{"id":26163,"date":"2026-01-26T20:54:12","date_gmt":"2026-01-26T20:54:12","guid":{"rendered":"https:\/\/www.staspirc.com\/?p=26163"},"modified":"2026-02-21T20:30:49","modified_gmt":"2026-02-21T20:30:49","slug":"90-sekundno-pravilo-kako-razumeti-in-obvladovati-custvene-valove","status":"publish","type":"post","link":"https:\/\/www.staspirc.com\/en\/90-sekundno-pravilo-kako-razumeti-in-obvladovati-custvene-valove\/","title":{"rendered":"90-sekundno pravilo: kako razumeti in obvladovati \u010dustvene valove"},"content":{"rendered":"

Kaj je 90\u2011sekundno pravilo?<\/h2>\n\n\n\n

90\u2011sekundno pravilo izhaja iz nevroznanstvenih opazovanj, ki jih pripisujemo nevroznanstvenici Jill Boyd\u2011Taylor. Nana\u0161a se na razumevanje, kako dolgo v resnici traja najmo\u010dnej\u0161i biolo\u0161ki del \u010dustvene reakcije v telesu.<\/p>\n\n\n\n

Pravilo pravi, da ko se v nas spro\u017ei mo\u010dno \u010dustvo \u2013 naj bo to jeza, strah, \u017ealost ali izrazit kreving, na primer \u017eelja po cigareti, dolo\u010deni hrani ali impulz po prokrastinaciji \u2013 se v telesu spro\u017ei kemi\u010dna reakcija. Ta reakcija se za\u010dne spontano in, gledano iz \u010disto nevroznanstvene perspektive, tudi spontano izzveni.<\/p>\n\n\n\n

Najmo\u010dnej\u0161i \u010dustveni val praviloma traja pribli\u017eno minuto in pol, torej okoli 90 sekund. Po tem \u010dasu se intenziteta \u010dustva sama od sebe zmanj\u0161a \u2013 \u010de mu v tem \u010dasu ne dodajamo novih misli<\/strong>.<\/p>\n\n\n\n

Zakaj \u010dustva pogosto trajajo dlje kot 90 sekund?<\/h2>\n\n\n\n

V praksi imamo pogosto izku\u0161njo, da \u010dustva trajajo veliko dlje. Razlog za to ni v sami za\u010detni kemi\u010dni reakciji, temve\u010d v tem, kako se do nje vedemo.<\/p>\n\n\n\n

Ko se z mo\u010dnim \u010dustvom borimo, ga posku\u0161amo zatreti, zanikati, preusmeriti pozornost ali se pretvarjati, da ga ni, mu v resnici pogosto dodajamo novo energijo. S tem ustvarimo nov \u010dustveni val, ki je lahko \u0161e mo\u010dnej\u0161i od prvega.<\/p>\n\n\n\n

Na ta na\u010din se hitro znajdemo v za\u010daranem krogu: prvi val spro\u017ei odpor, odpor spro\u017ei nove misli, te pa ustvarijo drugi, mo\u010dnej\u0161i val. \u010custvo tako ne mine, temve\u010d se stopnjuje.<\/p>\n\n\n\n

Polo\u017eaj radovednega opazovalca<\/h2>\n\n\n\n

Tisto, kar nam v teh trenutkih najbolj koristi, je zavestna sprememba odnosa do \u010dustva. Namesto boja ali bega zavzamemo polo\u017eaj radovednega opazovalca<\/strong>.<\/p>\n\n\n\n

Ko se pojavi \u010dustveni val, naredimo najprej preprost, a zelo pomemben korak: \u010dustvo poimenujemo. Na primer:<\/p>\n\n\n\n

    \n
  • \u00bb\u010cutim strah.\u00ab<\/li>\n\n\n\n
  • \u00bb\u010cutim jezo.\u00ab<\/li>\n\n\n\n
  • \u00bb\u010cutim \u017ealost.\u00ab<\/li>\n\n\n\n
  • \u00bb\u010cutim mo\u010dan kreving po cigareti.\u00ab<\/li>\n<\/ul>\n\n\n\n

    S tem \u017ee ustvarimo dolo\u010deno razdaljo med seboj in \u010dustvom.<\/p>\n\n\n\n

    Opazovanje telesnih ob\u010dutkov in misli<\/h2>\n\n\n\n

    V naslednjem koraku preusmerimo pozornost v telo. Opazujemo, kaj se dejansko dogaja:<\/p>\n\n\n\n

      \n
    • Ali \u010dutimo pritisk v prsih?<\/li>\n\n\n\n
    • Mravljin\u010denje v trebuhu?<\/li>\n\n\n\n
    • Napetost v ramenih ali \u010deljusti?<\/li>\n\n\n\n
    • Kak\u0161ne misli se pojavljajo?<\/li>\n<\/ul>\n\n\n\n

      Pomembno je, da vse to zgolj zaznavamo, brez sodb in brez poskusa, da bi karkoli spreminjali. Ne sku\u0161amo \u010dustva odpraviti, pomiriti ali analizirati. Samo smo prisotni z izku\u0161njo, tak\u0161no, kot je.<\/p>\n\n\n\n

      Na ta na\u010din postopoma razvijamo \u010duje\u010do prisotnost.<\/p>\n\n\n\n

      Kako \u010dustveni val izzveni<\/h2>\n\n\n\n

      \u010ce \u010dustvu ne dodajamo novih misli in se mu ne upiramo, se bo tudi \u0161e tako mo\u010dan \u010dustveni naval v roku pribli\u017eno 90 sekund sam od sebe umiril. Val, ki je pri\u0161el, bo \u2013 tako kot vsak val \u2013 \u0161el naprej.<\/p>\n\n\n\n

      To ne pomeni, da \u010dustva izginejo za vedno, temve\u010d da najintenzivnej\u0161i del reakcije mine. S tem se ustvari prostor.<\/p>\n\n\n\n

      Od reakcije k zavestnemu odzivu<\/h2>\n\n\n\n

      Ko se \u010dustveni val umiri, nismo ve\u010d ujeti v avtomatsko reakcijo. Takrat lahko izbiramo.<\/p>\n\n\n\n

      Namesto impulzivne reakcije, kot je na primer: \u00bbZdaj res potrebujem cigareto\u00ab, se lahko odlo\u010dimo za odziv, ki je bolj skladen z nami. Odziv, ki upo\u0161teva:<\/p>\n\n\n\n

        \n
      • na\u0161e resni\u010dne potrebe,<\/li>\n\n\n\n
      • na\u0161e zdravje,<\/li>\n\n\n\n
      • na\u0161e odnose,<\/li>\n\n\n\n
      • in to, kar nam dolgoro\u010dno koristi.<\/li>\n<\/ul>\n\n\n\n

        To je bistvena razlika med reagiranjem in zavestnim odzivanjem.<\/p>\n\n\n\n

        Prakti\u010den povzetek<\/h2>\n\n\n\n

        Naslednji\u010d, ko do\u017eivite mo\u010dan \u010dustveni naval, poskusite naslednje:<\/p>\n\n\n\n

          \n
        1. Prepoznajte in poimenujte \u010dustvo.<\/li>\n\n\n\n
        2. Zavzemite dr\u017eo radovednosti in \u010duje\u010dega opazovanja.<\/li>\n\n\n\n
        3. Opazujte telesne ob\u010dutke in misli brez sodb.<\/li>\n\n\n\n
        4. Ne posku\u0161ajte \u010dustva spreminjati ali potiskati stran.<\/li>\n\n\n\n
        5. Dovolite, da \u010dustveni val sam izzveni.<\/li>\n<\/ol>\n\n\n\n

          Opazili boste, da v roku pribli\u017eno 90 sekund tudi zelo mo\u010dno \u010dustvo izgubi svojo intenzivnost. Takrat boste z ve\u010d notranje zbranosti in jasnosti la\u017eje izbrali odziv, ki je resni\u010dno primeren za vas v dani situaciji.<\/p>\n\n\n\n

          <\/p>","protected":false},"excerpt":{"rendered":"

          Kaj je 90\u2011sekundno pravilo? 90\u2011sekundno pravilo izhaja iz nevroznanstvenih opazovanj, ki jih pripisujemo nevroznanstvenici Jill Boyd\u2011Taylor. Nana\u0161a se na razumevanje, kako dolgo v resnici traja najmo\u010dnej\u0161i biolo\u0161ki del \u010dustvene reakcije v telesu. Pravilo pravi, da ko se v nas spro\u017ei mo\u010dno \u010dustvo \u2013 naj bo to jeza, strah, \u017ealost ali izrazit kreving, na primer \u017eelja […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-26163","post","type-post","status-publish","format-standard","hentry","category-prekini-krog-ustvari-spremembo"],"uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"trp-custom-language-flag":false,"mailpoet_newsletter_max":false},"uagb_author_info":{"display_name":"Sta\u0161 Pirc","author_link":"https:\/\/www.staspirc.com\/en\/author\/staspirc\/"},"uagb_comment_info":0,"uagb_excerpt":"Kaj je 90\u2011sekundno pravilo? 90\u2011sekundno pravilo izhaja iz nevroznanstvenih opazovanj, ki jih pripisujemo nevroznanstvenici Jill Boyd\u2011Taylor. Nana\u0161a se na razumevanje, kako dolgo v resnici traja najmo\u010dnej\u0161i biolo\u0161ki del \u010dustvene reakcije v telesu. Pravilo pravi, da ko se v nas spro\u017ei mo\u010dno \u010dustvo \u2013 naj bo to jeza, strah, \u017ealost ali izrazit kreving, na primer \u017eelja…","_links":{"self":[{"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/posts\/26163","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/comments?post=26163"}],"version-history":[{"count":1,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/posts\/26163\/revisions"}],"predecessor-version":[{"id":26164,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/posts\/26163\/revisions\/26164"}],"wp:attachment":[{"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/media?parent=26163"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/categories?post=26163"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.staspirc.com\/en\/wp-json\/wp\/v2\/tags?post=26163"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}