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href=\"https:\/\/reinolz.co.jp\/keizoku\/%e4%ba%ba%e5%89%8d%e3%81%a7%e7%b7%8a%e5%bc%b5%e3%81%97%e3%81%99%e3%81%8e%e3%82%8b%e3%80%80%e9%81%8e%e5%ba%a6%e3%81%aa%e4%b8%8d%e5%ae%89%e3%82%92%e5%92%8c%e3%82%89%e3%81%92%e3%80%81%e6%9c%ac%e6%9d%a5\/#%E5%B0%82%E9%96%80%E7%9A%84%E6%94%AF%E6%8F%B4%E3%81%8C%E5%BF%85%E8%A6%81%E3%81%AA%E5%A0%B4%E5%90%88\" >\u5c02\u9580\u7684\u652f\u63f4\u304c\u5fc5\u8981\u306a\u5834\u5408<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/reinolz.co.jp\/keizoku\/%e4%ba%ba%e5%89%8d%e3%81%a7%e7%b7%8a%e5%bc%b5%e3%81%97%e3%81%99%e3%81%8e%e3%82%8b%e3%80%80%e9%81%8e%e5%ba%a6%e3%81%aa%e4%b8%8d%e5%ae%89%e3%82%92%e5%92%8c%e3%82%89%e3%81%92%e3%80%81%e6%9c%ac%e6%9d%a5\/#%E6%96%87%E5%8C%96%E3%81%A8%E4%BE%A1%E5%80%A4%E8%A6%B3%E3%81%AE%E8%A6%8B%E7%9B%B4%E3%81%97\" >\u6587\u5316\u3068\u4fa1\u5024\u89b3\u306e\u898b\u76f4\u3057<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span 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class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u307e\u305a\u3001\u7dca\u5f35\u305d\u306e\u3082\u306e\u3078\u306e\u7406\u89e3\u3068\u614b\u5ea6\u3092\u5909\u3048\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002<\/p>\n\n\n\n<p><strong>\u300c\u7dca\u5f35\u306f\u6575\u3067\u306f\u306a\u304f\u5473\u65b9\u300d\u3068\u3044\u3046\u8a8d\u8b58<\/strong>\u3092\u6301\u3061\u307e\u3057\u3087\u3046\u3002\u9069\u5ea6\u306a\u7dca\u5f35(\u899a\u9192)\u306f\u3001\u5b9f\u306f\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u5411\u4e0a\u3055\u305b\u307e\u3059\u3002\u30e4\u30fc\u30ad\u30fc\u30ba\u30fb\u30c9\u30c3\u30c8\u30bd\u30f3\u306e\u6cd5\u5247\u306b\u3088\u308c\u3070\u3001\u899a\u9192\u30ec\u30d9\u30eb\u3068\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u306f\u9006U\u5b57\u578b\u306e\u95a2\u4fc2\u306b\u3042\u308a\u3001\u9069\u5ea6\u306a\u899a\u9192\u304c\u6700\u9ad8\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u751f\u307f\u307e\u3059\u3002\u554f\u984c\u306f\u7dca\u5f35\u305d\u306e\u3082\u306e\u3067\u306f\u306a\u304f\u3001\u904e\u5ea6\u306a\u7dca\u5f35\u3067\u3059\u3002<\/p>\n\n\n\n<p><strong>\u7dca\u5f35\u3092\u300c\u8208\u596e\u300d\u3068\u3057\u3066\u518d\u89e3\u91c8\u3059\u308b<\/strong>\u3053\u3068\u3082\u52b9\u679c\u7684\u3067\u3059\u3002\u5fc3\u7406\u5b66\u306e\u7814\u7a76\u3067\u3001\u7dca\u5f35\u3092\u300c\u4e0d\u5b89\u300d\u3067\u306f\u306a\u304f\u300c\u8208\u596e\u300d\u300c\u30a8\u30cd\u30eb\u30ae\u30fc\u300d\u3068\u3057\u3066\u6349\u3048\u76f4\u3059\u3053\u3068\u3067\u3001\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u304c\u5411\u4e0a\u3059\u308b\u3053\u3068\u304c\u793a\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u8eab\u4f53\u7684\u75c7\u72b6(\u5fc3\u81d3\u306e\u9f13\u52d5\u3001\u30a2\u30c9\u30ec\u30ca\u30ea\u30f3)\u306f\u540c\u3058\u3067\u3082\u3001\u305d\u308c\u3092\u300c\u30ef\u30af\u30ef\u30af\u3057\u3066\u3044\u308b\u300d\u300c\u6e96\u5099\u304c\u3067\u304d\u3066\u3044\u308b\u300d\u3068\u89e3\u91c8\u3059\u308b\u3053\u3068\u3067\u3001\u30dd\u30b8\u30c6\u30a3\u30d6\u306a\u52b9\u679c\u304c\u5f97\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u5b8c\u74a7\u3092\u76ee\u6307\u3055\u306a\u3044<\/strong>\u3053\u3068\u3082\u5927\u5207\u3067\u3059\u3002\u5c0f\u3055\u306a\u30df\u30b9\u3001\u8a00\u8449\u306e\u8a70\u307e\u308a\u3001\u5b8c\u74a7\u3067\u306a\u3044\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9<\/p>\n\n\n\n<p>\u3053\u308c\u3089\u306f\u4eba\u9593\u3089\u3057\u3055\u3067\u3042\u308a\u3001\u591a\u304f\u306e\u8074\u8846\u306f\u6c17\u306b\u3057\u3066\u3044\u307e\u305b\u3093\u3002\u3080\u3057\u308d\u3001\u5b8c\u74a7\u3059\u304e\u308b\u4eba\u3088\u308a\u3082\u3001\u5c11\u3057\u4e0d\u5b8c\u5168\u306a\u4eba\u306e\u65b9\u304c\u89aa\u3057\u307f\u3084\u3059\u3044\u3068\u3044\u3046\u300c\u30d7\u30e9\u30c3\u30c8\u30d5\u30a9\u30fc\u30eb\u52b9\u679c\u300d\u3082\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u4ed6\u8005\u306f\u601d\u3046\u307b\u3069\u6ce8\u76ee\u3057\u3066\u3044\u306a\u3044<\/strong>\u3068\u3044\u3046\u8a8d\u8b58\u3082\u52a9\u3051\u306b\u306a\u308a\u307e\u3059\u3002\u300c\u30b9\u30dd\u30c3\u30c8\u30e9\u30a4\u30c8\u52b9\u679c\u300d\u3068\u547c\u3070\u308c\u308b\u8a8d\u77e5\u30d0\u30a4\u30a2\u30b9\u306b\u3088\u308a\u3001\u79c1\u305f\u3061\u306f\u4ed6\u8005\u304c\u81ea\u5206\u306b\u6ce8\u76ee\u3057\u3066\u3044\u308b\u7a0b\u5ea6\u3092\u904e\u5927\u8a55\u4fa1\u3057\u3066\u3044\u307e\u3059\u3002\u5b9f\u969b\u306b\u306f\u3001\u8074\u8846\u306e\u591a\u304f\u306f\u81ea\u5206\u306e\u3053\u3068\u3092\u8003\u3048\u3066\u304a\u308a\u3001\u3042\u306a\u305f\u306e\u7d30\u304b\u3044\u30df\u30b9\u306b\u306f\u307b\u3068\u3093\u3069\u6c17\u3065\u3044\u3066\u3044\u307e\u305b\u3093\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%AA%8D%E7%9F%A5%E7%9A%84%E3%82%A2%E3%83%97%E3%83%AD%E3%83%BC%E3%83%81%E3%80%80%E6%80%9D%E8%80%83%E3%82%92%E5%A4%89%E3%81%88%E3%82%8B\"><\/span>\u8a8d\u77e5\u7684\u30a2\u30d7\u30ed\u30fc\u30c1\u3000\u601d\u8003\u3092\u5909\u3048\u308b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u601d\u8003\u30d1\u30bf\u30fc\u30f3\u3092\u5909\u3048\u308b\u3053\u3068\u3067\u3001\u7dca\u5f35\u304c\u8efd\u6e1b\u3055\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u7834\u5c40\u7684\u601d\u8003\u306b\u6311\u6226\u3059\u308b<\/strong>\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002\u300c\u5931\u6557\u3057\u305f\u3089\u6700\u60aa\u3060\u300d\u300c\u6065\u3092\u304b\u3044\u305f\u3089\u7d42\u308f\u308a\u3060\u300d<\/p>\n\n\n\n<p>\u672c\u5f53\u306b\u305d\u3046\u3067\u3057\u3087\u3046\u304b\u3002\u6700\u60aa\u306e\u30b7\u30ca\u30ea\u30aa\u3092\u73fe\u5b9f\u7684\u306b\u8a55\u4fa1\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002\u591a\u304f\u306e\u5834\u5408\u3001\u60f3\u50cf\u3059\u308b\u307b\u3069\u7834\u6ec5\u7684\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u305d\u3057\u3066\u3001\u305f\u3068\u3048\u5931\u6557\u3057\u3066\u3082\u3001\u4eba\u751f\u306f\u7d9a\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u8a3c\u62e0\u3092\u96c6\u3081\u308b<\/strong>\u65b9\u6cd5\u3082\u6709\u52b9\u3067\u3059\u3002\u300c\u81ea\u5206\u306f\u4eba\u524d\u3067\u8a71\u3059\u306e\u304c\u4e0b\u624b\u3060\u300d\u3068\u3044\u3046\u4fe1\u5ff5\u306b\u5bfe\u3057\u3066\u3001\u305d\u308c\u3092\u652f\u6301\u3059\u308b\u8a3c\u62e0\u3068\u53cd\u5bfe\u3059\u308b\u8a3c\u62e0\u3092\u5ba2\u89b3\u7684\u306b\u96c6\u3081\u307e\u3059\u3002\u904e\u53bb\u306b\u3046\u307e\u304f\u3044\u3063\u305f\u7d4c\u9a13\u3001\u30dd\u30b8\u30c6\u30a3\u30d6\u306a\u30d5\u30a3\u30fc\u30c9\u30d0\u30c3\u30af<\/p>\n\n\n\n<p>\u3053\u308c\u3089\u304c\u3001\u6b6a\u3093\u3060\u81ea\u5df1\u8a55\u4fa1\u3092\u4fee\u6b63\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u6ce8\u610f\u306e\u7126\u70b9\u3092\u5909\u3048\u308b<\/strong>\u7df4\u7fd2\u3082\u3057\u307e\u3059\u3002\u300c\u81ea\u5206\u304c\u3069\u3046\u898b\u3089\u308c\u3066\u3044\u308b\u304b\u300d\u304b\u3089\u300c\u76f8\u624b\u306b\u3069\u3046\u4f1d\u3048\u308b\u304b\u300d\u300c\u5185\u5bb9\u3092\u3069\u3046\u5171\u6709\u3059\u308b\u304b\u300d\u3078\u3002\u3053\u306e\u7126\u70b9\u306e\u8ee2\u63db\u304c\u3001\u904e\u5ea6\u306a\u81ea\u5df1\u610f\u8b58\u3092\u6e1b\u3089\u3057\u3001\u30bf\u30b9\u30af\u305d\u306e\u3082\u306e\u306b\u96c6\u4e2d\u3055\u305b\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u30dd\u30b8\u30c6\u30a3\u30d6\u306a\u30bb\u30eb\u30d5\u30c8\u30fc\u30af<\/strong>\u3092\u6e96\u5099\u3057\u307e\u3059\u3002\u300c\u7dca\u5f35\u3057\u3066\u3044\u308b\u3051\u3069\u3001\u305d\u308c\u306f\u81ea\u7136\u306a\u3053\u3068\u3060\u300d\u300c\u6e96\u5099\u306f\u3057\u3063\u304b\u308a\u3057\u3066\u3042\u308b\u300d\u300c\u30d9\u30b9\u30c8\u3092\u5c3d\u304f\u305b\u3070\u305d\u308c\u3067\u3044\u3044\u300d<\/p>\n\n\n\n<p>\u3053\u3046\u3057\u305f\u652f\u6301\u7684\u306a\u81ea\u5df1\u5bfe\u8a71\u304c\u3001\u4e0d\u5b89\u3092\u548c\u3089\u3052\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u904e\u53bb\u306e\u6210\u529f\u4f53\u9a13\u3092\u601d\u3044\u51fa\u3059<\/strong>\u3053\u3068\u3082\u52b9\u679c\u7684\u3067\u3059\u3002\u4eba\u524d\u3067\u3046\u307e\u304f\u3044\u3063\u305f\u7d4c\u9a13\u3001\u56f0\u96e3\u3092\u4e57\u308a\u8d8a\u3048\u305f\u7d4c\u9a13<\/p>\n\n\n\n<p>\u3053\u308c\u3089\u3092\u601d\u3044\u51fa\u3057\u3001\u300c\u81ea\u5206\u306b\u3082\u3067\u304d\u308b\u300d\u3068\u3044\u3046\u611f\u899a\u3092\u547c\u3073\u8d77\u3053\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%BA%AB%E4%BD%93%E7%9A%84%E3%82%A2%E3%83%97%E3%83%AD%E3%83%BC%E3%83%81%E3%80%80%E7%94%9F%E7%90%86%E7%9A%84%E5%8F%8D%E5%BF%9C%E3%82%92%E7%AE%A1%E7%90%86%E3%81%99%E3%82%8B\"><\/span>\u8eab\u4f53\u7684\u30a2\u30d7\u30ed\u30fc\u30c1\u3000\u751f\u7406\u7684\u53cd\u5fdc\u3092\u7ba1\u7406\u3059\u308b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8eab\u4f53\u304b\u3089\u306e\u30a2\u30d7\u30ed\u30fc\u30c1\u3067\u3001\u7dca\u5f35\u3092\u8efd\u6e1b\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u547c\u5438\u6cd5<\/strong>\u304c\u6700\u3082\u5373\u52b9\u6027\u306e\u3042\u308b\u65b9\u6cd5\u3067\u3059\u3002\u6df1\u304f\u3086\u3063\u304f\u308a\u3068\u3057\u305f\u8179\u5f0f\u547c\u5438(4\u79d2\u5438\u3063\u3066\u30017\u79d2\u6b62\u3081\u3066\u30018\u79d2\u3067\u5410\u304f\u3001\u306a\u3069)\u304c\u526f\u4ea4\u611f\u795e\u7d4c\u3092\u6d3b\u6027\u5316\u3057\u3001\u30ea\u30e9\u30c3\u30af\u30b9\u3092\u4fc3\u3057\u307e\u3059\u3002\u7dca\u5f35\u3092\u611f\u3058\u305f\u3089\u3001\u610f\u8b58\u7684\u306b\u547c\u5438\u3092\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p>**\u6f38\u9032\u7684\u7b4b\u5f1b\u7de9\u6cd5(Progressive Muscle Relaxation)**\u3082\u52b9\u679c\u7684\u3067\u3059\u3002\u8eab\u4f53\u306e\u5404\u90e8\u4f4d\u3092\u9806\u756a\u306b\u7dca\u5f35\u3055\u305b\u3066\u304b\u3089\u5f1b\u7de9\u3055\u305b\u308b\u7df4\u7fd2\u304c\u3001\u5168\u8eab\u306e\u30ea\u30e9\u30c3\u30af\u30b9\u3092\u4fc3\u3057\u307e\u3059\u3002\u5b9a\u671f\u7684\u306b\u7df4\u7fd2\u3059\u308b\u3053\u3068\u3067\u3001\u7dca\u5f35\u3057\u305f\u7b4b\u8089\u3092\u610f\u8b58\u7684\u306b\u7de9\u3081\u308b\u80fd\u529b\u304c\u80b2\u3061\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u9069\u5ea6\u306a\u904b\u52d5<\/strong>\u3082\u7dca\u5f35\u7ba1\u7406\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002\u767a\u8868\u306e\u6570\u6642\u9593\u524d\u306b\u8efd\u3044\u904b\u52d5\u3092\u3059\u308b\u3053\u3068\u3067\u3001\u904e\u5270\u306a\u30a2\u30c9\u30ec\u30ca\u30ea\u30f3\u3092\u6d88\u8cbb\u3057\u3001\u30a8\u30f3\u30c9\u30eb\u30d5\u30a3\u30f3\u3092\u5206\u6ccc\u3055\u305b\u3001\u6c17\u5206\u3092\u6539\u5584\u3067\u304d\u307e\u3059\u3002\u305f\u3060\u3057\u3001\u76f4\u524d\u306e\u6fc0\u3057\u3044\u904b\u52d5\u306f\u9006\u52b9\u679c\u3067\u3059\u3002<\/p>\n\n\n\n<p><strong>\u59ff\u52e2\u3068\u30dc\u30c7\u30a3\u30e9\u30f3\u30b2\u30fc\u30b8\u3092\u6574\u3048\u308b<\/strong>\u3053\u3068\u3082\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u3002\u300c\u30d1\u30ef\u30fc\u30dd\u30fc\u30ba\u300d(\u80f8\u3092\u5f35\u3063\u3066\u7acb\u3064\u3001\u8155\u3092\u5e83\u3052\u308b\u306a\u3069)\u3092\u6570\u5206\u9593\u53d6\u308b\u3053\u3068\u3067\u3001\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\u304c\u5897\u52a0\u3057\u3001\u30b3\u30eb\u30c1\u30be\u30fc\u30eb\u304c\u6e1b\u5c11\u3057\u3001\u81ea\u4fe1\u304c\u9ad8\u307e\u308b\u3053\u3068\u304c\u7814\u7a76\u3067\u793a\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u9006\u306b\u3001\u7e2e\u3053\u307e\u3063\u305f\u59ff\u52e2\u306f\u4e0d\u5b89\u3092\u5897\u5927\u3055\u305b\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u58f0\u306e\u30a6\u30a9\u30fc\u30e0\u30a2\u30c3\u30d7<\/strong>\u3082\u6709\u52b9\u3067\u3059\u3002\u58f0\u304c\u9707\u3048\u308b\u4e0d\u5b89\u304c\u3042\u308b\u5834\u5408\u3001\u4e8b\u524d\u306b\u767a\u58f0\u7df4\u7fd2\u3092\u3059\u308b\u3053\u3068\u3067\u3001\u58f0\u5e2f\u3092\u307b\u3050\u3057\u3001\u58f0\u3092\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3057\u3084\u3059\u304f\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u5341\u5206\u306a\u7761\u7720\u3068\u6804\u990a<\/strong>\u3082\u57fa\u76e4\u3067\u3059\u3002\u7761\u7720\u4e0d\u8db3\u3084\u7a7a\u8179\u306f\u3001\u4e0d\u5b89\u3092\u5897\u5e45\u3055\u305b\u307e\u3059\u3002\u5927\u4e8b\u306a\u5834\u9762\u306e\u524d\u65e5\u306f\u5341\u5206\u306b\u7720\u308a\u3001\u9069\u5ea6\u306b\u98df\u4e8b\u3092\u53d6\u308b\u3053\u3068\u304c\u3001\u6700\u9069\u306a\u72b6\u614b\u3092\u4f5c\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%BA%96%E5%82%99%E3%81%A8%E5%AE%9F%E8%B7%B5%E3%81%AB%E3%82%88%E3%82%8B%E8%87%AA%E4%BF%A1%E6%A7%8B%E7%AF%89\"><\/span>\u6e96\u5099\u3068\u5b9f\u8df5\u306b\u3088\u308b\u81ea\u4fe1\u69cb\u7bc9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4f55\u3088\u308a\u3082\u3001\u6e96\u5099\u3068\u7df4\u7fd2\u304c\u81ea\u4fe1\u3092\u80b2\u3066\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u5fb9\u5e95\u7684\u306a\u6e96\u5099<\/strong>\u304c\u4e0d\u5b89\u3092\u8efd\u6e1b\u3057\u307e\u3059\u3002\u5185\u5bb9\u3092\u6df1\u304f\u7406\u89e3\u3059\u308b\u3001\u4e88\u60f3\u3055\u308c\u308b\u8cea\u554f\u3078\u306e\u7b54\u3048\u3092\u6e96\u5099\u3059\u308b\u3001\u8cc7\u6599\u3092\u6574\u3048\u308b<\/p>\n\n\n\n<p>\u6e96\u5099\u304c\u5b8c\u74a7\u306b\u8fd1\u3044\u307b\u3069\u3001\u4e0d\u78ba\u5b9f\u6027\u304c\u6e1b\u308a\u3001\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u611f\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u30ea\u30cf\u30fc\u30b5\u30eb\u3092\u7e70\u308a\u8fd4\u3059<\/strong>\u3053\u3068\u304c\u6700\u3082\u52b9\u679c\u7684\u3067\u3059\u3002\u5b9f\u969b\u306e\u5834\u9762\u3092\u60f3\u5b9a\u3057\u3066\u3001\u4f55\u5ea6\u3082\u7df4\u7fd2\u3057\u307e\u3059\u3002\u93e1\u306e\u524d\u3067\u3001\u9332\u753b\u3057\u3066\u3001\u53cb\u4eba\u306e\u524d\u3067<\/p>\n\n\n\n<p>\u69d8\u3005\u306a\u65b9\u6cd5\u3067\u30ea\u30cf\u30fc\u30b5\u30eb\u3059\u308b\u3053\u3068\u3067\u3001\u5185\u5bb9\u304c\u8eab\u4f53\u306b\u67d3\u307f\u8fbc\u307f\u3001\u672c\u756a\u3067\u306e\u81ea\u52d5\u5316\u304c\u9032\u307f\u307e\u3059\u3002\u7df4\u7fd2\u3092\u91cd\u306d\u308b\u307b\u3069\u3001\u7dca\u5f35\u306f\u6e1b\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>**\u6bb5\u968e\u7684\u9732\u51fa(Gradual Exposure)**\u3082\u6709\u52b9\u3067\u3059\u3002\u3044\u304d\u306a\u308a\u5927\u52e2\u306e\u524d\u3067\u306f\u306a\u304f\u3001\u5c11\u4eba\u6570\u304b\u3089\u59cb\u3081\u3001\u5f90\u3005\u306b\u4eba\u6570\u3092\u5897\u3084\u3059\u3002\u4f4e\u30ea\u30b9\u30af\u306a\u5834\u9762\u304b\u3089\u9ad8\u30ea\u30b9\u30af\u306a\u5834\u9762\u3078\u6bb5\u968e\u7684\u306b\u6163\u308c\u3066\u3044\u304f\u3053\u3068\u3067\u3001\u6050\u6016\u304c\u8131\u611f\u4f5c\u3055\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u5834\u6240\u306b\u6163\u308c\u308b<\/strong>\u3053\u3068\u3082\u52a9\u3051\u306b\u306a\u308a\u307e\u3059\u3002\u53ef\u80fd\u3067\u3042\u308c\u3070\u3001\u5b9f\u969b\u306b\u767a\u8868\u3059\u308b\u5834\u6240\u3092\u4e8b\u524d\u306b\u8a2a\u308c\u3001\u7acb\u3063\u3066\u307f\u308b\u3002\u74b0\u5883\u3078\u306e\u6163\u308c\u304c\u3001\u672a\u77e5\u3078\u306e\u4e0d\u5b89\u3092\u6e1b\u3089\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u5192\u982d\u3092\u5b8c\u74a7\u306b\u6e96\u5099\u3059\u308b<\/strong>\u3053\u3068\u3082\u6226\u7565\u7684\u3067\u3059\u3002\u6700\u521d\u306e1\u301c2\u5206\u304c\u6700\u3082\u7dca\u5f35\u3057\u307e\u3059\u3002\u5192\u982d\u3092\u307b\u307c\u6697\u8a18\u3059\u308b\u304f\u3089\u3044\u7df4\u7fd2\u3059\u308b\u3053\u3068\u3067\u3001\u30b9\u30e0\u30fc\u30ba\u306b\u5165\u308c\u307e\u3059\u3002\u6ed1\u308a\u51fa\u3057\u304c\u3046\u307e\u304f\u3044\u304f\u3068\u3001\u81ea\u4fe1\u304c\u751f\u307e\u308c\u3001\u5f8c\u304c\u697d\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u8cea\u554f\u3078\u306e\u6e96\u5099<\/strong>\u3082\u4e0d\u5b89\u3092\u6e1b\u3089\u3057\u307e\u3059\u3002\u4e88\u60f3\u3055\u308c\u308b\u8cea\u554f\u3068\u305d\u306e\u7b54\u3048\u3092\u6e96\u5099\u3057\u3001\u300c\u308f\u304b\u3089\u306a\u3044\u300d\u3068\u304d\u306e\u5bfe\u5fdc(\u300c\u8abf\u3079\u3066\u5f8c\u3067\u304a\u7b54\u3048\u3057\u307e\u3059\u300d\u306a\u3069)\u3082\u6c7a\u3081\u3066\u304a\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%9C%AC%E7%95%AA%E3%81%A7%E3%81%AE%E5%AF%BE%E5%87%A6%E6%88%A6%E7%95%A5\"><\/span>\u672c\u756a\u3067\u306e\u5bfe\u51e6\u6226\u7565<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u672c\u756a\u4e2d\u306b\u4f7f\u3048\u308b\u5177\u4f53\u7684\u306a\u30c6\u30af\u30cb\u30c3\u30af\u3082\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u5230\u7740\u306f\u65e9\u3081\u306b<\/strong>\u3059\u308b\u3053\u3068\u3067\u3001\u4f59\u88d5\u304c\u751f\u307e\u308c\u307e\u3059\u3002\u30ae\u30ea\u30ae\u30ea\u306e\u5230\u7740\u306f\u7126\u308a\u3092\u751f\u307f\u3001\u7dca\u5f35\u3092\u5897\u5e45\u3055\u305b\u307e\u3059\u3002\u65e9\u3081\u306b\u5230\u7740\u3057\u3001\u74b0\u5883\u306b\u6163\u308c\u3001\u6e96\u5099\u3092\u6574\u3048\u308b\u6642\u9593\u3092\u6301\u3061\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u8074\u8846\u3068\u4e8b\u524d\u306b\u8a71\u3059<\/strong>\u3053\u3068\u3082\u52b9\u679c\u7684\u3067\u3059\u3002\u767a\u8868\u524d\u306b\u6570\u4eba\u3068\u8efd\u3044\u4f1a\u8a71\u3092\u3059\u308b\u3053\u3068\u3067\u3001\u8074\u8846\u304c\u300c\u8a55\u4fa1\u3059\u308b\u6575\u300d\u3067\u306f\u306a\u304f\u300c\u666e\u901a\u306e\u4eba\u3005\u300d\u3060\u3068\u5b9f\u611f\u3067\u304d\u3001\u7dca\u5f35\u304c\u548c\u3089\u304e\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u53cb\u597d\u7684\u306a\u9854\u3092\u898b\u3064\u3051\u308b<\/strong>\u6226\u7565\u3082\u3042\u308a\u307e\u3059\u3002\u8074\u8846\u306e\u4e2d\u304b\u3089\u3001\u3046\u306a\u305a\u3044\u3066\u3044\u308b\u4eba\u3001\u7b11\u9854\u306e\u4eba\u3092\u898b\u3064\u3051\u3001\u305d\u306e\u4eba\u306b\u5411\u304b\u3063\u3066\u8a71\u3059\u3053\u3068\u3067\u3001\u30dd\u30b8\u30c6\u30a3\u30d6\u306a\u30d5\u30a3\u30fc\u30c9\u30d0\u30c3\u30af\u3092\u611f\u3058\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u6c34\u3092\u7528\u610f\u3059\u308b<\/strong>\u3053\u3068\u3082\u5b9f\u7528\u7684\u3067\u3059\u3002\u53e3\u304c\u6e07\u3044\u305f\u3068\u304d\u3001\u8a00\u8449\u306b\u8a70\u307e\u3063\u305f\u3068\u304d\u306e\u300c\u9593\u300d\u3068\u3057\u3066\u3001\u6c34\u3092\u98f2\u3080\u3053\u3068\u304c\u81ea\u7136\u306a\u5bfe\u51e6\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u30df\u30b9\u3092\u3057\u3066\u3082\u7d9a\u3051\u308b<\/strong>\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002\u5c0f\u3055\u306a\u30df\u30b9\u3067\u52d5\u63fa\u305b\u305a\u3001\u300c\u5931\u793c\u3057\u307e\u3057\u305f\u300d\u3068\u4e00\u8a00\u6dfb\u3048\u3066\u7d9a\u3051\u307e\u3059\u3002\u591a\u304f\u306e\u8074\u8846\u306f\u30df\u30b9\u306b\u6c17\u3065\u3044\u3066\u3044\u306a\u3044\u304b\u3001\u3059\u3050\u306b\u5fd8\u308c\u307e\u3059\u3002\u52d5\u63fa\u3059\u308b\u65b9\u304c\u3001\u304b\u3048\u3063\u3066\u76ee\u7acb\u3061\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u7dca\u5f35\u3092\u8a8d\u3081\u308b<\/strong>\u3053\u3068\u3082\u6642\u306b\u306f\u6709\u52b9\u3067\u3059\u3002\u300c\u5c11\u3057\u7dca\u5f35\u3057\u3066\u3044\u307e\u3059\u300d\u3068\u6b63\u76f4\u306b\u8a00\u3046\u3053\u3068\u3067\u3001\u8074\u8846\u306e\u5171\u611f\u3092\u5f97\u3089\u308c\u3001\u81ea\u5206\u3078\u306e\u30d7\u30ec\u30c3\u30b7\u30e3\u30fc\u3082\u6e1b\u308a\u307e\u3059\u3002\u5f31\u3055\u3092\u898b\u305b\u308b\u3053\u3068\u304c\u3001\u304b\u3048\u3063\u3066\u89aa\u8fd1\u611f\u3092\u751f\u3080\u3053\u3068\u3082\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%95%B7%E6%9C%9F%E7%9A%84%E3%81%AA%E3%82%B9%E3%82%AD%E3%83%AB%E6%A7%8B%E7%AF%89\"><\/span>\u9577\u671f\u7684\u306a\u30b9\u30ad\u30eb\u69cb\u7bc9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4eba\u524d\u3067\u306e\u81ea\u4fe1\u306f\u3001\u9577\u671f\u7684\u306a\u53d6\u308a\u7d44\u307f\u3067\u80b2\u3061\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u30c8\u30fc\u30b9\u30c8\u30de\u30b9\u30bf\u30fc\u30ba\u306a\u3069\u306e\u7df4\u7fd2\u306e\u5834<\/strong>\u3092\u6d3b\u7528\u3057\u307e\u3059\u3002\u4eba\u524d\u3067\u8a71\u3059\u7df4\u7fd2\u3092\u5b89\u5168\u306a\u74b0\u5883\u3067\u7a4d\u3081\u308b\u7d44\u7e54\u3084\u30b0\u30eb\u30fc\u30d7\u304c\u3001\u4e16\u754c\u4e2d\u306b\u5b58\u5728\u3057\u307e\u3059\u3002\u5b9a\u671f\u7684\u306a\u7df4\u7fd2\u304c\u3001\u30b9\u30ad\u30eb\u3068\u81ea\u4fe1\u3092\u7740\u5b9f\u306b\u80b2\u3066\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u5c0f\u3055\u306a\u6a5f\u4f1a\u3092\u7a4d\u6975\u7684\u306b\u6c42\u3081\u308b<\/strong>\u3053\u3068\u3082\u5927\u5207\u3067\u3059\u3002\u4f1a\u8b70\u3067\u306e\u767a\u8a00\u3001\u5c0f\u30b0\u30eb\u30fc\u30d7\u3067\u306e\u767a\u8868\u3001\u8cea\u554f\u3092\u3059\u308b<\/p>\n\n\n\n<p>\u65e5\u5e38\u306e\u5c0f\u3055\u306a\u6a5f\u4f1a\u3092\u6d3b\u7528\u3057\u3066\u7df4\u7fd2\u3059\u308b\u3053\u3068\u3067\u3001\u5f90\u3005\u306b\u6163\u308c\u3066\u3044\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u30d5\u30a3\u30fc\u30c9\u30d0\u30c3\u30af\u3092\u6c42\u3081\u3001\u5b66\u3076<\/strong>\u59ff\u52e2\u3082\u6210\u9577\u3092\u4fc3\u3057\u307e\u3059\u3002\u4fe1\u983c\u3067\u304d\u308b\u4eba\u304b\u3089\u5efa\u8a2d\u7684\u306a\u30d5\u30a3\u30fc\u30c9\u30d0\u30c3\u30af\u3092\u3082\u3089\u3044\u3001\u6539\u5584\u70b9\u3092\u5b66\u3073\u307e\u3059\u3002\u305f\u3060\u3057\u3001\u904e\u5ea6\u306b\u81ea\u5df1\u6279\u5224\u7684\u306b\u306a\u3089\u305a\u3001\u826f\u304b\u3063\u305f\u70b9\u3082\u8a8d\u8b58\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u4ed6\u8005\u306e\u89b3\u5bdf\u304b\u3089\u5b66\u3076<\/strong>\u3053\u3068\u3082\u3067\u304d\u307e\u3059\u3002\u512a\u308c\u305f\u30b9\u30d4\u30fc\u30ab\u30fc\u306e\u30d7\u30ec\u30bc\u30f3\u3092\u89b3\u5bdf\u3057\u3001\u4f55\u304c\u52b9\u679c\u7684\u304b\u3001\u3069\u3093\u306a\u30c6\u30af\u30cb\u30c3\u30af\u3092\u4f7f\u3063\u3066\u3044\u308b\u304b\u3092\u5b66\u3073\u307e\u3059\u3002\u30e2\u30c7\u30ea\u30f3\u30b0\u306f\u5f37\u529b\u306a\u5b66\u7fd2\u65b9\u6cd5\u3067\u3059\u3002<\/p>\n\n\n\n<p><strong>\u81ea\u5206\u306e\u30b9\u30bf\u30a4\u30eb\u3092\u898b\u3064\u3051\u308b<\/strong>\u3053\u3068\u3082\u91cd\u8981\u3067\u3059\u3002\u8ab0\u304b\u306e\u771f\u4f3c\u3067\u306f\u306a\u304f\u3001\u81ea\u5206\u3089\u3057\u3044\u8a71\u3057\u65b9\u3001\u8868\u73fe\u65b9\u6cd5\u3092\u898b\u3064\u3051\u308b\u3053\u3068\u304c\u3001\u771f\u306e\u81ea\u4fe1\u306b\u7e4b\u304c\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B0%82%E9%96%80%E7%9A%84%E6%94%AF%E6%8F%B4%E3%81%8C%E5%BF%85%E8%A6%81%E3%81%AA%E5%A0%B4%E5%90%88\"><\/span>\u5c02\u9580\u7684\u652f\u63f4\u304c\u5fc5\u8981\u306a\u5834\u5408<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4ee5\u4e0b\u306e\u3088\u3046\u306a\u5834\u5408\u306f\u3001\u5c02\u9580\u5bb6\u306e\u52a9\u3051\u3092\u691c\u8a0e\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<p><strong>\u793e\u4ea4\u4e0d\u5b89\u969c\u5bb3(\u793e\u4ea4\u6050\u6016\u75c7)\u306e\u30ec\u30d9\u30eb<\/strong>\u306b\u9054\u3057\u3066\u3044\u308b\u5834\u5408<\/p>\n\n\n\n<p>\u4eba\u524d\u3067\u306e\u4e0d\u5b89\u304c\u6975\u3081\u3066\u5f37\u304f\u3001\u65e5\u5e38\u751f\u6d3b(\u4ed5\u4e8b\u3001\u5b66\u6821\u306a\u3069)\u306b\u91cd\u5927\u306a\u652f\u969c\u3092\u304d\u305f\u3057\u3066\u3044\u308b\u3001\u30d1\u30cb\u30c3\u30af\u767a\u4f5c\u3092\u8d77\u3053\u3059\u3001\u6570\u30f6\u6708\u301c\u6570\u5e74\u306b\u308f\u305f\u3063\u3066\u6301\u7d9a\u3057\u3066\u3044\u308b<\/p>\n\n\n\n<p>\u3053\u308c\u3089\u306f\u5c02\u9580\u7684\u6cbb\u7642\u304c\u5fc5\u8981\u306a\u30b5\u30a4\u30f3\u3067\u3059\u3002<\/p>\n\n\n\n<p>**\u8a8d\u77e5\u884c\u52d5\u7642\u6cd5(CBT)**\u306f\u3001\u793e\u4ea4\u4e0d\u5b89\u306b\u5bfe\u3057\u3066\u6700\u3082\u30a8\u30d3\u30c7\u30f3\u30b9\u306e\u3042\u308b\u6cbb\u7642\u6cd5\u3067\u3059\u3002\u4e0d\u5b89\u3092\u751f\u3080\u601d\u8003\u30d1\u30bf\u30fc\u30f3\u3092\u4fee\u6b63\u3057\u3001\u6bb5\u968e\u7684\u306a\u66dd\u9732\u7642\u6cd5\u3067\u5b9f\u969b\u306e\u5834\u9762\u306b\u6163\u308c\u3066\u3044\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u85ac\u7269\u7642\u6cd5<\/strong>\u3082\u9078\u629e\u80a2\u3067\u3059\u3002\u30d9\u30fc\u30bf\u906e\u65ad\u85ac(\u8eab\u4f53\u75c7\u72b6\u3092\u8efd\u6e1b)\u3001\u6297\u4e0d\u5b89\u85ac\u3001\u6297\u3046\u3064\u85ac(SSRI)\u306a\u3069\u3001\u75c7\u72b6\u306b\u5fdc\u3058\u305f\u85ac\u7269\u7642\u6cd5\u304c\u3001\u5c02\u9580\u533b\u306b\u3088\u308a\u51e6\u65b9\u3055\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u30d0\u30fc\u30c1\u30e3\u30eb\u30ea\u30a2\u30ea\u30c6\u30a3\u7642\u6cd5<\/strong>\u306a\u3069\u3001\u65b0\u3057\u3044\u6cbb\u7642\u6cd5\u3082\u767b\u5834\u3057\u3066\u3044\u307e\u3059\u3002\u4eee\u60f3\u74b0\u5883\u3067\u4eba\u524d\u306b\u7acb\u3064\u7df4\u7fd2\u3092\u3059\u308b\u3053\u3068\u3067\u3001\u5b89\u5168\u306b\u66dd\u9732\u7642\u6cd5\u304c\u884c\u3048\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u30b9\u30d4\u30fc\u30c1\u30b3\u30fc\u30c1\u3084\u30b3\u30df\u30e5\u30cb\u30b1\u30fc\u30b7\u30e7\u30f3\u30c8\u30ec\u30fc\u30ca\u30fc<\/strong>\u3082\u3001\u5b9f\u8df5\u7684\u306a\u30b9\u30ad\u30eb\u5411\u4e0a\u3092\u30b5\u30dd\u30fc\u30c8\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h2 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