{"id":309769,"date":"2020-12-28T09:29:00","date_gmt":"2020-12-28T08:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=309769"},"modified":"2024-02-29T13:07:17","modified_gmt":"2024-02-29T12:07:17","slug":"dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/","title":{"rendered":"Dlaczego Stres Jest Niebezpieczny i Jak Go Ograniczy\u0107?"},"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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#Co_sie_dzieje_z_naszym_cialem_gdy_jestesmy_zestresowani\" title=\"Co si\u0119 dzieje z naszym cia\u0142em, gdy jeste\u015bmy zestresowani?\">Co si\u0119 dzieje z naszym cia\u0142em, gdy jeste\u015bmy zestresowani?<\/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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#1_Uprawiaj_sporty\" title=\"1. Uprawiaj sporty\">1. Uprawiaj sporty<\/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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#2_Zapisuj_swoje_odczucia\" title=\"2. Zapisuj swoje odczucia\">2. Zapisuj swoje odczucia<\/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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#3_Sluchaj_muzyki\" title=\"3. S\u0142uchaj muzyki\">3. S\u0142uchaj muzyki<\/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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#4_Spedzaj_czas_ze_swoimi_bliskimi\" title=\"4. Sp\u0119dzaj czas ze swoimi bliskimi\">4. Sp\u0119dzaj czas ze swoimi bliskimi<\/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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#5_Planuj_i_zachowaj_produktywnosc\" title=\"5. Planuj i zachowaj produktywno\u015b\u0107\">5. Planuj i zachowaj produktywno\u015b\u0107<\/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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#6_Zachowaj_uwaznosc\" title=\"6. Zachowaj uwa\u017cno\u015b\u0107\">6. Zachowaj uwa\u017cno\u015b\u0107<\/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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#7_Zaangazuj_sie_w_dzialania_ktore_sprawiaja_Ci_radosc\" title=\"7. Zaanga\u017cuj si\u0119 w dzia\u0142ania, kt\u00f3re sprawiaj\u0105 Ci rado\u015b\u0107\">7. Zaanga\u017cuj si\u0119 w dzia\u0142ania, kt\u00f3re sprawiaj\u0105 Ci rado\u015b\u0107<\/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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#8_Sprobuj_suplementow\" title=\"8. Spr\u00f3buj suplement\u00f3w\">8. Spr\u00f3buj suplement\u00f3w<\/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.pl\/blog\/dlaczego-stres-jest-niebezpieczny-i-jak-go-ograniczyc\/#Jaka_z_tego_lekcja\" title=\"Jaka z tego lekcja?\">Jaka z tego lekcja?<\/a><\/li><\/ul><\/nav><\/div>\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\">Prawdopodobnie ka\u017cdy do\u015bwiadczy\u0142 uczucia skurczu \u017co\u0142\u0105dka przed wa\u017cnym testem lub podczas zagl\u0105dania do niezwykle napi\u0119tego terminarza.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nic dziwnego, poniewa\u017c stres jest powszechn\u0105 cz\u0119\u015bci\u0105 naszego \u017cycia i prawdopodobnie nigdy nie b\u0119dziemy mogli \u017cy\u0107 zupe\u0142nie bez niego.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Konieczne jest jednak rozr\u00f3\u017cnienie, z jakim stresem spotykamy si\u0119 regularnie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Je\u015bli chodzi o stres kr\u00f3tkotrwa\u0142y, kt\u00f3ry dana osoba odczuwa podczas pr\u00f3by zdawania egzaminu w szkole lub podczas rozmowy kwalifikacyjnej przed swoim przysz\u0142ym pracodawc\u0105, warunek ten mo\u017ce nawet pom\u00f3c jej w skupieniu si\u0119 i osi\u0105gni\u0119ciu lepszych wynik\u00f3w.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Nie dotyczy to jednak d\u0142ugotrwa\u0142ego, chronicznego stresu, kt\u00f3ry szkodzi zdrowiu psychicznemu i fizycznemu, a nawet mo\u017ce stanowi\u0107 zagro\u017cenie dla \u017cycia.<\/span>&nbsp;<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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">W dzisiejszym artykule wyja\u015bnimy zatem<strong>, co dok\u0142adnie dzieje si\u0119 w naszym organizmie<\/strong> kiedy jeste\u015bmy zestresowani, <strong>jak przejawia si\u0119 stres, jakie konsekwencje mo\u017ce on mie\u0107<\/strong> i co mo\u017cna zrobi\u0107, aby <\/span><\/span><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">jak najbardziej<\/span><\/span> <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">ograniczy\u0107<\/span><\/span> jego negatywne skutki.<\/strong><\/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\" id=\"co-sie-dzieje-z-naszym-cialem-gdy-jestesmy-zestresowani\"><span class=\"ez-toc-section\" id=\"Co_sie_dzieje_z_naszym_cialem_gdy_jestesmy_zestresowani\"><\/span>Co si\u0119 dzieje z naszym cia\u0142em, gdy jeste\u015bmy zestresowani?<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><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\">Na pocz\u0105tku ka\u017cdej reakcji na stres, niezale\u017cnie od tego, czy jest ona pozytywna czy negatywna, pojawia si\u0119 <strong>tzw.<\/strong><\/span><strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">stresor lub wyzwalacz.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Mo\u017ce to by\u0107 np. smutne wspomnienie, konkretne zdarzenie \u017cyciowe lub b\u00f3l.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Zjawisko, kt\u00f3re nast\u0119pnie ma miejsce w organizmie, <strong>zaczyna si\u0119 w centrum zahamowania behawioralnego<\/strong>, kt\u00f3rego pewne cz\u0119\u015bci s\u0105 odpowiedzialne za reakcj\u0119.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">We wsp\u00f3\u0142pracy z &#8220;bankiem pami\u0119ci&#8221; <strong>oceni wtedy stopie\u0144 zagro\u017cenia tej sytuacji.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Je\u015bli nasz organizm zacznie uwa\u017ca\u0107 sytuacj\u0119 za zagra\u017caj\u0105c\u0105, rozpocznie si\u0119 <strong>faza alarmowa<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">Stopniowo noradrenalina aktywuje cz\u0119\u015b\u0107 wsp\u00f3\u0142czuln\u0105 autonomicznego uk\u0142adu nerwowego, kt\u00f3ra dzia\u0142a na rdze\u0144 nadnerczy.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\">Nast\u0119pnie zaczyna <strong>uwalnia\u0107 adrenalin\u0119 i noradrenalin\u0119 do krwiobiegu.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\">Wi\u0119kszo\u015b\u0107 kom\u00f3rek cia\u0142a zawiera receptory, na kt\u00f3re dzia\u0142aj\u0105 zar\u00f3wno adrenalina, jak i noradrenalina, powoduj\u0105c znane objawy stresu.<\/span>&nbsp;<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><span class=\"VIiyi\" lang=\"en\"><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\">Inne objawy d\u0142ugotrwa\u0142ego stresu obejmuj\u0105:<\/span><\/span><\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>wzrost ci\u015bnienia krwi<\/li>\n\n\n\n<li>zwi\u0119kszenie t\u0119tna<\/li>\n\n\n\n<li>przyspieszenie oddechu<\/li>\n\n\n\n<li>potliwo\u015b\u0107<\/li>\n\n\n\n<li>g\u0119sia sk\u00f3rka<\/li>\n\n\n\n<li>rozszerzenie \u017arenic<\/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=\"Jak objawia si\u0119 stres\" class=\"wp-image-198579\" style=\"width:843px;height:632px\" title=\"Jak objawia si\u0119 stres\" 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><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\">W sytuacjach stresowych wytwarzany jest r\u00f3wnie\u017c kortyzol (hormon stresu) i glikokortykosteroidy.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ich kr\u00f3tkotrwa\u0142y efekt jest korzystny, ale d\u0142ugotrwa\u0142y efekt mo\u017ce <strong>mo\u017ce prowadzi\u0107 do uszkodze\u0144 organizmu<\/strong>, takich jak utrata masy mi\u0119\u015bniowej, zaburzony metabolizm glukozy, <strong>os\u0142abienie uk\u0142adu odporno\u015bciowego<\/strong>, utrata neuron\u00f3w, szybsza \u015bmier\u0107 kom\u00f3rek m\u00f3zgowych lub wzrost guza.<\/span><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[2]<\/span><\/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\">Inne objawy d\u0142ugotrwa\u0142ego stresu obejmuj\u0105:<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"> [3] <\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dra\u017cliwo\u015b\u0107<\/li>\n\n\n\n<li>zm\u0119czenie<\/li>\n\n\n\n<li>b\u00f3l g\u0142owy<\/li>\n\n\n\n<li>zaburzenia koncentracji<\/li>\n\n\n\n<li>problemy ze snem<\/li>\n\n\n\n<li>problemy trawienne<\/li>\n\n\n\n<li>zmiany apetytu<\/li>\n\n\n\n<li>utrata libido<\/li>\n\n\n\n<li>nerwowo\u015b\u0107<\/li>\n\n\n\n<li>cz\u0119ste wyst\u0119powanie chor\u00f3b<\/li>\n\n\n\n<li>zmniejszona pewno\u015b\u0107 siebie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" 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\">Wiemy wi\u0119c, \u017ce d\u0142ugotrwa\u0142y stres na pewno nie jest czym\u015b, co chcieliby\u015bmy mie\u0107 w \u017cyciu.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ale bardzo \u0142atwo powiedzie\u0107: &#8220;Pozb\u0105d\u017a si\u0119 stresu.&#8221; A jak Wy to robicie?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">W dzisiejszym artykule postaramy si\u0119 da\u0107 Wam kilka wskaz\u00f3wek, kt\u00f3re <strong>mog\u0105 pom\u00f3c przynajmniej zminimalizowa\u0107 stres do akceptowalnego poziomu<\/strong>, kt\u00f3ry nie b\u0119dzie mia\u0142 negatywnego wp\u0142ywu na cia\u0142o.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Sp\u00f3jrzmy na nie.<\/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\" id=\"1-uprawiaj-sporty\"><span class=\"ez-toc-section\" id=\"1_Uprawiaj_sporty\"><\/span>1. Uprawiaj sporty<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><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\">Zgodnie z zaleceniami \u015awiatowej Organizacji Zdrowia powinni\u015bmy po\u015bwi\u0119ci\u0107 <strong>150 minut na aktywno\u015b\u0107 o \u015bredniej intensywno\u015bci lub 75 minut na aktywno\u015b\u0107 o wysokiej intensywno\u015bci w ka\u017cdym tygodniu<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ruch ma niew\u0105tpliwie wp\u0142yw nie tylko na nasze zdrowie fizyczne, ale tak\u017ce na psychik\u0119.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Wida\u0107 to np. na podstawie wynik\u00f3w bada\u0144, w kt\u00f3rych naukowcy skupili si\u0119 na 682 sportowcach rekreacyjnych.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Stwierdzili oni, \u017ce osoby, kt\u00f3re stosowa\u0142y si\u0119 do og\u00f3lnych zalece\u0144 dotycz\u0105cych \u0107wicze\u0144 fizycznych, odczuwa\u0142y <strong>mniej l\u0119ku i stresu w \u017cyciu, a ich og\u00f3lna jako\u015b\u0107 \u017cycia uleg\u0142a poprawie.<\/strong><\/span>&nbsp;<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><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\">Je\u017celi \u0107wiczysz regularnie, z pewno\u015bci\u0105 znasz uczucie euforii po \u0107wiczeniach, gdy endorfiny znane jako hormony szcz\u0119\u015bcia s\u0105 uwalniane z organizmu, jeste\u015b w dobrym humorze, problemy nagle wydaj\u0105 si\u0119 by\u0107 du\u017co bardziej do zniesienia, a Ty mo\u017cesz <strong>wybi\u0107 sobie z g\u0142owy stresuj\u0105ce rzeczy na jaki\u015b czas.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Dlatego spr\u00f3buj w\u0142\u0105czy\u0107 do swojego tygodniowego rozk\u0142adu zaj\u0119cia sportowe, kt\u00f3re lubisz kilka razy w tygodniu.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Czy joga pomaga Ci si\u0119 uspokoi\u0107?<\/span> W takim razie<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\"> uprawiaj jog\u0119.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Czy musisz ci\u0119\u017cko pracowa\u0107 i poci\u0107 si\u0119 jeszcze mocniej, aby uwolni\u0107 si\u0119 od stresu?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Spr\u00f3buj wi\u0119c szybkiego biegu lub HIIT.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">A je\u015bli podnoszenie du\u017cych ci\u0119\u017car\u00f3w sprawia, \u017ce czujesz si\u0119 dobrze, zr\u00f3b trening si\u0142owy.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\">Nigdzie nie jest napisane, kt\u00f3ry sport jest dla Ciebie najlepszy pod wzgl\u0119dem stresu.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\">Ka\u017cdy jest inny i ka\u017cdy wie najlepiej, jakie zaj\u0119cia sprawiaj\u0105, \u017ce czuje si\u0119 dobrze.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"9\">I w\u0142a\u015bnie to nale\u017cy robi\u0107, aby zmniejszy\u0107 poziom stresu.<\/span><\/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=\"Jak zmniejszy\u0107 stres poprzez sport\" class=\"wp-image-198606\" style=\"width:843px;height:562px\" title=\"Jak zmniejszy\u0107 stres poprzez 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><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\">Nale\u017cy pami\u0119ta\u0107, \u017ce powiedzenie &#8220;im wi\u0119cej, tym lepiej&#8221; mo\u017ce nie mie\u0107 tu miejsca.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Paradoksalnie, je\u015bli <strong>przeci\u0105\u017casz<\/strong> swoje cia\u0142o, Tw\u00f3j poziom stresu <strong>mo\u017ce wzrosn\u0105\u0107.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Pami\u0119taj wi\u0119c, \u017ce wszystkie czynno\u015bci powinni\u015bcie wykonywa\u0107 z umiarem i pozwoli\u0107 cia\u0142u odpocz\u0105\u0107 i zregenerowa\u0107 si\u0119.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Na przyk\u0142ad, zwyk\u0142y spacer na \u0142onie natury mo\u017ce pom\u00f3c w zmniejszeniu stresu, nie ma potrzeby &#8220;wyciska\u0107 si\u00f3dmych pot\u00f3w&#8221; ka\u017cdego dnia.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Je\u015bli b\u0119dziesz si\u0119 regularnie rusza\u0107, poprawi si\u0119 r\u00f3wnie\u017c jako\u015b\u0107 Twojego snu, co wp\u0142ywa r\u00f3wnie\u017c na poziom hormon\u00f3w stresu.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wi\u0119cej wskaz\u00f3wek na temat pozostawania aktywnym znajdziesz w <a href=\"https:\/\/gymbeam.pl\/blog\/5-wskazowek-jak-pozostac-aktywnym-zmotywowanym-i-nigdy-nie-przestawac-cwiczyc-nawet-w-domu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 porad, jak pozosta\u0107 aktywnym, zmotywowanym i \u0107wiczy\u0107 nawet w domu<\/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\" id=\"2-zapisuj-swoje-odczucia\"><span class=\"ez-toc-section\" id=\"2_Zapisuj_swoje_odczucia\"><\/span>2. Zapisuj swoje odczucia<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=\"Dlaczego odczuwasz stres?\" class=\"wp-image-198619\" title=\"Dlaczego odczuwasz stres?\" 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><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\">Je\u015bli dana osoba podzieli si\u0119 stresuj\u0105cymi rzeczami z kim\u015b bliskim, poczuje ulg\u0119.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ale jak radzi\u0107 sobie z problemami, kt\u00f3re nas stresuj\u0105, ale nie chcemy, \u017ceby kto\u015b o nich wiedzia\u0142?<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Rozwi\u0105zaniem mo\u017ce by\u0107 <strong>zapisywanie<\/strong> uczu\u0107 w dzienniku.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Sam proces pisania mo\u017ce mie\u0107 <strong>uspokajaj\u0105ce efekty<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Aby m\u00f3c uk\u0142ada\u0107 sensowne zdania, musisz si\u0119 skoncentrowa\u0107, najlepiej w cichym pomieszczeniu.<\/span><\/p>\n\n\n\n<div style=\"height:43px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz r\u00f3wnie\u017c zamieni\u0107 to zapisywanie uczu\u0107 w zwyk\u0142y rytua\u0142, tworz\u0105c przyjemn\u0105 atmosfer\u0119 w pomieszczeniu rano lub wieczorem i sp\u0119dzaj\u0105c troch\u0119 czasu na pisaniu. Nie musisz pisa\u0107 tylko o tym, co Ci przeszkadza.<\/p>\n\n\n\n<div style=\"height:40px\" 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\"><strong data-rich-text-format-boundary=\"true\">Nagrywaj r\u00f3wnie\u017c dni, w kt\u00f3rych zdarzy\u0142o Ci si\u0119 co\u015b mi\u0142ego,<\/strong> zapisujcie rzeczy, za kt\u00f3re czujesz <strong>wdzi\u0119czno\u015b\u0107,<\/strong> <strong>co Ci\u0119 uszcz\u0119\u015bliwia,<\/strong> na co czekasz i tak dalej.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nast\u0119pnie, gdy masz z\u0142y dzie\u0144, kt\u00f3ry jest dos\u0142ownie obci\u0105\u017cony stresem, spr\u00f3buj zatrzyma\u0107 si\u0119 na chwil\u0119 i przejrze\u0107 starsze strony swojego pami\u0119tnika.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Pami\u0119taj, \u017ce wiele razy nie idzie dobrze, ale <strong>zawsze radzimy sobie ze wszystkim.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">W tym samym czasie zdasz sobie r\u00f3wnie\u017c spraw\u0119 z tego, \u017ce istnieje wiele rzeczy, kt\u00f3re sprawiaj\u0105, \u017ce czujesz szcz\u0119\u015bcie i kt\u00f3rym mo\u017cesz <strong>okaza\u0107 wdzi\u0119czno\u015b\u0107, kt\u00f3re mog\u0105 pom\u00f3c Ci zmniejszy\u0107 poziom stresu.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:42px\" 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\">\u015awiadcz\u0105 o tym wyniki bada\u0144, kt\u00f3re potwierdzi\u0142y, \u017ce <strong>wdzi\u0119czni ludzie maj\u0105 lepsze zdrowie psychiczne<\/strong>, ni\u017csze poziomy stresu i lepsz\u0105 og\u00f3ln\u0105 jako\u015b\u0107 \u017cycia.<\/span>&nbsp;<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\" id=\"3-sluchaj-muzyki\"><span class=\"ez-toc-section\" id=\"3_Sluchaj_muzyki\"><\/span>3. S\u0142uchaj muzyki<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=\"Jak zmniejszy\u0107 stres\" class=\"wp-image-198661\" title=\"Jak zmniejszy\u0107 stres\" 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><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\">Muzyka <strong>towarzyszy nam praktycznie we wszystkich sytuacjach \u017cyciowych,<\/strong> niezale\u017cnie od tego, czy jeste\u015bmy smutni czy w dobrym nastroju, zawsze znajdzie si\u0119 piosenka, kt\u00f3r\u0105 mo\u017cemy pu\u015bci\u0107 z tej okazji.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ale mo\u017cesz nie wiedzie\u0107, \u017ce istnieje muzyka<strong>, kt\u00f3ra pomaga roz\u0142adowa\u0107 stres<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ale nie martw si\u0119, to nie jest metoda ezoteryczna, mamy dla Ciebie r\u00f3wnie\u017c naukowe odkrycia.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Badania wykaza\u0142y, \u017ce relaksuj\u0105ca muzyka mo\u017ce pom\u00f3c <strong>obni\u017cy\u0107 ci\u015bnienie krwi, t\u0119tno i poziom hormon\u00f3w stresu<\/strong>, prowadz\u0105c do og\u00f3lnego uspokojenia organizmu.<\/span><\/p>\n\n\n\n<div style=\"height:100px\" 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\">Muzyka klasyczna, celtycka, rdzenna ameryka\u0144ska lub indyjska mo\u017ce mie\u0107 uspokajaj\u0105cy efekt.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli wymienione gatunki nie s\u0105 Twoj\u0105 fili\u017cank\u0105 kawy, <strong>ulubiona playlista<\/strong> mo\u017ce spe\u0142ni\u0107 podobne zadanie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">To od Ciebie zale\u017cy, czy w\u0142\u0105czysz wolniejsze utwory, kt\u00f3re Ci\u0119 uspokoj\u0105, czy szalone rytmy, kt\u00f3re doprowadz\u0105 Ci\u0119 do sza\u0142u.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Obie metody zadzia\u0142aj\u0105 na rzecz zmniejszenia stresu.<\/span>&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\" id=\"4-spedzaj-czas-ze-swoimi-bliskimi\"><span class=\"ez-toc-section\" id=\"4_Spedzaj_czas_ze_swoimi_bliskimi\"><\/span>4. Sp\u0119dzaj czas ze swoimi bliskimi<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=\"Wskaz\u00f3wki dotycz\u0105ce zmniejszenia stresu\" class=\"wp-image-198691\" title=\"Wskaz\u00f3wki dotycz\u0105ce zmniejszenia stresu\" 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><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\">Je\u015bli czujesz si\u0119 osamotniony w swojej walce ze stresem, zwr\u00f3\u0107 si\u0119&nbsp;do bliskich.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Wyniki badania pokazuj\u0105, \u017ce <strong>oksytocyna<\/strong> hormon antystresowy) jest szczeg\u00f3lnie uwalniany u kobiet, gdy <strong>sp\u0119dzaj\u0105 czas z przyjaci\u00f3\u0142mi i rodzin\u0105.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Z drugiej strony, na psychik\u0119 kobiet i m\u0119\u017cczyzn negatywnie wp\u0142ywa brak interakcji spo\u0142ecznych.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Istnieje wiele sposob\u00f3w na sp\u0119dzanie czasu z rodzin\u0105 i bliskimi.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Mo\u017cecie zagra\u0107 w co\u015b razem, przygotowa\u0107 dobry posi\u0142ek lub po prostu porozmawia\u0107 o swoich uczuciach i minionych dniach.<\/span>&nbsp;<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><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\">Intymne chwile, kt\u00f3re sp\u0119dzasz z partnerem, maj\u0105 r\u00f3wnie\u017c pozytywny wp\u0142yw na zmniejszenie stresu.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Wyniki badania wyra\u017anie pokazuj\u0105, \u017ce <strong>ca\u0142owanie, pieszczoty, przytulanie i seks<\/strong> maj\u0105 pozytywny wp\u0142yw na uwalnianie oksytocyny i obni\u017cenie poziomu kortyzolu.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Je\u015bli odczuwasz stres i unikasz intymnych chwil, ponownie rozwa\u017c swoje podej\u015bcie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Mo\u017ce to w\u0142a\u015bnie pom\u00f3c w zmniejszeniu stresu.<\/span>&nbsp;<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><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\">Nie musisz rozpacza\u0107, je\u015bli jeste\u015b singlem.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Wed\u0142ug naukowc\u00f3w, <strong>interakcja ze zwierz\u0119tami domowymi<\/strong> mo\u017ce r\u00f3wnie\u017c prowadzi\u0107 do uwolnienia antystresowego hormonu oksytocyny.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Zobaczysz, \u017ce przytulanie si\u0119 do zwierz\u0119cia spodoba si\u0119 Wam obojgu.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/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\" id=\"5-planuj-i-zachowaj-produktywnosc\"><span class=\"ez-toc-section\" id=\"5_Planuj_i_zachowaj_produktywnosc\"><\/span>5. Planuj i zachowaj produktywno\u015b\u0107<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>Kwestia ta dotyczy w szczeg\u00f3lno\u015bci os\u00f3b przewlekle zwlekaj\u0105cych, czyli takich, kt\u00f3re s\u0105 w stanie <strong>od\u0142o\u017cy\u0107 wszystkie swoje obowi\u0105zki na czas nieokre\u015blony<\/strong>. Przyczyn\u0105 mo\u017ce by\u0107 na przyk\u0142ad lenistwo lub poczucie, \u017ce dana osoba ma tak wiele obowi\u0105zk\u00f3w i nie wie od czego zacz\u0105\u0107, wi\u0119c odk\u0142adaj\u0105 na p\u00f3\u017aniej czynno\u015bci i w ko\u0144cu nic nie robi\u0105. Aby unikn\u0105\u0107 tego problemu, nale\u017cy jasno okre\u015bli\u0107, jakie dzia\u0142ania nale\u017cy podj\u0105\u0107 i kiedy nale\u017cy je zako\u0144czy\u0107 najp\u00f3\u017aniej. Po spisaniu takiej listy, <strong>nale\u017cy podzieli\u0107 poszczeg\u00f3lne zadania na mniejsze cz\u0119\u015bci<\/strong>, kt\u00f3re nie s\u0105 tak trudne do wykonania jak wykonanie ca\u0142ego zadania. Nast\u0119pnie zaplanuj te cz\u0119\u015bciowe zadania na poszczeg\u00f3lne dni, aby mie\u0107 pewno\u015b\u0107, \u017ce poradzisz sobie ze wszystkim bez \u017cadnych problem\u00f3w i <strong>nie b\u0119dzie potrzeby gonienia termin\u00f3w w ostatniej chwili.<\/strong> Dzi\u0119ki temu systemowi nie musisz si\u0119 stresowa\u0107, \u017ce nie mo\u017cesz nadrobi\u0107 zaleg\u0142o\u015bci, wi\u0119c w ko\u0144cu poszczeg\u00f3lne zadania b\u0119d\u0105 \u0142atwiejsze do wykonania. Zobaczysz, \u017ce uczucie wykonania wszystkich zaplanowanych zada\u0144 na danych dzie\u0144 jest bezcenne. <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\" id=\"6-zachowaj-uwaznosc\"><span class=\"ez-toc-section\" id=\"6_Zachowaj_uwaznosc\"><\/span>6. Zachowaj uwa\u017cno\u015b\u0107<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=\"Dlaczego odczuwasz stres?\" class=\"wp-image-198705\" title=\"Dlaczego odczuwasz stres?\" 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><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\">Uwa\u017cno\u015b\u0107 jest technik\u0105, kt\u00f3ra pomaga <strong>zmniejszy\u0107 zm\u0119czenie i stres.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">M\u00f3wi\u0105c wprost, staramy si\u0119 by\u0107 \u015bwiadomi obecnego momentu, dzi\u0119ki czemu uczymy si\u0119 lepiej pracowa\u0107 z my\u015blami i nie by\u0107 kontrolowanym przez negatywne sytuacje.<\/span><\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><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\">Jak praktykowa\u0107 t\u0119 metod\u0119?<\/span><\/span><\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span class=\"VIiyi\" lang=\"en\"><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\">Zacznij od znalezienia pozycji (usi\u0105d\u017a, po\u0142\u00f3\u017c si\u0119), w kt\u00f3rej <strong>poczujesz si\u0119 komfortowo i relaksuj\u0105co<\/strong>.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><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\">Skup si\u0119 tylko na oddechu,<\/strong> staraj si\u0119 nie my\u015ble\u0107 o niczym innym.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><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\">Je\u017celi nie mo\u017cesz skoncentrowa\u0107 si\u0119 na oddechu, spr\u00f3buj <strong>policzy\u0107 sekundy wdechu i wydechu<\/strong>, powinno Ci\u0119 to wystarczaj\u0105co odci\u0105gn\u0105\u0107 od innych my\u015bli.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><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\">Je\u015bli umys\u0142 nadal zaczyna oferowa\u0107 Ci inne my\u015bli, spr\u00f3buj <strong>odsun\u0105\u0107 je na dalszy plan<\/strong> i wr\u00f3ci\u0107 do skupienia si\u0119 na oddechu.<\/span><\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:44px\" 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\">W ten spos\u00f3b mo\u017cesz <strong>skupi\u0107 si\u0119 na tera\u017aniejszo\u015bci podczas wszystkich czynno\u015bci.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Cokolwiek robisz, zawsze staraj si\u0119 skupi\u0107 na jednej konkretnej rzeczy &#8211; na przyk\u0142ad bieganiu, jedzeniu lub zmywaniu naczy\u0144.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Odbieraj t\u0119 czynno\u015b\u0107 wszystkimi zmys\u0142ami.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">W ten spos\u00f3b nauczysz si\u0119 pracowa\u0107 z Twoimi my\u015blami i t\u0142umi\u0107 nadmiar stresu w tle.<\/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\" id=\"7-zaangazuj-sie-w-dzialania-ktore-sprawiaja-ci-radosc\"><span class=\"ez-toc-section\" id=\"7_Zaangazuj_sie_w_dzialania_ktore_sprawiaja_Ci_radosc\"><\/span>7. Zaanga\u017cuj si\u0119 w dzia\u0142ania, kt\u00f3re sprawiaj\u0105 Ci rado\u015b\u0107<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=\"Jak pozby\u0107 si\u0119 stresu\" class=\"wp-image-198722\" title=\"Jak pozby\u0107 si\u0119 stresu\" 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><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\">Ka\u017cdy, <strong>kto przesta\u0142 robi\u0107 swoje ulubione zaj\u0119cia,<\/strong> bo &#8220;jest zaj\u0119ty i nie ma czasu&#8221;, powinien si\u0119 nad tym zastanowi\u0107.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nawet je\u015bli masz napi\u0119ty grafik i nie mo\u017cesz nad\u0105\u017cy\u0107, powiniene\u015b by\u0107 w stanie <strong>zaplanowa\u0107 kilka godzin tygodniowo<\/strong>, kt\u00f3re po\u015bwi\u0119cisz na zaj\u0119cia, kt\u00f3re Ci\u0119 bawi\u0105 i spe\u0142niaj\u0105.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Nie ma znaczenia, czy lubisz czyta\u0107, rysowa\u0107, uprawia\u0107 sport, ogl\u0105da\u0107 filmy, czy nawet sprz\u0105ta\u0107.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Robienie rzeczy, kt\u00f3re lubisz, mo\u017ce <strong>\u0142atwo zredukowa\u0107 stres<\/strong> i w rezultacie uczyni\u0107 Ci\u0119 <strong>bardziej produktywnym<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:62px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednak powy\u017csze dzia\u0142ania nie s\u0105 jedynymi sposobami na zmniejszenie poziomu stresu. Na przyk\u0142ad sauna, zimne k\u0105piele, sen, rzadsze monitorowanie negatywnych wiadomo\u015bci lub r\u00f3\u017cne \u0107wiczenia oddechowe mog\u0105 r\u00f3wnie\u017c pom\u00f3c. To od Ciebie zale\u017cy, na jakich \u0107wiczeniach chcesz si\u0119 skupi\u0107.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"8-sprobuj-suplementow\"><span class=\"ez-toc-section\" id=\"8_Sprobuj_suplementow\"><\/span>8. Spr\u00f3buj suplement\u00f3w<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=\"Suplementy diety, kt\u00f3re zmniejszaj\u0105 stres \" class=\"wp-image-198754\" title=\"Suplementy diety, kt\u00f3re zmniejszaj\u0105 stres \" 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\" id=\"adaptogeny\">Adaptogeny<\/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\">Adaptogeny nazywany substancjami, kt\u00f3re pomagaj\u0105 nam lepiej <strong>radzi\u0107 sobie ze stresem fizycznym i psychicznym, l\u0119kiem, zm\u0119czeniem i stresem.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Pierwszym przedstawicielem, kt\u00f3ry chcieliby\u015bmy Ci przedstawi\u0107 jest <a href=\"https:\/\/gymbeam.pl\/ashwagandha-gymbeam.html\" class=\"ek-link\"><strong>Ashwagandha<\/strong> (\u017be\u0144-sze\u0144 indyjski)<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/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\">Aby odczu\u0107 jego zalety, idealnym rozwi\u0105zaniem by\u0142oby przyjmowanie co najmniej 300-500 mg ekstraktu z korzenia dziennie.<\/span> <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\">Inny adaptogen, <a href=\"https:\/\/gymbeam.pl\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rhodiola Rosea<\/strong><\/a> <strong>(z\u0142oty korze\u0144)<\/strong> ma podobne dzia\u0142anie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Zgodnie z wynikami bada\u0144, ekstrakt z tej ro\u015bliny mo\u017ce by\u0107 skuteczny w <strong>zmniejszaniu objaw\u00f3w stresu, jako profilaktyka chronicznego stresu i jego powik\u0142a\u0144<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Podobne wyniki zosta\u0142y znalezione przez inny zesp\u00f3\u0142 badawczy, kt\u00f3ry ju\u017c po 14 dniach stwierdzi\u0142 znaczn\u0105 redukcj\u0119 l\u0119ku, stresu, z\u0142o\u015bci, dezorientacji, depresji, a nawet znaczn\u0105 popraw\u0119 nastroju.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Rodiola powinna by\u0107 skuteczna przy dziennej dawce 50 mg.<\/span>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[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=\"Witaminy redukuj\u0105ce stres\" class=\"wp-image-198769\" title=\"Witaminy redukuj\u0105ce stres\" 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\" id=\"witaminy-b\">Witaminy 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\">Zgodnie z wynikami bada\u0144, suplementacja <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/witamina-b\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">witamin z grupy B<\/a> mo\u017ce mie\u0107 wp\u0142yw na zwi\u0119kszenie wydajno\u015bci poznawczej i <strong>zmniejszenie stresu zwi\u0105zanego z prac\u0105<\/strong>, co ostatecznie przek\u0142ada si\u0119 na <strong>zmniejszenie stresu d\u0142ugotrwa\u0142ego.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Wed\u0142ug systematycznego badania przegl\u0105dowego z 2019 roku, kt\u00f3re obejmowa\u0142o 16 bada\u0144, w kt\u00f3rych wzi\u0119\u0142o udzia\u0142 \u0142\u0105cznie 2015 uczestnik\u00f3w, witamina B mo\u017ce przyczyni\u0107 si\u0119 do zmniejszenia poczucia osobistego stresu i stan\u00f3w depresyjnych spowodowanych przez sytuacje stresowe.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ka\u017cda osoba, <strong>kt\u00f3ra odczuwa zbyt du\u017c\u0105 presj\u0119<\/strong> w szkole lub w pracy, powinna skupi\u0107 si\u0119 na przyjmowaniu witamin z grupy B.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Dawka <a href=\"https:\/\/gymbeam.pl\/multiwitamina-vitality-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">wysokiej jako\u015bci multiwitaminy<\/a> powinna by\u0107 wystarczaj\u0105ca do pokrycia zalecanej dziennej dawki.<\/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\" id=\"l-teanina\">L-teanina<\/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\">L-teanina jest aminokwasem<\/strong> najcz\u0119\u015bciej wyst\u0119puj\u0105cym w <strong>li\u015bciach herbaty<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nie jest wi\u0119c przypadkiem, \u017ce wiele os\u00f3b pije herbat\u0119, gdy chce si\u0119 uspokoi\u0107 i zmniejszy\u0107 stres.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Wyniki bada\u0144 pokazuj\u0105, \u017ce l-teanina ma zdolno\u015b\u0107 <strong>do zmniejszenia stresu i wspierania uspokojenia organizmu bez otumaniania.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Dalsze badania, w kt\u00f3rych uczestnicy regularnie pili nap\u00f3j zawieraj\u0105cy 200 mg l-teaniny, wykaza\u0142y znaczne obni\u017cenie poziomu hormonu stresu &#8211; kortyzolu, kt\u00f3ry zosta\u0142 wyp\u0142ukany z organizmu ze wzgl\u0119du na stresuj\u0105ce zadania zwi\u0105zane z wielozadaniowo\u015bci\u0105.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Aby uzyska\u0107 pozytywny efekt, dawka l-teaniny powinna wynosi\u0107 oko\u0142o 100-200 mg.<\/span>&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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"33496,47242,37183,28554,41356,47791,36685,28281,29089,29401,6322\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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\" id=\"glicyna\">Glicyna<\/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\">Kolejnym aminokwasem<\/strong>, kt\u00f3ry mo\u017ce pozytywnie wp\u0142ywa\u0107 na poziom stresu jest <strong>glicyna<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nasz organizm potrzebuje jej do produkcji bia\u0142ek.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Wyniki bada\u0144 pokazuj\u0105, \u017ce przyjmowanie glicyny mo\u017ce <strong>zwi\u0119kszy\u0107 odporno\u015b\u0107 organizmu na stres<\/strong> poprzez uspokojenie m\u00f3zgu i obni\u017cenie temperatury cia\u0142a, co pomaga poprawi\u0107 sen.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Aby pozytywnie wp\u0142yn\u0105\u0107 na sen, nale\u017cy za\u017cy\u0107 3-5 gram\u00f3w z po\u017cywieniem przed snem.<\/span>&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=\"Jak zmniejszy\u0107 stres\" class=\"wp-image-198785\" title=\"Jak zmniejszy\u0107 stres\" 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\" id=\"magnez\">Magnez<\/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\">Opr\u00f3cz wy\u017cej wymienionych substancji,&nbsp;<strong><a href=\"https:\/\/gymbeam.pl\/magnez\" class=\"ek-link\">magnez<\/a><\/strong> mo\u017ce mie\u0107 r\u00f3wnie\u017c wp\u0142yw na zmniejszenie poziomu stresu.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Zgodnie z systematycznym przegl\u0105dem, kt\u00f3ry obejmowa\u0142 18 bada\u0144, magnez mo\u017ce mie\u0107 wp\u0142yw na <strong>obni\u017cenie poziomu l\u0119ku i stresu od \u0142agodnego do umiarkowanego.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">To, jak silnych efekt\u00f3w mo\u017cemy si\u0119 spodziewa\u0107 po magnezie jest przedmiotem dalszych bada\u0144.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Wiemy ju\u017c jednak z ca\u0142\u0105 pewno\u015bci\u0105, \u017ce przyczynia si\u0119 on np. do zmniejszenia zm\u0119czenia, r\u00f3wnowagi elektrolitowej, prawid\u0142owej przemiany materii, prawid\u0142owego funkcjonowania uk\u0142adu nerwowego, mi\u0119\u015bni czy prawid\u0142owej syntezy bia\u0142ek.<\/span><\/p>\n\n\n\n<div style=\"height:54px\" 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\">Z pewno\u015bci\u0105 nie zaszkodzi skupi\u0107 si\u0119 na jego dostatecznym spo\u017cyciu, poniewa\u017c jest to minera\u0142, kt\u00f3rego nasza populacja na og\u00f3\u0142 nie ma w wystarczaj\u0105cej ilo\u015bci.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Dzienna dawka magnezu powinna wynosi\u0107 od 200-400 mg.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Najlepiej, aby otrzymany magnez by\u0142 w postaci chelatu, kt\u00f3ry jest dobrze przyswajany przez organizm.<\/span>&nbsp;<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\" id=\"jaka-z-tego-lekcja\"><span class=\"ez-toc-section\" id=\"Jaka_z_tego_lekcja\"><\/span>Jaka z tego lekcja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">Jak si\u0119 dzi\u015b dowiedzieli\u015bmy, stres nigdy nie zniknie z naszego \u017cycia.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Mo\u017ce to dobrze, bo to pomo\u017ce nam <strong> zwi\u0119kszy\u0107 wydajno\u015b\u0107<\/strong> w kr\u00f3tkiej perspektywie czasu.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Powinni\u015bmy jednak unika\u0107 lub przynajmniej minimalizowa\u0107 d\u0142ugoterminowy stres, poniewa\u017c mo\u017ce on negatywnie wp\u0142ywa\u0107 na nasze zdrowie psychiczne i fizyczne.<\/span><\/p>\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\">Niemniej jednak, je\u017celi skupiasz si\u0119 na <strong>byciu aktywnym, postrzeganiu swoich uczu\u0107, robieniu rzeczy kt\u00f3re Ci\u0119 ciesz\u0105, sp\u0119dzaniu czasu z bliskimi i uczeniu si\u0119 kontrolowania swoich my\u015bli przez uwa\u017cno\u015b\u0107,<\/strong> zmniejszasz poziom stresu w swoim \u017cyciu i <\/span>zaczynasz <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">czu\u0107 si\u0119 lepiej we wszystkich aspektach.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Spo\u017cycie adaptogen\u00f3w, witamin z grupy B, l-teaniny, glicyny lub magnezu r\u00f3wnie\u017c mo\u017ce Ci pom\u00f3c z tym problemem.<\/span><\/p>\n\n\n\n<p>Czy masz jakie\u015b gwarantowane sposoby na uwolnienie si\u0119 od stresu? Podziel si\u0119 nimi z nami w komentarzach. Mo\u017cesz te\u017c pom\u00f3c innym poradzi\u0107 sobie z tym wrogiem.<\/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>Kr\u00f3tkotrwa\u0142y stres mo\u017ce by\u0107 korzystny. D\u0142ugoterminowy stres mo\u017ce jednak mie\u0107 negatywny wp\u0142yw na zdrowie psychiczne i fizyczne. W tym artykule dowiesz si\u0119, jak zmniejszy\u0107 stres i poczu\u0107 si\u0119 bardziej zrelaksowanym.<\/p>\n","protected":false},"author":100,"featured_media":199362,"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":[129],"tags":[6205,6505,7567,7639],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-309769","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-adaptogeny-pl","9":"tag-suplementy-odzywcze","10":"tag-witaminy","11":"tag-zdrowy-tryb-zycia","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>Dlaczego Stres Jest Niebezpieczny i Jak Go Ograniczy\u0107? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kr\u00f3tkotrwa\u0142y stres mo\u017ce by\u0107 korzystny. 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