Duelo emocional: ¿cómo superarlo?

El Duelo emocional, es el proceso de adaptación a la nueva realidad que tenemos cuando sufrimos la pérdida de una relación afectiva importante.

Es una respuesta emocional normal ante la pérdida de un ser querido, pero también se presenta ante la pérdida de un trabajo, una mudanza o la ruptura de una relación de pareja. Por tanto, haremos un proceso de duelo emocional ante todos y cada uno de los cambios o pérdidas que tendremos a lo largo de la vida.

Desde 1969 en el campo de la psicología domina la teoría de las 5 fases del duelo, desarrollada por la psiquiatra suizo-estadounidense Elisabeth Kübler-Ross, que explica cómo se sienten las personas en distintos momentos de su luto y cómo tienden a actuar.

La primera etapa es de negación, luego de rabia, negociación, depresión y finalmente aceptación ante la pérdida. Pero no se dan obligatoriamente en ese orden en todas las personas, ni todos pasan necesariamente por esas etapas, por tanto el duelo se puede manifestar de distintas maneras para cada persona y algunas pueden requerir más tiempo para la adaptación a su nueva situación.

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Más recientemente hablamos de duelo emocional, para referirnos al proceso que busca restablecer el equilibrio personal que ha quedado alterado por una pérdida. Hay varios tipos de pérdidas emocionales: pérdida de la salud, de la imagen física, de la juventud, de la fertilidad, del trabajo migraciones. Todas estas hacen el proceso de restitución del equilibrio más largo y complejo.

Los duelos tienen consecuencias emocionales, físicas y conductuales, directamente relacionadas con la persona o personas que hemos perdido y también con el modo en el que se ha producido la pérdida: el tiempo de relación, la cercanía, las circunstancias de esa relación y lo imprevisto de la muerte… Pero siempre supone un gran dolor, desestructuración y desorganización.

Lo que más nos impacta es la profunda tristeza que sentimos, pero también podemos experimentar otras emociones.

Emociones: tristeza, rabia, shock, culpa y auto-reproche, ansiedad, fatiga, impotencia, anhelo, alivio, insensibilidad, confusión y miedo

Tal vez desconocemos que hay otras alteraciones en el duelo.

En los Pensamientos: incredulidad, confusión, preocupación, alucinaciones breves y fugaces, sentido de presencia: percibir su presencia o escuchar su voz.

Sensaciones físicas: opresión en el pecho y la garganta, vértigos, nauseas, temblores, alteración del ritmo cardíaco, falta de aire y de energía.

Manifestaciones Conductuales: soñar con la persona que hemos perdido, evitar recordatorios de la persona, suspirar, llorar, acumular objetos que le pertenecían a la persona, visitar lugares que te recuerden la pérdida, desánimo, alteraciones en el sueño y la alimentación.

En la mayoría de los casos podemos salir solos del duelo, es cuestión de tiempo pero pueden existir casos de duelo complicado o traumático, que requieren atención especializada porque permanece esa tristeza por más tiempo y nos sentimos afectados psicológicamente

Algunas recomendaciones para superar el duelo son:

  • Buscar el apoyo de familiares y amigos, aunque en ocasiones podemos preferir estar solos.
  • Intenta, siempre que sea posible, hablar sobre la pérdida con otras personas para poder comprender qué ha sucedido, recordar a esa persona querida y resignificar la pérdida.
  • Expresa tus emociones y el dolor por las pérdidas; y poco a poco intenta retomar tus actividades habituales.
  • Cuídate, a través de la alimentación, el ejercicio físico, el descanso y la reducción de hábitos tóxicos.
  • Ayuda a otras personas que también lidian con la pérdida. Al ayudar a los demás, nos sentimos mejor.
  • Unirse a un grupo de apoyo o buscar atención especializada, si el duelo persiste…

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