{"id":18224,"date":"2021-04-12T11:34:37","date_gmt":"2021-04-12T09:34:37","guid":{"rendered":"https:\/\/www.wholecelium.com\/?p=17768"},"modified":"2023-05-11T09:45:01","modified_gmt":"2023-05-11T07:45:01","slug":"ka-cinities-ar-trauksmi-pec-blokesanas","status":"publish","type":"post","link":"https:\/\/www.wholecelium.com\/lv\/blog\/how-to-combat-post-lockdown-anxiety\/","title":{"rendered":"K\u0101 c\u012bn\u012bties ar trauksmi p\u0113c blo\u0137\u0113\u0161anas"},"content":{"rendered":"

Iesp\u0113jams, vi\u0146i ir main\u012bju\u0161i karjeru, atkl\u0101ju\u0161i jaunus ce\u013cus, pat piedal\u012bju\u0161ies COVID-19 b\u0113rnu bumb\u0101. Da\u017ei diem\u017e\u0113l ir zaud\u0113ju\u0161i tuviniekus vai izj\u016bt ilgsto\u0161as sekas, ko rad\u012bja vi\u0146u pa\u0161u<\/em> koron\u0101r\u0101s infekcijas.\u00a0<\/strong><\/p>\n\n\n\n

Drosm\u012bga un trausla jauna pasaule<\/em><\/h2>\n\n\n\n

L\u012bdz ar zi\u0146\u0101m, ka daudzviet pasaul\u0113 s\u0101ku\u0161\u0101s atsl\u0101bin\u0101t sl\u0113g\u0161anas zonas, ir radies kolekt\u012bvs satraukums. whoop! <\/em>prieka. Daudz tiek run\u0101ts par konkr\u0113tiem vald\u012bbas noteiktiem datumiem - atpaka\u013cskait\u012b\u0161anu l\u012bdz br\u012bdim, kad m\u0113s var\u0113sim svin\u0113t t\u0101, it k\u0101 2019. gads b\u016btu no jauna! Notiek debates par vakcin\u0101cijas pas\u0113m un par to, k\u0101 m\u0113s varam saglab\u0101t pozit\u012bv\u0101s lietas, ko iem\u0101c\u012bj\u0101mies pand\u0113mijas laik\u0101, nevis atmest t\u0101s, tikl\u012bdz var\u0113sim augsti pieteikt sve\u0161iniekus. T\u0101 ir drosm\u012bga un trausla jauna pasaule. Un tie\u0161i drosm\u012bgi un trausli cilv\u0113ki taj\u0101 atgriez\u012bsies. <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

K\u0101 c\u012bn\u012bties ar trauksmi p\u0113c blo\u0137\u0113\u0161anas<\/em><\/h2>\n\n\n\n

Lai gan vair\u0101k nek\u0101 gadu tiek svin\u0113ta noteikumu, kas m\u016bs regul\u0113ja, atvieglo\u0161ana, ir daudz cilv\u0113ku, kurus p\u0101r\u0146\u0113mu\u0161as jaunas bailes. To sauc par \"trauksmi p\u0113c blo\u0137\u0113\u0161anas\", un, ja j\u016bs to izj\u016btat, j\u016bs neesat vieni. P\u0113t\u012bjum\u0101, kas veikts 2010. gad\u0101, konstat\u0113ts, ka cilv\u0113kam ir nepiecie\u0161amas vid\u0113ji 66 dienas, lai internaliz\u0113tu jaunu uzved\u012bbu un t\u0101 k\u013c\u016btu autom\u0101tiska. Blo\u0137\u0113\u0161anas gada laik\u0101 m\u0113s \u0161o laiku esam nodz\u012bvoju\u0161i vair\u0101kk\u0101rt. Tagad m\u0113s autom\u0101tiski izvair\u0101mies un j\u016btamies piesardz\u012bgi pret citiem, paniski baid\u0101mies no person\u012bg\u0101s telpas, no mask\u0101m, no vec\u0101ka gadag\u0101juma radiniekiem. Paties\u012bb\u0101 Apvienot\u0101s Karalistes pieaugu\u0161o p\u0113t\u012bjums<\/a> kas notika pag\u0101ju\u0161aj\u0101 gad\u0101, tika konstat\u0113ts, ka kop\u0161 sl\u0113g\u0161anas s\u0101kuma vi\u0146u trauksmes l\u012bmenis ir palielin\u0101jies par 50%. <\/p>\n\n\n\n

Daudziem cilv\u0113kiem sl\u0113g\u0161ana par\u0101d\u012bja, ka strukt\u016bras, kuras vi\u0146i uzskat\u012bja par stabil\u0101m - vai t\u0101s b\u016btu darba, sabiedr\u012bbas vai ekonomikas strukt\u016bras -, paties\u012bb\u0101 bija uzb\u016bv\u0113tas uz smilt\u012bm. K\u0101da b\u016bs atgrie\u0161an\u0101s dz\u012bv\u0113 ar \u0161\u012bm jaunaj\u0101m zin\u0101\u0161an\u0101m? <\/p>\n\n\n\n

Citi cilv\u0113ki uzskata, ka izol\u0113t\u0101ka dz\u012bve vi\u0146iem ir piem\u0113rota. Tas bija attaisnojums, lai paliktu m\u0101j\u0101s, izvair\u012btos no sarun\u0101m ar cilv\u0113kiem, kas vi\u0146us neuztrauc trok\u0161\u0146ainos b\u0101ros, un no t\u0101, ka vi\u0146i no r\u012bta braucot uz darbu, ir piespiesti pie metro loga. Pat doma apciemot k\u0101du radinieku, kuru neesat redz\u0113ju\u0161i gadu, kur\u0161 jaut\u0101sUN KO TU ESI DAR\u012aJIS? <\/em>ir pietiekami, lai iedvestu bailes sird\u012bs tiem, kuri ir pavad\u012bju\u0161i laiku, apsk\u0101vu\u0161i savu iek\u0161\u0113jo introvertu. <\/p>\n\n\n\n

K\u0101 j\u016bs varat viegl\u0101k atgriezties \u0161aj\u0101 pasaul\u0113? (Ja v\u0113laties!)<\/em><\/p>\n\n\n\n

L\u0113n\u0101m<\/em><\/h2>\n\n\n\n

Tikai j\u016bs varat izlemt, k\u0101d\u0101 temp\u0101 v\u0113laties no jauna iepaz\u012bt pasauli. Nej\u016bties spiests, ka Bekija no skolas, kas dzer mojito, ir par\u0101d\u012bjusies sav\u0101 Instagram st\u0101st\u0101. Pasaul\u0113 netr\u016bks mojito. Cilv\u0113ki, kuri cie\u0161 no soci\u0101l\u0101s trauksmes, m\u0113dz sevi skarbi sal\u012bdzin\u0101t ar citiem, un no \u0161\u012b ieraduma ir \u013coti gr\u016bti atbr\u012bvoties. Laba taktika ir run\u0101t ar sevi t\u0101, k\u0101 tu run\u0101tu ar savu lab\u0101ko draugu. Esiet laipni pret sevi - ko j\u016bs <\/em>ko v\u0113laties dar\u012bt? Tu ta\u010du neteiktu savam lab\u0101kajam draugam, ka vi\u0146\u0161 nav tik labs k\u0101 Bekija, tad k\u0101p\u0113c to dar\u012bt sev?! <\/p>\n\n\n\n

\"\"<\/a>\n
Vienm\u0113r ir vair\u0101k mojito<\/em><\/figcaption>\n<\/figure>\n\n\n\n

Ja v\u0113laties s\u0101kt l\u0113ni, varat s\u0101kt, organiz\u0113jot tik\u0161anos ar vienu vai diviem uzticamiem draugiem. Jums nav j\u0101dodas uz krogu vai ros\u012bgu kafejn\u012bcu, j\u016bs varat vienk\u0101r\u0161i doties pastaig\u0101, k\u0101 to dar\u012bj\u0101t sl\u0113gt\u0101 re\u017e\u012bm\u0101, bet v\u0113rot un sagremot apk\u0101rt notieko\u0161\u0101s p\u0101rmai\u0146as. Vislab\u0101kais temps ir j\u016bsu pa\u0161u temps. <\/p>\n\n\n\n

Psihod\u0113liskie l\u012bdzek\u013ci var\u0113tu b\u016bt atsl\u0113ga<\/em><\/h2>\n\n\n\n

M\u0113s esam pla\u0161i aprakst\u012bju\u0161i faktu, ka psihed\u0113li\u0137i, piem\u0113ram. burvju s\u0113nes<\/a> un trifeles<\/a>, var \u0101rst\u0113t vair\u0101kus trauksmes trauc\u0113jumus, tostarp soci\u0101lo trauksmi, depresija<\/a>, PTSD un OKT<\/a>. \u0160\u012b p\u0113c blo\u0137\u0113\u0161anas trauksme noteikti ir l\u012bdzv\u0113rt\u012bgs kandid\u0101ts psilocib\u012bna \u0101rst\u0113\u0161anai. Psilocib\u012bns (psihoakt\u012bvs savienojums, kas ir ma\u0123iskaj\u0101s s\u0113n\u0113s un trifel\u0113s), <\/em>ir konstat\u0113ts, ka tas samazina aktivit\u0101ti noklus\u0113juma re\u017e\u012bma t\u012bkl\u0101. (DMN) <\/em>smadze\u0146u. DMN, vienk\u0101r\u0161\u0101k sakot, kontrol\u0113 to, k\u0101 m\u0113s sevi izt\u0113lojamies - m\u016bsu sevis t\u0113lu, m\u016bsu izpratni par pag\u0101tni, m\u016bsu n\u0101kotnes izt\u0113li - un pal\u012bdz attiec\u012bgi veidot m\u016bsu uzved\u012bbu. Tom\u0113r, ja t\u0101 k\u013c\u016bst p\u0101r\u0101k akt\u012bva, piem\u0113ram, p\u0113caizsl\u0113g\u0161an\u0101s trauksmes gad\u012bjum\u0101, t\u0101 var nopietni trauc\u0113t mums. Da\u017e\u0101dos p\u0113t\u012bjumos ir konstat\u0113ts, ka psilocib\u012bns ir burvis, kas uz laiku samazina DMN aktivit\u0101ti. K\u0101d\u0101 2016. gada p\u0113t\u012bjum\u0101 tika konstat\u0113ts, ka p\u0113c psilocib\u012bna ce\u013cojuma br\u012bvpr\u0101t\u012bgie zi\u0146oja, ka -<\/p>\n\n\n\n

 \"...samazin\u0101j\u0101s kl\u012bnicistu un pa\u0161nov\u0113rt\u0113tie depres\u012bv\u0101 garast\u0101vok\u013ca un trauksmes r\u0101d\u012bt\u0101ji, k\u0101 ar\u012b pieauga dz\u012bves kvalit\u0101te, dz\u012bves j\u0113ga un optimisms.\"<\/em><\/p>\n\n\n\n

Ir vair\u0101ki veidi, k\u0101 izmantot burvju s\u0113nes vai trifeles, lai mazin\u0101tu trauksmi p\u0113c aiztur\u0113\u0161anas.<\/p>\n\n\n\n

Mikrodoz\u0113\u0161ana<\/em><\/h3>\n\n\n\n

M\u016bsu pirmais ieteikums ir mikrodoz\u0113\u0161ana. Lietojot mazas, zemas halucinog\u0113nas devas, j\u016bs varat nomierin\u0101t savu DMN bez psihed\u0113liskiem efektiem. Tas var\u0113tu b\u016bt ide\u0101li piem\u0113rots, lai regul\u0101ri veicin\u0101tu p\u0101rliec\u012bbu, kas jums nepiecie\u0161ama, lai atgrieztos sabiedr\u012bb\u0101. (k\u0101 ar\u012b uzlabo j\u016bsu garast\u0101vokli, rado\u0161umu un daudz ko citu!) <\/em><\/p>\n\n\n\n

\"Pareizs\" ce\u013cojums<\/em><\/h3>\n\n\n\n

Ja jums \u0161\u0137iet, ka v\u0113laties piln\u012bg\u0101ku psilocib\u012bna satricin\u0101jumu, varb\u016bt \"\u012bsts\" halucinog\u0113na ce\u013cojums ir dom\u0101ts tie\u0161i jums. Padzi\u013cin\u0101ts gar\u012bgs ce\u013cojums var pal\u012bdz\u0113t jums piev\u0113rsties tam, kas j\u016bs uztrauc, un konfront\u0113t savas bailes. Tom\u0113r nesteidzieties! Padom\u0101jiet par savu nodoms <\/em>pirms ce\u013cojuma - ko v\u0113laties sasniegt, pajaut\u0101jiet, uzziniet. Pagaidiet ar\u012b, kam\u0113r j\u016btaties labi gar\u012bgi - ce\u013co\u0161ana trauksmes spir\u0101les laik\u0101 ir \u013coti b\u012bstama. ne <\/em>viens. Atkar\u012bb\u0101 no j\u016bsu pieredzes noteikti konsult\u0113jieties ar m\u016bsu doz\u0113\u0161anas tabula<\/a>, k\u0101 pirmo reizi nok\u013c\u016bt ce\u013cojum\u0101<\/a>, vienatn\u0113<\/a> un\/vai <\/em>Ieg\u0101d\u0101jieties sev ce\u013cojuma aukle<\/a> (tie var b\u016bt tie\u0161saist\u0113.) <\/em>Ja paveiksies, j\u016bs atrad\u012bsiet pavisam jaunu perspekt\u012bvu. <\/p>\n\n\n\n

Fokuss uz \u0101ru<\/em><\/h2>\n\n\n\n

Lai gan m\u0113s esam ieteiku\u0161i, ka jums nav sal\u012bdzin\u0101t <\/em>sevi citiem, dom\u0101\u0161ana <\/em>par citiem var b\u016bt labs veids, k\u0101 viegl\u0101k atgriezties sabiedr\u012bb\u0101. Iesp\u0113jams, ka da\u017ei no j\u016bsu draugiem vai \u0123imenes locek\u013ciem j\u016btas l\u012bdz\u012bgi k\u0101 j\u016bs! Pajaut\u0101jiet vi\u0146iem, k\u0101 tie <\/em>ko vi\u0146i dara un kas vi\u0146iem ir nepiecie\u0161ams. Lai gan, protams, ir j\u0101r\u016bp\u0113jas par sevi, r\u016bpes par citiem var padar\u012bt m\u016bs drosm\u012bgus. Varb\u016bt j\u016bs varat apvienoties, lai kop\u012bgi p\u0101rvar\u0113tu savas r\u016bpes. Kop\u0101 j\u016bs varat viens otru padar\u012bt stipr\u0101ku! <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Izstr\u0101d\u0101jiet atjaut\u012bgu pl\u0101nu!\u00a0<\/em><\/h2>\n\n\n\n

Ja j\u016btaties noraiz\u0113jies par atgrie\u0161anos norm\u0101l\u0101 dz\u012bv\u0113, iesp\u0113jams, pareiz\u0101kais risin\u0101jums ir izveidot da\u017eus pl\u0101nus, kas pal\u012bdz\u0113s jums, l\u012bdz jut\u012bsieties dro\u0161\u0101k. Piem\u0113ram, ja j\u016bs baid\u0101ties no sabiedrisk\u0101 transporta, izp\u0113tiet, vai ir iesp\u0113jams alternat\u012bvs transporta veids. vai<\/em> ja varat iepl\u0101not savu dienu t\u0101, lai var\u0113tu ce\u013cot p\u0113c vai pirms sastr\u0113gumstundas. Ja esat noraiz\u0113jies par atgrie\u0161anos darb\u0101, varb\u016bt varat aprun\u0101ties ar savu priek\u0161nieku par to, ka var\u0113tu s\u0101kt l\u0113ni, da\u013c\u0113ji str\u0101d\u0101jot no m\u0101j\u0101m, da\u013c\u0113ji dodoties uz biroju? Ja uz sav\u0101m ba\u017e\u0101m raudz\u012bsieties ar probl\u0113mu risin\u0101\u0161anas pieeju, j\u016bs noteikti atrad\u012bsiet kompromisu. <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Koncentr\u0113jieties uz pozit\u012bvajiem aspektiem<\/em><\/h2>\n\n\n\n

Varb\u016bt ir daudz lietu, kas jums ir paticis saist\u012bb\u0101 ar blo\u0137\u0113\u0161anu. Varb\u016bt j\u016bs v\u0113laties, lai j\u016bsu soci\u0101lais loks turpm\u0101k b\u016btu maz\u0101ks? Kam\u0113r vien j\u016bs to nedar\u0101t bai\u013cu d\u0113\u013c un ja tas ir t\u0101ds dz\u012bves ritms, kas jums patie\u0161\u0101m pat\u012bk, par to ir j\u0101priec\u0101jas! J\u016bs dar\u0101t j\u016bs<\/em> d\u0101rgais introverts! Tom\u0113r, ja j\u016bs cerat, ka beidzot atkal izdosies iziet \u0101r\u0101, mums ir labas zi\u0146as jums! J\u016bs nevarat zaud\u0113t <\/em>soci\u0101l\u0101s prasmes, kas jums bija pirms tam.<\/p>\n\n\n\n

Kl\u012bniskais psihologs Linda Bl\u0113ra (Linda Blair) apgalvo, ka liel\u0101ko da\u013cu soci\u0101lo prasmju m\u0113s att\u012bst\u0101m no 0 l\u012bdz 7 gadu vecumam. \"Da\u017ereiz t\u0101s ir gr\u016bti atrast, un mums ir j\u0101rok dzi\u013ci lej\u0101, bet t\u0101s ir.\" <\/em>apstiprina Bl\u0113ra.  Phew! <\/em>Tas ir atvieglojums. T\u0101tad, kad b\u016bsiet gatavs - vai nu tikl\u012bdz m\u0113s sa\u0146emsim at\u013cauju, vai ar\u012b tad, kad pien\u0101ks \u012bstais laiks - j\u016bsu soci\u0101l\u0101s prasmes b\u016bs gatavas! <\/p>\n\n\n\n

M\u0113s ceram, ka tas ir devis jums da\u017eas idejas, ja jums vai k\u0101dam j\u016bsu pazi\u0146am ir gr\u016bt\u012bbas. Atcerieties, ka saruna ar k\u0101du, kam uzticaties, var daudz ko main\u012bt! Veiksmi!<\/em><\/p>","protected":false},"excerpt":{"rendered":"

M\u0113s jau k\u0101du laiku atrodamies \u0161aj\u0101 blo\u0137\u0113\u0161anas hokeja re\u017e\u012bm\u0101. Ien\u0101k, izn\u0101k, ieiet, izn\u0101k - maz\u0101k krata to visu par - veselu gadu, plus m\u012bnus m\u012bnus. Tas, ka ir bijis gr\u016bti, ir p\u0101r\u0101k mazs nov\u0113rt\u0113jums. Daudzu cilv\u0113ku dz\u012bve ir neatgriezeniski main\u012bjusies.<\/p>","protected":false},"author":1,"featured_media":18231,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,1],"tags":[],"topics":[],"class_list":["post-18224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-howtos","category-wholecelium"],"_links":{"self":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts\/18224","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=18224"}],"version-history":[{"count":1,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts\/18224\/revisions"}],"predecessor-version":[{"id":123671,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts\/18224\/revisions\/123671"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/media\/18231"}],"wp:attachment":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/media?parent=18224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/categories?post=18224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/tags?post=18224"},{"taxonomy":"topics","embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/topics?post=18224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}