G\u00e2ndurile negre sunt acele \u00eengrijor\u0103ri care apar f\u0103r\u0103 sa le putem controla ca moment, durat\u0103 sau intensitate. Ele \u0163in de anxietatea fiec\u0103rei persoane, de temerile privind viitorul asupra c\u0103ruia nu avem niciun control.
\nG\u00e2ndurile negre nu sunt, \u00eens\u0103, lipsite de pericole. Spre exemplu, sus\u0163in speciali\u015ftii, ele se pot transforma \u00een autoprofe\u0163ii, care se pot \u00eemplini. “Dac\u0103 eu cred c\u0103 g\u0103leata goal\u0103 este semn ca nu voi lua examenul, starea mea de \u00eencordare emo\u0163ionala poate cre\u015fte \u00eentr-at\u00e2t \u00eenc\u00e2t s\u0103 m\u0103 demobilizez la examen si sa il pierd efectiv”, explic\u0103 Smaranda Stan,\u00a0psiholog clinician \u015fi psihoterapeut pozitivist.<\/p>\n
\u00cen opinia sa, aceste g\u00e2nduri negative sunt, de fapt, un prilej de a ne cunoa\u015fte mai bine, de a identifica lucrurile si situa\u0163iile care ne \u00eensp\u0103im\u00e2nt\u0103 \u015fi, eventual, de a dezvolta strategii ra\u0163ionale de a le combate.<\/p>\n
Cum putem sc\u0103pa de g\u00e2ndurile negre pentru a reveni la starea de bine?<\/p>\n
1. Cel mai constructiv lucru pe care \u00eel putem face este s\u0103 ne ancor\u0103m \u00een prezent. Totu\u015fi, spune psihologul, o astfel de abordare este pu\u0163in mai dificil\u0103 dec\u00e2t pare, \u00eentruc\u00e2t studiile arat\u0103 c\u0103 o parte semnificativ\u0103 din timp o petrecem focus\u00e2ndu-ne pe chestiuni din trecut \u015fi o alt\u0103 parte, concentr\u00e2ndu-ne asupra a ceea ce ne dorim sau nu ne dorim s\u0103 se \u00eent\u00e2mple in viitor.<\/p>\n
2. Exerci\u0163iile de respira\u0163ie controlat\u0103, cu inspira\u0163ii si expira\u0163ii profunde, succedate la patru-cinci secunde, ne ajut\u0103 s\u0103 ne potolim pulsul care alearg\u0103 alarmant la fiecare apari\u0163ie a g\u00e2ndurilor care ne sperie.<\/p>\n
3. Ancorarea \u00een sim\u0163uri \u015fi \u00een prezent (ce v\u0103d \u00een respectivul moment – culori, texturi, obiecte – ce aud, ce mirosuri sau arome m\u0103 \u00eenconjoar\u0103 etc.) ne ajut\u0103 s\u0103 ne potolim tumultul emo\u0163ional.<\/p>\n
4. Unele persoane \u00eencearc\u0103 sa le alunge dezvolt\u00e2nd fel de fel de ritualuri sau supersti\u0163ii, cre\u00e2ndu-\u015fi iluzia c\u0103 astfel restabilesc controlul asupra situa\u0163iei. De exemplu, g\u00e2ndul negru al mor\u0163ii unei persoane dragi este alungat printr-o b\u0103taie \u00een lemn; \u00eent\u00e2lnirea unei persoane cu g\u0103leata goal\u0103 \u00een m\u00e2n\u0103 este v\u0103zut\u0103 ca aduc\u0103toare de ghinion \u015fi “corectat\u0103” cu trei pa\u015fi \u00een spate.<\/p>\n
5. Psihologul nu recomand\u0103 s\u0103 fugim din calea g\u00e2ndurilor negre \u015fi nici s\u0103 le stop\u0103m instantaneu. “Acest lucru nu va face dec\u00e2t sa gr\u0103beasc\u0103 reapari\u0163ia lor \u015fi s\u0103 le sporeasc\u0103 intensitatea. Exact ca \u015fi cum am avea un str\u0103in curios la u\u015fa de intrare a casei, care bate s\u0103 intre. Dac\u0103 \u00eel respingem, va bate \u00een continuare cu insisten\u0163\u0103. Dac\u0103 \u00eel l\u0103sam s\u0103 intre, \u00ee\u015fi va satisface curiozitatea \u015fi nu se va mai \u00eentoarce”, precizeaz\u0103 Smaranda Stan.<\/p>\n
6. O flexibilizare a g\u00e2ndirii va aduce cu sine diminuarea st\u0103rii de \u00eencordare, fapt care spore\u015fte \u015fansele de reu\u015fit\u0103. \u00cen felul acesta, g\u00e2ndurile negre pot c\u0103p\u0103ta tonuri de gri sau chiar s\u0103 devin\u0103 multicolore. “G\u0103leata goal\u0103 \u00eenseamn\u0103 ca nu voi promova examenul. Asta spune c\u0103 \u00een cazul meu este important\u0103 performan\u0163a. Dar \u015ftiu c\u0103 m-am preg\u0103tit pentru examenul respectiv \u015fi pot s\u0103 accept varianta \u00een care nu \u00eel voi promova, de\u015fi \u00eemi doresc foarte tare s\u0103 o fac”, exemplific\u0103 specialistul.<\/p>\n
Sursa:adevarul.ro<\/p>\n","protected":false},"excerpt":{"rendered":"
G\u00e2ndurile negre sunt acele \u00eengrijor\u0103ri care apar f\u0103r\u0103 sa le putem controla ca moment, durat\u0103 sau intensitate. Ele \u0163in de<\/p>\n","protected":false},"author":1,"featured_media":12503,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[1],"tags":[],"class_list":["post-12502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_featured_media_url":"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2016\/09\/persoana-ing..jpg?fit=%2C&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-3fE","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/12502","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=12502"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/12502\/revisions"}],"predecessor-version":[{"id":12506,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/12502\/revisions\/12506"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/12503"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}