{"id":846,"date":"2025-11-02T16:35:23","date_gmt":"2025-11-02T15:35:23","guid":{"rendered":"https:\/\/stresologia.pl\/?page_id=846"},"modified":"2025-11-02T16:41:42","modified_gmt":"2025-11-02T15:41:42","slug":"technika-r-a-i-n-cztery-kroki-uwaznosci","status":"publish","type":"page","link":"https:\/\/stresologia.pl\/index.php\/technika-r-a-i-n-cztery-kroki-uwaznosci\/","title":{"rendered":"Technika R.A.I.N. \u2013 cztery kroki uwa\u017cno\u015bci"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"846\" class=\"elementor elementor-846\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c050f20 e-flex e-con-boxed e-con e-parent\" data-id=\"c050f20\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e642233 elementor-widget elementor-widget-image\" data-id=\"e642233\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/stresologia.pl\/wp-content\/uploads\/2025\/11\/Generated-Image-November-02-2025-4_33PM.png\" class=\"attachment-large size-large wp-image-849\" alt=\"\" srcset=\"https:\/\/stresologia.pl\/wp-content\/uploads\/2025\/11\/Generated-Image-November-02-2025-4_33PM.png 1024w, https:\/\/stresologia.pl\/wp-content\/uploads\/2025\/11\/Generated-Image-November-02-2025-4_33PM-300x300.png 300w, https:\/\/stresologia.pl\/wp-content\/uploads\/2025\/11\/Generated-Image-November-02-2025-4_33PM-150x150.png 150w, https:\/\/stresologia.pl\/wp-content\/uploads\/2025\/11\/Generated-Image-November-02-2025-4_33PM-768x768.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-597a484 e-flex e-con-boxed e-con e-parent\" data-id=\"597a484\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c868145 elementor-widget elementor-widget-text-editor\" data-id=\"c868145\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"395\" data-end=\"429\"><strong data-start=\"404\" data-end=\"429\">Recognize (Rozpoznaj)<\/strong><\/h3><p data-start=\"430\" data-end=\"621\">Zauwa\u017c, co si\u0119 dzieje w tobie w danej chwili.<br data-start=\"475\" data-end=\"478\" \/>\u201eCo teraz czuj\u0119?\u201d<br data-start=\"498\" data-end=\"501\" \/>\u00a0\u201eJakie my\u015bli pojawiaj\u0105 si\u0119 w mojej g\u0142owie?\u201d<br data-start=\"547\" data-end=\"550\" \/>To pierwszy krok do samo\u015bwiadomo\u015bci \u2014 nazwanie emocji os\u0142abia ich si\u0142\u0119.<\/p><h3 data-start=\"628\" data-end=\"655\"><strong data-start=\"637\" data-end=\"655\">Allow (Pozw\u00f3l)<\/strong><\/h3><p data-start=\"656\" data-end=\"844\">Pozw\u00f3l, by te emocje po prostu <strong data-start=\"687\" data-end=\"695\">by\u0142y<\/strong>.<br data-start=\"696\" data-end=\"699\" \/>Nie pr\u00f3buj ich t\u0142umi\u0107 ani zwalcza\u0107.<br data-start=\"734\" data-end=\"737\" \/>\u00a0\u201ePozwalam, \u017ceby to uczucie istnia\u0142o.\u201d<br data-start=\"777\" data-end=\"780\" \/>To akt akceptacji, kt\u00f3ry zatrzymuje wewn\u0119trzn\u0105 walk\u0119 i napi\u0119cie.<\/p><h3 data-start=\"851\" data-end=\"884\"><strong data-start=\"860\" data-end=\"884\">Investigate (Zbadaj)<\/strong><\/h3><p data-start=\"885\" data-end=\"1093\">Z ciekawo\u015bci\u0105 przyjrzyj si\u0119 temu, <strong data-start=\"919\" data-end=\"952\">sk\u0105d pochodzi emocja lub my\u015bl<\/strong>.<br data-start=\"953\" data-end=\"956\" \/>\u00a0\u201eCo sprawia, \u017ce reaguj\u0119 w ten spos\u00f3b?\u201d<br data-start=\"997\" data-end=\"1000\" \/>\u00a0\u201eGdzie w ciele czuj\u0119 to napi\u0119cie?\u201d<br data-start=\"1037\" data-end=\"1040\" \/>Badanie pomaga zrozumie\u0107 swoje reakcje bez oceniania.<\/p><h3 data-start=\"1100\" data-end=\"1177\"><strong data-start=\"1109\" data-end=\"1177\">Non-Identification \/ Nurture (Nie uto\u017csamiaj si\u0119 \/ Otocz trosk\u0105)<\/strong><\/h3><p data-start=\"1178\" data-end=\"1395\">U\u015bwiadom sobie, \u017ce <strong data-start=\"1197\" data-end=\"1227\">nie jeste\u015b swoimi emocjami<\/strong>.<br data-start=\"1228\" data-end=\"1231\" \/>Mo\u017cesz czu\u0107 z\u0142o\u015b\u0107, smutek czy l\u0119k, ale to nie <em data-start=\"1277\" data-end=\"1281\">ty<\/em> jeste\u015b z\u0142o\u015bci\u0105 czy l\u0119kiem.<br data-start=\"1308\" data-end=\"1311\" \/>\u00a0\u201eTo uczucie przychodzi i odejdzie.\u201d<\/p><p data-start=\"1178\" data-end=\"1395\">\u201eMog\u0119 otoczy\u0107 siebie trosk\u0105 i spokojem.\u201d<\/p><h2 data-start=\"1402\" data-end=\"1431\">\u00a0Efekt techniki R.A.I.N.<\/h2><p data-start=\"1432\" data-end=\"1472\">Po kilku minutach stosowania tej metody:<\/p><ul data-start=\"1473\" data-end=\"1576\"><li data-start=\"1473\" data-end=\"1503\"><p data-start=\"1475\" data-end=\"1503\">emocje trac\u0105 intensywno\u015b\u0107,<\/p><\/li><li data-start=\"1504\" data-end=\"1532\"><p data-start=\"1506\" data-end=\"1532\">napi\u0119cie w ciele maleje,<\/p><\/li><li data-start=\"1533\" data-end=\"1576\"><p data-start=\"1535\" data-end=\"1576\">wracasz do r\u00f3wnowagi i jasno\u015bci umys\u0142u.<\/p><\/li><\/ul><p data-start=\"1578\" data-end=\"1679\">To \u0107wiczenie mo\u017cesz wykona\u0107 w ka\u017cdej chwili \u2014 w stresuj\u0105cej rozmowie, przed snem czy po trudnym dniu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Recognize (Rozpoznaj) Zauwa\u017c, co si\u0119 dzieje w tobie w danej chwili.\u201eCo teraz czuj\u0119?\u201d\u00a0\u201eJakie my\u015bli pojawiaj\u0105 si\u0119 w mojej g\u0142owie?\u201dTo pierwszy krok do samo\u015bwiadomo\u015bci \u2014 nazwanie emocji os\u0142abia ich si\u0142\u0119. Allow&hellip; <\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_uag_custom_page_level_css":"","footnotes":""},"class_list":["post-846","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Technika R.A.I.N. \u2013 cztery kroki uwa\u017cno\u015bci - Stresologia.pl<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stresologia.pl\/index.php\/technika-r-a-i-n-cztery-kroki-uwaznosci\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Technika R.A.I.N. \u2013 cztery kroki uwa\u017cno\u015bci - Stresologia.pl\" \/>\n<meta property=\"og:description\" content=\"Recognize (Rozpoznaj) Zauwa\u017c, co si\u0119 dzieje w tobie w danej chwili.\u201eCo teraz czuj\u0119?\u201d\u00a0\u201eJakie my\u015bli pojawiaj\u0105 si\u0119 w mojej g\u0142owie?\u201dTo pierwszy krok do samo\u015bwiadomo\u015bci \u2014 nazwanie emocji os\u0142abia ich si\u0142\u0119. 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