1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35.
Como Lidar Com a Ansiedade: Compreenda a sua ansiedade Como Lidar Com a Ansiedade: Acompanhe os seus progressos Como Lidar Com a Ansiedade: Mimar-se vai ajudar a atingir os seus objetivos Como Lidar Com a Ansiedade: Desbloquear quando tiver obstáculos Como Lidar Com a Ansiedade: Analise se as suas crenças estão a ajudar ou a prejudicar Como Lidar Com a Ansiedade: Conheça os comportamentos de segurança que aumentam a ansiedade Como Lidar Com a Ansiedade: Aprender a respirar lenta e suavemente Como Lidar Com a Ansiedade: Em Hipnose Hipnose – – Desafio: Desafio: Qual é a sua história? Como Lidar Com a Ansiedade: Em Hipnose Hipnose – – História História A Como Lidar Com Com a Ansiedade: Em Hipnose – Hipnose – História História B Como Lidar Com Com a Ansiedade: Em Hipnose – Hipnose – História História C Como Lidar Com Com a Ansiedade: Em Hipnose – Hipnose – Aprenda Aprenda a fazer a Auto-Hipnose Como Lidar Com Com a Ansiedade: Em Hipnose – Hipnose – Exemplo Exemplo de uma Auto-Hipnose em caso de stress Como Lidar Com Com a Ansiedade: Em Hipnose – Hipnose – Exemplo Exemplo de uma Auto-Hipnose para deixar de fumar Como Lidar Com Com a Ansiedade: Em Hipnose – Hipnose – Exemplo Exemplo de uma Auto-Hipnose para diminuir a ansiedade durante os exames Como Lidar Com Com a Ansiedade: Em Hipnose – Hipnose – Exemplo Exemplo de uma Auto-Hipnose para ajudar a dormir Como Lidar Com Com a Ansiedade: Em Hipnose – Hipnose – O O meu guião para a minha auto-hipnose Como Lidar Com a Ansiedade: Ser Mindful Mindful no dia-a-dia Como Lidar Com a Ansiedade: Ser mindful mindful enquanto toma banho Como Lidar Com a Ansiedade: Ser mindful mindful para com os pensamentos que não o(a) deixam dormir Como Lidar Com a Ansiedade: Ser mindful mindful com as emoções difíceis Como Lidar Com a Ansiedade: Ser mindful quando vai para o trabalho de transportes públicos Como Lidar Com a Ansiedade: Ser mindful mindful acalmando-se perante situações stressantes Como Lidar Com a Ansiedade: Ser mindful mindful quando precisa de pedir algo Como Lidar Com a Ansiedade: Ser mindful com uma pausa no trabalho Como Lidar Com a Ansiedade: Ser mindful mindful numa relação de mal-entendidos Como Lidar Com a Ansiedade: Ser mindful mindful quando sente culpa Como Lidar Com a Ansiedade: Ser mindful mindful após uma má noite noite de sono Como Lidar Com a Ansiedade: Ser mindful mindful enquanto viaja com crianças crianças Como Lidar Com a Ansiedade: Ser mindful mindful quando é criticado(a) Como Lidar Com a Ansiedade: Ser mindful mindful perante as exigências parentais, parentais, domésticas ou familiares Como Lidar Com a Ansiedade: Ser mindful quando quando recebe más notícias Como Lidar Com a Ansiedade: Ser mindful mindful perante um desgosto ou perda Como Lidar Com a Ansiedade: Ser mindful mindful enquanto adormece Como Lidar Com Com a Ansiedade: Ser mindful – mindful – O O meu plano pessoal mindful
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1. Compreenda a sua ansiedade: Quando tenho ansiedade….:
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2. Acompanhe os seus progressos: Para este registo, que poderá ir alterando de acordo com c om o progresso, use os seguintes passos: 1. 2.
3.
Pense de como gostaria de estar a agir perante as dificuldades a curto médio-prazo e coloque uma data para essa meta; Trace objetivos claros e específicos; 1. Objetivos possíveis de medir/quantificar; 2. Objetivos realistas e que pode alcançar; 3. Objetivos com relevância para si e para a sua vida; 4. Para cada objetivo defina datas para o atingir. Vá anotando os progressos, de forma periódica e contínua.
Registe o nome de pessoas que o podem ajudar com o seu progresso.
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3. Mimar-se vai ajudar a atingir os seus objetivos: Apesar do stress e da ansiedade, se conseguir cuidar mais de si, o sucesso será maior. Siga alguns conselhos:
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4. Desbloquear quando tiver obstáculos: Bloquear é normal, natural e vai acontecer. Pode sentir s entir que voltou atrás ou está bloqueado(a), para ultrapassar isso siga as seguintes dicas:
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5. Analise se as suas crenças estão a ajudar ou a prejudicar:
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6. Conheça os comportamentos de segurança que aumentam a ansiedade: Perante o stress e a ansiedade, é natural que se sinta tentado(a) a ter um comportamento de evitamento ou de segurança. Se por um lado é uma reação normal por outro é o que promove e reforça o ciclo vicioso da ansiedade. Permite uma escapatória e um alívio momentâneo, mas também passageiro que a longo prazo permite a manutenção da preocupação, pois ela não é entendida, explorada, compreendida, aceite ou tratada. C onhe onheça ça qual qual ou quais quais os compo comporta rtame ment ntos os neg ativos que ma mais us a
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7. Aprender a respirar lenta e suavemente: Com a ansiedade a respiração é uma hiperventilação, é rápida e superficial (ao nível dos pulmões e peito). Não é um perigo, mas com o tempo provoca cansaço e nervosismo. A respiração lenta e suave, pode provocar leves tonturas, sem perigo, relaxa muito, e tem a capacidade de reduzir a ansiedade e o stress. A respiração é feita enchendo devagar e totalmente quer os pulmões quer o estômago. Deve ser feita como hábito diário, cerca de 10 minutos e duas vezes ao dia. Pode ajudar a efetuar melhor o exercício se colocar uma mão no peito e outra na barriga. Ao inspirar pelo nariz, sinta a mão sobre o estômago a subir e a barriga a expandir-se. Conte até três e expire pela boca, soltando todo o ar. Conte até três ao inspirar, trave até três e expire até quatro. Pode ir aumentando os segundos com a prática. Nota: A respiração não deve ser usada como comportamento de evitar um ataque de pânico ou sensações corporais ou catástrofes, pois será considerado um comportamento de segurança. Perante uma situação dessas, é importante experienciar a situação e sensação para perceber que são medos infundados. Deve-se seguir assim, mesmo que seja assustador, pois não passam de sensações corporais que vão passar.
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8. Em Hipnose – Hipnose – Desafio: Desafio: Qual é a sua história? As metáforas existem antes das palavras verbais, quando os homens primitivos, mesmo sem palavras se expressavam através de gravuras, símbolo e desenhos metafóricos da sua realidade. Em termos de psicoterapia as metáforas são muito importantes, elas permitem quando não se encontram palavras transmitir uma imagem da realidade. Já Freud indicava que “pensar por imagens está mais próximo do inconsciente do que pensar por palavras” (Freud, 1923 cit in Bauer, 2002). O inconsciente devido à censura, se revela através de símbolos e metáforas, que ocultam as causas por detrás dos fatos. Por exemplo, o corpo muitas vezes pode falar metaforicamente de um sentimento que em palavras não se expressa, como é o caso das úlceras gástricas devido ao stress (Bauer, 2002). As metáforas têm ainda a capacidade de atingir as nossas emoções. Desta forma, elas fazem a ponte na comunicação entre inconsciente, linguagem e consciente.
Desafio
Leia as histórias seguintes (ABC) com as quais se pode identificar e é-lhe lançado o desafio para que construa a sua própria metáfora. Para este desafio, precisa apenas de responder às duas questões seguintes: 1. 2.
Pense num momento momento no passado ou de alguém que conhece. Que momento, é o que mais se assemelha à sua dificuldade atual? Quais foram as dificuldades que encontrou e quais foram os recursos de superação que encontrou?
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9. Em Hipnose – Hipnose – História História A: O des afio do lenhador lenhador
“Um jovem com grande habilidade e rapidez no corte de lenha, procurou um mestre, o melhor cortador de lenha da região e pediu para ser aceito como seu discípulo a fim de aperfeiçoar seus conhecimentos. O mestre concordou e passou a ensiná-lo. Não se passou muito tempo e o discípulo julgou ser muito melhor que o mestre, desafiando-o para uma competição em público. Tendo o mestre aceito o desafio, tudo foi marcado, preparado e teve início a competição. O jovem trabalhava no corte da lenha sem parar, e, de vez em quando, olhava para conferir como estava o trabalho do mestre. Para grande surpresa do jovem, o mestre encontrava-se muitas vezes sentado, tendo isto ocorrido durante toda a competição. E isto fortaleceu ainda mais a determinação do jovem, que continuou a cortar a lenha e a pensar – Coitado, – Coitado, o mestre realmente está muito velho… Ao término da competição foram medir os resultados, e o mestre havia cortado mais lenha que o discípulo. O jovem indignado disse: – Não consigo entender, não parei de cortar lenha o dia todo, com toda – Não minha energia, e cada vez que eu olhava o senhor estava descansando!
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10. Em Hipnose – Hipnose – História História B: Uma Um a ros a e os s eu euss espinhos
“Um homem plantou uma rosa e começou a cuida-la cuida -la com muita atenção. Antes que desabrochasse, ele examinou-a e viu o botão que em breve desabrocharia, mas notou espinhos sobre o talo e pensou, “Como pode uma flor tão bela vir de uma planta rodeada de espinhos tão afiados?” Entristecido por este pensamento, recusou-se a regar a rosa e antes mesmo de de estar pronta para desabrochar a rosa morreu.”
Fonte: Site: http://www.portalcmc.com.br/ a-rosa/ (autor: Esopo)
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11. Em Hipnose – Hipnose – História História C: S or orte te e R i quez queza a “Um filósofo passeava por um bosque com o seu discípulo. O tema da
conversa, naquela tarde, era sobre os encontros com que deparamos na nossa vida. Ensinava o filósofo que um encontro é sempre uma surpresa que nos mostra o novo, e o encanto das coisas que não conhecemos; dos caminhos que podemos descobrir. Um encontro é sempre uma oportunidade para aprender, para crescer e para ensinar. Num determinado momento, passavam em frente de um portal de aparência miserável, que contrastava com uma propriedade bem situada num parque de rara beleza. “Olha este lugar, comentou o discípulo: é mesmo como o mestre diz:
muita gente está no paraíso, sem se dar conta disso. Num belo sítio como este, vive-se miseravelmente.” Mas o mestre explicou: “não podemos julgar à primeira vista: precisamos
verificar as causas, pois só entendemos o mundo quando entendemos as causas que o fazem mover”.
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Mas o filósofo não deu resposta e o aluno lá foi procurar a vaca e jogou-a no poço. O discípulo nunca mais esqueceu aquela cena. Passados muitos anos, quando já era um empresário de sucesso, o discípulo decidiu voltar ao mesmo lugar, confessar àquela família o que tinha feito, pedir-lhe perdão e ajudá-la financeiramente. Mas qual não foi seu espanto ao ver aquele lugar transformado numa bela quinta, com árvores floridas, carro na garagem e algumas crianças brincando no jardim. O homem ficou ainda mais desesperado pensando que aquela humilde família tinha sido obrigada a vender a propriedade para sobreviver. Apressou o passo e foi recebido por um caseiro muito simpático. “Para onde foi a família que aqui vivia há uns quinze anos?” “Continua aqui, são eles os donos da quinta”, foi a resposta.
Surpreendido, quis falar com o proprietário. Este logo o reconheceu e perguntou-lhe como estava o filósofo. Mas o discípulo estava ansioso por saber como é que ele tinha conseguido melhorar a quinta e mudar tudo. “Bem, disse ele – nós tínhamos uma vaca com que nos sustentávamos.
Acontece, porém, que ela caiu no poço e morreu. Então para manter a família, tive que plantar uma horta com legumes. As plantas levavam
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12. Em Hipnose – Hipnose – Aprenda Aprenda a fazer a Auto-Hipnose: Faça você próprio(a) o seu guião de auto-hipnose. Poder alterar o seu estado de consciência sempre que desejar ou perante uma situação urgente, sem precisar de outra pessoa ao seu lado, é fascinante. Entre várias utilidades, poderá usar a auto-hipnose, para melhorar a autoestima, melhorar a sua autoconfiança, ajudá-lo(a) a dormir melhor, a se concentrar melhor, a alimentar-se melhor, a diminuir hábitos não saudáveis, a controlar a dor e reduzir a ansiedade do dia-a-dia (Streeter, 2004). Mas o poder da auto-hipnose pode ir mais longe. Austin (2016) refere que no passado, projetou um documentário – – The The face of Cancer (O rosto do cancro) no Festival de Cannes, que evidenciou o poder da auto-hipnose, em doenças terminais. Pelo seu poder e evidência científica, também você próprio(a), pode beneficiar desta poderosa ferramenta e começar a criar o seu próprio guião. DICAS: 1. 2.
Use uma linguagem linguagem clara, simples, positiva, positiva, de motivação e de superação; 1. Evite palavras ou frases negativas e sem esperança; Seja muito imaginativo(a) e claro(a) nos pormenores;
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se nos sons, cheiros, luzes e temperatura à sua volta… Dois… sentindo se profundamente relaxado(a)… Três… em harmonia. Quatro… pronto(a) para viver em paz e amor. E cinco… pode abrir os olhos, sentindo-se em alerta e revigorado(a). Nos exemplos seguintes, pode substituir o texto para a primeira pessoa do singular, de “você” para “EU”.
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13. Em Hipnose – Hipnose – Exemplo Exemplo de uma Auto-Hipnose em caso de stress: “… ColoqueColoque-se numa posição confortável … acomode-se acomode -se de tal maneira que ninguém ninguém lhe venha incomodar nos próximos 15 a 20 minutos … e se dê tempo … todo o tempo do mundo nos próximos minutos … você pode reorganizar a sua vida para descansar agora … … É tão bom espreguiçar -se … parar por uns instantes … tomar fôlego … ver como está a sua respiração … libertar -se -se para deixar a respiração acontecer em você … Respire … Inspirando e abrindo o seu peito … pense nas coisas boas que deseja alcançar … expire … solta / mente … pondo para fora o que fica preso aí dentro … deixe -se ficar quietinho(a) … deixedeixe-se espreguiçar … sintonize com o que você está a
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Conectar-se lá dentro … calma … tempo … tempo de recuperação … Conectar-se silêncio … todo o silêncio necessário para desfrutar devagar e dar -se dar -se o tempo de recuperação nos próximos minutos … silêncio … e você retornará sozinho, dentro do tempo que desejar e tiver disponível … cheio de energia … de mente arejada … serena / mente bem disposto(a) …. Siga este roteiro e logo você fará o seu próprio.” O seguinte exercício de auto-hipnose foi retirado do livro: Hipnose Ericksoniana passo a passo, da autoria da psiquiatra e psicanalista Sofia M. F. Bauer (2002, p.210-211).
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14. Em Hipnose – – Exemplo de uma Auto-Hipnose para deixar de fumar: “Você está num transe profundo, profundamente relaxado(a). Quero que pense nos seus desejos. Acerca do seu desejo de deixar de fumar. Você quer… Deixar de fumar. Você quer sentir -se mais saudável… Você quer viver mais tempo, sentir-se mais em forma, ser capaz de cheirar e saborear melhor… No passado, fumou quando sentiu stress ou sob pressão… Sabe que não precisa… Fumar é algo do seu passado, algo que costumava fazer… Quando, no futuro, sentir stress ou estiver sob pressão vai respirar profundamente cinco v ezes… Lentamente e cada vez que inspirar e expirar vai pensar como se sente saudável, como as coisas cheiram bem… Que bom… Vai ver como se sente bem, agora que deixou de fumar… Como se sente muito mais saudável, porque você
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15. Em Hipnose – Hipnose – Exemplo Exemplo de uma Auto-Hipnose para diminuir a ansiedade durante os exames: “Bom. Você agora está profundamente relaxado(a). Sente -se bem, sentese confiante … Eu quero que imagine que está a ir para o seu exame amanhã; sente-se sente-se confiante … Imagine-se Imagine -se a sentar-se à sua secretária, poisar os lápis e as canetas, caneta s, é isso … Imagine-se Imagine-se com um sorriso tranquilo na cara, porque você sabe, não sabe, que estudou muito? Você sabe a matéria … Imagine também o papel na sua frente, e ao mesmo tempo que lhe pega, de forma confiante, para o ler, uma sensação de calma imensa inundao(a) … SenteSente-se completamente relaxado(a) … A sua mente está alerta, pronta para as questões … Sabe o que tem a fazer … E quando começa
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16. Em Hipnose – Hipnose – Exemplo Exemplo de uma Auto-Hipnose para ajudar a dormir: “É bom, é agradável, sentir -se relaxado(a), não é?… E quando você estiver na cama, esta noite, pode aperceber-se de como é relaxante. E depois, porque se está a sentir mais relaxado(a), pode notar que quando se sente profundamente relaxado(a), rela xado(a), se vai sentir com sono… Que as suas pálpebras se tornam mais e mais pesadas, a sua respiração – consegue ouvi-la? – está a ficar mais e mais profunda…. E você pode estar consciente que enquanto se sente relaxado(a), na cama, se está a sentir com mais mais sono e está a adormecer, suavemente… E depois você vai dormir profundamente, calmamente e em paz, até à sua hora normal de acordar…
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17. Em Hipnose – Hipnose – O O meu guião para a minha autohipnose: Vá para o seu local seguro e sinta-se confortável. Pense na sua vida, no seu corpo, no seu estado psico-emocional e retire uma coisa que gostaria de ver mudada em si. Que deseja há muito tempo e não consegue…. Pense… qual é o objetivo que precisa de mudar agora.
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18. Ser Mindful no dia-a-dia Ser mindful ou ou praticar mindfulness, significa que consegue abrandar o ritmo stressado com que está a viver neste momento. Significa que vai diminuir o stress e a ansiedade com que vive. Significa que ficará mais concentrado(a), atento(a) e consciente no momento do aqui e do Agora. Pensando, vendo, ouvindo e sentindo o que se passa em Si e à sua volta
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19. Ser mindful enquanto toma banho: “Um início minful pode ajudá-lo(a) ajudá -lo(a) a preparar-se para o dia atarefado que o(a) espera. De manhã, reserve mais tempo para se arranjar. Debaixo do duche, permita-se sentir a água no seu corpo.
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20. Ser mindful para com os pensamentos que não o(a) deixam dormir: “Marque 20 minutos no seu cronómetro. Sente-se Sente -se confortavelmente numa cadeira de espaldar alto ou deite-se. Visualize os seus problemas a saltitar à sua volta como pipocas, bolas de borracha ou macacos a voar
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21. Ser mindful com as emoções difíceis: “Marque 20 a 30 minutos. Sente-se Sente -se confortavelmente numa cadeira de espaldar alto ou deite-se. Feche os olhos e concentre-se na respiração. Preste atenção à forma
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22. Ser mindful quando vai para o trabalho de
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23. Ser mindful acalmando-se perante situações
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24. Ser mindful quando precisa de pedir algo:
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25. Ser mindful com uma pausa no trabalho:
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26. Ser mindful numa relação de mal-entendidos:
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Trusted by over 1 million members
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