{"id":10166,"date":"2020-04-21T15:24:33","date_gmt":"2020-04-21T19:24:33","guid":{"rendered":"https:\/\/fireflyin.org\/?p=10166"},"modified":"2025-02-25T12:06:52","modified_gmt":"2025-02-25T17:06:52","slug":"techniques-to-combat-anxiety","status":"publish","type":"post","link":"https:\/\/fireflyin.org\/es\/resources\/news-library\/techniques-to-combat-anxiety\/","title":{"rendered":"T\u00c9CNICAS PARA COMBATIR LA ANSIEDAD"},"content":{"rendered":"<p>Autora: Masha Nelson; Terapeuta basado en el hogar<\/p>\n<p>&nbsp;<\/p>\n<p>Actualmente estamos viviendo un momento preocupante e incierto. Para salir de esto m\u00e1s fuertes, debemos encontrar formas de lidiar con nuestra ansiedad y estr\u00e9s de manera eficiente. Durante este tiempo, combatir nuestra ansiedad es tan importante como el distanciamiento social. Si no tenemos el control de nuestras mentes, esto afecta nuestros cuerpos y eventualmente podr\u00eda enfermarnos f\u00edsicamente. La ansiedad se correlaciona directamente con el estr\u00e9s, y de acuerdo con la\u00a0<a href=\"https:\/\/adaa.org\/\">Asociaci\u00f3n de Ansiedad y Depresi\u00f3n de Am\u00e9rica\u00a0<\/a>(ADAA), \u201cel estr\u00e9s cr\u00f3nico puede afectar su salud, causando s\u00edntomas que van desde dolores de cabeza, presi\u00f3n arterial alta y dolor en el pecho hasta palpitaciones, erupciones en la piel y falta de sue\u00f1o\u201d. Experimentar estas condiciones estresantes podr\u00eda hacerlo m\u00e1s susceptible a la enfermedad y estamos aqu\u00ed para ayudarlo a evitar que se convierta en otra estad\u00edstica de coronavirus. A continuaci\u00f3n, encontrar\u00e1 algunos de mis reductores de ansiedad favoritos personales para mantener el control del cuerpo y la mente.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>T\u00e9cnicamente somos m\u00e1quinas. El cuerpo est\u00e1 dise\u00f1ado para que todas nuestras partes trabajen juntas. Entonces, al igual que un autom\u00f3vil, si algo sale mal y se ignora, provoca da\u00f1os. Pero los cuerpos humanos no vienen con una luz de &quot;revisar el motor&quot;, por lo que es importante comprender las se\u00f1ales de angustia de nuestro cuerpo. Hacer inventarios de rutina de sus sensaciones corporales lo ayuda a observar lo que sucede f\u00edsica y emocionalmente. Aprovecha el conocimiento de que la mente afecta al cuerpo y util\u00edzalo para curarte a ti mismo: como el v\u00ednculo entre la ansiedad y tu estado f\u00edsico. Al final de una pr\u00e1ctica de yoga, es com\u00fan acostarse en una postura de tabla y liberar la tensi\u00f3n corporal. Para practicar por su cuenta, lleve una conciencia relajante a cada parte del cuerpo, comenzando con la coronilla y bajando hasta los dedos de los pies. Este ejercicio enciende la conciencia de partes del cuerpo en las que a menudo no pensamos y ayuda a aliviar la tensi\u00f3n que ni siquiera sabemos que llevamos. Este ejercicio se puede hacer sentado o acostado.<strong>Intenta incorporar esta t\u00e9cnica antes de acostarte o despu\u00e9s de despertarte.\u00a0<\/strong>para convertirlo en un h\u00e1bito. Pero puedes hacer una versi\u00f3n de esta t\u00e9cnica pr\u00e1cticamente en cualquier lugar.<\/li>\n<\/ul>\n<p>Para aprender m\u00e1s y seguir una meditaci\u00f3n guiada,\u00a0<a href=\"https:\/\/youtu.be\/QS2yDmWk0vs\">haga clic aqu\u00ed.<\/a><\/p>\n<ul>\n<li>Una de las cosas m\u00e1s sabias que me dijo mi mam\u00e1 mientras crec\u00eda fue\u00a0<strong>no para resolver problemas antes de dormir.<\/strong>Por dif\u00edcil que parezca, se vuelve m\u00e1s f\u00e1cil con el tiempo para guardar las preocupaciones muy, muy lejos durante la noche. Quedarse despierto, mirar las redes sociales y buscar en Google sus problemas no solo le quitar\u00e1 tiempo para dormir, sino que tambi\u00e9n alimentar\u00e1 la ansiedad. Hacer una lista de cosas por hacer para la ma\u00f1ana le indica a su cerebro que sus preocupaciones e inquietudes est\u00e1n anotadas y se tratar\u00e1n m\u00e1s tarde. No intentes concentrarte en c\u00f3mo arreglarlo todo, sino en cu\u00e1ndo, como ma\u00f1ana. Concentrarse en el &quot;c\u00f3mo&quot; crea m\u00e1s ansiedad contraproducente. La mejor manera de pacificar el cerebro es darle maneras de \u201capagarse\u201d. Un ejercicio llamado \u201c4-7-8\u201d aquieta tu mente y te hace sentir somnoliento, \u00a1as\u00ed que no hagas \u201c4-7-8\u201d y manejes!<\/li>\n<\/ul>\n<p>Para saber m\u00e1s sobre esta t\u00e9cnica,\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324417\">haga clic aqu\u00ed.<\/a><\/p>\n<ul>\n<li>Nuestro cerebro es capaz de reestructurar y reparar algunos de los da\u00f1os causados por circunstancias internas o externas. El concepto se llama neuroplasticidad. De acuerdo a\u00a0<a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=40362\">William C. Shiel Jr., MD, FACP, FACR<\/a>, el cerebro tiene la capacidad de \u201creorganizarse formando nuevas conexiones neuronales a lo largo de la vida\u201d. El cerebro se cura a s\u00ed mismo identificando un problema en un lado del cerebro y forma una nueva conexi\u00f3n entre las c\u00e9lulas cerebrales. Esto toma tiempo, pero de alguna manera\u00a0<strong>\u00a1el cerebro sabe d\u00f3nde y c\u00f3mo arreglarse!<\/strong>Esto significa que el cerebro puede ser m\u00e1s poderoso que nuestros cuerpos. Cuando se corta una extremidad, nuestro cuerpo no puede desarrollar una nueva, pero nuestro cerebro establece nuevas conexiones todo el tiempo. Aprovecha este poder desviando tus preocupaciones hacia h\u00e1bitos saludables. El h\u00e1bito debe ser lo suficientemente dif\u00edcil como para ocupar por completo la mente, pero lo suficientemente f\u00e1cil como para que no te rindas y vuelvas a preocuparte. Por ejemplo, contar hacia atr\u00e1s desde 1000 restando 7. Esto va mucho m\u00e1s r\u00e1pido una vez que aprendes a hacerlo y se puede hacer sin papel ni calculadora. Si este ejercicio se realiza cada vez que aparece un bucle ansioso, el cerebro comenzar\u00e1 a cambiar autom\u00e1ticamente al ejercicio sin perderse en pensamientos ansiosos. Sabr\u00e1s que lo has hecho bien si empiezas a contar hacia atr\u00e1s aparentemente de la nada. Una vez que esto sucede, t\u00fa y tu cerebro est\u00e1n trabajando en equipo.<\/li>\n<\/ul>\n<p>Para obtener m\u00e1s informaci\u00f3n sobre c\u00f3mo volver a cablear su cerebro,\u00a0<a href=\"https:\/\/www.inc.com\/amy-morin\/how-to-train-yourself-to-think-differently-permanently-rewire-your-brain-according-to-science.html\">haga clic aqu\u00ed<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p>A medida que avanzamos, debemos aprender a hacer frente y adaptarnos a lo que se avecina. La mejor manera de prepararse es desarrollar herramientas para hacer frente a la ansiedad y ser consciente de lo que nuestro cuerpo necesita.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Actualmente vivimos un momento preocupante e incierto. Para salir de esto m\u00e1s fuertes, debemos encontrar formas de afrontar nuestra ansiedad y estr\u00e9s de manera eficiente. Durante este tiempo, combatir nuestra ansiedad es tan importante como el distanciamiento social. Si no tenemos control de nuestra mente, esto afecta nuestro cuerpo y eventualmente podr\u00eda enfermarnos f\u00edsicamente. La ansiedad se correlaciona directamente con el estr\u00e9s y, seg\u00fan la Asociaci\u00f3n Estadounidense de Ansiedad y Depresi\u00f3n (ADAA), \u201cel estr\u00e9s cr\u00f3nico puede afectar su salud y causar s\u00edntomas que van desde dolores de cabeza, presi\u00f3n arterial alta y dolor en el pecho hasta palpitaciones del coraz\u00f3n, erupciones cut\u00e1neas y p\u00e9rdida de energ\u00eda\u201d. dormir.&quot; Experimentar estas condiciones estresantes podr\u00eda hacerte m\u00e1s susceptible a las enfermedades y estamos aqu\u00ed para ayudarte a evitar que te conviertas en otra estad\u00edstica del coronavirus. A continuaci\u00f3n, encontrar\u00e1 algunos de mis reductores de ansiedad favoritos para mantener el control del cuerpo y la mente.<\/p>","protected":false},"author":19,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-10166","post","type-post","status-publish","format-standard","hentry","category-mental-health-selfcare"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TECHNIQUES TO COMBAT ANXIETY - Firefly Children and Family Alliance<\/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:\/\/fireflyin.org\/es\/resources\/news-library\/techniques-to-combat-anxiety\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TECHNIQUES TO COMBAT ANXIETY - Firefly Children and Family Alliance\" \/>\n<meta property=\"og:description\" content=\"We are currently experiencing a troubling and uncertain time. In order to come out of this stronger, we need to figure out ways to cope with our anxiety and stress efficiently. During this time, combating our anxiety is equally as important as social distancing. If we do not have control of our minds, it affects our bodies and could eventually make us physically sick. Anxiety directly correlates with stress, and according to the Anxiety and Depression Association of America (ADAA), \u201cchronic stress can affect your health, causing symptoms from headaches, high blood pressure, and chest pain to heart palpitations, skin rashes, and loss of sleep.\u201d Experiencing these stressful conditions could make you more susceptible to illness and we\u2019re here to help prevent you from becoming another coronavirus statistic. Below, you will find some of my personal favorite anxiety reducers for staying in control of the body and mind.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fireflyin.org\/es\/resources\/news-library\/techniques-to-combat-anxiety\/\" \/>\n<meta property=\"og:site_name\" content=\"Firefly Children and Family Alliance\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-21T19:24:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-25T17:06:52+00:00\" \/>\n<meta name=\"author\" content=\"Firefly Children and Family Alliance\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Firefly Children and Family Alliance\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/fireflyin.org\\\/resources\\\/news-library\\\/techniques-to-combat-anxiety\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/fireflyin.org\\\/resources\\\/news-library\\\/techniques-to-combat-anxiety\\\/\"},\"author\":{\"name\":\"Firefly Children and Family Alliance\",\"@id\":\"https:\\\/\\\/fireflyin.org\\\/#\\\/schema\\\/person\\\/4a0a717d05ab7bca77c74ce89ec295bf\"},\"headline\":\"TECHNIQUES TO COMBAT ANXIETY\",\"datePublished\":\"2020-04-21T19:24:33+00:00\",\"dateModified\":\"2025-02-25T17:06:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/fireflyin.org\\\/resources\\\/news-library\\\/techniques-to-combat-anxiety\\\/\"},\"wordCount\":817,\"commentCount\":0,\"articleSection\":[\"Mental Health &amp; 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