Punjabi - Kelty Mental Health

dUjw AYfISn
Punjabi
ishqmMd
rihxI-bihxI
ieh sB dw ih`sw hY
Aijhy pirvwrW leI ishqmMd rihxI-bihxI vwlI gweIf
ij`Qy koeI b`cw jW nOjvwn mwnisk ishq cuxOqIAW dw
swhmxw kr irhw hovy
Awpxy pirvwr dI izMdgI nUM ibhqr bxwauxw
ishqmMd Bojn Kw ky
iek`Ty kwrjSIl ho ky
qxwA nwl nij`T ky
sOx sMbMDI ishqmMd AwdqW rwhIN
vsIilAW dI ieh “ik`t” AwnlweIn keltymentalhealth.ca
’qy auplbD hY[
mwnqwvW
ieh “tUlik`t” aunHW pirvwrW leI iqAwr kIqI geI hY ijnHW dy Gr iv`c
koeI Aijhw b`cw jW nOjvwn hY jo mwnisk ishq sm`isAwvW dw swhmxw kr
irhw hY[ ies nUM F.O.R.C.E. Society for Kids’ Mental Health (&ors
soswietI &wr ik`fz mYNtl hYlQ) v`loN BC Mental Health & Addiction
Services (BCMHAS) (bI.sI. mYNtl hYlQ AYNf AYifkSn srivisz –
bI.sI.AY~m.AY~c.ey.AY~s.) Aqy BC Children’s Hospital (BCCH) (bI.sI.
iclfRnz hspqwl – bI.sI.sI.AY~c.) nwl sWJydwrI iv`c iqAwr kIqw
igAw hY[
AsIN aunHW swry pirvwrW dy DMnvwdI hW ijnHW ny ies “tUlik`t” nUM iqAwr
krn iv`c swfI mdd kIqI Aqy swnUM syD id`qI[ aunHW dw igAwn swfy leI
Anmol sI[ nwl hI, swfI slwhkwr kmytI dw vI DMnvwd[
AsIN Royal Bank of Canada (RBC) (rOiel bYNk Aw& kYnyfw – Awr.
bI.sI.) dw vI DMnvwd krnw cwhuMdy hW ijnHW v`loN idl KolH ky id`qy mwlI
shwry kwrx ies “tUlik`t” nUM iqAwr krnw sMBv ho sikAw[
&Mf dyx vwly:
iqAwr krn vwly:
tUlik`t Awrfr krnI
ies “tUlik`t” dw (pI.fI.AY~&) rUpWqr fwaUnlof krn leI jW ies
dI pRkwiSq kwpI mMgvwaux leI hyT ilKI vY~bsweIt ’qy jwE:
keltymentalhealth.ca/toolkits
tUlik`t bwry quhwfI rwey
ieh “tUlik`t” inrMqr suDwr ADIn hY[ AsIN quhwfI slwh dI
kdr krdy hW qW ik ieh p`kw kIqw jw sky ik ieh “tUlik`t”
pirvwrW dIAW zrUrqW pUrIAW krdI hovy[ AsIN quhwfI rwey jwxnI
cwhuMdy hW!
1. kI kuJ Aijhw sI joo AspSt jW aulJwaux vwlw sI?
2. qusIN hor ikhVy ivSy Swml krvwauxy cwhogy?
3. ishqmMd rihxI-bihxI bwry kI quhwfI koeI AijhI slwh hY jo qusIN hornw pirvwrW
nwl sWJI krnI cwhogy?
4. ikrpw krky AwpxI khwxI sWJI kro ik ies “tUlik`t” ny ikvyN quhwfI mdd kIqI[
AwpxI rwey Byjx leI pqw:
Kelty Mental Health Resource Centre
BC Children’s Hospital, 4500 Oak Street,
Vancouver, B.C., Canada
lokl &on: 604-875-2084
tol-&RI: 1-800-665-1822
eImyl: toolkits@keltymentalhealth.ca
sMbMDq BwSw dy ivSyS “&oks gr`p” v`loN Anuvwd kIqI ies “tUlik`t” dI
smIiKAw kIqI geI hY[ siBAwcwrk Aqy BwSweI AnukUlqw leI ies dy AslI
sMskn nUM FwilAw igAw hY[
qqkrw
jwx pCwx1
ies “tUlik`t” nUM iesqymwl krn sMbMDI mSvrw 2
ishqmMd jIvnSYlI pRqI kwrjSIl hox leI slwh6
mwifaUl 1: ishq BrpUr Bojn Kwxw 1
pRmu`K sunyhy2
kYnyfw’z &Uf gweIf dI vrqoN krn dw sOKw qrIkw4
Bu`K Aqy Kwx-pIx dIAW AwdqW au~pr dvweIAW dw Asr6
ishq-BrpUr Bojn Kwx leI pirvwrW v`loN slwh7
ishq-BrpUr Bojn Kwx iv`c vwDy sMbMDI srgrmIAW 10
mwifaUl 2: srIrk srgrmI 1
pRmu`K sunyhy2
srIrk srgrmI dIAW iksmW3
srIrk qOr ’qy srgrm hox iv`c bxn vwlIAW rukwvtW4
srIrk qOr ’qy srgrm hox leI pirvwrW v`loN slwh5
quhwfy pirvwr leI srIrk srgrmI sMbMDI suJwA7
mwifaUl 3: qxwA nwl nij`Txw1
pRmu`K sunyhy2
qxwA dI pCwx krn iv`c Awpxy b`cy dI mdd krnI3
qxwA nwl nij`Tx leI pirvwrW v`loN slwh 4
qxwA nwl nij`Tx leI srgrmIAW6
mwifaUl 4: nINd 1
pRmu`K sunyhy2
nINd sMbMDI Awm muSklW4
dvweIAW Aqy nINd6
rwq nUM cMgI nINd leI pirvwrW v`loN slwh 7
ibhqr nINd sMbMDI srgrmIAW 8
swDn Aqy vsIly1
AwnlweIn vsIly Aqy ikqwbW1
swDn Aqy srgrmIAW vwly prcy 5
hvwly 25
jwx-pCwx
bI.sI. dy pirvwr ieh XkInI bxwaux leI vcnb`D hn ik aunHW dy
b`icAW dI jIvnSYlI ishqmMd hovy[ rwq nUM cMgI qrHW sOxw, srIrk
qOr ’qy srgrm rihxw, ishq BrpUr Bojn Kwxw Aqy qxwA nwl
nij`Txw mwnisk ishq sm`isAwvW vwly b`icAW Aqy nOjvwnW dI
srIrk Aqy mwnisk ishq au~pr cMgw pRBwv pw skdw hY[
hyT ilKy kwrjW rwhIN ishqmMd jIvn-SYlI ijaUx iv`c quhwfy pirvwr
dI mdd krn leI ies “tUlik`t” nUM iqAwr kIqw igAw hY:
›
iDAwn dyxw ik qusIN pihlW qoN hI Aijhw kI kr rhy ho ijhVw
cMgI ishq iv`c Xogdwn pw irhw hY
› Awpxy tIicAW dI pCwx krnI: ieh ihswb lgwauxw ik qusIN iks
cIz iv`c suDwr krnw cwhuMdy ho Aqy i&r auh qbdIlIAW ilAwaux
vwly kwrjW nUM hOlI-hOlI SurU krnw
› ishqmMd rihxI-bihxI nUM h`lwSyrI dyx leI hornw pirvwrW v`loN
iesqymwl kIqIAW geIAW kwrjnIqIAW bwry jwxnw
2
ies “tUlik`t” nUM iesqymwl
krn sMbD
M I mSvrw
1. Awpxy pirvwr dI mOjUdw jIvn-SYlI dw jwiezw lE
2. ie`k tIcw im`Qo Aqy aus v`l vDx leI kIqIAW jwx
vwlIAW CotIAW-CotIAW qbdIlIAW bwry &Yslw kro
3. ieh p`kw kro ik quhwfw tIcw S.M.A.R.T. hovy
4. Awpxy pirvwr dI kwmXwbI dw jSn mnwE!
1. Awpxy pirvwr dI mOjUdw jIvn-SYlI dw jwiezw lE
ishqmMd rihx leI jo zrUrqW huMdIAW hn, pirvwrW kol auh pihlW hI huMdw hY[ AwpxIAW
XogqwvW dw pqw lgwaux leI ishqmMd jIvn sMbMDI AwpxIAW mOjUdw AwdqW v`l iDAwn
idE[ Awpxy pUry pirvwr nUM ih`sw lYx leI kho[
ishqmMd
Kwxw
ishqmMd jIvn dy ies hr pihlU iv`c, 1 qoN
srIrk
srgrmI
10 qk dy pYmwny ’qy qusIN Awpxy pirvwr nUM
nINd
ikMny AMk idaugy? qusIN ikhVy pihlU iv`c sB
qoN izAwdw AMk idaugy? ikhVy pihlU iv`c
sB qoN v`D suDwr dI guMjwieS hY?
qxwA
nwl nij`Txw
1
5
10
(not: 1 = sB qoN v`D suDwr dI guMjwieS hY, 10 = quhwfw pirvwr pihlW hI ieh bhuq vDIAw FMg nwl
krdw hY)
jwx-pCwx | 3
Awpxy pirvwr dIAW XogqwvW, guxW Aqy hunrW bwry soco[ Awpxy pirvwr dy hr jIA Aqy
Awpxy pUry pirvwr bwry ies nzrIey nwl soco[
XogqwvW dIAW audwhrxW:
›
Awpxy b`cy dIAW mwnisk ishq cuxOqIAW bwry qusIN ies smyN kI jwxdy ho
›
hr pirvwrk mYNbr dIAW idlcspIAW, SONk Aqy gqIivDIAW
› Awpxy pirvwr nwl juVy lokW nUM shwrw idE (ijvyN ik dosq, irSqydwr, skUl)
› auh cIzW jo pihlW qoN hI quhwfy kol hn (ijvyN ik swieklW, vrjS krn leI ‘fMbl’ jW hor ‘vyts’, Wii Fit)
› auh gqIivDIAW ijnHW dw AwnMd quhwfw pirvwr iek`iTAW mwxdw hY
2. i e`k tIcw im`Qo Aqy aus v`l vDx leI kIqIAW jwx vwlIAW
CotIAW-CotIAW qbdIlIAW bwry &Yslw kro
ishqmMd rihxI-bihxI nwl sMbMDq ie`k
pihlU dI cox kro[ aus tIcy bwry &Yslw kro
ijs nUM hwsl krn leI qusIN Aqy quhwfw
pirvwr kwrj krn dy cwhvwn ho[
quhwfy pirvwr v`loN Awpxy Awp nUM pYmwny (1
qoN 10 qk) au~pr id`qy drjy dy AwDwr ’qy,
rL ky ie`k AijhI qbdIlI bwry &Yslw kro
ijhVI quhwnMU pYmwny ’qy, BwvyN QoVHw hI shI,
pr A`gy lY jwvygI – audwhrx vjoN 5 qoN 6[
kIqIAW qbdIlIAW dy kwmXwb
hox dy Awswr izAwdw huMdy
hn jdoN qbdIlIAW hOlI-hOlI
kIqIAW jwx Aqy jdoN quhwfw
b`cw vI ies kwrvweI iv`c
Swml hovy[
4
3. ieh p`kw kro ik tIcw S.M.A.R.T. hovy
qusIN ijhVw tIcw im`iQAw hY aus bwry soco – kI quhwfw S.M.A.R.T. (smwrt) tIcw hY?
S.M.A.R.T. ie`k mu`F-A`KrI Sbd hY ijs dw mqlb hY Specific (spSt), Measurable
(mwpxXog), Action Plan (kwrj Xojnw), Realistic (XQwrQk) Aqy Time to Review
(smIiKAw krn dw smW)[ S.M.A.R.T. tIcy im`Qx nwl quhwnMU auh qbdIlIAW krn iv`c
mdd imldI hY jo ik qusIN krnw cwhuMdy ho[
S
Specific
(spSt)
M
Measurable
(mwpxXog)
ieh vrxn kro ik quhwfw pirvwr kI hwsl krnw cwhuMdw hY[
audwhrx vjoN: pYdl qur ky jW Aksr swiekl clw ky srIrk
srgrmI iv`c vwDw krnw
ieh inrxw kro ik qusIN ikMnw ku hwsl krnw cwhuMdy ho, ijvyN ik
imAwd (qusIN auh srgrmI ikMnI dyr leI krogy) jW bwrMbwrqw
(qusIN auh srgrmI ikMnI-ikMnI dyr bwAd krogy)[
audwhrx vjoN: AsIN h&qy iv`c 2 idn pYdl qurWgy jW swiekl
clwvWgy
A
Action Plan
(kwrj Xojnw)
R
Realistic
(XQwrQk)
T
Time to Review
(smIiKAw krn
leI smW)
quhwfw pirvwr ieh tIcw ikvyN hwsl krygw?
audwhrx vjoN: AsIN somvwr Aqy bu`Dvwr nUM pYdl qur ky jW
swiekl ’qy skUl jwvWgy
kI ieh tIcw “hwsl krn Xog” hY? 1 qoN 10 dy pYmwny ’qy (10
dw mqlb hY ik Awswr bhuq izAwdw hn), ikMny Awswr hn ik
quhwfw pirvwr ies tIcy nwl sihmq hovygw Aqy ies nUM hwsl kr
skygw?
audwhrx vjoN: bhuq izAwdw Awswr hn, ikauNik swfy kol swieklW
hn Aqy swnUM swiekl clwauxw cMgw l`gdw hY
quhwfw pirvwr kdoN SurUAwq krygw? qusIN tIcy dw muV jwiezw kdoN
lvogy?
audwhrx vjoN: AsIN Agly somvwr qoN SurUAwq krWgy Aqy ie`k mhIny
bwAd tIcy dw muV jwiezw lvWgy
jwx-pCwx | 5
Awpxy pirvwr jW b`cy dy icrkwlIn tIicAW
nUM Coty-Coty S.M.A.R.T. tIicAW dI ie`k lVI
vjoN dyKxw lwBkwrI ho skdw hY[ hyT id`qy
audwhrx iv`c, pOVI dw hr kdm ie`k Cotw
tIcw drswauNdw hY ijs rwhIN quhwnMU Awpxy
AMqly tIcy qk phuMcx iv`c mdd imlygI[
tIcy im`Qx iv`c mdd krn leI
AsIN “tUlik`t” dy ‘swDnW
Aqy vsIilAW’ vwly ih`sy iv`c
srgrmIAW sMbMDI ie`k prcw
(My Healthy Living Pinwheel)
Swml kIqw hY[
AMqlw tIcw:
hr h&qy 3 idn jW izAwdw smyN leI
srgrm rihxw
SMART tIcw #3:
Awpxy pirvwr nwl hr h&qy iv`c ie`k
idn pwrk iv`c jW phwV cVHn (hweIikMg)
leI jwxw
SMART tIcw #2:
h&qy iv`c 2 idn pYdl jW swiekl
’qy Awpxy skUl jwxw
SMART tIcw #1:
h&qy iv`c 1 idn pYdl jW swiekl
’qy Awpxy skUl jwxw
4. Awpxy pirvwr dI kwmXwbI dw jSn mnwE!
6
ishqmMd jIvnSYlI
pRqI kwrjSIl hox leI
slwh
1. Coty Aqy sOKy kwrjW bwry soco
ishqmMd rihxI-bihxI v`l iDAwn dyx dw ieh
mqlb nhIN hY ik qusIN Awpxy pirvwr dIAW
swrIAW rozwnw AwdqW nUM ie`ko smyN bdlnw
hY[ ie`k smyN ie`k nvIN qbdIlI krn nwl
quhwnMU Awpxy icrkwlIn tIicAW nUM hwsl krn
Awpxy AMqly tIcy qoN hI
SurUAwq krn dI bjwey
hOlI-hOlI qbdIlIAW krn
nwl ishqmMd jIvnSYlI v`l
vDxw sOKw ho skdw hY[
iv`c mdd imlygI[ iksy ie`k, CotI ishqmMd
qbdIlI nUM vI kwmXwbI smJxw cwhIdw hY[
2. aunWH simAW bwry soco jdoN qusIN kwmXwb rhy sI
ieh soco ik ies smyN kI kuJ &wiedymMd rhygw Aqy bIqy smyN iv`c kI kuJ &wiedymMd irhw hY[
koeI nvW Bojn cKx iv`c kdoN qusIN Awpxy b`cy dI mdd kr sky sI? jW aunHW dy sOx dy smyN
qk sOx iv`c aus dI mdd kr sky sI? auh smW hux nwloN ikvyN vKrw sI? audoN auh kI kr
rhy sn? kOx-kOx nwl Swml sI? auh kwrj ikvyN hoieAw sI?
3. Awpxy mud
` y cuxo
ishqmMd rihxI-bihxI nUM h`lwSyrI dyxw sB leI skwrwqmk qjrbw hoxw cwhIdw hY[ ieh
&Yslw krn iv`c isAwxp hY ik qusIN ikhVy vqIirAW sMbMDI s^q ru^ Apxwaugy, ikhVy
vqIirAW nUM h`lwSyrI idaugy jW rokogy Aqy ikhVy vqIry nzr-AMdwz krn dy Xog hn[
ies ikqwb, The Explosive Child, iv`c mnoivigAwnI rOs gRIn vqIirAW nUM iqMn pRqIkwqmk
tokrIAW iv`c SRyxIb`D krn dI slwh idMdy hn:
tokrI A:
auh mu`dy ijnHW ’qy
smJOqw nhIN kIqw
jw skdw
tokrI B:
auh mu`dy ijnHW ’qy
smJOqw kIqw jw
skdw hY
tokrI C:
ies smyN nzrAMdwz krn
Xog mu`dy
tokrI A iv`c auh mu`dy hn ijnHW bwry smJOqw nhIN kIqw jwvygw Aqy qusIN
aunHW nUM hmySw lwgU krogy[ ies dw ie`k audwhrx ho skdw hY ik ie`k
inrDwrq smyN ’qy sOx leI jwxw[
tokrI B iv`c auh mu`dy Aqy vqIry hn ijnHW bwry smJoqw krn leI qusIN
rwzI ho[ h&qy iv`c ie`k jW do vwrI Awpxy b`cy nUM rwq dy Kwxy sMbMDI
&Yslw lYx dI iejwzq dyxw ies smJOqy dw ie`k audwhrx ho skdw hY[
tokrI C iv`c auh swry vqIry hn ijnHW nUM qusIN ies smyN nzr-AMdwz
krogy[ audwhrx vjoN, jy quhwfy b`cy nUM nINd Aw jwvygI qW ies g`l bwry
bihs krn dw koeI &wiedw nhIN ik kI aus nUM bY~f dI QW &rS ’qy sOxw
cwhIdw hY[
jwx-pCwx | 7
4. ^UbIAW nUM A`gy vDwE
jdoN qusIN Awpxy b`cy nUM kuJ shI kridAW dyKo qW aus kMm nUM izAwdw vwrI krn
leI Awpxy b`cy nUM h`lwSyrI idE[ cMgy vqIry Aqy pRwpqIAW nUM auGwVn dy mOky l`Bo[
dyKo Aqy jwxo ik quhwfy b`cy iv`c kdoN Aqy ik`Qy sB qoN izAwdw joS huMdw hY[ ‘swDn
Aqy vsIilAW’ vwly ih`sy iv`c AijhIAW vY~bsweItW dy ilMk hn ijnHW rwhIN quhwnMU
Awpxy b`cy dIAW ^UbIAW dI pCwx krn iv`c mdd imldI hY (‘Other’ hyT ‘AbleDifferently’ dyKo)[
5. ies nUM pirvwrk kwrj bxwE
Awpxy pirvwr nwl ie`k mIitMg kro Aqy ies “tUlik`t” iv`c id`qy ivcwr aunHW kol
pyS kro[ ishqmMd rihxI-bihxI nUM h`lwSyrI dyx leI ies smyN quhwfw pirvwr kI
kr irhw hY? Awpxy pirvwr dI jIvn-SYlI iv`c qusIN hor kI Swml krnw cwhuMdy
ho? Awpxy b`cy nwl ishqmMd rihxI-bihxI dy aus pihlU bwry g`l-bwq kro ijs
pihlU v`l quhwfw b`cw Awpxw iDAwn kyNdirq krnw cwhuMdw hY[ b`icAW nUM Awpxy
tIcy Awp im`Q lYx idE Aqy ies nUM idlcsp bxwE!
pirvwrk srgrmI: ishqmMd rihxI-bihxI sMbMDI kIqy Awpxy kwrjW dI ie`k
&oto AYlbm bxwE[ ies iv`c kwrjSIl hoey Awpxy pirvwr dIAW qsvIrW, Kwxw
pkwaux dI ivDI dIAW qsvIrW jW quhwfy pirvwr iv`c AweI iksy vI skwrwqmk
qbdIlI dIAW qsvIrW Swml kro[ ienHW qsvIrW nUM “skRInsyvrz” vjoN
iesqymwl kIqw jw skdw hY jW ienHW nUM AijhI QwvW ’qy r`iKAw jw skdw hY ij`Qy
ieh sB dIAW nzrW iv`c rihx[
mwifaUl 01:
ishq BrpUr Bojn Kwxw
mwifaUl 01:
ishq BrpUr
Bojn Kwxw
mwifaUl 01:
ishq BrpUr Bojn Kwxw
ies mwifaUl iv`c hyT ilKy ih`sy hn:
i pRmu`K sunyhy
i kYnyfw’z &Uf gweIf dI vrqoN krn dw sOKw qrIkw
i Bu`K Aqy Kwx-pIx dIAW AwdqW au~pr dvweIAW dw Asr
i ishq-BrpUr Bojn Kwx leI pirvwrW v`loN slwh
i ishq-BrpUr Bojn Kwx iv`c vwDy sMbMDI srgrmIAW
cMgw poSx idmwg dy ishqmMd ivkws leI mh`qvpUrx hY Aqy ieh hyT
ilKy pihlUAW iv`c b`icAW Aqy nOjvwnW dI mdd kr skdw hY:
i skUl iv`c ibhqr kwrguzwrI
i Awpxy Awp bwry, Awpxy srIr Aqy AwpxIAW XogqwvW bwry
ibhqr mihsUs krnw
i qxwA nwl nij`Txw Aqy Awpxy jzbwq nUM ibhqr FMg nwl
kwbU krnw
2
pRmK
`u sunh
y y
1.
ijhVy pirvwr rL ky Kwxw
KWdy hn, auh ibhqr Kwxw
KWdy hn
pirvwr dy qOr ’qy rL ky Bojn Kwx dy keI cMgy pRBwv
pY skdy hn, ijvyN ik izAwdw pOSitk Bojn Kwxw Aqy
mwnisk ishq iv`c suDwr[
Xwd r`Ko:
qusIN ie`k AwdrS ivAkqI ho – qusIN
Bojn pRqI Awpxy b`cy dy vqIry nUM pRBwivq
kr skdy ho!
2.
nwSqw KwE
ijhVy b`cy Aqy nOjvwn nwSqw (svyr dw Bojn) KWdy hn
aunHW dw Bwr ishqmMd rihMdw hY[ skUl iv`c vI aunHW dI
kwrguzwrI ibhqr huMdI hY Aqy auh keI pOSitk q`q,
ivtwimn Aqy Kixj shI imkdwr iv`c KWdy hn[
3.
Awhwr-sMjm (fweIitMg)
dw koeI &wiedw nhIN
huMdw: CotIAW, in`BxXog
qbdIlIAW kro
Awhwr sMjm (fweIitMg) krn vwly b`icAW Aqy nOjvwnW
dw vzn Aijhw nw krn vwilAW dy mukwbly izAwdw
vDdw hY[ fweIitMg kwrx Bojn Kwx sMbMDI ivgwV hox dy
Awswr iv`c vwDw vI drswieAw igAw hY[
kuJ pRSnW dy jvwb dy ky ishq BrpUr Bojn Kwx sMbMDI
Awpxy igAwn dI prK kro Aqy ieh jwxo ik ishq
BrpUr Bojn quhwfI mwnisk ishq nUM ikvyN pRBwivq
kr skdw hY:
http://keltymentalhealth.ca/healthy-eating-quiz
mwifaUl 1 : ishq-BrpUr Bojn Kwxw | 3
Xwd r`Ko:
4.
pwxI, du`D pIE Aqy
100% &rUt jUs nUM bhuq
QoVHI imkdwr iv`c pIE
Aqy KMf pw ky im`Ty kIqy
pIx vwly pdwrQW qoN
prhyz kro
Pl Aqy sbzIAW nUM Gr iv`c hr smyN
auplbD r`K ky qusIN ishqmMd coxW krn iv`c
Awpxy b`icAW dI mdd kr skdy ho[
KMf pw ky im`TIAW kIqIAW pIx vwlIAW cIzW, ijvyN ik
“pOp” Aqy “&rUt firMks” motwpy Aqy tweIp 2 fweIbItIz
hox iv`c Xogdwn pwauNdIAW hn[
5.
Bojn iKlwaux Aqy Kwx
sMbMDI BUimkwvW[ im`Tw
pkvwn imlx leI
sbzIAW Kwx dI Srq
nhIN hoxI cwhIdI[
b`cy ies Xogqw nwl jnm lYNdy hn ik aunHW nUM ikMnw Kwx dI
loV hY[ jdoN aunHW nUM Bu`K l`gI huMdI hY, audoN auh KWdy hn Aqy
jdoN aunHW dw iF`f Br jWdw hY, audoN auh Kwxw bMd kr idMdy
hn[ ie`k mwpy vjoN Awpxy b`cy dy Kwx-pIx iv`c d^l nw
idE[ quhwfw kMm hY shI simAW ’qy Bojn pRdwn krnw (Bwv
ik hr roz 3 fMg dw Kwxw Aqy 2-3 vwrI snYks)[ quhwfy b`cy
dw kMm hY quhwfy v`loN pRdwn kIqy gey Bojn iv`coN Kwx leI
cIzw dI cox krnI[ jy b`cw kuJ nhIN KWdw qW icMqw nw kro,
2-4 GMitAW bwAd Bojn jW snYk dw smW i&r ho jwvygw[
not: kuJ b`cy Bu`K Aqy iF`f Br jwx dy sMkyqW pRqI scyq nhIN huMdy
(ijvyN ik, Aijhy b`cy jo ivSyS iksm dIAW koeI dvweIAW lY rhy
hox jW ijhVy b`icAW ny ienHW sMkyqW nUM hmySw nzr-AMdwz kIqw
hovy)[ ienHW b`icAW nUM fwietISIAn (Awhwr-ivigAwnI) qoN
ivAkqIgq kwaUNsilMg dI zrUrq ho skdI hY[
6.
ipAwr dI sOgwq idE,
im`TIAW cIzw dI nhIN
vDyry jwxkwrI leI:
www.ellynsatter.com/ellyn-satters-division-ofresponsibility-in-feeding-i-80.html
jdoN koeI cMgw kMm krn ’qy b`icAW nUM kuJ Kwx nUM iml jwvy
jW s`t l`g jwx ’qy aunHW nUM hOslw dyx leI aunHW nUM ku`kI dy
id`qI jwvy qW b`cy ienHW vwikAwq nUM Bojn nwl joV lYNdy hn[
ieh soc aunHW dI swrI izMdgI leI bxI rih skdI hY[
ies qrHW, A`gy c`l ky jdoN auh audws jW bycYn jW BwvyN ^uS
mihsUs krn, auh kuJ Kwxw cwhuxgy[ b`icAW nUM h`lwSyrI
dyx dy hor Aijhy FMg cuxo ijnHW iv`c Bojn Swml nw hovy[
ivauNqW vwly prcy dw ilMk qusIN ‘swDn Aqy vsIly’ vwly
ih`sy iv`c l`B skdy ho (‘National Heart Foundation of
Australia’ ADIn ‘Healthy Eating’ dyKo)[
4
kYnf
y w’z &Uf gweIf
dI vrqoN krn dw sOKw
qrIkw
kYnyfw’z &Uf gweIf iesqymwl krnI Awswn hY! kYnyfw’z &Uf gweIf ieh p`kw krn
leI ie`k vDIAw vsIlw hY ik quhwfy pirvwr nUM AwpxI srIrk Aqy mwnisk ishq
leI loVINdy swry pOSitk q`q (kwrbohwiefRyt, pRotIn Aqy &Yt), ivtwimn Aqy Kixj
imlx[
kYnyfw’z &Uf gweIf v`loN
quhwfy pirvwr leI kI
is&wrS kIqw jWdw hY, ieh
jwxn leI hyT ilKy kwrj
kro:
irz kIqIAW geIAW PUf gw
b`cy
4-8
ikSor (tIn)
5
Anwj
dIAW vsqW
3
4
6
14-18
9-13
kVIAW Aqy muMfy
6
AOrqW
mrd
7
8
1.
A
Awpxy
aumr
v
vrg Aqy ilMg
ADIn dyKo[
A
6
hr roz leI isPwirz kIqI
kIqIAW geIAW PUf gweIf srivMgW dI igxqI
b`cy
swlW
l iv`c a
aumr
2-3
d`uD
Aqy bdl
2
2 3-4 3-4
4-8
ikSor (tIn)
bwlg
14-18
9-13
kVIAW
kuVIAW Aqy muMfy
ilg
ilM
g
AOrqW
19-50
mrd
AOrqW
mrd
51 +
AOrqW
mrd
sbzIAW
Aqy Pl.
4
5
6
7
8 7-8 8-10 7
7
Anwj
Anwj
An
dIAW
I vsqW
q
3
4
6
6
7 6-7 8
6
7
d`uD
Aqy bdl
2
2 3-4 3-4 3-4 2
2
3
3
mIt
Aqy bdl
1
1 1-2 2
3
2
3
3
2
auprlw cwrt dsdw hY ik Kwxy dIAW cwr zRyxIAW iv`coN quhwnUM hr roz
2.
ikMnIAW PUf gweIf srivMgW lYx dI loV hY[
kYnyfwz PUf gweIf iv`c isPwirS kIqy Kwxy dI mwqrw Aqy iksmW
Kwx nwl Aqy d`sy suJwvW dI pwlxw krn nwl A`gy id`qIAW g`lW iv`c
mdd hovygI:
• ivtwimnW, imnrl Aqy hor pOSitk q`qW dI quhfI loV pUrI krn iv`c[
• quhwnUM mutwpw, twiep 2 fwiebItIz, idl dI bImwrI, keI iksm dIAW
kYNsrW Aqy EstIEpRiO ss (h`fIAW dI bImwrI) hox dw Kqrw Gtwaux iv`c[
• quhwfI sm`ucI ishq Aqy jIvn SkqI iv`c Xogdwn pwaux iv`c[
ieh dyKo ik quhwfy aumr vrg
Aqy ilMg leI hr &Uf gru`p
iv`coN ikMnIAW srivMgz dI
is&wrS kIqI jWdI hY[
kYnyfw’z &Uf gweIf dI AwpxI kwpI hwsl kro:
AwnlweIn: www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
pRkwSq kwpI: 1-866-225-0709 ’qy &on krky mu&q kwpI mMgvwE
mwifaUl 1 : ishq-BrpUr Bojn Kwxw | 5
3.
bYRf`
ieh pqw kro ik ie`k
srivMg sweIz ikMnw
huMdw hY (audwhrx, bRY~f
dw ie`k slweIs =
Anwj dI ie`k srivMg)
bygl
1 slweIs (35 gRwm)
½ bygl (45 gRwm
d`uD sW pwaUfr vwlw d`uD
(imSrq)
not: srivMg sweIz dw mqlb
hmySw ie`k prosy dI imkdwr
ijnW nhIN huMdw[ audwhrx vjoN,
ie`k sYNfiv`c iv`c bRY~f dy do
slweIs huMdy hn, jo ik Anwj
dIAW 2 srivMgz dy brwbr hY[
f`b
(ie
4.
hrr roz Kwx vwlIAW Anwj dIAW vsqW iv`coN
,
,
jON, BUry cOl, jvI, iknoAw Aqy jMglI cOlW
swbq Anwj dIAW bRY`fW, EtmIl jW swbq
Anwj dIAW auh vsqW cuxo ijhnW iv`c PY
,
,
bhuqI vwrI ie`Qy d`sy
gey BojnW dI cox
kro[ qusIN ikhVw
Bojn KWdy ho, ieh
aunW hI mh`qvpUrx
hY ik qusIN ikMnw
Bojn KWdy ho[
` y ilKy pOSitk
shI coxW krn leI lyblW
l au q
Anwj dIAW vsqW dy AslI
A
svwd dw AwnM
hr roz 1% jW 2% sik`m du`D pIau[
,
,
pUrI mwqrw iv`c ivtwimn fI lYx leI hr
jy qusIN d`D nhIN pINdy q
qW soieAw dy pIx v
G`t PYt vwly du`D dy bdlW
bdl dI cox kro[
,
` y
shI coxW krn leI Xogrt jW pnIrW au q
PUf gweIf dI hr iek srivMg dI ig
igxqI kro...
iek PUf gweIf srivMg ikMnI hY?
qusIN ij`Qy vI hovo - Gr iv`c, skUl iv`c, kMm a
auq` y jW b
bwhr Kwxw KWdy vkq!
hyT ilKIAW audwhrnW dyKo[
hr roz G`to G`t iek gUVHI hrI Aqy sMgqrI sbzI Kwau[
,
,
brOklI, romyn lYts Aqy pwlk vrgIAW gUVHIAW sbjIAW Kwau[
gwjrW, SkrkMdI Aqy isAwlU k`dU (skuAYS) vrgIAW sMgqrI sbzIAW
sbzI Kwau[
auuh sbzIAW Aqy Pl. Kwauu ijhnW nUUM iqAwr krn leI PYt, KMf jW lUx dI bhuq QoVHI
vrqoN kIqI hovy jW iblkul hI nw kIqI hovy[
p`iqAWW vwlIAW sbzIAW
qwzIAW,
q
qwz
zIAW, jMmIIAW j
jW f
f`bwwbM
bMd sbzI
sbzIAW
IAW
qwzy, jMmwey jW f`bwbMd Pl
.
pkweIA
pkweIAW:
AW: 125 AYm` Al` (½ k`p)
IAW:: 250 AYm` AYYl` (1 k`p)
k`cIAW
125 AYm` AYYl` (½ k`p)
1 Pl. j
jW 125 AYYm` Al`
(½ k`p)
, kVwhI iv`c qlIAW
I sbzIAW
I dI QW BwP nwl pkweIAW jW sitr PrweI
Prwe kIqIAW sbzIAW Kwau[
100% jUUs
jUs nwloN izAwdw vwr sbzIAW Aqy Pl. Kwau[
125 AYm` AYYl` (½
(½ k`p)
hr roz Kwx vwlIAW Anwj dIAW vsqW iv`coN G`to G`t A`DIAW swbq A
Anwj dIAW vsqW Kwau[
,
,
jON, BUry cOl, jvI, iknoAw Aqy jMglI cOlW vrgy keI qrHW dy swbq Anwj Kwau[
swbq Anwj dIAW bRY`fW, EtmIl jW swbq Anwj dw pwsqw Kwau[
Anwj dIAW auh vsqW cuxo ijhnW iv`c PYt, KMf jW lUx G`t hovy[
bYYRf`
1 slweIs (35 gRwm)
bygl
PlYt bY`RfW
½ bygl (45 gRwm)
½ pItw jW ½ tOrtIAw
rtIAw
(35 gRwm)
sIrIAl
pkwey hoey cOl,
bulgur jW kInoAw
TMPw: 30 gRwm
grm: 175 AYm` AYYl`
125 A
AYm` AYYl` ((½
½ k`p)
pkwieAw hoieAw
pwsqw jW kUUskUs
,
,
` y ilKy pOSitk q`qW dy q`QW dw mukwb
shI coxW krn leI lyblW au
aq
wblw kro[
Anwj dIAW vsqW dy AslI svwd dw AwnMd mwxo[ sws jW sprYf QoVHI mwqrw iv`c vrqo[
` (½
125 AYYm` AYYl
(½ k`p)
h
hr roz 1% jW 2% sik`m du`D pIau[
,
,
pUrI mwqrw iv`c ivtwimn fI lYx leI hr roz 500 AYYm` AYYl` (2 k`p) d`uD pIau[
jy qusIN d`D nhIN pINdy qW soieAw dy pIx vwly auh pdwrQ pIau ijhnW
ijh iv`c pOSitk q`q imlwey hox[
G`t PYt vwly du`D dy bdlW dI cox kro[
d`uD sW pwaUfr vwlw d`uD
(imSrq)
250 AYYm` AYYl` (1 k`p)
f`bwbMd d`uD
(ievYporyitf)
125 AYYm` AYYl` (½ k`p)
pOSitk q`qW vwly
soieAw dy pdwrQ
250 AYYm` AYYl` (1 k`p)
Xogrt (dhIN)
175 gRwm
(¾ k`p)
,
kYPIr
pnIr
175 gRRwm
(¾ k`p)
50 gwm
gRRwm (1 ½ AO
ANs)
` y ilKy pOSitk q`qWdyy q`QW dw mukwblw kro[
shI coxW krn leI Xogrt jW pnIrW au
aq
PlIAW (bInz), dwlW (lYNitl) Aqy toPU, vrgy mIt dy bdlW nUM izAwdw vwr Kwau[
hr hPqy G`to G`t m`CI dIAW do PUf gweIf srivMgW Kwau[*
,
cYr, hYirMg, mYkirl, sYlmn, swrfIn Aqy trwaut vrgI m`CI dI cox kro[
lIn mIt jW aus dy auh bdl cuxo ijhnW nUM iqAwr krn leI PYt jW lUx QoVw pwieAw igAw hovy jW
iblkul nw pwieAw igAw hovy[
pkweI hoeI m`CI, S`YliPS,
poltrI, lIn mIt
.
75 gRwm (2 ½ AOs)/125 AYm` AYl` (½ k`p)
pkweIAW hoeIAW PlIAW
toPU
AWfy
175 AYm` AYl`
(3/4 k`p)
150 gRwm jW
175 AYm` AYl` (¾ k`p)
2 AWfyy
pIn`t jW n`t btr
(mUMgPlI dw m`Kx)
30 AYm AYl (2 cmcy)
iClkw lwhIAW hoeIAW
igrIAW Aqy bIj
60 AYm` AYl` (¼ k`p)
,
,
,
mIt nwl idKweI idMdI PYt lwh dyvo[ poltrI qoN sikn lwh idau[
pkwaux leI rost krn, byk krn jW pwxI iv`c pkwaux dy FMg vrqo ijhnW iv`c pkwaux leI bhuq
G`t PYt pwaux dI loV pYNdI hY jW iblkul loV nhIN pYNdI[
jy qusIN lMc vwly mIt, swsz jW pYk kIqy mIt KWdy ho qW auh mIt cuxo ijhnW iv`c lUx (sofIAm) Aqy PYt G`t hovy
qyl Aqy iQMidAweIAW (PYtW)
,
,
,
,
` AYl
`
ies iv`c hr roz AnsYcUryitf PYtW dI QoVHI ijhI mwqrw - 30 qoN 45 AYm
(2 qoN 3 cmcy) - Swml hY[ ies iv`c Kwxw bxwaux leI qyl, slwd frYisMgW,
mwrjrIn Aqy imEnIz Swml hn[
knolw, Eilv Aqy soieAwbIn vrgIAW sbzIAW dy qyl vrqo[
G`t sYcUryitf PYt Aqy trWs PYt vwlI nrm mwrjrIn vrqo[
m`Kx, sKq mwrjrIn, lwrf Aqy SwrtinMg nUM sImq kro[
Kwxy dIAW cwr
SRyxIAW iv`coN BWq
BWq dy KwixAW dw
AwnMd mwxo[
AwpxI qRyh pwxI
nwl buJwau!
nym nwl pwxI pIau[ AwpxI qRyh
buJwaux dw ieh kYlrIAW mukq FMg hY[
grm mOsm iv`c jW jdoN qusIN bhuq
srgrm hovo qW izAwdw pwxI pIau[
* mẁCI dIAW keI iksmW kwrn mrkrI (pwry) KwDy jwx dI mwqrw Gtwax bwry hYlQ kYnf
y w slwh pRdwn krdI hY[ qwzI jwxkwrI leI
www.healthcanada.gc.ca
dyK[
o
Bojn sMbMDI ivauNqW bxwaux iv`c kI quhwnUM muSkl huMdI hY? ies “tUlik`t” dy ‘swDn Aqy
vsIilAW’ vwly ih`sy iv`c Meal Planning nwl sMbMDq kwrjW vwlw prcw dyKo[
not:
kuJ smyN pihlW b`icAW, AlHV aumr vwilAW Aqy bwlgW leI ivtwimn D (fI) lYx dI is&wrS
kIqI imkdwr iv`c vwDw kIqw igAw hY[ imkdwr dw p`Dr ieMnw vDw id`qw igAw hY ik ies nUM isr&
Awm ^urwk qoN kdy-kdy hI pRwpq kIqw jw skdw hY[ ies bwry Awpxy fwietISIAn jW Health Link
BC (hYlQ ilMk bI.sI.) dy fwietISIAn nwl swlh kro (bI.sI. iv`c 811 ’qy &on kro)[
6
BuK
` Aqy Kwx-pIx dIAW
AwdqW au~pr dvweIAW
dw Asr
kuJ dvweIAW quhwfy b`cy dIAW Kwx-pIx sMbMDI AwdqW nUM pRBwivq
kr skdIAW hn[ ies dw mqlb hY ik quhwfy b`cy nUM G`t jW izAwdw
Bu`K l`g skdI hY[ ^ws qOr ’qy kuJ dvweIAW kwrx Bwr vDx dI
icMqw rihMdI hY[ imjwz nUM sMquilq krn vwlIAW dvweIAW (ijvyN ik
Lithium - ilQIAm) Aqy second generation antipsychotics
(SGAs) (sYikMf jnrySn AYNtIswiekOitks – AY~s.jI.ey.) (ijvyN
ik Olanzapine - ElYNzwpwien, Risperidone - irspYrIfon,
Quetiapine - ikaUtIAwpweIn) ienHW dvweIAW iv`c Swml hn[
not: SGAs nUM keI vwrI atypical antipsychotics (AAPs) (eyitpIkl AYNtIswiekOitks – ey.ey.pI.) dy nW
nwl vI jwixAw jWdw hY[
jy quhwnMU l`gdw hY ik quhwfy b`cy nUM loNVIdw
poSx nhIN iml irhw hY qW Awpxy &YmlI
fwktr jW fwietISIAn nwl g`l krnw
bhuq mh`qvpUrx hY[ nwl hI, jdoN quhwfw
b`cw dvweIAW lY irhw hY, aus smyN fwktr
dI ingrwnI ADIn rihxw byh`d zrUrI hY[
AwDwr pYmwieS vjoN iesqymwl krn leI
quhwfy fwktr nUM kuJ nwp lYxy cwhIdy hn,
ijvyN ik dvweI SurU krn qoN pihlW quhwfy b`cy
dw k`d Aqy Bwr[ quhwfy b`cy dI bwkwiedw
inrIKx kIqw jwxw cwhIdw hY[ fwktr v`loN
mYfIkl inrIKx qoN ielwvw pirvwr vjoN
quhwnMU vI b`cy dI ingrwnI krnI cwhIdI hY
Aqy icMqw dI vjHw bxn vwlIAW qbdIlIAW
v`l iDAwn dyxw cwhIdw hY[
dvweIAW kwrx Bu`K l`gx nwl sMbMDq
cuxOqIAW nwl nij`Tx leI kuJ pirvwrW
leI ijhVIAW slwhW &wiedymMd rhIAW hn,
qusIN aunHW nUM ies mwifaUl dy ‘pirvwrW v`loN
slwhW’ ih`sy iv`c dyK skdy ho[
dvweIAW sMbMDI hor jwxkwrI leI dyKo:
http://keltymentalhealth.ca/treatment/
medications
mwifaUl 1 : ishq-BrpUr Bojn Kwxw | 7
ishq-BrpUr Bojn Kwx
leI pirvwrW v`lNo slwh
ieh slwhW pUry bI.sI. iv`c ‘&oks gru`pW’ dI ie`k lVI rwhIN pirvwrW
leI, pirvwrW v`loN iqAwr kIqIAW geIAW hn[ iDAwn r`Ko ik
swrIAW slwhW swry pirvwrW leI FukvIAW nhIN hn – jy iksy ^ws
ivSy bwry quhwfy koeI svwl hn qW Awpxy &YmlI fwktr jW iksy hor
ishq sMBwl pySyvr nwl g`lbwq kro[
Awm kwrjnIqIAW
i ishq-BrpUr Bojn Kwx dI imswl bxo[ nvyN Bojn Azmwaux pRqI skwrwqmk rv`eIAw
drswE Aqy ishq-BrpUr BojnW dIAW coxW muh`eIAw kro[
i CotI aumr iv`c hI v`K-v`K qrHW dy Bojn dyxy SurU kro
i Awpxy b`cy dIAW ^UbIAW nUM AwDwr bxwE[ audwhrx vjoN, jy quhwfw b`cw isrjxwqmk hovy
qW aus nUM quhwfy v`loN iqAwr kIqy iksy pkvwn nUM sjwaux dI iejwzq idE[
b`icAW nUM Swml krnw Aqy Bojn iv`c aunHW dI idlcspI vDwauxI
i grOsrI ^rIdx iv`c Awpxy b`cy nUM nwl Swml kro
i Awpxy b`cy nUM ie`k h&qy dy mYnXU (Bojn-sUcI)
jW iksy ie`k fMg dy Bojn dI ivauNq bxwaux
idE (ies “tUlik`t” dy ‘swDn Aqy vsIilAW’
vwly ih`sy iv`c Meal Planning nwl sMbMDq
kwrjW vwlw prcw dyKo[)
i Awpxy b`cy nUM aus dy “lMc” jW Kwx vwsqy nwl
lY ky jwx leI kuJ cIzW cuxn idE[
ishq-BrpUr BojnW iv`c vwDw
i pOSitk “snYks” (hlky Bojn) hr smyN
auplbD r`Ko – ijvyN sbzIAW nUM pihlW hI k`t
ky &ir`j iv`c r`Ko[
i Awpxy b`cy nUM rozwnw ie`k “tRIt” (cIjI) Kwx
dI iejwzq idE (audwhrx vjoN AwlU vwly
ic`ps dw ie`k Cotw bYg)[
“so&t firMks”
dy bdl
i QoVyH jUs iv`c
“spwrkilMg vwtr”
imlwauxw
i “kl`b sofw” iv`c inMbU
dw rs imlwauxw
i br& dy sjwvtI tukiVAW
Aqy “stRwA” nwl
pIx vwlIAW cIzW
izAwdw AwkrSk l`g
skdIAW hn[
8
nvyN Bojn dyxy
i Awpxy b`cy nUM Bojn sMbMDI mYgzInW pVHn
idE
i hr h&qy ie`k nvIN cIz AzmwE
i Awpxy b`cy nUM koeI vI Bojn ie`k qoN v`D vwrI Azmwaux leI kho; jy
auh cIz b`icAW nUM psMd nw Awvy qW aunHW leI aus nUM Kwxw lwzmI nhIN hY[
Awpxy b`cy nUM d`so ik “svwd ieMdrIAW nUM Awdq pY jWdI hY” – ies nwl aunHW nUM iksy hor
smyN dubwrw auh cIz Azmwaux leI h`lwSyrI iml skdI hY
i v`K-v`K KwinAW vwlIAW plytW iesqymwl kro
i Awpxy b`cy nUM d`so ik jy auh plyt iv`c ipAw swrw Kwxw ^qm nw vI kry qW vI TIk hY
i iksy Aijhy dosq nUM s`do ijhVw n^ry nw krdw hovy; quhwfw b`cw jW nOjvwn ijhVy Bojn
Awm qOr ’qy nhIN KWdw, aus v`loN Aijhy Bojn Kwx dy izAwdw Awswr hoxgy[
bxqr Aqy Bojn
mwnisk ishq sm`isAwvW vwly kuJ b`icAW Aqy nOjvwnW nUM kuJ iksm dI bxqr, rMgW, gMD
jW qwpmwn vwly Bojn Kwx iv`c muSkl ho skdI hY[ hor pirvwrW leI shweI rhIAW kuJ
kwrjnIqIAW hyTW il`KIAW hn:
i quhwfw b`cw jo psMd Aqy kbUl krdw hY, aus nUM AwDwr bxw ky A`gy vDo[ Aijhy BojnW
Aqy pIx vwly pdwrQW dI sUcI bxwE ijnHW nUM mOjUdw smyN quhwfw b`cw psMd krdw hY[ ienHW
nUM svwd, bxqr, rMg jW gMD dy AwDwr ’qy sUcIb`D kro audwhrx vjoN, kI quhwfw b`cw
izAwdwqr kurkury jW Ksqw Bojn Kwxy psMd krdw hY? kI aus nUM qyz svwd vwly BOjn
psMd hn?
i Awpxy b`cy dI psMd muqwbk aus nUM nvyN ishq-BrpUr Bojn idE[ audwhrx vjoN, jy quhwfy
b`cy nUM kurkury Bojn psMd hn qW Aijhy hor ishq-BrpUr Bojn l`Bo ijhVy kurkury hox
(ijvyN ik, igrIAW vwlw slwd, kurkury nUflz jW k`cIAW sbzIAW)
not:
BojnW dI bxqr sMbMDI sMvydk cuxOqIAW vwly b`icAW jW Bojn qoN bhuq izAwdw bymu`K rihx vwly
b`icAW dI ishq-BrpUr ^urwk Kwx dI Xogqw au~pr jy koeI pRBwv pY irhw hovy qW AwkUpySnl QYryipst
(srIrk, jzbwqI, smwjk sm`isAwvW sMbMDq rogW dw icikqsk), bIhyvIArl QYryipst (ivhwr
icikqsk) jW spIc lYNgueyj QYryipst (bolx Aqy BwSw sMbMDI rog ivigAwnI)
GroN bwhr ishq-BrpUr Bojn Kwx nUM h`lwSyrI dyxI
i iksy AijhI QW jwx dI slwh idE ij`Qy b`cw jW nOjvwn Bojn iv`c AwpxI mrzI dIAW
cIzW pvw sky (ijvyN ik SubwayTM – s`bvyA)
i ies g`l dI icMqw nw kro ik quhwfw b`cw GroN bwhr kI KWdw hY[ QoVHI imkdwr iv`c sB
kuJ Kwxw auicq hY[
i bwhr lY ky jwx leI ishq-BrpUr snYks bMd kr ky idE[
mwifaUl 1 : ishq-BrpUr Bojn Kwxw | 9
dvweIAW kwrx Bu`K l`gx sMbMDI cuxOqIAW
bhuq G`t jW iblkul vI Bu`K nw l`gxI:
i ADHD (ey.fI.AY~c.fI.) leI vrqIAW jWdIAW kuJ dvweIAW kwrx Bu`K dI Gwt ho skdI
hY[ ieh p`kw kro ik quhwfw b`cw bwkwiedw Bojn KWdw rhy[ kuJ b`icAW leI QoVHy-QoVHy
GMitAW bwAd hlkw Bojn jW snYks vI mddgwr ho skdIAW hn[
i jy quhwfy b`cy nUM v`D Kwxw cwhIdw hY qW grOsrI ^rIdx smyN aus nUM Awpxy nwl lY ky jwE –
Aijhw krnw aunHW dI Bu`K vDwaux leI shweI ho skdw hY[
i koiSS kor ik quhwfw b`cw Bojn KWdy hoey jW Bojn Kwx dOrwn kuJ nw pIvy[ ies qrHW auh
qrl pdwrQW dI QW Bojn nwl Awpxw pyt Brngy[
not: keI vwrI Bojn dy bdl, ijvyN ik Ensure, Pediasure jW Instant Breakfast &wiedymMd ho skdy hn[
Bojn dy ieh bdl isr& quhwfy ishq sMBwl pySyvr dI syD muqwbk hI iesqymwl kIqy jwxy cwhIdy hn[ jy
quhwnMU l`gdw hY ik quhwfy b`cy nUM ienHW nwl &wiedw ho skdw hY qW Awpxy ishq sMBwl pySyvr nwl g`lbwq
kro[
Bu`K vDxI:
i jy quhwfw b`cw second generation antipsychotic
(SGA) lY irhw hY qW aus nUM izAwdw &weIbr (rySw) vwlw
Anwj idE[ ies nwl quhwfy b`cy nUM iF`f izAwdw BirAw
mihsUs hovygw[ audwhrx vjoN 2 gRwm &weIbr/srivMg vwly
CheeriosTM (cIrIEz) dI ie`k kOlI dy mukwbly 5 gRwm
&weIbr/srivMg vwly Mini WheatsTM (imnI vHIts) dI
ie`k kOlI nwl quhwfy b`cy dw iF`f izAwdw Brygw[
i iF`f Brn leI Awpxy b`cy nUM Kwxw Kwx qoN pihlW pwxI dw
ie`k iglws idE
i b`cy dw iDAwn Bojn qoN htwaux leI aus nwl Kyfo
i ie`k mwpy ny dyiKAw ik Awpxy b`cy nUM ieh kihxw mddgwr
is`D hoieAw ik “ies dvweI kwrx qYnUM Awp pqw nhIN
l`gxw ik qyrw pyt kdoN Br jwvygw, ies leI jdoN qk qUM
Awp Aijhw nhIN kr skdw, AsIN qyrw iF`f bx ky qYnUM
d`sWgy[”
ishq-BrpUr Bojn Kwx sMbMDI quhwfw koeI svwl hY?
rijstrf fwietISIAn nwl
g`l krn leI 8-1-1 (hYlQilMk bI.sI.) nUM &on kro
10
ishq-BrpUr Bojn
Kwx iv`c vwDy sMbD
M I
srgrmIAW
b`icAW Aqy nOjvwnW nUM ishq-BrpUr Bojn Kvwaux dw ie`k vDIAw
qrIkw hY aunHW nUM ies kwrvweI iv`c Swml krnw[ quhwfw b`cw pirvwr
dy Kwxy dy iksy vI ie`k jW swry pihlUAW iv`c Swml ho skdw hY, ijvyN
ik rYsypIz (pwk-ivDIAW) dI cox, ^rIddwrI, Bojn iv`c vrqI jwx
vwlI kuJ sm`grI ^ud augwauxI jW Bojn pkwaux iv`c mdd krnI[ hyTW
aunHW srgrmIAW bwry kuJ slwh id`qI geI hY ijhVIAW qusIN pirvwr dy
qOr ’qy kr skdy ho:
1. iksy pwk-ivDI muqwbk rL ky Kwxw pkwE
ieh iksy idn dupihr vyLy kIqw jw skdw hY jW ies leI do ku h&qy l`g skdy hn – msqI
kro!
1. pwk-ivDIAW vwlIAW ikqwbW Aqy mYgzInW iv`c qsvIrW dyK ky SurUAwq kro[
dyKo ik pwk-ivDI ivclIAW sm`grIAW dw kYnyfw’z &Uf gweIf iv`c kI sQwn
hY[
2. Awpxy b`cy nUM koeI AijhI pwk-ivDI cuxn leI kho ijs nUM qusIN rL ky bxw
skdy ho
3. rL ky rsoeI iv`coN loVINdI sm`grI iek`TI kro[ &ir`j Aqy k`pborfW iv`coN cIzW
l`Bdy hoey jwsUs hox dI Kyf Kyfo Aqy idlcspI vDwE[ ijhVIAW sm`grIAW
quhwfy kol nhIN hn Awpxy b`cy nUM aunHW leI “grOsrI ilst” bxwaux leI kho[
4. iek`Ty grOsrI stor jwE[ ^rIddwrI vwlI b`GI nUM D`kidAW, ilst au~pr ilKy
BojnW nUM l`BidAW, nvIAW cIzW cu`kidAW Aqy aunHW dy pYsy idMidAW Awpxy b`cy
nUM v`D qoN v`D AwzwdI idE[
5. b`cy nUM ijnW sOKw l`gy, aus nUM pwkivDI iv`c id`qy aunyN kMm krn idE[
6. pkvwn nUM Awpxy pirvwr nwl sWJw kro – jSn mnwE!
mwifaUl 1 : ishq-BrpUr Bojn Kwxw | 11
2. Awpxw Bojn ^ud augwE
b`cy Aqy nOjvwn Bojn sMbMDI
ikvyN mdd kr skdy hn
Gr iv`c sbzIAW jW PlW dw bZIcw bxw ky
SurUAwq kro[ ApwrtmYNtW iv`c vI gmilAW
i grOsrI ilst bxwauxI
iv`c sbzIAW lgweIAW jw skdIAW hn
i pwk-ivDIAW pVHnIAW
(ijvyN ik tmwtr jW jVI bUtIAW)[
i pqIilAW dy Awkwr dw AMdwzw
ikhVIAW cIzW bIjxIAW hn, ies iv`c
lgwauxw
i prosx leI brwbr ih`isAW
iv`c qksIm krnw
i suk
` IAW Aqy qrl sm`grIAW nUM
mwpxw
Awpxy b`cy dI mrzI vI c`lx idE[ nwl
hI aunHW nUM bwZbwnI dIAW kuJ izMmyvwrIAW
idE, ijvyN ik bUitAW nUM pwxI dyxw, gofI
krnI jW nvyN bIj bIjxy[ bZIcy dw i^Awl
r`Kx iv`c aunHW nUM quhwfI mdd kr lYx
idE[ AMq iv`c, Awpxy b`cy nUM ieh &Yslw
i mweIkRv
o v
y nUM pRg
o rwm krnw
lYx idE ik augwey hoey PlW Aqy sbzIAW
i rIswiekilMg leI boqlW nUM Doxw
nUM ikvyN iesqymwl krnw hY[ stor qoN
^rIdIAW sbzIAW dy mukwbly b`icAW v`loN
aunHW sbzIAW nUM Azmwaux dy izAwdw
Awswr huMdy hn ijhVIAW aunHW ny ^ud
augweIAW hox[ ieh Awpxy idn iv`c kuJ
kwrjSIlqw Swml krn Aqy bwhr jwx dw
3. ‘ies h&qy dw nvW Bojn’ dI
rIq SurU kro
‘ies h&qy dw nvW Bojn’ dI rIq SurU kro
qW ik Bojn sMbMDI quhwfIAW coxW bhurMgI ho
skx[ quhwfw pUrw pirvwr grOsrI stor jW
&wrmrz mwrikt iv`c jw ky ie`k nvW Pl
jW sbzI Azmw skdw hY[ Gr iv`c svwd
prKx dw mzw lE!
vI vDIAw qrIkw hY!
srIrk
srgrmI
mwifaUl 02:
srIrk srgrmI
mwifaUl 02:
mwifaUl 02:
srIrk srgrmI
ies mwifaUl iv`c hyT ilKy ih`sy hn:
› pRmu`K sunyhy
› srIrk srgrmI dIAW iksmW
› srIrk qOr ’qy srgrm hox iv`c bxn vwlIAW rukwvtW
› srIrk qOr ’qy srgrm hox leI pirvwrW v`loN slwh
› quhwfy pirvwr leI srIrk srgrmI sMbMDI ivcwr
b`icAW Aqy nOjvwnW leI srIrk qOr ’qy srgrm rihx dy keI
&wiedy hn[ srIrk srgrmI dy hyT ilKy lwB ho skdy hn:
jzbwqI/mwnisk
smwjk
srIrk
sÍY-mwx iv`c suDwr
b`icAW nUM iksy gru`p jW tIm dw
ih`sw bxn iv`c mdd imldI hY
lckqw, p`iTAW dI mzbUqI,
qwlmyl Aqy sMquln iv`c suDwr
huMdw hY
qwkq dw shI iesqymwl
b`icAW nUM nvyN lokW nwl imlx
iv`c mdd imldI hY
kwrjW nUM suc`jy FMg nwl krn dy
hunr (mOtr sik`lz) dw ivkws
Aqy suDwr
Awqm-ivSvws iv`c vwDw
pirvwrk smyN iv`c vwDw
kuJ ishq sm`isAwvW hox dy ^qry
iv`c Gwt (ijvyN ik fwiebItIz,
idl dy rog)
qxwA qoN rwhq
b`icAW nUM mdd imldI hY ik
auh dosqW nwl smW ibqw skx
Awm qrIky nwl vDx-&ulx Aqy
ivkisq hox nUM h`lwSyrI imldI hY
AwnMd Aqy mOj-smqI
iv`c vwDw
smwjk hunrW iv`c suDwr
ishqmMd Bwr nUM h`lwSyrI
2
pRmu`K sunyhy
1.
srIrk srgrmI dy
srIrk, smwjk, jzbwqI
Aqy mwnisk ishq lwB
ho skdy hn[
srIrk qOr ’qy izAwdw srgrm rihx nwl qwkq iv`c
vwDw, nINd iv`c suDwr ho skdw hY Aqy ishq ibhqr ho
skdI hY[
2.
Awpxy b`cy dy ivcwrW qoN
SurUAwq kro
3.
SurUAwq krn leI kwrj
l`Bo Aqy A`gy vDo
Awpxy b`cy qoN aus dIAW mnpsMd srgrmIAW Aqy
iksy Aijhy kwrj bwry pu`Co jo auh krnw cwhuMdw hY[
aunHW nUM slwh idE ik auh AijhIAW srgrmIAW
bwry ivcwr krn ijnHW nUM auh Awpxy Awp jW Awpxy
dosqW jW pirvwr nwl kr skdy hn[ Xwd r`Ko ik
keI srgrmIAW AijhIAW hn ijnHW ’qy iblkul vI
^rcw nhIN huMdw Aqy aunHW dw irvwieqI ksrq jW Kyf
gqIivDI hoxw zrUrI nhIN hY[ ‘swDn Aqy vsIly’ ih`sy
iv`c vsIilAW dw ie`k prcw hY ijs iv`c quhwfy pirvwr
vwsqy Azmwaux leI keI srgrmIAW hn[
qbdIlI ilAwaux dw &Yslw krn smyN Awpxy b`cy Aqy
pirvwr vwsqy SurUAwq krn leI kwrj l`Bo[ Xwd
r`Ko ik qbdIlI hOlI-hOlI kIqI jwxI cwhIdI hY Aqy
tIcy S.M.A.R.T. hoxy cwhIdy hn[ S.M.A.R.T.
tIcy inrDwrq krn sMbMDI izAwdw jwxkwrI leI ies
“tUlik`t” dw ‘jwx-pCwx’ vwlw ih`sw dyKo[
4.
tIcy hwsl krn leI
rukwvtW qoN A`gy vDo
5.
AwdrS bxo Aqy Kyfo
ies bwry g`lbwq kro ik b`cy v`loN srIrk srgrmI iv`c
ih`sw ley jwx iv`c ikhVI cIz AVcn bx rhI hY Aqy
au~QoN A`gy vDo[ koeI nvIN Kyf Azmwaux qoN ikhVI cIz
aunHW nUM rok rhI hY? auh swiekl clw ky skUl ikauN
nhIN jw skdy? A`gy ies mwifaUl iv`c keI rukwvtW
bwry crcw kIqw igAw hY[ Xwd r`Ko ik srIrk srgrmI
mOj-smqI hoxI cwhIdI hY, koeI szw jW bMdS nhIN[
qusIN Awpxy b`icAW nUM ijhVy kwrj kridAW vyKxy cwhuMdy
ho auh Awp vI kro[ Awpxy b`cy nwl bwhr jwE Aqy
Kyfo, quro-i&ro, B`jo, n`co Awid[
mwifaUl 2 : srIrk srgrmI | 3
srIrk srgrmI
dIAW iksmW
srIr nUM qMdrusq r`Kx leI iqMn pRmu`K iksm dIAW srgrmIAW hn:
swh cVHwaun vwlIAW/
shwrn SkqI vDwaux
vwlIAW/ idl dI DVkx
vDwaux vwlIAW:
koeI vI AijhI srgrmI ijs nwl idl, PyPVy Aqy
p`iTAW dy v`fy smUh AwksIjn dI vrqoN krdy hn[
AijhI srgrmI nUM bwr-bwr kr ky qusIN Awpxy idl nUM
qkVw bxwauNdy ho, quhwfI ishq nUM lwB huMdw hY Aqy qusIN
izAwdw smyN KyfW Kyf skdy ho Aqy srgrmIAW kr skdy
ho[ audwhrxW iv`c Swml hn B`jxw, skyitMg krnI,
qYrnw Aqy swiekl clwauxI[
lckqw:
AijhIAW srgrmIAW jo p`iTAW ’qy aunHW dI sMpUrx
iv`Q qk iKcwA pwaux Aqy joVW nUM Ku`lH ky hrkq krn
dyx[ audwhrxW iv`c Swml hn iKcwA pwauxw Aqy Xogw
krnw[
zor:
AijhIAW srgrmIAW ijnHW kwrx Awm nwloN izAwdw
imhnq krnI pYNdI hY ijs nwl h`fIAW Aqy p`iTAW nUM
qkVw bxwaux iv`c mdd imldI hY[ audwhrxW iv`c
Swml hn “vyt tRyinMg” (Bwr nwl ksrq krnI), “mMkI
bwr” au~pr ltk ky A`gy vDxw jW Awpxy srIr dy Bwr
dI vrqoN krnw ijvyN ik fMf mwrny[
bhuqIAW srgrmIAW iv`c srgrmI Aqy sMquln Aqy PurqI, iqMnW dw sumyl huMdw hY[ ijhVIAW
srgrmIAW iv`c gqIivDIAW dIAW ienHW iqMno qrHW dIAW iksmW Swml hn aunHW dIAW
audwhrxW hn: phwVI cVHnw, bYkpYk cu`kxy, vYkXUm clwauxw, Kyfx leI bxy FWicAW au~pr
Kyfxw Aqy sports iv`c ih`sw lYxw[
4
srIrk qOr ’qy srgrm hox
iv`c bxn vwlIAW rukwvtW
b`cy jW nOjvwn dI mwnisk ishq cuxOqIAW kwrx aus dI srIrk srgrmI keI qrHW pRBwivq
ho skdI hY[ bI.sI. ivcly pirvwrW nUM Awpxy b`icAW nwl ijhVIAW kuJ rukwvtW dw swhmxw
krnw ipAw hY, hyTW aunHW bwry iliKAw igAw hY[ ies mwifaUl dy ‘pirvwrW leI slwh’ vwly
ih`sy iv`c quhwnMU kuJ sMBv h`l imlxgy ijnHW bwry bI.sI. iv`c rihMdy pirvwrW v`loN slwh id`qI
geI hY[
› hor b`icAW nwl myl-jol iv`c muSklW
› dUjy b`icAW v`loN Awpxy nwl Swml kIqy jwx qoN mnHW krnw jW sqwey jwxw
› bwhr jwx leI idlcspI dI Gwt / bwhr jwx dI bjwey vIifE gymW Kyfx jW tI.vI. dyKx
nUM qrjIh dyxI
› qwkq dI Gwt
› p`iTAW iv`c drd
› sMquln Aqy qwlmyl sMbMDI muSklW
› Bwr iv`c vwDw (ksrq krnw hoor muSkl bxw skdw hY)
mwifaUl 2 : srIrk srgrmI | 5
srIrk qOr ’qy srgrm hox
leI pirvwrW v`lNo slwh
ieh slwhW pUry bI.sI. iv`c ‘&oks gru`pW’ dI ie`k lVI rwhIN pirvwrW leI, pirvwrW v`loN
iqAwr kIqIAW geIAW hn[ iDAwn r`Ko ik swrIAW slwhW swry pirvwrW leI FukvIAW nhIN
hn – jy iksy ^ws ivSy bwry quhwfy koeI svwl hn qW Awpxy &YmlI fwktr jW iksy hor ishq
sMBwl pySyvr nwl g`lbwq kro[
Awpxy b`icAW dIAW
idlcspIAW Aqy ^UbIAW
qoN SurUAwq kro
horW nwl imlx-vrqn Aqy inXmW dI
pwlxw krn iv`c muSkl dw swhmxw
krn vwly b`cy nUM shwrw dyxw
› a
uh Kyf/srgrmI l`Bo ijhVI
› jy quhwfw b`cw iksy sports tIm iv`c Swml hY qW
quhwfy b`cy dI S^sIAq nwl
myl KWdI hovy[
› Awpxy b`cy nUM kho ik auh
quhwnMU isKwvy ik koeI Kyf/gym
ikvyN KyfI jWdI hY[
› quhwfw pirvwr ijhVIAW
srgrmIAW Azmw skdw hY
aunHW dI sUcI leI ‘swDn
Aqy vsIly’ vwly ih`sy iv`c
vsIilAW vwlw Bwg dyKo[
b`cw ijhVIAW cuxOqIAW dw AnuBv kr irhw hovy,
aunHW bwry koc nwl g`lbwq kro Aqy b`cy dI mdd
krn leI spSt suJwA idE (audwrhx vjoN, quhwfy
b`cy nUM iks dy nwl bYTxw cwhIdw hY)[
› skwaUitMg, gweIifMg Aqy kYfyts Aijhy gru`p hn
ijhVy sB nUM Swml krdy hn Aqy ienHW iv`c srIrk
srgrmIAW dy mOky vI huMdy hn[
› pqw kro ik kI quhwfy BweIcwry iv`c AlHV aumr
vwilAW leI i&tnY~s sYNtrW “ErIAYntySn
pRogrwm” (siQqI-igAwn dyx vwly pRogrwm) pyS
kIqy jWdy hn[
›AijhIAW srgrmIAW l`Bo ij`Qy quhwfy b`cy nUM iksy
nwl mukwblw nhIN krnw pvygw[ audwhrx vjoN:
• i vAqkIgq srgrmIAW ijvyN ik svIimMg,
qurnw, B`jxw jW swiekl clwauxw[
• iek`ly prsnl tRyinMg lYxI jW ksrq krnI;
tRynr nwl sOKy p`Dr qoN SurUAwq krn bwry g`lbwq
kro[
• Ku`lHI hvw iv`c AwzwdI nwl Kyfx dw smW[
quhwfw b`cw kI Kyfygw, ieh &Yslw ies cIz ’qy
C`f idE ik ikhVw swzo-swmwn auplbD hY[
• grOsrI stor nUM jwx ijhy rozwnw krjW nUM
kwrjSIl rihx dy qrIky vjoN vrqo[
6
kMipaUtr jW tI.vI. nUM qrjIh dyx
vwly b`icAW nUM kwrjSIl hox leI
h`lwSyrI dyxI
›skRIn A`gy bYTx dw smW hOlI-hOlI GtwE
Aqy smyN dIAW h`dW inrDwrq kro[
›kMipaUtr dI vrqoN krdy smyN jW tI.vI.
dyKdy hoey Awpxy b`cy nUM kursI dI QW
“AYkrsweIz bOl” au~pr ibTwE[ bOl
au~pr bYTx nwl srIr dy kyNdrI Bwg dy
p`Ty mzbUq huMdy hn Aqy ies nwl cMgw
Awsx bixAw rihMdw hY[
›hrkq krn leI smyN-smyN ’qy au~Tx leI
skRIn dy A`gy bYTx dw
smW GtwE, srgrmI dw
smW vDwE
srgrmIAW dw smW vDwaux
leI Awpxy b`cy nUM kho ik
auh rozwnw jIvn dy kwrjW
iv`c gqIivDIAW nUM Swml
kry, ijvyN ik pYdl c`l ky
jW swiekl clw ky skUl
jwxw jW Gr dy kMm iv`c h`Q
vtwauxw; srgrmI dw hr pl
mh`qvpUrx hY[
h`lwSyrI idE[ b`cy hr A`Dy ku GMty bwAd
au~T ky Awpxy srIr nUM “stRY~c” kr skdy
hn, ie`k QW KVH ky dOV lgw skdy hn,
Gr iv`c qur-i&r skdy hn jW AwpxI
psMd dI koeI hor srgrmI kr skdy hn[
› Wii Fit jW hor imldIAW juldIAW gymW
cMgI SurUAwq ho skdIAW hn[
qwkq dI Gwt
› sOKy p`Dr qoN SurUAwq kro – ‘bhuq izAwdw zor lgwaux jW iblkul vI zor nw lgwaux’ dI
QW QoVHI-QoVHI zor-AzmwieS krn dI koiSS kro[
›ieh smJwE ik qwkq hwsl krn leI qwkq iesqymwl krn dI zrUrq huMdI hY[
p`iTAW iv`c pIV jW drd
› jy p`iTAW iv`c pIV hox dw kwrx srIrk hovy qW quhwnMU iksy ishq sMBwl pySyvr nUM imlxw
pY skdw hY[ jy Aijhw nhIN hY qW Awpxy b`cy nUM dubwrw ivSvws dvwE ik srIrk srgrmI
iv`c ih`sw lYxw aunHW leI sur`iKAq hY[
Bwr iv`c vwDy kwrx srIrk srgrmI izAwdw AOKI ho jWdI hY
› AijhIAW srgrmIAW nwl SurUAwq krn dI koiSS kro ijnHW nwl p`iTAW Aqy joVW au~pr
Bwr nhIN pYNdw (ijvyN ik ie`ko QW jW sVk ’qy swiekl clwauxw, pwxI iv`c kIqIAW jwx
vwlIAW ksrqW, zor vDwaux leI “rizstYNs tRyinMg”)[
mwifaUl 2 : srIrk srgrmI | 7
quhwfy pirvwr leI srIrk
srgrmI sMbD
M I suJwA
1. “rukwvtW vwlw rwh” iqAwr kro
ksrq krn Aqy Awpxy b`cy iv`c sprS dI soJI, qwlmyl,
kwrjW nUM suc`jy FMg nwl krn dy smu`cy hunr (mOtr sik`lz)
Aqy sMuqln dy ivkws leI “rukwvtW vwlw rwh” ie`k vDIAw
qrIkw hY[
“rukwvtW vwlw rwh” bwhr Aqy ^rwb mOsm iv`c AMdr
bxwieAw jw skdw hY[ “rukwvtW vwlw rwh” ikvyN iqAwr
krnw hY, ies bwry izAwdw jwxkwrI ‘swDn Aqy vsIly’
vwly ih`sy iv`c (Activities Your Family Can Try vwly prcy
au~pr) iml skdI hY[
2. kudrq dy nzwry lYx leI pYdl sYr krn inklo
AWF-guAWF vwly ielwky jW nyVly pwrkW iv`c bwkwiedw sYr krn leI jwE[ qurdy hoey
v`K-v`K KyfW Kyfx Aqy srgrmIAW krn dI koiSS kro[ audwrhx vjoN:
› “I spy” (Awly-duAwLy dIAW cIzW ’qy ADwrq buJwrqW vwlI Kyf) Kyfo[ ies nwl
b`icAW nUM Awpxy Awly-duAwLy v`l dyKx Aqy mwhOl v`l iDAwn dyx dI h`lwSyrI
imldI hY[
› cIzW v`l ieSwrw kro[ jy quhwnUM kuJ idlcsp idKy qW aus nUM Awpxy b`cy dy iDAwn
iv`c ilAwE[
›qsvIrW iK`co Aqy Awpxy b`cy nUM vI qsvIrW iK`cx idE[ qsvIrW iK`cxw iksy vI
cIz nUM Xwd r`Kx dw idlcsp qrIkw hY[
›qurdy-qurdy b`icAW nUM khwxI suxwE[ ho skdw hY ik qurdy smyN b`cy dw iDAwn iK`cx
vwlIAW bhuqIAW cIzW nw hox Aqy quhwfw b`cw izAwdw ZOr nwl suxy[
›quhwnMU ijhVy ru`K, bUty jW jwnvr idsdy hn,
Awpxy b`cy qoN aunHW bwry svwl pu`Co[
ies jwxkwrI nUM ienHW dI iejwzq nwl FwilAw
igAw hY: nycr vOk AweIfIAwz, sI.eI. ih`ignz
(2008). &YmlI nycr vOk: 15 romWck Aqy idlcsp
suJwA
8
3. AwpxI kimaUintI ivcly vsIilAW bwry pqw kro
pqw kro ik quhwfy BweIcwry iv`c ikhVIAW srgrmIAW pyS kIqIAW jWdIAW hn[ ienHW
srgrmIAW iv`c kimaUintI rIkRIeySn sYNtr, svIimMg pUl, pwrk jW quhwfy ifsitRkt v`loN
pyS kIqIAW jWdIAW “nycr vwks” (kudrqI pgfMfIAW au~pr sYr krnI) Swml ho skdIAW
hn[ quhwfw b`cw fWs, AYroib`ks jW mwrSl Awrts ijhy iksy pRogrwm jW klws dw mzw vI
lY skdw hY[
not:
Awpxy b`icAW nUM kimaUintI rIkRIeySn sYNtrW dI vrqoN krvwaux iv`c kuJ mwipAW nUM cuxOqIAW dw
swhmxw krnw pY skdw hY jW ho skdw hY ik sYNtrW iv`c bIqy smyN iv`c rhIAW sm`isAwvW kwrx aunHW dy
b`cy au~QoN dIAW suivDwvW dI vrqoN nw kr skx – jy Aijhw mwmlw hovy qW ies “tUlik`t” iv`c d`sIAW
koeI hor srgrmIAW AzmwE[
quhwfw pirvwr ijnHW nUM Azmw skdw hY,
AijhIAW keI hor srgrmIAW dI sUcI leI
‘swDn Aqy vsIly’ vwly ih`sy ivcly vsIly dyKo[
qxwA nwl
nij`Txw
mwifaUl 03:
qxwA nwl nij`Txw
mwifaUl 03:
mwifaUl 03:
qxwA nwl nij`Txw
ies mwifaUl iv`c hyT ilKy ih`sy hn:
›
pRmu`K sunyhy
› qxwA
dI pCwx krn iv`c b`cy dI mdd krnI
› qxwA
nwl nij`Tx leI pirvwrW v`loN slwh
› qxwA
nwl nij`Tx leI srgrmIAW
hr b`cw Aqy nOjvwn AwpxI izMdgI iv`c qxwApUrx GtnwvW dw
AnuBv krdw hY[ hwlWik ieh zrUrI nhIN hY ik rh qrHW dw qxwA
burw hI hovy, pr Awpxy b`cy dy ivcwrW, Aihsws jW vqIry ’qy qxwA
dy mwVy pRBwvW dI pCwx kr skxw Aqy aus nwl nij`Tx leI kwrj
krny mh`qvpUrx hY[ qxwA nwl kwrgr FMg nwl nij`Txw pUry
pirvwr dI srIrk Aqy mwnisk ishq nUM ibhqr kr skdw hY[
2
pRmu`K sunyhy
1.
ieh pCwx kro ik quhwnMU
ikhVIAW cIzW qxwA
idMdIAW hn Aqy aunWH v`l
quhwfw kI pRqIkrm hud
M w hY
c qxwA
myry idn iv`
cIz qoN qxwA
mYnMU ikhVI
ho irhw hY
kdoN
kI mihsUs
mYnUM ies nwl
huMdw hY
skdw hW
mYN kI kr
kr
myrI mdd
bwlg ikvyN
skdy hn
skUl qoN pihlW
Swm nUM
nij`Txw
qxwA nwl
skUl qoN bwAd
15
vsIly |
swDn Aqy
skUl iv`c
vIkAYNf ’qy
| 15
2.
quhwfy b`cy leI ieh jwxnw mh`qvpUrx hY ik aunWH nUM iks
cIz kwrx qxwA hud
M w hY Aqy qxwA v`l aunWH dw ikho
ijhw pRqIkrm hud
M w hY? ie`k vwrI jdoN quhwnMU ieh pqw
l`g jwvy, i&r quhwfw pirvwr qxwApUrx siQqIAW nwl
nij`Tx dy qrIikAW dI Bwl kr skdw hY[ ‘swDn Aqy
vsIly’ ih`sy iv`c qxwA dI vjHw bxn vwlIAW cIzW dI
pCwx krn sMbD
M I srgrmIAW dw prcw (Stress In My
Day) dyK[
o
v`K-v`K pirvwrW leI
qxwA nwl nij`Tx dIAW
v`K-v`K kwrjnIqIAW
&wiedymMd hoxgIAW
quhwfw pirvwr v`K-v`K qrHW dIAW keI kwrjnIqIAW
Awzmw skdw hY[ ies iv`c mn nUM SWq leI fUG
M y swh lYxw
jW Xogw krnw, sMigAwnk kwrjnIqIAW ijvyN ik Awpxy
socx dy qrIky iv`c qbdIlI Aqy ivhwrk kwrjnIqIAW
ijvyN ik svwlW (sm`isAwvW) nUM slJwauxw jW smyN dw
shI iesqymwl krnw[ ‘swDn Aqy vsIly’ vwly ih`sy iv`c
v`K-v`K vsIly AwzmwE Aqy dyKo ik quhwfy pirvwr leI
ikhVIAW kwrjnIqIAW shI hn[
3.
quhwfy socx dw FMg quhwfy
au~pr pYx vwly qxwA dy
pRBwv nUM bdldw hY
AwpxIAW cuxq
O IAW bwry socx dw quhwfw FMg ies g`l iv`c
v`fw &rk pw skdw hY ik qusIN ikMnw qxwA mihsUs krdy
ho[ jdoN quhwnMU qxwA dw Aihsws hov,y audNo siQqI bwry
socx dw Awpxw FMg ‘bdlo’ qW ik qusIN aus bwry vDyry
sMqiu lq FMg nwl soc skoN[
4.
qxwA pUry pirvwr nUM
pRBwivq krdw hY
iksy vI hor rog vWg, mwnisk ishq sm`isAw nwl pIVq
b`cy jW nOjvwn dI dyKBwl krnw mwipAW/dyKBwl krn
vwilAW Aqy pirvwr dy hornw mYNbrW leI ie`k cuxq
O I ho
skdw hY[ ieh mh`qvpUrx hY ik pirvwr ies g`l pRqI
sMvd
y nSIl rihx ik qxwA aunWH nUM ikvyN pRBwivq krdw
hY[ bI.sI. iv`c mwipAW Aqy dyKBwl pRdwn krn vwilAW
leI ijhVIAW kwrjnIqIAW shwiek rhIAW hn, aunWH nUM
qusIN ies mwifaUl dy ‘swDn Aqy vsIly’ ih`sy iv`c l`B
skdy ho[
mwifaUl 3 : qxwA nwl nij`Txw | 3
qxwA dI pCwx krn iv`c
Awpxy b`cy dI mdd krnI
Awpxy b`cy nwl g`l kro ik qxwA hox ’qy aunHW nUM ikho ijhw mihsUs huMdw hY Aqy aunHW nUM iks
cIz kwrx qxwA huMdw hY[ ho skdw hY ik kuJ Coty b`cy ‘qxwA’ (‘stress’) dI QW ‘icMqw’
(‘worried’) jW ‘ASWq’ (‘upset’) ijhy SbdW nUM ibhqr smJ skx[ qusIN aunHW nUM pu`C
skdy ho ik qxwA aunHW dy:
› srIr nUM ikvyN pRBwivq krdw hY (ijvyN ik ikhVy p`iTAW iv`c drd huMdw hY, isr drd, pyt
^rwb hoxw)
› imjwz (mUf) nUM ikvyN pRBwivq krdw hY (ijvyN ik icVicVw jW ^rwb mUf)
› ivcwrW nUM ikvyN pRBwivq krdw hY (ijvyN ik nkwrwqmk ivcwr, iDAwn dyx iv`c muSkl)
› vqIry nUM ikvyN pRBwivq krdw hY (ijvyN ik bycYnI)
swDn Aqy vsIly vwly ih`sy iv`c AsIN srgrmIAW dw ie`k prcw, Stress in My Day, Swml
kIqw hY[ ies nwl quhwfy b`cy nUM aunHW cIzW dI pYV r`Kx iv`c mdd iml skdI hY ijnHW kwrx
aus nUM qxwA huMdw hY[ ie`k vwrI jdoN quhwfw ieh jwx jwvy ik aus nUM iks cIz kwrx qxwA
huMdw hY Aqy auh aus bwry ikho ijhw mihsUs krdy hn, quhwfw pirvwr qxwA nwl nij`Tx
leI qrIky l`B skdw hY (kuJ suJwA Aqy srgrmIAW dI jwxkwrI ies mwifaUl iv`c vI
Swml kIqI geI hY)[
4
qxwA nwl nij`Tx leI
pirvwrW v`loN slwh
ieh slwhW pUry bI.sI. iv`c ‘&oks grup
` W’ dI ie`k lVI rwhIN pirvwrW leI, pirvwrW v`lNo
iqAwr kIqIAW geIAW hn[ iDAwn r`Ko ik swrIAW slwhW swry pirvwrW leI FukvIAW nhIN hn
– jy iksy ^ws ivSy bwry quhwfy koeI svwl hn qW Awpxy &YmlI fwktr jW iksy hor ishq sMBwl
pySv
y r nwl g`lbwq kro[
b`icAW Aqy nOjvwnW leI suJwA
qxwA-mukq hox sMbMDI
kwrjnIqIAW
› mn nUM SWq krn vwlw sMgIq suxo
› mn nUM SWq krn vwlIAW ksrqW
krnIAW, ijvyN ik fUMGy swh lYxy
(izAwdw jwxkwrI leI ies mwifaUl
ivclw ‘srgrmIAW’ vwlw ih`sw dyKo)[
› kudrq dw AwnMd mwxn leI Awpxy
pirvwr nwl bwhr jwE
› ikqwb pVHo jW swrw pirvwr rL ky kuJ
pVHo
sMigAwnk kwrjnIqIAW
(socx dw Awpxw qrIkw bdlxw)
› Awpxy ‘lwl’ ivcwrW nUM ‘hry’ ivcwrW iv`c
qbdIl krn dI koiSS kro (izAwdw
jwxkwrI leI ies mwifaUl dw
‘srgrmIAW’ vwlw ih`sw dyKo)[
› AwpxIAW ^UbIAW Aqy vsIilAW bwry socx
dI koiSS kro (audwhrx vjoN, iksy Aijhy
smyN bwry socxw jdoN qusIN koeI kMm cMgI
qrHW kIqw sI jW koeI kMm nypry cwiVHAw
sI)[
› AwpxI izMdgI ivclIAW swrIAW cMgIAW
cIzW bwry soco Aqy aunHW nUM ilKo, ijvyN ik
lok, vsqUAW jW hunr[ ies nwl quhwnMU
mdd imlygI ik qusIN hmySw nkwrwqmk
cIzW v`l hI iDAwn nw idE[
ivhwrk kwrjnIqIAW
(qusIN jo krdy ho aus iv`c
qbdIlI)
› koiSS kro ik QoVHy smyN iv`c izAwdw
srgrmIAW nw kIqIAW jwx[ bhuq
izAwdw srgrmIAW pUry pirvwr leI
qxwApUrx ho skdIAW hn[
› fwierI iv`c AwpxIAW icMqwvW bwry ilKo
(izAwdw jwxkwrI leI ies mwifaUl dw
‘srgrmIAW’ vwlw ih`sw dyKo)[
› srIrk qOr ’qy srgrm rho[
› guMJldwr svwlW nUM sulJwaux dI koiSS
kro (ies mwifaUl dy ‘swDn Aqy vsIly’
vwly ih`sy iv`c guMJldwr svwlW nwl
sMbMDq srgrmIAW dw prcw dyKo)[
mwifaUl 3 : qxwA nwl nij`Txw | 5
mwipAW Aqy dyKBwl pRdwn krn
vwilAW leI suJwA
› Xwd r`Ko ik jdoN quhwfy Awpxy qxwA dw p`Dr Gt jwvy audoN b`cy vI ibhqr pRqIkrm zwhr
krdy hn[
› Awpxy Awp vwsqy smW k`Fo:
• cwh dw k`p pIE
• sYr krn leI jW dOV lgwaux leI bwhr jwE
• dosqW nUM imlo
• Awpxy SOk pugwE
› qxwA nwl nij`Tx leI shwrw dyx vwly gru`pW iv`c Swml hovo jW Awpxy pirvwr/dosqW
nwl Awpxy qxwA bwry g`lbwq kro[
› Awpxy b`icAW nwl ibqwey smyN dI kdr kro[
› Awpxy pqI/pqnI jW swQI/swQx nwl smW guzwro[
› dyKBwl pRdwn krn vwilAW iv`c iekswrqw r`Ko[
› Awpxy b`cy au~pr aumIdW dw boJ GtwE – audwhrx vjoN, skUl iv`c aunHW dw “Enr rol”
iv`c Swml hoxw jW hr Kyf iv`c ih`sw lYxw zrUrI nhIN hY[
› koiSS kro ik Awpxy b`cy dI kwmXwbI dw AMdwzw lgwaux leI qusIN rohnw b`icAW jW
nOjvwnW dIAW pRwpqIAW nUM AwDwr nw bxwE[
izMdgI dIAW cuxOqIAW Aqy AVcxW nwl nij`Tx leI AwpxIAW
^UbIAW dI vrqoN krn dI Xogqw hI lckIlwpn hY[
izAwdw jwxkwrI leI:
www.able-differently.org/resiliency/
6
qxwA nwl nij`Tx
leI srgrmIAW
1. ivcwrW nUM bdlxw: lwl Aqy hry ivcwr
‘ivcwrW nUM bdlx’ dw mqlb hY iksy qxwApUrn siQqI nUM nvW mqlb dyx leI aus bwry vKry
FMg nw socxw[ audwhrx vjoN, jy AsIN “sm`isAwvW” nUM “cuxq
O IAW” vjoN dyKIey qW swfy socx dy
FMg nwl siQqI Aijhy hwlwq iv`c qbdIl ho skdI hY ijs nUM ik h`l kIqw jw skdw hY[
qusIN iksy siQqI iv`c cMgIAW cIzW dI Bwl krky vI Awpxy ivcwrW nUM bdl skdy ho[ cMgIAW
cIzW dI Bwl krn dw mqlb ieh nhIN hY ik qusIN burIAW cIzW nUM nzr-AMdwz hI kr idE[
qusIN iksy vI siQqI ivclIAW cMgIAW cIzW v`l vI iDAwn idMdy ho Aqy aunWH nUM vI Awpxy ivcwrW
iv`c Swml krdy ho[ Awpxy ivcwrW nUM ‘lwl’ Aqy ‘hry’ ivcwrW vjoN dyKxw shweI ho skdw hY[
lwl Aqy hry ivcwr
icMqwjnk, nkwrwqmk, FihMdI klw jW bybsI vwly ivcwr lwl ivcwr
huMdy hn[ iksy vI msly dw swhmxw krdy hoey ijhVIAW burIAW cIzW bwry
AsIN socdy hW, aunHW nUM lwl ivcwr ikhw jWdw hY[ lwl ivcwrW dIAW kuJ
audwhrxW hyTW ilKIAW hn:
› ‘mYN ieh nhIN kr skdw/skdI…’
› ‘mY ieh kMm iblkul vI TIk qrHW nhIN kr skdw/skdI…’
› ‘koeI vI mYnUM psMd nhIN krdw’
hr iksy nUM lwl ivcwr AwauNdy hn pr swfw mksd hY ienHW nUM G`t r`Kxw[
lwl ivcwrW nUM hry ivcwrW iv`c qbdIl kIqw jw skdw hY[
shwiek, SkqI pRdwn krn vwly, skwrwqmk Aqy cVHdI klw vwly ivcwr hry ivcwr huMdy
hn[ tIcw hY Aksr Aijhy ivcwrW bwry socx iv`c Awpxy b`cy dI mdd krnw[ hry ivcwrW
dIAW kuJ audwhrxW hyTW ilKIAW hn:
› ‘mYN AwpxI pUrI vwh lgw dyvWgw/dyvWgI’
› ‘myrw AiDAwpk myrI mdd kr skdw hY’
hry ivcwr XQwrQk hoxy cwhIdy hn[ ienHW dw ieh mqlb nhIN hY ik AsIN Awpxy Awp nwl JUT
bol rhy hW[ hry ivcwr hmySw cMgw mihsUs krn iv`c quhwfI mdd nhIN krdy pr, ^ws qOr ’qy
AOKIAW siQqIAW iv`c, auh quhwnMU ibhqr mihsUs krvw skdy hn[
mwifaUl 3 : qxwA nwl nij`Txw | 7
hry ivcwrW bwry socxw b`icAW Aqy nOjvwnW nUM hOslw dyx iv`c shweI ho skdw hY[ ieh quhwfy
b`icAW dy mn dy fr Aqy icMqwvW nwl nij`Tx iv`c vI mdd kr skdy hn[
AglI vwrI jdoN qusIN Awpxy b`cy nUM au~cI Awvwz iv`c koeI ‘lwl’ ivcwr zwhr kridAW
suxo, aunHW nUM aus dI QW iksy ‘hry’ ivcwr bwry socx leI kho[ ‘swDn Aqy vsIly’ vwly
ih`sy iv`c AsIN srgrmIAW sMbMDI prcw, Learning to Think Green Thoughts Swml
kIqw hY[ ies qoN ielwvw, cMgI ishq sMbMDI ie`k ieMtrYkitv swDn ies vY~bsweIt ’qy dyKo:
keltymentalhealth.ca
‘ivcwrW nUM bdlx’ dI srgrmI bwry “FRIENDS for Life” pRg
o rwm iv`c isKwieAw
jWdw hY[ skUlW iv`c isKwieAw jwx vwlw ieh pRg
o rwm lckqw vDwaux Aqy b`icAW
iv`c icMqw sMbD
M I ivgwVW dw ^qrw Gtwaux iv`c vI Asrdwr drswieAw igAw hY[
ieh b`icAW nUM icMqwvW nwl nij`Tx leI isKlweI idMdw hY Aqy AOKIAW siQqIAW dw
mukwblw krn leI swDnW nwl lYs krdw hY[
“FRIENDS for Life” skUl pRg
o rwm sMbD
M I izAwdw jwxkwrI leI:
www.mcf.gov.bc.ca/mental_health/friends.htm ’qy jwE[
“FRIENDS For Life Parent Program” dw mu&q pRg
o rwm vI hY jo ik AwnlweIn
auplbD hY: www.mcf.gov.bc.ca/mental_health/friends_parent.htm
2. fUMGy swh lYxw (mn nUM SWq krn vwlIAW ksrqW)
fUGy swh lYxw (jW ‘iF`f qk swh iK`cxw’) mn nUM SWq krn dy sOKy Aqy qyz qrIikAW iv`cNo ie`k
hY ikauNik ies nUM iksy vI smyN Aqy ikqy vI kIqw jw skdw hY[ Awpxy b`cy nUM ieh smJwaux dI
koiSS krdy hoe,y aus nUM d`so ik fUG
M y swh lYxw idmwg Aqy p`iTAW nUM SWq krn dw ie`k qrIkw
hY[
ies ikRAw nUM pihlI vwrI Awzmwaux leI auh smW au~qm hud
M w hY jdoN quhwfw b`cw mukwblqn qOr
’qy SWq hov[
y Awpxy b`cy kol bYT ky aus nUM smJwE ik qusIN aus nUM swh lYx dw ie`k nvW qrIkw
isKwaux l`gy ho[
aunWH nUM kho ik auh Awpxw ie`k h`Q Awpxy iF`f au~pr r`Kx Aqy swh lYx smyN Awpxy iF`f nUM
AMdr-bwhr hud
M w mihsUs krn[ ieh p`kw kro ik auh is`Dy bYTy jW KVHy hox[ aunWH nUM hOlI-hOlI,
fUG
M w swh lYx idE Aqy i&r aunWH nUM mUh
M rwhIN hOlI-hOlI swh C`fx leI kho[
8
jdoN auh hOlI-hOlI swh lYx l`g jwx, aunWH nUM kho ik qusIN lMmy smyN leI swh AMdr nUM iK`cg
o y – Cy
qk igxqI krn qk (jdoN auh swh lY rhy hox qW qusIN aunWH leI igxqI kr skdy ho jW qusIN
aunWH dy nwl swh lY skdy ho Aqy AwpxIAW auNglW nwl igxqI kr skdy ho)[ kuJ Coty b`icAW
nUM Cy igxn qk swh lYxw muSkl l`g skdw hY; qusIN iqMn qk igx ky SurA
U wq kr skdy ho Aqy
igxqI nUM hOlI-hOlI vDw skdy ho[
ie`k vwrI jdoN qusIN ies dw kw&I vwrI AiBAws kr lE, ies ikRAw dw Aw^rI kwrj pyS kro:
hOlI-hOlI swh C`fxw[ b`cy Aksr ie`kdm swh C`f ky hvw nUM “&uk
M wry” nwl bwhr k`Fxw cwhud
M y
hn[ aunWH nwl Cy jW ie`QNo qk ik A`T dI igxqI qk swh C`fx dw AiBAws kro[
fUG
M y swh lYx sMbD
M I ie`k hor ksrq qusIN ‘swDn Aqy vsIly’ vwly ih`sy dy Quick Ways to Relax
vsIly iv`c dyK skdy ho[
3. sm`isAwvW sulJwauxIAW
sm`isAwvW nUM sulJwauxw, qxwA ho jwx ’qy qxwA nUM Gtwaux iv`c shweI ho skdw hY Aqy ie`QNo
qk ik qxwA hox dI rokQwm iv`c vI mdd kr skdw hY[ sm`isAwvW sulJwaux dy pMj sOKy kdm
hyTW ilKy hn:
1. sm`isAw dI cox krnI
2. sm`isAw nUM smJxw
3. v`K-v`K h`l l`Bxy
4. h`lW dI Awps iv`c qulnw krnI
5. sB qoN vDIAw h`l l`Bxw Aqy aus nUM lwgU krnw
sm`isAwvW nUM sulJwaux sMbD
M I srgrmIAW dw ie`k prcw ‘swDn Aqy vsIly’ ih`sy iv`c dyiKAw
jw skdw hY[
nINd
mwifaUl 04:
nINd
mwifaUl 04:
mwifaUl 04:
nINd
ies mwifaUl iv`c hyT ilKy ih`sy hn:
› pRmu`K
sunyhy
› nINd
sMbMDI Awm muSklW
› dvweIAW
› rwq
Aqy nINd
nUM cMgI nINd leI pirvwrW v`loN slwh
› ibhqr
nINd sMbMDI srgrmIAW
loVINdI nINd lYxw srIrk Aqy mwnisk ishq leI mh`qvpUrx hY[
loVINdI nINd nw lYx kwrx hyT ilKIAW muSklW ho skdIAW hn:
› idn iv`c nINd AwauNdI rihxI
› icVicVwpn
› iDAwn dyx jW sm`isAwvW dw h`l krn iv`c muSkl
› bhuq izAwdw ikRAwSIl hoxw
› imjwz iv`c qbdIlI (ijvyN ik rUM-rUM krI jwxw)
› nvIAW cIzW is`Kx Aqy Xwd r`Kx iv`c muSkl
› Bwr vDxw
2
pRmu`K sunyhy
1.
loVINdI nINd dw smW hr
ie`k leI vKrw huMdw hY
ij`Qy bhuqy b`icAW (aumr 5-12 swl) nUM rwq nUM 10-11
GMitAW dI nINd cwhIdI huMdI hY Aqy bhuqy A`lHVW nUM rwq
nUM lgBg 9-10 GMitAW dI nINd cwhIdI huMdI hY, loVINdI
nINd dw smW hr ie`k leI vKrw huMdw hY[
sB qoN mh`qvpUrx svwl ieh hY ik kI quhwfw b`cy nUM idn
dy smyN ieh mihsUs huMdw hY ik aus ny cMgI qrHW Awrwm
kIqw hoieAw hY Aqy kI rozwnw kwrj krn leI auh cusq
mihsUs krdw hY[ quhwfy b`cy nUM loVINdI nINd nw imlx dI
cyqwvnI dyx vwly sMkyqW iv`c hyT ilKy sMkyq Swml hn:
› svyry jW dupihr dw Kwxw Kwx qoN bwAd Q`ikAw mihsUd
krnw
› skUl iv`c sON jwxw
› iDAwn dyx jW Xwd r`Kx iv`c muSkl hoxI
› Awm nwloN v`D icVicVw mihsUs krnw
› Awm nwloN G`t qwkq hoxI
2.
rwq nUM cMgI nINd
lYx leI pihlw
kdm hY “nINd sMbMDI
sv`Cqw” (nINd
sMbMDI AwdqW) dI
cMigAweI
nINd sMbMDI sv`Cqw dy pRmu`K q`q hyTW ilKy hn:
› hr roz rwq nUM ie`ko smyN sOx jwxw Aqy hr roz svyry
ie`ko smyN au~Txw[ iekswrqw bhuq mh`qvpUrx hY[
› kY&In qoN prhyz krnw (ijvyN ik sofw, cwh, kO&I,
cwklyt)
› Awpxy bY~frUm nUM pVHweI krn jW hor gqIivDIAW
dI QW isr& sOx leI hI iesqymwl krnw[ sOx dw
mwhOl “boirMg” hoxw cwhIdw hY Aqy aus nUM idlcsp
srgrmIAW nwl nhIN joiVAw jwxw cwhIdw (ijvyN
tI.vI., sMgIq, kMipaUtr, kMm)[ nINd leI ieh
“boirMg” mwhOl sOx leI iqAwr hox vwsqy idmwg nUM
sMkyq Byjdw hY[
mwifaUl 4 : nINd | 3
2. (cldw…)
› Swm nUM BwrI ksrq qoN prhyz krnw[
› sOx qoN 1-2 GMty pihlW qyz rOSnI qoN prhyz krnw[
kMipaUtr Aqy skRIn au~pr kIqIAW jwx vwlIAW hor
gqIivDIAW ies iv`c Swml hn[
› ieh XkInI bxwauxw ik sOx vwlI QW Awrwmdyh Aqy
SWq hovy[
3.
dvweIAW Aqy kuJ
mwnisk ishq
sm`isAwvW nINd nUM
pRBwivq kr
skdIAW hn
‘swDn Aqy vsIly’ Bwg iv`c Sleep Tips for Kids nW dw
vsIilAW vwlw prcw hY[
jy ies bwry quhwfy koeI svwl hn ik dvweIAW Aqy
mwnisk ishq sm`isAwvW quhwfy b`cy dI nINd nUM ikvyN
pRBwivq kr rhIAW ho skdIAW hn qW Awpxy ishq
sMBwl pySyvr nwl g`lbwq kro[ ies mwifaUl iv`coN kuJ
vwDU jwxkwrI pRwpq kIqI jw skdI hY[
4
nINd sMbMDI
muSklW
mwnisk ishq sm`isAwvW vwly b`icAW Aqy nOjvwnW iv`c sOx sMbMDI muSklW Awm hn[ ienHW
muSklW iv`c nINd AwauxI, izAwdw smW su`qy rihxw, bhuq CyqI jwg jwxw, nINd dI loV iv`c
Gwt, BYVy supny Awauxy, hnyrIAW QwvW dw fr Aqy icMqw Swml hn[
bhuqIAW muSklW iv`c sOx sMbMDI sv`Cqw (sOx dIAW AwdqW) brkrwr r`Kx nwl mdd ho
skdI hY[ pr, hor sm`isAwvW quhwfy b`cy dI mwnisk ishq dI hwlq, aus v`loN leI jw rhI
dvweI jW aunHW dI iksy hor mYfIkl sm`isAw nwl juVIAW ho skdIAW hn[ jy ieh mwmlw
hovy qW vwDU ielwj dI loV pY skdI hY[ jy quhwfy b`cy jW nOjvwn nUM sOx iv`c muSkl ho rhI
hY jW auh idn iv`c nINd Awaux dI iSkwieq krdw hY qW ies bwry hmySw Awpxy ishq sMBwl
pySyvr nwl g`lbwq kro[
BYVy supny Awauxy
BYVy supny auh frwauxy supny huMdy hn ijhVy rwq nUM quhwfy b`cy nUM jgw idMdy hn[ jy quhwfy b`cy
nUM BYVy supny AwauNdy hn qW qusIN hyT ilKy suJwA Awzmw skdy ho:
› sOx jwx qoN pihlW frwauxIAW qsvIrW dyKx qoN prhyz kro (audwhrx vjoN frwauxIAW
khwxIAW, i&lmW jW tI.vI. pRogrwm)[
› ieh XkInI bxwE ik quhwfy b`cy nUM loVINdI nINd iml rhI hY[ keI vwrI nINd dI Gwt
kwrx BYVy supny AwauNdy hn[
› jy quhwfw b`cw jwg ky bY~f qoN au~T jWdw hY qW aus nUM aus dy bY~f ’qy vwps lY jwE Aqy
QoVHI dyr leI aus nUM Fwrs idE[ BYVy supny sMbMDI bwkI g`lbwq nUM svyr hox qk A`gy pw
idE[
› Awpxy b`cy nUM muV XkIn dvwE ik ‘ieh isr& ie`k supnw hI sI’
› Awpxy b`cy nUM aus BYVy supny dw ic`qr bxw ky su`tx leI kho[ ^uSgvwr AMq vwlI koeI
khwxI ilKo jW supinAW bwry ilKx leI ie`k fwierI lgwE[
mwifaUl 4 : nINd | 5
sOx dy smyN nwl sMbMDq sMGrS
sOx dy smyN nwl sMbMDq sMGrSW iv`c Swml hY sOx jwx dI ie`Cw nw hoxw jW iksy hor
ivAkqI, vsqU jW hwlwq dI mdd qoN ibnw nINd nw AwauxI[
jy quhwfw pirvwr sOx dy smyN nwl sMbMDq sMGrSW nwl nij`T irhw hY qW ieh p`kw kro ik
rozwnw rwq nUM sOx jwx leI quhwfy b`cy dw ie`ko rutIn hovy[ ieh rutIn Cotw Aqy sOKw hoxw
cwhIdw hY[ ieh hmySw quhwfy b`cy dy bY~frUm vwlI idSw iv`c jWdw hoxw cwhIdw hY[ qsvIrW
vwlw ie`k cwrt shweI ho skdw hY[ ies cwrt au~pr rutIn sMbMDI kwrjW dI ie`k sUcI ho
skdI hY ijnHW nUM mukMml kr lYx ’qy quhwfw b`cw aunHW au~pr inSwn lgw skdw hY[ jy sOx dy
smyN nwl sMbMDq muSklW jwrI rihx qW Awpxy ishq sMBwl pySyvr nwl g`l kro[
A`lHV aumr vwly Aqy nINd
mwipAW nUM ieh jwx ky rwhq iml skdI hY ik A`lHV aumr vwilAW dy sOx Aqy jwgx dw
smW kudrqI qOr ’qy A`gy (lyt) ho jWdw hY[ ies dw mqlb hY ik A`lHV aumr vwly dyr qk
jwgdy rihxw Aqy dyr qk sOxw cwhuMdy hn[ A`lHVW nUM aus kwrj-kRm muqwbk kwrj krn iv`c
muSkl ho skdI hY ijhVw aunHW dI srIrk GVI dy muqwbk nhIN huMdw[ ies dy nqIjy vjoN, auh
lgwqwr susq rih skdy hn[ A`lHV aumr vwly kudrqI qOr ’qy dyr qk jwgxw Aqy vIkAYNf
’qy izAwdw sOxw cwhuMdy hn, pr nINd dI Gwt nUM vIkAYNf dOrwn “pUrw krn” dI Awdq aunHW
dy nINd dy smyN nUM smu`cy qOr ’qy hor vI ^rwb kr skdI hY[
sOx iv`c muSkl dw swhmxw krn vwly A`lHVW leI kuJ ^ws suJwA hyTW ilKy hn:
› h&qy dy idnW Aqy vIkAYNf dy idnW dOrwn jwgx dy smyN
ivckwr 2 GMty qoN izAwdw dw &rk nhIN hoxw cwhIdw:
vIkAYNf ’qy qusIN ijMnw dyr nwl au~Togy, AglI rwq nUM smyN
isr sOxw auqnw hI muSkl hovygw[
› A`lHV aumr dI AwpxI sMqwn nUM jgwaux dy vDIAw FMg
bwry aus nwl g`lbwq kro[ ies nwl svyr dy smyN JgVy qoN
bcx iv`c mdd iml skdI hY[
› swrI rwq jwg ky kMm krn qoN prhyz kro: A`lHV aumr
dI AwpxI sMqwn nUM Xwd krvwE ik rwq nUM cMgI nINd lY
ky aunHW dI XwdwSq Aqy iDAwn dyx dI smr`Qw ibhqr
hovygI[
› susqI nwl nij`Tx leI auqyjk pdwrQW dI vrqoN (ijvyN
ik kY&In, inkotIn) sOx nUM izAwdw muSkl bxw skdy hn;
mYrwvwnw (BMg) dI vrqoN nUM vI nINd dIAW sm`isAwvW nwl
joiVAw igAw hY[
› sOx dy smyN qoN 1-2 GMty pihlW ielYktROink cIzW dI vrqoN
(ijvyN ik sY~l &on, vIifE gymW, tI.vI.) nINd iv`c AVcn
bx skdy hn[
› svyr dy smyN qyz rOSnI A`lHV aumr vwilAW nUM izAwdw
‘jwigAw hoieAw’ mihsUs krvwaux iv`c shweI ho skdI hY
Aqy bwhrI rOSnI srIrk GVI nUM drusq kr skdI hY[
A`lHVW Aqy nINd bwry izAwdw jwxkwrI leI:
www.slideshare.net/teenmentalhealth/why-teens-need-their-sleep-presentation
6
dvweIAW Aqy nINd
kuJ ishq sm`isAwvW dy ielwj iv`c mdd krn leI iesqymwl kIqIAW jwx vwlIAW
dvweIAW nOjvwn dI nINd iv`c AVcx pYdw kr skdIAW hn[ quhwfw b`cw ikhVy smyN dvweI
lYNdw hY, ies iv`c QoVHI ijhI qbdIlI krnw rwq dI cMgI nINd lYx iv`c aus dI shwieqw
kr skdw hY[ jy qusIN Awpxy b`cy dIAW dvweIAW kwrx aus dI nINd ’qy pYx vwly pRBwv bwry
ivcwr-vtWdrw krnw cwhuMdy ho qW Awpxy ishq sMBwl pySyvr nwl g`lbwq kro[
mYlwtoinn
mYlwtoinn ie`k “inaUrohwrmon” hY ijhVw
kudrqI qOr ’qy swfy srIr iv`c mOjUd huMdw hY[
ieh swfI srIrk GVI Aqy nINd dy c`kr nUM
drusq r`Kdw hY[ kuJ b`icAW leI Awpxy ielwj
dy ih`sy vjoN mYlwtoinn lYx nwl aunHW nUM rwq nUM
ibhqr FMg nwl sON skx iv`c mdd imldI hY[
mYlwtoinn ie`k kudrqI
rswiex hY ijhVw swfy nINd
c`krW nUM drusq r`Kx iv`c
mdd krdw hY
kuJ mwnisk ishq sm`isAwvW iv`c, mYlwtoinn sOx iv`c l`gx vwly smyN nUM Gtw skdw hY[
ies kwrx su`qy rihx dy smyN Aqy idn dy smyN sqrkqw iv`c vwDw ho skdw hY[ pr, ho skdw
hY ik kuJ b`icAW Aqy nOjvwnW au~pr mYlwtoinn dw koeI Asr nw hovy Aqy ieh kuJ dvweIAW
Aqy sMpUrkW nUM pRBwivq kr skdI hY[ nwl hI, quhwfy b`cy dI aumr Aqy aunHW nUM id`qI jw rhI
dvweI dy AwDwr ’qy, aunHW nUM mYlwtoinn dI ie`k ^ws ^urwk dI loV pY skdI hY[ Awpxy b`cy nUM
mYlwtoinn dyx qoN pihlW quhwnUM hmySw Awpxy mYfIkl pySyvr nwl g`lbwq krnI cwhIdI hY[
sroq: Using Melatonin in Children and Adolescents, bI.sI. iclfRn’z hspqwl
mYlwtoinn bwry vDyry jwxkwrI leI:
http://keltymentalhealth.ca/treatment/medications
Awpxy b`cy nUM mYlwtoinn dyxI SurU krn qoN pihlW Awpxy
fwktr nwl g`lbwq kro
mYlwtoinn kuJ hor dvweIAW nUM pRBwivq kr skdI hY Aqy ieh
nINd sMbMDI swrIAW sm`isAwvW iv`c shweI nhIN huMdI[ Awpxy b`cy
nUM mYlwtoinn dyx qoN pihlW quhwnMU hmySw Awpxy mYfIkl pySyvr
nwl g`lbwq krnI cwhIdI hY[
nINd sMbMDI muSklW leI hor dvweIAW
nINd sMbMDI muSklW iv`c b`icAW Aqy nOjvwnW dI mdd krn leI hor dvweIAW mOjUd hn[
shweI ho skx vwlIAW hornw dvweIAW bwry Awpxy fwktr nwl g`lbwq kro[
mwifaUl 4 : nINd | 7
rwq nUM cMgI nINd leI
pirvwrW v`loN slwh
ieh slwhW pUry bI.sI. iv`c ‘&oks gru`pW’ dI ie`k lVI rwhIN pirvwrW leI, pirvwrW v`loN
iqAwr kIqIAW geIAW hn[ iDAwn r`Ko ik swrIAW slwhW swry pirvwrW leI FukvIAW nhIN
hn – jy iksy ^ws ivSy bwry quhwfy koeI svwl hn qW Awpxy &YmlI fwktr jW iksy hor ishq
sMBwl pySyvr nwl g`lbwq kro[
nINd sMbMDI sv`Cqw
› nINd dw bwkwiedw kwrj-kRm r`Ko
› jy quhwfw b`cw Bu`Kw hovy qW aus nUM sOx qoN pihlW koeI “snYk” (hlkw Bojn ijvyN ik du`D
nwl sIrIAl) Kwx nUM idE[
› rwq dy smyN auqyjnw vDwaux vwlIAW gqIivDIAW GtwE (ijvyN ik tI.vI. jW kMipaUtr/
ieMtrnY~t sMbMDI gqIivDIAW, vIifE gymW)[
mn nUM SWq krnw
› Awpxy b`cy nUM mn nUM SWq krn dy v`K-v`K qrIky isKwE
› mn nUM SWq krn vwlIAW sI.fI.’z dI vrqoN kro (kudrq dIAW AwvwzW, zY~n gwrfn,
Jrnw, Awid)[
› “vHweIt nOiez”, p`Kw, ryifE jW SwsqrI sMgIq suxo[
› iDAwn lgwaux jW Xogw krn dI koiSS kro[
› Awpxy b`cy dy pYr dbwE jW aus dI ip`T dI mwlS kro[
jy quhwfw b`cw rwq nUM icMqq huMdw hY
› bY~f dy nwl ie`k kwpI r`Ko qW ik quhwfw b`cw jo soc irhw hY, aus bwry auh ilK sky jW
aus dw ic`qr bxw sky[ kwpI iv`c jo iliKAw igAw hY jW ijhVw ic`qr bxwieAw igAw hY,
Agly idn qusIN Aqy quhwfw b`cw aus bwry g`lbwq kr skdy ho[
› ie`k in`kI koml QYlI iv`c ‘icMqw’ dw p`Qr r`Ko qW ik Awpxy Awp nUM SWq krn leI b`cw
aus nUM rgV sky[
swmisk ishq sMbMDI ^ws sm`isAwvW leI hor kwrjnIqIAW
› “Awitzm” nwl pIVq kuJ b`icAW nUM Bwrw kMbl lY ky sOx nwl &wiedw ho skdw hY[ SWq
mihsUs krn leI ies nwl aunHW nUM loVINdw dwb imlygw[
not:
ieh Awzmwaux qoN pihlW Awpxy ishq sMBwl pySyvr nwl g`lbwq kro ikauNik ho skdw hY ik
ieh slwh swry b`icAW leI TIk nw hovy[
› ‘nIvIN QW ’qy sOxw’ (ijvyN ik b`cy dw g`dw &rS ’qy ibCwauxw) kuJ b`icAW leI mddgwr
ho skdw hY[
8
ibhqr nINd sMbMDI
srgrmIAW
1. mn nUM SWq krnw
ho skdw hY ik b`icAW Aqy nOjvwnW nUM ieh Aihsws hI nw hovy ik aunHW
dy srIr iv`c ikMnw qxwA jmHW rihMdw hY[ sOx qoN pihlW mn nUM SWq
krn iv`c aunHW dI mdd krnw aunHW vwsqy rwq nUM ibhqr nINd lYx leI
shweI ho skdw hY[ klpnw krnw mn nUM SWq krn dw ie`k qrIkw hY[
ies dw mqlb hY jdoN quhwfw b`cw Awpxy iksy SWq QW iv`c mOjUd hox dI
klpnw krdw hY[ ‘swDn Aqy vsIly’ Bwg iv`c, Quick Ways to Relax
vsIilAW vwly prcy au~pr, AsIN G`t smyN iv`c mn nUM SWq krn vwlIAW
srgrmIAW Swml kIqIAW hn[
2. idn dIAW icMqwvW bwry g`lbwq kr ky mn hlkw
krnw
quhwfy b`cy dy sOx qoN pihlW idn iv`c swhmxy Awey AOKy plW bwry g`lbwq
krn leI smW k`Fo[ icMqwvW nUM dUr krn leI “b`bl bloAr” (pwxI
dy bulbuly bxwaux vwlw iKfOxw) iesqymwl krn dI koiSS kro Aqy aunHW
bulbuilAW nUM &tidAW dyKo[ qusIN Awpxy b`cy nUM kih skdy ho ik auh
Stress in My Day srgrmIAW vwly prcy au~pr AwpxIAW icMqwvW bwry
ilKy (ieh prcw ‘swDn Aqy vsIly’ Bwg iv`c auplbD hY)[ aunHW bwry
g`lbwq krn qoN bwAd Awpxy b`cy nUM kho ik auh kwgz nUM mDol ky gwrbyj
iv`c su`t dyvy[
3. sOx dy smyN nwl sMbMDq “rutIn cwrt” bxwE
pirvwr vjoN, ie`k Aijhw cwrt bxwE ijs au~pr h&qy dy idnW muqwbk
sOx dy smyN nwl sMbMDq kwrjW dw rutIn bixAw hovy (ijvyN ik snYk KwE,
nhwE, dMdW nUM burS kro, khwxI pVHo)[ roz rwq nUM ies rutIn dI pwlxw
krn dI koiSS kro[ ijvyN-ijvyN gqIivDIAW kIqIAW jwx, Awpxy b`cy
nUM kho ik auh aunHW au~pr inSwn lgwauNdw jwvy[ sOx dy smyN nwl sMbMDq
rutIn dw ie`k cwrt Kelty Mental Health Resource Centre (kYltI
mYNtl hYlQ rIsors sYNtr) dI vY~bsweIt ’qy vI auplbD hY
(http://keltymentalhealth.ca/)
swDn Aqy vsIly
swDn Aqy
vsIly
swDn Aqy vsIly | 1
swDn Aqy vsIly
ies ih`sy iv`c quhwnUM ishqmMd jIvnSYlI nwl sMbMDq swDn
Aqy vsIly imlxgy[ ies Bwg iv`c Swml kIqy swry swDnW
Aqy srgrmIAW sMbMDI pricAW dw AwswnI nwl pRkwiSq kIqy
jw skx vwlw rUpWqr qusIN ies vY~bsweIt qoN lY skdy ho:
keltymentalhealth.ca/toolkits
AwnlweIn vsIly:
ishq-BrpUr Bojn Kwxw
hYlQ kYnyfw (isr& AMgryzI iv`c auplbD hY)
ie`Qy Canada’s Food Guide (kYnyfw’z &Uf gweIf) dy ilMk Aqy ishqmMd jIvn
bwry jwxkwrI hY
www.hc-sc.gc.ca/hl-vs/index-eng.php
nYSnl hwrt &waUNfySn Aw& AstRylIAw (isr& AMgryzI iv`c auplbD hY)
Bojn nwl h`lwSyrI ikvyN dyxI hY ies sMbMDI suJwA dyx vwlw prcw
www.heartfoundation.org.au/SiteCollectionDocuments/InfoFlyersFoodAsReward.pdf
bI.sI. ipfIAYitRk soswietI – is`p smwrt
(b`icAW leI ishq-BrpUr pIx vwly pdwrQW bwry mwipAW
leI syD) (pMjwbI, cweInIz, Aqy &wrsI iv`c auplbD hY)
dotcms.bcpeds.ca/sipsmart/families/
fwietISIAnz Aw& kYnyfw (isr& AMgryzI iv`c auplbD hY)
ishq-BrpUr Bojn Kwx sMbMDI vsIly ijnHW iv`c Kwx Aqy srgrmIAW
dI pYV r`Kx vwlw vsIlw Aqy grOsrI stor dw “vrcUAl tUAr” Swml hY
www.dietitians.ca/Your-Health.aspx
knyfIAn pIfIAYitRk soswietI – b`icAW dI dyKBwl krdy hoey
(isr& AMgryzI iv`c auplbD hY)
aunHW mwipAW leI suJwA ijnHW dy b`cy Kwxw Kwx smyN n^ry krdy hn
www.caringforkids.cps.ca/healthybodies/FussyEaters.htm
HealthLink BC (hYlQilMk bI.sI.) (isr& AMgryzI iv`c auplbD hY)
bI.sI. ivcly pirvwrW leI poSx sMbMDI vsIly
www.healthlinkbc.ca/dietitian/
2
srIrk srgrmI
Healthy Families BC (hYlQI &YimlIz bI.sI.) (isr& AMgryzI iv`c auplbD hY)
pirvwrW leI srIrk srgrmI Aqy ishq-BrpUr Bojn Kwx sMbMDI vsIly
www.healthyfamiliesbc.ca
Kidnetic (ik`fnYitk) (isr& AMgryzI iv`c auplbD hY)
b`icAW Aqy nOjvwnW leI ksrq Aqy ishq-BrpUr Bojn Kwx sMbMDI vY~bsweIt
www.kidnetic.com/
School OT (skUl E.tI.) (isr& AMgryzI iv`c auplbD hY)
sMvydk srgrmIAW ijhVIAW ivSyS qOr ’qy “cukMnw” jW “SWq” krn vwlIAW
huMdIAW hn http://school-ot.com/Sensory%20Strategies.html
Participaction (pwrtIsIpySn) (isr& AMgryzI iv`c auplbD hY)
pwrtIsIpySn kYnyfw iv`c KyfW iv`c ih`sw lYx Aqy srIrk srgrmI sMbMDI rwStrI
Awvwz hY http://www.participaction.com/
Bright Futures (bRweIt i&aUcrz) – skRIn A`gy ibqwey jwx vwly smyN dw pRbMDn
krn leI suJwA (isr& AMgryzI iv`c auplbD hY)
www.brightfutures.org/mentalhealth/pdf/families/mc/video_games.pdf
qxwA nwl nij`Txw
b`icAW Aqy nOjvwnW dI ishq (isr& AMgryzI iv`c auplbD hY)
Coty b`icAW nUM iDAwn iv`c r`KidAW qxwA sMbMDI jwxkwrI ijs iv`c mn nUM SWq
krn sMbMDI ksrqW vI Swml hn
www.cyh.com (type in ‘kids and stress’ in the search bar)
mindcheck.ca (isr& AMgryzI iv`c auplbD hY)
qxwA nwl nij`Tx leI nOjvwnW Aqy jvwn bwlgW vwsqy vsIly
http://mindcheck.ca/mood-stress
The Psychology Foundation of Canada (swiekOlojI &waUNfySn Aw& kYnyfw)
(isr& AMgryzI iv`c auplbD hY)
pirvwrW leI fwaUnlof kIqy jwx Xog vsIly ijvyN ik “The Struggle to Juggle:
Stress Management Strategies for You and Your Family”
http://www.psychologyfoundation.org/index.php/resources/
FRIENDS for Life program (&RYNfz &wr lweI& pRogrwm) (isr& AMgryzI iv`c
auplbD hY)
ieh skUlW iv`c isKwieAw jwx vwlw pRogrwm hY jo b`icAW nUM icMqwvW nwl nij`Tx
leI isKlweI idMdw hY Aqy AOKIAW siQqIAW dw mukwblw krn leI swDnW nwl lYs
krdw hY[ mwipAW leI ‘FRIENDS for Life Parent Program’ vI hY[
www.mcf.gov.bc.ca/mental_health/friends.htm
Here to Help (hyAr tU hYlp) (isr& AMgryzI iv`c auplbD hY)
bwlgW vwsqy qxwA nwl nij`Tx leI fwaUnlof krn Xog vsIly
www.heretohelp.bc.ca/skills/module2
swDn Aqy vsIly | 3
nINd
National Sleep Foundation (nYSnl slIp &waUNfySn) (isr& AMgryzI iv`c
auplbD hY)
b`icAW leI vY~bsweIt ijs ’qy nINd bwry isKwaux leI idlcsp gymW hn
www.sleepforkids.org/html/learn.html
Kelty Mental Health Resource Centre (kYltI mYNtl hYlQ rIsors sYNtr)
(isr& AMgryzI iv`c auplbD hY)
sOx iv`c mdd krn vwlIAW dvweIAW dI jwxkwrI vwlw prcw
Keltymentalhealth.ca/treatment/medications
hor
Able-Differently (eybl-if&rYNtlI) (isr& AMgryzI iv`c auplbD hY)
aunHW pirvwrW leI shwrw ijnHW dy b`cy nUM ivhwr Aqy/jW is`Kx sMbMDI sm`isAwvW
hn[ shwiek pricAW iv`c pirvwrW dIAW ^UbIAW dy mulWkx sMbMDI prcy Swml hn
(pricAW leI, ‘Other Resources – Forms’ dyKo)
www.able-differently.org
4
ikqwbW
ishq-BrpUr Bojn Kwxw
Satter, E (2005). Your Child’s Weight: Helping without Harming (Birth
through Adolescence). Wisconsin: Kelcy Press
Satter, E (2008). Secrets of Feeding a Healthy Family: How to Eat, How to
Raise Good Eaters, How to Cook. Wisconsin: Kelcy Press
qxwA nwl nij`Txw
Hipp, E (2008). Fighting Invisible Tigers: Stress Management for Teens.
Free Spirit Publishing ISBN 1575422824 | vYnkUvr pbilk lwiebRyrI
Garland, EJ & Clark, SL (2009). Taming Worry Dragons: A Manual For
Children, Parents, And Other Coaches. (isr& AMgryzI iv`c auplbD hY)
iclfRn’z AYNf ivmYn’z hYlQ sYNtr Aw& bI.sI. | &YmlI rIsors lwiebRyrI:
www.bcchildrens.ca/KidsTeensFam/FamilyResourceLibrary/LibraryCatalogue.
htm
Dunn Buron, K & Curtis, M (2004).The Incredible 5-Point Scale – Assisting
Students with Autism Spectrum Disorders in Understanding Social Interactions
and Controlling Their Emotional Responses. www.5pointscale.com (isr& AMgryzI
iv`c auplbD hY)
nINd
Owens, J & Mindell, JA (2005). Take Charge of Your Child’s Sleep. New
York: Marlowe and Company
hor
Greene, R (2001). The Explosive Child: A New Approach for Understanding
and Parenting Easily Frustrated, Chronically Inflexible Children. New York:
Harper Collins.
Williams, MS & Shellenberger, S (1996). Introduction to How Does Your
Engine Run? The Alert Program for Self-Regulation. Therapy Works Inc:
Albuquerque, NM.
ie`k nvInqwkwrI pRogrwm ijhVw cukMny rihx dy hwlwq nUM brkrwr r`Kx leI FukvIAW kwrjnIqIAW dI
cox krn iv`c b`icAW Aqy mwipAW nUM shwrw idMdw hY[
Louv, R (2005). Last Child in the Woods: Saving Our Children From NatureDeficit Disorder. Chapel Hill, North Carolina: Algonquin Books.
Punjabi
myry ishqmMd jIvn dw c`kw
My Healthy Living Pinwheel
tIcy inrDwrq krn dw vsIlw
Goal Setting Tool
AwpxI ishq Aqy slwmqI iv`c suDwr krdy hoey Aijhy 1-2 tIcy cuxo ijnHW nMU qusIN Awzmwauxw
cwhuMdy ho[ quhwfy tIicAW iv`c Aijhw kuJ vI Swml ho skdw hY ijhVw quhwfy muqwbk quhwfI
ishq leI mh`qvpUrx hY[ Awpxy tIcy sr kr lYx ’qy Awpxy Awp nMU SwbwSI dyxw Xwd r`Ko!
Choose 1-2 goals that you would like to try over the next while to improve your health
and wellness. Your goals can be anything that you feel is important to your health.
Remember to reward yourself when you reach your goals!
tIcw/Goal:
S:
M:
SMART tIcy hyT ilKy pRkwr A:
huMdy hn(SMART GOALS ARE):
Specific (S) inSicq
Measurable (M) mwpxXog
Action Plan (A) kwrj nIqI
Realistic (R) XQwrQk
R:
tIcw/Goal:
T:
S:
M:
(1~10 dy pYmwny ’qy quhwnMU Awpxy tIcy sr kr skx
dw ikMnw ku ivSvws hY? On a scale of 1-10, how
confident are you that you can reach your goal?)
A:
Time (T) s mW (tIicAW dI smIiKAw krn dw
to review goals)
R:
T:
tIcw/Goal:
nW/NAME:
S:
M:
A:
R:
T:
tIcw/Goal:
S:
M:
A:
R:
T:
myry hsqwKr:
My Signature:
vYnkUvr
(vancouver) 604.875.2084
tol &RI (toll-free) 1.800.665.1822
keltymentalhealth.ca
From: Healthy Living, Healthy Minds: A Toolkit for Health Professionals (BC Mental Health & Addiction Services and BC Children’s Hospital)
myry ishqmMd jIvn dw c`kw (audwhrx)
My Healthy Living Pinwheel (Example)
AwpxI ishq Aqy slwmqI iv`c suDwr krdy hoey Aijhy 1-2 tIcy cuxo ijnHW nMU qusIN Awzmwauxw
cwhuMdy ho[ quhwfy tIicAW iv`c Aijhw kuJ vI Swml ho skdw hY ijhVw quhwfy muqwbk quhwfI
ishq leI mh`qvpUrx hY[ Awpxy tIcy sr kr lYx ’qy Awpxy Awp nMU SwbwSI dyxw Xwd r`Ko!
Choose 1-2 goals that you would like to try over the next while to improve your health
and wellness. Your goals can be anything that you feel is important to your health.
Remember to reward yourself when you reach your goals!
qxwE/icMqwvW nwl nij`Txw
tIcw/Goal: Managing stress/worries
S: fUMGy swh lYxw Deep breathing
M:
5 vwrI ‘pyt qk swh lYxw’ 5 ‘belly
SMART tIcy hyT ilKy pRkwr A:
huMdy hn(SMART GOALS ARE):
Specific (S) inSicq
Measurable (M) mwpxXog
Action Plan (A) kwrj nIqI
Realistic (R) XQwrQk
jdoN mYN qxwE iv`c/icMqq mihsUs krW
When I feel stressed/worried
R: 8/10
T:
ishq-BrpUr Bojn KwE
tIcw/Goal: Eat healthier
Agly h&qy (qwrI^)
Next week (date)
M:
(1~10 dy pYmwny ’qy quhwnMU Awpxy tIcy sr kr skx
dw ikMnw ku ivSvws hY? On a scale of 1-10, how
confident are you that you can reach your goal?)
A:
Time (T) s mW (tIicAW dI smIiKAw krn dw
to review goals)
pYt sim`Q
Pat Smith
izAwdw kwrjSIl hoxw
tIcw/Goal: Be more active
S:
M:
A:
R:
T:
pYdl qurnw Walking
somvwr, bu`Dvwr Aqy Su`krvwr nMU 45 imMt
Eat more fruit
1 &l/rozwnw 1 piece/day
S: izAwdw &l Kwxy
R:
T:
hr h&qy &lW dy 7 pIs ^rIdo
Buy 7 pieces of fruit/week
7/10
Agly h&qy (qwrI^) Next week (date)
nW/NAME:
45 minutes on Mon, Wed & Fri
At the park, with my mom
8/10
pwrk iv`c Awpxy mwqw jI dy nwl
2 h&iqAW dy AMq qk (qwrI^)
By the end of 2 weeks (date)
tIcw/Goal:
S:
ibhqr nINd lYxI
Sleeping well
sONx qoN pihlW ‘iqAwrI’ dw smW
Wind down’ time before bed
M: sONx leI jwx qoN 30 imMt pihlW
A:
R:
T:
30 min before bedtime
Awrwm phuMcwaux vwlw koeI kwrj kro (ikqwb, sMgIq, ieSnwn)
Do something relaxing (book, music, bath)
7/10
2 h&iqAW dy AMq qk (qwrI^)
By the end of 2 weeks (date)
myry hsqwKr:
My Signature:
vYnkUvr
(vancouver) 604.875.2084
tol &RI (toll-free) 1.800.665.1822
keltymentalhealth.ca
From: Healthy Living, Healthy Minds: A Toolkit for Health Professionals (BC Mental Health & Addiction Services and BC Children’s Hospital)
swDn Aqy vsIly | 7
ishq-BrpUr Bojn Kwxw
Bojn sMbD
M I Xojnw bxwauxI
XojnwbMdI krnw ieh XkInI bxwaux dw sB qoN vDIAw qrIkw hY ik
quhwfw pirvwr ishq-BrpUr, Gr iv`c pkwieAw hoieAw Bojn Kwvy[
jy quhwnMU pqw hovy ik rwq dy Kwxy vwsqy ikhVI cIz bxwaux dI Xojnw
hY Aqy quhwfy kol swrI sm`grI mOjUd hovy qW Kwxw iqAwr krnw bhuq
v`fw kMm nhIN jwpygw[
Bojn 4 &Uf gru`pW iv`coN G`to-G`t 3 &Uf gru`pW (Bojn dIAW SRyxIAW) iv`c d`sIAW cIzW muqwbk
hoxw cwhIdw hY[ Xwd r`Ko, 4 &Uf gru`p hn: sbzIAW Aqy Pl, Anwj dy bxy auqpwd, du`D
Aqy du`D dy bdl, mIt Aqy mIt dy bdl[ iksy ie`k fMg dy Bojn dI audwhrx Aqy &Uf gru`p
inrDwrq krn dI ie`k audwhrx hyTW id`qI hY:
Bojn: PlIAW Aqy “cIz” vwly brItoz Aqy nwl slwd
PlIAW (bInz) = mIt Aqy mIt dy bdl
cIz = du`D Aqy du`D dy bdl
tOrtIlw = Anwj qoN bxy auqpwd
slwd = Pl Aqy sbzIAW
ku`l &Uf gru`p = 4 iv`coN 4
SurUAwq krn smyN ivSyS qOr ’qy ieh p`kw kro ik BojnW sMbMDI quhwfIAW XojnwvW sOKIAW
hox[ BojnW leI XojnwbMdI krn leI smW k`Fo[ BojnW dI XojnwbMdI iv`c Awpxy b`cy nUM Swml
kro[ grOsrI ^rIdx leI h&qy iv`c ie`k vwrI ^rIdwrI leI cIzW dI ilst bxwE[
bI.sI. iclfRn hspqwl dy pROivMSIAl mYNtl hYlQ mYtwbOilk pRogrwm v`loN iqAwr kIqw igAw
8
Bojn dI Xojnw dw nmUnw:
AYqvwr
› hYmbrgr
› slwd/rLIAW-imlIAW hrIAW sbzIAW
&Uf gru`p
=4
› du`D dw glws
somvwr
› nwl tost au~pr PlIAW (bInz)
Aqy
&Uf gru`p
=4
› nwl Bw& dy ky iqAwr kIqI bROklI
somvwr
›
syk ky iqAwr kIqI AspYrygs nwl
&Uf gru`p
=4
› Syk AYNf byk ickn Aqy cOl
&Uf gru`p
=4
› iSRMp Aqy AYvwkYfo
bu`Dvwr
› rLIAW-imlIAW hrIAW sbzIAW
› du`D dw glws
vIrvwr
›
AOrzo (pwsqw dI Skl vwly jON dy dwxy) Aqy
Coty tukiVAW iv`c k`ty hoey ickn dw slwd
&Uf gru`p
=4
(iSmlw imrcW Aqy &Ytw cIz nwl)
Su`krvwr
› k`itAw KIrw Aqy gwjrW
›
dwl cOl Aqy nwl swdw dhIN
&Uf gru`p
=4
›
mtr Aqy gwjrW
&Uf gru`p
=4
› mtr Aqy gwjrW
SnIvwr
(cIz dy nwl)
› syk lgw ky iqAwr kIqIAW sbzIAW
swDn Aqy vsIly | 9
ishq-BrpUr Bojn Kwxw
Bojn dI AwpxI Xojnw ^ud bxwE[ dyKo ik kI qusIN ieh smJ skdy
ho ik hr fMg dy Kwxy iv`c ikMny &Uf gru`p Swml hn[
AYqvwr
&Uf gru`p
=
somvwr
&Uf gru`p
=
mMglvwr
&Uf gru`p
=
bu`Dvwr
&Uf gru`p
=
vIrvwr
&Uf gru`p
=
Su`krvwr
&Uf gru`p
=
SnIvwr
&Uf gru`p
=
10
cwroN &Uf gru`pW iv`cly BojnW dI sUcI hyTW id`qI hoeI hY[ qusIN ies nUM
grOsrI dI ilst dy qOr ’qy vI iesqymwl kr skdy ho[
sbzIAW
Aqy Pl
mIt Aqy mIt d
bdl
 mtr (Peas)
 kyl/kolwrfz
(Kale/collards)
 bRoklI (Broccoli)
 SkrkMdI (Yam)
 bilaUbYrI (Blueberries)  fylI mIt (Deli
meat)
 pIlw/hrw inMbU
 toPU (Tofu)
(Lemon/Lime)
 AspYrygs
(Asparagus)
 k`dU (Pumpkin)
 cYrIAW (Cherries)
 h`ms (Hummus)
 iBMfIAW (Okra)
 AMgUr (Grapes)
 f`bwbMd m`CI (sYmn,
tUnw, kRYb) (Canned fish
(salmon, tuna, crab))
 m`kI (Corn)
 AYfwmwmy (Edamame)  bYNgx (eggplant)
 AMb (Mango)
 gwjrW (Carrots)
 qorIAW (Zucchini)  stRwbYrI (Strawberry)
 KIrw (Cucumber)
 Pu`l goBI
(Cauliflower)
 rsbYrI (Raspberry)
 KurmwnI (Apricot)

bM
d
go
B
I
(Cabbage)
 AYvwkYfo (Avocado)
 bOk cOey (Bok Choy)
 gwie lYn (Gai Lan)  kolHrwbI (Kohlrabi)  bYrIz (Berries)
 cukMdr (Beets)
 k`dU (Squash)
 pwlk (Spinach)
 rpInI (swg)
(Rapini)
 tmwtr (Tomatoes)
 mSrUm (KuMBW)
(Mushrooms)
 syb (Apple)
 kylw (Banana)
 kIvI (Kiwi)
 hrIAW PlIAW (Green  nwSpwqI (Pear)
beans)
 AwVU (Peach)
 AwlUU (Potatoes)
 lYts (Lettuce)
 iSmlw imrcW
(Sweet peppers)
 hdvwxw
(Watermelon)
 nYktirn
(Nectarine)
 kRYkrz
(Crackers)
 KrbUjw (Honeydew)
 AmrUd (Guava)
 lIcI (Lychee)
 sMqrw (Orange)
 ppIqw (Papaya)
 Anwnws (Pineapple)
 rubwb (Rhubarb)
 kRYnbYrI (Cranberry)
Milk and
Alternatives
Anwj dy
auqpwd
 pwsqw (Pasta)
 ckoqrw (Grapefruit)
 m`kI dw Awtw
(Corn Flour)
 qwzy pwxIAW dI m`CI
(hYirMg, sYmn, trwaUt)
(Fresh fish (herring,
salmon, trout))
 dwlW (Lentils)
 igrIAW (iClky
rihq) (Nuts (shelled))
 sykIAW hoeIAW bInz
(PlIAW) (Baked beans)
 rI&rwief bInz
(Refried beans)
 pIn`t btr Aqy
honw igrIAW dy m`Kx
(Peanut butter or nut
butters)
 bIj (iClkw rihq)
(Seeds (shelled))
 bI& (Beef)
 bwiesn/m`J (Bison/
Buffalo)
 du`D (Milk)
 ickn (Chicken)
 l`sI (Buttermilk)
 gym brfz (iq`qr,
grwaUs) (Game birds
(partridge, grouse))
 bRY~f (Bread)
 bwrly (jON) (Barley)  cwklyt vwlw du`D
(Chocolate milk)
 bYnOk (cpwqI)
 pItw (Pita)
(Bannock)
 cIz (Cheese)
 tOritlw
(Tortilla)
 kONjI (Congee)
 kOtyj cIz (Cottage
cheese)
 gym mIt (ihrn,
AmrIkI ihrn, kYrIbU,
bwrwisMGw) (Game
meats (deer, moose,
caribou, elk))
 nwn (Naan)
 kOrn bY~f
(Cornbread)
 sIrIAl
(Cereal)
 ieMgilS mi&n
(English muffin)
 kuskus
(Couscous)
 vO&l (pqlw ibskut)  kIi&r (Kefir)
 b`krw (Lamb)
(Waffle)
 pnIr (Paneer)
 trkI (Turkey)
 blgr (Bulgur)
 pYnkyk (Pancake)
 kInuAw
(Quinoa)
 puifMg/kstrf (du`D qoN
bxwieAw) (Pudding/
Custard (made from
milk))
 AMfy (Eggs)
 rol (Roll)
 cwvl (Rice)
 ortI&wief soey dy pIx
vwly pdwrQ (Fortified
soy beverage)
 dhIN (Yogurt)
 b`krI (Goat)
 hYm (Ham)
swDn Aqy vsIly | 11
ishq-BrpUr Bojn Kwxw
quhwfy pirvwr leI
Awzmwaux Xog srgrmIAW
kwrjSIl rihx, Kyfx Aqy Awpxy pirvwr nwl mOj-msqI krn sMbD
M I
suJwA
jy qusIN b`icAW nUM ieh idKwE ik srgrmIAW ’c Swml hoxw mOjmsqI vwlw kwrj hY Aqy ies nwl cMgw mihsUs huMdw hY qW b`icAW dy
ieh socx dy Awswr vD jWdy hn ik kwrjSIl hoxw idlcsp hY[
Kyf dy mYdwn iv`c Kyf:o
“&wlo dI lIfr” nW dI Kyf AwzmwE[ Awpxy b`cy nUM quhwfI AgvweI krn leI kho jW aunHW nUM
kho ik auh quhwfI nkl krn:
› “mMkI bwrz” au~pr cVHnw
› surMgW iv`coN ryNg ky inklxw
› slweIf au~pr cVHnw Aqy Q`ly Awauxw
› B`jxw Aqy swry &YNsW nUM h`Q lgwauxw
› l`kV dy poirAW au~pr qurnw Aqy Awpxw sMquln bxwauxw
hyT ilKIAW srgrmIAW nUM
ie`k-ie`k imMt leI kro:
• r`sw t`pxw
• hUlw-hUp
• iksy inSwny ’qy bwl su`txI
• srIr dy kyNdrI ih`sy sMbMDI ksrqW • bYTkW Aqy “lMijz” • bwsiktbwl auCwlxI
• lckdwr rsI/Bwr nwl kIqIAW jwx
vwlIAW ksrqW
• ie`ko QW KVH ky “jwigMg” krnw
rukwvtW vwlw rwh iqAwr kro:
› Awpxy b`icAW nwl rL ky soco ik qusIN “rukwvtW vwly rwh” iv`c kI kuJ Swml krnw cwhuMdy ho
› A`gy vDx dy qrIikAW bwry soco: au~pr cVHnw, qurnw, ryNgxw (h`QW Aqy pYrW ’qy ho ky), irVHnw (iF`f dy bl), luVHkxw, klwbwzIAW mwrnIAW, CwlW mwrnIAW, ie`k pYr ’qy ku`dxw, lMmI Cwl mwrnI, dOVnw, Awid[
› Awpxy Gr ivclIAW aunHW cIzW bwry soco ijnHW nUM qusIN iesqymwl kr skdy ho, ijvyN ik: so&y, kursIAW, myz, g`dy, plwsitk dy hUp (C`ly), v`fy blwk, ij`m iv`c vrqy jwx vwly mYt, g`dIAW, tYlI&on dIAW ikqwbW, r`sIAW, Awid[
bI.sI. iclfRn hspqwl dy pROivMSIAl mYNtl hYlQ mYtwbOilk pRogrwm v`loN iqAwr kIqw igAw
12
Gr iv`c Kyf:o
› lwiebRyrI qoN v`K-v`K qrHW dIAW ksrqW dIAW
vIifEz ilAwE[ AijhIAW vIifEz dI Bwl
kro ijhVIAW quhwfy b`cy/nOjvwn dI aumr muqwbk
FukvIAW hn, ijvyN ik:
• Xogw, pwielyts jW ih`p-hOp fWs
• Coty b`icAW leI msqI BrIAW hrkqW/ nwc vwly gIq
› ksrq dw swzo-swmwn ijvyN ik Ku`lHy vyts (jW sUp dy 2 kYnW dI vrqoN kro) jW ksrq
vwlI gyNdW nUM AijhI QW ’qy r`Ko ij`Qy qusIN aunHW nUM dyK sko[ qusIN tI.vI. au~pr
mShUrIAW dy AMqrwl jW bRyk lYx smyN aunHW dI vrqoN kr skdy ho[
› bwhrlIAW KyfW nUM AMdr Kyfy jwx leI KyfW iv`c kuJ qbdIlIAW kro (ijvyN gubwirAW
jW nrm gyNdW nwl KyfIAW jwx vwlIAW KyfW)
bwhrI srgrmIAW AwzmwE:
›
swiekl clwauxw
› sivimMg
› rOk klwieMibMg
› ien lweIn skyitMg
› kYXwikMg
› pYdl qurnw jW phwV cVHnw
› skUtirMg
› glI iv`c hwkI Kyfxw
› skINg
› B`jx-BjweI Kyfxw
› stwpU KyfxI
› imnI gOl&
› sno SUieMg
› sno (br&) iv`c Kyfxw
› tbOginMg/itaUibMg
› skytborifMg
› pwxI dy PuhwirAW iv`cNo B`jdy hoey lMGxw
swDn Aqy vsIly | 13
ishq-BrpUr Bojn Kwxw
srgrmIAW nUM Awpxy rozwnW kwrjW dw ih`sw bxwE:
› swiekl clw ky, pYdl qur ky jW skUtr ’qy skUl, pwrk Awid jwE[
› grOsrI dw smwn Gr dy AMdr iljwaux jW gwrbyj/rIswiekilMg dw smwn bwhr r`Kx iv`c
mdd kro[
› “lOn” iv`c pey p`qy cu`ko, bwZbwnI, nvyN bUty lgwaux
Aqy br& htwaux iv`c mdd kro[
› ku`qy nUM nwl lY ky sYr krn jW B`jx leI jwE[
› AYlIvytr dI QW pOVIAW dw iesqymwl kro
› idn iv`c 10,000 kdm qurn dI koiSS kro (kdmW
dI igxqI r`Kx leI qusIN pYfomItr dw iesqymwl kr
skdy ho)
› bs qoN ie`k stwp pihlW au~qro Aqy bwkI rsqw qur
ky jwE[
mINh vwly idnW leI srgrmIAW:
mINh leI iqAwr rho; mINh qoN bcwA krn vwly kpVy
iqAwr r`Ko Aqy qusIN iB`jdy hoey vI bhuq kuJ kr skdy ho[
pr jy qusIN bwhr iblkul vI nhIN jw skdy qW hyT ilKIAW
srgrmIAW kro:
› bOilMg
› Awies skyitMg jW ienfor klwieMibMg
› kimaUintI sYNtr ivKy Epn ij`m
› sMgIq lgw ky Awpxy ilivMg rUm iv`c n`co
› fWs klws jW Xogw dI “frwp-ien” klws leI jwE
hor srgrmIAW:
› cYrItI vwk/B`jx iv`c ih`sw lE Aqy aus leI
iqAwrI kro (keI kimaUintI sYNtr tRyinMg pRogrwm
pyS krdy hn)[
› kimaUintI dy smwgmW iv`c ih`sw lE[
› Awpxy b`icAW nwl koeI dosqwnw mukwbly iv`c ih`sw
lE (audwhrx vjoN r`sw t`pxw)[
› pwrtIAW dI vrqoN srgrmIAW nUM h`lwSyrI dyx leI
kro (ijvyN skyitMg jW bOilMg)
vIkAYNf ’qy
Swm nUM
skUl qoN bwAd
skUl iv`c
skUl qoN pihlW
kdoN mYnMU ikhVI cIz qoN qxwA
ho irhw hY
myry idn iv`c qxwA
mYnUM ies nwl kI mihsUs
huMdw hY
mYN kI kr skdw hW
bwlg ikvyN myrI mdd kr
skdy hn
swDn Aqy vsIly | 15
qxwA nwl nij`Txw
Awpxy b`cy nUM hr siQqI dy skwrwqmk pihlU
Aqy hry ivcwrW v`l iDAwn dyx leI pRyirq
kro[
Awpxy ivcwrW nUM bol ky sWJy krn nwl quhwfy
b`cy nUM ieh pCwx krn iv`c mdd imlygI
ik kI auh ivcwr shwiek hn jW Ashwiek
hn[
Awpxy b`cy nUM kho ik auh pirvwr dy swry
mYNbrW nUM lwl ivcwrW Aqy hry ivcwrW dw
mqlb smJwvy[
hry ivcwr socx
bwry is`Kxw
AOKI siQqI
Kyfx leI koeI
swQI l`Bxw
A`j bwhr Kyfx leI cMgw idn hY[
mYN ie`k idn tOm nwl KyifAw sI[
mYN cMgw im`qr ho skdw hW[
ivcwr
inrwSw
swry socdy hn ik mYN “l`lU” hW[
TIk mihsUs krnw
^uSI
ie^iqAwr imlxw
Awqm-ivSvws iv`c vwDw
Aihsws
bybsI
iek`lwpx
audwsI
Aihsws
koeI mYnMU psMd nhIN krdw[
Ashwiek ivcwr
ihMmq
mOj krnI
^qry mol lYxy
muskurwauxw
vqIry
hOslw C`f dyxw
irhwV krnw
kMm ivcwly C`fxw
roxw
vqIry
Ashwiek lwl ivcwrW nUM bdlxw, shwiek hry ivcwrW nUM vDwauxw
swDn Aqy vsIly | 17
qxwA nwl nij`Txw
&YmlI fvYlpmYNt &rYNfz &wr lweI& pRogrwm
pwQvyz hYlQ AYNf rIsrc sYNtr Aqy minstrI Aw& iclfRn AYNf
ies dI vrqoN vwsqy ienHW dI iejwzq leI geI hY:
bdlxw hY:
nUM shwiek hry ivcwrW iv`c ikvyN
ik Awpxy Ashwiek lwl ivcwrW
id`qy ryKw-ic`qr nUM Bro Aqy jwxo
mwVy ivcwrW
nUM bdlxw
AOKI siQqI
shwiek ivcwr
Ashwiek ivcwr
Aihsws
Aihsws
Ashwiek lwl ivcwrW nUM bdlxw
vqIry
vqIry
18
swDn Aqy vsIly | 19
qxwA nwl nij`Txw
mn nUM SWq krn dy sOKy qrIky
fUMGy swh lE
swh lYx sMbD
M I ksrqW
fUMGy swh lY ky qusIN Awpxy srIr nUM hOlw Aqy mn nUM
SWq hox iv`c mdd kr skdy ho[ fUMGy swh lYx leI
ie`k qrIkw hyTW id`qw igAw hY:
›
klpnw kro ik quhwfy pyt AMdr ie`k gubwrw hY[
Awpxw ie`k h`Q AwpxI Dun
M I hyT r`K[
o
1. hOlI-hOlI gubwrw
PulwE 1 …. 2 …. 3 …. 4 ….
› n`k rwhIN cwr sikMtW leI hOlI-hOlI swh lE[
2. h
ux, gubwry iv`coN hvw
nUM hOlI-hOlI k`Fo
1 …. 2 …. 3 …. 4 ….
› jdoN gubwrw Br jwvy qW Awpxy mUh
M rwhIN cwr sikMtW › gubwry iv`c hvw BrdI mihsUs kro – quhwfw pyt Pul
` xw cwhIdw hY[
qk swh C`f[
o
› ijauN-ijauN gubwrw Brygw Aqy KwlI hovg
y w, quhwfw h`Q vI AMdr bwhr hovg
y w[
›2 sikMt ieMqzwr kro Aqy kuJ dyr ieh ikirAw duhrwE[
› fUG
M y swh lYx smyN ieh p`kw kro ik srIr dy au~prly ih`sy (moFy Aqy CwqI) nUM iF`lw C`ifAw hov[
y
ies jwxkwrI nUM AnxietyBC
(AYNgzwietI bI.sI.) qoN FwilAw igAw hY
iksy SWq QW dI
klpnw kro
›
ie`k SWq QW l`Bo Aqy AwpxIAW A`KW bMd kro[
› qusIN A`j qk ijhVI sB qoN izAwdw SWq QW ’qy gey ho, aus bwry soc[
o klpnw kro ik qusIN aus QW ’qy ho[
› ieh vrxn kro ik auh QW ikho ijhI idKdI hY, au~Qy ikho ijhIAW AwvwzW hn, ikho ijhI ^uSbU hY[
› jdoN qusIN qxwA jW icMqw mihsUs kr rhy hov,o audNo
ies AvsQw iv`c vwps prq jwE[
Awpxy p`iTAW nUM
SWq kro
› dv
o W h`QW dIAW mùTIAW bMd kro, hr r`Q dI mùTI Gùt
ky bMd kro[ Gùt…
o Gùt…
o Gùt…
o iF`lI C`fo
› hux, AwpxIAW mùTIAW nUM dubwrw mIcdy hoey Awpxy
srIr nUM Gùtx leI AwpxIAW bwhW qx lE, Gùt…
o
Gùt…
o Gùt…
o iF`lw C`f[
o
› hux, mùTI mIcdy hoey AwpxIAW bwhW nUM Gutdy hoey
AwpxIAW l`qW nUM vI Gùt lE, Gùt…
o Gùt…
o Gùt…
o
iF`lw C`f idE[
› jy quhwnMU psMd hovy qW ies nUM duhrwE[
› Awpxy h`QW, bwhW Aqy l`qW nUM JtkwE[ aumId hY hux
qusIN izAwdw SWq mihsUs kr rhy hovg
o [
y
ies jwxkwrI nUM Psychology Foundation of Canada
(swiekwlojI &waUNfySn Aw& kYnf
y w) qoN FwilAw igAw hY
swDn Aqy vsIly | 21
qxwA nwl nij`Txw
muSklW nUM ikvyN h`l krnw hY
pihlW muSkl dI pCwx kro (aus nUM koeI nW idE)[
ieh dyKo ik qusIN aus muSkl bwry ikho ijhw mihsUs krdy ho[
audwsI
gu`sw
fr
aulJx
aucwt
ieh &Yslw kro ik qusIN aus sm`isAw bwry kI krnw cwhuMdy ho
(audwhrx vjoN, qusIN mdd mMg skdy ho, dUjy ivAkqI nUM d`s
skdy ho ik quhwnMU ikho ijhw mihsUs huMdw hY jW ies bwry socx
leI au~QoN prHy ho skdy ho[
1
2
3
qusIN ijhVI Xojnw nUM Apnwaux dw &Yslw
kIqw hY aus nUM AwzmwE[
ies bwry ivAwiKAw krnI XkInI bxwE ik ies sm`isAw ny
quhwnUM ikvyN pRBwivq kIqw hY, qusIN ies bwry ikho ijhw mihsUs
kr rhy ho Aqy qusIN kI huMdw dyKxw cwhuMdy ho ijs nwl quhwnUM
ibhqr mihsUs krn iv`c mdd hovy[
jy quhwfy v`loN cuxI hoeI Xojnw kMm nw kry qW hOslw nw
C`fo Aqy mdd mMgo!
ies nUM bI.sI. iclfRn’z hspqwl dy cweIlf
sweIkwieAwitRk ienpySYNt Xuint v`loN iqAwr kIqw igAw hY[
ies nUM aunHW dI iejwzq lY ky iesqymwl kIqw igAw hY[
swDn Aqy vsIly | 23
nINd
b`icAW leI sOx sMbD
M I suJwA
rwq nUM cMgI nINd lYx leI qusIN hyT
ilKy kwrj kr skdy ho:
hr roz ie`ko smyN sOvoN Aqy au~To
quhwfw srIr ie`k kwrj-kRm dy AnukUl ho jwvygw
kY&In qoN prhyz kro - ^ws qOr ’qy dupihr
Aqy rwq nUM
kY&In keI qrHW dy BojnW Aqy pIx vwly pdwrQW, ijvyN ik
cwklyt Aqy sofw, iv`c huMdI hY[
ieh p`kw kro ik quhwfw bY~frUm hnyrw, SWq
Aqy Awrwmdyh hovy
qusIN Awpxy mwipAW qoN mdd mMg skdy ho
rwq dw Kwxw Kwx qoN bwAd qyz lweItW qoN
prhyz kro
tI.vI., kMipaUtr Aqy skRIn sMbMDI hor gqIivDIAW Swml
hn
idn iv`c ksrq kro
idn dy smyN dOV lgwaux Aqy Kyfx nwl quhwfy srIr nUM
sOx leI iqAwr hox iv`c mdd imldI hY (koiSS kro ik
sOx qoN 3-4 GMty pihlW ksrq nw kIqI jwvy)
sOx dy smyN sMbMDI rutIn bxwE
rozwnw rwq nUM sOx qoN pihlW mn nUM SWq krn leI ie`ko ijhy
kwrj kro, ijvyN ik kosy pwxI nwl nhwauxw, pVHnw jW SWq
sMgIq suxnw[ quhwfy srIr nUM pqw l`g jwvygw ik hux sOx leI
iqAwr hox dw smW hY[ sOx dy smyN sMbMDI ie`k ieMtrYkitv
rutIn cwrt http://keltymentalhealth.ca/ ’qy auplbD hY[
swDn Aqy vsIly | 25
hvwly
FRIENDS Parent Presentation (2009). The FORCE Society for Kids’
Mental Health.
Jackson, JT and Owens, JL (1999). AiDAwpkW Aqy bI.fI. vwly b`icAW leI
qxwA nwl nij`Tx sMbMDI klwsrUm ADwrq vsIlw[ Intervention in School and
Clinic, Vol. 35(2)
Koeppen, J (2010). Autism: Feeding Issues and Picky Eaters.
http://thinkingautismguide.blogspot.com/2010/07/autism-feeding-issues-andpicky-eaters.html (isr& AMgryzI iv`c auplbD hY)
Kutcher, S (2008). Why Teens Need Their Sleep.
http://www.slideshare.net/teenmentalhealth/why-teens-need-their-sleeppresentation (isr& AMgryzI iv`c auplbD hY)
Law, M (2006). Autism Spectrum Disorders and Occupational Therapy.
Briefing to the Senate Standing Committee on Social Affairs, Science
and Technology, Canadian Association of Occupational Therapists.
http://www.caot.ca/pdfs/Autism%20Brief%20Nov%2006.pdf
(isr& AMgryzI iv`c auplbD hY)
Mindell, JA, & Owens, JA (2003). A Clinical Guide to Pediatric Sleep:
Diagnosis and Management of Sleep Problems. Philadelphia, PA:
Lippincott Williams & Wilkins (isr& AMgryzI iv`c auplbD hY)
Morris, SE (1999). Build on What the Child Knows and Accepts.
Expanding Children’s Diets.
http://www.new-vis.com/fym/papers/p-feed13.htm
(isr& AMgryzI iv`c auplbD hY)
BC Mental Health & Addiction Services (2012). Using Melatonin in
Children and Adolescents.
http://keltymentalhealth.ca/r/melatoninmelatonin-cr
(isr& AMgryzI iv`c auplbD hY)
dwAvw-iqAwg
ishqmMd rihxI-bihxI… ieh sB dw ih`sw hY tUlikt (tUlikt) dw mksd bI.sI.
iv`c Aijhy pirvwrW dI mdd krnw hY ijnHW dy iksy b`cy nUM mwnisk ishq sm`isAw
hY[ ieh tUlikt ishqmMd rihxI-bihxI dIAW AwdqW ivkisq krn Aqy aunHW nUM
brkrwr r`Kx iv`c aunHW pirvwrW dI mdd krdI hY[ ies tUlikt dw mMqv iksy
FukvyN ishq sMBwl pySyvr v`loN id`qI jWdI slwh dI QW lYxw nhIN hY[ jy pySyvr
slwh dI loV pvy qW iksy kwibl Aqy Xogqw-pRwpq pySyvr dIAW syvwvW lYxIAW
cwhIdIAW hn[ ies tUlikt iv`c id`qI iksy vI jwxkwrI nUM iksy vI rUp iv`c
British Columbia Mental Health Society Branch, Children’s & Women’s
Health Centre of British Columbia Branch jW Provincial Health Services
Authority (together the “Societies”), jW the F.O.R.C.E. Society for Kids’
Mental Health dI rsmI jW ZYr-rsmI nIqI nhIN smiJAw jwxw cwhIdw[
ies tUlikt iv`c id`qI sMprk jwxkwrI Aqy vY~bsweItW dy ilMk isr& quhwfI
shUlq leI hI pRdwn kIqy gey hn[ soswietIAW ienHW ilMks rwhIN imlx vwlI
jwxkwrI, ilMk jW ivSw-vsqU qwzw hox dI grMtI nhIN kr skdIAW[ koeI sMprk
ilMk id`qy jwx dw ieh mqlb nhIN hY ik soswietIAW aunHW v`loN pyS kIqy auqpwdW
Aqy syvwvW dw smrQn krdIAW hn[ jwxkwrI iv`c iksy ZlqI jW Bu`l-cuk jW
ies tUlik`t iv`c id`qI AijhI iksy jwxkwrI, ilMk, sMprk, rwey jW slwh dI vrqoN
kwrx au~BrI iksy dyxdwrI leI soswietIAW koeI izMmyvwrI nhIN lYNdIAW[
© 2013 bI.sI. mYNtl hYlQ AYNf AYifkSn srivisz Aqy bI.sI. iclfRnz hspqwl,
pRoivMSIAl hYlQ srivisz AQwirtI dIAW eyjMsIAW
pihlw pRkwSn 2011
bc children’s hospital
Mental Health Building, Room P3 – 302, 3rd floor
4500 Oak Street, Vancouver BC V6H 3N1
tel 604.875.2084 toll free 1.800.665.1822 fax 604.875.3688
email keltycentre@bcmhs.bc.ca keltymentalhealth.ca