Estrategias para reducir el estrés y mejorar la salud mental

Por: Lic. José Armas, Psicólogo

Muchas veces el estrés diario puede acumularse y producir a largo plazo un efecto negativo en la salud. Algunos de los factores por los que te puedes sentir de esta manera son problemas en casa, exigencias laborales, personas que no toleras o rupturas amorosas, así como el trafico vehicular.

El estrés también puede ser provocado por situaciones como ansiedad, insomnio o ataques de pánico. Otro de los padecimientos que te genera el estrés es el dolor de cabeza. Cuando estás estresado, tu cabeza trata de pensar demasiado y controlar las emociones, lo que se somatiza y genera dolor físico.

El estrés es algo inevitable, ya que incluso puede ser positiva por las reacciones que genera. El estrés en el hombre primitivo le permitía cazar con más efectividad y escapar de sus depredadores. Sin embargo, existen alternativas para reducirlo, entre ellas te recomiendo las siguientes:

Meditación.

Esta práctica te ayuda a concentrarte en pensamientos específicos que te relajen y lo puedes hacer quieto o con una actividad física de baja intensidad como caminar, estirarte o hacer yoga.

Estiramiento.

Los ejercicios de estiramiento ayuda a relajar los diferentes músculos del cuerpo para reducir la tensión.

Respiración.

A veces se nos olvida respirar profundamente, lo que requiere de llenar los pulmones de aire de forma lenta y profunda.

Música.

Al escuchar música, concentras tu mente en otra cosa que no sean las fuentes de estrés, lo que te ayuda a tranquilizarte e inspirarte.

Yoga.

El yoga es muy efectivo para reducir el estrés, pues concentran tu atención en relajarte y tranquilizarte mientras haces movimientos pausados, con el fin de crear una armonía entre la mente y el cuerpo.

Masajes.

Los distintos masajes ayudan a disminuir la tensión y el dolor de los músculos, reduciendo el estrés y la ansiedad.

Viajar.

Una de las actividades que ayuda a disminuir y que refleja mejor resultado para reducir los niveles de estrés en las personas es viajar. La buena noticia es que no tienes que salir del país para lograrlo. Puede ser un viaje local, lo que tiene muchos beneficios.

Psicoterapia.

Cuando haz probado distintas alternativas y ninguna te funciona, es recomendable consultar con un especialista para que te ayude a identificar las causas y los efectos de tu estrés y la forma más adecuada de manejarlo. Puede hacerse individualmente, en pareja, familiar o en grupo.

Medicamentos.

Hay una variedad de tratamientos, pero lo mejor es recurrir a un especialista antes. No te auto-mediques para reducir los síntomas. Mejor busca ayuda profesional.


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