Nervozizmi apo zem\u00ebrimi \u00ebsht\u00eb nj\u00eb helm i mir\u00ebfillt\u00eb q\u00eb shkat\u00ebrron shpirtin dhe organizmin. Ky emocion \u00ebsht\u00eb i sh\u00ebndetsh\u00ebm deri n\u00eb nj\u00eb far\u00eb pike sepse t\u00eb ndihmon t\u00eb identifikosh l\u00ebndimin ose nevoj\u00ebn p\u00ebr ndryshim.<\/p>\n
Por nervozizmi \u00ebsht\u00eb nj\u00eb emocion hileqar dhe shpesh del jasht\u00eb kontrollit. Mbajtja n\u00ebn kontroll e tij k\u00ebrkon nj\u00eb vullnet dhe p\u00ebrqendrim t\u00eb fort\u00eb.<\/p>\n
Po si ta mbani n\u00ebn kontroll zem\u00ebrimin dhe nervozizmin?<\/p>\n
Meditoni<\/p>\n
Gjat\u00eb nj\u00eb episodi zem\u00ebrimi apo nervozizmi provoni t\u00eb meditoni dhe t\u00eb nd\u00ebrgjegj\u00ebsoheni p\u00ebr at\u00eb q\u00eb po ndodh. Meditimi \u00ebsht\u00eb nj\u00eb teknik\u00eb qet\u00ebsimi p\u00ebr trurin dhe trupin.<\/p>\n
Uluni dhe p\u00ebrqendrohuni tek frym\u00ebmarrja. Mos e lini mendjen t\u00eb ik\u00eb apo t\u00eb fokusohet tek shqet\u00ebsimet dhe e shkuara.<\/p>\n
Frym\u00ebmarrja e thell\u00eb<\/p>\n
Frym\u00ebmarrja duhet t\u00eb jet\u00eb e kontrolluar p\u00ebr t\u00eb qet\u00ebsuar ndjenj\u00ebn e nervozizmit. Nj\u00eb frym\u00ebmarrje e thell\u00eb dhe e kontrolluar ngadal\u00ebson rrahjet e zemr\u00ebs, stabilizon tensionin e gjakut dhe qet\u00ebson organizmin. Vishni rroba t\u00eb lehta dhe shtrihuni. Vendosini duart n\u00eb zon\u00ebn e barkut. Merrni frym\u00eb ngadal\u00eb dhe p\u00ebrpiquni t\u00eb mbani zon\u00ebn abdominale t\u00eb relaksuar.<\/p>\n
Mbajeni frym\u00ebn p\u00ebr disa sekonda dhe m\u00eb pas l\u00ebshojeni at\u00eb n\u00ebp\u00ebrmjet goj\u00ebs. P\u00ebrpiquni ta p\u00ebrs\u00ebrisni k\u00ebt\u00eb proces deri sa t\u00eb kuptoni q\u00eb zem\u00ebrimi juaj \u00ebsht\u00eb n\u00ebn kontroll.<\/p>\n
Qet\u00ebsimi progresiv i muskujve<\/p>\n
Kjo teknik\u00eb ka t\u00eb b\u00ebj\u00eb me tendosjen dhe qet\u00ebsimin e disa muskujve duke u shp\u00ebrqendruar k\u00ebshtu nga zem\u00ebrimi.<\/p>\n
Uluni n\u00eb nj\u00eb karrige n\u00eb nj\u00eb vend t\u00eb qet\u00eb. P\u00ebrqendrohuni tek nj\u00eb grup i ve\u00e7ant\u00eb muskujsh si\u00e7 mund t\u00eb jen\u00eb k\u00ebmb\u00ebt, pjesa e kofsh\u00ebs, gishtave e t\u00eb tjer\u00eb. Merrni frym\u00eb thell\u00eb dhe ngadal\u00eb dhe shtr\u00ebngoni muskujt e p\u00ebrzgjedhur. Mbajini t\u00eb tendosur p\u00ebr 5 sekonda.<\/p>\n
Nxirreni frym\u00ebn dhe l\u00ebshojini muskujt e tendosur. Q\u00ebndroni pa l\u00ebvizur p\u00ebr 15 sekonda dhe m\u00eb pas provojeni s\u00ebrish me nj\u00eb muskul tjet\u00ebr.<\/p>\n
Provojeni k\u00ebt\u00eb teknik\u00eb deri sa t\u00eb ndiheni t\u00eb qet\u00ebsuar.<\/p>\n
Topthi kund\u00ebr stresit<\/p>\n
Nj\u00eb topth i till\u00eb ju ndihmon t\u00eb p\u00ebrballeni me nj\u00eb episod shp\u00ebrthyes zem\u00ebrimi. N\u00ebp\u00ebrmjet shtr\u00ebngimit dhe l\u00ebshimit t\u00eb topthit dhe frym\u00ebmarrjes s\u00eb thell\u00eb ju vini n\u00eb l\u00ebvizje disa muskuj dhe i qet\u00ebsoni ato.<\/p>\n
P\u00ebr m\u00eb tep\u00ebr ju largoni stresin dhe zem\u00ebrimin.<\/p>\n
Num\u00ebrimi meri n\u00eb 10<\/p>\n
10 sekonda! Kaq ju nevojitet q\u00eb t\u00eb qet\u00ebsoheni, t\u00eb keni nj\u00eb mendje t\u00eb kthjell\u00ebt dhe t\u00eb shmangni impulset dashakeqe.<\/p>\n
Num\u00ebroni deri n\u00eb 10, p\u00ebrpara se t\u00eb thoni fjal\u00ebn e fundit.<\/p>\n
Mbajtja n\u00ebn kontroll e zem\u00ebrimit \u00ebsht\u00eb nj\u00eb proces q\u00eb ka nevoj\u00eb p\u00ebr dy element: koh\u00eb dhe shp\u00ebrqendrim.<\/p>\n
Ecja<\/p>\n
Ecja \u00ebsht\u00eb nj\u00eb aktivitet fizik q\u00eb ndihmon n\u00eb mbajtjen n\u00ebn kontroll t\u00eb ankthit. Gjat\u00eb ecjes, trupi \u00e7liron endorfin\u00eb, nj\u00eb hormone q\u00eb ju ndihmon t\u00eb jeni t\u00eb lumtur dhe pozitiv.<\/p>\n
Ecja e shp\u00ebrqendron trurin nga ekstremiteti i reagimeve t\u00eb forta emocionale.<\/p>\n
The post Nervozizmi, efektet n\u00eb organiz\u00ebm dhe si ta mbani n\u00ebn kontroll<\/a> appeared first on www.lexo.al<\/a>.<\/p>","protected":false},"excerpt":{"rendered":" Nervozizmi apo zem\u00ebrimi \u00ebsht\u00eb nj\u00eb helm i mir\u00ebfillt\u00eb q\u00eb shkat\u00ebrron shpirtin dhe organizmin. Ky emocion \u00ebsht\u00eb i sh\u00ebndetsh\u00ebm deri n\u00eb nj\u00eb far\u00eb pike sepse t\u00eb ndihmon t\u00eb identifikosh l\u00ebndimin ose nevoj\u00ebn p\u00ebr ndryshim. Por nervozizmi \u00ebsht\u00eb nj\u00eb emocion hileqar dhe shpesh del jasht\u00eb kontrollit. Mbajtja n\u00ebn kontroll e tij k\u00ebrkon nj\u00eb vullnet dhe p\u00ebrqendrim t\u00eb […]<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-851","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/851","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/comments?post=851"}],"version-history":[{"count":0,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/851\/revisions"}],"wp:attachment":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/media?parent=851"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/categories?post=851"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/tags?post=851"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}