{"id":405,"date":"2020-11-27T18:01:07","date_gmt":"2020-11-27T17:01:07","guid":{"rendered":"https:\/\/wisemind.se\/kvinna\/blogg\/?p=405"},"modified":"2023-05-30T08:32:30","modified_gmt":"2023-05-30T07:32:30","slug":"vad-kan-man-gora-for-att-hantera-oro-och-angest-infor-och-under-pms","status":"publish","type":"post","link":"https:\/\/wisemind.se\/kvinna\/vad-kan-man-gora-for-att-hantera-oro-och-angest-infor-och-under-pms\/","title":{"rendered":"Hantera oro och \u00e5ngest inf\u00f6r och under PMS"},"content":{"rendered":"\n

Nackdelen med PMS \u00e4r att motivationen kanske inte \u00e4r p\u00e5 topp, men h\u00e4r \u00e4r n\u00e5gra exempel metoder som hj\u00e4lper b\u00e5de i f\u00f6rebyggande syfte och under perioden: <\/h4>\n\n\n\n
\n

Skapa en f\u00f6rst\u00e5else f\u00f6r din menscykel<\/h2>\n<\/div>\n\n\n\n

Detta g\u00e5r att f\u00e5 genom att anv\u00e4nda en kalender eller p-tracker app d\u00e4r man fyller i mensdagar och fysiska + psykiska symtom och k\u00e4nslor under cykelns g\u00e5ng. N\u00e4r man gjort det n\u00e5gra m\u00e5nader s\u00e5 kan man anv\u00e4nda appen till att f\u00e5 en \u00f6versikt kring \u00e5terkommande k\u00e4nslom\u00f6nster genom att besvara fr\u00e5gor som kring n\u00e4r man k\u00e4nner p\u00e5 ett visst s\u00e4tt, hur det k\u00e4nns, och hur man k\u00e4nt vid samma period under tidigare m\u00e5nader. <\/p>\n\n\n\n

N\u00e4r man sj\u00e4lv uppt\u00e4cker samband till \u00e5terkommande k\u00e4nslor kopplat till cykeln bidrar det till \u00f6kad kontroll och f\u00f6rst\u00e5else och den medvetenheten framkallar sj\u00e4lvtillit ist\u00e4llet f\u00f6r bristande tilltro. Att f\u00e5 en orsaksf\u00f6rklaring till k\u00e4nslorna g\u00f6r ocks\u00e5 att det blir l\u00e4ttare att notera att de finns och inse att de kommer att g\u00e5 \u00f6ver, d\u00e5 k\u00e4nslor \u00e4r n\u00e5got man har (ex. man k\u00e4nner ilska) och inte n\u00e5got man \u00e4r (ex. en argsint person). Det blir \u00e4ven l\u00e4ttare att inse hur tankarna p\u00e5verkas av k\u00e4nslorna under perioden, och genom den vetskapen acceptera tankarna ist\u00e4llet f\u00f6r att skr\u00e4mma upp sig sj\u00e4lv eller l\u00e4gga mycket energi p\u00e5 att k\u00e4mpa emot dem.<\/p>\n\n\n\n

Kartl\u00e4gg oron och minska den prestationsbaserade \u00e5ngesten <\/h2>\n\n\n\n

Acceptans g\u00f6r det l\u00e4ttare att vara sn\u00e4ll mot sig sj\u00e4lv. En negativ effekt av k\u00e4nslor som nedst\u00e4mdhet \u00e4r som n\u00e4mnt ovan sj\u00e4lvkritik och r\u00e4dsla f\u00f6r att inte klara av saker. Ist\u00e4llet f\u00f6r att pressa sig sj\u00e4lv till att prestera kan det d\u00e4rf\u00f6r vara ett b\u00e4ttre beslut att minska kraven de dagar man k\u00e4nner sig p\u00e5verkad av sin PMS, eller om det inte g\u00e5r f\u00f6rklara hur man k\u00e4nner f\u00f6r omgivningen. Genom att skriva ner saker man k\u00e4nner oro inf\u00f6r, och d\u00e4refter l\u00e4gga upp f\u00f6rslag f\u00f6r sig sj\u00e4lv om vad man kan g\u00f6ra f\u00f6r att minska p\u00e5 stressen, g\u00f6r det l\u00e4ttare att agera logiskt ist\u00e4llet f\u00f6r k\u00e4nslostyrt. <\/p>\n\n\n\n

P\u00e5verka hj\u00e4rnans signalsystem positivt genom fysisk aktivitet<\/h2>\n\n\n\n

Fysisk aktivitet har genom forskning visat sig ha lika stor positiv effekt p\u00e5 depression som antidepressiva l\u00e4kemedel. Det beror sannolikt bland annat p\u00e5 att fysisk anstr\u00e4ngning uts\u00f6ndrar endorfiner som aktiverar signalsubstanser i hj\u00e4rnan och fris\u00e4tter \u00e4mnen som dopamin, noradrenalin och serotonin. <\/p>\n\n\n\n

Dopamin fungerar som en h\u00e4mmande reaktion p\u00e5 stress, vilket d\u00e4rf\u00f6r kan ses som en investering f\u00f6r skydd mot den \u00f6kade k\u00e4nsligheten mot som kan uppst\u00e5 vid PMS. Det aktiverar \u00e4ven hj\u00e4rnans bel\u00f6ningssystem, vilket bidrar till att k\u00e4nslor som gl\u00e4dje och motivation uts\u00f6ndras. <\/p>\n\n\n\n

Noradrenalin aktiverar motivationssystemet i hj\u00e4rnan och uts\u00f6ndrar positiva k\u00e4nslor, samtidigt som det aktiverar systemet som uts\u00f6ndrar oxytocin – vilket \u00e4r ett lugnande hormon.<\/p>\n\n\n\n

Serotonin \u00e4r ett \u00e4mne som har en lugnande effekt, vilket bidrar till k\u00e4nslor som v\u00e4lbehag och \u00f6kar d\u00e4rmed f\u00f6rm\u00e5gan att slappna av. <\/p>\n\n\n\n

Att endast ut\u00f6va fysisk aktivitet en g\u00e5ng kan allts\u00e5 r\u00e4cka f\u00f6r att skapa ett annat utg\u00e5ngsl\u00e4ge.<\/h2>\n\n\n\n

Det kan d\u00e4rf\u00f6r vara en god id\u00e9 att \u00e4ven anv\u00e4nda tr\u00e4ning som ett f\u00f6rebyggande hj\u00e4lpmedel i syfte att b\u00e4ttre kunna hantera eventuell oro och \u00e5ngest. Det handlar d\u00e4rf\u00f6r om att lyckas \u00f6vervinna de negativa k\u00e4nslorna d\u00e4r PMS-symtomen styr beslutsfattandet – vilket genom mental tr\u00e4ning g\u00e5r att \u00f6va p\u00e5.<\/p>\n\n\n\n

Hj\u00e4lp p\u00e5 traven till hur man kan skapa motivation: Varf\u00f6r \u00e4r det s\u00e5 sv\u00e5rt att \u00e4ndra p\u00e5 sitt beteende, och hur kan du g\u00f6ra s\u00e5 att det blir l\u00e4ttare?<\/a><\/em><\/h4>\n\n\n\n

<\/p>\n\n\n\n

Litteraturtips f\u00f6r dig som \u00f6nskar l\u00e4sa mer om \u00e4mnet PMS:<\/h2>\n\n\n\n

Braun, U. & Johansson, S. (2019). PMS!, f\u00e5 hj\u00e4lp med KBT. MTM <\/p>\n\n\n\n

Jansson, A. & Lindgren, B. (2016) Gynekologi. 2:a uppl. Studentlitteratur 
Tr\u00e4ning i livet (2019) Hormoner uts\u00f6ndras vid fysisk aktivitet – s\u00e5 p\u00e5verkas du<\/em>. https:\/\/traningilivet.se\/inspiration\/forskning\/hormoner-utsondras-vid-fysisk-aktivitet-sa-paverkas-du\/<\/a> e [2020-10-09]<\/p>\n","protected":false},"excerpt":{"rendered":"

Nackdelen med PMS \u00e4r att motivationen kanske inte \u00e4r p\u00e5 topp, men h\u00e4r \u00e4r n\u00e5gra exempel metoder som hj\u00e4lper b\u00e5de i f\u00f6rebyggande syfte och under perioden:  Skapa en f\u00f6rst\u00e5else f\u00f6r din menscykel Detta g\u00e5r att f\u00e5 genom att anv\u00e4nda en kalender eller p-tracker app d\u00e4r man fyller i mensdagar och fysiska + psykiska symtom och […]<\/p>\n","protected":false},"author":2,"featured_media":4810,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[98,88,33],"tags":[],"class_list":["post-405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alla-inlagg","category-hormonella-problem","category-psykisk-ohalsa"],"yoast_head":"\nHantera oro och \u00e5ngest inf\u00f6r och under PMS - 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