{"id":19987,"date":"2026-05-11T11:01:31","date_gmt":"2026-05-11T09:01:31","guid":{"rendered":"https:\/\/meetplatform.eu\/xoli-streso-parkuruno\/"},"modified":"2026-07-20T15:00:24","modified_gmt":"2026-07-20T13:00:24","slug":"xoli-streso-parkuruno","status":"publish","type":"post","link":"https:\/\/meetplatform.eu\/hurom\/xoli-streso-parkuruno\/","title":{"rendered":"Xoli-Streso-Parkuruno"},"content":{"rendered":"\t\t
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\n \n\t\t Xoli-Streso-Parkuruno<\/span>\n \t\t<\/span>\n <\/h2>\n \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u010ca\u010do: Le \u010dhavendar si len pomo\u017eiben te mi\u0161to phabaravel pire samesarne \u0161ajipena thaj resursa ando phiripe le stresosa thaj\/vaj xolosa thaj te zorarel len aktivisarno. Vi sikjaren pe pe konstriktivne alternativura thaj kerdipena la averenge \u010dhavenqe thaj \u0161aj te vorbin pe kadastende ando la\u0107hardo okoline.<\/p>

Problema so si ande: Bullingo thaj nasvalipesqo prevencia; Stresosqo mened\u017emento thaj relaxacia<\/p>

Konekcia pe mentalno sastipen: O adolescencia si baro pendako vakti pe barjardipe la emocionalno regulacijaqo \u2014 i \u0161ajipe te pri\u010dinel thaj te konstriktivno phiravel pharo emocionalne situacije. O phiripe ande mened\u017eovano streso, pala so si gidavdo socharaipe, barjarel kadava \u0161ajipe, zorjarel resiliensia mangal anksietipen, depresija thaj bi\u010dhaldipesqo pharimasqe.<\/p>

Kerdipe so kamel: Le manu\u0161a d\u017ean andar o xoli-streso parkuruno le baro \u0161ajipeha te pri\u010dinel pire emocionalne thaj fizi\u010dke stresosqe odpoverde, te tolerijuvel frustracija bi samesarno reaktivosqo kerdipeqo, thaj te socharavel pe pe so aktivirdas len thaj save alternativura aven.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Konteksto la pilotno implementacijaqo<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Kadava aktiviteta si implementimi sar delo la pilotno akcijaqo ando MEET projekto ando Jugendinitiative Triestingtal (JIT, PP9). Kadava metoda si kerdi le \u010dhavencar ande \u0161kola konteksto, vi ande \u010dhavorrenge savjetovalipen thaj ande vodi\u010dako kerdipe, le diferentne grupaqe barjardipenca. \u010chave ber\u0161a 12\u201316 phirde. O ezercizia si bi\u010dhalimo pe zorjardipe ando temato thaj khedipe pe diskusija pe stresosqo regulacia ande kerdipe. Minimo duj trainerja a\u010dhile ande workshopi so moderijinde o metodo mia\u0161kar. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Teorutno Phuv<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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O xoli-streso parkuruno dela le \u010dhavendar \u010dororo \u0161ajipe te d\u017eal ande frustracija, dav thaj pharipen ando la\u0107hardo, kerdo okoline. Kadava si baro pe mentalno sastipen pe but niveli. I xoli si but drom pharo phabaravdi sar problema so si len te nakhavel. Andar mentalno sastipenqo pho\u010daripe, si edna signalo \u2014 sikavela pe nekerdo buted vaj dikhlindo be\u0161utripe. O parkuruno keral than te p\u0159e\u017eijinel xoli bi nasvalipesqe konsekvencia, pomo\u017einela ando phiravipe andar reaktivno discarga d\u017ei reflektivno odpoverd. Bo streso thaj xoli si angleder thaj mi\u0161to telesko p\u0159e\u017eijipena, fizikalno challengo nane samesarno fekar si centralno. I regulacia si len te sikjarel pe ando tropo la telestar, na samo la godistar. Ando \u0161elalo, o socijalno dimenzija si baro. Sar le phral odpoverdena le \u010dhaveske xolosa vaj nasvalimasa \u0161aruvel vaj kadava p\u0159e\u017eijipe avel integrativno vaj \u0161ermavibenqo. Mi\u0161to moderimi parkuruno keral i grupa resursosa na barjardo streso \u2014 thaj o gidavdo socharaipe pala si kote o mentalno sastipenqo sikjardipe \u010da\u010do avel. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Ciljano Phral<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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  • Ber\u0161: 12 ber\u0161 thaj bareder<\/li>
  • Profilo: so tipo la \u010dhavorrengosqo<\/li>
  • Konteksto: ne-formalno vaj formalno sikjardipe, fekar maksimum 20 manu\u0161a<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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    Konteksto la Bi\u010dhaldimasqo<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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    Thano: \u0160koli, organizacije, \u010dhavorrenge centri, komunitatne centri, itd. Si len budo than pe motipe te del pe.<\/p>

    Tipo la \u0161ajipenqe thaj dimenzijaqe:<\/strong><\/p>

    • Socio-emocionalne \u0161ajipena: la\u010dhipe thaj phabaraipe la stresosqo thaj xolaqo mehanizmastar<\/li>
    • Relacijaqe \u0161ajipena: phundrado vorba, malipe la phatjaripaqo<\/li>
    • Samesarno-regulacijaqe \u0161ajipena: emocionalno samesarno regulacija<\/li>
    • D\u017eanipesqe \u0161ajipena: d\u017eanipe pe pire simaske thaj \u0161ajipena te regulijuvel pe<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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      Opisaripe la Aktivitetaqo \u2013 Ad\u017ees pa Ad\u017ees<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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      Ad\u017ees 1: \u0160urutipe<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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      Avristaripe: 5 minutsa<\/p>

      Procedura: \u0160ur o workshop ande edna brainstormingo runda, te xasavel \u010dorore snapshotora te odpoverdel: “Ande save situacije p\u0159e\u017eijinav streso, d\u017eav ando xoli?” Varianto kana si but vakti: kartora si \u010deravel pe anglal so sikavena simbolikane \u010dhomana vaj stresosqe situacije. Le manu\u0161a \u0161aj te xasavel edna karta thaj \u010dororo te sikavel la ande edna phendipe pe soske xasavde kadava \u010dhom vaj teksto te del o temato. <\/p>

      Tabel 1. Kerdipe \u2013 Ad\u017ees 1. <\/strong><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

      \n\t\t\t\t\t\t\t\t\t\n\n\n\n\n
      Kerdipe la Trainerjaqi <\/strong><\/th>\nKerdipe la Manu\u0161anqo <\/strong><\/th>\n<\/tr>\n
      Te kerdel le manu\u0161en te socharavel pe pe tipo la situacijaqo ande so si len stresisal vaj ando xoli.<\/td>\nTe \u0161urel pe te socharavel pe kana, sar thaj soske si len stresisal thaj ando xoli, maskar e socharaipe pe o situacija \/ okoline.<\/td>\n<\/tr>\n
      (Dobrovljatno) Te phu\u010del le manu\u0161en te xasavel edna karta, simbolizinela situacije la stresosqi vaj xolaqe lengiste thaj te del soske xasavde kadava. <\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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      Socharaipe:<\/strong><\/p>

      Kadava ezercizia pomo\u017einel le manu\u0161en te xasavel situacije so kerena streso vaj xoli thaj te socharavel pe pe kauzalne mehanizmi.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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      Ad\u017ees 2: \"Parkuruno\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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      Avristaripe: 30 minutsa<\/p>

      Procedura: O “Parkuruno” si o baro delo la workshopqo thaj si kerdo ande diferentne rundura, ande so le manu\u0161a kerel pe pe diferentne ezercizija samesarno. Savore manu\u0161a si len te \u0161aj te kerel pe pe akarik ezercizia, so phirena andar \u010durikano d\u017ei baro intensiteto la simasqi thaj kerdipeqi. Kadava dela te sikjarel pe pe alternativura la reagindimasqo ande stresosqe situacije vaj te barjarel lengo \u0161ajipena. Pala akarik runda la keripesqi edna ezercizija, edna runda la socharaipeqi si kerdel pe ande so le \u010dhave \u0161aj te del sar simavde pe la bareder thaj vi te vorbin pe kana \u010dorore samesarno barjardipena thaj adaptacije pe samesarne ezercizije. Sostar kadava aktiviteta te avlel mi\u0161to thaj te motivijuvel le manu\u0161en te phirel ande, phundrado thaj aktivosqo, vi uverimosqo atmosfera si len te del pe la trainerjastar. <\/p>

      Ezercizijaqe \u0161ajipena pe parkuruno:<\/p>

      • *Rimosarno numerikano phabaripe palal*: Le manu\u0161a numerikano phaboravel palal andar 10 d\u017ei 0 andrune<\/li>
      • *Dihosqo ezercizia*: Le manu\u0161a dihal ande 4 sekundi, a\u010dhel 4 sekundi, dihal avri 4 sekundi, a\u010dhel 4 sekundi thaj aver sar (o sekunde \u0161aj te phiravel sar buted sar si buted le samesarno phuvasqo volumeske, si len te \u0161urel pe \u010dorore)<\/li>
      • *Khelipe*: Le manu\u0161a khelen mia\u0161kar pe edna gili (misalka George Harrison ‘So Si D\u017eiipe’) https:\/\/www.youtube.com\/watch?v=fiH9edd25Bc<\/li>
      • *Stresosqe bombone*: Le manu\u0161a bi\u010dhavalel pe pire vasta thaj \u0161mukjarel stresosqe bombone mia\u0161kar, alternativno kana le \u010dhandra \u0161aj vi te “thinol” pe (thol pe thaj pala o \u0161ela thinola pe; o \u010da\u010do si te maximizijuvel fizikalno napeta, so pala si bandijardo; \u0161aj te kerdel pe le skoro sarsave tkaninasa)<\/li>
      • *Zorales \u010dhivipe*: Le manu\u0161a dela piro energija te phirel avri le zorales \u010dhivipesa; sar si buted ande lokacija thaj kompozicija la workshopqo, \u0161aj te vaj zorales mia\u0161kar \u010dhivel akarik 10 sekundi vaj \u010dororo ando jastugo\/kapica\/d\u017eamper<\/li>
      • *Maraipe*: Le manu\u0161a \u0161aj te marel mi\u0161to miedo (krumpiraqo sako phardo le pamukosa, bokseraqo sako)<\/li><\/ul>


        Tabel 2. Kerdipe \u2013 Ad\u017ees 2. <\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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        Kerdipe la Trainerjaqi<\/th> <\/strong>Kerdipe la Manu\u0161anqo <\/strong><\/th><\/tr>

        Te phanljarel akarik ezercizijaqo \u0161ajipe le saro grupeske.<\/p><\/td>

        Te phirel le diferentno ezercizija akarik runda.<\/p><\/td><\/tr>

        Te phu\u010del le manu\u0161en te xasavel akarik edna diferentno ezercizija te kerel pe samesarno. Vi \u0161aj te xasavel aceri ezercizija ando aceri vakti thaj akarik runda. <\/p><\/td>

        		Te socharavel pe thaj te del sar simaven pe pe akarik ezercizija thaj sar barjardile vaj adaptijile pe le stresosqe vaj xolaqe simasqi.<\/td><\/tr>
        Te phenel o \u0161urutipe la rundaqo.<\/td> <\/td><\/tr>

        Te phenel o bandipen la rundaqo thaj te phu\u010del le manu\u0161en sar simaven pala o keraipe la ezercijaqo.<\/p><\/td>

        		 <\/td><\/tr>

        Te phu\u010del le manu\u0161en te phiravel ezercizija thaj te \u0161urel avri edna aver runda.<\/p><\/td>

        		 <\/td><\/tr>
        Te kerel pe aceka but rundura sostar akarik manu\u0161 \u0161aj te kerel pe pe savore diferentne ezercizije.<\/td> <\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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        Socharaipe: Kadava ezercizia dela le manu\u0161endar \u0161ajipe te phirel ande, barjarel lengi \u0161ajipe te sovel pe pe \u0161ajipena thaj barjarel pe pe samesarno baletura thaj bi\u010dhaldipen le \u010dhavenge.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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        Ad\u017ees 3: Debriefingo thaj Evaluacija (kana si buted):<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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        Avristaripe: 10 minutsa<\/p>

        Procedura: Pala o keraipe la parkurunqo, kana si buted, edna \u0161ajipe pe socharaipe \u0161aj te keravel pe ande so le \u010dhave \u0161aj te del sar simavde pe pe i aktiviteta thaj save aver \u0161ajipena pe phiripe le xolasa\/stresosa sikle pe thaj save aver \u0161ajipena d\u017eanel pe. Kadava socharaipe si len kana avlel pe ando la\u0107hardo, ne-navlende okoline, kote le manu\u0161a nane phendle te del “\u010da\u010do” odpoverde. O trainerja \u0161aj te del buted \u0161ajipena ando \u0161elalo la workshopqo (\u0161ajipena \u0161aj te barjarel pe sar buted sar buted): <\/p>

        • Te d\u017eal andar o situacija, kana le manu\u0161a si len buted thaj odmorisaipe<\/li>
        • Te d\u017eal pe edna mur\u0161, idealno ande priroda. Samesarno vaj ande duj thaj ande \u0107utipe vaj vorbaibe, sar si buted le samesarno butimasqo. Kadava dela te odmoravel pe thaj te phirden pe emocionalno regulijuvel pe pala i pharo aktiviteta. <\/li><\/ul>

          O trainerja phanljarel ke savore si len diferentno strategije te phiravel le stresosa thaj xolasa, fekar vi ke strategije \u0161aj te sikjarel pe sostar te regulijuvel pe samesarno ande situacije so si len baro.<\/p>


          Tabel 3. Kerdipe \u2013 Ad\u017ees 3. <\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

          \n\t\t\t\t\t\t\t\t\t\n\n\n\n\n\n
          Kerdipe la Trainerjaqi <\/strong><\/th>\nKerdipe la Manu\u0161anqo <\/strong><\/th>\n<\/tr>\n
          Te kerdel le manu\u0161en te socharavel pe thaj te del sar simavde pe ande thaj pala o parkuruno.<\/td>\nTe socharavel pe pe o p\u0159e\u017eijipe.<\/td>\n<\/tr>\n
          Phu\u010dipena so \u0161aj te \u0161urel pe o socharaipe:\n\nSar simavdan ande parkuruno? Vaj kadava phiravel pe kana phirailan ezercizija? So kerdas o ezercizia pe tiro streso \/ xoli? <\/td>\n<\/td>\n<\/tr>\n
          Te del \u0161ajipena ande baza la samesarno butimasqo.<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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          Socharaipe: Kadava ad\u017ees pomo\u017einel le manu\u0161en te phaboravel o fizikalno p\u0159e\u017eijipe pe kognitivno thaj emocionalno nivelo. Le manu\u0161a \u0161aj te dikhlel pe ke xoli thaj streso si normalne, mened\u017eovandine odpoverde na znakura la nasvalipesqi vaj bi\u010dhaldimasqo la kontrolaqo. Vi, lengo tropo si len \u0161ajipena te \u0161unel anglutne upozorenia so \u0161aj te pri\u010dinel pe thaj te bi\u010dhavalel pe sar cujia pe samesarno regulacia, lengi reakcija ande dav sikavela samesarne paterni \u2014 thaj ke kadale paterni \u0161aj te phiravel pe. O socharaipe samesarno si edna \u0161ajipe: i \u0161ajipe te a\u010dhel, te bi\u010dhavel thaj te mi\u0161to phabaravel pharo p\u0159e\u017eijipe si so \u0161aj te sikjarel pe thaj te zorjarel pe. <\/p>

          Buted Materijala <\/strong><\/p>

          Stresosqe bombone (vaj \u010dhandre); muziko; jastugo \/ kapice; krumpiraqo sako phardo le pamukosa (vaj so aceruno).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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          \u0160ajipena pe Adaptacija<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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          Na akarik alternativa si mi\u0161to pe akarik situacija thaj na akarik alternativa si mi\u0161to pe akarik manu\u0161. Le \u010dhave si len te d\u017eanel pe pe mi\u0161to metodi ande \u010durikano-pragosqo putri, te socharavel pe pe lende thaj te vorbin pe mia\u0161kar pe alternativura thaj \u0161ajipena ande situacije so kerena len but streso thaj xoli. Varianto, bi\u010dhaldipena pe vizualizaipe la \u0161ajipenarqo, kana si but vakti, misalka sar delo la \u0161kola workshopqo: *Pianosqo modelo metoda sar Gerald Koller.* 30 minutsa. Ando pianosqo modelo, o samesarno klavia la pianosqo simbolizinena diferentne \u0161ajipena so \u0161aj te bi\u010dhavalel pe sostar te nakhavel \u010dalengo situacije thaj simaske. Kana edna pianosqo khelipen \u0161aj te bi\u010dhavalel pe samo kana \u010durikane klavia, o melodia avel \u010dak monotono. So mi\u0161to variimo si tiro samesarno klaviaturo, aceka but \u0161ajipena si tuke pe nakhaipen la d\u017eiipaqo challengura. Sar sovenipe, akarik \u010dhavo \u0161aj te pherdel edna \u010dororo pianosqo lil (\u010dapimo template) pire \u0161ajipencaha thaj sar te dizajinijuvel pire klavia. Ando \u0161elalo, \u0161aj te xavel kadale \u0161ajipena sar sovenipe pe piro samesarno \u0161ajipena thaj kerdipena. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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          Reakcije Dikhlinde Ande o Pilotno Kerdipe<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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          Le trainerja phende ke le \u010dhave abrazkerde thaj testirane o pho\u010daripe, thaj ande diskusije, vi phende kote kamel pe len te bi\u010dhavalel pe le novo xolaqo mened\u017ementosqe metodena. Xasavde o temato khelipesa thaj si len but pharipen; o sikjardipe si \u0161ajilo ande kadava konteksto. Si edna exchango la pho\u010daripeqi (sikjardipe andar le avere) pe so a\u010dhilo probimi thaj so mi\u0161to kerdas vaj nane, so \u0161aj kerdas le metodi mi\u0161to praktikalne. Le xoli-streso parkuruno d\u017eagravel baro kamo ande adolescenti te phirel ande fekar vi te del avri pire simaske. Paralele \u0161aj vi te pri\u010dindel pe le challengurencar so le \u010dhave si len te maravel pe, thaj la\u010dhipe thaj phabaraipe avile pe situacijendar la \u010dhavenqi so phundravde pe ande workshop thaj o ezercizia. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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          Rizikatipena thaj Upozorenia<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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          • Kerdel pe mi\u0161to phabarave pe (\u0161aj pharo) avaipe la simasqi ande i grupa vaj samesarno manu\u0161a. Duj trainerja si len te phanljarel o metodo thaj te a\u010dhel. <\/li>
          • Ma zoravavel o phenipe la samesarno p\u0159e\u017eijipena.<\/li>
          • O ilo nane phiravel pe pe trauma fekar socharavel pe pe barjardipe la d\u017eanipeqi.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

            Xoli-Streso-Parkuruno \u010ca\u010do: Le \u010dhavendar si len pomo\u017eiben te mi\u0161to phabaravel pire samesarne \u0161ajipena thaj resursa ando phiripe le stresosa thaj\/vaj […]<\/p>\n","protected":false},"author":1,"featured_media":19988,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[559,563,327,326,564,330],"tags":[],"class_list":["post-19987","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-10-19-bersa","category-agor","category-fiatalok-altalaban","category-jegtorok-es-bevezeto-gyakorlatok","category-prevencija-katar-o-bullying-thaj-violencia","category-stresszkezeles-es-relaxacio"],"_links":{"self":[{"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/posts\/19987","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/comments?post=19987"}],"version-history":[{"count":1,"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/posts\/19987\/revisions"}],"predecessor-version":[{"id":19989,"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/posts\/19987\/revisions\/19989"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/media\/19988"}],"wp:attachment":[{"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/media?parent=19987"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/categories?post=19987"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meetplatform.eu\/hurom\/wp-json\/wp\/v2\/tags?post=19987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}