{"id":309571,"date":"2021-02-10T11:51:00","date_gmt":"2021-02-10T10:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=309571"},"modified":"2024-05-28T12:03:00","modified_gmt":"2024-05-28T10:03:00","slug":"de-ce-este-stresul-periculos-si-cum-poate-fi-redus","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/","title":{"rendered":"De ce este stresul periculos \u0219i cum poate fi redus?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#Ce_se_intampla_in_organism_atunci_cand_suntem_stresati\" title=\"Ce se \u00eent\u00e2mpl\u0103 \u00een organism atunci c\u00e2nd suntem stresa\u021bi?\">Ce se \u00eent\u00e2mpl\u0103 \u00een organism atunci c\u00e2nd suntem stresa\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#1_Faceti_sport\" title=\"1. Face\u021bi sport\">1. Face\u021bi sport<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#2_Scrieti_pe_hartie_ce_simtiti\" title=\"2. Scrie\u021bi pe h\u00e2rtie ce sim\u021bi\u021bi\">2. Scrie\u021bi pe h\u00e2rtie ce sim\u021bi\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#3_Ascultati_muzica\" title=\"3. Asculta\u021bi muzic\u0103\">3. Asculta\u021bi muzic\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#4_Petreceti_timp_cu_cei_dragi\" title=\"4. Petrece\u021bi timp cu cei dragi\">4. Petrece\u021bi timp cu cei dragi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#5_Faceti_planuri_si_fiti_productivi\" title=\"5. Face\u021bi planuri \u0219i fi\u021bi productivi\">5. Face\u021bi planuri \u0219i fi\u021bi productivi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#6_Incercati_mindfulness\" title=\"6. \u00cencerca\u021bi mindfulness\">6. \u00cencerca\u021bi mindfulness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#7_Angajati-va_in_activitati_care_va_fac_fericiti\" title=\"7. Angaja\u021bi-v\u0103 \u00een activit\u0103\u021bi care v\u0103 fac ferici\u021bi\">7. Angaja\u021bi-v\u0103 \u00een activit\u0103\u021bi care v\u0103 fac ferici\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#8_Incercati_suplimente\" title=\"8. \u00cencerca\u021bi suplimente\">8. \u00cencerca\u021bi suplimente<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Probabil c\u0103 toat\u0103 lumea a experimentat acea senza\u021bia specifc\u0103 \u00een stomac \u00eenainte de un test important sau atunci c\u00e2nd se g\u00e2nde\u0219te c\u0103 va avea un program extrem de \u00eenc\u0103rcat. Nu este de mirare, deoarece stresul face parte din via\u021ba noastr\u0103 \u0219i probabil c\u0103 nu vom tr\u0103i niciodat\u0103 f\u0103r\u0103 el. Cu toate acestea, este necesar s\u0103 distingem ce fel de stres \u00eent\u00e2lnim \u00een mod regulat. C\u00e2nd vine vorba de stresul pe termen scurt pe care \u00eel resimte o persoan\u0103 atunci c\u00e2nd \u00eencearc\u0103 s\u0103 promoveze un examen la \u0219coal\u0103 sau \u00een timpul unui interviu \u00een fa\u021ba viitorului angajator, aceast\u0103 afec\u021biune o poate ajuta chiar s\u0103 se concentreze \u0219i s\u0103 ob\u021bin\u0103 performan\u021be mai bune. Cu toate acestea, acest lucru nu se aplic\u0103 stresului cronic pe termen lung, care d\u0103uneaz\u0103 s\u0103n\u0103t\u0103\u021bii fizice \u0219i psihice \u0219i poate chiar pune via\u021ba \u00een pericol. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen articolul de ast\u0103zi, vom explica <strong>ce se \u00eent\u00e2mpl\u0103 \u00een organism<\/strong> c\u00e2nd sunte\u021bi stresa\u021bi, <strong>cum se manifest\u0103 stresul<\/strong>, <strong>ce consecin\u021be poate avea<\/strong> \u0219i ce se poate face pentru a <strong>reduce<\/strong> <strong>c\u00e2t mai mult<\/strong> stresul negativ.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_se_intampla_in_organism_atunci_cand_suntem_stresati\"><\/span>Ce se \u00eent\u00e2mpl\u0103 \u00een organism atunci c\u00e2nd suntem stresa\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La \u00eenceputul fiec\u0103rei reac\u021bii la stres, fie c\u0103 este pozitiv\u0103 sau negativ\u0103, exist\u0103 <strong>un a\u0219a-numit factor sau declan\u0219ator de stres<\/strong>. Poate fi, de exemplu, o amintire trist\u0103, un anumit eveniment din via\u021b\u0103 sau o durere. Fenomenul, care are loc apoi \u00een organism, <strong>\u00eencepe \u00een centrul inhibi\u021biei comportamentale<\/strong>, din care anumite p\u0103r\u021bi sunt responsabile de reac\u021bie. \u00cen colaborare cu \u201ebanca de memorie\u201d, <strong>va evalua apoi gradul de pericol al acestei situa\u021bii<\/strong>. Dac\u0103 corpul \u00eencepe s\u0103 considere aceast\u0103 situa\u021bie ca fiind amenin\u021b\u0103toare, se ini\u021biaz\u0103 <strong>faza de alarm\u0103<\/strong> . Treptat, noradrenalina activeaz\u0103 partea simpatic\u0103 a sistemului nervos autonom, care ac\u021bioneaz\u0103 asupra medularei suprarenale. Dup\u0103 care \u00eencepe s\u0103 <strong>elibereze adrenalin\u0103 \u0219i noradrenalin\u0103 \u00een s\u00e2nge.<\/strong> Majoritatea celulelor din organism con\u021bin receptori asupra c\u0103rora ac\u021bioneaz\u0103 at\u00e2t adrenalina, c\u00e2t \u0219i noradrenalina, determin\u00e2nd manifestarea simptomelor cunoscute de stres. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Alte simptome ale stresului pe termen lung:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>cre\u0219terea tensiunii arteriale<\/li>\n\n\n\n<li>cre\u0219terea ritmului cardiac<\/li>\n\n\n\n<li>cre\u0219terea intensit\u0103\u021bii respira\u021biei<\/li>\n\n\n\n<li>transpira\u021bia<\/li>\n\n\n\n<li>pielea de g\u0103in\u0103<\/li>\n\n\n\n<li>dilatarea pupilelor<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-1124x843.jpg\" alt=\"Cum se manifest\u0103 stresul \u00een sine\" class=\"wp-image-198579\" style=\"width:843px;height:632px\" title=\"Cum se manifest\u0103 stresul \u00een sine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>\u00centr-o situa\u021bie stresant\u0103, se produce \u0219i cortizol (&#8220;hormonul stresului&#8221;) \u0219i glucocorticoizii. Efectul lor pe termen scurt este benefic, dar cre\u0219terea nvelurilor acestora pe termen lung <strong>poate duce la deteriorarea organismului<\/strong>, cum ar fi pierderea masei musculare, metabolismul glucozei afectat, <strong>sistemul imunitar sl\u0103bit<\/strong>, pierderea neuronilor, moartea mai rapid\u0103 a celulelor creierului sau&nbsp; dezvoltarea unor tumori. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Alte simptome ale stresului pe termen lung: <\/strong><span style=\"color: #ff6600;\"><span class=\"tadv-color\">[3<\/span>]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>irascibilitate<\/li>\n\n\n\n<li>oboseal\u0103<\/li>\n\n\n\n<li>dureri de cap<\/li>\n\n\n\n<li>concentrare afectat\u0103<\/li>\n\n\n\n<li>probleme cu somnul<\/li>\n\n\n\n<li>probleme digestive<\/li>\n\n\n\n<li>modific\u0103ri ale apetitului<\/li>\n\n\n\n<li>pierderea libidoului<\/li>\n\n\n\n<li>nervozitate<\/li>\n\n\n\n<li>apari\u021bia frecvent\u0103 de boli<\/li>\n\n\n\n<li>\u00eencredere \u00een sine sc\u0103zut\u0103<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acum \u0219ti\u021bi c\u0103 nu v\u0103 dori\u021bi s\u0103 v\u0103 confrunta\u021bi cu&nbsp;stresul pe termen lung. Dar este foarte u\u0219or de spus: \u201eScap\u0103 de stres\u201d. Dar cum s\u0103 face\u021bi asta? \u00cen articolul de ast\u0103zi, vom \u00eencerca s\u0103 v\u0103 oferim c\u00e2teva sfaturi care <strong>v\u0103 pot ajuta cel pu\u021bin s\u0103 minimiza\u021bi stresul la un nivel tolerabil,<\/strong> care nu va avea un impact negativ asupra organismului. S\u0103 vedem despre ce e vorba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Faceti_sport\"><\/span>1. Face\u021bi sport<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform recomand\u0103rii Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii, ar trebui s\u0103 dedica\u021bi <strong>s\u0103pt\u0103m\u00e2nal 150 de minute unei activit\u0103\u021bi de intensitate medie sau 75 de minute activit\u0103\u021bilor de intensitate mare<\/strong>. Mi\u0219carea are, f\u0103r\u0103 \u00eendoial\u0103, un impact nu numai asupra s\u0103n\u0103t\u0103\u021bii fizice, ci \u0219i asupra psihicului. Acest lucru este evident, de exemplu, din rezultatele unui studiu \u00een care cercet\u0103torii s-au concentrat pe 682 de sportivi recreativi. Au descoperit c\u0103 cei care au respectat recomand\u0103rile generale de exerci\u021bii fizice, <strong>au resim\u021bit mai pu\u021bin\u0103 anxietate \u0219i stres \u00een via\u021b\u0103, iar calitatea general\u0103 a vie\u021bii s-a \u00eembun\u0103t\u0103\u021bit.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 face\u021bi exerci\u021bii fizice \u00een mod regulat, cu siguran\u021b\u0103 sunte\u021bi familiariza\u021bi cu senza\u021bia de euforie de dup\u0103, atunci c\u00e2nd endorfinele sau hormonii fericirii sunt elibera\u021bi \u00een organism, ave\u021bi o dispozi\u021bie bun\u0103, problemele par brusc mult mai suportabile \u0219i <strong>v-a\u021bi scos pentru o vreme din minte lucrurile care v\u0103 stresau.<\/strong> Prin urmare, \u00eencerca\u021bi s\u0103 include\u021bi \u00een programul vostru s\u0103pt\u0103m\u00e2nal o activitate sportiv\u0103 de care s\u0103 v\u0103 bucura\u021bi de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103. Yoga v\u0103 ajut\u0103 s\u0103 v\u0103 calma\u021bi? Practica\u021bi yoga. Trebuie s\u0103 munci\u021bi din greu \u0219i s\u0103 transpira\u021bi pentru a v\u0103 elibera de stres? \u00cencerca\u021bi alergatul sau antrenamentele HIIT. Iar dac\u0103 ridicatul greut\u0103\u021bilor v\u0103 face s\u0103 v\u0103 sim\u021bi\u021bi bine, atunci practica\u021bi antrenamente de for\u021b\u0103. Nic\u0103ieri nu scrie care este cel mai potrivit sport \u00een ceea ce prive\u0219te reducerea stresului. <strong>Sunte\u021bi diferi\u021bi \u0219i fiecare \u0219tie cel mai bine ce activitate v\u0103 face s\u0103 v\u0103 sim\u021bim mai bine<\/strong>. \u0218i exact asta ar trebui s\u0103 face\u021bi pentru a reduce stresul.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/spo-1124x749.jpg\" alt=\"Cum s\u0103 reducem stresul prin sport\" class=\"wp-image-198606\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 reducem stresul prin sport\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/spo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/spo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/spo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/spo.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Re\u021bine\u021bi c\u0103 zicala \u201ecu c\u00e2t mai mult, cu at\u00e2t mai bine\u201d s-ar putea s\u0103 nu se aplice \u00een cazul de fa\u021b\u0103. \u00cen mod paradoxal, dac\u0103 <b>face\u021bi prea multe exerci\u021bii<\/b>, nivelul stresului <strong>ar putea cre\u0219te<\/strong>. A\u0219adar, re\u021bine\u021bi c\u0103 ar trebui s\u0103 efectua\u021bi toate activit\u0103\u021bile cu modera\u021bie \u0219i s\u0103 v\u0103 l\u0103sa\u021bi corpul s\u0103 se odihneasc\u0103 \u0219i s\u0103 se regenereze. De exemplu, o simpl\u0103 plimbare \u00een natur\u0103 poate ajuta la reducerea stresului, nu este nevoie s\u0103 transpira\u021bi excesiv \u00een fiecare zi. Dac\u0103 face\u021bi mi\u0219care \u00een mod regulat, se \u00eembun\u0103t\u0103\u021be\u0219te \u0219i calitatea somnului, ceea ce afecteaz\u0103 \u0219i nivelul hormonilor de stres.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe sfaturi cu privire la cum s\u0103 v\u0103 men\u021bine\u021bi activi, citi\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 sfaturi pentru a v\u0103 men\u021bine activi \u0219I motiva\u021bI pentru a nu renun\u021ba niciodat\u0103 la antrenamente, chiar \u0219I acas\u0103<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Scrieti_pe_hartie_ce_simtiti\"><\/span>2. Scrie\u021bi pe h\u00e2rtie ce sim\u021bi\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-749x1124.jpg\" alt=\"De ce sunte\u021bi stresa\u021bi?\" class=\"wp-image-198619\" title=\"De ce sunte\u021bi stresa\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 povesti\u021bi cuiva apropiat despre lucrurile care v\u0103 streseaz\u0103, v\u0103 ve\u021bi sim\u021bi u\u0219ura\u021bi. Dar cum faci fa\u021b\u0103 problemelor care v\u0103 streseaz\u0103, dar nu vre\u021bi s\u0103 afle nimeni despre ele? Solu\u021bia poate fi <b>trecerea <\/b>sentimentelor \u00eentr-un jurnal. Procesul de scriere \u00een sine poate avea <strong>efecte calmante<\/strong>. Pentru a putea pune la un loc toate g\u00e2ndurile, ideal ar fi s\u0103 v\u0103 refugia\u021bi \u00eentr-o camer\u0103 lini\u0219tit\u0103.<\/p>\n\n\n\n<div style=\"height:43px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trecerea sentimentelor \u00eentr-un jurnal poate devine un ritual obi\u0219nuit. Pute\u021bi crea o atmosfer\u0103 pl\u0103cut\u0103 \u00een camer\u0103 diminea\u021ba sau seara \u0219i s\u0103 petrece\u021bi ceva timp scriind. Nu trebuie s\u0103 scrie\u021bi doar ceea ce v\u0103 deranjeaz\u0103.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Scrie\u021bi \u0219i despre zilele \u00een care vi s-a \u00eent\u00e2mplat ceva pl\u0103cut<\/strong>, scrie\u021bi lucrurile pentru care <strong>sunte\u021bi recunosc\u0103tori, ce v\u0103 face ferici\u021bi<\/strong>, ce a\u0219tepta\u021bi cu ner\u0103bdare \u0219i a\u0219a mai departe. Apoi, c\u00e2nd ave\u021bi o zi proast\u0103, care este la propriu \u00eenc\u0103rcat\u0103 de stres, \u00eencerca\u021bi s\u0103 v\u0103 opri\u021bi o clip\u0103 \u0219i s\u0103 r\u0103sfoi\u021bi paginile mai vechi ale jurnalului. Aminti\u021bi-v\u0103 c\u0103 nu v-a\u021bi sim\u021bit bine de multe ori, dar <strong>\u00eentotdeauna a\u021bi f\u0103cut fa\u021b\u0103<\/strong>. \u00cen acela\u0219i timp, ve\u021bi realiza c\u0103 exist\u0103 multe lucruri care v\u0103 fac ferici\u021bi \u0219i pentru care pute\u021bi fi recunosc\u0103tori, ceea ce v\u0103 poate <strong>ajuta s\u0103 reduce\u021bi nivelul de stres.<\/strong><\/p>\n\n\n\n<div style=\"height:42px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru este dovedit de rezultatele unui studiu care a confirmat c\u0103 <strong>persoanele recunosc\u0103toare au o s\u0103n\u0103tatea psihic\u0103 mai bun\u0103<\/strong>, un nivel mai sc\u0103zut de stres \u0219i o via\u021b\u0103 mai calitativ\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Ascultati_muzica\"><\/span>3. Asculta\u021bi muzic\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"991\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/hudba-2-991x1124.jpg\" alt=\"Cum s\u0103 reduce\u021bi stresul\" class=\"wp-image-198661\" title=\"Cum s\u0103 reduce\u021bi stresul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/hudba-2-991x1124.jpg 991w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/hudba-2-353x400.jpg 353w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/hudba-2-1354x1536.jpg 1354w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/hudba-2.jpg 1743w\" sizes=\"auto, (max-width: 991px) 100vw, 991px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Muzica <strong>v\u0103 \u00eenso\u021be\u0219te aproape&nbsp;\u00een toate situa\u021biile din via\u021b\u0103<\/strong>, fie c\u0103 sunte\u021bi tri\u0219ti sau ave\u021bi o stare bun\u0103, exist\u0103 \u00eentotdeauna o melodie pe care o pute\u021bi fredona cu o anumit\u0103 ocazie. Dar poate nu \u0219tia\u021bi&nbsp;c\u0103 exist\u0103 muzic\u0103 <strong>pentru ameliorarea stresului<\/strong>. Dar nu v\u0103 face\u021bi griji, nu e vorba de vreo metod\u0103 ezoteric\u0103, exist\u0103 descoperiri \u0219tiin\u021bifice. Studiile au descoperit c\u0103 muzica relaxant\u0103 ajut\u0103 la <strong>sc\u0103derea tensiunii arteriale, a ritmului cardiac \u0219i a nivelurilor hormonilor de stres<\/strong>, duc\u00e2nd la calmarea \u00eentregului organism.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Muzica clasic\u0103, celt\u0103, nativ american\u0103 sau indian\u0103 poate avea un efect calmant. Dac\u0103 genurile men\u021bionate nu sunt pe placul vostru,&nbsp;<strong>playlistul vostru preferat&nbsp;<\/strong>poate servi \u00een acelea\u0219i scopuri. Depinde de voi dac\u0103 vre\u021bi s\u0103 asculta\u021bi melodii mai lente pentru a v\u0103 calma sau ritmuri mai alerte, care s\u0103 v\u0103 ajute s\u0103 v\u0103 desc\u0103rca\u021bi emo\u021bional. Ambele metode vor reduce stresul. &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Petreceti_timp_cu_cei_dragi\"><\/span>4. Petrece\u021bi timp cu cei dragi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"970\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-1124x970.jpg\" alt=\"Sfaturi pentru reducerea stresului\" class=\"wp-image-198691\" title=\"Sfaturi pentru reducerea stresului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-1124x970.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-400x345.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-1536x1325.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-2048x1767.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi singuri \u00een lupta \u00eempotriva stresului, va fi mai r\u0103u dec\u00e2t dac\u0103 ve\u021bi fi cu cei dragi. Rezultatele unui studiu au ar\u0103tat c\u0103, \u00een special \u00een cazul femeilor, <strong>oxitocina <\/strong>(un hormon antistres) este eliberat\u0103 atunci c\u00e2nd <strong>petrec timp cu prietenii \u0219i familia. <\/strong>La polul opus, at\u00e2t psihicul femeilor c\u00e2t \u0219i al b\u0103rba\u021bilor este afectat negativ de lipsa interac\u021biunii sociale. Exist\u0103 multe modalit\u0103\u021bi de a petrece timp cu familia \u0219i cu cei dragi. V\u0103 pute\u021bi juca ceva \u00eempreun\u0103, pute\u021bi preg\u0103ti o mas\u0103 bun\u0103 sau s\u0103 vorbi\u021bi despre ceea ce sim\u021bi\u021bi \u00een ultimele zile. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0218i momentele intime petrecute al\u0103turi de partener au un efect pozitiv asupra reducerii stresului.&nbsp;<\/strong>Rezultatele studiului au indicat clar faptul c\u0103&nbsp;<strong>s\u0103rutul, \u00eembr\u0103\u021bi\u0219atul \u0219i sexul&nbsp;<\/strong>au un efect pozitiv asupra eliber\u0103rii de oxitocin\u0103 \u0219i reducerii nivelului de cortizol. Dac\u0103 sunte\u021bi stresa\u021bi \u0219i evita\u021bi momentele intime, ar trebui s\u0103 v\u0103 reconsidera\u021bi abordarea. Poate c\u0103 fix asta v\u0103 poate ajuta s\u0103 reduce\u021bi stresul. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11] [12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi singuri, nu trebuie s\u0103 dispera\u021bi. Conform oamenilor de \u0219tiin\u021b\u0103, \u0219i <strong>interac\u021biunea cu animalele de companie&nbsp;<\/strong>poate duce la eliberarea hormonului antistres, oxitocin\u0103. Ve\u021bi observa cum m\u00e2ng\u00e2iatul animalului de companie v\u0103 va bucura \u0219i pe voi, dar \u0219i pe el.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [14]&nbsp;<\/span><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Faceti_planuri_si_fiti_productivi\"><\/span>5. Face\u021bi planuri \u0219i fi\u021bi productivi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest punct abordeaz\u0103, \u00een special, persoanele care<strong> \u00ee\u0219i am\u00e2n\u0103 toate atribu\u021biile pe termen nelimitat<\/strong>. Cauza poate fi, de exemplu, lenea sau sentimentul c\u0103 o persoan\u0103 are at\u00e2tea responsabilit\u0103\u021bi \u0219i nu \u0219tie de unde s\u0103 \u00eenceap\u0103, astfel \u00eenc\u00e2t am\u00e2n\u0103 activit\u0103\u021bile \u0219i, \u00een cele din urm\u0103, nu face nimic. Pentru a evita aceast\u0103 problem\u0103, este necesar s\u0103 determina\u021bi \u00een mod clar ce activit\u0103\u021bi trebuie s\u0103 face\u021bi \u0219i c\u00e2nd trebuie finalizate cel t\u00e2rziu. Odat\u0103 ce v-a\u021bi f\u0103cut o list\u0103, <strong>\u00eemp\u0103r\u021bi\u021bi sarcinile individuale \u00een sarcini mai mici<\/strong>, care nu sunt la fel de dificil de realizat ca o sarcin\u0103 \u00eentreag\u0103. Apoi programa\u021bi aceste sarcini mai mici pe zile, astfel \u00eenc\u00e2t s\u0103 pute\u021bi fi siguri c\u0103 le ve\u021bi putea gestiona f\u0103r\u0103 probleme \u0219i c\u0103 <strong>nu ve\u021bi fi nevoi\u021bi s\u0103 atinge\u021bi termenele limit\u0103 \u00een ultimul moment<\/strong>. Datorit\u0103 acestui sistem, nu trebuie s\u0103 v\u0103 stresa\u021bi c\u0103 ve\u021bi r\u0103m\u00e2ne \u00een urm\u0103 \u0219i astfel, sarcinile individuale vor fi mai u\u0219or de \u00eendeplinit. Ve\u021bi vedea c\u0103 sentimentul de a vedea \u201ebifate\u201d toate sarcinile pe care le-a\u021bi avut pentru o anumit\u0103 zi este de nepre\u021buit. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Incercati_mindfulness\"><\/span>6. \u00cencerca\u021bi mindfulness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200704-WA0003-843x1124.jpg\" alt=\"De ce sunte\u021bi stresa\u021bi?\" class=\"wp-image-198705\" title=\"De ce sunte\u021bi stresa\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200704-WA0003-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200704-WA0003-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200704-WA0003.jpg 960w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindfulness este o tehnic\u0103 ce ajut\u0103 la&nbsp;<strong>reducerea oboselii \u0219i stresului.&nbsp;<\/strong>Mai simplu spus, \u00eencerca\u021bi s\u0103 fi\u021bi mai con\u0219tien\u021bi de momentul prezent, motiv pentru care ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 lucra\u021bi mai bine cu propriile g\u00e2nduri \u0219i nu ve\u021bi fi controla\u021bi de situa\u021biile negative.<\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Cum s\u0103 practica\u021bi aceast\u0103 metod\u0103?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00cencerca\u021bi prin a g\u0103si o pozi\u021bie (\u00een picioare sau jos) \u00een care <strong>s\u0103 v\u0103 sim\u021bi\u021bi confortabili \u0219i relaxa\u021bi.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Concentra\u021bi-v\u0103 doar pe respira\u021bie&nbsp;<\/strong>\u0219i \u00eencerca\u021bi s\u0103 nu v\u0103 mai g\u00e2ndi\u021bi la nimic altceva.<\/li>\n\n\n\n<li>Dac\u0103 nu v\u0103 pute\u021bi concentra pe respira\u021bie, \u00eencerca\u021bi&nbsp;<strong>s\u0103 num\u0103ra\u021bi secundele \u00een care inspira\u021bi \u0219i expira\u021bi,&nbsp;<\/strong>asta ar trebui s\u0103 v\u0103 distrag\u0103 aten\u021bia de la alte g\u00e2nduri.<\/li>\n\n\n\n<li>Dac\u0103 tot ave\u021bi g\u00e2nduri,&nbsp;<strong>\u00eencerca\u021bi s\u0103 le ignora\u021bi&nbsp;<\/strong>\u0219i concentra\u021bi-v\u0103 din nou pe respira\u021bie.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Astfel&nbsp;<strong>ve\u021bi fi concentra\u021bi pe prezent \u00een timpul tuturor activit\u0103\u021bilor.&nbsp;<\/strong>Indiferent ce a\u021bi face, \u00eencerca\u021bi mereu s\u0103 v\u0103 concentra\u021bi doar asupra unui lucru- spre exemplul pe alergat, m\u00e2ncat sau sp\u0103lat vase. Percepe\u021bi aceast\u0103 activitate cu toate sim\u021burile voastre. Astfel, ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 lucra\u021bi cu g\u00e2ndurile \u0219i s\u0103 suprima\u021bi stresul \u00een exces.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Angajati-va_in_activitati_care_va_fac_fericiti\"><\/span>7. Angaja\u021bi-v\u0103 \u00een activit\u0103\u021bi care v\u0103 fac ferici\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"989\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/image-5-1124x989.png\" alt=\"Cum s\u0103 sc\u0103pa\u021bi de stres\" class=\"wp-image-198722\" title=\"Cum s\u0103 sc\u0103pa\u021bi de stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-5-1124x989.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-5-400x352.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-5.png 1199w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To\u021bi cei care&nbsp;<strong>s-au oprit din activit\u0103\u021bile preferate&nbsp;<\/strong>pentru c\u0103 &#8221;sunt ocupa\u021bi \u0219i nu au timp&#8221; ar trebui s\u0103 se g\u00e2ndeasc\u0103 la asta. Chiar dac\u0103 ave\u021bi un program \u00eenc\u0103rcat \u0219i nu pute\u021bi \u021bine pasul, ar trebui s\u0103 v\u0103 pute\u021bi <strong>planifica c\u00e2teva ore pe s\u0103pt\u0103m\u00e2n\u0103&nbsp;<\/strong>pentru activit\u0103\u021bile care v\u0103 fac pl\u0103cere \u0219i v\u0103 \u00eemplinesc. Nu conteaz\u0103 dac\u0103 v\u0103 place s\u0103 citi\u021bi, s\u0103 desena\u021bi, sa practica\u021bi un sport, s\u0103 v\u0103 uita\u021bi la filme sau chiar s\u0103 face\u021bi cur\u0103\u021benie. F\u0103c\u00e2nd lucruri care v\u0103 fac pl\u0103cere, <strong>pute\u021bi reduce cu u\u0219urin\u021b\u0103 stresul,&nbsp;<\/strong>devenind astfel mult mai <strong>productivi.<\/strong><\/p>\n\n\n\n<div style=\"height:62px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, activit\u0103\u021bile de mai sus nu sunt singurele lucruri pe care le pute\u021bi face pentru a reduce nivelul de stres. De exemplu, sauna, b\u0103ile reci, somnul, monitorizarea mai sc\u0103zut\u0103 a \u0219tirilor negative sau diferite exerci\u021bii de respira\u021bie pot ajuta, de asemenea. Depinde de voi pe ce activit\u0103\u021bi dori\u021bi s\u0103 v\u0103 \u00eendrepta\u021bi aten\u021bia.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Incercati_suplimente\"><\/span>8. \u00cencerca\u021bi suplimente<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-09-15-at-22.21.40-1-880x1124.jpeg\" alt=\"Suplimente alimentare care reduc stresul\" class=\"wp-image-198754\" title=\"Suplimente alimentare care reduc stresul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-09-15-at-22.21.40-1-880x1124.jpeg 880w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-09-15-at-22.21.40-1-313x400.jpeg 313w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-09-15-at-22.21.40-1.jpeg 1197w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:67px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Adaptogeni<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Adaptogenii sunt substan\u021be care v\u0103 pot ajuta&nbsp;<strong>s\u0103 gestioa\u021bi mai bine stresul fizic \u0219i psihic, anxietatea, oboseala \u0219i stresul.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Primul cu care dorim s\u0103 v\u0103 facem cuno\u0219tin\u021b\u0103 este <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/catalogsearch\/result\/?q=ashwaganda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ashwagandha<\/strong> (Indian ginseng).<\/a><\/span><\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Efectele anti-stres<\/strong> ale acestei r\u0103d\u0103cini au fost confirmate de multe studii. Un bun exemplu \u00eel reprezint\u0103 cercet\u0103rile \u00een care s-au observat diferen\u021be semnificative \u00eentre dou\u0103 grupuri de persoane cu stres cronic, unul primind Ashwagandha, iar cel\u0103lalt nu. Efectul acestei r\u0103d\u0103cini <strong>asupra reducerii stresului a fost confirmat \u0219i de alte cercet\u0103ri<\/strong>, \u00een care participan\u021bii care au luat Ashwagandha au sim\u021bit semnificativ mai pu\u021bin stres \u0219i, \u00een plus, <strong>calitatea somnului s-a \u00eembun\u0103t\u0103\u021bit.<\/strong><\/p>\n\n\n\n<div style=\"height:53px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Pentru a v\u0103 bucura de beneficiile sale, ar fi ideal s\u0103 lua\u021bi zilnic cel pu\u021bin 300-500 mg din acest extract de r\u0103d\u0103cin\u0103.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Pute\u021bi afla mai multe din articolul <\/span><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ashwagandha-o-planta-care-ascunde-adevarate-minuni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ashwagandha \u2013 o plant\u0103 care ascunde adev\u0103rate minuni<\/span>.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600;\">[16] [17] [27]<\/span><\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Un alt adaptogen, <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rhodiola Rosea<\/a><\/strong> <strong>(r\u0103d\u0103cina galben\u0103)<\/strong>, are efecte asem\u0103n\u0103toare.<\/span> Conform rezultatelor unor studii, extractul din aceast\u0103 plant\u0103 poate fi eficient \u00een&nbsp;<strong>reducerea simptomelor de stres, ca metod\u0103 de preven\u021bie a stresului cronic \u0219i complica\u021biilor acestuia.&nbsp;<\/strong>Rezultate similare au fost descoperite \u0219i de o alt\u0103 echip\u0103 de cercetare, care a descoperit o reducere semnificativ\u0103 a anxiet\u0103\u021bii, stresului, furiei, confuziei, depresiei \u0219i chiar o \u00eembun\u0103t\u0103\u021bire semnificativ\u0103 a dispozi\u021biei, dup\u0103 doar 14 zile. Rhodiola ar trebui s\u0103 fie eficient\u0103 \u00eentr-o doz\u0103 zilnic\u0103 de 50 mg. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18] [19] [28]<\/span><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"840\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/becko-1124x840.jpg\" alt=\"Vitamine pentru reducerea stresului\" class=\"wp-image-198769\" title=\"Vitamine pentru reducerea stresului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/becko-1124x840.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/becko-400x299.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/becko-1536x1148.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/becko-2048x1530.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:79px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Vitamina B<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Conform rezultatelor studiilor, suplimentarea cu ajutorul<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-b\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> complexul de vitamine B<\/a> poate avea un efect asupra cre\u0219terii performan\u021bei cognitive \u0219i <strong>reducerii stresului la locul de munc\u0103<\/strong>, care se traduce \u00een cele din urm\u0103 <strong>\u00een reducerea stresului pe termen lung.<\/strong><\/span> Conform unui studiu de analiz\u0103 sistematic din 2019, care a cuprins 16 studii cu un total de 2015 participan\u021bi, <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">vitamina B poate ajuta la reducerea stresului personal \u0219i a st\u0103rilor de depresie provocate de situa\u021biile stresante. Orice persoan\u0103 care <strong>se simte prea presat <\/strong>la \u0219coal\u0103 sau la locul de munc\u0103 ar trebui s\u0103 se concentreze pe consumul de vitamine din complexul B.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">O doz\u0103 de <a href=\"https:\/\/gymbeam.ro\/multivitamine-vitality-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">multivitamine de \u00eenalt\u0103 calitate<\/a> ar trebui s\u0103 acopere cu u\u0219urin\u021b\u0103 doza zilnic\u0103 recomandat\u0103.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">L-teanin\u0103<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">L-teanina este un aminoacid&nbsp;<\/strong>care se reg\u0103se\u0219te cel mai des \u00een&nbsp;<strong>frunzele de ceai.&nbsp;<\/strong>A\u0219a c\u0103 nu e nicio coinciden\u021b\u0103 c\u0103 mul\u021bi oameni beau ceai atunci c\u00e2nd vor s\u0103 se calmeze \u0219i s\u0103 reduc\u0103 stresul. Rezultatele studiilor arat\u0103 c\u0103 L-teanina are abilitatea de&nbsp;<strong>a reduce stresul \u0219i de a sus\u021bine calmarea organismului f\u0103r\u0103 s\u0103 duc\u0103 la sl\u0103bire.&nbsp;<\/strong>Cercet\u0103rile ulterioare, \u00een care participan\u021bii au consumat \u00een mod regulat o b\u0103utur\u0103 care con\u021bine 200 mg de L-teanin\u0103, au ar\u0103tat o reducere semnificativ\u0103 a nivelurilor de cortizol, hormonul stresului, care s-a eliberat \u00een organism datorit\u0103 sarcinilor stresante asociate cu multitasking-ul. Pentru a experimenta un efect pozitiv, doza de L-teanin\u0103 ar trebui s\u0103 fie \u00een jur de 100-200 mg.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[21] [22] [29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Glicin\u0103<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Un alt aminoacid<\/strong> care poate afecta pozitiv nivelul stresului este <strong>glicina<\/strong>.<\/span> Organismul are nevoie de ea pentru a produce proteine. Rezultatele studiului au ar\u0103tat c\u0103 administrarea de glicin\u0103 poate <strong>cre\u0219te rezisten\u021ba organismului la stres<\/strong> prin calmarea creierului \u0219i prin sc\u0103derea temperaturii corporale, ceea ce ajut\u0103 la \u00eembun\u0103t\u0103\u021birea somnului. Pentru un efect pozitiv asupra somnului, ar trebui s\u0103 consuma\u021bi 3-5 grame \u00eempreun\u0103 cu m\u00e2ncare, \u00eenainte de culcare. &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[23] [24] [30]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1002\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/magnesko-1002x1124.jpg\" alt=\"Cum s\u0103 reduce\u021bi stresul\" class=\"wp-image-198785\" title=\"Cum s\u0103 reduce\u021bi stresul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/magnesko-1002x1124.jpg 1002w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/magnesko-356x400.jpg 356w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/magnesko.jpg 1195w\" sizes=\"auto, (max-width: 1002px) 100vw, 1002px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Magneziu<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Pe l\u00e2ng\u0103 substan\u021bele men\u021bionate mai sus, \u0219i&nbsp;<a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magneziul<\/strong>&nbsp;<\/a>poate avea un efect asupra reducerii stresului.<\/span> Conform unei analize sistematice care a inclus 18 studii, magneziul poate avea un efect asupra <strong>reducerii anxiet\u0103\u021bii u\u0219oare p\u00e2n\u0103 la moderate \u0219i a stresului.&nbsp;<\/strong>C\u00e2t de puternice sunt efectele magneziului reprezint\u0103 un subiect pentru cercet\u0103rile ulterioare. Cu toate astea, \u0219tim deja sigur c\u0103 contribuie, spre exemplu, la reducerea oboselii, la echilibrul electrolitic, la un metabolism adecvat, la func\u021bionarea corespunz\u0103toare a sistemului nervos, a mu\u0219chilor sau la sinteza normal\u0103 a proteinelor.<\/p>\n\n\n\n<div style=\"height:54px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu siguran\u021b\u0103 nu v\u0103 d\u0103uneaz\u0103 s\u0103 v\u0103 concentra\u021bi asupra consumului s\u0103u \u00een cantit\u0103\u021bi suficiente, deoarece este un mineral de care popula\u021bia duce \u00een general lips\u0103. Doza zilnic\u0103 de magneziu ar trebui s\u0103 fie de 200-400 mg. Ar fi de preferat ca magneziul s\u0103 fie sub form\u0103 de chelat, care este absorbit mai bine de c\u0103tre organism. <span class=\"tadv-color\" style=\"color: #ff6600;\">[25] [26]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum a\u021bi aflatt ast\u0103zi, stresul nu va disp\u0103rea niciodat\u0103 din vie\u021bile voastre. Poate c\u0103 este un lucru bun, pentru c\u0103 v\u0103 ajut\u0103 s\u0103&nbsp;<strong>cre\u0219te\u021bi performan\u021ba&nbsp;<\/strong>pe termen scurt. Cu toate astea,&nbsp;<strong>ar trebui s\u0103 evita\u021bi sau cel pu\u021bin s\u0103 minimaliza\u021bi stresul pe termen lung,&nbsp;<\/strong>deoarece v\u0103 poate afecta negativ s\u0103n\u0103tatea psihic\u0103 \u0219i fizic\u0103.<\/p>\n\n\n\n<p>Cu toate astea, dac\u0103 v\u0103 concentra\u021bi&nbsp;<strong>s\u0103 fi\u021bi activi, s\u0103 v\u0103 \u00een\u021belege\u021bi sentimentele, s\u0103 face\u021bi lucruri care v\u0103 fac pl\u0103cere, s\u0103 petrece\u021bi timp cu cei dragi \u0219i s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 v\u0103 controla\u021bi g\u00e2ndurile prin metoda mindfulness,&nbsp;<\/strong>ve\u021bi observa c\u0103 ve\u021bi reduce nivelul de stres din via\u021ba voastr\u0103 \u0219i ve\u021bi \u00eencepe s\u0103 v\u0103 sim\u021bi\u021bi mai bine din toate punctele de vedere. \u0218i consumul de adaptogeni, de complexul de vitamine B, L-teanin\u0103, glicin\u0103 sau magneziu v\u0103 poate ajuta \u00een aceast\u0103 problem\u0103.<\/p>\n\n\n\n<p>Cunoa\u0219te\u021bi metode garantate de a sc\u0103pa de stres? \u00cemp\u0103rt\u0103\u0219i\u021bi-le cu noi \u00een comentarii. \u00cei pute\u021bi ajuta \u0219i pe al\u021bii s\u0103 fac\u0103 fa\u021b\u0103 acestui du\u0219man. <\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Stresul pe termen scurt poate fi benefic. Cu toate astea, stresul pe termen lung poate avea efecte negative asupra s\u0103n\u0103t\u0103\u021bii fizice \u0219i psihice s. \u00cen acest articol, ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 reduce\u021bi stresul \u0219i cum s\u0103 fi\u021bi mai relaxa\u021bi.<\/p>\n","protected":false},"author":100,"featured_media":199363,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6206,6506,7640,7568],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-309571","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-adaptogeni-ro","9":"tag-suplimente-nutritive","10":"tag-un-stil-de-viata-sanatos","11":"tag-vitamine","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>De ce este stresul periculos \u0219i cum poate fi redus? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Stresul pe termen scurt poate fi benefic. 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