{"id":3816,"date":"2015-08-20T08:30:53","date_gmt":"2015-08-20T08:30:53","guid":{"rendered":"http:\/\/www.hospitaldelaribera.com\/?p=3816"},"modified":"2024-10-24T11:24:48","modified_gmt":"2024-10-24T11:24:48","slug":"ansiedad-claves-para-combatirla","status":"publish","type":"post","link":"https:\/\/riberasalud.com\/blog-de-salud\/ansiedad-claves-para-combatirla\/","title":{"rendered":"Ansiedad: claves para combatirla"},"content":{"rendered":"<ul>\n<li>La ansiedad <strong>es un fen\u00f3meno ps\u00edquico universal<\/strong> que prepara nuestro cuerpo y aparato ps\u00edquico para responder en las mejores condiciones ante una circunstancia amenazadora, un posible riesgo, fracaso o p\u00e9rdida. Sin embargo, <strong>cuando esta respuesta deja de ser adaptativa y se convierte en desproporcionada, puede llegar a deteriorar nuestro rendimiento<\/strong> y es necesario hacerle frente. <strong>Expertos del Departamento de Salud de La Ribera<\/strong> te explican en este post c\u00f3mo reconocer este trastorno y te dan las claves para superarla.<\/li>\n<\/ul>\n<h3>\u00bfQu\u00e9 es la ansiedad?<\/h3>\n<p>Es un\u00a0<strong>fen\u00f3meno ps\u00edquico universal.<\/strong>\u00a0Es una forma de preparar nuestro organismo y aparato ps\u00edquico para responder en las mejores condiciones ante una circunstancia amenazadora, un posible riesgo, fracaso o\u00a0p\u00e9rdida. Es, por tanto, \u00a0una\u00a0<strong>respuesta adaptativa del organismo<\/strong>, necesaria para la supervivencia y que se acompa\u00f1a de manifestaciones f\u00edsicas, mentales y comportamentales que se caracterizan por un estado de activaci\u00f3n y alerta.<\/p>\n<h3>\u00bfCu\u00e1ndo se considera un problema?<\/h3>\n<p><strong>Cuando la ansiedad deja de ser adaptativa<\/strong>. En general, cuando es\u00a0<strong>desproporcionada<\/strong>\u00a0y dura m\u00e1s que el peligro potencial, cuando se dispara en situaciones objetivamente inofensivas o sin causa aparente. En estos casos, la ansiedad, lejos de ser beneficiosa<strong>, deteriora nuestro rendimiento y requiere que la persona sea capaz de manejarla.<\/strong><\/p>\n<h3>\u00bfQu\u00e9 t\u00e9cnicas psicol\u00f3gicas pueden ayudarme?<\/h3>\n<p>Son muy \u00fatiles las\u00a0<strong>t\u00e9cnicas de relajaci\u00f3n<\/strong>\u00a0y, en especial, la\u00a0<strong>respiraci\u00f3n profunda o diafragm\u00e1tica<\/strong>; si logramos establecer una respiraci\u00f3n m\u00e1s lenta y profunda, la ansiedad (y sus s\u00edntomas) disminuir\u00e1n notablemente.<\/p>\n<h3>\u00bfComo realizar los\u00a0ejercicios de respiraci\u00f3n profunda?<\/h3>\n<ul>\n<li><strong>Busca un lugar agradable y tranquilo, donde no te molesten.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Acu\u00e9state en la cama o si\u00e9ntate c\u00f3modamente en un sill\u00f3n; cierra los ojos e intenta tranquilizarte unos segundos.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Toma el aire por la nariz, ret\u00e9n el aire unos instantes y luego su\u00e9ltalo por la boca. Respira por la nariz y suelta\u00a0el aire por la boca.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Permite que el aire no se quede en el pecho, sino que penetre hacia el est\u00f3mago; es decir, intenta, en las respiraciones,\u00a0no mover el pecho y s\u00ed el vientre (para esto puedes ayudarte poni\u00e9ndote una mano en el pecho y otra\u00a0sobre el est\u00f3mago).<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Cuenta mentalmente \u201cuno\u201d al inspirar y, al soltar el aire, piensa y dite a ti mismo una palabra tranquilizante\u00a0(paz, relax, calma\u2026). Sigue contando \u201cdos\u201d y, de nuevo, repite la palabra relajante elegida. As\u00ed, hasta diez y\u00a0despu\u00e9s vuelve a iniciar la cuenta. Repite la palabra relajante.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Permanece concentrado\/-a en la propia respiraci\u00f3n; atento a cada uno de los pasos anteriores. No dejes que\u00a0en tu mente entren pensamientos que te puedan perturbar. Conc\u00e9ntrate en la respiraci\u00f3n.<\/strong><\/li>\n<\/ul>\n<div><\/div>\n<h3><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>La ansiedad es un fen\u00f3meno ps\u00edquico universal que prepara nuestro &#8230; <a title=\"Ansiedad: claves para combatirla\" class=\"read-more\" href=\"https:\/\/riberasalud.com\/blog-de-salud\/ansiedad-claves-para-combatirla\/\" aria-label=\"Leer m\u00e1s sobre Ansiedad: claves para combatirla\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":5,"featured_media":3820,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[8],"tags":[907,908,909,910,729],"class_list":["post-3816","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","tag-ansiedad-ejercicios-de-relajacion","tag-ansiedad-sintomas","tag-ansiedad-tratamiento","tag-salud-mental-alzira","tag-salud-mental-la-ribera","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ansiedad: claves para combatirla - Blog de Salud<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/riberasalud.com\/blog-de-salud\/ansiedad-claves-para-combatirla\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ansiedad: claves para combatirla - Blog de Salud\" \/>\n<meta property=\"og:description\" content=\"La ansiedad es un fen\u00f3meno ps\u00edquico universal que prepara nuestro ... 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