{"id":51896,"date":"2023-05-05T08:00:26","date_gmt":"2023-05-05T05:00:26","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=51896"},"modified":"2023-04-26T14:36:42","modified_gmt":"2023-04-26T11:36:42","slug":"psichologes-patarimai-kaip-atsikratyti-pavasarinio-vangumo","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/psichologes-patarimai-kaip-atsikratyti-pavasarinio-vangumo\/","title":{"rendered":"Psicholog\u0117s patarimai, kaip atsikratyti pavasarinio vangumo"},"content":{"rendered":"<p><strong>Pavasariniai poky\u010diai<\/strong><\/p>\n<p>U. Juodyt\u0117 atkreipia d\u0117mes\u012f, jog pavasar\u012f ne visi vienodai jau\u010diame pakitusios aplinkos sukeltus poky\u010dius. Vieniems tai laikas, kai padaug\u0117ja energijos, suma\u017e\u0117ja nuotaik\u0173 svyravimai, vyrauja pozityvus po\u017ei\u016bris, stipr\u0117ja noras r\u016bpintis savimi, kurti. Kiti gali patirti nerim\u0105, susijaudinim\u0105, nuovarg\u012f, mieguistum\u0105, irzlum\u0105, apatij\u0105, atminties sutrikim\u0105, motyvacijos tr\u016bkum\u0105, pyk\u010dio ar agresijos prover\u017eius.<\/p>\n<p>Anot U. Juodyt\u0117s, nereik\u0117t\u0173 pernelyg nerimauti d\u0117l pavasar\u012f u\u017eklupusios vangios nuotaikos, jei ji t\u0119siasi ma\u017eiau nei dvi savaites, patariama sau duoti daugiau laiko prisitaikyti prie aplinkos poky\u010di\u0173. Tai \u2013 laikinas, pereinamasis laikotarpis, nuotaika stabilizuosis, kai organizmas prisitaikys.<\/p>\n<p>Ta\u010diau ji pataria nenumoti ranka, jei nemalonios b\u016bsenos u\u017esit\u0119sia ilgiau nei dvi savaites ir atsiranda sunkumas kokybi\u0161kai gyventi bei atlikti kasdienes u\u017eduotis. Tokiu atveju rekomenduoja pasitarti su specialistais.<\/p>\n<p>Pavasar\u012f galime jaustis vangiai, ta\u010diau ne visada \u017einome, kas turi \u012ftakos neigiamiems poj\u016b\u010diams. Norint tai suprasti, verta atsi\u017evelgti \u012f vidinius ir i\u0161orinius veiksnius, tam gali tur\u0117ti \u012ftakos \u017emogaus po\u017ei\u016bris \u012f pakitusi\u0105 aplink\u0105. \u201eKai kurie pavasar\u012f priima pozityviai, jo laukia, o kitiems \u2013 tai metas, sukeliantis nepageidaujam\u0173 efekt\u0173\u201c, \u2013 teigia U. Juodyt\u0117.<\/p>\n<p>\u012etakos savijautai turi net kintantis \u0161viesos kiekis. D\u0117l per didelio \u0161viesos kiekio organizme suma\u017e\u0117ja melatonino (u\u017emigti padedan\u010dio hormono) ir padaug\u0117ja serotonino (atsipalaidavimo ir ramyb\u0117s hormono). Tai gali lemti prastesn\u012f mieg\u0105 bei padid\u0117jus\u012f susijaudinim\u0105, nerim\u0105. Itin \u0161viesiomis dienomis m\u016bs\u0173 smegenys yra budresn\u0117s, d\u0117l to sunkiau nurimti, susitelkti, atsipalaiduoti. Pavasarin\u0117s alergijos taip pat da\u017enai daro \u012ftak\u0105 prastai savijautai. Psicholog\u0117 atkreipia d\u0117mes\u012f \u012f 2019 m. tyrim\u0105, kuriame dalyvavo 1306 \u017emon\u0117s, susiduriantys su alergijomis d\u0117l \u017eiedadulki\u0173: pasteb\u0117ta, kad kai \u017eiedadulki\u0173 koncentracija ore buvo didesn\u0117, vyravo prastesn\u0117s nuotaikos, sodresni depresijos simptomai.<\/p>\n<p><strong>Kas gali pad\u0117ti?<\/strong><\/p>\n<p>Gera emocin\u0117 b\u016bkl\u0117 yra neatsiejama nuo fizin\u0117s veiklos. Pasak U. Juodyt\u0117s, daugiausia laiko vert\u0117t\u0173 praleisti lauke. \u017dinoma, prab\u0117gimo nuo automobilio iki parduotuv\u0117s neu\u017etenka \u2013 reikalingas d\u0117mesingas laikas gamtoje: kas vyksta aplink, kokie med\u017eiai ir augalai atgyja, kokie vabzd\u017eiai skraido, kokio \u0161iltumo v\u0117jo g\u016bsiai, kaip kinta \u017eem\u0117s kvapas.<\/p>\n<p>\u201eKlausykite, uoskite, lyt\u0117kite, steb\u0117kite, ragaukite\u201c, \u2013 jusli\u0173 svarb\u0105 akcentuoja specialist\u0117, ir rekomenduoja jud\u0117ti bent 30 min. per dien\u0105. Judesys tinka \u012fvairus: nuo sodinuk\u0173 sodinimo, greitesnio \u0117jimo, dalyvavimo var\u017eybose iki b\u0117giojimo.<\/p>\n<p>Pavasarinio vangumo gali pad\u0117ti atsikratyti ir 4 \u017eingsni\u0173 pratimas. Jo metu pripa\u017e\u012fstame sau, kad patiriame sunkum\u0105, primename, kad viskas gyvenime \u2013 laikina, suvokiame, jog t\u0105 patiria t\u016bkstan\u010diai \u017emoni\u0173, tod\u0117l nesame vieni, bei paklausiame: kaip galiu save palaikyti?<\/p>\n<p>Geros nuotaikos u\u017etikrinimui pavasar\u012f reikalingas rutinos palaikymas: vakarinis pasivaik\u0161\u010diojimas su \u0161eima, rytinis arbatos puodelis niekur nelekiant, \u0161ilta vonia prie\u0161 mieg\u0105 ar bet kas, kas yra malonu.<\/p>\n<p>Neatsiejama rutinos dalis \u2013 vienodas miego re\u017eimas. Psicholog\u0117 si\u016blo atsi\u017evelgti \u012f jos pateikt\u0105 veiksm\u0173 s\u0105ra\u0161\u0105, pagal kur\u012f galite \u012fsivertinti, k\u0105 jau darote d\u0117l geresn\u0117s miego kokyb\u0117s.<\/p>\n<p>Specialist\u0117 u\u017esimena ir apie re\u010diau naudojamus b\u016bdus &#8211; tai meditacija ir tvarkymasis. \u201eRekomenduoju pasidom\u0117ti d\u0117mesingumo praktikomis, kurios yra mokslo \u012frodyti savijautos gerinimo pratimai. O tvarkymosi darbai gali b\u016bti geriausia terapija, besitvarkant kei\u010diasi ne tik fizin\u0117 j\u016bs\u0173 aplinka, bet ir atsiranda lengvumo poj\u016btis, ma\u017einamas stresas bei nerimas\u201c, \u2013 teigia U. Juodyt\u0117.<\/p>\n<p><strong>Veiksmai, u\u017etikrinantys miego kokyb\u0119<\/strong><\/p>\n<p>Einu miegoti ir keliuosi tuo pa\u010diu metu; lova skirta tik poilsiui, nesine\u0161u darb\u0173 ar kompiuterio \u012f miego erdv\u0119, joje nesprend\u017eiu konflikt\u0173; l\u0117tai pasimank\u0161tinu prie\u0161 mieg\u0105; 2 val. iki miego nesu apsuptas m\u0117lynos \u0161viesos (televizorius, telefonas ir pan.); kambaryje yra 16\u201318 \u00b0C laipsni\u0173 \u0161ilumos; prie\u0161 mieg\u0105 pasim\u0117gauju \u0161iltu du\u0161u, vonia ar kitu raminan\u010diu procesu; kambaryje visi\u0161ka tamsa, nepatenka \u0161viesa i\u0161 gatv\u0117s; kambaryje tylu; mobil\u016bs \u012frenginiai kitame kambaryje; jei miegu per pietus, tai ma\u017eiau nei 30 min.; miegoti neinu alkanas nei persivalg\u0119s; 6 val. iki miego negeriu kavos; 3 val. iki miego nevartoju produkt\u0173, kuriuose yra kofeino.<\/p>\n<p><strong>Pagal BNS inf.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pavasariniai poky\u010diai U. Juodyt\u0117 atkreipia d\u0117mes\u012f, jog pavasar\u012f ne visi vienodai jau\u010diame pakitusios aplinkos sukeltus poky\u010dius. Vieniems tai laikas, kai padaug\u0117ja energijos, suma\u017e\u0117ja nuotaik\u0173 svyravimai, vyrauja pozityvus po\u017ei\u016bris, stipr\u0117ja noras r\u016bpintis savimi, kurti. Kiti gali patirti nerim\u0105, susijaudinim\u0105, nuovarg\u012f, mieguistum\u0105, irzlum\u0105, apatij\u0105, atminties sutrikim\u0105, motyvacijos tr\u016bkum\u0105, pyk\u010dio ar agresijos prover\u017eius. Anot U. Juodyt\u0117s, nereik\u0117t\u0173 pernelyg [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":51897,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[47],"class_list":["post-51896","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sveikatos-saltinis","tag-pirmasis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Psicholog\u0117s patarimai, kaip atsikratyti pavasarinio vangumo - \u0160ilut\u0117s naujienos<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.silutesnaujienos.lt\/lt\/psichologes-patarimai-kaip-atsikratyti-pavasarinio-vangumo\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Psicholog\u0117s patarimai, kaip atsikratyti pavasarinio vangumo - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Pavasariniai poky\u010diai U. Juodyt\u0117 atkreipia d\u0117mes\u012f, jog pavasar\u012f ne visi vienodai jau\u010diame pakitusios aplinkos sukeltus poky\u010dius. Vieniems tai laikas, kai padaug\u0117ja energijos, suma\u017e\u0117ja nuotaik\u0173 svyravimai, vyrauja pozityvus po\u017ei\u016bris, stipr\u0117ja noras r\u016bpintis savimi, kurti. Kiti gali patirti nerim\u0105, susijaudinim\u0105, nuovarg\u012f, mieguistum\u0105, irzlum\u0105, apatij\u0105, atminties sutrikim\u0105, motyvacijos tr\u016bkum\u0105, pyk\u010dio ar agresijos prover\u017eius. Anot U. 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Juodyt\u0117 atkreipia d\u0117mes\u012f, jog pavasar\u012f ne visi vienodai jau\u010diame pakitusios aplinkos sukeltus poky\u010dius. Vieniems tai laikas, kai padaug\u0117ja energijos, suma\u017e\u0117ja nuotaik\u0173 svyravimai, vyrauja pozityvus po\u017ei\u016bris, stipr\u0117ja noras r\u016bpintis savimi, kurti. Kiti gali patirti nerim\u0105, susijaudinim\u0105, nuovarg\u012f, mieguistum\u0105, irzlum\u0105, apatij\u0105, atminties sutrikim\u0105, motyvacijos tr\u016bkum\u0105, pyk\u010dio ar agresijos prover\u017eius. Anot U. 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