{"id":4765,"date":"2026-06-10T18:22:08","date_gmt":"2026-06-10T16:22:08","guid":{"rendered":"https:\/\/clicktotherapy.gr\/blog\/?p=4765"},"modified":"2026-06-10T18:22:16","modified_gmt":"2026-06-10T16:22:16","slug":"diaxeirisi-agxous-kai-panikou-texniki-54321","status":"publish","type":"post","link":"https:\/\/clicktotherapy.gr\/blog\/diaxeirisi-agxous-kai-panikou-texniki-54321\/","title":{"rendered":"\u0394\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd: \u0397 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae 5-4-3-2-1"},"content":{"rendered":"\n<p>\u0397 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae 5-4-3-2-1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03bb\u03ae \u03b1\u03bb\u03bb\u03ac \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf\u03c5 \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd. \u039a\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03bb\u03ad\u03bf\u03bd <strong>\u03b1\u03bd\u03b1\u03b3\u03bd\u03c9\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 (grounding techniques)<\/strong> \u03c3\u03c4\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf \u03c4\u03b7\u03c2 <a href=\"https:\/\/clicktotherapy.gr\/psychologist\/cognitive-behavioral-cbt-psychotherapy\">\u0393\u03bd\u03c9\u03c3\u03b9\u03b1\u03ba\u03ae\u03c2 \u03a3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03b9\u03ba\u03ae\u03c2 \u0398\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1\u03c2 (CBT),<\/a> \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c9\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b1\u03bd\u03b1\u03c7\u03b1\u03af\u03c4\u03b9\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03ba\u03c1\u03af\u03c3\u03b5\u03c9\u03bd \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c5\u03c0\u03b5\u03c1\u03b4\u03b9\u03ad\u03b3\u03b5\u03c1\u03c3\u03b7\u03c2<a href=\"#_ftn1\" id=\"_ftnref1\"><sup>[1]<\/sup><\/a>.<\/p>\n\n\n\n<p>\u0392\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 <strong>\u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03ad\u03bd\u03c4\u03b5 \u03b1\u03b9\u03c3\u03b8\u03ae\u03c3\u03b5\u03c9\u03bd<\/strong>, \u03bc\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c3\u03c0\u03ac\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03ac \u03bd\u03bf\u03b7\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c6\u03cc\u03b2\u03bf\u03c5, \u03b2\u03bf\u03b7\u03b8\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03bd\u03b1 <strong>\u03b5\u03c0\u03b1\u03bd\u03b1\u03c3\u03c5\u03bd\u03b4\u03b5\u03b8\u03b5\u03af \u03bc\u03b5 \u03c4\u03bf \u03c0\u03b1\u03c1\u03cc\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03bd\u03b1\u03c4\u03bf\u03bb\u03b9\u03c3\u03c4\u03b5\u03af \u03c3\u03c4\u03bf \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03cc \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf<\/strong>\u03bd.<\/p>\n\n\n\n<p>\u03a0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9, \u03b8\u03b1 \u03b4\u03bf\u03cd\u03bc\u03b5 \u03cc\u03bb\u03b1 \u03cc\u03c3\u03b1 \u03c7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03be\u03ad\u03c1\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03b9\u03c2 \u03b2\u03ae\u03bc\u03b1-\u03b2\u03ae\u03bc\u03b1, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03c4\u03ac\u03c2 \u03c4\u03bf\u03bd \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b7\u03c1\u03b5\u03bc\u03af\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac \u03c0\u03bf\u03c5 \u03c4\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2 \u03c3\u03b5 \u03ba\u03b1\u03c4\u03b1\u03ba\u03bb\u03cd\u03b6\u03b5\u03b9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03ba\u03c1\u03af\u03c3\u03b7\u03c2 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd; <\/strong><\/h2>\n\n\n\n<p>\u039f\u03b9 <a href=\"https:\/\/clicktotherapy.gr\/blog\/panick-attacks-and-how-to-cure-them\/\">\u03ba\u03c1\u03af\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd<\/a> \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03ba\u03b4\u03b7\u03bb\u03c9\u03b8\u03bf\u03cd\u03bd \u03bc\u03b5 \u03b4\u03b9\u03ac\u03c6\u03bf\u03c1\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ba\u03bf\u03c1\u03c5\u03c6\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03b5\u03c0\u03c4\u03ac. \u03a4\u03b1 \u03c0\u03b9\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd<a href=\"#_ftn2\" id=\"_ftnref2\"><sup>[2]<\/sup><\/a>:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u03a3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 <\/strong><\/h3>\n\n\n\n<ul>\n<li>\u0393\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf\u03b9 \u03ae \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03af \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03bf\u03af \u03c0\u03b1\u03bb\u03bc\u03bf\u03af<\/li>\n\n\n\n<li>\u0394\u03cd\u03c3\u03c0\u03bd\u03bf\u03b9\u03b1<\/li>\n\n\n\n<li>\u03a5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03c6\u03af\u03b4\u03c1\u03c9\u03c3\u03b7 (\u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03be\u03b1\u03c6\u03bd\u03b9\u03ba\u03ae)<\/li>\n\n\n\n<li>\u0388\u03bd\u03c4\u03bf\u03bd\u03bf \u03c4\u03c1\u03ad\u03bc\u03bf\u03c5\u03bb\u03bf<\/li>\n\n\n\n<li>\u03a0\u03cc\u03bd\u03bf\u03c2, \u03c3\u03c6\u03af\u03be\u03b9\u03bc\u03bf \u03ae \u03b5\u03bd\u03cc\u03c7\u03bb\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2<\/li>\n\n\n\n<li>\u039d\u03b1\u03c5\u03c4\u03af\u03b1 \u03ae \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ae \u03b4\u03c5\u03c3\u03c6\u03bf\u03c1\u03af\u03b1<\/li>\n\n\n\n<li>\u0391\u03af\u03c3\u03b8\u03b7\u03bc\u03b1 \u03b6\u03ac\u03bb\u03b7\u03c2 \u03ae \u03bb\u03b9\u03c0\u03bf\u03b8\u03c5\u03bc\u03af\u03b1\u03c2<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u03a8\u03c5\u03c7\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1<\/strong><\/h3>\n\n\n\n<ul>\n<li>\u03a6\u03cc\u03b2\u03bf\u03c2 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1\u03c2 \u03b5\u03bb\u03ad\u03b3\u03c7\u03bf\u03c5<\/li>\n\n\n\n<li>\u03a6\u03cc\u03b2\u03bf\u03c2 \u03b8\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5 \u03ae \u03cc\u03c4\u03b9 \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03c5\u03bc\u03b2\u03b5\u03af \u03ba\u03ac\u03c4\u03b9 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc<\/li>\n\n\n\n<li>\u0391\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03b1\u03c0\u03bf\u03ba\u03bf\u03c0\u03ae\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1<\/li>\n<\/ul>\n\n\n\n<p><strong>\u03a3\u03b7\u03bc\u03b5\u03af\u03c9\u03c3\u03b7<\/strong>: \u039f\u03b9 <a href=\"https:\/\/clicktotherapy.gr\/blog\/giati-pathainoume-krisi-panikou\/\">\u03ba\u03c1\u03af\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd<\/a> \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b5\u03c2, \u03cc\u03bc\u03c9\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03c3\u03c5\u03bc\u03c0\u03c4\u03ce\u03bc\u03b1\u03c4\u03b1 \u03c5\u03c0\u03bf\u03c7\u03c9\u03c1\u03bf\u03cd\u03bd \u03ad\u03c0\u03b5\u03b9\u03c4\u03b1 \u03b1\u03c0\u03cc 10-20 \u03bb\u03b5\u03c0\u03c4\u03ac.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u03a4\u03b9 \u03c3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03c1\u03af\u03c3\u03b7\u03c2 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd;<\/strong><\/h2>\n\n\n\n<p>\u03a3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf\u03c5 \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2 \u03ae \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd, \u03b7 <strong>\u03b1\u03bc\u03c5\u03b3\u03b4\u03b1\u03bb\u03ae <\/strong>(\u03c4\u03bf \u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1\u03c2 \u03b1\u03c0\u03b5\u03b9\u03bb\u03ce\u03bd \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03bc\u03b1\u03c2) <strong>\u03c5\u03c0\u03b5\u03c1\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af<a href=\"#_ftn3\" id=\"_ftnref3\"><sup><strong><sup>[3]<\/sup><\/strong><\/sup><\/a><\/strong>. \u0391\u03c5\u03c4\u03cc \u03c0\u03c5\u03c1\u03bf\u03b4\u03bf\u03c4\u03b5\u03af \u03bc\u03b9\u03b1 \u03b1\u03bb\u03c5\u03c3\u03b9\u03b4\u03c9\u03c4\u03ae \u03b1\u03bd\u03c4\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf \u03b1\u03c1\u03c7\u03ad\u03b3\u03bf\u03bd\u03bf \u03bc\u03bf\u03c4\u03af\u03b2\u03bf \u03b1\u03bd\u03c4\u03af\u03b4\u03c1\u03b1\u03c3\u03b7\u03c2 \u201c\u03bc\u03ac\u03c7\u03b7\u03c2, \u03c6\u03c5\u03b3\u03ae\u03c2 \u03ae \u03c0\u03b1\u03b3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2\u201d (fight, flight or freeze).<\/p>\n\n\n\n<p>\u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03c4\u03b1\u03ba\u03bb\u03cd\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b7 <strong>\u03b1\u03b4\u03c1\u03b5\u03bd\u03b1\u03bb\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7<\/strong>. \u03a4\u03bf \u03c3\u03c5\u03bc\u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03cc \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03c0\u03b1\u03af\u03c1\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03b7\u03bd\u03af\u03b1, \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1\u03c7\u03c5\u03ba\u03b1\u03c1\u03b4\u03af\u03b1, \u03b4\u03cd\u03c3\u03c0\u03bd\u03bf\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7. \u03a4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae, \u03b7 <strong>\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03bc\u03b5\u03c4\u03c9\u03c0\u03b9\u03b1\u03af\u03bf\u03c5 \u03c6\u03bb\u03bf\u03b9\u03bf\u03cd<\/strong> (\u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03b5\u03c5\u03b8\u03cd\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03b5\u03c0\u03b5\u03be\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b1 \u03c4\u03c9\u03bd \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd), <strong>\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03c4\u03b1\u03b9<a href=\"#_ftn4\" id=\"_ftnref4\"><sup><strong><sup>[4]<\/sup><\/strong><\/sup><\/a><\/strong>. \u0391\u03c5\u03c4\u03cc \u03ad\u03c7\u03b5\u03b9 \u03c9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03bd\u03b1 \u03b5\u03b3\u03ba\u03bb\u03c9\u03b2\u03af\u03b6\u03b5\u03c3\u03b1\u03b9 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03ba\u03cd\u03ba\u03bb\u03bf \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03c1\u03bf\u03c6\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ce\u03bd \u03c3\u03ba\u03ad\u03c8\u03b5\u03c9\u03bd, \u03bd\u03b9\u03ce\u03b8\u03bf\u03bd\u03c4\u03b1\u03c2 \u03cc\u03c4\u03b9 \u03b1\u03c0\u03b5\u03b9\u03bb\u03b5\u03af\u03c3\u03b1\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/clicktotherapy.gr\/blog\/wp-content\/uploads\/2026\/06\/diaxeirisi-agxous-kai-panikou2.webp\" alt=\"\" class=\"wp-image-4771\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u03a0\u03ce\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae 5-4-3-2-1; <\/strong><\/h2>\n\n\n\n<p>\u0397 \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03c4\u03b7\u03c2<strong> \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae\u03c2 5-4-3-2-1<\/strong> \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c9\u03c2 \u201c<strong>\u03b4\u03b9\u03b1\u03ba\u03cc\u03c0\u03c4\u03b7\u03c2 \u03b1\u03c3\u03c6\u03b1\u03bb\u03b5\u03af\u03b1\u03c2\u201d<\/strong> (circuit breaker) \u03b3\u03b9\u03b1 \u03c4\u03bf \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1. \u039a\u03b1\u03b8\u03ce\u03c2 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03c3\u03b3\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03b5\u03bd\u03c4\u03bf\u03c0\u03b9\u03c3\u03bc\u03cc \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03ce\u03bd \u03b5\u03c1\u03b5\u03b8\u03b9\u03c3\u03bc\u03ac\u03c4\u03c9\u03bd, <strong>\u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03be\u03b1\u03bd\u03ac \u03c4\u03bf\u03bd \u03c0\u03c1\u03bf\u03bc\u03b5\u03c4\u03c9\u03c0\u03b9\u03b1\u03af\u03bf \u03c6\u03bb\u03bf\u03b9\u03cc<\/strong>, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03c4\u03bf \u201c\u03ba\u03ad\u03bd\u03c4\u03c1\u03bf \u03c4\u03b7\u03c2 \u03bb\u03bf\u03b3\u03b9\u03ba\u03ae\u03c2\u201d.<\/p>\n\n\n\n<p>\u039c\u03b5 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf, \u03b7 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae \u03c3\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03c4\u03bf\u03c0\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03ae \u03b1\u03c0\u03b5\u03b9\u03bb\u03ae \u03c4\u03bf\u03c5 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd \u03c3\u03c4\u03b1 \u03bf\u03c5\u03b4\u03ad\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03bf\u03c2. \u039f \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ae\u03bc\u03b1 \u03cc\u03c4\u03b9 <strong>\u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c2 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03c3\u03c4\u03bf \u201c\u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03c4\u03ce\u03c1\u03b1\u201d,<\/strong> \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c0\u03b1\u03c1\u03b1\u03c3\u03c5\u03bc\u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03cc \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03bb\u03ac\u03b2\u03b5\u03b9 \u03b4\u03c1\u03ac\u03c3\u03b7, \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03bb\u03bc\u03bf\u03cd\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03ae \u03c3\u03bf\u03c5 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03b5\u03c6\u03b1\u03c1\u03bc\u03cc\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae5-4-3-2-1 <\/strong><\/h2>\n\n\n\n<p>\u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03b5 \u03b2\u03bf\u03b7\u03b8\u03ac \u03bd\u03b1 \u03b7\u03c1\u03b5\u03bc\u03ae\u03c3\u03b5\u03b9\u03c2, \u03c3\u03c5\u03bd\u03b4\u03ad\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c3\u03b5 \u03bc\u03b5 \u03c4\u03bf \u03c0\u03b1\u03c1\u03cc\u03bd \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03c7\u03ce\u03c1\u03bf \u03c3\u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c3\u03b1\u03b9<a href=\"#_ftn5\" id=\"_ftnref5\"><sup>[5]<\/sup><\/a>. \u039c\u03cc\u03bb\u03b9\u03c2 \u03bd\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2 \u03bd\u03b1 \u03c3\u03b5 \u03ba\u03b1\u03c4\u03b1\u03ba\u03bb\u03cd\u03b6\u03b5\u03b9, \u03ba\u03ac\u03bd\u03b5 \u03ad\u03bd\u03b1 \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1 \u03bb\u03af\u03b3\u03c9\u03bd \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03ba\u03bf\u03bb\u03bf\u03cd\u03b8\u03b7\u03c3\u03b5 \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1:<\/p>\n\n\n\n<ul>\n<li><strong>5 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b4\u03b5\u03b9\u03c2 (\u039f\u03c0\u03c4\u03b9\u03ba\u03ac \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1):<\/strong> \u039a\u03bf\u03af\u03c4\u03b1\u03be\u03b5 \u03b3\u03cd\u03c1\u03c9 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03b3\u03bd\u03ce\u03c1\u03b9\u03c3\u03b5<strong> \u03c0\u03ad\u03bd\u03c4\u03b5 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c7\u03ce\u03c1\u03bf.<\/strong> \u0395\u03c3\u03c4\u03af\u03b1\u03c3\u03b5 \u03c3\u03c4\u03b7 \u03bb\u03b5\u03c0\u03c4\u03bf\u03bc\u03ad\u03c1\u03b5\u03b9\u03b1, \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf \u03c7\u03c1\u03ce\u03bc\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03b5\u03c0\u03af\u03c0\u03bb\u03bf\u03c5, \u03c4\u03bf \u03c3\u03c7\u03ae\u03bc\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03c6\u03cd\u03bb\u03bb\u03bf\u03c5 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c6\u03c5\u03c4\u03cc \u03ae \u03ad\u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b5\u03af\u03bc\u03b5\u03bd\u03bf \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03bf \u03b3\u03c1\u03b1\u03c6\u03b5\u03af\u03bf \u03c3\u03bf\u03c5. \u0391\u03c5\u03c4\u03ae \u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b4\u03b5\u03c3\u03bc\u03b5\u03cd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03bf\u03c0\u03c4\u03b9\u03ba\u03cc \u03c6\u03bb\u03bf\u03b9\u03cc \u03c4\u03bf\u03c5 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03ba\u03cc\u03c0\u03c4\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b5\u03c3\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b5\u03b9\u03ba\u03cc\u03bd\u03b5\u03c2 \u03c6\u03cc\u03b2\u03bf\u03c5.<\/li>\n\n\n\n<li><strong>4 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b1\u03b3\u03b3\u03af\u03be\u03b5\u03b9\u03c2 (\u0391\u03c0\u03c4\u03b9\u03ba\u03ac \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1):<\/strong> \u0395\u03c3\u03c4\u03af\u03b1\u03c3\u03b5 \u03c3\u03b5 <strong>\u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c5\u03c6\u03ad\u03c2<\/strong> \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03c5\u03bc\u03c0\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ae \u03bd\u03b9\u03ce\u03b8\u03b5\u03b9\u03c2 \u03ae\u03b4\u03b7 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5. \u0393\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03c4\u03b7\u03bd \u03c5\u03c6\u03ae \u03c4\u03c9\u03bd \u03c1\u03bf\u03cd\u03c7\u03c9\u03bd \u03c3\u03bf\u03c5, \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c6\u03ac\u03bd\u03b5\u03b9\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1\u03c2, \u03c4\u03bf \u03ba\u03c1\u03cd\u03bf \u03c0\u03cc\u03bc\u03bf\u03bb\u03bf \u03bc\u03b9\u03b1\u03c2 \u03c0\u03cc\u03c1\u03c4\u03b1\u03c2 \u03ae \u03c4\u03b7\u03bd \u03b1\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03b5\u03bb\u03bc\u03ac\u03c4\u03c9\u03bd \u03c3\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c4\u03ac\u03bd\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1. \u0397 \u03b4\u03b9\u03ad\u03b3\u03b5\u03c1\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c6\u03ae\u03c2 \u201c\u03b3\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9\u201d \u03ba\u03c5\u03c1\u03b9\u03bf\u03bb\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1.<\/li>\n\n\n\n<li><strong>3 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9\u03c2 (\u0391\u03ba\u03bf\u03c5\u03c3\u03c4\u03b9\u03ba\u03ac \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1):<\/strong> \u0391\u03c0\u03bf\u03bc\u03cc\u03bd\u03c9\u03c3\u03b5 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c7\u03ce\u03c1\u03b9\u03c3\u03b5 <strong>\u03c4\u03c1\u03b5\u03b9\u03c2 \u03b4\u03b9\u03b1\u03ba\u03c1\u03b9\u03c4\u03bf\u03cd\u03c2 \u03ae\u03c7\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03c3\u03bf\u03c5<\/strong>, \u03b1\u03b3\u03bd\u03bf\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03ae\u03c7\u03bf \u03c4\u03b7\u03c2 \u03b4\u03b9\u03ba\u03ae\u03c2 \u03c3\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae\u03c2. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03b8\u03cc\u03c1\u03c5\u03b2\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b4\u03c1\u03cc\u03bc\u03bf, \u03c4\u03bf \u03ba\u03b5\u03bb\u03ac\u03b7\u03b4\u03b9\u03c3\u03bc\u03b1 \u03b5\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5\u03bb\u03b9\u03bf\u03cd, \u03bf \u03b1\u03ad\u03c1\u03b1\u03c2 \u03ae \u03c4\u03bf \u03b2\u03bf\u03c5\u03b7\u03c4\u03cc \u03b5\u03bd\u03cc\u03c2 \u03ba\u03bb\u03b9\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03b9\u03ba\u03bf\u03cd. \u0388\u03c4\u03c3\u03b9 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03bb\u03b5\u03ba\u03c4\u03b9\u03ba\u03ae \u03c3\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae.<\/li>\n\n\n\n<li><strong>2 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03bc\u03c5\u03c1\u03af\u03c3\u03b5\u03b9\u03c2 (\u039f\u03c3\u03c6\u03c1\u03b7\u03c4\u03b9\u03ba\u03ac \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1):<\/strong> \u03a0\u03c1\u03bf\u03c3\u03b4\u03b9\u03cc\u03c1\u03b9\u03c3\u03b5 <strong>\u03b4\u03cd\u03bf \u03b1\u03c1\u03ce\u03bc\u03b1\u03c4\u03b1 \u03b3\u03cd\u03c1\u03c9 \u03c3\u03bf\u03c5<\/strong>. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03bc\u03c5\u03c1\u03c9\u03b4\u03b9\u03ac \u03b5\u03bd\u03cc\u03c2 \u03c3\u03b1\u03c0\u03bf\u03c5\u03bd\u03b9\u03bf\u03cd, \u03b5\u03bd\u03cc\u03c2 \u03ba\u03b5\u03c1\u03b9\u03bf\u03cd, \u03c4\u03bf\u03c5 \u03ba\u03b1\u03c6\u03ad \u03ae \u03c4\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b1\u03c1\u03bf\u03cd \u03b1\u03ad\u03c1\u03b1. \u0391\u03bd \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03ad\u03bd\u03c4\u03bf\u03bd\u03b5\u03c2 \u03bf\u03c3\u03bc\u03ad\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c7\u03ce\u03c1\u03bf, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03bd\u03b1 <strong>\u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03bd\u03ae\u03bc\u03b7 \u03c3\u03bf\u03c5 \u03b4\u03cd\u03bf \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c3\u03bf\u03c5 \u03bc\u03c5\u03c1\u03c9\u03b4\u03b9\u03ad\u03c2<\/strong> (\u03c0.\u03c7. \u03c4\u03b7 \u03bc\u03c5\u03c1\u03c9\u03b4\u03b9\u03ac \u03c4\u03b7\u03c2 \u03b2\u03c1\u03bf\u03c7\u03ae\u03c2 \u03ae \u03c4\u03b7\u03c2 \u03b2\u03b1\u03bd\u03af\u03bb\u03b9\u03b1\u03c2), \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03c4\u03c3\u03b9 \u03b1\u03c3\u03c6\u03b1\u03bb\u03b5\u03af\u03c2 \u03b1\u03bd\u03b1\u03bc\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2.<\/li>\n\n\n\n<li><strong>1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ac\u03c3\u03b5\u03b9\u03c2 (\u0393\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03cc \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1)<\/strong>: \u0395\u03c3\u03c4\u03af\u03b1\u03c3\u03b5 \u03c3\u03b5 <strong>\u03bc\u03b9\u03b1 \u03b3\u03b5\u03cd\u03c3\u03b7<\/strong>. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b3\u03bf\u03c5\u03bb\u03b9\u03ac \u03bd\u03b5\u03c1\u03cc, \u03bc\u03b9\u03b1 \u03c4\u03c3\u03af\u03c7\u03bb\u03b1, \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c1\u03b1\u03bc\u03ad\u03bb\u03b1 \u03ae \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b7 \u03b5\u03c0\u03af\u03b3\u03b5\u03c5\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03cc\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03b5\u03ba\u03b5\u03af\u03bd\u03b7 \u03c4\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b7\u03c1\u03b9\u03b1\u03ba\u03cc \u03ba\u03cd\u03ba\u03bb\u03bf, \u03c6\u03ad\u03c1\u03bd\u03bf\u03bd\u03c4\u03ac\u03c2 \u03c3\u03b5 \u03c3\u03b5 \u03b1\u03c0\u03cc\u03bb\u03c5\u03c4\u03b7 \u03b5\u03c0\u03b1\u03c6\u03ae \u03bc\u03b5 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03c3\u03bf\u03c5.<\/li>\n<\/ul>\n\n\n\n<style>\n    .ctt-grounding-banner {\n        max-width: 800px;\n        margin: 25px auto;\n        \/* \u039a\u03b1\u03b8\u03b7\u03c3\u03c5\u03c7\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc Deep Teal\/Mint gradient \u03c0\u03bf\u03c5 \u03c5\u03c0\u03bf\u03b4\u03b7\u03bb\u03ce\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03b1\u03c1\u03cc \u03bc\u03c5\u03b1\u03bb\u03cc *\/\n        background: linear-gradient(135deg, #e0f7fa 0%, #ffffff 100%);\n        border-radius: 16px;\n        display: flex;\n        flex-direction: row;\n        align-items: center;\n        overflow: hidden;\n        border: 1px solid #b2ebf2;\n        box-shadow: 0 10px 30px rgba(0, 151, 167, 0.06);\n        font-family: -apple-system, system-ui, BlinkMacSystemFont, \"Segoe UI\", Roboto, sans-serif;\n    }\n\n    .ctt-grounding-text {\n        flex: 1.2;\n        padding: 30px;\n    }\n\n    .ctt-grounding-badge {\n        display: inline-block;\n        background-color: #0097a7;\n        color: #ffffff;\n        padding: 3px 10px;\n        border-radius: 4px;\n        font-size: 11px;\n        font-weight: 700;\n        margin-bottom: 8px;\n        text-transform: uppercase;\n        letter-spacing: 0.5px;\n    }\n\n    .ctt-grounding-text h2 {\n        color: #1a3a5a;\n        font-size: 22px;\n        font-weight: 800;\n        line-height: 1.2;\n        margin: 0 0 10px 0;\n    }\n\n    .ctt-grounding-text p {\n        color: #334155;\n        font-size: 15px;\n        line-height: 1.6;\n        margin: 0 0 20px 0;\n    }\n\n    .ctt-grounding-btn {\n        display: inline-block;\n        background-color: #ffcc00;\n        color: #1a3a5a;\n        padding: 12px 24px;\n        border-radius: 50px;\n        text-decoration: none;\n        font-weight: 700;\n        font-size: 13px;\n        text-transform: uppercase;\n        letter-spacing: 0.5px;\n        transition: all 0.3s ease;\n        box-shadow: 0 4px 10px rgba(255, 204, 0, 0.3);\n    }\n\n    .ctt-grounding-btn:hover {\n        transform: translateY(-2px);\n        background-color: #ffd633;\n        color: #1a3a5a;\n        text-decoration: none;\n        box-shadow: 0 6px 15px rgba(255, 204, 0, 0.4);\n    }\n\n    .ctt-grounding-visual {\n        flex: 0.8;\n        background-color: #f0fdfa;\n        align-self: stretch;\n        display: flex;\n        align-items: center;\n        justify-content: center;\n        padding: 20px;\n    }\n\n    .ctt-grounding-visual svg {\n        width: 100%;\n        max-width: 140px;\n        height: auto;\n    }\n\n    @media (max-width: 768px) {\n        .ctt-grounding-banner {\n            flex-direction: column-reverse;\n            margin: 15px;\n        }\n        .ctt-grounding-visual {\n            height: 140px;\n            width: 100%;\n        }\n        .ctt-grounding-text {\n            padding: 25px 20px;\n            text-align: center;\n        }\n    }\n<\/style>\n\n<div class=\"ctt-grounding-banner\">\n    <div class=\"ctt-grounding-text\">\n        <div class=\"ctt-grounding-badge\">\u0394\u03c9\u03c1\u03b5\u03ac\u03bd \u03b7 1\u03b7 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 \u03b3\u03bd\u03c9\u03c1\u03b9\u03bc\u03af\u03b1\u03c2<\/div>\n        <h2>\u03a0\u03ad\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b5\u03af\u03c9\u03c3\u03b7\u03c2<\/h2>\n        <p>\u0397 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae 5-4-3-2-1 \u03b1\u03bd\u03b1\u03ba\u03bf\u03c5\u03c6\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03c4\u03b7\u03c2 \u03ba\u03c1\u03af\u03c3\u03b7\u03c2. \u039c\u03b5 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03c8\u03c5\u03c7\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae \u03c5\u03c0\u03bf\u03c3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf \u03bc\u03c5\u03b1\u03bb\u03cc \u03c3\u03bf\u03c5 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03c6\u03c4\u03ac\u03bd\u03b5\u03b9 \u03b5\u03ba\u03b5\u03af.<\/p>\n        <a href=\"https:\/\/page.clicktotherapy.gr\/anxiety?utm_source=blog&#038;utm_medium=banner&#038;utm_campaign=technique_54321_article\" class=\"ctt-grounding-btn\">\u039e\u03b5\u03ba\u03af\u03bd\u03b7\u03c3\u03b5 \u03b4\u03c9\u03c1\u03b5\u03ac\u03bd<\/a>\n    <\/div>\n\n    <div class=\"ctt-grounding-visual\">\n        <svg viewBox=\"0 0 200 200\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n            <circle cx=\"100\" cy=\"100\" r=\"60\" stroke=\"#0097a7\" stroke-width=\"2\" stroke-dasharray=\"6 6\" opacity=\"0.2\">\n                <animate attributeName=\"r\" values=\"40;75;40\" dur=\"5s\" repeatCount=\"indefinite\" \/>\n            <\/circle>\n            <circle cx=\"100\" cy=\"100\" r=\"35\" fill=\"#b2ebf2\" opacity=\"0.4\"\/>\n            <circle cx=\"100\" cy=\"100\" r=\"15\" fill=\"#ffcc00\"\/>\n\n            <text x=\"100\" y=\"112\" font-family=\"-apple-system, sans-serif\" font-weight=\"900\" font-size=\"36\" fill=\"#1a3a5a\" text-anchor=\"middle\">\n                <animate attributeName=\"opacity\" values=\"1;0;0;0;0;1\" dur=\"5s\" repeatCount=\"indefinite\" \/>\n                5\n            <\/text>\n            <text x=\"100\" y=\"112\" font-family=\"-apple-system, sans-serif\" font-weight=\"900\" font-size=\"36\" fill=\"#1a3a5a\" text-anchor=\"middle\" opacity=\"0\">\n                <animate attributeName=\"opacity\" values=\"0;1;0;0;0;0\" dur=\"5s\" repeatCount=\"indefinite\" \/>\n                4\n            <\/text>\n            <text x=\"100\" y=\"112\" font-family=\"-apple-system, sans-serif\" font-weight=\"900\" font-size=\"36\" fill=\"#1a3a5a\" text-anchor=\"middle\" opacity=\"0\">\n                <animate attributeName=\"opacity\" values=\"0;0;1;0;0;0\" dur=\"5s\" repeatCount=\"indefinite\" \/>\n                3\n            <\/text>\n            <text x=\"100\" y=\"112\" font-family=\"-apple-system, sans-serif\" font-weight=\"900\" font-size=\"36\" fill=\"#1a3a5a\" text-anchor=\"middle\" opacity=\"0\">\n                <animate attributeName=\"opacity\" values=\"0;0;0;1;0;0\" dur=\"5s\" repeatCount=\"indefinite\" \/>\n                2\n            <\/text>\n            <text x=\"100\" y=\"112\" font-family=\"-apple-system, sans-serif\" font-weight=\"900\" font-size=\"36\" fill=\"#1a3a5a\" text-anchor=\"middle\" opacity=\"0\">\n                <animate attributeName=\"opacity\" values=\"0;0;0;0;1;0\" dur=\"5s\" repeatCount=\"indefinite\" \/>\n                1\n            <\/text>\n        <\/svg>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u039c\u03b1\u03b8\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c7\u03b5\u03b9\u03c1\u03af\u03b6\u03b5\u03c3\u03b1\u03b9 \u03c4\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03ba\u03c1\u03af\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd<\/strong><\/h2>\n\n\n\n<p>\u03a4\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03ba\u03c1\u03af\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c6\u03bf\u03b2\u03ac\u03c3\u03b1\u03b9 \u03ae \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03b4\u03b9\u03ba\u03ac\u03b6\u03b5\u03b9\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03af, \u03b1\u03c1\u03c7\u03ad\u03b3\u03bf\u03bd\u03bf\u03b9 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03af \u03c4\u03bf\u03c5 \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd \u03c0\u03bf\u03c5 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b5 <strong>\u03c0\u03c1\u03bf\u03b5\u03b9\u03b4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03bf\u03c5\u03bd \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1\u03bd \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf<\/strong>. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b7 \u03b2\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03b1\u03c5\u03c4\u03ae \u03c0\u03c1\u03bf\u03b5\u03b9\u03b4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03b4\u03b5\u03bd \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c3\u03b1\u03b9 \u03c3\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03b5\u03b9\u03bb\u03ae \u03c3\u03c4\u03bf \u201c\u03b5\u03b4\u03ce \u03ba\u03b1\u03b9 \u03c4\u03ce\u03c1\u03b1\u201d. \u03a4\u03bf \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03b1\u03bd\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c3\u03b5 \u03ba\u03c5\u03c1\u03b9\u03b5\u03cd\u03b5\u03b9.<\/p>\n\n\n\n<p>\u038c\u03c4\u03b1\u03bd \u03c4\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ad\u03c2, \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ae \u03bf\u03b9 <a href=\"https:\/\/library.clicktotherapy.gr\/kriseis-paniou-aities-simptomata-antimetopisi-prolipsi\">\u03ba\u03c1\u03af\u03c3\u03b5\u03b9\u03c2 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd<\/a> \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9, \u03c4\u03cc\u03c4\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03bc\u03bf\u03c4\u03af\u03b2\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03cc\u03c3\u03bf \u03c3\u03c4\u03b7\u03bd \u03c8\u03c5\u03c7\u03b9\u03ba\u03ae, \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c3\u03bf\u03c5 \u03c5\u03b3\u03b5\u03af\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03b5 \u03b1\u03c0\u03bf\u03bc\u03b1\u03ba\u03c1\u03cd\u03bd\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2 \u03c3\u03bf\u03c5, \u03bd\u03b1 \u03b8\u03bf\u03bb\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03c1\u03af\u03c3\u03b7 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03b2\u03b9\u03ce\u03bd\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc\u03c4\u03b7\u03c4\u03ac \u03c3\u03bf\u03c5 \u03bc\u03b5 \u03c4\u03bf \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03bf \u201c\u03ac\u03b3\u03c7\u03bf\u03c2 \u03b1\u03bd\u03b1\u03bc\u03bf\u03bd\u03ae\u03c2\u201d, \u03ad\u03bd\u03b1\u03bd \u03bc\u03cc\u03bd\u03b9\u03bc\u03bf, \u03b5\u03be\u03b1\u03bd\u03c4\u03bb\u03b7\u03c4\u03b9\u03ba\u03cc \u03c6\u03cc\u03b2\u03bf \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03cc\u03c4\u03b5 \u03b8\u03b1 \u03b5\u03ba\u03b4\u03b7\u03bb\u03c9\u03b8\u03b5\u03af \u03b7 \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03c1\u03af\u03c3\u03b7.<\/p>\n\n\n\n<p>\u0391\u03bd\u03c4\u03af \u03bd\u03b1 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03b5\u03b9\u03c2 \u03ae \u03bd\u03b1 \u03bc\u03ac\u03c7\u03b5\u03c3\u03b1\u03b9 \u03b1\u03c0\u03b5\u03b3\u03bd\u03c9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03b5\u03bd\u03b1\u03bd\u03c4\u03af\u03bf\u03bd \u03c4\u03bf\u03c5\u03c2, \u03b4\u03bf\u03ba\u03af\u03bc\u03b1\u03c3\u03b5 \u03bd\u03b1 \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c2. \u03a1\u03ce\u03c4\u03b1 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03bf\u03c5 \u03c4\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03af \u03bd\u03b1 \u03c3\u03bf\u03c5 \u03c0\u03b5\u03b9 \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03b4\u03b9\u03ad\u03b3\u03b5\u03c1\u03c3\u03b7 \u03ae \u03c4\u03bf \u03be\u03b1\u03c6\u03bd\u03b9\u03ba\u03cc \u03ba\u03cd\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03c6\u03cc\u03b2\u03bf\u03c5. \u039c\u03b5 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2, \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ad\u03c2 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 (\u03cc\u03c0\u03c9\u03c2 \u03b7 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae 5-4-3-2-1, \u03bf <a href=\"https:\/\/clicktotherapy.gr\/blog\/dialogismos-agxous-askisis\/\">\u03b4\u03b9\u03b1\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc\u03c2 \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2<\/a> \u03ae \u03bc\u03b9\u03b1 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b7 \u03c0\u03b1\u03cd\u03c3\u03b7 \u03c0\u03c1\u03b9\u03bd \u03c0\u03b1\u03c1\u03b1\u03b4\u03bf\u03b8\u03b5\u03af\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03c1\u03bf\u03c6\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ad\u03c2 \u03c3\u03ba\u03ad\u03c8\u03b5\u03b9\u03c2), \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03bc\u03ac\u03b8\u03b5\u03b9\u03c2 \u03bd\u03b1 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af\u03c2 \u03c7\u03ce\u03c1\u03bf \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03bf \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03bf\u03c5.<\/p>\n\n\n\n<p>\u0397<a href=\"https:\/\/clicktotherapy.gr\/blog\/h-leitourgia-tou-agxous-kai-tropoi-diaxeirisis\/\"> \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2<\/a> \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03ba\u03c1\u03af\u03c3\u03b5\u03c9\u03bd \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd \u03b4\u03b5\u03bd \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03b9\u03b1 \u03bc\u03ad\u03c1\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7. \u0398\u03ad\u03bb\u03b5\u03b9 \u03c7\u03c1\u03cc\u03bd\u03bf, \u03c5\u03c0\u03bf\u03bc\u03bf\u03bd\u03ae \u03ba\u03b1\u03b9 \u03b5\u03be\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0393\u03b9\u03b1\u03c4\u03af \u03c4\u03b5\u03bb\u03b9\u03ba\u03ac, \u03bf \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b1\u03b3\u03c7\u03c9\u03b8\u03b5\u03af\u03c2 \u03c0\u03bf\u03c4\u03ad \u03be\u03b1\u03bd\u03ac \u03bf\u03cd\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03be\u03b1\u03bd\u03b1\u03b6\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b9\u03b1 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae, \u03b1\u03bb\u03bb\u03ac \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03bd\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ac\u03c2 \u03c4\u03bf\u03bd \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03c4\u03bf\u03c5 \u03b5\u03b1\u03c5\u03c4\u03bf\u03cd \u03c3\u03bf\u03c5 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03cc\u03c4\u03b1\u03bd \u03c4\u03b1 \u03c3\u03c5\u03bd\u03b1\u03b9\u03c3\u03b8\u03ae\u03bc\u03b1\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03b1\u03bb\u03bc\u03bf\u03af \u03b1\u03bd\u03b5\u03b2\u03b1\u03af\u03bd\u03bf\u03c5\u03bd.<\/p>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>\u03a0\u03b7\u03b3\u03ad\u03c2<\/summary>\n<p><a id=\"_ftn1\" href=\"#_ftnref1\"><sup>[1]<\/sup><\/a> <strong>Beck, J. S.<\/strong> (2020). <em>Cognitive behavior therapy: Basics and beyond<\/em> (3rd ed.). Guilford Press.<\/p>\n\n\n\n<p><a href=\"#_ftnref2\" id=\"_ftn2\"><sup>[2]<\/sup><\/a> <strong>American Psychiatric Association.<\/strong> (2013). <em>Diagnostic and statistical manual of mental disorders<\/em> (5th ed.). American Psychiatric Publishing.<\/p>\n\n\n\n<p><a href=\"#_ftnref3\" id=\"_ftn3\"><sup>[3]<\/sup><\/a> <strong>LeDoux, J. E.<\/strong> (2015). <em>Anxious: Using our brains to understand and treat fear and anxiety<\/em>. Penguin Books.<\/p>\n\n\n\n<p><a href=\"#_ftnref4\" id=\"_ftn4\"><sup>[4]<\/sup><\/a> <strong>Shin, L. M., &amp; Liberzon, I.<\/strong> (2010). The neurocircuitry of fear, stress, and anxiety disorders. <em>Neuropsychopharmacology<\/em>, 35(1), 169\u2013191.<a href=\"https:\/\/www.google.com\/search?q=https:\/\/doi.org\/10.1038\/npp.2009.83&amp;authuser=1\"> <\/a><a href=\"https:\/\/www.google.com\/search?q=https:\/\/doi.org\/10.1038\/npp.2009.83&amp;authuser=1\">https:\/\/doi.org\/10.1038\/npp.2009.83<\/a><\/p>\n\n\n\n<p><a id=\"_ftn5\" href=\"#_ftnref5\"><sup>[5]<\/sup><\/a> <strong>Najavits, L. M.<\/strong> (2002). <em>Seeking Safety: A treatment manual for PTSD and substance abuse<\/em>. Guilford Press.<\/p>\n<\/details>\n\n\n\n<p><\/p>\n\n\n\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0397 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae 5-4-3-2-1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b1\u03c0\u03bb\u03ae \u03b1\u03bb\u03bb\u03ac \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b4\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03ad\u03bd\u03c4\u03bf\u03bd\u03bf\u03c5 \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd. \u039a\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03bb\u03ad\u03bf\u03bd \u03b1\u03bd\u03b1\u03b3\u03bd\u03c9\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 (grounding techniques) \u03c3\u03c4\u03bf \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf \u03c4\u03b7\u03c2 \u0393\u03bd\u03c9\u03c3\u03b9\u03b1\u03ba\u03ae\u03c2 \u03a3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c6\u03bf\u03c1\u03b9\u03ba\u03ae\u03c2 \u0398\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1\u03c2 (CBT), \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c9\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b1\u03bd\u03b1\u03c7\u03b1\u03af\u03c4\u03b9\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03ba\u03c1\u03af\u03c3\u03b5\u03c9\u03bd \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c5\u03c0\u03b5\u03c1\u03b4\u03b9\u03ad\u03b3\u03b5\u03c1\u03c3\u03b7\u03c2[1]. \u0392\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03ad\u03bd\u03c4\u03b5 \u03b1\u03b9\u03c3\u03b8\u03ae\u03c3\u03b5\u03c9\u03bd, \u03bc\u03b5 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":4770,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[75,30],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0394\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u03ac\u03b3\u03c7\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03bd\u03b9\u03ba\u03bf\u03cd: \u0397 \u03c4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae 5-4-3-2-1 - Click to Therapy Blog<\/title>\n<meta name=\"description\" content=\"\u039c\u03ac\u03b8\u03b5 \u03c0\u03ce\u03c2 \u03b7 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