1. Make a repayment plan: list all debts first, and know the interest rate and minimum repayment requirements of each debt. Then make a detailed repayment plan to ensure that the minimum repayment amount or more is paid on time.

2. Adjust expenses: review personal expenses and cut unnecessary expenses. You can consider cutting daily consumption, canceling some high-priced subscription services or looking for cheaper alternatives.

3. Negotiate with creditors: Contact the bank or credit card company, explain your predicament and ask them for help. Sometimes, they may be willing to adjust the repayment plan or offer the option of deferred payment.

4. Seek professional help: consult a financial consultant or professional organization, who can provide you with more specific suggestions and help you make an effective repayment plan.

Summary: Facing the dilemma of bank loans and credit cards totaling 400,000 yuan, it is important to act as soon as possible. Making repayment plan, adjusting expenditure, consulting creditors and seeking professional help are all effective ways to solve this problem.