N\u00eb nj\u00eb bot\u00eb ku ritmi i jet\u00ebs \u00ebsht\u00eb gjithnj\u00eb e m\u00eb i shpejt\u00eb dhe presioni i p\u00ebrditshm\u00ebris\u00eb shpesh i pakap\u00ebrcyesh\u00ebm, stresi \u00ebsht\u00eb b\u00ebr\u00eb nj\u00eb shoq\u00ebrues i paduksh\u00ebm, por i p\u00ebrhersh\u00ebm.<\/p>\n\n\n\n
Qoft\u00eb nj\u00eb vones\u00eb n\u00eb trafik, nj\u00eb mesazh shqet\u00ebsues, ose nj\u00eb sfid\u00eb serioze si s\u00ebmundja e nj\u00eb t\u00eb af\u00ebrmi, reagimi yn\u00eb \u00ebsht\u00eb pothuajse i nj\u00ebjt\u00eb: zemra nis t\u00eb rrah\u00eb fort, frym\u00ebmarrja shpejtohet, dhe ndjejm\u00eb muskujt t\u00eb na kontraktohen.
Ky \u00ebsht\u00eb \u201cmekanizmi i stresit\u201d, nj\u00eb reagim i mbetur nga epokat kur njer\u00ebzit p\u00ebrballeshin me rreziqe t\u00eb menj\u00ebhershme p\u00ebr jet\u00ebn. Edhe pse tani rreziqet jan\u00eb t\u00eb nj\u00eb natyre tjet\u00ebr, trupi yn\u00eb reagon nj\u00ebsoj. Por lajmi i mir\u00eb \u00ebsht\u00eb se mund t\u00eb m\u00ebsojm\u00eb ta menaxhojm\u00eb k\u00ebt\u00eb reagim.<\/p>\n\n\n\n
Nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb fuqishme \u00ebsht\u00eb p\u00ebrmes asaj q\u00eb quhet \u201cp\u00ebrgjigja relaksuese\u201d, nj\u00eb term i shpikur n\u00eb vitet \u201970 nga Dr. Herbert Benson n\u00eb Shkoll\u00ebn Mjek\u00ebsore t\u00eb Harvardit. Kjo \u00ebsht\u00eb e kund\u00ebrta e reagimit ndaj stresit: nj\u00eb gjendje e qet\u00eb, e q\u00ebndrueshme dhe fizike, e arritshme p\u00ebrmes praktikash t\u00eb thjeshta, q\u00eb mund t\u00eb b\u00ebhen n\u00eb pak minuta n\u00eb dit\u00eb.
Me praktik\u00eb t\u00eb rregullt, kjo gjendje e qet\u00ebsis\u00eb s\u00eb thell\u00eb fillon t\u00eb b\u00ebhet m\u00eb e arritshme n\u00eb p\u00ebrditshm\u00ebri, duke ndihmuar trupin dhe mendjen t\u00eb kthehen m\u00eb shpejt n\u00eb ekuilib\u00ebr. M\u00eb posht\u00eb do t\u00eb gjeni gjasht\u00eb teknika t\u00eb njohura, t\u00eb v\u00ebrtetuara nga studimet, q\u00eb nxisin k\u00ebt\u00eb gjendje dhe ndihmojn\u00eb n\u00eb reduktimin e ankthit.<\/p>\n\n\n\n
1. P\u00ebrqendrimi n\u00eb frym\u00ebmarrje
Nj\u00eb nga teknikat m\u00eb t\u00eb thjeshta, por m\u00eb t\u00eb fuqishme. Merrni frym\u00eb thell\u00eb dhe ngadal\u00eb, duke e fokusuar v\u00ebmendjen te ndjesia e frym\u00ebs q\u00eb hyn dhe del nga trupi. Kjo ndihmon n\u00eb uljen e ritmit t\u00eb zemr\u00ebs, tensionit t\u00eb muskujve dhe ankthit.
E p\u00ebrshtatshme p\u00ebr fillestar\u00ebt.
Mund t\u00eb mos jet\u00eb ideale p\u00ebr ata me probleme serioze respiratore.
2. Skanimi i trupit
Kjo teknik\u00eb p\u00ebrfshin nj\u00eb l\u00ebvizje mendore p\u00ebrmes trupit tuaj, duke i v\u00ebn\u00eb re ndjesit\u00eb n\u00eb \u00e7do pjes\u00eb dhe duke liruar tensionin. Filloni nga koka dhe p\u00ebrfundoni tek k\u00ebmb\u00ebt, duke i dh\u00ebn\u00eb vetes leje p\u00ebr t\u00eb \u00e7lodhur \u00e7do pjes\u00eb t\u00eb trupit nj\u00eb e nga nj\u00eb.<\/p>\n\n\n\n
Rrit nd\u00ebrgjegj\u00ebsimin trupor.
Jo gjithmon\u00eb e p\u00ebrshtatshme p\u00ebr ata me trauma trupore apo kirurgji t\u00eb fundit.
3. Imazheri e udh\u00ebhequr
P\u00ebrdorni fuqin\u00eb e imagjinat\u00ebs p\u00ebr t\u00eb krijuar nj\u00eb vend t\u00eb qet\u00eb \u2013 mund t\u00eb jet\u00eb nj\u00eb plazh, nj\u00eb pyll ose nj\u00eb kujtim i lumtur. Shum\u00eb aplikacione ofrojn\u00eb udh\u00ebzime zanore p\u00ebr k\u00ebt\u00eb proces, duke ndihmuar q\u00eb mendja t\u00eb zhvendoset nga stresi drejt paqes.
E fuqishme p\u00ebr ata q\u00eb reagojn\u00eb mir\u00eb ndaj stimujve vizual\u00eb.
M\u00eb pak efektive n\u00ebse keni mendime negative t\u00eb vazhdueshme ose v\u00ebshtir\u00ebsi n\u00eb vizualizim.
4. Meditimi i vet\u00ebdijes (Mindfulness)<\/p>\n\n\n\n
Fokusohet n\u00eb pranimin e p\u00ebrvoj\u00ebs s\u00eb tanishme pa gjykim. Duke u ulur rehat dhe duke v\u00ebzhguar frym\u00ebmarrjen, mendimet, ndjesit\u00eb, pa u kapur pas tyre, ju m\u00ebsoni t\u00eb q\u00ebndroni t\u00eb pranish\u00ebm. Studimet e shumta kan\u00eb treguar se meditimi i vet\u00ebdijes redukton stresin, depresionin dhe dhimbjet kronike.
Nj\u00eb nga teknikat m\u00eb t\u00eb rekomanduara n\u00eb terapin\u00eb moderne.
K\u00ebrkon koh\u00eb dhe p\u00ebrkushtim p\u00ebr t\u00eb par\u00eb rezultate t\u00eb thella.
5. Yoga, Tai Chi dhe Qigong
K\u00ebto forma t\u00eb vjetra t\u00eb l\u00ebvizjes nd\u00ebrthurin trupin dhe mendjen p\u00ebrmes ritmit, frym\u00ebmarrjes dhe nd\u00ebrgjegjes. Ato jan\u00eb nj\u00eb m\u00ebnyr\u00eb fantastike p\u00ebr t\u00eb nd\u00ebrtuar ekuilib\u00ebr t\u00eb brendsh\u00ebm dhe fleksibilitet trupor nj\u00ebkoh\u00ebsisht.<\/p>\n\n\n\n
P\u00ebrfitime fizike dhe mendore t\u00eb dyfishta.
Mund t\u00eb mos jen\u00eb t\u00eb p\u00ebrshtatshme pa konsult\u00eb mjek\u00ebsore p\u00ebr persona me kufizime fizike.
6. Lutje p\u00ebrs\u00ebrit\u00ebse
N\u00ebse jeni shpirt\u00ebror apo fetar, p\u00ebrs\u00ebritja e nj\u00eb lutjeje ose fraze t\u00eb qet\u00eb gjat\u00eb frym\u00ebmarrjes \u00ebsht\u00eb nj\u00eb teknik\u00eb e thjesht\u00eb, por e fuqishme. Kjo sjell paqe dhe lidhje me di\u00e7ka m\u00eb t\u00eb madhe se vetja.
Qet\u00ebsim emocional p\u00ebrmes dimensionit shpirt\u00ebror.
M\u00eb pak efektive p\u00ebr ata q\u00eb nuk kan\u00eb nj\u00eb lidhje personale me fen\u00eb apo spiritualitetin.<\/p>\n\n\n\n
Vet\u00ebm disa minuta n\u00eb dit\u00eb, nj\u00eb ndikim afatgjat\u00eb
Edhe n\u00ebse nuk keni koh\u00eb p\u00ebr 20 minuta n\u00eb dit\u00eb, edhe 5 minuta t\u00eb praktikuara me p\u00ebrqendrim mund t\u00eb b\u00ebjn\u00eb diferenc\u00eb. \u00c7el\u00ebsi \u00ebsht\u00eb vazhdim\u00ebsia. Me koh\u00ebn, trupi dhe mendja m\u00ebsojn\u00eb t\u00eb rikthehen n\u00eb qet\u00ebsi m\u00eb shpejt dhe m\u00eb leht\u00eb.
K\u00ebto praktika nuk jan\u00eb nj\u00eb kur\u00eb magjike, por jan\u00eb nj\u00eb investim i vog\u00ebl me kthim t\u00eb madh n\u00eb mir\u00ebqenien tuaj emocionale, fizike dhe mendore.
Stresi \u00ebsht\u00eb i pashmangsh\u00ebm. Por m\u00ebnyra si reagojm\u00eb ndaj tij mund t\u00eb jet\u00eb n\u00ebn kontrollin ton\u00eb. Ngritja e nj\u00eb \u201crezerve qet\u00ebsie\u201d \u00ebsht\u00eb nj\u00eb dhurat\u00eb q\u00eb mund t\u2019ia b\u00ebni vetes \u2013 p\u00ebr nj\u00eb jet\u00eb m\u00eb t\u00eb qet\u00eb, m\u00eb t\u00eb vet\u00ebdijshme dhe m\u00eb t\u00eb q\u00ebndrueshme emocionalisht.<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u00eb nj\u00eb bot\u00eb ku ritmi i jet\u00ebs \u00ebsht\u00eb gjithnj\u00eb e m\u00eb i shpejt\u00eb dhe presioni i p\u00ebrditshm\u00ebris\u00eb shpesh i pakap\u00ebrcyesh\u00ebm, stresi \u00ebsht\u00eb b\u00ebr\u00eb nj\u00eb shoq\u00ebrues i paduksh\u00ebm, por i p\u00ebrhersh\u00ebm. Qoft\u00eb nj\u00eb vones\u00eb n\u00eb trafik, nj\u00eb mesazh shqet\u00ebsues, ose nj\u00eb sfid\u00eb serioze si s\u00ebmundja e nj\u00eb t\u00eb af\u00ebrmi, reagimi yn\u00eb \u00ebsht\u00eb pothuajse i nj\u00ebjt\u00eb: zemra […]<\/p>\n","protected":false},"author":2,"featured_media":61523,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[],"class_list":{"0":"post-61524","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle"},"yoast_head":"\n