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Men juda bir mehribon

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egizak akam bilan voyaga yetganman.

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Egizak bo'lishning bir tomoni bor,

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u sizni favoritizmni 
aniqlashda ekspert qiladi.

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Agar uning shirinligi menikidan 
zig’ircha kattaroq bo’ldimi,

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menda savollar tug’ilardi.

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Rostini aytganda, qornim to’q edi.

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(Kulgu)

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Psixolog bo'lganimda esa
favoritizmning boshqa bir turiga

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guvoh bo’la boshladim;

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bu ham bo’lsa, ongimizdan ko’ra 
tanamizni nechog'lik ko’proq qadrlashimiz.

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Psixologiyada doktorlik himoyasi uchun
oliygohga umrimning sakkiz yili ketti.

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Qanchadan qancha odamlar 
tashrif qog’ozimga qarab,

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“Iye, psixologmisiz, men sizni shifokor
debman,” deganlari menga qorong’u,

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go'yo vizitkada shunday yozilsin.

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[Dr Gay Uinch, shunchaki psixolog
(haqiqiy shifokor emas)]

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(Kulgu)

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Tanani ongdan ustun qo’yishdan 
iborat bunday favoritizmga --

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har yerda duch kelaman.

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Yaqinda do’stimning xonadonida edim

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ularning besh yosh farzandi 
uyquga hozirlanayotgandi.

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U rakovina oldidagi kursiga 
chiqib olib, tishlarini yuvayotgandi,

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yiqilib tushdi-yu, oyog’ini o’zi yiqilgan 
kursida jarohatlab oldi.

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Bir daqiqacha yig’ladi, biroq keyin 
o’rnidan turib,

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jarohati uchun malhamlar solingan 
quttini olish ilinjida

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kursiga yana chiqdi.

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Qarang, bu bolakay poyabzal ipini 
arang bog’lay olsa ham,

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yallig’lanmasligi uchun jarohatni 
bog’lab qo’yishingiz kerakligi va kuniga

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ikki marta tishlaringiz ozodaligini 
saqlashingiz lozimligini biladi.

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Hammamiz qanday qilib tanamiz 
sog’ligini saqlash va tishlar

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gigiyenasiga amal qilishni bilamiz, 
to'g'rimi?

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Bularni besh yasharligimizdan 
buyon bilamiz.

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Ammo psixologik salomatligimizni 
saqlash borasida nimalarni bilamiz?

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Aytarli hech narsa.

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Hissiy gigiyena haqida 
farzandlarimizga nimani o’rgatamiz?

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Hech narsa.

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Qanday qilib ongimizdan ko’ra 
tishlarimizga g’amxo’rlik qilish uchun

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ko’proq vaqt sarflashimiz mumkin?

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Nega tanamiz salomatligi 
ruhiy salomatligimizdan

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ko'ra o'ta muhimroq?

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Mag’lubiyat yoki rad etilish, yolg’izlik
kabi jarohatlarga, ruhiy jarohatlarimizga

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tana jarohatlarimizga
qaraganchalik qaramaymiz.

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Agar e’tibor bermasak, ularning 
ahvoli ham tanglashishi

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va hayotimizni butkul o’zgartirib 
yuborishi mumkin.

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Buku mayli, bunday ruhiy 
yaralarni davolashda foydalanishimiz

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mumkin bo’lgan ilmiy isbotlagan usullar 
bo’lishiga qaramay,

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g'aflatdamiz.

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Buning zarurligi xayolimizga 
ham kelmaydi.

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"Tushkunlikdamisiz? Qo'ying, 
siqilmang; Bularning bari boshingizda,"

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Oyog’i singan biror kimsaga 
shunday deb ko'ringchi?:

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"Shunchaki yurib keting; Buning 
boisi oyog’ingizda."

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Jismoniy va ruhiy salomatlik 


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o’rtasidagi bo’shliqqa yakun 
yasashning vaqti yetdi.

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Ularning mavqeyini xuddi egizaklarnikidek

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tenglashtirish vaqti keldi.

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Ha, aytgancha akam ham psixolog.

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Shunday ekan, u ham shifokor emas.

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Shunday bo’lsa-da, biz birga o’qimadik.

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Aslida hayotimdagi eng og’ir 
narsa psixologiya yo’nalishida

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doktorlik unvoniga ega bo’lish 
uchun Atlantika bo’ylab

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Nyu Yorkka ko’chib kelish edi.

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Ana shunda umrimizda ilk bor
bir-birimizdan yiroqda edik,

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va ayriliqdan har ikkimiz ozor chekdik.

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Ammo, u oila va do’stlar davrasida 
qolgan,

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men esa begona yurtda yolg’iz edim.

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Bir-birimizni juda qumsadik, lekin

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o’shanda xalqaro telefon 
qo’ng’iroqlari nihoyatda qimmat edi.

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va biz bor-yog'i haftada bir marta
5 daqiqa gaplashishga qurbimiz yetardi.

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Tug’ilgan kunlarimiz yaqinlashdi

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bu ilk bor bir-birimizdan 
yiroqda nishonlashimiz edi.

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Pulni ayamay ishlatishga,

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va bu hafta 10 daqiqa 
gaplashishga kelishdik.

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Tongni uning qo’ng’irog'iga intiq 
xonam bo'ylab yurish bilan o'tkazdim --

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kutaverdim ...

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kutaverdim.

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Ammo telefon jiringlamadi.

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Vaqt hisobidagi farqdan “Hoynahoy, u

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do’stlari bilan, salroq qilar” degan 
fikr keldi.

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U paytda mobil telefonlar yo'q.

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Lekin u qilmadi.

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10 oydan oshiq vaqt uzoqda 
bo’lganimdan so’ng, men uni

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sog’inganchalik sog’inmay qo’yganini 
anglay boshladim.

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Tongda qo’ng’iroq qilishini bilardim,

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ammo o’sha tun umrimdagi eng 
qayg’uli va uzoq tunlardan biri bo’ldi.

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Ertasi kuni uyg’ondim.

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Telefonga qarab, go’shakni

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kechagi tun o'zim bilan olib yurib 
telefonga

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ildirib qo’ymaganimni angladim.

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Karovatimdan qoqilib tushib,

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go’shakni telefonga qaytib 
qo’ydim va sekund o'tib, u jiringladi.

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U akam edi,

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u mendan nihoyatda qizishgandi,

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Bu ham uning hayotidagi eng 
qayg’uli va uzoq tunlardan biri edi.

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O’tgan voqealarni 
tushuntirishga tushdim, u esa

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"Tushunmayapman.

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Agar senga qilmaganimni ko’rib tursang,

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nega go’shakni olib, menga 
qo’ng’iroq qilmading?

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U haq edi.

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Nega unga qo’ng’iroq qilmadim?

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o'shanda savolga javobim yo’q edi

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Biroq bugun bor,

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u ham bo’lsa soddagina:

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yolg’izlik.

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Yolg’izlik idrokimizni yanglishtiruvchi 
va fikrlarimiz

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shaffofligiga barham beruvchi chuqur 
ruhiy jarohatni yaratadi.

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U atrofimizdagi insonlar aslida 
unchalik qayg’urmasligiga ishontiradi.

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U insonlarga qo’shilishdan 
qattiq qo’rqitadi,

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chunki qalbingiz allaqachon 
chidamgizdan chandon og’rib turganda,

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nega o'zingizni rad javobi va qalb 
og’rig’iga tutqazasiz?

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O’sha damlarda men chinakam 
yolg’izlik og’ushida, ammo har kuni

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odamlar orasida edim, shu sababdan 
bu sira xayolimga kelmagan.

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Ammo yolg’izlikni har kim o’zicha 
talqin qiladi.

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U siz atrofdagilardan hissiy yoki 
jamoaviy ayro his etishingizgagina

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bog’liq.

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Men yolg’iz edim.

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Yolg’izlik borasida ko’plab tadqiqotlar 
mavjud va ularning bari daxshatli.

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Yolg'izlik ayanchli ahvolgagina solmaydi.

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U sizni o’ldiradi.

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Bu hazil emas.

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Surunkali yolg’izlik erta o’lim 
xavfi ehtimolini

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14 foizga ko’paytiradi.

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O’n to’rt foiz!

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Yolg’izlik qon bosimi va xolesterinning

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oshishiga olib keladi.

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U hatto immun tizimingiz 
faoliyatini susaytirib,

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barcha turdagi kasallik va 
xastaliklarga chalinish xatarini oshiradi.

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Darhaqiqat, olimlar surunkali 
yolg’izlikning

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inson salomatligi va umr ko’rish yoshiga

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xuddi tamaki chekish kabi halokatli

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ekanligini aniqlashgan.

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Tamaki quttilarida ogohlantiruvchi yozuv 
bor “Chekish insonni o’ldiradi.”

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Ammo yolg’izlikda yo’q.

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Va aynan shuning uchun ruhiy

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salomatligimizni eng oldinga qo’yish, 
hissiy-emotsional

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gigiyenaga amal qilish shunchalik muhim.

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Negaki agarda siz hatto 
yaralanganligingizni bilmasangiz,

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ruhiy jarohatingizni tuzata olmaysiz.

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Idrokimizni yanglishtirib, bizni 
chalg’itadigan

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jarohat faqatgina yolg’izlik emas.

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Bu mag’lubiyatning ham ishidir.

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Bir kuni bolalar bog’chasiga borib,

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bir xil plastik o’yinchoqlar bilan 
o’ynayotgan uch go’dakka ko’zim tushdi.

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Qizil tugmani sursangiz, undan 
yoqimtoy kuchukcha chiqib kelardi.

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Bir qizaloq siyoh rangli tugmani 
tortishga, so’ngra itarishga urindi,

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va undan so’ng qaytib o’tirdi 
va quttiga pastki labi

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titragancha qarab qoldi.

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Uning yonida o’tirgan bolakay 
bu jarayonga guvoh bo’lib,

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quttisiga qayrilib qaradi va unga qo’lini 
ham tekizmay, yig’lab yubordi.

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Bu orada boshqa bir qizaloq qizil 
tugmani surmagunicha xayoliga kelgan

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hamma narsani qilib ko’rdi,

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yoqimtoy kuchukcha chiqdi-yu, 
u quvonchdan qiqirlab kuldi.

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Xullas: uch go’dak sira farq 
qilmaydigan plastik o’yinchoqlar bilan,

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ammo mag’lubiyatga turlicha munosabatda.

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Birinchi ikki go'dakda qizil tugmani 
surish imkoniyatlari yetarlicha edi.

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Ularni bu ishni uddalashdan 
to'xtatgan yagona narsa,

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ularning onggi bu ishni eplay 
olmaslik aldoviga chuv tushirdi.

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Kattalar ham bu aldovga chuv tushadilar.

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Darhaqiqat, har gal xafagarchilik 
va omadsizliklarga duch kelganimizda

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eshik qoqmay bostirib keladigan 
his va qarashlar hammamizda bor.

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Ongingizning mag'lubiyatga 
munosabatidan xabardormisiz?

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Boxabar bo'lish kerak.

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Chunki ongingiz sizni biror narsada
noqobilligingizga ishontirmoqchi bo'lsa

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va siz bunga ishonsangiz,

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u holda xuddi o'sha ikki go'dak 
kabi o'zingizni ilojsiz his eta

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boshlaysiz va osongina chekinasiz yoki 
butkul qo'l urmaysiz.

00:09:00.859 --> 00:09:03.943
Undan so'ng muvaffaqiyat qozona
olmasligingizga to'la ishonasiz.

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Shu sabab ko'plab insonlar o'z
imkoniyatlaridan to'la foydalana olmaydi.

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Yo'lning qaysidir bir manzilida ba'zida 
birgina mag'lubiyat g'alaba

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qozona olmasliklariga ishontirgan va 
ular bunga chuv tushishgan.

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Biror narsaga ishonsak, fikrlarimizni 
o'zgartirish juda qiyin kechadi.

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Akam bilan o'smirlik chog'imizda 
bu saboqni kech angladim.

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Militsiya mashinasi to'xtatganida, 
tunda og'aynilar bilan mashinada

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qorong'u yo'ldan borardik.

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O'sha atrofda o'g'irlik bo'lgan va 
ular gumondor shaxslarni izlayotgandi.

00:09:34.681 --> 00:09:38.425
Militsiya xodimi mashinaga yaqiniga 
kelib, fonarini haydovchiga tutdi,

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so’ng mashina oldida o'tirgan akamga

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va oxirida menga.

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Ko'zlari katta ochildi-yu, shunday dedi,

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"Yuzingizni oldin qayerda ko'rganman?"

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(Kulgu)

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Men

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"Old o'rindiqda." dedim.

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U zig’ircha tushunmadi, ana endi u meni

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narkotik qabul qilgan deb o’yladi.

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U meni mashinadan chiqarib olib, 
tintuv qildi,

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militsiya mashinasi oldiga yetaklab,

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jinoyatchilik tarixim yo’qligini 
tasdiqlagandan keyingina

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old o’rindiqda egizak akam borligini 
ko’rsata oldim.

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Ammo ketar mahalimiz ham,

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uning yuz ifodasidan men 
nimadandir qochib ketayotganimga

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aminligi yaqqol ko’rinardi.

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Bir narsaga ishonganimizdan 
so’ng ongizmizni o’zgartirish mushkul.

00:10:26.669 --> 00:10:30.109
Shu sababli omadingiz chopmaganidan 
so’ng tushkunlik

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va mag’lubiyatni his qilish tabiiy.

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Lekin omadingiz chopmasligiga o’zingizni 
ishontirishga izn bera olmaysiz.

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Nochorlik hislariga qarshi 
kurashishingiz lozim.

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Vaziyatni o’z qo’lingizga 
olishingiz kerak.

00:10:42.393 --> 00:10:44.985
Bunday salbiy hislar girdobiga 
aslo tushib

00:10:45.009 --> 00:10:46.228
qolmasligingiz darkor.

NOTE Paragraph

00:10:46.252 --> 00:10:48.167
[Hissiy qon ketishini to’xtating]

NOTE Paragraph

00:10:48.191 --> 00:10:50.602
Fikrlarimiz va hislarimiz –

00:10:50.626 --> 00:10:53.967
ular biz o’ylaganimiz kabi sodiq 
do’stlar emas.

00:10:53.991 --> 00:10:56.833
Ular ko’proq kayfiyati 
tez ayniydigan do’stlarga

00:10:56.857 --> 00:11:01.540
o’xshaydilar, bir qarasangiz sizni 
ko’klarga ko’taradi, so'ng o’ta sovuqqon.

00:11:02.175 --> 00:11:05.858
Qachonlardir 20 yillik turmushidan 
so’ng oilaviy munosabatlari achinarli

00:11:05.882 --> 00:11:08.287
yakun topgan bir ayol bilan ishlagandim,

00:11:08.311 --> 00:11:10.548
nihoyat ilk uchrashuvga 
yuragi betlagandi.

00:11:10.572 --> 00:11:12.595
o’sha inson bilan onlayn tanishgan,

00:11:12.619 --> 00:11:15.049
u yaxshigina, muvaffaqiyatli ko’rindi,

00:11:15.073 --> 00:11:18.605
va eng asosiysi, uning ayolda ko’ngli
borligi sezildi.

00:11:18.629 --> 00:11:21.387
U juda hayajonda edi, 
yangi liboslar sotib oldi,

00:11:21.411 --> 00:11:25.002
shu tariqa ular Nyu York ichimliklar 
barida uchrashdilar.

00:11:25.667 --> 00:11:29.447
Uchrashuvga o’n daqiqa yetar-yetmas, 
erkak o’rnidan turib, dedi

00:11:29.471 --> 00:11:31.330
“Menga yoqmadingiz," va tark etdi.

00:11:33.798 --> 00:11:36.913
Rad etilish nihoyatda og’riqli kechadi.

00:11:37.500 --> 00:11:39.646
Ayol shunchalar iztirobda ediki, 
qilt etmadi.

00:11:40.037 --> 00:11:41.801
Qo’lidan kelgani do’stiga qo’ng’iroq

00:11:42.198 --> 00:11:46.388
qilish bo’ldi, xolos. Do’sti esa 
shunday dedi: "Xo’sh, nimani kutganding?

00:11:46.816 --> 00:11:50.088
Beling beso’naqay, aytishga 
arzirli aytarli hech narsang yo’q.

00:11:50.493 --> 00:11:53.027
Nega endi uningdek 
kelishgan, muvaffaqiyatli inson

00:11:53.051 --> 00:11:55.259
senga o’xshash betayinga qaylig’ bo’lsin?"

00:11:57.092 --> 00:12:00.103
Daxshat, to’g’rimi, do’st ham 
shunchalar bag’ritosh bo’ladimi?

00:12:00.531 --> 00:12:03.133
Ammo bu so’zlarni aytgan inson emasligini

00:12:03.157 --> 00:12:05.623
aytganimda bunchalik 
hayratga tushmasdingiz.

00:12:05.957 --> 00:12:07.976
Bu so’zlarni ayol o’ziga aytgandi.

00:12:08.893 --> 00:12:10.714
Va bu holat barchamizga tanish,

00:12:11.334 --> 00:12:13.227
ayniqsa mag’lubiyatdan so’ng.

00:12:13.251 --> 00:12:16.696
Barcha xatolarimiz va bor 
kamchiliklarimiz, bo’lsam qani edi,

00:12:16.720 --> 00:12:18.886
bo’lmasam qani edilarni 
o’ylay boshlaymiz.

00:12:18.910 --> 00:12:20.265
O’zimizga laqablar to’qiymiz

00:12:20.289 --> 00:12:22.775
Unchalik darajada bo’lmasa-da, 
hammamiz qo’l uramiz.

00:12:23.274 --> 00:12:24.896
Shunday qilishimiz qiziq, chunki

00:12:24.920 --> 00:12:27.783
o’z-o’zimizga beriladigan baho 
allaqachon aziyat chekyapti.

00:12:28.189 --> 00:12:30.761
Nega endi davom etib, 
yanayam parchalash kerak?

00:12:31.236 --> 00:12:33.858
Tanamizni ataylab jarohatlamaymiz-ku?

00:12:33.882 --> 00:12:36.784
Qo’lingizni kesib, "To’xtab tur! 
– Qo’limga pichoqni tiqib,

00:12:36.808 --> 00:12:40.344
qanchalik ichkariroq kirishim 
mumkinligiga qarab ko’raman." demasdingiz.

NOTE Paragraph

00:12:40.368 --> 00:12:43.949
Ammo buni ruhiy jarohatlarimizga 
har doim ravo ko’ramiz.

00:12:43.973 --> 00:12:47.068
Nega? Zaif hissiy gigiyenamiz tufayli.

00:12:47.442 --> 00:12:50.140
Negaki ruhiy salomatligimizni 
eng oldinga qo’ymaymiz.

00:12:50.862 --> 00:12:54.422
O’zingizga beriladigan baho pasayganda, 
stress va bezovtalikka berilish

00:12:54.446 --> 00:12:57.907
xatari kuchayishi, mag’lubiyat va 
rad etilishlar yanada og’riqli

00:12:57.931 --> 00:13:00.605
kechishi va ulardan o'nglanish uzoq vaqt

00:13:00.629 --> 00:13:02.912
talab qilishini o’nlab tadqiqotlardan 
bilamiz.

00:13:03.507 --> 00:13:06.759
Shu bois rad etilganingizda, 
birinchi qilishingiz kerak bo’lgan ish

00:13:06.783 --> 00:13:08.844
Jang klubiga qo’shilish va kimgadir musht

00:13:08.868 --> 00:13:11.827
tushurish emas, o’zingizga beriladigan 
bahoni tiklashdir.

00:13:13.180 --> 00:13:14.936
Hissiy iztirob chekkaningizda,

00:13:15.459 --> 00:13:18.497
chinakam sodiq do’stdan kutiladigan

00:13:18.521 --> 00:13:21.154
mehr bilan o’zingizni siylang.

NOTE Paragraph

00:13:21.361 --> 00:13:23.249
[O’zingizga bo'lgan bahoni himoyalang]

NOTE Paragraph

00:13:23.273 --> 00:13:27.574
Nosog’lom psixologik odatlarimizni 
payqab, ularni o’zgartirishimiz lozim.

00:13:27.598 --> 00:13:31.816
Va bularning ichida eng nosog’lomi 
shilqim fikrlar deb nomlanadi.

00:13:32.228 --> 00:13:34.728
Shilqim fikrlar tin olmay o’ylayverishdir.

00:13:34.752 --> 00:13:36.941
Rahbaringiz sizga o’shqirib berdi

00:13:36.965 --> 00:13:39.586
yoki auditoriyada professor sizni 
ahmoqqa chiqardi,

00:13:39.610 --> 00:13:41.859
yo do’stingiz bilan qattiq urushdingiz

00:13:41.883 --> 00:13:45.944
va bu manzara xayolingizdan 
bir necha kunlab o’chmasligi,

00:13:45.968 --> 00:13:48.357
ba’zida haftalab davom etishidir.

00:13:48.494 --> 00:13:53.493
Ko’ngilsiz voqealar to’g’risida bu 
yo’sinda o’ylayverish osongina odatga

00:13:53.517 --> 00:13:54.966
aylanishi mumkin va bu sizga

00:13:55.431 --> 00:14:00.151
qimmatga tushadi, chunki noxush va 
salbiy hislarga uzoq vaqt berilish

00:14:00.175 --> 00:14:03.124
natijasida o’zingizni klinik 
depressiya, alkogolizm, ovqat

00:14:03.148 --> 00:14:04.885
buzulishlari va hatto yurak va

00:14:05.370 --> 00:14:06.636
qon-tomir kasalliklari

00:14:06.660 --> 00:14:07.822
vujudga kelish xatarini

00:14:07.846 --> 00:14:09.952
birmuncha oshirasiz.

NOTE Paragraph

00:14:10.682 --> 00:14:11.874
Muammo shundaki,

00:14:11.898 --> 00:14:15.839
shilqim firlarga berilish ehtiyojdek va 
o’ta zarurdek tuyilishi mumkin,

00:14:15.863 --> 00:14:17.946
shu bois bu odatdan voz kechish mushkul.

00:14:18.804 --> 00:14:20.427
Ishonch bilan aytishimga sabab

00:14:20.451 --> 00:14:23.987
bir yilcha avval bu odatni 
o’zimda rivojlantirdim.

00:14:24.540 --> 00:14:30.101
Egizak akamga 3-darajali
Xodginning limfomasi tashxisi qo’yildi.

00:14:30.965 --> 00:14:33.109
Undagi saraton nihoyatda shafqatsiz edi.

00:14:33.133 --> 00:14:36.199
O’simtalar uning butun tanasi 
bo’ylab tarqalgandi.

00:14:36.904 --> 00:14:40.260
Va u og’ir kimyoterapiyani boshlashi 
kerak edi.

00:14:41.627 --> 00:14:45.677
Uning kechinmalari haqida 
o’ylashdan o’zimni tiyolmasdim.

00:14:46.586 --> 00:14:49.306
U ahvolidan sira nolimagan,
atigi bir martayam, ammo uning

00:14:50.322 --> 00:14:53.591
nechog’lik azob tortayotgani 
haqidagi fikr meni tinch qo'ymasdi.

00:14:54.070 --> 00:14:56.997
Unda g’aroyib ijobiy munosabat bor edi.

00:14:57.021 --> 00:14:59.508
Uning ruhiy sog'ligi havas qilarli edi.

00:15:00.212 --> 00:15:04.327
Men jismonan sog’lom, ammo ruhiy 
jihatdan yaroqsiz holda edim.

00:15:05.303 --> 00:15:06.544
Lek nima qilishni bilardim

00:15:06.568 --> 00:15:11.219
Tadqiqotlarning ko’rsatishicha, bor-yog’i 
ikki daqiqaga o’zingizni chalg’tish o'sha

00:15:11.243 --> 00:15:13.697
daqiqadayoq shilqim fikrlardan qutulish
chun yetarli

00:15:14.110 --> 00:15:17.758
Va har gal menda tashvishlanarli, 
dilni xufton qiluvchi salbiy fikrlar paydo

00:15:17.782 --> 00:15:22.137
bo’lsa, boshqa narsaga diqqat 
qaratishga tirishdim.

00:15:22.161 --> 00:15:26.626
Bir haftadayoq, mening barcha 
qarashlarim o’zgardi

00:15:26.650 --> 00:15:29.378
va yanada ijobiy, umidga to'la inson 
bo'la boshladim.

NOTE Paragraph

00:15:29.509 --> 00:15:31.243
[Salbiy fikrlarga qarshi kurashing]

NOTE Paragraph

00:15:31.267 --> 00:15:35.710
Kimyoterapiyadan to’qqiz hafta o’tib, 
akam kompyuter tomografiyasidan o’tdi,

00:15:36.167 --> 00:15:38.524
natijalarini qo’liga olganda, uning 
oldida edim.

00:15:39.125 --> 00:15:40.964
Barcha o’simtalar g’oyib bo’lgan.

00:15:42.297 --> 00:15:45.271
U yana uch kimyoterapiyani bardosh 
berishi kerak edi,

00:15:45.295 --> 00:15:46.875
ammo tuzalishini bilardi.

00:15:47.659 --> 00:15:50.518
Bu sur’at uch hafta oldin olingan.

NOTE Paragraph

00:15:53.807 --> 00:15:56.312
Yolg’izligingizda biror chora ko’rish,

00:15:56.978 --> 00:15:59.698
mag’lubiyatga bo’lgan 
munosabatingizni o’zgartirish,

00:16:00.225 --> 00:16:02.621
o’zingizga bo’lgan bahoni avaylash,

00:16:02.645 --> 00:16:04.927
salbiy fikrlashga qarshi kurashish orqali

00:16:04.951 --> 00:16:08.180
ruhiy jarohatingizni tuzatibgina 
qolmaysiz,

00:16:08.204 --> 00:16:10.763
balki ruhiy chidamlilikni yaratasiz,

00:16:10.787 --> 00:16:12.015
o’sa boshlaysiz.

00:16:12.664 --> 00:16:16.700
Bundan yuz yil muqaddam, odamlar 
shaxsiy gigiyenaga amal qila boshlaganlar

00:16:17.267 --> 00:16:21.518
va umr ko’rish yoshi bor-yog’I bir asr 
ichida

00:16:21.542 --> 00:16:23.260
50 foizdan ortiq o’sgan.

00:16:23.947 --> 00:16:28.036
Agar barchamiz hissiy gigiyenaga 
amal qilsak, turmushimiz

00:16:28.060 --> 00:16:31.369
sifati ham xuddi shunday 
o’sishiga aminman.

NOTE Paragraph

00:16:32.194 --> 00:16:34.257
Hamma ruhiy sog’lomroq bo’lgan 
sayyora

00:16:34.281 --> 00:16:36.817
ko'rinishini tasavvur qila olasizmi?

00:16:36.841 --> 00:16:39.762
Yolg’izlik va depressiya kamroq
bo’lganida? Odamlar

00:16:40.240 --> 00:16:42.807
qanday qilib mag’lubiyatni 
yengishni bilganlarida?

00:16:43.224 --> 00:16:46.489
O’zi tog’risida iliqroq hislarni tuyganda 
va yengilmas his etganda?

00:16:46.513 --> 00:16:48.914
Baxtliroq va qanoatliroq bo’lganlarida?

00:16:49.760 --> 00:16:53.037
Men tasavvur qila olaman, chunki 
bu men yashashni istaydigan dunyo.

00:16:54.021 --> 00:16:57.707
Akam ham shunday dunyoda 
umrguzaronlik qilishni istaydi.

00:16:58.371 --> 00:17:03.271
Kerakli ma'lumotlarga ega bo'lib bir ikki 
oddiy odatlarni o’zgartirsangiz, xo'sh --

00:17:04.001 --> 00:17:06.358
bunday sayyorada hammamiz yashay olamiz.

NOTE Paragraph

00:17:07.373 --> 00:17:08.539
Katta rahmat.

NOTE Paragraph

00:17:08.563 --> 00:17:11.167
(Qarsaklar)