{"id":10462,"date":"2024-08-22T13:03:21","date_gmt":"2024-08-22T11:03:21","guid":{"rendered":"https:\/\/www.astrodose.eu\/?p=10462"},"modified":"2024-08-22T13:04:03","modified_gmt":"2024-08-22T11:04:03","slug":"cum-ne-ajuta-microdozarea-sa-ne-mentinem-obiceiurile-de-sanatate","status":"publish","type":"post","link":"https:\/\/www.astrodose.eu\/ro\/benefits\/wellness\/how-microdosing-helps-us-to-maintain-our-health-habits\/","title":{"rendered":"Cum ne ajut\u0103 microdozarea s\u0103 ne men\u021binem obiceiurile de s\u0103n\u0103tate"},"content":{"rendered":"<p style=\"font-size:21px\"><strong>Se pare c\u0103, \u00een orice moment, majoritatea dintre noi ne afl\u0103m \u00een c\u0103l\u0103torii de \u00eembun\u0103t\u0103\u021bire personal\u0103 sau de wellness. Cu toate acestea, odat\u0103 ce am reu\u0219it \u00een cele din urm\u0103 s\u0103 implement\u0103m aceste obiceiuri bune - fie ele exerci\u021bii fizice, alimenta\u021bie s\u0103n\u0103toas\u0103, o practic\u0103 de medita\u021bie, reducerea consumului de alcool etc. - ce urmeaz\u0103? Odat\u0103 ajun\u0219i acolo, cum ne asigur\u0103m c\u0103 r\u0103m\u00e2nem pe aceast\u0103 cale virtuoas\u0103?<\/strong><\/p>\n\n\n\n<p><strong>\u00cen majoritatea basmelor, prin\u021bul \u0219i prin\u021besa se c\u0103s\u0103toresc, iar apoi povestea se \u00eencheie. Ei tr\u0103iesc \"ferici\u021bi p\u00e2n\u0103 la ad\u00e2nci b\u0103tr\u00e2ne\u021bi\", sau cel pu\u021bin a\u0219a se spune. Cu toate acestea, nu afl\u0103m nimic despre via\u021ba lor de zi cu zi dup\u0103 ce \u0219i-au atins scopul&nbsp;<em>(\u00een acest caz c\u0103s\u0103toria.)&nbsp;<\/em>Dar dac\u0103 men\u021binerea acelei iubiri de basm nu este de fapt at\u00e2t de u\u0219oar\u0103 pe c\u00e2t pare?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"498\" height=\"281\" src=\"https:\/\/www.astrodose.eu\/wp-content\/uploads\/cinderella-gif.gif\" alt=\"\" class=\"wp-image-10463\" style=\"width:840px;height:auto\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-self-improvement-a-happily-ever-after\">\u00cembun\u0103t\u0103\u021birea personal\u0103 - Un \"ferici\u021bi p\u00e2n\u0103 la ad\u00e2nci b\u0103tr\u00e2ne\u021bi\"?<\/h2>\n\n\n\n<p>\u00cen multe feluri, acesta este \u0219i modul \u00een care ne vedem obiectivele de autodep\u0103\u0219ire. Te-ai l\u0103sat de b\u0103ut! Ai sl\u0103bit! Te-ai dezintoxicat de social media! Dar, spre deosebire de un basm, acesta nu este sf\u00e2r\u0219itul pove\u0219tii noastre din via\u021ba real\u0103. Se acord\u0103 mult mai pu\u021bin\u0103 aten\u021bie la ceea ce urmeaz\u0103 de fapt. Este nevoie de efort pentru a men\u021bine aceste obiceiuri bune, iar uneori acest efort poate fi dificil, nepl\u0103cut sau de-a dreptul plictisitor. Este interesant \u0219i motivant s\u0103 lucrezi pentru atingerea unui obiectiv. Lucrul de a r\u0103m\u00e2ne acolo dup\u0103 ce ai ajuns poate fi mai pu\u021bin interesant. Acest lucru este amplificat dac\u0103 avem o zi proast\u0103 sau o perioad\u0103 dificil\u0103 - atunci ne putem trezi c\u0103ut\u00e2nd din nou confort \u00een s\u00e2nul obiceiurilor noastre proaste.&nbsp;<\/p>\n\n\n\n<p>Din fericire, cercet\u0103rile recente privind poten\u021bialul terapeutic al microdozelor de psilocibin\u0103 au ar\u0103tat c\u0103, pe l\u00e2ng\u0103 tratarea afec\u021biunilor mintale de la\u00a0<a href=\"https:\/\/www.astrodose.eu\/ro\/beneficii\/administrarea-de-trufe-magice-pentru-depresie\/\" target=\"_blank\" rel=\"noreferrer noopener\">depresie<\/a>\u00a0la\u00a0<a href=\"https:\/\/www.astrodose.eu\/ro\/beneficii\/luati-trufe-magice-pentru-durerile-de-cap\/\" target=\"_blank\" rel=\"noreferrer noopener\">dureri de cap \u00een form\u0103 de cluster<\/a>, psihedelicele ne pot ajuta nu numai s\u0103 facilit\u0103m, ci \u0219i s\u0103 men\u021binem schimb\u0103ri comportamentale pozitive.\u00a0\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/www.wholecelium.com\/wp-content\/uploads\/sign-good-habits.jpg\" alt=\"\" class=\"wp-image-205101\" style=\"width:840px;height:auto\"\/><figcaption class=\"wp-element-caption\"><em><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">Fotografie de Austin Chan pe Unsplash<\/mark><\/em><\/figcaption><\/figure>\n\n\n\n<p>A\u0219adar, cum ne pot ajuta psihedelicele s\u0103 ne men\u021binem obiceiurile bune odat\u0103 ce le-am dob\u00e2ndit? S\u0103 analiz\u0103m cercet\u0103rile...<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-psychedelics-can-help-us-maintain-our-health-goals\">Cum microdozarea psilocibinei ne poate ajuta s\u0103 ne men\u021binem obiectivele de s\u0103n\u0103tate<\/h3>\n\n\n\n<p>\u00centr-o lucrare intitulat\u0103&nbsp;<em><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/02698811211008554\" target=\"_blank\" rel=\"noreferrer noopener\">Psihedelicele \u0219i schimbarea comportamentelor de s\u0103n\u0103tate<\/a><\/em>, publicat de&nbsp;<em>Reviste Sage&nbsp;<\/em>\u00een 2021, cercet\u0103torii au identificat numeroase mecanisme care explic\u0103 modul \u00een care psihedelicele \u00ee\u0219i exercit\u0103 magia.<\/p>\n\n\n\n<p>\u00cen primul r\u00e2nd, cercet\u0103torii au sugerat c\u0103 psihedelicele ne pot cre\u0219te motiva\u021bia de a ne schimba comportamentele. Ei au bazat acest lucru pe&nbsp;<a href=\"https:\/\/en.wikipedia.org\/wiki\/Self-determination_theory\" target=\"_blank\" rel=\"noreferrer noopener\">Teoria autodetermin\u0103rii<\/a>&nbsp;<em>(SDT)<\/em>, un cadru dezvoltat de psihologii Edward Deci \u0219i Richard Ryan \u00een anii 1980. Acesta se concentreaz\u0103 pe \u00een\u021belegerea motiva\u021biei umane \u0219i propune c\u0103 oamenii au nevoi psihologice \u00eenn\u0103scute care, odat\u0103 \u00eendeplinite, promoveaz\u0103 func\u021bionarea \u0219i dezvoltarea optim\u0103.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/www.wholecelium.com\/wp-content\/uploads\/idea-light-bulb-autonomy.jpg\" alt=\"\" class=\"wp-image-205103\" style=\"width:840px;height:auto\"\/><figcaption class=\"wp-element-caption\"><em><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">Fotografie de Diego PH pe Unsplash<\/mark><\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-the-self-determination-theory-highlights-three-fundamental-psychological-needs\">Teoria autodetermin\u0103rii eviden\u021biaz\u0103 trei nevoi psihologice fundamentale:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"h-autonomy\">Autonomie:<\/h5>\n\n\n\n<p>Autonomia se refer\u0103 la nevoia de a ne sim\u021bi st\u0103p\u00e2ni pe propriile alegeri \u0219i ac\u021biuni. Atunci c\u00e2nd avem autonomie, experiment\u0103m un sentiment de agen\u021bie&nbsp;<em>(control)<\/em>&nbsp;\u0219i independen\u021b\u0103 \u00een deciziile noastre, \u00een loc s\u0103 ne sim\u021bim controla\u021bi sau constr\u00e2n\u0219i de for\u021be externe.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"h-competence-nbsp\">Competen\u021b\u0103:&nbsp;<\/h5>\n\n\n\n<p>Cu to\u021bii avem o dorin\u021b\u0103 \u00eenn\u0103scut\u0103 de a ne sim\u021bi capabili, de a fi&nbsp;<em>buni la ceea ce facem.&nbsp;<\/em>Atunci c\u00e2nd avem ocazia s\u0103 ne demonstr\u0103m \u0219i s\u0103 ne dezvolt\u0103m abilit\u0103\u021bile, sim\u021bim un sentiment de competen\u021b\u0103. Acest lucru ne spore\u0219te \u00eencrederea \u0219i motiva\u021bia.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"h-relatedness-nbsp\">Relativitate:&nbsp;<\/h5>\n\n\n\n<p>Oamenii au nevoie de leg\u0103turi sociale \u0219i de sentimentul de apartenen\u021b\u0103. Suntem mai ferici\u021bi atunci c\u00e2nd avem rela\u021bii \u0219i interac\u021biuni pozitive cu ceilal\u021bi. De aici decurg sentimentele de acceptare, empatie \u0219i siguran\u021b\u0103 \u00een sprijinul nostru emo\u021bional.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/www.wholecelium.com\/wp-content\/uploads\/social-support.jpg\" alt=\"\" class=\"wp-image-205104\" style=\"width:840px;height:auto\"\/><figcaption class=\"wp-element-caption\"><em><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">Fotografie de Chang Duong pe Unsplash<\/mark><\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>Teoria exploreaz\u0103 dou\u0103 tipuri diferite de motiva\u021bie:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-intrinsic-motivation\">Motiva\u021bia intrinsec\u0103:<\/h4>\n\n\n\n<p>Motiva\u021bia intrinsec\u0103 este atunci c\u00e2nd o persoan\u0103 se angajeaz\u0103 \u00eentr-o activitate pentru c\u0103 o consider\u0103 \u00een mod inerent pl\u0103cut\u0103, satisf\u0103c\u0103toare sau interesant\u0103. Motiva\u021bia intrinsec\u0103 provine din interior \u0219i este motivat\u0103 de interese \u0219i valori personale.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-extrinsic-motivation-nbsp\">Motiva\u021bia extrinsec\u0103:&nbsp;<\/h4>\n\n\n\n<p>Motiva\u021bia extrinsec\u0103 este atunci c\u00e2nd o persoan\u0103 se angajeaz\u0103 \u00eentr-o activitate pentru a ob\u021bine recompense externe sau pentru a evita pedepsele. Acest tip de motiva\u021bie poate varia \u00eentre reglementarea extern\u0103&nbsp;<em>(desf\u0103\u0219urarea unei activit\u0103\u021bi \u00een schimbul unei recompense)<\/em>&nbsp;la reglarea incon\u0219tient\u0103&nbsp;<em>(a face ceva pentru aprobare sau pentru a evita vinov\u0103\u021bia)<\/em>&nbsp;\u0219i regulamentul identificat&nbsp;<em>(recunoa\u0219terea valorii unei activit\u0103\u021bi \u0219i, prin urmare, alegerea de a o face).<\/em><\/p>\n\n\n\n<p>Teoria autodetermin\u0103rii propune c\u0103&nbsp;<strong>motiva\u021bia intrinsec\u0103 are mai multe \u0219anse s\u0103 conduc\u0103 la un angajament continuu \u0219i la rezultate pozitive<\/strong>&nbsp;\u00een compara\u021bie cu motiva\u021bia extrinsec\u0103. Promovarea unor medii care sprijin\u0103 autonomia, competen\u021ba \u0219i rela\u021biile sociale ale persoanelor poate contribui la promovarea motiva\u021biei intrinseci \u0219i a bun\u0103st\u0103rii generale.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-psychedelics-boost-intrinsic-motivation\">Cum stimuleaz\u0103 psihedelicele motiva\u021bia intrinsec\u0103<\/h3>\n\n\n\n<p>\u00cen timp ce autorii studiului au declarat c\u0103 nu exist\u0103 \u00eenc\u0103 cercet\u0103ri specifice care s\u0103 arate o rela\u021bie direct\u0103 \u00eentre psihedelice \u0219i autodeterminare, cercet\u0103torii au g\u0103sit date care s\u0103 le sus\u021bin\u0103 ipoteza, baz\u00e2ndu-se pe studii psihedelice care au analizat depresia, dependen\u021ba de alcool \u0219i dependen\u021ba de nicotin\u0103.&nbsp;<\/p>\n\n\n\n<p><strong>Autonomie<\/strong>: experien\u021bele psihedelice transformatoare au fost legate de \u00een\u021belegerea autenticit\u0103\u021bii, identit\u0103\u021bii de sine \u0219i nevoilor interne, care contribuie la autonomie.&nbsp;<\/p>\n\n\n\n<p><strong>Competen\u021b\u0103:<\/strong>&nbsp;relat\u0103rile participan\u021bilor la studiu au eviden\u021biat o cre\u0219tere a \u00eencrederii, a eficacit\u0103\u021bii, a rezilien\u021bei \u0219i a dedic\u0103rii fa\u021b\u0103 de schimbare, toate acestea contribuind la sentimentul de competen\u021b\u0103.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Relativitate:\u00a0<\/strong>participan\u021bii la studiu au descris sentimente de interconectare, empatie sporit\u0103 \u0219i comportament prosocial, precum \u0219i sentimente de conectare cu ceilal\u021bi, toate acestea contribuind la sentimente de rela\u021bionare.\u00a0\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/www.wholecelium.com\/wp-content\/uploads\/psychedelic-enlightenment-brain-mind-6.jpg\" alt=\"\" class=\"wp-image-205106\" style=\"width:840px;height:auto\"\/><figcaption class=\"wp-element-caption\"><em><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">via Creative Commons<\/mark><\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-microdosing-psychedelics-to-maintain-improved-health-habits\">Cum ne ajut\u0103 microdozarea s\u0103 ne men\u021binem obiceiurile de s\u0103n\u0103tate<\/h3>\n\n\n\n<p>S-a constatat c\u0103 microdozarea psihedelicelor cre\u0219te probabilitatea de a respecta obiceiurile bune. \u00centr-un studiu din 2018\u00a0<a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02791072.2019.1593561\" target=\"_blank\" rel=\"noreferrer noopener\">studiu<\/a>, care a avut ca scop efectuarea unei explor\u0103ri ini\u021biale a beneficiilor \u0219i siguran\u021bei microdoz\u0103rii, cercet\u0103torii au constatat o \u00eembun\u0103t\u0103\u021bire semnificativ\u0103 a st\u0103rii de bine a participan\u021bilor. Studiul a cuprins peste 1 000 de participan\u021bi din 58 de \u021b\u0103ri, care au utilizat\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Positive_and_Negative_Affect_Schedule\" target=\"_blank\" rel=\"noreferrer noopener\">Lista de verificare PANAS<\/a>\u00a0s\u0103 \u00ee\u0219i evalueze zilnic starea emo\u021bional\u0103.\u00a0<\/p>\n\n\n\n<p>R\u0103spunsurile participan\u021bilor au ar\u0103tat c\u0103 urm\u0103toarele \u00eembun\u0103t\u0103\u021biri au fost \u00eenregistrate dup\u0103 microdoze repetate:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cembun\u0103t\u0103\u021birea obiceiurilor de s\u0103n\u0103tate<\/li>\n\n\n\n<li>Energie crescut\u0103<\/li>\n\n\n\n<li>Cre\u0219te starea de spirit pozitiv\u0103<\/li>\n\n\n\n<li>Sc\u0103derea dispozi\u021biei negative<\/li>\n\n\n\n<li>\u00cembun\u0103t\u0103\u021birea eficacit\u0103\u021bii muncii<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.wholecelium.com\/wp-content\/uploads\/astrodose-microdosing-psilocybin-strip-18.png\" alt=\"\" class=\"wp-image-205107\"\/><figcaption class=\"wp-element-caption\"><em><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">O band\u0103 de microdozare cu trufe de psilocibin\u0103<\/mark><\/em><\/figcaption><\/figure>\n\n\n\n<p>Un alt&nbsp;<a href=\"https:\/\/harmreductionjournal.biomedcentral.com\/articles\/10.1186\/s12954-019-0308-4\" target=\"_blank\" rel=\"noreferrer noopener\">studiu<\/a>, publicat \u00een 2019, care a analizat beneficiile \u0219i provoc\u0103rile microdoz\u0103rii psihedelice, a inclus un raport calitativ al 278 de microdozatori care au folosit doar psilocibin\u0103, doar LSD sau ambele. Rezultatele, \u00een ceea ce prive\u0219te \u00eembun\u0103t\u0103\u021birea comportamentului de wellness \u0219i reducerea consumului de substan\u021be, au fost acestea:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>92,9% a avut o dispozi\u021bie \u00eembun\u0103t\u0103\u021bit\u0103<\/li>\n\n\n\n<li>59,2% au ameliorat anxietatea<\/li>\n\n\n\n<li>49.1% a \u00eembun\u0103t\u0103\u021bit practica meditativ\u0103<\/li>\n\n\n\n<li>49,1% au \u00eembun\u0103t\u0103\u021bit exerci\u021biul fizic<\/li>\n\n\n\n<li>36,0% \u0219i-au \u00eembun\u0103t\u0103\u021bit obiceiurile alimentare<\/li>\n\n\n\n<li>28,8% au avut un somn \u00eembun\u0103t\u0103\u021bit<\/li>\n\n\n\n<li>44,2% au redus consumul de cofein\u0103<\/li>\n\n\n\n<li>42,3% au redus consumul de alcool<\/li>\n\n\n\n<li>30,3% au redus consumul de canabis<\/li>\n\n\n\n<li>21.0% au redus consumul de tutun<\/li>\n\n\n\n<li>16,9% au redus utilizarea medicamentelor psihiatrice prescrise<\/li>\n\n\n\n<li>16,1% au redus consumul de substan\u021be ilicite<\/li>\n<\/ul>\n\n\n\n<p>Autorii studiului au concluzionat c\u0103&nbsp;<em>\"cercet\u0103rile privind microdozarea ar putea contribui la informarea viitoarelor cercet\u0103ri psihedelice prin investigarea poten\u021bialului de a amesteca sau contrasta psihoterapiile psihedelice cu doze micro \u0219i complete\".<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-psychedelics-are-a-unique-tool\">Microdozarea este un instrument unic<\/h4>\n\n\n\n<p>Exist\u0103 multe alte studii care arat\u0103 c\u0103 microdozarea psilocibinei este un tratament eficient pentru alcoolism sau dependen\u021ba de fumat. Acest lucru sus\u021bine ideea c\u0103 psihedelicele au ceva unic \u0219i c\u0103 ne pot ajuta s\u0103 schimb\u0103m comportamente ad\u00e2nc \u00eenr\u0103d\u0103cinate.\u00a0<\/p>\n\n\n\n<p>Utilizarea psihedelicelor \u00een mod responsabil, prin microdozare sau doze mai mari de trip, poate fi un instrument eficient pentru atingerea obiectivelor \u0219i men\u021binerea acestora. Cu toate acestea, ele nu sunt un glon\u021b de argint. \u0218i nu ar trebui s\u0103 ne pedepsim dac\u0103 gre\u0219im sau nu ne ridic\u0103m \u00eentotdeauna la \u00een\u0103l\u021bimea a\u0219tept\u0103rilor noastre. Trat\u00e2ndu-ne cu bun\u0103tate, r\u0103m\u00e2n\u00e2nd pozitivi \u0219i primind o m\u00e2n\u0103 de ajutor din partea psihedelicelor, lucr\u0103m \u0219i cre\u0219tem \u00een mod holistic c\u0103tre cel mai bun eu al nostru.&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>It seems that at any given time, the majority of us are on self-improvement or wellness journeys. However, once we have finally managed to implement these good habits \u2014 be they exercise, healthy eating, a meditation practice, cutting down on alcohol, etc. \u2014 what comes next? Once there, how do we ensure we stay on [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":10465,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"class_list":["post-10462","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Microdosing Helps Us to Maintain Our Health Habits<\/title>\n<meta name=\"description\" content=\"Once you&#039;ve reached your goal can you keep it up? We explore how microdosing psilocybin helps us to maintain our health habits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.astrodose.eu\/ro\/beneficii\/wellness\/cum-ne-ajuta-microdozarea-sa-ne-mentinem-obiceiurile-de-sanatate\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Microdosing Helps Us to Maintain Our Health Habits\" \/>\n<meta property=\"og:description\" content=\"Once you&#039;ve reached your goal can you keep it up? 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