Hello Me Öngondoskodás füzet

Page 1


Tartalom

6ɻZMHIR E TVSNIOXVˉP .................................................................................... 5 %NɧRPɧWYRO E Jɿ^IXLI^ ................................................................................ 3 1MX NIPIRX E^ ɻRKSRHSWOSHɧW# ................................................................. 5 8ɽPLENW^SPXWɧK ɯW XIWXM TEREW^SO........................................................... 10 ɔV^IPQM XIPɳXIXXWɯK ..................................................................................... 15 % TMLIRɯW FIXIVZI^ɯWI .............................................................................20 2]YKXEPERɳXɸ KSRHSPEXSO ......................................................................... 26 &˩RXYHEX LE ŲWIQQMX RIQ GWMRɧPSOű ................................................... 29 ɠVɻQIX SOS^ɸ XIZɯOIR]WɯKIO ................................................................ 33 &IZSRɸHRM ZEPɸFER E NIPIRFIR PIRRM ..................................................... 37 )PXɯVRM E QIKW^SOSXXɸP ............................................................................. 42 ,ɧPE ............................................................................................................. 46 2]YKEPSQ QɯK EOOSV MW LE E QɧWMO JIW^ɿPX ....................................... 51 >ɧVW^ɸ .........................................................................................................54



Röviden E TVSNIOXVˉP /ɯX TW^MGLSPɸKYW XɻFF I^IV ɸVE QIKXEVXSXX XERɧ GWEHɧW ɯW IK] ɻXPIX ɘK] PIXX E ,IPPS 1I (SFS^EMROOEP W^IVIXRɯRO EVVE JIPLɳZRM E ƤK]IPQIX LSK] E QIRXɧPMW IKɯW^WɯK SP]EWZEPEQM EQMZIP ɯVHIQIW VIRHW^IVIWIR JSKPEPOS^RYRO MHˉX ɯW IRIVKMɧX W^IRXIPZI Vɧ LMW^IR REK]SR ɯVXɯOIW % ,IPPS 1I HSFS^SOEX PIKMROɧFF TVIZIRGMɸW ɻRWIKɳXˉ GɯPPEP XIVZI^XɿO QIK RIQ EP OEPQEWEO EVVE LSK] OSQSP] QIRXɧPMWTVSFPɯQɧOEX QIKSPHNEREO ZMW^SRX EVVE MKIR LSK] QIKXIHH E^ IPWˉ PɯTɯWX ɯW ɽN EHETXɳZEFF TIVWTIOXɳZɧFɸP OI^HN IP XIOMRXIRM ɯPIXIH XɯQɧMVE 1M EHNYO E OIVIXIX 8I XɻPXɻH QIK XEVXEPSQQEP

Szívből reméljük, hogy örömödet l ed majd a dob ban és az ö agadra szánt időben! 5


Ajánlásunk a füzethez % OI^IHFIR PɯZˉ Jɿ^IX JINI^IXFˉP ɧPP 1MRHIK]MO JINI^IX E HSFS^ XɯQɧNɧ LS^ OETGWSPɸHMO HI QɧWOɯTTIR )PWˉOɯRX E^ ɻRKSRHSWOSHɧW JSKEPQɧZEP MWQIVOIHLIXW^ QIK QENH I^YXɧR E^ EOEHɧP]S^ɸ ɯW E XɧQSKEXɸ XɯR]I^ˉ OIX ZIWW^ɿO WSVVE %VVE FM^XEXYRO LSK] IK] IK] JINI^IX JIPHSPKS^ɧWɧLS^ OIVIWW IK] R]YKSHX LIP]IX ɯW OɿPɻRɳXW IP QEKEHREO MHˉX ɘK] RIQ OIPP QIKW^EOɳXERSH E KSRHSPEXQIRIXIHIX RIQ XIVIPM IP QɧW E ƤK]IPQIH PINIK]I^LIXIH EQM GWEO E^ IW^IHFI NYX 7ˉX E JINI^IXIOOIP WIQ OIPP K]SVWER LEPEHRSH ,E LIXM IK] JINI^IXIX " FIMPPIW^XIW^ E^ ɯPIXIHFI ɯW E LɯX XɻFFM RETNɧR MW XSZɧFFKSRHSPSH E^ EHSXX VɯW^X E^ XɻOɯPIXIW 2I JIPIHH E^ ɻRKSRHSWOSHɧW RIQ WTVMRX WSOOEP MROɧFF QEVEXSR 7SOEOREO WIKɳX LE QɧWZEPEOMZIP TɧVLY^EQS WER XYHREO LEPEHRM FɧXVER ZSRH FI FEVɧXEMHEX ZEK] TɧVSHEX /ɻ^ɻWIR MW PIɿPLIXXIO OM OM E QEKE Jɿ^IXɯZIP ɯW YXɸPEK QIKFIW^ɯPLIXMXIO E^X EQMX W^ɳZIWIR QIKSW^XERɧXSO IK]QɧWWEP

6


I.

M I

A Z

Ö N G O N D O S K O D Á S ? 7


1. Mit jelent az öngondoskodás? %^ ɻRKSRHSWOSHɧW IK] SP]ER JSKEPSQ EQIP]VˉP OɻRR]IFF FIW^ɯPRM QMRX GWMRɧPRM )^ E TSRX YK]ERMW E PIKXɻFF IWIXFIR E XS HS PMWXɧRO ZɯKɯR W^IVITIP LMW^IR WIROM RIQ OɯVM VENXYRO W^ɧQSR LSK] XɻVˉHXɿRO I QɧV QEKYROOEP Az öngondoskodás olyan tevékenységek halmaza, amelyeket tudatoWER E^ɯVX XIW^ɿRO LSK] E QIRXɧPMW ɯV^IPQM ɯW Ƥ^MOEM IKɯW^WɯKɿROIX QIKˉVM^^ɿO /ɿPWˉ QSXMZɧGMɸ ɯW ZMWW^ENIP^ɯW RɯPOɿP WSOER IPLER]EKSPNɧO I^X E^ IK]ɯFOɯRX IPIQM W^ɿOWɯKPIXIX 1MZIP E^ ɻRKSRHSWOSHɧW E NɸPPɯXɿRO EPETNE IRRIO LMɧR]ɧFER JSOS^SXX ZIW^ɯP]RIO XIWW^ɿO OM QEKYROEX E OMɯKɯW W^SVSRKɧW ɯW HITVIWW^Mɸ XIVɯR MW %^^EP LSK] SHEƤK]IPɿRO ɻRQEKYROVE Nɸ EPETSX XIVIQXLIXɿRO E^ ɧPXEPYRO OɳZɧRX ZɧPXS^ɧWSOREO ɔW IVVI XIVQɯW^IXIWIR RIQ E^ɯVX ZER W^ɿOWɯK LSK] QɧWSO IPZɧVɧWEMREO QIKJIPIPNɿRO LERIQ E WENɧX NɸPPɯXɿRO QMEXX %^ ɻRKSRHSWOSHɧW RIQ IK] QEKYROVE IVˉW^EOSPX OɻXIPIWWɯK LERIQ IK] ɯPZI^IXIW HSPSK

8


1-8 .)0)28 %> ɠ2+32(37/3(Ɍ7#

%^ ɻRKSRHSWOSHɧW E LEXɯOSR]WɧK QIPPIXX E LERKYPEXYROVE MW NɸXɯOSR] LEXɧWWEP ZER IVˉWɳXM E^ MQQYRVIRHW^IVX E WXVIWW^IP OETGWSPEXSW QIK FIXIKIHɯWIO QIKIPˉ^ɯWɯFIR MW W^IVITIX NɧXW^MO IQIPPIXX GWɻOOIRXM E W^SVSRKɧW QɯVXɯOɯX &ɧXVER QSRHLEXNYO XILɧX LSK] E^ ɻRKSRHSWOSHɧW IK]JENXE FIJIOXIXɯW ɻRQEKYROFE 4IVW^I LE IHHMK RIQ MKE^ɧR JSVHɳXSXXɧP Vɧ MHˉX RIQ IK]W^IV˩ LS^^ɧOI^HIRM )^ E Jɿ^IX EFFER WIKɳX LSK] ƤK]IP QIX JSVHɳXW E WENɧX NɸPPɯXIHVI QIKXERYPN KSRHSWOSHRM QEKEHVɸP XIWXM PIPOM ɯVXIPIQFIR IK]EVɧRX ɯW JIPMWQIVH E^SOEX E XɯR]I^ˉOIX EQIP]IO OSVɧFFER EOEHɧP]S^XEO IFFIR E JSP]EQEXFER

Tudtad? A kellemes emlékek felidézése pozitívan hat a jóllétünkre. Amikor felMHɯ^ɿRO IK] QɽPXFIPM IWIQɯR]X SP]ER QMRXLE PINɧXW^ERɧRO IK] ƤPQIX a fejünkben: ez segít újra átélni a boldog perceket, és szinte instant javítja a hangulatunkat. Elég napi 8 percet rászánnod a nosztalgiázásra1, és máris jobb lesz a közérzeted :)

1

Lyubomirsky, S., Sheldon, K.M., Schkade, D. (2005). Pursuing happiness: The architecture of

sustainable change. Review of General Psychology, 9(2), 111.

9


1-8 .)0)28 %> ɠ2+32(37/3(Ɍ7#

D ÁT ! ÓBÁLD KI! ÉL R P ! T Á D L O GOND

Emlék-kép gyakorlat 1MIPˉXX FIPIZɧKRɧP E OɻZIXOI^ˉ JINI^IXFI MHɯ^^ JIP IK] SP]ER IQPɯOIX EQM OSV NɸP ɯVI^XIH QEKEH E FˉVɻHFIR ɘVH PI LSK] QM XɻVXɯRX ɯW LSK] ɯVI^XIH QEKEH /MO ZIXXIO OɻVɿP# 1MP]IR ɳ^IOIX MPPEXSOEX ɯVI^XɯP# 1MX LEPPSXXɧP IOOSV# 8IPNIWIR IK]IHM LSK] OM LSK]ER XɻPXˉHMO JIP 6EKEHH QIK I^X E^ IQPɯOIX I^ MVɧR]X QYXEXLEX LSK] XI W^IQɯP] W^IVMRX QMFˉP QIVɳXIW^ E PIKXɻFFIX PILIX LSK] XɻFF LEWSRPɸVE PIW^ W^ɿOWɯKIH E OɻZIXOI^ˉ MHˉW^EOFER

10


II.

M I É R T FON TOS?

11