{"id":8631,"date":"2023-12-31T00:00:00","date_gmt":"2023-12-30T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ako-prekonat-novorocne-a-zimne-depresie-nestresujte-sa-predsavzatiami-davajte-si-male-a-realne-ciele\/"},"modified":"2023-12-31T00:00:00","modified_gmt":"2023-12-30T23:00:00","slug":"ako-prekonat-novorocne-a-zimne-depresie-nestresujte-sa-predsavzatiami-davajte-si-male-a-realne-ciele","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ako-prekonat-novorocne-a-zimne-depresie-nestresujte-sa-predsavzatiami-davajte-si-male-a-realne-ciele\/","title":{"rendered":"Ako prekona\u0165 novoro\u010dn\u00e9 a zimn\u00e9 depresie? Nestresujte sa predsavzatiami, d\u00e1vajte si mal\u00e9 a re\u00e1lne ciele"},"content":{"rendered":"

Zmeny ro\u010dn\u00fdch obdob\u00ed m\u00f4\u017eu ma\u0165 na niektor\u00fdch \u013eud\u00ed v\u00fdrazn\u00fd dopad na ment\u00e1lne zdravie. Hovor\u00edme o sez\u00f3nnej afekt\u00edvnej poruche, ktorej vznik je \u00fazko spojen\u00fd s tmav\u00fdm a pochm\u00farnym po\u010das\u00edm, s nedostatkom slne\u010dn\u00fdch l\u00fa\u010dov a tie\u017e s krat\u0161\u00edmi d\u0148ami. Tento stav mnoh\u00ed za\u017e\u00edvaj\u00fa aj na za\u010diatku nov\u00e9ho roka.<\/strong><\/p>\n

Ak\u00e9 s\u00fa prejavy sez\u00f3nnej afekt\u00edvnej poruchy?<\/h3>\n

\u013dudia s touto diagn\u00f3zou maj\u00fa podobn\u00e9 pr\u00edznaky ako u klinickej depresie, \u010di\u017ee nedostatok energie, strata z\u00e1ujmu o denn\u00e9 aktivity, pokles, alebo naopak enormn\u00fd n\u00e1rast chuti do jedla, probl\u00e9m s koncentr\u00e1ciou, extr\u00e9mna \u00fanava, poruchy sp\u00e1nku.<\/strong><\/p>\n

Depresiu a \u00fazkosti v n\u00e1s nevyvol\u00e1va len spom\u00ednan\u00e1 zima a menej slne\u010dn\u00e9ho svitu, ale tie\u017e m\u00f4\u017ee s\u00favisie\u0165 aj so za\u010diatkom nov\u00e9ho roka. Mnoh\u00ed si uvedomia, \u017ee ho m\u00e1me cel\u00fd pred sebou a mo\u017eno za\u010dneme ma\u0165 obavy \u010di a ako v\u0161etky povinnosti zvl\u00e1dneme. K depk\u00e1m prispieva aj prehnan\u00e9 mno\u017estvo spr\u00e1v na soci\u00e1lnych sie\u0165ach a mo\u017eno aj p\u00e1r k\u00edl navy\u0161e, ktor\u00e9 sme po\u010das sviatkov nabrali.<\/strong> Ka\u017ed\u00fd probl\u00e9m m\u00e1 v\u0161ak rie\u0161enie, d\u00f4le\u017eit\u00e9 je postupova\u0165 pekne pomaly a postupne.<\/p>\n

\u201eNed\u00e1vajte si zbyto\u010dne ve\u013ek\u00e9 ciele a netla\u010dte na seba. Verte, \u017ee tlak vyvol\u00e1va protitlak, tak\u017ee ke\u010f na seba budete extr\u00e9mne tla\u010di\u0165, \u010faleko to nedotiahnete. Sta\u010d\u00ed \u00eds\u0165 po mal\u00fdch kr\u00f4\u010dikoch. A jeden za druh\u00fdm d\u00f4js\u0165 napr\u00edklad aj k tomu, \u017ee si zimn\u00e9 obdobie za\u010dnete nakoniec u\u017e\u00edva\u0165,\u201c<\/em><\/strong> povedala pre life4you.cz terapeutka Katka Zachov\u00e1.<\/p>\n

Naj\u00fa\u010dinnej\u0161ie tipy na zimn\u00e9 depresie<\/h3>\n

Nestresujte sa predsavzatiami<\/h3>\n

D\u00e1va\u0165 si novoro\u010dn\u00e9 predsavzatie je s\u00edce fajn, ale iba vtedy, ak naozaj c\u00edtite, \u017ee by v\u00e1m to mohlo pom\u00f4c\u0165, robi\u0165 to nasilu naozaj nem\u00e1 zmysel. Pokia\u013e si ho d\u00e1vate len preto, \u017ee m\u00e1te pocit, \u017ee „by ste mali“, potom si ho rad\u0161ej ned\u00e1vajte v\u00f4bec.<\/strong> Ak si novoro\u010dn\u00e9 predsavzatie d\u00e1te len preto, \u017ee „by ste mali“, je v\u00e4\u010d\u0161ia \u0161anca, \u017ee ho nedodr\u017e\u00edte, \u010do navy\u0161e m\u00f4\u017ee op\u00e4\u0165 vyvola\u0165 pocit zlyhania a sm\u00fatku. Nebojte sa preto prizna\u0165 okolie aj sami sebe, \u017ee novoro\u010dn\u00e9 predsavzatia si d\u00e1va\u0165 nechcete. Sna\u017ei\u0165 sa by\u0165 lep\u0161\u00ed m\u00f4\u017eete predsa aj bez toho.<\/p>\n

Sp\u00e1nok a odpo\u010dinok<\/h3>\n

Aj pod\u013ea odborn\u00edkov je prirodzen\u00e9, \u017ee potrebujeme v tomto obdob\u00ed odpo\u010d\u00edva\u0165 viac ako v lete. Pr\u00e1ve odpo\u010dinkom \u010derp\u00e1me nov\u00fa energiu a vitalitu, a ochr\u00e1nime sa tak aj pred chorobami.<\/strong> Neodkladajte oddych a neskracujte si sp\u00e1nok, va\u0161e telo si toti\u017e zapam\u00e4t\u00e1 v\u0161etko a d\u00e1 v\u00e1m to poc\u00edti\u0165, upozor\u0148uje port\u00e1l additudemag.com.<\/p>\n

\u010cerstv\u00fd vzduch a pohyb<\/h3>\n

Jeden z najlep\u0161\u00edch liekov na zimn\u00e9 depky s\u00fa prech\u00e1dzky do pr\u00edrody, najm\u00e4 vtedy, ke\u010f svieti slnko. Pr\u00e1ve slne\u010dn\u00fd svit a \u010derstv\u00fd vzduch v\u00fdrazne pom\u00e1haj\u00fa pri zimn\u00fdch depresi\u00e1ch a \u00fazkostiach.<\/strong> Ak m\u00e1te mo\u017enos\u0165, vyberte sa aj na v\u00fdlet alebo nen\u00e1ro\u010dn\u00fa turistiku, ch\u00f4dza a pohyb v\u0161eobecne prispievaj\u00fa k psychickej rovnov\u00e1he.<\/p>\n

Sauna<\/h3>\n

Sauna je v zime skvel\u00fd pomocn\u00edk! Nielen \u017ee pom\u00e1ha posilni\u0165 imunitu, ale prehriatie organizmu v saune m\u00e1 blahod\u00e1rne \u00fa\u010dinky aj na na\u0161u psychiku.<\/strong> Lep\u0161ie potom odol\u00e1me nielen vir\u00f3zam, ale aj stresu a psychick\u00fdm tlakom. Ak v\u00e1m to zdravie dovo\u013euje, nav\u0161tevujte saunu po\u010das zimy pravidelne.<\/p>\n Jeden z najlep\u0161\u00edch liekov na zimn\u00e9 depky s\u00fa prech\u00e1dzky do pr\u00edrody. Zdroj: unsplash.com\n

Venujte sa kon\u00ed\u010dkom<\/h3>\n

V zimn\u00fdch mesiacoch tr\u00e1vime v\u00e4\u010d\u0161iu \u010das\u0165 d\u0148a v interi\u00e9ri, tak pre\u010do tento \u010das nevyu\u017ei\u0165 na kon\u00ed\u010dky,<\/strong> ktor\u00e9 sme doteraz odkladali? Za\u010d\u00edtajte sa kone\u010dne do knihy, na ktor\u00fa ste sa te\u0161ili, no medzit\u00fdm zapadla prachom a uvarte si k nej vo\u0148av\u00fd \u010daj, vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj r\u00f4zne kreat\u00edvne aktivity, in\u0161pirujte sa na Youtube a vyrobte si \u00fatuln\u00e9 bytov\u00e9 dekor\u00e1cie alebo za\u010dnite meditova\u0165.<\/p>\n

V\u00fd\u017eivn\u00fd jed\u00e1lni\u010dek<\/h3>\n

Zab\u00fada\u0165 by sme nemali ani na svoj jed\u00e1lni\u010dek, zdrav\u00e9 stravovanie je ve\u013emi podstatn\u00e9. V zimnom obdob\u00ed je vhodn\u00e9 prida\u0165 do jed\u00e1lni\u010dka potraviny, ktor\u00e9 prehrievaj\u00fa organizmus.<\/strong> Skvel\u00e9 s\u00fa napr\u00edklad v\u00fd\u017eivn\u00e9 kr\u00e9mov\u00e9 polievky, ktor\u00e9 prospej\u00fa telu aj du\u0161i.<\/p>\n

Tri koreniny na zlep\u0161enie n\u00e1lady v zime<\/strong><\/p>\n

    \n
  • Z\u00e1zvor:<\/strong> Zahrieva prostredn\u00edctvom \u00e9terick\u00fdch olejov, p\u00f4sob\u00ed proti bolesti, m\u00e1 protiz\u00e1palov\u00fd \u00fa\u010dinok a m\u00f4\u017ee zabr\u00e1ni\u0165 prechladnutiu.<\/li>\n
  • Chilli:<\/strong> Zvy\u0161uje krvn\u00fd obeh a prietok krvi, uvo\u013e\u0148uje nap\u00e4tie.<\/li>\n
  • \u0160korica:<\/strong> Stimuluje, zahrieva, podporuje tr\u00e1venie.<\/li>\n<\/ul>\n

    Pozor na alkohol<\/h3>\n

    Ke\u010f n\u00e1s chyt\u00ed \u00fazkos\u0165 a sm\u00fatok, \u010dasto siahneme po poh\u00e1ri v\u00edna a v\u00e4\u010d\u0161inou nezostane iba pri jednom. Mali by ste v\u0161ak vedie\u0165, \u017ee toto v\u00e1m nepom\u00f4\u017ee, pr\u00e1ve naopak. Nadmern\u00e9 pitie alkoholu \u00fazkos\u0165 a depresiu iba podporuje.<\/strong> Ak m\u00e1te v tomto ro\u010dnom obdob\u00ed sklony k depresi\u00e1m, obmedzte preto pr\u00edjem alkoholu na minimum.<\/p>","protected":false},"excerpt":{"rendered":"

    Zmeny ro\u010dn\u00fdch obdob\u00ed m\u00f4\u017eu ma\u0165 na niektor\u00fdch \u013eud\u00ed v\u00fdrazn\u00fd dopad na ment\u00e1lne zdravie. Hovor\u00edme o sez\u00f3nnej afekt\u00edvnej poruche, ktorej vznik je \u00fazko spojen\u00fd s tmav\u00fdm<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8631","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8631","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8631"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8631\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8631"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8631"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8631"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}