{"id":112363,"date":"2025-05-06T16:10:00","date_gmt":"2025-05-06T14:10:00","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=112363"},"modified":"2025-05-06T16:09:52","modified_gmt":"2025-05-06T14:09:52","slug":"paniek-aanval-raad-bel-hulp","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/paniek-aanval-raad-bel-hulp\/","title":{"rendered":"Paniekaanval: Die vinnigste pad daaruit"},"content":{"rendered":"<p><em>Paniekaanval: Die vinnigste pad daaruit deur Salom\u00e9 Delport<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Die een feit omtrent \u2019n paniekaanval wat jy jouself kan toe-eien is dat jy\u00a0 beheer daaroor het. Al is dit net \u2019n klein bietjie. Al is dit nie volkome nie. Al voel dit in die oog van die paniekstorm nie naastenby so nie.<\/p>\n<p>Die eerste ding om te snap is dat \u2019n paniekaanval niks ander is nie as \u2019n misverstand tussen jou liggaam en jou verstand. Jou liggaam is in \u2019n paniektoestand; jou verstand kan dit begryp.<\/p>\n<p>Jou verstand beheer jou liggaam, en as hy op die regte manier met jou liggaam praat, luister jou liggaam. Eers net \u2019n bietjie, maar soos jou verstand en liggaam sukses begin sien, \u2018hoor\u2019 jou liggaam beter, en bedaar die paniek geleidelik.<\/p>\n<p>Lees ook:<a href=\"https:\/\/novanews.co.za\/rooirose\/19-oorsake-van-n-paniekaanval\/\" target=\"_blank\" rel=\"noopener noreferrer\"> 19 dinge wat jou paniekaanval kan sneller<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113397 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek3.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"800\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Raad vir \u2019n paniekaanval wat vir ander mense werk \u2013 en vir jou ook<\/h4>\n<p>Hoe kan jy met jou verstand jou paniekaanval onder beheer kry? Mense wat met paniek-aanvalle saamleef \u00e9n dit oorwin s\u00ea die volgende tegnieke help vir hulle. Baie mense oorkom hul paniek in so \u2019n mate dat hulle dekades en soms lewenslank paniek-vry bly.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/5-maniere-om-depressie-te-bekamp\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 maniere om depressie te bekamp<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113395 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek1.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>1. S\u00ea oor en oor vir jouself jy is veilig en oukei<\/h4>\n<p>\u201cEk is nie besig om te sterf nie. Ek is eintlik oukei. Dit is net \u2019n paniekaanval. Dit is nou-nou verby. Dit gaan altyd oor.\u201d<\/p>\n<p>Bl\u00fd dit herhaal.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113407 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek12.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>2. Neem beheer van jou asemhaling vir jou paniekaanval<\/h4>\n<p>Maak dit doelbewus stadiger. Gestel jy snak met elke een telling jou asem in en met die volgende telling jou asem uit. Dit is t\u00e9 vinnig. Maak so:<\/p>\n<ul>\n<li>Fokus daarop om deur jou neus asem te haal.<\/li>\n<li>Asem in en probeer jou asem inhou vir twee tellings.<\/li>\n<li>Asem stadig uit vir drie tellings.<\/li>\n<li>Probeer om stadiger uit te asem as wat jy inasem.<\/li>\n<li>Herhaal dit \u2019n paar keer, tot dit makliker is.<\/li>\n<li>Skuif nou die tyd op na vier of vyf tellings.<\/li>\n<li>Probeer nou ook om met elke uitaseming jou skouers te ontspan en jou nek te rol. Hou aan totdat jou asemhaling normaal is.<\/li>\n<\/ul>\n<p>Soos jou asemhaling normaliseer bedaar die paniek ook.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/depressie-die-verkeerdste-maniere-om-dit-te-hanteer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Die verkeerdste maniere om depressie te hanteer<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113396 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek2.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"427\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>3. Visualiseer iets wat vir jou mooi en spesiaal is<\/h4>\n<p>Roep jou kind se gesig op, of \u2019n rustige warm dag by die see of jou lekker warm en veilige bed. Herroep soveel detail as wat jy kan \u2013 hoe warm en gemaklik dit voel, die rustige klanke wat jy hoor, iets wat jy doen wat lekker en veilig is.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/mans-kry-ook-depressie\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mans kry ook depressie<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113399 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek5.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>4. Trek jou aandag af met harde ouditiewe materiaal<\/h4>\n<p>Dit help om jou gedagtes te fokus op iets anders as die paniekaanval. Dink aan die radio, musiek op jou selfoon of \u2019n praatjie op TedTalks wat jou kalmeer, en luister dan daarna &#8211; teen \u2019n lekker ho\u00eb volume.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113400 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek6.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>5. Tel stadig terug van twintig af tot by een<\/h4>\n<p>Stel eers vir jou \u2019n doelwit, soos dat jy gaan kalm voel teen die tyd dat jy by een kom. Roep na elke telling \u2019n flitsprentjie op van iemand wat vir jou lief is of iets wat jy doen wat jou goed laat voel oor jouself.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/is-jou-ouer-depressief\/\" target=\"_blank\" rel=\"noopener noreferrer\">Is jou ouer depressief?<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113401 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek7.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Raad n\u00e1 \u2019n paniekaanval<\/h4>\n<p>Hierdie dinge help jou om jou paniekaanvalle beter te bestuur.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/lig-jou-kind-uit-depressie\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lig jou kind uit depressie<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113398 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek4.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>6. Gaan vir kognitiewe gedragsterapie<\/h4>\n<p>Dit maak \u2019n ontsettend groot verskil vir baie mense. Trouens dit word deesdae bo medikasie aanbeveel.<\/p>\n<p>Al wat dit behels is dat \u2019n terapeut of sielkundige jou help om te identifiseer watter gedagtepatrone, gevoelens en gebeure \u2019n paniekaanval by jou sneller. As jy patrone en snellers kan raaksien, kan jy jou gedagtes keer om op loop te gaan en spesifieke dinge doen wat jou help om in beheer te bly. Vir die meeste mense is ses sessie oor genoeg om weer in beheer te voel.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-113409 size-full\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek14-e1558955830355.jpg\" alt=\"\" width=\"639\" height=\"720\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>7. Sorg dat jy a\u00ebrobiese oefening kry<\/h4>\n<p>Hoewel oefening terwyl jy in \u2019n toestand van paniek is nie help nie, lyk dit of gereelde matige oefening jou liggaam help om stres beter te beheer.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113404 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek9.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>8. Ontspan en strek<\/h4>\n<p>Leer jou brein afskakel deur elke dag vir twintig minute te strek, diep asem te haal en volkome stil en ontspanne te l\u00ea. Kies &#8216;n plek waar jy alleen en rustig kan wees, met niemand en niks wat jou aandag opeis nie. Kry vir jou &#8216;n oefenmat of gaan l\u00ea op jou bed. L\u00ea op jou rug. Haal &#8216;n paar keer diep asem &#8211; in en uit. Tel, en haal al stadiger asem.<\/p>\n<p>Party mense fokus daarop om te mediteer; ander dink aan alles wat hulle gelukkig maak en waarvoor hulle dankbaar is. Party begin die russessie deur hul spiere styf te span en dan stadig te laat ontspan. Kyk wat vir jou werk en by jou &#8216;n diep kalmte meebring.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113402 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek8.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"621\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>9. As jy bly swaar kry, oorweeg medikasie<\/h4>\n<p>Vir sommige mense is dit al wat help. Baie mense kom heeltemal oor hul paniekaanvalle na gebruik van medikasie vir &#8216;n paar maande of selfs &#8216;n jaar.<\/p>\n<p>Moet tog nie jouself behandel nie omdat baie van hierdie middels gewoontevormend is as jy hulle verkeerd gebruik. Kry liewer professionele advies. Eintlik behoort medikasie vir angs deur &#8216;n psigiater voorgeskryf te word, sodat jy die medikasie vir angs gebruik wat die beste by jou pas, vir die regte tydperk.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113405 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek10.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>10. Kry ondersteuning by SADAG<\/h4>\n<p>As jy \u2019n tweede mening of ondersteuning soek, kontak hulle op <a href=\"http:\/\/www.sadag.org\" target=\"_blank\" rel=\"noopener noreferrer\">www.sadag.org<\/a><\/p>\n<p>Of skakel hul hulplyn-telefoonnommers vir tye van paniek en angs<\/p>\n<p>0800 456\u00a0789<\/p>\n<p>0800 70 80 90<\/p>\n<p>011\u00a0234 4837<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-113406 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/paniek11.jpg\" alt=\"Paniekaanval: Die vinnigste pad daaruit\" width=\"640\" height=\"426\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hier is tien maniere wat vir ander mense werk om gouer en beter deur &#8216;n paniekaanval te kom. Probeer hul raad, heel moontlik sal een of selfs &#8216;n paar vir jou kan help.<\/p>\n","protected":false},"author":19,"featured_media":152820,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[71284,136,286,753,2450,5638,23664,71280,71281,71282,71283],"class_list":["post-112363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-kognitiewe-gedragsterapie","tag-gesondheid","tag-angs","tag-salome-delport","tag-noodhulp","tag-hartaanval","tag-health","tag-raad-vir-paniek","tag-asemhaling","tag-kalmeermidde","tag-sielkundige"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Paniekaanval: Die vinnigste pad daaruit | rooi rose<\/title>\n<meta name=\"description\" content=\"Hier is tien maniere wat vir ander mense werk om gouer en beter deur &#039;n paniekaanval te kom. 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