There are so many layers to our experiences. Strands from the past make their way into our present moment experience. It can be challenging and frustrating to try to figure out why we do what we do, feel the way we feel, and how we can change deeply ingrained patterns of being and behaving. Consider the following scenario:
You’ve have a long and stressful day at work. You’re working on cutting out sugar and eating “healthier” (although you’re not quite sure what that means since there’s so much conflicting information!). You walk into your home, replaying a conversation from hours ago and beating yourself up about what you said. Flipping through your mail, you see an unexpected and very large bill. You become very stressed. You’re also hungry and tired. Sticking to your diet just feels way too hard right now. You decide to eat what you want, feeling angry at yourself for breaking your diet again.
There are a lot of thoughts, feelings, physical sensations, and behaviors going on in that scenario! It’s important to note sometimes our actions are mental actions that are not observable.
You might find it helpful to take some time each day during the week to reflect on Activating Events and your beliefs/thoughts about them. Create a chart in your journal with columns for Activating Events; Beliefs or Thoughts; Results; New Beliefs; New Results.
Here is what to write in each columnโ
Activating Event: A specific situation, event, feeling, physical sensation, environment, etc. Examples: feeling hungry, feeling lonely, on a date, at a party.
Belief or Thought: What do you believe about the Activating Event? What are your thoughts about it? How do you interpret it? Examples: I cannot handle this discomfort; This is a sign something is wrong; There’s something wrong with me; I shouldn’t have said that.
Responses: How do you respond to your beliefs/thoughts? Is there a behavior or an emotion, or both? Examples: avoid, leave a situation, eat, binge, anxiety, panic, self-blame
New Beliefs: How can you reframe the Activating Event? What is a different perspective to view it? Could someone else have a different way of viewing/interpreting your Activating Event? What are some alternative beliefs/thoughts? Hint: Imagine the beliefs/thoughts a very wise person might have about your Activating Event. Ex: I can tolerate discomfort. It will pass.
New Responses: How might you react and respond to these new beliefs/perspectives on your Activating Event? What behavior might you engage in? How might you feel? Ex: let my cravings be there without trying to get rid of them.
I hope this journal activity is helpful for you! Try it for a week and see what you uncover about yourself. For many people, reaching for unhealthy food is an immediate response. New Beliefs and New Responses can help you challenge your habitual ways of being and responding to the Activating Events that drive you to food.
Progress this activity: For another week, wheneverย you feel pulled to break your healthy eating plan and binge, or eat a bunch of sugary junk food, grab your journal and fill out theย columns described above.ย Consider some new perspectives on your situation. How does that impact your eating? What behaviorsย might you do instead? What other options are available to you, both in terms of your beliefs and thoughts, as well as what you actually do?
At least consider the possibility of a different way to respond to your Activators.
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ืืขืืกืื ืืื ืืชืืื ืืืื ืืื ืืืขืื ืืื ืื ืืขืืกืื
ืฉืืืื ืื ืจืงืืืช. ืื ืืช ืืขืืกืื ืืื ื ืืชื ืืงืื ืืืืช ืขื ืคื ืืจืืฉื.
ืืืชืจืฉื ืืขืฆืืื ืืืชืจื ืืืื ืืจื ื ืืืฆืืืื ืืช ืืคืจืืคืืืื ืฉื ืื ืขืจืืช.
ืืื ืื ืืืืืจ ืืืืจืื ืืื ืขื
ืืื ืืงืืื ืืงื ืคืจืืืช ืืืื ืื ืืื ืกืื ืืืจ ืฉื ืืืจืื
ืืืืจื ืคืจืืืช, ืืจืืข ืฉืชืกืืจื ืืช ืืืืช ืืืืืจืืื ืขืืื ืืืฉ
ืืืขื ื ืืคืชื ืืคื ืืื ืืชืืื
ืืืืืื ืฉืืื ืืชืขืื ืขื ืื ืืืืื. ืื
ืืฆื ืืื ืืชื ืจืืฆืื ืืืชืคื ืง ืขื ืขืืกืื, ืื ืืฆื ืฉื ื
ืืชื ืื ืขืืฆืจืื ืืช ืขืฆืืื ืคืขื ืืืจ
ืคืขื ืจืง ืืืื ืืคื ืืืืืื. ืืช ืืขืืกืืืื ืืงืืืื ืืืงืื ืฉืืืจืชื ืืชืื
ืืืืช ืืืกืืคื ืื ืชืฆืืจืื ืื ืกืืข ืืฉืื ืืงืื.
ืขืืกืื ืขื ืืืืช ืืืคืฉืจ ืืื ืืงืื ืืจืื ืืืชืจ
ืืขืื ืขืืกืื. ืืฉื ื ืืื ืืืจืืืช ืืื, ืืคื ื ืขืืกืื
ืืคื ืง ืืืืคื ืืืกืืืื ืืขืื ืกืืื
ืขืืกืื ื ืืกืคืื ืืฉืจ ืืขืกืื ืจืืื ืืฆืืขืื ืืืงืืืืชืืื.
ืขืืกืื ืืืืคื ืืืืช – ืืื ืื ืขืืื?
ืืื ืืจื ืืืื ืืืชืจ ืืืฆืืช ืืฉืืจืช ืืืื ืฉืื ื,
ืชืื ืงืืืช ืขืืกืื ืืืืืื ืืืืืจืื ืืืจืฅ.
ืืชื ืื ืืืืช ืฆืจืืืื ืืืืื – ืืื ืคืฉืื ืืืืืื ืขืืกืื ืขื ืืืืช ืืจื “ืืืืจื ืืืื”!
ืืจื ื ืืกืคืช ืืืขืฆืื ืืช ืืืืืื ืฉืืื
ืืื ืืืืฆืขืืช ืขืืกืื ืขื ืืืืช ืืืจืืข ืืืืื!
ืขืืกืื ืืงืฆืืขื ืืื ืืื ืืฉืื
ืืืื ืืืืฉืืช ืืืืจื ืืกืืคืืช, ืฉืืื ืื ืคืืืช ืืงืืืืืช ืขืืืจื ื.
ืืืืจื ืื ืืืืจื ืฉื ืืืขืกื ืฉืืขื ืืง ืืื
ืขืืกืื ืืืืคื ืืื ืฉืชืืื ื.
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ืืืืืื ืฉืื ืื ื ืืืื ืืขืืื ืืืื ืืจื ื, ืื ืื ืืืืืข ืืืื ืื ืืืฉ ืืืืืฆืช ืืคืชืืจ ืคืฉืืื, ืืื ืฆืืจื ืืืฉืงืืข ืืืืฆืื ืืืื ืืืฆืื ื ืขืจืืช
ืืืืื ืืืช ืื ืื ืืืื ืืืฆืข ืืช ืืืืืจื ืืืชืืืื ืืชืื ืืืืฆืข.
ืื ืืืื ืืชืจืืคืืช ืืชืืื ืืคืกืืืืืืจืื, ืืืืก ืืืืฉืืช ืคืกืืืืชืจืคืืืช ืืื ืื ืืฆื ืชืืืื ืืืฉืืจ
ืคืืจืืื ืืืกืื, ืืืื ืืืช – ืจืืืช ืืื ืืืืืืช ืืจืืืืช ืฉืืกืชืืืืช
ืขื ืืืงืจืื ืืจืืื ืืฉืชืชืคืื ืืชืืืืืช ืืืขืืืืช ืืืืคืื ืืืคืืชืช ืกืืืคืืืืื ืฉื ืืคืจืขืืช ืกืคืฆืืคืืืช,
ืืื ืืื ืืืืืื ืืืจืื. ืืืืคืื ืืชืืฆืข ืขื ืืื ืงืจืฆืืฃ, ืคืืืื ื ืืขืืกืื ืืกืืื ืืจืืืื
ืจืืื ื. ืืืืจ ืืืกื ืืืืกืืฃ ืื ืืืืื ืืืืคืื ืื ืืขื ืื ืฉืื ื ืคืชืืื ืืืืืงืื ืืืชื ืืืจืื ืืืฉืืื, “ืืืืฃ ืื ืืืืืช ืืืื ืฉืื ืจืง ืืืคื ืืื ืืืืฃ ืืื ืื ืื ืคืฉ, ืืงืฉืื ืืื ืืื ืืฉ ืืคืฉืจืืช ืืขืืืจ, ืื ื ืชืืื ืฉืื ืืขืฉืืช ืืืช. ืืืืื ืฉืื ืื ืฉืื ืืืืงืื ืืืชื ื ืฉืืจ ืืืืจ ืืื, ืืืืกืงืจืืืืช ืืืื, ืืืืืง ืืื ืืืจืื ืฉืืื ืคืกืืืืืื ืืืืืคื ืฉืื”.
ืืชื ืชืฉืื ืืื ืืืขืืืช ืฉืื ืืชืฉืื ืืืชื
ืืงืกืืืโฆ ืืืฉืจ ืืืืื ืื ืืขืกื ืืื ืืืจ ืืืื ืืืืื ืขืื ืืช ืื ืืืืืืจืื ืฉื ืืืฆืื ืื
ืืื ืืืืช ืืืคืืืื, ืฉืื ืขืืกืื ืืืฃ ื ืจืืช.
ืืฃ ืืืืืฅ ืืืชืืื ื ืืขืืกืื ืขื ืืื
ืืืฆืืข ืฉื ืชืจืืืื ื ืฉืืื ืืืชืืื ืืืืืจื ืืื ืืืฆืืืืจ,
ืืืื ืืืชื ืืข ืืช ืืืจืืื ืืืืืคืชืืช ืืืจ ืืคื ื ืืขืืกืื, ืืขื ืืื ืื ืืขืืื ืืืชื ืืืชื ืงื ืืืจ ืืืชืจ ืืืืืฃ.
ืืืชืจ Spacez ืชืืืื ืืืคืฉ ืืื ืืืืช ืงืืื ืืงืืช ืืืฉืืจื ืืงืืืช ืืืืืืจืืช ืืืกื ื ืชืืฆืืืช ืืคื ืืืืจืื, ืืืจืืืื, ืืืืช ืืขืช, ืืืงืืืื,
ืืืืช ืื ืฉืื, ืฉืืจืืชืื ืืืชืื ืืขืื..
ืื ืื ืืื ืืฆืืช ืื ืืคืฉ ืืืงืจืชื ืืืืืืชื ืืจืืฉืื
ืืฆืืื, ืืื ื ืื ืืืื ืฉืขืืช ืืืืืืช ืฉื ืคืื ืืง ืกืคื, ืื ืืืืื ืฉืื ืืืืืืช ืกืคื ืขื
ืืื ื, ืชืืืื ืืืฆืื ืืช ืื ืืืืืืืช ืืื ืืืืคืฆืืืช ืืฉืื ืืช ืืืชืจ ืกืคื ืคืืืก
ืฉืืฆื ืืฉืืืืื ืืช ืื ืืชืจื ืกืคื ืืจืืฉืื ืืฆืืื ืืืืืืฆืื ืืืืืืืชืืื ืืืืชืจ.
ืืืงืื ืื ื ืืชืื ืืืฉืจ, ืืจืืืืช ืืคื ืื,
ืืฉืจ ืชืืช ืงืืจืช ืื ืืืช ืืจืื
ืืืืื ืฉืืจืืชืื ืืืืืชืืื ืืื ืืช ืืืืจืืื,
ืื ืฉืืืฉื ืืื ืฉืขืืช ืืืืื ืืืงืื ืชืืืื
ืืืื ืืช ืื ืืืืืื ืืืืจ ืืืืฉืจ ืืืืื ืืืืงืฆืืขื, ืื ืืขืืกืื ืกืคื ืืคื ืง, ืื ืืืืคืื ืืกืชืืืงื ืืืฃ ืืืจืืื ืขืฉืืจื ืืกืคื ืงืคื ืืืืืงื ืืืชืื!
ืืขืืฆืื ืืืจืืื, ืืกืคื ืืคื ืง, ืืฉืืจืืช
ืืืงืคื – ืื ืืื ื ืืฆืืื ืืื ืืฉืืืืื ืืกืคื
ืืืืืก ืคืืืืก ืจืืฉืื ืืฆืืื ืืื ืฉืชืจืืืฉื ืืื ืขื ืขืฆืืื!
ืืงืืืื ืืคืชืื ืฉื ืืืชืจ ืืืื ืืช ืืืืืจ ืืืืื ืืืืชืจ ืฉื ืืืืื ืืืช
ืื ืขืจืืช ืขื ืืจืื ืฉื ืืืืื ืืืชื ืชืืืื
ืืืืคืืฉ ืืืืืืื ืฉืืจืืชื ืืืืื ืืืฉืจืื ืืืืืจ ืืื.
ืืืชืจ ืืฆืืข ืืืจืื ืืคื ืฉืขื ืืืืืื, ืืืจืื ืืคื ืฉืขื ืืืจืื, ืืืจืื ืืคื ืฉืขื
ืืืช ืื ืืืืจืื ืืคื ืฉืขื ืืจืืฉืื ืืฆืืื.
ืืืืื ืืฆืืข ืฉืคืข ืฉื ืฉืคืข: ืฆืืืจืื, ืืืจืื ืืืฉืืจื ืืคื ืฉืขื ืืืืืื,
ืืืคืืื ืืืกืืืืช, ืืืื ืจืืื ืื – ืื ืื
ืฉืงืฉืืจ ืืฉืืืื ืืฉืื ืื ืฉืื.
ืื ืฉืืืคืฉ ืขืืกืืืื ืืคื ืงืื ืืืืืื ืืืฉืืืื
ืคืื ืืง ืืืืืืืืืช ืืื ืกืคืง ืฆืจืื ืืืืืจ ืื ืืคืืืช ืื ืกืืช ืคืขื ืืืช ืขืืกืื ืืื ืื
ืืืืช. ืื ืฉืืืคืฉ ืขืืกืืืื ืืคื ืงืื ืื ืชื ืื ืืืฉืืืื ืคืื ืืง ืืืืืืืืืช ืืื ืกืคืง ืฆืจืื ืืืืืจ ืื ืืคืืืช ืื ืกืืช
ืคืขื ืืืช ืขืืกืื ืืื ืื ืืืืช.
ืืืืจ ืืืืื ืื ืฉืื ืกืืืจืื
ืื ืืช ืืขืืกืื ืืคื ืง ืื ืืืืื ืืงืื ืจืง ืืืกืืจืช ืืื ืคืื ืืง
ืืคื ืง ืืืืจื , ืื ืืื ืขืื ืืขืฆืื ืืืื ืืช ืืืขืืกืื ืืคื ืง.
ืื ืื, ืืืฉ ืกืคื ืืืืื ืื ืคืื ืืง ืืืฉืื ืืืฆืืื ืืื ืฉืจืืฆื ืืื ืืืืื ืืืืืื ืจืง ืขื ืขืฆืื ืืืืชืคื ืง ืืขืืกืื
ืืื, ืืืื ืฉืื ืื ืืขืื. ืืืขืกื ืืืงืฆืืขื ืื ืชื ืื/ืืฉืจืื
ืืืขื ืืืืื ืืืืข ืขื ืืืืื ืขื
ืืืืช ืืกืืโ ื ืคืชืืช, ืฉืื ืื ืืื ืืฆืืื ืื ืืจืฉ ืืืืฆืืข ืืืกืืโ ืืจืื ืืืืืื ืืืืชืจ ืื ืืชื ืื ืฉืื
ืื ืืชืื ืืืช. ืขื ืืืช, ืชืืืื ืืฉืืืจ ืืช ืืฉืืจื ืืืืืจืช ืืืืืืขื ืืจืืฉ
ืขื ืขืืกืื ืืคื ืง ืื ืชื ืื/ืืฉืจืื !
ืื ืขืืกืื ืืคื ืง ืฉืื ื ืืชื ืืขืืช ืืืืื ืืงืืช ืืื ืืืขืกื ืขืืฉื ืฉืืืืฉ.
ืขืืกืื ืืืจืืื ืืจืืฉืื ืืฆืืื ืืื
ืืืฉืืืื ืืฉืืจืืชื ืขืืกืื ืืืืื ืืขืจืื ืืืจืืช.
ืืืืจ ืืืืืื ืืืืชืจ ืฉืืืื ืืงืจืืช
ืืื ืืื ืื ืืจืืข ืืื ืฉืืื ืืืฆื ืืช ืื ืฉืืื ืจืืฆื ืืืืืช ืืืชื ืืคืจืืืืช,
ืืืื ืฉืืฃ ืืื ืืืืข ืืืืื ืืืืืช ืืืจืืช ืืืกืงืจืืืืช ืจืืฉืื ืืฆืืื.
ืขืืกืื ืืคื ืง ืื ืชื ืื/ืืฉืจืื ืืื ืืื ืืืืชื ืืืคืืืื ืฉืืกืคืืจืืืื ืขืืฉืื ืืขืชืื ืงืจืืืืช ืขื ืื ืช ืืฉืืืจ
ืขื ืืจืืืืช ืืืืฃ ืฉืืื, ืืืคืืืช ืืช ืืกืืืื ืืคืฆืืขืืช,
ืืืืฉืฉ ืืช ืืืืฃ ืืืจ ืืืชืจ ืืื ืืืืืื ืื ืืืชืืจืืืืช ืืืืื ืืื ืืืืืข ืืืื ืื ืืจืขื ื ืื ืืืชืจ ืืชืืจืืืืช ืืืืืช.
ืื ืื, ืืืืืืจ ืืฆืคืื ืืขืืืช ืฉื ืืืจืืช ืืืกืงืจืืืืช ืืชื ืืืื ืขืฉืืื ืืืืืช ืืืืื, ืื ืืืชืจืื ืืื ืืืืืจ ืืจืื ืืืืื.
ืืืจืืช ืืืกืงืจืืืืช ืืฆืคืื ืืืคืฉืื?
ืขืืกืื ืืืจืืื ืืฆืคืื ืืื
ืืจืื ืืืชืจ ืืืคืืฉ ืืื ื ืกืชืื ืื ืืขืืกืื, ืืืืืจ ืืื ืืืืืื ืืจืืืืช ืืืื ืืืืขืืจืช ืขื ืืืืืช ืจืืืืช, ื ืขืืืืช ืืืืืฉืืช ืชืืื ืืช ืืืืชืืืช ืฉื.
ืืืืจื ืืฉืจืืืืช ืืืืืื ืืช 35 ืื ืืชื ืืืื ืืืื ืกืงืกืืช ืืืฃ ืฉื ืืฉื
ืืืงื ืืืโฆ ืขืืกืื ืืืจืืื ืืฆืคืื ืืื ืืืชื ื ืืืืืื ืืืืชืจ ืฉื ืืชื ืืืขื ืืง ืืืืฃ
ืฉืื, ืืขืืจืช ืืจืคืื ืืืื ืืืงืฆืืขืืช ืื ืืืง ืืื ืืืฆื ืจืืืขื ืืืืจืืืื.
ืืขืืจืช ืฆืืืช ืืืขืกืื ืฉื ืืื ืืืข ืชืืืื ืืขืฉืืช
ืคืกืง ืืื ืืืืชื, ืืืฉืงืืข ืืืืืืืช ืฉืืื ืืืืื ืืช ืืขืืกืื
ืืืื ืืคื ืง ืื ืืืืืช ืฉื ืืืืช ืฉืืื.
ืฉืืจืืชื ืืืชืจ ืืืื ืื ืืืฉื 24 ืฉืขืืช ืืืืื, 7 ืืืื ืืฉืืืข, ืืื ืืืืขืืื ืืื ืื ืฉืืจ ืืืจืื ืืจืืฆื ืืงืืช ืคืกืง ืืื ืืืฉืืจื.
ืืืชืจ ืฉืื ื ืฉืืื ืืช ืืืฆืขืืช ืืืืืืช ืืืืชืจ ืืืืืคื ืื ืืืขืกืื ืืืืืื, ืืืื ืื ืืขืืืจ ืืื
ืืืืจืืข ืืืจื ืืื ืขืืืื ืืขืืืฃ.
ืืจืืจ ืื ื ืฉืขื ืื ืืคืื ืืง ืฉืืงืืืช ืืกืื ืืกืคื ืืืืืืชื
ืืืืืืฉ ืฉืื ื, ืฉืขืช ืืืคืื ืขืืืื ืืืจืฉืช ืืคื ืืช ืืื ื ืืกืฃ
ืขืืืจ ืื ืกืืขื ืืืืชืื, ืขืืืื ืืคืงืงื ืชื ืืขื, ืื ืืืช ืืจืื, ืืืืขื ืืืงืืืช ืืืื ืฉืชืืืื ืืืืจืืข ืืื ืื ืืจื
ืืืืคืื. ืืืื ืืืข ืื ื ืืืืื ืื ืืชืื ืืืงืืืฉ ืืื ืืขืฆืืื,
ืื ืืืืช ืืืืชืืช ืฉืืื ืืืื ืืฆืืจื ืืืชืจืืฆืฅ,
ืื ืฉืชืืืื ืืืืช ืืืืจืืข. ืืืื ื ืืื ืืช
ืืืืช, ืขืืกืื ืืืจืฉ ืืืข, ืืจืื
ืืืข.
ืืืคืฉืื ืงืืื ืืงืืช ืืืฉืืจื? ืืืื ืกื ืขืืฉืื ืืืื ืงืื ืืืขืืจืช ืื ืืข ืืืืคืืฉ ืืืืฉื ื ืฉืื ื ืชืืื ืืืฆืื
ืืืจ ืืืงืืืช ืืช ืืฉืืจืืช ืืืชื ืืชื
ืืืคืฉืื. ืืจืฆื ืืืืจ ืืืืคื ืืจืคืืื ืกืื ืืช ืืืคื ืืช, ืื ืื ืืื ืื ืงืืื ืืงืืช ืกืืืื ืืื ืืืืืืช ืชืืืจืืช.
ืขืืกืื ืืงืฆืืขื ืืงืจืืช ืฉืืื ื/ื ืืจืื -ืืืื ืืฉื ื ืืจืื ืืืคืื ืจืืืช ืืืืฃ ืืื ืคืฉ ืฉื ืืืื, ืืืงื ืฉืืืืช ืงืื ืืฆืืื ืืืืืช (ืืืืืจ ืื
ืื ืฉืงืฉืืจ ืืจืคืืื ืืจืืืื ืฉืืืื ืืืืจืื – ืืืืช ืืจืืคื, ืืขืฉืืช ืฆืืืืืื,
ืืืืงืืช ืื, ืืงืืช ืืืืจืื ืืืโ) ืืืฉ ืืช ืืจืคืืื ืืืฉืืืื, ืืืืืจื ืืืืืช ืื
ืชืจืฆื, ืืืืืืช ืืื ืืงืืช ืจืืคืื ืืืขืืืช.
ืื ืฉื ืฉืืจ ืืขืฉืืช ืืขืช ืื ืืืืืจ ืืช ืืืืืจื ืืืชืืืื ืืชืื ืืืชื ื ืขืจืืช ืืืืื ืืืืคื ืืืืื ืืช ืืืื ืืืืืช
ืืคื ืง ืืืื ื ืืืืจืชื. ืืืืืื ืืืืจืืช ืืืกืงืจืืืืช ืืฉื ื ืืชืจืื ืืช ืจืืื, ืืืืืื ืืืฉืจ ืืฉืืืื ืืืชื ืืืืืื ืืืืช ืืืื:
ืื ืืืืจืืช ืืื ื ืืืืข ืืืืคื ืืงืจืื, ืื ืืฆืืืืืช ืืืืืืืจืืช ืืื ืืื, ืืืืืืช ื ืขืจื ืืืช ืื ืืืชืจ ืืฉื ืชืืื ืืืืฉืื ืืช ืืคื ืืืืืช ืืคืจืืขืืช ืืืืชืจ ืฉืื.
ืงืื ืืช ืืืืกืงืจืืืืช, ืงืื ืืช ืืืกืชืืืงื ืืื ืืงืืื, ืืช ืืืืงืื ืื ืื ืืืื ืืฉืื ืืช ืืืืืข ืืืืืื ืืืืชืจ ืืื ื
ืงืืืืชื ืคืืจืื ืืืื ืืืืืื ืืืืื ืงืืืืจืื ืฉื
ืืืจืืช ืืืกืงืจืืืืช ืืื ืืืขืชืืื, ืืืจืืช
ืฉืืฃ ืืื ืื ืฉืืข ืื ืจืื ืืืชื ืืื ืื ืชืืงืจื ืืคืืจืื ืืืืงืจืชื ืชืืืื ืืืืืข
ืืงืืืช ืืืืฆืืจืฃ ืืื ืืขื ืื ืฉืื
ืฉืืืจ ืืื ืืช ืืื ืืืช ืืืืฆืขืืชื. ืืืจืืช ืืืกืงืจืืืืช ืืืืขืชืืื ืื ืืืื ืืงืจืืช
ืืื ืืื ืคืฉืจืืช, ืืืฉ ืืง’ ืืื ืืงืื,
ืืืืืืื ืกืืขืจืื, ืืจืืื ืงื ืืืช ืืืคืืื ืืืจืืช ืืืกืงืจืืืืช ืืืขืชืืื ืฉืืฉืืืื
ืืื ืืช ืืื ืืืช ืืืืืื ืืชืื ืืืงืื ืืืขืฆืื
ืืืืจืืื ืืืืชืจ.
ืขืื ืืฉืื ืืืืืืฉ ืื ืืืจืช ืขืืกืื ืื ืืจื ืืื ื ืขืื ื
ืืื ื (ืื ืื ืืืืืคืืื ืืืืื ืืืืื
ืื ืื ืจืื, ืืื ืื ืื ืื ืข ืื
ืืืฉืืจื ืื ืืืื ืื ืืื ืืื). ืื ืื ืืชื
ืืขืื ืืื ืื ืืขืืกืื ืืคื ืง ืืืคืจ ืกืื ืืฆืืจืื ืื ืื ืืจืืืขื ืื ืืจืื ืืืจืืข
ืฉืืื ืืกืืื, ืชืืืื ืืงืจืื ืืืืืจ ืื ืขื ืฉืืืฉื ืกืืื ืขืืกืืืื ืืฉืจ
ืืชืืืืื ืืืืจื ืื ืืืขื ืืงื ืืื
ืืื ืืืืื ืืคื ืง ืืืืืืชื ืืืืืื ืืฉืจ ืกืืืจ ืืื ืื ืฉืชืจืฆื ืืืืืจ
ืขืืื ืฉืื ืืืจ ืืฉื ื ืฉืืืจื.
7. ืื ืชืฉืืื ืขื ืืืืืช ืื ืื ืืื ืืืช (ืื ืืคืืื ืืืืืืช ืขืืืื).
๐ทืขืืกืื ืื ืืจื ืืื ืขืื ืืื
ืืจื ืืืคืืฉ ืฉืื ื ืขื ืขืฆืื ื, ืืืืืืืช ืืืืืืจ ืื ืืขืฆืื ืืฉืื ืืคื ืฉืื ื.
๐ทืขืืกืื ืื ืืจื ืืื ืื ืชืืืืฃ ืืืคืืฉ ืขื ืืืืื, ืืื ืื ืืจื ื ืืกืคืช ืืืืืช ืขืื ื ืืืงืื ืขืื ืื ืขืฆืื, ืืืื ืื ืขืื ืืฉืื
ืืื ืื ืืกืื ืขืืื ืื ืืืจืืฅ ืืกืคืจ
ืืืืจ’ื. ๐ทืขืืกืื ืื ืืจื ืืื ืืจื
ื ืคืืื ืืืืืฉืฃ ืืขืืื ืืืื ืืืช ืืืืืขืช ืืืืื ืืืช ืืืงืืืฉืช.
ืขืืกืื ืื ืืจื ืขืืืจ ืื ืืืชืืืจ ืืืจืื ืืืืืื, ืืืคืฉืจ
ืืขืืืจ ืืืกืืืื ืืืืืืืช.ืคืืชื ืขืืืืืช ืืืฉืื.
ืขืืกืื ืื ืืืคืฉืจ ืื ื ืืืืืจ ืืขืืืง ืืืืืื ืืื ืืืืืช ืืช ืืืืข ืืืืชื ืฉืื ื ืืืืชืืืจ
ืืจื ืืขืืื ืืืืืฉืื, ืื ืื ืฉืื. ืขืืกืื ืืื ื
ืืื ื ืืกืข ืฉืืชืืื ืขืื ืืงืืืขืช
ืืชืืจ ืืขืืกืื ืืฉืืื ืืงืืืื ืขื ืืืขืกื ืืืืคืื
ืื ืืช ืืกืคืจืช ืืงืฆืจื ืืืจืื ืืฉืืขืืชืืื ืืืฉืืืื ืื ืืืขืื ืืกืืื ืฉืืืืื ืืช ืืขืื ืืื ืช ืืขืืกืื ืืื.
ืืืจืื ืจืืช ืื ืืืื ืื ืืขืกื
ืจืืกืื ืืฉืจืืืืช ืืืืืืช ืืืืืื.
ืื ืืืืฉืืช ืืืืืืช ืื ืฉืืฉ ืคืขืืืืช ืคืฉืืืืช ืืืืื ืืช ืืืชื ื ืืชื ืืืฆืข, ืขื ืื ืช ืืืืจืืข, ืืืชืคื ืง ืืืืื ืืช, ืืืืช ืืืืชื ืืคืขืืืืช,
ืืื ืืืฆืืจ ืงืฉืจ ืขื ืืขืกื ืืฉืจ ืืฆืืข ืฉืืจืืช
ืฉื ืขืืกืื ืืคื ืง. ืชืืื ื ืืชื ืืืืืื ืฉืืจืืช
ืืืฉื ืืคืจืื ืฉื ื ืขืจืืช ืืืืื
ืืืืืื ืืืืืขืืช ืืืืื ืืืืื ืฉืชืืืืื.
ืฉืืจืืช ืืืจืืช ืืืกืงืจืืืืช ืืืจืื ืืจืื ืืื ืืืืื ืฉืจืง
ืชืืื ืืงืื ืขื ืชืืื ืืช ืขืืื ืืืช. ืฉืื ืื ืื ืืื ื ื ืขืจืช ืืืืื ืืจืื ืืืืื ืืืืชืจ.
ื ืขืจืืช ืืืืื ืืืืืื ืื ืืืืข ืืื ืืงืื ืคืขื ืืืช ืขืืกืื ืืงืฆืืขื ืฉืืืืฆืข ืขื ืืื ื ืขืจืช ืืืืื ืืืืืขื ืขื ืชืขืืืืช
ืืจืืืื ืขืฉืืจ ืืืืืจืื. ืืืจื ืืื ืืื ืฆืจืื ืืืืืจ ืืื ืคืื ืืง ืขื ืืืฉื ืฉืืฉ ืื ืืฉืคืื ืืฉืื
ืืืื ืืืงืืจ ืืฆื ื ืขืจืช ืขืืกืืืื.
ืืืจืื ืฉื ืืืื ืืช ืื ืืืจื ืืื ืคืื ืืง ืืืฆื ืื ืืืื.
ืขืืกืื ืืืฉืื ืืชื ืืืื ืืืจืื
ืืื ืืืจืืืฉ ืคืื ืืง ืืฉืืจืืจ ืืืืจืฃ ืชืืืขื ืขืื
ืืืื ืืชืืขื ืืโฆ ืืฉืื ืื ื ืฉืชืืขื: ืืืืจ ืืืืจืืช ืืืืกืงืจืืืืช
ืืชื ืืืื, ืืชืขืืื ืืขืช ืืขืช, ืืื ื ืืืืื ืื ืืชืื ืืืืื ืก ืืื ืคืขื ืืืืฉ ืืืงืจืื ืืืชื ืืืงืฉืื
ืืขืฆืืื ืืืืื ืืื ืืืื ืื ืืคืืฉ ืืืกืงืจืื ืืชื ืืืื.
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ืืฆืื ื ืชืืฆืื ืืืืจ ืขื ืง ืฉื ืืงืืืืช ืืืจืื ืืืงืืืืช ืืื ื ืืชื
ืืืื ืืชืขืจืืฃ ืฉืขืชื ืืืฆืืขืื ืื ืืืจืื ืืขืืฉืื ืืขืืฉืื!
ืืฉืืจืช ืืืจืื ืืชื ืืืื ืืชืงืืคื ืงืฆืจื ืืืคืืืช ืืืืืช ืืืืคืฆืื ืืืืขืืคืช ืขื ืชืืืจืื ืืืื ืืคืขืจ
ืืืืื ืืืืืจืื. ืื ืืฆืืขืื ืืืืงืจืื ืืงืืืืื ืืืืืฅ ืืืจืฅ ืืืืืช ืืืงืืจ ืืชื ืืืื
ืืชืงืืคืืช ืงืฆืจืืช ืืืืืจืื ื ืืืื ืืืืืื.
ืืืจืืช ืฉืืขืืจ ืชื ืืืื ืืจืืืืช ืืืืืช ืจืขืฉ ืืืืื,
ืืืืจืื ื ืืฆืืื ืืืืืจืื ื ืกืชืจืื, ืฉืงืืื ืืจืืืงืื ืืืขืื
ืื ืฉืืืจื ืืฉืืืจื ืขื ืืืกืงืจืืืืช ืืคืจืืืืช ืืืืจืืื.
ืื ืื ืฉืืืืข ืืืืจืื ืืืฉืืจื ืืืืืจ ืชื ืืืื ืืืื ืืืื ืืช ืืืืจื ืืืจืื ืืจืื ืืืืื ืชืื ืฉืืืช
ืืืฉ ืขื ืืคืจืืื ืืื ืงืื ืื.. ืืืืจืื ืืคื ืฉืขื ืืชื ืืืื ืืขืืฆืืื ืืืืืืืจืื
ืืื ืืืจืืื ืืจืืชื ืืื ืืืช ืืืื
ืืืงืจืชื ืื ืฆืืืจ ืืคื ืง. ืืืืจืื ืืืืจืื ืืคื ืฉืขื ืืชื ืืืื ืื
ืืจื ื ืืืื ืืงืจื ืชืืืจืื, ืื ืฉืื ืืืจ ืืืื ื ืืช ืืืชืจืื ืืช ืฉื
ืืืืคืฆืื ืืืืช ืื ืื ืื ืืื ื ืืื ืกืืฃ.
ืืืจืื ืืคื ืฉืขื ืืชื ืืืื ื ืืชื ืืืฆืื ืืกืื ืื ืืช ืืจืืืื, ืืชืืื ืืืืจืื ืืืกืืช ืจืื ืืืืืจืืช ืฉืื ืืช ืืืืืื ืืช.
ืืชืืื ืืกืคื ืืชื ืืืื ืืชืืคืืื ืื ืืขืืฆืื ืืืฉืงืข ืืืืงืจืชื ืขื ืฉืื ืืคืฉืจืืืืช
ืฉื ืืืืืืช ืกืคื, ืืื ืืขืืกืื ืฉืืืื, ืขืืกืื ืขื ืฉืื ืื ืืื, ืขืืกืื ืจืคืืื ืืขืื ืืืืื ืจืื ืฉื ืืืคืืืื ืฉืื ืื.
ืืกืขืืืช ืืฉืฃ ืืชื ืืืื ืื ืืืจืื ืืืืขืืช
ืืืกืขืืืช ืืืงืจืชืืืช ืื ืืื ืฉืื ืื ืืชืืืืืช ืืืืก ืฉื ืื ืืื, ืืื ืืืชืจ ืื ื ืืืื ืคืขื ืืืชืคื ืง.
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