{"id":10782,"date":"2017-12-21T11:40:33","date_gmt":"2017-12-21T11:40:33","guid":{"rendered":"http:\/\/herway.net\/?p=10782"},"modified":"2021-08-12T12:33:03","modified_gmt":"2021-08-12T12:33:03","slug":"rotina-de-auto-cuidado-pessoas-que-sofrem-de-depressao","status":"publish","type":"post","link":"https:\/\/herway.net\/pt\/rotina-de-auto-cuidado-pessoas-que-sofrem-de-depressao\/","title":{"rendered":"Uma rotina de autocuidado para pessoas que sofrem de depress\u00e3o"},"content":{"rendered":"

As pessoas que sofrem de depress\u00e3o enfrentam dificuldades na sua vida quotidiana.<\/p>\n

Without even realising it, I’ve managed to make my depression less powerful with little dicas de auto-cuidado<\/a> Tento faz\u00ea-lo diariamente!<\/p>\n

Estes pequenos rituais di\u00e1rios podem dar-lhe uma vis\u00e3o de um mundo totalmente novo que n\u00e3o \u00e9 t\u00e3o mau como poderia ter pensado at\u00e9 agora.<\/p>\n

Depois de muitos dias de cama, pensei que o meu mundo estava a desmoronar-se e que j\u00e1 n\u00e3o havia raz\u00f5es para viver.<\/p>\n

Mas recebi um telefonema de um amigo a perguntar-me se estava bem e desatei a chorar, sem saber como responder.<\/p>\n

She told me that she will be there for me, so I needed to talk to her, so she would know what’s wrong. I stayed still, sobbing. That was the day I decided to put these little rituals into my everyday life.<\/p>\n

1. Falar consigo pr\u00f3prio<\/strong><\/span><\/h2>\n

I know you might be thinking that it will make you look crazy, but it’s the easiest way to become more aware of your feelings.<\/p>\n

Sempre que come\u00e7ar a sentir a depress\u00e3o a tomar conta do seu corpo, pode fazer a si pr\u00f3prio uma s\u00e9rie de perguntas como Porque \u00e9 que me sinto assim?<\/p>\n

O que \u00e9 que o desencadeou? Quando foi a primeira vez que me senti assim? Estas perguntas podem ajud\u00e1-lo a tornar-se mais consciente da sua mente e das suas emo\u00e7\u00f5es.<\/p>\n

Mas \u00e9 preciso verbaliz\u00e1-lo, falar consigo mesmo em voz alta. Pode at\u00e9 olhar-se ao espelho enquanto faz isto. Seja o seu pr\u00f3prio pequeno terapeuta.<\/p>\n

2. Escrever tudo<\/strong><\/span><\/h2>\n

After you’ve had that conversation with yourself, make a list. Make a list of all the feelings you’re feeling, what triggered them and what to do to change the way you’re feeling.<\/p>\n

Pode tamb\u00e9m faz\u00ea-lo escrevendo todas as coisas pelas quais est\u00e1 grato, simplesmente para melhorar a aten\u00e7\u00e3o e tamb\u00e9m para se lembrar de todas as coisas maravilhosas da nossa vida que tendemos a esquecer.<\/p>\n

3. Escuta o teu corpo<\/strong><\/span><\/h2>\n

You’ve heard it all before: go out and do something! It is important to know that your body is telling you what to do.<\/p>\n

If you’re not feeling good enough to stand up and go for a run, then don’t force yourself.<\/p>\n

You’re already out of energy\u2014running won’t make it better. If you need a day or two to rest, then stay inside and do the first two steps.<\/p>\n

Ver\u00e1 que se sentir\u00e1 muito melhor e que ter\u00e1 energia e coragem para sair e fazer actividades fant\u00e1sticas, socializar, etc.<\/p>\n

4. Mudar a forma como se v\u00ea a si pr\u00f3prio<\/strong><\/span><\/h2>\n

Get butt naked and stand in front of a mirror! You don’t like what you see? Why? Is it really that bad? No. Of course not.<\/p>\n

Why do you care that your legs are \u2018too thin\u2019 or if you have a \u2018big belly\u2019?<\/p>\n

It’s you in all of your majestic beauty! There’s no one like you in this world and that’s OK.<\/p>\n

That’s more than OK\u2014that’s wonderful. You need to amar e apreciar o seu corpo<\/a> because it’s yours.<\/p>\n

5. Fazer algo criativo<\/strong><\/span><\/h2>\n

Pintar. Escrever. Cozinhar. Fa\u00e7a algo que o relaxe e o fa\u00e7a sentir como se o tempo tivesse parado.<\/p>\n

It won’t be easy at first to make yourself dedicate 30 minutes per day to something like that, but it will make you more relaxed and at ease.<\/p>\n

If you’re painting, try using happier colors.<\/p>\n

Escolher livros para ler que tenham um final feliz. Todas estas pequenas coisas recordar-lhe-\u00e3o como a vida pode ser maravilhosa.<\/p>\n

 <\/p>\n

\"Mulher<\/p>\n

6. Estar atento<\/strong><\/span><\/h2>\n

When you get a bit of energy, you tend to run off to do all the things you didn’t do during the time you were too weak to actually get out of bed.<\/p>\n

Fazemos uma multitarefa e tudo o que obtemos \u00e9, mais uma vez, falta de energia e perda da vontade de viver porque a vida parece t\u00e3o dif\u00edcil \u00e0s vezes.<\/p>\n

Instead, focus on only one thing at a time and be mindful about it. If you’re eating, be aware of the taste in your mouth.<\/p>\n

Al\u00e9m disso, aproveite para olhar para o c\u00e9u. Reconhe\u00e7a o mundo maravilhoso. Vale a pena levantarmo-nos da cama.<\/p>\n

7. Falar sobre o assunto<\/strong><\/span><\/h2>\n

As hard as it may seem\u2014taking in consideration the fact that you don’t like to talk about it\u2014talk about it anyway.<\/p>\n

Fale com os seus amigos e familiares, com os seus colegas de trabalho, com os seus professores. Fale apenas. Ser\u00e1 muito mais f\u00e1cil lidar com tudo isto se souber que algu\u00e9m est\u00e1 l\u00e1 para o ajudar.<\/p>\n

It’s easy to forget how important we are to people when we are stuck in our own delusions of how we don’t matter.<\/p>\n

8. Comprar uma ou duas plantas<\/strong><\/span><\/h2>\n

Might sound ridiculous, but do it. Buy a couple of plants and surround yourself with greens. It’s been proven that the color green has a calming effect on people as it returns us to our roots, to the forest.<\/p>\n

It’s also a way to see your own recovery. If you’re feeling better, you will stand up every morning to water your plants, but if you’re not feeling well, you will forget about your plant and you will be watching it die.<\/p>\n

Esse cen\u00e1rio aterrador pode lev\u00e1-lo a cuidar mais de si.<\/p>\n

9. Deixar notas para si pr\u00f3prio<\/strong><\/span><\/h2>\n

Take a jar and put positive affirmations in it. Write them down on colorful paper and every time you’re not feeling too good, take one out of the jar.<\/p>\n

Isso far\u00e1 com que se lembre porque o fez em primeiro lugar e dar-lhe-\u00e1 for\u00e7a suficiente para colocar um sorriso no seu rosto.<\/p>\n

10. Terapia<\/strong><\/span><\/h2>\n

If you’re not in therapy, get into therapy. If you’re afraid of what people might think of you, just forget about them and focus on what you want.<\/p>\n

\u00c9 importante que um profissional esteja ao seu lado para lhe dar os conselhos certos.<\/p>\n

\"Uma<\/p>","protected":false},"excerpt":{"rendered":"

People who suffer from depression encounter difficulties in their life from day to day. Without even realising it, I’ve managed to make my depression less powerful with little self-care tips I try to do on a daily basis! These little, daily rituals can give you insight into a whole new world which is not as…<\/p>","protected":false},"author":21,"featured_media":10788,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[29635],"tags":[],"class_list":["post-10782","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-depression"],"taxonomy_info":{"category":[{"value":29635,"label":"depression"}]},"featured_image_src_large":["https:\/\/herway.net\/wp-content\/uploads\/2017\/12\/callie-morgan-136038.jpg",800,534,false],"author_info":{"display_name":"Maria Parker","author_link":"https:\/\/herway.net\/pt\/author\/maria\/"},"comment_info":0,"category_info":[{"term_id":29635,"name":"depression","slug":"depression","term_group":0,"term_taxonomy_id":29635,"taxonomy":"category","description":"If you or someone you know is fighting depression, here you'll find symptoms, plenty of coping techniques, and above all, you'll learn to understand it.","parent":22911,"count":23,"filter":"raw","cat_ID":29635,"category_count":23,"category_description":"If you or someone you know is fighting depression, here you'll find symptoms, plenty of coping techniques, and above all, you'll learn to understand it.","cat_name":"depression","category_nicename":"depression","category_parent":22911}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/posts\/10782","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/comments?post=10782"}],"version-history":[{"count":0,"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/posts\/10782\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/media\/10788"}],"wp:attachment":[{"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/media?parent=10782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/categories?post=10782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/herway.net\/pt\/wp-json\/wp\/v2\/tags?post=10782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}