{"id":2227,"date":"2025-09-12T09:16:41","date_gmt":"2025-09-12T09:16:41","guid":{"rendered":"https:\/\/psicomallorca0877.live-website.com\/el-estres-como-reconocerlo-y-combatirlo\/"},"modified":"2025-11-10T11:18:59","modified_gmt":"2025-11-10T11:18:59","slug":"estres-com-ens-afecta-i-estrategies-per-gestionar-lo","status":"publish","type":"post","link":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/estres-com-ens-afecta-i-estrategies-per-gestionar-lo\/","title":{"rendered":"Estr\u00e8s: com ens afecta i estrat\u00e8gies per gestionar-lo"},"content":{"rendered":"\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><p><strong>Taula de contiguts<\/strong><\/p><nav><ol><li class=\"\"><a href=\"#que-es-lestres\">Qu\u00e8 \u00e9s l\u2019estr\u00e8s?<\/a><ol><li class=\"\"><a href=\"#per-que-lestres-no-sempre-es-dolent\">Per qu\u00e8 l\u2019estr\u00e8s no sempre \u00e9s dolent?<\/a><\/li><li class=\"\"><a href=\"#totes-les-persones-ens-estressem-igual\">Totes les persones ens estressem igual?<\/a><\/li><li class=\"\"><a href=\"#la-importancia-de-lestres-positiu-llei-de-yerkes-dodson\">La import\u00e0ncia de l\u2019estr\u00e8s positiu: Llei de Yerkes-Dodson<\/a><\/li><\/ol><\/li><li class=\"\"><a href=\"#exercici-practic-gestionar-lestres-de-forma-conscient\">Exercici pr\u00e0ctic: Gestionar l\u2019estr\u00e8s de forma conscient<\/a><\/li><li class=\"\"><a href=\"#estrategies-per-gestionar-lestres\">Estrat\u00e8gies per gestionar l\u2019estr\u00e8s:<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<p>L&#8217;estr\u00e8s \u00e9s una resposta natural i adaptativa davant els desafiaments de la vida. Tot i que sovint el veiem com una cosa negativa, no sempre \u00e9s dolent: en la seva justa mesura, l\u2019estr\u00e8s ens ajuda a rendir millor. El problema apareix quan l\u2019estr\u00e8s es cronifica. En aquest article t\u2019expliquem en profunditat qu\u00e8 \u00e9s l\u2019estr\u00e8s, com es produeix i com gestionar-lo de manera saludable.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"que-es-lestres\">Qu\u00e8 \u00e9s l\u2019estr\u00e8s?<\/h2>\n\n\n\n<p><strong>L\u2019estr\u00e8s<\/strong> \u00e9s la manera com el nostre cos i ment responen a les demandes o situacions que percebem com a desafiadores o amena\u00e7adores. \u00c9s a dir, no dep\u00e8n nom\u00e9s de la situaci\u00f3 en si, sin\u00f3 de <strong>com percebem<\/strong> aquesta situaci\u00f3 i de si creiem tenir o no els <strong>recursos necessaris<\/strong> per afrontar-la.<br><strong>Clau: La percepci\u00f3 \u00e9s fonamental<\/strong>. De vegades interpretem una amena\u00e7a com molt m\u00e9s gran del que realment \u00e9s, o b\u00e9 subestimem la nostra capacitat per fer-hi front.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"268\" height=\"236\" src=\"https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2016\/08\/infografia-percepcion-del-estres.jpg\" alt=\"Infografia: percepci\u00f3 de l'estr\u00e8s, oportunitat o amena\u00e7a\" class=\"wp-image-5930\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"per-que-lestres-no-sempre-es-dolent\">Per qu\u00e8 l\u2019estr\u00e8s no sempre \u00e9s dolent?<\/h3>\n\n\n\n<p>Sentir estr\u00e8s davant d\u2019una amena\u00e7a real \u00e9s adaptatiu i necessari. Vegem-ho amb dos exemples:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Situaci\u00f3 <\/strong><strong>de perill real<\/strong>: Est\u00e0s en un safari i de sobte veus un tigre a prop. El cos reacciona alliberant adrenalina i cortisol: et prepares per lluitar o fugir. Aqu\u00ed, l\u2019estr\u00e8s et salva la vida.<\/li>\n\n\n\n<li><strong>Situacions del dia a dia<\/strong>: Perceps que tens massa feina i no arribes a tot. Tot i que la teva vida no corre perill, el cos respon igual: cortisol elevat, alerta constant. El problema \u00e9s que aqu\u00ed el &#8220;perill&#8221; no desapareix, i l\u2019estr\u00e8s es mant\u00e9 en el temps, danyant la teva salut f\u00edsica i mental.<\/li>\n<\/ul>\n\n\n\n<p><strong>Conclusi\u00f3<\/strong>: L\u2019estr\u00e8s puntual \u00e9s bo; l\u2019estr\u00e8s cr\u00f2nic, no.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"totes-les-persones-ens-estressem-igual\">Totes les persones ens estressem igual?<\/h3>\n\n\n\n<p>La resposta \u00e9s no. No tots reaccionem igual davant un mateix estressor. Aix\u00f2 dep\u00e8n de m\u00faltiples factors que actuen com a variables moduladores i mediadores.<\/p>\n\n\n\n<p>Variables que influeixen en la resposta a l\u2019estr\u00e8s:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Caracter\u00edstiques personals<\/strong>:\n<ul class=\"wp-block-list\">\n<li>Personalitat<\/li>\n\n\n\n<li>Autoestima<\/li>\n\n\n\n<li>Percepci\u00f3 de control<\/li>\n\n\n\n<li>Autoefic\u00e0cia<\/li>\n\n\n\n<li>Optimisme<\/li>\n\n\n\n<li>Resili\u00e8ncia <\/li>\n\n\n\n<li>Locus de control (Atribueixo les causes fora o dins de mi?)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Caracter\u00edstiques socials<\/strong>:\n<ul class=\"wp-block-list\">\n<li>Suport social percebut (m\u00e9s important que el real)<\/li>\n\n\n\n<li>Mida i qualitat de la xarxa social<\/li>\n\n\n\n<li>Nivell socioecon\u00f2mic<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Estils d\u2019afrontament<\/strong>: Hi ha dos grans estils per afrontar l\u2019estr\u00e8s:\n<ul class=\"wp-block-list\">\n<li><strong>Afrontament centrat en el problema<\/strong>: Dirigit a modificar la situaci\u00f3 que causa estr\u00e8s.<br>Exemple: planificar, cercar solucions, confrontar el problema.<\/li>\n\n\n\n<li><strong>Afrontament centrat en l\u2019emoci\u00f3<\/strong>: Dirigit a gestionar les emocions que provoca la situaci\u00f3.<br>Exemple: cercar suport, acceptaci\u00f3, t\u00e8cniques de relaxaci\u00f3.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p><strong>\u00bfCu\u00e1l es mejor?<\/strong> Depende. Si el problema es modificable, lo ideal es <strong>centrarnos en el problema<\/strong>. Si no lo es (como una enfermedad cr\u00f3nica), debemos <strong>trabajar sobre nuestras emociones<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"la-importancia-de-lestres-positiu-llei-de-yerkes-dodson\">La import\u00e0ncia de l\u2019estr\u00e8s positiu: Llei de Yerkes-Dodson<\/h3>\n\n\n\n<p>La <strong>Llei de Yerkes-Dodson<\/strong> explica que un nivell moderat d\u2019activaci\u00f3 i estr\u00e8s millora el rendiment, per\u00f2 un nivell massa baix o massa alt el perjudica.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Poc estr<\/strong><strong>\u00e8s<\/strong>: Baix rendiment (apatia, desmotivaci\u00f3)<\/li>\n\n\n\n<li><strong>Estr<\/strong><strong>\u00e8s \u00f2ptim:<\/strong> M\u00e0xim rendiment (atenci\u00f3, energia, motivaci\u00f3)<\/li>\n\n\n\n<li><strong>Molt estr\u00e8s<\/strong>: Baix rendiment (ansietat, bloqueig, fatiga)<\/li>\n<\/ul>\n\n\n\n<p>Per aix\u00f2, aprendre a regular el nostre nivell d\u2019activaci\u00f3 \u00e9s clau per a l\u2019\u00e8xit personal i professional.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"356\" height=\"267\" src=\"https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2016\/08\/infografia-curvatura-intensidad-duracion-estres.jpg\" alt=\"Infografia: curvatura de la intensitat i durada de l'estr\u00e8s\" class=\"wp-image-5929\" srcset=\"https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2016\/08\/infografia-curvatura-intensidad-duracion-estres.jpg 356w, https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2016\/08\/infografia-curvatura-intensidad-duracion-estres-300x225.jpg 300w\" sizes=\"(max-width: 356px) 100vw, 356px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"exercici-practic-gestionar-lestres-de-forma-conscient\">Exercici pr\u00e0ctic: Gestionar l\u2019estr\u00e8s de forma conscient<\/h2>\n\n\n\n<p>Pensa ara en una situaci\u00f3 que t\u2019estigui generant malestar. Pot ser laboral, familiar o de parella.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Identifica <strong>quins aspectes depenen de tu<\/strong> i quins no.<\/li>\n\n\n\n<li><strong style=\"font-size: 1rem;\">Centra\u2019t en el que pots controlar<\/strong><span style=\"font-size: 1rem;\">.<\/span><\/li>\n\n\n\n<li><strong>Deixa anar el que no dep\u00e8n de tu<\/strong>: gastar energia aqu\u00ed nom\u00e9s augmentar\u00e0 la teva frustraci\u00f3.<\/li>\n<\/ol>\n\n\n\n<p>Recorda: treballar en el que s\u00ed dep\u00e8n de tu et dona poder, motivaci\u00f3 i redueix l\u2019estr\u00e8s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"estrategies-per-gestionar-lestres\">Estrat\u00e8gies per gestionar l\u2019estr\u00e8s:<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Canvi de pensaments<\/strong>: Identificar i modificar pensaments negatius o irracionals que augmenten el malestar, com ara:\n<ul class=\"wp-block-list\">\n<li>Catastrofisme (&#8220;aix\u00f2 ser\u00e0 un desastre&#8221;)<\/li>\n\n\n\n<li>Sobregeneralitzaci\u00f3 (&#8220;si fallo una vegada, sempre fallar\u00e9&#8221;)<\/li>\n\n\n\n<li>Pensaments d\u2019indefensi\u00f3 (&#8220;no puc fer res&#8221;)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Canvi de comportaments<\/strong>: Modificar conductes que mantenen el problema, com l\u2019evitaci\u00f3 davant situacions que generen ansietat.<\/li>\n\n\n\n<li><strong>T\u00e8cniques de regulaci\u00f3 emocional<\/strong>:\n<ul class=\"wp-block-list\">\n<li>Respiraci\u00f3 diafragm\u00e0tica<\/li>\n\n\n\n<li>T\u00e8cnica de Grounding 5-4-3-2-1<\/li>\n\n\n\n<li>Relaxaci\u00f3 muscular progressiva<\/li>\n\n\n\n<li>Meditaci\u00f3 o mindfulness (recomanem l\u2019app &#8220;REM Volver a Casa&#8221;)<\/li>\n\n\n\n<li>Visualitzaci\u00f3 d\u2019un lloc segur<\/li>\n\n\n\n<li>Activitat f\u00edsica regular<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p>Aquestes t\u00e8cniques ajuden a <strong>reduir l<\/strong><strong>\u2019activaci\u00f3<\/strong><strong>, per\u00f2 no resolen el problema de fons<\/strong> si hi ha un conflicte o situaci\u00f3 complexa. En aquests casos, es recomana un acompanyament terap\u00e8utic per treballar l\u2019arrel del malestar.<\/p>\n\n\n\n<p>L\u2019estr\u00e8s forma part de la nostra vida i, ben gestionat, pot ser un aliat. La clau est\u00e0 a <strong>identificar-lo, entendre<\/strong><strong>\u2019<\/strong><strong>l i aplicar estrat<\/strong><strong>\u00e8<\/strong><strong>gies adequades<\/strong> perqu\u00e8 no ens controli ni faci malb\u00e9 la nostra salut. Si sents que l\u2019estr\u00e8s et supera o no aconsegueixes gestionar-lo sol\/a, no dubtis a contactar amb el nostre servei de psicologia general sanit\u00e0ria per obtenir ajuda professional. Treballar el teu benestar emocional \u00e9s una inversi\u00f3 en qualitat de vida.<\/p>\n\n\n\n<p><strong><em>Ester Oliver<br>Psic\u00f3loga General Sanitaria<br>Col. B-03379<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;estr\u00e8s \u00e9s una resposta natural i adaptativa davant els desafiaments de la vida. Tot i que sovint el veiem com [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5933,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","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":"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":"","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-4)","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-4)","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-4)","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":[28],"tags":[],"class_list":["post-2227","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psicologia-sanitaria"],"uagb_featured_image_src":{"full":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2025\/08\/estres3.jpg",995,624,false],"thumbnail":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2025\/08\/estres3-150x150.jpg",150,150,true],"medium":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2025\/08\/estres3-300x188.jpg",300,188,true],"medium_large":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2025\/08\/estres3-768x482.jpg",768,482,true],"large":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2025\/08\/estres3.jpg",995,624,false],"1536x1536":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2025\/08\/estres3.jpg",995,624,false],"2048x2048":["https:\/\/www.psicologiasexologiamallorca.com\/wp-content\/uploads\/2025\/08\/estres3.jpg",995,624,false]},"uagb_author_info":{"display_name":"Instituto Psicolog\u00eda Sexolog\u00eda","author_link":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/author\/admin\/"},"uagb_comment_info":0,"uagb_excerpt":"L&#8217;estr\u00e8s \u00e9s una resposta natural i adaptativa davant els desafiaments de la vida. Tot i que sovint el veiem com [&hellip;]","_links":{"self":[{"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/posts\/2227","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/comments?post=2227"}],"version-history":[{"count":8,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/posts\/2227\/revisions"}],"predecessor-version":[{"id":6360,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/posts\/2227\/revisions\/6360"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/media\/5933"}],"wp:attachment":[{"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/media?parent=2227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/categories?post=2227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.psicologiasexologiamallorca.com\/ca\/wp-json\/wp\/v2\/tags?post=2227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}