Canalizar y gestionar sentimientos y emociones nos ayudará no solo a conocernos mejor sino a afrontar la vida de una forma más equilibrada.
Cada uno tenemos nuestra forma de afrontar los sentimientos y emociones, a cada persona le cuesta más o menos aceptar, compartir o exteriorizar unos sentimientos que otros. Hay personas emocionalmente muy sensibles pero que tienen gran capacidad para gestionar adecuadamente sus sentimientos, expresarse y entender a los demás, por el contrario hay otro tipo de personas a quienes las emociones les desbordan, que no son capaces de canalizar o exteriorizarlo a tiempo, lo que les lleva a una frustración que les impide reaccionar de manera coherente. Si te sientes identificado con una u otra opción sigue leyendo.
En este artículo no encontrarás los clásicos consejos de lo que debes hacer sino los mecanismos y técnicas reales para ponerlo en marcha. En primer lugar vamos a distinguir entre sentimiento, emoción y cómo enfrentarnos a ellos de manera global. Veremos cómo localizar e interpretar las emociones, cómo debemos actuar, cómo controlar las emociones, técnicas que funcionan y que no y ¿Qué pensar si ya hemos caído?
Reprogramando el cerebro.
Índice de contenidos
¿Qué son las emociones?
Dentro del mundo afectivo podemos definir emoción como una reacción relativamente corta ante un estímulo, si las dejamos vagar libremente por nuestra vida la pueden descontrolar por completo y no dejarnos actuar con claridad. Según demuestran diversos estudios, las emociones juegan un papel fundamental en los procesos de salud de una persona, llegando en algunos casos a que se desencadene una enfermedad a causa de una emoción concreta.
Hablamos de emociones positivas; alegría, ilusión, ternura… y negativas; irá, ansiedad, miedo, tristeza… estas emociones son los caminos a través de los cuales manifestamos al exterior la situación en la que se encuentra nuestro estado anímico.
¿Qué son los sentimientos?
Se trata de un concepto más estable y que perdura más tiempo, surgen como resultado de una emoción que permite a la persona ser consciente de su estado anímico. Están vinculados al cerebro y determinan como una persona se comporta ante diferentes situaciones
¿Cómo actuar sobre ellos?
En primer lugar debemos ser conscientes de ellos y aceptarlos, no somos peores por sentir dudas, miedos o culpabilidades, pero si somos culpables de no controlarlos, incluso de las emociones negativas se aprende y se madura en el campo afectivo.
Si nos escuchamos y hablamos con nosotros mismos entenderemos qué nos quiere decir nuestro cerebro, consiguiendo con ello conocernos mejor, aceptarnos y actuar en consecuencia para solucionarlo si es necesario. Nunca debemos culpar a nadie por cómo nos sentimos ya que nuestro estado de ánimo depende únicamente de nosotros, culpar a los demás para sentirnos aliviados es un completo error.
A continuación tenemos que reducir el nivel de drama de nuestros sentimientos negativos, debemos analizar si lo que ocurre realmente tiene la importancia que le estamos dando, no podemos convertir cada pequeño imprevisto en algo que nos ahogue.
¿Cómo localizar e interpretar las emociones?
Solo cuando seamos capaces de conocer el significado de nuestras emociones e interpretarlo correctamente aprenderemos a gestionarlas de manera adecuada. Veamos ejemplos de las más significativas.
Amor: Necesario para desarrollar un crecimiento emocional sano, la familia, amigos, pareja… Cuando nos sentimos enamorados generamos mayor nivel de endorfinas, dopamina y oxitocina entre otras, gracias a este incremento nos sentimos más felices, se reducen nuestros niveles de estrés y aumenta nuestra vitalidad.
Agresividad: La ira se debe manifestar en su apropiada medida, sino lo hacemos la acumulamos y lo pagaremos con quien más confianza tenemos y generalmente menos lo merece. Antes de llegar a ese punto, exteriorízalo o sácala fuera mediante otras vías.
Alegría: Aumenta nuestra creatividad, expresar alegría suele ser fácil ya que sabemos que no supone una preocupación para quienes nos rodean.
Tristeza: A lo largo de nuestra vida está presente en muchas ocasiones, es necesaria para vivir y afrontar aquello que la genera, la podemos manifestar llorando, escribiendo o mediante otras formas de expresión que nos ayude a desahogar.
Miedo: Su principal función es protegernos, sentimos miedo ante una situación peligrosa, desconocida o que supone una amenaza. En ocasiones esta emoción nos paraliza, puede provocar taquicardias o sudoración. Todos tenemos miedos pero no podemos permitir que lleguen a anularnos, hacernos huir o caer en un ataque de pánico.
Cómo debemos actuar
Mucha gente no sabe que las emociones y sentimientos son el resultado de la suma de nuestras experiencias, educación recibida, forma de ser y ambiente que nos rodea. Comenzaremos con unas preguntas para salir de nuestra zona, crecer como personas y comenzar a eliminar el sentimiento de culpabilidad, de vergüenza y la sensación de no valer ni merecer nada, solo eliminando esos estados dejaremos de ser un almacén de negatividad y empezaremos a liberarnos y vivir.
- ¿Qué puedo cambiar de mí mismo para ser mejor?
- ¿Qué cualidades positivas admiro y puedo incorporar en mí día a día?
- ¿Quieres no evolucionar más para el resto de tu vida?
- Ante una discusión, ¿Mantienes la calma o te llenas de irá?
Desgraciadamente saber contestar a estas preguntas no es suficiente para cambiar, tenemos que focalizar nuestra atención en esas ideas que nos surgen cuando estamos relajados pensando en otra cosa, esas cosas que hacemos sin pensar, lo que realmente nos da la oportunidad de evolucionar y reprogramar nuestro cerebro.
El ámbito de la ciencia y la psicología dice que la personalidad está completamente formada antes de los 35 años, lo cual significa que tenemos una trama de cables ya establecidos, pero no impide que esos cables con los que podemos jugar se conecten de más maneras, está científicamente demostrado que se puede cambiar en todas las etapas de la vida.
Cómo controlar las emociones
Los pensamientos, sentimientos o emociones vienen cuando quieren y muchas veces cuando no los deseamos, por eso en lugar de dejar que dominen nuestros actos y probablemente tengamos nefastas consecuencias debemos tener control sobre ellos.
Es comprensible y normal que ante una mala noticia te sientas triste, pero eso no implica que la única opción sea quedar impasible, encerrado o llorando, de hecho esa actitud mantendrá ese sentimiento negativo durante más tiempo. En primer lugar debemos reconocer lo que nos ocurre a la vez que nos obligamos a hacer algo que nos haga sentir mejor. La forma en que interpretas las emociones cambia la forma en que las vives, como reacciones y como actúes ante los demás.
Ejemplo: ¿Qué sientes a la hora de hablar en público? Tienes dos opciones,
- Miedo, nervios interpretados como algo negativo, como las ganas de salir corriendo de ese lugar o desaparecer.
- Nervios interpretados como excitación, ganas de mostrar lo que sabes y hacerlo bien, lo que sin duda te garantiza mucha mayor probabilidad de éxito.
No se trata de evitar lo que sentimos, las emociones tienen sentido y garantizan nuestra supervivencia, si no supiéramos que jugar con un arma es peligroso probablemente tendríamos muchas más desgracias. Lo que debemos hacer es no dar a las emociones que nos bloquean y generan ansiedad más espacio del que merecen, no se trata de huir, no escuchar o evitarlas, sino hablar con uno mismo, analizarlas y resolverlas.
Aprender a detectar las señales antes de que sea tarde es fundamental, se trata de actuar antes de que lleguemos a niveles críticos de estrés, ansiedad y probablemente impotencia.
No se trata de ir “feliz por la vida” y que todo esté bien, eso no es real, la vida no es así, de hecho las emociones positivas disminuyen con el tiempo y está demostrado que las emociones negativas duran más, por ello es tan importante saber gestionar su intensidad.
Técnicas que funcionan y que no
- NO funciona intentar no pensar en lo que te preocupa, es muy difícil borrar emociones de nuestra cabeza y en caso de hacerlo drásticamente solo conseguiremos que en el futuro regresen con más fuerza.
- NO funciona relajarse y respirar hondo, puede haber algunas personas que les ayude pero no suele ser lo común, es probable que tuvieras un buen día hasta que alguien te lo cambia y si antes estabas tranquilo y te alteraste ¿Por qué va a ocurrir el proceso al revés? Generalmente relajarse y respirar, calma tu frecuencia cardiaca o respiración, pero el mal estar va a permanecer. No quiero decir que las técnicas de relajación sean malas, sino que una vez que estamos alterados tenemos que atacar lo que lo ha producido, no su efecto.
- NO funciona totalmente liberar tensión por otros caminos, líneas previas lo citaba como vía de escape y ciertamente lo es, pero de manera temporal. Soltamos adrenalina, nos desahogamos en talleres o rompemos platos, pero desgraciadamente este tipo de catarsis no funciona con las emociones. Libera tensión física, pero no emocional, la única manera de resolverse es que sean comprendidas para evitar que nos continúen bloqueando y haciendo daño.
- Puede ayudar tener pensamientos positivos, es cierto que los pensamientos optimistas pueden ayudarte a salir de un estado negativo y hacer que la intensidad de lo malo se reduzca ya que buscar la parte positiva de cada situación puede evitar que sigas auto-culpándote y por tanto auto-destruyéndote. Ejemplo: No puedo, me genera ansiedad, no voy a hacer nada, frente a; es difícil, probablemente lo pase mal pero lo puedo solucionar.
- Si funciona aplicar la inteligencia emocional, reconocer por qué nos sentimos de esa manera y actuar sobre las causas no sobre sus síntomas.
- Si funciona reafirmar tus puntos positivos, desde luego que debemos pensar en lo que te provoca esa emoción de mal estar pero reduciendo su significado negativo; Autoafirmarse.
- Si funciona distraer la atención antes de que sea demasiado tarde cuando vemos que algo nos dirige a un bloqueo. Esa distracción te desvincula de la emoción negativa centrando tú atención en otros pensamientos, de esta forma evitar que la parte negativa crezca más de lo que es necesario. No entrar en bucle.
- Si funciona pensar en el futuro a corto plazo, estás en una situación horrible que te impide avanzar, pero no te puedes permitir olvidar el futuro, lo que te espera por delante. Aunque la frustración solo te hace pensar en el presente tienes que obligarte a pensar en lo que está por venir, ese apoyo es necesario para comenzar a salir del pozo y mantener el autocontrol ante la situación a resolver.
- Si funciona un cambio de perspectiva, hoy en día tendemos a ser egocéntricos y creer que nuestro punto de vista es el único y correcto, lo que nos puede llevar a discusiones innecesarias. Para cambiar la perspectiva debemos “alejarnos” de la situación, tratar de verla de manera global para analizarla de otra manera en todo su conjunto. Por otra parte debemos activar el mecanismo de empatía, ponernos en lugar del otro y tener una actitud tolerante hacia la otra persona, esto también te aporta relajación y paciencia a ti mismo.
- Si funciona pensar en lo peor que pueda pasar y mantener la calma, pensar en la parte más negativa de tu problema te lleva a relativizarlo y mantener el control. Cuanto más consciente seas de lo que estás haciendo y menos huyas de la realidad más capacidad de controlar la situación tendrás. Hazte la siguiente pregunta, ¿Qué es lo peor que puede pasar? La respuesta casi siempre muestra que la situación no es tan grave como tu cerebro cree, que no se acaba el mundo. Recuerda que las personas bajo el efecto de la ansiedad tienden a sobredimensionar los problemas incluyo llegando a la ansiedad que provoca trastornos en tu vida cotidiana.
- Si funciona evitar la incertidumbre, es uno de los aspectos más difícil de gestionar y que más ansiedad provoca por no saber a qué nos enfrentamos, cuando o por qué. Cuando pensamos en algo a largo plazo las posibilidades de éxito y visualizar la salida son menores, por eso es fundamental establecerse pequeñas metas. No te permitas expresiones como, “no sé lo que va a pasar, que sea lo que tenga que ser, ya se verá… será lo que tú quieras que sea, como y cuando tu pongas el momento” Un gran problema se desglosa en pequeños problemas que se van resolviendo hasta que se solventa por completo.
- Si funciona el ensayo, en ocasiones debemos hacer algo para lo que no nos sentimos seguros o tememos hacer daño, hablar en público, decir algo importante a un ser querido, etc. En este caso también utiliza el ensayo, de esta manera nos anticipamos a la ansiedad que genera ese momento y nos preparamos para afrontarlo. Esta técnica es sencilla, consiste en visualizar la situación y comenzar a hablar como si fuera real, si es necesario ensaya en voz alta. Con cada ensayo la ansiedad se reduce, ganarás confianza y cuando llegue el momento manejarás la situación mucho mejor.
- Si funciona y es fundamental, encontrar el motivo que provoca esas emociones negativas, sea tristeza, pena, culpabilidad… la clave no está en luchar contra las emociones, sino en reconocerlas y saber por qué ocurren. Ejemplo: No me gusta sentirme así pero ahora mismo siento tristeza y rabia (emoción reconocida) porque las cosas no van bien en el trabajo ya que el jefe reconoce el trabajo de los demás y no el mío, además de que no me siento a gusto con lo que hago (motivo que me genera ese sentimiento identificado) A continuación buscamos un plan b, hablar con el jefe, exponerlo común, cambiar de trabajo… y comenzamos a trabajar en la solución sin dejar pasar el tiempo en vano.
Es fundamental ser honestos con nosotros mismos sobre la razón de los problemas, el por qué, no tratar de engañarnos, solo así podrás tratar la causa.
¿Qué pensar si ya hemos caído?
Vivir situaciones difíciles, problemas laborales, de pareja, pérdidas familiares es frecuente e irremediable, esto no significa que seas culpable de nada o tengas trastornos que no tienen solución, significa que hay cosas que está de tu mano modificar.
Sea cual sea la emoción, positiva o negativa, tenemos que identificar lo que la provoca, en caso de ser positivo podemos continuar con ello, pero en caso de las negativas tenemos que comprender qué ocurre con el estímulo que la produce, controlarlo y hacer algo.
Si podemos controlar los sentimientos, están directamente relacionados con nuestros pensamientos y solo la forma diferente de pensar dos personas hace que tengan sentimientos diferentes.
Ejemplo:
Vamos en moto y un coche delante frena bruscamente,
- Qué miedo, casi no puedo frenar a tiempo, me late el corazón, me tiemblan las manos, ¡me podría haber matado!
- Que miedo, menudo inconsciente, podría yo no haber frenado a tiempo, ¿Qué le habrá hecho frenar en seco? Por suerte no ha pasado nada y estoy bien.
Cada una de las experiencias de nuestra vida nos ha hecho como somos hoy en día, las emociones hacen que saquemos lo mejor y lo peor de nosotros mismos y pese a ser cierto que nuestro material genético ya lleva impreso cierto control de las emociones es necesario un minucioso aprendizaje posterior.
¿Quieres llegar a un estado que precise ayuda profesional? No, nadie lo desea y como sabemos muchos trastornos psicológicos y psiquiátricos son resultado de una interpretación desproporciona de una emoción que no somos capaces de controlar y que es ella quien controla nuestra vida.
Conclusión
Tras leer este artículo seguramente te marcarás algunos cambios en tu vida, te adelanto que cambiar nuestros pensamientos no es fácil, cuesta trabajo, pero recuerda que uno de los requisitos para llevar una vida plena es la serenidad y equilibrio, merece la pena.
No hay un único camino para aprender a gestionar sentimientos y emociones, pero si sabemos que cualquier momento de la vida es oportuno para cambiar nuestros estratégicos mapas mentales y crecer como persona.
No es tarea fácil, sobre todo cuando nos encontramos sumidos en profundas situación de estrés y ansiedad y todo parece salirse de control y navegar sin rumbo, sin embargo tener actitud de querer aplicar ese cambio a tu vida es lo que te lleva a comenzar y responder de manera asertiva y acertada con el tiempo.
Todas las técnicas y consejos que presento en este escrito son simples y de eficacia demostrada clínicamente, solo necesitas práctica. En lugar de centrarte en el problema, piensa en las soluciones. Controlar y gestionar nuestros sentimientos y emociones es una de las habilidades más importantes que podemos aprender, pero a la vez de las más complejas. Forma parte de la inteligencia emocional cuyo desarrollo nos proporciona mayor calidad de vida, mejores y más sanas relaciones personales y éxito profesional.
Si te ha gustado y crees que es útil comparte. ¡Gracias!
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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