{"id":223,"date":"2026-01-29T17:20:13","date_gmt":"2026-01-29T16:20:13","guid":{"rendered":"https:\/\/centrosira.org\/?p=223"},"modified":"2026-03-09T12:03:59","modified_gmt":"2026-03-09T11:03:59","slug":"practicas-psicosociales-cuidado-protesta","status":"publish","type":"post","link":"https:\/\/centrosira.org\/ca\/practicas-psicosociales-cuidado-protesta\/","title":{"rendered":"Com cuidar-nos durant les protestes: pr\u00e0ctiques psicosocials abans, durant i despr\u00e9s"},"content":{"rendered":"<p>Guia de pr\u00e0ctiques psicosocials durant les protestes: consells clau d'autocura abans, durant i despr\u00e9s d'una manifestaci\u00f3 per gestionar l'estr\u00e8s i cuidar-nos col\u00b7lectivament.<\/p>\n\n\n<p><!-- --><\/p>\n<p>En certs contextos, participar en una protesta pot exposar-nos a moments d'alta tensi\u00f3 i estr\u00e8s. Recon\u00e8ixer els senyals del nostre propi cos i dels qui ens envolten ens pot ajudar a respondre millor i a protegir-nos.<\/p>\n<p><!-- \/wp:post-content --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Hem preparat una s\u00e8rie d'accions psicosocials per cuidar-nos plegats, abans, durant i despr\u00e9s d'una manifestaci\u00f3.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">Abans d'assistir \u2013 Pr\u00e0ctiques psicosocials en protesta<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Obtingueu informaci\u00f3 de fonts fiables i seguiu l'evoluci\u00f3 de la situaci\u00f3 per entendre els possibles escenaris i riscos.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Intenta no anar-hi sol: si preveus una atmosfera tensa, porta amics, ve\u00efns, col\u00b7legues o persones de confian\u00e7a.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Anticipeu junts diferents escenaris (dispersi\u00f3, esclats emocionals, separaci\u00f3 del grup) i acordeu com donar-vos suport m\u00fatuament.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Carrega el teu tel\u00e8fon m\u00f2bil i, si en tens un, porta una bateria externa.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Apr\u00e8n-te de mem\u00f2ria el n\u00famero d'alg\u00fa de confian\u00e7a, per si no pots fer servir el tel\u00e8fon m\u00f2bil.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Familiaritza't amb la ruta o el punt de trobada.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Informa alg\u00fa proper a tu que no participi en la manifestaci\u00f3 d'on ser\u00e0s i comparteix la teva ubicaci\u00f3 en temps real, si \u00e9s possible.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:separator --><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/><!-- \/wp:separator -->\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">Durant \u2013 Pr\u00e0ctiques psicosocials en la protesta<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>Quan ens trobem en situacions estressants durant una protesta, el nostre cos pot donar-nos senyals d'advert\u00e8ncia: palpitacions o un ritme card\u00edac accelerat, respiraci\u00f3 r\u00e0pida o sensaci\u00f3 de falta d'aire, suor sobtada, un nus a l'est\u00f3mac o a la gola, tremolors, marejos o una sensaci\u00f3 d'irrealitat. Recon\u00e8ixer aquests senyals a temps ens permet actuar amb m\u00e9s calma i cuidar-nos millor.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:group {\"layout\":{\"type\":\"flex\",\"flexWrap\":\"nowrap\"}} --><\/p>\n<div class=\"wp-block-group\"><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} -->\n<div class=\"wp-block-group\"><!-- wp:group {\"layout\":{\"type\":\"flex\",\"flexWrap\":\"nowrap\",\"justifyContent\":\"left\",\"verticalAlignment\":\"top\"}} -->\n<div class=\"wp-block-group\"><!-- wp:group,\"layout\":{\"type\":\"flex\",\"orientation\":\"vertical\",\"verticalAlignment\":\"space-between\",\"justifyContent\":\"center\"}} -->\n<div class=\"wp-block-group\"><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} -->\n<div class=\"wp-block-group\"><!-- wp:heading {\"level\":3} -->\n<h3 class=\"wp-block-heading\">Si ens passa<\/h3>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Si la situaci\u00f3 es torna dif\u00edcil de gestionar, podem fer un pas enrere fins que ens sentim millor.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Centrar-se en el present \u00e9s important per orientar-nos.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Fes tres cicles de respiraci\u00f3: inspira durant quatre segons; ret\u00e9n la respiraci\u00f3 durant set segons; i exhala lentament, comptant fins a vuit. En poc temps, el teu cos es calmar\u00e0 i recuperar\u00e0s la claredat mental per continuar.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<p><!-- wp:group ,\"layout\":{\"type\":\"flex\",\"orientation\":\"vertical\",\"verticalAlignment\":\"space-between\",\"justifyContent\":\"center\"}} --><\/p>\n<div class=\"wp-block-group\"><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} -->\n<div class=\"wp-block-group\"><!-- wp:heading {\"level\":3} -->\n<h3 class=\"wp-block-heading\">Si li passa a alg\u00fa altre<\/h3>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Parla amb veu calmada, transmetent calma i confian\u00e7a.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Guia la respiraci\u00f3 lenta plegats i ofereix un contacte f\u00edsic suau.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Acompanyeu la persona a un lloc tranquil i segur per reduir la sobreexposici\u00f3 al soroll o a les multituds.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Valida les seves emocions sense jutjar, reconeixent que el que senten \u00e9s normal en una situaci\u00f3 estressant.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<p><!-- wp:separator --><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/><!-- \/wp:separator -->\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">I en una situaci\u00f3 m\u00e9s cr\u00edtica?<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:paragraph  --><\/p>\n<p>\u00c9s possible que, m\u00e9s enll\u00e0 dels nervis habituals, ens trobem amb alg\u00fa que experimenta una reacci\u00f3 m\u00e9s intensa, com ara por paralitzant, xoc o plor incontrolable. En aquests casos:<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:list  --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><strong>Apropa't amb respecte<\/strong>Presenta't, digues el teu nom i parla amb claredat, fent servir frases curtes i senzilles.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Garantitza la seguretat<\/strong>: si l'entorn \u00e9s ca\u00f2tic, acompanya-la a un espai m\u00e9s protegit i guia la seva respiraci\u00f3 (tal com s'ha indicat anteriorment).<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Oferim suport b\u00e0sic<\/strong>: aigua, un seient, aire fresc, o simplement un descans.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Escolta activament<\/strong>Deixa que la persona expressi com se sent sense interrompre ni jutjar. Utilitza frases com ara \u201c\u00c9s normal sentir-se aix\u00ed en aquesta situaci\u00f3\u201d.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Evita minimitzar o donar consells r\u00e0pids<\/strong>No diguis \u201cno \u00e9s tan dolent\u201d o \u201ctranquil\u00b7litza't\u201d.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Acompanyar amb pres\u00e8ncia<\/strong>Si no vols parlar, la teva companyia silenciosa tamb\u00e9 \u00e9s \u00fatil.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Centra't en el present<\/strong>Fes preguntes senzilles (\u201cQu\u00e8 pots sentir ara mateix?\u201d, \u201cQu\u00e8 pots tocar?\u201d) per ajudar-la a reconnectar amb el aqu\u00ed i l'ara.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Avaluar el suport<\/strong>: et pregunta si vols que contactem amb alg\u00fa de confian\u00e7a.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:separator --><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/><!-- \/wp:separator -->\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">Despr\u00e9s \u2013 Pr\u00e0ctiques psicosocials en protesta<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item  -->\n<li>Si hem experimentat moments de tensi\u00f3 o situacions estressants durant la mobilitzaci\u00f3, \u00e9s important dedicar temps a parlar de com ens sentim.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item  --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Recon\u00e8ixer com ens sentim despr\u00e9s d'aquests pics emocionals i anomenar el que sorgeix \u2014 vergonya, por, ira, tristesa, ansietat, aflicci\u00f3, entre d'altres \u2014 ens ajuda a validar la nostra experi\u00e8ncia.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item  --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Compartir-ho amb els altres tamb\u00e9 \u00e9s una eina d'autocura i pot ser benefici\u00f3s tant per a nosaltres mateixos com per als altres. Podem recolzar-nos en les nostres xarxes properes \u2014 amics, fam\u00edlia o comunitats, tant en persona com en l\u00ednia \u2014 per expressar el que ha passat o el que ens preocupa.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item  --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>L'exposici\u00f3 constant a les xarxes socials i a les not\u00edcies pot tenir un efecte doble: ens mant\u00e9 connectats, per\u00f2 tamb\u00e9 pot augmentar el malestar, la por o l'ansietat, especialment si hem viscut la situaci\u00f3 de manera molt intensa. Si ens sentim aclaparats, podem permetre'ns temps per desconnectar i descansar.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">Si us plau, poseu-vos en contacte amb nosaltres si necessiteu la nostra assist\u00e8ncia.<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:paragraph  --><\/p>\n<p>Si, durant la protesta, o abans o despr\u00e9s d'aquesta, hem patit qualsevol violaci\u00f3 dels nostres drets, \u00e9s important documentar-la i denunciar-la.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph  --><\/p>\n<p>Podeu contactar amb el nostre equip. Al Centro Sira, oferim atenci\u00f3 i suport integrals a les persones que han estat v\u00edctimes de viol\u00e8ncia pol\u00edtica, violacions de drets humans, ab\u00fas i\/o tortura.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:buttons {\"layout\":{\"type\":\"flex\",\"justifyContent\":\"center\"}} --><\/p>\n<div class=\"wp-block-buttons\"><!-- wp:button {\"backgroundColor\":\"vivid-red\"} -->\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-vivid-red-background-color has-background wp-element-button\" href=\"https:\/\/centrosira.org\/ca\/contacto\/\">Contacta&#039;ns<\/a><\/div>\n<p><!-- \/wp:button --><\/p>\n<\/div>\n<p><!-- \/wp:buttons --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->","protected":false},"excerpt":{"rendered":"<p>Gu\u00eda de pr\u00e1cticas psicosociales en protestas: claves de autocuidado antes, durante y despu\u00e9s de una manifestaci\u00f3n para manejar el estr\u00e9s y cuidarnos colectivamente En determinados contextos, participar en una protesta puede exponernos a momentos de mucha tensi\u00f3n y estr\u00e9s. Reconocer las se\u00f1ales de nuestro cuerpo y de quienes nos rodean puede ayudarnos a responder mejor [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":224,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,22],"tags":[],"class_list":["post-223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualidad","category-formaciones"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo cuidarnos en la protesta: pr\u00e1cticas psicosociales antes, durante y despu\u00e9s - Centro Sira<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/centrosira.org\/ca\/practicas-psicosociales-cuidado-protesta\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo cuidarnos en la protesta: pr\u00e1cticas psicosociales antes, durante y despu\u00e9s - Centro Sira\" \/>\n<meta property=\"og:description\" content=\"Gu\u00eda de pr\u00e1cticas psicosociales en protestas: claves de autocuidado antes, durante y despu\u00e9s de una manifestaci\u00f3n para manejar el estr\u00e9s y cuidarnos colectivamente En determinados contextos, participar en una protesta puede exponernos a momentos de mucha tensi\u00f3n y estr\u00e9s. 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