T\u00eb ndalesh,<\/p>\n\n\n\n
t\u00eb marr\u00ebsh frym\u00eb thell\u00eb dhe t\u00eb marr\u00ebsh koh\u00eb<\/p>\n\n\n\n
p\u00ebr veten ndihmon kur ndiheni ve\u00e7an\u00ebrisht t\u00eb stresuar, edhe n\u00eb momentet m\u00eb t\u00eb v\u00ebshtira.<\/p>\n\n\n\n
Ankthi, brisht\u00ebsia emocionale dhe t\u00eb ndjerit vet\u00ebm shkaktojn\u00eb nj\u00eb seri emocionesh negative tek ne, q\u00eb pengojn\u00eb mir\u00ebqenien ton\u00eb fizike dhe mendore. Kur ne ndjehemi n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb dhe emocionet negative na pushtojn\u00eb, duhet t\u00eb marrim koh\u00eb dhe t\u00eb praktikojm\u00eb k\u00ebto 10 gj\u00ebra p\u00ebr t\u00eb ulur stresin, edhe n\u00eb sht\u00ebpi.<\/p>\n\n\n\n
Stresi na dob\u00ebson<\/p>\n\n\n\n
Kur ndjehemi t\u00eb stresuar, trupi prodhon kortizol i cili ul efikasitetin e antitrupave dhe e b\u00ebn trupin ton\u00eb m\u00eb t\u00eb brisht\u00eb. P\u00ebr mir\u00ebqenien fizike dhe mendore duhet t\u00eb zvog\u00eblojm\u00eb stresin p\u00ebrpara se t\u2019i b\u00ebjm\u00eb d\u00ebm vetes.<\/p>\n\n\n\n
Dielli<\/p>\n\n\n\n
Dilni n\u00eb ballkon, q\u00ebndroni atje p\u00ebr t\u00eb pakt\u00ebn nj\u00ebzet minuta \u00e7do dit\u00eb, t\u00eb gjitha dit\u00ebt. Rrezet e diellit q\u00eb ngrohin fytyr\u00ebn tuaj dhe cic\u00ebrimat e zogjve do t\u00eb zvog\u00ebloj\u00eb stresin dhe do t\u2019ju lejojn\u00eb t\u00eb \u00e7lodheni mend\u00ebrisht.<\/p>\n\n\n\n
Frym\u00ebmarrja<\/p>\n\n\n\n
Duket e par\u00ebnd\u00ebsishme por frym\u00ebmarrja ndihmon n\u00eb \u00e7lirimin e tensionit t\u00eb tep\u00ebrt. N\u00ebse ndihemi af\u00ebr nj\u00eb sulmi paniku ose ankthi, p\u00ebrqendrohuni n\u00eb frym\u00ebmarrjen diafragmatike.<\/p>\n\n\n\n
Ushtrime n\u00eb sht\u00ebpi<\/p>\n\n\n\n
B\u00ebni sport n\u00eb sht\u00ebpi. Pavar\u00ebsisht n\u00ebse b\u00ebhet fjal\u00eb p\u00ebr nj\u00eb vrapim n\u00eb vend, ushtrime barku ose zumba, ushtrimi sportiv prodhon endorfin\u00eb q\u00eb zvog\u00eblon hormonet e stresit.<\/p>\n\n\n\n
Ushqimi<\/p>\n\n\n\n
Disa ushqime jan\u00eb n\u00eb gjendje t\u00eb zvog\u00eblojn\u00eb veprimin e kortizolit, hormonit t\u00eb stresit. Midis k\u00ebtyre jan\u00eb toni, salmoni, spinaqi dhe \u00e7okollata e zez\u00eb. Koha p\u00ebr t\u00eb shkuar tek soba.<\/p>\n\n\n\n
Meditimi<\/p>\n\n\n\n
Meditimi \u00ebsht\u00eb padyshim nj\u00eb nga teknikat m\u00eb t\u00eb mira p\u00ebr uljen e stresit. Meditimi n\u00eb k\u00ebt\u00eb kuptim mund t\u2019ju ndihmoj\u00eb t\u00eb gjeni mir\u00ebqenie fal\u00eb njohurive t\u00eb thella t\u00eb gjendjeve mendore.<\/p>\n\n\n\n
Muzika<\/p>\n\n\n\n
D\u00ebgjimi i muzik\u00ebs prodhon dopamin\u00eb, nj\u00eb hormon i klasifikuar si ai i lumturis\u00eb dhe mir\u00ebqenies. \u00c7do dit\u00eb, mbase nd\u00ebrsa jeni duke gatuar ose rregulluar sht\u00ebpin\u00eb, futuni n\u00eb list\u00ebn tuaj t\u00eb preferuar p\u00ebr muzik\u00eb dhe shk\u00ebputuni nga \u00e7do gj\u00eb tjet\u00ebr.<\/p>\n\n\n\n
Pozitiviteti<\/p>\n\n\n\n
Mbajtja e nj\u00eb q\u00ebndrimi pozitiv dhe funksional ndihmon n\u00eb kontrollin e stresit. Le t\u2019i l\u00ebm\u00eb m\u00ebnjan\u00eb instinktet dhe impulset tona dhe t\u00eb mendojm\u00eb s\u00eb brendshmi p\u00ebr t\u00eb kuptuar m\u00eb mir\u00eb situatat p\u00ebrreth nesh.<\/p>\n\n\n\n
Puthni m\u00eb shum\u00eb<\/p>\n\n\n\n
Pavar\u00ebsisht n\u00ebse \u00ebsht\u00eb partneri apo f\u00ebmij\u00ebt tuaj, por edhe nj\u00eb qenush me kat\u00ebr k\u00ebmb\u00eb, mbushni me puthje ato q\u00eb doni, shkruan bota.al. \u00cbsht\u00eb nj\u00eb ila\u00e7 i sigurt p\u00ebr prodhimin e hormoneve t\u00eb lumturis\u00eb dhe uljen e stresit.<\/p>\n\n\n\n
Mos harroni t\u00eb qeshni<\/p>\n\n\n\n
Nj\u00eb q\u00ebndrim pozitiv mund t\u00eb jet\u00eb i dobish\u00ebm n\u00eb parandalimin e stresit. Buz\u00ebqeshja \u00ebsht\u00eb e mir\u00eb p\u00ebr sh\u00ebndetin, stimulon zemr\u00ebn dhe rrit endorfin\u00ebn dhe pastaj, le ta themi, na b\u00ebn m\u00eb t\u00eb bukur. Prandaj mos harroni asnj\u00ebher\u00eb t\u00eb qeshni.<\/p>\n","protected":false},"excerpt":{"rendered":"
T\u00eb ndalesh, t\u00eb marr\u00ebsh frym\u00eb thell\u00eb dhe t\u00eb marr\u00ebsh koh\u00eb p\u00ebr veten ndihmon kur ndiheni ve\u00e7an\u00ebrisht t\u00eb stresuar, edhe n\u00eb momentet m\u00eb t\u00eb v\u00ebshtira. Ankthi, brisht\u00ebsia emocionale dhe t\u00eb ndjerit vet\u00ebm shkaktojn\u00eb nj\u00eb seri emocionesh negative tek ne, q\u00eb pengojn\u00eb mir\u00ebqenien ton\u00eb fizike dhe mendore. Kur ne ndjehemi n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb dhe emocionet negative na […]<\/p>\n","protected":false},"author":5,"featured_media":25253,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[40,86],"tags":[364],"class_list":["post-25252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aktualitet","category-psikologu","tag-psikologu-2"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/25252","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=25252"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/25252\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/25253"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=25252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=25252"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=25252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}