لارښوونې
هره ورځ یوه نوې مفکوره
کوچني عادتونه راتلونکی خوندي کوي. له ملګري سره یې شریک کړئ.
Have your “no” ready
Decide your answer before anyone asks. “No thanks, I have training tomorrow” works every time.
دا لارښوونه شریکه کړئMove your body
Twenty minutes of walking, cricket or football lowers stress better than any shortcut.
دا لارښوونه شریکه کړئSleep is power
Teens need 8–10 hours. Good sleep protects your mood and your grades.
دا لارښوونه شریکه کړئPick friends who lift you
Real friends respect your choices. If they don’t, they are not your people.
دا لارښوونه شریکه کړئTalk before it builds up
Share worries with someone you trust: a parent, teacher, elder or friend.
دا لارښوونه شریکه کړئParents: ask, then listen
Ask “How was your day really?” and listen without lecturing. Trust grows from small talks.
دا لارښوونه شریکه کړئPlan an exit
Agree a code word with your family. Send it, and they call you home — no questions.
دا لارښوونه شریکه کړئ