{"id":48260,"date":"2023-11-27T19:39:00","date_gmt":"2023-11-27T19:39:00","guid":{"rendered":"https:\/\/utel.mx\/blog\/?p=48260"},"modified":"2023-11-27T19:39:01","modified_gmt":"2023-11-27T19:39:01","slug":"tecnica-defusion-cognitiva","status":"publish","type":"post","link":"https:\/\/utel.mx\/blog\/peap\/tecnica-defusion-cognitiva\/","title":{"rendered":"<strong>T\u00e9cnica: defusi\u00f3n cognitiva<\/strong>"},"content":{"rendered":"\n<p>La defusi\u00f3n cognitiva es una t\u00e9cnica que se utiliza para ayudar a las personas a distanciarse de sus pensamientos y emociones problem\u00e1ticos. La defusi\u00f3n cognitiva ocurre cuando una persona se identifica de manera excesiva con sus pensamientos, los toma literalmente o les da demasiada importancia, lo que puede llevar a problemas emocionales y conductuales.<\/p>\n\n\n\n<p>Esta t\u00e9cnica se basa en la premisa de que los pensamientos son eventos mentales que pueden ser observados y tratados de manera separada de la identidad de una persona. (Blackledge, 2018)<\/p>\n\n\n\n<p>La capacidad de defusi\u00f3n se define como la habilidad para observar los pensamientos y las sensaciones propias de manera separada como sucesos temporales de la mente sin que sean necesariamente verdaderos ni constituyan el reflejo de uno mismo (Kerr, 2011).<\/p>\n\n\n\n<p>Tras lo anterior, aqu\u00ed te compartimos la din\u00e1mica que pretende trabajar con nuestra manera de ver los acontecimientos:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Procedimiento<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Paso 1: Identificar el pensamiento o preocupaci\u00f3n problem\u00e1tica.<\/strong><\/h4>\n\n\n\n<p>Reconoce un pensamiento recurrente o una preocupaci\u00f3n que te est\u00e9 causando malestar; puede ser cualquier pensamiento negativo o una preocupaci\u00f3n espec\u00edfica.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Paso 2: Elegir un lugar tranquilo.<\/strong><\/h4>\n\n\n\n<p>Busca un lugar donde puedas sentarte o acostarte c\u00f3modamente sin distracciones.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Paso 3: Iniciar la respiraci\u00f3n profunda.<\/strong><\/h4>\n\n\n\n<p>Comienza a practicar la respiraci\u00f3n profunda para relajarte. Puedes hacerlo de la siguiente manera:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cierra los ojos si te sientes c\u00f3modo haci\u00e9ndolo.<\/li>\n\n\n\n<li>Inspira lentamente por la nariz, contando hasta cuatro mientras inhalas. Siente c\u00f3mo el aire llena tus pulmones.<\/li>\n\n\n\n<li>Sost\u00e9n la respiraci\u00f3n durante un segundo.<\/li>\n\n\n\n<li>Exhala lentamente por la boca, contando hasta seis mientras exhalas. Siente c\u00f3mo el aire fluye fuera de ti.<\/li>\n\n\n\n<li>Haz esto durante varias respiraciones hasta que te sientas m\u00e1s relajado y centrado.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Paso 4: Observar el pensamiento.<\/strong><\/h4>\n\n\n\n<p>Mientras contin\u00faas respirando profundamente, permite que el pensamiento o preocupaci\u00f3n problem\u00e1tica surja en tu mente. No intentes cambiarlo ni juzgarlo, simplemente obs\u00e9rvalo como un evento mental.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Paso 5: Etiquetar el pensamiento.<\/strong><\/h4>\n\n\n\n<p>Dale un nombre o una etiqueta al pensamiento. Por ejemplo, si est\u00e1s preocupado por una presentaci\u00f3n en el trabajo, puedes etiquetarlo como \u00abpensamiento de la presentaci\u00f3n\u00bb.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Paso 6: Practicar la defusi\u00f3n cognitiva.<\/strong><\/h4>\n\n\n\n<p>Imagina que el pensamiento est\u00e1 flotando en una burbuja frente a ti. Est\u00e1s observando el pensamiento desde cierta distancia, como si estuviera separado de ti.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Paso 7: Respirar y relajarse.<\/strong><\/h4>\n\n\n\n<p>Vuelve a enfocarte en tu respiraci\u00f3n profunda. Mientras inhalas y exhalas, imagina que est\u00e1s liberando la tensi\u00f3n y la preocupaci\u00f3n con cada exhalaci\u00f3n.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><em>Paso 8: <\/em>Resolver problema.<\/strong><\/h4>\n\n\n\n<p>Una vez que te sientas m\u00e1s calmado y distante del pensamiento, puedes comenzar a abordar la preocupaci\u00f3n de manera m\u00e1s efectiva. Preg\u00fantate a ti mismo: \u00ab\u00bfHay alguna acci\u00f3n concreta que pueda tomar para abordar este problema o preocupaci\u00f3n?\u00bb Si es as\u00ed, comienza a planificar las medidas concretas que puedes tomar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Paso 9: Aceptar lo que no puedes cambiar.<\/strong><\/h2>\n\n\n\n<p>Si la preocupaci\u00f3n es algo que no puedes cambiar o controlar en este momento, practica la aceptaci\u00f3n. Reconoce que algunos problemas est\u00e1n fuera de tu control y que preocuparte no cambiar\u00e1 la situaci\u00f3n.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Paso 10: Volver a la respiraci\u00f3n profunda.<\/h4>\n\n\n\n<p>Finaliza la t\u00e9cnica volviendo a la respiraci\u00f3n profunda durante unos minutos. Esto te ayudar\u00e1 a mantener la calma y la claridad antes de regresar a tus actividades diarias.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Beneficios comprobados:<\/strong><\/h2>\n\n\n\n<p>Esta t\u00e9cnica combina la atenci\u00f3n plena, la defusi\u00f3n cognitiva y la resoluci\u00f3n de problemas para abordar los pensamientos intrusivos de manera efectiva y reducir la ansiedad. Practicar regularmente esta t\u00e9cnica puede ayudarte a desarrollar habilidades para gestionar mejor tus preocupaciones y mejorar tu bienestar emocional. En caso de no reconocer los beneficios, busca estar <a href=\"https:\/\/tinyurl.com\/y9fwzrv7\" target=\"_blank\" rel=\"noreferrer noopener\">asesorado por un experto<\/a> que facilite el uso de la t\u00e9cnica.<\/p>\n\n\n\n<div class=\"wp-block-group alignwide is-layout-constrained wp-block-group-is-layout-constrained\"><div class=\"wp-block-group__inner-container\">\n<p><strong>Psic. Paola Merino Montoya.\u00a0<\/strong><br>Orientaci\u00f3n Psicol\u00f3gica<br>Programa de \u00c9xito Acad\u00e9mico y Profesional (PEAP)<\/p>\n<\/div><\/div>\n\n\n\n<h1 class=\"wp-block-heading\">Bibliograf\u00eda<\/h1>\n\n\n\n<p class=\"has-text-align-left\">Blackledge, J. T. (2018). <em>La defusi\u00f3n cognititva en la pr\u00e1ctica .<\/em> Espa\u00f1a : Biblioteca de psicolog\u00eda Desclee de Brouwer.<br>Kerr, C. E. (12 de January de 2011). <em>Developing an observing attitude: an analysis of meditation diaries in an MBSR clinical trial.<\/em> Obtenido de Clinical psychology and psychotherapy: http:\/\/dx.doi.org\/10.1002\/cpp.700<\/p>\n<div id=\"advads-815819912\" class=\"advads-cta-lp-banner-form advads-entity-placement\"><a href=\"https:\/\/utel.mx\/blog\/admisiones-universidad-online\/?utm_source=blog&#038;utm_medium=CTAlink&#038;utm_campaign=MKTseo\" aria-label=\"Universidad en linea\"><img src=\"https:\/\/utel.mx\/blog\/wp-content\/uploads\/2025\/04\/universidad-en-linea-1.png\" alt=\"Universidad en linea\"  srcset=\"https:\/\/utel.mx\/blog\/wp-content\/uploads\/2025\/04\/universidad-en-linea-1.png 626w, https:\/\/utel.mx\/blog\/wp-content\/uploads\/2025\/04\/universidad-en-linea-1-420x168.png 420w\" sizes=\"(max-width: 626px) 100vw, 626px\" width=\"626\" height=\"250\"   \/><\/a><\/div>","protected":false},"excerpt":{"rendered":"<p> [&hellip;]<\/p>\n","protected":false},"author":78,"featured_media":48261,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[4487],"tags":[],"class_list":["post-48260","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-peap"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>T\u00e9cnica: defusi\u00f3n cognitiva - BLOG | Utel<\/title>\n<meta name=\"description\" content=\"La defusi\u00f3n cognitiva, ayuda a reducir la ansiedad al observar pensamientos problem\u00e1ticos. 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