Qhia ib tus neeg txog koj tus cwj pwm ua phem rau tus kheej tuaj yeem ua rau muaj kev hem, tab sis nws kuj yog kev ua siab loj uas koj tuaj yeem txaus siab rau. Koj yuav tsis tau txais qhov tshuaj tiv thaiv uas koj xav tau tam sim ntawd, tab sis tham txog koj qhov kev xav ua rau tus kheej puas tsuaj tseem yog kauj ruam tseem ceeb hauv kev rov zoo. Nws yuav yooj yim dua los qhia kev xav thiab teeb meem yog tias koj xav txog lawv ua ntej.
Kauj ruam
Txoj Kev 1 ntawm 2: Xaiv Cov Neeg Zoo
Kauj Ruam 1. Xav rov qab rau cov uas ib txwm nyob ntawm koj ib sab thaum lub sijhawm nyuaj
Txiav txim siab qhia cov neeg uas tau pab thiab txhawb nqa koj.
- Ib tus phooj ywg uas tej zaum tau nyob ntawm koj ib sab ua ntej, tej zaum yuav tsis nyob ze koj tam sim no. Qee zaum, tus phooj ywg yuav xav tsis thoob thiab tsis teb raws li koj xav tau.
- Nco ntsoov tias txawm tias nws tau nyob ntawm koj ib sab yav dhau los, koj tus phooj ywg yuav tsis teb tam sim ntawd raws li qhov koj xav tau vim tias nws tseem xav tsis thoob.
Kauj Ruam 2. Xaiv ib tus neeg uas koj ntseeg siab
Qhov no yog qhov tseem ceeb tshaj plaws. Koj yuav tsum xis nyob nrog tus neeg no thiab paub tias nws yuav nyob ntawm koj ib sab, thiab nws tuaj yeem tham nrog thiab tuaj yeem ntseeg tau.
Txawm li cas los xij, nyob twj ywm ceeb toom. Tsuas yog vim tias koj tus phooj ywg khaws koj cov lus zais yav dhau los tsis tau txhais hais tias nws yuav khaws tam sim no. Tib neeg feem ntau ntshai hnov cov phooj ywg ua rau lawv tus kheej txaus ntshai thiab qhia rau lwm tus neeg txog qhov teeb meem no vim lawv xav pab koj
Kauj Ruam 3. Xav txog koj lub hom phiaj thaum qhia tus neeg no
Yog tias koj tsuas yog xav kom tau txais yam tsis raug ("vent"), tej zaum koj yuav tsum xaiv tus phooj ywg uas ntseeg siab. Yog koj xav tias koj xav tau kev pab kho mob, koj tuaj yeem xaiv qhia tus kws kho mob ua ntej. Xav txog yam koj xav tau los ntawm kev sib tham no tuaj yeem pab koj xaiv cov neeg uas koj xav tham nrog.
- Rau cov hluas, qhia rau lwm tus neeg paub tab thiab ntseeg tau ua ntej qhia rau phooj ywg tej zaum yuav tsim nyog txiav txim siab. Sim qhia koj niam thiab txiv, tus kws pab tswv yim hauv tsev kawm, lossis tus kws qhia ntawv. Txoj kev no, koj yuav tau txais kev txhawb nqa uas koj xav tau ua ntej qhia rau koj cov phooj ywg.
- Yog tias koj twb tau pib qee yam txheej txheem kho mob, qhia rau koj tus kws kho mob paub ua ntej. Nws tuaj yeem ua haujlwm nrog koj txhawm rau nrhiav txoj hauv kev zoo tshaj plaws los qhia rau phooj ywg thiab tsev neeg. Txawm li cas los xij, yog tias koj tsis kho tam sim no, tam sim no yog lub sijhawm nrhiav kev pab raws li txoj hauv kev zoo tshaj yog mus dhau cov txheej txheem no nrog tus kws tshaj lij uas tau ntsib hauv kev daws teeb meem ntawm kev ua phem rau tus kheej.
- Koj tuaj yeem tawm tsam nrog teeb meem kev ntseeg, yog li nws kuj yog lub tswv yim zoo tham nrog tus thawj coj kev ntseeg.
- Ua ntej qhia koj tus kws kho mob, xav txog cov kev pabcuam uas tuaj yeem pab koj yog li koj tuaj yeem txiav txim siab seb koj puas tau npaj rau nws. Cov kev pabcuam no suav nrog pab pawg kho mob, kev sab laj tus kheej, mus ntsib kws saib xyuas mob hauv tsev, lossis kho mob rau kev nyuaj siab lossis ntxhov siab.
- Yog tias cov haujlwm hauv tsev kawm raug cuam tshuam, koj tuaj yeem xaiv tus kws pab tswv yim hauv tsev kawm lossis tus kws qhia ntawv.
- Yog tias koj yog menyuam yaus, thiab koj ceeb toom rau tus kws qhia ntawv lossis cov neeg ua haujlwm hauv tsev kawm, koj yuav tsum paub tias nws yog tus neeg lub luag haujlwm qhia txog kev ua phem rau tus kheej. Koj tuaj yeem nug nws ua ntej txog cov cai hauv kev lav phib xaub kom nthuav tawm koj cov ntaub ntawv ntiag tug.
Txoj Kev 2 ntawm 2: Xaiv Lub Sijhawm Zoo, Qhov Chaw thiab Txoj Kev
Kauj Ruam 1. Xyaum ua ntej ntawm daim iav
Qhia ib tus neeg txog kev ua phem rau tus kheej yog qhov nyuaj thiab tuaj yeem ua rau koj ntshai. Xyaum tshaj tawm ib feem ntawm kev sib tham tuaj yeem pab koj kom koj cov lus hla tau zoo dua thaum qhia rau lwm tus. Ib qho ntxiv, qhov kev tawm dag zog no ua rau koj muaj kev ntseeg siab thiab xav tias muaj peev xwm.
Kev xyaum ua tom tsev kuj tseem tuaj yeem pab koj npaj cov ntu no ntawm kev sib tham hauv siab, tshwj xeeb yog hais txog qhov yuav hais dab tsi thiab koj cov lus teb rau qhov tshwm sim tau li cas. Xav txog koj tus phooj ywg qhov kev xav tau thiab xav txog tias koj yuav ua li cas rau lawv
Kauj Ruam 2. Qhia nws tus kheej
Kev sib tham ib leeg ib leeg ib txwm nyuaj dua tab sis tso cai rau koj kom tau txais yam ncaj. Tom qab tag nrho, teeb meem kev mob siab rau tsim nyog tau txais kev mloog ib tus zuj zus uas koj xav tau. Kev puag thiab kua muag uas tuaj yeem kho koj lub siab.
- Qhia ib tus neeg ib leeg tuaj yeem txhawb koj lub zog.
- Cov tshuaj tiv thaiv tam sim ntawd yuav tsis yog qhov koj xav tau, yog li npaj rau qhov npau taws, tu siab, thiab xav tsis thoob.
Kauj Ruam 3. Xaiv qhov chaw uas yooj yim rau koj
Qhia ib tus neeg tus kheej yog qhov teeb meem loj thiab koj tsim nyog tau txais qhov chaw yooj yim thiab ntiag tug los tham txog nws.
Kauj Ruam 4. Sau tsab ntawv lossis email (email). Txoj hauv kev no yuav tso cai rau tus neeg uas koj tab tom qhia kom nyeem cov xov xwm tsis txaus ntseeg tsis tas yuav teb tam sim ntawd, thiab qee zaum qhov kev ncua ntawd tsuas yog qhov nws thiab koj xav tau. Koj tseem tuaj yeem hais qhov yuav tsum tau hais kom raug thiab txoj hauv kev koj xav hais nws, yam tsis muaj kev cuam tshuam dab tsi. Txoj kev no tseem tuaj yeem muab sijhawm rau tus nyeem ntawv los ua cov ntaub ntawv.
Nco ntsoov ua raws cov ntawv lossis email los ntawm kev hu lossis muaj kev sib tham ib leeg vim tias tom qab nyeem koj tsab ntawv nws yuav txhawj xeeb. Tos koj hu rau nws tuaj yeem ua rau nws ntxhov siab. Xaus tsab ntawv nrog phiaj xwm tiv tauj lawv tsis pub dhau ob hnub lossis hais kom tus neeg teb rau koj tsab ntawv thaum nws xav tias nws npaj yuav tham
Kauj ruam 5.
Hu rau leej twg.
Qhia tus phooj ywg lossis tus neeg ntseeg hauv xov tooj yog tham tiag tiag txawm tias koj tsis pom cov tshuaj tiv thaiv ntawm tus neeg lub ntsej muag.
- Koj yuav tsis tau txais txiaj ntsig los ntawm kev hais lus tsis yog los ntawm lub xov tooj no, yog li nco ntsoov zam kev tsis nkag siab.
- Yog koj qhia ib tus neeg uas nyob deb ntawm koj, lawv yuav tsis muaj peev xwm pab tau koj. Sim muab tswv yim rau nws kom nws tuaj yeem pab tau nyob deb.
- Hu xov tooj rau kev pab thaum muaj xwm txheej ceev yog txoj hauv kev kom pib qhia rau lwm tus. Txoj kev no, koj tau txais lub zog, ua siab loj thiab ntseeg siab qhia rau ib tus neeg uas koj paub tom ntej.
Qhia koj qhov txhab rau ib tus neeg koj ntseeg. Yog tias koj tsis tuaj yeem nrhiav cov lus zoo los pib sib tham, tsuas yog taw qhia seb koj tau ua dab tsi txhawm rau kov yeej qhov kev tawm tsam no, kom ua kom sib tham yooj yim dua.
Sim pab nws tsom ncaj qha rau lub ntsiab lus tom qab tus cwj pwm no, tsis yog tsom mus rau qhov txhab
Sau, kos duab, lossis pleev xim tag nrho cov no. Qhia koj txoj kev xav hauv txoj hauv kev muaj tswv yim tsis tsuas yog pab koj qhia koj tus kheej thiab nrhiav kev pab, tab sis nws tseem qhia koj li cas rau lwm tus.
Tsis txhob qhia leej twg thaum koj npau taws. Hais tias, "Koj yog tus uas ua rau kuv mob kuv tus kheej!" tuaj yeem txiav txim siab qhov kev pab koj xav tau thiab ua rau tus neeg sawv ntawm lawv tus kheej. Qhov tshwm sim tsuas yog kev sib cav, thiab cov lus qhia tseem ceeb ntawm kev sib tham los tau nres.
Thaum koj txoj kev xav tuaj yeem pib hauv koj cov teeb meem kev sib raug zoo, nws ib txwm yog koj qhov kev xaiv seb puas yuav ua phem rau tus kheej. Yog li liam ib tus neeg hauv kev npau taws yuav tsis pab koj ib qho xwm txheej
Npaj kom tau txais cov lus nug. Tus neeg koj qhia yuav ib txwm nug koj ntau cov lus nug. Nco ntsoov xaiv sijhawm ntev lossis sijhawm dawb yog li koj tuaj yeem tham ntev nrog nws.
- Yog tias nws nug ib lo lus koj tsis npaj yuav teb, tsuas yog hais nws. Tsis txhob nyuaj siab kom tau teb tag nrho cov lus nug tam sim ntawd.
- Cov lus nug uas yuav tshwm sim, piv txwv li, yog: vim li cas koj thiaj ua nws; koj puas tseem xav tua koj tus kheej; kuv yuav pab tau koj li cas; puas muaj ib yam dab tsi uas kuv tuaj yeem ua tau los pab koj; thiab vim li cas koj thiaj tsis tso tseg tus cwj pwm ntawd.
Sib tham yam tsis haus cawv. Kev haus cawv yog kev ntxias, vim nws zoo li tsim lub siab tawv rau koj los hais koj lub siab. Txawm li cas los xij, cawv nce kev xav hauv lub siab thiab tsis sib xws uas yuav ua rau qhov xwm txheej nyuaj txawm tias ua ntej kev sib tham pib.
Qhia Ib Tug Neeg
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Tham txog vim li cas koj thiaj ua phem rau tus kheej. Kev ua phem rau tus kheej tsis yog qhov teeb meem, nws yog kev xav tom qab tus cwj pwm uas yuav tsum tau hais daws. Kev nkag mus rau lub hauv paus ua rau tus cwj pwm yuav pab koj thiab koj tus phooj ywg txav mus tom ntej.
Qhia Ib Tus Neeg Rau Koj Tus Kheej Ua Ntej 14 Qhib siab li sai tau txog qhov koj xav li cas thiab vim li cas koj thiaj ua rau koj tus kheej. Kev nkag siab ntxiv yuav muab kev txhawb nqa uas koj xav tau
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Tsis txhob muab cov duab lossis cov duab uas ntxaws ntxaws. Koj xav kom nws nkag siab qhov xwm txheej koj nyob, tsis ntshai lossis tsis kam mloog vim nws nyuaj rau lees txais.
Qhia Ib Tus Neeg Rau Koj Tus Kheej Ua Ntej 15 Koj yuav tsum tau qhia rau tus kws kho mob lossis kws kho mob txog koj qhov ua rau koj tus kheej kom ntxaws. Cov kws tshaj lij no xav tau cov ntaub ntawv ntxaws txhawm rau txhawm rau pab koj daws nws zoo dua
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Qhia nws yog vim li cas koj thiaj xav qhia nws txog qhov no. Qee tus neeg lees tias kev ua phem rau tus kheej yog ua tiav vim lawv xav tias kho siab thiab nyob ib leeg. Lawv tsis xav mus dhau qhov kev xav nyob ib leeg ntxiv. Qee tus neeg ntshai tias lawv tus kheej raug mob yuav mob zuj zus thiab xav tias lawv xav tau kev pab. Qhia koj tus phooj ywg vim li cas koj tab tom tham txog nws tam sim no yuav pab nws nkag siab koj xav li cas.
Qhia rau Ib Tus Neeg Koj Tus Kheej Ua Rau Kauj Ruam 16 - Tej zaum yog vim li cas yog hnub so tsuas yog nyob ib ncig ntawm lub ces kaum lossis koj xav kom nyob ze rau ib tus neeg, tab sis koj ntshai tias lwm tus neeg yuav pom koj qhov txhab hauv cov sijhawm ntawd ua ke.
- Nws tseem muaj peev xwm tias ib tus neeg twb paub txog nws thiab tab tom hem qhia rau koj niam koj txiv, yog li koj xav qhia koj niam thiab txiv ua ntej.
- Tej zaum koj tsis tau qhia nws ua ntej vim tias koj ntshai raug luag thuam lossis tsuas yog txoj hauv kev los daws qhov kev nyuaj siab no uas koj muaj yog kom tsum.
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Qhia tias koj lees txais koj tus kheej. Qhov no yuav ua rau koj tus phooj ywg yooj yim lees txais qhov xwm txheej, yog tias nws pom tias koj paub txog kev ua phem rau koj tus kheej hauv koj lub neej, vim li cas koj thiaj ua nws, thiab vim li cas koj thiaj hais rau nws.
Qhia rau Ib Tus Neeg Koj Tus Kheej Ua Ntej 17 Tsis txhob thov txim. Koj tsis tau hais kom nws ua rau nws poob siab, thiab koj tsis ua rau koj tus kheej tsis txaus siab kom nws poob qis ib yam
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Npaj rau kev poob siab, npau taws, thiab kev tu siab. Thaum koj tham nrog ib tus neeg txog kev ua phem rau tus kheej, lawv qhov kev tawm tsam tam sim no tuaj yeem npau taws, xav tsis thoob, ntshai, txaj muag, ua txhaum, lossis tu siab. Nco ntsoov, txhua qhov kev tawm tsam no tuaj vim nws mob siab rau koj.
Qhia rau Ib Tus Neeg Koj Tus Kheej Ua Rau Kauj Ruam 18 - Thawj qhov tshuaj tiv thaiv tsis yog ib txwm qhia tias yuav txhawb nqa tus neeg li cas. Koj tus phooj ywg qhov kev tawm tsam thawj zaug yuav tsis zoo tab sis nws tsis yog vim koj. Qhov no tsuas yog nws lub peev xwm los daws cov xwm txheej thiab kev xav.
- Nkag siab tias tus neeg no koj ntseeg siab yuav xav tau qee lub sijhawm los zom cov ntaub ntawv no.
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Nkag siab tias koj yuav raug nug kom nres. Koj tus phooj ywg yuav nug koj kom tsis txhob ua rau koj tus kheej txaus ntshai, uas yog nws txoj kev tiv thaiv thiab saib xyuas koj. Nws yuav xav zoo li nws ua qhov raug los ntawm kev thov koj kom tsis txhob ua phem rau koj tus kheej.
Qhia rau Ib Tus Neeg Koj Tus Kheej Ua Ntej 19 - Tej zaum nws yuav hem tias tsis xav ua phooj ywg nrog koj ntxiv lawm, lossis hais tias nws tsis xav tham nrog koj ntxiv, txog thaum koj nres. Koj tus phooj ywg kuj tseem tuaj yeem xaus kev phooj ywg lossis ua rau koj lom zem.
- Qhia rau nws paub tias txhua qhov kev hem nws tsis ua rau koj zoo thiab ua rau koj nyuaj siab. Hais kom nws qhia kev txhawb nqa los ntawm kev nyob ntawm koj ib sab kom ua tiav cov txheej txheem no.
- Piav qhia rau tus phooj ywg lossis tus neeg hauv tsev neeg tias qhov no tsis yog txheej txheem hmo ntuj, tab sis yog qhov koj xav tau sijhawm los ntsib kev kho mob thiab ua haujlwm dhau los. Yog li ntawd, koj xav tau nws txoj kev txhawb nqa los mus hla cov txheej txheem no. Nco nws tias ib yam li nws tau sim nkag siab koj qhov xwm txheej tam sim no, koj tseem tab tom nkag siab koj tus kheej.
- Yog tias koj tab tom ntsib kws kho mob lossis kws kho mob, qhia qhov no nrog koj cov phooj ywg. Qhov no tuaj yeem tso siab rau nws tias koj tab tom kho.
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Nco ntsoov tias kev nkag siab yuam kev tuaj yeem tshwm sim. Koj tus phooj ywg tuaj yeem xav tam sim ntawd tias koj tua tus kheej, tsim kev phom sij rau lwm tus, tsuas yog nrhiav kev saib xyuas, lossis koj tsuas tuaj yeem txiav tawm yog tias koj xav zoo li nws.
Qhia Ib Tus Neeg Rau Koj Tus Kheej Ua Ntej 20 - Koj cov phooj ywg kuj tseem xav tias koj tus kheej raug mob lossis raug mob yog ib feem ntawm kev hloov pauv.
- Ua siab ntev thiab nkag siab koj tus phooj ywg tsis meej pem. Qhia cov ntaub ntawv nrog nws kom nws nkag siab.
- Piav tias kev ua phem rau tus kheej tsis zoo ib yam li kev tua tus kheej, tab sis nws yog lub tswv yim lossis txoj hauv kev los daws teeb meem.
- Qhia nws tias koj tsis tau ua tib zoo mloog. Qhov tseeb, tib neeg feem ntau xaiv zais qhov kev tawm tsam no ntev ua ntej thaum kawg txiav txim siab tham txog nws.
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Ua tus coj kev sib tham. Yog tias koj tus phooj ywg qw lossis hem koj, ua siab ncaj hais tias qw thiab hem yuav tsis pab koj. Nov yog qhov teeb meem koj tab tom ntsib, thiab koj yuav daws nws kom zoo tshaj qhov koj tuaj yeem ua tau. Tawm qhov kev sib tham yog tias tsim nyog.
Qhia rau Ib Tus Neeg Koj Tus Kheej Ua Rau Kauj Ruam 21 -
Tham nrog koj tus kheej. Nyob ntawm seb koj tab tom tham nrog leej twg, lwm tus neeg yuav hnov txawv. Koj niam thiab txiv yuav xav tias nws yog lawv qhov txhaum, thaum koj tus phooj ywg yuav xav tias nws tsis tau pom dua qhov no hauv koj.
Qhia rau Ib Tus Neeg Koj Tus Kheej Ua Rau Kauj Ruam 22 - Paub tias nws yuav nyuaj rau nws hnov cov ntaub ntawv no, tab sis maj mam hais rau nws tias koj tsuas yog xav qhia koj qhov kev xav ntawm qhov no.
- Qhia rau nws paub tias koj tab tom tham nrog nws vim koj ntseeg nws, tsis txhob liam nws.
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Muab nws cov ntaub ntawv nws xav paub. Npaj cov ntaub ntawv los ntawm internet lossis phau ntawv los qhia rau cov phooj ywg koj tham nrog. Nws yuav ntshai nws yuav tsis nkag siab, yog li koj yuav tsum muab txoj hauv kev los pab nws nkag siab tias nws tuaj yeem pab koj li cas.
Qhia rau Ib Tus Neeg Koj Tus Kheej Ua Rau Kauj Ruam 23 -
Qhia nws seb nws yuav pab tau koj li cas. Yog tias koj xav tau lwm txoj hauv kev daws teeb meem, thov kom nws ua. Yog tias koj tsuas yog xav kom nws zaum nrog koj thiab nyob nrog koj thaum koj xav ua rau koj tus kheej muaj kev phom sij, tsuas yog hais li ntawd. Qhia nws ib yam yog tias koj xav nrog tus kws kho mob tham.
Qhia rau Ib Tus Neeg Koj Tus Kheej Ua Rau Kauj Ruam 24 -
Fim koj tus phooj ywg txoj kev xav tom qab sib tham tas lawm. Txaus siab rau koj lub zog thiab ua siab loj hauv kev nthuav tawm qhov no. Muab sijhawm rau koj tus kheej los xav txog nws.
Qhia rau Ib Tus Neeg Koj Tus Kheej Ua Ntej 25 - Tej zaum koj yuav zoo siab thiab zoo siab dua tam sim no uas koj tau qhia koj li kev zais. Qhov kev zoo siab no tuaj yeem ua rau koj tham ntxiv txog qhov ua rau tus kheej no, tej zaum nrog tus kws pab tswv yim lossis kws kho mob. Koj tsis tas yuav tsum muaj lub siab zoo thaum koj tham txog nws, tab sis nws yog kauj ruam tseem ceeb rau kev kho.
- Koj yuav npau taws thiab poob siab yog tias koj tus phooj ywg tsis ua raws li qhov xav tau. Yog tias koj tus phooj ywg ua tsis zoo, nco ntsoov tias qhov no yog kev xav ntawm lawv cov teeb meem kev xav thiab lawv lub peev xwm los daws lawv. Yog tias koj tus phooj ywg teb tsis zoo thiab nws muaj kev cuam tshuam tsis zoo rau koj, qhov no tuaj yeem teeb tsa koj thiab ua rau koj tus kheej ua phem rau tus kheej. Hloov chaw, nco ntsoov tias koj tus phooj ywg nyuam qhuav tau txais qee qhov xov xwm txaus ntshai thiab nws xav tau sijhawm los kho. Cov neeg feem ntau zoo li khuv xim lawv thawj qhov tshuaj tiv thaiv rau cov xov xwm txaus ntshai.
- Tam sim no yog lub sijhawm los nrhiav kev pabcuam kws tshaj lij, yog tias koj tseem tsis tau muaj. Qhia qhov no rau ib tus neeg nyob ze koj yog thawj kauj ruam zoo, tab sis koj muaj ntau yam teeb meem kev xav los tham txog thiab xav tau kom dhau mus. Nws yog qhov zoo tshaj los nthuav tawm rau ib tus neeg uas tau ntsib thiab tau qhia tshwj xeeb hauv daim teb no.
Ceeb toom
- Txawm hais tias kev ua phem rau tus kheej tsis yog qhov qhia txog tus cwj pwm tua tus kheej, yog tias koj xav tias tua tus kheej lossis koj mob siab tiag tiag txog kev tsim kev phom sij rau koj tus kheej, hu rau tus lej xwm txheej ceev rau koj qhov chaw tam sim. Hauv tebchaws Indonesia, koj tuaj yeem tiv toj qhov kev pabcuam tshwj xeeb uas ua haujlwm tiv thaiv kev tua tus kheej lossis ua phem rau tus kheej ntawm 021-500454, 021-7256526, 021-7257826, thiab 021-7221810.
- Kev ua phem rau tus kheej yog qhov phom sij ntau dua li koj xav, thiab tuaj yeem ua rau muaj teeb meem loj dua lossis tseem tuag taus.
- https://www.pandys.org/articles/disclosingselfinjury.html
- https://www.pandys.org/articles/disclosingselfinjury.html
- https://www.pandys.org/articles/disclosingselfinjury.html
- https://www.selfinjurysupport.org.uk/files/docs/Telling%20someone%20about%20my%20self%20harm_2.pdf
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https://www.selfinjurysupport.org.uk/files/docs/Telling%20someone%20about%20my%20self%20harm_2.pdf
