{"id":1747,"date":"2024-08-01T12:17:37","date_gmt":"2024-08-01T12:17:37","guid":{"rendered":"https:\/\/cms.core-way.de\/?p=1747"},"modified":"2025-09-04T13:53:52","modified_gmt":"2025-09-04T13:53:52","slug":"relaxamento-no-ced","status":"publish","type":"post","link":"https:\/\/cms.core-way.de\/pt\/entspannung-bei-ced\/","title":{"rendered":"Relaxamento com CED - As melhores t\u00e9cnicas para lidar com o stress"},"content":{"rendered":"<div class=\"wp-block-uagb-container uagb-block-8ca83165 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\t\t\t\t<div class=\"wp-block-uagb-table-of-contents uagb-toc__align-left uagb-toc__columns-1 uagb-toc__collapse uagb-block-639b665a\"\n\t\t\t\t\tdata-scroll= \"1\"\n\t\t\t\t\tdata-offset= \"30\"\n\t\t\t\t\tstyle=\"\"\n\t\t\t\t>\n\t\t\t\t<div class=\"uagb-toc__wrap\">\n\t\t\t\t\t\t<div class=\"uagb-toc__title\">\n\t\t\t\t\t\t\t\u00cdndice\t\t\t\t\t\t\t\t\t\t\t\t\t<svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewbox= \"0 0 384 512\"><path d=\"M192 384c-8.188 0-16.38-3.125-22.62-9.375l-160-160c-12.5-12.5-12.5-32.75 0-45.25s32.75-12.5 45.25 0L192 306.8l137.4-137.4c12.5-12.5 32.75-12.5 45.25 0s12.5 32.75 0 45.25l-160 160C208.4 380.9 200.2 384 192 384z\"><\/path><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"uagb-toc__list-wrap\">\n\t\t\t\t\t\t<ol class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#warum-ist-entspannung-bei-ced-so-wichtig\" class=\"uagb-toc-link__trigger\">Porque \u00e9 que o relaxamento \u00e9 t\u00e3o importante para a DII?<\/a><li class=\"uagb-toc__list\"><a href=\"#wie-beeinflusst-stress-die-darm-hirn-achse-warum-hilft-entspannung-bei-ced\" class=\"uagb-toc-link__trigger\">Como \u00e9 que o stress afecta o eixo intestino-c\u00e9rebro e porque \u00e9 que o relaxamento ajuda na DII?<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#darm-gehirn-im-gleichgewicht-entspannung-bei-ced-gezielt-nutzen\" class=\"uagb-toc-link__trigger\">O intestino e o c\u00e9rebro em equil\u00edbrio - utiliza\u00e7\u00e3o orientada do relaxamento para a DII<\/a><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#strategien-zur-stressbew\u00e4ltigung-bei-ced-so-entspannst-du-deinen-darm\" class=\"uagb-toc-link__trigger\">Estrat\u00e9gias de gest\u00e3o do stress para a DII - Como relaxar o seu intestino<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#1-achtsamkeit-meditation-f\u00fcr-mehr-entspannung-bei-ced-die-kraft-der-ruhe-nutzen\" class=\"uagb-toc-link__trigger\">1. mindfulness e medita\u00e7\u00e3o para relaxar mais com a DII - utilizar o poder da calma<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#\u00fcbung-einfache-meditation\" class=\"uagb-toc-link__trigger\">EXERC\u00cdCIO: Medita\u00e7\u00e3o simples<\/a><\/li><\/ul><li class=\"uagb-toc__list\"><a href=\"#2-yoga-f\u00fcr-k\u00f6rper-geist-f\u00fcr-eine-bessere-stressbew\u00e4ltigung-bei-ced\" class=\"uagb-toc-link__trigger\">2. ioga para o corpo e a mente para uma melhor gest\u00e3o do stress com DII<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#\u00fcbung-anf\u00e4nger-yoga-posen\" class=\"uagb-toc-link__trigger\">EXERC\u00cdCIO: Poses de ioga para principiantes<\/a><\/li><\/ul><li class=\"uagb-toc__list\"><a href=\"#3-atemtechniken-f\u00fcr-zwischendurch-so-beruhigst-du-dein-nervensystem\" class=\"uagb-toc-link__trigger\">3. t\u00e9cnicas de respira\u00e7\u00e3o para o intervalo - como acalmar o sistema nervoso<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#\u00fcbung-tiefe-bauchatmung\" class=\"uagb-toc-link__trigger\">EXERC\u00cdCIO: Respira\u00e7\u00e3o abdominal profunda<\/a><\/li><\/ul><li class=\"uagb-toc__list\"><a href=\"#4-progressive-muskelentspannung-spannungen-gezielt-l\u00f6sen\" class=\"uagb-toc-link__trigger\">4. relaxamento muscular progressivo - liberta\u00e7\u00e3o orientada da tens\u00e3o<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#\u00fcbung-progressive-muskelentspannung\" class=\"uagb-toc-link__trigger\">EXERC\u00cdCIO: Relaxamento muscular progressivo<\/a><\/li><\/ul><li class=\"uagb-toc__list\"><a href=\"#5-weitere-entspannungsmethoden-f\u00fcr-ced\" class=\"uagb-toc-link__trigger\">5. Outros m\u00e9todos de relaxamento para o CED<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#6-innere-einstellung-\u00e4ndern\" class=\"uagb-toc-link__trigger\">6. mudar a sua atitude interior<\/a><\/li><\/ul><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#quick-facts-zusammenfassung-f\u00fcr-mehr-entspannung-bei-ced\" class=\"uagb-toc-link__trigger\">Factos r\u00e1pidos - Resumo para uma maior descontra\u00e7\u00e3o com o CED<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#quellen\" class=\"uagb-toc-link__trigger\">Fontes<\/a><\/ul><\/ul><\/ul><\/ol>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a7a49da4 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border mb-0 mt-0\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/08\/Hanna-am-See-1-1024x576.png\" alt=\"Mais descontra\u00e7\u00e3o para o CED\" class=\"wp-image-2679\" style=\"border-radius:16px;box-shadow:var(--wp--preset--shadow--deep)\" title=\"Relaxamento para CED e menos stress\" srcset=\"https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/08\/Hanna-am-See-1-1024x576.png 1024w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/08\/Hanna-am-See-1-300x169.png 300w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/08\/Hanna-am-See-1-768x432.png 768w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/08\/Hanna-am-See-1-480x270.png 480w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/08\/Hanna-am-See-1.png 1366w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Porque \u00e9 que o relaxamento \u00e9 t\u00e3o importante para a DII?<\/strong><\/h2>\n\n\n\n<p>Talvez j\u00e1 tenha reparado que teve sintomas mais graves durante ou ap\u00f3s um per\u00edodo de stress ou que at\u00e9 teve outro surto. Isto \u00e9 exatamente o que pode acontecer quando o stress psicol\u00f3gico e as exig\u00eancias se tornam excessivas. Por isso, \u00e9 particularmente importante para os doentes com DII evitar o stress prolongado e <strong>M\u00e9todos eficazes para lidar com o stress <\/strong>para encontrar. <strong>Relaxamento consciente <\/strong>e <strong>Exerc\u00edcio regular <\/strong>n\u00e3o s\u00f3 promovem o seu bem-estar geral, como tamb\u00e9m podem ajudar a aliviar as crises de DII. Mas como \u00e9 que isso pode ser feito? Que t\u00e9cnicas de relaxamento s\u00e3o particularmente \u00fateis?&nbsp;<\/p>\n\n\n\n<p>Nesta publica\u00e7\u00e3o do blogue, vamos apresentar-lhe v\u00e1rios m\u00e9todos e exerc\u00edcios que o podem ajudar a reduzir o stress na sua vida quotidiana e a encontrar mais relaxamento.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Como \u00e9 que o stress afecta o eixo intestino-c\u00e9rebro e porque \u00e9 que o relaxamento ajuda na DII?<\/strong><\/h2>\n\n\n\n<p>O <a href=\"https:\/\/cms.core-way.de\/pt\/como-os-seus-pensamentos-influenciam-o-seu-ced\/\">Eixo intestino-c\u00e9rebro <\/a>\u00e9 a linha direta entre o c\u00e9rebro e o sistema nervoso do trato digestivo. O intestino e o c\u00e9rebro comunicam entre si atrav\u00e9s de nervos e de subst\u00e2ncias mensageiras especiais. Um exemplo bem conhecido desta subst\u00e2ncia mensageira \u00e9 a serotonina, a hormona da felicidade.\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>As emo\u00e7\u00f5es no c\u00e9rebro t\u00eam influ\u00eancia no intestino<\/strong>O stress ou a ansiedade podem levar a problemas digestivos.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Os processos no intestino s\u00e3o comunicados ao c\u00e9rebro<\/strong>Um intestino agitado pode afetar o seu bem-estar geral e at\u00e9 alterar o seu humor.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/cms.core-way.de\/pt\/abordagens-de-tratamento-da-doenca-de-crohn-baseadas-nas-diretrizes-s3\/\">Doen\u00e7a de Crohn<\/a> ou <a href=\"https:\/\/cms.core-way.de\/pt\/terapia-para-a-colite-ulcerosa-abordagens-actuais-de-tratamento-baseadas-na-diretriz-s3\/\">Colite ulcerosa<\/a> pode ser dif\u00edcil por v\u00e1rias raz\u00f5es e colocar uma tens\u00e3o na sua psique. Talvez a DII o esteja a limitar e j\u00e1 n\u00e3o possa fazer as coisas da forma a que estava habituado. O facto de n\u00e3o saber se e quando ir\u00e1 ocorrer uma nova crise pode trazer incerteza \u00e0 sua vida. O desconforto e as consequ\u00eancias - diarreia, incha\u00e7o, cicatrizes - podem levar \u00e0 vergonha. Al\u00e9m disso, \u00e9 muitas vezes dif\u00edcil lidar com a dor. <strong>Por vezes, toda a gente tem medo <\/strong>- de uma situa\u00e7\u00e3o dif\u00edcil, de mudan\u00e7as ou mesmo da doen\u00e7a de Crohn ou colite ulcerosa. No entanto, o n\u00edvel saud\u00e1vel \u00e9 ultrapassado quando <strong>Os medos determinam a sua vida<\/strong> e organizamos a nossa vida quotidiana em fun\u00e7\u00e3o delas. Isto tamb\u00e9m pode acontecer com a DII. Pode evitar viagens mais longas por medo de uma diarreia s\u00fabita. Gradualmente, este medo torna-se cada vez mais enraizado e atreve-se a fazer cada vez menos coisas. A dada altura, nem sequer se atreve a sair de casa para ir \u00e0s compras ou a uma ida ao cinema.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>O intestino e o c\u00e9rebro em equil\u00edbrio - utiliza\u00e7\u00e3o orientada do relaxamento para a DII<\/strong><\/h3>\n\n\n\n<p>Conhecer a forma como o c\u00e9rebro e o aparelho digestivo comunicam diretamente entre si e est\u00e3o ligados pode, evidentemente, ser tamb\u00e9m utilizado para fins terap\u00eauticos. Por exemplo, v\u00e1rios <strong>M\u00e9todos de relaxamento<\/strong> (como o ioga, o treino autog\u00e9nico, a hipnose abdominal e a hipnose intestinal) t\u00eam um efeito positivo no intestino e conduzem a um apaziguamento do intestino, especialmente no caso da DII.&nbsp;<\/p>\n\n\n\n<p>H\u00e1 duas maneiras de resolver um problema de stress. Pode <strong>Eliminar as fontes de stress<\/strong>. Esta \u00e9 a forma mais eficaz. No entanto, algumas causas de stress n\u00e3o podem ser simplesmente desligadas - como a DII. A segunda op\u00e7\u00e3o \u00e9 aprender a lidar melhor com o stress e os seus factores desencadeantes. Isto inclui <strong>Gest\u00e3o ativa da doen\u00e7a de Crohn e da colite ulcerosa <\/strong>e, se poss\u00edvel <strong>fazem muito pelo seu bem-estar geral<\/strong>. Fazer um esfor\u00e7o consciente para relaxar \u00e9 tamb\u00e9m uma boa defesa contra o stress. Existem v\u00e1rias estrat\u00e9gias para lidar melhor com o stress.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Estrat\u00e9gias de gest\u00e3o do stress para a DII - Como relaxar o seu intestino<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. mindfulness e medita\u00e7\u00e3o para relaxar mais com a DII - utilizar o poder da calma<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/cms.core-way.de\/pt\/para-alem-da-medicina-convencional-terapias-cientificamente-comprovadas-como-ajudantes-suaves-para-o-intestino\/\">Forma\u00e7\u00e3o em mindfulness<\/a> e a medita\u00e7\u00e3o s\u00e3o m\u00e9todos comprovados para harmonizar o corpo e a mente. Estas t\u00e9cnicas ajudam a <strong>Para viver conscientemente o momento<\/strong> e <strong>libertar-se de pensamentos stressantes<\/strong>. Estudos demonstram que o treino da aten\u00e7\u00e3o plena pode reduzir os n\u00edveis de inflama\u00e7\u00e3o em doentes com DII e, por conseguinte, tem um efeito positivo na evolu\u00e7\u00e3o da doen\u00e7a.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">EXERC\u00cdCIO: Medita\u00e7\u00e3o simples<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Assumir a posi\u00e7\u00e3o de repouso<\/strong>Sente-se confortavelmente e feche os olhos.&nbsp;<\/li>\n\n\n\n<li><strong>Concentrar-se na respira\u00e7\u00e3o<\/strong>Inspire e expire profundamente, concentre-se na sua respira\u00e7\u00e3o.&nbsp;<\/li>\n\n\n\n<li><strong>Observar os pensamentos<\/strong>Deixe os seus pensamentos passarem sem se agarrar a eles.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>A pr\u00e1tica regular desta medita\u00e7\u00e3o simples pode ajudar a reduzir o stress e a conseguir um relaxamento mais profundo.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. ioga para o corpo e a mente para uma melhor gest\u00e3o do stress com DII<\/strong><\/h3>\n\n\n\n<p>O ioga combina exerc\u00edcios de respira\u00e7\u00e3o, medita\u00e7\u00e3o e movimentos f\u00edsicos, o que faz dele um m\u00e9todo de relaxamento hol\u00edstico. N\u00e3o s\u00f3 melhora a flexibilidade e a for\u00e7a f\u00edsica, como tamb\u00e9m tem um efeito positivo na sa\u00fade mental.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">EXERC\u00cdCIO: Poses de ioga para principiantes<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A pose da montanha (Tadasana)<\/strong>Fique de p\u00e9 com os p\u00e9s juntos e os bra\u00e7os ao lado do corpo. Inspire e expire profundamente.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>C\u00e3o virado para baixo (Adho Mukha Svanasana)<\/strong>Coloque-se numa posi\u00e7\u00e3o com as m\u00e3os e os p\u00e9s no ch\u00e3o e as n\u00e1degas esticadas para cima.&nbsp;<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\" style=\"font-size:16px\">\n<p style=\"font-size:16px\">Viparita Karani - a pose de invers\u00e3o: este exerc\u00edcio \u00e9 perfeito para a noite, antes de ir para a cama, pois estimula o sistema nervoso parassimp\u00e1tico - que nos acalma e relaxa.&nbsp;&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li class=\"has-ast-global-color-7-color has-text-color has-link-color wp-elements-d4d8c726ae1e4bd214775a3d39ee1e25\" style=\"font-size:16px\">Para o fazer, coloque uma almofada debaixo das costas, por exemplo, mais ou menos \u00e0 altura do c\u00f3ccix&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li style=\"font-size:16px\">Levante as pernas (pode tamb\u00e9m encost\u00e1-las \u00e0 parede se achar que \u00e9 demasiado cansativo)&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li style=\"font-size:16px\">Manter durante cerca de 2 minutos e inspirar e expirar profundamente.&nbsp;<\/li>\n<\/ol>\n<cite>Ponta do Coreway<\/cite><\/blockquote>\n\n\n\n<p>Estes exerc\u00edcios s\u00e3o f\u00e1ceis de aprender e podem ajudar a relaxar o corpo e a acalmar a mente&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. t\u00e9cnicas de respira\u00e7\u00e3o para o intervalo - como acalmar o sistema nervoso<\/strong><\/h3>\n\n\n\n<p>Os exerc\u00edcios de respira\u00e7\u00e3o s\u00e3o uma forma simples e eficaz de reduzir o stress. Ao controlar conscientemente a sua respira\u00e7\u00e3o, pode colocar o seu corpo num estado de calma e relaxamento.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">EXERC\u00cdCIO: Respira\u00e7\u00e3o abdominal profunda<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tomar uma posi\u00e7\u00e3o<\/strong>Sente-se direito ou deite-se de costas.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Respira\u00e7\u00e3o<\/strong>Inspire profundamente pelo nariz at\u00e9 ao abd\u00f3men e expire pela boca. Coloque as m\u00e3os no abd\u00f3men para sentir o movimento.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Este exerc\u00edcio pode ser feito em qualquer altura e ajuda-o a encontrar a paz rapidamente.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. relaxamento muscular progressivo - liberta\u00e7\u00e3o orientada da tens\u00e3o<\/strong><\/h3>\n\n\n\n<p>O relaxamento muscular progressivo de Jacobson tem como objetivo alcan\u00e7ar um relaxamento profundo atrav\u00e9s da tens\u00e3o e relaxamento sistem\u00e1ticos de determinados grupos musculares.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">EXERC\u00cdCIO: Relaxamento muscular progressivo<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Assumir a posi\u00e7\u00e3o de repouso<\/strong>Deite-se ou sente-se confortavelmente e feche os olhos.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tensionar e relaxar grupos musculares<\/strong>Tensione cada grupo muscular durante cerca de 5-10 segundos e depois relaxe-os durante 20-30 segundos. Comece pelas m\u00e3os e avance por todo o corpo.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Ao praticar regularmente, pode aprender a reconhecer e a libertar a tens\u00e3o mais rapidamente.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Outros m\u00e9todos de relaxamento para o CED<\/strong><\/h3>\n\n\n\n<p>Para al\u00e9m das t\u00e9cnicas acima mencionadas, existem outros m\u00e9todos que podem contribuir para o relaxamento:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Desporto e exerc\u00edcio<\/strong>A atividade f\u00edsica regular pode reduzir o stress e aumentar o bem-estar.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Passeios no campo<\/strong>Passar tempo na natureza tem um efeito calmante e ajuda a limpar a mente.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Massagens e aromaterapia<\/strong>Estes tratamentos favorecem o relaxamento e podem ser particularmente ben\u00e9ficos.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. mudar a sua atitude interior<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dist\u00e2ncia de ganho: <\/strong>Sente que est\u00e1 a perder a vis\u00e3o global de uma situa\u00e7\u00e3o? D\u00ea um passo atr\u00e1s e tente ver tudo \u00e0 dist\u00e2ncia. Utilize esta medita\u00e7\u00e3o simples para se sentir dentro de si e imaginar um observador interior a olhar para todos os seus sentimentos e pensamentos. Isto facilitar\u00e1 o reconhecimento de solu\u00e7\u00f5es.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pensar positivamente: <\/strong>Tente manter uma atitude positiva e concentre-se nos aspectos positivos da sua vida. Para o fazer, escreva tr\u00eas coisas pelas quais est\u00e1 grato ao fim do dia.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Conservar os recursos: <\/strong>Certifique-se de que utiliza a sua energia de forma sensata e n\u00e3o se esfor\u00e7a demasiado.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Factos r\u00e1pidos - Resumo para uma maior descontra\u00e7\u00e3o com o CED<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O eixo intestino-c\u00e9rebro mostra como o nosso c\u00e9rebro e o trato digestivo est\u00e3o intimamente ligados.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>As t\u00e9cnicas de relaxamento consciente, como o ioga, o treino autog\u00e9nico ou a hipnose, podem aliviar os sintomas da DII.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A aten\u00e7\u00e3o plena e a medita\u00e7\u00e3o ajudam-no a viver conscientemente o momento e a libertar-se dos pensamentos stressantes.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uma abordagem ativa da DII e o relaxamento regular podem ter uma influ\u00eancia positiva no curso da doen\u00e7a.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A ajuda profissional para a depress\u00e3o e a ansiedade \u00e9 importante para melhorar a qualidade de vida.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Experimente diferentes m\u00e9todos e descubra quais s\u00e3o os que melhor se adequam a si e podem ser integrados na sua vida quotidiana. Se utiliza regularmente <strong>Flexibiliza\u00e7\u00e3o para CED<\/strong> pode reduzir os seus sintomas a longo prazo.<\/p>\n\n\n\n<p>Esperamos que esta publica\u00e7\u00e3o lhe tenha dado algumas ideias \u00fateis sobre como gerir o stress e trazer mais relaxamento \u00e0 sua vida. Diga-nos quais as t\u00e9cnicas que funcionam melhor para si e como as integrou na sua vida quotidiana CED.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fontes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Konturek, P.C., Konturek, K. &amp; Zopf, Y. Stress and chronic inflammatory bowel disease.&nbsp;<em>MMW - Avan\u00e7os na medicina<\/em>&nbsp;<strong>162<\/strong>&nbsp;(Suplemento 5), 3-6 (2020). <a href=\"https:\/\/doi.org\/10.1007\/s15006-020-0657-7\">https:\/\/doi.org\/10.1007\/s15006-020-0657-7<\/a><\/li>\n\n\n\n<li>Wagner-Link, A., \"Stay calm\", brochura TK, 2012; <a href=\"https:\/\/www.tk.de\/techniker\/unternehmensseiten\/unternehmen\/broschueren-und-mehr\/broschuere-stress-2013462\">TK-AntiStressCoach 2022<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sabe-se tamb\u00e9m que o sono desempenha um papel fundamental na redu\u00e7\u00e3o do stress. Leia o nosso artigo sobre este assunto: <a href=\"https:\/\/cms.core-way.de\/pt\/erholsame-nacht-trotz-ced-12-tipps-fuer-guten-schlaf\/\">Noite tranquila apesar da DII: 12 dicas para uma boa noite de sono<\/a><\/p>\n\n\n<div class=\"items-justified-left wp-block-site-reviews-form\"><div class=\"glsr glsr-default\" id=\"glsr_iddzvhae\" data-from=\"block\" data-shortcode=\"site_reviews_form\" data-hide=\"name,email,title,content\"><div class=\"glsr-form-wrap\">\n    <form class=\"glsr-form glsr-review-form\" method=\"post\" enctype=\"multipart\/form-data\" action=\"\">\n        <input type=\"hidden\" name=\"site-reviews[_action]\" value=\"submit-review\" \/>\n<input type=\"hidden\" name=\"site-reviews[_nonce]\" value=\"5ec1315175\" \/>\n<input type=\"hidden\" name=\"site-reviews[_post_id]\" value=\"1747\" \/>\n<input type=\"hidden\" name=\"site-reviews[_referer]\" value=\"\" \/>\n<input type=\"hidden\" name=\"site-reviews[assigned_posts]\" value=\"\" \/>\n<input type=\"hidden\" name=\"site-reviews[assigned_terms]\" value=\"\" \/>\n<input type=\"hidden\" name=\"site-reviews[assigned_users]\" value=\"\" \/>\n<input type=\"hidden\" name=\"site-reviews[excluded]\" value=\"name, email, title, content\" \/>\n<input type=\"hidden\" name=\"site-reviews[form_id]\" value=\"glsr_iddzvhae\" \/>\n<input type=\"hidden\" name=\"site-reviews[form_signature]\" value=\"l2emfcLA9IbnW_Ayf7QykXCrCR4jjQWOe7qBuKm3aujfxg92iURoOuijFVYdCU4afbcZCdB7gDEh2ASuhDOrbiyh0iyCteZXE3gj7uux-cTYJ3gejAkqb2z7_HA696ZAmd8oYH3Mxful-1K3cnZWKRw3IIHv0Wk14eahBWKBRaKuBP-v4Fn_JYvzsLTmgzI9DMy2aVlcnb1DGxW6MhIrHPISFXLR4LyncMYAmZ8IPSeO7bujI1zF175oU1QAylSlu75es70M5FnXgNxcUwSWxkFe_KkM919puczNWIaY8qHnUNL27Daq6fNu6mXE3tibV-iHeqjnM321AqQWtg4xK8drboYIgVrWScVpoXRm2M7ZjvjlQk6d1yFvMFEJeFSihzwPw_fvct1y3vpM_W16GGWCVD_Jltp_BymO_LZ4IdlkdxGfcWnA4QooK6glJKse5QL5HytBX2aKK0_tfIycBRLUSjVE24fX\" \/>\n<input type=\"hidden\" name=\"site-reviews[terms_exist]\" value=\"1\" \/>\n<div class=\"glsr-field\" style=\"display:none;\"><label for=\"site-reviews-459032ab-glsr_iddzvhae\">Your review<\/label><input type=\"text\" class=\"glsr-input glsr-input-text\" id=\"site-reviews-459032ab-glsr_iddzvhae\" name=\"site-reviews[459032ab]\" value=\"\" \/><\/div>\n<div class=\"glsr-field glsr-field-rating glsr-required\" data-field=\"rating\" data-type=\"rating\">\n    <label class=\"glsr-label\" for=\"glsr_iddzvhae-rating\">\n    <span>Your overall rating<\/span>\n<\/label>\n    <select class=\"browser-default disable-select glsr-select no-wrap no_wrap\" id=\"glsr_iddzvhae-rating\" name=\"site-reviews[rating]\" required><option value=\"\">Select a Rating<\/option><option value=\"5\">5 Stars<\/option><option value=\"4\">4 Stars<\/option><option value=\"3\">3 Stars<\/option><option value=\"2\">2 Stars<\/option><option value=\"1\">1 Star<\/option><\/select>\n    <div class=\"glsr-field-error\"><\/div>\n<\/div>\n<div class=\"glsr-field glsr-field-choice glsr-required\" data-field=\"terms\" data-type=\"toggle\">\n    \n    <div class=\"glsr-field-subgroup\">\n        <span class=\"glsr-field-toggle\">\n    <span>\n        <span class=\"glsr-toggle\"><input type=\"checkbox\" class=\"glsr-input-toggle\" id=\"glsr_iddzvhae-terms-1\" name=\"site-reviews[terms]\" required value=\"1\" \/><span class=\"glsr-toggle-track\"><\/span><\/span>\n    <\/span>\n    <label for=\"glsr_iddzvhae-terms-1\">This review is based on my own experience and is my genuine opinion.<\/label>\n<\/span>\n    <\/div>\n    <div class=\"glsr-field-error\"><\/div>\n<\/div>\n        <div class=\"glsr-form-message\">\n    \n<\/div>\n        <div data-field=\"submit-button\">\n    <div class=\"wp-block-buttons is-layout-flex\">\n        <div class=\"wp-block-button\">\n            <button type=\"submit\" class=\"glsr-button wp-block-button__link wp-element-button\" aria-busy=\"false\" data-loading=\"Submitting, please wait...\">Submit Review<\/button>\n        <\/div>\n    <\/div>\n<\/div>\n    <input type=\"hidden\" name=\"trp-form-language\" value=\"pt\"\/><\/form>\n<\/div><\/div><\/div>\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Embora o stress n\u00e3o seja a causa da doen\u00e7a inflamat\u00f3ria intestinal cr\u00f3nica (DII), pode ter um impacto negativo no curso da doen\u00e7a e na qualidade de vida das pessoas afectadas. Por isso, \u00e9 particularmente importante lidar corretamente com as situa\u00e7\u00f5es de stress. <\/p>","protected":false},"author":2,"featured_media":3404,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","inline_featured_image":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","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":"","adv-header-id-meta":"","stick-header-meta":"","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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"categories":[17,166,174],"tags":[19,143,62,55,144,140,320,128,145,319,142,141,54,321],"class_list":["post-1747","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alltag-mit-ced","category-deutsch","category-stresslevel","tag-ced","tag-chronisch","tag-chronisch-entzuendliche-darmerkrankungen","tag-colitis-ulcerosa","tag-dauerstress","tag-entspannung","tag-entspannungsuebungen","tag-morbus-crohn","tag-schubausloeser","tag-stress","tag-stressbewaeltigung","tag-stressregulation","tag-therapie","tag-uebungen-zur-entspannung-bei-ced"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entspannung bei CED \u2013 Techniken zur Stressbew\u00e4ltigung<\/title>\n<meta name=\"description\" content=\"Entspannung bei CED kann helfen, Sch\u00fcbe zu reduzieren. 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