{"id":688,"date":"2024-06-17T11:25:14","date_gmt":"2024-06-17T11:25:14","guid":{"rendered":"https:\/\/www.saudementalitapema.com.br\/novo\/?p=688"},"modified":"2026-01-30T16:45:37","modified_gmt":"2026-01-30T19:45:37","slug":"como-estabelecer-uma-rotina-de-autocuidado-para-a-saude-mental","status":"publish","type":"post","link":"https:\/\/www.saudementalitapema.com.br\/novo\/2024\/06\/17\/como-estabelecer-uma-rotina-de-autocuidado-para-a-saude-mental\/","title":{"rendered":"Como estabelecer uma rotina de autocuidado para a sa\u00fade mental"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"688\" class=\"elementor elementor-688\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-27330c1 elementor-section-full_width elementor-section-height-default elementor-section-height-default elementor-invisible\" data-id=\"27330c1\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;animation&quot;:&quot;fadeInLeft&quot;,&quot;wdt_bg_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_laptop&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_tablet_extra&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_mobile_extra&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_position&quot;:&quot;center center&quot;,&quot;wdt_animation_effect&quot;:&quot;none&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ae62d5c\" data-id=\"ae62d5c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c92d3bb start elementor-widget elementor-widget-wdt-heading\" data-id=\"c92d3bb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"wdt-heading-holder \" id=\"wdt-heading-c92d3bb\"><h3 class=\"wdt-heading-title-wrapper wdt-heading-align-center wdt-heading-deco-wrapper\"><span class=\"wdt-heading-title\">Como estabelecer uma rotina de autocuidado para a sa\u00fade mental<\/span><\/h3><div class=\"wdt-heading-content-wrapper\">Uma rotina de autocuidado \u00e9 um conjunto de pr\u00e1ticas deliberadas que voc\u00ea incorpora no seu dia a dia para proteger sua sa\u00fade mental e emocional. Este tipo de rotina ajuda a reduzir o estresse, melhorar o bem-estar e manter o equil\u00edbrio emocional de forma sustent\u00e1vel.<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-802bf52 elementor-widget elementor-widget-text-editor\" data-id=\"802bf52\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Autocuidado significa dedicar tempo a atividades que ajudam voc\u00ea a <strong data-start=\"1086\" data-end=\"1118\">viver melhor e sentir-se bem<\/strong>, tanto f\u00edsica quanto mentalmente. Mesmo pequenas a\u00e7\u00f5es di\u00e1rias podem ter um grande impacto no seu humor, energia e sa\u00fade geral.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e726b0 start elementor-widget elementor-widget-wdt-heading\" data-id=\"7e726b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"wdt-heading-holder \" id=\"wdt-heading-7e726b0\"><h3 class=\"wdt-heading-title-wrapper wdt-heading-align-center wdt-heading-deco-wrapper\"><span class=\"wdt-heading-title\">Etapas para estabelecer sua rotina<\/span><\/h3><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5f5837f elementor-section-full_width wdt-section-wrap-col elementor-reverse-tablet_extra elementor-reverse-tablet elementor-reverse-mobile_extra elementor-reverse-mobile elementor-section-height-default elementor-section-height-default\" data-id=\"5f5837f\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;wdt_bg_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_laptop&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_tablet_extra&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_mobile_extra&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_position&quot;:&quot;center center&quot;,&quot;wdt_animation_effect&quot;:&quot;none&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0d5c904\" data-id=\"0d5c904\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8b7b948 elementor-list-item-link-inline elementor-icon-list--layout-traditional elementor-widget elementor-widget-icon-list\" data-id=\"8b7b948\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewBox=\"0 0 100 90.5\" style=\"enable-background:new 0 0 100 90.5;\" xml:space=\"preserve\"><path d=\"M19.2,27.9c-1.8-0.5,9.6,9.5,23,43.7c1.9,0.7,1.8,0.4,5.5-5.8C51.4,59.6,90,4.2,99,1c-0.9-1.5-16.5,8.9-20.6,12.6 c-4.1,3.8-32.5,29.2-34.8,30.5C40.3,41.4,21.1,28.5,19.2,27.9z\"><\/path><path d=\"M83.9,25.1v52.3c0,2.8-2.4,5-5.4,5H14c-3,0-5.4-2.3-5.4-5V16.7c0-2.8,2.4-5,5.4-5h58.4c0.7-0.7,1.4-1.3,2-1.8 c1.5-1.4,4-3.3,6.7-5.1c-0.9-0.2-1.7-0.3-2.6-0.3H14C6.8,4.5,1,10,1,16.7v60.6c0,6.7,5.8,12.2,13,12.2h64.5c7.2,0,13-5.5,13-12.2 V16.7c0-0.3,0-0.7,0-1C89.4,18.2,86.9,21.3,83.9,25.1z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Comece identificando o que voc\u00ea precisa<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewBox=\"0 0 100 90.5\" style=\"enable-background:new 0 0 100 90.5;\" xml:space=\"preserve\"><path d=\"M19.2,27.9c-1.8-0.5,9.6,9.5,23,43.7c1.9,0.7,1.8,0.4,5.5-5.8C51.4,59.6,90,4.2,99,1c-0.9-1.5-16.5,8.9-20.6,12.6 c-4.1,3.8-32.5,29.2-34.8,30.5C40.3,41.4,21.1,28.5,19.2,27.9z\"><\/path><path d=\"M83.9,25.1v52.3c0,2.8-2.4,5-5.4,5H14c-3,0-5.4-2.3-5.4-5V16.7c0-2.8,2.4-5,5.4-5h58.4c0.7-0.7,1.4-1.3,2-1.8 c1.5-1.4,4-3.3,6.7-5.1c-0.9-0.2-1.7-0.3-2.6-0.3H14C6.8,4.5,1,10,1,16.7v60.6c0,6.7,5.8,12.2,13,12.2h64.5c7.2,0,13-5.5,13-12.2 V16.7c0-0.3,0-0.7,0-1C89.4,18.2,86.9,21.3,83.9,25.1z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Estabele\u00e7a um hor\u00e1rio fixo<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewBox=\"0 0 100 90.5\" style=\"enable-background:new 0 0 100 90.5;\" xml:space=\"preserve\"><path d=\"M19.2,27.9c-1.8-0.5,9.6,9.5,23,43.7c1.9,0.7,1.8,0.4,5.5-5.8C51.4,59.6,90,4.2,99,1c-0.9-1.5-16.5,8.9-20.6,12.6 c-4.1,3.8-32.5,29.2-34.8,30.5C40.3,41.4,21.1,28.5,19.2,27.9z\"><\/path><path d=\"M83.9,25.1v52.3c0,2.8-2.4,5-5.4,5H14c-3,0-5.4-2.3-5.4-5V16.7c0-2.8,2.4-5,5.4-5h58.4c0.7-0.7,1.4-1.3,2-1.8 c1.5-1.4,4-3.3,6.7-5.1c-0.9-0.2-1.7-0.3-2.6-0.3H14C6.8,4.5,1,10,1,16.7v60.6c0,6.7,5.8,12.2,13,12.2h64.5c7.2,0,13-5.5,13-12.2 V16.7c0-0.3,0-0.7,0-1C89.4,18.2,86.9,21.3,83.9,25.1z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Comece com pouco \u2014 e seja consistente<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewBox=\"0 0 100 90.5\" style=\"enable-background:new 0 0 100 90.5;\" xml:space=\"preserve\"><path d=\"M19.2,27.9c-1.8-0.5,9.6,9.5,23,43.7c1.9,0.7,1.8,0.4,5.5-5.8C51.4,59.6,90,4.2,99,1c-0.9-1.5-16.5,8.9-20.6,12.6 c-4.1,3.8-32.5,29.2-34.8,30.5C40.3,41.4,21.1,28.5,19.2,27.9z\"><\/path><path d=\"M83.9,25.1v52.3c0,2.8-2.4,5-5.4,5H14c-3,0-5.4-2.3-5.4-5V16.7c0-2.8,2.4-5,5.4-5h58.4c0.7-0.7,1.4-1.3,2-1.8 c1.5-1.4,4-3.3,6.7-5.1c-0.9-0.2-1.7-0.3-2.6-0.3H14C6.8,4.5,1,10,1,16.7v60.6c0,6.7,5.8,12.2,13,12.2h64.5c7.2,0,13-5.5,13-12.2 V16.7c0-0.3,0-0.7,0-1C89.4,18.2,86.9,21.3,83.9,25.1z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Entenda suas necessidades<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewBox=\"0 0 100 90.5\" style=\"enable-background:new 0 0 100 90.5;\" xml:space=\"preserve\"><path d=\"M19.2,27.9c-1.8-0.5,9.6,9.5,23,43.7c1.9,0.7,1.8,0.4,5.5-5.8C51.4,59.6,90,4.2,99,1c-0.9-1.5-16.5,8.9-20.6,12.6 c-4.1,3.8-32.5,29.2-34.8,30.5C40.3,41.4,21.1,28.5,19.2,27.9z\"><\/path><path d=\"M83.9,25.1v52.3c0,2.8-2.4,5-5.4,5H14c-3,0-5.4-2.3-5.4-5V16.7c0-2.8,2.4-5,5.4-5h58.4c0.7-0.7,1.4-1.3,2-1.8 c1.5-1.4,4-3.3,6.7-5.1c-0.9-0.2-1.7-0.3-2.6-0.3H14C6.8,4.5,1,10,1,16.7v60.6c0,6.7,5.8,12.2,13,12.2h64.5c7.2,0,13-5.5,13-12.2 V16.7c0-0.3,0-0.7,0-1C89.4,18.2,86.9,21.3,83.9,25.1z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Adote pr\u00e1ticas de relaxamento<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewBox=\"0 0 100 90.5\" style=\"enable-background:new 0 0 100 90.5;\" xml:space=\"preserve\"><path d=\"M19.2,27.9c-1.8-0.5,9.6,9.5,23,43.7c1.9,0.7,1.8,0.4,5.5-5.8C51.4,59.6,90,4.2,99,1c-0.9-1.5-16.5,8.9-20.6,12.6 c-4.1,3.8-32.5,29.2-34.8,30.5C40.3,41.4,21.1,28.5,19.2,27.9z\"><\/path><path d=\"M83.9,25.1v52.3c0,2.8-2.4,5-5.4,5H14c-3,0-5.4-2.3-5.4-5V16.7c0-2.8,2.4-5,5.4-5h58.4c0.7-0.7,1.4-1.3,2-1.8 c1.5-1.4,4-3.3,6.7-5.1c-0.9-0.2-1.7-0.3-2.6-0.3H14C6.8,4.5,1,10,1,16.7v60.6c0,6.7,5.8,12.2,13,12.2h64.5c7.2,0,13-5.5,13-12.2 V16.7c0-0.3,0-0.7,0-1C89.4,18.2,86.9,21.3,83.9,25.1z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Inclua atividades simples como exerc\u00edcio e sono<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewBox=\"0 0 100 90.5\" style=\"enable-background:new 0 0 100 90.5;\" xml:space=\"preserve\"><path d=\"M19.2,27.9c-1.8-0.5,9.6,9.5,23,43.7c1.9,0.7,1.8,0.4,5.5-5.8C51.4,59.6,90,4.2,99,1c-0.9-1.5-16.5,8.9-20.6,12.6 c-4.1,3.8-32.5,29.2-34.8,30.5C40.3,41.4,21.1,28.5,19.2,27.9z\"><\/path><path d=\"M83.9,25.1v52.3c0,2.8-2.4,5-5.4,5H14c-3,0-5.4-2.3-5.4-5V16.7c0-2.8,2.4-5,5.4-5h58.4c0.7-0.7,1.4-1.3,2-1.8 c1.5-1.4,4-3.3,6.7-5.1c-0.9-0.2-1.7-0.3-2.6-0.3H14C6.8,4.5,1,10,1,16.7v60.6c0,6.7,5.8,12.2,13,12.2h64.5c7.2,0,13-5.5,13-12.2 V16.7c0-0.3,0-0.7,0-1C89.4,18.2,86.9,21.3,83.9,25.1z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Ajuste conforme necess\u00e1rio, sem perfei\u00e7\u00e3o<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"wdt-sticky-column elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ef215b2\" data-wdt-settings=\"{&quot;id&quot;:&quot;ef215b2&quot;,&quot;sticky&quot;:true,&quot;topSpacing&quot;:50,&quot;bottomSpacing&quot;:50,&quot;stickyOn&quot;:[&quot;desktop&quot;,&quot;laptop&quot;],&quot;overflowHidden&quot;:false}\" data-id=\"ef215b2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d3dcec9 elementor-widget elementor-widget-image\" data-id=\"d3dcec9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.saudementalitapema.com.br\/novo\/wp-content\/uploads\/2024\/06\/etapas-rotina.jpg\" class=\"attachment-full size-full wp-image-1618\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e42892 start elementor-widget elementor-widget-wdt-heading\" data-id=\"1e42892\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"wdt-heading-holder \" id=\"wdt-heading-1e42892\"><h3 class=\"wdt-heading-title-wrapper wdt-heading-align-center wdt-heading-deco-wrapper\"><span class=\"wdt-heading-title\">Exemplos de pr\u00e1ticas de autocuidado<\/span><\/h3><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-85b31cf elementor-section-full_width wdt-section-wrap-col elementor-section-height-default elementor-section-height-default\" data-id=\"85b31cf\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;wdt_bg_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_laptop&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_tablet_extra&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_mobile_extra&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_position&quot;:&quot;center center&quot;,&quot;wdt_animation_effect&quot;:&quot;none&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"wdt-sticky-column elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-74ccfbf\" data-wdt-settings=\"{&quot;id&quot;:&quot;74ccfbf&quot;,&quot;sticky&quot;:true,&quot;topSpacing&quot;:50,&quot;bottomSpacing&quot;:50,&quot;stickyOn&quot;:[&quot;desktop&quot;,&quot;laptop&quot;,&quot;tablet_extra&quot;],&quot;overflowHidden&quot;:false}\" data-id=\"74ccfbf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ba4b46b elementor-widget elementor-widget-image\" data-id=\"ba4b46b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.saudementalitapema.com.br\/novo\/wp-content\/uploads\/2024\/06\/exemplo-pratico.jpg\" class=\"attachment-full size-full wp-image-1620\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-9f37fea\" data-id=\"9f37fea\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4f36d36 elementor-widget elementor-widget-text-editor\" data-id=\"4f36d36\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h4>Aqui est\u00e3o v\u00e1rias atividades que podem fazer parte da sua rotina:<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1fcfa9 elementor-widget elementor-widget-text-editor\" data-id=\"d1fcfa9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Atividade f\u00edsica regular<\/strong><br \/>Caminhada, yoga, dan\u00e7a ou qualquer exerc\u00edcio que voc\u00ea goste;<br \/>Ajuda a liberar horm\u00f4nios que melhoram o humor<br \/><strong>Sono adequado<\/strong><br \/>Dormir de 7 a 9 horas por noite<br \/>Estabelecer uma rotina antes de dormir<br \/><strong>Relaxamento e mindfulness<\/strong><br \/>Medita\u00e7\u00e3o, respira\u00e7\u00e3o profunda ou momentos de calma<br \/>Reduzem ansiedade e estresse<br \/><strong>Gratid\u00e3o e reflex\u00e3o<\/strong><br \/>Escrever ou pensar nas coisas positivas do seu dia<br \/>Pode ajudar seu c\u00e9rebro a focar no que \u00e9 bom;<br \/><strong>Conex\u00f5es sociais<\/strong><br \/>Falar com amigos e familiares<br \/>Suporte social fortalece a sensa\u00e7\u00e3o de pertencimento<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e66eff start elementor-widget elementor-widget-wdt-heading\" data-id=\"3e66eff\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"wdt-heading-holder \" id=\"wdt-heading-3e66eff\"><h3 class=\"wdt-heading-title-wrapper wdt-heading-align-center wdt-heading-deco-wrapper\"><span class=\"wdt-heading-title\">Etapas para estabelecer sua rotina<\/span><\/h3><div class=\"wdt-heading-subtitle-wrapper wdt-heading-align-center \"><span class=\"wdt-heading-subtitle\">Comece identificando o que voc\u00ea precisa<\/span><\/div><div class=\"wdt-heading-content-wrapper\">A primeira etapa \u00e9 descobrir quais pr\u00e1ticas realmente ajudam voc\u00ea a se sentir melhor. Isso depende de cada pessoa \u2014 por exemplo, para uns pode ser medita\u00e7\u00e3o, para outros uma caminhada no parque.<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1766eab start elementor-widget elementor-widget-wdt-heading\" data-id=\"1766eab\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"wdt-heading-holder \" id=\"wdt-heading-1766eab\"><div class=\"wdt-heading-subtitle-wrapper wdt-heading-align-center \"><span class=\"wdt-heading-subtitle\">Estabele\u00e7a um hor\u00e1rio fixo<\/span><\/div><div class=\"wdt-heading-content-wrapper\">Definir um hor\u00e1rio consistente todos os dias ajuda a transformar o autocuidado em h\u00e1bito. Pode ser pela manh\u00e3, durante uma pausa no trabalho ou no final do dia \u2014 o que funcionar melhor para voc\u00ea.<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-747e507 start elementor-widget elementor-widget-wdt-heading\" data-id=\"747e507\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"wdt-heading-holder \" id=\"wdt-heading-747e507\"><div class=\"wdt-heading-subtitle-wrapper wdt-heading-align-center \"><span class=\"wdt-heading-subtitle\">Comece com pouco \u2014 e seja consistente<\/span><\/div><div class=\"wdt-heading-content-wrapper\">Mesmo 10 minutos por dia podem fazer diferen\u00e7a significativa se voc\u00ea praticar diariamente. Esse tempo pode ser usado para medita\u00e7\u00e3o, respira\u00e7\u00e3o, leitura ou alongamento.<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-52a9d29 elementor-section-full_width wdt-section-wrap-col elementor-section-height-default elementor-section-height-default\" data-id=\"52a9d29\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;wdt_bg_image&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_laptop&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_tablet_extra&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_tablet&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_mobile_extra&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_image_mobile&quot;:{&quot;url&quot;:&quot;&quot;,&quot;id&quot;:&quot;&quot;,&quot;size&quot;:&quot;&quot;},&quot;wdt_bg_position&quot;:&quot;center center&quot;,&quot;wdt_animation_effect&quot;:&quot;none&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0c678d5\" data-id=\"0c678d5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-99f11b5 start elementor-widget elementor-widget-wdt-heading\" data-id=\"99f11b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"wdt-heading-holder \" id=\"wdt-heading-99f11b5\"><h4 class=\"wdt-heading-title-wrapper wdt-heading-align-center wdt-heading-deco-wrapper\"><span class=\"wdt-heading-title\">Tags:<\/span><\/h4><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1014e57 elementor-widget elementor-widget-wdt-post-tags\" data-id=\"1014e57\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-post-tags.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"entry-tags-wrapper  \">\r\n<!-- Entry Tags -->\r\n<div class=\"single-entry-tags\"><a href=\"https:\/\/www.saudementalitapema.com.br\/novo\/tag\/dicas-de-saude\/\" rel=\"tag\">Dicas de sa\u00fade<\/a><\/div><!-- Entry Tags --><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-16ace05\" data-id=\"16ace05\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e776200 end elementor-widget elementor-widget-wdt-heading\" data-id=\"e776200\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"wdt-heading-holder \" id=\"wdt-heading-e776200\"><h4 class=\"wdt-heading-title-wrapper wdt-heading-align-center wdt-heading-deco-wrapper\"><span class=\"wdt-heading-title\">Social Share:<\/span><\/h4><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-932c546 elementor-widget__width-auto elementor-widget elementor-widget-wdt-post-socials\" data-id=\"932c546\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;wdt_animation_effect&quot;:&quot;none&quot;}\" data-widget_type=\"wdt-post-socials.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"entry-social-share-wrapper  \">\r\n<!-- Entry Social Share -->\r\n<div class=\"single-entry-social-share\"><div class=\"share\"><i 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href=\"https:\/\/wa.me\/&amp;url=https%3A%2F%2Fwww.saudementalitapema.com.br%2Fnovo%2F2024%2F06%2F17%2Fcomo-estabelecer-uma-rotina-de-autocuidado-para-a-saude-mental%2F\" class=\"wdticon-whatsapp\" target=\"_blank\"><\/a><\/li><\/ul><\/div><\/div><!-- Entry Social Share --><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Mauris sit amet massa vitae tortor. Tellus id interdum velit laoreet id donec ultrices tincidunt arcu. Libero volutpat sed cras ornare arcu dui vivamus. Sed cras ornare arcu dui vivamus arcu felis bibendum. Amet tellus cras adipiscing enim eu. Facilisis magna etiam tempor orci. Arcu ac tortor dignissim convallis aenean et tortor at. Tempor id eu nisl nunc mi ipsum faucibus vitae aliquet.<\/p>\n","protected":false},"author":1,"featured_media":1616,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[35,34],"tags":[30],"class_list":["post-688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","category-tratamentos","tag-dicas-de-saude"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/posts\/688","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/comments?post=688"}],"version-history":[{"count":8,"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/posts\/688\/revisions"}],"predecessor-version":[{"id":1623,"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/posts\/688\/revisions\/1623"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/media\/1616"}],"wp:attachment":[{"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/media?parent=688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/categories?post=688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saudementalitapema.com.br\/novo\/wp-json\/wp\/v2\/tags?post=688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}