{"id":30885,"date":"2017-04-16T10:58:13","date_gmt":"2017-04-16T08:58:13","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/?p=30885"},"modified":"2017-04-17T12:31:06","modified_gmt":"2017-04-17T10:31:06","slug":"shmangia-e-stresit","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/shmangia-e-stresit\/","title":{"rendered":"Shmangia e stresit"},"content":{"rendered":"
\"\"

Eroll VELIJA<\/b><\/p><\/div>\n

Fillimi i jav\u00ebs mund t\u2019iu gjej\u00eb t\u00eb lodhur e t\u00eb stresuar. Ideja q\u00eb do t\u00eb riktheheni mes rr\u00ebmuj\u00ebs s\u00eb zyr\u00ebs, zhurmave dhe urdhrave, ju b\u00ebn q\u00eb t\u00eb mbuloheni dhe t\u00eb mos d\u00ebshironi asgj\u00eb m\u00eb shum\u00eb se ngroht\u00ebsin\u00eb e shtratit tuaj. E r\u00ebnd\u00ebsishme \u00ebsht\u00eb q\u00eb t\u00eb shmangni stresin dhe t\u00eb ndiqni disa k\u00ebshilla t\u00eb ekspert\u00ebve. Rregulli kryesor \u00ebsht\u00eb t\u00eb evitoni parregullsin\u00eb n\u00eb tavolin\u00ebn tuaj t\u00eb pun\u00ebs. E dobishme do t\u00eb ishte t\u00eb kishit gjithmon\u00eb di\u00e7ka t\u00eb kuqe, ngjyr\u00eb e energjis\u00eb. S\u00eb dyti \u00ebsht\u00eb mir\u00eb q\u00eb t\u00eb shk\u00ebputeni \u00e7do nj\u00eb or\u00eb pes\u00eb minuta nga puna. Kjo do t\u2019ju ndihmoj\u00eb q\u00eb t\u00eb rinisni gjith\u00e7ka me m\u00eb shum\u00eb energji. Ndiqni disa rregulla shum\u00eb t\u00eb thjeshta p\u00ebr t\u00eb luftuar at\u00eb q\u00eb ekspert\u00ebt kan\u00eb filluar ta klasifikojn\u00eb si nj\u00eb sindrom\u00eb t\u00eb v\u00ebrtet\u00eb. Dhe shfaqja e stresit mund t\u00eb sjell\u00eb edhe probleme t\u00eb tjera sh\u00ebndet\u00ebsore dhe psikologjike. Simptomat dhe shkaktar\u00ebt
\nSimptomat jan\u00eb disa duke filluar nga dhimbja e kok\u00ebs, dhimbja e mesit, n\u00eb lodhje kronike dhe p\u00ebr shumic\u00ebn vuajtja nga klaustrofobia. Shkaktar\u00ebt jan\u00eb t\u00eb shumt\u00eb, duke filluar q\u00eb nga gjendja psikologjike, pun\u00eb e r\u00ebnd\u00eb deri te marr\u00ebdh\u00ebniet e tendosura me koleg\u00ebt. Ekspert\u00ebt japin disa k\u00ebshilla.<\/p>\n

1- Kujdesuni p\u00ebr zyr\u00ebn apo p\u00ebr vendin e pun\u00ebs si p\u00ebr dhom\u00ebn tuaj t\u00eb gjumit. T\u00eb dobishme do t\u00eb ishin vazot me lule ngjyr\u00eb t\u00eb kuqe, e cila \u00ebsht\u00eb shum\u00eb energjike.
\n2- Krijoni marr\u00ebdh\u00ebnie t\u00eb mira me koleg\u00ebt dhe me shefat. Mundohuni t\u00eb flisni ngadal\u00eb dhe m\u00eb pak, n\u00eb t\u00eb kund\u00ebrt do t\u00eb krijoni shum\u00eb antipati n\u00eb ambientin e pun\u00ebs.
\n3- M\u00ebsoni artin e \u201cshk\u00ebputjes\u201d: t\u2019i lejosh vetes pes\u00eb minuta pushim pas \u00e7do nj\u00eb ore pune, kjo do t\u2019ju ndihmoj\u00eb shum\u00eb q\u00eb t\u00eb rifreskoni trurin dhe t\u00eb rinisni pun\u00ebn me m\u00eb shum\u00eb energji. T\u00eb b\u00ebsh nj\u00eb sh\u00ebtitje, nj\u00eb telefonat\u00eb ndonj\u00eb shoku apo shoqeje, t\u00eb d\u00ebgjoni pak muzik\u00eb etj. Dobia e pushimit mes pun\u00ebs \u00ebsht\u00eb v\u00ebrtetuar nga shum\u00eb studime n\u00eb k\u00ebt\u00eb fush\u00eb.
\n4- M\u00ebsohuni t\u00eb thoni Jo, nuk b\u00ebhet fjal\u00eb q\u00eb t\u00eb refuzoni t\u00eb punoni, por n\u00ebse keni shum\u00eb pun\u00eb, duhet t\u00eb vendosni se cilat gj\u00ebra jan\u00eb primare.
\n5- Duhet t\u00eb l\u00ebvizni shum\u00eb shpesh, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos rrini p\u00ebr shum\u00eb koh\u00eb n\u00eb t\u00eb nj\u00ebjtin pozicion. Kjo do t\u2019ju shkaktonte probleme me tendosjen e muskujve dhe me qarkullimin e gjakut. B\u00ebni pak sport, shtrini qaf\u00ebn, k\u00ebmb\u00ebt dhe pas pun\u00ebs m\u00ebsohuni t\u00eb dilni dhe t\u00eb arg\u00ebtoheni me aktivitete q\u00eb p\u00ebrfshijn\u00eb edhe fizikun.
\n6- M\u00ebsoni t\u00eb qeshni dhe t\u00eb b\u00ebni shaka n\u00eb pun\u00eb. Tregoni ndonj\u00eb barcalet\u00eb, d\u00ebrgoni dhe merrni e-mail nga shok\u00ebt tuaj.
\n7- Duhet t\u00eb mendoheni p\u00ebrpara se t\u00eb thoni di\u00e7ka t\u00eb r\u00ebnd\u00ebsishme q\u00eb mund t\u00eb ofendoj\u00eb nj\u00eb nga koleg\u00ebt tuaj. Kur ndodheni n\u00eb situat\u00eb t\u00eb sikletshme, arma m\u00eb e mir\u00eb \u00ebsht\u00eb heshtja.
\n8- N\u00ebse nuk keni nj\u00eb lloj veshjeje t\u00eb p\u00ebrcaktuar nga vendi i pun\u00ebs, t\u00eb vesh\u00ebsh rroba t\u00eb rehatshme do t\u2019ju ndihmonte shum\u00eb. Nuk \u00ebsht\u00eb e th\u00ebn\u00eb q\u00eb t\u00eb rrini t\u00ebr\u00eb koh\u00ebs t\u00eb krekosur, apo dhe n\u00eb maj\u00eb t\u00eb takave, kjo do t\u2019ju shkaktonte shum\u00eb siklete.
\n9- Gjat\u00eb pun\u00ebs tuaj mundohuni t\u00eb b\u00ebni dhe ndonj\u00eb pun\u00eb t\u00eb leht\u00eb fizike, kjo do t\u2019ju ndihmoj\u00eb q\u00eb t\u00eb mbani trupin tuaj n\u00eb form\u00eb.
\n10- Mbani gjithnj\u00eb nj\u00eb krem p\u00ebr duart, p\u00ebr t\u00eb b\u00ebr\u00eb nj\u00eb masazh t\u00eb thjesht\u00eb. Do t\u00eb shikoni se do t\u00eb ndjeheni shum\u00eb m\u00eb t\u00eb leht\u00ebsuar.
\nDisa k\u00ebshilla t\u00eb ekspert\u00ebve p\u00ebr t\u00eb shmangur stresin n\u00eb pun\u00eb<\/p>\n

1- Kujdesuni p\u00ebr zyr\u00ebn apo p\u00ebr vendin e pun\u00ebs
\n2- Krijoni marr\u00ebdh\u00ebnie t\u00eb mira me koleg\u00ebt dhe me shefat
\n3- Lejoji vetes pes\u00eb minuta pushim pas \u00e7do nj\u00eb ore pune
\n4- Vendosni se cilat gj\u00ebra jan\u00eb primare n\u00eb pun\u00eb
\n5- Mos rrini p\u00ebr shum\u00eb koh\u00eb n\u00eb t\u00eb nj\u00ebjtin pozicion
\n6- M\u00ebsoni t\u00eb qeshni dhe t\u00eb b\u00ebni shaka n\u00eb pun\u00eb
\n7- Vishni rroba t\u00eb rehatshme dhe t\u00eb p\u00ebrshtatshme
\n8- Mbani gjithnj\u00eb nj\u00eb krem p\u00ebr duart<\/p>\n

Migrena, s\u00ebmundja neurologjike m\u00eb e p\u00ebrhapur<\/strong><\/p>\n

Migrena \u00ebsht\u00eb s\u00ebmundja m\u00eb e p\u00ebrhapur neurologjike n\u00eb vendet e zhvilluara. Ajo kap shifr\u00ebn mbi 10% t\u00eb popullsis\u00eb dhe \u00e7dokush mund t\u00eb provoj\u00eb migren\u00ebn, megjithat\u00eb trash\u00ebgimia genetike dhe faktor\u00eb t\u00eb tjer\u00eb social\u00eb kan\u00eb nj\u00eb ndikim t\u00eb r\u00ebnd\u00ebsish\u00ebm. Kryesisht preken moshat 20 deri n\u00eb 50 vje\u00e7, ve\u00e7an\u00ebrisht femrat. T\u00eb rinjt\u00eb, vajzat dhe djemt\u00eb ndikohen nga shum\u00eb simptoma paralajm\u00ebruese deri n\u00eb k\u00ebt\u00eb mosh\u00eb. Pas pubertetit, tek 1\/3 e femrave dhe meshkujve shfaqet migrena p\u00ebr shkak t\u00eb ndryshimeve hormonale Femrat jan\u00eb ve\u00e7an\u00ebrisht t\u00eb prekura gjat\u00eb dit\u00ebve t\u00eb paraardhjes s\u00eb menstruacioneve si dhe gjat\u00eb tre muajve t\u00eb par\u00eb t\u00eb shtatz\u00ebnis\u00eb apo menopauz\u00ebs. Nuk ka nj\u00eb kur\u00eb t\u00eb p\u00ebrcaktuar por vendoset nj\u00eb trajtim mjek\u00ebsor q\u00eb ndihmon.<\/p>\n

Lodhja dhe stresi shkak p\u00ebr pagjum\u00ebsi<\/strong><\/p>\n

Pagjum\u00ebsia fillon nga mendimet e tep\u00ebrta p\u00ebr t\u00eb nes\u00ebrmen, probleme, mosfunksionimi n\u00eb pun\u00eb, lodhje, dob\u00ebsi, depresion etj., dhe kjo m\u00ebnyr\u00eb e vazhdueshme e t\u00eb menduarit shkakton \u00e7rregullimet e gjumit. Si pasoj\u00eb e k\u00ebtyre trysnive, personi fillon t\u00eb obsesoj\u00eb mbas gjumit deri sa kthehet n\u00eb nj\u00eb pamund\u00ebsi, ankth dhe se fundi n\u00eb nj\u00eb fobi. Nga ana e tyre \u00e7rregullimet e gjumit p\u00ebrfshijn\u00eb disomnite dhe parasomnite. N\u00eb disomnite, si\u00e7 jan\u00eb insomnia (pagjum\u00ebsia) dhe hipersomnia, simptoma kryesore \u00ebsht\u00eb \u00e7rregullimi i sasis\u00eb dhe cil\u00ebsis\u00eb s\u00eb gjumit t\u00eb b\u00ebr\u00eb. N\u00eb parasomnit\u00eb, si\u00e7 jan\u00eb tmerrimi n\u00eb gjum\u00eb, urinimi n\u00eb shtrat dhe t\u00eb ecurit n\u00eb gjum\u00eb, simptoma kryesore \u00ebsht\u00eb nj\u00eb ngjarje e pazakont\u00eb q\u00eb \u00e7rregullon gjumin. Prandaj k\u00ebshilla e par\u00eb \u00ebsht\u00eb t\u00eb relaksoheni dhe t\u00eb jeni t\u00eb qet\u00eb.<\/p>\n

Aktiviteti fizik menaxhues i stresit<\/strong><\/p>\n

Aktiviteti i rregullt fizik \u00ebsht\u00eb nj\u00eb nga teknikat m\u00eb efektive t\u00eb menaxhimit t\u00eb stresit. N\u00eb nj\u00eb rast tjet\u00ebr shkruaj di\u00e7ka q\u00eb t\u00eb b\u00ebn t\u00eb rr\u00ebfesh t\u00eb fshehtat e tua. Jan\u00eb veprime normale p\u00ebr t\u00eb qen\u00eb pastaj i qet\u00eb. Kjo mund t\u2019iu ndihmoj\u00eb t\u00eb relaksoheni. Pun\u00ebt vullnetare n\u00eb sh\u00ebrbim t\u00eb t\u00eb tjer\u00ebve do ju ndihmojn\u00eb t\u00eb dob\u00ebsoni stresin. Frekuentoni qendra relaksimi ku p\u00ebrfshihen, ushtrime p\u00ebr frym\u00ebmarrjen, ushtrime p\u00ebr qet\u00ebsimin e muskujve, masazhe trupi, aromaterapi, joga dhe ushtrime tradicionale kineze. Por jan\u00eb edhe disa aktivitete q\u00eb njihen pak, si t\u00eb m\u00ebsosh si t\u00eb qet\u00ebsosh trupin t\u00ebnd p\u00ebrmes vet\u00ebhipnotizimit, t\u00eb meditosh, praktiko ushtrime imagjinare, d\u00ebgjo muzik\u00eb qet\u00ebsuese dhe shoq\u00ebrohu me njer\u00ebz q\u00eb din\u00eb t\u00eb b\u00ebjn\u00eb humor. E r\u00ebnd\u00ebsishme \u00ebsht\u00eb t\u00eb reduktoni sasin\u00eb e stresit n\u00eb jet\u00ebn tuaj.<\/p>\n

Stresi godet zemr\u00ebn dhe qarkullimin e gjakut<\/strong><\/p>\n

Stresi mund t\u00eb ket\u00eb nj\u00eb ndikim serioz n\u00eb sh\u00ebndetin tuaj, sidomos n\u00ebse ai b\u00ebhet kronik. Ai godet zemr\u00ebn dhe qarkullimin e gjakut, sistemin nervor dhe at\u00eb imunitar. Shkakton dhimbje gjymtyr\u00ebsh, ankth e v\u00ebshtir\u00ebsi n\u00eb t\u00eb kuptuar. T\u00eb gjitha k\u00ebto shkaktojn\u00eb probleme t\u00eb dob\u00ebsimit t\u00eb arterieve t\u00eb gjakut, diabetit, astm\u00ebs, probleme n\u00eb marr\u00ebdh\u00ebniet me njer\u00ebzit dhe sjellje e vak\u00ebt n\u00eb shkoll\u00eb apo pun\u00eb. Kur ju jeni t\u00eb stresuar, trupi juaj \u00e7liron hormone q\u00eb shpeshtojn\u00eb frym\u00ebmarrjen dhe rrahjet e zemr\u00ebs, dhe japin nj\u00eb v\u00ebrshim energjish. I gjith\u00eb trupi p\u00ebrgatitet t\u00eb p\u00ebrballet me rrezikun. Kjo njihet si \u201clufta p\u00ebr luft\u00eb\u201d, reagimi n\u00eb gjendje stresi. Ky reagim n\u00eb fakt varet nga situata ku ndodheni, kur situata stresuese kalon, trupi kthehet n\u00eb gjendjen e tij normale.<\/p>\n

*Opinionet e autor\u00ebve nuk paraqesin domosdoshm\u00ebrisht edhe opinionin e Prizren Post.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Fillimi i jav\u00ebs mund t\u2019iu gjej\u00eb t\u00eb lodhur e t\u00eb stresuar. Ideja q\u00eb do t\u00eb riktheheni mes rr\u00ebmuj\u00ebs s\u00eb zyr\u00ebs, zhurmave dhe urdhrave, ju b\u00ebn q\u00eb t\u00eb mbuloheni dhe t\u00eb mos d\u00ebshironi asgj\u00eb m\u00eb shum\u00eb se ngroht\u00ebsin\u00eb e shtratit tuaj. E r\u00ebnd\u00ebsishme \u00ebsht\u00eb q\u00eb t\u00eb shmangni stresin dhe t\u00eb ndiqni disa k\u00ebshilla t\u00eb ekspert\u00ebve. Rregulli […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[2018,2559],"class_list":["post-30885","post","type-post","status-publish","format-standard","hentry","category-opinione","tag-eroll-velija","tag-opinion"],"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/30885","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/comments?post=30885"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/30885\/revisions"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=30885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=30885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=30885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}