{"id":9664,"date":"2018-11-26T17:54:39","date_gmt":"2018-11-26T17:54:39","guid":{"rendered":"https:\/\/centreinsight.es\/5-consells-i-tecniques-per-reduir-lansietat-3\/"},"modified":"2018-11-26T17:54:39","modified_gmt":"2018-11-26T17:54:39","slug":"5-consells-i-tecniques-per-reduir-lansietat-3","status":"publish","type":"post","link":"https:\/\/www.centreinsight.es\/ca\/blog\/5-consells-i-tecniques-per-reduir-lansietat-3\/","title":{"rendered":"5 consells i t\u00e8cniques per reduir l’ansietat"},"content":{"rendered":"

\"Ansietat\"<\/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

 <\/p>\n

    \n
  1. Psicoeducaci\u00f3 ansietat<\/strong><\/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. Fer exercici<\/strong><\/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

      \"Ansietat\"<\/p>\n

        \n
      1. Relaxaci\u00f3<\/strong><\/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 i la t\u00e8cnica de relaxaci\u00f3 de Jacobson. A propers articles explicarem les instruccions d’aquestes t\u00e8cniques.<\/p>\n

          \n
        1. Registre de pensaments autom\u00e0tics<\/strong><\/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

          \"Ansietat\"<\/p>\n

            \n
          1. Acceptaci\u00f3 sensacions ansietat<\/strong><\/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

            Si tens problemes amb el control de l’ansietat i busques un psic\u00f2leg a Sabadell<\/a> , posa’t en contacte amb nosaltres i valorarem la teva problem\u00e0tica.<\/p>\n

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

            Jos\u00e9 R. Mart\u00edn<\/strong><\/p>\n

            Col. 24026<\/strong><\/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.   Psicoeducaci\u00f3 ansietat \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,…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[265,272],"class_list":["post-9664","post","type-post","status-publish","format-standard","hentry","category-sin-categorizar","tag-cat-ca-2","tag-catala"],"yoast_head":"\n5 consells i t\u00e8cniques per reduir l'ansietat - Psic\u00f2legs a Sabadell.<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.centreinsight.es\/ca\/blog\/5-consells-i-tecniques-per-reduir-lansietat-3\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 consells i t\u00e8cniques per reduir l'ansietat - Psic\u00f2legs a Sabadell.\" \/>\n<meta property=\"og:description\" content=\"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.   Psicoeducaci\u00f3 ansietat \u00c9s important que aprenguem primerament perqu\u00e8 apareix l’ansietat i qu\u00e8 la provoca. 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