{"id":12869,"date":"2020-05-01T08:51:54","date_gmt":"2020-05-01T08:51:54","guid":{"rendered":"https:\/\/www.wholecelium.com\/?p=12869"},"modified":"2023-05-11T18:37:52","modified_gmt":"2023-05-11T16:37:52","slug":"5-veidi-ka-saglabat-koncentresanas-spejas-blokesanas-laika","status":"publish","type":"post","link":"https:\/\/www.wholecelium.com\/lv\/blog\/5-ways-to-stay-centred-in-lockdown\/","title":{"rendered":"5 lab\u0101kie veidi, k\u0101 saglab\u0101t koncentr\u0113\u0161anos blo\u0137\u0113\u0161anas laik\u0101"},"content":{"rendered":"<p><\/p>\n\n\n\n<p>Ta\u010du daudziem cilv\u0113kiem sl\u0113g\u0161anas beigas v\u0113l nav redzamas. T\u0101 k\u0101 gais\u0101 valda tik liels satraukums, ir viegli vienlaikus justies panik\u0101 un paraliz\u0113ti, nezinot, ko dar\u012bt. \u0160\u012b bezpal\u012bdz\u012bbas saj\u016bta var attur\u0113t j\u016bs no pas\u0101kumu veik\u0161anas, lai dz\u012bvotu pilnv\u0113rt\u012bgi savu sl\u0113gt\u0101 re\u017e\u012bma dz\u012bvi. \u0145emot v\u0113r\u0101, ka p\u0113c Kovid-19 pand\u0113mijas cilv\u0113ki zi\u0146o par daudz augst\u0101ku trauksmes un depresijas l\u012bmeni, ir svar\u012bg\u0101k nek\u0101 jebkad agr\u0101k s\u0101kt r\u016bp\u0113ties par sevi gan emocion\u0101li, gan fiziski.\u00a0<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p><strong>M\u0113s esam izveidoju\u0161i sarakstu ar 5 lab\u0101kajiem veidiem, k\u0101 saglab\u0101t l\u012bdzsvaru blo\u0137\u0113\u0161anas laik\u0101, lai pal\u012bdz\u0113tu jums \u0161aj\u0101 d\u012bvainaj\u0101 jaunaj\u0101 pasaul\u0113. Palieciet stipri!<\/strong><\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-maintain-a-routine\"><em>Uztur\u0113t rut\u012bnu<\/em><\/h2>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Labi, s\u0101kum\u0101 tas var \u0161\u0137ist garlaic\u012bgi, bet ir \u013coti svar\u012bgi saglab\u0101t rut\u012bnu. Iesp\u0113jams, esat paman\u012bju\u0161i, ka dienas, \u0161\u0137iet, bez formas un formas sapl\u016bst viena otr\u0101. No jums ir atkar\u012bgs, k\u0101 \u0161o formu veidot! Tie\u0161i \u0161eit j\u016bs varat p\u0101r\u0146emt kontroli p\u0101r dz\u012bvi laik\u0101, kad ir viegli justies bezsp\u0113c\u012bgam. M\u0113\u0123iniet katru dienu celties aptuveni vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101, varb\u016bt uzst\u0101diet modin\u0101t\u0101ju un neatlaidiet to! Kad esat c\u0113lies, s\u0101ciet savu dienu.<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Plan a timetable that suits you, whether that includes a daily exercise session or observing proper mealtimes (not eating peanut butter from the jar while staring into space!) If you are working or studying at home, set up a special designated area for this to happen, rather than slump in bed or on the sofa. When working from home it is hard to separate work tasks from leisure time, meaning you\u2019re never really \u2018working\u2019 or \u2018relaxing\u2019, leaving you in an uncomfortable limbo.\u00a0Making a clear differentiation can really help. If you want to go overboard you could even decorate your desk with a pot plant or framed pictures of family, for the full \u2018office\u2019 effect!<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-practice-mindfulness\"><em>Praktiz\u0113jiet apzin\u0101t\u012bbu<\/em><\/h2>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Praktiz\u0113t apzin\u0101t\u012bbu noz\u012bm\u0113 piln\u012bb\u0101 savienoties ar to, kas ir \u0161eit un tagad. Ir k\u0101rdino\u0161i sap\u0146ot par tagadni un iedom\u0101ties visas lietas, ko dar\u012bsiet, kad sl\u0113g\u0161ana beigsies. Tom\u0113r, ja paskat\u0101s uz to no cita skatu punkta, t\u0101 ir laika d\u0101vana. Laiks, p\u0113c kura j\u016bs, iesp\u0113jams, ilgoj\u0101ties, kad dz\u012bve bija aiz\u0146emta un drud\u017eaina. Izbaudiet sevi un apk\u0101rtni ar \"ies\u0101c\u0113ja pr\u0101tu\", \u0161aj\u0101 br\u012bd\u012b, nevis uztraucieties par pag\u0101tni vai n\u0101kotni. Da\u017eas metodes, kas pal\u012bdz\u0113s jums b\u016bt uzman\u012bgiem, ir \u013coti vienk\u0101r\u0161as. Piem\u0113ram:<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Elpo\u0161anas vingrin\u0101jumi -<\/strong> Kad esam satraukti, m\u016bsu \u0137ermenis rea\u0123\u0113, liekot mums elpot \u0101tr\u0101k un l\u0113n\u0101k. Dzi\u013ci ieelpojot un izelpojot, j\u016bs tie\u0161i c\u012bn\u0101ties ar trauksmes fiziskajiem simptomiem. S\u0101ciet ar ieelpu caur degunu uz 4 sekund\u0113m, p\u0113c tam izelpojiet caur muti uz 8 sekund\u0113m.<\/li>\n<\/ul>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Atz\u012bstiet savas j\u016btas -<\/strong> Varb\u016bt j\u016bs <em>ir<\/em> skumji. Tas ir labi. T\u0101 viet\u0101, lai m\u0113\u0123in\u0101tu ignor\u0113t vai noniecin\u0101t savas emocijas, atz\u012bstiet t\u0101s. T\u0101 t\u0101s b\u016bs viegl\u0101k p\u0101rvar\u0113t.\u00a0<\/li>\n<\/ul>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Koncentr\u0113jieties uz to, ko dar\u0101t.<\/strong> K\u0101d\u0113\u013c gan nem\u0113\u0123in\u0101t patie\u0161\u0101m pietuvin\u0101t to deta\u013cu izp\u0113ti, kuras parasti varat palaist gar\u0101m? (galu gal\u0101 jums ir laiks!) Klausoties m\u016bziku, patie\u0161\u0101m ieklausieties. Atz\u012bm\u0113jiet basa l\u012bniju, vok\u0101la emocijas, to, kur tas uzplaukst un kur samazin\u0101s. \u0112\u0161anas laik\u0101 patie\u0161\u0101m izgar\u0161ojiet \u0113dienu - atpaz\u012bstiet gar\u0161as un sast\u0101vda\u013cas. \u012apa\u0161i, ja \u0113dienu gatavoj\u0101t pats!\u00a0<\/li>\n<\/ul>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-microdose\"><em>Mikrodozes<\/em><\/h2>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Mikrodoz\u0113\u0161ana\u00a0<a href=\"https:\/\/www.wholecelium.com\/lv\/wiki\/mikologija\/what-is-psilocybin\/\" target=\"_blank\" rel=\"noopener\">psilocib\u012bns<\/a>, kas ir burvju trife\u013cu akt\u012bv\u0101 viela, ir pier\u0101d\u012bts, ka tai ir pozit\u012bva ietekme uz gar\u012bg\u0101s vesel\u012bbas probl\u0113m\u0101m. Daudzas no \u0161\u012bm probl\u0113m\u0101m, piem.\u00a0<a href=\"https:\/\/www.wholecelium.com\/lv\/emuars\/mikrodozesana-burvju-trifeles-depresijas-arstesanai\/\" target=\"_blank\" rel=\"noopener\">depresija<\/a>, trauksme un <a href=\"https:\/\/www.wholecelium.com\/lv\/emuars\/psilocibina-mikrodozesana-alkoholisma-arstesanai\/\" target=\"_blank\" rel=\"noreferrer noopener\">vielu atkar\u012bba<\/a> kop\u0161 pand\u0113mijas s\u0101kuma ir palielin\u0101jies. Psilocib\u012bna mikrodoz\u0113\u0161ana, pateicoties t\u0101 dabiskaj\u0101m seroton\u012bna imit\u0113\u0161anas \u012bpa\u0161\u012bb\u0101m, k\u013c\u016bst par arvien popul\u0101r\u0101ku \u0161o slim\u012bbu \u0101rst\u0113\u0161anas izv\u0113li.\u00a0<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Protams, mikrodoz\u0113\u0161ana ir lieliska pa\u0161apr\u016bpes metode ar\u012b tad, ja jums nav nevienas no \u0161\u012bm probl\u0113m\u0101m. Mikrodoz\u0113t\u0101ji bie\u017ei zi\u0146o par augst\u0101ku rado\u0161uma, koncentr\u0113\u0161an\u0101s, ener\u0123ijas un emocion\u0101l\u0101s saiknes l\u012bmeni. Ikdienas aktivit\u0101tes ir tikai nedaudz uzlabotas. Ja, iesp\u0113jams, j\u016bs j\u016btaties diezgan stagn\u0113jo\u0161i un garlaic\u012bgi, mikrodoz\u0113\u0161ana var\u0113tu b\u016bt atsl\u0113ga, lai atjaunotu saikni ar apk\u0101rt\u0113jo vidi. Tas var\u0113tu iedvesmot j\u016bs turpin\u0101t projektus, kurus s\u0101k\u0101t blo\u0137\u0113\u0161anas s\u0101kum\u0101, vai pat vienk\u0101r\u0161i atjaunot saikni ar pasauli kopum\u0101. T\u0101 k\u0101 \u0161obr\u012bd ir tik viegli justies atsaist\u012btam, it k\u0101 zem \u016bdens, tas var\u0113tu b\u016bt atsl\u0113ga, lai atg\u016btu savu vitalit\u0101ti.\u00a0<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Uzziniet vair\u0101k par mikrodoz\u0113\u0161anu <a href=\"https:\/\/www.wholecelium.com\/lv\/wiki\/psilocibina-mikrodozesana-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161eit<\/a>!<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-connect-with-friends-creatively\"><em>Rado\u0161i sazinieties ar draugiem<\/em><\/h2>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>J\u016bs, iesp\u0113jams, esat pietuvin\u0101jies un piedal\u012bjies m\u0101jas ball\u012bt\u0113s, un, ja esat vec\u0101s paaudzes lietot\u0101js, ar\u012b Skype ar visiem draugiem un \u0123imeni. Tas ir lielisks s\u0101kums, jo p\u0113t\u012bjumi liecina, ka pat virtu\u0101lais acu kontakts var b\u016bt tuvu re\u0101lajai saskarsmei. Videozvani ar tuviniekiem var rad\u012bt l\u012bdz pat <a href=\"https:\/\/www.miamiherald.com\/news\/coronavirus\/article242200466.html\" target=\"_blank\" rel=\"noreferrer noopener\">80% oksitoc\u012bna<\/a> saist\u012bta ar faktisku fizisku kontaktu.\u00a0<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Tom\u0113r! Iesp\u0113jams, ir pien\u0101cis laiks to mazliet sajaukt. Esiet god\u012bgi, iesp\u0113jams, ka kop\u0161 vakardienas, kad zvan\u012bj\u0101t savam lab\u0101kajam draugam, daudz kas nav main\u012bjies. Daudzi cilv\u0113ki izdom\u0101 atjaut\u012bgus veidus, k\u0101 socializ\u0113ties un izklaid\u0113ties sl\u0113g\u0161anas laik\u0101. L\u016bk, da\u017ei piem\u0113ri:<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rakst\u012bt v\u0113stules - <\/strong>L\u012bdz ar dz\u012bves tempa pal\u0113nin\u0101\u0161anos ir s\u0101ku\u0161i atgriezties vesel\u012bgi ieradumi, m\u0101ksla un amatniec\u012bba, maizes cep\u0161ana utt. K\u0101p\u0113c neatv\u0113l\u0113t laiku, lai uzrakst\u012btu v\u0113stuli vai pastkarti k\u0101dam t\u0101lajam draugam? Personisks piesk\u0101riens pal\u012bdz k\u0101dam justies \u012bpa\u0161am. Turkl\u0101t da\u013ca prieka ir gaid\u012b\u0161ana. J\u016bs ar nepaciet\u012bbu gaid\u012bsiet pasta s\u016bt\u012bjumu katru dienu, gaidot drauga atbildi.\u00a0<\/li>\n<\/ul>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>E-pasta \u0137\u0113des -\u00a0<\/strong> Daudzi cilv\u0113ki izmanto pietic\u012bgo e-pasta \u0137\u0113di, lai cits ar citu dal\u012btos ar liet\u0101m. No recept\u0113m un dzejo\u013ciem l\u012bdz m\u016bzikas atska\u0146o\u0161anas sarakstiem - ja to var nos\u016bt\u012bt pa e-pastu, to var izdar\u012bt. Rezult\u0101t\u0101 j\u016bs varat izveidot 20 draugu \"parakstu\" recep\u0161u kolekciju, portretus, ko esat uz\u0146\u0113mu\u0161i viens no otra, vai kop\u012bgu karant\u012bnas atska\u0146o\u0161anas sarakstu!<\/li>\n<\/ul>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Viktor\u012bnas -<\/strong> Izv\u0113lieties savu video\u010data platformu, pulc\u0113jiet draugus un organiz\u0113jiet viktor\u012bnu! Pl\u0101nojiet katru k\u0101rtu: Visp\u0101r\u012bgas zin\u0101\u0161anas, v\u0113sture, popkult\u016bra, Simpsoni... jebkas var b\u016bt kategorija. Da\u017ei cilv\u0113ki ir pat iestud\u0113ju\u0161i slavenas ainas no film\u0101m, lai vi\u0146u draugi var\u0113tu uzmin\u0113t! Vien\u012bgais ierobe\u017eojums ir j\u016bsu rado\u0161ums...<\/li>\n<\/ul>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-exercise\"><em>Exercise<\/em><\/h2>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Protams, daudziem vien\u012bgais laiks, kad dr\u012bkst doties \u0101r\u0101, ir treni\u0146\u0161 vai brauciens uz lielveikalu. Tas noz\u012bm\u0113, ka cilv\u0113ki, kas iepriek\u0161 nebija sporta z\u0101les za\u0137i, ir s\u0101ku\u0161i skriet vai tren\u0113ties, lai vienk\u0101r\u0161i b\u016btu \u0101r\u0101. Tas ir labi, jo kop\u0161 sl\u0113g\u0161anas vairums cilv\u0113ku ir k\u013cuvu\u0161i daudz mazkust\u012bg\u0101ki. Ja varat, ir pat\u012bkami skriet dab\u0101, jo \u012bpa\u0161i t\u0101p\u0113c, ka pavasaris ir s\u0101cies un pies\u0101r\u0146ojuma l\u012bmenis ir samazin\u0101jies.\u00a0<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Ja v\u0113laties papildus vingrin\u0101jumus, k\u0101p\u0113c gan nes\u0101kt nodarboties ar vingro\u0161anu m\u0101j\u0101s? Youtube ir pieejamas visu \u017eanru vingro\u0161anas nodarb\u012bbas! No nomierino\u0161\u0101m jogas un medit\u0101cijas nodarb\u012bb\u0101m l\u012bdz klasisk\u0101m jogas un medit\u0101cijas nodarb\u012bb\u0101m, k\u0101 ar\u012b vair\u0101k bootcamp vibr\u0101cij\u0101m. <a href=\"https:\/\/www.youtube.com\/watch?v=deKHYCsjseg\" target=\"_blank\" rel=\"noreferrer noopener\">D\u017eeinas Fondas treni\u0146\u0161<\/a>, fitnesu var sasniegt no m\u0101j\u0101m!\u00a0<\/p>\n<p>\n<\/p>\n\n<p><\/p>\n<p><\/p>\n\n\n\n<p>Tr\u016bkst apr\u012bkojuma? Improviz\u0113jiet! Pupi\u0146u vai tom\u0101tu bund\u017eas var izmantot k\u0101 atsvarus, bet m\u012bkstu pakl\u0101ju - k\u0101 jogas pakl\u0101ju. Varb\u016bt, kad beigsies karant\u012bna, tu jau prat\u012bsi veikt st\u0101vus uz galvas...<\/p>\n<p>\n<\/p>\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>P\u0113d\u0113jo p\u0101ris m\u0113ne\u0161u laik\u0101 daudzu cilv\u0113ku dz\u012bve ir apg\u0101zusies k\u0101j\u0101m gais\u0101. Iesp\u0113jams, esat piln\u012bg\u0101 karant\u012bn\u0101, \"inteli\u0123ent\u0101\" blo\u0137\u0113\u0161anas vai soci\u0101l\u0101s izol\u0101cijas re\u017e\u012bm\u0101. Neatkar\u012bgi no apst\u0101k\u013ciem jums ir n\u0101cies piel\u0101goties p\u0101rmai\u0146\u0101m, kas var neb\u016bt ide\u0101las, p\u0101rmai\u0146\u0101m, kuras pag\u0101ju\u0161aj\u0101 gad\u0101 j\u016bs nekad neb\u016btu uzskat\u012bju\u0161i par iesp\u0113jam\u0101m! Laika gait\u0101 j\u016bs, iesp\u0113jams, esat izdz\u0113ris visu Netflix, veicis nev\u0113lamu matu sak\u0101rtojumu, str\u012bd\u0113jies ar karant\u012bnas biedru, pilnveidojis ban\u0101nu maizi vai vienk\u0101r\u0161i palielin\u0101jis visus savus draugus, horizont\u0101li gu\u013cot uz d\u012bv\u0101na.\u00a0<\/p>","protected":false},"author":1,"featured_media":17783,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"topics":[],"class_list":["post-12869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychedelic-culture"],"_links":{"self":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts\/12869","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/comments?post=12869"}],"version-history":[{"count":2,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts\/12869\/revisions"}],"predecessor-version":[{"id":123906,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts\/12869\/revisions\/123906"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/media\/17783"}],"wp:attachment":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/media?parent=12869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/categories?post=12869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/tags?post=12869"},{"taxonomy":"topics","embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/topics?post=12869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}