Kur stresi dhe ankthi\u00a0 \u00a0pushtojn\u00eb nj\u00eb person, \u00ebsht\u00eb e nevojshme q\u00eb t\u00eb keni strategji p\u00ebr t\u2019u \u201crikthyer n\u00eb tok\u00eb\u201d dhe p\u00ebr t\u00eb gjetur qet\u00ebsi.<\/p>\n
Vet\u00ebm pasi t\u00eb keni b\u00ebr\u00eb k\u00ebt\u00eb hap t\u00eb \u201cdekompresimit\u201d do t\u00eb jet\u00eb e mundur t\u00eb merreni me problemin n\u00eb fjal\u00eb. Nj\u00eb lib\u00ebr shum\u00eb interesant sugjeron disa teknika p\u00ebr t\u2019u p\u00ebrdorur n\u00eb raste urgjente ose si mas\u00eb parandaluese.<\/p>\n
Teknika e rr\u00ebnjosjes 5-4-3-2-1<\/p>\n
Kjo \u00ebsht\u00eb nj\u00eb strategji q\u00eb ne mund ta p\u00ebrkufizojm\u00eb si nj\u00eb version operacional dhe \u201cxhepi\u201d t\u00eb Mindfulness dhe praktikave medituese. Parimi fillestar \u00ebsht\u00eb i nj\u00ebjt\u00eb. B\u00ebhet fjal\u00eb p\u00ebr pastrimin e mendjes dhe distancimin nga mendimet duke u fokusuar n\u00eb di\u00e7ka tjet\u00ebr.<\/p>\n
Mendoni p\u00ebr gongun tibetian:\u00a0kjo praktik\u00eb medituese p\u00ebrqendrohet n\u00eb t\u00ebrheqjen e v\u00ebmendjes ndaj tingullit t\u00eb gongut p\u00ebr sa koh\u00eb q\u00eb mendja nuk \u00ebsht\u00eb e lir\u00eb nga t\u00eb gjitha mendimet. N\u00eb nj\u00eb version pak m\u00eb prozaik, kjo \u00ebsht\u00eb ajo q\u00eb Trenton ju sugjeron t\u00eb b\u00ebni kur jeni n\u00eb nj\u00eb \u201curgjenc\u00eb stresi\u201d. Ju mund t\u2019i merrni si pretekst objektet rreth jush n\u00eb vendin ku jeni.<\/p>\n
Hapi i par\u00eb:\u00a0pamja. Shikoni p\u00ebrreth jush dhe identifikoni pes\u00eb gj\u00ebra n\u00eb t\u00eb cilat duhet t\u00eb p\u00ebrqendroheni. K\u00ebto mund t\u00eb jen\u00eb objekte t\u00eb thjeshta t\u00eb p\u00ebrditshme si nj\u00eb llamb\u00eb, nj\u00eb kompjuter ose nj\u00eb bilet\u00eb autobusi. Pasi t\u2019i identifikoni, v\u00ebzhgoni me kujdes struktur\u00ebn, form\u00ebn dhe ngjyr\u00ebn e tyre, duke i kushtuar v\u00ebmendje detajeve. Pretendoni se jeni jasht\u00ebtok\u00ebsor\u00eb t\u00eb sapoardhur n\u00eb tok\u00eb, t\u00eb cil\u00ebt po v\u00ebzhgojn\u00eb k\u00ebto objekte p\u00ebr her\u00eb t\u00eb par\u00eb \u2026<\/p>\n
Hapi i dyt\u00eb: prekja. Identifikoni kat\u00ebr gj\u00ebra q\u00eb mund t\u00eb ndjeni ose prekni: struktur\u00ebn e p\u00eblhur\u00ebs s\u00eb nj\u00eb veshjeje, t\u00eb ftohtin ose nxeht\u00ebsin\u00eb e nj\u00eb sip\u00ebrfaqeje, nxeht\u00ebsin\u00eb e trupit tuaj, etj. Dhe p\u00ebrs\u00ebritni t\u00eb nj\u00ebjtin ushtrim, duke u fokusuar k\u00ebt\u00eb her\u00eb n\u00eb ndjesit\u00eb prek\u00ebse.<\/p>\n
Hapi i tret\u00eb: d\u00ebgjimi.\u00a0Gjeni tre tinguj ku t\u00eb p\u00ebrqendroni v\u00ebmendjen tuaj. Mund t\u00eb jet\u00eb fryma juaj, k\u00ebnga e nj\u00eb zogu etj\u2026 Dhe sillni gjith\u00eb v\u00ebmendjen tuaj tek ndjesit\u00eb d\u00ebgjimore q\u00eb vijn\u00eb nga k\u00ebto stimuj.<\/p>\n
Hapi i kat\u00ebrt: shqisa e nuhatjes.\u00a0Identifikoni dy gj\u00ebra q\u00eb mund t\u00eb nuhasni. \u00c7do gj\u00eb ka arom\u00ebn e vet, nga sapuni n\u00eb l\u00ebkur\u00ebn tuaj, tek letra e nj\u00eb libri t\u00eb sapoprintuar, tek lulja pran\u00eb jush. Tani jan\u00eb vrimat e hund\u00ebs q\u00eb po ju t\u00ebrheqin gjith\u00eb v\u00ebmendjen. Pretendoni se nuk keni shqisa t\u00eb tjera p\u00ebrve\u00e7 shqis\u00ebs s\u00eb nuhatjes dhe sillni gjith\u00eb v\u00ebmendjen tuaj tek k\u00ebto ndjesi.<\/p>\n
S\u00eb fundi: shija.\u00a0Vet\u00ebm nj\u00eb kub rrush i that\u00eb, nj\u00eb cop\u00eb krisur, pak karamele. E gjith\u00eb v\u00ebmendja juaj do t\u00eb jet\u00eb n\u00eb ndjesit\u00eb e shijes dhe rrug\u00ebn e ushqimit n\u00eb goj\u00ebn tuaj \u2026<\/p>\n
Imazhi dhe vizualizimi i drejtuar p\u00ebr t\u00eb menaxhuar stresin<\/p>\n
E dyta \u00ebsht\u00eb nj\u00eb teknik\u00eb imazhi dhe vizualizimi i drejtuar. B\u00ebhet fjal\u00eb p\u00ebr vizualizimin me syrin e mendjes s\u00eb nj\u00eb skene q\u00eb mund t\u00eb zgjoj\u00eb ndjenja pozitive t\u00eb qet\u00ebsis\u00eb, qet\u00ebsis\u00eb ose lumturis\u00eb. Sa m\u00eb shum\u00eb q\u00eb t\u00eb mund ta p\u00ebrfaq\u00ebsoni gjall\u00ebrisht k\u00ebt\u00eb sken\u00eb n\u00eb mendjen tuaj (me t\u00eb 5 shqisat), aq m\u00eb efektive do t\u00eb jet\u00eb.<\/p>\n
Hapi i par\u00eb:\u00a0gjeni nj\u00eb pozicion t\u00eb rehatsh\u00ebm, relaksoni frym\u00ebn tuaj, mbyllni syt\u00eb dhe imagjinoni nj\u00eb sken\u00eb q\u00eb ju b\u00ebn t\u00eb ndiheni t\u00eb lumtur, t\u00eb qet\u00eb ose me energji. Mund t\u00eb jet\u00eb nj\u00eb peizazh abstrakt si deti, por natyra, mali. Ose t\u00eb jet\u00eb nj\u00eb sken\u00eb e lidhur me nj\u00eb kujtim autobiografik. Ky lloj i dyt\u00eb skenari mund t\u00eb jet\u00eb edhe m\u00eb efektiv sepse skena tashm\u00eb \u00ebsht\u00eb e lidhur emocionalisht me ndjesi pozitive.<\/p>\n
Hapi i dyt\u00eb:\u00a0p\u00ebrfaq\u00ebsoni detajet e k\u00ebtij vendi n\u00eb mendjen tuaj sa m\u00eb qart\u00eb q\u00eb t\u00eb jet\u00eb e mundur. Pra, me ngjyrat, er\u00ebrat, zhurmat, ndjesit\u00eb prek\u00ebse\u2026 Gjithashtu paraqisni n\u00eb mendjen tuaj se si d\u00ebshironi t\u00eb ndiheni: t\u00eb qet\u00eb dhe t\u00eb relaksuar ose t\u00eb lumtur dhe t\u00eb k\u00ebnaqur. Nuk ka r\u00ebnd\u00ebsi n\u00ebse nuk ndiheni tashm\u00eb k\u00ebshtu. Gj\u00ebja e r\u00ebnd\u00ebsishme \u00ebsht\u00eb t\u00eb imagjinoni t\u00eb ndjeheni n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb dhe t\u00eb zhyteni n\u00eb sken\u00eb. Pjesa tjet\u00ebr do t\u00eb vij\u00eb vet\u00eb \u2026<\/p>\n
Hapi i tret\u00eb:\u00a0krijoni nj\u00eb histori t\u00eb shkurt\u00ebr q\u00eb ju shqet\u00ebson, dometh\u00ebn\u00eb imagjinoni t\u00eb l\u00ebvizni brenda sken\u00ebs.<\/p>\n
Hapi i kat\u00ebrt:\u00a0kur t\u00eb jeni gati p\u00ebr t\u2019u kthyer, mund t\u00eb dilni nga ky imazh, duke imagjinuar se ndoshta po venitet ngadal\u00eb. Hapni syt\u00eb dhe b\u00ebni disa shtrirje p\u00ebr t\u00eb riaktivizuar l\u00ebvizjet e krah\u00ebve dhe k\u00ebmb\u00ebve.\/<\/p>\n","protected":false},"excerpt":{"rendered":"
Kur stresi dhe ankthi\u00a0 \u00a0pushtojn\u00eb nj\u00eb person, \u00ebsht\u00eb e nevojshme q\u00eb t\u00eb keni strategji p\u00ebr t\u2019u \u201crikthyer n\u00eb tok\u00eb\u201d dhe p\u00ebr t\u00eb gjetur qet\u00ebsi. Vet\u00ebm pasi t\u00eb keni b\u00ebr\u00eb k\u00ebt\u00eb hap t\u00eb \u201cdekompresimit\u201d do t\u00eb jet\u00eb e mundur t\u00eb merreni me problemin n\u00eb fjal\u00eb. Nj\u00eb lib\u00ebr shum\u00eb interesant sugjeron disa teknika p\u00ebr t\u2019u p\u00ebrdorur n\u00eb […]<\/p>\n","protected":false},"author":2020,"featured_media":281759,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[241,231],"tags":[],"class_list":{"0":"post-281758","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-aktualitet","8":"category-lajme"},"_links":{"self":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/281758","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=281758"}],"version-history":[{"count":0,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/posts\/281758\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/media\/281759"}],"wp:attachment":[{"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/media?parent=281758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/categories?post=281758"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zjarr.tv\/sq\/wp-json\/wp\/v2\/tags?post=281758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}