{"id":10655,"date":"2025-09-10T12:17:21","date_gmt":"2025-09-10T12:17:21","guid":{"rendered":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/?p=10655"},"modified":"2025-09-10T12:18:13","modified_gmt":"2025-09-10T12:18:13","slug":"tehnici-psihoterapeutice-din-terapia-cognitiv-comportamentala-cbt-si-acceptare-si-angajament-act-de-reducere-a-durerii","status":"publish","type":"post","link":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/2025\/09\/10\/tehnici-psihoterapeutice-din-terapia-cognitiv-comportamentala-cbt-si-acceptare-si-angajament-act-de-reducere-a-durerii\/","title":{"rendered":"Tehnici psihoterapeutice din terapia cognitiv-comportamental\u0103 (CBT) \u015fi acceptare \u015fi angajament (ACT) de reducere a durerii"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"502\" height=\"750\" src=\"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/wp-content\/uploads\/2025\/09\/poza_articol.png\" alt=\"\" class=\"wp-image-10656\" srcset=\"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/wp-content\/uploads\/2025\/09\/poza_articol.png 502w, https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/wp-content\/uploads\/2025\/09\/poza_articol-201x300.png 201w\" sizes=\"(max-width: 502px) 100vw, 502px\" \/><\/figure>\n\n\n\n<p><strong>1. Restructurarea cognitiv\u0103 (CBT) + Acceptarea durerii (ACT)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>CBT:<\/em> Persoana identific\u0103 g\u00e2ndul care \u00eei provoac\u0103 disconfort \u201eDurerea nu se va opri niciodat\u0103, nu pot face nimic.\u201d<\/li>\n\n\n\n<li><em>ACT:<\/em> \u00cen loc s\u0103 lupte cu durerea sau s\u0103 fie prins \u00een lupta cu g\u00e2ndul, persoana \u00eenva\u021b\u0103 s\u0103 \u00eel accepte ca un simplu g\u00e2nd: \u201eEste doar un g\u00e2nd, nu trebuie s\u0103-l evit sau s\u0103-l las s\u0103 m\u0103 controleze.\u201d<\/li>\n\n\n\n<li><em>Rezultat:<\/em> Reducerea anxiet\u0103\u021bii generate de g\u00e2ndurile distorsionate \u0219i cre\u0219terea flexibilit\u0103\u021bii psihologice.<\/li>\n<\/ul>\n\n\n\n<p><strong>2. Tehnici de relaxare (CBT) + Mindfulness (ACT)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>CBT:<\/em> Respira\u021bie profund\u0103 \u0219i relaxare muscular\u0103 progresiv\u0103 pentru diminuarea tensiunii musculare ce amplific\u0103 durerea.<\/li>\n\n\n\n<li><em>ACT:<\/em> Con\u0219tientizarea senza\u021biilor de durere \u00een prezent f\u0103r\u0103 judecat\u0103, cu acceptare necondi\u021bionat\u0103.<\/li>\n\n\n\n<li><em>Rezultat:<\/em> Reducerea stresului \u0219i calmarea reac\u021biilor emo\u021bionale adi\u021bionale la durere.<\/li>\n<\/ul>\n\n\n\n<p><strong>3. Expunerea gradual\u0103 (CBT) + Angajamentul fa\u021b\u0103 de valori (ACT)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>CBT:<\/em> Re\u00eentoarcerea treptat\u0103 la activit\u0103\u021bi evitate din cauza durerii, pentru a diminua frica \u0219i evitarea.<\/li>\n\n\n\n<li><em>ACT:<\/em> Focus pe ce este important pentru persoana respectiv\u0103 (ex. familie, hobby-uri), folosind durerea ca un context peste care s\u0103 tr\u0103iasc\u0103 via\u021ba valorilor sale.<\/li>\n\n\n\n<li><em>Rezultat:<\/em> Cre\u0219terea implic\u0103rii \u00een via\u021b\u0103 \u0219i diminuarea impactului evit\u0103rii asupra suferin\u021bei.<\/li>\n<\/ul>\n\n\n\n<p><strong>4. Monitorizarea durerii \u0219i jurnalul durerii (CBT) + Difuziune cognitiv\u0103 (ACT)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>CBT:<\/em> Urm\u0103rirea periodic\u0103 a durerii, emo\u021biilor \u0219i g\u00e2ndurilor negative asociate pentru a \u00een\u021belege tiparele.<\/li>\n\n\n\n<li><em>ACT:<\/em> Tehnici de \u201edifuziune cognitiv\u0103\u201d pentru a reduce ata\u0219amentul emo\u021bional \u0219i mental fa\u021b\u0103 de g\u00e2ndurile dureroase (\u201eUn g\u00e2nd nu e neap\u0103rat adev\u0103rul\u201d).<\/li>\n\n\n\n<li><em>Rezultat:<\/em> O distan\u021bare mai s\u0103n\u0103toas\u0103 fa\u021b\u0103 de suferin\u021ba mental\u0103 \u0219i emo\u021bional\u0103 asociat\u0103 durerii.<\/li>\n<\/ul>\n\n\n\n<p><strong>5. Activarea comportamental\u0103 (CBT) + Flexibilitate psihologic\u0103 (ACT)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>CBT:<\/em> Planificarea \u0219i implicarea \u00een activit\u0103\u021bi pl\u0103cute \u0219i semnificative pentru a cre\u0219te calitatea vie\u021bii.<\/li>\n\n\n\n<li><em>ACT:<\/em> Men\u021binerea angajamentului fa\u021b\u0103 de aceste activit\u0103\u021bi indiferent de fluctua\u021bia durerii sau a disconfortului.<\/li>\n\n\n\n<li><em>Rezultat:<\/em> Men\u021binerea func\u021bion\u0103rii \u0219i \u00eembun\u0103t\u0103\u021birea bun\u0103st\u0103rii prin implicare \u00een via\u021b\u0103.<\/li>\n<\/ul>\n\n\n\n<p><strong>Tehnici psihologice de a face fa\u0163\u0103 pierderii unui organ, sim\u0163, membru, etc. \u2013 poza 6<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Evaluarea \u0219i con\u0219tientizarea reac\u021biilor emo\u021bionale \u0219i cognitive<\/strong><\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persoana identific\u0103 g\u00e2ndurile negative legate de pierdere (exemplu: \u201eVia\u021ba mea s-a terminat\u201d).<\/li>\n\n\n\n<li>Noteaz\u0103 emo\u021biile asociate (triste\u021be, furie, fric\u0103).<\/li>\n\n\n\n<li><strong>Restructurarea cognitiv\u0103 (CBT)<\/strong><\/li>\n\n\n\n<li>Persoana \u00eenva\u021b\u0103 s\u0103 recunoasc\u0103 \u0219i s\u0103 conteste g\u00e2ndurile exagerate sau catastrofice, de ex:<br><em>G\u00e2nd: \u201eNu voi mai putea fi niciodat\u0103 normal.\u201d<br>Restructurare: \u201eEste o schimbare dificil\u0103, dar pot g\u0103si noi modalit\u0103\u021bi de a tr\u0103i o via\u021b\u0103 semnificativ\u0103.\u201d<\/em><\/li>\n\n\n\n<li><strong>Acceptarea situa\u021biei \u0219i a durerii emo\u021bionale (ACT)<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persoana practic\u0103 acceptarea durerii \u0219i a pierderii f\u0103r\u0103 lupt\u0103 extenuant\u0103, folosind afirma\u021bii ca: \u201e<em>Aceasta este o parte a vie\u021bii mele acum, dar via\u021ba mea continu\u0103<\/em>.\u201d<\/li>\n\n\n\n<li>Se realizeaz\u0103 distan\u021barea cognitiv\u0103, g\u00e2ndurile fiind v\u0103zute ca simple evenimente mentale, nu ca adev\u0103ruri absolute.<\/li>\n\n\n\n<li><strong>Mindfulness \u0219i con\u0219tientizarea momentului prezent (ACT)<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Exerci\u021bii de mindfulness pentru a observa tr\u0103irile emo\u021bionale f\u0103r\u0103 a le judeca sau a le suprima.<\/li>\n\n\n\n<li>Ajut\u0103 la reducerea suferin\u021bei emo\u021bionale prin prezen\u021ba con\u0219tient\u0103.<\/li>\n\n\n\n<li><strong>Activarea comportamental\u0103 \u0219i angajamentul fa\u021b\u0103 de valori (CBT+ACT)<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stabilirea unor activit\u0103\u021bi semnificative aliniate valorilor personale, chiar dac\u0103 exist\u0103 disconfort sau durere (ex: rela\u021bii familiale, hobby-uri).<\/li>\n\n\n\n<li>Planificare gradual\u0103 a implic\u0103rii \u00een aceste activit\u0103\u021bi pentru a reduce evitarea \u0219i izolare.<\/li>\n\n\n\n<li><strong>Monitorizarea progresului \u0219i ajustarea planului<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Utilizarea jurnalelor emo\u021bionale \u0219i a durerii pentru urm\u0103rirea schimb\u0103rilor.<\/li>\n\n\n\n<li>Reevaluarea pas cu pas \u0219i adaptarea strategiilor dup\u0103 nevoi.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>1. Restructurarea cognitiv\u0103 (CBT) + Acceptarea durerii (ACT) 2. Tehnici de relaxare (CBT) + Mindfulness (ACT) 3. Expunerea gradual\u0103 (CBT) + Angajamentul fa\u021b\u0103 de valori (ACT) 4. Monitorizarea durerii \u0219i jurnalul durerii (CBT) + Difuziune cognitiv\u0103 (ACT) 5. Activarea comportamental\u0103 (CBT) + Flexibilitate psihologic\u0103 (ACT) Tehnici psihologice de a face fa\u0163\u0103 pierderii unui organ, sim\u0163, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[102],"tags":[],"class_list":["post-10655","post","type-post","status-publish","format-standard","hentry","category-articole"],"_links":{"self":[{"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/posts\/10655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/comments?post=10655"}],"version-history":[{"count":1,"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/posts\/10655\/revisions"}],"predecessor-version":[{"id":10657,"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/posts\/10655\/revisions\/10657"}],"wp:attachment":[{"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/media?parent=10655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/categories?post=10655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/asociatiaverticalsanatatefizicasipsihica.com\/index.php\/wp-json\/wp\/v2\/tags?post=10655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}