Create: 2025-06-23 Update: 2025-06-29 12:14:44

در مواجهه با حمله پانیک چه کنیم؟

وقتی ناگهان دچار تپش قلب، تنگی نفس یا حس ترس شدید می‌شیم، ممکنه حمله پانیک باشه. در این شرایط:

۱. نفس عمیق بکش
دم از بینی، ۳ ثانیه نگه دار، بازدم از دهان.

۲. تکنیک تنفس ۴-۷-۸
۴ ثانیه دم، ۷ ثانیه نگه‌داشتن، ۸ ثانیه بازدم → فعال‌سازی عصب واگ.

3. تمرکز روی الآن با تکنیک ۵-۴-۳-۲-۱
تمرینی برای بازگرداندن ذهن به لحظه حال.

4. اگه شد، محیط رو ترک کن
به فضای آروم برو تا راحت‌تر کنترل بگیری.

5. قدم بزن با تمرکز
به تماس پاهات با زمین توجه کن، این حس کنترل میاره.

6. موزیک یا صدای آرامش‌بخش گوش کن
مدیتیشن، صدای بارون، یا صدای طبیعت عالیه.

7. بنویس
افکارت رو روی کاغذ بریز؛ ذهن سبک‌تر می‌شه.

⸻
باور کن، فقط چند جمله در لحظه درست، می‌تونه قلب یکی رو آروم کنه… حتی جونشو نجات بده.

📢 تگ کن کسی رو که باید اینو بدونه.
ری‌پست کن، بفرست تو گروه خانوادگی، شاید یکی رو نجات دادی.

🎥 آموزش‌های بیشتر سلامت روان در شرایط بحرانی، توی پیج در راهه.

دنبال کن که آموزش جا نمونه.

#پنیک_اتک #اضطراب #سلامت_روان #کمک_در_بحران #اکسپلور #آرامش #درمان_استرس #panicattack #روانشناسی_در_بحران

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Telegram auto-delete message, expiring invites, and more

elegram is updating its messaging app with options for auto-deleting messages, expiring invite links, and new unlimited groups, the company shared in a blog post. Much like Signal, Telegram received a burst of new users in the confusion over WhatsApp’s privacy policy and now the company is adopting features that were already part of its competitors’ apps, features which offer more security and privacy. Auto-deleting messages were already possible in Telegram’s encrypted Secret Chats, but this new update for iOS and Android adds the option to make messages disappear in any kind of chat. Auto-delete can be enabled inside of chats, and set to delete either 24 hours or seven days after messages are sent. Auto-delete won’t remove every message though; if a message was sent before the feature was turned on, it’ll stick around. Telegram’s competitors have had similar features: WhatsApp introduced a feature in 2020 and Signal has had disappearing messages since at least 2016.

در مواجهه با حمله پانیک چه کنیم؟

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