¿Cómo hacer que el 2021 sea un buen año?

Autor: Yarelis Acosta

Una guía psicológica para afrontarlo de la mejor manera a pesar de lo difícil del 2020.

Se siente raro este comienzo de año, no se parece a los anteriores y podrías sentirte con algunas alteraciones. Lo primero que debes saber es que es normal, que son respuestas psicológicas, emocionales o físicas a las situaciones anormales a las que te has estado enfrentando.

¿Y a quién no?. Después de meses encerrados, de haber cambiado abruptamente nuestras rutinas familiares, sociales, laborales y en general de vida, llevar tareas simultáneas en el hogar, haber hecho un sobresfuerzo para enfrentar este año, la salud mental de millones de personas se ha deteriorado.

Aún aquellas personas que han logrado ver el lado positivo y pueden estar trabajando desde sus hogares, han visto reducida su movilidad y disminuida la exposición a estímulos sensoriales naturales y saludables como tomar sol, caminar y socializar, y se están registrando afectaciones físicas generadas también por el encierro.

¿Cómo hacer que el 2021 sea un buen año? - www.mariangelruiz.com

Todos estos meses que pasamos, llenos de cambios y con muy poca exposición pública, nos pueden estar generando una sensación de rareza, miedo a salir a la calle o a la noche, incomodidad al estar en espacios con muchas personas, incluso la aparición de episodios leves de depresión, pensamientos irracionales invasivos, falta de autocontrol y autorregulación de las emociones.

Es que seguimos conviviendo con otra gran pandemia, es la ansiedad y sus síntomas: preocupación excesiva, alteraciones del sueño, irritabilidad, cambios en el estado de ánimo (días de tranquilidad y al día siguiente desanimo total, imposibilidad de salir de la cama), miedo al dormir, pensamientos recurrentes negativos vinculados a las nuevas fobias, sensación de contagio al regresar a la casa, síntomas psicosomáticos como quebranto, tos, dolor de garganta, picazón en los ojos, sentirse en peligro inminente, agitación, aumento del ritmo cardiaco, dificultad para respirar, entre muchas otras; a esto se le suman el aumento de las tensiones y los roces naturales que está generando la convivencia familiar prolongada.

Todas esas alteraciones son las respuestas normales a una situación anormal.  

Pero si además, perdiste tu trabajo o ha visto disminuido tus ingresos, si ya padecías de ansiedad o alguna otra alteración psicológica o enfermedad física,  si estás en un grupo vulnerable como adultos mayores o ha perdido familiares o amigos por covid-19, la sintomatología anterior es más intensa y aparecen los ataques de pánico.

 En resumen, acabas de terminar el año que te dejó lecciones, agotamiento físico y mental.

Entonces ¿cómo te puedes cuidar después de todo?

Muchas personas están conscientes del cuidado de su cuerpo y es una propósito recurrente cada año, eso está muy bien.

Lo que no está bien es no incluir dentro de tus propósitos, el cuidado de tu mente: tu salud mental.

Por ese motivo, te quiero dar algunas indicaciones necesarias para fortalecerte emocionalmente y comenzar el 2021 de la mejor manera:

  • No compares los años: evita comparar tus logros anteriores con los de los últimos meses, este año traerá sus propios retos y aprendizajes. Enfócate en las oportunidades.
  • Enfócate en el autocuidado: escucha a tu cuerpo, identifica tus emociones y usa tus recursos ante las situaciones difíciles.
  • Fluye con flexibilidad mental: rompe con patrones rígidos de conducta y pensamientos.
  • Procura relaciones y espacios de crecimiento: conversa con personas de pensamientos amplios, regálate oportunidades de formación en las áreas que más te gusten, busca momentos placenteros frecuentes.
  • Recibe con agrado los cambios: para adaptarte a nuevos conceptos, situaciones novedosas e inesperadas.

Cuida tu salud mental alejándote de las excusas: “no tengo dinero, no estoy tan mal, yo puedo sola/o, eso no es importante”.

Tu salud mental y emocional sí es importante, es una prioridad, y este año más que nunca.

Yorelis Acosta

Psicóloga Clínico y Social

Twitter: @yorelisaco

IG: @cuidesusaludmental

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