{"id":87399,"date":"2025-12-11T10:51:33","date_gmt":"2025-12-11T17:51:33","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=87399"},"modified":"2025-12-11T10:51:34","modified_gmt":"2025-12-11T17:51:34","slug":"es-como-cuidar-su-bienestar-emocional-durante-la-temporada-festiva","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/es-como-cuidar-su-bienestar-emocional-durante-la-temporada-festiva\/","title":{"rendered":"C\u00f3mo cuidar su bienestar emocional durante la temporada festiva"},"content":{"rendered":"
<\/div>
\"Las
Las personas se pueden estresar durante las fiestas. Las fiestas no siempre son perfectas, pero puede incorporar peque\u00f1os h\u00e1bitos para calmar su cuerpo y fortalecer su salud mental. Foto: Getty Images.<\/figcaption><\/figure>\n

Reuniones con familiares y amigos. Fiestas navide\u00f1as. Regalos debajo del \u00e1rbol. Momentos felices.<\/p>\n

Pero, \u00bfqu\u00e9 pasa si las fiestas no evocan sentimientos de alegr\u00eda y emoci\u00f3n?<\/p>\n

\u201cPara muchas personas, las fiestas pueden ser dif\u00edciles porque ponen de manifiesto situaciones complicadas, p\u00e9rdidas dolorosas u otros desaf\u00edos\u201d, dijo Alison Hobson, trabajadora social cl\u00ednica con licencia en UCHealth Yampa Valley Medical Center<\/a>. Pero algunas pr\u00e1cticas sencillas en nuestra vida diaria pueden ayudarnos a sobrellevar el estr\u00e9s o la presi\u00f3n adicionales que las fiestas pueden traer.<\/span><\/p>\n

Dedique un tiempo para relajar su cuerpo<\/span><\/b><\/h2>\n

Cuando la ansiedad y el estr\u00e9s comienzan a acumularse, empiece por relajarse. Puede lograrlo activando el sistema nervioso parasimp\u00e1tico.<\/p>\n

\u201cEsta es la parte de nuestro cuerpo que nos ayuda a \u2018descansar y digerir, recuperarnos y conectar con los dem\u00e1s\u2019\u201d, explic\u00f3 Hobson. \u201cNos ayuda a sentir relajaci\u00f3n, bienestar y calma\u201d.<\/p>\n

Para activar el sistema nervioso parasimp\u00e1tico, inhale durante cinco segundos y luego exhale durante seis segundos. Repita este ejercicio varias veces. Relaje conscientemente los hombros, el cuello, la mand\u00edbula y el rostro.<\/p>\n

\u201cDespu\u00e9s de un minuto, notar\u00e1 una sensaci\u00f3n de espacio entre sus pensamientos, una quietud presente\u201d, dijo Hobson. \u201cTomarse momentos de relajaci\u00f3n a lo largo del d\u00eda siempre est\u00e1 a su alcance\u201d.<\/p>\n

Tambi\u00e9n existen varias aplicaciones gratuitas de mindfulness y relajaci\u00f3n que pueden ayudarle a relajarse.<\/p>\n

Mantenga un enfoque en lo positivo<\/span><\/b><\/h2>\n

El cerebro est\u00e1 programado para detectar lo que representa una amenaza o resulta inquietante. As\u00ed es como los seres humanos hemos evolucionado para sobrevivir ante el peligro.<\/p>\n

Seg\u00fan el Dr. Rick Hanson, neuropsic\u00f3logo con quien Hobson ha estudiado, la mente es como velcro para las experiencias negativas, mientras que las experiencias positivas a menudo se deslizan como si fueran de tefl\u00f3n.<\/p>\n

Para superar este sesgo hacia la negatividad, Hanson anima a las personas a “apreciar lo positivo”.<\/p>\n

Para lograrlo, identifique algo bueno: puede ser una pr\u00e1ctica intencional de<\/span>\u00a0gratitud<\/span><\/a>. Usted puede hacerlo cada noche antes de acostarse o simplemente en momentos de plena consciencia, como al oler una naranja fresca, contemplar la nieve reci\u00e9n ca\u00edda o recibir una llamada de un amigo o familiar. Disfr\u00fatelo durante 20 o 30 segundos. Respire hondo y sienta la sensaci\u00f3n de saborear esa experiencia. Con el tiempo, la pr\u00e1ctica de apreciar lo positivo ayudar\u00e1 a que el cerebro se reconfigure para percibir m\u00e1s aspectos positivos.<\/span><\/p>\n

No use el <\/span><\/b>‘deber\u00edas’ en usted o en otras personas<\/span><\/b><\/h2>\n

En lugar de pensar en todas las cosas que “deber\u00eda” hacer, enf\u00f3quese en aquellas que le brindan una sensaci\u00f3n de conexi\u00f3n o bienestar. Priorice las actividades que le ayuden a sentirse en calma y conectado con los dem\u00e1s.<\/p>\n

Sea una persona generosa con su presencia. Preoc\u00fapese menos por los regalos materiales.\u00a0<\/span><\/b><\/h2>\n

Si bien el marketing incesante nos incita a comprar bienes materiales, recuerde que estar presente es el mejor regalo que puede dar a sus amigos y familiares.<\/p>\n

\u201cDespu\u00e9s de la seguridad, nuestra principal necesidad es la conexi\u00f3n verdadera\u201d, dijo Hobson. \u201cConectar con las personas y escucharlas de verdad no tiene precio\u201d.<\/p>\n

Otros regalos que puede ofrecer sin costo alguno incluyen la compasi\u00f3n, el perd\u00f3n y la gratitud.<\/p>\n

Practique la autocompasi\u00f3n\u00a0<\/span><\/b><\/h2>\n

Kristen Neff, pionera en el estudio de la autocompasi\u00f3n, es otra experta a la que Hobson cita en su trabajo.<\/p>\n

\u201cElla nos dice que la autocompasi\u00f3n implica ser amables y comprensivos con nosotros mismos cuando sufrimos, fracasamos o nos sentimos inadecuados, en lugar de ignorar nuestro dolor con una actitud estoica\u201d, dijo Hobson. (El estoicismo es el dominio sobre la propia sensibilidad; conduce a la indiferencia ante el placer o el sufrimiento).<\/p>\n

\u201cSer imperfectos, cometer errores y experimentar las dificultades de la vida es inevitable, por lo que necesitamos ser compasivos con nosotros mismos cuando nos enfrentamos a experiencias dolorosas\u201d.<\/p>\n

\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Reuniones con familiares y amigos. Fiestas navide\u00f1as. Regalos debajo del \u00e1rbol. Momentos felices. Pero, \u00bfqu\u00e9 pasa si las fiestas no evocan sentimientos de alegr\u00eda y emoci\u00f3n? \u201cPara muchas personas, las fiestas pueden ser dif\u00edciles porque ponen de manifiesto situaciones complicadas, p\u00e9rdidas dolorosas u otros desaf\u00edos\u201d, dijo Alison Hobson, trabajadora social cl\u00ednica con licencia en UCHealth […]<\/p>\n","protected":false},"author":2146,"featured_media":87334,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[9192],"tags":[9233,9232,9132,9212],"class_list":["post-87399","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-espanol","tag-manejo-del-estres","tag-salud-mental","tag-traducciones-en-espanol","tag-vida-saludable"],"acf":[],"yoast_head":"\nC\u00f3mo cuidar su bienestar emocional y reducir el estr\u00e9s en la temporada festiva - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Afrontar la temporada festiva puede ser dif\u00edcil. 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