{"id":412763,"date":"2022-12-19T14:02:12","date_gmt":"2022-12-19T13:02:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=412763"},"modified":"2022-12-23T15:01:19","modified_gmt":"2022-12-23T14:01:19","slug":"ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/","title":{"rendered":"Ako lep\u0161ie zvl\u00e1da\u0165 sviato\u010dn\u00fd stres? 10 tipov na pohodov\u00e9 Vianoce"},"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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#Ako_sa_moze_prejavovat_stres\" title=\"Ako sa m\u00f4\u017ee prejavova\u0165 stres?\">Ako sa m\u00f4\u017ee prejavova\u0165 stres?<\/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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#10_rad_pre_pokojnejsie_vianocne_sviatky\" title=\"10 r\u00e1d pre pokojnej\u0161ie viano\u010dn\u00e9 sviatky\">10 r\u00e1d pre pokojnej\u0161ie viano\u010dn\u00e9 sviatky<\/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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#1_Rozdelte_si_povinnosti\" title=\"1. Rozde\u013ete si povinnosti\">1. Rozde\u013ete si povinnosti<\/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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#2_Dohovorte_si_program_s_rodinou\" title=\"2. Dohovorte si program s rodinou\">2. Dohovorte si program s rodinou<\/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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#3_Najdite_si_chvilku_pre_seba\" title=\"3. N\u00e1jdite si chv\u00ed\u013eku pre seba\">3. N\u00e1jdite si chv\u00ed\u013eku pre seba<\/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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#4_Sustredte_sa_na_pritomnost\" title=\"4. S\u00fastre\u010fte sa na pr\u00edtomnos\u0165\">4. S\u00fastre\u010fte sa na pr\u00edtomnos\u0165<\/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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#5_Majte_financie_pod_kontrolou\" title=\"5. Majte financie pod kontrolou\">5. Majte financie pod kontrolou<\/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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#6_Dajte_sancu_meditacii_alebo_otuzovaniu\" title=\"6. Dajte \u0161ancu medit\u00e1cii alebo otu\u017eovaniu\">6. Dajte \u0161ancu medit\u00e1cii alebo otu\u017eovaniu<\/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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#7_Snazte_sa_spat_dostatocne\" title=\"7. Sna\u017ete sa spa\u0165 dostato\u010dne\">7. Sna\u017ete sa spa\u0165 dostato\u010dne<\/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.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#8_Kazdy_den_sa_hybte\" title=\"8. Ka\u017ed\u00fd de\u0148 sa h\u00fdbte\">8. Ka\u017ed\u00fd de\u0148 sa h\u00fdbte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#9_Doprajte_si_zaroven_si_v_jedle_udrzte_rezim\" title=\"9. Doprajte si, z\u00e1rove\u0148 si v jedle udr\u017ete re\u017eim\">9. Doprajte si, z\u00e1rove\u0148 si v jedle udr\u017ete re\u017eim<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#10_Nerieste_stres_prejedanim_sa_alebo_alkoholom\" title=\"10. Nerie\u0161te stres prejedan\u00edm sa alebo alkoholom&nbsp;\">10. Nerie\u0161te stres prejedan\u00edm sa alebo alkoholom&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ako-lepsie-zvladat-sviatocny-stres-10-tipov-na-pohodove-vianoce\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Obdobie okolo viano\u010dn\u00fdch sviatkov je pre mnoh\u00fdch \u013eud\u00ed jedn\u00fdm z najkraj\u0161\u00edch z cel\u00e9ho roka. Z\u00e1rove\u0148 v\u0161ak aj najn\u00e1ro\u010dnej\u0161\u00edch. <strong>V\u0161etko sa toti\u017e to\u010d\u00ed okolo pr\u00edprav na nieko\u013eko sviato\u010dn\u00fdch dn\u00ed.<\/strong> Doma rob\u00edme gener\u00e1lne upratovanie, pripravujeme v\u00fdzdobu, pe\u010dieme kol\u00e1\u010de, nakupujeme dar\u010deky a k tomu e\u0161te chceme stihn\u00fa\u0165 ve\u010dierky a stretn\u00fa\u0165 sa so v\u0161etk\u00fdmi priate\u013emi pri varenom v\u00edne. Do toho \u0161tudentom za\u010d\u00edna sk\u00fa\u0161kov\u00e9 obdobie, pracuj\u00faci zase id\u00fa na pln\u00e9 obr\u00e1tky, aby stihli v\u0161etko, \u010do cel\u00fd rok odkladali, a teraz u\u017e jednoducho nie je kam posun\u00fa\u0165 ten deadline.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casu pre seba a na svoje kon\u00ed\u010dky takto zost\u00e1va \u017ealostne m\u00e1lo. Ke\u010f sa k tomu v\u0161etk\u00e9mu prid\u00e1 posledn\u00e1 kvapka alebo sk\u00f4r snehov\u00e1 vlo\u010dka v podobe ob\u00e1v o svoju poviano\u010dn\u00fa fig\u00faru, m\u00f4\u017ee sa spusti\u0165 poriadna stresov\u00e1 lav\u00edna. Tu na\u0161\u0165astie e\u0161te m\u00f4\u017eeme zastavi\u0165 pomocou jednoduch\u00fdch tipov z dne\u0161n\u00e9ho \u010dl\u00e1nku.&nbsp;<\/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\"><span class=\"ez-toc-section\" id=\"Ako_sa_moze_prejavovat_stres\"><\/span>Ako sa m\u00f4\u017ee prejavova\u0165 stres?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f na n\u00e1s t\u00e1 \u0165a\u017eoba povinnost\u00ed padne ako ve\u013ek\u00fd balvan, za\u010dn\u00fa sa o slovo hl\u00e1si\u0165 pr\u00edznaky stresu. Ten n\u00e1m dok\u00e1\u017ee pokazi\u0165 pohodu viano\u010dn\u00fdch sviatkov a naru\u0161i\u0165 aj ka\u017edodenn\u00fd \u017eivot. Jeho prejavy m\u00f4\u017eeme c\u00edti\u0165 ako po psychickej, tak po fyzickej str\u00e1nke.&nbsp;<\/p>\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\">Medzi pr\u00edznaky stresu patr\u00ed:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>zv\u00fd\u0161enie srdcovej frekvencie a krvn\u00e9ho tlaku<\/li><li>zr\u00fdchlenie dychu<\/li><li>potenie<\/li><li>husia ko\u017ea<\/li><li>roz\u0161\u00edrenie o\u010dn\u00fdch zreni\u010diek<\/li><li>poruchy sp\u00e1nku<\/li><li>zmena chuti na jedlo<\/li><li>tr\u00e1viace \u0165a\u017ekosti<\/li><li>\u00fanava<\/li><li>pocity \u00fazkosti a podr\u00e1\u017edenosti<\/li><li>nepokoj a poruchy s\u00fastredenia&nbsp;<\/li><li>bolesti hlavy <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o strese a jeho vplyve na telo dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1192914123-1124x749.jpg\" alt=\"Ak\u00e9 s\u00fa pr\u00edznaky stresu?\" class=\"wp-image-411109\" width=\"843\" height=\"562\" title=\"Ak\u00e9 s\u00fa pr\u00edznaky stresu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1192914123-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1192914123-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1192914123-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1192914123-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_rad_pre_pokojnejsie_vianocne_sviatky\"><\/span>10 r\u00e1d pre pokojnej\u0161ie viano\u010dn\u00e9 sviatky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby sme sa vyhli nepr\u00edjemn\u00fdm pr\u00edznakom, je ide\u00e1lne stresu predch\u00e1dza\u0165. S t\u00fdm v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 nasleduj\u00face praktick\u00e9 tipy. V\u010faka nim si kone\u010dne u\u017eijete predviano\u010dn\u00e9 obdobie a sviatky bez zbyto\u010dn\u00e9ho stresu.<\/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\"><span class=\"ez-toc-section\" id=\"1_Rozdelte_si_povinnosti\"><\/span>1. Rozde\u013ete si povinnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste sa u\u017e s prvou viano\u010dnou v\u00fdzdobou prepli do re\u017eimu viano\u010dn\u00e9ho \u0161kriatka, ktor\u00fd chce v\u0161etk\u00fdm vyhovie\u0165 a prichysta\u0165 dokonal\u00e9 Vianoce, zrejme je na\u010dase trochu ubra\u0165. Nemus\u00edte napiec\u0165 minim\u00e1lne 10 druhov kol\u00e1\u010dov, pripravi\u0165 dom\u00e1ci vaje\u010dn\u00fd lik\u00e9r pre v\u0161etk\u00fdch zn\u00e1mych, vyzdobi\u0165 ka\u017ed\u00fd centimeter v\u00e1\u0161ho domu a potom v\u0161etko e\u0161te nieko\u013ekokr\u00e1t prer\u00e1ba\u0165, preto\u017ee to nebolo dokonal\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rad\u0161ej si <strong>realisticky napl\u00e1nujte, \u010do chcete skuto\u010dne robi\u0165 a na \u010do m\u00e1te \u010das a energiu<\/strong>. Nape\u010dte si len nieko\u013eko ob\u013e\u00faben\u00fdch druhov kol\u00e1\u010dov a zvy\u0161ok si napr\u00edklad k\u00fapte. Alebo sa dohodnite s mamkou \u010di kamar\u00e1tkou, \u017ee nape\u010diete v\u00e4\u010d\u0161ie mno\u017estvo z jedn\u00e9ho druhu a podel\u00edte sa. <strong>Rovnako sa nebojte obr\u00e1ti\u0165 s prosbou o pomoc<\/strong> na va\u0161ich bl\u00edzkych, ke\u010f napr\u00edklad nest\u00edhate vyzdvihn\u00fa\u0165 viano\u010dn\u00fd strom\u010dek alebo \u010doko\u013evek in\u00e9. Nie ste na to sami a ur\u010dite sa n\u00e1jde niekto, kto s rados\u0165ou pom\u00f4\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zmierte sa tie\u017e s t\u00fdm, \u017ee sa nie\u010do m\u00f4\u017ee pokazi\u0165. <\/strong>Kol\u00e1\u010de sa nepodaria, prip\u00e1li sa ve\u010dera, ma\u010dka strhne vyzdoben\u00fd strom\u010dek alebo v\u00e1\u0161 partner nebude z dar\u010deka tak\u00fd nad\u0161en\u00fd, ako ste \u010dakali. To je jednoducho \u017eivot. Namiesto zbyto\u010dn\u00fdch ob\u00e1v z pokazen\u00fdch Vianoc sa rad\u0161ej pr\u00edpadn\u00fdm nezdarom spolo\u010dne zasmejte a u\u017e\u00edvajte si \u010falej chv\u00edle s va\u0161imi bl\u00edzkymi. O tom s\u00fa predsa Vianoce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 \u010fal\u0161ie tipy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu vies\u0165 pokojnej\u0161\u00ed \u017eivot, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-tipov-ako-spomalit-a-viac-si-uzivat-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 tipov, ako spomali\u0165 a viac si u\u017e\u00edva\u0165 \u017eivot<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1-scaled-e1671539881566-1124x749.jpg\" alt=\"Ako si u\u017ei\u0165 Vianoce bez stresu?\" class=\"wp-image-411126\" width=\"843\" height=\"562\" title=\"Ako si u\u017ei\u0165 Vianoce bez stresu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1-scaled-e1671539881566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1-scaled-e1671539881566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1-scaled-e1671539881566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1-scaled-e1671539881566-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1-scaled-e1671539881566-768x512.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Dohovorte_si_program_s_rodinou\"><\/span>2. Dohovorte si program s rodinou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste trochu nerv\u00f3zni z toho, \u010do budete robi\u0165 na sviatky, urobte si pl\u00e1n. Sk\u00faste si s rodinou dohodn\u00fa\u0165 nejak\u00fd r\u00e1mcov\u00fd program.<strong> Nemus\u00edte sa v\u0161ak z\u00fa\u010dastni\u0165 v\u0161etk\u00fdch aktiv\u00edt a tr\u00e1vi\u0165 spolu ka\u017ed\u00fa min\u00fatu. <\/strong>Pokojne si be\u017ete namiesto prech\u00e1dzky zacvi\u010di\u0165 alebo vynechajte spolo\u010dn\u00e9 sledovanie rozpr\u00e1vky, ke\u010f si chcete rad\u0161ej \u010d\u00edta\u0165. Taktie\u017e nemus\u00edte chodi\u0165 po n\u00e1v\u0161tev\u00e1ch z povinnosti a pozdravi\u0165 ka\u017ed\u00e9ho osobne. Aj oni u\u017e maj\u00fa n\u00e1v\u0161tev ur\u010dite dos\u0165 a sta\u010d\u00ed, ke\u010f po\u010das sviatkov nap\u00ed\u0161ete alebo zavol\u00e1te. Stretn\u00fa\u0165 sa m\u00f4\u017eete kedyko\u013evek v priebehu roka, ke\u010f bude v\u00e4\u010d\u0161\u00ed pokoj. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/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\"><span class=\"ez-toc-section\" id=\"3_Najdite_si_chvilku_pre_seba\"><\/span>3. N\u00e1jdite si chv\u00ed\u013eku pre seba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f budete st\u00e1le niekde lieta\u0165, nakupova\u0165, chysta\u0165, vari\u0165 alebo upratova\u0165 a zabudnete na svoje vlastn\u00e9 potreby, m\u00f4\u017ee sa sta\u0165, \u017ee sa toto kr\u00e1sne sviato\u010dn\u00e9 obdobie premen\u00ed na no\u010dn\u00fa moru. Tak\u017ee u\u017e v \u010dase adventu myslite na to, aby ste mali ide\u00e1lne ka\u017ed\u00fd de\u0148 chv\u00ed\u013eku pre seba. To je toti\u017e <strong>k\u013e\u00fa\u010dov\u00e9 na udr\u017eanie du\u0161evnej pohody<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e si ur\u010dite zasl\u00fa\u017eite trochu rozmazn\u00e1vania. Doprajte si napr\u00edklad hor\u00faci k\u00fape\u013e, z\u00e1jdite si na mas\u00e1\u017e, do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sauny<\/a> \u010di na wellness, alebo si pus\u0165te ob\u013e\u00faben\u00fd film. Svoj \u010das nemus\u00edte tr\u00e1vi\u0165 len sami. Pokojne vezmite kamo\u0161ku na k\u00e1vu a spolu v\u0161etko preberte. Uvid\u00edte, \u017ee zdie\u013ean\u00e1 staros\u0165 je minim\u00e1lne polovi\u010dn\u00e1 staros\u0165. Potom sa ur\u010dite budete c\u00edti\u0165 o nie\u010do uvo\u013enenej\u0161ie a spokojnej\u0161ie.<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sustredte_sa_na_pritomnost\"><\/span>4. S\u00fastre\u010fte sa na pr\u00edtomnos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00faste nemyslie\u0165 st\u00e1le dokola na to, koho e\u0161te nav\u0161t\u00edvi\u0165 a \u010do mus\u00edte pripravi\u0165 na zajtra. Takisto nem\u00e1 zmysel tr\u00e1pi\u0165 sa t\u00fdm, \u010di sa na rodinnom stretnut\u00ed zase poh\u00e1daj\u00fa pr\u00edbuzn\u00ed, ktor\u00ed sa nemaj\u00fa ve\u013emi v l\u00e1ske. <strong>Menej prem\u00fd\u0161\u013eajte nad t\u00fdm, \u010do bude, ke\u010f Vianoce skon\u010dia, a ako od\u0161tartujete nov\u00fd rok.<\/strong> T\u00fdm v\u0161etk\u00fdm vyprch\u00e1va k\u00fazlo okamihu, ktor\u00fd sa u\u017e nebude opakova\u0165. Sviato\u010dn\u00fd duch tak ani neprekro\u010d\u00ed prah v\u00e1\u0161ho domu a v kone\u010dnom d\u00f4sledku nikto nebude spokojn\u00fd. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00fdm n\u00e1padom je <strong>da\u0165 si pauzu od soci\u00e1lnych siet\u00ed<\/strong>. Ke\u010f m\u00e1te napr\u00edklad pocit, \u017ee ni\u010d nest\u00edhate, zrejme v\u00e1m neprid\u00e1, ke\u010f uvid\u00edte v\u0161etky tie dokonal\u00e9 strom\u010deky a kol\u00e1\u010de influencerov. Takisto aj perfektne nastrojen\u00e9 rodinky vyfoten\u00e9 pod viano\u010dn\u00fdm strom\u010dekom vyzeraj\u00face ako reklama na \u0161\u0165astie. Mo\u017eno by v\u00e1s prekvapilo, ko\u013eko s\u013az a \u00fasilia st\u00e1lo za tou sn\u00edmkou. Jednoducho nie je v\u0161etko zlato, \u010do sa bly\u0161t\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa chcete dozvedie\u0165, \u010do v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 obmedzi\u0165 soci\u00e1lne siete, praktick\u00e9 tipy n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-nas-vplyva-neustale-scrollovanie-socialnych-sieti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako n\u00e1s ovplyv\u0148uje neust\u00e1le scrollovanie soci\u00e1lnych siet\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-624107910-1124x773.jpg\" alt=\"N\u00e1vod na pokojn\u00e9 Vianoce\" class=\"wp-image-411141\" width=\"843\" height=\"580\" title=\"N\u00e1vod na pokojn\u00e9 Vianoce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-624107910-1124x773.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-624107910-400x275.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-624107910-1536x1056.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-624107910-2048x1408.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Majte_financie_pod_kontrolou\"><\/span>5. Majte financie pod kontrolou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vianoce dok\u00e1\u017eu urobi\u0165 poriadny prievan v ka\u017edej pe\u0148a\u017eenke a rozf\u00faka\u0165 peniaze do v\u0161etk\u00fdch str\u00e1n. A to nehovor\u00edm o tom, \u017ee mnoho \u013eud\u00ed si berie na sviatky p\u00f4\u017ei\u010dky, aby mali na n\u00e1kup drah\u00fdch dar\u010dekov a \u010fal\u0161\u00edch \u010dasto nepotrebn\u00fdch vec\u00ed. Obavy z nedostatku financi\u00ed preto m\u00f4\u017eu by\u0165 poriadnym zdrojom stresu. Ak nechcete po sviatkoch vyhl\u00e1si\u0165 bankrot, rad\u0161ej <strong>si<\/strong> <strong>stanovte rozpo\u010det, maxim\u00e1lne ktor\u00fd m\u00f4\u017eete min\u00fa\u0165 za toto obdobie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kupujte len dar\u010deky, ktor\u00e9 si naozaj m\u00f4\u017eete dovoli\u0165, a neutr\u00e1cajte za zbyto\u010dnosti. Dohovorte sa s va\u0161imi bl\u00edzkymi, \u017ee by ste si tento rok mohli da\u0165 menej dar\u010dekov, \u010do zrejme uv\u00edtaj\u00fa aj oni. Pokojne si stanovte nejak\u00fa maxim\u00e1lnu \u010diastku. Skvelou mo\u017enos\u0165ou je dohodn\u00fa\u0165 sa s rodinou na vopred stanovenom po\u010dte vlastnoru\u010dne vyroben\u00fdch dar\u010dekov, ktor\u00e9 aj tak najviac pote\u0161ia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u0161etri\u0165 m\u00f4\u017eete aj na v\u00fdzdobe. Napr\u00edklad tento rok si odpus\u0165te k\u00fapu nov\u00fdch viano\u010dn\u00fdch ozd\u00f4b pod\u013ea posledn\u00fdch trendov a strom\u010dek ozdobte t\u00fdm, \u010do u\u017e m\u00e1te doma. Popr\u00edpade na\u0148 nave\u0161ajte ozdoben\u00e9 medovn\u00ed\u010dky a su\u0161en\u00e9 ovocie. Okrem origin\u00e1lneho strom\u010deka budete ma\u0165 tie\u017e lahodn\u00fd snack.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1350325841-scaled-e1671540332399-1124x748.jpg\" alt=\"Ako u\u0161etri\u0165 na dar\u010dekoch?\" class=\"wp-image-411157\" width=\"843\" height=\"561\" title=\"Ako u\u0161etri\u0165 na dar\u010dekoch?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1350325841-scaled-e1671540332399-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1350325841-scaled-e1671540332399-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1350325841-scaled-e1671540332399-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1350325841-scaled-e1671540332399-2048x1363.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1350325841-scaled-e1671540332399-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Dajte_sancu_meditacii_alebo_otuzovaniu\"><\/span>6. Dajte \u0161ancu medit\u00e1cii alebo otu\u017eovaniu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V r\u00e1mci self-care je dobr\u00e9 zaradi\u0165 rann\u00e9 aktivity, ktor\u00e9 v\u00e1m pom\u00f4\u017eu o nie\u010do lep\u0161ie zvl\u00e1dnu\u0165 toto n\u00e1ro\u010dn\u00e9 obdobie. Pre niekoho to m\u00f4\u017ee by\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">joga<\/a>, p\u00edsanie listu v\u010fa\u010dnosti (gratitude list), kr\u00e1tka medit\u00e1cia v podobe mindfulness alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">studen\u00e1 sprcha<\/a>. Vyberte si, \u010do v\u00e1m vyhovuje, a venujte tejto aktivite nieko\u013eko min\u00fat ka\u017ed\u00e9 r\u00e1no. Verte, \u017ee tak\u00e1 drobnos\u0165 v\u00e1m dok\u00e1\u017ee <strong>zlep\u0161i\u0165 n\u00e1ladu, pr\u00edjemne na\u0161tartova\u0165 de\u0148 a cel\u00fd ho zvl\u00e1dnu\u0165 s v\u00e4\u010d\u0161\u00edm pokojom<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tieto n\u00e1stroje sa v\u0161ak m\u00f4\u017eete oprie\u0165 aj v priebehu d\u0148a. Ak v\u00e1s za\u010dne prepada\u0165 panika, preto\u017ee m\u00e1te pocit, \u017ee ni\u010d nest\u00edhate a v\u0161etko sa na v\u00e1s sype, dajte si <strong>kr\u00e1tke dychov\u00e9 cvi\u010denie<\/strong>. Na chv\u00ed\u013eu zatvorte o\u010di a s\u00fastre\u010fte sa na svoj dych. Potom vykonajte nieko\u013eko hlbok\u00fdch n\u00e1dychov a v\u00fddychov. N\u00e1sledne o\u010di otvorte a uvid\u00edte, \u017ee sa budete c\u00edti\u0165 trochu pokojnej\u0161ie. V tak\u00fdch chv\u00ed\u013each pr\u00edde vhod ma\u0165 v mobile nejak\u00fa mindfullness aplik\u00e1ciu, ako je napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/www.headspace.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">headspace<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/www.calm.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calm<\/a>. V nich si m\u00f4\u017eete zapn\u00fa\u0165 napr\u00edklad 5-min\u00fatov\u00fa riaden\u00fa medit\u00e1ciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie rady, ako aj n\u00e1ro\u010dn\u00e9 obdobie zvl\u00e1da\u0165 o nie\u010do jednoduch\u0161ie, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/12-tipov-ako-na-pozitivny-pristup-k-zivotu-aj-v-tazkych-zivotnych-situaciach\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>12 tipov, ako na pozit\u00edvny pr\u00edstup k \u017eivotu aj v \u0165a\u017ek\u00fdch \u017eivotn\u00fdch situ\u00e1ci\u00e1ch<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"7_Snazte_sa_spat_dostatocne\"><\/span>7. Sna\u017ete sa spa\u0165 dostato\u010dne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitn\u00fd sp\u00e1nok je alfou a omegou zdrav\u00e9ho tela aj psychiky. V obdob\u00ed viano\u010dn\u00fdch sviatkov, ke\u010f sa na n\u00e1s val\u00ed lav\u00edna \u00faloh, doh\u00e1\u0148anie povinnost\u00ed a viano\u010dn\u00fdch ve\u010dierkov, je 8-hodinov\u00fd sp\u00e1nok, \u017eia\u013e, sk\u00f4r raritou. Ke\u010f sa zle vysp\u00edte, budete cez de\u0148 unaven\u00ed, menej produkt\u00edvni a zrejme nezvl\u00e1dnete v\u0161etko, \u010do potrebujete, \u010do v\u00e1s m\u00f4\u017ee v kone\u010dnom d\u00f4sledku e\u0161te viac vystresova\u0165. Aj v\u00fdskumy dokazuj\u00fa <strong>spojitos\u0165 medzi <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>n\u00edzkou kvalitou sp\u00e1nku<\/strong><\/a><strong> a vy\u0161\u0161ou mierou stresu<\/strong>. Tak\u017ee sk\u00faste urobi\u0165 v\u0161etko pre to, aby ste denne pospali 7 \u2013 9 hod\u00edn.<span class=\"tadv-color\" style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165, \u010do v\u00e1m s kvalitn\u00fdm sp\u00e1nkom m\u00f4\u017ee pom\u00f4c\u0165, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok<\/strong><\/a>.<\/p>\n\n\n\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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/IMG_4353_OK-750x1124.jpg\" alt=\"Ako sa h\u00fdba\u0165 po\u010das sviatkov?\" class=\"wp-image-411189\" title=\"Ako sa h\u00fdba\u0165 po\u010das sviatkov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_4353_OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_4353_OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_4353_OK-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_4353_OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_4353_OK-scaled.jpg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Kazdy_den_sa_hybte\"><\/span>8. Ka\u017ed\u00fd de\u0148 sa h\u00fdbte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri pohybe sa vo vy\u0161\u0161ej miere vyplavuj\u00fa endorf\u00edny a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 dok\u00e1\u017eu navodi\u0165 pr\u00edjemn\u00e9 pocity. V tomto obdob\u00ed m\u00e1 preto e\u0161te v\u00e4\u010d\u0161\u00ed v\u00fdznam ako inokedy. Mo\u017eno v\u00e1m hne\u010f napadne, \u017ee po\u010das sviatkov nem\u00e1te \u010das denne chodi\u0165 do posil\u0148ovne. <strong>Dv\u00edhanie \u0165a\u017ek\u00fdch v\u00e1h je s\u00edce super \u0161port, no nie je to jedin\u00e1 aktivita. Bohato posta\u010d\u00ed prech\u00e1dzka, pona\u0165ahovanie sa, kr\u00e1tky <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-tipov-ako-sa-motivovat-k-behu-ked-sa-vam-nechce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beh<\/a> alebo napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT<\/a>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00e9 je, aby va\u0161a jedin\u00e1 pohybov\u00e1 aktivita nebola behanie po n\u00e1kupn\u00fdch centr\u00e1ch alebo dv\u00edhanie sa z gau\u010da a chodenie po kol\u00e1\u010diky. Takisto si nemus\u00edte robi\u0165 starosti s t\u00fdm, \u017ee nest\u00edhate svoj klasick\u00fd tr\u00e9ningov\u00fd program. Ide len o nieko\u013eko dn\u00ed, ktor\u00e9 v\u00e1m nepokazia progres. Po sviatkoch sa zase vr\u00e1tite do svojich vychoden\u00fdch ko\u013eaj\u00ed a v\u0161etko sa tak nejako prirodzene dostane sp\u00e4\u0165 do norm\u00e1lu.<span class=\"tadv-color\" style=\"color: #ff6600\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co v\u00e1m cvi\u010denie m\u00f4\u017ee prinies\u0165 do \u017eivota? V\u0161etko podstatn\u00e9 zist\u00edte pre\u010d\u00edtan\u00edm n\u00e1\u0161ho \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-sportovat-a-cvicit-silnejsia-imunita-srdce-a-dalsich-8-dovodov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do \u0161portova\u0165 a cvi\u010di\u0165? Silnej\u0161ia imunita, srdce a \u010fal\u0161\u00edch 8 d\u00f4vodov<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"9_Doprajte_si_zaroven_si_v_jedle_udrzte_rezim\"><\/span>9. Doprajte si, z\u00e1rove\u0148 si v jedle udr\u017ete re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak m\u00e1te \u00fazkostliv\u00fd strach z toho, \u017ee po nieko\u013ek\u00fdch k\u00faskoch kol\u00e1\u010dikov priberiete <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">5 k\u00edl tuku<\/a> alebo \u017ee v\u00e1m sviatky pokazia celoro\u010dn\u00fa pr\u00e1cu, m\u00e1me dobr\u00e9 spr\u00e1vy. V prvom rade v\u00e1s pravdepodobne pote\u0161\u00ed, \u017ee <strong>po\u010das nieko\u013ek\u00fdch dn\u00ed nie je prakticky mo\u017en\u00e9 pribra\u0165 to\u013eko tuku<\/strong>. Ak predsa len budete ma\u0165 po sviatkoch nejak\u00e9 to kilo navy\u0161e, po n\u00e1vrate do be\u017en\u00e9ho re\u017eimu sa to \u010doskoro vyrovn\u00e1.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Na druhej strane to neznamen\u00e1, \u017ee sa m\u00f4\u017eete odtrhn\u00fa\u0165 z re\u0165aze a zjes\u0165 v\u0161etko, na \u010do naraz\u00edte. Potom by sa mohli dostavi\u0165 nielen tr\u00e1viace \u0165a\u017ekosti, ale aj v\u00fd\u010ditky. Tak\u017ee pokojne si tie kol\u00e1\u010diky a in\u00e9 viano\u010dn\u00e9 lah\u00f4dky doprajte, ale nemali by sa objavova\u0165 ako dezert po ra\u0148ajk\u00e1ch, obede a ve\u010deri.&nbsp;<\/p>\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\">Zachovajte si aj vo sviato\u010dnom jed\u00e1lni\u010dku z\u00e1kladn\u00e9 pravidl\u00e1 zdrav\u00e9ho stravovania:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Dbajte na pravidelnos\u0165.<\/strong> \u010ci u\u017e jete be\u017ene 3-kr\u00e1t alebo 6-kr\u00e1t denne, sk\u00faste si udr\u017ea\u0165 podobn\u00fa frekvenciu jed\u00e1l.<\/li><li><strong>Str\u00e1\u017ete si zlo\u017eenie jed\u00e1l. <\/strong>Ka\u017ed\u00e9 hlavn\u00e9 jedlo by malo obsahova\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">komplexn\u00e9 sacharidy<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bielkoviny<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuk<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vl\u00e1kninu<\/a>. V\u010faka tomu va\u0161e telo dostane v\u0161etko, \u010do potrebuje, a budete lep\u0161ie kontrolova\u0165 pr\u00edjem kol\u00e1\u010dov a \u010fal\u0161\u00edch viano\u010dn\u00fdch dobr\u00f4t. Viac o tom, ako si zostavi\u0165 zdrav\u00e9 jedlo, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/a><\/li><li><strong>Nezab\u00fadajte na ovocie a zeleninu.<\/strong> Denne sk\u00faste zjes\u0165 minim\u00e1lne 400 g t\u00fdchto superpotrav\u00edn.<\/li><li><strong>Aj \u010fal\u0161ie zdrav\u00e9 potraviny by mali zosta\u0165 vo va\u0161om jed\u00e1lni\u010dku.<\/strong> Medzi ne patria celozrnn\u00e9 v\u00fdrobky, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">strukoviny<\/a>, mlie\u010dne v\u00fdrobky s ni\u017e\u0161\u00edm obsahom tuku, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ryby<\/a> \u010di chud\u00e9 m\u00e4so. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy, ako si udr\u017ea\u0165 aj cez Vianoce postavu a c\u00edti\u0165 sa dobre, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tipov, ako si u\u017ei\u0165 Vianoce a zosta\u0165 vo forme<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/unnamed-2020-12-21T105446.968-1124x837.jpg\" alt=\"Ako jes\u0165 zdravo po\u010das sviatkov?\" class=\"wp-image-411205\" width=\"843\" height=\"628\" title=\"Ako jes\u0165 zdravo po\u010das sviatkov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/unnamed-2020-12-21T105446.968-1124x837.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/unnamed-2020-12-21T105446.968-400x298.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/unnamed-2020-12-21T105446.968-1536x1144.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/unnamed-2020-12-21T105446.968-2048x1526.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nerieste_stres_prejedanim_sa_alebo_alkoholom\"><\/span>10. Nerie\u0161te stres prejedan\u00edm sa alebo alkoholom&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tabu\u013eka \u010dokol\u00e1dy alebo f\u013ea\u0161a v\u00edna sa m\u00f4\u017eu javi\u0165 ako n\u00e1stroje na r\u00fdchle rie\u0161enie v\u0161etk\u00fdch probl\u00e9mov. Sladk\u00e9 jedlo a alkohol s\u00edce m\u00f4\u017eu vyvola\u0165 pr\u00edjemn\u00e9 pocity a kr\u00e1tkodob\u00fd dojem, \u017ee je v\u0161etko v poriadku. Po dojeden\u00ed poslednej kocky \u010dokol\u00e1dy alebo<strong> po vytriezven\u00ed na v\u00e1s v\u0161ak \u010dak\u00e1 trpk\u00fd stret s realitou<\/strong>. Dokonca sa m\u00f4\u017eete c\u00edti\u0165 e\u0161te hor\u0161ie ako na za\u010diatku. Tieto nevhodn\u00e9 praktiky m\u00f4\u017eu va\u0161e du\u0161evn\u00e9 zdravie e\u0161te zhor\u0161i\u0165. V stresovom obdob\u00ed sa preto rad\u0161ej spoliehajte na tipy uveden\u00e9 vy\u0161\u0161ie, ktor\u00e9 s\u00fa efekt\u00edvnej\u0161ie, zdrav\u0161ie a z\u00e1rove\u0148 m\u00f4\u017eu prinies\u0165 dlhodob\u00fa pomoc namiesto r\u00fdchlej \u00fa\u013eavy. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako vpl\u00fdva alkohol na organizmus a \u010do m\u00f4\u017ee pom\u00f4c\u0165 pri opici, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/opica-preco-vznika-a-ako-sa-jej-rychlo-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Opica: Pre\u010do vznik\u00e1 a ako sa jej r\u00fdchlo zbavi\u0165<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak s\u00fa pre v\u00e1s Vianoce synonymom nekone\u010dn\u00fdch n\u00e1kupov, pr\u00edprav a stresu, je na\u010dase to zmeni\u0165. Za\u010dnite si kone\u010dne u\u017e\u00edva\u0165 sviato\u010dn\u00fd pokoj a pohodu v\u010faka tipom, ktor\u00e9 zazneli v dne\u0161nom \u010dl\u00e1nku. Sk\u00faste si tentokr\u00e1t na seba nenalo\u017ei\u0165 to\u013eko \u00faloh, vymyslite s rodinou pr\u00edjemn\u00fd program a n\u00e1jdite si \u010das len pre seba. Majte taktie\u017e pod kontrolou svoje financie a nezabudnite ani na vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek, pravideln\u00fd pohyb a \u010fal\u0161ie n\u00e1stroje, ktor\u00e9 v\u00e1m pom\u00f4\u017eu lep\u0161ie zvl\u00e1da\u0165 stres. <strong>U\u017eite si kr\u00e1sne a pr\u00edjemn\u00e9 Vianoce v kruhu va\u0161ich najbli\u017e\u0161\u00edch!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te vo svojom okol\u00ed niekoho, kto ka\u017ed\u00fd rok pred sviatkami zbyto\u010dne stresuje? Zdie\u013eajte s n\u00edm tento \u010dl\u00e1nok a pom\u00f4\u017ete mu str\u00e1vi\u0165 tohtoro\u010dn\u00e9 Vianoce pokojnej\u0161ie.<\/p>\n\n\n\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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","protected":false},"excerpt":{"rendered":"<p>Obdobie pred Vianocami a v ich priebehu je t\u00fdm najk\u00fazelnej\u0161\u00edm z cel\u00e9ho roka. Z\u00e1rove\u0148 so sebou prin\u00e1\u0161a mno\u017estvo povinnost\u00ed a pr\u00edprav, ktor\u00e9 m\u00f4\u017eu by\u0165 stresuj\u00face. Ako to zvl\u00e1da\u0165 o nie\u010do lep\u0161ie, zist\u00edte v dne\u0161nom \u010dl\u00e1nku.  <\/p>\n","protected":false},"author":129,"featured_media":411083,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6160,6148,6069],"filter_section":[],"filter_attribute":[13046,13047],"class_list":{"0":"post-412763","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-stres","9":"tag-vianoce","10":"tag-zdravie","11":"filter_attribute-stravovanie","12":"filter_attribute-wellness","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako lep\u0161ie zvl\u00e1da\u0165 sviato\u010dn\u00fd stres? 10 tipov na pohodov\u00e9 Vianoce - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako lep\u0161ie zvl\u00e1da\u0165 viano\u010dn\u00fd stres? 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