No sabía muy bien cómo empezar este blog. En él pretendo publicar una entrada semanal, relacionada con la salud mental y me gustaría que esta pretensión se tornara compromiso. El tiempo lo dirá.
He decidido comenzar fuerte, con la rumiación. Todo el mundo tiene claro qué es rumiar, ¿verdad?
En efecto, la RAE define rumiar con dos acepciones:
- Masticar por segunda vez, volviéndolo a la boca, el alimento que ya estuvo en el depósito que a este efecto tienen algunos animales.
- COLOQUIAL. Considerar despacio y pensar con reflexión y madurez algo.
Y alguien que se dedique a la psicoterapia, aprovechando el sentido metafórico de la comida entrando y saliendo, definiría rumiar con una tercera acepción:
«Darle vueltas sin cesar a una idea, de manera recurrente, de forma que nos impide poder centrar nuestra atención en lo importante».
El título de esta primera publicación es bastante revelador. En efecto, la rumiación es un proceso INconsciente, INevitable en su comienzo e INcapacitante. Cualquier evento en nuestra vida, que nos haya afectado a nivel emocional, es susceptible de generar rumiación. Como ocurre en cualquier otro proceso mental, la inercia nos lleva siempre al pensamiento catastrófico. Es decir, la rumiación nunca se produce en relación a una experiencia positiva; generalmente, los acontecimientos positivos suceden, producen su recompensa y luego se almacenan en la memoria despareciendo del pensamiento.
Esta imagen me llegó a través de una red social, desconozco quién la creó, pero la pongo porque describe a la perfección lo que supone rumiar:
Cuando estamos en un estado llamémosle normal, es decir, en ausencia de psicopatología, la rumiación sigue siendo desagradable pero no tiene mayor importancia, ya que tarde o temprano nuestra atención se dirige hacia algún otro foco. En estos casos, lo más «grave» que podría suceder es la denominada ‘parálisis por análisis’, es decir, el famoso bloqueo mental que nos impide avanzar. No obstante, cuando una persona atraviesa un periodo emocionalmente inestable, especialmente con ansiedad y/o depresión, la rumiación dificulta enormemente a la persona poder realizar cada uno de los ejercicios prescritos para su recuperación. Además, hay que considerar que la rumiación puede ser tanto sobre eventos pasados (rumiación retrospectiva) como sobre eventos futuros (rumiación prospectiva). O nos comemos la cabeza con lo que sucedió o con lo que podría suceder. En efecto, la rumiación está basada en el miedo, al igual que la ansiedad… por esta razón tienen tanta relación, y de ahí el título de este post.
…y, ¿qué podemos hacer para detener la rumiación?
Los enfoques terapéuticos para abordar la rumiación suelen incluir técnicas de terapia cognitivo-conductual (TCC), que buscan identificar y atajar los patrones de pensamiento negativo, así como promover estrategias y habilidades de resolución de problemas. La rumiación no es más que la atención exclusiva a una idea recurrente, de manera que, entrenando la atención para poder redirigirla a voluntad, podríamos aliviar esta tortura nada más aparecer: la meditación/mindfulness puede ser útil para ayudar a las personas a desarrollar una mayor conciencia de sus pensamientos y emociones y a aprender a manejarlos de manera más efectiva.
Pero, recuerda, lo mejor es que contactes con un/a profesional de la psicología para que te asesore.
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Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Your article helped me a lot, is there any more related content? Thanks!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
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Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
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I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.