{"id":9569,"date":"2022-10-25T07:06:04","date_gmt":"2022-10-25T07:06:04","guid":{"rendered":"https:\/\/centreinsight.es\/controlar-atacs-dansietat-2\/"},"modified":"2022-10-25T07:06:04","modified_gmt":"2022-10-25T07:06:04","slug":"controlar-atacs-dansietat-2","status":"publish","type":"post","link":"https:\/\/www.centreinsight.es\/ca\/blog\/controlar-atacs-dansietat-2\/","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 durada curta 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

\u00c9s 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, es diferencia de la \u201cpor\u201d perqu\u00e8 sovint est\u00e0 provocada per esdeveniments ficticis o futurs, per situacions percebudes com a potencialment amena\u00e7ants. En la majoria dels casos, es tracta del resultat d’una valoraci\u00f3 cognitiva, err\u00f2nia o imagin\u00e0ria de la pr\u00f2pia capacitat per fer front als esdeveniments temuts.<\/span><\/p>\n

Les persones ansioses experimenten la<\/span> por a possibles desgr\u00e0cies que podrien passar en un futur proper<\/b> (per\u00f2 que potser mai no 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. Nom\u00e9s quan aquesta activaci\u00f3 supera certs l\u00edmits es pot convertir en patol\u00f2gica.<\/span><\/p>\n

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

Aproximadament el 16% d’espanyols han patit un atac de p\u00e0nic almenys una vegada, segons el CIS (Centre d’Investigacions 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 als bra\u00e7os i cames, sudoraci\u00f3, por de tornar-se boig\/mort<\/b> .<\/span><\/p>\n

\"atacs<\/p>\n

Qu\u00e8 cal 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 afecten predominantment les dones m\u00e9s que no pas 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 m\u00fasculs<\/b> per ajudar-te a sortir de l’estat d’alerta.<\/span><\/li>\n
  3. Porta un diari d\u00b4emocions<\/b>: quan passi l’atac d’ansietat, pren nota de tot all\u00f2 que has experimentat dins i fora de tu. Tenir un historial dels episodis pot ser \u00fatil per con\u00e8ixer millor i en cas d’emprendre una ter\u00e0pia.<\/span><\/li>\n
  4. Distreu-vos<\/b> : quan l’ansietat comenci a passar, concentra’t en el teu entorn i repr\u00e8n com m\u00e9s aviat millor l’activitat que vas interrompre.<\/span><\/li>\n
  5. Descansa<\/b>: dormir poc o un somni de mala qualitat tamb\u00e9 pot empitjorar l’ansietat. Intenta mantenir l’estr\u00e8s a ratlla i dorm de set a nou hores per nit.<\/span><\/li>\n
  6. Trieu 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 i allunyar l’ansietat. La mudan\u00e7a et retorna aqu\u00ed i ara, al temps present.<\/span><\/li>\n<\/ol>\n

    Quan l’ansietat assoleix<\/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, cal 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 durada curta 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? \u00c9s una emoci\u00f3 b\u00e0sica caracteritzada per una sensaci\u00f3 generalitzada d’amena\u00e7a imminent, aprehensi\u00f3 i…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[260],"tags":[262],"class_list":["post-9569","post","type-post","status-publish","format-standard","hentry","category-salut-mental-ca-2","tag-cast-ca"],"yoast_head":"\nControlar els atacs d'ansietat | Psicologia Insight<\/title>\n<meta name=\"description\" content=\"Descobriu 6 trucs per controlar els atacs d'ansietat i aprendre a millorar aquesta condici\u00f3. 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