{"id":2106,"date":"2016-07-11T22:11:31","date_gmt":"2016-07-11T21:11:31","guid":{"rendered":"http:\/\/psicopico.com\/?p=2106"},"modified":"2021-07-28T12:25:06","modified_gmt":"2021-07-28T11:25:06","slug":"solucionar-problemas-2","status":"publish","type":"post","link":"https:\/\/psicopico.com\/gl\/solucionar-problemas-2\/","title":{"rendered":"Como solucionar un problema en 5 sinxelas fases"},"content":{"rendered":"Te\u00f1o un problema, que fago? Usa a <strong>intelixencia emocional<\/strong>, que \u00e9 a capacidade para reco\u00f1ecer os sentimentos propios e alleos e utilizar esa intelixencia para saber xestionar nosas propias emoci\u00f3ns e aprender a controlar situaci\u00f3ns de alta carga emocional. Ao contrario do que se pensa, a intelixencia emocional p\u00f3dese traballar para mellorala, pero como todo, require de pr\u00e1ctica e o co\u00f1ecemento de certas t\u00e9cnicas que moitas veces han de ser guiadas por un profesional das emoci\u00f3ns: o psic\u00f3logo.<\/p>\n<p>Unha das t\u00e9cnicas para a mellora da intelixencia emocional son as chamadas t\u00e9cnicas de resoluci\u00f3n de problemas te\u00f1en como obxectivo desenvolver as seguintes habilidades:<\/p>\n<ul>\n<li>Identificaci\u00f3n da orixe do problema: as respostas emocionais negativas.<\/li>\n<li>Habilidade para xerar soluci\u00f3ns alternativas.<\/li>\n<li>Avaliaci\u00f3n da mellor alternativa.<\/li>\n<li>Habilidade para tomar decisi\u00f3ns e polas en pr\u00e1ctica.<\/li>\n<\/ul>\n<p>As t\u00e9cnicas de resoluci\u00f3n de problemas bas\u00e9anse na procura de soluci\u00f3ns o m\u00e1is eficaces posibles antes un problema mediante:<\/p>\n<p>Toma de perspectiva: a causa do problema non \u00e9 a situaci\u00f3n en si, sen\u00f3n a resposta inadecuada que damos antes unha situaci\u00f3n (por exemplo, gritar).<br \/>\nDescomposici\u00f3n do problema en submetas realistas: o obxectivo xeral adoita ser relacionado co benestar persoal m\u00e1is que coa situaci\u00f3n obxectiva.<br \/>\nAn\u00e1lise de bens-fins: buscar alternativas para cada unha das submetas. Hai que ordenar a informaci\u00f3n e medios dispo\u00f1ibles. Se se me estraga o coche unha soluci\u00f3n \u00e9 comprar outro, claro, pero quizais non te\u00f1a di\u00f1eiro para comprar un novo&#8230;e se o arranxo?<\/p>\n<h4>O t\u00e9cnica D&#8217;Zurilla e Goldfried<\/h4>\n<p>A t\u00e9cnica de soluci\u00f3n de problemas proposta por D&#8217;Zurilla e Goldfried (1971) consiste nun proceso bidireccional dividido en 5 fases de adestramento:<\/p>\n<ol>\n<li>Orientaci\u00f3n cara ao problema.<\/li>\n<li>Definici\u00f3n e formulaci\u00f3n do problema.<\/li>\n<li>Xeraci\u00f3n de alternativas de soluci\u00f3n.<\/li>\n<li>Toma de decisi\u00f3ns.<\/li>\n<li>Implementaci\u00f3n da soluci\u00f3n e verificaci\u00f3n.<\/li>\n<\/ol>\n<p><strong>1\u00ba Orientaci\u00f3n cara ao problema.<\/strong><\/p>\n<p>Primeiramente temos que identificar o problema, entendido este como unha resposta inadecuada que se d\u00e1 ante unha situaci\u00f3n determinada. \u00c9 dicir, o problema det\u00e9ctase polas emoci\u00f3ns negativas que xera. Preguntarse a un mesmo: como sinto ante unha determinada situaci\u00f3n? (traballo, familia, econom\u00eda, parella, sa\u00fade&#8230;). Se a resposta a esta pregunta \u00e9: mal, enfadado, triste, furioso, asustado, confundido, tenso&#8230; estamos ante un problema que deberemos de aceptar como parte das situaci\u00f3ns da nosa vida e que debemos de afrontar de maneira reflexiva.<\/p>\n<p><strong>2\u00ba Definici\u00f3n e formulaci\u00f3n do problema.<\/strong><\/p>\n<p>O seguinte paso \u00e9 a an\u00e1lise da situaci\u00f3n, a s\u00faa descrici\u00f3n detallada que xera o estado emocional negativo. As preguntas que hai que realizarse son: por que pasa esta situaci\u00f3n?; onde ocorre?; con que persoas ocorre?; cando ocorre? que fago cando ocorre? As respostas \u00e1s preguntas irannos orientando cara a unhas metas emocionais que nos levasen a conseguir a meta final: o benestar emocional. Escribe os obxectivos que resolven as t\u00faas preguntas.<\/p>\n<p><strong>3\u00ba Xeraci\u00f3n de alternativas de soluci\u00f3n.<\/strong><\/p>\n<p>Os conflitos p\u00f3dese solucionar de diversas maneiras, co cal hai que xerar todas as ideas posibles. Realizar unha tormenta de ideas (brainstorming) persoal para cada obxectivo ou submeta, cantas m\u00e1is ideas mellor. A cantidade xerar\u00e1 a calidade da soluci\u00f3n final e a diversidade de ideas aumentar\u00e1 o potencial de axustes das mesmas, incluso combin\u00e1ndoas cara \u00e1 soluci\u00f3n \u00f3ptima. Ollo!, tes que aprazar o xu\u00edzo final at\u00e9 terminar este proceso, \u00e9 un erro o entrar a valorar as ideas que se van xerando at\u00e9 non finalizar a fase por moi disparatadas ou inviables que parezan. Todas as ideas poden achegar elementos \u00e1 decisi\u00f3n final. Ter polo menos 10 ideas para cada obxectivo ser\u00eda unha cifra adecuada.<\/p>\n<p><strong>4\u00ba Toma de decisi\u00f3ns.<\/strong><\/p>\n<p>Agora tr\u00e1tase de analizar as posibles consecuencias de cada obxectivo, as mellores alternativas das expostas. Primeiramente faise unha criba para que queden unhas 3-4 alternativas, analizando as vantaxes e inconvenientes de cada unha delas. Hai que ter en conta as consecuencias para un mesma fronte as consecuencias para os outros, unha probabilidade estimada de que sexa eficaz esa alternativa e a probabilidade real de que se poida levar a cabo. Tr\u00e1tase de levalas a unha valoraci\u00f3n cuantitativa e subxectiva. Sempre as alternativas que repercuten nun mesmo ter\u00e1n sempre valor dobre. Podemos utilizar para iso algunha escala (0-10) ou puntuaje que xere unha &#8220;clasificaci\u00f3n&#8221; das alternativas para tomar a decisi\u00f3n. As que te\u00f1an m\u00e1is puntos en consecuencias positivas que negativas ser\u00e1n as que han de ser seleccionadas. Para saber que eliximos unha soluci\u00f3n \u00fatil podemos facernos estas preguntas:<\/p>\n<ul>\n<li>A idea \u00e9 pr\u00e1ctica e p\u00f3dese levar a cabo?<\/li>\n<li>\u00c9 realista?<\/li>\n<li>\u00c9 moi custosa?<\/li>\n<li>Canto tempo require?<\/li>\n<li>Pode ser implementada por ti mesmo ou require doutras persoas?<\/li>\n<li>As consecuencias que se anticipan da s\u00faa posta en pr\u00e1ctica levan a resolver o problema?<\/li>\n<\/ul>\n<p><strong>5\u00ba Implementaci\u00f3n da soluci\u00f3n e verificaci\u00f3n.<\/strong><\/p>\n<p>Chegou a hora de p\u00f3r en marcha a soluci\u00f3n elixida. Antes de nada debemos facer unha pequena planificaci\u00f3n dos pasos a seguir para poder ir valorando cales funcionan mellor e peor e relizar unha implantaci\u00f3n progresiva do plan de acci\u00f3n. O modelo que se pode utilizar \u00e9 a teor\u00eda do control e a concepci\u00f3n cognitivo-conductual do auto-contro, \u00e9 dicir:<\/p>\n<ol>\n<li>Execuci\u00f3n: posta en pr\u00e1ctica.<\/li>\n<li>Auto-observaci\u00f3n: observar a propia conduta e os resultados que se obte\u00f1en.<\/li>\n<li>Auto-avaliaci\u00f3n: comparar os resultados cos resultados anticipados previstos.<\/li>\n<li>Auto-reforzamento: se os resultados asem\u00e9llanse aos previstos \u00e9 hora de sentirnos orgullosos do traballo ben feito, pola contra non desistas e revisa o proceso das fases anteriores.<\/li>\n<\/ol>\n<p>Este tipo de t\u00e9cnicas demostrouse \u00fatil para a resoluci\u00f3n de conflitos de parella, conflitos laborais, fobia social, problemas cos fillos, atenci\u00f3n primaria, depresi\u00f3n, problemas relacionados coa dor, drogas, ansiedade ou diversos trastornos de personalidade. Todo o que sexa mellorar as t\u00faas habilidades emocionais ir\u00e1n en beneficio do teu benestar persoal.<\/p>\n<p>Se chegaches a ler at\u00e9 aqu\u00ed \u00e9 probable que penses algo as\u00ed como: &#8220;Vale, si, todo moi bonito pero eu non son capaz de realizalo.&#8221; \u00c9 certo que hai persoas que te\u00f1en m\u00e1is ou menos habilidades emocionais, e non por iso son mellores ou peores persoas. Hai xente que se mant\u00e9n en forma realizando exercicio en por si e outra que necesita dun preparador f\u00edsico para mellorar e ir a un ximnasio. Se non es capaz de mellorar as t\u00faas habilidades emocionais, por que non ir a un psic\u00f3logo a que che axude a exercitalas? Igual que che apuntas ao ximnasio tam\u00e9n te podes apuntar a un psic\u00f3logo. Quizais a longo prazo s\u00e1lgache m\u00e1is barato. E non comemos a ningu\u00e9n ;).<\/p>\n<p><span style=\"font-size: 8pt;\">_<\/span><\/p>\n<p><span style=\"font-size: 8pt;\">Referencias bibliogr\u00e1ficas<\/span><\/p>\n<p><span style=\"font-size: 8pt;\">Ruiz Fern\u00e1ndez, M\u00aa Anxos, D\u00edz Garc\u00eda, Marta Isabel; Villalobos Crespo, Arabella. Manual de T\u00e9cnicas de Intervenci\u00f3n Cognitivo-Conductuales. Ed. Descl\u00e9e De Brouwer (2012)<\/span>","protected":false},"excerpt":{"rendered":"<p>Te\u00f1o un problema, que fago? Usa a intelixencia emocional, que \u00e9 a capacidade para reco\u00f1ecer os sentimentos propios e alleos e utilizar esa intelixencia para saber xestionar nosas propias emoci\u00f3ns e aprender a controlar situaci\u00f3ns de alta carga emocional. Ao contrario do que se pensa, a intelixencia emocional p\u00f3dese traballar para mellorala, pero como todo, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2108,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[227,22,26],"tags":[47,347,61,71,345,192,348,346],"class_list":["post-2106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-autoayuda","category-inteligencia-emocional","category-organizaciones","tag-deporte-2","tag-hijos","tag-inteligencia-emocional","tag-organizaciones","tag-pareja","tag-problemas","tag-soluciones","tag-trabajo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo solucionar problemas en 5 fases<\/title>\n<meta name=\"description\" content=\"Usar 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