{"id":38009,"date":"2021-09-27T14:55:23","date_gmt":"2021-09-27T14:55:23","guid":{"rendered":"http:\/\/utel.mx\/blog\/?p=38009"},"modified":"2023-03-10T17:15:13","modified_gmt":"2023-03-10T17:15:13","slug":"consejos-para-desarrollar-mi-resiliencia","status":"publish","type":"post","link":"https:\/\/utel.mx\/blog\/peap\/consejos-para-desarrollar-mi-resiliencia\/","title":{"rendered":"Consejos para desarrollar mi resiliencia"},"content":{"rendered":"

Las definiciones de resiliencia son varias, sin embargo, rescatando las palabras de Ascensio-Mart\u00ednez, Magall\u00f3n-Botaya y Garc\u00eda-Campayo (2017) podemos resumir que esta \u201cse caracteriza por un afrontamiento efectivo de los eventos estresantes, por la capacidad de resistir a la destrucci\u00f3n, es variable a lo largo del tiempo; aunque implica un efecto duradero, es fruto de un proceso din\u00e1mico, y depende de las caracter\u00edsticas espec\u00edficas de las situaciones estresantes y de los individuos, as\u00ed como de la interacci\u00f3n de la persona con su entorno\u201d (p.233).<\/span><\/p>\n

De acuerdo a lo anterior, ser resiliente se relaciona con la capacidad que tenemos para enfrentar eventos estresantes que pueden ocurrir de manera cotidiana. Sin embargo, en ocasiones las demandas del ambiente rebasan nuestra capacidad de acci\u00f3n y es probable que nuestra capacidad de resiliencia tambi\u00e9n se vea superada por estos eventos, los cuales pueden tener un impacto psicol\u00f3gico negativo en nosotros y provoquen respuestas como estr\u00e9s, ansiedad, depresi\u00f3n, etc., incluso tambi\u00e9n se puede observar un impacto f\u00edsico negativo que puede generar algunos s\u00edntomas o enfermedades.\u00a0<\/span><\/p>\n

Para desarrollar nuestra capacidad de resiliencia podemos apoyarnos en los siguientes consejos que ofrece la Cl\u00ednica Mayo (2020):<\/span><\/p>\n

    \n
  1. Con\u00e9ctate.<\/b>\u00a0Construir relaciones fuertes y positivas con los seres queridos y amigos puede darte el apoyo y la aceptaci\u00f3n que necesitas en momentos buenos y malos. Establece otras conexiones importantes ofreci\u00e9ndote como voluntario o participando en una comunidad religiosa o espiritual.<\/span><\/span><\/span><\/li>\n
  2. Haz que cada d\u00eda tenga sentido.<\/b>\u00a0Haz algo que te d\u00e9 una sensaci\u00f3n de logro y prop\u00f3sito todos los d\u00edas. Establece metas que te ayuden a mirar hacia el futuro con sentido. Considera que las metas deben ser peque\u00f1as para poder lograrlas.<\/span><\/span><\/span><\/li>\n
  3. Aprende de la experiencia.<\/b>\u00a0Piensa en c\u00f3mo has afrontado las dificultades en el pasado. Recuerda las habilidades y estrategias que te ayudaron en los momentos dif\u00edciles. Incluso podr\u00edas escribir sobre experiencias pasadas en un diario para ayudarte a identificar patrones de comportamiento positivos y negativos, y guiar tu comportamiento hacia el futuro.<\/span><\/span><\/span><\/li>\n
  4. Mant\u00e9n la esperanza.<\/b>\u00a0No puedes cambiar el pasado, pero siempre puedes mirar hacia el futuro. Aceptar e incluso anticipar el cambio hace m\u00e1s f\u00e1cil adaptarse y ver los nuevos retos con menos ansiedad.<\/span><\/span><\/span><\/li>\n
  5. Cu\u00eddate.<\/b>\u00a0Atiende tus propias necesidades y sentimientos. Participa en actividades y pasatiempos que disfrutes. Incluye actividad f\u00edsica en tu rutina diaria. Duerme lo suficiente. Sigue una dieta saludable. Practica el manejo del estr\u00e9s y t\u00e9cnicas de relajaci\u00f3n como yoga, meditaci\u00f3n, visualizaci\u00f3n dirigida, respiraci\u00f3n profunda o la oraci\u00f3n.<\/span><\/span><\/span><\/li>\n
  6. S\u00e9 proactivo.<\/b>\u00a0No ignores tus problemas. En cambio, averigua lo que hay que hacer, haz un plan y toma medidas. Aunque puede llevar tiempo recuperarse de un gran contratiempo, un evento traum\u00e1tico o una p\u00e9rdida, debes saber que tu situaci\u00f3n puede mejorar si trabajas en ello.<\/span><\/span><\/li>\n<\/ol>\n

    Ser resiliente requiere tiempo y pr\u00e1ctica, no te desesperes. Sin embargo, si observas que no est\u00e1s progresando, o no sabes por d\u00f3nde empezar, considera la posibilidad de hablar con un profesional de la salud mental para recibir orientaci\u00f3n sobre c\u00f3mo desarrollar tu capacidad de afrontamiento.<\/span><\/p>\n

     <\/p>\n

    Psic. Ariana Gonz\u00e1lez Trejo.\u00a0<\/b><\/span><\/p>\n

    Orientaci\u00f3n Psicol\u00f3gica<\/b>
    \n<\/b>Programa de \u00c9xito Acad\u00e9mico y Profesional (PEAP)<\/b><\/span><\/p>\n

    Referencias.<\/b><\/span><\/p>\n

    Asencio-Mart\u00ednez, A., Magall\u00f3n-Botaya, R. & Garc\u00eda-Campayo, J. (2017). Resiliencia: impacto positivo en la salud f\u00edsica y mental. <\/span>International Journal of Developmental and Educational Psychology INFAD Revista de Psicolog\u00eda, 2<\/span><\/i> (1), 231-242.<\/span><\/span><\/p>\n

    Mayo Clinic. (27 de octubre, 2021). <\/span>Resiliencia: desarrolla habilidades para resistir frente a las dificultades. <\/span><\/i>Recuperado el 16 de septiembre del 2021 https:\/\/www.mayoclinic.org\/es-es\/tests-procedures\/resilience-training\/in-depth\/resilience\/art-20046311<\/span><\/span><\/p>\n

    \"Universidad<\/a><\/div>","protected":false},"excerpt":{"rendered":"

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