{"id":7705,"date":"2022-05-16T00:00:00","date_gmt":"2022-05-15T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/8-najefektivnejsich-sposobov-ako-sa-vysporiadat-so-zachvatom-paniky\/"},"modified":"2022-05-16T00:00:00","modified_gmt":"2022-05-15T23:00:00","slug":"8-najefektivnejsich-sposobov-ako-sa-vysporiadat-so-zachvatom-paniky","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/8-najefektivnejsich-sposobov-ako-sa-vysporiadat-so-zachvatom-paniky\/","title":{"rendered":"8 najefekt\u00edvnej\u0161\u00edch sp\u00f4sobov, ako sa vysporiada\u0165 so z\u00e1chvatom paniky"},"content":{"rendered":"<p>Aby sme vedeli <strong>lep\u0161ie ovl\u00e1dnu\u0165 \u00fazkos\u0165 alebo pom\u00f4c\u0165 niekomu v na\u0161om okol\u00ed<\/strong>, mus\u00edme najprv vedie\u0165 o \u010dom samotn\u00fd z\u00e1chvat paniky je.<\/p>\n<p>&nbsp;<\/p>\n<h3>\u010co je to z\u00e1chvat paniky?<\/h3>\n<p>&nbsp;<\/p>\n<p><strong>N\u00e1hly n\u00e1rast ohromuj\u00facej \u00fazkosti<\/strong> charakterizuje z\u00e1chvat paniky. Z\u00e1chvaty paniky s\u00fa epiz\u00f3dy intenz\u00edvneho strachu, ktor\u00e9 s\u00fa <strong>zvy\u010dajne sprev\u00e1dzan\u00e9 fyzick\u00fdmi pr\u00edznakmi<\/strong>.<\/p>\n<p>M\u00f4\u017ee \u00eds\u0165 o trasenie, potenie a zr\u00fdchlen\u00fd tep. Be\u017en\u00fd je aj pocit, \u017ee sa chyst\u00e1 nie\u010do hrozn\u00e9.\u00a0Z\u00e1chvaty paniky s\u00fa desiv\u00e9, ale zvy\u010dajne nie s\u00fa nebezpe\u010dn\u00e9.<br \/>\n\u013dudia so z\u00e1chvatmi paniky si \u010dasto myslia, \u017ee <strong>maj\u00fa srdcov\u00fd infarkt alebo in\u00fa \u017eivot ohrozuj\u00facu chorobu<\/strong>. Tieto z\u00e1chvaty sa m\u00f4\u017eu objavi\u0165 kedyko\u013evek, <strong>dokonca aj po\u010das sp\u00e1nku!<\/strong><\/p>\n<p>Z\u00e1chvaty paniky<strong> zvy\u010dajne trvaj\u00fa 10-20 min\u00fat<\/strong>, ale niektor\u00e9 m\u00f4\u017eu trva\u0165 ove\u013ea dlh\u0161ie. \u013dudia, ktor\u00ed za\u017e\u00edvaj\u00fa z\u00e1chvaty paniky, m\u00f4\u017eu ma\u0165 aj in\u00e9 \u00fazkostn\u00e9 poruchy.<\/p>\n<p>&nbsp;<\/p>\n<h3>8 sp\u00f4sobov, ako sa vysporiada\u0165 so z\u00e1chvatom paniky<\/h3>\n<p>&nbsp;<\/p>\n<h3>1. Hlbok\u00e9 d\u00fdchanie<\/h3>\n<p>Efekt\u00edvny sp\u00f4sob ako sa vysporiada\u0165 so z\u00e1chvatom paniky, je zhlboka sa nad\u00fdchnu\u0165.<\/p>\n<p><strong>Be\u017enou pr\u00ed\u010dinou zr\u00fdchlen\u00e9ho d\u00fdchania je tlak na hrudn\u00edku<\/strong>, plytk\u00fd n\u00e1dych a plytk\u00e9 d\u00fdchanie m\u00f4\u017eu prispie\u0165 k pocitom \u00fazkosti a nap\u00e4tia. Namiesto toho sa <strong>pomaly, zhlboka nad\u00fdchnite z brucha tak, \u017ee si pomaly a plynule napln\u00edte p\u013e\u00faca na \u0161tyri sekundy a potom na osem sek\u00fand vyd\u00fdchnete<\/strong>.<\/p>\n<p>Ak to u v\u00e1s nefunguje, m\u00f4\u017eete sk\u00fasi\u0165 urobi\u0165 nie\u010do, v\u010faka \u010domu sa budete c\u00edti\u0165 pohodlne, napr\u00edklad \u00eds\u0165 na prech\u00e1dzku, alebo sa namiesto toho porozpr\u00e1va\u0165 s niek\u00fdm vo va\u0161om okol\u00ed o tom, \u010do sa deje vo va\u0161om \u017eivote.<\/p>\n<p>&nbsp;<\/p>\n<h3>2. Vyh\u013eadajte poradenstvo<\/h3>\n<p>Ak \u010del\u00edte \u00fazkostnej poruche, <strong>poradenstvo je \u00fa\u010dinn\u00fd sp\u00f4sob, ako sa nau\u010di\u0165 ako sa vysporiada\u0165 s panick\u00fdm z\u00e1chvatom<\/strong>.<\/p>\n<p><strong>Kognit\u00edvno-behavior\u00e1lna terapia (CBT) je pova\u017eovan\u00e1 za \u00fa\u010dinn\u00fa lie\u010debn\u00fa met\u00f3du<\/strong> pre \u013eud\u00ed, ktor\u00ed trpia panick\u00fdmi z\u00e1chvatmi alebo panickou poruchou.<\/p>\n<p>Odborn\u00edci ju \u010dasto odpor\u00fa\u010daj\u00fa ako terapiu rozhovorov, preto\u017ee sa preuk\u00e1zalo, \u017ee m\u00e1 pozit\u00edvne dlhodob\u00e9 \u00fa\u010dinky.<\/p>\n<p>&nbsp;<\/p>\n<h3>3. Postavte sa svojmu strachu<\/h3>\n<p>\u00da\u010dinn\u00fdm sp\u00f4sobom, ako lie\u010di\u0165 z\u00e1chvaty paniky bez liekov, je \u010deli\u0165 strachu. Zbavte sa strachu, \u017ee sa vo va\u0161om \u017eivote stane nie\u010do skuto\u010dne hrozn\u00e9, preto\u017ee v\u00e4\u010d\u0161inu \u010dasu to nie je re\u00e1lne.<\/p>\n<p>A zbavte sa strachu, \u017ee ste na ceste do z\u00e1huby, t\u00fdm, \u017ee si <strong>urob\u00edte \u010das pre seba a prehodnot\u00edte, \u010do sa deje vo va\u0161om \u017eivote presne v tejto chv\u00edli<\/strong>, preto\u017ee je pravdepodobn\u00e9, \u017ee n\u00e1jdete e\u0161te viac dobr\u00e9ho ako zl\u00e9ho.<\/p>\n<p>Je d\u00f4le\u017eit\u00e9 nevyh\u00fdba\u0165 sa sp\u00fa\u0161\u0165a\u010dom z\u00e1chvatu paniky, ale rie\u0161i\u0165 ich.<\/p>\n<p>&nbsp;<\/p>\n<h3>4. Zamerajte sa na objekt<\/h3>\n<p>Sp\u00f4sob lie\u010dby z\u00e1chvatu paniky bez liekov, je zamera\u0165 sa na konkr\u00e9tny objekt, ke\u010f \u010del\u00edte z\u00e1chvatu paniky.<\/p>\n<p>Niektor\u00fdm \u013eu\u010fom pom\u00e1ha s\u00fastredi\u0165 cel\u00fa svoju pozornos\u0165 na jeden objekt po\u010das z\u00e1chvatu paniky. <strong>Vyberte si predmet vo va\u0161ej bezprostrednej bl\u00edzkosti<\/strong> a zamerajte sa na\u0148 &#8211; vn\u00edmajte \u010do najviac detailov.<\/p>\n<p>Zameranie v\u0161etkej svojej energie na tento jedin\u00fd objekt m\u00f4\u017ee zastavi\u0165 to, aby sa va\u0161e pr\u00edznaky vymkli kontrole.<\/p>\n<p>&nbsp;<\/p>\n<h3>5. Prech\u00e1dzka alebo \u013eahk\u00e9 cvi\u010denie<\/h3>\n<p><strong>Ak\u00fd je \u00fa\u010dinn\u00fd sp\u00f4sob<\/strong>, ako sa vysporiada\u0165 s ot\u00e1zkou \u201eako sa vysporiada\u0165 so z\u00e1chvatom paniky.\u201c? Ide o cvi\u010denie! Sk\u00faste miernu prech\u00e1dzku alebo si cho\u010fte zabeha\u0165.<\/p>\n<p><strong>Pri prech\u00e1dzke\/behan\u00ed zhlboka d\u00fdchajte nosom a jemne \u00fastami<\/strong>. Ak m\u00e1te sedav\u00e9 zamestnanie a roky ste necvi\u010dili, je d\u00f4le\u017eit\u00e9, aby ste sa pred za\u010dat\u00edm cvi\u010debn\u00e9ho programu porozpr\u00e1vali so svoj\u00edm lek\u00e1rom.<\/p>\n<p>Za\u010dnite pomaly, s mal\u00fdmi krokmi, ako je \u010dastej\u0161ia ch\u00f4dza na dlh\u0161ie vzdialenosti, alebo v\u00fdber \u010dastej\u0161ieho chodenia po schodoch po\u010das d\u0148a.<\/p>\n<p>&nbsp;<\/p>\n Ilustra\u010dn\u00e1 fotografia (mu\u017e na pracovisku, ktor\u00fd si d\u00e1va pauzu na oddych). Zdroj: goqii.com\n<h3>6. Povedzte to niekomu<\/h3>\n<p>Pri z\u00e1chvate paniky v\u00e1m <strong>m\u00f4\u017ee ve\u013emi pom\u00f4c\u0165, ke\u010f to okrem v\u00e1s vie e\u0161te niekto<\/strong>. Ak <strong>m\u00e1te probl\u00e9my s d\u00fdchan\u00edm, okam\u017eite to niekomu povedzte a on v\u00e1m pom\u00f4\u017ee n\u00e1js\u0165 pokojn\u00e9 miesto<\/strong>, kde si m\u00f4\u017eete \u013eahn\u00fa\u0165, alebo sa premiestni\u0165 do inej miestnosti.<\/p>\n<p>Na pracovisku povedzte svojmu \u0161\u00e9fovi, ak c\u00edtite potrebu da\u0165 si prest\u00e1vku kv\u00f4li z\u00e1chvatu \u00fazkosti. Po\u010das kr\u00e1tkej prest\u00e1vky v\u00e1s m\u00f4\u017ee niekto zast\u00fapi\u0165.<\/p>\n<p>M\u00f4\u017eu v\u00e1m pom\u00f4c\u0165 n\u00e1js\u0165 pokojn\u00e9 miesto, kde sa nikto nepozer\u00e1, a <strong>zabr\u00e1ni\u0165 ostatn\u00fdm, aby sa okolo v\u00e1s tla\u010dili, \u010do m\u00f4\u017ee zhor\u0161i\u0165 z\u00e1vraty<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h3>7. Svalov\u00e9 relaxa\u010dn\u00e9 techniky<\/h3>\n<p>Be\u017en\u00fdm pr\u00edznakom, ktor\u00fd \u010dlovek za\u017e\u00edva pri z\u00e1chvate paniky, je svalov\u00e9 nap\u00e4tie.<\/p>\n<p>Uvo\u013eni\u0165 svalov\u00e9 nap\u00e4tie je osved\u010den\u00e1 forma ako sa vysporiada\u0165 s panick\u00fdm z\u00e1chvatom. <strong>Nau\u010di\u0165 sa odpo\u010d\u00edva\u0165 m\u00f4\u017ee pom\u00f4c\u0165 obmedzi\u0165 z\u00e1chvat paniky, preto\u017ee ak myse\u013e c\u00edti, \u017ee telo relaxuje<\/strong>, m\u00f4\u017eu sa zmierni\u0165 aj \u010fal\u0161ie pr\u00edznaky.<\/p>\n<p>Jedna technika, progres\u00edvna svalov\u00e1 relax\u00e1cia, pom\u00e1ha \u013eu\u010fom uvo\u013eni\u0165 sa a relaxova\u0165 zameran\u00edm sa na \u0161pecifick\u00e9 svalov\u00e9 skupiny, od chodidiel a\u017e po krk. Zah\u0155\u0148a napnutie svalov a ich n\u00e1sledn\u00e9 uvo\u013enenie, aby ste sa mohli prirodzene uvo\u013eni\u0165.<\/p>\n<p>&nbsp;<\/p>\n<h3>8. Ovo\u0148ajte levandu\u013eu<\/h3>\n<p>Najlep\u0161\u00edm sp\u00f4sobom, ako zvl\u00e1dnu\u0165 lie\u010dbu z\u00e1chvatu paniky bez liekov, je levandu\u013ea. Uvo\u013enite svoju myse\u013e, upokojte sa a relaxujte \u2013 s levandu\u013eou.<\/p>\n<p><strong>Levandu\u013ea je tradi\u010dn\u00fd liek, ktor\u00fd ve\u013ea \u013eud\u00ed pou\u017e\u00edva na zn\u00ed\u017eenie stresu<\/strong>, a pom\u00e1ha im v noci zaspa\u0165. Niektor\u00e9<strong> \u0161t\u00fadie uk\u00e1zali, \u017ee dok\u00e1\u017ee zn\u00ed\u017ei\u0165 \u00fazkos\u0165 a m\u00e1 upokojuj\u00faci \u00fa\u010dinok<\/strong>.<\/p>\n<p>Existuje nieko\u013eko sp\u00f4sobov, ako sa pracova\u0165 s levandu\u013eou, ktor\u00e1 pom\u00f4\u017ee zn\u00ed\u017ei\u0165 stres a \u00fazkos\u0165. M\u00f4\u017eete ju zmie\u0161a\u0165 v hor\u00facej vode do k\u00fape\u013ea, z\u00edska\u0165 difuz\u00e9r esenci\u00e1lnych olejov alebo si pripravi\u0165 chutn\u00fd \u010daj.<\/p>","protected":false},"excerpt":{"rendered":"<p>Aby sme vedeli lep\u0161ie ovl\u00e1dnu\u0165 \u00fazkos\u0165 alebo pom\u00f4c\u0165 niekomu v na\u0161om okol\u00ed, mus\u00edme najprv vedie\u0165 o \u010dom samotn\u00fd z\u00e1chvat paniky je. &nbsp; \u010co je to<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-7705","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7705","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=7705"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7705\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}