{"id":9619,"date":"2019-06-06T08:13:02","date_gmt":"2019-06-06T08:13:02","guid":{"rendered":"https:\/\/centreinsight.es\/5-consells-i-tecniques-per-reduir-lansietat\/"},"modified":"2019-06-06T08:13:02","modified_gmt":"2019-06-06T08:13:02","slug":"5-consells-i-tecniques-per-reduir-lansietat","status":"publish","type":"post","link":"https:\/\/www.centreinsight.es\/ca\/blog\/5-consells-i-tecniques-per-reduir-lansietat\/","title":{"rendered":"5 consells i t\u00e8cniques per reduir l’ansietat"},"content":{"rendered":"

\"psicoleg<\/strong><\/p>\n

En un article anterior parlam del perqu\u00e8 de l’aparici\u00f3 de l’ansietat a les persones, avui us volem explicar qu\u00e8 podem fer perqu\u00e8 desaparegui.<\/p>\n

Abans de comen\u00e7ar<\/strong> a parlar sobre per qu\u00e8 fem accions evitatives quan una persona pateix ansietat, hem d’aclarir qu\u00e8 podem entendre per evitaci\u00f3. Les accions evitatives s\u00f3n totes aquelles maniobres que realitzem per fugir, o per no afrontar, una situaci\u00f3 que ens produeix angoixa, nervis, etc.<\/strong> Posem uns exemples: evitar trobar-nos amb una persona, no conduir, no tenir una conversa seriosa amb alg\u00fa, no anar a una entrevista de treball, no parlar amb el cap quan hem de fer-ho, afartaments de menjar (s\u00ed, tamb\u00e9 pot ser una acci\u00f3 evitativa), no pesar-nos, etc. Hi ha milers d’accions evitatives, tantes com situacions que ens produeixen ansietat, per\u00f2, per qu\u00e8 passa aix\u00f2?<\/strong><\/p>\n

\"ansietat<\/p>\n

L’ansietat \u00e9s un mecanisme de defensa davant d’una situaci\u00f3 de perill. Com ja hem explicat en algun article anterior<\/a> , \u00e9s una acci\u00f3 de fugida evolutiva que tenim des de fa centenars de milers d’anys, ens servia per aconseguir allunyar-nos r\u00e0pidament davant d’una situaci\u00f3 de perill (en realitat aix\u00f2 seria estr\u00e8s, per\u00f2 per al p\u00fablic en general aix\u00f2 \u00e9s ansietat i \u00e9s m\u00e9s f\u00e0cil d’entendre). Aix\u00f2 avui dia, com que no hi ha hagut temps evolutiu perqu\u00e8 desaparegui, ens segueix passant. Les sensacions de perill s’han transformat en aspectes de la vida m\u00e9s comuns com els descrits al par\u00e0graf anterior.<\/strong><\/p>\n

La interpretaci\u00f3 moderna del perill ve donada per com interpretem el m\u00f3n segons les nostres experi\u00e8ncies.<\/strong> Si en les ocasions en qu\u00e8 el cap ens ha cridat per parlar amb nosaltres ens han renyat o han estat desagradables, percebrem la reuni\u00f3 amb el nostre cap com un perill i aix\u00f2 ens produir\u00e0 ansietat (estr\u00e8s). Si hem vingut a moltes entrevistas de treball i mai no ens han agafat, i aix\u00f2 ens ha fet sentir com un fracassat (interpretaci\u00f3 de la realitat), anticiparem un perill futur i veurem aquesta entrevista com un perill de forma no-conscient i patirem d’ ansietat.<\/strong><\/p>\n

\"psicolegs<\/p>\n

Ja hem explicat que l’estr\u00e8s (o amb el temps ansietat) \u00e9s un mecanisme de fugida, de manera que en aquestes situacions passar\u00e0 el mateix, tractarem d’evitar l’est\u00edmul que ens produeix aquest malestar.<\/strong> Si interpretem que quan parlem amb el nostre cap ho anem a passar mal, generem aquesta ansietat anticipat\u00f2ria, el que ens far\u00e0 fer una acci\u00f3 evitativa com postergar la reuni\u00f3 o accions similars.<\/p>\n

Hi ha altres formes d’evitaci\u00f3 menys \u00f2bvies o m\u00e9s indirectes com la que hem explicat abans dels afartaments de menjar per l’ansietat. Si per un succ\u00e9s que passar\u00e0 en poc temps, o per alguna cosa que ens preocupa molt, o perqu\u00e8 la nostra parella ens ha deixat i ens sentim molt malament, si per una d’aquestes situacions (o molts altres exemples) comencem a tenir emocions desagradables com ara la tristeza, aix\u00f2 podem interpretar-ho no-conscientment com una situaci\u00f3 de perill. En aquests exemples, menjar ens proporcionar\u00e0 plaer i despr\u00e9s sensaci\u00f3 d’estar plens, mentre estem sentint aquestes sensacions \u00e9s dif\u00edcil sentir la tristor, la pena o el dolor emocional, pel que estem fent una acci\u00f3 evitativa de manera no directa.<\/strong><\/p>\n

\"ter\u00e0pia<\/p>\n

Si pateixes d’estr\u00e8s o ansietat i est\u00e0s buscant un psic\u00f2leg a Sabadell<\/strong><\/a> , posa’t en contacte amb nosaltres.<\/p>\n

T\u00e8cniques per reduir l’ansietat<\/h2>\n
    \n
  1. \n

    Psicoeducaci\u00f3 ansietat<\/strong><\/h3>\n<\/li>\n<\/ol>\n

    \u00c9s important que aprenguem primerament perqu\u00e8 apareix l’ansietat i qu\u00e8 la provoca. Les persones que se centren molt en les seves sensacions internes quan pateixen d’ansietat (palpitacions, sudoracions, marejos, etc.) han de saber que aquestes sensacions internes s\u00f3n normals i que no els provocar\u00e0 cap desmai ni altres problemes greus. Els s\u00edmptomes de l’ansietat s\u00f3n molt variats, per\u00f2 s\u00f3n aix\u00f2, res m\u00e9s que s\u00edmptomes, hem de perdre el perqu\u00e8 aquests ens acaben provocant situacions complicades, ja que aix\u00f2 no far\u00e0 m\u00e9s que augmentar la temuda ansietat.<\/p>\n

      \n
    1. \n

      Fer exercici<\/strong><\/h3>\n<\/li>\n<\/ol>\n

      El treball amb l’ansietat en ter\u00e0pia \u00e9s de tipus cognitiu i emocional, per\u00f2 tamb\u00e9 hi ha altres accions efectives que es poden fer per ajudar a superar aquest problema. Una de les accions m\u00e9s f\u00e0cils que es poden fer \u00e9s l’exercici f\u00edsic. L’activitat f\u00edsica rebaixar\u00e0 els nivells d’ansietat en general i pot ajudar al tractament d’aquesta. L’exercici \u00e9s recomanable fer-ho a la mat\u00ed i no a la nit, ja que fer-ho a darrera hora del dia pot activar el sistema nervi\u00f3s i provocar dificultats per dormir.<\/p>\n

        \n
      1. \n

        Relaxaci\u00f3<\/strong><\/h3>\n<\/li>\n<\/ol>\n

        \u00c9s recomanable aprendre certs exercicis de relaxaci\u00f3, ja que aquests ajudin molt a calmar la nostra ansietat i ens ensenyin a controlar els nostres pensaments autom\u00e0tics i intrusius (els que generalment provoquin l’ansietat). Els exercicis de relaxaci\u00f3 han de realitzar-se cada dia, i encara que inicialment hi pot haver dificultats per aconseguir aquesta relaxaci\u00f3, amb la pr\u00e0ctica s’acaba aconseguint i \u00e9s molt efectiu reduint els nivells d’ansietat. T\u00e8cniques de relaxaci\u00f3 efectives en aquest sentit s\u00f3n en primer lloc la respiraci\u00f3 diafragm\u00e0tica lenta<\/a> i la t\u00e8cnica de relaxaci\u00f3 de Jacobson. A propers articles explicarem les instruccions d’aquestes t\u00e8cniques.<\/p>\n

          \n
        1. \n

          Registre de pensaments autom\u00e0tics<\/strong><\/h3>\n<\/li>\n<\/ol>\n

          Els pensaments autom\u00e0tics i intrusius (els que no podem controlar) s\u00f3n els que ens provoquen l’ansietat sobre situacions que vivim, inseguretats, pensaments catastrofistes, etc. Generalment no podem controlar l’aparici\u00f3 d’aquests i apareixen a la nostra ment sense avisar. Podem utilitzar la t\u00e8cnica de l’autoregistre, i intentar cada dia apuntar en un full quin tipus de pensaments autom\u00e0tics i intrusius apareixen a la ment just abans de comen\u00e7ar a sentir-nos ansiosos. Si aconseguim fer aquest registre, despr\u00e9s en una situaci\u00f3 m\u00e9s calmada podem passar el filtre de la ra\u00f3 i comprovar si aquests pensaments s\u00f3n realistes o s\u00f3n m\u00e9s aviat catastrofistes i exagerats. Un cop acostumats a realitzar aquest exercici ens pot servir per comen\u00e7ar a controlar els pensaments autom\u00e0tics, de manera que quan apareguin, tinguem eines per passar el filtre de la ra\u00f3 i descartar-ne la validesa, disminuint progressivament els pensaments distorsionats que ens provoquin l’ansietat.<\/p>\n

            \n
          1. \n

            Acceptaci\u00f3 sensacions ansietat<\/strong><\/h3>\n<\/li>\n<\/ol>\n

            Com hem comentat abans, quan patim d’ansietat solem estar molt atents a les nostres sensacions propioceptives (les de l’interior del nostre cos). Aquestes sensacions solen ser les habituals que experimentem les persones cada dia, per\u00f2 com estem m\u00e9s atents, som m\u00e9s conscients d’elles i els magnifiquem. Una t\u00e8cnica per restar import\u00e0ncia a la gravetat d’aquestes sensacions \u00e9s estar atents a quan apareixen i centrar-nos \u00fanicament en el que sentim, a continuaci\u00f3 veurem que, tot i estar atents exclusivament a aquestes sensacions, no ens ha passat res mal i no ha passat res d’especial gravetat. Posteriorment ens relaxarem i prestarem atenci\u00f3 a les sensacions bones de quan l’ansietat es va diluint i ens sentim relaxats i tranquils.<\/p>\n

            Centre InSight<\/strong><\/p>\n

            Jos\u00e9 R. Mart\u00edn<\/p>\n","protected":false},"excerpt":{"rendered":"

            En un article anterior parlam del perqu\u00e8 de l’aparici\u00f3 de l’ansietat a les persones, avui us volem explicar qu\u00e8 podem fer perqu\u00e8 desaparegui. Abans de comen\u00e7ar a parlar sobre per qu\u00e8 fem accions evitatives quan una persona pateix ansietat, hem d’aclarir qu\u00e8 podem entendre per evitaci\u00f3. Les accions evitatives s\u00f3n totes aquelles maniobres que realitzem…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[265],"class_list":["post-9619","post","type-post","status-publish","format-standard","hentry","category-sin-categorizar","tag-cat-ca-2"],"yoast_head":"\n5 consells i t\u00e8cniques per reduir l'ansietat - Centre Insight | Psic\u00f2legs a Sabadell<\/title>\n<meta name=\"description\" content=\"Article sobre les accions evitatives a estr\u00e8s i l'ansietat. Centre InSight. 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