{"id":7467,"date":"2024-04-22T07:58:16","date_gmt":"2024-04-22T07:58:16","guid":{"rendered":"https:\/\/icbt.al\/?p=7467"},"modified":"2024-11-15T12:59:38","modified_gmt":"2024-11-15T12:59:38","slug":"dita-e-ndergjegjesimit-per-stresin","status":"publish","type":"post","link":"https:\/\/icbt.al\/en\/2024\/04\/22\/dita-e-ndergjegjesimit-per-stresin\/","title":{"rendered":"Stress Awareness Day"},"content":{"rendered":"<p><strong>Dita e Nd\u00ebrgjegj\u00ebsimit p\u00ebr Stresin &#8211; &#8220;M\u00ebnyra t\u00eb sh\u00ebndetshme p\u00ebr t\u2019u p\u00ebrballur me stresor\u00ebt e jet\u00ebs&#8221;<\/strong><\/p>\n<p>Kur stresi b\u00ebhet i pamenaxhuesh\u00ebm, provoni k\u00ebto mjete t\u00eb mb\u00ebshtetura n\u00eb shkenc\u00eb p\u00ebr ta p\u00ebrballuar at\u00eb n\u00eb m\u00ebnyra t\u00eb sh\u00ebndetshme.<\/p>\n<p>P\u00ebrvojat stresuese jan\u00eb pjes\u00eb normale e jet\u00ebs, por p\u00ebrgjigja e stresit \u00ebsht\u00eb nj\u00eb mekaniz\u00ebm mbijetues q\u00eb na nxit t\u2019u p\u00ebrgjigjemi k\u00ebrc\u00ebnimeve. Disa lloje t\u00eb stresit jan\u00eb pozitive: Imagjino t\u00eb q\u00ebndrosh para nj\u00eb turme p\u00ebr t\u00eb mbajtur nj\u00eb fjalim dhe t\u2019ja dal\u00ebsh shum\u00eb mir\u00eb. Stresuese? Sigurisht. Por gjithashtu sfiduese dhe e k\u00ebnaqshme.<\/p>\n<p><strong>Stresi akut vs. Stresi kronik<\/strong><\/p>\n<p>T\u00eb p\u00ebrjetuarit e stresit mund t\u00eb jet\u00eb kronike ose akute. Stresi akut zakonisht ndodh si reagim ndaj nj\u00eb stresori afat-shkurt\u00ebr, si nj\u00eb aksident me makin\u00eb apo nj\u00eb grindje me partnerin. Stresi akut mund t\u00eb jet\u00eb shum\u00eb shqet\u00ebsues por zakonisht kalon shpejt dhe n\u00eb m\u00ebnyr\u00eb tipike p\u00ebrgjigjet mir\u00eb ndaj teknikave t\u00eb relaksimit si frym\u00ebmarrja apo aktiviteti fizik.<\/p>\n<p>Stresi kronik ndodh kur stresor\u00ebt nuk pushojn\u00eb. Shkaqet e stresit kronik jan\u00eb t\u00eb ndryshme, nga situata q\u00eb njer\u00ebzit mund t\u00eb kontrollojn\u00eb dhe shmangin (si t\u00eb pasurit nj\u00eb miq\u00ebsi toksike) tek v\u00ebshtir\u00ebsi q\u00eb jan\u00eb t\u00eb v\u00ebshtira p\u00ebr t\u2019u shmangur (varf\u00ebria, racizmi apo diskriminime t\u00eb tjera). Stresi kronik mund t\u00eb d\u00ebmtoj\u00eb sh\u00ebndetin t\u00ebnd mendor dhe fizik. T\u00eb qenit n\u00eb stres kronik t\u00eb b\u00ebn t\u00eb ndihesh i\/e rraskapitur, ul\u00eb aft\u00ebsin\u00eb p\u00ebr t\u2019u p\u00ebrq\u00ebndruar dhe shkakton kok\u00ebdhimbje dhe v\u00ebshtir\u00ebsi n\u00eb tretje. P\u00ebr shkak se njer\u00ebzit p\u00ebrgjigjen ndryshe ndaj situatave stresuese, nj\u00eb situat\u00eb q\u00eb dikush e sheh si t\u00eb tolerueshme mund t\u00eb b\u00ebh\u00ebt burim i stresit kronik p\u00ebr nj\u00eb person tjet\u00ebr.<\/p>\n<p>Megjithat\u00eb, kur nj\u00eb stresor \u00ebsht\u00eb negativ dhe nuk mund t\u00eb shmanget apo luftohet \u2013 si reduktimi i stafit n\u00eb pun\u00eb ose kriza mjek\u00ebsore e nj\u00eb t\u00eb af\u00ebrmi \u2013 ose kur t\u00eb p\u00ebrjetuarit e stresit b\u00ebhet kronike, p\u00ebrgjigjet tona biologjike ndaj stresit mund t\u00eb d\u00ebmtojn\u00eb sh\u00ebndetin ton\u00eb fizik dhe mendor.<\/p>\n<p>Fatmir\u00ebsisht, ka disa mjete t\u00eb bazuara n\u00eb shkenc\u00eb p\u00ebr t\u00eb na ndihmuar t\u00eb luftojm\u00eb efektet negative t\u00eb stresit n\u00eb m\u00ebnyra t\u00eb sh\u00ebndetshme. K\u00ebto mjete rekomandojn\u00eb q\u00eb ju t\u00eb:<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<ul>\n<li><strong>P\u00ebrpiquni t\u00eb eliminoni stresor\u00ebt:<\/strong> T\u00eb p\u00ebrjetuarit e nj\u00eb niveli t\u00eb patoleruesh\u00ebm t\u00eb stresit psikologjik varet nga intensiteti i situat\u00ebs dhe personit q\u00eb e p\u00ebrjeton at\u00eb. M\u00ebnyra se si ti percepton dhe mendon p\u00ebr nj\u00eb stresor mund t\u00eb ket\u00eb nj\u00eb ndikim t\u00eb madh dhe n\u00eb m\u00ebnyr\u00ebn se si ti p\u00ebrgjigjesh. Nuk \u00ebsht\u00eb gjithmon\u00eb e mundur t\u00eb largohesh nga nj\u00eb situat\u00eb apo ta shmang\u00ebsh nj\u00eb problem, por ti mund t\u00eb provosh ta reduktosh stresin q\u00eb je duke ndjer\u00eb. Vler\u00ebso n\u00ebse mund t\u00eb ndryshosh situat\u00ebn q\u00eb po t\u00eb shkakton stres, ndoshta duke hequr disa p\u00ebrgjegj\u00ebsi, relaksuar standardet q\u00eb ke ose duke k\u00ebrkuar ndihm\u00eb.<\/li>\n<li><strong>Kultivoni mb\u00ebshtetje sociale:<\/strong> Mb\u00ebshtetja e fort\u00eb sociale mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb rezilienc\u00ebn ndaj stresit. K\u00ebrkoni kontakt strategjikisht. Disa miq apo t\u00eb af\u00ebrm mund t\u00eb jen\u00eb t\u00eb mir\u00eb n\u00eb t\u00eb d\u00ebgjuar dhe simpatizuar. T\u00eb tjer\u00ebt mund t\u00eb ofrojn\u00eb ndihm\u00eb t\u00eb shk\u00eblqyer praktike, si t\u00eb t\u00eb sjellin nj\u00eb shujt\u00eb t\u00eb gatuar n\u00eb sht\u00ebpi ose t\u00eb kujdesen nj\u00eb or\u00eb p\u00ebr f\u00ebmij\u00ebn tuaj. T\u00eb dh\u00ebnit mb\u00ebshtetje gjithashtu mund t\u00eb rris\u00eb emocionet pozitive dhe t\u00eb ul\u00eb emocionet negative. Thjesht sigurohu q\u00eb marr\u00ebdh\u00ebniet e tua t\u00eb q\u00ebndrojn\u00eb t\u00eb balansuara. Nj\u00eb mik q\u00eb k\u00ebrkon mb\u00ebshtetje por nuk e ofron at\u00eb kurr\u00eb mund t\u00eb rris\u00eb nivelin t\u00ebnd t\u00eb stresit.<\/li>\n<li><strong>Ndjekni nj\u00eb diet\u00eb t\u00eb pasur:<\/strong>\u00a0Kur konfrontoheni me nj\u00eb stresor, sistemi nervor qendror liron adrenalin\u00eb dhe kortisol, q\u00eb ndikon traktin e tretjes n\u00eb mes t\u00eb ndryshimeve t\u00eb tjera fiziologjike. Stresi akut mund t\u00eb vras\u00eb oreksin, por lirimi i hormonit kortisol gjat\u00eb stresit kronik mund t\u00eb shkaktoj\u00eb d\u00ebshira p\u00ebr t\u00eb ngr\u00ebn\u00eb gj\u00ebra me yndyr\u00eb dhe sheqer. Hulumtimet gjithashtu sugjerojn\u00eb q\u00eb kortisoli i lart\u00eb n\u00eb kombinim me konsumimin e lart\u00eb t\u00eb sheqerit mund t\u00eb nxis\u00eb depozitimin e yndyr\u00ebs rreth organeve tona t\u00eb brendshme \u2013 yndyr\u00eb kjo q\u00eb \u00ebsht\u00eb e lidhur me s\u00ebmundje kardiovaskulare dhe metabolike. Nj\u00eb diet\u00eb e lart\u00eb n\u00eb larmshm\u00ebri t\u00eb p\u00ebrb\u00ebr\u00ebsve mund t\u00eb mbroj\u00eb sh\u00ebndetin si dhe t\u00eb ofroj\u00eb m\u00eb shum\u00eb energji fizik\u00eb p\u00ebr t\u2019u marr\u00eb me sfida. Nuk ka nevoj\u00eb t\u00eb b\u00ebhesh vegan brenda nat\u00ebs apo t\u00eb betohesh q\u00eb nuk do hash kurr\u00eb m\u00eb biskota- thjesht syno t\u00eb konsumosh nj\u00eb ylber frutash dhe perimesh si pjes\u00eb t\u00eb diet\u00ebs t\u00ebnde ditore. Shmang t\u00eb p\u00ebrdorurit e substancave si alkooli p\u00ebr ta b\u00ebr\u00eb m\u00eb pak intense p\u00ebrgjigjen e stresit duke qen\u00eb se substancat nuk zgjidhin rr\u00ebnj\u00ebn e problemit t\u00ebnd dhe mund t\u00eb ken\u00eb efekte serioze n\u00eb sh\u00ebndetin t\u00ebnd.<\/li>\n<li><strong>Relaksoni muskujt:<\/strong>\u00a0p\u00ebr shkak se stresi b\u00ebn q\u00eb muskujt t\u00eb tensionohen, t\u00eb qenit i\/e stresuar mund t\u00eb krijoj\u00eb kok\u00ebdhimbje, dhimbje shpinde dhe lodhje t\u00eb p\u00ebrgjithshme. Luftoni stresin dhe k\u00ebto simptoma me shtriqje, masazhe apo vask\u00eb me uj\u00eb t\u00eb ngroht\u00eb. Ju gjithashtu mund t\u00eb provoni relaksimin progresiv t\u00eb muskujve, nj\u00eb metod\u00eb q\u00eb \u00ebsht\u00eb d\u00ebshmuar t\u00eb ul\u00eb ankthin dhe t\u00eb p\u00ebrmir\u00ebsoj\u00eb sh\u00ebndetin mendor n\u00eb p\u00ebrgjith\u00ebsi.<\/li>\n<li><strong>Meditoni<\/strong>: studime t\u00eb shumta kan\u00eb treguar q\u00eb meditimi mindful mund t\u00eb zvog\u00ebloj\u00eb stresin dhe ankthin psikologjik. P\u00ebr t\u00eb filluar, vendosni nj\u00eb 5 minut\u00ebsh t\u00eb lir\u00eb n\u00eb nj\u00eb vend t\u00eb qet\u00eb p\u00ebr t\u2019u ulur dhe marr\u00eb frym\u00eb. Fokusohu n\u00eb momentin e tash\u00ebm, n\u00ebse mendime t\u00eb tjera t\u00eb vijn\u00eb, pranoji dhe lejoji t\u00eb ikin. Mos gjyko veten p\u00ebr at\u00eb q\u00eb mendon.<\/li>\n<li><strong>Mbroni gjumin tuaj<\/strong>: Stresi i dit\u00ebs ndikon gjumin gjat\u00eb nat\u00ebs. P\u00ebr t\u2019i b\u00ebr\u00eb gj\u00ebrat m\u00eb keq, t\u00eb humburit gjum\u00eb mund t\u00eb ndikoj\u00eb edhe konjicionin dhe humorin. Si t\u00eb fleni m\u00eb mir\u00eb? Provoni t\u00eb zhvilloni nj\u00eb rutin\u00eb gjumi t\u00eb vazhdueshme q\u00eb lejon koh\u00eb p\u00ebr t\u2019u relaksuar para se t\u00eb fikni dritat. Largoni ekranet para gjumit dhe shmangni kafein\u00ebn dhe alkoolin pasditeve dhe n\u00eb mbr\u00ebmje. S\u00eb fundmi, l\u00ebvizni trupin tuaj gjat\u00eb dit\u00ebs: hulumtime t\u00eb shumta tregojn\u00eb q\u00eb aktiviteti fizik mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb gjumin.<\/li>\n<li><strong>L\u00ebvizni<\/strong>: T\u00eb l\u00ebvizurit, qoft\u00eb edhe shkurt, jo vet\u00ebm q\u00eb mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb gjumin, por drejt\u00ebp\u00ebrs\u00ebdrejti lufton stresin. Aktiviteti fizik mund t\u00eb bllokoj\u00eb disa nga efektet negative t\u00eb stresit, duke p\u00ebrfshir\u00eb ndikimin e stresit n\u00eb sistemin imunitar. T\u00eb shtuarit aktivitet fizik nuk ka pse t\u00eb jet\u00eb e shtrenjt\u00eb ose komplekse: nj\u00eb sh\u00ebtitje 30 minuta ose nj\u00eb seanc\u00eb vall\u00ebzimi n\u00eb dhom\u00eb t\u00eb ndenj\u00ebs ndihmon mjaftuesh\u00ebm.<\/li>\n<li><strong>Merrni nj\u00eb moment n\u00eb natyr\u00eb<\/strong>: Studime t\u00eb zhvilluara n\u00eb disa vende kan\u00eb treguar q\u00eb hap\u00ebsirat e gjelb\u00ebrta p\u00ebrmir\u00ebsojn\u00eb humorin. Madje edhe videot e natyr\u00ebs mund t\u00eb p\u00ebrshpejtojn\u00eb sh\u00ebrimin nga stresi krahasuar me video t\u00eb hap\u00ebsirave urbane. T\u00eb marrurit nj\u00eb moment p\u00ebr ta v\u00ebn\u00eb re natyr\u00ebn \u2013 mund ta rifokusoj\u00eb dhe qet\u00ebsoj\u00eb mendjen.<\/li>\n<li><strong>Mbani aktivitetet e juaja t\u00eb k\u00ebnaqshme<\/strong>: Kur jeta b\u00ebhet e mundimshme, njer\u00ebzit shpesh heqin dor\u00eb nga aktivitetet q\u00eb ju p\u00eblqejn\u00eb. Por, t\u00eb hequrit dor\u00eb nga k\u00ebnaq\u00ebsia mund t\u00eb jet\u00eb kund\u00ebr-produktive. Edhe kur e ke koh\u00ebn e z\u00ebn\u00eb, shiko p\u00ebr mund\u00ebsi p\u00ebr t\u00eb b\u00ebr\u00eb dicka p\u00ebr veten, qoft\u00eb n\u00ebse \u00ebsht\u00eb t\u00eb lexosh nj\u00eb lib\u00ebr, t\u00eb k\u00ebndosh k\u00ebng\u00ebn e preferuar apo ta shikosh nj\u00eb film komedi. Humori dhe t\u00eb qeshurit mund t\u00eb ken\u00eb p\u00ebrfitime p\u00ebr sh\u00ebndetin t\u00ebnd mendor si dhe fizik.<\/li>\n<li><strong>Rikornizo t\u00eb menduarit t\u00ebnd<\/strong>: Nj\u00eb nga trajtimet m\u00eb t\u00eb mb\u00ebshtetura nga studimet p\u00ebr stresin dhe ankthin \u00ebsht\u00eb Terapia Konjitive Bihejviorale, apo CBT. N\u00eb rr\u00ebnj\u00eb t\u00eb CBT-s\u00eb \u00ebsht\u00eb t\u00eb kuptuarit q\u00eb mendimet q\u00eb kemi, ndikojn\u00eb emocionet tona q\u00eb me radh\u00eb ndikojn\u00eb sjelljet tona. T\u00eb rikornizuarit e mendimeve q\u00eb kemi rreth nj\u00eb stresori mund t\u00eb na ndihmoj\u00eb t\u00eb menaxhojm\u00eb emocionet tona dhe t\u00eb ul\u00eb ndjenjat e stresit. Vendos pritshm\u00ebri realiste p\u00ebr veten dhe syno t\u00eb pranuarit e situatave q\u00eb jan\u00eb jasht\u00eb kontrollit t\u00ebnd.<\/li>\n<li><strong>K\u00ebrkoni ndihm\u00eb:<\/strong>\u00a0N\u00ebse ndihesh i\/e st\u00ebrmunduar dhe t\u00eb ndihmuarit veten nuk \u00ebsht\u00eb duke funksionuar, k\u00ebrko nj\u00eb psikolog ose nj\u00eb ofrues tjet\u00ebr t\u00eb sh\u00ebndetit mendor q\u00eb mund t\u00eb t\u00eb ndihmoj\u00eb t\u00eb m\u00ebsosh si t\u00eb menaxhosh stresin n\u00eb m\u00ebnyr\u00eb m\u00eb efektive. Ai apo ajo mund t\u00eb t\u00eb ndihmoj\u00eb t\u00eb idetifikosh situata apo sjelljet q\u00eb kontribuojn\u00eb n\u00eb stresin t\u00ebnd dhe t\u00eb zhvillosh nj\u00eb plan veprimi p\u00ebr t\u00eb ndryshuar stresor\u00ebt, mjedisin dhe p\u00ebrgjigjet e tua.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Nga: <a href=\"https:\/\/www.apa.org\/monitor\/2015\/12\/pc\">American Psychological Association (APA)<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Dita e Nd\u00ebrgjegj\u00ebsimit p\u00ebr Stresin &#8211; &#8220;M\u00ebnyra t\u00eb sh\u00ebndetshme p\u00ebr t\u2019u p\u00ebrballur me stresor\u00ebt e jet\u00ebs&#8221; Kur stresi b\u00ebhet i pamenaxhuesh\u00ebm, provoni k\u00ebto mjete t\u00eb mb\u00ebshtetura n\u00eb shkenc\u00eb p\u00ebr ta p\u00ebrballuar at\u00eb n\u00eb m\u00ebnyra t\u00eb sh\u00ebndetshme. P\u00ebrvojat stresuese jan\u00eb pjes\u00eb normale e jet\u00ebs, por p\u00ebrgjigja e stresit \u00ebsht\u00eb nj\u00eb mekaniz\u00ebm mbijetues q\u00eb na nxit t\u2019u [&hellip;]<\/p>","protected":false},"author":1,"featured_media":7469,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43,44],"tags":[],"class_list":["post-7467","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psikoterapi","category-shendeti-mendor"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/posts\/7467","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/comments?post=7467"}],"version-history":[{"count":4,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/posts\/7467\/revisions"}],"predecessor-version":[{"id":9927,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/posts\/7467\/revisions\/9927"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/media\/7469"}],"wp:attachment":[{"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/media?parent=7467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/categories?post=7467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/tags?post=7467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}