{"id":2147,"date":"2020-03-25T12:36:23","date_gmt":"2020-03-25T12:36:23","guid":{"rendered":"https:\/\/nzjz.wpengine.com\/2020\/03\/25\/ostanitedoma\/"},"modified":"2021-05-19T06:30:50","modified_gmt":"2021-05-19T06:30:50","slug":"ostanitedoma","status":"publish","type":"post","link":"https:\/\/nzjz-split.hr\/en\/ostanitedoma\/","title":{"rendered":"#ostanitedoma"},"content":{"rendered":"

Iz dana u dan svjedoci smo uvo\u0111enja sve rigoroznijih mjera u svrhu sprje\u010davanja zaraze korona virusom.\u00a0 Na snazi su mjere kojima se ograni\u010dava slobodno kretanje \u0161to zna\u010di da sve vi\u0161e ljudi treba ostati u ku\u0107noj izolaciji ili karanteni. \u00a0
Dugotrajan boravak u ku\u0107i bez mogu\u0107nosti obavljanja svakodnevnih aktivnosti koje su nam bile rutina mo\u017ee izazvati niz negativnih posljedica po na\u0161e mentalno zdravlje u vidu pove\u0107ane anksioznosti, straha, zabrinutosti, pa i depresivnosti, prisilnih misli, stresa op\u0107enito.\u00a0 \u00a0
Evo nekoliko savjeta kako se nositi s psiholo\u0161kim stresom izazvanim izolacijom<\/strong><\/em><\/p>\n

<\/p>\n

\n

1.\u00a0\u00a0 \u00a0Razmi\u0161ljajte da borave\u0107i u izolaciji radite uslugu dru\u0161tvu<\/strong>
Imajte na umu da pridr\u017eavaju\u0107i se zadanih mjera samoizolacije i izolacije (karantene) op\u0107enito, poma\u017eete sebi, ali i drugima. Poma\u017eete u smanjenju mogu\u0107nosti da se drugi razbole te pokazujete kolektivnu dru\u0161tvenu odgovornost koja je u ovakvim izvanrednim okolnostima od velike va\u017enosti. <\/p>\n

2.\u00a0\u00a0 \u00a0Ostanite aktivni, uspostavite dnevnu rutinu<\/strong>
Aktivnosti i dnevne rutine u ovakvim neizvjesnim vremenima pru\u017eaju nam stabilnost i sigurnost koja nam je prijeko potrebna. Bez obzira na nemogu\u0107nost izlaska iz doma ne treba zanemariti aktivnosti kojima smo se do sada bavili. Ne zaboravite na osobnu higijenu, redovite obroke u isto vrijeme, tjelovje\u017ebu, u\u010denje, zabavu, rad od ku\u0107e, dru\u017eenje, premda na ne\u0161to izmijenjen na\u010din. Napravite raspored kojim \u0107ete zadr\u017eati dnevni ritam!<\/p>\n

3.\u00a0\u00a0 \u00a0Odr\u017eavajte socijalni kontakt<\/strong>
Tijekom izolacije dru\u0161tveni kontakt nam je mo\u017eda va\u017eniji nego ikada. Sre\u0107om, dru\u0161tvene mre\u017ee i platforme omogu\u0107uju ostvarivanje komunikacije s rodbinom, prijateljima i bliskim osobama, individualno i grupno. Svakako ovu aktivnost uvedite u dnevnu rutinu. Iskoristite pogodnosti interneta i ostanite u kontaktu! <\/p>\n

4.\u00a0\u00a0 \u00a0Pratite vijesti, ali ne pretjerujte<\/strong>
U svim medijima (TV, radio, portali, novine, dru\u0161tvene mre\u017ee\u2026)\u00a0 preplavljeni smo informacijama o pandemiji. Pretjerano pra\u0107enje vijesti, stalno provjeravanje medija o aktualnim\u00a0 vijestima o virusu i njegovom \u0161irenju utje\u010de negativno na mentalno zdravlje poti\u010du\u0107i zabrinutost, anksioznost, stres, negativne misli i sl. \u00a0
Dovoljno je jednom do dva puta dnevno pratiti informacije iz pouzdanog izvora (predstavnici Vlade, krizni sto\u017eer, stru\u010dnjaci). Ne brojati zara\u017eene, te\u017ee oboljele, mrtve\u2026to u tijelu izaziva stresnu reakciju i ne poma\u017ee u o\u010duvanju smirenosti i stabilnost koja nam je potrebna. <\/p>\n

5.\u00a0\u00a0 \u00a0Ne \u0161irite dezinformacije<\/strong>
U moru informacija koje su korisne i potrebne, nerijetko se mogu pro\u010ditati i dezinformacije koje se zahvaljuju\u0107i internetu \u0161ire nevjerojatnom brzinom. \u0160irenje la\u017enih vijesti gotovo da je opasnije od \u0161irenja virusa jer doprinosi razvijanju kolektivne tjeskobe, uznemirenosti, panike. <\/p>\n

6.\u00a0\u00a0 \u00a0Ukoliko ste ipak uznemireni evo nekoliko na\u010dina da si pomognete<\/strong>
\u2022\u00a0\u00a0 \u00a0Metoda distrakcije <\/em>(ometanja) umanjuje nemir. Gledajte filmove, serije na TV ili ra\u010dunalu, igrajte ra\u010dunalne igrice (ali ne pretjerano), igrajte dru\u0161tvene igre, rje\u0161avajte kri\u017ealjke, sudoku, enigmatske igre, pjevajte, ple\u0161ite, slu\u0161ajte glazbu, slikajte\u2026ukratko radite sve ono \u0161to vam poma\u017ee da odagnate negativne misli.
\u2022\u00a0\u00a0 \u00a0Odgodite zabrinutost<\/em> na na\u010din da odaberete mjesto i vrijeme (10-20 min) u stanu, kada si mo\u017eete dozvoliti zabrinutost koliku god \u017eelite. Kada se pojave brige van tog vremena, mo\u017eete sebi re\u0107i: \u201eTo je ne\u0161to o \u010demu \u0107u razmi\u0161ljati u moje vrijeme zabrinutosti, a ne sada.\u201c\u00a0 Ako se ovo ponovi dovoljno \u010desto, ovaj misaoni proces postaje automatski. Ne planirajte vrijeme za zabrinutost kasno u no\u0107. Ako se pojave brige, nemojte se naljutiti, samo ponovite da \u0107ete razmi\u0161ljati o njima u va\u0161e vrijeme za zabrinutost.
\u2022\u00a0\u00a0 \u00a0Koristite relaksacijske tehnike<\/em> jednom dnevno (10-15 min), a po potrebi i \u010de\u0161\u0107e. Najjednostavnije i naju\u010dinkovitije relaksacijske tehnike su tehnike disanja, jer je pravilna izmjena plinova va\u017ena za fiziolo\u0161ki, a time i psiholo\u0161ki balans organizma. Mo\u017eete ih prona\u0107i na internetu, a predla\u017eemo za po\u010detak jednu jednostavnu: \u201eSjednite na stolicu i udobno se smjestite. Osjetite kako dodirujete naslon stolice le\u0111ima, stabilizirajte stopala u podlogu, ruke naslonite na bedra. Duboko udahnite na nos i izdahnite do kraja na usta. Ovo ponovite 2 puta. Opustite se. Zatim po\u010dnite disati na slijede\u0107i na\u010din:\u00a0 udah na nos traje 4 sekunde, zadr\u017eite dah 4 sekunde i izdah (na nos ili usta) 4 sekunde. Dakle radite cikluse 4-4-4, 10-12 puta. Nakon tog ciklusa ostanete jo\u0161 malo sjediti i prirodno disati. Ovaj ciklus mo\u017ee biti i du\u017ei (5-5-5, 6-6-6) ovisno o va\u0161im kapacitetima, ali nemojte ni\u0161ta forsirati. Prona\u0111ite vama najbolji ritam. \u201c<\/p>\n

I na kraju zapamtite da jedino na \u0161to mo\u017eemo utjecati je sada\u0161nji trenutak, stoga u\u010dinimo sve \u0161to je u na\u0161oj mo\u0107i da ga provedemo na \u0161to ugodniji i kvalitetniji na\u010din!
\u00a0\u00a0 \u00a0\u00a0\u00a0<\/p>\n

Voditeljica odsjeka za savjetovanje i edukaciju Slu\u017ebe za mentalno zdravlje<\/strong>
Davorka Kova\u010di\u0107 Borkovi\u0107, prof. psihologije<\/strong><\/p>\n

Kori\u0161teni izvor:<\/em><\/strong>
Brooks, S. K., Webster, R. K., Smith, L. E., Woodland, L., Wessely, S., Greenberg, N., & Rubin, G. J. (2020). The psychological impact of quarantine and how to reduce it: Rapid review of the evidence. The Lancet, 0(0). https:\/\/doi.org\/10.1016\/S0140-6736(20)30460-8<\/p>","protected":false},"excerpt":{"rendered":"

Iz dana u dan svjedoci smo uvo\u0111enja sve rigoroznijih mjera u svrhu sprje\u010davanja zaraze korona virusom.\u00a0 Na snazi su mjere kojima se ograni\u010dava slobodno kretanje \u0161to zna\u010di da sve vi\u0161e ljudi treba ostati u ku\u0107noj izolaciji ili karanteni. \u00a0Dugotrajan boravak u ku\u0107i bez mogu\u0107nosti obavljanja svakodnevnih aktivnosti koje su nam bile rutina mo\u017ee izazvati niz […]<\/p>\n","protected":false},"author":1,"featured_media":4052,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-2147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nekategorizirano"],"yoast_head":"\nNZJZ SD\u017d - #ostanitedoma<\/title>\n<meta name=\"description\" content=\"Slu\u017ebene internet stranice Nastavnog Zavoda za javno zdravstvo Splitsko-dalmatinske \u017eupanije.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nzjz-split.hr\/en\/ostanitedoma\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"NZJZ SD\u017d - 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