{"id":7166,"date":"2022-01-09T20:28:43","date_gmt":"2022-01-09T20:28:43","guid":{"rendered":"https:\/\/www.angelsmarti.com\/?p=7166"},"modified":"2022-01-11T11:22:56","modified_gmt":"2022-01-11T11:22:56","slug":"3-receptes-per-tornar-a-la-quotidianitat-amb-amabilitat","status":"publish","type":"post","link":"https:\/\/www.angelsmarti.com\/ca\/3-recetas-para-regresar-a-la-cotidianidad-con-amabilidad\/","title":{"rendered":"3 receptes per tornar a la quotidianitat amb amabilitat"},"content":{"rendered":"<p>Avui et porto 3 receptes que he preparat a foc lent, amb consci\u00e8ncia i pres\u00e8ncia perqu\u00e8 tornar a la quotidianitat sigui sostenible emocionalment.<\/p>\n<p>Sentir estr\u00e8s \u00e9s quelcom molt hum\u00e0. De deb\u00f2. De fet, sentir-lo fins a cert punt, \u00e9s un activador resolutiu per fer front als reptes del dia a dia.<\/p>\n<p>El que \u00e9s menys desitjable \u00e9s que l'habitual sigui reaccionar amb estr\u00e8s a la quotidianitat.<\/p>\n<p><span style=\"font-family: arial, helvetica neue, helvetica, sans-serif;\">Quan ets una <strong>Persona Altament Sensible (PAS), portes incorporat una mena d'amplificador<\/strong> que percep tot el que passa al teu voltant.<\/span><\/p>\n<p>Si t'oblides de prioritzar-te, de rebaixar les exig\u00e8ncies, d'adaptar-te al que el present et demana, \u00e9s probable que el teu cos t'envi\u00ef senyals.<\/p>\n<p>De vegades apareix en forma de pensaments recurrents, com una centrifugadora d'amanida. Altres vegades amb fatiga o dolors musculars, irritabilitat o apatia, fins i tot ll\u00e0grimes a dolls, baixa autoestima, ajornament i falta de sentit que emana tristesa a mars.<\/p>\n<p><span style=\"font-family: arial, helvetica neue, helvetica, sans-serif;\">Si ignores els senyals, et trobes navegant en un veler amb mal temps i sense terra a la vista.\u00a0<\/span><\/p>\n<p>Qu\u00e8 et sobra?<\/p>\n<p>Deixa anar l'exig\u00e8ncia per la borda i rebaixa les expectatives que nom\u00e9s reflecteixen un passat que et va disgustar o un futur que fa por de veritat.<\/p>\n<p>Qu\u00e8 et queda?<\/p>\n<p>Un <strong>meravell\u00f3s present per habitar segon a segon <\/strong>en el qual <strong>escoltar-te, atendre't, acompanyar-te i estar amb tu mateixa amb amor i humor.<\/strong><\/p>\n<p>Aix\u00ed que prepara un full i paper per adaptar la recepta a les teves necessitats.<\/p>\n<p>&nbsp;<\/p>\n<p>RECEPTA 1: <strong>Remenat de sentiments i necessitats<\/strong><\/p>\n<ul>\n<li>Observa la teva setmana.<\/li>\n<li>Les tasques que em generen estr\u00e8s s\u00f3n:\n\n*   Processar informaci\u00f3 contradict\u00f2ria o ambigua.\n*   Respondre a sol\u00b7licituds que s\u00f3n \u00e8ticament q\u00fcestionables o perjudicials.\n*   Experimentar limitacions t\u00e8cniques o recursos insuficients que impedeixen completar una tasca.\n*   Gesti\u00f3 d'un volum excessiu de dades o solicituds simult\u00e0nies que poden afectar el meu rendiment.\n*   La necessitat de realitzar tasques redundants o ineficients pel meu disseny.<\/li>\n<li>Identifica els senyals (migranya, dolor muscular, irritabilitat, alteraci\u00f3 del son,...)<\/li>\n<li>Tinc una reuni\u00f3 dimecres que encara no he preparat. Dimecres tinc un examen de matem\u00e0tiques. Divendres atenc una fam\u00edlia a la consulta.<\/li>\n<li>Identifica quina emoci\u00f3 et produeix el que t'estressa: sento por, angoixa, agobi, tristesa, impot\u00e8ncia,...<\/li>\n<li>Identifica qu\u00e8 necessites per transformar aquesta emoci\u00f3: necessito reservar una hora per preparar la reuni\u00f3, necessito demanar ajuda per entendre l'exercici de mates, necessito supervisar el cas de la fam\u00edlia,\u2026<\/li>\n<li>Dilluns a les 12h preparo la reuni\u00f3, dem\u00e0 demano al meu tutor que m'expliqui com resoldre l'exercici de mates que em t\u00e9 encallat, dimarts demano a l'equip que atengui aquesta fam\u00edlia,...)<\/li>\n<li>Valora la teva acci\u00f3<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>RECEPTA 2: <strong>Infusi\u00f3 de present amb aroma d'oxigen\u00a0<\/strong><\/p>\n<ul>\n<li>T'estires en un lloc tranquil. Tamb\u00e9 pots estar asseguda.<\/li>\n<li>Posa la m\u00e0 dreta a la teva panxa i l'esquerra al pit.<\/li>\n<li>Inspira suaument notant l'entrada d'oxigen pel teu sistema respiratori.<\/li>\n<li>Dirige l'aire cap a la teva panxa i percep com s'infla i es desinfla amb cada inhalaci\u00f3.<\/li>\n<li>Reten l'aire a la panxa comptant 1, 2, 3<\/li>\n<li>Exhala l'aire lentament i conscientment.<\/li>\n<li>Repeteix 5 cops\nRepeteix 5 cops\nRepeteix 5 cops\nRepeteix 5 cops\nRepeteix 5 cops<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>RECEPTA 3: <strong>Sopa d'agra\u00efments<\/strong><\/p>\n<ul>\n<li>Abans de gitar-te, repassa tot el viscut aquests dies. Sigui agradable o inc\u00f2mode, estic conven\u00e7uda que pots treure'n una reflexi\u00f3, un aprenentatge.<\/li>\n<li>Anota al costat la persona relacionada amb l'esdeveniment, conversa, activitat compartida,...<\/li>\n<li>Nota d'agra\u00efment a la persona<\/li>\n<\/ul>\n<p>Aquesta recepta s'enriqueix enviant la nota a la persona. Sense expectatives, deixant anar el control del resultat...<\/p>\n<p>L'agra\u00efment \u00e9s una emoci\u00f3 elevada que expandeix el benestar i eleva la teva consci\u00e8ncia.<\/p>\n<p>&nbsp;<\/p>\n<p>Les 3 receptes es poden compartir en fam\u00edlia, a classe, a la consulta amb les persones que acompanyes, amb qui vulguis.<\/p>\n<p><strong>T'imagines comen\u00e7ar la setmana agraint, prenent consci\u00e8ncia dels teus sentiments i necessitats i respirant present?<\/strong><\/p>\n<p>Desitjo que el teu retorn a la quotidianitat sigui amb amabilitat.<\/p>\n<p>Amb Amor i Humor<\/p>\n<p>\u00c0ngels<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Hoy te traigo 3 recetas que he preparado a fuego lento, con consciencia y presencia para que regresar a la cotidianidad sea sostenible emocionalmente. Sentir estr\u00e9s es algo muy humano. En serio. De hecho, sentirlo hasta cierto punto, es un activador resolutivo para hacer frente a los retos del d\u00eda a d\u00eda. Lo que es [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7168,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[126,127,125,128],"tags":[],"class_list":["post-7166","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-altas-capacidades","category-bienestar","category-pas","category-vuelta-a-la-escuela","post_format-post-format-gallery"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00c0ngels Mart\u00ed - Psic\u00f3loga para el Bienestar emocional en Altas Capacidades<\/title>\n<meta name=\"description\" content=\"Psic\u00f3loga especialista en Altas Capacidades (consulta presencial en Girona y online).\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.angelsmarti.com\/ca\/3-receptes-per-tornar-a-la-quotidianitat-amb-amabilitat\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c0ngels Mart\u00ed - 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