{"id":297009,"date":"2026-02-22T12:17:15","date_gmt":"2026-02-22T10:17:15","guid":{"rendered":"https:\/\/novanews.co.za\/noordkaapbulletin\/leer-tegnieke-aan-om-jou-stresvlakke-te-verlaag-en-die-lewe-weer-te-geniet\/"},"modified":"2026-02-22T12:18:45","modified_gmt":"2026-02-22T10:18:45","slug":"leer-tegnieke-aan-om-jou-stresvlakke-te-verlaag-en-die-lewe-weer-te-geniet","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/noordkaapbulletin\/leer-tegnieke-aan-om-jou-stresvlakke-te-verlaag-en-die-lewe-weer-te-geniet\/","title":{"rendered":"Leer tegnieke aan om jou stresvlakke te verlaag en die lewe weer te geniet"},"content":{"rendered":"\n<p><strong>Hierdie is &#8216;n <a href=\"https:\/\/novanews.co.za\/onderwysers-al-meer-aan-stres-blootgestel-hulplyn-nou-beskikbaar\/\" target=\"_blank\" rel=\"noreferrer noopener\">opvolg-artikel<\/a> oor onderwysers in Suid-Afrika wat toenemend stres ervaar. <\/strong><\/p>\n\n\n\n<p>Stres verskil van mens tot mens, maar oor die algemeen is dit wanneer jou liggaam fisies en emosioneel reageer omdat dit bedreig en onder druk voel. Jy voel dikwels oorweldig en sit letterlik met jou hande in die hare. Dikwels lei hierdie stres ook tot ander siektetoestande.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-hoe-weet-n-mens-jou-stresvlakke-is-dalk-te-hoog\">Hoe weet \u2019n mens jou stresvlakke is dalk te hoog?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fisies:\u00a0<\/strong>Jy kry gereeld hoofpyn, jou spiere is styfgespan, jy is moeg, het dikwels spysverteringsprobleme, en sukkel om te slaap.<\/li>\n\n\n\n<li><strong>Emosioneel:<\/strong>\u00a0Uiters ge\u00efrriteerd, angstig, voel oorweldig en kan depressief wees.<\/li>\n\n\n\n<li><strong>Kognitief:<\/strong>\u00a0Sukkel om te konsentreer, jou geheue laat jou in die steek, en is heeltyd bekommerd.<\/li>\n\n\n\n<li><strong>Gedrag:<\/strong>\u00a0Onttrek jou van ander, eetgewoontes verander, en jy kan selfs te veel alkohol gebruik.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-oplossings-en-strategiee\">Oplossings en strategie\u00eb<\/h3>\n\n\n\n<p>Stres en die gepaardgaande geestesgesondheidskwessies verdwyn nie sommer vanself nie. \u2019n Mens is ook nie \u201cswak\u201d of \u201cpateties\u201d as jy by kundiges aanklop nie. Maak \u2019n afspraak by jou dokter en kry hulp. <\/p>\n\n\n\n<p>Wilna van Rooyen van die <a href=\"https:\/\/aonetwerk.co.za\/\" target=\"_blank\" rel=\"noreferrer noopener\">Afrikaanse Onderwys Netwerk <\/a>(AON) gee die volgende riglyne om stres baas te raak:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Selfsorg:<\/strong>\u00a0Prioritiseer persoonlike welsyn deur opleiding in selfsorg en gesonde verhoudings.<\/li>\n\n\n\n<li><strong>Professionele ondersteuning:<\/strong>\u00a0Doen kursusse oor hantering van probleemgedrag en stresbestuur.<\/li>\n\n\n\n<li><strong>Professionele verhoudings:<\/strong>\u00a0Om vriendskappe te ontwikkel met kollegas in plaas van om met selfone besig te wees, help om spanning te ontlaai.<\/li>\n\n\n\n<li><strong>Gemeenskapsondersteuning:<\/strong>\u00a0Raak deel van netwerke vir onderwysers om ervaringe te deel en ondersteuning te kry (soos die Suid-Afrikaanse Onderwysersunie &#8211; SAOU &#8211; se Welstandprogram).<\/li>\n\n\n\n<li><strong>Ouerleiding:<\/strong>\u00a0Moeite sal gedoen moet word om ouers te betrek by opleiding oor hoe hul self vir hul kinders se opvoeding behoort te sorg, wat higi\u00ebne, gedrag, optrede teenoor volwassenes en maats, optrede in \u2018n klaskamer, optrede op \u2018n sportveld, emosionele selfregulering, ens. betref.<\/li>\n\n\n\n<li><strong>Negatiewe mense:<\/strong>\u00a0Beperk kontak met negatiewe mense, fokus op mense wat oplossings bied in plaas van probleme uitwys.<\/li>\n\n\n\n<li><strong>Stel grense:<\/strong>\u00a0Leer om nee te s\u00ea vir minder belangrike aktiwiteite wat tyd steel. Maak ook seker om tyd vir die gesin in te ruim, waarop ander mense nie aanspraak mag maak nie.<\/li>\n\n\n\n<li><strong>Gereelde oefening:<\/strong>\u00a0Stap is \u2018n baie goeie oefening, kan enige plek beoefen word, verminder spanning en verbeter gemoedstoestand.<\/li>\n\n\n\n<li><strong>Eet gesond. Verminder die inname van soetgoed:<\/strong>\u00a0Suiker, pastas en ander koolhidrate\u00a0 kan bydra tot \u2018n wisseling in bloedsuiker, wat op sigself buie negatief be\u00efnvloed.<\/li>\n\n\n\n<li><strong>Slaap genoeg:<\/strong>\u00a0\u2019n Goeie nagrus herlaai jou batterye en jy voel sommer meer energiek.<\/li>\n\n\n\n<li><strong>Veerkragtigheid:<\/strong>\u00a0Veerkragtigheid help om balans te skep, daarom is dit belangrik om na die fisiese en emosionele gesondheid om te sien.<\/li>\n<\/ul>\n\n\n\n<p>Om uitbranding te bekamp, moet individuele onderwysers strategie\u00eb aanleer, en skole behoort ondersteunende stelsels te skep om die druk te verlig en die welstand van onderwysers te verseker.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-tegnieke-wat-jy-kan-probeer-as-jy-oorweldig-voel\">Tegnieke wat jy kan probeer as jy oorweldig voel:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit op \u2019n stil plek en raak bewus van waar jy is en wat jy doen. Haal rustig asem.<\/li>\n\n\n\n<li>Probeer om drie tot vier keer per week te mediteer, selfs net vir 10 tot 20 minute.<\/li>\n\n\n\n<li>Ontspan jou spiere geleidelik. Sit op \u2019n stoel met jou hande op jou skoot. Knyp jou tone en ontspan hulle. Asem in (dit maak jou kalmer). Trek nou jou bene styf en ontspan. Dan jou arms, gesig, en laastens skouers. Doen dit geleidelik terwyl jy jou spanning uitasem.<\/li>\n\n\n\n<li>Stadige, diep asemhaling kalmeer die senuweestelsel. Doen dit so: Asem in 1 \u2026 2 \u2026 3 \u2026 Hou nou jou asem op vir drie tellings en asem dan uit vir drie tellings. Herhaal \u2018n paar keer.<\/li>\n\n\n\n<li>Probeer om ten minste een maal per week iets te doen wat vir jou lekker is \u2013 \u2019n stokperdjie wat jou laat ontspan, \u2019n lekker warm bad &#8211; enigiets wat jou laat ontspan.<\/li>\n\n\n\n<li>Lag genoeg.<\/li>\n\n\n\n<li>Skryf elke dag drie dinge neer waarvoor jy daardie dag dankbaar was.<\/li>\n\n\n\n<li>Maak gebruik van die SAOU Welstandprogram se hulplyn deur \u2019n WhatsApp-boodskap na 064 609 1150 te stuur, of skakel die noodlyn wat 24 uur per dag beman word, by 012 436 0911.<\/li>\n<\/ul>\n\n\n\n<p>Kyk hier vir meer: <a href=\"https:\/\/www.saou.co.za\/saou-help\" target=\"_blank\" rel=\"noreferrer noopener\">SAOU Wellbeing<\/a><\/p>\n\n\n\n<p><strong>Bron: <\/strong><a href=\"https:\/\/afrikaans.com\/2026\/01\/30\/leerhulp-onderwys-n-beroep-van-uiterstes-en-emosioneel-uitmergelend\/\" target=\"_blank\" rel=\"noreferrer noopener\">Onderwys: \u2019n Beroep van uiterstes en emosioneel uitmergelend. &#8211; Afrikaans.com<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Verlaag jou stresvlakke en geniet weer die lewe deur effektiewe strategie\u00eb en deur van praktiese wenke gebruik te maak. 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lewe deur effektiewe strategie\u00eb en deur van praktiese wenke gebruik te maak.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/novanews.co.za\/noordkaapbulletin\/leer-tegnieke-aan-om-jou-stresvlakke-te-verlaag-en-die-lewe-weer-te-geniet\/\" \/>\n<meta property=\"og:site_name\" content=\"Noordkaap Bulletin\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/NoordkaapBulletin\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-22T10:17:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-22T10:18:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/novanews.co.za\/noordkaapbulletin\/wp-content\/uploads\/2026\/02\/mykyta-kravcenko-Bb_gxpV09qk-unsplash.jpg?fit=2560%2C1716&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1716\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" 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