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Jak dbać o swój dobrostan każdego dnia. începe să înveți
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How to take care of your well-being every day.
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To jest tylko bodziec, który uruchamia spiralę różnych myśli i przekonań. începe să înveți
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This is only a stimulus that starts a spiral of various thoughts and beliefs.
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Najczęściej to nasze myśli, a nie działania, wywołują emocje. începe să înveți
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Most often, it is our thoughts, not actions, that trigger emotions.
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Przeramowanie, to spojrzenie na sytuację z innej, bardziej przychylnej, perspektywy. începe să înveți
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Reframing is looking at the situation from a different, more favorable perspective.
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Kolejną metodą walki z gremlinami jest skupienie tylko i wyłącznie na faktach. începe să înveți
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Another way to combat gremlins is to focus solely on the facts.
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Zamiast tego, możesz skupić się na zasobach i pozytywnych doświadczeniach. începe să înveți
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Instead, you can focus on resources and positive experiences.
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Musimy powtarzać to nowe zdanie tak długo, aż stworzy nam się nowe połączenie neuronalne między bodźcem a nowym przekonaniem. începe să înveți
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We need to repeat this new sentence until we create a new neural connection between the stimulus and the new belief.
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începe să înveți
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Przede wszystkim to, co słyszelismy na nasz temat od opiekunów. începe să înveți
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First of all, what we heard about us from our guardians.
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Głask jest jednostką rozpoznania, podstawową jednostką spolecznego działania. începe să înveți
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"Stroke" is a unit of recognition, fundamental unit of social action
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W języku analizy transakcyjnej używamy terminu głask. începe să înveți
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In the language of transactional analysis we use the term stroke.
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Psychologia poznawcza polega na identyfikacji irracjonalnych, nie adaptacyjnych przekonań i zmianie ich na bardziej konstruktywne. începe să înveți
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Cognitive psychology is about identifying irrational, maladaptive beliefs and changing them to more constructive ones.
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Odwołanie się do praw asertywnych. începe să înveți
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Appeal to assertive rights.
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Dobrostan to stan, w którym jednostka odczuwa pełnię zdrowia psychicznego, fizycznego oraz emocjonalnego. începe să înveți
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Well-being is a state in which an individual experiences complete mental, physical and emotional health.
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To nie tylko brak chorób, ale również ogólna satysfakcja z życia oraz pozytywne nastawienie. începe să înveți
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It is not only the absence of disease, but also overall satisfaction with life and a positive attitude.
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Dobrostan wiąże się z takimi obszarami życia jak samoakceptacja, rozwój osobisty, poczucie celu, sprawczości i autonomii. începe să înveți
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Well-being is related to areas of life such as self-acceptance, personal development, sense of purpose, agency and autonomy.
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Inna strategia, jaka stosuje gremlin to mówienie co możesz, czego nie możesz, co nie wypada, a co trzeba. începe să înveți
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Another strategy that gremlin uses is to say what you can, what you can't, what is inappropriate, and what is necessary.
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Oczywiście są to tylko wybrane przykłady, bo tych strategii jest bez liku. începe să înveți
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Of course, these are only selected examples, because there are countless such strategies.
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O tym temacie nie będę dzisiaj mówił. începe să înveți
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I will not talk about this topic today.
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Ponieważ jest szeroko znany i propagowany. No i jestem psychologiem, a nie dietetykiem. începe să înveți
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Because it is widely known and promoted. And I am a psychologist, not a dietician.
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Nie możemy oczekiwać, że błyskawicznie zmienimy coś, co nosiliśmy w sobie całe nasze życie. începe să înveți
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We can't expect to instantly change something we've carried around with us our whole lives.
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Często zdarza się, że osoba w obiektywnie gorszej sytuacji odczuwa wyższy poziom dobrostanu. începe să înveți
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It often happens that a person in an objectively worse situation experiences a higher level of well-being.
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Bo ma lepsze wewnętrzne oprogramowanie. începe să înveți
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Because he or she has better internal software.
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Nie jest ważne do końca co się nam przydarza, ale to jak to interpretujemy. începe să înveți
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It is not important what happens to us, but how we interpret it.
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Poziom szczęścia niewiele ma wspólnego z zewnętrznymi okolicznościami. începe să înveți
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Your level of happiness has little to do with external circumstances.
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Pomiędzy bodźcem a reakcją jest przestrzeń. W tej przestrzeni jest nasza moc wyboru naszej reakcji. W naszej reakcji leży nasz wzrost i nasza wolność. începe să înveți
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Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
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Był austriackim psychiatrą i psychoterapeutą, który opracował podejście psychologiczne znane jako logoterapia începe să înveți
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He was an Austrian psychiatrist and psychotherapist who developed the psychological approach known as logotherapy
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Jego żona, ojciec, matka i brat zginęli w obozach koncentracyjnych. începe să înveți
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His wife, father, mother and brother died in concentration camps.
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Sam Frankl spędził trzy potworne lata w Auschwitz. începe să înveți
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Frankl himself spent three terrible years in Auschwitz.
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Skoro człowiek po tak ekstremalnie dramatycznych doświadczeniach, zachował poczucie sensu i kontroli nad własnym życiem, to co dopiero my. începe să înveți
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If, after such extremely dramatic experiences, a person retains a sense of meaning and control over his own life, what about us?
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Wyobraźcie sobie, że wasz umysł to rozległa łąka kwietna. începe să înveți
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Imagine that your mind is a vast flower meadow.
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Macie nieograniczone możliwości poruszania się po niej, ale przez lata wydeptaliście szereg wygodnych ścieżek. începe să înveți
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You have unlimited options for navigating it, but over the years you have trodden a number of comfortable paths.
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Nawet jeśli są błyskawiczne, nieuchwytne, na wpół świadome. începe să înveți
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Even if they are lightning-fast, elusive, half-conscious.
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Automatyczne myśli oparte na założeniach i przekonaniach często decydują o tym, jaka będzie nasza reakcja. începe să înveți
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Automatic thoughts based on assumptions and beliefs often determine how we will react.
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To co jemy wpływa na nasz stan fizyczny, to o czym myślimy determinuje nasz stan psychiczny i emocjonalny. începe să înveți
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What we eat affects our physical state, what we think about determines our mental and emotional state.
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Pójdziemy na seminarium, przeczytamy jedną książkę, posłuchamy inspirującego mówcy i czekamy aż nasze życie się zmieni. începe să înveți
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We will go to a seminar, read one book, listen to an inspiring speaker and wait for our lives to change.
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Wszyscy chcą zmiany, nikt nie chce się zmieniać. începe să înveți
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Everyone wants change, no one wants to change.
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Teraz możemy podjąć decyzję, żeby wydeptać nowe ścieżki. începe să înveți
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Now we can make the decision to forge new paths.
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Czasem możemy się potknąć, może nas poparzyć pokrzywa albo ukłuć oset. începe să înveți
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Sometimes we may stumble, got nettle burn, or be stung by thistles.
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Ale z czasem nauczymy się nimi chodzić bez wysiłku. începe să înveți
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But over time we will learn to walk them effortlessly.
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Stanie się tak, kiedy ta sama sytuacja z automatu wywoła nową, adaptacyjną myśl. începe să înveți
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This will happen when the same situation automatically triggers new, adaptive thought.
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Przekonanie musi pokonać drogę z głowy do serca. începe să înveți
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Belief must make the journey from the head to the heart.
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Mówię potocznym językiem, ale mówię o poważnych i przebadanych naukowo kwestiach, którymi zajmuje się psychologia poznawcza. începe să înveți
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I speak in everyday language, but I am talking about serious and scientifically researched issues that cognitive psychology deals with.
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W czasach stresu, ciągłej zmiany, nieprzewidywalności i złożoności świata... începe să înveți
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In times of stress, constant change, unpredictability and complexity of the world...
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Według wybitnego psychologa Martin Seligmana dobrostan można zdefiniować używając akronimu PERMA. începe să înveți
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According to the eminent psychologist Martin Seligman, well-being can be defined using the acronym PERMA.
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p jak pozytywne emocje. choć ja wolę termin przyjemne emocje, bo wszystkie one są pozytywne. începe să înveți
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p is for positive emotions. although I prefer the term pleasant emotions because they are all positive.
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Zaangażowanie, czyli wykonywanie zadania, do którego mam odpowiednie kompetencje, jestem zmotywowany, a jego ukończenie przynosi satysfakcję. începe să înveți
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Engagement, that is performing a task for which I have the appropriate competences, I am motivated, and its completion brings satisfaction.
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To wewnętrzne prawa, które przysługują nam z racji bycia człowiekiem. începe să înveți
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These are internal rights that we have by virtue of being human.
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Nie chodzi o to, by wiedzieć że istnieją, ale by czuć, że je naprawdę posiadamy i możemy z nich korzystać. începe să înveți
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It's not about knowing that they exist, but feeling that we really have them and can use them.
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I znów, osiągamy to przez wytrwałe, konsekwentne powtarzanie w różnych sytuacjach. începe să înveți
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Again, we achieve this through persistent, consistent repetition in a variety of situations.
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