{"id":430268,"date":"2025-11-30T20:16:40","date_gmt":"2025-11-30T19:16:40","guid":{"rendered":"https:\/\/www.dynseo.com\/cartoes-para-te-acalmares-tdah\/"},"modified":"2026-05-06T15:33:49","modified_gmt":"2026-05-06T13:33:49","slug":"cartoes-para-te-acalmares-tdah","status":"publish","type":"page","link":"https:\/\/www.dynseo.com\/pt-pt\/as-nossas-ferramentas\/cartoes-para-te-acalmares-tdah\/","title":{"rendered":"Cart\u00f5es para te acalmares &#8211; TDAH"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; theme_builder_area=&#8221;post_content&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221;][et_pb_row _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; theme_builder_area=&#8221;post_content&#8221;][et_pb_column _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; type=&#8221;4_4&#8243; theme_builder_area=&#8221;post_content&#8221;][et_pb_code _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; theme_builder_area=&#8221;post_content&#8221; hover_enabled=&#8221;0&#8243; sticky_enabled=&#8221;0&#8243;]<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->    <meta charset=\"UTF-8\"><!-- [et_pb_line_break_holder] -->    <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\"><!-- [et_pb_line_break_holder] -->    <title>Cart\u00f5es de volta \u00e0 calma &#8211; Ferramenta TDAH<\/title><!-- [et_pb_line_break_holder] -->    <\/p>\n<style><!-- [et_pb_line_break_holder] -->        * { margin: 0; padding: 0; box-sizing: border-box; }<!-- [et_pb_line_break_holder] -->        body {<!-- [et_pb_line_break_holder] -->            font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;<!-- [et_pb_line_break_holder] -->            background: linear-gradient(135deg, #74b9ff 0%, #a29bfe 100%);<!-- [et_pb_line_break_holder] -->            min-height: 100vh;<!-- [et_pb_line_break_holder] -->            padding: 20px;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .container {<!-- [et_pb_line_break_holder] -->            max-width: 950px;<!-- [et_pb_line_break_holder] -->            margin: 0 auto;<!-- [et_pb_line_break_holder] -->            background: white;<!-- [et_pb_line_break_holder] -->            border-radius: 20px;<!-- [et_pb_line_break_holder] -->            box-shadow: 0 20px 60px rgba(0,0,0,0.3);<!-- [et_pb_line_break_holder] -->            overflow: hidden;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .header {<!-- [et_pb_line_break_holder] -->            background: linear-gradient(135deg, #74b9ff 0%, #a29bfe 100%);<!-- [et_pb_line_break_holder] -->            color: white;<!-- [et_pb_line_break_holder] -->            padding: 30px;<!-- [et_pb_line_break_holder] -->            text-align: center;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .header h1 { font-size: 2em; margin-bottom: 10px; }<!-- [et_pb_line_break_holder] -->        .badge { display: inline-block; background: rgba(255,255,255,0.3); padding: 5px 15px; border-radius: 20px; font-size: 0.9em; margin-bottom: 10px; }<!-- [et_pb_line_break_holder] -->        .content { padding: 30px; }<!-- [et_pb_line_break_holder] -->        .intro {<!-- [et_pb_line_break_holder] -->            background: linear-gradient(135deg, #e8f4fd 0%, #f0e6ff 100%);<!-- [et_pb_line_break_holder] -->            border-radius: 15px;<!-- [et_pb_line_break_holder] -->            padding: 20px;<!-- [et_pb_line_break_holder] -->            margin-bottom: 25px;<!-- [et_pb_line_break_holder] -->            border-left: 4px solid #74b9ff;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .intro h3 { color: #0984e3; margin-bottom: 10px; }<!-- [et_pb_line_break_holder] -->        .section-title { color: #0984e3; font-size: 1.4em; margin: 25px 0 15px 0; padding-bottom: 10px; border-bottom: 3px solid #a29bfe; }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        \/* Cat\u00e9gories *\/<!-- [et_pb_line_break_holder] -->        .category-tabs {<!-- [et_pb_line_break_holder] -->            display: flex;<!-- [et_pb_line_break_holder] -->            flex-wrap: wrap;<!-- [et_pb_line_break_holder] -->            gap: 10px;<!-- [et_pb_line_break_holder] -->            margin-bottom: 20px;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .cat-btn {<!-- [et_pb_line_break_holder] -->            padding: 10px 20px;<!-- [et_pb_line_break_holder] -->            border: 2px solid #74b9ff;<!-- [et_pb_line_break_holder] -->            border-radius: 25px;<!-- [et_pb_line_break_holder] -->            background: white;<!-- [et_pb_line_break_holder] -->            color: #0984e3;<!-- [et_pb_line_break_holder] -->            font-weight: bold;<!-- [et_pb_line_break_holder] -->            cursor: pointer;<!-- [et_pb_line_break_holder] -->            transition: all 0.3s;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .cat-btn:hover, .cat-btn.active {<!-- [et_pb_line_break_holder] -->            background: linear-gradient(135deg, #74b9ff 0%, #a29bfe 100%);<!-- [et_pb_line_break_holder] -->            color: white;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        \/* Grille de cartes *\/<!-- [et_pb_line_break_holder] -->        .cards-grid {<!-- [et_pb_line_break_holder] -->            display: grid;<!-- [et_pb_line_break_holder] -->            grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));<!-- [et_pb_line_break_holder] -->            gap: 20px;<!-- [et_pb_line_break_holder] -->            margin: 20px 0;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .calm-card {<!-- [et_pb_line_break_holder] -->            background: white;<!-- [et_pb_line_break_holder] -->            border-radius: 20px;<!-- [et_pb_line_break_holder] -->            padding: 25px;<!-- [et_pb_line_break_holder] -->            text-align: center;<!-- [et_pb_line_break_holder] -->            border: 3px solid #e0e0e0;<!-- [et_pb_line_break_holder] -->            transition: all 0.3s;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .calm-card:hover {<!-- [et_pb_line_break_holder] -->            transform: translateY(-5px);<!-- [et_pb_line_break_holder] -->            box-shadow: 0 15px 30px rgba(116, 185, 255, 0.3);<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .calm-card.breath { border-color: #00cec9; background: linear-gradient(135deg, #e8f8f5 0%, #d1f2eb 100%); }<!-- [et_pb_line_break_holder] -->        .calm-card.body { border-color: #fdcb6e; background: linear-gradient(135deg, #fef9e7 0%, #fef5e7 100%); }<!-- [et_pb_line_break_holder] -->        .calm-card.mind { border-color: #a29bfe; background: linear-gradient(135deg, #f0e6ff 0%, #e8e4ff 100%); }<!-- [et_pb_line_break_holder] -->        .calm-card.sensory { border-color: #fd79a8; background: linear-gradient(135deg, #fff0f6 0%, #ffe8f0 100%); }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        .card-icon { font-size: 3.5em; margin-bottom: 15px; }<!-- [et_pb_line_break_holder] -->        .card-title { font-size: 1.2em; font-weight: bold; color: #333; margin-bottom: 10px; }<!-- [et_pb_line_break_holder] -->        .card-time {<!-- [et_pb_line_break_holder] -->            display: inline-block;<!-- [et_pb_line_break_holder] -->            background: rgba(0,0,0,0.1);<!-- [et_pb_line_break_holder] -->            padding: 5px 12px;<!-- [et_pb_line_break_holder] -->            border-radius: 15px;<!-- [et_pb_line_break_holder] -->            font-size: 0.85em;<!-- [et_pb_line_break_holder] -->            margin-bottom: 15px;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .card-steps {<!-- [et_pb_line_break_holder] -->            text-align: left;<!-- [et_pb_line_break_holder] -->            font-size: 0.9em;<!-- [et_pb_line_break_holder] -->            color: #555;<!-- [et_pb_line_break_holder] -->            line-height: 1.6;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .card-steps ol { margin-left: 20px; }<!-- [et_pb_line_break_holder] -->        .card-steps li { margin-bottom: 5px; }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        \/* G\u00e9n\u00e9rateur al\u00e9atoire *\/<!-- [et_pb_line_break_holder] -->        .random-section {<!-- [et_pb_line_break_holder] -->            background: linear-gradient(135deg, #dfe6e9 0%, #b2bec3 100%);<!-- [et_pb_line_break_holder] -->            border-radius: 20px;<!-- [et_pb_line_break_holder] -->            padding: 30px;<!-- [et_pb_line_break_holder] -->            margin: 25px 0;<!-- [et_pb_line_break_holder] -->            text-align: center;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .random-section h4 { color: #2d3436; margin-bottom: 20px; }<!-- [et_pb_line_break_holder] -->        .random-card {<!-- [et_pb_line_break_holder] -->            background: white;<!-- [et_pb_line_break_holder] -->            border-radius: 15px;<!-- [et_pb_line_break_holder] -->            padding: 30px;<!-- [et_pb_line_break_holder] -->            margin: 20px auto;<!-- [et_pb_line_break_holder] -->            max-width: 350px;<!-- [et_pb_line_break_holder] -->            min-height: 180px;<!-- [et_pb_line_break_holder] -->            box-shadow: 0 5px 20px rgba(0,0,0,0.1);<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .random-card .icon { font-size: 3.5em; margin-bottom: 15px; }<!-- [et_pb_line_break_holder] -->        .random-card .title { font-size: 1.2em; font-weight: bold; color: #333; margin-bottom: 10px; }<!-- [et_pb_line_break_holder] -->        .random-card .steps { font-size: 0.9em; color: #666; text-align: left; }<!-- [et_pb_line_break_holder] -->        .btn {<!-- [et_pb_line_break_holder] -->            padding: 15px 30px;<!-- [et_pb_line_break_holder] -->            border: none;<!-- [et_pb_line_break_holder] -->            border-radius: 30px;<!-- [et_pb_line_break_holder] -->            font-size: 1.1em;<!-- [et_pb_line_break_holder] -->            font-weight: bold;<!-- [et_pb_line_break_holder] -->            cursor: pointer;<!-- [et_pb_line_break_holder] -->            transition: all 0.3s;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .btn-calm {<!-- [et_pb_line_break_holder] -->            background: linear-gradient(135deg, #74b9ff 0%, #a29bfe 100%);<!-- [et_pb_line_break_holder] -->            color: white;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .btn-calm:hover { transform: scale(1.05); }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        \/* Coin calme *\/<!-- [et_pb_line_break_holder] -->        .calm-corner {<!-- [et_pb_line_break_holder] -->            background: linear-gradient(135deg, #ffeaa7 0%, #fab1a0 100%);<!-- [et_pb_line_break_holder] -->            border-radius: 15px;<!-- [et_pb_line_break_holder] -->            padding: 25px;<!-- [et_pb_line_break_holder] -->            margin: 25px 0;<!-- [et_pb_line_break_holder] -->            border: 2px solid #f39c12;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .calm-corner h4 { color: #d68910; margin-bottom: 20px; }<!-- [et_pb_line_break_holder] -->        .corner-grid {<!-- [et_pb_line_break_holder] -->            display: grid;<!-- [et_pb_line_break_holder] -->            grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));<!-- [et_pb_line_break_holder] -->            gap: 15px;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .corner-item {<!-- [et_pb_line_break_holder] -->            background: white;<!-- [et_pb_line_break_holder] -->            padding: 15px;<!-- [et_pb_line_break_holder] -->            border-radius: 12px;<!-- [et_pb_line_break_holder] -->            text-align: center;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .corner-item .emoji { font-size: 2em; margin-bottom: 8px; }<!-- [et_pb_line_break_holder] -->        .corner-item p { font-size: 0.9em; color: #555; }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        \/* Conseils *\/<!-- [et_pb_line_break_holder] -->        .tips-box {<!-- [et_pb_line_break_holder] -->            background: linear-gradient(135deg, #e3f2fd 0%, #bbdefb 100%);<!-- [et_pb_line_break_holder] -->            border-radius: 15px;<!-- [et_pb_line_break_holder] -->            padding: 20px;<!-- [et_pb_line_break_holder] -->            margin: 25px 0;<!-- [et_pb_line_break_holder] -->            border-left: 4px solid #2196f3;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .tips-box h4 { color: #1565c0; margin-bottom: 15px; }<!-- [et_pb_line_break_holder] -->        .tips-box ul { list-style: none; }<!-- [et_pb_line_break_holder] -->        .tips-box li { padding: 8px 0; padding-left: 25px; position: relative; color: #555; }<!-- [et_pb_line_break_holder] -->        .tips-box li:before { content: \"\ud83d\udca1\"; position: absolute; left: 0; }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        .print-section { background: #f5f5f5; border-radius: 15px; padding: 25px; margin: 25px 0; text-align: center; }<!-- [et_pb_line_break_holder] -->        .printable-cards {<!-- [et_pb_line_break_holder] -->            display: grid;<!-- [et_pb_line_break_holder] -->            grid-template-columns: repeat(3, 1fr);<!-- [et_pb_line_break_holder] -->            gap: 15px;<!-- [et_pb_line_break_holder] -->            margin-top: 20px;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .print-card {<!-- [et_pb_line_break_holder] -->            border: 3px solid #74b9ff;<!-- [et_pb_line_break_holder] -->            border-radius: 15px;<!-- [et_pb_line_break_holder] -->            padding: 15px;<!-- [et_pb_line_break_holder] -->            background: white;<!-- [et_pb_line_break_holder] -->            text-align: center;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .print-card .emoji { font-size: 2.5em; margin-bottom: 10px; }<!-- [et_pb_line_break_holder] -->        .print-card h5 { color: #0984e3; margin-bottom: 8px; }<!-- [et_pb_line_break_holder] -->        .print-card p { font-size: 0.75em; color: #555; }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        .footer {<!-- [et_pb_line_break_holder] -->            background: linear-gradient(135deg, #74b9ff 0%, #a29bfe 100%);<!-- [et_pb_line_break_holder] -->            color: white;<!-- [et_pb_line_break_holder] -->            padding: 25px;<!-- [et_pb_line_break_holder] -->            text-align: center;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        .footer a { color: white; }<!-- [et_pb_line_break_holder] -->        .cta-box { background: rgba(255,255,255,0.2); border-radius: 15px; padding: 20px; margin-top: 15px; }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        @media print {<!-- [et_pb_line_break_holder] -->            body { background: white; }<!-- [et_pb_line_break_holder] -->            .random-section, .intro, .tips-box, .footer, .btn, .calm-corner, .category-tabs { display: none; }<!-- [et_pb_line_break_holder] -->            .printable-cards { display: grid !important; }<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->        @media (max-width: 600px) {<!-- [et_pb_line_break_holder] -->            .printable-cards { grid-template-columns: repeat(2, 1fr); }<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->    <\/style>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->    <\/p>\n<div class=\"container\"><!-- [et_pb_line_break_holder] -->        <\/p>\n<div class=\"header\"><!-- [et_pb_line_break_holder] -->            <\/p>\n<div class=\"badge\">\ud83e\udde0 Ferramenta TDAH<\/div>\n<p><!-- [et_pb_line_break_holder] -->            <\/p>\n<h1>Cart\u00f5es de regresso \u00e0 calma<\/h1>\n<p><!-- [et_pb_line_break_holder] -->            <pee class=\"subtitle\">T\u00e9cnicas para me acalmar quando as coisas se descontrolam<\/pee><!-- [et_pb_line_break_holder] -->        <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        <\/p>\n<div class=\"content\"><!-- [et_pb_line_break_holder] -->            <\/p>\n<div class=\"intro\"><!-- [et_pb_line_break_holder] -->                <\/p>\n<h3>Como \u00e9 que utilizo estes cart\u00f5es?<\/h3>\n<p><!-- [et_pb_line_break_holder] -->                <pee>Quando sentires que est\u00e1s a perder o <a href=\"https:\/\/www.dynseo.com\/pt-pt\/o-controlo-parental-e-a-solucao-para-os-pais\/\" title=\"O controlo parental \u00e9 a solu\u00e7\u00e3o para os pais?\">controlo<\/a> (n\u00edvel laranja ou vermelho), escolhe um cart\u00e3o e faz o exerc\u00edcio. Estas t\u00e9cnicas v\u00e3o ajudar-te a acalmar e a recuperar o controlo. Pratica-as quando estiveres calmo, para que sejam eficazes quando precisares delas!  <\/pee><!-- [et_pb_line_break_holder] -->            <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->            <\/p>\n<div class=\"category-tabs\"><!-- [et_pb_line_break_holder] -->                <button class=\"cat-btn active\" onclick=\"filterCards('all')\">\ud83c\udfaf Todos<\/button><!-- [et_pb_line_break_holder] -->                <button class=\"cat-btn\" onclick=\"filterCards('breath')\">\ud83c\udf2c\ufe0f Respira\u00e7\u00e3o<\/button><!-- [et_pb_line_break_holder] -->                <button class=\"cat-btn\" onclick=\"filterCards('body')\">\ud83e\uddcd Corpo<\/button><!-- [et_pb_line_break_holder] -->                <button class=\"cat-btn\" onclick=\"filterCards('mind')\">\ud83e\udde0 Mental<\/button><!-- [et_pb_line_break_holder] -->                <button class=\"cat-btn\" onclick=\"filterCards('sensory')\">Sensorial<\/button><!-- [et_pb_line_break_holder] -->            <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->            <\/p>\n<div class=\"cards-grid\" id=\"cardsGrid\"><!-- [et_pb_line_break_holder] -->                <!-- RESPIRATION --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card breath\" data-cat=\"breath\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83c\udf88<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">A bola<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 1 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>P\u00f5e as m\u00e3os na barriga<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Inspira pelo nariz: enche o bal\u00e3o (4 seg.)<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Expira pela boca: esvazia (6 seg.)<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Repete 5 vezes<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card breath\" data-cat=\"breath\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">5\ufe0f\u20e3<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">5 dedos respir\u00e1veis<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 1 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Afasta a tua m\u00e3o<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Tra\u00e7a cada dedo com a tua outra m\u00e3o<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Rising: inspira-te<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Na descida: expira<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card breath\" data-cat=\"breath\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83c\udf0a<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">A onda<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 2 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Fecha os olhos<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Imagina uma onda crescente (inspira)<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>A onda desce (expira)<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Sente a calma do oceano<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <!-- CORPS --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card body\" data-cat=\"body\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83e\uddca<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">Derrete um cubo de gelo<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 2 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Fica t\u00e3o r\u00edgido como um cubo de gelo<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Contrai todo o teu corpo<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Imagina o sol a aquecer-te<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Desce suavemente at\u00e9 ao ch\u00e3o<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card body\" data-cat=\"body\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83d\udcaa<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">Estufa e liberta\u00e7\u00e3o<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 1 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Cerra os punhos (5 seg)<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Liberta tudo de uma vez<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Aperta os ombros com for\u00e7a (5 segundos)<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Relaxa e sente a liberta\u00e7\u00e3o<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card body\" data-cat=\"body\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83e\udd17<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">O abra\u00e7o da borboleta<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 1 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Cruza os bra\u00e7os sobre o peito<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Bate suavemente num ombro e <a href=\"https:\/\/www.dynseo.com\/pt-pt\/envelhecer-bem-depois-dos-70-anos-preservar-as-tuas-capacidades-cognitivas-para-te-manteres-independente\/\" title=\"Envelhecer bem depois dos 70 anos: preservar as tuas capacidades cognitivas para te manteres independente\">depois<\/a> no outro<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Como as asas de uma borboleta<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Continua a respirar calmamente<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <!-- MENTAL --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card mind\" data-cat=\"mind\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">5\ufe0f\u20e34\ufe0f\u20e33\ufe0f\u20e32\ufe0f\u20e31\ufe0f\u20e3<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">5-4-3-2-1<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 2 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>5 coisas que v\u00eas<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>4 coisas em que TOCAS<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>3 coisas que OUVES<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>2 coisas que SENTES<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>1 coisa que tu PROVAS<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card mind\" data-cat=\"mind\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83c\udfd6\ufe0f<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">O meu lugar seguro<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 2 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Fecha os olhos<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Imagina o teu lugar preferido<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>V\u00ea as cores, cheira os odores<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Fica a\u00ed at\u00e9 te acalmares<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card mind\" data-cat=\"mind\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83d\udd22<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">Contagem decrescente<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 30 seg<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Conta de 10 a 0 na tua cabe\u00e7a<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Lentamente, um segundo por n\u00famero<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Concentra-te nos n\u00fameros<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Se necess\u00e1rio, recome\u00e7a<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <!-- SENSORIEL --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card sensory\" data-cat=\"sensory\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83e\uddca<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">\u00c1gua fria<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 30 seg<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Vai \u00e0 torneira<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Passa \u00e1gua fria nos pulsos<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Ou na tua cara<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Concentra-te na sensa\u00e7\u00e3o<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card sensory\" data-cat=\"sensory\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83e\udd1c<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">A bola anti-stress<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 1 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Leva a tua bola ou o teu fidget<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Aperta com for\u00e7a e depois solta<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Concentra-te na textura<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Continua at\u00e9 te sentires calmo<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"calm-card sensory\" data-cat=\"sensory\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-icon\">\ud83e\uddf8<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-title\">O peso pesado<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-time\">\u23f1\ufe0f 2 min<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"card-steps\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<ol><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Leva um cobertor pesado ou uma almofada<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Coloca-o nos ombros ou nos joelhos<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Sente o peso que te prende<\/li>\n<p><!-- [et_pb_line_break_holder] -->                            <\/p>\n<li>Respira calmamente<\/li>\n<p><!-- [et_pb_line_break_holder] -->                        <\/ol>\n<p><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] -->            <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->            <\/p>\n<h3 class=\"section-title\">Precisas de ajuda? Tira uma carta! <\/h3>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->            <\/p>\n<div class=\"random-section\"><!-- [et_pb_line_break_holder] -->                <\/p>\n<h4>Clica para veres uma t\u00e9cnica aleat\u00f3ria<\/h4>\n<p><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"random-card\" id=\"randomCard\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"icon\">\ud83c\udfaf<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"title\">Est\u00e1s pronto para te acalmares?<\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"steps\">Clica no bot\u00e3o para descobrir uma t\u00e9cnica<\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <button class=\"btn btn-calm\" onclick=\"pickRandom()\">Tira uma carta<\/button><!-- [et_pb_line_break_holder] -->            <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->            <\/p>\n<div class=\"calm-corner\"><!-- [et_pb_line_break_holder] -->                <\/p>\n<h4>Cria o meu canto tranquilo<\/h4>\n<p><!-- [et_pb_line_break_holder] -->                <pee style=\"margin-bottom: 15px; color: #666;\">Um lugar especial onde posso ir quando preciso de me acalmar:<\/pee><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"corner-grid\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"corner-item\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<div class=\"emoji\">\ud83d\udecb\ufe0f<\/div>\n<p><!-- [et_pb_line_break_holder] -->                        <pee>Almofada ou pufe confort\u00e1vel<\/pee><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"corner-item\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<div class=\"emoji\">\ud83e\uddf8<\/div>\n<p><!-- [et_pb_line_break_holder] -->                        <pee>Peluche ou brinquedo macio<\/pee><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"corner-item\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<div class=\"emoji\">\ud83c\udfa7<\/div>\n<p><!-- [et_pb_line_break_holder] -->                        <pee>Protectores auriculares<\/pee><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"corner-item\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<div class=\"emoji\">\ud83e\udd1c<\/div>\n<p><!-- [et_pb_line_break_holder] -->                        <pee>Bola anti-stress<\/pee><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"corner-item\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<div class=\"emoji\">\ud83d\udcda<\/div>\n<p><!-- [et_pb_line_break_holder] -->                        <pee>Livro preferido<\/pee><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"corner-item\"><!-- [et_pb_line_break_holder] -->                        <\/p>\n<div class=\"emoji\">\ud83d\uddbc\ufe0f<\/div>\n<p><!-- [et_pb_line_break_holder] -->                        <pee>Imagens relaxantes<\/pee><!-- [et_pb_line_break_holder] -->                    <\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] -->            <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->            <\/p>\n<div class=\"tips-box\"><!-- [et_pb_line_break_holder] -->                <\/p>\n<h4><a href=\"https:\/\/www.dynseo.com\/pt-pt\/trisomia-e-autonomia-conselhos-para-promover-a-independencia-no-dia-a-dia\/\" title=\"Trisomia e autonomia: conselhos para promover a independ\u00eancia no dia a dia\">Conselhos<\/a> para os terapeutas da fala<\/h4>\n<p><!-- [et_pb_line_break_holder] -->                <\/p>\n<ul><!-- [et_pb_line_break_holder] -->                    <\/p>\n<li>Pratica estas t\u00e9cnicas quando a crian\u00e7a est\u00e1 CALMA (n\u00e3o em crise)<\/li>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<li>Ajuda a crian\u00e7a a identificar 2-3 t\u00e9cnicas favoritas<\/li>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<li>Cria em conjunto um &#8220;kit de calma&#8221; port\u00e1til<\/li>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<li>Utiliza os cart\u00f5es como um lembrete visual<\/li>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<li>Elogia a utiliza\u00e7\u00e3o espont\u00e2nea das t\u00e9cnicas<\/li>\n<p><!-- [et_pb_line_break_holder] -->                <\/ul>\n<p><!-- [et_pb_line_break_holder] -->            <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->            <\/p>\n<div class=\"print-section\"><!-- [et_pb_line_break_holder] -->                <\/p>\n<h4>\ud83d\udda8\ufe0f Cart\u00f5es para impress\u00e3o<\/h4>\n<p><!-- [et_pb_line_break_holder] -->                <button class=\"btn btn-calm\" onclick=\"window.print()\">\ud83d\udda8\ufe0f Imprimir<\/button><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"printable-cards\"><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83c\udf88<\/div>\n<h5>A bola<\/h5>\n<pee>Inspira 4s, expira 6s<!\u2013- [et_pb_br_holder] -\u2013>Repete 5\u00d7<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83d\udcaa<\/div>\n<h5>Grampo<\/h5>\n<pee>Punhos cerrados 5s<!\u2013- [et_pb_br_holder] -\u2013>e depois solta<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">5\ufe0f\u20e3<\/div>\n<h5>5-4-3-2-1<\/h5>\n<pee>5 ver, 4 tocar<!\u2013- [et_pb_br_holder] -\u2013>3 ouvir, 2 sentir, 1 saborear<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83e\uddca<\/div>\n<h5>\u00c1gua fria<\/h5>\n<pee>Nos pulsos<!\u2013- [et_pb_br_holder] -\u2013>ou no rosto<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83e\udd17<\/div>\n<h5>Abra\u00e7o de borboleta<\/h5>\n<pee>Bate nos ombros<!\u2013- [et_pb_br_holder] -\u2013>alternadamente<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] -->                    <\/p>\n<div class=\"print-card\">\n<div class=\"emoji\">\ud83d\udd22<\/div>\n<h5>Conta 10\u21920<\/h5>\n<pee>Lentamente<!\u2013- [et_pb_br_holder] -\u2013>na tua cabe\u00e7a<\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/div>\n<p><!-- [et_pb_line_break_holder] -->            <\/div>\n<p><!-- [et_pb_line_break_holder] -->        <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        <\/p>\n<div class=\"footer\"><!-- [et_pb_line_break_holder] -->            <pee>Ferramenta criada por <a href=\"https:\/\/www.dynseo.com\/pt-pt\/\">DYNSEO<\/a><\/pee><!-- [et_pb_line_break_holder] -->            <\/p>\n<div class=\"cta-box\"><pee>\ud83e\udde0 Descobre o <strong><a href=\"https:\/\/www.dynseo.com\/pt-pt\/coco-pensa-e-coco-se-mexe\/\" title=\"COCO PENSA e COCO SE MEXE \u00a9 - software educativo\">COCO PENSA<\/a> e o COCO SE MEXE<\/strong><\/pee><\/div>\n<p><!-- [et_pb_line_break_holder] -->        <\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->    <script><!-- [et_pb_line_break_holder] -->        const techniques = [<!-- [et_pb_line_break_holder] -->            { icon: '\ud83c\udf88', title: 'Le ballon', steps: 'Inspire 4s par le nez, expire 6s par la bouche. R\u00e9p\u00e8te 5 fois.' },<!-- [et_pb_line_break_holder] -->            { icon: '5\ufe0f\u20e3', title: '5 doigts respirants', steps: 'Trace tes doigts : inspire en montant, expire en descendant.' },<!-- [et_pb_line_break_holder] -->            { icon: '\ud83e\uddca', title: 'Gla\u00e7on qui fond', steps: 'Raide comme un gla\u00e7on, puis fonds doucement vers le sol.' },<!-- [et_pb_line_break_holder] -->            { icon: '\ud83d\udcaa', title: 'Serre et rel\u00e2che', steps: 'Serre les poings 5s, rel\u00e2che. Serre les \u00e9paules, rel\u00e2che.' },<!-- [et_pb_line_break_holder] -->            { icon: '\ud83e\udd17', title: 'C\u00e2lin papillon', steps: 'Croise les bras, tapote une \u00e9paule puis l'autre doucement.' },<!-- [et_pb_line_break_holder] -->            { icon: '5\ufe0f\u20e34\ufe0f\u20e33\ufe0f\u20e32\ufe0f\u20e31\ufe0f\u20e3', title: '5-4-3-2-1', steps: '5 vois, 4 touches, 3 entends, 2 sens, 1 go\u00fbte.' },<!-- [et_pb_line_break_holder] -->            { icon: '\ud83c\udfd6\ufe0f', title: 'Mon lieu s\u00fbr', steps: 'Ferme les yeux, imagine ton endroit pr\u00e9f\u00e9r\u00e9.' },<!-- [et_pb_line_break_holder] -->            { icon: '\ud83d\udd22', title: 'Compte \u00e0 rebours', steps: 'Compte de 10 \u00e0 0 lentement dans ta t\u00eate.' },<!-- [et_pb_line_break_holder] -->            { icon: '\ud83e\uddca', title: 'L'eau froide', steps: 'Eau froide sur les poignets ou le visage.' },<!-- [et_pb_line_break_holder] -->            { icon: '\ud83e\udd1c', title: 'Balle anti-stress', steps: 'Serre fort puis rel\u00e2che, concentre-toi sur la texture.' }<!-- [et_pb_line_break_holder] -->        ];<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        function filterCards(cat) {<!-- [et_pb_line_break_holder] -->            document.querySelectorAll('.cat-btn').forEach(b => b.classList.remove('active'));<!-- [et_pb_line_break_holder] -->            event.target.classList.add('active');<!-- [et_pb_line_break_holder] -->            document.querySelectorAll('.calm-card').forEach(card => {<!-- [et_pb_line_break_holder] -->                card.style.display = (cat === 'all' || card.dataset.cat === cat) ? 'block' : 'none';<!-- [et_pb_line_break_holder] -->            });<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->        function pickRandom() {<!-- [et_pb_line_break_holder] -->            const card = document.getElementById('randomCard');<!-- [et_pb_line_break_holder] -->            const tech = techniques[Math.floor(Math.random() * techniques.length)];<!-- [et_pb_line_break_holder] -->            card.innerHTML = `<!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"icon\">${tech.icon}<\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"title\">${tech.title}<\/div>\n<p><!-- [et_pb_line_break_holder] -->                <\/p>\n<div class=\"steps\">${tech.steps}<\/div>\n<p><!-- [et_pb_line_break_holder] -->            `;<!-- [et_pb_line_break_holder] -->        }<!-- [et_pb_line_break_holder] -->    <\/script><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->[\/et_pb_code][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<p>[et_pb_code]<script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Como \u00e9 que utilizo os cart\u00f5es para me acalmar?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Quando sentires que est\u00e1s a perder o controlo (n\u00edvel laranja ou vermelho), escolhe um cart\u00e3o e faz o exerc\u00edcio. Estas t\u00e9cnicas v\u00e3o ajudar-te a acalmar e a recuperar o controlo. Pratica-as quando estiveres calmo, para que sejam eficazes quando precisares delas!\"}},{\"@type\":\"Question\",\"name\":\"O que \u00e9 a t\u00e9cnica da bola para respira\u00e7\u00e3o?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"A t\u00e9cnica da bola \u00e9 um exerc\u00edcio de respira\u00e7\u00e3o de 1 minuto onde colocas as m\u00e3os na barriga, inspiras pelo nariz durante 4 segundos para encher o bal\u00e3o, e expiras pela boca durante 6 segundos para esvaziar. Repetes este processo 5 vezes.\"}},{\"@type\":\"Question\",\"name\":\"Como funciona a t\u00e9cnica dos 5 dedos respir\u00e1veis?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Afasta a tua m\u00e3o e tra\u00e7a cada dedo com a tua outra m\u00e3o. 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Esta t\u00e9cnica proporciona autoconforto e tranquilidade.\"}},{\"@type\":\"Question\",\"name\":\"Que tipos de t\u00e9cnicas est\u00e3o dispon\u00edveis nos cart\u00f5es de acalmar?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Os cart\u00f5es incluem diferentes tipos de t\u00e9cnicas: respira\u00e7\u00e3o (como a bola e os 5 dedos), corporais (derrete um cubo de gelo, estufa e liberta\u00e7\u00e3o), mentais (lugar seguro, a onda) e sensoriais (5-4-3-2-1). 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