{"id":1852,"date":"2012-05-16T11:17:10","date_gmt":"2012-05-16T09:17:10","guid":{"rendered":"http:\/\/www.easistent.ro\/?p=1852"},"modified":"2013-10-08T15:56:50","modified_gmt":"2013-10-08T13:56:50","slug":"asumptii-de-baza-in-autoreglarea-emotionala","status":"publish","type":"post","link":"https:\/\/www.easistent.ro\/?p=1852","title":{"rendered":"Asump\u0163ii de baz\u0103 \u00een autoreglarea emo\u0163ional\u0103"},"content":{"rendered":"<p>Deoarece de fiecare dat\u0103 emo\u0163iile noastre sunt corecte \u015fi reale, unele dintre ele dor.Autoreglarea emo\u0163ional\u0103 \u00eenseamn\u0103 s\u0103 fii capabil s\u0103 schimbi modul \u00een care te sim\u0163i.<\/p>\n<p>Autoreglarea emo\u0163iilor este diferit\u0103 <strong>de a nega<\/strong> sau <strong>de a evita emo\u0163ia<\/strong>. De exemplu, este nes\u0103n\u0103tos s\u0103 negi emo\u0163ia de durere la pierderea cuiva sau s\u0103 o transformi \u00eentr-o emo\u0163ie de indiferen\u0163\u0103. S\u0103 schimbi modul \u00een care te sim\u0163i \u00eenseamn\u0103 s\u0103 tr\u0103ie\u015fti o nou\u0103 emo\u0163ie, diferit\u0103 de cea pe care o tr\u0103ie\u015fti \u015fi \u00een leg\u0103tur\u0103 cu care ai decis c\u0103 nu te conduce nic\u0103ieri. Acest lucru se face printr-un set de abilit\u0103\u0163i care te ajut\u0103 s\u0103 reac\u0163ionezi emo\u0163ional la ceva diferit; astfel tr\u0103ie\u015fti o nou\u0103 emo\u0163ie legat\u0103 de acela\u015fi eveniment;<\/p>\n<p><strong>Asum\u0163ii de baz\u0103 ale Autoregl\u0103rii emo\u0163ionale<\/strong><\/p>\n<p>Urm\u0103toarele asump\u0163ii au rolul de a\u0163i oferi un sprijin \u00een efortul de management a propiilor emo\u0163ii. Po\u0163i reveni la aceast\u0103 list\u0103 dac\u0103 observi c\u0103 emo\u0163iile\/ emo\u0163ia ta cre\u015fte \u00een intensitate indiferent ce faci \u015fi \u00ee\u0163i este greu s\u0103 o tr\u0103ie\u015fti (probabil c\u0103 unele dintre asump\u0163iile de mai jos au fost \u00eenc\u0103lcate; \u00een acest caz, lista te poate ajuta s\u0103 stabilizezi tr\u0103irea ta emo\u0163ional\u0103):<\/p>\n<ol>\n<li><strong>Emo\u0163iile au un scop<\/strong>. Te ajut\u0103 s\u0103 reac\u0163ionezi rapid, s\u0103 te protejezi, s\u0103 \u00eenve\u0163i \u015fi adaug\u0103      culoare \u015fi energie vie\u0163ii de zi cu zi.<\/li>\n<li>Pentru a putea s\u0103      serveasc\u0103 scopurilor pentru care ele au fost create \u015fi puse \u00een via\u0163a      oamenilor, <strong>emo\u0163iile trebuie tr\u0103ite      pe deplin \u015fi acceptate<\/strong>.<\/li>\n<li><strong>Evitatea emo\u0163iilor are efecte paradoxale<\/strong>: cu c\u00e2t \u00eencerci mai mult s\u0103 evi\u0163i emo\u0163iile sau s\u0103      evadezi din ele, cu at\u00e2t mai intense \u015fi mai imediate (de neoprit) vor      deveni.<\/li>\n<li><strong>Emo\u0163iile sunt \u00eentotdeauna adev\u0103rate \u015fi corecte<\/strong>. Ceea ce faci cu ele sau modul \u00een care reac\u0163ionezi      la ele (cum te g\u00e2nde\u015fti\/ ce g\u00e2nde\u015fti despre ele\/ cum te compor\u0163i datorit\u0103      lor) este dureros sau disfunc\u0163ional.<\/li>\n<li><strong>Emo\u0163iile nu sunt valori<\/strong>. Valori sunt g\u00e2ndurile, ideile, principiile. Emo\u0163iile sunt sim\u0163uri ca      \u015fi pip\u0103itul, gustul, mirosul, v\u0103zul. Emo\u0163iile sunt un mod prin care      cunoa\u015ftem \u015fi experien\u0163iem lumea.<\/li>\n<li>\u00cent\u00e2i, <strong>trebuie s\u0103 tr\u0103ie\u015fti emo\u0163ia<\/strong>, \u201es\u0103 stai      \u00een ea\u201d, s\u0103 accep\u0163i prezen\u0163a ei \u015fi modul \u00een care ea se exprim\u0103, \u00eenainte de      a trece la o alt\u0103 emo\u0163ie. \u00cent\u00e2i trebuie s\u0103 \u201efii aici\u201d, pentru ca apoi s\u0103      \u201efii acolo\u201d.<\/li>\n<li><strong>Emo\u0163iile sunt diferite de ac\u0163iuni sau de      comportamente<\/strong>. De exemplu, dac\u0103 te sim\u0163i      furios, asta nu \u00eenseamn\u0103 cu necesitate c\u0103 vei lovi pe cineva. A avea o      emo\u0163ie nu \u00eenseamn\u0103 cu necesitate c\u0103 ea va conduce la o anumit\u0103 ac\u0163iune sau      c\u0103 trebuie ac\u0163ionat.<\/li>\n<li><strong>Tu e\u015fti diferit\/\u0103 de emo\u0163iile tale<\/strong>. Ceea ce sim\u0163i este doar un aspect (important) a      ceea ce e\u015fti. Identitatea ta, cine e\u015fti tu, nu este acela\u015fi lucru cu ce      sim\u0163i, cu emo\u0163iile tale.<\/li>\n<li>C\u00e2nd <strong>intensitatea emo\u0163iilor este mare<\/strong> (inima bate puternic, respira\u0163ie \u00eentret\u0103iat\u0103, nod \u00een g\u00e2t, nod \u00een stomac,      g\u00e2ndul c\u0103 trebuie s\u0103 faci imediat ceva pentru a schimba ce se \u00eent\u00e2mpl\u0103      etc.), <strong>emo\u0163iile sunt cel mai pu\u0163in      \u00een stare s\u0103 \u00ee\u0163i dea un \u201esfat \u00een\u0163elep\u201d <\/strong>\u015fi util legat de ceea ce este de      f\u0103cut (cu excep\u0163ia situa\u0163iilor \u00een care e\u015fti amenin\u0163at\/\u0103 fizic direct de un      pericol identificabil).<\/li>\n<li><strong>Autoreglarea emo\u0163ional\u0103 necesit\u0103 exerci\u0163iu \u015fi      r\u0103bdare<\/strong>. Dac\u0103 autoreglarea emo\u0163iilor ar fi fost un lucru      u\u015for, cu siguran\u0163\u0103 am fi \u00eenv\u0103\u0163at \u015fi am fi \u015ftiut cu to\u0163ii s\u0103 \u00eel facem p\u00e2n\u0103      acum. Ca toate lucrurile importante \u015fi utile, este nevoie de efort \u015fi      perseveren\u0163\u0103 pentru a ob\u0163ine efecte durabile.<\/li>\n<\/ol>\n<p><strong>Instrument de recunoa\u015ftere \u015fi descriere a emo\u0163iilor<\/strong><\/p>\n<p>Numi\u0163i emo\u0163ia \u015fi identifica\u0163i modul \u00een care ea se exprim\u0103: <strong>unde \u015fi cum o sim\u0163i \u00een corpul dvs<\/strong>. (modificarea respira\u0163iei, a b\u0103t\u0103ilor inimii, temperatur\u0103, transpira\u0163ie, flux sangvin etc.), <strong>ce g\u00e2nduri \u00eenso\u0163esc emo\u0163ia<\/strong>, <strong>ce anume din mediu a crescut probabilitatea apari\u0163iei emo\u0163iei<\/strong> sau a intensificat-o (context declan\u015fator), <strong>comportamentele prin care se exprim\u0103 emo\u0163ia<\/strong> (ce face\u0163i), \u015fi ce se \u00eent\u00e2mpl\u0103 dup\u0103 aceea (ce consecin\u0163e are emo\u0163ia)<\/p>\n<p><span style=\"font-size: 11px; font-weight: bold; line-height: normal;\">&#8211; Identifica\u0163i emo\u0163ia.Numi\u0163i-o<\/span><\/p>\n<p><span style=\"font-size: 11px; font-weight: bold; line-height: normal;\">&#8211; Cum se exprim\u0103 emo\u0163ia la nivelul corpului<\/span><\/p>\n<p><span style=\"font-size: 11px; font-weight: bold; line-height: normal;\"> <\/span><span style=\"font-size: 11px; font-weight: bold; line-height: normal;\">&#8211; G\u00e2nduri despre emo\u0163ie<\/span><\/p>\n<p><span style=\"font-size: 11px; font-weight: bold; line-height: normal;\">&#8211; Context declan\u015fator<\/span><\/p>\n<p><span style=\"font-size: 11px; font-weight: bold; line-height: normal;\">&#8211; Comportamente<\/span><\/p>\n<p><span style=\"font-size: 11px; font-weight: bold; line-height: normal;\"> <\/span><span style=\"font-size: 11px; font-weight: bold; line-height: normal;\">&#8211; Ce se \u00eent\u00e2mpl\u0103 dup\u0103<\/span><\/p>\n<p><span style=\"font-weight: bold;\">Recomand\u0103ri pentru men\u0163inerea s\u0103n\u0103t\u0103\u0163ii emo\u0163ionale<\/span><\/p>\n<p>S\u0103n\u0103tate emo\u0163ional\u0103 este rezultatul unui set de abilit\u0103\u0163i sau competen\u0163e emo\u0163ionale dob\u00e2ndite prin \u00eenv\u0103\u0163are pe parcursul vie\u0163ii. S\u0103 fii s\u0103n\u0103tos emo\u0163ional \u00eenseamn\u0103 s\u0103 fii autonom, s\u0103 ai abilitatea de a face fa\u0163\u0103 la situa\u0163iile cotidiene de stres, s\u0103 recuno\u015fti \u015fi s\u0103 exprimi emo\u0163iile, s\u0103 interac\u0163ionezi eficient cu ceilal\u0163i, s\u0103 fii autoeficient.<\/p>\n<p>Pentru optimizarea \u015fi men\u0163inerea s\u0103n\u0103t\u0103\u0163ii tale emo\u0163ionale po\u0163i s\u0103 exersezi \u015fi s\u0103 acorzi aten\u0163ie, \u00een fiecare zi, emo\u0163iilor.<\/p>\n<ul>\n<li><strong>Identific\u0103 emo\u0163iile \u00een propriile manifest\u0103ri fiziologice, dispozi\u0163ii \u015fi g\u00e2nduri.<\/strong><\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<ul>\n<li><strong>Identific\u0103 emo\u0163iile prezente la al\u0163i oameni<\/strong><\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<ul>\n<li><strong>D\u0103 nume emo\u0163iilor \u015fi recunoa\u015fte varietatea tr\u0103irilor emo\u0163ionale<\/strong><\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<ul>\n<li><strong>Exprim\u0103-\u0163i adecvat emo\u0163iile \u015fi nevoile tale generate de emo\u0163ii <\/strong><\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<ul>\n<li><strong>Recuno\u015fte diferen\u0163ele individuale \u00een exprimarea aceleia\u015fi emo\u0163ii<\/strong><\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<ul>\n<li><strong>Recunoa\u015fte diferen\u0163a \u00eentre emo\u0163iile oamenilor afla\u0163i \u00een accea\u015fi situa\u0163ie.<\/strong> Dac\u0103 emo\u0163iile ar fi detereminate de stimuli externi, atunci to\u0163i oamenii \u00een aceea\u015fi situa\u0163ie, ar avea aceea\u015fi emo\u0163ie.<\/li>\n<\/ul>\n<ul>\n<li><strong>Nume\u015fte cauzele emo\u0163iilor.<\/strong> De exemplu, \u201cSunt nemul\u0163umit c\u0103 iubita nu-mi zambe\u015fte c\u00e2nd ne \u00eentalnim!\u201d, nu reprezint\u0103 cauza real\u0103 a emo\u0163iei pentru c\u0103 nu toat\u0103 lumea este nemul\u0163umit\u0103 \u00eentr-o astfel de situa\u0163ie. Cauza real\u0103 este faptul c\u0103 persoana \u015fi-ar dori foarte mult ca iubita s\u0103-I z\u00e2mbeasc\u0103 atunci c\u00e2nd se \u00eent\u00e2lnesc, iar acest lucru nu se \u00eent\u00e2mpl\u0103. Numirea adecvat\u0103 a cauzelor emo\u0163iilor ar fi \u201cSunt nemul\u0163umit atunci c\u00e2nd iubita nu-mi z\u00e2mbe\u015fte, pentru c\u0103 mi-a\u015f dori foarte mult ca ea s\u0103-mi z\u00e2mbeasc\u0103 atunci c\u00e2nd ne \u00eentalnim!\u201d<\/li>\n<\/ul>\n<ul>\n<li><strong>Accept\u0103 experien\u0163a at\u00e2t a emo\u0163iilor pl\u0103cute, c\u00e2t \u015fi a celor nepl\u0103cute<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Identific\u0103 schimbarea opiniei \u015fi a punctelor de vedere a unei persoane o dat\u0103 cu schimbarea tr\u0103irii emo\u0163ionale<\/strong><\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<ul>\n<li><strong>Identific\u0103 rolul emo\u0163iilor \u00een orientarea aten\u0163iei spre diferite acitivit\u0103\u0163i sau stimuli<\/strong><\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<ul>\n<li><strong>Accept\u0103 trecerea de la o emo\u0163ie la alta<\/strong><\/li>\n<\/ul>\n<p><strong> <\/strong><\/p>\n<ul>\n<li><strong>Implic\u0103-te \u00een dezvoltarea propriilor emo\u0163ii care sunt stenice \u015fi \u00ee\u0163i ofer\u0103 beneficii<\/strong><\/li>\n<\/ul>\n<p><strong>Autor:\u00a0Bogdana Bursuc,\u00a0Psiholog clinician, Psihoterpeut. <\/strong><\/p>\n<p><a href=\"http:\/\/www.mindinstitute.ro\/\"><strong>www.mindinstitute.ro<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Deoarece de fiecare dat\u0103 emo\u0163iile noastre sunt corecte \u015fi reale, unele dintre ele dor.Autoreglarea emo\u0163ional\u0103 \u00eenseamn\u0103 s\u0103 fii capabil s\u0103 schimbi modul \u00een care te sim\u0163i. Autoreglarea emo\u0163iilor este diferit\u0103 de a nega sau de a evita emo\u0163ia. De exemplu, este nes\u0103n\u0103tos s\u0103 negi emo\u0163ia de durere la pierderea cuiva sau s\u0103 o transformi \u00eentr-o [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/1852"}],"collection":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1852"}],"version-history":[{"count":0,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/1852\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}