{"id":1115,"date":"2025-01-14T13:20:32","date_gmt":"2025-01-14T13:20:32","guid":{"rendered":"https:\/\/catalinacalafat.com\/?p=1115"},"modified":"2025-01-14T13:20:32","modified_gmt":"2025-01-14T13:20:32","slug":"rumiacio-benestar-mental","status":"publish","type":"post","link":"https:\/\/catalinacalafat.com\/ca\/noticies\/rumiacio-benestar-mental\/","title":{"rendered":"Rumiaci\u00f3"},"content":{"rendered":"<p>RUMIACI\u00d3<br \/>\nAbans de tot no cal confondre la rumia de la rumiaci\u00f3. La primera t\u00e9 a veure amb els trastorns alimentaris i la segona amb els trastorns afectius. Aix\u00ed doncs, aquest article va daquest darrer concepte. Aleshores, qu\u00e8 \u00e9s la rumiaci\u00f3 mental i per qu\u00e8 \u00e9s tan important en la depressi\u00f3 o l&#039;ansietat?<\/p>\n<p>Es tracta d&#039;un pensament obsessiu que implica pensaments o temes excessius i repetitius que interfereixen amb altres formes d&#039;activitat mental, podent acompanyar o contribuir al desenvolupament de la depressi\u00f3 o l&#039;ansietat, que s\u00f3n els problemes de salut mental m\u00e9s comuns a Espanya. La rumiaci\u00f3 \u00e9s coneguda m\u00e9s col\u00b7loquialment com a \u201csobrepensament\u201d i t\u00e9 vincles estrets amb experi\u00e8ncies negatives passades.<\/p>\n<p>Aix\u00ed, quan una persona que est\u00e0 deprimida rumia, \u00e9s m\u00e9s probable que recordi m\u00e9s coses negatives que li succe\u00efssin en el passat, interpreti situacions de la seva vida actual de manera m\u00e9s negativa i es senti m\u00e9s desesperan\u00e7ada amb respecte al futur.<\/p>\n<p>Tamb\u00e9 pot mantenir o empeorar les respostes a l&#039;estr\u00e8s. Incl\u00f2s en persones sense depressi\u00f3 o ansietat, la rumiaci\u00f3 pot contribuir a les emocions negatives. I tot aix\u00f2, finalment, pot acabar en un cicle en qu\u00e8 quan m\u00e9s rumia una persona, peor \u00e9s sent, i, alhora, incrementar la rumiaci\u00f3, la qual cosa pot acabar convertint la preocupaci\u00f3 en un h\u00e0bit o forma de vida.<\/p>\n<p>Per tant, sabent aix\u00f2, per qu\u00e8 seguim rumiant? Algunes raons serien:<br \/>\n\u2013 La creen\u00e7a que pensar ens fa obtenir informaci\u00f3 sobre la nostra vida o un problema.<br \/>\n\u2013 Tenir antecedents de trauma emocional o f\u00edsic; de fet, s&#039;ha trobat que hi ha connexions entre les circumst\u00e0ncies i les experi\u00e8ncies passades i el desenvolupament de la depressi\u00f3 o l&#039;ansietat, ja que pot conduir la persona a pensar i sentir-se culpable del que ha passat.<br \/>\n\u2013 Enfrontar factors estressants constants que no podem controlar.<\/p>\n<p>Aix\u00ed doncs, i atenent a les raons esmentades, sabem que la hist\u00f2ria o els esdeveniments passats no es poden canviar, i que, a factors estressants, en major o menor mesura, ens haurem d&#039;enfrontar quasi sovint per\u00f2 s\u00ed que es pot ajudar a canviar la manera de pensar de la persona, diluint aquesta falsa creen\u00e7a de que remuntar ens donar\u00e0 la &#039; per reduir els nivells d&#039;estr\u00e8s que genera aquest cicle de pensament negatiu.<\/p>\n<p>Per tant, algunes d&#039;aquestes estrat\u00e8gies per trencar aquest cercle s\u00f3n:<br \/>\no <strong>STOP pensaments!<\/strong>. Detenir els pensaments intrusius tan aviat com comencin a apar\u00e8ixer perqu\u00e8 no augmentin la seva intensitat. Comen\u00e7a a cercar les causes, sense jutjar-te ni culpar-te. Aix\u00f2 implica estar obert a fer front a l&#039;experi\u00e8ncia, moltes vegades desagradable.<br \/>\no <strong>La distracci\u00f3n.<\/strong> Posar-nos a fer altres activitats pot ajudar a trencar el pensament repetitiu i incrustat.<br \/>\no <strong>Records positius.<\/strong> Posa&#039;t a fer una llista o pensa en totes aquelles situacions i\/o viv\u00e8ncies en qu\u00e8 les coses sortiran b\u00e9 -ja veur\u00e0s quantes en surten-. Si necessites demanar ajuda al teu entorn proper, feu!<br \/>\no <strong>Mou-te!.<\/strong> Posa&#039;t a fer qualsevol activitat f\u00edsica. S&#039;ha concl\u00f2s que realitzar m\u00ednim 5000 passades al dia, reduint els s\u00edmptomes de depressi\u00f3; aix\u00f2 equivaldria a caminar di\u00e0riament uns 30 minuts.<br \/>\no <strong>Canvi d&#039;entorn<\/strong> (temporalment!). Ves-te&#039;n a algun lloc que per a tu et doni bones vibracions i\/o et doni pau o tranquil\u00b7litat. A mi, la mar m&#039;encanta!<br \/>\no<strong> Un problema alhora<\/strong>. No vulguis que tot \u00e9s solucioni i, a m\u00e9s, al moment. Per tant, PLANIFICAU un pla d&#039;acci\u00f3 per abordar el pensament. Avan\u00e7ar en la resoluci\u00f3 de la rumiaci\u00f3 far\u00e0 que tinguis la sensaci\u00f3 de m\u00e9s control.<br \/>\no<strong> Revisa els pensaments i obt\u00e9 una perspectiva<\/strong>. A vegades, quan creiem que hem com\u00e8s un error, que hem xerrat fora de lloc o que som responsables de alguna cosa mala que ha passat, posar un pensament en perspectiva possiblement far\u00e0 que t&#039;adonis compte que \u00e9s inexacte.<br \/>\no <strong>Potser convindria reajustar els objectius de vida<\/strong>. El perfeccionisme i la fixaci\u00f3 d&#039;objectius poc realistes poden generar per o percepci\u00f3 de fracas, i per aix\u00f2 la persona comen\u00e7ar a pensar. Aleshores, alerta amb les expectatives massa alts!<br \/>\no <strong>Millora la teva autoestima<\/strong>. De fet, segons alguns cient\u00edfics, pot haver-hi una relaci\u00f3 entre la manca d&#039;autoestima i la tend\u00e8ncia a pensar.<br \/>\no <strong>Aplica el <a href=\"https:\/\/www.youtube.com\/watch?v=jtmVeY5MJgY\" target=\"_blank\" rel=\"nofollow noopener\">mindfulness<\/a> al teu dia a dia<\/strong>.<br \/>\no <strong>Descobreix quins s\u00f3n els teus desencadenants et pot ajudar a reduir la rumiaci\u00f3<\/strong>.<br \/>\no <strong>Xerra amb una amistat (de confian\u00e7a!)<\/strong> ja que t&#039;oferir\u00e0 una perspectiva externa.<br \/>\no <strong>Prova la ter\u00e0pia.<\/strong> Si veus que est\u00e0s perdent totalment el control, no dubtis a <a href=\"https:\/\/catalinacalafat.com\/ca\/\">consultar un psic\u00f2leg\/a<\/a> cl\u00ednic\/a.<\/p>\n<p>I, sobretot, no deixeu que la rumiaci\u00f3 et vagi robant el teu benestar \ud83d\udc97.<\/p>\n<h3>REFER\u00c8NCIES BIBLIOGR\u00c0FIQUES:<\/h3>\n<p>Bizzozero-Peroni, B., D\u00edaz-Go\u00f1i, V., Jim\u00e9nez-L\u00f3pez, E., Rodr\u00edguez-Guti\u00e9rrez, E., Sequ\u00ed-Dom\u00ednguez, I., N\u00fa\u00f1ez d&#039;Arenas-Rierol, S., \u2026 Taules, AE (2024). Daily Step Count and Depression in Adults: A Systematic Review and Meta-Analysis. JAMA Network Open, 7(12), e2451208\u2013e2451208. <a href=\"https:\/\/doi.org\/10.1001\/jamanetworkopen.2024.51208\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/doi.org\/10.1001\/jamanetworkopen.2024.51208<\/a><\/p>\n<p>Kinderman P, Schwannauer M, Pontin E, Tai S (2013) Psychological Processos Mitjan\u00e7ant l&#039;impacte de la fam\u00edlia de risc, les socials de les circumst\u00e0ncies i la vida en mental mental. PLOS ONE 8(10): e76564. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0076564\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1371\/journal.pone.0076564<\/a><\/p>\n<p>La c\u00e0rrega dels problemes de salut mental \u00e9s elevada a Espanya, segons un informe. <a href=\"https:\/\/www.infocop.es\/la-carga-de-los-problemas-de-salud-mental-es-elevada-en-espana-segun-un-informe-europeo\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.infocop.es\/la-carga-de-los-problemas-de-salud-mental-es-elevada-en-espana-segun-un-informe-europeo\/<\/a><\/p>\n<p>Lori M. Hilt i Seth D. Pollak. Getting Out of Rumination: Comparsi\u00f3 de Three Brief Interventions in Sample of Youth. Peri\u00f2dic of abnormal child psychology. 2010. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3432145\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3432145\/<\/a><\/p>\n<p>Tartakovski, M. <a href=\"https:\/\/psychcentral.com\/blog\/how-to-stop-ruminating-on-the-past\" target=\"_blank\" rel=\"nofollow noopener\">Why Ruminating is Unhealthy and How to Stop<\/a>. July 2018, PsychCentral<\/p>\n<p>12 Tipus per Help You Stop Ruminating. Medically reviewed by Lori Lawrenz, PsyD \u2014 Written by Erica Cirino [updated on June 6, 2024]. Extret de <a href=\"https:\/\/www.healthline.com\/health\/how-to-stop-ruminating\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/www.healthline.com\/health\/how-to-stop-ruminating<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>RUMIACI\u00d3 Abans de tot no cal confondre la rumia de la rumiaci\u00f3. La primera t\u00e9 a veure amb els trastorns alimentaris i la segona amb els<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>","protected":false},"author":1,"featured_media":1116,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noticias"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rumiaci\u00f3: Com Afecta el Teu Benestar Mental | Catalina Calafat<\/title>\n<meta name=\"description\" content=\"Descobreix qu\u00e8 \u00e9s la rumiaci\u00f3, el seu impacte en l&#039;ansietat i depressi\u00f3, i estrat\u00e8gies pr\u00e0ctiques per trencar el cicle de pensaments negatius.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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