{"id":9980,"date":"2025-03-05T08:45:46","date_gmt":"2025-03-05T08:45:46","guid":{"rendered":"https:\/\/icbt.al\/?p=9980"},"modified":"2025-03-12T11:05:05","modified_gmt":"2025-03-12T11:05:05","slug":"si-te-menaxhoni-ankthin-tani","status":"publish","type":"post","link":"https:\/\/icbt.al\/en\/2025\/03\/05\/si-te-menaxhoni-ankthin-tani\/","title":{"rendered":"Si t\u00eb menaxhoni ankthin tani?"},"content":{"rendered":"
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Ka shum\u00eb m\u00ebnyra p\u00ebr t\u00eb menaxhuar simptomat e ankthit n\u00eb k\u00ebt\u00eb moment, pavar\u00ebsisht n\u00ebse ndiheni t\u00eb shqet\u00ebsuar p\u00ebr t\u00eb b\u00ebr\u00eb di\u00e7ka ose jetoni me nj\u00eb \u00e7rregullim ankthi. N\u00ebse duhet t\u00eb qet\u00ebsoheni menj\u00ebher\u00eb, mund ta b\u00ebni k\u00ebt\u00eb duke ndjekur disa ushtrime t\u00eb thjeshta. Disa nga k\u00ebto strategji mund t\u00eb ndihen t\u00eb v\u00ebshtira her\u00ebn e par\u00eb q\u00eb i provoni, por me pak praktik\u00eb, ato mund t\u00eb ofrojn\u00eb nj\u00eb rrug\u00eb t\u00eb shpejt\u00eb drejt paqes mendore dhe leht\u00ebsimit nga ndjenjat tuaja t\u00eb ankthit.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Si t\u00eb qet\u00ebsoheni shpejt<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Di\u00e7ka ju largon, dhe pa kaluar shum\u00eb koh\u00eb, ju ndiheni t\u00eb mb\u00ebrthyer n\u00eb nj\u00eb lak t\u00eb pafund mendimesh nd\u00ebrhyr\u00ebse, duke menduar p\u00ebr \u00e7do gj\u00eb t\u00eb mundshme q\u00eb mund t\u00eb shkoj\u00eb keq. Trupi juaj tensionohet, frym\u00ebmarrja juaj p\u00ebrshpejtohet dhe ju mund t\u00eb d\u00ebgjoni t\u00eb rrahurat e zemr\u00ebs suaj n\u00eb vesh\u00ebt tuaj.
Kur ndjeni se ankthi fillon k\u00ebshtu, \u00ebsht\u00eb koha t\u00eb qet\u00ebsoheni. Hapi i par\u00eb \u00ebsht\u00eb nd\u00ebrgjegj\u00ebsimi. \u00cbsht\u00eb nj\u00eb ide e mir\u00eb t\u00eb m\u00ebsoni t\u00eb dalloni shenjat e para t\u00eb ankthit dhe t\u00eb filloni pun\u00ebn menj\u00ebher\u00eb p\u00ebrpara se t\u00eb p\u00ebrjetoni nj\u00eb episod.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Merrni frym\u00eb<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Nj\u00eb nga gj\u00ebrat m\u00eb t\u00eb mira q\u00eb mund t\u00eb b\u00ebni kur filloni t\u00eb ndjeni at\u00eb ndjenj\u00ebn e njohur t\u00eb panikut \u00ebsht\u00eb t\u00eb merrni frym\u00eb.Mund t\u00eb ting\u00eblloj\u00eb shum\u00eb e d\u00ebgjuar, por \u00ebsht\u00eb nj\u00eb teknik\u00eb e shk\u00eblqyeshme kur menaxhoni simptomat e ankthit.
Frym\u00ebmarrja thell\u00eb dhe ngadal\u00eb \u00ebsht\u00eb \u00e7el\u00ebsi p\u00ebr t\u00eb p\u00ebrjetuar p\u00ebrfitimet e plota t\u00eb saj. \u00cbsht\u00eb gjithashtu nj\u00eb ide e mir\u00eb t\u00eb p\u00ebrqendroni mendimet tuaja n\u00eb frym\u00ebmarrje dhe asgj\u00eb tjet\u00ebr.<\/p>

Kur ne t\u00ebrheqim v\u00ebmendjen ton\u00eb te frym\u00ebmarrja jon\u00eb dhe p\u00ebrqendrohemi v\u00ebrtet n\u00eb t\u00eb, mendimet q\u00eb shkaktojn\u00eb ankthin fillojn\u00eb t\u00eb b\u00ebhen m\u00eb t\u00eb larg\u00ebta, rrahjet tona t\u00eb zemr\u00ebs ngadal\u00ebsohen dhe ne fillojm\u00eb t\u00eb qet\u00ebsohemi.<\/p>

Disa njer\u00ebz e shohin frym\u00ebmarrjen 4-7-8 ve\u00e7an\u00ebrisht efektive.<\/em><\/p>

  • Merrni frym\u00eb p\u00ebr 4 sekonda.<\/li>
  • Mbajeni frym\u00ebn p\u00ebr 7 sekonda.<\/li>
  • Nxirrni frym\u00eb ngadal\u00eb p\u00ebr 8 sekonda.<\/li>
  • P\u00ebrs\u00ebriteni derisa t\u00eb ndiheni m\u00eb t\u00eb qet\u00eb.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    <\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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    Em\u00ebrtoni at\u00eb q\u00eb ndjeni<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Kur jeni duke p\u00ebrjetuar nj\u00eb episod ankthioz, mund t\u00eb mos e kuptoni se \u00e7far\u00eb po ndodh derisa t\u00eb jeni v\u00ebrtet n\u00eb thell\u00ebsi t\u00eb tij.
    Njohja e ankthit p\u00ebr at\u00eb q\u00eb \u00ebsht\u00eb mund t’ju ndihmoj\u00eb t\u00eb qet\u00ebsoheni m\u00eb shpejt. Me fjal\u00eb t\u00eb tjera, merrni parasysh t\u00eb pranoni se ajo q\u00eb po ndjeni \u00ebsht\u00eb ankth dhe t\u00eb flisni vet\u00eb p\u00ebrmes tij. Em\u00ebrtimi i ndjesive dhe ndjenjave tuaja mund t’ju ndihmoj\u00eb t\u00eb largoheni prej tyre. Ky \u00ebsht\u00eb ankth, nuk jeni ju dhe nuk do t\u00eb zgjas\u00eb p\u00ebrgjithmon\u00eb.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Provoni teknik\u00ebn e p\u00ebrballimit 5-4-3-2-1<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Kur jeni t\u00eb mbingarkuar nga ankthi, teknika e p\u00ebrballimit 5-4-3-2-1 mund t’ju ndihmoj\u00eb t\u00eb qet\u00ebsoni mendimet tuaja.<\/p>


    Ja se si funksionon:<\/span><\/p>

    • Pes\u00eb.<\/strong> Shikoni n\u00ebp\u00ebr dhom\u00eb, m\u00eb pas em\u00ebrtoni pes\u00eb gj\u00ebra q\u00eb shihni rreth jush. K\u00ebto mund t\u00eb jen\u00eb objekte, pika n\u00eb mur ose nj\u00eb zog q\u00eb fluturon jasht\u00eb. \u00c7el\u00ebsi \u00ebsht\u00eb t\u00eb num\u00ebroni mbrapsht ato pes\u00eb gj\u00ebra.<\/li>
    • Kat\u00ebr.<\/strong> M\u00eb pas, em\u00ebrtoni kat\u00ebr gj\u00ebra q\u00eb mund t\u00eb prekni. Kjo mund t\u00eb jet\u00eb toka n\u00ebn k\u00ebmb\u00ebt tuaja, karrigia ku jeni ulur ose flok\u00ebt tuaj n\u00ebp\u00ebr t\u00eb cilat kaloni gishtat.<\/li>
    • Tre.<\/strong> D\u00ebgjoni me qet\u00ebsi, pastaj pranoni tre gj\u00ebra q\u00eb mund t\u00eb d\u00ebgjoni. K\u00ebto mund t\u00eb jen\u00eb tinguj t\u00eb jasht\u00ebm, si nj\u00eb tifoz n\u00eb dhom\u00eb, ose tinguj t\u00eb brendsh\u00ebm, si tingujt e frym\u00ebmarrjes suaj.<\/li>
    • Dy.<\/strong> Vini re dy gj\u00ebra q\u00eb mund t\u00eb nuhasni. Ndoshta ky \u00ebsht\u00eb parfumi q\u00eb keni veshur ose lapsi q\u00eb mbani n\u00eb dor\u00eb.<\/li>
    • Nj\u00eb.<\/strong> Vini re di\u00e7ka q\u00eb mund t\u00eb shijoni brenda goj\u00ebs tuaj. Ndoshta ky \u00ebsht\u00eb buz\u00ebkuqi i buz\u00ebve q\u00eb keni vendosur.<\/li><\/ul>

      Kjo teknik\u00eb funksionon m\u00eb mir\u00eb n\u00ebse e kombinoni me frym\u00ebmarrje t\u00eb thell\u00eb dhe t\u00eb ngadalt\u00eb.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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      Provoni ushtrimin e mendjes \"File It\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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      Teknika “File It” funksionon ve\u00e7an\u00ebrisht mir\u00eb n\u00ebse jeni zgjuar nat\u00ebn duke menduar p\u00ebr t\u00eb gjitha gj\u00ebrat q\u00eb duhet t\u00eb b\u00ebni ose nuk keni b\u00ebr\u00eb, ose n\u00ebse jeni duke rip\u00ebrs\u00ebritur di\u00e7ka q\u00eb ka ndodhur gjat\u00eb dit\u00ebs.<\/p>


      K\u00ebto jan\u00eb hapat p\u00ebr kryerjen e k\u00ebtij ushtrimi:<\/em><\/p>

      1. Mbyllni syt\u00eb dhe imagjinoni nj\u00eb tabel\u00eb me dosje skedar\u00ebsh dhe nj\u00eb kabinet skedar\u00ebsh mbi t\u00eb.<\/li>
      2. Imagjinoni veten duke marr\u00eb \u00e7do skedar dhe duke shkruar emrin e nj\u00eb mendimi q\u00eb ju v\u00ebrshon n\u00eb mendje – p\u00ebr shembull, sherri q\u00eb keni pasur me bashk\u00ebshortin tuaj, prezantimin q\u00eb duhet t\u00eb b\u00ebni nes\u00ebr n\u00eb pun\u00eb ose frika q\u00eb keni p\u00ebr sh\u00ebndetin tuaj.<\/li>
      3. Pasi emri t\u00eb jet\u00eb n\u00eb dosje, merrni nj\u00eb moment p\u00ebr t\u00eb pranuar mendimin dhe sa i r\u00ebnd\u00ebsish\u00ebm \u00ebsht\u00eb p\u00ebr ju. Pastaj, depozitojeni at\u00eb.<\/li>
      4. P\u00ebrs\u00ebriteni k\u00ebt\u00eb proces me \u00e7do mendim q\u00eb ju vjen n\u00eb kok\u00eb derisa t\u00eb filloni t\u00eb ndiheni m\u00eb t\u00eb qet\u00eb (ose t\u00eb p\u00ebrgjumur).<\/li><\/ol>

        Ideja me k\u00ebt\u00eb ushtrim \u00ebsht\u00eb q\u00eb ju t\u00eb merrni nj\u00eb moment p\u00ebr t\u00eb em\u00ebrtuar shkaktar\u00ebt tuaj, t’i ekzaminoni ato dhe m\u00eb pas t’i lini me vet\u00ebdije m\u00ebnjan\u00eb me nj\u00eb afat kohor p\u00ebr t’i trajtuar m\u00eb von\u00eb. Me fjal\u00eb t\u00eb tjera, ju po vler\u00ebsoni ndjenjat tuaja dhe po b\u00ebni nj\u00eb plan p\u00ebr t’u marr\u00eb me to, nj\u00eb nga nj\u00eb, kur \u00ebsht\u00eb koha m\u00eb e mir\u00eb.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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        Vraponi<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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        Nj\u00eb vrapim 5-minut\u00ebsh me shpejt\u00ebsi t\u00eb lart\u00eb rreth bllokut do t\u00eb ishte i mjaftuesh\u00ebm p\u00ebr t’ju ndihmuar t\u00eb reduktoni shpejt ankthin. Sigurisht, ju mund t\u00eb vraponi p\u00ebr nj\u00eb koh\u00eb m\u00eb t\u00eb gjat\u00eb n\u00ebse kjo \u00ebsht\u00eb di\u00e7ka q\u00eb ju p\u00eblqen.
        N\u00ebse vrapimi nuk \u00ebsht\u00eb gj\u00ebja juaj, mund t\u00eb provoni t\u00eb ecni shpejt p\u00ebr 1 minut\u00eb dhe m\u00eb pas t\u00eb vraponi p\u00ebr 1 minut\u00eb derisa t\u00eb arrini 5 minuta n\u00eb total. \u00c7el\u00ebsi \u00ebsht\u00eb t\u00eb rrisni rrahjet e zemr\u00ebs me ushtrime. \u00cbsht\u00eb gjithashtu e r\u00ebnd\u00ebsishme t\u00eb mos harroni frym\u00ebmarrjen tuaj. Nd\u00ebrsa vraponi, merrni parasysh t\u00eb p\u00ebrqendroheni n\u00eb m\u00ebnyr\u00ebn se si po merrni frym\u00eb.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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        Mendoni p\u00ebr di\u00e7ka qesharake<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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        Ashtu si shumica e trajnimeve t\u00eb nd\u00ebrgjegjes, vizualizimi i humorit ju largon nga shqet\u00ebsimi p\u00ebr gj\u00ebrat q\u00eb mund t\u00eb ndodhin n\u00eb t\u00eb ardhmen dhe ju fokuson p\u00ebrs\u00ebri n\u00eb rrethanat tuaja aktuale, n\u00eb “tani”.

        B\u00ebn edhe disa gj\u00ebra t\u00eb tjera, si p\u00ebrjetimi i g\u00ebzimit, i cili \u00ebsht\u00eb emocioni q\u00eb merrni ndaj humorit. Ju ndjeni emocione t\u00eb tilla si g\u00ebzimi dhe k\u00ebnaq\u00ebsia q\u00eb mund t’ju ndihmojn\u00eb t\u00eb reduktoni shpejt ankthin.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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        Shp\u00ebrq\u00ebndroni veten<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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        N\u00ebse asgj\u00eb nuk duket se po funksionon p\u00ebr t\u00eb t\u00ebrhequr fokusin tuaj nga mendimet tuaja ankthioze, ndoshta \u00ebsht\u00eb koha p\u00ebr t\u00eb gjetur nj\u00eb shp\u00ebrqendrim t\u00eb p\u00ebrkohsh\u00ebm.
        P\u00ebr shembull, n\u00ebse jeni shtrir\u00eb n\u00eb shtrat, zgjuar, i fiksuar p\u00ebr at\u00eb q\u00eb do t\u00eb sjell\u00eb e nes\u00ebrmja dhe frym\u00ebmarrja e thell\u00eb dhe teknikat e tjera nuk po funksionojn\u00eb, ngrihuni dhe dilni nga dhoma e gjumit dhe gjeni nj\u00eb shp\u00ebrqendrim n\u00eb nj\u00eb dhom\u00eb tjet\u00ebr.P\u00ebrqendrimi n\u00eb di\u00e7ka q\u00eb ju p\u00eblqen v\u00ebrtet mund t\u00eb thyej\u00eb ciklin e mendimeve t\u00eb shqet\u00ebsuara dhe t’ju jap\u00eb pak leht\u00ebsi, t\u00eb pakt\u00ebn derisa t\u00eb jeni n\u00eb nj\u00eb korniz\u00eb m\u00eb t\u00eb mir\u00eb mendore p\u00ebr t’i trajtuar ato mendime. Megjithat\u00eb, \u00e7far\u00eb \u00ebsht\u00eb ai shp\u00ebrqendrim, ndryshon nga personi n\u00eb person. Ideja \u00ebsht\u00eb t\u00eb gjeni di\u00e7ka relaksuese, t\u00eb k\u00ebndshme ose t\u00eb pamend p\u00ebr t\u00eb t\u00ebrhequr fokusin tuaj nga mendimet tuaja.<\/p>

        P\u00ebr shembull, disa njer\u00ebz mendojn\u00eb se larja e en\u00ebve ose pastrimi i sht\u00ebpis\u00eb s\u00eb tyre \u00ebsht\u00eb nj\u00eb shp\u00ebrqendrim i mir\u00eb. Kjo i b\u00ebn ata t\u00eb ndihen aktiv\u00eb dhe k\u00ebrkon nj\u00ebfar\u00eb fokusi, por i largon ata nga q\u00ebndrimi i vet\u00ebm duke u shqet\u00ebsuar.<\/p>

        Njer\u00ebz t\u00eb tjer\u00eb preferojn\u00eb t\u00eb d\u00ebgjojn\u00eb muzik\u00eb qet\u00ebsuese, t\u00eb shikojn\u00eb nj\u00eb shfaqje televizive ose film t\u00eb preferuar (thjesht shmangni at\u00eb q\u00eb \u00ebsht\u00eb e frikshme ose stresuese), t\u00eb lexojn\u00eb, t\u00eb pikturojn\u00eb ose t\u00eb shkruajn\u00eb.<\/p>

        Ndonj\u00ebher\u00eb, thjesht p\u00ebrk\u00ebdhelja e maces ose pirja e nj\u00eb filxhani \u00e7aj ndihmon. Vet\u00ebm sigurohuni q\u00eb t\u00eb zgjidhni nj\u00eb aktivitet me stres t\u00eb ul\u00ebt p\u00ebr t\u00eb larguar mendimet tuaja nga burimi i ankthit tuaj.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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        Ulni ankthin n\u00eb m\u00ebnyr\u00eb afatgjate<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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        Ka disa gj\u00ebra q\u00eb mund t\u00eb b\u00ebni p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar sh\u00ebndetin tuaj t\u00eb p\u00ebrgjithsh\u00ebm mendor dhe p\u00ebr t\u00eb reduktuar stresin, t\u00eb cilat mund t\u00eb ndihmojn\u00eb n\u00eb uljen e simptomave t\u00eb ankthit.<\/p>

        Identifikimi i nxit\u00ebsve<\/strong><\/em>
        M\u00ebnyra m\u00eb e mir\u00eb p\u00ebr ta b\u00ebr\u00eb k\u00ebt\u00eb \u00ebsht\u00eb t\u00eb mbani nj\u00eb ditar. Shkruani kur ndiheni n\u00eb ankth dhe \u00e7far\u00eb mendoni se shkaktoi episodin ankthioz.
        ” P\u00ebr shembull, n\u00ebse e dini se nd\u00ebrveprimet sociale me nj\u00eb person specific priren t\u00eb shkaktojn\u00eb ankthin tuaj, vini re k\u00ebt\u00eb. M\u00eb pas, merrni parasysh t\u00eb p\u00ebrqendroheni n\u00eb k\u00ebto pyetje:<\/p>

        • \u00c7far\u00eb m\u00eb b\u00ebn t\u00eb shqet\u00ebsohem p\u00ebr k\u00ebt\u00eb situat\u00eb?<\/li>
        • A do t\u00eb m\u00eb gjykojn\u00eb?<\/li>
        • A po i gjykoj?<\/li>
        • Edhe n\u00ebse do t\u00eb m\u00eb gjykonin, si do t\u00eb ndikonte v\u00ebrtet kjo tek un\u00eb?<\/li>
        • A do t\u00eb m\u00eb ndihmonte p\u00ebrgatitja e k\u00ebtij nd\u00ebrveprimi t\u00eb ndihem m\u00eb pak n\u00eb ankth? (p.sh., \u00e7far\u00eb do t\u00eb thuash ose si do ta thuash)<\/li><\/ul>

          Rutinat e vet\u00ebkujdesit
          <\/strong><\/em>Merrni parasysh marrjen e nj\u00eb rutine q\u00eb ju jep koh\u00eb p\u00ebr t\u00eb b\u00ebr\u00eb aktivitete qet\u00ebsuese ose t\u00eb k\u00ebndshme. Kjo mund t\u00eb jet\u00eb nj\u00eb sh\u00ebtitje 30-minut\u00ebshe ose nj\u00eb dush \u00e7do nat\u00eb para gjumit. Mund t\u00eb n\u00ebnkuptoj\u00eb gjithashtu gdhendjen e koh\u00ebs p\u00ebr meditim, yoga dhe hobi tuaj t\u00eb preferuar, qoft\u00eb leximi, piktura ose b\u00ebrja e fjal\u00ebkryqit t\u00eb s\u00eb diel\u00ebs. Madje mund t\u00eb n\u00ebnkuptoj\u00eb gjetjen e koh\u00ebs p\u00ebr “loj\u00ebra”, t\u00eb tilla si t\u00eb luash video loj\u00ebra, loj\u00ebra tavoline ose sporte n\u00eb ekip. Mund t\u00eb k\u00ebshillohet t\u00eb anashkaloni \u00e7do ushtrim me ndikim t\u00eb lart\u00eb brenda 2 or\u00ebve nga koha e gjumit.<\/p>

          Ushtrime t\u00eb rregullta<\/strong><\/em>
          N\u00ebse jetoni me ankth, ndonj\u00ebher\u00eb mund t\u00eb ndjeni se nuk keni koh\u00eb ose energji p\u00ebr t\u00eb shkuar n\u00eb palest\u00ebr ose p\u00ebr t\u00eb sh\u00ebtitur.
          \u00cbsht\u00eb e natyrshme t\u00eb ndihesh k\u00ebshtu. Megjithat\u00eb, st\u00ebrvitja mund t\u00eb b\u00ebj\u00eb nj\u00eb bot\u00eb t\u00eb mir\u00eb n\u00eb reduktimin e ankthit. Dhe, nuk keni nevoj\u00eb p\u00ebr shum\u00eb ushtrime p\u00ebr t\u00eb filluar t\u00eb shihni efektet!<\/p>

          Praktikoni higjen\u00ebn e mir\u00eb t\u00eb gjumit<\/strong><\/em>
          P\u00ebrpiquni t\u00eb flini dhe t\u00eb zgjoheni n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb \u00e7do dit\u00eb \u2013 p\u00ebrfshir\u00eb fundjavat. Rutina juaj para se t\u00eb shkoni n\u00eb shtrat gjithashtu ka r\u00ebnd\u00ebsi. Konsideroni t’i jepni vetes koh\u00eb pushimi. P\u00ebr shembull, 20 minuta pa pajisje. N\u00eb vend t\u00eb k\u00ebsaj, ju mund t\u00eb lexoni nj\u00eb lib\u00ebr ose t\u00eb b\u00ebni nj\u00eb banj\u00eb. Shmangia e shkaktar\u00ebve t\u00eb mundsh\u00ebm, si shikimi i televizorit ose l\u00ebvizja e lajmeve n\u00eb telefonin tuaj, \u00ebsht\u00eb thelb\u00ebsore.
          Krijimi i nj\u00eb rutine gjumi do t’ju ndihmoj\u00eb t\u00eb bini n\u00eb gjum\u00eb m\u00eb shpejt dhe do t\u00eb zvog\u00ebloni shanset q\u00eb t\u00eb q\u00ebndroni zgjuar, duke u shqet\u00ebsuar p\u00ebr detyrat e pap\u00ebrfunduara ose m\u00ebngjesin tjet\u00ebr.<\/p>

          Humori<\/strong><\/em>
          Ashtu si t\u00eb mendoni p\u00ebr di\u00e7ka qesharake kur keni nj\u00eb episod ankthi, humori n\u00eb jet\u00ebn tuaj t\u00eb p\u00ebrditshme mund t’ju ndihmoj\u00eb t\u00eb ulni ankthin dhe stresin.
          Merrni parasysh k\u00ebto:<\/span><\/p>

          • Lexoni ose shikoni filma vizatimor\u00eb.<\/li>
          • Shikoni video qesharake.<\/li>
          • Shoq\u00ebrohu me njer\u00ebz q\u00eb ju b\u00ebjn\u00eb t\u00eb qeshni.<\/li><\/ul>

            Shoq\u00ebrimi me miqt\u00eb<\/strong><\/em>
            Merrni parasysh t\u00eb gjeni koh\u00eb p\u00ebr miqt\u00eb, familjen dhe angazhime t\u00eb tjera shoq\u00ebrore. Socializimi dhe vendosja e vetes suaj n\u00eb kontakt me njer\u00ebz t\u00eb tjer\u00eb ju ndihmon shum\u00eb n\u00eb reduktimin e ankthit q\u00eb ndjeni.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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            Merrni parasysh terapin\u00eb<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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            N\u00ebse p\u00ebrjetoni ankth t\u00eb rregullt, mund t\u00eb jet\u00eb nj\u00eb ide e mir\u00eb t\u00eb merrni parasysh terapin\u00eb. \u00c7far\u00eb lloj psikoterapie zgjidhni varet t\u00ebr\u00ebsisht nga ju. Ju mund t\u00eb konsideroni ngritjen e konsultimeve me disa terapist\u00eb p\u00ebr t\u00eb eksploruar problematik\u00ebn tuaj dhe qasjet e tyre. N\u00eb terapit\u00eb t\u00eb cilat po tregohen shum\u00eb funksionale p\u00ebr menaxhimin e ankthit jan\u00eb terapia CBT dhe DBT.<\/p>

            Ndonj\u00ebher\u00eb, ankthi mund t\u00eb jet\u00eb i jasht\u00ebzakonsh\u00ebm dhe mund t’ju b\u00ebj\u00eb t\u00eb p\u00ebrjetoni shqet\u00ebsime t\u00eb m\u00ebdha. Kjo \u00ebsht\u00eb e natyrshme dhe jo e pazakont\u00eb. Nj\u00eb psikolog pran\u00eb ICBT mund t’ju ndihmoj\u00eb t\u00eb gjeni m\u00ebnyra m\u00eb efektive p\u00ebr t\u00eb menaxhuar k\u00ebto emocione.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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            All rights reserved ICBT. \u00a9<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

            Ka shum\u00eb m\u00ebnyra p\u00ebr t\u00eb menaxhuar simptomat e ankthit n\u00eb k\u00ebt\u00eb moment, pavar\u00ebsisht n\u00ebse ndiheni t\u00eb shqet\u00ebsuar p\u00ebr t\u00eb b\u00ebr\u00eb di\u00e7ka ose jetoni me nj\u00eb \u00e7rregullim ankthi. N\u00ebse duhet t\u00eb qet\u00ebsoheni menj\u00ebher\u00eb, mund ta b\u00ebni k\u00ebt\u00eb duke ndjekur disa ushtrime t\u00eb thjeshta. Disa nga k\u00ebto strategji mund t\u00eb ndihen t\u00eb v\u00ebshtira her\u00ebn e par\u00eb q\u00eb […]<\/p>","protected":false},"author":1,"featured_media":9992,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46,43],"tags":[],"class_list":["post-9980","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-konsulta","category-psikoterapi"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/posts\/9980","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=9980"}],"version-history":[{"count":60,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/posts\/9980\/revisions"}],"predecessor-version":[{"id":10148,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/posts\/9980\/revisions\/10148"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/media\/9992"}],"wp:attachment":[{"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/media?parent=9980"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/categories?post=9980"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/icbt.al\/en\/wp-json\/wp\/v2\/tags?post=9980"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}