{"id":396,"date":"2026-02-15T16:26:14","date_gmt":"2026-02-15T15:26:14","guid":{"rendered":"https:\/\/mustpalma.com\/?p=396"},"modified":"2026-02-11T16:53:29","modified_gmt":"2026-02-11T15:53:29","slug":"ataques-de-panico-que-hacer-tratamiento","status":"publish","type":"post","link":"https:\/\/mustpalma.com\/ca\/ataques-de-panico-que-hacer-tratamiento\/","title":{"rendered":"Ataques de p\u00e1nico: qu\u00e9 hacer y c\u00f3mo tratarlos"},"content":{"rendered":"<p data-start=\"468\" data-end=\"534\">Ataques de p\u00e1nico: qu\u00e9 hacer cuando sientes que pierdes el control<\/p>\n<hr data-start=\"536\" data-end=\"539\" \/>\n<p data-start=\"541\" data-end=\"873\">Un ataque de p\u00e1nico puede ser una de las experiencias m\u00e1s intensas y desconcertantes que puede vivir una persona. Muchas personas que acuden a <a href=\"https:\/\/mustpalma.com\/ca\/\"><strong>sesiones de terapia con\u00a0<\/strong><\/a><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\"><a href=\"https:\/\/mustpalma.com\/ca\/\" target=\"_blank\" rel=\"noopener\"><strong>psic\u00f2legs\u00a0<\/strong><\/a>a<\/span>\u00a0nuestro centro y describen el primer episodio como algo aterrador: <em>\u201cPens\u00e9 que me estaba dando un infarto\u201d<\/em>\u00a0o\u00a0<em>\u201cCre\u00ed que iba a morir\u201d<\/em>.<\/p>\n<p data-start=\"875\" data-end=\"993\">La sensaci\u00f3n es tan intensa que, despu\u00e9s del primer episodio, aparece un nuevo miedo: el miedo a que vuelva a ocurrir.<\/p>\n<p data-start=\"995\" data-end=\"1129\">En este art\u00edculo vamos a explicarte qu\u00e9 es exactamente un ataque de p\u00e1nico, qu\u00e9 hacer en ese momento y c\u00f3mo se trata psicol\u00f3gicamente.<\/p>\n<hr data-start=\"1131\" data-end=\"1134\" \/>\n<h2 data-start=\"1136\" data-end=\"1167\">\u00bfQu\u00e9 es un ataque de p\u00e1nico?<\/h2>\n<p data-start=\"1169\" data-end=\"1317\">Un ataque de p\u00e1nico es una activaci\u00f3n brusca y extrema del sistema nervioso. El cuerpo entra en modo alarma m\u00e1xima aunque no exista un peligro real.<\/p>\n<p data-start=\"1319\" data-end=\"1586\">Seg\u00fan la Cl\u00ednica Mayo, los ataques de p\u00e1nico aparecen de forma repentina y alcanzan su punto m\u00e1ximo en cuesti\u00f3n de minutos, generando s\u00edntomas f\u00edsicos muy intensos.<br data-start=\"1483\" data-end=\"1486\" \/>Fuente: <a class=\"decorated-link\" href=\"https:\/\/www.mayoclinic.org\/es\/diseases-conditions\/panic-attacks\/symptoms-causes\/syc-20376021\" target=\"_new\" rel=\"noopener\" data-start=\"1494\" data-end=\"1586\">https:\/\/www.mayoclinic.org\/es\/diseases-conditions\/panic-attacks\/symptoms-causes\/syc-20376021<\/a><\/p>\n<p data-start=\"1588\" data-end=\"1689\">Lo importante es entender que, aunque la experiencia es muy angustiante, no es peligrosa en s\u00ed misma.<\/p>\n<hr data-start=\"1691\" data-end=\"1694\" \/>\n<h2 data-start=\"1696\" data-end=\"1722\">S\u00edntomas m\u00e1s frecuentes<\/h2>\n<p data-start=\"1724\" data-end=\"1768\">Durante un ataque de p\u00e1nico pueden aparecer:<\/p>\n<ul data-start=\"1770\" data-end=\"1994\">\n<li data-start=\"1770\" data-end=\"1801\">\n<p data-start=\"1772\" data-end=\"1801\">Palpitaciones o taquicardia<\/p>\n<\/li>\n<li data-start=\"1802\" data-end=\"1832\">\n<p data-start=\"1804\" data-end=\"1832\">Sensaci\u00f3n de falta de aire<\/p>\n<\/li>\n<li data-start=\"1833\" data-end=\"1857\">\n<p data-start=\"1835\" data-end=\"1857\">Opresi\u00f3n en el pecho<\/p>\n<\/li>\n<li data-start=\"1858\" data-end=\"1883\">\n<p data-start=\"1860\" data-end=\"1883\">Mareo o inestabilidad<\/p>\n<\/li>\n<li data-start=\"1884\" data-end=\"1898\">\n<p data-start=\"1886\" data-end=\"1898\">Sudoraci\u00f3n<\/p>\n<\/li>\n<li data-start=\"1899\" data-end=\"1928\">\n<p data-start=\"1901\" data-end=\"1928\">Hormigueo en manos o cara<\/p>\n<\/li>\n<li data-start=\"1929\" data-end=\"1956\">\n<p data-start=\"1931\" data-end=\"1956\">Sensaci\u00f3n de irrealidad<\/p>\n<\/li>\n<li data-start=\"1957\" data-end=\"1994\">\n<p data-start=\"1959\" data-end=\"1994\">Miedo a perder el control o morir<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1996\" data-end=\"2103\">El episodio suele durar entre 10 y 30 minutos, aunque la sensaci\u00f3n subjetiva puede parecer mucho m\u00e1s larga.<\/p>\n<hr data-start=\"2105\" data-end=\"2108\" \/>\n<h2 data-start=\"2110\" data-end=\"2149\">\u00bfQu\u00e9 hacer en el momento del ataque?<\/h2>\n<p data-start=\"2151\" data-end=\"2322\">Cuando el cuerpo entra en ese estado de activaci\u00f3n, intentar \u201ccontrolarlo a la fuerza\u201d suele empeorarlo. Lo m\u00e1s efectivo es cambiar la relaci\u00f3n con lo que est\u00e1 ocurriendo.<\/p>\n<p data-start=\"2324\" data-end=\"2346\">Algunas pautas \u00fatiles:<\/p>\n<h3 data-start=\"2348\" data-end=\"2386\">1\ufe0f\u20e3 Reconoce lo que est\u00e1 pasando<\/h3>\n<p data-start=\"2387\" data-end=\"2440\">Recu\u00e9rdate: <em data-start=\"2399\" data-end=\"2439\">\u201cEsto es ansiedad, no es peligro real\u201d<\/em>.<\/p>\n<h3 data-start=\"2442\" data-end=\"2473\">2\ufe0f\u20e3 Regula la respiraci\u00f3n<\/h3>\n<p data-start=\"2474\" data-end=\"2574\">Respira lento y profundo. Inhala en 4 segundos, exhala en 6. Lo importante es alargar la exhalaci\u00f3n.<\/p>\n<h3 data-start=\"2576\" data-end=\"2615\">3\ufe0f\u20e3 No luches contra la sensaci\u00f3n<\/h3>\n<p data-start=\"2616\" data-end=\"2672\">Cuanto m\u00e1s intentas que desaparezca, m\u00e1s se intensifica.<\/p>\n<h3 data-start=\"2674\" data-end=\"2718\">4\ufe0f\u20e3 Enfoca tu atenci\u00f3n en algo externo<\/h3>\n<p data-start=\"2719\" data-end=\"2771\">Describe mentalmente cinco cosas que ves o escuchas.<\/p>\n<p data-start=\"2773\" data-end=\"2862\">Estas t\u00e9cnicas no eliminan el ataque de inmediato, pero reducen su intensidad y duraci\u00f3n.<\/p>\n<hr data-start=\"2864\" data-end=\"2867\" \/>\n<h2 data-start=\"2869\" data-end=\"2884\">Qu\u00e9 NO hacer<\/h2>\n<ul data-start=\"2886\" data-end=\"3078\">\n<li data-start=\"2886\" data-end=\"2928\">\n<p data-start=\"2888\" data-end=\"2928\">Evitar todos los lugares donde ocurri\u00f3<\/p>\n<\/li>\n<li data-start=\"2929\" data-end=\"2971\">\n<p data-start=\"2931\" data-end=\"2971\">Buscar constantemente s\u00edntomas f\u00edsicos<\/p>\n<\/li>\n<li data-start=\"2972\" data-end=\"3041\">\n<p data-start=\"2974\" data-end=\"3041\">Hacer comprobaciones m\u00e9dicas repetidas sin indicaci\u00f3n profesional<\/p>\n<\/li>\n<li data-start=\"3042\" data-end=\"3078\">\n<p data-start=\"3044\" data-end=\"3078\">Consumir alcohol para \u201ccalmarte\u201d<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3080\" data-end=\"3156\">Evitar puede aliviar a corto plazo, pero mantiene el problema a largo plazo.<\/p>\n<hr data-start=\"3158\" data-end=\"3161\" \/>\n<h2 data-start=\"3163\" data-end=\"3208\">\u00bfPor qu\u00e9 se repiten los ataques de p\u00e1nico?<\/h2>\n<p data-start=\"3210\" data-end=\"3308\">Despu\u00e9s del primer episodio, muchas personas desarrollan lo que llamamos \u201cansiedad anticipatoria\u201d.<\/p>\n<p data-start=\"3310\" data-end=\"3328\">Empiezan a pensar:<\/p>\n<ul data-start=\"3330\" data-end=\"3406\">\n<li data-start=\"3330\" data-end=\"3356\">\n<p data-start=\"3332\" data-end=\"3356\">\u00bfY si me vuelve a pasar?<\/p>\n<\/li>\n<li data-start=\"3357\" data-end=\"3386\">\n<p data-start=\"3359\" data-end=\"3386\">\u00bfY si ocurre en el trabajo?<\/p>\n<\/li>\n<li data-start=\"3387\" data-end=\"3406\">\n<p data-start=\"3389\" data-end=\"3406\">\u00bfY si estoy solo?<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3408\" data-end=\"3481\">Ese miedo constante a que reaparezca activa de nuevo el sistema nervioso.<\/p>\n<p data-start=\"3483\" data-end=\"3768\">Si quieres entender mejor c\u00f3mo funciona este ciclo, te recomendamos leer nuestro art\u00edculo sobre <a href=\"https:\/\/mustpalma.com\/ca\/ansiedad-adultos-mallorca-sintomas-tratamiento\/\">ansiedad en adultos en Mallorca: s\u00edntomas y tratamiento<\/a>, donde explicamos c\u00f3mo se mantiene la activaci\u00f3n prolongada.<\/p>\n<hr data-start=\"3770\" data-end=\"3773\" \/>\n<h2 data-start=\"3775\" data-end=\"3820\">\u00bfCu\u00e1ndo acudir a un psic\u00f3logo en Mallorca?<\/h2>\n<p data-start=\"3822\" data-end=\"3870\">Es recomendable buscar ayuda profesional cuando:<\/p>\n<ul data-start=\"3872\" data-end=\"4013\">\n<li data-start=\"3872\" data-end=\"3902\">\n<p data-start=\"3874\" data-end=\"3902\">Has tenido m\u00e1s de un ataque.<\/p>\n<\/li>\n<li data-start=\"3903\" data-end=\"3935\">\n<p data-start=\"3905\" data-end=\"3935\">Empiezas a evitar situaciones.<\/p>\n<\/li>\n<li data-start=\"3936\" data-end=\"3975\">\n<p data-start=\"3938\" data-end=\"3975\">Sientes miedo constante a que vuelva.<\/p>\n<\/li>\n<li data-start=\"3976\" data-end=\"4013\">\n<p data-start=\"3978\" data-end=\"4013\">Tu vida diaria empieza a limitarse.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4015\" data-end=\"4143\">Los psic\u00f3logos en Mallorca especializados en ansiedad trabajan precisamente ese c\u00edrculo vicioso entre miedo y activaci\u00f3n f\u00edsica.<\/p>\n<hr data-start=\"4145\" data-end=\"4148\" \/>\n<h2 data-start=\"4150\" data-end=\"4189\">\u00bfC\u00f3mo se trata el p\u00e1nico en terapia?<\/h2>\n<p data-start=\"4191\" data-end=\"4412\">La evidencia cient\u00edfica respalda especialmente la terapia cognitivo-conductual para el tratamiento del trastorno de p\u00e1nico (puedes ampliar informaci\u00f3n en Wikipedia: <a class=\"decorated-link\" href=\"https:\/\/es.wikipedia.org\/wiki\/Trastorno_de_p%C3%A1nico\" target=\"_new\" rel=\"noopener\" data-start=\"4356\" data-end=\"4410\">https:\/\/es.wikipedia.org\/wiki\/Trastorno_de_p%C3%A1nico<\/a>).<\/p>\n<p data-start=\"4414\" data-end=\"4439\">En terapia se trabaja en:<\/p>\n<h3 data-start=\"4441\" data-end=\"4464\">\ud83d\udd39 Psicoeducaci\u00f3n<\/h3>\n<p data-start=\"4465\" data-end=\"4523\">Entender qu\u00e9 est\u00e1 ocurriendo en tu cuerpo reduce el miedo.<\/p>\n<h3 data-start=\"4525\" data-end=\"4555\">\ud83d\udd39 Exposici\u00f3n progresiva<\/h3>\n<p data-start=\"4556\" data-end=\"4623\">Aprender a enfrentarte poco a poco a las sensaciones sin evitarlas.<\/p>\n<h3 data-start=\"4625\" data-end=\"4660\">\ud83d\udd39 Reestructuraci\u00f3n cognitiva<\/h3>\n<p data-start=\"4661\" data-end=\"4699\">Modificar pensamientos catastrofistas.<\/p>\n<h3 data-start=\"4701\" data-end=\"4730\">\ud83d\udd39 Regulaci\u00f3n emocional<\/h3>\n<p data-start=\"4731\" data-end=\"4785\">Desarrollar herramientas para gestionar la activaci\u00f3n.<\/p>\n<p data-start=\"4787\" data-end=\"4873\">Con el acompa\u00f1amiento adecuado, la gran mayor\u00eda de personas mejora significativamente.<\/p>\n<p data-start=\"4875\" data-end=\"5003\">En nuestro art\u00edculo sobre terapia para la ansiedad: cu\u00e1nto dura y c\u00f3mo funciona profundizaremos en este proceso de recuperaci\u00f3n.<\/p>\n<hr data-start=\"5005\" data-end=\"5008\" \/>\n<h2 data-start=\"5010\" data-end=\"5034\">Un mensaje importante<\/h2>\n<p data-start=\"5036\" data-end=\"5160\">Un ataque de p\u00e1nico no significa que est\u00e9s perdiendo el control de tu vida. Significa que tu sistema nervioso est\u00e1 saturado.<\/p>\n<p data-start=\"5162\" data-end=\"5315\">Muchas personas en Palma llegan a consulta pensando que son las \u00fanicas a las que les ocurre. Y no es as\u00ed. Es un problema frecuente, tratable y superable.<\/p>\n<p data-start=\"5317\" data-end=\"5376\">No tienes que seguir viviendo con miedo a tu propio cuerpo.<\/p>\n<p data-start=\"5378\" data-end=\"5568\" data-is-last-node=\"\" data-is-only-node=\"\">Si est\u00e1s atravesando esta situaci\u00f3n, recuerda que pedir ayuda no es un signo de debilidad. Es el primer paso para recuperar la calma, la confianza y la sensaci\u00f3n de seguridad en ti mismo. \ud83d\udc9b<\/p>","protected":false},"excerpt":{"rendered":"<p>Ataques de p\u00e1nico: qu\u00e9 hacer cuando sientes que pierdes el control Un ataque de p\u00e1nico puede ser una de las experiencias m\u00e1s intensas y desconcertantes que<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>","protected":false},"author":1,"featured_media":399,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[],"class_list":["post-396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ansiedad"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ataques de P\u00e1nico: Qu\u00e9 Hacer y C\u00f3mo Tratarlos<\/title>\n<meta name=\"description\" content=\"Descubre qu\u00e9 hacer ante 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