10 MANERAS DE REDUCIR EL ESTRÉS EN PACIENTES CON FIBROMIALGIA

El estrés es probablemente uno de los desencadenantes más comunes de los brotes de fibromialgia y las condiciones de dolor. Estar bajo estrés constante agota al cuerpo de las necesarias hormonas de afrontamiento necesarias para que el cuerpo funcione correctamente. Esta es la razón por la que el estrés es como el abuelo de los factores desencadenantes y es el culpable de un “cierre” colectivo cuando se prolonga demasiado.

Muy a menudo, el estrés se cuela sobre ti y agota tus hormonas que hacen frente al estrés sin siquiera darte cuenta. Las responsabilidades crecen, un ser querido se enferma, su salud se deteriora, etc. Antes de darse cuenta, lucha contra la infección después de la infección, lidia con más brotes de dolor, tiene problemas digestivos, deficiencias nutricionales y una lista de otros complicaciones De repente, usted está postrado en cama por días a la vez porque el dolor y la fatiga son abrumadores y la vida una vez más ha empeorado.

Es por eso que es imprescindible tratar el estrés tan en serio como lo haría con el dolor en el pecho, o se convertirá en un asesino silencioso. 

Echemos un vistazo a algunas formas en que puede reducir el estrés en su vida. Algunos de ellos son tan simples que puede poner los ojos en blanco en la pantalla. Te insto a que los pruebes de todos modos. ¡Se sorprendería de lo efectivos que pueden ser! Todo lo que sigue se ha estudiado a fondo en entornos clínicos para medir los niveles de estrés y ha demostrado ser extremadamente eficiente, por lo que no los descarte porque suenan ridículos.  Además, ¿qué tienes que perder?

  1. Relajación progresiva : este es el proceso de tensar los músculos durante unos segundos y luego soltarlos. Por ejemplo, apriete los músculos de los hombros y el cuello de forma consciente y manténgalos así durante 5-10 segundos largos, luego suéltelos. Haz esto con cada grupo muscular que se te ocurra. No solo es una distracción, sino también útil para liberar la tensión muscular.
  2. Yoga : Recomiendo esto con frecuencia para mis pacientes con fibromialgia porque realmente ayuda. No necesitas hacer nada excesivo. El yoga suave ayudará a mantener el cuerpo flexible y fuerte, y le enseñará métodos de respiración profunda que lo ayudarán a sobrellevar el estrés diario.
  3. Ejercicios de respiración profunda : cada dos horas, detén lo que estás haciendo y respira profundamente varias veces. Hasta el final, manténgalo durante unos segundos, y luego hasta el final. Haz esto 5-10 veces. La respiración profunda reduce los niveles de cortisol (la hormona del estrés) y ayudará a reducir el estrés y la ansiedad
  4. Aromaterapia : Miles de años nos han demostrado el beneficio de la aromaterapia, pero la ciencia lo ha demostrado. Hay ciertos olores que ayudan a reducir la ansiedad y el estrés y activan la hormona “feliz” en el cerebro. Algunas fragancias a considerar son la lavanda, el limón, la bergamota y el ylang ylang. Puede usar estos en aceites, cremas, perfumes, incienso, etc. Elija lo que funcione para usted.
  5. Musicoterapia : por supuesto, no es probable que el punk rock y el heavy metal reduzcan la ansiedad, pero música suave y relajante como música clásica, percusión, meditación, etc., puede desencadenar la liberación de reductores de estrés bioquímicos.
  6. Risas, y muchas : la risa es realmente la mejor medicina. Encontrar alegría en la vida cotidiana hace que las partes más difíciles sean mucho más fáciles de manejar. Los estudios demuestran que la risa reduce el estrés físico y la fatiga. Por lo tanto, mira un divertido clip de YouTube, activa una película de comedia o ve a un espectáculo de comedia stand-up.
  7. Recibe un abrazo, durante al menos 20 segundos : este no solo te hará sonreír, sino que la ciencia muestra que abrazarse con fuerza o abrazarse liberará las hormonas que son responsables de hacerte relajarte y sentirte seguro. Un apretado abrazo de compresión en medio de un ataque de ansiedad o de pánico también puede desacelerar el sistema nervioso central y ayudarlo a calmarse.
  8. Masticar chicle : Puede sonar extraño, pero los estudios han demostrado que masticar chicle sin azúcar cuando el estrés toca realmente reduce los niveles de cortisol y alivia el estrés.
  9. Visualización guiada y meditación : visualizar escenas serenas mientras se enfoca en la respiración profunda por solo unos minutos tiene un efecto químico en el cerebro. Puede ayudar a reducir los niveles de cortisol y liberar hormonas para sentirse bien, por lo que también reduce la ansiedad.
  10. Artes y manualidades : utiliza tu imaginación; todos tienen uno. Una salida creativa es probablemente uno de los pasatiempos más poderosos y relajantes que pueda tener. De hecho, creo que es esencial en la cultura constantemente caótica y dominante de hoy. Incluso si solo está registrando los eventos de su día, le brinda una manera de liberar el estrés y la ansiedad reprimida. También podría hacer algún tipo de artesanía, como tejer o hacer crochet, tocar un instrumento, pintar sobre un lienzo, escribir poesía, leer en voz alta, o prácticamente cualquier cosa que vaya a borrar su mente de los eventos del día. No tiene que pasar horas haciéndolo, pero solo unos pocos minutos al día le ayudarán a sobrellevar el estrés diario y reducir el riesgo de más problemas de salud.

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166 thoughts on “10 MANERAS DE REDUCIR EL ESTRÉS EN PACIENTES CON FIBROMIALGIA

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