Autocuidado, clave para adaptar la salud mental al confinamiento
En los últimos meses de confinamiento el estrés y la depresión se intensificaron ante la situación de miedo e incertidumbre que genera la pandemia, por lo que Juan José Sánchez Sosa de la Facultad de Psicología (FP) de la Universidad Nacional Autónoma de México (UNAM) recomendó la aplicación de comportamientos adaptativos y autocuidado.
El doctor honoris causa expuso durante el conversatorio virtual “Depresión en tiempos de pandemia” que en la actualidad vivimos un estrés crónico producido por los efectos del confinamiento de manera cotidiana, aunado a otro tipo de estrés agudo que se manifiesta ante la presencia de sucesos amenazantes, como es el caso del número de muertes o descubrimientos no alentadores sobre el SARS-CoV-2.
“Nos amenaza dar positivo a Covid-19, tener síntomas, la enfermedad o el deceso de un ser querido y las noticias de un empeoramiento de la pandemia”, detalló el doctor en Psicología y Desarrollo Humano por parte de la Universidad de Kansas, durante la conferencia organizada por el Centro Regional de Investigaciones Multidisciplinarias (CRIM).
Foto: DGCS UNAM
Durante la charla, el experto refirió que el estrés es la tensión creada por un cambio ambiental interno o externo, a través del cual nuestra existencia organizada y rutinaria se ve amenazada y requiere de adaptación inmediata, por lo que reaccionamos por medio de la ansiedad, enojo, violencia, irritabilidad, intolerancia, hiperreactividad, problemas de concentración y gastrointestinales, síntomas depresivos, insomnio y debilitamiento del sistema inmune.
Otro de los factores que intensifican la presencia del estrés son la falta de interacción con otras personas y el desinterés de socializar, así como el exceso en el consumo de sustancias estimulantes o ansiolíticas -alcohol, tabaco, cafeína, somníferos y fármacos- para atenuar la angustia emocional.
Autocuidado para enfrentar los estragos psicológicos del confinamiento
El manejo de la situación varía según cada individuo. Hay quienes son intolerables ante un malestar “normal” o leve, otros tienen interpretaciones catastróficas de la realidad e incluso algunas personas minimizan lo que está ocurriendo.
Foto: DGCS UNAM
Por lo que, Sánchez Sosa consideró que además de las medidas de higiene y distanciamiento social, debe aplicarse un ejercicio de autoanálisis en el cual, nos interroguemos lo que nos molesta para así internalizar el problema y buscar la forma de afrontarlo.
“Un buen ejercicio es identificar lo que necesitamos y cuestionarnos qué queremos lograr, ubicar si hay algo concreto que cambiar o es sólo una idea. También ayuda nuestra capacidad de apoyo y regulación, y plantearnos qué le diría a un amigo si estuviera en la situación en que me encuentro, qué necesito ahora y qué puedo hacer para conseguirlo”, agregó.
Por último, la actividad física, propiciar la comunicación con familiares y amigos, cuidar el sueño —al reducir la estimulación de actividades al acercarse la hora de dormir, relajación muscular y practicar la respiración diafragmática— son elementos que también forman parte del autocuidado y aconsejó el experto.
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