{"id":201896,"date":"2026-09-03T18:52:18","date_gmt":"2026-09-03T18:52:18","guid":{"rendered":"https:\/\/www.europesays.com\/cz\/201896\/"},"modified":"2026-09-03T18:52:18","modified_gmt":"2026-09-03T18:52:18","slug":"jak-psani-vdecnosti-mirni-stres-i-uzkosti-uz-pet-minut-denne-zlepsuje-naladu-a-uklidnuje-mysl","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/cz\/201896\/","title":{"rendered":"Jak psan\u00ed vd\u011b\u010dnost\u00ed m\u00edrn\u00ed stres i\u00a0\u00fazkosti: U\u017e p\u011bt minut denn\u011b zlep\u0161uje n\u00e1ladu a\u00a0uklid\u0148uje mysl"},"content":{"rendered":"

Kolik lid\u00ed trp\u00ed du\u0161evn\u00edmi pot\u00ed\u017eemi? <\/p>\n

Tr\u00e1p\u00ed v\u00e1s chmury, jste nadm\u011brn\u011b \u00fazkostn\u00ed, nebo m\u00e1te jin\u00e9 trable v\u00a0hlav\u011b? Nejste v\u00a0tom sami! Podle nejnov\u011bj\u0161\u00edch dat z\u00a030.\u00a0dubna 2026<\/a>\u00a0trp\u00ed v\u00a0\u010cesk\u00e9 republice \u00fazkostnou poruchou p\u0159ibli\u017en\u011b 5,8\u00a0% lid\u00ed a\u00a0depresivn\u00ed poruchou asi 3,2\u00a0%. N\u011bjak\u00e9 pot\u00ed\u017ee s\u00a0du\u0161evn\u00edm zdrav\u00edm se t\u00fdkaj\u00ed celkem zhruba 18,5\u00a0% populace, tedy cca dvou milion\u016f \u010cech\u016f. To nen\u00ed mal\u00e9 \u010d\u00edslo. <\/p>\n

Ne ka\u017ed\u00fd chce do sebe l\u00e1dovat pilulky a\u00a0ne v\u017edy je to nutn\u00e9. Pracovat na sv\u00e9 psychice se ale d\u00e1, a\u0165 u\u017e berete l\u00e9ky, nebo ne. Ostatn\u011b, i\u00a0kdy\u017e m\u00e1te t\u0159eba vysok\u00fd tlak, l\u00e9ka\u0159 v\u00e1m doporu\u010d\u00ed krom\u011b polyk\u00e1n\u00ed pr\u00e1\u0161k\u016f tak\u00e9 i\u00a0pohyb nebo sn\u00ed\u017een\u00ed hmotnosti. Stejn\u00e9 je to s\u00a0psychikou, kdy m\u00e1me v\u00fdsledky \u010d\u00e1ste\u010dn\u011b t\u00e9\u017e ve sv\u00fdch ruk\u00e1ch. A\u00a0n\u011bkdy m\u016f\u017eou pomoci i\u00a0drobn\u00e9 zm\u011bny. T\u0159eba za\u010d\u00edt si zaznamen\u00e1vat to, za co jsme vd\u011b\u010dn\u00ed. <\/p>\n

Jak psan\u00ed vd\u011b\u010dnost\u00ed m\u00edrn\u00ed stres i\u00a0\u00fazkosti<\/p>\n

Sta\u010d\u00ed vz\u00edt propisku a\u00a0blok a\u00a0za\u010d\u00edt m\u016f\u017ee ka\u017ed\u00fd a\u00a0hned. Ka\u017edodenn\u00ed kr\u00e1tk\u00e9 zaznamen\u00e1n\u00ed pozitivn\u00edch ud\u00e1lost\u00ed nebo my\u0161lenek n\u00e1m pom\u00e1h\u00e1 uklidnit mysl a\u00a0sn\u00ed\u017eit emo\u010dn\u00ed p\u0159et\u00ed\u017een\u00ed. Nejde jen o\u00a0oby\u010dejn\u00e9 psan\u00ed den\u00edku (i kdy\u017e i\u00a0to m\u00e1 sv\u00e9 kouzlo), ale o\u00a0c\u00edlen\u00e9 zam\u011b\u0159en\u00ed pozornosti na to, co dobr\u00e9ho se n\u00e1m dan\u00fd den poda\u0159ilo, nebo co jsme za\u017eili. <\/p>\n

V\u00fdzkumy ukazuj\u00ed, \u017ee pravideln\u00e9 psan\u00ed m\u016f\u017ee pomoci zvl\u00e1dat p\u0159\u00edznaky deprese<\/a> a\u00a0\u00fazkosti, a\u010dkoliv samo o\u00a0sob\u011b jako \u201el\u00e9\u010dba\u201c nemus\u00ed sta\u010dit. Spole\u010dn\u011b s\u00a0pohybem, psychoterapi\u00ed, eventu\u00e1ln\u011b i\u00a0psychofarmaky jde o\u00a0jeden d\u00edl ze skl\u00e1da\u010dky p\u00e9\u010de o\u00a0du\u0161evn\u00ed zdrav\u00ed. U\u017e samotn\u00e9 psan\u00ed den\u00edku p\u0159esouv\u00e1 mozek z\u00a0emocion\u00e1ln\u00edho stavu do pozorovac\u00edho a\u00a0t\u00edm n\u00e1m poskytne pot\u0159ebn\u00fd nadhled. Je\u0161t\u011b o\u00a0level v\u00fd\u0161 pak je, kdy\u017e zam\u011b\u0159\u00edme pozornost z\u00e1m\u011brn\u011b na to dobr\u00e9. <\/p>\n

Efekt zapisov\u00e1n\u00ed ale nebyl jen subjektivn\u00ed, pozitivn\u00ed v\u00fdsledky byly tak\u00e9 m\u011b\u0159iteln\u00e9<\/a> na \u00farovni nervov\u00e9 aktivity p\u0159\u00edstrojem fMRI (funk\u010dn\u00ed magnetick\u00e1 rezonance). <\/p>\n

Den\u00edk vd\u011b\u010dnosti je tak jedna z\u00a0v\u011bdecky nejl\u00e9pe ov\u011b\u0159en\u00fdch metod pro relativn\u011b rychl\u00e9 zv\u00fd\u0161en\u00ed psychick\u00e9 pohody a\u00a0sn\u00ed\u017een\u00ed stresu. Tato metoda pom\u00e1h\u00e1 p\u0159eru\u0161it zacyklen\u00e9 negativn\u00ed my\u0161len\u00ed, ukotvuje n\u00e1s v\u00a0p\u0159\u00edtomnosti a\u00a0reguluje obavy z\u00a0budoucnosti.<\/p>\n

Jak za\u010d\u00edt efektivn\u011b zapisovat <\/p>\n

Abychom se mohli za\u010d\u00edt brzy c\u00edtit l\u00e9pe, je vhodn\u00e9 zapisovat si 3\u00a0v\u011bci, za kter\u00e9 jsme vd\u011b\u010dn\u00ed ka\u017ed\u00fd den. Co se t\u00fdk\u00e1 formy, o\u00a0n\u011bco lep\u0161\u00ed je pap\u00edr a\u00a0tu\u017eka, proto\u017ee zapojen\u00ed ruky a\u00a0pap\u00edru aktivuje mozek siln\u011bji ne\u017e psan\u00ed do mobilu nebo po\u010d\u00edta\u010de. <\/p>\n

Jak na to? Najd\u011bte si ka\u017ed\u00fd den p\u011bt minut a\u00a0ide\u00e1ln\u011b stejn\u00e9 m\u00edsto, kde se zamysl\u00edte a\u00a0zap\u00ed\u0161ete si za ten den t\u0159i konkr\u00e9tn\u00ed v\u011bci, kter\u00e9 v\u00e1s pot\u011b\u0161ily. D\u016fle\u017eit\u00e9 je, aby to nebylo moc obecn\u00e9. V\u011bty typu \u201ejsem r\u00e1da za rodinu\u201c se nemohou denn\u011b opakovat, moc by to pak nefungovalo. Zkuste rad\u011bji naj\u00edt co nejkonkr\u00e9tn\u011bj\u0161\u00ed okam\u017eiky. <\/p>\n

P\u0159\u00edklady: Jsem vd\u011b\u010dn\u00fd nebo vd\u011b\u010dn\u00e1 za j\u00eddlo, kter\u00e9 mi dnes opravdu chutnalo, t\u0159eba \u010derstv\u00fd k\u0159upav\u00fd chleba s\u00a0m\u00e1slem a\u00a0medem. Jsem vd\u011b\u010dn\u00fd nebo vd\u011b\u010dn\u00e1 za ne\u010dekanou zpr\u00e1vu od kamar\u00e1dky, kter\u00e1 m\u011b zve na kafe. Jsem vd\u011b\u010dn\u00fd nebo vd\u011b\u010dn\u00e1 za to, \u017ee se mi povedlo dokon\u010dit rozd\u011blan\u00fd \u00fakol. Jsem vd\u011b\u010dn\u00fd nebo vd\u011b\u010dn\u00e1, \u017ee jsem si u\u017eil (u\u017eila) zatm\u011bn\u00ed slunce, kr\u00e1sn\u00fd letn\u00ed den, koup\u00e1n\u00ed v\u00a0p\u0159\u00edrod\u011b, us\u00edn\u00e1n\u00ed v\u00a0de\u0161ti\u2026 <\/p>\n

Okam\u017eiky vd\u011b\u010dnosti se budou u\u00a0ka\u017ed\u00e9ho li\u0161it a\u00a0je to tak spr\u00e1vn\u011b. Po t\u00fddnu ka\u017edodenn\u00edho zapisov\u00e1n\u00ed se ohl\u00e9dn\u011bte zp\u011bt a\u00a0p\u0159e\u010dt\u011bte si, co dobr\u00e9ho v\u00e1s za posledn\u00edch 7\u00a0dn\u00ed potkalo. Mo\u017en\u00e1 budete p\u0159ekvapeni, jak hezk\u00e9 dny m\u00e1te za sebou, i\u00a0kdy\u017e jste to t\u0159eba u\u017e pozapomn\u011bli. Mozek se t\u00edm bude postupn\u011b u\u010dit sm\u011b\u0159ovat pozornost k\u00a0tomu lep\u0161\u00edmu. <\/p>\n

Co ned\u011blat: Nesna\u017ete se ale vytv\u00e1\u0159et fale\u0161n\u011b pozitivn\u00ed realitu, c\u00edlem je vid\u011bt sv\u011bt takov\u00fd, jak\u00fd opravdu je, jen se trochu v\u00edc zam\u011b\u0159it na v\u0161\u00edm\u00e1n\u00ed si hezk\u00fdch okam\u017eik\u016f. Pak bude zapisov\u00e1n\u00ed vd\u011b\u010dnost\u00ed fungovat nejl\u00e9pe. <\/p>\n

Zdroje: OECD, pubmed.ncbi.nlm.nih.gov\/16045394, Forbes.com, www.psychikavkondici.cz<\/p>\n","protected":false},"excerpt":{"rendered":"Kolik lid\u00ed trp\u00ed du\u0161evn\u00edmi pot\u00ed\u017eemi? Tr\u00e1p\u00ed v\u00e1s chmury, jste nadm\u011brn\u011b \u00fazkostn\u00ed, nebo m\u00e1te jin\u00e9 trable v\u00a0hlav\u011b? Nejste v\u00a0tom…\n","protected":false},"author":2,"featured_media":201897,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[12],"tags":[67,68,1822,1715,2597,649,597],"class_list":["post-201896","post","type-post","status-publish","format-standard","has-post-thumbnail","category-byznys","tag-business","tag-byznys","tag-dusevni-zdravi","tag-psychologie","tag-seberozvoj","tag-spolecnost","tag-zdravi"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@cz\/117208622204660937","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts\/201896","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/comments?post=201896"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts\/201896\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/media\/201897"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/media?parent=201896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/categories?post=201896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/tags?post=201896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}