Antídoto contra tristeza, irritação e estresse: meditação – Blog Famara

Antídoto para os males da modernidade: Meditar regularmente pode ajudar a reduzir o stress e problemas de saúde e bem-estar associados a ele. De acordo com um estudo conduzido por pesquisadores do Instituto do Cérebro do Hospital Israelita Albert Einstein, em São Paulo, oito semanas de práticas regulares de atividades de relaxamentorespiração, atenção e psicologia positiva reduziram em 35,3% os sintomas de stress, 27,84% de tristeza e preocupação e 14% de emoções como medo e irritação.

Estudo

Durante oito semanas, 70 mulheres que ocupam cargos de liderança na Natura participaram de um programa desenvolvido em parceria com a Associação Palas Athena que consistia em encontros presenciais semanais com 1h30 de duração. As participantes também foram orientadas a praticar em casa, pelo menos quatro vezes por semana, durante 15 minutos, , guiando-se por áudios recebidos.

Resultados

Os resultados, gerados a partir de questionários validados na literatura científica, mostraram que o stress, um dos grandes vilões da atualidade e uma das principais queixas das mulheres, foi reduzido em 35,3% em relação ao mês anterior à pesquisa. Também houve melhora nos sintomas psiquiátricos, geralmente associados ao stress. Sensações de tristeza e preocupação, por exemplo, diminuíram em 27,84% dos casos. Também houve 14% de redução em emoções negativas, como medo e irritação.

O desempenho das participantes com maiores níveis de stress no início do estudo também melhorou após a incorporação das práticas de meditação. Exames de ressonância magnética funcional realizados nessas mulheres verificaram uma mudança no padrão de funcionamento do cérebro antes e depois da adoção das práticas.

“A jornada dupla é realidade para a maioria das mulheres e isso contribui para o aumento do stress, que é um ciclo vicioso“, diz Patrícia Tobo, gerente científica de bem-estar da Natura.

Psicologia positiva

A pesquisadora Elisa Kozasa, responsável pelo estudo no Instituto do Cérebro, explica que as aulas contemplam conteúdos teóricos e práticos baseados no contexto das práticas contemplativas, de relaxamento, meditação e atenção plena. Mas o principal diferencial é a psicologia positiva.

“Em vez de tratar doenças, a psicologia positiva ajuda as pessoas a desenvolverem suas virtudes. Associadas a práticas de gratidão e ao cultivo da empatia nas relações pessoais. Mais do que reduzir o stress, o programa traz uma questão sobre estilo de vida e formas de olhar o mundo, mudando o foco dos problemas e acontecimentos negativos na vida, para os positivos.”, explica Elisa.

Meditação em casa

Embora o ideal seja fazer as aulas para aprender conceitos habilidades básicas das técnicas, meditar e realizar práticas de mindfulness ou atenção plena nunca é demais e certamente já te ajudarão a relaxar. Algumas dicas que podem ser incorporadas ao dia a dia são:

  • Focar na respiração. A prática diária de exercícios de respiração pode ser uma forte aliada para controlar o estresse, liberar a tensão acumulada e melhorar sua qualidade de vida.Respiração 1-2-3-4: Sente-se confortavelmente, feche os olhos e coloque atenção na sua respiração. Faça uma respiração profunda contando 1, com o pulmão cheio de ar conte 2, faça uma expiração lenta contando 3 e com o pulmão vazio conte 4. Repita esta sequência por 10 vezes e várias vezes ao longo do dia.

“Estamos acostumados com o imediatismo e nos esquecemos de coisas simples e que são essenciais à vida, como por exemplo, o ato de respirar.”

Carla Barrichello, gerente de bem-estar da Natura

  • Praticar a bondade ou gentileza amorosa: procurar lembrar de momentos de felicidade
  • Estar atenta ao que acontece em seu cotidiano e na forma como se relaciona consigo mesmo e com as outras pessoa
  • Praticar a autocompaixão: devemos nos tratar tão bem quanto queremos tratar as outras pessoas.
  • Manter um diário de gratidão: Toda noite, antes de dormir, pense em tudo de bom que aconteceu neste dia. Selecione as 3 principais e reflita sobre qual foi a sua participação ou como você contribuiu para que ela acontecesse. Sinta e agradeça cada uma delas. Você pode também manter um diário para registrar estes momentos e ser grata por eles.

Fonte: Veja

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