{"id":949,"date":"2024-11-14T16:02:08","date_gmt":"2024-11-14T16:02:08","guid":{"rendered":"https:\/\/www.trefnos.org\/?p=949"},"modified":"2024-11-14T16:02:08","modified_gmt":"2024-11-14T16:02:08","slug":"rehabilitace-jakou-jsem-necekala-kdyz-se-uceni-odpocinku-stane-hlavnim-bodem-dne","status":"publish","type":"post","link":"https:\/\/www.trefnos.org\/?p=949","title":{"rendered":"Rehabilitace, jakou jsem ne\u010dekala: Kdy\u017e se u\u010den\u00ed odpo\u010dinku stane hlavn\u00edm bodem dne"},"content":{"rendered":"\n<p><em>I 30 sekund pauza se po\u010d\u00edt\u00e1&#8230; Kdy\u017e jsem se chystala na rehabilitaci, moje p\u0159edstava byla jasn\u00e1 \u2013 \u010dekala jsem klasickou fyzioterapii: trochu cvi\u010den\u00ed, protahov\u00e1n\u00ed, posilov\u00e1n\u00ed\u2026 Tak\u017ee si dok\u00e1\u017eete p\u0159edstavit moje p\u0159ekvapen\u00ed, kdy\u017e jsem p\u0159i\u0161la na svou rehabilitaci a m\u00edsto t\u011blocvi\u010dny m\u011b posadili ke stolu, jako bych m\u011bla za\u010d\u00edt pracovat v kancel\u00e1\u0159i. \u201ePo\u010dkejte, to je ta rehabilitace?\u201c myslela jsem si. M\u00edsto rotopedu nebo cvi\u010den\u00ed s gumou jsem sed\u011bla u monitoru a \u010dekala, co bude d\u00e1l. <\/em><\/p>\n\n\n\n<p>Ale nakonec jsem zjistila, \u017ee tohle bylo p\u0159esn\u011b to, co jsem pot\u0159ebovala. Tahle terapie byla tentokr\u00e1t zam\u011b\u0159en\u00e1 na jin\u00fd z m\u00fdch probl\u00e9m\u016f &#8211; \u00fanavnost. Na boj s vy\u010derp\u00e1n\u00edm, kter\u00fd jsem tak\u00e9 pot\u0159ebovala zvl\u00e1dnout. A tady p\u0159i\u0161lo n\u011bco, co m\u011b opravdu dost p\u0159ekvapilo \u2013 rehabilitace zam\u011b\u0159en\u00e1 na to, jak spr\u00e1vn\u011b odpo\u010d\u00edvat. Jestli se taky ob\u010das c\u00edt\u00edte na pokraji sil a nev\u00edte, jak to uko\u010d\u00edrovat, m\u00e1m p\u00e1r praktick\u00fdch tip\u016f, kter\u00e9 jsem si odnesla a l\u00edb\u00ed se mi pro svou jednoduchost a tedy i re\u00e1lnost je zapojit do b\u011b\u017en\u00e9ho \u017eivota. Nejsou to \u017e\u00e1dn\u00e1 kouzla, sp\u00ed\u0161 jednoduch\u00e9 kroky, jak se nau\u010dit spr\u00e1vn\u011b odpo\u010d\u00edvat.&nbsp;<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tip #1: Napl\u00e1nujte si pauzy \u2013 stejn\u011b jako ostatn\u00ed aktivity<\/strong><\/h2>\n\n\n\n<p>Pl\u00e1nujete si v\u0161echny \u00fakoly do kalend\u00e1\u0159e, ale odpo\u010dinek? To v\u011bt\u0161in\u011b z n\u00e1s p\u0159ipad\u00e1 trochu pra\u0161t\u011bn\u00e9. P\u0159eci pozn\u00e1m, a\u017e u\u017e nebudu moci, ne? Tak to ale nefunguje. Pravda je, \u017ee \u00fanava je nedostatek energie a \u010dasto si toho ani nev\u0161imneme, dokud nejsme \u00fapln\u011b vy\u010derpan\u00ed. Dokud si \u010dlov\u011bk neza\u010dne pauzy pl\u00e1novat, snadno sklouzla k tomu, \u017ee aktivitu d\u011bl\u00e1 a\u017e do chv\u00edle, kdy u\u017e jsem opravdu nem\u016f\u017ee. N\u00e1sledky zn\u00e1me..v\u00edce dn\u00ed odpo\u010d\u00edv\u00e1n\u00ed, kdy neud\u011bl\u00e1me v\u016fbec nic.&nbsp;<\/p>\n\n\n\n<p>J\u00e1 se b\u00e1la, \u017ee m\u011b odpo\u010dinek vytrhne z tzv. flow, tedy stavu, kdy jste pohlceni t\u00edm, co d\u011bl\u00e1te, a pr\u00e1ce v\u00e1m jde od ruky. To je p\u0159ece c\u00edl se do takov\u00e9ho stavu dostat, ne? Flow je skv\u011bl\u00e9, ale tak\u00e9 stoj\u00ed hodn\u011b energie, kterou je pot\u0159eba pravideln\u011b dopl\u0148ovat. Ob\u010dasn\u00e1 pauza v\u00e1s nakonec dostane d\u00e1l \u2013 pomalej\u0161\u00ed tempo toti\u017e pom\u016f\u017ee zvl\u00e1dnout v\u00edc, ne\u017e kdy\u017e jedete na doraz.<br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tip #2: Kr\u00e1tk\u00e9 pauzy jsou kl\u00ed\u010d<\/strong><\/h2>\n\n\n\n<p>B\u011bhem sezen\u00ed jsem dostala jednu z nejcenn\u011bj\u0161\u00edch rad. V\u011bt\u0161ina z n\u00e1s si toti\u017e automaticky p\u0159edstavuje pauzu jako deset nebo patn\u00e1ct minut, ale nemus\u00ed to tak b\u00fdt. N\u011bkdy sta\u010d\u00ed jen p\u00e1r vte\u0159in, b\u011bhem kter\u00fdch se odpoj\u00edte od \u010dinnosti. M\u016f\u017ee to b\u00fdt dou\u0161ek vody, kr\u00e1tk\u00e9 prota\u017een\u00ed nebo t\u0159i hlubok\u00e9 n\u00e1dechy a v\u00fddechy. C\u00edlem je hlavn\u011b to, aby si t\u011blo i mysl trochu odpo\u010dinuli, a vy jste mohli pokra\u010dovat.<\/p>\n\n\n\n<p>V\u011bt\u0161ina z n\u00e1s m\u00e1 n\u011bjak zafixov\u00e1no, \u017ee pauza znamen\u00e1 deset nebo patn\u00e1ct minut. To jsou ty na\u0161e \u201e\u0161koln\u00ed p\u0159est\u00e1vky\u201c, na kter\u00e9 jsme zvykl\u00ed. Jen\u017ee \u2013 kdo \u0159\u00edk\u00e1, \u017ee pauza mus\u00ed b\u00fdt takhle dlouh\u00e1? Za\u010d\u00edt s takhle dlouh\u00fdmi pauzami je pro za\u010d\u00e1tek t\u011b\u017ek\u00e9. Dozv\u011bd\u011bla jsem se, \u017ee odpo\u010dinek m\u016f\u017ee b\u00fdt i n\u011bco mnohem krat\u0161\u00edho a nen\u00e1ro\u010dn\u00e9ho. Prost\u011b za\u010d\u00e1te\u010dnick\u00e1 verze, ne\u017e se pou\u0161t\u011bt do n\u011b\u010deho, co n\u00e1s od dal\u0161\u00ed pr\u00e1ce odrad\u00ed. D\u00e1t si kr\u00e1tkou p\u0159est\u00e1vku, klidn\u011b jen na p\u00e1r vte\u0159in, a u\u017e jen to m\u016f\u017ee t\u011blu d\u00e1t \u010das na regeneraci. Nen\u00ed to o d\u00e9lce pauzy, ale o tom, jak \u010dasto ji m\u00e1te. Jde o odpout\u00e1n\u00ed se od pr\u00e1v\u011b vykon\u00e1van\u00e9 aktivity. Kr\u00e1tk\u00e1 pauza m\u016f\u017ee b\u00fdt jen p\u00e1r hlubok\u00fdch n\u00e1dech\u016f, prot\u00e1hnut\u00ed nebo prost\u011b proch\u00e1zka na z\u00e1chod \u2013 a najednou se c\u00edt\u00edte l\u00e9pe.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/www.trefnos.org\/wp-content\/uploads\/2024\/11\/20241110_100911-01.png\" alt=\"\" class=\"wp-image-953\" srcset=\"https:\/\/www.trefnos.org\/wp-content\/uploads\/2024\/11\/20241110_100911-01.png 800w, https:\/\/www.trefnos.org\/wp-content\/uploads\/2024\/11\/20241110_100911-01-300x169.png 300w, https:\/\/www.trefnos.org\/wp-content\/uploads\/2024\/11\/20241110_100911-01-768x432.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tip #3: U\u010dte se odpojovat &#8211; aneb, co d\u011blat o pauze<\/strong><\/h2>\n\n\n\n<p>Kdy\u017e u\u017e se v\u00e1m poda\u0159\u00ed si pauzu d\u00e1t, co s n\u00ed? J\u00e1 jsem se hodn\u011bkr\u00e1t sna\u017eila za\u0159adit desetiminutovky, ale co b\u011bhem nich d\u011blat? Chvilku kouk\u00e1m z okna, pak si \u0159\u00edk\u00e1m, \u017ee o tom d\u00fdch\u00e1n\u00ed, tak to zkou\u0161\u00edm\u2026 Po\u0159\u00e1d se tak n\u011bjak bokem kouk\u00e1m po hodink\u00e1ch, jestli u\u017e to m\u00e1m za sebou, a na konci se ani trochu odpo\u010dat\u00e1 nec\u00edt\u00edm. Mozek, zvykl\u00fd jet na pln\u00e9 obr\u00e1tky, se moc neum\u00ed vypnout. V tu chv\u00edli p\u0159ijde na \u0159adu jednoduch\u00fd trik. M\u016f\u017eete se soust\u0159edit na v\u011bci, kter\u00e9 v\u00e1s \u201eodpoj\u00ed\u201c od aktu\u00e1ln\u00ed \u010dinnosti \u2013 t\u0159eba zm\u00edn\u011bn\u00fd dou\u0161ek vody. V tom moment\u011b t\u011blo za\u010dne zkoumat, co vlastn\u011b pot\u0159ebuje \u2013 dal\u0161\u00ed pit\u00ed, odsko\u010dit si (hodn\u011b u\u017e jsme pili), mo\u017en\u00e1 del\u0161\u00ed pauzu, n\u011bco mal\u00e9ho k j\u00eddlu? Kdy\u017e si dovol\u00edte jen tu chvilku na zji\u0161t\u011bn\u00ed, jak se c\u00edt\u00edte, zjist\u00edte, \u017ee se v\u00e1m nejen odpo\u010dine, ale i p\u0159em\u00fd\u0161l\u00ed jasn\u011bji.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tip #4: Pozor na fale\u0161n\u00e9 \u201edob\u00edjen\u00ed\u201c<\/strong><\/h2>\n\n\n\n<p>Te\u010f k n\u011b\u010demu, co v\u0161ichni dob\u0159e zn\u00e1me \u2013 kafe, energetick\u00e9 n\u00e1poje. Kdy\u017e v\u00e1m doch\u00e1z\u00ed \u0161\u0165\u00e1va, co si d\u00e1te? Red Bull? Dvojit\u00e9 espresso? V\u0161ichni to zn\u00e1me, ale m\u00e1lokdo p\u0159em\u00fd\u0161l\u00ed nad t\u00edm, \u017ee tahle \u201edob\u00edje\u010dka\u201c je sp\u00ed\u0161 jen iluze. Fyzioterapeut mi to kr\u00e1sn\u011b p\u0159irovnal k pen\u011bz\u016fm \u2013 je to jako j\u00edt si p\u016fj\u010dit, kdy\u017e nem\u00e1te vlastn\u00ed finance. Jasn\u011b, te\u010f m\u00e1te na utr\u00e1cen\u00ed, ale v budoucnu v\u00e1s to bude n\u011bco st\u00e1t. A s energi\u00ed je to stejn\u00e9. K\u00e1va nebo energetick\u00e9 n\u00e1poje v\u00e1m toti\u017e nedodaj\u00ed energii \u2013 jen ji \u201evyp\u016fj\u010d\u00ed\u201c z va\u0161eho budouc\u00edho j\u00e1, a to se pozd\u011bji projev\u00ed je\u0161t\u011b v\u011bt\u0161\u00ed \u00fanavou. M\u00edsto toho je lep\u0161\u00ed naj\u00edt opravdov\u00fd zp\u016fsob, jak dopl\u0148ovat energii, t\u0159eba pr\u00e1v\u011b pravideln\u00fdmi kr\u00e1tk\u00fdmi pauzami.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tip #5: Db\u00e1t na z\u00e1kladn\u00ed pot\u0159eby<\/strong><\/h2>\n\n\n\n<p>J\u00e1 se \u010dasto ocit\u00e1m v situaci, kdy si \u0159\u00edk\u00e1m (a v\u011b\u0159\u00edm, \u017ee nejsem jedin\u00e1): \u201eNapiju se, a\u017e to dod\u011bl\u00e1m\u2026 naj\u00edm se hned, jak skon\u010d\u00edm s t\u00edmhle.\u201c A nakonec to odkl\u00e1d\u00e1te d\u00e1l a d\u00e1l, nebo se objev\u00ed n\u011bco dal\u0161\u00edho, co chceme hned ud\u011blat. Zanedb\u00e1v\u00e1n\u00ed z\u00e1kladn\u00edch pot\u0159eb je jedn\u00edm z d\u016fvod\u016f, pro\u010d se unav\u00edme d\u0159\u00edv, ne\u017e by bylo nutn\u00e9. M\u00edsto toho sta\u010d\u00ed pravideln\u011b myslet na drobnosti, jako je napit\u00ed nebo p\u00e1r n\u00e1dech\u016f, a doplnit tak energii v pr\u016fb\u011bhu dne. Dovolit si by\u0165 malinkatou p\u0159est\u00e1vku, pom\u016f\u017ee udr\u017eet t\u011blo d\u00e9le v chodu. A t\u00edm se dost\u00e1v\u00e1me do posledn\u00edho tipu.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tip #6: Ob\u010das zpomalit, abyste do\u0161li d\u00e1l<\/strong><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 se v\u00e1m to zd\u00e1 nelogick\u00e9, ale zpomalen\u00ed v\u00e1s m\u016f\u017ee posunout d\u00e1l. Nen\u00ed um\u011bn\u00ed se vydat ze v\u0161ech sil. To se pak projev\u00ed vy\u010derp\u00e1n\u00edm nebo n\u00e1hl\u00fdm poklesem energie, kdy u\u017e prost\u011b nem\u016f\u017eete d\u00e1l. Pokud si napl\u00e1nujete \u010das na zpomalen\u00ed a odpo\u010dinek, nejen\u017ee zvl\u00e1dnete v\u00edc, ale budete se c\u00edtit mnohem l\u00e9pe. Je to, jako kdy\u017e si p\u0159edstav\u00edte maratonsk\u00e9ho b\u011b\u017ece b\u011b\u017ece, ten tak\u00e9 neb\u011b\u017e\u00ed celouhodbu sprintem, mus\u00ed si energii na cel\u00fd b\u011bh naporcovat.&nbsp;<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kdybych tohle v\u011bd\u011bla d\u0159\u00edv, odpo\u010d\u00edvala bych l\u00edp<\/strong><\/h2>\n\n\n\n<p>Cel\u00e1 tahle rehabilita\u010dn\u00ed zku\u0161enost mi uk\u00e1zala, \u017ee odpo\u010dinek nen\u00ed zbyte\u010dn\u00fd luxus, ale nutnost. Mo\u017en\u00e1 i vy bojujete s \u00fanavou nebo p\u0159et\u00ed\u017een\u00edm. Zkuste si proto napl\u00e1novat pauzy, stejn\u011b jako v\u0161echny ostatn\u00ed aktivity, a uvid\u00edte, jak\u00fd rozd\u00edl to ud\u011bl\u00e1. Nepodce\u0148ujte s\u00edlu mal\u00fdch p\u0159est\u00e1vek a nepodce\u0148ujte z\u00e1kladn\u00ed biologick\u00e9 pot\u0159eby, proto\u017ee to m\u016f\u017ee b\u00fdt p\u0159esn\u011b to, co v\u00e1s udr\u017e\u00ed v chodu cel\u00fd den.&nbsp;<br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I 30 sekund pauza se po\u010d\u00edt\u00e1&#8230; Kdy\u017e jsem se chystala na rehabilitaci, moje p\u0159edstava byla jasn\u00e1 \u2013 \u010dekala jsem klasickou fyzioterapii: trochu cvi\u010den\u00ed, protahov\u00e1n\u00ed, posilov\u00e1n\u00ed\u2026 Tak\u017ee si dok\u00e1\u017eete p\u0159edstavit moje p\u0159ekvapen\u00ed, kdy\u017e jsem p\u0159i\u0161la na svou rehabilitaci a m\u00edsto t\u011blocvi\u010dny m\u011b posadili ke stolu, jako bych m\u011bla za\u010d\u00edt pracovat v kancel\u00e1\u0159i. \u201ePo\u010dkejte, to je ta [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":952,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[32,31,30],"class_list":["post-949","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-terapie-a-techniky","tag-odpocinek","tag-pauza","tag-unavitelnost","entry","has-media"],"_links":{"self":[{"href":"https:\/\/www.trefnos.org\/index.php?rest_route=\/wp\/v2\/posts\/949","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trefnos.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trefnos.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trefnos.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trefnos.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=949"}],"version-history":[{"count":2,"href":"https:\/\/www.trefnos.org\/index.php?rest_route=\/wp\/v2\/posts\/949\/revisions"}],"predecessor-version":[{"id":955,"href":"https:\/\/www.trefnos.org\/index.php?rest_route=\/wp\/v2\/posts\/949\/revisions\/955"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trefnos.org\/index.php?rest_route=\/wp\/v2\/media\/952"}],"wp:attachment":[{"href":"https:\/\/www.trefnos.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=949"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trefnos.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=949"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trefnos.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=949"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}