{"id":10869,"date":"2026-04-14T04:40:56","date_gmt":"2026-04-14T04:40:56","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=10869"},"modified":"2026-04-14T04:40:56","modified_gmt":"2026-04-14T04:40:56","slug":"%ec%96%b4%eb%a5%b4%ec%8b%a0-%eb%b6%88%eb%a9%b4%ec%a6%9d-%ed%95%b4%ea%b2%b0%ec%b1%85-%ec%8b%ac%ec%b8%b5-%ea%b0%80%ec%9d%b4%eb%93%9c-t2-268","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=10869","title":{"rendered":"\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \ud574\uacb0\ucc45 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T2-268)"},"content":{"rendered":"<p>\uc7a0 \ubabb \ub4dc\ub294 \ubc24\uc740 \ub204\uad6c\uc5d0\uac8c\ub098 \uad34\ub86d\uc9c0\ub9cc, \uc6b0\ub9ac \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub294 \ub354\uc6b1 \ud070 \uace0\ud1b5\uc774\uc790 \uac74\uac15 \ubb38\uc81c\ub97c \uc57c\uae30\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc218\uba74 \ud328\ud134\uc774 \ubcc0\ud558\ub294 \uac83\uc740 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ud604\uc0c1\uc774\uc9c0\ub9cc, \ub9cc\uc131\uc801\uc778 \ubd88\uba74\uc99d\uc740 \uc0b6\uc758 \uc9c8\uc744 \ud604\uc800\ud788 \ub5a8\uc5b4\ub728\ub9ac\uace0 \ub2e4\uc591\ud55c \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \ud3b8\uc548\ud558\uace0 \uae4a\uc740 \uc7a0\uc744 \ud1b5\ud574 \ud65c\uae30\ucc2c \ud558\ub8e8\ub97c \ub9de\uc774\ud560 \uc218 \uc788\ub3c4\ub85d, \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc758 \uc6d0\uc778\ubd80\ud130 \uc2e4\uc9c8\uc801\uc778 \ud574\uacb0\ucc45\uae4c\uc9c0 \uc2ec\uce35\uc801\uc73c\ub85c \uc548\ub0b4\ud574 \ub4dc\ub9bd\ub2c8\ub2e4. \uc774 \uac00\uc774\ub4dc\uac00 \uc5b4\ub974\uc2e0\uacfc \ubcf4\ud638\uc790\ubd84\ub4e4\uaed8 \uc219\uba74\uc758 \uae38\uc744 \ucc3e\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\uae30\ub97c \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d, \uc65c \uc0dd\uae38\uae4c\uc694?<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \ub2e8\uc21c\ud788 \uc7a0\uc774 \uc624\uc9c0 \uc54a\ub294 \ubb38\uc81c\uac00 \uc544\ub2c8\ub77c, \ubcf5\ud569\uc801\uc778 \uc694\uc778\ub4e4\uc774 \uc5bd\ud600 \ubc1c\uc0dd\ud558\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uc8fc\ub41c \uc6d0\uc778\uc744 \uc774\ud574\ud558\ub294 \uac83\uc774 \ud574\uacb0\ucc45\uc744 \ucc3e\ub294 \uccab\uac78\uc74c\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \uc2e0\uccb4\uc801 \ub178\ud654\uc5d0 \ub530\ub978 \uc218\uba74 \uad6c\uc870 \ubcc0\ud654<\/h3>\n<ul>\n<li><strong>\uba5c\ub77c\ud1a0\ub2cc \uac10\uc18c:<\/strong> \uc218\uba74\uc744 \uc720\ub3c4\ud558\ub294 \ud638\ub974\ubaac\uc778 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\uac00 \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc904\uc5b4\ub4ed\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \uc8fc\uae30 \ubcc0\ud654:<\/strong> \uae4a\uc740 \uc7a0(\uc11c\ud30c \uc218\uba74)\uc758 \ube44\uc728\uc774 \uc904\uace0, \uc595\uc740 \uc7a0\uacfc \uac01\uc131 \uc2dc\uac04\uc774 \ub298\uc5b4\ub098 \uc218\uba74\uc758 \uc9c8\uc774 \uc800\ud558\ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uc7a6\uc740 \uac01\uc131:<\/strong> \ubc24\uc911 \uc18c\ubcc0, \ud1b5\uc99d \ub4f1\uc73c\ub85c \uc778\ud574 \uc7a0\uc5d0\uc11c \uae68\ub294 \ud69f\uc218\uac00 \uc7a6\uc544\uc9d1\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uae30\uc800 \uc9c8\ud658 \ubc0f \ubcf5\uc6a9 \uc57d\ubb3c<\/h3>\n<ul>\n<li><strong>\ub9cc\uc131 \uc9c8\ud658:<\/strong> \uace0\ud608\uc555, \ub2f9\ub1e8, \uc2ec\uc7a5 \uc9c8\ud658, \ud1f4\ud589\uc131 \uad00\uc808\uc5fc, \ub9cc\uc131 \ud1b5\uc99d, \uc804\ub9bd\uc120 \ube44\ub300\uc99d \ub4f1\uc740 \uc218\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud638\ud761\uae30 \uc9c8\ud658:<\/strong> \uc218\uba74 \ubb34\ud638\ud761\uc99d, \ucc9c\uc2dd \ub4f1\uc740 \uc7a0\uc758 \uc5f0\uc18d\uc131\uc744 \ub04a\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2e0\uacbd\uacc4 \uc9c8\ud658:<\/strong> \ud30c\ud0a8\uc2a8\ubcd1, \uce58\ub9e4 \ub4f1\uc740 \uc218\uba74-\uac01\uc131 \uc8fc\uae30\ub97c \uad50\ub780\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubcf5\uc6a9 \uc57d\ubb3c:<\/strong> \uac10\uae30\uc57d, \uc2a4\ud14c\ub85c\uc774\ub4dc, \uc774\ub1e8\uc81c, \uc77c\ubd80 \ud56d\uc6b0\uc6b8\uc81c \ub4f1\uc740 \ubd88\uba74\uc744 \uc720\ubc1c\ud558\uac70\ub098 \uc545\ud654\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc2ec\ub9ac\uc801 \uc694\uc778<\/h3>\n<ul>\n<li><strong>\uc2a4\ud2b8\ub808\uc2a4\uc640 \ubd88\uc548:<\/strong> \ub178\ub144\uae30\uc758 \uc0c1\uc2e4\uac10, \uc5ed\ud560 \ubcc0\ud654, \uac74\uac15 \ubb38\uc81c\uc5d0 \ub300\ud55c \uc5fc\ub824 \ub4f1\uc774 \ubd88\uc548\uac10\uc73c\ub85c \uc774\uc5b4\uc838 \uc7a0\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc6b0\uc6b8\uc99d:<\/strong> \uc5b4\ub974\uc2e0 \uc6b0\uc6b8\uc99d\uc758 \uc8fc\uc694 \uc99d\uc0c1 \uc911 \ud558\ub098\uac00 \uc218\uba74 \uc7a5\uc560\uc785\ub2c8\ub2e4. \ubd88\uba74\uc99d\uacfc \uc6b0\uc6b8\uc99d\uc740 \uc11c\ub85c \uc545\ud654\uc2dc\ud0a4\ub294 \uad00\uacc4\uc785\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uc0dd\ud65c \uc2b5\uad00<\/h3>\n<ul>\n<li><strong>\ub0ae\uc7a0 \uacfc\ub2e4:<\/strong> \ub0ae\uc5d0 \ub108\ubb34 \uae38\uac70\ub098 \ub2a6\uac8c \uc790\ub294 \ub0ae\uc7a0\uc740 \ubc24\uc7a0\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud65c\ub3d9\ub7c9 \ubd80\uc871:<\/strong> \uc2e0\uccb4 \ud65c\ub3d9\uc774 \ubd80\uc871\ud558\uba74 \ubc24\uc5d0 \ucda9\ubd84\ud55c \ud53c\ub85c\uac10\uc744 \ub290\ub07c\uc9c0 \ubabb\ud574 \uc7a0\ub4e4\uae30 \uc5b4\ub835\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uce74\ud398\uc778\/\uc54c\ucf54\uc62c \uc12d\ucde8:<\/strong> \uce74\ud398\uc778\uc740 \uac01\uc131 \ud6a8\uacfc\ub97c, \uc54c\ucf54\uc62c\uc740 \uc77c\uc2dc\uc801\uc73c\ub85c \uc7a0\uc744 \uc720\ub3c4\ud558\ub294 \ub4ef\ud558\uc9c0\ub9cc \uc218\uba74\uc758 \uc9c8\uc744 \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd88\uaddc\uce59\ud55c \uc218\uba74 \ud328\ud134:<\/strong> \uc77c\uc815\ud55c \uc2dc\uac04\uc5d0 \uc7a0\ub4e4\uace0 \uae68\ub294 \uc2b5\uad00\uc774 \uc5c6\uc73c\uba74 \uc0dd\uccb4 \ub9ac\ub4ec\uc774 \ud750\ud2b8\ub7ec\uc9d1\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubd88\uba74\uc99d, \uc774\ub807\uac8c \uadf9\ubcf5\ud574\uc694! &#8211; \uc2ec\uce35 \ud574\uacb0\ucc45<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \ud574\uacb0\uc744 \uc704\ud574\uc11c\ub294 \uc57d\ubb3c\uc5d0\ub9cc \uc758\uc874\ud558\uae30\ubcf4\ub2e4\ub294, \ub2e4\uc591\ud55c \ube44\uc57d\ubb3c\uc801 \uce58\ub8cc\ubc95\uacfc \uc0dd\ud65c \uc2b5\uad00 \uac1c\uc120\uc744 \ubcd1\ud589\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>1. \uc218\uba74 \uc704\uc0dd \ucca0\uc800\ud788 \ud558\uae30: \uafc0\uc7a0\uc758 \uae30\ubcf8!<\/h3>\n<p>\uac00\uc7a5 \uae30\ubcf8\uc801\uc774\uba74\uc11c\ub3c4 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95\uc785\ub2c8\ub2e4. &#8216;\uc218\uba74 \uc704\uc0dd&#8217;\uc774\ub780 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294 \uc694\uc18c\ub97c \uc81c\uac70\ud558\uace0 \uac74\uac15\ud55c \uc218\uba74 \uc2b5\uad00\uc744 \ub9cc\ub4dc\ub294 \uac83\uc744 \uc758\ubbf8\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uaddc\uce59\uc801\uc778 \uc218\uba74-\uae30\uc0c1 \uc2dc\uac04 \uc720\uc9c0:<\/strong> \uc8fc\ub9d0\uc5d0\ub3c4 \ucd5c\ub300\ud55c \uc77c\uc815\ud55c \uc2dc\uac04\uc5d0 \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uace0 \uc77c\uc5b4\ub098\ub294 \uac83\uc774 \uc0dd\uccb4 \ub9ac\ub4ec\uc744 \uc548\uc815\ud654\ud558\ub294 \ub370 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ucf8c\uc801\ud55c \uce68\uc2e4 \ud658\uacbd \uc870\uc131:<\/strong>\n<ul>\n<li><strong>\uc628\ub3c4:<\/strong> \uc57d\uac04 \uc11c\ub298\ud55c 18~22\u00b0C\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2b5\ub3c4:<\/strong> 50~60%\ub85c \uc870\uc808\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc18c\uc74c \ubc0f \ube5b:<\/strong> \ucd5c\ub300\ud55c \ucc28\ub2e8\ud558\uace0 \uc5b4\ub461\uace0 \uc870\uc6a9\ud55c \ud658\uacbd\uc744 \ub9cc\ub4ed\ub2c8\ub2e4. \uc554\ub9c9 \ucee4\ud2bc, \uadc0\ub9c8\uac1c \ub4f1\uc744 \ud65c\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uce68\uad6c:<\/strong> \ud3b8\uc548\ud558\uace0 \uae68\ub057\ud55c \uce68\uad6c\ub97c \uc0ac\uc6a9\ud569\ub2c8\ub2e4. \uce68\ub300\ub294 \uc7a0\uc790\ub294 \uc6a9\ub3c4\ub85c\ub9cc \uc0ac\uc6a9\ud558\uace0, \ub3c5\uc11c\ub098 TV \uc2dc\uccad\uc740 \uc0bc\uac11\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc790\uae30 \uc804 \uce74\ud398\uc778\uacfc \uc54c\ucf54\uc62c \uc12d\ucde8 \uae08\uc9c0:<\/strong> \ud2b9\ud788 \uc800\ub141 \uc774\ud6c4\uc5d0\ub294 \ucee4\ud53c, \ucc28, \ucd08\ucf5c\ub9bf, \ud0c4\uc0b0\uc74c\ub8cc \ub4f1 \uce74\ud398\uc778 \ud568\uc720 \uc74c\uc2dd\uc744 \ud53c\ud558\uace0, \uc7a0\uc2dc \uc7a0\uc744 \uc720\ub3c4\ud558\ub294 \ub4ef \ubcf4\uc774\ub294 \uc54c\ucf54\uc62c\ub3c4 \uc218\uba74\uc758 \uc9c8\uc744 \uc800\ud558\uc2dc\ud0a4\ubbc0\ub85c \uc790\uc81c\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc7a0\ub4e4\uae30 \uc804 \uacfc\uc2dd\uc774\ub098 \uc57c\uc2dd \ud53c\ud558\uae30:<\/strong> \uc18c\ud654 \ubd80\ub2f4\uc744 \uc904\uc774\uae30 \uc704\ud574 \uc7a0\ub4e4\uae30 2~3\uc2dc\uac04 \uc804\uc5d0\ub294 \uc2dd\uc0ac\ub97c \ub9c8\uce58\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc790\uae30 \uc804 \uacfc\ub3c4\ud55c \ud65c\ub3d9 \uc790\uc81c:<\/strong> \uaca9\ub82c\ud55c \uc6b4\ub3d9, \ud765\ubbf8\uc9c4\uc9c4\ud55c \ub4dc\ub77c\ub9c8 \uc2dc\uccad, \ubcf5\uc7a1\ud55c \uc5c5\ubb34 \ub4f1\uc740 \ub1cc\ub97c \uac01\uc131\uc2dc\ud0a4\ubbc0\ub85c \ud53c\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub530\ub73b\ud55c \ubb3c\ub85c \uc0e4\uc6cc\ud558\uae30:<\/strong> \uc7a0\ub4e4\uae30 1~2\uc2dc\uac04 \uc804 \ub530\ub73b\ud55c \ubb3c\ub85c \uc0e4\uc6cc\ud558\uba74 \uccb4\uc628\uc774 \uc62c\ub77c\uac14\ub2e4\uac00 \ub0b4\ub824\uc624\uba74\uc11c \uc878\uc74c\uc744 \uc720\ub3c4\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub0ae\uc7a0\uc740 \uc9e7\uace0 \uaddc\uce59\uc801\uc73c\ub85c:<\/strong> \uac00\ub2a5\ud558\uba74 \ub0ae\uc7a0\uc744 \ud53c\ud558\uace0, \ud53c\uace4\ud558\ub2e4\uba74 \uc624\ud6c4 3\uc2dc \uc774\uc804\uc5d0 20~30\ubd84 \uc774\ub0b4\ub85c \uc9e7\uac8c \uc790\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \uc0dd\ud65c \uc2b5\uad00 \uac1c\uc120: \ubab8\uacfc \ub9c8\uc74c\uc744 \uac74\uac15\ud558\uac8c!<\/h3>\n<p>\uc804\ubc18\uc801\uc778 \uac74\uac15 \uad00\ub9ac\uac00 \uc219\uba74\uc5d0 \ud070 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9:<\/strong> \ub9e4\uc77c 30\ubd84 \uc815\ub3c4\uc758 \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9(\uc0b0\ucc45, \uc2a4\ud2b8\ub808\uce6d \ub4f1)\uc740 \uc218\uba74\uc758 \uc9c8\uc744 \ud5a5\uc0c1\uc2dc\ud0b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc7a0\ub4e4\uae30 3\uc2dc\uac04 \uc774\ub0b4\uc758 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc740 \ud53c\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud587\ubcd5 \ucb10\uae30:<\/strong> \ub0ae \ub3d9\uc548 \ud587\ubcd5\uc744 \ucda9\ubd84\ud788 \ucb10\uba74 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\ub97c \uc870\uc808\ud558\uace0 \uc0dd\uccb4 \ub9ac\ub4ec\uc744 \uaddc\uce59\uc801\uc73c\ub85c \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uade0\ud615 \uc7a1\ud78c \uc2dd\ub2e8:<\/strong> \uaddc\uce59\uc801\uc778 \uc2dd\uc0ac\uc640 \uc601\uc591\uac00 \uc788\ub294 \uc2dd\ub2e8\uc740 \uc804\ubc18\uc801\uc778 \uac74\uac15 \uc720\uc9c0\uc5d0 \ud544\uc218\uc801\uc774\uba70, \uc774\ub294 \uc219\uba74\uc5d0\ub3c4 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce69\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac:<\/strong> \uba85\uc0c1, \uc2ec\ud638\ud761, \uc694\uac00, \ucde8\ubbf8 \ud65c\ub3d9 \ub4f1 \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\ubc95\uc744 \ucc3e\uc544 \uc2e4\ucc9c\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \ubd88\uba74\uc99d \uc778\uc9c0 \ud589\ub3d9 \uce58\ub8cc (CBT-I): \uadfc\ubcf8\uc801\uc778 \ud574\uacb0\ucc45<\/h3>\n<p>CBT-I\ub294 \ubd88\uba74\uc99d \uce58\ub8cc\uc5d0 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ube44\uc57d\ubb3c\uc801 \ubc29\ubc95\uc73c\ub85c \uaf3d\ud799\ub2c8\ub2e4. \uc218\uba74\uc5d0 \ub300\ud55c \uc798\ubabb\ub41c \uc0dd\uac01\uc774\ub098 \ud589\ub3d9 \ud328\ud134\uc744 \uad50\uc815\ud558\ub294 \uce58\ub8cc\ubc95\uc785\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc790\uadf9 \uc870\uc808 \uc694\ubc95:<\/strong> \uce68\uc2e4\uacfc \uc218\uba74\uc744 \uae0d\uc815\uc801\uc73c\ub85c \uc5f0\uacb0\ud558\uace0, \uce68\ub300\uc5d0\uc11c \uc7a0 \uc678\uc758 \ud65c\ub3d9(\ub3c5\uc11c, TV \uc2dc\uccad, \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9 \ub4f1)\uc744 \ud53c\ud558\uac8c \ud569\ub2c8\ub2e4. \uc7a0\uc774 \uc624\uc9c0 \uc54a\uc73c\uba74 \uce68\uc2e4\uc744 \ubc97\uc5b4\ub098 \uc878\ub9b4 \ub54c \ub2e4\uc2dc \uce68\ub300\ub85c \ub3cc\uc544\uc624\ub3c4\ub85d \uc720\ub3c4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \uc81c\ud55c \uc694\ubc95:<\/strong> \uc2e4\uc81c\ub85c \uc7a0\uc790\ub294 \uc2dc\uac04\ub9cc \uce68\ub300\uc5d0 \uba38\ubb3c\uac8c \ud558\uc5ec \uc218\uba74 \ud6a8\uc728\uc744 \ub192\uc774\ub294 \ubc29\ubc95\uc785\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 \ud798\ub4e4 \uc218 \uc788\uc9c0\ub9cc, \uc810\ucc28 \uc218\uba74\uc758 \uc9c8\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4. \ubc18\ub4dc\uc2dc \uc804\ubb38\uac00\uc758 \uc9c0\uc2dc\ud558\uc5d0 \uc9c4\ud589\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \uc704\uc0dd \uad50\uc721:<\/strong> \uc55e\uc11c \uc5b8\uae09\ud55c \uac74\uac15\ud55c \uc218\uba74 \uc2b5\uad00\uc744 \ubc30\uc6b0\uace0 \uc2e4\ucc9c\ud558\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc774\uc644 \uc694\ubc95:<\/strong> \uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644, \ubcf5\uc2dd \ud638\ud761, \uba85\uc0c1 \ub4f1\uc744 \ud1b5\ud574 \uc2e0\uccb4\uc801 \uae34\uc7a5\uacfc \ubd88\uc548\uc744 \uc904\uc5ec\uc90d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc778\uc9c0 \uc7ac\uad6c\uc131:<\/strong> \uc7a0\uc5d0 \ub300\ud55c \ube44\ud569\ub9ac\uc801\uc778 \uc0dd\uac01(\uc608: &#8216;\uc7a0 \ubabb \uc790\uba74 \ud070\uc77c \ub098&#8217;, &#8216;\ub098\ub294 \uc6d0\ub798 \uc7a0\uc774 \uc5c6\uc5b4\uc57c&#8217;)\uc744 \ucc3e\uc544\ub0b4\uace0 \ud569\ub9ac\uc801\uc778 \uc0dd\uac01\uc73c\ub85c \ubc14\uafb8\ub3c4\ub85d \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>CBT-I\ub294 \uc804\ubb38 \uce58\ub8cc\uc0ac\uc640 \ud568\uaed8 \uc9c4\ud589\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uc7a5\uae30\uc801\uc778 \ud6a8\uacfc\uac00 \ud06c\ubbc0\ub85c \uc801\uadf9\uc801\uc73c\ub85c \uace0\ub824\ud574\ubcfc \ub9cc\ud569\ub2c8\ub2e4.<\/p>\n<h3>4. \uc57d\ubb3c \uce58\ub8cc: \uc804\ubb38\uac00\uc640 \uc0c1\uc758 \ud6c4 \uc2e0\uc911\ud558\uac8c<\/h3>\n<p>\uc55e\uc11c \uc5b8\uae09\ub41c \ube44\uc57d\ubb3c\uc801 \ubc29\ubc95\uc73c\ub85c\ub3c4 \ubd88\uba74\uc99d\uc774 \uac1c\uc120\ub418\uc9c0 \uc54a\uac70\ub098, \ubd88\uba74\uc99d\uc73c\ub85c \uc778\ud574 \uc0b6\uc758 \uc9c8\uc774 \ud06c\uac8c \uc800\ud558\ub420 \uacbd\uc6b0 \uc758\uc0ac\uc758 \uc9c4\ub2e8\uc5d0 \ub530\ub77c \uc57d\ubb3c \uce58\ub8cc\ub97c \uace0\ub824\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc218\uba74\uc81c:<\/strong> \ub2e8\uae30\uc801\uc778 \uc99d\uc0c1 \uc644\ud654\uc5d0 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc73c\ub098, \uc5b4\ub974\uc2e0\uc740 \ub099\uc0c1, \uc778\uc9c0 \uae30\ub2a5 \uc800\ud558, \uc758\uc874\uc131 \ub4f1\uc758 \ubd80\uc791\uc6a9 \uc704\ud5d8\uc774 \ub192\uc544 \ub9e4\uc6b0 \uc2e0\uc911\ud558\uac8c \uc0ac\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4. \uc800\uc6a9\ub7c9\uc73c\ub85c \uc2dc\uc791\ud558\uc5ec \ucd5c\uc18c\ud55c\uc758 \uae30\uac04 \ub3d9\uc548\ub9cc \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \uc6d0\uce59\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ud56d\uc6b0\uc6b8\uc81c:<\/strong> \uc6b0\uc6b8\uc99d\uc774 \ub3d9\ubc18\ub41c \ubd88\uba74\uc99d\uc758 \uacbd\uc6b0, \uc218\uba74 \uac1c\uc120 \ud6a8\uacfc\uac00 \uc788\ub294 \ud56d\uc6b0\uc6b8\uc81c\uac00 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uba5c\ub77c\ud1a0\ub2cc \uc81c\uc81c:<\/strong> \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\uac00 \uac10\uc18c\ud55c \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><strong>\ubc18\ub4dc\uc2dc \uae30\uc5b5\ud574\uc57c \ud560 \uc810\uc740, \uc5b4\ub974\uc2e0 \uc57d\ubb3c \uce58\ub8cc\ub294 \uc804\ubb38\uac00\uc758 \uc815\ud655\ud55c \uc9c4\ub2e8\uacfc \ucc98\ubc29\uc774 \ud544\uc218\uc801\uc774\uba70, \uc790\uc758\uc801\uc778 \uc57d\ubb3c \ubcf5\uc6a9\uc774\ub098 \uc911\ub2e8\uc740 \ub9e4\uc6b0 \uc704\ud5d8\ud569\ub2c8\ub2e4.<\/strong><\/p>\n<h3>5. \ubcf4\uc644 \ub300\uccb4 \uc694\ubc95: \ubcf4\uc870\uc801\uc778 \uc218\ub2e8\uc73c\ub85c \ud65c\uc6a9<\/h3>\n<ul>\n<li><strong>\uc544\ub85c\ub9c8 \ud14c\ub77c\ud53c:<\/strong> \ub77c\ubca4\ub354, \uce90\ubaa8\ub9c8\uc77c \ub4f1 \uc219\uba74\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \ud5a5\uc744 \ud65c\uc6a9\ud569\ub2c8\ub2e4. \uc7a0\ub4e4\uae30 \uc804 \uc544\ub85c\ub9c8 \uc624\uc77c\uc744 \ub514\ud4e8\uc800\uc5d0 \ub123\uac70\ub098 \ubca0\uac1c\uc5d0 \ud55c\ub450 \ubc29\uc6b8 \ub5a8\uc5b4\ub728\ub824 \uc0ac\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub530\ub73b\ud55c \uc6b0\uc720 \ub610\ub294 \ud5c8\ube0c\ucc28:<\/strong> \uc790\uae30 \uc804 \ub530\ub73b\ud55c \uc6b0\uc720\ub098 \uce90\ubaa8\ub9c8\uc77c, \ub300\ucd94\ucc28 \ub4f1\uc758 \ud5c8\ube0c\ucc28\ub294 \uc2ec\uc2e0\uc744 \uc548\uc815\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc9c0\uc555 \ubc0f \ub9c8\uc0ac\uc9c0:<\/strong> \uc190, \ubc1c, \uadc0 \ub4f1\uc758 \uc9c0\uc555\uc810\uc774\ub098 \uac00\ubcbc\uc6b4 \ub9c8\uc0ac\uc9c0\ub294 \uae34\uc7a5\uc744 \uc644\ud654\ud558\uace0 \ud608\uc561\uc21c\ud658\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc774\ub7ec\ud55c \ubcf4\uc644 \uc694\ubc95\uc740 \uc8fc\ub41c \uce58\ub8cc\ubc95\uc774\ub77c\uae30\ubcf4\ub2e4\ub294, \uc218\uba74 \uc704\uc0dd \uac1c\uc120\uacfc \ud568\uaed8 \ubcd1\ud589\ud558\uc5ec \uc2ec\uc2e0 \uc548\uc815\uc5d0 \ub3c4\uc6c0\uc744 \uc8fc\ub294 \ubcf4\uc870\uc801\uc778 \uc218\ub2e8\uc73c\ub85c \ud65c\uc6a9\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc774 \ud544\uc694\ud560 \ub54c<\/h2>\n<p>\ub2e4\uc74c\uacfc \uac19\uc740 \uacbd\uc6b0\uc5d0\ub294 \uc8fc\uc800\ud558\uc9c0 \ub9d0\uace0 \uc804\ubb38 \uc758\ub8cc\uae30\uad00(\uc218\uba74 \ud074\ub9ac\ub2c9, \uc815\uc2e0\uac74\uac15\uc758\ud559\uacfc)\uc744 \ubc29\ubb38\ud558\uc5ec \uc0c1\ub2f4\uc744 \ubc1b\uc544\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li>3\uac1c\uc6d4 \uc774\uc0c1 \ub9cc\uc131\uc801\uc778 \ubd88\uba74\uc99d\uc5d0 \uc2dc\ub2ec\ub9ac\ub294 \uacbd\uc6b0<\/li>\n<li>\ubd88\uba74\uc99d\uc73c\ub85c \uc778\ud574 \ub0ae \ub3d9\uc548\uc758 \ud65c\ub3d9\uc774\ub098 \uc0b6\uc758 \uc9c8\uc774 \ud06c\uac8c \uc800\ud558\ub418\ub294 \uacbd\uc6b0<\/li>\n<li>\uae30\uc800 \uc9c8\ud658\uc774\ub098 \ubcf5\uc6a9 \uc57d\ubb3c\uc774 \ubd88\uba74\uc99d\uc5d0 \uc601\ud5a5\uc744 \ubbf8\uce5c\ub2e4\uace0 \uc758\uc2ec\ub420 \uacbd\uc6b0<\/li>\n<li>\uc218\uba74 \ubb34\ud638\ud761\uc99d, \ud558\uc9c0\ubd88\uc548\uc99d\ud6c4\uad70 \ub4f1 \ub2e4\ub978 \uc218\uba74 \uc9c8\ud658\uc774 \uc758\uc2ec\ub420 \uacbd\uc6b0<\/li>\n<li>\uc6b0\uc6b8\uac10, \ubd88\uc548 \ub4f1 \uc2ec\ub9ac\uc801\uc778 \ubb38\uc81c\uac00 \ub3d9\ubc18\ub418\ub294 \uacbd\uc6b0<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8\ud558\ub294 \ud3b8\uc548\ud55c \ubc24<\/h2>\n<p>\uc5b4\ub974\uc2e0\uc758 \ubd88\uba74\uc99d \ud574\uacb0\uc740 \ub2e8\uc21c\ud788 \uc7a0\uc790\ub294 \uc2dc\uac04\ub9cc\uc758 \ubb38\uc81c\uac00 \uc544\ub2c8\ub77c, \ub0ae \ub3d9\uc548\uc758 \ud65c\ub3d9, \uc2ec\ub9ac \uc0c1\ud0dc, \uc8fc\ubcc0 \ud658\uacbd \ub4f1 \uc804\ubc18\uc801\uc778 \uc0dd\ud65c \uad00\ub9ac\uac00 \ud1b5\ud569\uc801\uc73c\ub85c \uc774\ub8e8\uc5b4\uc838\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\uc758 \uac74\uac15\ud558\uace0 \ud3b8\uc548\ud55c \uc219\uba74\uc744 \uc704\ud574 \ub2e4\uc74c\uacfc \uac19\uc740 \ub3c4\uc6c0\uc744 \ub4dc\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ub9de\ucda4\ud615 \ucf00\uc5b4 \ud50c\ub79c:<\/strong> \uc5b4\ub974\uc2e0\uc758 \uc0dd\ud65c \uc2b5\uad00, \uac74\uac15 \uc0c1\ud0dc\ub97c \uace0\ub824\ud55c \uac1c\uc778\ubcc4 \ub9de\ucda4 \ucf00\uc5b4 \ud50c\ub79c\uc744 \uc218\ub9bd\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uaddc\uce59\uc801\uc778 \uc0dd\ud65c \uc9c0\uc6d0:<\/strong> \ud65c\ub3d9\ub7c9 \uc870\uc808, \uaddc\uce59\uc801\uc778 \uc2dd\uc0ac, \uc815\ud574\uc9c4 \uc2dc\uac04\uc5d0 \uc7a0\ub4e4\uace0 \uae68\ub294 \uc2b5\uad00 \ud615\uc131 \ub4f1 \uc218\uba74 \uc704\uc0dd\uc744 \uc9c0\ud0ac \uc218 \uc788\ub3c4\ub85d \uc9c0\uc6d0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc11c\uc801 \uc9c0\uc9c0:<\/strong> \uc5b4\ub974\uc2e0\uc758 \ubd88\uc548\uac10\uc774\ub098 \uc6b0\uc6b8\uac10\uc744 \ub35c\uc5b4\ub4dc\ub9ac\uace0, \uc548\uc815\uc801\uc778 \uc815\uc11c \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\ub3c4\ub85d \ub530\ub73b\ud55c \uc18c\ud1b5\uacfc \uacf5\uac10\uc73c\ub85c \uc9c0\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc548\uc804\ud558\uace0 \ucf8c\uc801\ud55c \ud658\uacbd \uc870\uc131:<\/strong> \uce68\uc2e4 \ud658\uacbd \uc810\uac80 \ubc0f \uac1c\uc120\uc744 \ub3c4\uc640\ub4dc\ub9ac\uace0, \uc57c\uac04 \ub099\uc0c1 \uc608\ubc29 \ub4f1 \uc548\uc804\ud55c \uc218\uba74 \ud658\uacbd\uc744 \ub9cc\ub4ed\ub2c8\ub2e4.<\/li>\n<li><strong>\uac74\uac15 \ubaa8\ub2c8\ud130\ub9c1 \ubc0f \uc804\ubb38\uac00 \uc5f0\uacc4:<\/strong> \uc5b4\ub974\uc2e0\uc758 \uc218\uba74 \ud328\ud134 \ubcc0\ud654\ub97c \uba74\ubc00\ud788 \uad00\ucc30\ud558\uace0, \ud544\uc694\uc2dc \uc758\ub8cc \uc804\ubb38\uac00\uc640\uc758 \uc0c1\ub2f4\uc744 \uc801\uadf9\uc801\uc73c\ub85c \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \uc7a0 \ubabb \ub4dc\ub294 \ubc24\uc73c\ub85c \uace0\ud1b5\ubc1b\uc9c0 \uc54a\uace0, \ud3b8\uc548\ud558\uace0 \uc9c8 \uc88b\uc740 \uc7a0\uc744 \ud1b5\ud574 \ub9e4\uc77c\uc744 \ud65c\uae30\ucc28\uac8c \ubcf4\ub0b4\uc2e4 \uc218 \uc788\ub3c4\ub85d \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \ud56d\uc0c1 \ud568\uaed8\ud558\uaca0\uc2b5\ub2c8\ub2e4. \uc219\uba74\uc740 \uc5b4\ub974\uc2e0\uc758 \uc0b6\uc758 \uc9c8\uc744 \ub192\uc774\ub294 \uac00\uc7a5 \uc911\uc694\ud55c \uc694\uc18c \uc911 \ud558\ub098\uc785\ub2c8\ub2e4. \uc9c0\uae08 \ubc14\ub85c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8 \uc5b4\ub974\uc2e0\uc758 \ud3b8\uc548\ud55c \ubc24\uc744 \ub9cc\ub4e4\uc5b4\uc8fc\uc138\uc694.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc7a0 \ubabb \ub4dc\ub294 \ubc24\uc740 \ub204\uad6c\uc5d0\uac8c\ub098 \uad34\ub86d\uc9c0\ub9cc, \uc6b0\ub9ac \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub294 \ub354\uc6b1 \ud070 \uace0\ud1b5\uc774\uc790 \uac74\uac15 \ubb38\uc81c\ub97c \uc57c\uae30\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc218\uba74 \ud328\ud134\uc774 \ubcc0\ud558\ub294 \uac83\uc740 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ud604\uc0c1\uc774\uc9c0\ub9cc, \ub9cc\uc131\uc801\uc778 \ubd88\uba74\uc99d\uc740 \uc0b6\uc758 \uc9c8\uc744 \ud604\uc800\ud788 \ub5a8\uc5b4\ub728\ub9ac\uace0 \ub2e4\uc591\ud55c \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15 \ubb38\uc81c\ub85c \uc774\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc0ac\ub791\ud558\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc774 \ud3b8\uc548\ud558\uace0 \uae4a\uc740 \uc7a0\uc744 \ud1b5\ud574 \ud65c\uae30\ucc2c \ud558\ub8e8\ub97c \ub9de\uc774\ud560 \uc218 \uc788\ub3c4\ub85d, \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc758 \uc6d0\uc778\ubd80\ud130 \uc2e4\uc9c8\uc801\uc778 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