{"id":401,"date":"2022-12-28T23:20:35","date_gmt":"2022-12-28T23:20:35","guid":{"rendered":"https:\/\/parasimpatic.ro\/?p=401"},"modified":"2023-07-15T20:44:57","modified_gmt":"2023-07-15T20:44:57","slug":"prima-faza-de-reducere-a-efectelor-stresului","status":"publish","type":"post","link":"https:\/\/parasimpatic.ro\/index.php\/2022\/12\/28\/prima-faza-de-reducere-a-efectelor-stresului\/","title":{"rendered":"Prima faz\u0103 de reducere a efectelor stresului"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Regula general\u0103<\/h2>\n\n\n\n<p><strong>Cum s\u0103 transform\u0103m Distresul<\/strong> (stresul care ne distruge, ne distrage de la propria Via\u021b\u0103, \u00eencet \u0219i aparent inexorabil) <strong>\u00een Eustres<\/strong> &#8211; stresul asumat \u0219i acceptat, care ne treze\u0219te capacit\u0103\u021bile \u0219i ne conecteaz\u0103 din ce \u00een ce mai mult \u0219i mai profund&#8230; la noi \u00een\u0219ine, la Eul nostru adev\u0103rat? <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\">\n<li>\u00cen primul r\u00e2nd s\u0103 \u00een\u021belegem c\u0103 <strong>nu putem lupta cu ceva care \u201dnu exist\u0103\u201d<\/strong>, care nu este acceptat \u0219i observat cu&#8230; Aten\u021bie. Deci s\u0103 ne punem stresul sub observa\u021bie, ca ni\u0219te savan\u021bi ai propriei Vie\u021bi.<\/li>\n\n\n\n<li>Apoi <strong>s\u0103 accept\u0103m \u0219i s\u0103 integr\u0103m orice situa\u021bie \u0219i orice reac\u021bie<\/strong> (a noastr\u0103 sau a altora) <strong>ca parte din Via\u021b\u0103<\/strong>, ca \u201dnormalitate\u201d. S\u0103 nu ne stres\u0103m \u201dc\u0103 suntem stresa\u021bi&#8221;.<\/li>\n\n\n\n<li><strong>S\u0103 ne focaliz\u0103m pe g\u0103sirea de solu\u021bii<\/strong> mai mult dec\u00e2t pe problem\u0103 (90% \/ 10% recomand\u0103 Anthony J. D&#8221;Angelo ). Doar dac\u0103 le vom c\u0103uta, vom descoperi cu uimire c\u0103 avem chiar foarte multe posibilit\u0103\u021bi sau op\u021biuni care ne pot ajuta, nu doar pentru moment (necesar poate exact ca sa \u00een\u0103\u021b\u0103m ceva nou), dar \u0219i pentru viitor. <\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/parasimpatic.ro\/wp-content\/uploads\/2022\/12\/Lens.jpg\" alt=\"\" class=\"wp-image-418\" width=\"399\" height=\"399\" srcset=\"https:\/\/parasimpatic.ro\/wp-content\/uploads\/2022\/12\/Lens.jpg 196w, https:\/\/parasimpatic.ro\/wp-content\/uploads\/2022\/12\/Lens-150x150.jpg 150w\" sizes=\"auto, (max-width: 399px) 100vw, 399px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Prima faz\u0103 \u00eenseamn\u0103 \u201ds\u0103 fim pe faz\u0103\u201d<\/h2>\n\n\n\n<p>Adic\u0103 s\u0103 fim din ce \u00een ce mai preg\u0103ti\u021bi s\u0103 facem fa\u021b\u0103 oric\u00e2nd stresurilor mai mici sau mai mari. S\u0103 nu ajungem s\u0103 fim \u00een fiecare zi \u0219i \u00eenc\u0103 de diminea\u021b\u0103 ca un pahar plin de griji, la care orice pic\u0103tur\u0103 risc\u0103 s\u0103 dea pe afar\u0103.<\/p>\n\n\n\n<p><strong>Deci cum putem s\u0103 golim periodic paharul, s\u0103 ne asigur\u0103m o toleran\u021b\u0103, o rezerv\u0103 de disponibilitate pentru \u201dce o fi \u0219i pentru noi\u201d? <\/strong><\/p>\n\n\n\n<p>Un prieten IT-st mi-a dat o idee valoroas\u0103: la \u00eentrebarea \u201dCum se face c\u0103 pic\u0103 chiar \u0219i cele mai puternice servere?\u201d r\u0103spunsul a fost c\u0103 exist\u0103 ni\u0219te programe-viru\u0219i care genereaz\u0103 at\u00e2t de multe solicit\u0103ri \u00eenc\u00e2t serverele, chiar \u0219i pentru termen foarte scurt, \u00ee\u0219i opresc firewall-urile&#8230;\u0218i apoi al\u021bi viru\u0219i intr\u0103 nestingheri\u021bi prin server \u0219i fac cam ce vor. <\/p>\n\n\n\n<p>Vi se pare cunoscut scenariul prin analogie cu stresul care face s\u0103 cad\u0103 sistemul parasimpatic, adic\u0103 inclusiv sistemul imunitar \u0219i astfel permite viru\u0219ilor biologici s\u0103 \u00ee\u0219i fac\u0103 de cap \u00een organism?<\/p>\n\n\n\n<p><strong>Cam la fel func\u021bioneaz\u0103 \u0219i creierul uman &#8211; dac\u0103 prime\u0219te prea multe solicit\u0103ri, opre\u0219te sistemele de protec\u021bie\/ imunitate \u0219i cele de \u00eentre\u021binere (parasimpatic). <\/strong><\/p>\n\n\n\n<p>Solicit\u0103rile pot fi multe \u0219i m\u0103runte (prin distribuirea, fragmentarea \u0219i multiplexarea Aten\u021biei) sau prea mari prin repetare \u0219i amplificare (vezi <a href=\"https:\/\/parasimpatic.ro\/index.php\/2022\/12\/28\/cum-recunoastem-distresul-stresul-nociv\/%20).\" target=\"_blank\" rel=\"noreferrer noopener\">Cercul vicios<\/a>).<\/p>\n\n\n\n<p>De asemeni, <strong>solicit\u0103rile pot veni de la programe rulate \u201dla comand\u0103\u201d<\/strong> &#8211; pentru a face fa\u021b\u0103 unor situa\u021bii ocazionale \u00een care ne d\u0103m totu\u0219i seama ca suntem stresa\u021bi &#8211; <strong>stres con\u0219tient<\/strong>, dar <strong>cele mai multe resurse sunt deseori consumate, tot ca \u00een cazul calculatoarelor, de programele care ruleaz\u0103 \u00een background\/ subcon\u0219tient <\/strong>&#8211; acesta este <strong>stresul incon\u0219tient<\/strong> sau mai bine zis necon\u0219tientizat. Aceste programe ne definesc chiar \u201dpersonalitatea\u201d \u0219i de aceea sunt greu de identificat, modificat sau eliminat.<\/p>\n\n\n\n<p><em><strong>\u201dCel mai important lucru pentru oameni este s\u0103 fie consecven\u021bi cu ei \u00een\u0219i\u0219i, chiar \u0219i c\u00e2nd gre\u0219esc\u201d a descoperit Anthony Robbins.<\/strong><\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/parasimpatic.ro\/wp-content\/uploads\/2022\/12\/firewall-monitoring-best-practices.jpg\" alt=\"\" class=\"wp-image-425\" width=\"524\" height=\"393\" srcset=\"https:\/\/parasimpatic.ro\/wp-content\/uploads\/2022\/12\/firewall-monitoring-best-practices.jpg 900w, https:\/\/parasimpatic.ro\/wp-content\/uploads\/2022\/12\/firewall-monitoring-best-practices-300x225.jpg 300w, https:\/\/parasimpatic.ro\/wp-content\/uploads\/2022\/12\/firewall-monitoring-best-practices-768x576.jpg 768w\" sizes=\"auto, (max-width: 524px) 100vw, 524px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Primum non nocere<\/h2>\n\n\n\n<p>Nu-i a\u0219a c\u0103 nu ar fi nimic mai \u201dnormal\u201d dec\u00e2t s\u0103 evit\u0103m factorii de stres inutili?. \u0218ti\u021bi bancul cu iepura\u0219ul care era pe lista ursului? Uneori chiar este suficient \u0219i posibil s\u0103 \u0219tergem factori de stres de pe list\u0103. Dar \u00eent\u00e2i trebuie s\u0103 ne uit\u0103m pe list\u0103&#8230;<\/p>\n\n\n\n<p>Ceea ce pu\u021bini dintre noi con\u0219tientiz\u0103m este cu c\u00e2t de mult stres inutil ne \u00eenc\u0103rc\u0103m serverul\/ creierul. V-a\u021bi g\u00e2ndit vreodat\u0103 cu ce este ocupat creierul nostru chiar \u0219i c\u00e2nd nu suntem \u00een situa\u021bii dificile? <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Unii spun c\u0103, deocamdat\u0103, pentru func\u021biile vitale \u0219i g\u00e2ndire utiliz\u0103m maxim 5% din capacitatea creierului. Restul poate fi pentru capacit\u0103\u021bi paranormale netrezite \u00eenc\u0103&#8230;<\/li>\n\n\n\n<li>Al\u021bii mai spun c\u0103 dac\u0103 s-ar construi un computer care s\u0103 asigure \u201ddoar\u201d func\u021biile vitale pe care le controleaz\u0103 \u0219i le proceseaz\u0103 \u00een timp real creierul uman, acesta ar trebui s\u0103 aib\u0103 m\u0103rimea planetei P\u0103m\u00e2nt.<\/li>\n\n\n\n<li>Creierul prime\u0219te \u0219i proceseaz\u0103 (chiar \u0219i \u00een somn&#8230;) informa\u021biile de la cele 5 sim\u021buri: v\u0103z, auz, miros, gust \u0219i tactil, la care se adaug\u0103 sim\u021bul echilibrului \u0219i chiar senzorii de mi\u0219care &#8211; proprioceptori. La acestea se adaug\u0103 informa\u021biile primite permanent de la senzori interni prezen\u021bi \u00een tot corpul: chemoceptori, termoceptori, nociceptori \u0219i al\u021bii, care transmit informa\u021bii esen\u021biale despre starea de s\u0103n\u0103tate a fiec\u0103rei p\u0103r\u021bi, oric\u00e2t de mici, a organismului.<\/li>\n<\/ul>\n\n\n\n<p>\u0218i noi consider\u0103m c\u0103 cel mai important este s\u0103 d\u0103m de lucru \u00een plus creierului cu \u0219tiri alarmante, cu situa\u021bii \u201dinteresante\u201d de tot felul, cu amintiri sau scenarii fataliste reluate iar \u0219i iar, amplificate de imagina\u021bie \u0219i de abilitatea de a ad\u0103uga efecte speciale, dramatice, mai ceva ca la Hollywood? Dac\u0103 ne las\u0103 memoria sau imagina\u021bia catastrofic\u0103 proprie, credem c\u0103 ne ajut\u0103 smartphone-ul, televizorul sau calculatorul?<\/p>\n\n\n\n<p>Toate acestea \u00een timp ce ne umplem senzorii interni de fum, alcool, sau alte substan\u021be toxice \u0219i combina\u021bii alimentare greu de digerat. Dac\u0103 tot suntem stresa\u021bi \u0219i digestia, metabolismul, detoxifierea, imunitatea sunt paralizate de emo\u021bii intense, de frustrare, m\u00e2nie, fric\u0103, de ce nu&#8230;?<\/p>\n\n\n\n<p>\u0218i dac\u0103 tot i-am dat de lucru de ne-am \u00eencins serverul principal, de ce s\u0103 nu \u00eel ajut\u0103m cu ni\u0219te benzin\u0103 (zah\u0103r) \u0219i ceva overclocking (cofein\u0103 \u0219i alte excitante)? Ce risc\u0103m? Nu-i nimic, ne d\u0103 doctorul ni\u0219te pastile cu efecte adverse de r\u0103m\u00e2ne ficatul f\u0103r\u0103 func\u021bie \u0219i sigur putem s\u0103 o lu\u0103m de la cap\u0103t a doua zi&#8230;<\/p>\n\n\n\n<p>1.<strong> \u00cen perioadele de stres inevitabil, este esen\u021bial s\u0103 ne respect\u0103m resursele \u0219i capacit\u0103\u021bile deja limitate de procesare a informa\u021biilor<\/strong> &#8211; s\u0103 evit\u0103m discu\u021biile animate, \u0219tirile alarmante, emisiunile sau filmele dramatice, agresive, violente (care ne-au animat \u00een perioadele de plictiseal\u0103&#8230;). Este necesar s\u0103 g\u0103sim metode s\u0103 ne lini\u0219tim \u00eenainte s\u0103 dormim \u0219i s\u0103 ne \u00eenarm\u0103m cu calm, r\u0103bdare \u0219i optimism \u00een fiecare diminea\u021b\u0103.<\/p>\n\n\n\n<p> <strong>2. Reducerea ponderii semnalelor alarmante recep\u021bionate prin intermediul sim\u021burilor <\/strong>(prin somn de calitate, muzic\u0103 relaxant\u0103, lecturi utile, introspec\u021bie sau medita\u021bie, plimb\u0103ri \u00een natur\u0103, rela\u021bii armonioase, etc.) ajut\u0103 creierul s\u0103 proceseze mult mai eficient urgen\u021bele \u0219i problemele zilnice. <\/p>\n\n\n\n<p>3. <strong>Reducerea solicit\u0103rilor inutile ale func\u021biilor fiziologice, metabolismului, sistemului imunitar<\/strong> permit corpului s\u0103 sus\u021bin\u0103 func\u021biile creierului \u00een situa\u021biile stresante \u0219i p\u00e2n\u0103 la v\u00e2rste \u00eenaintate. Este esen\u021bial\u0103 ajutarea func\u021biilor organismului prin diet\u0103, hidratare, mi\u0219care \u0219i odihn\u0103 corecte, pentru ca milioanele de senzori din corp s\u0103 transmit\u0103 creierului doar semnale de \u201daici totul e ok, avem rezervoarele pline \u0219i totul e \u00een parametrii optimi\u201d.  Doar astfel s\u0103 ne p\u0103str\u0103m capacitatea de a reac\u021biona mult mai bine la stresurile inevitabile, din via\u021ba de zi cu zi.<\/p>\n\n\n\n<p>4.<strong> Este gre\u0219it\u0103 ideea ca am putea s\u0103 ne \u201dtun\u0103m\u201d corpul sau psihicul deja epuizate cu excitante, dopante sau alte stimulente<\/strong> (cafea, alcool, \u021big\u0103ri, energy drinks, excese de proteine sau alte alimente pentru oameni \u201dputernici\u201d). Orice efecte rapide, dar temporare, ale acestora nu sunt dec\u00e2t energie luat\u0103 pe credit, din viitor, cu consecin\u021be grave, de epuizare a resurselor, inevitabile mai t\u00e2rziu. <\/p>\n\n\n\n<p>5.<strong> Nimeni nu a inventat ceva mai puternic dec\u00e2t Via\u021ba \u00eens\u0103\u0219i<\/strong>, trebuie doar s\u0103 \u00eei facem loc s\u0103 se manifeste.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em><strong>\u201dNu este scump s\u0103 \u00ee\u021bi cumperi un televizor (calculator, smartphone, tablet\u0103&#8230;n.a.), este scump s\u0103 te ui\u021bi la el (consum\u00e2nd news-food, junk-food, holly-food&#8230; n.a.)\u201d            Jim Rohn<\/strong><\/em><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Regula general\u0103 Cum s\u0103 transform\u0103m Distresul (stresul care ne distruge, ne distrage de la propria Via\u021b\u0103, \u00eencet \u0219i aparent inexorabil) \u00een Eustres &#8211; stresul asumat \u0219i acceptat, care ne treze\u0219te capacit\u0103\u021bile \u0219i ne conecteaz\u0103 din ce \u00een ce mai mult \u0219i mai profund&#8230; la noi \u00een\u0219ine, la Eul nostru adev\u0103rat? Prima faz\u0103 \u00eenseamn\u0103 \u201ds\u0103 fim &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/parasimpatic.ro\/index.php\/2022\/12\/28\/prima-faza-de-reducere-a-efectelor-stresului\/\" class=\"more-link\">Cite\u0219te mai multe<span class=\"screen-reader-text\">\u201ePrima faz\u0103 de reducere a efectelor stresului\u201d<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-401","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Prima faz\u0103 de reducere a efectelor stresului - Bazele practicilor antistres<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/parasimpatic.ro\/index.php\/2022\/12\/28\/prima-faza-de-reducere-a-efectelor-stresului\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prima faz\u0103 de reducere a efectelor stresului - Bazele practicilor antistres\" \/>\n<meta property=\"og:description\" content=\"Regula general\u0103 Cum s\u0103 transform\u0103m Distresul (stresul care ne distruge, ne distrage de la propria Via\u021b\u0103, \u00eencet \u0219i aparent inexorabil) \u00een Eustres &#8211; stresul asumat \u0219i acceptat, care ne treze\u0219te capacit\u0103\u021bile \u0219i ne conecteaz\u0103 din ce \u00een ce mai mult \u0219i mai profund&#8230; la noi \u00een\u0219ine, la Eul nostru adev\u0103rat? Prima faz\u0103 \u00eenseamn\u0103 \u201ds\u0103 fim &hellip; Cite\u0219te mai multe\u201ePrima faz\u0103 de reducere a efectelor stresului\u201d\" \/>\n<meta property=\"og:url\" content=\"https:\/\/parasimpatic.ro\/index.php\/2022\/12\/28\/prima-faza-de-reducere-a-efectelor-stresului\/\" \/>\n<meta property=\"og:site_name\" content=\"Bazele practicilor antistres\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-28T23:20:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-15T20:44:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/parasimpatic.ro\/wp-content\/uploads\/2022\/12\/Lens.jpg\" \/>\n<meta name=\"author\" content=\"Dan Ghise\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dan Ghise\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/parasimpatic.ro\\\/index.php\\\/2022\\\/12\\\/28\\\/prima-faza-de-reducere-a-efectelor-stresului\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/parasimpatic.ro\\\/index.php\\\/2022\\\/12\\\/28\\\/prima-faza-de-reducere-a-efectelor-stresului\\\/\"},\"author\":{\"name\":\"Dan Ghise\",\"@id\":\"https:\\\/\\\/parasimpatic.ro\\\/#\\\/schema\\\/person\\\/49f9f26beaf48bf53bfef92c52512dbd\"},\"headline\":\"Prima faz\u0103 de reducere a efectelor stresului\",\"datePublished\":\"2022-12-28T23:20:35+00:00\",\"dateModified\":\"2023-07-15T20:44:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/parasimpatic.ro\\\/index.php\\\/2022\\\/12\\\/28\\\/prima-faza-de-reducere-a-efectelor-stresului\\\/\"},\"wordCount\":1317,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/parasimpatic.ro\\\/index.php\\\/2022\\\/12\\\/28\\\/prima-faza-de-reducere-a-efectelor-stresului\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/parasimpatic.ro\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/Lens.jpg\",\"articleSection\":[\"Uncategorized\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/parasimpatic.ro\\\/index.php\\\/2022\\\/12\\\/28\\\/prima-faza-de-reducere-a-efectelor-stresului\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/parasimpatic.ro\\\/index.php\\\/2022\\\/12\\\/28\\\/prima-faza-de-reducere-a-efectelor-stresului\\\/\",\"url\":\"https:\\\/\\\/parasimpatic.ro\\\/index.php\\\/2022\\\/12\\\/28\\\/prima-faza-de-reducere-a-efectelor-stresului\\\/\",\"name\":\"Prima faz\u0103 de reducere a efectelor stresului - 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