{"id":27678,"date":"2023-02-09T16:22:00","date_gmt":"2023-02-09T15:22:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=27678"},"modified":"2023-01-23T16:24:30","modified_gmt":"2023-01-23T15:24:30","slug":"es-possible-de-controlar-les-emocions","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/es-possible-de-controlar-les-emocions\/","title":{"rendered":"\u00c9s possible de controlar les emocions?"},"content":{"rendered":"\n

<\/p>\n\n\n\n

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Les emocions s\u00f3n les reaccions als est\u00edmuls rebuts. Tothom hi reacciona, tot i que, naturalment, no pas de la mateixa manera. Experimentar emocions \u00e9s una cosa innata en tothom, per\u00f2 la reacci\u00f3 fisiol\u00f2gica \u00e9s diferent per a cadasc\u00fa. Hi ha persones molt intel\u00b7ligents amb una intel\u00b7lig\u00e8ncia emocional baixa.<\/p>\n\n\n\n

N’hi ha que controlen b\u00e9 les emocions i no deixen entreveure quin estat d’\u00e0nim n’ha estat la causa. Ara b\u00e9, tamb\u00e9 n’hi ha que s\u00f3n incapaces de controlar-les i hi reaccionen arrossegats per la por, la ira, l’odi, l’ab\u00falia\u2026 Aquestes persones poden tenir problemes, comen\u00e7ant per les relacions familiars i socials, com a conseq\u00fc\u00e8ncia de l’alteraci\u00f3 de la conducta que implica aquesta reacci\u00f3 incontrolada. En aquests casos, haurien de procurar de desenvolupar la seva intel\u00b7lig\u00e8ncia emocional.<\/p>\n\n\n\n

La resposta a la pregunta preliminar \u00e9s que s\u00ed; es poden controlar les emocions, per\u00f2 s’hi ha de treballar. En aquest article repassarem unes quantes t\u00e8cniques que t’ajudaran a controlar les emocions.<\/p>\n\n\n\n

Dotze estrat\u00e8gies per controlar les emocions<\/strong><\/h2>\n\n\n\n
  • Coneix les teves emocions<\/strong><\/li><\/ul>\n\n\n\n

    Reflexiona sobre qu\u00e8 et produeix certes reaccions, fins i tot, ho pots escriure, perqu\u00e8 t’ajudar\u00e0 a fixar-les mentalment. \u00c9s convenient no \u00fanicament que anotis les situacions que t’originen aquestes reaccions, sin\u00f3 que portis un diari.<\/p>\n\n\n\n

    • Mira d’entendre les teves emocions<\/strong><\/li><\/ul>\n\n\n\n

      Concentra’t encara m\u00e9s en aquestes reaccions. Potser s’hi associa algun problema de fons que hauries d’identificar. Segons com, el crit que has fet a un subordinat \u00e9s, essencialment, el resultat d’una situaci\u00f3 d’estr\u00e8s que et causa aquest tema concret a la feina.<\/p>\n\n\n\n

      • Apr\u00e8n a comptar fins a deu<\/strong><\/li><\/ul>\n\n\n\n

        Mira de no reaccionar a cop calent, com t’ha passat en la reacci\u00f3 descrita. Para atenci\u00f3 en all\u00f2 que et diuen i pensa-hi. Compta fins a deu, respira profundament i, si cal, surt al carrer i que et toqui l’aire. Ja veur\u00e0s com et trobar\u00e0s m\u00e9s b\u00e9 i podr\u00e0s continuar endavant.<\/p>\n\n\n\n

        • Fes un pas enrere<\/strong><\/li><\/ul>\n\n\n\n

          Si t’adones que est\u00e0s a punt d’arribar a una situaci\u00f3 l\u00edmit i es posa a prova la teva capacitat de resist\u00e8ncia, evita de continuar la conversa o el debat. Guarda silenci i ves-te’n.<\/p>\n\n\n\n

          \"\"<\/figure>\n\n\n\n
          • Reflexiona sobre la quotidianitat<\/strong><\/li><\/ul>\n\n\n\n

            Per enlla\u00e7ar amb el primer punt, revisa qu\u00e8 et passa cada dia. Abans d’anar a dormir, fes una repassada breu de si t’ha provat el dia i analitza fil per randa els mals moments, en cas que n’hagis tingut cap; \u00e9s a dir, fes un examen de consci\u00e8ncia i demana’t si podries haver controlat aquestes reaccions.<\/p>\n\n\n\n

            • Accepta’t tal com ets<\/strong><\/li><\/ul>\n\n\n\n

              Si t’envaeixen pensaments negatius sobre tu, tingues en compte que es tracta tan sols d’una faceta de la teva personalitat. Hi ha gent amable, simp\u00e0tica, servicial i bona que, en un moment donat, s’enfurismen i tenen un rampell d’ira at\u00e0vic que \u00e9s temible. Tot i aix\u00ed, aquest rampell no anul\u00b7la el costat bo de la seva personalitat.<\/p>\n\n\n\n

              • Afronta la vida amb optimisme<\/strong><\/li><\/ul>\n\n\n\n

                Esplaia’t en les emocions positives i oblida les negatives. Probablement ho fas cada nit, abans d’adormir-te, quan fuges dels pensaments negatius i frueixes de records plaents. Proposa’t d’adoptar aquesta mateixa actitud la resta del dia i, d’aquesta manera, ser\u00e0s molt menys propens a tenir problemes en les relacions socials, laborals i personals.<\/p>\n\n\n\n

                • Dieta i exercici<\/strong><\/li><\/ul>\n\n\n\n

                  Probablement no hi ha cap aspecte de la nostra salut que no es benefici\u00ed de la pr\u00e0ctica regular d’exercici; de la salut cardiovascular a la salut mental, perqu\u00e8 l’exercici fa que alliberem endorfines i altres hormones del benestar, cosa que redueix l’estr\u00e8s. N’hi ha prou amb 150 minuts d’exercici aer\u00f2bic moderat a la setmana, repartit entre tres dies. Igualment, seguir una dieta equilibrada t\u00e9 un efecte positiu en molts aspectes de la vida di\u00e0ria i ajuda a mantenir el pes ideal.<\/p>\n\n\n\n

                  • Dorm com cal<\/strong><\/li><\/ul>\n\n\n\n

                    \u00c9s fonamental de dormir b\u00e9, perqu\u00e8 no ser tan vulnerable a l’estr\u00e8s i als canvis d’humor. Fixa’t una rutina: procura d’anar a dormir i de llevar-te sempre a la mateixa hora, de manera que el teu ritme circadiari sigui constant. Procura que l’habitaci\u00f3 sigui c\u00f2moda, fosca, silenciosa i fresca.<\/p>\n\n\n\n

                    • Practica t\u00e8cniques de relaxaci\u00f3<\/strong><\/li><\/ul>\n\n\n\n

                      Apr\u00e8n a respirar. Inspira aire pel nas, mira de contenir-lo tres segons i exhala’l lentament per la boca. Respira amb el diafragma (el m\u00fascul que separa l’est\u00f3mac dels pulmons), perqu\u00e8 t’ajudar\u00e0 a concentrar-te en la respiraci\u00f3 i et relaxar\u00e0s.<\/p>\n\n\n\n

                      • Adopta el mindfulness<\/em> o l’atenci\u00f3 plena<\/strong><\/li><\/ul>\n\n\n\n

                        El mindfulness<\/em> \u00e9s una teoria ancestral i consisteix a concentrar-se en les accions que fas a cada moment, per exemple, en l’acte de menjar: procura de tenir a punt la forquilla amb el mos adequat, introdueix-lo a la boca i mastega’l pensant que aportes els nutrients necessaris al cos. \u00c9s una t\u00e8cnica de relaxaci\u00f3 mil\u00b7len\u00e0ria.<\/p>\n\n\n\n

                        • Demana ajut<\/strong><\/li><\/ul>\n\n\n\n

                          La intel\u00b7lig\u00e8ncia emocional \u00e9s innata, per\u00f2 es pot educar o aprendre. Pensa a fer un curs d’intel\u00b7lig\u00e8ncia emocional. Gaireb\u00e9 segur que el metge de fam\u00edlia et pot indicar alguna corporaci\u00f3 que n’organitza.<\/p>\n","protected":false},"excerpt":{"rendered":"

                          Les emocions s\u00f3n les reaccions als est\u00edmuls rebuts. Tothom hi reacciona, tot i que, naturalment, no pas de la mateixa manera. Experimentar emocions \u00e9s una cosa innata en tothom, per\u00f2 la reacci\u00f3 fisiol\u00f2gica \u00e9s diferent per a cadasc\u00fa. Hi ha persones molt intel\u00b7ligents amb una intel\u00b7lig\u00e8ncia emocional baixa.<\/p>\n","protected":false},"author":3,"featured_media":27674,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[648,15,662],"tags":[132,484,284,499],"class_list":["post-27678","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud-mental","category-salut","category-salut-mental","tag-psicologia","tag-psicologia-ca","tag-salud-emocional","tag-salut-emocional"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/01\/enfado2.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"\n\u00c9s possible de controlar les emocions? - 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\/es-possible-de-controlar-les-emocions\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c9s possible de controlar les emocions? - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Les emocions s\u00f3n les reaccions als est\u00edmuls rebuts. Tothom hi reacciona, tot i que, naturalment, no pas de la mateixa manera. Experimentar emocions \u00e9s una cosa innata en tothom, per\u00f2 la reacci\u00f3 fisiol\u00f2gica \u00e9s diferent per a cadasc\u00fa. 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