{"id":2638,"date":"2019-05-29T12:19:04","date_gmt":"2019-05-29T16:19:04","guid":{"rendered":"https:\/\/natural-womanhood.local\/?p=2638"},"modified":"2024-05-18T12:39:07","modified_gmt":"2024-05-18T17:39:07","slug":"sugerencias-de-un-terapeuta-para-afrontar-los-cambios-de-humor","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/a-therapists-suggestions-for-coping-with-mood-swings\/","title":{"rendered":"Sugerencias de un terapeuta para afrontar los cambios de humor"},"content":{"rendered":"

\u00bfAlguna vez te has encontrado sollozando ante un anuncio aparentemente desgarrador, s\u00f3lo para verlo unas semanas m\u00e1s tarde y sentirte significativamente menos conmovido? Te preguntas por qu\u00e9 no es tan dram\u00e1tico como lo recordabas. Y entonces te das cuenta de que probablemente fue porque la primera vez que viste el anuncio fue unos d\u00edas antes de tu periodo. Y esto significa que tus hormonas podr\u00edan haber influido en la forma en que te afect\u00f3 el anuncio.<\/p>\n

Ya sea debido a PMS<\/a> o parte de su ciclo t\u00edpico, es bastante com\u00fan que las mujeres se sientan m\u00e1s emocionales y llorosas alrededor de sus per\u00edodos, pero a menudo puede aparecer en momentos inesperados y ser frustrante de experimentar. Las situaciones que normalmente no desencadenan estas emociones se convierten en pararrayos de una mayor emotividad. Para complicar a\u00fan m\u00e1s las cosas, a menudo no te das cuenta de que estas emociones intensas se deben probablemente a la forma en que tus hormonas est\u00e1n cambiando en ese momento y haces la conexi\u00f3n despu\u00e9s del hecho (cuando ya es demasiado tarde para tomar medidas para controlar tus emociones), lo que puede a\u00f1adirse a ese sentimiento de frustraci\u00f3n. Por suerte, existen algunos consejos \u00fatiles que puedes poner en pr\u00e1ctica para controlar los episodios de llanto o lagrimeo que experimentas durante el ciclo.<\/p>\n

Entiende tu cuerpo<\/h2>\n

Los niveles hormonales cambian antes de la menstruaci\u00f3n, lo que puede contribuir a los cambios de humor que experimentes. Por ejemplo, niveles de progesterona<\/a> bajan justo antes del inicio del periodo. Adem\u00e1s, niveles de serotonina<\/a> en su cerebro puede fluctuar, lo que puede contribuir a los cambios de humor. (La serotonina es un neurotransmisor que se cree que est\u00e1 relacionado con trastornos del estado de \u00e1nimo como la depresi\u00f3n). Con estos y otros cambios que se producen en tu cuerpo, tu estado de \u00e1nimo puede verse definitivamente afectado. Aparecen ataques de llanto, irritabilidad y otras emociones fuertes que no sueles experimentar en otros momentos del ciclo.<\/p>\n

Es importante se\u00f1alar que, si tiene alguna duda sobre si sus s\u00edntomas son o no motivo de preocupaci\u00f3n, le convendr\u00eda consultar a un profesional sanitario con experiencia.<\/p>\n

Conozca su ciclo<\/h2>\n

Dedicar tiempo a establecer un patr\u00f3n de s\u00edntomas puede ser \u00fatil si quieres ser m\u00e1s consciente de tus emociones justo antes de la menstruaci\u00f3n y si quieres tomar medidas para controlarlas. Llevar un registro de tus s\u00edntomas durante cada ciclo puede ayudarte a establecer un patr\u00f3n de s\u00edntomas. Por ejemplo, si notas que te sientes m\u00e1s emocional de lo habitual, an\u00f3talo en la tabla o aplicaci\u00f3n que est\u00e9s utilizando para hacer un seguimiento de tu ciclo. Tambi\u00e9n puedes anotar qu\u00e9 acontecimientos o situaciones desencadenaron esas emociones. Despu\u00e9s de registrar estos s\u00edntomas durante unos cuantos ciclos, puedes echar la vista atr\u00e1s e identificar cualquier patr\u00f3n que est\u00e9 presente. Por ejemplo, puede que cuatro d\u00edas antes de la menstruaci\u00f3n te sientas m\u00e1s emocional de lo habitual.<\/p>\n

El seguimiento del ciclo menstrual con los m\u00e9todos basados en el conocimiento de la fertilidad (MBCF) puede ayudarle a predecir mejor cu\u00e1ndo le vendr\u00e1 la regla, sobre todo si suele tener ciclos irregulares. Despu\u00e9s de aprender un M\u00e9todo basado en el Conocimiento de la Fertilidad de un instructor certificado<\/a>sabr\u00e1 c\u00f3mo leer los signos biol\u00f3gicos naturales de su cuerpo de cu\u00e1ndo se produce la ovulaci\u00f3n<\/a>. Aunque la ovulaci\u00f3n puede adelantarse o retrasarse en el caso de las personas con periodos irregulares, los periodos empezar\u00e1n entre 14 y 16 d\u00edas despu\u00e9s de la ovulaci\u00f3n, lo que te ayudar\u00e1 a predecir cu\u00e1ndo es probable que empiecen los cambios de humor.<\/p>\n

Prep\u00e1rese con antelaci\u00f3n<\/h2>\n

Sabiendo cu\u00e1ndo tiendes a experimentar una mayor emotividad en tu ciclo, puedes tomar esta informaci\u00f3n y mirar hacia adelante en tu ciclo. Puedes anotar en tu gr\u00e1fico, aplicaci\u00f3n o calendario que es m\u00e1s probable que te sientas m\u00e1s llorosa o emocional en los d\u00edas que has identificado (bas\u00e1ndote en los s\u00edntomas anteriores) para recordarte a ti misma que debes prepararte para la posibilidad de sentirte as\u00ed en esos d\u00edas. Esto puede ayudarle a ser m\u00e1s consciente de c\u00f3mo se siente y a reconocer que puede estar reaccionando m\u00e1s emocionalmente de lo que lo har\u00eda normalmente. Por ejemplo, puede ayudar a reducir la sensaci\u00f3n de ser sorprendido por ataques de llanto.<\/p>\n

Practicar la autocompasi\u00f3n<\/h2>\n

Aunque puede resultar tentador ser cr\u00edtico con uno mismo por sentirse emocional, machacarse por los cambios hormonales s\u00f3lo sirve para sentirse peor. En su lugar, considere la posibilidad de darse una dosis extra de autocompasi\u00f3n. Por ejemplo, en lugar de castigarte por ser \"d\u00e9bil\" y llorar a la primera de cambio, recu\u00e9rdate por qu\u00e9 te sientes as\u00ed (est\u00e1s experimentando un cambio hormonal) y rel\u00e1jate un poco.<\/p>\n

Sea amable consigo mismo. Aunque es probable que esto sea diferente para cada persona, algunos ejemplos incluyen consumir entretenimiento edificante y c\u00f3mico (libros, revistas, pel\u00edculas, programas de televisi\u00f3n, podcasts, m\u00fasica, etc.) en lugar de emocional; asumir compromisos menos estresantes durante estos d\u00edas para poder dedicar tiempo al cuidado personal (darse un ba\u00f1o, hacer estiramientos ligeros, salir a pasear con un amigo); o comprobar con uno mismo unas cuantas veces al d\u00eda para evaluar d\u00f3nde se encuentra emocionalmente (por ejemplo, \u00bfse siente agotado? Tal vez sea el momento de tomarse un descanso). Tr\u00e1tate con delicadeza durante este tiempo y date permiso para tom\u00e1rtelo con calma. Lo agradecer\u00e1s y estar\u00e1s mucho menos estresado.<\/p>\n

Perm\u00edtase tomarse tiempo para tomar decisiones importantes<\/h2>\n

Otra ventaja de ser consciente de cu\u00e1ndo tiendes a sentirte m\u00e1s emocional antes de la menstruaci\u00f3n es que puedes evitar precipitarte a la hora de tomar decisiones importantes o mantener conversaciones importantes durante este periodo. \u00bfPor qu\u00e9? Si se siente propensa a las l\u00e1grimas y a los ataques de llanto, puede ser dif\u00edcil evitar basar sus decisiones en c\u00f3mo se siente. Si pospones abordar temas importantes de tu vida durante este periodo, aumentar\u00e1s las posibilidades de no tomar decisiones precipitadas. Tu futuro yo te lo agradecer\u00e1. En lugar de eso, anota que tienes que tomar una decisi\u00f3n en una semana o as\u00ed y luego d\u00e9jala para cuando te sientas m\u00e1s fuerte mentalmente. (De nuevo, podr\u00edas consultar tu registro de s\u00edntomas para ver cu\u00e1ndo podr\u00eda ser ese momento).<\/p>\n

Sea como sea tu ciclo \u00fanico, trazar su ciclo<\/a> con M\u00e9todos Basados en el Conocimiento de la Fertilidad es un primer paso esencial para comprender mejor sus s\u00edntomas y c\u00f3mo afrontarlos mejor.<\/p>","protected":false},"excerpt":{"rendered":"Alguna vez ha llorado por un anuncio aparentemente desgarrador y lo ha visto unas semanas despu\u00e9s...","protected":false},"author":47,"featured_media":2640,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5362,5181],"tags":[5851,5455],"class_list":{"0":"post-2638","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycle-dysfunctions","8":"category-reproductive-and-menstrual-disorders","9":"tag-cycle-dysfuctions","10":"tag-pms-pmdd-depression","11":"cs-entry","12":"cs-video-wrap"},"acf":[],"yoast_head":"\nA Therapist's Suggestions for Coping With Mood Swings - Natural Womanhood<\/title>\n<meta name=\"description\" content=\"Mood swings due to PMS or your regular cycle can be draining. 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