{"id":32665,"date":"2024-11-28T16:27:07","date_gmt":"2024-11-28T15:27:07","guid":{"rendered":"https:\/\/www.mgc.es\/?p=32665"},"modified":"2024-09-16T16:35:30","modified_gmt":"2024-09-16T14:35:30","slug":"com-seliminen-els-sorolls-mentals-estrategies-per-reduir-lestres","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/com-seliminen-els-sorolls-mentals-estrategies-per-reduir-lestres\/","title":{"rendered":"Com s\u2019eliminen els sorolls mentals: Estrat\u00e8gies per reduir l\u2019estr\u00e8s"},"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\/com-seliminen-els-sorolls-mentals-estrategies-per-reduir-lestres\/#Que_son_els_sorolls_mentals\" >Qu\u00e8 s\u00f3n els sorolls mentals<\/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\/com-seliminen-els-sorolls-mentals-estrategies-per-reduir-lestres\/#Qui_en_pateix\" >Qui en pateix<\/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\/com-seliminen-els-sorolls-mentals-estrategies-per-reduir-lestres\/#Com_eliminem_lestres\" >Com eliminem l\u2019estr\u00e8s<\/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\/com-seliminen-els-sorolls-mentals-estrategies-per-reduir-lestres\/#Altres_estrategies_dajuda\" >Altres estrat\u00e8gies d\u2019ajuda<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/Estresado.jpg\" alt=\"\" class=\"wp-image-32663\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/Estresado.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/Estresado-440x294.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/Estresado-768x513.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=\"Que_son_els_sorolls_mentals\"><\/span><strong>Qu\u00e8 s\u00f3n els sorolls mentals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hem d\u2019interpretar els sorolls o el brogit mental com qualsevol factor que envaeix la ment de manera aleat\u00f2ria i ens afecta ps\u00edquicament, o f\u00edsicament i tot, tant si s\u00f3n pensaments, sensacions, percepcions, neguits com obsessions. Els pensaments solen ser repetitius i negatius i originen estats d\u2019\u00e0nim nocius per a la salut, com ara insomni, ansietat i estr\u00e8s.<\/p>\n\n\n\n<p>Aquests factors poden provenir de qualsevol font, siguin relacions emocionals o laborals, problemes econ\u00f2mics, etc.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Qui_en_pateix\"><\/span><strong>Qui en pateix<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En realitat tothom en pot patir, si m\u00e9s no algun cop a la vida, per\u00f2 hi ha gent que hi \u00e9s m\u00e9s propensa, de la mateixa manera que hi ha persones m\u00e9s <a href=\"https:\/\/www.apa.org\/topics\/resilience\/camino\">resilients<\/a>, m\u00e9s fermes o robustes i capaces de suportar m\u00e9s b\u00e9 els sorolls mentals. En el primer grup trobem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Els perfeccionistes, per a qui la fal\u00b7lera de fer les coses b\u00e9 els pot comportar una insatisfacci\u00f3 constant.<\/li>\n\n\n\n<li>Les persones amb <a href=\"https:\/\/www.cun.es\/enfermedades-tratamientos\/enfermedades\/ansiedad\">ansietat<\/a>, que fa augmentar els sorolls mentals en un cercle vici\u00f3s.<\/li>\n\n\n\n<li>Els pacients amb estr\u00e8s cr\u00f2nic. L\u2019estr\u00e8s tamb\u00e9 origina brogit mental i a la inversa.<\/li>\n\n\n\n<li>Persones molt emotives, que es q\u00fcestionen constantment les coses i hi donen m\u00e9s de cent voltes.<\/li>\n<\/ul>\n\n\n\n<p>L\u2019exc\u00e9s d\u2019informaci\u00f3 que ens arriba tamb\u00e9 pot afavorir un desgavell de pensaments que es converteixen en sorolls mentals.<\/p>\n\n\n\n<p>Aix\u00ed doncs, cal definir els <a href=\"https:\/\/www.abc.es\/bienestar\/psicologia-sexo\/psicologia\/abci-vivir-ruido-mental-agitacion-y-dispersion-lleva-ansiedad-y-miedo-202304160005_noticia.html\">sorolls mental<\/a>s com el batibull de pensaments que jutja, avalua i compara fins a crear-nos expectatives irreals sobre com hauria de ser la nostra vida, fet que t\u00e9 com a conseq\u00fc\u00e8ncia una frustraci\u00f3 perqu\u00e8 no hem aconseguit l\u2019objectiu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_eliminem_lestres\"><\/span><strong>Com eliminem l\u2019estr\u00e8s<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El brogit mental i l\u2019estr\u00e8s tenen un vincle estret, perqu\u00e8 l\u2019un porta a l\u2019altre. Hi ha diverses t\u00e8cniques per combatre l\u2019estr\u00e8s, si b\u00e9 no se n\u2019ha descobert cap de miraculosa i no ens en podrem desempallegar d\u2019avui a dem\u00e0.<\/p>\n\n\n\n<p>Les t\u00e8cniques que es descriuen a continuaci\u00f3 exigeixen pr\u00e0ctica i s\u2019han de repetir amb regularitat, si volem enfortir la ment i notar que les coses comencen a millorar.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Fes exercici<\/strong><\/li>\n<\/ol>\n\n\n\n<p>Quan fem exercici amb intensitat secretem <a href=\"https:\/\/www.nationalgeographic.es\/ciencia\/2023\/08\/subidon-dopamina-serotonina-endorfinas-oxitocina-gratis-natual\">hormones del benestar<\/a>, que tenen un efecte calmant; a poc a poc, ens tornem m\u00e9s resilients i, alhora, se\u2019ns refor\u00e7a l\u2019autoestima.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Respira b\u00e9<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Cal aprendre a respirar amb l\u2019est\u00f3mac o, m\u00e9s ben dit, cap a l\u2019est\u00f3mac. Es triga una mica a dominar la t\u00e8cnica, per\u00f2 si respirem d\u2019una manera profunda, aclucant els ulls, podrem arribar a reduir amb rapidesa les desagradables sensacions de l\u2019estr\u00e8s. En la bibliografia s\u2019ha incl\u00f2s un v\u00eddeo de demostraci\u00f3.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dorm com cal<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u00c9s essencial <a href=\"https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379\">dormir b\u00e9<\/a>, \u00e9s a dir tenir un son de qualitat. Hem d\u2019evitar el caf\u00e8 a partir de les quatre de la tarda i suprimir el consum d\u2019alcohol (o minimitzar-lo). Convindria tenir l\u2019habitaci\u00f3 fresca, airejada i completament a les fosques. Tamb\u00e9 haur\u00edem d\u2019apagar les pantalles (tauletes, m\u00f2bils o televisors) com a m\u00ednim una hora abans d\u2019anar a dormir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Evita l\u2019alcohol<\/strong><\/li>\n<\/ul>\n\n\n\n<p>I altres subst\u00e0ncies; encara que sembli que ens ajuden a adormir-nos, el cas \u00e9s que \u00e9s ben al contrari. A curt termini ens ensopeixen, per\u00f2 aix\u00ed que en passen els efectes, encara ens trobem pitjor que abans.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fes meditaci\u00f3: practica l\u2019atenci\u00f3 plena (<em>mindfulness<\/em>)<\/strong><\/li>\n<\/ul>\n\n\n\n<p>La idea de l\u2019atenci\u00f3 plena o el <a href=\"https:\/\/www.mindfulness-salud.org\/mindfulness\/que-es-mindfulness\/\"><em>mindfulness<\/em><\/a> \u00e9s que ens centrem en les coses que fem. Si mengem, haur\u00edem de pensar en el contingut de la forquilla, en els nutrients que ens aporta i en els efectes beneficiosos que t\u00e9 per a l\u2019organisme. Aix\u00ed aconseguirem de reduir dr\u00e0sticament el brogit mental.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cerca ajuda<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Si compartim els maldecaps amb el cercle familiar m\u00e9s \u00edntim, amb els amics o amb un terapeuta, alliberarem la ment de molts problemes i ens trobarem m\u00e9s b\u00e9.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Escriu un diari<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Tothom t\u00e9, en certa manera, una tend\u00e8ncia a recordar les coses dolentes, per\u00f2 si deixem const\u00e0ncia en un diari de les coses bones de cada dia (\u00e9s sorprenent que n\u2019hi puguin haver tantes), aviat ens adonarem que progressem i aix\u00f2 ens animar\u00e0.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Altres_estrategies_dajuda\"><\/span><strong>Altres estrat\u00e8gies d\u2019ajuda<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s impossible d\u2019evitar totes les situacions que causen sorolls mentals o estr\u00e8s en la vida di\u00e0ria. Malgrat tot, s\u00ed que podem anar introduint petits canvis que frenin les situacions angoixoses, encara que nom\u00e9s sigui de manera temporal. Recomanem les estrat\u00e8gies seg\u00fcents:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Passar temps fora de casa i passejar a l\u2019aire lliure.<\/li>\n\n\n\n<li>Procurar envoltar-se de gent que ens faci riure; seguir s\u00e8ries o programes de TV divertits.<\/li>\n\n\n\n<li>Escoltar m\u00fasica.<\/li>\n\n\n\n<li>Trobar activitats per a les estones de lleure: cuinar, pintar o tocar instruments.<\/li>\n\n\n\n<li>Menjar b\u00e9 i de manera saludable i evitar el consum d\u2019alcohol!<\/li>\n<\/ul>\n\n\n\n<p>Bibliografia<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ep.55 | El RUIDO mental: qu\u00e9 es y c\u00f3mo pararlo |\ud83c\udf99Ojal\u00e1 lo hubiera sabido antes\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/w9F1NmywD8w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=TuPaMCsnxes\">V\u00eddeo: apr\u00e8n a respirar<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qu\u00e8 s\u00f3n els sorolls mentals Hem d\u2019interpretar els sorolls o el brogit mental com qualsevol factor que envaeix la ment de manera aleat\u00f2ria i ens afecta ps\u00edquicament, o f\u00edsicament i tot, tant si s\u00f3n pensaments, sensacions, percepcions, neguits com obsessions. Els pensaments solen ser repetitius i negatius i originen estats d\u2019\u00e0nim nocius per a la [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":32663,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[662],"tags":[],"class_list":["post-32665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut-mental"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/Estresado.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>Com s\u2019eliminen els sorolls mentals: Estrat\u00e8gies per reduir l\u2019estr\u00e8s - 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\/com-seliminen-els-sorolls-mentals-estrategies-per-reduir-lestres\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com s\u2019eliminen els sorolls mentals: Estrat\u00e8gies per reduir l\u2019estr\u00e8s - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Qu\u00e8 s\u00f3n els sorolls mentals Hem d\u2019interpretar els sorolls o el brogit mental com qualsevol factor que envaeix la ment de manera aleat\u00f2ria i ens afecta ps\u00edquicament, o f\u00edsicament i tot, tant si s\u00f3n pensaments, sensacions, percepcions, neguits com obsessions. 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