOpTH30Jia BH
MQ)!(C .n:a OCTaHe BHCOKO .n:eHeM H HOW:eM H B pe3yJITaT BHe ere TBbp,[(e aKTHBH3H-
paHH rrpe3 U:5IJIOTO .n:eHOHOIT(He, 3a ,n:a 3acrrnTe necHo. AKo KopnI30JibT BH e TBbp,n:e
BUCOK rrpe,r:i:u JI5IraHe, MO)Ke ,n:a BH e rpy,n:Ho ,n:a 3acrrnre; aKO e TBbp,n:e BHCOK paHO

L cyrpuH, MO)Ke ,n:a ce cn6yTHTe rrpe)K,n:eBpeMeHHO.

c IIOMOIT(Ta Ha JieKap5I Bll 6HXTe MOfJIH ,n:a H3MepHTe mrnara Ha KOpTH30Jia B pa3-
JillqHH MOMeHTH OT ,[(CH5I, 3a ,n:a rrpoBepHTe ,n:aJIH I10BIUllCHH5IT KOpTH30JI He CMyIT(a-
Ba CbH5I BIL AKO e TaKa, 6HxTe MOfJIH .ua H3rrpo6BaTe .n:o6aBKaTa 3a peryJIHpaHe Ha
KOpTH30Jia ,,cpoccpopirnHpaH cepmr" (He e C'bIT(OTO KaTO cpoccpoTa)J,HJI cepHH), K05ITO
ce rrpo,r:i:aBa rro,n: HMero Seriphos. Cn_e,n: KOHcynTarurn c neKap5I cu B3HMailre Seriphos
no BpeMe Ha Be11ep5I B rrpO,[(bJI)l(CHHe Ha OKOJIO Meceu:, 3a ,n:a IIOHmKMTe IIOCTerre1rno
HHBaTa Ha KOpTH30Jia. OcBeH TOBa e Ba)KHO ,n:a H3IIOJI3BaTe BCHlJKH TeXHHKH 3a Ha-
L MaJI5IBaHe Ha CTpeca, OIIHcamr B Ta3H rnaBa B pa3L(eJia 3a H3TOIT(eHHCTO Ha Ha,n:6n-
6peqHHTe )KJie3H.

06H11aiiHa IIpllqHHa 3a BHCOKHTe HHBa Ha KOpTH30Jia rrpe3 HOIT(Ta e HOIIJ:HaTa XHIIO-

rJIHKeMH5I. Koraro HHBaTa Ha KpbBHaTa 3axap crra,n:1-rar rrpe3 HOIT(Ta, BHe oT,n:eJI5ITe
XOpMOHH 3a perynHpaHeTO HM - KaTO a,npeHaJIHH, rJIHKaroH, KOpTH30JI ll xopMOI-Ia
Ha pacTe)Ka. AKO rrpOH3Be,n:eTe TBnp,n:e MHoro OT Te3H xopMOHH, Te MO)Ke ,r:i:a BH Cb-
6y,n:5IT. KaTo cne,n:BaTe rrperropnKHTe 3a XHITOKJII:IKe?vIH5I n DzaBa 15 MO)Ke ,r:i:a rro,n:o-
6pure CbH5I CH. AKo ce 6y,n:uTe B paHHHTe yTpI:IHHI:I qacoBe c qyBCTBOTO 3a ma,[( MJIH
qe HI:IBOTO Ha KpbBHaTa BU 3axap e rra,n:Hano, npo6BaiiTe ,n:a xanHeTe nporeI:IHOBO-
BbnrexH,n:paTHa 3aKycKa KaTO XJI5I6 c cpnCTbl.iCHO MaCJIO HJilI CHpeHe H KpaKepI:I.
L
7. lIR2aHe no pa3.llUCJHo epeMe. MHoro qecTo cpeIT(aH rrpo6neM npI:I xopara c 6e3-
C'hHue e JI5IraHeTO H CTaBaHeTO no pa3JIHlJHO BpeMe. IIJ:e CITHTe no-,n:o6pe, KOfaTO
UMaTe pe)KUM M CH JI5IfaTe M CTaBaTe rrpn6JIH3HTCJIHO 110 e,n:Ho II C'bIT(O BpeMe BCCKU
,r:i:eH. AKo cTaHeTe KbCHO, Be11epTa MO)Ke ,n:a BH 6n,r:i:e Tpy,r:i:Ho ,n:a 3acmITe. 3aToBa Ha
MHOro xopa MM e TPYJJ:HO ,r:i:a 3aCn5IT B He,n:eJI5I Beqepra, cne,n: KaTO ca CT05IJIU 6y,n:HH
L
,r:i:o KhCHci rrpe,n:1mrnHTe ,n:Be BeqepH. EKcTpeMHaTa cpopMa Ha HapymeHMe B U:HKbJia
Ha C'hH5I e pa6oTaTa Ha CMCHM. AKO HMaTe H36op, Haii-,n:o6pe H365IrnaiiTe rrpocpecuH,
KOHTO U3HCKBaT pa6oTa B pa3JIHqHH CMemL c BpeMeTO me H3ry6HTe MHOfO CnH M
IT(e rro,n:Konaere 3,n:paBeTo CH.

T5Inoro HMa pMT'hM Ha CnH M 60,n:npcrnaHe, HapeqeH 4upKaoeH U:HK'hJI, npe3 KoilTo
npeMUHaBa BCCKU ,n:eH - B u,n:eanHH5I cJiyqaii 16 ,[(0 17 11aca H3BbH JICrJIOTO H 7 ,[(0 8
11aca B Hero. To3U U:HK'hJI IT(e BbpBH MHOfO no-rmi,n:Ko H IT(e BH OCHryp5IBa rro-,r:i:o6np
C'hH, aKo CH JI5IraTe H CTaBaTe no e,n:HO H C'bIT(O BpeMe BCeKH ,n:eH.
 1
420 E,[(MbH,[( EOPH f{A CE CIIPABYJJyf C TPEBOJKHOCTTA H c/JOEHHTE

8. HeaoeKeamHa o6cmaH08Ka 3a Col-l. Bn3MO)KHO e B o6cTaHOBKaTa ,IJ;a HMa rrpo6ne:r..m

KOHTO He3a6eJie)KHMO IIO,[.(KOIIaBaT CbH5l BH, 6e3 ,IJ;a ro OCb3HaBaTe. qeCT rrpo6ne~
e TBbp,IJ;e MeKH5IT HJIH TBbp,[.( MaTpaK. AKO e Bb3MQ)I<HO, HHBeCTHpaihe B KaY:eCTBeH
MaTpaK, Korrro HaHcnrna BH e yJJ,o6eH. Cnrn:oTo Ba:IIm 3a Bb3fJ1aBHHI(HTe (HaJIH HCKa-
Te Heru:o rro-y,IJ;o6Ho OT TOBa, KoeTo rn:e rronyq1ne B HJIKoii MOTen). TeMrrepaTypara
B CTa5!Ta C'bIIJ;O e Ba)KHa rrpoMeHJIHBa BeJII1HHHa - MHOfO xopa HMaT npo6JieMH C'1C
3acrrHBaHeTo, aKo TeMrrepaTypaTa B cTa5ITa e Ha,[.( 26° C. AKo HJIMaTe KJIHMaTHK, u3 -
non3BaiiTe BeHTHJiaTop 3a oXJia)KJJ,aHeTo Ha cTa5ITa. OrrTHMaJIHaTa TeMrrepaTypa 3 a
CbH e OKOJIO 21° c. IllyMbT II CBeTJIHHaTa CbIIJ:O MOf.aT ,IJ;a 61>,IJ;aT rrpo6JieM. AKo He
MmKeTe ,IJ;a m6erHeTe rnyMa, B3eMeTe CH BCHTHJiaTop lfJIH MaIIrnHa 3a ,,65IJI IIIYM",
l
B
l
3a ,IJ;a ro MaCKHpaTe. cnyqail Ha rrpeKOMepHa CBeTJIHHa rue BH ITOMOrHaT T'bMHII
3aBeCH HJIH JleHTa 3a OY:H.

9. lllyMeH napnzHbop. Ba)KHa qacT OT o6cTaHOBKaTa 3a CbH e napTHbOpbT BR no ner- l

JIO, aKo HMaTe TaKbB. CnJIHOTO xnpKaHe e MHoro qecTa rrpHY:rrHa 3a I-rnpywer-nrn n
CbH5I H 3aC.5ffa MHJIHOHH xopa, KOHTO rrpOCTO JIC)KaT H ce npHMHp5IBaT c TOBa.
I~eCTByBaT !\fHOfO pernem:I5l 3a XbpKaHeTO, BKJII{)lJJ:ITeJIHO crrpdfoBe H ,Il;pyrH HClll(l,
Cb- l J

KOHTO MmKeTe ,IJ;a KYITHTe B MeCTHaTa anTeKa. B lliuepHeT rue HaMeprrTe CTOTHIUI
cpe,IJ;CTBa, KOUTO rn:e ITOMOfHaT cpern:y XbpKaHe. ErrxTe MOfJIH ,IJ;a ce o6bpHeTe H K'1M
OTOJiapHHronor, cnel(HaJIMCT no JieqeHI:IeTO Ha XbpKaHe. IlpH no-Te)KKHTe cJiyLJalI
eqmKaCHO ca H3ITOJI3BaHH Jia3epHH orrepal(HH II orrepan:IBHH TeXHHKH, H3I10JI3Ba11u1
pa,IJ;HOBbJIHII c BHCOKa qecTOTa. 3a IIOBeqe HHcpopMaI~lI5l BH:II<Te KHHfHTe ,,No More
Snoring" (Kpa:H Ha XbpKaI-IeTO) n ,,Snoring from A to ZZzz" (XbpKaHeTo OT A ,IJ;o 51)
B Kpa5I Ha T3.3H rnaBa.

10. CaHomeopHu. CnHOTBOpHHTe rrperrapaTH BKJIIDqBaT 6eH30)J;IIa3errrrHoBH TpaH-

KBHJiaHTH H ceJJ,aTHBH KaTo Xanax, Ativan, Klonopin, Valium,· Librium, Restoril 11
Dalmane, KaKTo H He6eH30,r:i:na3ennH0Brr ce,n:aTHBH KaTo Ambien H Sonata. Mmrnorn1
xopa H3ITOJI3BaT CbHOTBOpHH II B H5IKOH cnyLiaH Te ca )l(H3HCHO Heo6XO,[.(HMH KaTO I
rrpH HOruHn IIOJICTH HJIH B CTpeCOBH rrepHO)J,H. 11po6JieMbT Bb3HHKBa rrpH rrpO.[(bJ1-
)KHTeJIHa rr pe,[.(OBHa yrroTpe6a. BcnqKn Te Cb3,[.(aBaT cepH03HH rrpo6neMH. ITbpno,
B KpaiiHa cMeTKa npecTaBaT ,n:a ,n:eilcTBaT, KoraTo ce H3IIOJI3BaT BC5!Ka Beqep. Arn
fH B3HMaTe pe,[.(OBHO, paHO HJIH KbCHO rn:e ycTaHOBHTe, qe He BH ,[.(eHCTBaT ~rnoro
eqmKaCHO. Bropo, BbIIpeKH Lie Bil IIOMaraT ,n:a 3aCIIHTe, Te HapyrnaBaT KaIJeCTBOTO
Ha C'bH5I KaTO HaMaJI5IBaT BpeMeTO Ha IIO-)J,bJI60KH5l C'bH (HJIH YBCJIJ:IqaBaT Bpei\.IeTO
Ha no-JieKH5I CbH). TpeTO, BCHqKH Te B0,[(5IT ,[(0 rrpHBHKBaHe, OCBeH aKO He ce H3110J13-
BaT caMo OT BpeMe Ha BpeMe. Bee e,n:Ho ,[.(aJm cTaBa )J:yMa 3a Xanax, Klonopin unH --,
. Ambien, aKo B3HMaTe oTrrycKaH c peu:errTa ce,[.(aTHB rroBeqe OT H5IKOJIKO ce.[(MHUII,
Bep05ITHO rue rrpHBHKHeTe KbM Hero. Cne,n: TOBa MQ)Ke ,n:a BH ce HaJIO)l<H .ua rrpeMH-
HeTe rrpe3 TPY,IJ;HH5l "rrpol(eC Ha OTBHKBaHe c H5IKOJIKO HJIH MHOfO 6e3CbHHlI HOIJ..ll!.
)J;opH .ua perrrnTe ,IJ;a l13IIOJI3BaTe CbHOTBOpHH npO,[.(bJI)l(HTeJIHO BpeMe, Bepo5ITHO
3'1
me CTaHeTe TOJIKOBa 3aBHCHMH OT T5IX, qe rn:e Tp5!6Ba ,n:a rrr rrrreTe BC5!Ka Beqep, ~
,[(a CITHTe. HepBHaTa CHCTeMa ry611 crroco6HOCTTa CH .D:a rrpOH3Be)l(,[.(a CBOHTe co6cr-
51
BeHH ce,[.(aniparurr HeBpOTpaHCMHTeprr, rn:oM Me,[.(HKaMeHT'bT rroeMe Ta3H cpyHKUII ·
·
IIopa,IJ;H BCIILJKH Te3H rrp11qrrHH e Hail-,no6pe .ua OT65lrnaTe CbHOTBOpHHTe, oc
aeH
~
. -~

:ll
 DIABA 16 3AEOJJJJBAHHJJ, KOHTO MOI'AT /{A f{OllPI1HECAT JA TPEBOJKHOCTTA 421

crropa,n:wrno. MHoro cnyqan Ha 6e3C'bHI1e ca cn1>p3aHII c xpoHwrnaTa ynoTpe6a Ha

L . .H
C'bHOTBOpHII, 3ary6nnH ecpHKacHOCTTa cH. AKo ycraHOBIITe, qe cTe ce rrpncTpacnrnn

!ii
... ;, ·6 '·
··~:.;"J . : :j.
KbM C'bHOTBOpHO H He MO>KeTe ,n:a cmne, KOHCYJITIIpaihe ce c KOMITeTeHTeH JieKap
-mm ncnxnaTop n npoL£eTeTe pa3,n:ena ,,C1mpaHe Ha Me,n:IIKaMeHTIITe" B I'n.aea 17 .
~ ~?,;;f..
~ :~{~~·~>-
;· ;:~~\ ToBa ca Hail-pa3npocrpaHemue npo6neMH, cMyIT(aBarn;n CbH5I. ,l.(pyrn, KOHTO ca II3BbH
., ~·th : · .
: Jti·~:~~; o6xBaTa Ha HaCT05IID;H5I pa3,D;eJI, BKJ1I0'1BaT cneu.mpI1'1HH HapyrneHII5I B CbH5I KaTO C'bHHa
4. ~~£::,:_ anHeH, nocturnal myoclonus H 3a601rnBaHH5I Ka To acTMaTa II aneprmue, peqmyKca Ha KII-
·. ~-!1.'i;<

: [~f: ceJIIIHa II XpOHIP·:IHaTa 6oJIKa. 3a 3a,IJ;'bJI60L£eHa )J)1CKYCI15I Ha CbH5I, npo6neMIITe CbC C'bH5I
: :~~Ar H MepKIITe 3a rro.no6pHBaHero Ha C'bHH BII)I(Te KHIIr11Te ,,No More Sleepless Nights" (Kpail
~ ~~~A. Ha 6e3C'bHHIITe HOID;II) OT Th1T'bp Xayp11 HJIH ,,The Promise of Sleep" (06ern:anne 3a CbH)
; :~'~!: OT YIIJISIM !(eMeHT.

''.. IJ
·~~l~:,:~ 06i4u HQCOKU 3a 006op Coll

! I moc;~;;o~~K:~::~~::~ee~~:H~: ~:~;~~~e:T:c:::::::::eB:a~~:~oerr;:YB:n:o~:~::~
; j?iflh: ,n:a no,n:,n:'bp>KaTe 3.[(paBOCJIOBCH pe)KIIM Ha C'bH.
:'. 1Yf'.L
3

Aa:
o CrropTyBaihe npe3 ,n:eH5I. ,[(Ba,n:eceT HJIH rroBeqe MHHYTII aepo6H11 yrrpa>KHeHH5I B
cpe,[(aTa Ha ,[(eH5I HJ1H B K'bCHll5I cne,n:o6e,n: npe,n:H Be'1ep5I e OIITHMaJ1eH BapIIaHT.
MIIHIIMYM 45 MIIHYTH eHeprHL£Ho xo,n:eHe Ha ,rr;eH e JJ:OCTaT1>'1HO. IlpH MHoro xopa
KpaTKaTa pa3XO,n:Ka (20 JJ:O 30 MI1HYTH) npe,n:H JrnraHe noMara.

o llirailTe n craBaihe no e,n:Ho 11 C'bIT(O BpeMe. ,[(opH ,[(a cTe yMopeHH cyTpIIH, Harrpa-
Bere yc1rnHe ,n:a ce npn,n:np)KaTe K'bM onpe,n:eJJemrn qac 3a cn6y)K,n:aHe H He CH J1Hrali-
Te no pa3JIH'1HO BpeMe - MO)KeTe ,n:a npOJJ:'bJI)KHTe 3aHHMaHHeTO CH Ha CJie,[(BaID;H5I
,n:eH. T5IJ10TO Bil npe,n:rroL£HTa pe,n:oBeH JJ:HK'bJI Ha C'bH H 6oJJ:nPCTBaHe.

e OrrrycHeTe ce npe3 rrocne,n:HHTe qac-,n:Ba oT ,n:eIDI. Ifa651rnaH:re eHeprHL£Ha cpH3IIL£e-

L
cKa HJIH YMCTBeHa ,n:eiiHOCT, CHJ1HI1 eMOU.HH H TaKa HaTaT'bK.

e I1po6BailTe ropern; ,n:yrn HJIH BaHa npe,n:H 1rnraHe.

0 Cn3,n:ailre CH pHTyan Ha 3acnHBaHe. ToBa e H5IKaKBa ,n:ell:HocT, K05ITO H3BnprnBaTe

BCSIKa Beqep rrpe,n;n )rnraHe.

· e · OrpaHH'1eTe wyMa. AKo e Heo6xo,n:nMo, H3nOJI3BaiiTe Tann 3a yrnH HJIII Marn1rna 3a

IIIyM.

~ BJJoKnpaihe rrpeKoMepHaTa cBeTJIHHa.

t) I1o,n:,n:1>p)KaHTe TeMnepaTypaTa Ha CTa5ITa Me>K.[(y 18 H 21° c. TB'bp.[(e TOnJlaTa HJ1ll

CTy,n:eHa o6cTaHOBKa o6HKHOBeHO CMyIT(aBa C'blliI. AKO HSIMaTe KJ1HMaTIIK, H3110J13-
BaiiTe BeHTHJ1aTop 3a oXJia)K,n:aHe. CnaJIH5ITa BH Tp5I6Ba ,n:a e npoBeTpeHa, a He 3a-
,n;yrnHa.
422 E~M'bH,IJ; EOPH /{A CE CIIPABJIM C TPEBOJKHOCTTA JI f/JOEHHTE

e KyrreTe en Kar.recrneH MaTpaK. Ilpo6Baihe ,n:a rrpoMemITe TBop;:i:ocrra Ha MaTpaKa CH.

I11rnecTnpaihe B HOB HJIH CJimKeTe ,D:bCKa rro,n: YBHCHaJIH5I HJIH TBbp,[(e MeK MaTpaK.
A.Ko MaTpaK'bT e rrper<aJICHO TBbp,n:, CJIQ)KCTe ,n:yHarrpeH Me/K.UY Hero H qaprnacpa.

e Bo3rnaBHHl\HTe He foma ,n:a 60,n:aT TBnp,n:e BHCOKH HJIH MeKrr. Hail-xy6amr ca Bb

3-
rnaBHn1une or rryx.

o He crreTe c rrapTHhopa c11 B e,n:Ho JierJio, aKo TOH xnpKa, pHTa HJIH ce M>ITa H Boprn.
06co;:i:ere ro rr ce ;:i:oroBopere 3a B3aHMHO rrp11eMJIHBO pa3CT05IHHe.
1
0 ITpanere ¢rr3rrr.recKrr 11 eMOU:HOHaJIHo y,n:oBJieTBOp>IBa:rn; ceKc. lfocTo TOBa rro;:i:rroMa-
ra C'bIDL

o Brr>Kre ce c rrcrrxoreparreBT, aKo e Heo6xo,IJ)1Mo. TpeBO:>KHOCTTa H ;:i:errpecmna lfec-

TO rrpe,IUI3BHKBaT 6e3CbHHe. Pa3rOBOpbT c KOMIIeTeHTeH IICHXOTeparreBT MQ)KC Jla
rroMorHe. IIoJiyqaBaHero Ha eMOU:HOHaJIHa rro,n:Kperra 11 II3pa35IBa:r-rero :r-ra qyBcrna1a
rrpe;:i: ,[(OBepeH r.roBeK r.recro rro,n:o6p>IBa C'bH5I.

He:

e He ce HacnnBa:ihe ;:i:a 3acmue. AKo He ycrreeTe ,n:a 3acmITe cne,n: 20 ,n:o 30 M1rnyra n
JierJIOTO, CTaHeTe, 3aeMeTe ce c H5IKaKBa OTIIYCKa:rn;a ,n:eHHOCT (rne,n:aihe TeJICBH3H5I,
rrycHeTe err ycrroK05IBa:rn;a KaceTa, Me,n:HTHpaM:re HJIH H3IIHilTe t.iarna 6HJIKOB qai1) 11
ce B'bpHeTe B Jiernoto e,n:Ba KoraTo BH ce ,n:ocrrH. Cn:rn;oTo Ba>KH, aKo ce cn6y,nHTc
rrocpe,n Hom H BH e TPY.D:HO OTHOBO ,n:a 3aCIIHTe.

e He rrpe5:GK,.o:ailTe rrpe;:i:.rr mrraHe H He CH JI>IraliTe rna,n:HH. JleKaTa, 3,n:paBOCJIOBHa 3a-

l
KycKa rrpe;::i:rr JI>IraHe MO:>Ke ;:i:a rroMorHe.

0 He IlHHTe MHOro aJIKOXOJI rrpe,n:H JI5IfaHe. flpH H5IKOH xopa MaJIKaTa qallla BHHO npc-
,n:rr JI5IraHe IlOMara, HO KOHCyMaU:H5ITa Ha aJIKOXOJI He 6.rrBa ,n:a rrpeBHillaBa TOBa.

e He KOHCJ.'.rnpailre TBnp,n:e MHoro KocpeHH. IlocrapailTe ce ;:i:a orpaH.rrq.rrre KOHcyMa-

u:mua Ha Ko¢e.rrH ;:i:o cyrpelliHHTe qacoBe. AKo cTe qyBcTB.rrTeJIHH KbM Kocpe.rrHa, em1-
MHHrrpaliTe ro HaIIbJIHO mrn rrpo6BaHTe 6e3KOcpeHHOBO Kacpe HJIH 6HJIKOBH qa:iloBe.

G He rryrneTe u:rrrap.rr. HHKOTHHbT e JieK CTHMyJiaHT H, ocBeH rro-H3BecrH.rrTe 3,npaBHll

p.rrcKoBe, :Mo>Ke ;:i:a pa3crpo.rr H CbH~. AKo rrynmre, o6cb,n:eTe c JieKap5I c.rr Hai1:-.uo-
6pmr Haq1rn ,D;a ce rrpe6opHTe c T03H HaBHK.

o He ce 3aHIIMaBaHTe c ,n:pyrH ;:i:eiiHOCTH B JierJioTo. AKo re He ca r.racT OT p1nyana

l
Bil 3a 3aCITHBaHe, OT65Irna:ihe pa6oraTa HJIH qereHeTO B JiefJIOTO. ToBa me yKpeDll
acou:rrau:mna MC)K.lJ:Y JiefJIOTO H CbH5I.

e He rro.npei\rnaliTe rrpe3 ,n:eH>I. KpaTKHTe ,n:peMKH (15 ,no 20 MHHYTH) ca rrpueMJIHBlf,

HO ;:i:peMKHTe OT qac HJIH IlOBeqe MoraT ,n:a CMYT5IT HO:rn;HH5I Bil CbH.

0 He ce crpaxyBalire OT 6e3C'bHHeTo. flocTapa1he ce ,n:a npueMeme Ho:rn;HTe, Konno

He CIIHTe MHOfO ,n:o6pe. ,[(opH ,n:a ere crramI caMO H5IKOJIKO qaca rraK me MO)I(CTC )lJ
cpyHKU:HOHnpare Ha cJie,n:Ba:rn;H5I ,n:eH. KoJIKOTO rro-MaJIKO ce 6opHTe, cnrrpoTHBJI5IBa-
Te 11 6orrTe OT 6e3C'bHHCTO, TOJIKOBa rro-JieCHO'Il(e ro rrporomITe.

l
J
 'TE rnADA 16 3AE0Hf!BAHHJI, KOHTO MOI'AT J(A J(OllPHHECAT 3A TPEBOJKHOCTTA 423

CH. no npVI HL(~ n :

\-.aK.
e C o,n:o6pemieTo Ha neKap5I HJUI 3,UpaBHH5I crre1(HanncT rrpo6BaiiTe ecTeCTBe1-rn .uo-
6aBKII, IIO,UIIOMara:mn CbH5I. bHJ1KH KaTO KaBaTa H BanepHaHaTa B roneMH ,IJ:03H MO-
o3- raT ,n:a rrpe,n:H3BHKaT CbH. (BmK Dzaea 15 3a rro-rro,n:po6Ha nmpopMa1(H5I OTHOCHO
Te3H 6nnKH.) He rrpemnnaBaihe rrperropbqBaHHTe ,n;o3H H HerrpeMeHHO o6co,n;eTe
'H. BCHqKu 6IUJKH c neKap5I CH, rrpe,UH ,n;a rH B3eMaTe.

0 lliKOll xopa HMaT rroma OT rrpHeMaHeTO Ha 0.5 ,n;o 3 Mr OT xopMOHa MenaTOHHH

a- rrpe,n:n mrraHe. EKcrrepnMeHTHpaliTe c ,n;03aTa, 3a ,n:a orrpe,n;emne Hali-rro,n;xo,z::i:51:maTa
3a Bae.

G AMIIHOKUCeJIHI-IaTa TplIIITOcpaH IIOMara Ha MHOfO xopa ,n;a 3acmn. m;e 5I HaMepHTe B

IIOBeqeTo l'.fara3HHH 3a 3,D:paBOCJ10BHH xpaHH rro,n; cpopMaTa Ha 5-XH,D;pOKCHTpHIITO-
cpaH mm L-TpmITocpaH. AKo rrpo6BaTe 5-HT, B3HMaHTe 50 ,n:o 150 Mr rrpe,n;n JrnraHe;
rrpH L-TpnrrTocpaHa rrpo6Baihe 500 ,n;o 1500 Mr rrpe,n;n J15IraHe. Bo3,n;elicTBHeTo H
Ha JJ:BeTe ¢opMH Ha TpmnocpaH :me ce 3acnnn, aKo rn rrpneMaTe c BbrnexH,n:paTHa
3aKycKa n 100 Mr BHTaMHH B6 H B3. I1pH Heo6xo,n;HMOCT MmKeTe ,n;a B3HMaTe TpIIrr-
ToqmH BCHKa Beqep. I1 HaKpa5I, aMHHOKHcenHHaTa GABA, 500 ,n;o 1000 Mr rrpe,n;n
. J15IfaHe, C-blI(O MO)Ke ,n;a rrpe,D;H3BH.Ka CbH. IlpoMeH5IHTe ,D;03aTa, TbH KaTO rrpH H5IKOH
xopa IIO-BllCOKHTe ,D;03H rrpe,UH3BHKBaT HepBHOCT.
H & 3a ocBo6onc,n;anaHe Ha MycKyJIHOTo Harrpe)KeHne H ycrroK05IBaHe Ha rrperrycKa:W:H5I
YM H3rromBaliTe TeXHHKHTe 3a ,n;on6oKa penaKca1(H5I. OT rron3a ca rrporpecHBHaTa
MycKynHa penaKca1(H5I H 3arrHcaHaTa Ha KaceTa HacoqeHa BII3yann3a1(H5I (BH)K rnaBH
4 H 11 ). KyrreTe CH KaceTocpoH c cpyHKUH5I ,,Autoreverse", KOMTO MO)Ke ,n;a rrpocnHpBa
KaceTaTa 6e3 rrpeKbCBaHe.

o AKo 6e3CbHHeTo BH ce ,D.bJ1)KH Ha 6onKa, B3eMeTe aHanreTHK. B T03H cnyqali TOH e

ITO-IIOJJ:XO.iJ:5I:W: OT CbHOTBOpHOTO.
L
e 0T6Hrnaihe CnHornopHH KaTo Restoril n Ambien, ocBeH B KpHTHqHH CHTyaunn. OT-
rrycKaHHTe c pe1(errTa ce,UaTHBH MoraT ,n;a pa3CTp05IT 1(HK'bJ1a BH Ha C'bH H B Kpall:Ha
cMeTKa ,n:a 3a,IJ.nn6oqaT 6e3C'bHHeTo. AKo ce Hanara ,n:a B3HMaTe oTrrycKaHH c pe1(err-
Ta rrperrapanr 3a C'bH, rrpo6BaliTe Tpa3a,n;oH 25 ,n;o 100 Mr .
. 0 ' AKo CTe 3aBUCHMH OT C'bHOTBOpHO H CM5ITaTe, qe TO IIO,D;KOIIaBa C'bH5I BH, KOHCyJI-
THpaliTe ce c KOMIIeTeHTeH neKap HJ1JI IlCHXHaTnp, KOHTO HMa OIIHT B CI1HpaHeTO Ha
TC3H Me,D;HKaMeHTH.

1. AKo rro,n;o3IIpaTe, qe cTpa,n;aTe OT H3Tom;e:Hne Ha Ha,IJ.6n6peqHnTe )KJ1e3H, Tp5I6na ,n;a

CJ1HMHHHpaTe KOcpeHHa H 3axapTa OT ,D;HeTaTa CH B lyiaKCHManHa CTerreH, KaKTO H ,n;a
ce crrpaBHTe c xpaHHTenHHTe cH aneprnn (nmK I'Aaea 15). CTpeMeTe ce K'bM 6oraTa
Ha rrpoTeHH Il 6e,IJ.Ha :Ha Bbrnexn,n;panI ,D;HeTa H CJ1HMHHHpai1:Te BCHqKH iipepa6oTeHH
_xpamI. Ba/KHO e ,n;a orrpOCTHTe )KHBOTa CH, 3a ,n;a HaMaJIHTe CTpeca H BCeKH ,n:eH ,n;a CH

L ocnryp5IBaTe .n:ocTaT'bqHo C'bH H crropT. B3HMaliTe ,n:o6aBKHTe, rrperropnqaHH B pa3-

424
l
E,[(MbH,[( EOPH PA . CE CIIPABHM C TPEBOJKHOCTTA 11 rJJOEHHTE

,n:ena 3a H3TOIT(eHHeTO Ha Ha,n:61~6peqHHTe JKJ1e3H If fOBOpere c J1eKap5I CH OTHOCHo

rrpneMaHero Ha .uo6aBKaTa ,,Adrenal cortical glandular".

2. AKo CM5ITaTe, qe HMaTe CHMIITOMH Ha XHIIOTHpe03a rnrn XHrrepTHpe03a, IIOHCKalirc

OT JieKapJI CII ,n:a BM HarrpaBII II'bJ1HO KpbBHO H3CJ1C,UBaHe Ha llJJITOBH,UHaTa )!0Je3a.
I1pIIeMaHTe MC,UUK~M.eHTHTC, rrpe.urrncaHH OT J1eKap5I BH, H HerrpeMCHHO cu OCHry-
pere ,UOCTan~qHo CIIOpT.

3. CIIMIITOMII Ka To yMopara, rn6nqmue HHqjenvm, rro.uyBaHero II crra3MHTe n KopeMa

II qyBeTBOTO 3a ,UHCKOMcpopT cne.u KOHCyMarurnra Ha 3axap mm rrpeCTOJI B'bB BJia/K-
Ha cpe,n:a roBopJIT 3a rrpo6neM c KaH.UH.U03aTa. MojKe .ua rroHcKaTe or n eKap5I Lltl
IIOTBbp,n:II ,n:IIarHo3aTa qpe3 KpbBHo n3cne.uBaHe 3a aHrnrena cpemy Candida. AKo
IIMaTe. Candida, cne.uBaihe rrperropbKHTe 3a xpaHeHe B pa3.uena 3a KaH.UH.U03aTa.
MmKe enmo .ua ce Hanmrrn .n:a rrneTe HHCTanrn H3BecTHO BpeMe, KaKTO n ecTecrnem 1
rrponrnorb6nqHII ,n:o6aBKII KaTO KarrpHJIOBaTa KHCCJIHHa, eKCTpaKTa OT CeMeHa Ha
rpelimppyr II Karrcym1 c Maeno OT pHraH.

4. CHMIITOMH KaTO yMopaTa, rnaBo6omreTo, ·,,3aMbrJieHOTO MHCJ1CHe" HJ1U o6bpKa-

HOCT, MycKyJIHHTe. 6onKn, qyBCTBUTeJIHOCTTa KbM XJIMHKamI, pa3.upa3mITesrnocna,
o6pHBHTe H aneprmue rOBOp5IT, qe T5IJ10TO Bil MOjKC ,I(a e npeKOMepHO TOKCWIHO.
Cne,n:Baiire BeIIqKn nperropbKH 3a HaqnHa Ha )KHBOT H ,n:ueTaTa B pa3,UeJi a ,,,[(ernK-
CIIKIIpaliTe )KHBOTa en". Oco6eHo BajKHO e B MaKCHMaJIHa crerreH ,n:a emn.nrnttptrrc
OT ,UHeTaTa CII KocpenHa, HHKOTIIHa, aJIKOXOJia, HapKOHil(HTC, pacpirnHpaHaTa 3axap
II xpaHHTe-6oKJIY1(H. IlOCbBCTBaliTe ce c JICI\ap5I .CH H H3IIOJI3Balire caMO OHe3H MC-
,UHKaMeHTH, KOHTO HaHCTHI-Ia ca BH Heo6xo,UHMH. Pe,UOBHH5IT crropT, CbIIbTCTBaH c
IIOTCHC, CbIUO e MHOfO Ba)KeH. CJie,I( Karo ce KOHCYJITHpaTe c JICKap5I CH :m rn C'LC
3,UpaBeH CIICl(HaJIHCT, MO)KCTe .ua rrpo6BaTe e.uHa ce,I(MHI(a Ha cypoBH xpaHH HJ!I!

qerHpH,UHCBHO rna,n:yBaHe Ha COKOBC, ,I(a B3UMaTe aHTHOKCH~aHTH, ,UCTOKClIKHpatUll

6HJIKH Karo MJieqeH TpbH, rnyxapqe H perreli H .n:a ITO,UIIOMOfHCTe ,I(CTOKCHKaLl)rnTa
Ha KOJIOHa KaTO H3ITOJI3BaTe rrpO.UYKTH OT ceMeHa Ha Psyllium mrn CH Harrpamne
rrope,n:m..i:a KJIH3MH.

5. 3a ,n:a o6neKqHTe cnMIITOMHTe Ha IIMC, HaManeTe HJIH ennMHHHpalire B MaKCHMaJI-

Ha CTCIICH cna,n:KOTO H paqmmipaHHTe BbfJieXH,I(paTH OT ,I(HeTaTa CH. rn;e ycraHOBJI·
Te, qe orpaHHqaBaHeTO Ha KocpeHHa, aJIKOXOJia H COJITa C'blUO e OT IIOJI3a. YBenwreTC
KOHCYMau:1rnTa Ha 3eneHqyl(H, rrpecHH rrno,n:oBe H coeBH rrpo.uyKTH. YBemrqere cbWO
l
II BCCKH,UHCBHH5I crropT. B3HMaihe ,n:o6aBKHTe, rrperropbqaHH B pa3,I(CJ1a 3a rrMC.
BKmoqHTeJIHO B-KOMIIJieKe, B6, BHTaMnH A, Kanu:Hii-MarHe3HH, Karrcymr pH6eHO
Maeno H GLA. EnnKaTa dong quai rroMara Ha MHoro )Kemr. Cne.u KoHcynTau1rn c
JieKap5I llJIH 3,UpaBHHJI crreu:IIaJIUCT H3IIOJI3Baiire KpeMOBC OT ecTeCTBCH rrporecr e-
poH. 3a rroBeqe HHcpopMal(H5I rrocerere ww\v.womanshielth.com.

6. AKO CTe B MeHorray3a, o6cb,UCTC H3ITOJI3BaHeTo Ha ecTeCTBCH nporecrepoH H MOiKC

6II ecTeeTBeH eeTporeH c JieKap HJIH 3,n:paBeH crrel(HaJIHCT, 3aII03Ha~ c TC3H anTep-
HaTllBll Ha CHHTernqHaTa xopMoHo3aMeCTIITenHa .r eparrmr. EHnKaTa qepeH Koxow
MO)KC ,n:a 6b,n:e OT fOJIHMa IIOJI3a rrpII MeHonay3a; II3IIOJI3BaliTe 5I caMOCT05ITeJJHO
HJIH B KoM6nHa:o:m1 c ,n:pyrII 6HJIKH Karo dong quai H cna,n:bK KopeH . .crra3Baiire 6o-
rara Ha qmroeerporeHH ,n:neTa H crropryBaihe pe,n:oBHo.

J
 rnAnA 16 3AEOJJHBAHHJJ, J{OHTO lv!OI'AT J(A J(OllPHH,ECAT 3A TPEBOJKHOCTTA 425

7. Ilprr Ce30HHO a¢eKTHBHO pa3CTpOHCTBO (CAP) cna3Baihe BcHqK}f CbBenr Ta3H

B

rnana. IIorpIDKeTe CH .na CH ocnrypsrnaTe .n:ocer c ecTecrBeHa HJIH H3KYCTBeHa cneT-

mrna (1Ipe3 CBeTJHIHI-:Ia KYTH5I) noHe 3a no e,n:HH qac Ha .nen npe3 3HMHHTe MeCel_l) (.
AKo .n:a.n:emne TYK rrpenopbKH He ca ,n:ocTaTbqmr, o6MHCJieTe rro,n:cHJIBaHeTo Ha HH··
BaTa Ha cepoTomrna CH npe3 3HMara. MmKeTe .n:a ro r-rnnpaBiue rro ecrecrBeH ffbT
qpe3 npHeMaHeTO Ha TpHIITOcpaH HJIH )KbJIT KaHTapHOH HJIH ce KOHCYJITHpaliTe c
L
neKap5I CH OTHOCHO ynorpe6ara Ha MeJJ:HKaMeHTH Karo Zoloft, Lexapro, Paxil HJTH
Luvox (nmK Dwea 17 3a noBeIJe Irncpopr-..rnl(H5I OTH~c:ao SSRI).
8. ITpHtIHHHTe 3a 6e3CbHHero n HeroBOTO neqeHHe ca cnmKHH BbrrpocH. BHHMaren-
Ho npo1IeTeTe pa3,UCJ1a 3a 6e3CbHHeTo, 3a .n:a ycTaHOBHTC Bb3Mo:>KHHTe npH1IHHH 3a
npo6ner...rn CbC CbH5I. Cne,n: TOBa H3npo6BaHTe BCHlfKH npe,n:Jio:>KCHH5I B pa3.zxena c
\
o6mrrre HacoKH. AKo TOBa He noMorHe, BmKTe KHiffHTe Ha fIHTbp XaypH H Y1m5IM
)J;e~1eHT B .n:onbJIHHTeJTHaTa mneparypa n/HJTH ce KOHCYJTTHpaHTC CbC CIICI(HaJTHCT
no 6e3CbHHeTO.

AonThJ1HlVl1Tern-11a J1!11Teparrypa

Arem, Ridha. The Thyroid Solution. New York: Ballantine Books, 2000.
Bourne, Edmund J., Arlen Brownstein, and Lorna Garano. Natural Relief for Anxiety.
Oakland, Calif.: New Harbinger Publications, 2004 ..
Crook, William. The Yeast Connection. Third edition. Jackson, Tenn.: Professional Books, 1989.
Dement, \Villiam C. The Promise of Sleep. New York: Delacorte Press, 1999.
Hahn, Linaya, and Allan Warshowsky. PMS: Solving the Puzzle:. Sixteen Causes of PMS
L and What to Do About It. Chicago: Chicago Spectrum Press, 1995.
Hauri, Peter, and Shirley Linde. No More Sleepless Nights. New York: John Wiley and Sons, 1990.
Hoffstein, Victor, and Shirley Linde. No More Snoring. New York: John Wiley and Sons, 1998.
Lee, John R. What Your Doctor May Not Tell You about Menopause. New York: Warner, 1996.
Lipman, Derek S. Snoring from A to ZZzz. Portland, Ore.: Spencer Press, 1998.
Murry, Michael, and Joseph Pizzorno. Encyclopedia of Natural Medicine. Second edition.
New York: Three Rivers Press, 1998. (An outstanding reference for most of the conditions
described in this chapter and many others.)
Northrup, Christiane. The Wisdom of A1enopause. New York: Bantam Books, 2003.
Rosenthal, Norman. Winter Blues: Seasonal Affective Disorder and How to Overcome It.
- , New York: Guilford Press, 1993.
Selye, Hans. The Stress of Life. Second edition. New York: McGraw Hill, 1978.
Taylor, Diana, and Stacey Colina. Taking Back the Month: A Personalized Solution for ·
A1anaging PMS and Enhancing Your Health. New -X-ork: Penguin Putnam, 2002.
[ Wilson, Jam es L. Adrenal Fatigue. Petaluma, Calif.: Smart Publications, 2001.
Women's Heath Initiative. ,,Risks and Benefits of Estrogen Plus Progestin in Healthy
Postmenopausal Women.'~ Journal of the American Medical Association 288 (2002):
321-333.
 · - -...:..e. .. ....

r ziaBa 17

Me4MKaMeHT03HO 11eqettue
Ha TpeBO)KHMTe pa3cTpoMCTBa

YrroTpe6aTa Ha Me,D;irnaMeHTII e Ba)KeH B'brrpoc 3a oHe3H, KOHTO ce 6op5IT c TpeBO)f(-

I-IOCTTa BCeKH)J.HeBHO, KaKTO H 3a rrpo¢ecrroHaJ1HCTI1TC, neKyBa~H TpenmKHH pa3CTpo:li-
3a .MHOro
l
CTBa. xopa Me,D:HKal\J eHT03HOTO neqeHHe e I10J1Q)KHTCJ1Ha I10Bpanrn ToqKa no
I1bT5I KbM Bb3CTaHOB5IBaHCTO. Ilprr ,r:i:pyrrr yrroTpe6aTa Ha MC,D:I1KaMeHTI1 MO)KC ,r:i:a o6bpKa H
YCJIO/KHI1 B'b3CTaHOBI1TCJ1HH5I rrpou:ec, I<OraTO OCBo6mK)J.aBaHeTO OT TpCBO:>KHOCTTa ce KYIUI
c I(CHaTa Ha )J.bJiroCpOT.IHO rrpHBIIKBaHe K'bM TpaHKBI1J1aHTH. 3a TpCTl1 - OHC3H, KOHTO 113-
IrnTBaT cpo6mr Kb.M ncwrKH neKapcTBa rrnrr ¢rrnococpcKH HM ce rrponrnorrocTaB5IT - Me-
,D:HKa:\feHT03HOTO neqeHHe He e anTepHanma, ,r:i:oprr KoraTo e Heo6xoJJ.HMO. E,r:i:Ho e 5ICHo:
ITOJIO/KUTCJ1HI1Te ll OTpHI(aTeJ1HIITe CTpaHII Ha Me,D:HKaMeHT03HOTO nel.feHHe ca YHHKanmI H
pa3JIUT.fHH 3a BceKH oT,r:i:eneH cnyqau.
KaKTO CTe 3a6eJ15I3aJ1H, T031I HapbqmfK. rrpe~nara MHO)KCCTBO HeMe,D:HKaMeHT03HH
--,
,
CTpaTefHH, KOHTO ~e Bl! llOMOrHaT ,r:i:a rrpeo,r:i:oneeTe TpeBQ)KHOCTTa, miHHKaTa H cpofomTe.
n11l.fHOTO MH MHCHHe e, qe llbpBO Tp5I6Ba ,r:i:a OllHTaTe BCHqKH ecTeCTBCHH MCTO,D:H, rrpe-
,D:H JJ.a rrp116erHeTe K'bM oTrrycKaHrr c peu:errTa neKapcTBa. Me,r:i:HKaMeHTHTe MoraT ,r:i:a rrpe-
JJ.H3BnKaT HeecTeCTBCHH rrpoMeHH B'bB cp1I3lIOJIOrH5ITa Ha T5IJ10TO Hape,r:i: c KpaTKOCpOlfHH H
)J.'bJirocpoqHH CTpamiqHH ,r:i:eiicTBH5I.
,D:ocTa xopa ycTaHOBJIBaT, qe MoraT ,n:a H36erHaT yrroTpe6aTa Ha neKapcTna :mm .ua
crrpaT oHe3H, KOHTO B3HMaT, KaTo cne,n:BaT II3qeprraTenHa rrporpaMa 3a 6narorronyirn:e,
BKJIIDT.fBa~a:

0 IloJIO)KHTCJ1HH rrpoMeHII B xpaHeHeTO lI H3llOJ13BaHe Ha IIO,D:XO,D:5I~ll ,r:i:o6amrn (BI1%

DlaBa 15).

o BceKH,D:HCBHO eHeprHqHo crropTyBaHe.

0 BceKH,r:i:HeBHO rrpaKTHKyBaHe Ha ,n:on6oKa penaKcaI(IIJI IIJIH MeJJ.HTal(H5I . .

e IlpoMeHII BbB BbTpelllHIU[ MOHOJ10r lI y6e)I<JJ:CHII51Ta B llOCOKa Ha rro-crroKOHHif5I

rro,r:i:xo,r:i: KbM )KHBOTa.

0 Ilo,r:i:Kperra OT CTpaHa Ha ceMeHCTBOTO II/HJ11I rrpII5ITCJ1HTe.

G OrrpocrnBaHe Ha )KHBOTa n cpe,r:i:aTa 3a HaMaJIJIBaHe Ha cTpeca.

426
J
 '-;:r.(<.:·
,] --:.

rJIJ\OA 17 MEJI.l!KAMEHTOJHO JJETJBHHE HA TPEBOJKHHTE PA3CTPOHCTBA 427

Te3H IIO,[.(XO,[.(H MQ)Ke ,n:a ca ,[.(OCTaTI:>qmr, aKO CHMITTOMHTe Ha rpeBO:>KHOCTTa ca OTHO-

CHTeJIHO JieKH. Ilo,n: ,,JieKH" HMaM rrpe,n:BHJJ:, qe rrpo6JieMbT BH He rro,n:KorraBa B 3Haq:tneJIHa

r crerreH crroco6Hocrra BH ,n:a pa6oTHTe HJIH Ba:>KHHTe BH Jiwrna Bpb3KH. OcBeH roBa roil He
rrpe,n:H3BHKBa cepH03eH H/HJIH I10CT051HeH crpec.
AKO, OT ,n:pyra CTpaHa, HMaTe rro-cepHo3eH rrpo6JieM c rpeBQ)KHOCTTa, nooXOO.RUf.Gl7lQ
yrrorpe6a Ha Me,n:1maMeHTH MO)!(e ,n:a e na/KHa qacT or Balliero Jieqemre. Terna e oco6eHo
B5IpHO, aKo HMaTe rraHHqecKO pa3CTpOHCTBO, aropacpo6H5I HJHI o6ceCIIBHO-KOMITYJICHBHO
pa3CTpOHCTBO. Ba:>KH H no OTHOilleHHe Ha C01(HaJIHaTa cpoforn H reHepaJIH3HpaHaTa Tpe-
BO:>KHOCT, KOraTO Te3H rrpo6JieMH cepH03HO IIO,[.(KOITaBaT KaqecTBOTO Ha :>KHBOTa BH. Ilpn-
6JIH3HTCJIHO 50 ,n:o 60 rrpol(eHTa or KJIHeHTHTe MH B3HMaT JieKapcrna. Moero BrrelrarJieHne
e, qe 3a rnx KOM6UHGlf U.Rma. OT ecTeCTBeHH MCTO,UH H Me,[.(HKaMeHT03HO JieqeHHe e HaI1-
IIOJie3HH5IT, ecpHKaceH H JieK ffbT KbM Bb3CTaHOB5IBaHeTO.
I1Maiire rrpe,n:BH,n:, qe qecTo He e Heo6xo,n:HMO ,aa B3HMaTe Me,n:HKaMeHTHTe rrpo,n:bJI-
:>KHTeJIHo, HO H3IIOJI3BaHeTO Ha I10,1J.X0,[.(5Ill(OTO JieKapCTBO 3a ITO,[.(X0,[.(5!11( rrepHO,[.( OT BpeMe
MO)I(C ,n:a BH ITOMOrHe ,II.a HarrpaBHTe pelliaBal.l(aTa KpaqKa KbM rro,n:o6p5IBaHeTO Ha C'bCT0-
5IHHCTO CH. B Ta3H rnaBa HCKaM IIbpBO ,n:a ,UaM 1rncpopMal(H5I OTHOCHO pa3JIHqHHTe BH,[.(OBe
Me,[.(HKaMeHTH, H3IIOJ13Bamr 3a JieqeHHe Ha TpeBO:>KHOCTTa. OcBeH TOBa me OTKpHeTe pe)JJI-
l(a HaCOKH, KOHTO Il(e BH IlOMOrHaT ,n:a rrpeuemITe ,UaJIH Tp5I6Ha· ,n:a o6MHCJIHTe Bb3MO)K-
HOCTTa 3a Me,[.(lIKaMeHT03HO JieqeHHe.

Mo5IT OIIHT IIOKa3Ba, qe 3a H51KOH xopa B H5IKOH cnryal(HH MC,[.(HKaMeHT03HOTO Jieqe-

HHe e 110,[.(X0,[.(5111(0. CJie,II.Ba CllHCbK CbC CHTyauHHTe, B KOHTO rrperrpall(aM KJIHeHTa CH KbM
JieKap HJIH IlCHXHaTbp 3a Me,II.HKaMeHT03HO JieqeHHe H Ha3HaqaHaHeTO Ha IIO,[.(X0,[.(5Ill(H Jie-
KapcTBa.
1. I1MaTe rrpHCTbllH Ha rramrna, KOHTO ca TOJIKOBa qecnI (HarrpHMep e,n:HH HJIH IlOHelie
· Ha ,n:eH) H re:>KKH, qe crrbBaT crroco6HocTTa HH ,aa pa6oTHTe H ,n:a rreqenwr c rrpexpa-
Hara CH, IIO,[(KOITaBaT JIHqHHTe BH OTH01IICHH5I H/HJIH qyBCTBOTO BH 3a CHrypHOCT II
KOHTpOJI Ha,n: :>KHBOTa BH. Oco6eHO Ba)!(HO e ,n:a o6MHCJIHTe yrrorpe6ara Ha Me,[(HKa-
MeHTH, aKO HMaTe CUJZHU CHMITTOMH Ha rraHHKa HJIH TpeHO)!(HOCT, rrpH KOHTO He ce
Ha6JIIO,[.(aBa rro,n:o6peHHe 3a rrepHO,[( OT ,UBe HJIH TpH · ce,[(MHI(H. ,,CHJIHH" 03HaqaBa,
qe BH e rpy,n:HO ,n:a cpyHKUHOHHpare H/HJIH H3I1HTBaTe 3HaqHTeJieH crpec. IloHaCRHe-
TO Ha BHCOKH HHBa Ha TpeBO)!(HOCT rrpO,D;bJI)!(HTCJIHO BpeMe MO:>Ke, 3a Cb)KaJieHHe, ,n:a
L
HaKapa HepBHa~a BH CHCTeMa ,n:a ocmaHe rpeBO)f(Ha MHOfO IIO-,[.(bJifO BpeMe, OTKOJI-
KOTO aKo rpeBO)!(HOCTTa e 6HJia HaMaJieHa qpe3 Me,n:HKaMeHTH B rro-paHeH erarr.

3a JieqeHHe Ha rrp:acrbrrH Ha rraHHKa Han-qecTo ce H3IIOJI3BaT ,n:Ba BH,[(a Me,n:HKaMeH-

TH. IlbpBH5IT BH,n: ca a_H TH,n:errpecaHTHTe. !\1aKap ,n:a ce HapHqar ,,aHTH,n:errpecaHnI",
Te3H JieKapCTBa OKa3BaT H CHJIHO Bb3,UCHCTBHe 3a HaMaJI5IBaHe Ha rpeBO:>KHOCTTa.
Haii-qecro H3IIOJI3BaHHTe aHTH,n:e_rrpecaHTH ca SSRI Karo Paxil (rrapoKceTHH), Zoloft
( ceprpaJIHH), Luvox ( cpnyBoKcaMHH), Celexa (UHTanorrpaM) H Lexa pro ( ecl(HTanorr-
paM). ,[(pyr KJiac aHTH,n:errpecaHTH, KOHTO IIOH5IKOra ce H3IIOJI3BaT, ca mpUlJUKJlUl/.-
HUme aHmuoenpecaHmu KaTo Tofranil (HMHrrpaMHH) HJIH Pamerol (HopTpHrrTHJIHH);
HanocJie,[.(bK o6aqe Te ce H3IIOJI3BaT e,n:Ba cJie,n: H3rrpo6BaHeTo Ha SSRI.
 j

l
428 E,[(M'1H,[( EOPH J(A CE CIIPABJJM C TPEBOJRHOCTTA J1 c/JOEHHTE

,[(pynrnr THU Me)J.HKaMeHTH, H3IIOJI3Bamr 3a netremre Ha rramIKa (n .[(pyrrr rpeBmI<-

HH pa3crpoiicrBa) ca 6eH1ooua1em1HoBume mpaHKeu.rwHmu. Or TSIX Haii-qecro ce
H3IIOJI3BaT Xanax (aJirrpa3oJiaM), Klonopin (KJIOHa3erraM) nmr Ativan (Jiopa3erraM).
(OrrrrcaHH5I Ha OCHOBHHTe THIIOBe JieKapCTBa, H3IlOJI3BaHH Ja Jie 11e1rne Ha TpeBO)I<-
HH pa3CTpOHCTBa, .n.aBaMe B CJie)J.BalI(HSI pa3,n:en.) 06HKHOBeHO TpaHKBHJiannne ce
rrpe.[(IIHCBaT 3a rrepHO,I( OT rnecT Meceu:a )J.0 )J.Be fO)J.HHH B JJ.OCTaTJ~qHo BHCOKa .[(03a
3a .n:a HaMaJI5IT 3HaqnreJIHO "lleCTOTaTa II HHTeHJHBHOCTTa Ha rraHHKaTa, KaKTO H Ha'
l
CTpaxa OT rrpHCTbIIHTe Ha rramIKa.

· 2. BHe crpa,n;are OT aropacpo6nSI H BH e rpy.[(HO .n.a OCblI(eCTBHTe peaJieH ,n;ocer c cpo-

foriiHHTe CHTyau:1rn (BmK Dzaea 7). ToecT OITHTBaJIH ere ce H3BeCTHO BpeMe 6e3 Me-
.D:HKaMeHTH H He ere rrocrnrHaJIH oco6eH Harrpe.[(bK. HucKwne .[(03H 6eH30JUia3e-
IIHHOBH TpaHKBHJiaHTH Ka TO Klonopin (B rropSI,UbKa Me)K.[(y 0.25 ,no 0.5 Mr .D:HeBHO)
MO)Ke .[(a BH rroMorHaT ,n:a peaJIH3Hpare rrocrerreHeH .n.ocer c cpofonne CH. ITon3HTe
OT ,n;ocera BepoHTHO me ce 3arra3SIT H cJie.n. cm1paHeTo Ha JieKapcTBOTO, aKo .D:03arn
e 6rrJia ,n;ocrarbqHo HHCKa. ToBa o6aqe e rro-MaJIKO BepoSITHO rrpH rro-BHCOKH .[(03H
l
rpaHKBHJiaHTH (':roecr Ha,n: 2 Mr JJ.HCBHO ). Tp5I6Ba .n.a H3IIHTBare rroHe JieKa rpeBmK-
HOCT, .[(OKaro ocbru;ecTBSIBare .n.ocera, 3a ,n:a 6b,ne rexHHKara pe3yJITaTHa. CJien KaTo
OCbrn;ecTBIITe iiepapxirnTa Ha .n.ocera c IIOMOlllTa Ha TpaHKBHJiaHTH, Ba>I<HO e ,u:a ro
HarrpaBHTe H 6e3 MC)J,HKaMeHTH, 3a )J,a CH OCHrypHTe IIbJIHO II TpaHHO Bb3CTaHOB5I-
BaHe or cpo6mne.

SSRI aHTH,n;errpecaHnne (BH:>K rro-.n.oJiy) CblI(O Morar )J,a 61>.n.ar MHoro eqmr<acHH 3a 1
OCbll(eCTB5I13aHeTo Ha JJ.Ocer. BcblI(HOCT MHoro rrcnx1rnrpH c1vrnTaT SSRI 3a Ba)KHa
qacr or neqemrero Ha aropacpo6HSITa.
1
3. IfarrHTBaTe ocrpa rpeBmKHOCT B pe3yJITaT Ha KpH3HCHa cnTyau:1rn. MmKe )J,a HMaTe
rron3a OT KpamKompaZ:mama yrrorpe6a Ha 6eH30JJ.Ha3eIIHHOBH rpaHKBHJiaHTH, 3a ,n:a
rrpeo,n;oneere crpecoBHSI rrepno.n. (Karo HHTepmo 3a Hona pa6oTa:, cepH03Ha 3)J.pano- lJ
cnonHa KpH3a, CMbpTTa Ha 6mI3bK pO,D.HHHa HJIH ,n:pyro Ba)KHO Cb6HTHe). Bb3MO:>KHO
..-,
e H npe,n;mrcnaHeTo Ha ce,n:aTHB (Restoril HJIH Ambien HarrpnMep) 3a .[(a Mo:>KeTe ,na I

cmne.

4! AKo xpoHHqHa HJIH Te:>KKa )J,errpecH5I CbIIbTCTBa rraHHqecKoTo pa3cTpolicTBO, aro-

pacpo6HHTa HJIH JJ.pyro TpeBmKHO pa3CTpOHCTBO, o6HKHOBeHO me HMaTe IIOJI3a OT
H3IIOJI3BaHeTo Ha aHTH)J,errpecaHT. IIo-JieKHTe cnyqaH Ha nerrpecHSI (HarrpHMep He
ry6nTe arrenna CH, crroco6HocTTa CH )J,a cmne, HHTepeca en KbM rrpocTHTe y;:i:o-
BOJICTBH5I 11/HJIH IDIMaTe MHCJIH 3a caMoy6HJ:icrno) MoraT )J,a ce rronnHHSIT ,no6pe
or 6rrm<aTa )KbJIT KaHrapHoH, JJ.o6anKaTa S-a)J,eH03HJI-MeTHOHHH (SAMe) HJIH aMH- .......,
HOKHCeJIHHH KaTo TpHrrTocpaH, nip03HH IrnH DL-cpeHHnanaHHH (BH:>K pa3,n;ena ,,I-fa-
IIOJI3BaHeTo Ha ecTeCTBeHH .n.o6aBKH" B Kpa5I Ha Ta3H rnana). CpeJJ.HHTe JJ.O re:>KKH
cnyqa11 Ha ,n;errpecH5I ce neKyBaT Haii-JJ.o6pe Cbc SSRI, rpHU:HKJIHqHH aHTH)J,errpecaH-
TH HJIH .[(pyr BH.[( aHTH)J,errpecaHTH. Te3H JieKapcrna II(e IIOMOrHaT e)J,HOBpeMeHHO 3a
HaMaJI5IBaHe Ha .u:errpeCHSITa, rram1KaTa II rpeBOJKHOCTTa.

5. AKo crpa.u:aTe OT cu:eHHqHa rpecKa, KoraTo roBop1ne rrpeJJ. rry6n11Ka HJIH B ,npynr
1
CHTyan;HH H oco6eHO aKO TpeBO:>KHOCT.Ta rrpe,UH3BHKBa Cbpn;e6HeHe, MQ)Ke )J,a m . .rn-
Te IIOJI3a OT KpaTKOCpoqHaTa yrroTpe6a Ha HHCKH )J,0311 6eTa-6noKepH KaTO Inderal
(rrporraHoJioJI}. Mo:>Kere· .u:a H3IIOJ13BaTe H 6eH30.[(Ha3errHHOBH rpaHKBHJiaHTH Karo l J

J
 !nAnA 17 ME/l,HKAMEHT03HO JIEC/EHHE HA TPEBOJKHHTE PA3CTPOHCTBA 429

Xanax H Klonopin rrpH cnrrali (He pe.uoBHO ), 3a ,n:a ce crrpaBHTe enc CHTyaru;nr, H3-
L HCKBaw:i-r ,n:o6poro BH rrpe,n:cTaB5IHe.

6. Tpy,D,Hli cnyqaH Ha COI(liaJIHa cpo6m1 HJIH COI(HaJIHa TpeBO)f(HOCT (HarrpHMep Bile OT-
65IrBaTe urnpoK Kpnr cou:uanHn c1nyaum1 HJIH ere Hecrroco6HH ,n,a rrpttcnCTBaTe Ha
Ba)f(HH cJiy)Ke6HH cperu:n) MoraT ,n,a ce rroBJIH5I5IT ,n,o6pe or SSRI a:rnH,n,errpecaHTH
HJIH ,n:pyr KJiac aHru,n:errpecaHTII, Hapeqemr HHXtt6nropH Ha MAO. Te3H ner<apcrBa
Tp5I6Ba ,n:a ce B3HMaT B cnqeTamre c HH,rurnu,n:yanHa HJIH - 3a rrpe,n:rro 1rnraHe - rpy-
rroBa KorHHTHBHa rrone;:i:ew-Iec:rn Tepamrn (moK Dzaea 1, pa3;:i:ena 3a cou:uanHara
cpo6mr).

7. XopaTa c o6ceCHBHo-KoMrryncnBHo pa3cTpoilcTBo qecro ttMaT rron3a or yrrorpe6a-

Ta Ha aHTH)J:errpecaHTH, o6HKHOBeHo B KOM6HHaI(H5I c KOfHHTHBHa repamrn, ,n,ocer
H rrpe,n:ornpaT5IBaHe Ha peaKu:i-rnrn. Me,n:nKaMeHTH Karo Anafranil (KJIOMHrrpaMHH),
Prozac (cpnoKceTHH), Paxil (rrapoKcenrn) HJIH Luvox (qrnyBoKcaMHH) ce H3ITOJI3BaT
qecro 3a neqemrero Ha TOBa pa3c'Tpoilcrno. Me)KJJ:Y 60 H 70 rrpou:eHTa OT xopara c
o6ceCHBHO-KOMIIYJICI1BHO pa3CTpOHCTBO IIMaT rro,n:o6peHHe Ha CHMITTOMHTe, KOfaTO
B3HMaT H5IKOe OT Te3H JieKapcrna . .Vbrne/K,[(a BCHl-IKli Te3H Me,[(HKaMeHTli ca OT IIOJI-
3a 3a Jie1!eHnero Ha o6cecnBHO-KOMI1YJICIIBHOTO pa3CTpOHCTBO He3aBHCHMO ;:i:aJIH e
cnrrnTCTBaHa OT ,n:errpecmr nnH He. Ho Anafranil ttMa H5IKOH He)KeJiaHH cTpaHuqHH
: ~ .· ~ellcrnrrH.
' -~~}.~\- 3a noneqe HHcpopMaI(H5I OTHOCHO pa3JIH1IHIITe ¢aKTOpH, KOHTO Morar ,n,a I10BJIH5I5IT
; ~{~~t:;'. -Bnpxy perneHrreTo BH ,n,a B3HMaTe MeJJ:HKaMeHTH, :BmKTe pa3;:i:ena ,,Ifa6opbT ,n,a H3ITOJI3Bare
~ ·, ";~!}:?·-~-:
~. J~~Y: Me,1J:HKaMeHT03HO Jieqemre: KaKBO ,n,a B3eMeTe rrpe.[(BHJJ:" rro-HaTaTbK B Ta3H rnaBa.

'I> B11.q0Be MeAMKaMeHT"1,

Ha TpeBO>KHIYI pa3CTpO!t1CTBa -
~:.=mon3ecun1 3a neqes-w1eTo

.~· ~t~r.t>·- -
_(~£~t:
-~ -.~·ir:~:~:L. ·
Cne;:i:Ba omrcaHHe Ha OCHOBHHTe KJlaCOBe 1-fe,[(HKaMeHTH, orrrycKaHH c peu:errra li H3-
I ITOJI3BaHrr 3a ne11eHneTo Ha TpeBmI<HH pa3cTpolicrna. 11ocoqBaMe rr rroreHu:rrammre rrp,e-
: ~~~f'.~, JJ:llMCTBa H He,D,OCTaTbI(H Ha OT)J:eJIHHTe BH,[(OBe JieKapCTBa. -
·, ,

SSRI aHmuoenpecaJ-tmu
.__ SSRI (ceneKTHBeH HHXH6ttrop Ha pea6cop6au:1rnTa Ha ceporoHHHa) aHTH,n:errpecaHTH
:13KJiroqBaT Prozac (¢noKcenrn), Zoloft (cepTpan1rn), Paxil (napoKceTHH), Luvox (qmyBoK-
~-.~aMnH), Celexa (U:HTanorrpaM) H Lexa pro ( ecu:HranorrpaM). 11pe3 rrocne;:i:HHTe rrerHa;:i:ecer
~50JJ:HHH Te ce rrpeBbpHaxa B OCHOBHH5I 1n6op Ha IICHXHaTpHTe rrprr JieqeHHeTO Ha rpeBO){(-
LHIT pa3crpolicrBa. BcrrqKn SSRI rroBHWaBaT HHBaTa Ha HeBporpaHCi\HITepa ceporoHHH B
:;'.~03bKa Karo rrpe;:i:OTBpaT5IBaT pea6cop6aI(H5ITa r-.1y B CHHaITCHTe (rrpocrpaHCTBaTa Me)KJJ:Y
,\:aepBHHTe KJieTKU). 11pH yBeJIHqaBaHeTO Ha cepOTOHIIHa 6p05IT Ha cepoTOHHHOBHTe peu:err-
t/r"opn B HepBHUTe KJieTKH B M03bKa MO)Ke ;:i:a Hal\.faJiee (He ca Heo6XOJJ:IIMH TOJIKOBa MHOrO ).
,~_ HaMaJI5IBaHeTO Ha cepOTOHHHOBIITe peu:errropn ce OCblI(eCTB5IBa rrpe3 I1bpBHTe Meceu:-;:i:Ba
~~ OT B3HMaHeTO Ha SSRI H TeXHII1IeCKH ce Hapwra oayrtpezyflal{U.R.
 430 E,[(MbH,[( EOPH J{A CE CllPABHM C TPEBOJKHOCTTA H cfJOEHHTE

,[(ayHperyJiaD;H5ITa II03BOJI5IBa Ha MUJHIOHHTe HepBHH KJieTKH B cepoTOHHHOBaTa pe-

u:ernopI-Ia CHCTeMa ( oco6eHO OHe3H B qacnne OT M03'bKa, OTroBopmr 3a TpeBO)KHOCTTa)
.n:a CTaHaT rro-MaJIKO qyBCTBHTeJIHH K'bM rrpoMeI-rnTe B HeBpoxmvrnqHaTa cpe.n:a Ha i'.f03bKa,
C'b3.IJ:a,n:eHa or crpeca. ToBa 03HaqaBa rro-MaJIKO .n:paMan1qr-rn rrpoMemr B HacrpoeHHeTo H
rro-MaJIKa rrpe,n:pa3ITOJIO)KeHOCT K'bM TpeBO)f<HOCT.
SSRI o6HKHOBeHo ca c-nm:o TOJIKOBa eqnmacHH - a rroHHKora rr rro-e¢1rnacmr - OT rro- .J

CTapHre U:HKJIHqHH aHTH,n:errpecaHTH, H3ITOJI3Bamr 3a JieqeHHeTO Ha rraHHKa (HarrprrMep

HMHrrpaMHH, ,n:e3HrrpaMHH, Hoprpnrrrrrmrli). Ba)KHO T5IXHO rrpenMyru;ecTBO e, qe rrpe;J;i-13-
BHKBaT IIO-MaJIKO crpaHHqHH ,n:eHCTBH5I npH IIOBel!eTO xopa B cpaBHCHHe c IIO-CTap1ne
aHTH,n:errpecaHTH. SSRI ce H3IIOJI3BaT Ha:il-qecTo 3a neqeHHe Ha rraHHKa, rrar-nIKa c aropa-
¢o6mr H o6cecHBHO-KOMrryncHBHO pa3cTpo:ilcrno. HaMHpar yrroTpe6a H rrpn cou:irnmrnrn
¢o6H5I, oco6eHo reHepaJIH3HpaHara couttanHa cpoforn, rrpH K05ITO qoneKoT HMa ¢oforn Kbrv1
IIOBeqero COD;llaJIHll c11ryan;11H ll KOHTainH. IlOH5IKOra ce H3ITOJI3BaT ll 3a JieqemreTo Ha
IlOCTTpaBMaTMqHo crpeCOBO pa3CTpOHCTBO H reHepaJIH3HpaHa TpeBO)KHOCT, oco6eHo I<O-
raTO ca C'bIInTCTBaHM c ,n:errpecH5I. PeaKUHHTa Ha xopara Ha SSRI e .n:ocTa pa3nw-rna. AKo
rrpo6Bare e,n:11H Me,n:HKaMeHT 11 He rrocrttrHeTe pe3yJirar, omnaihe .n:pyr. 3a .n:a H3BJiel-reTe
IInJIHaTa IIOJI3a OT SSRI MQ)Ke ,n:a ce HaJIO)KH .n:a B3IUvfaTe rrpenapaTa eoHa UJLU OBe 200Wlll.
IlpH SSRI pen:M.IJ:HBMTe ca pe,n:KH, aKO JieKapCTBOTO e 6HJIO B3HMaHO ITOHe oceMHa.neceT Me-
ceu:a, HO IlOHaCT05IIT(eM H5IMa Ha.[(e)K,D:HH ,n:aHHH 3a ToqHH5I rrpoueHT Ha peU:H.IJ:HBUTe. 0611- 1
qaiimITe ecpnKaCHH ,n:HeBHH ,n:o3H 3a SSRI ca: Prozac 20 .n:o 40 Mr; Paxil 20 .n:o 40 Mr; Zoloft
50 .n:o 100 Mr; Luvox 50 ,n:o 100 Mr; Celexa 20 ,n:o 40 Mr; H Lexa pro 10 .no 20 Mr. E¢nKacrnnc
,[(03H Ha Te3H ivie,LI:HKaMeHTH 3a o6ceCHBHO-KOMIIYJICHBHOTO. pa3CTpOHCTBO o6HKHOBCHO ca
MaJIKO rro-BHCOKH. Ho IDIKOH xopa c o6cecHBHO-KOMrryncnnHo pa3cTpoiicTno rrocnrraT .uo-
6pH pe3ynranr H rrpu IIO-HHCKII .IJ:03H.

SSRl ca OT rron3a 3a BCH11KH rpeBO)KHH pa3crpoiicTBa H 3a .n:errpecH5I. Te ca oco6eHo rro-

Jie3HH 3a xopa c rramrqecKO pa3CTpOHCTBO, aropacpo6H5I H o6cecHBHO-KOMrryJICHBHO pa3CTpoii-
CTBO. SSRI ce iroHac5IT necHo u ca 6e3orracHH 3a 6oJIHH xopa II xopa B r-rarrpe,n:HaJia Bb3pacT.

B-nrrpeKH qe SSRI HMaT rro-MaJIKO cTpaHuqHH ,n:eiicTBI15I oT rro-cTapHTe [(HKJIJilIHH an-

TH;jerrpecaHTH, Te Morar ,n:a ,n:a,n:aT CTpaHJiqHH ,n:eilcTBII5I rrpH H5IKOH xopa, BKJIFOl!HTeJIIIO
HepBHOCT, B'h36y,n:a, 6e3IIOKOHCTBO, CBeTOB'bpTe)K, C'bHJIHBOCT, rnaBo6omre, ra,n:eHe, cro-
Manrno-qpeBeH .IJ:HCKOMcpopT H ceKCYaJIHa .n:uccpyHKU:H5I . .Te3H CTpaHHl!HH ,n:eHCTBH5I o6m:-
HOBeHo onrryrvrnBaT cne,n: ,n:Be ce,n:MIIU:H, 3aToBa e Ba)KHO .n:a ce orrnTaTe ,IJ;a rH rroHe cere
rrpe3 rr-npBaTa cpa3a Ha neqeHIIeTo. ll(e cseoeme oo MUHUMJM scul./KU meJu cmpam 11111 u
oeucmBUR, GKO 3anoimeme C Ml-l020 HUCKG 003Q U C BpeMemo .fl JBeJZUL/Ume uO ,) mep anea-. ; -;

·
mul/Hume paBHUUfa. HarrpIIMep, MO)l(eTe ,n:a 3arroqHeTe c ,[(03a OT 5 Mr 3a p rozac II Paxil
'
II 10 Mr 3a Zoloft II Luvox. 3a ,n:a ,n:ocTHrHeTe Te3H .IJ:03II, Tp5I6Ba .n:a 3arroqHeTe c 'Y:eTBoPT
Ta6nerKa ,n:HeBHO B IIOBeqero cnyqaII, IIOCJie 3a
·
H5IKOJIKO ce,n:MH:UH IlOCTerreHHO ,n:a yBe
nwrn-
. qaBaHC
Te .n:o e,n:Ha Ta6nerKa ,[(HeBHO. OcTaBeTe .n:ocTaT-nqHo BpeMe 3a rrocrerreHHOTO yBeJIII
Ha JJ:03aTa. (MmKe ,n:a 3a6eJie)KHTe 3aCHJIBaHe Ha CTpaHHqHJITe .IJ:CHCTBU5I 3a ,n:eH-.IJ:Ba ore;l
yBenIIqaBaHeTO Ha BC5IKa ,D:03a.)
 ,.: ,~..•tF
1
..

I
.r. •

f'JIABA 17 MEJ{JJKAMEHTOJHO JIEC/EHJJE HA TPEBOJKHHTE PA3CTPOHCTBA 431

E,n:nHcTBeHoTo CTpaHnqHo ,n:elicTBIIe, KOeTo MmKe ,n:a 60,n:e rrpo6neMan1qHo c npeMeTo,

a) e HaManeHaTa ceKcyanHa MOTHBau:mr H/:rrnu ceKcyanHa ,n:nccpymrn:irn (HarrpnMep, nnrrcnaw:
nnn 3a6anen opra3bM). 3a MHoro xopa TOBa e cMyru;aBaw:o n B H5IKOM cnyqan rH Kapa JJ:a
rrpeycTaHOB5IT rrpneMa Ha Me,n:nKaMeHTa. IlpH orrpe,n:eneH rrpou:eHT OT xopaTa, B3HMarn;H
SSRI , HOpManHaTa ceKcya1ma cpyHK1(M5I ce B'b3CTaHOB5IBa cne,n: ,n:na HJIH TPH Meceu:a, TaKa
qe e ,n:o6pe ,n:a rrpo,n:'bmimTe ,n:a B3MMaTe SSRI, ,n:opH aKo rropBoHaqanHo HaMaJI5IBa ceK-
-~ cyanHoTo BH :>KeJiaHHe. AKo rrpo6neMoT He onuyMn, MO:>KeTe ,n:a ro peurnTe rro e,n:HH OT
3- cne,n:HHTe qenrpH HaqnHa rro,n: neKapcKo Ha6mo,n:emre: 1) HaMan5InaHe Ha ,n:03aTa Ha SSRI
Harronomrna B ,n:HHTe, KoraTo HcKaTe ,n:a 60,n:eTe ceKcyanHo aKTHBHH, 2) rro.nrroMaraHe yrro-
a- Tpe6aTa Ha SSRI c 5 ,n:o 10 Mr BuSpur ,n:HeBHo, 3) ,n:orr'hnnaHe Ha SSRI c neKapcTnaTa aMaH-
TM,n:HH nnn u:nrrpoxerrTM.D;HH HJIH 4) rrpHeMaHeTo Ha 25 ,n:o 50 Mr DHEA ,n;HeBHO (rrpe.nnara
. ce B IlOBet.feTo Mara3MHH 3a 3,D;paBOCJIOBHH xpaHH). IlpH MHOro xopa H3IIOJI3BaHeTO Ha e,n:Ha
Ia HJIH ,n:Be OT Te3H HHTepneHU:Hll IIOMara 3a HOpMaJIH3HpaHeTO Ha ceKcyanHaTa ,n:eHHOCT rro
npeMe Ha neqeHneTo c'bc SSRI.
.v
TpeTH He,n:ocTaToK e, qe Mar<ap SSRI n rroneqeT_
o cnyqan .na ca ecpnKacmr, MHHanaT
' f'.
qeTnpH ,n:o rreT ce,n:MHU:M, 3a ,n:a ,n:a,n:aT 3HaqHTeJIHH TeparreBTHqHn pe3yJITaTH. IloH5IKora
L II'bJIHH5IT TeparreBTHqeH IIOTeH1(ilaJI He ce JJ:OCTHra, ,n:oKaTO Me,n:uKa~JeHT'bT He 6'b,n:e rrpH-
. eMaH ,n:BaHa,n:eceT ce,n:MH1(H HJIH noneqe. (llMa ,n:aHHH, qe nomuTe ce yneJmqanaT n xo,n:a Ha
e,n;Ha ro,n:nHa.) AKO CTpa.n;aTe OT CHJIHa ll HHBaJIH)J;ll3Hparu;a rraHIIKa, JieI<ap5IT MQ)Ke ,n:a Bll
rrperropoqa ,n:a B3HMaTe TpaHKBHJiaHT (Hal:i-Bep05ITHO 6eH30.D;Ha3emm c BHCOKa IlOTeHU:H5I
- BmK rro-,n:ony), ,n:oKaTo qaKare SSRI ,n:a ,n:a,n:e pe3yJITaT.
IIpe3 nocne,n:HHTe H5IKOJIKO ro,n:nHH MHoro xopa .ycTaHonuxa, qe crrnpaHeTo Ha neKap-
)-
CTBOTO Paxil e oco6eHo Tpy,n:Ho . IlpH6JIH3HTeJIHO 5 ,n:o 10 rrpou:eHTa OT xopara, npeycTa-
HOB5IBaw:n yrroTpe6aTa Ha Paxil, MQ)Ke .na H3IIHTBaT Te:>KKH CHMIIT01IH KaTO rrpHCT'bIIll Ha
rraHHKa, pe3Kll rrpoMeHH B HacrpoeHHeTO, o6UJIHO IIOTeHe, ,n:errepcOHaJIH3aU:I15I ll ycew:aHH5I
KaTo npu ,,eneKTpuqecKH IIIOK". Ilpe,n:n ,n:a peIIIure ,n:a B3HMaTe Paxil, HerrpeMeHHO o6c'h,n;e-
:~ Te IlOTeH1(HaJIHll5I rrpo6JieM c JieKap5I CH.
~- ~~µ\·_ ·~ IIocne,n:HH5IT He,n:ocraroK Ha SSRI e BHCOKara HM u:eHa. AKo H5IMaTe 3,n:paBHa ocury-
i· ~~~~';. poBKa, MO:>Ke ,n:a ce HaJio:>Kn ,n:a nnaru;are Ha,n: 200 ,n:onapa MeceqHo 3a H5IKOH SSRI. Orrru-
~ ·,:f _·ManHaTa npo,n;'bJI:>KHTeJIHO~T Ha npueMa Ha SSRI e e,n:Ha ,n:o .n;ne ro,n;HHH. PHcK'bT or 3aBpb-
I.~aHe Ha CHMIITOMHTe e no-roJI5IM, aKo B3HMaTe Me,n:uKaMeHTa rro-KpaTKO BpeMe.

3a6eJiemirn: XopaTa c 6urron5IpHo pa3CTpol:icrno (MaHu-.nerrpec1rnHa rrcl1Xo3a) Tp5I6Ba

:s .n:a B3HMaT SSRI caMo rro,n: KOHTpona Ha KBanucpuu:npaH neKap, Toll KaTo SSRI BJIOIIIaBaT
} MaHuaKaJIHHTe C'bCT05IHH5I.
"\'

EeHJoouaJenuHu c· eucoKa nomeHlf.UR

EeH30,n:ua3errnHOBHTe TpaHKBHJiaHTH (BZ) c BHCOKa rroTeHU:H5I Xanax (anrrpa3onaM),

'Ativan (nopa3erraM) n KJ.onop i n (KnoHa3enaM) ce H3ITOJI3Bar IIIHpoKo 3a neqem1ero Harpe_~
,,BO:>KHH pa3cTpol:icrna. ,[(pyrH 6eH30,n:na3emmu Karo Valium, Librium H Tranxene ce H3-
:Xrron3BaT ITOH5IKora npn xopa, qyncrnurenHu KbM crpam1qHnre ,n:el:icTBIUI Ha rro-HoBHTe BZ.
·;~:.qecTo 6eH30,n:ua3erruHnre ce H3IIOJI3BaT B c'bqeraHne c'bc SSRI aHTH,n;errpecaHTHTe (Hnu
;::no-cTapuTe TPHU:HKJIHqHu aHTH,n:enpecaHTH) 3a ne 1IeHHe Ha Te)KKHTe cnyqaH Ha rramrqecKo
S pa3cTpolicTBO. qecTo e B'b3MO:>KHO rrocTerreHHO crrHpaHe Ha BZ, cne,n: KaTo aHTH,n:errpe-
 J

432 E,[(MbH,[( EOPH /IA CE CIIPABifM C TPEBOJ]{HOCTTA If rf>OEHHTE

caHThT e ,UOCTlffHaJI ffhJIHH5! CH ecpeKT (qenipH J.(0 rneCT CeJ.(MlUI;H CJie,o: 3aITOt.JBaHero Ha
JieKapCTBOTO ).

EeH30,n:11a3emrn1ne no rrpHHI(HIT rroTHCKaT aKTHBHOCTTa Ha I(5IJiaTa I(eHTpaJIHa HepBHa

CHCTeMa H TaKa I1p5IKO H eqmKaCHO Ha~rnmrnaT TpeBo:>KHOCTTa. Te ro ITOCTHraT Karo ce
CBbp3BaT c peI(eITTOpine B M03'hKa, KOIITO HaMaJI5!BaT HJIH ITOTHCKaT aKTHBHOCTTa Ha OHe-
3H qacTH OT M03'hKa, OTfOBOpHH 3a TpeBo:>KHOCTTa - aMHr,UaJJaTa,
6Ht.JHaTa cncreMa. B rro-BHCOKH .n;o3H BZ TpaHKBHJiaHTH .n;e:HcrBaT
locus coeruleus
Karo ce.n;aTHBH n Morar
H JUIM- 1
,n:a crroco6crBaT 3a 3acrr11BaHero. IIo-HncKHTe JJ:03H rrpocTo HaMamrnar ·r peBo:>KHOCTTa 6e3
ce,n:aTHBeH ecpeKT. OcHOBHaTa pa3JIHKa :'··fe)KJJ:Y pa3JIHl{HHTe 6eH30J.(Ha3eI11HH e ,,rroJiy)I<IIBO-
T'bT " Ha BCeKH Me,UHKaMeHT HJIH BpeMeTo, rrpe3 KOeTO XHMHl{HHTe MY MeTa 6 OJIHTH OCTaBaT
B T5IJIOTO BH (HarrpHMep Xanax HMa ITOJIY)KHBOT OT 8 qaca, Klonopin - · 18 ,UO 24 t.Jaca, a
Valium - 48 .ri:o 72 qaca).
IloHaCT05IIIJ;eM HaH-H3I10JI3BaHH5IT TpaHKBHJiaHT 3a JieqeHHe Ha rprno:>KHH pa3CTpOH-
l
CTBa e Xanax (anrrpa3oJiaM). AJirrpa30.rraMoT ce oTJiHqaBa or ocraHaJIHTe BZ no ToBa, lJC
HMa aHTH.n;errpecaHTeH ecpeKT, ocBeH crroco6HocrTa .ri:a o6JieKqaBa rpeEO)KHOCTTa. Ocnc11
ToBa roil HMa rro-cJia6 ce,n;aTHBeH ecpeKT or upyrHTe rpaHKmrnaHTH. To i1 Karo Xanax HMa
KpanK rroJiy)KHBOT, o6HKHOBeHo ce rrpeurracBaT J.(Be HJIH rpH J.(03H .n;HeBHO . AKo B3HMaTG
Cal\r!O e.n;Ha ,U03a .JJ;HeBHO, MO)Ke .ri:a I10l£YBCTBaTe ,,pHKOilleTHa rpeBo:>KHOCT" - CKJIOHHOCT
.ri:a H3ITHTBaTe rroBHilleHa TpeBo:>KHOCT, KoraTo ecpeKT'hT Ha Me.JJ;HKaMeff~a rrpeMHHe.
ITO-,U'hJI'hr ITOJIY)!<HBOT KaTO Klonopin rro-p5IJ.(KO rrpeJ.(H3BUKBaT pHKOIIIeTiia rpeBo:>KHOCT H
BZ c l
t.JeCTO MoraT ua ce B3HMaT ITOJ.( cpopMaTa Ha eJ.(HOKpaTHa J.(03a. lbcJieJ.(I:aHH5ITa I10Ka3BaT, l
qe ca Heo6xo.n;HMH BHCOKH J.(03H Xanax, 2 J.(O 9 Mr J.(HeBHO, 3a IT'hJII-ICITO IlOTHCKaHe Ha
rrpHCThIIHTe Ha rraHHKa. B KJIHHHqHarn rrpaKTHKa o6aqe e o6ttqaliHo )J:a ce rrpeurrttcnaT
rro-HHCKH ,U03H: B rrop5IJJ:'hKa or 0.25 uo I Mr J.(Ba uo rp:n II'hTH J.(HeBHO. (; ~HeBHHTe ,U03H 11a
Xanax o6nKHOBeHo ca rro-BHCOKH or Te3H Ha Klonopin.) Te3H JJ:03H Morar 3Hat.JHTem-ro .na
HaMaJI5IT CHMITTOMHTe Ha rraHHKaTa 6e3 ceuanIBHHTe CTpaHHl{HH .tieHCTBH5I.

BZ ,UeHCTBaT MHOro 6np30 H HaMaJI5!BaT CHMITTOMHTe Ha TpeBO)KHOCTTa B paMKHTC

Ha 15 JJ:O 20 MHHYTH. 3a pa3JIHKa OT aHTHJ.(errpecaHTHTe, KOHTO Tp5I6Ba .ri:a ce B3HMaT pc-
,UOBHO, BZ Morar .ri:a ce rrpHeMaT crropeu Heo6xo,n;HMOCTTa. Toecr, M<rn<eTe .ri:a B3eMeTC
ManKa ;-i:o3a Xanax, Ativan HJIH Klonopin ca:rvw Koraro ce HaJiara .ri:a c~ 113rrpaB_1 ne npe;1
l
rrpe,UH3BHKaTeJICTBO KaTO uocer c cpo6nliHa CHTyau:mr, HHTepBIO 3a pa6ora HJIH IT'hTyBaHC
CbC caMOJieT.
IIp:a MHoro xopa BZ HMaT rro-MaJIKO Herrpli5ITHH crpaHHt.JHH .n;e:H:cTBH5l B cpaBHem1e c au-
TH.n;errpecaHTHTe ( oco6eHO TpHI(HKJIHl{ffiffe aHTHJ.(errpecaHTH). I loH5IKOra re ca e.JJ;HHCTBCHJ{-
Te rrperrapaTH," KOHTO HOC5IT o6JieKqeHIIe, r.tKO l{OBeK'hT He MQ)!(e .ri:a B3HMc. aHTH.n;errpecaHTIL
Corn;ecrByBaT cpopM:a Ha BZ c rn11p0Ko rrpHJIO)KeHHe, Koero HaMaJI5!Ba I(eHaTa HM.

HeAocraTbl..lH
3a pa3JIHKa OT aHTH.n;errpecaHTHTe, BZ BO,U5IT .ri:o npncTpacTJIBaHe. KoJIKOTO no-Buco-
Ka e ,n:03ara (HarrpHMep Hau 1 Mr JJ:HeBHO 3a BZ c BHCOKa rroTeHI(H5I) H I~OJIKOTO no-,UbJlfO
ce rrpHeMaT (HarrpHMep ITOBet.Je OT e,UIIH Meceu), TOJIKOBa rro-rOJI5IMa e Bep05ITfIOCTTa or
..cPH3Hl:.JCCKa 3aBHCHMOCT. cDH3Hl{eCKaTa 3aBHCHMOCT 03HaqaBa, qe aKO p5I'. 3KO crrpere neKnp-
7:.; rnAI3A 17 ME/l,11KAMEHT03HO JJECJEHJJE HA TPEBOJKHJJTE PAJCTPOHCTBA 43

CTBOTO, TOBa IT(e rrpe)J;I13BI1Ka CHJIHI1 CHMIITOMH Ha TpeBmKHOCT. MHoro xopa, KOHTO c
mum Xanax (miH ,n:pynr BZ) B'bB BHCOKH JJ:03H B rrpo,n:nmKeHHe Ha Meceu: mrn B HHCK!
,U03H B IIpO,U'bJDKeHHe Ha H5IKOJIKO Meceu:a, CIIO,UeJI.5IT, qe cmrpaHeTO e MH·oro TPYJJ:HO. (M M :
,n:aHH~, qe crrHpaHeTo Ha Klonopin rropa,n:H rro-,U'bJirH5I MY rroJiy)KHBOT e MaJIKO rro-necm
H rro-6np3o OT crr11paHeTo Ha Xanax). P113Komo crrHpaHe Ha Te3H Me,UHKaMeHTH e onacu .
H MO)Ke ,n:a rrpe,UH3BHKa IIpI1CT'bIII1 Ha rraHHKa, CHJIHa TpeBO)KHOCT, o6npKaHOCT, MYCKYJI
T Ho Harrpe)Kemre, pa3,n:pa3HI1TCJIHOCT, 6e3C'bHHe H ,n:opH rrpnrra,U'bU:H. IIpeKpaT.5IBaHeTo H;
yrroTpe6aTa Tp5!6Ba ,n:a CTaHe qpe3 nocTerreHHO HaMamrnaHe Ha ,n:o3aTa B rrpo,n:nmKeHHe n
ce,n:MHU:H HnH ,D;opn Meceu:H. Crr11paHeTo Ha Xanax e c pa3n11qHa cTerreH Ha TPYJJ:HOCT 3(
T pa3JII1"l{HI1Te xopa, HO e Hail-,IJ;o6pe ,IJ;a ce HarrpaBH IIOCTerreHHO B rrpO,U'bJDKeHHe Ha e,UHH ,UC
qenipH Meceu:a IIO,U neKapCKH KOHTpon . Ilpe3 T03H rrepIIO,U MO)Ke ,IJ;a IIOJIY"l{HTe peU:H,UHBJ:
Ha rrpHCT'bIIHTe Ha rraHHKa HJIH Ha ,D;pynrre CHMIITOMH Ha rpeBQ)KHOCT, 3a KOHTO Bil e 6Hnc
rrpe,UIIHCaHO neKapCTBOTO.
AKo crrpeTe BZ Me,UHKaMeHT TB'bp,D;e 6np3o, MO)l(e .ua H3IIHTare puKowemHa mpeeo:J1c·
-I flOCm. ToBa 03HaqaBa II05!Ba Ha nO-ClUlHU CHMIITOMH Ha TpeBO)KHOCT OT OHe3H, KOHTO CTC
HManH, rrpe.uu ,IJ;a JarroqHeTe .ua rrHeTe neKapcrnoro, H MmKe ,IJ;a ,UOBe.ue ,n:o peiruoua - 3 ~1. ·
Bp'bIT(aHe Ha TpeBO)l(HOTO pa3CTpOHCTBO C'bC C'bW:aTa HJIH rro-r_OJ15!Ma HHTeH3HBHOCT 01
r Ta3H rrpe,n:H rrpHeMaHeTO Ha neKapcTBOTO. 3a ,n:a CBe,UeTe ,UO MHHHMYM pHCKa OT rro,n:oforn
peaKU:H5I e Ba)KHO ,n:a HaMan5IBaTe ,IJ;03aTa Ha BZ rrocTerreHHO, 3a rrpe.urroquTaI-Ie B reqemr c
Ha H5IKOJIKO Meceu:a. (HarrpHMep, aKO CTe B3HMamr 1.5 Mr Xanax ,IJ;HeBHO B rrpO,U'bJD:KeHH C
Ha UieCT Meceu:a, HaMaJI5IBailre ,U03aTa c 0.25 Mr Ha BCCKH ,UBe HJIH TpH ce,IJ;MHU:H.)
,ZJ:pyr He,IJ;ocraT'bK Ha BZ e, qe Te ca eqrnKaCHH cal\rn ,n:oKaTo ru B3HMare. IIJ;oM rrpe-
KpaTHTe rrpHeMa, C'bW:eCTByBa 6yKBaJIHO CTOIIpou:eHTOBa B'b3MO)KHOCT TpeBQ)KHOTO BH
pa3CTpOHCTBO .ua ce 3aB'bpHe, aKO He CTe YCBOHJIH yMeHH5I 3a crrpaB5IHe (KopeMHO ,UHUiaHe,
penaKcau:mi, crropT, oBna,IJ;5IBaHe Ha cTpeca, pa6ora c B'bTpellIHH.5! MOHonor, ce6eyTB'bp-
)l(,UaBaHe H TaKa HaTaT'bK) H He ere OC'bll(eCTBHJIH rrpoMeim B HaqnHa CH Ha )l(HBOT, BO,UeW:H
.uo JJ:'bJrrocpoqHo HaMaJI5IBaHe Ha TpeBO)KHOCTTa. AKo rrpocro rrHere BZ, 6e3 ,IJ;a rrpaBHTe
Heru:o ,D;pyro, BHe e,UHHCTBeHO IIOTHCKaTe CHMIITOMHTe CH, 6e3 ,IJ;a ,UOCnffaTe ,UO II'bpBOIIpH-
l{llHaTa 3a rrpo6neMa.
Ilocne,UHH.5IT rrpo6JieM c 6eH30,IJ;Ha3eIIHHHTe e, qe OKa3BaT IIpI1T'bII5IBall( eciJeKT He caMO
Bnpxy TpeBmKHOCTTa, Ho H B'bpxy qyBcTnara Karo U:5IJIO. MHoro xopa crro,n:eJI5IT, qe eMOU:H-
oHaJIHHTe HM peaKU:HH ca rrpHT'brremr, )J;OKaTO rrpHeMaT TaKHBa neKapcTBa (MmKe, HarrpH-
Mep, .ua HM e TPYJJ:HO ,n:a rrnaqar HnH ,IJ;a ce rHeB5IT ,n:opu B MOMeHTH, Koraro Te3H peaKU:HH
ca yMeCTHH). AKO rpeBO)KHOCTTa e CB'bp3aHa c IIOTHCHaTH HJIH HeH3pa3eHH qyBCTBa, rrpHe-
MaHeTO Ha Te3H neKapCTBa caMo Il(e MaCKHpa CHMIITOMHTe, 6e3 ,IJ;a ce crrpaBH c rrp11q11HaTa
L 3a rrpo6neMa. (lliKOH xopa HMaT rrapa,D;oKcanHa peaKU:H5I Ha 6eH30,UHa3errHHHTe - Te cra-
BaT IIO-eMOU:HOHaJIHH HJIH HMITYJICHBHH, MaKap qe TOBa ce cnyqBa p5I,D;KO ). IlpHTbII5IBaHeTO
Ha_eMOU:HHTe ce Ha6mo,n:ana rro-p5I,D;Ko rrp11 a&TH,n:errpecaHTHTe, MaKap qe e Bb3MO)l(HO.
IloH5IKora e Heo6xo,n:HMa rrpo,U'bJI)KHTenHa yrroTpe6a Ha BZ (rroBeqe .or ,UBe ro,UHHH) B
cnyqaH Ha CHJIHa rraHHKa H rpeBO)KHOCT, KOHTO He ce BJIH5!5IT OT HJ:IKaKBH .upyru Me,UHKa-
MeHTll. MaKap ,IJ;a rroMara Ha MH03HHa ,IJ;a cPYHKU:HOHHpar, rrpo.unn)l(HTenHaTa yrroTpe6a
Ha BZ Cb3,UaBa H5IKOJIKO rrpo6neMa . MHoro xopa, KOllTO H3IIOJI3BaT rrpo,UbJI)l(llTenHo BZ,
CIIO,UeJI5IT, qe ca .uerrpecupaHll H/llnH rro-MaJIKO )l(I13HeHH H eHeprHl{HH, OTKOJIKOTO llM ce
HCKa. KaTo qe nu neKapcrBoro 113u:e)K,IJ;a qacT OT eHeprH5ITa HM. qecro, aKo ycrre5IT .ua
rrpeMHHaT Ha aHTH,UerrpecaHT 3a OBJ1a,IJ;5IBaHeTO Ha TpeBO)I<HOCTTa CH, Te CH Bb3Bpnru:aT
 434 E,[(M'bH,a EOPH JI.A CE CIIPABHM C TPEBOJKHOCTTA H cf>OEHHTE

)KH3HeHOCTTa H eHTyctta3Ma KbM )KHBOTa. Mo5IT orrnT rroKa3Ba, qe BZ ca Hali-rro,u:xo,IJ)IIIUI

3a KpaTKOTpaHHO Jieqemie Ha OCTpa TpeBQ)KHOCT H CTpec, a He Ha rrpO,lJ;'hmKHTeJTmI Cbc-
T05IHH5I KaTo aropacpofouITa, IIOCTTpaBMaTHqHOTO CTpeCOBO pa3CTpOHCTBO H o6ceCHBHO-
KOMIIYJICHBHOTO pa3cTpolicTBO. SSRI aHTH.n:errpecaHTH ca Han-rro.n:xo,u:mn:oTo 11e1-IeHHe Ha
XpOHH1-IHa, rrpO,U:bmKHTeJrna TpeBQ)KHOCT. I1Ma o6aqe H5IKOH xopa, KOHTO H3rJTC:>K,U:a HMaT
HY)K,U:a ,u:a rrpHeMaT HHCKa ,u:o3a BZ rrpo,u:'hmKHTeJIHO BpeMe, 3a .n:a cpymcqHOI-rnpaT. Te rrpH-
eMaT rrpHCTpacnrnaHeTO H OCTaHaJIHTe CTpamiqHII ,u:eHCTBH5I B 3aM5IHa Ha 3alL(HTaTa OT
TpeBO:>KHOCTTa~ K05ITO He ca ycrreJIH ,u:a OBJia.n:e5IT qpe3 ynoTpe6aTa Ha ecTeCTBeHH TeXHHKH 1
HJiH ,u:pyr11 BH,U:OBe MeJJ:HKaMeHTH. AKo cTe Ha,u: 50 ro,u:mrn H cTe B3HMaJTH BZ rroBeqe or
,U:Be ro,u:nHH, Tp5I6Ba rreprro,u:HqHo .n:a cu rrpamne rrpo¢1rnaKTHqm1 rrperne,u:rr, BKJII-OqHTeJIHo
H3CJTC,D;BaHe Ha qepHo.n:po6HaTa cpyHKD;H5I.

HHxu6umopu Ha pea6cop6a4uRma Ha cepom01-ama-1--wpenuHerjjpuHa l

HHxn6Hpa:m:rrTe pea6cop6an;H5ITa Ha cepoTomrna-HopemrnecppnHa aHTrr,u:errpecaH- .....,
TH (SNRI) ,u:eHCTBaT KaTO 6JIOKHpaT pea6cop6au1rnTa Ha ,U:Ba Ba)KHH HeBpOTpaHCMH-
Tepa - cepoTOHHHa H HOpemrnecppIIHa. HaH:-urn:poKO .H3IIOJI3BaHirnT Me,U:IIKaMeHT OT T03H
KJiac e Effexor (BeHnacpaKCHH) H HeroBaTa cpopMa c y,u:'hmKeHo ocBo6mr<,u:aBaHe - Effexor
XR. ITpe,u:HMCTBOTO Ha cpopMaTa c y,u:'hmKeHo ocBo6mK,u:anaHe e, qe He e Heo6xo,u:HMO ,u:a
ce B3Hivra TOJIKOBa 1-IeCTO ll MO)l(C .n:a ce IIHe caMO BeJJ:Hb)K Ha ,u:eH.
Effexor e MOIL(eH Me,U:HKaMeHT H MO)l(e ,u:a ce rrpo6Ba,_KOraTO ynoTpe6aTa Ha HHXH6H-
pa:m:11Te pea6cop6an;1rnTa Ha cepoTomrna aHTrr,u:errpecaHTH KaTo Zoloft H Lexapro He ,u:a,IIe
,u:ocTaTb1-IeH pe3ynTaT. Han-qecTo ce H3IIOJI3Ba 3a neqe1-rne Ha ,u:errpec1151 11/HJIH reHepamr-
3HpaHa TpeBmKHOCT, HO MmKe ,u:a ce rrpunara H rrpH TpeBmKHH pa3CTpOHCTBa KaTO rraHHqe-
CKO pa3CTpOHCTBO H o6ceCHBHO-KOMIIYJICHBHO pa3CTpOHCTBO. )];Be H3CJie,U:BaHH5I IIOKa3BaT,
1-1e rrpeBb3XmK,u:a BuSpar B neqeHHeTo Ha reHepaJIH3HpaHaTa TpeBmKHOCT.
ITpn ,n;aBaHeTo Ha Ta3H KHHra 3a rreqaT Ha rra3apa 6e nycHaT HOB SNRI - Cymbalta
(,u:yJToKceTHH). MaKap qe Bepo5ITHO me ce H3ITOJI3Ba rrpH TpeBO)l(HH pa3cTpolicTBa, Me,u:nKa-
MeHTbT e-TBbp,U:e HOB, 3a ,u:a MO)l(e .n:a 6'h,u:e a,n:eKBaTHO rrpeueHeH.
1

TpuZJUKflUllHU aHmuoenpecaHmu l
Tpnu:rrKJIHqHHTe aHTH,n.enpecaHTH BKmoqnaT Tofranil (rrM1rnpaMHH), Pamelor (Hopr-
p11nnrnHH), Norpramin (,n:e3HnpaMHH), Anafranil (KJToM1mpaMHH), Elavil (aMIITpHnTttmrn)
rr Sinequan (,u:oKcernrn), KaKTO H ,n:pyrrr. Te3:a Me,u:nKaMeHTH (oco6eHo HMHrrpaMHHbT) ce
II3IIOJI3BaT nmpoKO 3a neqeHHe Ha rrpHCT'bIIH Ha rramma, He3aBHCIIMO ,u:amI rrpHCTbIIIITe ca
rrp11,u:py~eHrr c aropacpo6H5I HJIII He. TpIID;HKJI:aqHIITe aHTII,u:errpecaHTII II3rJTe)l{,u:a HaMaJ15I-
BaT KaKTO 1-IeCTOTaTa, TaKa H IIHTeH3HBHOCTTa Ha IIaHII1-ICCKHTe peaKD;IIH IlpH MHOfO xopa.
Te ca eqrnKacHII rr 3a HaMamrnaHe Ha ,u:errpecIIJITa, K05ITO qecro C'bII'bTCTBa rraHHL!ecKine
l
pa3cTpoll:cTBa 11 aropacpo6mITa. MaKap ,n:a ce CMJITarne, 1-1e Tofranil e Hali-ecpHKacHH5IT aw
TH,U:errpecaHT 3a Jie1-IeHIIe Ha rraHIIKa, IIO-HOBIITe ,n:aHHH fOBOp5IT, qe BCII1-IKH TpHD;HKJIIIL!HII
aHTH,n.errpecaHTH MoraT ,u:a 6b,n:ar or rron3a B 3aBIICIIMOCT OT HH,U:HBH,u:a. Anafranil e oco-
6eHo ecpnKaCeH 3a JieqeHIIe Ha o6cecHBHO-KOMIIYJICIIBHO pa3CTpOHCTBO.
 't :.t·~.\.-· .
•.

,.: ..
':·,..·•
~K •
, .•..:· -

f'JIABA 17 MEJ(J!KAMEHT03HO JJETJBHlfE HA TPEBOJKHJlTE PA3CTPOI1CTBA 435

B HaIIrn ,[(HH TPHIJ:HKJHFIHHTe aHTH,n:errpecaHTH ce H3ITOJI3BaT rro-Mamw B cpaBHemre

CbC SSRI, 3amoro HMaT rro-HerrpH.HTHH cTpaHnqHn ,n:eiicTmrn. HarrpnMep rrpII H3CJie,n:Ba-
HH.HTa Ha HMHrrpaMHH o6HKHOBeHo OKOJIO e,IJ:Ha Tpera OT xopara CIIIIpaT rrpHeMaHeTO l'v1Y
rr_opa,n:n HeITOHOCIIMHTe CTpaHJiqHJI ,n:eHCTBII5I ( caMO OKOJIO 10 rrpou:eHTa crrnpaT rrpn H3-
I10JI3BaHeTO Ha SSRI). Or ,n:pyra cTpaHa, TPIIU:HKJIHqHHTe aHTH,n:errpecaHTH IIOH.HKOra ca
rro-,n:o6bp H36op OT SSRI 3a H.HKOH xopa, 3amoro rroBeqeTo OT DIX ( ocBeH Anafranil) Mo,n:n-
cPHU:HpaT pa3JIHqn:a pe1~errropHa CHCTervrn B M03bKa (Hopa,n:peneprHq1-mra cncreMa, a He ce-
poTOHHHOBaTa cncTeMa). Cbmo Karo SSRI, rpHU:HKmrqmne an:rn,n:errpecaHTII ce rroHaC.HT
rro-,n:o6pe, Koraro ce 3arroqHe c MHOfO HUCKa ,IJ:03a (HarrpHMep 5 :Mr ,[(HeBHO HMHIIpaMHH) II
IIOCTerreHHO ce ,[(OCTHfHe TeparreBTWIHaTa ,[(03a (rrpII6JIH3HTeJIHO 100 ,[(O 200 Mr ,[(HeBHO ).

Tpnu:n:KnnqHHTe aHTH,IJ:errpecaHTH, cbmo Karo SSRI, He BO,[(.HT ,n:o cpn3n:qecKa 3aBHCH-

MOCT. Te OKa3BaT 6narOTBOpHO Bb3,[(eHCTBHe Bbpxy ,n:errpeornTa, rraHHKaTa ll TpeBO)KHOCT-
Ta, H 6JIOKHpaT rrpHCTbIIHTe Ha rraHIIKa ,UOpH H ,n:a He CTe ,n:errpecn:paHH. TbM Karo HMa
¢opMH 3a lllHpOKO rrpHJIO)KeHIIe, He ca CKbITH.

TpHU:HKJin:qHn:Te aHTH,IJ:errpecaHTH (3a pa3JIHKa or SSRI) o6nKHoBeHo rrpe,n:H3BHKBaT

aHTHXOJIHHeprnqHH CTpaHIFIHH ,n:eHCTBH.51, BKmoqnTeJIHO rrpeCbXBaHe Ha ycrara, 3aMbrJie-
HO 3peHHe, CBeTOBbpTe)K HJIH ,n:e30pHeHrau~rn H II03HU:HOHHa XHIIOTOHH.51 (rrpe,[(H3BHKBama
cBeTOBbpTe:>I<). MmKe ,n:a HMa n Ha,n:,n:aBaHe Ha Terno n ceKcyanHa ,n:HccpyHKU:H5!. Oco6eHo
rrpH HMHIIpaMHHa rpeBO)KHOCTTa MO)Ke ,Ua HapacHe rrpe3 IlbpBHTe ,[(Hll Ha IIpHeMaHeTO.
Ilpn KJIOMHrrpaMHHa ( e¢1IKaceH rrpn o6ceCHBHO-KOMIIYJICIIBHO pa3CTpOHCTBO) crpaHHqHn-
Te ,n:eiicTBH.H Morar ,n:a 61>,n:ar .oco6eHo Herrpn.HTHH.
BbrrpeKH qe re3H cTpaHH'l!HH ,n:eiicrnmr o6HKHOBeHo oTinYM5IBaT cne,n: ce,n:Mnu:a-,n:Be,
rrpn 25 ,n:o 30 rrpou:eHTa or xopara, rrpneMaIIJ:H rpHU:HKJrnqHn aHTH,n:errpecaHTH, Herrpn.HT-
mne ycemaHH5I rrpo,n:bJI)KaBar H cne,n: rrbpBoHa'llaJIHH.H rrepno,n: Ha rrpHBHKBaHe.
L Cb1U:O Karo SSRI, TPHU:IIKJIII'l!HHTe aHTH,IJ:enpecaHTII rp.H6Ba ,n:a ce rrpneMaT rpH ,n:o
qernpn ce,n:MHU:H, 3a ,n:a ,n:a,n:ar reparreBnrqeH pe3ynrar. MaKap ,n:a 6noKHpar rrpIICTbIIHTe
Ha rraHIIKa, Te3H Me,n:nKaMeHTII MO)l{e ,n:a He ca TOJIKOBa eqnmacH~ Karo SSRI II 6eH30,n:rr-
a3errHHOBHTe rpaHKBHJiaHTII 3a HaMaJI.HBaHe Ha rrpe,n:BapIITeJIHaTa rpeBO)l{HOCT OTHOCHO
Bb3MO)l{HOCTTa 3a rrpHCTbTI Ha rraHIIKa HJIII H3rrpaB.HHeTO rrpe,n: cpo6HHHa CHTyaU:H5!. I1 Ha-
L Kpa5I, OKOJIO 30 ,[(0 50 rrpou:eHTa OT xopara HMaT peU:H,[(HBU (3aBpnmaHe Ha rraHHKaTa HJIH
rpeBO)l{HOcrra) cne,n: cmrpaHeTo Ha rpnu:uKJIH'l!HnTe aHTH,IJ:errpecaHTH. IIpou:eHT'hT na pe-
u:n,n:HBHTe o6aqe e MHOfO IIO-HIIC'bK OT T03II rrp:rr CIIHpaHeTo Ha 6eH30,[(IIa3eIIHHHTe.
L
MA0-uHxu6upaU{u aHmuoenpecaHmu

AKo ere H3rrpo6Bann SSRI II U:HKJIH'l!HIITe aHTH,n:errpecaHTH II He ere rrocrnrHaJIH pe-

3YJITaT, JieKap.HT BH MO)l{e ,n:a BII rrpe,n:rrnrue HaM-CTapH.51 KJlaC aHTH,[(errpecaHTH - HHXH6H-
TOpHTe Ha MAO. Nardil (cpeHeJ13HH) e HaH-H3IIOJI3BaHH.HT HHXH6Hrop Ha MAO 3a neqeHne
. Ha rraHHKa, MaKap IIOH.HKora ,IJ:a ce rrpnnara n Parnate (rpaHnnu:nrrpoMHH). BnrrpeKH qe
 . -~. 1..:. ;~·

436 E,[(MbH,[( EOPH J(A CE CIIPABHM C TPEBO)[(HOCTTA J1 c/JOEHHTE

HHXHfonopHTe Ha MAO ca MOilI.HH Me,n:irnaMeHTH, re qecro ca rrocne,n:HH5IT H36op, ThH

Ka To MOraT ,n:a rrpe,n:H3BHKaT cepH03HO H IIOH5IKOra cpaTaJJHO IIOBHlliaBaHe Ha KpbBHOTO Ha-
J15IfaHe B Cbqeram:Ie c 1) xpaHH, KOHTO CbJJ:bp)KaT aMHHOKHCemrnaTa THpaMHH Ka To BHHO,
3penH CHpeHa H H5IKOH Meca H 2) orrpe,n:enemr Me,n:nKaMeHTH, BKmoq1uemm H5IKOH rrpo,n:a-
BaHH 6e3 peu;errra aHanreTHL(H. AKo B3HMare HHXH6nTopH Ha MAO, rp5I6Ba ,n:a 6n,n:eTe rro,n
JJeKapCKH KOHTpon.

Hmm6HropHTe Ha MAO HMaT CHJJeH 6noKHparn: rramrnaTa ecpeKT H rroH5IKora ca ecpn-

KaCHH, Koraro ,n:pyrnTe BHJJ:OBe aHTHnerrpecaHTH ca ce rrpoBannnH. HMa H H5IKOH lI3cne,n-
BaHH5I, KOHTO roBop5IT, qe ca or rron3a 3a neqem:IeTo Ha cou;HanHa cpo6H5I, oco6eHo rene-
panH3IIpana COL(HaJJHa cpo6mi ( cpo6H5I KbM urnpOK Kpnr Me)K,[(yJJnqHQCTHH CHTyaL(IHI lIJlH
KOHTaKTH). Morar ,n:a IIOMOrHaT H rrpH Te)l(Ka ,n:errpecirn, K05ITO He ce Bmrne OT ,n:pyra KJJa-
COBe aHTH,n:errpecaHTII.

CrpaHHqHHTe ,n:eHCTBH5I BKJJI-OqBaT Ha,n,n:aBaHe Ha Terna, XIIIIOTOHH5I (HHCKO KpbBHO Ha-

miraHe ), ceKcyanHa ,n:IIccpyHK1(H5I, rnaBo6onne, yrvwpa H 6e3CbHIIe. Te3H crpaH11q1-rn ,nelicT-
BI:I5I MO)l(e ,n:a ca Hali-I13pa3eHH rrpe3 rperara n qeTBbpTaTa ce,n:MIIL(a or neqenHeTo n cne,n
TOBa o6HKHOBeHo OTCJJa6BaT.
Orpam:IqeHH5ITa B ,n:Herara ca H3KJJI-OqnrenHo BaJKHH. Koraro B3HMaTe HHXH6Inop11
Ha MAO, Tp5I6Ba ,n:a oT65Irnare xpaHHTe c THpaMHH, BKJJIDqHrenHo rroBeqero cHpeHa, ,no- -,
MaIIIHOTO KHceno MJ15IKO, rroBeqero anKoxonHH HamnKH, H5IKOH o6pa6oTeHH Meca H p116u,
qepHI15I ,n:po6, 3peJJHTe 6aHaHH H IDIKOH 3eJ1eHqy1(H. _OTrrycKaHHTe 6e3 peL(eIITa JJeKapcrna
cperuy HaCTHHKa, xarrqeTaTa 3a OTCJ1a6BaHe H H5IKOI:I aHTHXlICTaMHHH Tp5I6Ba ,n:a ce OT- l
forrnaT. He 6HBa ,n:a rrpHeMare n on1ycKaHH c peL(errTa aMcpeTaMHHH, SSRI II 1(HKnw-1mne
aHTH,n:errpecaHTH.

!(py2u aHmuoenpecaHmu

,[(pyrHTe aHTH,n:errpecaHTH, KOHTO IIOH5IKOra ce II3IIOJ13BaT rrpH TpeBO)KHH pa3CTpoi1-

CTBa, ca Remeron (MHpTa3annH), Wellbutrin (6yrrpomroH), Serzone (Hecpa30,n:oH) H Desyrel
(Tpa3a;:i:oH). Remeron e KnacncpHL(HpaH Karo Hopa,n:peHeprHqeH/crreL(ncpnqeH ceporoHeprn-
qeH aHTH,n:errpecaHT (NaSSA) H, cnmo KaTo Effexor nMa ,n:BOHHO ,n:eiicTBHe, yBeJJH"lrnBai1KH
HHBaTa Ha HopeIIHHecppHHa H cepOTOHHHa B CHHarrca. Remeron e CHJ1HO ce,n:Hpam B HHCKH
.J
,n:o3H H MO)Ke ,n:a ce H3IIOJI3Ba Karo cnHOTBOpHo. BnB BHCOKH ,n:o3H e ecpHKaceH aHTH,n;errpe-
caHT H MO)Ke ,n:a ce H3IIOJI3Ba rrpH HerroHOCHMOCT- Kbi\ f Effexor. IIcnxnaTpHTe rroH5IKora ro
mrroJI3BaT B cnqera:iure c SSRI Karo Paxil HJJH Celexa, 3a ,n:a 3acHJI5IT aHTHTpeB-O)KHOCTHO-
1
To H/HJIH aHTH,n:errpecaHTHO ;:i:eiicTBHe Ha SSRI - cTpaTerm1, HapeqeHa ay2MeHma4uR.
Wellbutrin rroHRKora rroMara rrpH nerrpecHR, Ho TPY~Ho ce rroHac5I OT xopaTa c Tpe-
BOJKHH pa3CTpOllCTBa, Tbll KaTO CTpaHHqHHTe MY neilCTBH5I B-KJIIDqBaT TpeBO)KHOCT II 6e3-
CbHHe. IloJJo)KHTeJIHOTo e, qe Wellbutrin e e,n;HHCTBeHH5IT no-HOB aHTH,n:errpecaHT, KOliTO
H5IMa ceKCYaJIHH CTpamiqm:1 neiiCTBH5I.

l
 f.1Al3A 17 MEJ{HKAMEHTOJHO fIEqEHHE HA TPEBOJKHHTE PA3CTPOJICTBA 437

Serzone ce H3IIOJI3Barne rnnpoKo rrpe3 90-Te ro,I(HHH KaTo neKapcrno cpern;y ,[(errpecmI
n TpeBO)f(HOCT, HO Hanocne,[(oK- H3IIa,[(Ha B HCMHJIOCT rropamr ,[(OKJia,[(H 3a YBPC)I(,I.(amrn: Ha
qepHH.51 ,[(po6 H qepHO,[(po6Ha HC,[(OCTaTblfHOCT, CBbp3amr c yrroTpe6aTa My. Tpa3a,U:OH'hT
e IIO-CTap XeTep011)1KJIHl.feH aHTH,[(errpecaHT, KOHTO ce H3IIOJI3Ba OT HalfaJIOTO Ha 80-Te ro-
L
,UIIHH. MaKap ,[(a He ce rrpe,n:rrHcBa qecTo 3a TpeBO)KHOCT, TOH e ecpnKacHo CoHOTBOpHo 3a
MHoro xopa. Ilpe,n:HMCTBOTO MY e, qe He BO,[(H ,[(O rrpncTpacnrnaHe, KaTo Restoril H Ambien,
II rrpII H5IKOH xopa HMa no-,n:o6po ,[(CHCTBHC OT ecTecrnerurre ce,n:aTHBH KaTO MeJiaTOHIIHa
II TpirnTo¢aHa. CTpaHHl.fHIITe MY ,n:e:H:cTBH5I ca no,n:o6HII Ha Te3H rrpu TpIII(HKJIIIl.fHHTe aH-
TII,[( errp ecaHTII.
L

Eema-6JZoKepu
L
Borrperm qe IIMa H5IKOJIKO pa3JIHlfHH 6eTa-a,[(peHeprIIlfHH 6noKnparn;n neKapcTBa (Ha-
pnt:IaHH 6ema-6JZOJ(epu), ,[(BeTe Hali-urnpoKO H3IIOJI3BaHH rrpH TpCBQ)KHHTe pa3CTpOHCTBa
L
ca Inderal (rrporraHonon) II Tenormin (aTeHonon). Te3II MewmaMeHTH ca OT rron3a rrpII
TpeBO)KHH C'bCT05IHH5I c II3pa3emr TCJICCHH CHMIITOMH, oco6eHO Copl.(e6ueHe (ycKopeH HJIH
HepHTMIP-ICH rrync) H IIOTeHe. EeTa-6noKepHTe ca ,[(OCTa e¢nKacmr B 6JIOKHpaHeTO Ha Te3II
rrepH¢epHH rrpo5IBH Ha TpeBO)f(HOCTTa, HO He ca TOJIKOBa e¢IIKaCHH 3a HaMaJ15IBaHeTO Ha BD-
TpCIIII-IOTO l.fYBCTBO 3a TpeBmKHOCT, orrocpe,[(eHO OT 1.(eHTpanHaTa HepBHa CHCTCMa. Inderal
L mm Tenormin Morar ,[(a ce H3IIOJ13BaT B Col.feTamre c 6eH30,[(Ha3errHHOB TpaHKBHJiaHT
Ka To Xanax 3a nel.feHIIeTo Ha rraHHt:IecKH pa3cTpo:H:crna, KoraTo copl.(eforeHeTo e H3pa3eHo.
-Ca:\rn rro ce6e en 6eTa-6noKep1ue qecTo ce rrpe,[(rrHcBaT B e,n:HoKpaTHa ,[(03a (HarrpHMep
20 n:o 40 Mr Inderal) 3a o6neKiiaBaHe Ha TCJICCHHTe CIL\fllTOMH Ha TpCBQ)KHOCTTa (ycKopeH
II)'JlC, rperrepeHe nnn 3aqepB5IBaHe) rrpe,JJJ1 pernnTenHa cIIryal.(II5I KaTo roBopeHe rrpe.I( rry6-
JIIIKa, HHTepmo 3a pa6oTa, JJ:op)f(aBHH H3IIHTH unII :My3IIKaneH pel.(HTan. EeTa-6noKep1ne
ce II3TIOJI3BaT qecTo H 3a neqemre Ha rrponarrc Ha MHTpanHaTa Knarra - .I(o6poKat.recrBeHa
Cbp,[(et.rna apHTMII.51, K05ITO IIOH51KOra CoIIpOBQ)K.I(a rramrc-IeCKHTe.pa3CTpOHCTBa.
L
BorrpeKII qe Te3H MeJJ:IIKaMeHTH ca OTHOCIITeJIHO 6e30IIaCHII, Te MOraT ,[(a IIMaT CTpa-
HIIqHu .I(CHCTBH5I Ka To rrpeKOMepHO IIOHmKaBaHe 'Ha KpbBHOTO HaJ15IraHe (BO,[(CI.IJ;O ,[(O CBCTO-
BnpTe)f( HJIII 3aMaHBaHe), yMopa H C'bHJIIIBOCT. IlpII H5IKOH xopa rrpe,[(II3BIIKBaT II ,[(errpeCII.51.
3a pa3JIHKa OT TpaHKBIIJiaHTHTe, Te3H MCJJ:HKaMeHTII He BO.I(5IT ,[(O cpH3ll'LICCKO rrpncTpaCT.51-
BaHe. Bee rraK, aKo rn B3HMaTe OT H3BeCTHO BpeMe, 3a rrpeµrroLinTaHe e ,[(a HaMaJIIITe ,n:o-
3aTa IIOCTeIIeHHO, 3a ,Qa H36erHeTe pHKOllieTHII IIOBIIllleHII.51 Ha KpbBHOTO HaJ15IraHe. EeTa-
6noKepnTe He ce rrperropoLIBaT Ha xopa c acTMa IIJIH ,npyrn pecrrupaTopHH 3a6on5IBaHII5I,
KOIITO rrpe,n:H3BIIKBaT xpnrrTeHe, KaKTO II Ha JJ:Ha6eTIII(UTe.

BuSpar
BuSpar (6ycnIIpoH) ce H3IIOJI3Ba OT oKono 20 ro,[(HmI. YcTaHoBeHo e, qe .I(elicTBa 3a Ha-
Ma.n5IBaHe Ha reHepaJIH3IIpaHaTa TpeBO)KHOCT, HO He e ecpIIKaCeH 3a HaMaJ15IBaHe qecTOTaTa
HJIII IIHTeH3IIBHOCTTa Ha rrpIIcTDnnre Ha rramIKa. lliKorr H3CJie,[(BaHII5I roBop5IT, qe BuSpar
MOn\e .I(a e OT IIOJI3a 3a Jiel.feHHCTO Ha COI(HaJIHa cpo6H5I, KaKTO II 3a 3aCIIJ1BaHe .I(eHCTBHeTO
Ha SSRI, II3IIOJI3BaHII 3a nel.feHHeTo Ha 06cecnBHO-K01'.mync1rnHo pa3cTpolicTBO. lliKOH
JieKapu ro rrpeJJ:II0'1HTaT npe,n: Xanax (II ,n:pynue 6eH3o,n:na3errIIHH) 3a neLieHHeTo Ha reHe-
438 E,lJ}vfbH,[( EOPH ,l[A CE CIJPABHM C TPEBOJKHOCTTA H <POEHHTE

pamI3HpaHa TpeBQ)KHOCT, 3ar.u:0To IIO-p5I,D,KO npe,D,H3BHI<Ba CbHJIHBOCT H He BO.D:H ,IJ,O IIpH-

CTpaCT5IBaHe. Cbr.u:ecTByBa MaJibK pHCK ,n,a pa3BHeTe cJ;rn:311qecKa 3aBHCHMOCT OT BuSpar
HJIH .n:a HMaTe Hy)K,n,a OT JJ:'bJJbr nepno,n, 3a rrocTeneHHOTO MY cmrpaHe. Ho H3CJie,n:BamrnTa
rrpe3 rrocJie,n:HHTe ro,n:HHII He ca ycTaHOBIIJJH BuSpar .n:a e rro-ecpHKaceH OT SSRI 3a JieqeHH-
eTo Ha reHepamI3HpaHa TpeBO)KHOCT.
06nqai1.HaTa Hal.raJIHa ,n,03a 3a BuSpar e 5 Mr ,n,Ba HJIH TpH IIbTH ,n,HeBHO. Heo6xo,n,HMH ca
,n:Be HJIH Tpll CC,IJ,MHIJ;H, 3a .ua ce rrp05IBH Il'bJ1HOTO TeparreBTHqHo ,n,eiICTBHe rrpH TpeBQ)KHOCT.
lliKOll xopa c reHepaJ1H3HpaHa TpeBO)KHOCT ce BJIH5I5IT .n:o6pe OT BuSpar, a npH ,n:pyrH IIMa
CTpaHnqmI .n:eiiCTBirn (JieTapfH5I, ra,n,eHe, CBeTOB'bpTe)K HJIH rrapa,D,OKCaJIHa TpeBQ)I<HOCT).

f{pyzu MeOUKaMeHlnU, U31ZOJZ38QHU 3a Jleite11ue Ila mpeBO:JICHOCm

KoraTo aHTH,n,errpecaHTHTe H/mrn BZ TpaHKBirnaHTHTe ca HeeqrnKacHH HJIH He HanbnHo

eqrnKaCHH rrpH JieqeHHCTO Ha naHWieCKO pa3CTpOHCTBO, ITCHXHaTpHTe MO)Ke .n:a OITHTaT ,n,py-
fll JieKapcTBa KaTo Depakote (Bam1poeBa KHCeJIHHa), Neurontin (ra6arreHTHH) HJIH Gabitril
(THara6nH). BbrrpeKH qe Te3H Me,n,nKaMeHTH qecTo ce H3ITOJI3BaT 3a JieqeHHe Ha rrpnrra,IJ,'b[(H
HJIH 6nrroJI5IpHo pa3cTpoiicrno, Te ,UelicrnaT u np11 TpeBmKHOCT. CMJITa ce, qe ,n:eiicTBaT KaTo
rroBmuaBaT HHBaTa HJIH aKTHBHocna Ha HeBpoTpaHCMHTepa GABA B M03bKa (Tnara6HH'bT
Bcbr.u:HocT e ceneKTHBeH IIHXH6HTOp Ha pea6cop6au;H5ITa Ha GABA). H5IKOJIKO MOH KJIHeHTH
ca HMaJIH IIOJI3a OT e,n,HHH5I HJIH .upyrH5I Me,IJ,HKaMeHT - CaMOCT05ITeJIHO HJIH B Cbl{eTamre
CbC SSRI aHTH,n,errpecaHT. EqrnKacmue ,n:o3u 3a Depakote ca OT 700 ,n,o 1500 Mr ,n:HeBHO, 3a
N eurontin - 900 ,no 1800 Mr ,aHeBHO, ·a 3a Gabitril - 4 ,n,o 10 Mr ,n:HeBHO.
Ilpe,n:IIMCTBOTO Ha Te3H Me,aIIKaMeHTH e, qe ,aeiiCTBaT 6bp30, He BO.LJ:5IT .n:o rrpIICTpacrn-
BaHe H He ca CB'bp3aHH C'bC ceKcyanmI CTpaHHl{HH ,n,eHCTBH5I. MHoro xopa HMaT IICTHHCKa
ITOJI3a OT T5IX. He,aocTaT'bK'bT e, qe Neurontin H Gabitril rrpe,n:H3BHKBaT yMopa II JieTaprm1
l
IIpII IDIKOII xopa. AKO He CTe ce IIOBJ1H5IJ1H ,n,o6pe OT aHTII,n:errpecaHTHTe H HCKaTe ,aa H3- I

6erHeTe rrpo6JieMHTe c npHCTpacrnBaHeTO rrpH 6eH30,D,Ha3eITHHHTe, CTpyBa CH .n:a OIIHTaTe J

Te3H Me,n:HKaMeHTH.

lt\136opbT Aa lt13non3BaTe MeAHKaMeHTMt:

KaKBO Aa B3eMeTe npeABM1A

PeIIIeHIIeTo ,aa BKJIIOqnre Me,IJ.nKaMeHT03HOTO JieqeHHe B ycmrnJITa CH 3a Bb3CTaHOB51-

BaHe OT TpeBO)KHOCTTa H3HCKBa ,II.a B3eMeTe IIO,IJ, BHHMaHHe pe,n:Hu;a Her.u:a; IIpe,n:H BCW·IKO
Tp5I6Ba .n:a B3eMeTe TOBa pernemie 3ae,n,Ho c JieKap5I CH. ,[(oKTOpbT, 3a rrpe,n:rroqHTaHe rrcu-
xHaTbp, Tp5I6Ba ,n,a 6b,IJ.e HH<pOpMnpaH H OIIHTCH B JieqeHHCTO Ha TpeBQ)KHH pa3CTpolicTBa
H .n:a pa6oTH B C'bTPY.D:HHqecTBO c Bae, a He aBTOpHTapHo. BTopo, perneHHeTo BH 3aBHCll
OT pe,n:Hu;a llH,[(HBH.[(yaJIHH cpaKTOpH,_.BKJIIOqHTeJ1HO 1) cepII03HOCTTa Ha rrpo6JieMa BH c
TpeBO)KHOCTTa, 2) JIHqHOTO Bil BmK,aaHe H OTHOIIIeHHe KbM Me,IJ,HKaMeHT03HOTO JieqeHHe II
3) TbprremieTO BH, KOeTO MO)Ke .n:a 6b,n,e ~0,[(JIO)KeHO Ha H3ITHTamie, aKO Tp5I6Ba .ua .rr3rrpo6-
BaTe H5IKOJIKO JieKapCTBa, 3a ,aa OTKpIIeTe I10,[(XOJJ:5Ir.u:OTO 3a Bae.
BHHMaBaH'fe c rrpII6bp3aHHTe perneHH5I H o6o6r.u:emrn, KoraTo o6MHCJI5ITe Me,UIIKaMeH-
l
T03HOTO neqeH.rre. Cne,n,HIITe ,n,BaHa,n,eceT cxeMH HJIIOCTpHpaT CJIO)KHH5I Kpbr OT c1uyaunn,
L

rJIAnA 17 MEJJ.HKAA1EHT03HO JJEqEHHE HA TPEBOJKHHTE PA3CTPOIJCTBA 439

KOHTO MOraT .n:a HaKapaT -qoBeK .n:a perrrn: .n:a rrpe.n:rrpHeMe mm .n:a He rrpe.n:rrpHeMe Me.[(HKa-
MeHT03HO neqei-rne.
1. IIpeToBapeH JieKap HMa MHO)KCCTBO 3a,rrbn)KeHH5I B pa6orara, y .n:oMa H B o6:w:-
Hocrra. Toll: OT,Uemr BpeMe ,na Me,nHTHpa, .n:a ce 3aHHMaBa c .n::>rwnrnr, .n:a IBpa35IBa
qyBCTBaTa CH H ,na pa60TH B'.bpxy B'.bTpelllHH5I CH MOHOJ10r, HO rraK HMa OManmvro:w:a-
Ba:W:H rrpHCT'.bIIH Ha rraHHKa. Toli ycraHOB5IBa, -qe SSRI aHTH,ri:errpecaHTH MY rroMarar
,na CITH rro-.n:o6pe H .n:a H3II'.bJIH5IBa BCeKH,IJ;HeBHHTe CH . OTfOBOpHOCTH, H3rIUTBaHKH
IIO-MaJ1KO TpeBO/KHOCT!

2. MaliKa, K05iTo e· 3aTBopeHa BK'.h:W:H ,IJ;'.hJiro BpeMe rropa,nH aropacpo6m1, HMa rpy,ri:-
HOCTH enc 3arro-qBaHeTo Ha reparrH5I -qpe3 ,nocer. T5I ycTaHOB5IBa, qe rrpHeMaHeTo Ha
SSRI li rroMara ,ri:a rrocTaBH Ha-qanoro~ Cne,n e,nHa ro,nHHa reparrH5I qpe3 .n:ocer, T5I e
.[(OCTaT'.bl{HO yBepeHa, 3a ,na rrpO.[('.bJI)KH 6e3 Me,IJ;HKaMeHTHTe.

3. CeKperapKa, K05ITO OT e,nHa roJJ:HHa B3HMa Me,nHKaMeHTH 3a rpeBO:>KHOCT n JJ:e-

rrpecm1, OTKp1rna, -qe e 6peMeHHa . T5I crrnpa JieKapcTBOTO n rroHac5I 3acHmrnnre ce
CUMITTOMH B rrpO,U'.bJDKemre Ha ,neBeT Meceu:a, 3a ,na pOJJ:H 3.[(paBO 6e6e.

4. Mn:>K, KOHTO ce pa3Be)K,n:a, rronyqaBa nmpapKT, rrocJieJJ:BaH or rpeBo:>rrnocT n .n:errpe-

L
CH5I. BorrpeKH -qe JJ:O T03H MoMeHT e forn rrpo'TnB rrpneMaHeTo Ha Me.n:nKaMeHTH, TOH
pernaBa ,n:a B3HMa 6eH30JJ:Ha3errHHH, 3a ,n:a ce crrpaBH c Ta3n Te)KKa Kpn3a.

5. }KeHa, K05ITO ToKy-mo e rronyqHna rrommrerrne, CB'.bp3aHo c rroBeqe oTroBopHocrn,

HayqaBa, -qe Mall:Ka li e rroqnHaJia. T5I H36Hpa ,n:a rrpHeMa ne.i<apcTBa H5IKOJ1KO Mece-
u:a, 3a .n:a ce crrpaBH C'.hc cTpecoBaTa CHTyaU:H5I.
L
6. XHporrpaKTIJK, KoiiTo BO,nH KypcoBe no 3,npaBoCJIOBHO xpaHeHe H e TBnp,n rrpHBbp-
)Kem1K Ha anTepHaTHBHOTO Jiel{eHHe, CTpa,Ua OT o6ceCHBHO-KOMIIYJ1CHBHO pa3CTpoH:-
CTBO. Toil OTKp1rna, qe Tp5I6Ba ,na B3HMa SSRI aHTn,n:errpecaHT, 3a .n:a ce crrpaB5I c
pa6oraTa CH.

L 7. CTy.n:eHTKa, K05ITO pemaBa ,n:a 3arro-qHe o6yqeHHe 3a JIHU:eH3HpaH aKyrryHKTypncT,

H3IIHTBa CHJ1HO JKeJiaHHe, B'.bIIpeKH IIpHCT'.bIII1Te CH Ha rraHHKa, .n:a H3IIOJ13Ba caMO
ecTeCTBeHH MeTOJJ:H (KaTO 6HJ1KH, ,IJ;HeTa, Tali lfH H Me.[(HTaU:H5I), 3a .n:a ce crrpaBH c
TpeBO:>KHOCTTa CH. T5I pernaBa ,na He B3HMa JieKapcTBa.

8. Mn:>K, KOHTO OT rreT ro,nHHH B3liMa pa3JIHlfHH SSRI aHTH.n:errpecaHTH 3apa,ri:H naHH-
L -qecKo pa3cTpoH:cTBo, HCKa ,n:a BH,nH KaK me ce crrpaB5I 6e3 Me.D:HKaMeHTHTe. Toll: rH
CIIHpa KaTO HaMaJI5IBa ,U03aTa B rrpO.[('.bJI)KeHHe Ha .[(Ba Meceu:a H ce lfYBCTBa ,n:o6pe.

9. )l{eHa, K05ITO oT,naBHa rrHe 6eII30,nHa3errHHH, ycema, qe Te 5I ,I.(errpecnpaT H pernaBa,

L
-qe rrpe,n:IIOlfHTa ,Ua IIOHece H3BCCTHa TpeBO)KHOCT H CMOU:HOHaJ1HOCT, OTKOJ1KOTO ,I.(a
ce l{YBCTBa rrpeTp'.brrHaJia HJ1H JIHllieHa OT eHeprH5I.

10. · IIacTop c rraHHlfecKo pa3cTpoH:cTBO He e B C'.bCT05IHHe ,n:a rroHaC5I aHTH,nerrpecaHTH-

Te. Tali ycTaHOBJIBa, qe cpyHKU:HOHHpa Hali-,n:o6pe KaTo B3HMa HHCKH ,I.(03H TpaHKBH-
JiaHT BCeKH ,I.(CH IIpO.[('.bJDKHTCJIHO BpeMe.
L
11. )l{eHa, K05ITO rrpHHa,UJie)KH K'.bM penHrH03Ha rpyrra, _IIpOIIOB5I,I.(Ba:w:a, qe MOJ1HTBaTa
H rrpamrnHH5IT HalfHH Ha )KHBOT ca oTrOBOp'.hT 3a )KHTelicKHTe rpy.n:HOCTH, TBop.n:o
B5IpBa, qe Me,nHKaMeHTHTe ca HeHy:>rrnH 3a B'.b3CTaHOB5IBaHeTo li. T5I pernaBa ,I.(a He
IIHe neKapCTBa 3a IIpHCT'.bIIHTe CH Ha rraHHKa .
 440 E,D:MbHJJ: EOPH f{A CE CllPABJ1A1 C TPEBOJKHOCTTA H rPOEHHTE

12. Bn3CTaHoBsrBaw: ce anKoxomIK, KOHTO OT ,UBe ro,UHHH He rrn:e, 3arrolrna ;:i:a B 311 ~ 1 a
Xanax, 3a ;:i:a ce crrpaBH c TpeBO)KHOCTTa cH. Cne,JJ; ,JJ;Ba Meceu:a TOH 3arroqBa .na
yBeJnrqaBa ;:i:o3aTa CH. KaKTO neKap5IT, TaKa H rrpH5ITemne MY OT 12-CTbITKOBara
rrporpaMa ro CbBeTBaT ;:i:a crrpe neKapcTBOTO. 3a ;:i:a crra3H o6ew:aHHeTo cu ;:i:a )KHBee
· 6e3 3aBHCHMOCTH, TOH ro rrpaBH.

Bee e,JJ;HO ,JJ;anrr o6MHCJI5ITe 3arroqBaHeTo HJIH crr11paHeTo Ha Me,UnKaMeHT03Ho neqemre,

,JJ;BaTa HaH-Ba)KHff cpaKTOpa, KOHTO Tp516Ba ;:i:a B3eMeTe rrpe,D;BH).J; 3a pewemreTO CH ca Jll/l{-
flUme eu 4e1-LHocmu H cepuo11-wcmma Ha cacmoRHuemo eu. Pa3rJie)KJJ;aMe rH rro-.uony.

Huzmu BU:JICOaJ-LUfl

KaKBH ca JIIfqHHTe BH BH)KJJ;aHH5I OTHOCHO yrroTpe6aTa Ha Me,UHKaMeHTH? 0TBOpem1

JIH CTe 3a H,D;e5ITa ;:i:a H3IIOJI3BaTe Me,lJJIKaMeHT03HOTO neqeHHe KaTO qacT OT Bb3CTaHo-
BHTeJIHaTa CH rrporpaMa HJIH TBbp,n:o )KeJiaeTe ,n:a ce rrpH,D;bp)KaTe caMO KbM ecTeCTBeHII
MeTO,JJ;H? ~OpH CHMITTOMHTe BH ,JJ;a HaJiaraT rrpHeMaHeTO Ha Me,JJ;HKaMeHTH H JieKapSIT .ua
HaCT05IBa ,JJ;a ro HarrpaBHTe, perneHHeTO B KpaHHa CMeTKa e Barne. AKO CTe rrpirnbp)KeHHK
Ha ecTeCTBeHOTO JieqeHHe 6e3 IIOMOLQTa Ha JieKapCTBa, TOBa e HaITbJIHO JierHTHMHa Bb3- 1
MO)KHOCT. MHoro xopa ycmrnaT ,JJ;a ce Bb3CTaHOB5IT oT TpenmKHH pa3cTpoH:crna caMo c
ecTeCTBCHII MeTO)J;H, aKo rrpa:KnmyBaT ecTeCTBeHHTe IIO)J;XO,IJ:H, oqepTamI B Ta3H KHHra,
c )J;OCTaTbl.IHa MOTHBa1.(H5I, ITOCT05IHCTBO II rrpHJie)KaHrre. B ,n:pyraTa KpaHHOCT ca OHe3H,
KOHTO H5IMaT ,JJ;OCTaTbqHo HHTepec mm MOTHBa1.(H5I, 3a ,JJ;a BJimKaT ycrrJIH5I H Bperv1e 3a BCe-
KH,JJ;HeBHOTO rrpaKTHKyBaHe Ha peJiaKcaum1, crropT, ,n:eceHCH6HJIH3a1.(H5I II KOfHHTHBHH Yl\Ie-
mrn. Te TbpC5IT He3a6aBHO o6neKl.IaBaHe Ha CHMITTOMHTe qpe3 rrprre.MaHeTO Ha JieKapcrna.
B MHoro cnyqau TOBa cnw:o e rrprrnoJKHM 1n6op. HrrKo:li H5IMa rrpaBo ,JJ;a Cb,D;H qoBeKa, Y:e
TbpCH o6neKqeHne Ha TpeBO)KHOCTTa CH qpe3 MC,UHKaMeHTH. Te HaHCTHHa ca OT fOJ15IMa l
IIOJI3a 3a MHOfO xopa.
KoraTo B3rrMaTe pewemreTo 3a TOBa ,JJ;anrr ,JJ;a pa3qHTaTe Ha Me,JJ;HKaMeHTH e BaJirno
,Ua pa3rronaraTe c 1.(5IJiaTa Heo9xo,zurMa rrHcpop:Mau;rrR, 3a ,JJ;a HarrpaBrrTe Hai1-1rncpop-
MHpaHrr5I II rrpocBeTeH H36op. ToBa pernemre He 6HBa ,JJ;a rroqrrBa e,JJ;rrHCTBeHo Bnpxy
HMrrynca - HarrpnMep, )KeJiaHHeTO .ua B3eMeTe BHCOKa ,U03a Me,UHKaMeHT, 3a ,Ua eJIHMil- l
HHpaTe CHMIITOMHTe Ha TpeBO)KHOCTTa Bb3MQ)KHO HaH-6bp30. ToH: He 6rrBa ,JJ;a rroqrrBa Ji
BbpXy CTpaxa IIJIH OT65IrBaHeTO Ha Me,lJJIKaMeHT03HO JieqeHHe, 3aW:OTO HMaTe cpo6H5I Kb~l
Hero. l(enTa Ha HacT05IW:aTa rnaBa e .rr.a Brr ,Ua,n;e Bb3MO)KHO Hai1-6oraTa HHcpopMa1.(H5I, 3a
,Ua B3eMeTe OIITHMaJIHOTo perneHIIe 3a ce6e err.
l
Cepuo3Hocmma J-La cacmoRJ-Luemo BU

OcBeH nnqHrrTe u;eHHOCTH, JJ;pyroTo Hew:o, KoeTo Tp5I6Ba ,JJ;a -B3eMeTe rro,JJ; BHrrMamre l
OTHOCHO Me,[(IIKaMeHT03HOTO Jieqemre, e Te)KeCTTa Ha CHMIITOMHTe Bil. Ilo rrpaBHJIO KOJI-
KOTO rro-cepII03eH e rrpo6neMbT BH, TOJ1KOB(! IIO-fOJI5IMa e Bep05ITHOCTTa ,JJ;a HMaTe rroma
OT Me,UrrKaMeHT03HOTO neqeHHe. Cepno3HOCTTa MO)Ke ,JJ;a ce ,D;ecp1rnrrpa no .[(Ba Ha l.nrna:
l
crroco6HOCTTa BH .ri:a cpyHK1.(HOHHpaTe H HHBOTO Ha CTpeca Bil. il3IIOJ13BaHTe cne,UHHTe Bb-
rrpocrr, 3a .ri:a rrpeu:eHrrTe Te)KeCTTa Ha C'bCT05IHHeTo err.
 rJIABA 17 ME/(HKAMEHTOJHO JIECJEHHE HA TPEBOJKHI1TE PAJCTPOHCTBA 441

IlnpBO, rrpo6JieM'bT c TpeBO:>KHOCTTa CII'bBa JUI rrpeKOMepHO crroco6HOCTTa BH ,n:a cpyHK-

U:HOHHpaTe BbB BCeKHJJ:HeBHIHI :>KHBOT? Tpy,n:HO JIU BH e ,n:a pa60THTe HJIH H3o6w:o He ere B
C'bCT05IHHe ,n:a pa6onITe? TpeBmrrnocTTa rro,n:Korrana JIU cnoco6Hocrra BH ,n:a oTrne)K,n:aTe
;::i:eu:aTa CH HJIH ,n:a 6'h,n:eTe OT3I1BqliBH K'bM rrapTHbOpa cu? Tpy,n:HO JIH BH e ,n:a C'b6epeTe
MHCJ1HTe CH, 3a ,n:a H3I1bJ1HHTe eneMeHTapHH 3a,n:aqH KaTO fOTBeHeTO HJIH rrnaw:aHeTO Ha
CMCTKHTe?
BTopo, TpeBO:>KHOCTTa rrpnqnmrna JIH BH 3HalrnTeJieH CTpec - JJ:OTaM, qe ,n:a HMa ,n:Ba
HJ1H rroneqe qaca BCeKH ,n:eH, B KOHTO H3I1HTBaTe CUJteH CJUCKOAtifjopm? Tpy,n:Ho JIH BH e ,n:a
H3KapaTe ,n:em1? C y)Kac JIH Ce Cn6y)K,JJ:aTe? AKO OTfOBOpbT Ha KOLtmO U Oa 6u.1W OT Te3H
L
BnrrpocH e ,,,n:a", ,n:o6pe e ,n:a ofa.1ucnHTe Me,p:HKaMeHT03HO neqemre.
JJ:pyr cpaKTOp e ,n:errpecm1ra. B oKono 50 rrpoueHra or cnyqanre rpeBO)KHHTe pa3crpoli-
CTBa ca cnrrpono,n:eHH OT 3HalrnrenHa ,n:errpec1rn. ToBa e oco6eHo ofoiqaifHo rrpH rraHHqecKo
pa3CTpOHCTBO, aropacpo6H5I, o6ceCHBHO-KOMI1YJICHBHO pa3CTpOHCTBO H I10CTTpaBMaTHqHo
CTpeCOBO pa3CTpOHCTBO. IIpe3 rrocne,n:mITe fOJJ:HHH ce o6pbrua BHIIMaHHe II Ha e,n:HH CHH,[(-
poM - cMeceHa rpeBO:>KHOCT H ,n:errpecmr. KpHTepn:ure 3a ,n:errpecII5I ca JIHrrca Ha er-reprmr,
rrocT05IHHO JIOIIIO HacrpoeI-rne irn:u arranrn, 3ary6a Ha a:rrenIT, HapyrneHH5I B C'bH5I, Lrecra
caMOKpHniqHOCT, rrpo6neMH c KOHLI;eHTpaUJf.$lTa H IIOH5IKOra MHCJIH 3a caMoy6HHCTBO. AKO
cTe ,n:errpecHpami, aHTH,n:errpecaHTIITe rue BII 6'h,n:ar oco6eHo none3HH, 3aw:oro B'b3CTaHo-
B5IBaT MOTHBaUII5ITa II eHepnrnTa, Heo6xo,n:IIMII, 3a ,n:a rrpaKTHKyBaTe yMeHH5ITa, 3aCT'bIIeHH
B HaCT05Iruani KHHra KaTO KopeI\fHO JJ:IIIIIaHe, penaKcau:irn, crropT, KOfHIITIIBHO pecTpyKTy-
pHpaHe II I10CTerreHeH ,n:ocer. AKO ca BII MHHaBaJIII MIICJIII 3a ca1\f0y6IIHCTBO, ne1<ap5IT HaH-
Bep05ITHO rue BH rrperropnqa MC)J,HKaMeHT03HO neqeHIIe.
B ,[(OI1'bJ1HeHHe K'bM Te)KeCTTa Ha CIIMIITOMIITe, xpo!iUll!WCmma - OTKOra HMaTe rrpo-
6neMa - e ,n:pyr Ba)KeH cpaKrop, Koilro Tp5I6Ba ,n:a ce B3eMe rrpe,n:nn,n:. AKo TpenmKHOCTTa BH
e OTCKopo H ce e I105IBIIJia B pe3yJITaT Ha CTpecIIparruI o6cT05ITeJICTBa, T5I MO)Ke ,n:a OTIIIy-
MH, cne;::i: KaTO ycBOHTe TeXHIIKH 3a OBJiaJJ:5IBaHe Ha crpeca II rrpeO)J,OJieere rrpe,n:H3BHKBaruH5I
CTpec rrpo6neM. OT ,n:pyra CTpaHa, aKO TpeBO:>KHOCTTa rrpOJJ:'bJI:>KaBa IIOBeqe OT ro,n:HHa - H
oco6eHO aKO CTe rrpo6BaJ1H KOfHIITIIBHa IIOBe,n:eHqecKa TepanH>I II orue He CTe ITOCTHfl-IaJ1H
)KeJJaHH5I pe3ynTaT - Me,n:HKaMeHT03HOTO neqeI-iHe I\fO)Ke )J.a noMorHe. HaKpamKo, KOJZKO-
mo no-me:JICKO ujuJZu npoooJZ:J1Cume1mo e cacmoJmuemo 8U, mo.1ZK08a no-201utMa e eepo-
RmHocmma Oa CC n08.!lUReme 006pe om MCCJUKaMeHm03HO .!lCl./CHUC.

3a BCeKH, KOHTO o6MHCJI5l ,n:a npo6na HJ1H neqe nne OTrrycKaHII c peu:enTa Me,JJ:IIKaMeH-
TH, Ba)KHH5IT Bnrrpoc e KOJIKO JJ:bJifO ,n:a fH B3IIMa. 3a C'b:>Kanemie H>IMa rrpocT OTfOBOp.
IlpO,[('bJ1)KHTeJ1HOCTTa Ha npHeMaHeTO 3aBHCH OT IIOHe cne,n:HHTe TpII cpaKTOpa:

o KaKo~ euo e MeouKaMeHmam (HanpHMcp rpaHKBHJiaHT HJIII aHTH,n:errpecaHT)

" KaKoB euo e mpeeo:J1CHomo pa3cmpoifrmeo (HarrpIIMep naHIIKa, cou:HanHa cpo6H5l,

o6cecHBHO-KOMITYJICHBHO pa3CTpOHCTBO)

(f) Momueal{URma u peULUMocmma BU ()a U3nO.!l3Bame ecmecm8CHU nooxoou (rrpo-

rpaMaTa OT HeMe,IJ:_HKaMeHT03HII 110,IJ:XOJJ:H MO:>Ke .n.a BII IIOMOrHe ,n:a crrpeTe neKap-
CTBOTO HJ1H ,n:a HaMaJJHTe JJ:03aTa)
442 E,[(M'bH,[( EOPH JI.A CE CllPABJ1M C TPEBOJKHOCTTA H $0EI1HTE

KaKoB euo e MeouKaMeHmam

lliKOH BH,[(OBe JieKapCTBa KaTo TpaHKBirnaHTHTe i1: 6era-6noKepHTe Morar .n;a ce H3-
IIOJI3BaT cal\10 IIpH Hy)K,[(a. ToecT - BHe .H3IIOJI3BaTe Me,IJ;HKaMeHTa caMO Koraro CTe H3-
rrpaBeHH rrpe,[( KpH3HCHa, rrpe,[(H3BHKBau.i:a TpeBO/KHOCT CHTyau:mI KaTO ,n:ocera c ¢o6mr.
TpaHKBHJiaHrHTe MoraT ,[(a ce yrroTpefornaT H 3a rrepHo.n; OT H5IKOJIKO ce,n:MHU:H, 3a ,n:a BH
IIOMOrHaT ,[(a rrpeo,n:oneeTe oco6eHO Tpy,n:Ha CHTyaU:H5I Ka TO CMbpTTa Ha mo6HM t.IOBeK HJIH
5.IB5IBaHeTO Ha ,[(bp)KaBeH H311HT. 3a rrepHO,[( OT e,n;Ha ,D;O ,D;Be ro,n:HHH TpaHKBHJiaHTHTe MmKe
,n:a. ca OT rroma, aKo He CTe B CbCTOJIHHe ,n:a rrpHeMaTe aHnr,D;errpecaHTH 3a TpeBQ)KHocrra
CH. Ilpo,n:bJI)KHTCJIHaTa yrroTpe6a Ha TpaHKBHJiaHTH (rroBe'Ie OT ,D;Be fO,D;HHH),' MaKap ,[(a e
CBbp3aHa c orrpe,n:enemr rrpo6neMH, cnmo MmKe .n;a 6n.n;e orrpan,n:aHa B H5IKOH cJiy11aH (BmK
rrpe,n:HWHH.5! pa3,[(CJI 3a 6eH30,[(Ha3eIIHHOBHTe TpaHKBHJiaHTH).
AHTM,n:errpecaHrHTe o6HKHOBeHo ce ITM5IT BCeKH,n:HeBHO 3a MHHHMYM weer Meceu:a.
Mo5IT omu rroKa3Ba, qe Te ca 1-wzi-erfJuKacHu 3a 11eite1-Lue Ha mpeeo:>1c1-Lu pa3cmpoucm6a,
K02Gn10 Ce 11pUCMG!n 3G nepuoo om OCC. M!-LGOCCem MCCCl{G 00 08C 200U!-LU. PHCKbT OT pe-
U:H)J)IB CJI~,[( CIIllpaHeTO Ha aHTH,n:errpecaHTHTe e IIO-HMCbK, aKO CTe fH rrpHeMaJIH 3a TaIC.bB l
nepHo,n;. IlpH H5IKOH xopa rrpo,[(bmKHTeJIHaTa ynoTpe6a Ha aHTM.[(enpecaHTM (rrone11e OT ,[(Be
fO,[(HHH) B rro,r:cr:c.bp)Kama ,[(03a OCHrypHBa OITTHMaJIHO Ka11eCTBO Ha )KHBOT. .

KaKoB euo e mpeBOJICHomo pa3cmpoilcmBo

A.Ko CTpa,[(aTe OT CbBCeM neKa cpopMa Ha aropacpo6H5I, MmKe .[(a e Heo6xo,n:HMO ,n:a B3H-
MaTe Me,[(HKaMeHT (TpaHKBHJiaHT HJIH aHTH,n:enpe~aHT) ,D;O H no BpeMe Ha paHHHTe eTarm
Hct nocreneHHH.5! ,[(ocer c cpo6HliHaTa crrryaU:H5I. Ilocne, npH cne.r:i:namHre cpa3H, MmKeTe .n:a
cnpete Me,[(HKaMeHTa H ,[(a ocnmecTBHTe liepapxmITa Ha .n:ocera 6e3 noMomra Ha neKap-
crna. AKO CTe B CbCTOJIHHe ,[(a ro HanpaBHTe, TOBa me 3aCHJIH ycemaHeTO BH 3a KOHrpon
Ha,n: cpo6HHre. Or .npyra crpaHa, aKo HMare qecTH npHCTbIIH Ha rraHHKa H/HJIH ere npaKrH-
11ecKH 3aTBOpemI BKbUJ:H, MO)Ke .r:i:a HMare IIOJI3a OT rro-npO,D;bJI)l<I1TCJIHO Me,n:HKaMeHr03HO
neqeHHe. 3a SSRI aHTH,[(errpecaHrH orrr11MaJIHH5IT nepHOJJ; e oceMHa.r:i:eceT Meceu:a .r:i:o .[(Be l
fO,[(RHH, KaKro Beqe CITOMeHaXMe. B H5IKOI1 CJiyt.raH e Heo6xo,n:HMO npo,n:bJI)KHTeJIHO rrpHe-
MaHe Ha IIO,[(,[(bp)Kall(a HHCKa .[(03a aHrH,n:enpecaHTH. 1
3a cou:rra;rna ¢06115! MO)Ke .na np11eMare aHTHJJ;enpecaHT (SSRI aHTH,[(errpecaHr rrnn
MAO-HHXHfonop) HJIH 6eH30.[(Ha3en11H, oco6eHo aKo crpa.n;are OT reHepaJIH3HpaHa co-
U:HanHa cpoforn (rpeBO)KHOCT B umpoK Kpbr COU:HaJIHH CHTyau:1rn): IlpHeMaHeTO Ha Me.n11-
KaMeHTa B npO.[(bJI)KeHHe Ha e.r:i:Ha ,n:o ,n:Be fO,[(HHH Bep05.ITHO me OITTHMH3Hpa neqeH11ero
BH. Ilpo,n:bJI)KHreJIHOTO rrpHeMaHe irn no,n:,n:np:>I<ama HHCKa ,D;03a e Heo6xo,[(HMO B H5IKOH
cnyqa11, Cbll(O Karo rrp11 aropa¢o6mITa.
IlpH o6ceCHBHO-KOMIIYJICHBHOTO pa3CTpOHCTBO npo,n:bJI/KHTCJIHOTO npHeMaHe Ha BH-
COKa ,n:03a SSRI qecro e Hali-,n:o6para crparenrn. Cne.n; ,[(Be ro,n;HHH MmKe .n:a npo6BaTe .na
HaMamne ,U03aTa, 3a ,n:a rrpoBepHTe KaKbB e Heo6xo,n:HMH5IT MHHHMYM 3a KOpHrHpaHeTO Ha
J
HeBpo6Honor11qHHJI npo6neM, CBbp3aH c o6cecHBHO-KOMnyncHBHOTO pa3crpoll:crBo. Or
.n;pyra CTpaHa, HJIKOH xopa c o6ceCHBHO-KOMHYJICHBHO pa3CTpolicTBO ycnJIBaT .n;a oBna-
,[(5IBaT rrpo6neMa CH I1 caMO qpe3 KOfHHTHBHH IlOBe,n:eHqecKH CTpaTerHH - IlOH5IKOra OT
J
CaMOTO Haqano, .npyr IlbT cne,n: fO,UHHa HJIH )J;Be MC,IJ;HKaMeHT03HO neqeHHe. (BH/K KHHraTa
,,Brain Lock" OT ,[()Ke¢pn lIIBapu:, U:HTHpaHa B Kpa5i Ha Ta3n rnaBa.) J
J
 .•" .~ . :··/'.
~· . ' :~ ~ -: .
~- )

; /·.~.. ·: f'IIABA 17 ME/{HKAMEHT03HO JIE"l/EHHE HA TPEBOJKHHTE PA3CTPOHCTBA 44_

reHepam13HpaI-IaTa TpeBO)KHOCT H3HCKBa Me,I1,HKaMeHT03HO ~Tie 1-IeI-me B yMepeHHTe ,Il,C

TeJKKH CJ1yt-IaH HJ1H B CHTyaL(HH, B KOHTO He CTe MOTHBHpam1 HnII He )KeJJaeTe ,IJ,a OCbIL(eCT-
BHTe none,IJ,eHqecKHTe rrpOMCHI1 H rrpoMemffe B HaqnHa CH Ha )f(HBOT, KOHTO 6nxa noMor-
HaJ1H.
L
I1 HaKpa5I, rrpn nOCTTpaBMaTWIHO CTpeCOBO pa3CTpOHCTBO qecTO rroMara neqemreTO
c aHTH,IJ,errpecaHTU B Cbl{eTamre c KOfHHTHBHa ITOBe,IJ,eHqecKa Teparrmi; B _Te)KKHTe cnyqan
HMa Hy)K,n:a OT rrpOJJ:bJ1)KHTeJ1HOTO rrpneMaHe Ha llO,I1,,I1,bpJI<aIL(a ,I1,03a.

Momuea4wzma u pewu.Hocmma BU oa U3nO!l38ame ecmecmBeHU nooxoou

L
B MHoro cny11an e Bb3MO)KHO ,n:a emIMHHHpaTe nnn rroHe ,n:a HaMannTe HY)K,IJ,aTa OT
Me,n:HKaMeHTH B ,I1,bJifOCpo11eH rrnaH, aKO H3nOJ13BaTe nocne,I1,0BaTeJ1HO ecTeCTBeHHTe ITO,IJ,-
Mo3aKam npume:>1caBa epooeHa cnoco6Hocm oa ce u3.1zeKyBa om npeou3BUKaHume
xo,n:n.
om cmpeca OUC6aJza_ HCU, KOU7710 JvlOJICe oa ca npeOU38UKGJZU He06XOOUMOCmma om MC-
L OU!WMCHJn03HO JZel./eHue. MaKap qe Bb3CTaHOB5IBaHeTo Ha M031>Ka ~fO)Ke .n:a OTHeMe ManKo
rroneqe BpeMe OT 3apaCTBaHeTO Ha cqyrreHa KOCT HJ1H CKbCaHO cyxmKHJ1He, rrpH nO,I1,XO-
,I1,5IIIJJI KorHHTHBHH, noBe,I1,eHqecKH H )KHTeiicKH rrpoMeHH c nper-..1 eTo Toil me Bb3CTaHOBH
ecTeCTBeHH5I' CH HHTerpHTeT HallbJIHO HJ1H B fOJ15IMa CTeneH. Car-.rnTa BH B5Ipa, qe MO)KeTe
.ua ce Bb3CTaHOBHTe OT TpeBOJI<HOCTTa H B KpaiiHa CMeTKa .ua cnpeTe Me,IJ,HKaMeHTHTe IL(e
,I1,0npnHece 3a ocl:imecTB5IBaHeTo Ha Ta3H u:en. Ilonyn5IpHaTa n,n:e5I 3a rrpenec Ha yMa Ha.U Ma-
TepH5ITa He e 6e3no11BeHa. BceKH OT TIO,I1,XO,I1,HTe, npe,D,JIOJKemr B Ta3H KHHra, IL(e BH ITOMOrHe
.n:a ce H3JieKyBaTe no ecTecrneH TibT. KonKoTo noneqe OT Te3n rro.n:xo,n:n H3TIOJ13BaTe pe,I1,0BHO,
TOJIKOBa rro-6op30 H cnrypHO me llOCTHfHeTe ecTeCTBeHO 3,n:pane Ha T5IJ10TO ll yMa.

CnupaHe Ha JieirnpCTnaTa

AKo cTe permrnu, qe HCKaTe )J,a crrpeTe oTrrycKaHnTe c peu:errTa Me,I1,HKaMeHTH, crra3-
L naiiTe CJie,IJ,HHTe HaCOKH:

1. Yeepeme ce, l./e cme OBftaOeJZu B oocmama l.fHa cmeneH ocHOBHume cmpame2uu 3a
npeoooJZRBaHe Ha mpeB0:>1cHocmma u naHuKama, npeocmaseHu B HacmORUfama
KHu2a. B qacTHOCT, 6n forno ,n:o6pe, aKo nceKH,IJ,HeBHO npaKnrKy~aTe ,I1,oJ16oKa pe-
JiaKcau:1rn ll crropT ll CTe rrpH,I1,06HJ1ll yMemrn B H3I10J13BaHeTO Ha KopeMHOTO ,[(HIIIa-
He H npOTllBO,[(ellCTBHeTO Ha npe,I1,H3BllKBaru:J:UI .CTpax BbTperneH MOHOJ10f 3a npeo-
,[(OJI5IBaHe CHMIITOMHTe Ha TpeBO)KHOCTTa. AKO ITJiaHHpaTe ,n:a crrpeTe ynoTpe6aTa
Ha Xanax Hm-r BZ TpaHKBHJJaHT, Te3H yMeHH5I me n:n 60,n:aT OT rron3a 3a crrpaB5IHeTo
c eBeHTYaJJHH pe:U:H,[(HBU Ha TpeBO)KHOCT no BpeMe Ha rrepHo,n:a Ha OTKa3BaHe, KaKTO
H B ,Il,bJ1rocpo11eH ITJ1aH. llirniiTe npe,n:BH,n:, qe BC5IKa Il05!Ba Ha CHJIHa TpeBQ)KHOCT no
BpeMe Ha CI1HpaHeTO Ha TpaHKBirnaHTa ~ BpeMeHHO 5IBJ1eHHe II He 6n Tp5!6BaJIO ,n:a
I10CT05IHCTBa, aKO cmipaTe Me,[(IIKaMeHTa IlOCTerreIIHO.

2. KoHcyJZmupaiime ce c !leKapR cu omHocHo nocmeneHHomo Hal-.taJZR6aHe Ha 001ama.

Tona e oco6eHo Ba)KHb, aKo B3HMaTe BZ TpaHKBHJiaHT (rreptto,n:nT Ha crrttpaHeTo me
3aBHCH OT ,[(03aTa, HO Tp5I6na ,n:a 60,n:e noHe llieCT Meceu:a). Tp516Ba ,n:a CI1a3BaTe ll
rrep110,n:a Ha crrnpaHe ( o6ttKHOBeHo Meceu: HJJH ,n:na), aKo rrpeKpaT5IBaTe yrroTpe6aTa
Ha aHTH,n:errpecaHTH KaTo Paxil HJ1H.6eTa-6noKep kaTo Inderal.
444 E,lJ:M'bHJJ: EOPH /{A CE CllPABHM C TPEBOJKHOCTTA 11 </JOEHHTE

MHoro xopa Tpy,n,Ho crrnpar 6eH3o.n;na3errm-nne. HepnHaTa cncTeMa rrpHBHKBa KbM

TC3H l'vfC):(HKaMeHTH H MO)KC .n;a BH e Heo6xo,JJJIMO ):(OCTa npeMe, 3a .n;a CBHKHeTe .n;a
)Kirneere 6e3 DIX. LiecTo rrcnxnaTpHTe rrpe.n;rrncnar SSRI aHTH.n;errpecaHT mrn .n;pyr
Herrpe.n;H3BHKBam 3aBHCHMOCT Me.n;nKaMeHT cpemy TpenmKHOCT KaTo Neurontin no
BpeMe Ha rrepuo.n;a Ha crrupaHe Ha BZ n cne,n Hero c uen HaMamrnaHe CHMTITo-
MHTe Ha OTKa3BaHeTO. Ha xopara, KOHTO He IlOHaC5IT TC3H MC):(HKaMeHTH, I10H5I-
KOra rroMarar BHCOKHTe ,n,o3H aMHHOKHceJIHHH Karo TpHrrTOcPaH, GABA, Taypm-t
H fJIHUHH - HHTpaBeH03HO HJIH rrpe3 ycTaTa no BpeMe Ha rrepi:rn.n;a Ha OTBHKBaHe H
l
H3BCCTHO BpeMe cne.n; TOBa.

llMa .n;na rro.n;xo.n;a 3a cmrpaHe Ha 6eH3o.n;na3eIIHHHTe. E.n;HHH5IT e .n;03aTa .n;a ce Ha-

Mamma MHoro 6anHo B rrpo.n;bmKeHHe Ha H5IKOJIKO Meceua 3a rrpe,n:rroqnraHe c rro-
MOIL(Ta Ha Herrpe.n;H3BHKBall( 3aBHCHMOCT Me,n,uKaMeHT rrponrn TpeBO)KHOCT. ITpn
.n;pynUI crrnpaHero e rro-6bp3o H ce ocbmecTB5IBa 3a ,n:ne ,n:o TpH ce,n:MHUH H H3ITOJI3-
na anrepHanrneH ( c ,D:bJibr rrony)KHBOT) 6eH30,n,1rn3errHH Karo Valium HJIH ITbK cPCH0-
6ap6nran BMecro 6eH3o.n;rra3errnra c nucoKa rroreHUH5l (KaTo Xanax mnr Klonopin).
Cne.n; cmrpaHeTo Ha BToprrqmrn Me,n:HKaMeHT l\fO)Ke ,n:a ce H3TIOJI3Ba aHTH,n:errpecaHT
HJIH .n;pyr Herrpe,D,H3BHKBall( rrpHBHKBaHe MC,D:HK~MCHT, 3a .n;a rro,n:rroMor.He a,n:arrTa-
UH5ITa B rrpO,D,bJI)KCHHe Ha H5IKOJIKO Meceua cne.n; CTIHpaHeTO Ha 6eH30,D:Ha3eTIHI-Ia.
3a rro-rro.n;po6Ha HHcPOpMauirn OTHOCHO crrnpaHeTO Ha 6eH30,D:Ha3eTIHHHTe Bmr<Te
KHHrnre Ha Xlr.n;bp ArurnH H lllbpnn TpHKHT n Kpa5I Ha ra3H rnana.

3. Eooeme 207n06U oa U3J10JZ38ame no-ycuJZCHO cmpame2uume, OJ1UCQHU 8 m03U HQ-

po itHUK, npe3 nepuooa Ha cnupaHe Ha MeouKaMeHma. Oco6eHo Ba)Kmi ca KopeM-
Horo .n;:mnaHe, penaKcau.IDira, crropTbT, cTparerHHTe 3a crrpaB5IHe c rpeBO)KHOCTTa
H o6opnaHeTo Ha HeraTHBHH5I BbTperneH MoHonor. CrrnpaHeTo Ha MemIKaMeHTHTe
e Bb3MO)KHOCT ,n:a rrpaKTHKyBaTe H ycbBbpilleHCTBaTe yMemrnTa CH B H3TIOJI3BaHeTO
Ha Te3H crpaTernn. II(e ,n,o6nere rro-roJI5IMa ca~rnynepeHocT Karo ce Hayqnre ,n:a
H3ITOJI3Bare cTparennne 3a onna,n:5IBaHe Ha rpenmKHOCTTa H rraHHKaTa, 6e3 ,n:a pa3-
qnrare Ha MC,[(HKaMeHTH.

4. He CC pa30itapoeaume, GKO 8 6oOCUfC BU ce HGJZa2a oa 83UMame .MCOUKGMCHmU

3apaou ocmpa ·mpeeo:HcHocm uJZu cmpec. CrrnpaHero Ha pe,n:onHaTa yrrorpe6a Ha
neKapcrna He 03Haqana 3a.n;bmKHTeJIHo, 1:Ie H5IMa .n;a HMaTe rron3a or KpamKompau-
Homo H3HOJI3BaHe Ha neKapcTBa n 6b,n:eiue. HarrpuMep B3HMaHero Ha rpaHKBHJiaHT
HJIH CbHOTBOpHO B rrpo,n:bmKeHHe Ha ,D:Be ce,n:MHIJ;H B rrepno,n: Ha CHJieH CTpec rropa,n:H
TpaBMHpall(o rrpe)KHB5IBaHe e yMecrHo II e,n:na 1rn iue ,JJ.one,JJ.e ,n:o 3aBHCHMOCT. AKo
CTpa.JJ:aTe OT CC30HHO acpeKTHBHO pa3CTpoii:CTBO, MO)Ke .JJ:a HMaTe rroma OT rrpne-
MaHeTO Ha aHTH.JJ:errpecaHT rrpe3 3HMHHTe Meceu;H. AKO OT BpeMe Ha npeMe HMaTe
HY)K.JJ:a OT KpaTKOTpaHHOTO H3IIOJI3BaHe Ha Me,nIIKaMeHT, He ro rrpneMaHTe 3a rrpn-
3HaK Ha cna6ocr mrn nnrrca Ha caMOKOHTpon. Ilpn cTpeca H Harrpe)KemreTo B c 0 - --i
''
BpeMeHHH5I )KHBOT MHOro xopa OT BpeMe Ha BpeMe H3I10JI3BaT OTrrycKamr c peuerrTa
MC.JJ:HKaMeHTH, 3a .JJ:a ce crrpaB5IT.
 !JIAOA 17 MEJJHKAMEHT03HO JIECJEHHE HA TPEBOJJ(JJHTE PA3CTPOHCTBA 445
~· -.
-· ....':-

. :. ..-~:·,~
(

· ;
..

II;enra Ha Ta3H rnaBa e ,n:a ocnrypu 6anaHcnpaHo BIDK,n:aHe 3a pomna Ha Me,n:HKaMeH-

L THTe B Jieqe'fIHeTo Ha rpeBO)!(HOCTTa. Pa36Hpa ce HMa MHQ)KeCTBO CHTyau;HH, B KOHTO IlOJI-
3HTe OT orrrycKaHHTe c peuerrTa Me)JJIKaMeHTH rrpeBHiliaBaT pHCKOBeTe H He;::i:ocTaT'hJJ;HTe.
Ba)KHO e o6aqe rrpe,n:H ,n:a rrnere KQK80Jn0 u oa 6U.ll0 JieKapCTBO, ,n:a CTe Ha.HCHO c BCHLJKHTe
MY IlOTeHI(HaJIHH CTpaHHLJHH ,n:eHCTBH5I H orpamP-IeHH5I. 0TfOBOpHOCT Ha JieKap5I BH e 1) ;::i:a
CHeMe Il'hJIHa HCT0pH5I Ha CHMIITOMHTe BH, 2) ,n:a BH rrmpopMrrpa 3a B'h3MO)!(HHTe CTpaHWI-
L HH ,n:eHCTBH5I H orpaHHl{eHH5I Ha KOHKpeTHOTO J1eKapCTBO H 3) ,n:a IIOJIYLJH wuj5opMupaHomo
BU C'b2.flQCUe ;::i:a rrpo6BaTe Me,n:HKaMeHTa. Barna OTfOBOpHOCT e ,n:a He KpHeTe rrmpopMau;mr,
Heo6xo,n:rrMa Ha JieKap5I 3a CHeMaHe HCTOpH5ITa Ha 3a60JI5IBaHeTO BH, KaKTO H ;::i:a MY Ka)KeTe,
L _aKo TOH He rrorrrrra, ,n:anrr 1) HMaTe aneprHl{HH peaKI(HH K'hM ,n:pyrn -Me,n:rrKaMeHTH, 2) cre
6peMeHHa HJIH 3) B3HMaTe .upyrrr OTIIYCKaHH c HJ1H 6e3 peu;errTa Me,UHKaMeHTH.
Cne,n: Karo c neKapH o6MeHHTe ra3H HHcpopMal(HH, H ,n:BaMara me MmKeTe ,n:a B3eMeTe
Hano.llHO WlrfJOpMupaHO p~UleHue 3a TOBa ,n:amI rrpHeMaI-IeTO Ha orrpe;::i:eneHO OTIIYCKaHO c
peu;errTa JieKapCTBO e B'hB Barn HHTepec. AKO JieKap51T BH ,n:eHCTBa aBTOpHTapHO ll HC )Kenae
L .ua H3rpa,n:H OTHOrneHH5I Ha CnTpy,n:HHLJeCTBO HJ1H He TnpCH HHCpopMHpaHOTO Bll C'brJiaCHe,
ropel__l(o BH rrperropoqBaM ,n:a CH rrornpcrrre .upyr neKap. Me,n:nKaMeHTHTe Morar ,n:a BH rro-
MorHaT ,n:a HarrpaBnTe pernanal__l(aTa KpaLJKa K'hM rrpeo,n:omrnmrero Ha rrpo6neMa BH, Ho e
MHOro Ba)!(HO ,n:a fH ll3I10J13BaTe MaKCHMaJ1i-IO rrpe,n:rra3J1HBO H OTfOBOpHO.

3a6enemrrn: B I1HrepHeT HMa ye6caHTOBe, KOHTO rrpe,n:naraT pa3J1HLJHH rrperrapaTH cpe-

IUY rpeBO)!(HOCT 6e3 peu;errrn, oco6eHo rpaHKBHJ1aHTH. IIperropoLJBaM BH ;::i:a He rH H3ITOJI3-
BaTe, T'hH KaTO MO)!(C ,n:a Bil B3eMaT rrapiue, 6e3 .ua Bil H3rrpaT51T HllII.(O, ,n:a He Bll H3rrpaT5IT
rrpaBHJ1HOTO JieKapCTBO llJ1ll ,n:a BH ll3IlpaT51T rro-HeKaLJCCTBeH HJIH TOKCHl{eH BapHaHT Ha
nopoLJaHoTo neKapcTBO. CrpyBa cH KaKTo Bpe1v1ero, TaKa H rrapHTe ,n:a ce KOHCYJITHpare
c OilHTeH JieKap HJIH IlCHXHaThp, KOfaTO HMaTe HY)!(,Ua OT Me,n:HKaMeHT03HO JieLJeHHe ll ;::i:a
na3apyBaTe B peHOMHpaHH anTeKH, KOHTO H3HCKBaT pel(errTa.

llooxoo11U{omo H3ITOJI3BaHe Ha Me.UHKaMeHTH He e B KoHcpJIHKT c xoJIHCTHl{HHTe u;eHHoc-

TH HJIH rrpHpo;::i:ocno6pa3HH51 HaLJHH Ha )!(llBOT. IlpH JieLJeHHeTO Ha TpeBmKHH pa3CTpOHCTBa
. HMa MOMeHTH, B KOHTO Tp516Ba ,n:a ce H3IlOJ13BaT Me,UHKaMeHTH H o6paTHOTO 6H 03HaLJaBaJIO
,n:a He ce rpmimTe ,n:o6pe 3a ce6e CH. Cnope,n: MeH Hali-Ba)KHH.5.IT Borrpoc e Koe e 1-tau-006po-
· _mo, Koemo Mo:Jlceme oa Hanpa8ume 3Q ce6e cu? B H51KOH cnyqaH OTfOBOpbT e IlOCTerreHHO
.,n:a crrpeTe JieKapCTBOTO - oco6eHO aKO CTe CTaHaJUI rrpeKaJieHo 3aBHCHMH OT Hero, cne,n: Ka TO
cTe ro rrpHeManil H51KOJI:Ko ro,n:HHH, 6e3 ,n:a ere rrp0Bep11nn KaK rue ce crrpaB51Te 6e3 Hero. B
_,n:pyrH cnyqan OTfOBOpbT MO)!(e ,n:a e .ua H3IIOJI3BaTe JieKapcTBO B rrpo,n:'hJI)KeHHe Ha H51KOJI-
KO Meceu;a (,n:o e;::i:Ha ro,n:HHa), 3a ,n:a rrpeo,n:oneere Te)l<'hK rrepIIo,n: nnn ,n:a ce MOTHBHpaTe ;::i:a
ll3I10JI3BaTe KOfHHTHBHa IlOBe,n:eHLJeCKa re"paIIH51 H .upyrn eCTCCTBeHH rro,n:xo;::i:n. B rpeTH cny-
qaH rrpo,n:omKHTeJIHaTa yrroTpe6a Ha Me,n:nKaMeHTH ( oco6eHo SSRI) B co itemai-w e c no.llHUfl
cneKmop Ko2HumuBHU, npupooocoo6pa3HU u :;1cumeucKu npoMeHu, npeo.1Z0:>1CeHu 8 ma3u
KHU2a, MO)Ke ,n:a 60,n:e HaU-C'bCTpa,n:aTeJ1Hll51 rro,n:xo.u K'hM rrpo6JieMHTe Bil.
446 E)J.M'bH,[( EOPH JJ,A CE CflPABi'L\1 C TPEBOJKHOCTTA H <POEHHTE

I1Ma MHOro MaJ1KO TBbp,I!JI OTfOBOpH, I<OfaTO CTaBa BbIIpoc 3a Me,JJJ1KaMeHT03HO Jie-
qem1e. Hail-,n:o6poro, KOeTo :Mmr<ere ,n:a Harrpamue, e ,r:i:a cb6epere u;Jrnara B'h3Mmrrna HH-
cpopMa1(H5I, ,n:a pa6oTHTe c KOMIIeTeHTeH H Ha,n:e>K,IJ;eH JieKap H cne,n: TOBa ,n:a ce BCJIYlliaTe
B co6CTBeHaTa CH HHTYHL(H5I.

Tbii KaTo Ta3H rnaBa e rrocBeTeHa Ha orrrycKaHHTe c peu:errra neKapcrBa, He BKmoqux n

He5I HHcpopMal(H5ITa 3a ecrecrneHHTe cy6craH1(HH, KOHTO M_orar ,n:a rroMorHaT 3a neqerrne-
ro Ha rpeBO)!(HOCT. I1Ma ,n:Ba Knaca raKHBa cy6craH1(HH. EcmecmeeHume mpaHKBUJZartmu
l
BKJifOlfBaT 6HJ1KH KaTo KaBa, BanepHaHa, rracncpnopa Ii JiaHKa, KaKTO H aMHHOKHCeJIHHaTa
GABA. EcmecmeeHume aHmuoenpecaHmu, KOHTO Ha:rvrn..rrnnar H rpeBmKHocrra, ca 6HJIKa-
Ta )KbJIT KaHTapHoH, S-a,n:eHo3HJI-MeTHOHHH (SAM-e) u aMHHOKHcenHHHTe rpurrrocpaH, TH-
po3HH H DL-cpeHttnanamrn.(DLPA). Il(e rH HaMepnre B MecTHH5I Mara3HH 3a 3,n:paBocnoBHH
xpaHH HJIH B arrTeKaTa. ITooT,n:eJIHO HJIH B KOM6HHa1(H5I Te MOfaT MHOfO ,n:a IIOMOfHaT Ka TO
anrepHaTHBa Ha oTrrycr<amne c peL(errTa Me,n:HKaMeHTH 3a neqeHHeTo Ha rrpo6JieMa ntt c
rpeBmKHOCTTa HJIH ,n:errpecnsna. KmoqoBoTo cbo6paJKemre 3a perneHHeTo ,n:a rrpo6Bare ec-
recrBeHH ,n:o6aBKH e ,n:aJIH rrpo6neM'hT BH c rpeBmKHOCTTa e JZeK oo yMepeH. AKo mpeeoJ1c-
Hocmma e no-cKopo Henpummwcm - oucKoMifjopm u.1Zu Heyoo6cmeo 6 :;1cueonw eu - a
He HHBaJIH,I(H3Hpamo HJIH r..rnoro crpeCOBO CbCT05IHHe, CbBeTBaM BlI IlbpBO ,n:a rrpo6BaTe
ecTeCTBeHHTe ,n:o6aBKH, rrpew-1 ,n:a ce KOHCYJITHpaTe c IICHXHaThp OTHOCHO orrrycKaHHTe c
peu:errra Me,n:rrKaMeHnI. AKo Beqe B3HMare SSRI aHnmerrpecaHT HJIH BZ rpaHKBirnaHT, He
rrpo6Baiire ecrecrneHH ,n:o6aBKn, 6e3 IIbpBo ,n:a ce KOHcyJir:rrpare c neKap, ,n:o6pe 3arro3HaT
c KOM6.HHHpaHeTO Ha Me,n:HKaMeHTH lI ,IJ;o6aBKH.
IlbJIHHTe OillICaHirn Ha BCliqKH ecTeCTBeHH ,n:o6aBKH, lI3IIOJI3BaHlI 3a neqemie Ha rpe-
BO)!(HOCT H ,IJ;errpecirn, me HaMepHTe B pa3,n:ena ,,,D;o6aBKH rrpH TpeBO)KHOCT" B I'JZaBa 15.

--,
I

1. Ilperne,n:alire ra3H rnaBa, 3a ,n:a ,n:o6HeTe rrpe,n:craBa 3a pa3JIHlfHHTe BH,n:one Me,n:ttKa-

MeHTH, H3I10JI3BaHH 3a JieqeHHe Ha TpeBO)!(ffH pa3CTpOHCTBa. 3aII03HaHTe Ce C IIOJI-
3HTe H He,n:ocTaT'hllJITe Ha OHe3H neKapCTBa, KOHTO HMaT OTHOilleHHe KbM narrnrn l
rrpo6neM.

2. AKO B MOMCHTa He B3HMaTe JieKapCTBa, HO ce lfY,n:IITe ,n:aJIH H5IMa ,n:a HMaTe rroma OT
T5IX, CBbp)!(eTe ce c IICHXHaTbp, 3aII03HaT c rpeBO)l(HHTe pa3CTpOHCTBa, 3a ,n:a o6cb- l
,IJ;HTe Bb3MO)!(HOCTHTe.

3. AKo B MOMeHTa B3HMare JieKapcTBO H 6HxTe HCKaJIH ,IJ;a ro crrpere, KoHcynr11pailTe

ce c neKap5I, KOHTO BH ro e rrpe,n:rrncan, 3a ,n:a o6cb,IJ.HTe .n.amI crrnpaHeTo e yMecTH 0 ·
AKo C'hBMecrHo penrnTe, qe ere roroBH ,n:a crrpeTe JieKapcTBOTO, cne,n:Baiire HacoKn-
Te B pa3,IJ;ena ,, C~HpaHe Ha neKapcrnara". IloMHere - 3a rrpe,n:rro11nraHe e ,n:a crrpeTe
MC,IJ;HKaMeHT03HOTO ·JieqeHHe e,n:Ba cne,n: KaTO ere OBJia,n:eJIH yMeHH5ITa, omrcaHll B
rnaBH 4-15 or ra3H KHttra. AKo ucKare ,n:a cnpeTe 6eH30,1JJia3errHHOB rrperrapaT, Koil-

J
[ I

:·. '

rnADA 17 ME!{HKAivfEHTOJHO JJECJEHHE HA TPEBO)f{HHTE PAJCTPOHCTBA 447

To B3I1MaTe OT Ha,n: Tp11 Meceu:a, npIIrOTBeTe ce ,n:a HaMamrnaTe ,n:03aTa nocTenemro,

BepoHTHo B npo,n:omr<emre Ha HHKOJJKO Meceu:a. B:vrnne 1'.HI1fHTe Ha Xtt;::i:op AlllToH u
IlhpJJH TpHKHT no-,n:oJJy.
f
L 4. AKO CM5ITaTe, qe rrpo6JJeM'bT BH c TpeBQ)KHOCTTa e OTHOCI1TeJIHO JJeK (aKO e no-
r
CKOpo Hey,n:o6CTBO, OTKOJIKOTO H3BaJJI1JJ:H3Hparu;o HJ1I1 CHJIHO CTpeCOBO C'bCT05IHHe ),
\ 06M11cneTe np11eMaHeTo Ha ecTeCTBeHHTe ,n:o6aBKH, orrncaH11 B flzaea 15, npe,n:H
L-
,n:a npH6erHeTe JJ:O JJeKapCTBa. EHXTC MOfJIH C'bW:O ,n:a rrpot.reTeTe KHHfHTC ,,Healing
Anxiety with Herbs" (fleKyBaHe Ha TpeBmKHOCTTa c 6HJIKn) OT Xapon,n: EnyyMcpHlin,n:
HJIH ,,Natural Alternatives" (EcTeCTBemr anTepHaTHBH) OT MaliKoJI MopH.

L
Ashton, C. Heather. Benzodiazepines: How They Work and How to Withdraw. Boston:
Benz.o diazepine Awareness Network, 2002. (Call 603-679-9595 or download from www.
benzo.org.uk)
Bloomfield, Harold. Healing Anxiety with Herbs. New York: HarperCollins, 1998.
Murray, Michael T. Natural Alternatives to Prozac. New York: William Morrow, 1996.
L
Norden, Michael. Beyond Prozac. New York: HarperCollins, 1995. ·
Preston, John, John H. O'Neat and Mary C. Talaga. Handbook of Clinical
Psychopharmacology for Therapists. Fourth edition. Oakland, Calif.: New Harbinger
Publications, 2004.
Schwartz, Jeffrey. Brain Lock: Free Yourself from Obsessive-Compulsive Behavior. New
York: HarperCollins, 1996.
Thomson PDR. Physicians Desk Reference. Fifty-eighth edition. Montvale N.J.: Thomson
PDR, 2004.
Trickett, Shirley. Free Yourself from Tranquilizers and Sleeping Pills. Berkeley, Calif.:
Ulysses Press, 1997.
Wilson, Reid. Don't Panic: Taking control of Anxiety Attacks. Revised edition. New York:
HarperCollins, 1996. (See chapter 19.)
 --,
I

fllaBa 18
l J

Me,D;i;nau::mna ce rrpaKTHKyBa OT Ha,n: 3000 ro,n:nmr c u:en TpeirnpaHe n ycrroK05IBaHe Ha

yMa. KaKTO MO)Ke for 3HaeTe, DI B'h3HHKBa KaTo ,n:yxoBHa rrpaKTHKa Ha HH,n:yn3Ma n 6ym1-
3Ma. IfaT011HaTa q:nrnococpm1 y11n, qe U37nOl[HUK Ha l[OBewKomo cmpaomtUe ca asmoMa-
muiatUme, 3ayl/eHu MUCJZU (TepMHH'bT aerno.MamlFlHU MUCJZU B KOfHllTHBHaTa Teparrll5I e
6nH3'bK ,[(0 Ta3H n;:i:e5I). H:rn.u :o B )KllBOTa He e ll3KOHHO J10lll0, . caMO HUe 20 8'b3npueMa.Me
u.rzu peazupaMe Ha Hezo Kama maKoea. qpe3 rrpaKTHKyBaHeTo Ha Me,n:nTan:m1 e B'h3MO)K-
Ho ,n:a ce HayqnM ,o:a ce OT,[(pbrrBaMe BCTpaHH H rrpOCTO ,n:a Ha6.rzFOoaeaMe 6e3KpHTlFIHO
1
aBTOMaTHl.!HHTe CH MHCJ1H H peaKIJ;HH. BMeCTO ,n:a 6'h,n:eTe BilpHMl.!eHH B aBTOMaTlfl-IHHTe
MO,[(enn Ha yMa, pe,[(OBHaTa Me,[(HTaIJ;IUI me Bil ITOMOrHe IlOCTerreHHO ,n:a ce OCBo6o,n:n:Te OT l
T5IX. Crrope,[( .~faToqHoTo BmK,[(aHe Me,[(nTan;1rnTa e par excellence MeTO,[( 3a rrocTnraHe Ha
CB060,[(a HJ1H OCB060)K,[(eHHe OT CTpa,[(aHHeTO, KOeTO C'b3,[(aBaMe B YMOBeTe CH • .(XpHCTI15UI-
CKHTe MHCTHU:H CbIIJ:O ca rrpaKTHKyBaJ1H cpopMH Ha i'vfe,[(HTan:mI rrpe3 BeKOBeTe.)
Ilo KaK'bB Ha1nm Me,[(HTan:mna rroMara 3a rrocTnraHeTo Ha Ta3H cBo6o,IJ;a? HaKpaTKo,
6ttXMe Mornn ,n:a Kafi\eM, 11e TOBa cTaBa qpe3 yroneM5IBaHe nnn: ,,pa3I11Hp5I~aHe" Ha Co3Haea-
Hemo. Cb3HaBaHeTo MO)Ke ,[(a ce ,[(ecpnHn:pa KaTo qrrcro, Heo6yc.rzoee!-lo C'hCT05IHHe Ha Cb3Ha-
HHeTo ,[('hn6oKo BHpe BbB Bae. To C'bll(eCTByBa ,,rro,n:" HJ1H rrpe,[(H o6ycnoBeHIITe MHCJ10BHII
MO,[(eJ1H If eMOU:HOHanHH peaKIJ;HH, KOHTO CMe YCBOHJ1H rrpe3 )KHBOTa CH. ToBa Heo_6ycnoBeHO
C'h3HaBaHe BHHanr e ,n:ocTbrrHo 3a Bae, Ho rrpe3 rroBeqeTo BpeMe e 3aM'hrneHo OT Hecrrnpmrn
MHCJ10BeH 6pbTBCjK u eMOU:HOHanHH peaKU:HH, KOHTO C'b3,[(aBaT o6HKHOBeHHTe BR, e)KeMI1HyT-
;JICeJZad't-
HH rrpe)l(HB5IBaHH5I. CaMO KOraTO IIOCTHfHeTe Il'bJ1HO rrpHTHXBaHe H HCITO,[(Bll)KHOCT,
11
KU ,, npocmo Oa 6aoeme Ha6.rzFOOaBai/xu 6e3KpW1Ull/HO 8ompeUl!-lOmO CU npe:>!CU8R8GHC 6
,

HaCmORUfUR MOMeHm, 6e3 Oa Ce onumeame oa Hanpasume KaKBOmO U oa 6u.rzo, TOBa HeJa-

MbpCeHO C'b3HaBaHe B OCHOBaTa Ha MHCJ1HTe H qyBCTBaTa Bil Il(e 3arro11He ,[(a ce rrpo5IB5IB3.
B TOBa Heo6ycJIOBCHO C'bCT05IHHe Ha C'b3HaBaHe Bile H3IlHTBaTe ,[('bJ160KO ycemaHe 3a
ITOKOll. OT TOBa l\15ICTO Ha BbTpellieH IlOKOil MOfaT ,[(a B'b3HHKHaT ,[(pyrII Heo6ycnoBeHH
C'hCT05IHH5I KaTo 6e3ycnoBHaTa mo6oB, Mb,[(pocT, ,[('hn66Ko rrpo3peHrre n pa,D;OCT. Cocro 51 -
HHeTo Ha BbTpellleH ITOKOll He e HCII(O, KOCTO Tp5I6Ba ,[(a pa3BHeTe. Bile ro rrpIITe)KaBaTe no
pO)K,[(eHHe. To BHHarH e ,[(bJ160I<O BbTpe B'bB Bae. IT(e ro OTKpHeTe, aKO rrpocTO rrpHTHXHeTe
l
--,
n ocTaHeTe Herro,n:BmKHH ,[(OcTaT'hl.!HO ,[(onro, 3a ,[(a MY no3so.rzume ,[(a ce rro5IBH. Me,JJ)na-
u:irnTa e Hali-rrpeKII5IT ITbT 3a OC'bll(CCTB5IBaHeTO My.
I
IIpaKTHKyBaHero Ha Me,n:nTaIJ;H5I BH rro3BOJI5IBa ,n:a pa3IllnpnTe C'h3HaBaHeTo ,[(O TOqKaTa,
B K05ITO TO e n0-20flRM.0 - HJ1H rro-rrpoCTOpHO - OT H3ITJ1allieHHTe MHCJ1H HJ1H eMou:noHaJIBII

448
L

r11ABA 18 MEJI.HTAIIHJI 44 ~

peaK1(IUL rn:oM Cb3HaBaHeTO CTaHe rro-romri\.rn OT CTpaxa, Bile Beqe He CTe MY IIO)J;BJiaCTHl
H MO)l<eTe JJ:a 1acmaHeme U3BoH Hero - B yi\rn cH - H rrpocTo ,n:a ro Ha6Jllooaeame. C5IKan
ce H,IJ;eHTIHpnunpaTe c qacT OT BbTpenmarn CH c-nmHOCT, K05ITO e ITO-fOJI5IMa OT qacTTa.
orpaHH%BaHa OT H3IIJiarneHHTe MHCJIH. Ka To rrpo,n:nmKHTe ,n:a rrpaKTHKyBaTe Me,[(HTal(H5I r
,n:a pa3WIIp5IBaTe Cb3HaBaHeTO, me BH 60,n:e rro-JieCHO IIOCT05IHHO ,n:a Ha6mo,n:aBaTe ITOTOKD
OT MHCJIH H lJYBCTBa, KOHTO Cb3,UaBa rrpe>KHB5IBaHH5ITa BH. TaKa IIO-p5IJJ;KO me ,,3aC5I,IJ;aTe''
mrn me ce 1nry6BaTe B rnx.
Mo:>Ke .ua ce TpeBO)KHTe, qe HapacTBamaTa crroco6HocT ,n:a Ha6mo,n:aBaTe BbTpelllmr!'e
CH MHCJIH H qyBCTBa 3Byqn KaTO BbTpelIIHO pa3,IJ;BOCHHe, a He KaTO ITO-Cl1JIHO CBbp3BaHe
enc ce6e cu. BcbII.(HOCT, B5IpHo e o6paTHOTO. HMeHHO peaKTHBHHTe BH MHCJIH n 3ayqemr
eMOI(HOHaJIHH MO)J;CJIH BH OT,IJ;aJieqanaT OT co6CTBeHH5I BH l(eHTbp - OTJJ;pbrrBaT Bl! OT rro-
)J;bJI60Kll5I Bil BbTperneH A3 H Bil H3rrpamar B TaKa Hapet.IeHHTe ,,MHCJIOBHH rrnTyBaHnH" HJIU
,,JIHl{HH .upaMn". IlpaKTHKyBaHeTo Ha Me,n:nTa1(H5I e KYJITHBHpaHe Ha rro-roJIHMa 1(5IJIOCT-
HOCT H HHTerpnTeT. KoraTO 3a,UbJI6oqnTe II pa3lllHpHTe Cb3HaBaHCTO, BHC CTe B KOHTaKT c
IIO-fOJI5IMa qacT OT ce6e CH. IlaK IIMaTe peaKTHBHH i\.fl{CJIH H qynCTBa, HO He CTC TaKa 3aBna-
JJ;CHH OT T5IX. Ilo-cno60.um1 CTe .ua ce HaCJiaA<,n:aBaTe HCTHHCKH Ha )KHBOTa, 3RL1(0TO He CTC
TaKa BIIpllMl{eHH - llJill OCTaBaTe rro-MaJIKO BI1pllMl{CHI1 - B ,n:a,n:eHO CbCTOm-rne Ha TpeBOJK-
HOCT, 6e3ITOKOHCTBO, fH5IB, qyBCTBO 3a BHHa, cpaM, Iv1bKa H TaI<a HaTaTbK. BMeCTO TOBa, BHe
CTe B CbCT05IHHe rrpOCTO .ua 3a6eJieA<HTe peaK1(H5ITa CH, ,n:a ll I103BOJ1HTe ,na rrpeMHHe rrpe3
L- rrpe:>KHB5IBaHeTO BH H ):(ace OTbpCiiTC TO He5I. BnTpeIIII-IOTO BU Cb3HaHHe CTaBa ):(OCTaThqHo
npocmopHo_, 3a ):(a MO:>KeTe ,[(a 3a6eJie)KllTC TpeBO)KHaTa MHCbJJ, IIOCJIC ):(a rrpe):(IIpHeMeTe
):(eHCTBHC, aKo e pa3yMHO ,[(a ):(eHCTBaTe llJIH .ua H36epeTe ):(a ce OTbpCHTe OT MHCbJITa, ar<o
e Hepa3yMHa. HMaTe IIO-fOJI5IM ll36op no OTHOllleHHC Ha MHCJIHTC H npe:>KHB5IBaHirnTa CH.
He CTe TaKa pa3KbCaHH rropa,n:H 6e3Kpai1:HaTa KacKaµ:a OT peaKTHBHH MHCJIH H 'lYBCTBa Ha
yMa. MaKap rraK ,[(a HMa Tanrna MIICJIH H qyBCTBa, OtnHOU/eHUemo BU KbM T5IX e pa3Jllll{H0.
BnTpelllHOTO BH Cb3HaBaHe CTaBa JJ;OCTaTbl{HO rrpOCTOpHO, 3a ):(a MOX<eTe no-JieCHO ):(a fll
Ha6JIIO,[(aBaTe ll rrpneMeTe, BMCCTO Te ,n:a BH 3aBJia):(e5IT.

L Me):(HTaU:H5ITa ):(o6nna rrorryn5IpHocT B Cne.n;nHeHHTe maTH npe3 60-Te ro):(HHH Ha

rro.n: ¢opMaTa Ha TpaHcI(e):(eHTaJIHa Me,n:nTaIJJffi. Ilpn TpaHcue.n:eI-ITanHaTa Me):(HTa1(H5I HH-
XX BeK

cTpyr<TopnT m6npa 3a Bae caHCKpllTCKa MaHmpa (.n:)'Ma HJIH 3BYK) KaTO ,,OM lli3;HTH" HJIH ,,Co-
XYM". Cne.u ToBa BH HHCTPYKTHpa .ua rroBTap5ITe 3Byr<a MHCJieHo, ,n:or<aro ce):(nTe c H3rrpaBeH
rpn6 B CilOKOHHa II03a. Tp5I6Ba ,[(ace CbCpe,UOTOl{llTe HailbJIHO Bnpxy MaHTpaTa _:. HO 6e3 .n:a ce
HaCHJIBaTe - KaTO OCTaB5ITe pa3cei1:BaII.(HTe MHCJIH rrpOCTO ,[(a npeMHHaBaT rrpe3 yMa BH.
Ilpe3 70-Te ro,[(HHH Xnp6npT EeHCbH rrpam-r H3CJIC):(BaHe Ha TpaHcl(e):(eHTaJIHaTa Me-
,n:nTal(HH, r<oeTo rry6nnKyBa B ,n:o6pe H3BeCTHaTa CH r<Hrrra ,,The Relaxation Response". BeH-

L CbH pa3pa6orna CBOH BapirnHT Ha Me,UHTa1(IUITa, K05ITO ce C~CTOH B MHCJieHO IIOBTap5IHe

Ha ):(yMaTa eoHo rrprr BC5IKO H3):(HWaHe. To.H: ):(OKyMeHTIIpa pe):(Hl(a ¢rr3rronorHqHn. noJI3H or
MC,IJ:HTal(H5ITa, BKJifOqHTCJIHO:

o 3a6aB5IHe Ha rrynca

e IIoHH)KaBaHe Ha KpbBHOTO HaJI5IraHe

 450 E,[(M'bH,[( EOPH /(A CE CIIPABHlvf C TPEBOJJ(l-!OCTTA fl rf>OEJ!BTE

0 IIo-MaJIKa KOHCyMa:U)15I Ha KHCJIOpo.n:

a 3a6aD5IHe Ha MeTa60JIHTHaTa CKOpOCT

° Crra.n: B KOHD;eHTpau}rnTa Ha MJieqHa KHCeJIHHa B Kp'bBTa (KOeTO BO.JJ:H .n:o HaMaJI5IBa-

He Ha TpeBO)KHOCTTa)

0 IIommreHo Kp'bBOCHa6,ri:HBaHe Ha p'bKaTa n 3aTorrmrne Ha .n:naHTa

@ IIo-ronHMa eneKTpffY:ecKa ycToliqnBocT Ha KO)KaTa ( CBbp3aHa c .JJ:bJI6oKaTa penaK-

cauirn)

0 IIommreHa aKTHBHOCT Ha ancpa BbJIHHTe B M03bKa ( CblI(O CBbp3aHa c penaKcarurnTa)

EeHCbH ycTaHOB5IBa, t-re rroJI3HTe OT Me,ri:nTaU:H5ITa He ca orpaHHqeHH caMo ,ri:o TpaH-

cue.n:eHTamrnTa Me.JJ:HTau1rn H HH)J;Irnn,ri:yanHoTo H36npaHe Ha MaHTpa He e Heo6xo.rurMo. ......,
HeroBH5IT co6crneH MeTo,ri: ,,H3,[(llll1BaHe-e,ri:Ho" rrocTnra CblI(HTe cpH3llOJIOfI1Y:Hll pe3ynTa-
TH Ka To TpaHcue,ri:eHTanHaTa Me,n;11TaU:H5I. Toii Hapwia ,n;nn6oKOTO CbCTOHHHe Ha tj_)113nono-
r :wrna penaKcau1rn, rrpe,ri:H3BHKaHo OT Me,ri:11TaU:H5ITa" ,,penaKcrrpalI(a peaKUH5I" . 'l
OT BpeMeTo Ha EeHCbH ,ri:ocera 3a,ri:bn6oqe1-rnTe n3cne,n;BaHH5I Ha ,[(bJifOTpaiIHHTe rroJI3H
OT Me,[(HTaD;H5ITa ca ycTaHOBHJIH, t.Ie T5I MOJICe oa npO!vteHJl JlUl/HOCtnHU 4epmu, nOBCO CHUJl
u HQ2JlQCU. AKO CTpa,n:aTe OT TpeBO)KHO pa3CTpOHCTBO, Me,[(HTaUll5ITa MQ)Ke .n:a CJIQ)Kll Kpali
Ha MaHHaKaJim:ITe MHCJIOBHll MO,[(eJIH ll ,ri:a Bll IIOMOrHe ,n;a rrpecTyKTypHpaTe MllCJIHTe CH no
rro-rrpo,D,yKTHBeH HaqHH. (Pe,D,OBHaTa MC,[(HTaUH5I OKa3Ba .n:opH. OII(e rro-rOJI5IMO Bb3,D:eHCT-
Blie Bbpxy rroBTap5IIUHTe ce MHCJIOBHH MO,D,eJIH B cpaBHeHHe c rrporpecHBHaTa MycKynHa
penaKcau;H5I, HacoqeHa rro-cKopo K'hM ocBo6mK,n:aBaHe Ha MYCKYJIHOTO Harrpe)KCHHe.)
HeBe,D,Hb)K e ycTaHOB5IBaHo, l{e Me,D,HTau1rnTa ycrroK05IBa xpoHHqHaTa TpeBmKHOCT H l
6e3IIOKOHCTBO. AKO Me,D,HTHpaTe BCCKH,D,HeBHO, TOBa Bep05ITHO II(C BH II03BOJIH .n:a HaI\rnmr-
Te .JJ:03aTa Ha TpaHKBHJiaHTHTe HJill ,n:pyrHTe Me,UHKaMeHTll. ,[(pyrH IIOJI3H ca

0 lfaocTpeHa 6)J)1TeJIHOCT

e IIo-BHCOKO HHBO Ha eHeprmr n rrpo,n;yKTHBHOCT

o IIo-MaJIKa caMoKpHTHqHocT

" IIo-roJI5IMa o6eKTHBHOCT (crroco6HocT .n:a B'h3rrpHeMaTe CHTyaumne 6e3KpHTHqHo)

o IIo-ManKa 3aBHCHMOCT OT anKoxona, HapKOTHU:HTe n oTrrycKaHHTe c peuerrTa I\1e,na-

KaMeHTH l '
e IIo-TeceH KOHTaKT c eMoum:ne

o IIo-rOJI5IMO ce6eyBa)Ke:H:He H lIYBCTBO 3a H,n;eHTlll.!HOCT. l

-,
I
I1pe3 80-Te H. 90-Te ro,n:HHH ,[(IB:oH Ka6aT-3HH rrpairn MalI(a6Ho H3cne,n:BaHe Ha Me.n:n-
TaD;H5ITa KaTO MeTO)J, 3a OBJia,[(5IBaHe Ha CTpeca. H3IIOJI3BaHKH IIO,[(XO)J, KbM Me)J,HTau;IUI-
Ta, KOHTO TOH Hap11qa ,,6.n:11TeJIHOCT", Ka6aT-3HH pa3pa6oTBa H3qeprraTeJIHa rrporpaMa
3a OBJia,U5IBaHe Ha cTpeca, H3BecTHa KaTo ,,Mindfulness-Based Stress Reduction" (MBSR),
K05ITO ce rrperro,ri:aBa B yHHBepcHTeTII II KJIIIHIIKII HaBC5IK'h,n:e B Cbe,D,HHeHIITe II(an.1. (TepMH-
HbT 6oumeJLHOCm OIIHCBa OCHOBHaTa Harnaca rrpH BcaqKll ¢opMII Ha MC)J,HTaUII.5!: M'bJIY:a-
JIHBOTO Ha6mo,n:aBaHe Ha IIOCT05IHHH5I IIOTOK B'bTpeIIIHll rrpe)KHB5IB3.Hll5l c Il'bJIHO rrpHer-.rnHe

J
 1IIAI3A 18 MEJ{HTAL(HJ! 451

H 6e3 KpHTHKH. lliKOH xopa rrpe.urroq1naT T031I TepMHH, 3aIII:OTO TOBa e qHcTO ITCHXOJIOrH-
qecKa Kom:i:errn;1u1 6e3 I13Toqmue OTTeff:s11:i1 Ha JI)'MaTa ,,Me,UHTa11;i151"). ~BeTe rrorrymrpHH
KHlffH Ha Ka6aT-3HH ,,Full Catastrophe Living" (KaTacTpocpaJieH )f(HBOT) H ,,Wherever You
Go, There You Are" (Ko,neTo H .ua H,Ueru, TH CH ra~1) or<a3axa roJI5IMO BJIH5IHHe 3a urnpor<a-
To Bb3I1pHeMaHe Ha Me,UHTall;H5ITa B o6m:ecTBOTO.
B rro-HoBo BpeMe 6e rroKa3aHo, qe Me.uttran:mna MO)f(e .ua rrpe.uoTBpaTH per:i:H.UHBH rrpH
L xopa, KOHTo ca HMaJIH rpH HJIH rroBeqe emno.ua Ha Te)I<Ka .uerrpec1rn, KaKTO rrocoqBaT 31rn-
,neJI CHn~n, MapK YHJI5IMC H ~)KOH TttH:c,n:eilJI B ,,1v1indfulness-Based Cognitive Therapy for
Depression" (ffoqHBaIT(a Bopxy 6,nHTem{ocTTa KOrHHTHBHa Tepamrn rrpH .uerrpecH5I). T5I e
e,nHa OT MaJIKOTO HHTepBeHIJ;HH, OCBeH Me,UHKaMeHT03HOTO Jieqemre, 3a KOHTO eMrrHpHqHo
6e ,noKa3aHo, qe rrpe,noTBpaT5IBa pen:H.UHBnpaHeTo Ha .uerrpecH5ITa. IIoHacTosr.rr_i:eM MHoro
f
'--
JieKapH H IICHXOTeparreBTII H3IIOJI3BaT Me,n::rnan:mna H 6,nHTCJIHOCTTa KaTO ,D;OII'hJIHCHHe
rrpH JieqeHHeTo Ha rnupoK Kpor cpH3HqecKn H rrc1nonorw1ecKII _rrpo6neMH. H aKparKo, Me-
,D;HTan;HsrTa/6,n;IITeJIHOCTTa e MOrom:a IICHXOJIOfHt:IeCKa TeXHHKa 3a ycrrOK05IBaHe Ha yMa.
L BorrpeKII qe rrpoH3XO)f(,D;a OT ,n;yxoBHII Tpa.u11n:·H11, He e Heo6xo,n;HMO ,n;a B'h3IIpHeMare orrpe-
,n;eJieHo .UYXOBHO BH)f()J;aHe, 3a .ua rrpaKTilKyBaTe :rv1e;urrar:i:1rn II .ua HMaTe IIOJI3a OT He5I.

I1Ma ,n;Ba rrpHHIJ:HIIHH Tlirra Me,n;Hran:mr: cacpeoomoiteHa H HecacpedomolteHa. Ilmrn-

Kora rII HapIIqaT com:o cmpyKmypupaHa u HecmpyKmypupaHa Me,n;HTau;Hsr. Cocpe,n;oro -
qeHH5IT IIO,UXO,D; aKn;eHTIIpa Bbpxy Cocpe.n:oroqaBaHeTO Ha BHIIMaHHeTO BH no BpeMe Ha
Me,n;Hran;H5I qpe3 rro.u,n;op)l(aHeTo Ha cpoKyca Bopxy ;:i:a,neH rrpe,nMeT. BceKH II'hT, KoraTo no
L BpeMe Ha Me,n;Hran;:rrnra YM'hT BH 3arroqHe .n:a ce pee, BIIe Bpo.rr_i:aTe BHIIMaHHeTo CH o6pa-
THO Bnpxy o6eKTa Ha cpoKyca. TpaHcr:i;e,neHTaJIHara ~ie,n;IITar:i;Hsr II Me,n;nTan:nsrTa Ha EeHC'hH
,,II3,D;HIIIBaHe-e,n;Ho" ca OT T03II mr.u; rrpH rropBara ce cpoKycHpaTe Bbpxy IIOBTapsrHeTo Ha
caHCKpllTCKaTa MaHTpa, a rrpH BTopara IIOBTapsrre ,n:yMaTa ,,e,UHO" rrpH BC5IKO H3,D;IIillBa-
He. MHoro rrorrynsrpHa H urnpoKo rrpaKTHKyBaHa cpopMa Ha cocpe,noToqeHa Me,n;IITarurn: e
cpor<ycHpaHeTo Bopxy ,D;HIIIaHeTO. ~OKaTO 11e,n:HTHpa·r e, BHe IIOCT05IHHO Bpo.rr_i:aTe BHHMa-
HIIeTo CH Bopxy ll;HK'hJia Ha ,D;IIillaHeTO CH, ycem:aHKII B,UHraHeTQ H crra,n:aHeTO Ha KopeMa
HJIH rop,D;IITe CH rrpII ,n;rmraHeTO. fuKOJIKO OT Me,n:HTaTHBHHTe yrrpa)f(HCHH5I B Ta3II rnaBa ca
CB'hp3aHII c cpoKycnpaHeTO Ha BHHMaHHeTO Bopxy ,n:urnaHeTO.
Hecocpe,n;oToqemrnT, HecTpyKTypHpaH rro.uxo,n: K'hM Me,n;HTar:i:irnra He orpaHIJqaBa
BHIIMaHHCTO ,n;o ,n;a,n;eH o6eKT. BMeCTO TOBa o6eKT Ha cpoKyca CTaBa Il;5IJIOCTHOTO rrpe)l(II-
B5IBaHe - KaKBOTO ,n;o:H,n;e B Cb3HaHIIeTo. Bue rrpoCTO Ha6mo,n;aBaTe MHCJIHTe, qyBCTBaTa,
)l(eJiaHHSITa HJIII cpH3nqecKIITe ycem:aHmi no BpeMe Ha yrrpa)f(HeHHero, 6e3 ,n;a HM ce corrpo-
TiiBJisrBaTe IIJIH ,n;a rII rrper:i:emrnaTe. 06pom:are BHm..rnHne no TaK:sB HaqHH, qe C'h3Ha·B are
HaCT05IIT(H5I MOMe~T II BCIIqKo, KOeTO ce C'h,U'hp)f(a B HaCT05IW:OTO rrpe)f(HB5IBaHe, 6e3 .ua rrpa-
BIITe or:i;eHKII.
TepMHH'hT 6oumeJZHOCm IIOH5IKOra ce H3I10JI3Ba no OTHOllieHHe Ha Hecocpe,n;oTOlfeHa-
Ta Me.unTar:i;nsr. 3a r:i:enIITe Ha Hacro5Irn;ara rnaBa m:e pa36HpaMe 6,nnTeJIHocrTa rro-cKopo
KaTo Harnaca, OTHOllICHlle mm rro,n;xo.u, KOHTO MO)f(eTe .ua B'h3IIpHeMeTe rrpH BC5IKa ¢opMa
Ha Me.UHTaIJ:II5I, Bee e,n;Ho ,n;asrn cocpe,n;oToqeHa HJIH Hecocpe,n:oToqeHa. HarrpIIMep MO)f(eTe
.ua B'h3IIpHeMeTe 6,n;iueJIHO OTHOilleHHe K'hM MHcmne, qyBCTBaTa II ycem:aHII5ITa, KOHTO
452 E,[(M'bH,[( EOPH /{A CE CflPABHAf C TPEBOJKHOCTTA H <POEHHTE

Bb3HHKBaT no BpeMe Ha npencHB5IBaHeTo BH, ,[(OKaTo ce cpoKycHpare Bopxy ;:i:i1rnaHeTo :mm

Bbpxy i'.faHTpa. EJJ.HTeJIHOCTTa e 6e3KpHrwrno, rrpHeMamo orHorneHHe, Koero MmKeTe JJ.a
Bb3I1p1Ie~feTe npH BCeKH BIII.l Me)J)Ha1(H5I, a BComHOCT H no BC5IKO BpeMe H3BbH Me,[(HTa-
IJ)'I5ITa. Me,[(HTau;mna e npe;:xHaMepeH npoi1ec, 3a Koiiro OTJWJI5ITe onpe,D;eneHo BpeMe. Or-
HOBO, 6 ;::unenHocrra e omHoweHue UJZU Ha2JZaca no BpeMe Ha Me,[(HTau:wna HJIH TibK KbM
BCffl:IKHTe BH npe){<HB5IBaHirn.
BcHl:JKH cpopMH mi Me.r:ona1(H5I HMaT orrpe,D;eneHH ocHOBHH qepnr. KaKTO H3TbKBa yc-n1-
TeJI5IT KpncTHHa <Den,[(MaH B ,,Thorsons Principles of Meditation" (IIpHHI(HTIHTe Ha Mem1-
Ta1(H5ITa Ha TopCbHC), H5IKOH rrpHHI.l)1I1H ca B OCHOBaTa Ha BCHqKH Me,[(HTaTHBHH ,[(HCIJ}I-
TIJIHHH: BHHMainre, Cb3HaBaHe, pa36HpaHe H CbCTpa,[(aHHe. Bl-lUMaHuemo BKJIIOl:JBa cnoco6-
HOCTTa ;::i:a HaCOl:JHTe BHH~rnmreTO CH no CITOKOeH H craforneH Hal:JHH KbM )J.HlllaHeTO CH,
MaHTpa, o6eKT Ha cpoKyca (cpopl'vnITe Ha Cbcpe,n:oroqeHa Me,[(HTa1(H5I) HJIH KbM TIOTOKa OT
i\IHCJIH, llYBCTBa I1 ycemamrn, KOHTO CbCTaB5IT Herrocpe,n:CTBeHOTO BH npe){<HB5IBaHe (cpopMII
Ha Hecncpe,[(oTol:JeHa MeJJ.HTa1(H5I). Ca3HaeaHemo 03HatrnBa ,[(a pa3BHBaTe Cb3Har-nreTo rn 1
TaKa, qe I.La 60,[(e nee rro-CBeTJIO, 5ICHO H Heo6peMeHeHO OT peaKTHBHOCTTa HJIH KpHTHLI-
HOCTTa. To ce CBbp3Ba c 6e3ycnOBHOTO, Cbcpe,[(OToqeHO B HaCT05ImeTO CbCT05IHHe, KOeTo
CbUJ,ecrnyBa OTBb.IJ: peaKTIIBHH5I mr yM. Pe,n;OBHOTO rrpaKnIKyBaHe Ha Me,[(HTa1(I15I me BH
TIOMOrHe I.La nonyl:JHTe ITO-fOJI5IM ,[(OCTbIT ,[(0 Heo6ycJIOBeHOTO CH Cb3HaBaHe H B pe3yJITaT
me rrp11e~rnTe BCHl:JKO MaJIKO no-neKo H cnoKoii:Ho. Pa36upaHemo 03Hal:JaBa ,[(a ce HaytrnTe
,[(a BH)K,II_aTe Hell(aTa B ){<HBOTa rro-3a,[(bJI6oqeHO, 5ICHO H TaKHBa, KaKBHTO HaHcnrna ca.
Me,[(HTaI(IrnTa me BH ITOMOrHe ,n:a IIp05ICHHTe Bb3I1pH5ITHeTO CH 3a ce6e CH H 3a )KHBOTa CH
II me BH I103BOJIH rro-,[(o6pe ..o:a pa3rpaHHl:JaBaTe o6eKTHBHOTO OT cpaHTa3H5ITa B pa3JIHl:JHH-
Te curya1urn. CacmpaoaHuemo e Ba>KeH acrreKT Ha Me,n:11rau:1rnra. IIoBeqero yqHrenH no
Me,[(HTa1(II5I ITO,[(l!epTaBaT ,[(ace Bb3I1pHeMe MHJIO, rrpHBeTJIHBO OTHOIIIeHHe KbM Bb3HHKBa-
moro no BpeMe Ha rrpaKTHKaTa. IIo T03H Hal-IHH BHe ce HaytrnBaTe ,[(a He KpHTHKyBaTe H ,[(a
He ce CbIIpOTHBJI5IBaTe Ha rrpe)KHB5IBaHH5ITa CH, BKJIIOqHTeJIHO Ha CTpaxa H TpenmKHOCTTa.
I1oH5IKOra yq11remne no MeJJ.nTa1(H5I 3aMecrBaT ,D;yMara 6JJ.HTeJIHOCT enc ,,copJJ.eqHocr", 3a
,[(a aKI(eHnrpaT Bopxy MHJIOTO H CbCTpa,[(aTeJIHO OTHOllieHHe KbM Bb3HHKBamoTO no BpeMe
Xarr
Ha MeJJ.HTaU:H5ITa 11 B )KHBOTa Karo 1(5IJIO. fiorryn5IpHH5IT yqHren no MeJJ.HTa1(H5I T11x Har
HaCbpqaBa yqeHHI(HTe CH ,[(a ce ycMHXBaT ITOBel:Je no BpeMe Ha Me,[(HTa1(H5I. l.

YcB05IBaHeTo Ha yMeHneTo ,n:a Me,[(HTHpallI e rrpou:ec c rroHe qen1pH orqeTJIHBH cpa3H:

e ITpaBHJIHa Harnaca 1
e · IlpamrnHa TeXHHKa

o Pa3BHBaHe Ha KOHI(eHrpau:irn

e Ky;lTHBHpaHe Ha 6JJ.IITeJIHOCT

llpaeu.rmama HazJZaca e YMCTBeHa HaCTpOHKa HJIH OTHOllleHHe, KOeTO BHaC5ITe B Me,[(H-

l
Ta1(H5ITa. Pa3mrnaHeTO Ha Ta.JI! Harnaca H3HCKBa BpeMe H BCeOT,[(aHHOCT. 3a macTHe caMOTO
rrpaKTHKyBaHe Ha MeJJ.HTaI(IUI BH rroMara ,[(a ycBOHTe rrpaBHJIHaTa Harnaca. llpaeu;uwma
 ·· , .... rnABA 18 M},/J.HTAr(HJJ 453

f meXllUK(l BKJUQl-JBa ycB05IBaHeTO Ha KOHKpeTHH MeTO,IJ){ Ha ce,[(eHe H cpoKycapaHe Ha Cb3Ha-

mieTo, KOHTO ynecmrnaT Me,[(I1Tall,H5ITa. Pa38U8aflemo Ha KOHl{eHmpat/UJl BKJHOl-IBa rrpaKTII-
KyBaHe Ha ,[(OilbJIHHTeJIHH TeXHHKH 3a HaMaJrnBaHe Ha HeMHHyeMaTa pa3Ce5IHOCT, rrpe;:i: K05ITO

L ce H3IIpaB5IT BCYFIKH HatnrnaeI.IJ}I B MCJJ}:ITaD,H5ITa (a l10H5IKOra H BerepaHH). KyJZmueupaHemo

f{(l 6owneJZHOCm e rrpou;ec Ha OCbllJ,eCTB5IBaHe Ha cpyH,[(aMeHTaJIHa rrpOM5IHa BbB Bpb3KaTa BH
Cbc co6crneHoro BH BbTperrrno rrpe)KHB5IBaHe. ToBa o3Ha"Y:ana ,[(a Cb3,[(a,[(eTe BbTpe B ce6e en
L 6e3KpHnP-IeH ,,BbTperneH Ha6mo,[(aTeJI"' KOeTO BH I103BOJI5IBa rrpOCTO ,[(a Ha6mo,[(aBaTe, a He
,[(a pearnpaHe Ha IIO,[(eMHTe H crra,[(OBeTe BbB BCeKH,[(HeBmrn )KHBOT.

IIpaBUJZHa Ha2.1Zaca

HarnacaTa, K05ITO nnac5ITe B rrpaKTHKyBaHero Ha Me,[(HTan;mr, e H3KJII01-JHTeJIHO Ba)KI-Ia.

BcnI.IJ.HOCT KYJITHBHpaHeTo Ha rrpaBHJIHa Harnaca e l.lacm om npaKmuKama. B a unrnT ycrrex
H crroco6HOCTTa BH ,[(a IIOCT05IHCTBaTe B rrpaKTHKyBaHeTO Ha Me,[(HTaD,H5I ,[(0 fOJI5IMa CTe-
rreH me orrpe,n:en5IT rro,n:xo;:i:a BH KbM He5I. Cne,[(HHTe oceM acrreKTa Ha rrpaBHJI H aTa Harnaca
. IIOlJHBaT Bbpxy KHHfHTC Ha ,JJ>KOH Ka6aT-3HH. ropern:o BH rrperrOpblfBaM HefOBHTe KHHfH
,,Full Catastrophe Living" H ,,Wherever You G o , There You Are", aKo cepH03HO ncKaTe
pe,[(OBHO ,n:a rrpaKTHKyBaTe MC,[(HTan,:irn.

qeCTO HaplFiaT yMeHHCTO ,[(a Ha6mo,[(aBalll HaCT05IllJ,OTO CH rrpe)KHB5IBaHe 6e3 OlJ,eH-

KH, rrpe,n:y6e/K,n:emrn H rrpoeKlJ,HH ,,yM Ha Ha"Y:HHaerr(' .- IIo CbI.IJ.eCTBO TOBa 03Ha"Y:aBa ,[(a
Bb3rrpHeMaw Hew:o TaKa, C5IKarn ro BH/K,[(arn 3a rrnpBH rrnT. 03Haqana ,[(a BmK,[(arn - H
Bb3IIpHei\'1alli - Hew:aTa TaI<HBa, KaKBHTO HaHCTHHa ca B HaCT05IW:H5I MOMeHT, 6e3 BOaJia Ha
co6CTBCHHTe CH rrpe,[(CTaBH HJIH on,eHKH 3a T5IX . HarrpHMep, CJie,[(BaW:H5I IlbT, Kora.TO CTe c
H5IKOH II03HaT, ce OIIHTaH:re ,[(a ro BH,[(HTe, ,[(OKOJIKOTO e Bb3MO)KH0, TaKbB, KaKbBTO HaHC-
THHa e, 6e3 Baumte lfYBCTBa, MHCJIH, rrpoeKlJ,HH HJIH on,eHKH. KaK 6HXTe Bb3I1pHemI T03H
qoBeK, aKo ro cpew:axre 3a rrbpBH rrnr?

Hecbnponrna
ilo"LITH BCHl:IKO, KoeTo rrpaBHTe rrpe3 ;:i:eIDI, nepo5ITHO e n,eneopHeHrn:paHo. Me;:i:HTalJ,H5ITa e
e,[(HHCTBCHOTO HCW:O, KOeTO He e. Bnrrpeirn -qe rrpaKTHKyBaHeTO Ha Me,n::inan,Irn H3HCKBa ycmrne,
rn H5IMa ;:i:pyra u:en, ocneH ,,rrpocro ;:i:a 6n;:i:elll". Koraro ce;:i:HeTe ;:i:a Me,[(HTHpaTe, Hali-;:i:o6pe
IrpOlfHCTeTe yMa CH OT BC5IKaKBH n;eJiH. Bne He Ce onumBmne ,IJ,a peJiaKCHpaTe, ,[(a OCB060,[(HTC
)'Ma CH, ,n:a o6neKqHTe crpeca HJIH ;:i:a rrocnffHeTe rrpocnerneHHe. He e Heo6xo,rr,HMO ;:i:a ou;eH5I-
BaTe KalfeCTBOTO Ha Me,[(HTalJ,H5ITa CH no TOBa ,[(aJIH IlOCTHfaTe Te3H n;eJIH. E,rr,HHCTBeHOTO Ha-
MepeHHe, KOeTO BHaC5ITe B Me,[(HTaD,H5ITa, e np ' 1CTO ,[(a 6n,[(eTe - ,n:a Ha6JIIO,[(aBaTe ,IJ:HlllaHeTO
CH, 3a ,n:a IIO,[(IlOMOfHeTe ¢or<yca CH. AKo CTe HarrperHanr, TpeBQ)KHH HJIH H3I1HTBaTe 6oJIKa,
BHe He ce CTpeMHTe ,n:a ce OTbpBeTe OT Te3H ycemaHH5I; BMeCTO TOBa rrpOCTO fH Ha6JIIO,[(aBa-
Te H CTe c rnx no HaH:-;:i:o6pH5I Bb3MO)l<eH Hal{HH. 0cTaB5ITe_fH ,rr,a 6n,rr,aT TaKHBa, KaKBHTO ca.
ilo T03H HaqHH rrpecTaBaTe ,n:a HM ce CbI1pOTHBJI5IBaTe HJIH ,[(a ce 6opHTe c T5IX.
 454 E,QM'bHJJ: EOPH /{A CE CllPABJIM C TPEBOJKHOCTTA H cJJOEHiiTE

IlpHeMaHeTo e nponrnonoJTmKHO Ha 6op6aTa. Il(oM ce Hayi-rnTe npocTo .n:a 6b,Uere

c OHOBa, KOeTo H3nHTB3Te B MOMeHTa, BHe KYJITHBnpaTe npneMaHe. 11pHeMaHeTo He 03-
Hal.faBa, l{e Tp5I6Ba .n:a xapecBaTe OHOBa, KOeTo n.n:Ba (KaTo Hanpe.n<eHHeTo HJIH 6011Karn,
HarrpHMep ), 03HaLJ:aBa npocTo, l{e cTe roTonn .n:a 6bJJ:eTe c nero, 6e3 .n:a ce onHTBaTe ,Ua ro
nporoHHTe. MmKe 611 cTe qyna1111 rroroBopKaTa ,, 0HoBa, Ha KOeTo ce Cbnponrnmrnarn, no-
CT05IHCTBa". ,ll;oKaTo ce CbnponrnmrnaTe HJIH ce 6opnTe c Hern:o, nee e,z:i:Ho ,z:i:amr no np e~re
~a Me,[(HTaUH5I HJIH B )KHBOTa no rrpHHr(Hrr, BHe BCbllI;HOCT MY ,UaBaTe eHepnrn II ro yKp en-
BaTe. IlpHeMaHeTo no3BOJI5IBa Ha JJ:HCKOMcpopTa 1c1n npo611eMa npocTo ,z:i:a 6b,z:i:e. MaKap l.f e
MQ)Ke ,n:a He H3l.fe3He, TOH CTaBa IIO-IIOHOCHM, Tb{[ KaTO rrpecTaBaTe ,z:i:a ce 6op1ne c Hero _,
H/nmr ,n:a ro oT6SirnaTe.
Me,n:HTaUHSITa pa3BHBa rrpneMaHeTo, TbH KaTo ce yLJ:HTe ,z:i:a nperpbr.:u;aTe BCeKH e;:urn
MOMeHT, 6e3 ,z:i:a 6SiraTe OT Hero. YcBOHTe JIH TOBa YI\·feHHe, r.:ue OTKpHeTe, LJ:e I<aKBOTO H .ua e
HMaJTO B ,n:a,n:enmr MOMeHT, TO CKopo ll.(e ce npoMeHII - ,[(opn no-6bp30, OTKOJIKOTO aKo ce
onHTBaTe ,n:a MY ce CbnpOTHBJ15IBaTe.
B )!<HBOTa npHeMaHeTo He 03HaLJ:aBa ,n:a Kamny.i1 IIpaTe npe,z:i: Hern;aTa Tanrna, KaKBHTo
ca, H ,n:a He ce onnTBaTe ,Ua ce npoMeHSITe II ycbBbprneHCTBaTe. Hanponrn, npueMaHer o
MQ)Ke ,[(a pa3l{HCTH B )KHBOTa BH M5ICTO, 3a ,z:i:a pa3Cbjf(,[(aBaTe 5ICHO fl ,z:i:a ,n:eHCTBaTe npaBirn- I
Ho. Bue ocno6mK,n:anaTe eHepnrn 3a ;:i:eilcTBHe, KOraTo cnpeTe ,z:i:a pearnpaTe HJIH ,z:i:a ce 60-
pHTe c TPYJJ:HOCTHTe. Pa36Hpa ce rroHSIKora e Heo6xomrMo ,z:i:a npeMnHern npe3 MHO:tr<ecrn o
CMOUHOHaJTHH peaKUHH KbM ,n:a;:i:eH npo6JTeM, npe,IJ)I ,z:i:a CTHrHelll ,no npHeMaHeTO.

6 e3 Kp VITVI LI H OCT

Ee3KpHTIFIHOCTTa e Ba)KHa rrpe,n:nocTaBKa 3a rrpneMaHeTo. KoraTo o6pbr.:u;aTe BHHI\rn -

HHe Ha· rrpe)KHBSIBamrnTa CH rrp e3 ;:i:eHSI, r.:ue 3a6e11e)KHTe, LJ:e qecTo oueHSIBa Te He-
rn: a Ta - KaKTO BbHIIIHHTe cb6HTH5I, TaKa u co6cTBemITe CH nacTpoeHH5I II t.ryncTna. Te3 II
1
oueHKH nOl{HBaT Bbpxy JIHl{HHTe BH n;eHHOCTH H CTaH,z:i:apTH 3a ,,;:i:o6po" H ,,3110". AKO ce
CbMHSIBaTe B TOBa, oT,z:i:eneTe rreT 1·vnrnyTH, 3a ,n_a 3a6ene)KI1Te KOJIKO MHoro Her.:ua oueHSIBaTe
3a T03H KpaTbK BpeMeBH HHTepBaJI. 3a ,n:a npaKTHKyBaTe MC,UHTau1rn e Ba)KHO ,Ua ce Hayt-nne
He TOJTKOBa ,n:a He KpHTHKyBaTe, KOJTKOTo ,n:a ce ,n:ncTaHunpaTe OT npoueca. MmKeTe npocrn
,Ua Ha6JZFOOaeame BbTpeIIIHHTe oueHKH, 6e3 ,n:a pearn:paTe Ha T5IX, orn:e rro-MaJIKO n'hK ,1a
ru KpIITHKynare! BMecTo rona nne KYJITHBnpaTe 6e3KpHTHLJ:HOCT u npocTo Ha6mo,UaBaTe
H,[(Ball.(OTO, BKJIH)l{lITeJIHO co6cTBeHHTe CH KpHTHl{HH MHCJIH. IIo3BOJ15IBaTe Ha Te3H MHCJllI
;i:a H,D:BaT II ,n:a CH onrnaT KaTO rrpO,D:'hJI)KaBaTe ,n:a Ha6mo,n_aBaTe ,[(HIIIaHeTO CH HJ1H o6eKT3, l
H36paH KaTo QJOKYC Ha Me,[(HTan;IrnTa.

TbprreHHeTo e rr'hpBH 6paTOBl{eJJ: Ha rrpueMaHeTo u Hecnrrpor11naTa. To 03HaLJ:aBa µ a

I103BOJIHIIl Ha Heruara ,z:i:a ce pa3BHBaT C'bC co6CTBCHOTO HM TeMno. 03HaLJ:aBa ,n_a ocTaBIIill
MCJJ:HTaTHBHaTa cH rrpaKTHKa TaKaBa, KaKBaTo e, 6e3 .n:a 5I rrpHIIIrropnarn.
TbprreHHeTo e· Heo6xo,n_HMo, 3a ;:i:a oT,z:i:enSITe rro.non11:H ,no e,n_HH LJ:ac ,n_HeBHO 3a Me,un-
TaUHH. TbprreHHeTo e Heo6xo,n:HMO 11 3a ,n_a nocToSIHCTBaTe c Me,n_nTau1rnTa rrpe3 ,n:mne
l
HJIH ce,UMHUHTe, KOraTO He ce cnyqna HHW:O oco6eHO HHTepecHo. ,D;a 6b,n:eIII TbpneJ1Ii B
 rnABA 18 MEJ(HTAJ-IJff! 455

03Hat.IaBa .n.a crrpern .n.a 6np3arn. qecrn TOBa n3ilcrrna .n.a ce orrbJPHHII cpern:y 3a6bp3aHoTo
o6w:ecTBO, B KOeTO rrperrycKaHeTO OT e,IlHO M5ICTO Kbl\1 .n.pyro e HOpMa.
e BHeceHOTO B Me.D,MTaIJ;MOHHaTa BU rrpaKTHKa Tbprremre w:e IIO.D,CMrypM ycrrexa JI IIOCT0-
5IHHOCTTa ii. Pe.IJ:OBHOTO MemrnrpaHe me rroMorHe 3a pa3BHBaHeTo Ha Tbprreirne, KaKTO n
3a KynTMBMpaHeTO Ha BCW:IKI1 xapaKTepIICTllKH, orrncaHH B Ta3I1 rnaBa. HarnacnTe, KOMTO
BM IIOMaraT .n.a pa3BUeTe Me.D,HTaU:MOHHaTa CH rrpaKTllKa ca CbmMTe HarnacM, KOMTO caMaTa
rrpaKTHKa 3a.D,bn6oqaBa.
e
OTnycKaHe
J /J:)KOH Ka6aT-3HH OIIHCBa e¢11KaceH HaqnH 3a J10BeHe Ha MaHMYHM, M3IIOfl3BaH B :VIH-
.D,M5I. B KOKOCOB opex ce rrpoforna .n.yrrKa, KOJ1KOTO B He5I .n.a nne3e MaliMyHcKa pbKa. IIocne
KOKOCOBIUIT apex ce 3aKa-c.ra 3a .D,bpBO c KaHarr. Cne.n. TOBa B KOKOCOBM5I opex ce cnara 6a-
HaH. MaliMyHaTa M.D,Ba, MYIIIBa pbKa B KOKOCOBH5I opex H XBau.:i:a 6aHaHa. JJ:yrrKaTa e .D,OCTa-
Tht.IHO ManKa, TaKa -qe MaHMyHaTa MO/Ke JJ,a MYilIHe BbTpe OTBOpeHaTa CM pbKa, HO He MQ)Ke
L .n.a M3MbKHe CTMCHanrn CM IOMpyK. 3a ,u:a ce OCB060.D,H, T5I rrpOCTO Tp5!6Ba .n.a rrycHe 6aHaHa,
.
_
HO IIOBeqero l\IIaHMYHH He ro rrpaB5IT.
Ha11rnre yMoBe qecTo ca KaTo Te3II ~rnilMyrrn. HHe crpa6qBaMe orrpe,n:eneHa MMCbJ1 Mmr
eMOU:MOHaJ1HO CbCT05IHHe - IIOH5IKOra H3IICTllHa 6oJ1e3HeHM - M cne.n: TOBa He rM rrycI<aMe.
KynTMBMpaHeTo Ha y1v1eHMeTo .n.a ce oTrrycHern e M3KJI10-c.rnrenHo Ba)KHO 3a Me)J)1Tau;mITa,
KaKTO M 3a rro-crroKoilHH5I )KMBOT. KoraTo ce BKOfilrnTe B H5IKaKBO rrpe:>KMB5IBaHe, Bee e.IJ:HO
.D:ami rrpM5ITHO MJ1M 6one3HeHO, BHe CilbBaTe crroco6HOCTTa CM rrpOCTO .D:a 6n,n:ere TYK H cera,
· 6e3 ou:eHKH 11 6op6a. YMeHMeTo .n.a ce onpcmrr e rrocnemru:a or rrpMeMm-rero. OrrrycKaHero
e ecrecTBeH pe3ynTaT or roTOBHOCTTa ,na rrp11eMarn Hemara raKMBa, KaKBMTO ca. AKo 3a6ene-
)KI1Te, -qe rrpe,n:H Me.IJ:HTaU:I15ITa BH e TPY.IJ:HO ,na ce OTbpCHTe OT H5IKaKBa TpeBora, 6HX.Te MOrnll
-L .n:a H3IIOfl3BaTe Me.D,HTaU:H5ITa KaTO cpe,ncrno .na Ha6n10,naBaTe MllCflHTe H t.IYBCTBaTa, KOMTO
Cb3.IJ:aBare oKono ·Ta3H rpeBora - BKJiroqnTeJIHO caMH5I rrpou:ec Ha ,,BKorrqBaHe". J{ OJZKomo
no-BHUMameJZHO Ha6.mooaeame KOHKpenZHume AtUcJZu u 4yecmea, KoumO cme CoJOaJZu
OKOJZO fl.flKGK'b6 npo611eM, mOJZK06G 110-0op30 U{e ycneeme Oa pa3UtUpume Co3flG6Gflemo
OKOJZO mOJu npo6JLeM u oa ce omapcwne om Hezo. KoraTo TpeBorara e enc cMneH eMOU:M-
OHMeH 3ap5I.IJ:, Bep05ITHO e Hali-,no6pe ,na ce OCB060.IJ:HTe OT t.IYBCTBaTa KaTO IIOfOBOpHTe 3a
DIX MnH rM orrmuere B ,n:HeBHMKa CM, rrpe,rur ,na ce,n:HeTe ,na Me.D.MTMpaTe. KynTMBHpaHeTo Ha
BCllt.IKM HarnacM, OIIMCaHM B Ta3H rnaBa, me BH IIOMOrHe ,n:a ce orrrycKaTe.
L
JJ:pyra Ba)KHa Harnaca 3a Me,z:i:iuau:rrnrn e rrpMHU:MIIHoro BM ,n:oBepne B- ce6e CM. ToBa
03Hat.IaBa .n.a rroqMTaTe co6cTBeHMTe CM llHCTMHKTM, peaKIJ;MM H t.IYBCTBa, He3aBMCllMO KaKBO
MMCfl5IT llflll Ka3BaT aBTOpMTeTm1Te cPMrypH H .upyrnre xopa. Bile ce Bb3.1J:bp)KaTe OT KpMTM-
L
Kll KbM Bb3HHKBarn:oTo M B5IpBaTe B rrpMcbmara LI:06poTa Ha CbIIJ:HOCTTa CM. Me,n:MTaU:M5ITa
e CBbp3aHa c IIO-IIbJ1HOTO BM H,neHTMcPIIU:IIpaHe c HCTIIHCKaTa BM CbW:HOCT. IIpH Me.D,HTa-
U:IrnTa BMC rroeMaTe OTfOBOpHOCTTa 3a rrpeA<IIB5IBaHM5ITa CH BbB BCeKM e,n:HH MOMeHT. Bile ll
caMo mre ere oTroBopHM 3a rrpe)KHB5IBamrnTa en. 3a .n.a rrperbpHeTe Harr'hnHo TOBa rrpe)KH-
B5IBaHe, Tp5!6Ba .n.a .B5IpBaTe B Hero". B5Iparn B co6cTBeHI1Te BM rrpo3peHH5I ll Mb.D:pOCT me BM
-- IIOMOrHe ,[(a pa3BHeTe CbCTpa.n.amre KbM ce6e CH, KaKTO I1 KbM ,npyrHTC.

L
456 E,IJ;M'bH,IJ; EOPH ~A CE CIIPABHM C TPEBOJKHOCTTA 11 C/JOEHHTE

CnnHaTa pellIHMOCT ,n:a pa6onrre Bbpxy ce6e en Hape;:i: c ,UHCIJJIIIJIHHaTa ,na rrocT05IHCT-
BaTe H ;:i:a OCblI(ecTmue ,n:oKpaH: rrpoueca ca )KH3HeHo Ba)KHH 3a Memnarurom-rnTa rrpaKTa-
Ka. MaKap Memuaµ:mITa ,n:a e MHoro npocTa no rrpnpo,na, npar<TIIKyBaHeTo 11 HeBirnarn e
JiecHo. YMemrero pe,noBHO ;:i:a en ocilryp5IBaru BpeMe ,,npocTo ,na 6b,nern" H3HCKBa peurn-
MOCT B o6w:ecTBO, CilflHO opneHTHpaHO KbM npa8eHemo. ManUHHa OT Hae ca H3pacHaJiu c
IJ,CHHOCTH, KOHTO rroqnTaT HeCnI1pOTilBaTa H 3aTOBa yMeHHeTO ,na cmrpaMe ueneopneHTH-
p_aHaTa ,UeMHOCT - ,UOpll H cai\.'10 3a 30 MHHYTH Ha ,n:eH - H3HCKBa peurnMOCT ll ,[(IICIJ,HITJilI-
Ha. PernnMoCTTa e rro,n:o6Ha Ha Heo6xo,nnMaTa· 3a cnopTHHTe TpeHnpoBKH. CnopTHCTbT
TpeHrrpa He caMo KoraTo MY ce HCKa, KOraTO llMa BpeMe 3a TOBa llJIH KOraTO HaOKOJIO HMa
,npyrn xopa. CrropTHCTbT Tp5I6Ba ;:i:a ce ynpa)Kmrna BceKH ,neH, He3aBHCH1\W r<aK ce 1-IyBcrna
n ;:i:amr rronyqaBa Herrocpe,ncTBeHo ycern;aHe 3a peaJIH3aUH5I.
3a -Cb3,UaBaHeTo Ha Me,nnraunoHHa npaKTHKa e Hai1:-;:i:o6pe ;:i:a Me,UHTHpaTe - Bee e,n:Ho
,.o:anif Bil ce ncKa nnR He, ;:i:anH Bil e y;:i:o6Ho HJIH He - rnecT mrn ce,r:i:eM ,r:i:m1 ce,r:i:~1wrno n
rrpO,UbJI)KCHHe Ha ITOHe JJ:Ba Meceu:a. (AKO ycTaHOBHTe, qe B Hal.JaJIOTO He CTe B C'bCT05IHHC
,.o:a ro rrpaBHTe ronKoBa qecTo, He ce caMo6HqyBai1Te ...:.. rrpocTo rrpaBeTe Hai1-,r:i:o6poTo rro
CHnHTe cn.) Bepo5ITHO ll(e BH 6n;:i:e rro-necHo, aKo orrpe;:i:ennTe 3a rrpaKTHI<aTa cu ToqHo
l
BpeMe OT ,Ueirn - Be,UHara cne,n: CTaBaHe cyTpl:IH HJIH rrpe;:i:n Beqep5I. AKO CTe npaKTHKyBaJIH
pe,UOBHO, B Kpa5I Ha ,UBaTa Meceua rrpol(eCbT Bep05ITHO m:e e CTaHaJI ,[(OCTaTbqHo rrp1rnnqeH
(u ;:i:ocTarvrno caMoyTBnp)K,UaBall( ce), 3a ,r:i:a rrpo,r:i:'bmKnTe. IIpe)KHBHBamrnTa no npeMe Ha
?vfC,UHTaUI15I BCeKH I1bT ca pa3nilqHH: ITOH5IKOra ca rrpH5ITHH, ,r:i:pyr Il'bT ca o6HKHOBeHII, a Ha I

MOMeHTH m:e BH e TPYJJ:HO H3061l(o ;:i:a Me,UHTHpaTe.

Bnnper<n qe uenra e ,n:a He ce 6opnTe 3a Hnrn:o, rrpo,nbmKHTeJIHaTa oT,r:i:a,r:i:eHocT Ha Me-
.D;HTaUH5ITa me rrpeo6pa311 )KilBOTa Bil il30CHOBH. Ee3 ,r:i:a npoMeHH cJiyqBarn:oTo ce B )KHnorn
Bil, Me,UilTaU:il5ITa ll(e TpaHccpopMilpa ,UbJI60KO OTHOilleHHCTO Bll K'bM BCWIKO rrpejf(HB5IBa-
HO. M05IT OITHT IlOKa3Ba, ' qe TC)KKil5IT Tpy;:i:, Heo6XO,[(HM 3a Cb3,UaBaHeTO II ITO,U,[(bpJ-KaHeTO
Ha MC,Ul:ITal(HOHHaTa npaKTHKa, HannnHO CH CTpyna.

llpaBUflHa mexHuKa: HacoKu 3a npaKmuKyBaHe Ha Meouma4u.R

I1Ma TeXHHKa 3a npamrnHo Me,UHTHpaHe. Bepo5ITHO Hai1:-Ba)KHH5IT acrreKT e ,r:i:a ce,r:i:HeTe

ITO npaBHflHH5I HaqHH, a HMeHHO Ha no;:i:a c ll3rrpaBeH rpb6 ll c KpbCTOCaHll KpaKa IIJIH Ha
cTon c ;:i:oneneHH ,no no,ri:a CTnrrana. I-farne)K,Ua rrpn ce,r:i:e)Ka c H3npaneH rpb6 B rnnoro ce
ocbrn;ecTB5IBa H5IKaKBO eHeprnliHo H3paBH5IBaHe. ToBa e;:i:na mr m:e ce cJiyqH, aKo Jie)KHTe,
?t.rnKap qe nerHanOTO IlOJIO:>KCHHe e I10,UXO,U5IIJJ;O 3a OCTaHanl:ITe cpopMll Ha penaKcaUH5I (H
3a ynpa)!<Hemrero ,,CKaHnpaHe Ha T5InoTo", orrncaHo rro-HaTaTbK B Ta3n rnaBa). ,[(o6pe e
CbW:O ,na oTnycHeTe crerHatnre MycKynn, npe;:i:n ,r:i:a Me,nnrnpaTe. Ewrn OT HaqnHnTe ,r:i:a ro
HarrpaBHTe e qpe3 rrpaKTHKyBaHeTO Ha i1:ora. lvIKora OCHOBHaTa uen Ha HOfllCTKHTe IT03H e
6nna ,na oTrrycHaT n ;:i:a 6anaHcnpaT eHeprn_
i1:Ho rnJIOTO rrpe,r:i:n Me.z::i:inaU:H5I. l(enTa Ha cJie,n:-
HHTe HaCOKH e ,n:a HarrpaB5IT Me,n:nTal(ll5ITa Bll no-JieCHa ll pe3ynTaTHa. l
1. HaMepeme cnoKoi!Ho A1Jlcmo. HarrpaneTe ncnqKo Bb3Mo:>KHO ,r:i:a HaMaJIIITe B'bHUIHIITe
rnyMOBe H pa3celiBaHH5I. AKo H5IMa r<aK Tona ,n:a cTaHe, rrycHeTe nrxa, 1'IHCTPY1\IeHTaJIHa
MY3HKa HJIH npHpO,I(Hll 3BYUH. IllyMbT Ha OKeaHCKHTe BbJIHH CbIUO e rro,n:xo,n:HIU cpoH.

J
r
I
L-

lJ1A13A 18 lv!E/{HTAI(H51 45

2. Ha1vtaJLeme MycKyJL1-wmo HanpeJ1ce1-tue. Arw ce LiyBcrnaTe 1-rnrrperHanr, oT,n:eneT

Mamrn BpeMe (He rroBeqe OT ,n:eceT l\nrnynr), 3a ,ri:a oTrrycHeTe MyCKymne CH. Mo
fHCTKHTe I103H (aKO CTe 3aI103HaTH c rnx) ca y:y,n:eceH HaY:HH 3a OTnycKaHe . I1po
rpeCHBHaTa MYCKYJIHa peJiaKcaIJ)15I Ha ropI-IaTa qacT OT T5IJIOTO - rnaBa, BpaT l
paMeI-ie - LiecTo rroMara (BH>K I'.rzasa 4). Cne,n:HaTa nope,n:m:i:a OT ynpa>KHemrn 3 ~
rnaBaTa II BpaTa CoII(O MO>Ke ,n:a ITOMOrHe:

EaBH:o ,[(OKOCHeTe 6pa,n:HY:Ka ,[(O rop,n:IITe cn TpII rroTH. HarrpaBeTe 6aBHO cne,n:HHTC
ynpa)KHCHII5I:

o HaKJIOHeTe rnaBaTa CH Ha3a,[( TpH noTH, 3a ,ri:a H3noHeTe 3a,n:HaTa Y:acT Ha npaTa CH.

o HaKJIOHeTe rnana KoM ,[(5ICHOTO CH paMo TpH noTH.

o HaKJIOHeTe rnaBa KoM JI5IBOTO CH paMo TPH noTH.

0 HarrpaneTe TpH ITbJIHH 6aBHH 3aBopTaHH5I Ha rnaBaTa no Y:acoBHHKOBaTa cTpenKa.

6 HarrpaBeTe TpH ITbJIHH 6aBHH 3aBopTamrn Ha rnaBaTa CH 06pan10 Ha LJaCOBHHKOBa-

Ta cTpenKa.

3. CeoHeme npasuJL1w.
lf3moitell cmuJL: Ce,[(HeTe c KpocTocai-m KpaKa Ha no,n:a KaTo no,n:nmI<HTe no,[( ce,n:anII-
meTo CH Bo3rJiaBHIIY:Ka. Cno>KeTe ,ri:namr Ha 6e,n:paTa. JleKo ce HaKJioHeTe Hanpe,n:,
TaKa qe Te)KCCTTa BII ,[(a rra,n:a n Bopxy 6e,n:paTa BII; a He caMo Bopxy ce,n:aJIHII(eTo.

3anaoeH cmwz (npe,[(rrOY:HTaH OT noneY:eTo aMepHKam_'(H): Ce,n:HeTe B y,n:o6eH CTOJI c

'- _· ~~:: -
rrpana o6neranKa c ,[(OJierreHII ,n:o no,n:a CTonana, He KpoCTOCBaihe KpaKa H nocTa-
~ · :;;:.;~
BeTe ,[(JiaHII Bopxy 6e.D:para (,n:naHHTe MoraT ,n:a 60,n:aT Harope HJIII Ha,ri:ony, KaKTO
rrpe,n:rroY:IITaTe ).

Ko5ITO II rr03a ,n:a H36epere, .D:po>KTe rop6a H npara CH uJnpaeeHu, 6e3 ,ri:a ce Hanp5I-
rare. He 3aeMaihe crerHaTa, cKoBaHa rr03a. AI<o IICKaTe ,n:a ce noY:erneTe IIJIH pa3-
L ,n:nmKIITe, Harrpanere ro. IIo rrpnHIJ)m He JISiraihe II He o6nSiraihe rnaBaTa CH - Tona
ru:e HacopY:II CbH5I.
:~ i::h
4. OmoeJLeme 20 oo 30 Mwtymu Ja Meouma4uRma (HaY:m-iaemnTe MOraT ,n:a 3arro 11-
HaT c 10 MIIHYTH). blIXTe MOrJIH ,n:a HaBIIeTe anapMa (6JIH30 ,[(0 nae) HJIH ,n:a nycHeTe
KaceTa, K05ITO rrpO,[(bmKaBa 20 ,[(0 30 MIIHynr, 3a ,n:a 3HaeTe Kora CTe npHKJIIOY:HJIH.
AKo ce qyncTnare rro-,n:o6pe, KoraTo Ha6nn30 ifMa qacoBHHK, KOHTO ,n:a norne)K,n:aTe,
MO)Ke H TaKa. Cne,[( Karo rrpaKTHKynaTe 20 ,n:o 30 MHHYTH Ha ,ri:eH B rrpo,ri:omKeHHe Ha
H5IKOJ1KO Ce,[(MIII(H, MO>Ke ,[(a rrpo6BaTe ,[(a MC,[(HTIIpaTe 3a rrepHO,[(H ,n:o e,[(IIH Y:ac.

5. llpesopHeme sceKuoHesHmna .AteoumaifUJl s peoosHa npaKmuKa. ,Il;opH ,n:a Me,n:H-

THpaTe caMO no rreT MHHYTH, Ba)KHO e ,[(a ro rrpaBIITe BCeKH ,n:eH. il,n:eaJIHO e, aKO

,,
MmKeTe ,n:a Me,n:HTHpare rro e,[(HO II CblI(O BpeMe. Onn1MaJIHH5IT BapHaHT e ,n:Ba ITbTII
,[(HCBHO; MHHIIMYMoT e Be,[(Hb)K Ha ,n:eH.

6. He Meoumupaume Ha naJLeH cmoMax. II(e BII 60,n:e no-necHo ,n:a Me,n:HTHpaTe, Ko-
raTo CTOMaXoT BR He e IlbJieH H He CTe yMopeHH. AKO He MO)l<eTe ,n:a MC,[(HTHpaTe,
npe,n:n ,[(a cTe ce HaxpamrnH, II3Y:aKai1Te noHe nonoBHH qac cne,n: xpaHeHe.
'~;;..·

J
- r >t·
458 E,[(MbH,[( EOPH fl.A CE CIIPAB11A1 C TPEBOJJ{HOCTTA H <JJOE1111TE

7. HJ6epeme [/joKyc Ha BHUktaHuemo cu. Ha:li-11ecro roBa e co6crBeHoTo BH ,rnrwaHe

mnr Ma1-npa. Ynpa:>KHemrnra ITO cTpyKTypupaHa Me,n:nra1(H5I no-,n:oJJy H3IIOJ13BaT n
JJ:BeTe TeXHHKH. ,[I;pyrH 061111ai1:mr o6eKTH Ha Me)J;I1Ta1(I15I ca KapTHHH, IIOBTapm.n:a ce ,......,
rv1y3HKa HJ1H HaneB HJ1I1 caKpaJJHII npe,n:MCTH.

Pa3suea1-te Ha KOH4eHmpa4uR

-Koraro 3aITol.rneTe ,n:a ITpaKTHKyBaTe Me,n:HTa1(mI, me BH 6n,n:e OT rron3a ,n:a pa6oTHTe

Bnpxy pa3BHBaHeTo Ha cIToco6HocTTa en ,n:a ce cncpe,n:oT011aBaTe HJJH ,n:a qJoKycupaTe yMa
CH. ToBa me BH ITOMOrHe ,n:a Hai\faJIHTe HeH36e)l<HHTe pa3cei1:BaHirn ITO BpeMe Ha npaKTMKa-
Ta. 0He3H cpopMH Ha Mewnamrn, KOHTO H3HCKBaT IIOCT05IHeH cpoKyc Bnpxy ,n:a,n:eH o6eKT,
ce HapH11aT ,,CTpyKTyp11paHa t-.1CJJ:HTau1rn". ,D;ony OITHCBaMe )];Ba Ta Hai1-o6Hl.IaJIHII mr,n:a -
MaHTpa H 6poeHe Ha H3JJ:HIIIBaHH5ITa. Cne,n: KaTo pa6onne c Te3H CHJIHO CTPYKTyp11pa1m
no,n:xo,ru1 ce,n:M11ua HJJH ,n:Be, MO/KeTe ,n:a ITpeMHHeTe KbM cne,n:BaIIJ;H5I pa3,n:en H ,n:a pa6onne
c yITpaJKHeHH5ITa, OITHcaHH Tai\L AKo ffbK He ce 11YBCTBaTe y,n:o6Ho c MaHTpaTa 11 JJ:HXaTeJI-
HHTe TeXHHKH, MQ)KeTe npOCTO ,n:a npe~nrneTe KbM cne,n:BaIIJ:H5I pa3,n:en H ,n:a pa6oTHTe c
·ocHOBHHTe Me,n:IITaL(HOHHH ynpa:>KHemrn.

1. 1'fa6epeTe 3a cBoi1: cpoKyc ,n:yMa HJIH KpaTKa cppa3a. 1

• CaHcKpIITCKa MaHTpa KaTo ,,OM lllaHTH" HJIH ,,Co-XyM"

• ,ZJ:yMa IIJIH cppa3a, K05ITO BH e npII5ITHa HJIH e 3Hal.rnMa B co6CTBeHaTa BII CHCTeMa OT
y6e:>K,n:eHH5I Ka To ,,penaKcHpaii", ,,ornycHH ce", ,,cera", ,,B rroKoli" , ,,Ear e B r,1eH".

2. MnJI11aJIIIBO ITOBTap5IHTe ,n:yMaTa HJlH cppa3aTa, B H,n:eanmrn cny11ali ITPH BC5IKO H3-
,IJ.IIII1BaHe.

3. KoraTo B yMa BH HaBJIH3aT MHCJIH, peaKL(HH HJIH pa3celiBaHH5I, rrpocTo rII ocTaB5diTe
,IJ.a rrpeMirnaBaT rrpe3 Bae H He/KHO BpnmaliTe BHHMamreTO CH o6paTHO Bnpxy ITOBTa-
p5IHeTO Ha ,IJ.yMaTa HJIH cppa3aTa.
l
4. IlpO,Il.bJI)KeTe TaKa Me:>K,UY 10 H 30 MHHYTH.

6poeHe Ha Y13Aft1WBaH"151Ta

1. HacraHere ce y,n:o6Ho n ce cpoKycHpaliTe Bnpxy BJJ:Hll1BaHH5ITa H H3JJ:Hll1BamrnTa cn. -,

,D:Hillalire 6aBHo n paBHoMepHo Karo or6po5Inare BC5IKO H3JJ:Hll1BaHe. Mo:>Kere JJ:a 6po-
HTe ,UO ,n:eceT H ,n:a 3arro11BaTe OTHa11ano HJIH ,n:a 6poHTe ):(OTaM, JJ:OK'b)J;eTO CTiffHeTe.

2. BceKH IlbT, KOfaTO BHHMaHHeTO BH ce OTKJIOHH, BpnmaliTe ro o6paTHO Bnpxy ):(Hilla-

HeTO .H 6poeHeTo. AKO 3arro11HeTe BbTpeilleH MOHOJIOf HJIH cpaHTa3H5l, He ce rpeBO-
/KCTe H He ce KpHTHKyBaliTe. IIpocTo ce orrrycHeTe H ce BnpHeTe KbM 6poeHeTo .

3. AKo o6npKare 6poeHero, 3arro11HeTe 'or 1 HJIH OT Kpnrna 1(Hcppa Karo . 50 HJIH 100.
 rnABA I 8 ME/l,HTA!l,HJI 45

4. Cne,n: KaTo rrpaKnmyBaTe 6poeHe Ha H3,n:1mrnaHH5ITa H3Becn10 npe.rv1e, Mo:>Ke ,n:a crrpe-r
.n:a 6po1ne n rrpoCTo ,n:a ce cncpe,n:oTol.mTe Bnpxy B,[(Hll1BaHH5ITa n H3,[(HllIBamrn:Ta.

5. IIpo,n:nmKeTe T03H rrpou:ec Hali-MaJIKO 10 MHHYTH n;rn ,no 30 MHHYTH.

KoraTo rrpa,B HTe cTpy1nypHpaHa Me,n:11TaU:H5I e Ba)KHO ,n:a ce cncpe,n:oTOlfHTe Bnpxy H3 ·

6paHH5I o6eKT Ha MC,[(HTaU:H5ITa - HO Ga HC CC HQCUJZ6ame U.llU HanpR2Ql11C Ga 20 npa8Ul11e
IIpaBIIJIHaTa Me,n:nTau:mr e C'bCT05IHHe Ha crroKoliHa KOHU:eHTpaU:HR. KoraTo BH pa3ceH:na1
MHCJIH, Mel.ITH HJIH B'bHillHH CTHMYJIH, OITliTBaHTC ce ,n:a He ce BKOITtIBaTe B T5IX, HHTO ,n:a rn
OTXBnpmne TBnp,n:e eHeprwrno. IIpoCTO HM I103BOJieTe ,n:a H,[(BaT H ,n:a CH OTHBaT.
Me,n:nTau:noHmue yrrpa)Irnemrn, H3ITOJI3Baru;H MaHTpa HJIH oT6poRBaHe Ha n3,n:HIIrnaHH-
5ITa, ca ITOJIC3HH B HaqaJIOTO Ha MC,[(HTaU:HOHHaTa rrpaKTHKa, 3ail(OTO Il(e ·BH IT_
O MOrI:-IaT ,n:a
pa3BHeTe KOHU:CHTpaU:HRTa CH. HSIKOH xopa rn H3ITOJI3BaT rreT .no ,n:eceT MHHYTH B 1-rnqaJioTo
Ha BC5IKa MC.[(HTau:1rn KaTO Haq1rn ,n:a 3aCHJI5IT cpoKyca.
IIpn BC5IKaKBa cpopMa Ha MC.[(HTau:mr no rrpHHU:HIT e OT rroJI3a ,n:a 3aTBOpHTe oqH, 3a
.n:a HaMaJinTe B'bHllIHHTe pa3ceiiBaHH5I. H5IKOH xopa o6aqe rrpe.n:rroq11TaT ,n:a 6n,n:aT c JieKo
OTBopeHH oqH - KOJIKOTO CM'bTHO .n:a BH)K,[(aT B'bHillHHTe rrpe,n:MCTH . Tona MO/Ke ,n:a HaMaJIH
TCH,[(eHU:H5ITa .n:a ce pa3ceH:BaTe OT BnTpellIHH MHCJIH, qyBCTBa i1 MeqTH. IIpo6naH:Te ro, aKO
HMaTe rrpo6JieM c pa3CCHBaHeTO.
,[(oKaTO He ce,n:HeTe ,n:a MC.[(HTHpaTe, e,n:Ba JIH CH ,n:aBaTe_CMCTKa ToqHo KOJIKO rro,n:aTJIHB
Ha pa3ceiiBaHH5I e yMnT _BH. B I1H.[(H5I Ka3BaT, qe HeTpeHHpaHH5IT yM ce ,n:np)KH Ka To Jiy.n:a
HJIH I1H51Ha MattMyHa. I13IT.O JI3BaHeTO Ha TeXHHKHTe 3a CTpyKTypHpaHa Me,[(HTaU:H5I B Haqa-
JIOTO ru:e BH ITOMOrHe ,n:a 3aCMJIHTe crroco6HOCTTa CH ,n:a ce CnCpe,n:oToqanaTe. 110-K'bCHO
MmKe ,n:a peillMTe ,n:a ce OTKa)KCTe OT Te3H cpopMH H ,n:a ce cpoKyCHpaTe rro-rrp5IKO Bnpxy
pa3BHBaHeTO Ha 6,n:HTCJIHOCT.

KyJZmuBupaHe Ha 6oumeJZHocm

E,n:HTCJIHOCTTa e MHOfOCTpaHHa KOHU:eITU:H5I, K05ITO Tpy,n:HO ce OITHCBa c H5IKOJIKO ,n:yMH.

BnB ,,Full Catastrophe Living" )J;:>KOH Ka6aT-3HH ,n:eqrnHHpa 6.n:HTeJIHOCTTa TaKa: ,,Ka3aHo
c ,n:ne ,n:yMH, 6.n:HTeJIHOCTTa e e)KeMoMeHTHO C'b3HaBaHe. TR ce KynTHBHpa qpe3 rrpe,n:HaMe-
peHo CnCpC.[(OToqaBaHe Ha BHHMaHHCTO Bnpxy HCil(a, KOHTO 06HKHOBCHO HaIT'bJIHO rrpeHe-
6pernaMe. E.n:HTCJIHOCTTa e CHCTeMaTHqeH IIO,[(XO,[( 3a pa3BHBaHe Ha HOBH BH,[(OBe KOHTpOJI
H Mn,[(pOCT B )KHBOTa HH B'b3 OCHOBa Ha BnTpCllIHa crroco6HOCT 3a peJiaKCaU:H5I, BHm~rnHHe,
C'b3HaBaHe H rrpOHHU:aTeJIHOCT".
HaKpaTKO, 6,n:HTCJIHOCTTa e 6e3KpI1TllqHH5IT cpoKyc Bnpxy OHOBa, KOCTO B'b3HHKBa B
HaCT05IIl(H5I MOMeHT. T5I 03HaqaBa .n:a Ha6mo,n:anall1 Herrocpe,n:cTBeHoTo cH rrpe)KHBRBaHe
TaKona, KaKBOTO e, 6e3 ,n:a ce orr11rnall1 ,n:a ro rrpoMeH5Illl, ,n:a peanrpalll HJIH ,n:a MY rrpeqHill.
IIJ;e OU:CHHM 6,n:HTCJIHOCTTa ITO .[(OCTOHHCTBO, aKO . OC'b3HaeM, qe T5I o6xBail(a B°CllqKH Harna-
CH, OIIHCaHH B pa3,[(eJia 3a rrpaBHJII-IaTa Harnaca: HCCnIIpOTHBa, rrpHeMaI-Ie, 6e3KpHTHqHOCT,
HaqHHaem: yM, TnprreHHe, ,[(OBepHe H on1ycKaHe. EJJ;HTeJIHOCTTa He e Heil(O, K'bM ITOCTHra-
HeTO Ha KOCTO Tp516Ba CHJIHO .n:a ce CTpeMHTe, 3ail(OTO TOraBa rn Il(e BH y65Irna. KaTO ce
ycrroKOHTe, OTrrycHeTe H rrpOCTO Ha6mo,n:aBaTe 6e3KpHTHqHo IIOTOKa Ha rrpe)KllB5IBaHOTO,
me 3arroqHeTe ,[(a yceil(aTe KaKBO e 6.[(HTCJIHOCT . .,[(yMHTe He MOraT ,n:a o6°5ICH5IT 3HaqeHHCTO
Ha 6,[(HTeJIHOCTTa TaKa .n:o6pe, KaKTO rrp5IKOTO rrpe)KHB5IBaHe.
 460 E,[(MbH,[( EOPH /I.A CE CflPABHA1 C TPEBOJKHOCTTA H cf>OEHHTE

CbcTpa,namreTo e qacT OT 6.n1neJIHOCTTa. MHoro ylmTeJIH ITO MeJJ:HTarurn a1n~eHTHpaT

Bbpxy .npy)Kemo6HOTO HJIH CbCTpa;:i:aTeJJHO OTHOllieHHe KbM BbTpellIHHTe ITpe)ICHB5IBa1urn,
He3aBHCHMO KaKBH ca Te. 0TJ-:IaliaJIO TOBa MO/Ke .na e Tpy)mo, TbM KaTO HaBHIJ,HTe 3a KpH-
TW-:IHOCT H HeITpH5I3bH KbM HeraTHBHH CbCT05IHH5I KaTO TpeBQ)KHOCTTa, rHeBa H 6oJIKaTa,
. ca JJ:bJI60KO BKopeHeHH. 11.(oM ce HayqHTe .na ITpaKTHKyBaTe TbpITeHHe H 6e3KpHTIFIHOCT
KbM 8CUL[KO, Koemo ce nOJI6JI8a ITO BpeMe Ha l\'fe)J;HTarurn, me 3aITOlJHeTe .na KYJITHBHpaTe
ITO-C'bCTpa,naTemw OTHOllieHHe KbM ce6e CH. B KpaifHa CMeTKa 6;:i:HTeJIHOCTTa MQ)Ke H30C-
HOBH .na ITpOMeHH HalJHHa, no KOHTO ce CITpaB5ITe CbC CTpaxa H 6oJIKaTa. 11.(oM ITpaKTJIKaTa l
BH yKpenHe, me ce HaylJHTe .na ce OTITYCKaTe H .na OCTaBaTe B HaCT05ImeTO .nopH KOraTo
H3nHTBaTe CTpax HJIH 6oJIKa.

CJie,nmne MeJJ:HTaIJ,HOHHH yITpa)f{HeHH5I ca BJJ:bXHOBeHH OT ,[()KOH Ka6aT-3HH, ,[(/I<aK

KopmpHHJIJJ: H .npyrH yT..rnTeJIH no MeJJ:HTaU.H5I. Te ITpomTHqaT OT ocHOBHHTe npaKTHKH,
H3nOJI3BaHH OT yqeHHIJ,HTe no MeJJ:HTaIJ,HH B ITPOJJ:bmKem1e Ha BeKoBe. OnHcamue TYK yrr-
pa)KHeHH5I aKu.eHTHpaT Bbpxy ITOJJ:JJ:bP/KaHeTO Ha cpoKyca Bbpxy JJ:HlliaHeTO BH - ITOCT05IHHO
BpbmaHe Ha BHHMaHHeTO o6paTHO KbM JJ:HlliaHeTO BCeKH IT'bT, KOraTO ce OTKJIOHH. Bepo-
5ITHO e Haif-.no6pe .na ITpaBHTe yITpa)lrneHHSITa nocJie,noBaTeJIHO. II(oM .no6neTe H3BecTeH
OITHT B Me,UHTaIJ.H5ITa, MQ)KeTe .na BKJIIOlJHTe acrreKTH OT Te3H yrrpa:>KHeHH5I BbB BCeKHJJ:HeB-
HaTa CH ITpaKTHKa.

OcHoBHa Meouma4uR

OcHOBHaTa HHCTPYKU.H5I 3a TOBa yITpa)KHemre e npocTa - He)KHO ;:i:a cncpe,noTOlJHTe

BHHMaHHeTo CH Bbpxy IJ.HK'bJia Ha JJ:HlliaHe. Bue rrpOCTO H_a6nw;:i:aBaTe BJJ:HllIBaHH5ITa H II3-

l
JJ:HllIBaHH5ITa CH. HacolJBaTe nbJIHOTO CH BHHl\-faHHe KbM ycemaHeTO 3a BJIH3aiu.H5I BbB . Bae
Bb3JJ:YX H ycemaHeTO rrpH H3JJ:HlliaHeTO Ha Bb3,Uyxa. BIDKTe ;:i:aJIH ycemaTe ,UHlliaHeTO CH B
KOpeMa HJIH B rbpJJ:IHe. He ce OIIHTBaHTe .na 33,IJ:bJI6011HTe ,UHlliaHeTO CH HJIH .na HaITpaBHTe
Hemo .npyro ( OCBeH aKo He H3IIOJI3BaTe TeXHHKaTa 3a OT6p05IBaHe Ha H3JJ:HllIBaHH5ITa, 3a ,rxa
ce cbcpe;:i:oTOlJHTe). H;:i:eSITa e npocTo ;:i:a Ha6JIIO,UaBaTe rrpou.eca Ha .nmrraHe 6e3 ycHJIH5I II
.na npe)KHB5IBaTe BCHlJKH ycemaHH5I (5ICHH H He5ICHH), CBbp3aHH c Hero.
CJie;:i:eHeTo Ha ;:i:HrnaHeTo e npocTo, MaKap He BHHarn ;:i:a e -JiecHo. CJie;:i: ;:i:Be nm1 TpH
MHHYTH Bep05ITHO me ycTaHOBHTe, qe YMbT BH ce OTer11aBa H HCKa .na ce HaCOlJH KbM Hema
.npyro. fun T5IJIOTO BH me IIOHCKa .na CMeHH II03aTa HJIH .na CTaHe H .na HarrpaBH Remo ,rxpyro.
To11Ho B T03H MOMeHT 3arroqBa ,,pa6oTaTa" Ha l\1e.nnTau.11SITa. BMecTo .na ce ITo;:i:;:i:a;:i:eTe Ha
HMITYJICa .na HarrpaBHTe Remo ,npyro, Bile ITpOCTO HG6.!l!OOa6ame caMH5I HMIIYJIC H ITOCJie BHJ:I-
MaTeJIHO BpbmaTe BHHMaHHeTO CH o6paTHO KbM JJ:HlliaHeTO H ro CJieJJ:HTe Mllr CJie;:i: MHf.
CKJIOHHOCTTa .na ce pa3ceifBaTe H .na crrpeTe .na cJiemne .nnruaHeTo CH e HeH36e:tKHa.
3a rreT MHHYTH TOBa MO)Ke ;:i:a ce cny11H ,neceT HJIH MO)Ke for rreTHa,neceT II'bTH. Mrtozo e ea-
:JfCHO oa He ce KpumuKyeame, KoraTO ce pa3ceeTe. IIpOCTO 3a6eJie/R:eTe, qe ro rrpamITe, H
IIOCJie He)KHO BbpHeTe BHHMaHHeTO CH o6paTHO KbM JJ:HlliaHeTo. AKO He BH xapecBa ¢aKT3,
qe CTe TOJIKOBa pa3Ce5IHH, rrpOCTO 3a6eJie)KeTe, qe He BH xapecBa H IIOCJie BbpHeTe cpoKyca
CH B'bpxy ;:i:mnaHeTo. AKo HaHCTHHa BH xapecBa ycemaHeTo, ITpocTo 3a6eJie)KeTe moea H

J
 --'~f;· '
-l 'c:
;'t ·.'._
:;j • .

.,J ,-·
-. ·,
... ·.
rntd3A 18 MEJ{HTAI(Hfl 461
fj \ :
~
--.-
..
ce BbpHeTe KbM B,UHlllBaI-nrnTa H H3,UH1llBaHirnTa. I1~ra:ihe rrpe,UBf{,U, qe H5IMa TaKOBa HCW:O
.. -";, ·

--.'·i~
•J KaTo .no6pa IrnH JIOilla MemnaU:H5I. Il(e ce cny-c-rna ,.ua xapeCBaTe HJIH ,.ua He xapecnaTe KaK
i
!'
e MHHana ,na,neHa Me,UHTaumr. 11 Bee rraK m\.raihe rrpe,n:BH,.u, qe ueJITa Ha Me,n:HTau:1rnTa e
I. . • :..- rrpOCTO ,na Ha6mo,.uaBaTe rrpe)KHB5IBaHeTO B HaCT05III(H5I MOMCHT, 6e3 ,.ua ce crpeMHTe ,.ua
.; :i~ ...
~ ~ . :, .:. -
IlOCTHrHeTe Hew:o 1IJIH ,.ua OUCH5IBaTe KaK e l\1IIHaJIO.

Ynpa>«HeH~e

1. Ce,.uHeTe y,.uo6Ho, Ho c H3rrpaBeH rpb6 H c ,.uonerreHH ,.uo rro,na CTbrraJia. <:PoKycH-

paihe ce Bbpxy ,UHillaHeTO CH, .D:OKaTO ,UHillaTe 6aBHO OT KOpeMa. (AKO He ycew:aTe
.IJ:HUiaHeTO CH B KOpeI\rn, OITHTailTe ce ,.ua ro yceTHTe B rbp,UHTe.) Cne.n KaTO ce cPOKy-
CHpaTe Bbpxy KOpeMa, IT03BOJieTe MY ,.ua ce OTnycHe H ,.ua OMCKHe. HeKa ycew:amrnTa
OT B.IJ:HUIBaHeTO H H3,UH1llBaHeTO 6b,UaT Balli cpoKyc. (To3H rrpou:ec ,UOCTa rrpHJIHqa Ha
KopeMHonw ouuwHe, onHcaHo B Dzaea 4.) Ooffypere CH 20 ,.uo 30 MHHYTH 3a TOBa
L yrrpa)KHCHHe Ha M5ICTO, Kb,UCTO H5IMa ,.ua BH pa3ce:H:BaT lIJIH rrpeKbCBaT.

2. I10MHeTe OCHOBHHTe Harnacn, KOHTO cpopMnpaT OCHOBaTa Ha MC,UI1TaU:H5ITa: Ha'lrn-

Haem yM, npHeMaHe, HCC'bnponrna, 6e3KpHrwrnocT, Tbprremre, ,UQBepHe, oTnycr<a-
He. 0TbpceTe ce OT BC5IKarrnn oqaKBaHH5I 3a TOBa KaK u~e MHHe npaKTHKaTa. AKo
H3nHTBaTe TpeBmKHOCT, He ce omrrnailre ,.ua 5I rrporomne.

3. bHXTe MOrJIH ,.ua 3aTBOpHTe oqII HJIH TibK ,.ua nI OCTaBHTe JICKO OTBOpeHH. AKO yc-
TaHOBHTe, qe 3aTBap5IHCTO Ha OlfHTe BH rrpaBII CbHJIHBH, MQ)KC ,na e OT I10JI3a ,na rn
L .IJ:bp)~HTe ornopemr H cpoKycHpamr Bbpxy onpe,.ueJieHa TO'lIKa B cTa5ITa.

4. <DoKycnpaliTe ce Bbpxy M5ICTOTO B T5IJIOTO CII, Kb.IJ:eTO ycemaTe B,UHUIBaHH5ITa H H3-

,UHUIBaHH5ITa. ToBa MO:>Ke ,.ua e KopeI-.1bT HJIH nbK rbp,.urrTe. ITpocTo 6b,neTe c M5IC-
TOTO B T5IJIOTO CH, Kb,UCTO BH e Ha-H-y,.uo6Ho ,.ua CJIC,UHTe ,UHIIIaHeTO CH. AKO He CTe
cnrypHH, KopeMbT e ,.uo6po M5ICTO 3a 3arroqBaHe.

5. ,Il;HUiaHTe HOpMaJII-IO, 6e3 ,.ua ce OTIIITBaTe ,.ua KOHTpOJIHpaTe B,UHUIBaHH5ITa H H3.IJ:HUI-

BamrnTa. Koraro YMbT BH 3arroqHe ,.ua ce pa3ceilBa OT ,.unlllaHeTo (KoeTo HeMHHyeMo
me CTaire), OCTaBeTe ro ,.ua ro HarrpaBH, 6e3 ,.ua ro KpHTHKyBaTe. ITocJie HC)KHO Bbp-
HeTe BHHMamreTO CH o6paTHO Bbpxy ,UHillaHeTO. HarrpaBeTe ro TOJ1KOBa IlbTH, KOJI-
KOTO e Heo6xo,.uHMO, no BpeMe Ha Mewuau:rrnra. ,IJ;a 3a6eJI5l3BaTe Kora yMbT BH ce
OTKJ10H5IBa H ITOCJie ,.ua BbpHeTe BHHMaHHeTO CH o6paTHO Bbpxy ,UHUiaHeTO e HClI(O
HOpMaJIHO no BpeMe H9- Me,UHTau:1rn. QqaKBaihe TOBa ,.ua ce cnyqn MHOfO IlbTH.

6. AKO ce I105IBH H3IIJiarueHa MHCbJ'1 H ce OITHTa ,.ua 3a,Ubp:>KH BHHMaHHeTO BH, MmKe ,na
BH e OT I10J13a ,.ua CH HaITOMHHTe: "To Ba e npOCTO MHCbJI" HJIH ,,A3 He CbM MO HTC
MHcnn". IIpocro rrpo,.ubmKeTe ;:i:a mnrraTe c H3nJJaUieHaTa MHCbJI HJIH qyBcTBO, 6e3
,na HM rro3BOJI5IBaTe ,.ua BH 3aBna;:i:e5IT. HaKpa5I Te w:e ce npoMeH5IT H w:e H3qe3HaT. C
rrpaKTHKaTa me BH CTaBa BCe no-necHO ,.ua ce OTbpCBaTe OT pa3CeHBall(HTe MHCJIH,
,nopH H3IlbJ1HCHHTe CbC CTpax.

7. Pa3ce:H:BaHH5ITa, oTerqeHHeTo, HepBHOCTTa, CbHJIHBOCTTa H HeTbprreHHeTo ca_o6H-

qaliHH peaKu:1m no BpeMe Ha Me,JJITaUH5I. Koraro ce no5IB5IT, rrpocTo rH Ha6mo,na-
BaliTe, OCTaBeTe fH ,.ua 6b,UaT H BbpHeTe BHHMamreTO CH KbM ,IJ,iunaHeTO.

"i.~ .

f'.~~',
 _J

462 E~M'1H~ EOPH f{A CE CIIPABHA1CTPEBOJJU!OCTTA11 c/J0EH11TE l

8. AKo yCTaHoB1ITe, {-re Y: ecTo ce pa3cenBaTe, forxTe Mornn .n:a orrwraTe Texm1KaTa c OT-
6posrnaHeTo Ha lI3JJ:HWBaHH5ITa, orrHcaHa B rrpe,n:HUIHM5I pa3.n:en Ha Ta3H rnaBa. Epo:H-
l
Te OT 1 ):(O 50 lI rroCJl e 3arroqHeTe OTHaqaJio. KoraTo ycenne, qe cTe ce oTrrycHana
,[(OCTaTbY:HO, 3a .n:a OCTaHeTe OTHOCHTCJIHO .n:o6pe cj)oKycHpaHH Bbpxy JJ:HIIIaHeTo CH,
crrpeTe ,[(a 6poMTe.
l
9. IhpBOHaY:aJIHO rrpan1rn:yBaihe TOBa yrrpa)KHeHHe
JIHY:eTe ):(0 30
10 MlIHYTH H ITOCTerremro yBe-
MHHYTIL MmKe .n:a rvrnHaT H5IKOJIKO CCJJ:MHUlI, ,[(OKaTO CBHKHeTe c 30-
l
MHHYTHI15I ceaHc, HO TOBa e ITOJJ:XOJJ:5Ima rrpO,IJ:bJDKI1TCJII-IOCT 3a ,[(bJirocpoqHaTa BH
rrpaKTMKa. MmKe ;.:i:a BM 6b;.:i:e OT rroJI3a ,n:a en H3rnacnTe anapMa HJIH ,n:a rrycHeTe
KaceTa c MemITaTHBHa MY3HKa, K05ITO rrpo,n:'hJI>K~Ba 30 MHHYTH, 33 ):(3 3HaeTe Kora
l
CTe rrpHKJII:{)q}IJilf. fuKOlI xopa rrpe,n:rroqJ{T3T BCeKlIJJ:HCBHa MC,[(HTau:irn OT
TH HJIH ):(OpH qac. EKcrrepHMeHTHpaHTe, 33 ;.:i:a ycTaHoBHTe KOH rrpo,n:bJDKHTeJ1HocT e
45 MHHy-
l
HaH-ITO,[(X0):(5UU:a 3a Bae. IIperropbqBaM BH MHHHMYM 30 MlIHYTlI IIOHe Be,IJ:Hb)K ,[(HCBJIO.
10. Kora To rrpHKJII:DY:MTe c rrpaKTHKaTa CH 3a ;.:i:emr, He)KHO OTBopeTe oqH (a1<0 ca 6Hm1
3aTBOpeHH) H ce rrpoTerHeTe. 06bpHeTe -~HHMaHHe K3K ce Y:YBCTBaTe, HO He ou:emr-
Baihe ycern:aHeTo, Bee e.n:Ho ;.:i:am1 e xy63BO HJIH JIOIIIO. AKo ce Y:YBCTBaTe ,n:o6pe cne,.Q
rrpaKTHKaTa, Bb3,D:bp&aihe ce OT oqa1rnamrn, qe cJie,n:naw;aTa BH rrp3KTHKa rn:e 6n,[(e
CbIUaTa. I11\rni1Te rrpe;:i:BH,IJ:, qe H5IKOH rrpaKTHKH me BH xapecBaT IIOBeY:e OT ):(pyrn.
HeKa BCRKa rrpaKTMKa 6n):(e yHnKaJIHO npe)KHB5IBaHe.

CKaHupaHe Ha m~lflomo: yceu1aHe Ha mRizomo no epeMe J-La Meoumai/Ufl

CKamipaHeTo Ha T5IJIOTO e ,n:pyro MHoro rrone3HO ynpa)KHemie 3a pa3BirnaHe Ha 6.[(H -

TeJIHO Cb3HaBaHe. KaTo I-Iacoi:rnaTe BHHMaHHCTO CH 6aBHO II rrpe.n:HaMepeHO Kbl\1 BC5IKa
e.n:Ha qacT OT T5IJIOTO CH, Blfe CTe B CbCT05IHHe ,n:a 3a)J:'hJI6oqnTe Bpb3KaTa CH c Hero H crro-
co6cTBaTe 3a CBbp3BaHe Ha y\rn n T5IJIOTO. MHo3HHa OT Hae MMaT ,n:BoilcTBeHa Bpb3Ka c rn-
JIOTO CH - Bb3IIplieMaT ro KaTo o6eKT H ro rrpeu:emrnaT K3TO TBnp.n:e f0JI5IMO, c HerrpaBlIJICH
p33Mep HJIH B He ):(06p3 cpopM3. OcBeH TOBa HHe CMe CKJIOHHH ,n:a CKJia;.:i:Hp3Me B !enarn
CH HeraTHBHH eMOU:HH rro.n: cpopMaTa Ha MYCKYJIHO Harrpe)KeHHe, HerrpaBHJIHa cToilrn 1rnH
qyBCTBO 3a TC)l{eCT. CKaHHpaHeTO Ha T5IJIOTO me BH IIOMOrHe ,n:a ce crrpIUITeJIHTe c T5IJIOTO
CH H rn:e II03BOJIH Ha ITOTHCHaTHTe HJIH 33,D:bp)KaHH B Hero qyBCTBa ,na H3JI5I3aT Ha ITOBbpX-
HOCTTa H .n:a 60,[(aT OCBo6o.n:eHlI. .
ner~eTe
Hai1-,no6pe e .n:a rrpaBHTe cKaHnpaHeTo Ha T5IJIOTO KaTo HJIH ce,[(HeTe B y):(o6eu
rroneraT CTOJI H o6nerHeTe f'JiaBa. IlbpBOHaqaJIHO 3a OKOJIO MHHyTa ce cpoKycnpaHTe BbpXY l ..
,lJ)UIIaHeTO CH OT KOpeMa H ce yBepHTe, qe CTe B y,n:o6Ha II03a. Cne.n: TOBa 3anoqHeTe yn-
pa)l{HeHHCTO KaTO ce CbCpe,[(OTQqHTe Bbpxy IIpbCTllTe Ha JICBH5I KpaK. 06opHeTe BHHMaHIIe
Ha ycern:aHH5ITa B rrpbCTHTe Ha JieBH5I KpaK. CJie,[( TOBa rroeMeTe B'b3):(YX H CH rrpe,n:cTaBeTe,
qe ll3JJ:HIIIaTe Te3H yceru;aHH5I rrpe3 rrpbCTHTe Ha neBH.51 KpaK. IIpocTo BlI3Y3JIH3Hp3ihe rrp 0 -
CTHTe Ha JieBH5I CH KpaK ll cu rrpe,n:CT3BeTe, qe H3JJ:HlllaTe HaJJ:OJIY rrpe3 JICBH5I Kp3K If CTb-
rrano II HaBbH rrpe3 rrpbCTHTe. MaKap -qe OTHaqaJIO TOBa MO>Ke ,n:a BH ce CTpyBa CTpaHHO, c
npaKTHKaTa crnBa rro-necHo. CJie,n: KaTo HarrpannTe HJIKOJIKO H3,IJ:HIIIBaHH5I npe3 rrpocTttTe
Ha JICBH5I KpaK, rrpO):(bJDKeTe CKaHHpaHeTO Ha T5IJIOTO c JI5IBOTO CT'bIIaJIO. 0THOBO o6bpHeTe
BHHMaHHe Ha ycern:aHH5ITa mm Harrpe>KeHHCTO B JI5IBOTO CTbrrano, IIOCJie H3,[(HIII3HTC Te3II_
ycew;aHM5I HJIH Harrpe)l(eHMe rrpe3 JI5IBOTO CTbrrano H5IKOJIKO IIbTH. Cne.n: KaTo 3aBoprmne l
 f JlABA 18 MEJ{HTAr{HJI 463

npou:eca c J15IBOTO CTbITaJTO, rrpO,[(bJDKeTe c BC5IKa LiaCT OT T5IJTOTO.· ,[(011y ,n:aBaMe npHMepeH
pe,n:. He 3a6paB5IHTe, Lie npn BC5IKa qacT OT T5IJTOTO Tp5I6Ba ,n:a ce cpoKycnpaTe Bbpxy ycema-
HH5ITa 1LlII Harrpe)J<CHIIeTO TaM I{ rrocne ,n:a rH H3,[(HlliaTe.

1. IIpbCTHTe Ha 11eBH5I KpaK 13. JfaBa rro,n:naKbTHa LJaCT Ha pbKaTa

2. nsrno CTbIIaJTO 14. JfaBa Ha,n:naKbTHa LiaCT Ha pbKaTa

3. n5IB rrpaceu: 15. JJ5IBO paMO

4. nsrno 6e,n:po 16. ).::(5IcHa ,n:naH

5. ITpbCTHTe Ha ,n:ecHH5I KpaK 17. ).::(5.IcHa rro,n:naKbTHa LJaCT Ha pbKaTa

6. ).::(5ICHO CTbnano 18. ).::(5.IcHa Ha,n:11aKbTHa qacT Ha pbKaTa

7. ).::(eceH npaceu: 19. }::(5ICHO paMO

8. ).::(5ICHO 6e,n:po 20.BpaT

9. Ta3 21. YcTa H Lien10cT

10. ,IJ:onHa qacT Ha Kopervm 22. Q-crn H LfCJ10

11. rbp,[(H 23. TeMe

12. n5IBa ,[(JTaH

KoraTO CTHrHeTe ,n:o TeMeTO CH, npe,n:cTaBeTe CH KaK B,[(HUIBaTe H H3,[(Hll1BaTe npe3
Hero. lliKoH xopa rrpe,n:noq11TaT .n:a H3ITOJT3BaT KaceTa cbc 3anHcaHH HHCTPYKU:HH 3a cKa-
HIIpaHeTo Ha T5IJTOTO. Ka6aT-3HH npe.n:11ara qy,n:ecHa rrope,n:Hu:a OT KaceTH 3a 6.n:11TenHa
MeJ]JITau:mr, BKJTIOLfHTeJ1HO CKaHHpaHe Ha T5IJTOTO (BmK pa3,n:e11a c KaCeTHTe 3a Me,[(HTau:mr
B Kpa5I Ha Ta3H rnaBa).

EdumeAHocm 1-La noAl-lomo noAe 1-La C'b31-Laea1-Lemo

,Ll;BeTe rrpe,[(HllIHH yrrpa)KHCHH5I aKU:CHTHpaxa Bbpxy cpoKyc11paHeTO Ha BHHMaHHCTO BH ,

Bbpxy ,[(HlliaHeTO HJ1ll Bbpxy cPH3HqecKHTe yce:maHH5I B T5IJTOTO. I1 ,[(BeTe yrrpa)KHCHI15I ca OT
l10JI3a 3a YCB05IBaHe Ha yMeHHCTO 3a CbCpe,[(OTOLfaBaHe B HaCT05II.l(CTO ll 3aITa3BaHe Ha cpo-
Kyca, He3aBHCHMO OT pa3cei1BaHH5I_Ta. C11e.n:Bal.I(aTa CTbnKa e ,n:a pa3UIHpHTe clloKyca CH .n:o
ToqKaTa, B K05ITO npeBpbru;aTe BC5IKa IT05IBHJTa ce MllCbJT, qyBCTBO HJ1ll ycemaHe B ,,o6eKT
Ha cpoKyca';. KaKBOTO 11 .n:a ce nosrBH, ce rrpeBpbma B o6eKT Ha 6,n:11TeJTHOCTTa. IIpH T03H
ITOJJXO,[( H5I~Ia pa3ceiiBaHH5I, 3aIIJ;OTO BCHqKo, KOeTO 6iixTe CMeTHami 3a ,,pa3cei1BaHe"' cera
ce npeBpnw:a B Hemo, KOCTO .n:a Ha6nro,n:aBaTe c npHeMaHe H 6e3KpHTHqHOCT.
0TBap5.IHeTO Ha BHHMaHHeTO BU 3a u:ennsr crreKTbp npe)KHB5IBaHH5I ce Hapnqa omKpU-
mo 8HUMGHlle. ,,OTKpHTO" 03HaqaBa, qe Cb3HaBaHeTO BH e OTBOpeHO, 6e3KpHTI{qHo HJ1H
Herrpeqemo. BHe rrpoCTO IT03BOJ15IBaTe Ha OHOBa, KOCTO e .Ha rrpe.n:eH ITJTaH B npe)KHB5IBa-
HCTO, .n:a 6b,n:e, 6e3 .n:a ce onnTBaTe ,na ro npoMeH5ITe nnn ,ri;a ce OT.IJ:pbrrBaTe OT Hero. ToBa
IIbJIHO ITpHeMaHe Ha HCIIOCpe,[(CTBeHQTO rrpe)KHB5IBaHe, KGK80n10 U Oa e mo, e OC06eHO
II0.11e3HO 3a crrpaB5IHe c TpeBo:>I<HOCTTa. TpeBO)KHOCTTa ll CTpaXbT BHHarH ce BJTOIIIaBaT OT
 464 E,[(MbH,[( EOPH f{A CE CIIPABJ1M C TPEBO>I<HOCTTA JI c/JOEHHTE

CbrrponrnaTa HJJH omITHTe ,na ce OT,naneqmn OT T5IX. KonKoTo rroneLre ce omnnaTe ,na ce
OTbpCHTe OT cTpaxa, TOJJKona rroBeqe TOH HapacTBa. KaTo rrpocTo ocTaHeTe c yceI.IJ,aHero
3a TpeBQ)KHOCT, KOJJKOTO H HerrpH5ITHO ,na e TO, mre MY I103BOJ15IBaTe ,n:a II3Bbpmr Kypca CH
H ,na OTilIYMH, KOeTO HaI<pa5I CTaBa. KoJJKOTO IIO-IIbJJHO rrpHeMeTe j.H IIOHeCeTe TpeBorara
HJJH cTpaxa, 6e3 ,na ce omnnaTe ,na rn rrporomne, TOJJKOBa rro-6np3o Te me ce rrpoMeHsrr
H I.IJ,e rrpeMHHaT.
Cne,n:HoTo Me,n:inau:HoHHO yrrpa)f<HeHHe OT Tpn qacni rrolfHBa Bbpxy e,nHo yrrpa)KHe-
mre, rrpe,ncTaBeHo OT ,[()Kecppn EpaHTJrn B HeroBaTa Kmrra ,,Calming Your Anxious Mind"
(YCIIOK05IBaHe Ha TpeBQ)KHH5I y~r). ropell(O rrperropbqBaM Ta3H KHHra 3a II0-3a,UbJ160lJeHo
pa36npaHe Ha ITOJ13aTa OT Me,UIITau:mna 3a crrpaB5IHeTO c TpeBmKHOCTTa II CTpaxa.

YnpamH eH'1e

Ca30aeaHe Ha ycJZOBUR 1a _.\feOuma4uR

1. Ce,n:HeTe y,n:o6Ho Ha M5ICTOTO, Kb,neTo o6HKHOBeHo rrpaKnIKyBaTe l\1e,nHTaU:H5I. Oca-

rypeTe CH rroHe 20 ,no 30 ?-.rnHynr 3a TOBa yrrpa)frnemie .

2. IIpHIIOMHeTe CH KJJIOlJOBIITe . HarnacH, KOHTO Cb3JJ:aBaT OCHOBaTa . 3a Me,[(HTa1urn:

rrpHeMaHe, 6e3KpHTHlfHOCT, HecnrrpoTHBa, TbprreHHe, ,nonepHe H TaKa HaTaTbK. OT-
npceTe ce OT CJ1YlfHJ10TO ce rrpe3 ,neH5I, KaKTO H OT l(eJJHTe H Ot-Ia:r namrn:Ta CH OT-
HOCHO TOBa yrrpa)KHeHHe. IIo3BOJieTe CH HaIIbJIHO ,na 6n,n:eTe B HaCT05III(H5I MOMeHT.
Bb3ITpHeMeTe Harnaca Ha CbCTpa,n:amre HJJII ,,,npy)Kemo6HOCT" Kb:.\f BCHlJKO, KOeTO
ce II05IBH.

3. Cncpe,D:OTOlJeTe ce Bbpxy JJ:HillaHeTO CH, KaKTO CTe ce HayqIIJJH B IIbpBOTO MeJJ:IITa-

U:HOHHO yrrpa)KHeHHe. OcTaHeTe cpoKycIIpaHH Bbpxy l(HKbna Ha ,n:muaHe l\.tiirnyTa HJ1H
,UBe, BpblIJ,aHKH yMa CH KbM ,n:mnaHeTO BCenr ITbT, KoraTO ce OTKJJOHH. lI03BOJ1eTe
CH ,n:a ce oTrrycHeTe B cnyqBamoTo ce. HeKa KopeMbT BH oMeKHe.
/. /

, . Ca30aeaHe Ha 6,n:HTeJJHOCT Ja cemueHUR onum

4. Cne,n: KaTo ce cocpe,noTOlfHTe Bbpxy Cb3HaBaHeTo Ha JJ:HIIlaHeTo CH, pa3IlIHpeTe

BHHMamreTO CH, 3a ,n:a BKJifOqHTe BCHlfKH OKOJJHH 3BYI(H. 06bpHeTe BHHMaHHe Ha.
pa3J1HlJHHTe 3BYU:H H 3a6eJJe)KeTe KaK ce ycmrnaT, CTHXBaT H H3lfe3BaT.

AKo ,na,neH 3BYK rropa)K,na H5IKaKBH ou:eHKH H.n H MHCJIH, rrpocTo oT6eJie)KeTe T03H
cpaKT H ro OCTaBeTe ,n:a mqe3He. He IT03BOJ15IBai1Te ,n:a _6b,n:eTe BI1pHMlfemr B MHCJ1H
3a TOBa ,JJ:aJJH ,na,n:eH 3BYK e HerrplrnTeH HJIH ,npa-3 Hem (HaIIpHMep ,,AMa qe IlIYMHO
Kyqe" HJJH ,,ETo ro rraK TenecpOHbT MH") H rrpOCTO Ha6n10.r:i:aBai1Te caMHTe MHCJ1IL
IIo3BOJ1eTe Ha BHHMaHHeTO CH ,n:a ce pa3lllHpH, 3a ,n:a BKJIIOlfH BCHlJKH 3BYU:H, KOHTO
qyBaTe, KaKTO H THlllHHaTa.

5. AKo yceiine, qe ce OTHaC5ITe, o6npKBaTe, HepBHpaTe mill pa3cei1BaTe, He)KHO Bbp-

HeTe BHHMaHHeTo CH o6paTHO KbM JJ:HlllaHeTo. Bn3CTaHoBeTe 6,n:inenHOCTTa KbM
JJ:HIIlaHeTO CH. AKO pa3cei1BaHeTO e CHJIHO, OCTaBeTe ro H rrpo6Bai1Te ,n:a JJ:HIIlaTe
H H3JJ:HUrnTe, ,noKaTo ce rrpoMeHH. HeKa KopeMiT BH ocTane MeK H oTrrycHaT. Bpn-
mai1Te ce KbM ,[(HIIlaHeTO H MeKH5I CH KOpeM TOJ1KOBa qecTO, KOJJKOTO Tp5I6Ba, 3a .ua
60,n:eTe B HaCT05III(eTO H 3a3eMeHH B ceralllHH5I MOMeHT.

J
rnAnA 18 ME!{HTAr{Hfl 465

6. ITpoLJ:bmr<aBaiinr, pa3runpeTe ¢oKyca CH, 3a ,na BKJII-OtIIHe BC1'P-IKH BbTperumr ~·e­

necmr ycew:amrn, 3a KonTo CH ,n:aBaTe cMeTKa, 1-rnpe,n: c .D;HlllaHeTo. On1ycHeTe ce
B ycew:aHeTo 3a THJIOTO CH, 6e3 ,n:a ce orrHTBaTe ,n:a HanpaBHTe Herr:i:o. 3a6enen<eTe
TeJieCHHTe ycew:aHH5I KaTO BH6pau:HH, KOHTpaKU:HH, pa31I1Hp5IBaHH5I, TOTIJIHHa, xna,n:
H TaKa HaTaTbK. flpocTo ocTaBeTe BC5IKO ycer.u:aHe ,n:a 6b,n;e TaKona, KaKBOTO e. AKo
HMaTe MHCJUI IIJJH peaKIUUI 3a ,n:a,n:eHO ycew:aHe, 3a6eJie)KeTe TC3H MHCJJH H peaKU:HH
H fH OCTaBeTe .n;a OTlllY!\UIT.

7. Cera pa3ruHpeTe Cb3HaBaHeTo, 3a ,n:a BKJIIOtIHTe BCHtI_

K H MHpH3MH HJIH BKycoBe. 1103-
BOJJeTe CH rrp5IK OTIHT. MHpH3MaTa HJ1H BKYCbT CJia,UbK JIM e, KHCeJI, coneH, TC)KbK
HJ1H JJeK? Kb,n;e e ycemaHeTO - B HOCa HJ1H B ycTaTa BH? 0THOBO, aKO HMaTe H5IKaKnH
MHCJJH, rrpel(eHKH HJ1H peaKU:HH Ha MHpH3MHTe ll BKYCOBeTe, npOCTO ra 3a6eJJe)KeTe
H nr OCTaBeTe .n;a OTllly~rnT.

8. He ce HarrpSiraihe npeKaneHo c Tona yrrpa)r<HeHne. HeKa rro-roJI5IMaTa tiacT OT BHH-

MaHHeTo BII 6b,n:e Bbpxy rrp5IKOTO rrpe:>KHB5IBaHe Ha qyBaHeTO, lJYBCTBaHeTO, IIOMH-
pHCBaHeTO Hmr nKycnaHeTo. ITotiyBcTBaTe J1H ce pa3ce5IH · HJ1H H3HepBeH, BbpHeTe
BHH~raHHeTo en o6paTHO KbM JJ:HlllaHeTo. B.n;muBaihe H H3.D;Hll1Ba:i1Te cnyc-rnarn:oTo
ce. IIJ:oM ce OTIIYCHeTe, II03BOJ1eTe Ha BHHMaHHeTO CH .n;a ce OTBOpH 3a BCHlIKO, KO-
eTo Cb3HaBaTe.

9. Cera pa3lllHpeTe Cb3HaBaHeTO CH, 3a ,n:a BKJ1IOqH BCHlIKH ¢opMH Ha MHCJieHe. ilpOCTO
Cb3HaBaihe cnytIBall.J,oTo ce. I1Ma nH KOMeHTap? Ou:eHKa? flnaHHpaHe? Pa3Ka3Ba-
He? KaKBa e pa3J1HKaTa rvfe)K,UY TOBa ,n:a ITOTbHelli B pa3Ka3a H ,n;a Cb3HaBalli, tie HCll.J,O
ce pa3Ka3Ba? KaKBaTo n HCTOpH5I ,n:a CH pa3Ka3BaTe, rrpocTo 20 3a6ene)KeTe. AKo B
yMa BU HMa peaKU:HH HJ1H ou:emrn OTHOCHO ,n:a,n:eHa tiaCT OT HCTOpH5ITa, npOCTO 3a6e-
J1e:>KeTe TC3H peaKU:HH II Ol(eHKH. AKO 3ace,n:HeTe B ,n:a,n:eHa MHCbJI, 3a6ene:>KeTe ,,3aC5I-
,n:aHeTo" H ro OCTaBeTe. TpeTHpaiiTe BCHlIKH MHCJ1ll e,n:HaKBO. fI03BOJ1eTe HM npocmo
da 60oam. HeKa Bb3HHKBaT H H3tie3BaT. Tona ca caMo MHCJ1H. Te rrpocro ca TYK B
MOMeHTa 3ae,n;Ho c ,UHIIIaHeTO, cpH3lllICCKHTe TenecHH ycer.u:aHH5I, 3BYU:HTe H BCHlIKO
OCTaHaJJO. IIo3BOJieTe Ha yMa CH ,n:a CTaHe ,UOCTaTblIHO rrpocropeH, 3a ,n:a l103BOJIH
Ha TC3H MHCJ1H npOCTO .n;a H,D;BaT H ,n:a CH OTHBaT. OrrrycHeTe ce B TOBa OTBopeHO
npocTpaHCTBO Ha HeMHCJIHe, 6e3KpHTHlIHOCT ll l103BOJI5IBauw Cb3HaBaHe. .

IlpaKmUKyBaHe Ha 6e3pa360pHO Co3HQ8QHe

10. Cera OCTaBeTe BHHMamreTO Cll ,n:a Ce pa311IHpll, 3a ,n:a BKJIIQqH KQKBOmO U Ga Ce
noRBU B npe:;1cuBRBaHerno. CrroKoilHo Ha6n10,n:aBaiire cbcT05IHH5ITa Ha yMa, eMo-
U:HH KaTO rHeBa, CTpaxa, OTertieHHCTO, CbHJIHBOCTTa, 6e3ITOKOHCTBOTO, )Kenamre-
TO 3a Remo ,n:pyro, HeTbpIIeHHCTO, Cl10KOHCTB1'IeTO, l10K05I, pa,n:OCTTa, peBHOCTTa,
,n:o6poTaTa, mo6oBTa HJIH CbCTpa,n:aHHeTO. IloqyBCTBaHTe eHeprHJITa, CBbp3aHa c
BC5IKO CbCT05IHHe HJIH CMOU:H5I. IIpe,n:cTaBeTe Cll BC5IKO e,n:Ho rrpocTO KaTO pa3JIHqHa
¢opMa Ha eHeprH5I. Ha6mo,n:aBai1Te BC5IKO Hema, KOeTO ce TI05IBH B OTBopeHOTO
rrpocTpaHCTBO Ha Cb3HaBaHeTo, 6e3 ,n:a ce H,n:enn~qmu:HpaTe c Hero, ,n:a ce BKOTitIBa-
Te HJIH .n;a ro fOHHTe.

11. OcraHeTe ornopeHH 3a Bc:wIKO, Koero e B HaCT05IIIJ.ero. TpeTHpailTe e,n:HaKBO BCHKa

II05IBHJia ce MHCbJI, lIYBCTBO, ycer.u:aHe. flpoCTO ce OTrrycHeTe H HaITbJIHO rrpHCbCT-
466 E,[(MbH):( EOPH f{A CE CIIPABI1M C TPEBOJJ(j{QCTTA H c/JOEI1I1TE

Baihe. AKo Hemo 3arro11He ,n:a rrp11n1rn11a nmnvrnHHeTo BH rrpeKaJieHo, B'bpHeTe ce

KbM ;::i:mrrnHeTo CH 11 ro B,n:Imrnaihe 11 H3,U.HlllBaihe. Bn3IIpHeMeTe ro Karo ,,eHep-
rmr". ,[(Hlllaihe c Hero, ,n:oKaTo 3arro11He ,n:a ce rrpoMeH5I. Kora To ,n:mrraTe c orrpe,n:e-
neHa ,,BIIpHM1IBa:w:a" MHC'bJI l1JIH 1.IYBCTBO, MQ)Ke ,n:a 3a6eJie)KHTe, 1.{e T5I rrpeMMHaBa
rro-6np3o. HeKa Cb3HaBaHeTo BH 6b,n:e Bb3MO)KHO Hai1-npocTopHo, ,n:oI<aro Ha6mo-
,r.:i:aBaTe BC5IKO He:w:o, KOeTO ce II05IB5IBa B Hero.

12. IIpo,r.:i:bmKeTe npaKTHKaTa, IIOJJ:JJ:bp)KaHKlI Cb3HaBaHeTO OTBOpeHO 3a BCI11IKO, KOeTo

. Bb3HHKBa ..IIo3BOJieTe Ha BHMMaHHeTO CH ,r.:i:a ce JJ:BH)KH MaKCMMaJIHO CB06o,r.:i:Ho OT
e,r.:i:Ho Hew:o Kbi\1 cne,r.:i:na:w:oTo, 6e3 ,r.:i:a ce orr11rnaTe ,r.:i:a npaBHTe KaKBOTO 11 ,na 611no,
OCBeH ,r.:i:a 6b,r.:i:eTe B HaCT05I:W:eTO. AKO ce II05IBH CTpax HJIH TpeBora, omnai1:Te ce
,r.:i:a nr nocpe:w:HeTe CbC Cb:W:OTO CTa6HJIHO BHHMamre. lI03BOJieTe HM .na 6b,r.:i:aT. l
IIpocTo r11 rrpneMeTe, mrwa.ihe c T5IX 11 HM rro3BOJieTe ,r.:i:a ce npoMeH5IT. 06bpHeTe
.....,
BHlHvfaHHe Ha Haii-rnyMHaTa mrn HaH-CHJIHa 11acT OT CTpaxa HJ1H TpeBmKHOCTTa,
6e3 ,n:a ce orrHTBaTe ,r.:i:a 65IraTe. IIpocro 5I pa3rne,r.:i:ailTe rro,r.:i:po6Ho, ,r.:i:oKaTo ,r.:i:nrnaTe
c He5I lI rrpe6nBaBaTe B HaCT05III(eTo. AKO CTpaXbT e CHJieH, CIIOMHeTe CH TbpIIeHH-
ero H ,.QOBepHeTo. 3HaHTe, -qe H51Ma HHI.1(0 IIOCT05IHHO H -qe 1IYBCTBOTO HaKpa5I w:e ce
npmvremr 11 :w:e H31Ie3He. IIo,r.:i:,r.:i:bp)Ka}iTe Harnaca Ha ,.o:o6poTa M CbCTpa,n:ar-me KbM
ce6e en. Hoprv1aJ1HO e ,.o:a yceII(aTe OHOBa, KOeTO H311HTBaTe B HaCT05III(H5I MOl'v1eHT.
Ko11K0To rroneqe ce oTnycHeTe 11 np11eMeTe HanbJJHO TpeBorara 11 6e3rroKoi1:cTBO-
TO, rrpe6HBaBaHKH B HaCT05III(eTo, TOJ1KOBa ITOBelie rrpocrpaHCTBO IT(e MmKeTe ,r.:i:a
Cb3,Ua,.o:ere OKOJ10 T5IX.

13. 3aBbpIIIeTe rrpaKTHKaTa cir KaTO OTBOpHTe 01111 II BHHMaTeJIHO ce pa3,.QBmI<HTe.

14. B Ha1IaJ10TO rrpaKTHKyBaHTe TOBa yrrpa)I<HeHHe rro-KpaTKO BpeMe H ITOCTerreHHO yBe-
J1Hqere ,r.:i:o 30 l\HIHYTH )J.HeBHO.

YcB05IBaHeTo Ha yMemrero ,rr.a Me,rr.unrpaw MOJKe ,rr.a ce cpaBHH c rona ,rr.a ce Hayqnru ,rr.~
........,
Hrpaew 6eil36on, paKer6011 HJIH romp. Heo6xo,.o:mvm ca MHoro rpeHHpOBKH, 3a ,r.:i:a craHern I

,r.:i:o6bp. 1faHCKBa ce roTOBHOCT ,r.:i:a C5I)J.alli H ,r.:i:a Me,r.:(HTHparn H B JJ:I-IHTe, KOfaTO He TH ce HCKa
HJIH TH e Hey,r.:i:o6Ho. II(e BH 6b,n:e rro-JieCHO, aKO CH orrpe,r.:i:eJIHTe pe,r.:i:OBHO BpeMe 3a rrpaK-
THKyBaHe OT rp11,n:ecer MHHYTH ,r.:i:o e,r.:i:HH qac nceKH ,r.:i:eH. Haii-rro,r.:i:xo,.o:JIII(O e ,r.:i:a ro rrpamne
cyTpHH CJie,U. Cb6y)K,U.aHe HJIH ne11ep, rrpe,r.:i:H ,r.:i:a CH JierHeTe, aKO He ere MHOfO yMopemL
,[(pyrH IIOJJ:XO,U.5I:W:H MOMeHTH ca rrpe,n.H 0651,n:a HJIH neqep5ITa HJIH no BpeMe Ha rroqHBKa B
pa6orara. Karo orrpe,n.emne npeMe 3a rrpaKTHKaTa CH, BHe ocIIryp5IBaTe B )KHBOTa c11 M5IC-
TO 3a Me,r.:i:HTaU:H5ITa.
Oc:BeH co6cTBeHaTa BH pelIIHMOCT H caMO,r.:(HCI(HIImrna, HMa OII(e H5IKOJIKO HeII(a, KO-
HTO MOraT CHJIHO ,.o:a 110,.QITOMOfHaT rrpaKTHKaTa BH. Bep05ITHO HaH-ITOJie3HOTO e ,n.a Ha.Me-
p~Te MecTeH Kypc HJIH rpyrra 3a pe,r.:i:OBHa Me,U.HTaI(H5I. MoJKe ,n.a OTKpHeTe TaKbB Kypc B --,
MecrHaTa 6onmru:a HJIH KOJie)K ( o6pa3oBaTeJIHa rrporpa;..rn 3a Bb3pacTHH). MmKe ,n:a HMa Ii
cno6o,n:Ho opramr311paHa rpyrra 3a Me,r.:i:11rau;115I 6mno ,n:o nae. Ha MHoro Mecra ce rrpe,n:nara
rrporpaMa no TpaHcu;e,.o:eHranHa Me.II.HTaI(H5I. AKo HMaTe rro,n:Kperrara Ha rpyrra, c K05ITO
f'IIADA 18 A1E/(HTAL{J151 467

Me)J)1THpaTe pe.noirno, TOBa me rro.n.nnp>Ka MOnIBaIJ}UITa BH B OHe3H MOMeHTH, KoraTO BH

e Tpy.[(HO .[(a H3llbJIH5IBaTe BCeKI{IJ,HeBHaTa CH rrpaKTHKa.
Mo)Ke .[(a lii\IaTe M KbCMeTa .[(a Ha~..1epure ylnnen, .[(o6pe 3arro3HaT c rrpaKTMKyBaHeTo
Ha Me.[(HTaruur. I1 HaKpaJI, HMa pe.nnu:a 'Liy,necmr KHiffH H KaceTH, KOHTO MoraT .[(a rro.[(rro-
MorHaT rrpaKTMKara BM . ,,Calming Your Anxious Mind" Ha .D>Ke¢pn EpaHTJIH H .[(BeTe BelJe
crroMeHanr KHHrn Ha ~)KOH Ka6ar-31rn ca .no6po Ha llano.

HRKou o6uitailHu npumecHeHUR

Koraro ce 3aeMeTe c MemITaU:IrnTa, i\fO)Ke .na HMaTe MHQ)KeCTBO BbllpOCH H rrpHTeCHe-
HH5I. Cne.n:HHTe 11oq1rnaT Bnpxy crrHCnKa, .na.neH B ,,Calming Your Anxious Mind":

o HRMGM BpeMe iJa MeiJumupa.M.

KoraTo Ka3BaTe, qe HJIMaTe Bperv1e 3a Hemo, o6HKHOBeHo Tona 03HaY:aBa, Y:e He ro
CMJITaTe 3a .n:ocTaTnY:HO rrpnop11reTHO, 3a .na MY or.nenHTe BpeMe. I1pn pe.[(OBHa
rrpaKTHKa Me.[(MTaU:HJITa H 6,nHTeJIHOCTTa Hail-Bep05ITHO ru:e rrpeo6pa35IT )KI1BOTa BM
H crroco6HocTTa BH .na ce crrpaBSI-Te c rpeBo::-KHOCTTa. BnrrpocnT, 1-rn KOHTO Tp5I6Ba
.[(a CH OTrGBOpHTe, e KaKbB rrpHOpIHeT HCKaTe .[(a .na.neTe Ha Me.[(HTaU)rnTa. ~OKOJIKO
cTe roTOBH .na li oc11rypMTe pe,noBHO M5ICTo B >KHBOTa Cl1:?

0 MeiJuma4uRma e mBapiJe cKy itHa.

floHJIKora Me,nHTaU:HJITa MmKe .na 6n.ne cKyqHa. ToBa Tp5I6Ba .[(a ce oY:aKBa. Bnrrpo-
CbT B T03H cnyqail e ,naJIH HMaTe Hepa3yMHH OllaKBaHH5I crrp5IMO TOBa :KaKBO Tp5I6-
Ba .[(a 6n,ne Me.[(HTaUHSITa. AKo rrpaKnmyBaTe 6.[(HTeJJHOCT, pellieHHeTo 3a cKyKaTa
e BHHMaTenHo .[(a Ha6m-o.naBaTe ycemaHeTo 3a cKyKa, KoraTo TO ce rro5IBH. qpe3
BHHMaTeJIHO H3CJie,[(BaHe ru:e Hay-c-nne H5IKOH Hema 3a CKyKaTa KaTO HarrpHMep, qe
o6HKHOBeHo BKJII-QqBa orrpe.n:eneH HeraTHBeH BbTperneH MOHOJIOr H ou:eHKH. KaTO
H3CJie.[(BaTe BHHMaTeJJHO MHCJIHTe u peaKI(HHTe, CBbp3aHH c yceru:aHeTO 3a cKyKa,
3a .[(a BH.[(HTe KaKBO HMa TaM - BMeCTO rrpOCTO ,[(a peanipaTe - CKyKaTa MO)Ke .[(a
HaManee.

o Ko2amo ceiJJl HenoiJBUJICHo u .MeiJumupaM, moea 3acu!lBa mpeeo:>1cHocmma MU.

HaHCTHHa JIH Me.[(HTaU:I15ITa 3aCHJ1Ba TpeBOraTa Brr? I1n:H KaTO crrpeTe H OCTaHeTe
HeITO,[(BH)KHH, BHe I10-5ICHO Cb3HaBaTe TpeBoraTa BbTpe B ce6e CH? IlpH OTCbCT-
BHeTO Ha pa3cei1Baru:rr <PaKTOpH, TpeBQ)KHOCTTa, rrpIIKpHBaHa OT Te3H pa3celiBam:H
cpaKTOpH, Bepo5ITHO me ce rrpo5IBH . Cera HMaTe Bb3MO>KHOCTTa .[(a p'a6omume Bapxy
TpeBO)KHOCTTa CH, BMeCTO .na 6Jl2arne om HCR HJIH ,[(a ce OllHTBaTe .[(a 5I H36erHeTe.
KaTO rrpHeMeTe TpeBQ)KHOCTTa CH - M 5I rrpeBbpHeTe B o6eKT Ha BHHMaHHeTO H ·
Cb3HaBaHeTO - BHe HMaTe Bb3MO)KHOCTTa .na rrpoMeHHTe OTHOilleHHeTO CH KbM He5I.
I1MaTe Bb3MO)KHOCTTa rrpocTo .na 6n,neTe c HeJI, .noKaTo ce rrpoMeHH. Mmr<eTe ,n:a
I103BOJIHTe Ha yMa CH .na CTaHe ,[(OCTaTblIHO rrpOCTOpeH, 3a .na 5I BMeCTH, BMCCTO .[(a
pearMpa.

E.[(HH OT Haii-Ba)KHMTe Hal{HHH, ITO KOHTO MemITaU:HJITa MQ)Ke .[(a BH IlOMOrHe .[(a
ce crrpaB5ITe rro-.n:o6pe c TpeBO)KHOCTTa, e KaTO BM TpeHHpa rrpOCTO .[(a npueMa_rrie
 468 E,D:MbHJJ: EOPH J(A CE CIJPABHM C TPEBOJKHOCTTA H C/JOEHHTE

TpeBQ)I<I-IOCTTa, BMeCTO ,n:a ce OIUITBaTe ,n:a foiraTe OT He5I. KoJIKOTO no-,r:i:o6pe ce

Hayr-nne ,r:i:a npHeMaTe TpeBQ)KHOCTTa M pa6oTHTe B"bpxy He5l, KOraTO T5I Bb3I-IHI<He,
TOJIKOBa no-MaJIKO DI me 60,n:e Bpar, c KOrOTO ce OTIHTBaTe ,n:a ce 6opHTe. B Kpai1Ha
CMeTKa, KOJIKOTO rrn-MaJIKO ce 6opHTe c TpeBQ)KHOCTTa, TOJIKOBa no-JieCHO w:e ce
cnpaBSITe c He5I. 3aroBa, aKo ce L£YBCTBaTe no-rpeBO)l(HH no BpeMe Ha Me,r:i:inaIJJrn,
npocTo ,n:muaihe c TpeBorara H ll: rro1BoneTe ,n:a 6:0,r:i:e. TaKa w:e ycBOHTe HanbJIHo
HOB HaqHH 3a crrpaB5IHe c TpeBOJKHOCTTa H 6e3TIOKOHCTBOTO.

G IJpeKaJZeHO CoM mpeBO:JICeH U HCp8CH, 3Q oa MCOUmupaM.

AMH aKo npaKTHKyBaHeTo Ha 6,n:HTeJIHOCT He BH rroMara ,n:a ce ycnoKOHTe? A:rvm

aKo npo,n:bmr<aBare ,n:a ce L£YBCTBaTe MHoro H3HepBemI H pa3ce5IHH cne,n: ,r:i:eceT 11mr
noBeqe MHHYTH Me,n:rnal(H5I? AKo e TaKa, Bo3MOJKHO e T5IJIOTO BH HaHCTHHa )J,a e
TBop)J,e npeHanperHaTo, 3a ,n:a CTOH HeITO,[(BH)l(HO. Hali-,r:i:o6poTO, KOeTO MO>KeTe ,r:i:a
HanpaBHTe, e )J,a ce JaeMeTe c QJH3HL£ecKa ,n:eliHocT. IIpo6BaliTe H5IKaKna cpopMa Ha
aepo6HH yrrpa:>rrnemrn (BmK DzaBa 5) Hmi OT)J,enere )J,Ba,r:i:ecer MirnyTH, 3a ,r:i:a Hanpa-
BIHe nope)J,Hl(a OT liorHCTKH rro1H. Cne,n: KaTo ocBo6o,r:i:HTe eHepnrnTa OT rnJioTo cu,
OTHOBO npo6BaHTe ,n:a Me,[(HTHpare.

0 IJpocmo MU JZUnCBa OUCljUn.llUHG, 3G oa MeoumupaM ]JCOOBHO.

BbnpeKH qe l(eJITa e ,n:a Me,n:HTHpare ce,n:eM ,n:HH ce,n:Mwrno, rropB0Ha11am-ro r-.rmrce ,[(a
He CTe B CbCT05IHHe ,n:a ro npaBHTe. He ce OITHTBaHTe ,[(a 60,n:eTe CbBbprnemI - rrpa-
BeTe Hali-):(o6poro no CHJIHTe CH. Karo rrpo,n:omirnTe ,[(a npaKTIIKyBaTe, me yceTHTe
H5IKOH OT IIOJI3HTe Ha Me,[(HTal(H5ITa H Bep05ITHO TOBa w:e BH MOTHBHpa ,[(a ce 3a-
I
HHMaBaTe· c He5l BCeKM ,n:eH. B5IpHO e, t.I.e rrpaKTHKyBaHeTO Ha Me,[(IITal(H5l II3HCKBa
J
,[(HCl(HnJIHHa, TO-Y:HO KaKTO CBHpeHeTO Ha ITHaHO HJIH ycbBoprneHCTBaHeTO Ha ,[(a,[(eH
crropr. Tp5I6Ba )J,a CH o6emaere ,n:a npaKTHKyBaTe pe,n:oBHO, aKo HcKaTe ,[(a rrpeB'bp-
HeTe . Me,[(HTal(H5ITa B l.IaCT or JKHBOTa CH. Ho He,n:eliTe ,[(a ce KpttTHKyBaTe cypoBo,
aKO OTI-Ia-Y:aJIO He CTe B CbCT05IHHe ,n:a rrpaKTHKyBaTe BCeKH ,n:eH. HarrpaBeTe HaH-,[(O-
QPOTO no CHJIHTe CH. qeTeTe KHHrH, cnyrnaliTe KaceTH HJIH - HaH-,[(06pe - HaMepeTe
MeCTHa rpyrra, K05ITO pe,n:OBHO Me,[(HTHpa. BcH-Y:KH Te3H Hell(a me BH ITOMOrHaT ,[(a
ITO,[(,[(bp)KaTe MOTHBaU:H5ITa CH ,n:a npaKTHKyBaTe pe,n:OBHO.
l
__J

l
Ba)l(eH acrreKT OT pa3BHBaHeTo Ha crroco6HOCTTa .n:a Ha6mo.n:aBaTe yMa CH e ,n:a BHeceTe
B Ha6mo.n:eHHeTo CH cacmpaocmue. Mo)Ke ,n:a He e .n:ocraTb-Y:Ho rrpocTo .n:a Ha6mo,[(aBaTe
peaKTHBHHTe CH MHCJIH H L£YBCTBa. Ee3 KYJITHBHpaHe Ha CbCTpa.n:aHHe KbM peaKTHBHOCTTa,
rv10)Ke ,[(a ocraHeTe BbB BOHHa c He5I. ,IJ:a BHecere cbcrpa,n:aHHe H cbpl(e B caMoHa6mo,n:erm-
. eTO CH 03Hat.IaBa .n:a CKJIIO'Y:HTe MHp CbC ce6e CH. J
MHoro xopa, oco6eHO aKO ca neptjJeKU:HOHHCTH, ce OTHaC5IT K'bM ce6e CH KaTO CTpor cep-
/KaHT KbM HOB06paHel(. AKO BH e rpy,n:HO ,n:a CH ro npe,n:cTaBHTe, Ha6JIIO.[(aBaHTe ce H BH)J<Te
KOJIKO BpeMe rrpeKapBaTe ,n:a ce KpHTHKyBaTe, o6BHH5IBaTe HJIH .n:a ce nparnnopBaTe n rrpM-
l
Hy/K,r:i:aBaTe ,n:a rrpamne Hern:o, KoeTo He BH e no copu:e. KoraTo He ce rrpurnrropBaTe MJIH KpM-
THKyBaTe, MO)l(e ,n:a H3na,n:HeTe B no-rracHBHa Harnaca - Ha CTpax HJIH Ha )l(epTBa. OT cTpax
 l>
l>1
~: 1 JIAl3A 18 .\!EJl.I1TAL(HJ! 469

-i> YJ\IbT DH ITOCT05IHHO BU rrnaurn c ,,AMR aKO TOBa" ,,AMH aI<O OHOBa ?" KoraTO I13IIa,DJieTe B
:: :;·:: .
.. no3H[(H5!Ta Ha )KepTBa, Mmr<e ,IJ;a ce ,IJ;errpecupare c ,,lTuMa CMHCbJI ... ", ,,Ee3Ha,IJ;e:>K,IJ;Ho e ... "
,,3ary6eHa Kay3a ... " B e_uHara, :w:oM ,IJ;errpec1rnra BH rroHaManee, rrepcpeK[(HOHH3MbT BH MO:>Ke
,na DH ,UbpA<ll B HarrpeA\eHHe c ,,A3 6H Tp5!6BaJIO ... ", ,,A3 CbM ,IJ;Jib)KeH ... ", ,,A3 Tp5!6Ba ... "
06npHeTe BHHMa1nre ,UOKOJIKO ce r<pHTHKyBaT·e, crrnaurnare, ,n:errpecHpare HJIH rrp :m urropnare
n me Haylnne ,n:ocra 3a co6crBeHH5l CH yM. 3a Cb)KaJiemre, [(RJiara KOrHHTHBHa repamrn Ha
CBeTa H5l!\fa ,na Bll ITOI\IOrHe, aKO rrpO,D;bmI<aBaTe .n:a CTe BbB BOHHa CbC ce6e CH.
KynTHBHpaHero Ha c'hcrpa,D;amre npH caMoHa6mo,n:eHHeTo e Haii-Ba)KHOTO 3a rrpoM5!Ha-
ra Ha Bpb3KaTa BH CbC ce6e CH. CbCTpa,D;aHHeTO BH I103BOJI5!Ba ,IJ;a rrpeMHHeTe OT OCb)K,IJ;aHe,
KpHTHqHocT u ,n:opH rrpe3peHne KbM ronepaHTHocr, rrpneMaHe H mo6on. Cncrpa,n:aHnero
3aBllCH OT TOBa ,na npueMame 6eJyC/l06HO ce6e CH H OCTaHanaTa qacT OT CBeTa - Harnaca,
K05ITO Mo:-Ke ,na 6n,IJ;e KYJITHBHpaHa qpe3 rrpar<THKyBaHero Ha Me,IJ;nTa[(H5l. IIpneMaHero Ha
orpaHH1-Iemrnra BH H Ha "llQBelllKaTa Bil C'bI.IJ:HOCT e Hel[(O, KOeTO MmI<eTe ,IJ;a ycBOHTe. 3a
r
II0-3a,IJ;bJI6ol-!eHa ,IJ;HCKYCH5l Ha pOJI5!Ta Ha C'bCTpa.n:aHHeTO B Me,IJ;HTa[(H5!Ta BmK KI-mraTa Ha
,.U:/KaK Kopmpniin,IJ; ,,A Path with Heart" (IlbT cnc c'bp[(e) ..

ffoqrn H5!Ma KHHflI, KOHTO ,IJ;a pa3rne:>I<,IJ;aT BbIIpoca 3a TOBa KaK OTIIYCKaHHTe c pe[(errTa
Me,n:nKaMeHTH Bb3,IJ;eiicrnaT B'hpxy Me.n:nran,H5!Ta. H5IKOH ocpH[(HaJIHH rrporpaMn 3a Me,IJ;n-
Ta[(H5l (r<aTo TpaHcn,e,IJ;eHTaJIHaTa Me,IJ;HTan1rn) H3HCKBaT OT HaqHHaer:o:Hre ,IJ;a crrpar BcHqrrn
He/KHBOTocrracHBa:W:H JieKapcrna, npe,z::i::i1 .n:a ce y 1rnr ,IJ;a Me,IJ;HTHpar. Moero Ha6mo,IJ;eHHe e,
qe pa3m1qmne neKapcrna Bb3,IJ;eiicrBaT B'hpxy xopara no pa3nHqeH Haq:rrn. Mo)KeM o6aqe
,IJ;a HarrpaBir~-r ,IJ;Be o6o6m emrn:

o EeH3o,n:I-ra3eIIHHHTe r<aro Xanax, Ativan n Klonopin H3rJie)K,n:a 3aCHJIBaT pa3ceRHOCT-

Ta II 3arpy,D;HRBaT c'hcpe,D;oroqaBaHeTo no BpeMe Ha Me,IJ;liTa[(H5l. YcraHoBeHo e, t.re
6eH30,UIIa3eIIHHHTe ynennqanaT aKTHBHOCTTa Ha 6eTa BbJ1HHTe B M03bKa (6np3H,
HeCHHXpOHHH M03bqHH B'bJIHH, CBbp3aHH c MHCJieHeTO) H HaMaJIRBaT crroco6HOCTTa
. 3a HaBmI3aHe B CbCT05IHH5I Ha ancpa M03b"l!HH B'bJIHH ( CHHXpOHHH M03'bqHH B'bJ1HH,
CBbp3aHH c peJiaKCaU,H5l H c Me.[(HTaU,H5!Ta). MaKap qe He e HeB'b3MO)KH0 ,IJ;a MC,IJ;H-
THpaTe, ,noKaTo B3HMaTe 6eH30.IJ:Irn3emrnos nperrapar, MO.IKe ,IJ;a BH e rro-rpy,D;HO.
Be,IJ;HbJK HMax Bb3MO>I<HOCTTa ,IJ;a pa3ronap5IM nnqHo c ,.U::>KOH Ka6ar-31rn rro Bb-
rrpoca. 0TrOBOpbT MY 6ellle, qe B3HMaHeTO Ha rpaHKBHJiaHT He 6n Tp5!6BaJIO ,IJ;a BH
crrHpa ,n:a c51,n:are Bcer<n ,IJ;eH n ,IJ;a KYJITHBnpaTe 6,n:HTeJIHOCT.

o SSRI aHnr,n:errpecaHTHTe (Karo Prozac, Zoloft, Paxil, Celexa) H3rne:>r<,n:a rrpn none-
t.I~To xopa He rrpeqar Ha Me,IJ;HTa[(H5ITa. Man[(HHa cno,n:eJI5IT, qe HM e no-rpy,D;HO ,IJ;a
Me,n:nnrpar, Koraro npneMaT SSRI Me,n:HKa.MeHTH. Or ,n:pyra crpaHa, qynan CbM n
,n:oKJia,n:rr, qe Ha H5IKOH xopa HM e no-necHo ,IJ;a Me.D:H!Hpar cne,IJ; npHeMaHeTo Ha
SSRI, 3a:rn:oro ce qyncrnar no-cnoKoiiHH n HMaT no-ManKo HarparrJIHBH MHcmr n
qyBcrna. 5IBHO KaTo [(5IJIO SSRI Me.D:HKaMeHTHTe Be ca cepH03Ha rrpeqKa 3a Me,n:wra-
[(HOHHara rrpaKTHK a.
470 E,[(MbH,[( EOPH /{A CE CIIPABJ!Jf C TPEBOJKHOCTTA l1 c/JOBHHTE

3a Cb)Kanemre, H5IMal\·f 1rncpopMaIJJrn 3a Bb3,nelicrnneTo Ha Tp:mJJIKJIHqmne aHTH,nerrpe-

caHTH H ,npynne neKapcrna cpemy TpeBmKHOCT (KaTo Neurotin 11 Gabitril) ffbpxy Mew1-
TaI(H5ITa. Hsn-.rn?-.1 ,naHHII n OTHOCHO BuSpar. MmKeTe ,na rrpeue1nue ecperna Ha Te3H Me..Qu-
KaMeHTH KaTo HaMaJTHTe )l03aTa ~a H5IKOJ1KO ,L\HH, ,U:OKaTO Me,nnnrpaTe, H IIOCJTe OTHOBO ce
BbpHeTe KbM o6nqaliHaTa ,no3a. Momr, KOHCYJTTHpaihe ce c neKyBanJ;H5I cn JTeKap, rrpe,n 11
,na npo6BaTe TOBa.

II;enTa Ha Ta3H rnaBa e ,na npe,ncTamr Me,n11Tau1rnTa KaTo ,norrbJTHHTeJTHa cTpaTenrn,

K05ITO MO)KeTe .ua H3IIOJ13BaTe, 3a ,na ce cnpaB5ITC no-,no6pe c TpeBO)KHOCTTa, CTpaxa II 6e3-
IIOKOHCTBOTO. BbrrpeKH qe Me,U:HTaI(IrnTa e MOrbma CTpaTerH5l 3a crrpaB5IHe, T5I no HHKaKbB
HaqnH He 3aMecrna OCTaHaJTIITe MCTO,U:H 3a rrpeO,U:OJ15IBaHe Ha TpCBQ)KHOCTTa H CTpaxa, l
rrpe,ncTaBem1 B Ta3H KHHra. KopeMHOTO ,n:IIrnaHe, crropTbT, pa6oTaTa Bbpxy rrnarneuurn
BbTperneH MoHonor, II3rrpaB5IHeTo rrpe.n: crpaxa qpe3 ,n:ocer, .n:o6poro xpaHeHe, rrpeBb3Mor- l
BaHeTo Ha 3a60J15IBamrnra, KOHTO 3aCHJTBaT TpeBOJKHOC.TTa, pa6oTaTa Bbpxy ce6eyrnbp-
)K,U:aBaHeTO H ce6eyBa)KCHHCTO H, I-IaKpa5I, H3IIOJ13BaHeTO rrpH Heo6xo,n:HMOC_T Ha Me)lHKa-
MCHT03HO Jieqemre ca JipynI HHCTpyMeHTH, KOHTO MO/KeTe ,na H3IIOJ13BaTe, 3a ,na IIO)lITO-
MOrI-IeTe Bb3CTaHOB5IBaHeTO CH. Bue caMH me ycTaHOBHTe KaKBa pomc rrrpae MC,L\HTaIJ,H5ITa
B IIbTerneCTBI!eTO BH KbM rrpeo,n:OJ15IBaHeTO Ha TpeBO/KHOCTTa. Bb3MO/KHO e .n:a CH ,Ua,UeTe
CMeTKa, qe T5l e H3KJII-OqaTeJTHo MOrbm HHCTPYl\1eHT, aKo HaMepnTe BpeMe ,na 5I rrpaKTHKy-
BaTe BCCKH ,[(CH H ro npaBHTe ,[(bJifO BpeMe.
IIoMHeTe, qe rrpn Me,nnTaI(H5ITa ,,ycrrex" e caMoTo Me,nnrnpaHe. KonKoTo rro-'-recTo ro 1
npaBHTe, TOJTKOBa no-6bp3o me rrpnyq1he yl\rn en ,na 6b,ne rro-MaJTKO peaKTHBeH, rro-cTa-
6nneH H ITO-JTCCCH 3a Ha6JTI-O,[\CHHe. Toil me CBlIKHe ,na rrpHeMa BCeKH e,nHH MOMCHT H ,na He
ueHH HHKOH rroBeqe OT Jipyrnre. Pe,noBHaTa pa6oTa Bbpxy ycroliqnBocTTa Ha yMa rropa)K)la l J

BbTpeIIIHa CHJTa. Pe,noBHaTa Me,nHTaUH5I me rroompn pa3BHTHeTO Ha H5IKOH OT Harnac1ne,

ynecmrnH rrpaKTHKaTa B HaqaJIOTO: npHeMaHe, Tbprremre, 6e3KpHTHqHOCT, OTrrycKaHe H
,[(OBepne.
l

1. 3a ,na 3arroqHeTe ,na MC,[(IIHipaTe, rrpe3 IIbpBnTe CC,[\MHua-,nBe CJie,[(BaHTC HaCOKHTe

B Ta3H nrnBa B pa3,nCJIIITe ,,IIpaBIIJIHa TCXHI!Ka: HaCOKH 3a rrpaKTHKyBaHe Ha MC)lIITa-
I(II5I" II ,,PaJBHBaHe Ha KOHI(eHTpaun.H". Enxre MornH ,na 3arroqHeTe c ,neceTMIIHYTHa
·· Me,nnrau,1rn n rrocrerreHHO ,na yBeJIIIqnre rrpo,nbmKHTeJIHOCTTa ,no 30 MHHYTH. 06e-
l
malire err ,na rrpaKTHKyBaTe BCCKH ,neH. Hali-,no6pe e ,na orrpe,nennre 3a rrpaKTHKaTa
CH KOHKpeTHO B'peMe H M5ICTO, Kb,U:CTO H5IMa )la BH pa3celiBaT. IIpoqereTe pa3,nena ~J
,,IIpaBIIJTHa Harnaca", 3a ,na KYJITHBHpaTe rrpamrnHII5I rro,nxo,n KbM rrpaKTnKara.

2. Cne.ri: e,nHa-,n:Be ce,nMIIUH - HJIII rwraro rroqyBCTBaTe, qe cTe pa3BHJIH H3BeCTHa crro-
co6Hocr ,na rro,n,nbp)KaTe KoHueHTpau1rn - pa6oTeTe c yrrpa)KHeHII.HTa B ,,Me,n11ra-
J
UHOHHH yrrpa)KHeHH.H". Hali-,no6pe e ,na rn rrpaBHTe rrocne,noBarenHo, TbH Ka To ce
r

lJTAI3A 18 MEf!.HTA11,Hfl 471

Ha.n:rpa:>I<JJ:aT. MmKeTe .n:a rH 3anmueTe Ha Kacera, 3a .n:a BH e rro-necHo .n:a cne.n:BaTe

CTbnKHTe. EnxTe Mornu .n:a CH nopbqaye H npo¢ecHoHam-m KaceTH 3a Me,D:inaumr
(BmK pecypone Ha cne.n:Balll.aTa cTpaHHU.a). Cne.n: KaTo ere HarrpaBHJIH BC>IKO OT
yrrpmrrnemuITa no H>IKOJIKO nbTH, me 3anot-rneTe .n:a en H3pa6orBaTe cBoii co6cTBeH
rrpe.n:noq1uaH cnrn Ha rrpaKTHKa, aKL"(eHTHpaliKn Bbpxy JJ:HlllaHeTo, cKaHnpaHeTo Ha
T5IJIOTO HJIH 6.n:HTeJIHOCTTa Ha [(5IJ10TO none Ha Cb3HaBaHeTO.
3. 3a .n:a no.n:noMOrHeTe npaKnIKaTa CH, HaMepeTe Kypc HJIH rpyrra, K05ITO pe,[(OBHO
Me.IJ:HTllpa. AKO TOBa e HeBb3MO)KH0, nperropbt-IBaM BH .n:a pa6oTHTe c ay.n:HoKaceTH
c Me.II:HTaU,HH H .n:a rrpot-IeTeTe H5IKOH OT nocBeTeHHTe Ha Me,[(HTau,mrra KHHrH, rro-
coqem1 Ha cne.n:Ball(aTa cTpamiu:a KaTo 3anoqHeTe c Te3H Ha EpaHTJIH, Ka6aT-3HH,
KopHqmlin.n: II fon.n:w:aiiH.
L

Benson, Herbert. The Relaxation Response. Third edition. New York: Morrow, 1975.
Brantley, Jeffrey. Calming Your Anxious ~Mind. Oakland, Calif.: New Harbinger Publications,
2003. (Directly examines how meditation practice can help deal with anxiety and
worry.)
Feldman, Christina. T!zorsons Principles of A1editation. London: Thorsons, 1998.
Goldstein, Joseph. Insight Meditation. Boston: Shambhala, 2003.
Harp, David, and Nina Feldman. The Three-Minute Meditator. Third edition. Oakland,
Calif.: New Harbinger Publications, 1996.
LeShan, Lawrence.How to Meditate. New York: Bantam Books, 197 4.
Levine, Stephen. A Gradual Awakening. Garden City, N.Y.: Anchor/Doubleday, 1979.
Kabat-Zinn, Jon. Full Catastrophe Living. New York: Delacorte Press, 1990.
---.Wherever You Go, There You Are. Nevi York: Hyperion, 1994.
· (Both of Kabat-Zinn's books provide a good introduction to meditation and m.i ndfulness
practice.)
Kornfield, Jack. A Path with Heart. New York: Bantam Books, 1993.
Salzberg, Sharon. A Heart As Wide As the World. Boston: Shambhala, 1997
Segal, Zindel, Mark \Villiams, and John Teasdale. Mindfulness-Based Cognitive Therapy for
Depression: A New Approach to Preventing Relapse. New York: Guilford Press, 2002.
Thi ch Nhat Hanh. Being Peace. Berkeley, Calif.: Parallax Press, f987.
---.The Miracle of Mindfulness: Boston: Beacon Press, 1975 .

.a,~~i~~
f-<·~··
472 E)J:MbH,[( EOPH JI.A CE CllPABHM C TPEBOJKHOCTTA JI <POEJ!HTE

,[(o6pa KOJieKU:I15I OT Kacenr 3a· Me,D:inau:irn MO)Ke JJ:a ce HaMepH rrpn Sounds True in Boulder,
Colorado, www.soundstrue.com.
Meditation tapes by Jon Kabat-Zinn MO:>Ke JJ;a 6nJJ:e rropnqaHa qpe3 Stress Reduction Clinic
at the University of Massachusetts Medical Center, www.mindfulnesstapes.com.

,[(Ba roneMn QeHTnpa 3a Mewnau;H5I ca Insight Meditation Society in Barre, Massachusetts

(www.dharma.org) H Spirit Rock Meditation Center in Woodacre, California (www.
spiritrock. org).

- j

J
 r11aBa 19

Yce:rni;aHe 3a CMMC'bl!

,[(oTyK rnamne B Ta:m KHHra pa3fJie)K,[(axa cpH3IPieCKHTe, eMOIIJIOHaJIHII, IlOBe,n:eHqecKII

H YMCTBCHH acrreKTH Ha TpeBO>KHHTe pa3CTpOHCTBa H ,n:aBaxa HaCOKH 3a crrpaB5IHe c Te3H
pa3m1q1-rn mrna Ha rrpo6neMa. Ha TenecHo panmnn:e rrpH TpeBmKHOCT, rramIKa n: ¢06m1 ca
OT rro113a Kope~rnoTo ,n:muaHe, penaKcan,mna, crropTbT rr/HJIH MeJJ:HTan,HJITa. Ha eMOQHo-
HanHo mrno yMeHrreTO ,Qa H,[(CHTHcprrn,HpaTe H H3pa35IBaTe LIYBCTBaTa err r..fO)Ke .na o6neKl.IlI
Harrpe)KCHHCTO B OCHOBaTa Ha TpeBO>KHOCTTa. Ha IIOBe,n:eHqecKO HHBO .n:ocerbT MO>Ke .na
rrpeo,n:onee ¢o6ai1HoTo oT65IrnaHe. Ha MHCJIOBHO ·paBnmn,e 3aM5IHaTa Ha rrnarnelll,H5I Bb-
TperneH MOHOJIOr H y6e:.K,n:eHH5I c peaJIHCTHLIHH MHCJIH H BH)l(,[(amrn: lll,e ITOMOrHe 3a Har..rn-
J15IBaHe Ha TpeBmKHOCTTa BbB ncHqKHTe il pa3JIHqm1 cpopMH.
IlpH MHOro xopa 1I1HpOKH5IT Kpbr OT IIO)J;XO,[(H, rrpe.n:cTaBeHH )J;OTyK, lll,e e .[(OCTaTb-
qeH 3a Bb3CTaHOB5IBaHeTo. PelllHMOCTTa ,n:a ocnmecTBHTe ,n:0Kpa11: rrporpaMaTa, oqepTana
B Ta3H KHIIra, BCe e,n:Ho ,.QaJIH caMH HJIH c IIOMOID,Ta Ha TeparreBT, lll,e BH IIOMOrHe ,n:a en

: tiY .. BbpHeTe o6paTHO )l(HBOTa. Ho MO>Ke ,n:a BH e Heo6xo,n:HMO Hemo rroBel.re. BcrrqKrr orrncamr
~~~ -
" ·.··.~.
)J;OTYK TeXHIIKH rvroraT MHOfO ,n:a IIOMOrHaT H Bee IIaK 3a H5IKOH xopa Te He ca ,[(OCTaTbqHJI.
OcTaBa H5IKaKBa ffbpBHqHa TpeBO/KHOCT - TpeBO>KHOCT, K05ITO H3BHpa OT TOBa, qe He ca CH
OTfOBOpHJIH Ha cPYH,lJ;aMeHTaJIHH B'.bIIpOCH 3a CMHCbJia Ha )KHBOTa CH II 3a CB051Ta MHCH5I.
EK3HCTeH1nrnnHHTe rrcrrxono311 KaTo Pono Meil H3IIOJI3BaT TepMHHa ,,eK3HCTeHn,rran-
Ha TpeBmI<HOCT", 3a ,n:a orrnrnaT TpeBO)l(HOCTTa, K05ITO rrpoH3THLia OT Hecrroco6HOCTTa .n:a
peaJIH3Hparn IlbJ1HH51 en ITOTeHn,HaJI B )l(HBOTa. Tona e CMbTHO ycellJ,aHe 3a Harrpe)l(eHne,
OTerqemre, MO)Ke 6H ,n:opn "TIIXa ,n:errpec1rn"' H,[(BaID,H OT qyBCTBOTO, qe rropa,n:H e,n:Ha HJIII
,n:pyra rrp11qrrHa He CTe CTaHaJIH OHOBa, KOeTO MO)l(eTe ,n:a 6n,n:eTe. Bue )KllBeeTe c qyBCTBO
3a HCIIbJIHOD,eHHOCT - qyBCTBO, qe Helil,O MHOfO Ba)KHO JIHIICBa - MaKap qe MO)l(e .n:a He
OCb3HaBaTe KaKBO e TO. AKO H5IKOH BH IIOIIHTa ,,KbM KaKBO ce CTpeMlllll B )l(llBOTa c11?" HJIH
,,KaKbB M11c1111rn, qe e c;-....mcbJibT Ha )l(HBOTa r11?" BepoJITHo lll,e BH e Tpy,D,HO ,n:a oTroBopnTe
HJIH me ce cenne 3a Hema, KOIITO - aKo ce rro3aMIICJIHTe - He H3rJie)l(,n:aT ,,CbBCeM ,n:ocTa-
TbqH11", 3a .n:a OCMIICJI5IT JKHBOTa Bii no )KeJiaHH51 HaqnH.
I1p11 H5IKOH xopa mmcaTa Ha CMHCbJI II n,eJI B /KHBOTa e IIJIO,[(OBIITa rroqBa 3a pa3BllBaHe
Ha rrp11cTorr11 Ha rraHrrKa u ¢0611n. BnrrpeKH qe rraHnKaTa MO)l(e ,[(a ce ,[(bJI)l(H Ha pe.n:nn,a
cpaKTOpll, I10H5IKOra T5I OTpa35IBa BHe3aIIHOTO Cb3HaHHe (11 OTqaJIHHe ), qe >KHBOTbT BH H5IMa
5ICHa n,en. Ilo Cb1QH5I Ha q1rn cTpaXbT OT orpaHHqaBaB:e, rrorra,n:aHe B KJIOIIKa HJIH _,,Hecrro-
co6HocTTa ,n:a H365Iralll", KOHTO e B OCHOBaTa Ha TOJIKOBa MHOfO cpo6Hrr, AtO:JICe ,n:a OTpa-
35IBa II0-,1J;bJI60KH5I CTpax OT KJIOIIKaTa Ha HaCT05IllJ,HTe o6cT051TeJICTBa B >KHBOTa Bil, Bee

473
474 E,[(M'bH,[( EOPH /IA CE CIIPABJL\£ C TPEBOJKHOCTTA If f/JOEHHTE

e,D.Ho ,D.a;rn ca CBbp3am1 c 6eJrrepcrreKTHBHa Kapttepa, npb3Ka mm ,D.pyra c1nyau:1rn, K051TO e

3a,D.yrnaBall(a, HO H3MbKBaHeTO OT K051TO e CBbp3aHo CbC 3Ha'rnTeJIHH pHCKOBe. <Do6HHHOTO
OTfoirnaHe Ha CBOH pe,D. MOJ!CC ,D.a 0Tpa351Ba IIO-,D.bJ160KOTO OT65IrBaHe TbKMO Ha pHCKOBeTe,
Heo6xomnvrn 3a peaJUI3HpaHeTo Ha IlbJ1HH5I BH ITOTeHIJ)13J1 H )KH3HeHaTa BH MHCH5I. OrrHTbT
MH IlOKa3Ba, qe TpeBQ)KHHTe pa3CTpOHCTBa (1nrnef.K,Ua H5IMa 3HaqeHHe OT KOH TOqHo BH,n:)
He H3qe3BaT HaIIbJ1HO, )J,OKaTO qoBeK He HaMepH Hern:o, KOCTO ITO-ITbJ1HO ,IJ,a OCMHCJ1H )l<IIBO-
Ta MY u He rroeMe Heo6xo,n:n:...rnTe pHCKOBe, 3a .n:a ro ocnrn:ecTBH. B e,n:HH OT cJJyqanTe TOBa
BKmoqB~llie rrpoM51Ha Ha rrpocpecirnTa, a n ,D,pyr - KYJITHBHpaHe Ha MY3HKanHH5I TanaHT.
.U:enTa Ha HaCT05Ill(aTa r.iaBa e .n:a BM ,n:a,D.e Bb3MO/.KHOCT .n:a IlOMHCJ1HTe ITO Bbrrpoca 3a
)KH3HeHaTa CH MHCH51 H ,D.a peWHTe ,D.anH ,n:yxoBHOCTTa 1v10/Ke .n:a 6b.n:e rroHe e,D.Ha OT IIOCOKH-
l
Te B TbpCeHeTo Ha OTfOBOpHTe. Ilo,n: ,IJ,YXOBHOCT HMaM rrpe,UBH,D. He onpe,D,eneHa penHnrn, a
rrpHHI(llIIHOTO qyBCTBO, qe B ~:\HBOTa HMa ITO-BHCIIl CMHCbJT, KaI<TO ll IIO-BHCWa cnna, K05ITO
CTOH Ha,D. ycTaHOBeHH5I OT xopaTa pe,D.. ,lJ;yxoBHOCTTa He caMO MO)Ke ,IJ,a BHece B )KllBOTa
IIO-BHCIIl CMHCbJJ, HOH ,D.a IIO\fOfHe 3a rrpeO)J,OJ151BaHe Ha TpeBO)KHOCTTa, Tbll KaTO BO,IU1 )J,0
Hern:a KaTo BbTpellIHH51 IIOKOif, Be,D.pOCTTa, B5IpaTa H 6e3yCJIOBHaTa mo6oB.
AKO CM51TaTe, qe CMHCb.71bT H ,n:yxoBHOCTTa ca Ba/.KHH, 6nxTe MOI'JJH ,IJ,a rrpo'IeTeTe l\'10-
51Ta KHMra ,,Beyond Anxiety & Phobia: A New Spectrum of Holistic Approaches to Long-
Term Recovery" (Orno,n: TpeBQ)KHOCTTa H cpo6mne: HOB crreK1'bp OT xoJJHCTHqm1 rro,n:xo,IJ,H
3a TpaHHO Bb3CTaHOB51BaHe)~ K051TO pa3rne)K,D.a Te3H TeMH 3Haq:aTeJJHO II0-3a,D:bJ160'IeHO.
Bcbll(HOCT, Ta3H KHHra rrpe,D,CTaB5I WHpOK Kpbr IlO,UXO,IJ}I H3BbH BKJ1IfflICHHTe B ,,TpeBO)K-
HOCT H cpo6HH". Ham1cax 51 KaTo ,n:onbJJHeHHe KbM Hap~qHMKa. AKo rrpo5IB5IBaTe HHTepec, l
Bmrne rrocJJe,n:HaTa cTpamrn.a Ha HacTo51maTa KHMra 3a rroBeqe :ampopMaI(H5I.

BceKH qoBeK HMa e,n:Ha mm IIOBeqe crreu:MaJJHll MHCIUI, KOHTO . MOraT ,n:a rrpH,D,a,n:aT Ha
)KHBOTa MY ycemaHe 3a 3aBbpllieHocT. XopaTa, ocnrn:ecTBHJTH HarrbnHo crreu:HaJJHaTa cu
MHCH5I, qecTO B Harrpe)J,Hana Bb3pacT Ka3BaT, qe ca ,[(OBOJTHH OT )KllBOTa CH - peam13H- 1
paJTH ca B MaKCHMaJJHa CTerreH OHOBa, KOCTO ca HCKam-r. 06:aqaHHH rrpHMepH 3a )KH3He-
HH MHCHH ca OTrne:>K,IJ,aHeTO Ha ,D.eI(a, ycrreXbT B y,D.OBJ1eTBOp5IBall(a Kapnepa, npHHOCbT 3a
o6mecTBOTO, pa3BHBaHeTO II H3pa35IBaHeTO Ha TBopqecKH TaJiaHT, ocomecTB5IBaHeTO Ha
o6pa30BaTeJJHa u:en n H3IlOJ13BaHe Ha HayqeHOTO B IlOJ13a Ha .n:pyrMTe, rrpeo,D.OJ15IBaHeTO Ha
3aBHCHMOCT HJJH rrpo6neMH OT )J,lICcpyHKI(HOHaJTHOTO ,UeTCTBO H rrpe,D.aBaHe Ha T03H omn.
Ifarne)!(,D.a :>KH3HeHaTa MHCH51 HMa ,D.BOHHa cpyHKI(Irn: I) Cb3,n:ana ycemaHe 3a IIbJJHOTa H
I(51J10CTHOCT H 2) II03BOJI5IBa BII ITO H5IKaKbB HaqHH ,n:a CJTYA<HTe HJTH.,[(a ,D.OI1pHHaC51Te 3a ycb-
BbpllieHCTBaHeTO Ha ,D,pynne. 0TKpHBaHeTO Ha OHOBa, KOeTO H3IlbJ1Ba :>KHBOTa BH c HCTMH-
CKH CMHCbJI H ycelI(aHe 3a I(CJI, Bep05ITHO me BH OTBe.n:e OTBb,[( J1HqHHTe BH Il0Tpe6HOCT1I H
me OKa)!(e 6narornopHO Bb3,IJ,ellCTBHe Bbpxy H51KOH ,rxpyr - BCe e.JJ:HO ,D.aJIH ,D.eTe, KOJICfHTe
BH, o6ll(HOCTTa HJ1H H5IKOH, Ha KOfOTO rrpe,D.aBaTe OIIHTa CH. 0Cb3HaBaHKH HCTHHCKaTa CH
MHCH51 ll IlOTCHI(HaJI, BHe Ha,n:cicaqaTe Herrocpe,D.CTBeHHTe rpmKH 3a JJJiqHaTa CH 6e3orrac-
HOCT ll Y,D.OBJJeTBopeHHe B HMeTO Ha CMHCJICHH5I rrpHHOC. -
AKO B MOMeHTa He 3HaeTe KaKBa e )KH3HeHaTa BH MUClUI, I<aK 6HXTe MOI'J1ll ,D.a 51 OTKpH- J
eTe? BnrrpOCHHKbT, KOHTO cne,n:Ba, me CTHMYJIHpa MHCJTeHeTo BH no Ha'IHHH, KOHTO me BH
IlOMOrHaT ,IJ,a cpopMyJJMpaTe co6cTBeHHTe CH ym1KaJ1HH :o:enn. 0TrOBOpHTe BH Ha Bbrrpocn-
J
J
 ~.
~·
i.-• ...
.
.. -. ..

f~ ..

lJIABA 19 YCEil(AHE 3A CMJIC'bJI 475

Te rn:e BH IIOMOrHaT ,n:a rrpo3peTe Koe e Haii-Ba)KHOTO, KOeTO Tp5I6Ba ,n:a Harrpamne c )KHBO-
Ta CH. ,D.aiiTe CH IIOHe e,n:HH IJ,5UI ,n:eH, 3a ,n:a IIOMHCJIHTe Bbpxy Te3li B'hilpOCll, ll 3arrmneTe
OTfOBOpine. EuXTe MOrJIH ,n:a IIOMHCJIHTe Bbpxy BbIIpOCHTe ll IJ,5IJia ce,n:MHIJ,a llJIH MeCeIJ,.
Cne.[.( KaTo CTBTHeTe .[.(O oTronopHTe, m13yam13upaihe )KliBOTa CH TaK'hB, KaK'bBTO 6u forn,
aKo OC'bmecTBIHe cneu,HaJIHaTa CH MHCll5I. IIperropbqBaM Bil Cbrn;O ,n:a crro,n:eJIHTe OTfOBO-
pttTe c 6nH3bK npmnen HJIH TeparreBT n ,n:a qyeTe MHemreTo My. AKo ocbrn;ecTB5IBaHeTo Ha
MHCll5ITa Bll ll3IICKBa ,n:a CMeHHTe rrpocpeCll5ITa Cll, ,n:o6pe e ,n:a ·ce cpern:HeTe CbC crreu,HaJIHCT
no rrpocpecMoHa.nHa opHeHTau,1rn. AKo H3HCKBa ,n:a rrpo,n:'hmKHTe o6pa3oBaHHeTo CH, pa3ro-
Bap5IHTe c aKa,n:e:'.mqeHKOHcynraHT B CbOTBeTHOTO yqe6HO 3ane,n:eHHe.

BanpocHUK 3a JICU3HeHama MUCUJZ

1. HacToJimarn BH pa6oTa OTpa35IBa J1H OHOBa, KOeTO HaHCTHI-Ia )KeJiaeTe .[(a rrpaBHTe?
AKo He, KaKBH CT'bIIKH 6HxTe MornH ,n:a rrpe,n:rrpHeMere, 3a ,n:a HMaTe rro-y.[.(onneTBO-
pRnamara npocpecH5I?

2. ,[(oBom-rn JIU ere OT o6pa30BaHHeTO CH? HcKaTe Jill ,n:a IIOBHlllHTe HHBOTO Ha o6pa30Ba-
HHeTO H KBaJ1HcpHKaIJ,H5ITa CH? AKo ,n:a, KaKBO MO)KeTe .[(a rrpe.[.(IIpHeMeTe B Ta3H IIOCOI<a?

' 11 3. ili\faTe JIII rnopqecKH OTJJ:YlllHHIJ,H? HMa JIH o6naCTH OT )KHBOTa BH, B KOHTO MO)Ke-
Te ,n:a rrp05IB5IBaTe TBopqecTBO? AKO He, KOH TBopqecKH ,n:eHHOCTll 6HXTe MOrJIH ,n:a
pa3BHeTe?

4. Pa3BHJIH mr ere ,n:yxoBHHJI CH )KHBOT? HMaTe JIM )KeJiaHHe .[(a rrpo.[.('hmKHTe B TOBa
OTHOIIIemre?

5. KaKBo IJJ:5IXTe ,n:a HarrpaBHTe c )IrnBoTa c:rr, aKo MO)Kexre ,n:a rrpaBHTe, KaKBOTO :rrcKaTe?
(B IIMeTO Ha Bbrrpoca rrpHeMeTe, qe rrapHTe ll OTfOBOpHOCTHTe ·KbM HaCT05II..IJ,aTa Bil
pa6oTa H ceMeilcrnoTo He ca rrpo6neM.)

6. KaKBO 6:rrxre HcKamr .[(a rrocTHrHeTe n )KHBOTa cM? KaKBO 6MxTe HCKaJIH .[(a cTe rro-
CTHrHan:rr ,n:o 70-ro,n:HIIIHaTa Cll Bb3pacT, 3a ,n:a CTe CHrypHH, qe )KliBOT'bT Bil e 6Hn
rrpo,n:yKTHBeH H CMHCneH?

7. Kon ca Han.:.BmKHHTe Bil u,eHHOCTH? KoM u:eHHOCTH HaH-MHoro ocMHCJI5IT )KHBOTa

mr? Ero HJIKOH rrpHMepH Ha IJ,eHHocnr:

IJJ:acrmrn ceMeeH )KHBOT MarepManeH ycrrex

EnHJOCT
n;'~-
,~ ITpmITencrno TnopqecKa H35IBa
,[(o6po 3.rrpane nllqHo I13paCTBaHe
;{\it.\
l;Fi~-: YMCTBeH noKoli ,[(yxoBHO C'b3HaHHe
·. ~, ·

i. !ii
l·~r­
Cny)K6a Ja 6naroTo Ha ,n:pyrMTe OT,n:a,n:eHocT Ha o6mecTBeHa Kay3a

,:~~}~ -
8. furn JIH Hemo, KoeTo ,n:'hn6oKo IJ,emne M Bee rraK y'cern:are, qe He cTe ro rrpe)Kttnentt
l ~-; nnn ocbrn:ecrnHntt HarronHo B )KHBOTa en? KaKBII rrpoMeHH Tp5I6Ba ,n:a Harrpamne

~l:-.~.-1
..
~ f
:'
llJIH KaKBII pHCKOBe ,n:a rroeMeTe, 3a ,n:a OC'bI..IJ,CCTBIITe IIO-II'bJIHO Ha:H-Ba)KHllTe Cll
IJ,eHHOCTH?

! ~f.-
~- ~~:.-~

l
476 E,[(MbH,[( EOPH J{A CE CIIPAB11M C TPEBOJJ(HOCTTA JI <JJOEJIHTE

9. ITpnre)r<anare JIH HJIKaKBH crreu:i:rnmrn raJiaHrn HJIH yMemrn, KOHro He ere pa3BHmI
mm H3pa3HJIH HarrbJIHO? KaKBH rrpoMeHH Tp5I6Ba .D:a OCbll(ecrmue :umr r<aKBH pn-
CKOBe .D:a rroeMeTe, 3a .D:a pa3BHeTe H H3pa3HTe crreu::uaJIHHTe CH ranaHrH n yMemrn?

10. B CBermrnaTa Ha ropHHTe B'bI1pOCH HaH-Ba)KHHTe BH )KH3HeHH u:enH BKJIIOlJBar (H3-

6poil:Te):

11. KaKBH ca rrpeIJKHTe rrpe.D: peaJIH3HpaHeTo Ha )KH3HeHHTe BH u:enH?

12. KaKBO ere 2omoeu .D:a HanpaBine npe3 cJie.D:BallT,HJI Meceu:, roJJ:HHa 11 TpII ro,D;irnn, 3a
.D:a eJIHMHHHpare rrocot.IeHHTe B'bB Bbnpoc 11 rrpet.IKH H ,[(a 3arroIJHeTe ,[(a peaJIH3Hpa-
Te crreu:naJIHHTe CH u:enH?

1
EJJ:HH ~1eceu::

-·

TpH romrn:u:
J

J
L

rnt\BA 19 YCEll{AHE JA Clv!HCEJI 477

Bu3yaJZuJa4uR Ha JICU3HeHama MUCUR

Ha OT,n:eneH J1HCT HamnneTe C1(CHapHH 3a TOBa Kaio~B 6H 6HJI )KHBOT'bT Bll, aKO peanH-
3Hpare HanonHo yHHKaJIHHTe cH )KH3HeHH 1(emI. MmKeTe ,n:a pa3pa6oTHTe or,n:enHII BH3y-
amna1(HH 3a BC5IKa 1(eJI nmr ,n:a BKmoqHTe OC'bI.I(eCTB5IBaHeTO Ha BCffCIKHTe CH )KH3HeHH u:em:1
B e,n:Ho OITHCaHHe. HeKa cu:eHapH5IT BH 60,n:e JJ:OCTaTbqHo no,n:po6eH, 3a ,n:a ITOCOlrna K'b,n:e
)K:Irneere II pa6onne, c KOfO ere, c KaKBH ,n:eHHOCTI! e H3Il'bJIHeH )KHBOT'bT BH H KaK II3fJ1e)K-
,n:a THITWIHH5I1' BH ,n:eH. II(oM I-IanpaBHTe rro,n:po6Horo orrHcamie, 3arrnrnere ro I-Ia Kacern, 3a
r rrpe,n:rroq11raHe enc co6crBeHH5I BH mac. MmKeTe ,.u:a ro 3arrmnere cne,n: H5IKOJ1KO i\HIHYTH
rrpe,n:BapHTeJIHH rrncrpyKU:HH 3a penaKc11paHe. AKo pe,n:onHo mnyanH3Hpare ocJ:>I.I(eCTB5IBa-
~ero Ha )l(H3HeI-IaTa CH Ml!Cll5I, TOBa I.I(e ycKOpH 3HaqnTeJIHO ,n:eHCTB.HTeJ1HOTO peamnnpaHe
Ha 1(eJITa BH.

A\f}{OBHOCT

BI<J1IOlIBaM TOTH pa3,n:eJI 3a JJ:YXOBHOCTTa, T1>H Ka TO MHOfO MOH KJil!CHTI:I rrocnrraT rrpo -
6HB B C1>CT05IHHeTo CH, pa.3B1rnaliKH ,n:yxoBHH5I cn )KIIBOT. AKo T03H pa3,n:e11 BH pa3B'bJIHyna,
Ha,I(5IBaM ce TOBa t(a BH MOTHBHpa ,n:a KYJITHBHpaTe ,n:yxoBHOCTTa CH. AKO II1>K Belle ere
,D;1>JI60KO JJ:YXOBHll, Ka3aHOTO TYK H5IMa ,n:a e HOBO 3a Bae, a npOCTO I.I(e IIOTB1>pJJ:H OHOBa,
KOeTO 31-IaeTe. B CJiytiaH, qe pa3,n:en1>T BH ce BmK,n:a OT6JI1>CKBaI.I( HJIH HerrpHJIO)KHM, He ce
qyBCTBaHTe ,D;JI'J:>)KHH ,n:a ro '-IeTeTe HJ1H ,n:a ro BKmoqnaTe B1>B B1>3CTaHOBHTeJIHaTa CII rrpo-
rpaMa. MmKeTe ,n:a rrpeo,n:oJieere HaII'hJIHO rrpo6neMa c rpenmKHOCTTa H qpe3 crparermne
H HaCOKHTe, rrpe,n:cTaBeHH B rrpe,n:HlIIHHTe rJiaBH Ha T03l:I HapnqHHK.
JJ:yxoBHOCTTa 03HaqaBa ;::i:a rrpH3HaeM C1>I.I(eCTBynaHeTo Ha BHcrna Crrna OTB'b,n: co6cr-
BeHH5I HH HHTeneKT H BOJI5I u ,n:a rrpHeMeM, qe MmKeM ,n:a ce CB1>p)KeM .c HeSI. Ta3H Enema
CHna HOCH B,D;1>XHOBeHHe, pa,n:ocr, Be,n:pocr, yMCTBeH rroKOH n HacoKa, HeB1>3MO>KHH rrpH
nHncara Ha BSipa B CJ:>I.I(eCTBynaHeTo li.
3a HalIIHTe 1(eJIH TYK I.I(e B1>3I1pHeMaMe JJ:YXOBHOCTTa KaTO HeI.I(O pa3JIHlfHO OT pemI-
nrnTa. CneTOBHHTe pe11Hrm1 rrpe,n:narar pa3JIHqm1 ,n:oKTpHHH n cHcTeMn or B5IpBaHH5I
3a rrpnpo,ziara Ha BHcrnaTa CHna H 3a Bpn3KaTa Ha qoBeqecTBOTO c He5I. JJ:yxoBHOCTTa ,
or ,n:pyra crpaHa, e CB1>p3aHa c o6U{omo npe:;1cuBRBaHe 3a,n: Te3H pa3JIHqmr rne,n:Hn TOlI-
KH - rrpe)I<HB5IBaHe, C1>Cpe,n:oroqeHO B1>pxy C'b3HaHHeTO 3a Bpb3KaTa c He11(0, KOeTO Ha,n:-
XB1>pJI5I nHqHH5I BH A3, KaKTO II Cn3,n:a,n:eHH5I OT qoBeKa pe,n:. ToBa ,,HeI.I(o" HMa MHO)KeCTBO
HMeHa (B 3arra,n:HOTO 061.I(eCTBO Haii-rrorryJISipHOTO OT T5IX e ,,Eor") H e ,n:eqmmrpaHO no
Haql!HH, TBnp,n:e MHOro6poilHH, 3a ,n:a flI H36p05IBaMe. 3a 1(e~HTe Ha HaCT05I11(aTa rnaBa I.I(C
ro HapHqaM rrpocro Bucwa Ciuw. Mo)KeTe ,n:a ,n:eqnrnupaTe KaKBO 03fiaqaBa ToBa 3a Bae
ITO Haq1rna, KOHTO BU ce CTpyBa Haii-rro,n:XOJJ:5II.I(. Co6CTBeHOTO BH ycemaHe 3a BHcrnaTa
CHJia MmKe ,n:a e HarrnJIHO a6crpaKTHO - KaTo ,,Koc~rnqecKo C'b3H aHHe" - HJIH conceM
3eMHO - Ka TO KpacoTaTa Ha OKeaHa _
HJ1H IIJiaHHHHTe. )J:opn ,[(a ce CM5ITaTe 3a arHOCTIIK HJ1H
aTeHCT, I.I(e H3IIHTaTe BJJ:'bXHOBeHHe, KOraTO ce pa3XOJJ:HTe B ropaTa HJIH C'b3ep1(aBaTe Kpa-
CHB 3aJie3. HnH II1>K ycMHBKara Ha ManKo ,n:ere I.I(e BH H3II'bJIHH c oco6eHa pa,n:ocr. BcnlfKO,
KOeTO BH BJJ:1>XHOB5IBa H BH HOCH rro-MaI.I(a6Ha rrepcrreKTHBa, e CBbp3aHO c Ta3H Bncrna
CHna.
478 E,lJ,M'bl-I,lJ, EOPH /{A CE CllPAB11M C TPEBOJKHOCTTA 11 cfJOEfllITE

U:enTa Ha I-IaCT05IlIJ)rn pa3,n:en e ,n:a rrowrepTae, qe pa3n11.rnaHeTo Ha ,n:yxoBHH5I BH )KHBOT

MO)l<e .n:a Hrvia u:eJie6eH n 6narornopeH ecpeKT (aKo TOBa BH BJieqe H BH ce cTpyna ITOJJ:-
xo,n:Hrn:o ). Or BCHLfKH MeTOJJ:H H HaCOKH B T031I I-IapbLfHHK, JIHLfHaTa ,n:yxom-ra OT,n:a,n;eHOCT
Bep05ITHO ru:e BH rrorvfOrHe HaH-MHOfO ,n:a rrpeBb3MOrHeTe CTpaxa HJUI Hec:arypHOCTTa B
OCHOBaTa Ha pa3JIHLfHHTe BHJJ:OBe TpeBQ)KHlI pa3CTpOHCTBa. ,[(oKaTO MeTO,IJ;HTe, orrncar-rn
B rrpe,D;lIWHHTe rnaBH, ,n:eilcTBaT Ha pa3JIIILfHH paBHIIW:a - T5IJIO, LfYBCTBa,- YM HJIH ITOBe-
,n;emie - JJ:YXOBHOTO Cb3Ha:Irne H pacTe)K MOraT ,n:a ,IJ;OBe,n;aT ,n:o rrpeo6pa35IBaHe Ha U:5IJiaTa
CbW:HOCT lI ,n:a BH ITOMOrHaT ,n:a pa3BHeTe HerroKnanIMa B5Ipa. Pa36Hpa ce, ,n:pyrHTe MeTOJJ:H
Cbll(O ca BaJKmI II Heo6xo,n:HMII. Mon5I, rroMHeTe, Lie II,n:eIITe H yrrpa)lrneHIIHTa, rrpe,ri;cTanemr
1
B Ta31I rnaBa, He 3aMecTBaT pa6oTaTa c BCHLfKH OCTaHaJIH CTpaTenm lI yMeHH5I B nmrarn.
Pe,n;Hu:a Moll KmreHTH rrpe)lrnBHxa na)l<eH o6paT B CbCT05II-rneTo CH n pe3ynTaT Ha KYJITH-
BIIpaHeTo Ha ,n:yxoBHOCT. Pa3BHBaHeTo Ha Bpb3Ka c BHcrnaTa C:ana HHMa 3a,n;bmKIITenHo JJ:a
H3JieKyBa KOHKpeTHa ¢o6H5I HJ11I MaHH5I, HO ~e BH OCHrypH MOpaJIHa IIO,D;Kperra, Kypa)K, Ha-
,IJ;e)K,n:a lI B5Ipa, 3a ,n:a OCblI(eCTBHTe ,IJ;OKpail JIHlJHaTa CH rrporpaMa 3a Bb3CTaHOB5IBaHe. Il(e
BH ,n:apH ycemaHeTo, qe He CTe caMlI BbB BceneHaTa H qe lIMa H3TOLfHHK Ha Hacorrn H ITOJJ:-
Kperra, KbM KOHTO MO:>KeTe ,n:a ce o6pbll(aTe B MOMeHTH Ha o6bpKBaHe H o6e3CbpL£emre.
KoH ca H5IK01I OT KOHKpeTHHTe rroJI3H OT pa3BHBaHeTo na ,n:yxom-rocTTa? ITpe,n:H ,n:a rn
II36poIIM, Ba:>KH-o e ~a rro,n:qepraeM, qe HHKOH He TbpCH ,n:yxoBHH5I pacTe)K, 3a ,n:a II3BJiei:.re
l
IIOJI3a. qOBeK pa3Birna JJ:YXOBHOCTTa CH, caMO 3aW:OTO ycema JJ:bJ160K BbTperneH ITO,IJ;TlIK ,n:a
ro HarrpaBn. IIomnre ca rrocne,n:crm1e OT In6opa ,n:a KYJITIIBHparn Bpb3Ka c BHcrnara CnJia.
AKo Beqe ere pa3Bn.m-i ,n:yxoBHOCTTa CH, n~e p336epeTe H36poeirnTe rro-,n:ony rron3H.

Cu2ypHocm u 6e3onacHocm

qyBCTBOTO 3a BbTpeurna cnrypHOCT H 6e3orracHOCT e oco6eHO Ba)KHO, aKO CTpa,n:aTe

OT TpeBO:>KHOCT, 6e3rroKoilcTBo, rrpHCTbmI Ha rraHnKa HJIH clJo6IIH . . Bpn3KaTa c BHcnrarn
CHJia BH HOCH ycemaHe 3a CHrypHOCT rropa,ZJJI Cb3HaHHeTO, qe He CTe HaIIbJIHO caMH B'bB
BCeJieHaTa - ,n:opH B OHe3H MOMeHTlI, KOfaTO ce LIYBCTBaTe BpeMeHHO OT,n:eneHH OT OCTaHa-
JlHTe xopa. BHpara, qe nMa nopBOH3ToqHHK, KbM KOHTO BmrnrH MmKeTe ,n;a ce o6npHeTe B
TPYJJ:HH MOMeHTH, yKpensa qyscTBOTO BH 3a 6e3onacHocT. Co3HamieTo, qe H5IMa npo6Jie~r
HJIH TPYJJ:HOCT, Bee eJJ:HO KOJIKO cepH03HII, KOHTO JJ:a He MOraT ,n;a ce pewaT c ITOMOI_l(Ta Ha J
BHcrnaTa CIIJia, BH ,z:i:ap5rna ycemaHe 3a cHrypHocT.

YMcmBeH noKoii

YMCTBemrnT rroKoil e pe3ynTaT oT JJ:bJI6oKoTo, Tpai1:Ho qyscTBO 3a c11rypHOCT H 6e30-

rracHOCT. KoJIKOTO rroseqe pa3L£HTaTe H B5IpBaTe Ha BHcwaTa C11na, TOJIKOBa no-necHO ce _J
crrpaB5ITe CbC CTpaxa H TpeBoraTa, npe)J)13BHKBaHH OT HeH36e)!<HHTe )KHTeHCKH npe,n:JBBH-
KaTeJICTBa. Brre He ITOBep5IBaTe ce6e CH HJIH BOJ15ITa CH Ha Ta3H CHJia, a no--cKopo HayqaBa-
Te, qe MO:>KeTe ,n:a ce on1ycHeTe H .[(a ce o6npHeTe KbM B11cwaTa CHna, Kora To ce qyBcrnaTe J
BIIpHMqeHH B npo6.rreM H He 3HaeTe KaKBO ,n;a npamne. YMeHHeTo JJ:a ce oTnycKaTe, KoraTO
peIIIeHH5ITa Ha rrpo6sreMHTe He ca OLfeBHJJ:HH, me HarrpaBH .MHOfO 3a HaMaJ15IBaHeTO Ha 6e3-
TIOKOHCTBOTO lI TpeBO:>KHOCTTa B :>KHBOTa BI1. YMCTBCHH5IT TIOKOH Bb3HHKBa npH OTCbCTBH-
J
eTO Ha TaKaBa TpeBO)KHOCT.
J
J
 rJlADA 19 YCEll(AHE JA CMHC'bJI 479

CaMoyeepe1wcm

KoraTo pa3BHeTe Bpb3Ka c BHcrnaTa Cnna, BHe CH crroMHSITe, lie He cTe ce Cb3.UaJIH
caMH H t.re CTe qacT OT BCeJieHaTa C'b~O KaTO ITTIIIJ)He, 3BC3.[(HTe H .[(bpBeTaTa. AKO Ta3H
BceneHa e ,no6po)!(eJiaTeJIHa il rro,nKperrnm:a - a pa3BilBaHeTo r-rn Bpb3Ka c BHcIIIaTa Cmrn
w:e BH ITOMOrHe ,na IIOB5IpBaTe, qe e TaKa - TO TOraBa H BHe B CbW:HOCTTa CH CTe .uo6pH,
.[(OCTOHHH 3a mo6oB il 3ac11yn<aBam:n yBa)!(emre ITO CHJiaTa Ha cpaKTa, qe CTe TyK. KaKTO H
.ua ce .[(bp)KllTe - KaKBHTO H pernemrn .z:i:a B3Hl\JaTe - BHe rraK CTe rrpHpO.[(HO ,n:o6pH H l(eHI-m .
.Co6CTBCHHTe BH OI(eHKll 3a ce6e CH, KOJlKOTO H HeranrnHH ,na ca, He ce 6p05IT, aKO CTe TBO-
peHHe Ha BCeJieHaTa KaTO BCIP-IKO ,npyro. KaKTO rneroBHTO ce il3pa3H e,n::rrn liOBeK: ,,Eor He
rrpamr 60K11yu:n". Pa36npa ce, rrorpeurno e Ta3H nornKa ,na ce il3ITOJI3Ba 3a orrpaB,naBaHe Ha
HeBe)!(O HJiil HeeTlllfHO IIOBe,neHHe. BaiKHO e ,na ce IIOMHll pa3JIHKaTa Me)l<.[(y ITOBe.[(eHilCTO
Ha l!OBeKa ll HeroBaTa CbW:HOCT.)

Cnoco61-wcmma oa oaeame u no.llyitaeame 6e3yC.ll08/-ta .llJ0608

Haii-cpyH,naMeHTaJIHaTa xapaKTepncTnKa Ha BncIIIaTa C1rna e, qe nu rroKa3Ba KaKBO e-

6e3yc110.BHaTa mo6oB. Ta311 mo6oB ce ornnLiaBa OT poMaHnrcmaTa m-o6oB il .uopH OT o6ilK-
HOBeHOTO rrpmnencrno. T5I e CBbp3aHa c a6com-oTHa 3arpmKeHocT 3a 611arorro11yqileTo Ha
.upyril5I 6e3 HHKaKBH ycnoBH5I. ToeCT He3aBHCHMO KaK il3rJie)KJJ.a ilJIH ce p:bp)l(H ,n:pyrilSIT,
BHe il3IIHTBaTe KbM Hero CbCTpa,n:amre H 3arpmKeHOCT, 6e3 .ua ro Cb.[(HTe. :W:oM pa3BileTe
rro-.un1160Ka Bpb3Ka c BilcIIIaTa CilJia, 6e3ycJioBHaTa mo6oB B )!(ilBOTa Bil HapacTBa ..Cbp-
l(eTo Bil ce ornap5I rro-JieCHO 3a xopaTa H 3a TCXHilTe TpeBorn:. Bile CTe rro-MaJIKO CKJ10HHH
.ua rH Cb.UilTe il ,na rrpaBHTe cpaBHeHII5I rroMe)!(,n:y HM. £e3yc110BHaTa mo6oB ce rrpoSIBSIBa
KaKTO B rroBilllieHaTa Bil crroco6HocT ,n:a JJ.aBaTe m-o6oB Ha ,n:pyrilTe, TaKa H ,n:a SI rro11y'IaBaTe
B )KilBOTa CH. 3arroq~aTe ,na il3IIllTBaTe rro-MaJIKO CTpax H IIOBel!e pa.uocT H B,D:bXHOBJIBaTe
.upyrilTe Cbll:O ,na o6w-rnT 6e3yc110BHO. Ta3H mo6oB ce rrpoSIBJIBa H BbB cpaKTa, lie rro11y-
. qaBaTe BCWIKO Heo6xo,nHMO, 3a ,na ce JaeMeTe c OHOBa, KOeTO HCKaTe .ua HarrpaBHTe. 3a
TOBa rOBOpH Eil6Jiil5ITa: ,,rrbpBOM TbpCeTe u:apcTBOTO 6mKile [ ... ] H BCHl!KO TOBa w:e BH ce
rrpH.r:i:a,n:e" *.

HacoKa

Pa3BHBaHeTo Ha Bpb3Ka c BHclllaTa Cuna me Bil oc11rypil HacoKa rrpH B3HMaHeTo Hape-
llleHH5I il rrpeo,noJIJIBaHeTo Ha rrpo611el\11ne. BnclliaTa C:rma rrpHTe)!(aBa yHilBepcanHa Mb.U-
pocT, Ha,[(XBbp115IIll:a OHOBa, KOeTO MOiKeTe ,na IIOCTilrHeTe CbC co6CTBCHH5I CH HHTeJieKT.
Tpa.UilI(ilOHHHTe pe11ilrllil ro HapHLiaT ,,EO)!(ile BCe3HaHHe" HJIH ,,6o)!(eCTBeHa HfiTeJIHreHT-
HocT". CBbp3BaHKil ce c BilcIIIaTa CilJia, Bile cTe B CbCTOJIHHe .ua qeprrHTe OT Ta3H Mb.IX~
pocT, 3a .ua periraBaTe BCilLIKilTe Cil TPY.U.HOCTil. Bep05ITHO Belle cTe ycern:a11H T03H acrreKT
Ha BHClliaTa CilJia B MOMeHTH, KOraTO CTe il3Il.HTBaJIH CHJIHa y6e.ueHOCT B HCW:O HJ1H HHTy-
Hl(HJITa BH ce e OKa3aJia HarrbJIHo ·rrpaBa. C11e,n: KaTo ce HayliHTe .ua MOJIHTe BHclllaTa CH11a
3a HaITbTCTBHe, c yqy,nBaHe me OTKpileTe, qe BC5IKa llCKpeHa MOJ16a paHO HJ1H KbCHO 6HBa

* EBaHremre OT MaTeH, 6:33. Een. rrpeB.

480 E)J;MbHJJ: EOPH /{A CE CFIPABHM C TPEBO)J(HOCTTA fl c/JOBHHTE

Y,II.OBJieTBOpeHa H TO ITO Ha 1rnH, o6HKHOBeHO Ha)J)'v1IIHaBam OHOBa, KOeTO 6HXTe ITOCTiffHaJUI

r •
qpe3 COOCTBeHH51 CH Cb3HaTeJ1eH HHTeneKT HJ1H BOJ15I.
ToBa ca H5IKOH (Ho B HHKaK'bB cnyqaif He BCHlfKH) xapaKTepHCTHKII Ha T5ICHaTa Bpb3Ka
c BnclliaTa Cnna. BcnlfKH Te MOraT .n:a .n:orrpHHecaT 3Hal.JinenHo 3a Bb3CTaHOB5IBaHeTo BH.
I IoMHeTe, lfe HMa MHO)!(eCTBO pa3J1Hl.JHH ITbTeKH, ITO KOHTO MO)f(eTe .n:a CTiffl·IeTe .D:O rro-ro-
J151MO Cb3HaHue 3a BnclllaTa CHna. BHe H36HpaTe ffbTeKaTa - Bee e.n:Ho ,o:anH Tpa,II.Hl(HOHHa
HJ1H HeTpa,II.Hl(HOHHa. 0T,II.a,II.eHOCTTa BH Ha H36paHaTa ITbTeKa me "orrpe.n:emr CTerreHTa Ha
JIHlfHOTO BH H3l(enemre.

Pa3BHBaHeTO Ha ;::i:yxoBHOCT BO.IJ:H He caMO .IJ:O HOBH rrpe)KlIB5IBamrn II rrpOMCHH B ycema-

HmITa BH, HO H ,II.O rrpol\rnHa B rrpHHl(HIIHHTe BH y6e)K.IJ:eHH5I H BlDK.D:aHirn 3a )KHBOTa H CBeTa.
Kora To ce pa3BHeTe ;::i:yxoBHO, MHOro OT y6~)K.IJ:eHH5ITa BH 3a CMHCbJ1a Ha )KJ1BOTa Ka To l(5IJ10
H Ha Ba1I.IH5I )KHBOT KOHKpeTHO me ce rrpoMeH5IT .n:pa~rnTHl.JHO. A rrpOM5IHaTa B Te3H cPYH,IJ:a-
MeHTaJIHH y6e:>Iq:i:emrn w:e rrpoMeHH H BH)K.IJ:aHeTO BH 3a Bal:11eTO CbCT05IHHe - J1HlfHaTa BH
6op6a c TpeBO)!(HOCTTa.
Te3H rrpoMeHH w:e BH HarrpaB5IT IIO-TOJJepaHTHH H CbCTpa,n:aTemm KbM ce6e CH H w:e 1
BH IlOMOrHaT ,II.a HaMHpare ITO-.IJ:bJ160K CMHCbJ1 B rrpe.IJ:H3BIIKaTCJ1CTB a Ta, rrpe,n: KOHTO ce
H3rrpaB51Te, BMecro ,II.a rn B'h3IIpHeMaTe KaTo cnyqai1:HH H 6e3CMHcneHH. Bepo5ITHO IJJ;e
ce lfYBCTBaTe rro-MaJJKO Karo :>I<eprna, K05ITO HMa orrpe.n:eneH rrpo6JJe).1 c TpeBmKHOCTTa.
BMeCTO TOBa, MO)!(e ,II.a 3al10lfHeTe ,n:a Bb3IIpHeMaTe CbCT05IHUeTO CH KaTO 6o3MOJIC/-l0Cm .n:a
H3pacHeTe n ;::i:a ce o6oraTHTe.
C11e,n:Ba crrncnK Ha ;::i:ecer BmK.IJ:aHiisr, qecTo CBbp3BaHH c .n:yxoBHOCTTa. Te He ca B3eTH
OT KOHKpeTeH H3TOlfHHK, Tpa,II.Hl(H5I HJ1H Kpe,II.o, a IIOl.JHBaT Bbpxy J1Hl.JHH5I MH OIIHT. BnrrpeKH
qe rrpe,II.CTaBJ151BaT co6CTBeHHTe MH BH)K.IJ:aHH5I, Te3H n.n:en ca fornn rrohe3Ha OTrrpaBHa TOlfKa
3a ,II.HCKyc1rn c MHOro OT KmreHTHTe MH. ,[(oKaTO rH l.JeTeTe, ITOMHCJieTe Bnpxy OHe3H, KOHTO
BH ,II.OIIa,II.aT HJ1H BH 3BylfaT pa3yMHO H ce lfYBCTBaiiTe CB06o,n:mr .n:a OTXBbpJJHTe OCTaHamrre .
BceKH CH HMa rrpHHllJIIIHa qmnoco¢H5I 3a )KHBOTa, cPOPMYJIHpaHa OT caMH5I Hero.
lliKOH OT Te3H H,II.eU MQ)Ke .n:a rropO.IJ:5IT BbIIpOCH, KOHTO 6HxTe HCKaJIH ,n:a o6cb,IJ:HTe c
rrapTHbOpa CH, c ,II.OBepeH _IIplrnTeJJ HJ1H ,n:opH c rracTop, CBemem1K HJIH paBHH . BCHlfKH H,n:eH
MO)!(e ,II.a ,II.OBe,II.aT ,II.O 110-0ilTHMHCTHl.JHO H TOJJepaHTHO BH)K.IJ:aHe 3a )KlIBOTa. II(oM Bb3I1pH-
eMeTe IDIKOH OT Te3H H,II.eH, MQ)Ke .n:a 3a6ene1KHTe, qe OTHOllieHHeTO BH KbM BallieTO CbCT0-
51HHe - H KbM )!(HBOTa KaTO l(51J10 - CTaBa MaJJKO IIO-IT03HTHBHO H He TOJIKOBa IIOTHCKall(O.

1. >KHBOTbT e Y 'U1nPi1ute. OCH OBHHSIT CM'1Cbfl t1 npeAHa3Hat.teHMe Ha

>1n1B0Ta e , l.fe TOH e ,,1<nacHa cra.s1" 3a "13pacTBaHe Ha Cb3HaH111eTo.

IIoBelfeTO OT Hae ca CKJIOHHH ,n:a ,n:e¢HHHpaT CMHCbJia Ha )KHBOTa rrocpe,n:CTBOM xopaTa,

,II.eHHOCTH-;re, rrpe,II.CTaBHTe 3a ce6e CH HJIH rrpe,n:MeTHTe, Ha KOUTO rrpn.n:aBaT HaH-rOJ15IMO
3HalfeHue . KaKBOTO n ;::i:a r.:i:eHHTe HaH-MHoro B )KHBOTa - Bee e.n:Ho ,n:anu ceMei1:cTBO, ,npyr
.........,
lfOBeK, pa6ora, ;::i:a,r:i:eHa pon51 HJJH rrpe,ncTaBa 3a ce6e cu, 3,UpaBeTo CH unn MaTepHaJJHHTe
rrpHTejf(amrn - Bep05ITHO TOBa ,n:e¢nmrpa CMHCbJJa Ha )KHBOTa BIL AKO CTe H3ry6HJ1H HaiI-
r.:i:eHHOTO, )!(HBOTbT BH MO)!(e ;::i:a H3fJ1e)K,Ua 6e3cMHCJJeH. IToMHcJieTe 3a ~1oi'v:teHT Koe l(eH11Te
 f.1 Al3A 19 YCEll(AHE JA C'v!HC'LJI 481

Hafr-n11c0Ko B )KHBOTa c11 H Koe BH HOCH Haii-ro115IMO y,n:oBJieTBopemre H ycrroKoem:re. C11e,n:

T OBa CH rrpe,n:cTaBeTe I<aKbB 6H forn )I(HBOTbT BH, aKo TC3ll Hew:a BHe3arrHO 113qe3HaT.
Pa3611pa ce, .HCTHHaTa e, qe BcHqKo BHCOKO u:eHeHo HaKpa5I UfC H3t.Ie3H C. Hmu:o He Tpae
BeqHo. Ho moM BCI:Iqrco u:eHHO Tp5I6Ba ,n:a mqe3He H5IKOH ,[(CH, I<aKbB e 8UCUlU.flm CMHCbJI
Ha )I<HBOTa? I1 aKO rrpHeMeTe, qe c-oru:ecrnyBamreTO He e HHW:O rroBeqe OT HaCT05ImH5I BH
)f(HBOT - OHOBa, KOCTO e B MOMeHTa - TO II3fJ1e)K,[(a H5IMa HUKQK'b8 BHClll CMHCbJI. ToraBa
me Ka)Kere (3ae,n:Ho c MaH-fion CapTop H ,n:pynne eK3HCTeHI(HaJIHCTH), qe e,n:HHCTBeHH5IT
CI\IIICbJI Ha )KHBOTa e OHOBa, KOCTO rrpaBHTe c Hero B HaCT05II.IJ:H5I MOMeHT. l13BbH TOBa )I(H-
. BOTbT KaTo Lie J1H H5IMa CMHCbJI caM ITO ce6e CH. Toil KaTO BCHqKo, BKmoqnTeJIHO caMH5IT
)KifBOT, HaKpa5I ll3qe3Ba, KaK MO)I(e B Hew:o ,n:a HMa H5IKaKBa BHCllla u:e11?
IloBeqeTO ¢opMH Ha ,[(YXOBHOCT, Tpa.n:IIU:HOHHH 1I CoBpeMeHHH, OTHBaT OTB'b,[( TOBa
eK3HCTeHu:HaJIHO 3aTpy,n:HeHne. MHoro OT T5IX H3Ka3BaT Te3aTa, qe qoBellIKH5IT )KHBOT 1-te e
C,[(IIHCTBCHOTO, KOCTO c-omecTByBa. Hema OT Hae OCTaBa Ii CJ1e,[( Kpa5I Ha LIQBCI1IKH5I )KllBOT
lI 3aToBa )I<HBOTbT ce Bb3I1pHeMa KaTO BpeMeHHO rrpefornaBaHe, a He KaTO OKOHqaTeJIHa
,[(eCTJII-fal(H5I. )l{llBOTbT 3arroqBa ,n:a ce Bb3I1pHeMa KaTO I10,[(fOTOBirn HJ1ll TpeHHpOBbLilia
rr.n: oma,[(Ka 3a Hew:o ,n:pyro, KOCTO He MO)Ke ,n:a 6b,n:e HaIIoJ1HO pa36paHO I1J11I pa3KpHTO rrpn-
JKUB e.
3a MeH HMeHHO Ta3H HHTeprrpeTal(H5I 3a ,,BHClllH5I" CMHCbJ1 Ha )I(llBOTa -e HaI1-IIOJ1C3Ha
u B5IpHa. AKo BbpXOBHH5IT CMHCoJI Ha )KHBOTa e, qe .TOH e KnacHa cTa5I HJIH lllKona 3a 113-
p a cTBaHe Ha Cb3HaHHCTO - 3a pa3BHTHCTO Ha Mo,[(pOCT H crroco6HOCT ,n:a 06Hqa11I - TOraBa
cpa KTbT, qe BCHqKo rrpeMHHaBa, ,[(Oforna HaI1oJ1HO HOBO 3HaqeHHe. 3a,n:aqHTe ll rrpe,[(H3B.H-
KaTeJICTBaTa B )KllBOTa ll peaKL(H5ITa BH Ha rnx H5IMaT HerrpeXO,[(HO Bb3,[(eHCTBHe. Ho He ca
lI H aI1oJ1HO 6e3CMHCJ1emr. Te ca TIO-CKOpo ypou:u, Ha,[( KOHTO 3aJI5IraTe ll ce ODHTBaTe ,[(a
oBn a,n:eeTe Bo3MO)KHO HaH:-,n:o6pe. BceKH ypoK ce rroBTap5I, ,n:oKaTo He 6-o,n:e OBJ1a,[(5IH :u,n:e-
aJIHO. II(oM HayqHre cTapHTe ypol(H, H3rrpaB5ITe ce rrpe,n: HOBH. Tona ,,3eMHO yt.rnmime"
CJ1e,[(OBaTeJ1HO e M5ICTO, Ko,[(eTO ce yq11Te ll II3paCTBaTe; TO Hee OKOHqaTeJIHOTO Bll o6HTa-
mrrn:e. Har<pa5I HJJ:Ba BpeMe ,[(a HarrycHeTe KJiacHaTa cTa5I H ,n:a ~po,n:-omKHTe Harrpe,n:.

2. 6eivne w TPYAHHTe crtn ya r..vn1 ca ypo t.tr11, npeAHa3Ha'-leHH 3a Ft13pacr-

BaHeTo 011 - Te tie ca cny1.1at1 HH, 1<anpF113Hlll aKTOBe Ha CbA6aTa. B no-
Mal.J..la6Hit1.s1 3 a MvtCbn scw-u<o ce cny4sa nopaAVI onpeAeneHa npH4HHa.
AKO rrpHeMaTe ll,[(C5ITa, qe )KllBOTbT e KJ1aCHa CTa5I, TO 6e,n:HTe ll Tpy,n:HOCTHTe B )KllBOTa
BH l\WraT ,n:a ce Bo3rrpneMaT Karo yqe6Ha rrporpaMa - ypol(H 3a H3pacTBaHe. Ta3H rne,n:Ha
TOqKa e MHOro pa3JillqHa OT Bb3IIpHeMaHeTO Ha Hern:acTH5ITa KaTO c11yqaHHll rrpm.n:eBKH Ha
Cb,[(OaTa, KOeTO BO,[(ll ,[(0 qyBCTBOTO, qe CTe )KepTBa. TaKa MO)KC ,n:a ce rroqyBCTBaTe 6e3-
C1IJl HH B C,[(HH CBOeHpaBeH CB5IT, KOHTO ll3fJ1C)K,[(a HaTioJ1HO HecrrpaBe,n:mrn B OTHOllICHHCTO
CH KbM xopaTa, H5IKOH OT KO H TO HMaT f0J15IM KbCMeT, ,[(OKaTo B_opxy ,n:pyrH ce ll3JIHBaT
Hema cnrn.

TyK Bo3rrpHeMaMe BH)KJJ:aHero, qe )I<HTelicKttTe Tpy,n:HoCTH qa ypol(H, rro,n:rroMararu:H

HapaCTBaHeTo Ha Mo,[(pOCTTa, CbCTpa,n:aHHCTO, mo60BTa ll ,n:pyrH I10J10)I<HTCJ1Hll KaqecT-
Ba (IDIKOH peJIHfH03Hll Tpa,[(HI(llll fH HapHqaT ,,H3I1HTaHH5I"' BorrpeKH qe a3 rrpe,n:rroqHTaM
HJJ:e5ITa 3a ,,ypou:n"). Ko11K0To rro-roJI5IMa e TPYJJ:HOCTTa, TOJIKOBa rro-roJI5IM e rroreHI(HaJioT
3a pacTe)K. AKo rrpHeMeTe Ta3H HJJ:e5I, cne,n:BaW:H5IT Bbrrpoc e KOH Cb3JJ:aBa rrporpaMaTa H
,,Bb3Ji ara" )Kll3HCHHTC ypol(u? MH03HHa MO)Ke .n:a CH 3a,[(a,[(aT T03H Bbrrpoc DO,[( e,n:Ha HJIH
 -' J

482 EJ::C'v1'1H,[( EOPH /{A CE CflPABHM C TPEBOJKHOCTTA 11 (/JOEI1!1TE

l
J(pyra ¢opMa, Koraro ;:i:a,n:eHo )I<YITeiicKo npe,n:H3BHKarencTBO H3rJie)K,[(a oco6er-ro rpy,zJJro.
HHe cMe CKJIOHHH ,[(a nporecnrpaMe 11 ,n:op11 ,n:a ponraeM cpell.(y HSIKOH OT 6e,n:nTe 11 orpa-
HIF-IeHHsrTa npe,n: ce6e en. Bb3HHKBa BbnpocbT: ,,KaK e,[(HH moforll.( Eor no3BOJI5IBa ToBa ?"
Ha T03H Bbnpoc H5L\ra neceu oTroBop. HHKOH OT Hae He MO)l<e HanbJIHO ,[(a pa36epe KaK
ce onpe,n:emrT H Bb3JiaraT )KHTeHCKHTe ypO[(H, MaKap_ qe pa3JIW-IHHTe ,[(YXOBH.H Tpa,[(HL(HH
IIMaT pa3JIHlIHH BH:>K,[(amrn no T03:11 Bbnpoc (I13T0l{HHTe Tpa,[(}U:.(HH fOBOp5IT 3a ,,KapMa"' a
IO,[(eo-xpHCTHSIHCKHTe Tpa,n:H[(HH - 3a ,,H3nHTamrn" H ,,H3KyrneHH5I"). Bcwmn HHe Tpsr6Ba
,n:a ce 6opHM c npe,[(H3BIIKaTeJICTBaTa, KOHTO )KHBOTbT HH rro,n:HaC5I, 6e3 HaITbJIHO ,[(a pa36H-
paMe 3all.(o. 5IcHo e o6aLJ:e, qe He MO::>Ke ,n:a HMa H3pacTBaHe, aKo ypounTe BUHazu ca neciur.
AKO CMHC'bJibT Ha )KHBOTa e ,n:a pa3BHeM Mb,[(pOCTTa, Cb3HaHJieTO H CbCTpa,[(aHHeTO CH, TO
TOraBa noHe H5IKOH OT ypOI:.(IHe Tp5I6Ba ,[(a 6b,n:aT TPYJ(HH. Ta3H rne,[(Ha TOLIKa MmKe ,[(a He
e oco6euo yTeillHTeJIHa, HO ITOHe o65ICH5IBa TPYJ(HHTe CHTya[(HH B )KHBOTa.
EJiaro,[(ape1rne Ha He5I MmKe ,n:a npecraHeTe ,[(a ce nHTare ,,3all.(o MH ce cJirm TOBa ?" II
,u:a CH 3a,n:a,[(eTe nO-KOHCTPYKTHBHH BbI1pOCH: ,,Ha KaKBO Tp5I6Barne ,[(a Me HayqH TOBa? KaK
),fOra ,[(a ce noyqa ?" MoEeTe ,[(a 3a,n:a,n:eTe Te3H ,[(Ba Bbnpoca, a He nbpBH5I, no onrornemie
Ha Hail-roJieMHTe 6e3ITOKOHCTBa H TpeBOfH B HaCT05III.(H5I MOMeHT.

3. Jlft14Hv1Te Bt1 orpaHH4eHHS1 '11 HeAOCTaTbl\H ca MJlVIBOTO, c KOeTO TpH6Ba

Aa pa6on1Te 3a BbTpewHOTO CVi "13paCTBaHe. noHSlKOra ycnfrnaTe Aa
r~ H3Jle1<yBaTe Iii npeOAOTieeTe c yMepeHO YCJliJlHe • .[\pyr nbT Te MO>Ke
na ocraHaT Abnro speMe, 3a Aa B~ HaKapaT tta pa3svteTe nb11H1tu1 CH
noTeHL\Ha11. BHe He HOCHTe B"1Ha 3a orpaHfli4eHft1SITa CH.
IlOMHCJieTe 3a MO:\feHT Bbpxy H5IKOH _
O T JIW:IHHTe CH orparmqemrn - OHe3H, KOHTO BH
Cb3,[(aBaT Haii-roneMn 3aTpy,[(Hemrn. AKO HMaTe TpeBQ)KHO pa3CTpOHCTBO, ITOMHCJieTe 3a
Hero. MmKe .na ce 3annTaTe 3aw:o Ha qoBeK MY ce HaJiara ,n:a ce cnpaB5I c Te:>KKO CbCT05I-
HHe Ka To rraHHl{eCKOTO pa3CTpOHCTBO, aropacpo611srra, CO[(HaJIHaTa cpoforn HJIH o6cecHBHO-
KOMITYJICHBHOTO pa3CTpOHCTBO ,n:opH H 3a H5IKOJIKO Meceu:a, ,[(a He fOBOpHM 3a nO-,[(bJifO
BpeMe. JJ:a ce I-Ia,[(5IBaMe, qe CTe H3ITOJ13BaJIH BCWIKH Haii-,n:o6pH neqemrn - BKJIIOl{HTeJIHO
~fe.II.HKaMeHT03HOTO, aKo e 6HJIO Heo6xo,n:HMO - H CTe IIOCTHrHaJIH 3Hal{HTeJIHO .H HCTHHCKO
Bb3CTaHOB5IBaHe. Ho HeKa rrpe,[(rronmKHM, t.re ere rronyqHJIH Haii-,n:o6poTo neqeHHe, pa6o-
J
nrnn CTe ycnp.IJ.HO e.rr.Ha HJIH ,[(Be rO,[(HHH II CTe ITOCTHrHaJIH U38eCmHO IT0,[(06peHHe, HO He
CTe cnpaBHJIU HaIIbJIHO CbC CbCT05IHHeTO CH. ToBa npHqHHa JIH e ,n:a Bb3IlpHeMaTe ce6e CH J
KaTO Hey,n:aqHHK? IIpnq1ma JIU e ,n:a CM5ITaTe, qe OTCTbnBaTe no yrropHTOCT H yMeHH5I Ha
xopaTa, KOHTO 6np30 ca rrpeO,[(OJieJIH CbCT05IHHeTO CH?
AKO CTe pa60THJIH ycnp,[(HO, 3a ,n:a ce crrpamne CbC CbCT05IHHeTO CH, HO TO Bee oll.(e
BU H3MbqBa, Bep05ITHO rrpO.IJ;bJI::>KHTeJIHaTa pa6ora Bbpxy rrpo6nervrn BH e CBbp3aHa CbC
3HaqHTeJIHO H3pacrBaHe. BcHqKo 3aBHCH ·or ypoI<a, KOHTO yqure. Enp30TO npeo,[(OJI5IBaHe
Ha Te::>KKO CbCT05IHHe orrpe.IJ;eJieHO :w:e 3aCHJIH carv10yBepeHOCTTa BM - Ba)KeH ypoK caM no
ce6e CH, HO H5IMa ·,n:a pa3Blle KaqecTBa Ka TO CbCTpa,[(aHHeTO HJIH TbpneHHeTO. QqeBH.IJ.HO
nOH5IKOra ca.Mo qpe3 Heo6xo,n:HMOCTTa .IJ;a ce 6opHM CbC co6cTBeHHTe CH CJia6ocnI HUe ce
J
HayqaBaMe ,n:a H3ITHTBa:\Ie CbCTpa,n:aHHe HJIH ,n:a rrp05IB5IBaMe TbpIIeHHe KbM rpy,[(HOCTHTe
Ha J(pyrHTe.
Karo BTOpH np11Mep HeKa rrpe,n:rroJIO)KHM, qe ypoKbT BH e ,n:a ce HayqHTe KaK ,n:a ce
J
onpcBaTe OT npeKOMepHaTa HY)K.IJ;a OT KOHTpOJI HJIH Hell.(O ITOBeqe - ,[(ace Hayq:nre KaK .rr.a
ce oTnycKaTe n ,n:a ocTaBHTe BHcIIrnra CHna HJIH Eor ,[(a BJIH5Ie Bnpxy :>KHBOTa BH. EJ(HH OT
 f JI/\B/\ 19 YCEll(AHE 3A CMHCbJJ 483

Hat-nrn1ne (He e,D;irncrnemuIT) ,n:a ycnoHTe T03H ypoK e Heo6xo.n:11MOCTTa ,n:a ce crrpamne c
Tpy;:i:Ha CHTyaumr, rrpH K05ITO BCW1KHTe BH OIIHTH 3a KOHTpOJI ce rrpoBaJI5IT. Crroco6HOCT -
Ta ,[(a ce OTKa3BaTe OT KOHTpona "l{CCTO e pe3yJITaT TbKMO OT HaH-fOJI CMHTe )l01TeHCI01
TPYJJ:HOCTH. lliKOH CbCT05IHH51 II CHTyarurn ca TOJIKOBa TC)l<KH, qe I-HI npuuy.JtCOa6am ,n:a ce
oTrrycHeM . lliMaMe ;:i:pyra anTepHaTHBa. Eop6aTa caMo 3acmrna cTpeca H cTpa,n:amreTo.
LiecTo TOqHo B MOMeHTa, KoraTO HaIT'bJIHO ce OTbpCHTe OT TpenoraTa lIJIH crrpeTe ,n:a ce
6opHTe, rronyqanaTe mIKaKbB oTronop IIJIH o6neKqeHue OT BucrnaTa CHna . 0TrrycKaHeTo n
.n:oBep51BaHeTo Ha BHcrnaTa Cima He forna ,n:a ce Bb3IIpHeMa KaTo rrpexBnpmrne Ha oTroBop-
HOCTTa 3a )KHBOTa BIL Ilo-cr<Opo TOBa 03HaqaBa IIbpBO ,n:a HarrpaBHTe BCHqKo ITO CHJIIlTe CH,
3a ;:i:a CH ITOMOfHeTe, H cne,n: TOBa ,n:a IIOTbpCHTe BbHil!eH H3TOqHHK Ha IIOMOLU.
· HaKpaTKo, rp ernKa e ,n:a ce o6BHH51BaTe 3a mmaKBO yrropHTO CbCT05IHHe, He3aBIICHMO
KOJIKO HHBamI,[(H3Hparuo e HJIII OT KOJIKO ,[(bJifO ro HMaTe. HeroBOTO rrpe,n:Ha3Hal.remre e
;:i:a Cb3,[(a,[(e H 3a,[(bJI6oqn Kal.IeCTBaTa Ha BbTpellIHaTa BH CbIUHOCT. Ba:J!CILO e !-le ca.Mamo
cocmo1mue, a KaK pea2upame u KaKBO Hayitaeame om Hezo.

4. }{{VIBOTbT B!-1 mv11a TBOp4 e CIU1 3aMHCbn "1 npeAHa3Ha4 e HHe . BHe Tpst6Ba
Aa pa3BHeTe TBOp4eCRH m CF/1 noTeHL{Har1 H Aa ro n p e AJlO>KiiTe Ha CBeTa.
1

)l{11BOTbT BH He e rrpoH3BOJIHa rrope,n:m:i;a OT cJiyqailHH cn6nni:51 - Toil cne,n:Ba orrpe,n:e-

JieH rrnaH. To3H rrnaH e coJOaoeH Ha HHBO, KOeTo HHKOH OT Hae He MmKe HaIIbJIHO .n:a pa3-
6epe. LiacT OT T03H rrnaH ce CbCTOH OT ypOI(HTe 3a H3paCTBaHe Ha Cb3HaHHeTO, omrcaHH B
rrpe,n;arnHHTe TpH pa3,n:ena.
)::(pyr MHOro Ba)KCH acrreKT I-Ia IIJiaHa e CbCTaBeH OT TBopqecKHTe BH HaqHHaHH51, TaJiaH-
TH HJIH ,,;:i:ap6n". BceKH OT Hae HMa IIOHe e,[(HH TBopqecKH TaJiaHT, KOHTO MQ)Ke ,n:a BHece B
)KHBOTa MY CMHC'bJI H I:(CJI. Pa3BIITHCTO H IIbJIHOTO rrp05IBJICHHe Ha TBopqecKHTC BH TaJiaHTH
H ,r:i:ap6H e BaruaTa ,,>KH3HeHa MHCH51" HJIH ,,>KH3HeHa I(eJI", 3a K05ITO ronopHxMe rro-paHO B
Ta3H rnaBa.
)KH3HeHaTa BH MHCH51 e HelI(O, KOeTO yceiuaTe, qe mpR68a ,n:a HarrpaBHTe, 3a ,n;a ce qyBCT-
BaTe I:(5IJIOCTHII, rrpeH3IIbJIHeHH u y,n:oBJieTBopeHII OT )KHBOT~ ~ T5I e caMo narna H He MO>Ke ,n;a
6n,n;e ,r:i:y6nHpaHa. CaMo BHe cTe crroco6HH ,n:a 5I ocnmecTBHTe. T5I n,n:Ba OTBbTpe II H5IMa HUIUO
o6ruo c OHOBa, KOCTO pO,[(HTeJIHTe BH, rrapTHbOpbT BH HJIH rrpH5ITCJIHTe Bil HCKaT ;:i:a rrpaBHTe.
IlpHHI:(HIIHO rn ce rrpocnrpa lI3BbH Bae lI OKa3Ba BJIH5IHHe Bbpxy ,n:pyrHTe.
BawaTa I:(CJI HJIH MHCH5I MO>I<e ,n:a 6n.n:e rrpo¢ec1rn HJIH CTpaHHqHo 3aHHMaHHe H MO>Ke
,n:a 3ac5Ira I:(eJIH5I CB5IT HJIH caMO C,[(HH qoBeK. IlpHMepH 3a TOBa ca: OTrJie>K,D;aHeTO Ha .n:e-
I:(aTa, OBJia,[(51BaHeTO Ha MY3HKaJieH HHCTpyMeHT, 6naroTBOpHTeJIHaTa ,[(CHHOCT, HacoqeHa
KbM ,n;eua HJIH xopa B Harrpe,n:HaJia Bb3pacT, IIHCaHeTO Ha CTHXOBe, H3HaC5IHeTO Ha peqH HJIH
rpH>KHTe 3a rpamrnaTa B 3a,IJ;HH5I BH ,[(BOp.
)::(oKaTO He pa3BlICTe II He 1I3pa3HTe TBopqecKHTe CH 3aJio>K6H, )KHBOTbT BH w;e H3fJIC)I(-
,[(a HCIIbJIHOUeHeH. IIJ;e H3ITHTBaTe IIO-CHJIHa TpeBO)KHOCT, 3a1UOTO He OT,[(CJI5ITC _BpCl\·i e .n:a
rrpaBHTe OHOBa, KOeTO HaHCTHHa HCKaTe II KOeTO BCblI(HOCT CTe po,n:eHH .n:a HarrpaBHTe.
IIpe,n:Ha3HaqeHIICTO Ha IIbpBaTa qacT OT Ta3H rnaBa 6erne .n:a BH IIOMOrHe ,n:a OTKpHeTe
TBopqecKaTa CH MHCH5I HJIH I(eJI. AKO ome He CTe CbBCeM CHrypHH KaKBa e T5I, o6Cb,[(eTe
OTfOBOpHTe CH Ha BonpOCHUKa 3a JiCU3HCHama AtUCUR B -HaqaJIOTO Ha Ta3II rnaBa c ,[(OBe-
peH rrpH51Ten IIJIH CbBeTHIIK. EttxTe MornH CblI(O ,n:a rrpoqeTeTe KHHraTa Ha HaoMn CnrnnH

~- ,,Finding Your Life Mission" (KaK .n:a OTKpHeTe )KH3HeHaTa CH MHCH5I).

t
 484 E~MbH,[( EOPH J(A CE CIIPABHNI C TPEBOJJ\°HOCTTA H c/JOEHJ1TE

5. BVJH an1 '1MaT e H a pa3 n onm1<eHHe BH CW Vf3TQ l.fH Flil< Ha n OA Kp e na H Ha-

nbTCT BPtt e

Ta3I1 I1,[(e5l e B OCHOBaTa Ha L(emrn pa3,[(eJI 3a ,nyxoBHOCTTa. ,LJ;o fOJ15IMa CTerre.H CTpaX'bT
I1 TP~.BO)KHOCTTa ITOl!IIBaT B'bpxy ·ycern:aHeTO, qe CTe OT,[(eJieHI1 I1 ca?-.rn IUIH IT'bK B'bpxy orra-
cemuna OT OTXB'bpJ15IHe HJ1I1 3ary6a, KOI1TO MQ)Ke .na ,[(OBe,[(aT ,[(0 OT,[(eneHOCTTa H caMOTaTa
BI1. Hcn-:iHaTa e, t:fe He CTe· caMH. ,[(opn B MOMeHTHTe, Kora TO BI1 e TPYJJ:HO ,tta.ce o6'bpHeTe
K'bM ;i:pynne 3a ITO,n:Kperra, 11Ma I13TOl!HI1K Ha orropa, KOHTO BHHarn MmKeTe ,n:a rrpu3oBeTe.
BHcIIIaTa C1rna He e ITpocTo a6cTpani:m:1, K05ITO C'b3,[(aBa n ITOMbp)Ka BceneHaTa. TH e
ITpHC'bCTBHe, c KOCTO MQ)KeTe ,n:a Cb3,[(a,[(eTe JIWIHa Bp'b3Ka. Ta3H Bpb3Ka e TOJIKOBa JI.HlUia,
KOJIKOTO BC5IKa Bpb3Ka c ,[(pyro t:fOBCillKO C'bll(CCTBO.
B Ta3H JIH"LfHa Bpn3Ka MO)KeTe ,n:a rronyt:f11Te KaKTo nooKpena, TaKa 11 uanamcmeue.
Ilo,[(KpeITaTa t:fCCTO Ce II05IB5IBa ITO,[( cpopMaTa Ha B,[(bXHOBeHHe HJII1 eHTYCHa3'bM, KOHTO BI1
060,[(psrnaT H ITO,[(,[(bp)f(aT B MOMeHTI1 Ha cna6a MOTHBa1(H5l H o6e3C'bp'-IeHOCT. Harr'bTCTBI1-
eTO MO)Ke .na ,[(OH,[(e ITO,[( cpopMaTa Ha 5.£CHI1 ITp03peHI15I I1 I1HTYH1(HH, KOHTO BI1 ITOKa3BaT
KaKBO Tp5.I6Ba ,[(a Harrpamne. qeCTO T03I1 BI1,[( B,[('bXHOBeHO ITp03pemie HJIH OC'b3I-:IaBaHe e
IIO-M'b)lpo OT BCI11IKO, KOeTO 611xTe MOfJ1I1 ,n:a H3MHCJ1I1Te c pa3yMa CH.
Tosa MO)Ke ,[(a ITpe,[(H3BHKa y Bae ,nBoyMemre. AKo B'b3rrp11eMaTe B,[('bXHOBemrero 11 HH-
TYH1(H5ITa Karo H,[(Barn:n OT rro,n:c'b3HaTenHH5l BH yM, KaK TaKa 11,[(BaT OT B11cma CHna - OT
HCIT(O, IIpI1BH,[(HO OT,[(eJieHO OT Bae? HaHCTHHa OT rne,n:HaTa TO'-IKa Ha C'b3HaTeJIHI15l YM
BCH'-IKO H3rJie)K,[(a OT,[(eJieHO - BHe B'b3IIpHeMaTe ce6e CH KaTO OT,[(eJieHH OT ,[(pyr11Te, OT
CBeTa H Hatt-Bep05.ITHO H OT B11cmaTa C1rna. Hn mvrn ,n:pyro HI1BO, HeIIOH5.£THO 3a C'b3HaTeJI-
HI15l yM, Ha KOCTO BCI1'-IKO e CB'bp3aHO. I13TO'-IHaTa ¢11nocoqnrn ro Hapnqa ,,e,[(HOTO, KOeTO e
H3TO"LfHHK Ha BCH"LfKo". CnBpeMeHHI15.£T cpI13I1K ,[(eliBH,[( EoM r0Bop11 3a ,,HMITJII11(HTeH pe,n:",
B KOHTo BCH'-IKO e CBnp3aHo. B E116n11HTa (HoB115I 3aBer) ra311 11,n:eH e 113pa3eHa B ,n:yMHTe
,,IJ:apcTBOTO Eo)K11e B'bTpe B'bB Bae e"*. 3a ,n:a rronylrnre rro,n:KpeITa 11 HanbTCTB11e OT BHcma-
ra Cnna, rrpocro Tp5I6Ba ,n:a r11 rroHcKaTe. H11mo .n:pyro He e Heo6xo,n:HMO. BnITpeKH t:fe TOBa
MO)Ke ,rr:a H3rJie)K,n:a C'bBCeM necHo, TO MO)Ke ,n:a He e rrp11JIO)f(I1MO, aKo BHpBare, qe or sac ce
o'-IaKBa ,rr:a pemHTe H ,n:a ce crrpaBHTe c BCH'-IKO caM11: MmKe ,n:a He e necHo 11 aKo ycemare, qe e
Hepa3yMHO, rrpOHBa Ha cna6ocT I1JII1 ITO H5.£KaKbB Ha'-IHH ITO,[( ,[(OCTOHHCTBOTO BI1 ,n:a pa3'-IHTaTe
3a ITO,rr:Kperra Ha H5IKaKBa HeB11,n11Ma c11na. 3a _ua ce ,n0Bep11re Ha BnclllaTa CHna, rpH6Ba ,n:a
ere rOTOBH ,n:a ce OTKa)KeTe OT KOHTpona H ,n:a ce CMHpI1Te ( '-ICCTO Cb3HaHI1eTO, t:fe He MQ)Keill ....,
,n:a ce crrpaBHIII c Hern:o caM e cM11pHBarn:o ). Crroco6Hocrra ,n:a ce orrrycHem H ,n:osepmn e J
Hern:o, KOeTo MO)KC .na ce YCBOI1. qeCTO Hali-rpy,n:mne )KI1TCHCKI1 ypol(H - I13HCKBarn:nre MaK-
CHMaJTHO ycnmre - ca OHe3H, KOHTO Ha:ii-,n:o6pe .HH HayqaBaT ,n:a ce OTIIYCKaMe.
IIo3BOJIHBaHKH Ha BHcIIIaTa Cuna (,[(yxa) ,na BH ITOMara B )KHBOTa, BHe rn:e 3acHJ1HTe
BHpaTa CH, qe IIOH5IKOra e yMeCTHO ,n:a ce OTKa3BaTe OT KOHTpona.

6. KoHTaKTbT c BHcw aTa C"ma e OCbll.le CTB'1M B pa MK'1Te Ha 1n1YH'1S1 BH on"1T

Mo)KeTe ,n:a OTKpHeTe JIH'-IHa Bp'b3Ka c BncIIIaTa C11na B co6crBeHI15.£ CH Herrocpe,n:crBeH

TH
orrnr. Ta3H Bpb3Ka e CbBCeM JIU'-IHa - Karo Bp'b3Kara c ,n:pyr qoseK. e n ,n:sycrpaHHa.
BrrcmaTa Cmrn arr Hoerr rro.[(Kperra, HaIIbTCTBlle, B.[(bXHOBeH11e, rroKoii, BbTpeurna ycToii-
l!I1BOCT, Ha,[(e)K,[(a H MHoro ,D;pyrn ,n:apo~e, a BHe crro,n:eJIHTe c He5l IIOTpe6HOCTHTe CH qpe3
J
.* EBanrem1e OT JlyKa, 17:21. Een. rrpeB.
 I
j I
I-.; fJ1M3A 19 YCEllJAHE 3A C\1HCEJJ 485

MOJIHTBa 11 I13pa35IBaTe np5IKO 6naro;:i:apHOCTTa 11 6JiafOfOBeHJieTO CH. IIJ;e 3a):('b.TI60l.IIITe H

pa3BHeTe Ta3H Bpb3Ka B crerreHTa, B K05ITO ere fOTOBH .n:a ll IIOCBeTIITe BHHMaHire lI BpeMe.
HMa MHO/KeCTBO Hainurn, no KOHTo Bncrnara Cnna MmKe .n:a ce rrpo5IBH B nnqr-nrn BH
OIIHT. H5IKOH or Ha:li-o6nliaHHHTe ca:

e Ycell(aHe 3a rro,n:Kperrara Ha mo65Ill(O npHC'bCTBHe.

© Bbrpeumo 3Hamre HJIH 1rnrynnrnHo pa3forpaHe. Ilonylianare ):('hJI6orw rrpo3pemre H

H3IIHTBaTe 5ICHO He,D.Byorn:cneHO ycell(aHe, qe e B5IpHO.

() Cne.n: rrep:rro.n: Ha CTpec HJIH 6op6a BHe3aIIHO H3nHTBaTe rrpnmrn Ha CIIOKOHCTBHe

HJIH rroKo:li. Tb:li KaTo ce rro5IB51Ba 6e3 ycnn1151 or narna crpaHa, Hannue e ycell(aHeTo,
qe TO H):(Ba OT M5ICTO lI3B'bH JUFIHOTO BH ero.

@ qyncTBO Ha 6naroronemre 11 H3YMJieHne rrpe;:i: r<pacorara Ha rrp11po.n.ara.

() Bn3HOHepcKH rrpe:>KHB5IBamrn - MncnoBHO 1rnn peanHo BH3yanHo BneqaTneHHe 3a

L ;:i:yxoBHa C'bll(HOCT HmI rrpHC'hCTBHe.

0 CbBIIa;:i:emrn - HCW:O B'bB BbHllJHH5I CB5IT C'bBIIa,n:a C'bC cnrrnaru;OTO ce B yMa BII H
rrpnmrY:a Ha Heru;o rroneqe or cnyqa:liHocr. HanpnMep y/KacHo ce rpeBO)l<HTe 3a Heru;o,
;:i:oKaro rnocpnpare, H rrpe;x nae H3JIH3a Kona, Ha l.IH5ITO ra6ena nHllle ,,OrrrycHH ce".

€) qy.n.eca - -Harrpni\rep CIIOHTaHHO H3JieKyBaHe, 3a KOeTO IDIMa Me):(HUHI-ICKO o65ICHeHHe.

,[(oKaTo l.IeTeTe TOBa, noMncneTe 3a H5IKOH OT HalIHHHTe, no KOHTO ere yeell(aJIH rrpn-
C'bCTBHeTO Ha B:rrcrnara Cuna B co6crBeHH5I cn )J<HBOT. I1Ma MHoro cpopMn, pa3m1qHn or
ropeorr:rrcamne.

7. [!Jc1<peHo 3aAaAeHJtne KbM BYlcwaTa CFttna Bbnpoc~ no11y1.1a saT oTrosop

'- l Ta3H n,n:e51 BC'bW:HOCT e npoJJ:'hJI:>KeHne Ha npe;:i:HlllHara rol.rKa 3a TOBa, . lie BrrclllaTa
Cnna e H3TOlJHHK Ha TIO,L(Kperra H HaTI'bTCTBHe. Ilp:rrqnHaTa .n:a OT,n:eJI5I Ta3H roqKa e ;:i:a
I ~ !(;:;,
- .~.... ' · '. . rr o.n:qepra5I, qe BHe He cai\m no.n:rraBaTe rro;:i:Kperrara H Harr'hTCTBHeTo Ha Bncrnara Cnna,

·~
a :\10)Kere n ;:i:a rrr rro:rrcKaTe. Ilpoqynrnr u:rrrar Ha Hncyc ,,HcKa:lire, n me nn ce ;:i:a;:i:e"* e

= ~.!} ~
BepeH He3aBHCHMO OT )lyxOBHaTa BH Tpa):(HUH5I HJIH opHeHTaUH5I.
J...<~ ! . ~.

~~!~: BcrrqKn )lyxOBHH TI'hTeKH, Konro BKJI.fOqBaT MOJIHTBa, CM5ITaT, qe T5I Il(e nonyqn orro-
. ~.~·~; ~ ,
_Bop. MmKe 6rr BH ce e cnyqnano :\fOJIHTBHTe BH .n:a HaMep5IT OTKJIHK. KaKTO n3rne:>K;:i:a, ):('hJI -
6oqnHaTa Ha MOJI6ara BH e CBbp3aHa c TOBa KOJIKO 6bp30 11.(e IIOJIYliHTe OTKJIHK. 06nqaeH
rrpHMep e, KOfaTO ce liYBCTBaTe orqa5IHH OT .n:a,n:eHa cnryaun5I n . I10l{TH 6yKBaJIHO H3IIJiaK-
BaTe 3a IIOMOII(. B MHOfO, aKO He lI B noBeqero cnyliaH, HCILI;O B c'n ryauH5ITa MHOfO 6bp30
ce rro.n:o6p5IBa HJIH npoMerur.
I1Ma Hayqm1 H3ene,n:Bamrn, KOHTO noTBbp)KJJ:aBaT ecpnKaCHOCTT3: Ha MOJIHTBaTa. Tona
He 03Haqana, "lle BCHl.JKO, 3a KOCTO ce MOJIHTe, 11.(e ce oe'hrr(ecTBH .llt\.1a H5IKOH Hema, KOH-
: ~L TO crrope.n: MeH, Tp516Ba .n.a nOMHHTe: I) MOJI6ara Tp516Ba .n:a 6'h,n:e HCKpeHa H .1J:bJI6oKa, 2)

Ji
:. ~--
,,OTfOBOpbT'' HJIH peaKUH5ITa Ha MOJIHTBaTa MO/Ke .n.a He ,D.O_
. '-" .
H,D.aT Be,n:Hara - MO/Ke ;:i:a MHHaT
.J:HH, ce;:i:MHUH HJIH Meceun: H 3) OTfOBOpbT MO/Ke ,n;a He ,n:oii,n;e H3Be,n:H'b/K - MO/Ke ,n;a HMa

r 4 ~:
* EBaHremre OT JlyKa, 11 :9.Een. npeB.
486 E,[(MbH,[( :GOPH /fA CE CllPABHM C TPEBOJJ{HOCTT.-l JI <
l>OEI1J!TE

ca~IO CThITKa B ITOCOKa Ha OTronopa (HarrpnMep, aKO ce MOJlIHe ;:i:a ce II30JBIITe OT xpo-
HIP-IHa 6onKa, OTfOBOpnT foI MOfbJI ;:i:a e ITOJJ: ¢opMaTa Ha CHJIHa HHTYHUII5I ;:i:a ITOCCTHTe
orrpe;:i:eneH neKap HJIH 3;:i:paBeH crreu;HaJIHCT). Mom1rnaTa MmKe ;:i:a rronyqn oTroBop no
l\1HO>KeCTBO Ha LIHHI1 H IIOH5IKOra OTfOBOpnT He e TaKbB, KaKbBTO CTe OliaKBamr. He e Bb3-
MOJKHO ;:i:a 3HaeTe rrpe,n:BapHTeJIHO KaKbB OTfOBOp me ITOJIYLIH orrpe;:i:eneHa ~fOJIHTBa ( CTO
Kora ce HaMecBa B5IpaTa). MmKeTe o6aqe ;:i:a 6'h,n:eTe c11rypm1, lre oTroBop me HI\rn 11 1.re J
T03H OTfOBOp me frn.n;e 33 BHCllieTO BH 6naro .

8. OMOBa, KOeTo HCT'1HCI01 m:en a eTe '1/U1 Bb3HaM e ps:.BaTe OT AbHOTO Ma

AYWai-a CH - OT Cbpl..(e - 06YiKliOBe H O ce OCb 1J.1eCT B51Ba .

E;:i:Ho OT Hali-MornIT(HTe cpe;:i:cTna 3a rro3HTHBHa rrpoM5IHa u H3uenemre e HCKpeHoTo

Ha~1epemre. IlpH ce6e CH H rrpH KJIHeHTHTe MH CbM BlDK;::J:aJI, qe CirnaTa Ha HaMepemICTO
MOJKe ,n:a .IJ:OHece qy,n:oTBOpHII pe3yJITaTH. 0HOBa, B KOCTO B5IpBaTe c 1(5IJIOTO CII Cbpue, ofom-
HOBeHo ce OCb1I(CCTB5IBa. KoraTO HaMepeHHCTO BH e CBbp3aHO c BHCWeTO BH 6n aro H Hee B
KOHcPJIHKT c BHCil!eTO 6naro Ha ,npyrHTe, HMa HaH-rOJI5IMa Bep05ITHOCT ;:i:a ce peamI3Hpa.
,[('hn6oKoTo HaMepemie rrpoMeH5I H ¢oKycnpa co6crneHoTo BH Cb3Hamre. To oqenn;:i:Ho
Bmrne H Bnpxy CBeTa H3BbH Bae. Cn6HTH5ITa BbB BbHWHH5I CB5IT me 3aIT01.fH!J.T na ce xapMO-
HH3HpaT c JJ:nJ160KOTO BH HaMepeHHe. lbOTe o6o6maBa TOBa B rrpOliyTaTa CII 3a6ene>KKa:

ITo OTHOil!eHHe Ha BCHLIKH aKTOBe Ha HHHI(Hanrna HJIH TBOplleCTBO

HMa e,n:Ha rrpOCTa HCTHHa,
lIHCTO He3HaHHe y61rna 6e36po:H 11,n:eH H rrpeKpacHH IIJiaHOBe:
qe IIpoBHJJ:eHHeTo CbIIJ:O ,nelicTBa.

CnyLIBaT ce BC5IKaKBH He:ru:a, 3a ;:i:a TH rroMorHaT,

KOHTO HHaLie He forxa ce CJIYLIHJIH.

I(5IJI IlOTOK Cb6HTH5I rrpOII3THLiaT OT perneHHeTO,

B TB05I I10JI3a,
BC5IKaKBll HeoLiaKBaHH, Cn6HTH5I ll IIOMom,
3a KaKBaTo He CH I1 MeLITaJI,
me TH 6'h,n:aT oc11rypeHH .

9. nt-06osTa e no-c111nHa _OT cTpaxa . ~11 cra, 6e3yc11osHa 11t-06os crpy'1 OT J

Bi-tcwaTa CHJla (Eor) '1 T51 e B Lte HTbpa Ha Cb lltH OCTTa BH H Ha BCH4101
CblJ..leCT Ba. BcHYK~ cTpaxose MoraT Aa ce Bb3np i,rnMaT f<a To-pa3nH4-
H" cflopMlll Ha OTAelleHOCT : OTAeJle HO CT OT APY r HTe, OT ce6e CH H OT
6o r - OTAeneHOCT OT J1f-060BTa, KOJITO o6eAfl1HSI Ba B C~ 4KO .
J11060BTa e 110-CHJIHa OT CTpaxa, 3aIIJ:OTO e IIO-.IJ:nJI60Ka. Ha Cb3HaTeJIHO HIIBO mo6oBTa
e ycemaHeTo, qe Cnpu;eTO BH HCKa ;:i:a ce o6e;:i:HHH c Hern:o HJIH H5IKOH ll3BbH Bae. H~ no-
JJ:bJ160KO HHBO mo6oBTa e ,,6a30BO CbCT05I.Hlle" HJIH JKH3HeHo Ba)KHa OCHOBa 3a 1(5IJiaTa Bce-
JieHa. To3H B'h3rne,n: e o6:w: KaKTO 3a H3TOLIHHTe, TaKa 11 3a 3arra;:i:HHTe peminm. J11060BTa He
e HeW:O, KOeTO IIpHTe)KaBaMe HJIH He IIpHTeJKaBaMe, 3aW:OTO T5I 6yKBaJIHO OeifjW-tUpa Cbp-
IJ;eBirnaTa I1 CbIIJ:HOCTTa HH. CTpaXnT MQ)Ke ;:i:a 60,n:e JJ:bJI60K, HO HHKOra TOJlKOBa JJ:bJI60K
 lJlABA 19 YCEll{AHE JA CMHCLJI 487

KaTo mo6onTa, 3alI.(OTO TOH Bb3HHKBa caMO KoraTO ce LIYBCTBaTe OT,D;eJTeHH OT 6a30BOTO
CbCT05IHHe, KOeTO HH o6e,n:Hwrna c BCHLIKO OCTaHaJTO.
IIonyJrnpHaTa cppa3a ,,Bcwrnrr Ci\fe e,n:Ho" H3pa35IBa HcnrnaTa 3a mo6onTa 11 e HaffbJTHO
B5IpHa Ha HHBO, He Hal1bJ1HO pa3611paeMO 3a Cb3HaTenmrn yM.
,l.(o roJrnMa qacT _T peBQ)KHOCTTa Bil MQ)Ke ,n:a e CBbp3aHa c KOHKpeTHH CTpaxoBe OT H3-
0CTaB5IHe, OTXBbpJ15IHe H YHH:IKeHHe, 3ary6a Ha KOHTpOJT, orpaHHLiaBaHe, HapaH5IBaHe HJ1H
CMbpT. CTpaXbT MO:>Ke ,n:a npneMe BC5IKa OT Te3H cpopMH B 3aBUCHMOCT OT Bb3l1HTaHHeTO
BH H MHHaJ1H5I BU OITHT. Ho HHKOH OT Te3H CTpaxone H5IMa ,n:a Bb3HHKHe, aKO He ce t-IYBCTBa-
Te OT,n:eneHH . HanHLIHeTO Ha CTpax mrnarH ronopu 3a CTeneH Ha OT,n:eneHOCT - OT,n:eneHOCT
Ha Cb3HaTenmrn BH YM OT CbKpoBeHaTa BH Cblll.HOCT, OT,n:eneHOCT OT ,[(pyrHTe H/HJ1ll
. OT,[(eJTeHOCT OT Ear. AKO e B5IpHO, qe no CblI.(eCTBO BCHLIKH HHe CMe e,[(HO, TO BCeKH
CTpax - He3aBHCHMO KOJ1KO B5IpBaMe B Hero - BCbll(HOCT e ca:Mo HJ1I03H5I. AKO CbyMeeM ,[(a
BH,[(HM HemaTa TaKirna, KaKBHTO Hancnrna ca, H5IMa ,n:a HMa npHLIHHa 3a noneqe cTpaxone .
MmI<e for mo6onTa H cTpaxbT ca HaH-,[(bn6oKaTa ,[(BOHCTBeHocT B qonelllKH5I orrHT. Ana
nto6onTa mrnarn no6e)K,[(ana cTpaxa.

10. CMbprra He e Kpa~, a npoM~Ha .HawaTa CbutHOCT vuu1 r-wwa HaA»<l-1-

B.HBa cpi.13H4eCKaTa CMbpT. (CTpaXbT OT CMbpTTa KaTO ·,, Kpa ~" e caMO
'111 l-03 "1H. ).

BcHLIKH cneTOBHH penHrHH crro,n:en5IT Ta3H 11,n:e5I. BcHLIKH Te rrp:ueMaT, qe )::(ylllaTa npo-
,[(bmI<ana ,[(a CblI.(eCTByBa CJ1e,[( qnI3HLieCKaTa CMbpT, MaKap KOHI(eITI(HHTe HM 3a rrpnpo,[(aTa
Ha )KHBOTa CJ1e,[( CMbpTTa ,[(OH5IKb,[(e ,n:a ce OTJ1HLiaBaT.
Ifpe3 IIOCJie,[(HHTe rreTHa,n:eceT fO,[(HHH H3CJ1C,[(BaHirnTa Ha ,,rrpe:>KHB5IBaHH5I, 6JTH3KH ,[(0
CMbpTTa" ,[(a,[(OXa ,n:eHCTBHTCJIHH JJ:OKa3aTCJ1CTBa 3a TOBa BH:IK,[(aHe. KaKTO Bep05ITHO neqe
3HaeTe, IIOLITH CMbpTOHOCHHTe npe:IKHB5IBaHH5I IIOLIHBaT Bbpxy pa3Ka3H 3a rrpe)I<HB5IHOTO
OT xopaTa OT MOMeHTa, Kora To )KI13HemITe IIOKa3aTeJ1H ca CBH,[(eTeJ1CTBaJ1H 3a Ha6nmKana-
ma HJ1H ,[(ellCTBHTeJIHa CMbpT, ,n:o Bb3C~aHOB5IBaHeTO HM "nrrocne,n:CTBHe. BbB BCHLIKH Te3H
pa3Ka3H HMa o6IIJ;JI HelI.(a KaTO rrpeMirnaBaHe rrpe3 TyHeJI, cpema CbC CblI.(eCTBO OT CBeT-
J1HHa, KOeTO H3J1bLIBa J1to60B H pa3forpaHe, MHHaBaHe Ha IJ,eJ1H5I )KHBOT KaTO Ha KHHOJTeHTa
H IIOH5IKOra cpema c neqe IIOLIHHaJ1H po,n:mrnH. ITo-MaJTbK 6poi1 OT Te3li cnyqaH OIIHCBaT
CIJ,eHH H MeCTa OT OTBb,[(HH5I CB5IT, CBbp3aHH c rrpeKaB5IHU Cb6Hnrn. Bbrrpeirn qe XHJ15I,[(UTe
TaKHBa pa3Ka3H, Cb6paHH B I(emrn CB5IT, He ,,,n:oKa3BaT", qe Cb3HaHHeTO Ha,[()KHB5IBa CMbp-
TTa, Te orrpe,[(eneHo ca cHneH ,n:ono,n: B Ta3H HacoKa. Ome e,[(HO ,[(OKa3aTencTBO, qe xopa,
OI(eneirn OT npe)KHB5IBaHH5I, 6JTH3KH ,n:o CMbpTTa, ca 3bpHaJUI OTBb,[(HOTO, e <PaKTbT, qe CJ1e,[(
rrpe:>KHB5IBaHeTo MHOro OT rnx rrpecTaBaT ,n:a ce CTpaxynaT OT CMbpTTa H JJ:YXOBHOCTTa HM
ce 3a,[(bn6oqana. AKo H3:>KHB5IHOTO OT rnx e 6Hno caMo CbH, 3amo HMa TaKona ,[(bn6oKo H
TpaHHO Bb3,[(eHCTBIIe?
,l.(amI CTpaXbT OT CMbpTTa He e B OCHOBaTa Ha ,n:pynne BH CTpaxone - OT 6onecT lIJ1lI
HapaH5IBaHe? AKo ,n:a, rrperropbLIBaM BH ,n:a rrpoLieTeTe mnepaTypaTa 3a rroLITH qv1bpTo-
HOCHHTe rrpe)KHB5IBaHH5I li ,[La CH HarrpaBliTe co6cTBeHH ll3BO,[(H 3a :IKHBOTa CJ1e,[( CMbpTTa.
KmrrHTe ,,Life After Death" ()l\HBOT cne,n: :IKHBOTa) H ,,Reflections on Life After Life" (Pa3 -
MHlllneHH5I 3a :>KHBOTa cne,n: :>KHBoTa) Ha Pei1MbHJJ: Myy.JJ:II ca JJ:06po HaLiano, Ho oco6eHo
rrperropbLIBa:LvI KHHraTa ,,Heading Toward Omega" (Ha IIbT KbM 0Mera) Ha KeHeT PHHr.

,., I•
I .

~h 1°·
·i~L.

r~-
488 E,[(M'hH,[( EOPH J{A CE CIIPABJ1M C TPEBOJJ{HOCTTA 11 (f>OBI111TE

YnpamHeHvae 1: AyxosHocn-a Vil OTHoweHMeTo BVll C<bM

eaweTo CbCTO.HHv-ae
Ilperrpoqerere ,u:ecerre Te3H no-rope. Pernere KOH rrpHeMaTe, KOH 6nxre HCKaJIH ,u:a
o6cb,U:HTe HJIH rrpoBepnTe H KOH (aKO llMa TaKHBa) He Bil ce crpyBaT JIOfIIlII-Ill.
A.Ko H5IKOH OT Te3H H,U:eH Bil ce BH:>K,U:aT BepHH, ITO KaKbB HalfHH B5IpaTa B rnx n~e npo-
MeHH OTHOIIIeHHeTo Kb~vf TpeBO:>KHOCTTa BH? BmK,n:aHH5ITa BH 3a )I(IlBOTa Karo U:5IJIO? Ha
or,n:eJieH JIHCT Hanmuere 0Tr0Bop11re CH Ha Te3H ,n:Ba Bbrrpoca.

~eJITa Ha TOBa yrrpa)KHeHHe e ,n:a BH rroMorHe ,n:a ce CBbp)KeTe c Bncwara C11Jia H .n:a n
ITOJIYlfHTe rro,n:Kpena 3a crrpaB5IHeTO CH c BCeKH rrpo6JieM, KOHTO Bil TpeBOiKH HJIIl 6e3ITOKOH.
I13ITOJI3Baiire TOBa ynpa)I(HeHHe, caMO aKO BH ce crpyBa I10,Il,XO,Il,5II.U:O. (MoiKe .n:a IlMaTe CBOH
co6cTBeHH, rrpe,n:ITOlfIHaHH MeTO,D:H Ha MOJUITBa H Me,n:11rau:1rn.) JJ:ailTe CH BpeMe I1bpBO .n:a ce 11 J
orrrycHeTe u cncpe,n:oTOtfHTe, rrpem1 ,n:a pa6oTHTe c YT!3bP>K,n:eHH5ITa H B1n ya1rn3a1urnra.

I i
1. HacraHeTe ce y.n:o6Ho B ce,n:HaJio noJIO)KeHHe (HJIH JierHeTe, aKO npe.n:rroq11rar e).
IIocBerere rroHe rreT MMHYTH Ha H5IK05I TeXHMKa 3a peJiaKcau:m1. MmKeTe .n:a Ha-
rrpamne Kope:L\rno ,n:HrnaHe, rrporpecMBHa MYCKYJIHa peJiaKcaU:I15I, .ua BM3yaJitt3ttpare
CIIOKOHHO M5ICTO HJIH ,n:a Me,D:HTHpare (BH)K Dzaea 4 OTHOCHO I1HCTPYKU:llil 3a KOH-
n
KpeTHH TeXHHKH Ha peJiaKCaU:H5I). ri
I I
: I
l J
2. AKO 011(e He CTe ro HarrpaBHJIH, IIOMifCJieTe 3a CHTyaU:H5ITa, llOBeKa II.iIIl Hell(OTO, KOeTO
BH TpeBO)Kif HJIH 6e3IIOKOH. <DoKyc11paiiTe ce Bbpxy Hero H5IKOJIKO ~mra, ,n:oKaTO Hero
H36HcTpHTe B y!\rn CH. AKo ce II05IBI1 rpeBO)KHOCT, rro3BOJieTe cil .n:a 5I rroqyBcTBaTe.

3. IlOBTap5IHTe OTHOBO H OTHOBO c Bb3MO)KH0 Haii-rOJI5IMa y6e,n:eHOCT:

,,IIpeXBnpJI5IM TOBa Ha BMcrnaTa C1rna (HJIH Ha· Eor)".

,,OcraB5IM T03H rrpo6JieM Ha Bucwara CuJia (nJIH Ha Eor)".

IlpOCTO IlOBTap5IHTe Te3H TBbp,n:eHH5I 6aBHO, CIIOKOHHO H pa3BbJ1HyBaHO TOJIKOBa

IlbTH, KOJIKOTO HCKaTe, ,[(OKaTO .ce rroqyBCTBaTe rro-,n:o6pe. JJ:oKaTO ro rrpamne, .n:o-
6pe e ,n:a en rrpIIrroMHHTe cJie,n:HHTe II,n:en 3a BHclllaTa CHJia:

e T5I e ,,Bce3Hae:u.i:a" - c ,n:pyrn .UYMH, rrpuTe)KaBa Mn.n:pocr u 1rnreJIHreHTHOCT,

KOHTO rrpeBb3XO)K,n:aT Cb3HaTeJIHara BH crroco6Hocr .n:a HaMnpare pewemrn Ha
rrpo6JieMHTe.

o Ilopa,n:u rro-roJI5IMaTa cu Mn,n:pocT Bncrnara CuJia IIMa peruemie 3a oH~Ba, Koe-

To BH TpeBO)KH.

e l(opH B MOMeHTa ,n:a He BH)K,D:aTe pellleHHe 3a TpeBOraTa CH, !\'1Q)KeTe ,n:a yTBbp%- J
,n:aBaTe B5Ipara, 11e H5!Ma rrpo6JieM, KOHTO ,n:a He MO)Ke .n:a 6n.n:e perueH c rroMoma
Ha BttcrnaTa Cuna.
J

J
 fJTABA 19 YCEll_(AHE 3A ClvfHCbJI

I
n_·
a'
4. AKo ere BI13yanHo comecrBo, rrpe,n:craBeTe cH, qe me ce cpeunrere c BHcrnara C:mra
MmKe ,n:a CH ce rrpe,n:cramne B rpa,n:HHa HJTH Ha KpacHBO M5ICTO rro Barn H36op H rro-
cne ,n:a BH3yanH3Hpare 11,n:Barn:a KbM Bae qmrypa - BHcrnara CHna. Bo3Mmrrno e Ta3r
t
qmrypa I1bpBOHa1IaJTHO ,n:a e CMbTHa I1 ITOCTCIIeHHO ,n:a ce H35ICHH H ,n:a 3a6eJie)KI1Te.
L qe H3JibqBa mo6oB 11 Mn.Upocr. ToBa MO)Ke .n;a e Mb.IJ:bp crape[( IIJIH crapHl(a, CblI(e-
crno· OT CBeTJTHHa, Hncyc, BbpXOBHOTO com~CTBO BbB BaillaTa pemrnrn HJIH .n;pyro
rrpHCbCTBHe, rrnero a,n:eKBaTHO CHMBOJTI13Hpa Bncrnara CHna.

5. ,[(oKaTo ere c BnclliaTa Cnna - Bee e.n;Ho .n;anH 5I BH3yamr3Hpare HJTH He - HaMepe-
Te HaqHH .ua ITOMOJIHTe 3a IIOMom. HarrpHMep, 6HXTe MOfJIH .n;a Ka)KeTe: ,,MOJI5I 3a
ITOMOII(Ta I1 HaI1bTCTBll5ITa Tll B ". Ilpo,n:bmKaBa:ifre ,n:a ITOB-
Tap5ITe Mon6ara en, ,n:oKaTo ce rroqyBcTBaTe rro-.n;o6pe.

Bcnyrnaihe ce, 3a ,n:a BH.UHTe ,n:anH BHcrnara Cnna me Bn ,n:a,n:e He3a6aBeH oTroBop
lIJIH HaITbTCTBHe. Ho e HaIIbJTHO HOpMaJTHO rrpOCTO .n;a OTrrpaBHTe Mon6ara CH H ,n:a
ITOMOJTHTe 3a ITOMOIJJ;, 6e3 ·,[(a rronyqHTe OTfOBOp. U:enTa Ha T03H rrpol(eC e ,n:a pa3BH-
eTe B5Ipa BbB BHcrnaTa CHna (rpa.n;Hl(HOHHO HapH1IaHa ,,B5Ipa B Eor").

Kmo'llbT KbM Ta3H i:.racT OT rrpol(eca e i1:cKpeHoTo CMHpeHHe. MoneliKH BncillaTa

C1rna 3a ITOMOW:, BHe H rrpe.uaBaTe qacT OT Cb3HaTeJTHH5I KOHTpon Ha,n: CHTyau:1rnTa H
rrpo5ID5IBaTe roTOBHOCT ,n:a li ce .n;oBepHTe.

6. IIo :J1ceJZa1tue: AKo BH ce cTpyBa rro.n;xo,n:5IW:O, BI:l3yanH3Hpalire JT'blf 65Ina cBeTnHHa

,n:a BJTH3a B OHOBa M5ICTO OT T5IJ10TO BH, KbJJ;eTO I13III1TBaTe TpeBQ)KHOCT HJIH 6e3IIO-
KOllCTBO. qeCTO TOBa e CJ1bH1IeBll5IT Bb3eJT (B cpe,n:aTa Ha Topca T0'lJH0 rro,n: l(eHTbpa
Ha rpo,n:HH5I BH KOill) 111111 ,,rro,n: JTb)KHlfKaTa". OcTaBeTe cBeTmrnara ,n:a H3ITbJIBa raTH
o6nacT, JJ;OI<aTO TpeBO/KHOCTTa ce pa3cee I1 OTIIIYMH. Ilpo,n:bJT)KaBaliTe ,n:a HacoqBaTe
65IJiaTa CBeTmrna Kbl\f Ta3I1 o6nacT, ,n:oKaTO HaIIbJTHO ce ycrrOKOH H ce OCB060,n:11 OT
TpeBmI<HOCTTa.

Ocnrypere CH BpeMe 3a TOTH rrpouec. Mmr<e ,n:a ce HanmKH ,n:a rrpo,D,bJT)KHTe 30 ,n:o 45
MimyrH, 3a .n:a yceTHTe HCTHHcKa Bpo3Ka c BHclllaTa CHna H ,n:on6oKa B5Ipa, qe rrpo6neMbT,
KOllTO BH TpeBmKH, HaHCTHHa me 60,n:e pellleH. AKO cne,n: KaTO CTe OCblI(eCTBHJTH T03H rrpo-
u:ec, TpeBO)KHOCTTa BH ce 3aBbpHe Ha cne,[(BalI(I15! ,n:eH, rrpocTO IIOBTap5IHTe yrrpa)KHemreTO
BCCKH ,n:eH, ,n:oKaTO OBna,n:eeTe rpeBO/KHOCTTa.

Bb3MO>KHOCT'1 3a pa3B'1BaHe Ha AYXOBHocrra

Mo)KeTe ,n:a 3a,n:on601IHTe ,n:yx.oBHOCTTa c11 qpe3 BCeKH OT cne,n,HHTe HairHHH:

1. Pe,n:oBHO yqacrHe B UbpKOBHH5I )KHBOT HJTH )KHBOTa Ha rrpe,n:rrolfHTaHaTa OT Bae ,n:y-

XOBHa opram13al(H5I.

2. Pe,n:oBHo lfeTeHe Ha BJJ:bXHOB5IBama 1111TepaTypa no BaIIIe rrpe,n:rroqHramre. ,1J;o6pe e

,n:a ro rrpaBHTe IIOHe BC,[(Hb)K Ha ,[(CH - cne.n: CTaBaHe, rrpe3 o6e.n;HaTa rroqHBKa HJIH
rrpe,n:r-r ,n:a CH nerHeTe.
 490 E,[(M'bH,[( EOPH !{A CE CllPABHM C TPEBOJJ{lJOCTTA H (/JOEHYITE

3. Pe,n:oBHo rrpaKTHKyBaHe Ha Me,n:11ra1urn (BIDK Dzaea 18).

4. Pe,n:oBHO rrpar<THKyBaHe Ha MOJJHTBa HJrn ;::i:yxoBHH yTBnp)K,[(eHH5I (BIDK nrnraTa Ha
ny11c Xe:li H IllaKTH !aBeHH 3a TOBa KaK ,n:a pa60THTe c ,D;YXOBHHTe YTB'bp)K,Ll; CHlI5I).

5. Yqacn1e B 12-crnrrKoBa· rrporpaMa, CbOTBercrnama Ha HY)K,D;HTe BH. 3a MHoro xopa

12-CT'brIKOBHTe rrporpaMH ca eq:rnr<aceH rro,n:xo;::i: 3a rrpeo,D;OJ15IBaHe Ha 3aBHCHi\WCTH-
re. Ta3H rrporpaMa e H3ITOJ13BaHa 3a nbpBH rrbT or ,,AHOHHMHH anr<oxoJJHUH" rrpe,D;H
50 fO,[(HHH, HO cera ce rrpHJJara llIHpOKO OT 06e;::i:1rneHH5I Ka To ,,AHOHHMHH eMOUHH"'
,,AHOHHMHH C'b3aBHCIIMH"' ,,AHOHHMHH rrpemK;::i:amH"' ,,AHOHHMHH ceKCMamrnuH"'
,,AHOHHMHH pa6oTOXOJ1HUH" H TaKa HaTaToK.

Or rrpol.rnra Ha rrocJJCJJ:HHTe pa3,n:emr MO)KC ,D;a ere ocraHamr c Brrel.rnTJJCHHeTo, qe ,D;y-

XOBHOCTTa e YHHBepcaJJeH JJeK. Bn3MQ)KHO e ;::i:opH ;::i:a CTe OCTaHaJJH c Bilel.JaTJJemreTO , qe
pa3.mrnartero Ha Bpn3Ka c Bn9rnara C1rna e eow1cmBeHomo Heo6xo)J)1MO Hemo, 3a ,D;a npe-
o,r:i:oJJeere rrpo6JJeMa c rrammara, qJ06mue IIJIH TpeBO)KHOCTTa. ToBa e,D;Ba JJH me ce oKa-
)Ke B5IpHo: IlaK me Bil ce HaJJO/KH ,n:a H3I10J13BaTe BCIFIKH CTparenrn, rrpe,D;CTaBeHH B TOTH 1
Hap'bqHJ:IK, 3a ,D;a ce crrpaBHTe c TpeBO)KHOCTTa CH. PenaKcaumITa, crropT'bT, crpaTenmTe
3a crrpaB5IHe c rrammara, HManrnepHaTa 11 peanHa ;::i:eceHc11forn113aUH5I, rrpoM5rnaTa Ha no-
TpelllHH5I MOHOJJOr H rrorpernmne y6e)K)J;eHH5I, H3pa35IBaHeTO Ha qyBCTBaTa, ce6eyTB'bp-
)K,D;aBaHeTO H pa6oTara Bnpxy ce6eyBa:>KeHHero ca Bee Heo6xo,D;HMH Hema.
Ho pa3BHBaHero Ha ,D;yxo~HOCTTa BH me Bn ,r:i:oHece B,D;'bXHOBem-re H na,D;e)l<,D;a, 3a ,D;a rro-
CT05IHCTBaTe B'bB Bb3CTaHOBHTeJJHara CH rrporpaMa 11 ;::i:a 5I ,n:oBe,n:ere ,D;OKpa:li. MmKe como
,D;a Bil OCHrypH MOIUeH HHCTpyMeHT, 3a ,D;a HarrpaBHTe cne,r:i:BamaTa CT'bTIKa B OHe3H MOMeH-
TH, KOfaTO ce qyBCTBaTe BI1pHM1IeHH, o6e3C'bplJCHH HJIH ofr:npKaHH.

1. )J;aBaTe J1H CH CMeTKa 3a YHHKaJJHaTa CH )Kil3HCHa MHCH5I HJ1H ueJJ? l13ITOJ13BaHTe

. BanpOCHUKa 3a :JICU3HCHama MUCUfl, 3a ,D;a CH H35ICHHTe KaKBO HaH-MHOrO 6nxre
HCKaJJH ,n:a rrpaBHTe.

2. IlOMHCJJeTe Bnpxy ,D;eceTTe H,D;eH, rrp~JJ:CTaBeHH B pa3,n:eJJa ,,ITpoMeHH B y6e)K,n:emrn-

Ta, CBbp3aHH c ,D;YXOBHOCTTa" II HarrpaBeTe yrrpa)KHeHne 1.

3. ITpaKTHKyBaHTe Mew:rraUH5ITa ,,CBnp3BaHe c BncmaTa CnJJa" B yrrpa)KHeHHe 2, Kora-

To ce H3rrpaBHTe rrpe,n: nn11eH rrpo6JJeM, KOHTO He cTe Mornn ,n:a peunue cnc co6cr- ,.....,
l
Bemr ycHmrn. J
4. PellleTe Ha Kon OT B'b3MO:>KHOCTHTe 3a pa3BirnaHe Ha ,n:yxoBHOCTTa )KeJJaere ,n:a or,n:e-
JJHTe rr0Be11e BpeMe rrpe3 cJJe,n:BaIL(H5I Mece~.
J
 1JJAI3A 19 YCE!l(AHE JA CMJJCbfl 49 1

AKo Bbpmue no rpa,n:iuurnHHa pe;rnrnoJHa rrbTeKa, Bepo5ITHO Beqe no3HaBaTe pe,n:ima

OT H3T01IHHIJJ1Te Ha B,UbXHOBeHHe H Hacm:a. faI6nmna MQ)Ke ,na BH rrpe,nnmrrn orpOMHH
I1p03pemur H Mb,UpOCT, aKO CTe XpHCTH5IHHH mrn eBpeHH. I1cn5IMCKaTa, 6y,nHCTKaTa, HH-
,nyHCTKaTa H ,npyrHTe Tpa,UHl(HOHHH KynTypn CbW:O rrp11Te)KaBaT nHTepaTypa, 6oraTa Ha
,nyxoBHa Mb,UpOCT.
AKo rrpoy11BaTe anrepHaTHBHn ,nyxoBHH rrnTer<H, MO)Ke ,na cTe rrpHBneqeHH OT rar<a Ha-
. peqeHaTa ,,HID. eH,U)K ,nyxoBHOCT". MHoro e rmcaHO B Ta3H o6nacT, MaKap qe ManKO OT TOBa
e HaIIbflHO HOBO. BcbW:HOCT, H1-0 en,U>K rrpeoTKpHBa ,npeBHaTa ,nyxoBHa Mb,UpOCT, I103HaTa
OT XHfl5l,UH fO,UHHH. IIperropbqBamue KHHfH B TOBa OTHOIIIeHH5I ca:

Bourne, Edmund I.Beyond Anxiety &Phobia. Oakland, Calif.: New Harbinger Publications, 2001.
L Dass, Ram, and Paul Gorman. How Can I Help? New York: Alfred A. Knopf, 1986.
... ~~f;~-
~
Dossey, Larry. Recovering the Soul: A Sciemijic and Spiritual Search. New York: Bantam
~: ~f;
~ xr,.· Books, 1989. Gawain, Shakti. Creative Visualization. Mill Valley, Calif.: Whatever Pub-
(_. ·; ~f; lishing, 1978.

!~ Gawain, Shakti, with Laurel King. Living in the Light. Mill Valley, Calif.: Whatever Publish-

~
~
i-~ ~;~~:
ing, 1986.
Hay, Louise. You Can Heal Your Life. Santa Monica, Calif.: Hay House, 1984. (Includes
many helpful tools and affirmations for devdoping self-worth.)
· Jampolsky, Gerald. Good-bye to Guilt. New York: Bantam Books, 1985.

'. f
~ ~:
---.Love Is Letting Go of Fear. Millbrae, Calif.: Celestial Arts, 1979.
.
Moody, Raymond. Life After Life. New York: Bantam Books, 1976.
'

't· .i~~~ ---.Reflections on Life After Life. Reprint. New York: Bantam Books, 1983.
Norwood, Robin. Why Me. Why This. Why Now. New York: Carol Southern Books, 1994.
Peck, M. Scott. Further Along the Road Less Traveled. New York: Simon & Schuster, 1993.
(A comprehensive and compelling study of near-death experiences.)
Ring, Kenneth. Heading Toward Omega.'New York: William Morrow, 1985. Rodegast, Pat.
Emmanuel's Book. New York: Bantam Books, 1985.
Roman, Sanaya. Spiritual Growth. Tiburon, Calif.: H.J. Kramer Inc., 1989.
~,. Stephan, Naomi. Finding Your Life Mission. \Valpole, N.H.: Stillpoint Publishing, 1989.
tJ~;~ Tolle, Eckhart. The Power or Now. Novato, Calif.: New World Library, 1999. (An excellent

~I resource for going beyond the conditioned mind and developing awareness .)
Williamson, Marianne. Illuminata. New York: Randoin House, 1994. (An outstanding col-
!.I ~;~~
l'h/~ : lection of thoughts and prayers for modem times.)

I
i·i1v ·
f~~~
Zukav, Gary. The Seat of the Soul. New York: Fireside Books, 1.990.

~~ .

r~
i f
 IIp HA o )I( eHM e
1

.lfarrOJI3BaiiTe CJie.D;HHTe :HepapXllil KaTO HaCOKa 3a IlOCTHraHeTO Ha co6cTBeHine CH

QeJIH. bllXTC Mormr .r:i;a .r:i;o6aBHTe Oll(C CTbIIKH IlJIH .r:i;a pa3pa60THTC co6CTBemr ilepapXHH.
Me:>K,ny CTbIIKHTC B :HepapXHHTC e OCTaBCHO M5ICTO 3a .r:i;o6aB5IHC Ha oru:e CTbIIKH.
He 3a6paB5IHTe .r:i;a rroBTap5ITe BC5IKa e,n;Ha CTbIIKa OT liepapxH5ITa, ,n;oKaTo rrpecrnHe .r:i;a
He npeMuHaeaume KaM CilCOBaU{ama cmanKa, ooKamo He
rrpe,n;H3BHKBa .D;HCKOMcpopT.
OB!laoeeme HanaflHO npeouumama.
l
llpe6ueaea1-te e cynepMapKen1
1. 3ae,n;HO c rrapTHbOpa Cil IlOCTOHTe Ha rrapKHHra H rne.r:i;aliTe Mara3HHa.

2. 3ae,n;HO c rrapTHbOpa Cil OTH,[(CTe ,[(0 BpaTaTa H OCTaHeTe TaM OT e,n;Ha .r:i;o rreT Mirnyrn:.
3. Ee3 rrapTHbopa CH Bmnaihe H Il3JIH3ai1:Te rrpe3 BpaTaTa. (IlpH CTbIIKH 3-8 rro1'.rnneTe
rrapTHhopa BH .r:i;a Bil t.raKa npe,r:i: Mara3HHa.)

4. 0TH.D;eTe .r:i;o KacHTe 6e3 rrapTHhopa CH.

5. 0TH)J;eTe .r:i;o IlbpBil5I Il(aH,[( 6e3 napTHbOpa CH.

6. H3MHHeTe e,n;Ha qeTBbpT oT rr'hT5I JJ:O .IJ;bHOTo Ha Mara3HHa 6e3 rrapTHnopa cH.

7. H3MHHeTe rronoBnHaTa OT II'hT5l ,r:i:o ,[(bHOTO Ha Mara3IIHa 6e3 rrapTHbopa CH.

8. 0TH.D;eTe .r:i;_o .D;bHOTO Ha Mara3HHa 6e3 rrapTHbOpa Cil.

9. 3ae,n;Ho c rrapTHbOpa CH OCTaHeTe B )J;bHOTO Ha Mara3IlHa OT e,nHa .r:i;o IICT MIIHYTII.

1
10. OcTaHeTe 6e3 rrapTHhopa CH B r-.rnra3HHa rreT .r:i;o .r:i;eceT MHHYTH, pa3xo:>K,n;aiiKn ce B
pa3JIHqHH HerOBH qacTil.

J
492
J
 flPHJIOJJ<EHHE 1 493

Ila1apyBaHe B cynepMapKe1n

IhpBO OCnII.(eCTBeTe CTnnKHTe KaTo BaillH5IT napTI-IbOp BH CnnpOBQ)K,D:a mm BH llaKa

npeL( Mara3HHa. IIocne nr noBTopeTe 6e3 Hero.
L

1. IIpeKapaihe neT MHHYTH B Mara3HHa 6e3 napTI-Ibopa CH, pa3xmK,n:ailKH ce.

2. IInareTe e,n:Ha CTOKa Ha eKcnpecHaTa Kaea ( c He noBetie OT emrn 110BeK npe.n: Bae).
3. IInaTeTe ,ri:Be ,n:o neT CTOKH Ha eKcnpecHaTa Kaea ( c e,n:HH L(O TpHMa .n:yrrrn rrpe.n: Bae).
4. II.rrnreTe rnecT ,n:o ,n:eceT CTOKH Ha eKcrrpecHaTa Kaea ( c e,n:HH ,n:o TPHMa .n:yum rrpe.n: nae).
5. IInareTe ,n:Be mm Tpn CTOKH Ha 0611KHOBeHa Kaea (c e,n::rrH-,n:BaMa .n:yrn11 npe.n: Bae).
6. IInaTere neT JJ:O ,n:eeeT CTOKH Ha o6HKHOBeHa Kaea (c ,[(BaMa JJ:O -Y:eTHpHMa JJ:YWH rrpe,n: Bae).
7. IInareTe ,n:eceT HJIH noBelJe CTOKH Ha o6HKHOBeHa Kaea, H3l.JaKBaHKH Ha onarnKaTa.
8. lfa6epeTe ,n:eceT IUIH noBe-Y:e CTOKH H CMeH5IHTe onaWKHTe, JJ:OKaTO lJaKaTe .n:a nr
nnanne.

9. Kyrrei"e ,n:eceT HJIH noBe-Y:e CTOKU Ha o6HKHOBeHa Kaea H noMOJieTe Kac:rrepa ,[(a BnpHe
e,n:Ha CTOKa, K05ITO CTe pernHJIH, -Y:e He HCKaTe.

10. B .n:pyr cynepMapKeT KyneTe ,ri:eceT :rrnH nciBel.Ie CTOKH, H3tiaKBailKH Ha onalllKaTa ( c
,n:BaMa .n:o 11er:rrp11Ma ,nyrn11 npe,n H 3a,n: Bae).

·Bo1eHe Kamo namHuK B KOJZa

1. CeL(Here B KonaTa 3a e,nHa ,n:o neT MHHYTH c napTHbopa BH Ha_wo¢hopcKaTa ce,n:anKa.

2. IIoB03eTe ce e,n:Ha rrpece11Ka KaTo rrapTHbOpbT BH rnoqmpa.
3. B npo,n:'bmKeHHe Ha neT ,ri:o rreTHa,n:eceT MHHYTH ce B03eTe B KOJiaTa, ,n:oKaTo rrapT-
HbOpbT BH rno¢11pa H3 )KHJIH~eH paiioH.

4. IIeT .n:o ,n:eceT MHHYTH ce B03eTe B KonaTa, ,ri:oKaTo napTHbOpbT BU rno¢:rrpa no HeHa-
TOBapeHa nnTHa apTepH5I.

5. ,IJ;eceT ,J:O rreTHa,ri:eceT MHHYTH ce B03eTe B KOJiaTa, JJ:OKaTO napTHbOpbT BH wocp:rrpa

no HaToBapeHa nnTHa apTepmr

6. ,IJ;eceT ,.QO neTHa,n:eceT MHHYTH ce B03eTe B KOJiaTa, JJ:OKaTO napTHbOpbT BH wocp:rrpa

no MarncTpana.

7. B03eTe ce B KonaTa, ,ri:oKaTo rrapTHbOpbT BH woqmpa no HaToBapeHa Mar:rrcTpana.

8. Bo3eTe ce B KOJiaTa, ,[(OKaTO napTHbOpbT BH IlIOcpHpa no H3BHBaII.( ce nnaHHHCKH II'bT.
9. 0C'bII.(eCTBeTe BCHlJKH ropeonHcaHH CTbnKH, KOraTO rno¢Hpa no-MaJIKO II03HaT lJOBeK.
10. YBen:rrtieTe pa3CT05IHHeTo OT ,ri:oMa cH, Ha KOeTo c·e B03HTe.
 .··-..·__ I

494 E,[(MbI-I,[( EOPH PA CE CIIPABJ1lvl C TPEBO>KHOCTTA 11 c/JOEHHTE

IllodJupaHe c napmHbopa BU Kama noml-lUK 1

1. IToce,n;eTe B KonaTa e,IJ,Ha ,IJ,O rreT Mirnynr KaTo rrapTHbOpbT BH ce,IJ,H I-Ia M5ICTOTO 3a
ITbTHm:a.
l
2. llioqrn:pa.ihe e,n:Ha rrpecel.rna, KaTo rrnaBHo crrnpaTe H TpornaTe.
3. Illoqrn:pa.ihe B )KHJIHIL(eH palioH, rrpaBellKH ,n:eCHll 3aBOH.
l
4. llioqmpaliTe B )KHJIHIL(CH palioH, rrpaBellKH JieBH 3aBOH.
5. KapaliTe B ,D,5ICHaTa neHTa Ha HeHaTonapeHa nbTHa apTep115I.
6. KapaliTe no HeHaToBapeHa apTep1rn KaTo npamue nenu 3anou Ha 3HaK ,,CTon" una
cBeTocpap.
l
7. Kapa.ihe B ,D,5ICHaTa neHTa Ha HaTonapeHa ITbTHa apTep1rn.
8. KapaliTe no HaTonapeHa apTep1rn, cMemrilKH neHTHTe rr rrpaBelirrn nenn u o6paTHH
3aBOH.

9. llioqm:paihe B ,[(5ICHaTa neHTa Ha i\-rar11crpana B npo,n:omKeHue Ha e,IJ,HH HJIH ,IJ,Ba mxo,n:a.

I 0. llioqrnpaihe no MarttcTpanaTa Ka To cMeH5ITe neHTHTe u Ha,IJ,MHHanaTe KOJIH B npo-
JJ:bmKeHne Ha ,n:Ba ,n:o rreT H3XO,IJ,a.

filorjjupaHe 6e3 npuopy:JICUJneJZ

Kora To ce yrrpa)KHHBaTe ,n:a woqmpaTe ca~rn, nopno noMoJieTe napTHbopa en ,IJ,a. BII
cne,IJ,Ba c ,n:pyr aBTOMo6un, ,n:oKaTo H3ffbJIH5IBaTe CTbnKHTe. KoraTo ce rroqyBCTBaTe crro-
KOHHH, nOMOJieTe napTHbOpa err ,n:a BH qaKa Ha yronopeHO M5ICTO H nocJie ,IJ,a BH CJie,n:Ba c
aBTOMo6una CII ,n:o ,IJ,OMa. Kora To CBHKHeTe c TOBa, ynpa)KH5IBaliTe ce caMH.

I. IToce,IJ,eTe caMu B KonaTa e,IJ,Ha ,IJ,o neT MIIHYTH.

2. llioqmpalire e,n:Ha npeceqKa, cmrpaliKH n noTern5IHKII 1rnanHo. --,

3. llioqmpaihe B )KllJIHIL(CH palioH, npaBeHKH ,n:eCHll 3aBOll.

4. llioqrnpaihe B )KHJIHIL(eH palioH, npaBeliKII neBH 3aBoH.
5. Kapalire B ,D,5ICHaTa JieHTa Ha HeHaToBapeHa ITbTHa apTeptt5I.
6. KapaliTe no HeHaToBapeHa apTepnH Ka To npaBHTe JieBu 3aBoH Ha 3HaK ,, CTorr" HJIH ....,
cBeTocpap. ·

7. KapaliTe B ,IJ,5ICHaTa neHTa Ha HaTonapeHa ITbTHa apTepu5I.

8. KapaliTe no HaToBapeHa apT~pH5I, cMeIDittKH JieHTHTe u rrpaBeliKH JieBH u o6paTHH
3aBOH.

9. Illoqmpaihe B ,D,5IcHaTa neHTa Ha Marn:cTpaJiaTa B rrpo,n:bJI)KCHHe Ha e,IJ,HH HJIH ,IJ,Ba 1

H3XO,IJ:a.
I
10. Illoqmpaihe ITO MarHCTpaJiaTa Ka TO CT\feH5ITe JICHTHTe II Ha,IJ:MHHaBaTe KOJIH B npo-
,[(bJI)l(CHHe Ha ,[(Ba ,[(0 neT H3XO,IJ,a.
.1

J
L
E
l'
·1:'.~ •;:,.·
IIPlfJIOJJ{EHlfE I 495

; ~·:/
: ~.~(·
Xopa

~~··
• .! r'~ ..
1. I13Jie3re Ha ymrn:ara HJIH onr;:i:ere B H5IKOM TbproBCKll u:eHrbp c MHoro MaraJHHll n
ce orne;:i:ai1re .

2. Ha CbW:OTO M5ICTO Ha6mo,r:i:aBai1re MHHaBam:nre xopa.

3. Ha CbW:OTO M5ICTO cn 1n6epere e,r:i:HH tIOBeK n Ha6mo,r:i:aBaihe KaKBO rrpaBH.
4. Ha CbW:OTO M5ICTO CH II36epere e,n:HH tIOBeK H onre,r:i;ai1Te c KaKBO e o6neqeH.
5. Ha CbW:OTO M5ICTO CH 1n6epere emrn 'l{OBeK I1 OCb11(eCrBere oqeH KOHTaKr.

I" 6. Ha cbiu:oro M5ICTO CH 1n6epere e,n,HH tIOBeK, ycMHXHere MY ce H OCblI(eCTBeTe otieH

:II~
KOHTaKr.

7. Ha CbW:OTO M5ICTO BJie3Te B MaraJHH, OCbW:eCTBeTe oqeH KOHraKr c rrpo,r:i;aBatIKara

n ce ycMHXHeTe.
L 8. Ha CbW:OTO M5ICTO BJie3Te B Mara3HH, rroroBopere c rrpo,r:i;aBaqKara, OCblIJ:eCTBeTe
OtfeH KOHTaKT II ce YCMHXHeTe.

-- il~
J ,.;{;:c··
9. Ha CblIJ:OTO M5ICTO CH II36epere Y:OBeK, OTH)J.eTe rrpH Hero, ycMHXHeTe ce, OCbmecr-
BeTe OtfeH KOHraKT H MY 3a,r:i:ai1Te Bbrrpoc Karo HarrpHMep KOJ1KO e qaCbT.
.f4~~~;

l 10. Ha pa3J1HY:HO M5ICTO cn I136epere tIOBeK, on1,r:i;ere rrpn Hero, ycMHXHere ce, ocb-
m:ecrnere oY:eH KOHTaKT H MY 3a,r:i:m1Te Bbrrpoc.

f" :1 Tail nu

1. 3ae.n.Ho c rrapTHbOpa CH rrpH6J1mKeTe MaJ1bK Mara3llH c H5IKOJ1KO ,r:i;yurn Bbrpe.

i: 2. c rraprHbOpa BH 6JIH30 )J.0 Bae OCTaHeTe B MaJibK Mara3HH 3a )J.Be )J.0 rrer MIIH)'TH.
3. IIpn6JimKere MaJibK Mara3HH H BJie3Te B Hero 3a rreT ,r:i;o ,r:i;eceT MHHyrn.
4. 3ae.n.Ho c rrapTHbopa CH rrpn6mrn<ere rro-MHoroJiw,r:i;eH Mara3HH (Karo cyrrepMapKer)
H ocraHeTe 6JIH30 )J.0 Hero rrer )J.0 ,n:ecer MHHyrH.

5. IIpn6nmKeTe MHOromo.n.eH Mara3HH caMH (rraprHbOpbT Bll MO)l(e ,r:i;a Bll qaKa B KOJiara)
H ocraHere 6J1H30 )J.0 Hero rrer )J.0 ;:i:ecer MHHyrH.

6. 3ae)J.HO c rrapTHbOpa CH rrprr6JimKeTe roJI5IM rbproBCKH u:eHTbp ll BJ1H3aMTe H II3JIH-

3ai1:re rrer .n.o rrerHa.n.ecer MHHYTH.

7. IIpn6J1H)l(eTe Mara3HH B roJ15IM rbproBCKH u:eHTbp, BJ1e3Te n ce pa3xmK,r:i;ai1Te B Hero

rrer .n.o rreTHa.n.ecer MHHYTH. HarrpaBere ro c rrapTHbopa CH, rrocne caMH.

8. IIpn6JIH)Kere roJI5IM cyrrepMapKeT B rbproBCKH u:eHTbp, BJie3re H ce pa3XO)l(.JJ.ai!Te B

Hero rrer .n.o rrerHa.n.ecer Mirnyr:H. HarrpaBere ro c rrapTHnopa CH, rrocne caMH.

9. 3ae.n.Ho c rrapTHbopa CH rrocerere MaJIKa crroprHa rrpo51Ba, rraprn HJ1H KOHU:epr_.

10. 3ae.n.Ho c rrapTHnopa CH rrocerere rro-roJI5!Ma crroprHa rrp05rna, rraprH HJIH KoHu:epr
3ae.n.Ho H rrocJie rrpo6Ba:ihe CTbIIKH 9 H 10 caMH.
496 E,[(MbHJJ: EOPH /IA CE CflPABHM C TPEBOJl<HOCTTA JI cJJOEHHTE

I'pynu

1. 3ae.D,Ho c rrapTHbopa CH ce rrpHcnemrneTe KbM MaJIKa rpyna no3HaTH H ocraHeTe rreT -,

)lO .D,eCeT MHHYTH KaTO y-c-IaCTBaTe MHHIHvfaJIHO B pa3rOBopa (HarrpHMep, KOMeHTH-
paTe BpeMeTo ).

2. £e3 rrapTHhopa CH ce rrpHCne,I(HHeTe KbM MaJIKa rpyrra IT03HaTJI li OCTaHeTe )leCeT )lO
TpH.D,eceT MHHYTH KaTO B3HMaTe MHHHMaJIHO yqacTHe B pa3roBopa.

3. 3ae,n:Ho c rrapTHbOpa CH BJie3Te B pa3rOBOp c C)lHH HJIH )lBaMa rrpH5ITCJIH 33. rreT MH-
HyTH.

4. 3ae.D,HO c rrapTHbOpa CH pa3rOBap5IHTe c .D,BaMa )lO qeTHpHMa ,n:yurn rreT )lO ,n:eceT
MI1HYTIL l
5. Pa3roBap5IliTe c e,n:HH .D,O TpHMa rrpH5ITemi 6e3 rrapTHhopa cH.

6. 3ae.D,HO c rrapTHbOpa CH pa3rOBap5IHTe c rro-Mamw Il03HaT l.fOBeK HJIII c HaIT'bJIHO

HeTI03HaT e.D,Ha ,n:o rreT MlIHYTII. ·-,

7. £e3 rrapTHhopa CH pa3roBap5IilTe c H5IKOH rro-MaJIKO TI03HaTH xopa rreT ,n:o ,o:eceT MH-
HYTH (KaTO HarrpHMep xopa, KOHTO BCCKH )leH BmK.D,aTe Ha pa6oTHOTO CH :'vf5ICTO, HO
He TI03HaBaTe JrnqHo ).

8. 3ae.D,HO c rrapTHbopa CH ce rrpHcne.D,HHeTe KbM rro-roJIJIMa rpyrra xopa H pa3roBap5IH-

Te c T5IX rreT ,n:o rreTHa,n:eceT MHHYTH.

9. IIpHcne,n:HHere ce KnM rro-roJI5IMa rpyrra xopa 6e3 rrapTHbopa CH H pa3roBap5IilTe c

T5IX .D,eceT ,n:o TpH,n:eceT MHHYTH. (Bepo5ITHO rri:e BH ce HaJIO)KH ITO-)lbJiro ,n:a TbpCHTe
TaKaBa Bn3MO)KHOCT, HO H5IKOH OT BapHaHTHTe ca U:npKOBHO MeporrpH5ITUe, cpema
Ha ,,Al-Anon" HJIH ceMHHap B MeCTHH5I KOJIC)K.)

10. IIpHcne,n:HHeTe ce KnM rro-roJI5lMa rpyrra xopa 6e3 rrapTHhopa CH n HarrpaBeTe KpaT-
Ko H3Ka3BaHe no ,n:o6pe rro3Ha Ta BH TeMa.

PecmopaHmu

1. 3ae.D,HO c rrapTHbOpa CH o6HKOJieTe pecTopaHTa c KOJiaTa.

2. 3ae.D,HO c rrapTHbOpa CH IlOCTOHTe Ha rrapKHHra Ha pecTopaHTa e,n:Ha ,n:o rreT Mimy- l
TH.

3. 3ae.D,HO c rrapTHbOpa CH BJie3Te B pecTopaHTa, OCTaHeTe BbTpe TpH.D,eceT ceKyH,Ull H

CH TpnrHeTe. l
4 .. BJie3Te B pecTopaHTa 6e3 rrapTHbOpa CH, OCTaHeTe BnTpe e,n:Ha-,n:Be MlIHYTII, rrocne
CH TpnrHeTe. 1
5. Bne3Te B pecTopaHTa 6e3 rrapTHbopa CH, 1n6epeTe Maca )lO BpaTaTa H CH rropnl.faliTe
HaTIHTKa.

J
IIPHJJOJKEHHE 1 497

6. Bne3Te n pecTopa1na 6e3 rrapTHbopa CH, 1n6epeTe Maca ,n:o BpaTaTa u cn rropbqaliTe
e,r:i:Ho 5ICTHe.

7. Cne,a KaTo CH rropbqaTe xpaHaTa, n3qa1<aliTe .n;a 5I .n;oHecaT 11 5I H3mKTe.

8. B11e3re n pecTopaHTa 6e3 rrapTHbopa cH, n36epeTe Maca ,n:aneq OT npaTaTa H CH rro-
pbqaliTe HaITHTKa.

9. Bne3Te B pecToparna 6e3 rrapTHbopa cH, H36epeTe cn Maca .n;aJielr OT npaTaTa, rropb-.
qaliTe CH e,r:i:HO 5ICTHe; H3qaKai1Te .n;a ro JJ:OHecaT II ro U35DKTe.

10. Bne3Te n roJI5IM pecTopaHT, u36epeTe CH Maca .n;aneq OT nparnTa, rropbqaiiTe CH

e,r:i:Ho 5ICTHe; H3 1-IaKaHTC .n;a ro JJ:OHecaT H ro H35I)KTe.

Bucot{UHU

1. f'ne,aaihe OT rrpo3opeu:a Ha e,r:i:HoeTa)KHa crpa.n;a .n;eceT ,n:o rnecrJJ:eceT ceKyH.n;II.

2. 3ae,r:i:Ho c rrapTHbopa CH rne.n;ai1Te OT HaH-BHCOKH5I rrpo3opeu Ha ,anyeTa)!rna crpa,aa
TpH,aeceT ,ao IlICCT,nec_eT ceKyH,IJ,IL

3. 3ae,r:i:Ho c rrapTHbopa cII rne.n;aihe OT Hali-nucoKH5I rrp03opeu Ha .n;nyeTa)frna crpa,aa

,ane ,ao rreT MI1HYTH; rrorne,r:i:HeTe rrpano Harrpe.n; II rrocne Ha.n;o~1y.

4. Ee3 rrapTHbopa CH rne,naliTe OT rrp03opeu:a mt .n;nyeTa)!<Ha crpaua TpII,aeceT .n;o IlleCT-

,neceT ceKyH,an; rrorne;:i:HeTe rrpano r-rnrrpe,n II rrocne Ha,aony.

5. 3aeJJJIO c rrapTHbOpa crr rne,aaliTe OT HaH-BHCOKII5I rrpo3opeu Ha TpHeTa)KHa crpa,aa

e,r:i:Ha-,ane MIIHYTII; rrorne,r:i:HeTe rrpano Harrpe,a II rrocne Ha.n;ony.

6. Ee3 rrapTHbopa cII rne,nai1Te OT rrp03opeu:a Ha TpIIeTa)KHa crpaua e,r:i:Ha-.n;ne MIIHYTH;

rrorne,aHeTe rrpano Harrpe,a H rrocne Ha.n;ony.

7. 3ae,r:i:Ho c rrapTHbopa CH rne,aaliTe OT HaH-BHCOKH5I rrp03opeu Ha -c.reTnpneTa)KHa

crpa,aa e,r:i:Ha-,ane MIIHYTH; rrorne,n:He'fe rrpano r-rnrrpe,a H rrocne Ha,aony.

8. Ee3 rrapTHhopa CH rne;:i:aliTe OT Haii:-BHCOKII5I rrp03opeu Ha qenrpHeTa)KHa crpa,aa

,ane ,no rreT MHHYTH; rrorne,aHeTe rrpano Harrpe.n; H rrocne Ha,aony.

9. 3ae,n:Ho c rrapTHbOpa CH IIOfJIC,IJ,HeTe OT HaH-BHCOKH5l rrp03opeu Ha rreT- ).J;O .n;eceTe-

Ta)KHa crpa,aa KaTo rrpo6naTe nceKH eTa)K or rreTH5I .n;o ,aecenrn; rrorne.n;HeTe rrpano
Harrpe,a II IIOCJie Ha,nony Ha BCCKH eTa)K.

10. Ee3 rrapTHhopa nie;:i:aihe rrpe3 rrpo3opeµ:a Ha rrer- .n;o .n;eceTeTa)KHa crpa.n;a Karo
rrpo6BaTe BCeKH eTa)K OT IICTH5I ,ao ,neceTH5I; IIOfJIC)J,HCTe rrpano Harrpe,n H IIOCJie Ha-
,aony Ha BCCKH eTa)K.

11. Ilpo,nbJJ/KeTe enc CTbIIKII 9 H 10 Ha rro-nttcoKu eTa)KH. AKo acaHcbop1ue ca rrpo6neM

3a nae, BIDKTe ii:epapxII5ITa 3a acaHCbOpHTe rro-.n;ony.

12. AKO MO/KCTe, OCbII(CCTB5IBaii:Te ropeomrcaHHTe CT~IIKH B crpa.n;u, KOHTO HMaT OTBO-
pemI 6aJIKOHH HJIII IJO)KapHII CTbJI6H H3BbH crpa,aaTa.
 •. t

498 E,IJ;MbHJJ: EOPH J{A CECllPABHM C TPEBOJKHOCTTA H c/JOEHHTE

AcaHcbopu

1. I1pH6mnKeTe ce .n:o acaHcbopa 3ae,n:Ho c rrapTHbopa CH, rrorne;:i:HeTe ro a rrocne ce

OTTerneTe.

2. Bne3Te B acaHCbOpa 3ae,n:Ho c rrapTHbOpa CH KaTO OCTaBHTe BpaTaTa OTBOpeHa (rro-

MOJ1eTe rrapTHbopa CH .n:a ,n:np.IKH Bparara).

3. Bne3Te B aca.Hcbopa 3ae,n:Ho c rrapTHbopa CH H ocTaBeTe Bparara .n:a ce 3aTBOpH.

·4. 3ae.n:Ho c rrapTHbopa BH ce rroBo3eTe e,n:HH eTa)K Harope n rrocne cne3Te o6paTHO.
5. 3ae.n.Ho c rrapTHbopa BH ce rroBo3eTe ,n:Ba HJIH rroBe"Lie eTa)l<a H rrocne ce BopHeTe Ha
rn p mm eTa)K.

6. 3ae,n:Ho c rrapn1bopa BH ce rroBo3eTe ,n:Ba HJIH rroBe"Lie eTa)Ka H H3Jie3Te or acaHcbopa

Ha BTOpH5I HJ1H IIO-BHCOK eTa/K. Ilocne ce BbpHeTe c acaHCbOpa .n:o IIbpBH5I CTa)K. - j

7. I1oBoJeTe c.e ,n:Ba ttJIH rroBeqe eTa)Ka 6e3 ·napTHhopa Bil Karo TOH Bil qaKa Ha eTa)Ka,
Ha KOHTO w:e il3Jie3eTe OT acaHcbopa. 1
• j

8. I1oB03eTe ce .II:Ba HJIH IIOBe"l!e eTa)Ka 6e3 rr-apTHbOpa Bil KaTO TOH Bil qaKa Ha IlbpBirn ...
II
eTa/K.
• J

9. I1oB03eTe ce ,D:Ba HJIH IIOBe"Lie eTa)Ka KaTO napTHbOpbT BH e Ha H5IKOe .n.pyro j\-f5ICTO B
crpa.n:aTa. (ITOBTOpeTe CTnilKH 4 ,UO 9 KaTO yBeJiil"l!aBaTe 6po5I Ha eTa)KHTe.)

10. I1oB03CTC ce B acaHCbOpa ,D:Ba HJiil IIOBe"l!e eTa)Ka, 6e3 rrapTHbOpbT BH .n:a e HaOKOJIO.
11. I13IIOJI3BaHTe no-MaJIKO II03HaT acaHCbOp, 6e3 rrapTHbOpbT BH ;:i:a e HaOKOJIO.

Mocmoee
1. ,[(oKaTo napTHbOpbT BH rnocp:npa, rrpH6JimKeTe MaJibK MOCT, cnpeTe, pa3XO.JJ.CTe ce
HaOKOJIO If norne,n:aihe MOCTa. J
2. ,[(oKaTo Bile woqmpaTe, rrpu611H)KeTe MaJI'bK MOCT, cnpere, il rrorne.n:aHTe MOCTa.
3. ,[(oKaTo napTHbOpbT BH rnoqmpa, MilHeTe c KOJiaTa no Cbl1.(H5I MaJibK MOCT H ce Bbp- J
HCTC no Hero.

4. ,[(oKaTO BHC woqmpaTe, MHHeTe c KOJiaTa no Cbl1.(H5I MaJI'bK MOCT il ce BbpHeTe no J

Hero.

5. ,[(oKaTO napTHbOpbT BH Kapa cne.n: Bae, MHHeTe c KOJiaTa no CbW:H5I MaJibK MOCT H
ce B'bpHeTe no Hero.
J
6. ,[(oKaTO BaWH5IT napTHbOp BU 1.faKa B Kpa5I Ha MOCTa, MilHCTe c KOJiaTa no Cbll(H5I
MOCT il ce B'bpHeTe no Hero.
l
7. Ee3 napTHbOpbT BH .n:a e HaOKOJIO, MilHeTe no Cbl1.(H5I MOCT If ce BbpHeTe no Hero.
8. I1oBTopeTe CbW:aTa rrpou:e.n:ypa c no-,UbJibf il/HJiil IIO-BHCOK MOCT.
l
l
J
 IIPHJJOJKEHHE 1 499

Aemo6ycu u e.rzaKoee

Hepapxirn:Ta e 3a aBTo6ycrr, HO MO)Ke .n:a ce H3IIOJI3Ba no C'bll1)15I Haturn H 3a BJiaKoBe.

1. 3ae,n:Ho c rrapTHbopa BH ce rroBo3eTe B aBTo6yc e,n:Ha crrnpKa, KaTo CTOHTe 6JIH30 ,n:o
Bparara.

2. 3ae,n:Ho c rrapTHbOpa BH ce IIOB03eTe B aBTo6yc ,n:Be ,n:o rreT crrnpKH, KaTO CTOHTe
6JIH30 ,n:o BpaTaTa.

3. 3ae,n:Ho c rrapTHbopa BH ce IIOB03eTe B aBTo6yc rreT HJIH IIOBeqe CIIHpKH, KaTO CTOHTe
HaBoTpe B aBTo6yca.

4. I1oB03eTe ce B aBTo6yca e.n:Ha CIIHpKa, CTOeHKU 6JIH30 ,n:o BpaTaTa, ,n:oKaTO rraptHbO-
poT BH Kapa OT3a,n:.

5. I1oB03eTe ce B aBTo6yca ,n:Be .n:o rreT CIIHpKH, CTOeHKll 6JIH30 ,n:o BpaTaTa, ,n:oKaTO
rrapTHbOpnT BH Kapa OT3a,n:.

6. I1oB03eTe ce BbB BnTpeumaTa LiaCT Ha aBTo6yca rreT HJUI IIOBeqe CIIHpKH, ,IJ:OKaTO
rrapTHbOpoT BH Kapa ona.n:.

7. Ee3 rrapTHbOpnT BH .n:a BH cne,n:Ba, ce IIOB03eTe B aBTo6yca e,n:Ha CIIHpKa, CTOettKH

6JIH30 ,n:o BpaTaTa.

8. Ee3 rrapTHbOpbT BH .n:a BH cne,n:Ba, ce IIOJW3eTe B aBTo6yca ,n:Be ,n:o rreT CilHpKH, CTO-
eHKH 6JIH30 ,[(0 BpaTaTa.

9. Ee3 rrapTHbOpnT BH .n:a BU c.rie,n:Ba, ce IIOB03eTe BbB BbTpeumaTa qacT Ha aBTo6yca

,n:Be .n:o rreT CIIHpKH.

10. Ee3 rrapTHhOpbT BH .n:a BU cne,n:Ba ce rroBo3ere BbB BnTpeurnaTa qacT Ha aBTo6yca
IIOBeqe OT rreT CIIHpKH.

3060.!leKapu u .!leKapu
.· ~ .­

J Ta3H liepapxirn e 3a xopa, KOUTO ce cTpaxyBaT OT Th6oneKapn, HO MO)Ke ,n:a ce H3IIOJI3Ba

n OT xopa c cpo6M5I -~bM neKapH.

I. 3ae,n:Ho c napTHhopa CH BJie3Te B 3b6oneKapcKM5! KaforneT H H3Jie3Te.

2. 3ae,n:Ho c napTHhopa CH rroce,n:eTe B qaKaJIH5ITa ,n:Be .n:o rreT MHHY™·

3. 3ae,n:Ho c rrapTHhopa CH rroce,n:eTe B qaKaJIH5ITa ,n:eceT .n:o rreTHa,n:eceT MHHYTH.

4. YroBopeTe CH qac rrpH 3'h6oneKap5I rrpocTo 3a ,n:a rroroBopMTe c Hero rreT .n:o .n:eceT
MirnyTH. Pa3Ka)KeTe MY 3a rrpo6neMa CH H o65IcHeTe, qe ce orrHTaTe .n:a ce .n:eceHcn-
6HJIH3IIpaTe. IlOMOJieTe ro .ga BU ~bTPY.TI:HHqJf.

6. C rrapTHhopa BM .n:o Bae rroce,n:eTe Ha 3n6oneKapcKH5I CTOJI ,n:eceT ,n:o ,n:Ba,n:eceT MHHy-
TH, 6e3 3n6oneKap5IT .n:a e HaoKoJio, rrocne en TpbrHeTe.

?._: 7. 3arra3eTe CH qac rrpH 3n6oneKap5I, 3a ,n:a BH HarrpaBH rrpocpHnaKTHqeH rrperne.n: 6e3
,[(pyrH rrpou;e.n:ypH, .D:OKaTo rrapTHhOpbT BH CTOH ,n:o Bae.
 --··-l

500 E,[(MbH,[( EOPH /{A CE CIIPABHM C TPEBOJI<HOCTTA H r/JOEHHTE

8. YroBopere cn qac npn 3n6oneKap5I, 3a .n:a rroqncrn 3nfoue BH, ,n:oKaTo rrapTI-IbOpbT
Bil CTOH .n:o Bae.

9. 3arra3ere en qac rrpn 3n6oneKap5I, 3a .n:a pa6orn no 3o6nre BH, ,n:oKaTo rrapnILOpbT
BH e .n:o Bae.

10. IIoBropere CTbIIKH 7 ,n:o 9 6e3 napTHbopa en.

Jlemuu1a u JZemeHe

1. IIpH6mnr<ere ce .n:o nennr.J:eTo 3ae;:i:Ho c rrapTHbopa cH n rnoqmpaihe oKoJio Hero.

?· IIapKHpalire Ha rrapKHHra Ha nennuero; ocraHeTe H Ha6mo,n:aBalire xopara rreT MH-
HYTH.

3. IIapKHpaihe Ha rrapKHHra, BJie3Te Ha TepMHHana 3ae,n:HO c napTHbOpa CH H OCTaHeTe

e,n:Ha .n:o neT Mimyrn.

4. Bne3Te Ha TepMHHana 6e3 napTHbopa cn n _o craHeTe ner MHHYTH, pa3rne>r<.n:ai1Kn H

Ha6mo,n:aBaHKH.

5. Ype.[(eTe CH nocerueHHe B Kal(HaJI Ca:\10JieT; BJ1e3Te c napTHbOpa CH. (AKO He MO>KeTe

.[(a yroBopnTe rrocememre B nnTHIIlfeCKH caMoJieT, npo6BaliTe c MannK qacTeH ca-
MoneT, KOHTO rrpe,n:nara ypou:n no neTeHe.)

6. Bne3Te B Kal(HaJI caMoJieT n ocTaHeTe BnTpe neT MHHYTH.

7. Bne3Te B KauHaJI caMoJieT 3ae,n:Ho c rrapTHbopa c:n H 3aKonqalire KoJiaHa Ha ce.[(aJI-
KaTa CH. OcTaHeTe neT i\fllHYTH.

8. Bne3Te B Kal(HaJI caMoJieT 6e3 napTHbopa cH, pa3rne,n:aliTe H nocne ocTaHeTe ce,n:Ha- l
JIH, CbC 3aKonqaH KOJiaH ,n:eceT .n:o rreTHa,n:eceT MHHYTH.

9. KyrreTe CH 6HnenI 3a KpaTbK noneT (.[(eceT .n:o Tp:n,n:eceT MIIHYTH) H ro ocnruecrnere

3ae,[(HO c napTHbOpa CH.

10. KyrreTe CH 6IrneTH 3a nO-,D:bJibr noneT H ro OCbIUeCTBeTe 3ae,n:HO c napTHbOpa CH.

11. IIoBTopeTe CTbIIKH 9 :n 10 6e3 rrapTHbopa cn.

3a6eJietKirn: B MHOro paHOHH HMa rrporpaMH 3a cpo6:n:n OT JieTeHe, KOHTO me BH rrpe-

Be,n:aT npe3 liepapx:n:n, rro.n:o6HH Ha ropeorrncaHaTa. I1ManrnepHaTa ,n:eceHcII6IIJIH3aumr
CbIUO e OT nOJI3a rrpII CTpax OT JieTeHe. J
l
 IlpMAO)KeHMe
2

ITpeKoMepHaTa TpeBmKHOCT e KaTo He2amueHa cnupaJZa. KonKOTO rro-,r:i:bJirO ocTaBaTe

B He5I, TOnKona rro-Ha,r:i:nn601<0 r-rnBJ1H3aTe. MmKe ,r:i:a ce rrpHeMe H KaTo cpopMa I-Ia TpaHc.
KonKOTO rro-qecTo 5I rrpOBOKHpaTe qpe3 IIOBTOpeHne, TOJ1KOBa IIO-CHJIHO Bil Bb3,I:I:elICTBa il
TOJ1KOBa IIO-TPY.D:HO e ,r:i:a ,,pa3BaJ1HTe MarHHTa".
3a oa cnpeme mpaHCQ e Heo6xoOUM C'b3HameJZeH 80JZ€8U QKJ!l. Tp5I6Ba ,r:i:a I10J1Q)Kil-
Te Cb3HaTeJ1HO ycmrne, 3a ,r:i:a H3J1e3eTe OT OMafbOCaHH5I MHCJ10BeH Kpbr il om 2JWBama
cu KaTO ce HacoqilTe KbM ,r:i:pyra MO,IJ:aJ1HOCT Ha Cbrn:ecTByBaHeTO - cpH3ilqecKa ,r:i:eiiHOCT,
H3pa35IBaHe Ha eMOL(ililTe, Me)K,r:i:ynHqHQCTHa KOMYHHKaL(il5I, pa3cenBaHe Ha ceTHBaTa ilJ1il
crreu,:m pnqeH pilTyan. (B HHKOH cnyqaH ,r:i:elicTBa anTepHaTHBHa Mamrn.)
MaHnaKanHaTa crrnpana rn:e Bil TernH Ha,r:i:ony c orpoMHa cnna n - aKo cne,r:i:BaTe rro-
coKaTa Ha HaH-MaJ1KOTO CbI1pOTHBnemre - Bep05ITHO rn:e OCTaHeTe B He5I. Bbrrperrn qe OT-
Haqano MO)Ke ,r:i:a Bil e TPY.D:HO Cb3HaTeJ1HO ,r:i:a cnaraTe Kpaii Ha MaHHaKanHOTO MHCJ1eHe
( oco6eHO aKO CTe CHJ1HO TpeBO)KH:H), c rrpaKTilKa rn:e CTaHe rro-necHO.
Cne,r:i:BaT rrpnMepn 3a anTepHaTHBHH ,r:i:eiiHOCTil n rrpe)KilB5IBaHH5I, KOilTO rn:e Bil rroMor-
HaT .r:i:a ce OTKJ10HilTe OT yMa CH OT MaHilaKaJ1HOTO MHCJ1eHe.

1. 3aeMeTe ce c rf5u3uqecKa iJe(mocm. ToBa MmKe ,r:i:a 6n,r:i:e mo6ni\urnT Bil crropT Ha oT-
KpilTO HJ1H Ha 3aKpilTO, TaHL(il HJ1il rrpoCTO ,IJ:OMaKHHCKH 3a,IJ:bJ1)KCHH5I.

2. Hanpaeeme npo2pecueHa MYCKYJZHa peJZaKca4u.H caMocmoRmeJZHO UJZU B KOM6u-

HQ'l{UR c KopeMHO iJuuwHe. BmKTe Dzaea 4 3a rroBeqe rro,r:i:po6HocTil. I1po,r:i:bJ1)KeTe
5 .r:i:o I 0 MilHYTH, JJ:OKaTo ce OTrrycHeTe HaIIbJ1HO H ce OCBo6omne OT MaHilaKanHilTe
MHCJ1il.

3. Jf3noJZ3Baume eM04uoHaJZHa My3uKa, 3a oa ce oceo6ooume om nomucKaHume t.LYB-

cmea. Bn3MO)KHO e Te3il qyBCTBa - o6nKHOBeHo (Tbra ilnH rH5IB - ,r:i:a ca B o~HoBaTa
Ha TpeBoraTa llJ~H MaHilaKanHOTO MilCJ1eHe HJ1H JJ:a fil rrpOBOKHpaT.

4. II02080peme c H.HK020. roBopeTe 3a Hern:o pa3J1HqHo OT TpeBoraTa, OCBeH aKO He

HCKaTe JJ:a H3pa3HTe qyBCTBaTa, KOilTO T5I rrpe,r:i:I13BilKBa, KaTO B CTbITKa 3.

501
502 E)J}vfbH,a EOPH /{A CE CllPABJJM C TPEBO>KHOCTTA H <POEJJI1TE

5. OmKJZOl-len1e BHU.MaHuemo cu l.£]JC3 8U3JGJZHU cmuMy.llu. ToBa MO>Ke ,II.a fr:b,II.e Tene-
BH3H5ITa, cpHJ1MH, BH)J,eo HrpH, KOMITfOTbpbT BH, B,II.bXHOB5IBaru;o qenrno HJ1H ,II.OpH
amnrneyM.

6. OmK.llOl-leme BHUMaHuemo cu l.£]JC3 cemue!-lo-AwmopHu cmuMyJZu. ITpo6BaiiTe HSIKoe

H3KYCTBO II 3aHa5IT, rrorrpaB5IHeTO Ha Heru;o, rpamrnapCTBOTO.

7. HaMepeme cu a.1ZmepHmnuB1-ta noJZO:J1cume.1ZHa °J.,,wf-lUR. HarrpnMep pa6oTeTe Bbpxy

KpbCTOCJ10BH:lJ;a HJ1H IIb3eJ1.

8. JlpaKmuKyeaiime JO paeocJZOBHU pumya.llu. KoMfo1m1paiiTe KopeMHO ,II.HrnaHe enc

3Hat.IHMH 3a Bae TI03HTHBHH yTBbp:>K,II.eHH5I. IIpo,II.bJDKeTe TaKa 5 ,II.O 10 MHHYTH HJ1H
,II.OKaTO ce OTIIYCHeTe HaTibJ1HO. (BcbIJJ;HOCT TOBa rrpe,II.H3BHKBa IIOJ10>I<HTeJ1eH TpaI-IC
3a rrpeO,II.OJ15IBaHeTO Ha HeraTHBHH5I TpaHc, npe,II.H3BHKaH OT MaHHaKanHaTa TpeBO>K-
HOCT.)

JlpuMepu Ja ymeap:J1coe!-lu11: 3a xopama c oyxoe!-lu HGKJZOHT-wcmu:

,, 0Tnyc1rn ce". ,, 0TnycHH ce H rrycHH Eor".

,,ToBa ca caMo MHCJ1H - Te H36J1e,II.IDIBaT". ,,A3 npe6HBaBaM B ,[(yxa (Eor)".

,,A3 CbM !J:5IJ10CTeH, CIIOKOeH H 6e3rpmKeH". "0cTaB5IM Ta3H HeraTHBHOCT Ha Eor".

J

f
J

l
l
l
L
llPHJIOJKEHHE 3 505

Yme0p:;1cdeHUR cpeUfy mpeeo:;1cJ-tocm

o Yqa ce ,n:a ce OTbpcBaM OT TpeBmKHOCTTa.

e BceKn ,n:eH crroco6HocTTa MH ,n:a ~Bna,n:5!BaM 6e3IIOKoiicTBOTO H TpeBo:>r<HOCTTa Ha-

pacrna.

o Yqa ce ,n:a He rro,n:xpaHBaM TpeBonne CH H ,n:a H36HpaM rroK05I rrpe,n: cTpaxa.

e Yqa ce ,n:a H3foipaM Cb3HaTeJIHO KaKBO ,n:a MHCJI5! H H36Hpa:M MHCJlH, KOHTO Me rro,n:-
KpeII5!T H ca MII OT I10JI3a.

o KoraTo ce rro5!B5!T TpeBmr<HH MHCJlH, Mora ,n:a 3a6aB5! TeMnoTo, ,n:a ,n:mnaM H ,n:a ce
OTbpC5! OT rnx .

o ,[(bn6oKaTa penaKcaU:H5! MH rro3BOJ15!Ba ,n:a 3arbp65! cTpaxa.

Q TpeBO)KHOCTra ce CbCTOH OT HJII030pHH MHCJlH - MHCJlH, OT KOIITO Mora ,n:a ce 0TbpC5!.

e KoraTO BH,IJ:5I TIOBeqeTO CHTya[(HH TaKHBa, KaKBHTO HaHCTHHa ca, H5!Ma OT KaKBO ,n:a
ce 605!.

e 06nKHOBeHo rrnaruew:11re MHCJJH ca rrpeyBen11qeHH n cnoco6 HocTTa MH ,n:a rH rrpo-

roHBaM HapacTBa .

0 CTaBa MH Bee IIO-JieCHO H rro-neCHO ,n:a penaKCHpaM H ,n:a ce OTbpCBaM OT TpeBmK-

HOCTTa.

() YMbT MH e TB'hp,n:e rrpeH3IIbJIHeH c II03HTHBH3bM H KOHCTPYKTHBHH MHCJIH, 3a ,n:a

HMaM BpeMe 3a TpeBOfH.

0 Y~rn ce ,n:a KOHTpOJIHpaM yMa CH H ,n:a H36HpaM MHCJlHTe CH.

0 ,[(ofornaM IIO-fOJI5!Ma caMoyBepeHOCT KaTO 3HaM, qe Mora ,n:a ce crrpaB5! c BC5!Ka CH-
Tya:QH5! .

a> CTpaxbT ce pa3rrpbcBa H 113qe3Ba OT )KHBOTa MH. A3 CbM crroKoeH, yBepeH H c11rypeH.

0 IlpHeMaHKH )KHBOTa IIO-CIIOKOHHO, H3IIHTBaM rro-rOJ15!Ma JleKOTa H ,n:yrueBeH MHp.

0 c HapaCTBaHeTO Ha crroco6HOCTTa MH ,n:a penaKCHpaM H ,n:a ce qyBCTBaM CHrypeH,

OCb3HaBaM, qe BCblI(HOCT H5!Ma OT KaKBO ,n:a ce 6o5I.

C4eHapuu Ja npeodo;urnaJ-te Ha cmpaxa

n~ -; . <PoKycupaHemo 8opxy cmpaxa 8UHQZU zo 8.!lOUlaBa. Kozamo ycne.R oa ce ycnoKO.R
'
oocmamo '-!HO, Maza oa 71pOMeH.R fPOKyca cu. H QCOl./8QM YAW cu KoM .rzl06.RU{U, 7100Kpe71.R-
UfU, KOHcmpyKmUBHU uoeu. He MOZO oa npoZOH.R 71.!lGUleUfume JvtUC.W. Eop6ama c Jn.RX
caMO 2U Kapa oa ce pa3paCHam. Maza 06ai1e oa 71peHacotta yMa cu KoM 710-C710KOUHU,
om71ycKaUfu MUC.!lU u o6cmo.nme.!lcmea. BceKu 71om, Kozamo 20 npas.n, uJ6upaM 710KO.R
71peo cmpaxa. KoJZKomo 710-itecmo in6upaM 710KO.R, mo.!lKOBa 71oeel.[e mou cmaea itacm
.' L,..
om J1cueoma MU. C npaKmuKa cmaeaM no-oo6op e npeHacoiteaHemo Ha yMa cu. Yita ce
oa 71peKapeaM 110-Ata/ZKO epeMe rfjoKycupaH 8opxy cmpaxa. Cnoco6Hocmma MU oa U36U-
paM JopaeocJZoeHu, 6.rzazomeopHu MUCJLU npeo 71.!laweutume Hapacm sa. Omoe.!l.RM epeMe
 .J
506 E,UMbHJJ: EOPH /I.A CE CIIPABHM C TPEBOJKHOCTTA I1 c/JOE11HTE

Oa peflaKCUpa.H ... Oa 8o3Cl1Wli08Jl 8po3Kama CU C OHOBa _\tRCtnO daJZ60KO Bonzpe 8 klCH,

B Koemo BUHa2u 4apu noKoti.
Kozamo omOeJZJl epeMe oa 20 Hanpa8Jl, MOZQ oa U36epa oa 3a2ap6JZ nJZautCUfUJ11C
MUC.!Zll. Maza oa 110380_.1.R Ha yMa cu oa cc pa3wupu u da 6oOC OaJZCL{ no-JvtaU{a6Cll om
n.1ZauteU{ume AtUCJZU. Cmpaxom U3UCK8a meceH, 02pmtutteH yMcm8eH rftoKyc. f{ozamo pe-
JZaKcupaM U.!ZU MeoumupaM, YMom MU cma8a oocmamoL{JlO OoJZ60K - u oocmamoLlf-lO
/vtaU{a6eH - Ja oa npeodoJZee cmpaxa. Yl.f.a ce oa pa36upa_\l, 4C U371JlaWeflume klU .!vlUC./ZU
.CU.!ZHO npey8em1iw8am pucKa uJZu . JanJZa.xama. PeaJll-tU.Rnz pucK e noeettemo cwnym1uu
BC'bU{HOCm e He3J-LaitumeJZCH. )Ja, HC8o3JvtOJICHO e HalloJlllO Oa npeMa.XHCUl pUCKa. Jlpe6u8a-
8aHerno Bo8 rj5u3u4ecKo m.RJZO 808 rj5u3ui1ecKu C8flm BKJZ/01-[Ba U38ccmeH pucK. Ca.Aw 8 PaJZ
He C'bU{CCmBy8am jJUCKOBe. Yiw cc oa pa3n03Ha8a_'1l CKJZOHHOCmma cu oa npeyBCJlllllQBQM
jJUCK08Cmc u oa noo4eHR8QM cnoco6Hocmma cu oa cc cnpa8.RM. AKO Ol710CJlfl 8jJCMC oa U3-
C.!ZC08GM U3n.1Zawc1-tume cu MUCJZU, u1e omKpuJZ, l.f.e e noeel.f.emo cJZy4au me ca HepeaJZucmu-
ltHU. Kozamo ll36epa oa BUJICOaM noeeitemo cumyai1uu lJWKUBa, KaKeumo !-laucmuHa ca,
OC'b3HaBaM, 4C HC ca OJWCHU. AKO 3a.M.ecmeaM U3JUQWCHWllC cu .MUCJZU c pcaJZHU, HaKpaJZ
U3l1./ZQUlCHUJJ1C J\1U MUC/ZU UfC U34C3Ha!n. BceKU nom, Kozamo U3l1lll11iJakt cmpax, OCo3/{Q-
8aM HepeaJZIWCmma Ha U3l1JlaUlCHume cu MUCJZU u nO-JlCCHO ce Ol11opC8QM om mnx.
BaJICHOmo e oa HC 1100.Xpa!-tBaM cmpaxa ... oa HC pa3.HllWJl.R8aM Bopxy HC20 u oa llC
Aty Oa8aM CHCp2U.R. B JHCCtnO moea M02a Ga Hacoqa BHUMGHUCmO CU KoAt HCU{O, KOemo MC l
Kapa oa ce 4)'8Cm6aM no-do6pe. Maza oa ce ifjoKycupaM Bopxy pa32080pa c npu.Rme.ll, oa
npoqeirza HCU{O 60'bXH08.R6aUf,O, Ga pa6om.R C pol{eme CU, oa CJl)'UlGM Kacema UJZU HCU{O
Op)'20, KOCmO MU l10Ata2a Oa omKJZOH.R yMa CU Olll cmpaxa. C npaKmUKama cmaeaM BCC
110-)'MCJl U 110-yMeJZ 8 3Q2op6.RHemo IW U3!1JlaULCHlltnC. MUCJZU, 6MCCmO OG tnofla 8 l11JZX.
IlpeepoUfaM ce om :>1cepmea e 2ocnooap Ha yMa cu. HayitaeaM, tte uMaM ece no-20.1ZJZM
U 110-ZOJlRAt U360p 110 OlnHOUlCHUC Ha cmpaxa. J\foza Ga 6Jlfl3G llflll oa U3.llfl3a Om HC20.
l
H c BpeMcmo ce 1-tayl..faBalvt oa U3JlU3aM.

J
l
 ~· .

IIpMllO)l(eHMe
3

Cne,n:HHTe yTBbp)K,n:eHH5I H cu;eHapH5IT u;en5IT ,n:a BH noMorHaT ,n:a rrpoMeHHTe HarnacaTa

CH H ,n:a pearHpaTe KOHCTPYKTHBHO Ha HeraTHBHH~ MOHOJIOr, KOllTO no,n:xpaHBa TpeBO)K-
HOCTTa. AKo rH rrpoqeTeTe e,n:HH-,n:Ba IIbTH, TOBa e,n:Ba JIH me ,n:a,n:e pe3y11TaT. BceKH,n:HeB-
HOTo H3t.JHTaHe Ha H5IKOH OT T5IX HJIH Ha BCHqKH B rrpO,[(bJI.iKemre Ha H5IKOJ1KO Ce,[(MHI.(H
HJIH MeCel.(H me BH IIOMOrHe ,n:a rrpoMeHHTe rrpHHIJ;HIIHaTa CH rrpe,n:cTaBa 3a CTpaxa B KOH-
CTPYKTHBHa nocoKa. E,n:HH OT HalfHHHTe e ,n:a rrpol.nuaTe 6aBHO e,n:HH OT TpHTe pa3,n:ena
OT,[(OJIY Be,[(Hb)K HJIH ,[(Ba IIbTH ,[(HeBHO Ka TO CH OCTaB5ITe BpeMe ,n:a noMHCJIHTe Bbpxy BC5IKO
yTBbp)K,n:eHHe. Ome rro-,n:o6pe e ,n:a 3amnneTe Ha KaceTa e,n:rrn OT pa3,n:ennTe HJIH nTpHTe
KaTO OCTaB5ITe no H5IKOJ1KO ceKyH,n:H Me:>K,n:y YTBbp:>K,n:eHH5ITa. Ilocne cnyrna:i1Te :rnceTaTa
Be,[(Hb)K ,[(HeBHO, KoraTO CTe CIIOKOHHH, 3a ,n:a 3aTBbp,[(HTe nO-II03HTHBHa H ynepeHa Harnaca
OTHOCHO OBJia,[(5IBaHeTO Ha TpeBo:>KHOCTTa.

HezamueHu MUCJZU u no3umuBHU yma0p;;1coeHuR 3a npeoooJZRBaHemo UM

(Arm rrpaBHTe 3arr11c, H3IIOJ13Bai1Te caMo YTBbp:>K,n:eHH5ITa.)

Tosa e HenoHocuMo. Mora ,n:a ce Hayqa ,n:a ce crrpaB5IM no-,o:o6pe

_C TOBa.

AMu aKo mosa npoooAJ1cu eetLHo? II(e ce cnpaB5I c TOBa MaJIKO no ManKo. He e
Heo6xo,n:111'10 ,n:a rrpe,n:pHqaM 6n;:i:emero.

lfyscmeaM ce yepeoeH u HeaoeKeameH IhTeKHTe Ha IDIKOH xopa ca no-cTpbMHH.

8 CpG8He!-lUC C opy2ume. JJ:opli H ·.n;a nOCTHrHa no-MaJIKO BbB BbHllI-
~

~ ... HH5l CB5IT, TOBa He Me rrpaBH rro-Mam~o 1.(e-

.!P.-
~ .. - HeH KaTo qoBeK.

I.
~ .
1-: ·. 503
'I
504 E,[(M'bH,[( EOPH f{A CE CIIPABHM C TPEBOJKHOCTTA H cf>OEHHTE

3aU{O MU ce C!lyl/- )l{HBOTbT e yqmrn:w:e. He3aBHCHMO OT rrpnqHHHTe, 3acera llbTe-

8Q moBa? J(py2wne KaTa MH e rro-cTpbMHa - rro-Tpy;::i:Ha yqe6Ha rrporpaMa. ToBa He
xopa U32JlCJICOQ/n 03HaqaBa, qe Hern:o He MH e Hape;::i:. BcblI(HOCT, rrpeBpaTHOCTHTe
no-ceo6ooHu u ce pa3BHBaT CHna H CbCTpa;::i:aHHe.
paoeam Ha :>1cuBonw.
l
He e l/CCmHO oa )!{11BOTbT MmKe ,D.a H3rne)K;::i:a HecrrpaBe,n:nHB OT qoBenma rne,n:Ha
cmpaoaM om moBa ToqKa. AKo MmKexMe ,n:a BH,1J.HM rro-Mam:a6HaTa Kapnrna, 11(5IXMe
pa3cmpoucmBo. ,D.a pa36epeM, qe BcnqKo cne,1J.Ba CB05I rrnaH.

He 3/iQM KQK oa ce Mora ,n:a ce Hayita ,n:a ce crrpaB5IM ll0-,1J.06pe - c Ta3H H c BCWIKH
cnpaBR c moBa. OCTaHanH TPY.D:HOCTH, KOHTO )l<HBOTbT MH I10,1J.Hece.

lfyecmBaM ce moJZ- HeKa ,n:pyr11Te rrpaB5IT, KaKBOTO HCKaT. A3 cne,n:BaM llbTeKa Ha

KOBa HeaoeKBameH BbTpeillHO H3pacrnaHe H TpaHccpopMaU:H5I, K05ITO e ITOHe CbW:O
8 Cpa8HCJ-lUC C opy- TOnKOBa 1.(eHHa. AKO HaMep5I BbTperiieH llOKOll, TOBa MQ)Ke ,D.a
zume. 6b,n:e ,n:ap H 3a ,D.pyr11Te.

BceKu oeH e me:JfcKo Yqa ce ,n:a rrpou:e.tiHpaM rro-6aBHO. 0T,n:en5IM BpeMe ,1J.a ce rpm1<a
npeOU38UKameJZ- 3a ce6e CH. 0T,D.eJI5IM BpeMe ,n:a rrpaB5I ,n:pe6HH HelI(a, KOHTO MU
cmeo. HOC5IT y.[(OBJieTBOpemie.

He pa36upaM 3GUfO I1pHqHHHTe ca MHoro, BKmoq~TenHo Hacne,n:cTBeHocT, cpe,D.aTa

C'bM maKoB - JaU{o B ,n:eTCTBOTO K HaTpyrraHH5IT cTpec. Pa3611paHeTo Ha rrp11q11HHTe
MU ce CJZYl/U moea. Y,1J.OBJieTBOp5IBa HHTeJieKTa, HO He TOBa neKyBa.

HMaM t.tyecmeomo, KoraTo TpeBO)KHOCTTa e CHJIHa, HMaM ityecmeomo, -qe ry65I KOH-
l/e noJZyoRBaM. Tpon. Ho TOBa qyBCTBO H5IMa H.HW:O 0611(0 c rrony,n:5IBaHeTo. Tpe-
BO)l(HHTe pa3CTpOHCTBa ca ;::i:aneq OT KaTeroplrnTa pa3CTpOHCTBa,
orrpe,1J.eJI5IHH Ka TO ,,ny.[(OCT".

TpR6ea HaucmuHa Eop6aTa c rrpo6neMa H5IMa ;::i:a MH IIOMOrHe TOJIKOBa, KOJIKOTO

OQ Ce 6opR C mOBG. aKo oT,n:en5IM rroBeqe BpeMe, 3a ,n:a ce rpH)Ka 3a ce6e CH.

He 6ueaute oa n03- ,[(bnrocpoqHHTe rrpnqHHH 3a T03H rrpo6neM ca B Hacne,n:CTBeHOCT-

60JlR6QM mo6a Ga . Ta H ,[(eTCTBOTO, 3aTOBa He a3 CbM rrpe,1J.H3BHKaJI CbCT05IHHeTO CH.
MU ce CJZYl/6G. Cera Maza .[(a rroeMa oTrOBOpHocTTa ,n:a ce H3JieKJBaM.

I
J
L

3a aBTopa
L
EoMal-LO EopH noJZyLtaBa ooKmopcKmna cu cmeneH no ncuxoJZ02u11 B LJurw2c1aut y1-1u-
eepcumem u np06CJICOa U3CJlC08QHl!.q 8 .MCO Ul/UliCKUJl l{Cl-tm 'bP ,,Mait!Cb.ll Puu3 rr 8 tfww-
20. Tou e npenooaeaJZ e HRKOJZKO KOJzeJ1cu u ymrnepcumemu, UAW peiJui1a ny6.1Zurw4uu
u e HocumeJZ I-ta oee HQ'l{UOHQJZHU Hazpaou. f{-p Eopfl cne4uaJZU3Upa 8 .flelteHuemo 1-W
mpe60J1cHocm, ifjo6uu u ceap3aHu cac cmpeca pa3cmpoucmea. Tou e 6uBut iJupeKmop 1w
I(eHJnapa 1a JZeitemw Ha mpeeo:;1cHocrnma e CaH Xoce u 6 Caf-llna Poca, KamiifjopHu.fl.
lloHacmoRUfeM Jtcueee u npaKmuKyea e lfoHa, XaBaucKume ocmpoeu, u e KamiifjopHU.fl .

L
 J
- I

l
l ....

J
'
.J

l
• J

l
l ....

-...
I

-,
I

.J

I
J

l
-,

l
l- ..
__,

- J
i
....,
I