{"id":100094,"date":"2025-12-29T13:32:48","date_gmt":"2025-12-29T13:32:48","guid":{"rendered":"https:\/\/jessicadebont.com\/?p=100094"},"modified":"2025-12-30T22:00:52","modified_gmt":"2025-12-30T22:00:52","slug":"regulatieoefeningen","status":"publish","type":"post","link":"https:\/\/jessicadebont.com\/index.php\/2025\/12\/29\/regulatieoefeningen\/","title":{"rendered":"Spanning een vorm geven"},"content":{"rendered":"
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Spanning een vorm geven<\/h2>\n

Soms zit spanning niet alleen in je hoofd of lijf, maar ook in alles wat je doet. Je voelt je vol, gejaagd of juist leeg, zonder precies te weten waarom.<\/p>\n

In plaats van erover te praten, kan het helpend zijn om spanning eerst zichtbaar te maken<\/strong>. Dat kan met iets heel eenvoudigs.<\/p>\n

Spanning een vorm geven<\/p>\n

Soms zit spanning niet alleen in je hoofd of lijf, maar ook in alles wat je doet. Je voelt je vol, gejaagd of juist leeg, zonder precies te weten waarom.<\/p>\n

In plaats van erover te praten, kan het helpend zijn om spanning eerst zichtbaar te maken<\/strong>. Dat kan met iets heel eenvoudigs.<\/p>\n

Wat heb je nodig?<\/p>\n

    \n
  • \n

    een vel papier<\/p>\n<\/li>\n

  • \n

    een potlood, stift of krijt<\/p>\n<\/li>\n

  • \n

    5 tot 10 minuten<\/p>\n<\/li>\n<\/ul>\n

    De oefening: tekenen zonder plan<\/p>\n

      \n
    1. \n

      Kies \u00e9\u00e9n materiaal<\/strong>
      Pak \u00e9\u00e9n potlood, stift of krijt. Niet wisselen.<\/p>\n<\/li>\n

    2. \n

      Zet het papier voor je neer<\/strong>
      Sta of zit zoals het prettig voelt.<\/p>\n<\/li>\n

    3. \n

      Begin met bewegen op papier<\/strong>
      Laat je hand bewegen zoals het wil.
      Groot, klein, snel, langzaam, hard of zacht.<\/p>\n

      Er hoeft niets te ontstaan.
      Het mag rommelig zijn.
      Je hoeft het niet mooi te maken.<\/p>\n<\/li>\n

    4. \n

      Volg je hand<\/strong>
      Als je merkt dat je stopt: adem even en ga weer verder.
      Volg wat je hand wil doen, niet wat je hoofd bedenkt.<\/p>\n<\/li>\n

    5. \n

      Stop wanneer het klaar voelt<\/strong>
      Dat kan na 2 minuten zijn of na 10.
      Leg het materiaal weg.<\/p>\n<\/li>\n<\/ol>\n

      Even stilstaan (zonder analyse)<\/p>\n

      Kijk kort naar wat er op papier staat.
      Je kunt jezelf (of een kind) \u00e9\u00e9n van deze vragen stellen:<\/p>\n

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      • \n

        Waar zie ik beweging?<\/p>\n<\/li>\n

      • \n

        Waar is het rustig?<\/p>\n<\/li>\n

      • \n

        Wat valt me op?<\/p>\n<\/li>\n<\/ul>\n

        Je hoeft niets te begrijpen of te benoemen.<\/p>\n

        Wat kan deze oefening doen?<\/p>\n

        Deze oefening kan helpen om:<\/p>\n

          \n
        • \n

          spanning te ontladen<\/p>\n<\/li>\n

        • \n

          iets naar buiten te brengen zonder woorden<\/p>\n<\/li>\n

        • \n

          inzicht te krijgen in hoe spanning eruitziet<\/p>\n<\/li>\n

        • \n

          ruimte te maken voor rust of contact<\/p>\n<\/li>\n<\/ul>\n

          Bij kinderen kan dit helpen als praten lastig is.
          Bij volwassenen wanneer het hoofd vol zit.<\/p>\n

          Belangrijk om te weten<\/p>\n

          Er is geen goed of fout resultaat.
          De waarde zit in het doen<\/strong>, niet in wat er ontstaat.<\/p>\n

          Deze oefening is bedoeld als ondersteuning en inspiratie, niet als vervanging van begeleiding.<\/p>\n

          Tot slot<\/p>\n

          Merk je dat spanning of onrust blijft terugkomen, of dat je vastloopt in je dagelijkse leven, dan kan het helpend zijn om hier samen bij stil te staan.<\/p>\n

          Je bent welkom om contact op te nemen.<\/p>\n

          \n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":100183,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50,60,48,61,47],"tags":[],"class_list":["post-100094","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-emotieregulatie","category-lifehack-tekenen","category-lifehacks-kinderen","category-omgaan-met-spanning","category-regulatieoefeningen"],"yoast_head":"\nSpanning een vorm geven - Studio JY<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jessicadebont.com\/index.php\/2025\/12\/29\/regulatieoefeningen\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spanning een vorm geven - 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