{"id":283594,"date":"2020-04-02T11:16:40","date_gmt":"2020-04-02T08:16:40","guid":{"rendered":"http:\/\/www.monitoruldedorna.ro\/?p=283594"},"modified":"2020-11-25T11:59:07","modified_gmt":"2020-11-25T09:59:07","slug":"psihoterapeut-miruna-maxim-aveti-grija-de-minte-pentru-a-nu-fi-contaminata-de-panica","status":"publish","type":"post","link":"https:\/\/www.monitoruldedorna.ro\/?p=283594","title":{"rendered":"Psihoterapeut Miruna Maxim: \u201eAve\u021bi grij\u0103 de minte pentru a nu fi contaminat\u0103 de panic\u0103\u201d"},"content":{"rendered":"<div class=\"hzobs6aa60e98e0d56\" ><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9832460043734316\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- MDD - \u00eenceput de articol -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-9832460043734316\"\n     data-ad-slot=\"2844073262\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/div><style type=\"text\/css\">\r\n@media screen and (min-width: 1201px) {\r\n.hzobs6aa60e98e0d56 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 993px) and (max-width: 1200px) {\r\n.hzobs6aa60e98e0d56 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 769px) and (max-width: 992px) {\r\n.hzobs6aa60e98e0d56 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 768px) and (max-width: 768px) {\r\n.hzobs6aa60e98e0d56 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (max-width: 767px) {\r\n.hzobs6aa60e98e0d56 {\r\ndisplay: block;\r\n}\r\n}\r\n<\/style>\r\n<p>M-am g\u00e2ndit mult ce a\u0219 putea s\u0103 v\u0103 spun \u00een acest context de criz\u0103 global\u0103 \u0219i cu riscul de a repeta ceea ce poate a\u021bi mai auzit, o s\u0103 v\u0103 spun \u0219i eu: sp\u0103la\u021bi-v\u0103 pe m\u00e2ini, dezinfecta\u021bi suprafe\u021bele, respecta\u021bi distan\u021barea social\u0103, nu v\u0103 atinge\u021bi fa\u021ba cu m\u00e2inile, dar atinge\u021bi-v\u0103 inima sau, cu alte cuvinte, ave\u021bi grij\u0103 \u0219i de mintea voastr\u0103.<\/p>\n<p>Ave\u021bi grij\u0103 de ea pentru a nu fi contaminat\u0103 de panic\u0103, ave\u021bi grij\u0103 de ea s\u0103 nu piard\u0103 micile bucurii, ave\u021bi grij\u0103 ca distan\u021barea social\u0103 s\u0103 nu fie \u0219i afectiv\u0103, ave\u021bi grij\u0103 de mintea voastr\u0103 s\u0103 nu simt\u0103 c\u0103 a pierdut \u00eensu\u0219i sensul vie\u021bii.<\/p>\n<p><strong>Exist\u0103 speran\u021b\u0103 \u0219i \u00een vremea Coronavirusului<\/strong><\/p>\n<p>Tr\u0103im, f\u0103r\u0103 doar \u0219i poate, o situa\u021bie complicat\u0103, avem parte de schimb\u0103ri radicale, iar viitorul se arat\u0103 mai plin de incertitudine ca niciodat\u0103. Multe dintre aspectele vie\u021bilor noastre, care p\u00e2n\u0103 \u00een urm\u0103 cu pu\u021bin timp p\u0103reau \u201egarantate\u201d, sunt acum suspendate \u0219i chiar multe din nemul\u021bumirile noastre au devenit redundante: nu mai suntem obosi\u021bi, nu ne mai pl\u00e2ngem c\u0103 nu avem timp, nu mai sim\u021bim c\u0103 \u00eent\u00e2rziem, c\u0103 trebuie s\u0103 ne gr\u0103bim, c\u0103 nu suntem servi\u021bi prompt de osp\u0103tar, c\u0103 nu avem chef s\u0103 mergem la serviciu, c\u0103 nu ne vine bine o hain\u0103 \u0219i a\u0219a mai departe.<\/p>\n<p>Acum avem timp. \u0218i prea pu\u021bine de f\u0103cut. C\u0103ci nu prea \u0219tim ce s\u0103 facem c\u00e2nd nu avem nimic de f\u0103cut, c\u00e2nd rutina noastr\u0103, de care obi\u0219nuiam s\u0103 fim a\u0219a de nemul\u021bumi\u021bi, nu se mai aplic\u0103. C\u00e2nd trebuie s\u0103 hot\u0103ram singuri ce facem cu ziua noastr\u0103. \u0218i tenta\u021bia e a\u0219a de mare s\u0103 nu facem nimic! Am \u00eentrebat o elev\u0103 de gimnaziu: \u201e\u0218i ce faci zilele astea?\u201d, iar r\u0103spunsul a fost: \u201eStau pe telefon! Ce altceva s\u0103 fac?\u201d. \u0218i, din p\u0103cate, acesta nu este un r\u0103spuns singular.<\/p>\n<p>A\u0219 vrea s\u0103 \u00een\u021belege\u021bi c\u0103 este mai relevant ca oric\u00e2nd s\u0103 g\u0103si\u021bi r\u0103spuns la \u00eentrebarea: \u201eCe altceva s\u0103 fac?\u201d. S\u0103 v\u0103 face\u021bi un program, s\u0103 lucra\u021bi la ceva semnificativ pentru voi, la ceva ce s\u0103 \u0219ti\u021bi c\u0103 pute\u021bi lua cu voi, ce s\u0103 v\u0103 fi de folos dup\u0103 ce aceast\u0103 criz\u0103 se va \u00eencheia.<\/p>\n<p>De la al\u021bi oameni, la aceea\u0219i \u00eentrebare: \u201eCe faci \u00een perioada asta?\u201d, am primit r\u0103spunsuri precum: \u201eCur\u0103\u021benie, m\u00e2ncare, m\u0103 uit la filme\u201d. Ok, poate p\u0103rea un r\u0103spuns mai adaptativ dec\u00e2t a sta pe telefon 12 ore pe zi, dar c\u00e2t po\u021bi s\u0103 faci aceste lucruri? \u0218i mai ales c\u00e2t po\u021bi s\u0103 repe\u021bi realizarea acestor activit\u0103\u021bi \u0219i s\u0103 mai reu\u0219e\u0219ti s\u0103 te sim\u021bi bine? S\u0103 nu sim\u021bi c\u0103 o iei razna? De aceea insist c\u0103 este important s\u0103 ne cre\u0103m, fiecare dintre noi, proiecte personale, proiecte care s\u0103 nu vizeze doar \u201esupravie\u021buirea\u201d, ci \u0219i dezvoltarea \u0219i \u00eenv\u0103\u021barea.<\/p>\n<p>Iar proiectele personale ar fi bine s\u0103 fie m\u0103re\u021be, s\u0103 sim\u021bim c\u0103 investim \u00een ele, c\u0103 muncim \u00een direc\u021bia lor; ele ne dau speran\u021ba unui viitor mai luminos atunci c\u00e2nd realitatea din jurul nostru nu prea \u00eencurajeaz\u0103 speran\u021b\u0103. \u0218i, dac\u0103 este ceva ce ne este cu adev\u0103rat necesar, aceea este speran\u021ba. Nu putem opri trecerea prin aceast\u0103 perioad\u0103 grea. Nu putem controla prea multe. Putem doar s\u0103 \u00eenv\u0103\u021bam din ceea ce tr\u0103im.<\/p>\n<p><strong>Panica nu m\u0103 ajut\u0103 s\u0103 controlez viitorul, doar \u00eemi otr\u0103ve\u0219te prezentul<\/strong><\/p>\n<p>\u00cen alt\u0103 ordine de idei, proteja\u021bi-v\u0103 de valul de panic\u0103. Este contagios \u0219i probabil deja sim\u021bi\u021bi asta. Nu degeaba Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii (OMS) recomand\u0103 s\u0103 v\u0103 uita\u021bi o dat\u0103, cel mult de dou\u0103 ori pe zi la \u0219tiri, actualiz\u0103ri ale situa\u021biei de fa\u021b\u0103, preferabil la ore fixe \u0219i s\u0103 evita\u021bi c\u0103utarea compulsiv\u0103 de noi \u0219i noi informa\u021bii.<\/p>\n<p>Legat de panic\u0103 ar fi c\u00e2teva aspecte pe care, succint, le voi detalia separat: anxietatea este emo\u021bia cu cel mai mare grad de contagiune social\u0103. Tulbur\u0103rile de anxietate sunt oricum, by default, cele mai frecvente \u00een r\u00e2ndul afec\u021biunilor psihiatrice. Pentru c\u0103:<\/p>\n<p><strong>A) Frica<\/strong>, de la care porne\u0219te anxietatea \u0219i de care nu mai \u0219tie s\u0103 se separe, este o emo\u021bie nu doar profund uman\u0103 \u0219i caracteristic\u0103 tuturor, ci \u0219i esen\u021bial\u0103 supravie\u021buirii speciei.<\/p><div class=\"vyfit6aa60e98e0d7b\" ><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9832460043734316\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- MDD 2024 - mijloc de articol -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-9832460043734316\"\n     data-ad-slot=\"8739902356\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/div><style type=\"text\/css\">\r\n@media screen and (min-width: 1201px) {\r\n.vyfit6aa60e98e0d7b {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 993px) and (max-width: 1200px) {\r\n.vyfit6aa60e98e0d7b {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 769px) and (max-width: 992px) {\r\n.vyfit6aa60e98e0d7b {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 768px) and (max-width: 768px) {\r\n.vyfit6aa60e98e0d7b {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (max-width: 767px) {\r\n.vyfit6aa60e98e0d7b {\r\ndisplay: block;\r\n}\r\n}\r\n<\/style>\r\n\n<p><strong>B) Mintea noastr\u0103<\/strong>, atunci c\u00e2nd produce un r\u0103spuns, nu \u0219tie s\u0103 fac\u0103 distinc\u021bia \u00eentre imagina\u021bie \u0219i realitate. Prin urmare, dac\u0103 eu \u00eemi imaginez un scenariu de viitor sumbru, \u00een care mi se vor \u00eent\u00e2mpla x lucruri rele, mintea mea reac\u021bioneaz\u0103 c\u0103 \u0219i c\u00e2nd acele x lucruri rele chiar mi se \u00eent\u00e2mpl\u0103. Iar imagina\u021bia noastr\u0103 este hr\u0103nit\u0103 \u0219i tot hr\u0103nit\u0103 de filme, c\u0103r\u021bi, jocuri \u0219i uneori chiar experien\u021be de via\u021b\u0103 care prezint\u0103 scenarii apocaliptice, astfel \u00een contextul unei pandemii sau unei crize economice, mintea mea transfer\u0103 toate acele scenarii catastrofale, apocaliptice, le preschimb\u0103 \u00een portretul viitorului pentru c\u0103:<\/p>\n<p><strong>C) Avem nevoie de control<\/strong> \u0219i predictibilitate. \u0218i este o situa\u021bie care nu ne ofer\u0103 nici una, nici alta. A\u0219a c\u0103 ne apuc\u0103m de c\u0103utat informa\u021bii, de fapt a\u0219a-zise informa\u021bii, compulsiv, f\u0103r\u0103 s\u0103 ne d\u0103m voie s\u0103 ne oprim, ca s\u0103 putem face predic\u021bii despre ce ni se va \u00eent\u00e2mpla, cum va fi viitorul, ceea ce ne \u00eentoarce la punctul A), frica care devine anxietate \u0219i pe care ajungem s\u0103 o \u00eembr\u0103\u021bi\u0219\u0103m benevol pentru c\u0103 ni se pare c\u0103 ea ne \u201eprezice\u201d r\u0103ul ce ni se va \u00eent\u00e2mpla \u0219i prin asta ne d\u0103 \u0219ansa s\u0103 ne lu\u0103m m\u0103suri, s\u0103 ne a\u0219tept\u0103m, s\u0103 nu fim lua\u021bi prin surprindere, s\u0103 ne preg\u0103tim pentru acel viitor, uit\u00e2nd c\u0103 este doar un scenariu \u0219i c\u0103 p\u00e2n\u0103 la producerea lui, care este doar posibil\u0103, cel mult probabil\u0103, vom suferi ca \u0219i c\u00e2nd deja acele rele ar fi produse.<\/p>\n<p><strong>D)<\/strong> \u00cenaintea imunit\u0103\u021bii organismului nostru, vulnerabilitatea noastr\u0103 emo\u021bional\u0103 este prima atacat\u0103. Este de a\u0219teptat ca perioadele istorice de criz\u0103, adic\u0103 \u00een care toat\u0103 omenirea s\u0103 se simt\u0103 mai mult sau mai pu\u021bin amenin\u021bat\u0103, s\u0103 fie \u0219i perioade \u00een care la nivel macro-social anxietatea, panica \u0219i depresia s\u0103 ating\u0103 cote foarte \u00eenalte.<\/p>\n<p>Cu alte cuvinte, nu \u0219tiu cum s\u0103 m\u0103 raportez la ceea ce se prezint\u0103 \u00een jurul meu ca fiind o criz\u0103, dar v\u0103d c\u0103 oamenii se panicheaz\u0103, consider \u201ede datoria mea\u201d sau un semn de responsabilitate s\u0103 m\u0103 panichez \u0219i eu. \u00cen plus, aceast\u0103 panic\u0103 este cu at\u00e2t mai repede \u0219i mai u\u0219or preluat\u0103 c\u00e2nd ea este tr\u0103it\u0103 de cei mai apropia\u021bi oameni de noi. \u0218i, din p\u0103cate, cei mai mul\u021bi dintre noi avem p\u0103rin\u021bi, so\u021bi, fra\u021bi, surori, veri\u0219ori sau copii pleca\u021bi \u00een \u021b\u0103ri care sunt mult mai atinse de pandemie. \u0218i atunci tr\u0103im drama lor ca \u0219i c\u00e2nd ar fi a noastr\u0103, mai ales c\u0103 o lu\u0103m ca av\u00e2nd valoare de avertisment pentru noi \u00een\u0219ine.<\/p>\n<p>Aici merit\u0103 amintit \u0219i c\u0103 exist\u0103 \u00eenc\u0103 numeroase \u0219tiri false \u0219i \u0219tiri panicarde. \u0218i c\u0103 noi, fiecare dintre noi, uneori dintr-un prea plin sufletesc, ca s\u0103 ne u\u0219ur\u0103m noi de griji, r\u0103sp\u00e2ndim panica \u00een jurul nostru. Sim\u021bim nevoia s\u0103 \u201ed\u0103m \u0219tiri bomb\u0103\u201d pentru a ventila \u0219i pentru a ne \u00eentre\u021bine iluzia controlului (noi \u0219tim, suntem informa\u021bi, uite, chiar te prevenim \u0219i pe tine) \u0219i ne trezim vorbind.<\/p>\n<p>Nu voi reda fraze \u00eentregi, dar ele includ: a \u00eemboln\u0103vi, r\u0103zboi, dricuri, dezastru. \u0218i aici v\u0103 rog, \u00eenainte de a rosti cu voce tare astfel de fraze, \u00eentreba\u021bi-v\u0103 c\u00e2teva secunde: ce efect vor avea asupra interlocutorului? Cum \u00eel vor face s\u0103 se simt\u0103? La ce \u00eei vor folosi? La ce v\u0103 va folosi vou\u0103 s\u0103 le rosti\u021bi cu voce tare \u00een aceast\u0103 form\u0103 dramatic\u0103 \u0219i apocaliptic\u0103? Cum pute\u021bi \u0219ti c\u0103 a\u0219a va fi \u0219i nu c\u0103 profeta\u021bi doar o pl\u0103smuire a imagina\u021biei voastre? Ce emo\u021bii v\u0103 va produce vou\u0103 \u0219i ce emo\u021bii \u00eei va produce celuilalt s\u0103 vorbi\u021bi despre aceast\u0103 \u201e\u0219tire\u201d\u201e \u0219i s\u0103 da\u021bi share acestei post\u0103ri?<\/p>\n<p>Fiecare dintre noi ajunge de fapt s\u0103 ac\u021bioneze ca difuzor al panicii tocmai pentru c\u0103 uit\u0103m s\u0103 ne punem aceste \u00eentreb\u0103ri legate de alteritate \u0219i de r\u0103ul pe care \u00eel facem altora d\u00e2nd glas propriilor noastre scenarii anxiogene sau scenariilor preluate din alte surse, indiferent, c\u0103ci viitorul r\u0103m\u00e2ne la fel de imprevizibil \u00een aceste condi\u021bii oric\u00e2t ar \u00eencerca mintea noastr\u0103 s\u0103 \u00eel cuprind\u0103 \u0219i s\u0103 \u00eel \u00eembl\u00e2nzeasc\u0103.<\/p>\n<p>Anxietatea se resimte \u00een corp, o \u00eentreag\u0103 pleiad\u0103 de simptome fizice constituie apanajul anxiet\u0103\u021bii. De la dureri musculare, la dificult\u0103\u021bi de respira\u021bie, la senza\u021bia de nod \u00een g\u00e2t, la cea de c\u0103ldur\u0103 sau frisoane, la somatiz\u0103ri care iau forma ame\u021belii sau durerilor de cap, de la grea\u021b\u0103 la tremur. Toate sunt produsul creierului nostru reptilian \u0219i f\u0103r\u0103 nicio cauz\u0103 fiziologic\u0103 real\u0103.<\/p>\n<p>Dar ele apar pe fondul unei situa\u021bii de criz\u0103 \u0219i s\u0103 nu uit\u0103m c\u0103 toat\u0103 acest\u0103 criz\u0103 este la baz\u0103 una de s\u0103n\u0103tate. Iar anxietatea vine \u0219i ne spune c\u0103 ea simte c\u0103 ceva nu este \u00een regul\u0103 \u00een corpul nostru. \u0218i pare at\u00e2t de real ce sim\u021bim. Ceea ce cu at\u00e2t de mare u\u0219urin\u021b\u0103 poate fi interpretat ca un semn de \u00eemboln\u0103vire. \u0218i astfel, de\u0219i poate avem \u0219ansa \u0219i mintea s\u0103 ne lu\u0103m m\u0103surile de precau\u021bie s\u0103 nu ne \u00eemboln\u0103vim de virusul care a declan\u0219at actuala criz\u0103, putem ajunge s\u0103 tr\u0103im exact ca \u0219i c\u00e2nd am fi bolnavi (dar \u00eenchipui\u021bi de Coronavirus).<\/p>\n<p>De aceea, aproape ca o recomandare unanim\u0103 a speciali\u0219tilor \u00een s\u0103n\u0103tate mental\u0103, se spune: fi\u021bi \u00een contact cu corpul vostru; asigura\u021bi-v\u0103 c\u0103 dormi\u021bi suficient, c\u0103 v\u0103 hidrata\u021bi, c\u0103 v\u0103 alimenta\u021bi, respira\u021bi \u0219i face\u021bi asta con\u0219tient (relaxare prin respira\u021bie), practica\u021bi yoga, mindfullness, medita\u021bie, contempla\u021bi natura, face\u021bi exerci\u021bii fizice.<\/p>\n<p>Pentru moment, concluzia mi-a\u0219 dori s\u0103 fie c\u0103 a\u021bi devenit m\u0103car un pic mai con\u0219tien\u021bi \u00een leg\u0103tur\u0103 cu c\u00e2t de mult echilibrul interior pe care ni-l construim \u00een aceasta perioad\u0103 este dependent \u00een primul r\u00e2nd de fiecare dintre noi \u0219i abia apoi de situa\u021bia din afara forului nostru interior. Nu cunosc pe nimeni care c\u0103 nu fie afectat de aceast\u0103 situa\u021bie, unii o gestioneaz\u0103 mai bine, al\u021bii mai pu\u021bin, dar repet c\u0103 resursele sunt \u00een fiecare din noi. \u00cen m\u0103sura \u00een care pot, v\u0103 voi fi al\u0103turi, \u00een online, bine\u00een\u021beles.<\/p>\n<div class=\"rnfeb6aa60e98e0d93\" ><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-9832460043734316\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- MDD 2024 - final de articol -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-9832460043734316\"\n     data-ad-slot=\"2429140290\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/div><style type=\"text\/css\">\r\n@media screen and (min-width: 1201px) {\r\n.rnfeb6aa60e98e0d93 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 993px) and (max-width: 1200px) {\r\n.rnfeb6aa60e98e0d93 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 769px) and (max-width: 992px) {\r\n.rnfeb6aa60e98e0d93 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 768px) and (max-width: 768px) {\r\n.rnfeb6aa60e98e0d93 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (max-width: 767px) {\r\n.rnfeb6aa60e98e0d93 {\r\ndisplay: block;\r\n}\r\n}\r\n<\/style>\r\n","protected":false},"excerpt":{"rendered":"<p>M-am g\u00e2ndit mult ce a\u0219 putea s\u0103 v\u0103 spun \u00een acest context de criz\u0103 global\u0103 \u0219i cu riscul de a repeta ceea ce poate a\u021bi mai auzit, o s\u0103 v\u0103 spun \u0219i eu: sp\u0103la\u021bi-v\u0103 pe m\u00e2ini, dezinfecta\u021bi suprafe\u021bele, respecta\u021bi distan\u021barea social\u0103, nu v\u0103 atinge\u021bi fa\u021ba cu m\u00e2inile, dar atinge\u021bi-v\u0103 inima sau, cu alte cuvinte, ave\u021bi [&hellip;]<\/p>\n","protected":false},"author":73,"featured_media":284166,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1399],"tags":[1314,1313,252,11,231,22],"class_list":["post-283594","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-timp-liber","tag-coronavirus","tag-covid-19","tag-dorna-medical","tag-monitorul-de-dorna","tag-orion-media","tag-vatra-dornei"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - 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