{"id":10230,"date":"2016-09-29T07:56:10","date_gmt":"2016-09-29T05:56:10","guid":{"rendered":"http:\/\/www.balance.rs\/?p=10230"},"modified":"2016-09-29T07:56:10","modified_gmt":"2016-09-29T05:56:10","slug":"oslobadanje-od-stresa-u-4-laka-koraka","status":"publish","type":"post","link":"https:\/\/www.balance.rs\/en\/oslobadanje-od-stresa-u-4-laka-koraka\/","title":{"rendered":"Osloba\u0111anje od stresa u 4 laka koraka"},"content":{"rendered":"<p>Osloba\u0111anje od stresa u 4 laka koraka je kratki vodi\u010d o tome kako se osloboditi stresa i napetosti, koriste\u0107i jednostavne tehnike koje su nam svima dostupne.<!--more--><\/p>\n<h2>Simptomi poja\u010danog stresa<\/h2>\n<p>Danas sam bila u situaciji koja je sigurno i vama dobro poznata: ubrzano lupanje srca, mi\u0161i\u0107i napeti kao struna, a mozak gotovo blokiran. Znate o \u010demu pri\u010dam, zar ne? Najpreciznije opisano, situacija poznata kao <em>\u201ene znam gde mi je glava\u201c. <\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Posle nekog vremena odsutnosti, zapitala sam se: <strong>\u201e\u0160ta je ono \u0161ta sama pri\u010dam, u\u010dim i radim sa u\u010desnicima na treningu o upravljanju stresom?\u201c. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Znam toliko tehnika, pa hajde da ih primenim! Prvo sam po\u010dela pravilno da di\u0161em (polako i duboko) i odmah je usledila promena: broj otkucaja srca je po\u010deo da se smanjuje, mi\u0161i\u0107i su po\u010deli da se opu\u0161taju, a mozak je po\u010deo da radi.<\/p>\n<p>&nbsp;<\/p>\n<p>Slede\u0107i udah &#8211; jo\u0161 ve\u0107a relaksacija. Zatim izdah &#8211; jo\u0161 ve\u0107a stimulacija.<\/p>\n<p>&nbsp;<\/p>\n<p>Nastavila sam jo\u0161 par minuta, fokusirana na mi\u0161i\u0107e sa najve\u0107om tenzijom i gle \u010duda, sve je postalo mnogo jasnije!<\/p>\n<p>&nbsp;<\/p>\n<p>Situacija \u201cne znam gde mi je glava\u201d de\u0161ava se i vama, zar ne? Lo\u0161a vest glasi, da je u dana\u0161njoj brzoj vo\u017enji po svakodnevici, stres sa zadnjeg sedi\u0161ta gde je bio samo pretnja, pre\u0161ao na mesto suvoza\u010da.\u00a0 Dobra vest je da postoje na\u010dini da vo\u017enju u\u010dinite prijatnom, ali da va\u0161em stresu ne dozvolite da upravlja volanom, dodiruje menja\u010d ili navigaciju, pa \u010dak ni radio dugmi\u0107e.<\/p>\n<p>&nbsp;<\/p>\n<p>Podeli\u0107u sa vama neke jednostavne <strong>instant tehnike za opu\u0161tanje<\/strong>, koje i sama koristim. Mogu vam biti korisne, a mo\u017eete ih raditi bilo kad i bilo gde.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Tehnika 1 &#8211; disanje:<\/strong><\/p>\n<ul>\n<li>Sedite ili lezite udobno tako da vam mi\u0161i\u0107i budu \u0161to relaksiraniji.<\/li>\n<li>Stavite ruke na stomak i polako udahnite duboko (stomakom, a ne samo plu\u0107ima) broje\u0107i do npr. 3.<\/li>\n<li>Zatim polako izdahnite broje\u0107i polako do 5. Va\u017eno je da lagano izdahnete.<\/li>\n<\/ul>\n<p>Ve\u017ebu ponovite nekoliko puta za redom, nekoliko puta na dan. Mo\u017eete je raditi dok sedite na poslu uz ra\u010dunar, na sastanku koji vas uznemirava, na ve\u010deri sa ta\u0161tom ili svekrvom, u prodavnici kada je red duga\u010dak&#8230;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Tehnika 2 \u2013 disanje i relaksacija:<\/strong><\/p>\n<p>Kada usavr\u0161ite pravilno disanje mo\u017eete se poigravati ostalim tehnikama relaksacije. Radite ih polako, uz stalnu svest o pravilnom disanju. Vremenom \u0107e vam biti potrebno sve manje vremena.<\/p>\n<ul>\n<li>Lezite ili sedite udobno, zatvorite o\u010di i opustite se par minuta uz pravilno disanje \u2013 udah\/lagan izdah.<\/li>\n<li>Zatim postanite svesni svog tela&#8230; Stegnite, pa sa slede\u0107im izdahom opustite mi\u0161i\u0107e stopala, zatim potkolenica, pa natkolenica.<\/li>\n<li>Sa slede\u0107im izdahom opustite mi\u0161i\u0107e zadnje lo\u017ee, donjeg dela le\u0111a, zatim i mi\u0161i\u0107e stomaka.<\/li>\n<li>Sada udahnite par puta duboko i sa slede\u0107im izdahom opustite mi\u0161i\u0107e grudnog ko\u0161a i gornjeg dela le\u0111a&#8230;<\/li>\n<li>Slede\u0107im izdahom opustite mi\u0161i\u0107e ramenog pojasa, zatim mi\u0161i\u0107e nadlaktice, podlaktice i \u0161ake.<\/li>\n<li>Udahnite i pri slede\u0107em izdahu opustite mi\u0161i\u0107e vrata, lica i kosmatog dela glave&#8230;<\/li>\n<li>Udahite jo\u0161 par puta duboko i polako izdahnite, a ukoliko postoji napetost u nekom delu tela, sa slede\u0107im izdahom opustite i te mi\u0161i\u0107e.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Tehnika 3 &#8211;<\/strong> <strong>leptir:<\/strong><\/p>\n<p>Ova tehnika zvu\u010di \u0161a\u0161avo, ali radi.<\/p>\n<ul>\n<li>Prekrstite ruke preko grudi i dlanove stavite na ramena.<\/li>\n<li>Zatim ritmi\u010dno, brzo i naizmeni\u010dno levo-desno lupkajte rukama po ramenima od pet do sedam minuta. Na ovaj na\u010din stimuli\u0161ete mo\u017edane hemisfere i dovodite organizam u ravnote\u017eu, a istovremeno se osloba\u0111ate i stresa.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Tehnika 4\u00a0 &#8211; PUCKETANJE:<\/strong><\/p>\n<p>Postavite ruke u nivo u\u0161iju i ritmi\u010dno i naizmeni\u010dno levo-desno pucketajte prstima \u0161to br\u017ee mo\u017eete od pet do sedam minuta. Ovo je na\u010din da pokrenete kreativan rad mo\u017edanih \u0107elija i oslobodite se napetosti.<\/p>\n<p>&nbsp;<\/p>\n<p>Pored ovih, tu su jo\u0161 mnoge tehnike koje vam mogu pomo\u0107i u borbi sa stresom:<\/p>\n<ul>\n<li><a href=\"http:\/\/www.balance.rs\/sta-nas-sredivanje-ormana-moze-nauciti-o-upravljanju-vremenom\/\"><strong>Upravljanje vremenom<\/strong><\/a> &#8211; Organizovan i stabilan dnevni raspored<\/li>\n<li><strong>Emocionalna inteligencija<\/strong> &#8211; Prepoznavanje i razumevanje emocija<\/li>\n<li><strong>ABC strategija<\/strong> &#8211; Promena u na\u010dinu na koji razumemo stvari koje nam se de\u0161avaju<\/li>\n<li><a href=\"http:\/\/www.balance.rs\/asertivna-komunikacija-kako-reci-ne\/\"><strong>Asertivna komunikacija<\/strong><\/a> &#8211; Nau\u010dite da ka\u017eete NE<\/li>\n<li><strong>Odre\u0111ivanje prioriteta &#8211;<\/strong> Odstranjivanje obaveza koje nisu trenutno bitne<\/li>\n<li><strong>Izbalansirana ishrana<\/strong> &#8211; Ograni\u010den unos masno\u0107e i jednostavnog \u0161e\u0107era<\/li>\n<li><strong>Fizi\u010dka aktivnost<\/strong> &#8211; Redovna telesna rekreacija<\/li>\n<\/ul>\n<p>Sve u svemu &#8211; svodi se na <u>dobru i adekvatnu brigu o sebi<\/u>. A za nebrigu zaista nemate izgovor. I pre nego \u0161to ka\u017eete to \u201eali\u201c, setite se da je <u>osmeh<\/u> jako delotvorno i potpuno besplatno sredstvo u borbi protiv stresa. Probajte i iznenadi\u0107ete se; uop\u0161te nije tako te\u0161ko kao \u0161to deluje.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Osloba\u0111anje od stresa u 4 laka koraka je kratki vodi\u010d o tome kako se osloboditi stresa i napetosti, koriste\u0107i jednostavne tehnike koje su nam svima dostupne.<\/p>\n","protected":false},"author":2,"featured_media":10236,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,38],"tags":[],"class_list":["post-10230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-stres","entry","has-media"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Osloba\u0111anje od stresa u 4 laka koraka | Balance Consulting<\/title>\n<meta name=\"description\" content=\"Osloba\u0111anje od stresa u 4 laka koraka je kratki vodi\u010d o tome kako se osloboditi stresa i napetosti, koriste\u0107i 4 jednostavne tehnike. 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