{"id":9567,"date":"2022-10-25T07:11:43","date_gmt":"2022-10-25T07:11:43","guid":{"rendered":"https:\/\/centreinsight.es\/controlar-atacs-dansietat\/"},"modified":"2022-10-25T07:11:43","modified_gmt":"2022-10-25T07:11:43","slug":"controlar-atacs-dansietat","status":"publish","type":"post","link":"https:\/\/www.centreinsight.es\/ca\/blog\/controlar-atacs-dansietat\/","title":{"rendered":"Controlar atacs d’ansietat"},"content":{"rendered":"

Un dels trastorns m\u00e9s freq\u00fcents i comuns del nou mil\u00b7lenni s\u00f3n els atacs d’ansietat, \u00e9s a dir,<\/span> estats d’ansietat aguts, de curta durada i d’aparici\u00f3 sobtada<\/b> que poden desembocar en trastorns de p\u00e0nic. Com recon\u00e8ixer-los i, sobretot, com controlar-los?<\/span><\/p>\n

Qu\u00e8 \u00e9s l’ansietat?<\/span><\/h2>\n

Es tracta d’una emoci\u00f3 b\u00e0sica caracteritzada per una sensaci\u00f3 generalitzada d’amena\u00e7a imminent, aprehensi\u00f3 i preocupaci\u00f3, sense referir-se necess\u00e0riament a situacions concretes. De fet, \u00e9s difer\u00e8ncia de la “per” perqu\u00e8 a menudo \u00e9s provocat per esdeveniments ficticis o futurs, per situacions percebudes com potencialment amena\u00e7adors. En la majoria dels casos, es tracta del resultat d’una valoraci\u00f3 cognitiva, err\u00f2nia o imagin\u00e0ria de la mateixa capacitat per fer front als esdeveniments temuts.<\/span><\/p>\n

Les persones ansioses experimentin la<\/span> per a possibles desgr\u00e0cies que podrien passar en un futur proper<\/b> (per\u00f2 que potser mai arribin a passar). L’ansietat \u00e9s un fenomen normal, que implica un estat d’activaci\u00f3 del cos quan una situaci\u00f3 es percep subjectivament com a perillosa. \u00c9s crucial quan cal \u201cactivar-se\u201d per afrontar un perill. Tan sols quan aquesta activaci\u00f3 supera uns certs l\u00edmits es pot convertir en patol\u00f2gica.<\/span><\/p>\n

\"atacs<\/p>\n

Atacs d’ansietat: com es manifesten<\/span><\/h2>\n

Aproximadament el 16% d’espanyols ha patit un atac de p\u00e0nic al menys una vegada, segons el CIS (Centre de Recerques Sociol\u00f2giques). Esdeveniment sobtat i aparentment inexplicable, acompanyat de s\u00edmptomes f\u00edsics molestos que no poques vegades es confonen amb un infart. Entre els m\u00e9s comuns es troben: <\/span>palpitacions, ofecs, marejos, pressi\u00f3 al pit, n\u00e0usees, dolor abdominal, necessitat d’orinar amb freq\u00fc\u00e8ncia, diarrea, tremolors, marejos, formigueig en bra\u00e7os i cames, sudoraci\u00f3, per tornar-se boig\/mort<\/b> .<\/span><\/p>\n

Qu\u00e8 fer en cas d’un atac d’ansietat?<\/span><\/h2>\n

Les crisis d’ansietat solen durar uns minuts, rarament fins a mitja hora, i afectin predominantment les dones m\u00e9s que els homes. Qu\u00e8 pots fer per prevenir-los o superar-los?<\/span><\/p>\n

    \n
  1. Repeteix-te que tot est\u00e0 b\u00e9 i no et culpis<\/b> : apr\u00e8n a respirar correctament, fins i tot amb l’ajuda del ioga, per recuperar la calma.<\/span><\/li>\n
  2. Relaxa els teus m\u00fasculs<\/b> per ajudar-te a sortir de l’estat d’alerta.<\/span><\/li>\n
  3. Porta un diari d’emocions<\/b>: quan passi l’atac d’ansietat, pren nota de tot el que has experimentat dins i fora de tu. Tenir un historial dels episodis pot ser \u00fatil per con\u00e8ixer-se millor i en cas d’emprendre una ter\u00e0pia.<\/span><\/li>\n
  4. Distreu-te<\/b> : quan l’ansietat comenci a passar, concentra’t en el teu entorn i repr\u00e8n al m\u00e9s aviat possible l’activitat que interrompres.<\/span><\/li>\n
  5. Descansa<\/b>: dormir poc o un somni de mala qualitat tamb\u00e9 pot empeorar l’ansietat. Intenta mantenir a ratlla l’estr\u00e8s i dormir de set a nou hores per nit.<\/span><\/li>\n
  6. Tria un estil de vida saludable<\/b>: els efectes secundaris de l’alcohol, la cafe\u00efna i el tabac poden augmentar o desencadenar els atacs de p\u00e0nic. Practicar una activitat f\u00edsica ajuda a mantenir la ment ocupada ia allunyar l’ansietat. La mudan\u00e7a et retorna a l’aqu\u00ed i ara, al temps present.<\/span><\/li>\n<\/ol>\n

    Quan l’ansietat aconsegueix<\/span> nivells d’intensitat m\u00e9s extrems<\/b> que no poden ser controlats per un mateix, donant lloc a un trastorn d’ansietat en tota regla, es requereix la<\/span> intervenci\u00f3 d’un professional<\/span><\/a> .<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    Un dels trastorns m\u00e9s freq\u00fcents i comuns del nou mil\u00b7lenni s\u00f3n els atacs d’ansietat, \u00e9s a dir, estats d’ansietat aguts, de curta durada i d’aparici\u00f3 sobtada que poden desembocar en trastorns de p\u00e0nic. Com recon\u00e8ixer-los i, sobretot, com controlar-los? Qu\u00e8 \u00e9s l’ansietat? Es tracta d’una emoci\u00f3 b\u00e0sica caracteritzada per una sensaci\u00f3 generalitzada d’amena\u00e7a imminent, aprehensi\u00f3…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[264],"tags":[265],"class_list":["post-9567","post","type-post","status-publish","format-standard","hentry","category-salut-mental-ca-3","tag-cat-ca-2"],"yoast_head":"\nControlar Atacs d'Ansietat | Centre Insight<\/title>\n<meta name=\"description\" content=\"Descobreix 6 trucs per controlar els atacs d'ansietat i aprendre a millorar aquesta condici\u00f3. 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