{"id":623,"date":"2020-02-02T17:42:00","date_gmt":"2020-02-02T17:42:00","guid":{"rendered":"http:\/\/www.klauskpsichologo.lt\/?p=623"},"modified":"2026-09-02T07:24:44","modified_gmt":"2026-09-02T07:24:44","slug":"emociju-sunkumai","status":"publish","type":"post","link":"https:\/\/www.klauskpsichologo.lt\/en\/emociju-sunkumai\/","title":{"rendered":"Stress and the Body: Polyvagal Theory Explained"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Kas yra stresas?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prie\u0161ingai nei \u012fprasta manyti stresas yra nat\u016brali organizmo reakcija \u012f i\u0161\u0161\u016bkius ar pavojus. Stresas tai organizmo prisitaikymas ir gali pasireik\u0161ti \u012fvairiais b\u016bdais: emocijomis, fiziniais poky\u010diais ir skirtingu elgesiu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u016bs\u0173 k\u016bnas reaguoja i\u0161skirdamas hormonus, tokius kaip adrenalinas ir kortizolis. \u0160ie hormonai padeda mums susidoroti su i\u0161\u0161\u016bkiais, ta\u010diau ilgalaikis stresas gali tur\u0117ti neigiam\u0173 pasekmi\u0173 sveikatai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Polyvagal teorija ir stresas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Polyvagal teorija, kuri\u0105 suk\u016br\u0117 Stephen Porges, paai\u0161kina, kaip m\u016bs\u0173 nerv\u0173 sistema reaguoja \u012f stres\u0105 ir emocijas. \u0160i teorija pabr\u0117\u017eia, kad m\u016bs\u0173 k\u016bnas ir protas yra glaud\u017eiai susij\u0119. Tai rei\u0161kia, kad m\u016bs\u0173 fiziologin\u0117s reakcijos gali paveikti m\u016bs\u0173 emocijas ir atvirk\u0161\u010diai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Autonomin\u0117s nerv\u0173 sistemos veikimas streso metu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Polyvagal teorija remiasi autonomine nerv\u0173 sistema, kuri\u0105 sudaro dvi pagrindin\u0117s dalys: simpatin\u0117 ir parasimpatin\u0117 nerv\u0173 sistema. Simpatin\u0117 nerv\u0173 sistema aktyvuojasi, kai jau\u010diame pavoj\u0173. Ji paruo\u0161ia mus kovai arba b\u0117gimui. Tai vadinama &#8222;kovos arba b\u0117gimo&#8221; reakcija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kita vertus, parasimpatin\u0117 nerv\u0173 sistema padeda mums atsipalaiduoti ir atsigauti. Ji aktyvuojasi, kai jau\u010diam\u0117s saug\u016bs ir ram\u016bs. Tai leid\u017eia m\u016bs\u0173 k\u016bnui atsigauti po streso.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vagus nervas arba nervas klajoklis<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nervas klajoklis yra svarbiausias nervas, susij\u0119s su parasimpatine nerv\u0173 sistema. Jis reguliuoja daugel\u012f k\u016bno funkcij\u0173, \u012fskaitant \u0161irdies ritm\u0105, kv\u0117pavim\u0105 ir vir\u0161kinim\u0105. Polyvagal teorija teigia, kad nervas klajoklis gali pad\u0117ti mums jaustis saugiai ir ramiai.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kai nervas klajoklis yra aktyvus, mes galime jaustis ramiau ir maloniau, net ir po stresini\u0173 situacij\u0173. Tai ypa\u010d svarbu moterims, kurios da\u017enai patiria stres\u0105 d\u0117l \u0161eimos ir darbo \u012fsipareigojim\u0173.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Streso poveikis moterims<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dirban\u010dios mamos da\u017enai jau\u010dia didel\u012f stres\u0105. Jos jau\u010dia spaudim\u0105 derinti darb\u0105, \u0161eim\u0105 ir asmenin\u012f gyvenim\u0105. Stresas gali paveikti ne tik emocin\u0119, bet ir fizin\u0119 sveikat\u0105. Ilgalaikis stresas gali sukelti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nerim\u0105<\/li>\n\n\n\n<li>Depresij\u0105<\/li>\n\n\n\n<li>Miego sutrikimus<\/li>\n\n\n\n<li>Fizin\u012f nuovarg\u012f<\/li>\n\n\n\n<li>Imunin\u0117s sistemos silpn\u0117jim\u0105<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Suprasti, kaip stresas veikia m\u016bs\u0173 k\u016bn\u0105, yra svarbu. Tai padeda mums rasti b\u016bdus, kaip su juo susidoroti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kaip suma\u017einti stres\u0105?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yra keletas b\u016bd\u0173, kaip suma\u017einti stres\u0105 ir pagerinti savo emocin\u0119 b\u016bsen\u0105:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kv\u0117pavimo pratimai<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Kv\u0117pavimo pratimai gali pad\u0117ti aktyvuoti vagus nerv\u0105. Tai leid\u017eia jums jaustis ramiau. Pabandykite giliai \u012fkv\u0117pti per nos\u012f, laikyti kv\u0117pavim\u0105 kelias sekundes ir l\u0117tai i\u0161kv\u0117pti per burn\u0105.<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Jud\u0117jimas<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Fizinis aktyvumas yra puikus b\u016bdas suma\u017einti stres\u0105. Pasivaik\u0161\u010diojimas, b\u0117gimas ar joga gali pad\u0117ti jums atsipalaiduoti ir pagerinti nuotaik\u0105.<\/p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Socialin\u0117 parama<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Bendraukite su draugais ir \u0161eima. Pasidalinkite savo jausmais ir patirtimi. Socialin\u0117 parama gali pad\u0117ti jums jaustis saugiau ir ma\u017einti stres\u0105.<\/p>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Meditacija ir mindfulness<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Meditacija ir mindfulness praktikos gali pad\u0117ti jums susikoncentruoti \u012f dabart\u012f ir suma\u017einti nerim\u0105. Tai leid\u017eia jums geriau suprasti savo emocijas ir reaguoti \u012f jas.<\/p>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Miego higiena<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Gerai i\u0161simiegoti yra labai svarbu. Stenkit\u0117s laikytis miego grafiko, vengti ekran\u0173 prie\u0161 mieg\u0105 ir sukurti rami\u0105 miego aplink\u0105.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Stresas yra nat\u016brali organizmo reakcija, ta\u010diau ilgalaikis stresas gali tur\u0117ti neigiam\u0173 pasekmi\u0173. Polyvagal teorija padeda mums suprasti, kaip m\u016bs\u0173 nerv\u0173 sistema reaguoja \u012f stres\u0105 ir emocijas. Suprasdamos \u0161iuos procesus, galime rasti b\u016bd\u0173, kaip suma\u017einti stres\u0105 ir pagerinti savo emocin\u0119 sveikat\u0105.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Esu psicholog\u0117 R\u016bta Navick\u0117. 5,0 \u2b50\ufe0f i\u0161 148 \u012fvertinim\u0173 (<a href=\"https:\/\/pensight.com\/x\/ruta\" data-type=\"link\" data-id=\"https:\/\/pensight.com\/x\/ruta\" rel=\"nofollow noopener\" target=\"_blank\">Pensight<\/a>). 10+ met\u0173 praktikos, Lietuvos traum\u0173 psichologijos asociacijos ir Lietuvos EMDR asociacijos nar\u0117. Dirbu EMDR ir IFS metodais.&nbsp;<a href=\"http:\/\/pensight.com\/x\/ruta\" rel=\"nofollow noopener\" target=\"_blank\">Jei norisi patyrusio profesionalo \u0161alia, kvie\u010diu \u012f terapij\u0105. Konsultuoju tik internetu.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taip pat kvie\u010diu atsisi\u0173sti mano nemokam\u0105 savipagalbos knyg\u0105, kurioje rasite nauding\u0173 \u012franki\u0173 ir strategij\u0173, padedan\u010di\u0173 jums geriau suprasti save ir savo k\u016bno reakcijas. Atsisi\u0173skite knyg\u0105 \u010dia:&nbsp;<a href=\"https:\/\/www.klauskpsichologo.lt\/en\/stresoniskes\/\">STRESOni\u0161k\u0117s. Pocket guide (only in LT)<\/a>Let me guide you towards well-being.<\/p>","protected":false},"excerpt":{"rendered":"<p>Prie\u0161ingai nei \u012fprasta manyti stresas yra nat\u016brali organizmo reakcija \u012f i\u0161\u0161\u016bkius ar pavojus. Jis gali b\u016bti tiek fizinis, tiek emocinis. Stresas tai organizmo prisitaikomoji reakcija ir gali pasireik\u0161ti \u012fvairiais b\u016bdais: emociniu, fiziniu ir elgesio.<\/p>","protected":false},"author":1,"featured_media":13699,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[83,190],"tags":[184,204,205,9,191,362,363,374,117,54],"class_list":["post-623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pagalba-sau","category-psichologas","tag-emdr-terapija","tag-ifs-terapija","tag-polyvagal-teorija","tag-psichologas","tag-psichologas-internetu","tag-psichologas-online","tag-psichologe-ruta-navicke","tag-psichoterapija","tag-samoninga-tevyste","tag-stresas","grid-sizer","latest_post"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.klauskpsichologo.lt\/wp-content\/uploads\/2020\/02\/Nervas-klajoklis-1.png?fit=808%2C654&ssl=1","_links":{"self":[{"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/posts\/623","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/comments?post=623"}],"version-history":[{"count":18,"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/posts\/623\/revisions"}],"predecessor-version":[{"id":14196,"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/posts\/623\/revisions\/14196"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/media\/13699"}],"wp:attachment":[{"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/media?parent=623"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/categories?post=623"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.klauskpsichologo.lt\/en\/wp-json\/wp\/v2\/tags?post=623"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}