{"id":13969,"date":"2022-02-03T13:17:13","date_gmt":"2022-02-03T19:17:13","guid":{"rendered":"https:\/\/naturalwomanhood.org\/?p=13969"},"modified":"2024-05-26T17:25:33","modified_gmt":"2024-05-26T22:25:33","slug":"4-estrategias-que-puede-utilizar-cuando-le-resulte-dificil-cumplir-sus-objetivos-de-salud","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/4-strategies-to-use-when-sticking-with-your-health-goals-gets-tough\/","title":{"rendered":"4 estrategias para cumplir los objetivos de salud cuando se hace dif\u00edcil"},"content":{"rendered":"

Ya estamos oficialmente en febrero. \u00bfC\u00f3mo van sus objetivos de salud para el nuevo a\u00f1o?<\/p>\n\n\n\n

Tal vez uno de sus objetivos de salud para el a\u00f1o inclu\u00eda toma las riendas de tu salud a trav\u00e9s de las tablas de control de la fertilidad<\/a>. Al principio, puede ser divertido reunirse con su instructor de fertilidad<\/a>para conocer toda la fascinante informaci\u00f3n que ofrecen y descargar un nueva aplicaci\u00f3n<\/a> de usar. Te sientes capacitado. Te sientes motivado. Te entusiasma lo que te depara el futuro. Pero un d\u00eda te olvidas de trazar un gr\u00e1fico. O viajas y sales de tu rutina. O simplemente empieza a resultarte inc\u00f3modo y una carga, y si est\u00e1s en una relaci\u00f3n y nunca has tenido que practicar la abstinencia<\/a> antes, algunas de las \"reglas\" de tu m\u00e9todo pueden parecer francamente draconianas. \u00bfC\u00f3mo superas esos retos y te mantienes firme en los objetivos de salud que te has marcado para el nuevo a\u00f1o? Ya se trate de hacer un gr\u00e1fico, de llegar al fondo de un problema de ciclo (incluida la infertilidad<\/a>), quedarse embarazada<\/a>o cualquier otro objetivo de salud, las siguientes son cuatro estrategias sencillas que te ayudar\u00e1n a honrarte a ti mismo y al objetivo que te has marcado.<\/p>\n\n\n\n

Facilite a su cerebro la aceptaci\u00f3n del cambio eliminando los obst\u00e1culos al \u00e9xito<\/span><\/h2>\n\n\n\n

Lo dif\u00edcil de convertir cualquier nuevo objetivo en un h\u00e1bito, especialmente los que no ofrecen una gratificaci\u00f3n instant\u00e1nea, es eliminar cualquier obst\u00e1culo potencial que pueda impedir tu progreso. A nuestros cuerpos y cerebros les gusta la constancia, as\u00ed que cada vez que intentas salir de tu patr\u00f3n habitual, aunque sea para algo objetivamente bueno para ti, tu cerebro puede resistirse. Esto significa que cualquier obst\u00e1culo, por peque\u00f1o que sea, puede hacer que tu cerebro se resista a cada paso del camino. As\u00ed que, \u00a1elimina los obst\u00e1culos! <\/p>\n\n\n\n

Por ejemplo, si est\u00e1 aprendiendo un nuevo m\u00e9todo y le resulta dif\u00edcil acordarse de hacer la gr\u00e1fica todos los d\u00edas, \"eliminar obst\u00e1culos\" podr\u00eda consistir en programar una alarma en su tel\u00e9fono para que le ayude a acordarse de hacer la gr\u00e1fica a la misma hora todos los d\u00edas. Del mismo modo, colocar el material de trazado en un lugar donde pueda verlo y elegir el m\u00e9todo de trazado (por ejemplo, trazado en papel frente a aplicaci\u00f3n) que le resulte m\u00e1s intuitivo y f\u00e1cil de usar son dos buenos ejemplos de c\u00f3mo eliminar los obst\u00e1culos para alcanzar el objetivo (y crea h\u00e1bito<\/a>) \u00e9xito. Al eliminar tantos obst\u00e1culos como pueda, le est\u00e1 dando a su cerebro la oportunidad de construir un nuevo patr\u00f3n de comportamiento y de aprender que este cambio no es tan malo despu\u00e9s de todo. Su objetivo es hacer que este cambio sea lo m\u00e1s f\u00e1cil posible para usted, para su cuerpo y para su cerebro.<\/p>\n\n\n\n

Elige la mentalidad del marat\u00f3n: \u00a1los peque\u00f1os cambios se suman con el tiempo!<\/span><\/h2>\n\n\n\n

Una frase que mis clientes de psicoterapia est\u00e1n acostumbrados a o\u00edr de m\u00ed es: \"Es un marat\u00f3n, no un sprint\", cuando comparten su frustraci\u00f3n porque el cambio no se est\u00e1 produciendo tan r\u00e1pido como les gustar\u00eda. Si enfocas tu objetivo como un sprint, te sentir\u00e1s frustrado cuando el cambio dr\u00e1stico no sea inmediato. Es frustrante esforzarse al m\u00e1ximo s\u00f3lo para ver peque\u00f1os cambios y sentirse demasiado agotado para continuar. Adoptar un enfoque maratoniano, sin embargo, le libera de la presi\u00f3n de obtener resultados de la noche a la ma\u00f1ana y le ayuda a adoptar un enfoque m\u00e1s consciente para lograr su objetivo. <\/p>\n\n\n\n

Digamos, por ejemplo, que su objetivo es comer m\u00e1s alimentos ricos en nutrientes para hacer frente a los problemas en su ciclo-o para sanar de la privaci\u00f3n de nutrientes<\/a> o da\u00f1o intestinal<\/a> sostenido del uso de anticonceptivos hormonales. En lugar de adoptar el enfoque del sprint y vaciar la despensa y la nevera, llen\u00e1ndola de alimentos ricos en nutrientes s\u00f3lo para sentirte abrumada sobre qu\u00e9 o cu\u00e1ndo o c\u00f3mo cocinarlos, podr\u00edas considerar adoptar el enfoque del marat\u00f3n: C\u00e9ntrate en incorporar un nuevo alimento a la semana, o en probar una nueva receta a la semana, y aumenta gradualmente la cantidad de alimentos ricos en nutrientes que incorporas a tu dieta. Como en la historia de la tortuga y la liebre, la lentitud y la constancia ganan la carrera.<\/p>\n\n\n\n

H\u00e1bitos at\u00f3micos<\/em><\/a> James Clear, autor y experto en formaci\u00f3n de buenos h\u00e1bitos, es un gran partidario de este enfoque, hasta el punto de que aboga por centrarse en mejorar s\u00f3lo \"1%\" cada d\u00eda. Esos aparentemente peque\u00f1os cambios diarios (o semanales, o mensuales) se acumulan con el tiempo. <\/p>\n\n\n\n

Recuerde el \"por qu\u00e9\" de su objetivo de salud<\/span><\/h2>\n\n\n\n

Cuando empieces a sentirte desanimado, puede serte \u00fatil recordar tu \"por qu\u00e9\", es decir, \u00bfcu\u00e1l fue la raz\u00f3n para elegir este objetivo? \u00bfPor qu\u00e9 es importante para ti? Alinearse con el prop\u00f3sito <\/em>detr\u00e1s del objetivo que te has fijado puede ayudarte a motivarte para superar esos momentos en los que cumplir tu compromiso te parece demasiado trabajo. <\/p>\n\n\n\n

Por ejemplo, \u00bfte has propuesto llegar al fondo de tus problemas de fertilidad o del ciclo menstrual reuniendo la informaci\u00f3n adecuada? equipo de atenci\u00f3n integral<\/a>? Buscar el m\u00e9dico adecuado que te ayude a diagnosticar lo que sea que est\u00e9 afectando a tu ciclo puede ser desalentador y frustrante a veces, especialmente si sientes que, a cada paso, no te escuchan<\/a>. Puede que sienta la tentaci\u00f3n de renunciar a la b\u00fasqueda y \"aprender a vivir con ello\" o conformarse con un tratamiento o soluci\u00f3n curita<\/a> que no te satisfacen. En su lugar, puede ser \u00fatil recordar que usted <\/em>han elegido dar prioridad a su salud, y que usted <\/em>cree que existe una soluci\u00f3n para lo que est\u00e1 experimentando. Si tu \"por qu\u00e9\" es lo suficientemente poderoso (por ejemplo, mejorar tu fertilidad para poder concebir alg\u00fan d\u00eda), encontrar\u00e1s la forma de superar la frustraci\u00f3n y el des\u00e1nimo, \u00a1y te alegrar\u00e1s de haberlo hecho!<\/p>\n\n\n\n

Busque compa\u00f1eros de viaje que puedan ayudarle a alcanzar sus objetivos de salud.<\/span><\/h2>\n\n\n\n

En momentos de estr\u00e9s (y esto puede incluir la lucha por seguir trabajando para conseguir tu objetivo), puede ser tentador aislarse o decirse a uno mismo que nadie entender\u00e1 c\u00f3mo te sientes. Pero lo cierto es que es<\/em> probablemente alguien por ah\u00ed que hace <\/em>saber lo que sientes, o alguien que al menos pueda empatizar con tu experiencia. Seg\u00fan investigaci\u00f3n<\/a>recurrir a su red de apoyo de confianza puede aliviarle el estr\u00e9s.cuidar y hacer amigos<\/a>\"respuesta al estr\u00e9s. Una nota fascinante: esta respuesta es m\u00e1s com\u00fan en las mujeres que en los hombres. Nuestros amigos pueden apoyarnos en los retos y momentos dif\u00edciles, y pueden ofrecernos palabras de consuelo, \u00e1nimo y motivaci\u00f3n. Si tienes problemas con un gr\u00e1fico, no tengas miedo de ponte en contacto con tu instructor<\/a> para obtener m\u00e1s ayuda, o incluso considere la posibilidad de unirse a una m\u00e9todo de conocimiento de la fertilidad<\/a> foro o grupo de apoyo: \u00a1s\u00ed, existen!<\/p>\n\n\n\n

Si est\u00e1s luchando por poner en pr\u00e1ctica un nuevo h\u00e1bito de planificaci\u00f3n de la fertilidad, escudri\u00f1ando el dolor y la confusi\u00f3n de un problema c\u00edclico como el s\u00edndrome de ovario poliqu\u00edstico o la endometriosis, o atravesando la oscuridad de la infertilidad, ac\u00e9rcate a tus amigos de confianza para compadecerte de los retos. Tal vez tengan una respuesta o un enfoque que pueda serte \u00fatil, pero incluso si est\u00e1n luchando de la misma manera, tener compa\u00f1eros de viaje puede ser incre\u00edblemente alentador (especialmente si has elegido algo tan contracultural como la concienciaci\u00f3n sobre la fertilidad o la atenci\u00f3n m\u00e9dica reproductiva reparadora). <\/p>\n\n\n\n

Independientemente de los objetivos que te hayas marcado este a\u00f1o, recuerda que los cambios significativos no se producen de la noche a la ma\u00f1ana. Pero si recuerdas estas estrategias para mantenerte firme en tus objetivos cuando las cosas se ponen dif\u00edciles, te sorprender\u00e1 ver d\u00f3nde estar\u00e1s dentro de un a\u00f1o. <\/p>\n\n\n\n

Lecturas complementarias:<\/h4>\n\n\n\n

Beneficios de los gr\u00e1ficos para la salud mental<\/a><\/p>\n\n\n\n

Los beneficios de adoptar una mentalidad de abundancia con FAM<\/a><\/p>\n\n\n\n

3 sencillos consejos de nutrici\u00f3n que mejorar\u00e1n su salud reproductiva<\/a><\/p>\n\n\n\n

\u00bfQu\u00e9 es un M\u00e9todo de Conocimiento de la Fertilidad y c\u00f3mo se empieza a hacer un gr\u00e1fico con FAM?<\/a><\/p>","protected":false},"excerpt":{"rendered":"Ya estamos oficialmente en febrero. \u00bfC\u00f3mo van sus objetivos de salud para el nuevo a\u00f1o? 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