How sleep affects your emotions | Sleeping with Science, a TED series

284,697 views ใƒป 2020-09-02

TED


ูŠุฑุฌู‰ ุงู„ู†ู‚ุฑ ู†ู‚ุฑู‹ุง ู…ุฒุฏูˆุฌู‹ุง ููˆู‚ ุงู„ุชุฑุฌู…ุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ ุฃุฏู†ุงู‡ ู„ุชุดุบูŠู„ ุงู„ููŠุฏูŠูˆ.

00:00
So exactly, how does a lack of sleep impact our emotional brain?
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ุงู„ู…ุชุฑุฌู…: Abdelrahman Emad ุงู„ู…ุฏู‚ู‘ู‚: omar idma
ูƒูŠู ุชุคุซุฑ ู‚ู„ุฉ ุงู„ู†ูˆู… ุจุงู„ุชุญุฏูŠุฏ ุนู„ู‰ ุฐู‡ู†ู†ุง ุงู„ุนุงุทููŠุŸ
00:05
Why does that lack of sleep make us
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ู„ู…ุงุฐุง ุชุฌุนู„ู†ุง ู‚ู„ุฉ ุงู„ู†ูˆู…
00:06
so emotionally irrational and hyperreactive?
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ู…ุถุทุฑุจูŠู† ุนุงุทููŠู‹ุง ูˆู…ูุฑุทูŠู† ููŠ ุงู„ู†ุดุงุทุŸ
00:11
[Sleeping with Science]
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[ุงู„ู†ูˆู… ู…ุน ุงู„ุนู„ู…]
00:16
Well, several years ago, we conducted a brain imaging study.
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ุญุณู†ู‹ุงุŒ ุฃุฌุฑูŠู†ุง ู‚ุจู„ ุนุฏุฉ ุณู†ูˆุงุช ุฏุฑุงุณุฉ ุนู„ู‰ ุชุตูˆูŠุฑ ุงู„ุนู‚ู„.
00:19
And we took a group of healthy adults.
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ูˆุฌู…ุนู†ุง ู…ุฌู…ูˆุนุฉ ู…ู† ุงู„ุจุงู„ุบูŠู† ุงู„ุฃุตุญุงุก.
00:22
And we either gave them a full night of sleep
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ูˆุณู…ุญู†ุง ู„ุจุนุถ ู…ู†ู‡ู… ุจุฌุฑุนุงุช ู†ูˆู… ูƒุงููŠุฉ
00:24
or we sleep-deprived them.
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ูˆุชู… ุญุฑู…ุงู† ุงู„ุจุนุถ ุงู„ุขุฎุฑ ู…ู†ู‡ุง.
00:26
And then the next day, we placed them inside an MRI scanner,
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ูˆููŠ ุงู„ูŠูˆู… ุงู„ุชุงู„ูŠุŒ ูˆุถุนู†ุงู‡ู… ููŠ ู…ุงุณุญ ุงู„ุชุตูˆูŠุฑ ุจุงู„ุฑู†ูŠู† ุงู„ู…ุบู†ุงุทูŠุณูŠ
00:30
and we looked at how their emotional brain was reacting.
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ูˆู„ุงุญุธู†ุง ูƒูŠู ูƒุงู† ุงู„ุฐู‡ู† ุงู„ุนุงุทููŠ ูŠุชูุงุนู„.
00:34
And we focused on one structure in particular,
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ูˆู‚ู…ู†ุง ุจุงู„ุชุฑูƒูŠุฒ ุนู„ู‰ ุนู†ุตุฑ ูˆุงุญุฏ ุจุงู„ุชุญุฏูŠุฏุŒ
00:38
it's called the amygdala.
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ูŠุฏุนู‰ "ุงู„ู„ูˆุฒุฉ ุงู„ุฏู…ุงุบูŠุฉ ".
00:39
And the amygdala is one of the centerpiece regions
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ูˆุงู„ู„ูˆุฒุฉ ุงู„ุฏู…ุงุบูŠุฉ ูˆุงุญุฏุฉ ู…ู† ุงู„ู…ู†ุงุทู‚ ุงู„ู…ุฑูƒุฒูŠุฉุŒ
00:43
for the generation of strong emotional reactions,
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ุงู„ู…ุณุคูˆู„ุฉ ุนู† ุชูˆู„ูŠุฏ ุฑุฏูˆุฏ ุงู„ูุนู„ ุงู„ุนุงุทููŠุฉ ุงู„ู‚ูˆูŠุฉุŒ
00:47
including negative emotional reactions.
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ูˆู…ู†ู‡ุง ุงู„ุชูุงุนู„ุงุช ุงู„ุนุงุทููŠุฉ ุงู„ุณู„ุจูŠุฉ.
00:50
Now when we looked at those people who had had a full night of sleep,
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ุนู†ุฏู…ุง ู†ุธุฑู†ุง ุฅู„ู‰ ู‡ุคู„ุงุก ุงู„ุฐูŠู† ุชู…ุชุนูˆุง ุจุงู„ู‚ุณุท ุงู„ูƒุงููŠ ู…ู† ุงู„ู†ูˆู…ุŒ
00:54
what we saw was a nice, appropriate moderate degree
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ู…ุง ู„ุงุญุธู†ุงู‡ ู…ู† ุชูุงุนู„ ุงู„ู„ูˆุฒุฉ ุงู„ุฏู…ุงุบูŠุฉ ูƒุงู† ุฌู…ูŠู„ู‹ุง ูˆู…ุนุชุฏู„ู‹ุง ู†ุณุจูŠู‹ุง.
00:59
of reactivity from the amygdala.
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01:01
It wasn't as though there was no response at all,
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ู„ู… ูŠูƒู† ุงู„ุฃู…ุฑ ูƒุฃู†ู‡ ู„ู… ูŠูƒู† ู‡ู†ุงูƒ ุฑุฏ ูุนู„ ุนู„ู‰ ุงู„ุฅุทู„ุงู‚ุŒ
01:04
but it was an appropriate response.
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ู„ูƒู†ู‡ ูƒุงู† ุฑุฏ ูุนู„ ู…ุนุชุฏู„.
01:06
Yet in those people who were sleep-deprived,
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ุฃู…ุง ุงู„ู…ุฌู…ูˆุนุฉ ุงู„ุฃุฎุฑู‰ ุงู„ุชูŠ ู„ู… ุชุญุธ ุจู†ูุณ ุงู„ู‚ุณุท ู…ู† ุงู„ู†ูˆู…ุŒ
01:09
that deep emotional brain center was in fact, hyperactive.
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ูƒุงู† ู…ุฑูƒุฒ ุงู„ุฏู…ุงุบ ุงู„ุนุงุทููŠ ุงู„ุนู…ูŠู‚ ููŠ ุงู„ูˆุงู‚ุน ู…ูุฑุท ุงู„ู†ุดุงุท.
01:14
Indeed, the amygdala was almost 60 percent more responsive
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ูƒุงู† ุชูุงุนู„ ุงู„ู„ูˆุฒุฉ ุงู„ุฏู…ุงุบูŠุฉ ุฃูƒุซุฑ ุงุณุชุฌุงุจุฉ ุจู…ุง ูŠู‚ุฑุจ ู…ู† 60 ููŠ ุงู„ู…ุงุฆุฉ
01:19
under conditions of a lack of sleep.
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ุชุญุช ุชุฃุซูŠุฑ ู‚ู„ุฉ ุงู„ู†ูˆู….
01:22
But why was that the case?
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ู„ูƒู† ู„ู…ุงุฐุง ูƒุงู† ู‡ุฐุง ู‡ูˆ ุงู„ุญุงู„ุŸ
01:24
And what we went on to discover,
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ูˆู…ุง ุงูƒุชุดูู†ุงู‡ ู„ุงุญู‚ู‹ุงุŒ
01:26
is that there's another brain region that's involved.
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ุฃู† ู‡ู†ุงูƒ ู…ู†ุทู‚ุฉ ุฏู…ุงุบูŠุฉ ุฃุฎุฑู‰ ู…ุชูˆุฑุทุฉ ููŠ ู‡ุฐุง.
01:30
This brain region is called the prefrontal cortex,
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ู‡ุฐู‡ ุงู„ู…ู†ุทู‚ุฉ ุชุฏุนู‰ "ุงู„ู‚ุดุฑุฉ ุงู„ุฌุจู‡ูŠุฉ".
01:33
and it sits directly above your eyes.
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ูˆู…ูƒุงู†ู‡ุง ููˆู‚ ุนูŠู†ูŠูƒ ู…ุจุงุดุฑุฉ.
01:36
And you can think of the prefrontal cortex
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ูˆู…ู† ุงู„ู…ู…ูƒู† ุฃู† ุชููƒุฑ ููŠ ุงู„ู‚ุดุฑุฉ ุงู„ุฌุจู‡ูŠุฉ
01:38
almost like the CEO of your brain.
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ุชู‚ุฑูŠุจู‹ุง ู…ุซู„ ุงู„ุฑุฆูŠุณ ุงู„ุชู†ููŠุฐูŠ ู„ุนู‚ู„ูƒ.
01:41
It's very good at making high-level, executive, top-down
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ุฅู†ู‡ุง ุฌูŠุฏุฉ ุฌุฏู‹ุง ููŠ ุตู†ุน ุฑุฏูˆุฏ ุงู„ูุนู„
ูˆุงู„ู‚ุฑุงุฑุงุช ุงู„ุชู†ููŠุฐูŠุฉ ุนุงู„ูŠุฉ ุงู„ู…ุณุชูˆู‰ ูˆุงู„ุชุญูƒู… ู…ู† ุฃุนู„ู‰ ุฅู„ู‰ ุฃุณูู„.
01:45
control decisions and reactions.
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01:48
In fact, it's one of the most evolved regions of our brain.
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ููŠ ุงู„ูˆุงู‚ุนุŒ ุฅู†ู‡ุง ูˆุงุญุฏุฉ ู…ู† ุฃูƒุซุฑ ุงู„ู…ู†ุงุทู‚ ุงู„ู…ุชุทูˆุฑุฉ ููŠ ุฏู…ุงุบู†ุง.
01:52
And one of the parts of the brain that it controls
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ูˆุฃุญุฏ ุงู„ุฃุฌุฒุงุก ุงู„ุชูŠ ูŠุณูŠุทุฑ ุนู„ูŠู‡ุง ุนู‚ู„ู†ุง
01:56
is this deep emotional center, the amygdala.
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ู‡ูŠ ุงู„ู…ู†ุทู‚ุฉ ุงู„ุนุงุทููŠุฉ ุงู„ุนู…ูŠู‚ุฉุŒ "ุงู„ู„ูˆุฒุฉ ุงู„ุฏู…ุงุบูŠุฉ".
01:59
Now in those people who had had a full night of sleep,
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ูˆุงู„ุขู† ู‡ุคู„ุงุก ุงู„ุฐูŠู† ุชู…ุชุนูˆุง ุจุงู„ู‚ุณุท ุงู„ูƒุงููŠ ู…ู† ุงู„ู†ูˆู…ุŒ
02:03
there was a nice, strong communication and connection
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ูƒุงู† ู‡ู†ุงูƒ ุชูุงุนู„ ู„ุทูŠู ูˆู‚ูˆูŠ ู„ู„ุชูˆุงุตู„ ูˆุงู„ุงุชุตุงู„
02:06
between the prefrontal cortex,
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ุจูŠู† ุงู„ุฌุจู‡ุฉ ุงู„ู‚ุดุฑูŠุฉุŒ
02:08
regulating that deep emotional brain center.
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ููŠ ุชู†ุธูŠู… ู‡ุฐุง ุงู„ู…ุฑูƒุฒ ุงู„ุนู…ูŠู‚ ู…ู† ุงู„ุนู‚ู„ ุงู„ุนุงุทููŠ.
02:11
But in those people who were sleep-deprived,
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ุฃู…ุง ุงู„ู…ุฌู…ูˆุนุฉ ุงู„ุฃุฎุฑู‰ ุงู„ุชูŠ ู„ู… ุชุญุธ ุจู†ูุณ ุงู„ู‚ุณุท ู…ู† ุงู„ู†ูˆู…ุŒ
02:14
that communication, that connection between the prefrontal cortex
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ู‡ุฐุง ุงู„ุชูˆุงุตู„ ูˆุงู„ุงุชุตุงู„ ุจูŠู† ุงู„ุฌุจู‡ุฉ ุงู„ู‚ุดุฑูŠุฉ
02:18
and that deep amygdala emotional brain center
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ูˆุชู„ูƒ ุงู„ู„ูˆุฒุฉ ุงู„ุนู…ูŠู‚ุฉ ููŠ ู…ุฑูƒุฒ ุงู„ุนู‚ู„ ุงู„ุนุงุทููŠ
02:21
had essentially been severed.
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ุชู… ู‚ุทุนู‡ุง ุจุดูƒู„ ุฃุณุงุณูŠ.
02:23
And as a consequence,
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ูˆู†ุชูŠุฌุฉ ู„ุฐู„ูƒุŒ
02:24
the amygdala was responding far more reactively
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ุงู„ู„ูˆุฒุฉ ูƒุงู†ุช ุชุณุชุฌูŠุจ ุจุดูƒู„ ุฃูƒุซุฑ ุชูุงุนู„ูŠุฉ
02:28
due to a lack of sleep.
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ู†ุชูŠุฌุฉ ู„ู‚ู„ุฉ ุงู„ู†ูˆู….
02:29
It's almost as though without sleep
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ูƒู…ุง ู„ูˆ ุฃู†ู†ุง ุจุฏูˆู† ุงู„ู†ูˆู… ู†ุตุจุญ ุฌู…ูŠุนู‹ุง ุฏูˆุงุณุฉ ุชุณุฑูŠุน ุนุงุทููŠุฉุŒ
02:31
we become all emotional accelerator pedal,
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02:35
and too little regulatory control brake.
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ูˆูŠูƒูˆู† ู„ุฏูŠู†ุง ู‚ู„ูŠู„ ู…ู† ูุฑุงู…ู„ ุงู„ุชุญูƒู… ุงู„ุชู†ุธูŠู…ูŠุฉ.
02:39
And that seems to be the reason that we become so unbuckled
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ูˆูŠุจุฏูˆ ุฃู† ู‡ุฐุง ู‡ูˆ ุงู„ุณุจุจ ุงู„ุฐูŠ ูŠุฌุนู„ู†ุง ู…ุฑุชุจูƒูŠู†
02:43
in terms of our emotional integrity
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ู…ู† ุญูŠุซ ู†ุฒุงู‡ุชู†ุง ุงู„ุนุงุทููŠุฉ
02:46
when we haven't been sleeping well.
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ุนู†ุฏู…ุง ู„ุง ู†ู†ุงู… ุฌูŠุฏู‹ุง.
02:48
So that's the bad that can happen
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ุฅุฐู‹ุง ู‡ุฐุง ู‡ูˆ ุงู„ุดูŠุก ุงู„ุณูŠุฆ ุงู„ุฐูŠ ูŠู…ูƒู† ุฃู† ูŠุญุฏุซุŒ
02:50
if I take sleep away from you.
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ุฅุฐุง ุณู„ุจุช ู…ู†ูƒ ุงู„ู†ูˆู….
02:53
But it turns out
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ูˆู„ูƒู† ุงุชุถุญ
02:54
that there's something good that happens
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ุฃู† ู‡ู†ุงูƒ ุดูŠุฆู‹ุง ุฌูŠุฏู‹ุง ู…ู† ุงู„ู…ู…ูƒู† ุฃู† ูŠุญุฏุซ
02:56
when you get your sleep back.
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ุนู†ุฏู…ุง ุชุญุตู„ ุนู„ู‰ ู†ูˆู…ูƒ ู…ุฌุฏุฏู‹ุง.
02:59
And sleep, particularly rapid eye movement sleep,
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ูˆู†ูˆู… ุญุฑูƒุฉ ุงู„ุฃุนูŠู† ุงู„ุณุฑูŠุนุฉ ุนู„ู‰ ูˆุฌู‡ ุงู„ุฎุตูˆุตุŒ
03:02
actually offers a form of emotional first aid.
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ูŠู‚ุฏู… ููŠ ุงู„ูˆุงู‚ุน ู†ู…ูˆุฐุฌู‹ุง ู…ู† ุงู„ุฅุณุนุงูุงุช ุงู„ุฃูˆู„ูŠุฉ ุงู„ุนุงุทููŠุฉ.
03:06
Because it's during sleep at night
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ู„ุฃู†ู‡ ุฃุซู†ุงุก ุงู„ู†ูˆู… ุจุงู„ู„ูŠู„
03:09
that we take these difficult emotional experiences
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ู†ุฃุฎุฐ ู‡ุฐู‡ ุงู„ุฃู…ูˆุฑ ุงู„ุตุนุจุฉ ูˆุงู„ุชุฌุงุฑุจ ุงู„ุนุงุทููŠุฉ
03:12
that we've been having during the day,
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ุงู„ุชูŠ ูƒู†ุง ู†ูˆุงุฌู‡ู‡ุง ุฎู„ุงู„ ุงู„ูŠูˆู…ุŒ
03:14
and that sleep acts almost like a nocturnal soothing balm,
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ูˆู‡ุฐุง ุงู„ู†ูˆู… ูŠุนู…ู„ ุชู‚ุฑูŠุจู‹ุง ู…ุซู„ ุจู„ุณู… ู…ู‡ุฏุฆ ู„ูŠู„ูŠุŒ
03:18
taking the sharp edges off those difficult experiences.
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ููŠ ู†ุฒุน ุงู„ุญูˆุงู ุงู„ุญุงุฏุฉ ู„ุชู„ูƒ ุงู„ุชุฌุงุฑุจ ุงู„ุตุนุจุฉ.
03:23
And so perhaps it's not time that heals all wounds,
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ู„ุฐู„ูƒุŒ ุฑุจู…ุง ู„ูŠุณ ุงู„ูˆู‚ุช ู‡ูˆ ุงู„ุฐูŠ ูŠุฏุงูˆูŠ ุงู„ุฌุฑูˆุญ
03:28
it's time during sleep that provides that form of emotional convalescence.
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ุฅู†ู…ุง ุงู„ูˆู‚ุช ุฃุซู†ุงุก ุงู„ู†ูˆู… ุงู„ุฐูŠ ูŠุฒูˆุฏู†ุง ุจู†ูˆุน ู…ู† ุงู„ู†ู‚ุงู‡ุฉ ุนุงุทููŠุฉ.
03:35
So that when we come back the next day,
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ู„ุฐู„ูƒ ููŠ ุงู„ูŠูˆู… ุงู„ุชุงู„ูŠุŒ
03:37
we're able to cope with those emotional memories.
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ู†ุญู† ู‚ุงุฏุฑูˆู† ุนู„ู‰ ุงู„ุชุฃู‚ู„ู… ู…ุน ุชู„ูƒ ุงู„ุฐูƒุฑูŠุงุช ุงู„ุนุงุทููŠุฉ.
ุญูˆู„ ู‡ุฐุง ุงู„ู…ูˆู‚ุน

ุณูŠู‚ุฏู… ู„ูƒ ู‡ุฐุง ุงู„ู…ูˆู‚ุน ู…ู‚ุงุทุน ููŠุฏูŠูˆ YouTube ุงู„ู…ููŠุฏุฉ ู„ุชุนู„ู… ุงู„ู„ุบุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ. ุณุชุฑู‰ ุฏุฑูˆุณ ุงู„ู„ุบุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ ุงู„ุชูŠ ูŠุชู… ุชุฏุฑูŠุณู‡ุง ู…ู† ู‚ุจู„ ู…ุฏุฑุณูŠู† ู…ู† ุงู„ุฏุฑุฌุฉ ุงู„ุฃูˆู„ู‰ ู…ู† ุฌู…ูŠุน ุฃู†ุญุงุก ุงู„ุนุงู„ู…. ุงู†ู‚ุฑ ู†ู‚ุฑู‹ุง ู…ุฒุฏูˆุฌู‹ุง ููˆู‚ ุงู„ุชุฑุฌู…ุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ ุงู„ู…ุนุฑูˆุถุฉ ุนู„ู‰ ูƒู„ ุตูุญุฉ ููŠุฏูŠูˆ ู„ุชุดุบูŠู„ ุงู„ููŠุฏูŠูˆ ู…ู† ู‡ู†ุงูƒ. ูŠุชู… ุชู…ุฑูŠุฑ ุงู„ุชุฑุฌู…ุงุช ุจุงู„ุชุฒุงู…ู† ู…ุน ุชุดุบูŠู„ ุงู„ููŠุฏูŠูˆ. ุฅุฐุง ูƒุงู† ู„ุฏูŠูƒ ุฃูŠ ุชุนู„ูŠู‚ุงุช ุฃูˆ ุทู„ุจุงุช ุŒ ูŠุฑุฌู‰ ุงู„ุงุชุตุงู„ ุจู†ุง ุจุงุณุชุฎุฏุงู… ู†ู…ูˆุฐุฌ ุงู„ุงุชุตุงู„ ู‡ุฐุง.

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