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11 julio, 2017

5 herramientas para aliviar las emociones dolorosas en 10 minutos

A continuación te mostramos unas técnicas muy sencillas al alcance de todos, pero que tienen un enorme poder para calmar las emociones.

5

1. Crea un espacio seguro. Busca un lugar tranquilo, donde puedas sentarte durante unos 10 minutos. Pon música relajante y cierra los ojos. Imagina que estás en un espacio seguro, donde te sientes cómodo y a gusto. Usa tus sentidos: ¿Qué temperatura hay en la habitación? ¿Qué colores ves? ¿A qué huele? ¿Qué escuchas? A continuación, dibuja ese espacio seguro con la mayor cantidad de detalles posible. Guarda el dibujo, será un recordatorio constante de esa increíble sensación de paz espiritual. Además, puedes volver a ese lugar cada vez que lo necesites, cuando las emociones te provoquen mucho dolor y sufrimiento.

2. Garabatea. No tienes que tener dotes artísticas porque se trata simplemente de hacer garabatos en un papel. No obstante, se recomienda que utilices colores fuertes, como el negro o el rojo. Pasa 10 minutos garabateando en una hoja de papel grande, sin pensar en nada más. Puedes hacer trazos audaces o presionar fuerte, como prefieras. Tienes que imaginar que estás vertiendo esas emociones que te perturban en el papel, incluso puedes localizarlas a nivel corporal y visualizar como estas pasan a través de tus brazos hasta esos garabatos. Al terminar, te sentirás enormemente aliviado. Además, también podrás leer el significado de tus garabatos, quizás descubras algo interesante.



3. Ponle banda sonora a tus emociones. La música tiene un enorme poder sobre nuestro estado de ánimo ya que se conecta directamente con el sistema límbico, que es el principal encargado de regular las emociones. Por eso, una técnica para lidiar con las emociones dolorosas consiste en crear tu propia lista de reproducción, con canciones que reflejen la emoción que te gustaría dejar ir, como puede ser la ira, el dolor o la tristeza. Sumérgete en la música, durante 10 minutos, al terminar te sentirás más a gusto contigo mismo y esa emoción que te atormentaba se habrá mitigado. De hecho, se ha demostrado que la música «triste», en realidad puede alegrarnos.

4. Rompe un papel. Elige un papel de un color que refleje la emoción principal que estás experimentando en ese momento. Entonces, dedícate durante 10 minutos a rasgar el papel. La idea es que lo rasgues tan rápido o tan lento como prefieras, aunque lo ideal es que lo hagas muy despacio, mientras localizas la emoción en tu cuerpo y sientes cómo esta pasa a través de tus manos y llega hasta el papel que estás rasgando. Cuando termines, te sentirás más aliviado y tranquilo.

Otra alternativa consiste en cortar tiras de papel y anotar en cada una, las cosas que te preocupan. Pon las tiras en un frasco, agítalo varias veces, mientras ves como todas esas preocupaciones se mezclan, justo como sucede en tu mente, y luego quema las tiras de papel de una manera simbólica. Mientras ves cómo se consumen en el fuego, irás sintiendo una sensación de tranquilidad.

5. Crea un collage emocional. Hojea revistas viejas que tengas en casa para encontrar imágenes que expresen lo que estás sintiendo. Es importante que no pienses demasiado, tan solo que elijas las imágenes según la resonancia emocional que hagan en ti. Recórtalas y pégalas en una gran hoja de papel. Cuando hayas terminado el collage, mira la imagen que has creado y pregúntate qué estás tratando de decirte a ti mismo.

Nuestras emociones más profundas se pueden expresar con mayor facilidad a través de imágenes visuales y símbolos. Por eso, es probable que en un primer momento te parezca que estás eligiendo imágenes al azar, pero cuando buceas en tu interior, descubres el por qué de tu elección. Muchas veces, al comprender su significado, logras entender por qué te sientes así.

Fuente: Rincón de la Psicología

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