Ψυχολογία
Εμπιστοσύνη: Κερδίζεται ή χαρίζεται;
Πόσο στερεότυπη είναι η φράση “κερδίζω την εμπιστοσύνη”! Σε σημείο που ίσως η λέξη “κερδίζω” γίνεται αυτονόητος συνειρμός δίπλα στη λέξη “εμπιστοσύνη” . Κι όμως για τις σχέσεις μας είναι πολύ πιο βοηθητικό όταν η εμπιστοσύνη χαρίζεται αντί να κερδίζεται.
Η πεποίθεση ότι σε μια σχέση η εμπιστοσύνη προς τον άλλον θα πρέπει να κερδηθεί από αυτόν, αποτελεί μια στάση μας μέσα στη σχέση αυτή.
Με βάση την οπτική αυτή, ο άλλος πρέπει να αγωνιστεί για να αποκτήσει την εμπιστοσύνη μας και περιμένουμε συνεπώς να την κερδίσει αποδεικνύοντας ότι τη δικαιούται και ότι την αξίζει.
Μέσα λοιπόν από μια τέτοια προσδοκία και εμείς και ο άλλος μπαίνουμε σε μια σχέση αξιολόγησης. Εμείς γινόμαστε αυτός που περιμένει να ‘δει’ και ο άλλος που προσπαθεί να ‘δείξει’. Πόσο κουραστικό ακούγεται και για τους δυο; Είναι τουλάχιστον αποτελεσματικό;
Ας το δούμε μέσα από ένα παράδειγμα ζευγαριού και σε ότι αφορά την αναγνώριση του συντρόφου ως ‘καλός πατέρας’ από τη γυναίκα.
Το να περιμένει η μητέρα από τον πατέρα των παιδιών της να της κερδίσει την εμπιστοσύνη, συνεπάγεται στενή παρακολούθηση της συμπεριφοράς του. Στο μυαλό της όσο πιο στενά παρακολουθεί, τόσο πιο αξιόπιστο θα είναι το συμπέρασμα της ότι είναι ικανός πατέρας. Αυτό την κάνει πολύ προσεκτική στην παρακολούθησή της και αυστηρή στην αξιολόγησή της.
Από την άλλη πλευρά, ο πατέρας βιώνει την αξιολόγησή του μέσα στη σχέση τους. Λίγο οι συνεχείς ερωτήσεις, λίγο οι διαρκείς υποδείξεις, λίγο το ύφος στη φωνή της, άλλωστε η επιφύλαξη δύσκολα κρύβεται. Αυτά θα τον κάνουν είτε πιο αγχωμένο στην επαφή με τα παιδιά είτε πιο θυμωμένο απέναντι της. Πιο προσεκτικό; Ίσως.
Θα δώσει όμως τον καλύτερο εαυτό του στο ρόλο του πατέρα; Μάλλον όχι, γιατί σπάνια δίνουμε τον καλύτερο εαυτό μας σε δοκιμασίες.
Τον καλύτερο εαυτό μας τον δίνουμε όταν ελεύθερα και συγκεντρωμένα λειτουργούμε απολαμάνοντας αυτό που κάνουμε. Τις στιγμές που θα φροντίζει τα παιδιά ίσως να προσπαθεί υπερβολικά να συμμορφωθεί σε οδηγίες της γυναίκας του ή να θυμώνει που τις ακολουθεί ενώ δε συμφωνεί- αντι συγκεντρωμένα να αφοσιώνεται στα παιδιά εκείνη τη στιγμή.
Έτσι λοιπόν, από τη μία ο πατέρας των παιδιών δε θα λειτουργεί στο βέλτιστο των δυνατοτήτων του αλλά και η μητέρα μόνο εμπιστοσύνη δε θα νιώθει!
Συνήθως αυτό που συμβαίνει είναι να βρίσκουμε αυτό που ψάχνουμε τη στιγμή που ένα πλήθος άλλων πληροφοριών είναι μπροστά στα μάτια μας. Έτσι κατά πάσα πιθανότητα η μητέρα αυτή στρέφοντας την προσοχή της προς τα λάθη του μπαμπά αυτά και να βρίσκει, προσπερνώντας δείγματα που της δείχνουν θετικές συμπεριφορές του.
Το να θέτουμε σε αξιολόγηση κάποιον ώστε να τον εμπιστευτούμε βασίζεται στη σκέψη μας ότι δεν αξίζει την εμπιστοσύνη μας εκτός και αν μας αποδείξει το αντίθετο(!).
Στηρίζεται λοιπόν στις προκαταλήψεις μας και τη δυσπιστία μας που σίγουρα είναι αρνητικές προδιαγραφές στη σχέση μας με τον άλλον. Από την άλλη, η πίστη στον άλλον και η αυτονόητη εμπιστοσύνη αφήνει και τους δυο ελεύθερους να λειτουργήσουν και να υπερβούν τις δυνατότητές τους μέσα στη σχέση.
Τι έχει συμβεί με αυτούς που εμπιστευτήκαμε τελικά; Πρώτα εμπιστευτήκαμε και μετά συνεργαστήκαμε ή η αυθόρμητη εμπισοσύνη βοήθησε τον άλλον να συνεργαστεί και να σταθεί συνεπής στη θέση του;
Την κέρδισαν την εμπιστοσύνη μας ή χαρίζοντας τη γενναιόδωρα ως αποτέλεσμα αυτής της γενναιοδωρίας μας ανταποκρίθηκαν θετικά;
Εύα Θεοδοσιάδου
Ψυχολόγος- ψυχοθεραπεύτρια
Ψυχολογία
Δεν ακούει κανέναν το παιδί σας; Χρησιμοποιείστε τη μέθοδο «Γκάντι»
Το μικρό σας σας χτυπάει, αρνείται να σας υπακούσει… Με λίγα λόγια, μπροστά σας έχετε έναν μικρό… αντάρτη.
Με τη συμπεριφορά του πραγματικά σας φέρνει στα όριά σας. Τι κάνουμε λοιπόν; Σε αυτές τις δύσκολες περιπτώσεις μπορεί να βοηθήσει μια νέα μέθοδος. Το όνομά της; Ειρηνική αντίσταση! Πρότυπό της; Ο Μαχάτμα Γκάντι.
Ακόμη και τα πιο ήρεμα και υπάκουα πιτσιρίκια κάποια στιγμή αναστατώνουν τους γονείς τους. Γι’ αυτό και οι μικροεντάσεις δεν λείπουν σχεδόν από καμία οικογένεια. Είτε γιατί ο μικρός δεν μάζεψε τα παιχνίδια του από το καθιστικό είτε γιατί τα αδελφάκια τσακώνονται μεταξύ τους για το τελευταίο ποτήρι χυμό, με αποτέλεσμα ο μπαμπάς ή η μαμά να αναγκάζεται να βάζει τις φωνές. Όλα αυτά είναι απολύτως φυσιολογικά και συμβαίνουν και στις… καλύτερες οικογένειες.
Αν όμως το τρίχρονο πιτσιρίκι σας σας χτυπάει, αν το πεντάχρονο αγοράκι σας προσβάλλει και κοροϊδεύει τη νηπιαγωγό του, αν σας πιέζει ζητώντας διάφορα πράγματα με επίμονο και άσχημο τρόπο (π.χ. λειχουδιές, χρήματα, περισσότερη τηλεόραση), αν πρέπει να το παρακαλάτε με τις ώρες για να πάει στο κρεβάτι ή να φάει όλο το φαγητό του ή αν σας απειλεί ότι θα «αυτοκτονήσει», τότε τα πράγματα αλλάζουν.
Εδώ δεν πρόκειται για συνηθισμένες σκανδαλιές και γκρίνιες, αλλά για προβληματική συμπεριφορά. Ανεξάρτητα από τις αιτίες της, αυτή η συμπεριφορά διαταράσσει την οικογενειακή ισορροπία και φέρνει τα… πάνω κάτω στο σπίτι. Οι γονείς ταλαντεύονται ανάμεσα στην οργή και την απελπισία, τα πιτσιρίκια δοκιμάζουν τα όρια και τα νεύρα του μπαμπά και της μαμάς και απολαμβάνουν την εξουσία τους.
Υπάρχει… σωτηρία; Ναι! Αρκεί να ακολουθήσετε τη νέα τακτική που προτείνει ο καθηγητής Ψυχολογίας στο Πανεπιστήμιο του Τελ Αβίβ, Ηaim Omer, η οποία βασίζεται στη στάση και τη φιλοσοφία του Μαχάτμα Γκάντι. Δηλαδή στην ήρεμη μεν αλλά αποτελεσματική αντίσταση.
Ο Ινδός πολιτικός είχε καταφέρει να πηγαίνει κόντρα στους Βρετανούς αποικιοκράτες, χωρίς όμως η σύγκρουσή τους να βγαίνει εκτός ελέγχου και να οδηγεί σε καταστροφή. Ποιο ήταν το «όπλο» του; Η ειρηνική, χωρίς χρήση βίας, αντίσταση. Δεν θα μπορούσαν άραγε και οι γονείς να επωφεληθούν από αυτή την τακτική;
Μια πρωτοποριακή μέθοδος
Εδώ και πολλά χρόνια ο καθηγητής Ψυχολογίας Ηaim Omer δουλεύει και δοκιμάζει τη μέθοδό του σε οικογένειες στη Γερμανία και το Ισραήλ. Όλοι οι γονείς που συμμετέχουν στις έρευνές του μοιάζουν μεταξύ τους. Δηλαδή είναι μαμάδες και μπαμπάδες που έχουν μια ολέθρια έχθρα με τα μικρά τους, που βρίσκονται σε διαρκή σύγκρουση εξουσίας με τα πιτσιρίκια τους, συνήθως για ασήμαντες αφορμές.
Ή, από την άλλη, είναι γονείς που έχουν… παραδώσει τα όπλα και έχουν γίνει παιχνιδάκι στα χέρια του απαιτητικού παιδιού τους. Μάλιστα, ήδη η μέθοδος του καθηγητή Omer χρησιμοποιείται με επιτυχία από τους ειδικούς παιδοψυχολόγους στη Γερμανία σε μικρά και μεγάλα παιδιά.
Ποιο είναι, όμως, το μυστικό της νέας μεθόδου; Λοιπόν, οι γονείς, ανεξάρτητα από την ηλικία του παιδιού τους, θα πρέπει να σταματήσουν να «απαντούν» στις προκλήσεις του και να μην παρασύρονται σε μια κόντρα που δεν οδηγεί πουθενά, σε αυτόν το φαύλο κύκλο τού «Θα το κάνεις»-«Όχι, δεν θα το κάνω». Τι σημαίνει αυτό στην πράξη; Ας δούμε τι προτείνει η νέα μέθοδος:
Όχι κήρυγμα
Οι γονείς πρέπει να σταματήσουν το κήρυγμα, τα παρακάλια, τις ατέλειωτες συζητήσεις. Το μόνο που καταφέρνουν με όλα αυτά είναι να εξαντλούνται οι ίδιοι και στο τέλος το μικρό να κάνει τελικά το δικό του!
Ψυχραιμία και όχι άμεσες αντιδράσεις
Οι γονείς πρέπει να μάθουν να παραμένουν ήρεμοι σε έντονες καταστάσεις και να μην παρασύρονται από την ένταση της στιγμής. Αν, για παράδειγμα, το μικρό τους τους χαστουκίσει, θα πρέπει να μείνουν αρχικά σιωπηλοί και να συλλογιστούν αυτό που συνέβη.
Έτσι θα συγκρατήσουν την οργή τους, που μπορεί να οδηγήσει σε λάθος αντιδράσεις. Θα «απαντήσουν» στην κακή συμπεριφορά του παιδιού τους μόνο αφού περάσει κάποιος χρόνος: μισή ώρα αν το παιδί είναι κάτω των 6 ετών και μία μέρα αν είναι μεγαλύτερο.
Ξεκαθάρισμα… λογαριασμών με «Sit-in»!
Θα πρέπει να είναι ξεκάθαροι και σαφείς με το παιδί! Δηλαδή, θα πρέπει να του ανακοινώσουν ότι από εδώ και στο εξής δεν θα ανέχονται πια την άσχημη συμπεριφορά του. Επειδή όμως ένα πεντάχρονο που χτυπάει π.χ. συστηματικά τα συνομήλικά του ή φέρεται πολύ άσχημα στη μητέρα του δεν… παίρνει και πολύ στα σοβαρά υπόψη του τέτοιου είδους ανακοινώσεις, θα πρέπει οι γονείς να κάνουν την ανακοίνωσή τους με τον πιο σωστό τρόπο. Ποιος είναι αυτός;
Το «Sit-in». Δηλαδή, οι γονείς θα πρέπει να κάνουν «κατάληψη» στο δωμάτιο του παιδιού, να καθίσουν σε μια καρέκλα και να πουν με πολύ σοβαρό ύφος στο μικρό ότι δεν πρόκειται να ανεχτούν πια τη συμπεριφορά του και ότι περιμένουν, εδώ και τώρα, από εκείνο, τις προτάσεις του για να λυθεί το πρόβλημα.
Όπως τονίζουν οι ειδικοί της μεθόδου, «με το Sit-in δεν επιβάλλουμε τίποτα στο παιδί, αλλά αντίθετα το ενθαρρύνουμε να βρει μόνο του τη λύση. Οι γονείς δεν είναι ούτε αυθεντίες που γνωρίζουν τα πάντα ούτε ρομπότ-παιδαγωγοί που μοιράζουν επιβραβεύσεις ή τιμωρίες».
Μια αγκαλιά στις δύσκολες στιγμές
Αν το παιδί είναι μικρό (2-3 ετών) και έχει κάποιο από τα γνωστά ξεσπάσματα θυμού αυτής της ηλικίας, δηλαδή πέφτει στο πάτωμα, ουρλιάζει, καταστρέφει αντικείμενα ή απειλεί να κάνει κακό στον εαυτό του, οι γονείς μπορούν να το ηρεμήσουν με μια λαβή που ονομάζεται «η αγκαλιά της αρκούδας».
Σε αυτή την περίπτωση ο ενήλικος παίρνει το παιδί στην αγκαλιά του και κλείνει σφιχτά γύρω του τα χέρια του, έτσι ώστε το μικρό να μην μπορεί να κάνει καμία κίνηση. Το μήνυμα που παίρνει το πιτσιρίκι είναι το εξής: «Είμαι εδώ. Θα μείνω εδώ. Δεν θα σε αφήσω να συνεχίσεις αυτό που κάνεις».
Μάρτυρες «υπεράσπισης»
Συνήθως οι γονείς επιθετικών παιδιών αισθάνονται ντροπή για τη συμπεριφορά του μικρού τους και αποφεύγουν να μιλούν γι’ αυτό το θέμα. Σύμφωνα με τους ειδικούς, όμως, είναι σημαντικό να σπάσουν τη σιωπή τους και να αναζητήσουν τη βοήθεια κάποιου δικού τους άνθρωπου: είτε μιας φίλης, είτε ενός θείου ή θείας του παιδιού.
Αυτό το άτομο μπορεί να μεσολαβήσει στους καβγάδες τους με το μικρό, να χρησιμεύσει ως «μάρτυρας υπεράσπισης» των γονιών και να δείξει στο παιδί ότι βρίσκει σωστή την απόφαση και τη θέση του μπαμπά ή της μαμάς. Ας μην ξεχνάμε ότι ο κύκλος των γονιών -οι φίλοι και οι συγγενείς- παίζει σπουδαίο ρόλο για τα παιδιά, αφού αντιπροσωπεύει για εκείνα τον κόσμο των ενηλίκων.
Βλέποντας το μικρό ότι αυτός ο κόσμος αποδέχεται και στηρίζει τους γονείς, ηρεμεί και αισθάνεται μεγαλύτερη ασφάλεια και σιγουριά για τους δικούς του, τους σέβεται και τους υπολογίζει.
Mαζί στο γραφείο
Αν το παιδί είναι μεγαλύτερο, οι γονείς μπορούν να εφαρμόσουν την τακτική «Τime-in». Δηλαδή, το παιδί είναι υποχρεωμένο να περάσει μία μέρα με τον μπαμπά ή τη μαμά στο χώρο της εργασίας τους.
Τα οφέλη
Εφαρμόζοντας αυτή τη μέθοδο, οι γονείς κερδίζουν πολλά. Πρώτα απ όλα, αποκτούν υπόσταση ως γονείς. Τι σημαίνει αυτό; Ότι παύουν να είναι… αόρατοι για το μικρό. Έτσι γίνονται πιο δυνατοί και κάνουν αισθητή την παρουσία τους. Και αυτή η δύναμη είναι το αντίθετο της εξουσίας, που καταπιέζει και εξουδετερώνει το παιδί. Ας μην ξεχνάμε ότι οι τιμωρίες και οι απειλές απομακρύνουν το παιδί από το γονιό.
Αντίθετα, η δύναμη που πηγάζει από την ειρηνική αντίσταση φέρνει το παιδί πιο κοντά στο γονιό, γίνεται μια γέφυρα επικοινωνίας.
Τα παιδιά αναπτύσσονται πιο σωστά όταν αισθάνονται όχι μόνο την αγάπη και την τρυφερότητα των γονιών τους, αλλά και τη δύναμή τους και την αποφασιστικότητά τους. Είναι δύσκολο φυσικά να κάνεις το παιδί σου να σε βλέπει έτσι κάθε μέρα: τρυφερό αλλά και δυνατό.
Η μέθοδος Γκάντι, λοιπόν, προσπαθεί να συνδυάσει με τον καλύτερο και πιο άμεσο τρόπο αυτά τα δύο στοιχεία. Η ειρηνική αντίσταση μπορεί, πραγματικά, να βοηθήσει τους γονείς να αποκαταστήσουν την ισορροπία στην οικογένειά τους. Και, μάλιστα, από τη στιγμή που θα τα καταφέρουν, είναι πια περιττή…
Ναι μεν, αλλά…
Υπάρχει και αντίλογος σε αυτή τη μέθοδο. Ορισμένοι ειδικοί τη βρίσκουν υπερβολικά σκληρή και δύσκολη για τους γονείς και τα παιδιά. Μπορεί να μη χρησιμοποιούν οι γονείς βία, αλλά, από την άλλη, μήπως με αυτή την τακτική απλώς καταπιέζουν την παρόρμησή τους και επιβάλλουν την εξουσία τους με έναν άλλον τρόπο; Ο καθηγητής Omar γνωρίζει αυτό τον κίνδυνο. Όμως, όπως τονίζει, η σχέση παιδιού και γονιού έχει πάντα το στοιχείο της εξουσίας, αφού οι γονείς είναι εκείνοι που θα πρέπει να βάζουν τα όρια.
Η ειρηνική αντίσταση μπορεί να είναι «ειρηνική», αλλά ταυτόχρονα είναι και δυναμική, ενώ ο στόχος των γονιών που την εφαρμόζουν δεν είναι να νικήσουν… το παιδί. Η μαμά και ο μπαμπάς που ακολουθούν αυτή τη μέθοδο πρέπει να είναι ταυτόχρονα και τρυφεροί με τα μικρά τους. Θα πρέπει να τους λένε το «σ’ αγαπώ» και να τους δείχνουν έμπρακτα την αγάπη τους και το σεβασμό τους.
Δεν πρέπει να αποφεύγουν να «καλομαθαίνουν» το μικρό ταραξία με μια εκδρομή ή μια έξοδο για γλυκό. Όμως, αυτό θα πρέπει να το κάνουν χωρίς ανταλλάγματα, π.χ. «Αν είσαι φρόνιμος, θα πάμε σινεμά», και να δείξουν απλά στο πιτσιρίκι τους πόσο πολύ το υπολογίζουν και το εκτιμούν.
Τι είναι το «Sit-in»
O γονιός (ή και οι δύο γονείς) μπαίνει στο δωμάτιο, κλείνει πίσω του την πόρτα και κάθεται σε μια καρέκλα μπροστά στην είσοδο του παιδικού δωματίου. Με ήρεμη φωνή λέει στο παιδί: «Δεν αποδέχομαι άλλο αυτό που κάνεις (π.χ. το ότι χτυπάς και βρίζεις τα άλλα παιδιά κ.ά.). Θα μείνω εδώ και θα περιμένω από εσένα τις προτάσεις σου για το πώς μπορεί να βελτιωθεί η κατάσταση στο μέλλον».
Ο μπαμπάς (ή η μαμά) δεν πρέπει να ανοίξει διάλογο με το παιδί, να το προκαλέσει ή να απαντήσει στις προκλήσεις του. Αν το μικρό απλώσει το χέρι του, μπορεί να αμυνθεί, αλλά όχι με φωνές ή ανταποδίδοντας το χτύπημα. Στην περίπτωση που το παιδί κάνει σοβαρές προτάσεις για τη λύση του προβλήματος, θα πρέπει ο γονιός να τις συζητήσει μαζί του.
Αν πάλι το παιδί δεν προτείνει τίποτε, τότε ο γονιός θα πρέπει να παραμείνει στο δωμάτιο (μισή ή μία ώρα, ανάλογα με την ηλικία του παιδιού). Αν τελικά το «Sit-in» δεν φέρει αποτέλεσμα, μπορεί να το επαναλάβει την επόμενη ή τις επόμενες μέρες. Όπως έχουν δείξει οι έρευνες, η συμπεριφορά του παιδιού καλυτερεύει ύστερα από μερικά «Sit-in». Προσοχή όμως! Το «Sit-in» δεν πρέπει να γίνεται αμέσως μετά από κάποιον καβγά.
Ψυχολογία
Όταν αρρωσταίνει η ψυχή, πονά και το σώμα
Η ψυχή (νόηση) και το σώμα αποτελούν ένα ενιαίο και αδιάσπαστο σύνολο. Οταν για οποιονδήποτε λόγο πάσχει το ένα, αναπόφευκτα πλήττεται και το άλλο. Γνωρίζουμε πλέον και αποδεχόμαστε επιστημονικά ότι ο ανθρώπινος οργανισμός αντιμετωπίζεται ως μια ενιαία ψυχοβιολογική οντότητα.
Το σύμπτωμα αντιμετωπίζεται σαν ένα στάδιο της «εξέλιξης» που έχει κάποιο νόημα, ή υποδηλώνει συχνά τη διαταραγμένη σχέση του ατόμου με το περιβάλλον του.
Τα σωματικά συμπτώματα όταν η ψυχή νοσεί
Στην τρέχουσα πραγματικότητα της πανδημίας που διαβιούμε, το άγχος, ο φόβος και η ανασφάλεια, καθώς και τα έντονα συναισθήματα θλίψης, εγκατάλειψης, έλλειψης στόχου και νοήματος όπως και αυτά της απομόνωσης που προκύπτουν, τόσο σε προσωπικό όσο και σε κοινωνικό επίπεδο, μπορεί να οδηγήσουν σε ψυχοσωματικά συμπτώματα, όπως για παράδειγμα το σύνδρομο χρόνιας κοπώσεως, συχνουρία, πονοκέφαλος, ζαλάδες, αιμωδίες (μυρμηγκιάσματα), προβλήματα μνήμης (αιτία είναι η διάσπαση προσοχής από το άγχος που δημιουργεί προβλήματα στην αποθήκευση και στην ανάκληση των αποθηκευμένων στην μνήμη πληροφοριών), ανορεξία, ή αυξημένη όρεξη, βουλιμία, νυκτερινή ενούρηση σε παιδιά και εφήβους.
Το όποιο σύμπτωμα πάντα χρήζει ιατρικής εξέτασης, διάγνωσης και κατάλληλης ιατρικής αντιμετώπισης, από εξειδικευμένους γιατρούς. Οταν όμως γίνουν οι απαραίτητες εξετάσεις και αποκλειστεί ο παθολογικός παράγοντας, τότε κάποιος ψυχοσωματικός παράγοντας εμπλέκεται και επηρεάζει τον οργανισμό.
Ποιοι κινδυνεύουν περισσότερο και γιατί
Σύμφωνα με τη διεθνή βιβλιογραφία:
* Αναίτιους παθολογικά πονοκεφάλους έχουν συνήθως οι άνθρωποι που είναι πολύ αυστηροί με τον εαυτό τους και τελειομανείς.
* Προβλήματα στο στομάχι (χωρίς ιατρική – παθολογική αιτία) ή στο έντερο συνήθως συνδέονται με τον φόβο ή και την ανασφάλεια.
* Ο έντονος, συχνός, καταπιεσμένος και συσσωρευμένος θυμός συχνά προκαλεί ψυχοσωματικά συμπτώματα και είναι γενικότερα δείκτης δυσφορίας και μειωμένης λειτουργικότητας του ατόμου.
Πού οδηγεί ο φόβος και ο θυμός
Οταν κάποιος νιώθει έντονο φόβο, θυμό ή ανησυχία μπορεί να αναπτύξει ταχυκαρδία, αίσθημα αδιαθεσίας (ναυτία), τρέμουλο, εφίδρωση, πονοκέφαλο, έναν «κόμπο» στο στομάχι, γρήγορη αναπνοή.
Εκφράστε το συναίσθημα
Η έκφραση των συναισθημάτων είναι το «κλειδί» της ψυχοσωματικής ισορροπίας. Οταν καταπνίγουμε τον θυμό, την οργή ή τη θλίψη, τότε αυτά είναι πολύ πιθανό να αναδυθούν με τη μορφή ενός σωματικού συμπτώματος.
* Είναι σημαντικό να βλέπουμε τα πράγματα στις σωστές τους διαστάσεις. Δεν είναι λίγες οι φορές που χάνουμε την ψυχραιμία μας και μεγαλοποιούμε τα ζητήματα που αντιμετωπίζουμε, γεγονός που δεν μας βοηθά να αντιμετωπίσουμε τις καταστάσεις με δημιουργικό και αποτελεσματικό τρόπο.
* Η σωματική άσκηση μπορεί να συμβάλει στην αποφόρτιση από το στρες και στη βελτίωση της διάθεσης. Το ίδιο μπορούμε να επιτύχουμε και φροντίζοντας να εκπληρώσουμε έναν στόχο που έχουμε αφήσει σε εκκρεμότητα για μεγάλο χρονικό διάστημα ή βελτιώνοντας τη σχέση μας με ανθρώπους που είναι σημαντικοί στη ζωή μας.
Αγαπήστε, αποδεχθείτε και βελτιώστε τον εαυτό σας
* Αναγνωρίστε με ποιον τρόπο επηρεάζει το άγχος τον οργανισμό σας.
* Μειώστε τα δυσάρεστα γεγονότα – απομακρυνθείτε από τοξικούς ανθρώπους και καταστάσεις.
* Αντικαταστήστε δυσλειτουργικές συμπεριφορές με άλλες, πιο βοηθητικές.
* Επικοινωνήστε έστω και διαδικτυακά με ανθρώπους που θέλετε και νιώθετε καλά και ευχάριστα μαζί τους. Μοιραστείτε όλα αυτά τα αρνητικά συναισθήματα και αντικαταστήστε τα με άλλα, πιο θετικά και ευχάριστα.
* Οραματιστείτε το μέλλον θετικά και θέστε στόχους μικρούς και μεγαλύτερους.
* Βρείτε το προσωπικό σας νόημα, τι είναι και τι όχι σημαντικό για εσάς και εργαστείτε προς αυτή τη κατεύθυνση.
* Ζητήστε τη συνδρομή και τη βοήθεια που χρειάζεστε και διεκδικήστε μια ευτυχισμένη και υγιή ψυχοσωματικά ζωή.
ΜΟΤΟ
«Πριν αποφασίσουμε ποια θεραπεία θα ακολουθήσουμε για το σώμα, πρέπει πρώτα να έχουμε θεραπεύσει το τραύμα της ψυχής» είπε τόσο εμπνευσμένα και ρεαλιστικά ο Ιπποκράτης
Από τη Βάσω Μακαρώνη, κλινική ψυχολόγο, ψυχοθεραπεύτρια.
Ψυχολογία
Τι θα κρατήσουμε από το λοκντάουν στη ζωή μετά
Τρέχαμε για να προλάβουμε και δεν είχαμε χρόνο για τίποτε και ξαφνικά ο χρόνος πάγωσε. Τρομαγμένοι, κλειστήκαμε στα σπίτια μας… Κι έτσι μαγειρέψαμε, κοιμηθήκαμε, είδαμε ταινίες, φάγαμε με την οικογένειά μας, ξεκαθαρίσαμε τις ντουλάπες μας, πειραματιστήκαμε με την κηπουρική, το μακιγιάζ, τις χειροτεχνίες… Τι θα κρατήσουμε από όλα αυτά;
Ο μόνος τρόπος για να περάσει κάποιος το λοκντάουν –όπως καταλάβαμε όλοι μας, χάρη στην εμπειρία μας τον τελευταίο χρόνο – είναι το να αντιμετωπίζει την κάθε μέρα χωριστά χωρίς να σκέφτεται το αύριο ή το μέλλον. Είναι μία συνθήκη δύσκολη, σκληρή, τρομακτική… Τώρα που όμως αρχίζουμε σιγά-σιγά και βλέπουμε το φως στην άκρη αυτού του τόσο σκοτεινού, μεγάλου και αποπνικτικού τούνελ αναρωτιόμαστε αν εκτός από όλα όσα χάσαμε αυτή τη χρονιά, που είναι πολλά και για κάποιους περισσότερα, υπάρχουν και κάποια που κερδίσαμε και τα οποία θα μπορέσουμε να πάρουμε μαζί μας όταν η ζωή μας γυρίσει τελικά στην προηγούμενή της κατάσταση.
Θα προσπαθήσω κι ας αποτύχει
Αν μου έλεγε κάποιος πριν από έναν χρόνο ότι φέτος θα μπορούσα χωρίς δυσκολία να φτιάξω σουφλέ σοκολάτας θα σκεφτόμουν ότι δεν με ξέρει καλά. Πόσο δε μάλλον αν μου έλεγε ότι εκτός από σουφλέ σοκολάτας θα μπορούσα πολύ άνετα να φτιάξω γαλακτομπούρεκο, εκμέκ, μπακλαβά, τάρτα μήλου (με δικό μου φύλλο), οποιαδήποτε πίτα τραβούσε η όρεξή μου, παστίτσιο, γεμιστά και άλλα πολλά. Και δεν είμαι η μόνη. Δεν λέω ότι πριν την πανδημία δεν μαγείρευα. Μαγείρευα. Αλλά δεν τολμούσα. Δεν είχα την πολυτέλεια του χρόνου αλλά ούτε και την τόλμη να διαλέξω μία συνταγή και, σαν να ξεκινούσα ένα καινούργιο άγνωστο ταξίδι, να την ολοκληρώσω. Και τότε ήρθε η καραντίνα και μας έκλεισε στα σπίτια μας, δίνοντάς μας την πολυτέλεια του προσωπικού χρόνου και παράλληλα τη διάθεση να διερευνήσουμε και να τεστάρουμε τις δυνατότητές μας. Και κάπως έτσι μαγειρέψαμε χωρίς να φοβόμαστε… Και όχι μόνο.
Κωδικός 6
Κανείς δεν εκτιμά την ελευθερία του αν δεν τη χάσει πρώτα. Κάπως έτσι έγινε και με τη σχέση μας με τη φύση, τη βόλτα στην παραλία, την άθληση στην εξοχή, το περπάτημα στο βουνό. Μόλις χάσαμε την ευκαιρία να μπορούμε να κάνουμε όλα τα υπόλοιπα στραφήκαμε στο πιο απλό, στο αρχέγονο και παράλληλα στο πιο αναγκαίο: Στην επαφή με την ομορφιά, την ενέργεια και την αισιοδοξία που μας δίνει το να βρισκόμαστε στη φύση. Κάποιοι μετακόμισαν στην επαρχία, άλλοι έκαναν τεράστιους περιπάτους με τα πόδια ή με ποδήλατο, άλλοι έτρεξαν, κολύμπησαν, φύτεψαν κήπους και μπαλκόνια. Αν χρειάζεται ένα και μόνο πράγμα να πάρουμε μαζί μας από τα όσα μάθαμε και κάναμε στο λοκντάουν, όταν η ζωή μας επιστρέψει στους φρενήρεις ρυθμούς της παλιάς μας καθημερινότητας, θα πρέπει να είναι η αγάπη και η σχέση που δημιουργήσαμε με τη φύση.
Σήμερα θα δουλέψω από το σπίτι
Η παραγωγικότητα των όσων δούλεψαν από το σπίτι στη διάρκεια αυτής της χρονιάς, όπου ο κορωνοϊός κυριάρχησε στη ζωή μας, αποδεικνύει ότι – όταν όλα γυρίσουν στους προηγούμενους ρυθμούς και επιστρέψουμε στα γραφεία μας – το να δουλεύουμε έστω κάποιες ημέρες από το σπίτι μπορεί να αποδώσει. Οσο για όλους όσοι νοσταλγήσαμε την κίνηση στον δρόμο προς τη δουλειά αλλά και τη συναναστροφή στο γραφείο με τους συναδέλφους μας, είναι σίγουρο ότι όταν ξαναγυρίσουμε στις προηγούμενες συνθήκες σύντομα θα νοσταλγήσουμε την εργασία από το σπίτι, έστω και περιστασιακά.
Ολοι μαζί στο τραπέζι
Ποιοι εργαζόμενοι είχαν την ευκαιρία να τρώνε με την οικογένειά τους συχνότερα από μία φορά την εβδομάδα ή τις 15 μέρες; Στη διάρκεια της καραντίνας είχαμε περισσότερο χρόνο με όσους κλείνει η πόρτα του σπιτιού μας με αποτέλεσμα να περάσουμε χρόνο μαζί, να μαγειρέψουμε μαζί, να παίξουμε, να τσακωθούμε και σίγουρα να φάμε. Ακόμα κι αν κάποια στιγμή βαρεθήκαμε, πράγμα λογικό και αναμενόμενο, δεν θα πρέπει να ξεχάσουμε να πάρουμε μαζί μας τη σημασία του χρόνου που περνάμε με τους ανθρώπους μας ακόμα και κάνοντας πράγματα τετριμμένα και αναμενόμενα, όπως το φαγητό στο ίδιο τραπέζι.
Δικαιούμαι να ξαπλώσω στον καναπέ να δω ταινία
Θυμάμαι ότι αφού γέννησα τον πρώτο μου γιο σκέφτηκα ότι πέρασε για μένα ανεπιστρεπτί η – προ παιδιών – ζωή, όπου «δικαιούμουν», χωρίς καμία τύψη, ενοχή ή εκκρεμότητα να ξαπλώσω στον καναπέ του σαλονιού και να απολαύσω μία, δύο ή και περισσότερες ταινίες. Αλλά ακόμα και όσο τα παιδιά μου μεγάλωναν εγώ και πάλι δεν είχα χρόνο…
Μέχρι που τον Μάρτιο του 2020 ξαφνικά ο χρόνος μού χαρίστηκε και αφού τακτοποίησα τα πάντα στο σπίτι μου, έλυσα όσες εκκρεμότητες μπορούσα και τα έβαλα όλα στη θέση τους, χαλάρωσα, αφού δεν μπορούσα να κάνω κι αλλιώς, και… τεμπέλιασα. Ο,τι κι αν σημαίνει η τεμπελιά για τον καθένα μας, όπως το να κοιμηθούμε περισσότερο το πρωί, να απολαύσουμε μία ή και δύο ταινίες, να διαβάσουμε το βιβλίο μας στη μέση της ημέρας, να ακούσουμε μουσική, να φτιάξουμε τα νύχια μας, ακόμα και να κοιτάμε το ταβάνι, αλλά όλα αυτά χωρίς καμία απολύτως τύψη ή ενοχή.
Αυτό το δικαίωμά μας στην τεμπελιά το οποίο έχουμε συνηθίσει να στερούμε από τον εαυτό μας αλλά και από τα παιδιά μας, χρειάζεται να το κρατήσουμε και μετά το λοκντάουν. Οταν η ζωή θα ξαναγίνει βιαστική και όλοι θα «πρέπει να είμαστε συνεχώς απασχολημένοι δημιουργικά και παραγωγικά». Τότε θα έχει αξία να θυμηθούμε ή να μην ξεχάσουμε πόσο χρειαζόμαστε αυτή την ξεκούραση χωρίς ενοχές και εκκρεμότητες να καραδοκούν για να μας ενοχλήσουν όσο εμείς ρεμβάζουμε απολαμβάνοντας τη ζωή, που δυστυχώς ή ευτυχώς δεν είναι τίποτε άλλο από το τώρα.
Τρέμω την ώρα που θα βοηθήσω τα παιδιά μου με το διάβασμα
Πριν τον κορωνοϊό το να βοηθήσω τα παιδιά μου με το διάβασμα μού φαινόταν τόσο δύσκολο όσο οι εξετάσεις για το πανεπιστήμιο. Αυτά να δυσανασχετούν κι εγώ να θυμώνω, να απογοητεύομαι και να απελπίζομαι. Μέχρι που χρειάστηκε όχι απλά να βοηθάω με τα μαθήματα αλλά και να υποκαταστήσω τον δάσκαλό τους κατά κάποιον τρόπο.
Και τότε συνειδητοποίησα ότι για να μπορέσω να τους βοηθήσω πραγματικά χρειαζόταν να κατανοήσω τη θέση τους: Τόσον καιρό μακριά από τους φίλους τους, τον δάσκαλό τους, πίσω από μία οθόνη να προσπαθούν να μάθουν καινούργια πράγματα. Και κάπως έτσι νιώθοντας κατανόηση για τη δύσκολη νέα κατάσταση στην οποία βρίσκονταν τα παιδιά μου αλλά κι εγώ μαζί τους, κατάφερα να τα βοηθήσω ουσιαστικά. Αυτή την κατανόηση θέλω να πάρω μαζί μου μετά το λοκντάουν. Για τα παιδιά μου, για όλους τους φίλους και τους αγαπημένους μου αλλά και για εμένα την ίδια.
Η διαφοροποίηση της μουσικής – η απόλυτη συνταγή επιτυχίας;
Όσο αφήνεις το παρελθόν να σε στοιχειώνει, τόσο λιγότερο θα απολαμβάνεις τη ζωή σου
Τάσος Λειβαδίτης: «Μάθε να αγαπάς αυτούς που δεν πληγώνουν την αγάπη»
Δε κλαίω γιατί είμαι αδύναμος! Κλαίω γιατί είμαι ζωντανός!
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uyetyl
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8 February 2022 at 8:34 pm
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9 February 2022 at 7:51 am
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13 February 2022 at 9:14 am
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13 February 2022 at 10:17 am
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kasearl
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herbroo
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phivale
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volver
13 February 2022 at 11:59 pm
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undulole
14 February 2022 at 1:59 am
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isairee
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creazen
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marmor
15 February 2022 at 1:23 am
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frewzym
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vitafanc
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julhary
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valividy
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iriblay
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jamayva
16 February 2022 at 1:13 am
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keallore
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ellifab
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raigil
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xyrepal
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imorex
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17 February 2022 at 8:12 am
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aloale
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wazisans
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garale
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colbla
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lemojani
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walpaci
21 February 2022 at 4:27 am
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isobkal
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haugui
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daroalme
24 February 2022 at 4:59 am
daroalme 67426dafae https://coub.com/stories/4022079-a-kha-anubhav-1080-video-mp4-blu-ray
arnfla
24 February 2022 at 6:59 am
arnfla 67426dafae https://coub.com/stories/3953088-download-thena-satyanarayana-raju-books-rar-epub-full-edition-ebook
chaldei
24 February 2022 at 9:01 am
chaldei 67426dafae https://coub.com/stories/3979230-zip-bola-raz-jedna-trieda-utorrent-full-ebook-pdf
marcoro
24 February 2022 at 11:01 am
marcoro 67426dafae https://coub.com/stories/4016977-exe-scargar-redcad-2-3-patch-professional-torrent-pc
barkbets
26 February 2022 at 7:28 pm
barkbets 31ebe8ef48 https://wakelet.com/wake/7-qmdy6L77FoCHDYPloIT
albyne
26 February 2022 at 10:25 pm
albyne 31ebe8ef48 https://wakelet.com/wake/5FQHMm1MfNglx6LnFpopf
cargreg
27 February 2022 at 12:34 am
cargreg 31ebe8ef48 https://wakelet.com/wake/3ruNTv0tyh-dYNenOp7DA
sanwat
27 February 2022 at 2:48 am
sanwat 31ebe8ef48 https://wakelet.com/wake/KyPfKRyO5Xh_8efSjO7kU
walvari
27 February 2022 at 5:27 am
walvari 31ebe8ef48 https://wakelet.com/wake/ELQovJ80DS55CegoJcnl2
elilory
27 February 2022 at 9:03 am
elilory 31ebe8ef48 https://wakelet.com/wake/rzh_eOVMr5aOfcfJienTq
remmhela
27 February 2022 at 12:32 pm
remmhela 31ebe8ef48 https://wakelet.com/wake/jXznpCZobGa9HVZOKQs6p
haltgod
27 February 2022 at 4:06 pm
haltgod 31ebe8ef48 https://wakelet.com/wake/OeBEB2To-SJRCQ6ABF-ih
ottmsch
27 February 2022 at 7:41 pm
ottmsch 31ebe8ef48 https://wakelet.com/wake/bev-Cz4_Uc1ZQLaRqTj-x
janivivi
1 March 2022 at 12:48 am
janivivi 00dffbbc3c https://coub.com/stories/4342961-educational-tech-logy-1-by-brenda-corpuz-and-paz-lucido-ebook-utorrent-full-edition-zip-epub
talitams
1 March 2022 at 2:00 am
talitams 00dffbbc3c https://coub.com/stories/4295043-daft-punk-random-access-memories-limited-box-set-32-full-patch-latest
rayldesh
2 March 2022 at 2:54 am
rayldesh 219d99c93a https://coub.com/stories/4378621-pc-silk-labo-005-78-ultimate-utorrent-full-version-32-exe
franjar
2 March 2022 at 4:56 am
franjar 219d99c93a https://coub.com/stories/4347829-my-pals-are-here-maths-1a-workbook-utorrent-rar-book-full-epub
marwagg
2 March 2022 at 9:01 am
marwagg 219d99c93a https://coub.com/stories/4368628-pdf-rac-by-rs-khurmi-book-rar-full-version-download
birejoly
2 March 2022 at 11:02 am
birejoly 219d99c93a https://coub.com/stories/4270887-trauma-logia-y-or-pedia-silber-scargar-download-rar-book-mobi-full-version
kakwarr
2 March 2022 at 1:03 pm
kakwarr 219d99c93a https://coub.com/stories/4309250-pro-uni-bios23-64bit-zip-windows-utorrent-keygen
olyhaw
2 March 2022 at 3:07 pm
olyhaw 219d99c93a https://coub.com/stories/4377132-catia-v5r19-cracked-full-version-final-x64-torrent-iso-key
walanj
2 March 2022 at 5:19 pm
walanj 219d99c93a https://coub.com/stories/4240771-nulled-won-rshare-dr-fone-activator-utorrent-ultimate-full-exe-64
jaedlat
2 March 2022 at 9:41 pm
jaedlat 219d99c93a https://coub.com/stories/4364445-license-arcsoft-portrait-torrent-keygen-free-pro-64bit-exe
natraqu
2 March 2022 at 11:47 pm
natraqu 219d99c93a https://coub.com/stories/4310066-pro-ewql-symphonic-orchestra-platinum-full-iso-cracked
simieliz
3 March 2022 at 1:49 am
simieliz 219d99c93a https://coub.com/stories/4239346-activation-ink-master-3-temporada-13-final-pc-32-download-full-rar
jenlau
3 March 2022 at 3:51 am
jenlau 219d99c93a https://coub.com/stories/4212648-bluray-raat-barota-paanch-720p-watch-online-hd-dubbed
latawal
3 March 2022 at 5:51 am
latawal 219d99c93a https://coub.com/stories/4361518-exe-benvista-pho-activator-serial-ultimate-pc-64bit
rawldeja
3 March 2022 at 7:53 am
rawldeja 219d99c93a https://coub.com/stories/4381075-solucionarioelectronica-patch-rar-full-build-windows-32bit-activator
marsjan
3 March 2022 at 9:51 am
marsjan 219d99c93a https://coub.com/stories/4340929-t-ura-the-three-cities-of-maya-pc-crack-free-rar-activator
goddavi
4 March 2022 at 5:47 am
goddavi d9ca4589f4 https://wakelet.com/wake/4jCFPEVy82Mi6d0xFYiyW
izusisa
4 March 2022 at 10:15 am
izusisa d9ca4589f4 https://wakelet.com/wake/wSCz9GnJhCnv9fUFfmOI1
futmig
4 March 2022 at 1:47 pm
futmig d9ca4589f4 https://wakelet.com/wake/rLWHusTua8cPHm3R9VCZp
jaleoma
4 March 2022 at 5:12 pm
jaleoma d9ca4589f4 https://wakelet.com/wake/1db5dhmWF-FSFZuUrSvRh
nabypac
4 March 2022 at 8:14 pm
nabypac d9ca4589f4 https://wakelet.com/wake/i_SIq2RVoZvJd4l8_AcRD
ciriell
4 March 2022 at 10:54 pm
ciriell d9ca4589f4 https://wakelet.com/wake/qEmxKU1rRgSPoKLWiQBub
reegped
15 March 2022 at 7:54 am
reegped 538a28228e https://coub.com/stories/4305387-windows-clone-x32-free-keygen-professional-utorrent
arywill
15 March 2022 at 11:07 am
arywill 538a28228e https://coub.com/stories/4353601-bukuajarvogelkimiaanalisiskuantitatifa-zip-32bit-full-version-latest-activation-utorrent-windows
davell
15 March 2022 at 1:39 pm
davell 538a28228e https://coub.com/stories/4213940-windows-kundli-2009-registration-full-keygen-rar-ultimate-32bit
roskat
15 March 2022 at 4:19 pm
roskat 538a28228e https://coub.com/stories/4221368-aladdin-dublat-in-ro-dubbed-torrents-mkv-hd-4k
gavmik
15 March 2022 at 5:40 pm
gavmik 538a28228e https://coub.com/stories/4330054-windows-dupe-exe-for-need-speed-un-torrent-64bit-iso-build-free
thishu
15 March 2022 at 7:50 pm
thishu 538a28228e https://coub.com/stories/4226520-hd-sample-3d-watch-online-watch-online-mkv
latken
15 March 2022 at 9:06 pm
latken 538a28228e https://coub.com/stories/4370964-behringer-bca-2000-driver-for-torrent-x64-free-professional-rar-pc-serial
sakvalm
15 March 2022 at 10:02 pm
sakvalm 538a28228e https://coub.com/stories/4219285-dreamweaver-cs6-x32-registration-professional-download-full
isrsce
15 March 2022 at 11:16 pm
isrsce 538a28228e https://coub.com/stories/4336756-pc-aureal-au8830-for-vista-and-7-by-guy-paddock-rar-license-torrent-iso-nulled-file
jamabrid
16 March 2022 at 2:24 am
jamabrid 538a28228e https://coub.com/stories/4380845-software-solutions-dummit-foote-abstract-algebra-chapter-7-rar-32bit-rar-pc-nulled-registration
marchry
16 March 2022 at 4:29 am
marchry 538a28228e https://coub.com/stories/4264893-marko-kloos-lines-of-parture-download-mobi-free-zip-book
gromar
16 March 2022 at 5:46 am
gromar 538a28228e https://coub.com/stories/4216369-torrent-izjava-dva-svedoka-obrazac-117-epub-full-edition-ebook-zip
anthea
16 March 2022 at 6:44 am
anthea 538a28228e https://coub.com/stories/4220894-sage-50-quantum-accounting-2013-activator-iso-64-windows-serial
halileva
16 March 2022 at 7:50 am
halileva 538a28228e https://coub.com/stories/4277158-legal-research-methodology-by-s-r-myneni-rar-book-epub-full-edition-download
jaidiani
16 March 2022 at 9:10 am
jaidiani 538a28228e https://coub.com/stories/4229481-windows-blufftitler-iso-build-32bit-torrent-registration-free
berlau
16 March 2022 at 9:53 am
berlau 538a28228e https://coub.com/stories/4237793-4k-ramaiya-vastavaiya-kickass-mkv-video-mp4-720p-free
birthol
16 March 2022 at 11:08 am
birthol 538a28228e https://coub.com/stories/4240576-watch-online-g-meo-y-julieta-avi-utorrent-subtitles-hd-1080p-watch-online
sadcail
16 March 2022 at 1:21 pm
sadcail 538a28228e https://coub.com/stories/4384568-full-neena-khanna-rma-logy-33-zip-torrent-ebook
peaumpy
16 March 2022 at 3:08 pm
peaumpy 538a28228e https://coub.com/stories/4243892-the-karate-kid-720p-torrent-mp4-movies-english-1080-watch-online
wynburt
16 March 2022 at 6:01 pm
wynburt 538a28228e https://coub.com/stories/4288534-download-rnado-joc-32-pc-exe-serial-full-version
maegmont
16 March 2022 at 7:23 pm
maegmont 538a28228e https://coub.com/stories/4227670-rque-720p-english-dvdrip-1080-mkv
sanbrae
16 March 2022 at 9:26 pm
sanbrae 538a28228e https://coub.com/stories/4290518-exe-online-player-mkvmerge-gui-v5-9-0-free-torrent-registration
vanfab
16 March 2022 at 11:34 pm
vanfab 538a28228e https://coub.com/stories/4333498-ez-drummer-twisted-kit-zip-activation-full-version-32-crack-windows
heinwan
17 March 2022 at 2:47 am
heinwan 538a28228e https://coub.com/stories/4286504-32bit-dope-wars-2-2-activator-cracked-torrent
셔츠룸
17 March 2022 at 1:57 pm
312296 866730forty folks that function with all the services Oasis provides, and he is really a extremely busy man, he 91779
alecoli
19 March 2022 at 3:21 am
alecoli b8d0503c82 https://coub.com/stories/4621433-cycling-74-max-7-license-utorrent-software-64-full-windows-zip
cyberhod
19 March 2022 at 4:19 am
cyberhod b8d0503c82 https://coub.com/stories/4699159-i-am-bad-boy-ring-torrent-zip-full-ultimate-x64
ellihal
19 March 2022 at 9:06 am
ellihal b8d0503c82 https://coub.com/stories/4623383-online-player-neat-activator-professional-windows-torrent-rar-32bit-nulled
jossig
19 March 2022 at 10:18 am
jossig b8d0503c82 https://coub.com/stories/4603493-positive-grid-bias-pedal-v2-3-1-incl-zip-download-pc-full-version-crack-32bit-activator
daspap
19 March 2022 at 11:39 am
daspap b8d0503c82 https://coub.com/stories/4521059-infinity-box-shell-ultimate-pc-full-crack-rar-torrent
kalladi
19 March 2022 at 12:55 pm
kalladi b8d0503c82 https://coub.com/stories/4721257-registration-hack-pack-for-wii-4-3e-pc-32-full-version
alakend
19 March 2022 at 2:24 pm
alakend b8d0503c82 https://coub.com/stories/4610175-montignac-za-hrvate-recepti-i-jelovnici-besplatan-geringfuegige-arzthe-file-torrent-full-x64
laucat
19 March 2022 at 4:56 pm
laucat b8d0503c82 https://coub.com/stories/4570979-action-jackson-2014-mkv-torrent-free-dubbed-rip-watch-online-hd
makifeeb
19 March 2022 at 7:13 pm
makifeeb b8d0503c82 https://coub.com/stories/4697227-sebadoh-bubble-and-scrape-pc-32bit-exe-crack
attrmarv
23 March 2022 at 4:27 am
attrmarv 220b534e1b https://www.kaggle.com/inepagnie/maple-16-portable-extra-quality
lavabern
23 March 2022 at 12:36 pm
lavabern 220b534e1b https://www.kaggle.com/liatatare/elartederobarpickpocketpdf13
jamgia
23 March 2022 at 2:30 pm
jamgia b42d3ba3f7 https://www.kaggle.com/arrapenen/mano-and-kime-logic-and-computer-de-top
geodayj
23 March 2022 at 11:17 pm
geodayj df76b833ed https://www.kaggle.com/camarece/cracked-microsoft-visual-c-6-iso-download-p
vehisara
24 March 2022 at 4:12 am
vehisara df76b833ed https://www.kaggle.com/lbumecciche/julius-caesar-2002-torrent-1080p-maxixil
abisopal
24 March 2022 at 5:39 am
abisopal df76b833ed https://www.kaggle.com/hybatmanet/napoleon-prashnavali-book-in-marathi
enckeel
24 March 2022 at 7:52 am
enckeel df76b833ed https://www.kaggle.com/tinssepitnord/maxxaudio-pro-dell-download-17-chebart
charxai
24 March 2022 at 9:23 am
charxai df76b833ed https://www.kaggle.com/siavanjunccon/lcars-dual-monitor-wallpaper-1080p-exclusive
botafeli
24 March 2022 at 11:37 am
botafeli df76b833ed https://www.kaggle.com/xelsliwewe/patched-pci-express-technology-3-0-ebook-pd
lavwadl
24 March 2022 at 7:53 pm
lavwadl df76b833ed https://www.kaggle.com/falldistpomi/donkey-kong-country-returns-wii-iso-13
sakiant
24 March 2022 at 9:17 pm
sakiant df76b833ed https://www.kaggle.com/noordnapplisnyi/install-zebra-2-vst-free-download-windows
ximhard
24 March 2022 at 11:16 pm
ximhard df76b833ed https://www.kaggle.com/mebtheromla/pes-2013-dt11-img-janiwonn
egygeor
25 March 2022 at 1:48 am
egygeor df76b833ed https://www.kaggle.com/linxyreppe/kyon-ki-malayalam-movie-hd-video-songs-free-portab
deaing
25 March 2022 at 2:59 am
deaing df76b833ed https://www.kaggle.com/maclandcessra/shutter-malayalam-mobile-movie-down-better
perlori
25 March 2022 at 4:43 am
perlori df76b833ed https://www.kaggle.com/perchandnoving/link-tmpgenc-authoring-works-4-0-7-32-p
saljeff
25 March 2022 at 5:57 am
saljeff df76b833ed https://www.kaggle.com/bsafurigme/pengantar-etika-bisnis-k-bertens-downloa-immobirk
alytgys
25 March 2022 at 7:42 am
alytgys df76b833ed https://www.kaggle.com/lipalovi/the-hundred-foot-journey-2-full-mov-better
yilrea
25 March 2022 at 8:59 am
yilrea df76b833ed https://www.kaggle.com/sensetobli/st-1453-rar
fontry
25 March 2022 at 10:13 am
fontry df76b833ed https://www.kaggle.com/peuflicaflae/buku-ajar-ilmu-bedah-pdf-165-ranban
indgol
25 March 2022 at 1:05 pm
indgol df76b833ed https://www.kaggle.com/masopotkeo/alleluia-jake-runestad-pdf-free-download
myrranne
25 March 2022 at 2:11 pm
myrranne df76b833ed https://www.kaggle.com/dexgatesu/mary-jo-hatch-organization-theory-ebook-wenpors
sanebur
25 March 2022 at 3:22 pm
sanebur df76b833ed https://www.kaggle.com/cottakosear/bpm-studio-pro-4-9-9-4-crack-best-download
yachosmo
27 March 2022 at 5:17 am
yachosmo 89fccdb993 https://www.guilded.gg/chandcastnallighs-Colts/overview/news/Ayk51OVl
oskkarl
27 March 2022 at 7:38 am
oskkarl 89fccdb993 https://www.guilded.gg/spelfurrenecks-Titans/overview/news/4yANX2ZR
meygryan
27 March 2022 at 9:08 am
meygryan 89fccdb993 https://www.guilded.gg/stephgecounfis-Raiders/overview/news/7R0NKOk6
nolaneke
27 March 2022 at 11:24 am
nolaneke 89fccdb993 https://www.guilded.gg/noesiraftes-Flyers/overview/news/X6QPD0bl
opelnobe
27 March 2022 at 2:24 pm
opelnobe f23d57f842 https://www.guilded.gg/darxpropreisis-Cougars/overview/news/PyJWmOeR
jamisama
27 March 2022 at 7:41 pm
jamisama f23d57f842 https://www.guilded.gg/torecarlies-Creed/overview/news/zy43a0o6
keedeme
28 March 2022 at 2:12 am
keedeme f23d57f842 https://www.guilded.gg/contlinziegeus-Falcons/overview/news/glbkYZq6
thirpull
28 March 2022 at 12:27 pm
thirpull f23d57f842 https://www.guilded.gg/goroperus-Raiders/overview/news/gy8G7Xk6
tryfry
28 March 2022 at 3:56 pm
tryfry f23d57f842 https://www.guilded.gg/baisanrafis-Bulldogs/overview/news/16n4aExR
lorekyma
28 March 2022 at 9:06 pm
lorekyma f23d57f842 https://www.guilded.gg/raspprecbestdors-Rockets/overview/news/NyEgnmVl
fanccarl
29 March 2022 at 3:45 am
fanccarl f23d57f842 https://www.guilded.gg/lianounsiros-Trojans/overview/news/jyPAdjqR
janyposi
29 March 2022 at 5:27 am
janyposi f23d57f842 https://www.guilded.gg/grafappalbis-Crew/overview/news/YyrbWWby
saytail
29 March 2022 at 10:40 am
saytail 6be7b61eaf https://trello.com/c/B6ObU2sq/69-full-malayalam-movie-charlie-bgm-mp3-free-download
fermhill
29 March 2022 at 11:18 am
fermhill 6be7b61eaf https://trello.com/c/SgHLd29R/63-1st-studio-siberian-mouses-m-41-golkes-geoyeli
oliazeva
29 March 2022 at 12:09 pm
oliazeva 6be7b61eaf https://trello.com/c/JiaBpJY9/47-sundarapandian-actres-lakshmi-menon-nude-hot
alastai
29 March 2022 at 4:51 pm
alastai 6be7b61eaf https://trello.com/c/c6PK4wTK/25-download-full-episodes-of-super-why-premoka
jamesanj
29 March 2022 at 5:31 pm
jamesanj 6be7b61eaf https://trello.com/c/3jmm1AMQ/97-patched-swordfish-tamil-dubbedl
aylecomb
30 March 2022 at 12:33 am
aylecomb 9c0aa8936d https://stark-anchorage-19268.herokuapp.com/fever-beyonce-mp3.pdf
feadkala
30 March 2022 at 1:53 am
feadkala 9c0aa8936d https://blooming-headland-78672.herokuapp.com/Jigsaw-Puzzle-Pack–Pixel-Puzzles-Ultimate-Fantasy-Xforce.pdf
chervas
30 March 2022 at 3:04 am
chervas 9c0aa8936d https://warm-oasis-04921.herokuapp.com/Amibcp-45-39.pdf
rawtale
30 March 2022 at 1:41 pm
rawtale cbbc620305 https://marketplace.visualstudio.com/items?itemName=tuimenpibu.La-Saga-De-Taboo-Subtitulada-TOP
thivan
30 March 2022 at 4:57 pm
thivan cbbc620305 https://icacmiro6.artstation.com/projects/eJmd2P
ulryphi
3 April 2022 at 6:46 pm
ulryphi 9ff3f182a5 https://www.kaggle.com/code/kayravoscu/su-podium-v2-browser-keygen-gratuit-upd
marijus
3 April 2022 at 8:11 pm
marijus 9ff3f182a5 https://www.kaggle.com/code/myebestburme/repack-dear-john-online-subtitrat-hd-720p
lanhal
4 April 2022 at 6:00 am
lanhal 63b95dad73 https://marketplace.visualstudio.com/items?itemName=clasnelizo.EXCLUSIVE-BitchSlap2009UNRATEDWSDVDRipXviD-VoMiT
vanoquan
4 April 2022 at 8:04 am
vanoquan 63b95dad73 https://marketplace.visualstudio.com/items?itemName=p1kac1u.Kuchh-Khel-Kuchh-Masti-2-Full-Movie-In-Hindi-Dubbe-UPDATED
bevgips
4 April 2022 at 10:12 am
bevgips 63b95dad73 https://marketplace.visualstudio.com/items?itemName=cokol30.HP-Virtual-Connect-Simulator-BEST
bloomelo
4 April 2022 at 12:16 pm
bloomelo 63b95dad73 https://marketplace.visualstudio.com/items?itemName=djlexus.FS2004-Captain-Sim-F-104-Starfighterzip
winleig
19 April 2022 at 2:59 pm
winleig ef2a72b085 https://wakelet.com/wake/ZXSjDc52q4Fq_vpxGhk8c
laralor
19 April 2022 at 8:13 pm
laralor ef2a72b085 https://wakelet.com/wake/DF1RgEZ5usRrJh6e_1G5P
saleeli
19 April 2022 at 9:40 pm
saleeli ef2a72b085 https://wakelet.com/wake/jDsHuhesc2FnM_saRcXD2
myllzev
19 April 2022 at 11:27 pm
myllzev ef2a72b085 https://wakelet.com/wake/kah0OEHz9ZJqx073pzNNC
dantjeho
20 April 2022 at 12:56 am
dantjeho ef2a72b085 https://wakelet.com/wake/vG0tVOQ6o1ISVTE2JErDf
flormer
21 April 2022 at 1:46 pm
flormer a60238a8ce https://www.guilded.gg/manfconneubris-Mustangs/overview/news/qlDw24nR
talbsasc
21 April 2022 at 4:11 pm
talbsasc a60238a8ce https://www.guilded.gg/abpertiopars-Flyers/overview/news/glbqxGER
fecder
22 April 2022 at 9:21 pm
fecder baf94a4655 https://trello.com/c/mLuRKqCD/49-descargar-the-captain-versi%C3%B3n-pirateada
dorbra
23 April 2022 at 1:58 am
dorbra baf94a4655 https://trello.com/c/clTfCUvz/39-descargar-amnons-beginning-versi%C3%B3n-pirateada-2021
chroles
23 April 2022 at 4:24 am
chroles baf94a4655 https://www.guilded.gg/enemylins-Braves/overview/news/Gl5wKM9y
kaurbian
23 April 2022 at 9:23 am
kaurbian baf94a4655 https://www.guilded.gg/tetlessracdis-Patriots/overview/news/9loMDAYy
aheard
23 April 2022 at 12:15 pm
aheard baf94a4655 https://coub.com/stories/4957660-musical-aim-trainer-version-completa-2022
kayloba
24 April 2022 at 5:09 am
kayloba baf94a4655 https://www.guilded.gg/rextlevsbarnpes-Dodgers/overview/news/A6e04rWl
phikie
24 April 2022 at 2:09 pm
phikie baf94a4655 https://coub.com/stories/4909930-turgul-rapid-fighting-version-completa-gratuita
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Rating: 8
visit Munt portable at CNET Download.com
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Where to buy ghostwriter Portable
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Maybe not a line tile when everyone expects lines and angles. Something to think about.
A:
I think you’re looking for the Tile Designer from the GIMP Animation Tools, I’ve found it to work well for a lot of different situations.
Q:
Using out of context articles in questions
I asked a question in the askubuntu tag for ubuntu 20.04 specifically and for questions in general.
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//
// The LLVM Compiler Infrastructure
//
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Apart from the functionality of the main panel, the App offers a Help tab for thorough instruction.
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This utility seems to be much faster than similar utilities available online.
Version 5.5 (2018-02-07)
= Introduction
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October 13, 2013, 11:43
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Supports 4 platforms
Use Any Edition Anytime
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FreeBatch version history – FreeBatch 2.4.4
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10 January 2023 at 8:05 pm
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10 January 2023 at 8:58 pm
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10 January 2023 at 9:47 pm
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10 January 2023 at 10:34 pm
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10 January 2023 at 11:20 pm
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11 January 2023 at 12:15 am
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osbrana
11 January 2023 at 1:00 am
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zakmole
11 January 2023 at 2:37 am
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11 January 2023 at 3:27 am
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bevthor
11 January 2023 at 4:13 am
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11 January 2023 at 4:56 am
giadesm 19191a764c
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weroosmu
11 January 2023 at 5:59 am
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papaphi
11 January 2023 at 7:07 am
papaphi 19191a764c
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11 January 2023 at 8:13 am
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waynfar
11 January 2023 at 9:07 am
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wallbir
11 January 2023 at 9:58 am
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clarvaly
11 January 2023 at 10:53 am
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trufeid
11 January 2023 at 11:50 am
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sarcer
11 January 2023 at 12:40 pm
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medlov
11 January 2023 at 1:32 pm
medlov 19191a764c
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reggert
11 January 2023 at 2:26 pm
reggert 19191a764c
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delelwi
11 January 2023 at 3:19 pm
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cheomar
11 January 2023 at 4:20 pm
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tammdore
11 January 2023 at 5:07 pm
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angcer
11 January 2023 at 5:59 pm
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bilphil
11 January 2023 at 6:58 pm
bilphil 19191a764c
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tarnmeld
11 January 2023 at 7:43 pm
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laurjae
11 January 2023 at 8:28 pm
laurjae 19191a764c
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provjam
11 January 2023 at 9:20 pm
provjam 19191a764c
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winflab
11 January 2023 at 10:01 pm
winflab 19191a764c
https://soundcloud.com/ozgrachimo3/scrubs-season-1-720p-download-206
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birjany
11 January 2023 at 10:51 pm
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salanan
11 January 2023 at 11:44 pm
salanan 19191a764c
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12 January 2023 at 12:36 am
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12 January 2023 at 1:25 am
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12 January 2023 at 2:15 am
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12 January 2023 at 3:02 am
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12 January 2023 at 3:48 am
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12 January 2023 at 4:45 am
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12 January 2023 at 5:40 am
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12 January 2023 at 6:37 am
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12 January 2023 at 7:36 am
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uhiliol
12 January 2023 at 8:34 am
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watdou
12 January 2023 at 9:32 am
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ellimaki
12 January 2023 at 10:27 am
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chamoi
12 January 2023 at 11:23 am
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goldbre
12 January 2023 at 12:28 pm
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salysab
12 January 2023 at 1:29 pm
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garrgra
12 January 2023 at 2:27 pm
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weblwha
12 January 2023 at 3:33 pm
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lisrett
12 January 2023 at 4:40 pm
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dawibeni
12 January 2023 at 5:43 pm
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janrain
12 January 2023 at 6:46 pm
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rhyaquee
12 January 2023 at 7:39 pm
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waszal
12 January 2023 at 8:32 pm
waszal 19191a764c
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bianyan
12 January 2023 at 9:23 pm
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doryhamp
12 January 2023 at 10:03 pm
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redcfil
12 January 2023 at 10:44 pm
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brygvie
12 January 2023 at 11:26 pm
brygvie 19191a764c
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sadjann
13 January 2023 at 12:17 am
sadjann 19191a764c
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ellybree
13 January 2023 at 1:05 am
ellybree 19191a764c
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bryegray
13 January 2023 at 1:52 am
bryegray 19191a764c
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berhil
13 January 2023 at 2:39 am
berhil 19191a764c
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contchry
13 January 2023 at 3:27 am
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13 January 2023 at 4:17 am
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heatbam
13 January 2023 at 5:06 am
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