{"id":3680,"date":"2022-08-01T13:22:28","date_gmt":"2022-08-01T12:22:28","guid":{"rendered":"https:\/\/www.adnijoga.hu\/?p=3680"},"modified":"2022-08-10T11:11:17","modified_gmt":"2022-08-10T10:11:17","slug":"ragodas-es-joga-kapcsolata","status":"publish","type":"post","link":"https:\/\/www.adnijoga.hu\/en\/blogposztok\/ragodas-es-joga-kapcsolata\/","title":{"rendered":"R\u00e1g\u00f3d\u00e1s \u00e9s j\u00f3ga"},"content":{"rendered":"
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Biztosan te is kaptad m\u00e1r azon magad, hogy \u00fajra \u00e9s \u00fajra lep\u00f6rgetsz a fejedben egy m\u00faltb\u00e9li besz\u00e9lget\u00e9st, esetleg elk\u00e9pzeled, mi lett volna ha m\u00e1st mondasz egy bizonyos helyzetben. De mi is t\u00f6rt\u00e9nik ilyenkor vel\u00fcnk, amikor a m\u00falton r\u00e1g\u00f3dunk? <\/span>Ebben a blogposztban arra a k\u00e9rd\u00e9sre keress\u00fck a v\u00e1laszt, hogy mi pontosan a r\u00e1g\u00f3d\u00e1s \u00e9s hogyan seg\u00edthet benne a j\u00f3ga.<\/b><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

A r\u00e1g\u00f3d\u00e1s, m\u00e1s sz\u00f3val rumin\u00e1ci\u00f3 sor\u00e1n egy m\u00faltbeli esem\u00e9nyhez kapcsol\u00f3d\u00f3 negat\u00edv gondolatok t\u00e9rnek vissza \u00fajra \u00e9s \u00fajra. <\/b>Ekkor a gondolatok visszajuttatnak benn\u00fcnket a probl\u00e9ma okozta \u00e9rzelmi \u00e1llapotba, ak\u00e1r ugyanolyan intenzit\u00e1ssal, mintha jelenlegi neh\u00e9zs\u00e9gr\u0151l lenne sz\u00f3.\u00a0<\/p>

Vagyis a r\u00e1g\u00f3d\u00e1s fenntartja a test fiziol\u00f3giai stresszv\u00e1lasz\u00e1t<\/i> \u00e9s \u00edgy a negat\u00edv \u00e9rzelmek szintj\u00e9t akkor is, mikor a stresszor m\u00e1r nincs jelen. Ez ment\u00e1lis \u00e9s fizikai eg\u00e9szs\u00e9g\u00fcnkre is k\u00e1rt\u00e9kony, mivel a magasabb stressz szint szomatikus megbeteged\u00e9shez vezethet, a negat\u00edv \u00e9rzelmek feler\u0151s\u00edt\u00e9s\u00e9vel pedig depressz\u00edv \u00e1llapotot eredm\u00e9nyezhet.\u00a0<\/p>

Persze kis m\u00e9rt\u00e9k\u0171 r\u00e1g\u00f3d\u00e1s term\u00e9szetes \u00e9s nehezen elker\u00fclhet\u0151 bizonyos \u00e9lethelyzetekben. Akkor lesz probl\u00e9m\u00e1s, mikor a r\u00e1g\u00f3d\u00e1shoz, mint egy \u00e1ltal\u00e1nos v\u00e1laszst\u00edlushoz ny\u00falunk apr\u00f3bb h\u00e9tk\u00f6znapi neh\u00e9zs\u00e9gekre reag\u00e1lva.\u00a0<\/p>

Emellett egyes kutat\u00e1sok \u00f6sszef\u00fcgg\u00e9st tal\u00e1ltak a r\u00e1g\u00f3d\u00e1s \u00e9s alkohol- illetve eg\u00e9szs\u00e9gtelen \u00e9telek fogyaszt\u00e1sa \u00e9s egy\u00e9b k\u00e1rt\u00e9kony stresszkezel\u00e9si technik\u00e1k k\u00f6z\u00f6tt. Ez val\u00f3sz\u00edn\u0171leg a megn\u00f6vekedett stresszre adott v\u00e1lasz, ez\u00faton a nagy m\u00e9rt\u00e9k\u0171 r\u00e1g\u00f3d\u00e1s k\u00f6zvetetten egy\u00fctt j\u00e1rhat az eg\u00e9szs\u00e9gtelen fogyaszt\u00e1ssal, mely eredm\u00e9ny tov\u00e1bb hangs\u00falyozza a r\u00e1g\u00f3d\u00e1s szerep\u00e9t az eg\u00e9szs\u00e9g\u00fcnk meg\u00f3v\u00e1s\u00e1ban.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Hogyan seg\u00edthet a j\u00f3ga a r\u00e1g\u00f3d\u00e1s cs\u00f6kkent\u00e9s\u00e9ben?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

J\u00f3gagyakorl\u00e1s r\u00e9v\u00e9n kontrollt tanulhatunk a r\u00e1g\u00f3d\u00e1s felett, elm\u00e9nk elcsendes\u00edt\u00e9s\u00e9vel. <\/b>Mozg\u00e1s sor\u00e1n kapcsol\u00f3dni tudunk a jelenhez<\/i>, az itt \u00e9s mosthoz \u00e9s h\u00e1tt\u00e9rbe ker\u00fcl a m\u00falt, a kor\u00e1bbi t\u00f6rt\u00e9n\u00e9sek, ez pedig a mindennapjainkban m\u00e1r ritkas\u00e1g sz\u00e1mba men\u0151 mindfulness \u00e9lm\u00e9nnyel aj\u00e1nd\u00e9koz meg minket.\u00a0<\/i><\/p>

Emellett az \u00f3r\u00e1kba be\u00e9p\u00edtett l\u00e9gz\u0151gyakorlatok \u00e9s a ny\u00fajt\u00e1s term\u00e9szetes \u00f6nnyugtat\u00f3 hat\u00e1s\u00faak \u00e9rzelmeinkre, m\u00edg a gyakorl\u00e1s v\u00e9gi relax\u00e1ci\u00f3 seg\u00edthet a kavarg\u00f3 gondolatokat elcsendes\u00edteni \u00e9s a f\u00f3kuszt \u00e1t\u00e1ll\u00edtani.<\/p>

A j\u00f3g\u00e1z\u00e1s j\u00f3t\u00e9kony hat\u00e1sai k\u00f6z\u00fcl nem elengedhet\u0151 az sem, hogy a gyakorl\u00e1sok sor\u00e1n kapcsol\u00f3d\u00e1sunk a test\u00fcnkkel meger\u0151s\u00f6dik<\/b>, ez \u00f6nmagunk \u00e9s hib\u00e1ink elfogad\u00e1s\u00e1ban seg\u00edthet.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Kinser \u00e9s munkat\u00e1rsai 2013-as kutat\u00e1sukban<\/b> azt tapasztalt\u00e1k, hogy a 8 hetes hatha j\u00f3ga gyakorl\u00e1s ut\u00e1n a depresszi\u00f3val k\u00fczd\u0151 r\u00e9sztvev\u0151k r\u00e1g\u00f3d\u00f3 gondolatai \u00e9s depressz\u00edv t\u00fcnetei szignifik\u00e1nsan cs\u00f6kkentek<\/b>, s\u0151t a 8 hetes j\u00f3gagyakorl\u00e1s hat\u00e1sa 1 \u00e9vvel k\u00e9s\u0151bb is l\u00e1that\u00f3 volt.<\/p>

Egy r\u00e9sztvev\u0151 szavaival:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

\u201cA j\u00f3ga egy \u00faj eszk\u00f6zz\u00e9 v\u00e1lt a stressz \u00e9s a negat\u00edv gondolatok elleni eszk\u00f6zt\u00e1rban”<\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Ne feledd, az m\u00e1r \u00f6nmag\u00e1ban fontos l\u00e9p\u00e9s, ha k\u00e9pes vagy felismerni, mikor r\u00e1g\u00f3dsz valamin, hisz a tudatos\u00edt\u00e1s seg\u00edthet elt\u00e1volodni az ism\u00e9tl\u0151d\u0151 negat\u00edv gondolatokt\u00f3l. \u00c9s ha van r\u00e1 id\u0151d vagy tered, akkor legk\u00f6zelebb ha r\u00e1g\u00f3d\u00e1son kapod magad pr\u00f3b\u00e1lj ki egy l\u00e9gz\u0151gyakorlatot, mozogj kicsit, j\u00f3g\u00e1zz.<\/p>\n

Gyakorl\u00e1ssal megtal\u00e1lhatod a te saj\u00e1t r\u00e1g\u00f3d\u00e1st csillap\u00edt\u00f3 m\u00f3dszered.<\/b><\/p>

Ha r\u00f6vid \u00edr\u00e1sunk felkeltette \u00e9rdekl\u0151d\u00e9sed a t\u00e9m\u00e1val kapcsolatban, akkor hallgasd meg podcast epiz\u00f3dunkat<\/a> is.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Felhaszn\u00e1lt szakirodalom:<\/i><\/p>

Brosschot, J. F., Gerin, W., & Thayer, J. F. (2006). The perseverative cognition hypothesis: A review of worry, prolonged stress-related physiological activation, and health. Journal of Psychosomatic Research, 60(2), 113\u2013124.<\/p>

Ivtzan, I., & Papantoniou, A. (2014). Yoga meets positive psychology: Examining the integration of hedonic (gratitude) and eudaimonic (meaning) wellbeing in relation to the extent of yoga practice. Journal of Bodywork and Movement Therapies, 18(2), 183\u2013189.<\/p>

Kinser, P. A., Bourguignon, C., Whaley, D., Hauenstein, E., & Taylor, A. G. (2013). Feasibility, Acceptability, and Effects of Gentle Hatha Yoga for Women With Major Depression: Findings From a Randomized Controlled Mixed-Methods Study. Archives of Psychiatric Nursing, 27(3), 137\u2013147.<\/p>

Kinser, P. A., Elswick, R. K., & Kornstein, S. (2014). Potential Long-Term Effects of a Mind\u2013Body Intervention for Women With Major Depressive Disorder: Sustained Mental Health Improvements With a Pilot Yoga Intervention. Archives of Psychiatric Nursing, 28(6), 377\u2013383. https:\/\/doi.org\/10.1016\/j.apnu.2014.08.014<\/p>

Kirkegaard Thomsen, D. (2006). The association between rumination and negative affect: A review. Cognition & Emotion, 20(8), 1216\u20131235.<\/p>

Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking Rumination. Perspectives on Psychological Science, 3(5), 400\u2013424.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Biztosan te is kaptad m\u00e1r azon magad, hogy \u00fajra \u00e9s \u00fajra lep\u00f6rgetsz a fejedben egy m\u00faltb\u00e9li besz\u00e9lget\u00e9st, esetleg elk\u00e9pzeled, mi lett volna ha m\u00e1st mondasz egy bizonyos helyzetben. De mi is t\u00f6rt\u00e9nik ilyenkor vel\u00fcnk, amikor a m\u00falton r\u00e1g\u00f3dunk? Ebben a blogposztban arra a k\u00e9rd\u00e9sre keress\u00fck a v\u00e1laszt, hogy mi pontosan a r\u00e1g\u00f3d\u00e1s \u00e9s hogyan seg\u00edthet […]<\/p>\n","protected":false},"author":7,"featured_media":3902,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"protect_children":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[10],"tags":[],"class_list":["post-3680","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogposztok"],"_links":{"self":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts\/3680","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/comments?post=3680"}],"version-history":[{"count":0,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts\/3680\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media\/3902"}],"wp:attachment":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media?parent=3680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/categories?post=3680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/tags?post=3680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}