Amikor a személyes gondoskodás feszültté tesz
Szemlézte: Pöltz Ágnes
2020.07.03. 09:45
Alzheimer-kórral vagy demenciával élő időseket ápolni bizony néha meglehetősen stresszes feladat. Ha megoldatlanul maradnak a napi problémák kezelésével járó kellemetlen érzések és az időnként megnövekvő frusztráció, az könnyen kiégéshez vezethet. Ezért saját magunk és szerettünk hosszú távú jólléte szempontjából is nélkülözhetetlen, hogy ismerjünk olyan módszereket, amikkel hatásosan tudjunk kiereszteni a fáradt gőzt és támogatni pszichés jóllétünket.
Az alábbiakban 7 egyszerű technikát mutatunk be:
1. Tervezzünk előre
2. Lélegezzünk
Az alábbi videó csak egy példa az elérhető légzőgyakorlatok közül:
3. Végezzünk testmozgást
A fizikai aktivitás csodálatos stresszcsökkentő, mozgás hatására endorfin szabadul fel a szervezetben. Napi pár perc mozgás is csodákra képes az ember hangulatára.
4. Kerüljük a "mi lesz, ha?" kérdést
Minél többet töltünk az összes lehetséges jövőképen való aggódással, annál több időnk úszik el negatív gondolatokra.
A végtelen találgatás helyett vegyük rá magunkat, hogy elszabaduljunk az aggodalmaktól - elég csak 10 percre is - hogy ezáltal kitörhessünk a negatív körből és felszabadulhassanak az energiánk arra, hogy valami produktívabbal foglalkozzunk.
5. Figyeljünk a pozitívumokra
Írjunk jó pillanatunkban egy listát a pozitív gondolatainkról és azokról a dolgokról, amikkel kapcsolatban hálásak vagyunk. Legyen kéznél a lista stresszhelyzet esetére, hogy ilyenkor azonnal át tudjuk vezetni ezekre a dolgokra a fókuszunkat.
6. Ne engedjünk a belső kritikusunknak
Amikor stresszhelyzetben vagyunk, a belső monológunk könnyen változik szigorúvá és kegyetlenné magunkkal szemben. Amikor ez történik, lassítsunk le és azonosítsuk ezeket a hangokat, mint csupán aktuálisan felmerülő gondolatokat - tudatosítsuk, hogy ezek nem a tények.
Ezt követően belső hangunkat változtassuk semlegessé vagy pozitívvá, hogy így könnyebben segíthessük át magukat a nehéz időszakon.
7. Bocsássunk meg
Iratkozzon fel hírlevelünkre!
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Felejtek.hu
