{"id":1030,"date":"2024-12-30T15:04:34","date_gmt":"2024-12-30T15:04:34","guid":{"rendered":"https:\/\/catalinacalafat.com\/?p=1030"},"modified":"2024-12-30T15:05:10","modified_gmt":"2024-12-30T15:05:10","slug":"regulacion-emocional-como-regular-emociones","status":"publish","type":"post","link":"https:\/\/catalinacalafat.com\/ca\/noticies\/regulacio-emocional-com-regular-emocions\/","title":{"rendered":"Qu\u00e8 \u00e9s la Regulaci\u00f3 Emocional i Com podem Regular les nostres Emocions"},"content":{"rendered":"

Segons Sloan i Kring's (2007), la regulaci\u00f3 emocional es refereix als intents que fem per influenciar les emocions que tenim, quan tenir-les i com aquestes emocions s\u00f3n experimentades i expressades. entre d'altres.<\/p>\n

Hi ha habilitats dedicades a acceptar les emocions, les quals se centren a discriminar les emocions, etiquetar-les amb precisi\u00f3, i expressar-les de manera apropiada. D'altra banda, tamb\u00e9 hi ha les habilitats dissenyades perqu\u00e8 les persones canvi\u00efn les seves emocions, \u00e9s a dir, centrar-se a canviar el tipus d'emoci\u00f3, la intensitat o la durada.<\/p>\n

Trobem una s\u00e8rie d'objectius dedicats a l'adquisici\u00f3 d'habilitats de regulaci\u00f3 emocional:<\/p>\n

    \n
  1. Entendre i anomenar les emocions<\/u>: Aix\u00f2 \u00e9s una cosa molt important per la nostra salut mental<\/a> i \u00e9s important aprendre a identificar, observar i descriure les emocions, a m\u00e9s de comprendre quines funcions adaptatives i comunicacionals exerceixen. Una cosa que podem fer per entrenar-ho \u00e9s anomenar en veu alta l'emoci\u00f3 present en algun moment del dia i intentar recon\u00e8ixer els diferents components de l'emoci\u00f3.<\/li>\n
  2. Canviar la resposta emocional<\/u>: amb aix\u00f2, busquem disminuir la freq\u00fc\u00e8ncia d'emocions indesitjades, com aturar-les o com canviar-les. Aquestes s\u00f3n algunes coses que podem dur a terme:\n
      \n
    1. Recercar els fets<\/em>: consisteix a canviar la resposta emocional canviant la manera com pensem sobre els esdeveniments que generen aquesta resposta. Podem preguntar-nos quina emoci\u00f3 volem canviar, quin esdeveniment la va disparar, quina interpretaci\u00f3 faig sobre l'esdeveniment, si estic anticipant un perill o amena\u00e7a, quina \u00e9s la probabilitat que passi realment, pensar en resultats alternatius a aquesta situaci\u00f3 o preguntar-se si l'emoci\u00f3 encaixa amb el que ha passat, entre altres coses.<\/li>\n
    2. Acci\u00f3 oposada<\/em>: Es tracta de canviar una emoci\u00f3 que no encaixa amb els fets oa la qual no podrem fer front de la manera m\u00e9s h\u00e0bil en el moment, aprenent a actuar en contra d'aquesta emoci\u00f3. Algunes estrat\u00e8gies que podem dur a terme s\u00f3n el canvi en la postura corporal, l'expressi\u00f3 facial, el pensament, all\u00f2 que diem i com ho diem.<\/li>\n
    3. Resoluci\u00f3 de problemes<\/em>: per a emocions que encaixen amb els fets<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

       <\/p>\n

        \n
      1. Disminuir la vulnerabilitat emocional<\/u>: Algunes accions que podem dur a terme inclourien realitzar activitats que augmentin el nostre sentit d'autoefic\u00e0cia, autocontrol<\/a> i compet\u00e8ncia; anticipar-se situacions futures, planificar els resultats i les habilitats que seran necess\u00e0ries o tenir cura del cos mitjan\u00e7ant la dieta, el son o l'exercici f\u00edsic, per tal de disminuir la reactivitat emocional.<\/li>\n<\/ol>\n

         <\/p>\n

          \n
        1. Manejar les emocions extremes<\/u>: consisteix a disminuir el patiment emocional sense fer coses que puguin empitjorar la situaci\u00f3. En primer lloc, \u00e9s important observar l'emoci\u00f3, aix\u00ed com identificar el punt en qu\u00e8 les nostres habilitats es fan fallida, on l'emoci\u00f3 arriba a tal intensitat que se'ns fa impossible actuar posant en marxa les estrat\u00e8gies apreses. Un cop passada aquesta crisi, podem tornar a practicar mindfulness de l'emoci\u00f3 actual o intentar utilitzar altres habilitats de regulaci\u00f3 emocional.<\/li>\n<\/ol>\n

           <\/p>\n

          Qu\u00e8 podem fer per sobreviure a les situacions de crisi?<\/u><\/p>\n

          Les estrat\u00e8gies seg\u00fcents s\u00f3n solucions a curt termini per suportar situacions doloroses sense dur a terme accions impulsives que puguin empitjorar la situaci\u00f3. Tenen com a \u00fanic objectiu travessar la crisi.<\/p>\n

            \n
          • Habilitat STOP<\/u>: Consisteix a aturar-se moment\u00e0niament, fer un pas enrere i respirar profundament per a continuaci\u00f3 observar qu\u00e8 passa al voltant i dins d'un, observar els fets sense jutjar-los per saber quines opcions tenim disponibles i preguntar-se qu\u00e8 volem de la situaci\u00f3, quines s\u00f3n les nostres metes.<\/li>\n
          • Pros i contres<\/u> fer una conducta indesitjada o no realitzar-la. Es pot portar la llista a sobre per llegir-la quan augmenti l?impuls de tenir una conducta problema.<\/li>\n
          • Habilitats TIP<\/u>: s\u00f3n formes r\u00e0pides de modificar l'activaci\u00f3 emocional mitjan\u00e7ant la fisiologia (hem de tenir en compte recomanacions m\u00e8diques particulars).\n
              \n
            • Temperatura: col\u00b7loqueu la cara en aigua freda i manteniu la respiraci\u00f3 durant 30 segons, portant l'atenci\u00f3 a la cara i les sensacions produ\u00efdes pel fred. Aix\u00f2 generar\u00e0 una baixada a l'activaci\u00f3 emocional.<\/li>\n
            • Exercici f\u00edsic intens durant uns minuts.<\/li>\n
            • Respiraci\u00f3 pausada o relaxaci\u00f3 muscular.<\/li>\n<\/ul>\n<\/li>\n
            • Distreure's<\/u>, amb activitats o altres pensaments per portar l'atenci\u00f3. Alguns exemples podrien ser portar l'atenci\u00f3 a un esdeveniment extern (com ara comptar llibres en una prestatgeria) o amb pensaments (fer una llista de pel\u00b7l\u00edcules o s\u00e8ries favorites).<\/li>\n
            • Autocalmar-se<\/u>: consisteix a augmentar la compassi\u00f3 amb nosaltres mateixos i autovalidar-nos. Per aix\u00f2, podem recordar una imatge de la nostra inf\u00e0ncia. Imaginar-nos que entrem a l'escena, qu\u00e8 far\u00edem? qu\u00e8 ens dir\u00edem? Si som compassius amb la nostra versi\u00f3 infantil, per qu\u00e8 no ho podem ser amb la present? Tamb\u00e9 podem trobar coses especials que ens calmin provinents dels diferents sentits, com ara una col\u00f2nia o prendre un te amb consci\u00e8ncia plena.<\/li>\n
            • Millorar el moment: hi ha diferents estrat\u00e8gies per fer-ho, com ara construir un lloc segur en la nostra imaginaci\u00f3, focalitzar-nos \u00fanicament en una cosa alhora, prendre refer\u00e8ncia en altres situacions en qu\u00e8 hem superat la crisi o dur a terme estrat\u00e8gies de relaxaci\u00f3, entre d'altres.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"

              Segons Sloan i Kring's (2007), la regulaci\u00f3 emocional fa refer\u00e8ncia als intents que fem per influenciar les emocions que tenim, quan tenir-les i com aquestes [\u2026]<\/span><\/p>","protected":false},"author":1,"featured_media":1032,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1,14,18],"tags":[],"class_list":["post-1030","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noticias","category-psicologia-de-la-personalidad","category-psicologia-de-la-salud"],"yoast_head":"\nQu\u00e9 es la Regulaci\u00f3n Emocional y C\u00f3mo podemos Regular nuestras Emociones - Catalina Calafat<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/catalinacalafat.com\/ca\/noticies\/regulacio-emocional-com-regular-emocions\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Qu\u00e9 es la Regulaci\u00f3n Emocional y C\u00f3mo podemos Regular nuestras Emociones - 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