{"id":48075,"date":"2023-10-12T13:31:37","date_gmt":"2023-10-12T13:31:37","guid":{"rendered":"https:\/\/utel.mx\/blog\/?p=48075"},"modified":"2023-10-12T13:31:40","modified_gmt":"2023-10-12T13:31:40","slug":"tecnica-nubes-cielo","status":"publish","type":"post","link":"https:\/\/utel.mx\/blog\/peap\/tecnica-nubes-cielo\/","title":{"rendered":"T\u00e9cnica: Nubes en el cielo"},"content":{"rendered":"\n

Desde la perspectiva del an\u00e1lisis del comportamiento humano y el autocontrol, las t\u00e9cnicas son elementos infaltables para lograr la mejora en el individuo. Aqu\u00ed te compartiremos una t\u00e9cnica de defusi\u00f3n cognitiva. La defusi\u00f3n es un t\u00e9rmino de la Terapia de aceptaci\u00f3n y compromiso (ACT) que eval\u00faa los pensamientos en funci\u00f3n de su viabilidad en lugar de su sentido literal. Su objetivo consiste en adoptar una postura flexible y voluntaria con respecto al contenido de los pensamientos. En este art\u00edculo revisaremos el proceso que lleva la t\u00e9cnica de defusi\u00f3n titulada Nubes en el cielo.\u00a0<\/p>\n\n\n\n

Objetivo de la t\u00e9cnica<\/strong><\/h2>\n\n\n\n

Por medio del lenguaje, la t\u00e9cnica permite observar los pensamientos como palabras y no como verdades absolutas para disminuir as\u00ed el malestar emocional que provocan pensamientos \u201cnegativos\u201d y repetitivos.<\/p>\n\n\n\n

A continuaci\u00f3n, te comparto la secuencia a considerar:<\/strong><\/p>\n\n\n\n

Paso 1:<\/strong> En un lugar c\u00f3modo, si\u00e9ntate apoyando la planta de tus pies en el suelo y adoptando una postura erguida, pero relajada.<\/p>\n\n\n\n

Paso 2:<\/strong> Cierra los ojos y realiza una respiraci\u00f3n profunda.<\/p>\n\n\n\n

Paso 3:<\/strong> Imagina que est\u00e1s en un campo verde, puedes sentir la brisa del viento y sentir la calidez de los rayos del sol sobre ti. <\/p>\n\n\n\n

Paso 4: <\/strong>Ahora, imag\u00ednate a ti mismo mirando hacia el cielo azul con nubes blancas.<\/p>\n\n\n\n

Paso 5:<\/strong> Identifica el pensamiento que no deja de dar vueltas en tu mente y col\u00f3calo en una nube que pasa por el cielo. Observa c\u00f3mo aparecen y desaparecen en el horizonte, movi\u00e9ndose lentamente. No cambies la velocidad con que avanza, solo d\u00e9jalo estar y seguir su propio ritmo.<\/p>\n\n\n\n

Paso 6:<\/strong> Identifica un siguiente pensamiento y col\u00f3calo en otra nube, a medida que aparezcan los pensamientos, col\u00f3calos uno a uno en una nueva nube. <\/p>\n\n\n\n

Paso 7: <\/strong> Conforme observas las nubes (tus pensamientos), n\u00f3talas de manera desapegada. Por ejemplo, si surge el pensamiento \u00abNo soy lo suficientemente bueno\u00bb, simplemente dilo en tu mente como \u00abAh\u00ed va el pensamiento de que no soy lo suficientemente bueno\u00bb.<\/p>\n\n\n\n

Paso 8:<\/strong> Ahora eres el observador, y las nubes son solo eventos pasajeros en tu mente que aparecen y desaparecen conforme avanzan en el cielo.<\/p>\n\n\n\n

Paso 9:<\/strong> Contin\u00faa observando las nubes en el cielo, dejando que fluyan a su propio ritmo sin intentar retenerlas ni rechazarlas.<\/p>\n\n\n\n

Paso 10:<\/strong> Cuando te sientas listo, abre los ojos y toma un momento para reflexionar sobre la experiencia. Observa si tu relaci\u00f3n con los pensamientos ha cambiado despu\u00e9s de verlos como nubes en el cielo.<\/p>\n\n\n\n

Te invito a usar la t\u00e9cnica Nubes en el cielo y recuerda emplearla cuando te sea necesario tranquilizar a tu pensamiento. Si notas que la t\u00e9cnica no es suficiente o te gustar\u00eda profundizar, no olvides que como estudiante Utel puedes solicitar el servicio de Orientaci\u00f3n Psicol\u00f3gica haciendo clic aqu\u00ed<\/a>.\u00a0<\/p>\n\n\n\n

Psic. Mar\u00eda de los \u00c1ngeles Reyes Cort\u00e9s<\/strong>
Orientaci\u00f3n Psicol\u00f3gica
Programa de \u00c9xito Acad\u00e9mico y Profesional (PEAP).<\/p>\n\n\n\n

Referencias<\/strong>: 
Referencia: Hayes, S., Strosahl, K & Wilson, K. (2015). Terapia de Aceptaci\u00f3n y Compromiso. Proceso y pr\u00e1ctica del cambio consciente. Descl\u00e9e de Brouwer<\/p>\n

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

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