{"id":23333,"date":"2026-04-14T09:27:14","date_gmt":"2026-04-14T09:27:14","guid":{"rendered":"https:\/\/www.mindulle.kr\/?p=23333"},"modified":"2026-04-14T09:27:14","modified_gmt":"2026-04-14T09:27:14","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-t3-909","status":"publish","type":"post","link":"https:\/\/www.mindulle.kr\/?p=23333","title":{"rendered":"\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \ud574\uacb0\ucc45 &#8211; \uc2ec\uce35 \uac00\uc774\ub4dc (T3-909)"},"content":{"rendered":"<p>\ub530\ub73b\ud55c \ud587\uc0b4 \uc544\ub798 \ub0ae\uc7a0\uc740 \uafc0\ucc98\ub7fc \ub2ec\ucf64\ud560\uc9c0 \ubaa8\ub974\uc9c0\ub9cc, \ubc24\ub9c8\ub2e4 \uc7a0 \ubabb \uc774\ub8e8\ub294 \uace0\ud1b5\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc0b6\uc758 \uc9c8\uc744 \ud06c\uac8c \uc800\ud558\uc2dc\ud0a4\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \ud3b8\uc548\ud55c \ub178\ub144\uc744 \uc704\ud574 \ubd88\uba74\uc99d\uc73c\ub85c \uc778\ud55c \uc5b4\ub824\uc6c0\uc744 \uae4a\uc774 \uc774\ud574\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc758 \uc6d0\uc778\uc744 \ud30c\uc545\ud558\uace0, \uc2e4\uc9c8\uc801\uc778 \ud574\uacb0\ucc45\uc744 \ucc3e\uc544 \uc219\uba74\uc744 \ub418\ucc3e\uc73c\uc2e4 \uc218 \uc788\ub3c4\ub85d \ub3d5\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc218\uba74\uc740 \ub2e8\uc21c\ud788 \ubab8\uc744 \uc26c\uac8c \ud558\ub294 \uac83\uc744 \ub118\uc5b4, \ub1cc \uae30\ub2a5 \ud68c\ubcf5, \uba74\uc5ed\ub825 \uac15\ud654, \uc815\uc11c\uc801 \uc548\uc815\uc5d0 \ud544\uc218\uc801\uc778 \uacfc\uc815\uc785\ub2c8\ub2e4. \ud2b9\ud788 \uc5b4\ub974\uc2e0\ub4e4\uc5d0\uac8c\ub294 \uc2e0\uccb4\uc801, \uc815\uc2e0\uc801 \uac74\uac15\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ub354\uc6b1 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \ubc24\uc0c8 \ub4a4\ucc99\uc774\uba70 \uc2dc\uac04\uc744 \ubcf4\ub0b4\ub294 \uac83\uc774 \uc77c\uc0c1\uc774 \ub418\uc5b4\ubc84\ub9b0 \uc5b4\ub974\uc2e0\uacfc \uadf8 \uac00\uc871\ubd84\ub4e4\uc774\ub77c\uba74, \uc774 \uae00\uc774 \uc0c8\ub85c\uc6b4 \ud76c\ub9dd\uacfc \uc2e4\uc9c8\uc801\uc778 \ub3c4\uc6c0\uc744 \ub4dc\ub9b4 \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<h2>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d, \uc65c \uc0dd\uae38\uae4c\uc694? \u2013 \uc6d0\uc778 \uc2ec\uce35 \ubd84\uc11d<\/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. \uadf8 \uc6d0\uc778\uc744 \uc815\ud655\ud788 \uc774\ud574\ud558\ub294 \uac83\uc774 \ud574\uacb0\uc758 \uccab\uac78\uc74c\uc785\ub2c8\ub2e4.<\/p>\n<h3>1. \uc2e0\uccb4\uc801 \ub178\ud654\ub85c \uc778\ud55c \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 \uc810\ucc28 \uc904\uc5b4\ub4e4\uc5b4 \uc218\uba74\uc758 \uc591\uacfc \uc9c8\uc774 \ub5a8\uc5b4\uc9d1\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \uad6c\uc870 \ubcc0\ud654:<\/strong> \uae4a\uc740 \uc7a0(\uc11c\ud30c \uc218\uba74)\uc774 \uc904\uc5b4\ub4e4\uace0 \uc595\uc740 \uc7a0\uc774 \ub9ce\uc544\uc9c0\uba70, \uc7a0\uc774 \ub4dc\ub294 \ub370 \uc2dc\uac04\uc774 \uc624\ub798 \uac78\ub9ac\uace0 \uc790\uc8fc \uae68\uac8c \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\uc0dd\uccb4 \ub9ac\ub4ec \ubcc0\ud654:<\/strong> \uc77c\ucc0d \uc7a0\ub4e4\uace0 \uc77c\ucc0d \uae68\ub294 \uacbd\ud5a5\uc774 \uac15\ud574\uc9c0\uba70, \ub0ae\uc7a0\uc774 \ub298\uc5b4\ub098\ub294 \ub4f1 \uc218\uba74 \ud328\ud134\uc774 \ubcc0\ud654\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \ub9cc\uc131 \uc9c8\ud658 \ubc0f \uac74\uac15 \ubb38\uc81c<\/h3>\n<ul>\n<li><strong>\ud1b5\uc99d:<\/strong> \uad00\uc808\uc5fc, \uc2e0\uacbd\ud1b5 \ub4f1 \ub9cc\uc131\uc801\uc778 \ud1b5\uc99d\uc740 \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc5b4\ub835\uac8c \ud558\uace0, \uc790\ub2e4\uac00 \uae68\ub294 \uc8fc\uc694 \uc6d0\uc778\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ud638\ud761\uae30 \uc9c8\ud658:<\/strong> \uc218\uba74 \ubb34\ud638\ud761\uc99d, \ucc9c\uc2dd \ub4f1\uc740 \uc218\uba74 \uc911 \uc228\uc26c\uae30\ub97c \uc5b4\ub835\uac8c \ud558\uc5ec \uae4a\uc740 \uc7a0\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\ud608\uad00 \uc9c8\ud658:<\/strong> \uc2ec\ubd80\uc804\uc774\ub098 \uace0\ud608\uc555 \ub4f1\uc740 \uc57c\uac04\uc5d0 \uc18c\ubcc0\uc744 \uc790\uc8fc \ubcf4\uac8c \ud558\uac70\ub098 \ud749\ud1b5\uc744 \uc720\ubc1c\ud558\uc5ec \uc218\uba74\uc744 \ubc29\ud574\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2e0\uacbd \ud1f4\ud589\uc131 \uc9c8\ud658:<\/strong> \ud30c\ud0a8\uc2a8\ubcd1, \uc54c\uce20\ud558\uc774\uba38\ubcd1 \ub4f1\uc740 \ub1cc \uae30\ub2a5\uc5d0 \uc601\ud5a5\uc744 \ubbf8\uccd0 \uc218\uba74-\uac01\uc131 \uc8fc\uae30\ub97c \uad50\ub780\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ube44\ub1e8\uae30\uacc4 \ubb38\uc81c:<\/strong> \uc804\ub9bd\uc120 \ube44\ub300\uc99d \ub4f1\uc73c\ub85c \uc778\ud55c \uc57c\uac04\ub1e8\ub294 \uc7a0\uc744 \uc790\uc8fc \uae68\uac8c \ub9cc\ub4ed\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \ubcf5\uc6a9 \uc57d\ubb3c\uc758 \ubd80\uc791\uc6a9<\/h3>\n<ul>\n<li>\uace0\ud608\uc555\uc57d, \uac10\uae30\uc57d, \uc2a4\ud14c\ub85c\uc774\ub4dc, \ud56d\uc6b0\uc6b8\uc81c \ub4f1 \uc77c\ubd80 \uc57d\ubb3c\uc740 \uc911\ucd94\uc2e0\uacbd\uacc4\uc5d0 \uc601\ud5a5\uc744 \ubbf8\uccd0 \ubd88\uba74\uc99d\uc744 \uc720\ubc1c\ud558\uac70\ub098 \uc545\ud654\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc18\ub4dc\uc2dc \ubcf5\uc6a9\ud558\ub294 \uc57d\ubb3c \ubaa9\ub85d\uc744 \ud655\uc778\ud558\uace0 \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uc2ec\ub9ac\uc801, \uc815\uc2e0\uc801 \uc694\uc778<\/h3>\n<ul>\n<li><strong>\uc6b0\uc6b8\uac10 \ubc0f \ubd88\uc548:<\/strong> \ub178\ub144\uae30\uc5d0 \ucc3e\uc544\uc624\ub294 \uc0c1\uc2e4\uac10, \uc678\ub85c\uc6c0, \uac74\uac15 \uc5fc\ub824 \ub4f1\uc73c\ub85c \uc778\ud55c \uc6b0\uc6b8\uc99d\uc774\ub098 \ubd88\uc548\uac10\uc740 \ubd88\uba74\uc99d\uacfc \ubc00\uc811\ud558\uac8c \uc5f0\uacb0\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2a4\ud2b8\ub808\uc2a4:<\/strong> \uacfc\uac70\uc758 \ud6c4\ud68c, \ubbf8\ub798\uc5d0 \ub300\ud55c \uac71\uc815 \ub4f1 \ud574\uacb0\ub418\uc9c0 \uc54a\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub294 \uc7a0\uc790\ub9ac\uc5d0 \ub204\uc6e0\uc744 \ub54c \uc0dd\uac01\uc744 \uba48\ucd94\uc9c0 \ubabb\ud558\uac8c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>5. \uc798\ubabb\ub41c \uc0dd\ud65c \uc2b5\uad00 \ubc0f \ud658\uacbd<\/h3>\n<ul>\n<li><strong>\ubd88\uaddc\uce59\ud55c \uc218\uba74 \uc2b5\uad00:<\/strong> \uc815\ud574\uc9c0\uc9c0 \uc54a\uc740 \uc2dc\uac04\uc5d0 \uc7a0\ub4e4\uace0 \uae68\ub294 \uc2b5\uad00, \uacfc\ub3c4\ud55c \ub0ae\uc7a0\uc740 \ubc24\uc7a0\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uce74\ud398\uc778, \uc54c\ucf54\uc62c, \ub2c8\ucf54\ud2f4 \uc12d\ucde8:<\/strong> \uc790\uae30 \uc804 \uc12d\ucde8\ub294 \uc218\uba74\uc744 \ubc29\ud574\ud558\uace0 \uc218\uba74\uc758 \uc9c8\uc744 \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4.<\/li>\n<li><strong>\ud65c\ub3d9\ub7c9 \ubd80\uc871:<\/strong> \ub0ae \ub3d9\uc548 \uc2e0\uccb4 \ud65c\ub3d9\uc774 \ubd80\uc871\ud558\uba74 \ubc24\uc5d0 \ud53c\ub85c\uac10\uc744 \ub290\ub07c\uc9c0 \ubabb\ud574 \uc7a0\ub4e4\uae30 \uc5b4\ub835\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\ubd80\uc801\uc808\ud55c \uc218\uba74 \ud658\uacbd:<\/strong> \uc18c\uc74c, \ubc1d\uc740 \ube5b, \ub108\ubb34 \ub365\uac70\ub098 \ucd94\uc6b4 \uc2e4\ub0b4 \uc628\ub3c4, \ubd88\ud3b8\ud55c \uce68\uad6c\ub294 \uc219\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d, \uc774\uc81c \ud574\uacb0\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4! \u2013 \uc2ec\uce35 \uac00\uc774\ub4dc<\/h2>\n<p>\ubd88\uba74\uc99d\uc740 \uace0\uce60 \uc218 \uc5c6\ub294 \ubcd1\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uc6d0\uc778\uc744 \uc815\ud655\ud788 \ud30c\uc545\ud558\uace0 \uafb8\uc900\ud788 \ub178\ub825\ud558\uba74 \ucda9\ubd84\ud788 \uac1c\uc120\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\uc74c\uc758 \uc2e4\uc9c8\uc801\uc778 \ud574\uacb0\ucc45\ub4e4\uc744 \uc2dc\ub3c4\ud574\ubcf4\uc138\uc694.<\/p>\n<h3>1. \uc0dd\ud65c \uc2b5\uad00 \uac1c\uc120: \uc219\uba74\uc758 \uae30\ubcf8\uc744 \ub2e4\uc9c0\uc138\uc694<\/h3>\n<h4>(1) \uaddc\uce59\uc801\uc778 \uc218\uba74 \uc704\uc0dd \uc2e4\ucc9c<\/h4>\n<ul>\n<li><strong>\uc77c\uc815\ud55c \ucde8\uce68 \ubc0f \uae30\uc0c1 \uc2dc\uac04 \uc720\uc9c0:<\/strong> \uc8fc\ub9d0\uc5d0\ub3c4 \uac00\ub2a5\ud55c \ud55c \uac19\uc740 \uc2dc\uac04\uc5d0 \uc77c\uc5b4\ub098\uace0 \uc7a0\uc790\ub9ac\uc5d0 \ub4dc\uc138\uc694. \uc774\ub294 \uc0dd\uccb4 \ub9ac\ub4ec\uc744 \uaddc\uce59\uc801\uc73c\ub85c \uc720\uc9c0\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li><strong>\ub0ae\uc7a0\uc740 \uc9e7\uac8c:<\/strong> \ub0ae\uc7a0\uc740 \uc624\ud6c4 3\uc2dc \uc774\uc804\uc5d0 20~30\ubd84 \uc774\ub0b4\ub85c \uc81c\ud55c\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uacfc\ub3c4\ud55c \ub0ae\uc7a0\uc740 \ubc24\uc7a0\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \uc804 \uc2a4\ub9c8\ud2b8\ud3f0\/TV \uba40\ub9ac\ud558\uae30:<\/strong> \uc7a0\ub4e4\uae30 1~2\uc2dc\uac04 \uc804\ubd80\ud130\ub294 \uc804\uc790\uae30\uae30 \uc0ac\uc6a9\uc744 \ud53c\ud558\uace0, \ubc1d\uc740 \ube5b\uc5d0 \ub178\ucd9c\ub418\uc9c0 \uc54a\ub3c4\ub85d \ud569\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, \ud0c4\uc0b0\uc74c\ub8cc \ub4f1 \uce74\ud398\uc778 \ud568\uc720 \uc74c\ub8cc\uc640 \uc54c\ucf54\uc62c \uc12d\ucde8\ub97c \uc0bc\uac11\ub2c8\ub2e4. \ud761\uc5f0 \ub610\ud55c \uc218\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ub2a6\uc740 \uc2dc\uac04 \uacfc\uc2dd \ud53c\ud558\uae30:<\/strong> \uc7a0\ub4e4\uae30 2~3\uc2dc\uac04 \uc804\uc5d0\ub294 \uc18c\ud654\uc5d0 \ubd80\ub2f4\uc744 \uc8fc\ub294 \uc74c\uc2dd \uc12d\ucde8\ub97c \ud53c\ud558\uace0, \uac00\ubccd\uac8c \ub4dc\uc2dc\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4>(2) \uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9<\/h4>\n<ul>\n<li><strong>\uac00\ubcbc\uc6b4 \uc6b4\ub3d9 \uafb8\uc900\ud788:<\/strong> \ub0ae \ub3d9\uc548 30\ubd84 \uc815\ub3c4\uc758 \uac00\ubcbc\uc6b4 \uc0b0\ucc45, \ub9e8\uc190 \uccb4\uc870, \uc2a4\ud2b8\ub808\uce6d \ub4f1 \uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc740 \uc219\uba74\uc744 \ub3d5\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc6b4\ub3d9 \uc2dc\uac04 \uc870\uc808:<\/strong> \uc7a0\ub4e4\uae30 3~4\uc2dc\uac04 \uc774\uc804\uc5d0 \uc6b4\ub3d9\uc744 \ub9c8\uce58\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \ub108\ubb34 \ub2a6\uc740 \uc2dc\uac04\uc758 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \uac01\uc131\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc548\uc804 \ucd5c\uc6b0\uc120:<\/strong> \uc5b4\ub974\uc2e0\ub4e4\uc740 \ub118\uc5b4\uc9d0\uc5d0 \uc8fc\uc758\ud558\uace0, \ubb34\ub9ac\ud558\uc9c0 \uc54a\ub294 \uc120\uc5d0\uc11c \uc990\uac81\uac8c \ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4>(3) \uac74\uac15\ud55c \uc2dd\ub2e8 \uad00\ub9ac<\/h4>\n<ul>\n<li><strong>\uc218\uba74 \uc720\ub3c4 \uc2dd\ud488 \uc12d\ucde8:<\/strong> \ud2b8\ub9bd\ud1a0\ud310\uc774 \ud48d\ubd80\ud55c \uc6b0\uc720, \uce58\uc988, \uacac\uacfc\ub958, \ubc14\ub098\ub098, \ub2ed\uace0\uae30 \ub4f1\uc740 \uc218\uba74 \ud638\ub974\ubaac\uc778 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\ub97c \ucd09\uc9c4\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uaddc\uce59\uc801\uc778 \uc2dd\uc0ac:<\/strong> \ud608\ub2f9\uc744 \uc548\uc815\uc801\uc73c\ub85c \uc720\uc9c0\ud558\uc5ec \ubc24\uc5d0 \ud608\ub2f9 \ubcc0\ud654\ub85c \uc778\ud574 \uae68\ub294 \uac83\uc744 \ubc29\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\ucda9\ubd84\ud55c \uc218\ubd84 \uc12d\ucde8:<\/strong> \ub0ae \ub3d9\uc548 \ucda9\ubd84\ud788 \ubb3c\uc744 \ub9c8\uc2dc\uace0, \uc7a0\ub4e4\uae30 1~2\uc2dc\uac04 \uc804\uc5d0\ub294 \uc218\ubd84 \uc12d\ucde8\ub97c \uc904\uc5ec \uc57c\uac04\ub1e8\ub97c \uc608\ubc29\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>2. \ub9c8\uc74c \uad00\ub9ac \ubc0f \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c: \ud3c9\uc628\ud55c \ub9c8\uc74c\uc73c\ub85c \uc7a0\uc744 \ub9de\uc774\ud558\uc138\uc694<\/h3>\n<h4>(1) \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac \uae30\ubc95<\/h4>\n<ul>\n<li><strong>\uba85\uc0c1 \ubc0f \uc2ec\ud638\ud761:<\/strong> \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804 10~15\ubd84 \uc815\ub3c4 \uba85\uc0c1\uc774\ub098 \ubcf5\uc2dd \ud638\ud761\uc744 \ud1b5\ud574 \ubab8\uacfc \ub9c8\uc74c\uc758 \uae34\uc7a5\uc744 \uc774\uc644\uc2dc\ud0b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc774\uc644 \uc694\ubc95:<\/strong> \uc810\uc9c4\uc801 \uadfc\uc721 \uc774\uc644\ubc95(Progressive Muscle Relaxation)\uc740 \uc2e0\uccb4 \ubd80\uc704\ubcc4\ub85c \uadfc\uc721\uc744 \uae34\uc7a5\uc2dc\ucf30\ub2e4\uac00 \uc774\uc644\uc2dc\ud0a4\ub294 \ubc29\ubc95\uc73c\ub85c, \uae34\uc7a5 \uc644\ud654\uc5d0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ub530\ub73b\ud55c \ubb3c \uc0e4\uc6cc\/\uc871\uc695:<\/strong> \uc7a0\ub4e4\uae30 1~2\uc2dc\uac04 \uc804 \ubbf8\uc9c0\uadfc\ud55c \ubb3c\ub85c \uc0e4\uc6cc\ud558\uac70\ub098 \uc871\uc695\uc744 \ud558\uba74 \ud608\uc561 \uc21c\ud658\uc744 \ub3d5\uace0 \ubab8\uc758 \uc774\uc644\uc744 \uc720\ub3c4\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4>(2) \uae0d\uc815\uc801\uc778 \uc0dd\uac01\uacfc \uc0ac\ud68c \ud65c\ub3d9<\/h4>\n<ul>\n<li><strong>\uae0d\uc815\uc801 \uc0ac\uace0 \uc5f0\uc2b5:<\/strong> \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804, \uac10\uc0ac\ud588\ub358 \uc77c\uc774\ub098 \uc990\uac70\uc6e0\ub358 \uc77c\uc744 \ub5a0\uc62c\ub9ac\uba70 \uae0d\uc815\uc801\uc778 \uac10\uc815\uc73c\ub85c \ub9c8\ubb34\ub9ac\ud558\ub294 \uc2b5\uad00\uc744 \ub4e4\uc5ec\ubcf4\uc138\uc694.<\/li>\n<li><strong>\uc0ac\ud68c \ud65c\ub3d9 \ucc38\uc5ec:<\/strong> \ucde8\ubbf8 \ud65c\ub3d9, \ubd09\uc0ac \ud65c\ub3d9 \ub4f1 \uc0ac\ud68c\uc801 \uad50\ub958\ub294 \uc678\ub85c\uc6c0\uacfc \uc6b0\uc6b8\uac10\uc744 \uc904\uc5ec\uc8fc\uace0 \uc0b6\uc758 \ud65c\ub825\uc744 \uc90d\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc0ac\ud68c \ucc38\uc5ec\ub97c \ub3d5\ub294 \ub2e4\uc591\ud55c \ud504\ub85c\uadf8\ub7a8 \uc815\ubcf4\ub97c \uc81c\uacf5\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc804\ubb38\uac00 \uc0c1\ub2f4:<\/strong> \uc6b0\uc6b8\uac10\uc774\ub098 \ubd88\uc548\uac10\uc774 \uc9c0\uc18d\ub41c\ub2e4\uba74 \uc8fc\uc800\ud558\uc9c0 \ub9d0\uace0 \uc815\uc2e0\uac74\uac15\uc758\ud559\uacfc \uc804\ubb38\uc758\ub098 \uc2ec\ub9ac \uc0c1\ub2f4 \uc804\ubb38\uac00\uc640 \uc0c1\ub2f4\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>3. \uc218\uba74 \ud658\uacbd \ucd5c\uc801\ud654: \uc7a0\ub4e4\uae30 \uc88b\uc740 \uacf5\uac04\uc744 \ub9cc\ub4dc\uc138\uc694<\/h3>\n<ul>\n<li><strong>\uce68\uc2e4 \uc628\ub3c4 \ubc0f \uc2b5\ub3c4 \uc870\uc808:<\/strong> \uce68\uc2e4 \uc628\ub3c4\ub294 18~22\u00b0C \uc815\ub3c4\uc758 \uc11c\ub298\ud558\uace0 \ucf8c\uc801\ud55c \uc0c1\ud0dc, \uc2b5\ub3c4\ub294 50~60%\ub97c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc18c\uc74c \ubc0f \ube5b \ucc28\ub2e8:<\/strong> \uc554\ub9c9 \ucee4\ud2bc\uc744 \uc0ac\uc6a9\ud558\uac70\ub098 \uc548\ub300\ub97c \ucc29\uc6a9\ud558\uc5ec \ube5b\uc744 \uc644\uc804\ud788 \ucc28\ub2e8\ud558\uace0, \uadc0\ub9c8\uac1c\ub97c \uc0ac\uc6a9\ud558\uc5ec \uc18c\uc74c\uc744 \uc904\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ud3b8\uc548\ud55c \uce68\uad6c \uc0ac\uc6a9:<\/strong> \uac1c\uc778\uc5d0\uac8c \ub9de\ub294 \uc801\ub2f9\ud788 \ub2e8\ub2e8\ud55c \ub9e4\ud2b8\ub9ac\uc2a4\uc640 \uacbd\ucd94 \ubca0\uac1c\ub97c \uc0ac\uc6a9\ud558\uace0, \uae68\ub057\ud558\uace0 \ubd80\ub4dc\ub7ec\uc6b4 \uce68\uad6c\ub958\ub97c \uc0ac\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uce68\uc2e4\uc740 \uc7a0\uc790\ub294 \uacf5\uac04\uc73c\ub85c\ub9cc:<\/strong> \uce68\uc2e4\uc5d0\uc11c\ub294 \uc7a0\uc790\ub294 \uac83 \uc678\uc5d0 TV \uc2dc\uccad, \uc2a4\ub9c8\ud2b8\ud3f0 \uc0ac\uc6a9, \ub3c5\uc11c \ub4f1\uc744 \ud53c\ud558\uc5ec \uc7a0\uacfc \uce68\uc2e4\uc744 \uc5f0\uad00 \uc9d3\ub3c4\ub85d \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>4. \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0: \ud544\uc694\ud560 \ub54c\ub294 \uc8fc\uc800\ud558\uc9c0 \ub9c8\uc138\uc694<\/h3>\n<p>\uc704\uc758 \ub178\ub825\uc5d0\ub3c4 \ubd88\uad6c\ud558\uace0 \ubd88\uba74\uc99d\uc774 2~3\uc8fc \uc774\uc0c1 \uc9c0\uc18d\ub418\uac70\ub098 \uc77c\uc0c1\uc0dd\ud65c\uc5d0 \ud070 \uc9c0\uc7a5\uc744 \uc900\ub2e4\uba74, \ubc18\ub4dc\uc2dc \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \ubc1b\uc544\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h4>(1) \uc8fc\uce58\uc758\uc640 \uc0c1\ub2f4<\/h4>\n<ul>\n<li><strong>\uc815\ud655\ud55c \uc6d0\uc778 \uc9c4\ub2e8:<\/strong> \ubcf5\uc6a9 \uc911\uc778 \uc57d\ubb3c, \uae30\uc800 \uc9c8\ud658 \ub4f1 \ubd88\uba74\uc99d\uc758 \uc758\ud559\uc801 \uc6d0\uc778\uc744 \ud30c\uc545\ud569\ub2c8\ub2e4. \uc218\uba74 \ubb34\ud638\ud761\uc99d, \ud558\uc9c0\ubd88\uc548\uc99d\ud6c4\uad70 \ub4f1 \ud2b9\uc815 \uc218\uba74 \uc7a5\uc560\uc77c \uac00\ub2a5\uc131\ub3c4 \uc788\uc73c\ubbc0\ub85c \uc804\ubb38\uc801\uc778 \uc9c4\ub2e8\uc774 \ud544\uc694\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc57d\ubb3c \uac80\ud1a0:<\/strong> \ubd88\uba74\uc99d\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\ub294 \uc57d\ubb3c\uc740 \uc5c6\ub294\uc9c0 \ud655\uc778\ud558\uace0, \ud544\uc694\ud55c \uacbd\uc6b0 \uc57d\ubb3c \uc870\uc815\uc744 \ub17c\uc758\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc218\uba74 \ub2e4\uc6d0 \uac80\uc0ac:<\/strong> \uc218\uba74 \uc911 \ub1cc\ud30c, \ud638\ud761, \uc2ec\uc804\ub3c4, \uc0b0\uc18c\ud3ec\ud654\ub3c4 \ub4f1\uc744 \uce21\uc815\ud558\uc5ec \uc218\uba74 \uc7a5\uc560\uc758 \uc815\ud655\ud55c \uc9c4\ub2e8\uacfc \uce58\ub8cc \ubc29\ud5a5\uc744 \uc81c\uc2dc\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4>(2) \uc778\uc9c0\ud589\ub3d9\uce58\ub8cc(CBT-I)<\/h4>\n<ul>\n<li>\ubd88\uba74\uc99d \uc778\uc9c0\ud589\ub3d9\uce58\ub8cc\ub294 \uc218\uba74\uc5d0 \ub300\ud55c \uc798\ubabb\ub41c \uc0dd\uac01\uacfc \ud589\ub3d9\uc744 \uad50\uc815\ud558\ub294 \ube44\uc57d\ubb3c\uc801 \uce58\ub8cc\ubc95\uc73c\ub85c, \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \uce58\ub8cc\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc774\uba70 \uc7a5\uae30\uc801\uc778 \uac1c\uc120\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc218\uba74 \uc81c\ud55c, \uc790\uadf9 \uc870\uc808, \uc778\uc9c0 \uc7ac\uad6c\uc131 \ub4f1\uc758 \uae30\ubc95\uc744 \uc0ac\uc6a9\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h4>(3) \uc57d\ubb3c \uce58\ub8cc<\/h4>\n<ul>\n<li>\uc758\uc0ac\uc758 \uc9c4\ub2e8\uc5d0 \ub530\ub77c \uc218\uba74 \uc720\ub3c4\uc81c\ub97c \ub2e8\uae30\uac04, \ucd5c\uc18c \uc6a9\ub7c9\uc73c\ub85c \ucc98\ubc29\ubc1b\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc5b4\ub974\uc2e0\ub4e4\uc740 \uc57d\ubb3c \ubd80\uc791\uc6a9\uc5d0 \ucde8\uc57d\ud558\ubbc0\ub85c \ubc18\ub4dc\uc2dc \uc804\ubb38\uc758\uc640 \ucda9\ubd84\ud55c \uc0c1\ub2f4 \ud6c4 \uc2e0\uc911\ud558\uac8c \ubcf5\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>&#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\uac00 \ud568\uaed8\ud569\ub2c8\ub2e4<\/h2>\n<p>\uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc740 \ud63c\uc790\uc11c \uac10\ub2f9\ud558\uae30 \uc5b4\ub824\uc6b4 \ubb38\uc81c\uc785\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \ub178\ub144\uc744 \uc704\ud574 \uc5b8\uc81c\ub098 \ub4e0\ub4e0\ud55c \ub3d9\ubc18\uc790\uac00 \ub418\uc5b4 \ub4dc\ub9b4 \uac83\uc744 \uc57d\uc18d\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc800\ud76c\ub294 \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d \ud574\uacb0\uc744 \uc704\ud55c \uc815\ubcf4 \uc81c\uacf5\ubfd0\ub9cc \uc544\ub2c8\ub77c, \ud544\uc694\uc5d0 \ub530\ub77c \uc9c0\uc5ed\uc0ac\ud68c \uc758\ub8cc\uae30\uad00 \uc5f0\uacc4, \uac74\uac15 \uad00\ub9ac \uc0c1\ub2f4, \uc815\uc11c\uc801 \uc9c0\uc9c0 \ub4f1 \ub2e4\uc591\ud55c \ubc29\uc2dd\uc73c\ub85c \ub3c4\uc6c0\uc744 \ub4dc\ub9b4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc5b4\ub974\uc2e0 \uac1c\uac1c\uc778\uc758 \uc0c1\ud669\uacfc \ud544\uc694\uc5d0 \ub9de\ub294 \ub9de\ucda4\ud615 \ub3cc\ubd04 \uc11c\ube44\uc2a4\ub97c \ud1b5\ud574 \uc0b6\uc758 \uc9c8\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \uae30\uc5ec\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc219\uba74\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uac74\uac15\ud55c \uc0b6\uc744 \uc704\ud55c \ud544\uc218 \uc694\uc18c\uc785\ub2c8\ub2e4. \ubd88\uba74\uc99d\uc73c\ub85c \uace0\ud1b5\ubc1b\uace0 \uacc4\uc2dc\ub2e4\uba74, \uc8fc\uc800\ud558\uc9c0 \ub9c8\uc2dc\uace0 &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217; \ub610\ub294 \uc804\ubb38\uac00\uc758 \ub3c4\uc6c0\uc744 \uc694\uccad\ud558\uc138\uc694. \uc5b4\ub974\uc2e0\ub4e4\uc774 \ub2e4\uc2dc \ud3c9\uc628\ud55c \ubc24\uc744 \ub9de\uc774\ud558\uace0, \ud65c\uae30\ucc2c \uc544\uce68\uc744 \uc2dc\uc791\ud558\uc2e4 \uc218 \uc788\ub3c4\ub85d \uc800\ud76c\uac00 \uc606\uc5d0\uc11c \ud798\uc774 \ub418\uc5b4 \ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ub530\ub73b\ud55c \ud587\uc0b4 \uc544\ub798 \ub0ae\uc7a0\uc740 \uafc0\ucc98\ub7fc \ub2ec\ucf64\ud560\uc9c0 \ubaa8\ub974\uc9c0\ub9cc, \ubc24\ub9c8\ub2e4 \uc7a0 \ubabb \uc774\ub8e8\ub294 \uace0\ud1b5\uc740 \uc5b4\ub974\uc2e0\ub4e4\uc758 \uc0b6\uc758 \uc9c8\uc744 \ud06c\uac8c \uc800\ud558\uc2dc\ud0a4\ub294 \ubb38\uc81c\uc785\ub2c8\ub2e4. &#8216;\ubbfc\ub4e4\ub808 \uc548\uc2ec\ucf00\uc5b4&#8217;\ub294 \uc5b4\ub974\uc2e0\ub4e4\uc758 \ud3b8\uc548\ud55c \ub178\ub144\uc744 \uc704\ud574 \ubd88\uba74\uc99d\uc73c\ub85c \uc778\ud55c \uc5b4\ub824\uc6c0\uc744 \uae4a\uc774 \uc774\ud574\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uc2ec\uce35 \uac00\uc774\ub4dc\ub97c \ud1b5\ud574 \uc5b4\ub974\uc2e0 \ubd88\uba74\uc99d\uc758 \uc6d0\uc778\uc744 \ud30c\uc545\ud558\uace0, \uc2e4\uc9c8\uc801\uc778 \ud574\uacb0\ucc45\uc744 \ucc3e\uc544 \uc219\uba74\uc744 \ub418\ucc3e\uc73c\uc2e4 \uc218 \uc788\ub3c4\ub85d \ub3d5\uaca0\uc2b5\ub2c8\ub2e4. \uc218\uba74\uc740 \ub2e8\uc21c\ud788 \ubab8\uc744 \uc26c\uac8c \ud558\ub294 \uac83\uc744 \ub118\uc5b4, \ub1cc \uae30\ub2a5 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,8],"tags":[],"class_list":["post-23333","post","type-post","status-publish","format-standard","hentry","category-6","category-8"],"_links":{"self":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/23333","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=23333"}],"version-history":[{"count":1,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/23333\/revisions"}],"predecessor-version":[{"id":23334,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=\/wp\/v2\/posts\/23333\/revisions\/23334"}],"wp:attachment":[{"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=23333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=23333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindulle.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=23333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}