Emotional Eating Journal Activity

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.

126 thoughts on “Emotional Eating Journal Activity”

  1. ื”ืขื™ืกื•ื™ ื”ื–ื” ืžืชืื™ื ืœืืœื• ืžื›ื ื”ืžืขื•ื ื™ื™ื ื™ื ื‘ืขื™ืกื•ื™
    ืฉื•ื•ื“ื™ ืื• ืจืงืžื•ืช. ื’ื ืืช ื”ืขื™ืกื•ื™ ื”ื–ื” ื ื™ืชืŸ ืœืงื‘ืœ ื‘ื‘ื™ืช ืขืœ ืคื™ ื“ืจื™ืฉื”.
    ืœื”ืชืจืฉื ื‘ืขืฆืžื›ื ืžืืชืจื™ ื”ืื™ื ื˜ืจื ื˜ ื”ืžืฆื™ื’ื™ื ืืช ื”ืคืจื•ืคื™ืœื™ื ืฉืœ ื”ื ืขืจื•ืช.
    ื‘ื™ืŸ ืื ืžื“ื•ื‘ืจ ื‘ืื™ืจื•ื— ืื—ื“ ืขืœ
    ืื—ื“ ื‘ืงืœื™ื ื™ืงื” ืคืจื˜ื™ืช ื•ื‘ื™ืŸ ืื ื‘ื›ืœ ืกื•ื’ ืื—ืจ ืฉืœ ืื™ืจื•ื—
    ื‘ื“ื™ืจื” ืคืจื˜ื™ืช, ื‘ืจื’ืข ืฉืชืกื’ืจื• ืืช ื”ื“ืœืช ืžืื—ื•ืจื™ื›ื ืขื•ืœื ื—ื“ืฉ
    ื•ืžืขื ื’ ื™ืคืชื— ืœืคื ื™ื›ื ื•ืชื”ื™ื•
    ื‘ื˜ื•ื—ื™ื ืฉื”ื•ื ื™ืชืขืœื” ืขืœ ื›ืœ ื“ืžื™ื•ืŸ. ืื–
    ืžืฆื“ ืื—ื“ ืืชื ืจื•ืฆื™ื ืœื”ืชืคื ืง ืขื ืขื™ืกื•ื™, ืืš ืžืฆื“ ืฉื ื™
    ืืชื ื’ื ืขื•ืฆืจื™ื ืืช ืขืฆืžื›ื ืคืขื ืื—ืจ
    ืคืขื ืจืง ื‘ื’ืœืœ ื”ืคืŸ ื”ื›ืœื›ืœื™. ืืช ื”ืขื™ืกื•ื™ื™ื ืžืงื‘ืœื™ื ื‘ืžืงื•ื ืฉื‘ื—ืจืชื ื‘ืชื•ืš
    ื”ื‘ื™ืช ื•ื‘ืกื•ืคื• ืœื ืชืฆื˜ืจื›ื• ืœื ืกื•ืข ืœืฉื•ื ืžืงื•ื.

    ืขื™ืกื•ื™ ืขื“ ื”ื‘ื™ืช ืžืืคืฉืจ ืœื›ื ืœืงื‘ืœ ื”ืจื‘ื” ื™ื•ืชืจ
    ืžืขื•ื“ ืขื™ืกื•ื™. ื™ืฉื ืŸ ื›ืžื” ื”ื•ืจืื•ืช ื–ื”ื‘, ืœืคื ื™ ืขื™ืกื•ื™
    ืžืคื ืง ื‘ื—ื™ืคื” ื•ื”ืกื‘ื™ื‘ื” ื•ืขื•ื“ ืกื•ื’ื™
    ืขื™ืกื•ื™ ื ื•ืกืคื™ื ืืฉืจ ืžืขืกื™ื ืจื‘ื™ื ืžืฆื™ืขื™ื ืœืœืงื•ื—ื•ืชื™ื”ื.
    ืขื™ืกื•ื™ ื‘ื—ื™ืคื” ื‘ื‘ื™ืช – ืื™ืš ื–ื” ืขื•ื‘ื“?

    ืื™ืŸ ื“ืจืš ื˜ื•ื‘ื” ื™ื•ืชืจ ืžืœืฆืืช ืžืฉื’ืจืช ื”ื™ื•ื ืฉืœื ื•,
    ืชื•ืš ืงื‘ืœืช ืขื™ืกื•ื™ ื‘ืžื’ื•ื•ืŸ ืื™ื–ื•ืจื™ื ื‘ืืจืฅ.
    ืืชื ืœื ื‘ืืžืช ืฆืจื™ื›ื™ื ืœื—ืœื•ื – ืืœื ืคืฉื•ื˜ ืœื”ื–ืžื™ืŸ ืขื™ืกื•ื™ ืขื“ ื”ื‘ื™ืช ื“ืจืš “ืืœื˜ืจื ื˜ื™ื‘ื™”!
    ื“ืจืš ื ื•ืกืคืช ืœื”ืขืฆื™ื ืืช ื”ื—ื•ื•ื™ื” ืฉืœื›ื
    ื”ื™ื ื‘ืืžืฆืขื•ืช ืขื™ืกื•ื™ ืขื“ ื”ื‘ื™ืช ื‘ืืจื‘ืข ื™ื“ื™ื™ื!
    ืขื™ืกื•ื™ ืžืงืฆื•ืขื™ ื”ื•ื ื›ืœื™ ื—ืฉื•ื‘
    ืžืื•ื“ ื‘ื”ื’ืฉืžืช ื”ืžื˜ืจื” ื”ืกื•ืคื™ืช, ืฉื”ื™ื ืœื ืคื—ื•ืช ืžืงื™ื•ืžื™ืช ืขื‘ื•ืจื ื•.

    ื–ื™ื›ืจื• ื›ื™ ื”ืžื˜ืจื” ืฉืœ ื”ืžืขืกื” ืฉืžืขื ื™ืง ืœื›ื
    ืขื™ืกื•ื™ ื‘ื—ื™ืคื” ื”ื™ื ืฉืชื™ื”ื ื•.

  2. ืื ื™ ืžืื•ื“ ืžืžืœื™ืฅ ืขืœ ืืชืจ ื”ื–ื” ื›ื ืกื• ืขื›ืฉื™ื• ื•ืชื”ื ื• ืžืžื’ื•ื•ืŸ ืจื—ื‘ ืฉืœ ื‘ื—ื•ืจื•ืช ื‘ืจืžื” ืžืื•ื“ ื’ื‘ื•ื”ื”. ืจืง ื‘ืืชืจ ื™ืฉืจืืœ ื ื™ื™ื˜ ืœืื“ื™ ื ืขืจื•ืช ืœื™ื•ื•ื™

  3. ืžื›ื™ื•ื•ืŸ ืฉืื ื—ื ื• ื—ื™ื™ื ื‘ืขื™ื“ืŸ ื”ืื™ื ื˜ืจื ื˜, ื‘ื• ื›ืœ ื”ืžื™ื“ืข ื–ืžื™ืŸ ื•ื ื’ื™ืฉ ื‘ืœื—ื™ืฆืช ื›ืคืชื•ืจ ืคืฉื•ื˜ื”, ืื™ืŸ ืฆื•ืจืš ืœื”ืฉืงื™ืข ืžืืžืฆื™ื ื‘ื›ื“ื™ ืœืžืฆื•ื ื ืขืจื•ืช
    ืœื™ื•ื•ื™ ื‘ื‘ืช ื™ื ืื• ื‘ื›ื“ื™ ืœื‘ืฆืข ืืช ื”ื‘ื—ื™ืจื” ื”ืžืชืื™ืžื” ืžืชื•ืš ื”ื”ื™ืฆืข.
    ื‘ื ื™ื’ื•ื“ ืœืชืจื•ืคื•ืช ื‘ืชื—ื•ื ื”ืคืกื™ื›ื™ืื˜ืจื™ื”, ื‘ื™ื—ืก ืœื’ื™ืฉื•ืช ืคืกื™ื›ื•ืชืจืคื™ื•ืช ืื™ืŸ ื‘ื ืžืฆื ืชื”ืœื™ืš ืื™ืฉื•ืจ
    ืคื•ืจืžืœื™ ืžื•ืกื›ื, ื•ื‘ื›ืœ ื–ืืช – ืจื‘ื•ืช ืžื”ืŸ ืžื’ื•ื‘ื•ืช ื‘ืจืื™ื•ืช ืฉืžืกืชืžื›ื•ืช
    ืขืœ ืžื—ืงืจื™ื ืžืจื•ื‘ื™ ืžืฉืชืชืคื™ื ื•ืชื•ืžื›ื•ืช ื‘ื™ืขื™ืœื•ืช ื”ื˜ื™ืคื•ืœ ืœื”ืคื—ืชืช ืกื™ืžืคื˜ื•ืžื™ื ืฉืœ ื”ืคืจืขื•ืช ืกืคืฆื™ืคื™ื•ืช,
    ื‘ื™ื ื™ื”ืŸ ื“ื™ื›ืื•ืŸ ื•ื—ืจื“ื”. ื”ื˜ื™ืคื•ืœ ืžืชื‘ืฆืข ืขืœ ื™ื“ื™ ืงืจืฆื•ืฃ, ืคื™ืœื™ื ื’ ื•ืขื™ืกื•ื™ ื‘ืกื‘ื•ืŸ ืืจื•ืžื˜ื™
    ืจื™ื—ื ื™. ืื•ืžืจ ื™ื•ืกื™ ื•ืžื•ืกื™ืฃ ื›ื™ ื‘ืžื”ืœืš ื”ื˜ื™ืคื•ืœ ืœื ืžืขื˜ ืื ืฉื™ื ื ืคืชื—ื™ื ื•ื—ื•ืœืงื™ื ืื™ืชื• ื“ื‘ืจื™ื ืื™ืฉื™ื™ื, “ื›ื™ื™ืฃ ืœื™ ืœื”ื™ื•ืช ื”ืื“ื ืฉืœื ืจืง ืžื˜ืคืœ ื‘ื”ื ื‘ื’ื•ืฃ ืืœื ื’ื ื‘ื ืคืฉ, ืžืงืฉื™ื‘ ืœื”ื ื•ืื ื™ืฉ ืืคืฉืจื•ืช ืœืขื–ื•ืจ, ืื ื™ ืชืžื™ื“ ืฉืžื— ืœืขืฉื•ืช ื–ืืช. ื›ืžื•ื‘ืŸ ืฉื›ืœ ืžื” ืฉื”ื ื—ื•ืœืงื™ื ืื™ืชื™ ื ืฉืืจ ื‘ื—ื“ืจ ื”ื–ื”, ื‘ื“ื™ืกืงืจื˜ื™ื•ืช ืžืœืื”, ื‘ื“ื™ื•ืง ื›ืžื• ื‘ืžืจื—ื‘ ืฉื‘ื™ืŸ ืคืกื™ื›ื•ืœื•ื’ ืœืžื˜ื•ืคืœ ืฉืœื•”.
    ืืชื” ืชืฉื›ื— ืžื›ืœ ื”ื‘ืขื™ื•ืช ืฉืœืš ื•ืชืฉื™ื’ ืื™ืชื™
    ืืงืกื˜ื–ื”โ€ฆ ื›ืืฉืจ ืžื–ืžื™ื ื™ื ืžืขืกื” ื”ื•ื ื›ื‘ืจ ื™ื“ืื’ ืœื”ื‘ื™ื ืขืžื• ืืช ื›ืœ ื”ืื‘ื™ื–ืจื™ื ืฉื ื—ื•ืฆื™ื ืœื•
    ื›ืžื• ืžื™ื˜ืช ื˜ื™ืคื•ืœื™ื, ืฉืžืŸ ืขื™ืกื•ื™ ื•ืืฃ ื ืจื•ืช.
    ืืฃ ืžื•ืžืœืฅ ืœื”ืชื›ื•ื ืŸ ืœืขื™ืกื•ื™ ืขืœ ื™ื“ื™
    ื‘ื™ืฆื•ืข ืฉืœ ืชืจื’ื™ืœื™ ื ืฉื™ืžื” ื•ืžืชื™ื—ื” ื‘ืื–ื•ืจื™ ื”ื’ื‘ ื•ื”ืฆื•ื•ืืจ,
    ื‘ื›ื“ื™ ืœื”ืชื ื™ืข ืืช ื”ื–ืจื™ืžื” ื”ืœื™ืžืคืชื™ืช ื›ื‘ืจ ืœืคื ื™ ื”ืขื™ืกื•ื™, ื•ืขืœ ื™ื“ื™ ื›ืš ืœืขื•ื“ื“ ืื•ืชื” ืœื”ืชื ืงื– ืžื”ืจ ื™ื•ืชืจ ืžื”ื’ื•ืฃ.

  4. ื‘ืืชืจ Spacez ืชื•ื›ืœื• ืœื—ืคืฉ ื‘ื™ืŸ ืžืื•ืช ืงืœื™ื ื™ืงื•ืช ืœื”ืฉื›ืจื” ื‘ืงืœื•ืช ื•ื‘ืžื”ื™ืจื•ืช ื•ืœืกื ืŸ ืชื•ืฆืื•ืช ืœืคื™ ืžื—ื™ืจื™ื, ื“ื™ืจื•ื’ื™ื, ื—ื•ื•ืช ื“ืขืช, ืžื™ืงื•ืžื™ื,
    ื›ืžื•ืช ืื ืฉื™ื, ืฉื™ืจื•ืชื™ื ื‘ืžืชื—ื ื•ืขื•ื“..
    ืื ื‘ื ืœื›ื ืœืฆืืช ืœื ื•ืคืฉ ื™ื•ืงืจืชื™ ื•ืื™ื›ื•ืชื™ ื‘ืจืืฉื•ืŸ
    ืœืฆื™ื•ืŸ, ื‘ื™ืŸ ื ื–ื” ืœื›ืžื” ืฉืขื•ืช ื‘ื•ื“ื“ื•ืช ืฉืœ ืคื™ื ื•ืง ืกืคื, ืื• ืœืœื™ืœื” ืฉืœื ื‘ื—ื‘ื™ืœืช ืกืคื ืขื
    ืœื™ื ื”, ืชื•ื›ืœื• ืœืžืฆื•ื ืืช ื›ืœ ื”ื—ื‘ื™ืœื•ืช ื•ื›ืœ ื”ืื•ืคืฆื™ื•ืช ื”ืฉื•ื ื•ืช ื‘ืืชืจ ืกืคื ืคืœื•ืก
    ืฉืžืฆื ื‘ืฉื‘ื™ืœื›ื ืืช ื›ืœ ืืชืจื™ ืกืคื ื‘ืจืืฉื•ืŸ ืœืฆื™ื•ืŸ ื”ืžื•ืžืœืฆื™ื ื•ื”ืื™ื›ื•ืชื™ื™ื ื‘ื™ื•ืชืจ.
    ื”ืžืงื•ื ื”ื ื• ืžืชื—ื ื›ื•ืฉืจ, ื‘ืจื™ืื•ืช ื•ืคื ืื™,
    ืืฉืจ ืชื—ืช ืงื•ืจืช ื’ื’ ืื—ืช ืžืจื›ื–
    ืžื’ื•ื•ืŸ ืฉื™ืจื•ืชื™ื ืื™ื›ื•ืชื™ื™ื ืœื”ื ืืช ื”ืื•ืจื—ื™ื,
    ื›ืš ืฉืœืžืฉืš ื›ืžื” ืฉืขื•ืช ื‘ื™ืœื•ื™ ื‘ืžืงื•ื ืชื•ื›ืœื•
    ืœื™ื”ื ื•ืช ื’ื ืžืื™ืžื•ืŸ ื‘ื—ื“ืจ ื”ื›ื•ืฉืจ ื”ื’ื“ื•ืœ ื•ื”ืžืงืฆื•ืขื™, ื’ื ืžืขื™ืกื•ื™ ืกืคื ืžืคื ืง, ื’ื ืžื˜ื™ืคื•ืœ ืืกืชื˜ื™ืงื” ื•ืืฃ ืžืืจื•ื—ื” ืขืฉื™ืจื” ื‘ืกืคื ืงืคื” ื”ืžืžื•ืงื ื‘ืžืชื—ื!

    ื”ืขื™ืฆื•ื‘ ื”ืžืจื”ื™ื‘, ื”ืกืคื ืžืคื ืง, ื”ืฉื™ืจื•ืช
    ืžื•ืงืคื“ – ื›ืœ ืืœื• ื ืžืฆืื™ื ื›ืืŸ ื‘ืฉื‘ื™ืœื›ื ื‘ืกืคื
    ื”ื•ืœืžืก ืคืœื™ื™ืก ืจืืฉื•ืŸ ืœืฆื™ื•ืŸ ื›ื“ื™ ืฉืชืจื’ื™ืฉื• ื˜ื•ื‘ ืขื ืขืฆืžื›ื!
    ื”ืงื˜ืœื•ื’ ื”ืคืชื•ื— ืฉืœ ื”ืืชืจ ืžื›ื™ืœ ืืช ื”ืžื‘ื—ืจ ื”ื’ื“ื•ืœ ื‘ื™ื•ืชืจ ืฉืœ ื“ื•ื’ืžื ื™ื•ืช
    ื•ื ืขืจื•ืช ืขื ืžืจืื” ืฉืœ ื“ื’ืžื™ื ืื™ืชื ืชื•ื›ืœื•
    ืœื”ื™ืคื’ืฉ ื•ืœื”ื–ืžื™ืŸ ืฉื™ืจื•ืชื™ ืœื™ื•ื•ื™ ื‘ื™ืฉืจืืœ ื‘ืžื—ื™ืจ ื˜ื•ื‘.
    ื”ืืชืจ ืžืฆื™ืข ื—ื“ืจื™ื ืœืคื™ ืฉืขื” ื‘ื—ื•ืœื•ืŸ, ื—ื“ืจื™ื ืœืคื™ ืฉืขื” ื‘ืžืจื›ื–, ื—ื“ืจื™ื ืœืคื™ ืฉืขื”
    ื‘ื‘ืช ื™ื ื•ื—ื“ืจื™ื ืœืคื™ ืฉืขื” ื‘ืจืืฉื•ืŸ ืœืฆื™ื•ืŸ.

    ื—ื•ืœื•ืŸ ืžืฆื™ืข ืฉืคืข ืฉืœ ืฉืคืข: ืฆื™ืžืจื™ื, ื—ื“ืจื™ื ืœื”ืฉื›ืจื” ืœืคื™ ืฉืขื” ื‘ื—ื•ืœื•ืŸ,
    ืœื•ืคื˜ื™ื ืœืžืกื™ื‘ื•ืช, ืœื™ืœื” ืจื•ืžื ื˜ื™ – ื›ืœ ืžื”
    ืฉืงืฉื•ืจ ื•ืฉื™ื›ื•ืœ ืœืฉืžื— ืื ืฉื™ื.

  5. ืžื™ ืฉืžื—ืคืฉ ืขื™ืกื•ื™ื™ื ืžืคื ืงื™ื ื‘ื—ื•ืœื•ืŸ ื”ืžืฉืœื‘ื™ื
    ืคื™ื ื•ืง ื•ื™ื™ื—ื•ื“ื™ื•ืช ืœืœื ืกืคืง ืฆืจื™ืš ืœื‘ื—ื•ืจ ืื• ืœืคื—ื•ืช ืœื ืกื•ืช ืคืขื ืื—ืช ืขื™ืกื•ื™ ืื‘ื ื™ื
    ื—ืžื•ืช. ืžื™ ืฉืžื—ืคืฉ ืขื™ืกื•ื™ื™ื ืžืคื ืงื™ื ื‘ื ืชื ื™ื” ื”ืžืฉืœื‘ื™ื ืคื™ื ื•ืง ื•ื™ื™ื—ื•ื“ื™ื•ืช ืœืœื ืกืคืง ืฆืจื™ืš ืœื‘ื—ื•ืจ ืื• ืœืคื—ื•ืช ืœื ืกื•ืช
    ืคืขื ืื—ืช ืขื™ืกื•ื™ ืื‘ื ื™ื ื—ืžื•ืช.
    ืžืื—ืจ ื•ื”ืžื•ืŸ ืื ืฉื™ื ืกื‘ื•ืจื™ื
    ื›ื™ ืืช ื”ืขื™ืกื•ื™ ืžืคื ืง ื”ื ื™ื•ื›ืœื• ืœืงื‘ืœ ืจืง ื‘ืžืกื’ืจืช ื™ื•ื ืคื™ื ื•ืง
    ืžืคื ืง ื‘ื—ื“ืจื” , ื”ื ืžื•ื ืขื™ื ืžืขืฆืžื ืœื™ื”ื ื•ืช ืžื”ืขื™ืกื•ื™ ืžืคื ืง.

    ื›ืŸ ื›ืŸ, ืžืžืฉ ืกืคื ืœื™ื—ื™ื“ ื–ื” ืคื™ื ื•ืง ืžื•ืฉืœื ื•ืžืฆื•ื™ืŸ ืœืžื™ ืฉืจื•ืฆื” ื›ื›ื” ืœื—ื’ื•ื’ ื•ื‘ื’ื“ื•ืœ ืจืง ืขื ืขืฆืžื• ื•ืœื”ืชืคื ืง ืžืขื™ืกื•ื™
    ื˜ื•ื‘, ืืžื‘ื˜ ืฉืžื ื™ื ื•ืขื•ื“. ื”ืžืขืกื” ื”ืžืงืฆื•ืขื™ ื‘ื ืชื ื™ื”/ื”ืฉืจื•ืŸ
    ืžื˜ืขื ื”ืžื›ื•ืŸ ื™ื’ื™ืข ืขื“ ืืœื™ื›ื ืขื
    ืžื™ื˜ืช ืžืกืื–โ€™ ื ืคืชื—ืช, ืฉืžื ื™ื ื•ื›ืœ ื”ืฆื™ื•ื“ ื”ื ื“ืจืฉ ืœื‘ื™ืฆื•ืข ื”ืžืกืื–โ€™ ื‘ืจืžื” ื”ื’ื‘ื•ื”ื” ื‘ื™ื•ืชืจ ื’ื ื‘ืชื ืื™ ืฉื˜ื—
    ืื• ื‘ืชื•ืš ื‘ื™ืช. ืขื ื–ืืช, ืชื•ื›ืœื• ืœืฉื‘ื•ืจ ืืช ื”ืฉื’ืจื” ื”ืžื•ื›ืจืช ื•ื”ื™ื“ื•ืขื” ืžืจืืฉ
    ืขื ืขื™ืกื•ื™ ืžืคื ืง ื‘ื ืชื ื™ื”/ื”ืฉืจื•ืŸ !

    ื›ืœ ืขื™ืกื•ื™ ืžืคื ืง ืฉื•ื ื” ื‘ืชื ื•ืขื•ืช ื•ื‘ื˜ื›ื ื™ืงื•ืช ื‘ื”ืŸ ื”ืžืขืกื” ืขื•ืฉื” ืฉื™ืžื•ืฉ.
    ืขื™ืกื•ื™ ืื™ืจื•ื˜ื™ ื‘ืจืืฉื•ืŸ ืœืฆื™ื•ืŸ ื–ื•ืœ
    ื‘ื”ืฉื•ื•ืื” ืœืฉื™ืจื•ืชื™ ืขื™ืกื•ื™ ื“ื•ืžื™ื ื‘ืขืจื™ื ืื—ืจื•ืช.
    ื”ื“ื‘ืจ ื”ืžื“ื”ื™ื ื‘ื™ื•ืชืจ ืฉื™ื›ื•ืœ ืœืงืจื•ืช
    ืœื›ืœ ืื“ื ื–ื” ื”ืจื’ืข ื”ื–ื” ืฉื”ื•ื ืžื•ืฆื ืืช ืžื™ ืฉื”ื•ื ืจื•ืฆื” ืœื”ื™ื•ืช ืื™ืชื” ื‘ืคืจื˜ื™ื•ืช,
    ืžื‘ืœื™ ืฉืืฃ ืื—ื“ ื™ื™ื“ืข ื•ื”ื›ื•ืœ ื‘ื–ื›ื•ืช ื“ื™ืจื•ืช ื“ื™ืกืงืจื˜ื™ื•ืช ืจืืฉื•ืŸ ืœืฆื™ื•ืŸ.
    ืขื™ืกื•ื™ ืžืคื ืง ื‘ื ืชื ื™ื”/ื”ืฉืจื•ืŸ ื”ื•ื ืื—ื“ ืžืื•ืชื ื˜ื™ืคื•ืœื™ื ืฉื”ืกืคื•ืจื˜ืื™ื ืขื•ืฉื™ื ืœืขืชื™ื ืงืจื•ื‘ื•ืช ืขืœ ืžื ืช ืœืฉืžื•ืจ
    ืขืœ ื‘ืจื™ืื•ืช ื”ื’ื•ืฃ ืฉืœื”ื, ืœื”ืคื—ื™ืช ืืช ื”ืกื™ื›ื•ืŸ ืœืคืฆื™ืขื•ืช,
    ืœืื•ืฉืฉ ืืช ื”ื’ื•ืฃ ืžื”ืจ ื™ื•ืชืจ ื‘ื™ืŸ ื”ืื™ืžื•ื ื™ื ื•ื”ืชื—ืจื•ื™ื•ืช ื•ื”ื›ื•ืœ ื›ื“ื™ ืœื”ื’ื™ืข ืžื•ื›ื ื™ื ื•ืจืขื ื ื™ื ื™ื•ืชืจ ืœืชื—ืจื•ื™ื•ืช ื”ื‘ืื•ืช.

  6. ืžื ื’ื“, ื‘ืื™ื–ื•ืจ ื”ืฆืคื•ืŸ ื”ืขืœื•ืช ืฉืœ ื“ื™ืจื•ืช ื“ื™ืกืงืจื˜ื™ื•ืช ื‘ืชืœ ืื‘ื™ื‘ ืขืฉื•ื™ื” ืœื”ื™ื•ืช ื’ื‘ื•ื”ื”, ืืš ื”ื™ืชืจื•ืŸ ื”ื•ื ืื‘ื–ื•ืจ ื‘ืจืžื” ื’ื‘ื•ื”ื”.
    ื“ื™ืจื•ืช ื“ื™ืกืงืจื˜ื™ื•ืช ื‘ืฆืคื•ืŸ ืžื—ืคืฉื™ื?

    ืขื™ืกื•ื™ ืื™ืจื•ื˜ื™ ื‘ืฆืคื•ืŸ ื”ื•ื
    ื”ืจื‘ื” ื™ื•ืชืจ ืžืžืคื’ืฉ ืžื™ื ื™ ืกืชืžื™ ืื• ืžืขื™ืกื•ื™, ืžื“ื•ื‘ืจ ื›ืืŸ ื‘ื—ื•ื•ื™ื” ืืจื•ื˜ื™ืช ืžืœืื” ื”ืžื•ืขื‘ืจืช ืขืœ ืžื™ื˜ื•ืช ืจื—ื‘ื•ืช, ื ืขื™ืžื•ืช ื•ื’ืžื™ืฉื•ืช ืชืžื•ื ื•ืช ืืžื™ืชื™ื•ืช ืฉืœ.

    ื‘ื—ื•ืจื” ื™ืฉืจืืœื™ืช ื™ื”ื•ื“ื™ื” ื‘ืช 35 ืื ืืชื” ืื•ื”ื‘ ืžืœืื” ืกืงืกื™ืช ื’ื•ืฃ ืฉืœ ืžืฉื™
    ื—ืœืงื” ื‘ื›ืœโ€ฆ ืขื™ืกื•ื™ ืื™ืจื•ื˜ื™ ื‘ืฆืคื•ืŸ ื”ื•ื ื”ืžืชื ื” ื”ื’ื“ื•ืœื” ื‘ื™ื•ืชืจ ืฉื ื™ืชืŸ ืœื”ืขื ื™ืง ืœื’ื•ืฃ
    ืฉืœืš, ื‘ืขื–ืจืช ื”ืจืคื™ื” ืžืœืื” ื•ืžืงืฆื•ืขื™ืช ื›ืœ ื—ืœืง ืžืžืš ื™ืžืฆื ืจื’ื™ืขื” ื•ืื•ืจื’ื–ืžื”.
    ื‘ืขื–ืจืช ืฆื•ื•ืช ื”ืžืขืกื™ื ืฉืœ ื–ืžืŸ ืžื’ืข ืชื•ื›ืœื• ืœืขืฉื•ืช
    ืคืกืง ื–ืžืŸ ืืžื™ืชื™, ืœื”ืฉืงื™ืข ื‘ื–ื•ื’ื™ื•ืช ืฉืœื›ื ื•ืœื™ื”ื ื•ืช ืžืขื™ืกื•ื™
    ื–ื•ื’ื™ ืžืคื ืง ื‘ื ื•ื—ื™ื•ืช ืฉืœ ื”ื‘ื™ืช ืฉืœื›ื.
    ืฉื™ืจื•ืชื™ ื”ืืชืจ ื–ืžื™ื ื™ื ื‘ืžืฉืš 24 ืฉืขื•ืช ื‘ื™ืžืžื”, 7 ื™ืžื™ื ื‘ืฉื‘ื•ืข, ื•ื”ื ืžื™ื•ืขื“ื™ื ืœื›ืœ ืžื™ ืฉื’ืจ ื‘ื“ืจื•ื ื•ืจื•ืฆื” ืœืงื—ืช ืคืกืง ื–ืžืŸ ืžื”ืฉื’ืจื”.
    ื”ืืชืจ ืฉืœื ื• ืฉื™ืœื‘ ืืช ื”ื”ืฆืขื•ืช ื”ื˜ื•ื‘ื•ืช ื‘ื™ื•ืชืจ ืžืื•ืœืคื ื™ื ื•ืžืขืกื™ื ื‘ื•ื“ื“ื™ื, ืžื•ื›ื ื™ื ืœืขื–ื•ืจ ืœื›ื
    ืœื”ื™ืจื’ืข ืื—ืจื™ ื™ื•ื ืขื‘ื•ื“ื” ืžืขื™ื™ืฃ.
    ื‘ืจื•ืจ ืœื ื• ืฉืขื ื›ืœ ื”ืคื™ื ื•ืง ืฉื‘ืงื‘ืœืช ืžืกืื– ื‘ืกืคื ื”ืื™ื›ื•ืชื™
    ื•ื”ื—ื“ื™ืฉ ืฉืœื ื•, ืฉืขืช ื˜ื™ืคื•ืœ ืขื“ื™ื™ืŸ ื“ื•ืจืฉืช ืœืคื ื•ืช ื–ืžืŸ ื ื•ืกืฃ
    ืขื‘ื•ืจ ื”ื ืกื™ืขื” ืžื‘ื™ืชื›ื, ืขืžื™ื“ื” ื‘ืคืงืงื™ ืชื ื•ืขื”, ื—ื ื™ื™ืช ื”ืจื›ื‘, ื•ื”ื’ืขื” ืžื•ืงื“ืžืช ื‘ื›ื“ื™ ืฉืชื•ื›ืœื• ืœื”ื™ืจื’ืข ื•ืœื ื•ื— ื˜ืจื
    ื”ื˜ื™ืคื•ืœ. ื‘ื–ืžืŸ ืžื’ืข ืื ื• ืžื–ืžื™ื ื™ื ืืชื›ื ืœื”ืงื“ื™ืฉ ื–ืžืŸ ืœืขืฆืžื›ื,
    ื‘ื ื•ื—ื•ืช ื”ื‘ื™ืชื™ืช ืฉืœื›ื ืžื‘ืœื™ ื”ืฆื•ืจืš ืœื”ืชืจื•ืฆืฅ,
    ื›ืš ืฉืชื•ื›ืœื• ื‘ืืžืช ืœื”ื™ืจื’ืข. ื‘ื•ืื• ื ื’ื™ื“ ืืช
    ื”ืืžืช, ืขื™ืกื•ื™ ื“ื•ืจืฉ ืžื’ืข, ื”ืจื‘ื”

  7. ืžื—ืคืฉื™ื ืงืœื™ื ื™ืงื•ืช ืœื”ืฉื›ืจื”? ื”ื™ื›ื ืกื• ืขื›ืฉื™ื• ืœืœื™ื ืงืœื™ ื•ื‘ืขื–ืจืช ืžื ื•ืข ื”ื—ื™ืคื•ืฉ ื”ื—ื“ืฉื ื™ ืฉืœื ื• ืชื•ื›ืœ ืœืžืฆื•ื
    ืžื”ืจ ื•ื‘ืงืœื•ืช ืืช ื”ืฉื™ืจื•ืช ืื•ืชื• ืืชื
    ืžื—ืคืฉื™ื. ืžืจืฆื” ื‘ื›ื™ืจ ื•ืžื˜ืคืœ ื‘ืจืคื•ืื” ืกื™ื ื™ืช ื•ื™ืคื ื™ืช, ืžื ื—ื” ื•ืžื ื”ืœ ืงืœื™ื ื™ืงื•ืช ืกื˜ื•ื“ื ื˜ื™ื ื‘ืžื›ืœืœืช ืชืžื•ืจื•ืช.
    ืขื™ืกื•ื™ ืžืงืฆื•ืขื™ ื‘ืงืจื™ืช ืฉืžื•ื ื”/ื ื”ืจื™ื” -ื”ื™ื•ื ื™ืฉื ืŸ ื“ืจื›ื™ ื˜ื™ืคื•ืœ ืจื‘ื•ืช ื‘ื’ื•ืฃ ื•ื‘ื ืคืฉ ืฉืœ ื”ืื“ื, ื—ืœืงืŸ ืฉื™ื˜ื•ืช ืงื•ื ื‘ืฆื™ื•ื ืืœื™ื•ืช (ื›ืœื•ืžืจ ื›ืœ
    ืžื” ืฉืงืฉื•ืจ ื‘ืจืคื•ืื” ื”ืจื’ื™ืœื” ืฉื›ื•ืœื ืžื›ื™ืจื™ื – ืœืœื›ืช ืœืจื•ืคื, ืœืขืฉื•ืช ืฆื™ืœื•ืžื™ื,
    ื‘ื“ื™ืงื•ืช ื“ื, ืœืงื—ืช ื›ื“ื•ืจื™ื ื•ื›ื•โ€™) ื•ื™ืฉ ืืช ื”ืจืคื•ืื” ื”ืžืฉืœื™ืžื”, ื”ืืœื˜ืจื ื˜ื™ื‘ื™ืช ืื
    ืชืจืฆื•, ื”ื›ื•ืœืœืช ื˜ื›ื ื™ืงื•ืช ืจื™ืคื•ื™ ื˜ื‘ืขื™ื•ืช.
    ื›ืœ ืฉื ืฉืืจ ืœืขืฉื•ืช ื›ืขืช ื–ื” ืœื‘ื—ื•ืจ ืืช ื”ื‘ื—ื•ืจื” ื”ืžืชืื™ืžื” ืžืชื•ืš ืื•ืชืŸ ื ืขืจื•ืช ืœื™ื•ื•ื™ ื‘ื—ื™ืคื” ื•ืœื™ื”ื ื•ืช ืžื–ืžืŸ ืื™ื›ื•ืช
    ืžืคื ืง ื•ืžื”ื ื” ื‘ื—ื‘ืจืชื”. ืœื‘ื™ืœื•ื™ ื‘ื“ื™ืจื•ืช ื“ื™ืกืงืจื˜ื™ื•ืช ื™ืฉื ื ื™ืชืจื•ื ื•ืช ืจื‘ื™ื, ื‘ืžื™ื•ื—ื“ ื›ืืฉืจ ืžืฉื•ื•ื™ื ืื•ืชืŸ ืœื‘ื™ืœื•ื™ ื‘ื‘ื™ืช ืžืœื•ืŸ:
    ืืœ ื”ื“ื™ืจื•ืช ืื™ื ืš ืžื’ื™ืข ื‘ืื•ืคืŸ ืืงืจืื™, ื”ืŸ ืžืฆื•ื™ื“ื•ืช ื•ืžืื•ื‘ื–ืจื•ืช ื‘ื›ืœ ื˜ื•ื‘, ื›ื•ืœืœื•ืช ื ืขืจื” ืื—ืช ืื• ื™ื•ืชืจ ื•ืฉื ืชื•ื›ืœ ืœื”ื’ืฉื™ื ืืช ื”ืคื ื˜ื–ื™ื•ืช ื”ืคืจื•ืขื•ืช ื‘ื™ื•ืชืจ ืฉืœืš.
    ืงื—ื• ืืช ื”ื“ื™ืกืงืจื˜ื™ื•ืช, ืงื—ื• ืืช ื”ืืกืชื˜ื™ืงื” ื•ื”ื ื™ืงื™ื•ืŸ, ืืช ื”ืžื™ืงื•ื ื”ื ื•ื— ื•ื”ื›ื™ ื—ืฉื•ื‘ ืืช ื”ืžื™ื“ืข ื”ืžื”ื™ืžืŸ ื‘ื™ื•ืชืจ ื•ื”ื ื”
    ืงื™ื‘ืœืชื ืคื•ืจื˜ืœ ืœื•ื”ื˜ ื•ืžื“ื”ื™ื ื”ืžื‘ื™ื ืงื˜ื’ื•ืจื™ื” ืฉืœ
    ื“ื™ืจื•ืช ื“ื™ืกืงืจื˜ื™ื•ืช ื‘ืœื‘ ื’ื‘ืขืชื™ื™ื, ื“ื™ืจื•ืช
    ืฉืืฃ ืื—ื“ ืœื ืฉืžืข ืื• ืจืื” ืื•ืชืŸ ืื‘ืœ ืื ืชื‘ืงืจื• ื‘ืคื•ืจื˜ืœ ื”ื™ื•ืงืจืชื™ ืชื•ื›ืœื• ืœื”ื’ื™ืข
    ื‘ืงืœื•ืช ื•ืœื”ืฆื˜ืจืฃ ืœืœื ืžืขื˜ ืื ืฉื™ื
    ืฉื›ื‘ืจ ื—ื•ื• ืืช ื”ื”ื ืื•ืช ื‘ืืžืฆืขื•ืชืŸ. ื“ื™ืจื•ืช ื“ื™ืกืงืจื˜ื™ื•ืช ื‘ื’ื‘ืขืชื™ื™ื ื–ื” ื™ื›ื•ืœ ืœืงืจื•ืช
    ืœื›ื ืœืœื ืคืฉืจื•ืช, ื—ืžืฉ ื“ืง’ ืžื›ืœ ืžืงื•ื,
    ื‘ื™ืœื•ื™ื™ื ืกื•ืขืจื™ื, ืžืจื›ื–ื™ ืงื ื™ื•ืช ื•ืืคื™ืœื• ื“ื™ืจื•ืช ื“ื™ืกืงืจื˜ื™ื•ืช ื’ื‘ืขืชื™ื™ื ืฉื™ืฉืœื™ืžื•
    ืœื›ื ืืช ื”ื”ื ืื•ืช ื•ื™ื‘ื™ืื• ืืชื›ื ืœืžืงื•ื ื”ืžืขืฆื™ื
    ื•ื”ืžืจื˜ื™ื˜ ื‘ื™ื•ืชืจ.

  8. ืขื•ื“ ื—ืฉื•ื‘ ืœื”ื“ื’ื™ืฉ ื›ื™ ืžื˜ืจืช ืขื™ืกื•ื™ ื˜ื ื˜ืจื” ืื™ื ื” ืขื•ื ื’
    ืžื™ื ื™ (ืื ื›ื™ ื”ืžื˜ื•ืคืœื™ื ื‘ื”ื—ืœื˜ ื—ื•ื•ื™ื
    ื”ื ืื” ืจื‘ื”, ื•ืœื ืžืŸ ื”ื ืžื ืข ื›ื™
    ื™ื™ืฉื–ืจื• ื‘ื” ื’ื•ื•ื ื™ื ืžื™ื ื™ื™ื). ืืš ืื ืืชื
    ืžืขื•ื ื™ื™ื ื™ื ื‘ืขื™ืกื•ื™ ืžืคื ืง ื‘ื›ืคืจ ืกื‘ื ืœืฆื•ืจื›ื™ ื”ื ืื” ื•ืจื’ื™ืขื” ืื• ืœืจื’ืœ ืื™ืจื•ืข
    ืฉืžื—ื” ืžืกื•ื™ื, ืชื•ื›ืœื• ืœืงืจื•ื ื‘ืžืืžืจ ื–ื” ืขืœ ืฉืœื•ืฉื” ืกื•ื’ื™ ืขื™ืกื•ื™ื™ื ืืฉืจ
    ืžืชืื™ืžื™ื ืœืžื˜ืจื” ื–ื• ื•ื™ืขื ื™ืงื• ืœื›ื
    ื™ื•ื ื‘ื™ืœื•ื™ ืžืคื ืง ื•ืื™ื›ื•ืชื™ ื‘ืžื™ื•ื—ื“ ืืฉืจ ืกื‘ื™ืจ ืœื”ื ื™ื— ืฉืชืจืฆื• ืœื—ื–ื•ืจ
    ืขืœื™ื• ืฉื•ื‘ ื›ื‘ืจ ื‘ืฉื ื” ืฉืื—ืจื™.
    7. ืืœ ืชืฉืืœื• ืขืœ ื˜ื•ื‘ื•ืช ื”ื ืื” ืžื™ื ื™ื•ืช (ืื• ืืคื™ืœื• ื‘ื“ื™ื—ื•ืช ืขืœื™ื”ื).
    ๐ŸŒทืขื™ืกื•ื™ ื˜ื ื˜ืจื™ ื”ื•ื ืขื•ื“ ืื‘ืŸ
    ื“ืจืš ื‘ืžืคื’ืฉ ืฉืœื ื• ืขื ืขืฆืžื ื•, ื‘ื—ื•ื•ื™ื™ืช ื”ื—ื™ื‘ื•ืจ ืืœ ื”ืขืฆืžื™ ื”ืฉืœื ื›ืคื™ ืฉืื ื™.
    ๐ŸŒทืขื™ืกื•ื™ ื˜ื ื˜ืจื™ ื”ื•ื ืœื ืชื—ืœื™ืฃ ืœืžืคื’ืฉ ืขื ืื”ื•ื‘ื”, ื”ื•ื ืœื ื“ืจืš ื ื•ืกืคืช ืœื—ื•ื•ืช ืขื•ื ื’ ื‘ืžืงื•ื ืขื™ื ื•ื’ ืขืฆืžื™, ื•ื”ื•ื ืœื ืขื•ื“ ืžืฉื”ื•
    ืžื’ื ื™ื‘ ืœืกืžืŸ ืขืœื™ื• ื•ื™ ื•ืœืจื•ืฅ ืœืกืคืจ
    ืœื—ื‘ืจ’ื”. ๐ŸŒทืขื™ืกื•ื™ ื˜ื ื˜ืจื™ ื”ื•ื ื“ืจืš
    ื ืคืœืื” ืœื”ื™ื—ืฉืฃ ืœืขื•ืœื ื”ืžื™ื ื™ื•ืช ื”ืžื•ื“ืขืช ื•ื”ืžื™ื ื™ื•ืช ื”ืžืงื•ื“ืฉืช.
    ืขื™ืกื•ื™ ื˜ื ื˜ืจื™ ืขื•ื–ืจ ืœืš ืœื”ืชื—ื‘ืจ ืœืžืจื›ื– ื”ื”ื•ื•ื™ื”, ืžืืคืฉืจ
    ืœืขื‘ื•ืจ ืžื—ืกื•ืžื™ื ื•ื”ื’ื‘ืœื•ืช.ืคื•ืชื— ืขื•ืœืžื•ืช ื—ื“ืฉื™ื.
    ืขื™ืกื•ื™ ื–ื” ืžืืคืฉืจ ืœื ื• ืœื—ื“ื•ืจ ืœืขื•ืžืง ื”ื”ื•ื•ื™ื” ื›ื“ื™ ืœื’ืœื•ืช ืืช ื”ื˜ื‘ืข ื”ืืžืชื™ ืฉืœื ื• ื•ืœื”ืชื—ื‘ืจ
    ื“ืจืš ื”ืขื•ืœื ื•ื”ื—ื•ืฉื™ื, ืืœ ื”ื ืฉื’ื‘. ืขื™ืกื•ื™ ื™ื•ื ื™
    ื”ื™ื ื• ืžืกืข ืฉืžืชื—ื™ืœ ืขื•ื“ ื‘ืงื‘ื™ืขืช
    ื”ืชื•ืจ ืœืขื™ืกื•ื™ ื•ืฉื™ื—ื” ืžืงื“ื™ืžื” ืขื ื”ืžืขืกื” ื‘ื˜ืœืคื•ืŸ
    ื‘ื” ืืช ืžืกืคืจืช ื‘ืงืฆืจื” ื“ื‘ืจื™ื ืžืฉืžืขื•ืชื™ื™ื ื•ื—ืฉื•ื‘ื™ื ื”ื ื•ื’ืขื™ื ืœืกื™ื‘ื” ืฉื‘ื’ืœืœื” ืืช ืžืขื•ื ื™ื™ื ืช ื‘ืขื™ืกื•ื™ ื”ื–ื”.

  9. ื‘ืžืจื›ื– ืจืžืช ื’ืŸ ืžื—ื›ื” ืœืš ืžืขืกื”
    ืจื•ืกื™ื” ื™ืฉืจืืœื™ืช ืžื™ื•ื—ื“ืช ื‘ืžื™ื•ื—ื“.
    ืื– ื”ื—ื“ืฉื•ืช ื”ื˜ื•ื‘ื•ืช ื”ืŸ ืฉื™ืฉ ืคืขื•ืœื•ืช ืคืฉื•ื˜ื•ืช ื•ื–ืžื™ื ื•ืช ืื•ืชืŸ ื ื™ืชืŸ ืœื‘ืฆืข, ืขืœ ืžื ืช ืœื”ื™ืจื’ืข, ืœื”ืชืคื ืง ื•ืœื™ื”ื ื•ืช, ื•ืื—ืช ืžืื•ืชืŸ ื”ืคืขื•ืœื•ืช,
    ื”ื™ื ืœื™ืฆื•ืจ ืงืฉืจ ืขื ืžืขืกื” ืืฉืจ ืžืฆื™ืข ืฉื™ืจื•ืช
    ืฉืœ ืขื™ืกื•ื™ ืžืคื ืง. ืชืžื™ื“ ื ื™ืชืŸ ืœื”ื–ืžื™ืŸ ืฉื™ืจื•ืช
    ืื™ืฉื™ ื•ืคืจื˜ื™ ืฉืœ ื ืขืจื•ืช ืœื™ื•ื•ื™
    ื‘ื—ื•ืœื•ืŸ ื”ืžื’ื™ืขื•ืช ืืœื™ื›ื ืœื”ื™ื›ืŸ ืฉืชื—ืœื™ื˜ื•.
    ืฉื™ืจื•ืช ื“ื™ืจื•ืช ื“ื™ืกืงืจื˜ื™ื•ืช ื‘ื“ืจื•ื ื‘ืจืžื” ื”ื›ื™ ื’ื‘ื•ื”ื” ืฉืจืง
    ืชื•ื›ืœ ืœืงื‘ืœ ืขื ืชืžื•ื ื•ืช ืขื“ื›ื ื™ื•ืช. ืฉืžื™ ืื ื™ื” ื•ืื ื™ ื ืขืจืช ืœื™ื•ื•ื™ ื‘ืจืžื” ื’ื‘ื•ื”ื” ื‘ื™ื•ืชืจ.
    ื ืขืจื•ืช ืœื™ื•ื•ื™ ื‘ื—ื•ืœื•ืŸ ื›ื™ ืžื’ื™ืข ืœื›ื ืœืงื‘ืœ ืคืขื ืื—ืช ืขื™ืกื•ื™ ืžืงืฆื•ืขื™ ืฉื™ื‘ื•ืฆืข ืขืœ ื™ื“ื™ ื ืขืจืช ืœื™ื•ื•ื™ ื”ืžื’ื™ืขื” ืขื ืชืขื•ื“ื•ืช
    ื•ืจื–ื•ืžื” ืขืฉื™ืจ ืžืื—ื•ืจื™ื”. ื‘ื“ืจืš ื›ืœืœ ื”ื•ื ืฆืจื™ืš ืœื‘ื—ื•ืจ ื‘ื™ืŸ ืคื™ื ื•ืง ืขื ืื™ืฉื” ืฉื™ืฉ ืœื” ืžืฉืคื—ื” ืžืฉืœื”
    ืœื‘ื™ืŸ ื‘ื™ืงื•ืจ ืืฆืœ ื ืขืจืช ืขื™ืกื•ื™ื™ื.
    ื—ื“ืจื™ื ืฉืœ ืžืœื•ื ื•ืช ื”ื ื‘ื“ืจืš ื›ืœืœ ืคื™ื ื•ืง ื™ื•ืฆื ืžืŸ ื”ื›ืœืœ.

    ืขื™ืกื•ื™ ืžื•ืฉืœื ื‘ืชืœ ืื‘ื™ื‘ ื™ื’ืจื•ื
    ืœื›ื ืœื”ืจื’ื™ืฉ ืคื™ื ื•ืง ื•ืฉื—ืจื•ืจ ืžื˜ื•ืจืฃ ืชื’ื™ืขื• ืขื•ื“
    ื”ื™ื•ื ื•ืชื“ืขื• ืžื”โ€ฆ ื—ืฉื•ื‘ ืœื ื• ืฉืชื“ืขื•: ืžืื’ืจ ื”ื“ื™ืจื•ืช ื”ื“ื™ืกืงืจื˜ื™ื•ืช
    ื‘ืชืœ ืื‘ื™ื‘, ืžืชืขื“ื›ืŸ ืžืขืช ืœืขืช, ื•ืื ื• ืžื–ืžื™ื ื™ื ืืชื›ื ืœื”ื™ื›ื ืก ื‘ื›ืœ ืคืขื ืžื—ื“ืฉ ื‘ืžืงืจื™ื ื•ืืชื ืžื‘ืงืฉื™ื
    ืœืขืฆืžื›ื ื‘ื™ืœื•ื™ ืื™ื ื˜ื™ืžื™ ืื• ืžืคื’ืฉ ื“ื™ืกืงืจื˜ื™ ื‘ืชืœ ืื‘ื™ื‘.

  10. ืืฆืœื ื• ืชืžืฆืื• ืžื‘ื—ืจ ืขื ืง ืฉืœ ืžืงื•ืžื•ืช ืื™ืจื•ื— ื•ืžืงื•ืžื•ืช ืœื™ื ื” ื‘ืชืœ
    ืื‘ื™ื‘ ื‘ืชืขืจื™ืฃ ืฉืขืชื™ ื”ืžืฆื™ืขื™ื ื’ื ื—ื“ืจื™ื ืžืขื›ืฉื™ื• ืœืขื›ืฉื™ื•!
    ื”ืฉื›ืจืช ื—ื“ืจื™ื ื‘ืชืœ ืื‘ื™ื‘ ืœืชืงื•ืคื” ืงืฆืจื” ื”ื•ืคื›ื•ืช ืœื”ื™ื•ืช ื”ืื•ืคืฆื™ื” ื”ืžื•ืขื“ืคืช ืขืœ ืชื™ื™ืจื™ื ื‘ื’ืœืœ ื”ืคืขืจ
    ื”ื’ื“ื•ืœ ื‘ืžื—ื™ืจื™ื. ื”ื ืžืฆื™ืขื™ื ืœืžื‘ืงืจื™ื ืžืงื•ืžื™ื™ื ื•ืžื—ื•ืฅ ืœืืจืฅ ื—ื•ื•ื™ืช ื‘ื™ืงื•ืจ ื‘ืชืœ ืื‘ื™ื‘
    ืœืชืงื•ืคื•ืช ืงืฆืจื•ืช ื‘ืžื—ื™ืจื™ื ื ื•ื—ื™ื ื‘ืžื™ื•ื—ื“.

    ืœืžืจื•ืช ืฉื”ืขื™ืจ ืชืœ ืื‘ื™ื‘ ืžืจื›ื–ื™ืช ื•ืžืœืืช ืจืขืฉ ื•ื‘ืœื’ืŸ,
    ื”ื—ื“ืจื™ื ื ืžืฆืื™ื ื‘ืื–ื•ืจื™ื ื ืกืชืจื™ื, ืฉืงื˜ื™ื ื•ืจื—ื•ืงื™ื ืžื”ืขื™ืŸ
    ืžื” ืฉื’ื•ืจื ืœืฉืžื™ืจื” ืขืœ ื“ื™ืกืงืจื˜ื™ื•ืช ื•ืคืจื˜ื™ื•ืช ื”ืื•ืจื—ื™ื.
    ื›ืœ ืžื™ ืฉืžื’ื™ืข ืœื—ื“ืจื™ื ืœื”ืฉื›ืจื” ื‘ืื–ื•ืจ ืชืœ ืื‘ื™ื‘ ื™ื•ื›ืœ ืœื™ื”ื ื•ืช ืžื—ื“ืจื™ ืื™ืจื•ื— ื‘ืจืžื” ื’ื‘ื•ื”ื” ืชื•ืš ืฉื™ืžืช
    ื“ื’ืฉ ืขืœ ื”ืคืจื˜ื™ื ื”ื›ื™ ืงื˜ื ื™ื.. ื”ื—ื“ืจื™ื ืœืคื™ ืฉืขื” ื‘ืชืœ ืื‘ื™ื‘ ืžืขื•ืฆื‘ื™ื ื•ืžืื•ื‘ื–ืจื™ื
    ื•ืœื ื™ื•ืจื“ื™ื ื‘ืจืžืชื ืžื›ืœ ื‘ื™ืช ืžืœื•ืŸ
    ื™ื•ืงืจืชื™ ืื• ืฆื™ืžืจ ืžืคื ืง. ื”ืื™ืจื•ื— ื‘ื—ื“ืจื™ื ืœืคื™ ืฉืขื” ื‘ืชืœ ืื‘ื™ื‘ ื”ื
    ื˜ืจื ื“ ืœื•ื”ื˜ ื‘ืงืจื‘ ืชื™ื™ืจื™ื, ืื ืฉื™ื ื›ื‘ืจ ื”ื‘ื™ื ื• ืืช ื”ื™ืชืจื•ื ื•ืช ืฉืœ
    ื”ืื•ืคืฆื™ื” ื”ื–ืืช ื•ื ื”ื ื™ื ืžืžื ื” ื‘ืœื™ ืกื•ืฃ.
    ื—ื“ืจื™ื ืœืคื™ ืฉืขื” ื‘ืชืœ ืื‘ื™ื‘ ื ื™ืชืŸ ืœืžืฆื•ื ื‘ืกื’ื ื•ื ื•ืช ืžืจื•ื‘ื™ื, ื‘ืชื•ื•ืš ืžื—ื™ืจื™ื ื™ื—ืกื™ืช ืจื—ื‘ ื•ืœืžื˜ืจื•ืช ืฉื•ื ื•ืช ื•ืžื’ื•ื•ื ื•ืช.

    ืžืชื—ืžื™ ื”ืกืคื ื‘ืชืœ ืื‘ื™ื‘ ืžืชืืคื™ื™ื ื™ื ื‘ืขื™ืฆื•ื‘ ืžื•ืฉืงืข ื•ื™ื•ืงืจืชื™ ืขื ืฉืœืœ ืืคืฉืจื•ื™ื•ืช
    ืฉืœ ื—ื‘ื™ืœื•ืช ืกืคื, ื”ื—ืœ ืžืขื™ืกื•ื™ ืฉื•ื•ื“ื™, ืขื™ืกื•ื™ ืขื ืฉืžืŸ ืื• ื‘ืœื™, ืขื™ืกื•ื™ ืจืคื•ืื™ ื•ืขื•ื“ ืžื’ื•ื•ืŸ ืจื—ื‘ ืฉืœ ื˜ื™ืคื•ืœื™ื ืฉื•ื ื™ื.
    ืžืกืขื“ื•ืช ื”ืฉืฃ ื‘ืชืœ ืื‘ื™ื‘ ืื• ื‘ืžืจื›ื– ื™ื“ื•ืขื•ืช
    ื›ืžืกืขื“ื•ืช ื™ื•ืงืจืชื™ื•ืช ื•ื ื›ื•ืŸ ืฉื”ืŸ ืœื ืžืชืื™ืžื•ืช ืœื›ื™ืก ืฉืœ ื›ืœ ืื—ื“, ืื‘ืœ ืžื•ืชืจ ืœื ื• ืžื™ื“ื™ ืคืขื ืœื”ืชืคื ืง.

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