{"id":1078,"date":"2020-10-06T20:29:23","date_gmt":"2020-10-06T20:29:23","guid":{"rendered":"https:\/\/ireturn.se\/?p=1078"},"modified":"2020-11-29T18:30:39","modified_gmt":"2020-11-29T18:30:39","slug":"haller-du-pa-att-tappa-greppet-da-borde-du-lasa-detta-inlagg","status":"publish","type":"post","link":"https:\/\/ireturn.se\/en\/haller-du-pa-att-tappa-greppet-da-borde-du-lasa-detta-inlagg\/","title":{"rendered":"H\u00e5ller du p\u00e5 att tappa greppet? D\u00e5 borde du l\u00e4sa detta inl\u00e4gg!"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"1078\" class=\"elementor elementor-1078\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-86ff5d9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"86ff5d9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e7900b4\" data-id=\"e7900b4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f773eda elementor-widget elementor-widget-heading\" data-id=\"f773eda\" data-element_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\">H\u00e5ller du p\u00e5 att tappa greppet? K\u00e4nner inte igen dig sj\u00e4lv? Eller har du redan passerat gr\u00e4nsen och undrar om du n\u00e5gonsin kommer att ta dig tillbaka? Oavsett var du befinner dig p\u00e5 skalan finns det n\u00e5gra saker som du kan ta kontrollen \u00f6ver h\u00e4r och nu och som \u00e4r en f\u00f6ruts\u00e4ttning f\u00f6r att allt annat du g\u00f6r fram\u00e5t ska fungera. <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4590ec0 elementor-widget elementor-widget-spacer\" data-id=\"4590ec0\" data-element_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-28682c6 elementor-widget elementor-widget-heading\" data-id=\"28682c6\" data-element_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\">Fix the basics - s\u00f6mn, mat, motion och andning<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee17962 elementor-widget elementor-widget-text-editor\" data-id=\"ee17962\" data-element_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><strong>S\u00f6mnen<\/strong> \u00e4r det absolut viktigaste f\u00f6r att f\u00f6rhindra, stoppa upp eller komma tillbaka fr\u00e5n utbr\u00e4ndhet och stressrelaterad psykisk oh\u00e4lsa. H\u00e4r \u00e4r n\u00e5gra saker att se \u00f6ver f\u00f6r att f\u00f6rb\u00e4ttra dina m\u00f6jligheter till att sova bra;<\/p><ul><li>F\u00f6lj rutiner, g\u00e5 och l\u00e4gg dig och g\u00e5 upp ungef\u00e4r samma tid varje dag, om m\u00f6jligt.<\/li><li>Se \u00f6ver din sovmilj\u00f6, om det \u00e4r saker som st\u00f6r, f\u00f6rs\u00f6k fixa dem.<\/li><li>En partner som snarkar? Prova \u00f6ronproppar \u00e4ven om du inte tycker det \u00e4r sk\u00f6nt.<\/li><li>Barn som vaknar p\u00e5 n\u00e4tterna? F\u00f6rs\u00f6k om m\u00f6jligt att f\u00e5 din partner att ta n\u00e4tterna, \u00e4r det inte m\u00f6jligt s\u00e5 f\u00f6rs\u00f6k att \u00e5tminstone f\u00e5 avlastning fr\u00e5n sl\u00e4kt\/v\u00e4nner regelbundet.<\/li><li>Byt rum tillf\u00e4lligt om det hj\u00e4lper f\u00f6r att f\u00e5 lugn och ro.<\/li><li>Prova en app som har ber\u00e4ttelser, musik eller ljud att somna\/somna om till.<\/li><li>Om inget av ovanst\u00e5ende hj\u00e4lper &#8211; prata med en l\u00e4kare om att eventuellt prova s\u00f6mntabletter.<\/li><\/ul><p><strong>Mat<\/strong> \u00e4r ocks\u00e5 viktigt f\u00f6r att du ska f\u00e5 energi och ork, se \u00f6ver hur du \u00e4ter;<\/p><ul><li>\u00c4t frukost, lunch, middag och mellis, \u00e4ven om du inte \u00e4r sugen p\u00e5 n\u00e5gonting alls.<\/li><li>F\u00f6rs\u00f6k, om m\u00f6jligt, att \u00e4ta en hyfsat varierad och h\u00e4lsosam kost, men en sak i taget, det viktigaste \u00e4r att du \u00e4ter och att du g\u00f6r det regelbundet.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4bb75b0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4bb75b0\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-64ccc61\" data-id=\"64ccc61\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e2ece93 elementor-widget elementor-widget-text-editor\" data-id=\"e2ece93\" data-element_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><strong>Motion<\/strong> kan k\u00e4nnas som en orimlighet f\u00f6r vissa s\u00e5 h\u00e4r g\u00e4ller det verkligen att anpassa efter sin f\u00f6rm\u00e5ga, dock \u00e4r detta ytterligare en pusselbit som \u00e4r avg\u00f6rande och som n\u00e4stan alla kan b\u00f6rja med direkt;<\/p><ul><li>F\u00f6rs\u00f6k att f\u00e5 in n\u00e5gon typ av motion varje dag, g\u00e4rna utomhus s\u00e5 att du ocks\u00e5 f\u00e5r ljus och frisk luft.<\/li><li>En promenad runt kvarteret kan vara en start, ibland f\u00e5r man b\u00f6rja med n\u00e5got \u00e4nnu mindre och andra kan ta l\u00e4ngre promenader, jogga eller g\u00e5 till gymmet etc.<\/li><li>Kom ih\u00e5g att det inte handlar om att prestera utan om att hj\u00e4lpa kroppen att m\u00e5 b\u00e4ttre, hitta din egen gr\u00e4ns och var beredd p\u00e5 att du vissa dagar orkar mer och andra dagar mindre, det \u00e4r helt ok.<\/li><\/ul>\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<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ec5bf95\" data-id=\"ec5bf95\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-338402c elementor-widget elementor-widget-image\" data-id=\"338402c\" data-element_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=\"683\" height=\"1024\" src=\"https:\/\/ireturn.se\/wp-content\/uploads\/2020\/10\/andraz-lazic-pg3E6_VioZY-unsplash-683x1024.jpg\" class=\"attachment-large size-large wp-image-1083\" alt=\"\" srcset=\"https:\/\/ireturn.se\/wp-content\/uploads\/2020\/10\/andraz-lazic-pg3E6_VioZY-unsplash-683x1024.jpg 683w, https:\/\/ireturn.se\/wp-content\/uploads\/2020\/10\/andraz-lazic-pg3E6_VioZY-unsplash-200x300.jpg 200w, https:\/\/ireturn.se\/wp-content\/uploads\/2020\/10\/andraz-lazic-pg3E6_VioZY-unsplash-768x1152.jpg 768w, https:\/\/ireturn.se\/wp-content\/uploads\/2020\/10\/andraz-lazic-pg3E6_VioZY-unsplash-1024x1536.jpg 1024w, https:\/\/ireturn.se\/wp-content\/uploads\/2020\/10\/andraz-lazic-pg3E6_VioZY-unsplash-1365x2048.jpg 1365w, https:\/\/ireturn.se\/wp-content\/uploads\/2020\/10\/andraz-lazic-pg3E6_VioZY-unsplash-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d7ebef elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d7ebef\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-de27873\" data-id=\"de27873\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1c41a8c elementor-widget elementor-widget-text-editor\" data-id=\"1c41a8c\" data-element_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><strong>Andningen<\/strong> \u00e4r en v\u00e4ldigt viktig del f\u00f6r att hj\u00e4lpa b\u00e5de hj\u00e4rnan och kroppen att hitta ett lugn. Kanske k\u00e4nner du igen att det \u00e4r sv\u00e5rt att dra djupa andetag, att det k\u00e4nns som att du aldrig f\u00e5r riktigt ordentligt med syre?<\/p><ul><li>Prova basala andnings\u00f6vningar, det finns gott om guidade \u00f6vningar i appar och p\u00e5 youtube.<\/li><li>L\u00e4gg dig p\u00e5 rygg, lyft armarna \u00f6ver huvudet och l\u00e4gg en tung bok el liknande p\u00e5 magen. Andas djupt och se till att boken r\u00f6r sig tydligt upp och ner.<\/li><li>L\u00e4gg en hand p\u00e5 magen och en p\u00e5 br\u00f6stet och notera vilken hand som r\u00f6r sig mest, f\u00f6rs\u00f6k att hitta en andning som g\u00f6r att du andas med magen.<\/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-f36645d elementor-widget elementor-widget-heading\" data-id=\"f36645d\" data-element_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\">And then what? <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3a3b1f elementor-widget elementor-widget-text-editor\" data-id=\"c3a3b1f\" data-element_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>Vi f\u00f6rst\u00e5r att du vill ha en plan, en tydlig plan s\u00e5 att du vet n\u00e4r allt blir som vanligt igen.&nbsp;<\/p><p>V\u00e5ra b\u00e4sta tips h\u00e4r \u00e4r;<\/p>\n<p>F\u00f6rs\u00f6k att <b>acceptera<\/b> l\u00e4get, hur sv\u00e5rt och sm\u00e4rtsamt det \u00e4n \u00e4r.<br>Var <b>sn\u00e4ll och f\u00f6rl\u00e5tande<\/b> mot dig sj\u00e4lv, f\u00f6rs\u00f6k att bem\u00f6ta dig sj\u00e4lv p\u00e5 samma s\u00e4tt som du skulle bem\u00f6ta en n\u00e4ra v\u00e4n eller sl\u00e4kting som var i samma situation.<br><b>Be om hj\u00e4lp<\/b> &#8211; tr\u00e4ffa en l\u00e4kare via v\u00e5rdcentralen eller f\u00f6retagsh\u00e4lsov\u00e5rden, se till att f\u00e5 samtalsst\u00f6d hos en terapeut eller psykolog, prata med din arbetsgivare och med din familj och v\u00e4nner. Prata med andra med liknande erfarenhet, t ex i v\u00e5ra samtalsgrupper.<br><b>Ha t\u00e5lamod<\/b> &#8211; du kommer att m\u00e5 bra igen, men det kommer sannolikt att ta l\u00e4ngre tid \u00e4n vad du sj\u00e4lv vill.<\/p>\n<p><b>Viktigast av allt &#8211; du \u00e4r inte ensam! Vi vill g\u00e4rna hj\u00e4lpa dig hitta v\u00e4gen tillbaka &#8211; <a href=\"https:\/\/ireturn.se\/en\/come-n-meet-us\/\">v\u00e4lkommen att delta i en av v\u00e5ra samtalsgrupper.<\/a><\/b><\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>H\u00e5ller du p\u00e5 att tappa greppet? K\u00e4nner inte igen dig sj\u00e4lv? Eller har du redan passerat gr\u00e4nsen och undrar om du n\u00e5gonsin kommer att ta dig tillbaka? Oavsett var du befinner dig p\u00e5 skalan finns det n\u00e5gra saker som du kan ta kontrollen \u00f6ver h\u00e4r och nu och som \u00e4r en f\u00f6ruts\u00e4ttning f\u00f6r att allt [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1081,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[18],"tags":[],"class_list":["post-1078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hitta-vagen-tillbaka"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>H\u00e5ller du p\u00e5 att tappa greppet? D\u00e5 borde du l\u00e4sa detta inl\u00e4gg! - IRETURN<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ireturn.se\/en\/haller-du-pa-att-tappa-greppet-da-borde-du-lasa-detta-inlagg\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"H\u00e5ller du p\u00e5 att tappa greppet? D\u00e5 borde du l\u00e4sa detta inl\u00e4gg! - IRETURN\" \/>\n<meta property=\"og:description\" content=\"H\u00e5ller du p\u00e5 att tappa greppet? K\u00e4nner inte igen dig sj\u00e4lv? Eller har du redan passerat gr\u00e4nsen och undrar om du n\u00e5gonsin kommer att ta dig tillbaka? 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