kpdpÞe fus¡ sZph_¡ Ap`Z¡ _L$pfpÐdL$ fus¡ gCA¡ R>uA¡. sZph A¡V$g¡ Ap`Z¡ d_ L$p¡C õhS>__u CÅ, AL$õdps, dp„v$Nu L¡$ d©Ðey A\hp Apr\®L$ k„L$V$, L$pd_p¡ bp¡Å¡ L¡$ Ap`Zu `qf[õ\rsdp„ Aph¡gy„ A¡L$pA¡L$ `qfhs®_. sZphS>_L$ `qf[õ\rs Ecu \pe A¡V$g¡ Ap`Z¡ ifuf A_¡ d_\u \pL$u S>CA¡ R>uA¡, QuqX$ep b_u S>CA¡ R>uA¡, d_dp„ lspip L¡$ r_fpip_u gpNu \hp dp„X¡$ R>¡, L$pd_p bp¡Å l¡W$m v$bpC Nep lp¡CA¡ A¡hy„ gpNhp dp„X¡$ R>¡ A_¡ d_dp„ spZ L¡$ tQsp A_ychpe R>¡.

`Z sZph L„$C _L$pfpÐdL$ S> lp¡e R>¡ A¡hy„ _\u. sZph hNf Ap`Z¡ Ærhs flu iL$uA¡ _l]. A¡ Ap`Zp Æh__¡ V$L$phu fpM_pfy„ A_¡ L$V$p¡L$V$u_p¡ kpd_p¡ L$fhp dpV¡$ kÄS> L$f_pfy„ â¡fL$ bm R>¡. kyMv$ `qf[õ\rsdp„ `Z sZph `¡v$p \C iL¡$ R>¡. Dv$plfZ sfuL¡$, _hy„ dL$p_ gCA¡ L¡$ _p¡L$fudp„ bY$su dm¡ sp¡ _hu_ S>hpbv$pfuAp¡ L¡$ dp¡cpdp„ `qfhs®_ Aphsp„ `Z sZph Ecp¡ \pe R>¡. â¡ddp„ `X$hy„ A_¡ â¡ddp„ _pku`pk \hy„ A¡ b„_¡ A¡L$kfMu fus¡ sZphS>_L$ b_u iL¡$ R>¡.

kpdpÞe fus¡ Ap`Zp sZph_p„ Dv¹$Ndõ\p_p¡ ÓZ R>¡ : Ap`Ï„ hpsphfZ, Ap`Ï„ ifuf A_¡ Ap`Zp rhQpfp¡. Ap`Zp hpsphfZdp„\u Ap`Zp D`f A_yL|$g__u dpN `¡v$p L$f_pfp `qfhs®_p¡ L¡$ a¡fapfp¡ kss `¡v$p \ep L$f¡ R>¡. Ap`Z¡ kss lhpdp__p a¡fapfp¡, Op¢OpV$, cuX$, kde_y„ v$bpZ, L$pe®_y„ v$bpZ, ìe[¼s-ìe[¼s hÃQ¡_p k„b„^p¡_u spZ hN¡f¡_p¡ A_ych L$fuA¡ R>uA¡. Ap a¡fapfp¡ kp\¡ A_yL|$m \hp dpV¡$ Ap`Ï„ dNS> A_¡ ifuf S>¡ ârsq¾$epAp¡ DÐ`Þ_ L$f¡ R>¡ A¡_¡ S> Ap`Z¡ sZph sfuL¡$ Ap¡mMuA¡ R>uA¡. ep¡N_p ds¡ sZph_y„ L$pfZ dpZk_y„ d_ L¡$ rQÑ R>¡.

Ap\u S> ip÷dp„ L$üy„ R>¡ L¡$ -
d_ A¡h d_yóepZpd¹ L$pfZ bÞ^dp¡nep¡:

Ap rQÑ d_, byrÙ A_¡ Al„L$pf A¡d ÓZ cpN_y„ b_¡gy„ R>¡, S>¡_¡ Ap`Z¡ A„s:L$fZ _pd\u Ap¡mMuA¡ R>uA¡. rQÑ bpüL$fZp¡ kp\¡ `Z Å¡Xpe¡gy„ R>¡. Ap bpüL$fZp¡ 10 R>¡, S>¡dp„ Qny, L$Z®, Æc, _pL$ A_¡ ÐhQp A¡ `p„Q op_¡[ÞÖep¡ A_¡ lp\, `N, Æc, Nyv$p A_¡ D`õ\ (âS>__ B[ÞÖe) A¡ `p„Q L$d£[ÞÖep¡_p¡ kdph¡i \pe R>¡. L$W$p¡`r_jv$dp„ 10 bpüL$fZp¡_¡ Op¡X$pAp¡ kp\¡ kfMphhpdp„ Apìep„ R>¡. ifufê$`u f\_p Ap Op¡X$pAp¡_u gNpd d_ R>¡, Äepf¡ byrÙ kpfr\ R>¡.

Ap`Ï„ rQÑ Ap B[ÞÖep¡ Üpfp kss bpü S>Ns_p rhjep¡ ÅZhp, dpZhp_p¡ âeÐ_ L$f¡ R>¡. rhjep¡ `pR>m cV$L$sp rQÑ_¡ rQÑh©rÑ L$l¡hpdp„ Aph¡ R>¡. rhjep¡_¡ cp¡Nhhp_u Ap gpgkp S> dpZk dpV¡$ kss sZph Ecp¡ L$f¡ R>¡.

A¡V$g¡ Å¡ sZphfrls \hy„ lp¡e sp¡ B[ÞÖep¡ê$`u Op¡X$pAp¡_¡ rhjep¡ sfa v$p¡X$sp AV$L$phu_¡ A„sdy®M L¡$ ApÐdõ\ b_phhp Å¡CA¡—.

iê$Apsdp„ sZph h^¡ s¡d Ap`Zu L$pe®i[¼s `Z h^¡ R>¡.
sZph_u dpÓp AdyL$ lv$\u h^¡ A\hp A¡ gp„bp¡ kde Qpg¡ sp¡ A¡_u Ap`Zu L$pe®i[¼s D`f rh`fus Akf \pe R>¡.

L$pe®iug fl¡hp dpV¡$ AdyL$ dpÓpdp„ sZph lp¡hp¡ S>ê$fu R>¡. Ap_¡ kyMv$ sZph (eustress, good stress) L$l¡ R>¡. `Z sZph_y„ âdpZ h^¡ A\hp A¡ gp„bp¡ kde Qpg¡ sp¡ A¡ kyMv$ dV$u_¡ vy$Mv$ sZph (distress, bad stress) b_¡ R>¡.

vy$Mv$ sZph_u iê$Aps \sp„ S> L„$V$pmp¡, \pL$ S>Zphp dp„X¡$ R>¡. Ap kde¡ Ap`Z¡ A¡_¡ `pfMu_¡ A¡_p¡ ep¡Áe r_L$pg L$fhp¡ Å¡CA¡—. Å¡ s¡d L$fhp_p„ _ Aph¡ sp¡ Ap`Zu L$pe®i[¼s_p¡ _pi \pe R>¡ A_¡ sZph fp¡Ndp„ `qfZd¡ R>¡.

Ap\u sZph_p¡ kpd_p¡ L$fsp„ lp¡CA¡ Ðepf¡ Ap`Z¡ Ap`Zu i[¼s `f kss _S>f fpMhu Å¡CA¡. S>¡ nZ¡ Ap`Z_¡ L„$V$pmp¡ L¡$ \pL$ gpNhp dp„X¡$ L¡$ sfs Ap`Z¡ kdÆ g¡hy„ Å¡CA¡ L¡$ kyMv$ sZph_u dpÓp hV$phu_¡ Ap`Z¡ vy$Mv$ sZphdp„ âh¡iu Q|¼ep R>uA¡. kss L$pd L$fsu hMs¡ Ap bpbs ANÐe_u R>¡. Ap kde¡ b°¡L$ `pX$hp¡ ANÐe_p¡ R>¡. Å¡ Ap`Z¡ A¡ Q|L$u S>CA¡ sp¡ Ap`Zu L$pe®i[¼s kd|mNu _pi `pd¡ R>¡ A_¡ Ap`Z¡ fp¡N_¡ Apd„ÓZ Ap`u b¡kuA¡ R>uA¡.

dNS> A_¡ ifuf_p L$pe®_u A¡L$ buÆ `Z rhi¡jsp kdS>hp S>¡hu R>¡. X$p¡. A_£õV$ A¡g. fp¡TuA¡ "^u V¹$h¡ÞV$u rdr_V$ b°¡L$' _pd_p A¡d_p `yõsL$dp„ Ap rhi¡jsp_y„ hZ®_ L$ey¯ R>¡. Ap`Zp dNS>_y„ L$pe® A¡L$ Q¾$ A_ykpf Qpg¡ R>¡. Ap Q¾$_¡ AëV²$pqX$e_ Q¾$ (the ultradian cycle) L$l¡ R>¡. A¡dp„ dNS>_u L$pe®i[¼s b¡ cpNdp„ hl¢Qpe¡gu lp¡e R>¡ : kq¾$e Npmp¡ A_¡ Apfpd_p¡ Npmp¡. dNS>_u L$pe®i[¼s_p¡ kq¾$e Npmp¡ Apif¡ 70\u 90 rdr_V$_p¡ lp¡e R>¡. Ap v$frdep_ Ap`Zu L$pe®i[¼s A_¡ A¡L$pN°sp OZu KQu lp¡e R>¡. Ap Npmp v$frdep_ dNS>_u i[¼s ^ud¡^ud¡ h`fpsu fl¡ R>¡. dNS>_u i[¼s AdyL$\u h^pf¡ âdpZdp„ MQp®C Åe A¡V$g¡ L$pddp„ sZph Ecp¡ \pe R>¡; Ap`Z_¡ L„$V$pmp¡, \pL$ A_¡ QuX$ hfsphp dp„X¡$ R>¡. _¡hy„ rdr_V$_p kq¾$e Npmp `R>u Apif¡ 20 rdr_V$_p¡ Apfpd_p¡ Npmp¡ iê$ \pe R>¡. Ap v$frdep_ dNS> A¡_u MfQu L$pY¡$gu i[¼s `pR>u d¡mh¡ R>¡. A¡hy„ L$lu iL$pe L¡$ dNS>_u b¡V$fu QpS>£bg lp¡e R>¡. huk rdr_V$_p Apfpd_p Npmp v$frdep_ Ap b¡V$fu qfQpS>® \pe R>¡. A¡L$ hMs dNS>_u b¡V$fu qfQpS>® \pe A¡V$g¡ afu kq¾$e Npmp¡ iê$ \pe R>¡ A_¡ afu Ap`Zu L$pe®i[¼s A_¡ A¡L$pN°sp h^¡ R>¡. Apfpd_p Npmp v$frdep_ Ap`Zu L$pd L$fhp_u i[¼s A_¡ A¡L$pN°sp _bmu `X¡$ R>¡. A¡V$g¡ Ap hMs¡ dNS>_¡ Apfpd Ap`hp¡ S>ê$fu lp¡e R>¡. Ap fus¡ A¡L$ AëV²$pqX$e_ Q¾$ gNcN 90 rdr_V$_p kq¾$e Npmp_y„ A_¡ 20 rdr_V$_p Apfpd_p Npmp_y„ b_¡gy„ R>¡. ìe[¼s-ìe[¼sA¡ Ap kdeNpmp¡ rcÞ_ lp¡e R>¡. kf¡fpi AëV²$pqX$e_ Q¾$ 90\u 120 rdr_V$_y„ b_¡gy„ lp¡e R>¡ A_¡ qv$hk v$frdep_ s¡_y„ kss `y_fphs®_ \sy„ fl¡ R>¡. fpÓ¡ KOdp„ `Z Ap Q¾$ Qpgsy„ fl¡ R>¡, S>¡_¡ Ap`Z¡ NpY$ r_Öp_p 90 rdr_V$_p Npmp A_¡ 20 rdr_V$_p lmhu r_Öp_p õhê$`dp„ A_ychuA¡ R>uA¡. lmhu r_Öp_p Npmp v$frdep_ Ap`Z_¡ õhà_p¡ Aphsp„ lp¡e R>¡.

Ap Q¾$ ÅZhp_y„ dlÒh A¡ R>¡ L¡$ AëV²$pqX$e__p kq¾$e Npmp v$frdep_ Ap`Z¡ L$pe® L$fhy„ Å¡CA¡. `Z Ap Npmp_p A„s cpN¡ Äepf¡ Ap`Zu L$pe®ndsp_p¡ Apg¡M _uQp¡ Esfhp dp„X¡$ Ðepf¡ `Z Å¡ Ap`Z¡ L$pd L$fhp_y„ Qpgy fpMuA¡ sp¡ sZph Ecp¡ \pe R>¡. Ap kde¡ Apfpd L$fhp¡ S>ê$fu R>¡, S>¡\u dNS> A¡_u MQp®C Ne¡gu i[¼s `pR>u d¡mhu iL¡$.

ifuf_p Ap Ly$v$fsu Q¾$ A_ykpf Ap`Ï„ âh©rÑ A_¡ Apfpd_y„ dpmMy„ Np¡W$hhy„ OZu hpf dyíL¡$g lp¡e R>¡. Ap_p¡ ìehlpfy DL¡$g A¡ R>¡ L¡$ qv$hk v$frdep_ r_ròs kde¡ V|„$L$p Npmp_p Apfpd d¡mhu iL$pe, S>¡d L¡$, AX$^u khpf¡, b`p¡f¡ cp¡S>_ `R>u, b`p¡f_p ÓZ hpÁep `R>u, kp„S>_p hpmy `R>u, _põsp_p kde¡, V|„$Ly„$ A„sf Qpghp_p¡ kde L$pY$u_¡, hÃQ¡_p kde¡ lmhu âh©rÑ lp\dp„ gC_¡ A\hp k„Nus kp„cmsp„ kp„cmsp„. V|„$L$dp„, dpZk¡ L$pd_u hÃQ¡ V|„$L$p¡ Apfpd Qp¡fu g¡hp_u Apv$s L¡$mhhu Å¡CA¡. AëV²$pqX$e_ Q¾$_p Apfpd_p Npmp v$frdep_ L$pd b„^ L$fu_¡ ihpk_ L$fhy„, `\pfudp„ `X$ép fl¡hy„, Myfiudp„ Ap„Mp¡ b„^ L$fu `X$u fl¡hy„ A\hp Ap„Mp¡ b„^ L$fu_¡ lmhy„ k„Nus kp„cmhy„.

f¡MprQÓp¡ : Asyg `qX$ep

ap¡V$p¡gpB_
(2) sZphdy¼s fl¡hp ìepepd L$fp¡
(3) sZph Ecp¡ \sp„ Ap`Ï„ d_ _¡N¡qV$h rhQpf¡ QY$u Åe R>¡
(4) sZph ipfuqfL$, dp_rkL$, gpNZu L¡$ hs®_ k„b„^u lp¡e R>¡

Ap g¡M Ap`_¡ L¡$hp¡ gpÁep¡?