{"id":101278,"date":"2014-02-09T00:35:08","date_gmt":"2014-02-08T23:35:08","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=101278"},"modified":"2014-02-09T00:35:08","modified_gmt":"2014-02-08T23:35:08","slug":"u-10-koraka-do-samokontrole-osvijesti-ljutnju-i-nadi-rjesenje","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/u-10-koraka-do-samokontrole-osvijesti-ljutnju-i-nadi-rjesenje\/","title":{"rendered":"U 10 koraka do samokontrole: Osvijesti ljutnju i na\u0111i rje\u0161enje"},"content":{"rendered":"

\"\"\u010cim vas ne\u0161to iznervira, aktivira se amigdala i tjera vas da reagirate impulzivno. No mo\u017eete je istrenirati da \u2018otple\u0161e\u2019 od problema, tvrdi psihijatar Mark Goulston.<\/strong><\/p>\n

Mozak je evolucijski predodre\u0111en za sre\u0107u, ba\u0161 kao \u0161to je automobil predodre\u0111en za vo\u017enju. No kao \u0161to je automobilu potrebno gorivo kako bi se pokrenuo, mozgu su potrebni hormoni i neurotransmiteri.\u00a0Sre\u0107om, da biste ga napunili, dovoljno je tr\u010dati ili provesti strastvenu ve\u010der jer fizi\u010dki napor i seks, \u010dak i bez orgazma, poti\u010du lu\u010denje endorfina. Ovaj je prirodni analgetik \u010dak 20 puta mo\u0107niji od morfija, prema kojem je dobio ime, i zahvaljuju\u0107i njemu maratonci mogu zavr\u0161iti stazu iako bi trebali \u201cumirati\u201d u bolovima.<\/p>\n

Hormon koji je na\u0161im davnim predcima omogu\u0107io da ranjeni pobjegnu gladnim lavovima ne samo da \u0107e vas pretvoriti u superjunaka nego \u0107e i oja\u010dati imunitet te smanjiti glad. Ako vam se ba\u0161 i ne da tr\u010dati – pojedite kockicu, dvije \u010dokolade ili se nasmijte od srca i bezbolno potaknite lu\u010denje ove \u201cdroge\u201d.<\/p>\n

Nakon \u0161to razvijete supermo\u0107i, pobrinite se za zadovoljstvo – dopamin. Bez obzira na to jeste li prona\u0161li izgubljene klju\u010deve ili ste upravo obojili sobu, ovim spojem vam mozak poru\u010duje \u201cbravo\u201d te nagra\u0111uje osje\u0107ajem uzbu\u0111enja i sre\u0107e. Zato si za dnevnu dozu euforije postavite cilj te ga ostvarite. A za dvostruku dozu – slo\u017eite popis obveza i usre\u0107ite se svaki put kad ne\u0161to precrtate. Kako je praljude poticao da istra\u017euju i da budu uporni, ima dvije itekako ugodne nuspojave. Pove\u0107ava motori\u010dke sposobnosti i budnost te se aktivira \u010dim je nagrada na vidiku. Ba\u0161 kao \u0161to je \u017eednog pra\u010dovjeka usre\u0107io pogled na oazu, modernog \u0107e \u010dovjeka usre\u0107iti to \u0161to se bli\u017ei kraj radnog dana. S druge strane, radoholi\u010dari koji ostaju na poslu ovisnici su o serotoninu.<\/p>\n

Kad pobijedite u igri \u201c\u010dovje\u010de ne ljuti se\u201d, odr\u017eite besprijekornu prezentaciju ili vas prijatelj pohvali, javlja se hormon koji poti\u010de samopouzdanje. Zbog njega su se prvi kromanjonci natjecali tko \u0107e uloviti ve\u0107eg jelena, a danas poti\u010de ljude da se natje\u010du i \u201chrane\u201d tu\u0111im pohvalama. No za ovaj \u201cegoisti\u010dni\u201d hormon zadovoljstva nije nu\u017eno nadma\u0161iti druge nego pove\u0107ati samopouzdanje. Tako \u0107e pasti ako \u010dovjek izbjegava sukob pod svaku cijenu, osjeti se isklju\u010denim ili pre\u0161uti nepravdu, a pove\u0107ati \u010dim vas netko pohvali. Hobiji su najbolja \u201cljekarna\u201d za redovitu nabavu oksitocina. Od slikanja do sporta, bavite se onime u \u010demu ste dobri i zaslu\u017eite svojih pet minuta slave.<\/p>\n

Za \u010detvrtu vrstu sre\u0107e zagrlite dijete, poigrajte se s ku\u0107nim ljubimcem, oti\u0111ite na kavu s prijateljem ili podijelite bezazleni tra\u010d s kolegom. Mozak \u0107e po\u010deti stvarati oksitocin, \u201cmolekulu povezivanja\u201d. U pro\u0161losti, zahvaljuju\u0107i njemu, ljudi su se ugodnije osje\u0107ali u dru\u0161tvu pa, kad vam nedostaje partner koji je ve\u0107 tjedan dana na putu, zapravo patite od apstinencijske krize – zbog premalo zagrljaja i vo\u0111enja ljubavi padaju i razine oksitocina na koje ste navikli. I ne\u0107e pomo\u0107i ni Skype, ni \u201cFejs\u201d, ni ostale dru\u0161tvene mre\u017ee – ovaj hormon se lu\u010di samo kod izravnog razgovora i dodirom, a prava \u201cpoplava\u201d nastaje kad mama grli bebu.<\/p>\n

Bla\u017eeni nakon treninga<\/h3>\n

Intenzivna vje\u017eba osim endorfina poti\u010de i endokanabinoide, spojeve sli\u010dne marihuani. Osim zadovoljstva taj mehanizam tjera ljude da se odmore.<\/p>\n

Hormon energije<\/h3>\n

Adrenalin smanjuje bol, pove\u0107ava snagu i puls pa stvara i svojevrsnu ovisnost. No uni\u0161tava srce i slabi finu motoriku.<\/p>\n

Ne pucaj, kontrola se mo\u017ee istrenirati<\/h3>\n

Stres je ubojica sre\u0107e i blokira mehanizme mozga. Kako biste ga se rije\u0161ili, razmi\u0161ljajte kao zebra.<\/p>\n

– Stavite se nakratko u njezinu ko\u017eu. Dok pase, svaki tren mo\u017ee je zasko\u010diti lav. Dok ide na pojilo, mo\u017ee je zasko\u010diti lav. Dok ide spavati, mo\u017ee je zasko\u010diti gepard. Ali ona se ne brine. Da na \u010dovjeka vreba krvolo\u010dni predator svaki put kad ode na ru\u010dak, u kupaonicu ili krevet, umro bi od brige – isti\u010de u knjizi \u201cZa\u0161to zebre nemaju \u010dir\u201d dr. Robert Sapolsky.<\/p>\n

Zebre, ba\u0161 kao i ljudi, osje\u0107aju stres, koji je itekako koristan mehanizam. U djeli\u0107u sekunde daje supermo\u0107i. Pred neposrednom opasnosti aktivira adrenalin, ubrzava reflekse, daje snagu i pobolj\u0161ava vid. No zebra je pod stresom samo kad se opasnost pojavi. Ne brine se oko toga \u0161to \u0107e biti sutra, ne brine se ho\u0107e li pa\u0161njak i dogodine imati trave niti ho\u0107e li njezine male zebre odrasti u uspje\u0161ne pre\u017eiva\u010de. Zahvaljuju\u0107i \u010deonom re\u017enju, \u010dovjek mo\u017ee planirati i predvi\u0111ati budu\u0107nost, no zbog njega \u0107e jednako reagirati na zami\u0161ljeni crni scenarij kao i na lava u neposrednoj blizini.<\/p>\n

Ne postoji jednostavan recept za brisanje stresa osim redovitog \u201cpra\u017enjenja\u201d tr\u010danjem, opu\u0161tanjem i treniranjem razlikovanja stvarne opasnosti od brige na koju ne mo\u017eemo utjecati. No za psihu je najpogubnija amigdala. Aktivira se \u010dim vas ne\u0161to uzruja, a ako vas ne\u0161to posve rastroji, \u201cotet\u201d \u0107e mozak i tjerati ga da reagira impulzivno. No taj emotivni dio mozga mo\u017eete istrenirati da \u201cotple\u0161e\u201d od problema. I to u samo deset koraka. Amigdala je emotivac \u201clak na okida\u010du\u201d, a uz vje\u017ebu psihijatra dr. Marka Goulstona problemom \u0107e se po\u010deti baviti dio \u010deonog re\u017enja koji je razumniji.<\/p>\n

U deset koraka nau\u010dite koristiti dio mozga koji je zadu\u017een za samokontrolu<\/h3>\n
    \n
  • Osvijesti okida\u010d – Odmah nakon \u0161to vas ne\u0161to \u201cizbaci iz tra\u010dnica\u201d, zapi\u0161ite \u0161to vas je to\u010dno razljutilo.<\/li>\n
  • Osvijesti tijelo – Zapi\u0161ite kako se fizi\u010dki osje\u0107ate\u00a0(ubrzavaju vam se disanje i puls, boli vas \u017eeludac, osje\u0107ate navalu krvi u glavu i sl. ) te koliko je to intenzivno.<\/li>\n
  • Osvijesti osje\u0107aj – Odaberite rije\u010d koja najbolje opisuje va\u0161e emotivno stanje i zapi\u0161ite jeste li ljutiti, bijesni, upla\u0161eni, frustrirani, tjeskobni, prestravljeni i sl. te zapi\u0161ite koliko intenzivno.<\/li>\n
  • Osvijesti poriv – U sekundi razmislite na \u0161to vas osje\u0107aj tjera; \u017eelite li udariti krivca, vri\u0161tati, oti\u0107i \u0161efu i re\u0107i mu \u0161to ga ide, sklup\u010dati se u krevetu ostatak dana…<\/li>\n
  • Osvijesti posljedicu – Razmislite \u0161to \u0107e se dogoditi ako to i napravite u tom trenutku, idu\u0107eg dana i za tjedan dana.<\/li>\n
  • Osvijesti shva\u0107anje – Odvagnite ne uzimate li problem previ\u0161e osobno.<\/li>\n
  • Osvijesti stvarnost – Poku\u0161ajte prona\u0107i druga obja\u0161njenja i uzroke za ono \u0161to vas je razljutilo.<\/li>\n
  • Osvijesti rje\u0161enje – Razmislite \u0161to biste mogli napraviti osim prvotnog poriva i kako reagirati.<\/li>\n
  • Osvijesti dobrobit – Razmislite koje su dobre posljedice takve reakcije.<\/li>\n
  • Osvijesti bli\u017enjeg – Ako se i dalje ne mo\u017eete suzdr\u017eati od impulzivnog reagiranja, zamislite nekog tko se istinski brinuo za vas i volio vas. Zamislite \u0161to bi vam\u00a0rekao i to zapi\u0161ite.<\/li>\n<\/ul>\n

     <\/p>\n

    Izvor: 24sata.hr<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

    \u010cim vas ne\u0161to iznervira, aktivira se amigdala i tjera vas da reagirate impulzivno. No mo\u017eete je istrenirati da \u2018otple\u0161e\u2019 od problema, tvrdi psihijatar Mark Goulston. Mozak je evolucijski predodre\u0111en za sre\u0107u, ba\u0161 kao \u0161to je automobil predodre\u0111en za vo\u017enju. No kao \u0161to je automobilu potrebno gorivo kako bi se pokrenuo, mozgu su potrebni hormoni i […]<\/p>\n","protected":false},"author":83,"featured_media":101279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[807],"tags":[],"class_list":{"0":"post-101278","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zivot"},"yoast_head":"\nU 10 koraka do samokontrole: Osvijesti ljutnju i na\u0111i rje\u0161enje<\/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:\/\/sandzakpress.net\/arhiva\/u-10-koraka-do-samokontrole-osvijesti-ljutnju-i-nadi-rjesenje\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"U 10 koraka do samokontrole: Osvijesti ljutnju i na\u0111i rje\u0161enje\" \/>\n<meta property=\"og:description\" content=\"\u010cim vas ne\u0161to iznervira, aktivira se amigdala i tjera vas da reagirate impulzivno. No mo\u017eete je istrenirati da \u2018otple\u0161e\u2019 od problema, tvrdi psihijatar Mark Goulston. Mozak je evolucijski predodre\u0111en za sre\u0107u, ba\u0161 kao \u0161to je automobil predodre\u0111en za vo\u017enju. 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