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Cómo gestionar la impotencia (y la rabia) que provocan las injusticias: hablamos con expertos Sean Penn y Kevin Bacon en 'Mystic River' (2003). Uppers.
¿Quién no se ha sentido impotente ante una situación que considera injusta? La impotencia puede surgir ante situaciones subjetivas, pero es frecuente que se dispare en momentos objetivamente complejos como puede ser una pandemia o guerras como la de Ucrania o la de Gaza, donde suele ir unida a sentimientos de rabia e ira.
En el caso del coronavirus, la OMS ya ha cifrado en un 25% el aumento de la prevalencia de la ansiedad y la depresión en todo el mundo. Según su Director General, el doctorTedros Adhanom Ghebreyesus, "La información que tenemos ahora sobre el impacto de la COVID-19 en la salud mental del mundo es solo la punta del iceberg". La misma OMS también advierte que vivir un conflicto bélico multiplica por cinco las posibilidades de sufrir depresión, ansiedad o bipolaridad , enfermedades mentales graves que no aparecen de repente, sino ante una situación traumática sostenida, con los sentimientos de impotencia y rabia como principales señales.
Desesperanza El concepto que mejor puede definir la impotencia es la desesperanza . "La impotencia es una emoción compleja que tiene muchas derivaciones. Se caracteriza por una sensación de incapacidad, frustración o falta de capacidad para poder cambiar una situación específica. Lo que se siente es que nada de lo que se hace es suficiente y que nada va a poder cambiarlo. De ella van a surgir otras emociones como la desesperanza o la pérdida de ilusión. La impotencia nos puede llevar muchas psicopatologías graves. En el caso de un conflicto armado, la impotencia es aún mayor. Pensemos en esas personas que sienten que no pueden detener la violencia, es algo terrible", reflexiona la psicóloga Lara Ferreiro .
Dimensiones La impotencia alcanza varias dimensiones, tanto emocionales como cognitivas . "La principal consecuencia es que se genera un síndrome de indefensión aprendida . Lo descubrió el psicólogo americano Martin Seligman. Este síndrome se caracteriza porque las víctimas sienten que hagan lo que hagan no hay solución . Cuando una situación lleva meses, incluso años, sin resolverse, se puede generar este síndrome que también provoca estrés y ansiedad , además de desesperanza y depresión. Todo ello lleva a sentir rabia, tristeza y sitúa a la persona al borde de la depresión . Es un clásico de la impotencia: al final te rindes, no hay nada que hacer", asegura Ferreiro.
La impotencia sostenida durante el tiempo también provoca fuga cognitiva : "No te puedes concentrar, empiezas a tener problemas de memoria e insomnio . También se sufren problemas de autoestima y reacciones de ira . La amígdala, la parte del cerebro involucrada en las reacciones hostiles, se activa ante la percepción de reacciones injustas. Eso es la ira, un impulso que nos moviliza y nos puede empujar a la acción ".
Reconocernos impotentes El desarrollo de la impotencia atraviesa distintos estadios o fases. "La primera es el shock , no poder creer lo que está ocurriendo. Luego vienen las sensaciones de ira, culpa y tristeza. La desesperanza viene después; en el caso de una guerra cuando se toma conciencia de que las negociaciones no sirven para detener el conflicto. Más tarde aparece el miedo y las reacciones autodestructivas . A veces, puede haber una aceptación de los hechos. Pero es muy difícil", señala la psicóloga.
Sin embargo, como cualquier otro trastorno emocional puede gestionarse para limitar los daños. Lara Ferreiro comparte las recomendaciones necesarias:
Reconocer la propia impotencia. "Para salir del shock, una especie de anestesia que surge al principio, hay que reconocer que nos sentimos impotentes"Autocuidarse. "Cuando pensamos que no hay nada que hacer ante una situación injusta, tendemos a adoptar hábitos autodestructivos. El autocuidado es fundamental: alimentación, ejercicio y técnicas de relajación. Hay que compensar con autocuidado, pero en situaciones de guerra es más difícil porque está en juego la supervivencia".Apoyarse en la red. "Contar con los nuestros, los que formen nuestra red de apoyo es importante. Si no es suficiente, hay que acudir a terapia profesional. En consulta, tengo muchos pacientes con síndrome de indefensión aprendida que siente que la vida está en contra de ella".Controlar lo que está en nuestra mano. "Es muy muy importante tener claro qué puedes controlar, cuál es tu área de influencia. Saber que podemos controlar nos da sensación de empoderamiento. Cómo eliges sentirte es clave. El libro 'El hombre en busca de sentido', de Víctor Frankl, habla de esto. Frankl fue un judío austriaco que estuvo en un campo de concentración. Se dio cuenta de que lo único que podía controlar era su estado mental y decidió vivir. Eso le dio una esperanza que le permitió sobrevivir. La esperanza nos saca del estado de impotencia, nos abre una puerta al cambio".Resiliencia activada Sentir impotencia no es deseable, pero, cuando se pasa por ella, sí puede tener algún efecto positivo. Para Ferreiro, es un activador del cambio: "Es un gran movilizador que promueve la resiliencia , la capacidad de los seres humanos para enfrentarnos a desafíos. Cuando se busca reparar una injusticia, reflexionamos, nos hacemos más creativos para llegar a una solución".
Pero no todo son buenas noticias. "A algunas personas la impotencia les puede generar un trastorno de estrés post-traumático . El tiempo es muy importante aquí. La impotencia se puede sostener durante un tiempo, unos meses. Pero si se mantiene a lo largo de los años desemboca en gravísimos trastornos psicológicos como es una depresión mayor, mucho más difícil de superar", advierte la experta.
Tres tips para vencer la impotencia Cuando nos sentimos desbordados de impotencia, ¿hay algo que puede hacerse? Para Lara Ferreiro, sí. Estas son sus principales recomendaciones o "vacunas", como denomina la propia psicóloga:
Cuidar los pensamientos . "Es importante cómo nos contamos las cosas. Si nos decimos que una situación no tiene arreglo y siempre nos va a hacer sufrir, caeremos en una depresión. Hay que intentar que nuestros pensamientos sean positivos para que el estrés y el cortisol que genera no inunden nuestro cerebro".Establecer límites . "A las personas que están vulnerando nuestros derechos hay que ponerles límites. En el caso de una guerra, tanto los que la padecen o los que se sienten afectados por ella, hay que establecer esos límites poniendo coto a la información que se consume y a las redes sociales. También tenemos que limitarnos a nosotros mismos: desechar los hábitos autodestructivos como dormir poco".Practicar la autocompasión : "Se trata de reconocer que nos sentimos impotentes, permitirnos un descanso y no machacarnos con si esa emoción es productiva o no. Escribir un diario o participar en alguna acción solidaria o en grupos de apoyo puede ser de ayuda".
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