Je norm\u00e1ln\u00ed, \u017ee se ob\u010das c\u00edt\u00edte pod tlakem. Stres m\u00e1 b\u00fdt kr\u00e1tkodobou odpov\u011bd\u00ed na nebezpe\u010d\u00ed a vyvolat v n\u00e1s\u00a0 reakce typu <\/span>fight or flight<\/span><\/i> – bojuj, nebo ute\u010d. V mal\u00fdch d\u00e1vk\u00e1ch n\u00e1m pom\u016f\u017ee zvl\u00e1dnout pracovn\u00ed pohovor, nep\u0159\u00edjemn\u00e9 setk\u00e1n\u00ed a podobn\u00e9 kr\u00e1tkodob\u00e9 v\u00fdzvy. Probl\u00e9m nast\u00e1v\u00e1 tehdy, kdy se jedn\u00e1 trval\u00fd stav nebo se situace vymyk\u00e1 va\u0161\u00ed kontrole.<\/span><\/p>\n

Nejde jen o to, \u017ee se nec\u00edt\u00edte ve sv\u00e9 k\u016f\u017ei. Chronick\u00fd stres m\u00e1 daleko \u0161ir\u0161\u00ed p\u0159esah. Ovliv\u0148uje ka\u017edodenn\u00ed rozhodnut\u00ed, pomalu podr\u00fdv\u00e1 na\u0161e celkov\u00e9 zdrav\u00ed a pohodu.\u00a0<\/span><\/p>\n\n\n\n\n\n\n\n\n\n

KR\u00c1TKODOB\u00dd STRES\u00a0<\/span><\/td>\n	DLOUHODOB\u00dd STRES\u00a0<\/span><\/td>\n<\/tr>\n
Pocity obav, nervozita, neschopnost uvolnit se<\/span><\/td>\n	Migr\u00e9ny, probl\u00e9my s du\u0161evn\u00edm zdrav\u00edm\u00a0<\/span><\/td>\n<\/tr>\n
Zrychlen\u00fd srde\u010dn\u00ed tep pro rychlej\u0161\u00ed krevn\u00ed z\u00e1soben\u00ed hlavn\u00edch sval\u016f\u00a0<\/span><\/td>\n	V\u00e1\u017en\u00e9 kardiovaskul\u00e1rn\u00ed probl\u00e9my – vysok\u00fd tlak, vy\u0161\u0161\u00ed riziko infarktu\u00a0<\/span><\/td>\n<\/tr>\n
Zrychlen\u00e9 d\u00fdch\u00e1n\u00ed pro rychlej\u0161\u00ed okysli\u010den\u00ed t\u011bla\u00a0<\/span><\/td>\n	Hyperventilace, panick\u00e9 ataky\u00a0<\/span><\/td>\n<\/tr>\n
\u017dalude\u010dn\u00ed probl\u00e9my v d\u016fsledku p\u0159\u00edlivu stresov\u00fdch hormon\u016f\u00a0<\/span><\/td>\n	Trval\u00e9 po\u0161kozen\u00ed \u017ealudku, zv\u00fd\u0161en\u00e9 riziko cukrovky typu II<\/span><\/td>\n<\/tr>\n
Poko\u017eka je citliv\u011bj\u0161\u00ed, mastn\u011bj\u0161\u00ed<\/span><\/td>\n	Celkov\u00e9 zhor\u0161en\u00ed stavu k\u016f\u017ee a ko\u017en\u00edch deriv\u00e1t\u016f – akn\u00e9, nadm\u011brn\u00e9 vypad\u00e1v\u00e1n\u00ed vlas\u016f, l\u00e1m\u00e1n\u00ed neht\u016f\u00a0<\/span><\/td>\n<\/tr>\n
Pokles sexu\u00e1ln\u00ed aktivity\u00a0<\/span><\/td>\n	Probl\u00e9my s plodnost\u00ed<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Jak ovl\u00e1dnout sv\u00e9 strachy s pomoc\u00ed meditace\u00a0<\/span><\/h2>\n Meditace je \u00fa\u010dinn\u00fd n\u00e1stroj regulace aktivity amygdaly – \u010d\u00e1sti mozku, jen\u017e funguje jako n\u00e1\u0161 emo\u010dn\u00ed termostat a ur\u010duje na\u0161e reakce. Studie vyu\u017e\u00edvaj\u00edc\u00ed sn\u00edmky magnetick\u00e9 rezonance uk\u00e1zaly, \u017ee pravideln\u00e1 medita\u010dn\u00ed praxe dok\u00e1\u017ee amygdalu zmen\u0161it, a v d\u016fsledku toho na stres a strach reagovat racion\u00e1ln\u011bji. V\u011bdecky m\u00e1me prok\u00e1z\u00e1no, \u017ee meditace pom\u00e1h\u00e1 zm\u00edr\u0148ovat stres ji\u017e po osmi t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed. Ale \u010d\u00edm v\u00edce si pro ni dop\u0159ejeme \u010dasu, t\u00edm v\u00edce si budujeme tuto ment\u00e1ln\u00ed odolnost.<\/span><\/p>\n P\u0159ipraveni se do toho pustit?\u00a0<\/span><\/h2>\n Pokud jste \u00fapln\u00ed za\u010d\u00e1te\u010dn\u00edci, zkuste tzv. \u0159\u00edzen\u00e9 meditace. P\u0159i nich v\u00e1m klidn\u00fd hlas pom\u016f\u017ee se spr\u00e1vnou dechovou technikou, sm\u011b\u0159ov\u00e1n\u00ed my\u0161lenek, jejich uv\u011bdom\u011bn\u00edm a observac\u00ed. \u0158\u00edzen\u00e9 meditace najdete t\u0159eba ve form\u011b podcast\u016f, ale i aplikac\u00ed, kter\u00e9 sleduj\u00ed ur\u010dit\u00fd program a postupuj\u00ed od jednoduch\u00fdch technik a\u017e k t\u011bm slo\u017eit\u011bj\u0161\u00edm. \u0158ada z nich je nav\u00edc \u00fapln\u011b\u00a0 zdarma.\u00a0<\/span><\/p>\n \n Meditujte ka\u017ed\u00e9 r\u00e1no a ka\u017ed\u00fd ve\u010der 15-30 minut.\u00a0<\/span><\/li>\n Nejlep\u0161\u00ed je meditovat p\u0159ed j\u00eddlem.<\/span><\/li>\n Sna\u017ete se meditovat na klidn\u00e9m m\u00edst\u011b. Hluk nen\u00ed p\u0159ek\u00e1\u017ekou, pro <\/span>meditaci st\u00e1\u010d\u00ed vlastn\u011b docela m\u00e1lo<\/span><\/a>.<\/span><\/li>\n Ti\u0161e se posa\u010fte, zav\u0159ete o\u010di a zhluboka d\u00fdchejte.\u00a0<\/span><\/li>\n D\u00e1le poslouchejte veden\u00ed \u0159\u00edzen\u00e9 meditace nebo se zam\u011b\u0159te na n\u00ed\u017ee uveden\u00e9 strategie.\u00a0<\/span><\/li>\n<\/ul>\n 1.Zm\u011b\u0148te p\u0159\u00edb\u011bh<\/span><\/h3>\n Pro\u017e\u00edv\u00e1n\u00ed stresu obvykle vytv\u00e1\u0159\u00ed v na\u0161\u00ed mysli p\u0159\u00edb\u011bh. Schv\u00e1ln\u011b, jak \u010dasto \u0159\u00edk\u00e1te sami sob\u011b nebo druh\u00fdm: „Tohle nezvl\u00e1dnu. Je toho na m\u011b moc.“? T\u00edm se v podstat\u011b sami udr\u017eujete ve stresu a zajist\u00edte si, \u017ee se tak budete c\u00edtit po zbytek dne.<\/span><\/p>\n Zm\u011b\u0148te tento mindset s pomoc\u00ed techniky vizualizace. Ta zapojuje mysl, zam\u011bstn\u00e1v\u00e1 ji a z\u00e1rove\u0148 vytv\u00e1\u0159\u00ed r\u00e1mec pro to, abyste se mohli uvolnit a mysl zklidnit.\u00a0<\/span><\/p>\n 2.Pod\u00edvejte se na v\u011bci z jin\u00e9ho \u00fahlu\u00a0<\/span><\/h3>\n Vyu\u017eijte \u010das v\u011bnovan\u00fd meditaci k tomu, abyste si to, na co si mysl\u00edte a co c\u00edt\u00edte, d\u00edvali novou optikou. T\u00edmto v\u011bdom\u00fdm p\u0159er\u00e1mov\u00e1n\u00edm sv\u00e9ho pro\u017e\u00edv\u00e1n\u00ed m\u016f\u017eete v\u00fdrazn\u011b zm\u011bnit zp\u016fsob, jak stres pro\u017e\u00edv\u00e1te a jak se k n\u011bmu stav\u00edme.<\/span><\/p>\n 3.Zoom out technika<\/span><\/h3>\n Meditace v\u00e1m nab\u00edz\u00ed p\u0159\u00edle\u017eitost vn\u00edmat v\u011bci s nadhledem – ustoupit, znovu se p\u0159ibl\u00ed\u017eit a v\u0161\u00edmat si, jak va\u0161e mysl \u017eiv\u00ed my\u0161lenky a d\u011bje vyvol\u00e1vaj\u00edc\u00ed stres. V\u011bdom\u00ed t\u011bchto vzorc\u016f v\u00e1m umo\u017en\u00ed s nimi l\u00e9pe pracovat.\u00a0<\/span><\/p>\n Meditace nen\u00ed jednoduchou prax\u00ed. Kdy\u017e v\u0161ak do jej\u00edch taj\u016f proniknete, pozitivn\u011b ovlivn\u00ed nejen vn\u00edm\u00e1n\u00ed, pro\u017e\u00edv\u00e1n\u00ed a relace na vypjat\u00e9 situace. Pokud se na meditov\u00e1n\u00ed \u00fapln\u011b nec\u00edt\u00edte, a to ani to s pomoc\u00ed mluven\u00e9ho slova, vyzkou\u0161ejte alespo\u0148 jednoduch\u00e1 <\/span>dechov\u00e1 cvi\u010den\u00ed<\/span><\/a>.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" V\u00e1\u017en\u011b meditace a p\u0159\u00edpravky proti stresu pom\u00e1haj\u00ed?\u00a0Rozhodn\u011b! D\u00edky tr\u00e9ninku se mysl st\u00e1v\u00e1 m\u00e9n\u011b reaktivn\u00ed na kumuluj\u00edc\u00ed se stresory. M\u00edsto toho, abychom se jimi nechali strhnout, meditace n\u00e1s u\u010d\u00ed st\u00e1t se pozorovateli ur\u010dit\u00fdch ment\u00e1ln\u00edch vzorc\u016f, a t\u00edm se nep\u0159\u00edjemn\u00fdmi pocity a inputy nechat m\u00e9n\u011b rozhodit. Jak…<\/p>\n","protected":false},"author":3,"featured_media":8033,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[159],"tags":[],"class_list":["post-8031","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"_links":{"self":[{"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/posts\/8031","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/comments?post=8031"}],"version-history":[{"count":0,"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/posts\/8031\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/media\/8033"}],"wp:attachment":[{"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/media?parent=8031"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/categories?post=8031"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mileniumcolors.cz\/wp-json\/wp\/v2\/tags?post=8031"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}