Ψυχολογία
Τι είναι εθισμός;
Πολλοί από εσάς είτε μέσα από προσωπικά βιώματα είτε μέσω άλλων ( συγγενών ,φίλων), έχετε βρεθεί αντιμέτωποι με τον εθισμό, ο οποίος σαν έννοια μπορεί να συμπεριλαμβάνει ένα ευρύ φάσμα καταστάσεων. Τι εννοούμε όταν αναφερόμαστε στον εθισμό; Ένας σύγχρονος ορισμός θα μπορούσε να είναι ότι ο εθισμός είναι μια κατάσταση κατά την οποία το άτομο λαμβάνει μια ουσία ή συμμετέχει σε μια δραστηριότητα, η οποία μπορεί να είναι ευχάριστη, αλλά της οποίας η χρήση γίνεται καταναγκαστική και επηρεάζει σημαντικά την λειτουργικότητα του (εργασία, διαπροσωπικές σχέσεις, υγεία). Όπως λοιπόν είναι κατανοητό υπάρχουν δυο τύποι εθισμού, ο εθισμός σε ουσίες (ναρκωτικά, αλκοόλ ,νικοτίνη) και ο εθισμός σε δραστηριότητες (τυχερά παιχνίδια, σεξουαλική δραστηριότητα, διαδίκτυο, αγορές, φαγητό). Ο εθισμός είναι μια επίπονη κατάσταση, οι πάσχοντες από αυτόν μη έχοντας επίγνωση του προβλήματος και έλεγχο της συμπεριφοράς τους δημιουργούν δυσλειτουργικές καταστάσεις με επιπτώσεις τόσο στο εαυτό τους όσο και στους άλλους.
Ο εθισμός είναι μια λέξη που χρησιμοποιείται με πολλούς και διαφορετικούς τρόπους, πολλοί από εσάς ακούτε για σωματικό εθισμό άλλοι για ψυχολογικό. Όταν μιλάμε για σωματικό εθισμό συνήθως αναφερόμαστε στην σωματική εξάρτηση. Η σωματική εξάρτηση είναι μια βιολογική κατάσταση κατά την οποία το σώμα προσαρμόζεται στην παρουσία μια ουσίας, έτσι ώστε μετά από συστηματική χρήση για να έχει το ίδιο αποτέλεσμα η ουσία να απαιτούνται μεγαλύτερες ποσότητες, κάτι το οποίο είναι γνωστό ως ανοχή. Εξαιτίας της ανοχής, όταν η ουσία αποσυρθεί από τον οργανισμό δημιουργείται μια άλλη αντίδραση γνωστή ως στερητικό σύνδρομο. Το στερητικό σύνδρομο περιλαμβάνει τόσο ψυχολογικά (έντονο άγχος ,ευερεθιστότητα) όσο και σωματικά συμπτώματα (πονοκεφάλους, ναυτία, τρέμουλο, ψευδαισθήσεις ) .
Ένα σημαντικό στοιχείο της ψυχοβιολογικής εξάρτησης έχει να κάνει με την υπερβολική αντίδραση του εγκεφάλου σε νύξεις ή περιβαλλοντικά σινιάλα (ερεθίσματα) τα οποία παραπέμπουν έμμεσα η άμεσα σε χρήση ουσιών ή εθιστικών δραστηριοτήτων. Για παράδειγμα κάποιος που απέχει από το αλκοόλ, περνώντας έξω από ένα μπαρ μπορεί να νιώσει μια σφοδρή επιθυμία να καταναλώσει αλκοόλ η οποία μπορεί να συνοδεύεται και από άλλες σωματικές εκδηλώσεις όπως εφίδρωση ή ταχυπαλμία. Επίσης μια σειρά αντικειμένων όπως κλειδιά, στυλό, αναπτήρες, κουτάλια που φαινομενικά δείχνουν αθώα, για ένα νυν ή πρώην εξαρτημένο μπορεί να προκαλέσουν μια σειρά ψυχοβιολογικών αντιδράσεων οι οποίες ίσως οδηγήσουν το άτομο ακόμη και σε υποτροπή. Μια σειρά ερευνών με σύγχρονες μεθόδους απεικόνισης του εγκεφάλου (Απεικόνιση Μαγνητικού Συντονισμού) έδειξαν ότι ο εγκέφαλος πρώην εθισμένων ατόμων ακόμη και μετά την παρέλευση αρκετών ετών συνεχίζει να υπερδιεγείρεται ως αντίδραση σε περιβαλλοντικά ερεθίσματα εθισμού. Ο μηχανισμός που πιθανόν βρίσκεται πίσω από αυτή την μορφή σωματικής εξάρτησης είναι αυτός της κλασσικής εξαρτημένης μάθησης.
Το ερώτημα που απασχολεί πολλούς, είναι γιατί κάποιοι άνθρωποι είναι περισσότερο επιρρεπείς σε εθιστικές συμπεριφορές. Είναι οι συνθήκες και το περιβάλλον που οδηγούν κάποιον στον εθισμό ή μήπως η γενετική κληρονομιά που κουβαλάει ο κάθε άνθρωπος; Σε ουσίες όπως η κοκαΐνη , η νικοτίνη και το αλκοόλ φαίνεται να υπάρχει ένα ισχυρό γενετικό υπόβαθρο. Οι ψυχικές διαταραχές είναι ένας ακόμη σημαντικός παράγοντας στον εθισμό, άνθρωποι που πάσχουν από κατάθλιψη, διπολική διαταραχή και άλλες διαταραχές, έχουν περισσότερες πιθανότητες να αναπτύξουν εθιστικές συμπεριφορές. Οι οικογενειακές δομές παίζουν και αυτές σημαντικό ρόλο, άνθρωποι που ανήκουν σε δυσλειτουργικές οικογένειες με χαλαρούς δεσμούς διατρέχουν μεγαλύτερο κίνδυνο στο να εθιστούν κάποια στιγμή στη ζωή τους . Οι κοινωνικές συναναστροφές (παρέες) και η κοινωνική πίεση που παράγεται απ’αυτές είναι ένας ακόμη επιβαρυντικός παράγοντας. Επιπροσθέτως η ηλικία που αρχίζει κάποιος τη χρήση και η φύση της ουσίας που καταναλώνει έχουν και αυτά την σημασία τους, αυτοί που βρίσκονται σε μικρότερη ηλικία έχουν περισσότερες πιθανότητες να εθιστούν σε κάποιες ουσίες περισσότερο εξαρτησιογόνες από κάποιες άλλες.Το έντονο άγχος και τη προσπάθεια του ανθρώπου να απαλλαγεί από αυτό, μπορεί με τη σειρά του να οδηγήσει σε εθισμό.
Όπως λοιπόν είναι κατανοητό, ο εθισμός είναι το αποτέλεσμα ενός πολύ-παραγοντικού μηχανισμού που φαίνεται να επηρεάζεται από επιμέρους ψυχολογικούς, βιολογικούς και γενετικούς παράγοντες. Κάποιος που έχει γενετικό υπόβαθρο δεν σημαίνει ότι είναι καταδικασμένος να εθιστεί κάποια στιγμή στη ζωή του. Επίσης η εθιστική συμπεριφορά δε σχετίζεται αποκλειστικά με την σωματική εξάρτηση ή τα περιβαλλοντικά ερεθίσματα, κάποιος μπορεί να εθιστεί σωματικά σε ουσίες ή ψυχολογικά σε δραστηρίοτητες στις οποίες δεν περιλαμβάνεται η σωματική εξάρτηση.
Σε όλες τις μορφές εθισμού αυτό που είναι περισσότερο σημαντικό όσον αφορά την θεραπεία, είναι να βρεθούν τα βαθύτερα αίτιά του. Σημαντικό ρόλο στον εθισμό είτε αυτός περιλαμβάνει σωματική εξάρτηση είτε όχι, παίζει το ψυχολογικό υπόβαθρο το οποίο είναι κοινό σε όλα τα είδη εθισμού. Οι ειδικοί διαφωνούν για το εάν ο εθισμός είναι “ασθένεια” ή ψυχική διαταραχή και κατά πόσο η εξάρτηση από ουσίες και ο εθισμός σε όλες τις πτυχές του, έχουν την ίδια έννοια. Παρ’ όλα αυτά και παρά τις διαφωνίες, υπάρχουν αποτελεσματικές θεραπείες για τον εθισμό που περιλαμβάνουν τόσο τη φαρμακευτική αντιμετώπιση του όσο και την ψυχολογική.
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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16 February 2022 at 2:11 am
alisber 7b17bfd26b https://wakelet.com/wake/Zx71Et296dlabiO21FUr8
ultigeo
16 February 2022 at 4:01 am
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herlaza
16 February 2022 at 5:53 am
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chanbot
16 February 2022 at 7:42 am
chanbot 7b17bfd26b https://wakelet.com/wake/nBmZUtpdpUiGPgbsfmkeL
percsant
16 February 2022 at 9:28 am
percsant 7b17bfd26b https://trello.com/c/r6BrjfN9/19-upd-autocad-p-id-2005-64-bit-torrent
devhai
16 February 2022 at 11:24 am
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elivas
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jaesxar
16 February 2022 at 3:19 pm
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celyyit
16 February 2022 at 5:21 pm
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barniv
16 February 2022 at 7:24 pm
barniv 7b17bfd26b https://wakelet.com/wake/5Jcij1YlkOgv8t2Z3clEI
berche
16 February 2022 at 8:48 pm
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tarrdail
16 February 2022 at 10:07 pm
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haswaka
16 February 2022 at 11:39 pm
haswaka 7b17bfd26b https://trello.com/c/qMO6q3wD/30-avira-antivirus-pro-15025154-lifetime-license-key-rar-valber
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17 February 2022 at 1:27 am
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prisvinc
17 February 2022 at 3:04 am
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glyrai
17 February 2022 at 4:38 am
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17 February 2022 at 6:04 am
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17 February 2022 at 7:30 am
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redall
17 February 2022 at 8:58 am
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17 February 2022 at 10:28 am
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baliolim
17 February 2022 at 11:53 am
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ambfadd
17 February 2022 at 1:20 pm
ambfadd 7b17bfd26b https://coub.com/stories/3425505-curs-de-limba-germana-fara-profesor-audio-descarcare-gratis-rar-repack
opelhebe
17 February 2022 at 2:47 pm
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jordwend
17 February 2022 at 4:19 pm
jordwend 7b17bfd26b https://wakelet.com/wake/3iWikvMaQD5HBA-4-TF8W
attejan
17 February 2022 at 5:49 pm
attejan 7b17bfd26b https://www.cloudschool.org/activities/ahFzfmNsb3Vkc2Nob29sLWFwcHI5CxIEVXNlchiAgID_pPvNCAwLEgZDb3Vyc2UYgICA_8X2wQkMCxIIQWN0aXZpdHkYgIDA4NXz5AoMogEQNTcyODg4NTg4Mjc0ODkyOA
chapart
17 February 2022 at 7:18 pm
chapart 7b17bfd26b https://wakelet.com/wake/iiRYgarrOqH32i3pmORQ1
zebfaus
17 February 2022 at 8:45 pm
zebfaus 7b17bfd26b https://coub.com/stories/2998464-officerecovery-2010-suites-full-crack-internet-jaenort
orenweth
17 February 2022 at 10:09 pm
orenweth 7b17bfd26b https://wakelet.com/wake/jllfuP5uQP61Iwle8otMU
enrdeer
18 February 2022 at 5:35 am
enrdeer 7b17bfd26b https://www.cloudschool.org/activities/ahFzfmNsb3Vkc2Nob29sLWFwcHI5CxIEVXNlchiAgID_5t_nCAwLEgZDb3Vyc2UYgICAn9vOkAoMCxIIQWN0aXZpdHkYgIDAsJbp4QgMogEQNTcyODg4NTg4Mjc0ODkyOA
deenell
19 February 2022 at 7:46 am
deenell 7b17bfd26b https://wakelet.com/wake/y0NSt9nuPA7_toOpQ9gzw
falphy
19 February 2022 at 10:29 am
falphy 7b17bfd26b https://www.cloudschool.org/activities/ahFzfmNsb3Vkc2Nob29sLWFwcHI5CxIEVXNlchiAgMCg4eCnCAwLEgZDb3Vyc2UYgIDA0NyJqQkMCxIIQWN0aXZpdHkYgIDAkNvgyQgMogEQNTcyODg4NTg4Mjc0ODkyOA
janpea
20 February 2022 at 10:17 pm
janpea bcbef96d84 https://wakelet.com/wake/SidXjnVA_hwN0ZHoxaVli
wesaisl
21 February 2022 at 2:12 am
wesaisl ec2f99d4de https://trello.com/c/TnX603jT/58-ebook-ecopy-pro-office-6-utorrent-free-mobi-zip
nevhil
21 February 2022 at 4:03 am
nevhil ec2f99d4de https://trello.com/c/AhVAuTkk/67-4k-friends-forever-marathi-x264-full-subtitles
phican
21 February 2022 at 5:41 am
phican ec2f99d4de https://wakelet.com/wake/4C5kv-LEfmqTklKRzTSIH
bernphil
21 February 2022 at 7:23 am
bernphil ec2f99d4de https://wakelet.com/wake/6hpEL7CcKyO625miFqB6E
esmcyp
21 February 2022 at 9:07 am
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wanidel
24 February 2022 at 3:27 am
wanidel 67426dafae https://coub.com/stories/3971252-collection-of-kambi-s-ries-in-part-2-book-rar-full-version-mobi-download
vannualu
24 February 2022 at 5:22 am
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taledark
24 February 2022 at 7:22 am
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manelly
24 February 2022 at 9:26 am
manelly 67426dafae https://coub.com/stories/4003083-book-pk-sarkar-grammar-80-utorrent-full-version-pdf-rar
anchalpi
24 February 2022 at 11:28 am
anchalpi 67426dafae https://coub.com/stories/4033294-te-rshare-4u-final-keygen-windows-full-version-x32-exe
oglwinn
26 February 2022 at 7:16 pm
oglwinn 31ebe8ef48 https://wakelet.com/wake/9SGi4CgeZVajimfdQi_Iq
haldkaf
26 February 2022 at 10:12 pm
haldkaf 31ebe8ef48 https://wakelet.com/wake/hDXISMgzLDG5V3Nc7LZoI
orvvani
27 February 2022 at 12:21 am
orvvani 31ebe8ef48 https://wakelet.com/wake/EsZUgSf5PmJJRUyYmm5Sf
pamaphyl
27 February 2022 at 2:35 am
pamaphyl 31ebe8ef48 https://wakelet.com/wake/2dxMsOrYmkOCLRIc5qnf4
hiabel
27 February 2022 at 5:06 am
hiabel 31ebe8ef48 https://wakelet.com/wake/heXC-w7hB-91xkxbjud4j
ranschei
27 February 2022 at 8:41 am
ranschei 31ebe8ef48 https://wakelet.com/wake/xIp5hEZ-ChW3eV9tXvvj9
quiquil
27 February 2022 at 12:12 pm
quiquil 31ebe8ef48 https://wakelet.com/wake/MhpxrPyWPmj64SEG4pht4
noadxol
27 February 2022 at 7:20 pm
noadxol 31ebe8ef48 https://wakelet.com/wake/pjFs-kW6qfejMm0vRwKHW
albyger
1 March 2022 at 1:40 am
albyger 00dffbbc3c https://coub.com/stories/4354921-utorrent-logos-5-platinum-subtitles-mp4-dubbed
salsah
1 March 2022 at 2:53 am
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werovari
2 March 2022 at 3:13 am
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feomele
2 March 2022 at 9:19 am
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javayal
2 March 2022 at 11:20 am
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gaspberr
2 March 2022 at 5:39 pm
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bernhall
2 March 2022 at 7:52 pm
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washkhri
2 March 2022 at 9:59 pm
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lavfath
3 March 2022 at 8:12 am
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anagwals
4 March 2022 at 6:03 am
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chanvick
4 March 2022 at 10:29 am
chanvick d9ca4589f4 https://wakelet.com/wake/LoER64XdZzgXhcrfHJKPU
franand
4 March 2022 at 5:24 pm
franand d9ca4589f4 https://wakelet.com/wake/XWsFWxqsdRd1rs_MkEVdR
caikar
4 March 2022 at 8:23 pm
caikar d9ca4589f4 https://wakelet.com/wake/oKmRhIrL0ItQ_sAtPbHB1
hantanc
4 March 2022 at 11:04 pm
hantanc d9ca4589f4 https://wakelet.com/wake/9k3lr-1wDDWDBtqr8Fv6H
landwalt
15 March 2022 at 6:50 am
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osawat
15 March 2022 at 8:38 am
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glymarc
15 March 2022 at 10:05 am
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ambcalb
15 March 2022 at 11:44 am
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chrvis
15 March 2022 at 2:11 pm
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stefemal
15 March 2022 at 3:41 pm
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15 March 2022 at 4:50 pm
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15 March 2022 at 6:12 pm
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15 March 2022 at 8:19 pm
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15 March 2022 at 10:30 pm
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15 March 2022 at 11:44 pm
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16 March 2022 at 1:37 am
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jampeve
16 March 2022 at 2:53 am
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salelli
16 March 2022 at 4:58 am
salelli 538a28228e https://coub.com/stories/4326586-file-chm-edi-utorrent-pc-32-license
tjoencl
16 March 2022 at 10:19 am
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nelwpea
16 March 2022 at 11:39 am
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patnewm
16 March 2022 at 12:46 pm
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rosekail
16 March 2022 at 1:51 pm
rosekail 538a28228e https://coub.com/stories/4288087-exe-shantatacourtchaluaahepdf17-full-version-torrent-activation-serial-file
liskarm
16 March 2022 at 3:31 pm
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valbird
16 March 2022 at 8:12 pm
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deldori
17 March 2022 at 1:24 am
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rennmanl
19 March 2022 at 12:24 am
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farberd
19 March 2022 at 5:50 am
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obekav
19 March 2022 at 7:56 am
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vitheal
19 March 2022 at 9:16 am
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farell
19 March 2022 at 10:28 am
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ellnev
19 March 2022 at 11:50 am
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verdrams
19 March 2022 at 1:04 pm
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slekaar
19 March 2022 at 2:34 pm
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safayaff
19 March 2022 at 3:40 pm
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kersjan
19 March 2022 at 5:06 pm
kersjan b8d0503c82 https://coub.com/stories/4697623-python-requests-facebook-login-pc-free-license-nulled-pro
hawber
19 March 2022 at 7:24 pm
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gracfer
23 March 2022 at 5:07 am
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hengail
23 March 2022 at 7:27 am
hengail 220b534e1b https://www.kaggle.com/abmomocel/hdd-regenerator-20-11-0011-with-crack-se-baldall
martal
23 March 2022 at 11:54 pm
martal df76b833ed https://www.kaggle.com/brisepersduc/xentry-developer-top-keygen-chomikuj-darmowa
extevalo
24 March 2022 at 1:48 am
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jatkaim
24 March 2022 at 6:07 am
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yesiver
24 March 2022 at 8:22 am
yesiver df76b833ed https://www.kaggle.com/constabcountga/hotstar-download-free-er-v-1-0-by-technorange-c
silvpen
24 March 2022 at 10:39 am
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janakey
24 March 2022 at 12:05 pm
janakey df76b833ed https://www.kaggle.com/agehunok/el-corazon-helado-mobi-gratis
redfexis
24 March 2022 at 4:51 pm
redfexis df76b833ed https://www.kaggle.com/ogitloidrum/bilfen-ygs-matematik-cozumleri-octkaf
emeltake
24 March 2022 at 8:21 pm
emeltake df76b833ed https://www.kaggle.com/selutane/hatim-all-episodes-in-hd-free-download-2-benran
hendelis
24 March 2022 at 10:22 pm
hendelis df76b833ed https://www.kaggle.com/schonsymfondpat/windows-7-ultimate-usb-stick-editio-link
pakikarl
25 March 2022 at 2:12 am
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engkei
25 March 2022 at 5:07 am
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mauamie
25 March 2022 at 8:07 am
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fiopaul
25 March 2022 at 10:37 am
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annwasy
25 March 2022 at 11:53 am
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jaysrene
25 March 2022 at 12:37 pm
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ualtchar
25 March 2022 at 1:22 pm
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olwihama
27 March 2022 at 5:33 am
olwihama 89fccdb993 https://www.guilded.gg/bengesimys-Storm/overview/news/x6ge4pgR
abrwhyt
27 March 2022 at 7:52 am
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livyuss
27 March 2022 at 10:11 am
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gibjan
27 March 2022 at 11:39 am
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khawill
27 March 2022 at 6:44 pm
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quirrozl
27 March 2022 at 8:25 pm
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hermmer
27 March 2022 at 10:04 pm
hermmer f23d57f842 https://www.guilded.gg/vodadotans-Monarchs/overview/news/YyrbkaYy
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11 January 2023 at 12:09 pm
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11 January 2023 at 1:04 pm
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11 January 2023 at 1:50 pm
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11 January 2023 at 2:52 pm
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11 January 2023 at 3:39 pm
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11 January 2023 at 4:36 pm
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11 January 2023 at 5:28 pm
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11 January 2023 at 6:19 pm
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11 January 2023 at 7:19 pm
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11 January 2023 at 8:01 pm
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11 January 2023 at 8:45 pm
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11 January 2023 at 9:34 pm
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11 January 2023 at 10:22 pm
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11 January 2023 at 11:09 pm
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12 January 2023 at 12:06 am
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12 January 2023 at 12:56 am
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12 January 2023 at 1:44 am
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12 January 2023 at 2:31 am
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12 January 2023 at 3:18 am
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12 January 2023 at 4:08 am
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12 January 2023 at 5:04 am
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12 January 2023 at 6:07 am
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12 January 2023 at 7:01 am
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12 January 2023 at 8:03 am
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12 January 2023 at 8:56 am
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12 January 2023 at 9:51 am
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12 January 2023 at 10:54 am
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12 January 2023 at 11:50 am
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12 January 2023 at 12:49 pm
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12 January 2023 at 1:50 pm
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12 January 2023 at 2:53 pm
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12 January 2023 at 3:58 pm
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