{"id":134017,"date":"2023-03-01T09:36:56","date_gmt":"2023-03-01T09:36:56","guid":{"rendered":"https:\/\/mediplusmz.com\/?p=134017"},"modified":"2023-10-05T09:41:33","modified_gmt":"2023-10-05T09:41:33","slug":"the-year-is-charging-on-but-dont-give-your-stress-free-rein","status":"publish","type":"post","link":"https:\/\/mediplusmz.com\/pt\/blog\/the-year-is-charging-on-but-dont-give-your-stress-free-rein\/","title":{"rendered":"O ano est\u00e1 avan\u00e7ando, mas n\u00e3o d\u00ea r\u00e9dea solta ao estresse."},"content":{"rendered":"<p>O estresse e a ansiedade podem devastar sua sanidade como uma manada de cavalos selvagens, acabando com qualquer resqu\u00edcio de calma e produtividade que voc\u00ea possa ter guardado das festas de fim de ano.<\/p>\n<p><strong>O que \u00e9 estresse e como ele pode ser controlado?<\/strong><\/p>\n<p>O estresse \u00e9 a rea\u00e7\u00e3o do seu corpo \u00e0 press\u00e3o e \u00e0s amea\u00e7as.<\/p>\n<p>O estresse aumenta quando sentimos que n\u00e3o podemos controlar ou administrar a situa\u00e7\u00e3o em que nos encontramos.<\/p>\n<p>H\u00e1 muitos motivos para o estresse, mas, independentemente do motivo pelo qual voc\u00ea se sente estressado, o impacto na sua sa\u00fade permanece o mesmo.<\/p>\n<p><strong><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-134032\" src=\"https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/03\/Artboard-1@1x_1-e1695290307506.jpg\" alt=\"\" width=\"1004\" height=\"249\" srcset=\"https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/03\/Artboard-1@1x_1-e1695290307506.jpg 1479w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/03\/Artboard-1@1x_1-e1695290307506-300x74.jpg 300w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/03\/Artboard-1@1x_1-e1695290307506-1024x254.jpg 1024w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/03\/Artboard-1@1x_1-e1695290307506-768x191.jpg 768w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/03\/Artboard-1@1x_1-e1695290307506-18x4.jpg 18w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/03\/Artboard-1@1x_1-e1695290307506-350x87.jpg 350w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/03\/Artboard-1@1x_1-e1695290307506-600x149.jpg 600w\" sizes=\"(max-width: 1004px) 100vw, 1004px\" \/><\/strong><\/p>\n<p><strong>Os tr\u00eas principais tipos de estresse<\/strong><\/p>\n<p><strong>Estresse agudo<\/strong> \u00e9 quando voc\u00ea vivencia uma situa\u00e7\u00e3o altamente carregada, traum\u00e1tica ou de alta press\u00e3o, que geralmente \u00e9 limitada a alguns dias. Isso \u00e9 estresse de curto prazo. Enquanto todo estresse impacta negativamente sua sa\u00fade, o estresse agudo de curto prazo que \u00e9 uma ocorr\u00eancia \u00fanica ter\u00e1 desnecessariamente um impacto prejudicial duradouro em uma pessoa saud\u00e1vel. Isso pode assumir a forma de um ataque de p\u00e2nico, problemas de sono ou indigest\u00e3o, mas melhorar\u00e1 assim que a situa\u00e7\u00e3o estressante diminuir.<\/p>\n<p><strong>Estresse cr\u00f4nico<\/strong> por outro lado, \u00e9 um n\u00edvel aumentado de estresse resultante de uma situa\u00e7\u00e3o de longo prazo, alta press\u00e3o e altos riscos. Esse tipo de estresse cont\u00ednuo pode levar a s\u00e9rios problemas de sa\u00fade.<\/p>\n<p><strong>Estresse traum\u00e1tico<\/strong> \u00e9 o estresse causado por uma experi\u00eancia traum\u00e1tica \u00fanica que voc\u00ea percebe como uma amea\u00e7a \u00e0 vida, e sobre a qual voc\u00ea n\u00e3o tem controle, mas que ter\u00e1 efeitos duradouros. Esse tipo de estresse pode causar transtorno de estresse p\u00f3s-traum\u00e1tico, <strong>TEPT<\/strong> e deve ser levado muito a s\u00e9rio e tratado por um profissional treinado.<\/p>\n<p><strong>Os sintomas f\u00edsicos do estresse incluem: <\/strong><\/p>\n<ul>\n<li>Vis\u00e3o turva e olhos doloridos,<\/li>\n<li>Ins\u00f4nia ou dormir demais<\/li>\n<li>Problemas digestivos como azia e pris\u00e3o de ventre,<\/li>\n<li>Fadiga generalizada,<\/li>\n<li>Dores musculares e de cabe\u00e7a,<\/li>\n<li>Respira\u00e7\u00e3o dolorosa e dif\u00edcil.<\/li>\n<li>Ataques de p\u00e2nico<\/li>\n<li>Palpita\u00e7\u00f5es card\u00edacas<\/li>\n<li>Press\u00e3o alta<\/li>\n<\/ul>\n<p><strong>Os sintomas psicol\u00f3gicos do estresse incluem:<\/strong><\/p>\n<ul>\n<li>Depress\u00e3o ou ansiedade,<\/li>\n<li>Raiva, irritabilidade ou inquieta\u00e7\u00e3o,<\/li>\n<li>Sentindo-se sobrecarregado, desmotivado ou sem foco,<\/li>\n<li>Pensamentos acelerados ou preocupa\u00e7\u00e3o constante<\/li>\n<li>Problemas com sua mem\u00f3ria ou concentra\u00e7\u00e3o.<\/li>\n<\/ul>\n<p><strong><img decoding=\"async\" class=\"alignnone  wp-image-134028\" src=\"https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture9.jpg\" alt=\"\" width=\"994\" height=\"664\" srcset=\"https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture9.jpg 1379w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture9-300x200.jpg 300w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture9-1024x684.jpg 1024w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture9-768x513.jpg 768w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture9-18x12.jpg 18w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture9-350x234.jpg 350w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture9-600x401.jpg 600w\" sizes=\"(max-width: 994px) 100vw, 994px\" \/><\/strong><\/p>\n<p><strong>Seu estresse afeta os outros<\/strong><\/p>\n<p>Uma das principais desvantagens de estar constantemente estressado \u00e9 que isso pode levar a uma tomada de decis\u00e3o extremamente ruim, err\u00e1tica e arriscada. Isso pode significar que voc\u00ea negligencia seu trabalho ou vida pessoal, ou at\u00e9 mesmo representa um perigo para si mesmo ou para os outros ao se envolver em comportamentos de risco, como abuso de subst\u00e2ncias, dire\u00e7\u00e3o negligente, uso indevido de armas de fogo e, em geral, ser confrontador.<\/p>\n<p><strong>O que \u00e9 cortisol? <\/strong><\/p>\n<p>Recentemente, o estresse foi associado ao diabetes tipo dois devido ao aumento dos n\u00edveis de cortisol. Em condi\u00e7\u00f5es normais, o cortisol desempenha um papel importante na regula\u00e7\u00e3o de muitas das suas fun\u00e7\u00f5es corporais como um horm\u00f4nio crucial produzido pela sua gl\u00e2ndula adrenal. O cortisol \u00e9, no entanto, tamb\u00e9m o chamado &quot;horm\u00f4nio do estresse&quot;. Isso significa que o estresse cr\u00f4nico leva a uma superprodu\u00e7\u00e3o desse horm\u00f4nio, que por sua vez causa hipoglicemia, que pode causar diabetes tipo dois.<\/p>\n<p><strong>Descubra o qu\u00e3o estressado voc\u00ea est\u00e1 fazendo a PSS (Escala de Estresse Percebido) <\/strong><a href=\"https:\/\/www.das.nh.gov\/wellness\/Docs%5CPercieved%20Stress%20Scale.pdf\"><strong>teste.<\/strong><\/a><\/p>\n<p>(O teste PSS foi formulado inicialmente em 1983, mas continua sendo um dos indicadores de estresse mais populares e precisos e poder\u00e1 fornecer uma boa base dos seus n\u00edveis de estresse.)<\/p>\n<p><strong>O que vem depois?<\/strong><\/p>\n<p>Agora que voc\u00ea sabe o que \u00e9 estresse e por que \u00e9 importante gerenci\u00e1-lo como parte da sua vida, vamos ver maneiras de combater de forma sustent\u00e1vel e eficaz o impacto negativo do estresse.<\/p>\n<p>A coisa mais importante a fazer quando voc\u00ea sabe que est\u00e1 estressado \u00e9 ser gentil consigo mesmo. A autocr\u00edtica n\u00e3o far\u00e1 nada para aliviar seu estresse e s\u00f3 adicionar\u00e1 sentimentos de culpa \u00e0 sua psique j\u00e1 estressada.<\/p>\n<ul>\n<li><strong>Seja proativo.<\/strong><\/li>\n<\/ul>\n<p>Antecipe per\u00edodos de alto estresse e planeje com anteced\u00eancia, garantindo que voc\u00ea esteja mais bem preparado para lidar com eles.)<\/p>\n<ul>\n<li><strong>Cuide da sua sa\u00fade f\u00edsica<\/strong><\/li>\n<\/ul>\n<p>Mantenha-se ativo, alimente-se bem, mantenha-se hidratado e durma o suficiente.<\/p>\n<ul>\n<li><strong>Seja autoconsciente<\/strong><\/li>\n<\/ul>\n<p>H\u00e1 tanta coisa que uma pessoa pode fazer. Aprenda a dizer n\u00e3o \u2013 voc\u00ea tem permiss\u00e3o para se inclinar para fora.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-134025\" src=\"https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture11.jpg\" alt=\"\" width=\"995\" height=\"663\" srcset=\"https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture11.jpg 1379w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture11-300x200.jpg 300w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture11-1024x682.jpg 1024w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture11-768x512.jpg 768w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture11-18x12.jpg 18w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture11-350x233.jpg 350w, https:\/\/mediplusmz.com\/wp-content\/uploads\/2023\/09\/Picture11-600x400.jpg 600w\" sizes=\"(max-width: 995px) 100vw, 995px\" \/><\/p>\n<p><strong>Se voc\u00ea cuidar da sua sa\u00fade mental e f\u00edsica e entender os perigos do estresse, poder\u00e1 facilmente colocar 2023 na pista r\u00e1pida, superando todos os obst\u00e1culos e ainda tendo ar de sobra. <\/strong><\/p>\n<p><strong>Fontes<\/strong><\/p>\n<p><strong>O que \u00e9 estresse?<\/strong><\/p>\n<p><a href=\"https:\/\/www.mind.org.uk\/information-support\/types-of-mental-health-problems\/stress\/what-is-stress\/#:~:text=Stress%20is%20how%20we%20react,you%20are%20struggling%20to%20manage\">https:\/\/www.mind.org.uk\/information-support\/types-of-mental-health-problems\/stress\/what-is-stress\/#:~:text=Stress%20is%20how%20we%20react,you%20are%20struggling%20to%20manage<\/a><\/p>\n<p><strong>Tipos de estresse<\/strong><\/p>\n<p><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22187-cortisolypes\">https:\/\/my.clevelandclinic.org\/health\/articles\/22187-cortisolypes<\/a><\/p>\n<p><strong>Qu\u00e3o estressado voc\u00ea est\u00e1? (PDF para download) <\/strong><\/p>\n<p><a href=\"https:\/\/hr.un.org\/sites\/hr.un.org\/files\/Test%20-%20How%20stressed%20are%20you%20(Headington%20Institute)_0.pdf\">https:\/\/hr.un.org\/sites\/hr.un.org\/files\/Test%20-%20How%20stressed%20are%20you%20(Headington%20Institute)_0.pdf<\/a><\/p>\n<p><strong>O que o cortisol faz no meu corpo?<\/strong><\/p>\n<p><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22187-cortisol\">https:\/\/my.clevelandclinic.org\/health\/articles\/22187-cortisol<\/a><\/p>\n<p><strong>Cursos de gerenciamento de estresse<\/strong><\/p>\n<p><a href=\"https:\/\/www.udemy.com\/course\/stress-management-40-easy-ways-to-deal-with-stress\/?utm_source=adwords&amp;utm_medium=udemyads&amp;utm_campaign=LongTail_la.EN_cc.ROW&amp;utm_content=deal4584&amp;utm_term=_._ag_77879423934_._ad_535397245860_._kw__._de_c_._dm__._pl__._ti_dsa-1007766171112_._li_1028705_._pd__._&amp;matchtype=&amp;gclid=Cj0KCQiA6fafBhC1ARIsAIJjL8n1IPQjvCQpxPtHgLXUJqvTlW3PCSB4cVNLCjaJvX_xQq-QkcmIEEsaArMcEALw_wcB\">https:\/\/www.udemy.com\/course\/stress-management-40-easy-ways-to-deal-with-stress\/?utm_source=adwords&amp;utm_medium=udemyads&amp;utm_campaign=LongTail_la.EN_cc.ROW&amp;utm_content=deal4584&amp;utm_term=_._ag_77879423934_._ad_535397245860_._kw__._de_c_._dm__._pl__._ti_dsa-1007766171112_._li_1028705_._pd__._&amp;matchtype=&amp;gclid=Cj0KCQiA6fafBhC1ARIsAIJjL8n1IPQjvCQpxPtHgLXUJqvTlW3PCSB4cVNLCjaJvX_xQq-QkcmIEEsaArMcEALw_wcB<\/a><\/p>\n<p><strong>Para um plano personalizado de combate ao estresse<\/strong><\/p>\n<p><a href=\"https:\/\/sensa.health\/stress-anxiety\/summary\/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=17442478036&amp;adgroupid=137128527106&amp;utm_term=how+to+lower+stress&amp;adpos=&amp;https%3A%2F%2Fsensa.health%2Fstress-anxiety%2F%3Fgc_id=17442478036&amp;h_ad_id=602740041838&amp;gclid=Cj0KCQiA6fafBhC1ARIsAIJjL8m4eZp-MozhHL4jitt3CcOL5qVB8wiP0lyq3poAr-B4Ue_A2T5rY-IaAn3kEALw_wcB\">https:\/\/sensa.health\/stress-anxiety\/summary\/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=17442478036&amp;adgroupid=137128527106&amp;utm_term=how+to+lower+stress&amp;adpos=&amp;https%3A%2F%2Fsensa.health%2Fstress-anxiety%2F%3Fgc_id=17442478036&amp;h_ad_id=602740041838&amp;gclid=Cj0KCQiA6fafBhC1ARIsAIJjL8m4eZp-MozhHL4jitt3CcOL5qVB8wiP0lyq3poAr-B4Ue_A2T5rY-IaAn3kEALw_wcB<\/a><\/p>\n<p>Lidando com o estresse<\/p>\n<p><a href=\"https:\/\/www.mind.org.uk\/information-support\/types-of-mental-health-problems\/stress\/managing-stress-and-building-resilience\/#TipsForManagingStress\">https:\/\/www.mind.org.uk\/information-support\/types-of-mental-health-problems\/stress\/managing-stress-and-building-resilience\/#TipsForManagingStress<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Stress and anxiety can race through your sanity like a herd of wild horses, scattering any remnants of calm and productivity you might have held over from the holidays. What is stress and can it be managed? Stress is your body\u2019s reaction to pressure and threats. Stress is increased when we feel that we cannot [&hellip;]<\/p>\n","protected":false},"author":325,"featured_media":134020,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[198],"tags":[],"class_list":["post-134017","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The year is charging on, but don\u2019t give your stress-free rein. - Mediplus<\/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:\/\/mediplusmz.com\/pt\/blog\/the-year-is-charging-on-but-dont-give-your-stress-free-rein\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The year is charging on, but don\u2019t give your stress-free rein. - Mediplus\" \/>\n<meta property=\"og:description\" content=\"Stress and anxiety can race through your sanity like a herd of wild horses, scattering any remnants of calm and productivity you might have held over from the holidays. 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