{"id":3356,"date":"2017-07-15T10:37:23","date_gmt":"2017-07-15T09:37:23","guid":{"rendered":"http:\/\/psicopico.com\/?p=3356"},"modified":"2019-06-27T14:35:04","modified_gmt":"2019-06-27T13:35:04","slug":"estrategias-afrontamiento-frente-al-estres","status":"publish","type":"post","link":"https:\/\/psicopico.com\/gl\/estrategias-afrontamiento-frente-al-estres\/","title":{"rendered":"Estratexias de afrontamiento frente ao estr\u00e9s."},"content":{"rendered":"Vivimos nunha sociedade acelerada na que parece que o que non vive tenso \u00e9 o fracasado. Andar sempre a lume de biqueira de traballo e de tarefas por facer converteuse en sin\u00f3nimo ficticio de \u00e9xito. Con todo, \u00e9 conveniente co\u00f1ecer <strong>estratexias para afrontar os niveis elevados de estr\u00e9s<\/strong>, xa que cando pasamos os niveis \u00f3ptimos de resistencia \u00e1 tensi\u00f3n poden xurdir problemas que rompan o equilibrio das nosas vidas.<\/p>\n<h2><strong>Definici\u00f3n de estr\u00e9s.<\/strong><\/h2>\n<p>O estr\u00e9s un proceso psicol\u00f3xico que se crea ante unha situaci\u00f3n esixente do organismo fronte \u00e1 cal non temos suficiente informaci\u00f3n ou respostas adecuadas para resolvela polo que se activan mecanismos psicofisiol\u00f3gicos que nos permiten recoller m\u00e1is informaci\u00f3n e procesala de forma m\u00e1is r\u00e1pida para resolver a demanda esixida de forma adecuada.<\/p>\n<p>O estr\u00e9s \u00e9 un proceso adaptativo que implica actividades emocionais e motivacionales que nos permite resolver problemas. \u00c9 por tanto beneficioso para as nosas vidas diarias, pero ten un l\u00edmite que si se excede pode ter repercusi\u00f3ns negativas sobre a sa\u00fade.<\/p>\n<p>A Organizaci\u00f3n Mundial da Sa\u00fade (OMS) def\u00edneo como un conxunto de reacci\u00f3ns fisiol\u00f3gicas que prepara ao organismo para a acci\u00f3n.<\/p>\n<p><span style=\"font-size: 10pt;\">&gt;&gt; Artigo relacionado: <a href=\"https:\/\/psicopico.com\/cuando-la-ansiedad-es-la-solucion-y-no-el-problema\/\">Cando a ansiedade \u00e9 a soluci\u00f3n e non o problema.<\/a><\/span><\/p>\n<h4><strong>Diferenzas entre tensi\u00f3ns e ansiedade.<\/strong><\/h4>\n<p>A <a href=\"https:\/\/psicopico.com\/la-falacia-de-las-preocupaciones-en-la-ansiedad-generalizada\/\"><strong>ansiedade<\/strong><\/a><strong>\u00a0<\/strong>require dos recursos da tensi\u00f3n para a s\u00faa afrontamiento polo que en ocasi\u00f3ns son dif\u00edciles de diferenciar, sobre todo en situaci\u00f3ns extremas de activaci\u00f3n. A principal diferenza entre tensi\u00f3n e ansiedade \u00e9 emocional. A tensi\u00f3n pode ter un ton hed\u00f3nico positivo ou negativo en funci\u00f3n da emoci\u00f3n que se necesite para liquidar a demanda. Con todo, a ansiedade o afecto mostrado sempre \u00e9 negativo. Ademais, a tensi\u00f3n \u00e9 un fen\u00f3meno proactivo e vers\u00e1til mentres que a de ansiedade \u00e9 unha situaci\u00f3n emocional carente de alternativas de resposta.<\/p>\n<h4><strong>S\u00edndrome xeral de adaptaci\u00f3n: efectos negativos da tensi\u00f3n.<\/strong><\/h4>\n<ul>\n<li><strong>Efectos f\u00edsicos<\/strong>: tensi\u00f3n muscular (pescozo, ombreiros, trapecios&#8230;); cefaleas tensionales; malestar estomacal; taquicardias; falta de aire; tremores, sudoraci\u00f3n, etc.<\/li>\n<li><strong>Efectos emocionais:<\/strong> irritabilidad, impaciencia, ansiedade, falta de concentraci\u00f3n, negativismo, falta de interese, etc.<\/li>\n<li><strong>Efectos comportamentales:<\/strong> trastornos do apetito; abuso de drogas; insomnio; aceleraci\u00f3n e bloqueos mentais; malas relaci\u00f3ns interpersoais.<\/li>\n<\/ul>\n<p>Simb\u00f3licamente, pod\u00e9molo comparar coa tensi\u00f3n f\u00edsica que unha goma el\u00e1stica soporta cando tiramos dela, a\u00ednda que \u00e9 capaz de volver ao seu estado natural de equilibrio si somet\u00e9mola a moita tensi\u00f3n pode chegar a romper.<\/p>\n<h2><strong>18 estratexias de afrontamiento fronte o estr\u00e9s.<\/strong><\/h2>\n<p>O<strong> afrontamiento<\/strong> ou <em>coping\u00a0<\/em>fronte o estr\u00e9s fai referencia ao esforzo cognitivo e conductual e de car\u00e1cter cambiante que se realiza para manexar as demandas espec\u00edficas externas ou internas que son avaliadas de forma desbordante para a persoa.<\/p>\n<p>Son diversas as estratexias de afrontamiento fronte \u00e1 tensi\u00f3n, recollemos aqu\u00ed as 18 estratexias m\u00e1is importantes segundo a ciencia recompiladas por Fern\u00e1ndez-Abascal (2003):<\/p>\n<ol>\n<li><strong>Reevaluaci\u00f3n positiva<\/strong>. Afrontamiento activo enfocado a crear un novo significado \u00e1 situaci\u00f3n problema, tentando sacar a parte positiva.<\/li>\n<li><strong>Reacci\u00f3n depresiva<\/strong>. A persoa sente desbordada pola situaci\u00f3n e enf\u00f3caa de maneira pesimista.<\/li>\n<li><strong>Negaci\u00f3n.<\/strong> Ausencia de aceptaci\u00f3n do problema, polo que se evita distorsionando a realidade para que a s\u00faa valoraci\u00f3n sexa acorde coa nosa valoraci\u00f3n.<\/li>\n<li><strong>Planificaci\u00f3n.<\/strong> An\u00e1lise racional do problema para xerar estratexias que poidan alterar a situaci\u00f3n problema.<\/li>\n<li><strong>Conformismo<\/strong>. D\u00e1se cando o individuo ten sensaci\u00f3n de falta de control persoal sobre as consecuencias do problema e acepta a situaci\u00f3n tal e como v\u00e9n.<\/li>\n<li><strong>Desconexi\u00f3n mental<\/strong>. Pensamentos distractivos para evitar pensar no problema. \u00c9 o que sucede cando aplicamos a <a href=\"https:\/\/psicopico.com\/intenta-no-pensar-en-un-oso-polar\/\"><strong>t\u00e9cnica do oso polar<\/strong><\/a>.<\/li>\n<li><strong>Desenvolvemento persoal.<\/strong> A situaci\u00f3n sup\u00f3n un est\u00edmulo de aprendizaxe que serve para mellorar as nosas capacidades persoais.<\/li>\n<li><strong>Control emocional<\/strong>. Regularizaci\u00f3n dos recursos para mamenar ou ocultar os nosos sentimentos.<\/li>\n<li><strong>Distanciamento<\/strong>. Supresi\u00f3n cognitiva dos efectos emocionais que carrexa o problema.<\/li>\n<li><strong>Supresi\u00f3n de actividades distractoras<\/strong>. Procura de soluci\u00f3ns centr\u00e1ndose exclusivamente no problema obxectivo.<\/li>\n<li><strong>Refrear o afrontamiento<\/strong>. Non facer nada ata que non se te\u00f1a m\u00e1is informaci\u00f3n sobre o problema.<\/li>\n<li><strong>Evitar o afrontamiento.<\/strong> Non facer nada pero coa previsi\u00f3n de que calquera cousa que fagamos pode empeorar a situaci\u00f3n.<\/li>\n<li><strong>Resoluci\u00f3n do problema.<\/strong> Realizaci\u00f3n dunha acci\u00f3n directa e racional para solucionar o problema.<\/li>\n<li><strong>Apoio social ao problema.<\/strong> Buscar informaci\u00f3n e consello nos demais sobre as posibles soluci\u00f3ns ao problema.<\/li>\n<li><strong>Desconexi\u00f3n comportamental<\/strong>. Evitaci\u00f3n da soluci\u00f3n ao problema.<\/li>\n<li><strong>Expresi\u00f3n emocional.<\/strong> Manifestaci\u00f3ns expresivas da reacci\u00f3n emocional froito do problema.<\/li>\n<li><strong>Apoio social emocional.<\/strong> Procura de comprensi\u00f3n nos demais sobre a situaci\u00f3n problema.<\/li>\n<li><strong>Resposta paliativa.<\/strong> Procura de situaci\u00f3ns que evitan a situaci\u00f3n estresante ou nos fan sentir mellor (comer, fumar, beber&#8230;)<\/li>\n<\/ol>\n<p>Como se pode observar non todas as respostas de afrontamiento, a\u00ednda que te\u00f1an \u00e9xito para aliviar a tensi\u00f3n poden ter efectos negativos, coma se de efectos secundarios trat\u00e1sese polo que o propia afrontamiento si non \u00e9 en positivo p\u00f3dese volver patol\u00f3xico. Si unha estratexia funciona manterase en repetidas ocasi\u00f3ns polo que elixir a m\u00e1is saudable e a que nos achegue maior <a href=\"https:\/\/psicopico.com\/resiliencia-factores-de-mejora\/\"><strong>resiliencia\u00a0<\/strong><\/a>ser\u00e1 clave para caer en resoluci\u00f3ns de problemas vanales e pouco construtivas para o noso desenvolvemento persoal.<\/p>\n<p><span style=\"font-size: 10pt;\">&gt;&gt; Artigo relacionado: <a href=\"https:\/\/psicopico.com\/resiliencia-factores-de-mejora\/\">Resiliencia: factores de mellora.<\/a>\u00a0<\/span><\/p>\n<h2><strong>Sa\u00fade e estr\u00e9s: persoas con alta resistencia \u00e1 tensi\u00f3n.<\/strong><\/h2>\n<p>En xeral, as persoas cunha predisposici\u00f3n saudable ante situaci\u00f3ns estresantes confiren certas caracter\u00edsticas de personalidade resistentes \u00e1 tensi\u00f3n que xeralmente se basean en posu\u00edr crenzas persoais nas que predominan a sensaci\u00f3n de dominio (<strong>locus de control interno<\/strong>) e a confianza na resoluci\u00f3n do problema (<a href=\"https:\/\/psicopico.com\/autoeficacia-profesional-empujon-hacia-exito-laboral\/\"><strong>autoeficacia<\/strong><\/a>). A estes dous trazos \u00fanenselles trazos da personalidade como o <a href=\"https:\/\/psicopico.com\/frases-vida-efectos-funciones\/\"><strong>optimismo<\/strong><\/a> ou un <strong>bo sentido de coherencia<\/strong>. Tendo en conta estes trazos poderiamos dicir que as persoas con alta resistencia \u00e1 tensi\u00f3n comparten este catro caracter\u00edsticas principais:<\/p>\n<ul>\n<li><strong>Aceptan os cambios<\/strong>. Xa sexan positivos ou negativos. Son percibidos como algo inevitable da vida. Para estas persoas os cambios poden ser unha oportunidade de crecemento m\u00e1is que unha ameaza \u00e1 s\u00faa propia persoa. Son persoas cunha alta <a href=\"https:\/\/psicopico.com\/resiliencia-factores-de-mejora\/\"><strong>resiliencia<\/strong><\/a>.<\/li>\n<li><strong>Non son catastrofistas<\/strong>. Non fan avaliaci\u00f3ns negativas e sen remedio.<\/li>\n<li>Te\u00f1en unha alta <a href=\"https:\/\/psicopico.com\/autoeficacia-profesional-empujon-hacia-exito-laboral\/\"><strong>autoeficacia percibida<\/strong><\/a>. \u00c9 dicir, conf\u00edan nas s\u00faas propias capacidades para solucionar problemas. Perc\u00edbense como persoas valiosas.<\/li>\n<li><strong>Son seres sociais<\/strong>. senten fortemente involucrados con familia, amigos ou compa\u00f1eiros polo que a s\u00faa rede de apoio \u00e9 ampla.<\/li>\n<li><strong>Alto sentido do compromiso<\/strong>. Son persoas con alta capacidade de dedicaci\u00f3n e direcci\u00f3n na s\u00faa vida e obxectivos persoais.<\/li>\n<\/ul>\n<p>_<\/p>\n<p><span style=\"font-size: 8pt;\">Referencias:\u00a0<\/span><\/p>\n<p><span style=\"font-size: 8pt;\">Fern\u00e1ndez-Abascal, E.G., Jim\u00e9nez, M.P., Mart\u00edn M.D. (2003). Emoci\u00f3n y Motivaci\u00f3n: La adaptaci\u00f3n humana. Madrid: Ed. Centro de Estudios Ram\u00f3n Areces.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&gt;&gt; Artigo relacionado: <a href=\"https:\/\/psicopico.com\/autoeficacia-profesional-empujon-hacia-exito-laboral\/\">Autoeficacia profesional: un empux\u00f3n cara ao \u00e9xito laboral.<\/a>","protected":false},"excerpt":{"rendered":"<p>Vivimos nunha sociedade acelerada na que parece que o que non vive tenso \u00e9 o fracasado. Andar sempre a lume de biqueira de traballo e de tarefas por facer converteuse en sin\u00f3nimo ficticio de \u00e9xito. Con todo, \u00e9 conveniente co\u00f1ecer estratexias para afrontar os niveis elevados de estr\u00e9s, xa que cando pasamos os niveis \u00f3ptimos [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3357,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[93],"tags":[35,342,11,195],"class_list":["post-3356","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud","tag-ansiedad-2","tag-estres","tag-psicologia","tag-salud"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Estratexias de afrontamiento frente ao estr\u00e9s. - PsicoPico<\/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:\/\/psicopico.com\/en\/estrategias-afrontamiento-frente-al-estres\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Estratexias de afrontamiento frente ao estr\u00e9s. - PsicoPico\" \/>\n<meta property=\"og:description\" content=\"Vivimos nunha sociedade acelerada na que parece que o que non vive tenso \u00e9 o fracasado. Andar sempre a lume de biqueira de traballo e de tarefas por facer converteuse en sin\u00f3nimo ficticio de \u00e9xito. Con todo, \u00e9 conveniente co\u00f1ecer estratexias para afrontar os niveis elevados de estr\u00e9s, xa que cando pasamos os niveis \u00f3ptimos [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/psicopico.com\/en\/estrategias-afrontamiento-frente-al-estres\/\" \/>\n<meta property=\"og:site_name\" content=\"PsicoPico\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/es-la.facebook.com\/psicopicopsicologia\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/psicopicopsicologia\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-07-15T09:37:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-06-27T13:35:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/psicopico.com\/wp-content\/uploads\/2017\/07\/como-afrontar-el-estr\u00e9s.jpg?fit=1280%2C818&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"818\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Iv\u00e1n Pico\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@psicopico\" \/>\n<meta name=\"twitter:site\" content=\"@psicopico\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Iv\u00e1n Pico\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/psicopico.com\\\/en\\\/estrategias-afrontamiento-frente-al-estres\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/psicopico.com\\\/en\\\/estrategias-afrontamiento-frente-al-estres\\\/\"},\"author\":{\"name\":\"Iv\u00e1n Pico\",\"@id\":\"https:\\\/\\\/psicopico.com\\\/#\\\/schema\\\/person\\\/e90a6b8840bf0a67abfaa95093cbda44\"},\"headline\":\"Estratexias de afrontamiento frente ao estr\u00e9s.\",\"datePublished\":\"2017-07-15T09:37:23+00:00\",\"dateModified\":\"2019-06-27T13:35:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/psicopico.com\\\/en\\\/estrategias-afrontamiento-frente-al-estres\\\/\"},\"wordCount\":3570,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\\\/\\\/psicopico.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/psicopico.com\\\/en\\\/estrategias-afrontamiento-frente-al-estres\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/psicopico.com\\\/wp-content\\\/uploads\\\/2017\\\/07\\\/como-afrontar-el-estr%C3%A9s.jpg?fit=1280%2C818&ssl=1\",\"keywords\":[\"ansiedade\",\"estr\u00e9s\",\"Psicolox\u00eda\",\"Sa\u00fade\"],\"articleSection\":[\"Sa\u00fade\"],\"inLanguage\":\"gal-GAL\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/psicopico.com\\\/en\\\/estrategias-afrontamiento-frente-al-estres\\\/#respond\"]}]},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\\\/\\\/psicopico.com\\\/en\\\/estrategias-afrontamiento-frente-al-estres\\\/\",\"url\":\"https:\\\/\\\/psicopico.com\\\/en\\\/estrategias-afrontamiento-frente-al-estres\\\/\",\"name\":\"Estratexias de afrontamiento frente ao estr\u00e9s. - 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