{"id":26779,"date":"2022-09-08T11:01:00","date_gmt":"2022-09-08T09:01:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=26779"},"modified":"2022-08-02T11:07:07","modified_gmt":"2022-08-02T09:07:07","slug":"tecniques-per-rebaixar-lansietat","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/tecniques-per-rebaixar-lansietat\/","title":{"rendered":"T\u00e8cniques per rebaixar l&#8217;ansietat"},"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\/tecniques-per-rebaixar-lansietat\/#Que_es_lansietat\" >Qu\u00e8 \u00e9s l&#8217;ansietat<\/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\/tecniques-per-rebaixar-lansietat\/#Coses_per_fer_a_casa\" >Coses per fer a casa<\/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\/tecniques-per-rebaixar-lansietat\/#Atencio_plena_o_mindfulness\" >Atenci\u00f3 plena o mindfulness<\/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\/tecniques-per-rebaixar-lansietat\/#Respiracio\" >Respiraci\u00f3<\/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\/tecniques-per-rebaixar-lansietat\/#Relaxacio_progressiva\" >Relaxaci\u00f3 progressiva<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tecniques-per-rebaixar-lansietat\/#Meditacio\" >Meditaci\u00f3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tecniques-per-rebaixar-lansietat\/#Esport_i_exercici\" >Esport i exercici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tecniques-per-rebaixar-lansietat\/#Ioga_i_pilates\" >Ioga i pilates<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/mujer_insomne2.jpg\" alt=\"\" class=\"wp-image-26777\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/mujer_insomne2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/mujer_insomne2-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/mujer_insomne2-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption>Insomnia<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_lansietat\"><\/span><strong>Qu\u00e8 \u00e9s l&#8217;ansietat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L&#8217;ansietat \u00e9s una sensaci\u00f3 de neguit desagradable, vaga i difusa. Per b\u00e9 que no tots els pacients en manifesten els mateixos s\u00edmptomes, sol anar acompanyada de mals de cap, palpitacions, opressi\u00f3 al pit i mol\u00e8sties g\u00e0striques. En realitat, l&#8217;ansietat \u00e9s un senyal d&#8217;alerta (com tamb\u00e9 ho \u00e9s la por); avisa d&#8217;un perill imminent, fet que permet al pacient de prendre mesures contra l&#8217;amena\u00e7a. Si l&#8217;amena\u00e7a \u00e9s real, l&#8217;hem de considerar com un mecanisme positiu per a la integritat de l&#8217;\u00e9sser hum\u00e0.<\/p>\n\n\n\n<p>L&#8217;ansietat \u00e9s un trastorn que pot afectar el pensament, causar confusi\u00f3 i fer disminuir la mem\u00f2ria i la capacitat de concentraci\u00f3. Tot plegat crea problemes al pacient en la relaci\u00f3 amb els altres i, en general, amb el m\u00f3n que l&#8217;envolta.<\/p>\n\n\n\n<p>Fins a una de cada deu persones t\u00e9 o ha tingut problemes d&#8217;ansietat. Sembla que hi pot influir un component gen\u00e8tic, \u00e9s a dir que els fills dels afectats s\u00f3n m\u00e9s proclius a patir-ne. Es manifesta m\u00e9s sovint en les dones que en els homes.<\/p>\n\n\n\n<p>Els casos extrems d&#8217;ansietat demanen ajut professional, i els psiquiatres reben for\u00e7a sovint pacients derivats d&#8217;altres especialistes \u2014cardi\u00f2legs, neur\u00f2legs, gastroenter\u00f2legs\u2014 que s\u00f3n incapa\u00e7os de trobar la causa dels seus problemes i els hi envien com a possibles quadres d&#8217;ansietat.<\/p>\n\n\n\n<p>Malgrat tot, si tens s\u00edmptomes d&#8217;ansietat, hi ha estrat\u00e8gies que et poden ajudar a combatre-la. Una de les claus per superar l&#8217;ansietat \u00e9s aprendre a relaxar-se i no deixar que els problemes et dominin els pensaments. Tot seguit t&#8217;expliquem com ho pots aconseguir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/meditacion-.jpg\" alt=\"\" class=\"wp-image-26782\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/meditacion-.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/meditacion--440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/meditacion--768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Coses_per_fer_a_casa\"><\/span><strong>Coses per fer a casa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Com a primera mesura, al marge que provis altres t\u00e8cniques, pensa que parlar-ne amb alg\u00fa de confian\u00e7a et calmar\u00e0 gaireb\u00e9 segur. De la mateixa manera, riure una mica \u2014per exemple, amb una pel\u00b7l\u00edcula c\u00f2mica\u2014 t&#8217;anir\u00e0 b\u00e9 per esbargir-te una estona dels problemes; fins i tot el sol fet de somriure t&#8217;hi pot ajudar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Atencio_plena_o_mindfulness\"><\/span><strong>Atenci\u00f3 plena o <em>mindfulness<\/em><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L&#8217;atenci\u00f3 plena \u00e9s una t\u00e8cnica que, b\u00e0sicament, proposa que et concentris en les accions que fas, sense deixar que altres pensaments t&#8217;absorbeixin. Per exemple, quan menges, pots fixar l&#8217;atenci\u00f3 en l&#8217;acte de mastegar i, tot seguit, despr\u00e9s de cada mossada, centrar-te en els aliments que ingereixes i que constituiran un nutrient m\u00e9s per tenir una bona salut. Aquest exercici es pot fer extensiu, pr\u00e0cticament, a qualsevol activitat: per exemple, quan et raspallis les dents, pensa que combats la placa bacteriana, que tant de mal fa a les genives. En podr\u00edem donar nombrosos exemples.<\/p>\n\n\n\n<p>L&#8217;atenci\u00f3 plena \u00e9s un exercici excel\u00b7lent per relaxar-se.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Respiracio\"><\/span><strong>Respiraci\u00f3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Una altra bona manera de relaxar-se i de desconnectar \u00e9s centrar-se en la respiraci\u00f3. Es pot fer a casa, al sof\u00e0 o, fins i tot, assegut a l&#8217;oficina. Aquesta operaci\u00f3 s&#8217;associa amb el <em>mindfulness<\/em> o l&#8217;atenci\u00f3 plena.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Asseu-te (o ajeu-te) i col\u00b7loca una m\u00e0 sobre la panxa<\/li><li>Inspira aire lentament pel nas fins que l&#8217;est\u00f3mac s&#8217;infli<\/li><li>Mira de contenir la respiraci\u00f3<\/li><li>Exhala a poc a poc l&#8217;aire per la boca, procurant de buidar del tot els pulmons<\/li><\/ul>\n\n\n\n<p>Recomanem de repetir l&#8217;operaci\u00f3 deu cops.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/taichi2.jpg\" alt=\"\" class=\"wp-image-26780\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/taichi2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/taichi2-440x275.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/taichi2-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption>People practicing thai chi in the park in the summertime<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Relaxacio_progressiva\"><\/span><strong>Relaxaci\u00f3 progressiva<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Assegut, o b\u00e9 ajagut, encongeix els dits dels peus durant una estona i, despr\u00e9s, estira&#8217;ls. A continuaci\u00f3, fes igual amb l&#8217;articulaci\u00f3 del turmell: contreu la musculatura un moment i, tot seguit, allibera-la. Continua el proc\u00e9s pujant pel cos, contraient m\u00fasculs o grups de m\u00fasculs fins arribar a les celles i al cap.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meditacio\"><\/span><strong>Meditaci\u00f3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hi ha moltes classes i estils de meditaci\u00f3. Normalment es practica en llocs silenciosos. Consisteix a fixar l&#8217;atenci\u00f3 en una cosa concreta: en un objecte, en una frase o, fins i tot, en la pr\u00f2pia respiraci\u00f3. La idea \u00e9s deixar fluir els pensaments i tornar-te a concentrar com al comen\u00e7ament.<\/p>\n\n\n\n<p>La respiraci\u00f3 ha de ser lenta i tranquil\u00b7la.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Esport_i_exercici\"><\/span><strong>Esport i exercici<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L&#8217;exercici t&#8217;ajudar\u00e0 a descarregar tensi\u00f3, \u00e9s a dir a relaxar-te. No es tracta pas que comencis a c\u00f3rrer com un esperitat pel carrer, per\u00f2, si sols practicar esport, no ho deixis. En cas contrari, una passejada de mitja hora di\u00e0ria, amb pas r\u00e0pid, t&#8217;anir\u00e0 d&#8217;all\u00f2 m\u00e9s b\u00e9 (per no esmentar els altres beneficis que t\u00e9 per a la salut).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ioga_i_pilates\"><\/span><strong>Ioga i pilates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Qualsevol d&#8217;aquestes tres t\u00e8cniques far\u00e0 que superis l&#8217;ansietat, per\u00f2 no podr\u00e0s comen\u00e7ar tot sol sense m\u00e9s ni m\u00e9s. Segur que, vora casa, tens una escola de pilates o de ioga. S\u00f3n una s\u00e8rie d&#8217;exercicis suaus que serveixen b\u00e0sicament per alleujar la tensi\u00f3 coporal. Tamb\u00e9 pots mirar de trobar un grup de taitx\u00ed, una t\u00e8cnica ancestral xinesa en qu\u00e8 s&#8217;encadenen moviments lents i acurats<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;ansietat \u00e9s una sensaci\u00f3 de neguit desagradable, vaga i difusa. Per b\u00e9 que no tots els pacients en manifesten els mateixos s\u00edmptomes, sol anar acompanyada de mals de cap, palpitacions, opressi\u00f3 al pit i mol\u00e8sties g\u00e0striques. En realitat, l&#8217;ansietat \u00e9s un senyal d&#8217;alerta (com tamb\u00e9 ho \u00e9s la por); avisa d&#8217;un perill imminent, fet que permet al pacient de prendre mesures contra l&#8217;amena\u00e7a. <\/p>\n","protected":false},"author":3,"featured_media":26777,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,643,648,662],"tags":[256,437,481,230,284,499],"class_list":["post-26779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-bienestar-ejercicio","category-salud-mental","category-salut-mental","tag-habitos-saludables","tag-habits-saludables","tag-prevencio","tag-prevencion","tag-salud-emocional","tag-salut-emocional"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/mujer_insomne2.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>T\u00e8cniques per rebaixar l&#039;ansietat - 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\/tecniques-per-rebaixar-lansietat\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u00e8cniques per rebaixar l&#039;ansietat - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"L&#039;ansietat \u00e9s una sensaci\u00f3 de neguit desagradable, vaga i difusa. Per b\u00e9 que no tots els pacients en manifesten els mateixos s\u00edmptomes, sol anar acompanyada de mals de cap, palpitacions, opressi\u00f3 al pit i mol\u00e8sties g\u00e0striques. En realitat, l&#039;ansietat \u00e9s un senyal d&#039;alerta (com tamb\u00e9 ho \u00e9s la por); avisa d&#039;un perill imminent, fet que permet al pacient de prendre mesures contra l&#039;amena\u00e7a.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/tecniques-per-rebaixar-lansietat\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-08T09:01:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/08\/mujer_insomne2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"T\u00e8cniques per rebaixar l'ansietat - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/tecniques-per-rebaixar-lansietat\/","og_locale":"ca_ES","og_type":"article","og_title":"T\u00e8cniques per rebaixar l'ansietat - MGC M\u00fatua","og_description":"L'ansietat \u00e9s una sensaci\u00f3 de neguit desagradable, vaga i difusa. 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