{"id":4837,"date":"2022-04-01T21:56:33","date_gmt":"2022-04-01T19:56:33","guid":{"rendered":"https:\/\/serveiseducatius.xtec.cat\/selva1\/?p=4837"},"modified":"2022-04-01T22:03:43","modified_gmt":"2022-04-01T20:03:43","slug":"30-estrategies-per-combatre-lestres-docent","status":"publish","type":"post","link":"https:\/\/serveiseducatius.xtec.cat\/selva1\/eap\/30-estrategies-per-combatre-lestres-docent\/","title":{"rendered":"30 estrat\u00e8gies per combatre l&#8217;estr\u00e8s docent"},"content":{"rendered":"<p><a href=\"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-content\/uploads\/usu773\/2022\/04\/1-2.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4838\" src=\"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-content\/uploads\/usu773\/2022\/04\/1-2-300x191.png\" alt=\"\" width=\"300\" height=\"191\" srcset=\"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-content\/uploads\/usu773\/2022\/04\/1-2-300x191.png 300w, https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-content\/uploads\/usu773\/2022\/04\/1-2.png 416w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Aquests \u00faltims trimestres han sigut molt dif\u00edcils, intensos, llargs i esgotadors. Com a docents hem hagut de donar resposta a\u00a0<strong>grans reptes<\/strong>\u00a0que, des del curs passat, ens ha tocat viure, trastocant les din\u00e0miques de l\u2019escola i de l\u2019aula.<\/p>\n<p>Per donar resposta a aquests reptes ens hem hagut de\u00a0<strong>reinventar i adaptar<\/strong>\u00a0cont\u00ednuament a les necessitats de cada moment. Actualment, tant grans com petits, estem totalment esgotats.<\/p>\n<p>En aquests dies molts docents sentim que no arribem a tot el que voldr\u00edem fer, que ens sentim desbordats, que estem esgotats i que en definitiva,\u00a0<strong>vivim amb estr\u00e8s.<\/strong><\/p>\n<p>En aquest article et parlar\u00e9 de les causes i els s\u00edmptomes de l\u2019<strong>estr\u00e8s docent.\u00a0<\/strong>Tamb\u00e9 et compartir\u00e9\u00a0<strong>30 estrat\u00e8gies<\/strong>\u00a0que pots utilitzar en el teu dia a dia per combatre l\u2019estr\u00e8s docent. Espero que et sigui \u00fatil \ud83d\ude09<\/p>\n<h2>Quines s\u00f3n les causes de l\u2019estr\u00e8s docent?<\/h2>\n<p>Les causes de l\u2019estr\u00e8s docent s\u00f3n diverses:<\/p>\n<ul>\n<li>L\u2019adaptaci\u00f3 constant a les necessitats.<\/li>\n<li>Els canvis en les pol\u00edtiques educatives.<\/li>\n<li>L\u2019escassetat de recursos materials i humans.<\/li>\n<li>La burocr\u00e0cia educativa.<\/li>\n<li>L\u2019augment de responsabilitats que s\u2019atorga als docents.<\/li>\n<li>La introducci\u00f3 de canvis innovadors sense formaci\u00f3 suficient.<\/li>\n<li>El desprestigi de la figura del docent.<\/li>\n<li>L\u2019exig\u00e8ncia social.<\/li>\n<li>La sobrec\u00e0rrega laboral.<\/li>\n<li>La falta de motivaci\u00f3 i inter\u00e8s dels alumnes.<\/li>\n<li>Les jornades laborals esgotadores.<\/li>\n<li>L\u2019augment dels conflictes escolars per part dels alumnes.<\/li>\n<li>La manca de col\u00b7laboraci\u00f3 per part d\u2019algunes fam\u00edlies.<\/li>\n<li>L\u2019augment de necessitats a treballar \u2026<\/li>\n<\/ul>\n<h2>Quins s\u00f3n els s\u00edmptomes de l\u2019estr\u00e8s docent?<\/h2>\n<p>Els\u00a0<strong>s\u00edmptomes<\/strong>\u00a0de l\u2019estr\u00e8s docent s\u00f3n molt variats, si en pateixes, estic segura que t\u2019hi veur\u00e0s reflectit\/da:<\/p>\n<ul>\n<li>Cansament emocional.<\/li>\n<li>Esgotament f\u00edsic i psicol\u00f2gic.<\/li>\n<li>Mal de cap freq\u00fcent.<\/li>\n<li>Sentiment d\u2019impot\u00e8ncia i de frustraci\u00f3.<\/li>\n<li>Tend\u00e8ncia a l\u2019autoculpa.<\/li>\n<li>Insomni.<\/li>\n<li>Actitud negativa cap a un mateix\/a.<\/li>\n<li>Irritabilitat.<\/li>\n<li>Sensibilitat<\/li>\n<li>Ansietat.<\/li>\n<li>Insatisfacci\u00f3 laboral.<\/li>\n<li>Depressi\u00f3.<\/li>\n<li>Sentiment d\u2019inferioritat i d\u2019incompet\u00e8ncia.<\/li>\n<li>Baixa autoestima.<\/li>\n<li>A\u00efllament.<\/li>\n<li>P\u00e8rdua d\u2019ideals.<\/li>\n<li>Dificultats cognitives.<\/li>\n<li>\u2026<\/li>\n<\/ul>\n<h2>Quines estrat\u00e8gies poden ser \u00fatils per combatre l\u2019estr\u00e8s docent?<\/h2>\n<p>Hi ha moltes\u00a0<strong>estrat\u00e8gies<\/strong>\u00a0que pots utilitzar per combatre o per prevenir l\u2019<strong>estr\u00e8s docent.<\/strong>\u00a0En aquest apartat te\u2019n proposo 30 que espero que et siguin \u00fatils.<\/p>\n<ol>\n<li>Identifica qu\u00e8 et genera estr\u00e8s.<\/li>\n<li>Respira profundament quan notis que la situaci\u00f3 et supera.<\/li>\n<li>Apr\u00e8n a prioritzar el que \u00e9s important.<\/li>\n<li>Utilitza t\u00e8cniques de relaxaci\u00f3 (meditaci\u00f3, ioga\u2026)<\/li>\n<li>Apr\u00e8n a dir que NO si t\u2019arriben massa demandes que no pots atendre.<\/li>\n<li>Intenta ser positiu\/va i optimista.<\/li>\n<li>Centra\u2019t en l\u2019aqu\u00ed i l\u2019ara.<\/li>\n<li>Organitza\u2019t per sentir que tens la feina controlada.<\/li>\n<li>Identifica com et sents i permeta\u2019t sentir-ho.<\/li>\n<li>Concentra\u2019t en les tasques que has acabat i no nom\u00e9s en les que et falten fer.<\/li>\n<li>Apr\u00e8n t\u00e8cniques d\u2019autocontrol i de gesti\u00f3 de l\u2019estr\u00e8s.<\/li>\n<li>Desconnecta les estones del pati i al migdia per carregar piles.<\/li>\n<li>Planteja\u2019t objectius a curt termini que puguis assolir.<\/li>\n<li>Permeta\u2019t moments al dia per parar i no fer res.<\/li>\n<li>Reflexiona sobre qu\u00e8 est\u00e0s fent, perqu\u00e8 ho est\u00e0s fent\u00a0i com ho est\u00e0s fent.<\/li>\n<li>Sigues constant amb la feina perqu\u00e8 no se t\u2019acumuli a \u00faltima hora.<\/li>\n<li>Fes activitat f\u00edsica m\u00ednim un parell de dies a la setmana.<\/li>\n<li>Comparteix les preocupacions que tens amb els teus companys\/es.<\/li>\n<li>Busca estrat\u00e8gies per guanyar efectivitat.<\/li>\n<li>Arriba uns minuts d\u2019hora a l\u2019escola per comen\u00e7ar el dia amb calma.<\/li>\n<li>Recolza\u2019t amb els companys i demana ajuda si ho necessites.<\/li>\n<li>Deixa la classe recollida en finalitzar la jornada, l\u2019endem\u00e0 ho agrair\u00e0s.<\/li>\n<li>Intenta dedicar poques estones a la burocr\u00e0cia administrativa.<\/li>\n<li>Desconnecta de l\u2019escola en les teves estones de lleure.<\/li>\n<li>Intenta no cridar, et sentir\u00e0s m\u00e9s b\u00e9.<\/li>\n<li>Treballa en equip amb els companys\/es.<\/li>\n<li>Descobreix qu\u00e8 et preocupa i afronta els problemes.<\/li>\n<li>Apr\u00e8n a separar la vida laboral de la vida familiar.<\/li>\n<li>En els \u00e0pats, gaudeix amb tranquil\u00b7litat del que menges.<\/li>\n<li>Apr\u00e8n a delegar m\u00e9s als teus alumnes.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/natibergada.cat\/estres-docent\/\" target=\"_blank\" rel=\"noopener\"><strong>M\u00e9s informaci\u00f3<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aquests \u00faltims trimestres han sigut molt dif\u00edcils, intensos, llargs i esgotadors. Com a docents hem hagut de donar resposta a\u00a0grans reptes\u00a0que, des del curs passat, ens ha tocat viure, trastocant les din\u00e0miques de l\u2019escola i de l\u2019aula. Per donar resposta a aquests reptes ens hem hagut de\u00a0reinventar i adaptar\u00a0cont\u00ednuament a les necessitats de cada moment. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4838,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","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":"","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":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","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":[67],"tags":[],"class_list":["post-4837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eap"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/posts\/4837","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/comments?post=4837"}],"version-history":[{"count":2,"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/posts\/4837\/revisions"}],"predecessor-version":[{"id":4840,"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/posts\/4837\/revisions\/4840"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/media\/4838"}],"wp:attachment":[{"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/media?parent=4837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/categories?post=4837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/serveiseducatius.xtec.cat\/selva1\/wp-json\/wp\/v2\/tags?post=4837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}