{"id":310,"date":"2023-01-01T07:38:28","date_gmt":"2023-01-01T07:38:28","guid":{"rendered":"https:\/\/vitalmeaning.com\/?p=310"},"modified":"2023-01-01T07:38:30","modified_gmt":"2023-01-01T07:38:30","slug":"uppdatering-av-copingmekanismer","status":"publish","type":"post","link":"https:\/\/vitalmeaning.com\/sv\/uppdatering-av-copingmekanismer\/","title":{"rendered":"Uppdatering av mekanismerna f\u00f6r att hantera situationen"},"content":{"rendered":"<p><strong>Mekanismer och strategier f\u00f6r att hantera situationen <\/strong>\u00e4r de saker som du g\u00f6r som svar p\u00e5 ett f\u00f6rh\u00f6jt (negativt) k\u00e4nslom\u00e4ssigt tillst\u00e5nd.<\/p>\n\n\n\n<p>Till exempel har en avvisande undvikande anknytningsstil ofta negativa associationer till s\u00e5rbarhet. N\u00e4r de har varit okarakteristiskt s\u00e5rbara mot n\u00e5gon har de ofta en \"s\u00e5rbarhetstank\". De tar avst\u00e5nd, ringer inte tillbaka och svarar inte p\u00e5 meddelanden f\u00f6rr\u00e4n de har \u00e5terf\u00e5tt sin k\u00e4nslom\u00e4ssiga balans. De kanske distraherar sig genom att arbeta, spela videospel, \u00e4ta tr\u00f6stmat osv. <\/p>\n\n\n\n<p>Alla dessa beteenden \u00e4r <strong>Mekanismer f\u00f6r att hantera k\u00e4nslan.<\/strong>som den som anv\u00e4nder dem uppt\u00e4cker med tiden. <\/p>\n\n\n\n<p>Det \u00e4r viktigt att inse detta - inse att de tillgodoser ett behov! Att bara f\u00f6rs\u00f6ka undertrycka mekanismen med viljestyrka kommer inte att fungera! Detta \u00e4r anledningen till att m\u00e4nniskor som var alkoholister i AA (Anonyma alkoholister) \"k\u00e4mpar\" f\u00f6r att h\u00e5lla sig torra - f\u00f6r att alkohol f\u00f6r deras undermedvetna fortfarande \u00e4r ett fungerande s\u00e4tt att ta bort den k\u00e4nslom\u00e4ssiga sm\u00e4rta de upplever. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alkohol som en copingmekanism<\/h2>\n\n\n\n<p>Ibland dricker folk innan de g\u00e5r upp p\u00e5 scenen - f\u00f6r att hantera scenskr\u00e4ck. Alkohol har faktiskt (beroende p\u00e5 hur mycket du dricker) en lugnande effekt p\u00e5 nervsystemet. Men det har ocks\u00e5 andra biverkningar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Du kan utveckla alkoholtolerans - den lugnande effekten minskar och m\u00e4ngden du beh\u00f6ver dricka \u00f6kar.<\/li>\n\n\n\n<li>Du kan beh\u00f6va dricka f\u00f6r att f\u00e5 en basniv\u00e5 f\u00f6r att kunna fungera (f\u00f6r personer som \u00e4r allvarligt beroende av alkohol).<\/li>\n\n\n\n<li>Att dricka mycket kan skada din lever och ditt nervsystem p\u00e5 ett o\u00e5terkalleligt s\u00e4tt.<\/li>\n\n\n\n<li>drickandet p\u00e5verkar din f\u00f6rm\u00e5ga att t\u00e4nka klart - vilket \u00f6kar risken f\u00f6r att du beter dig p\u00e5 ett s\u00e4tt som du senare kommer att \u00e5ngra.<\/li>\n<\/ul>\n\n\n\n<p>Som vi ser \u00e4r det n\u00e5got som fungerar, men som har en kostnad. Detta \u00e4r k\u00e4rnan i tanken bakom uppdateringen av copingmekanismerna! Vi kommer att titta p\u00e5 <strong>nackdelar<\/strong> Om du har en viss copingmekanism, s\u00e5 att du starkt associerar negativitet med den - detta minskar i sin tur sannolikheten att du anv\u00e4nder den. P\u00e5 samma s\u00e4tt som du skulle undvika en stinkande r\u00f6ra av n\u00e5got \u00e4ckligt p\u00e5 golvet!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hantering av improduktiva copingmekanismer<\/h2>\n\n\n\n<p>Detta \u00e4r ytterligare ett verktyg fr\u00e5n <strong><a href=\"https:\/\/university.personaldevelopmentschool.com\/\">PDS (skola f\u00f6r personlig utveckling)<\/a> <\/strong>av den beg\u00e5vade och vackra sj\u00e4len Thais Gibson. G\u00e5 med i hennes skola f\u00f6r att uppleva magin sj\u00e4lv! Eller prova p\u00e5 <a href=\"https:\/\/vitalmeaning.com\/sv\/professionella-coaching-tjanster\/\">enskild coachning<\/a> Jag erbjuder kurser baserade p\u00e5 Thais metoder (Thais ger inte l\u00e4ngre enskilda kurser l\u00e4ngre). <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Steg 0: Identifiera den negativa copingmekanismen<\/h3>\n\n\n\n<p>I det h\u00e4r steget kommer du att titta p\u00e5 de negativa copingmekanismerna i ditt liv och best\u00e4mma dig f\u00f6r en att arbeta med. <\/p>\n\n\n\n<p>N\u00e5gra f\u00f6rslag som kan vara till hj\u00e4lp:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vilka av dina beteenden sk\u00e4ms du ofta \u00f6ver efter att de har intr\u00e4ffat? (t.ex. h\u00f6ja r\u00f6sten mot dina barn \/ hota dem).<\/li>\n\n\n\n<li>Vilka beteenden har negativa konsekvenser som du \u00e4r missn\u00f6jd med, men som du inte tycks kunna undvika? (t.ex. tr\u00f6stmat i stressiga situationer ledde till att du blev k\u00e4nd som \"den knubbiga tjejen\" i din v\u00e4nskapskrets).<\/li>\n\n\n\n<li>Vilka beteenden kritiserar du hos andra m\u00e4nniskor, men uppvisar ocks\u00e5 sj\u00e4lv? (t.ex. avskyr du kontrollerande m\u00e4nniskor, men \u00e4r sj\u00e4lv kontrollerande p\u00e5 ett subtilt s\u00e4tt) - detta kallas f\u00f6rresten \"skuggarbete\". <\/li>\n<\/ul>\n\n\n\n<p>Var sn\u00e4ll mot dig sj\u00e4lv. Dessa mekanismer har utvecklats p\u00e5 ett naturligt s\u00e4tt, och de \u00e4r inte \"f\u00f6r evigt\". Du kommer att kunna arbeta med dem och uppgradera dem. <\/p>\n\n\n\n<p><strong>F\u00f6r att inte bli \u00f6verv\u00e4ldigad \u00e4r det viktigt att v\u00e4lja bara en av dessa copingmekanismer att b\u00f6rja arbeta med!<\/strong> Jag f\u00f6resl\u00e5r att man f\u00f6rst v\u00e4ljer de \"l\u00e4gst h\u00e4ngande frukterna\", till exempel en mekanism som inte dyker upp s\u00e4rskilt ofta eller som man sk\u00e4ms minst \u00f6ver. N\u00e4r du ser att du lyckas med denna mekanism kommer du att ha st\u00f6rre f\u00f6rtroende f\u00f6r att f\u00f6rs\u00f6ka ta itu med de \"st\u00f6rre\" copingmekanismerna i ditt liv. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Steg 1: Identifiera de behov som mekanismen tillgodoser.<\/h2>\n\n\n\n<p>M\u00e4nniskan \u00e4r en mycket energimedveten art. De flesta saker vi g\u00f6r har ett tydligt syfte. Ja, till och med saker som bungy jumping tj\u00e4nar till att skapa vissa k\u00e4nslom\u00e4ssiga tillst\u00e5nd. Copingmekanismerna \u00e4r inte annorlunda! Vi anv\u00e4nder dem f\u00f6r att f\u00e5 vissa behov tillgodosedda. <\/p>\n\n\n\n<p><strong>Det viktigaste i arbetet med copingmekanismen \u00e4r att identifiera vilka behov den uppfyller.<\/strong><\/p>\n\n\n\n<p>Om du till exempel h\u00f6jer r\u00f6sten n\u00e4r du pratar med dina barn, kan detta uppfylla kraven f\u00f6r <strong>behov av att k\u00e4nna sig kontrollerad<\/strong>. Eller behovet av att k\u00e4nna sig som en auktoritet. Eller behovet av att k\u00e4nna sig trygg. <\/p>\n\n\n\n<p><strong>Tips<\/strong>: <a href=\"https:\/\/university.personaldevelopmentschool.com\/\">att ansluta sig till PDS<\/a> kan du hitta n\u00e5gra listor \u00f6ver personlighetsbehov, som kan hj\u00e4lpa dig att identifiera behoven genom att ge anv\u00e4ndbara f\u00f6rslag.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Steg 2: Brainstorming om nya s\u00e4tt att tillgodose behovet.<\/h2>\n\n\n\n<p>Det viktigaste och mest avg\u00f6rande som man missar genom att angripa och undertrycka just copingbeteendet \u00e4r att tillgodose behovet. <\/p>\n\n\n\n<p>N\u00e4r en person \u00e4r t\u00f6rstig vill han eller hon ha n\u00e5got att dricka. Det beh\u00f6ver inte vara n\u00e5got alkoholhaltigt - vatten kan vara bra! <\/p>\n\n\n\n<p>Vi m\u00e5ste leta efter alternativa beteenden och strategier som ocks\u00e5 uppfyller behoven, men p\u00e5 ett h\u00e4lsosammare s\u00e4tt. <\/p>\n\n\n\n<p>Om du till exempel uppt\u00e4cker att du tar till alkohol f\u00f6r att lugna ner dig, kan det finnas andra alternativ:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>l\u00e4ra mig n\u00e5gra lugnande andningstekniker (som \u00e4r f\u00f6rv\u00e5nansv\u00e4rt effektiva! \u00e4ven n\u00e4r man k\u00e4nner sig k\u00e4rlekssjuk, vilket jag sj\u00e4lv kan intyga!)<\/li>\n\n\n\n<li>praktisera yoga<\/li>\n\n\n\n<li>ta en paus fr\u00e5n arbetet och ta en promenad<\/li>\n\n\n\n<li>ta bort stressfaktorer fr\u00e5n ditt liv p\u00e5 ett proaktivt s\u00e4tt - till exempel genom att skapa en budget mot stress, som du kan anv\u00e4nda f\u00f6r att hantera de sm\u00e5 stressfaktorerna i livet. <\/li>\n\n\n\n<li>...<\/li>\n<\/ul>\n\n\n\n<p>Var kreativ, hitta p\u00e5 s\u00e4tt som passar dig och ditt liv. Kom ih\u00e5g att m\u00e5let \u00e4r att f\u00f6rb\u00e4ttra den copingmekanism som du redan anv\u00e4nder. <\/p>\n\n\n\n<p>Dessa copingmekanismer \u00e4r bara verktyg. Du skulle v\u00e4l inte vilja anv\u00e4nda en skruvmejsel f\u00f6r att sl\u00e5 in en spik i en v\u00e4gg? P\u00e5 s\u00e4tt och vis \u00e4r det vad du g\u00f6r om du anv\u00e4nder fel copingmekanismer. <\/p>\n\n\n\n<p>Ett annat exempel: I st\u00e4llet f\u00f6r att \u00e4ta tr\u00f6stmat f\u00f6r att lugna ner dig kan du anv\u00e4nda dig av <a href=\"https:\/\/vitalmeaning.com\/sv\/verktyget-for-emotionell-bearbetning-baserat-pa-thais-gibsons-laror\/\">verktyg f\u00f6r behandling av k\u00e4nslor<\/a>. Verktyget f\u00f6r k\u00e4nslom\u00e4ssig bearbetning tar faktiskt itu med problemet i st\u00e4llet f\u00f6r att trycka bort det! Det bygger ocks\u00e5 upp nya positiva associationer och ett mer avslappnat och lugnt tillst\u00e5nd. <strong>i st\u00e4llet f\u00f6r fett p\u00e5 din kropp<\/strong>!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Steg 3A: titta p\u00e5 nackdelarna med den d\u00e5liga copingmekanismen.<\/h2>\n\n\n\n<p>Detta och f\u00f6ljande steg ska upprepas ofta och k\u00e4nnas intensivt. <\/p>\n\n\n\n<p><strong>Upprepning + k\u00e4nslor <\/strong>\u00e4r nyckeln till att omprogrammera de lagrade associationerna i ditt undermedvetna. <\/p>\n\n\n\n<p>H\u00e4r vill vi samla in s\u00e5 m\u00e5nga negativa associationer som m\u00f6jligt till den \"d\u00e5liga\" copingmekanism som du vill ers\u00e4tta. <\/p>\n\n\n\n<p>Till exempel med alkohol:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alkohol \u00e4r dyrt, jag skulle kunna anv\u00e4nda pengarna p\u00e5 andra s\u00e4tt.<\/li>\n\n\n\n<li>Jag gillar inte ens smaken av alkohol.<\/li>\n\n\n\n<li>N\u00e4r jag \u00e4r p\u00e5verkad kan jag inte visa upp mig p\u00e5 ett bra s\u00e4tt f\u00f6r mina barn.<\/li>\n\n\n\n<li>Folk har gjort narr av mig n\u00e4r jag har druckit f\u00f6r mycket alkohol - jag k\u00e4nde ofta stark skam i dessa situationer.<\/li>\n\n\n\n<li>.... etc.<\/li>\n<\/ul>\n\n\n\n<p>Driv in dessa negativa associationer i ditt undermedvetna tills du bygger upp en naturlig f\u00f6rsiktighet och h\u00e4mning kring den aktuella copingmekanismen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Steg 3B: se till att hitta nya strategier f\u00f6r att hantera situationen.<\/h2>\n\n\n\n<p>Det h\u00e4r \u00e4r inte en eng\u00e5ngs\u00f6vning, utan ska g\u00f6ras varje dag - till exempel innan du sover eller n\u00e4r du g\u00e5r upp - f\u00f6r att skapa positiva associationer till de nya strategier som du har funderat p\u00e5. <\/p>\n\n\n\n<p>Ett viktigt f\u00f6rslag h\u00e4r \u00e4r att associera dessa nya strategier med saker som du sj\u00e4lvklart bryr dig om. <\/p>\n\n\n\n<p>Om du till exempel vill hantera stress genom att tr\u00e4na i st\u00e4llet f\u00f6r att dricka alkohol, och du har ett h\u00f6gt \"personlighetsbehov\" (naturligt behov av) familj, kan du f\u00f6rs\u00f6ka ordna s\u00e5 att familjemedlemmar tr\u00e4nar tillsammans med dig - och p\u00e5 s\u00e5 s\u00e4tt \u00f6ka drivkraften f\u00f6r dig att anv\u00e4nda din nya copingstrategi. <\/p>\n\n\n\n<p>Sj\u00e4lv b\u00f6rjade jag tr\u00e4na efter att ha f\u00f6rst\u00e5tt att tr\u00e4ningen skulle ge mig mer energi under hela dagen - och jag har ett stort behov av att vara produktiv. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ett sista tips som avslutning<\/h2>\n\n\n\n<p>Viktigast av allt: b\u00f6rja uppgradera dina negativa copingstrategier redan idag! Du kommer att b\u00f6rja sk\u00f6rda frukterna och undvika nackdelarna. Det \u00e4r som att ta bort en kredit fr\u00e5n ditt bankkonto och s\u00e4tta in saldo s\u00e5 att du kan tj\u00e4na r\u00e4nta! <\/p>\n\n\n\n<p>Ha roligt med den h\u00e4r \u00f6vningen, utforska den kreativt och njut av ditt liv - det \u00e4r <strong>din <\/strong>att leva, och inte f\u00f6r att gamla f\u00f6r\u00e5ldrade copingstrategier ska fungera \ud83d\ude42 .<\/p>","protected":false},"excerpt":{"rendered":"<p>Coping mechanisms and strategies are the things you do in response to a heightened (negative) emotional state. For example, a dismissive avoidant attachment style frequently will have negative associations with vulnerability. When they have been uncharacteristically vulnerable with someone, they will often have a &#8220;vulnerability hangover&#8221;. They will distance themselves, not return calls, and not [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","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":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","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":"var(--ast-global-color-4)","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":[154,31],"tags":[],"class_list":["post-310","post","type-post","status-publish","format-standard","hentry","category-pds","category-tools-for-emotional-work"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Updating Coping mechanisms - VitalMeaning<\/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:\/\/vitalmeaning.com\/sv\/uppdatering-av-copingmekanismer\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Updating Coping mechanisms - VitalMeaning\" \/>\n<meta property=\"og:description\" content=\"Coping mechanisms and strategies are the things you do in response to a heightened (negative) emotional state. For example, a dismissive avoidant attachment style frequently will have negative associations with vulnerability. When they have been uncharacteristically vulnerable with someone, they will often have a &#8220;vulnerability hangover&#8221;. 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