{"id":274,"date":"2022-07-17T19:34:37","date_gmt":"2022-07-17T16:34:37","guid":{"rendered":"https:\/\/stop-anxietate.ro\/articole\/?p=274"},"modified":"2022-08-21T19:26:23","modified_gmt":"2022-08-21T16:26:23","slug":"episodul-6-revenirea-la-prezent-metoda-5-4-3-2-1","status":"publish","type":"post","link":"https:\/\/stop-anxietate.ro\/articole\/episodul-6-revenirea-la-prezent-metoda-5-4-3-2-1\/","title":{"rendered":"Episodul 6 &#8211; Revenirea la prezent &#8211; Metoda 5-4-3-2-1"},"content":{"rendered":"<div class=\"boldgrid-section\">\n<div class=\"container\"><\/div>\n<\/div>\n<div class=\"boldgrid-section\">\n<div class=\"container\"><\/div>\n<\/div>\n<div class=\"boldgrid-section\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-lg-12 col-md-12 col-xs-12 col-sm-12\">\n<p class=\"\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"275\" data-permalink=\"https:\/\/stop-anxietate.ro\/articole\/episodul-6-revenirea-la-prezent-metoda-5-4-3-2-1\/presence-5-4-3-2-1\/\" data-orig-file=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1.png\" data-orig-size=\"960,720\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Presence 5-4-3-2-1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1-300x225.png\" data-large-file=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1.png\" tabindex=\"0\" role=\"button\" class=\"bg-img bg-img-rounded bg-img-border-thin aligncenter wp-image-275 size-full\" src=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1.png\" alt=\"\" width=\"960\" height=\"720\" srcset=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1.png 960w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1-300x225.png 300w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1-768x576.png 768w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1-250x188.png 250w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1-550x413.png 550w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1-800x600.png 800w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1-240x180.png 240w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1-400x300.png 400w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1-667x500.png 667w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/p>\n<\/div>\n<\/div>\n<div class=\"row\" style=\"padding-top: 75px; padding-bottom: 75px;\">\n<div class=\"col-lg-12 col-md-12 col-xs-12 col-sm-12\">\n<p class=\"\">Ascult\u0103 acest episod aici, sau cite\u0219te mai jos<\/p>\n<div class=\"wp-playlist wp-audio-playlist wp-playlist-light\">\n\t\t\t<div class=\"wp-playlist-current-item\"><\/div>\n\t\t<audio controls=\"controls\" preload=\"none\" width=\"640\"\n\t\t\t><\/audio>\n\t<div class=\"wp-playlist-next\"><\/div>\n\t<div class=\"wp-playlist-prev\"><\/div>\n\t<noscript>\n\t<ol>\n\t\t<li><a href='https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Revenirea-la-prezent-Metoda-5-4-3-2-1.mp3'>Revenirea la prezent - Metoda 5-4-3-2-1<\/a><\/li>\t<\/ol>\n\t<\/noscript>\n\t<script type=\"application\/json\" class=\"wp-playlist-script\">{\"type\":\"audio\",\"tracklist\":true,\"tracknumbers\":true,\"images\":false,\"artists\":false,\"tracks\":[{\"src\":\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Revenirea-la-prezent-Metoda-5-4-3-2-1.mp3\",\"type\":\"audio\/mpeg\",\"title\":\"Revenirea la prezent - Metoda 5-4-3-2-1\",\"caption\":\"\",\"description\":\"\",\"meta\":{\"album\":\"Episodul 6\",\"year\":\"2022\",\"length_formatted\":\"7:21\"},\"image\":{\"src\":\"https:\/\/stop-anxietate.ro\/articole\/wp-includes\/images\/media\/audio.svg\",\"width\":48,\"height\":64},\"thumb\":{\"src\":\"https:\/\/stop-anxietate.ro\/articole\/wp-includes\/images\/media\/audio.svg\",\"width\":48,\"height\":64}}]}<\/script>\n<\/div>\n\t\n<\/div>\n<\/div>\n<div class=\"row\" style=\"padding-top: 75px; padding-bottom: 22px;\">\n<div class=\"col-lg-12 col-md-12 col-xs-12 col-sm-12\">\n<p class=\"\">Pentru a sta \u00een prezent c\u00e2t mai mult, ne folosim de trei ingrediente. \u00cen primul r\u00e2nd, ne folosim de aten\u021bie pentru a ne analiza fiecare g\u00e2nd care ne trece prin minte. Dac\u0103 observ\u0103m c\u0103 este un g\u00e2nd repetitiv orientat c\u0103tre viitor, revenim la prezent folosindu-ne de curiozitate. Investig\u0103m ce exist\u0103 \u00een fa\u021ba noastr\u0103, ce sunete auzim, cum se simte pielea noastr\u0103, contactul cu podeaua. Dac\u0103 avem o persoan\u0103 \u00een fa\u021ba noastr\u0103, ne \u00eendrept\u0103m aten\u021bia \u0219i curiozitatea c\u0103tre ea, o analiz\u0103m, dar f\u0103r\u0103 s\u0103 judec\u0103m pozitiv sau negativ. Doar evalu\u0103m ce este, nu tragem concluzii dac\u0103 este \u201ebine\u201d sau \u201er\u0103u\u201d.<\/p>\n<p>Haide s\u0103 aplic\u0103m \u00eempreun\u0103 metoda 5-4-3-2-1 de revenire la prezent. Este o metod\u0103 pe c\u00e2t de simpl\u0103 pe at\u00e2t de puternic\u0103, care te ancoreaz\u0103 rapid \u00een prezent, \u00een c\u00e2teva secunde.<\/p>\n<p>\u00cen primul r\u00e2nd inspiri de trei ori ad\u00e2nc, \u00eencetinind timpul, corpul \u0219i g\u00e2ndurile. Apoi, investighezi cu curiozitate \u0219i f\u0103r\u0103 judecat\u0103 pozitiv\u0103 sau negativ\u0103 mediul care te \u00eenconjoar\u0103.<\/p>\n<p class=\"\"><strong>Cau\u021bi 5 lucruri pe care le po\u021bi vedea<\/strong>: Observi vizual 5 lucruri din jurul t\u0103u, de exemplu aranjamentul c\u0103r\u021bilor din bibliotec\u0103, ce forme creeaz\u0103 \u00een mintea ta. Sau, \u00ee\u021bi analizezi cu curiozitate \u0219i f\u0103r\u0103 judecat\u0103 pozitiv\u0103 sau negativ\u0103 degetele \u2013 ce form\u0103 au, ce culoare, cum se \u00eendoiesc, ce forme creeaz\u0103 \u0219an\u021burile din palm\u0103. Te ui\u021bi la planta din col\u021b, sau la pisica ta, \u0219i observi lucruri noi pe care nu le-ai observat p\u00e2n\u0103 acum \u2013 ce culori vii au plantele \u0219i animalele tinere, cum str\u0103lucesc \u00een lumina soarelui. \u00ce\u021bi iei timp \u0219i investighezi cu curiozitate \u0219i f\u0103r\u0103 judecat\u0103 pozitiv\u0103 sau negativ\u0103 ceea vezi, devii con\u0219tient\/\u0103 de detaliile pe care nu le-ai observat p\u00e2n\u0103 acum, tr\u0103ind pe modul fast-forward, pe modul \u201erepede inainte\u201d.<\/p>\n<p class=\"\"><strong>Atingi 4 lucruri<\/strong>: Fie c\u0103 stai pe pat sau pe scaun \u00een buc\u0103t\u0103rie sau \u00een ma\u0219in\u0103, sim\u021bi textura pl\u0103cut\u0103 a materialului. Poate sim\u021bi ap\u0103sarea fina a c\u0103m\u0103\u0219ii pe g\u00e2tul t\u0103u. Dac\u0103 ai o surs\u0103 de c\u0103ldura l\u00e2ng\u0103 tine, soare sau calorifer, sim\u021bi cum \u021bi se \u00eenc\u0103lze\u0219te pielea, parc\u0103 stai \u00een scaun la mare, la soare. Dac\u0103 ai f\u0103cut sport, \u00ee\u021bi sim\u021bi mu\u0219chii care dor, dar ce durere pl\u0103cut\u0103 este. Atingi, \u00ee\u021bi atingi pielea, m\u00e2inile, bra\u021bele, oglinda, pisica \u2013 cum se simte fiecare, cum se simte realitatea c\u00e2nd \u00eei acorzi aten\u021bie? Dintr-o dat\u0103 parc\u0103 descoperi lucruri pe care le iei ca normale \u0219i le ignori \u00een via\u021ba de zi cu zi, c\u00e2nd exact aceste mici detalii ne aduc satisfac\u021bie \u00een via\u021b\u0103. Sim\u021bi cum prin atingere devii con\u0219tient\/\u0103 de prezent \u0219i c\u00e2t de interesante sunt lucrurile odat\u0103 ce le atingi cu curiozitate.<\/p>\n<p class=\"\"><strong>Auzi 3 lucruri<\/strong>: \u00ce\u021bi orientezi aten\u021bia c\u0103tre zgomotul din jurul t\u0103u, f\u0103r\u0103 s\u0103 judeci pozitiv sau negativ. Ma\u0219inile de pe strad\u0103, muzica \u00een surdin\u0103, cafeaua care se fierbe pe aragaz, vocile colegilor sau vecinilor. Mai mult, \u00ee\u021bi direc\u021bionezi aten\u021bia \u0219i c\u0103tre spa\u021biul dintre sunete, c\u0103tre pace. Nu judeci, doar investighezi cu curiozitate, cum se simte, cum se aude.<\/p>\n<p><strong>Miro\u0219i 2 lucruri<\/strong>: Ce arome plutesc \u00een aer? Nu judeci pozitiv sau negativ, \u201efrumos\u201d sau \u201eur\u00e2t\u201d, doar investighezi cu curiozitate. Dac\u0103 nu detectezi un miros, po\u021bi s\u0103 \u00ee\u021bi miro\u0219i pielea, hainele. Fiecare informa\u021bie senzoriala \u00ee\u021bi spune o poveste: care este povestea celor doua arome pe care le sim\u021bi?<\/p>\n<p class=\"\"><strong>Gu\u0219ti 1 lucru<\/strong>: Ce sim\u021bi acum \u00een gur\u0103? Poate gustul cafelei sau al unei \u021big\u0103ri? Dac\u0103 ai m\u00e2ncat fructe dulci \u00eenainte, poate sim\u021bi acum o c\u0103ldura pl\u0103cut\u0103, sau dac\u0103 ai m\u00e2ncat ciocolat\u0103 cu menta atunci sim\u021bi o r\u0103coare care te treze\u0219te \u0219i te face mai alert\/\u0103.<\/p>\n<p class=\"\">C\u00e2t de simpl\u0103 este aceasta metod\u0103, metoda de investigare senzoriala 5-4-3-2-1? O vei folosi c\u00e2t de des vei voi, lu\u00e2ndu-\u021bi timp s\u0103 observi ce sim\u021bi at\u00e2t \u00een timpul practic\u0103rii c\u00e2t \u0219i dup\u0103. Vei observa c\u0103 dup\u0103 c\u00e2teva secunde deja te sim\u021bi mai ancorat\/\u0103 \u00een prezent, mai calm\/\u0103, g\u00e2ndurile parca au disp\u0103rut, \u0219i exist\u0103 doar o stare de pace \u0219i de calm. Dac\u0103 g\u00e2ndurile negative reapar, reaplici aceasta metoda.<\/p>\n<p>Cu c\u00e2t folose\u0219ti aceasta metoda mai des, cu at\u00e2t va avea un efect mai mare \u0219i \u00ee\u021bi va fi mai u\u0219or s\u0103 o aplici \u0219i s\u0103 revii la prezent. Aceasta practic\u0103 are efect at\u00e2t anti anxietate, cat \u0219i \u00eempotriva insomniei, sau a stresului.<\/p>\n<\/div>\n<\/div>\n<div class=\"row\" style=\"padding-top: 19px; padding-bottom: 38px;\">\n<div class=\"col-lg-12 col-md-12 col-xs-12 col-sm-12\">\n<p class=\"\"><a href=\"https:\/\/stop-anxietate.ro\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"415\" data-permalink=\"https:\/\/stop-anxietate.ro\/articole\/?attachment_id=415\" data-orig-file=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header.png\" data-orig-size=\"1024,493\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Stop Anxietate Header\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header-300x144.png\" data-large-file=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header.png\" tabindex=\"0\" role=\"button\" class=\"aligncenter wp-image-415 size-full\" src=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header.png\" alt=\"\" width=\"1024\" height=\"493\" srcset=\"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header.png 1024w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header-300x144.png 300w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header-768x370.png 768w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header-250x120.png 250w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header-550x265.png 550w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header-800x385.png 800w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header-374x180.png 374w, https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/08\/Stop-Anxietate-Header-623x300.png 623w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<\/div>\n<\/div>\n<div class=\"row\" style=\"padding-top: 4px; padding-bottom: 6px;\">\n<div class=\"col-lg-12 col-md-12 col-xs-12 col-sm-12\">\n<p class=\"\">Distribuie episodul unei persoane dragi, care sufer\u0103 de anxietate<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ascult\u0103 acest episod aici, sau cite\u0219te mai jos Pentru a sta \u00een prezent c\u00e2t mai mult, ne folosim de trei ingrediente. \u00cen primul r\u00e2nd, ne folosim de aten\u021bie pentru a<\/p>\n<div class=\"read-more\"><a class=\"btn button-secondary\" href=\"https:\/\/stop-anxietate.ro\/articole\/episodul-6-revenirea-la-prezent-metoda-5-4-3-2-1\/\">Read More<\/a><\/div>\n","protected":false},"author":1,"featured_media":275,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-274","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_publicize_connections":[],"aioseo_notices":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/stop-anxietate.ro\/articole\/wp-content\/uploads\/2022\/07\/Presence-5-4-3-2-1.png","_links":{"self":[{"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/posts\/274","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/comments?post=274"}],"version-history":[{"count":4,"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/posts\/274\/revisions"}],"predecessor-version":[{"id":506,"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/posts\/274\/revisions\/506"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/media\/275"}],"wp:attachment":[{"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/media?parent=274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/categories?post=274"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stop-anxietate.ro\/articole\/wp-json\/wp\/v2\/tags?post=274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}