{"id":879,"date":"2026-03-09T10:35:50","date_gmt":"2026-03-09T10:35:50","guid":{"rendered":"https:\/\/serenityproject.eu\/?page_id=879"},"modified":"2026-08-20T11:13:54","modified_gmt":"2026-08-20T11:13:54","slug":"building-healthy-social-media-habits","status":"publish","type":"page","link":"https:\/\/serenityproject.eu\/pt\/building-healthy-social-media-habits\/","title":{"rendered":"Construir H\u00e1bitos Saud\u00e1veis nas Redes Sociais"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"879\" class=\"elementor elementor-879\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4bd361d2 e-grid e-con-boxed e-con e-parent\" data-id=\"4bd361d2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a929ec elementor-widget elementor-widget-image\" data-id=\"2a929ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/Logo-150x150.png\" class=\"attachment-thumbnail size-thumbnail wp-image-24\" alt=\"\" srcset=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/Logo-150x150.png 150w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/Logo-300x300.png 300w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/Logo.png 512w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20eff98 elementor-hidden-mobile elementor-widget elementor-widget-ekit-nav-menu\" data-id=\"20eff98\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ekit-nav-menu.default\">\n\t\t\t\t<div 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e-con-boxed e-con e-parent\" data-id=\"51056c6e\" data-element_type=\"container\" data-e-type=\"container\" id=\"go\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-47693690 e-con-full e-grid e-con e-child\" data-id=\"47693690\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fef4061 elementor-widget elementor-widget-elementskit-heading\" data-id=\"fef4061\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"elementskit-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" ><div class=\"ekit-heading elementskit-section-title-wraper text_center   ekit_heading_tablet-   ekit_heading_mobile-\"><h2 class=\"ekit-heading--title elementskit-section-title\">Construir H\u00e1bitos Saud\u00e1veis nas Redes Sociais<\/h2><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9f3f148 elementor-widget elementor-widget-spacer\" data-id=\"9f3f148\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-09a2ea8 e-flex e-con-boxed e-con e-parent\" data-id=\"09a2ea8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-db6a48a e-con-full e-flex e-con e-child\" data-id=\"db6a48a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4041daf elementor-widget elementor-widget-image\" data-id=\"4041daf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"345\" height=\"730\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449.png\" class=\"attachment-large size-large wp-image-555\" alt=\"\" srcset=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449.png 345w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449-142x300.png 142w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449-6x12.png 6w\" sizes=\"(max-width: 345px) 100vw, 345px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-88b3f11 e-con-full e-flex e-con e-child\" data-id=\"88b3f11\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f87ca54 elementor-widget elementor-widget-heading\" data-id=\"f87ca54\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">No final deste m\u00f3dulo, serei capaz de:\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f243003 elementor-widget elementor-widget-text-editor\" data-id=\"f243003\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li aria-level=\"1\"><b>Compreender como as redes sociais o\/a afetam<\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">Aprender o que s\u00e3o as redes sociais, como funcionam os algoritmos e a cultura da compara\u00e7\u00e3o, e de que forma influenciam a <\/span> <span style=\"font-weight: 400;\">a sua sa\u00fade mental, a autoimagem e as respostas emocionais.<\/span><b><\/b><\/p><ul><li aria-level=\"1\"><b>Criar h\u00e1bitos saud\u00e1veis e intencionais<\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">Utilizar ferramentas como silenciar, deixar de seguir e definir limites de tempo para construir um feed mais positivo. Refletir sobre os seus padr\u00f5es <\/span> <span style=\"font-weight: 400;\">de utiliza\u00e7\u00e3o, reduzir fatores desencadeadores e criar espa\u00e7o para momentos aut\u00eanticos, sem dispositivos.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><b>Pensar de forma cr\u00edtica e apoiar os outros<\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">Questionar representa\u00e7\u00f5es irrealistas online, partilhar conte\u00fados com prop\u00f3sito e assumir a responsabilidade de dar o exemplo de um comportamento digital respeitador, <\/span> <span style=\"font-weight: 400;\">honesto e respons\u00e1vel no seu grupo de pares.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44bc6b7 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"44bc6b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#1\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4a089fa e-flex e-con-boxed e-con e-parent\" data-id=\"4a089fa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-de55b5b elementor-widget elementor-widget-spacer\" data-id=\"de55b5b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f6cfd44 e-flex e-con-boxed e-con e-parent\" data-id=\"f6cfd44\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c619de5 elementor-widget elementor-widget-heading\" data-id=\"c619de5\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"1\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Teoria \nIntrodut\u00f3ria<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a73fa3 elementor-widget-divider--separator-type-pattern elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"0a73fa3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\" style=\"--divider-pattern-url: url(&quot;data:image\/svg+xml,%3Csvg xmlns=&#039;http:\/\/www.w3.org\/2000\/svg&#039; preserveAspectRatio=&#039;none&#039; overflow=&#039;visible&#039; height=&#039;100%&#039; viewBox=&#039;0 0 24 24&#039; fill=&#039;none&#039; stroke=&#039;black&#039; stroke-width=&#039;1&#039; stroke-linecap=&#039;square&#039; stroke-miterlimit=&#039;10&#039;%3E%3Cpath d=&#039;M0,21c3.3,0,8.3-0.9,15.7-7.1c6.6-5.4,4.4-9.3,2.4-10.3c-3.4-1.8-7.7,1.3-7.3,8.8C11.2,20,17.1,21,24,21&#039;\/%3E%3C\/svg%3E&quot;);\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-678eb42 e-flex e-con-boxed e-con e-parent\" data-id=\"678eb42\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-ad61950 e-con-full e-flex e-con e-child\" data-id=\"ad61950\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ba6b744 elementor-widget elementor-widget-heading\" data-id=\"ba6b744\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Redes Sociais e Sa\u00fade Mental: Uma Preocupa\u00e7\u00e3o Crescente\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f3bfdc9 e-con-full e-flex e-con e-child\" data-id=\"f3bfdc9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-977b84e elementor-widget elementor-widget-text-editor\" data-id=\"977b84e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As redes sociais s\u00e3o poderosas para estimular a criatividade, a express\u00e3o e para nos mantermos ligados aos outros. No entanto, uma utiliza\u00e7\u00e3o intensiva ou autom\u00e1tica pode prejudicar o bem-estar.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Revis\u00f5es cient\u00edficas de grandes dimens\u00f5es associam o uso emocionalmente intenso ou excessivo das redes sociais a n\u00edveis mais elevados de stress e ansiedade, pior qualidade do sono, baixa autoestima e sentimentos de solid\u00e3o entre os jovens.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O mais preocupante \u00e9 que estes impactos negativos se acumulam de forma gradual: a press\u00e3o para \u201cacompanhar\u201d os outros, a compara\u00e7\u00e3o constante com vidas online idealizadas e a perda progressiva de motiva\u00e7\u00e3o passam muitas vezes despercebidas at\u00e9 come\u00e7arem a afetar o sono, o desempenho acad\u00e9mico e as rela\u00e7\u00f5es pessoais.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Estes efeitos tendem a ser mais acentuados quando as redes sociais substituem a atividade f\u00edsica, o descanso ou as intera\u00e7\u00f5es presenciais.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-05880a6 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"05880a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#2\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d96c80a e-flex e-con-boxed e-con e-parent\" data-id=\"d96c80a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d111f2f elementor-widget elementor-widget-spacer\" data-id=\"d111f2f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c5d770b e-flex e-con-boxed e-con e-parent\" data-id=\"c5d770b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;shape_divider_top&quot;:&quot;waves&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-shape elementor-shape-top\" aria-hidden=\"true\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 1000 100\" preserveaspectratio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M421.9,6.5c22.6-2.5,51.5,0.4,75.5,5.3c23.6,4.9,70.9,23.5,100.5,35.7c75.8,32.2,133.7,44.5,192.6,49.7\tc23.6,2.1,48.7,3.5,103.4-2.5c54.7-6,106.2-25.6,106.2-25.6V0H0v30.3c0,0,72,32.6,158.4,30.5c39.2-0.7,92.8-6.7,134-22.4\tc21.2-8.1,52.2-18.2,79.7-24.2C399.3,7.9,411.6,7.5,421.9,6.5z\"\/>\n<\/svg>\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bf0be4a e-con-full e-flex e-con e-child\" data-id=\"bf0be4a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-62dccfa elementor-widget elementor-widget-spacer\" data-id=\"62dccfa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16923cb elementor-widget elementor-widget-heading\" data-id=\"16923cb\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"2\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Nem Toda a Utiliza\u00e7\u00e3o das Redes Sociais \u00c9 Prejudicial\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2fc3c67 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"2fc3c67\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-digital-ocean\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M87 481.8h73.7v-73.6H87zM25.4 346.6v61.6H87v-61.6zm466.2-169.7c-23-74.2-82.4-133.3-156.6-156.6C164.9-32.8 8 93.7 8 255.9h95.8c0-101.8 101-180.5 208.1-141.7 39.7 14.3 71.5 46.1 85.8 85.7 39.1 107-39.7 207.8-141.4 208v.3h-.3V504c162.6 0 288.8-156.8 235.6-327.1zm-235.3 231v-95.3h-95.6v95.6H256v-.3z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-927f27d e-con-full e-flex e-con e-child\" data-id=\"927f27d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-76f2d8b elementor-widget elementor-widget-spacer\" data-id=\"76f2d8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8e981b elementor-widget elementor-widget-text-editor\" data-id=\"a8e981b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As redes sociais podem informar, mobilizar e aproximar pessoas.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A quest\u00e3o principal \u00e9 <\/span><b>como e porqu\u00ea<\/b><span style=\"font-weight: 400;\"> cada pessoa as utiliza: para aprender e relacionar-se, ou para fugir e comparar-se? Um uso saud\u00e1vel \u00e9 intencional, n\u00e3o autom\u00e1tico.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Os l\u00edderes de pares devem ajudar os outros a refletir sobre o prop\u00f3sito da sua utiliza\u00e7\u00e3o, a escolher conte\u00fados que inspirem e acrescentem valor, e a experimentar pequenas mudan\u00e7as que reforcem a confian\u00e7a e a conex\u00e3o com os outros, em vez de aumentarem a ansiedade.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-16badea e-flex e-con-boxed e-con e-parent\" data-id=\"16badea\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;shape_divider_bottom&quot;:&quot;waves&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-shape elementor-shape-bottom\" aria-hidden=\"true\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 1000 100\" preserveaspectratio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M421.9,6.5c22.6-2.5,51.5,0.4,75.5,5.3c23.6,4.9,70.9,23.5,100.5,35.7c75.8,32.2,133.7,44.5,192.6,49.7\tc23.6,2.1,48.7,3.5,103.4-2.5c54.7-6,106.2-25.6,106.2-25.6V0H0v30.3c0,0,72,32.6,158.4,30.5c39.2-0.7,92.8-6.7,134-22.4\tc21.2-8.1,52.2-18.2,79.7-24.2C399.3,7.9,411.6,7.5,421.9,6.5z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5cfb061 elementor-widget elementor-widget-heading\" data-id=\"5cfb061\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Reconhecer os sinais de uma utiliza\u00e7\u00e3o pouco saud\u00e1vel das redes sociais:\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc07709 elementor-widget elementor-widget-text-editor\" data-id=\"cc07709\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Sinais de alerta para pares e t\u00e9cnicos de juventude:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Verifica\u00e7\u00e3o compulsiva das redes sociais e ansiedade quando se est\u00e1 offline.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Utiliza\u00e7\u00e3o prolongada durante a noite, comprometendo o sono.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perda de interesse em atividades offline ou em amizades presenciais.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Compara\u00e7\u00e3o negativa frequente consigo pr\u00f3prio\/a ap\u00f3s navegar nas redes sociais.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dificuldade de concentra\u00e7\u00e3o devido \u00e0 altern\u00e2ncia constante entre aplica\u00e7\u00f5es.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Estes sinais indicam um h\u00e1bito que j\u00e1 n\u00e3o contribui para o bem-estar, e n\u00e3o uma falha moral. Apontam para a necessidade de apoio e de pequenas mudan\u00e7as.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d5eec91 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"d5eec91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#3\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ddee29 elementor-widget elementor-widget-spacer\" data-id=\"3ddee29\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7015932 e-flex e-con-boxed e-con e-parent\" data-id=\"7015932\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cf36441 elementor-widget elementor-widget-spacer\" data-id=\"cf36441\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0b9b6ea elementor-widget elementor-widget-heading\" data-id=\"0b9b6ea\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"3\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ferramentas e Estrat\u00e9gias \n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a6c05e elementor-widget elementor-widget-spacer\" data-id=\"9a6c05e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-195c3a0 e-flex e-con-boxed e-con e-parent\" data-id=\"195c3a0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f5a5ea4 elementor-widget elementor-widget-spacer\" data-id=\"f5a5ea4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-749f444 elementor-widget elementor-widget-heading\" data-id=\"749f444\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pr\u00e1ticas de Autocuidado\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-294ca0c elementor-widget elementor-widget-spacer\" data-id=\"294ca0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b95b4a2 e-flex e-con-boxed e-con e-parent\" data-id=\"b95b4a2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5e8de16 e-con-full e-flex e-con e-child\" data-id=\"5e8de16\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c6c1113 elementor-widget elementor-widget-image\" data-id=\"c6c1113\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"385\" height=\"363\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-104510.png\" class=\"attachment-large size-large wp-image-899\" alt=\"\" srcset=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-104510.png 385w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-104510-300x283.png 300w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-104510-13x12.png 13w\" sizes=\"(max-width: 385px) 100vw, 385px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-749faf6 e-con-full e-flex e-con e-child\" data-id=\"749faf6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d3e38a2 elementor-widget elementor-widget-spacer\" data-id=\"d3e38a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-71d66b9 elementor-widget elementor-widget-text-editor\" data-id=\"71d66b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Perceber o que est\u00e1 por tr\u00e1s das suas emo\u00e7\u00f5es e fazer pausas conscientes<\/b><b><\/b><\/p><ul><li aria-level=\"1\"><b>O que fazer:<\/b><span style=\"font-weight: 400;\"> Antes de abrir uma aplica\u00e7\u00e3o, fa\u00e7a uma pausa durante alguns segundos e pergunte a si pr\u00f3prio\/a: <\/span><i><span style=\"font-weight: 400;\">\u201cPorque estou a abrir isto agora? O que espero sentir?\u201d<\/span><\/i><span style=\"font-weight: 400;\"> Tente identificar o que est\u00e1 por tr\u00e1s dessa vontade: t\u00e9dio, stress, solid\u00e3o, medo de ficar de fora (FOMO) ou simples curiosidade.<\/span><span style=\"font-weight: 400;\"><br \/><b style=\"font-style: inherit;\"><\/b><\/span><\/li><li aria-level=\"1\"><span style=\"font-weight: 400;\"><b style=\"font-style: inherit;\">Porque \u00e9 importante:<\/b><span style=\"font-weight: 400;\"> Reconhecer o que est\u00e1 a motivar esse impulso ajuda a evitar a utiliza\u00e7\u00e3o autom\u00e1tica e a navega\u00e7\u00e3o por h\u00e1bito, que podem levar \u00e0 compara\u00e7\u00e3o social negativa ou a padr\u00f5es de uso pouco saud\u00e1veis. A consci\u00eancia \u00e9 o primeiro passo para recuperar o controlo sobre o comportamento online.<\/span><\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1608b57 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"1608b57\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#4\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b70046a e-flex e-con-boxed e-con e-parent\" data-id=\"b70046a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b9edd81 elementor-widget elementor-widget-spacer\" data-id=\"b9edd81\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-67cdca7 e-flex e-con-boxed e-con e-parent\" data-id=\"67cdca7\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;shape_divider_top&quot;:&quot;curve&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-shape elementor-shape-top\" aria-hidden=\"true\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 1000 100\" preserveaspectratio=\"none\">\n    <path class=\"elementor-shape-fill\" d=\"M1000,4.3V0H0v4.3C0.9,23.1,126.7,99.2,500,100S1000,22.7,1000,4.3z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bac726f elementor-widget elementor-widget-spacer\" data-id=\"bac726f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49c1edf elementor-widget elementor-widget-heading\" data-id=\"49c1edf\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"4\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exemplo\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-588d26d elementor-widget elementor-widget-text-editor\" data-id=\"588d26d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Cen\u00e1rio:<\/b><span style=\"font-weight: 400;\"> A Emma, 16 anos, abre o Instagram quando se sente stressada depois da escola. Apercebe-se de que come\u00e7a a comparar-se com publica\u00e7\u00f5es de influenciadores e acaba por se sentir ainda pior.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p><p><b>A\u00e7\u00e3o:<\/b><span style=\"font-weight: 400;\"> A Emma faz uma pausa,  respira profundamente tr\u00eas vezes e escreve uma frase simples: \u201cSinto-me stressada por causa da press\u00e3o da escola, n\u00e3o por causa da minha vida.\u201d Depois, escolhe uma atividade offline (desenhar, dar um passeio ou escrever num di\u00e1rio) durante 10 minutos.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p><p><b>Resultado:<\/b><span style=\"font-weight: 400;\"> Interrompe o ciclo autom\u00e1tico de navega\u00e7\u00e3o, reduz o stress e ganha maior consci\u00eancia sobre o que est\u00e1 a influenciar as suas emo\u00e7\u00f5es.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4ec431 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"b4ec431\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#5\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eef05cd elementor-widget elementor-widget-spacer\" data-id=\"eef05cd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-353a399 e-flex e-con-boxed e-con e-parent\" data-id=\"353a399\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4d1b626 e-con-full e-flex e-con e-child\" data-id=\"4d1b626\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1b76499 elementor-widget elementor-widget-image\" data-id=\"1b76499\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"355\" height=\"387\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-111736.png\" class=\"attachment-large size-large wp-image-910\" alt=\"\" srcset=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-111736.png 355w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-111736-275x300.png 275w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-111736-11x12.png 11w\" sizes=\"(max-width: 355px) 100vw, 355px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9630610 e-con-full e-flex e-con e-child\" data-id=\"9630610\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3db6bd0 elementor-widget elementor-widget-text-editor\" data-id=\"3db6bd0\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"5\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Analisar e questionar representa\u00e7\u00f5es irrealistas<\/b><b><\/b><\/p><ul><li aria-level=\"1\"><b>O que fazer:<\/b><span style=\"font-weight: 400;\"> Identifique publica\u00e7\u00f5es que apresentem imagens editadas, encenadas ou com filtros, ou que mostrem estilos de vida de forma exagerada. Pergunte a si pr\u00f3prio\/a: <\/span><i><span style=\"font-weight: 400;\">\u201cIsto \u00e9 real ou cuidadosamente selecionado? De que forma \u00e9 que isto me afeta?\u201d<\/span><\/i><i><span style=\"font-weight: 400;\"><br \/><b style=\"font-style: inherit;\"><\/b><\/span><\/i><\/li><li aria-level=\"1\"><i><span style=\"font-weight: 400;\"><b style=\"font-style: inherit;\">Porque \u00e9 importante:<\/b><span style=\"font-weight: 400;\"> Compreender que muitas imagens e publica\u00e7\u00f5es s\u00e3o exageradas ou cuidadosamente constru\u00eddas ajuda a reduzir a perce\u00e7\u00e3o negativa de si pr\u00f3prio\/a, evita compara\u00e7\u00f5es prejudiciais e promove uma vis\u00e3o mais equilibrada das redes sociais.<\/span><\/span><\/i><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a0902a e-flex e-con-boxed e-con e-parent\" data-id=\"2a0902a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9cc7b23 elementor-widget elementor-widget-heading\" data-id=\"9cc7b23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exemplo<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-06cee03 elementor-widget elementor-widget-text-editor\" data-id=\"06cee03\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Cen\u00e1rio:<\/b><span style=\"font-weight: 400;\"> O Ben, 20 anos, est\u00e1 a navegar no TikTok antes de se deitar e come\u00e7a a ver rotinas matinais \u201cperfeitas\u201d e v\u00eddeos de transforma\u00e7\u00f5es f\u00edsicas. Apesar de saber que s\u00e3o criadores populares, come\u00e7a a pensar: \u201cToda a gente tem a vida organizada menos eu\u201d, sentindo-se ansioso e excessivamente cr\u00edtico consigo pr\u00f3prio.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p><p><b>A\u00e7\u00e3o:<\/b><span style=\"font-weight: 400;\"> O Ben p\u00e1ra num dos v\u00eddeos e faz uma verifica\u00e7\u00e3o r\u00e1pida da realidade. Procura sinais de que o conte\u00fado foi cuidadosamente constru\u00eddo (filtros, ilumina\u00e7\u00e3o intensa, cortes r\u00e1pidos, identifica\u00e7\u00e3o de marcas). Pergunta a si pr\u00f3prio: \u201cO que est\u00e1 a ser promovido aqui? O que n\u00e3o est\u00e1 a ser mostrado?\u201d. Seleciona a op\u00e7\u00e3o \u201cN\u00e3o tenho interesse\u201d em conte\u00fados semelhantes e escreve uma nota simples: \u201cIsto \u00e9 um momento selecionado, n\u00e3o uma vida completa.\u201d Depois, pousa o telem\u00f3vel e faz uma pequena atividade de pausa (alongamentos ou preparar um ch\u00e1) durante cinco minutos.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p><p><b>Resultado:<\/b><span style=\"font-weight: 400;\"> O ciclo de compara\u00e7\u00e3o perde for\u00e7a. O Ben sente-se mais calmo, dorme melhor e come\u00e7a a identificar mais rapidamente conte\u00fados irrealistas. Com o tempo, o seu feed torna-se mais equilibrado e ele ganha maior confian\u00e7a na distin\u00e7\u00e3o entre imagens cuidadosamente constru\u00eddas e o valor real da sua pr\u00f3pria vida.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a35420 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"7a35420\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#6\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-99e1195 elementor-widget elementor-widget-spacer\" data-id=\"99e1195\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0582fa2 e-flex e-con-boxed e-con e-parent\" data-id=\"0582fa2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-317e419 elementor-widget elementor-widget-spacer\" data-id=\"317e419\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9226133 elementor-widget elementor-widget-heading\" data-id=\"9226133\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"6\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Abordagens e Ferramentas\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6e0aa7a e-con-full e-grid e-con e-child\" data-id=\"6e0aa7a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3941755 elementor-widget elementor-widget-image\" data-id=\"3941755\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"396\" height=\"406\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-114148.png\" class=\"attachment-large size-large wp-image-917\" alt=\"\" srcset=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-114148.png 396w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-114148-293x300.png 293w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-09-114148-12x12.png 12w\" sizes=\"(max-width: 396px) 100vw, 396px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a36b82 elementor-widget elementor-widget-text-editor\" data-id=\"2a36b82\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><b>Pain\u00e9is de controlo do tempo de ecr\u00e3: <\/b><span style=\"font-weight: 400;\">Utilize as funcionalidades Tempo de Ecr\u00e3 (iOS) ou Bem-estar Digital (Android) para analisar os padr\u00f5es di\u00e1rios e semanais de utiliza\u00e7\u00e3o das aplica\u00e7\u00f5es (OMS, 2024).<\/span><b><\/b><br \/><b><\/b><\/li><li><b>Temporizadores e limites de aplica\u00e7\u00f5es: <\/b><span style=\"font-weight: 400;\">Defina limites di\u00e1rios rigorosos para aplica\u00e7\u00f5es de maior risco (por exemplo, Instagram ou TikTok) para evitar a navega\u00e7\u00e3o prolongada e sem controlo (OCDE, 2023).<\/span><b><\/b><br \/><b><\/b><\/li><li><b>Gest\u00e3o de notifica\u00e7\u00f5es: <\/b><span style=\"font-weight: 400;\">Desative notifica\u00e7\u00f5es n\u00e3o essenciais ou utilize o \u201cmodo de concentra\u00e7\u00e3o\u201d para reduzir interrup\u00e7\u00f5es constantes (UNICEF, 2024).<\/span><b><\/b><br \/><b>Autoavalia\u00e7\u00f5es regulares: <\/b><span style=\"font-weight: 400;\">Programe breves momentos de reflex\u00e3o para avaliar o seu estado emocional \u2014 classifique o seu n\u00edvel de stress ou FOMO antes e depois de utilizar as redes sociais (OMS, 2024).<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2423699 e-grid e-con-full e-con e-child\" data-id=\"2423699\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a96c984 elementor-widget elementor-widget-text-editor\" data-id=\"a96c984\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Exemplo e modo de utiliza\u00e7\u00e3o<\/b><\/p><p><b>\"Teste do temporizador de um dia\"<\/b><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Escolha uma rede social (por exemplo, Instagram).<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nas defini\u00e7\u00f5es do telem\u00f3vel, estabele\u00e7a um limite di\u00e1rio de 30 minutos.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No final do dia, verifique quantos minutos utilizou efetivamente.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Registe numa nota breve: \u201cSenti-me mais calmo\/a\u201d \/ \u201cSenti-me aborrecido\/a\u201d para perceber o impacto.<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b0569ed e-flex e-con-boxed e-con e-parent\" data-id=\"b0569ed\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-07394e4 elementor-widget elementor-widget-heading\" data-id=\"07394e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Abordagens e Ferramentas\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e57ca5 elementor-widget elementor-widget-text-editor\" data-id=\"2e57ca5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><b>Perguntas de reflex\u00e3o<\/b><span style=\"font-weight: 400;\">: Fa\u00e7a perguntas como \u201cO que procuro realmente ao abrir esta aplica\u00e7\u00e3o?\u201d para identificar motiva\u00e7\u00f5es mais profundas (UNICEF, 2024).<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li><b>Oficinas de literacia medi\u00e1tica<\/b><span style=\"font-weight: 400;\">: Ensinar como os algoritmos amplificam conte\u00fados sensacionalistas ou comparativos e praticar a distin\u00e7\u00e3o entre conte\u00fados cuidadosamente constru\u00eddos e realidade (OCDE, 2023).<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li><b>Acordos entre pares<\/b><span style=\"font-weight: 400;\">: Criar em conjunto pequenas \u201ccartas de compromisso digital\u201d em grupos de jovens, por exemplo: evitar publica\u00e7\u00f5es que promovam compara\u00e7\u00e3o negativa e incentivar uma cultura de partilha e verifica\u00e7\u00e3o m\u00fatua (OMS, 2024).<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li><b><\/b><b>Acompanhamento entre pares<\/b><span style=\"font-weight: 400;\">: Formar pares para realizarem verifica\u00e7\u00f5es semanais do seu bem-estar digital, promovendo apoio m\u00fatuo e responsabilidade partilhada (UNICEF, 2024).<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb8723b elementor-align-right elementor-widget elementor-widget-button\" data-id=\"cb8723b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#7\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7da37b4 elementor-widget elementor-widget-spacer\" data-id=\"7da37b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ce94d95 e-flex e-con-boxed e-con e-parent\" data-id=\"ce94d95\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-172498d elementor-widget elementor-widget-spacer\" data-id=\"172498d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2adb25d e-flex e-con-boxed e-con e-parent\" data-id=\"2adb25d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4732157 elementor-widget elementor-widget-spacer\" data-id=\"4732157\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b03380a elementor-widget elementor-widget-heading\" data-id=\"b03380a\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"7\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exemplo e modo de utiliza\u00e7\u00e3o\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11584ea elementor-widget elementor-widget-text-editor\" data-id=\"11584ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>\u201cReal ou Filtro?\u201d - Exerc\u00edcio r\u00e1pido<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pe\u00e7a a um\/a amigo\/a para partilhar uma fotografia sem edi\u00e7\u00e3o e outra com filtro (da mesma cena).<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Num post-it, escreva como cada uma o\/a fez sentir (\u201cpressionado\/a\u201d vs \u201caut\u00eantico\/a\u201d).<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Troquem as notas e conversem: \u201cQual pareceu mais real?\u201d<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combinem partilhar, durante esta semana, uma publica\u00e7\u00e3o sem filtros.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a1b85c elementor-align-right elementor-widget elementor-widget-button\" data-id=\"3a1b85c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#8\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf3b60 elementor-widget elementor-widget-spacer\" data-id=\"2bf3b60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b790afd e-flex e-con-boxed e-con e-parent\" data-id=\"b790afd\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-89ab0f4 elementor-widget elementor-widget-spacer\" data-id=\"89ab0f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a5946f elementor-widget elementor-widget-heading\" data-id=\"4a5946f\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"8\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Atividade\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad1b9cb elementor-widget elementor-widget-text-editor\" data-id=\"ad1b9cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Construa o seu h\u00e1bito saud\u00e1vel nas redes sociais<\/b><\/p><ol><li><b> REGISTAR (Dia 1)<\/b><\/li><\/ol><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ative a funcionalidade de tempo de ecr\u00e3 ou Bem-estar Digital no seu telem\u00f3vel.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Registe o tempo total de utiliza\u00e7\u00e3o das redes sociais e anote uma palavra que descreva como se sente antes de se deitar.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><ol start=\"2\"><li><b> REFLETIR (Dia 2)<\/b><\/li><\/ol><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Escolha uma pergunta de reflex\u00e3o:<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u201cQue emo\u00e7\u00e3o me levou a come\u00e7ar a navegar?\u201d<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u201cQue publica\u00e7\u00f5es melhoraram ou pioraram o meu estado de esp\u00edrito?\u201d<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Escreva algumas frases sobre a pergunta escolhida.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><ol start=\"3\"><li><b> AGIR (Dia 3)<\/b><\/li><\/ol><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Escolha uma mudan\u00e7a simples:<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Silenciar uma conta que lhe cause stress.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Colocar o ecr\u00e3 a preto e branco ap\u00f3s as 20h.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Definir um limite de 30 minutos para a sua aplica\u00e7\u00e3o preferida.<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Experimente essa mudan\u00e7a durante o resto do dia e volte a registar como se sente.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-704c4ef elementor-widget elementor-widget-text-editor\" data-id=\"704c4ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Reflex\u00e3o adicional:<\/b><span style=\"font-weight: 400;\">:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sentiu que teve mais controlo sobre a sua utiliza\u00e7\u00e3o?<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O que pretende continuar a fazer na pr\u00f3xima semana?<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf12103 elementor-widget elementor-widget-heading\" data-id=\"bf12103\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Perguntas de Reflex\u00e3o\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d6c8afc elementor-tabs-view-horizontal elementor-widget elementor-widget-tabs\" data-id=\"d6c8afc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-tabs\">\n\t\t\t<div class=\"elementor-tabs-wrapper\" role=\"tablist\" >\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2251\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"elementor-tab-content-2251\" aria-expanded=\"false\">Que emo\u00e7\u00e3o senti antes de abrir a minha aplica\u00e7\u00e3o de redes sociais hoje?<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2252\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2252\" aria-expanded=\"false\">De que forma silenciar ou deixar de seguir uma conta afetou o meu estado de esp\u00edrito?<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2253\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2253\" aria-expanded=\"false\">O uso do modo a preto e branco ou de um temporizador reduziu a minha vontade de continuar a navegar?<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2254\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2254\" aria-expanded=\"false\">O que farei de forma diferente amanh\u00e3 para apoiar o meu bem-estar online?<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"elementor-tabs-content-wrapper\" role=\"tablist\" aria-orientation=\"vertical\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"elementor-tab-content-2251\" aria-expanded=\"false\">Que emo\u00e7\u00e3o senti antes de abrir a minha aplica\u00e7\u00e3o de redes sociais hoje?<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2251\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2251\" tabindex=\"0\" hidden=\"false\"><p><span style=\"font-weight: 400;\">Compreender as emo\u00e7\u00f5es que o\/a levam a pegar no telem\u00f3vel como o t\u00e9dio, o stress ou a solid\u00e3o, ajuda-o\/a a perceber porque recorre \u00e0s redes sociais e d\u00e1-lhe a oportunidade de escolher uma resposta mais saud\u00e1vel.<\/span><\/p><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2252\" aria-expanded=\"false\">De que forma silenciar ou deixar de seguir uma conta afetou o meu estado de esp\u00edrito?<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2252\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2252\" tabindex=\"0\" hidden=\"hidden\"><p><span style=\"font-weight: 400;\">Perceber o impacto de remover conte\u00fados negativos mostra at\u00e9 que ponto o seu feed influencia as suas emo\u00e7\u00f5es e incentiva-o\/a a construir um espa\u00e7o online mais positivo.<\/span><\/p><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2253\" aria-expanded=\"false\">O uso do modo a preto e branco ou de um temporizador reduziu a minha vontade de continuar a navegar?<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2253\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2253\" tabindex=\"0\" hidden=\"hidden\"><p><span style=\"font-weight: 400;\">Testar estas ferramentas permite perceber quais as funcionalidades que realmente ajudam a quebrar h\u00e1bitos autom\u00e1ticos e a recuperar o controlo sobre o tempo de ecr\u00e3.<\/span><\/p><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2254\" aria-expanded=\"false\">O que farei de forma diferente amanh\u00e3 para apoiar o meu bem-estar online?<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2254\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2254\" tabindex=\"0\" hidden=\"hidden\"><p><span style=\"font-weight: 400;\">Planear uma mudan\u00e7a concreta ajuda a manter a motiva\u00e7\u00e3o, transformando reflex\u00f5es em a\u00e7\u00e3o e contribuindo para a constru\u00e7\u00e3o de rotinas digitais saud\u00e1veis e duradouras.<\/span><\/p><\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8826a3a elementor-align-right elementor-widget elementor-widget-button\" data-id=\"8826a3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#9\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-57cc803 e-flex e-con-boxed e-con e-parent\" data-id=\"57cc803\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f3be001 elementor-widget elementor-widget-spacer\" data-id=\"f3be001\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4b59d77 e-flex e-con-boxed e-con e-parent\" data-id=\"4b59d77\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;shape_divider_top&quot;:&quot;curve&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-shape elementor-shape-top\" aria-hidden=\"true\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 1000 100\" preserveaspectratio=\"none\">\n    <path class=\"elementor-shape-fill\" d=\"M1000,4.3V0H0v4.3C0.9,23.1,126.7,99.2,500,100S1000,22.7,1000,4.3z\"\/>\n<\/svg>\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-25b2156 e-con-full e-flex e-con e-child\" data-id=\"25b2156\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-baa8de3 elementor-widget elementor-widget-spacer\" data-id=\"baa8de3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b1e896 elementor-widget elementor-widget-heading\" data-id=\"1b1e896\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"9\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Estudos de Caso\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4f41069 e-con-full e-flex e-con e-child\" data-id=\"4f41069\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b380690 elementor-widget elementor-widget-spacer\" data-id=\"b380690\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8193ec7 elementor-widget elementor-widget-video\" data-id=\"8193ec7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/QJefo1FuGr4?si=c34XKDHhxzwvuzoA&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-976c729 e-flex e-con-boxed e-con e-parent\" data-id=\"976c729\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;shape_divider_top&quot;:&quot;curve&quot;,&quot;shape_divider_top_negative&quot;:&quot;yes&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-shape elementor-shape-top\" aria-hidden=\"true\" data-negative=\"true\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 1000 100\" preserveaspectratio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M500,97C126.7,96.3,0.8,19.8,0,0v100l1000,0V1C1000,19.4,873.3,97.8,500,97z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-073e1ab elementor-widget elementor-widget-spacer\" data-id=\"073e1ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56c92b9 elementor-widget elementor-widget-heading\" data-id=\"56c92b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Estudo de Caso: \u201cBem-Estar Digital - Escolas\u201d\n\n\n\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9aeed94 elementor-widget elementor-widget-text-editor\" data-id=\"9aeed94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Local\/Contexto: <\/b><span style=\"font-weight: 400;\">Regi\u00e3o da Lombardia, Norte de It\u00e1lia (escolas secund\u00e1rias)<\/span><\/p><p><b>Programa: <\/b><span style=\"font-weight: 400;\">Bem-Estar Digital \u2013 Escolas \u2013 curr\u00edculo de educa\u00e7\u00e3o para os media e iniciativa de forma\u00e7\u00e3o de professores<\/span><\/p><p><b>Grupo et\u00e1rio: <\/b><span style=\"font-weight: 400;\">Estudantes do 10.\u00ba ano do ensino secund\u00e1rio (\u2248 15\u201316 anos)<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d96ac1b elementor-widget elementor-widget-text-editor\" data-id=\"d96ac1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Estrat\u00e9gias principais:<\/b><span style=\"font-weight: 400;\"> Foi integrado nas aulas regulares um curso de forma\u00e7\u00e3o para professores composto por quatro m\u00f3dulos sobre literacia digital e utiliza\u00e7\u00e3o consciente do tempo de ecr\u00e3 (com foco na gest\u00e3o do tempo de utiliza\u00e7\u00e3o). Os professores receberam forma\u00e7\u00e3o colaborativa e, posteriormente, ensinaram os alunos a reconhecer e a limitar o uso desnecess\u00e1rio do telem\u00f3vel.<\/span><\/p><p><b>Resultados: <\/b><span style=\"font-weight: 400;\">Num estudo experimental realizado em 18 escolas (aproximadamente 3.659 alunos), a interven\u00e7\u00e3o demonstrou uma diminui\u00e7\u00e3o moderada, mas estatisticamente significativa, do uso problem\u00e1tico e excessivo de smartphones entre os estudantes.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac0e84c elementor-widget elementor-widget-heading\" data-id=\"ac0e84c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Os alunos envolvidos no programa, sobretudo as raparigas, apresentaram menos sinais de depend\u00eancia do telem\u00f3vel e melhor bem-estar do que os alunos do grupo de controlo.\n\n\n\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-60480e9 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"60480e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#10\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0817a9 elementor-widget elementor-widget-spacer\" data-id=\"d0817a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dc037e2 e-flex e-con-boxed e-con e-parent\" data-id=\"dc037e2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7957198 e-con-full e-flex e-con e-child\" data-id=\"7957198\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fa8fb5a elementor-widget elementor-widget-image\" data-id=\"fa8fb5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"345\" height=\"730\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449.png\" class=\"attachment-large size-large wp-image-555\" alt=\"\" srcset=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449.png 345w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449-142x300.png 142w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449-6x12.png 6w\" sizes=\"(max-width: 345px) 100vw, 345px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b0f815e e-con-full e-flex e-con e-child\" data-id=\"b0f815e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-42e5ba8 elementor-widget elementor-widget-heading\" data-id=\"42e5ba8\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"10\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pr\u00e1tica Recomendada\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8f5b0f elementor-widget elementor-widget-text-editor\" data-id=\"a8f5b0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Formar t\u00e9cnicos\/as de juventude como mentores de bem-estar digital:<\/b><\/p><p><span style=\"font-weight: 400;\">Dotar educadores\/as de forma\u00e7\u00e3o aprofundada, baseada em evid\u00eancia cient\u00edfica, sobre como reconhecer e intervir perante o uso excessivo do smartphone transforma-os\/as em orientadores ativos, e n\u00e3o apenas em transmissores de conte\u00fados.<\/span><\/p><p><span style=\"font-weight: 400;\">Os\/As t\u00e9cnicos\/as participam em workshops que abordam os fatores psicol\u00f3gicos por detr\u00e1s do scroll compulsivo, as consequ\u00eancias do excesso digital prolongado para a sa\u00fade e estrat\u00e9gias pr\u00e1ticas a aplicar em contexto educativo \u2014 como integrar breves pausas de aten\u00e7\u00e3o plena sem dispositivos entre atividades ou dinamizar momentos de reflex\u00e3o sobre os pr\u00f3prios h\u00e1bitos digitais dos jovens.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Ao adotarem eles pr\u00f3prios h\u00e1bitos digitais saud\u00e1veis, os\/as mentores\/as d\u00e3o o exemplo de um comportamento equilibrado e integram o bem-estar digital no quotidiano educativo.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Esta abordagem hol\u00edstica garante que os princ\u00edpios de uma utiliza\u00e7\u00e3o consciente da tecnologia s\u00e3o refor\u00e7ados de forma consistente, tanto em contexto formativo como fora dele, promovendo mudan\u00e7as duradouras nas atitudes e nos h\u00e1bitos dos jovens.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8477aa7 elementor-widget elementor-widget-heading\" data-id=\"8477aa7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Estudos de Caso\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b1328c3 elementor-widget elementor-widget-video\" data-id=\"b1328c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/najiOPaR37I?si=A5sARTgQ43BHCsF5&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c23f0f7 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"c23f0f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#11\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ee69c2d e-flex e-con-boxed e-con e-parent\" data-id=\"ee69c2d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d9b1ef0 elementor-widget elementor-widget-spacer\" data-id=\"d9b1ef0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a90a4b9 elementor-widget elementor-widget-heading\" data-id=\"a90a4b9\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"11\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Estudo de Caso: \u201cSocial Media Mind \u2013 Projeto de Empoderamento Juvenil\u201d\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-89b03aa e-con-full e-grid e-con e-child\" data-id=\"89b03aa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4efd0c4 elementor-widget elementor-widget-image\" data-id=\"4efd0c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/06\/iStock-1371958166-1024x576.jpg\" class=\"attachment-large size-large wp-image-166\" alt=\"\" srcset=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/06\/iStock-1371958166-1024x576.jpg 1024w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/06\/iStock-1371958166-300x169.jpg 300w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/06\/iStock-1371958166-768x432.jpg 768w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/06\/iStock-1371958166-1536x864.jpg 1536w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/06\/iStock-1371958166-2048x1152.jpg 2048w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/06\/iStock-1371958166-18x10.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0eff563 elementor-widget elementor-widget-text-editor\" data-id=\"0eff563\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Local\/Contexto:<\/b><span style=\"font-weight: 400;\"> Londres, Reino Unido \u2013 centros de juventude e comunidades online entre pares.<\/span><\/p><p><b>Programa:<\/b><span style=\"font-weight: 400;\"> Social Media Mind, uma iniciativa dinamizada por jovens que promove a utiliza\u00e7\u00e3o consciente das redes sociais, a literacia medi\u00e1tica e a consci\u00eancia sobre a autoimagem entre adolescentes e jovens adultos.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-784afb2 e-flex e-con-boxed e-con e-parent\" data-id=\"784afb2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-895cbb4 elementor-widget elementor-widget-text-editor\" data-id=\"895cbb4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Estrat\u00e9gias principais: <\/b><span style=\"font-weight: 400;\">Facilitadores entre pares dinamizaram workshops nos quais ensinaram os jovens a reconhecer fatores que desencadeiam perce\u00e7\u00f5es negativas de si pr\u00f3prios, a analisar representa\u00e7\u00f5es irrealistas de beleza e estilos de vida e a compreender de que forma os algoritmos e a valida\u00e7\u00e3o social influenciam o estado de esp\u00edrito. Os participantes refletiram sobre as suas rea\u00e7\u00f5es emocionais \u00e0s publica\u00e7\u00f5es, reorganizaram os seus feeds e participaram em desafios que promoviam uma express\u00e3o online mais aut\u00eantica e uma maior liga\u00e7\u00e3o fora do contexto digital.<\/span><\/p><p><br \/><b>Resultados: <\/b><span style=\"font-weight: 400;\">Os participantes tornaram-se mais conscientes do impacto das redes sociais no seu estado de esp\u00edrito e na sua autoestima. Aqueles que passaram a gerir melhor o seu feed e a estabelecer limites relataram maior confian\u00e7a, menos ansiedade e um melhor controlo do tempo de ecr\u00e3. Os desafios dinamizados entre pares incentivaram a autenticidade e intera\u00e7\u00f5es online mais positivas, contribuindo para a constru\u00e7\u00e3o de h\u00e1bitos digitais mais saud\u00e1veis.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ffee001 elementor-widget elementor-widget-heading\" data-id=\"ffee001\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Os participantes tornaram-se mais conscientes do impacto das redes sociais no seu estado de esp\u00edrito e na sua autoestima.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f7e1757 elementor-widget elementor-widget-heading\" data-id=\"f7e1757\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pr\u00e1tica Recomendada<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a00091 elementor-widget elementor-widget-text-editor\" data-id=\"9a00091\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Formar facilitadores entre pares como mentores de bem-estar nas redes sociais:<\/b><span style=\"font-weight: 400;\"> Capacitar adolescentes mais velhos e jovens adultos com conhecimentos sobre a teoria da compara\u00e7\u00e3o social, os efeitos dos algoritmos e a distor\u00e7\u00e3o da autoimagem. Os mentores orientam os participantes atrav\u00e9s de exerc\u00edcios de reflex\u00e3o e estrat\u00e9gias pr\u00e1ticas, em vez de imporem regras.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p><p><b>Integrar a literacia medi\u00e1tica nos espa\u00e7os juvenis:<\/b><span style=\"font-weight: 400;\"> Incorporar sess\u00f5es interativas e momentos de debate em clubes juvenis ou comunidades online, onde os participantes possam analisar conte\u00fados de forma cr\u00edtica e praticar uma utiliza\u00e7\u00e3o intencional das redes sociais.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p><p><b>Promover ferramentas de reflex\u00e3o:<\/b><span style=\"font-weight: 400;\"> Incentivar o registo escrito de emo\u00e7\u00f5es, fatores que desencadeiam o uso e h\u00e1bitos digitais, articulado com c\u00edrculos de partilha que ajudem a normalizar dificuldades e a trocar estrat\u00e9gias de autorregula\u00e7\u00e3o.<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/p><p><b>Promover campanhas lideradas por jovens:<\/b><span style=\"font-weight: 400;\"> Capacitar os participantes para conceber desafios ou campanhas que incentivem a autenticidade, reduzam a compara\u00e7\u00e3o negativa e promovam modelos positivos de comportamento entre pares nas redes sociais.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dcf5a0a e-flex e-con-boxed e-con e-parent\" data-id=\"dcf5a0a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-294dd71 elementor-widget elementor-widget-spacer\" data-id=\"294dd71\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e898151 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"e898151\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#12\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a028248 e-flex e-con-boxed e-con e-parent\" data-id=\"a028248\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;shape_divider_top&quot;:&quot;waves&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-shape elementor-shape-top\" aria-hidden=\"true\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 1000 100\" preserveaspectratio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M421.9,6.5c22.6-2.5,51.5,0.4,75.5,5.3c23.6,4.9,70.9,23.5,100.5,35.7c75.8,32.2,133.7,44.5,192.6,49.7\tc23.6,2.1,48.7,3.5,103.4-2.5c54.7-6,106.2-25.6,106.2-25.6V0H0v30.3c0,0,72,32.6,158.4,30.5c39.2-0.7,92.8-6.7,134-22.4\tc21.2-8.1,52.2-18.2,79.7-24.2C399.3,7.9,411.6,7.5,421.9,6.5z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f00c999 elementor-widget elementor-widget-spacer\" data-id=\"f00c999\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0c26bf elementor-widget elementor-widget-heading\" data-id=\"f0c26bf\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"12\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sabia que?\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d6c9112 e-grid e-con-full e-con e-child\" data-id=\"d6c9112\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-17c8f62 elementor-widget elementor-widget-heading\" data-id=\"17c8f62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Facto #1\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c274405 elementor-widget elementor-widget-heading\" data-id=\"c274405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Facto #2<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96e2c69 elementor-widget elementor-widget-heading\" data-id=\"96e2c69\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Facto #3<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd07b30 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"fd07b30\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-question-circle\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119.043 8 8 119.083 8 256c0 136.997 111.043 248 248 248s248-111.003 248-248C504 119.083 392.957 8 256 8zm0 448c-110.532 0-200-89.431-200-200 0-110.495 89.472-200 200-200 110.491 0 200 89.471 200 200 0 110.53-89.431 200-200 200zm107.244-255.2c0 67.052-72.421 68.084-72.421 92.863V300c0 6.627-5.373 12-12 12h-45.647c-6.627 0-12-5.373-12-12v-8.659c0-35.745 27.1-50.034 47.579-61.516 17.561-9.845 28.324-16.541 28.324-29.579 0-17.246-21.999-28.693-39.784-28.693-23.189 0-33.894 10.977-48.942 29.969-4.057 5.12-11.46 6.071-16.666 2.124l-27.824-21.098c-5.107-3.872-6.251-11.066-2.644-16.363C184.846 131.491 214.94 112 261.794 112c49.071 0 101.45 38.304 101.45 88.8zM298 368c0 23.159-18.841 42-42 42s-42-18.841-42-42 18.841-42 42-42 42 18.841 42 42z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a3fe558 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"a3fe558\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-question-circle\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119.043 8 8 119.083 8 256c0 136.997 111.043 248 248 248s248-111.003 248-248C504 119.083 392.957 8 256 8zm0 448c-110.532 0-200-89.431-200-200 0-110.495 89.472-200 200-200 110.491 0 200 89.471 200 200 0 110.53-89.431 200-200 200zm107.244-255.2c0 67.052-72.421 68.084-72.421 92.863V300c0 6.627-5.373 12-12 12h-45.647c-6.627 0-12-5.373-12-12v-8.659c0-35.745 27.1-50.034 47.579-61.516 17.561-9.845 28.324-16.541 28.324-29.579 0-17.246-21.999-28.693-39.784-28.693-23.189 0-33.894 10.977-48.942 29.969-4.057 5.12-11.46 6.071-16.666 2.124l-27.824-21.098c-5.107-3.872-6.251-11.066-2.644-16.363C184.846 131.491 214.94 112 261.794 112c49.071 0 101.45 38.304 101.45 88.8zM298 368c0 23.159-18.841 42-42 42s-42-18.841-42-42 18.841-42 42-42 42 18.841 42 42z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff18d0e elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"ff18d0e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-question-circle\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119.043 8 8 119.083 8 256c0 136.997 111.043 248 248 248s248-111.003 248-248C504 119.083 392.957 8 256 8zm0 448c-110.532 0-200-89.431-200-200 0-110.495 89.472-200 200-200 110.491 0 200 89.471 200 200 0 110.53-89.431 200-200 200zm107.244-255.2c0 67.052-72.421 68.084-72.421 92.863V300c0 6.627-5.373 12-12 12h-45.647c-6.627 0-12-5.373-12-12v-8.659c0-35.745 27.1-50.034 47.579-61.516 17.561-9.845 28.324-16.541 28.324-29.579 0-17.246-21.999-28.693-39.784-28.693-23.189 0-33.894 10.977-48.942 29.969-4.057 5.12-11.46 6.071-16.666 2.124l-27.824-21.098c-5.107-3.872-6.251-11.066-2.644-16.363C184.846 131.491 214.94 112 261.794 112c49.071 0 101.45 38.304 101.45 88.8zM298 368c0 23.159-18.841 42-42 42s-42-18.841-42-42 18.841-42 42-42 42 18.841 42 42z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e5f82c elementor-widget elementor-widget-text-editor\" data-id=\"2e5f82c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Os adolescentes que passam mais tempo nas plataformas de redes sociais t\u00eam maior probabilidade de relatar sintomas de ansiedade, depress\u00e3o e baixa satisfa\u00e7\u00e3o com a vida, particularmente as raparigas.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-06c7ec0 elementor-widget elementor-widget-text-editor\" data-id=\"06c7ec0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A utiliza\u00e7\u00e3o das redes sociais ao final do dia est\u00e1 fortemente associada a uma menor qualidade do sono, a uma dura\u00e7\u00e3o mais curta do sono e a maior dificuldade em adormecer.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20eda68 elementor-widget elementor-widget-text-editor\" data-id=\"20eda68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Embora muitos adolescentes afirmem que as redes sociais os ajudam a sentir-se ligados e apoiados, quase 1 em cada 3 refere sentir-se pior em rela\u00e7\u00e3o ao seu corpo ou \u00e0 sua vida depois de navegar.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b5d857c e-grid e-con-full e-con e-child\" data-id=\"b5d857c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a5f2c12 elementor-widget elementor-widget-heading\" data-id=\"a5f2c12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Facto #4\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3921348 elementor-widget elementor-widget-heading\" data-id=\"3921348\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Facto #5<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b3b060 elementor-widget elementor-widget-heading\" data-id=\"7b3b060\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Facto #6<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a831ed0 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"a831ed0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-question-circle\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119.043 8 8 119.083 8 256c0 136.997 111.043 248 248 248s248-111.003 248-248C504 119.083 392.957 8 256 8zm0 448c-110.532 0-200-89.431-200-200 0-110.495 89.472-200 200-200 110.491 0 200 89.471 200 200 0 110.53-89.431 200-200 200zm107.244-255.2c0 67.052-72.421 68.084-72.421 92.863V300c0 6.627-5.373 12-12 12h-45.647c-6.627 0-12-5.373-12-12v-8.659c0-35.745 27.1-50.034 47.579-61.516 17.561-9.845 28.324-16.541 28.324-29.579 0-17.246-21.999-28.693-39.784-28.693-23.189 0-33.894 10.977-48.942 29.969-4.057 5.12-11.46 6.071-16.666 2.124l-27.824-21.098c-5.107-3.872-6.251-11.066-2.644-16.363C184.846 131.491 214.94 112 261.794 112c49.071 0 101.45 38.304 101.45 88.8zM298 368c0 23.159-18.841 42-42 42s-42-18.841-42-42 18.841-42 42-42 42 18.841 42 42z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-304431f elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"304431f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-question-circle\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119.043 8 8 119.083 8 256c0 136.997 111.043 248 248 248s248-111.003 248-248C504 119.083 392.957 8 256 8zm0 448c-110.532 0-200-89.431-200-200 0-110.495 89.472-200 200-200 110.491 0 200 89.471 200 200 0 110.53-89.431 200-200 200zm107.244-255.2c0 67.052-72.421 68.084-72.421 92.863V300c0 6.627-5.373 12-12 12h-45.647c-6.627 0-12-5.373-12-12v-8.659c0-35.745 27.1-50.034 47.579-61.516 17.561-9.845 28.324-16.541 28.324-29.579 0-17.246-21.999-28.693-39.784-28.693-23.189 0-33.894 10.977-48.942 29.969-4.057 5.12-11.46 6.071-16.666 2.124l-27.824-21.098c-5.107-3.872-6.251-11.066-2.644-16.363C184.846 131.491 214.94 112 261.794 112c49.071 0 101.45 38.304 101.45 88.8zM298 368c0 23.159-18.841 42-42 42s-42-18.841-42-42 18.841-42 42-42 42 18.841 42 42z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c97d9b elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"6c97d9b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-question-circle\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119.043 8 8 119.083 8 256c0 136.997 111.043 248 248 248s248-111.003 248-248C504 119.083 392.957 8 256 8zm0 448c-110.532 0-200-89.431-200-200 0-110.495 89.472-200 200-200 110.491 0 200 89.471 200 200 0 110.53-89.431 200-200 200zm107.244-255.2c0 67.052-72.421 68.084-72.421 92.863V300c0 6.627-5.373 12-12 12h-45.647c-6.627 0-12-5.373-12-12v-8.659c0-35.745 27.1-50.034 47.579-61.516 17.561-9.845 28.324-16.541 28.324-29.579 0-17.246-21.999-28.693-39.784-28.693-23.189 0-33.894 10.977-48.942 29.969-4.057 5.12-11.46 6.071-16.666 2.124l-27.824-21.098c-5.107-3.872-6.251-11.066-2.644-16.363C184.846 131.491 214.94 112 261.794 112c49.071 0 101.45 38.304 101.45 88.8zM298 368c0 23.159-18.841 42-42 42s-42-18.841-42-42 18.841-42 42-42 42 18.841 42 42z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d3fb5c elementor-widget elementor-widget-text-editor\" data-id=\"3d3fb5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A exposi\u00e7\u00e3o a imagens com filtros e a estilos de vida idealizados afeta de forma desproporcional a autoestima das raparigas, a perce\u00e7\u00e3o da sua imagem corporal e o risco de desenvolver comportamentos alimentares desregulados.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cacef6 elementor-widget elementor-widget-text-editor\" data-id=\"9cacef6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ensinar os jovens sobre o funcionamento dos algoritmos, a press\u00e3o dos pares e a distor\u00e7\u00e3o da autoimagem ajuda-os a refletir de forma cr\u00edtica e a fazer escolhas digitais mais saud\u00e1veis.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38e6339 elementor-widget elementor-widget-text-editor\" data-id=\"38e6339\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Os adolescentes que gerem ativamente o seu feed, silenciando contas negativas ou selecionando cuidadosamente os conte\u00fados, relatam sentir-se mais positivos, mais calmos e com maior controlo online.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-589a8bb elementor-align-left elementor-widget elementor-widget-button\" data-id=\"589a8bb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#13\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9fc532d e-flex e-con-boxed e-con e-parent\" data-id=\"9fc532d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;shape_divider_top&quot;:&quot;waves&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-shape elementor-shape-top\" aria-hidden=\"true\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 1000 100\" preserveaspectratio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M421.9,6.5c22.6-2.5,51.5,0.4,75.5,5.3c23.6,4.9,70.9,23.5,100.5,35.7c75.8,32.2,133.7,44.5,192.6,49.7\tc23.6,2.1,48.7,3.5,103.4-2.5c54.7-6,106.2-25.6,106.2-25.6V0H0v30.3c0,0,72,32.6,158.4,30.5c39.2-0.7,92.8-6.7,134-22.4\tc21.2-8.1,52.2-18.2,79.7-24.2C399.3,7.9,411.6,7.5,421.9,6.5z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c92294 elementor-widget elementor-widget-spacer\" data-id=\"1c92294\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-150d1b6 elementor-widget elementor-widget-heading\" data-id=\"150d1b6\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"13\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hora do Quiz<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8913292 elementor-widget elementor-widget-html\" data-id=\"8913292\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-8913292{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-87fcfeb elementor-widget elementor-widget-html\" data-id=\"87fcfeb\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<iframe src=\"https:\/\/serenityproject.eu\/wp-admin\/admin-ajax.php?action=h5p_embed&id=3\" width=\"958\" height=\"565\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" title=\"Building Healthy Social Media Habits (PROOFED) pt\"><\/iframe><script src=\"https:\/\/serenityproject.eu\/wp-content\/plugins\/h5p\/h5p-php-library\/js\/h5p-resizer.js\" charset=\"UTF-8\"><\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7743d28 elementor-widget elementor-widget-html\" data-id=\"7743d28\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-7743d28{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-52968d3 elementor-align-right elementor-widget elementor-widget-button\" data-id=\"52968d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#14\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Pr\u00f3ximo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9abcd02 elementor-widget elementor-widget-spacer\" data-id=\"9abcd02\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5ed9de9 e-flex e-con-boxed e-con e-parent\" data-id=\"5ed9de9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-abe36ec elementor-widget elementor-widget-spacer\" data-id=\"abe36ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-eda8dcf e-flex e-con-boxed e-con e-parent\" data-id=\"eda8dcf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-91054aa e-con-full e-flex e-con e-child\" data-id=\"91054aa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-92b1245 elementor-widget elementor-widget-heading\" data-id=\"92b1245\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"14\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Principais Conclus\u00f5es\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9a7d12 elementor-widget elementor-widget-text-editor\" data-id=\"d9a7d12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Pode desfrutar dos benef\u00edcios das redes sociais protegendo o seu bem-estar, desde que as utilize de forma intencional, estabele\u00e7a limites claros e reflita criticamente sobre o impacto dos conte\u00fados em si.<\/span><\/p><ul><li aria-level=\"1\"><b>Reconhe\u00e7a os seus impulsos:<\/b><span style=\"font-weight: 400;\"> Identifique que emo\u00e7\u00f5es o\/a levam a abrir aplica\u00e7\u00f5es para poder escolher alternativas mais saud\u00e1veis.<\/span><\/li><\/ul><ul><li aria-level=\"1\"><b>Utilize ferramentas integradas:<\/b><span style=\"font-weight: 400;\"> Defina temporizadores de aplica\u00e7\u00f5es, silencie contas pouco \u00fateis e ative o modo de concentra\u00e7\u00e3o ou o modo a preto e branco para reduzir o scroll impulsivo.<\/span><\/li><\/ul><ul><li aria-level=\"1\"><b>Organize o seu feed:<\/b><span style=\"font-weight: 400;\"> Siga contas que o\/a fa\u00e7am sentir bem e deixe de seguir ou silencie aquelas que desencadeiam compara\u00e7\u00e3o ou ansiedade.<\/span><\/li><\/ul><ul><li aria-level=\"1\"><b>Proteja o seu descanso:<\/b><span style=\"font-weight: 400;\"> Evite utilizar redes sociais pelo menos uma hora antes de se deitar para proteger a qualidade do sono e a recupera\u00e7\u00e3o mental.<\/span><\/li><li aria-level=\"1\"><b style=\"font-style: inherit;\">Reflita regularmente:<\/b><span style=\"font-weight: 400;\"> Pergunte a si mesmo\/a, \u201cComo me senti depois de navegar hoje?\u201d e ajuste os seus h\u00e1bitos com base na resposta.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6a5e438 e-con-full e-flex e-con e-child\" data-id=\"6a5e438\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ad5804d elementor-widget elementor-widget-image\" data-id=\"ad5804d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"345\" height=\"730\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449.png\" class=\"attachment-large size-large wp-image-555\" alt=\"\" srcset=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449.png 345w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449-142x300.png 142w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/03\/Screenshot-2026-03-05-101449-6x12.png 6w\" sizes=\"(max-width: 345px) 100vw, 345px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fb3ed82 e-flex e-con-boxed e-con e-parent\" data-id=\"fb3ed82\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c5cef29 elementor-widget elementor-widget-heading\" data-id=\"c5cef29\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Recursos Adicionais\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b23e0dc elementor-widget elementor-widget-text-editor\" data-id=\"b23e0dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">OCDE. (2023). <\/span><i><span style=\"font-weight: 400;\">Sa\u00fade mental de crian\u00e7as e jovens na era digital<\/span><\/i><span style=\"font-weight: 400;\">. <\/span><a href=\"https:\/\/doi.org\/10.1787\/488b25e0-en\"><span style=\"font-weight: 400;\">https:\/\/doi.org\/10.1787\/488b25e0-en<\/span><\/a><\/p><p><span style=\"font-weight: 400;\">OMS. (2024). <\/span><i><span style=\"font-weight: 400;\">Adolescentes, ecr\u00e3s e sa\u00fade mental<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><a href=\"https:\/\/www.who.int\/europe\/news\/item\/25-09-2024-teens--screens-and-mental-health\"> <span style=\"font-weight: 400;\">https:\/\/www.who.int\/europe\/news\/item\/25-09-2024-teens&#8211;screens-and-mental-health<\/span><\/a><\/p><p><span style=\"font-weight: 400;\">UNICEF. (2024). <\/span><i><span style=\"font-weight: 400;\">Sa\u00fade mental dos adolescentes e redes sociais<\/span><\/i><span style=\"font-weight: 400;\">. <\/span><a href=\"https:\/\/www.unicef.org\/parenting\/mental-health\/social-media-teens\"><span style=\"font-weight: 400;\">https:\/\/www.unicef.org\/parenting\/mental-health\/social-media-teens<\/span><\/a><\/p><p><span style=\"font-weight: 400;\">Gui, M., Ryding, J., Fasoli, M., &amp; Monaco, S. (2018). <\/span><i><span style=\"font-weight: 400;\">Bem-estar digital: Valida\u00e7\u00e3o de um programa de educa\u00e7\u00e3o sobre os meios de comunica\u00e7\u00e3o digitais em escolas secund\u00e1rias<\/span><\/i><span style=\"font-weight: 400;\">. Universit\u00e0 degli Studi di Milano-Bicocca. Recuperado de <\/span><a href=\"https:\/\/boa.unimib.it\/retrieve\/handle\/10281\/221686\/306080\/Digital-Wellbeing-2018-Validation.pdf\"><span style=\"font-weight: 400;\">https:\/\/boa.unimib.it\/retrieve\/handle\/10281\/221686\/306080\/Digital-Wellbeing-2018-Validation.pdf<\/span><\/a><\/p><p><span style=\"font-weight: 400;\">Parlamento Infantil Escoc\u00eas &amp; Parlamento Juvenil Escoc\u00eas. (2024). <\/span><i><span style=\"font-weight: 400;\">Aten\u00e7\u00e3o ao Seu Tempo: Dicas e ferramentas para apoiar o bem-estar digital<\/span><\/i><span style=\"font-weight: 400;\">. Recuperado de<\/span><a href=\"https:\/\/mindyertime.scot\/\"> <span style=\"font-weight: 400;\">https:\/\/mindyertime.scot\/<\/span><\/a><\/p><p><span style=\"font-weight: 400;\">F\u00f3rum Internacional \u2013 Bem-Estar Digital na Escola: <\/span><a href=\"https:\/\/youtu.be\/DhiVRhQVlnI\"><span style=\"font-weight: 400;\">https:\/\/youtu.be\/DhiVRhQVlnI<\/span><\/a><\/p><p><span style=\"font-weight: 400;\">Aten\u00e7\u00e3o ao tempo: O nosso webinar sobre protetores de ecr\u00e3: <\/span><a href=\"https:\/\/youtu.be\/KEbdeNbsWSA\"><span style=\"font-weight: 400;\">https:\/\/youtu.be\/KEbdeNbsWSA<\/span><\/a><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Fotografias:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/img.freepik.com\/free-vector\/hand-drawn-flat-design-digital-detox-illustration_23-2149327454.jpg?ga=GA1.1.824118968.1748203554&amp;semt=ais_hybrid&amp;w=740\"><span style=\"font-weight: 400;\">https:\/\/img.freepik.com\/free-vector\/hand-drawn-flat-design-digital-detox-illustration_23-2149327454.jpg?ga=GA1.1.824118968.1748203554&amp;semt=ais_hybrid&amp;w=740<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/img.freepik.com\/free-vector\/hand-drawn-flat-design-digital-detox-illustration_23-2149330311.jpg?ga=GA1.1.824118968.1748203554&amp;semt=ais_hybrid&amp;w=740\"><span style=\"font-weight: 400;\">https:\/\/img.freepik.com\/free-vector\/hand-drawn-flat-design-digital-detox-illustration_23-2149330311.jpg?ga=GA1.1.824118968.1748203554&amp;semt=ais_hybrid&amp;w=740<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/img.freepik.com\/free-vector\/online-games-addiction-concept_23-2148509716.jpg?ga=GA1.1.824118968.1748203554&amp;semt=ais_hybrid&amp;w=740\"><span style=\"font-weight: 400;\">https:\/\/img.freepik.com\/free-vector\/online-games-addiction-concept_23-2148509716.jpg?ga=GA1.1.824118968.1748203554&amp;semt=ais_hybrid&amp;w=740<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/img.freepik.com\/free-vector\/no-connection-concept-illustration_114360-5947.jpg?ga=GA1.1.824118968.1748203554&amp;w=740\"><span style=\"font-weight: 400;\">https:\/\/img.freepik.com\/free-vector\/no-connection-concept-illustration_114360-5947.jpg?ga=GA1.1.824118968.1748203554&amp;w=740<\/span><\/a><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ee4579 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"1ee4579\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2026\/06\/Building-Healthy-Social-Media-Habits-PROOFED-1.pptx\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Descarregar<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0a1d875 e-flex e-con-boxed e-con e-parent\" data-id=\"0a1d875\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-8abf8fd e-grid e-con-full e-con e-child\" data-id=\"8abf8fd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-54d60d5 elementor-widget elementor-widget-image\" data-id=\"54d60d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"228\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/EN_Co-fundedbytheEU_RGB_POS-1024x228.png\" class=\"attachment-large size-large wp-image-85\" alt=\"\" srcset=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/EN_Co-fundedbytheEU_RGB_POS-1024x228.png 1024w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/EN_Co-fundedbytheEU_RGB_POS-300x67.png 300w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/EN_Co-fundedbytheEU_RGB_POS-768x171.png 768w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/EN_Co-fundedbytheEU_RGB_POS-1536x343.png 1536w, https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/05\/EN_Co-fundedbytheEU_RGB_POS-2048x457.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-47b4445 elementor-widget elementor-widget-image\" data-id=\"47b4445\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"88\" height=\"31\" src=\"https:\/\/serenityproject.eu\/wp-content\/uploads\/2025\/06\/image001.png\" class=\"attachment-large size-large wp-image-123\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70eb345 elementor-widget elementor-widget-text-editor\" data-id=\"70eb345\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Financiado pela Uni\u00e3o Europeia. As opini\u00f5es e pontos de vista aqui expressos s\u00e3o, no entanto, apenas os do(s) autor(es) e n\u00e3o refletem necessariamente os da Uni\u00e3o Europeia ou da Ag\u00eancia Executiva Europeia da Educa\u00e7\u00e3o e da Cultura (EACEA). Nem a Uni\u00e3o Europeia nem a EACEA podem ser responsabilizadas por eles. N\u00famero do projeto: 2024-2-PT02-KA220-YOU-000287246<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Home About Us X Building Healthy Social Media Habits At the end of this module, I can: Understand How Social Media Affects You Learn what social media is, how algorithms and comparison culture work, and how these influence your mental health, self-image, and emotional responses. Build Healthy and Intentional Habits Use tools like muting, unfollowing,&hellip;&nbsp;<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_canvas","meta":{"_monsterinsights_skip_tracking":false,"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"class_list":["post-879","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/serenityproject.eu\/pt\/wp-json\/wp\/v2\/pages\/879","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/serenityproject.eu\/pt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/serenityproject.eu\/pt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/serenityproject.eu\/pt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/serenityproject.eu\/pt\/wp-json\/wp\/v2\/comments?post=879"}],"version-history":[{"count":103,"href":"https:\/\/serenityproject.eu\/pt\/wp-json\/wp\/v2\/pages\/879\/revisions"}],"predecessor-version":[{"id":3140,"href":"https:\/\/serenityproject.eu\/pt\/wp-json\/wp\/v2\/pages\/879\/revisions\/3140"}],"wp:attachment":[{"href":"https:\/\/serenityproject.eu\/pt\/wp-json\/wp\/v2\/media?parent=879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}