{"id":19223,"date":"2020-06-08T09:00:00","date_gmt":"2020-06-08T07:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=19223"},"modified":"2021-07-08T12:03:43","modified_gmt":"2021-07-08T10:03:43","slug":"no-pots-evitar-de-capficar-te-quatre-trucs-per-donar-repos-a-la-ment","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/no-pots-evitar-de-capficar-te-quatre-trucs-per-donar-repos-a-la-ment\/","title":{"rendered":"No pots evitar de capficar-te? Quatre trucs per donar rep\u00f2s a la ment"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/no-pots-evitar-de-capficar-te-quatre-trucs-per-donar-repos-a-la-ment\/#Addictes_a_la_preocupacio\" >Addictes a la preocupaci\u00f3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/no-pots-evitar-de-capficar-te-quatre-trucs-per-donar-repos-a-la-ment\/#El_Mindfulness_i_la_meditacio\" >El Mindfulness i la meditaci\u00f3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/no-pots-evitar-de-capficar-te-quatre-trucs-per-donar-repos-a-la-ment\/#Cal_trobar_una_cosa_que_valorem\" >Cal trobar una cosa que valorem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/no-pots-evitar-de-capficar-te-quatre-trucs-per-donar-repos-a-la-ment\/#Exercici\" >Exercici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/no-pots-evitar-de-capficar-te-quatre-trucs-per-donar-repos-a-la-ment\/#Cal_cercar_un_substitut\" >Cal cercar un substitut<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/Joven-preocupado.jpg\" alt=\"No puedes evitar preocuparte\" class=\"wp-image-19224\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/Joven-preocupado.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/Joven-preocupado-440x294.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/Joven-preocupado-768x513.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/Joven-preocupado-600x400.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>En major o menor mesura, tothom ha viscut un moment en qu\u00e8 suposadament havia d\u2019estar content, o simplement divertir-se, per\u00f2 un maldecap o un altre l\u2019impedia de passar una bona estona. I alg\u00fa deia: per\u00f2 que no t\u2019agrada? I s\u00ed que ens agradava, per\u00f2 aquell tema ens feia la guitza i afectava el nostre entorn de felicitat.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Hi ha gent afortunada que \u00e9s m\u00e9s capa\u00e7 de desconnectar que no pas d\u2019altra; per\u00f2 val la pena plantejar-se si no es tracta de trobar la manera d\u2019oblidar, encara que sigui moment\u00e0niament, la preocupaci\u00f3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Addictes_a_la_preocupacio\"><\/span><strong>Addictes a la preocupaci\u00f3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El nostre cervell \u00e9s \u201caddicte\u201d a la preocupaci\u00f3? En algunes persones la resposta \u00e9s que s\u00ed. Les zones cerebrals responsables de les emocions, els records i el pensament sobre el futur formen una xarxa que \u00e9s coneguda com a \u201cxarxa neural predeterminada o per defecte\u201d (Default Mode Network o DMN, segons les sigles en angl\u00e8s). Quan el nostre cervell no t\u00e9 res millor a fer, es deixa de pensar en un mateix i, en alguns casos, aquesta xarxa forma pensaments creatius, o entra en un estat de somni. En altres casos, per\u00f2, aquesta situaci\u00f3 mena indefectiblement a la preocupaci\u00f3.<\/p>\n\n\n\n<p>Dit altrament, hi ha persones que s\u00f3n addictes als pensaments feli\u00e7os i n\u2019hi ha que estan \u201cenganxades\u201d a les preocupacions. A les darreres els proposem quatre pr\u00e0ctiques que els poden ajudar a desconnectar de les odioses cab\u00f2ries.<\/p>\n\n\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-03-ca&#8221; \/]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"El_Mindfulness_i_la_meditacio\"><\/span><strong>El Mindfulness i la meditaci\u00f3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En resum, la idea central del mindfulness \u00e9s que ens situem en el present, i evitem de confondre els pensaments amb la realitat que ens envolta. Cal donar protagonisme, i no el tindria d\u2019una altra manera, a la experi\u00e8ncia sensorial del moment, com un m\u00e8tode per concentrar-se en la realitat.<\/p>\n\n\n\n<p>Quan estiguem aclaparats, hem de procurar concentrar-nos en l\u2019acte reflex i inconscient que \u00e9s la respiraci\u00f3. Cal aclucar els ulls, alenar profundament i obrir-se completament als sentits: la vista, l\u2019olfacte, l\u2019o\u00efda, el tacte i el gust. Cal tenir present que quan respirem enviem sang, \u00e9s a dir oxigen, al cervell. Aquest pensament pot alleugerir l\u2019estr\u00e8s.<\/p>\n\n\n\n<p>La meditaci\u00f3 va associada a una reducci\u00f3 de l\u2019activitat de la DMN \u2013la \u201cxarxa\u201d que hem esmentat abans\u2013 i sembla que funciona encara m\u00e9s que quan comencem feines que poden ser relaxants, o que simplement ens distreuen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cal_trobar_una_cosa_que_valorem\"><\/span><strong>Cal trobar una cosa que valorem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quan s\u2019est\u00e0 capficat, expressar un sentiment de gratitud pot semblar la cosa m\u00e9s estranya del m\u00f3n. Tanmateix, concentrar-se en les coses per les quals estem agra\u00efts pot calmar l\u2019am\u00edgdala \u2013la regi\u00f3 del cervell responsable de les reaccions emocionals\u2013 i reduir l\u2019estr\u00e8s. El sentiment de gratitud tamb\u00e9 allibera dopamina (un neurotransmissor \u201cmotivador\u201d que \u00e9s clau per expressar les emocions) al cervell.<\/p>\n\n\n\n<p>Convindria pensar en coses que estimulin els sentiments de gratitud i; fins i tot, escriure-les, amb l\u2019objectiu que els pensaments positius que es generin s\u2019apoderin de la ment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercici\"><\/span><strong>Exercici<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s clau de trobar una estona per fer exercici. El nostre cos no es va dissenyar per estar assegut tot el dia i treballar davant de l\u2019ordinador o mirar la televisi\u00f3. \u00c9s fonamental alliberar una mica d\u2019energia perqu\u00e8, altrament, es pot acumular i s\u2019acaba manifestant en forma de processos mentals que tendeixen a l\u2019estancament, a causa de pensar massa per\u00f2 bellugar-se poc.<\/p>\n\n\n\n<p>Fins i tot un exercici suau indueix el cervell a alliberar serotonina, endorfines i altres subst\u00e0ncies qu\u00edmiques que ajuden a fer baixar el cortisol (l\u2019hormona de l\u2019estr\u00e8s). Comen\u00e7a al mat\u00ed amb una mica de ioga a casa i fes una passejada cap al migdia, o b\u00e9 ves una estona al gimn\u00e0s. Marca\u2019t el ritme que m\u00e9s s\u2019adapti al teu cas particular i et permeti de mantenir-te en moviment: la ment t\u2019ho agrair\u00e0.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cal_cercar_un_substitut\"><\/span><strong>Cal cercar un substitut<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sense disciplina la ment projecta idees ins\u00f2lites i encadena pensaments que, si es t\u00e9 propensi\u00f3 a estar capficat, poden ser destructius i acabar sumint-nos en la desesperaci\u00f3 que volem evitar. Ara b\u00e9, la ment es pot educar.<\/p>\n\n\n\n<p>T\u2019agrada escriure? O llegir? Saps tocar cap instrument? Dibuixes o pintes? Doncs posa-t\u2019hi, sigui el que sigui, i t\u2019acabar\u00e0s concentrant en aquesta activitat. La ment \u00e9s adaptable i, amb una mica de pr\u00e0ctica, cada cop et ser\u00e0 m\u00e9s f\u00e0cil tenir una actitud optimista, cosa que evitar\u00e0 que caiguis en pensaments destructius, o que la preocupaci\u00f3 sigui constant. Nom\u00e9s cal proposar-s\u2019ho i anar per feina! Ben aviat t\u2019adonar\u00e0s que era m\u00e9s f\u00e0cil que no et pensaves.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En major o menor mesura, tothom ha viscut un moment en qu\u00e8 suposadament havia d\u2019estar content, o simplement divertir-se, per\u00f2 un maldecap o un altre l\u2019impedia de passar una bona estona. I alg\u00fa deia: per\u00f2 que no t\u2019agrada? I s\u00ed que ens agradava, per\u00f2 aquell tema ens feia la guitza i afectava el nostre entorn [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":19224,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,662],"tags":[484],"class_list":["post-19223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-salut-mental","tag-psicologia-ca"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/Joven-preocupado.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>No pots evitar de capficar-te? Quatre trucs per donar rep\u00f2s a la ment - MGC M\u00fatua<\/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:\/\/www.mgc.es\/ca\/blog\/no-pots-evitar-de-capficar-te-quatre-trucs-per-donar-repos-a-la-ment\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"No pots evitar de capficar-te? Quatre trucs per donar rep\u00f2s a la ment - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"En major o menor mesura, tothom ha viscut un moment en qu\u00e8 suposadament havia d\u2019estar content, o simplement divertir-se, per\u00f2 un maldecap o un altre l\u2019impedia de passar una bona estona. I alg\u00fa deia: per\u00f2 que no t\u2019agrada? 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