Ψυχολογία
Σπάσε τα δεσμά σου άνθρωπε.
Της Κικής Τσιντζόγλου.
Πήξαμε να ζούμε με κανόνες. Ότι και εάν κάνουμε, τους βρίσκουμε μπροστά μας. Προχωράμε στο δρόμο και βλέπουμε ανθρωπάκια να μας δίνουν οδηγίες χρήσης για τη ζωή μας. Τελειώνουμε το σχολείο και μας λένε τι πρέπει να σπουδάσουμε, με ποιους πρέπει να κάνουμε παρέα, ποια πρέπει να είναι τα χόμπι μας και ποιες να είναι συνήθειές μας.
Η πλύση εγκεφάλου που δεχόμαστε καθημερινά έχει μεταμορφώσει το μυαλό μας σε ένα άβουλο υποκείμενο χωρίς επιθυμίες. Δεν έχει καρδιά το μυαλό μας. Δεν έχει παλμό ούτε ρυθμό. Σκέφτεται χωρίς πάθος, χωρίς επιθυμίες. Φοβάται να θελήσει, να εμπιστευτεί, να πονέσει και να λαχταρήσει. Κολλάει μόνο σε κομμάτια και εμπειρίες που δεν είναι δικές του.
Ο εγκέφαλος μας σταμάτησε να ζητά αυτά που χρειάζεται και ψάχνει να βρει τη φωνή του μέσα από την φωνή των άλλων. Τους ακούς να σου μιλάνε για τη δική σου ζωή και για το πως θα πετύχεις. Μιλάνε για να σε βοηθήσουν αλλά αυτό που καταφέρνουν τελικά είναι να σε μπερδεύουν κάθε μέρα και περισσότερο.
Εσύ είσαι ακόμα μικρός . Κάτι παραπάνω θα ξέρουν οι μεγάλοι, σκέφτεσαι.
Μέσα σου παλεύεις για να σε αποδεχτείς.
Συνειδητοποιείς πως αυτές οι φωνές σου δημιουργούν επαγγελματικές και προσωπικές προτάσεις, οι οποίες δεν σε ικανοποιούν και δεν θες να τις ακολουθήσεις. Εσύ θες κάτι άλλο. Οι επιλογές σου δεν είναι αποδεκτές στα μάτια τους. Αισθάνεσαι τύψεις που δεν μπορείς να ικανοποιήσεις τις προσδοκίες τους. Δε θέλεις να είσαι το κακό παιδί, το δακτυλοδεικτούμενο από τους φίλους και τους συγγενείς σου. Δε θέλεις να κρίνουν τη ζωή σου.
Από μέσα σου εύχεσαι να σου αρέσουν αυτά τα πράγματα που θέλουν αυτές οι φωνές για να τους κάνεις περήφανους μια μέρα. Αυτό ήταν το όνειρό σου. Να τους βλέπεις να χαμογελούν όταν ικανοποιούνται τα σχέδιά τους. Αλλά η ζωή βλέπεις σε έκανε έναν άνθρωπο που έχει διαφορετικά θέλω.
Εσύ δε θέλεις να ακολουθήσεις το επάγγελμα του πατέρα σου, ούτε να γίνεις ο πρώτος μαθητής του σχολείου και του πανεπιστημίου. Εσύ θες κάτι δημιουργικό. Δεν έχει καμία σχέση με πτυχία και χαρτιά. Το δικό σου όνειρο σε κάνει εξωγήινο στα μάτια τους. Σε θεωρούν επικίνδυνο και ονειροπόλο. Για αυτούς είσαι ένας άνθρωπος με φτερά που δεν πατάει στη γη. Ζεις στο κόσμο σου και δε σε νοιάζει το καλό σου. Αλλά η αλήθεια είναι ότι κανένας δε γεννήθηκε έτοιμος και σίγουρος για τις επιλογές του. Δεν είσαι υπεράνθρωπος. Δεν έχεις υπερφυσικές δυνάμεις. Δεν μπορείς να κάνεις τους άλλους να δουν αυτά που βλέπεις και θέλεις εσύ.
Το σίγουρο είναι πως όταν οι άλλοι δουν το χαμόγελό σου και τους κόπους σου τότε θα καταλάβουν αυτό που βλέπεις εσύ με την καρδιά σου. Γιατί ευτυχώς το καλό σου το ξέρεις μόνο εσύ.
- Κοίτα να βολευτείς και να μην παιδευτείς. - 23 September 2017
- Όταν έμαθα να αγαπώ, είδα τη ζωή αλλιώς. - 27 July 2017
- Εάν δεν άλλαζα, θα σκότωνα τη ψυχή μου. - 20 July 2017
- Ο φόβος είναι ο μεγαλύτερος εχθρός του εαυτού μας. - 6 July 2017
- Εκείνος ο άντρας που καμία γυναίκα δε θα ήθελε δίπλα της. - 22 June 2017
- Που πήγε το γέλιο σου χαρά μου; - 8 June 2017
- Όταν μια γυναίκα πίνει δε θέλει να το παίξει μάγκας στα μάτια των άλλων. - 1 June 2017
- Ακόμα και οι δεδομένοι άνθρωποι παίρνουν την εκδίκησή τους. - 25 May 2017
- Αγάπα τα ψεγάδια σου. - 18 May 2017
- Τι γεύση έχουν οι αναμνήσεις σου; - 11 May 2017
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.
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31 January 2022 at 5:33 am
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31 January 2022 at 6:05 pm
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9 February 2022 at 3:28 pm
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delsjay
13 February 2022 at 11:54 pm
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14 February 2022 at 8:00 am
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10/30/45
15 February 2022 at 1:57 am
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15 February 2022 at 5:33 am
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15 February 2022 at 9:34 am
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axedero
16 February 2022 at 8:27 am
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17 February 2022 at 12:28 am
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17 February 2022 at 5:15 am
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17 February 2022 at 7:55 pm
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18 February 2022 at 2:52 pm
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19 February 2022 at 8:47 am
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19 February 2022 at 7:01 pm
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diakar
20 February 2022 at 10:22 pm
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heyzclau
21 February 2022 at 3:06 am
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talcosi
21 February 2022 at 4:50 am
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21 February 2022 at 6:28 am
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24 February 2022 at 2:26 am
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radyar
24 February 2022 at 6:07 am
radyar 67426dafae https://coub.com/stories/4008125-essay-on-father-in-gujarati-watch-online-dual-mp4-kickass-hd-avi-subtitles
manphy
24 February 2022 at 8:15 am
manphy 67426dafae https://coub.com/stories/3998573-resi-cracked-pc-registration-ultimate-zip-utorrent
vanhea
24 February 2022 at 10:13 am
vanhea 67426dafae https://coub.com/stories/3954929-zip-steamapi-restartappifnecessary-dll-downland-nulled-full-license-file-x64-pc
karyane
24 February 2022 at 12:25 pm
karyane 67426dafae https://coub.com/stories/3951244-inception-subtitles-avi-dvdrip-full-dual
anjrea
26 February 2022 at 7:27 pm
anjrea 31ebe8ef48 https://wakelet.com/wake/VUD6ZG3hUUobb9HPD5Dmo
lynhane
26 February 2022 at 10:24 pm
lynhane 31ebe8ef48 https://wakelet.com/wake/5Udql1hh82-aNPwwr0PhS
aleifok
27 February 2022 at 2:47 am
aleifok 31ebe8ef48 https://wakelet.com/wake/bc-UYmck6ovkgzKM9qSl6
rhothir
27 February 2022 at 5:25 am
rhothir 31ebe8ef48 https://wakelet.com/wake/8t0vwb4kQtvR8w2H0wbtl
flodash
27 February 2022 at 9:00 am
flodash 31ebe8ef48 https://wakelet.com/wake/_JsyOH9OyYH0wUtDRxzoy
strham
27 February 2022 at 12:31 pm
strham 31ebe8ef48 https://wakelet.com/wake/sByYEVrJOY4blBjQsfMVx
wattran
27 February 2022 at 7:40 pm
wattran 31ebe8ef48 https://wakelet.com/wake/brSNfot2JWWPHjt3k-q1c
uripan
1 March 2022 at 1:27 am
uripan 00dffbbc3c https://coub.com/stories/4217713-zip-a-see-pro-2-0-238-a-patch-x64-torrent
emmamh
1 March 2022 at 2:40 am
emmamh 00dffbbc3c https://coub.com/stories/4345853-subtitles-online-player-sirf-tum-utorrent-movie-dubbed-film-full-watch-online
walfale
2 March 2022 at 2:48 am
walfale 219d99c93a https://coub.com/stories/4256407-car-mechanic-simula-64-iso-registration-professional
aleivaw
2 March 2022 at 10:55 am
aleivaw 219d99c93a https://coub.com/stories/4307738-illustra-build-free-pc-registration-download-cracked-32
fayswia
2 March 2022 at 12:57 pm
fayswia 219d99c93a https://coub.com/stories/4365194-mobi-uel-ponce-prelu-in-e-major-guitar-full-version-torrent-rar-ebook
amogol
2 March 2022 at 3:00 pm
amogol 219d99c93a https://coub.com/stories/4256737-rslogix-5000-v20-free-rar-pro-activator-pc-x32
eracarl
2 March 2022 at 5:13 pm
eracarl 219d99c93a https://coub.com/stories/4300701-x-force-activation-free-windows-patch
wakestr
2 March 2022 at 7:26 pm
wakestr 219d99c93a https://coub.com/stories/4334172-registration-blue-free-nulled-professional
heamari
2 March 2022 at 11:41 pm
heamari 219d99c93a https://coub.com/stories/4364260-bluray-avatar-the-last-airben-dubbed-rip-dubbed-kickass
rashxym
3 March 2022 at 1:43 am
rashxym 219d99c93a https://coub.com/stories/4312300-mb-rai-download-full-mp4-english-1080p
xantran
3 March 2022 at 3:43 am
xantran 219d99c93a https://coub.com/stories/4264187-utorrent-legendary-beasts-mod-1-7-10-rar-pc-patch-full
quartan
3 March 2022 at 9:45 am
quartan 219d99c93a https://coub.com/stories/4217092-serial-online-player-wic-reset-utility-v-222-pro-iso-registration-utorrent-x32-pc
maribalb
4 March 2022 at 4:42 am
maribalb d9ca4589f4 https://wakelet.com/wake/4Hal-6O1_car2TXy-632Q
ellsmik
4 March 2022 at 9:20 am
ellsmik d9ca4589f4 https://wakelet.com/wake/PDstNqVd2887pBDQYabUD
dorenait
4 March 2022 at 1:06 pm
dorenait d9ca4589f4 https://wakelet.com/wake/rLaMQAKVVaCJcLN3m4CU9
guarnehm
4 March 2022 at 7:38 pm
guarnehm d9ca4589f4 https://wakelet.com/wake/gdMUyeBOOPrTwL58vwtyS
gilizury
15 March 2022 at 8:11 am
gilizury 538a28228e https://coub.com/stories/4339137-asus-sonicmaster-build-windows-license-utorrent-free
chardam
15 March 2022 at 9:48 am
chardam 538a28228e https://coub.com/stories/4302566-zip-splinter-cell-blacklist-x32-full-version-serial-software
dalbemma
15 March 2022 at 11:23 am
dalbemma 538a28228e https://coub.com/stories/4225482-final-style-works-xt-universal-3-09-cracked-full-version-pc-download-rar-129311
thoerb
15 March 2022 at 12:40 pm
thoerb 538a28228e https://coub.com/stories/4238287-bambola-1996-dual-watch-online-mkv-video
annybess
15 March 2022 at 1:52 pm
annybess 538a28228e https://coub.com/stories/4267560-y-lives-y-masters-in-full-mobi-book-zip-download
wallaw
15 March 2022 at 4:31 pm
wallaw 538a28228e https://coub.com/stories/4278208-au-mower-serviceprogram-au-exe-software-32-full-crack-registration-windows
zahwal
15 March 2022 at 5:53 pm
zahwal 538a28228e https://coub.com/stories/4213076-full-version-sharks-lagoon-priv-box-username-and-passwordl-build-activation-64-windows-download
cathdelt
15 March 2022 at 8:03 pm
cathdelt 538a28228e https://coub.com/stories/4291182-full-microsip-zip-ultimate-download-x64
nardev
15 March 2022 at 10:14 pm
nardev 538a28228e https://coub.com/stories/4300223-pc-vortex-au8830a2-driver-64bit-iso-full
chaktaa
15 March 2022 at 11:27 pm
chaktaa 538a28228e https://coub.com/stories/4229047-activator-a-mic-email-hunter-8-13-full-version-pc-32bit-torrent
lialarr
16 March 2022 at 1:19 am
lialarr 538a28228e https://coub.com/stories/4340200-flareget-32-nulled-windows-license-torrent
jaycamp
16 March 2022 at 2:36 am
jaycamp 538a28228e https://coub.com/stories/4263586-zip-p-bt-license-pro-cracked-pc-32bit
vergaba
16 March 2022 at 4:41 am
vergaba 538a28228e https://coub.com/stories/4320580-download-millat-e-islamia-ki-mukhtasar-tareekh-rar-mobi-full-ebook
obeliva
16 March 2022 at 5:58 am
obeliva 538a28228e https://coub.com/stories/4270959-registration-crossfire-private-server-pc-64bit-zip-download
garvlar
16 March 2022 at 8:02 am
garvlar 538a28228e https://coub.com/stories/4334887-pc-ch352ss-ea3-driver-64-full-license
narrslav
16 March 2022 at 11:21 am
narrslav 538a28228e https://coub.com/stories/4300199-sete-pecados-capitais-corey-taylor-utorrent-ebook-rar-free-pdf
alapaul
16 March 2022 at 1:35 pm
alapaul 538a28228e https://coub.com/stories/4271466-wolfteam-nulled-rar-key-64
baldsae
16 March 2022 at 7:41 pm
baldsae 538a28228e https://coub.com/stories/4247239-key-facebook-password-hacking-x64-download-patch-pc
ellfiod
16 March 2022 at 9:45 pm
ellfiod 538a28228e https://coub.com/stories/4316856-a-chemsketch-build-keygen-utorrent-zip-registration
tagejoer
16 March 2022 at 11:53 pm
tagejoer 538a28228e https://coub.com/stories/4358773-download-hypermill-2012-pc-full-32
kalieli
17 March 2022 at 3:07 am
kalieli 538a28228e https://coub.com/stories/4298383-full-foxit-advanced-edi-r-310-rar-pdf-utorrent-book
silvwyl
17 March 2022 at 4:27 am
silvwyl 538a28228e https://coub.com/stories/4267601-windows-tweakbit-professional-activation-download-nulled-full-version-exe
doryit
19 March 2022 at 2:56 am
doryit b8d0503c82 https://coub.com/stories/4649696-software-agisoft-pho-full-version-crack-activator-pc-rar
latrfaxa
19 March 2022 at 5:13 am
latrfaxa b8d0503c82 https://coub.com/stories/4553104-2k-the-grudge-4-hd-dvdrip-avi-torrent-dubbed
selger
19 March 2022 at 6:23 am
selger b8d0503c82 https://coub.com/stories/4558738-bandicam-register-activation-crack-build-windows-free
ziggsoa
19 March 2022 at 8:38 am
ziggsoa b8d0503c82 https://coub.com/stories/4656316-bbcplanetearth-crack-activator-latest-pc-iso
haneabbo
19 March 2022 at 9:53 am
haneabbo b8d0503c82 https://coub.com/stories/4630001-download-recho-penal-amuchastegui-requena-rar-full-epub-ebook
jarrcora
19 March 2022 at 11:10 am
jarrcora b8d0503c82 https://coub.com/stories/4556945-elementi-di-biologia-solomon-261-pdf-torrent-ebook-zip-full-version
deafavo
19 March 2022 at 1:50 pm
deafavo b8d0503c82 https://coub.com/stories/4667188-driverpack-solution-18-7-78-5-pc-key-full-pro-zip
illuwayl
19 March 2022 at 4:17 pm
illuwayl b8d0503c82 https://coub.com/stories/4610506-xplanea-download-crack-exe-full-pc-32-pro
bermjain
19 March 2022 at 5:57 pm
bermjain b8d0503c82 https://coub.com/stories/4550266-subtitles-house-blu-ray-video-watch-online
flochi
19 March 2022 at 8:08 pm
flochi b8d0503c82 https://coub.com/stories/4666957-minecraft-islands-of-e-32-full-crack-license-download
xilogay
23 March 2022 at 5:06 am
xilogay 220b534e1b https://www.kaggle.com/pondowncompprim/torrent-gratuit-la-maison-de-mickey-saison-1
palaray
23 March 2022 at 6:22 am
palaray 220b534e1b https://www.kaggle.com/harfiterva/battle-break-multiplayer-cheats-codes-ti-ellycat
halcgro
23 March 2022 at 7:26 am
halcgro 220b534e1b https://www.kaggle.com/reidotive/autocad-2008-64bit-crack-download-top
rozyud
23 March 2022 at 11:59 pm
rozyud df76b833ed https://www.kaggle.com/roltaidescta/portable-7g-rainbow-colony-movie-free-downlo
yadibend
24 March 2022 at 1:54 am
yadibend df76b833ed https://www.kaggle.com/chantwolecre/better-zoofilia-homens-fudendo-com-eguas-m
marharo
24 March 2022 at 4:44 am
marharo df76b833ed https://www.kaggle.com/deschardwipa/top-microsoft-windows-media-center-edit
wambchoi
24 March 2022 at 10:42 am
wambchoi df76b833ed https://www.kaggle.com/napersingres/sketchup-instant-wall-plugin-rar-marksan
skuyhayz
24 March 2022 at 12:09 pm
skuyhayz df76b833ed https://www.kaggle.com/bratircalte/link-delhi-safari-2-dual-audio-hindi-720
ferbeth
24 March 2022 at 4:54 pm
ferbeth df76b833ed https://www.kaggle.com/heranhogam/shiv-mahimna-stotra-in-hindi-by-anuradha-chavan
dagarne
24 March 2022 at 8:24 pm
dagarne df76b833ed https://www.kaggle.com/chromcikouttia/italianmoviedubbedinitalianfreedown-link
hisokap
24 March 2022 at 10:25 pm
hisokap df76b833ed https://www.kaggle.com/goldconfahal/termodinamicademerlepotterpdf-ursval
queurb
24 March 2022 at 11:42 pm
queurb df76b833ed https://www.kaggle.com/iselsilba/adobe-photoshop-cs6-13-0-1-final-multilanguage-dow
heafrash
25 March 2022 at 2:15 am
heafrash df76b833ed https://www.kaggle.com/donlymedi/gerbtool-16-2-crack-better
valgay
25 March 2022 at 5:10 am
valgay df76b833ed https://www.kaggle.com/lerabandsol/upd-mm-nfo-tools-edit-create-read-nfo
safvait
25 March 2022 at 6:19 am
safvait df76b833ed https://www.kaggle.com/deitriphnessking/eyebeam-xten-license-wbr-d-win32-3-new
niqchar
25 March 2022 at 8:10 am
niqchar df76b833ed https://www.kaggle.com/leypatcoran/kabhi-alvida-naa-kehna-movies-torrent-santphyt
gioamor
25 March 2022 at 10:41 am
gioamor df76b833ed https://www.kaggle.com/nrenlunchtorgadf/18-wheels-of-steel-extreme-trucker-2-tek-link-ind
athury
25 March 2022 at 11:56 am
athury df76b833ed https://www.kaggle.com/pautoddimigh/free-light-wave-usb-20-tv-av-combo-lwutv
sakhen
25 March 2022 at 1:25 pm
sakhen df76b833ed https://www.kaggle.com/homdekodead/brute-force-password-cracker-free-do-malafen
ysabang
25 March 2022 at 2:40 pm
ysabang df76b833ed https://www.kaggle.com/nebackvanbio/uzhaikkum-karangal-movie-songs-free-22-garldas
lindtobb
27 March 2022 at 4:17 am
lindtobb 89fccdb993 https://www.guilded.gg/scinarprogins-Cavaliers/overview/news/7R0Np8G6
janekha
27 March 2022 at 5:50 am
janekha 89fccdb993 https://www.guilded.gg/casluharmis-Bluejays/overview/news/4lGgQkDl
kaicping
27 March 2022 at 6:55 am
kaicping 89fccdb993 https://www.guilded.gg/lipiccisons-Huskies/overview/news/2l32d88R
denzwatt
27 March 2022 at 8:09 am
denzwatt 89fccdb993 https://www.guilded.gg/mocatgilas-Senators/overview/news/9yWA2Ool
agnenoel
27 March 2022 at 10:27 am
agnenoel 89fccdb993 https://www.guilded.gg/tiotwinippups-Org/overview/news/16YVB24y
ysbechip
27 March 2022 at 12:03 pm
ysbechip 89fccdb993 https://www.guilded.gg/beiglycycigs-Dodgers/overview/news/9yWAVZ2l
nityrams
27 March 2022 at 4:36 pm
nityrams f23d57f842 https://www.guilded.gg/freelarwesdos-Cardinals/overview/news/x6gYJPKR
vannmigi
27 March 2022 at 9:43 pm
vannmigi f23d57f842 https://www.guilded.gg/cambmetactlighs-Tigers/overview/news/bR9me2bR
demahar
28 March 2022 at 4:12 am
demahar f23d57f842 https://www.guilded.gg/fesucudis-Titans/overview/news/zy43EJN6
raynrho
28 March 2022 at 5:51 am
raynrho f23d57f842 https://www.guilded.gg/reabinposas-Stars/overview/news/JRNmMWwy
burval
28 March 2022 at 4:19 pm
burval f23d57f842 https://www.guilded.gg/ectepatras-Buffaloes/overview/news/9yWV5rG6
yahbgil
29 March 2022 at 2:26 am
yahbgil f23d57f842 https://www.guilded.gg/mennosehhas-Coyotes/overview/news/Gl587pPR
cheryes
29 March 2022 at 10:20 am
cheryes 6be7b61eaf https://trello.com/c/2D8Mi5gM/57-kelyje-2-parsisiusti-nemokamai-raimar
evelgen
29 March 2022 at 10:58 am
evelgen 6be7b61eaf https://trello.com/c/VPJYhNTO/101-flashfxp-540-build-3970-final-patch-dec-2017-morris-rar-tannreg
tamjona
30 March 2022 at 12:33 am
tamjona 9c0aa8936d https://frozen-headland-38820.herokuapp.com/watch-bridezillas-full-episodes.pdf
okedelp
30 March 2022 at 1:53 am
okedelp 9c0aa8936d https://glacial-hamlet-10180.herokuapp.com/Rocksmith–Living-Colour–Cult-of-Personality.pdf
vladyen
30 March 2022 at 3:05 am
vladyen 9c0aa8936d https://warm-castle-20480.herokuapp.com/drpu-bulk-sms-8210-12.pdf
deevan
30 March 2022 at 4:15 am
deevan 9c0aa8936d https://enigmatic-meadow-96045.herokuapp.com/Mu-Something-game-download.pdf
ivasha
30 March 2022 at 12:46 pm
ivasha cbbc620305 https://marketplace.visualstudio.com/items?itemName=giosamada.Age-Of-Empires-2-Music-Track-Download-HOT
pepclai
30 March 2022 at 5:41 pm
pepclai cbbc620305 https://marketplace.visualstudio.com/items?itemName=nacacgibde.Virtual-Plastic-Surgery-Software-Vpss-Serial-23-halkie
valefel
3 April 2022 at 5:05 pm
valefel 9ff3f182a5 https://www.kaggle.com/code/chenstispacen/humko-tumse-pyaar-hai-3gp-hindi-dubbed-movie-downl
padalli
3 April 2022 at 8:00 pm
padalli 9ff3f182a5 https://www.kaggle.com/code/depufiri/my-free-zoo-hack-v2-7-rar-torrent-better
xained
3 April 2022 at 10:09 pm
xained 63b95dad73 https://marketplace.visualstudio.com/items?itemName=conculturpu.Beargryllsprioritiesofsurvivalpocketguidepdf46-WORK
bettjew
4 April 2022 at 1:42 am
bettjew 63b95dad73 https://marketplace.visualstudio.com/items?itemName=treyrey4e.Soal-Bahasa-Inggris-Smk-Kelas-Xii-Smk-Dan-Kunci-Jawaban-reevway
danaulry
4 April 2022 at 3:40 am
danaulry 63b95dad73 https://marketplace.visualstudio.com/items?itemName=philipfry.A4UAsian4YouA4YPhotosCD01rar-sansfaeg
tryshest
4 April 2022 at 5:40 am
tryshest 63b95dad73 https://marketplace.visualstudio.com/items?itemName=devochk.Higher-Engineering-Mathematics-By-Kr-Kachot-Pdf-26-FULL
innpalm
4 April 2022 at 7:48 am
innpalm 63b95dad73 https://marketplace.visualstudio.com/items?itemName=8gymmonmo-ne.VERIFIED-Adobe-Acrobat-XI-Pro-19028-Patch-rar
miscamme
4 April 2022 at 9:58 am
miscamme 63b95dad73 https://marketplace.visualstudio.com/items?itemName=Jendralt.Mac-OS-X-Lion-Retail-Bootable-iso
gayemar
4 April 2022 at 12:00 pm
gayemar 63b95dad73 https://marketplace.visualstudio.com/items?itemName=aburame.EXCLUSIVE-Munni-Metric-Pass-2-1-Full-Movie-In-Hindi-Dubbed-D
latamari
4 April 2022 at 4:13 pm
latamari 63b95dad73 https://marketplace.visualstudio.com/items?itemName=Arsonist.Leon-O-Chua-Charles-A-Desoer-Ernest-S-Kuh-Linear-And-No-indwary
chapap
19 April 2022 at 1:47 pm
chapap ef2a72b085 https://wakelet.com/wake/MZVYGcLMuDxp5Jg0kJfJQ
delsax
19 April 2022 at 7:13 pm
delsax ef2a72b085 https://wakelet.com/wake/g3Hk37y2NvLTTGxhqXwmk
batwesb
19 April 2022 at 8:44 pm
batwesb ef2a72b085 https://wakelet.com/wake/Bv7i24MMJnkZ5tASY7hhk
rosabun
19 April 2022 at 10:32 pm
rosabun ef2a72b085 https://wakelet.com/wake/VdwW-i8C3iegAgAVSnnZZ
celfjo
19 April 2022 at 11:58 pm
celfjo ef2a72b085 https://wakelet.com/wake/oLynfiY1pMfn3Yqt9mY2n
yenella
20 April 2022 at 2:57 am
yenella ef2a72b085 https://wakelet.com/wake/gSmPDGdwx2zaJ7Qj88ekG
latagre
21 April 2022 at 5:21 am
latagre a60238a8ce https://www.guilded.gg/precablalwhaes-Spartans/overview/news/glbqg8ZR
laurwlyn
21 April 2022 at 12:31 pm
laurwlyn a60238a8ce https://coub.com/stories/4884326-pixel-puzzles-undeadz-2022
palcom
21 April 2022 at 2:58 pm
palcom a60238a8ce https://coub.com/stories/4894729-tiny-and-big-grandpa-s-leftovers
celigarv
21 April 2022 at 7:40 pm
celigarv a60238a8ce https://coub.com/stories/4894931-lands-of-hope-redemption-2020
ottynoe
22 April 2022 at 8:47 pm
ottynoe baf94a4655 https://trello.com/c/48BtnNZI/62-descargar-empyrion-galactic-survival-versi%C3%B3n-completa-gratuita
chared
22 April 2022 at 11:03 pm
chared baf94a4655 https://www.guilded.gg/clocapevkers-Wildcats/overview/news/X6Q1mke6
panpavl
23 April 2022 at 3:47 am
panpavl baf94a4655 https://coub.com/stories/4925739-descargar-dusty-raging-fist-version-completa
fercha
23 April 2022 at 6:19 am
fercha baf94a4655 https://coub.com/stories/4926695-descargar-heads-will-roll-downfall-version-pirateada
russjana
23 April 2022 at 11:40 am
russjana baf94a4655 https://trello.com/c/5c20fKSJ/44-descargar-dread-x-collection-versi%C3%B3n-pirateada
zdzdari
24 April 2022 at 4:33 am
zdzdari baf94a4655 https://www.guilded.gg/matasentges-Buffaloes/overview/news/Gl5wr8Jy
dekhal
24 April 2022 at 9:01 am
dekhal baf94a4655 https://www.guilded.gg/voeswivcanfis-Bombers/overview/news/KR2EaQ0y
oparas
24 April 2022 at 11:12 am
oparas baf94a4655 https://coub.com/stories/4941823-descargar-bunny-count-gratuita
keypea
24 April 2022 at 1:29 pm
keypea baf94a4655 https://coub.com/stories/4935747-descargar-the-pirate-s-fate-version-completa-gratuita-2022
genmarn
24 April 2022 at 4:08 pm
genmarn baf94a4655 https://trello.com/c/2GLYkAiW/127-descargar-marble-mayhem-fragile-ball-versi%C3%B3n-completa-gratuita-2022
religabr
25 April 2022 at 5:13 am
religabr baf94a4655 https://coub.com/stories/4938092-descargar-the-forsaken-ruins-version-completa-2021
okpwine
25 April 2022 at 5:50 pm
okpwine fe9c53e484 https://wakelet.com/wake/6yzWRqeyM697_LrEu-lTC
ottrae
26 April 2022 at 12:47 am
ottrae fe9c53e484 https://trello.com/c/lROrk05U/50-descargar-great-big-war-game-versi%C3%B3n-completa-gratuita
whamelo
30 April 2022 at 7:31 am
whamelo f6d93bb6f1 https://coub.com/stories/4820069-full-skater-xl-mods-zip-64bit-patch-file-torrent-registration
giajan
30 April 2022 at 8:56 am
giajan f6d93bb6f1 https://coub.com/stories/4796467-rar-maschine-expansion-byte-riot-v2-0-0-os-x-bit-crack-free-download-mac
barmirr
4 May 2022 at 3:19 am
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documentA
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10 January 2023 at 9:26 pm
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10 January 2023 at 10:20 pm
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10 January 2023 at 11:04 pm
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10 January 2023 at 11:56 pm
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11 January 2023 at 12:44 am
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11 January 2023 at 1:32 am
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11 January 2023 at 2:19 am
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11 January 2023 at 3:10 am
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11 January 2023 at 3:56 am
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11 January 2023 at 4:39 am
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11 January 2023 at 5:36 am
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11 January 2023 at 6:39 am
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11 January 2023 at 7:57 am
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11 January 2023 at 8:47 am
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11 January 2023 at 9:40 am
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11 January 2023 at 10:38 am
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virnigra
11 January 2023 at 11:31 am
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11 January 2023 at 12:21 pm
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11 January 2023 at 1:18 pm
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11 January 2023 at 2:05 pm
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11 January 2023 at 3:06 pm
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11 January 2023 at 3:55 pm
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11 January 2023 at 4:48 pm
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11 January 2023 at 5:39 pm
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11 January 2023 at 6:35 pm
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11 January 2023 at 7:28 pm
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11 January 2023 at 8:13 pm
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11 January 2023 at 8:58 pm
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barnei
11 January 2023 at 9:45 pm
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11 January 2023 at 10:34 pm
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11 January 2023 at 11:22 pm
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12 January 2023 at 12:22 am
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travdase
12 January 2023 at 1:08 am
travdase 19191a764c
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rutonat
12 January 2023 at 1:58 am
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12 January 2023 at 2:43 am
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bambalb
12 January 2023 at 3:30 am
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12 January 2023 at 4:23 am
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wijadl
12 January 2023 at 5:17 am
wijadl 19191a764c
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garypapa
12 January 2023 at 6:18 am
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delycal
12 January 2023 at 7:21 am
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valvyja
12 January 2023 at 8:14 am
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voszeth
12 January 2023 at 9:10 am
voszeth 19191a764c
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wakebenj
12 January 2023 at 10:04 am
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seloly
12 January 2023 at 11:07 am
seloly 19191a764c
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emojler
12 January 2023 at 12:07 pm
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randlys
12 January 2023 at 1:06 pm
randlys 19191a764c
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quigarr
12 January 2023 at 2:05 pm
quigarr 19191a764c
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latnol
12 January 2023 at 5:22 pm
latnol 19191a764c
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charver
12 January 2023 at 6:26 pm
charver 19191a764c
https://soundcloud.com/monthelpletho1984/counter-strike-13rar
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sweehan
12 January 2023 at 7:19 pm
sweehan 19191a764c
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randtris
12 January 2023 at 8:15 pm
randtris 19191a764c
https://soundcloud.com/conscrinriazu/dead-island-riptide-steam-dll-download
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gioquyn
12 January 2023 at 9:04 pm
gioquyn 19191a764c
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gildvyja
12 January 2023 at 9:48 pm
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berwnan
12 January 2023 at 10:29 pm
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ingukapa
12 January 2023 at 11:12 pm
ingukapa 19191a764c
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quyrbuil
12 January 2023 at 11:56 pm
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yahbnel
13 January 2023 at 12:47 am
yahbnel 19191a764c
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larerile
13 January 2023 at 1:32 am
larerile 19191a764c
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voitqui
13 January 2023 at 2:20 am
voitqui 19191a764c
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giovarro
13 January 2023 at 3:10 am
giovarro 19191a764c
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vikishae
13 January 2023 at 4:01 am
vikishae 19191a764c
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cectamy
13 January 2023 at 4:47 am
cectamy 19191a764c
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13 January 2023 at 5:38 am
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ellcpie
13 January 2023 at 6:45 am
ellcpie 19191a764c
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berser
13 January 2023 at 7:49 am
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