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Aliviar el estrés que causa el coronavirus es posible en cinco minutos con estos consejos Getty Images
Escuchar música serena o refrescarnos la cara puede ayudarnos de manera sencilla a reducir nuestra angustia En estos momentos de incertidumbre y preocupación mundial por el coronavirus es habitual que mucha gente se sienta con estrés y ansiedad ante el momento que vivimos y, sobre todo, por las numerosas incógnitas de lo que nos deparará el futuro. Por ello, es clave disponer de algunas estrategias para reiniciar tanto nuestro cuerpo como nuestra mente.
Y es que lidiar con la angustia crónica obstaculiza la gestión eficaz de las emociones . Lamentablemente, muchas personas que sufren ansiedad intentan escapar de maneras que a fin de cuentas resultan contraproducentes. Por ello, te presentamos unos consejos, recogidos por 'The New York Times' , para que los tengas en cuenta.
Prueba la medicina musical Enfocarse en sonidos relajantes reduce el estrés . En investigaciones encabezadas por Veena Graff, profesora adjunta del departamento de anestesiología y cuidados esenciales de la Universidad de Pensilvania (EEUU), a los pacientes preoperatorios les asignaron música (escucharon 'Weightless' de Marconi Union) o les recetaron una benzodiazepina. De manera notable, la música serena demostró ser casi igual de eficaz para aliviar la ansiedad de los pacientes que la opción medicinal, sin efectos secundarios. Así que crea una lista de reproducción que te parezca reconfortante cuando necesites una pausa.
Refréscate Marsha Linehan, profesora emérita de psicología de la Universidad de Washington (EEUU), popularizó un ejercicio de terapia dialéctica del comportamiento para regular emociones intensas, para el cual es necesario reducir de inmediato la temperatura del cuerpo creando una minipiscina para el rostro. Esto suena extraño, pero activa el reflejo de inmersión de tu cuerpo, una reacción que ocurre cuando refrescas tus fosas nasales mientras aguantas la respiración , un proceso que mitiga la intensidad fisiológica y emocional.
Para hacerlo, llena un tazón grande con agua helada, programa un temporizador para que suene en 15 ó 30 segundos, inhala profundamente y aguanta la respiración mientras sumerges el rostro en el agua. Ello ralentizará el ritmo cardíaco, lo cual permite que la sangre fluya con más facilidad hasta el cerebro.
Regula tu respiración Reduce la respiración a seis inhalaciones y exhalaciones por minuto, haciéndolo de manera consciente. La respiración regulada ofrece una serie de beneficios fisiológicos , como reducir la presión sanguínea, lo cual ayuda a que sentirse tranquilo.
Practica el 'efecto anclaje' Otra manera de mantenerse presente en vez de entrar en crisis es saber si estás pensando cosas que no te ayudan. Después de todo, anticipar que algo "durará años" en un momento de angustia , como puede ser el de la pandemia de COVID-19, sólo inspirará más desesperanza . La conciencia plena o aprender a ver de forma más clara en vez de llegar a conclusiones precipitadas, es un buen remedio para la ansiedad. Una manera breve de entrar a ese estado se conoce como el 'efecto anclaje', una estrategia popular.
Aunque podemos quedarnos atorados en pensamientos específicos, dar un paso atrás para decidir de manera más general si esas ideas son útiles puede sacarnos de una modalidad de lamentación.
Hiperventílate Si tienes problemas con las sensaciones físicas de ansiedad, como los músculos tensos y sentir que te falta el aire, una manera contradictoria pero importante de lidiar con estas reacciones es practicar la repetición de esas sensaciones en momentos más tranquilos con el fin de mejorar la forma en que toleras los estresores. Aprender a aceptar los síntomas físicos una y otra vez permite dejar de considerarlos catastróficos.
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