{"id":8141,"date":"2024-02-15T12:11:45","date_gmt":"2024-02-15T11:11:45","guid":{"rendered":"https:\/\/www.ipsi.cat\/elfil\/?p=8141"},"modified":"2024-02-15T12:11:50","modified_gmt":"2024-02-15T11:11:50","slug":"estres-en-estudiants-esportistes-i-com-paliar-lo","status":"publish","type":"post","link":"https:\/\/www.ipsi.cat\/elfil\/estres-en-estudiants-esportistes-i-com-paliar-lo\/","title":{"rendered":"L\u2019estr\u00e8s en estudiants esportistes i com pal\u00b7liar-lo"},"content":{"rendered":"\n<p>Jo s\u00f3c una d\u2019aquestes persones amb molta dedicaci\u00f3 tant a l\u2019estudi com a l\u2019esport, i amb aquest treball el meu objectiu va ser entendre qu\u00e8 em passava i buscar solucions.&nbsp;<\/p>\n\n\n\n<p>Vaig comen\u00e7ar a investigar sobre l&#8217;estr\u00e8s, les seves causes, conseq\u00fc\u00e8ncies i eines que existien per pal\u00b7liar-lo. L\u2019estr\u00e8s al qual em refereixo \u00e9s un estr\u00e8s no patol\u00f2gic que no requereix intervenci\u00f3 de psic\u00f2legs i psiquiatres. En un moment determinat de la recerca vaig descobrir el <em><a href=\"https:\/\/en.wikipedia.org\/wiki\/Bullet_journal\">Bullet Journal (BUJO)<\/a><\/em>, una eina que permet, a trav\u00e9s de l\u2019escriptura expressiva, l\u2019expressi\u00f3 pl\u00e0stica i l\u2019organitzaci\u00f3, augmentar el grau d\u2019autoconeixement i reflexi\u00f3 pr\u00f2pia. El gran avantatge d\u2019aquest m\u00e8tode \u00e9s que amb un llapis i una llibreta pots aconseguir reduir l\u2019estr\u00e8s. I jo ho vaig provar.&nbsp;<\/p>\n\n\n\n<p>Al cap d\u2019uns mesos, vaig veure com funcionava i vaig decidir concentrar els meus esfor\u00e7os a desenvolupar el Treball de Recerca partint de la seg\u00fcent hip\u00f2tesi: \u00e9s possible reduir els nivells d\u2019estr\u00e8s d\u2019un esportista d\u2019alt rendiment amb altes responsabilitats acad\u00e8miques mitjan\u00e7ant una eina d\u2019organitzaci\u00f3 i expressi\u00f3 emocional inspirada en un <em>BUJO<\/em>.<\/p>\n\n\n\n<p>Vaig aprofundir en la realitzaci\u00f3 del diari personal i vaig estudiar un grup d\u2019estudiants esportistes d\u2019alt rendiment per valorar el seu grau d\u2019estr\u00e8s, els seus h\u00e0bits i la possible utilitat del <em>BUJO<\/em>. La particularitat del meu <em>BUJO <\/em>va ser la invenci\u00f3 del cercle de les emocions, un tipus d\u2019expressi\u00f3 pl\u00e0stica que em va permetre augmentar l\u2019<em>insight <\/em>(la percepci\u00f3 i concepci\u00f3 que tenim de nosaltres mateixos).<\/p>\n\n\n\n<figure class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"330\" height=\"254\" src=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-01.jpg\" alt=\"L\u2019estre\u0300s en estudiants esportistes 01\" data-id=\"8142\" data-full-url=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-01.jpg\" data-link=\"https:\/\/www.ipsi.cat\/elfil\/?attachment_id=8142\" class=\"wp-image-8142\" srcset=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-01.jpg 330w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-01-300x231.jpg 300w\" sizes=\"auto, (max-width: 330px) 100vw, 330px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"330\" height=\"274\" src=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-02.jpg\" alt=\"estudiants esportistes 02\" data-id=\"8143\" data-full-url=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-02.jpg\" data-link=\"https:\/\/www.ipsi.cat\/elfil\/?attachment_id=8143\" class=\"wp-image-8143\" srcset=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-02.jpg 330w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-02-300x249.jpg 300w\" sizes=\"auto, (max-width: 330px) 100vw, 330px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"330\" height=\"282\" src=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-03.jpg\" alt=\"L\u2019estre\u0300s en estudiants esportistes 03\" data-id=\"8144\" data-full-url=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-03.jpg\" data-link=\"https:\/\/www.ipsi.cat\/elfil\/?attachment_id=8144\" class=\"wp-image-8144\" srcset=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-03.jpg 330w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-03-300x256.jpg 300w\" sizes=\"auto, (max-width: 330px) 100vw, 330px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"330\" height=\"323\" src=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-04.jpg\" alt=\"L\u2019estre\u0300s en estudiants\" data-id=\"8145\" data-full-url=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-04.jpg\" data-link=\"https:\/\/www.ipsi.cat\/elfil\/?attachment_id=8145\" class=\"wp-image-8145\" srcset=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-04.jpg 330w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-04-300x294.jpg 300w\" sizes=\"auto, (max-width: 330px) 100vw, 330px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"330\" height=\"315\" src=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-05.jpg\" alt=\"L\u2019estre\u0300s en estudiants esportistes 05\" data-id=\"8146\" data-full-url=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-05.jpg\" data-link=\"https:\/\/www.ipsi.cat\/elfil\/?attachment_id=8146\" class=\"wp-image-8146\" srcset=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-05.jpg 330w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-05-300x286.jpg 300w\" sizes=\"auto, (max-width: 330px) 100vw, 330px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"330\" height=\"270\" src=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-06.jpg\" alt=\" estudiants esportistes 06\" data-id=\"8147\" data-full-url=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-06.jpg\" data-link=\"https:\/\/www.ipsi.cat\/elfil\/?attachment_id=8147\" class=\"wp-image-8147\" srcset=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-06.jpg 330w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-06-300x245.jpg 300w\" sizes=\"auto, (max-width: 330px) 100vw, 330px\" \/><\/figure><\/li><\/ul><figcaption class=\"blocks-gallery-caption\"><br>Figura 1. Representaci\u00f3 de diferents cercles de les emocions. En les zones externes del cercle s\u2019hi troben les emocions m\u00e9s evidents d\u2019aquell dia i en les zones m\u00e9s centrals, els sentiments m\u00e9s profunds i complicats de verbalitzar.&nbsp;&nbsp;<br><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"725\" height=\"1024\" src=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-llista-725x1024.jpg\" alt=\"laia 07\" class=\"wp-image-8149\" srcset=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-llista-725x1024.jpg 725w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-llista-212x300.jpg 212w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-llista-768x1085.jpg 768w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-llista.jpg 990w\" sizes=\"auto, (max-width: 725px) 100vw, 725px\" \/><figcaption><em>Figura 2. Llegenda dels colors utilitzats en els cercles<\/em><\/figcaption><\/figure>\n\n\n\n<p>&nbsp;Aquest sistema, juntament amb el <em>journaling<\/em> (escriptura de les emocions i experi\u00e8ncies) i l\u2019organitzaci\u00f3 de les tasques, em van permetre afrontar el curs amb menys estr\u00e8s i ser m\u00e9s flexible amb mi mateixa i la gent que m\u2019envolta. Pel que fa al grup d\u2019estudi, vaig fer una enquesta a trenta-sis estudiants d\u2019entre l\u2019ESO i la universitat que destinaven m\u00e9s de cinc hores setmanals a la competici\u00f3 d\u2019alt nivell. Vaig poder observar que el 67% dels participants tenien un nivell molt alt d\u2019estr\u00e8s i que aquest percentatge augmentava fins al 80% en els que feien m\u00e9s de dotze hores d\u2019esport setmanals.&nbsp;<\/p>\n\n\n\n<p>D\u2019entre les situacions m\u00e9s estressants, els participants consideraven l\u2019autoexig\u00e8ncia com a factor m\u00e9s determinant del seu estr\u00e8s. El segon era la manca de temps d\u2019estudi per davant de l\u2019estr\u00e8s que generen les competicions, els entrenaments i la manca de temps d\u2019oci.&nbsp;<\/p>\n\n\n\n<p>El problema era que la gran majoria no tenia cap m\u00e8tode eficient per desestressar-se, generalment es decantaven per anar a fer m\u00e9s esport o fer \u00fas de les tecnologies. En demanar sobre el <em>BUJO<\/em>, nom\u00e9s sis persones el coneixien i cinc d\u2019elles l\u2019havien fet servir anteriorment. Aix\u00ed i tot, en explicar-los en qu\u00e8 consistia l\u2019eina, m\u00e9s d\u2019un 95% van considerar que podria millorar el seu benestar personal.&nbsp;Com a conclusions vaig determinar que l\u2019estr\u00e8s pot ser positiu per estimular-nos i motivar-nos, per\u00f2 hem de tenir les eines necess\u00e0ries per evitar les conseq\u00fc\u00e8ncies nocives d\u2019aquesta reacci\u00f3 fisiol\u00f2gica. Un sistema tan senzill com el <em>BUJO<\/em>, ens permet personalitzar el nostre m\u00e8tode de descompressi\u00f3 mental i trobar la millor soluci\u00f3 per reduir l\u2019estr\u00e8s i poder compaginar dues activitats molt exigents com s\u00f3n, per un adolescent, els estudis i l\u2019esport d\u2019alt rendiment. \u00c9s aix\u00ed com vaig poder determinar que, mitjan\u00e7ant una eina d\u2019organitzaci\u00f3 i expressi\u00f3 emocional inspirada en un <em>BUJO<\/em>, \u00e9s possible disminuir els nivells d\u2019estr\u00e8s d\u2019un estudiant esportista. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"330\" height=\"380\" src=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-firma.jpg\" alt=\"Laia Catal\u00e0 firma\" class=\"wp-image-8148\" srcset=\"https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-firma.jpg 330w, https:\/\/www.ipsi.cat\/elfil\/wp-content\/uploads\/2024\/02\/L\u2019estre\u0300s-en-estudiants-esportistes-firma-261x300.jpg 261w\" sizes=\"auto, (max-width: 330px) 100vw, 330px\" \/><\/figure>\n\n\n\n<p>Si voleu saber m\u00e9s dels treballs de recerca a IPSI, <a href=\"https:\/\/www.ipsi.cat\/elfil\/?s=treball+de+recerca\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"feu clic aqu\u00ed (s'obre en una nova pestanya)\">feu clic aqu\u00ed<\/a>\u2026<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>El Bullet Journal com a eina desestressant per a joves que combinen les altes responsabilitats acad\u00e8miques amb l\u2019esport d\u2019alt rendiment.<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/www.ipsi.cat\/elfil\/estres-en-estudiants-esportistes-i-com-paliar-lo\/\">Read More<\/a><\/p>","protected":false},"author":3,"featured_media":8150,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[93,584],"tags":[81,86,122,133,142,174,608,73,65],"class_list":{"0":"post-8141","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-darreres-publicacions","8":"category-tr-2223","9":"tag-ipsi","10":"tag-escola","11":"tag-esport","12":"tag-recerca","13":"tag-treball-de-recerca","14":"tag-tr","15":"tag-estres","16":"tag-batxillerat","17":"tag-alumnes","18":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - 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