{"id":5364,"date":"2023-08-17T11:37:52","date_gmt":"2023-08-17T09:37:52","guid":{"rendered":"https:\/\/existentia.com.hr\/?p=5364"},"modified":"2023-08-17T12:02:07","modified_gmt":"2023-08-17T10:02:07","slug":"7-nacina-kako-se-opustiti-isprobajte-ove-tehnike","status":"publish","type":"post","link":"https:\/\/existentia.com.hr\/hr\/7-nacina-kako-se-opustiti-isprobajte-ove-tehnike\/","title":{"rendered":"7 na\u010dina kako se opustiti: isprobajte ove tehnike"},"content":{"rendered":"

U trenucima stresa ili opasnosti, mozak je pode\u0161en da reagira brzo. Ovaj je mehanizam poznat kao odgovor “bori se ili bje\u017ei”.<\/span><\/span>\u00a0 Me\u0111utim, u navali stresa amigdala mo\u017ee \u010desto preuzeti razmi\u0161ljanje \u0161to dovodi do emocionalnog nemira. Kako se opustiti?\u00a0<\/span><\/span> <\/span><\/p>\n

Sredi\u0161nji dio upadanja u stresni proces je amigdala, mala mo\u017edana struktura u obliku badema koja igra klju\u010dnu ulogu u procesuiranju emocija i pokretanju instinkta za pre\u017eivljavanje. Brzi odgovor amigdale povremeno mo\u017ee nadvladati sposobnost prefrontalnog korteksa da logi\u010dno procjenjuje situacije i donosi razumne prosudbe. Ovaj fenomen se naziva “otmica amigdale” i mo\u017ee rezultirati osje\u0107ajem anksioznosti, nemirom ili impulzivnim pona\u0161anjem.
\n<\/span><\/span><\/span><\/p>\n

U takvim trenucima sposobnost jasnog razmi\u0161ljanja mo\u017ee biti smanjena jer na\u0161u reakciju vode osjeti u tijelu koji nisu ugodni.
\n<\/span><\/span><\/span><\/p>\n

Kako se opustiti? Evo nekoliko u\u010dinkovitih strategija:<\/h2>\n

1. Duboko disanje: Duboko, sporo disanje aktivira reakciju tijela na opu\u0161tanje, suprotstavljaju\u0107i se hiperaktivnom stanju amigdale. Di\u0161ite tako da vam udah bude kra\u0107i od izdaha.\u00a0<\/span><\/span> <\/span><\/p>\n

2. Mindfulness i meditacija: tehnike mindfulnessa ili pomnosti i prisutnosti, kao \u0161to je usmjerenost na dah te na sada\u0161nji trenutak poput zvukova u okolini ili boja u prostoru mo\u017ee pomo\u0107i u preusmjeravanju pozornosti od preplavljuju\u0107ih osjeta natrag na sada\u0161nji trenutak. Promatrajte vlastiti dah ili se pak fokusirajte na zvukove na cesti ili u prostoru.\u00a0 <\/span><\/span><\/span><\/p>\n

3. Tehnike uzemljenja: o njima smo ve\u0107 pisali ovdje<\/a>. Koristite svoja osjetila da se uzemljite u stvarnosti i usidrite svijest u sada\u0161njosti. Usredoto\u010dite se na osje\u0107aj nogu na podu. Osjetite kako vas pod \u010dvrsto dr\u017ei u prostoru. Probajte osjetiti teksturu predmeta u va\u0161oj ruci. Oti\u0111ite u prirodu i zurite u zelene krajolike oko sebe. Ovo dokazano umiruje.
\n<\/span><\/span><\/span><\/p>\n

4. Tjelesna aktivnost: kretanje je prva stvar koja poma\u017ee u smanjenju hormona stresa i osloba\u0111a endorfine, poti\u010du\u0107i osje\u0107aje opu\u0161tenosti.
\n<\/span><\/span><\/span><\/p>\n

\"kako<\/a>
Izvor: Pexels<\/figcaption><\/figure>\n

Ako se nakon prve tri tehnike i dalje pitate kako se opustiti, poku\u0161ajte brzim hodanjem od minimalno sat vremena. Ova vrsta aktivnosti u\u010dinkovito i isprobano vra\u0107a tijelo u ravnote\u017eu.
\n<\/span><\/span><\/span><\/p>\n

5. Pozitivni razgovor sa samim sobom: ovo je u\u010dinkovit na\u010din da se dovedete u ravnote\u017eu koji poma\u017ee vratiti kontrolu prefrontalnog korteksa nad va\u0161im razmi\u0161ljanjem. Razgovarajte sa sobom kao \u0161to biste razgovarali s drugom osobom koja je uzrujana. Mo\u017eda zvu\u010di \u010dudno, ali u\u010dinkovito djeluje u smanjenju stresa.<\/p>\n

6. Dijeljenje osje\u0107aja: dijeljenje osje\u0107aja s prijateljima ili osobom od povjerenja mo\u017ee tako\u0111er pozitivno djelovati na smanjenje hormona stresa te poma\u017ee povratiti i pro\u0161iriti perspektivu. Tu\u0111a perspektiva mo\u017ee dati osje\u0107aj nove \u0161irine ili pogleda kojeg sami nismo vidjeli te pomo\u0107i u opu\u0161tanju.<\/p>\n

7. Vje\u017ebanje zahvalnosti: fokusiranje na konkretne i pozitivne aspekte va\u0161e situacije mo\u017ee pridonijeti postizanju uravnote\u017eenijeg pogleda na stvari. Fokusirajte se na konkretne stvari koje trenutno imate, koliko god vam se \u010dinile male ili pozitivne aspekte koje ste mo\u017eda zanemarili.<\/p>\n

Koriste\u0107i neke od ovih strategija, mo\u017eete nau\u010diti upravljati trenucima u kojima okoli\u0161ni izazovi dovode do preplavljivanja koje umanjuje va\u0161u u\u010dinkovitost i racionalnost.<\/p>\n

Tijekom vremena prakticiranje ovih tehnika mo\u017ee vas dovesti i do toga da se sna\u017enije i bolje hvatate u ko\u0161tac s izazovima kojima nas svakodnevno izla\u017ee \u017eivot te ostanete mirni u najizazovnijim situacijama. Stoga je zlata vrijedno nau\u010diti ih i time ujedno nau\u010diti kako se opustiti.<\/p>\n

 <\/p>\n

\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

U trenucima stresa ili opasnosti, mozak je pode\u0161en da reagira brzo. Ovaj je mehanizam poznat kao odgovor “bori se ili […]<\/p>\n","protected":false},"author":1,"featured_media":5368,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[119,71],"tags":[1007,31,1126,410,1134,138,16],"class_list":["post-5364","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psiholoske-teme","category-zen","tag-anksioznost","tag-emocije","tag-kako-se-opustiti","tag-mindfulness","tag-opustanje","tag-stres","tag-zen"],"yoast_head":"\n7 na\u010dina kako se opustiti: isprobajte ove tehnike - Existentia<\/title>\n<meta name=\"description\" content=\"Kad se nalazimo u situacijama stresa, a i ina\u010de, dobro je nau\u010diti ove tehnike opu\u0161tanja. 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