{"id":47629,"date":"2024-10-10T10:04:42","year":"2024","link":"https:\/\/rigasveseliba.lv\/lv\/aktualitates\/10-oktobris-pasaules-psihiskas-veselibas-diena-ka-saglabat-labizjutu-gada-tumsakajos-menesos\/","type":"aktualitates","slug":"10-oktobris-pasaules-psihiskas-veselibas-diena-ka-saglabat-labizjutu-gada-tumsakajos-menesos","featured_image":"https:\/\/rigasveseliba.lv\/wp-content\/uploads\/2024\/10\/RVC-banneris-majas-lapa-LabizjutaRudeni-1200x628-1.jpg","title":"10. oktobris \u2013 Pasaules psihisk\u0101s vesel\u012bbas diena. K\u0101 saglab\u0101t labizj\u016btu gada tum\u0161\u0101kajos m\u0113ne\u0161os?","content":"

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Rudens izaicin\u0101jumi ment\u0101lajai vesel\u012bbai<\/strong><\/h3>\n

Rudens sezonas iest\u0101\u0161an\u0101s var b\u016bt izaicin\u0101jums m\u016bsu ment\u0101lajai labizj\u016btai. Gaismas samazin\u0101\u0161an\u0101s, main\u012bg\u0101s laika apst\u0101k\u013cu tendences un p\u0101reja no vasaras aktivit\u0101t\u0113m uz rudens rut\u012bnu bie\u017ei vien ietekm\u0113 noska\u0146ojumu, izraisot t\u0101 saucamos sezon\u0101los garast\u0101vok\u013ca trauc\u0113jumus (SGT).<\/p>\n

Garast\u0101vok\u013ca main\u012bba, aktivit\u0101tes, \u0113stgribas un miega sv\u0101rst\u012bbas rakstur\u012bgas lielai da\u013cai cilv\u0113ku. P\u0101rsvar\u0101 t\u0101s b\u016btiski neietekm\u0113 funkcion\u0113\u0161anu ikdien\u0101. Ja \u0161\u012bs sv\u0101rst\u012bbas ir pietiekami izteiktas, lai atbilstu depresijas krit\u0113rijiem, t\u0101s var uzskat\u012bt par sezon\u0101liem garast\u0101vok\u013ca trauc\u0113jumiem.<\/p>\n

Gaismas noz\u012bme <\/strong><\/h3>\n

P\u0113t\u012bjumi r\u0101da, ka dabisk\u0101 gaisma ietekm\u0113 m\u016bsu seroton\u012bna l\u012bmeni \u2013 neiromediatoru, kas pal\u012bdz regul\u0113t garast\u0101vokli un veicina labsaj\u016btu. Ruden\u012b, kad dienas k\u013c\u016bst \u012bs\u0101kas, daudziem samazin\u0101s ener\u0123ijas l\u012bmenis un motiv\u0101cija, kas var rad\u012bt nogurumu un nom\u0101kt\u012bbu. \u0160\u0101dos gad\u012bjumos ir svar\u012bgi izmantot dab\u012bgo gaismu \u2013 pavadot laiku \u0101r\u0101 dienas gai\u0161aj\u0101 laik\u0101, \u012bpa\u0161i r\u012bta stund\u0101s, vai apsverot gaismas terapijas iesp\u0113jas.<\/p>\n

Fizisk\u0101 aktivit\u0101te k\u0101 dabiskais antidepresants<\/strong><\/h3>\n

Regul\u0101ra fizisk\u0101 aktivit\u0101te pal\u012bdz uzlabot ne tikai fizisko vesel\u012bbu, bet ar\u012b ment\u0101lo labizj\u016btu. Vingro\u0161ana veicina endorf\u012bnu izdal\u012b\u0161anos \u2013 \u0137\u012bmiskas vielas, kas darbojas k\u0101 dabiski noska\u0146ojuma uzlabot\u0101ji. Piem\u0113rota var b\u016bt pat vienk\u0101r\u0161a pastaiga svaig\u0101 gais\u0101 vai vieglas aktivit\u0101tes, kas pal\u012bdz saglab\u0101t ener\u0123ijas l\u012bmeni pat dr\u016bm\u0101kos laikapst\u0101k\u013cos.<\/p>\n

Rut\u012bnas loma ment\u0101laj\u0101 stabilit\u0101t\u0113<\/strong><\/h3>\n

Ruden\u012b cilv\u0113ki bie\u017ei izj\u016bt p\u0101rmai\u0146as ikdienas ritm\u0101, un rut\u012bnas tr\u016bkums var rad\u012bt stresu. Struktur\u0113ta ikdienas k\u0101rt\u012bba pal\u012bdz saglab\u0101t ment\u0101lo l\u012bdzsvaru. Ir svar\u012bgi pl\u0101not dienas ar zin\u0101miem atskaites punktiem \u2013 regul\u0101r\u0101m malt\u012bt\u0113m, miega re\u017e\u012bmu un aktivit\u0101t\u0113m, kas veicina ment\u0101lo mieru.<\/p>\n

Soci\u0101l\u0101 atbalsta noz\u012bme<\/strong><\/h3>\n

Soci\u0101l\u0101 mijiedarb\u012bba ir v\u0113l viens b\u016btisks faktors, kas var pozit\u012bvi ietekm\u0113t noska\u0146ojumu. Lai ar\u012b tum\u0161\u0101 sezona var mudin\u0101t uz izol\u0113\u0161anos, akt\u012bva komunik\u0101cija ar draugiem, \u0123imeni vai kol\u0113\u0123iem var mazin\u0101t vientul\u012bbas saj\u016btu un veicin\u0101t pieder\u012bbas saj\u016btu.<\/p>\n

Praktiskie padomi ment\u0101l\u0101s labizj\u016btas uztur\u0113\u0161anai:<\/strong><\/h3>\n
    \n
  1. Miega higi\u0113na: nodro\u0161in\u0101t regul\u0101ru un kvalitat\u012bvu miegu.<\/li>\n
  2. Pietiekams uzturs: uzturs ar pietiekamiem vitam\u012bniem un miner\u0101lviel\u0101m, piem\u0113ram, D vitam\u012bnu.<\/li>\n
  3. Apzin\u0101t\u012bba un medit\u0101cija: pal\u012bdz apzin\u0101ties pa\u0161reiz\u0113jo mirkli un samazin\u0101t stresa l\u012bmeni.<\/li>\n<\/ol>\n

    Apzin\u0101t\u012bbas prakse<\/strong> ir elpo\u0161anas vingrin\u0101jumi, kad m\u0113s esam \u0161eit un tagad, sekojot l\u012bdzi elpai. T\u0101s var b\u016bt apzin\u0101tas pastaigas, kad m\u0113s izbaud\u0101m pastaigu, saj\u016btam zemi zem k\u0101j\u0101m, j\u016btam v\u0113ju, dzirdam ska\u0146as, nevis esam sav\u0101 ierastaj\u0101 domu virpul\u012b \u2013 \u201ckas v\u0113l j\u0101padara\u201d, \u201cko teik\u0161u darb\u0101\u201d u.tml. T\u0101 ir b\u016b\u0161ana \u0161eit un tagad. Ar\u012b \u0101bolu var \u0113st apzin\u0101ti, izbaudot t\u0101 smar\u017eu, gar\u0161u, k\u0101da tam ir kr\u0101sa vai sataustot to. Nogar\u0161ojot un izbaudot, vai tas sul\u012bgs vai salds vai sk\u0101bs.<\/p>\n

    Apzin\u0101t\u012bba ir uzman\u012bbas piev\u0113r\u0161ana tam, kas notiek tie\u0161i \u0161obr\u012bd \u2014 \u0161eit un tagad, nev\u0113rt\u0113jot notieko\u0161o. \u0160\u012b prasme ir dab\u012bga, t\u0101 piem\u012bt ikvienam cilv\u0113kam, bet parasti t\u0101 netiek izmantota ikdienas steig\u0101.<\/p>\n

    Ruden\u012b, iest\u0101joties tum\u0161ajam laikam, ir svar\u012bgi apzin\u0101ti r\u016bp\u0113ties par savu ment\u0101lo vesel\u012bbu, lai veiksm\u012bgi p\u0101rdz\u012bvotu \u0161o p\u0101rmai\u0146u\u00a0pilno\u00a0sezonu.<\/p>\n

     <\/p>\n

    Ed\u012bte Kaugure<\/a>,<\/p>\n

    Kl\u012bnisk\u0101 un vesel\u012bbas psiholo\u0123e<\/p>\n

    R\u012bgas vesel\u012bbas centra fili\u0101l\u0113s \u201c\u0136engarags\u201d un \u201cZiepniekkalns\u201d<\/p>\n

     <\/p>\n

     <\/p>\n

    Pasaules psihisk\u0101s vesel\u012bbas dien\u0101\u00a0<\/strong>v\u0113lamies uzsv\u0113rt SIA \u201cR\u012bgas vesel\u012bbas centrs\u201d speci\u0101listu darbu pacientu psihisk\u0101s vesel\u012bbas apr\u016bp\u0113 \u0101rstniec\u012bbas procesa laik\u0101:<\/p>\n