{"id":2997,"date":"2026-03-06T16:28:53","date_gmt":"2026-03-06T15:28:53","guid":{"rendered":"https:\/\/psychoodnowa.pl\/blog\/?p=2997"},"modified":"2026-04-13T17:41:43","modified_gmt":"2026-04-13T15:41:43","slug":"dysregulacja-emocjonalna-czym-jest-i-jak-radzic-sobie-z-silnymi-emocjami","status":"publish","type":"post","link":"https:\/\/psychoodnowa.pl\/blog\/dysregulacja-emocjonalna-czym-jest-i-jak-radzic-sobie-z-silnymi-emocjami\/","title":{"rendered":"Dysregulacja emocjonalna, czym jest i jak radzi\u0107 sobie z silnymi emocjami?"},"content":{"rendered":"\n<nav class=\"wp-block-stackable-table-of-contents stk-block-table-of-contents stk-block stk-586fccf\" data-block-id=\"586fccf\"><style>.stk-586fccf ul{list-style-type:none !important;}.stk-586fccf ul, .stk-586fccf ol{padding-left:8px !important;}.stk-586fccf li, .stk-586fccf ul li a, .stk-586fccf ol li a{font-size:14px !important;color:#3a5a40 !important;font-style:normal !important;}.stk-586fccf {border-top-left-radius:var(--stk--preset--border-radius--medium, 8px) !important;border-top-right-radius:var(--stk--preset--border-radius--medium, 8px) !important;border-bottom-right-radius:var(--stk--preset--border-radius--medium, 8px) !important;border-bottom-left-radius:var(--stk--preset--border-radius--medium, 8px) !important;overflow:hidden !important;border-color:#e2e8f0 !important;border-top-width:1px !important;border-right-width:1px !important;border-bottom-width:1px !important;border-left-width:1px !important;min-height:var(--stk--preset--block-height--medium, 12rem) !important;margin-right:var(--stk--preset--spacing--30, 0.67rem) !important;}@media screen and (max-width: 1023px){.stk-586fccf li, .stk-586fccf ul li a, .stk-586fccf ol li a{font-size:14px !important;}}<\/style><ul class=\"stk-table-of-contents__table has-text-color\"><li><a href=\"#na-czym-polega-dysregulacja-emocjonalna\">Na czym  polega dysregulacja emocjonalna?<\/a><\/li><li><a href=\"#skad-biora-sie-problemy-z-regulacja-emocji\">Sk\u0105d bior\u0105 si\u0119 problemy z regulacj\u0105 emocji?<\/a><ul><li><a href=\"#1-wrazliwy-uklad-nerwowy\">1. Wra\u017cliwy uk\u0142ad nerwowy<\/a><\/li><li><a href=\"#2-bagaz-z-dziecinstwa\">2. Baga\u017c z dzieci\u0144stwa<\/a><\/li><li><a href=\"#3-przewlekly-stres-i-zmeczenie\">3. Przewlek\u0142y stres i zm\u0119czenie<\/a><\/li><li><a href=\"#4-kryzysy-i-zaburzenia-psychiczne\">4. Kryzysy i zaburzenia psychiczne<\/a><\/li><\/ul><\/li><li><a href=\"#dlaczego-odkladam-wszystko-na-pozniej-adhd-a-emocje\">Dlaczego odk\u0142adam wszystko na p\u00f3\u017aniej? (ADHD a emocje)<\/a><\/li><li><a href=\"#jak-radzic-sobie-z-natlokiem-emocji-tu-i-teraz\">Jak radzi\u0107 sobie z nat\u0142okiem emocji tu i teraz?<\/a><\/li><li><a href=\"#czy-mozna-nauczyc-sie-panowania-nad-emocjami\">Czy mo\u017cna nauczy\u0107 si\u0119 panowania nad emocjami?<\/a><\/li><\/ul><\/nav>\n\n\n<header class=\"wp-block-kadence-header3010-cpt-id wp-block-kadence-header\" role=\"banner\">\n<div class=\"wp-block-kadence-header-desktop kb-header-container\">\n<style>.wp-block-kadence-header-row2997_f28887-c9{--kb-transparent-header-row-bg:transparent;}.wp-block-kadence-header-row2997_f28887-c9 .wp-block-kadence-header-column, .wp-block-kadence-header-row2997_f28887-c9 .wp-block-kadence-header-section{gap:var(--global-kb-gap-xs, 0.5rem );}<\/style>\n\n<style>.wp-block-kadence-header-row2997_a3e6b8-93{--kb-transparent-header-row-bg:transparent;}.wp-block-kadence-header-row2997_a3e6b8-93 .wp-block-kadence-header-column, .wp-block-kadence-header-row2997_a3e6b8-93 .wp-block-kadence-header-section{gap:var(--global-kb-gap-xs, 0.5rem );}<\/style>\n\n<style>.wp-block-kadence-header-row2997_71070e-88{--kb-transparent-header-row-bg:transparent;}.wp-block-kadence-header-row2997_71070e-88 .wp-block-kadence-header-column, .wp-block-kadence-header-row2997_71070e-88 .wp-block-kadence-header-section{gap:var(--global-kb-gap-xs, 0.5rem );}<\/style>\n<\/div>\n\n<div class=\"wp-block-kadence-header-tablet kb-header-container\">\n<style>.wp-block-kadence-header-row6_d3c183-dc{--kb-transparent-header-row-bg:transparent;}.wp-block-kadence-header-row6_d3c183-dc .wp-block-kadence-header-column, .wp-block-kadence-header-row6_d3c183-dc .wp-block-kadence-header-section{gap:var(--global-kb-gap-xs, 0.5rem );}<\/style>\n\n<style>.wp-block-kadence-header-row6_0cacf3-2c{--kb-transparent-header-row-bg:transparent;}.wp-block-kadence-header-row6_0cacf3-2c .wp-block-kadence-header-column, .wp-block-kadence-header-row6_0cacf3-2c .wp-block-kadence-header-section{gap:var(--global-kb-gap-xs, 0.5rem );}<\/style>\n\n<style>.wp-block-kadence-header-row6_e4a604-e0{--kb-transparent-header-row-bg:transparent;}.wp-block-kadence-header-row6_e4a604-e0 .wp-block-kadence-header-column, .wp-block-kadence-header-row6_e4a604-e0 .wp-block-kadence-header-section{gap:var(--global-kb-gap-xs, 0.5rem );}<\/style>\n<\/div>\n\n<style>.wp-block-kadence-off-canvas2997_6257d9-38 .kb-off-canvas-inner-wrap{max-width:400px;}.wp-block-kadence-off-canvas .kb-off-canvas-overlay2997_6257d9-38{background-color:rgba(0, 0, 0, 0.6);}.wp-block-kadence-off-canvas2997_6257d9-38 .kb-off-canvas-close svg{width:25px;height:25px;}@media all and (max-width: 1024px){.wp-block-kadence-off-canvas2997_6257d9-38 .kb-off-canvas-inner-wrap{max-width:400px;}}@media all and (max-width: 1024px){.wp-block-kadence-off-canvas2997_6257d9-38 .kb-off-canvas-close svg{width:25px;height:25px;}}@media all and (max-width: 767px){.wp-block-kadence-off-canvas2997_6257d9-38 .kb-off-canvas-inner-wrap{max-width:400px;}.wp-block-kadence-off-canvas2997_6257d9-38 .kb-off-canvas-close svg{width:25px;height:25px;}}<\/style><div class=\"wp-block-kadence-off-canvas wp-block-kadence-off-canvas2997_6257d9-38 open-left open-tablet-left open-mobile-left\"><div data-unique-id=\"2997_6257d9-38\" class=\"kb-off-canvas-overlay kb-off-canvas-overlay2997_6257d9-38\"><\/div><div class=\"kb-off-canvas-inner-wrap\"><button aria-label=\"Zamknij menu\" aria-expanded=\"false\" class=\"kb-off-canvas-close\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><line x1=\"18\" y1=\"6\" x2=\"6\" y2=\"18\"\/><line x1=\"6\" y1=\"6\" x2=\"18\" y2=\"18\"\/><\/svg><\/button><div class=\"kb-off-canvas-inner\"><\/div><\/div><\/div>\n<\/header>\n\n\n<h1 class=\"wp-block-heading\" id=\"stk-1\"><\/h1>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-37f84bd\" data-block-id=\"37f84bd\"><p class=\"stk-block-text__text has-text-align-justify\">Ka\u017cdy z nas ma czasem gorszy dzie\u0144. Z\u0142o\u015bcimy si\u0119, czujemy smutek albo frustracj\u0119 , to zupe\u0142nie naturalne. Zazwyczaj jednak po jakim\u015b czasie emocje opadaj\u0105, a my potrafimy wr\u00f3ci\u0107 do r\u00f3wnowagi.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-03b787c\" data-block-id=\"03b787c\"><p class=\"stk-block-text__text has-text-align-justify\">A co, je\u015bli tak si\u0119 nie dzieje? Co, je\u015bli emocje uderzaj\u0105 w Ciebie jak tsunami, nad kt\u00f3rym nie potrafisz zapanowa\u0107? Z\u0142o\u015bcisz si\u0119 o drobn\u0105 rzecz tak bardzo, \u017ce nie mo\u017cesz z\u0142apa\u0107 tchu, a smutek ca\u0142kowicie odbiera Ci si\u0142y do dzia\u0142ania. W psychologii nazywamy to <strong>dysregulacj\u0105 emocjonaln\u0105<\/strong>. Za tym trudnym s\u0142owem kryje si\u0119 po prostu ogromna trudno\u015b\u0107 w radzeniu sobie z w\u0142asnymi uczuciami.<\/p><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Dobra wiadomo\u015b\u0107 jest taka, \u017ce to nie jest Twoja wina. Co wi\u0119cej  regulacji emocji mo\u017cna si\u0119 nauczy\u0107.<\/p>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-7b4e70c\" id=\"na-czym-polega-dysregulacja-emocjonalna\" data-block-id=\"7b4e70c\"><style>.stk-7b4e70c .stk-block-heading__text{font-size:var(--stk--preset--font-size--large, 36px) !important;color:#66cdaa !important;}@media screen and (max-width: 1023px){.stk-7b4e70c .stk-block-heading__text{font-size:var(--stk--preset--font-size--large, 36px) !important;}}<\/style><h2 class=\"stk-block-heading__text has-text-color\">Na czym  polega dysregulacja emocjonalna?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-columns stk-block-columns stk-block stk-4ad140a\" data-block-id=\"4ad140a\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-4ad140a-column\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-7ba5bf2\" data-v=\"4\" data-block-id=\"7ba5bf2\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-7ba5bf2-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-7ba5bf2-inner-blocks\">\n<p class=\"wp-block-paragraph\">Dysregulacja emocjonalna oznacza, \u017ce prze\u017cywasz wszystko \u201eza bardzo\u201d i \u201eza mocno\u201d, a Tw\u00f3j uk\u0142ad nerwowy ma problem z wci\u015bni\u0119ciem hamulca.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">W codziennym \u017cyciu mo\u017ce to wygl\u0105da\u0107 tak:<\/p>\n\n\n<style>.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_0c6c58-97:not(.this-stops-third-party-issues){margin-top:0px;margin-bottom:0px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_0c6c58-97 ul.kt-svg-icon-list:not(.this-prevents-issues):not(.this-stops-third-party-issues):not(.tijsloc){margin-top:0px;margin-right:0px;margin-bottom:var(--global-kb-spacing-sm, 1.5rem);margin-left:0px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_0c6c58-97 ul.kt-svg-icon-list{grid-row-gap:5px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_0c6c58-97 ul.kt-svg-icon-list .kt-svg-icon-list-item-wrap .kt-svg-icon-list-single{margin-right:10px;}.kt-svg-icon-list-items2997_0c6c58-97 ul.kt-svg-icon-list .kt-svg-icon-list-level-0 .kt-svg-icon-list-single svg{font-size:20px;}<\/style>\n<div class=\"wp-block-kadence-iconlist kt-svg-icon-list-items kt-svg-icon-list-items2997_0c6c58-97 kt-svg-icon-list-columns-1 alignnone\"><ul class=\"kt-svg-icon-list\"><style>.kt-svg-icon-list-item-2997_54bd62-94 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_54bd62-94\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_checkCircle kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M22 11.08V12a10 10 0 1 1-5.93-9.14\"\/><polyline points=\"22 4 12 14.01 9 11.01\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>wybuchasz z\u0142o\u015bci\u0105<\/strong> lub p\u0142aczem w sytuacjach, kt\u00f3re inni uznaj\u0105 za b\u0142ahostki (np. rozlana kawa czy niefortunny komentarz partnera),<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-2997_5968ed-fc .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_5968ed-fc\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_checkCircle kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M22 11.08V12a10 10 0 1 1-5.93-9.14\"\/><polyline points=\"22 4 12 14.01 9 11.01\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\">po k\u0142\u00f3tni <strong>bardzo d\u0142ugo nie mo\u017cesz si\u0119 uspokoi\u0107<\/strong>,<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-2997_e5def4-d8 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_e5def4-d8\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_checkCircle kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M22 11.08V12a10 10 0 1 1-5.93-9.14\"\/><polyline points=\"22 4 12 14.01 9 11.01\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\">czujesz ci\u0105g\u0142e <strong>przyt\u0142oczenie emocjami<\/strong>, kt\u00f3re wr\u0119cz fizycznie Ci\u0119 wyczerpuje,<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-2997_a6a6d8-14 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_a6a6d8-14\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_checkCircle kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M22 11.08V12a10 10 0 1 1-5.93-9.14\"\/><polyline points=\"22 4 12 14.01 9 11.01\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\">pod wp\u0142ywem silnych nerw\u00f3w podejmujesz <strong>impulsywne decyzje<\/strong> lub m\u00f3wisz rzeczy, kt\u00f3rych po chwili bardzo \u017ca\u0142ujesz.<\/span><\/li>\n<\/ul><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Je\u015bli brzmi to znajomo, pami\u0119taj: nie oznacza to, \u017ce jeste\u015b po prostu \u201ezbyt wra\u017cliwy\u201d albo \u201eprzesadzasz\u201d. To mechanizm, kt\u00f3ry ma swoje konkretne przyczyny.<\/p>\n<\/div><\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-102c0d9\" id=\"skad-biora-sie-problemy-z-regulacja-emocji\" data-block-id=\"102c0d9\"><style>.stk-102c0d9 .stk-block-heading__text{color:#66cdaa !important;}<\/style><h2 class=\"stk-block-heading__text has-text-color\">Sk\u0105d bior\u0105 si\u0119 problemy z regulacj\u0105 emocji?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Rzadko jest to jedna rzecz. Zazwyczaj to po\u0142\u0105czenie naszej biologii z tym, czego do\u015bwiadczyli\u015bmy w przesz\u0142o\u015bci:<\/p>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"1-wrazliwy-uklad-nerwowy\">1. Wra\u017cliwy uk\u0142ad nerwowy<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Niekt\u00f3rzy z nas po prostu rodz\u0105 si\u0119 z bardziej reaktywnym uk\u0142adem nerwowym. Ich m\u00f3zg dzia\u0142a jak niezwykle czu\u0142y alarm, kt\u00f3ry w\u0142\u0105cza si\u0119 szybciej i g\u0142o\u015bniej ni\u017c u innych.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"2-bagaz-z-dziecinstwa\">2. Baga\u017c z dzieci\u0144stwa<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Aby jako doro\u015bli radzi\u0107 sobie z emocjami, musieli\u015bmy si\u0119 tego nauczy\u0107 jako dzieci. Je\u015bli w Twoim domu brakowa\u0142o na to przestrzeni, dzi\u015b mo\u017ce by\u0107 Ci trudno. Sprzyja temu:<\/p>\n\n\n<style>.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_45ad31-64:not(.this-stops-third-party-issues){margin-top:0px;margin-bottom:0px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_45ad31-64 ul.kt-svg-icon-list:not(.this-prevents-issues):not(.this-stops-third-party-issues):not(.tijsloc){margin-top:0px;margin-right:0px;margin-bottom:var(--global-kb-spacing-sm, 1.5rem);margin-left:0px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_45ad31-64 ul.kt-svg-icon-list{grid-row-gap:5px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_45ad31-64 ul.kt-svg-icon-list .kt-svg-icon-list-item-wrap .kt-svg-icon-list-single{margin-right:10px;}.kt-svg-icon-list-items2997_45ad31-64 ul.kt-svg-icon-list .kt-svg-icon-list-level-0 .kt-svg-icon-list-single svg{font-size:20px;}<\/style>\n<div class=\"wp-block-kadence-iconlist kt-svg-icon-list-items kt-svg-icon-list-items2997_45ad31-64 kt-svg-icon-list-columns-1 alignnone\"><ul class=\"kt-svg-icon-list\"><style>.kt-svg-icon-list-item-2997_75b343-02 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_75b343-02\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_check kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><polyline points=\"20 6 9 17 4 12\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\">s\u0142uchanie komunikat\u00f3w: <em>\u201enie przesadzaj\u201d<\/em>, <em>\u201ech\u0142opaki nie p\u0142acz\u0105\u201d<\/em>, <em>\u201euspok\u00f3j si\u0119 natychmiast\u201d<\/em>,<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-2997_229170-9f .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_229170-9f\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_check kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><polyline points=\"20 6 9 17 4 12\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\">brak wsparcia i ukojenia ze strony rodzic\u00f3w, gdy dzia\u0142o si\u0119 co\u015b trudnego.<\/span><\/li>\n<\/ul><\/div>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"3-przewlekly-stres-i-zmeczenie\">3. Przewlek\u0142y stres i zm\u0119czenie<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">D\u0142ugotrwa\u0142y stres sprawia, \u017ce nasz m\u00f3zg ca\u0142y czas dzia\u0142a w trybie przetrwania. W takim stanie nie ma zasob\u00f3w na to, by na spokojnie analizowa\u0107 i wycisza\u0107 emocje.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\" id=\"4-kryzysy-i-zaburzenia-psychiczne\">4. Kryzysy i zaburzenia psychiczne<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Trudno\u015bci z emocjami towarzysz\u0105 wielu diagnozom. Cz\u0119sto pojawiaj\u0105 si\u0119 przy <strong>depresji<\/strong>, zaburzeniach l\u0119kowych, PTSD (traumie), a tak\u017ce w zaburzeniu osobowo\u015bci borderline. Bardzo silny zwi\u0105zek maj\u0105 r\u00f3wnie\u017c z neuroatypowo\u015bci\u0105.<\/p>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-339f54f\" id=\"dlaczego-odkladam-wszystko-na-pozniej-adhd-a-emocje\" data-block-id=\"339f54f\"><style>.stk-339f54f .stk-block-heading__text{color:#66cdaa !important;}<\/style><h2 class=\"stk-block-heading__text has-text-color\">Dlaczego odk\u0142adam wszystko na p\u00f3\u017aniej? (ADHD a emocje)<\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-bd5e08f\" data-block-id=\"bd5e08f\"><p class=\"stk-block-text__text has-text-align-justify\">Czy wiesz, \u017ce trudno\u015bci z emocjami mog\u0105 by\u0107 g\u0142\u00f3wnym powodem Twojej <strong>prokrastynacji<\/strong>? Bardzo cz\u0119sto dysregulacja emocjonalna idzie w parze z <strong>ADHD<\/strong>.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-7c12805\" data-block-id=\"7c12805\"><p class=\"stk-block-text__text\">Osoby z ADHD cz\u0119\u015bciej do\u015bwiadczaj\u0105 tzw. \u201epowodzi emocjonalnej\u201d. Zwyk\u0142e zadanie \u2013 np. napisanie trudnego maila, op\u0142acenie rachunk\u00f3w czy nauka \u2013 wywo\u0142uje u nich tak silny niepok\u00f3j, frustracj\u0119 lub nud\u0119, \u017ce uk\u0142ad nerwowy decyduje si\u0119 na ucieczk\u0119.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-81d8e7d\" data-block-id=\"81d8e7d\"><p class=\"stk-block-text__text\">Wbrew szkodliwym mitom, <strong>ci\u0105g\u0142e odk\u0142adanie spraw na p\u00f3\u017aniej rzadko wynika z lenistwa<\/strong>. Unikamy dzia\u0142ania, aby uciec od trudnych emocji, kt\u00f3re si\u0119 z nim wi\u0105\u017c\u0105. Zrozumienie tego mechanizmu pozwala przesta\u0107 si\u0119 obwinia\u0107 i zacz\u0105\u0107 szuka\u0107 realnych rozwi\u0105za\u0144.<\/p><\/div>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-80bf6cc\" id=\"jak-radzic-sobie-z-natlokiem-emocji-tu-i-teraz\" data-block-id=\"80bf6cc\"><style>.stk-80bf6cc .stk-block-heading__text{color:#66cdaa !important;}<\/style><h2 class=\"stk-block-heading__text has-text-color\">Jak radzi\u0107 sobie z nat\u0142okiem emocji tu i teraz?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-columns stk-block-columns stk-block stk-f74ae36\" data-block-id=\"f74ae36\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-f74ae36-column\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-82f3f54\" data-v=\"4\" data-block-id=\"82f3f54\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-82f3f54-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-82f3f54-inner-blocks\">\n<p class=\"wp-block-paragraph\">Cho\u0107 g\u0142\u0119boka zmiana wymaga czasu, s\u0105 proste techniki, kt\u00f3re mog\u0105 pom\u00f3c Ci w chwilach kryzysu:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Zr\u00f3b krok w ty\u0142 i oddychaj:<\/strong> Gdy czujesz, \u017ce tracisz kontrol\u0119, nie reaguj od razu. Zr\u00f3b kilka powolnych oddech\u00f3w. To daje Twojemu m\u00f3zgowi sygna\u0142: <em>\u201ejestem bezpieczny, nie musz\u0119 walczy\u0107\u201d<\/em>.<\/li>\n\n\n\n<li><strong>Nazwij to, co czujesz:<\/strong> Powiedz do siebie: <em>\u201eCzuj\u0119 teraz ogromn\u0105 z\u0142o\u015b\u0107\u201d<\/em>. Samo ubranie emocji w s\u0142owa uruchamia cz\u0119\u015b\u0107 m\u00f3zgu odpowiedzialn\u0105 za logik\u0119 i obni\u017ca napi\u0119cie.<\/li>\n\n\n\n<li><strong>Zmie\u0144 stan cia\u0142a:<\/strong> Kr\u00f3tki spacer, zmiana otoczenia, a nawet umycie twarzy zimn\u0105 wod\u0105 \u2013 to \u015bwietne sposoby na przerwanie b\u0142\u0119dnego ko\u0142a my\u015bli.<\/li>\n\n\n\n<li><strong>Zauwa\u017caj, co Ci\u0119 odpala:<\/strong> Zastan\u00f3w si\u0119, jakie sytuacje, s\u0142owa lub zachowania najcz\u0119\u015bciej wywo\u0142uj\u0105 u Ciebie wybuch. Znajomo\u015b\u0107 swoich &#8222;zapalnik\u00f3w&#8221; to po\u0142owa sukcesu.<\/li>\n<\/ol>\n<\/div><\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block-heading--v2 stk-block stk-22a14ff\" id=\"czy-mozna-nauczyc-sie-panowania-nad-emocjami\" data-block-id=\"22a14ff\"><style>.stk-22a14ff .stk-block-heading__text{color:#66cdaa !important;}<\/style><h2 class=\"stk-block-heading__text has-text-color\">Czy mo\u017cna nauczy\u0107 si\u0119 panowania nad emocjami?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-stackable-columns stk-block-columns stk-block stk-5cb5834\" data-block-id=\"5cb5834\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-5cb5834-column\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-8c3a2fc\" data-v=\"4\" data-block-id=\"8c3a2fc\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-8c3a2fc-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-8c3a2fc-inner-blocks\">\n<p class=\"wp-block-paragraph\">Tak. Jednym z najlepszych sposob\u00f3w, by to osi\u0105gn\u0105\u0107, jest <strong>psychoterapia<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">W bezpiecznym gabinecie terapeutycznym nie us\u0142yszysz, \u017ce masz si\u0119 po prostu \u201euspokoi\u0107\u201d. Zamiast tego nauczysz si\u0119:<\/p>\n\n\n<style>.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_a8ad7f-fb:not(.this-stops-third-party-issues){margin-top:0px;margin-bottom:0px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_a8ad7f-fb ul.kt-svg-icon-list:not(.this-prevents-issues):not(.this-stops-third-party-issues):not(.tijsloc){margin-top:0px;margin-right:0px;margin-bottom:var(--global-kb-spacing-sm, 1.5rem);margin-left:0px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_a8ad7f-fb ul.kt-svg-icon-list{grid-row-gap:5px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items2997_a8ad7f-fb ul.kt-svg-icon-list .kt-svg-icon-list-item-wrap .kt-svg-icon-list-single{margin-right:10px;}.kt-svg-icon-list-items2997_a8ad7f-fb ul.kt-svg-icon-list .kt-svg-icon-list-level-0 .kt-svg-icon-list-single svg{font-size:20px;}<\/style>\n<div class=\"wp-block-kadence-iconlist kt-svg-icon-list-items kt-svg-icon-list-items2997_a8ad7f-fb kt-svg-icon-list-columns-1 alignnone\"><ul class=\"kt-svg-icon-list\"><style>.kt-svg-icon-list-item-2997_e3a4d5-dd .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_e3a4d5-dd\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_checkCircle kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M22 11.08V12a10 10 0 1 1-5.93-9.14\"\/><polyline points=\"22 4 12 14.01 9 11.01\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\">odczytywa\u0107 sygna\u0142y z cia\u0142a, zanim wybuchniesz,<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-2997_6f1af9-ca .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_6f1af9-ca\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_checkCircle kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M22 11.08V12a10 10 0 1 1-5.93-9.14\"\/><polyline points=\"22 4 12 14.01 9 11.01\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\">rozumie\u0107, dlaczego reagujesz tak silnie,<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-2997_3869b7-e5 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_3869b7-e5\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_checkCircle kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M22 11.08V12a10 10 0 1 1-5.93-9.14\"\/><polyline points=\"22 4 12 14.01 9 11.01\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\">skutecznie obni\u017ca\u0107 napi\u0119cie,<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-2997_b16b0a-0e .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-2997_b16b0a-0e\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_checkCircle kt-svg-icon-list-single\"><svg viewBox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M22 11.08V12a10 10 0 1 1-5.93-9.14\"\/><polyline points=\"22 4 12 14.01 9 11.01\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\">lepiej komunikowa\u0107 swoje potrzeby bliskim.<\/span><\/li>\n<\/ul><\/div>\n<\/div><\/div><\/div>\n<\/div><\/div>\n\n\n\n\n\n<div class=\"wp-block-stackable-text stk-block-text stk-block stk-c3a317c\" data-block-id=\"c3a317c\"><p class=\"stk-block-text__text\">Wsp\u00f3lnie mo\u017cemy poszuka\u0107 \u017ar\u00f3d\u0142a Twoich trudno\u015bci i znale\u017a\u0107 spos\u00f3b, by przywr\u00f3ci\u0107 Ci spok\u00f3j. Zapraszam Ci\u0119 na konsultacj\u0119 psychologiczn\u0105.<\/p><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Na czym polega dysregulacja emocjonalna? Sk\u0105d bior\u0105 si\u0119 problemy z regulacj\u0105 emocji? 1. Wra\u017cliwy uk\u0142ad nerwowy 2. Baga\u017c z dzieci\u0144stwa 3. Przewlek\u0142y stres i zm\u0119czenie 4. Kryzysy i zaburzenia psychiczne Dlaczego odk\u0142adam wszystko na p\u00f3\u017aniej? (ADHD a emocje) Jak radzi\u0107 sobie z nat\u0142okiem emocji tu i teraz? Czy mo\u017cna nauczy\u0107 si\u0119 panowania nad emocjami? Ka\u017cdy&hellip;&nbsp;<\/p>\n","protected":false},"author":1,"featured_media":2944,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[62,81],"tags":[],"class_list":["post-2997","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd-i-koncentracja","category-regulacja-emocji"],"_links":{"self":[{"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/posts\/2997","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/comments?post=2997"}],"version-history":[{"count":32,"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/posts\/2997\/revisions"}],"predecessor-version":[{"id":3182,"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/posts\/2997\/revisions\/3182"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/media\/2944"}],"wp:attachment":[{"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/media?parent=2997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/categories?post=2997"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/psychoodnowa.pl\/blog\/wp-json\/wp\/v2\/tags?post=2997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}