{"id":115767,"date":"2024-09-17T11:37:34","date_gmt":"2024-09-17T08:37:34","guid":{"rendered":"https:\/\/realitatearutiera.ro\/?p=115767"},"modified":"2024-09-17T11:37:52","modified_gmt":"2024-09-17T08:37:52","slug":"anxietatea-si-depresia","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=115767","title":{"rendered":"Anxietatea \u0219i depresia"},"content":{"rendered":"\n

Pe m\u0103sur\u0103 ce zilele devin mai scurte \u0219i se \u00eentunec\u0103 mai devreme, mintea \u0219i corpul nostru \u00eencep s\u0103 se adapteze la noul anotimp.<\/p>\n\n\n\n

\"image\"<\/figure>\n\n\n\n

Pe m\u0103sur\u0103 ce toamna avanseaz\u0103, zilele devin mai scurte \u0219i e\u0219ti expus la mai pu\u021bin\u0103 lumin\u0103 solar\u0103. Acest lucru \u00ee\u021bi deregleaz\u0103 ritmul circadian \u0219i poate afecta ciclurile de somn. Este posibil s\u0103 observi c\u0103 dormi mai mult dec\u00e2t \u00een timpul verii. De fapt, un studiu de la Harvard Medical School arat\u0103 c\u0103 \u00een octombrie, oamenii dorm \u00een medie cu aproximativ 2,7 ore mai mult pe noapte, cea mai mare medie din an. Aceast\u0103 nevoie crescut\u0103 de somn se nume\u0219te hipersomnie \u0219i este exact opusul insomniei.<\/p>\n\n\n\n

Pentru c\u0103 \u00een timpul zilei de toamn\u0103 prime\u0219ti mai pu\u021bine raze ultraviolete, corpul t\u0103u devine confuz \u0219i are nevoie de mai mult somn pentru a se recupera. Cu toate acestea, din cauza lipsei de raze ultraviolete, ritmul t\u0103u circadian este perturbat, iar calitatea somnului sufer\u0103. A\u0219a c\u0103, de\u0219i dormi mai mult, te treze\u0219ti totu\u0219i obosit.<\/p>\n\n\n\n

Solu\u021bia? \u00cencearc\u0103 s\u0103 ie\u0219i la aer curat \u0219i s\u0103 te expui la soare, dac\u0103 po\u021bi, \u0219i ofer\u0103-\u021bi mai mult timp pentru somn. Dac\u0103 reu\u0219e\u0219ti, un pui de somn scurt la pr\u00e2nz poate fi o modalitate excelent\u0103 de a-\u021bi cre\u0219te nivelul de energie \u00een mijlocul zilei. Fii bl\u00e2nd cu tine \u0219i \u00een\u021belege c\u0103 poate dura c\u00e2teva s\u0103pt\u0103m\u00e2ni p\u00e2n\u0103 te obi\u0219nuie\u0219ti.<\/p>\n\n\n\n

Anxietatea \u0219i depresia se pot acutiza<\/h2>\n\n\n\n

Schimbarea sezonului \u00eenseamn\u0103 adesea o schimbare a programului pentru mul\u021bi dintre noi. \u0218coala a \u00eenceput, programul de lucru poate deveni mai \u00eenc\u0103rcat \u0219i poate p\u0103rea c\u0103 via\u021ba ta scap\u0103 de sub control. Cei care se confrunt\u0103 cu anxietate raporteaz\u0103 adesea o cre\u0219tere a simptomelor \u00een timpul toamnei.<\/p>\n\n\n\n

Lipsa luminii solare poate crea, de asemenea, simptome asem\u0103n\u0103toare depresiei<\/a> la multe persoane. Dac\u0103 sim\u021bi c\u0103 nu ai suficient\u0103 energie, te sim\u021bi trist sau observi o cre\u0219tere a g\u00e2ndurilor negative, este posibil s\u0103 experimentezi Tulburarea Afectiv\u0103 Sezonier\u0103.<\/p>\n\n\n\n

Solu\u021bia? Expunerea la c\u00e2t mai mult\u0103 lumin\u0103 solar\u0103 posibil\u0103 va avea un impact pozitiv asupra anxiet\u0103\u021bii crescute \u0219i va ajuta la cre\u0219terea nivelului de vitamina D \u00een corp, ceea ce poate u\u0219ura simptomele tulbur\u0103rii sezoniere. Ad\u0103ugarea unor plante adaptogene, cum ar fi ashwagandha \u00een rutina ta poate ajuta corpul s\u0103 se adapteze la stres \u0219i anxietate \u0219i s\u0103 \u00ee\u021bi sus\u021bin\u0103 starea de spirit pe parcursul schimb\u0103rii sezonului.<\/p>\n\n\n\n

Fii bl\u00e2nd cu tine \u0219i acord\u0103-\u021bi timp pentru odihn\u0103 \u0219i \u00eengrijire personal\u0103. Nu te for\u021ba prea tare cu lista de sarcini \u0219i asigur\u0103-te c\u0103 \u00ee\u021bi la\u0219i timp pentru relaxare.<\/p>\n\n\n\n

Strategii pentru a atenua impactul schimb\u0103rii de anotimp asupra s\u0103n\u0103t\u0103\u021bii mintale <\/strong><\/p>\n\n\n\n

1. Fii activ: Particip\u0103 la activit\u0103\u021bi fizice, at\u00e2t \u00een interior, c\u00e2t \u0219i \u00een aer liber. Exerci\u021biile fizice au un efect pozitiv documentat asupra s\u0103n\u0103t\u0103\u021bii mintale.<\/p>\n\n\n\n

2. Adopt\u0103 o rutin\u0103: Stabilirea unor rutine poate oferi stabilitate \u0219i structur\u0103, ajut\u00e2ndu-te s\u0103 faci fa\u021b\u0103 schimb\u0103rilor.<\/p>\n\n\n\n

3. R\u0103m\u00e2i conectat: Rela\u021biile sociale \u00ee\u021bi pot \u00eembun\u0103t\u0103\u021bi starea de spirit \u0219i s\u0103n\u0103tatea mintal\u0103.<\/p>\n\n\n\n

4. Mindfulness \u0219i medita\u021bie: Aceste practici te pot ajuta s\u0103 reduci stresul \u0219i s\u0103 \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti claritatea mental\u0103.<\/p>\n\n\n\n

5. Implic\u0103-te \u00een activit\u0103\u021bile de sezon: Participarea la activit\u0103\u021bi specifice toamnei te poate ajuta s\u0103 adop\u021bi o atitudine pozitiv\u0103 fa\u021b\u0103 de schimb\u0103ri.<\/p>\n\n\n\n

6. Consum\u0103 fructe \u0219i legume de sezon, cum ar fi cartofii dulci, dovlecii, merele, verde\u021burile \u0219i m\u00e2nc\u0103ruri confortabile precum supele \u0219i toc\u0103ni\u021bele de cas\u0103. Ofer\u0103 corpului t\u0103u alimente s\u0103n\u0103toase \u0219i satisf\u0103c\u0103toare, iar poftele tale vor fi potolite cu m\u00e2ncare hr\u0103nitoare.<\/p>\n\n\n\n

7. Asigur\u0103-te c\u0103 bei suficient\u0103 ap\u0103 la temperatura camerei. Deshidratarea poate fi mai frecvent\u0103 \u00een lunile mai reci, deoarece lipsa c\u0103ldurii nu ne semnaleaz\u0103 setea la fel de eficient.<\/p>\n\n\n\n

Sursa\/foto:cliksanatate<\/p>\n","protected":false},"excerpt":{"rendered":"

Pe m\u0103sur\u0103 ce zilele devin mai scurte \u0219i se \u00eentunec\u0103 mai devreme, mintea \u0219i corpul nostru \u00eencep s\u0103 se adapteze<\/p>\n","protected":false},"author":1,"featured_media":115768,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-115767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/realitatearutiera.ro\/wp-content\/uploads\/2024\/09\/index-2-2.webp","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-u7d","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/115767","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=115767"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/115767\/revisions"}],"predecessor-version":[{"id":115769,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/115767\/revisions\/115769"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/115768"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=115767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=115767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=115767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}