ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯃꯣꯇꯤꯕꯦꯁꯟ: ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯃꯥꯏꯊꯤꯕꯥ ꯄꯤꯁꯤ ꯑꯃꯁꯨꯡ ꯊꯋꯥꯏ ꯌꯥꯑꯣꯅꯥ ꯍꯧꯔꯁꯤ! 🏃 ♂️ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ꯫

ꯔꯨꯋꯥꯟ (ꯆꯍꯤ ꯳꯲) ꯍꯟꯗꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯑꯣꯗꯨꯅꯥ ꯑꯩꯒꯤ ꯀ꯭ꯂꯤꯅꯤꯀꯇꯥ ꯂꯥꯀꯈꯤ꯫ ꯔꯨꯋꯥꯟ ꯑꯁꯤ ꯁꯣꯐ꯭ꯇꯋꯦꯌꯔ ꯏꯟꯖꯤꯅꯤꯌꯔ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯍꯥꯛꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯄꯨꯡ ꯱꯰ ꯀꯝꯞꯌꯨꯇꯔ ꯑꯃꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ꯫

"ꯗꯥꯛꯇꯔ ꯄ꯭ꯔꯤꯌꯥ, ꯑꯩꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯌꯥꯝꯅꯥ ꯍꯦꯅꯒꯠꯂꯦ ꯑꯃꯁꯨꯡ ꯑꯩꯒꯤ ꯍꯀꯆꯥꯡ ꯑꯁꯤ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯐꯥꯑꯣꯏ꯫ ꯑꯩꯅꯥ ꯈꯉꯏ ꯑꯩꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯍꯌꯦꯡꯗꯒꯤ ꯍꯧꯔꯛꯀꯅꯤ ꯍꯥꯌꯅꯥ ꯃꯇꯝ ꯄꯨꯝꯕꯗꯥ ꯈꯜꯂꯤꯕꯁꯨ, ꯑꯩꯅꯥ ꯑꯌꯨꯛꯇꯥ ꯊꯥꯖꯕꯥ ꯌꯥꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯉꯃꯏ꯫ ꯑꯩꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯑꯃꯥ ꯂꯦꯞꯂꯤ꯫ ꯔꯨꯋꯥꯅꯅꯥ ꯍꯪꯈꯤ꯫

ꯑꯩꯅꯥ ꯔꯨꯋꯥꯅꯕꯨ ꯌꯦꯡꯂꯒꯥ ꯃꯔꯨꯞ-ꯃꯄꯥꯡ ꯑꯣꯏꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯥꯌꯔꯀꯏ꯫ "ꯔꯨꯋꯥꯟ, ꯑꯗꯣꯝ ꯈꯛꯇꯅꯥ ꯅꯠꯇꯅꯥ ꯃꯥꯂꯦꯝ ꯁꯤꯅꯕꯥ ꯊꯨꯡꯅꯥ ꯃꯤꯑꯣꯏ ꯂꯥꯈ ꯀꯌꯥꯅꯥ ꯃꯥꯌꯣꯛꯅꯔꯤꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯃꯁ꯭ꯌꯥ ꯑꯁꯤ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯅꯕꯒꯤꯗꯃꯛ ꯃꯣꯇꯤꯕꯦꯁꯟ ꯁꯦꯃꯒꯠꯀꯗꯒꯦ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯑꯗꯣꯝꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯅꯕꯥ ꯄꯥꯝꯕꯩꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯍꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯔꯦꯟ ꯑꯗꯨ ꯇ꯭ꯔꯤꯛ ꯇꯧꯔꯒꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯕꯣꯔ ꯑꯁꯤ ꯐꯖꯅꯥ ꯃꯥꯏꯊꯤꯕꯥ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯉꯁꯤ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯊꯧꯑꯣꯡ ꯑꯣꯏꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫"

🚨 ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯌꯦꯡꯁꯤꯅꯒꯗꯕꯥ ꯂꯥꯂꯍꯧꯒꯤ ꯐꯤꯔꯥꯂꯁꯤꯡ꯫

ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯀꯥꯟꯅꯔꯕꯁꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯂꯥꯀꯄꯥ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯂꯦꯄꯍꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯃꯇꯦꯡ ꯂꯧꯒꯗꯕꯅꯤ:

• ꯆꯦꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯃꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯥ ꯐꯥꯎꯕꯥ (ꯃꯁꯤ ꯍꯥꯔꯠ ꯑꯦꯇꯦꯛ ꯑꯃꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡ ꯑꯃꯅꯤ)꯫
• ꯍꯦꯗ-ꯑꯦꯛ, ꯋꯥꯈꯜ ꯆꯔꯥꯡꯅꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯋꯥꯈꯜ ꯇꯥꯗꯕꯥ (ꯗꯤꯍꯥꯌꯗ꯭ꯔꯦꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯕ꯭ꯂꯗ ꯁꯨꯒꯔꯒꯤ ꯆꯥꯡ ꯅꯦꯝꯕꯥ)ꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯉꯃꯗꯕꯥ ꯐꯥꯎꯕꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ꯫
• ꯑꯦꯕꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯌꯥꯡꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯣꯃꯈꯠꯄꯥ ꯍꯥꯔꯇꯀꯤ ꯈꯣꯡꯖꯦꯜ (palpitations)꯫
• ꯁꯔꯨ ꯇꯥꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯈꯪꯍꯧꯗꯅꯥ, ꯁꯥꯊꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯊꯤꯕꯥ ꯑꯅꯥꯕꯥ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯕꯅꯣ?

ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯏꯅꯔꯖꯤ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯄꯥꯝꯃꯤ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯕꯥ ꯃꯇꯃꯗꯥ ꯕ꯭ꯔꯦꯅꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯤ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯁꯤ "ꯑꯔꯨꯕꯥ ꯊꯕꯛ" ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯈꯉꯏ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯍꯧꯔꯀꯏ꯫

ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ: ꯱.

• ꯑꯆꯧꯕꯥ, ꯅꯟ-SMART ꯄꯥꯟꯗꯃꯁꯤꯡ ꯊꯝꯕꯥ: ꯑꯍꯥꯅꯕꯥ ꯅꯨꯃꯤꯠꯇꯥ ꯄꯨꯡ ꯑꯃꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ꯫
• ꯃꯈꯣꯌꯅꯥ ꯄꯥꯃꯗꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯕꯥ: ꯖꯤꯃꯗꯥ ꯆꯠꯄꯥ ꯄꯥꯃꯗꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯕꯨ ꯖꯤꯃꯗꯥ ꯆꯠꯅꯕꯥ ꯍꯣꯠꯅꯕꯥ꯫
• ꯈꯨꯗꯛꯀꯤ ꯑꯣꯏꯕꯥ ꯐꯂꯁꯤꯡ ꯑꯥꯁꯥ ꯇꯧꯕꯥ: ꯅꯨꯃꯤꯠ ꯑꯃꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯕꯥ꯫

ꯏꯁꯥꯕꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯅꯕꯥ ꯃꯣꯇꯤꯚꯦꯠ ꯇꯧꯅꯕꯒꯤ ꯄ꯭ꯔꯦꯛꯇꯤꯀꯦꯜ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ 5꯫

ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯗꯨ ꯃꯥꯌꯄꯥꯛꯅꯥ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯇꯤꯄꯁꯤꯡ ꯑꯁꯤ ꯏꯅꯒꯗꯕꯅꯤ:

1. ꯑꯄꯤꯀꯄꯥ ꯍꯧꯕꯥ (ꯃꯤꯅꯤꯠ 10ꯒꯤ ꯅꯤꯌꯝ)

ꯑꯍꯥꯅꯕꯥ ꯅꯨꯃꯤꯠꯇꯥ ꯄꯨꯡ ꯑꯃꯥ ꯁꯥꯡꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯊꯧꯔꯥꯡ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯅꯣꯡꯃꯗꯥ ꯃꯤꯅꯠ 10ꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯃꯤꯅꯠ 10 ꯇꯧꯕꯅꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯋꯥꯕꯥ ꯄꯤꯗꯦ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯕ꯭ꯔꯦꯟ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯋꯥꯕꯥ ꯑꯣꯏꯍꯟꯗꯦ꯫ ꯑꯗꯨꯗꯒꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯤꯅꯠ 20 ꯅꯠꯠꯔꯒꯥ 30 ꯐꯥꯎꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫

2. SMARTꯒꯤ ꯄꯥꯟꯗꯃꯁꯤꯡ ꯊꯝꯕꯥ꯫

ꯅꯍꯥꯛꯀꯤ ꯄꯥꯟꯗꯃꯁꯤꯡ ꯑꯗꯨ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ:

• ꯑꯦꯁ (ꯑꯀꯛꯅꯕꯥ): "ꯑꯩꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯨꯃꯤꯠ ꯳ꯅꯤ ꯑꯌꯨꯛꯇꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯂꯤ꯫"
• ꯑꯦꯝ (ꯃꯥꯄꯜ): "ꯑꯩꯅꯥ ꯅꯣꯡꯃꯗꯥ ꯈꯣꯉꯊꯥꯡ ꯵,꯰꯰꯰ ꯆꯠꯂꯤ꯫"
• A (Achievable): ꯑꯍꯥꯅꯕꯥ ꯅꯨꯃꯤꯠꯇꯥ ꯀꯤꯂꯣ 5 ꯍꯟꯊꯍꯅꯕꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯊꯥ ꯑꯃꯗꯥ ꯀꯤꯂꯣ 1 ꯍꯟꯊꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫
• R (ꯃꯔꯤ ꯂꯩꯅꯕꯥ): ꯅꯍꯥꯛꯀꯤ ꯍꯀꯁꯦꯂꯒꯤ ꯊꯥꯛ ꯑꯗꯨꯒꯥ ꯆꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯈꯜꯂꯨ꯫
• ꯇꯤ (ꯇꯥꯏꯝ-ꯕꯥꯎꯟꯗ): "ꯑꯩꯍꯥꯛꯅꯥ ꯊꯥ ꯳ꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀꯤꯂꯣ ꯳ ꯍꯟꯊꯒꯅꯤ꯫"

3. ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯊꯕꯛ ꯑꯃꯥ ꯈꯅꯕꯤꯌꯨ꯫

ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯖꯤꯃꯗꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯈꯛꯇꯃꯛ ꯅꯠꯇꯦ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯦꯛꯇꯤꯚ ꯑꯦꯛꯇꯤꯚꯤꯇꯤ ꯑꯃꯍꯦꯛꯇꯕꯨ, ꯍꯥꯌꯕꯗꯤ ꯂꯝ ꯀꯣꯏꯕꯥ, ꯕꯦꯗꯃꯤꯟꯇꯟ ꯁꯥꯟꯅꯕꯥ, ꯁꯥꯏꯛꯂꯤꯡ, ꯅꯥꯠ, ꯅꯠꯠꯔꯒꯥ ꯌꯣꯒꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯈꯜꯂꯨ꯫

꯴.ꯑꯦꯀꯥꯎꯟꯇꯦꯕꯤꯂꯤꯇꯤ ꯄꯥꯔꯇꯅꯔ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯤꯝ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ꯫

ꯃꯔꯨꯞ ꯅꯠꯠꯔꯒꯥ ꯏꯃꯨꯡꯒꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯁꯤ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏ꯫

꯵.ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯔꯦꯀꯣꯔꯗ ꯇꯧꯕꯥ꯫

ꯁ꯭ꯇꯦꯞ ꯇ꯭ꯔꯦꯀꯔ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯆ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯑꯗꯨ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯇ꯭ꯔꯦꯛ ꯇꯧ꯫ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯎꯕꯅꯥ ꯕ꯭ꯔꯦꯅꯗꯥ ꯗꯣꯄꯥꯃꯥꯏꯟ ꯔꯤꯂꯤꯖ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯍꯦꯟꯅꯥ ꯇꯧꯅꯕꯥ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯂꯤ꯫

ꯑꯍꯂꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯥ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯤ ꯃꯇꯝ (NHS ꯑꯦꯗꯚꯥꯏꯖꯔꯤ)

ꯋꯥꯔꯜꯗ ꯍꯦꯂꯊ ꯑꯣꯔꯒꯥꯅꯥꯏꯖꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯟ.ꯑꯩꯆ.ꯑꯦꯁ.ꯅꯥ ꯆꯍꯤ 19-64 ꯐꯥꯎꯕꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯍꯂꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯑꯁꯤ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯤ:

ꯇꯧꯒꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫

ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏꯕꯥ ꯁꯣꯔꯁꯁꯤꯡ (ꯔꯦꯐꯥꯔꯦꯟꯁꯁꯤꯡ)

• 📚 ꯑꯍꯂꯁꯤꯡꯒꯤ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯒꯤ ꯒꯥꯏꯗꯂꯥꯏꯅꯁꯤꯡ - ꯑꯦꯟ.ꯑꯩꯆ.ꯑꯦꯁ
• 📚 ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯦꯗꯍꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯕꯤꯍꯦꯕꯤꯌꯔꯜ ꯄꯔꯁ꯭ꯄꯦꯛꯇꯤꯚ ꯑꯃꯥ - ꯄꯤ.ꯑꯦꯝ.ꯁꯤ