{"id":1948,"date":"2025-06-23T14:46:10","date_gmt":"2025-06-23T14:46:10","guid":{"rendered":"https:\/\/marymarchantepsicologa.com\/?p=1948"},"modified":"2026-01-22T11:15:49","modified_gmt":"2026-01-22T11:15:49","slug":"como-superar-un-ataque-de-panico","status":"publish","type":"post","link":"https:\/\/marymarchantepsicologa.com\/en\/2025\/06\/23\/como-superar-un-ataque-de-panico\/","title":{"rendered":"C\u00f3mo superar un ataque de p\u00e1nico"},"content":{"rendered":"<p>Un ataque de p\u00e1nico puede sentirse como si todo se descontrolara: el coraz\u00f3n se acelera, cuesta respirar, los pensamientos se disparan y el miedo se apodera del cuerpo. Si lo has vivido, sabes lo aterrador que puede ser\u2026 pero tambi\u00e9n es importante que sepas que <strong data-start=\"525\" data-end=\"544\">no est\u00e1s solo<\/strong>\u00a0y que <strong data-start=\"551\" data-end=\"570\">puede superarse<\/strong>.<\/p>\n<h2 style=\"text-align: center;\" data-start=\"578\" data-end=\"613\">\u00bfQu\u00e9 es un ataque de p\u00e1nico?<\/h2>\n<p>&nbsp;<\/p>\n<p data-start=\"615\" data-end=\"828\">Es una <strong data-start=\"622\" data-end=\"697\">respuesta intensa del cuerpo ante una amenaza que no est\u00e1 realmente ah\u00ed<\/strong>. Se activa el sistema de alarma como si tu vida estuviera en peligro\u2026 aunque est\u00e9s en el sof\u00e1 de tu casa o caminando por la calle.<\/p>\n<p data-start=\"830\" data-end=\"961\">Dura entre 10 y 20 minutos (aunque se siente eterno) y <strong data-start=\"885\" data-end=\"912\">no implica peligro real<\/strong> para tu vida, aunque los s\u00edntomas asusten mucho:<\/p>\n<ul data-start=\"963\" data-end=\"1142\">\n<li data-start=\"963\" data-end=\"994\">\n<p data-start=\"965\" data-end=\"994\">Palpitaciones o taquicardia<\/p>\n<\/li>\n<li data-start=\"995\" data-end=\"1033\">\n<p data-start=\"997\" data-end=\"1033\">Sensaci\u00f3n de ahogo o falta de aire<\/p>\n<\/li>\n<li data-start=\"1034\" data-end=\"1066\">\n<p data-start=\"1036\" data-end=\"1066\">Mareo o sensaci\u00f3n de desmayo<\/p>\n<\/li>\n<li data-start=\"1067\" data-end=\"1091\">\n<p data-start=\"1069\" data-end=\"1091\">Temblor o sudoraci\u00f3n<\/p>\n<\/li>\n<li data-start=\"1092\" data-end=\"1142\">\n<p data-start=\"1094\" data-end=\"1142\">Miedo a volverse loco, perder el control o morir<\/p>\n<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\" data-start=\"1149\" data-end=\"1191\">\u00bfQu\u00e9 hacer cuando te est\u00e1 dando?<\/h2>\n<p data-start=\"1193\" data-end=\"1254\">Aqu\u00ed tienes una gu\u00eda paso a paso para ayudarte a atravesarlo:<\/p>\n<h3 data-start=\"1256\" data-end=\"1297\">1. <strong data-start=\"1264\" data-end=\"1297\">Recuerda: no est\u00e1s en peligro<\/strong><\/h3>\n<p data-start=\"1298\" data-end=\"1379\">Tu cuerpo est\u00e1 reaccionando como si lo estuvieras, pero no lo est\u00e1s. Esto pasar\u00e1.<\/p>\n<blockquote data-start=\"1381\" data-end=\"1455\">\n<p data-start=\"1383\" data-end=\"1455\"><em data-start=\"1383\" data-end=\"1455\">Dite mentalmente: \u201cEs solo ansiedad. Estoy a salvo. Esto es temporal.\u201d<\/em><\/p>\n<\/blockquote>\n<h3 data-start=\"1457\" data-end=\"1495\">2. <strong data-start=\"1465\" data-end=\"1495\">Enf\u00f3cate en la respiraci\u00f3n<\/strong><\/h3>\n<p data-start=\"1496\" data-end=\"1610\">Respira lenta y profundamente. Inhala por la nariz en 4 tiempos, exhala por la boca en 6. Repite al menos 5 veces.<\/p>\n<h3 data-start=\"1612\" data-end=\"1649\">3. <strong data-start=\"1620\" data-end=\"1649\">Con\u00e9ctate con el presente<\/strong><\/h3>\n<p data-start=\"1650\" data-end=\"1677\">Haz un \u201canclaje sensorial\u201d:<\/p>\n<ul data-start=\"1678\" data-end=\"1839\">\n<li data-start=\"1678\" data-end=\"1709\">\n<p data-start=\"1680\" data-end=\"1709\">Mira 5 cosas a tu alrededor<\/p>\n<\/li>\n<li data-start=\"1710\" data-end=\"1742\">\n<p data-start=\"1712\" data-end=\"1742\">Toca 4 superficies distintas<\/p>\n<\/li>\n<li data-start=\"1743\" data-end=\"1764\">\n<p data-start=\"1745\" data-end=\"1764\">Escucha 3 sonidos<\/p>\n<\/li>\n<li data-start=\"1765\" data-end=\"1808\">\n<p data-start=\"1767\" data-end=\"1808\">Huele 2 cosas (aunque solo sea tu ropa)<\/p>\n<\/li>\n<li data-start=\"1809\" data-end=\"1839\">\n<p data-start=\"1811\" data-end=\"1839\">Nombra 1 sabor que recuerdes<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"1841\" data-end=\"1872\">4. <strong data-start=\"1849\" data-end=\"1872\">No luches contra \u00e9l<\/strong><\/h3>\n<p data-start=\"1873\" data-end=\"2015\">La ansiedad se intensifica cuando intentamos bloquearla. Perm\u00edtete sentirla sin juzgarte. Tu cuerpo descargar\u00e1 esa energ\u00eda y luego se calmar\u00e1.<\/p>\n<h2 style=\"text-align: center;\" data-start=\"2022\" data-end=\"2051\">\u00bfY despu\u00e9s del ataque?<\/h2>\n<p data-start=\"2053\" data-end=\"2270\">Aunque pase, <strong data-start=\"2066\" data-end=\"2123\">puede dejarte agotado o preocupado por que vuelva<\/strong>. Es muy com\u00fan, pero no significa que est\u00e9s peor. Solo que tu cuerpo est\u00e1 en alerta\u2026 y necesita acompa\u00f1amiento para entender que ya no hay peligro.<\/p>\n<h2 style=\"text-align: center;\" data-start=\"2277\" data-end=\"2350\">\u00bfNecesitas ayuda para superar la ansiedad o los ataques de p\u00e1nico?<\/h2>\n<p data-start=\"2352\" data-end=\"2474\">La terapia puede ayudarte a entender lo que est\u00e1 pasando, aprender a prevenir los ataques y recuperar la calma en tu vida.<\/p>\n<p style=\"text-align: center;\" data-start=\"2352\" data-end=\"2474\">Si quieres que te acompa\u00f1emos en este proceso, <a href=\"https:\/\/wa.me\/message\/T4OEC3PI3H2DO1\"><strong data-start=\"2528\" data-end=\"2579\">puedes pinchar aqu\u00ed para pedir una primera cita<\/strong><\/a>.<\/p>\n<p style=\"text-align: center;\" data-start=\"2352\" data-end=\"2474\">Est\u00e1s a un paso de empezar a sentirte mejor.<\/p>","protected":false},"excerpt":{"rendered":"<p>Un ataque de p\u00e1nico puede sentirse como si todo se descontrolara: el coraz\u00f3n se acelera, cuesta respirar, los pensamientos se disparan y el miedo se apodera del cuerpo. Si lo has vivido, sabes lo aterrador que puede ser\u2026 pero tambi\u00e9n es importante que sepas que no est\u00e1s solo\u00a0y que puede superarse. \u00bfQu\u00e9 es un ataque [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1948","post","type-post","status-publish","format-standard","hentry","category-ansiedad"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo superar un ataque de p\u00e1nico - Mary Marchante<\/title>\n<meta name=\"description\" content=\"Descubre c\u00f3mo superar un ataque de p\u00e1nico paso a paso. T\u00e9cnicas sencillas para calmar cuerpo y mente. 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