{"id":20047,"date":"2016-04-13T15:57:40","date_gmt":"2016-04-13T15:57:40","guid":{"rendered":"https:\/\/remstim.de\/samocoaching-emdr-dlaczego-ocena-poziomu-stresu-jest-wazna\/"},"modified":"2024-09-20T12:37:16","modified_gmt":"2024-09-20T12:37:16","slug":"samocoaching-emdr-dlaczego-ocena-poziomu-stresu-jest-wazna","status":"publish","type":"post","link":"https:\/\/remstim.com\/pl\/samocoaching-emdr-dlaczego-ocena-poziomu-stresu-jest-wazna\/","title":{"rendered":"Samocoaching EMDR: Dlaczego ocena poziomu stresu jest wa\u017cna?"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-8303\" src=\"https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/EMDR-SUD-Skala-bewerten-1024x538.jpg\" alt=\"EMDR - ocena skali SUD\" width=\"750\" height=\"750\">  Na samym pocz\u0105tku moich warsztat\u00f3w EMDR zawsze zadaj\u0119 wszystkim uczestnikom te same 2 pytania:  <\/p>\n<ol>\n<li>Jakie kwestie poruszaj\u0105 ci\u0119 lub obci\u0105\u017caj\u0105 w tej chwili?<\/li>\n<li>Jaki jest zakres Twojego subiektywnego wzruszenia, gdy my\u015blisz teraz o danym temacie?<\/li>\n<\/ol>\n<p><iframe title=\"Odtwarzacz wideo YouTube\" src=\"https:\/\/www.youtube-nocookie.com\/embed\/kdqxl4CDzBM\" width=\"560\" height=\"430\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe>  Najp\u00f3\u017aniej przy drugim pytaniu pojawiaj\u0105 si\u0119 pierwsze pytania: Co przez to rozumiesz? Jak mam to rozumie\u0107? Przyznaj\u0119, \u017ce sformu\u0142owania wydaj\u0105 si\u0119 nieco sztampowe. Poniewa\u017c jednak pytanie ma by\u0107 dok\u0142adne, to sformu\u0142owanie sprawdzi\u0142o si\u0119. Ju\u017c samo to zwi\u0119ksza uwag\u0119 uczestnik\u00f3w. M\u00f3g\u0142bym r\u00f3wnie\u017c sformu\u0142owa\u0107 pytanie w ten spos\u00f3b: Jaki jest tw\u00f3j obecny poziom stresu, gdy my\u015blisz teraz o swoim temacie? Ale niekt\u00f3rzy ludzie nie czuj\u0105 si\u0119 obci\u0105\u017ceni ze wzgl\u0119du na sw\u00f3j temat, ale po prostu czuj\u0105 si\u0119 niekomfortowo lub nawet bardzo komfortowo. M\u00f3wienie o obci\u0105\u017ceniu nie by\u0142oby wi\u0119c poprawne. W przeciwie\u0144stwie do coachingu, w terapii mo\u017cna bardzo dobrze przyj\u0105\u0107 ci\u0119\u017car; ale wi\u0119cej na ten temat p\u00f3\u017aniej. B\u0142\u0119dem by\u0142oby zapyta\u0107: Jak si\u0119 czujesz, gdy my\u015blisz o swoim temacie? Poniewa\u017c wyra\u017anie chodzi o zakres, stopie\u0144 bycia dotkni\u0119tym, gdy obiekt znajduje si\u0119 przed naszymi oczami. Nale\u017cy tu okre\u015bli\u0107 w\u0142asne postrzeganie w\u0142asnego wewn\u0119trznego stanu emocjonalnego. <img decoding=\"async\" class=\"aligncenter wp-image-6204\" src=\"https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/Smiley.jpg\" alt=\"Skala Smiley dla coachingu EMDR\" width=\"500\" height=\"90\" srcset=\"https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/Smiley.jpg 411w, https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/Smiley-300x54.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/> Aby odpowiedzie\u0107 na drugie pytanie, u\u017cywamy skali od -10 do (+)10. Podczas gdy -10 reprezentuje najgorszy wyobra\u017calny stres, 0 symbolizuje neutralny stan emocjonalny. 10 oznacza stan, kt\u00f3rego nie da si\u0119 poprawi\u0107: pi\u0119kniej i lepiej ju\u017c by\u0107 nie mo\u017ce! U\u017cywamy r\u00f3wnie\u017c dwubiegunowej skali subiektywnego odczuwania dotyku w przewodniku EMDR Self-Coaching Guide in 6 Steps. Klasyczny protok\u00f3\u0142 EMDR wykorzystuje skal\u0119 od 0 do 10, gdzie 0 oznacza brak stresu, a 10 maksymalny stres.  <img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/SUD-Wert.jpg\" alt=\"Warto\u015b\u0107 SUD EMDR\" width=\"501\" height=\"193\">Poniewa\u017c w terapii stosowany jest klasyczny protok\u00f3\u0142 EMDR, skala ta waha si\u0119 od 0 do 10. W ko\u0144cu terapia polega zwykle na ocenie stopnia dyskomfortu. Poniewa\u017c <a href=\"https:\/\/remstim.com\/pl\/emdr-desensytyzacja-i-przetwarzanie-za-pomoca-ruchow-galek-ocznych\/\">EMDR<\/a> zosta\u0142a opracowana przez <a href=\"https:\/\/de.wikipedia.org\/wiki\/Francine_Shapiro\" target=\"_blank\" rel=\"noopener\">Francine Shapiro<\/a> i pochodzi z USA, skala ta jest pierwotnie nazywana <strong>subiektywnymi jednostkami zaburze\u0144 (SUD)<\/strong>, lu\u017ano t\u0142umaczonymi jako <strong>subiektywny stopie\u0144 dyskomfortu<\/strong>. Jednak w coachingu lub <a href=\"https:\/\/remstim.com\/pl\/podstawy-korzystania-z-emdr-w-coachingu-z-remstim-3000\/wykorzystanie-emdr-w-autocoachingu-z-remstim-3000\/\">autocoachingu<\/a> nierzadko do\u015bwiadczamy pozytywnych emocji, nawet je\u015bli zwykle dopiero po zastosowaniu autocoachingu EMDR. Wa\u017cne jest, aby je r\u00f3wnie\u017c dostrzec i oceni\u0107. Dlatego wol\u0119  <strong>dwubiegunowa skala od -10 do (+)10.<\/strong><\/p>\n<h1>Dlaczego w og\u00f3le wa\u017cne jest oszacowanie i odnotowanie zakresu subiektywnego dotyku?<\/h1>\n<p>  Zwyk\u0142a analiza i ocena w\u0142asnych emocji wspiera proces dojrzewania osobistego. Okazuje si\u0119 bowiem, \u017ce osobisty dyskomfort mo\u017ce przybiera\u0107 r\u00f3\u017cne stopnie. Tak wi\u0119c stres z szefem mo\u017ce odpowiada\u0107 -3 na naszej skali, podczas gdy wypadek na drodze z w\u0142asnym pojazdem reprezentuje -5. Kiedy nast\u0119pnie zajmujemy si\u0119 indywidualn\u0105 kwesti\u0105 w autocoachingu EMDR i ponownie oceniamy stopie\u0144 stresu <strong>po autocoachingu<\/strong>, zwykle stwierdzamy, \u017ce nast\u0105pi\u0142o po\u017c\u0105dane zmniejszenie poczucia stresu<a href=\"https:\/\/remstim.com\/pl\/podstawy-korzystania-z-emdr-w-coachingu-z-remstim-3000\/efekty-stymulacji-emdr\/\">(efekty EMDR<\/a>). Ocena ekspresji naszego dyskomfortu przed i po sesji self-coachingu sprawia, \u017ce \u015bwiadomie zdajemy sobie spraw\u0119, \u017ce nie jeste\u015bmy bezradni na \u0142asce naszych emocji i \u017ce mo\u017cemy sobie skutecznie pom\u00f3c. Silke*, na przyk\u0142ad, donosi, \u017ce -3 z powodu stresu spowodowanego przygotowaniem prezentacji pod du\u017c\u0105 presj\u0105 czasu w pracy zmieni\u0142o si\u0119 w (+)2 po self-coachingu, poniewa\u017c nast\u0105pi\u0142a osobista ponowna ocena sytuacji. Silke spojrza\u0142a na t\u0119 sytuacj\u0119 po fakcie, poniewa\u017c jej szef <strong>w\u0142a\u015bnie powierzy\u0142 jej<\/strong> to zadanie, poniewa\u017c wiedzia\u0142, \u017ce tylko ona jest w stanie stworzy\u0107 wysokiej jako\u015bci prezentacj\u0119 w kr\u00f3tkim czasie, kt\u00f3ra zwi\u0119kszy szanse firmy na zdobycie nowego klienta! Nagle poczu\u0142a dum\u0119 i z dobrym samopoczuciem zabra\u0142a si\u0119 do pracy. Prezentacja zako\u0144czy\u0142a si\u0119 sukcesem!  <\/p>\n<h2>Zyskujemy wi\u0119ksz\u0105 tolerancj\u0119 na stres i mamy wi\u0119ksze cele<\/h2>\n<p>  \u015awiadomo\u015b\u0107, \u017ce mo\u017cemy z powodzeniem kszta\u0142towa\u0107 nasz w\u0142asny \u015bwiat emocjonalny w pozytywny spos\u00f3b, zwi\u0119ksza nasz\u0105 osobist\u0105 tolerancj\u0119 na stres i kompetencje emocjonalne. Sama \u015bwiadomo\u015b\u0107, \u017ce nie musimy obawia\u0107 si\u0119 stresu i innych obci\u0105\u017ce\u0144 emocjonalnych, pozwala nam z wi\u0119ksz\u0105 otwarto\u015bci\u0105 przyjmowa\u0107 wyzwania naszego \u017cycia i stawia\u0107 sobie jeszcze wi\u0119ksze cele, je\u015bli tego chcemy.<a href=\"https:\/\/remstim.com\/pl\/zwiekszenie-codziennej-odpornosci-dzieki-emdr-i-remstim-3000\/\">(Zwi\u0119ksz codzienn\u0105 odporno\u015b\u0107 dzi\u0119ki EMDR i REMSTIM 3000<\/a>) Pomocne \u0107wiczenie, kt\u00f3re sam lubi\u0119 wykonywa\u0107 i cz\u0119sto polecam, wygl\u0105da nast\u0119puj\u0105co: kr\u00f3tko podsumowuj\u0119 swoje bie\u017c\u0105ce problemy w formie mapy my\u015bli.<br \/>\n <img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-6215\" src=\"https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/Mind-Map-EMDR-Selbstcoaching.jpg\" alt=\"Samocoaching EMDR z map\u0105 umys\u0142u\" width=\"375\" height=\"266\" srcset=\"https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/Mind-Map-EMDR-Selbstcoaching.jpg 800w, https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/Mind-Map-EMDR-Selbstcoaching-600x425.jpg 600w, https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/Mind-Map-EMDR-Selbstcoaching-300x212.jpg 300w, https:\/\/remstim.com\/wp-content\/uploads\/2016\/04\/Mind-Map-EMDR-Selbstcoaching-768x543.jpg 768w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/>(Wi\u0119cej o mapach my\u015bli: <a href=\"https:\/\/de.wikipedia.org\/wiki\/Mind-Map\" target=\"_blank\" rel=\"noopener\">https:\/\/de.wikipedia.org\/wiki\/Mind-Map)<\/a> Aby to zrobi\u0107, siadam przy kuchennym stole z fili\u017cank\u0105 kawy lub herbaty.  Nast\u0119pnie zadaj\u0119 sobie pytanie <em><strong>&#8220;Bez czego m\u00f3g\u0142bym si\u0119 teraz obej\u015b\u0107?&#8221;.<\/strong><\/em> i zapisuj\u0119 rzeczy, kt\u00f3re mi przeszkadzaj\u0105 bez zbytniego zastanawiania si\u0119. Zwykle zajmuje to niewiele wi\u0119cej ni\u017c 10 minut. Nast\u0119pnie szacuj\u0119 aktualny stopie\u0144 mojego subiektywnego wp\u0142ywu na ka\u017cdy temat i zapisuj\u0119 warto\u015b\u0107 dla ka\u017cdego tematu na arkuszu. Nast\u0119pnie decyduj\u0119 si\u0119 na jedn\u0105 z kwestii, kt\u00f3rej skala jest najwy\u017csza, tj. powoduje u mnie du\u017cy dyskomfort, k\u0142ad\u0119 si\u0119 na moim ulubionym krze\u015ble i zajmuj\u0119 si\u0119 ni\u0105 w <a href=\"https:\/\/remstim.com\/pl\/self-coach-w-6-krokach-z-emdr-dzieki-remstim-3000\/\">sesji autocoachingu EMDR<\/a> z <a href=\"https:\/\/remstim.com\/pl\/remstim-3000\/\">goglami EMDR REMSTIM 3000<\/a>. Nast\u0119pnie korzystam z <a href=\"https:\/\/remstim.com\/pl\/self-coach-w-6-krokach-z-emdr-dzieki-remstim-3000\/pobierz-przewodnik-emdr-self-coaching-w-6-krokach\/\">przewodnika po autocoachingu w 6 krokach<\/a>. Poniewa\u017c taka sesja trwa zwykle tylko kilka minut, czasami mog\u0119 pracowa\u0107 nad drug\u0105 kwesti\u0105 z mniej wi\u0119cej podobnym poziomem dyskomfortu. Cz\u0119sto okazuje si\u0119, \u017ce kwestie te s\u0105 ze sob\u0105 powi\u0105zane. Je\u015bli zdystresuj\u0119 swoj\u0105 emocjonaln\u0105 reakcj\u0119 na jedn\u0105 kwesti\u0119, zawsze mam du\u017c\u0105 szans\u0119 spojrze\u0107 na inne, mocno anga\u017cuj\u0105ce kwestie w nowym i pi\u0119kniejszym \u015bwietle. W wi\u0119kszo\u015bci przypadk\u00f3w czuj\u0119 si\u0119 po tym znacznie lepiej. Czuj\u0119 si\u0119 spokojniejszy i lepiej radz\u0119 sobie z zadaniami. Poczucie, \u017ce wszystko zaczyna mnie przerasta\u0107, ust\u0105pi\u0142o miejsca nowej motywacji. Z pewno\u015bci\u0105 s\u0105 jednak kwestie, kt\u00f3rych nie chc\u0119 samodzielnie trenowa\u0107, poniewa\u017c ich poziom stresu wydaje mi si\u0119 obecnie zbyt wysoki. Postanawiam wi\u0119c znie\u015b\u0107 t\u0119 kwesti\u0119 i od\u0142o\u017cy\u0107 j\u0105 na razie na dalszy plan, aby sprawdzi\u0107, czy czas tutaj przyniesie jak\u0105\u015b ulg\u0119. Cz\u0119sto p\u00f3\u017aniej decyduj\u0119 si\u0119 na sesj\u0119 autocoachingu EMDR ze wzgl\u0119du na obni\u017cony poziom stresu. Czasami zwracam si\u0119 z tym problemem do mojego trenera. Przeczytaj tak\u017ce <a href=\"https:\/\/remstim.com\/pl\/self-coaching-czy-coaching-z-coachem-jak-zdecydowac\/\">: Self-coaching czy coaching z coachem &#8211; jak zdecydowa\u0107?<\/a> Je\u015bli wi\u0119c jeszcze nie pobra\u0142e\u015b i nie zapozna\u0142e\u015b si\u0119 z bezp\u0142atnym <a href=\"https:\/\/remstim.com\/pl\/self-coach-w-6-krokach-z-emdr-dzieki-remstim-3000\/pobierz-przewodnik-emdr-self-coaching-w-6-krokach\/\">przewodnikiem po autocoachingu EMDR<\/a>, <a href=\"https:\/\/remstim.com\/pl\/self-coach-w-6-krokach-z-emdr-dzieki-remstim-3000\/pobierz-przewodnik-emdr-self-coaching-w-6-krokach\/\">oto<\/a> Twoja szansa.<\/p>\n<hr class=\"divider-html\" style=\"border-top: 1px solid #bbb; margin-top: 30px; margin-bottom: 30px;\">Z powa\u017caniem, <a href=\"https:\/\/remstim.com\/pl\/trener-szkoleniowiec-i-wynalazca-gogli-emdr-remstim-3000-oraz-metody-autocoachingu\/\">Thomas Buhl<\/a> *Nazwisko<span style=\"font-size: 8pt;\"> zmienione<\/span> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Na samym pocz\u0105tku moich warsztat\u00f3w EMDR zawsze zadaj\u0119 wszystkim uczestnikom te same 2 pytania: Jakie kwestie poruszaj\u0105 ci\u0119 lub obci\u0105\u017caj\u0105 w tej chwili? Jaki jest zakres Twojego subiektywnego wzruszenia, gdy my\u015blisz teraz o danym temacie? Najp\u00f3\u017aniej przy drugim pytaniu pojawiaj\u0105 si\u0119 pierwsze pytania: Co przez to rozumiesz? Jak mam to rozumie\u0107? Przyznaj\u0119, \u017ce sformu\u0142owania wydaj\u0105 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":26394,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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