ishqmmd rihxi-bihxi ieh sb dw ih`sw hy Awpxy pirvwr di izmdgi num ibhqr bxwauxw

Transcription

1 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[

2 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:

3 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: tol-&ri: 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[

4 qqkrw jwx pcwx 1 ies tulik`t num iesqymwl krn smbmdi msvrw 2 ishqmmd jivnsyli prqi kwrjsil hox lei slwh 6 mwifaul 1: ishq BrpUr Bojn Kwxw 1 prmu`k sunyhy 2 kynyfw z &Uf gweif di vrqon krn dw sokw qrikw 4 Bu`K Aqy Kwx-pIx diaw AwdqW au~pr dvweiaw dw Asr 6 ishq-brpur Bojn Kwx lei pirvwrw v`lon slwh 7 ishq-brpur Bojn Kwx iv`c vwdy smbmdi srgrmiaw 10 mwifaul 2: srirk srgrmi 1 prmu`k sunyhy 2 srirk srgrmi diaw iksmw 3 srirk qor qy srgrm hox iv`c bxn vwliaw rukwvtw 4 srirk qor qy srgrm hox lei pirvwrw v`lon slwh 5 quhwfy pirvwr lei srirk srgrmi smbmdi sujwa 7 mwifaul 3: qxwa nwl nij`txw 1 prmu`k sunyhy 2 qxwa di pcwx krn iv`c Awpxy b`cy di mdd krni 3 qxwa nwl nij`tx lei pirvwrw v`lon slwh 4 qxwa nwl nij`tx lei srgrmiaw 6 mwifaul 4: nind 1 prmu`k sunyhy 2 nind smbmdi Awm musklw 4 dvweiaw Aqy nind 6 rwq num cmgi nind lei pirvwrw v`lon slwh 7 ibhqr nind smbmdi srgrmiaw 8 swdn Aqy vsily 1 AwnlweIn vsily Aqy ikqwbw 1 swdn Aqy srgrmiaw vwly prcy 5 hvwly 25

5 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

6 2 ies tulik`t nu M iesqymwl krn smbmdi 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 qxwa nwl nij`txw nind 10 qk dy pymwny qy qusin Awpxy pirvwr num 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? (not: 1 = sb qon v`d sudwr di gumjwies hy, 10 = quhwfw pirvwr pihlw hi ieh bhuq vdiaw FMg nwl krdw hy)

7 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. ie`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[

8 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) A Action Plan (kwrj Xojnw) R Realistic (XQwrQk) T Time to Review (smiikaw krn lei smw) 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 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

9 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!

10 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 iv`c mdd imlygi[ iksy ie`k, CotI ishqmmd qbdili num vi kwmxwbi smjxw cwhidw hy[ Awpxy AMqly ticy qon hi SurUAwq krn di bjwey holi-holi qbdiliaw krn nwl ishqmmd jivnsyli v`l vdxw sokw ho skdw hy[ 2. aunhw 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 mu `dy 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 nzr- AMdwz 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[

11 jwx-pcwx 7 4. ^UbIAW nu M 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 Able- Differently dyko)[ 5. ies nu M 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[

12 mwifaul 01: ishq BrpUr Bojn Kwxw mwifaul 01: ishq BrpUr Bojn Kwxw

13 mwifaul 01: ishq BrpUr Bojn Kwxw ies mwifaul iv`c hyt ilky ih`sy hn: prmu`k sunyhy kynyfw z &Uf gweif di vrqon krn dw sokw qrikw Bu`K Aqy Kwx-pIx diaw AwdqW au~pr dvweiaw dw Asr ishq-brpur Bojn Kwx lei pirvwrw v`lon slwh 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: skul iv`c ibhqr kwrguzwri Awpxy Awp bwry, Awpxy srir Aqy AwpxIAW XogqwvW bwry ibhqr mihsus krnw qxwa nwl nij`txw Aqy Awpxy jzbwq num ibhqr FMg nwl kwbu krnw

14 2 prmùk sunyhy 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[ 2. nwsqw KwE Xwd r`ko: qusin ie`k AwdrS ivakqi ho qusin Bojn prqi Awpxy b`cy dy vqiry num prbwivq kr skdy ho! 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:

15 mwifaul 1: ishq-brpur Bojn Kwxw 3 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 Xwd r`ko: 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: 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)[

16 4 kynyfw 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: Anwj diaw vsqw rz kiqiaw geiaw PUf g b`cy iksor (tin) VIAW Aqy mumfy AOrqW mrd 1. Awpxy aumr vrg Aqy ilmg ADIn dyko[ hr roz lei ispwirz kiqiaw geiaw PUf gweif srivmgw di igxqi b`cy iksor (tin) bwlg swlw iv`c aumr ilg ilmg kviaw kuviaw Aqy mumfy AOrqW mrd AOrqW mrd AOrqW mrd sbziaw Aqy Pl d`ud Aqy bdl Anwj diaw vsqw d`ud Aqy bdl ieh dyko ik quhwfy aumr vrg Aqy ilmg lei hr &Uf gru`p iv`con ikmniaw srivmgz di is&wrs kiqi jwdi hy[ mit Aqy bdl auprlw cwrt dsdw hy ik Kwxy diaw cwr zryxiaw iv`con quhwnum hr roz 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 EstIEpR Oiss (h`fiaw di bimwri) hox dw Kqrw Gtwaux iv`c[ quhwfi sm`uci ishq Aqy jivn SkqI iv`c Xogdwn pwaux iv`c[ kynyfw z &Uf gweif di AwpxI kwpi hwsl kro: AwnlweIn: prkwsq kwpi: qy &on krky mu&q kwpi mmgvwe

17 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[ * mw CI diaw kei iksmw kwrn mrkri (pwry) KwDy jwx di mwqrw Gtwax bwry hylq kynf y w slwh prdwn krdi hy[ qwzi jwxkwri lei 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)[

18 6 BùK 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: medications

19 mwifaul 1: ishq-brpur Bojn Kwxw 7 ishq-brpur Bojn Kwx 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[ Awm kwrjniqiaw ishq-brpur Bojn Kwx di imswl bxo[ nvyn Bojn Azmwaux prqi skwrwqmk rv`eiaw drswe Aqy ishq-brpur BojnW diaw coxw muh`eiaw kro[ CotI aumr iv`c hi v`k-v`k qrhw dy Bojn dyxy SurU kro 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 grosri ^ridx iv`c Awpxy b`cy num nwl Swml kro 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[) 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 positk snyks (hlky Bojn) hr smyn auplbd r`ko ijvyn sbziaw num pihlw hi k`t ky &ir`j iv`c r`ko[ 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 QoVH y jus iv`c spwrkilmg vwtr imlwauxw kl`b sofw iv`c inmbu dw rs imlwauxw br& dy sjwvti tukivaw Aqy strwa nwl pix vwliaw cizw izawdw AwkrSk l`g skdiaw hn[

20 8 nvyn Bojn dyxy Awpxy b`cy num Bojn smbmdi mygzinw pvhn ide hr h&qy ie`k nvin ciz AzmwE 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 v`k-v`k KwinAW vwliaw plytw iesqymwl kro Awpxy b`cy num d`so ik jy auh plyt iv`c ipaw swrw Kwxw ^qm nw vi kry qw vi TIk hy 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 smìsawvw vwly kuj bìcaw 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: 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? 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 iksy AijhI QW jwx di slwh ide ij`qy b`cw jw nojvwn Bojn iv`c AwpxI mrzi diaw cizw pvw sky (ijvyn ik Subway TM s`bvya) 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[ bwhr ly ky jwx lei ishq-brpur snyks bmd kr ky ide[

21 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: 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[ 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[ 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: 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 Cheerios TM (ciriez) di ie`k koli dy mukwbly 5 grwm &weibr/srivmg vwly Mini Wheats TM (imni vhits) di ie`k koli nwl quhwfy b`cy dw if`f izawdw Brygw[ if`f Brn lei Awpxy b`cy num Kwxw Kwx qon pihlw pwxi dw ie`k iglws ide b`cy dw idawn Bojn qon htwaux lei aus nwl Kyfo 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 (hylqilmk bi.si.) num &on kro

22 10 ishq-brpur Bojn Kwx iv`c vwdy smbmdi srgrmiaw bìcaw 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!

23 mwifaul 1: ishq-brpur Bojn Kwxw 11 b`cy Aqy nojvwn Bojn smbmdi ikvyn mdd kr skdy hn grosri ilst bxwauxi pwk-ivdiaw pvhniaw pqiilaw dy Awkwr dw AMdwzw lgwauxw prosx lei brwbr ihìsaw iv`c qksim krnw sùkiaw Aqy qrl sm`griaw num mwpxw mweikrovyv num progrwm krnw riswiekilmg lei boqlw num Doxw 3. ies h&qy dw nvw Bojn di riq SurU kro 2. Awpxw Bojn ^ud augwe Gr iv`c sbziaw jw PlW dw bzicw bxw ky SurUAwq kro[ ApwrtmYNtW iv`c vi gmilaw iv`c sbziaw lgweiaw jw skdiaw hn (ijvyn ik tmwtr jw jvi butiaw)[ ikhviaw cizw bijxiaw hn, ies iv`c 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 lyx ide ik augwey hoey PlW Aqy sbziaw 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 vi vdiaw qrikw hy! 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!

24 mwifaul 02: srirk srgrmi mwifaul 02: srirk srgrmi

25 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 qwkq dw shi iesqymwl b`icaw num iksy gru`p jw tim dw ih`sw bxn iv`c mdd imldi hy b`icaw num nvyn lokw nwl imlx iv`c mdd imldi hy lckqw, p`itaw di mzbuqi, qwlmyl Aqy smquln iv`c sudwr humdw 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 AwnMd Aqy moj-smqi iv`c vwdw b`icaw num mdd imldi hy ik auh dosqw nwl smw ibqw skx smwjk hunrw iv`c sudwr Awm qriky nwl vdx-&ulx Aqy ivkisq hox num h`lwsyri imldi hy ishqmmd Bwr num h`lwsyri

26 2 prmu`k sunyhy 1. srirk srgrmi dy srirk, smwjk, jzbwqi Aqy mwnisk ishq lwb ho skdy hn[ 2. Awpxy b`cy dy ivcwrw qon SurUAwq kro 3. SurUAwq krn lei kwrj l`bo Aqy A`gy vdo 4. ticy hwsl krn lei rukwvtw qon A`gy vdo 5. AwdrS bxo Aqy Kyfo srirk qor qy izawdw srgrm rihx nwl qwkq iv`c vwdw, nind iv`c sudwr ho skdw hy Aqy ishq ibhqr ho skdi hy[ 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[ 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[

27 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[

28 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)

29 mwifaul 2: srirk srgrmi 5 srirk qor qy srgrm hox 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[ Awpxy b`icaw diaw idlcspiaw Aqy ^UbIAW qon SurUAwq kro auh Kyf/srgrmI l`bo ijhvi 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[ horw nwl imlx-vrqn Aqy inxmw di pwlxw krn iv`c muskl dw swhmxw krn vwly b`cy num shwrw dyxw jy quhwfw b`cw iksy sports tim iv`c Swml hy qw 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: ivaqkigq 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[

30 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 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[ 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[ 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 )[

31 mwifaul 2: srirk srgrmi 7 quhwfy pirvwr lei srirk srgrmi smbmdi 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

32 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[

33 mwifaul 03: qxwa nwl nij`txw mwifaul 03: qxwa nwl nij`txw

34 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[

35 kdon skul qon pihlw skul iv`c skul qon bwad Swm num vikaynf qy ho irhw hy humdw hy skdy hn 2 prmu`k sunyhy 1. ieh pcwx kro ik quhwnmu ikhviaw cizw qxwa idmdiaw hn Aqy aunhw v`l quhwfw ki prqikrm humdw hy 2. v`k-v`k pirvwrw lei qxwa nwl nij`tx diaw v`k-v`k kwrjniqiaw &wiedymmd hoxgiaw 3. myry idn iv`c qxwa mynmu ikhvi ciz qon qxwa mynum ies nwl ki mihsus myn ki kr skdw hw bwlg ikvyn myri mdd kr qxwa nwl nij`txw swdn Aqy vsily 15 quhwfy b`cy lei ieh jwxnw mh`qvpurx hy ik aunhw nu M iks ciz kwrx qxwa humdw hy Aqy qxwa v`l aunhw dw ikho ijhw prqikrm humdw hy? ie`k vwri jdon quhwnm U 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 smbmdi srgrmiaw dw prcw (Stress In My Day) dyko[ quhwfw pirvwr v`k-v`k qrhw diaw kei kwrjniqiaw Awzmw skdw hy[ ies iv`c mn nu M SWq lei fu MGy swh lyxw jw Xogw krnw, smigawnk kwrjniqiaw ijvyn ik Awpxy socx dy qriky iv`c qbdili Aqy ivhwrk kwrjniqiaw ijvyn ik svwlw (smìsawvw) nu M 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[ quhwfy socx dw FMg quhwfy au~pr pyx vwly qxwa dy prbwv num bdldw hy AwpxIAW cuxoqiaw 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 hovy, audon siqqi bwry socx dw Awpxw FMg bdlo qw ik qusin aus bwry vdyry smquilq FMg nwl soc skon[ 4. qxwa pury pirvwr num prbwivq krdw hy iksy vi hor rog vwg, mwnisk ishq smìsaw nwl pivq b`cy jw nojvwn di dykbwl krnw mwipaw/dykbwl krn vwilaw Aqy pirvwr dy hornw mynbrw lei ie`k cuxoqi ho skdw hy[ ieh mh`qvpurx hy ik pirvwr ies g`l prqi smvydnsil rihx ik qxwa aunhw nu M ikvyn prbwivq krdw hy[ bi.si. iv`c mwipaw Aqy dykbwl prdwn krn vwilaw lei ijhviaw kwrjniqiaw shwiek rhiaw hn, aunhw nu M qusin ies mwifaul dy swdn Aqy vsily ih`sy iv`c l`b skdy ho[

36 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)[

37 4 qxwa nwl nij`tx lei pirvwrw v`lon slwh ieh slwhw pury bi.si. iv`c &oks grùpw 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[ bìcaw 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)[ 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)[ 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[

38 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:

39 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 smìsawvw num cuxoqiaw 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 nu M bdl skdy ho[ cmgiaw cizw di Bwl krn dw mqlb ieh nhin hy ik qusin buriaw cizw nu M nzr-amdwz hi kr ide[ qusin iksy vi siqqi ivcliaw cmgiaw cizw v`l vi idawn idmdy ho Aqy aunhw nu M 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[

40 mwifaul 3: qxwa nwl nij`txw 7 hry ivcwrw bwry socxw bìcaw Aqy nojvwnw num hoslw dyx iv`c shwei ho skdw hy[ ieh quhwfy bìcaw 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 nu M bdlx di srgrmi bwry FRIENDS for Life pr ogrwm iv`c iskwieaw jwdw hy[ skulw iv`c iskwieaw jwx vwlw ieh pr ogrwm lckqw vdwaux Aqy bìcaw iv`c icmqw smbmdi ivgwvw dw ^qrw Gtwaux iv`c vi Asrdwr drswieaw igaw hy[ ieh bìcaw nu M icmqwvw nwl nij`tx lei isklwei idmdw hy Aqy AOKIAW siqqiaw dw mukwblw krn lei swdnw nwl lys krdw hy[ FRIENDS for Life skul pr ogrwm smbmdi izawdw jwxkwri lei: qy jwe[ FRIENDS For Life Parent Program dw mu&q pr ogrwm vi hy jo ik AwnlweIn auplbd hy: 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`con ie`k hy ikaunik ies num iksy vi smyn Aqy ikqy vi kiqw jw skdw hy[ Awpxy b`cy nu M ieh smjwaux di koiss krdy hoey, aus num d`so ik fumgy swh lyxw idmwg Aqy pìtaw nu M SWq krn dw ie`k qrikw hy[ ies ikraw num pihli vwri Awzmwaux lei auh smw au~qm humdw hy jdon quhwfw b`cw mukwblqn qor qy SWq hovy[ Awpxy b`cy kol byt ky aus num smjwe ik qusin aus nu M swh lyx dw ie`k nvw qrikw iskwaux l`gy ho[ aunhw nu M kho ik auh Awpxw ie`k h`q Awpxy if`f au~pr r`kx Aqy swh lyx smyn Awpxy if`f nu M AMdr-bwhr humdw mihsus krn[ ieh p`kw kro ik auh is`dy byty jw KVH y hox[ aunhw nu M holi-holi, fu MGw swh lyx ide Aqy i&r aunhw num mumh rwhin holi-holi swh C`fx lei kho[

41 8 jdon auh holi-holi swh lyx l`g jwx, aunhw num kho ik qusin lmmy smyn lei swh AMdr nu M ik`cogy Cy qk igxqi krn qk (jdon auh swh ly rhy hox qw qusin aunhw lei igxqi kr skdy ho jw qusin aunhw dy nwl swh ly skdy ho Aqy AwpxIAW aunglw nwl igxqi kr skdy ho)[ kuj Coty bìcaw nu M Cy igxn qk swh lyxw muskl l`g skdw hy; qusin iqmn qk igx ky SurUAwq 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 &umkwry nwl bwhr k`fxw cwhu Mdy hn[ aunhw nwl Cy jw ie`qon qk ik A`T di igxqi qk swh C`fx dw AiBAws kro[ fu MGy swh lyx smbmdi 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 smìsawvw num suljwauxw, qxwa ho jwx qy qxwa num Gtwaux iv`c shwei ho skdw hy Aqy ie`qon qk ik qxwa hox di rokqwm iv`c vi mdd kr skdw hy[ smìsawvw 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 smìsawvw num suljwaux smbmdi srgrmiaw dw ie`k prcw swdn Aqy vsily ih`sy iv`c dyikaw jw skdw hy[

42 mwifaul 04: mwifaul 04: nind nind

43 mwifaul 04: nind ies mwifaul iv`c hyt ilky ih`sy hn: prmu`k sunyhy nind smbmdi Awm musklw dvweiaw Aqy nind rwq 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

44 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 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[

45 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[

46 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[

47 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:

48 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 nu M 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: 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[

49 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[

50 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 (

51 swdn Aqy vsily swdn Aqy vsily

52 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 nysnl hwrt &waunfysn Aw& AstRylIAw (isr& AMgryzI iv`c auplbd hy) Bojn nwl h`lwsyri ikvyn dyxi hy ies smbmdi sujwa dyx vwlw prcw FoodAsReward.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 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 HealthLink BC (hylqilmk bi.si.) (isr& AMgryzI iv`c auplbd hy) bi.si. ivcly pirvwrw lei posx smbmdi vsily

53 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 Kidnetic (ik`fnyitk) (isr& AMgryzI iv`c auplbd hy) b`icaw Aqy nojvwnw lei ksrq Aqy ishq-brpur Bojn Kwx smbmdi vy~bsweit School OT (skul E.tI.) (isr& AMgryzI iv`c auplbd hy) smvydk srgrmiaw ijhviaw ivsys qor qy cukmnw jw SWq krn vwliaw humdiaw hn 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 Bright Futures (brweit i&aucrz) skrin A`gy ibqwey jwx vwly smyn dw prbmdn krn lei sujwa (isr& AMgryzI iv`c auplbd hy) 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 (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 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 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[ Here to Help (hyar tu hylp) (isr& AMgryzI iv`c auplbd hy) bwlgw vwsqy qxwa nwl nij`tx lei fwaunlof krn Xog vsily

54 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 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)

55 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 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: 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. (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 Nature- Deficit Disorder. Chapel Hill, North Carolina: Algonquin Books.

56 myry ishqmmd jivn dw c`kw My Healthy Living Pinwheel ticy inrdwrq krn dw vsilw Goal Setting Tool Punjabi 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 humdy hn(smart GOALS ARE): Sp e c i fi c (S) insicq Measurable (M) mwpxxog Action Plan (A) kwrj niqi Realistic (R) XQwrQk (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?) Time (T) s mw (tiicaw di smiikaw krn dw to review goals) A: R: T: S: M: A: R: ticw/goal: S: M: A: R: T: ticw/goal: nw/name: ticw/goal: T: S: M: A: R: T: myry hsqwkr: My Signature: vynkuvr (vancouver) tol &RI (toll-free) keltymentalhealth.ca From: Healthy Living, Healthy Minds: A Toolkit for Health Professionals (BC Mental Health & Addiction Services and BC Children s Hospital)

57 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! S: M: A: R: T: ticw/goal: S: M: SMART ticy hyt ilky prkwr humdy hn(smart GOALS ARE): ticw/goal: qxwe/icmqwvw nwl nij`txw Managing stress/worries fumgy swh lyxw Deep breathing A: Sp e c i fi c (S) insicq Measurable (M) mwpxxog Action Plan (A) kwrj niqi Realistic (R) XQwrQk (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?) Time (T) s mw (tiicaw di smiikaw krn dw to review goals) R: izawdw kwrjsil hoxw Be more active T: pydl qurnw Walking somvwr, bu`dvwr Aqy Su`krvwr nmu 45 immt 45 minutes on Mon, Wed & Fri pwrk iv`c Awpxy mwqw ji dy nwl At the park, with my mom 8/10 2 h&iqaw dy AMq qk (qwri^) By the end of 2 weeks (date) 5 vwri pyt qk swh lyxw 5 belly jdon myn qxwe iv`c/icmqq mihsus krw When I feel stressed/worried 8/10 Agly h&qy (qwri^) Next week (date) pyt sim`q Pat Smith nw/name: ticw/goal: S: M: A: R: T: S: M: A: R: T: ticw/goal: ibhqr nind lyxi Sleeping well sonx qon pihlw iqawri dw smw Wind down time before bed ishq-brpur Bojn KwE Eat healthier izawdw &l Kwxy Eat more fruit 1 &l/rozwnw 1 piece/day hr h&qy &lw dy 7 pis ^rido Buy 7 pieces of fruit/week 7/10 Agly h&qy (qwri^) Next week (date) sonx lei jwx qon 30 immt pihlw 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) tol &RI (toll-free) keltymentalhealth.ca From: Healthy Living, Healthy Minds: A Toolkit for Health Professionals (BC Mental Health & Addiction Services and BC Children s Hospital)