{"id":48344,"date":"2023-12-13T08:00:00","date_gmt":"2023-12-13T08:00:00","guid":{"rendered":"https:\/\/utel.mx\/blog\/?p=48344"},"modified":"2023-12-11T19:13:38","modified_gmt":"2023-12-11T19:13:38","slug":"accion-opuesta","status":"publish","type":"post","link":"https:\/\/utel.mx\/blog\/peap\/accion-opuesta\/","title":{"rendered":"Uso de acci\u00f3n opuesta para regular el enojo"},"content":{"rendered":"\n

El uso de \u00abAcci\u00f3n Opuesta\u00bb es una estrategia de regulaci\u00f3n emocional de la Terapia Dial\u00e9ctico Conductual (DBT). Esta t\u00e9cnica se utiliza para cambiar o reducir comportamientos o respuestas emocionales impulsivas y disfuncionales. El punto primordial de la t\u00e9cnica \u00abAcci\u00f3n Opuesta\u00bb es actuar de manera contraria a la respuesta emocional impulsiva.<\/strong> Esto puede ayudar a cambiar patrones emocionales y conductuales disfuncionales, permitiendo respuestas m\u00e1s adaptativas<\/strong> y constructivas a las situaciones emocionales desafiantes.<\/p>\n\n\n\n

Los pasos para hacer acci\u00f3n opuesta son:<\/strong><\/h2>\n\n\n\n
Paso 1. Identificaci\u00f3n del enojo<\/strong><\/h5>\n\n\n\n

Identifica cuando ya te sientes enojado(a) y fija tu atenci\u00f3n en las sensaciones f\u00edsicas<\/strong> tales como: tensi\u00f3n muscular, sensaci\u00f3n de calor, el coraz\u00f3n late m\u00e1s r\u00e1pido, la respiraci\u00f3n es m\u00e1s veloz.<\/p>\n\n\n\n

Paso 2. Reconocimiento de los impulsos<\/strong><\/h5>\n\n\n\n

Identifica si tienes ganas de hacer algo a partir del enojo,<\/strong> por ejemplo, tener ganas de gritar, de reclamar, de retirarse abruptamente, atacar f\u00edsica o verbalmente, etc.<\/p>\n\n\n\n

Paso 3. Analiza el impulso<\/strong><\/h5>\n\n\n\n

Resp\u00f3ndete:<\/strong> \u201c\u00bfPercibo la situaci\u00f3n como una amenaza?\u201d \u201c\u00bfRealmente tengo que defenderme de ello?\u201d<\/strong> \u201c\u00bfActuar as\u00ed es efectivo o ayudar\u00e1 a resolver la situaci\u00f3n?\u201d. Si el impulso no es adecuado, avanza al paso siguiente<\/strong>.<\/p>\n\n\n\n

Paso 4: Prep\u00e1rate para la acci\u00f3n<\/strong><\/h5>\n\n\n\n

Encuentra una acci\u00f3n que sea opuesta a tu respuesta emocional impulsiva<\/strong>. Esta acci\u00f3n opuesta debe ser saludable, que contribuya a solucionar<\/strong>; o bien, que sea constructiva y te acerque a tus objetivos a largo plazo.<\/p>\n\n\n\n

Paso 5: Compromiso con la Acci\u00f3n Opuesta<\/strong><\/h5>\n\n\n\n

Comprom\u00e9tete activamente con el uso de acci\u00f3n opuesta<\/strong>, incluso si inicialmente no sientes el deseo de hacerlo. Hazlo como un acto consciente<\/strong> y deliberado. La intenci\u00f3n es avanzar en direcci\u00f3n contraria al impulso, hacer un esfuerzo para lograrlo, es necesario<\/strong>.<\/p>\n\n\n\n

Paso 6: Nota los cambios en la emoci\u00f3n<\/strong><\/h5>\n\n\n\n

Observa c\u00f3mo cambia tu emoci\u00f3n<\/strong> despu\u00e9s de llevar a cabo la acci\u00f3n opuesta. Lo esperado es que la emoci\u00f3n disminuya en intensidad<\/strong>.<\/p>\n\n\n\n

Paso 7: Registro<\/strong><\/h5>\n\n\n\n

Lleva un registro<\/strong> de las acciones opuestas para que tengas un repertorio amplio, listo para poner en pr\u00e1ctica en futuras ocasiones.<\/strong> Algunos ejemplos<\/strong> del uso de acci\u00f3n opuesta<\/strong> son:\u00a0<\/p>\n\n\n\n

    \n
  1. Dibuja una media sonrisa mientras escuchas- en lugar de fruncir el ce\u00f1o.<\/li>\n\n\n\n
  2. Suaviza el tono de voz y habla despacio- en lugar de gritar o reclamar.<\/li>\n\n\n\n
  3. Asiente con la cabeza mientras escuchas- en lugar de ignorar.<\/li>\n\n\n\n
  4. Toma una pausa alej\u00e1ndote suavemente del lugar -en vez de alejarte abruptamente-.<\/li>\n\n\n\n
  5. Respira hondo -como opci\u00f3n a contestar.<\/li>\n<\/ol>\n\n\n\n

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

    Referencia:<\/strong><\/h3>\n\n\n\n

    Linehan, M. (2020). Fichas de habilidades de regulaci\u00f3n emocional. En Gabliesi, P. Trad. Manual de entrenamiento de habilidades DBT para el\/la consultante. (2da. Ed., pp. 113- 115). Tres Olas (Obra original publicada en 1993).<\/p>\n

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

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