{"id":1297741,"date":"2018-07-30T09:00:48","date_gmt":"2018-07-30T09:00:48","guid":{"rendered":"https:\/\/www.hostelworld.com\/blog\/travel-anxiety-how-to-manage-a-panic-attack-on-the-road\/"},"modified":"2026-08-20T13:31:05","modified_gmt":"2026-08-20T13:31:05","slug":"res%c3%a5ngest-hur-man-hanterar-en-panikattack-n%c3%a4r-man-%c3%a4r-p%c3%a5-resande-fot","status":"publish","type":"post","link":"https:\/\/www.hostelworld.com\/blog\/sv\/res%c3%a5ngest-hur-man-hanterar-en-panikattack-n%c3%a4r-man-%c3%a4r-p%c3%a5-resande-fot\/","title":{"rendered":"Res\u00e5ngest: hur man hanterar en panikattack n\u00e4r man \u00e4r p\u00e5 resande fot"},"content":{"rendered":"

Din blick far omkring i flygplanet. Det g\u00f6r lite ont i br\u00f6stet och det k\u00e4nns som om det blir sv\u00e5rare och sv\u00e5rare att andas. Du \u00e4r os\u00e4ker p\u00e5 om det bara \u00e4r inbillning eller om du verkligen \u00e4r i fara. Att drabbas av res\u00e5ngest eller en panikattack n\u00e4r du \u00e4r borta \u00e4r en hemsk och f\u00f6rkrossande k\u00e4nsla (en som jag k\u00e4nner alltf\u00f6r v\u00e4l) och den blir \u00e4nnu v\u00e4rre eftersom du redan befinner dig utanf\u00f6r din komfortzon n\u00e4r du reser. Jag fick min f\u00f6rsta panikattack p\u00e5 flygplatsen: jag var p\u00e5 v\u00e4g till Sri Lanka<\/a>, och pl\u00f6tsligt t\u00e4nkte jag att det inte fanns en chans att jag skulle kunna g\u00e5 ombord p\u00e5 det h\u00e4r planet \u2013 jag t\u00e4nker inte sitta fast i en flygande pl\u00e5tburk i 12 timmar! Min kropp b\u00f6rjade skaka och mitt ansikte blev gl\u00f6dhett. Mina ben v\u00e4grade att lyda mig, och jag hade ingen aning om vad som h\u00e4nde just d\u00e5. Till slut samlade jag tillr\u00e4ckligt med mod f\u00f6r att ber\u00e4tta f\u00f6r kvinnan i receptionen att jag h\u00f6ll p\u00e5 att f\u00e5 panik, och hon var s\u00e5 fantastisk att hon informerade flygv\u00e4rdinnorna. En underbar kvinna satt hos mig under start, gav mig ett gratis glas bubbel och h\u00f6ll mig sysselsatt tills paniken avtog.<\/p>\n

M\u00e5nga m\u00e4nniskor k\u00e4nner den vanliga nervositeten som h\u00f6r resandet till, medan andra lider av fullbl\u00e5st res\u00e5ngest som kan ta sig uttryck i form av panikattacker eller till och med en<\/a> l\u00e5ngvarig, mild depression<\/a> under resan. Dessa hinder \u00e4r inte roliga n\u00e4r man f\u00f6rs\u00f6ker ha det trevligt, och lyckligtvis g\u00e5r de ofta att hantera och \u00f6vervinna med tid och \u00f6vning… s\u00e5 l\u00e5t oss s\u00e4tta ig\u00e5ng!<\/p>\n

Att k\u00e4nna igen panik och \u00e5ngest<\/strong><\/h2>\n

Det f\u00f6rsta du beh\u00f6ver veta om \u00e5ngest under resan \u00e4r tecknen p\u00e5 obehag. Vi k\u00e4nner oss alla nerv\u00f6sa ibland, men det kan eskalera till en verklig obalans eller panik n\u00e4r vissa receptorer i hj\u00e4rnan inte fungerar som de ska. Det kan f\u00e5 din kropp och ditt sinne att k\u00e4nna att du befinner dig i allvarlig fara n\u00e4r allt i sj\u00e4lva verket \u00e4r helt okej omkring dig.<\/p>\n

Det \u00e4r ocks\u00e5 viktigt att veta att det finns en skillnad mellan en \u00e5ngestattack och en panikattack. \u00c5ngestattacker \u00e4r ofta kortvariga och kan ha mildare symtom som hj\u00e4rtklappning och andn\u00f6d. De g\u00e5r vanligtvis \u00f6ver snabbt och orsakar en k\u00e4nsla av obehag p\u00e5 grund av en yttre stressfaktor. En panikattack \u00e4r d\u00e4remot ofta oprovocerad och mindre f\u00f6ruts\u00e4gbar. Dessa orsakas av ett psykiskt h\u00e4lsoproblem och \u00e4r inte en \u201dnormal\u201d kroppsreaktion p\u00e5 stress. Du kan uppleva br\u00f6stsm\u00e4rtor, yrsel eller illam\u00e5ende, men fysiskt sett m\u00e5 helt bra. Om du har upplevt en s\u00e5dan attack i samband med flygning, resor eller helt enkelt f\u00f6r att du inte \u00e4r hemma, kan det leda till att du b\u00f6rjar bli r\u00e4dd f\u00f6r resor, \u00e4ven om det inte finns n\u00e5got samband mellan attackerna och resandet.<\/p>\n

Den goda nyheten \u00e4r att symptomen i b\u00e5da fallen g\u00e5r att behandla och att reaktionerna kan hanteras. Att resa \u00e4r roligt, s\u00e4kert och n\u00e5got du kan g\u00f6ra oavsett om du har \u00e5ngest eller inte. Att f\u00f6rbereda dig inf\u00f6r resan och vara medveten om vad du k\u00e4nner dig bekv\u00e4m med \u00e4r utm\u00e4rkta s\u00e4tt att bek\u00e4mpa den nerv\u00f6sa draken som res\u00e5ngest \u00e4r.<\/p>\n

\"travel<\/p>\n

Planera din resa<\/strong><\/h2>\n

Organisera, organisera, organisera! Det finns inget v\u00e4rre \u00e4n en kaotiskt packad v\u00e4ska eller ett missat flyg p\u00e5 grund av din gamla v\u00e4n \u2013 res\u00e5ngest. Jag s\u00e4ger detta trots att jag sj\u00e4lv \u00e4r usel p\u00e5 att planera, men jag vet att jag alltid m\u00e5r mycket b\u00e4ttre n\u00e4r jag \u00e4r f\u00f6rberedd och har allt jag beh\u00f6ver. Se till att du har r\u00e4tt kl\u00e4der och utrustning l\u00e4ttillg\u00e4ngliga i ryggs\u00e4cken. Ordna med reservdokument och ha till och med en utskriven resplan till hands. Om du tar mediciner eller n\u00e5got annat som beh\u00f6vs under resan, packa extra och ha dem l\u00e4ttillg\u00e4ngliga.<\/p>\n

N\u00e4r din v\u00e4ska \u00e4r packad<\/a> och du \u00e4r redo att \u00e5ka \u00e4r n\u00e4sta steg att \u00f6va p\u00e5 vad du kan g\u00f6ra om du b\u00f6rjar f\u00e5 panik under resan. Om jag b\u00f6rjar k\u00e4nna mig os\u00e4ker brukar jag personligen s\u00e4ga till min sittgranne p\u00e5 planet: \u201dHej, urs\u00e4kta, jag brukar f\u00e5 panik p\u00e5 flyg. Skulle du kunna prata lite med mig f\u00f6r att distrahera mig ett tag? Jag skulle uppskatta det.\u201d F\u00f6rs\u00f6k l\u00e4ra dig n\u00e5gra andningstekniker som hj\u00e4lper dig att lugna kropp och sinne, och\/eller ha ett mantra som hj\u00e4lper dig att inse att paniken inte \u00e4r verklig och att den kommer att g\u00e5 \u00f6ver. Jag har uppt\u00e4ckt att det \u00e4r oerh\u00f6rt hj\u00e4lpsamt att ha en id\u00e9 om vad du kan s\u00e4ga till en f\u00f6rbipasserande eller till och med en v\u00e5rdpersonal om du hamnar i en situation d\u00e4r du beh\u00f6ver hj\u00e4lp.<\/p>\n

\"travel<\/p>\n

Under resan <\/strong><\/h2>\n

\u00c4ven om mycket av resandet \u00e4r spontant, kan en liten rutin h\u00e5lla dig pigg i sinnet. Om du gillar att b\u00f6rja dagen med frukost, se till att njuta av en god frukost vid samma tid varje dag. Kanske gillar du att tr\u00e4na<\/a> eller g\u00f6ra yoga<\/a>? F\u00f6rs\u00f6k planera in 30 minuters tr\u00e4ning varje morgon eller eftermiddag och planera inte in n\u00e5got annat under den tiden. Om du vet att du kommer att sakna dina n\u00e4ra och k\u00e4ra n\u00e4r du \u00e4r borta, ha en plan f\u00f6r att regelbundet h\u00f6ra av dig till din familj och dina v\u00e4nner f\u00f6r att h\u00e5lla koll p\u00e5 vad som h\u00e4nder hemma. Om du vet att din psykiska h\u00e4lsa m\u00e5r b\u00e4ttre n\u00e4r du umg\u00e5s med andra, g\u00f6r det till en prioritet att tr\u00e4ffa m\u00e4nniskor p\u00e5 resan<\/a>, eller till och med delta i guidade turer tillsammans med andra s\u00e5 att du f\u00e5r s\u00e4llskap av medresen\u00e4rer.<\/p>\n

Kolla in v\u00e5ra tips f\u00f6r att h\u00e5lla dig frisk och glad n\u00e4r du reser!<\/a><\/p>\n

\"travel<\/p>\n

Efter resan<\/strong><\/h2>\n

Det l\u00e5ter kanske lite bakv\u00e4nt, jag vet, men rutinen du har efter att du avslutat ditt stora \u00e4ventyr kan l\u00e4gga grunden f\u00f6r framg\u00e5ng i n\u00e4sta fas av ditt liv. Det \u00e4r viktigt att ta lite ledigt efter all sp\u00e4nning under resan, s\u00e4rskilt om du reser ofta. Om du kan ta en extra ledig dag fr\u00e5n jobbet, eller till och med en halv dag n\u00e4r du kommer hem, s\u00e5 g\u00f6r det. \u00c4ven de mest balanserade personerna kan krascha rej\u00e4lt efter en resa och k\u00e4nna sig nedst\u00e4mda \u00f6ver att den \u00e4r \u00f6ver<\/a>. Var medveten om detta och var beredd p\u00e5 det genom att ha andra roliga saker att g\u00f6ra \u2013 eller \u00e4nnu b\u00e4ttre, ha n\u00e4sta resa redan bokad!<\/p>\n

\"travel<\/p>\n

Sj\u00e4lvomsorg: den goda sorten<\/strong><\/h2>\n

Vore det inte sk\u00f6nt om ett bubbelbad helt enkelt kunde befria dig fr\u00e5n alla bekymmer och den nervositet du k\u00e4nner inf\u00f6r resor? Att fixa naglarna eller binge-titta p\u00e5 en tv-serie \u00e4r kul, men det \u00e4r inte den typen av h\u00e5llbar sj\u00e4lvv\u00e5rd som verkligen kan lindra res\u00e5ngest. Alla dessa tips handlar om att ta hand om dig sj\u00e4lv, och nej, jag pratar inte om det d\u00e4r Pinterest-inspirerade med yoga och badbomber<\/a>, utan p\u00e5 ett riktigt s\u00e4tt. Att regelbundet h\u00f6ra av sig till n\u00e4ra och k\u00e4ra, h\u00e5lla kroppen frisk med god mat och ta tid f\u00f6r dig sj\u00e4lv f\u00f6r att kunna reflektera och samla tankarna \u00e4r allt avg\u00f6rande f\u00f6r en god psykisk h\u00e4lsa. Att ta hand om ditt utseende, din kost och dina relationer \u00e4r nyckeln, b\u00e5de n\u00e4r du reser och n\u00e4r du \u00e4r hemma. Om du k\u00e4nner att du tappar fotf\u00e4stet och m\u00e5r d\u00e5ligt, be om hj\u00e4lp. \u00c4nnu b\u00e4ttre: prata med andra resen\u00e4rer, f\u00f6r chansen \u00e4r stor att vi alla har varit d\u00e4r och kan hj\u00e4lpa dig att f\u00e5 ny energi.<\/p>\n

Om f\u00f6rfattaren<\/strong><\/h3>\n

Eileen Cotter Wright \u00e4r en v\u00e4rldsresen\u00e4r och en riktig kaosartad person. Trots detta \u00e4lskar hon att uppleva nya saker och har utmanat sig sj\u00e4lv att utforska mer \u00e4n 30 l\u00e4nder och 100 resm\u00e5l. Du hittar henne p\u00e5 gruppresebloggen Pure Wander<\/a> och p\u00e5 Instagram @CrookedFlight<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":200,"featured_media":137115,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"hw_hurry":"","hw_related":"[{\"id\":245103,\"score\":0.703300000000000036237679523765109479427337646484375,\"hook\":\"\"},{\"id\":247230,\"score\":0.65439999999999998170352455417742021381855010986328125,\"hook\":\"\"},{\"id\":1278261,\"score\":0.65439999999999998170352455417742021381855010986328125,\"hook\":\"\"},{\"id\":1298159,\"score\":0.67830000000000001403321903126197867095470428466796875,\"hook\":\"\"},{\"id\":247074,\"score\":0.67439999999999999946709294817992486059665679931640625,\"hook\":\"\"},{\"id\":246507,\"score\":0.6734999999999999875655021241982467472553253173828125,\"hook\":\"\"}]","footnotes":""},"categories":[18269],"tags":[],"class_list":["post-1297741","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sv","wpbf-post"],"yoast_head":"\nRes\u00e5ngest: hur man hanterar en panikattack n\u00e4r man \u00e4r p\u00e5 resande fot - Hostelworld Travel Blog<\/title>\n<meta name=\"description\" content=\"L\u00e4s v\u00e5ra enkla tips f\u00f6r att hantera res\u00e5ngest och panikattacker n\u00e4r du \u00e4r ute p\u00e5 resan. 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