1
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
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28)","#pibtn-icon-font-size":"16px","#continue-text":"Jatka ostoksia","#continue-display":"inline-block","#continue-width":"100px","#continue-height":"42px","#continue-effect-hover":"raise","#continue-font-size":"13px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(255, 255, 255)","#continue-background-color":"rgb(128, 83, 157)","#continue-background-color-hover":"rgb(240, 128, 80)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"5px","#checkout-text":"Kassa","#checkout-display":"block","#checkout-width":"100px","#checkout-height":"42px","#checkout-effect-hover":"raise","#checkout-font-size":"13px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 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{"#popup-showup-effect":"bounceDownIn","#popup-width":"850px","#popup-font-family":"News_Cycle","#popup-padding":"30px","#popup-background-color":"rgb(255, 255, 255)","#popup-border-width":"0px","#popup-border-color":"rgb(255, 255, 255)","#popup-border-radius":"5px","#product-title-display":"inline","#product-title-font-size":"16px","#product-title-font-weight":"700","#product-title-font-style":"normal","#product-title-text-decoration":"none solid rgb(0, 0, 0)","#product-title-text-align":"left","#product-title-color":"rgb(0, 0, 0)","#success-alert-text":"Product successfully added to your shopping cart","#success-alert-display":"block","#success-alert-font-size":"18px","#success-alert-font-weight":"700","#success-alert-font-style":"normal","#success-alert-text-decoration":"none solid rgb(40, 167, 69)","#success-alert-text-align":"left","#success-alert-color":"rgb(40, 167, 69)","#additional-quantity-text":"Quantity","#additional-subtotal-text":"Subtotal","#additional-total-text":" Total ","#additional-display":"block","#additional-font-size":"14px","#additional-font-weight":"400","#additional-font-style":"normal","#additional-text-decoration":"none solid rgb(0, 0, 0)","#additional-text-align":"left","#additional-color":"rgb(0, 0, 0)","#item-count-text-text":"There are {number} tems in your cart.","#item-count-text-display":"block","#item-count-text-font-size":"18px","#item-count-text-font-weight":"700","#item-count-text-font-style":"normal","#item-count-text-text-decoration":"none solid rgb(0, 0, 0)","#item-count-text-text-align":"left","#item-count-text-color":"rgb(0, 0, 0)","#cart-note-text":"Add a note for admin","#cart-note-display":"block","#cart-note-font-size":"14px","#cart-note-font-weight":"700","#cart-note-font-style":"normal","#cart-note-text-decoration":"none solid rgb(0, 0, 0)","#cart-note-text-align":"left","#cart-note-color":"rgb(0, 0, 0)","#continue-text":"CONTINUE SHOPPING","#continue-display":"inline-flex","#continue-width":"170px","#continue-height":"43px","#continue-font-size":"12px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(228, 228, 228)","#continue-background-color":"rgb(0, 0, 0)","#continue-background-color-hover":"rgb(0, 0, 0)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"0px","#checkout-text":"PROCEED TO CHECKOUT","#checkout-display":"inline-flex","#checkout-width":"169px","#checkout-height":"43px","#checkout-font-size":"12px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 255)","#checkout-color-hover":"rgb(228, 228, 228)","#checkout-background-color":"rgb(0, 0, 0)","#checkout-background-color-hover":"rgb(0, 0, 0)","#checkout-border-width":"0px","#checkout-border-color":"rgb(0, 0, 0)","#checkout-border-color-hover":"rgb(0, 0, 0)","#checkout-border-radius":"0px","#tocartbtn-text":"GO TO CART","#tocartbtn-display":"none","#tocartbtn-width":"160px","#tocartbtn-height":"41px","#tocartbtn-font-size":"12px","#tocartbtn-font-weight":"400","#tocartbtn-font-style":"normal","#tocartbtn-text-decoration":"none solid rgb(255, 255, 255)","#tocartbtn-color":"rgb(255, 255, 255)","#tocartbtn-color-hover":"rgb(224, 224, 224)","#tocartbtn-background-color":"rgb(0, 0, 0)","#tocartbtn-background-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-width":"0px","#tocartbtn-border-color":"rgb(0, 0, 0)","#tocartbtn-border-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-radius":"0px"}
{"#stickybar-display":"none","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(246, 247, 251)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(37, 37, 37)","#stickybar-buynow-background-color-hover":"rgb(37, 37, 37)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"15px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(242, 108, 79)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"2px"}
{"#stickybar-action":"goto_checkout","#stickybar-display":"flex","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(17, 17, 17)","#stickybar-buynow-background-color-hover":"rgb(17, 17, 17)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(242, 108, 79)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(255, 255, 255)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(0, 0, 0)","#stickybar-buynow-background-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 254, 254)","#stickybar-buynow-color":"rgb(255, 254, 254)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(244, 72, 35)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"0px"}
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Minätuntemuksen kehittäminen auttaa ennaltaehkäisemään elintapasairauksia

Minätuntemuksen kehittäminen auttaa ennaltaehkäisemään elintapasairauksia

Yhä useammissa tutkimuksissa hyvä minätuntemus nostetaan elintapasairaudelta suojaavaksi tekijäksi. Minätuntemus on omien tunteiden, arvojen, toiveiden ja pyrkimysten tunnistamista, ymmärtämistä ja hallintaa. Minätuntemus on osa itsensä johtamisen taitoa, joka puolestaan on kyvykkyyttä asettaa tavoitteita ja pyrkiä niitä kohti.

Mikä minätuntemus?

Saatat ajatella olevasi hyvin tietoinen siitä, mitä sisimmässäsi tapahtuu. Todellisuudessa monesti kuitenkin jää hämärän peittoon, millaisia arvoja, toiveita, tarpeita, pyrkimyksiä tai tunteita meillä missäkin tilanteessa on. Olemme jatkuvasti vuorovaikutuksessa toisten kanssa, jolloin omiin ajatuksiimme sekoittuvat myös toisten ajatukset ja arvot. Helposti suuntaat toimintaasi kohti sellaista, mitä itse et ensisijaisesti halunnut.

 On tavallista, että mielessäsi on yhtä aikaa paljon keskenään ristiriitaisia ajatuksia ja tunteita. Erityisesti meille kovin tärkeisiin asioihin kykenemme harvoin suhtautumaan kylmän loogisesti ja yksioikoisesti. Päässä pyörii keskenään vastakkaisia ajatuksia, kun yritämme punnita asioiden ja valintojen hyviä ja huonoja puolia. Yksi minätietoisuuden tärkeistä osa-alueista on taito selvittää omia ristiriitaisia ajatuksia. Taitava huomaa nopeasti omien arvojen ja tavoitteiden kannalta merkitykselliset ja hyödylliset tunteet ja asiat ja kykenee erottamaan ne häiritsevistä tekijöistä, jolloin itseään koskevien valintojen tekeminen helpottuu.

  Kun ihminen tietää, kuka hän on ja mitä hän haluaa, hän ponnistelee tavoitettaan kohti monin eri tavoin, usein huomaamattaan. Minätietoisuuden avulla osaat ja pystyt suuntaamaan energiaa sinulle tärkeisiin asioihin. Minätietoisuus on taito, jonka avulla kykenet erottamaan omat arvot, toiveet, tarpeet ja pyrkimykset ympäristön vastaavista. Kun kykenet säätelemään omia voimavarojasi, käytät ne tehokkaammin.

Tee näin:

Pysähdy välillä pohtimaan itseksesi, mitä minä tästä nyt ajattelen, mitä minä tästä asiasta toivon tai mikä tunteeni on.

Tunteiden tiedostaminen

Oman aidon tunteen tiedostaminen antaa sinulle omasta toiminnastasi ja ympäristöstä hyvin tärkeää tietoa. Uskalla kohdata kaikki tunteet ja hyväksyä ne. Tunteet ja niiden tunteminen ei ole koskaan kiellettyä.

 Tunteiden tunnistaminen luo perustan niiden hallinnalle. Tunteiden tunnistaminen ja hallinta puolestaan ovat tunneälyn perusta. Tunteiden tunnistamisessa voi auttaa Lempin tunnekartta (kuva). Tunteet seuraavat toisiaan usein tietyssä järjestyksessä. Tunnekartan avulla voi rikastuttaa omaa tunnesanastoa, joka auttaa tunteiden käsittelyssä.

Voit ladata tunnekartan talteen klikkaamalla kuvaa. Laita tunnekartta näkyvälle paikalle kotona ja työpaikalla.


Tunteita voi käsitellä pohtimalla itsekseen tai keskustelemalla, kuuntelemalla musiikkia, lukemalla tai katsomalla elokuvaa. Empaattiset ihmiset käsittelevät omia tunteitaan myös kuuntelemalla toisia.

  Hankaluutta minätietoisuudessa lisää se, että toiveemme, tunteemme ja pyrkimyksemme ovat toisinaan keskenään ristiriidassa. Toisaalta haluamme tehdä terveellisiä valintoja oman terveytemme eteen, ja toisaalta haluamme elää spontaanisti ja nauttia elämästä vailla huolta valintojen terveellisyydestä. Ei siis ole ihme, jos emme ole aina perillä, mitä tunnemme ja mitä tavoittelemme.

Miksi itsensä kuunteleminen on niin vaikeaa?

Minätietoisuus vaatii pysähtymistä ja omien ajatuksien ja tunteiden kuuntelemista, jolle ei juuri koskaan tunnu olevan riittävästi aikaa. Yksi syy on varmasti se, että kulttuurimme suosii nopeatempoisuutta ja suorittamista pohdiskelun sijaan, kun taas Itsetutkiskelu vaatii keskittymistä ja keskittyminen aikaa. Syy voi olla myös se, että ihminen elää kriisin keskellä tai sairauden kanssa, jolloin voimavarat eivät yksinkertaisesti riitä energiaa vaativaan pohdiskeluun, kun kaikki voimat hupenevat arjesta selviämiseen. Jos elämä on ollut hyvin raskasta ja vaikeaa, voi kehittyä ajattelumalli, että ei ole mitään mahdollisuutta vaikuttaa omaan elämäänsä. Tällöin ihminen ei aseta tavoitteita tai kuuntele omia tunteitaan, koska niillä ei kuitenkaan ole mitään vaikutusta. Kohtalonuskoisuus tuottaa merkityksettömyyttä, joka voi johtaa masennukseen.

Vuorovaikutustaidot auttavat saavuttamaan tavoitteet

Tunteiden ja ajatuksien tunnistamisen lisäksi osa minätietoisuutta ja itsensä johtamista on taito ilmaista omaa kokemusta muille. Itseilmaisu tarkoittaa sanallista ja sanatonta viestintää ja ymmärrettävän viestin välittäminen edellyttää tasapainoa sanattoman ja sanallisen viestin välillä.

Selkeää sanallista viestiä voi kutsua käsitteellä minäviesti. Minäviestin avulla voit ilmaista omia ajatuksia, tunteita, tarpeita, arvostuksia, käsityksiä, toiveita ja haluja. Minäviesti ilmaisee konkreettiset vaikutukset minuun, tunteeni ja pyynnön siitä mitä tarvitsen.

  “Toivon, että olet tukenani elintapamuutoksessa, sillä se on tärkeää minulle ja minun terveyteni kannalta”

  Sosiaalinen kanssakäyminen on aina vastavuoroista, joten myös kuuntelua ja kuuntelulle vaihtamista tarvitaan. Yhdessä taito viestiä ja kuunnella muodostavat vuorovaikutustaidot. Onnistuneen vuorovaikutuksen avulla saat jäsenneltyä omia ajatuksiasi ja saat muilta tukea omiin ajatuksiisi ja tavoitteisiisi. Esimerkiksi elintapamuutoksessa sosiaalisen yhteisön tuki on yksi onnistumista määrittelevä tekijä.

Tee näin:

  • Pyhitä päivittäin hetki omien ajatuksien ja tunteiden käsittelemiselle ja purkamiselle. Apuna voit käyttää tunnekarttaa. 
  • Katso ja käsittele tunnetta ulkoapäin. Tunnista tunne ja pyri ymmärtämään miksi tunnet niin kuin tunnet. Sinun ei tarvitse välttämättä toimia tunteen mukaan. 
  • Omista tunteista ja tarpeista viestiminen on osa minätietoisuutta ja itsensä johtamista. Pyydä läheisiltäsi aikaa ja huomiota, jotta tulet kuulluksi

Tekstin jatko-osassa saat lisää vinkkejä siitä, miksi sosiaaliset yhteisöt tulee ottaa huomioon elintapamuutoksessa ja miten. Lue täältä.