{"id":1878,"date":"2020-05-20T08:16:21","date_gmt":"2020-05-20T14:16:21","guid":{"rendered":"http:\/\/127.0.0.1\/contratiempo\/como-manejar-el-estres-por-la-cuarentena\/"},"modified":"2020-05-20T08:16:21","modified_gmt":"2020-05-20T14:16:21","slug":"como-manejar-el-estres-por-la-cuarentena","status":"publish","type":"post","link":"https:\/\/content.iberopuebla.mx\/contratiempo\/como-manejar-el-estres-por-la-cuarentena\/","title":{"rendered":"\u00bfC\u00f3mo manejar el estr\u00e9s por la cuarentena?"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-large wp-image-1879\" src=\"http:\/\/micrositios.iberopuebla.mx\/contratiempo\/wp-content\/uploads\/2020\/05\/salud-mental-1024x569.jpg\" alt=\"\" width=\"1024\" height=\"569\" \/><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: right;\"><em>Por Ana Itzel Garcia Roque<\/em><\/p>\n<p>En estos tiempos que estamos viviendo, donde la cuarentena es algo nuevo para nosotros, sobre todo por ser la primera vez para muchos en vivir algo as\u00ed, se puede presentar un estr\u00e9s que sea distinto a \u00e9l que estamos acostumbrados o incluso podemos considerarlo algo anormal por la situaci\u00f3n en la que estamos.<\/p>\n<p>El Instituto Nacional de Transparencia, Acceso a la Informaci\u00f3n y Protecci\u00f3n de Datos Personales (INAI) public\u00f3 el documento <em>#QuedateEnCasa, sugerencias de actividades para realizar durante la contingencia sanitaria<\/em> en el que se explica que el estr\u00e9s puede manifestarse por las siguientes razones:<\/p>\n<ul>\n<li>Temor y preocupaci\u00f3n constante por la salud propia y de seres queridos.<\/li>\n<li>Pensamientos catastr\u00f3ficos al presentar malestar f\u00edsico.<\/li>\n<li>Cambios en los patrones de sue\u00f1o y alimentaci\u00f3n.<\/li>\n<li>Dificultad para concentrarse o establecer una rutina diaria.<\/li>\n<li>Empeoramiento de los problemas de salud cr\u00f3nicos.<\/li>\n<li>Mayor uso de alcohol, tabaco u otras drogas.<\/li>\n<li>Agudizaci\u00f3n de problemas no resueltos con las personas con quien se vive.<\/li>\n<\/ul>\n<p>Ante estas preocupaciones y cambios en nuestra rutina lo que se recomienda es:<\/p>\n<p><em>Generar una rutina diaria<\/em>: Este plan puede ayudar a establecer orden en los horarios de comida y sue\u00f1o, principalmente, adem\u00e1s de que ayudar\u00e1 a llevar un control de actividades que hacer como ejercicio, trabajo, asistir a clases en l\u00ednea, realizar tareas y tener un tiempo de ocio.<\/p>\n<p><em>Dedicar un tiempo no mayor a uno hora diaria a informarte, leer, escuchar o ver noticias<\/em>: esto incluye las noticias en redes sociales que est\u00e9n relacionadas con la pandemia, sobre todo por la exaltaci\u00f3n que te puede provocar las fake news. Inf\u00f3rmate en fuentes confiables y oficiales como: coronavirus.gob.mx y <a href=\"http:\/\/www.who.int\/es\">www.who.int\/es<\/a><\/p>\n<p><em>Atender tu cuerpo<\/em>: cuidarlo realizando actividades como la meditaci\u00f3n, seguir un r\u00e9gimen de alimentaci\u00f3n saludable y balanceado, ya que es com\u00fan caer en la gula de los snacks para pasar el rato, pero a la larga esto no es saludable, dormir al menos seis o siete horas diarias, as\u00ed como hacer ejercicio regularmente te ayudar\u00e1 a despejar la mente y evitar el consumo alcohol y drogas, igualmente evitar la comida rica en az\u00facares y carbohidratos.<\/p>\n<p><em>Equilibrar los ratos de ocio con tu rutina diaria<\/em>: as\u00ed no caer\u00e1s en la culpabilidad que te da el no terminar una tarea a tiempo e incluso podr\u00e1s sentirte mucho m\u00e1s productivo.<\/p>\n<p><em>Expresa tus preocupaciones<\/em>: habla con personas en quienes conf\u00edes acerca de c\u00f3mo te sientes, qu\u00e9 te preocupa, c\u00f3mo crees que te est\u00e1 afectando la situaci\u00f3n y lib\u00e9rarte de ellas, no las cargues todas en tu mente.<\/p>\n<p>&nbsp;<\/p>\n<p>Si, por otro lado, los factores que causan el estr\u00e9s son el establecimiento de una nueva rutina con seres queridos, el aislamiento social, evitar el contacto f\u00edsico, el seguimiento de medida higi\u00e9nicas especiales, la vulnerabilidad ante la situaci\u00f3n ya sea propia o de alguien cercano y el home office, en el documento se incluyen las siguientes recomendaciones del psic\u00f3logo Arturo Rodr\u00edguez G\u00f3mez:<\/p>\n<ul>\n<li>Identificar emociones (ansiedad, irritabilidad, miedo, preocupaci\u00f3n y\/o tristeza) creando un espacio para validar y gestionar la experiencia ante ellas.<\/li>\n<li>Retomar el sentido de \u201ccontrol\u201d, cuidando las medidas de higiene y estableciendo rutinas personales y en familia.<\/li>\n<li>Administraci\u00f3n adecuada de las finanzas.<\/li>\n<li>No realizar compras de p\u00e1nico, en cambio solo hay que identificar los productos de primera necesidad, realizar una lista y seguirla.<\/li>\n<li>Contactar y conversar creativamente con familiares, pareja, hijos, compa\u00f1eros de hogar y amigos a trav\u00e9s de nuevas tecnolog\u00edas o de las llamadas convencionales como facilitadores de cercan\u00eda.<\/li>\n<li>Evitar la saturaci\u00f3n de noticias, es importante no caer en rumores y\/o difundirlos.<\/li>\n<li>Practicar la respiraci\u00f3n diafragm\u00e1tica para enfrentar la ansiedad, inhala por la nariz notar\u00e1s que tu zona abdominal se expande, ret\u00e9n seis segundos y exhala lentamente por la boca tu zona abdominal regresar\u00e1 a su posici\u00f3n original, repite cinco veces, tres veces al d\u00eda.<\/li>\n<li>Darle espacio al buen humor con pel\u00edculas, podcasts, series, shows y an\u00e9cdotas.<\/li>\n<li>Crear momentos de recreaci\u00f3n en casa a partir de juegos de mesa, jugar con tu mascota, retomar intereses como aprender un idioma, una nueva receta, leer o realizar ejercicio.<\/li>\n<\/ul>\n<p>Todas estas medidas est\u00e1n pensadas para que desde casa se pueda manejar el estr\u00e9s, pero es importante recordar que si se padece de alg\u00fan trastorno o en todo caso si la ansiedad y el estr\u00e9s que se sienten son muy intensos y agobiantes, lo ideal contactar a un especialista como primer paso.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Referencias:<\/strong><\/p>\n<p>Instituto Nacional de Transparencia, Acceso a la Informaci\u00f3n y Protecci\u00f3n de Datos Personales. \u201c#QuedateEnCasa, sugerencias de actividades para realizar durante la contingencia sanitaria\u201d Recuperado de: <a href=\"http:\/\/inicio.inai.org.mx\/nuevo\/RecomendacionesINAICOVID19.pdf\">http:\/\/inicio.inai.org.mx\/nuevo\/RecomendacionesINAICOVID19.pdf<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Por Ana Itzel Garcia Roque En estos tiempos que estamos viviendo, donde la cuarentena es algo nuevo para nosotros, 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