{"id":416853,"date":"2023-02-08T16:15:32","date_gmt":"2023-02-08T15:15:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=416853"},"modified":"2023-02-08T16:15:34","modified_gmt":"2023-02-08T15:15:34","slug":"briga-o-sebi-kako-se-brinuti-o-sebi-i-biti-zadovoljniji-u-zivotu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/briga-o-sebi-kako-se-brinuti-o-sebi-i-biti-zadovoljniji-u-zivotu\/","title":{"rendered":"Briga o sebi: kako se brinuti o sebi i biti zadovoljniji u \u017eivotu"},"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.hr\/blog\/briga-o-sebi-kako-se-brinuti-o-sebi-i-biti-zadovoljniji-u-zivotu\/#Sto_je_briga_o_sebi_i_zasto_je_zapravo_vazna\" title=\"\u0160to je briga o sebi i za\u0161to je zapravo va\u017ena\">\u0160to je briga o sebi i za\u0161to je zapravo va\u017ena<\/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.hr\/blog\/briga-o-sebi-kako-se-brinuti-o-sebi-i-biti-zadovoljniji-u-zivotu\/#Vrste_brige_o_sebi_i_njihove_prednosti\" title=\"Vrste brige o sebi i njihove prednosti\">Vrste brige o sebi i njihove prednosti<\/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.hr\/blog\/briga-o-sebi-kako-se-brinuti-o-sebi-i-biti-zadovoljniji-u-zivotu\/#Savjeti_kako_se_brinuti_o_sebi\" title=\"Savjeti kako se brinuti o sebi\">Savjeti kako se brinuti o sebi<\/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.hr\/blog\/briga-o-sebi-kako-se-brinuti-o-sebi-i-biti-zadovoljniji-u-zivotu\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tema mentalnog zdravlja posljednjih je godina postala sve va\u017enija. Razli\u010dita \u017eivotna razdoblja, bilo u sportu ili privatnom \u017eivotu, mogu imati veliki utjecaj na ljude. \u017divot nije med i mlijeko. Ponekad mo\u017ee donijeti neugodne osje\u0107aje, a u nekim slu\u010dajevima <strong>to mo\u017ee prerasti u potpuni burnout, stres ili depresiju. <\/strong>Me\u0111utim, to se mo\u017ee sprije\u010diti, a jedan od odgovora mo\u017ee biti <strong>takozvana briga o sebi (&#8220;self-care&#8221;). <\/strong>Mo\u017ee vam pomo\u0107i da se <strong>bolje nosite s raznim osje\u0107ajima <\/strong>kao i sa svakodnevnim stresom ili neuspjesima. Stoga \u0107emo danas pogledati za\u0161to je briga o sebi va\u017ena. Tako\u0111er \u0107emo razgovarati o tome kako je prakticirati i koliko biste joj zapravo vremena trebali posvetiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_briga_o_sebi_i_zasto_je_zapravo_vazna\"><\/span>\u0160to je briga o sebi i za\u0161to je zapravo va\u017ena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema SZO-u, briga o sebi definira se kao&nbsp;<strong>sposobnost pojedinaca, obitelji ili zajednica da podr\u017ee svoje zdravlje, sprije\u010de bolesti i odr\u017eavaju se u dobrom stanju. <\/strong>Cilj joj je posti\u0107i, odr\u017eati ili pospje\u0161iti <strong>optimalno zdravlje i psiholo\u0161ku dobrobit. <\/strong>Redovita briga o sebi trebala bi vam pomo\u0107i da prona\u0111ete odgovor na pitanje kako se nositi sa svakodnevnim \u010dimbenicima stresa koji vas okru\u017euju. Jednostavno re\u010deno, to podrazumijeva sve ono \u0161to radite za sebe i u \u010demu u\u017eivate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz brigu o sebi lak\u0161e \u0107ete se nositi sa \u017eivotnim padovima, pripremiti se za krize i razna nesretna razdoblja u \u017eivotu. U isto vrijeme, to mo\u017ee biti odli\u010dan na\u010din <strong>da se nosite s pritiskom u osobnom ili profesionalnom \u017eivotu,<\/strong> resetirate svoj um i vratite svoju produktivnost na pravi put. Mo\u017eete cijeniti prednosti brige o sebi posebno kad se nosite s te\u0161kim \u017eivotnim situacijama ili ako samo \u017eelite odr\u017eati svoju svakodnevnu sre\u0107u. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er postoje razna istra\u017eivanja koja potvr\u0111uju va\u017enost brige o sebi i povezuju je s nizom zdravstvenih prednosti. Otkrila su, primjerice, da mo\u017ee smanjiti stres i pobolj\u0161ati psiholo\u0161ku otpornost ili pridonijeti ve\u0107em zadovoljstvu u radnom okru\u017eenju. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-1124x632.jpg\" alt=\"\u0160to je briga o sebi i za\u0161to je zapravo va\u017ena\" class=\"wp-image-414565\" width=\"843\" height=\"474\" title=\"\u0160to je briga o sebi i za\u0161to je zapravo va\u017ena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vrste_brige_o_sebi_i_njihove_prednosti\"><\/span>Vrste brige o sebi i njihove prednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Briga o sebi mo\u017ee se podijeliti u tri osnovne kategorije: emocionalnu, fizi\u010dku i duhovnu. U nastavku \u0107emo detaljnije razmotriti svaku od njih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Emocionalna briga o sebi<\/h3>\n\n\n\n<p>Poma\u017ee vam da <strong>ostvarite svoje emocionalne i duhovne potrebe<\/strong> i<strong>&nbsp;upravljate neugodnim osje\u0107ajima<\/strong> kao \u0161to su ljutnja, tuga ili tjeskoba. To mo\u017ee biti jednostavna opu\u0161taju\u0107a aktivnost, poput sastanka s prijateljima ili odlaska u kino. Me\u0111utim, dio emocionalne brige o sebi mo\u017ee biti re\u0107i NE stvarima koje uzrokuju nepotreban stres.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kako biste utvrdili imate li problema s emocionalnom brigom o sebi, postavite si ova pitanja:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Mo\u017eete li obraditi svoje emocije na zdrav na\u010din?<\/li><li>Kad ste se posljednji put dru\u017eili sa svojim prijateljima?<\/li><li>Sudjelujete li u aktivnostima koje bi vam mogle pomo\u0107i da obnovite energiju?<\/li><li>Mo\u017eete li re\u0107i ne?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Prednosti emocionalne brige o sebi<\/h4>\n\n\n\n<p>Emocionalna briga o sebi omogu\u0107uje vam da se osje\u0107ate bolje i sigurnije kad se nosite sa svakodnevnim \u017eivotnim problemima. Brojna istra\u017eivanja poduprla su tu tvrdnju, a jedno od njih prona\u0161lo je vezu izme\u0111u negativnog razmi\u0161ljanja i samog zdravlja. Prema znanstvenicima, osobe s negativnim mislima sklonije su zdravstvenim problemima. Suprotno tome, <strong>pozitivno razmi\u0161ljanje povezuje se sa zdravijim i sretnijim ljudima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema istra\u017eivanju ScienceDirect iz 2008. godine, osobe kojima je dijagnosticiran rak tako\u0111er mogu imati koristi od emocionalne brige o sebi. Prema istra\u017eiva\u010dima, briga u tom smjeru pomogla je pacijentima <strong>da prihvate svoju dijagnozu i zadr\u017ee smirenost. <\/strong>To je u kona\u010dnici pridonijelo boljem suo\u010davanju s emocionalnim teretom i nuspojavama povezanima s lije\u010denjem. <span style=\"color: #ff6600\" class=\"tadv-color\">[17\u2013\u206018]<\/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=\"41284,58927,28082,41356,48604,55552,28554,8805,62365,51118\" ><\/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=\"is-style-default wp-block-heading\">2. Fizi\u010dka briga o sebi<\/h3>\n\n\n\n<p>To je reakcija na potrebe va\u0161eg tijela. A ako se brinete o njemu, za nagradu \u0107ete se osje\u0107ati bolje. Dobri na\u010dini za prakticiranje fizi\u010dke brige o sebi uklju\u010duju <strong>dovoljno sna, pijenje dovoljno teku\u0107ine ili odabir zdrave hrane.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Ako \u017eelite utvrditi postoje li podru\u010dja fizi\u010dke brige o sebi koja biste trebali pobolj\u0161ati, odgovorite na sljede\u0107a pitanja:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Spavate li dovoljno?<\/li><li>Je li va\u0161a prehrana bogata svim potrebnim hranjivim tvarima?<\/li><li>Brinete li se za svoje fizi\u010dko zdravlje?<\/li><li>Vje\u017ebate li dovoljno?<\/li><li>Pijete li dovoljno teku\u0107ine?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-1124x749.jpg\" alt=\"Fizi\u010dka briga o sebi\" class=\"wp-image-414581\" width=\"843\" height=\"562\" title=\"Fizi\u010dka briga o sebi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Prednosti fizi\u010dke brige o sebi<\/h4>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Fizi\u010dka aktivnost<\/h5>\n\n\n\n<p><strong>Brojne zdravstvene dobrobiti<\/strong> tako\u0111er su povezane s fizi\u010dkom brigom o sebi. Za tjelovje\u017ebu bismo mogli spomenuti, na primjer, njen <strong>u\u010dinak na imunolo\u0161ki sustav,<\/strong> \u0161to je potvrdilo i istra\u017eivanje Journal of Sport and Health Science iz 2019. godine. Otkrilo je da redovita tjelovje\u017eba mo\u017ee <strong>pobolj\u0161ati obrambenu snagu organizma <\/strong>i ima <strong>protuupalni u\u010dinak. <\/strong>A prema drugom istra\u017eivanju, osobe koje vje\u017ebaju dva do osam sati tjedno mogu <strong>smanjiti rizik od smrtnosti za 29 do 36 %.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako vas dodatno zanima ova tema i \u017eelite otkriti druge prednosti vje\u017ebanja, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Za\u0161to biste trebali vje\u017ebati? Ja\u010di imunitet, zdravlje srca i 8 drugih razloga.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">San<\/h5>\n\n\n\n<p>Fizi\u010dka briga o sebi tako\u0111er uklju\u010duje dovoljno sna. Ne\u0161to \u0161to se nikako ne smije podcijeniti. Dobar raspored spavanja mo\u017ee pomo\u0107i u <strong>odr\u017eavanju mnogih biolo\u0161kih procesa,<\/strong> koji uklju\u010duju, na primjer, <strong>zdravo funkcioniranje mozga ili pravilno funkcioniranje tjelesnih obrambenih mehanizama. <\/strong>Lo\u0161 san mo\u017ee pogor\u0161ati te funkcije ili ih \u010dak u\u010diniti disfunkcionalnima. <strong>7 \u2013 9 sati dnevno<\/strong> smatra se optimalnim, s obzirom na to da to\u010dna potreba za snom varira od osobe do osobe. <span class=\"tadv-color\" style=\"color: #ff6600\">[9] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Vi\u0161e se bavimo tom temom u \u010dlanku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno<\/strong><\/a><strong>,<\/strong>&nbsp;koji obja\u0161njava u\u010dinak nedostatka sna na va\u0161e cjelokupno zdravlje.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Unos teku\u0107ine<\/h5>\n\n\n\n<p>Kad govorimo o fizi\u010dkoj brizi o sebi, svakako ne treba zaboraviti unos teku\u0107ine. Voda je svojevrsni alfa i omega u funkcioniranju na\u0161eg organizma. Svi metaboli\u010dki procesi odvijaju se u vodenom okru\u017eenju, a i na\u0161 organizam zapravo je najve\u0107im dijelom izgra\u0111en od vode. <strong>Preko vode se iz organizma izlu\u010duju otpadne tvari, mo\u017ee regulirati tjelesnu temperaturu i poma\u017ee u radu mozga.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako \u017eelite saznati vi\u0161e o va\u017enosti unosa teku\u0107ine, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje<\/strong><\/a><strong>.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Zdrava prehrana<\/h5>\n\n\n\n<p>Konzumacija zdrave hrane dio je fizi\u010dke brige o sebi. Zdrava prehrana povezana je s <strong>manjim rizikom od kardiovaskularnih bolesti<\/strong> ili manjom tjelesnom te\u017einom, \u0161to, primjerice, <strong>smanjuje vjerojatnost dijabetesa tipa 2<\/strong> i djeluje kao <strong>prevencija problema sa zglobovima. <\/strong>Zdrav tanjur tako\u0111er bi trebao uklju\u010divati <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/?p=409460\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlakna<\/a>, prebiotike i probiotike, koji <strong>pospje\u0161uju optimalnu funkciju probave.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[11\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako \u017eelite nau\u010diti kako se zdravije hraniti, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad je u pitanju fizi\u010dka briga za va\u0161e tijelo, ne smijete zaboraviti ni boravak u prirodi. Istra\u017eivanje renomiranog znanstvenog \u010dasopisa Lancet bavilo se tim pitanjem. Do\u0161lo se do zaklju\u010dka da ljudi koji provode vi\u0161e vremena u zelenim podru\u010djima imaju manji rizik od smrtnosti od onih koji izbjegavaju prirodu pod svaku cijenu. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-1124x749.jpg\" alt=\"Vrijeme provedeno u prirodi tako\u0111er je va\u017eno za fizi\u010dku brigu o sebi\" class=\"wp-image-414596\" width=\"843\" height=\"562\" title=\"Vrijeme provedeno u prirodi tako\u0111er je va\u017eno za fizi\u010dku brigu o sebi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Duhovna briga o sebi<\/h3>\n\n\n\n<p>To podrazumijeva <strong>svijest o na\u0161im duhovnim potrebama i dubljem smislu \u017eivota. <\/strong>To mo\u017ee biti, na primjer, odlazak u crkvu, vje\u017ebanje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/joga-kljuc-fizicke-i-mentalne-ravnoteze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">joge<\/a> ili boravak u prirodi. Duhovna briga o sebi tako\u0111er uklju\u010duje meditaciju, djela ljubaznosti ili vo\u0111enje dnevnika stvari na kojima ste zahvalni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako razmi\u0161ljate o stanju svog duhovnog zdravlja, postavite si pitanja poput:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Bavite li se duhovnim praksama koje vas ispunjavaju?<\/li><li>Kad ste posljednji put bili u prirodi?<\/li><li>Na \u010demu ste zahvalni u svom \u017eivotu?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Prednosti duhovne brige o sebi<\/h4>\n\n\n\n<p>Mnoga su istra\u017eivanja tako\u0111er prou\u010davala prednosti duhovne brige o sebi. Jedno od njih do\u0161lo je do zaklju\u010dka da se duhovno orijentirani ljudi povezuju s <strong>optimisti\u010dnijim pristupom \u017eivotu. <\/strong>Osim toga, prema znanstvenicima, oni su&nbsp;<strong>otporniji na stres<\/strong>, a tako\u0111er je primije\u0107eno da imaju <strong>ni\u017ee razine anksioznosti.<\/strong>&nbsp;<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<p>Me\u0111utim, duhovna briga o sebi nije nu\u017eno povezana samo s religijom. \u010cesto uklju\u010duje jogu, koja mo\u017ee <strong>pridonijeti boljem upravljanju stresom<\/strong>, poma\u017ee kod <strong>mentalnog opu\u0161tanja<\/strong> i \u010di\u0161\u0107enja uma od neugodnih misli. Osim toga, mo\u017ee <strong>pobolj\u0161ati fleksibilnost i snagu,<\/strong>&nbsp;<strong>pove\u0107ati razinu energije ili vitalnost.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gore spomenute vrste brige o sebi dalje se mogu podijeliti na privremene i trajne. Dobar je primjer prve kategorije dru\u017eenje s prijateljima. To \u0107e vam donijeti <strong>zadovoljstvo u obliku dru\u0161tvene povezanosti ili opu\u0161tanja,<\/strong>&nbsp;koje \u0107e, me\u0111utim, postupno nestati nakon va\u0161eg odlaska. S druge strane, trajna briga ima dugoro\u010dnije u\u010dinke. To mo\u017ee biti, na primjer,&nbsp;<strong>samosvijest o dobrim stvarima u va\u0161em \u017eivotu<\/strong> ili primjena na\u010dela osvje\u0161tavanja. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako vas vi\u0161e zanima ta tema, pro\u010ditajte na\u0161 \u010dlanak&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Biohakiranje: 7 savjeta koji \u0107e u\u010diniti va\u0161 \u017eivot boljim u svakom pogledu.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Savjeti_kako_se_brinuti_o_sebi\"><\/span>Savjeti kako se brinuti o sebi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Op\u0107epoznate preporuke za zdrav na\u010din \u017eivota vjerojatno su prva stvar koja pada na pamet. To uklju\u010duje <strong>redovitu tjelovje\u017ebu i zdravu prehranu,<\/strong> koje su kamen temeljac fizi\u010dke brige o sebi. Me\u0111utim, u nastavku \u0107emo pogledati manje poznate savjete o tome kako prakticirati brigu o sebi na razne na\u010dine. Razli\u010dite osobe mogu usvojiti razli\u010dite prakse brige o sebi, a \u010dak se i va\u0161a vlastita definicija brige o sebi mo\u017ee promijeniti s vremenom. Potrebe za brigom o sebi tako\u0111er <strong>se razlikuju od osobe do osobe <\/strong>i zato vam donosimo nekoliko univerzalnih savjeta me\u0111u kojima mo\u017eete birati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Idite vani i budite aktivniji<\/h3>\n\n\n\n<p>Izla\u017eenje i vi\u0161e tjelovje\u017ebe u va\u0161em \u017eivotu mogu biti odli\u010dan na\u010din da pobolj\u0161ate svoje fizi\u010dko i mentalno zdravlje. Provo\u0111enje malo vremena u prirodi moglo bi biti prava stvar. Tako\u0111er mo\u017eete isprobati <strong>kratku \u0161etnju po \u010detvrti, izvo\u0111enje ljubimca u \u0161etnju, odlazak na tr\u010danje<\/strong> ili vje\u017ebanje u street workout parku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Prednosti boravka na otvorenom<\/h4>\n\n\n\n<p>Brojne dobrobiti povezane su s kretanjem i boravkom na otvorenom, kao \u0161to su <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pobolj\u0161anje raspolo\u017eenja<\/li><li>Smanjenje osje\u0107aja stresa i ljutnje<\/li><li>Ve\u0107a opu\u0161tenost<\/li><li>Pobolj\u0161anje fizi\u010dkog zdravlja<\/li><li>Bolja povezanost s okolinom u kojoj \u017eivite<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biti aktivan ima pozitivan u\u010dinak na va\u0161u dobrobit op\u0107enito, a tako\u0111er vam mo\u017ee pomo\u0107i da sagorite vi\u0161e kalorija i pobolj\u0161ate svoju figuru. To ide ruku pod ruku s vi\u0161im samopo\u0161tovanjem, \u0161to zauzvrat donosi ve\u0107e zadovoljstvo sobom. To je neka vrsta beskrajne petlje dobrobiti koje se hrane jedna drugom. One \u0107e vam pomo\u0107i da se osje\u0107ate bolje i tako pospje\u0161iti va\u0161u fizi\u010dku brigu o sebi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U tom pogledu, mo\u017eete pogledati preporuku SZO-a, prema kojoj bi svaka osoba trebala posvetiti najmanje <strong>150 minuta fizi\u010dkoj aktivnosti umjerenog intenziteta<\/strong>&nbsp;ili&nbsp;<strong>75 minuta aktivnosti visokog intenziteta tjedno. <\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ako vas dodatno zanima potpora va\u0161em fizi\u010dkom zdravlju i briga o va\u0161em tijelu, svakako pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-1124x750.jpg\" alt=\"Prednosti boravka na otvorenom\" class=\"wp-image-414611\" width=\"843\" height=\"563\" title=\"Prednosti boravka na otvorenom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Postavite granice i planirajte svoju rutinu brige o sebi<\/h3>\n\n\n\n<p>Vrijeme za brigu o sebi je va\u017eno, stoga ne biste trebali podcijeniti njegovo planiranje. Poku\u0161ajte dodati jednu <strong>novu aktivnost koja \u0107e vas usre\u0107iti i pomo\u0107i vam da obnovite energiju<\/strong> u va\u0161em danu. Bilo da se radi o \u010ditanju dobre knjige, sviranju glazbenog instrumenta, gledanju serije, odlasku u kino ili kazali\u0161te. Ili to mo\u017ee biti bilo koja druga \u017eivotna radost ili hobi poput <strong>slu\u0161anja glazbe, igranja videoigara, pisanja dnevnika ili izrade setova LEGO. <\/strong>I, naravno, nemojte dodati tu aktivnost samo za danas. Poku\u0161ajte je isplanirati i za budu\u0107nost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kako planirati dobru strategiju brige o sebi?<\/h4>\n\n\n\n<p><span class=\"tadv-color\">Sljede\u0107i koraci <\/span>mogu vam pomo\u0107i sa strategijom brige o sebi <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<ol class=\"wp-block-list\"><li><strong>Imajte na umu svoje potrebe<\/strong>&nbsp;\u2013 napravite popis stvari s kojima se svakodnevno nosite (posao, \u0161kola, obitelj&#8230;)<\/li><li><strong>Prepoznajte \u010dimbenike stresa<\/strong>&nbsp;\u2013 razmislite o stvarima koje vam uzrokuju stres i kako se mo\u017eete nositi s njima<\/li><li><strong>Osmislite vlastite postupke brige o sebi<\/strong>&nbsp;\u2013 razmislite o aktivnostima koje vas \u010dine sretnima i poma\u017eu vam da se osje\u0107ate bolje (hobiji, vrijeme s prijateljima itd.)<\/li><li><strong>Planirajte izazov<\/strong> \u2013 ako utvrdite da zanemarujete odre\u0111ene aspekte svog \u017eivota, napravite plan da im date malo prostora<\/li><li><strong>Radite male korake<\/strong> \u2013 nemojte se hvatati svega odjednom. Razmislite o malom koraku koji mo\u017eete napraviti \u0161to je prije mogu\u0107e.<\/li><li><strong>Planirajte vrijeme koje vam je potrebno za sebe<\/strong> \u2013 ako osje\u0107ate da nemate vremena uklopiti nekoliko stvari u svoj dan, poku\u0161ajte staviti brigu o sebi kao prioritet, a va\u0161e tijelo i um sigurno \u0107e vam se odu\u017eiti<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I na kraju, postavite granice i <strong>nau\u010dite re\u0107i ne stvarima koje vas ne vesele. <\/strong>To se mo\u017ee \u010diniti vrlo te\u0161kim za mnoge ljude, posebno ako ih obitelj ili bliski prijatelji zamole da ne\u0161to u\u010dine. Ali ako ste imali te\u017eak dan ili osje\u0107ate da se trebate odmoriti, sasvim je u redu re\u0107i NE. Mo\u017eda \u0107e se isprva \u010diniti te\u0161kim, ali jednom kad nau\u010dite pristojno odbijati stvari koje vam nemaju smisla i koje vas ne vesele, dobit \u0107ete vi\u0161e vremena za sebe i osje\u0107at \u0107ete se sigurnije. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Isklju\u010dite se s dru\u0161tvenih mre\u017ea i pametnog telefona<\/h3>\n\n\n\n<p>Dana\u0161nje u\u017eurbano vrijeme puno je raznih medijskih ku\u0107a, dru\u0161tvenih mre\u017ea i drugih zanimljivosti koje se bore za va\u0161u pozornost. Rezultat su deseci obavijesti i osje\u0107aj da stalno ne\u0161to propu\u0161tate. To mo\u017ee uzrokovati <strong>senzorno preoptere\u0107enje povezano s nelagodom, stresom ili razdra\u017eljivo\u0161\u0107u. <\/strong>\u0160to napraviti ako se tako osje\u0107ate? Poku\u0161ajte se na nekoliko dana isklju\u010diti iz dnevnih vijesti i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-beskonacno-pregledavanje-po-drustvenim-mrezama-utjece-na-vas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>bezumnog pregledavanja dru\u0161tvenih mre\u017ea<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Isklju\u010dite TV i ograni\u010dite obavijesti <\/strong>na svom pametnom telefonu ili tabletu. <strong>Odjavite se s dru\u0161tvenih mre\u017ea <\/strong>i ne otvarajte prijenosno ra\u010dunalo, osim ako vam to nije potrebno zbog posla. U po\u010detku se mo\u017ee \u010diniti te\u0161kim, pogotovo ako provodite dosta vremena na dru\u0161tvenim mre\u017eama. Kako biste si olak\u0161ali tu situaciju, poku\u0161ajte se podsjetiti da <strong>ne prekidate vezu zauvijek i da se prepu\u0161tate miru samo na nekoliko dana. <\/strong>U po\u010detku slobodno isprobajte samo jednodnevnu pauzu, a po potrebi se vratite na dru\u0161tvene mre\u017ee nakon toga. Mo\u017eda \u0107ete otkriti da bi <strong>se isplatilo <\/strong><strong>ograni\u010diti vrijeme provedeno online<\/strong> jer bi to moglo donijeti vi\u0161e mira u va\u0161 \u017eivot. <span class=\"tadv-color\" style=\"color: #ff6600\">[22\u201323]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-1124x749.jpg\" alt=\"Isklju\u010dite se s dru\u0161tvenih mre\u017ea i pametnog telefona\" class=\"wp-image-414626\" width=\"843\" height=\"562\" title=\"Isklju\u010dite se s dru\u0161tvenih mre\u017ea i pametnog telefona\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Isprobajte meditaciju<\/h3>\n\n\n\n<p>Op\u0107enito, meditacija je aktivnost usmjerena na smirivanje uma. Postoje brojne vrste, ali sve ih ujedinjuje <strong>naglasak na disanju. <\/strong>Mogu vam pomo\u0107i da se <strong>smirite, oslobodite stresa ili promijenite odnos prema sebi. <\/strong>Stoga je to u\u010dinkovita metoda brige o sebi, a razna istra\u017eivanja tako\u0111er joj govore u prilog. Primjer je istra\u017eivanje iz 2012. godine koje je otkrilo da&nbsp;<strong>meditacija mo\u017ee pomo\u0107i u smanjenju simptoma tjeskobe. <\/strong>Osim toga,&nbsp;<strong>tako\u0111er mo\u017ee smanjiti stres ili pobolj\u0161ati san.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[24\u201326]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kako meditirati \u2013 jednostavan vodi\u010d za po\u010detnike<\/h4>\n\n\n\n<p>Ako ste novi u meditaciji, poku\u0161ajte upotrijebiti ovaj kratki vodi\u010d za pomo\u0107 <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>Prona\u0111ite mirno i tiho mjesto gdje mo\u017eete sjesti ili le\u0107i<\/li><li>Zatvorite o\u010di<\/li><li>Di\u0161ite prirodno. Usmjerite pa\u017enju samo na disanje. Usredoto\u010dite se na svaki udah i izdah. Primijetite kretanje svog tijela dok di\u0161ete. Pazite na prsa, ramena i trbuh. Koncentrirajte se na disanje bez kontroliranja njegovog tempa ili intenziteta.<\/li><li>Ako vam um na trenutak odluta, vratite se i ponovno se usredoto\u010dite na disanje<\/li><li>Nakon nekoliko minuta mo\u017eete zavr\u0161iti meditaciju<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-1124x707.png\" alt=\"Meditacija je jedan od na\u010dina za prakticiranje brige o sebi\" class=\"wp-image-414642\" width=\"843\" height=\"530\" title=\"Meditacija je jedan od na\u010dina za prakticiranje brige o sebi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-1124x707.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-400x251.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-1536x966.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-2048x1287.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Napunite bocu s vodom svakih sat vremena<\/h3>\n\n\n\n<p>Ta jednostavna aktivnost mo\u017ee vam pomo\u0107i u odr\u017eavanju dovoljnog unosa teku\u0107ine. Va\u0161e tijelo treba teku\u0107ine kako bi mnogi biolo\u0161ki procesi pravilno radili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kako nedovoljan unos teku\u0107ine utje\u010de na zdravlje<\/h4>\n\n\n\n<p>Nedostatak vode dovodi do dehidracije, koju prate sljede\u0107i simptomi <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u017de\u0111<\/li><li>Suha usta<\/li><li>Vrtoglavica<\/li><li>Tamniji urin<\/li><li>Glavobolja<\/li><li>Mi\u0161i\u0107na slabost<\/li><li>Mokrenje manje od \u010detiri puta dnevno<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Institute of Medicine of the National Academies preporu\u010duje <strong>pijenje 30 \u2013 45 ml vode po kilogramu tjelesne te\u017eine svaki dan. <\/strong>U slu\u010daju prosje\u010dne \u017eene od 65 kg, to bi bilo najmanje 1,8 litara. Za mu\u0161karca od 85 kg to bi zna\u010dilo najmanje 2,5 litre. <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moglo bi biti korisno <strong>nabaviti vlastitu <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/eko-boca-bamboo-500-ml-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>bo\u010dicu za vodu<\/strong><\/a><strong> i napuniti je svaki sat. <\/strong>Mo\u017eete je ponijeti sa sobom bilo kamo i pobrinuti se za unos teku\u0107ine kod ku\u0107e, ali i na poslu ili u pokretu. To \u0107e tako\u0111er podr\u017eati va\u0161e zdravlje i cjelokupnu brigu o sebi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. O\u010distite svoj okoli\u0161 i okru\u017eenje<\/h3>\n\n\n\n<p>Mo\u017eete pospje\u0161iti svoj osje\u0107aj blagostanja tako \u0161to \u0107ete se rije\u0161iti one hrpe nepotrebnih stvari sa svog radnog stola, ra\u0161\u010distiti pretrpan ormar ili srediti nered na policama za cipele. Istra\u017eivanja povezuju <strong>pogled na zatrpano okru\u017eenje sa stresom i ni\u017eom samokontrolom. <\/strong>Poku\u0161ajte se usredoto\u010diti na jedan po jedan neuredni dio ku\u0107e i posvetite mu barem 20 minuta. Slobodno uslikajte to mjesto prije, tako da nakon \u010di\u0161\u0107enja mo\u017eete usporediti kako se promijenilo i kako se osje\u0107ate u vezi s tim. <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sposobnost da se brinete o sebi <strong>kroz svijest o vlastitim potrebama<\/strong> (&#8220;self-care&#8221;) posebno je va\u017ena u dana\u0161njem u\u017eurbanom svijetu. Njene dobrobiti mogu se o\u010ditovati u brojnim razli\u010ditim podru\u010djima va\u0161eg \u017eivota i tako <strong>vam pomo\u0107i da budete zadovoljniji i osje\u0107ate se sretnije. <\/strong>Bilo da odlu\u010dite pospje\u0161iti svoju <strong>emocionalnu, fizi\u010dku ili duhovnu brigu o sebi<\/strong>, nadamo se da \u0107ete se nadahnuti na\u0161im savjetima. Pomo\u0107i \u0107e vam da odredite podru\u010dja na kojima trebate poraditi i da poduzmete prve korake za podr\u0161ku brizi o sebi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.hr\/za-bolji-san\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\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.hr\/nootropici-i-stimulansi-za-mozak\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\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>Kako sprije\u010diti izgaranje ili dugotrajni stres? Odgovor bi mogao biti obra\u0107anje pozornosti na va\u0161e potrebe putem brige o sebi. U dana\u0161njem \u010dlanku dat \u0107emo vam u\u010dinkovite savjete kako se brinuti o sebi te biti sretniji i zadovoljniji u \u017eivotu.<\/p>\n","protected":false},"author":120,"featured_media":414694,"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":[135],"tags":[7208,7364,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-416853","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-regeneracija-hr","9":"tag-stres-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","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>Briga o sebi: kako se brinuti o sebi i biti zadovoljniji u \u017eivotu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se brinuti za sebe? 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