Komt de spanning voornamelijk door je lichamelijke klachten?
[[ja->Oefeningen lichamelijk]]
[[nee->Hoe hoog zit de spanning?]]Hoe hoog zit de spanning?
[[0-25->rustmoment]]
[[25-75->oefeningen mentale spanning]]
[[75-100->gevolgen van enorme spanning]]''Voorkomen dat de spanning oploopt''
Dagplanning opnieuw bekijken
Rustmoment pakkenJe zit dicht tegen een paniekaanval.
Je kan muziek gaan luisteren.
Of je gedachten opschrijven.
Een stuk gaan lopen.
Douchen of een bad nemen.
Als het mogelijk is praat er met iemand over.
<iframe width="560" height="315" src="https://www.youtube.com/embed/mSQbWlgxHK0" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>Rustmoment nemen of inplannen
Dagplanning doornemen
Hulp vragen
Aangeven dat je pijn hebt als je met iemand bentWat speelt er het meest?
[[Paniekaanval->paniek]]
[[zelfbeschadiging]]Praten met iemand als dat mogelijk is.
Probeer gezelschap op te zoeken.
Je mag fouten maken.
Het is niet erg als het wel gebeurd
Ga jezelf niet haten als het wel gebeurdOefeningen mentale spanning:
Waarom heb je spanning?
[[door de pijn (frustratie, woede, verdrietig) -> Het mag er zijn]]
[[Piekeren]]
[[Zorgen over nu]]
[[Zorgen over de toekomst]]
[[Ik weet het niet->Oorzaak spanning onbekend]]<img src="https://jbb3mq.db.files.1drv.com/y4mZ4lh6y-8i3HChEC_fi90X1qC5gsA9Pibrhc8bNSMam6qtwQ1TEQI6U9dqOB5bZe1OTIyO0St7joXevL7jNf8Y1Pz6ApLSkQ6_2coQOzNJIKchtr3GJlEjFBTXru68Ffx9MphVv-7iaxJIFnq0lrkJMNnEbqNaJuFjqPYlrCQEm67oXeDlMSm0RHxUSdmSBSovYellPz2Ip87Wzvfay9fTA?width=941&height=1392&cropmode=none" width="941" height="1392" />
<img src="https://ihb3mq.db.files.1drv.com/y4mGOCurWBJKdQwo8QtPK5nsDvR9ob7wqoWkI9Wz9gWQaKWL9RNd-4yJVjLMjzpbGBFUiXjnlT8K-Aq3iOI6bmhMLtuPokIzgWUcLOaZs-uKU4sYybbx4jBwQCfV3H5OwidAVCxPQ-9fE7aJR8yjmulX8lm_uP_xmhqWEPD-DLkDIZ8IIlixEbKwEAt7-n3ci5WIVL6IM5O0nPD8j9SpZ-b3A?width=986&height=1276&cropmode=none" width="986" height="1276" />
<img src="https://irb3mq.db.files.1drv.com/y4mVCBJ7z9A2707aA-ozSG7J1yfpLe_0SQdsl9JjrrAhiW5q9wPrpPaC0o-YCLzELtx-WkQs4DEItamgQUqMCtX74LscRGhglUTwlcVopAalV08kdRW4q7ES7gvzmVzi4BljS7vtfH9CMpttavqTvLRCn3H1Bpwx1g9OdMBMpx9Ye2HlQMPbmcknSeT6jcCpdhSWVmOEkSqd4ohRMlx3mWHfw?width=1080&height=1347&cropmode=none" width="1080" height="1347" />Gedachtes opschrijven en er later op terug komen
<img src="https://jbb3mq.db.files.1drv.com/y4mZ4lh6y-8i3HChEC_fi90X1qC5gsA9Pibrhc8bNSMam6qtwQ1TEQI6U9dqOB5bZe1OTIyO0St7joXevL7jNf8Y1Pz6ApLSkQ6_2coQOzNJIKchtr3GJlEjFBTXru68Ffx9MphVv-7iaxJIFnq0lrkJMNnEbqNaJuFjqPYlrCQEm67oXeDlMSm0RHxUSdmSBSovYellPz2Ip87Wzvfay9fTA?width=941&height=1392&cropmode=none" width="941" height="1392" />
<img src="https://hxb3mq.db.files.1drv.com/y4mhpwICvVddOOGCCfSe1OxppcRSwjMKtWV5srf7bMILbhROE-EgP6l1hUQVyA9uW1ox6aH3tmx_7M0qtrYPVaTRRoz_wMvM918t5f-eMmV7g8MKWjJzw6m_fPBqc98nJ_yYayTfa1-UnkLb_M09_OjA4EUGEE3KcHM6Hx1Kw-wlZBhvbAhTB2BgBRgiA178up9HPMLkJx8vUV0397D4QL0zA?width=1080&height=1424&cropmode=none" width="1080" height="1424" />Ruimte maken
Het mag er zijn
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<img src="https://ixb3mq.db.files.1drv.com/y4m7QsOyr4z2ri3FqJveBFNPAbp24THJhGwAdaFz8u0-qYKW1QZRTqENqqFl5Wlb58qfyPLMOxRikadJAHw5k_Bb8EIZEiSylZov3PsTcQK4tTV_E_AVr-E7xycnyoYFzq1UYpqNk33MSL_Voh6k9xHjW-KbgiDcIGpmjMPmfzHDTO2vLImEOIdvvHK1vf0tslEcdQOQia9e4tRpx01jXJesw?width=1156&height=768&cropmode=none" width="1156" height="768" />
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<img src="https://hrb3mq.db.files.1drv.com/y4mprBmeKr-oUqn3d-3J9rXYR553DmZ05x6Hf8yyyFz9p3Bbz3pDkZSVls2J8E2GmnPY4p51X2jHM_0AwbRuCxW0_Y7Wm8f1VihcCqw6PPDIkKrroc8GCCZJVzUL5N5d5Qv6N4etfxSeKpt7jD-qo4jWscB7uCjxJ1Sa9l8vlb7aoYR4PYm13lbGqc_z8dOpuzzLxMbRIcckF8X97xzLLYETA?width=777&height=1600&cropmode=none" width="777" height="1600" />
<img src="https://hhb3mq.db.files.1drv.com/y4mtUEU6I5hhhAl6pKwN6aAQWfIwHnov89cnEqwC8Qqb_FHnCYs61DziK1826k0Cyu1GiaFzhiRt5ZPq1rFC6nHZLKqRW3_XSJBD-rXjtNiYuwyQHKvMyNSL835iDCMIoGxNXeKWI7f4-JjcQ3DiwLlG997l3rup_fDun_WDPviO9nhCT3_8zQYWxZv6uI6iSS2HbpB3QiS2geRyX9FMNTJ1w?width=777&height=1600&cropmode=none" width="777" height="1600" />
<img src="https://ixzcvq.db.files.1drv.com/y4mKwdgnQ_SZbvDypiZUOA4yMOZIiOZ4HvLgkMtKCyrf_psBXUBQvo_StHKotxlxj3nDboc7lxPLG-zdGgJ1oW86qF9MXMS1LhYdW8gczonbjEghoo-jEgAZgzU8jL51HupCzWZvAjeNNTNG-QEJjnmSJEpRkwlKMQN52BlSkvUoOhRtCyoqtmBZKfQtteTxWPtdxqPd-8ZXIEDHsqZJHqXkQ?width=1600&height=777&cropmode=none" width="1600" height="777" />
<img src="https://hbb3mq.db.files.1drv.com/y4mERW324l2EvMvHh0K2WwSNQBQNvZDYL7aIRhbFKbxV6MO72vaJvz1JP5V_8Ir6YPXjZ-1IM1ig_7VIULuNkW4ZAmJCOLl_UBaKgLCabv8tX08kqpeVGh7UGwROYriHNPkzqBE7OVGJDATpZXwO7716_0uR2rFAl41LAvXefFnoKXO5Z4vPOtHFBD-UHybcz3edq8y77kx2-868d2zVlD_0A?width=1600&height=777&cropmode=none" width="1600" height="777" />Gedachtes opschrijven en er later op terugkomen
<img src="https://hxb3mq.db.files.1drv.com/y4mhpwICvVddOOGCCfSe1OxppcRSwjMKtWV5srf7bMILbhROE-EgP6l1hUQVyA9uW1ox6aH3tmx_7M0qtrYPVaTRRoz_wMvM918t5f-eMmV7g8MKWjJzw6m_fPBqc98nJ_yYayTfa1-UnkLb_M09_OjA4EUGEE3KcHM6Hx1Kw-wlZBhvbAhTB2BgBRgiA178up9HPMLkJx8vUV0397D4QL0zA?width=1080&height=1424&cropmode=none" width="1080" height="1424" /><img src="https://ixb3mq.db.files.1drv.com/y4m7QsOyr4z2ri3FqJveBFNPAbp24THJhGwAdaFz8u0-qYKW1QZRTqENqqFl5Wlb58qfyPLMOxRikadJAHw5k_Bb8EIZEiSylZov3PsTcQK4tTV_E_AVr-E7xycnyoYFzq1UYpqNk33MSL_Voh6k9xHjW-KbgiDcIGpmjMPmfzHDTO2vLImEOIdvvHK1vf0tslEcdQOQia9e4tRpx01jXJesw?width=1156&height=768&cropmode=none" width="1156" height="768" />
<img src="https://gxb3mq.db.files.1drv.com/y4m-jdmn0agczz3o46-iLE0_uuD1P2ftHWum2FBJRCXBTgUI0Vod-GFSEjofuJP-WWYTA_z4GPWkkB-ji4nao51cndv-CEsh2SMJS0OBUbZOxBDSWz-51g8FCHf_SJPjA57HuZ2Tz3-KBjmipc_o0YUuO7F4kYaDRxIPwcp4l5vrluAS1RGY2gd9CmIPYpkmgLqA7NSZ2TbGTiQOAW4hIwoVw?width=1600&height=777&cropmode=none" width="1600" height="777" />
<img src="https://hrb3mq.db.files.1drv.com/y4mprBmeKr-oUqn3d-3J9rXYR553DmZ05x6Hf8yyyFz9p3Bbz3pDkZSVls2J8E2GmnPY4p51X2jHM_0AwbRuCxW0_Y7Wm8f1VihcCqw6PPDIkKrroc8GCCZJVzUL5N5d5Qv6N4etfxSeKpt7jD-qo4jWscB7uCjxJ1Sa9l8vlb7aoYR4PYm13lbGqc_z8dOpuzzLxMbRIcckF8X97xzLLYETA?width=777&height=1600&cropmode=none" width="777" height="1600" />
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