{"id":1736,"date":"2021-11-06T22:18:40","date_gmt":"2021-11-06T22:18:40","guid":{"rendered":"https:\/\/psicologiaanagarciarey.com\/?p=1736"},"modified":"2021-11-06T22:18:40","modified_gmt":"2021-11-06T22:18:40","slug":"como-manejar-las-emociones-dolorosas","status":"publish","type":"post","link":"https:\/\/psicologiaanagarciarey.com\/index.php\/2021\/11\/06\/como-manejar-las-emociones-dolorosas\/","title":{"rendered":"C\u00f3mo manejar las emociones dolorosas"},"content":{"rendered":"<p>Normalmente, a las emociones dolorosas (odio, rabia, envidia, enfado, desesperaci\u00f3n&#8230;) les oponemos resistencia y nos identificamos con ellas. Actuando de este modo, con el tiempo se establecen respuestas condicionadas que nos hacen reaccionar sin pensar a ciertos est\u00edmulos de manera inapropiada.<\/p>\n<p>Se estima que el tiempo que dura una emoci\u00f3n est\u00e1 entre 90 segundos y cuatro minutos. Es decir, son los pensamientos que producimos juzgando la experiencia emocional los que se enganchan a las emociones y terminan manteni\u00e9ndolas horas, d\u00edas, semanas&#8230;<\/p>\n<p>Para poder gestionar de forma eficaz las emociones que nos producen dolor, hoy comparto contigo una secuencia de seis pasos que te ayudar\u00e1 a lograrlo.<\/p>\n<p>Este m\u00e9todo se basa en el fomento de la reflexi\u00f3n que se obtiene a trav\u00e9s de la pr\u00e1ctica continuada de la meditaci\u00f3n (mindfulness). Gracias a ella, el intervalo temporal entre el desencadenante y la respuesta emocional es cada vez m\u00e1s largo.<\/p>\n<p>Estos pasos para la gesti\u00f3n de las emociones dif\u00edciles consisten en la observaci\u00f3n del pensamiento-emoci\u00f3n y de las sensaciones corporales. Se trata de llevar el foco atencional a las sensaciones corporales y respiratorias, para desidentificarnos de los pensamientos repetitivos:<\/p>\n<ol>\n<li>PARA: en lugar de seguir ese primer impulso reflexivo, detente y conc\u00e9dete <strong><b>tiempo para reflexionar <\/b><\/strong>y para valorar lo que est\u00e1 sucediendo en tu mundo interior.<\/li>\n<li>RESPIRA HONDO: un par de veces. Lleva la <strong><b>atenci\u00f3n a la respiraci\u00f3n y al cuerpo.<\/b><\/strong><\/li>\n<li>TOMA CONCIENCA DE LA EMOCI\u00d3N: c\u00e9ntrate en los <strong><b>cambios corporales con curiosidad y observa lo que est\u00e1 ocurriendo.<\/b><\/strong><\/li>\n<li>OBSERVA: <strong><b>qu\u00e9 situaci\u00f3n\/es, qu\u00e9 persona\/s, qu\u00e9 frase o pensamiento, qu\u00e9 recuerdos&#8230; desencadenan<\/b><\/strong>\u00a0esta emoci\u00f3n? Identifica de <strong><b>qu\u00e9 emoci\u00f3n se trata<\/b><\/strong>\u00a0(rabia, miedo, verg\u00fcenza, tristeza&#8230;) y piensa qu\u00e9 te dir\u00eda la emoci\u00f3n si pudiera hablar.<\/li>\n<li>ACEPTA Y PERMITE LA EMOCI\u00d3N: <strong><b>crea el espacio interno <\/b><\/strong>necesario para que la emoci\u00f3n se manifieste sin obst\u00e1culos, <strong><b>experim\u00e9ntala<\/b><\/strong>\u00a0en la parte del cuerpo que se manifiesta (cefalea, palpitaciones, sudor, dolor de est\u00f3mago, dolor de pecho&#8230;).<\/li>\n<li>SUELTA: y date cuenta de que <strong><b>cuanto m\u00e1s tiempo le has dado a esa emoci\u00f3n, m\u00e1s insignificante <\/b><\/strong>te parecer\u00e1. Su\u00e9ltala, d\u00e9jala ir&#8230; y la emoci\u00f3n se disipar\u00e1.<\/li>\n<\/ol>\n<p>Espero que estos pasos te ayuden a manejar las emociones displacenteras.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Normalmente, a las emociones dolorosas (odio, rabia, envidia, enfado, desesperaci\u00f3n&#8230;) les oponemos resistencia y nos identificamos con ellas. Actuando de este modo, con el tiempo se establecen respuestas condicionadas que nos hacen reaccionar sin pensar a ciertos est\u00edmulos de manera inapropiada. Se estima que el tiempo que dura una emoci\u00f3n est\u00e1 entre 90 segundos y [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1737,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[54,14,13],"tags":[55,16],"class_list":["post-1736","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-emociones","category-meditacion","category-mindfulness","tag-gestion-emocional","tag-meditacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo manejar las emociones dolorosas - Consulta de Psicolog\u00eda Ana Garc\u00eda Rey<\/title>\n<meta name=\"description\" content=\"Podemos manejar las emociones dif\u00edciles mediante la observaci\u00f3n de nuestros pensamientos y sensaciones corporales.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/psicologiaanagarciarey.com\/index.php\/2021\/11\/06\/como-manejar-las-emociones-dolorosas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo manejar las emociones dolorosas - 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