{"id":4211,"date":"2022-04-26T16:54:13","date_gmt":"2022-04-26T14:54:13","guid":{"rendered":"https:\/\/mindgram.cfolks.pl\/?p=4211"},"modified":"2023-10-30T17:03:17","modified_gmt":"2023-10-30T16:03:17","slug":"czy-w-walce-z-nadmiernym-stresem-konieczna-jest-pomoc-psychologa","status":"publish","type":"post","link":"https:\/\/mindgram.com\/pl\/blog\/czy-w-walce-z-nadmiernym-stresem-konieczna-jest-pomoc-psychologa\/","title":{"rendered":"Jak skutecznie radzi\u0107 sobie ze stresem?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u00a0Tw\u00f3rca poj\u0119cia stresu, Hans Selye, powiedzia\u0142: <\/span><b>\u201eJak d\u0142ugo b\u0119dziemy \u017cy\u0107, tak d\u0142ugo nie uda nam si\u0119 unikn\u0105\u0107 stres\u00f3w. Mo\u017cemy jednak nauczy\u0107 si\u0119, jak minimalizowa\u0107 ich szkodliwe skutki\u201d<\/b><span style=\"font-weight: 400;\">. Jak wi\u0119c mo\u017cemy zapobiega\u0107 nadmiernemu stresowi? Czy mo\u017cna sobie z nim poradzi\u0107 samodzielnie, bez wizyty u psychologa? Ustalmy najpierw jednak, czym dok\u0142adnie jest stres.<\/span><!--more--><\/p>\n<h2>Co to jest stres?<\/h2>\n<p><b>Stres<\/b><span style=\"font-weight: 400;\"> to reakcja psychofizyczna organizmu, kt\u00f3ra pojawia si\u0119 w odpowiedzi na sytuacje stresuj\u0105ce. Stresorami mog\u0105 by\u0107 zwyk\u0142e, codzienne utrapienia (np. sp\u00f3\u017anienie si\u0119 do pracy), powa\u017cne zmiany \u017cyciowe (takie jak nowa praca) lub te\u017c, w najgorszym przypadku, \u017cyciowe katastrofy (np. wypadek przy pracy).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stres bywa mobilizuj\u0105cy, lecz gdy stan napi\u0119cia utrzymuje si\u0119 d\u0142ugo, dzia\u0142a on niekorzystnie na zdrowie. Jakie choroby wywo\u0142uje nadmierny stres?<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2>Skutki nadmiernego stresu<\/h2>\n<p><span style=\"font-weight: 400;\">Nadmierny stres mo\u017ce powodowa\u0107 dolegliwo\u015bci fizyczne, takie jak b\u00f3le g\u0142owy, problemy z trawieniem i zaburzenia snu. Dochodz\u0105 do tego zaburzenia psychiczne i emocjonalne, w tym dezorientacja, l\u0119k i depresja.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Wed\u0142ug Ameryka\u0144skiego Towarzystwa Psychologicznego nieleczony przewlek\u0142y stres mo\u017ce powodowa\u0107 nadci\u015bnienie lub os\u0142abienie uk\u0142adu odporno\u015bciowego (1). Przyczynia si\u0119 r\u00f3wnie\u017c do rozwoju oty\u0142o\u015bci (2) i chor\u00f3b serca (3).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Z bada\u0144 wynika, \u017ce <\/span><b>praca jest jednym z najwi\u0119kszych stresor\u00f3w <\/b><span style=\"font-weight: 400;\">w \u017cyciu cz\u0142owieka. Z kolei znalezienie si\u0119 na \u201cbezrobociu\u201d nale\u017cy do 10 najbardziej stresuj\u0105cych wydarze\u0144, zaraz za chorob\u0105 i \u015bmierci\u0105 bliskiej osoby (4).<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2>Jak radzi\u0107 sobie ze stresem?<\/h2>\n<p><span style=\"font-weight: 400;\">Oczywi\u015bcie najlepiej by by\u0142o, gdyby\u015bmy wyeliminowali ze swojego \u017cycia wszystkie czynniki stresogenne. Jednak w praktyce nie jest to mo\u017cliwe, a stres bywa r\u00f3wnie\u017c pozytywny i mobilizuj\u0105cy do dzia\u0142ania. Dlatego warto si\u0119gn\u0105\u0107 po inne sposoby, kt\u00f3re pomog\u0105 nam w walce z nadmiernym stresem.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0106wicz regularnie<\/b><span style=\"font-weight: 400;\">. Badania pokazuj\u0105, \u017ce nawet 30-minutowy spacer ka\u017cdego dnia mo\u017ce zmniejszy\u0107 stres i poprawi\u0107 og\u00f3lny nastr\u00f3j (5).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Zaplanuj przerwy na relaks<\/b><span style=\"font-weight: 400;\">. R\u00f3b co\u015b, co Ci\u0119 odpr\u0119\u017ca przez co najmniej kilka minut dziennie. Mo\u017ce to by\u0107 cho\u0107by ciep\u0142a k\u0105piel, sesja jogi, \u0107wiczenie g\u0142\u0119bokiego oddychania lub czytanie ksi\u0105\u017cki.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Zapobiegaj izolacji spo\u0142ecznej<\/b><span style=\"font-weight: 400;\">. Z przyjaci\u00f3\u0142mi i rodzin\u0105 nie zawsze mo\u017cna si\u0119 spotka\u0107 osobi\u015bcie, jednak nawet video rozmowa lub zwyk\u0142y telefon zapewni Ci kontakt spo\u0142eczny, zmniejszy stres i poczucie wyobcowania.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ponownie oce\u0144 swoje priorytety<\/b><span style=\"font-weight: 400;\">. Skoncentruj si\u0119 na codziennych zadaniach, nie martwi\u0105c si\u0119 zbytnio o to, czego nie mo\u017cesz zrobi\u0107. Powiedz \u201enie\u201d niepotrzebnym zadaniom i deleguj dodatkow\u0105 prac\u0119, gdy poczujesz si\u0119 przyt\u0142oczony.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Powy\u017csze techniki maj\u0105 szans\u0119 zadzia\u0142a\u0107 w przypadku umiarkowanego stresu. W razie zaostrzenia objaw\u00f3w warto si\u0119gn\u0105\u0107 po profesjonaln\u0105 pomoc. Je\u015bli zmagasz si\u0119 z przewlek\u0142ym stresem, nie wahaj si\u0119 <\/span><b>zwr\u00f3ci\u0107 o porad\u0119 do specjalisty zdrowia psychicznego<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2>Kiedy i jak pomo\u017ce psycholog?<\/h2>\n<p><span style=\"font-weight: 400;\">Odczuwanie stresu jest kwesti\u0105 indywidualn\u0105 &#8211; pewne sytuacje dla jednej osoby mog\u0105 by\u0107 \u017ar\u00f3d\u0142em stresu, a u innej nie powoduj\u0105 du\u017cych napi\u0119\u0107. Istniej\u0105 jednak pewne <\/span><b>sygna\u0142y alarmowe<\/b><span style=\"font-weight: 400;\">, kt\u00f3re powinny sk\u0142oni\u0107 do udania si\u0119 do specjalisty.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Je\u017celi obserwujesz u siebie <\/span><b>objawy psychosomatyczne<\/b><span style=\"font-weight: 400;\">, takie jak b\u00f3le g\u0142owy, niedyspozycje \u017co\u0142\u0105dkowe, bezsenno\u015b\u0107 &#8211; ju\u017c dzi\u015b zapisz si\u0119 na wizyt\u0119. Zdecydowanie powiniene\u015b poszuka\u0107 pomocy z zewn\u0105trz, gdy <\/span><b>nie radzisz sobie ze stresem w zdrowy spos\u00f3b<\/b><span style=\"font-weight: 400;\">. Szczeg\u00f3lnie niepokoj\u0105ce jest nadu\u017cywanie alkoholu lub substancji psychoaktywnych. R\u00f3wnie\u017c zajadanie stresu mo\u017ce prowadzi\u0107 do negatywnych konsekwencji.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Terapia pomaga w lepszym radzeniu sobie ze stresem i wyposa\u017cy Ci\u0119 w strategie obronne do stosowania na co dzie\u0144. Najpopularniejsze terapie stresu i zwi\u0105zanych z nim zaburze\u0144 to terapia poznawczo-behawioralna oraz terapia psychodynamiczna. Dobry specjalista pomo\u017ce dobra\u0107 odpowiedni\u0105 metod\u0119 dla Ciebie.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stresu nie wolno lekcewa\u017cy\u0107 \u2013 ju\u017c przy pierwszych objawach nale\u017cy mu przeciwdzia\u0142a\u0107. <\/span><b>Stres zwi\u0105zany z prac\u0105 nie znika po prostu, gdy wracasz po ca\u0142ym dniu do domu<\/b><span style=\"font-weight: 400;\">. Czasami wystarczy wzi\u0105\u0107 kr\u00f3tki urlop i wyjecha\u0107 na kilka dni poza miasto, jednak nie zawsze. W przypadku d\u0142ugo utrzymuj\u0105cego si\u0119 stresu konieczna mo\u017ce okaza\u0107 si\u0119 pomoc psychologa lub psychoterapeuty.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>\ud83d\udea8 Pami\u0119taj! Je\u017celi posiadasz aktywny dost\u0119p do platformy Mindgram, to w ka\u017cdej chwili mo\u017cesz skorzysta\u0107 z bezp\u0142atnej pomocy specjalist\u00f3w.\u00a0 <a href=\"https:\/\/app.mindgram.com\/login\" target=\"_blank\" rel=\"noopener\">Zaloguj si\u0119, aby otrzyma\u0107 wsparcie.<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<h5><span style=\"font-weight: 400;\">\u0179r\u00f3d\u0142a:<\/span><\/h5>\n<h5>1. <a href=\"https:\/\/www.apa.org\/topics\/stress\/chronic\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.apa.org\/topics\/stress\/chronic<\/span><\/a><\/h5>\n<h5>2. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3428710\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Effects of Chronic Social Stress on Obesity, Current Obesity Reports 2012<\/span><\/a><\/h5>\n<h5>3. <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/stress-management\/stress-and-heart-health\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/stress-management\/stress-and-heart-health<\/span><\/a><\/h5>\n<h5>4. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/0022399967900104?via%3Dihub\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The social readjustment rating scale, Thomas H.Holmes, Richard H.Rahe, Journal of Psychosomatic Research, 1967<\/span><\/a><\/h5>\n<h5>5. <a href=\"https:\/\/www.nimh.nih.gov\/health\/publications\/so-stressed-out-fact-sheet\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.nimh.nih.gov\/health\/publications\/so-stressed-out-fact-sheet<\/span><\/a><\/h5>\n<h5>6. <a href=\"https:\/\/www.healthline.com\/health\/therapy-for-stress\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.healthline.com\/health\/therapy-for-stress<\/span><\/a><\/h5>\n<h5>7. <a href=\"https:\/\/www.aptelia.pl\/czytelnia\/a303-Jak_radzic_sobie_ze_stresem_Przyczyny_i_konsekwencje_dlugotrwalego_stresu\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.aptelia.pl\/czytelnia\/a303-Jak_radzic_sobie_ze_stresem_Przyczyny_i_konsekwencje_dlugotrwalego_stresu<\/span><\/a><\/h5>\n<h5>8. <a href=\"https:\/\/www.medonet.pl\/psyche,psychoterapia-a-radzenie-sobie-ze-stresem,artykul,1735488.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">https:\/\/www.medonet.pl\/psyche,psychoterapia-a-radzenie-sobie-ze-stresem,artykul,1735488.html<\/span><\/a><\/h5>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0Tw\u00f3rca poj\u0119cia stresu, Hans Selye, powiedzia\u0142: \u201eJak d\u0142ugo b\u0119dziemy \u017cy\u0107, tak d\u0142ugo nie uda nam si\u0119 unikn\u0105\u0107 stres\u00f3w. Mo\u017cemy jednak nauczy\u0107 si\u0119, jak minimalizowa\u0107 ich szkodliwe skutki\u201d. Jak wi\u0119c mo\u017cemy zapobiega\u0107 nadmiernemu stresowi? Czy mo\u017cna sobie z nim poradzi\u0107 samodzielnie, bez wizyty u psychologa? Ustalmy najpierw jednak, czym dok\u0142adnie jest stres.<\/p>\n","protected":false},"author":8,"featured_media":2992,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[26,27],"tags":[105,104,106,108,107],"class_list":["post-4211","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-praca-i-rozwoj","category-well-being","tag-praca","tag-psycholog","tag-stres","tag-wellbeing-2","tag-zdrowie"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak skutecznie radzi\u0107 sobie ze stresem? - Mindgram<\/title>\n<meta name=\"description\" content=\"Jak skutecznie radzi\u0107 sobie ze stresem? - Mindgram\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mindgram.com\/pl\/blog\/czy-w-walce-z-nadmiernym-stresem-konieczna-jest-pomoc-psychologa\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak skutecznie radzi\u0107 sobie ze stresem? 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