{"id":32773,"date":"2022-07-27T12:17:32","date_gmt":"2022-07-27T10:17:32","guid":{"rendered":"https:\/\/neuroscenter.com\/ansietat-com-controlar-la\/"},"modified":"2022-07-27T12:17:34","modified_gmt":"2022-07-27T10:17:34","slug":"ansietat-com-controlar-la","status":"publish","type":"post","link":"https:\/\/neuroscenter.com\/ca\/blog\/ansietat-com-controlar-la\/","title":{"rendered":"Ansietat: Com controlar-la"},"content":{"rendered":"<p>Con\u00e9ixer qu\u00e8 \u00e9s i com podem <strong>controlar l&#8217;ansietat<\/strong> ser\u00e0 imprescindible per saber com podem afrontar una situaci\u00f3 aix\u00ed de la millor manera possible.<\/p> <h2><strong>Com saber si tinc ansietat?<\/strong><\/h2> <p>Experimentar <a href=\"https:\/\/neuroscenter.com\/tratamientos\/ansiedad\/\" target=\"_blank\" rel=\"noopener\">ansietat<\/a>ocasional \u00e9s normal. No obstant aix\u00f2, quan interfereix amb les activitats di\u00e0ries, \u00e9s dif\u00edcil de controlar, no \u00e9s proporcional al perill real i s&#8217;est\u00e9n en el temps, podr\u00edem estar davant d&#8217;un trastorn d&#8217;ansietat.<\/p> <h3>S\u00edmptomes de l&#8217;ansietat<\/h3> <p>Alguns dels signes i s\u00edmptomes m\u00e9s comuns de l&#8217;ansietat s\u00f3n:<\/p> <ul> <li>Sentir-se nervi\u00f3s o tens.<\/li> <li>Sensaci\u00f3 de perill imminent o p\u00e0nic.<\/li> <li>Ritme card\u00edac augmentat.<\/li> <li>Respiraci\u00f3 r\u00e0pida (hiperventilaci\u00f3).<\/li> <li>Sudoraci\u00f3.<\/li> <li>Tremolors<\/li> <li>Sentir-se feble o cansat.<\/li> <li>Problemes per concentrar-se.<\/li> <li>Problemes per dormir.<\/li> <li>Problemes gastrointestinals.<\/li> <li>Dificultat per controlar la preocupaci\u00f3.<\/li> <li>Evitaci\u00f3 del que desencadena l&#8217;ansietat.<\/li> <\/ul> <h2><strong>Per qu\u00e8 tenim ansietat?<\/strong><\/h2> <p>Cada persona pot experimentar l&#8217;ansietat de manera diferent i aquesta pot haver estat causada per diferents factors. Es creu que el m\u00e9s probable \u00e9s que no sigui una \u00fanica causa la responsable de l&#8217;ansietat, sin\u00f3 que hi estan involucrats molts components.<\/p> <p>Quant a una possible <strong>causa gen\u00e8tica<\/strong>, certes investigacions han pogut comprovar que hi ha m\u00e9s probabilitat de desenvolupar problemes d&#8217;ansietat si un parent proper els ha tingut. Tot i aix\u00f2, no hi ha prou evid\u00e8ncia per afirmar que hi ha certs gens que ens fan m\u00e9s vulnerables a patir ansietat.<\/p> <p>D&#8217;altra banda, s&#8217;ha pogut observar que les <strong>experi\u00e8ncies dif\u00edcils viscudes<\/strong> a la inf\u00e0ncia, l&#8217;adolesc\u00e8ncia o l&#8217;edat adulta primerenca s\u00f3n un habitual desencadenant dels problemes d&#8217;ansietat. Passar per episodis traum\u00e0tics quan ets molt jove probablement tindr\u00e0 un impacte particularment gran.<\/p> <p>Els <strong>problemes actuals<\/strong> tamb\u00e9 poden provocar ansietat. Per exemple: gran nivell d&#8217;estr\u00e8s, incertesa elevada, dificultats econ\u00f2miques, grans canvis, p\u00e8rdues importants, entre molts altres factors.<\/p> <p>Per acabar, tamb\u00e9 poden ser causants d&#8217;ansietat els <strong>problemes de salut f\u00edsica o mental<\/strong>i l&#8217;ab\u00fas de certes <strong>drogues o medicaments<\/strong>.<\/p> <h2><strong>Qu\u00e8 cal fer per controlar l&#8217;ansietat?<\/strong><\/h2> <p>Hi ha algunes estrat\u00e8gies d&#8217;afrontament que et poden ajudar a controlar l&#8217;ansietat puntual que tots podem sentir en certs moments. Algunes d&#8217;elles s\u00f3n:<\/p> <ul> <li><strong>Pren-te temps per a tu i per a la teva desconnexi\u00f3.<\/strong> Practica ioga, escolta m\u00fasica, medita o apr\u00e8n t\u00e8cniques de relaxaci\u00f3. Fer un pas enrere en certs moments pot facilitar que prenguis perspectiva i puguis veure les coses d&#8217;una altra manera.<\/li> <li><strong>Alimenta&#8217;t de manera saludable i fes exercici.<\/strong> Ser regular amb l&#8217;alimentaci\u00f3, mantenir-se hidratat, seguir una dieta mediterr\u00e0nia o fer exercici f\u00edsic de forma habitual, s\u00f3n h\u00e0bits que ajuden al benestar general.<\/li> <li><strong>Limita l&#8217;alcohol i la cafe\u00efna.<\/strong> Aquestes subst\u00e0ncies poden agreujar l&#8217;ansietat i facilitar que es desencadenin atacs de p\u00e0nic.<\/li> <li><strong>Dormir prou<\/strong>. Un somni de qualitat encara \u00e9s m\u00e9s important en moments d&#8217;estr\u00e8s, ja que el cos necessita dormir i descansar m\u00e9s.<\/li> <li><strong>Fes-ho tan b\u00e9 com puguis.<\/strong> No hem d&#8217;aspirar a la perfecci\u00f3, fes tot el que puguis i sent-et orgull\u00f3s del que fas.<\/li> <li><strong>No ho pots controlar tot. <\/strong>Cal assumir que no ho podem tenir tot sota el nostre control i hem d&#8217;aprendre a tolerar la incertesa.<\/li> <li><strong>Mantingues una actitud positiva<\/strong>. Fes un esfor\u00e7 per substituir els pensaments negatius per positius.<\/li> <li><strong>Descobreix qu\u00e8 desencadena la teva ansietat<\/strong>. \u00c9s important intentar esbrinar si hi ha alguna causa concreta que puguem relacionar amb l&#8217;ansietat ja que aix\u00f2 ajudar\u00e0 molt a poder posar-hi una soluci\u00f3.<\/li> <li><strong>Parla amb alg\u00fa<\/strong>. Comunica&#8217;t amb amics i familiars, expressa&#8217;ls com et sents i com podrien ajudar-te.<\/li> <\/ul> <p>Aquests consells els podem aplicar per portar una vida equilibrada i ajudar a que l&#8217;ansietat i el malestar no apareguin, per\u00f2, hi ha ocasions en qu\u00e8 caldr\u00e0 una mica m\u00e9s.<\/p> <h2><strong>Qu\u00e8 faig si no puc controlar l&#8217;ansietat?<\/strong><\/h2> <p>No sempre ser\u00e0 possible manejar l&#8217;ansietat per un mateix i tamb\u00e9 \u00e9s molt important adonar-se de quan ha arribat el moment de cercar ajuda. Si sents que l&#8217;ansietat est\u00e0 sent una constant en el teu dia a dia, que no la pots controlar i t&#8217;est\u00e0 causant un malestar continu, cal que vagis a un expert en salut mental.<\/p> <h3>Tractament per a l&#8217;ansietat<\/h3> <p>El tractament de l&#8217;ansietat s&#8217;ha abordat des de diferents perspectives, principalment amb <strong>psicof\u00e0rmacs<\/strong> i amb <strong>ter\u00e0pia psicol\u00f2gica<\/strong>.<\/p> <p>Des de la psicologia s&#8217;ha tractat amb \u00e8xit utilitzant diferents tipus de ter\u00e0pies.<\/p> <p>Una de les t\u00e8cniques amb qu\u00e8 es pot abordar l&#8217;ansietat \u00e9s l&#8217;<a href=\"https:\/\/neuroscenter.com\/emdr\/\" target=\"_blank\" rel=\"noopener\">EMDR<\/a>. A les sessions d&#8217;EMDR s&#8217;aprofundir\u00e0 en l&#8217;origen de l&#8217;ansietat, en les creences i els pensaments que l&#8217;estan mantenint actualment i en la simptomatologia que es manifesta.<\/p> <p>Una altra t\u00e8cnica utilitzada \u00e9s el <a href=\"https:\/\/neuroscenter.com\/neurofeedback\/\" target=\"_blank\" rel=\"noopener\">Neurofeedback<\/a>. Despr\u00e9s de realitzar un primer EEG i analitzar el patr\u00f3 d&#8217;ones del pacient, es planteja un entrenament on es reduir\u00e0 el tipus d&#8217;ones que s&#8217;associen a la simptomatologia ansiosa.<\/p> <p>A <strong>Neuroscenter<\/strong> es fa una primera avaluaci\u00f3, duta a terme per psic\u00f2legs experts en aquest \u00e0mbit, per poder decidir quin \u00e9s el tractament idoni per al pacient i aix\u00ed abordar l&#8217;ansietat de la manera m\u00e9s apropiada en cada cas.<\/p> <p>&nbsp;<\/p> <p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Con\u00e9ixer qu\u00e8 \u00e9s i com podem controlar l&#8217;ansietat ser\u00e0 imprescindible per saber com podem afrontar una situaci\u00f3 aix\u00ed de la millor manera possible. Com saber si tinc ansietat? Experimentar ansietatocasional &#8230; <a title=\"Ansietat: Com controlar-la\" class=\"read-more\" href=\"https:\/\/neuroscenter.com\/ca\/blog\/ansietat-com-controlar-la\/\" aria-label=\"M\u00e9s informaci\u00f3 sobre Ansietat: Com controlar-la\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":32411,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[298],"tags":[],"class_list":["post-32773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-ca","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com controlar l&#039;ansietat? \u25b7 Tips i Tractaments<\/title>\n<meta name=\"description\" content=\"Descobreix per qu\u00e8 tenim Ansietat i qu\u00e8 podem fer per controlar-la \u2713 Et brindem Consells i Possibles tractaments: Neurofeedback i EMDR\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/neuroscenter.com\/ca\/blog\/ansietat-com-controlar-la\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com controlar l&#039;ansietat? 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