{"id":159463,"date":"2023-04-03T22:33:50","date_gmt":"2023-04-03T20:33:50","guid":{"rendered":"https:\/\/atena.sk\/blog\/?p=159463"},"modified":"2023-04-17T12:58:27","modified_gmt":"2023-04-17T10:58:27","slug":"naucte-sa-zvladat-stresove-situacie","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/","title":{"rendered":"Nau\u010dte sa zvl\u00e1da\u0165 stresov\u00e9 situ\u00e1cie"},"content":{"rendered":"\n<p>Svet sa vyv\u00edja a s n\u00edm prib\u00fadaj\u00fa aj veci, ktor\u00e9 n\u00e1m sp\u00f4sobuj\u00fa stres. Pred 50 000 rokmi boli na\u0161ou hlavnou staros\u0165ou pred\u00e1tori. Dnes \u010del\u00edme mno\u017estvu stresorov, ako s\u00fa term\u00edny v pr\u00e1ci, dopravn\u00e9 z\u00e1pchy a dokonca aj alarmuj\u00face textov\u00e9 spr\u00e1vy. Napriek t\u00fdmto zmen\u00e1m zostala reakcia \u010dloveka na stres do ve\u013ekej miery <strong>rovnak\u00e1<\/strong>.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Pre\u010do \u013eudsk\u00e9 telo reaguje na stres pr\u00e1ve takto?<\/h2>\n\n\n\n<p>Nez\u00e1le\u017e\u00ed na tom, \u010di \u010dlovek \u010del\u00ed bl\u00ed\u017eiacemu sa levovi alebo alarmuj\u00facej spr\u00e1ve. Neur\u00f3ny v mozgu iniciuj\u00fa <strong>identick\u00e9 reakcie<\/strong>. Do tela sa vyplavuje adrenal\u00edn, acetylchol\u00edn a \u010fal\u0161ie chemick\u00e9 l\u00e1tky. To sp\u00f4sobuje zr\u00fdchlen\u00fd tep a d\u00fdchanie, ako aj roz\u0161\u00edren\u00e9 zreni\u010dky. To v\u0161etko sa udeje pribli\u017ene za pol sekundy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010co m\u00f4\u017eeme urobi\u0165, aby sme to zastavili?<\/h2>\n\n\n\n<p>Pod\u013ea doktora neurobiol\u00f3gie <em>Andrewa D. Hubermanna<\/em> existuje rie\u0161enie tohto probl\u00e9mu. Jeden zo vzorcov d\u00fdchania, ktor\u00fd sk\u00fama, sa naz\u00fdva <em>&#8222;fyziologick\u00fd&#8220;<\/em> &#8211; vzor d\u00fdchania, pri ktorom<strong> po dvoch n\u00e1dychoch cez nos nasleduje pred\u013a\u017een\u00fd v\u00fddych cez \u00fasta<\/strong>. Pod\u013ea Hubermanna je to d\u00f4vod, pre\u010do to funguje: <em>&#8222;V p\u013e\u00facach m\u00e1te mal\u00e9 vreck\u00e1 (p\u013e\u00facne mech\u00fariky) zv\u00e4\u010d\u0161uj\u00face objem na z\u00e1klade vzduchu, ktor\u00fd prijmete. Hladina kysl\u00edka za\u010dne klesa\u0165 a v krvnom rie\u010disku a v tele sa zv\u00fd\u0161i hladina oxidu uhli\u010dit\u00e9ho, \u010do je ve\u013ek\u00e1 \u010das\u0165 signaliz\u00e1cie stresovej reakcie.&#8220;<\/em><\/p>\n\n\n\n<p>Dvojit\u00fd n\u00e1dych otv\u00e1ra alveoly a umo\u017e\u0148uje prij\u00edma\u0165 viac kysl\u00edka. Z\u00e1rove\u0148 sa dlh\u00fdm v\u00fddychom zbav\u00edte oxidu uhli\u010dit\u00e9ho. Pod\u013ea Hubermanna je to technika, ktor\u00fa m\u00f4\u017eu \u013eudia pou\u017e\u00edva\u0165 kedyko\u013evek a kdeko\u013evek s cie\u013eom zn\u00ed\u017ei\u0165 stres.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sta\u010d\u00ed technika d\u00fdchania na to, aby sme prekonali stres?<\/h2>\n\n\n\n<p>N\u00e1cvik d\u00fdchania m\u00f4\u017ee by\u0165 vynikaj\u00facim n\u00e1strojom na kr\u00e1tkodob\u00e9 zvl\u00e1dnutie stresu. Pom\u00e1ha v\u0161ak iba n\u00e1\u0161mu mozgu &#8222;nad\u00fdchnu\u0165 sa \u010derstv\u00e9ho vzduchu&#8220;. Preto je d\u00f4le\u017eit\u00e9 osvoji\u0165 si <strong>n\u00e1vyky<\/strong>, ktor\u00e9 pom\u00e1haj\u00fa zvl\u00e1da\u0165 stres dlhodobo.<\/p>\n\n\n\n<p>Jednou z \u00fa\u010dinn\u00fdch strat\u00e9gi\u00ed zvl\u00e1dania stresu je <strong>fyzick\u00e9 cvi\u010denie<\/strong>, ktor\u00e9 preuk\u00e1zate\u013ene zni\u017euje hladinu stresov\u00fdch horm\u00f3nov, ako je kortizol, a zvy\u0161uje hladinu endorf\u00ednov, l\u00e1tok sp\u00f4sobuj\u00facich dobr\u00fa n\u00e1ladu. \u010ci u\u017e ide o r\u00fdchlu prech\u00e1dzku, hodinu jogy alebo posil\u0148ovanie, fyzick\u00e1 aktivita m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 pocity stresu a \u00fazkosti.<\/p>\n\n\n\n<p>\u010eal\u0161\u00edm \u00fa\u010dinn\u00fdm sp\u00f4sobom zvl\u00e1dania stresu je pestovanie <strong>siln\u00e9ho podporn\u00e9ho syst\u00e9mu<\/strong>. Ten m\u00f4\u017ee zah\u0155\u0148a\u0165 priate\u013eov, rodinu, spolupracovn\u00edkov alebo podporn\u00e9 skupiny. Rozhovor s niek\u00fdm o na\u0161ich stresoch a obav\u00e1ch n\u00e1m pom\u00f4\u017ee c\u00edti\u0165 sa vypo\u010dut\u00fd. Z\u00e1rove\u0148 n\u00e1m pon\u00faka nov\u00fd poh\u013ead a potenci\u00e1lne rie\u0161enia. Okrem toho tr\u00e1venie \u010dasu s bl\u00edzkymi a \u00fa\u010das\u0165 na spolo\u010densk\u00fdch aktivit\u00e1ch navodzuje pocit spojenia a spolupatri\u010dnosti, \u010do pom\u00e1ha zn\u00ed\u017ei\u0165 pocit stresu a izol\u00e1cie. Vybudovanie silnej podpory si vy\u017eaduje \u010das a \u00fasilie, ale je siln\u00fdm zdrojom \u00fatechy a odolnosti v \u0165a\u017ek\u00fdch \u010dasoch.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Najd\u00f4le\u017eitej\u0161ie je zaobera\u0165 sa probl\u00e9mami namiesto sympt\u00f3mov<\/h2>\n\n\n\n<p>V spolo\u010dnosti <a href=\"https:\/\/atena.org\">Atena <\/a>ver\u00edme v rie\u0161enie probl\u00e9mov. Rovnako to vid\u00edme aj pri strese &#8211; je u\u017eito\u010dn\u00e9 vedie\u0165, ako sa s n\u00edm vyrovna\u0165. D\u00f4le\u017eitej\u0161ie je v\u0161ak zbavi\u0165 sa jeho pr\u00ed\u010diny. Ak poci\u0165ujete stres kv\u00f4li probl\u00e9mom v man\u017eelstve, pravdepodobne by ste sa mali s niek\u00fdm porozpr\u00e1va\u0165 alebo nav\u0161t\u00edvi\u0165 terapeuta. Pokia\u013e je pr\u00ed\u010dinou stresu nedostatok sp\u00e1nku, mo\u017eno nastal \u010das na \u00fapravu v\u00e1\u0161ho denn\u00e9ho re\u017eimu. Ak je pr\u00ed\u010dinou stresu finan\u010dn\u00e1 nestabilita, pravdepodobne je \u010das h\u013eada\u0165 si lep\u0161ie platen\u00fa pr\u00e1cu.<\/p>\n\n\n\n<p>Nem\u00f4\u017eeme v\u00e1m pom\u00f4c\u0165 napravi\u0165 va\u0161e man\u017eelstvo alebo ka\u017edodenn\u00fd re\u017eim. Na druhej strane, my v <a href=\"https:\/\/atena.org\">Atene<\/a> v\u00e1m m\u00f4\u017eeme pon\u00faknu\u0165 <strong>lep\u0161iu pr\u00e1cu<\/strong>! V\u010faka na\u0161im 15-ro\u010dn\u00fdm sk\u00fasenostiam m\u00f4\u017eete v\u0161etok stres necha\u0165 na n\u00e1s a s\u00fastredi\u0165 sa na to, \u010do je pre v\u00e1s d\u00f4le\u017eit\u00e9 &#8211; dobre vykon\u00e1va\u0165 svoju pr\u00e1cu a profesion\u00e1lne r\u00e1s\u0165. <em>Pracujte s profesion\u00e1lmi &#8211; \u00faspech nie je n\u00e1hoda!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Technika d\u00fdchania m\u00f4\u017ee sl\u00fa\u017ei\u0165 ako kr\u00e1tkodob\u00e9 rie\u0161enie na zn\u00ed\u017eenie stresu, preto\u017ee pom\u00e1ha zv\u00fd\u0161i\u0165 hladinu kysl\u00edka a zn\u00ed\u017ei\u0165 hladinu oxidu uhli\u010dit\u00e9ho v tele. Na \u00fa\u010dinn\u00e9 zvl\u00e1danie stresu je v\u0161ak d\u00f4le\u017eit\u00e9 osvoji\u0165 si dlhodob\u00e9 strat\u00e9gie zvl\u00e1dania stresu, ako je napr\u00edklad cvi\u010denie. K\u013e\u00fa\u010dov\u00e9 je aj rie\u0161enie z\u00e1kladnej pr\u00ed\u010diny stresu, ako s\u00fa man\u017eelsk\u00e9 alebo finan\u010dn\u00e9 probl\u00e9my. Atena dok\u00e1\u017ee pom\u00f4c\u0165 poskytnut\u00edm lep\u0161ej pr\u00e1ce.<\/p>\n","protected":false},"author":20,"featured_media":159465,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,55],"tags":[],"acf":{"facebookpost":"Aj ke\u010f s\u00fa pr\u00ed\u010diny stresu v s\u00fa\u010dasnosti \u00faplne in\u00e9 ako pred 50 000 rokmi, st\u00e1le reagujeme rovnako. Tento pocit v\u0161ak m\u00f4\u017eeme zvl\u00e1dnu\u0165 pomocou jednoduchej techniky d\u00fdchania.","popis_socialneho_obrazku":"Pom\u00e1ha technika d\u00fdchania zvl\u00e1da\u0165 stres?"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nau\u010dte sa zvl\u00e1da\u0165 stresov\u00e9 situ\u00e1cie - Atena blog<\/title>\n<meta name=\"description\" content=\"V r\u00fdchlom tempe fungovania modernej spolo\u010dnosti je stres v\u0161ade okolo n\u00e1s. Preto je ve\u013emi d\u00f4le\u017eit\u00e9 vedie\u0165, ako ho zvl\u00e1da\u0165.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nau\u010dte sa zvl\u00e1da\u0165 stresov\u00e9 situ\u00e1cie - Atena blog\" \/>\n<meta property=\"og:description\" content=\"Stres - kedysi obrann\u00fd mechanizmus, ktor\u00fd n\u00e1m pom\u00e1hal vyhn\u00fa\u0165 sa pred\u00e1torom. Teraz je to v\u0161ak len zl\u00fd pocit, ktor\u00fd n\u00e1s rob\u00ed neprodukt\u00edvnymi, ne\u0161\u0165astn\u00fdmi a nezdrav\u00fdmi. Preto je d\u00f4le\u017eit\u00e9 nau\u010di\u0165 sa s n\u00edm zaobch\u00e1dza\u0165. Dobrou spr\u00e1vou je, \u017ee to nie je tak\u00e9 \u0165a\u017ek\u00e9, ako to mo\u017eno vyzer\u00e1.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/\" \/>\n<meta property=\"og:site_name\" content=\"Atena blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-03T20:33:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-17T10:58:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/04\/insta-post-48.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Marin Nedelev\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marin Nedelev\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"NewsArticle\",\"@id\":\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/\"},\"author\":{\"name\":\"Marin Nedelev\",\"@id\":\"https:\/\/atena.sk\/blog\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168\"},\"headline\":\"Nau\u010dte sa zvl\u00e1da\u0165 stresov\u00e9 situ\u00e1cie\",\"datePublished\":\"2023-04-03T20:33:50+00:00\",\"dateModified\":\"2023-04-17T10:58:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/\"},\"wordCount\":759,\"publisher\":{\"@id\":\"https:\/\/atena.sk\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/04\/AdobeStock_187929429-scaled.jpg\",\"articleSection\":[\"Porad\u0148a\",\"Klienti\"],\"inLanguage\":\"sk-SK\"},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/\",\"url\":\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/\",\"name\":\"Nau\u010dte sa zvl\u00e1da\u0165 stresov\u00e9 situ\u00e1cie - Atena blog\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/naucte-sa-zvladat-stresove-situacie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2023\/04\/AdobeStock_187929429-scaled.jpg\",\"datePublished\":\"2023-04-03T20:33:50+00:00\",\"dateModified\":\"2023-04-17T10:58:27+00:00\",\"description\":\"V r\u00fdchlom tempe fungovania modernej spolo\u010dnosti je stres v\u0161ade okolo n\u00e1s. 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