Åndedrætsøvelser og kropsterapi ser ud til at hjælpe udsatte unge kvinder

Deprimeret

 

Rehabiliteringsforløb med fokus på krop og åndedræt kan medvirke til positive forandringer for unge kvinder, der har haft en opvækst med massive omsorgssvigt, og som er endt i kriminelle og misbrugsrelaterede miljøer. Det viser en ny dansk undersøgelse.

Af Marianne Palm m.fl.

Du har sikkert hørt om de meget sårbare piger, som ofte har været meget udadreagerende, og for nogle af pigerne har det medført vold på tilfældige mennesker, fx i tog, på veje og stræder. Andre reagerede voldsomt ind mod sig selv og ikke ud mod andre. Hvad er det egentlig, der sker i deres liv, og kan en del eller hele forklaringen ligge i fortidens traumer, som i nutid gør livet til en svær størrelse at være i? Og kan kropsterapi, herunder en speciel åndedrætsteknik, hjælpe?

Og ikke mindst: Kan vi andre, som måske også har problemer med indestængt vrede, tankemylder eller andre problemer, lære noget af den store rapport, som danske forskere netop har offentliggjort? Ja.

Her følger et meget lille uddrag af rapporten. Har du selv problemer, så giv dig selv – og dine omgivelser en gave. Læs den.

I den internationale forskning er der efterhånden mange studier, som dokumenterer, at det kan være meget værdifuldt for det enkelte menneske, men også for samfundet at kigge på ”mind & body”, når det handler om traumer, krisehåndtering og fx PTSD.

Derfor besluttede danske forskere at undersøge, hvordan man måske kunne ændre på traumatiske stressreaktioner ved at inddrage det hele menneske gennem samtaler, men også med enten osteopati eller Body-SDS i kombination med den form for åndedrætsterapi, SKY-teknikkerne, som Jakob Lund i årevis har praktisereret og undervist i hos bl.a. kriminalforsorgen.

Fra fængslerne har det hovedsageligt været mænd, der har været kursister, men i den helt nye undersøgelse er det kvinder, som gennem de år, projektet har varet, har fortalt om deres liv, deres barndom, og om hvordan det omgivende samfund med forældre og søskende, kærester, skolegang og ofte med et utal af plejefamilier har formet deres liv på godt og ondt. Og ærlig talt mest på ondt, men hvor kvinderne gennem den tætte relation til terapeuterne og teknikkerne har fundet nye veje og værktøjer til forhåbentlig at kunne skabe sig et nyt liv fremadrettet.

14 kvinder var med i projektet, men på trods af aflysninger under covid-19, og selvom der var tale om hårdt ramte kvinder, socialt, økonomisk, mentalt og fysisk, ikke mindst efter at have været i mange forskellige typer af misbrug og ikke mindst vold og seksuelle overgreb i for- og nutid, fik de ti kvinder, der gennemførte, alle en positiv taske med hjem, fyldt med muligheder for et anderledes liv.

At huske både for lidt og for meget …

En af de førende forskere inden for traumebehandling er den hollandske professor i psykiatri Bessel van der Kolk. Van der Kolk argumenterer for, at traumatiske stressreaktioner kommer fra hele organismen, og at det derfor er nødvendigt at inddrage kroppen i arbejdet.

Van der Kolk forklarer blandt andet dette med den måde, hvorpå et traume erindres. Traumatiserede personer husker på én gang for lidt og for meget, som van der Kolk udtrykker det.

Normalt huskes en hændelse som en historie med en begyndelse og en slutning, og mindet er fleksibelt; de historier, vi fortæller om hændelsen, kan tilpasses omstændighederne og formålet med historien. Vores normale hukommelse er således social, og den styres af vores rationelle, analyserende del af hjernen.

Omvendt er det med traumatiske hændelser; her har man ikke erindring om hændelsen i sin helhed, man husker på den måde for lidt. Samtidig fylder traumet langt mere end selve hændelsen, netop fordi det ikke er blevet integreret i sin helhed, hvilket giver en forståelse for, at hændelsen hører fortiden til. De følelser og fysiske fornemmelser, der blev lagret i kroppen under traumet, vender i stedet vedvarende tilbage som forstyrrende fysiske reaktioner i nutiden; man genoplever på den måde til stadighed elementer af traumet – det afsluttes aldrig helt.

Fysisk forvandling af smerter og ubehag

Uanset om kvinderne var aggressive udadtil eller ej, fortalte de, at de ofte fordømte sig selv og vendte deres vrede indad. Gennem kropsøvelserne oplevede de at komme i kontakt med disse følelser og på længere sigt at kunne håndtere dem.

Selvskade

En tredje måde, hvorpå nogle af kvinderne regulerede følelser, var gennem selvskade. I en litteraturgennemgang om forekomsten af og årsagerne til selvskade definerer forfatterne selvskade som en bevidst handling, der medfører fysiske skader på kropsvæv, uden en intention om selvmord. De beskriver desuden selvskade som en måde at håndtere svære og følelsesmæssigt belastende situationer (Cipriano, Cella & Cotrufo, 2017).

Forfatterne anfører, at selvskade kan skabe afhængighed, og at det ofte forekommer blandt unge, der har diagnosen borderline og spiseforstyrrelser (ibid.). Nogle af kvinderne har jævnligt skåret, kradset eller slået sig selv, særligt i pressede situationer.

Mange af de voldsomme oplevelser, som kvinderne beskriver gennem opvæksten, kan betegnes som traumer, nærmere bestemt udviklingstraumer. Traume betyder fysisk eller psykisk skade. Et psykologisk traume kan defineres som “når både de indre og ydre ressourcer er utilstrækkelige til at håndtere en udefrakommende trussel” (van der Kolk, 1989, s. 393).

Det er den følelsesmæssige del af hjernen, der er i spil

Årsagen kan være, at traumet erindres af den følelsesmæssige del af hjernen, skriver van der Kolk. I modsætning til den rationelle del af hjernen, der kommer til udtryk gennem tanker, manifesterer den følelsesmæssige del af hjernen sig gennem kroppen: Hjertebanken, vejrtrækning, den måde, man taler på og kropsholdninger. Man kan derfor ikke genbesøge og arbejde med traumet udelukkende gennem éns kognitive kapacitet, som fx kun samtaleterapi. Man må arbejde med den følelsesmæssige del af hjernen, og her er det nødvendigt at gå gennem kroppen.

Kroppens længste nerve påvirker hjernen, ikke omvendt

Van der Kolk trækker desuden på professor i psykiatri Steven Porges’ banebrydende teori om vagusnerven, kroppens længste og mest forgrenede nerve. Da vagusnervens signaler primært går fra kroppen til hjernen og ikke omvendt, er den mest direkte vej til at påvirke nervesystemet via kroppen, skriver van der Kolk.

Man kan således arbejde med at aktivere det parasympatiske nervesystem, der får os til at slappe af og sænke produktionen af stresshormoner, via åndedrættet, ligesom også det sympatiske nervesystem, der aktiveres, når vi er klar til kamp eller flugt, er forbundet med åndedrættet. Desuden er et centralt element i mange kropsorienterede tilgange til traumebehandling ønsket om at aktivere det, som Porges har kaldt vores sociale engagementssystem; en overlevelsesstrategi, der er kommet til senere som en del af det parasympatiske nervesystem.

Strategien her går ud på at prøve at forbinde sig til andre mennesker, hvilket sker gennem nærvær, et roligt kropssprog og subtile udtryk i stemmeføring, øjenkontakt og ansigtsmimik. Teorien er ikke mindst relevant i forbindelse med mennesker, som har været udsat for traumer, da deres sociale engagementssystem ofte er skadet, skriver van der Kolk. Disse mennesker vil derfor i højere grad end andre ty til nervesystemets andre tilgængelige overlevelsesmekanismer, nemlig kamp/flugt eller i værste fald en ”frys”-tilstand.

Og det er netop en af de vigtige årsagssammenhænge, hvilket man har opdaget gennem de mange samtaler med kvinderne i projektet. Mennesker, der i høj grad er styret af et, kan man vel sige på almindeligt dansk, slidt nervesystem, som konstant reagerer impulsivt med enten vrede, frygt eller stivner op i en situation, man ikke synes, man kan komme væk fra.

Derfor bliver et menneske let et produkt af kropslige reaktioner uden at kunne nå at tænke nogle rationelle tanker. Mange af kvinderne beskriver netop disse forhold, at selvom de uendelig mange gange har tænkt, at de måtte forsøge at undgå nogle situationer, hvor de blev udadreagerende og endog voldelige, kunne de ikke stoppe sig selv.

De beskriver også, hvordan krop og sind ofte sitrer med uro, hvor der mangler nogle sunde ventiler, og i stedet opstår der misbrug af alkohol og stoffer for at lave en form for selvmedicinering, hvis ikke det hele eskalerer i et forsøg på at skabe ro enten ved at skade omgivelserne eller sig selv.

En kendt teknik i 156 lande

Breathe SMART er en dansk organisation, der er tilknyttet den internationale NGO Art of Living, og som blev grundlagt i 1981. Den er er en del af organisationen IAHV (International Organisation for Human Values), der ligesom Art of Living underviser i SKY-teknikkerne i 156 lande, blandt andet i skoler, virksomheder, fængsler, flygtningelejre og retreat-centre, ligesom organisationen står bag en række sociale og miljøorienterede lokale projekter.

Breathe SMARTs hovedlokaler ligger i Københavns Nordvest-kvarter og har også lokaler i Helsingør og Holte. Organisationen underviser i SKY-teknikkerne, og målgruppen er udsatte mennesker, der lever med kriminalitet, misbrug eller svære personlige og sociale problemer. Desuden er kurserne rettet mod praktikere, der arbejder med målgruppen. Breathe SMART-instruktørerne har gennemgået et Art of Living-uddannelsesforløb, der varer tre til fire år og omfatter en række forløb, hvor man er i lære, er afholdende fra euforiserende stoffer og alkohol og selv praktiserer åndedrætsøvelserne. Uddannelsen certificerer til at undervise i de relevante åndedrætsteknikker. Mange af instruktørerne i Breathe SMART har generelt selv haft sociale, psykiske, kriminalitets- eller misbrugsrelaterede udfordringer, hvilket organisationen anser som noget, der kan være en fordel i forhold til deltagernes mulighed for at spejle sig i instruktørerne, og som kan medvirke til en tryg relation.

Breathe SMART arrangerer primært gruppebaserede kurser. Kurserne tilbydes i organisationens egne lokaler samt i fængsler og rusmiddelbehandlingscentre rundt om i landet. Man kan blive henvist af en række kommuner og af Kriminalforsorgen. Kurserne forløber over fire dage af to til tre timer. I Breathe SMARTs egne lokaler afholdes kurserne cirka hver anden måned med omkring 40-50 deltagere pr. gang. Her undervises i SKY-teknikkerne. Den mest centrale øvelse er åndedrætsøvelsen Sudarshan Kriya, der kan oversættes med “klarsyn gennem rensende handling”. Øvelsen indebærer en rytmisk vejrtrækning skiftevis i tre forskellige tempi. Når man har gennemført kurset, kan man uden tilmelding deltage i ugentlige gruppebaserede 2-timers sessioner. Formålet med de ugentlige sessioner er både at hjælpe med at fastholde en praksis omkring øvelserne og at skabe et forum, hvor deltagerne kan danne et nyt socialt netværk, der kan erstatte tidligere fællesskaber omkring fx kriminalitet og stoffer. Breathe SMART arrangerer desuden såkaldte Del 2-kurser, som varer fire dage i stilhed og indebærer overnatning.

Jakob Lund tilbyder forskellige kurser og foredrag. Vil du gerne vide mere, så skriv til: mail@breathesmart.dk


Kropslig uro og følelsesløshed

Kvinderne fortæller om erfaringer som kropslig uro og følelsesløshed. Denne kropslige uro og følelsesløshed forsøgte de at håndtere gennem forskellige former for misbrug, fortæller de: Misbrug af stoffer, alkohol eller mad eller at udføre selvskade.

Er du holdt op med at mærke dig selv, så deler du måske oplevelse med mange af kvinderne

Ikke at mærke sig selv kan opstå efter langvarig brug af smertestillende midler, sovepiller eller som i mange af kvindernes tilfælde stimulerende stoffer eller alkohol til at overdøve tankemylderet, og til at de kunne kaste sig ud i ekstreme handlinger og mærke et sus og i forlængelse heraf kunne slappe af og finde ro. Nogle af kvinderne taler om, hvordan indtagelse af rusmidler og deltagelse i fester var et forsøg på at genskabe følelser, der ellers var forsvundet, fx følelsen af glæde.

At speede op eller at falde til ro … to sider af samme sag …

Andre stoffer stimulerer centralnervesystemet, såsom ecstasy/MDMA, kokain eller amfetamin. Disse stoffer blev også brugt af kvinderne som en strategi for at håndtere deres tankemylder og indre kaos, men også oplevelsen af følelsesløshed. Flere fortæller, at stofferne ikke bare kunne bedøve specifikke uønskede følelser, de kunne også fremprovokere følelser, så kvinderne oplevede at ”mærke noget”.

Nærvær, omsorg og masser af tid var nogle af nøgleordene for projektet

Studiedesignet kan du læse om i rapporten, som du finder på www.sund-forskning.dk

Generelt for hele studiet var, at der blev givet god tid til kvinderne, og at studiet varede i op til tre år. Længden af studiet var vigtigt, understreger de danske forskere, da mennesker med så store udfordringer, som kvinderne havde, ikke flytter sig kun fremad, men over tid med mange tilbageskridt, der opstår nogle dynamikker og processer, man ikke får øje på i et projekt af kortere varighed.

Fx udtrykte nogle kvinder efter nogle måneder i forløbet en meget stor optimisme og en følelse af positiv forandring, men i et efterfølgende interview var deres situation på flere områder forværret, blandt andet på grund af deres sociale omstændigheder.

Stofmisbrug – og mad 

Ud over stofmisbruget havde mange af kvinderne et alkoholmisbrug eller et misbrug af mad, der synes at have samme formål som stofferne, nemlig at dulme eller aflede opmærksomheden fra ubehagelige følelser, uro og tankemylder eller generere andre velkomne følelser som fx glæde. De, der taler om et unaturligt forhold til mad, fortæller, at de forbandt og stadig forbinder mad med tryghed eller med ro og glæde i barndomshjemmet. En af kvinderne fortæller, at hun generelt ikke har føling med, hvor meget hun spiser, særligt ikke i pressede situationer. Hun overspiste fx i forbindelse med afslutningen af behandlingen for sit stofmisbrug for et år siden: ”Jeg har intet overblik over, hvor meget jeg spiser på en dag, og jeg er heller ikke rigtigt til stede, når jeg spiser. Jeg tog mange kilo på, da jeg var færdig med behandlingen”.

Sammenfattende har kvindernes forskellige former for misbrug eller afhængigheder været en måde at dulme følelser eller omvendt mærke deres følelser. Nogle rusmidler virkede sløvende, andre fungerede som en katalysator for at kaste sig ud i ekstreme handlinger for så derefter at kunne slappe af. Man kan sige, at disse forskellige substanser fungerede som en måde at håndtere den ustabilitet og utryghed, som opvækstens socialiteter var præget af, og som medvirkede til kropslig uro og følelsesløshed.

Samtaler og tre typer af terapeuter

Rehabiliteringsforløbene for kvinderne i denne undersøgelse indebar dels en række individuelle sessioner, dels deltagelse i et gruppekursus som beskrevet ovenfor. Da det syntes for overvældende og angstprovokerende for nogle af kvinderne at deltage i gruppekurserne i begyndelsen, fx hvis de led af social angst, arrangerede Breathe SMART også et 3-dages kursus med få deltagere og kun kvinder (i et enkelt tilfælde arrangerede de et kursus blot for en enkelt kvinde). Flere deltog senere i det generelle gruppekursus, eventuelt efter alle deres individuelle sessioner.

Der var planlagt 24 individuelle sessioner over mindst tre måneder for hver af de ti kvinder, som gennemførte projektet.

Under de individuelle sessioner var det åndedrætsøvelser, forskellige kropsøvelser, herunder øvelser, hvor man bruger stemmebåndet, samt samtaleterapi, der indgik i sessionerne, og det var især arbejdet i grupper, der gav størst udbytte for den enkelte kvinde.

Turningpoints – hvad er dine vendepunkter?

I kvindernes historier er der talrige eksempler på såkaldte kritiske situationer, hvor tanker (aspirationer) om en alternativ fremtid vækkes. De kritiske situationer kan både være positive og negative. Nogle beskriver en situation, hvor de for første gang møder et menneske, som de oplevede, støttede og troede på dem, fx en socialpædagog; nogle fremhæver det at blive gravid både som en positiv og en negativ ting. En nævner følelsen af at ”nå bunden”, og den pludselige erkendelse af, at der må ske noget, og nogle beskriver en dramatisk hændelse som fx et overfald eller en trafikulykke.

En del af kvinderne oplevede gennem projektet, at de ændrede sig og derfor blev mindre tiltrukket af situationer og personer, som var destruktive for dem. Det skete bl.a., fordi de ændrede relationen til sig selv, fortæller Jakob Lund, der på dansk jord har været banebrydende for mennesker i alle mulige – og umulige livssituationer.

Mange af kvinderne benytter sig stadig af tilbuddet fra Breathe SMART, selvom forskningen for længst er slut, og anvender stadig åndedrætsteknikkerne, som jo var det primære omdrejningspunkt i hele forskningsprojektet.

Åndedrætsteknikker også til dig …

Tak til Jakob Lund og hans team og til forskerne bag projektet for at give os en mulighed for at forstå kvinderne og at give dem – og alle os andre – en mulighed for forvandling. Grib den!

En særlig tak til kvinderne, der så modigt var med i projektet. God vind fremover.

Er du interesseret i at komme med på kursus arrangeret af sund-forskning og Jakob Lund, med fokus på åndedrætsteknikker og SKY-teknikker, så kontakt marianne.palm@sund-forskning.dk

 

Udsatte kvindeliv og forandring gennem kroppen

Unge kvinders fortællinger om opvækst, kriminalitet, kæresterelationer og Breathe SMART rehabiliteringsforløb

Nanna Gram Ahlmark
Ida Ege Biering
Tine Tjørnhøj-Thomsen

Copyright © 2021
Statens Institut for Folkesundhed, SDU.

Rapporten kan downloades fra www.sund-forskning.dk eller fra www.sdu.dk/sif.

Kilder og referencer er for læsevenlighedens skyld udeladt af nærværende artikel.
Undervejs og bagerst i rapporten kan du finde samtlige referencer.

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