(K\u00ebshilla dhe aktivitete p\u00ebr t\u00eb rinj\u00eb dhe f\u00ebmij\u00ebt)
\nRrethanat e tanishme kan\u00eb sjellur ndryshime t\u00eb papritura dhe dramatike n\u00eb mjedisin ton\u00eb t\u00eb jasht\u00ebm dhe t\u00eb pun\u00ebs, n\u00eb jet\u00ebn ton\u00eb private dhe praktikat tona t\u00eb pun\u00ebs. Kjo \u00ebsht\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb pashmangshme shum\u00eb stresuese p\u00ebr t\u00eb gjith\u00eb, si n\u00eb nivelin profesional ashtu edhe n\u00eb at\u00eb personal. P\u00ebr disa ka tendosje dhe shqet\u00ebsim t\u00eb shtuar p\u00ebr t\u00eb qen\u00eb larg nga t\u00eb dashurit e tyre p\u00ebr sigurin\u00eb dhe mir\u00ebqenien e tyre; dhe p\u00ebr disa t\u00eb tjer\u00eb arg\u00ebtimi familjar, k\u00ebrk\u00ebsat e pun\u00ebs, n\u00eb vende t\u00eb mbyllura ngjan\u00eb n\u00eb nj\u00eb mashtrim.
\nPandemia e Covid 19 p\u00ebrveq q\u00eb \u00ebsht\u00eb nj\u00eb rrezik i v\u00ebrtet\u00eb fizik gjithashtu krijon nj\u00eb k\u00ebrc\u00ebnim t\u00eb r\u00ebnd\u00ebsish\u00ebm psikologjik. P\u00ebrgjigja jon\u00eb normale, automatike “lufto ose fluturo” na ndihmon t\u00eb na mbroj\u00eb nga k\u00ebrc\u00ebnimet dhe rreziqet e perceptuara te cilat mund t\u00eb mos jen\u00eb m\u00eb t\u00eb dobishme – k\u00ebrc\u00ebnimet q\u00eb ne i perceptojm\u00eb jan\u00eb gjithnj\u00eb t\u00eb pranishme, t\u00eb padukshme, t\u00eb paparashikueshme por vazhdueshme. Nj\u00eb p\u00ebrgjigje normale nga frika mund t\u00eb jet\u00eb \u2018fluturo\u2019 – p\u00ebr t’i ikur k\u00ebrc\u00ebnimeve q\u00eb ne perceptojm\u00eb, por n\u00eb rrethanat e tanishme, kjo nuk \u00ebsht\u00eb nj\u00eb mund\u00ebsi. P\u00ebrgjigja e dyt\u00eb e frik\u00ebs mund t\u00eb jet\u00eb ‘lufto’ – t\u00eb p\u00ebrpiqeni t\u00eb luftoni k\u00ebrc\u00ebnimin ose rrezikun q\u00eb perceptojm\u00eb, p\u00ebrs\u00ebri p\u00ebrve\u00e7 k\u00ebrc\u00ebnimit i cili \u00ebsht\u00eb i paduksh\u00ebm dhe latent. P\u00ebrgjigja e tret\u00eb p\u00ebr frik\u00ebn, mund t\u00eb jet\u00eb nj\u00eb \u2018mos reagim\u2019 ose ngrirje – mund t\u00eb ndjehemi sikur nuk dim\u00eb \u00e7far\u00eb t\u00eb b\u00ebjm\u00eb, ku t\u00eb kthehemi, si ta trajtojm\u00eb k\u00ebt\u00eb k\u00ebrc\u00ebnim t\u00eb vazhduesh\u00ebm, t\u00eb paparashikuesh\u00ebm dhe t\u00eb friksh\u00ebm q\u00eb nuk mund ta shohim. Ne ndjehemi sikur nuk kemi kontroll mbi k\u00ebt\u00eb k\u00ebrc\u00ebnim dhe ndjehemi t\u00eb bllokuar, ose t\u00eb ngrir\u00eb.
\nK\u00ebto ndjenja neve na mposhtin dhe krijojn\u00eb ankthe t\u00eb reja t\u00eb cilat na \u00e7ojn\u00eb n\u00eb zhg\u00ebnjime, acarime, zem\u00ebrim dhe agresivitet duke drejtuar fajin dhe drejtuar gishtin nga vetja ose t\u00eb tjeret.
\n1. Hapat e siguris\u00eb: Merrni informacion t\u00eb besuesh\u00ebm nga ekspert\u00ebt mjek\u00ebsor\u00eb dhe merrni masat paraprake kryesore rekomanduar nga Organizata Bot\u00ebrore e Sh\u00ebndetit (larja e duarve, distanca sociale etj) keni kujdes nga besimi ose p\u00ebrhapja e informacionev nga burime jo t\u00eb besueshme.
\n2. Njoftimi dhe pranimi: Ajo q\u00eb po ju b\u00ebn\u00eb vecan\u00ebrisht\u00eb ankthioz\u00eb ose t\u00eb irrituar n\u00eb k\u00ebt\u00eb situat\u00eb, pranojeni at\u00eb- \u00ebsht\u00eb \u00eb r\u00ebnd\u00ebsishm\u00eb t\u00eb pranoni realitetin q\u00eb ju b\u00ebn\u00eb t\u00eb ndiheni i frik\u00ebsuar dhe \u00ebsht\u00eb e sh\u00ebndetshm\u00eb t\u2019I vendosni nj\u00eb em\u00ebr dhe t\u00eb flisni me shok\u00ebt, ose miqt tuaj se sat \u00eb reagoni me zem\u00ebrim, inat dhe acarim.
\n3. Pusho para se t\u00eb reagosh: Ne mund t\u00eb reagojm\u00eb ndaj k\u00ebrc\u00ebnimeve t\u00eb perceptuara shpesh me ankth dhe frik\u00eb- kjo mund t\u00eb eskaloj\u00eb n\u00eb panik shum\u00eb shpejt p\u00ebr disa njer\u00ebz. Mund t\u00eb b\u00ebhet gjithashtu “ngjit\u00ebse” – mund t\u00eb eskaloni edhe ankthin e njer\u00ebzve t\u00eb tjer\u00eb dhe sjelljet e panikut. Ndalo, merr disa her\u00eb frym\u00eb thell\u00eb dhe num\u00ebro n\u00eb 10 – p\u00ebrpara se t\u00eb reagosh. Ji i hapur p\u00ebr t\u00eb d\u00ebgjuar t\u00eb tjer\u00ebt dhe t\u00eb af\u00ebrmit at\u00eb \u00e7far\u00eb planifikoni t\u00eb b\u00ebni.
\n4. Reflektoni: Ankthi mund t\u00eb jet\u00eb shkaktari i shum\u00eb mendimeve shqet\u00ebsuese, realiteteve me t\u00eb cilat p\u00ebrballeni ju dhe t\u00eb dashurit tuaj- por\u00e7far\u00eb \u00ebsht\u00eb ajo q\u00eb po ju b\u00ebn t\u00eb ndjeheni ve\u00e7an\u00ebrisht t\u00eb shqet\u00ebsuar tani, dhe pse? Mos harroni, jo t\u00eb gjitha mendimet jan\u00eb fakte. Jo gjith\u00e7ka q\u00eb d\u00ebgjojm\u00eb ose lexojm\u00eb \u00ebsht\u00eb e v\u00ebrtet\u00eb. Jo gjith\u00e7ka q\u00eb shohim \u00ebsht\u00eb ashtu si\u00e7 e perceptojm\u00eb ne. Pyete veten: a duhet t\u00eb zbuloj m\u00eb shum\u00eb, t\u00eb shoshit m\u00eb tep\u00ebr \u00e7far\u00eb \u00ebsht\u00eb informacion i besuesh\u00ebm dhe \u00e7far\u00eb jo\u2026?
\n5. Fokusohu n\u00eb t\u00eb tashm\u00ebn dhe lidhu me vetvet\u00ebn: mbyll\u00ebni syt\u00eb tuaj ose uln shikimin dhe p\u00ebrqendrohuni n\u00eb frym\u00ebn tuaj, duke e b\u00ebr\u00eb at\u00eb m\u00eb t\u00eb ngadalt\u00eb (p.sh. uluni t\u00eb qet\u00eb dhe vendosni nj\u00ebr\u00ebn dor\u00eb n\u00eb bark, merni frym\u00eb thell\u00eb p\u00ebrmes hund\u00ebs p\u00ebr 4 sekonda mbajeni . ajrin n\u00eb mushk\u00ebri 4 sekonda dhe pastaj nxirreni ngadal\u00eb p\u00ebrmes goj\u00ebs suaj, me buz\u00ebt tuaja t\u00eb hapura sikur fryni n\u00ebp\u00ebr nj\u00eb pipe 6 sekonda. Mbani syt\u00eb tuaj t\u00eb mbyllur ose ulur, skanoni t\u00ebr\u00eb trupin tuaj dhe pyesni veten: Cilat jan\u00eb reaksione e mia fizike? Cfar\u00eb mund t\u00eb prek dhe t\u00eb ndiej? Cfar\u00eb mund t\u00eb d\u00ebgjoj, \u00e7far\u00eb mund t\u00eb nuhas?
\n6. Q\u00ebndroni rehat: Mos i k\u00ebrkoni n\u00eb google simptomat tuaja qe jan\u00eb t\u00eb lidhura me ankthin duke i ngat\u00ebrruar me Covid-19. N\u00eb vend t\u00eb k\u00ebsaj p\u00ebrdorni hapat q\u00eb ju b\u00ebn\u00eb t\u00eb ndiheni t\u00eb qet\u00eb, nd\u00ebrto dit\u00ebn t\u00ebnde me an\u00ebn e meditimit, ushtrimeve relaksuese t\u00eb muskujve, ushtrimet e frym\u00ebmarrjes, vizatimeve.
\n7. Aft\u00ebsit p\u00ebrballuese:
\nSi t\u2019i ndryshojm\u00eb mendimet e pabaza ose iracionale
\nAnkthi mund t\u00eb zmadhohet nga mendimet joracionale. P\u00ebr shembull, mendimet q\u00eb \u00abdi\u00e7ka e keqe do t\u00eb ndodh\u00eb “ose ” Un\u00eb do t\u00eb b\u00ebj nj\u00eb gabim \u201c mund t\u00eb kemi munges\u00eb provash, por prap\u00ebseprap\u00eb ka nj\u00eb ndikim n\u00eb m\u00ebnyr\u00ebn se si ndihesh. Duke sfiduar k\u00ebto mendime, ju mund t\u00eb zvog\u00ebloni ankthin.
\nVendos mendimet si gjykim .
\nZgjidhni nj\u00eb mendim q\u00eb ka kontribuar n\u00eb ankthin tuaj.Mblidhni prova n\u00eb mb\u00ebshtetjen e mendimit tuaj (vet\u00ebm fakte t\u00eb verifikueshme), dhe perseri silluni rreth mendimit tuaj. Krahasoni provat dhe p\u00ebrcaktoni n\u00ebse mendimi juaj \u00ebsht\u00eb i sakt\u00eb apo jo.
\nP\u00ebrdorni pyetjet socratike. Vini n\u00eb dyshim mendimet q\u00eb kontribuojn\u00eb n\u00eb ankthin tuaj. Pyesni veten:
\n“A eshte mendimi im \u00ebsht\u00eb i bazuar n\u00eb fakte apo ndjenja?”
\n“Si do ta shihte shoqja ime m\u00eb e mir\u00eb kete situat\u00eb ose prindi?\u201c
\n“Sa ka t\u00eb shans\u00eb q\u00eb frika ime t\u00eb b\u00ebhet e v\u00ebrtet\u00eb?”
\n\u201cN\u00ebse frika ime b\u00ebhet e v\u00ebrtet\u00eb, a do t\u00eb ket\u00eb r\u00ebnd\u00ebsi akoma brenda nj\u00eb jave? Nje muaj? Nj\u00eb vit?”
\n8. D\u00ebgjo intiut\u00ebn t\u00ebnde: \u2013 kujto q\u00eb \u2018intuita\u2019 ushqehet nga frika dhe pengon aft\u00ebsit\u00eb tona duke deformuar dhe duke mos vler\u00ebuar sakt situat\u00ebn me t\u00eb cil\u00ebn ballafaqohemi
\nNdaj\u00eb koh\u00eb kur me t\u00eb v\u00ebrt\u00ebt ballafaqohesh me vet\u00ebn (shih k\u00ebshill\u00ebn nr 5) Pyete vetvet\u00ebn: Cfar\u00eb po ndodh tani me mua? Pse jam kaq i frik\u00ebsuar? A jam me t\u00eb v\u00ebrt\u00ebt n\u00eb rrezik tani, n\u00eb k\u00ebt\u00eb koh\u00eb? Cka \u00ebsht\u00eb kjo nj\u00eb rrezik apo k\u00ebrc\u00ebnim? Cfar\u00eb jam tashm\u00eb duke b\u00ebb\u00eb p\u00ebr ta mbajtur situat\u00ebn time t\u00eb sigurt?<\/p>\n
9. Lidhuni me t\u00eb tjer\u00ebt: p\u00ebrdorni \u00e7far\u00ebdo mjeti virtual q\u00eb keni n\u00eb dispozicion p\u00ebr t\u00eb q\u00ebndruar t\u00eb lidhur dhe jo t\u00eb izoloni veten nga t\u00eb tjer\u00ebt – ne jemi qenie shoq\u00ebrore, dhe marr\u00ebdh\u00ebniet personale, mb\u00ebshtet\u00ebse jan\u00eb thelb\u00ebsore n\u00eb ruajtjen e perspektiv\u00ebs, ngritjen e humorit ton\u00eb, t\u00eb qeshurat, duke na ndihmuar t\u00eb p\u00ebrqendrohemi n\u00eb p\u00ebrditshm\u00ebrin\u00eb e tanishme.
\nMbani mend:
\nLejoni veten t\u00eb jeni njer\u00ebzor, sepse ju jeni!
\nPranoni se jeni njer\u00ebz. T\u00eb gjith\u00eb nuk mund t\u00eb jemi positive t\u00ebr\u00eb koh\u00ebn. Ne ndonj\u00ebh\u00ebr\u00eb mund t\u00eb ndjehemi zot\u00eb p\u00ebr t\u00eb p\u00ebrballuar nj\u00eb gjendje, ne mund t\u00eb b\u00ebjm\u00eb gabime, t\u00eb zhg\u00ebnjehemi, irritohemi dhe t\u00eb zem\u00ebrohemi me t\u00eb t\u00eb tjer\u00ebt, p\u00ebrfshir\u00eb f\u00ebmij\u00ebt tan\u00eb dhe t\u00eb dashurit e tjer\u00eb. K\u00ebto situate ekstreme neve na testojn se sa jemi t\u00eb aft\u00eb t\u00eb jemi human, t\u00eb shfaqim sjellje prosociale, empati, dhe dhembshm\u00ebri me t\u00eb tjer\u00ebt. <\/p>\n
Kujdesuni p\u00ebr koh\u00ebn e gjumit: Gjumi \u00ebsht\u00eb nj\u00eb fenomen normal, dhe thelb\u00ebsor p\u00ebr sh\u00ebndetin dhe mir\u00ebqenien tuaj. Derisa gjumi nuk mund t\u00eb detyrohet, ve\u00e7an\u00ebrisht kur jeni n\u00ebn stres, \u00ebsht\u00eb e dobishme t\u00eb praktikoni vet\u00eb-kujdesin p\u00ebr t’ju siguruar gjum\u00eb t\u00eb rehatsh\u00ebm. P\u00ebrpiquni t\u00eb mbani t\u00eb nj\u00ebjtat rituale t\u00eb gjumit, shmangni televizionin menj\u00ebher\u00eb para gju<\/p>\n","protected":false},"excerpt":{"rendered":"
(K\u00ebshilla dhe aktivitete p\u00ebr t\u00eb rinj\u00eb dhe f\u00ebmij\u00ebt) Rrethanat e tanishme kan\u00eb sjellur ndryshime t\u00eb papritura dhe dramatike n\u00eb mjedisin ton\u00eb t\u00eb jasht\u00ebm dhe t\u00eb pun\u00ebs, n\u00eb jet\u00ebn ton\u00eb private dhe praktikat tona t\u00eb pun\u00ebs. Kjo \u00ebsht\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb pashmangshme shum\u00eb stresuese p\u00ebr t\u00eb gjith\u00eb, si n\u00eb nivelin profesional ashtu edhe n\u00eb at\u00eb personal. […]<\/p>\n","protected":false},"author":1,"featured_media":55273,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":{"0":"post-55272","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lajme"},"_links":{"self":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/55272","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/comments?post=55272"}],"version-history":[{"count":0,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/55272\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/55273"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=55272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=55272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=55272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}