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Pandemia de Insomnio

Hoy quisiéramos hablarles desde Generando Presente y Noctis sobre como transitar el aislamiento social y preventivo, brindando herramientas para lidiar con lo que acontezca momento a momento. 

La mente no puede procesar esta nueva realidad, no logramos aún decodificar y recalcular este nuevo escenario. Y este estado de INCERTIDUMBRE puede producir un aumento de ansiedad, inquietud, angustia y dificultades para descansar.

En tiempos normales, que no son estos, el descanso se inicia cuando la mente libera el cuerpo del control absoluto del exterior y deja paso a otra área del aparato psíquico para iniciar la fase de reseteo, relajación y sueño. Todo más o menos en orden afuera, lo pendiente se resolverá mañana y a dormir.

Pero en este escenario nada de eso sucede en muchos casos, porque nada está en orden, y esta habilidad natural se ve perturbada, y la incertidumbre que transitamos favorece a la rumiación mental y el aumento de ansiedad. 

¿Qué efectos tiene el insomnio en nosotros?

 

 

El insomnio provoca entre otras cosas:

  • Fastidio
  • Irritabilidad
  • Malestares físicos varios
  • Sensación de angustia
  • Vivencia de fragilidad

¿Qué podemos hacer para no sentirnos así?

 El primer y gran paso es la  de lo que está aconteciendo en este momento y pensar en aquello que podemos controlar y aquello que no, en estos días de tanta incertidumbre.


Aquello que NO podemos controlar es lo que usualmente nos angustia, nos genera ansiedad y que muchas veces puede traernos síntomas. Debo aceptarlo y dejarlo ir para poder focalizar mi atención en aquello que si puedo controlar y en lo que de alguna manera puedo poner mi pequeña acción comprometida, mi granito de arena, mi cambio para el cambio mayor. Cada vez que irrumpa algún pensamiento anticipatorio y ansiogeno con contenido que no podemos controlar, debemos observarlo y dejarlo ir como una nube que pasa, tomarlo como lo que es, un simple pensamiento, y en cambio sí aferrarnos a aquello que podemos hacer en el momento presente y que nos ayuda a atravesar estos días de cuarentena.

10 Tips para descansar en cuarentena

Por acá les dejamos algunos típs que pueden ayudar: 

  1. Tener una rutina ?: esto sirve tanto para adultos como para niños, tener horarios establecidos y planificar actividades nos sirve para organizarnos y poder tener la sensación de control de aquello que estamos realizando.
  2. Cambiarse de ropa ??: no estar todo el día en pijama o en la cama, un nuevo día comienza y es importante que así lo hagamos notar.
  3. Determinar un horario para mirar las noticias: es bueno informarse pero no sirve hacerlo todo el día, con un rato por día sobra para saber qué es lo que sucede.
  4. Realizar tareas de la casa en familia: los chicos pueden ayudar a limpiar a ordenar o incluso aprovechar para regalar ropa o juguetes con su ayuda.
  5. Intentar mantener una comunicación fluida para poder charlar no sólo de la situación actual, lo que cada uno entiende, miedos y sensaciones 
  6. Realizar ejercicio físico: buscar un pequeño espacio, seguir una rutina armada por cada uno, o buscar en redes algo para hacer, lo que hará que liberes más endorfinas y así disminuya la ansiedad y aumente la sensación de satisfacción y calma.
  7. Meditar: la práctica de Mindfulness brinda muchos beneficios. Es importante mantenernos conectados con lo que si podemos controlar que es este momento presente, lo que estamos haciendo ahora. Estén atentos! Y registrar como se encuentra nuestro cuerpo, nuestra mente y nuestras emociones
  8. Comer sano y de forma consciente: alterar las formas de alimentarse y el contenido probablemente haga que corporalmente se sientan mal lo que aumentará el estrés y nerviosismo estos días.
  9. No querer cumplir con todo: si del colegio de los chicos mandan muchas actividades y uno no llega, si uno intenta al mismo tiempo llevar el home office al día, cocinar y mantener la casa un poco ordenada, con todo no se puede. Paciencia, y amor a lo que hacemos, estamos todos haciendo lo que podemos.
  10.  Pidan ayuda  si no se sienten bien, llamen a seres queridos, hablen de aquello que les pasa. Es momento de ser solidarios, tejer redes y acompañarnos entre todos. O realicen consultas con profesionales de la salud.

En esta cuarentena vamos aprendiendo día a día que no podemos cambiar lo que sucede pero si podemos cambiar la forma de relacionarnos con aquello que sucede.

Si pensamos en  que la compasión es una orientación de la mente que reconoce el dolor y la universalidad del dolor en la experiencia humana y la capacidad de afrontar el dolor con bondad, empatía, ecuanimidad y paciencia. Y nos preguntamos ¿Cuán amoroso/a soy con mis seres queridos acompañándolos con este estado de incertidumbre? ¿Logro ser paciente ante la inquietud de otros?

Transitar estos días deteniéndonos en registrar como están las personas que nos rodean y acompañarlos, trasmitiéndoles como nos encontramos, permitirá poder sostenernos en este momento reconociendo las emociones que aparezcan, placenteras, displacenteras o neutras, sabiendo que no son permanentes.

Beneficios de la Compasión:

  • Apreciar el bienestar
  • Aumentar la sensibilidad
  • Mayor tolerancia al sufrimiento
  • Aumento de la Empatía
  • No Juzgar lo que acontece

Y quisiéramos que se permitan repetir estas frases y deseos como humanidad:

  • que podamos estar a salvo
  • que podamos liberarnos del sufrimiento
  • que podamos estar en paz

Y por último algunas preguntas que se pueden hacer desde una visión de GRATITUD Y COMPASIÓN en relación a algo que hayan aprendido estos días

  •  Algo por lo que agradecer
  • Algo que descubrí de mi persona que no sabía
  •  Algo que sume a mi vida en estos días y que me propongo no abandonar post-cuarentena.
  • Algo que me hace feliz

Transitar estos días, con aceptación, gratitud y mucha amorocidad con nosotros mismos, con los que nos rodean, nos permite correr el foco de lo que nos genera angustia, ansiedad e inquietud,  disminuyendo la rumiación mental, la tensión corporal. Apoyarnos en esta consciencia compartida, tejiendo redes  que nos sostengan como humanidad.

Artículo escrito por la Lic. en Psicología y experta en Mindfulness Verónica Cajen 


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