{"id":18665,"date":"2022-01-13T11:17:14","date_gmt":"2022-01-13T14:17:14","guid":{"rendered":"https:\/\/www.smartfit.com.br\/news\/?p=18665"},"modified":"2022-03-07T18:45:41","modified_gmt":"2022-03-07T21:45:41","slug":"tecnicas-para-aliviar-a-tensao","status":"publish","type":"post","link":"https:\/\/www.smartfit.com.br\/news\/saude\/tecnicas-para-aliviar-a-tensao\/","title":{"rendered":"Dia dif\u00edcil? Experimente essas t\u00e9cnicas para aliviar a tens\u00e3o"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Trabalho, estudo, casa, relacionamentos, pandemia\u2026 De acordo com <a href=\"http:\/\/www.ufrgs.br\/ufrgs\/noticias\/as-sequelas-emocionais-da-pandemia\">estudo<\/a> da Universidade Federal do Rio Grande do Sul, 80% da popula\u00e7\u00e3o brasileira ficou mais ansiosa ou tensa durante a pandemia. Ficamos, inclusive, bem acima da m\u00e9dia mundial, que foi de 30%. Isso est\u00e1 ligado tanto ao medo da doen\u00e7a, quanto ao de perder o emprego, problemas em rela\u00e7\u00f5es e at\u00e9 mesmo ao <a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/o-que-e-sindrome-de-burnout\/\">aumento da carga de trabalho<\/a>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Todos temos dias dif\u00edceis, \u00e9 verdade. O problema \u00e9 quando n\u00e3o tratamos essa tens\u00e3o, o que pode levar a sintomas que se manifestam no corpo. A pesquisa citada acima \u00e9 um exemplo disso. Segundo ela, 63% dos brasileiros afirmam ter sintomas som\u00e1ticos como preocupa\u00e7\u00e3o, dificuldade em executar tarefas do dia a dia e ang\u00fastia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por isso, convidamos duas psic\u00f3logas do <a href=\"https:\/\/zenklub.com.br\/\"><strong>Zenklub<\/strong><\/a>, plataforma de orienta\u00e7\u00e3o psicol\u00f3gica online, para indicar t\u00e9cnicas para quando temos dias mais dif\u00edceis. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prepare-se para relaxar!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Soltar o peso<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para essa t\u00e9cnica, voc\u00ea pode sentar ou deitar. Pode ser no sof\u00e1, na cama ou at\u00e9 na cadeira do trabalho. \u201cO importante \u00e9 que voc\u00ea esteja confort\u00e1vel e consiga soltar seu peso\u201d, explica a coach <a href=\"https:\/\/zenklub.com.br\/psicologos\/luciana-schmitt\/\">Luciana Vilaverde Schmitt<\/a>, formada no Instituto Brasileiro de Coaching. Abaixo ela ensina o passo-a-passo:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Inspire pelo nariz e solte pela boca, sem pressa.&nbsp;<\/li><li>Certifique-se de n\u00e3o ser uma <a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/respiracao-como-respirar-durante-o-treino\/\" title=\"Como deve ser sua respira\u00e7\u00e3o durante o treino?\">respira\u00e7\u00e3o<\/a> lenta demais, que pode gerar <a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/sinais-pouco-obvios-de-ansiedade\/\">ansiedade<\/a>. Fa\u00e7a no ritmo que ficar confort\u00e1vel para voc\u00ea.<\/li><li>A cada expira\u00e7\u00e3o, v\u00e1 deixando o corpo pesar mais sobre a cadeira ou cama.<\/li><li>Imagine que est\u00e1 fazendo um escaneamento, separando as partes do corpo aos poucos:&nbsp;<ul><li>Expire e solte a tens\u00e3o do topo da cabe\u00e7a&#8230;&nbsp;<\/li><li>Expire e solte a tens\u00e3o da testa\u2026&nbsp;<\/li><li>Expire e solte a tens\u00e3o da mand\u00edbula\u2026&nbsp;<\/li><li>Expire e solte a tens\u00e3o do pesco\u00e7o&#8230;&nbsp;<\/li><li>V\u00e1 seguindo at\u00e9 soltar o corpo todo.<\/li><\/ul><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cS\u00e3o apenas alguns minutos em que voc\u00ea deve deixar de lado qualquer compromisso e simplesmente relaxar\u201d, finaliza a coach.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Separar esse momento s\u00f3 para voc\u00ea vai fazer com que n\u00e3o leve a tens\u00e3o do dia para a cama, o que impediria um sono tranquilo e poderia levar a uma piora da sensa\u00e7\u00e3o pesada no dia seguinte.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7 em 7<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A t\u00e9cnica indicada pela psic\u00f3loga K\u00e1rem Duarte, tamb\u00e9m do <a href=\"https:\/\/zenklub.com.br\/\"><strong>Zenklub<\/strong><\/a>, come\u00e7a com um banho. \u201cUm passo importante para se desligar \u00e9 tomar um banho morno e trocar as roupas do trabalho por roupas confort\u00e1veis. Isso ajuda o c\u00e9rebro a entender que voc\u00ea mudou de cen\u00e1rio ou contexto\u201d, explica.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Em seguida, separe 15 minutos para fazer os seguintes passos:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Coloque um som ambiente que te tranquilize. Pode ser um som de chuva caindo, de mar, p\u00e1ssaros\u2026<\/li><li>Em um lugar tranquilo, sem muitos est\u00edmulos diferentes da m\u00fasica, sente-se em uma cadeira, de modo que seus p\u00e9s fiquem plantados no ch\u00e3o.<\/li><li>Feche seus olhos e procure se concentrar na m\u00fasica.<\/li><li>Inicie agora os movimentos de respira\u00e7\u00e3o: fa\u00e7a tr\u00eas ciclos de cinco respira\u00e7\u00f5es profundas.&nbsp;<ul><li>Inspire pelo nariz, enchendo os pulm\u00f5es de ar e contando mentalmente at\u00e9 07.&nbsp;<\/li><li>Expire, contando mentalmente at\u00e9 07 novamente.<\/li><\/ul><\/li><li>Ap\u00f3s os cinco ciclos de respira\u00e7\u00e3o, tente se concentrar no som ambiente novamente por pelo menos tr\u00eas minutos.<\/li><li>Enquanto isso, procure esticar os seus m\u00fasculos faciais pr\u00f3ximos a boca, for\u00e7ando um sorriso.&nbsp;<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cSorrir em um estado relaxado pode contribuir para equilibrar horm\u00f4nios da felicidade, ajudando na diminui\u00e7\u00e3o do estresse e tens\u00e3o\u201d, ensina K\u00e1rem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E a\u00ed, bora testar? Vale sempre lembrar que exerc\u00edcios f\u00edsicos, como o <a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/beneficios-alongamento\/\">alongamento<\/a>, tamb\u00e9m s\u00e3o \u00f3timos para ajudar a relaxar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">J\u00e1 que voc\u00ea est\u00e1 aqui&#8230;<\/h2>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"960\" height=\"640\" data-id=\"18398\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar.jpg\" alt=\"\" class=\"wp-image-18398\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/voltar-a-treinar-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption><a href=\"https:\/\/www.smartfit.com.br\/news\/fitness\/como-voltar-a-treinar\/\" title=\"Como retornar aos treinos depois de um tempo sem se exercitar\"><strong>Como retornar aos treinos depois de um tempo sem se exercitar<\/strong><\/a><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"960\" height=\"640\" data-id=\"18451\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/exercicios-detox.jpg\" alt=\"ansiedade\" class=\"wp-image-18451\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/exercicios-detox.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/exercicios-detox-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/exercicios-detox-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/exercicios-detox-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/01\/exercicios-detox-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption><a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/exercicios-detox\/\" title=\"Exerc\u00edcios Detox: 5 dicas para desintoxicar o corpo!\"><strong>5 dicas para desintoxicar o corpo!<\/strong><\/a><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"976\" height=\"640\" data-id=\"17576\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/por-que-falar-das-emocoes-2.jpg\" alt=\"Por que falar das emo\u00e7\u00f5es?\" class=\"wp-image-17576\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/por-que-falar-das-emocoes-2.jpg 976w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/por-que-falar-das-emocoes-2-300x197.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/por-que-falar-das-emocoes-2-768x504.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/por-que-falar-das-emocoes-2-800x525.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2021\/10\/por-que-falar-das-emocoes-2-150x98.jpg 150w\" sizes=\"(max-width: 976px) 100vw, 976px\" \/><figcaption><a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/8-motivos-para-voce-falar-sobre-suas-emocoes\/\" title=\"8 motivos para voc\u00ea falar sobre suas emo\u00e7\u00f5es\"><strong>8 motivos para voc\u00ea falar sobre suas emo\u00e7\u00f5es<\/strong><\/a><\/figcaption><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Voc\u00ea n\u00e3o precisa sentir o ombro tenso e a cabe\u00e7a a mil. Profissionais ensinam 2 maneiras f\u00e1ceis de relaxar usando a respira\u00e7\u00e3o<\/p>\n","protected":false},"author":1,"featured_media":18666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1244],"tags":[1291,147,667],"class_list":["post-18665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","tag-ansiedade","tag-beneficios-da-meditacao","tag-meditacao"],"acf":{"banner_imagem":"","banner_link":"","banner_target":"_blank","cta":{"label":"Vem treinar na Smart Fit!","link":"https:\/\/smartfit.com.br\/academias","target":"_blank"},"image_thumb_horizontal":18667,"image_thumb_vertical":18668,"image_carrosel":18669},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Voc\u00ea n\u00e3o precisa sentir o ombro tenso e a cabe\u00e7a a mil. 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