{"id":27973,"date":"2017-04-18T10:29:14","date_gmt":"2017-04-18T08:29:14","guid":{"rendered":"http:\/\/www.invarena.cz\/?p=27973"},"modified":"2017-04-18T10:29:23","modified_gmt":"2017-04-18T08:29:23","slug":"jak-sami-skodime-svemu-dusevnimu-zdravi","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=27973","title":{"rendered":"Jak sami \u0161kod\u00edme sv\u00e9mu du\u0161evn\u00edmu zdrav\u00ed"},"content":{"rendered":"<p><strong>Dramatick\u00e9 a stresuj\u00edc\u00ed z\u00e1\u017eitky v n\u00e1s \u010dasto zanech\u00e1vaj\u00ed smutek a vyvol\u00e1vaj\u00ed ot\u0159es, ale tak\u00e9 v\u0161edn\u00ed rutina a zp\u016fsob my\u0161len\u00ed maj\u00ed na na\u0161i n\u00e1ladu zna\u010dn\u00e9 dopady. \u0160patn\u00e9 n\u00e1vyky, jako je zkracov\u00e1n\u00ed doby sp\u00e1nku, p\u0159\u00edli\u0161n\u00e1 konzumace alkoholu nebo v\u00fd\u010ditky mohou podlomit na\u0161e du\u0161evn\u00ed zdrav\u00ed a v\u00e9st ke krizi, depres\u00edm a stav\u016fm \u00fazkosti. Na\u0161t\u011bst\u00ed se ale n\u011bkter\u00fdm t\u011bmto n\u00e1strah\u00e1m nebo \u0161patn\u00fdm n\u00e1vyk\u016fm m\u016f\u017eeme vyhnout, p\u00ed\u0161e italsk\u00fd den\u00edk Corriere della Sera.<\/strong><!--more--><\/p>\n<p>photo on stock.xchng <\/p>\n<p>\u0160kodit m\u016f\u017ee nedostatek fyzick\u00e9 n\u00e1mahy. Fyzick\u00e1 aktivita m\u00e1 kl\u00ed\u010dovou roli p\u0159i udr\u017eov\u00e1n\u00ed dobr\u00e9ho psychick\u00e9ho stavu a p\u0159isp\u00edv\u00e1 ke zm\u00edr\u0148ov\u00e1n\u00ed p\u0159\u00edznak\u016f deprese a \u00fazkosti. Pravideln\u00e9 cvi\u010den\u00ed m\u00e1 pozitivn\u00ed vliv na aktivn\u00ed chemick\u00e9 l\u00e1tky v mozku a na hormony, kter\u00e9 reguluj\u00ed n\u00e1ladu, a m\u016f\u017ee obnovit sebed\u016fv\u011bru. Na za\u010d\u00e1tku zkuste chodit denn\u011b 15 a\u017e 20 minut. Studie prok\u00e1zaly, \u017ee i mal\u00e1 d\u00e1vka fyzick\u00e9 aktivity je spojena se zlep\u0161en\u00edm n\u00e1lady.<\/p>\n<p>Zdrojem psychick\u00e9ho neklidu m\u016f\u017ee b\u00fdt i nepo\u0159\u00e1dek v dom\u00e1cnosti. Bylo prok\u00e1z\u00e1no, \u017ee nepo\u0159\u00e1dek je spojen s depres\u00ed, \u00fazkost\u00ed a nab\u00edr\u00e1n\u00edm na v\u00e1ze. Jestli\u017ee jste n\u011bjakou v\u011bc v uplynul\u00fdch 12 m\u011bs\u00edc\u00edch nepot\u0159ebovali, dejte ji pry\u010d. M\u00edsto toho, abyste vynakl\u00e1dali pen\u00edze na hromad\u011bn\u00ed v\u011bc\u00ed, zajd\u011bte si na dobrou ve\u010de\u0159i nebo je\u010fte na dovolenou. V\u00fdzkumy uk\u00e1zaly, \u017ee p\u011bkn\u00e9 z\u00e1\u017eitky p\u0159in\u00e1\u0161ej\u00ed v\u00edce radosti ne\u017e vlastnictv\u00ed p\u0159edm\u011bt\u016f.<\/p>\n<p>Kdo pro\u017eil bezesnou noc, zn\u00e1 nep\u0159\u00edjemn\u00e9 pocity, kter\u00e9 se ho n\u00e1sleduj\u00edc\u00ed den zmoc\u0148uj\u00ed. Jestli\u017ee se nedostatek sp\u00e1nku stane chronick\u00fdm, nar\u016fst\u00e1 nebezpe\u010d\u00ed vzniku depres\u00ed a \u00fazkosti. Omezte proto n\u011bkolik hodin p\u0159ed sp\u00e1nkem konzumaci kofeinu a alkoholu. D\u016fle\u017eit\u00e9 je tak\u00e9 vypnout televizi, po\u010d\u00edta\u010d, tablet a mobil, proto\u017ee modr\u00e9 sv\u011btlo, kter\u00e9 z nich vych\u00e1z\u00ed, sni\u017euje vylu\u010dov\u00e1n\u00ed melatoninu a m\u016f\u017ee naru\u0161it biologick\u00fd rytmus.<\/p>\n<p>Nebezpe\u010dn\u00e9 je tak\u00e9 za\u010d\u00edt srovn\u00e1vat vlastn\u00ed p\u0159\u00edjem a majetek s t\u00edm, co maj\u00ed ostatn\u00ed. &#8222;Je to jeden z d\u016fvod\u016f, pro\u010d Ameri\u010dan\u00e9 nejsou tak \u0161\u0165astn\u00ed jako lid\u00e9 z jin\u00fdch zem\u00ed,&#8220; uv\u00e1d\u00ed psycholog z Montefiore Medical Center v New Yorku Dawn Buse. Soust\u0159e\u010fte se rad\u011bji na to, \u017ee budete vd\u011b\u010dni za to, co m\u00e1te. Studie uk\u00e1zaly, \u017ee jednoduch\u00e1 cvi\u010den\u00ed &#8211; jako je psan\u00ed &#8222;den\u00edku vd\u011b\u010dnosti&#8220; nebo dopisu drah\u00e9 osob\u011b &#8211; vedou k uspokojen\u00ed, optimismu a \u0161t\u011bst\u00ed.<\/p>\n<p>Nau\u010dte se tak\u00e9 zvl\u00e1dat neust\u00e1le se vracej\u00edc\u00ed negativn\u00ed my\u0161lenky. Pom\u00e1h\u00e1 hlubok\u00e9 d\u00fdch\u00e1n\u00ed a meditace. Tak\u00e9 vztek a frustrace, norm\u00e1ln\u00ed reakce na t\u011b\u017ekosti \u017eivota, se mohou obr\u00e1tit proti n\u00e1m. R\u016fzn\u00e9 studie prok\u00e1zaly, \u017ee potla\u010dovan\u00fd vztek je spojen se vznikem depres\u00ed. Negativn\u00ed emoce je d\u016fle\u017eit\u00e9 ventilovat, ale vhodn\u00fdm zp\u016fsobem. Jestli\u017ee dok\u00e1\u017eete sd\u011blit sv\u016fj vztek asertivn\u011b a klidn\u011b, budete se c\u00edtit l\u00e9pe.<\/p>\n<p>Jestli\u017ee p\u0159\u00edli\u0161 pracujeme, jsme v\u00edce stresovan\u00ed, a zvy\u0161ujeme si tak riziko vzniku psychick\u00fdch probl\u00e9m\u016f. Studie proveden\u00e1 na \u00fa\u0159edn\u00edc\u00edch v Brit\u00e1nii uk\u00e1zala, \u017ee kdy\u017e n\u011bkdo pracuje v\u00edce ne\u017e 11 hodin denn\u011b, zvy\u0161uje se u n\u011bj v\u00edce ne\u017e dvojn\u00e1sobn\u011b riziko deprese. Myslete na sv\u00e9 priority a v\u011bnujte vyhrazen\u00fd \u010das rodin\u011b, p\u0159\u00e1tel\u016fm a kon\u00ed\u010dk\u016fm.<\/p>\n<p>\u0160kodliv\u00e9 je i to, kdy\u017e je \u010dlov\u011bk zav\u0159en\u00fd doma nebo v kancel\u00e1\u0159i. P\u0159ipravuje n\u00e1s to o kl\u00ed\u010dov\u00e9 prvky ovliv\u0148uj\u00edc\u00ed du\u0161evn\u00ed zdrav\u00ed, jako je vitamin D, kter\u00fd t\u011blo produkuje, kdy\u017e je vystaveno slune\u010dn\u00edmu z\u00e1\u0159en\u00ed. Bylo prok\u00e1z\u00e1no, \u017ee vitamin D chr\u00e1n\u00ed proti depresi. Dob\u0159e ale na na\u0161e podv\u011bdom\u00ed p\u016fsob\u00ed p\u0159\u00edroda obecn\u011b. Ned\u00e1vn\u00e1 studie uk\u00e1zala, \u017ee ten, kdo se proch\u00e1z\u00ed v parku je klidn\u011bj\u0161\u00ed a m\u00e9n\u011b frustrovan\u00fd ne\u017e \u010dlov\u011bk, kter\u00fd si vyjde do chaotick\u00fdch m\u011bstsk\u00fdch ulic.<\/p>\n<p>Vyh\u00fdbejte se soci\u00e1ln\u00ed izolaci a pocitu samoty. \u0160kodliv\u00e9 je rovn\u011b\u017e b\u00fdt perfekcionisty. Neust\u00e1l\u00e9 \u00fasil\u00ed o vysok\u00fd standard je cestou ke zklam\u00e1n\u00ed a n\u00edzk\u00e9 sebed\u016fv\u011b\u0159e. Usilujte naopak o to, co experti na du\u0161evn\u00ed zdrav\u00ed naz\u00fdvaj\u00ed &#8222;zdrav\u00fdm \u00fasil\u00edm&#8220;. To znamen\u00e1 vyty\u010dit si dosa\u017eiteln\u011bj\u0161\u00ed c\u00edle, p\u0159ijmout chyby a p\u0159edev\u0161\u00edm radovat se z cesty, nejen z c\u00edle. A sna\u017ete se usm\u00edvat. Je prok\u00e1z\u00e1no, \u017ee \u00fasm\u011bv je naka\u017eliv\u00fd a m\u00e1 pozitivn\u00ed \u00fa\u010dinky na n\u00e1ladu.<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Dramatick\u00e9 a stresuj\u00edc\u00ed z\u00e1\u017eitky v n\u00e1s \u010dasto zanech\u00e1vaj\u00ed smutek a vyvol\u00e1vaj\u00ed ot\u0159es, ale tak\u00e9 v\u0161edn\u00ed rutina a zp\u016fsob my\u0161len\u00ed maj\u00ed na na\u0161i n\u00e1ladu zna\u010dn\u00e9 dopady. <a class=\"mh-excerpt-more\" href=\"https:\/\/www.invarena.cz\/?p=27973\" title=\"Jak sami \u0161kod\u00edme sv\u00e9mu du\u0161evn\u00edmu zdrav\u00ed\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":27974,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-27973","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/27973","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=27973"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/27973\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/27974"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=27973"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=27973"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=27973"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}