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Känslor och smärta påverkar varandra - Elsa
Känslor och smärta påverkar varandra
Att vår smärta påverkar våra känslor kanske inte är något som förvånar. Men forskningen visar även på det omvända, att våra känslor kan påverka hur vi upplever smärta. Därför kan det vara bra att bli medveten om sina känslor och acceptera dem.
Känslor har en viktig funktion för oss människor. När en känsla uppstår ger den både information om vår upplevelse och ger oss också impulser för att agera.
Vid en en kronisk diagnos kan det uppstå många olika känslor beroende på vad som sker i tillvaron och hur kroppen mår. Att uppleva symtom, att just ha diagnostiserats, genomgå ett första skov eller att ha levt med diagnosen under längre tid är några exempel på vad som kan påverka känslolivet.
Koppling mellan känslor och smärta
Flera vetenskapliga studier har visat att smärta påverkar känslor och att känslor påverkar smärta. Sinne och kropp är så nära sammankopplade. Det innebär att exempelvis symtomen och de känslor vi har inför dem kan samspela.
Ett antal studier har undersökt förhållandet mellan smärta och hur personer mår emotionellt. En studie från 2017 i tidskriften Psychosomatic Medicine fann att kopplingen mellan depression och reumatoid artrit (RA) går åt båda håll. Smärta från RA kan förvärra depression, vilket i sin tur gör det svårare att hantera RA-symtomen. Det beror delvis på att smärta orsakar stress och stress orsakar en frisättning av kemikalier som förändrar humöret. När humöret förändras finns det en dominoeffekt. Det är svårare att sova och stressnivåerna kan stiga. Enkelt uttryck verkar ångest och depression påverka smärta eller göra det svårare att hantera smärta. (2)
När leder eller andra delar av kroppen gör ont kan du bära på känslor som ilska, nedstämdhet eller oro. Positiva tankar däremot, verkar kunna minska upplevelsen av smärta. Att njuta av en fin utsikt och dricka en kopp kaffe kan helt enkelt vara lindrande.
Hur kan jag ta hand om mina känslor?
Oavsett var du befinner dig i din emotionella resa med din diagnos, finns det många sätt att ta hand om ditt välmående. Att lära känna dina känslor och ta hand om dem är ett viktigt steg för att må bra. Det finns inte ett sätt att hantera känslor som är bra för alla. Vi måste alla sätta oss ned med vår egen personliga verktygslåda och lära känna vilket sätt som funkar för just en själv. (1)
Ett första steg är att fundera över följande:
Hur känner du dig oftast?
Är det lätt för dig att identifiera dina känslor?
Hur hanterar du dina känslor?
I boken Himmel, helvete och allt däremellan – om känslor, beskriver psykologen och psykoterapeuten Anna Kåver vikten av att börja med att bli medveten om vilka känslor du har och varför. Självkänsla bygger till stor del på att vi känner till vad som utlöser våra unika känslomönster och att vi accepterar att vi har dem. Då blir tillvaron lättare att hantera. Känslor kommer vi alltid att ha, men vi kan påverka hur de styr våra liv. (2)
När du känner en känsla kan du börja med att försöka bli nyfiken på den. Gå på upptäcktsfärd. Observera och sätt ord på din känsla. Hur känns den i din kropp?
Vad utlöste din känsla? En händelse, någon annans beteende eller dina egna tankar och fantasier? Vilket budskap har din känsla, vad vill den få dig att göra?
Besluta dig sedan för att bara ha känslorna och påminn dig om att de är som havets vågor- de kommer, kulminerar och ebbar ut. Värdera inte, känslorna kan inte vara rätt eller fel, de bara är. Oftast är de helt begripliga utifrån situationen. Kämpa inte emot. Acceptera gång på gång.
Fråga dig sedan vad du kan och behöver göra i situationen, trots att du känner som du gör. Gå vidare med det som du behöver göra. (3)