{"id":16020,"date":"2023-02-17T12:08:00","date_gmt":"2023-02-17T12:08:00","guid":{"rendered":"https:\/\/stebby.eu\/?p=16020"},"modified":"2024-01-10T12:10:22","modified_gmt":"2024-01-10T12:10:22","slug":"lained-kipuvad-kriisihetkel-pea-peal-kokku-looma-loe-psuhholoogi-soovitusi-kuidas-murdumist-valtida","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/lained-kipuvad-kriisihetkel-pea-peal-kokku-looma-loe-psuhholoogi-soovitusi-kuidas-murdumist-valtida\/","title":{"rendered":"Lained kipuvad kriisihetkel pea peal kokku l\u00f6\u00f6ma? Loe ps\u00fchholoogi soovitusi, kuidas murdumist v\u00e4ltida"},"content":{"rendered":"\n

Iga\u00fchel tuleb ette kiireid aegu, mil t\u00e4helepanu ja hoolt vajavad korraga nii t\u00f6\u00f6, l\u00e4hedased kui ka inimene ise. Selline aeg on sageli n\u00e4iteks j\u00f5uluperiood, \u00fchised s\u00fcnnip\u00e4evad v\u00f5i alati samale ajale planeeritud perereis. Kuna kogu trall v\u00f5ib kesta p\u00e4evi ja lausa n\u00e4dalaid, v\u00f5ib pinge all murdumine olla \u00fcsna t\u00f5en\u00e4oline.<\/p>\n\n\n\n

Kuidas tulla \u00fcha suuremana n\u00e4iva \u00e4revuse ning sees n\u00e4riva stressiga toime nii, et sina ise ning inimesed su \u00fcmber sellest v\u00f5imalikult v\u00e4he m\u00f5jutatud oleksid ning \u00e4rritust t\u00e4is hetki oleks v\u00e4hem? <\/p>\n\n\n\n

Ps\u00fchholoog Anna Helena Ursula Malkovskaja t\u00f5deb, et n\u00e4iteks aasta l\u00f5pp, p\u00fchadeaeg, aga ka muud olulised t\u00e4htp\u00e4evad seostuvad esmapilgul tihti rahu ja \u00f5nnelike emotsioonidega. Siiski v\u00f5ivad need olla paljude jaoks hoopis stressirohked: tekitada \u00fcksinduse tunnet, valu ja \u00e4revust.<\/p>\n\n\n\n

Need on ajad, kus tihtipeale seatakse endale v\u00e4ga k\u00f5rged standardid, millele v\u00f5ib olla v\u00e4ga keeruline vastata. Ootused on suured sageli nii kinkide, kodu kaunistamise kui ka kogu pere koos olemise osas, r\u00e4\u00e4kimata laua katmisest ja ka sellest, mis tundeid arvatakse, et peab t\u00e4htp\u00e4evade ajal \u00fcldse tundma. \u201cJust see v\u00f5ib olla \u00fcks p\u00f5hjustest, miks tuntakse rohkem stressi, kui r\u00f5\u00f5mu,\u201d s\u00f5nab Malkovskaja. <\/p>\n\n\n\n

Miks purskavad emotsioonid  v\u00e4lja pingelistes olukordades?<\/strong><\/h4>\n\n\n\n

Uuringute kohaselt blokeerib pidev stress, sealjuures magamatus, juurdep\u00e4\u00e4su aju osale, mille abil me oleme muidu paindlikud, tolerantsed ning empaatiav\u00f5imelised.<\/p>\n\n\n\n

Aju l\u00e4heb n-\u00f6 elluj\u00e4\u00e4mise tasemele: igaks juhuks tundub k\u00f5ik ohtlikum kui muidu \u2013 ka naeratav kolleeg v\u00f5i pereliige tahab kindlasti midagi, mitte ei naerata niisama. Kui see juhtub, siis v\u00f5ivad ka t\u00e4iskasvanud k\u00e4ituda nagu lapsed, kes ei saa oma soovitut ning probleemidega toimetulek halveneb.  <\/p>\n\n\n\n

Mida teha, et murdumist v\u00e4ltida?<\/strong><\/h4>\n\n\n\n

Malkovskaja esimene soovitus on enda eest hoolitseda, s\u00f5ltumata, kas on t\u00e4htp\u00e4ev v\u00f5i ei. Eriti oluliseks on magada, s\u00fc\u00fca, juua vett ja liigutada.<\/p>\n\n\n\n

\u201cKui baasvajadused on t\u00e4idetud, on juba eos palju lihtsam keerulistes olukordades toime tulla,\u201d innustab ta.<\/p>\n\n\n\n

\u00dcks viis murdumise v\u00e4ltimiseks, lisaks oma p\u00f5hivajaduste eest hoolitsemisele, on m\u00f5elda juba enne seda, kui k\u00f5ik \u00fcle pea kasvab, et mis on olukorra olulisim v\u00e4\u00e4rtus. N\u00e4iteks s\u00fcnnip\u00e4evade puhul: kas need on kingid, perega koos veedetud aeg v\u00f5i midagi hoopis muud.<\/p>\n\n\n\n

\u201cUsun, et iga inimene v\u00f5ib enda seest leida veidi erineva vastuse. See vastus saab olla aga meie kompassiks. Kui enda sisse vaadates on n\u00e4ha, et see v\u00e4\u00e4rtus on n\u00e4iteks \u00f5nnetunne, siis saab m\u00f5elda, mida teha ja mida mitte, et seda v\u00e4\u00e4rtust hoida,\u201d nendib ta.<\/p>\n\n\n\n

Nii saame Malkovskaja s\u00f5nul palju stressi tegelikult \u00e4ra hoida. Kui ka juhtub midagi, mis ei lase enda v\u00e4\u00e4rtust hoida, n\u00e4iteks tuline vaidlus perekondlikul s\u00fcnnip\u00e4eval, siis kinnita endale, et see on m\u00f6\u00f6duv ning v\u00f5ta sisemiselt ette sammud, et enda v\u00e4\u00e4rtuse juurde tagasi tulla. Selleks v\u00f5ib olla ka vaid klaasi vee joomine v\u00f5i teise tuppa minek.<\/p>\n\n\n\n

Teine soovitus on samuti tegutsemiseks juba ennetavalt ehk sel ajal, kui miski veel peapeale ei ole p\u00f6\u00f6rdunud. \u201cHea on teha endale nimekiri k\u00f5ikidest nendest asjadest, mis sind aitavad ja toetavad. Sinna v\u00f5ivad kirja sada ka v\u00e4ga v\u00e4ikesed asjad, nagu \u201cvaatan aknast v\u00e4lja ja hingan\u201d. See list on nagu v\u00e4ike t\u00f6\u00f6riistakast, kust siis igal hetkel saab lugeda ja meelde tuletada, mida enda heaks teha,\u201d julgustab Malkovskaja.<\/p>\n\n\n\n

Malkovskaja s\u00f5nul v\u00f5ib sageli abi olla kas v\u00f5i lihtsast hingamisharjutusest. Hinga sisse ja loe kolmeni. Hoia \u00f5hku enda sees ja loe uuesti kolmeni. Seej\u00e4rel hinga v\u00e4lja ja korda harjutust kolm korda, et oma ajule rahunemiseks aega anda.<\/p>\n\n\n\n

Miks see t\u00f6\u00f6tab? Kui m\u00f5tleme oma keha automaatsetele stressireaktsioonidele, mille eesm\u00e4rk on meid elus hoida, siis nende reaktsioonide tulemusel muutub meie hingamine kiireks. Vaja on palju hapnikku, sest keha valmistub kas v\u00f5itlemiseks v\u00f5i p\u00f5genemiseks. Kui anda endale teadlikult aega hingata s\u00fcgavalt ja rahulikult, saab sellega ajule ja kehale m\u00e4rku anda, et reaktsioonid ei ole hetkel vajalikud.<\/p>\n\n\n\n

Kui stressis pole sina, vaid keegi teine<\/strong><\/h4>\n\n\n\n

Kui sinu l\u00e4hikonnast on keegi stressis v\u00f5i \u00e4revil, siis saad ka sina tema heaks midagi teha ning v\u00f5imalusel ohtu juba maandada.<\/p>\n\n\n\n

\u201cKui n\u00e4ed, et keegi on stressis v\u00f5i \u00e4revil, siis esimene asi, mida saame teha, on seda m\u00e4rgata ja abivajajale l\u00e4heneda. Seej\u00e4rel anna m\u00f5ista, et oled valmis muret kuulama. Kui tegemist on millegi sellisega, millega saad aidata, siis ole valmis seda tegema,\u201d suunab Malkovskaja.<\/p>\n\n\n\n

Ta r\u00f5hutab, et oluline on m\u00f5ista ka seda, et kui ei ole midagi, millega saad l\u00e4hedast aidata, siis ka juba abi pakkumine on m\u00e4rk toetamisest.<\/p>\n\n\n\n

Malkovskaja toonitab, et v\u00e4ltida tasub selliseid s\u00f5numeid, mis t\u00fchistavad inimese mure. N\u00e4iteks stiilis \u201c\u00e4ra hakka praegu\u201d ja \u201cei ole hullu, r\u00f5\u00f5musta, praegu on ju tore aeg\u201d.<\/p>\n\n\n\n

\u201cMeie eesm\u00e4rk ei pea olema otseselt inimese tuju t\u00f5stmine, kuid kui p\u00e4riselt inimest kuulata, siis on suur t\u00f5en\u00e4osus, et ta tuju ka t\u00f5useb. Isegi kui seda kohe silmaga n\u00e4ha ei ole,\u201d lisab ta.<\/p>\n\n\n\n

Kuidas s\u00e4ilitada rahu?<\/h4>\n\n\n\n

Et sinu silmis v\u00e4lguks keerulisel ajal \u00fcha v\u00e4hem punast, jagame m\u00f5ned universaalsed soovitused, kuidas j\u00e4\u00e4da kriisisituatsioonis v\u00f5imalikult rahulikuks.<\/p>\n\n\n\n

  • Enne teise inimese peale \u00e4rritumist m\u00f5tle sellele, et n-\u00f6 vastaspool \u00fcritab anda oma parimat. Keegi ei taha tegelikult pinge all murduda, kuid selliseid asju juhtub. Kuigi asjad ei pruugi kodus v\u00f5i t\u00f6\u00f6l sinu soovitud teed minna, proovi teisi m\u00f5ista ning rahusta esialgu ennast. Mured m\u00f6\u00f6duvad enamasti nii kiiremini ning \u00e4kki isegi sinust s\u00f5ltumata.<\/li>
  • Ole huvitatud. See t\u00e4hendab, et \u00e4ra eelda ega ennusta, milles v\u00f5ib probleem olla, vaid \u00fcrita k\u00f5igele j\u00e4lile saada avatud k\u00fcsimustega. Ehk n\u00e4evad m\u00f5lemad osapooled tonti seal, kus seda ei ole ning tegu on vaid t\u00fchise murega.<\/li>
  • Harjuta aktiivset kuulamist. Aktiivse kuulamise \u00fcks osa on n\u00e4iteks peegeldamine, kus sa t\u00e4psustad v\u00f5i kinnitad teisele poolele temalt kuuldut oma s\u00f5nadega. See annab m\u00f5lemale poolele parema selguse ning kinnitab teisele poolele, et sa kuulad teda. Nii v\u00f5ib m\u00f5nigi arusaamatus \u00e4ra j\u00e4\u00e4da.<\/li>
  • Liigu ja ole aktiivne. Paljusid aitab enda m\u00f5tete korrastamiseks v\u00f5i emotsioonide rahustamiseks vaid \u00fcks jalutusk\u00e4ik v\u00f5i kerge treening. Muredega tuppa kinni j\u00e4\u00e4mine v\u00f5ib seda k\u00f5ike s\u00fcvendada ning ei aita lahendusteni. <\/li>
  • Hoia inimestega kontakti. V\u00f5ta \u00fchendust nendega, kellega suheldes tunned end h\u00e4sti ja koduselt. Selleks v\u00f5ib olla keegi perekonnast, tuttav v\u00f5i isegi keegi teisel pool maakera. Oluline on, et sa ei j\u00e4\u00e4ks oma \u00e4rritavatesse m\u00f5tetesse kinni ja leiaksid teisigi tegevusi. <\/li>
  • Vajadusel otsi abi. Probleemidele lahenduse otsimises pole midagi halba. Kui tunned, et sa ise ei suuda enda m\u00f5tteid ega \u00e4revust kontrollida, v\u00f5ta \u00fchendust spetsialistiga. <\/li>
  • Leia p\u00e4evas puhkehetk, kus saad teha teha midagi enda jaoks ning m\u00f5tte v\u00e4lja l\u00fclitada. See on hea v\u00f5imalus raamatu lugemiseks, m\u00f5ne hobiga alustamiseks v\u00f5i lihtsalt l\u00f5\u00f5gastumiseks.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"Iga\u00fchel tuleb ette kiireid aegu, mil t\u00e4helepanu ja hoolt vajavad korraga nii t\u00f6\u00f6, l\u00e4hedased kui ka inimene ise. Selline aeg on sageli n\u00e4iteks j\u00f5uluperiood, \u00fchised s\u00fcnnip\u00e4evad v\u00f5i alati samale ajale planeeritud perereis. Kuna kogu trall v\u00f5ib kesta p\u00e4evi ja lausa n\u00e4dalaid, v\u00f5ib pinge all murdumine olla \u00fcsna t\u00f5en\u00e4oline. Kuidas tulla \u00fcha suuremana n\u00e4iva \u00e4revuse ning…","protected":false},"author":8,"featured_media":16021,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-16020","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis"],"yoast_head":"\nLained kipuvad kriisihetkel pea peal kokku l\u00f6\u00f6ma? Loe ps\u00fchholoogi soovitusi, kuidas murdumist v\u00e4ltida - Stebby<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stebby.eu\/et\/lained-kipuvad-kriisihetkel-pea-peal-kokku-looma-loe-psuhholoogi-soovitusi-kuidas-murdumist-valtida\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lained kipuvad kriisihetkel pea peal kokku l\u00f6\u00f6ma? Loe ps\u00fchholoogi soovitusi, kuidas murdumist v\u00e4ltida - Stebby\" \/>\n<meta property=\"og:description\" content=\"Iga\u00fchel tuleb ette kiireid aegu, mil t\u00e4helepanu ja hoolt vajavad korraga nii t\u00f6\u00f6, l\u00e4hedased kui ka inimene ise. Selline aeg on sageli n\u00e4iteks j\u00f5uluperiood, \u00fchised s\u00fcnnip\u00e4evad v\u00f5i alati samale ajale planeeritud perereis. 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