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Stressdagbogen

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Stressdagbogen er nok det vigtigste redskab til at lære at håndtere og forebygge stress. Stressdagbogen hjælper dig med tre ting;

1) At blive mere bevidst om din krops signaler i stressende situationer (body awareness). Dette er en forudsætning for at kunne forebygge alvorlig stress. Se mere om dette nedenfor.

2) At finde mønstre i, hvad der stresser. Alvorlig stress kommer ikke af enkelte stresssituationer, men af hyppig eller vedvarende stressbelastning. Da stress sker ubevidst, er vi ikke altid klar over, hvad der egentligt stresser os.

3) At finde og ændre handlemønstre. Vi kan ikke komme ud af en stress eller forebygge stress på samme måde, som gjorde os stressede. Som regel er man nødt til at gøre noget anderledes. Dette kan stressdagbogen også hjælpe med til.

Stressdagbogen består af notater med fire ting.

1) Tidspunkt (indsættes automatisk)
2) Symptom, som du enten kan indtaste eller vælge fra en liste.
3) Årsag, som du enten kan indtaste eller vælde fra en liste.
4) Læring, som du enten kan indtaste eller vælge fra en liste.

Når du på startskærmen har specificeret symptom, årsag og læring skal du trykke på knappen ”Gem notat”.

Du skal notere din stress ned så løbende som muligt, helst indenfor nogle minutter og i hvert fald indenfor en time. Ellers risikerer du at glemme det igen, specielt de mindre ting.

Du skal notere ned, hver gang du mærker et stresssymptom. Du skal specielt være opmærksom på de fysiske symptomer, dvs. det kroppen siger. Du skal også tage de psykiske symptomer med, men de fysiske symptomer er specielt gode, når du skal blive opmærksom på stressen. Du skal specielt være opmærksom på de grønne stresssymptomer, der er de vigtigste (men ikke alvorligste) stresssymptomer, da de afslører stressårsagerne. Du skal også tage de gule og røde stresssymptomer med.

Du skal ikke tænke så meget over, om det er stress eller ej, du mærker. Alle former for stress, irritation, frustration, rastløshed, nervøseste m.v. skal noteres. Tag det hele med. Tag specielt også småtingene med. Ti små stressårsager i løbet af dagen kan påvirke dig mere end en enkelt stor stressårsag.

Årsagerne kan enten være en ydre ting, dvs. noget du oplever, eller også dine egne tanker. I gennemsnit kommer halvdelen af stressen fra ydre ting og halvdelen fra ens egne tanker. Det kan være anderledes for dig.

Hver gang du noterer en stressreaktion ned, skal du også overveje, hvordan du hellere skulle have handlet, eller hvordan du gerne vil handle i lignende situationer i fremtiden, hvis de opstår igen. Det er ikke altid ligetil at finde en løsning, men giv det en overvejelse. Hvis du ikke kan finde på andre ting, så vil løsningen ofte være at sige: Nej, hjælpe eller pyt.

Når du har registreret din stress i nogle dage, vil der ofte komme et mønster i det. Nogle stressårsager har det med at gentage sig. Når du kigger på listen over notater, kan du vælge enten at se den kronologisk, eller efter hyppighed indenfor den seneste uge eller måned. Ved at se på hyppigheden får du et overblik over hvor, det bedst kan betale sig at sætte ind. Ved at gøre noget effektivt ved de hyppige stressårsager har du meget større overskud til at klare det, der sker en gang imellem.

Free download from Shareware Connection - Stressdagbogen er nok det vigtigste redskab til at lære at håndtere og forebygge stress. Stressdagbogen hjælper dig med tre ting;1) At blive mere bevidst om din krops signaler i stressende situationer (body awareness). Dette er en ...

Publisher: forebygstress.dk | License: Freeware | Price: 0.00
Version: 1.1 | Size: 337 KB | Platform: Android 2.x,Android 3.x,Android 4.4,Android 4.x
Released Date: 25-09-2014 | Rating: 0 | Title: Stressdagbogen

Author Url: http://www.forebygstress.dk
Program Info Url: http://www.forebygstress.dk
Download Url: http://www.forebygstress.dk

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