Veckans citat

The more you claim your own destiny, the easier it will be to love unconditionally. The more you love, the more comfortably you'll fit in with all sorts of people.

Martha Beck



torsdag 28 augusti 2008

Psykologisk film


Ett spännande intiativ är Stockholmsfenomenet "Psykologer tittar på film" som analyserar intressanta filmer från ett psykologiskt perspektiv och ofta har med en känd psykolog som gäst. Läs nedan DN:s artikel av reportern Calle Pauli.

”Psykologer tittar på film” inleder sin andra omgång på Klarabiografen i Kulturhuset efter en lyckad vår där alla visningar/samtal var fullknökade. Initiativtagare och ständig moderator är Jonas Mosskin, psykologstudent, cineast och bloggare. Idén fick han för några år sedan när han började psykologlinjen och saknade ett naturligt, självklart samtal utanför föreläsningssalarna om det han och hans kurskamrater höll på med.

– Film och litteratur har alltid varit mitt sätt att förstå människor. Dessutom hade en kompis till mig en privat liten filmklubb hemma där vi samlades och visade filmer för varandra, som vi samtalade om efteråt. När han slutade med det hade jag ett behov att fortsätta.

Sagt och gjort: ”Psykologer tittar på film” började hos numera nedlagda Ugglan på Närkesgatan, fortsatte på Street och landade i våras på nya Klarabiografen.

Urvalet är personligt.

– Jag kollar mycket film och tar med det jag är sugen på. Jag vill ha en bredd i urvalet, som skall täcka in så många som möjligt: barn och vuxna, sjuka och friska. Och sedan försöker jag matcha film och gäst.

Hur väljer du?
– Det måste bränna till på något sätt, filmer handlar ju ofta om relationer: kärlek, olycka, kriser. Man behöver ju prata när det är svårt, säger Jonas Mosskin och hänvisar till Lev Tolstoj som påpekat att alla lyckliga familjer är likadana medan alla olyckliga familjer är olika varandra.

Komedier?
– I så fall måste de vara skruvade, som ”Borat” som vi visade i våras och som Peter Naroskin introducerade. ”Livet från den ljusa sidan”, där Jack Nicholsons fobiske författare slänger en hund i sopnedkastet vore också möjlig.

– Men efter filmer där alla har det bra skulle det bli mjäkiga samtal.

Höstens ”Psykologer tittar på film” inleds med Ingmar Bergmans ”Persona” och kvällens gäst är Iréne Matthis.

– Det finns så mycket att hämta i Bergmans filmer så det är självklart att man måste ha med honom någon gång, säger Jonas Mosskin.

Hittills har det blivit så att han mest visat film från de senaste tjugo åren, men det är absolut ingen regel. I höst har han med två äldre klassiker: ”Persona” från 1966 och Sidney Lumets ”12 edsvurna män” från 1957 som visas den 20 november och introduceras av Christer Sandahl.

Höstens övriga två filmer är Lars von Triers ”Idioterna”, visas 25 september med Daniel Frydman som gäst, och franska ”Water lilies” som kom förra året och som handlar om femtonåriga konstsimmerskor på väg att bli vuxna. Den visas 30 oktober och gäst är Fredrik Livheim. Kolla vidare på www.psykfilm.com.

Läs mer om den svenska filmhösten och varför TV återanvänder gamla filmer mer och mer på bekostnad av mer aktuella produktioner.


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tisdag 26 augusti 2008

Bloggen har fått en utmärkelse!



Jag blev jätteglad när Malve gav mig utmärkelsen "I Love Your Blog" med motiveringen "Din blogg är en stor inspirationskälla".

Mina egna nomineringar är bloggar jag ofta hämtar inspiration från och ibland lånar inlägg av. De handlar om personlig utveckling, karriär och framgång, tips för allt ifrån att organisera vardagen till att bryta upp och börja ett helt nytt liv. Abrams är psykolog och skriver vid sidan om många intressanta psykologiska ämnen även svar på olika frågor. Och Lifeboost ger boktips på området personlig utveckling. De flesta bloggar är från USA då det finns ett större intresse för mental träning och personlig utveckling där. Men det är på gång i Sverige också tycker jag!
  1. Dumb Little Man
  2. Paul's Tips
  3. Advanced Lifeskills
  4. Pick the Brain
  5. Finding Serenity
  6. Lifeboost
  7. Abrams.se
Har ni andra bloggfavoriter i genren ni kan tipsa om?

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måndag 25 augusti 2008

Tips för en bra höst



Solen står lägre på himlen och det blir mörkt tidigare. Luften är kyligare och den annalkande hösten börjar kännas i hela kroppen. Det blir segare att ta sig upp ur sängen, kroppen är tröttare och den bekymmerslösa sommarens uttåg börjar även påverka den mentala vigören. Än har vi fina sommardagar men vi kan redan nu förbereda oss på att inte drabbas så hårt av omställningen till höst. Brian Carter utbildad i kinesisk medicin, menar att varje årstid kräver en viss inställning för att vi ska må bra och kunna maximera både den psykiska och fysiska hälsan. Läs hans råd sist i inlägget. Först återges Aftonbladets bästa hösttips.

Semestern är slut och höstmörkret närmar sig. Men deppa inte ihop. Det finns sätt att överleva hösten. Nu är det inte många sommarvarma dagar kvar. Kylan kommer snart krypande enligt SMHI. Och innan vi vet ordet av är det mörkt när vi kliver upp på morgonen och lika mörkt när vi lägger oss.– Då gäller det att behålla de bra vanorna från sommaren. Att verkligen försöka komma ut i det dagsljus som finns, säger psykologen Eva Rusz.

Planera in roliga saker

Hon påpekar också att det är viktigt att inte sluta planera in roliga händelser bara för att sommaren är över. – Boka in resor, restaurangbesök eller vad det nu kan vara med din partner eller dina vänner. Vi behöver se fram emot saker i höstmörkret. Att ta en skogspromenad eller en tur på vattnet kan vara en annan bra idé.

Enligt örtpedagogen Marie-Louise Eklöf är naturen en guldgruva för höstdeppiga. – Forskning visar att stressen lägger sig och att blodtrycket sjunker när vi är ute i olika naturmiljöer. Vi blir lugnare helt enkelt.

I naturen finns också godis att plocka för den som känner sig nedstämd. Ljung, rönnbär och nypon är Marie-Louises hetaste tips så här års.

Gör nyttigt te
  • Ljung innehåller eterisk olja, som är lugnande och avstressande. Rönnbär och nypon innehåller mängder med C-vitamin som förbättrar vårt immunförsvar.
  • Torka växterna och gör ditt eget te. Gott, nyttigt och alldeles gratis.
Andra hösttips:
  • Sätt dig ned med din partner eller dina vänner och boka in kvalitetstid tillsammans. Det kan vara allt från att åka på en Ålandsresa till att gå ut och äta en kväll. Alla roliga planer ska inte ta slut bara för att sommaren är över. (Eva Rusz, psykolog)
  • Rör på dig minst 30 minuter per dag. Det är ångestdämpande och endorfinframkallande. Om du har svårt att motivera dig att träna: prova något nytt som du tycker är roligt. Ett annat tips är att röra på sig i vardagen. Att köpa en stegräknare kan också motivera dig att röra på dig. 10 000 steg per dag är ett bra mål. (Stina Karlsson, hälsopedagog) /idrottspsykolog)
  • Försök att komma ut mycket i naturen. Forskning visar att stressen lägger sig och att blodtrycket sjunker när vi är ute i olika naturmiljöer. I skogen finns också vitaminer och antioxidanter som är bra för hälsan. (Marie-Louise Eklöf, örtpedagog)
  • Må inte dåligt i mer än en minut. Försök att åtgärda problemet så fort som möjligt och skingra sedan de negativa tankarna. Ibland kan det räcka med att lämna rummet och gå ut och ta en promenad. Umgås med positiva människor. Bjud på dig själv, så kommer du att få mer tillbaka. (Bert Yogson, astrolog och levnadskonstnär)
  • Ät inte onyttig mat mer än någon gång i veckan. Var lite försiktig med mättat fett, som finns i till exempel grädde och andra mjölkprodukter. Det är nyttigare att äta fetter från fisk och växtriket. Rör på dig varje dag, det får fart på hjärtats cirkulation.(Mats Johansson, överläkare och hjärtspecialist)

Seasonal Balance: Autumn Health and Immunity Tips
Our health is affected by our environment, including the seasons. We must adapt our behavior to each season. In the autumn, we must take particular care to support our immune systems and avoid dryness and wind. More tips are included in the article.

Notice the leaves changing? A chill in the air?

Autumn is the time of maturity and harvest. The air becomes a bit crisper, and the leaves change. Everything slows down, and the days shorten. Yang turns toward yin. The wind can be a bit (or a lot) cooler. Make sure you've got a jacket with you and cover your neck to avoid colds and flu's - the wind has a way of overcoming the immune system.

Make sure you're eating well and your digestion is good, because that's the root of your immune system strength.

Dryness is a common problem in the autumn. It causes constipation, dry throat, dry skin, dry eyes, dry brittle hair, thirst, and prevents sweating. Spicy food makes it worse. Pear juice is a nice moistening solution for a dry Lung (Chinese medicine includes the nose, skin, and throat in its Lung organ-system).

Grief, the emotion of autumn, is quite appropriate in certain situations. In fact, the American Psychiatric Association has determined that 6 weeks of grief is appropriate and normal after the death of a loved one, or a great tragedy. But excessive or long-term grief can harm the Lung-system, and people with Metal-phase or Lung organ-system problems can be frequent criers.

But let's not forget a more positive form of grief, nostalgia, which can typify the 'autumn' of our lives. I know everyone has their own way of doing it- looking through old letters, and albums of photographs. The other day, I had on some Supertramp (70's rock), and the wave of nostalgia that hit me reminded me it was Autumn. You don't have to listen to 70's rock - choose your own. And I wouldn't advise staying in the nostalgic mood for too long (unless you like depression and fatigue), but a little bit of "retrospection" does the body and soul good.

Autumn Tips:
  • Go to bed at sunset and arise at dawn
  • Remain calm and peaceful, and avoid depression
  • Rein in your desires and become focused
  • Breathe deeply and smoothly
  • Avoid smoking and excessive grief
The Consequences of Not Adapting to Autumn
  • Immediately: Injury to the Lung and Immune System
  • Later: In the winter, metabolic and digestive problems including diarrhea and undigested food
Brian B. Carter, MS, LAc is an acupuncturist and Chinese herbalist who teaches in Oriental Medicine at the Master's degree level. He has grown a website about Chinese medicine in everyday language since 1999 (www.pulsemed.org). His first book, Powerful Body, Peaceful Mind: How to Heal Yourself with Foods, Herbs, and Acupressure, makes Chinese medicine useful and understandable to regular folks, and is available from amazon.com, booklocker.com, or pulsemed.org.


Vilka är dina bästa hösttips?

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söndag 17 augusti 2008

Veckans tips v 32-33



Veckans tips är lånade från Remez Sasson på siten
Success Conciousness och handlar om hur du kan hitta strategier för personlig utveckling i vardagen.

10 tips på självutveckling

1. Look around you and watch how people behave in various circumstances. Watch the people you meet at home, work, at the supermarket, on the bus, train and on the street. Watch and learn also from people interviewed on TV, and also from movies.

2. Watch how people talk, walk and react, and how they are consequently treated by others.

3. Pay attention to the way people use their voice and how they react to others' voices. Watch how you feel and act when people shout or speak softly. Watch what happens when people get angry, restless and upset and what happens if they are calm and relaxed.

4. If you do not like what you see, analyze what and why you do not like it, and then analyze your own behavior to find out whether you behave in the same way. Be honest and impartial in your analysis.

5. If you discover that you manifest some of these undesirable traits of character and behavior, affirm to yourself often, that every time you manifest these traits or behavior, you are going to be conscious and aware of them, and do your best to avoid them.

6. Play in your mind a mental scene of how you would like to behave. Repeat it several times a day, every day.

7. When you detect a sort of behavior or character traits you like and desire to possess, try to act in a similar way. Here too, visualize several times each day a scene, where you act and behave in that different way.

8. You can also decide to change some habit and behavior patterns and develop new ones, because you believe they are necessary and beneficial, even without seeing them in others first.

9. Think and visualize over and over again in your mind how you would like to act and behave. Constantly remind yourself of the changes you desire to make, and strive to act according to them. Each time that you find yourself acting according to your old habit, remember your decision to change and improve, and act accordingly.

10. Do not be disappointed or frustrated if you do not attain fast results. It does not matter how many times you fail or forget to behave as you desired. Persevere with your efforts and never give up, and you will begin to see how you and your life change.


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lördag 16 augusti 2008

Om panikattacker

Panikattacker är en vanlig ångestform som handlar om intensiv rädsla och en känsla av att förlora kontrollen, att dö eller att bli galen. Panikattacker kan vara kopplade till en viss typ av situation som stora öppna ytor (agorafobi), i små utrymmen (klaustrofobi) och i pressade situationer. Men de kan också komma helt utan förvarning och är lätta att missta för kroppsliga besvär - ex hjärtattack eller kvävning. Panikattacker är oftast kopplade till en upplevelse av hot, medvetet eller omedvetet. Och hotet behöver inte vara reellt eller stort, bara upplevt och kan vara både av "fysisk" natur (exempelvis yttre stress som en pressad arbetssituation, en omöjlig deadline eller en separation) och psykisk natur (exempelvis upplevda hot mot identitet och självkänsla).



Rädlsan för panikattackerna kan både förstärka upplevelsen och medverka till att en ny panikattack skapas. Dessutom tolkas ofta kroppens reaktion vid ångesten som tecken på fysisk fara. På detta sätt psykiska faktorer bidrar till att panikattackerna accelererar i en ond cirkel (se bild).

Många lider i åratal utan att veta att det finns terapi som ofta hjälper. Vanligen rekommenderas kognitiv terapi och ibland också i kombination med medicinering. (Läs mer om panikattacker och behandling i länkarna nederst på sidan.)

Här följer en beskrivning av hur det kan upplevas att få panikattacker, och vi får följa Jessicas kamp med att komma tillrätta med detta. Berättelsen är hämtad från siten Self Help Magazine.

Journey Through Fear
by Jessica Williams

I couldn't control the terror I was feeling. My heart was racing and I couldn't breathe. My hands were going numb. The episode struck from out of the blue. I was sure I was having some type of asthma or heart problem. My doctor patted me on the shoulder and told me it was "just panic attacks." I felt reassured. Maybe it was the prescription he handed me that made me feel better. But when I took the tiny pills hoping to make my symptoms disappear, I was horribly disappointed. My panic attacks kept coming, and I was suffering from a sharp sense of helplessness.

After a few more weeks of daily attacks, I sought the advice of a professional counselor. During the first visit, she explained how behavioral therapy could help me. I left her office in disbelief. How I could help myself when I didn't even know why I was having panic attacks? I thought maybe I could just find a better medication.

When we are only in a relationship with ourselves, we determine our actions, and as long as we are acting for the best of each situation that we are in, the method of acting remains wholly with us.

I saw my doctor again. After discussing the different medications, I came home with another batch of pills. This time the side effects could not be ignored. I was weak and light-headed. My mind was clouded over. During a late shift at work, I had to sit and rest every ten minutes. My employer told me it was obvious I could not work, and I was fired that night. I wasn't angry -- she was right. After three days (and still no relief from the panic) I realized anti-anxiety medications weren't the answer for me. I called my counselor and set up an appointment.

The first few months were difficult. We talked about how I had gone through many stresses in the last year, and how they may have caught up to me. We discussed the birth of my baby, my new job, our move 1500 miles away from home, and the death of my husband's best friend. We also discussed how much I missed my dad. We had lived with him before we moved, and I was very attached to him. After working through my emotions on these issues, I felt better about my life -- but the panic was still there.

I began to form a wonderful bond with my counselor. She assured me that I had the power to control my panic by using behavior techniques. This was hard to believe in the beginning, but I trusted her. After discovering what events in my life caused me stress, it was time to look at what physical elements affected my emotional state. This was an aspect I hadn't considered.

We discovered a link between caffeine and my attacks. This was not too surprising, but the next few factors were. One by one, we went down the list of what directly related to my attacks. What had I eaten before an attack? How much sleep had I received? What were my activities like? After analyzing each factor and keeping a detailed journal of what I was doing each day, we started seeing a pattern.

My biggest offender was sugar. It played an undeniable role in the frequency of my attacks. Another cause of my panic was lack of sleep. With a seven month old baby in the house, and a job working late hours, I was not receiving enough sleep. There were many little things I had to change in order to feel better. I could no longer eat sweets, drink alcohol, soda pop, or coffee, and I had to go to bed early every night. I felt like I was being robbed of the good things in life.

Changing my eating and sleeping habits was certainly not the cure-all answer. I had many more months of work to do before I would be free of panic attacks. My counselor and I started working on how to effectively handle my panic. This began with relaxation techniques. Learning how to relax when you are dreading the next attack is very difficult, but through light hypnosis-like help from my counselor, I was able to find a place within myself that was free from fear. Accessing this place whenever I wanted would be my on-going goal.

Besides learning how to relax, our main focus was understanding how the subconscious allows a small fear to escalate into a full blown panic attack. I needed to learn how to re-program my fearful inner thoughts with positive reassurance. When a panic attack would begin, I needed to consciously tell myself that I was strong and I would get through it. I had to remind myself that I would not be hurt or die of fear. If I could just tell myself over and over that I was having a physical response to stimulus, maybe I could reason my way out of the attack.

In the beginning, this only worked on occasion. I was so afraid of the panic that when I would repeat sentences like, "you are in control"or, "you have acknowledged your fear, now it is time to move on." I could not believe myself. It took me many months of "re-programming" my subconscious to believe that I wasn't just going crazy. My counselor recommended I start using repetitive statements like "every day in every way I am getting better." This seemed useless to me because I could not believe it. But my counselor reassured me that it would register in my subconscious and eventually my mind would believe it.

Over time, I realized that what she was teaching me really did make sense. If I could see my panic attacks for what they were, and not the horrible enemy I considered them to be, maybe I could conquer them. Then I learned that "conquering" panic attacks isn't really a matter of fighting them. I had spent so much time running away from the attacks, that when I finally got angry enough, I wanted to fight them off. But I learned that the best way to deal with panic is to play the passive role. Instead of trying to escape the panic, or trying to combat it, I needed to passively watch the attack go by. Telling myself to picture the panic as a wave that would crash down on me, but then quickly flow away helped me to understand that panic truly is a physical response.

After learning to re-program the way I viewed my attacks, I could concentrate more on how to manage them when they occurred. My counselor and I found something that worked wonders for me. I carried a small case of buttons, pennies, colored paper clips, receipts, or any other items that could be put into categories. When I felt an attack coming on, I opened the case and start organizing the items into different groups. The simple distraction of this activity was enough to deter my panic, or at worst, shorten the attack.

I used this technique many times, including during a flight from Montana to California. Getting on that plane was one of the most frightening things I have ever had to do. I was so afraid of having an attack on the plane (where I would not be able to walk around -- which was one of the only activities that would calm me), that I was, ironically, throwing myself into attacks before we even took off. Finally, I grabbed my container of buttons and grouped them by color, size, and texture. Within minutes I was calm. Once we took off, I felt relaxed enough to sleep.

I conquered fears one by one, slowly building my self confidence again. I had incredible support from my husband and my aunt. Each time I felt as if I could not go somewhere or participate in an activity, they would gently remind me of my accomplishments. Eight months after my first attack, I was truly believing that I was "getting better every day in every way." I set goals for myself and worked toward a life without panic.

I knew it would take me many more months before I could look back on the attacks without fear, but I could see that wonderful day in the future and I knew I would be a better person for enduring my panic attacks without the help of medication. Knowing I was feeling better because of changes I had made in my behavior helped me understand the power I had over my life.

Today, nearly three years since my first attack, I know how to handle my panic. I usually go months without an attack. When I do have one, I rationalize it by examining what I have eaten, how much sleep I have received, or other physical happenings. It will come and go, and then I forget about it. I have not been in counseling for over a year. I am thankful I did not have to rely on medication for treatment, but more than that -- I am thankful I was able to realize that I am capable of overcoming fear. I have learned more about myself during this time, and my self confidence is greater. I can actually say that I am thankful for my panic disorder.

Du kan läsa mer om panikattacker på Wikipedia och siten Panikattack. BMJ berättar också utförligt vad en panikattack är och hur den utvecklas. Även denna site ger bra och överskådlig läsning.

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söndag 3 augusti 2008

Veckans tips v30-31


Veckans tips är lånade från Andrew Galasetti från siten Dumb Little Man och handlar om hur du kan hantera motgångar och nå framgång i livet.

20 Things I'm Glad Life Taught Me

1.You must create and look for opportunities: Opportunities rarely ever come knocking on the door of someone who's not seeking them. You have to create and seek opportunities for yourself. You have to take the initiative to get the ball rolling and the doors opening.

2.Negativity will only bring more of it: When you focus only on negativity, obviously that's all you will see. You will not seek out positivity, and even when positivity comes into your life, you'll look for the negative part of it.

3.Where you are does not determine where you can go: It doesn't matter if you're homeless or living in a mansion, poor or rich, or if you have a 4.0 grade point average or "failing", it won't make any difference in the future. There are countless rags to riches stories to back this point up. If you have the drive and talents, you can go anywhere. You create your own limitations and horizon.

4.If you can't help others, you can't help yourself: Even if it's just to hold the door for someone or some other simple gesture, it will do wonders for your life. You'll feel great and you'll eventually be returned the favor sometime during your life, whether you realize it or not. If you don't want to help others, then others won't want to help you, and nor should they.

5.Follow your passion, money will follow: If you have passion and have fun doing your job, then I wouldn't consider it a job. You can focus on creating even more passion for that subject and money will eventually follow you. If you focus only on the money, it won't come because you're focused on the quantity of your work and not the quality.

6.Enjoy yourself: Have fun as much as possible, don't take everything so seriously. Push your worries aside and bring enjoyment closer.

7.If it were easy everyone would do it: This is why get rich quick schemes will never be true. If it was so quick and easy then everyone would be millionaires. Making money and accomplishing tasks is hard work, but well worth it.

8.Planning is good but so is being spontaneous: Planning ahead in business and in life is important but so is being able to quickly change that plan. Various people and events will get in the way of your plans, so you have to be able to modify or forget your plans at times. Be spontaneous once and awhile, it makes life interesting.

9.You have many talents: You may be a talented athlete or musician but you probably have ten more talents you don't even know about. When people find something they're good at, they only focus on that instead of seeing what else they can do.

10.Don't work hard without rewards: What's the point of working hard to follow your dreams if you aren't going to treat yourself along the way. Each little or big goal you accomplish should be rewarded with a proportionate treat, maybe a day off or a big slice of cake.

11.Money does bring happiness: As I said, you shouldn't be chasing money but when you do earn it, you know you've been accomplishing something. It feels great and brings you happiness because you know you'll have more freedom and time to do what you want.

12.Someone always has it worse: At times you may be having a bad day, but stop yourself and think about it; there has to be millions of other people are having a worse day than you.

13.You'll need others: Make as many friends as you possibly can and never burn bridges. You will need others for your success.

14.Being open-minded is the key to more knowledge: If you want to know more about the world you have to be open-minded. Give everything a chance.

15.Failure is great: One of the most important, if not the most important steps to success is failure. You have to fail at least once, but it's better if you've failed multiple times. You can learn so much more from your failures than you could any other way. And when you finally achieve success, you'll appreciate it so much more.

16.Most people are actually nice: This is something I've only recently realized. Most people are nice, but not usually to strangers. Once they get to know you and you get to know them, they will most likely seem like very nice people.

17.Words and thoughts control everything: What you say and think will ultimately become reality. If you say you're going to fail, then you will because you'll find a way to make it happen. If you say you're going to succeed, the same will happen, you'll find a way.

18.Your view is the reality: How you see an event or situation is how it exists. If you see something as tragic and negative then that's what it means to you. If you see something as exciting and positive, then that's what it is.

19.Inspiration and motivation are everywhere: I don't care where you are, there is something there that can motivate and inspire you. You can be at war is some far away country, in horrible conditions, but there will be something there to keep you going and strive for something better. You just have to recognize it and keep it with you.

20.You can change the world: Every single person has the ability to change the world whether directly or indirectly. When you change your life and the lives of those around you, you've changed the world. Small things that you do can make a huge impact on the world.


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lördag 2 augusti 2008