{"id":159605,"date":"2023-04-03T22:33:50","date_gmt":"2023-04-03T20:33:50","guid":{"rendered":"https:\/\/atena.sk\/blog\/ismokite-susidoroti-su-stresinemis-situacijomis\/"},"modified":"2023-04-17T13:06:18","modified_gmt":"2023-04-17T11:06:18","slug":"ismokite-susidoroti-su-stresinemis-situacijomis","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/lt\/ismokite-susidoroti-su-stresinemis-situacijomis\/","title":{"rendered":"I\u0161mokite susidoroti su stresin\u0117mis situacijomis."},"content":{"rendered":"\n<p>Pasaulis kei\u010diasi, o kartu su juo atsiranda dalyk\u0173, kurie kelia mums stres\u0105. Prie\u0161 50 000 met\u0173 m\u016bs\u0173 pagrindinis r\u016bpestis buvo pl\u0117\u0161r\u016bnai. \u0160iandien susiduriame su daugybe stres\u0105 kelian\u010di\u0173 veiksni\u0173, toki\u0173 kaip darbo terminai, eismo sp\u016bstys ir net nerim\u0105 kelian\u010dios trumposios \u017einut\u0117s. Nepaisant \u0161i\u0173 poky\u010di\u0173, \u017emogaus reakcija \u012f stres\u0105 i\u0161 esm\u0117s <strong>nepakito<\/strong>.<\/p>\n\n<!--more-->\n\n<h2 class=\"wp-block-heading\">Kod\u0117l \u017emogaus organizmas taip reaguoja \u012f stres\u0105?<\/h2>\n\n<p>Nesvarbu, ar susiduriame su art\u0117jan\u010diu li\u016btu, ar su nerim\u0105 kelian\u010diu prane\u0161imu. Smegenyse esantys neuronai inicijuoja <strong>identi\u0161kas reakcijas<\/strong>. Adrenalinas, acetilcholinas ir kitos chemin\u0117s med\u017eiagos i\u0161plaunamos \u012f organizm\u0105. D\u0117l to pada\u017en\u0117ja \u0161irdies plakimas ir kv\u0117pavimas, i\u0161siple\u010dia mokini\u0173 akys. Visa tai \u012fvyksta ma\u017edaug per pus\u0119 sekund\u0117s.<\/p>\n\n<h2 class=\"wp-block-heading\">K\u0105 galime padaryti, kad tai sustabdytume?<\/h2>\n\n<p>Pasak <em>Andrew D. Hubermanno<\/em>, \u0161i\u0105 problem\u0105 galima i\u0161spr\u0119sti. Vienas i\u0161 jo tiriam\u0173 kv\u0117pavimo modeli\u0173 vadinamas <em> fiziologiniu<\/em> &#8211; tai kv\u0117pavimas, kai<strong> po dviej\u0173 \u012fkv\u0117pim\u0173 per nos\u012f seka ilgas i\u0161kv\u0117pimas per burn\u0105<\/strong>. Hubermanno teigimu, jis veikia taip: <em>&#8222;Plau\u010diuose yra ma\u017eos ki\u0161en\u0117l\u0117s (alveol\u0117s), kuri\u0173 t\u016bris did\u0117ja priklausomai nuo \u012fkvepiamo oro kiekio. Deguonies kiekis ima ma\u017e\u0117ti, o anglies dioksido kiekis kraujotakoje ir organizme did\u0117ti, o tai yra didel\u0117 streso reakcijos signalo dalis.&#8221;<\/em><\/p>\n\n<p>Dvigubas kv\u0117pavimas atveria alveoles ir \u012f jas patenka daugiau deguonies. Tuo pa\u010diu metu ilgai i\u0161kv\u0117pdami atsikratysite anglies dioksido. Pasak Hubermanno, tai technika, kuri\u0105 \u017emon\u0117s gali naudoti bet kada ir bet kur, kad suma\u017eint\u0173 stres\u0105.<\/p>\n\n<h2 class=\"wp-block-heading\">Ar pakanka kv\u0117pavimo technikos stresui \u012fveikti?<\/h2>\n\n<p>Kv\u0117pavimo mokymas gali b\u016bti puiki trumpalaikio streso valdymo priemon\u0117. Ta\u010diau tai tik padeda m\u016bs\u0173 smegenims &#8222;\u012fkv\u0117pti gryno oro&#8221;. Tod\u0117l svarbu \u012fsisavinti <strong>\u012fpro\u010dius,<\/strong> kurie padeda valdyti stres\u0105 ilguoju laikotarpiu.<\/p>\n\n<p>Viena i\u0161 veiksming\u0173 streso valdymo strategij\u0173 &#8211; fiziniai <strong>pratimai,<\/strong> kurie, kaip \u012frodyta, ma\u017eina streso hormon\u0173, toki\u0173 kaip kortizolis, kiek\u012f ir didina endorfin\u0173, geros savijautos med\u017eiag\u0173, kiek\u012f. Nesvarbu, ar tai b\u016bt\u0173 greitas pasivaik\u0161\u010diojimas, jogos pamoka, ar treniruot\u0117, fizinis aktyvumas gali pad\u0117ti suma\u017einti stres\u0105 ir nerim\u0105.<\/p>\n\n<p>Kitas veiksmingas b\u016bdas valdyti stres\u0105 &#8211; sukurti <strong>stipri\u0105 paramos sistem\u0105<\/strong>. Tai gali b\u016bti draugai, \u0161eima, bendradarbiai ar paramos grup\u0117s. Pokalbis su kuo nors apie savo stres\u0105 ir baimes padeda mums pasijusti i\u0161girstiems. Kartu tai suteikia mums nauj\u0173 \u012f\u017evalg\u0173 ir galim\u0173 sprendim\u0173. Be to, leid\u017eiant laik\u0105 su artimaisiais ir dalyvaujant socialin\u0117je veikloje sukuriamas ry\u0161io ir priklausomyb\u0117s jausmas, kuris padeda suma\u017einti streso ir izoliacijos jausm\u0105. Stiprios paramos k\u016brimas reikalauja laiko ir pastang\u0173, ta\u010diau tai yra galingas paguodos ir atsparumo \u0161altinis sunkiais laikais.<\/p>\n\n<h2 class=\"wp-block-heading\">Svarbiausia spr\u0119sti problemas, o ne simptomus.<\/h2>\n\n<p>Bendrov\u0117je <a href=\"https:\/\/atena.org\">Atena <\/a>tikime problem\u0173 sprendimu. T\u0105 pat\u012f pastebime ir kalb\u0117dami apie stres\u0105 &#8211; naudinga \u017einoti, kaip su juo susidoroti. Ta\u010diau dar svarbiau atsikratyti jos prie\u017easties. Jei d\u0117l santuokos problem\u0173 patiriate stres\u0105, tikriausiai tur\u0117tum\u0117te su kuo nors pasikalb\u0117ti arba apsilankyti pas terapeut\u0105. Jei stres\u0105 sukelia miego tr\u016bkumas, galb\u016bt laikas pakoreguoti savo dienotvark\u0119. Jei j\u016bs\u0173 streso prie\u017eastis &#8211; finansinis nestabilumas, tikriausiai laikas ie\u0161koti geriau apmokamo darbo.<\/p>\n\n<p>Negalime pad\u0117ti jums i\u0161spr\u0119sti j\u016bs\u0173 santuokos ar kasdien\u0117s rutinos. Kita vertus, mes <a href=\"https:\/\/atena.org\">At\u0117nuose<\/a> galime jums pasi\u016blyti <strong>geresn\u012f darb\u0105<\/strong>! D\u0117l m\u016bs\u0173 15 met\u0173 patirties vis\u0105 stres\u0105 galite palikti mums ir susitelkti \u012f tai, kas jums svarbu &#8211; gerai atlikti savo darb\u0105 ir tobul\u0117ti profesin\u0117je srityje. <em>Dirbkite su profesionalais &#8211; s\u0117km\u0117 neatsitiktin\u0117!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kv\u0117pavimo technika gali b\u016bti trumpalaikis streso ma\u017einimo sprendimas, nes padeda padidinti deguonies ir suma\u017einti anglies dioksido kiek\u012f organizme. Ta\u010diau norint veiksmingai valdyti stres\u0105, svarbu taikyti ilgalaikes streso \u012fveikimo strategijas, pavyzd\u017eiui, mank\u0161t\u0105. Taip pat labai svarbu \u0161alinti pagrindines streso prie\u017eastis, pavyzd\u017eiui, santuokines ar finansines problemas. Atena gali pad\u0117ti teikdama geresn\u012f darb\u0105.<\/p>\n","protected":false},"author":20,"featured_media":159481,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[224,243],"tags":[],"acf":{"facebookpost":"Nors \u0161iandien streso prie\u017eastys labai skiriasi nuo t\u0173, kurios buvo prie\u0161 50 000 met\u0173, mes vis tiek reaguojame taip pat. Ta\u010diau \u0161\u012f jausm\u0105 galime suvaldyti naudodami paprast\u0105 kv\u0117pavimo technik\u0105.","popis_socialneho_obrazku":"Ar kv\u0117pavimo technika padeda \u012fveikti stres\u0105?"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>I\u0161mokite susidoroti su stresin\u0117mis situacijomis. - At\u0117n\u0173 tinklara\u0161tis<\/title>\n<meta name=\"description\" content=\"\u0160iuolaikin\u0117je visuomen\u0117je, kurioje vyrauja greitas tempas, stresas yra visur aplink mus. 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