{"id":1298,"date":"2024-05-13T16:35:20","date_gmt":"2024-05-13T16:35:20","guid":{"rendered":"https:\/\/valentinaghita.ro\/?p=1298"},"modified":"2024-08-18T07:15:54","modified_gmt":"2024-08-18T07:15:54","slug":"fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine","status":"publish","type":"post","link":"https:\/\/valentinaghita.ro\/index.php\/2024\/05\/13\/fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine\/","title":{"rendered":"Fobia social\u0103 &#8211; ce te poate ajuta s\u0103 te sim\u021bi mai bine?"},"content":{"rendered":"\n<p>A trebuit s\u0103 sus\u021bii o prezentare la serviciu \u0219i ai sim\u021bit cum pulsul se accelereaz\u0103? Ai avut o senza\u021bie de le\u0219in \u0219i grea\u021b\u0103 c\u00e2nd un coleg a \u00eencercat sa lege o discu\u021bie cu tine \u00een pauza de cafea? O persoan\u0103 de care \u00ee\u021bi place \u021bi-a f\u0103cut un compliment iar mintea \u021bi s-a \u00eentunecat \u0219i nu ai putut rosti niciun cuv\u00e2nt?&nbsp;<\/p>\n\n\n\n<p>Dac\u0103 te reg\u0103se\u0219ti \u00eentr-una din aceste situa\u021bii sau altele similare, este posibil s\u0103 ai fobie social\u0103.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote has-medium-font-size is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Fobia social\u0103 presupune teama intens\u0103 privind situa\u021biile sociale \u00een care persoana ar putea fi evaluat\u0103 (negativ), judecat\u0103, umilit\u0103\u00a0de\u00a0c\u0103tre\u00a0al\u021bii.<\/p>\n<\/blockquote>\n\n\n\n<p>Aceast\u0103 team\u0103 se poate manifesta doar \u00eentr-un anumit tip de interac\u021biune social\u0103 (vorbitul &#8211; \u00een public, la telefon \u00een prezen\u021ba cuiva, cu un str\u0103in &#8211; etc.) sau \u00een majoritatea sau toate situa\u021biile sociale.&nbsp;<\/p>\n\n\n\n<p>Fobia social\u0103 persistent\u0103 \u00ee\u021bi poate afecta negativ zona profesional\u0103, \u0219colar\u0103 \u0219i orice alt\u0103 activitate de zi cu zi care presupune interac\u021biune cu alte persoane.<\/p>\n\n\n\n<p>Iat\u0103 c\u00e2teva sfaturi pe care le po\u021bi aplica pentru a face fa\u021b\u0103 mai u\u0219or unei situa\u021bii sociale stresante:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Identific\u0103 ce anume te sperie \u00eentr-o situa\u021bie social\u0103.<\/h3>\n\n\n\n<p>Spre exemplu, credin\u021ba central\u0103 care poate sta la baza temerii de a interac\u021biona cu al\u021bii poate fi \u201cCeilal\u021bi vor vedea ca sunt incompetent, incapabil \u2026 \u0219i vor r\u00e2de de mine, m\u0103 vor respinge\u2026\u201d.<\/p>\n\n\n\n<p>Oare c\u00e2t de adev\u0103rat este? Chiar dac\u0103 poate nu vei fi \u00een cea mai bun\u0103 form\u0103 care ar ar fi cel mai r\u0103u lucru care \u021bi s-ar putea \u00eent\u00e2mpla? Scrie pe o foaie ce g\u00e2nde\u0219ti precum \u0219i ce crezi ca s-ar putea \u00eent\u00e2mpla. S-ar putea s\u0103 descoperi c\u0103 sunt mult mai pu\u021bin grave dec\u00e2t \u00ee\u021bi imaginezi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nu evita situa\u021biile sociale care \u00ee\u021bi produc anxietate.<\/h3>\n\n\n\n<p>Chiar dac\u0103 nu te sim\u021bi preg\u0103tit pentru a \u00eenfrunta o situa\u021bie social\u0103 care \u00ee\u021bi produce disconfort evitarea nu va face dec\u00e2t s\u0103 \u00eentre\u021bin\u0103 anxietatea \u0219i convingerea c\u0103 nu e\u0219ti capabil s\u0103 te descurci.<\/p>\n\n\n\n<p>\u00ce\u021bi recomand ca expunerile s\u0103 fie progresive, de la situa\u021bii care \u00ee\u021bi provoac\u0103 un disconfort mai mic p\u00e2n\u0103 la cele mai greu de tolerat.&nbsp;<\/p>\n\n\n\n<p>Po\u021bi \u00eencepe prin a te imagina \u00een situa\u021bia stresant\u0103, cu accent pe aspecte pozitive (un auditoriu care \u00ee\u021bi transmite semnale \u0219i un feedback pozitiv, interac\u021biunea este una agreabil\u0103 iar simptomele de anxietate sunt mult diminuate sau au disp\u0103rut).&nbsp;<\/p>\n\n\n\n<p>\u00cen continuare po\u021bi exersa (chiar \u00een joc de rol) \u00een fa\u021ba unui apropiat cu care te sim\u021bi \u00een siguran\u021b\u0103 \u0219i care \u00ee\u021b\u00ed poate oferi o evaluare sincer\u0103 \u0219i constructiv\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pune \u00een balan\u021b\u0103 ce pierzi \u0219i ce c\u00e2\u0219tigi dac\u0103 \u00ee\u021bi \u00eenfrun\u021bi temerea de a te implica \u00eentr-o situa\u021bie social\u0103 pe care o percepi drept stresant\u0103.<\/h3>\n\n\n\n<p>Scrie pe o foaie de h\u00e2rtie, pe care o \u00eempar\u021bi \u00een dou\u0103 coloane, care ar fi avantajele \u0219i dezavantajele evit\u0103rii unei situa\u021bii sociale pe care o consideri stresant\u0103.&nbsp;<\/p>\n\n\n\n<p>Spre exemplu, prin evitare po\u021bi pierde oportunitatea de a cunoa\u0219te oameni noi, de a afla informa\u021bii valoroase despre un anumit subiect, po\u021bi rata oportunit\u0103\u021bi profesionale, academice, personale, senza\u021bia de izolare, triste\u021be se pot ad\u00e2nci, \u00eencrederea \u00een sine se va diminua \u0219i mai mult.<\/p>\n\n\n\n<p>Singurul avantaj pe care s-ar putea s\u0103 \u00eel identifici ar fi acela c\u0103 vei evita s\u0103 te faci (poate) de r\u00e2s precum \u0219i simptomele specifice anxiet\u0103\u021bii. Chiar \u0219i a\u0219a, este bine s\u0103 \u0219tii c\u0103 pe termen lung evitarea constant\u0103 a unui tip de situa\u021bie \u00eentre\u021bine anxietatea \u0219i implicit fobia social\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Recompenseaz\u0103-te pentru fiecare succes, oric\u00e2t de mic.<\/h3>\n\n\n\n<p>Apreciaz\u0103 fiecare realizare oric\u00e2t de neimportant\u0103 \u021bi se pare pentru c\u0103 marile reu\u0219ite se ob\u021bin prin pa\u0219i mici dar perseveren\u021bi.&nbsp;<\/p>\n\n\n\n<p>\u0218i nu uita s\u0103 te recompensezi prin gesturi m\u0103runte dar care pentru tine conteaz\u0103 (o vizit\u0103 la salon, o \u0219edin\u021b\u0103 de masaj, o carte, un film, un aliment care \u00ee\u021bi face pl\u0103cere). Prin aceste recompense vei \u00eent\u0103ri valoarea fiec\u0103rui progres, poate mic \u00een aparen\u021b\u0103 dar foarte important \u00een context.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Evit\u0103 s\u0103 te g\u00e2nde\u0219ti la situa\u021biile \u00een care consideri c\u0103 nu te-ai descurcat a\u0219a cum \u00ee\u021bi doreai.<\/h3>\n\n\n\n<p>Dac\u0103 este posibil cere o evaluare de la persoane de \u00eencredere care au fost prezente sau c\u0103rora le-ai descris situa\u021bia (c\u00e2t mai detaliat, realist \u0219i corect posibil).&nbsp;<\/p>\n\n\n\n<p>Nu uita, chiar \u0219i dac\u0103 nu te-ai descurcat grozav, nimeni nu are numai zile extraordinare. Oricine poate avea zile bune, zile nemaipomenite \u0219i zile foarte proaste iar modul \u00een care te-ai descurcat \u00eentr-o anumit\u0103 situa\u021bie nu spune absolut nimic despre tine sau despre valoarea ta.<\/p>\n\n\n\n<p>G\u00e2nde\u0219te-te la situa\u021biile trecute doar \u00een scop productiv pentru a \u00eenv\u0103\u021ba din gre\u0219eli \u0219i a-\u021bi \u00eembun\u0103t\u0103\u021bi performan\u021ba \u00eentr-o situa\u021bie viitoare. Scrie pe o foaie ce crezi c\u0103 ai gre\u0219it \u0219i ce po\u021bi face mai bine data viitoare.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. F\u0103 exerci\u021bii de respira\u021bie, relaxare muscular\u0103, medita\u021bie sau mindfulness.<\/h3>\n\n\n\n<p>Pe internet po\u021bi g\u0103si numeroase exemple de exerci\u021bii prin care s\u0103 \u00ee\u021bi diminuezi starea de anxietate \u0219i s\u0103 \u00ee\u021bi induci o stare de calm \u0219i relaxare.&nbsp;<\/p>\n\n\n\n<p>Acestea te pot ajuta s\u0103 te preg\u0103te\u0219ti pentru situa\u021bia respectiv\u0103, dar le po\u021bi folosi \u0219i \u00een timpul, precum \u0219i dup\u0103 ce situa\u021bia social\u0103 s-a terminat.&nbsp;<\/p>\n\n\n\n<p>Spre exemplu, \u00een timpul interac\u021biunii sociale po\u021bi folosi tehnici de distragere a aten\u021biei, prin schimbarea focusului de la propria persoan\u0103 (de la emo\u021bii, g\u00e2nduri, comportament) c\u0103tre mediul \u00eenconjur\u0103tor \u0219i la ce se \u00eent\u00e2mpl\u0103 \u00een jur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Apeleaz\u0103 la psihoterapie<\/h3>\n\n\n\n<p>Fobia social\u0103 poate fi abordat\u0103, cu succes, prin terapie cognitiv-comportamental\u0103. Psihoterapia te poate ajuta s\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen\u021belegi ce credin\u021be (ira\u021bionale, nes\u0103n\u0103toase) stau la baza fricii tale dar \u0219i consecin\u021bele pe care le anticipi \u00een urma interac\u021biunii \u0219i c\u00e2t de reale (sau nu) sunt.<\/li>\n\n\n\n<li>Te acomodezi cu situa\u021biile sociale care \u00ee\u021bi provoac\u0103 anxietate (prin expunerea la ele \u0219i confruntarea progresiv\u0103 a temerilor care stau la baza fobiei sociale).<\/li>\n\n\n\n<li>Tolerezi mai bine disconfortul (emo\u021biile, senza\u021biile fizice) care apare \u00een situa\u021bia social\u0103.<\/li>\n\n\n\n<li>Gestionezi eficient emo\u021biile pe care le sim\u021bi.<\/li>\n\n\n\n<li>\u00cenve\u021bi cum s\u0103 interac\u021bionezi cu ceilal\u021bi f\u0103r\u0103 s\u0103 ai un disconfort ridicat.<\/li>\n\n\n\n<li>Deplasezi focusul de pe propria persoan\u0103 c\u0103tre ceilal\u021bi \u0219i s\u0103 \u00eenve\u021bi s\u0103 descifrezi \u00eentr-o manier\u0103 mai pu\u021bin negativ\u0103 semnalele pe care al\u021bii \u021bi le transmit.<\/li>\n\n\n\n<li>Ob\u021bii un feedback social sincer, util \u0219i s\u0103 \u00eel folose\u0219ti \u00eentr-un mod constructiv.<\/li>\n\n\n\n<li>\u00cenve\u021bi s\u0103 te autoevaluezi \u00een mod corect \u0219i realist cu accent pe \u00eenv\u0103\u021bare din experien\u021ba respectiv\u0103.<\/li>\n\n\n\n<li>Po\u021bi suporta mai u\u0219or \u0219i accepta critica, evaluarea negativ\u0103, senza\u021bia de ru\u0219ine \u0219i respingerea, \u00eentr-un mod s\u0103n\u0103tos \u0219i care s\u0103 \u00ee\u021bi fie de folos.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>A trebuit s\u0103 sus\u021bii o prezentare la serviciu \u0219i ai sim\u021bit cum pulsul se accelereaz\u0103? Ai avut o senza\u021bie de le\u0219in \u0219i grea\u021b\u0103 c\u00e2nd un coleg a \u00eencercat sa lege o discu\u021bie cu tine \u00een pauza de cafea? O persoan\u0103 de care \u00ee\u021bi place \u021bi-a f\u0103cut un compliment iar mintea \u021bi s-a \u00eentunecat \u0219i nu [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1301,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1298","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>Fobia social\u0103 - ce te poate ajuta s\u0103 te sim\u021bi mai bine? - 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\/05\/13\/fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fobia social\u0103 - ce te poate ajuta s\u0103 te sim\u021bi mai bine? - Psiholog psihoterapeut cognitiv comportamental copii si adulti\" \/>\n<meta property=\"og:description\" content=\"A trebuit s\u0103 sus\u021bii o prezentare la serviciu \u0219i ai sim\u021bit cum pulsul se accelereaz\u0103? Ai avut o senza\u021bie de le\u0219in \u0219i grea\u021b\u0103 c\u00e2nd un coleg a \u00eencercat sa lege o discu\u021bie cu tine \u00een pauza de cafea? O persoan\u0103 de care \u00ee\u021bi place \u021bi-a f\u0103cut un compliment iar mintea \u021bi s-a \u00eentunecat \u0219i nu [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/valentinaghita.ro\/index.php\/2024\/05\/13\/fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine\/\" \/>\n<meta property=\"og:site_name\" content=\"Psiholog psihoterapeut cognitiv comportamental copii si adulti\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/profile.php?id=100089017443110\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/profile.php?id=100089017443110\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-13T16:35:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-18T07:15:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/valentinaghita.ro\/wp-content\/uploads\/2024\/05\/fobie-sociala.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"848\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ghita Valentina\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ghita Valentina\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/valentinaghita.ro\/index.php\/2024\/05\/13\/fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/valentinaghita.ro\/index.php\/2024\/05\/13\/fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine\/\"},\"author\":{\"name\":\"Ghita Valentina\",\"@id\":\"https:\/\/valentinaghita.ro\/#\/schema\/person\/8892625160662e3b87e41d5c92d99d85\"},\"headline\":\"Fobia social\u0103 &#8211; ce te poate ajuta s\u0103 te sim\u021bi mai bine?\",\"datePublished\":\"2024-05-13T16:35:20+00:00\",\"dateModified\":\"2024-08-18T07:15:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/valentinaghita.ro\/index.php\/2024\/05\/13\/fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine\/\"},\"wordCount\":1201,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/valentinaghita.ro\/#\/schema\/person\/8892625160662e3b87e41d5c92d99d85\"},\"articleSection\":[\"Uncategorized\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/valentinaghita.ro\/index.php\/2024\/05\/13\/fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/valentinaghita.ro\/index.php\/2024\/05\/13\/fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine\/\",\"url\":\"https:\/\/valentinaghita.ro\/index.php\/2024\/05\/13\/fobia-sociala-ce-te-poate-ajuta-sa-te-simti-mai-bine\/\",\"name\":\"Fobia social\u0103 - ce te poate ajuta s\u0103 te sim\u021bi mai bine? 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