![\"hn\u011bv\"](\"http:\/\/terapie-po-netu.cz\/wp-content\/uploads\/2016\/08\/hn\u011bv.png\")
<\/a><\/p>\nProjevy hn\u011bvu nej\u010dast\u011bji naru\u0161uj\u00ed vztahy mezi lidmi. Nakonec mohou v\u00e9st k izolaci a bolestn\u00e9 osam\u011blosti. I kdy\u017e projevy hn\u011bvu maj\u00ed \u010dasto sv\u016fj d\u016fvod, jsou v\u011bt\u0161inou p\u0159ehnan\u00e9 a nep\u0159im\u011b\u0159en\u00e9 situaci, kter\u00e1 je vyvolala.<\/p>\n
Zdroj zlosti a hn\u011bvu tak\u00e9 m\u016f\u017ee souviset s pocity bezmoci v traumatick\u00e9 situaci. Podobnou bezmoc jsme asi d\u0159\u00edve neza\u017eili. Nyn\u00ed m\u016f\u017ee cokoliv, co tuto bezmoc p\u0159ipom\u00edn\u00e1, vybudit n\u00e1\u0161 nadm\u011brn\u00fd hn\u011bv. Na druh\u00e9 stran\u011b se za svoje projevy hn\u011bvu a agrese obvi\u0148ujeme, zlob\u00edme se na sebe, za\u0159\u00edk\u00e1v\u00e1me se, \u017ee p\u0159\u00ed\u0161t\u011b se u\u017e ovl\u00e1dneme, sna\u017e\u00edme se projevy agrese potla\u010dit. \u010c\u00edm v\u00edce je potla\u010dujeme, t\u00edm v\u00edce vybuchuj\u00ed. Bohu\u017eel pak \u010dasto v reakci na mal\u00e9 podn\u011bty a destruktivn\u00edm zp\u016fsobem. Je to, jako kdybychom se sna\u017eili uzav\u0159\u00edt pokli\u010dkou hrnec s vrouc\u00ed vodou \u2013 p\u0159etlak se n\u00e1razov\u011b uvoln\u00ed t\u00edm, \u017ee poklici vyraz\u00ed.<\/p>\n
Nav\u00edc potla\u010dov\u00e1n\u00ed hn\u011bvu b\u00fdv\u00e1 spojov\u00e1no se zdravotn\u00edmi probl\u00e9my, zejm\u00e9na s vysok\u00fdm krevn\u00edm tlakem, bolestmi hlavy a \u017ealude\u010dn\u00edmi v\u0159edy. Projevit hn\u011bv p\u0159im\u011b\u0159en\u00fdm zp\u016fsobem m\u016f\u017ee b\u00fdt zdrav\u00e9, \u017e\u00e1douc\u00ed a m\u016f\u017ee pomoci v \u0159ad\u011b situac\u00ed.<\/strong> Kdy\u017e se m\u00e1me nap\u0159\u00edklad ohradit v\u016f\u010di n\u011bjak\u00e9 nespravedlnosti, kdy\u017e pot\u0159ebujeme ochr\u00e1nit sebe nebo druh\u00e9 p\u0159ed agresorem, nebo si pot\u0159ebujeme proti druh\u00e9mu \u010dlov\u011bku vymezit hranice, aby n\u00e1s neobt\u011b\u017eoval a nevyu\u017e\u00edval.<\/p>\nNa\u0161\u00edm c\u00edlem tedy nen\u00ed nevyjad\u0159ovat hn\u011bv \u010di zlost, n\u00fdbr\u017e vyjad\u0159ovat ho v p\u0159im\u011b\u0159en\u00fdch situac\u00edch p\u0159im\u011b\u0159en\u00fdm zp\u016fsobem.<\/strong><\/p>\nDovednost zvl\u00e1dat sv\u016fj hn\u011bv a vyjad\u0159ovat jej ur\u010dit\u011b p\u0159inese zkvalitn\u011bn\u00ed \u017eivota t\u011bm, kte\u0159\u00ed s t\u00edm maj\u00ed probl\u00e9my.<\/p>\n
Tak\u017ee jak na to? Jak\u00e1 je prvn\u00ed pomoc pro vzteklouny? Vybrala jsem pro V\u00e1s t\u0159i z\u00e1kladn\u00ed asertivn\u00ed techniky ke zvl\u00e1d\u00e1n\u00ed hn\u011bvu publikovan\u00e9 panem doktorem Pra\u0161kem. Jedn\u00e1 se o metodu P\u0159est\u00e1vky, asertivn\u00ed vyj\u00e1d\u0159en\u00ed zlosti a metodu Asertivn\u00ed v\u00fdm\u011bny.<\/p>\n
METODA P\u0158EST\u00c1VKY<\/p>\n
Ve chv\u00edli, kdy se schyluje k tomu, \u017ee vybuchneme hn\u011bvem, je nejlep\u0161\u00ed taktikou odlo\u017eit to. Ud\u011blat si p\u0159est\u00e1vku. Lidov\u011b se \u0159\u00edkalo, \u017ee si m\u00e1 \u010dlov\u011bk napo\u010d\u00edtat do deseti. To je ov\u0161em velmi m\u00e1lo. Pokud c\u00edt\u00edte, \u017ee m\u00e1te v\u00fdbuch hn\u011bvu na kraj\u00ed\u010dku, oznamte to jednodu\u0161e okol\u00ed (\u201eJsem na\u0161tvan\u00fd a mus\u00edm odej\u00edt, abych se uklidnil, nechci na v\u00e1s vybuchnout!\u201c<\/em>) a odejd\u011bte. B\u011bhem p\u0159est\u00e1vky (kter\u00e1 by nem\u011bla b\u00fdt ani krat\u0161\u00ed ani del\u0161\u00ed ne\u017e jednu hodinu) nepijte alkohol ani ne\u0159i\u010fte automobil. Pokud je to v noci, odejd\u011bte alespo\u0148 do jin\u00e9 m\u00edstnosti.<\/p>\nP\u0159edt\u00edm ne\u017e poprv\u00e9 pou\u017eijete metodu \u201ep\u0159est\u00e1vky\u201c, upozorn\u011bte ostatn\u00ed, \u017ee to tak budete d\u011blat v\u017edy, kdy\u017e budete c\u00edtit nezvladateln\u00fd vztek. Nen\u00ed to nam\u00ed\u0159eno proti nim, ale pro n\u011b. Po\u017e\u00e1dejte je, aby respektovali toto va\u0161e rozhodnut\u00ed.<\/p>\n
ASERTIVN\u00cd VYJ\u00c1D\u0158EN\u00cd ZLOSTI<\/p>\n
Abychom se mohli c\u00edtit p\u0159irozen\u011b, pot\u0159ebujeme dok\u00e1zat vyjad\u0159ovat to, co c\u00edt\u00edme k ostatn\u00edm, a to jak v pozitivn\u00edm, tak v negativn\u00edm slova smyslu. Vyjad\u0159ov\u00e1n\u00ed siln\u00fdch emoc\u00ed je omezov\u00e1no form\u00e1ln\u00edmi \u201epravidly slu\u0161nosti\u201c. Obzvl\u00e1\u0161\u0165 to plat\u00ed o vyj\u00e1d\u0159en\u00ed hn\u011bvu. Av\u0161ak je mo\u017en\u00e9 d\u00e1t pln\u011b najevo ka\u017ed\u00e9, tedy i negativn\u00ed citov\u00e9 hnut\u00ed, pokud zp\u016fsob, kter\u00fd pou\u017eijeme, neponi\u017euje jin\u00e9ho \u010dlov\u011bka<\/strong>. Pou\u017eijeme na to negativn\u00ed zp\u011btn\u00e9 vazby a v prvn\u00ed osob\u011b pojmenujeme konkr\u00e9tn\u00ed p\u0159\u00ed\u010dinu sv\u00e9 zlosti<\/u>:<\/p>\n\u201eChci, abys mi p\u0159estala sk\u00e1kat do \u0159e\u010di.\u201c
\n\u201eJsem na\u0161tvan\u00e1, \u017ee jsi mi nezavolal, \u017ee p\u0159ijde\u0161 pozd\u011bji.\u201c
\n\u201eVyto\u010dilo m\u011b, kdy\u017e jsi mi p\u0159ed svoj\u00ed matkou \u0159ekl, \u017ee se vyh\u00fdb\u00e1m nep\u0159\u00edjemn\u00e9 pr\u00e1ci.\u201c<\/em><\/p>\nVelmi d\u016fle\u017eit\u00e9 je vyj\u00e1d\u0159en\u00ed zlosti<\/u> neodkl\u00e1dat <\/strong>a nep\u0159ipustit nar\u016fst\u00e1n\u00ed hn\u011bvu<\/u> \u2013 riskujeme, \u017ee pak explodujeme, nebo si hn\u011bv vybijeme n\u011bkde jinde<\/strong>. Z\u00e1sadn\u011b se vyhneme pau\u0161alizov\u00e1n\u00ed:<\/u><\/p>\n\u201eTy mysl\u00ed\u0161 jenom na sex.\u201c
\n\u201eBeztak na v\u0161echno ka\u0161le\u0161.\u201c<\/em><\/p>\nVyh\u00fdb\u00e1me se pou\u017e\u00edv\u00e1n\u00ed nad\u00e1vek, citov\u00e9mu vyd\u00edr\u00e1n\u00ed nebo kladen\u00ed p\u0159ehnan\u00fdch ultim\u00e1t<\/u>:
\n\u201eJestli se nezm\u011bn\u00ed\u0161, rozvedu se…\u201c<\/em><\/p>\nASERTIVN\u00cd V\u00ddM\u011aNA<\/p>\n
Asertivn\u00ed v\u00fdm\u011bna je ur\u010dena ke zlep\u0161en\u00ed projev\u016f vzteku. Pokud v\u00e1\u0161 jedin\u00fd zp\u016fsob, jak projevovat svoji zlost, je b\u00fdt ironi\u010dt\u00ed, vy\u010d\u00edtav\u00ed, nad\u00e1vaj\u00edc\u00ed, agresivn\u00ed, obvi\u0148uj\u00edc\u00ed nebo ledov\u011b chladn\u00ed, lid\u00e9 kolem v\u00e1s, a\u0165 je to v\u00e1\u0161 partner, va\u0161e d\u011bti, kolegov\u00e9 v pr\u00e1ci, nebo p\u0159\u00e1tel\u00e9, asi nemaj\u00ed velk\u00fd z\u00e1jem s v\u00e1mi \u0159e\u0161it probl\u00e9my<\/u>. Poznaj\u00ed, kdy jste na\u0161tvan\u00ed, a proto\u017ee znaj\u00ed va\u0161i v\u00fdbu\u0161nou reakci, velmi rychle p\u0159est\u00e1vaj\u00ed naslouchat tomu, co jim \u0159\u00edk\u00e1te, proto\u017ee se mus\u00ed soust\u0159edit na svou obranu. Jak se tedy nau\u010dit vyj\u00e1d\u0159it sv\u016fj hn\u011bv asertivn\u011b?<\/strong> Tak, \u017ee vyj\u00e1d\u0159\u00edme sv\u016fj hn\u011bv, ale z\u00e1rove\u0148 nebudeme druh\u00e9ho poni\u017eovat.<\/strong> P\u0159i asertivn\u00ed v\u00fdm\u011bn\u011b pou\u017e\u00edv\u00e1me n\u011bkolik asertivn\u00edch sekvenc\u00ed. Z\u00e1kladem je negativn\u00ed zp\u011btn\u00e1 vazba<\/u>, ale vzhledem k tomu, \u017ee na\u0161e zlost je dost velk\u00e1, pot\u0159ebujeme vyj\u00e1d\u0159it v\u00edce.<\/p>\nAsertivn\u00ed v\u00fdm\u011bna m\u00e1 n\u00e1sleduj\u00edc\u00ed kroky:<\/p>\n
Ozn\u00e1men\u00ed<\/u>:<\/strong> \u201e\u0160t\u011bp\u00e1ne, vad\u00ed mi, jak hlasit\u011b pou\u0161t\u00ed\u0161 magnetofon!\u201c
\n<\/em>Vyj\u00e1d\u0159en\u00ed vlastn\u00edch pocit\u016f<\/u>:<\/strong> \u201eZa\u010d\u00edn\u00e1m m\u00edt na tebe zlost, proto\u017ee jsem ti n\u011bkolikr\u00e1t \u0159\u00edkal, \u017ee m\u011b to roz\u010diluje!\u201c
\n<\/em>\u017d\u00e1dost:<\/u><\/strong> \u201ePros\u00edm, zeslab tu hudbu!\u201c
\n<\/em>Pod\u011bkov\u00e1n\u00ed:<\/u><\/strong> \u201eD\u011bkuji ti za pochopen\u00ed.\u201c<\/em><\/p>\nTato velmi jednoduch\u00e1 metoda b\u00fdv\u00e1 \u00fa\u010dinn\u00e1. V\u011bt\u0161inou ji druh\u00fd vyslechne. M\u016f\u017ee nam\u00edtat a m\u016f\u017eeme o tom pak debatovat, ale je mu jasn\u00e9, v jak\u00e9m rozpolo\u017een\u00ed se nach\u00e1z\u00edm, proto\u017ee jsem mu to \u0159ekl. Neobsahuje \u017e\u00e1dn\u00e9 v\u00fd\u010ditky, jenom vyj\u00e1d\u0159en\u00ed m\u00fdch pocit\u016f a \u017e\u00e1dost, tak\u017ee druh\u00e9ho nemanipuluje.<\/strong><\/p>\nPokud m\u00e1te se zvl\u00e1d\u00e1n\u00edm\u00a0 probl\u00e9my, ozv\u011bte se, spole\u010dn\u011b se nau\u010d\u00edme reagovat zdrav\u011b \ud83d\ude42<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Lid\u00e9, kte\u0159\u00ed nedok\u00e1\u017e\u00ed vyj\u00e1d\u0159it svoje pocity a pot\u0159eby jin\u00fdm lidem, ztr\u00e1cej\u00ed v \u017eivot\u011b pot\u011b\u0161en\u00ed. Dus\u00ed svoje p\u0159\u00edjemn\u00e9 i nep\u0159\u00edjemn\u00e9 emoce. Ov\u0161em k […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_links_to":"","_links_to_target":""},"categories":[2],"tags":[4,14],"class_list":["post-1317","post","type-post","status-publish","format-standard","hentry","category-clanky","tag-asertivita","tag-spravne-navyky"],"yoast_head":"\n
Z\u00c1KLADN\u00cd TECHNIKY ZVL\u00c1D\u00c1N\u00cd HN\u011aVU<\/title>\n<meta name=\"description\" content=\"Jak\u00e1 je prvn\u00ed pomoc pro vzteklouny? Vybrala jsem pro V\u00e1s t\u0159i z\u00e1kladn\u00ed asertivn\u00ed techniky ke zvl\u00e1d\u00e1n\u00ed hn\u011bvu...Pokud m\u00e1te se zvl\u00e1d\u00e1n\u00edm hn\u011bvu probl\u00e9my, ozv\u011bte se..\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/terapie-po-netu.cz\/?p=1317\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Z\u00c1KLADN\u00cd TECHNIKY ZVL\u00c1D\u00c1N\u00cd HN\u011aVU\" \/>\n<meta property=\"og:description\" content=\"Jak\u00e1 je prvn\u00ed pomoc pro vzteklouny? Vybrala jsem pro V\u00e1s t\u0159i z\u00e1kladn\u00ed asertivn\u00ed techniky ke zvl\u00e1d\u00e1n\u00ed hn\u011bvu...Pokud m\u00e1te se zvl\u00e1d\u00e1n\u00edm hn\u011bvu probl\u00e9my, ozv\u011bte se..\" \/>\n<meta property=\"og:url\" content=\"https:\/\/terapie-po-netu.cz\/?p=1317\" \/>\n<meta property=\"og:site_name\" content=\"Terapie a mentoring\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-11T15:56:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-08-11T17:08:38+00:00\" \/>\n<meta name=\"author\" content=\"Jana Pra\u017eanov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jana Pra\u017eanov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/terapie-po-netu.cz\/?p=1317#article\",\"isPartOf\":{\"@id\":\"https:\/\/terapie-po-netu.cz\/?p=1317\"},\"author\":{\"name\":\"Jana Pra\u017eanov\u00e1\",\"@id\":\"https:\/\/terapie-po-netu.cz\/#\/schema\/person\/8b0c3bbffe90b93d2795012fcbae984e\"},\"headline\":\"Z\u00c1KLADN\u00cd TECHNIKY ZVL\u00c1D\u00c1N\u00cd HN\u011aVU\",\"datePublished\":\"2016-08-11T15:56:21+00:00\",\"dateModified\":\"2016-08-11T17:08:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/terapie-po-netu.cz\/?p=1317\"},\"wordCount\":1214,\"commentCount\":0,\"keywords\":[\"asertivita\",\"spr\u00e1vn\u00e9 n\u00e1vyky\"],\"articleSection\":[\"\u010cL\u00c1NKY\"],\"inLanguage\":\"cs\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/terapie-po-netu.cz\/?p=1317#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/terapie-po-netu.cz\/?p=1317\",\"url\":\"https:\/\/terapie-po-netu.cz\/?p=1317\",\"name\":\"Z\u00c1KLADN\u00cd TECHNIKY ZVL\u00c1D\u00c1N\u00cd HN\u011aVU\",\"isPartOf\":{\"@id\":\"https:\/\/terapie-po-netu.cz\/#website\"},\"datePublished\":\"2016-08-11T15:56:21+00:00\",\"dateModified\":\"2016-08-11T17:08:38+00:00\",\"author\":{\"@id\":\"https:\/\/terapie-po-netu.cz\/#\/schema\/person\/8b0c3bbffe90b93d2795012fcbae984e\"},\"description\":\"Jak\u00e1 je prvn\u00ed pomoc pro vzteklouny? 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