{"id":3296,"date":"2024-07-10T08:07:16","date_gmt":"2024-07-10T08:07:16","guid":{"rendered":"https:\/\/www.adiccionesmurcia.com\/?p=3296"},"modified":"2024-07-10T09:31:10","modified_gmt":"2024-07-10T09:31:10","slug":"estrategias-para-combatir-la-ansiedad-y-el-estres","status":"publish","type":"post","link":"https:\/\/forummontau.com\/murcia\/estrategias-para-combatir-la-ansiedad-y-el-estres\/","title":{"rendered":"Estrategias para combatir la ansiedad y el estr\u00e9s"},"content":{"rendered":"\n

La ansiedad y el estr\u00e9s, verdaderas pandemias de nuestra sociedad, son los peores enemigos de nuestro presente. Los f\u00e1rmacos destinados a paliar estos efectos, tales como los antidepresivos o ansiol\u00edticos, ya suponen un 30% del gasto sanitario cuando, en muchos casos, la soluci\u00f3n no es tan simple como tomar una pastilla.<\/p>\n\n\n\n

Varios estudios, como el realizado por Andr\u00e9s Mart\u00edn-Asuero y Gloria Garc\u00eda de la Banda (Universitat de les Illes Balears, 2006), se centran en las m\u00faltiples ventajas de estar presente para lograr desarrollar una consciencia plena que nos ayude a reducir el malestar psicol\u00f3gico.<\/p>\n\n\n\n

Cuando nos encontramos mal emocionalmente, solemos huir de nuestra realidad y vivir en el pasado o el futuro. Vivir de los recuerdos es peligroso, ya que podemos anclarnos en ellos o arrastrarnos a la toma de decisiones err\u00f3neas o distorsionadas. De igual manera, no podemos vivir en el famoso \u00ab\u00bfy si…?\u00bb, recre\u00e1ndonos en situaciones imaginarias, ya sean esperanzadoras o catastr\u00f3ficas, pero que tienen muy pocas posibilidades de ocurrir. Todo eso es producto de nuestro pensamiento autom\u00e1tico.<\/p>\n\n\n\n

Es aqu\u00ed donde nos enfrentamos al reto de aceptar nuestra realidad, el presente. No podemos quedarnos anclados en el pasado, dej\u00e9moslo donde debe estar. Tanto al rememorar constantemente lo ya ocurrido como al planificar imaginariamente el futuro, nos olvidamos de lo que estamos viviendo en el presente, de lo que sucede a nuestro alrededor, de la evoluci\u00f3n y los cambios que se producen en nosotros mismos, y dejamos de valorar lo que somos en el momento presente.<\/p>\n\n\n\n

Aqu\u00ed te dejamos diez consejos para estar en el momento presente:<\/p>\n\n\n\n

    \n
  1. Practica la respiraci\u00f3n consciente<\/strong>: Dedica unos minutos cada d\u00eda a concentrarte en tu respiraci\u00f3n.<\/li>\n\n\n\n
  2. Realiza ejercicios de atenci\u00f3n plena (mindfulness)<\/strong>: Intenta hacer actividades cotidianas con plena conciencia. Por ejemplo, cuando te laves las manos, conc\u00e9ntrate en la sensaci\u00f3n del agua, el olor del jab\u00f3n y el movimiento de tus manos.<\/li>\n\n\n\n
  3. Medita regularmente<\/strong>: La meditaci\u00f3n es una excelente herramienta para desarrollar la consciencia plena. Empieza con sesiones cortas de 5 a 10 minutos y ve incrementando el tiempo.<\/li>\n\n\n\n
  4. Mant\u00e9n un diario de gratitud<\/strong>: Cada d\u00eda, escribe tres cosas por las que est\u00e1s agradecido.<\/li>\n\n\n\n
  5. Descon\u00e9ctate de la tecnolog\u00eda<\/strong>: Establece per\u00edodos sin uso de dispositivos electr\u00f3nicos, especialmente antes de dormir. Esto te permitir\u00e1 estar m\u00e1s presente y reducir la ansiedad provocada por la constante conexi\u00f3n digital.<\/li>\n\n\n\n
  6. Haz ejercicio f\u00edsico<\/strong>: Actividades como el yoga, el tai chi o simplemente caminar al aire libre pueden ayudarte a conectar con tu cuerpo y a estar m\u00e1s presente en el momento.<\/li>\n\n\n\n
  7. Come con atenci\u00f3n<\/strong>: Dedica tiempo a saborear y disfrutar cada bocado de tus comidas, prestando atenci\u00f3n a los sabores, texturas y aromas. Evita comer frente a pantallas para no distraerte.<\/li>\n\n\n\n
  8. Acepta tus pensamientos y emociones sin juzgarlos<\/strong>: Observa tus pensamientos y sentimientos como si fueras un espectador, sin intentar cambiarlos o juzgarlos. Esto te ayudar\u00e1 a comprenderte mejor y a estar m\u00e1s en el presente.<\/li>\n\n\n\n
  9. Establece rutinas diarias<\/strong>: Tener una rutina te puede ayudar a estar m\u00e1s enfocado en el momento presente, ya que reduces el estr\u00e9s de tener que tomar decisiones constantemente.<\/li>\n\n\n\n
  10. Practica la escucha activa<\/strong>: Cuando hables con alguien, escucha atentamente sin interrumpir ni pensar en lo que vas a decir a continuaci\u00f3n. Esto no solo mejorar\u00e1 tus relaciones, sino que tambi\u00e9n te mantendr\u00e1 en el aqu\u00ed y ahora.<\/li>\n<\/ol>\n\n\n\n

    Integrar estos h\u00e1bitos en tu vida diaria te ayudar\u00e1 a desarrollar una mayor consciencia plena y a reducir el malestar psicol\u00f3gico relacionado con la ansiedad y el estr\u00e9s.<\/p>\n","protected":false},"excerpt":{"rendered":"

    La ansiedad y el estr\u00e9s, verdaderas pandemias de nuestra sociedad, son los peores enemigos de nuestro presente. Los f\u00e1rmacos destinados a paliar estos efectos, tales como los antidepresivos o ansiol\u00edticos, ya suponen un 30% del gasto sanitario cuando, en muchos casos, la soluci\u00f3n no es tan simple como tomar una pastilla. Varios estudios, como el […]<\/p>\n","protected":false},"author":2,"featured_media":3299,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[6,109,110,108,112,111],"tags":[105],"class_list":["post-3296","post","type-post","status-publish","format-aside","has-post-thumbnail","hentry","category-adicciones","category-ansiedad","category-aqui-y-ahora","category-estres","category-meditacion","category-mindfulness","tag-forum-murcia","post_format-post-format-aside","entry","has-media"],"yoast_head":"\nEstrategias para combatir la ansiedad y el estr\u00e9s - Forum Salud Mental Murcia<\/title>\n<meta name=\"description\" content=\"Descubre c\u00f3mo combatir la ansiedad y el estr\u00e9s con estrategias de mindfulness y atenci\u00f3n plena. 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