{"id":475,"date":"2022-12-31T14:47:48","date_gmt":"2022-12-31T14:47:48","guid":{"rendered":"https:\/\/parasimpatic.ro\/?p=475"},"modified":"2025-04-18T10:45:46","modified_gmt":"2025-04-18T10:45:46","slug":"a-doua-faza-a-abordarii-stresului","status":"publish","type":"post","link":"https:\/\/parasimpatic.ro\/index.php\/2022\/12\/31\/a-doua-faza-a-abordarii-stresului\/","title":{"rendered":"A doua faz\u0103 a abord\u0103rii stresului"},"content":{"rendered":"\n

Regula general\u0103… r\u0103m\u00e2ne aceea\u0219i<\/h2>\n\n\n\n

Cum s\u0103 transform\u0103m Distresul<\/strong> (stresul care ne distruge, ne distrage de la propria Via\u021b\u0103, \u00eencet \u0219i aparent inexorabil) \u00een Eustres<\/strong> – stresul asumat \u0219i acceptat, care ne treze\u0219te capacit\u0103\u021bile \u0219i ne conecteaz\u0103 din ce \u00een ce mai mult \u0219i mai profund… la noi \u00een\u0219ine, la Eul nostru adev\u0103rat? <\/p>\n\n\n\n

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    \n
  1. \u00cen primul r\u00e2nd s\u0103 \u00een\u021belegem c\u0103 nu putem lupta cu ceva care \u201dnu exist\u0103\u201d<\/strong>, care nu este acceptat \u0219i observat cu… Aten\u021bie. Deci s\u0103 ne punem stresul sub observa\u021bie, ca ni\u0219te cercet\u0103tori permanent fascina\u021bi ai propriei Vie\u021bi.<\/strong><\/li>\n\n\n\n
  2. Apoi s\u0103 accept\u0103m \u0219i s\u0103 integr\u0103m orice situa\u021bie \u0219i orice reac\u021bie<\/strong> (a noastr\u0103 sau a altora) ca parte din Via\u021b\u0103<\/strong>, ca \u201dnormalitate\u201d. S\u0103 nu ne stres\u0103m \u201dc\u0103 suntem stresa\u021bi”.<\/strong><\/li>\n\n\n\n
  3. 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”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 exact ca s\u0103 \u00eenv\u0103\u021b\u0103m ceva nou), dar \u0219i pentru viitor. Dac\u0103 vom r\u0103m\u00e2ne hipnotiza\u021bi de problem\u0103 (ca de drobul de sare din poveste) sigur solu\u021biile nu vor pica peste noi…<\/li>\n<\/ol>\n<\/div>\n\n\n\n
    \n
    \"\"<\/figure>\n<\/div>\n<\/div>\n\n\n\n

    A doua faz\u0103 \u00eencepe \u00een general cu o… surpriz\u0103\u0103\u0103!<\/h2>\n\n\n\n

    Adic\u0103 oric\u0103t ne-am preg\u0103tit sau nu ne-am preg\u0103tit, \u201dceva\u201d<\/strong> ne apare \u201dprea mult, prea de tot, prea deodat\u0103\u201d<\/strong> \u0219i sistemul de alarm\u0103 (hipotalamus-amigdala) decide starea de lupt\u0103 sau fug\u0103. Reac\u021bia este gata \u0219i cu greu mai poate fi oprit sistemul nervos simpatic, glanda pituitar\u0103, suprarenalele s\u0103 genereze valuri de adrenalin\u0103, nor-adrenalin\u0103, cortizol care s\u0103 transmit\u0103 \u00een tot corpul mesajul de stres. <\/p>\n\n\n\n

    Cu greu, dar nu imposibil. Exist\u0103 cel pu\u021bin dou\u0103 scenarii posibile (care pot fi transformate \u00een strategii): <\/p>\n\n\n\n

      \n
    1. S\u0103 ne d\u0103m seama \u201dcu surprindere\u201d c\u0103… suntem preg\u0103ti\u021bi<\/strong>, c\u0103 avem resurse suficiente, c\u0103 scenariul nu e catastrofic sau chiar am mai trecut pe aici (poate chiar… ieri?) \u0219i nu a fost at\u00e2t de grav. Expir\u0103m u\u0219ura\u021bi, chiar mul\u021bumi\u021bi c\u0103 am fost prev\u0103z\u0103tori, prelu\u0103m controlul \u0219i ne facem un plan sau m\u0103car lu\u0103m ni\u0219te decizii cu capul mai limpede. Astfel ne m\u0103rim \u0219ansele s\u0103 gestion\u0103m situa\u021bia \u00een cel mai bun mod de care suntem noi capabili. Ce am f\u0103cut de fapt? Am re\u00eencadrat situa\u021bia ca \u201dnormal\u0103\u201d<\/strong>, ceea ce ne-a redat apoi \u00eencrederea ca o putem gestiona. Practic, chiar dac\u0103 nu ne este u\u0219or, chiar dac\u0103 necesit\u0103 efort \u0219i concentrare, NU mai suntem \u00een conflict cu Realitatea, cu Via\u021ba! Am acceptat provocarea, ne-am asumat responsabilitatea \u0219i astfel ne-am deblocat resursele altfel consumate prin stres.<\/strong> Avem acum Claritatea \u0219i Energia ca s\u0103 lu\u0103m decizii \u0219i s\u0103 le punem in practic\u0103, evit\u00e2nd starea de paralizie specific\u0103 cercului vicios al stresului.<\/li>\n\n\n\n
    2. S\u0103 ne d\u0103m seama c\u0103 este o situa\u021bie cu totul nou\u0103<\/strong>, ceva chiar nea\u0219teptat despre care \u00eenc\u0103 nu avem toate datele \u0219i deci nu ne putem face un plan. Piticul stresat care a dat alarma tocmai se preg\u0103te\u0219te s\u0103 dea al doilea semnal – \u201dc\u0103 e chiar serioas\u0103 \u0219i mare problema\u201d. Aici este necesar\u0103 o altfel de preg\u0103tire, nu doar a capacit\u0103\u021bilor fizice \u0219i intelectuale, aici intr\u0103 \u00een joc Inteligen\u021ba Emo\u021bional\u0103, atitudinea de permanent\u0103 deschidere c\u0103tre nou, de curiozitate \u0219i disponibilitatea de \u00eenv\u0103\u021bare. Comutatorul este de la starea de \u201da fi deranjat\u201d la starea de \u201da fi deschis c\u0103tre nou\u201d. <\/strong>Este diferen\u021ba dintre a tr\u0103i permanent cu sentimentul c\u0103 nu ai suficient, c\u0103 trebuie doar s\u0103 te protejezi \u0219i s\u0103 te baricadezi ca s\u0103 economise\u0219ti \u201dpu\u021binul\u201d pe care \u00eel ai, fa\u021b\u0103 de chemarea l\u0103untric\u0103 de a te dezvolta, de a cre\u0219te, de a-\u021bi folosi \u201dpu\u021binul\u201d pentru a produce, a deveni, a oferi \u201dmai mult\u201d. Probabil a\u021bi recunoscut faimoasa pild\u0103 a Talantului, la care merit\u0103 s\u0103 reflect\u0103m.<\/li>\n<\/ol>\n\n\n\n

      Sigur c\u0103 exist\u0103 \u0219i acele situa\u021bii cu adev\u0103rat dramatice, care amenin\u021b\u0103 siguran\u021ba sau chiar supravie\u021buirea noastr\u0103 sau a celor dragi \u0219i care nu pot fi abordate at\u00e2t de \u201du\u0219or\u201d – doar prin re\u00eencadrare sau deschiderea spre \u00eenv\u0103\u021bare. Pentru evenimentele grave, ca boli, accidente, crize economice sau r\u0103zboaie, sau chiar pierderea persoanelor dragi, singura preg\u0103tire \u0219i abordare pe care am gasit-o posibil\u0103 este chiar cea autentic spiritual\u0103, adic\u0103 cea care ne ajut\u0103 s\u0103 transcendem g\u00e2ndirea, sentimentele sau emo\u021biile omene\u0219ti.<\/strong><\/p>\n\n\n\n

      Cheia gestion\u0103rii stresului chiar \u00een mijlocul ac\u021biunii (\u0219i a furtunii hormonale) este \u201dS\u0102 NE D\u0102M SEAMA\u201d (adic\u0103 s\u0103 devenim mai con\u0219tien\u021bi de filmul \u00een care tocmai suntem actorul principal).<\/strong><\/p>\n\n\n\n

      Cum putem s\u0103 \u00eenv\u0103\u021b\u0103m, s\u0103 dob\u00e2ndim aceast\u0103 abilitate esen\u021bial\u0103, ce ne ajut\u0103 s\u0103 ne d\u0103m seama?<\/strong> Ca orice \u00eendem\u00e2nare, se \u00eenva\u021b\u0103 prin antrenament zilnic, prin a\u0219a numitul proces \u201d\u00eencearc\u0103 \u0219i gre\u0219e\u0219te (trial and error)\u201d. <\/p>\n\n\n\n

      Exist\u0103 \u0219i aici cel pu\u021bin dou\u0103 metode de a \u00eenv\u0103\u021ba s\u0103 fim mai con\u0219tien\u021bi, chiar \u0219i \u00een mijlocul ac\u021biunii, chiar \u0219i \u00een situa\u021biile stresante:<\/p>\n\n\n\n

        \n
      1. S\u0103 exers\u0103m c\u00e2t mai serios aten\u021bia, starea de prezen\u021b\u0103, disciplina, capacitatea de mobilizare \u0219i adaptare la nivelul de stres – la alegerea \u0219i cu voin\u021ba noastr\u0103.<\/strong> Putem face aceasta \u00eencep\u00e2nd cu \u201dgreut\u0103\u021bi mici\u201d – diete, programe stricte de exerci\u021bii u\u0219oare dar eficiente pentru reducerea stresului, reguli de evitare strict\u0103 a factorilor de stres inutil pentru o perioada de timp. Toate genurile de provoc\u0103ri benefice, utile care doar ne solicit\u0103 relativ pu\u021bin sau de durat\u0103 limitat\u0103, ne ajut\u0103 s\u0103 fim mai con\u0219tien\u021bi cum ne sim\u021bim sub stres, ce resurse sau metode putem accesa \u0219i chiar s\u0103 savur\u0103m capacitatea de a trece cu bine provoc\u0103rile. Aici cheia este s\u0103 fim perseveren\u021bi \u0219i… aten\u021bi, inclusiv la propria ne-aten\u021bie de la noi \u00een\u0219ine.<\/strong><\/li>\n\n\n\n
      2. S\u0103 ne creem obiceiul de a ne opri periodic din activit\u0103\u021bile curente,<\/strong> la intervale de 20, 30 de minute sau maxim 1 or\u0103, indiferent dac\u0103 suntem sau nu sub stres, indiferent dac\u0103 ne d\u0103m sau nu seama de starea \u00een care suntem. \u00cen aceste pauze putem introduce rutine eficiente, de exemplu s\u0103 ne sp\u0103l\u0103m cu ap\u0103 rece pe fa\u021b\u0103, s\u0103 bem ap\u0103 sau ceai, s\u0103 savur\u0103m un fruct, s\u0103 ne \u00eentindem c\u00e2t mai bine, sa efectu\u0103m cateva exerci\u021bii de respira\u021bie – cu accent pe expira\u021bie (care activeaz\u0103 sistemul parasimpatic). Studii de tot felul au demonstrat c\u0103 aten\u021bia omului obi\u0219nuit poate fi eficient\u0103 maxim 20 de minute (\u0219i aceast\u0103 durat\u0103 este \u00een sc\u0103dere datorit\u0103 tehnologiei digitale actuale…).<\/li>\n<\/ol>\n\n\n\n

        Plus \u00eenc\u0103 ceva esen\u021bial pentru dirijarea aten\u021biei: s\u0103 repet\u0103m p\u00e2n\u0103 ne devin obi\u0219nuin\u021b\u0103 \u00eentreb\u0103ri de introspec\u021bie<\/strong>, ca o autoevaluare: cum m\u0103 simt? cum respir?, cum g\u00e2ndesc?, c\u00e2t\u0103 energie am? c\u00e2t \u0219i unde m\u0103 simt contractat, tensionat?<\/strong> \u0219.a.m.d.<\/p>\n\n\n\n

        Diferen\u021ba \u00eentre rezultatele unor asemenea practici va fi f\u0103cut\u0103 de 2 condi\u021bii ini\u021biale: voia sau nevoia.<\/strong> Acesta este \u00eenceputul oric\u0103rui efort – de voie sau de nevoie. <\/p>\n\n\n\n

        Eforturile de voie le alegem liber, f\u0103r\u0103 s\u0103 sim\u021bim vreo presiune, obliga\u021bie, team\u0103 sau nervozitate – exagerate sau pe termen lung. <\/strong>Alegem cu acceptare, \u00eemp\u0103care sau chiar cu curiozitate \u0219i entuziasm. Acestea sunt semnele eustresului<\/strong> (care genereaz\u0103 cre\u0219tere, dezvoltare). Acest fel de eustres, ales de voie, este \u0219i cheia antrenamentului \u00een gestionarea stresului: https:\/\/parasimpatic.ro\/index.php\/2023\/01\/23\/ce-este-si-ce-nu-este-stresul-hormetic\/<\/a><\/p>\n\n\n\n

        Eforturile de nevoie sunt necesare \u00een situa\u021biile \u00een care ni se pare sau chiar nu avem de ales, ne sim\u021bim presa\u021bi, tensiona\u021bi de sarcina sau miza care pare foarte mare (uneori doar pentru noi), intr\u0103m in cercul vicios \u00een care nu mai vedem dec\u00e2t op\u021biunile de lupt\u0103 sau fug\u0103. <\/strong>Acestea sunt \u00eenso\u021bite cel mai adesea de reprezent\u0103ri exagerate, alimentate de mecanisme incon\u0219tiente \u0219i dac\u0103 nu ne d\u0103m seama c\u0103 putem s\u0103 ne oprim \u0219i s\u0103 facem alegeri con\u0219tiente<\/strong>, mai bune, ne conduc inevitabil la diferite nivele de distres <\/strong>(care ne consum\u0103 resursele, ne obose\u0219te inutil \u0219i chiar ne demoralizeaz\u0103).<\/strong> <\/p>\n\n\n\n

        Toat\u0103 \u00een\u021belepciunea eliber\u0103rii de stresurile inutile se poate reduce la a putea transforma orice \u201dne-voie\u201d \u00een propria \u201dvoie\u201d<\/strong> – prin schimbarea perspectivei, a punctului de vedere – pentru a nu ne mai opune Vie\u021bii, care… nu vrea s\u0103 ne distrug\u0103, doar ne va va face mai puternici.<\/p>\n\n\n\n

        \n

        \u201dAdev\u0103rata Libertate este necesitatea \u00een\u021beleas\u0103\u201d<\/strong><\/em><\/h3>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"

        Regula general\u0103… r\u0103m\u00e2ne aceea\u0219i Cum s\u0103 transform\u0103m Distresul (stresul care ne distruge, ne distrage de la propria Via\u021b\u0103, \u00eencet \u0219i aparent inexorabil) \u00een Eustres – stresul asumat \u0219i acceptat, care ne treze\u0219te capacit\u0103\u021bile \u0219i ne conecteaz\u0103 din ce \u00een ce mai mult \u0219i mai profund… la noi \u00een\u0219ine, la Eul nostru adev\u0103rat? A doua faz\u0103 … <\/p>\n

        Cite\u0219te mai multe\u201eA doua faz\u0103 a abord\u0103rii 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-475","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"\nA doua faz\u0103 a abord\u0103rii 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\/31\/a-doua-faza-a-abordarii-stresului\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A doua faz\u0103 a abord\u0103rii stresului - Bazele practicilor antistres\" \/>\n<meta property=\"og:description\" content=\"Regula general\u0103… r\u0103m\u00e2ne aceea\u0219i Cum s\u0103 transform\u0103m Distresul (stresul care ne distruge, ne distrage de la propria Via\u021b\u0103, \u00eencet \u0219i aparent inexorabil) \u00een Eustres – stresul asumat \u0219i acceptat, care ne treze\u0219te capacit\u0103\u021bile \u0219i ne conecteaz\u0103 din ce \u00een ce mai mult \u0219i mai profund… la noi \u00een\u0219ine, la Eul nostru adev\u0103rat? 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