{"id":35975,"date":"2024-12-24T05:00:33","date_gmt":"2024-12-24T05:00:33","guid":{"rendered":"https:\/\/spesialistipsykiatri.no\/?p=35975"},"modified":"2025-11-03T07:22:48","modified_gmt":"2025-11-03T07:22:48","slug":"panikklidelse-selvhjelps-veiledning","status":"publish","type":"post","link":"https:\/\/sysinn.net\/spesialistipsykiatri.no\/panikklidelse-selvhjelps-veiledning\/","title":{"rendered":"Panikklidelse Selvhjelps veiledning"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"35975\" class=\"elementor elementor-35975\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-110669e5 e-flex e-con-boxed e-con e-parent\" data-id=\"110669e5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-45e0435 elementor-widget elementor-widget-heading\" data-id=\"45e0435\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Viktige punkter<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85b0b1b elementor-widget elementor-widget-text-editor\" data-id=\"85b0b1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li><span style=\"font-weight: 400;\">Panikklidelse er en tilstand som for\u00e5rsaker gjentatte episoder med ekstrem frykt eller angst.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Racing hjerte, hjertebank, nummenhet og kvalme er vanlige symptomer p\u00e5 panikklidelse.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Finn ut hva som utl\u00f8ser panikkanfallene dine for \u00e5 forberede deg og takle bedre.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Ta sakte, dype \u00e5ndedrag for \u00e5 roe deg ned under et panikkanfall<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Endre negative tanker til positive for \u00e5 f\u00f8le deg mindre engstelig.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Slapp av musklene en etter en for \u00e5 f\u00f8le deg rolig og fredelig<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tilbring tid med folk som bryr seg om deg og \u00f8nsker \u00e5 hjelpe<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tren regelmessig for \u00e5 redusere stress og f\u00f8le deg bedre<\/span><\/li>\n<li><span style=\"font-weight: 400;\">F\u00e5 hjelp av en psykiater hvis panikkanfall er hyppige eller forstyrrer dagliglivet. <\/span><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-93630d1 elementor-widget elementor-widget-text-editor\" data-id=\"93630d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ta tilbake kontrollen over livet ditt fra panikk og angst. <\/span><span style=\"font-weight: 400;\">Du trenger ikke \u00e5 f\u00f8le deg fanget av skumle tanker og f\u00f8lelser. <\/span><span style=\"font-weight: 400;\">Mange mennesker har overvunnet panikk <a href=\"https:\/\/spesialistipsykiatri.no\/angst\/\">angst<\/a> og funnet ro og selvtillit. <\/span><span style=\"font-weight: 400;\">I denne guiden l\u00e6rer du forskjellige m\u00e5ter \u00e5 h\u00e5ndtere panikkanfallene dine p\u00e5, <\/span><span style=\"font-weight: 400;\">Hjelper ikke disse tiltakene, ta kontakt med psykisk helsepersonell. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c838598 elementor-widget elementor-widget-heading\" data-id=\"c838598\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Panikklidelse\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hva er Panikklidelse? <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15f9fc4 elementor-widget elementor-widget-text-editor\" data-id=\"15f9fc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Panikklidelse er en tilstand som for\u00e5rsaker plutselige, intense f\u00f8lelser av frykt eller angst. Disse episodene kalles panikkanfall. Det kan skje n\u00e5r som helst. Det kan inkludere fysiske symptomer som: <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a8958e elementor-widget elementor-widget-text-editor\" data-id=\"1a8958e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li><span style=\"font-weight: 400;\">Rasende hjerteslag<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Svette<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Risting<\/span><\/li>\n<li><span style=\"font-weight: 400;\">F\u00f8ler at du ikke kan puste<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Svimmelhet eller kvalme <\/span><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e33f54d elementor-widget elementor-widget-text-editor\" data-id=\"e33f54d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Panikkanfall er vanlig med minst 1 av 4 personer som opplever et p\u00e5 et tidspunkt i livet. Imidlertid vil bare en liten prosentandel (mindre enn 1 av 20) utvikle panikkangst. Panikklidelse begynner \u00e5<\/span><a href=\"https:\/\/nhi.no\/sykdommer\/psykisk-helse\/angsttilstander\/panikklidelse-oversikt\" target=\"_blank\" rel=\"nofollow noopener\"> <span style=\"font-weight: 400;\">p\u00e5virker mennesker i 20 eller 30 \u00e5rene.<\/span><\/a><span style=\"font-weight: 400;\"> De fleste tilfellene oppst\u00e5r mellom 25 og 44 \u00e5r. Kvinner har to sjanser til \u00e5 oppleve panikklidelse sammenlignet med menn. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d42b5db elementor-widget elementor-widget-heading\" data-id=\"d42b5db\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Symptomer\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">9 vanlige symptomer p\u00e5 Panikklidelse<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48cdd64 elementor-widget elementor-widget-text-editor\" data-id=\"48cdd64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Her er 9 vanlige symptomer p\u00e5 panikklidelse, for eksempel: <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae8bbf2 elementor-widget elementor-widget-text-editor\" data-id=\"ae8bbf2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li><span style=\"font-weight: 400;\">Plutselig eller intens frykt eller angst<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Rasende hjerteslag eller hjertebank<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Svette, skjelving eller risting<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kortpustethet eller kvelningsf\u00f8lelse<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kvalme eller ubehag i magen<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Svimmelhet eller svimmelhet<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Prikking eller nummenhet i hender eller f\u00f8tter<\/span><\/li>\n<li><span style=\"font-weight: 400;\">F\u00f8ler at du mister kontrollen eller blir gal<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Frykt for \u00e5 d\u00f8 eller hjerteinfarkt<\/span><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-def4765 elementor-widget elementor-widget-text-editor\" data-id=\"def4765\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Husk at disse symptomene kan variere fra person til person. Noen av disse er kanskje ikke til stede hos alle individer med panikklidelse. Panikklidelse kan oppst\u00e5 n\u00e5r som helst. Det er ingen \u00e5penbar grunn til \u00e5 v\u00e6re redd.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-29e0f7b elementor-widget elementor-widget-heading\" data-id=\"29e0f7b\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Identifisere\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Identifisere triggere og m\u00f8nstre<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2da447 elementor-widget elementor-widget-text-editor\" data-id=\"a2da447\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">\u00c5 identifisere triggere og m\u00f8nstre er et viktig skritt for \u00e5 h\u00e5ndtere panikklidelse. Her er noen vanlige triggere og m\u00f8nstre du b\u00f8r se etter:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a1655f4 elementor-widget elementor-widget-text-editor\" data-id=\"a1655f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Utl\u00f8sere<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aaa8f53 elementor-widget elementor-widget-text-editor\" data-id=\"aaa8f53\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li><span style=\"font-weight: 400;\">Stressende hendelser eller situasjoner<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Visse steder eller situasjoner (folkemengder, lukkede rom)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bestemte objekter eller lyder<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bestemte tider p\u00e5 dagen eller natten<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fysisk f\u00f8lelse (rask hjerterytme, kortpustethet)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Emosjonelle tilstander (angst, frykt, spenning)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Koffein, nikotin eller andre sentralstimulerende midler<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Visse medisiner eller stoffer<\/span><\/li>\n<li><span style=\"font-weight: 400;\">S\u00f8vnmangel eller tretthet<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hormonelle endringer (menstruasjon, overgangsalder) <\/span><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ccfd7ba elementor-widget elementor-widget-text-editor\" data-id=\"ccfd7ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>M\u00f8nstre<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7bbc03b elementor-widget elementor-widget-text-editor\" data-id=\"7bbc03b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Frekvens:<\/strong> Hvor ofte oppst\u00e5r et panikkanfall?<br \/><strong>Timing:<\/strong> Skjer angrep p\u00e5 bestemte tider av dagen eller natten?<br \/><strong>Varighet:<\/strong> Hvor lenge varer angrep?<br \/><strong>Intensitet:<\/strong> Hvor alvorlige er symptomene?<br \/><strong>Utl\u00f8sere:<\/strong> Er det spesifikke triggere som f\u00f8rer til angrep?<br \/><strong>Mestringsmekanismer:<\/strong> Hvordan reagerer du p\u00e5 angrep (unng\u00e5else, flukt)?<br \/><strong>Fysiske opplevelser:<\/strong> Er det spesifikke fysiske fornemmelser som oppst\u00e5r f\u00f8r eller under angrep?<br \/><strong>Emosjonelle tilstander:<\/strong> Er det spesifikke f\u00f8lelser som g\u00e5r foran eller f\u00f8lger med angrep?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a0b6d3 elementor-widget elementor-widget-text-editor\" data-id=\"6a0b6d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ved \u00e5 identifisere triggere og m\u00f8nstre kan du utvikle strategier. Det hjelper \u00e5 h\u00e5ndtere og redusere hyppigheten og alvorlighetsgraden av panikkanfall. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-02050c3 elementor-widget elementor-widget-heading\" data-id=\"02050c3\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Strategier\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mestringsstrategier <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c2deac elementor-widget elementor-widget-text-editor\" data-id=\"2c2deac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Her er umiddelbare og langsiktige mestringsstrategier for selvhjelp i panikklidelse, for eksempel: <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57ea55d elementor-widget elementor-widget-text-editor\" data-id=\"57ea55d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Umiddelbare mestringsstrategier<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f2fd44 elementor-widget elementor-widget-text-editor\" data-id=\"3f2fd44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Disse mestringsstrategiene hjelper til med \u00e5 roe kropp og sinn i stressende \u00f8yeblikk.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed4dc72 elementor-widget elementor-widget-text-editor\" data-id=\"ed4dc72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>&laquo;5-4-3-2-1&#8243;\u00d8velse<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50b583e elementor-widget elementor-widget-text-editor\" data-id=\"50b583e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Fokuser p\u00e5 sansene dine for \u00e5 jorde deg selv i \u00f8yeblikket. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0b6c5d elementor-widget elementor-widget-text-editor\" data-id=\"f0b6c5d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li><span style=\"font-weight: 400;\">Legg merke til fem ting du ser rundt deg.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Identifiser fire ting du kan ta p\u00e5 eller f\u00f8le.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lytt til tre lyder du kan h\u00f8re.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Gjenkjenne to dufter eller lukter.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Smak eller legg merke til en smak. <\/span><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-271a6c3 elementor-widget elementor-widget-text-editor\" data-id=\"271a6c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Boks puster<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-154c8ed elementor-widget elementor-widget-text-editor\" data-id=\"154c8ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Reguler pusten for \u00e5 roe sinnet og kroppen.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e15b97e elementor-widget elementor-widget-text-editor\" data-id=\"e15b97e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Pust inn for \u00e5 telle til fire.<\/span><\/li><li><span style=\"font-weight: 400;\">Hold pusten for \u00e5 telle til fire.<\/span><\/li><li><span style=\"font-weight: 400;\">Pust ut for \u00e5 telle til fire.<\/span><\/li><li><span style=\"font-weight: 400;\">Hold igjen for \u00e5 telle til fire. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d76db2 elementor-widget elementor-widget-text-editor\" data-id=\"8d76db2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Fysisk utgivelse<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e15a5fd elementor-widget elementor-widget-text-editor\" data-id=\"e15a5fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Slipp spenninger og angst gjennom fysisk aktivitet.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40b242e elementor-widget elementor-widget-text-editor\" data-id=\"40b242e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Delta i en fysisk aktivitet du liker (f.eks. jumping jacks, dans).<\/span><\/li><li><span style=\"font-weight: 400;\">Fokuser p\u00e5 f\u00f8lelsene i kroppen din.<\/span><\/li><li><span style=\"font-weight: 400;\">Fortsett i minst 5-10 minutter. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20cd5b7 elementor-widget elementor-widget-text-editor\" data-id=\"20cd5b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Kreativt uttrykk<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48584e4 elementor-widget elementor-widget-text-editor\" data-id=\"48584e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Uttrykk og bearbeid f\u00f8lelser gjennom kreative aktiviteter. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e32a8c9 elementor-widget elementor-widget-text-editor\" data-id=\"e32a8c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Velg en kreativ aktivitet (f.eks. skriving, tegning, maling).<\/span><\/li><li><span style=\"font-weight: 400;\">Tillat deg selv \u00e5 uttrykke deg fritt uten \u00e5 d\u00f8mme.<\/span><\/li><li><span style=\"font-weight: 400;\">Reflekter over kreasjonen din og identifiser eventuell innsikt i temaer.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d47f6ca elementor-widget elementor-widget-text-editor\" data-id=\"d47f6ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Bevisst bevegelse<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-067732a elementor-widget elementor-widget-text-editor\" data-id=\"067732a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Kombiner fysisk bevegelse med mindfulness-teknikker.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a5aecd elementor-widget elementor-widget-text-editor\" data-id=\"7a5aecd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Velg en fysisk aktivitet (f.eks. turg\u00e5ing, yoga)<\/span><\/li><li><span style=\"font-weight: 400;\">Fokuser p\u00e5 pusten din og f\u00f8lelsene i kroppen din.<\/span><\/li><li><span style=\"font-weight: 400;\">Ta oppmerksomheten tilbake til det n\u00e5v\u00e6rende \u00f8yeblikket n\u00e5r tankene dine vandrer. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-954a823 elementor-widget elementor-widget-text-editor\" data-id=\"954a823\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Langsiktige mestringsstrategier<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0cd1984 elementor-widget elementor-widget-text-editor\" data-id=\"0cd1984\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Disse mestringsstrategiene hjelper deg med \u00e5 bygge motstandskraft og h\u00e5ndtere <a href=\"https:\/\/spesialistipsykiatri.no\/stress\/\">stress<\/a> og angst over tid. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b2e768 elementor-widget elementor-widget-text-editor\" data-id=\"7b2e768\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Praksis for selvmedf\u00f8lelse<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50a5691 elementor-widget elementor-widget-text-editor\" data-id=\"50a5691\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Utvikle vennlighet og forst\u00e5else overfor deg selv. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-efc26f0 elementor-widget elementor-widget-text-editor\" data-id=\"efc26f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">\u00d8v p\u00e5 selvvennlighet gjennom bekreftelser eller journalf\u00f8ring.<\/span><\/li><li><span style=\"font-weight: 400;\">Gjenkjenne og utfordre selvkritikk.<\/span><\/li><li><span style=\"font-weight: 400;\">Unn deg selv t\u00e5lmodighet og forst\u00e5else. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1c59f9 elementor-widget elementor-widget-text-editor\" data-id=\"d1c59f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Emosjonell merking<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a74aa94 elementor-widget elementor-widget-text-editor\" data-id=\"a74aa94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Identifiser og forst\u00e5 f\u00f8lelsene dine. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5909a6b elementor-widget elementor-widget-text-editor\" data-id=\"5909a6b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Gjenkjenn og merk f\u00f8lelsene dine i l\u00f8pet av dagen.<\/span><\/li><li><span style=\"font-weight: 400;\">Identifiser m\u00f8nstre og triggere.<\/span><\/li><li><span style=\"font-weight: 400;\">Utvikle en veksttankegang mot emosjonell bevissthet.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17e7640 elementor-widget elementor-widget-text-editor\" data-id=\"17e7640\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Omformulering av negative tanker<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd49066 elementor-widget elementor-widget-text-editor\" data-id=\"cd49066\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Utfordre og erstatt negative tanker med balanserte.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e51937 elementor-widget elementor-widget-text-editor\" data-id=\"2e51937\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Identifiser negative tankem\u00f8nstre<\/span><\/li><li><span style=\"font-weight: 400;\">Utfordre og omformuler negative tanker.<\/span><\/li><li><span style=\"font-weight: 400;\">\u00d8v p\u00e5 \u00e5 omformulere negative tanker i dagliglivet.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8b638f elementor-widget elementor-widget-text-editor\" data-id=\"a8b638f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Bygge motstandskraft<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1acaa7e elementor-widget elementor-widget-text-editor\" data-id=\"1acaa7e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Utvikle mestringsferdigheter og l\u00e6r \u00e5 komme tilbake fra utfordringer. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9772497 elementor-widget elementor-widget-text-editor\" data-id=\"9772497\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Identifiser styrker og mestringsevner.<\/span><\/li><li><span style=\"font-weight: 400;\">Utvikle probleml\u00f8sningsferdigheter.<\/span><\/li><li><span style=\"font-weight: 400;\">\u00d8v p\u00e5 egenomsorg og prioriter velv\u00e6re.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb7e0b0 elementor-widget elementor-widget-text-editor\" data-id=\"bb7e0b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Bevisst egenomsorg<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad6fd75 elementor-widget elementor-widget-text-editor\" data-id=\"ad6fd75\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Prioriter aktiviteter som gir n\u00e6ring til sinn, kropp og \u00e5nd.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b67d464 elementor-widget elementor-widget-text-editor\" data-id=\"b67d464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Identifiser egenomsorgsaktiviteter som gir glede og avslapning.<\/span><\/li><li><span style=\"font-weight: 400;\">Prioriter egenomsorg i dagliglivet.<\/span><\/li><li><span style=\"font-weight: 400;\">Reflekterer over fordelene med egenomsorg og gj\u00f8r justeringer etter behov.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7da5810 elementor-widget elementor-widget-heading\" data-id=\"7da5810\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Teknikker\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5 kognitive atferdsteknikker<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fffd7b1 elementor-widget elementor-widget-text-editor\" data-id=\"fffd7b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Her er 5 kognitive atferdsteknikker. Det hjelper deg \u00e5 endre tankem\u00f8nsteret ditt med positive, for eksempel:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1547ca9 elementor-widget elementor-widget-text-editor\" data-id=\"1547ca9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Verdibaserte handlinger<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df84b72 elementor-widget elementor-widget-text-editor\" data-id=\"df84b72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ta grep mot kjerneverdier til tross for angst eller panikk. Fokuser p\u00e5 det som er viktig i stedet for unng\u00e5else. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c1b42fb elementor-widget elementor-widget-text-editor\" data-id=\"c1b42fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Identifiser kjerneverdier og skriv dem ned.<\/span><\/li><li><span style=\"font-weight: 400;\">Sett spesifikke, oppn\u00e5elige m\u00e5l i tr\u00e5d med disse verdiene.<\/span><\/li><li><span style=\"font-weight: 400;\">Ta sm\u00e5, konsekvente handlinger mot disse m\u00e5lene, selv om det utl\u00f8ser angst. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc0fea7 elementor-widget elementor-widget-text-editor\" data-id=\"bc0fea7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Aksept- og forpliktelsesterapi (ACT)<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b869006 elementor-widget elementor-widget-text-editor\" data-id=\"b869006\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Aksepter vanskelige f\u00f8lelser og tanker mens du handler mot verdsatte livsm\u00e5l. Fokuser p\u00e5 det n\u00e5v\u00e6rende \u00f8yeblikket. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d38bc4 elementor-widget elementor-widget-text-editor\" data-id=\"9d38bc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Identifiser verdier og m\u00e5l.<\/span><\/li><li><span style=\"font-weight: 400;\">\u00d8v p\u00e5 oppmerksomhet og aksept av vanskelige f\u00f8lelser.<\/span><\/li><li><span style=\"font-weight: 400;\">Ta handling mot m\u00e5l mens du anerkjenner og aksepterer f\u00f8lelser. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a9a532 elementor-widget elementor-widget-text-editor\" data-id=\"0a9a532\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Panikk Trang Surfing<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-394589b elementor-widget elementor-widget-text-editor\" data-id=\"394589b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ri ut panikktrang uten \u00e5 d\u00f8mme, slik at de kan passere. Fokuser p\u00e5 det n\u00e5v\u00e6rende \u00f8yeblikket:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb2dc2a elementor-widget elementor-widget-text-editor\" data-id=\"fb2dc2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Gjenkjenn panikktrangen og anerkjenn den.<\/span><\/li><li><span style=\"font-weight: 400;\">Fokuser p\u00e5 de fysiske f\u00f8lelsene, observer dem uten \u00e5 d\u00f8mme.<\/span><\/li><li><span style=\"font-weight: 400;\">La trangen g\u00e5 over uten \u00e5 gj\u00f8re noe for \u00e5 unnslippe eller unng\u00e5.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ce7fe5 elementor-widget elementor-widget-text-editor\" data-id=\"6ce7fe5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Selvmedf\u00f8lende oppmerksomhet<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bcd6595 elementor-widget elementor-widget-text-editor\" data-id=\"bcd6595\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">\u00d8v p\u00e5 mindfulness med vennlighet og forst\u00e5else overfor deg selv. Anerkjenn lidelse og vis medf\u00f8lelse.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18677f5 elementor-widget elementor-widget-text-editor\" data-id=\"18677f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Praktiser mindfulness-meditasjon med fokus p\u00e5 selvmedf\u00f8lelse.<\/span><\/li><li><span style=\"font-weight: 400;\">Anerkjenn vanskelige f\u00f8lelser og tilby vennlighet.<\/span><\/li><li><span style=\"font-weight: 400;\">Behandle deg selv med forst\u00e5else, akkurat som en n\u00e6r venn ville gjort.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2a364b elementor-widget elementor-widget-text-editor\" data-id=\"e2a364b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Kognitiv defusjon<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a97dd0a elementor-widget elementor-widget-text-editor\" data-id=\"a97dd0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Reduser virkningen av negative tanker ved \u00e5 gjenkjenne dem som bare tanker. Skill tanker fra virkeligheten.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30c08e3 elementor-widget elementor-widget-text-editor\" data-id=\"30c08e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Identifiser negative tanker og merk dem som &laquo;tanker&raquo;.<\/span><\/li><li><span style=\"font-weight: 400;\">Erkjenn at tanker ikke er fakta eller virkelighet.<\/span><\/li><li><span style=\"font-weight: 400;\">Observer tanker uten \u00e5 d\u00f8mme, la dem passere uten engasjement. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bbb4287 elementor-widget elementor-widget-heading\" data-id=\"bbb4287\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">6 Avslapningsteknikker<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd485bc elementor-widget elementor-widget-text-editor\" data-id=\"cd485bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Her er 6 avslapningsteknikker, for eksempel: <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-371b0b6 elementor-widget elementor-widget-text-editor\" data-id=\"371b0b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Autogen trening<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76b7d13 elementor-widget elementor-widget-text-editor\" data-id=\"76b7d13\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Bruk visualisering og progressiv muskelavslapping for \u00e5 roe kropp og sinn.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b3a45c4 elementor-widget elementor-widget-text-editor\" data-id=\"b3a45c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Finn et rolig sted og sittekomfort.<\/span><\/li><li><span style=\"font-weight: 400;\">Visualiser en fredelig scene som engasjerer alle sanser.<\/span><\/li><li><span style=\"font-weight: 400;\">Slapp gradvis av muskler, start fra t\u00e6rne og beveg deg oppover.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e793be3 elementor-widget elementor-widget-text-editor\" data-id=\"e793be3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Avslapning i varmt bad<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b80c541 elementor-widget elementor-widget-text-editor\" data-id=\"b80c541\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Bl\u00f8tlegg i et varmt bad for \u00e5 slappe av muskler og roe sinnet. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-69b4068 elementor-widget elementor-widget-text-editor\" data-id=\"69b4068\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Fyll et badekar med varmt vann og tilsett beroligende essensielle oljer.<\/span><\/li><li><span style=\"font-weight: 400;\">Bl\u00f8tlegg i minst 20 minutter, med fokus p\u00e5 pusten.<\/span><\/li><li><span style=\"font-weight: 400;\">Avkj\u00f8l gradvis og t\u00f8rk av, f\u00f8l deg avslappet. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-341cd10 elementor-widget elementor-widget-text-editor\" data-id=\"341cd10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Veiledet bilde med musikk<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-059d8cb elementor-widget elementor-widget-text-editor\" data-id=\"059d8cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Bruk musikk og visualisering for \u00e5 skape en fredelig atmosf\u00e6re.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7d9ec5 elementor-widget elementor-widget-text-editor\" data-id=\"e7d9ec5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Finn et rolig sted og sitt komfortabelt.<\/span><\/li><li><span style=\"font-weight: 400;\">Lytt til beroligende musikk og visualiser en fredelig scene.<\/span><\/li><li><span style=\"font-weight: 400;\">Tillat deg selv \u00e5 fordype deg helt i opplevelsen.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d0fcb0 elementor-widget elementor-widget-text-editor\" data-id=\"7d0fcb0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Oppmerksom vandring<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-177ae79 elementor-widget elementor-widget-text-editor\" data-id=\"177ae79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Fokuser p\u00e5 det n\u00e5v\u00e6rende \u00f8yeblikket mens du g\u00e5r for \u00e5 roe sinnet.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-808fd23 elementor-widget elementor-widget-text-editor\" data-id=\"808fd23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Finn et rolig sted og g\u00e5 sakte.<\/span><\/li><li><span style=\"font-weight: 400;\">Fokuser p\u00e5 hvert skritt, legg merke til f\u00f8lelser i f\u00f8tter og ben.<\/span><\/li><li><span style=\"font-weight: 400;\">Bring oppmerksomheten tilbake til det n\u00e5v\u00e6rende \u00f8yeblikket n\u00e5r tankene dine vandrer.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d944541 elementor-widget elementor-widget-text-editor\" data-id=\"d944541\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Progressiv muskelavslapping med pust<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed8adde elementor-widget elementor-widget-text-editor\" data-id=\"ed8adde\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Kombiner progressiv muskelavslapping med dyp pusting.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c9a369 elementor-widget elementor-widget-text-editor\" data-id=\"9c9a369\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Finn et rolig sted og sitt komfortabelt.<\/span><\/li><li><span style=\"font-weight: 400;\">Pust dypt inn og spenn muskelgrupper.<\/span><\/li><li><span style=\"font-weight: 400;\">Pust ut og slipp spenninger, beveg deg oppover kroppen.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-29b2d2d elementor-widget elementor-widget-text-editor\" data-id=\"29b2d2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Visualisering med ASMR<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f8de12a elementor-widget elementor-widget-text-editor\" data-id=\"f8de12a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Bruk autonome sensoriske meridianresponsutl\u00f8sere (ASMR) for \u00e5 forbedre visualiseringen. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1345d08 elementor-widget elementor-widget-text-editor\" data-id=\"1345d08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Finn et rolig sted og sitt komfortabelt.<\/span><\/li><li><span style=\"font-weight: 400;\">Lytt til ASMR-triggere (f.eks. hvisking, fangst).<\/span><\/li><li><span style=\"font-weight: 400;\">Visualiser en fredelig scene, slik at ASMR kan forbedre avslapning. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b150be4 elementor-widget elementor-widget-heading\" data-id=\"b150be4\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Mater\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4 m\u00e5ter \u00e5 bygge et st\u00f8ttesystem p\u00e5<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b6758fb elementor-widget elementor-widget-text-editor\" data-id=\"b6758fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Her er 4 m\u00e5ter \u00e5 bygge et st\u00f8ttesystem p\u00e5, for eksempel: <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38cf6f6 elementor-widget elementor-widget-text-editor\" data-id=\"38cf6f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Identifiser st\u00f8ttende personer<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4dde47e elementor-widget elementor-widget-text-editor\" data-id=\"4dde47e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Omgi deg med positive og st\u00f8ttende individer.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3f4833 elementor-widget elementor-widget-text-editor\" data-id=\"e3f4833\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Lag en liste over personer som st\u00f8tter og oppmuntrer deg<\/span><\/li><li><span style=\"font-weight: 400;\">Ta vare p\u00e5 disse relasjonene gjennom regelmessig kommunikasjon<\/span><\/li><li><span style=\"font-weight: 400;\">V\u00e6r \u00e5pen med dem om dine kamper og behov<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e9ff1d elementor-widget elementor-widget-text-editor\" data-id=\"8e9ff1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Bli med i en st\u00f8ttegruppe<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-440871a elementor-widget elementor-widget-text-editor\" data-id=\"440871a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">F\u00e5 kontakt med andre som deler lignende erfaringer og utfordringer. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d672dec elementor-widget elementor-widget-text-editor\" data-id=\"d672dec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Unders\u00f8k lokale st\u00f8ttegrupper eller nettsamfunn<\/span><\/li><li><span style=\"font-weight: 400;\">Delta p\u00e5 m\u00f8ter eller bli med i nettfora<\/span><\/li><li><span style=\"font-weight: 400;\">Del historien din og lytt til andre <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b7b59b elementor-widget elementor-widget-text-editor\" data-id=\"3b7b59b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Bygg et profesjonelt nettverk<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5fed6c5 elementor-widget elementor-widget-text-editor\" data-id=\"5fed6c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Etablere relasjoner med psykisk helsepersonell.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72b9563 elementor-widget elementor-widget-text-editor\" data-id=\"72b9563\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Forskningspsykiater eller psykolog<\/span><\/li><li><span style=\"font-weight: 400;\">Planlegg avtaler eller \u00f8kter<\/span><\/li><li><span style=\"font-weight: 400;\">V\u00e6r \u00e5pen om dine m\u00e5l og utfordringer <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee889a9 elementor-widget elementor-widget-text-editor\" data-id=\"ee889a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Skap st\u00f8ttende milj\u00f8<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1b9c8b elementor-widget elementor-widget-text-editor\" data-id=\"d1b9c8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Omgi deg med positive p\u00e5virkninger og p\u00e5minnelser. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ba0ffd elementor-widget elementor-widget-text-editor\" data-id=\"1ba0ffd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Skap et fredelig oppholdsrom<\/span><\/li><li><span style=\"font-weight: 400;\">Vis oppl\u00f8ftende sitater, bilder eller p\u00e5minnelser<\/span><\/li><li><span style=\"font-weight: 400;\">Eliminer negative p\u00e5virkninger (f.eks. giftige sosiale medier)<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49497c6 elementor-widget elementor-widget-heading\" data-id=\"49497c6\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Endringer\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Livsstilsendringer<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ca1997 elementor-widget elementor-widget-text-editor\" data-id=\"6ca1997\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Her er noen livsstilsendringer som kan bidra til \u00e5 h\u00e5ndtere panikklidelse, for eksempel: <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8e901a elementor-widget elementor-widget-text-editor\" data-id=\"e8e901a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Digital Detox<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b2b6e1a elementor-widget elementor-widget-text-editor\" data-id=\"b2b6e1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Reduser eksponeringen for skjermer og elektroniske enheter. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0bd882 elementor-widget elementor-widget-text-editor\" data-id=\"b0bd882\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Sett skjermfrie soner (f.eks. soverom, spisebord).<\/span><\/li><li><span style=\"font-weight: 400;\">Etabler skjermfrie tider (f.eks. under m\u00e5ltider, f\u00f8r sengetid).<\/span><\/li><li><span style=\"font-weight: 400;\">Erstatt skjermtid med avslappende aktiviteter (f.eks. lesing, meditasjon) <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-387dfa7 elementor-widget elementor-widget-text-editor\" data-id=\"387dfa7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Naturlig forbindelse<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d8ced9 elementor-widget elementor-widget-text-editor\" data-id=\"7d8ced9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Tilbring tid i naturen for \u00e5 redusere <a href=\"https:\/\/spesialistipsykiatri.no\/angst-og-stress\/\">stress og angst<\/a>.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4819151 elementor-widget elementor-widget-text-editor\" data-id=\"4819151\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Planlegg utend\u00f8rsaktiviteter (f.eks. fotturer, fotturer, hagearbeid).<\/span><\/li><li><span style=\"font-weight: 400;\">Tilbring tid i parker eller gr\u00f8nne omr\u00e5der.<\/span><\/li><li><span style=\"font-weight: 400;\">\u00d8v p\u00e5 utend\u00f8rs mindfulness (f.eks. fokuser p\u00e5 severdigheter og lyder).<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f53b127 elementor-widget elementor-widget-text-editor\" data-id=\"f53b127\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Bevisst bevegelse<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0796eaf elementor-widget elementor-widget-text-editor\" data-id=\"0796eaf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Delta i fysisk aktivitet som fremmer oppmerksomhet.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8fc3ad elementor-widget elementor-widget-text-editor\" data-id=\"c8fc3ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Pr\u00f8v aktiviteter som yoga, tai chi eller qigong.<\/span><\/li><li><span style=\"font-weight: 400;\">Fokuser p\u00e5 pust og kroppsopplevelser under trening.<\/span><\/li><li><span style=\"font-weight: 400;\">Inkluder mindfulness i daglige aktiviteter (f.eks. g\u00e5ing, dusjing).<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d8239d3 elementor-widget elementor-widget-text-editor\" data-id=\"d8239d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Sosial forbindelse<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e92924 elementor-widget elementor-widget-text-editor\" data-id=\"5e92924\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Naturrelasjoner og bygge sosial st\u00f8tte.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a551b3 elementor-widget elementor-widget-text-editor\" data-id=\"4a551b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Planlegg regelmessige aktiviteter (f.eks. kaffedater, gruppeutflukter).<\/span><\/li><li><span style=\"font-weight: 400;\">Bli med p\u00e5 sosialt; klubber eller grupper i tr\u00e5d med dine interesser.<\/span><\/li><li><span style=\"font-weight: 400;\">\u00d8v p\u00e5 aktiv lytting og empati i relasjoner.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c5a6d57 elementor-widget elementor-widget-text-editor\" data-id=\"c5a6d57\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Rutine for egenomsorg<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-05e8d5a elementor-widget elementor-widget-text-editor\" data-id=\"05e8d5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Etabler en konsekvent egenomsorgsrutine.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80f03d6 elementor-widget elementor-widget-text-editor\" data-id=\"80f03d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><span style=\"font-weight: 400;\">Sett av tid til egenomsorgsaktiviteter (f.eks. meditasjon, lesing).<\/span><\/li><li><span style=\"font-weight: 400;\">Prioriter s\u00f8vn og oppretthold en konsekvent s\u00f8vnplan.<\/span><\/li><li><span style=\"font-weight: 400;\">Delta i aktiviteter som gir glede og avslapning. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-045994b elementor-widget elementor-widget-text-editor\" data-id=\"045994b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Husk at sm\u00e5 endringer kan \u00f8ke over tid. Start med en eller to endringer og jobb deg gradvis mot en mer balansert livsstil.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e7279c elementor-widget elementor-widget-heading\" data-id=\"6e7279c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">N\u00e5r skal man s\u00f8ke profesjonell hjelp?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ef7949 elementor-widget elementor-widget-text-editor\" data-id=\"6ef7949\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Hvis du har slitt med panikklidelse i lang tid, kan du f\u00f8le deg overveldet eller h\u00e5pl\u00f8s. Du kan ogs\u00e5 oppleve irritabilitet og \u00f8kt angst. \u00c5 f\u00f8le seg redd eller veldig stresset av daglige problemer kan ogs\u00e5 v\u00e6re vanlig. Det kan v\u00e6re p\u00e5 tide \u00e5 f\u00e5 profesjonell hjelp. Psykiatere og psykologer ved<\/span><a href=\"https:\/\/spesialistipsykiatri.no\/\"> <span style=\"font-weight: 400;\">Spesialistipsykiatri.no <\/span><\/a><span style=\"font-weight: 400;\">kan hjelpe deg.<\/span> <span style=\"font-weight: 400;\">Kontakt oss,<\/span><span style=\"font-weight: 400;\"> og du kan diskutere bekymringene dine i trygge omgivelser.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e85b6e3 elementor-widget elementor-widget-heading\" data-id=\"e85b6e3\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"FAQs\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ofte Stilte Sp\u00f8rsm\u00e5l (FAQs)!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d11bf4b elementor-widget elementor-widget-text-editor\" data-id=\"d11bf4b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Hvordan kan dype puste\u00f8velser hjelpe mot panikkanfall?<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0fc21a5 elementor-widget elementor-widget-text-editor\" data-id=\"0fc21a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Dype puste\u00f8velser beroliger nervesystemet og reduserer de fysiske symptomene p\u00e5 panikk. Gi en f\u00f8lelse av kontroll under et angrep.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0b17964 elementor-widget elementor-widget-text-editor\" data-id=\"0b17964\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Hvilken rolle spiller regelmessig trening for \u00e5 h\u00e5ndtere panikklidelse?<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e85fc99 elementor-widget elementor-widget-text-editor\" data-id=\"e85fc99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Regelmessig trening reduserer generell angst, forbedrer hum\u00f8ret og forbedrer fysisk helse. Det kan bidra til \u00e5 redusere hyppigheten og intensiteten av panikkanfall.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9774174 elementor-widget elementor-widget-text-editor\" data-id=\"9774174\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"p1\"><b>Hvordan kan kognitive atferdsteknikker hjelpe til med \u00e5 h\u00e5ndtere panikklidelse?<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2da5c71 elementor-widget elementor-widget-text-editor\" data-id=\"2da5c71\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Kognitive atferdsteknikker hjelper ved \u00e5 utfordre irrasjonelle tanker og gradvis redusere frykten forbundet med panikkutl\u00f8sere gjennom eksponeringsterapi.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df1f66d elementor-widget elementor-widget-text-editor\" data-id=\"df1f66d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"p1\"><b>Hvordan kan mindfulness og meditasjon hjelpe mot panikkangst?<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-809e292 elementor-widget elementor-widget-text-editor\" data-id=\"809e292\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Mindfulness og meditasjon hjelper ved \u00e5 holde deg jordet i \u00f8yeblikket. Redusere generelt stress og l\u00e6re deg \u00e5 observere angst uten \u00e5 d\u00f8mme.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-88336f5 elementor-widget elementor-widget-text-editor\" data-id=\"88336f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"p1\"><b>Er det nyttig \u00e5 f\u00f8re en dagbok for \u00e5 h\u00e5ndtere panikklidelse?<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22a5503 elementor-widget elementor-widget-text-editor\" data-id=\"22a5503\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ja, \u00e5 f\u00f8re dagbok hjelper til med \u00e5 spore panikkanfall, identifisere triggere og overv\u00e5ke fremgang. Gir verdifull innsikt og hjelper til med \u00e5 h\u00e5ndtere symptomer.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-375b4cb elementor-widget elementor-widget-text-editor\" data-id=\"375b4cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"p1\"><b>Hvor kan jeg finne mer informasjon og st\u00f8tte i Norge?<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e899e0d elementor-widget elementor-widget-text-editor\" data-id=\"e899e0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">For profesjonell hjelp, Psykiatere og psykologer ved<\/span> <span style=\"font-weight: 400;\">Spesialistipsykiatri.no<\/span><span style=\"font-weight: 400;\"> kan hjelpe deg.<\/span><a href=\"https:\/\/spesialistipsykiatri.no\/kontakt-oss\/\"> <span style=\"font-weight: 400;\">Kontakt oss,<\/span><\/a><span style=\"font-weight: 400;\"> og du kan diskutere bekymringene dine i trygge omgivelser.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ab6155 elementor-widget elementor-widget-text-editor\" data-id=\"8ab6155\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 class=\"p1\"><b>Hvordan kan jeg bestille time hos en spesialist p\u00e5 psykiatriklinikken?<\/b><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7df2de elementor-widget elementor-widget-text-editor\" data-id=\"b7df2de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Du kan bestille time ved \u00e5 bes\u00f8ke<\/span> <span style=\"font-weight: 400;\">Spesialistipsykiatri.no<\/span><span style=\"font-weight: 400;\">, ringe klinikken v\u00e5r, eller bruke v\u00e5rt online bookingsystem.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4a9d326 e-flex e-con-boxed e-con e-parent\" data-id=\"4a9d326\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Viktige punkter Panikklidelse er en tilstand som for\u00e5rsaker gjentatte episoder med ekstrem frykt eller angst. Racing hjerte, hjertebank, nummenhet og [&hellip;]<\/p>\n","protected":false},"author":25,"featured_media":35976,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23],"tags":[337,129,239,205,338],"class_list":["post-35975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artikler","tag-avslapningsteknikker","tag-kognitiv-atferdsterapi-cbt","tag-panikklidelse","tag-selvhjelpsstrategier","tag-stottesystemer"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Panikklidelse Selvhjelps veiledning<\/title>\n<meta name=\"description\" content=\"H\u00e5ndter Panikklidelse og angst med v\u00e5r selvhjelpsguide. 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