{"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-sposobov-ako-zostat-sustredeny-pocas-uzamknutia","status":"publish","type":"post","link":"https:\/\/www.wholecelium.com\/sk\/blog\/5-ways-to-stay-centred-in-lockdown\/","title":{"rendered":"5 najlep\u0161\u00edch sp\u00f4sobov, ako zosta\u0165 s\u00fastreden\u00fd po\u010das uzamknutia"},"content":{"rendered":"<p><\/p>\n\n\n<\/p>\n<p>Pre mnoh\u00fdch \u013eud\u00ed je v\u0161ak koniec uzamknutia e\u0161te v nedoh\u013eadne. Ke\u010f je vo vzduchu to\u013eko \u00fazkosti, je \u013eahk\u00e9 c\u00edti\u0165 sa z\u00e1rove\u0148 v panike a paralyzovan\u00ed, nevediac, \u010do robi\u0165. Tento pocit bezmocnosti v\u00e1m m\u00f4\u017ee br\u00e1ni\u0165 v tom, aby ste podnikli kroky k tomu, aby ste svoj \u017eivot v lockdowne pre\u017eili naplno. Vzh\u013eadom na to, \u017ee \u013eudia v s\u00favislosti s pand\u00e9miou Covid-19 hl\u00e1sia ove\u013ea vy\u0161\u0161iu mieru \u00fazkosti a depresie, je d\u00f4le\u017eitej\u0161ie ako kedyko\u013evek predt\u00fdm za\u010da\u0165 sa o seba stara\u0165 po emocion\u00e1lnej aj fyzickej str\u00e1nke.&nbsp;<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p><strong>Zostavili sme zoznam piatich najlep\u0161\u00edch sp\u00f4sobov, ako sa udr\u017ea\u0165 v strehu po\u010das uzamknutia, aby sme v\u00e1m pomohli v tomto zvl\u00e1\u0161tnom novom svete. Zosta\u0148te siln\u00ed!<\/strong><\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-maintain-a-routine\"><em>Udr\u017eiavanie rutiny<\/em><\/h2>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Dobre, mo\u017eno sa v\u00e1m to bude zda\u0165 na za\u010diatok nudn\u00e9, ale udr\u017eiavanie rutiny je ve\u013emi d\u00f4le\u017eit\u00e9. Mo\u017eno ste si v\u0161imli, \u017ee dni akoby spl\u00fdvali jeden do druh\u00e9ho bez tvaru a formy. No je na v\u00e1s, aby ste t\u00fato formu vytvarovali! Pr\u00e1ve tu m\u00f4\u017eete prevzia\u0165 kontrolu nad \u017eivotom, a to v \u010dase, ke\u010f je \u013eahk\u00e9 c\u00edti\u0165 sa bezmocn\u00fd. Sk\u00faste vst\u00e1va\u0165 ka\u017ed\u00fd de\u0148 pribli\u017ene v rovnakom \u010dase, mo\u017eno si nastavte bud\u00edk a nedriemajte! Akon\u00e1hle vstanete, za\u010dnite svoj de\u0148.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Napl\u00e1nujte si \u010dasov\u00fd harmonogram, ktor\u00fd v\u00e1m vyhovuje, \u010di u\u017e ide o ka\u017edodenn\u00e9 cvi\u010denie alebo dodr\u017eiavanie spr\u00e1vneho \u010dasu na jedenie (nie jedenie ara\u0161idov\u00e9ho masla z poh\u00e1ra s poh\u013eadom upret\u00fdm do vesm\u00edru!) Ak doma pracujete alebo \u0161tudujete, vyhra\u010fte si na to \u0161peci\u00e1lny priestor, ktor\u00fd v\u00e1m bude vyhovova\u0165, namiesto toho, aby ste sa v\u00e1\u013eali v posteli alebo na pohovke. Pri pr\u00e1ci z domu je \u0165a\u017ek\u00e9 oddeli\u0165 pracovn\u00e9 \u00falohy od vo\u013en\u00e9ho \u010dasu, \u010do znamen\u00e1, \u017ee nikdy v skuto\u010dnosti \"nepracujete\" ani \"neodpo\u010d\u00edvate\", a tak sa ocit\u00e1te v nepr\u00edjemnej situ\u00e1cii. Jasn\u00e9 rozl\u00ed\u0161enie m\u00f4\u017ee skuto\u010dne pom\u00f4c\u0165. Ak to chcete prehna\u0165, m\u00f4\u017eete si st\u00f4l dokonca ozdobi\u0165 kvetin\u00e1\u010dom alebo zar\u00e1movan\u00fdmi fotografiami rodiny, aby ste dosiahli \u00fapln\u00fd \"kancel\u00e1rsky\" efekt!<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-practice-mindfulness\"><em>Cvi\u010denie v\u0161\u00edmavosti<\/em><\/h2>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Praktizova\u0165 v\u0161\u00edmavos\u0165 znamen\u00e1 plne sa spoji\u0165 s tu a teraz. Je l\u00e1kav\u00e9 sn\u00edva\u0165 o pr\u00edtomnosti a predstavova\u0165 si, \u010do v\u0161etko budete robi\u0165, ke\u010f sa skon\u010d\u00ed uzamknutie. Ak sa v\u0161ak na to pozriete z in\u00e9ho uhla, je to dar \u010dasu. \u010cas, po ktorom ste mo\u017eno t\u00fa\u017eili, ke\u010f bol \u017eivot ru\u0161n\u00fd a \u0161ialen\u00fd. Pre\u017e\u00edvajte seba a okolie s mys\u013eou \"za\u010diato\u010dn\u00edka\", v danom okamihu, namiesto toho, aby ste sa tr\u00e1pili minulos\u0165ou alebo bud\u00facnos\u0165ou. Niektor\u00e9 met\u00f3dy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu by\u0165 v\u0161\u00edmav\u00ed, s\u00fa ve\u013emi jednoduch\u00e9. Ako napr:<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>D\u00fdchacie cvi\u010denia -<\/strong> Ke\u010f sme nerv\u00f3zni, na\u0161e telo reaguje tak, \u017ee d\u00fdchame r\u00fdchlej\u0161ie a plyt\u0161ie. Hlbok\u00fdm n\u00e1dychom a v\u00fddychom priamo bojujete proti fyzick\u00fdm pr\u00edznakom \u00fazkosti. Za\u010dnite n\u00e1dychom nosom na 4 sekundy a potom v\u00fddychom \u00fastami na 8 sek\u00fand.<\/li>\n<\/ul>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Priznajte si svoje pocity -<\/strong> Mo\u017eno ste <em>s\u00fa<\/em> smutn\u00e9. To je v poriadku. Namiesto toho, aby ste sa sna\u017eili svoje em\u00f3cie ignorova\u0165 alebo bagatelizova\u0165, priznajte si ich. Tak sa s nimi \u013eah\u0161ie vyrovn\u00e1te.&nbsp;<\/li>\n<\/ul>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>S\u00fastre\u010fte sa na to, \u010do rob\u00edte.<\/strong> Pre\u010do si nesk\u00fasi\u0165 naozaj pribl\u00ed\u017ei\u0165 detaily vec\u00ed, ktor\u00e9 by ste zvy\u010dajne prehliadli? (m\u00e1te predsa \u010das!) Pri po\u010d\u00favan\u00ed hudby naozaj po\u010d\u00favajte. V\u0161\u00edmajte si basov\u00fa linku, em\u00f3cie vo vok\u00e1loch, miesta, kde sa hudba stup\u0148uje a kles\u00e1. Pri jedle skuto\u010dne ochutn\u00e1vajte jedlo - rozpozn\u00e1vajte chute a pr\u00edsady. Najm\u00e4 ak ste ho sami varili!&nbsp;<\/li>\n<\/ul>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-microdose\"><em>Mikrod\u00e1vky<\/em><\/h2>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Mikrod\u00e1vkovanie na&nbsp;<a href=\"https:\/\/www.wholecelium.com\/sk\/wiki\/mykologia\/what-is-psilocybin\/\" target=\"_blank\" rel=\"noopener\">psilocyb\u00edn<\/a>, \u00fa\u010dinn\u00e1 l\u00e1tka v magick\u00fdch h\u013euzovk\u00e1ch, m\u00e1 preuk\u00e1zate\u013ene pozit\u00edvne \u00fa\u010dinky na du\u0161evn\u00e9 zdravie. Mnoh\u00e9 z t\u00fdchto probl\u00e9mov, ako napr.&nbsp;<a href=\"https:\/\/www.wholecelium.com\/sk\/blog\/mikrodavkovanie-magickych-hluzoviek-na-depresiu\/\" target=\"_blank\" rel=\"noopener\">depresia<\/a>, \u00fazkos\u0165 a <a href=\"https:\/\/www.wholecelium.com\/sk\/blog\/mikrodavkovanie-psilocybinu-pri-alkoholizme\/\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1vislos\u0165 od n\u00e1vykov\u00fdch l\u00e1tok<\/a> zaznamenali od za\u010diatku pand\u00e9mie n\u00e1rast. Mikrod\u00e1vkovanie psilocyb\u00ednu sa v\u010faka jeho prirodzen\u00fdm vlastnostiam napodob\u0148uj\u00facim seroton\u00edn st\u00e1va \u010doraz popul\u00e1rnej\u0161ou vo\u013ebou lie\u010dby t\u00fdchto stavov.&nbsp;<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Samozrejme, mikrod\u00e1vkovanie je vynikaj\u00facou met\u00f3dou starostlivosti o seba, aj ke\u010f netrp\u00edte \u017eiadnym z t\u00fdchto probl\u00e9mov. Mikrod\u00e1vkuj\u00faci \u010dasto uv\u00e1dzaj\u00fa vy\u0161\u0161iu \u00farove\u0148 kreativity, s\u00fastredenia, energie a emocion\u00e1lneho spojenia. Ka\u017edodenn\u00e9 aktivity s\u00fa len o nie\u010do lep\u0161ie. Ak sa mo\u017eno c\u00edtite sk\u00f4r stagnuj\u00faci a znuden\u00ed, mikrod\u00e1vkovanie by pre v\u00e1s mohlo by\u0165 k\u013e\u00fa\u010dom k op\u00e4tovn\u00e9mu spojeniu s va\u0161\u00edm okol\u00edm. Mohlo by v\u00e1s in\u0161pirova\u0165 k pokra\u010dovaniu v projektoch, ktor\u00e9 ste za\u010dali na za\u010diatku v\u00fdluky, alebo dokonca len k op\u00e4tovn\u00e9mu spojeniu so svetom ako tak\u00fdm. Ke\u010f\u017ee je v s\u00fa\u010dasnosti tak\u00e9 \u013eahk\u00e9 c\u00edti\u0165 sa odpojen\u00fd, akoby pod vodou, mohlo by to by\u0165 k\u013e\u00fa\u010dom k obnoveniu va\u0161ej vitality.&nbsp;<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>\u010eal\u0161ie inform\u00e1cie o mikrod\u00e1vkovan\u00ed <a href=\"https:\/\/www.wholecelium.com\/sk\/wiki\/mikrodavkovanie-psilocybinu-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">tu<\/a>!<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-connect-with-friends-creatively\"><em>Kreat\u00edvne sa spojte s priate\u013emi<\/em><\/h2>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Pravdepodobne ste sa na Zoom-e a House Party-e, a ak ste star\u00e1 \u0161kola, tak aj na Skype-e so v\u0161etk\u00fdmi svojimi priate\u013emi a rodinou. Je to skvel\u00fd za\u010diatok, preto\u017ee \u0161t\u00fadie ukazuj\u00fa, \u017ee aj virtu\u00e1lny o\u010dn\u00fd kontakt m\u00f4\u017ee by\u0165 na druhom mieste za interakciou v re\u00e1lnom \u017eivote. Videohovory s bl\u00edzkymi m\u00f4\u017eu prinies\u0165 a\u017e <a href=\"https:\/\/www.miamiherald.com\/news\/coronavirus\/article242200466.html\" target=\"_blank\" rel=\"noreferrer noopener\">80% oxytoc\u00ednu<\/a> spojen\u00e9 so skuto\u010dn\u00fdm fyzick\u00fdm kontaktom.&nbsp;<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Av\u0161ak! Mo\u017eno nastal \u010das trochu to premie\u0161a\u0165. Bu\u010fte \u00faprimn\u00ed, pravdepodobne sa toho ve\u013ea nezmenilo, odkedy ste v\u010dera volali svojmu najlep\u0161iemu priate\u013eovi. Mnoh\u00ed \u013eudia vym\u00fd\u0161\u013eaj\u00fa d\u00f4myseln\u00e9 sp\u00f4soby, ako sa socializova\u0165 a zabavi\u0165 po\u010das v\u00fdluky. Tu je nieko\u013eko pr\u00edkladov:<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Nap\u00ed\u0161te listy - <\/strong>So spoma\u013euj\u00facim sa \u017eivotn\u00fdm tempom sa za\u010dali znovu objavova\u0165 zdrav\u00e9 zvyky, umenie a remesl\u00e1, pe\u010denie chleba at\u010f. Pre\u010do si nen\u00e1js\u0165 \u010das a nenap\u00edsa\u0165 vzdialen\u00e9mu priate\u013eovi list alebo poh\u013eadnicu? Osobn\u00fd pr\u00edstup je ve\u013emi d\u00f4le\u017eit\u00fd, aby sa niekto c\u00edtil v\u00fdnimo\u010dne. Okrem toho, \u010das\u0165 radosti spo\u010d\u00edva v o\u010dak\u00e1van\u00ed. Ka\u017ed\u00fd de\u0148 sa budete te\u0161i\u0165 na pr\u00edchod po\u0161ty a \u010daka\u0165 na odpove\u010f v\u00e1\u0161ho priate\u013ea.&nbsp;<\/li>\n<\/ul>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>E-mailov\u00e9 re\u0165azce -&nbsp;<\/strong> Mnoh\u00ed \u013eudia pou\u017e\u00edvaj\u00fa skromn\u00fa e-mailov\u00fa re\u0165az na vz\u00e1jomn\u00e9 zdie\u013eanie vec\u00ed. Od receptov a b\u00e1sn\u00ed a\u017e po zoznamy skladieb - ak sa to d\u00e1 posla\u0165 e-mailom, d\u00e1 sa to urobi\u0165. M\u00f4\u017eete skon\u010di\u0165 so zbierkou 20 \"podpisov\u00fdch\" receptov va\u0161ich priate\u013eov, portr\u00e9tov, ktor\u00e9 ste si navz\u00e1jom urobili, alebo spolo\u010dn\u00fdm karant\u00e9nnym playlistom!<\/li>\n<\/ul>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Kv\u00edzy -<\/strong> Vyberte si platformu videochatu pod\u013ea vlastn\u00e9ho v\u00fdberu, zhroma\u017edite priate\u013eov a usporiadajte kv\u00edz! Napl\u00e1nujte si ka\u017ed\u00e9 kolo: V\u0161eobecn\u00e9 vedomosti, hist\u00f3ria, popkult\u00fara, Simpsonovci... \u010doko\u013evek m\u00f4\u017ee by\u0165 kateg\u00f3riou. Niektor\u00ed \u013eudia dokonca prehr\u00e1vaj\u00fa zn\u00e1me sc\u00e9ny z filmov, ktor\u00e9 maj\u00fa ich priatelia uh\u00e1dnu\u0165! Jedin\u00fdm limitom je va\u0161a kreativita...<\/li>\n<\/ul>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-exercise\"><em>Cvi\u010denie<\/em><\/h2>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Samozrejme, pre mnoh\u00fdch je jedin\u00fdm \u010dasom, kedy m\u00f4\u017eete by\u0165 vonku, cvi\u010denie alebo n\u00e1v\u0161teva supermarketu. To znamen\u00e1, \u017ee \u013eudia, ktor\u00ed predt\u00fdm neboli telov\u00fdchovn\u00fdmi kr\u00e1likmi, za\u010dali beha\u0165 alebo cvi\u010di\u0165, len aby boli vonku. Je to dobr\u00e9, preto\u017ee od uzavretia sa \u017eivot v\u00e4\u010d\u0161iny \u013eud\u00ed stal ove\u013ea viac sedav\u00fdm. Ak m\u00e1te mo\u017enos\u0165, je pr\u00edjemn\u00e9 beha\u0165 v pr\u00edrode, najm\u00e4 ke\u010f sa jar u\u017e poriadne rozbehla a \u00farove\u0148 zne\u010distenia \u00fadajne klesla.&nbsp;<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Ak si v\u0161ak chcete dopria\u0165 \u010fal\u0161ie cvi\u010denie, pre\u010do neza\u010da\u0165 s dom\u00e1cim re\u017eimom? V\u0161etky \u017e\u00e1nre cvi\u010denia s\u00fa dostupn\u00e9 na Youtube! Od upokojuj\u00facich hod\u00edn jogy a medit\u00e1cie, cez viac bootcamp atmosf\u00e9ru, a\u017e po klasick\u00e9 <a href=\"https:\/\/www.youtube.com\/watch?v=deKHYCsjseg\" target=\"_blank\" rel=\"noreferrer noopener\">Cvi\u010denie Jane Fonda<\/a>, fitness sa d\u00e1 dosiahnu\u0165 z domu!&nbsp;<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Ch\u00fdbaj\u00face vybavenie? Improvizujte! Konzervy s fazu\u013eou alebo paradajkami m\u00f4\u017eete pou\u017ei\u0165 ako z\u00e1va\u017eia alebo m\u00e4kk\u00fd koberec ako podlo\u017eku na jogu. Mo\u017eno, \u017ee k\u00fdm sa skon\u010d\u00ed karant\u00e9na, budete schopn\u00ed urobi\u0165 stojku na hlave...<\/p>\n<p>\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Posledn\u00fdch p\u00e1r mesiacov obr\u00e1tilo \u017eivoty mnoh\u00fdch \u013eud\u00ed naruby. Mo\u017eno ste sa ocitli v \u00faplnej karant\u00e9ne, \"inteligentnej\" uz\u00e1vere alebo v re\u017eime soci\u00e1lnej izol\u00e1cie. Nech u\u017e s\u00fa va\u0161e okolnosti ak\u00e9ko\u013evek, museli ste sa prisp\u00f4sobi\u0165 zmen\u00e1m, ktor\u00e9 mo\u017eno nie s\u00fa ide\u00e1lne, zmen\u00e1m, ktor\u00e9 by ste minul\u00fd rok nikdy nepova\u017eovali za mo\u017en\u00e9! S odstupom \u010dasu ste mo\u017eno zhltli cel\u00fd Netflix, nechali ste si upravi\u0165 vlasy do nevhodnej d\u013a\u017eky, poh\u00e1dali ste sa s kamar\u00e1tom v karant\u00e9ne, zdokonalili ste ban\u00e1nov\u00fd chlieb alebo ste jednoducho Zoom-ovali v\u0161etk\u00fdch svojich kamar\u00e1tov, ke\u010f ste le\u017eali horizont\u00e1lne na gau\u010di.\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\/sk\/wp-json\/wp\/v2\/posts\/12869","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/comments?post=12869"}],"version-history":[{"count":2,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/posts\/12869\/revisions"}],"predecessor-version":[{"id":123906,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/posts\/12869\/revisions\/123906"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/media\/17783"}],"wp:attachment":[{"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/media?parent=12869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/categories?post=12869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/tags?post=12869"},{"taxonomy":"topics","embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/topics?post=12869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}