{"id":6738,"date":"2025-10-05T19:30:56","date_gmt":"2025-10-05T19:30:56","guid":{"rendered":"https:\/\/traumanet.nl\/?post_type=infotheek&#038;p=6738"},"modified":"2026-09-10T08:51:38","modified_gmt":"2026-09-10T08:51:38","slug":"dealing-with-dysregulation","status":"publish","type":"infotheek","link":"https:\/\/traumanet.nl\/en\/infotheek\/omgaan-met-ontregeling\/","title":{"rendered":"Dealing with dysregulation"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6738\" class=\"elementor elementor-6738\" data-elementor-post-type=\"infotheek\">\n\t\t\t\t<div class=\"elementor-element elementor-element-43009f9 e-flex e-con-boxed e-con e-parent\" data-id=\"43009f9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f42efe5 e-con-full e-flex e-con e-child\" data-id=\"f42efe5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-92973a0 elementor-widget elementor-widget-text-editor\" data-id=\"92973a0\" 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<div class=\"elementor-element elementor-element-57e4451 elementor-widget elementor-widget-text-editor\" data-id=\"57e4451\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p><strong>In dit artikel van Annelies, arts en ervaringsdeskundige, vind je verschillende voorbeelden die kunnen helpen om jezelf te reguleren. De voorbeelden zijn door mensen met eigen ervaring rondom trauma ingebracht. <\/strong><\/p><p><strong>De informatie over de <a href=\"https:\/\/traumanet.nl\/en\/information\/window-of-tolerance\/\">Window of Tolerance<\/a> is helpend om te begrijpen hoe je systeem op stress en dreiging reageert. In dit artikel wordt daar naar verwezen.<\/strong><\/p><\/div><\/div><div class=\"elementor-element elementor-element-fd23d8e elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"fd23d8e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><h2>Ben ik ontregeld?\u00a0<\/h2><p>Als eerste is het belangrijk om \u00fcberhaupt op te kunnen merken dat je ontregeld bent. Dit klinkt heel simpel, maar het kan soms best lastig zijn. Soms ben je zo gewend aan een ontregelde toestand, dat deze als \u2018normaal\u2019 is gaan voelen. Of je wordt er zo in meegezogen, dat je geen afstand meer kunt houden en niet meer goed beseft dat je zelf iets kan doen om je toestand te verbeteren.\u00a0<\/p><h2><b>Twee toestanden van ontregeling<\/b><\/h2><h3>Te veel spanning: hyperarousal<\/h3><p>De toestand waarbij je te veel spanning in je systeem hebt, wordt ook wel hyper-arousal genoemd. Je kunt je dan heel gespannen, onrustig, angstig of boos voelen. Je lijf heeft je <a href=\"https:\/\/traumanet.nl\/en\/information\/trauma\/overlevingsreacties\/\" target=\"_blank\" rel=\"noopener\">vecht-vlucht systeem<\/a> ingeschakeld, waardoor je de neiging kan hebben om actie te ondernemen en dingen te doen. In deze toestand is je lichaam vaak gespannen en kun je de overtuiging hebben dat de wereld een bedreigende en\/of beangstigende plek is.\u00a0<\/p><h3>Te weinig spanning: hypoarousal<\/h3><p>De toestand waarbij je te weinig spanning in je systeem hebt, wordt ook wel hypo-arousal genoemd. In deze staat kun je je erg vlak, afgesloten, verdoofd of afwezig voelen. Je lijf heeft het systeem van passieve bevriezing en ineenstorting ingeschakeld. De wereld kan leeg of vervreemd aanvoelen en gevoelens van waardeloosheid, hopeloosheid en eenzaamheid komen veel voor. Je lichaam voelt slap en energieloos, en je kunt <a href=\"https:\/\/traumanet.nl\/en\/information\/dissociation\/what-is-dissociation\/\">dissociated<\/a> zijn.\u00a0<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-889c7d0 e-con-full e-flex e-con e-child\" data-id=\"889c7d0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-990553a e-con-full e-flex e-con e-child\" data-id=\"990553a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-8b7cfb3 e-con-full e-flex e-con e-child\" data-id=\"8b7cfb3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-6a656af e-con-full e-flex e-con e-child\" data-id=\"6a656af\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-93aa4ee elementor-widget elementor-widget-text-editor\" data-id=\"93aa4ee\" 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>More about this topic\u00a0<\/strong><\/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-dc2f804 e-transform elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"dc2f804\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:15,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:-15,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-info\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M20 424.229h20V279.771H20c-11.046 0-20-8.954-20-20V212c0-11.046 8.954-20 20-20h112c11.046 0 20 8.954 20 20v212.229h20c11.046 0 20 8.954 20 20V492c0 11.046-8.954 20-20 20H20c-11.046 0-20-8.954-20-20v-47.771c0-11.046 8.954-20 20-20zM96 0C56.235 0 24 32.235 24 72s32.235 72 72 72 72-32.235 72-72S135.764 0 96 0z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96c0d75 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"96c0d75\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/window-of-tolerance\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">The Window of Tolerance<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Trauma and the nervous system<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11b11a8 elementor-widget elementor-widget-text-editor\" data-id=\"11b11a8\" 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<div class=\"elementor-element elementor-element-57e4451 elementor-widget elementor-widget-text-editor\" data-id=\"57e4451\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\">\u00a0<\/div><\/div><div class=\"elementor-element elementor-element-fd23d8e elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"fd23d8e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><h2><b>Handvatten per toestand<\/b><\/h2><p>Het is nuttig om onderscheid te maken tussen een toestand van hyper-arousal en hypo-arousal, omdat deze toestanden beide iets anders nodig hebben. Voor je systeem voelt een te grote verandering in spanning vaak onveilig aan. Gaan hardlopen als je lichaam verlamd voelt, is bijvoorbeeld een te grote stap. Als je weet in welke toestand je bent, kun je daar bij aansluiten.\u00a0<\/p><ul><li aria-level=\"1\">Zit er veel energie in je systeem? Dan is het belangrijk om deze energie te gebruiken en op een veilige manier te ontladen. Bijvoorbeeld door een stuk te gaan lopen, <a href=\"https:\/\/traumanet.nl\/en\/resources\/zelfregulatie-oefeningen\/\">iets creatiefs<\/a> te doen of schoon te maken. Het is meestal niet helpend om op het moment dat je erg onrustig bent, iets heel rustigs als meditatie te gaan doen.\u00a0<\/li><\/ul><ul><li aria-level=\"1\">Voel je je juist afwezig en futloos? Dan wil je voorzichtig wat meer energie in je systeem krijgen. Met de nadruk op voorzichtig. Ga je te snel, bijvoorbeeld door jezelf een schop onder de kont te geven en wel te gaan hardlopen, dan is dit vaak een te grote verschuiving voor je systeem. Het kan zijn dat je je dan even beter voelt, maar dit is meestal niet blijvend.<\/li><li aria-level=\"1\">Er zijn een aantal dingen die je kunt doen die in beide toestanden helpend kunnen zijn. Bijvoorbeeld contact zoeken met iemand anders, of muziek luisteren. Vaak is het karakter hiervan dan iets verschillend.<\/li><\/ul><h2>Welke tools kun je inzetten als je ontregeld bent? <b><\/b><\/h2><p>Het liefst verzamel je zoveel mogelijk handvatten, zodat je verschillende dingen kunt uitproberen en kunt kiezen wat het beste aansluit bij het moment. Het kan ook zijn dat er meerdere dingen tegelijk nodig zijn om je weer rustiger te voelen. \u00c9n contact zoeken met iemand, \u00e9n even gaan wandelen, bijvoorbeeld.<\/p><p>Wondertools die meteen voor honderd procent helpen zijn er eigenlijk niet. Geef jezelf en je systeem de tijd.\u00a0<\/p><h2>Vaardigheden aanleren wanneer je je goed voelt<\/h2><p>Hieronder staat een aantal voorbeelden van tools die je kunt inzetten, verdeeld over de twee toestanden van ontregeling. Verzamel voor jezelf de dingen die bij jou passen en die jou helpen. Belangrijk om hierbij te weten, is dat je jezelf geen nieuwe dingen kunt leren op het moment dat je echt ontregeld bent. Hoe graag je het ook wilt, je brein is er gewoon niet toe in staat.<\/p><p>Kies dus tools die je jezelf al eigen hebt gemaakt op het moment dat je ontregeld bent. Je kunt je repertoire uitbreiden op de momenten dat je je goed voelt. Dan kun je jezelf nieuwe vaardigheden aanleren die je vervolgens ook kunt inzetten als je ze nodig hebt om je toestand te veranderen. Het is daarnaast ook fijn om dingen te ontdekken die zorgen dat je je ook goed blijft voelen.\u00a0\u00a0\u00a0<\/p><\/div><\/div>\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-c6fba08 e-n-tabs-mobile elementor-widget elementor-widget-n-tabs\" data-id=\"c6fba08\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;horizontal_scroll&quot;:&quot;disable&quot;}\" data-widget_type=\"nested-tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-tabs\" data-widget-number=\"208648712\" aria-label=\"Tabs. Open items met enter of spatie, sluit af met escape en navigeer met de pijltoetsen.\">\n\t\t\t<div class=\"e-n-tabs-heading\" role=\"tablist\">\n\t\t\t\t\t<button id=\"e-n-tab-title-2086487121\" data-tab-title-id=\"e-n-tab-title-2086487121\" class=\"e-n-tab-title\" aria-selected=\"true\" data-tab-index=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"e-n-tab-content-2086487121\" style=\"--n-tabs-title-order: 1;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tTe veel spanning: hyper-arousal\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-2086487122\" data-tab-title-id=\"e-n-tab-title-2086487122\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-2086487122\" style=\"--n-tabs-title-order: 2;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tTe weinig spanning: hypo-arousal\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<\/div>\n\t\t\t<div class=\"e-n-tabs-content\">\n\t\t\t\t<div id=\"e-n-tab-content-2086487121\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-2086487121\" data-tab-index=\"1\" style=\"--n-tabs-title-order: 1;\" class=\"e-active elementor-element elementor-element-1632c0d e-con-full e-flex e-con e-child\" data-id=\"1632c0d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-223f5fe elementor-widget elementor-widget-text-editor\" data-id=\"223f5fe\" 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>Een eind gaan lopen of rennen<\/li><li>Sporten, krachtoefeningen, power-yoga<\/li><li>Actieve schoonmaakklus of opruimen<\/li><li>Trap op- en aflopen<\/li><li>Dansen<\/li><li>Luid meezingen met muziek (tip: maak als je je goed voelt een keer een geschikte afspeellijst hiervoor)<\/li><li>Hardop schreeuwen of schelden \u2013 kan ook in een kussen<\/li><li>Met iemand praten\/bellen<\/li><li>Iemand vragen bij wie je gevoelens kunt ventileren<\/li><li>Stompen in een kussen<\/li><li>Spelen met iemand anders of met een huisdier<\/li><li>Kauwen\/bijten op een bijtring\/wortel\/..<\/li><li>Ademoefening waarbij je langer uit- dan inademt<\/li><li>Samen met iemand wat leuks gaan doen<\/li><li>Krassen op een vel papier<\/li><li>Tv-kijken<\/li><li>Gamen<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<a class=\"elementor-element elementor-element-5b1ceaf e-con-full e-flex e-con e-child\" data-id=\"5b1ceaf\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/academy.traumanet.nl\/ptss-en-partnerrelaties\/\">\n\t\t<div class=\"elementor-element elementor-element-dd07e72 e-con-full e-flex e-con e-child\" data-id=\"dd07e72\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-c51cfb1 e-con-full e-flex e-con e-child\" data-id=\"c51cfb1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-73c5a15 elementor-widget elementor-widget-text-editor\" data-id=\"73c5a15\" 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>Webinar: October 1, 2026, 7:00 PM<\/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-142044c e-transform elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"142044c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:15,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:-15,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-video\" viewbox=\"0 0 576 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M336.2 64H47.8C21.4 64 0 85.4 0 111.8v288.4C0 426.6 21.4 448 47.8 448h288.4c26.4 0 47.8-21.4 47.8-47.8V111.8c0-26.4-21.4-47.8-47.8-47.8zm189.4 37.7L416 177.3v157.4l109.6 75.5c21.2 14.6 50.4-.3 50.4-25.8V127.5c0-25.4-29.1-40.4-50.4-25.8z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ac15559 e-con-full e-flex e-con e-child\" data-id=\"ac15559\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2b84961 e-con-full e-flex e-con e-child\" data-id=\"2b84961\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-366cc19 elementor-widget elementor-widget-heading\" data-id=\"366cc19\" 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<h4 class=\"elementor-heading-title elementor-size-default\">PTSD and partner relationships - When love is under pressure<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-127bc46 elementor-widget elementor-widget-text-editor\" data-id=\"127bc46\" 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<h5>A conversation with Aerjen Tamminga<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-132937a e-con-full e-flex e-con e-child\" data-id=\"132937a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f5f0a08 elementor-widget elementor-widget-image\" data-id=\"f5f0a08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"775\" src=\"https:\/\/traumanet.nl\/wp-content\/uploads\/2025\/10\/aerjen-tamminga-1024x992.png\" class=\"attachment-large size-large wp-image-12966\" alt=\"\" srcset=\"https:\/\/traumanet.nl\/wp-content\/uploads\/2025\/10\/aerjen-tamminga-1024x992.png 1024w, https:\/\/traumanet.nl\/wp-content\/uploads\/2025\/10\/aerjen-tamminga-300x290.png 300w, https:\/\/traumanet.nl\/wp-content\/uploads\/2025\/10\/aerjen-tamminga-768x744.png 768w, https:\/\/traumanet.nl\/wp-content\/uploads\/2025\/10\/aerjen-tamminga-1536x1487.png 1536w, https:\/\/traumanet.nl\/wp-content\/uploads\/2025\/10\/aerjen-tamminga.png 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-2086487122\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-2086487122\" data-tab-index=\"2\" style=\"--n-tabs-title-order: 2;\" class=\"elementor-element elementor-element-b357cb5 e-con-full e-flex e-con e-child\" data-id=\"b357cb5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3949010 elementor-widget elementor-widget-text-editor\" data-id=\"3949010\" 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>Muziek luisteren die je fijn vindt (tip: maak een afspeellijst voor deze situatie)<\/li><li>Meebewegen op muziek<\/li><li>Rustig meezingen met een leuk liedje<\/li><li>Filmpjes kijken die je prettig vindt, of filmpjes terugkijken van leuke momenten (tip: maak hiervan een mapje op je telefoon)<\/li><li>Naar buiten om een stukje te wandelen of om even in de natuur te zijn<\/li><li>Thee drinken<\/li><li>Een warme douche nemen<\/li><li>Mediteren<\/li><li>Yoga\u00a0<\/li><li>Ademoefening waarbij je langer in- dan uitademt<\/li><li>Ergens naar toe gaan waar mensen zijn<\/li><li>Een berichtje sturen aan iemand, afspreken om te bellen<\/li><li>Iets leuks plannen<\/li><li>Een huisdier aaien<\/li><li>Een knuffel vasthouden<\/li><li>Tv\/radio aanzetten<\/li><li>Aan iets lekkers ruiken<\/li><li>Iets met een scherpe smaak eten, bijvoorbeeld kauwen op een pepermuntje<\/li><li>Tekenen<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b221e3d e-con-full e-flex e-con e-child\" data-id=\"b221e3d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-24ef6ec e-con-full e-flex e-con e-child\" data-id=\"24ef6ec\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-e4467d5 e-con-full e-flex e-con e-child\" data-id=\"e4467d5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-2487cfb e-con-full e-flex e-con e-child\" data-id=\"2487cfb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e4e492d elementor-widget elementor-widget-text-editor\" data-id=\"e4e492d\" 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>More about this topic\u00a0<\/strong><\/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-a4712eb e-transform elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"a4712eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:15,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:-15,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-info\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M20 424.229h20V279.771H20c-11.046 0-20-8.954-20-20V212c0-11.046 8.954-20 20-20h112c11.046 0 20 8.954 20 20v212.229h20c11.046 0 20 8.954 20 20V492c0 11.046-8.954 20-20 20H20c-11.046 0-20-8.954-20-20v-47.771c0-11.046 8.954-20 20-20zM96 0C56.235 0 24 32.235 24 72s32.235 72 72 72 72-32.235 72-72S135.764 0 96 0z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9644554 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"9644554\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">What is trauma?<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">What are the consequences of trauma?<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/trauma-and-the-body\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Trauma en het lichaam<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b492105 e-con-full e-flex e-con e-child\" data-id=\"b492105\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-0759dc0 e-con-full e-flex e-con e-child\" data-id=\"0759dc0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8d245c3 elementor-widget elementor-widget-heading\" data-id=\"8d245c3\" 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\">Related articles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6f52c66 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"6f52c66\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/what-is-trauma\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">What is trauma?<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/effects-of-trauma\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">What are the consequences of trauma?<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/window-of-tolerance\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">The Window of Tolerance<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/trauma-and-the-nervous-system\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Trauma and the nervous system<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\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-ccf8b15 e-flex e-con-boxed e-con e-parent\" data-id=\"ccf8b15\" 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>","protected":false},"excerpt":{"rendered":"<p>Als gevolg van trauma kan het stress-systeem ontregeld raken. Hierdoor voel je je bijvoorbeeld constant gespannen, of juist afwezig en uit contact. Op momenten dat je je ontregeld voelt, is het fijn om een aantal handvatten tot je beschikking te hebben. <\/p>","protected":false},"author":3,"featured_media":6740,"template":"","meta":{"_acf_changed":false,"give_campaign_id":0,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"doelgroep":[12],"thema":[49],"class_list":["post-6738","infotheek","type-infotheek","status-publish","has-post-thumbnail","hentry","doelgroep-iemand-met-trauma","thema-omgaan-met-trauma"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Omgaan met ontregeling: handvatten voor je zenuwstelsel<\/title>\n<meta name=\"description\" content=\"Als gevolg van trauma kan het stress-systeem ontregeld raken. 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