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Palabras clave
Estrategias de afrontamiento
Coping
Estrs
Modelo Transaccional de Estrs
Autoinstrucciones
Objetivos
Este captulo ha sido escrito con el objetivo de que el lector o lectora...
Conozca las principales tcnicas cognitivo conductuales para incrementar las estrategias de afrontamiento frente a situaciones vitales negativas
Conozca las principales tcnicas que se utilizan en el proceso de solucin
de problemas
Conozca, de cada una de ellas, los conceptos bsicos, las bases tericas y
modelos en los que se fundamentan
Conozca los procedimientos de aplicacin: sus fases, estructura y componentes
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d4;'*'^@(9;-5>*'(*@0>7('O4*\*),)*;>O@>%'%5')*\*@'0O-5'*(4*;>O@0'%)-R%*2'(*
;>%5'^5>*Z,'*2'7'*47>0240)'
Centrar la atencin sobre el problemaU*"'2-4%5'*@0'&,%54)*\*0')@,')54)*)>70'*
(4*540'4*)'*0';-7'*0'50>4(-O'%54;-R%*-%P>0O45-]4*\*)'*@0>2,;'*(4*P>;4(-.4;-R%*
2'*(4*45'%;-R%*'%*'((4H
Reglas especficas*)>70'*(4)*;>%5-%&'%;-4)*\*(4*P>0O4*2'*'%;4,.40*(4*)-5,4;-R%*
d4;-4*(4*)>(,;-R%U*G>%*4,5>-%)50,;;->%')*)>70'*'(*@0>;')>*2'*4;5,4;-R%3*;RO>*
4;5,40*'%*(4)*2-P'0'%5')*P4)')*\*P0'%5'*4*;4O7->)*'%*(4*)-5,4;-R%H
Qu hacer con los errores cometidosU* Y4)* 4,5>-%)50,;;->%')* )>70'* ;RO>*
;>&%-5-]4H
Auto-refuerzoU* Y4)* 4,5>-%)50,;;->%')* 2'* 4,5>K0'P,'0.>* )>%* ,%4* 4,5>']4(,4K
;-R%*2'*(>)*0'),(542>)*>75'%-2>)*Z,'*5-'%'%*54O7-D%*'P';5>*O>5-]42>0H
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M ngeles Ruiz, Marta Isabel Daz y Arabella Villalobos
S%* '_'O@(>* 2'* 4,5>-%)50,;;->%')* @404* '(* 47>024_'* 2'* ,%4* 540'4* 2'* '^4O'%*
@>2094*-%;(,-0*(>)*)-&,-'%5')*@4)>)*\*]'074(-.4;->%')U
(e.g.: qu tengo que hacer? Tengo que comenzar
a realizar el examen de Terapia de Conducta).
<@0>^-O4;-R%*4(*@0>7('O4U*(e.g. cmo es el examen? Es tipo test).
Focalizacin de la atencin: (e.g. en qu tengo que fijarme? En cada una de
las respuestas que voy leyendo no en todas a la vez).
<,5>K0'P,'0.>U (e.g. muy bien, estoy contestando una a una y saltndome las
que no me s).
='074(-.4;->%')*@404*d4;'0*P0'%5'*4*(>)*'00>0')U (e.g. me he equivocado en
esta pregunta, creo que la respuesta es otra distinta a la que he marcado. No
importa, voy a tratar de corregirlo e intentar ir ms despacio y fijarme bien
para no equivocarme de nuevo).
<,5>K']4(,4;-R%U (e.g. he contestado todas las preguntas que me s? Voy a
comprobarlas todas. Parece que est bien).
<,5>K0'P,'0.>U (e.g. muy bien. He conseguido no ponerme muy nervioso y
contestar lo que me s).
?,4%2>*'(*`%50'%4O-'%5>*'%*<,5>-%)50,;;->%')*)'*0'4(-.4*'%*%-c>)*@'Z,'c>)3*(4)*
)-&,-'%5')* -%2-;4;->%')* @,'2'%* 4\,240* 4* P4;-(-540* (4* O40;d4* \* D^-5>* 2'(* '%50'%4K
O-'%5>*b"'-;d'%74,O3*CNVVfU
?>O'%.40*'(*'%50'%4O-'%5>*;>%*4;5-]-242')*2'*_,'&>*;>O>*540'4*-%-;-4(H
h0474_40*;>%*2>)*%-c>)*@404*Z,'*'%50'*'((>)*@,'24%*)'0]-0)'*2'*O>2'(>*)-*(4)*
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k0>;,040* %>* P>0.40* '(* 0-5O>* 2'(* %-c>* '%* (4* '(47>04;-R%* \* '%50'%4O-'%5>* 2'*
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8')400>((40*\*O4%5'%'0*,%4*7,'%4*)-%5>%94*'%50'*'(*5'04@',54*\*'(*%-c>3*@404*
)-%5-'%2>H
?,4%2>*)'*50474_'*;>%*540'4)*Z,'*&'%'04%*4%)-'2423*0'4(-.40*,%*'%50'%4O-'%K
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M ngeles Ruiz, Marta Isabel Daz y Arabella Villalobos
WH*`%50'%4O-'%5>*'%*6%>;,(4;-R%*2'*`)50D)
3.1. Introduccin
Y4*6%>;,(4;-R%*2'*`)50D)*P,'*'(*%>O70'*Z,'*)'*2->*4*,%*@4Z,'5'*2'*5D;%-;4)*;>&K
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4%)-'242*b"'-;d'%74,O*\*?4O'0>%3*CNVWfH*`%*(4*4;5,4(-2423*2424*(4*2-]'0)-242*2'*
504)5>0%>)*4*(>)*Z,'*)'*4@(-;43*'(*`%50'%4O-'%5>*'%*6%>;,(4;-R%*2'*`)50D)*b`6`f*@,'2'*
;>%)-2'040)'*,%4*P>0O4*d',09)5-;4O'%5'*[5-(*2'*;>%;'@5,4(-.40*'(*')50D)*\*(>)*P4;5>K
0')*Z,'*@,'2'%*@0>O>]'0*'(*;4O7->3*@404*@0>@>0;->%40*4)9*4\,24*@404*2-)'c40*504K
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@0>;'2'03*\*Z,'*)'c4(4%*(4)*P4)')*;>%;0'54)*Z,'*;>%P>0O4%*),*2-)'c>H*<2'O1)*2'*
(4)*@4,54)*;>%;0'54)*4*)'&,-0*'%*(4)*2-P'0'%5')*P4)')3*\*;>%5'O@(40*2-P'0'%5')*5D;%-;4)*
2'*4@(-;4;-R%3*'(*`6`*2'7'*42';,40)'*4*;424*-%2-]-2,>3*'%*P,%;-R%*2'*(4)*;404;5'09)K
'(-O-%40H*
?>O>*)'c4(4*"'-;d'%74,O*bABBNf3*'(*`%50'%4O-'%5>*'%*6%>;,(4;-R%*2'*`)50D)*
')*2'*,5-(-242*@404*4P0>%540*(4)*;,450>*;45'&>094)*2'*')50D)*)'c4(424)*@>0*`(->5*\*`-)K
2>0P'0*bCNMAfU*
Estresores agudos de tiempo limitadoH*I4;'*0'P'0'%;-4*4*4Z,'((>)*4;>%5';-K
O-'%5>)*')50')4%5')*Z,'*)'*24%*'%*,%*O>O'%5>*2'5'0O-%42>*\*)>%*2'*;>054*
2,04;-R%H*`%504094%*'%*')54*;45'&>094)*')50')>0')*0'(4;->%42>)*;>%*'^1O'%')*
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0'4;;->%')*2'*')50D)*b'H&H*@D02-24*2'*'O@('>*@,'2'*((']40*4*@0>7('O4)*';>K
%RO-;>)3* Z,'* 4* ),* ]'.* @,'2'%* 2')'O7>;40* '%* @0>7('O4)* O450-O>%-4(')3*
5>2>)*'((>)*&'%'042>0')*2'*')50D)fH
Intermitencia crnicaH*`%*&'%'04(*]-'%'*@0>]>;424*@>0*(4*'^@>)-;-R%*0'@'5-K
24* 4* )-5,4;->%')* ')50')4%5')* b'H&H* '^1O'%')3* ;>O745')* O-(-540')3* ;d'Z,'>*
OD2-;>3*'5;HfH
Estrs crnico continuadoH*6%;(,\'*'(*4P0>%54O-'%5>*2'*'%P'0O'242')*OD2-K
;4)*>*@)-Z,-150-;4)*2'*(40&4*2,04;-R%*>*@0>7('O4)*4P';5-]>)3*P4O-(-40')*\l>*2'*
47,)>*P9)-;>*>*)'^,4(*@0>(>%&42>3*)-5,4;->%')*(47>04(')*Z,'*-O@(-;4%*0-')&>)*
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hD;%-;4)*2'*d47-(-242')*2'*4P0>%54O-'%5>*\*)>(,;-R%*2'*@0>7('O4)*
M ngeles Ruiz, Marta Isabel Daz y Arabella Villalobos
5>)*5'04@D,5-;>)*4*),*4(;4%;'3*'%*P,%;-R%*2'(*5-@>*2'*@0>7('O43*2'*(4)*;404;5'09)5-;4)*
-2->)-%;01)-;4)*2'*(4*@'0)>%4*\*2'*(4*)-5,4;-R%H
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@'0)>%43*')*%';')40->*((']40*4*;47>*,%4*']4(,4;-R%*O1)*'^d4,)5-]4*Z,'*@'0O-54*4]'K
0-&,40* '(* O4\>0* %[O'0>* @>)-7('* 2'* ]40-47(')* -%5'0%4)* >* '^5'0%4)* -O@(-;424)* '%* '(*
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'%50'*(4)*2-)5-%54)*]40-47('H*k404*'((>*'%*'(*`6`*)'*0';>O-'%24*,5-(-.40*(>)*2-)5-%5>)*@0>K
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3.3.1.2. Conceptualizacin del problema
S%4* ]'.* ((']42>* 4* ;47>* '(* @0>;')>* 2'* ']4(,4;-R%* -%-;-4(3* )'* @0>@>0;->%4* ,%4*
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3.3.2. Fase de adquisicin y entrenamiento de habilidades
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3.3.2.1. Acciones a llevar a cabo durante la fase de adquisicin y entrenamiento en
habilidades
`(* @0>;'2-O-'%5>* 2'* -%5'0]'%;-R%* '%* (4* P4)'* 42Z,-)-;-R%* \* '%50'%4O-'%5>* 2'*
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a. Estrategias cognitivas
Estrategias de solucin de problemas.
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qu tengo que hacer?: Slo he de pensar en lo que s que 5'%&> que hacer y no
en si me estoy poniendo nervioso. Concntrate en lo que tienes que hacer
y no en otros aspectos que no son relevantes o te interfierenfH
AH Confrontacin con el estresorH* `(* >7_'5-]>* 2'* ')54)* 4,5>-%)50,;;->%')* ')*
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540'4* >* '%* (4* )-5,4;-R%* b'H&H* No tengo que pensar en mi estrs sino en
como tengo que abordar esta situacin o problema, Vete paso a paso y
divide el estrs o la tarea en unidades manejables no lo abordes globalmente, la tensin o el malestar que siento me sirven de recordatorio de
que tengo estrategias de afrontamiento que puedo utilizar para reducirlo.
Reljate, respira, y sigue adelante, etcHfH
WH Afrontamiento de las sensaciones de estrs o malestar si se producenH*`)5'*
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@'>0*b'H&H*Si comienzas a sentirse nervioso o alterado o estresado, haz una
pausa y respira profundamente; Valora el estrs en una escala de 0 a 10 y
fjate como cambia, Trata de centrarte en lo que puedes hacer para mantenerte en la situacin o para reducir el malestar, Reljate y ve despacio,
No trates de eliminar el estrs totalmente, trata simplemente de reducirlo
y mantenerlo en unos niveles aceptables, etcHfH
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La idea es prctica y se puede llevar a cabo?
Es realista? o Es muy costosa?
Cunto tiempo requiere?
Puede ser implementada por ti o requiere que otras personas se impliquen?
Las consecuencias que se anticipan de su puesta en prctica llevan a resolver el problema?
Implementacin de la solucin y verificacin
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