{"id":1051,"date":"2026-10-08T09:46:30","date_gmt":"2026-10-08T06:46:30","guid":{"rendered":"https:\/\/elenapap.com\/?p=1051"},"modified":"2026-10-08T09:46:31","modified_gmt":"2026-10-08T06:46:31","slug":"anxietate-sociala-fobie-sociala","status":"publish","type":"post","link":"https:\/\/elenapap.com\/en\/anxietate-sociala-fobie-sociala\/","title":{"rendered":"Anxietate social\u0103 (Fobie social\u0103)"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>C\u00e2nd corpul trage alarma, de\u0219i pericolul nu exist\u0103<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">elenapap.com | Psychology Office, Constanta<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201e<em>Eram la cump\u0103r\u0103turi, complet banal. Dintr-odat\u0103 inima a \u00eenceput s\u0103-mi bat\u0103 nebune\u0219te, nu mai puteam respira, mi s-a f\u0103cut cald, apoi frig, \u0219i eram sigur\u0103 c\u0103 mor. Am ajuns la urgen\u021be, iar medicul mi-a spus c\u0103 sunt s\u0103n\u0103toas\u0103. Nu \u00een\u021belegeam cum e posibil.&#8221;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Atacul de panic\u0103 este una dintre cele mai \u00eenfrico\u0219\u0103toare experien\u021be pe care le poate tr\u0103i o persoan\u0103 \u2014 \u0219i, \u00een acela\u0219i timp, una dintre cele mai inofensive din punct de vedere medical. Corpul reac\u021bioneaz\u0103 ca \u00een fa\u021ba unui pericol de moarte, de\u0219i, de fapt, nu exist\u0103 niciun pericol real. Aceast\u0103 discrepan\u021b\u0103 dintre intensitatea senza\u021biilor \u0219i absen\u021ba unei amenin\u021b\u0103ri este exact ceea ce face atacul de panic\u0103 at\u00e2t de derutant \u0219i, adesea, at\u00e2t de greu de \u00een\u021beles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vestea bun\u0103 este c\u0103 atacurile de panic\u0103, \u0219i chiar tulburarea de panic\u0103, sunt printre cele mai tratabile forme de anxietate, cu rezultate foarte bune la psihoterapie. Acest articol \u00ee\u0219i propune s\u0103 explice ce se \u00eent\u00e2mpl\u0103, de fapt, \u00een timpul unui atac, de ce se repet\u0103 la unele persoane \u0219i ce func\u021bioneaz\u0103 cu adev\u0103rat.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">1. Ce este un atac de panic\u0103<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Atacul de panic\u0103 este un episod brusc de fric\u0103 sau disconfort intens, care atinge un maxim \u00een c\u00e2teva minute \u0219i este \u00eenso\u021bit de simptome fizice \u0219i cognitive puternice. Un atac dureaz\u0103, de regul\u0103, \u00eentre 5 \u0219i 20 de minute, de\u0219i reziduul de anxietate poate persista mai mult.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Simptomele frecvente includ:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Physical symptoms:<\/strong> palpita\u021bii sau b\u0103t\u0103i rapide ale inimii, transpira\u021bie, tremur, senza\u021bie de sufocare sau de lips\u0103 de aer, durere sau ap\u0103sare \u00een piept, grea\u021b\u0103, ame\u021beal\u0103, furnic\u0103turi sau amor\u021beal\u0103, valuri de c\u0103ldur\u0103 sau frisoane.<\/li>\n\n\n\n<li><strong>Simptome cognitive \u0219i emo\u021bionale:<\/strong> teama de a muri, teama de a pierde controlul sau de a \u201e\u00eennebuni&#8221;, sentimentul de irealitate sau de deta\u0219are de propriul corp (depersonalizare, derealizare).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Important to remember:<\/strong> un atac de panic\u0103 nu este periculos fizic. Inima nu cedeaz\u0103, nu se produce sufocarea, nu se pierde controlul \u0219i nu apare \u201enebunia&#8221;. Senza\u021biile sunt reale \u0219i intense, dar sunt expresia unui sistem de alarm\u0103 hiperactiv, nu a unei boli care pune via\u021ba \u00een pericol.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Evaluarea medical\u0103 ini\u021bial\u0103:<\/strong> Prima apari\u021bie a unor simptome precum durerea \u00een piept, palpita\u021biile sau lipsa de aer merit\u0103 o evaluare medical\u0103, pentru a exclude cauze somatice (cardiace, tiroidiene, respiratorii) \u00eenainte ca experien\u021ba s\u0103 fie atribuit\u0103 anxiet\u0103\u021bii. Odat\u0103 excluse, informa\u021bia \u201esunt s\u0103n\u0103tos din punct de vedere fizic&#8221; devine una dintre cele mai importante resurse ale persoanei.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">2. Atac de panic\u0103 versus tulburare de panic\u0103<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Un singur atac de panic\u0103, sau c\u00e2teva episoade izolate, sunt surprinz\u0103tor de frecvente \u2014 o propor\u021bie semnificativ\u0103 a popula\u021biei tr\u0103ie\u0219te m\u0103car unul \u00een via\u021b\u0103, adesea \u00eentr-o perioad\u0103 de stres intens. Nu to\u021bi cei care au un atac dezvolt\u0103 o tulburare.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tulburarea de panic\u0103 apare atunci c\u00e2nd atacurile sunt recurente \u0219i nea\u0219teptate, iar dup\u0103 ele persoana dezvolt\u0103, timp de cel pu\u021bin o lun\u0103, una sau ambele dintre urm\u0103toarele:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Teama anticipatorie:<\/strong> o \u00eengrijorare persistent\u0103 c\u0103 va avea un alt atac sau legat\u0103 de consecin\u021bele acestuia (\u201em\u0103 va opri inima&#8221;, \u201evoi le\u0219ina \u00een public&#8221;, \u201evoi pierde controlul&#8221;).<\/li>\n\n\n\n<li><strong>Comportamente de evitare:<\/strong> schimb\u0103ri semnificative de comportament menite s\u0103 evite un nou atac \u2014 evitarea efortului fizic, a cafelei, a locurilor \u00een care ajutorul ar fi greu de ob\u021binut sau a situa\u021biilor \u00een care ie\u0219irea ar fi dificil\u0103.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Atunci c\u00e2nd evitarea se extinde, poate ap\u0103rea agorafobia \u2014 frica de a fi \u00een locuri sau situa\u021bii din care fuga ar fi dificil\u0103 sau ajutorul indisponibil (transport \u00een comun, mul\u021bimi, spa\u021bii deschise sau \u00eenchise, a fi singur departe de cas\u0103). Lumea persoanei se mic\u0219oreaz\u0103 treptat, \u00een numele \u201esiguran\u021bei&#8221;.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">3. Ce se \u00eent\u00e2mpl\u0103, de fapt, \u00een corp \u0219i \u00een minte<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Atacul de panic\u0103 este, \u00een esen\u021b\u0103, r\u0103spunsul de lupt\u0103-sau-fugi declan\u0219at \u00een absen\u021ba unui pericol real. Sistemul nervos simpatic se activeaz\u0103 brusc: inima accelereaz\u0103, respira\u021bia devine superficial\u0103 \u0219i rapid\u0103, mu\u0219chii se \u00eencordeaz\u0103, s\u00e2ngele este redirec\u021bionat. Toate aceste modific\u0103ri au un scop adaptativ \u00eentr-o situa\u021bie de pericol \u2014 dar \u00een lipsa acestuia sunt resim\u021bite ca un dezastru iminent.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mecanismul care transform\u0103 un episod \u00eentr-o problem\u0103 persistent\u0103 este un cerc vicios bine descris \u00een literatura de specialitate:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pasul 1 \u2014 Senza\u021bia:<\/strong> O senza\u021bie corporal\u0103 (o b\u0103taie mai puternic\u0103 a inimii, o ame\u021beal\u0103 u\u0219oar\u0103) este observat\u0103.<\/li>\n\n\n\n<li><strong>Pasul 2 \u2014 Interpretarea catastrofic\u0103:<\/strong> Senza\u021bia este interpretat\u0103 catastrofic: \u201eceva grav se \u00eent\u00e2mpl\u0103 cu mine&#8221;, \u201eam un infarct&#8221;.<\/li>\n\n\n\n<li><strong>Pasul 3 \u2014 Amplificarea:<\/strong> Interpretarea genereaz\u0103 fric\u0103, iar frica amplific\u0103 senza\u021biile fizice (mai mult\u0103 adrenalin\u0103, mai mult\u0103 accelerare).<\/li>\n\n\n\n<li><strong>Pasul 4 \u2014 Confirmarea aparent\u0103:<\/strong> Senza\u021biile mai intense par s\u0103 confirme interpretarea ini\u021bial\u0103, iar spirala escaladeaz\u0103 rapid p\u00e2n\u0103 la un atac complet.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dup\u0103 atac, hipervigilen\u021ba fa\u021b\u0103 de propriul corp cre\u0219te: persoana \u201eascult\u0103&#8221; constant semnalele interne, iar orice varia\u021bie normal\u0103 devine un poten\u021bial declan\u0219ator. Evitarea ofer\u0103 o u\u0219urare imediat\u0103, dar \u00eent\u0103re\u0219te convingerea c\u0103 situa\u021bia evitat\u0103 ar fi fost, \u00eentr-adev\u0103r, periculoas\u0103.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">4. Ce simte persoana care tr\u0103ie\u0219te cu atacuri de panic\u0103<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">\u201e<em>Cel mai greu nu este atacul \u00een sine. Este teama de el. Tr\u0103iesc cu senza\u021bia c\u0103 poate veni oric\u00e2nd, oriunde, \u0219i c\u0103 de data asta s-ar putea s\u0103 nu mai treac\u0103.&#8221;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 te reg\u0103se\u0219ti \u00een aceste cuvinte, c\u00e2teva lucruri sunt importante de \u00een\u021beles:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nu e\u0219ti slab \u0219i nu \u201e\u00eennebune\u0219ti&#8221;.<\/strong> Atacurile de panic\u0103 sunt reale, intense \u0219i profund nepl\u0103cute, dar nu sunt un semn al unei boli grave nedetectate \u0219i nu sunt o dovad\u0103 de sl\u0103biciune.<\/li>\n\n\n\n<li><strong>Atacul trece \u00eentotdeauna.<\/strong> Fiecare atac, oric\u00e2t de intens, se \u00eencheie. V\u00e2rful de intensitate este de scurt\u0103 durat\u0103, iar corpul nu poate sus\u021bine \u00een mod fiziologic panica la nesf\u00e2r\u0219it.<\/li>\n\n\n\n<li><strong>Frica de fric\u0103 este \u021binta, nu corpul t\u0103u.<\/strong> Teama de senza\u021biile corporale, nu senza\u021biile \u00een sine, este cea care men\u021bine tulburarea. Aceasta este, paradoxal, cea mai optimist\u0103 veste: frica de fric\u0103 poate fi dez\u00eenv\u0103\u021bat\u0103.<\/li>\n\n\n\n<li><strong>Exist\u0103 un tratament foarte eficient.<\/strong> Tulburarea de panic\u0103 este una dintre afec\u021biunile cu cele mai bune rate de r\u0103spuns la psihoterapie, adesea \u00een doar c\u00e2teva luni de lucru structurat.<\/li>\n<\/ul>\n\n\n\n<h1 class=\"wp-block-heading\">5. Therapy \u2014 what really works<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">Terapia Cognitiv-Comportamental\u0103 (CBT) pentru panic\u0103<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">CBT este tratamentul de prim\u0103 linie \u0219i cel cu cea mai solid\u0103 baz\u0103 de dovezi. Include psihoeduca\u021bie despre mecanismul panicii, restructurarea interpret\u0103rilor catastrofice ale senza\u021biilor corporale \u0219i, esen\u021bial, expunerea gradual\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Expunerea interoceptiv\u0103<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Persoana provoac\u0103, \u00een mod controlat \u0219i \u00een prezen\u021ba terapeutului, senza\u021bii corporale similare celor din atac (de exemplu, accelerarea ritmului cardiac prin efort sau respira\u021bia rapid\u0103), pentru a \u00eenv\u0103\u021ba c\u0103 aceste senza\u021bii sunt tolerabile \u0219i nu duc la dezastrul temut. Treptat, senza\u021biile \u00ee\u0219i pierd puterea de a declan\u0219a frica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Expunerea in vivo la situa\u021biile evitate<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Atunci c\u00e2nd a ap\u0103rut evitarea sau agorafobia, revenirea gradual\u0103 \u00een situa\u021biile evitate, pe baza unei ierarhii construite \u00eempreun\u0103 cu terapeutul, red\u0103 persoanei libertatea de mi\u0219care \u0219i demonteaz\u0103 convingerea c\u0103 acele situa\u021bii sunt periculoase.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tehnici de reglare a respira\u021biei<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Respira\u021bia lent\u0103 \u0219i diafragmatic\u0103 poate ajuta la reducerea hiperventila\u021biei care amplific\u0103 multe dintre simptomele unui atac. Rolul ei este de instrument de reglare, nu de garan\u021bie \u00eempotriva atacului, iar utilizarea ei ca strategie rigid\u0103 \u201ede siguran\u021b\u0103&#8221; poate deveni, ea \u00eens\u0103\u0219i, un comportament de evitare dac\u0103 persoana nu poate tolera senza\u021biile f\u0103r\u0103 ea.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Terapia prin Acceptare \u0219i Mindfulness<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cenva\u021b\u0103 persoana s\u0103 observe senza\u021biile \u0219i g\u00e2ndurile din timpul panicii f\u0103r\u0103 a lupta cu ele sau a \u00eencerca s\u0103 le elimine. Paradoxal, renun\u021barea la lupta cu simptomul reduce adesea intensitatea acestuia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tratamentul medicamentos, ca op\u021biune complementar\u0103<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru unele persoane, medica\u021bia (de regul\u0103 din clasa antidepresivelor) poate fi util\u0103, \u00een special \u00een cazurile severe sau atunci c\u00e2nd psihoterapia singur\u0103 nu este suficient\u0103. Decizia apar\u021bine medicului psihiatru, \u00een colaborare cu procesul psihoterapeutic.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">6. Ce po\u021bi face \u00een momentul unui atac<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Aceste idei nu \u00eenlocuiesc terapia, dar pot ajuta s\u0103 traversezi un atac cu mai pu\u021bin\u0103 team\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nume\u0219te ce se \u00eent\u00e2mpl\u0103:<\/strong> Spune-\u021bi, \u00een mod explicit: \u201eAceasta este panic\u0103. Este nepl\u0103cut\u0103, dar nu este periculoas\u0103. Va trece.&#8221; Etichetarea corect\u0103 a experien\u021bei reduce interpretarea catastrofic\u0103.<\/li>\n\n\n\n<li><strong>R\u0103m\u00e2i, dac\u0103 po\u021bi, \u00een loc s\u0103 evadezi:<\/strong> Nu fugi din situa\u021bie dac\u0103 po\u021bi s\u0103 r\u0103m\u00e2i. Fuga \u00eent\u0103re\u0219te ideea c\u0103 locul era periculos. Dac\u0103 este nevoie s\u0103 te retragi, revino \u00een situa\u021bie c\u00e2t mai cur\u00e2nd.<\/li>\n\n\n\n<li><strong>\u00cencetine\u0219te respira\u021bia, f\u0103r\u0103 a lupta cu ea:<\/strong> Expir\u0103 mai lung dec\u00e2t inspiri, \u00eentr-un ritm confortabil. Scopul nu este s\u0103 opre\u0219ti atacul, ci s\u0103 nu adaugi hiperventila\u021bie la un sistem deja activat.<\/li>\n\n\n\n<li><strong>Ancoreaz\u0103-te \u00een prezent:<\/strong> Observ\u0103 cinci lucruri pe care le vezi, patru pe care le atingi, trei pe care le auzi. Mutarea aten\u021biei \u00een prezentul concret reduce spirala de g\u00e2nduri catastrofice.<\/li>\n\n\n\n<li><strong>Las\u0103 valul s\u0103 treac\u0103:<\/strong> Nu \u00eencerca s\u0103 \u201e\u00eenvingi&#8221; atacul prin efort. Las\u0103 senza\u021biile s\u0103 ating\u0103 v\u00e2rful \u0219i s\u0103 scad\u0103, ca un val. Disponibilitatea de a sim\u021bi este, paradoxal, ceea ce le face s\u0103 treac\u0103 mai repede.<\/li>\n<\/ul>\n\n\n\n<h1 class=\"wp-block-heading\">7. Pentru familia \u0219i apropia\u021bii persoanei afectate<\/h1>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>R\u0103m\u00e2i calm \u0219i prezent \u00een timpul atacului:<\/strong> Calmul t\u0103u este mai ajut\u0103tor dec\u00e2t orice sfat. R\u0103m\u00e2i prezent, vorbe\u0219te rar \u0219i bl\u00e2nd, evit\u0103 s\u0103 amplifici alarma sau s\u0103 minimalizezi suferin\u021ba.<\/li>\n\n\n\n<li><strong>Evit\u0103 \u201ecalmeaz\u0103-te&#8221; \u0219i \u201enu e nimic&#8221;:<\/strong> Formule precum \u201erelaxeaz\u0103-te&#8221; sau \u201enu e nimic&#8221; sunt resim\u021bite, de obicei, ca invalidare. Mai util este un simplu: \u201eSunt aici. \u0218tiu c\u0103 e \u00eenfrico\u0219\u0103tor. Va trece.&#8221;<\/li>\n\n\n\n<li><strong>Fii atent la acomodarea excesiv\u0103:<\/strong> Adaptarea \u00eentregii vie\u021bi de familie \u00een jurul fricii persoanei (evitarea locurilor, \u00eenso\u021birea constant\u0103) pare un ajutor, dar poate men\u021bine tulburarea pe termen lung.<\/li>\n\n\n\n<li><strong>Sprijin\u0103 recuperarea, nu evitarea:<\/strong> \u00cencurajeaz\u0103 tratamentul de specialitate \u0219i, la nevoie, particip\u0103 la psihoeduca\u021bie \u00eempreun\u0103 cu persoana, pentru a \u00een\u021belege mecanismul \u0219i rolul t\u0103u \u00een recuperare.<\/li>\n<\/ul>\n\n\n\n<h1 class=\"wp-block-heading\">8. Clinical notes for professionals<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Aceast\u0103 sec\u021biune se adreseaz\u0103 psihologilor \u0219i psihoterapeu\u021bilor care lucreaz\u0103 sau doresc s\u0103 lucreze cu clien\u021bi cu atacuri de panic\u0103 \u0219i tulburare de panic\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Excluderea cauzelor somatice:<\/strong> Asigura\u021bi-v\u0103 c\u0103 o evaluare medical\u0103 a exclus cauzele somatice relevante (cardiace, tiroidiene, respiratorii, efectele substan\u021belor sau ale unor medicamente) \u00eenainte de a formula un diagnostic de tulburare de panic\u0103. Colaborarea cu medicul de familie este parte din practica responsabil\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Psihoeduca\u021bia ca fundament:<\/strong> Construi\u021bi \u00eempreun\u0103 cu clientul modelul cercului vicios \u0219i folosi\u021bi un atac recent drept exemplu concret. Psihoeduca\u021bia bine f\u0103cut\u0103 reduce semnificativ anxietatea \u0219i cre\u0219te motiva\u021bia pentru expunere, care este componenta cea mai eficient\u0103 \u0219i cea mai temut\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Comportamentele de siguran\u021b\u0103:<\/strong> Identifica\u021bi comportamentele de siguran\u021b\u0103 subtile \u2014 sticla de ap\u0103 purtat\u0103 permanent, medicamentul \u201ede rezerv\u0103&#8221; neluat niciodat\u0103, prezen\u021ba unui \u00eenso\u021bitor, verificarea pulsului. Ele men\u021bin convingerea c\u0103 pericolul era real \u0219i c\u0103 doar acea strategie l-a prevenit, iar renun\u021barea treptat\u0103 la ele este esen\u021bial\u0103 pentru recuperare.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ritmul \u0219i ra\u021biunea expunerii interoceptive:<\/strong> Introduce\u021bi expunerea interoceptiv\u0103 \u00eentr-un ritm negociat, cu justificarea clar\u0103 a ra\u021biunii ei. Clien\u021bii sunt adesea reticen\u021bi s\u0103 provoace deliberat senza\u021biile temute; o alian\u021b\u0103 solid\u0103 \u0219i o explica\u021bie onest\u0103 a mecanismului cresc complian\u021ba \u0219i reduc abandonul terapiei.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Comorbidit\u0103\u021bi \u0219i risc:<\/strong> Evalua\u021bi comorbidit\u0103\u021bile frecvente \u2014 depresia, tulburarea de anxietate social\u0103, tulburarea de anxietate generalizat\u0103, consumul de alcool sau sedative ca strategie de coping \u2014 \u0219i monitoriza\u021bi riscul suicidar, mai ales \u00een prezen\u021ba depresiei asociate sau a unui sentiment accentuat de lips\u0103 de speran\u021b\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Respira\u021bia f\u0103r\u0103 rol de ritual:<\/strong> Fi\u021bi aten\u021bi la rolul hiperventila\u021biei \u0219i al respira\u021biei ca \u201einstrument de control&#8221;. O strategie folosit\u0103 rigid, ca ritual de preven\u021bie a atacului, se transform\u0103 u\u0219or \u00eentr-un comportament de siguran\u021b\u0103. Prezenta\u021bi respira\u021bia ca pe o abilitate de reglare, nu ca pe o condi\u021bie pentru a fi \u00een siguran\u021b\u0103.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Instead of conclusion<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Atacul de panic\u0103 este o experien\u021b\u0103 care pare s\u0103 vin\u0103 din nic\u0103ieri \u0219i care \u00ee\u021bi poate zdruncina \u00eencrederea \u00een propriul corp. Dar el nu spune c\u0103 ceva este \u00een neregul\u0103 cu tine, ci c\u0103 sistemul t\u0103u de alarm\u0103 a \u00eenv\u0103\u021bat s\u0103 sune prea repede \u0219i prea tare. Un sistem de alarm\u0103 poate fi recalibrat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cu tratament specific, marea majoritate a persoanelor ajung s\u0103 nu mai tr\u0103iasc\u0103 \u00een teama de urm\u0103torul atac, \u00ee\u0219i recap\u0103t\u0103 libertatea de mi\u0219care \u0219i redescoper\u0103 \u00eencrederea \u00een corpul lor. Drumul presupune curajul de a \u00eent\u00e2lni, treptat \u0219i cu sprijin, chiar senza\u021biile de care ai fugit at\u00e2t timp.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201e<em>Am \u00eenv\u0103\u021bat c\u0103 nu trebuie s\u0103 m\u0103 lupt cu panica. Trebuie doar s\u0103 o las s\u0103 vin\u0103 \u0219i s\u0103 plece. C\u00e2nd am \u00eencetat s\u0103 m\u0103 mai tem de ea, a \u00eencetat, \u00een mare parte, s\u0103 mai vin\u0103.&#8221;<\/em><\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Scientific references<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Barlow DH et al. (2000) \u2014 Cognitive-behavioral therapy, imipramine, or their combination for panic disorder: a randomized controlled trial.<\/em> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11074777\/\" target=\"_blank\" rel=\"noopener\">JAMA | PubMed<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Clark DM (1986) \u2014 A cognitive approach to panic.<\/em> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3753014\/\" target=\"_blank\" rel=\"noopener\">Behaviour Research and Therapy | PubMed<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Article based on resources from <a href=\"https:\/\/elenapap.com\/en\/\">elenapap.com \u2014 Psychology Office, Constanta<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>C\u00e2nd corpul trage alarma, de\u0219i pericolul nu exist\u0103 elenapap.com | Cabinet Psihologie, Constan\u021ba \u201eEram la cump\u0103r\u0103turi, complet banal. Dintr-odat\u0103 inima a \u00eenceput s\u0103-mi bat\u0103 nebune\u0219te, nu mai puteam respira, mi s-a f\u0103cut cald, apoi frig, \u0219i eram sigur\u0103 c\u0103 mor. Am ajuns la urgen\u021be, iar medicul mi-a spus c\u0103 sunt s\u0103n\u0103toas\u0103. Nu \u00een\u021belegeam cum e&#8230;<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_joinchat":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1051","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/posts\/1051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/comments?post=1051"}],"version-history":[{"count":1,"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/posts\/1051\/revisions"}],"predecessor-version":[{"id":1052,"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/posts\/1051\/revisions\/1052"}],"wp:attachment":[{"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/media?parent=1051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/categories?post=1051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/elenapap.com\/en\/wp-json\/wp\/v2\/tags?post=1051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}