{"id":1758,"date":"2020-10-01T08:58:30","date_gmt":"2020-10-01T08:58:30","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=1758"},"modified":"2025-11-04T14:16:09","modified_gmt":"2025-11-04T14:16:09","slug":"staying-well-while-staying-at-home","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/ro\/2020\/10\/staying-well-while-staying-at-home\/","title":{"rendered":"Cum s\u0103 r\u0103m\u00e2nem s\u0103n\u0103to\u0219i acas\u0103"},"content":{"rendered":"

\u00a0Dr Federica Picariello \u0219i Professor Rona Moss-Morris, King\u2019s College London, the UK.\u00a0\u00a0<\/strong><\/p>\n

Via\u021ba de zi cu zi s\/a schimbat dramatic \u00een timpul pandemiei COVID-19. Pe l\u00e2ng\u0103 nevoia de a \u00eencetini r\u0103sp\u00e2ndirea virusului (prin autoizolare, distan\u021bare social\u0103, carantin\u0103), impactul asupra s\u0103n\u0103t\u0103\u021bii mentale trebuie luat \u00een considerarea al\u0103turi de impactul asupra st\u0103rii de bine a persoanelor.\u00a0<\/span><\/p>\n

<\/p>\n

Un review rapid a ar\u0103tat c\u0103 impactul psihologic negative al carantinei are efecte negative pe termen lung. Factori ca durata lung\u0103 a carantinei, teama de a se infecta, preocuparea cu simptomele fizice, frustarea, plicitseala, stigma \u0219i problemle practice contribuie la efectele negative.\u00a0<\/span><\/p>\n

Un articol a men\u021bionat priorit\u0103\u021bile cercet\u0103rii pentru s\u0103n\u0103tatea mental\u0103, inclusive m\u0103surarea impactului \u0219i consecin\u021belor pandemiei. Aceast\u0103 luare de pozi\u021bie indic\u0103 importan\u021ba oferirii de suport indivizilor pentru a construe structure de men\u021binere a st\u0103rii de bine care s\u0103 faciliteze aderen\u021ba la sfaturile comportamentale ca r\u0103spuns la COVID-19.<\/span><\/p>\n

Ca r\u0103spuns, departamentul de psihologia s\u0103n\u0103t\u0103\u021bii de la <\/span>King\u2019s College London a organizat un eveniment de implicare public\u0103 pentru s\u0103n\u0103tate \u00een timpul panedemiei. Aici ne vom focaliza pe domenii cheie ale s\u0103n\u0103t\u0103\u021bii fizice \u0219i mentale:<\/span><\/p>\n

    \n
  1. Cum s\u0103 dezvol\u021bi noi ruine acas\u0103<\/span><\/li>\n
  2. Monitorizarea simptomelor<\/span><\/li>\n
  3. Noi moduri de conectare \u0219i activit\u0103\u021bi<\/span><\/li>\n
  4. Managementul nesiguran\u021bei<\/span><\/li>\n<\/ol>\n

    1) dezvoltarea de routine s\u0103n\u0103toase acas\u0103<\/b><\/p>\n

    Schimb\u0103rile \u00een stilul de via\u021b\u0103 datorate COVID-19 aduc modific\u0103ri profunde pentru rutinele cotidiene, trebuie s\u0103 ne modific\u0103m programul zilnic \u0219i structurile obi\u021bnuite nu mai exist\u0103. Aceste schimb\u0103ri sunt \u0219i o oportunitate de a crea noi routine, de a devein mai s\u0103n\u0103to\u0219i pe timp de pandemie. Exist\u0103 recomand\u0103ri clare pentru activitate fizic\u0103. Somn, nutri\u021bie, consum de alcool. Un review recent enumer\u0103 tehnici eficiente pentru activitate fizic\u0103 \u0219i alimenta\u021bie, ca monitorizarea \u0219i formularea de scopuri. Scopurile trebuie s\u0103 fie specifice, s\u0103 fie formulate \u00een termeni de dac\u0103 atunci. De exemplu, voi avea c\u00eeteva zile f\u0103r\u0103 consum de alcool, trei pe s\u0103pt\u0103m\u00e2n\u0103 luni, mar\u021bi \u0219i joi.\u00a0<\/span><\/p>\n

    2) cum s\u0103 ajungi la un bun echilibru de monitorizarea simptomelor\u00a0<\/b><\/p>\n

    Monitorizarea simptomelor dac\u0103 de exemplu ai o tuse noua, continua este o alt\u0103 modalitate de a r\u0103spunde la pandemie. E natural \u00een actualele cisrcumstan\u021be s\u0103 te \u00eengrijorezi dac\u0103 ai simptome somatice, s\u0103 scanezi continuu corpul pentru a identifica simptome. Totu\u0219i, 80% dintre oameni vor avea m\u0103car un simptom \u0219i simptomele respiratorii sunt destul de commune. Ele pot avea de a face cu r\u0103spunsul nostrum la stres. De aceea, desi anxietatea poate s\u0103 ne motiveze s\u0103 ne adapt\u0103m la noile m\u0103suri de protec\u021bie, prea mult\u0103 anxietate poate s\u0103 ne afecteze fun\u021bionalitatea. Dac\u0103 suntem con\u0219tien\u021bi de emo\u021biile \u0219i g\u00eendurile noastre, putem s\u0103 reinterpret\u0103m simptomele (nu pot s\u0103 respir din cauza stresului). Exerci\u021biile de relazare sunt de ajutor pentru a face fa\u021b\u0103 anxiet\u0103\u021bii. Este important s\u0103 te autoizolezi dac\u0103 e\u0219ti infectat \u0219i s\u0103 cau\u021bi asisten\u021b\u0103 medical pentru COVID-19.\u00a0<\/span><\/p>\n

    3) identificarea de noi activit\u0103\u021bi \u0219i moduri de conectare\u00a0\u00a0<\/b><\/p>\n

    Termenul de izolare social\u0103 nu este correct, pentru ca de fapt trebuie s\u0103 p\u0103str\u0103m distna\u021ba fizic\u0103 nu cea social\u0103. Singur\u0103tatea determin\u0103 o mortalitate crescut\u0103 \u0219i spitaliz\u0103ri. De aceea, trebuie s\u0103 r\u0103m\u00e2i \u00een contact cu prietenii, cu familia, cu vecinii, s\u0103 faci activit\u0103\u021bi care sunt importante pentru coping.\u00a0<\/span><\/p>\n

    4) Managementul nesiguran\u021bei\u00a0<\/b><\/p>\n

    Teama de viitor, grijile legate de c\u00e2nd vom reveni la normal sunt commune. Emo\u021biile positive \u0219i negative sunt parte din via\u021b\u0103. Tema, anxietatea \u0219i grijile sunt r\u0103spunsul la circumstan\u021bele curente. Dr Russ Harris un terapeut ACT, a formulat resurse pentru strategii de management al nesiguran\u021bei. De exemplu, ai un g\u00e2nd care te preocup\u0103 ca \u201dnu pot s\u0103 \u00eemi v\u0103d familia\u201d, focalizeaz\u0103-te pe acest g\u00e2nd timp de 30 de secunde. Apoi, formuleaz\u0103 \u201dam acest g\u00e2nd\u2026\u201d \u0219i focalizeaz\u0103-te 30 de secunde pe el. Apoi formulaz\u0103 ceva de genul \u201dobserv c\u0103 am acest g\u00e2nd\u2026\u201d \u0219i focalizeaz\u0103-te 30 de secunde, apoi vei observa c\u0103 te-ai distan\u021bat de g\u00e2nd. <\/span><\/p>\n

    Recomand\u0103ri practice\u00a0<\/b><\/p>\n

      \n
    • Ajut\u0103 oamenii s\u0103 dezvolte noi routine s\u0103n\u0103toase acas\u0103, \u00eencurajeaz\u0103 auto-moitorizarea activit\u0103\u021bii fizice, alimenta\u021biei, somunului, consumului de alcool cu ajutorul obiectivelor SMART (specific, m\u0103surabil, fezabil, realist, relevant).\u00a0<\/span><\/li>\n
    • Normalizeaz\u0103 emo\u021biile negative ca furia, frustrarea, anxietatea, triste\u021bea ca r\u0103spunsuri normale la provoc\u0103rile actuale.\u00a0<\/span><\/li>\n
    • Explic\u0103 c\u0103 e essential s\u0103 prioritizeze unele activit\u0103\u021bi care sunt relaxante, nu doar munca. De exemplu s\u0103 \u00eenve\u021be ceva nou, ceva pentru care altfel nu ar avea timp. S\u0103 fie creative acas\u0103 \u0219i s\u0103 \u00ee\u0219i ofere timp departe de calculator.\u00a0<\/span><\/li>\n
    • Alte resurse g\u0103se\u0219ti aici<\/span><\/li>\n<\/ul>\n

      [tradus de Dr. Irina Catrinel Craciun ]<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      By Dr Federica Picariello and Professor Rona Moss-Morris, King\u2019s College London, the UK. Within weeks around the world, daily life dramatically changed, and uncertainty seized our future in the wake of the COVID-19 pandemic. Beyond the immediate and urgent need […]<\/p>\n","protected":false},"author":1,"featured_media":1776,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[38,25,9,36,16,24,35],"tags":[],"class_list":["post-1758","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-acceptance-and-commitment-therapy","category-goal-setting","category-habit","category-mental-health","category-planning","category-self-regulation","category-stress-and-coping"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"ro","enabled_languages":["en","id","my","bg","zh","hr","cz","da","de","es","fr","gr","he","it","ja","kr","lv","lt","hu","nl","no","pl","pt","ro","ru","sk","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"my":{"title":true,"content":true,"excerpt":false},"bg":{"title":true,"content":true,"excerpt":false},"zh":{"title":true,"content":true,"excerpt":false},"hr":{"title":true,"content":true,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"gr":{"title":true,"content":true,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":true,"content":true,"excerpt":false},"kr":{"title":true,"content":true,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":false,"content":false,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":false,"content":false,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"ro":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"sk":{"title":true,"content":true,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1758","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/comments?post=1758"}],"version-history":[{"count":22,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1758\/revisions"}],"predecessor-version":[{"id":4586,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1758\/revisions\/4586"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/media\/1776"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/media?parent=1758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/categories?post=1758"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/tags?post=1758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}