Rutina e m\u00ebngjesit mund t\u00eb jet\u00eb nj\u00eb sfid\u00eb m\u00eb vete, ndonj\u00ebher\u00eb edhe p\u00ebr ata q\u00eb e konsiderojn\u00eb veten \u201cnjer\u00ebz m\u00ebngjesi\u201d. N\u00ebse p\u00ebrballeni me nj\u00eb orar t\u00eb ngjeshur dhe\/ose menaxhoni nj\u00eb familje, m\u00ebngjesi mund t\u00eb jet\u00eb i lodhsh\u00ebm. Prandaj \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb paturit nj\u00eb rutin\u00eb q\u00eb ka p\u00ebr q\u00ebllim t\u2019ju b\u00ebj\u00eb t\u00eb ndiheni mir\u00eb dhe t\u00eb p\u00ebrgatiteni p\u00ebr dit\u00ebn q\u00eb ju pret. Ekspert\u00ebt e sh\u00ebndetit dhe psikolog\u00ebt k\u00ebshillojn\u00eb teknik\u00ebn 30-minut\u00ebshe.<\/p>\n
2 minutat e para<\/strong> 5 minuta: Teknikat e mendjes dhe frym\u00ebmarrja e thell\u00eb<\/strong> 5 minuta: Ditar<\/strong> N\u00ebse t\u00eb shkruarit nuk \u00ebsht\u00eb p\u00ebr ju, mund t\u00eb provoni t\u00eb d\u00ebgjoni muzik\u00eb q\u00eb ju b\u00ebn t\u00eb ndiheni mir\u00eb.<\/p>\n 5 minuta: Shkruani detyra thelb\u00ebsore p\u00ebr dit\u00ebn<\/strong> 10 minuta: Koha p\u00ebr familjen (dhe\/ose kafsh\u00ebt)<\/strong> Ju mbeten disa minuta ekstra? Shftyt\u00ebzojini p\u00ebr telefonin.<\/p>\n","protected":false},"excerpt":{"rendered":" Rutina e m\u00ebngjesit mund t\u00eb jet\u00eb nj\u00eb sfid\u00eb m\u00eb vete, ndonj\u00ebher\u00eb edhe p\u00ebr ata q\u00eb e konsiderojn\u00eb veten \u201cnjer\u00ebz m\u00ebngjesi\u201d. N\u00ebse p\u00ebrballeni me nj\u00eb orar t\u00eb ngjeshur dhe\/ose menaxhoni nj\u00eb familje, m\u00ebngjesi mund t\u00eb jet\u00eb i lodhsh\u00ebm. Prandaj \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb paturit nj\u00eb rutin\u00eb q\u00eb ka p\u00ebr q\u00ebllim t\u2019ju b\u00ebj\u00eb t\u00eb ndiheni mir\u00eb dhe […]<\/p>\n","protected":false},"author":2020,"featured_media":131772,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[233],"tags":[],"class_list":{"0":"post-131771","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendeti"},"_links":{"self":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/131771","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/users\/2020"}],"replies":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/comments?post=131771"}],"version-history":[{"count":0,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/131771\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/media\/131772"}],"wp:attachment":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/media?parent=131771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/categories?post=131771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/tags?post=131771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nMinutat e para kur zgjoheni kan\u00eb shum\u00eb r\u00ebnd\u00ebsi, pasi me gjas\u00eb aty p\u00ebrcaktoni edhe gjendjen me t\u00eb cil\u00ebn do t\u00eb nisni dit\u00ebn. Mendimet e para duhet t\u00eb jen\u00eb di\u00e7ka si: Jam kam i\/e lumtur, ndihem kaq mir\u00eb, suksesi m\u00eb pret etj. K\u00ebto mendime mund t\u00eb mos ju vijn\u00eb automatikisht n\u00eb m\u00ebngjes, k\u00ebshtu q\u00eb p\u00ebrpiquni t\u2019i p\u00ebrs\u00ebrisni para se t\u00eb flini.<\/p>\n
\nZbatoni teknika q\u00eb ju \u201cpastrojn\u00eb\u201d mendjen, t\u00eb cilat mund t\u00eb jen\u00eb form\u00eb e meditimit ose lutjes. K\u00ebto forma ju ndihmojn\u00eb q\u00eb ta nisni dit\u00ebn m\u00eb mbar\u00eb. Ushtrimet e frym\u00ebmarrjes jan\u00eb gjithashtu t\u00eb k\u00ebshillueshme p\u00ebr qet\u00ebsin\u00eb. Teksa q\u00ebndroni shtrir\u00eb n\u00eb shtrat, merrni frym\u00eb thell\u00eb p\u00ebrmes hund\u00ebs, mbajeni p\u00ebr pes\u00eb sekonda dhe nxirreni jasht\u00eb p\u00ebrmes goj\u00ebs.<\/p>\n
\nD\u00ebshira p\u00ebr t\u00eb kapur telefonin ose laptopin \u00ebsht\u00eb ndoshta m\u00eb e fuqishme, por prisni pak. Ekspert\u00ebt sugjerojn\u00eb mbajtjen e nj\u00eb \u201cditari\u201d ku t\u00eb shkruani di\u00e7ka pozitive. Disa studime sugjerojn\u00eb q\u00eb kjo praktik\u00eb \u00ebsht\u00eb e dobishme p\u00ebr integrimin e trurit sepse ndihmon n\u00eb integrimin e pjes\u00ebve t\u00eb tij, t\u00eb cilat p\u00ebrfshijn\u00eb aft\u00ebsi gjuh\u00ebsore dhe krijuese, duke rritur kreativitetin p\u00ebr pjes\u00ebn tjet\u00ebr t\u00eb dit\u00ebs. T\u00eb shkruarit e di\u00e7kaje pozitive – si\u00e7 jan\u00eb tre gj\u00ebra p\u00ebr t\u00eb cilat jeni mir\u00ebnjoh\u00ebs ose nj\u00eb q\u00ebllim pozitiv p\u00ebr dit\u00ebn – mund t\u00eb ndihmoj\u00eb p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar gjendjen shpirt\u00ebrore.<\/p>\n
\nT\u00eb paturit nj\u00eb list\u00eb me detyra na ndihmon q\u00eb t\u00eb p\u00ebrcaktojm\u00eb planin e pun\u00ebs, t\u00eb merremi me gj\u00ebrat thelb\u00ebsore pa qen\u00eb nevoja q\u00eb t\u00eb ndihemi t\u00eb mbingarkuar.<\/p>\n
\nPas 17 minutave q\u00eb i keni kushtuar vetes, keni 10 minuta koh\u00eb p\u00ebr familjen. Disa prind\u00ebr mund t\u00eb hasin v\u00ebshtir\u00ebsi k\u00ebtu, sidomos ata me f\u00ebmij\u00eb t\u00eb vegj\u00ebl, por p\u00ebr prind\u00ebrit e adoleshent\u00ebve kjo koh\u00eb \u00ebsht\u00eb m\u00ebse e mjaftueshme.<\/p>\n