- \n
- vd\u00fdchnite nosom po\u010das 2 – 3 sek\u00fand, zadr\u017ete dych na nieko\u013eko sek\u00fand, vydychujte pomaly a rovnomerne po\u010das 5 sek\u00fand,<\/li>\n
- preci\u0165ujte pritom uvo\u013enenie,<\/li>\n
- opakujte 6 cyklov.<\/li>\n<\/ul>\n
\u00a0\u00a0\u00a0\u00a0\u0160tudenti UPJ\u0160 v Ko\u0161iciach m\u00f4\u017eu bezplatne vyu\u017ei\u0165 e-porad\u0148u<\/strong><\/a> Univerzitn\u00e9ho poradensk\u00e9ho centra<\/strong>, kde V\u00e1m poradia na\u0161i sk\u00fasen\u00ed psychol\u00f3govia. Ak sa potrebujete r\u00fdchlo spoji\u0165 s odborn\u00edkmi, m\u00f4\u017eete vyu\u017ei\u0165 telefonick\u00fa Linku d\u00f4very Nez\u00e1budka<\/a>, ktor\u00e1 funguje 24 hod\u00edn denne. Linku d\u00f4very a n\u00e1deje prev\u00e1dzkuje aj Univerzitn\u00e1 nemocnica Louisa Pasteura v Ko\u0161iciach.<\/p>\n
\u00a0\u00a0\u00a0\u00a0Odpor\u00fa\u010dania, ako zvl\u00e1da\u0165 strach a obavy po\u010das pand\u00e9mie v\u00edrusu COVID-19<\/strong> vydala aj Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia a Medzin\u00e1rodn\u00e1 feder\u00e1cia \u010cerven\u00e9ho kr\u00ed\u017ea a \u010cerven\u00e9ho polmesiaca<\/a>. Slovensk\u00fa verziu pre v\u00e1s pripravila ko\u0161ick\u00e1 pobo\u010dka Slovenskej asoci\u00e1cie \u0161tudentov a absolventov psychol\u00f3gie. In\u0161pirujte sa na infografike ni\u017e\u0161ie.<\/p>\n
![\"\"](\"http:\/\/www.upjs.sk\/\/app\/uploads\/sites\/20\/2022\/10\/zvladanie-stresu-korona.jpg\")
<\/a><\/p>\n\u00a0\u00a0\u00a0\u00a0\u010co v\u0161ak, ak \u00fazkos\u0165 trv\u00e1 dlhodobo, nie je to len strach a obavy z aktu\u00e1lnej situ\u00e1cie, pr\u00edpadne ste tieto pocity mali u\u017e sk\u00f4r?<\/p>\n
\u00a0\u00a0\u00a0\u00a0Nebezpe\u010dn\u00fdmi sa \u00fazkostn\u00e9 reakcie st\u00e1vaj\u00fa, ak pretrv\u00e1vaj\u00fa ve\u013emi dlho (nieko\u013eko t\u00fd\u017ed\u0148ov a\u017e mesiacov), bez zjavnej pr\u00ed\u010diny a negat\u00edvne ovplyv\u0148uj\u00fa v\u00e1\u0161 ka\u017edodenn\u00fd \u017eivot. \u00dazkos\u0165 sa pravidelne sp\u00e1ja s tromi alebo viacer\u00fdmi z nasleduj\u00facich pr\u00edznakov: nepokoj alebo dr\u00e1\u017edivos\u0165, \u013eahk\u00e1 unavite\u013enos\u0165, \u0165a\u017ekosti s koncentr\u00e1ciou alebo zm\u00e4tenos\u0165 v myslen\u00ed, podr\u00e1\u017edenos\u0165, svalov\u00e9 nap\u00e4tie, poruchy sp\u00e1nku. Extr\u00e9mom je panick\u00fd z\u00e1chvat, \u010do je obdobie ve\u013emi nepr\u00edjemn\u00e9ho pocitu, ktor\u00e9 dosahuje vrchol v priebehu desiatich min\u00fat a sp\u00e1ja sa s pr\u00edznakmi, ako s\u00fa neschopnos\u0165 d\u00fdcha\u0165, palpit\u00e1cie, z\u00e1vraty alebo chvenie, nevo\u013enos\u0165 a pocity brnenia v ramen\u00e1ch a prstoch. Spolo\u010dn\u00e1 \u010drta panick\u00e9ho z\u00e1chvatu je zn\u00e1ma ako hyperventil\u00e1cia, ktor\u00e1 zah\u0155\u0148a r\u00fdchle kr\u00e1tke n\u00e1dychy a v\u00fddychy.<\/p>\n
\u00a0\u00a0\u00a0\u00a0Odborn\u00e1 pomoc spo\u010d\u00edva pri \u013eah\u0161ej forme \u00fazkost\u00ed v psychoterapii<\/strong>, kde klient nav\u0161tevuje psychol\u00f3ga, pychoterapeuta. Ten ho u\u010d\u00ed po\u010das nieko\u013ek\u00fdch stretnut\u00ed v postupn\u00fdch krokoch zbavova\u0165 sa \u00fazkost\u00ed zvl\u00e1dan\u00edm kritick\u00fdch situ\u00e1ci\u00ed.<\/p>\n
\u00a0\u00a0\u00a0\u00a0Doplnkom v t\u00fdchto pr\u00edpadoch m\u00f4\u017ee by\u0165 autog\u00e9nny tr\u00e9ning<\/strong>, ktor\u00fd m\u00e1 za \u00falohu uvo\u013eni\u0165 cel\u00e9 telo a myse\u013e pomocou hlasov\u00e9ho sprievodu. Pravideln\u00e9 cvi\u010denie vedie k trval\u00e9mu upokojeniu, zvy\u0161ovaniu v\u00fdkonnosti, koncentr\u00e1cie, odstr\u00e1neniu \u0165a\u017ekost\u00ed so sp\u00e1nkom a niektor\u00fdch telesn\u00fdch \u0165a\u017ekost\u00ed. Autog\u00e9nny tr\u00e9ning je z\u00e1rove\u0148 vhodn\u00fd ako prevencia pred syndr\u00f3mom vyhorenia pre \u0161tudentov, mana\u017e\u00e9rov, vrcholov\u00fdch \u0161portovcov a v\u0161etk\u00fdch, na ktor\u00fdch kladie \u017eivot vysok\u00e9 n\u00e1roky. Autog\u00e9nny tr\u00e9ning prebieha aj na univerzite, spravidla po\u010das zimn\u00e9ho semestra pod veden\u00edm sk\u00fasenej psychologi\u010dky. U\u017eito\u010dn\u00e9 nahr\u00e1vky a pr\u00edklad autog\u00e9nneho tr\u00e9ningu n\u00e1jdete tie\u017e TU.<\/a><\/p>\n
\u00a0\u00a0\u00a0\u00a0V r\u00e1mci autog\u00e9nneho tr\u00e9ningu mo\u017eno cvi\u010di\u0165 aj tzv. mindfulness<\/strong>. Mindfulness\u00a0 alebo po slovensky v\u0161\u00edmavos\u0165 smeruje klientov k tomu, aby pre\u017e\u00edvali \u017eivot naplno a venovali pozornos\u0165 z\u00e1\u017eitkom dan\u00e9ho okamihu. Maj\u00fa si uvedomova\u0165 svet druh\u00fdch \u013eud\u00ed, svoje vlastn\u00e9 my\u0161lienky a em\u00f3cie a prij\u00edma\u0165 tieto em\u00f3cie a my\u0161lienky bez ak\u00fdchko\u013evek hodnoten\u00ed. Ke\u010f\u017ee sa v\u0161\u00edmavos\u0165 zameriava na pr\u00edtomnos\u0165, ide o dobr\u00fd sp\u00f4sob, ako \u013eud\u00ed odvies\u0165 od premietania o minulosti a bud\u00facnosti k pr\u00edtomnosti. S\u00fa\u010das\u0165ou t\u00fdchto intervenci\u00ed je osveta a n\u00e1cvik v\u0161\u00edmavosti a medit\u00e1cie. M\u00f4\u017ee vies\u0165 k zlep\u0161eniu psychickej pohody, zn\u00ed\u017eeniu stresu a k jeho lep\u0161iemu zvl\u00e1daniu.\u00a0<\/p>\n
\u00a0\u00a0\u00a0\u00a0Doteraz sme sa v texte zameriavali len na kr\u00e1tkodob\u00e9 pre\u017e\u00edvanie ob\u00e1v \u010di strachu a na \u013eah\u0161iu formu \u00fazkosti. Ak v\u0161ak pre\u017e\u00edvate stredne \u0165a\u017ek\u00fa a\u017e \u0165a\u017ek\u00fa formu \u00fazkost\u00ed (o tom rozhoduje iba odborn\u00edk), je nevyhnutn\u00e1 medikament\u00f3zna lie\u010dba<\/strong>, ktor\u00fa ordinuje psychiater, ten m\u00f4\u017ee by\u0165 z\u00e1rove\u0148 i psychoterapeutom.<\/p>\n
\u00a0\u00a0\u00a0\u00a0V s\u00favislosti s n\u00e1rastom strachu a \u00fazkosti je d\u00f4le\u017eit\u00e1 ich prevencia, preto ver\u00edme, \u017ee sme v\u00e1m t\u00fdmto \u010dl\u00e1nkom pomohli sa zorientova\u0165 vo vlastn\u00fdch em\u00f3ci\u00e1ch a uk\u00e1za\u0165 v\u00e1m, ako postupova\u0165 \u010falej. Du\u0161evn\u00e9 zdravie, rovnako ako zdravie fyzick\u00e9, je s\u00fa\u010das\u0165ou zdravia ka\u017ed\u00e9ho \u010dloveka, t\u00fdka sa verejn\u00e9ho zdravia.<\/p>\n
Autorky<\/strong>
\nMgr. Veronika Zibrinyiov\u00e1, PhD.
\nMgr. Zuzana Ko\u017e\u00e1rov\u00e1, PhD.
\nPhDr. Martina Chylov\u00e1, PhD.<\/p>\n\u00a0<\/p>\n
Pou\u017eit\u00e9 zdroje<\/strong>
\nH\u00f6schl C. (2004). Neurobiologie \u00fazkosti. P\u0159edn\u00e1\u0161ka (grand round), Praha, 3.LF UK, 11.12.2004. Dostupn\u00e9 online<\/a>.
\nMedzin\u00e1rodn\u00e1 feder\u00e1cia \u010cerven\u00e9ho kr\u00ed\u017ea a \u010cerven\u00e9ho polmesiaca (2020). Coping with stress during the COVID-19 outbreak. Dostupn\u00e9 na: https:\/\/bit.ly\/2Wa0cl6<\/a>
\nSiegel R.D. (2016). Velk\u00e1 kniha medita\u010dn\u00fdch technik. Praha: Grada publishing a.s.
\nSlovensk\u00e1 asoci\u00e1cia \u0161tudentov a absolventov psychol\u00f3gie (2020). Preklad odpor\u00fa\u010dan\u00ed zvl\u00e1dania stresu po\u010das pand\u00e9mie COVID-19 (Vikt\u00f3ria Marton\u010d\u00edkov\u00e1). Dostupn\u00e9 online<\/a>.
\nSvetov\u00e1 zdravotn\u00edcka organiz\u00e1cia (2020). Q&A on mental health during COVID-19<\/a>. Facebook str\u00e1nka World Health Organization (WHO), live z\u00e1znam s expertkou na du\u0161evn\u00e9 zdravie Aiyshou Malik zo d\u0148a 10.3.2020.<\/p>\n\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"