{"id":122983,"date":"2015-02-19T21:40:20","date_gmt":"2015-02-19T20:40:20","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=122983"},"modified":"2015-02-19T21:40:20","modified_gmt":"2015-02-19T20:40:20","slug":"napadaj-panike-pripazite-na-disanje-i-brojite-ljude-oko-sebe","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/napadaj-panike-pripazite-na-disanje-i-brojite-ljude-oko-sebe\/","title":{"rendered":"Napadaj panike: Pripazite na disanje i brojite ljude oko sebe"},"content":{"rendered":"

\"\"<\/strong><\/p>\n

“Poludjet \u0107u”, “Dobit \u0107u sr\u010dani udar” ili “Osramotit \u0107u se” neke su od crnih pomisli koje se pojavljuju uz pani\u010dni napadaj – a prvi korak samopomo\u0107i je skretanje misli.<\/strong><\/p>\n

Iznenada se po\u010dnete tresti, preznojavati, srce vam ubrzano lupa, ostajete bez zraka kao da vas je netko \u0161akom jako udario u \u017eeludac te vam se \u010dini da propadate i da \u0107ete poludjeti, onesvijestiti se ili umrijeti odmah na mjestu?\u00a0To su tek neki od naj\u010de\u0161\u0107ih simptoma pani\u010dnog napadaja, iznenadnog i intenzivnog osje\u0107aja straha i sna\u017ene tjeskobe, koji obi\u010dno ne traje dulje od nekoliko minuta i uglavnom nije opasan, ali mo\u017ee biti vrlo zastra\u0161uju\u0107 te bitno naru\u0161iti kvalitetu \u017eivota.<\/p>\n

Pani\u010dni napadaji su relativno \u010desti, odnosno pretpostavlja se kako je oko 22 posto ljudi imalo neki oblik pani\u010dnog napadaja, odnosno svaka \u010detvrta, peta osoba, ka\u017ee psihologinja dr. Nata\u0161a Joki\u0107 Begi\u0107 s katedre za klini\u010dku psihologiju na Filozofskom fakultetu u Zagrebu.<\/p>\n

– Va\u017eno je re\u0107i da kod ve\u0107ine ljudi pani\u010dni napadaj do\u0111e i pro\u0111e ne ostavljaju\u0107i nikakve posljedice. Samo manji broj ljudi \u0107e razviti tzv. pani\u010dni poreme\u0107aj. Pretpostavlja se da u populaciji ima jedan, dva posto ljudi koji imaju zadovoljene kriterije za ovaj poreme\u0107aj. A moja iskustva pokazuju da ljudi sve \u010de\u0161\u0107e tra\u017ee pomo\u0107 zbog ovih smetnji, sve su svjesniji kako nije sramotno potra\u017eiti pomo\u0107 od stru\u010dnjaka za mentalno zdravlje – ka\u017ee na\u0161a sugovornica. Pani\u010dni napadaji \u010desto se pojavljuju bez vidljivog razloga, no mo\u017ee ga izazvati i specifi\u010dna situacija ili mjesto. Tako, npr., ljudi koji pate od agorafobije ili straha od otvorenog prostora mogu do\u017eivjeti napadaj panike ako se na\u0111u izvan ku\u0107e, silovana osoba mo\u017ee do\u017eivjeti napadaj panike ako se pribli\u017ei mjestu gdje je do\u017eivjela silovanje i sli\u010dno. Ponekad se napadaji mogu ponavljati na nekome mjestu – na primjer u automobilu – a da to nema veze sa strahom od automobila. U pravilu, okida\u010d pani\u010dnog napadaja je stres, odnosno situacije koje \u201cprerastu\u201d na\u0161e mogu\u0107nosti da se nosimo sa stresom.<\/p>\n

Mo\u017ee se pojaviti odmah, u tijeku stresne situacije, ali i naknadno, pa \u010desto nije lako osvijestiti uzroke napadaja. No manje je va\u017eno \u0161to je uzrok, daleko je va\u017enije razumjeti mehanizme javljanja i odr\u017eavanja pani\u010dnog napadaja te na\u010dine samopomo\u0107i kako napadaji ne bi prerasli u poreme\u0107aj, ka\u017ee na\u0161a sugovornica. Kod panike se radi o pretjeranoj reakciji tijela koja se pojavljuje iznenada i bez jasnog povoda, a o\u010dituje se kroz u\u017eurban rad srca, kratki dah, osje\u0107aj sna\u017ene napetosti i straha. Do\u017eivljaj je to opasnosti i u\u017easa koji se pojavio \u201ciz \u010dista mira\u201d. Sasvim je logi\u010dno tada pretpostaviti da je rije\u010d o tjelesnoj ili psihi\u010dkoj opasnosti, pa stoga ljudi koji to pro\u017eivljavaju \u010desto pomisle: \u201cDobit \u0107u sr\u010dani udar\u201d ili \u201cPoludjet \u0107u\u201d ili \u201cPred svima \u0107u se osramotiti\u201d. Ni\u0161ta od toga se ne\u0107e dogoditi, me\u0111utim, osje\u0107aj je kao da ho\u0107e. Uskoro se ljudi po\u010dinju bojati tog osje\u0107aja i tada govorimo o pani\u010dnom poreme\u0107aju, poja\u0161njava psihologinja.<\/p>\n

– Vrlo je va\u017eno osobi koja pati od pani\u010dnog napadaja objasniti da se strahovi sigurno ne\u0107e obistiniti i da \u0107e osje\u0107aj pro\u0107i za nekoliko minuta te da nikako ne treba izbjegavati situacije u kojima se napadaj javlja, nego se suo\u010davati s njima. Kada to uspije, vrlo brzo \u0107e i\u0161\u010deznuti i pani\u010dne smetnje – tvrdi dr. Nata\u0161a Joki\u0107 Begi\u0107.<\/p>\n

dr. Nata\u0161a Joki\u0107 Begi\u0107<\/b><\/p>\n

Napadaj panike je strah od straha<\/h3>\n

Pani\u010dni poreme\u0107aj ne\u0161to je \u010de\u0161\u0107i u \u017eena, kod osoba koje \u017eive u situaciji povi\u0161enog stresa i napetosti, emocionalno osjetljivijih i onih koji imaju izra\u017eenu jednu osobinu li\u010dnosti koja se zove anksiozna osjetljivost. Rije\u010d je o sklonosti ka opa\u017eanju osobnih tjelesnih i psihi\u010dkih stanja te razvijanju straha od istih, ka\u017ee dr. Joki\u0107 Begi\u0107.<\/p>\n

– Ako mi srce lupa br\u017ee nego ina\u010de, a ne znam razlog, pojavit \u0107e se strah da je rije\u010d o ne\u010dem opasnom. Ili ako se ne mogu sjetiti imena prijatelja, pojavit \u0107e se strah da \u0107e izgubiti razum. Taj strah od straha je glavni rizi\u010dni \u010dimbenik pojave panika – poja\u0161njava.<\/p>\n

Ne dopustite da vas strah paralizira, samo se kre\u0107ite<\/h3>\n

Ovaj poreme\u0107aj nije opasan, on je samo stra\u0161an. Ako se pojavi, samo mirno di\u0161ite, poku\u0161ajte skrenuti pozornost i umirujte se tvrdnjom da je rije\u010d o normalnoj reakciji tijela koja \u0107e brzo pro\u0107i, ka\u017ee Joki\u0107 Begi\u0107.<\/p>\n

– Tijekom napadaja najbolje se kretati, a ne sjesti ili le\u0107i jer je napadaj panike zapravo mobiliziraju\u0107e stanje tijela koje se priprema na borbu ili bijeg. Golemu koli\u010dinu energije koju tijelo stvara treba na neki na\u010din osloboditi te je, stoga, kretanje prirodan na\u010din – dodaje.<\/p>\n

“Ovo \u0107e brzo pro\u0107i” najbolja je utjeha<\/h3>\n

Ako ste pokraj osobe koja je do\u017eivjela napad, nemojte racionalizirati i govoriti joj: \u201cSmiri se, nije ti ni\u0161ta\u201d. Ne omalova\u017eavajte strah koji osje\u0107a. Bolje je re\u0107i: \u201cOvo \u0107e brzo pro\u0107i\u201d te poku\u0161ati skrenuti pozornost na ne\u0161to iz okoline ili na temu koja \u0107e je zaokupiti. Govorite mirno i sigurno te nastojte ne izazivati dodatnu paniku.<\/p>\n

\n
<\/a><\/p>\n

\u00a0Semafor zdravlja<\/h3>\n<\/div>\n<\/div>\n

Tehnika samopomo\u0107i papirnatom vre\u0107icom<\/b><\/p>\n

Kad vas uhvati napadaj, po\u010dinjete disati ubrzano i kratko, \u0161to poja\u010dava simptome, zato duboko udahnite i stavite papirnatu vre\u0107icu preko nosa i usta pa po\u010dnite disati u nju. Nastojte regulirati du\u017einu udisaja i izdisaja. Kako udi\u0161ete izdahnuti zrak iz vre\u0107ice, uglji\u010dni dioksid se apsorbira u krvi i smanjuje simptome napadaja.<\/p>\n

Tehnika 2<\/b><\/p>\n

Kad vas uhvati panika, sporo i duboko udahnite te zadr\u017eite dah broje\u0107i do \u010detiri. Osjetit \u0107ete preskakanje srca, no ono \u0107e se za nekoliko sekundi smiriti. Tada izdahnite broje\u0107i do \u010detiri pa ponavljajte uz brojenje dok se ne smirite.<\/p>\n

Olak\u0161anje sti\u017ee i uz tehniku brojenja od 100 prema nuli<\/b><\/p>\n

Kad osjetite napadaj, brojite unatrag od 100 \u0161to br\u017ee mo\u017eete i ponavljajte brojenje.<\/p>\n

 <\/p>\n

Izvor: 24sata.hr<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

“Poludjet \u0107u”, “Dobit \u0107u sr\u010dani udar” ili “Osramotit \u0107u se” neke su od crnih pomisli koje se pojavljuju uz pani\u010dni napadaj – a prvi korak samopomo\u0107i je skretanje misli. Iznenada se po\u010dnete tresti, preznojavati, srce vam ubrzano lupa, ostajete bez zraka kao da vas je netko \u0161akom jako udario u \u017eeludac te vam se \u010dini […]<\/p>\n","protected":false},"author":125,"featured_media":122984,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[807],"tags":[],"class_list":{"0":"post-122983","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zivot"},"yoast_head":"\nNapadaj panike: Pripazite na disanje i brojite ljude oko sebe<\/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:\/\/sandzakpress.net\/arhiva\/napadaj-panike-pripazite-na-disanje-i-brojite-ljude-oko-sebe\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Napadaj panike: Pripazite na disanje i brojite ljude oko sebe\" \/>\n<meta property=\"og:description\" content=\"“Poludjet \u0107u”, “Dobit \u0107u sr\u010dani udar” ili “Osramotit \u0107u se” neke su od crnih pomisli koje se pojavljuju uz pani\u010dni napadaj – a prvi korak samopomo\u0107i je skretanje misli. 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