{"id":1240,"date":"2024-03-25T16:19:46","date_gmt":"2024-03-25T16:19:46","guid":{"rendered":"https:\/\/valentinaghita.ro\/?p=1240"},"modified":"2024-04-18T15:58:42","modified_gmt":"2024-04-18T15:58:42","slug":"terapia-cognitiv-comportamentala-in-tratarea-tulburarilor-de-anxietate-tehnici-partea-1","status":"publish","type":"post","link":"https:\/\/valentinaghita.ro\/index.php\/2024\/03\/25\/terapia-cognitiv-comportamentala-in-tratarea-tulburarilor-de-anxietate-tehnici-partea-1\/","title":{"rendered":"Terapia cognitiv-comportamental\u0103 \u00een tratarea tulbur\u0103rilor de anxietate &#8211; Tehnici (Partea 1)"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Identificarea \u0219i schimbarea g\u00e2ndurilor negative<\/strong><\/h2>\n\n\n\n<p>Pentru ca aceast\u0103 tehnic\u0103 s\u0103 func\u021bioneze eficient este necesar s\u0103 \u00een\u021belegi rela\u021bia dintre g\u00e2nduri, sentimente \u0219i comportamente, iar exemplele din experien\u021bele tale personale pot fi utile \u00een acest context.<\/p>\n\n\n\n<p>Vei fi rugat s\u0103 exersezi identificarea g\u00e2ndurilor negative \u00een \u0219edin\u021b\u0103, iar apoi s\u0103 completezi acas\u0103 un jurnal de g\u00e2nduri (ca tem\u0103). \u00cen jurnal vei descrie situa\u021biile pe care le experimentezi \u0219i vei consemna g\u00e2ndurile care contribuie, \u00eentre\u021bin, cresc starea de anxietate. Vei nota \u00een jurnal \u0219i comportamentele, emo\u021biile, st\u0103rile fiziologice care apar ca urmare a g\u00e2ndurilor ce \u00ee\u021bi trec prin minte \u00een situa\u021bia respectiv\u0103.<\/p>\n\n\n\n<p>Dup\u0103 ce ai \u00eenceput s\u0103 recuno\u0219ti g\u00e2ndurile negative care \u00ee\u021bi creaz\u0103 disconfort pasul urm\u0103tor este s\u0103 \u00eencepi s\u0103 le pui la \u00eendoial\u0103 pentru a decide dac\u0103 acel g\u00e2nd este sus\u021binut de realitate. Te vei \u00eentreba: &#8222;Am cu adev\u0103rat dovezi care s\u0103 sus\u021bin\u0103 acest g\u00e2nd sau fac presupuneri? Am motive \u00eentemeiate s\u0103 g\u00e2ndesc a\u0219a, s\u0103 cred asta?&#8221;.<\/p>\n\n\n\n<p><strong>Situa\u021bie exemplu:<\/strong> <br>Trebuie s\u0103 sus\u021bii o prezentare \u00een fa\u021ba unui num\u0103r mare de persoane.<\/p>\n\n\n\n<p><strong>G\u00e2nd posibil:<\/strong> <br>O s\u0103 o dau \u00een bar\u0103 \u0219i o s\u0103 m\u0103 fac de r\u00e2s.<\/p>\n\n\n\n<p><strong>Contestarea g\u00e2ndului (punerea lui la \u00eendoial\u0103)<\/strong>:<br>Nu \u00eemi place s\u0103 sus\u021bin prezent\u0103ri mai ales dac\u0103 sunt foarte multe persoane prezente. Totu\u0219i p\u00e2n\u0103 acum nu m-am f\u0103cut niciodat\u0103 de r\u00e2s chiar dac\u0103 poate prezent\u0103rile mele nu au fost perfecte. De fiecare dat\u0103, chiar dac\u0103 am sim\u021bit disconfort am reu\u0219it s\u0103 \u00eemi duc prezentarea p\u00e2n\u0103 la cap\u0103t, \u00een mod onorabil.<\/p>\n\n\n\n<p><strong>Reevaluarea consecin\u021belor percepute (\u0219i a impactului acestora)<\/strong><br>\u0218i chiar dac\u0103 nu m-a\u0219 descurca prea grozav de data asta care este cel mai r\u0103u lucru care s-ar putea \u00eent\u00e2mpla? Toat\u0103 lumea gre\u0219e\u0219te iar oamenii vor uita despre asta \u00eentr-o zi sau dou\u0103. Important este c\u0103 dac\u0103 voi continua s\u0103 exersez aceste prezent\u0103ri m\u0103 voi descurca din ce \u00een ce mai bine.<\/p>\n\n\n\n<p>O serie de \u00eentreb\u0103ri te ajut\u0103 s\u0103 realizezi c\u0103 un anumit g\u00e2nd negativ dar \u0219i consecin\u021bele pe care le anticipezi sunt, de cele mai multe ori, neadev\u0103rate sau exagerate:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8222;Exist\u0103 dovezi pentru g\u00e2ndul meu sau fac presupuneri?&#8221;.<\/li>\n\n\n\n<li>&#8222;Care este cel mai r\u0103u lucru care s-ar putea \u00eent\u00e2mpla? Este probabil acest rezultat?&#8221;<\/li>\n\n\n\n<li>&#8222;Care este cel mai r\u0103u lucru care s-ar putea \u00eent\u00e2mpla?&#8221;<\/li>\n\n\n\n<li>&#8222;Ce este cel mai probabil s\u0103 se \u00eent\u00e2mple?&#8221;<\/li>\n\n\n\n<li>&#8222;Va mai conta ce s-a \u00eent\u00e2mplat (\u00een situa\u021bia X) peste o s\u0103pt\u0103m\u00e2n\u0103, un an sau cinci ani?&#8221;<\/li>\n<\/ul>\n\n\n\n<p>Dup\u0103 ce ai contestat cu succes un g\u00e2nd sau o credin\u021b\u0103 va fi necesar s\u0103 le \u00eenlocuie\u0219ti cu un g\u00e2nd sau o credin\u021b\u0103 mai apropiate de realitate. <\/p>\n\n\n\n<p>Nu este necesar s\u0103 le \u00eenlocuie\u0219ti cu opusul lor pentru c\u0103, de obicei, realitatea este undeva pe la mijloc. Unele situa\u021bii chiar sunt dificile \u0219i presupun disconfort iar negarea acestui lucru nu va face niciun bine. Ideea este de a g\u00e2ndi mai degrab\u0103 neutru \u0219i a \u00een\u021belege c\u0103, \u00een majoritatea situa\u021biilor, cele mai negre consecin\u021be nu se vor concretiza (sau nu vor conta a\u0219a de mult).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Identificarea \u0219i schimbarea g\u00e2ndurilor negative Pentru ca aceast\u0103 tehnic\u0103 s\u0103 func\u021bioneze eficient este necesar s\u0103 \u00een\u021belegi rela\u021bia dintre g\u00e2nduri, sentimente \u0219i comportamente, iar exemplele din experien\u021bele tale personale pot fi utile \u00een acest context. Vei fi rugat s\u0103 exersezi identificarea g\u00e2ndurilor negative \u00een \u0219edin\u021b\u0103, iar apoi s\u0103 completezi acas\u0103 un jurnal de g\u00e2nduri (ca tem\u0103). [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1242,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Terapia cognitiv-comportamental\u0103 \u00een tratarea tulbur\u0103rilor de anxietate - Tehnici (Partea 1) - Psiholog psihoterapeut cognitiv comportamental copii si adulti<\/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:\/\/valentinaghita.ro\/index.php\/2024\/03\/25\/terapia-cognitiv-comportamentala-in-tratarea-tulburarilor-de-anxietate-tehnici-partea-1\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Terapia cognitiv-comportamental\u0103 \u00een tratarea tulbur\u0103rilor de anxietate - Tehnici (Partea 1) - Psiholog psihoterapeut cognitiv comportamental copii si adulti\" \/>\n<meta property=\"og:description\" content=\"Identificarea \u0219i schimbarea g\u00e2ndurilor negative Pentru ca aceast\u0103 tehnic\u0103 s\u0103 func\u021bioneze eficient este necesar s\u0103 \u00een\u021belegi rela\u021bia dintre g\u00e2nduri, sentimente \u0219i comportamente, iar exemplele din experien\u021bele tale personale pot fi utile \u00een acest context. 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