{"id":4261,"date":"2023-06-06T02:00:26","date_gmt":"2023-06-05T23:00:26","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4261"},"modified":"2024-12-10T10:15:45","modified_gmt":"2024-12-10T08:15:45","slug":"trauksmes-traucejumi","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/trauksmes-traucejumi\/","title":{"rendered":"Trauksmes trauc\u0113jumu simptomi un \u0101rst\u0113\u0161ana"},"content":{"rendered":"<p><strong>Ir norm\u0101li laiku pa laikam justies nemier\u012bgi vai baid\u012bties par kaut ko. Trauksmi var izrais\u012bt da\u017e\u0101das situ\u0101cijas, piem\u0113ram, ba\u017eas par vesel\u012bbas probl\u0113m\u0101m, finansi\u0101lu situ\u0101ciju vai sniegumu. M\u0113rena un p\u0101rejo\u0161a trauksme ir dabiska, t\u0101 pal\u012bdz mums tikt gal\u0101 ar draudiem un nepat\u012bkam\u0101m situ\u0101cij\u0101m.<\/strong><\/p>\n<p>Trauksme k\u013c\u016bst par trauksmes trauc\u0113jumu, ja t\u0101 ietekm\u0113 ikdienas dz\u012bvi, ir \u013coti smaga vai ilgst ilgu laiku. Piem\u0113ram, trauksmes trauc\u0113jumi var izrais\u012bt trauksmi izraiso\u0161u situ\u0101ciju izvair\u012b\u0161anos, ietekm\u0113t tuv\u0101s attiec\u012bbas, samazin\u0101t dz\u012bves kvalit\u0101ti un izrais\u012bt miega trauc\u0113jumus vai \u0113\u0161anas paradumu izmai\u0146as.<\/p>\n<p>Sast\u0101dot \u0161o emu\u0101ra ierakstu, m\u0113s balst\u0101mies uz zin\u0101tniskiem rakstiem un \u0101rst\u0113\u0161anas vadl\u012bnij\u0101m, kas ir sagatavotas ar Vesel\u012bbas apdro\u0161in\u0101\u0161anas fonda finans\u0113jumu un koordin\u0113tas Tartu Universit\u0101tes.<\/p>\n<div class=\"sisukord\">SATURA R\u0100D\u012aT\u0100JS<br \/>\n<a class=\"local-scroll-link\" href=\"#1\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Trauksmes trauc\u0113jumu simptomi<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#2\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Bie\u017e\u0101k sastopamie trauksmes trauc\u0113jumi<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#3\"><span class=\"ticon ticon-long-arrow-right\"><\/span> K\u0101 \u0101rst\u0113t trauksmes trauc\u0113jumus?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#6\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Dabiska \u0101rst\u0113\u0161ana<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#4\"><span class=\"ticon ticon-long-arrow-right\"><\/span> K\u0101 dz\u012bvot ar trauksmes trauc\u0113jumiem?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#5\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Bie\u017ei uzdotie jaut\u0101jumi<\/a><\/div>\n<div>\n<h2 id=\"1\"><span style=\"font-weight: 400;\">Trauksmes trauc\u0113jumu simptomi<\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-4266\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/06\/young-man-having-headache-holding-his-head-pain-home-scaled.jpg\" alt=\"Trauksmes l\u0113kme, dabiska trauksmes trauc\u0113jumu \u0101rst\u0113\u0161ana\" width=\"420\" height=\"280\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/06\/young-man-having-headache-holding-his-head-pain-home-scaled.jpg 2560w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/06\/young-man-having-headache-holding-his-head-pain-home-300x200.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/06\/young-man-having-headache-holding-his-head-pain-home-1600x1067.jpg 1600w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/06\/young-man-having-headache-holding-his-head-pain-home-768x512.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/06\/young-man-having-headache-holding-his-head-pain-home-1536x1024.jpg 1536w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/06\/young-man-having-headache-holding-his-head-pain-home-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 420px) 100vw, 420px\" \/>Trauksmes trauc\u0113jumu simptomi var izpausties da\u017e\u0101di. Pamatojoties uz \u0101rst\u0113\u0161anas vadl\u012bnij\u0101m un MT\u00dc Peaasjad, m\u0113s varam apkopot iesp\u0113jamos trauksmes trauc\u0113jumu psiholo\u0123iskos un fiziskos simptomus:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Psiholo\u0123iskie simptomi: sp\u0113c\u012bgas un nepamatotas bailes no situ\u0101cijas vai objekta, aizkaitin\u0101m\u012bba, miega trauc\u0113jumi, koncentr\u0113\u0161an\u0101s gr\u016bt\u012bbas, gr\u016bt\u012bbas kontrol\u0113t emocijas, perfekcionisms, v\u0113lme kontrol\u0113t savu vai citu uzved\u012bbu utt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiziski simptomi: elpas tr\u016bkums, sirdsklauves un pa\u0101trin\u0101ta sirdsdarb\u012bba, paaugstin\u0101ts asinsspiediens, \u0137erme\u0146a tr\u012bce vai krat\u012b\u0161an\u0101s, sv\u012b\u0161ana, aizr\u012b\u0161an\u0101s saj\u016bta, slikta d\u016b\u0161a, diskomforts v\u0113der\u0101, reibonis, nejut\u012bgums, karstuma un aukstuma vi\u013c\u0146i, viegla caureja, apet\u012btes\/\u0113\u0161anas zudums, pietv\u012bkums, pietv\u012bkums, galvass\u0101pes, s\u0101pes kr\u016bt\u012bs, tr\u012bce, m\u012bkstas k\u0101jas utt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bailes no n\u0101ves, bailes zaud\u0113t kontroli vai sajukt pr\u0101t\u0101, derealiz\u0101cija vai atsve\u0161in\u0101\u0161an\u0101s saj\u016bta.<\/span><\/li>\n<\/ul>\n<h2 id=\"2\"><span style=\"font-weight: 400;\">Bie\u017e\u0101k sastopamie trauksmes trauc\u0113jumi<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Past\u0101v vair\u0101ki trauksmes trauc\u0113jumu veidi, piem\u0113ram:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vesel\u012bbas trauksme \u2013 p\u0101rm\u0113r\u012bgas raizes par savu vesel\u012bbu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soci\u0101l\u0101 fobija \u2013 intens\u012bvas bailes no situ\u0101cij\u0101m, kur\u0101s j\u0101uzst\u0101jas vai j\u0101b\u016bt citu uzman\u012bbas centr\u0101. Da\u017ereiz t\u0101 noved ar\u012b pie visp\u0101r\u012bg\u0101k\u0101m bail\u0113m no komunik\u0101cijas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0122eneraliz\u0113ta trauksmes slim\u012bba \u2013 to raksturo past\u0101v\u012bga trauksme, satraukums un spriedzes saj\u016bta \u0137ermen\u012b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Panikas trauc\u0113jumi \u2013 papildus parastajiem trauksmes trauc\u0113jumu simptomiem to raksturo intens\u012bvu panikas l\u0113kmju ra\u0161an\u0101s, nere\u0101las situ\u0101cijas saj\u016bta, bailes no tuvojo\u0161\u0101s n\u0101ves vai bailes zaud\u0113t kontroli.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Agorafobija \u2013 cilv\u0113ks baid\u0101s un izvair\u0101s no situ\u0101cij\u0101m, no kur\u0101m var b\u016bt gr\u016bti izk\u013c\u016bt vai kur\u0101s pal\u012bdz\u012bba var neb\u016bt pieejama.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posttraumatisk\u0101 stresa trauc\u0113jumi \u2013 traumatisks notikums, kas papildus citiem trauksmes simptomiem izraisa p\u0113k\u0161\u0146as atmi\u0146as un murgus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obses\u012bvi kompuls\u012bvi trauc\u0113jumi \u2013 p\u0101rm\u0113r\u012bga trauksme, ko pavada, piem\u0113ram, atk\u0101rtotas domas vai uzved\u012bbas mode\u013ci.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vienk\u0101r\u0161a fobija \u2013 cilv\u0113ks baid\u0101s no konkr\u0113tas situ\u0101cijas vai objekta, piem\u0113ram, augstuma, zirnek\u013ciem, su\u0146iem utt.<\/span><\/li>\n<\/ul>\n<h2 id=\"3\"><span style=\"font-weight: 400;\">K\u0101 \u0101rst\u0113t trauksmes trauc\u0113jumus?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trauksmes trauc\u0113jumi ir gar\u012bg\u0101s vesel\u012bbas trauc\u0113jumi, un to \u0101rst\u0113\u0161anai nepiecie\u0161ama t\u0101da pati uzman\u012bba un sadarb\u012bba ar \u0101rstu k\u0101 fizisk\u0101s vesel\u012bbas trauc\u0113jumu gad\u012bjum\u0101. Ja rodas jebk\u0101di trauksmes trauc\u0113jumu simptomi, kas ietekm\u0113 sp\u0113ju tikt gal\u0101 ar ikdienas dz\u012bvi, varat sazin\u0101ties ar da\u017e\u0101diem speci\u0101listiem: psihiatru, \u0123imenes \u0101rstu, gar\u012bg\u0101s vesel\u012bbas m\u0101su, \u0123imenes m\u0101su, psihologu vai psihoterapeitu. Atkar\u012bb\u0101 no situ\u0101cijas var pal\u012bdz\u0113t psihoterapija un\/vai medikamenti. Ir svar\u012bgi ar\u012b palielin\u0101t izpratni par slim\u012bbu un apg\u016bt pa\u0161pal\u012bdz\u012bbas metodes ar \u0101rsta vai medm\u0101sas padomu vai patst\u0101v\u012bgi. Pa\u0161pal\u012bdz\u012bbas gr\u0101matas var b\u016bt noder\u012bgas, str\u0101d\u0101jot pie sava darba, piem\u0113ram, E.\u00a0D\u017e.\u00a0B\u016brna &quot;Trauksmes trauc\u0113jumu un fobiju rokasgr\u0101mata&quot; un A.\u00a0Ellisa &quot;K\u0101 p\u0101rvar\u0113t savu trauksmi&quot;.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bie\u017ei vien visefekt\u012bv\u0101k ir apvienot psihoterapiju ar medikamentiem, lai mazin\u0101tu trauksmi. Psihoterapija izmanto psiholo\u0123iskas \u0101rst\u0113\u0161anas metodes, lai pal\u012bdz\u0113tu rad\u012bt izmai\u0146as dom\u0101\u0161an\u0101, j\u016bt\u0101s un uzved\u012bb\u0101, kas nepiecie\u0161amas atvese\u013co\u0161anai. Visizplat\u012bt\u0101k\u0101 un uz pier\u0101d\u012bjumiem balst\u012bt\u0101 metode trauksmes trauc\u0113jumu \u0101rst\u0113\u0161anai ir kognit\u012bvi biheivior\u0101l\u0101 terapija.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Turkl\u0101t ir svar\u012bgi atrast l\u012bdzsvaru starp atp\u016btu un darbu, iesaist\u012bties hobijos un cit\u0101s pat\u012bkam\u0101s aktivit\u0101t\u0113s, k\u0101 ar\u012b piev\u0113rst pietiekamu uzman\u012bbu<\/span><a href=\"https:\/\/toitumine.ee\/\"> <span style=\"font-weight: 400;\">pilnv\u0113rt\u012bgai di\u0113tai<\/span><\/a><span style=\"font-weight: 400;\"> un miega kvalit\u0101te.<\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/miega-trukums\/\"> <span style=\"font-weight: 400;\">Iepriek\u0161\u0113j\u0101 emu\u0101ra ierakst\u0101 m\u0113s jau esam apl\u016bkoju\u0161i miega un miega tr\u016bkuma t\u0113mu.<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Medikamenti<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Antidepresantus visbie\u017e\u0101k lieto trauksmes trauc\u0113jumu \u0101rst\u0113\u0161an\u0101. \u0100rst\u0113\u0161anas kursa ilgums ir vismaz se\u0161i m\u0113ne\u0161i. Atsevi\u0161\u0137\u0101s situ\u0101cij\u0101s \u012bslaic\u012bgi lieto ar\u012b sedat\u012bvus l\u012bdzek\u013cus (ne ilg\u0101k k\u0101 4\u20138 ned\u0113\u013cas) vai miega z\u0101les. Ja medikamentiem pievienojas past\u0101v\u012bga un iev\u0113rojami trauc\u0113jo\u0161a blakuspar\u0101d\u012bba, ir v\u0113rts konsult\u0113ties ar \u0101rstu, kur\u0161 nepiecie\u0161am\u012bbas un iesp\u0113jas gad\u012bjum\u0101 var main\u012bt \u0101rst\u0113\u0161anas sh\u0113mu.<\/span><\/p>\n<h3 id=\"6\"><span style=\"font-weight: 400;\">Dabiska \u0101rst\u0113\u0161ana<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ir cilv\u0113ki, kuri sadarb\u012bb\u0101 ar savu \u0101rstu ir nol\u0113mu\u0161i izm\u0113\u0123in\u0101t dabiskas \u0101rst\u0113\u0161anas metodes un ir sa\u0146\u0113mu\u0161i no vi\u0146iem pietiekamu atbalstu trauksmes trauc\u0113jumu un ar tiem bie\u017ei saist\u012bto miega trauc\u0113jumu \u0101rst\u0113\u0161an\u0101. Viens no visizplat\u012bt\u0101kajiem dabiskajiem l\u012bdzek\u013ciem trauksmes trauc\u0113jumu \u0101rst\u0113\u0161anai ir baldri\u0101ns. Piem\u0113ram,<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/2515690X20967323\"> <span style=\"font-weight: 400;\">N. \u0160ind\u017eo u.c. (2020) p\u0113t\u012bjums apstiprin\u0101ja<\/span><\/a><span style=\"font-weight: 400;\">, ka baldri\u0101ns var\u0113tu b\u016bt dro\u0161s un noder\u012bgs dabisks l\u012bdzeklis miega probl\u0113mu, trauksmes un saist\u012btu blakusslim\u012bbu \u0101rst\u0113\u0161anai.<\/span><\/p>\n<h2 id=\"4\"><span style=\"font-weight: 400;\">K\u0101 dz\u012bvot ar trauksmes trauc\u0113jumiem?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dz\u012bvot ar trauksmi var b\u016bt gr\u016bti, ta\u010du trauksme ir da\u013c\u0113ji vai piln\u012bb\u0101 \u0101rst\u0113jams un kontrol\u0113jams st\u0101voklis. Ar apzin\u0101tu pieeju m\u0113s varam b\u016btiski ietekm\u0113t to, k\u0101 j\u016btamies, un bie\u017ei vien pat atbr\u012bvoties no trauksmes.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/peaasi.ee\/kuidas-arevushairetega-tegeleda\/\"><span style=\"font-weight: 400;\">Galvenais vietn\u0113<\/span><\/a> <span style=\"font-weight: 400;\">(NTO galven\u0101s lietas) un<\/span><a href=\"https:\/\/ravijuhend.ee\/patsiendivarav\/juhendid\/232\/arevus-ja-sellega-toimetulek\"> <span style=\"font-weight: 400;\">\u0100rst\u0113\u0161anas ce\u013cve\u017ea t\u012bmek\u013ca vietn\u0113<\/span><\/a><span style=\"font-weight: 400;\"> Ir daudz praktisku ieteikumu un vingrin\u0101jumu, kas var pal\u012bdz\u0113t mazin\u0101t trauksmi un tikt gal\u0101 ar panikas l\u0113km\u0113m.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0K\u0101 tikt gal\u0101 ar trauksmi, izmantojot relaks\u0101cijas vingrin\u0101jumus:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mier\u012bga, l\u0113na un dzi\u013ca elpo\u0161ana pal\u012bdz \u0137ermenim atp\u016bsties un ir \u013coti efekt\u012bvs veids, k\u0101 mazin\u0101t trauksmi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">J\u016bs varat m\u0113\u0123in\u0101t kontrol\u0113t elpo\u0161anu, izmantojot v\u0113dera elpo\u0161anu. Lai to izdar\u012btu, dzi\u013ci ieelpojiet un virziet gaisu v\u0113der\u0101 t\u0101, lai ieelpojot ku\u0146\u0123is paceltos, bet izelpojot nolaistos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tiek uzskat\u012bts, ka elpo\u0161anas vingrin\u0101jumi, kas ietver medit\u0101ciju, var pal\u012bdz\u0113t. Ieelpas laik\u0101 j\u016bs sev sak\u0101t: <\/span><i><span style=\"font-weight: 400;\">viens<\/span><\/i><span style=\"font-weight: 400;\"> (un t\u0101 t\u0101l\u0101k l\u012bdz desmit) un izelpojot <\/span><i><span style=\"font-weight: 400;\">miers<\/span><\/i><span style=\"font-weight: 400;\"> utt. nomierino\u0161s v\u0101rds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Izpratne vai <\/span><i><span style=\"font-weight: 400;\">apzin\u0101t\u012bba <\/span><\/i><span style=\"font-weight: 400;\">\u0160ie vingrin\u0101jumi it k\u0101 var pal\u012bdz\u0113t lab\u0101k sajust savu \u0137ermeni un lab\u0101k apzin\u0101ties savas pa\u0161reiz\u0113j\u0101s saj\u016btas, \u0137erme\u0146a saj\u016btas un apk\u0101rt\u0113jo vidi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u0101pat ieteicams iem\u0101c\u012bties atsl\u0101bin\u0101t musku\u013cus. Lai to izdar\u012btu, uz br\u012bdi var sasprindzin\u0101t visu \u0137ermeni un p\u0113c tam \u0101tri izelpot, lai atbr\u012bvotu musku\u013cus. L\u012bdz\u012bg\u0101 vingrin\u0101jum\u0101 j\u0101koncentr\u0113jas uz katru \u0137erme\u0146a da\u013cu p\u0113c k\u0101rtas, to sasprindzinot un p\u0113c tam atkal atsl\u0101binot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Da\u017eiem cilv\u0113kiem var b\u016bt noder\u012bga vizualiz\u0101cija jeb dom\u0101\u0161ana par situ\u0101cij\u0101m un viet\u0101m, kas rada mieru un relaks\u0101ciju.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">C\u012b\u0146a ar trauksmi, kontrol\u0113jot domas:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kad rodas satrauco\u0161a doma, j\u016bs varat to apstr\u012bd\u0113t sav\u0101 pr\u0101t\u0101 un atk\u0101rtoti izv\u0113rt\u0113t. Piem\u0113ram, j\u016bs varat sevi nomierin\u0101t: &quot;\u0160\u012b ir tikai nejau\u0161a un d\u012bvaina doma, un es varu to atlaist.&quot; T\u0101p\u0113c ir labi piev\u0113rst uzman\u012bbu sav\u0101m dom\u0101m un pajaut\u0101t sev par satrauco\u0161o domu, piem\u0113ram, &quot;K\u0101di pier\u0101d\u012bjumi apstiprina manas domas patiesumu?&quot; P\u0113c tam j\u016bs varat atk\u0101rtoti izv\u0113rt\u0113t savas domas, piem\u0113ram, &quot;Cik ticams ir baid\u012btais scen\u0101rijs?&quot;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Varat ar\u012b izm\u0113\u0123in\u0101t tikt gal\u0101 ar gr\u016bt\u012bb\u0101m paredz\u0113t\u0101s kart\u012btes. Varat n\u0113s\u0101t l\u012bdzi z\u012bm\u012btes ar uzrakst\u012bt\u0101m noder\u012bg\u0101m fr\u0101z\u0113m panikas l\u0113kmes vai trauksmes l\u0113kmes laik\u0101, piem\u0113ram, \u201cEs varu ar to tikt gal\u0101\u201d, \u201cTas neturpin\u0101sies m\u016b\u017e\u012bgi\u201d.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Panikas l\u0113kmes gad\u012bjum\u0101 pirmais, kas j\u0101dara, ir nodro\u0161in\u0101t savu un, ja nepiecie\u0161ams, citu dro\u0161\u012bbu. Piem\u0113ram, ja brauk\u0161anas laik\u0101 rodas panikas l\u0113kme, automa\u0161\u012bna j\u0101novieto dro\u0161\u0101 viet\u0101. Panikas l\u0113kmes laik\u0101 ir v\u0113rts atcer\u0113ties, ka l\u0113kme p\u0101ries un neapdraud dz\u012bv\u012bbu. Varat koncentr\u0113ties uz apk\u0101rt\u0113jiem objektiem un izaicin\u0101t savas bail\u012bg\u0101s domas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ja bie\u017ea uztrauk\u0161an\u0101s trauc\u0113 ikdienas dz\u012bvi un probl\u0113mu risin\u0101\u0161anu, var pal\u012bdz\u0113t probl\u0113mu risin\u0101\u0161anas prasmju att\u012bst\u012b\u0161ana un \u201craiz\u0113\u0161an\u0101s laika\u201d tehnikas ievie\u0161ana. Tas noz\u012bm\u0113, ka varat uztraukties noteikt\u0101 diennakts laik\u0101.<\/span><span style=\"font-weight: 400;\">\u00a0\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Trauksmes p\u0101rvar\u0113\u0161ana, novirzot uzman\u012bbu:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Piecu ma\u0146u vingrin\u0101jums: Es uzskaitu 5 lietas, ko redzu\/dzirdu\/taustu\/smar\u017eoju\/j\u016btu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ja trauksme nep\u0101riet, varat m\u0113\u0123in\u0101t main\u012bt savas aktivit\u0101tes un atra\u0161an\u0101s vietu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Var b\u016bt noder\u012bgi ar\u012b pierakst\u012bt savas domas dienasgr\u0101mat\u0101 vai run\u0101t par sav\u0101m saj\u016bt\u0101m ar uzticamu un atbalsto\u0161u personu.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<h2 id=\"5\"><span style=\"font-weight: 400;\">Bie\u017ei uzdotie jaut\u0101jumi<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Kas izraisa trauksmes trauc\u0113jumus?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trauksmes trauc\u0113jumu c\u0113lonis, visticam\u0101k, ir \u0123en\u0113tisko faktoru, smadze\u0146u \u0137\u012bmijas, vides ietekmes un negat\u012bvu notikumu kombin\u0101cija.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Vai trauksmes trauc\u0113jumus var \u0101rst\u0113t?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trauksmes trauc\u0113jumi tiek uzskat\u012bti par \u0101rst\u0113jamu un diezgan viegli \u0101rst\u0113jamu gar\u012bg\u0101s vesel\u012bbas st\u0101vokli. Jo agr\u0101k j\u016bs mekl\u0113siet medic\u012bnisko pal\u012bdz\u012bbu, jo \u0101tr\u0101ka un efekt\u012bv\u0101ka b\u016bs \u0101rst\u0113\u0161ana.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">K\u0101 trauksmes trauc\u0113jumi izpau\u017eas b\u0113rnam?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Da\u017ereiz ir gr\u016bti atpaz\u012bt un izprast b\u0113rna trauksmi. Trauksmes izpausmes var b\u016bt \u013coti da\u017e\u0101das, piem\u0113ram, var b\u016bt gr\u016bt\u012bbas aizmigt un \u0113st, galvass\u0101pes un v\u0113ders\u0101pes, raud\u0101\u0161ana, tur\u0113\u0161an\u0101s pie sevis, trauksmes l\u0113kmes nedro\u0161\u0101s situ\u0101cij\u0101s utt.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">K\u0101 depresija un trauksme ir saist\u012btas?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Depresija un trauksme bie\u017ei rodas kop\u0101, jo viena var viegli izrais\u012bt otru. Kad cilv\u0113ks ir nemier\u012bgs, vi\u0146\u0161 m\u0113dz dom\u0101t par sav\u0101m raiz\u0113m un probl\u0113m\u0101m. Tas var izrais\u012bt zemu pa\u0161apzi\u0146u un neveiksmes saj\u016btu, kas var novest pie depresijas. Kad cilv\u0113ki ir nom\u0101kti, vi\u0146i bie\u017ei j\u016btas nemier\u012bgi vai noraiz\u0113ju\u0161ies, kas var novest pie trauksmes trauc\u0113jumiem.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Cik ilgi ilgst trauksme un trauksmes trauc\u0113jumi?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trauksmes ilgums ir individu\u0101ls un atkar\u012bgs no da\u017e\u0101diem faktoriem, piem\u0113ram, situ\u0101cijas, kas izraisa trauksmi, un trauksmes c\u0113lo\u0146a. Da\u017eos gad\u012bjumos trauksme var b\u016bt \u012bslaic\u012bga, ilgst tikai da\u017eas min\u016btes vai stundas. T\u0101 var b\u016bt saist\u012bta ar konkr\u0113tiem notikumiem vai situ\u0101cij\u0101m. Citos gad\u012bjumos trauksme var b\u016bt hroniska, ilgstot ned\u0113\u013cas, m\u0113ne\u0161us vai pat gadus. \u0160aj\u0101 gad\u012bjum\u0101 t\u0101 var b\u016bt trauksmes trauc\u0113jums, kas var b\u016btiski ietekm\u0113t cilv\u0113ka ikdienas dz\u012bvi un visp\u0101r\u0113jo labsaj\u016btu.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Kopsavilkums<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trauksmes trauc\u0113jumi ir \u013coti izplat\u012bti un, saska\u0146\u0101 ar da\u017e\u0101diem p\u0113t\u012bjumiem, skar aptuveni 10\u201328\u00a0% cilv\u0113ku. Trauksmes trauc\u0113jumu simptomi un \u0101rst\u0113\u0161anas metodes, kas tos mazina, var iev\u0113rojami at\u0161\u0137irties atkar\u012bb\u0101 no cilv\u0113ka. T\u0101p\u0113c \u0161aubu gad\u012bjum\u0101 ieteicams konsult\u0113ties ar speci\u0101listu. Trauksmes trauc\u0113jumus liel\u0101 m\u0113r\u0101 var \u0101rst\u0113t ar da\u017e\u0101d\u0101m \u0101rst\u0113\u0161anas metod\u0113m, un t\u0101d\u0113j\u0101di ir iesp\u0113jams atbr\u012bvoties no trauksmes vai atkl\u0101t veidus, k\u0101 dz\u012bvot dz\u012bvi ar trauksmes trauc\u0113jumiem p\u0113c iesp\u0113jas pilnv\u0113rt\u012bg\u0101k.<\/span><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>On tavap\u00e4rane tunda aeg-ajalt \u00e4revust v\u00f5i hirmu millegi p\u00e4rast. \u00c4revust v\u00f5ivad vallandada erinevad olukorrad, n\u00e4iteks mure terviseprobleemi, majandusliku toimetuleku v\u00f5i esinemise p\u00e4rast. M\u00f5\u00f5dukas ja m\u00f6\u00f6duv \u00e4revus on loomulik, aidates meil ohtude ja ebameeldivustega toime tulla. \u00c4revusest saab \u00e4revush\u00e4ire siis, kui&hellip;<\/p>","protected":false},"author":16,"featured_media":4265,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94,96,121],"tags":[132,135,137,136,131,134,133,103],"class_list":["post-4261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fuusiline-tervis","category-tervis","category-vaimne-tervis","tag-arevus","tag-arevushaire","tag-arevushoog","tag-paanikahoog","tag-stress","tag-unepuudus","tag-unetus","tag-uni","entry","has-media"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00c4revush\u00e4ire s\u00fcmptomid ja ravi - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Mis on \u00e4revush\u00e4ire s\u00fcmptomid ja kuidas neid \u00e4ra tunda? 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Cik ilgi var ilgt trauksme vai trauksmes l\u0113kme un k\u0101 to var \u0101rst\u0113t (dabiski)?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/terveelukeskus.ee\/lv\/trauksmes-traucejumi\/","og_locale":"lv_LV","og_type":"article","og_title":"\u00c4revush\u00e4ire s\u00fcmptomid ja ravi - Terve Elu Keskus","og_description":"Mis on \u00e4revush\u00e4ire s\u00fcmptomid ja kuidas neid \u00e4ra tunda? 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