{"id":20672,"date":"2026-04-14T08:25:38","date_gmt":"2026-04-14T08:25:38","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=20672"},"modified":"2026-04-14T08:25:38","modified_gmt":"2026-04-14T08:25:38","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-t4-767","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=20672","title":{"rendered":"\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \ud574\uacb0\ucc45 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T4-767)"},"content":{"rendered":"<p>\uc548\ub155\ud558\uc138\uc694, \uc5b4\ub974\uc2e0\ub4e4\uc758 \ud3b8\uc548\ud558\uace0 \uac74\uac15\ud55c \uc77c\uc0c1\uc744 \uc704\ud574 \ub298 \ud568\uaed8\ud558\ub294 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc785\ub2c8\ub2e4. \uae4a\uc740 \ubc24, \uc880\ucc98\ub7fc \uc7a0\ub4e4\uc9c0 \ubabb\ud558\uace0 \ub4a4\ucc99\uc774\uc2dc\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc744 \ubd50 \ub54c\uba74 \ub9c8\uc74c\uc774 \uc544\ud515\ub2c8\ub2e4. &#8220;\uc7a0\uc774 \ubcf4\uc57d&#8221;\uc774\ub77c\ub294 \ub9d0\uc774 \uc788\ub4ef\uc774, \uc218\uba74\uc740 \uc6b0\ub9ac \ubab8\uacfc \ub9c8\uc74c\uc758 \uac74\uac15\uc744 \uc9c0\ud0a4\ub294 \uac00\uc7a5 \uae30\ubcf8\uc801\uc778 \uc694\uc18c\uc785\ub2c8\ub2e4. \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c \uc219\uba74\uc740 \ub354\uc6b1 \uc911\uc694\ud558\uba70, \uc0b6\uc758 \uc9c8\uc744 \uc88c\uc6b0\ud558\ub294 \ud575\uc2ec\uc801\uc778 \ubd80\ubd84\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc5b4\ub974\uc2e0\ub4e4 \uc0ac\uc774\uc5d0\uc11c \ubd88\uba74\uc99d\uc740 \uc0dd\uac01\ubcf4\ub2e4 \ud754\ud55c \ubb38\uc81c\uc785\ub2c8\ub2e4. \uc7a0 \ubabb \ub4dc\ub294 \ubc24\uc774 \uacc4\uc18d\ub418\uba74 \ub0ae \ub3d9\uc548 \ud53c\ub85c\uac10, \uc9d1\uc911\ub825 \uc800\ud558, \ubb34\uae30\ub825\uc99d\uc744 \ub290\ub07c\uac8c \ub418\uace0, \uc774\ub294 \uc2ec\ub9ac\uc801, \uc2e0\uccb4\uc801 \uac74\uac15\uc5d0 \uc2ec\uac01\ud55c \uc545\uc601\ud5a5\uc744 \ubbf8\uce60 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ubd88\uba74\uc99d\uc740 \uacb0\ucf54 \ud63c\uc790 \uac10\ub2f9\ud574\uc57c \ud560 \ubb38\uc81c\uac00 \uc544\ub2c8\uba70, \ucda9\ubd84\ud788 \ud574\uacb0\ud560 \uc218 \uc788\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4.<\/p>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc758 \ubcf5\ud569\uc801\uc778 \uc6d0\uc778\uc744 \uc774\ud574\ud558\uace0, \ud6a8\uacfc\uc801\uc778 \ud574\uacb0\ucc45\uc744 \ucc3e\uc544\ub4dc\ub9ac\uae30 \uc704\ud55c \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \ub9c8\ub828\ud588\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc744 \ud1b5\ud574 \uc5b4\ub974\uc2e0\uacfc \uac00\uc871\ubd84\ub4e4\uc774 \ubd88\uba74\uc99d\uc5d0 \ub300\ud55c \uc815\ud655\ud55c \uc815\ubcf4\ub97c \uc5bb\uace0, \ub354 \ub098\uc544\uac00 \ud3c9\ud654\ub85c\uc6b4 \ubc24\uc744 \ub418\ucc3e\uc73c\uc2dc\uae38 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d, \uc65c \uc2ec\uac01\ud558\uac8c \ub2e4\ub904\uc57c \ud560\uae4c\uc694?<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \ub2e8\uc21c\ud55c \ubd88\ud3b8\ud568\uc744 \ub118\uc5b4, \uc804\ubc18\uc801\uc778 \uac74\uac15\uacfc \uc9c1\uacb0\ub418\ub294 \uc911\uc694\ud55c \ubb38\uc81c\uc785\ub2c8\ub2e4. \uc80a\uc740 \uc2dc\uc808\uacfc\ub294 \ub2e4\ub978 \uc5b4\ub974\uc2e0\ub9cc\uc758 \ud2b9\uc9d5 \ub54c\ubb38\uc5d0 \ub354\uc6b1 \uc138\uc2ec\ud55c \uc811\uadfc\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc758 \ub3c5\ud2b9\ud55c \ud2b9\uc131<\/h3>\n<ul>\n<li><strong>\uc0dd\ub9ac\uc801 \ubcc0\ud654:<\/strong> \ub098\uc774\uac00 \ub4e4\uba74\uc11c \uc218\uba74 \uad6c\uc870\uac00 \ubcc0\ud558\uace0, \uc218\uba74 \uc720\ub3c4 \ud638\ub974\ubaac\uc778 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\uac00 \uc904\uc5b4\ub4ed\ub2c8\ub2e4. \uc7a0\ub4dc\ub294 \ub370 \uc2dc\uac04\uc774 \uc624\ub798 \uac78\ub9ac\uace0, \uc7a0\ub4e4\uc5b4\ub3c4 \uc790\uc8fc \uae68\uba70, \uae4a\uc740 \uc7a0\uc744 \uc790\uae30 \uc5b4\ub824\uc6cc\uc9d1\ub2c8\ub2e4.<\/li>\n<li><strong>\ub2e4\uc591\ud55c \uae30\uc800 \uc9c8\ud658:<\/strong> \uace0\ud608\uc555, \ub2f9\ub1e8, \uc2ec\uc7a5\ubcd1, \uad00\uc808\uc5fc \ub4f1 \ub9cc\uc131 \uc9c8\ud658\uc73c\ub85c \uc778\ud55c \ud1b5\uc99d\uc774\ub098 \ubd88\ud3b8\ud568\uc774 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294 \uc8fc\ub41c \uc6d0\uc778\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ubcf5\uc6a9 \uc57d\ubb3c\uc758 \uc601\ud5a5:<\/strong> \uc5ec\ub7ec \uc9c8\ud658\uc73c\ub85c \uc778\ud574 \ubcf5\uc6a9\ud558\ub294 \uc57d\ubb3c \uc911\uc5d0\ub294 \uc218\uba74\uc744 \ubc29\ud574\ud558\uac70\ub098, \ub0ae \ub3d9\uc548 \uc878\uc74c\uc744 \uc720\ubc1c\ud558\uc5ec \ubc24\uc7a0\uc744 \ud574\uce58\ub294 \ubd80\uc791\uc6a9\uc744 \uac00\uc9c4 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\ubd88\uba74\uc99d\uc774 \uac74\uac15\uc5d0 \ubbf8\uce58\ub294 \uc545\uc601\ud5a5<\/h3>\n<ul>\n<li><strong>\uc778\uc9c0 \uae30\ub2a5 \uc800\ud558:<\/strong> \uc9c0\uc18d\uc801\uc778 \uc218\uba74 \ubd80\uc871\uc740 \uae30\uc5b5\ub825, \uc9d1\uc911\ub825, \ud310\ub2e8\ub825 \ub4f1 \uc778\uc9c0 \uae30\ub2a5 \uc800\ud558\ub97c \uac00\uc18d\ud654\uc2dc\ud0a4\uace0, \uce58\ub9e4 \ubc1c\uc0dd \uc704\ud5d8\uc744 \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ub099\uc0c1 \uc704\ud5d8 \uc99d\uac00:<\/strong> \ubc24\uc5d0 \uc7a0\uc744 \uc798 \ubabb \uc790\uba74 \ub0ae \ub3d9\uc548 \uc878\uc74c\uacfc \ud53c\ub85c\uac00 \uc2ec\ud574\uc838 \uade0\ud615 \uac10\uac01\uc774 \ub5a8\uc5b4\uc9c0\uace0, \uc774\ub294 \ub099\uc0c1 \uc0ac\uace0\ub85c \uc774\uc5b4\uc9c8 \uac00\ub2a5\uc131\uc774 \ud07d\ub2c8\ub2e4.<\/li>\n<li><strong>\uc815\uc2e0 \uac74\uac15 \uc545\ud654:<\/strong> \ubd88\uba74\uc99d\uc740 \uc6b0\uc6b8\uc99d, \ubd88\uc548\uc99d\uacfc \ubc00\uc811\ud55c \uad00\ub828\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc7a0 \ubabb \ub4dc\ub294 \ubc24\uc740 \ubb34\uae30\ub825\uac10\uacfc \uace0\ub9bd\uac10\uc744 \uc2ec\ud654\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uba74\uc5ed\ub825 \uc57d\ud654:<\/strong> \uc219\uba74\uc740 \uc6b0\ub9ac \ubab8\uc758 \uba74\uc5ed \uccb4\uacc4\ub97c \uac15\ud654\ud558\ub294 \ub370 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc218\uba74 \ubd80\uc871\uc740 \uac10\uc5fc\uc5d0 \ucde8\uc57d\ud558\uac8c \ub9cc\ub4e4\uace0 \ub9cc\uc131 \uc9c8\ud658 \uad00\ub9ac\ub97c \uc5b4\ub835\uac8c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0b6\uc758 \uc9c8 \uc800\ud558:<\/strong> \ubc24\uc7a0\uc744 \uc124\uce58\uba74 \ub0ae \ub3d9\uc548 \ud65c\ub825\uc774 \uc5c6\uc5b4\uc9c0\uace0, \uc88b\uc544\ud558\ub294 \ud65c\ub3d9\uc744 \uc990\uae30\uae30 \uc5b4\ub824\uc6cc \uc804\ubc18\uc801\uc778 \uc0b6\uc758 \ub9cc\uc871\ub3c4\uac00 \ub5a8\uc5b4\uc9d1\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubd88\uba74\uc99d, \ud63c\uc790\ub9cc\uc758 \ubb38\uc81c\uac00 \uc544\ub2d9\ub2c8\ub2e4 \u2013 \uc6d0\uc778 \ud30c\uc545\ubd80\ud130<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc744 \ud574\uacb0\ud558\uae30 \uc704\ud574\uc11c\ub294 \uba3c\uc800 \uadf8 \uc6d0\uc778\uc744 \uc815\ud655\ud788 \ud30c\uc545\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub2e8\uc21c\ud788 &#8220;\uc7a0\uc774 \uc548 \uc628\ub2e4&#8221;\uace0\ub9cc \uc0dd\uac01\ud558\uae30\ubcf4\ub2e4, \uc5b4\ub5a4 \uc694\uc778\ub4e4\uc774 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294\uc9c0 \uba74\ubc00\ud788 \uc0b4\ud3b4\ubcf4\uc544\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>\uc8fc\uc694 \uc6d0\uc778 \ubd84\uc11d<\/h3>\n<ul>\n<li><strong>\uc0dd\ub9ac\uc801 \ubcc0\ud654:<\/strong> \uc218\uba74 \ud328\ud134\uc758 \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \ubcc0\ud654, \uba5c\ub77c\ud1a0\ub2cc \uac10\uc18c, \uc131\uc7a5 \ud638\ub974\ubaac \ubd84\ube44 \uc800\ud558 \ub4f1 \ub178\ud654\ub85c \uc778\ud55c \uc2e0\uccb4 \ubcc0\ud654\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc758\ud559\uc801 \ubb38\uc81c:<\/strong>\n<ul>\n<li><strong>\ub9cc\uc131 \ud1b5\uc99d:<\/strong> \uad00\uc808\uc5fc, \uc2e0\uacbd\ud1b5, \uc694\ud1b5 \ub4f1 \uc9c0\uc18d\uc801\uc778 \ud1b5\uc99d\uc740 \uc7a0\ub4e4\uae30 \uc5b4\ub835\uac8c \ud558\uace0 \uc218\uba74 \uc911 \uc790\uc8fc \uae68\uac8c \ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ud638\ud761\uae30 \uc9c8\ud658:<\/strong> \uc218\uba74 \ubb34\ud638\ud761\uc99d, \ucc9c\uc2dd, \ub9cc\uc131 \ud3d0\uc1c4\uc131 \ud3d0\uc9c8\ud658 \ub4f1\uc740 \uc218\uba74 \uc911 \uc228\uc26c\uae30\ub97c \uc5b4\ub835\uac8c \ud558\uc5ec \uc219\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\ud608\uad00 \uc9c8\ud658:<\/strong> \uc2ec\uc7a5\ubcd1\uc774\ub098 \uace0\ud608\uc555\uc740 \uc57c\uac04\uc5d0 \uac00\uc2b4 \ud1b5\uc99d\uc774\ub098 \ubd88\ud3b8\uac10\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ube44\ub1e8\uae30\uacc4 \ubb38\uc81c:<\/strong> \uc804\ub9bd\uc120 \ube44\ub300\uc99d\uc774\ub098 \uc694\uc2e4\uae08\uc73c\ub85c \uc778\ud574 \ubc24\uc5d0 \uc790\uc8fc \ud654\uc7a5\uc2e4\uc5d0 \uac00\ub294 \uac83\uc740 \uc218\uba74\uc758 \ud750\ub984\uc744 \ub04a\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2e0\uacbd\ud559\uc801 \ubb38\uc81c:<\/strong> \ud30c\ud0a8\uc2a8\ubcd1, \uce58\ub9e4 \ub4f1\uc740 \uc218\uba74-\uac01\uc131 \uc8fc\uae30\ub97c \uad50\ub780\uc2dc\ud0a4\uace0, \ud558\uc9c0\ubd88\uc548\uc99d\ud6c4\uad70(\ub2e4\ub9ac\uac00 \ubd88\ud3b8\ud558\uc5ec \uc6c0\uc9c1\uc774\uace0 \uc2f6\uc740 \ucda9\ub3d9)\ub3c4 \uc218\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc704\uc2dd\ub3c4 \uc5ed\ub958 \uc9c8\ud658:<\/strong> \ubc24\uc5d0 \uc18d \uc4f0\ub9bc\uc774\ub098 \uac00\uc2b4 \ud1b5\uc99d\uc744 \uc720\ubc1c\ud558\uc5ec \uc7a0\uc744 \uae68\uac8c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\uc57d\ubb3c \ubd80\uc791\uc6a9:<\/strong> \uace0\ud608\uc555\uc57d, \uc2a4\ud14c\ub85c\uc774\ub4dc, \ud56d\ud788\uc2a4\ud0c0\ubbfc\uc81c, \uac10\uae30\uc57d, \uc774\ub1e8\uc81c, \uac11\uc0c1\uc120 \ud638\ub974\ubaac\uc81c \ub4f1 \uc77c\ubd80 \uc57d\ubb3c\uc740 \uc218\uba74\uc744 \ubc29\ud574\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\ub9ac\uc801 \uc694\uc778:<\/strong> \uc6b0\uc6b8\uc99d, \ubd88\uc548\uac10, \uc2a4\ud2b8\ub808\uc2a4, \ubc30\uc6b0\uc790\ub098 \uce5c\uad6c\uc758 \uc8fd\uc74c\uc73c\ub85c \uc778\ud55c \uc0c1\uc2e4\uac10, \uc678\ub85c\uc6c0 \ub4f1\uc740 \uc218\uba74 \uc7a5\uc560\ub85c \uc774\uc5b4\uc9c0\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud658\uacbd\uc801 \uc694\uc778:<\/strong> \uce68\uc2e4\uc758 \uc18c\uc74c(TV \uc18c\ub9ac, \uc678\ubd80 \uc18c\uc74c), \ubc1d\uc740 \uc870\uba85, \ub108\ubb34 \ub365\uac70\ub098 \ucd94\uc6b4 \uc628\ub3c4, \ubd88\ud3b8\ud55c \uce68\uad6c\ub958 \ub4f1\ub3c4 \uc218\uba74\uc758 \uc9c8\uc744 \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0dd\ud65c \uc2b5\uad00:<\/strong> \ub0ae\uc7a0\uc744 \ub108\ubb34 \uc624\ub798 \uc790\uac70\ub098 \ub2a6\uac8c \uc790\ub294 \uc2b5\uad00, \uc800\ub141 \uc2dd\uc0ac \ud6c4 \uce74\ud398\uc778\uc774\ub098 \uc54c\ucf54\uc62c \uc12d\ucde8, \ucde8\uce68 \uc804 \uc2a4\ub9c8\ud2b8\ud3f0\uc774\ub098 TV \uc2dc\uccad, \ubd88\uaddc\uce59\ud55c \uc218\uba74 \uc2dc\uac04 \ub4f1\uc740 \uc218\uba74 \ub9ac\ub4ec\uc744 \uae68\ub728\ub9bd\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc640 \ud568\uaed8\ud558\ub294 \ubd88\uba74\uc99d \ud574\uacb0\ucc45 \u2013 \uc2ec\uce35 \uac00\uc774\ub4dc<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \ubcf5\ud569\uc801\uc778 \uc6d0\uc778\uc744 \uac00\uc9c0\ubbc0\ub85c, \ub2e4\uac01\uc801\uc778 \uc811\uadfc\uc774 \ud544\uc694\ud569\ub2c8\ub2e4. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uc0c1\ud0dc\uc5d0 \ub9de\ub294 \ub9de\ucda4\ud615 \ud574\uacb0\ucc45\uc744 \uc81c\uc2dc\ud558\uba70, \uac00\uc871\ubd84\ub4e4\uacfc \ud568\uaed8 \ub354 \ub098\uc740 \uc218\uba74\uc744 \uc704\ud55c \uc5ec\uc815\uc5d0 \ub3d9\ud589\ud569\ub2c8\ub2e4.<\/p>\n<h3>\ube44\uc57d\ubb3c\uc801 \uce58\ub8cc\uc758 \uc911\uc694\uc131<\/h3>\n<p>\ubd88\uba74\uc99d \uce58\ub8cc\uc5d0 \uc788\uc5b4 \uc57d\ubb3c\uc5d0\ub9cc \uc758\uc874\ud558\uae30\ubcf4\ub2e4\ub294, \ubd80\uc791\uc6a9\uc774 \uc801\uace0 \uc7a5\uae30\uc801\uc73c\ub85c \ud6a8\uacfc\uc801\uc778 \ube44\uc57d\ubb3c\uc801 \uce58\ub8cc\ubc95\uc744 \uc6b0\uc120\uc801\uc73c\ub85c \uace0\ub824\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ud2b9\ud788 <strong>\uc218\uba74 \uc778\uc9c0 \ud589\ub3d9 \uce58\ub8cc(Cognitive Behavioral Therapy for Insomnia, CBT-I)<\/strong>\ub294 \ubd88\uba74\uc99d\uc758 \uc6d0\uc778\uc774 \ub418\ub294 \uc0dd\uac01\uacfc \ud589\ub3d9 \uc2b5\uad00\uc744 \uad50\uc815\ud558\uc5ec \uc218\uba74\uc758 \uc9c8\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h3>\uac74\uac15\ud55c \uc218\uba74 \ud658\uacbd \uc870\uc131<\/h3>\n<ul>\n<li><strong>\uc5b4\ub461\uace0 \uc870\uc6a9\ud558\uba70 \uc2dc\uc6d0\ud558\uac8c:<\/strong> \uce68\uc2e4\uc740 \ube5b\uc774 \ucc28\ub2e8\ub418\uace0 \uc18c\uc74c\uc774 \uc801\uc5b4\uc57c \ud569\ub2c8\ub2e4. \uc2e4\ub0b4 \uc628\ub3c4\ub294 20~22\ub3c4 \uc815\ub3c4\ub85c \uc2dc\uc6d0\ud558\uac8c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ud3b8\uc548\ud55c \uce68\uad6c:<\/strong> \uc5b4\ub974\uc2e0\uc5d0\uac8c \ub9de\ub294 \uc801\uc808\ud55c \ub192\uc774\uc758 \ubca0\uac1c\uc640 \ud3b8\uc548\ud55c \ub9e4\ud2b8\ub9ac\uc2a4, \uae68\ub057\ud558\uace0 \ucf8c\uc801\ud55c \uce68\uad6c\ub294 \uc219\uba74\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uce68\uc2e4\uc740 \uc7a0\uc790\ub294 \uacf3:<\/strong> \uce68\uc2e4\uc5d0\uc11c TV \uc2dc\uccad, \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9, \uc2dd\uc0ac \ub4f1 \uc7a0 \uc774\uc678\uc758 \ud65c\ub3d9\uc744 \ucd5c\uc18c\ud654\ud558\uc5ec \uce68\uc2e4\uc774 &#8216;\uc7a0\uc744 \uc790\ub294 \uacf5\uac04&#8217;\uc73c\ub85c \uc778\uc2dd\ub418\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uaddc\uce59\uc801\uc778 \uc0dd\ud65c \uc2b5\uad00 \uc720\uc9c0<\/h3>\n<ul>\n<li><strong>\uc77c\uc815\ud55c \ucde8\uce68 \ubc0f \uae30\uc0c1 \uc2dc\uac04:<\/strong> \uc8fc\ub9d0\uc5d0\ub3c4 \ud3c9\uc77c\uacfc \uac19\uc740 \uc2dc\uac04\uc5d0 \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uace0 \uc77c\uc5b4\ub098\ub294 \uac83\uc774 \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>\ub0ae\uc7a0\uc740 \uc9e7\uac8c:<\/strong> \ub0ae\uc7a0\uc740 30\ubd84 \uc774\ub0b4\ub85c \uc9e7\uac8c, \uc774\ub978 \uc624\ud6c4\uc5d0 \uc790\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ubc24\uc7a0\uc5d0 \ubc29\ud574\uac00 \ub41c\ub2e4\uba74 \ub0ae\uc7a0\uc744 \ud53c\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc801\uc808\ud55c \uc6b4\ub3d9:<\/strong> \ub0ae \ub3d9\uc548 \uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \ubc24\uc5d0 \uc219\uba74\uc744 \ucde8\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ucde8\uce68 4\uc2dc\uac04 \uc774\ub0b4\uc758 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc740 \ud53c\ud574\uc57c \ud569\ub2c8\ub2e4. \uac00\ubcbc\uc6b4 \uc0b0\ucc45\uc774\ub098 \uc2a4\ud2b8\ub808\uce6d\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uce74\ud398\uc778, \uc54c\ucf54\uc62c, \ub2c8\ucf54\ud2f4 \uc81c\ud55c:<\/strong> \uc800\ub141 \uc2dc\uac04 \uc774\ud6c4\uc5d0\ub294 \ucee4\ud53c, \ucc28, \ucd08\ucf5c\ub9bf \ub4f1 \uce74\ud398\uc778\uc774 \ub4e0 \uc74c\uc2dd\uc744 \ud53c\ud569\ub2c8\ub2e4. \uc54c\ucf54\uc62c\uc740 \uc77c\uc2dc\uc801\uc73c\ub85c \uc7a0\uc744 \uc720\ub3c4\ud558\ub294 \ub4ef \ubcf4\uc774\uc9c0\ub9cc, \uc218\uba74\uc758 \uc9c8\uc744 \ub5a8\uc5b4\ub728\ub9ac\uace0 \uc218\uba74 \uc911 \uac01\uc131\uc744 \uc720\ubc1c\ud569\ub2c8\ub2e4. \ub2c8\ucf54\ud2f4 \uc5ed\uc2dc \uc218\uba74\uc744 \ubc29\ud574\ud558\ubbc0\ub85c \uae08\uc5f0\uc744 \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc7a0\ub4e4\uae30 \uc804 \uc804\uc790\uae30\uae30 \uc0ac\uc6a9 \uc790\uc81c:<\/strong> \uc2a4\ub9c8\ud2b8\ud3f0, \ud0dc\ube14\ub9bf, TV \ub4f1\uc5d0\uc11c \ub098\uc624\ub294 \ud478\ub978 \ube5b\uc740 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\ub97c \uc5b5\uc81c\ud558\uc5ec \uc218\uba74\uc744 \ubc29\ud574\ud558\ubbc0\ub85c, \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \ucd5c\uc18c 1~2\uc2dc\uac04 \uc804\uc5d0\ub294 \uc0ac\uc6a9\uc744 \uc911\ub2e8\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc774\uc644 \uc694\ubc95 \ubc0f \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac<\/h3>\n<ul>\n<li><strong>\uba85\uc0c1 \ubc0f \uc2ec\ud638\ud761:<\/strong> \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804 10~15\ubd84\uac04 \ubcf5\uc2dd \ud638\ud761\uc774\ub098 \uba85\uc0c1\uc744 \ud1b5\ud574 \ubab8\uacfc \ub9c8\uc74c\uc744 \uc774\uc644\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d:<\/strong> \uc7a0\uc790\uae30 \uc804 \uadfc\uc721\uc744 \uc774\uc644\uc2dc\ucf1c\uc8fc\ub294 \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uc740 \uae34\uc7a5\uc744 \ud480\uace0 \ud3b8\uc548\ud55c \uc218\uba74\uc744 \uc720\ub3c4\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub530\ub73b\ud55c \ubb3c \uc0e4\uc6cc \ub610\ub294 \ubc18\uc2e0\uc695:<\/strong> \uc7a0\ub4e4\uae30 1~2\uc2dc\uac04 \uc804 \ub530\ub73b\ud55c \ubb3c\ub85c \uc0e4\uc6cc\ub098 \ubc18\uc2e0\uc695\uc744 \ud558\uba74 \uccb4\uc628\uc774 \uc11c\uc11c\ud788 \ub0b4\ub824\uac00\uba74\uc11c \uc219\uba74\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ucde8\ubbf8 \ud65c\ub3d9 \ubc0f \uc0ac\ud68c\uc801 \uad50\ub958:<\/strong> \ub0ae \ub3d9\uc548 \uc990\uac70\uc6b4 \ud65c\ub3d9\uc744 \ud558\uace0 \uc0ac\ub78c\ub4e4\uacfc \uad50\ub958\ud558\uba70 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ud574\uc18c\ud558\ub294 \uac83\uc740 \uc815\uc2e0 \uac74\uac15\uc5d0 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uccd0 \uc219\uba74\uc5d0 \uae30\uc5ec\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc2dd\ub2e8 \uad00\ub9ac<\/h3>\n<ul>\n<li><strong>\uc7a0\ub4e4\uae30 \uc804 \uacfc\uc2dd \ud53c\ud558\uae30:<\/strong> \uc800\ub141 \uc2dd\uc0ac\ub294 \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \ucd5c\uc18c 3\uc2dc\uac04 \uc804\uc5d0 \uac00\ubccd\uac8c \ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc18c\ud654 \ubd88\ub7c9\uc740 \uc218\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74\uc5d0 \ub3c4\uc6c0 \ub418\ub294 \uc2dd\ud488:<\/strong> \ub530\ub73b\ud55c \uc6b0\uc720(\ud2b8\ub9bd\ud1a0\ud310), \ubc14\ub098\ub098(\ub9c8\uadf8\ub124\uc298, \uce7c\ub968), \uccb4\ub9ac(\uba5c\ub77c\ud1a0\ub2cc), \uacac\uacfc\ub958, \ud1b5\uace1\ubb3c \ub4f1\uc740 \uc219\uba74\uc5d0 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc804\ubb38\uac00\uc758 \ub3c4\uc6c0 \uad6c\ud558\uae30<\/h3>\n<p>\uc704\uc640 \uac19\uc740 \ub178\ub825\uc5d0\ub3c4 \ubd88\uad6c\ud558\uace0 \ubd88\uba74\uc99d\uc774 \uc9c0\uc18d\ub41c\ub2e4\uba74, \ubc18\ub4dc\uc2dc \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\uc8fc\uce58\uc758 \uc0c1\ub2f4:<\/strong> \ubcf5\uc6a9 \uc911\uc778 \uc57d\ubb3c\uc774 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294\uc9c0, \ud639\uc2dc \uae30\uc800 \uc9c8\ud658\uc774 \ubd88\uba74\uc99d\uc758 \uc6d0\uc778\uc778\uc9c0 \ub4f1\uc744 \ud655\uc778\ud558\uace0 \uc801\uc808\ud55c \uc870\uce58\ub97c \ucde8\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \ud074\ub9ac\ub2c9 \ubc29\ubb38:<\/strong> \uc218\uba74 \uc804\ubb38\uac00\uc758 \uc9c4\ub8cc\ub97c \ud1b5\ud574 \uc815\ud655\ud55c \uc9c4\ub2e8(\uc218\uba74 \ub2e4\uc6d0 \uac80\uc0ac \ub4f1)\uc744 \ubc1b\uace0, \uc218\uba74 \uc778\uc9c0 \ud589\ub3d9 \uce58\ub8cc(CBT-I) \ub4f1 \uc804\ubb38\uc801\uc778 \ube44\uc57d\ubb3c \uce58\ub8cc\ub97c \ubc1b\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uc758 \uc5ed\ud560:<\/strong> \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0\uacfc \uac00\uc871\ubd84\ub4e4\uc774 \uc804\ubb38\uac00\ub97c \ucc3e\uc544\uac00\ub294 \uacfc\uc815\uc744 \ub3d5\uace0, \uc5b4\ub974\uc2e0\uc774 \uacaa\ub294 \uc5b4\ub824\uc6c0\uc744 \uacbd\uccad\ud558\uba70, \uc77c\uc0c1\uc0dd\ud65c \uc18d\uc5d0\uc11c \uc218\uba74 \ud658\uacbd\uc744 \uac1c\uc120\ud558\uace0 \uac74\uac15\ud55c \uc2b5\uad00\uc744 \uc720\uc9c0\ud560 \uc218 \uc788\ub3c4\ub85d \uc138\uc2ec\ud55c \uac04\ubcd1 \uc11c\ube44\uc2a4\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4. \ud544\uc694\uc2dc \ubcd1\uc6d0 \ub3d9\ud589\uc744 \uc9c0\uc6d0\ud558\uace0, \uc5b4\ub974\uc2e0\uc758 \uc218\uba74 \ud328\ud134\uacfc \uac74\uac15 \uc0c1\ud0dc\ub97c \uae30\ub85d\ud558\uc5ec \uc758\ub8cc\uc9c4\uacfc\uc758 \uc0c1\ub2f4\uc5d0 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \ud568\uaed8 \ud558\uaca0\uc2b5\ub2c8\ub2e4<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \ub2e8\uc21c\ud788 \uc7a0\uc744 \ubabb \uc790\ub294 \uac83\uc744 \ub118\uc5b4, \uc5b4\ub974\uc2e0\uc758 \uc804\ubc18\uc801\uc778 \uc0b6\uc758 \uc9c8\uc744 \ub5a8\uc5b4\ub728\ub9ac\ub294 \uc2ec\uac01\ud55c \ubb38\uc81c\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ud3ec\uae30\ud558\uc9c0 \uc54a\uace0 \uc801\uadf9\uc801\uc73c\ub85c \ud574\uacb0\ucc45\uc744 \ucc3e\ub294\ub2e4\uba74 \ucda9\ubd84\ud788 \uac1c\uc120\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub294 \uc5b4\ub974\uc2e0 \ud55c \ubd84 \ud55c \ubd84\uc758 \uc18c\uc911\ud55c \ubc24\uc744 \uc704\ud574 \ucd5c\uc120\uc744 \ub2e4\ud569\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\uc758 \uac74\uac15 \uc0c1\ud0dc\uc640 \uc0dd\ud65c \uc2b5\uad00\uc744 \uba74\ubc00\ud788 \ud30c\uc545\ud558\uace0, \uac1c\uc778\uc5d0\uac8c \ucd5c\uc801\ud654\ub41c \uc218\uba74 \ud658\uacbd \uc870\uc131\uacfc \uc2b5\uad00 \uac1c\uc120\uc744 \ub3d5\ub294 \ub9de\ucda4\ud615 \ucf00\uc5b4\ub97c \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc219\ub828\ub41c \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4 \uac04\ubcd1\uc778\ub4e4\uc740 \uc5b4\ub974\uc2e0\uc758 \uc218\uba74 \ud328\ud134\uc744 \uad00\ucc30\ud558\uace0, \ud544\uc694\uc2dc \uc804\ubb38\uac00\uc640\uc758 \uc5f0\uacc4\ub97c \uc9c0\uc6d0\ud558\uba70, \ub530\ub73b\ud55c \ub9c8\uc74c\uc73c\ub85c \uc5b4\ub974\uc2e0\uc774 \ud3b8\uc548\ud55c \ubc24\uc744 \ubcf4\ub0bc \uc218 \uc788\ub3c4\ub85d \ubcf4\uc0b4\ud3b4 \ub4dc\ub9bd\ub2c8\ub2e4.<\/p>\n<p>\ub354 \uc774\uc0c1 \uc7a0 \ubabb \ub4dc\ub294 \ubc24\uc73c\ub85c \uace0\ud1b5\ubc1b\uc9c0 \ub9c8\uc138\uc694. \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\uac00 \uc5b4\ub974\uc2e0\uc758 \uc219\uba74\uacfc \ud65c\uae30\ucc2c \ub0b4\uc77c\uc744 \uc704\ud574 \ub298 \uacc1\uc5d0\uc11c \ud568\uaed8\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uad81\uae08\ud55c \uc810\uc774 \uc788\uc73c\uc2dc\uac70\ub098 \ub3c4\uc6c0\uc774 \ud544\uc694\ud558\uc2dc\uba74 \uc5b8\uc81c\ub4e0\uc9c0 \ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4\ub85c \ubb38\uc758\ud574\uc8fc\uc138\uc694. 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