{"id":1018,"date":"2026-10-09T18:42:33","date_gmt":"2026-10-09T16:42:33","guid":{"rendered":"https:\/\/psychoterapiawtoruniu.pl\/?p=1018"},"modified":"2026-10-09T18:42:34","modified_gmt":"2026-10-09T16:42:34","slug":"lek-jak-sobie-z-nim-radzic","status":"publish","type":"post","link":"https:\/\/psychoterapiawtoruniu.pl\/index.php\/2026\/10\/09\/lek-jak-sobie-z-nim-radzic\/","title":{"rendered":"L\u0119k&#8230; jak sobie z nim radzi\u0107?"},"content":{"rendered":"\n<p>Praktyczny przewodnik &#8222;Jak radzi\u0107 sobie z l\u0119kiem&#8221;<img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2753;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t4c\/1\/16\/2753.png\"><\/p>\n\n\n\n<p>L\u0119k to co\u015b, czego do\u015bwiadcza ka\u017cdy. Problem zaczyna si\u0119 wtedy, gdy pojawia si\u0119 cz\u0119sto, jest intensywny albo zaczyna ogranicza\u0107 Twoje \u017cycie.<\/p>\n\n\n\n<p>Dobra wiadomo\u015b\u0107 jest taka, \u017ce s\u0105 konkretne sposoby, kt\u00f3re pomagaj\u0105 go oswoi\u0107 i stopniowo odzyska\u0107 kontrol\u0119.<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"1&#xfe0f;&#x20e3;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t7a\/1\/16\/31_20e3.png\">. Pami\u0119taj, \u017ce l\u0119k to reakcja, nie zagro\u017cenie!<\/p>\n\n\n\n<p>L\u0119k to reakcja organizmu na postrzegane zagro\u017cenie, kt\u00f3re nie zawsze jest realne. Twoje cia\u0142o dzia\u0142a tak, jakby\u015b by\u0142\/a w niebezpiecze\u0144stwie:<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x274c;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tdd\/1\/16\/274c.png\"> przyspieszone t\u0119tno,<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x274c;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tdd\/1\/16\/274c.png\"> napi\u0119cie mi\u0119\u015bni,<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x274c;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tdd\/1\/16\/274c.png\"> szybki oddech,<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x274c;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tdd\/1\/16\/274c.png\"> gonitwa my\u015bli.<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x1f449;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t51\/1\/16\/1f449.png\"> To typowe dla zaburzen\u0144 l\u0119kowych, ale te\u017c dla codziennego stresu.<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"2&#xfe0f;&#x20e3;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t99\/1\/16\/32_20e3.png\">. Stosuj techniki uspakajaj\u0105ce cia\u0142o.<\/p>\n\n\n\n<p>Kiedy l\u0119k ro\u015bnie, zacznij od cia\u0142a:<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> Prosta technika oddechowa (2\u20133 minuty):<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x1f7e2;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tfc\/1\/16\/1f7e2.png\"> wdech nosem przez 4 sekundy<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x1f7e2;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tfc\/1\/16\/1f7e2.png\"> pauza 4 sekundy<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x1f7e2;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tfc\/1\/16\/1f7e2.png\"> wydech ustami przez 4 sekund,<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x1f7e2;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tfc\/1\/16\/1f7e2.png\"> pauza 4 sekundy<\/p>\n\n\n\n<p>Powt\u00f3rz 10\u201315 razy!<\/p>\n\n\n\n<p>Z jakiego powodu to dzia\u0142a? D\u0142ugi wydech daje sygna\u0142 uk\u0142adowi nerwowemu: \u201ejest bezpiecznie\u201d.<\/p>\n\n\n\n<p>Mo\u017cesz te\u017c:<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> rozlu\u017ani\u0107 \u015bwiadomie barki i szcz\u0119k\u0119<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> oprze\u0107 stopy mocno o pod\u0142o\u017ce<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> dotkn\u0105\u0107 czego\u015b zimnego (np. kubka, blatu)<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"3&#xfe0f;&#x20e3;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tb8\/1\/16\/33_20e3.png\">. Zatrzymaj spiral\u0119 my\u015bli.<\/p>\n\n\n\n<p>L\u0119k cz\u0119sto nap\u0119dzaj\u0105 my\u015bli typu:<\/p>\n\n\n\n<p>\u201ena pewno co\u015b p\u00f3jdzie \u017ale\u201d<\/p>\n\n\n\n<p>\u201enie dam rady\u201d<\/p>\n\n\n\n<p>\u201ezaraz co\u015b si\u0119 stanie\u201d<\/p>\n\n\n\n<p>Zamiast z nimi walczy\u0107, zr\u00f3b prosty krok:<\/p>\n\n\n\n<p>Zadaj sobie 3 pytania:<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> Czy mam dowody, \u017ce to si\u0119 wydarzy?<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> Czy to fakt, czy moja interpretacja?<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> Co powiedzia\u0142bym komu\u015b bliskiemu w tej sytuacji?<\/p>\n\n\n\n<p>To pomaga wr\u00f3ci\u0107 do bardziej realistycznego my\u015blenia.<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"4&#xfe0f;&#x20e3;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/td7\/1\/16\/34_20e3.png\">. Nie unikaj &#8211; to wzmacnia l\u0119k!<\/p>\n\n\n\n<p>Unikanie daje chwilow\u0105 ulg\u0119, ale w d\u0142u\u017cszej perspektywie pog\u0142\u0119bia problem.<\/p>\n\n\n\n<p>Przyk\u0142ad:<\/p>\n\n\n\n<p>Boisz si\u0119 rozmowy \u2192 unikasz \u2192 ulga. Wtedy m\u00f3zg uczy si\u0119: \u201eto by\u0142o zagro\u017cenie\u201d.<\/p>\n\n\n\n<p>Lepsze podej\u015bcie to ma\u0142e kroki zamiast unikania np. zamiast od razu trudnej rozmowy \u2192 napisz wiadomo\u015b\u0107 \u2192 potem kr\u00f3tkie spotkanie. To jest stopniowe oswajanie l\u0119ku.<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"5&#xfe0f;&#x20e3;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tf6\/1\/16\/35_20e3.png\">. Nazwij to, co czujesz<\/p>\n\n\n\n<p>Zamiast \u201ejest mi \u017ale\u201d, spr\u00f3buj:<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> \u201eczuj\u0119 z\u0142o\u015b\u0107\u201d<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> \u201eboj\u0119 si\u0119 oceny\u201d<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> \u201emam niepok\u00f3j w ciele\u201d.<\/p>\n\n\n\n<p>Nazwanie emocji zmniejsza ich intensywno\u015b\u0107. To prosty, ale bardzo skuteczny mechanizm.<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"6&#xfe0f;&#x20e3;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t15\/1\/16\/36_20e3.png\">. Wracaj do \u201e tu i teraz\u201d<\/p>\n\n\n\n<p>Kiedy l\u0119k Ci\u0119 \u201ezabiera\u201d w przysz\u0142o\u015b\u0107, wr\u00f3\u0107 do tera\u017aniejszo\u015bci:<\/p>\n\n\n\n<p>\u0106wiczenie 5\u20134\u20133\u20132\u20131:<\/p>\n\n\n\n<p>5 rzeczy, kt\u00f3re widzisz<\/p>\n\n\n\n<p>4 rzeczy, kt\u00f3re czujesz (dotyk)<\/p>\n\n\n\n<p>3 rzeczy, kt\u00f3re s\u0142yszysz<\/p>\n\n\n\n<p>2 rzeczy, kt\u00f3re czujesz zapachem<\/p>\n\n\n\n<p>1 rzecz, kt\u00f3r\u0105 czujesz smakiem<\/p>\n\n\n\n<p>To pomaga \u201ewyj\u015b\u0107 z g\u0142owy\u201d i wr\u00f3ci\u0107 do rzeczywisto\u015bci.<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"7&#xfe0f;&#x20e3;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t34\/1\/16\/37_20e3.png\">. Zadbaj o podstawy!<\/p>\n\n\n\n<p>Brzmi banalnie, ale dzia\u0142a:<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> sen (7\u20139 godzin)<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> regularne jedzenie<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> ruch (nawet spacer)<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"&#x2705;&#xfe0f;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t33\/1\/16\/2705.png\"> ograniczenie kofeiny<\/p>\n\n\n\n<p>Bez tego ka\u017cdy stres b\u0119dzie odczuwany mocniej!<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"8&#xfe0f;&#x20e3;\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t53\/1\/16\/38_20e3.png\">. Kiedy warto zg\u0142osi\u0107 si\u0119 po pomoc?<\/p>\n\n\n\n<p>Rozwa\u017c wsparcie specjalisty, je\u015bli l\u0119k utrzymuje si\u0119 tygodniami, unikasz coraz wi\u0119cej sytuacji, pojawiaj\u0105 si\u0119 ataki paniki wp\u0142ywa to na prac\u0119 lub relacje.<\/p>\n\n\n\n<p>Psychoterapia daje narz\u0119dzia dopasowane do Twojej sytuacji &#8211; znacznie skuteczniejsze ni\u017c dzia\u0142anie na w\u0142asn\u0105 r\u0119k\u0119.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Praktyczny przewodnik &#8222;Jak radzi\u0107 sobie z l\u0119kiem&#8221; L\u0119k to co\u015b, czego do\u015bwiadcza ka\u017cdy. Problem zaczyna si\u0119 wtedy, gdy pojawia si\u0119 cz\u0119sto, jest intensywny albo zaczyna ogranicza\u0107 Twoje \u017cycie. Dobra wiadomo\u015b\u0107 jest taka, \u017ce s\u0105 konkretne sposoby, kt\u00f3re pomagaj\u0105 go oswoi\u0107 i stopniowo odzyska\u0107 kontrol\u0119. . Pami\u0119taj, \u017ce l\u0119k to reakcja, nie zagro\u017cenie! L\u0119k to reakcja [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1019,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-1018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bez-kategorii"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.7.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u0119k... jak sobie z nim radzi\u0107? - Psychoterapia w Toruniu<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/psychoterapiawtoruniu.pl\/index.php\/2026\/10\/09\/lek-jak-sobie-z-nim-radzic\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u0119k... jak sobie z nim radzi\u0107? - Psychoterapia w Toruniu\" \/>\n<meta property=\"og:description\" content=\"Praktyczny przewodnik &#8222;Jak radzi\u0107 sobie z l\u0119kiem&#8221; L\u0119k to co\u015b, czego do\u015bwiadcza ka\u017cdy. Problem zaczyna si\u0119 wtedy, gdy pojawia si\u0119 cz\u0119sto, jest intensywny albo zaczyna ogranicza\u0107 Twoje \u017cycie. Dobra wiadomo\u015b\u0107 jest taka, \u017ce s\u0105 konkretne sposoby, kt\u00f3re pomagaj\u0105 go oswoi\u0107 i stopniowo odzyska\u0107 kontrol\u0119. . Pami\u0119taj, \u017ce l\u0119k to reakcja, nie zagro\u017cenie! 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Problem zaczyna si\u0119 wtedy, gdy pojawia si\u0119 cz\u0119sto, jest intensywny albo zaczyna ogranicza\u0107 Twoje \u017cycie. Dobra wiadomo\u015b\u0107 jest taka, \u017ce s\u0105 konkretne sposoby, kt\u00f3re pomagaj\u0105 go oswoi\u0107 i stopniowo odzyska\u0107 kontrol\u0119. . Pami\u0119taj, \u017ce l\u0119k to reakcja, nie zagro\u017cenie! 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