{"id":6555,"date":"2021-11-17T21:08:00","date_gmt":"2021-11-17T20:08:00","guid":{"rendered":"https:\/\/www.samsara.es\/la-astenia-estacional-por-que-estamos-mas-tristes-cuando-se-acerca-el-invierno\/"},"modified":"2025-05-22T13:02:17","modified_gmt":"2025-05-22T11:02:17","slug":"lastenia-estacional-per-que-estem-mes-tristos-quan-sapropa-lhivern","status":"publish","type":"post","link":"https:\/\/www.samsara.es\/ca\/lastenia-estacional-per-que-estem-mes-tristos-quan-sapropa-lhivern\/","title":{"rendered":"L\u2019Ast\u00e8nia Estacional: Per qu\u00e8 estem m\u00e9s tristos quan s\u2019apropa l\u2019hivern?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Has notat que, durant els \u00faltims dies i tot coincidint amb l\u2019arribada del fred, sents m\u00e9s l\u2019esgotament, tens sentiments intensos de tristesa o apatia i que, en general, est\u00e0s m\u00e9s irritable?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si \u00e9s aix\u00ed, \u00e9s possible que pateixis<a href=\"https:\/\/psicologiaymente.com\/clinica\/astenia\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Ast\u00e8nia Estacional<\/a>&nbsp;(tamb\u00e9 denominada Ast\u00e8nia de Tardor-Hivern) o Winter Blues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En aquesta nova entrada del bloc de SamSara t\u2019expliquem com identificar-la i quins remeis pots aplicar-te per disminuir-ne els s\u00edmptomes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"que-es-l-astenia-estacional\"><strong>Qu\u00e8 \u00e9s l\u2019Ast\u00e8nia Estacional:<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s un fenomen que s\u2019esdev\u00e9 amb les fluctuacions de temperatura i lum\u00edniques relacionades amb el canvi d\u2019estacions. En concret, quan arriba el final de la tardor i el principi de l\u2019hivern, el cos ha de fer un esfor\u00e7 per adaptar-se a aquestes noves condicions i que pot manifestar-se amb aquestes caracter\u00edstiques:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tristesa<\/li><li>Desesperan\u00e7a<\/li><li>Pensaments negatius<\/li><li>Manca d\u2019energia<\/li><li>Dificultats a l\u2019hora d\u2019experimentar plaer en activitats que fa uns mesos s\u00ed el provocaven<\/li><li>Irritabilitat<\/li><li>Apatia<\/li><li>Exc\u00e9s de son<\/li><li>Canvis en el patr\u00f3 de gana i\/o de pes (sovint augment de pes)<\/li><li>Dificultats de concentraci\u00f3 en l\u2019\u00e0mbit laboral o en els estudis<\/li><li>Manca d\u2019inter\u00e8s sexual<\/li><li>Dificultat en les relacions interpersonals<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Els experts calculen que la xifra de la poblaci\u00f3 que pateix aquesta simptomatologia, amb m\u00e9s o menys intensitat, \u00e9s entre l\u20191-10%. Existeix una prevalen\u00e7a m\u00e9s elevada en les zones geogr\u00e0fiques ubicades en latituds m\u00e9s al nord, per la menor exposici\u00f3 solar. Sembla que apareix per primera vegada entre els 20-35 anys i que la incid\u00e8ncia \u00e9s el doble en dones respecte els homes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s important remarcar com a tret diferencial que s\u00f3n canvis no permanents, oscil\u00b7lants i autolimitats en el temps, ja que quan torna a apropar-se la primavera, desapareixen completament.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a6d0410255c3&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a6d0410255c3\" class=\"aligncenter size-medium wp-lightbox-container\"><img loading=\"lazy\" decoding=\"async\" width=\"682\" height=\"1024\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on--pointerdown=\"actions.preloadImage\" data-wp-on--pointerenter=\"actions.preloadImageWithDelay\" data-wp-on--pointerleave=\"actions.cancelPreload\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.samsara.es\/wp-content\/uploads\/amy-humphries-j64p3tfxqs0-unsplash-682x1024.webp\" alt=\"\" class=\"wp-image-5602\"\/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\tdata-wp-bind--aria-label=\"state.thisImage.triggerButtonAriaLabel\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.thisImage.buttonRight\"\n\t\t\tdata-wp-style--top=\"state.thisImage.buttonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption>Imatge de Amy Humphries a trav\u00e9s de unsplash.com<\/figcaption><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Imatge de Amy Humphries a trav\u00e9s de unsplash.com<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"com-s-origina-l-astenia-estacional\"><strong>Com s\u2019origina l\u2019Ast\u00e8nia Estacional:<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tot i que encara no se\u2019n coneixen les causes exactes, s\u2019han proposat diverses hip\u00f2tesis:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Alteraci\u00f3 del ritme circadiari. Durant l\u2019hivern, per compensar la falta d\u2019hores de llum solar, s\u2019incrementa la producci\u00f3 nocturna de melatonina, que t\u00e9 un paper rellevant en l\u2019inici i en les hores de son.<\/li><li>Disminuci\u00f3 de la secreci\u00f3 de serotonina. \u00c9s un neurotransmissor relacionat amb el benestar, la recompensa i les funcions cognitives.<\/li><li>Alteraci\u00f3 d\u2019algunes hormones com el cortisol, involucrades en l\u2019estr\u00e8s.<\/li><li>D\u00e8ficit de vitamina D. \u00c9s sintetitzada pel cos quan s\u2019exposa directament a la llum solar.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"com-superar-l-astenia-estacional\"><strong>Com superar l\u2019Ast\u00e8nia Estacional:<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Et suggerim uns consells que poden ajudar-te a disminuir la intensitat dels s\u00edmptomes o a fer-los desapar\u00e8ixer:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Exposa\u2019t a la llum solar: intenta aprofitar al m\u00e0xim les hores de sol. Aix\u00f2 ajudar\u00e0 a regular la producci\u00f3 de melatonina i a estimular la producci\u00f3 de vitamina D. A m\u00e9s a m\u00e9s, estar en contacte amb la llum natural et d\u00f3na una \u201cinjecci\u00f3\u201d subjectiva de vitalitat i fa que puguis enfocar-te millor en pensaments m\u00e9s positius.<\/li><li>Complementa la teva alimentaci\u00f3: segueix una dieta variada i incrementa el consum d\u2019aliments d\u2019alt contingut en vitamina D: peix blau, marisc, llet, bolets\u2026 i en tript\u00f2fan (precursor de la serotonina): fruita seca, pl\u00e0tan, pinya, rovell de l\u2019ou carn, peix blau\u2026<\/li><li>Fes algun tipus d\u2019activitat f\u00edsica: encara que estiguis cansat\/da, afegir una mica d\u2019exercici, de manera constant, en la teva rutina far\u00e0 que guanyis vitalitat. A m\u00e9s a m\u00e9s, la pr\u00e0ctica d\u2019esport fa que s\u2019alliberin endorfines i serotonina. Encara millor si el fas a l\u2019aire lliure, ja que sumar\u00e0s hores d\u2019exposici\u00f3 solar.<\/li><li>Dedica\u2019t moments per gaudir d\u2019alguna afici\u00f3 que t\u2019agradi. T\u2019ajudar\u00e0 a evadir-te de pensaments negatius i a sortir de la rutina.<\/li><li>Envolta\u2019t de bona companyia. Queda m\u00e9s sovint amb aquelles persones que t\u2019escolten i donen suport, que puguin ajudar-te a viure el dia a dia de manera m\u00e9s optimista.<\/li><\/ul>\n\n\n\n<p class=\"has-link-color wp-elements-deda2ed25c02fb83a3807e39383b169b wp-block-paragraph\">Havies sentit mai a parlar de l\u2019Ast\u00e8nia Estacional? Despr\u00e9s de llegir el nostre article, creus que pots estar experimentant-ne alguns dels s\u00edmptomes? Si \u00e9s aix\u00ed, esperem que els consells que t\u2019hem proposat des de\u00a0<a href=\"https:\/\/www.samsara.es\/ca\/\" target=\"_blank\" rel=\"noreferrer noopener\">SamSara<\/a>\u00a0t\u2019ajudin a superar-los.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Has notat que, durant els \u00faltims dies i tot coincidint amb l\u2019arribada del fred, sents m\u00e9s l\u2019esgotament, tens sentiments intensos de tristesa o apatia i que, en general, est\u00e0s m\u00e9s irritable? Si \u00e9s aix\u00ed, \u00e9s possible que pateixis&nbsp;Ast\u00e8nia Estacional&nbsp;(tamb\u00e9 denominada Ast\u00e8nia de Tardor-Hivern) o Winter Blues. En aquesta nova entrada del bloc de SamSara t\u2019expliquem [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5602,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35,48,44,43],"tags":[],"class_list":["post-6555","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-samsara","category-cercar-parella","category-consells-per-a-dones","category-consells-per-a-homes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Consells per a superar l&#039;ast\u00e8nia emocional - SamSara<\/title>\n<meta name=\"description\" content=\"T&#039;expliquem que es l&#039;ast\u00e9nia emocional, quins son els seus simptomes i consells per a superar aquesta situaci\u00f3 personal.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.samsara.es\/ca\/lastenia-estacional-per-que-estem-mes-tristos-quan-sapropa-lhivern\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Consells per a superar l&#039;ast\u00e8nia emocional - 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