{"id":1713,"date":"2022-12-07T10:55:02","date_gmt":"2022-12-07T08:55:02","guid":{"rendered":"https:\/\/www.consult-psihologie.ro\/?p=1713"},"modified":"2022-12-07T10:55:02","modified_gmt":"2022-12-07T08:55:02","slug":"6-moduri-de-a-folosi-anxietatea-ca-sursa-de-crestere","status":"publish","type":"post","link":"https:\/\/consult-psihologie.olivian.ro\/index.php\/2022\/12\/07\/6-moduri-de-a-folosi-anxietatea-ca-sursa-de-crestere\/","title":{"rendered":"6 moduri de a folosi anxietatea ca surs\u0103 de cre\u0219tere"},"content":{"rendered":"

Suferin\u021ba poate fi transformat\u0103 \u00eentr-o oportunitate de \u00een\u021belegere \u0219i vindecare.<\/strong>
\n\u00cen loc s\u0103 suprima\u021bi anxietatea prin strategii de evitare, distragere \u0219i amor\u021bire, o pute\u021bi folosi ca busol\u0103.
\nAbordarea anxiet\u0103\u021bii necesit\u0103 deschiderea c\u0103tre conflictele de baz\u0103 ale cuiva \u0219i luarea de m\u0103suri pe baza acestei perspective pentru a crea schimbare.<\/p>\n

Anxietatea este un sentiment de alarm\u0103, \u00eengrijorare sau team\u0103 asociat cu o amenin\u021bare care nu este de fapt prezent\u0103 (Robinson et al., 2013).<\/p>\n

\u00cen cele din urm\u0103, anxietatea este incongruent\u0103 cu \u00eencrederea<\/strong><\/em>, deoarece implic\u0103 un pericol \u00een a\u0219teptare prin amenin\u021b\u0103ri fizice sau emo\u021bionale fantom\u0103.<\/p>\n

Anxietatea opereaz\u0103 ca un mesager<\/strong><\/em>. \u00cen vremurile primordiale, directiva sa de a fi \u00een alert\u0103 maxim\u0103 era adaptabil\u0103 atunci c\u00e2nd oamenii navigau pe terenuri periculoase \u0219i pr\u0103d\u0103tori. Cu toate acestea, no\u021biunea contemporan\u0103 de amenin\u021bare s-a schimbat.<\/p>\n

\u00cen schimb, acelea\u0219i simptome de anxietate care provoac\u0103 panic\u0103 devin ata\u0219ate de fricile moderne (de exemplu, Am slujba potrivit\u0103? Am ales partenerul potrivit? Ce se \u00eent\u00e2mpl\u0103 dac\u0103 am gre\u0219it?). Acel vechi sistem radar de amenin\u021bare care a asigurat c\u00e2ndva supravie\u021buirea provoc\u00e2nd ac\u021biune acum provoac\u0103 paralizie prin anxietate.<\/p>\n

\"\"<\/p>\n

O actualizare de sistem pentru programare \u00eenvechit\u0103!<\/strong>
\nTrebuie f\u0103cut\u0103 o distinc\u021bie \u00eentre simptomele de anxietate \u0219i semnifica\u021bia atribuit\u0103 acestor simptome. Aceasta implic\u0103 recablarea interpret\u0103rii simptomelor de anxietate de la care pun via\u021ba \u00een pericol la \u00een\u021belegerea lor ca simpli indicatori ai conflictelor subiacente.<\/p>\n

 <\/p>\n

1. Eticheta\u021bi-o<\/strong>
\nAnxietatea prosper\u0103 pe absolut. Totul sau nimic. Negru sau alb<\/strong><\/em>. Acest lucru creeaz\u0103 iluzia de siguran\u021b\u0103 prin certitudine. Dac\u0103 exist\u0103 un bine \u0219i un r\u0103u absolut, o cale f\u0103r\u0103 durere ar putea fi pavat\u0103 (Paul, 2019). Dar aceast\u0103 dihotomie artificial\u0103 este creat\u0103 pentru asigurarea intern\u0103 \u0219i nu este o reflectare exact\u0103 a nuan\u021belor de gri care exist\u0103 \u00een lume. \u00cen schimb, aceast\u0103 distorsiune este creat\u0103 pentru a men\u021bine o impresie de siguran\u021b\u0103, care tinde s\u0103 fac\u0103 mai mult r\u0103u dec\u00e2t bine. Este mult mai adaptabil s\u0103 consumi acea energie accept\u00e2nd incertitudinea dec\u00e2t s\u0103 creezi condi\u021bii rigide \u0219i o lume nerealist\u0103 \u00een care incertitudinea nu exist\u0103.<\/strong><\/em><\/p>\n

Anxietatea vinde o poveste despre o alegere corect\u0103 \u0219i incorect\u0103.<\/strong><\/em><\/p>\n

Alegerea \u201ecorect\u0103\u201d va aduce fericire infinit\u0103, iar alegerea \u201egre\u0219it\u0103\u201d va aduce durere. Acest lucru provoac\u0103 ideea c\u0103,\u00a0 cheia fericirii \u0219i durerii se afl\u0103 \u00een afara controlului t\u0103u, \u00een loc s\u0103 ai \u00eencredere \u00een propria ta \u00een\u021belepciune.<\/p>\n

Scopul final este nu numai s\u0103 \u00eembr\u0103\u021bi\u0219\u0103m incertitudinea, ci \u0219i s\u0103 \u00eenv\u0103\u021b\u0103m s\u0103 o accept\u0103m \u0219i s\u0103 tr\u0103im cu ea (aspectele bune \u0219i rele ale oamenilor, situa\u021biilor \u0219i circumstan\u021belor) ca si condi\u021bii necesare \u00een via\u021b\u0103.<\/p>\n

Ori de c\u00e2te ori te treze\u0219ti g\u00e2ndind \u00een absolut sau extrem (de exemplu, \u00eentotdeauna, niciodat\u0103) – eticheteaza c\u0103 ai fost aruncat sub vraja anxiet\u0103\u021bii.<\/p>\n

2. Adreseaz\u0103-i-te<\/strong>
\nAnxietatea cronic\u0103 te face s\u0103 renun\u021bi la experien\u021ba ta emo\u021bional\u0103, duc\u00e2nd la o stare de deta\u0219are. \u00cen schimb, g\u00e2nde\u0219te-te la anxietate ca la un mesager c\u0103 ceva necesit\u0103 aten\u021bia ta.<\/strong><\/em><\/p>\n

Data viitoare c\u00e2nd te sim\u021bi anxios, devii curios \u00een leg\u0103tur\u0103 cu experien\u021ba ta interioar\u0103. Acest lucru necesit\u0103 un check-in intern continuu.<\/p>\n

De obicei, g\u00e2ndurile anxioase sunt pur \u0219i simplu curierul pentru un mesaj mai mare care trebuie livrat.<\/p>\n

De exemplu, dac\u0103 te ui\u021bi pur \u0219i simplu la g\u00e2ndul de suprafa\u021b\u0103 (de exemplu, anxietatea cu privire la realizare), \u00eengrijorarea ta te va conduce c\u0103tre solu\u021bia de a atinge urm\u0103torul obiectiv la orizont.<\/p>\n

Ac\u021bionarea simpl\u0103 asupra anxiet\u0103\u021bii f\u0103r\u0103 reflec\u021bie te va l\u0103sa \u00eentr-o bucl\u0103 \u00een c\u0103utarea continua a urm\u0103toarei victorii.<\/strong><\/em><\/p>\n

\u00cen schimb, dac\u0103 face\u021bi o pauz\u0103 \u0219i trage\u021bi mai departe firul ro\u0219u al acestei credin\u021be, este posibil s\u0103 descoperi\u021bi probleme de baz\u0103 legate de stima de sine \u0219i de nesiguran\u021b\u0103, pe care \u00eencerca\u021bi s\u0103 le rezolva\u021bi prin realizare. \u00cen loc s\u0103 cazi \u00een acest cerc vicios al realiz\u0103rii necru\u021b\u0103toare, identific\u0103 anxietatea \u0219i cum se manifest\u0103 pentru tine (de exemplu, unde o sim\u021bi \u00een corpul t\u0103u? Ce g\u00e2nduri sunt conectate cu ea? \u0218i, cel mai important, cum sunt acele g\u00e2nduri legate de sentimentul t\u0103u de sine?).<\/p>\n

3. Nu mai rezista \u0219i \u00eembr\u0103\u021bi\u0219eaz\u0103 anxietatea<\/strong>
\n\u00cent\u00e2lne\u0219te anxietatea cu compasiune. O modalitate de a face acest lucru este prin practica budist\u0103 Tonglen<\/strong><\/em> (Ch\u00f6dr\u00f6n, 2019; Paul, 2019). Acesta este atunci c\u00e2nd inspiri \u201enepoftit\u201d (de exemplu, durere, nesiguran\u021b\u0103, inadecvare) \u0219i expiri \u201edorit\u201d (de exemplu, u\u0219urare, mul\u021bumire, \u00eemplinire). Aceast\u0103 practic\u0103 inverseaz\u0103 evitarea obi\u0219nuit\u0103 a durerii \u0219i reconecteaz\u0103 modul de procesare a disconfortului, demonstr\u00e2nd capacitatea de a p\u0103stra \u0219i gestiona emo\u021biile dificile.<\/p>\n

Respira\u021bia \u00een disconfort permite conectarea la experien\u021ba universal\u0103 a durerii din lume. Acea conexiune genereaz\u0103 unitate \u0219i putere, ceea ce este incompatibil cu izolarea \u0219i neputin\u021ba pe care o \u00eentre\u021bine anxietatea. Desprinderea din acea pozi\u021bie fix\u0103 \u200b\u200bpermite \u00een cele din urm\u0103 transformarea.<\/p>\n

Explorarea anxiet\u0103\u021bii cu curiozitate te poate \u00eenv\u0103\u021ba ceva despre tine. Ignorarea acestuia \u00eei va permite s\u0103 r\u0103m\u00e2n\u0103 o umbr\u0103 \u00een ziua ta, ap\u0103r\u00e2nd ca g\u00e2nduri intruzive \u0219i simptome fizice consecutive.<\/p>\n

4. Distruge g\u00e2ndurile intruzive<\/strong>
\nG\u00e2ndurile intruzive sunt g\u00e2nduri recurente, nesolicitate \u0219i persistente care provoac\u0103 suferin\u021b\u0103 \u0219i te scot din prezent. Misiunea lor este s\u0103 fie crezute ca adev\u0103ruri absolute \u0219i s\u0103 provoace \u00eendoieli.<\/p>\n

\u00cen esen\u021b\u0103, g\u00e2ndurile intruzive sunt o dependen\u021b\u0103 mental\u0103 (Kelly & Kahn, 1994).<\/p>\n

Ele func\u021bioneaz\u0103 ca un mecanism care v\u0103 \u00eempiedic\u0103 s\u0103 accesa\u021bi sentimente mai vulnerabile.<\/p>\n

G\u00e2ndurile intruzive opereaz\u0103 sub preten\u021bia c\u0103, dac\u0103 le-ai urma ordinele, atunci ai putea evita suferin\u021ba \u0219i vulnerabilitatea inerente fiin\u021bei umane.<\/p>\n

\u00ce<\/strong>nva\u021b\u0103 s\u0103 \u00eentrerupi g\u00e2ndurile intruzive l\u0103rgind spa\u021biul dintre g\u00e2nduri \u0219i r\u0103spunsul t\u0103u la acestea<\/strong> <\/em>(Frankl, 1985). Ceea ce v\u0103 concentra\u021bi se va propaga. A c\u0103uta pe Google, a persevera, a vorbi cu prietenii \u0219i a c\u0103uta lini\u0219tirea doar hr\u0103ne\u0219te frica, permi\u021b\u00e2ndu-i s\u0103 \u00eencol\u021beasc\u0103.<\/p>\n

5. \u00cenva\u021b\u0103 s\u0103 interpretezi g\u00e2ndurile intruzive ca\u00a0 si simboluri<\/strong>
\nMai \u00eent\u00e2i, nume\u0219te g\u00e2ndul anxios. Acest lucru permite difuzarea cognitiv\u0103 (Clark, 2005).<\/p>\n

Pentru c\u0103 observarea necesit\u0103 un martor, se formeaz\u0103 o separare \u00eentre g\u00e2nd \u0219i tine. Odat\u0103 cu distan\u021ba vine perspectiva pentru a demonta anxietatea \u0219i a-i reduce credibilitatea.<\/p>\n

Odat\u0103 ce ai distan\u021b\u0103, permite-\u021bi s\u0103 experimentezi emo\u021bia de baz\u0103.<\/p>\n

De obicei, exist\u0103 un sentiment subiacent de incompeten\u021b\u0103, \u00eendoial\u0103 de sine, neputin\u021b\u0103 sau nefericire. Acestea sunt sentimente umane universale. Ele nu pot fi evitate. \u00cen schimb, stai cu emo\u021bia \u0219i g\u00e2nde\u0219te-te la modul \u00een care anxietatea te-ar putea proteja de aceast\u0103 durere prin ideea c\u0103 o po\u021bi rezolva prin perseveren\u021b\u0103 sau ac\u021biune.<\/p>\n

\"\"<\/p>\n

De exemplu, s-ar putea s\u0103 te sim\u021bi nesigur \u00een privin\u021ba aspectului t\u0103u, a\u0219a c\u0103 petreci ore \u00eentregi urm\u00e2nd un plan de exerci\u021bii rigid. Reac\u021bionarea la anxietatea de la suprafa\u021b\u0103 v\u0103 va \u021bine pe o roat\u0103 de hamster, deoarece sentimentul de deficien\u021b\u0103 subiacent nu va fi rezolvat prin aspectul exterior – poate fi gestionat doar intern.<\/p>\n

Cu c\u00e2t suprima\u021bi, controla\u021bi sau manipula\u021bi mai mult circumstan\u021bele externe, cu at\u00e2t aceste sentimente cresc mai mult \u0219i cu at\u00e2t consum\u0103 mai mult\u0103 energie. Este mult mai eficient s\u0103 accep\u021bi emo\u021bia, s\u0103 o experimentezi \u0219i s\u0103 o la\u0219i s\u0103 treac\u0103.<\/strong><\/em><\/p>\n

6. Verifica\u021bi-v\u0103 \u00een mod regulat<\/strong>
\n\u00cencepe\u021bi s\u0103 v\u0103 conceptualiza\u021bi experien\u021ba emo\u021bional\u0103 ca un r\u00e2u. Ai putea fie s\u0103 experimentezi ceea ce vine \u00een jos p\u00e2n\u0103 c\u00e2nd trece, fie po\u021bi evita emo\u021biile incomode p\u00e2n\u0103 c\u00e2nd acestea se acumuleaz\u0103 \u0219i creeaz\u0103 o obstruc\u021bie. Pentru a experimenta emo\u021biile a\u0219a cum apar, trebuie s\u0103 crezi c\u0103 e\u0219ti \u00een siguran\u021b\u0103 s\u0103 \u00eenfrun\u021bi orice durere vine de la ele \u0219i, f\u0103c\u00e2nd asta, s\u0103 experimentezi vindecarea pe cealalt\u0103 parte.<\/p>\n

Dac\u0103 refuzi s\u0103 experimentezi o emo\u021bie \u00een mod direct, aceasta se va \u00eentoarce doar \u00een alte moduri (Paul, 2019). Acest lucru necesit\u0103 s\u0103 v\u0103 \u00eent\u00e2lni\u021bi cu dvs., s\u0103 procesa\u021bi cum v\u0103 sim\u021bi\u021bi \u0219i s\u0103 r\u0103spunde\u021bi la el.<\/p>\n

Pute\u021bi face acest lucru prin jurnal, acord\u00e2ndu-v\u0103 corpul sau set\u00e2nd un memento de \u00eenregistrare pe telefon. Acestea sunt modalit\u0103\u021bi de a v\u0103 sim\u021bi confortabil \u00een acordul emo\u021bional cu dvs. \u0219i de a face autoevalu\u0103ri precise \u0219i descriptive.<\/p>\n

A sta cu o emo\u021bie nu necesit\u0103 o ac\u021biune sau o solu\u021bie imediat\u0103. \u00cen schimb, crea\u021bi spa\u021biu pentru ea, deveni\u021bi dispus s\u0103 o experimenta\u021bi \u0219i, \u00een cele din urm\u0103, procesa\u021bi \u0219i trece\u021bi peste ea.<\/p>\n

Anxietatea ia energie. Acea energie consum\u0103 spa\u021biu \u00een mintea \u0219i corpul t\u0103u. \u00cen loc s\u0103 lupte \u00eempotriva ei, concentrarea pe anxietate \u00eei permite s\u0103 se transforme, s\u0103 cad\u0103 \u0219i s\u0103 deschid\u0103 spa\u021biu pentru mai mult.<\/strong><\/em><\/p>\n

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

Suferin\u021ba poate fi transformat\u0103 \u00eentr-o oportunitate de \u00een\u021belegere \u0219i vindecare. \u00cen loc s\u0103 suprima\u021bi anxietatea prin strategii de evitare, distragere \u0219i amor\u021bire, o pute\u021bi folosi ca busol\u0103. Abordarea anxiet\u0103\u021bii necesit\u0103 deschiderea c\u0103tre conflictele de baz\u0103 ale cuiva \u0219i luarea de m\u0103suri pe baza acestei perspective pentru a crea schimbare. Anxietatea este un sentiment de alarm\u0103, … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":1714,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33,41,29],"tags":[],"class_list":["post-1713","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxietate","category-noutati","category-te-regasesti","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"yoast_head":"\n6 moduri de a folosi anxietatea ca surs\u0103 de cre\u0219tere - Cabinet Psiho Spiritual<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 moduri de a folosi anxietatea ca surs\u0103 de cre\u0219tere - Cabinet Psiho Spiritual\" \/>\n<meta property=\"og:description\" content=\"Suferin\u021ba poate fi transformat\u0103 \u00eentr-o oportunitate de \u00een\u021belegere \u0219i vindecare. \u00cen loc s\u0103 suprima\u021bi anxietatea prin strategii de evitare, distragere \u0219i amor\u021bire, o pute\u021bi folosi ca busol\u0103. Abordarea anxiet\u0103\u021bii necesit\u0103 deschiderea c\u0103tre conflictele de baz\u0103 ale cuiva \u0219i luarea de m\u0103suri pe baza acestei perspective pentru a crea schimbare. Anxietatea este un sentiment de alarm\u0103, ... 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