Ångest på Malou

Hälsa: Ångestprat på Malou

Jag såg nyss programmet på fyran hos Malou där de pratar om ångest med Cimon och David. Det var intressant att se, bland annat eftersom jag själv har erfarenhet och har läst en del om ämnet. Jag tycker att flera viktiga saker  missades. Jag tror att några av de viktigaste sakerna kan vara att pröva aktiv avslappning och att öva in nya tankemönster (som visserligen kan vara svårt, men med bra hjälp och mycket övning går det).

Nedan hittar du lite tips och kan läsa mer om ångest och hantering av den.

ångest

Ångest känner vi alla mer eller mindre och vi upplever den vid olika tillfällen då vi alla har olika referensramar och erfarenheter. Ångest kan skapas vid de flesta situationer i livet- det är våra erfarenheter och känslor som hänger ihop med dessa som är grund till ångesten. Ibland kan det vara svårt att hitta källan dock, då kan proffessionell hjälp vara extra viktig att kalla in.

Tips: Hantera ångest!

  • Skaffa dig kunskap om hur ångest fungerar och lär känna din egen ångest: vad den beror på och i vilka situationer som den är värst: analysera orsaken. Ångesten varierar beroende på våra olika biologiska och psykologiska förutsättningar.Det är inte alltid så lätt att upptäcka källan till ångesten. Med avslappning och meditaion- mindfulness, blir det lättare.
  • Tala om din ångest och försök sätta ord på dina känslor och tankar. Det är bra att berätta om ångesten för någon som du har förtroende för, till exempel en nära anhörig eller vän. Du ska inte dölja din ångest och absolut inte skämmas över den.
  • Stress kan ge mer ångest! Får du ner stressnivån kan även ångesten minska. Det är viktigt att du inte håller dig borta från vardagliga aktiviteter som att arbeta, handla och träna, även om det kan ta emot. Risken är att du annars isolerar dig och får allt svårare ångest när du försöker återgå till normala vanor.
  •   Sov ordentligt. Det är viktigt med sömn. Man får ofta sämre sömn av ångest, men om du lyckas sova ordentligt minskar den ofta. Sover du dåligt blir du i sämre skick att handskas med ångesten- blir en ond cirkel tyvvär. Du kan eventuellt ta hjälp av receptfria rogivande tabletter från apoteket. Om du följer råden nedan ang träning och avslappning så hjälper det dig att sova.
  • Öva dig på att slappna av. Genom att träna avslappning kan du lära dig att bättre kontrollera ångesten och dämpa kroppsliga tecken som muskelspänning och huvudvärk. På apoteket kan du köpa CD-skivor med avslappningsövningar. Avslappning kan vara svårt i början, speciellt om man känner stark ångest och knappt kan sitta ner en sekund utan att känna hur ångest växer sig starkare. Då kan ”aktiv meditation” vara ett bra alternativ i början: gör ngt som gör dig avslappnad: ta en promenad och öva gå-meditation, hålla på med växter, keramik, måla osv. Kan du ändå inte slappna av kan det vara värt att konsultera en avspänningspedagog. Se om du kan se ett omdöme om någon avspänningspedagog eftersom alla inte har tilläcklig erfarenhet för att hjälpa till med komplicerade problem.
  • Öva in nya tankemönster. Det är väldigt lätt att hamna i ett negativt tankemönster men desto svårare att vänja sig av med dem. Det krävs träning och du kan läsa hur du gör på internet eller köp en bok. Jag ska återkomma med ett separat inlägg om detta!
  • Se över din livssituation och om du behöver göra några förändringar. För att känna harmoni behöver vardagen fungera och man behöver aktivera sig med saker som får en att må bra.
  • Rör på dig. Promenera eller hitta ett annat sätt att aktivera dig, gärna tillsammans med en god vän. Det gör att ångesten lättar.
  • Undvik alkohol. Många använder alkohol, det kan ge tillfällig lindring. Men ångesten kommer tillbaka, ofta värre än tidigare.
  • Dra ner på koffein och nikotin. Mycket kaffe och cigaretter (eller andra former av nikotin) kan i sig ge ångestsymtom och sömnsvårigheter.
  • Ta hand om dig!/Karro

Länkar om stress och ångest:

Stresstips, Mindre stress

 

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