1
00:00:00,240 --> 00:00:03,001
Қазіргі таңда психикалық саулық

2
00:00:03,001 --> 00:00:06,681
бұрынғыдай жұмбақ болмаса да,
мидың қалай жұмыс істейтіні

3
00:00:06,681 --> 00:00:09,480
немесе адамның не себепті 
әртүрлі сезімдерді сезінетіні,

4
00:00:09,480 --> 00:00:12,350
Зигмунд Фрейд пен Карл Юнг сияқты 
психология негізін қалаған

5
00:00:12,350 --> 00:00:16,408
ғалымдардың заманынан бері де 
көп нәрсені білдік.

6
00:00:16,767 --> 00:00:19,808
"Бүйтсең, өзіңді жақсырақ сезінесің",-

7
00:00:19,808 --> 00:00:24,373
деп көп жағдайда айта аламыз.

8
00:00:24,851 --> 00:00:27,720
Алайда бір қиыны -
психикалық саулықты жақсартуға

9
00:00:27,720 --> 00:00:30,225
көмектесетін тәсілдердің қиын,

10
00:00:30,225 --> 00:00:32,669
ыңғайсыз не жағымсыз болғанында;

11
00:00:33,016 --> 00:00:37,540
Сондықтан көп адам басқа шешім, 
басқа жауап, жаңа идеяларды іздеп,

12
00:00:37,540 --> 00:00:40,934
бір орында тұрып қалады.

13
00:00:40,934 --> 00:00:43,735
Басқа шешімдер болмаған соң емес,

14
00:00:44,005 --> 00:00:46,821
олар ұнамағаннан.

15
00:00:46,922 --> 00:00:50,167
Өздері білетін нәрсені қолданғысы келмейді де,

16
00:00:50,167 --> 00:00:54,886
сағаттап кітап оқып, подкаст тыңдап, 
ютубта видео көріп,

17
00:00:54,886 --> 00:01:00,320
онсыз да керек екенін білетін
өзгерістерді енгізудің

18
00:01:00,320 --> 00:01:03,680
оңайырақ, ыңғайлырақ тәсілін іздеуге 
уақыт жоғалтады.

19
00:01:03,829 --> 00:01:07,366
Бұндағы басты мәселе
бұл не кейінге қалдыру

20
00:01:07,366 --> 00:01:09,075
не қашқақтау.

21
00:01:09,220 --> 00:01:14,203
Кей жағдайда 
жаңа ақпаратты қоя тұрып,

22
00:01:14,203 --> 00:01:17,052
өзімізге белгілі ақпаратты 
қолданған жөн.

23
00:01:17,052 --> 00:01:19,825
Сиқырлы таяқты іздегенше, 
көмектесетіні анық тәсілдердің

24
00:01:19,825 --> 00:01:24,609
бәрін қолданып, 
тұтас бір негіз қалауға тырысқан дұрыс.

25
00:01:24,609 --> 00:01:28,500
бәрін қолданып, 
тұтас бір негіз қалауға тырысқан дұрыс.

26
00:01:28,800 --> 00:01:32,595
Емделіп жүрген адамдардың көбі 
Мен бәрін істеп көрдім дейді.

27
00:01:33,140 --> 00:01:37,314
шын мәнінде 
істеп көргісі келген нәрселерді ғана істеген.

28
00:01:37,684 --> 00:01:41,292
Сол себепті бүгін мен жаңа бір ұғым емес

29
00:01:41,292 --> 00:01:45,149
Сіздерге онсыз да белгілі нәрселерді қайталағым келіп отыр.

30
00:01:45,489 --> 00:01:51,118
Бірақ оларды жаңа бір қырынан таныстырғым келеді

31
00:01:51,118 --> 00:01:55,411
Оңайырақ, қолжетімдірек, қолдануға болатындай етіп.

32
00:01:55,805 --> 00:01:58,433


33
00:01:59,240 --> 00:02:01,880
Көп созбай, сіздерге онсыз да белгілі

34
00:02:01,880 --> 00:02:04,569
пайдалы деген 7 тәсілді атап өтейін.

35
00:02:04,836 --> 00:02:07,316
Өмірде оларды қолдану қиынға соғатын.

36
00:02:07,480 --> 00:02:11,034
Біріншісі істеуге қорқатын нәрсені істеу, яғни

37
00:02:11,034 --> 00:02:14,095
экспозициялық терапия, қорқыныштың көзіне қарау.

38
00:02:14,525 --> 00:02:19,548
Жайлылық аймағын кеңейту үшін, 
одан шығып тұру керек.

39
00:02:19,879 --> 00:02:23,120
Осыны түсінген абзал.

40
00:02:23,120 --> 00:02:27,927
Үрей я жайсыздық тудыратын әрекет жасау
қиын екенін білемін.

41
00:02:27,927 --> 00:02:31,985
йога немесе калистеникада 
қозғалыс ауқымын кеңейтсек,

42
00:02:31,985 --> 00:02:35,345
бұнда да эмоционалды ауқымды кеңейтеміз.

43
00:02:35,480 --> 00:02:37,615


44
00:02:38,160 --> 00:02:41,900
Жаттығу барысы ұнамауы мүмкін.

45
00:02:41,900 --> 00:02:45,291
Шындап келгенде, 
өзіңізді жайсыз сезінуіңіз әбден мүмкін.

46
00:02:45,291 --> 00:02:49,808
Бірақ жүйелі түрде жасасаңыз,
өмірде өз жөніңді табу

47
00:02:49,808 --> 00:02:52,691
әлдеқайда жеңіл әрі қызық болмақ.

48
00:02:52,819 --> 00:02:54,512


49
00:02:54,560 --> 00:02:57,952


50
00:02:57,952 --> 00:02:59,800


51
00:02:59,800 --> 00:03:03,470


52
00:03:03,548 --> 00:03:06,317


53
00:03:06,317 --> 00:03:09,375


54
00:03:09,375 --> 00:03:13,647


55
00:03:13,647 --> 00:03:16,545


56
00:03:16,545 --> 00:03:21,344


57
00:03:21,344 --> 00:03:26,035


58
00:03:26,233 --> 00:03:30,505


59
00:03:30,505 --> 00:03:33,751


60
00:03:33,751 --> 00:03:36,848


61
00:03:37,183 --> 00:03:41,536


62
00:03:41,536 --> 00:03:45,723


63
00:03:45,723 --> 00:03:48,769


64
00:03:48,769 --> 00:03:51,983


65
00:03:51,983 --> 00:03:54,670


66
00:03:55,026 --> 00:03:59,509


67
00:03:59,509 --> 00:04:02,915


68
00:04:02,915 --> 00:04:04,983


69
00:04:04,983 --> 00:04:08,163


70
00:04:08,163 --> 00:04:12,500


71
00:04:12,500 --> 00:04:16,051


72
00:04:16,051 --> 00:04:19,091


73
00:04:19,091 --> 00:04:21,581


74
00:04:21,581 --> 00:04:24,196


75
00:04:24,196 --> 00:04:27,110


76
00:04:27,110 --> 00:04:29,970


77
00:04:29,970 --> 00:04:32,587


78
00:04:32,587 --> 00:04:36,333


79
00:04:36,560 --> 00:04:40,100


80
00:04:40,100 --> 00:04:42,556


81
00:04:42,556 --> 00:04:45,765


82
00:04:45,765 --> 00:04:49,058


83
00:04:49,058 --> 00:04:52,967


84
00:04:52,967 --> 00:04:55,840


85
00:04:56,199 --> 00:04:59,154


86
00:04:59,154 --> 00:05:02,317


87
00:05:02,539 --> 00:05:06,680


88
00:05:06,996 --> 00:05:09,394


89
00:05:09,681 --> 00:05:14,340


90
00:05:14,549 --> 00:05:17,067


91
00:05:17,067 --> 00:05:19,033


92
00:05:19,033 --> 00:05:22,115


93
00:05:22,115 --> 00:05:24,965


94
00:05:24,965 --> 00:05:27,975


95
00:05:27,975 --> 00:05:30,442


96
00:05:30,442 --> 00:05:35,133


97
00:05:35,133 --> 00:05:37,941


98
00:05:37,993 --> 00:05:40,894


99
00:05:40,894 --> 00:05:44,958


100
00:05:45,308 --> 00:05:47,322


101
00:05:47,482 --> 00:05:51,738


102
00:05:51,948 --> 00:05:54,871


103
00:05:54,871 --> 00:05:56,320


104
00:05:56,320 --> 00:05:59,387


105
00:05:59,639 --> 00:06:01,662


106
00:06:02,000 --> 00:06:04,955


107
00:06:05,681 --> 00:06:07,847


108
00:06:07,847 --> 00:06:09,350


109
00:06:09,440 --> 00:06:13,068


110
00:06:13,068 --> 00:06:16,155


111
00:06:16,155 --> 00:06:17,870


112
00:06:17,870 --> 00:06:21,752


113
00:06:22,027 --> 00:06:25,647


114
00:06:25,647 --> 00:06:27,918


115
00:06:28,150 --> 00:06:31,840


116
00:06:31,840 --> 00:06:34,848


117
00:06:34,848 --> 00:06:37,051


118
00:06:37,051 --> 00:06:40,440


119
00:06:40,440 --> 00:06:42,168


120
00:06:42,168 --> 00:06:45,749


121
00:06:45,990 --> 00:06:50,035


122
00:06:50,035 --> 00:06:53,191


123
00:06:53,191 --> 00:06:55,682


124
00:06:55,682 --> 00:06:57,319


125
00:06:57,633 --> 00:07:00,541


126
00:07:00,541 --> 00:07:03,614


127
00:07:03,614 --> 00:07:06,499


128
00:07:06,788 --> 00:07:09,352


129
00:07:09,352 --> 00:07:12,421


130
00:07:12,421 --> 00:07:16,754


131
00:07:17,081 --> 00:07:20,418


132
00:07:20,418 --> 00:07:23,190


133
00:07:23,190 --> 00:07:26,460


134
00:07:26,460 --> 00:07:29,880


135
00:07:29,880 --> 00:07:34,185


136
00:07:34,185 --> 00:07:36,921


137
00:07:36,921 --> 00:07:41,387


138
00:07:41,387 --> 00:07:44,159


139
00:07:44,159 --> 00:07:45,429


140
00:07:45,429 --> 00:07:47,019


141
00:07:47,019 --> 00:07:48,242


142
00:07:48,242 --> 00:07:50,874


143
00:07:50,874 --> 00:07:55,833


144
00:07:55,833 --> 00:07:57,120


145
00:07:57,120 --> 00:07:59,870


146
00:07:59,870 --> 00:08:02,215


147
00:08:02,215 --> 00:08:04,579


148
00:08:04,579 --> 00:08:06,340


149
00:08:06,340 --> 00:08:09,770


150
00:08:09,770 --> 00:08:12,780


151
00:08:12,780 --> 00:08:14,337


152
00:08:14,337 --> 00:08:17,561


153
00:08:17,711 --> 00:08:21,602


154
00:08:21,602 --> 00:08:24,673


155
00:08:24,673 --> 00:08:28,036


156
00:08:28,268 --> 00:08:32,140


157
00:08:32,140 --> 00:08:35,100


158
00:08:35,510 --> 00:08:39,199


159
00:08:39,199 --> 00:08:42,708


160
00:08:43,143 --> 00:08:46,533


161
00:08:46,717 --> 00:08:49,800


162
00:08:49,800 --> 00:08:53,252


163
00:08:53,252 --> 00:08:57,357


164
00:08:57,357 --> 00:09:02,396


165
00:09:02,396 --> 00:09:07,200


166
00:09:07,200 --> 00:09:09,750


167
00:09:09,750 --> 00:09:12,589


168
00:09:12,589 --> 00:09:16,300


169
00:09:16,434 --> 00:09:20,023


170
00:09:20,023 --> 00:09:23,480


171
00:09:23,480 --> 00:09:25,640


172
00:09:25,640 --> 00:09:28,379


173
00:09:28,379 --> 00:09:31,060


174
00:09:31,060 --> 00:09:33,190


175
00:09:33,190 --> 00:09:38,267


176
00:09:38,267 --> 00:09:41,882


177
00:09:41,882 --> 00:09:43,913


178
00:09:43,913 --> 00:09:47,349


179
00:09:47,800 --> 00:09:50,485


180
00:09:50,485 --> 00:09:54,017


181
00:09:54,470 --> 00:09:56,533


182
00:09:56,533 --> 00:09:58,600


183
00:09:58,600 --> 00:10:01,934


184
00:10:01,934 --> 00:10:04,628


185
00:10:05,225 --> 00:10:07,881


186
00:10:07,881 --> 00:10:10,799


187
00:10:10,799 --> 00:10:15,756


188
00:10:15,756 --> 00:10:20,351


189
00:10:20,351 --> 00:10:23,955


190
00:10:24,070 --> 00:10:27,664


191
00:10:27,664 --> 00:10:30,290


192
00:10:30,290 --> 00:10:31,917


193
00:10:31,917 --> 00:10:33,804


194
00:10:33,804 --> 00:10:35,660


195
00:10:35,660 --> 00:10:37,800


196
00:10:37,800 --> 00:10:40,420


197
00:10:40,420 --> 00:10:42,061


198
00:10:42,061 --> 00:10:44,680


199
00:10:44,680 --> 00:10:47,300


200
00:10:47,300 --> 00:10:49,988


201
00:10:49,988 --> 00:10:51,460


202
00:10:51,460 --> 00:10:55,167


203
00:10:55,320 --> 00:10:58,751


204
00:10:58,751 --> 00:11:02,611


205
00:11:02,611 --> 00:11:05,230


206
00:11:05,230 --> 00:11:09,773


207
00:11:09,773 --> 00:11:12,839


208
00:11:12,839 --> 00:11:16,008


209
00:11:16,008 --> 00:11:19,160


210
00:11:19,160 --> 00:11:21,542


211
00:11:21,542 --> 00:11:23,266


212
00:11:23,266 --> 00:11:26,369


213
00:11:26,369 --> 00:11:28,364


214
00:11:28,364 --> 00:11:32,394


215
00:11:32,394 --> 00:11:34,519


216
00:11:34,519 --> 00:11:37,881


217
00:11:37,881 --> 00:11:42,742


218
00:11:42,742 --> 00:11:48,700


219
00:11:48,700 --> 00:11:51,921


220
00:11:51,921 --> 00:11:55,060


221
00:11:55,060 --> 00:11:58,795


222
00:11:58,979 --> 00:12:01,981


223
00:12:01,981 --> 00:12:05,020


224
00:12:05,020 --> 00:12:07,757


225
00:12:07,757 --> 00:12:10,556


226
00:12:11,007 --> 00:12:14,251


227
00:12:14,251 --> 00:12:16,543


228
00:12:16,543 --> 00:12:20,366


229
00:12:20,366 --> 00:12:22,590


230
00:12:22,590 --> 00:12:25,502


231
00:12:25,502 --> 00:12:28,685


232
00:12:28,685 --> 00:12:31,270


233
00:12:31,270 --> 00:12:34,159


234
00:12:34,159 --> 00:12:35,750


235
00:12:35,750 --> 00:12:37,980


236
00:12:37,980 --> 00:12:40,050


237
00:12:40,050 --> 00:12:42,446


238
00:12:42,446 --> 00:12:45,563


239
00:12:45,563 --> 00:12:48,900


240
00:12:49,130 --> 00:12:51,429


241
00:12:51,429 --> 00:12:52,594


242
00:12:52,594 --> 00:12:54,505


243
00:12:54,505 --> 00:12:57,494


244
00:12:57,494 --> 00:13:01,735


245
00:13:01,735 --> 00:13:03,736


246
00:13:03,926 --> 00:13:07,682


247
00:13:07,682 --> 00:13:09,930


248
00:13:09,930 --> 00:13:11,653


249
00:13:11,653 --> 00:13:14,399


250
00:13:14,399 --> 00:13:16,720


251
00:13:16,720 --> 00:13:19,533


252
00:13:19,533 --> 00:13:22,510


253
00:13:22,510 --> 00:13:25,546


254
00:13:25,546 --> 00:13:27,060


255
00:13:27,190 --> 00:13:30,300


256
00:13:30,300 --> 00:13:34,767


257
00:13:35,509 --> 00:13:39,989


258
00:13:39,989 --> 00:13:43,473


259
00:13:43,473 --> 00:13:47,380


260
00:13:47,380 --> 00:13:49,107


261
00:13:49,107 --> 00:13:51,933


262
00:13:51,933 --> 00:13:55,691


263
00:13:55,691 --> 00:13:58,199


264
00:13:58,199 --> 00:14:01,353


265
00:14:01,353 --> 00:14:04,440


266
00:14:04,440 --> 00:14:06,880


267
00:14:06,880 --> 00:14:09,804


268
00:14:09,804 --> 00:14:13,710


269
00:14:13,710 --> 00:14:15,769


270
00:14:15,769 --> 00:14:17,109


271
00:14:17,109 --> 00:14:20,543


272
00:14:20,543 --> 00:14:24,922


273
00:14:24,922 --> 00:14:27,142


274
00:14:27,142 --> 00:14:29,500


275
00:14:29,800 --> 00:14:33,740


276
00:14:33,740 --> 00:14:38,060


277
00:14:38,279 --> 00:14:43,150


278
00:14:43,150 --> 00:14:45,686


279
00:14:45,686 --> 00:14:49,441


280
00:14:49,441 --> 00:14:51,373


281
00:14:51,373 --> 00:14:52,413