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Como sair mais forte da pandemia?

DrJulio Peres, psicólogo clínico, doutor em Neurociências, especialista em superação de traumas e autor de pesquisas pioneiras nesta área, traz orientações importantes para este período de pandemia. Mais do que nunca, segundo ele, é fundamental fortalecermos nossa saúde mental e emocional, já que elas estão diretamente associadas à nossa saúde física.

“Poucas pessoas estão preparadas psicologicamente para o isolamento necessário em suas casas. A falta de familiaridade com a quarentena pode disparar ansiedade, temor e estresse em escala, impactando negativamente a saúde geral, em especial o sistema imunológico.

Aqui estão alguns cuidados para o bom aproveitamento do tempo de isolamento social. São procedimentos simples que ajudam a diminuir significativamente o contágio de comportamentos que geram ansiedade decorrentes de fixações mentais e que podem nos adoecer. Como enfrentar as próximas semanas de maneira saudável?

1) Converse on-line duas vezes por dia com dois grupos diferentes de no mínimo três pessoas para configurar um grupo e ampliar as possibilidades do sorrir, além de poder dialogar seriamente. Crie uma agenda de encontros virtuais com a família e amigos de diversos grupos, como de escola, clube, infância, faculdade, vizinhos etc. Os sentimentos de conexão as pessoas, de pertencer a grupos e a comunidades são protetores a depressão e transtornos ansiosos;

2) Pratique composições e expressões artísticas (ex: música, textos, poesia, desenhos, pintura, fotografia etc.) e eventualmente publique nas mídias sociais para gerar interações e novas expressões pessoais e/ou em grupos neste campo. As expressões artísticas geralmente promovem afetos positivos, bem-estar e satisfação, além de contagiar positivamente as pessoas que apreciam arte;

3) Faça exercícios com o peso do próprio corpo e transpire (você pode assistir aulas no Youtube com professores “guias” que orientem e façam o exercício preferencialmente em grupo, como por exemplo aulas de aeróbica da década de 80, e tantas outras possibilidades atuais). Atividades físicas, especialmente quando você transpira, aumentam as expressões de serotonina e dopamina, conhecidos como neurotransmissores do bem-estar. Aulas online ou em vídeos com professores e grupo de alunos favorecem a sensação agradável de “pertencer ao time” e de “trabalho em equipe”!;

4) Assista filmes do gênero “comédia” ao invés de “drama”, “ação” ou temas estressores que aumentam a produção do hormônio do estresse cortisol. Sorrir e gargalhar favorecem maior atividade cerebral nas áreas relacionadas a satisfação, ao prazer e a saúde. Também melhorarmos a expressão da endorfina, que amplia as sensações agradáveis de relaxamento, o bom humor e diminui o estresse;

5) Cultive práticas Meditativas/Contemplativas por meio dos 5 canais sensoriais isoladamente (olfato, audição, tato, gustação e visão) favorecendo um ritmo interno mais tranquilo e a “quebra” de fixações mentais e pensamentos automáticos ansiogênicos (que disparam medo). O mundo subjetivo (interior) é vasto e imensamente maior que o mundo objetivo onde você se encontra fisicamente. Mergulhe profundamente nas sensações suaves/agradáveis por tempo indeterminado:

(a) inspire o perfume de um óleo essencial de lavanda, alecrim ou da sua preferência como se você fosse a leve fragrância que você absorve calmamente;

(b) ouça um som tranquilo da natureza como ondas, ou ventos, ou correntes d’água e imagine-se como se você fosse o próprio mar, ou o vento, ou a corrente d’água expandindo seu estado de consciência;

(c) perceba a temperatura agradável da água ao escorrer pelo seu corpo durante o banho e amplie a sensação de conforto;

(d) desfrute os sabores de suas refeições como um momento especial de nutrição prazerosa e contentamento;

(e) contemple um céu bonito, ou uma fotografia repousante, ou concentre-se na chama de uma vela (alguns aplicativos reproduzem perfeitamente a chama) de maneira que o ritmo interno tranquilize gradativamente conforme você observa as nuances, texturas, colorações e beleza do que você vê;

6) Mantenha-se útil, cultive virtudes, trabalhe, gere soluções, crie aliança com o momento em benefício das pessoas que você “serve profissionalmente”. No momento de aparente “paralisia” pense “fora da caixa” e crie possibilidades de produzir e ajudar se possível em conjunto. Reuniões online com seus pares, amigos são bem-vindas para encontrar caminhos úteis que façam sentido. Em seguida planeje e execute! Lembre-se que o cruzamento entre os seus talentos, vocações e as necessidades do mundo pode gerar prosperidade ao entorno e a você nos vários domínios da vida;

7) Cultive a Espiritualidade respeitando e seu sistema de crenças. O estado de consciência leve alcançado através das orações para o bem-estar de TODOS pode ser cultivado isoladamente e também em grupo. Os benefícios da espiritualidade/religiosidade à saúde têm sido mostrados há mais de quinze anos por milhares de publicações científicas em respeitados periódicos indexados e teses acadêmicas. A oração é uma prática comum a maioria das pessoas. Organize e participe de correntes de orações direcionadas a grupos específicos de pessoas (enfermos, familiares, equipe profissional nos hospitais, idosos, etc.). O bem-estar é mútuo, para quem emite boas energias luminosas que protegem/auxiliam/fortalecem e para quem as recebe!

Considere as orientações acima para concluirmos este período mais fortes e saudáveis do que começamos! Estamos “isolados”, porém mais conectados que antes, e faremos juntos a presente travessia com a melhor qualidade possível!”

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