{"id":1238,"date":"2020-08-28T13:29:47","date_gmt":"2020-08-28T13:29:47","guid":{"rendered":"https:\/\/suntbine.md\/?p=1238"},"modified":"2020-08-28T13:29:48","modified_gmt":"2020-08-28T13:29:48","slug":"qa-cu-andrei-esanu-despre-lipsa-stimei-de-sine-atacuri-de-panica-si-nopti-nedormite","status":"publish","type":"post","link":"https:\/\/suntbine.md\/?p=1238","title":{"rendered":"Q&#038;A cu Andrei E\u0219anu: Despre lipsa stimei de sine, atacuri de panic\u0103 \u0219i nop\u021bi nedormite"},"content":{"rendered":"\n<div class=\"wp-block-image is-style-rounded\"><figure class=\"alignleft size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/suntbine.md\/wp-content\/uploads\/2020\/08\/Esanu.jpg\" alt=\"\" class=\"wp-image-1247\" width=\"118\" height=\"118\"\/><\/figure><\/div>\n\n\n\n<pre class=\"wp-block-preformatted\"><strong>Andrei E\u0219anu<\/strong> este psihiatru \u0219i psihoterapeut. L-am rugat \u00een aceast\u0103 lun\u0103 s\u0103 r\u0103spund\u0103 la \u00eentreb\u0103rile anonime ale comunit\u0103\u021bii \u201eSunt Bine\u201d despre s\u0103n\u0103tatea mintal\u0103. \u00cel g\u0103si\u021bi pe Andrei pe <a href=\"https:\/\/www.facebook.com\/esanu.andrei.98\">Facebook.\u00a0<\/a><\/pre>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cum pot lupta cu lipsa motiva\u021biei de a lucra?<\/strong><\/h4>\n\n\n\n<p>\u00ce\u021bi recomand s\u0103 analizezi de ce nu ai motiva\u021bie de a lucra? Care este cauza? Sunt multe domenii de activitate \u00een ziua de azi. Poate \u00ee\u021bi dore\u0219ti un alt domeniu de activitate? Deseori c\u00e2nd oamenii se g\u00e2ndesc la lucru, \u00een primul r\u00e2nd se g\u00e2ndesc la salariu \u0219i banii pe care \u00eei vor c\u00e2\u0219tiga. \u00cens\u0103 salariul \u0219i banii sunt de fapt un beneficiu secundar. Pe primul loc este c\u00e2t de mult simt c\u0103 pot contribui cu ceva? C\u00e2t de mult ajut al\u021bi oameni? C\u00e2t de mult ceea ce fac reprezint\u0103 realizarea poten\u021bialului meu?<\/p>\n\n\n\n<p>Dac\u0103 sim\u021bi c\u0103 nu-\u021bi place nicio activitate, merit\u0103 s\u0103 te \u00eentrebi dac\u0103 treci cumva printr-o depresie. Alte motive ar putea fi rela\u021bii tensionate sau nesatisf\u0103c\u0103toare cu colegii sau superiorii sau subalternii. Astfel de rela\u021bii creeaz\u0103 stres zilnic \u0219i scad mult motiva\u021bia de a merge la serviciu.<\/p>\n\n\n\n<pre class=\"wp-block-preformatted\"><strong>De la Echipa SBP:<\/strong> Nu ezita s\u0103 apelezi la un specialist de s\u0103n\u0103tate mintal\u0103 dac\u0103 vrei vorbe\u0219ti cu cineva, \u00een afar\u0103 de cei dragi. Vezi <a href=\"https:\/\/suntbine.md\/?page_id=495\">aici<\/a> lista tuturor centrelor de s\u0103n\u0103tate mintal\u0103 din \u021bar\u0103. Te \u00eembr\u0103\u021bi\u0219\u0103m!<\/pre>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Suf\u0103r de subapreciere excesiv\u0103, lipsa stimei de sine. Cum a\u0219 putea s\u0103-mi cresc \u00eencrederea \u00een sine?<\/strong><\/h4>\n\n\n\n<p>Faptul c\u0103 ai con\u0219tientizat c\u0103 ai o stim\u0103 sc\u0103zut\u0103 de sine deja este un pas mare \u00eenainte, felicit\u0103ri!&nbsp;<\/p>\n\n\n\n<p>Care sunt motivele din cauza c\u0103rora te subapreciezi: nu ai note mari la \u0219coal\u0103? Nu te descurci la serviciu sau cu sarcinile pe care le ai? Deseori acestea sunt g\u00e2nduri negative, care sus\u021bin sentimentul de lips\u0103 a stimei de sine.&nbsp;<\/p>\n\n\n\n<p>Pentru ca s\u0103 te stimezi pe tine \u0219i pe al\u021bii nu este numaidec\u00e2t s\u0103 ai realiz\u0103ri m\u0103re\u021be. G\u0103se\u0219te lucrurile mici pe care le faci bine \u0219i spune-\u021bi un mul\u021bumesc. (O po\u021bi face chiar cu voce tare.) Ai \u00eencercat s\u0103 \u00een\u021belegi de unde vine subaprecierea? Poate p\u0103rin\u021bii te-au subapreciat sau alte persoane te subapreciaz\u0103? Dac\u0103 observi c\u0103 cineva te subapreciaz\u0103, roag\u0103-l s\u0103 te aprecieze mai \u00eent\u00e2i. Construie\u0219te rela\u021bii cu persoanele care te influen\u021beaz\u0103 pozitiv, te iubesc \u0219i \u00ee\u021bi ofer\u0103 suport, nu critic\u0103, atunci c\u00e2nd gre\u0219e\u0219ti.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Putem s\u0103 ne d\u0103m seama singuri c\u0103 suferim de sindromul arderii profesionale? Ce metode de gestionare \u0219i vindecare exist\u0103 dup\u0103 un episod de burnout?<\/strong><\/h4>\n\n\n\n<p>Exist\u0103 test de determinare a nivelului de ardere profesional\u0103, vezi <a href=\"http:\/\/www.consultanta-psihologica.com\/chestionar-de-evaluare-a-sindromului-burnout-epuizare-profesionala\/\">aici.<\/a> Sindromul arderii profesionale \u00een timp duce la oboseal\u0103 cronic\u0103, epuizare, sc\u0103derea randamentului, apari\u021bia emo\u021biilor negative, sc\u0103derea motiva\u021biei. Pur \u0219i simplu sim\u021bi c\u0103 nu mai po\u021bi face fa\u021b\u0103 la locul de munc\u0103.<\/p>\n\n\n\n<p>E important ca prezen\u021ba sindromului burnout s\u0103 fie con\u0219tientizat\u0103 la timp, iar managementul s\u0103 fie prompt, pentru a putea preveni eficient apari\u021bia unor afec\u021biuni psihiatrice \u0219i psihosomatice.<\/p>\n\n\n\n<p>Uite aici o list\u0103 de recomand\u0103ri de prevenire \u0219i gestionare:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Timpul petrecut cu familia \u0219i prietenii \u0219i activit\u0103\u021bile sociale au \u0219i ele un efect de \u201ere\u00eenc\u0103rcare a bateriilor\u201d \u0219i nu trebuie neglijate.<\/li><li>Dup\u0103 munc\u0103, ia-\u021bi un moment de pauz\u0103 care s\u0103 te ajute s\u0103 te relaxezi, s\u0103 te \u201edezactivezi\u201d de g\u00e2ndurile legate de munc\u0103.<\/li><li>Stabile\u0219te ce este cu adev\u0103rat prioritar \u0219i important pentru via\u021ba ta personal\u0103<\/li><li>F\u0103 o distinc\u021bie \u00eentre munc\u0103 \u0219i via\u021ba d-voastr\u0103 personal\u0103.<\/li><li>Temerile sau \u00eengrijor\u0103rile legate de munc\u0103 se rezolv\u0103 numai la munc\u0103. aduce aceste g\u00e2nduri \u00een via\u021ba ta personal\u0103.<\/li><li>Nu uita\u021bi s\u0103 planifici pauze scurte pe parcursul zilei. Eficien\u021ba ta va cre\u0219te dac\u0103 faci pauze de 10 minute la dou\u0103 ore de munc\u0103.<\/li><li>Men\u021bine un stil de via\u021b\u0103 s\u0103n\u0103tos \u0219i vorbe\u0219te mai des cu oamenii dragi \u0219i de \u00eencredere.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Am nop\u021bi \u00een care adorm greu sau, dac\u0103 m-am trezit, nu pot adormi la loc. Ce pot face?<\/strong><\/h4>\n\n\n\n<p>Cum crezi, care e motivul din care nu po\u021bi adormi: multe g\u00e2nduri, \u00eengrijor\u0103ri, anxietate? Sau poate supraoboseala? Ce faci atunci c\u00e2nd nu dormi? Prive\u0219ti televizorul, stai pe telefon sau pe internet?<\/p>\n\n\n\n<p>\u00cen primul r\u00e2nd, \u00ee\u021bi recomand s\u0103-\u021bi faci un orar s\u0103n\u0103tos \u0219i echilibrat de lucru \u0219i s\u0103 nu ui\u021bi c\u0103 trebuie \u0219i s\u0103 te odihne\u0219ti.<\/p>\n\n\n\n<p>\u00cen al doilea r\u00e2nd, atunci c\u00e2nd nu po\u021bi adormi sau te treze\u0219ti noaptea, nu deschide televizorul, telefonul sau laptopul.&nbsp;<\/p>\n\n\n\n<p>Nu te for\u021ba s\u0103 adormi, asta doar cre\u0219te anxietatea \u0219i g\u00e2ndurile negative, cum ar fi \u201e\u0219i a\u0219a sunt obosit, dar acum nu pot s\u0103 adorm, m-am s\u0103turat\u201d etc. \u00cencearc\u0103 s\u0103 te g\u00e2nde\u0219ti la ceva frumos, relaxant sau o amintire pl\u0103cut\u0103 din via\u021ba ta, po\u021bi s\u0103 \u00eencerci s\u0103 ascul\u021bi muzic\u0103 relaxant\u0103.<\/p>\n\n\n\n<pre class=\"wp-block-preformatted\"><strong>De la Echipa SBP: <\/strong>Po\u021bi \u00eencerca s\u0103 ascul\u021bi un podcast :) Vezi <a href=\"https:\/\/www.bustle.com\/entertainment\/11-podcasts-to-fall-asleep-to-because-switching-off-relaxing-is-a-lot-harder-than-it-looks-9324248\">aici<\/a> o list\u0103 de podcasturi care te pot ajuta s\u0103 adormi.&nbsp;<\/pre>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cum a\u0219 putea face fa\u021b\u0103 atacurilor de panic\u0103?<\/strong><\/h4>\n\n\n\n<p>Acesta este un subiect aparte, larg. Pe scurt, \u00ee\u021bi pot recomanda ni\u0219te exerci\u021bii:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Inspir\u0103 timp de 4-5 secunde, men\u021bine respira\u021bia 3-4 secunde, apoi expir\u0103 5-6 secunde. Repet\u0103 timp de 2-3 minute sau p\u00e2n\u0103 c\u00e2nd te calmezi.&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Concentreaz\u0103-te pe alte lucruri, de exemplu, nume\u0219te cinci lucruri pe care le vezi, patru lucruri pe care ai vrea s\u0103 le atingi, trei lucruri pe care le auzi (sau ai vrea s\u0103 le auzi), dou\u0103 lucruri pe care le miro\u0219i \u0219i unul pe care \u00eel gu\u0219ti.&nbsp;<\/li><li>Num\u0103r\u0103 de la 100 \u00eenapoi din trei \u00een trei sau g\u00e2nde\u0219te-te la versurile melodiei preferate.<\/li><\/ul>\n\n\n\n<p>Dac\u0103 ai mai avut atacuri de panic\u0103, aminte\u0219te-\u021bi c\u0103 este nepl\u0103cut, dar nu-\u021bi pune via\u021ba \u00een pericol. Nu te feri de situa\u021biile care \u00ee\u021bi pot provoca un atac de panic\u0103. Pe m\u0103sur\u0103 ce le vei experimenta, vei dob\u00e2ndi mai mult\u0103 \u00eencredere \u00een for\u021bele proprii \u0219i vei realiza c\u0103 le po\u021bi face fa\u021b\u0103.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><strong><em>\u201eQ&amp;A cu un specialist\u201d\u00a0<\/em><\/strong><em><em>este o rubric\u0103 periodic\u0103 pe site-ul Sunt Bine, \u00een care vom \u00eencerca s\u0103 te ajut\u0103m cu un r\u0103spuns la o \u00eentrebare legat\u0103 de s\u0103n\u0103tatea mintal\u0103. Ia leg\u0103tura cu noi pe re\u021belele de socializare\u00a0<\/em><a href=\"https:\/\/www.facebook.com\/groups\/565876334003593\"><em>Facebook<\/em><\/a><em>,\u00a0<\/em><a href=\"https:\/\/www.instagram.com\/suntbinepodcast\/\"><em>Instagram\u00a0<\/em><\/a><em>sau pe email:\u00a0suntbinepodcast@gmail.com, iar un medic psihiatru \u00ee\u021bi va oferi un sfat. Garant\u0103m anonimatul.<\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Andrei E\u0219anu este psihiatru \u0219i psihoterapeut. L-am rugat s\u0103 r\u0103spund\u0103 la \u00eentreb\u0103rile anonime din partea membrilor comunit\u0103\u021bii \u201eSunt Bine\u201d.<\/p>\n<a href=\"https:\/\/suntbine.md\/?p=1238\" class=\"read-more\">Read more <span class=\"mdi mdi-trending-neutral\"><\/span><\/a>","protected":false},"author":2,"featured_media":1245,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[76,75,74],"class_list":["post-1238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-atacuri-de-panica","tag-insomnie","tag-lipsa-stimei-de-sine"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Q&amp;A cu Andrei E\u0219anu: Despre lipsa stimei de sine, atacuri de panic\u0103 \u0219i nop\u021bi nedormite | Sunt Bine<\/title>\n<meta name=\"description\" content=\"Andrei E\u0219anu este psihiatru \u0219i psihoterapeut. 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