{"id":2516,"date":"2021-06-15T06:25:10","date_gmt":"2021-06-15T06:25:10","guid":{"rendered":"https:\/\/codetofreedom.com\/?p=2516"},"modified":"2021-06-15T06:25:16","modified_gmt":"2021-06-15T06:25:16","slug":"3-belangrijke-strategieen-concentratieproblemen","status":"publish","type":"post","link":"https:\/\/codetofreedom.com\/ro\/3-strategii-majore-si-probleme-de-concentrare\/","title":{"rendered":"Suferi de probleme de concentrare? \u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 concentrarea cu aceste 3 strategii importante!"},"content":{"rendered":"

\u00cencerci s\u0103 te concentrezi, dar mintea ta r\u0103t\u0103ce\u0219te sau e\u0219ti u\u0219or distras. Ce s-a \u00eent\u00e2mplat cu focalizarea clar\u0103 \u0219i concentrarea pe care le-a\u021bi avut \u00eentotdeauna?<\/p>\n\n\n\n

Asemenea unui computer care \u00eencetine\u0219te odat\u0103 cu utilizarea, creierul acumuleaz\u0103 uzur\u0103 care afecteaz\u0103 procesarea. Acest lucru poate fi cauzat de o serie de factori de stres fiziologici, cum ar fi inflama\u021bia, deteriorarea vaselor de s\u00e2nge (mai ales dac\u0103 ave\u021bi hipertensiune arterial\u0103), acumularea de proteine anormale \u0219i contrac\u021bia creierului care apare \u00een mod natural.<\/p>\n\n\n\n

Enumer\u0103m posibilii factori care v\u0103 cauzeaz\u0103 pierderea concentra\u021biei \u0219i cum v\u0103 pute\u021bi asigura c\u0103 concentrarea se \u00eembun\u0103t\u0103\u021be\u0219te din nou!<\/p>\n\n\n\n

Factori posibili care v\u0103 afecteaz\u0103 concentrarea<\/h2>\n\n\n\n

Urm\u0103torii factori v\u0103 pot afecta, de asemenea, concentrarea:<\/p>\n\n\n\n

Cauze \u0219i condi\u021bii de baz\u0103<\/h3>\n\n\n\n

Depresia sau tulbur\u0103rile de somn (cum ar fi apneea \u00een somn) v\u0103 pot submina grav capacitatea de concentrare. La fel \u0219i efectele pierderii vederii sau a auzului. Risipe\u0219ti resurse cognitive pre\u021bioase dac\u0103 petreci prea mult timp \u00eencerc\u00e2nd s\u0103 descifrezi ceea ce este pe o pagin\u0103 sau doar auzind ceea ce spune cineva.<\/p>\n\n\n\n

Efecte secundare ale medicamentelor<\/h3>\n\n\n\n

Unele medicamente, mai ales anticolinergice<\/a> care inhib\u0103 transmiterea impulsurilor \u00een sistemul nervos motor (cum ar fi tratamentele pentru incontinen\u021b\u0103, depresie sau alergii) pot \u00eencetini viteza de procesare \u0219i capacitatea dumneavoastr\u0103 de a g\u00e2ndi clar.<\/p>\n\n\n\n

Bea excesiv<\/h3>\n\n\n\n

Consumul prea mult de alcool afecteaz\u0103 g\u00e2ndirea \u0219i provoac\u0103 \u00eentreruperea somnului, ceea ce afecteaz\u0103 semnificativ concentrarea \u00een timpul zilei.<\/p>\n\n\n\n

Supra\u00eenc\u0103rcare informa\u021bional\u0103<\/h3>\n\n\n\n

We worden gebombardeerd met informatie van tv’s, computers en berichten zoals sms’jes of e-mails. Als er te veel materiaal is, belast het ons filtersysteem en wordt het enorm gemakkelijk afgeleid. Zeker naarmate mensen ouder worden, wordt het uitfilteren van prikkels die niet relevant zijn voor de taak lastiger. <\/p>\n\n\n\n

Mai mult\u0103 concentrare? \u00cencearc\u0103 acest exerci\u021biu<\/h2>\n\n\n\n

Vrei o modalitate de a-\u021bi cre\u0219te aten\u021bia \u0219i concentrarea? Neuropsihologul Kim Willment de la un spital afiliat la Harvard sugereaz\u0103 un exerci\u021biu cu o singur\u0103 sarcin\u0103, cum ar fi lectura.<\/p>\n\n\n\n

“Lees 30 minuten lang iets en stel een timer in die elke vijf minuten afgaat. Als het afgaat, vraag jezelf dan af of je gedachten zijn afgedwaald. Als dat zo is, concentreer je dan gewoon opnieuw op wat je aan het lezen bent. Door je hersenen te trainen om te controleren of je geest afdwaalt, versterk je het monitoringproces en het vermogen om je op een enkele taak te concentreren.”<\/em><\/p>\n\n\n\n

Strategii pentru men\u021binerea concentr\u0103rii \u0219i concentr\u0103rii<\/h2>\n\n\n\n

Lua\u021bi \u00een considerare urm\u0103toarele strategii pentru a \u00eembun\u0103t\u0103\u021bi aten\u021bia.<\/p>\n\n\n\n

S\u0103n\u0103tate mintal\u0103<\/h3>\n\n\n\n

S\u0103n\u0103tate mintal\u0103<\/a> este despre concentrarea aten\u021biei asupra momentului prezent, iar practicarea mindfulness-ului s-a dovedit c\u0103 reconecta creierul, astfel \u00eenc\u00e2t aten\u021bia s\u0103 fie mai puternic\u0103 \u00een via\u021ba de zi cu zi.<\/p>\n\n\n\n

Sfatul este s\u0103 stai nemi\u0219cat c\u00e2teva minute \u00een fiecare zi, s\u0103 \u00eenchizi ochii \u0219i s\u0103 te concentrezi pe respira\u021bie \u0219i pe sunetele \u0219i senza\u021biile din jurul t\u0103u.<\/p>\n\n\n\n

\"\u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103
\u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 concentrarea cu 1 aceste 3 strategii importante: mindfulness! (imagine<\/a>.)<\/figcaption><\/figure><\/div>\n\n\n\n

Antrenamentul cognitiv<\/h3>\n\n\n\n

Jocurile automate de antrenament cognitiv sunt concepute pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi timpul de reac\u021bie \u0219i aten\u021bia. Dovezile c\u0103 acest lucru func\u021bioneaz\u0103 pe deplin sunt mixte. <\/p>\n\n\n\n

Scopul jocului acestor jocuri nu este de a deveni mai buni la ele, ci de a deveni mai buni la activit\u0103\u021bile cognitive ale vie\u021bii de zi cu zi. <\/p>\n\n\n\n

Exist\u0103 unele dovezi c\u0103 capacitatea unei persoane de a acorda aten\u021bie \u00een timpul unui astfel de joc de antrenament cognitiv poate fi \u00eembun\u0103t\u0103\u021bit\u0103 \u00eemping\u00e2nd treptat persoana la niveluri mai \u00eenalte de performan\u021b\u0103. Apoi, c\u00e2nd ajungi la un anumit nivel de aten\u021bie sus\u021binut\u0103, te poate ajuta s\u0103-\u021bi dep\u0103\u0219e\u0219ti limitele \u0219i apoi s\u0103-l duci la urm\u0103torul nivel, de care po\u021bi beneficia \u00een via\u021ba de zi cu zi.<\/p>\n\n\n\n

Un stil de via\u021b\u0103 mai s\u0103n\u0103tos<\/h3>\n\n\n\n

Multe aspecte ale unui stil de via\u021b\u0103 s\u0103n\u0103tos pot ajuta la \u00eembun\u0103t\u0103\u021birea concentr\u0103rii \u0219i a aten\u021biei, \u00eencep\u00e2nd cu somnul \u0219i exerci\u021biile fizice. <\/p>\n\n\n\n

Exist\u0103 o leg\u0103tur\u0103 direct\u0103 \u00eentre exerci\u021biu \u0219i capacitatea cognitiv\u0103, \u00een special men\u021binerea aten\u021biei. C\u00e2nd participa\u021bi la sport \u0219i la exerci\u021bii fizice, cre\u0219te\u021bi disponibilitatea substan\u021belor chimice ale creierului care promoveaz\u0103 noi conexiuni cerebrale, reduc stresul \u0219i \u00eembun\u0103t\u0103\u021besc somnul.<\/p>\n\n\n\n

Iar atunci c\u00e2nd dormim, reducem hormonii de stres care pot d\u0103una creierului, elimin\u00e2nd totodat\u0103 proteinele care \u00eel d\u0103uneaz\u0103.<\/p>\n\n\n\n

\u021ainte\u0219te \u0219apte p\u00e2n\u0103 la opt ore dormi<\/a> pe noapte \u0219i 150 de minute pe s\u0103pt\u0103m\u00e2n\u0103 de exerci\u021bii aerobice, cum ar fi mersul rapid.<\/p>\n\n\n\n

Al\u021bi pa\u0219i s\u0103n\u0103to\u0219i pentru a \u00eembun\u0103t\u0103\u021bi concentrarea: Consuma\u021bi o diet\u0103 mediteranean\u0103, despre care s-a demonstrat c\u0103 \u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea creier<\/a> suporturi; trata\u021bi afec\u021biunile de baz\u0103; \u0219i schimba\u021bi medicamentele care v\u0103 pot afecta capacitatea de concentrare.<\/p>\n\n\n\n

Nu po\u021bi controla \u00eemb\u0103tr\u00e2nirea, dar dac\u0103 faci asta \u00een cel mai s\u0103n\u0103tos mod posibil, \u00ee\u021bi poate men\u021bine \u0219i chiar \u00eembun\u0103t\u0103\u021bi concentrarea!<\/p>\n\n\n\n

Surse precum ArtofManliness (leg\u0103tur\u0103<\/a>), Harvard (leg\u0103tur\u0103<\/a>), HealthLine (leg\u0103tur\u0103<\/a>), VeryWellMind (leg\u0103tur\u0103<\/a>)<\/small><\/p>","protected":false},"excerpt":{"rendered":"

Je probeert je te concentreren, maar je geest dwaalt af of je bent snel afgeleid. Wat is er gebeurd met de laserscherpe focus en concentratie wat je vroeger altijd had? Net als een computer die trager wordt door gebruik, stapelen de hersenen slijtage op die de verwerking be\u00efnvloedt. Dit kan worden veroorzaakt door een aantal […]<\/p>","protected":false},"author":1,"featured_media":2526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"tdm_status":"","tdm_grid_status":""},"categories":[38,36],"tags":[113,12,160,138,97,152,30,14,46,107,25,58,18,27,137,153,83],"_links":{"self":[{"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/posts\/2516"}],"collection":[{"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/comments?post=2516"}],"version-history":[{"count":10,"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/posts\/2516\/revisions"}],"predecessor-version":[{"id":2528,"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/posts\/2516\/revisions\/2528"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/media\/2526"}],"wp:attachment":[{"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/media?parent=2516"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/categories?post=2516"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/codetofreedom.com\/ro\/wp-json\/wp\/v2\/tags?post=2516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}