{"id":8311,"date":"2020-04-10T00:07:35","date_gmt":"2020-04-10T04:07:35","guid":{"rendered":"https:\/\/natural-womanhood.local\/?p=8311"},"modified":"2024-05-18T21:09:47","modified_gmt":"2024-05-19T02:09:47","slug":"5-preguntas-que-debes-hacerte-para-controlar-los-efectos-del-estres-en-la-fertilidad-durante-el-covid-19-2020","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/5-questions-to-ask-to-help-you-manage-the-effects-of-stress-on-fertility-during-covid-19-2020\/","title":{"rendered":"C\u00f3mo controlar el estr\u00e9s durante Covid-19: 5 preguntas que debes hacerte"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">En las \u00faltimas semanas, nuestras vidas han cambiado por completo debido al COVID-19. Nuestro personal sanitario est\u00e1 en primera l\u00ednea atendiendo a los enfermos, nos refugiamos en casa y trabajamos desde casa, y los comercios no esenciales est\u00e1n cerrados. Todos hemos tenido que adaptarnos a nuestras nuevas rutinas, y todos estos cambios pueden contribuir f\u00e1cilmente a aumentar los niveles de estr\u00e9s. A su vez, el estr\u00e9s puede<a href=\"https:\/\/naturalwomanhood.org\/es\/como-afecta-el-estres-al-ciclo-menstrual-conocimiento-de-la-fertilidad-fabm-nfp-05052018\/\"> afectan negativamente a nuestra fertilidad<\/a> de diversas formas que pueden detectarse a trav\u00e9s de los gr\u00e1ficos de fertilidad.<\/span><\/p>\n<h2 id=\"the-effects-of-stress-on-fertility\"><strong>Efectos del estr\u00e9s en la fertilidad<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Es importante controlar nuestros niveles de estr\u00e9s, no s\u00f3lo para nuestro bienestar f\u00edsico y mental, sino tambi\u00e9n para nuestra salud reproductiva. Algunos de los efectos m\u00e1s notables del estr\u00e9s sobre la fertilidad son el retraso de la ovulaci\u00f3n, ciclos m\u00e1s largos, anovulaci\u00f3n\/sin ovulaci\u00f3n, una fase l\u00fatea m\u00e1s corta y un retraso del periodo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Como psicoterapeuta, puedo compartir contigo cinco preguntas \u00fatiles que debes hacerte, para ayudarte a controlar tus niveles de estr\u00e9s y minimizar el impacto que el estr\u00e9s tiene en tu ciclo.<\/span><\/p>\n<h2 id=\"are-you-getting-enough-sleep\"><b>\u00bfDuerme lo suficiente?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Cuando se est\u00e1 fuera de la rutina, es f\u00e1cil que el ciclo del sue\u00f1o se desincronice con sesiones nocturnas de televisi\u00f3n seguidas de quedarse dormido o ser despertado por los ni\u00f1os, lo que hace que se funcione con pocas horas de sue\u00f1o. Por muy f\u00e1cil que sea caer en este patr\u00f3n, es importante recordar que dormir lo suficiente es esencial en momentos de estr\u00e9s.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fundaci\u00f3n Nacional del Sue\u00f1o<\/span><a href=\"https:\/\/www.sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times\"> <span style=\"font-weight: 400;\">recomienda<\/span><\/a><span style=\"font-weight: 400;\"> que los adultos duerman entre 7 y 9 horas por noche. Cuando no se duerme lo suficiente, los s\u00edntomas del estr\u00e9s pueden aumentar,<\/span><a href=\"https:\/\/www.apa.org\/news\/press\/releases\/stress\/2013\/sleep\"> <span style=\"font-weight: 400;\">seg\u00fan<\/span><\/a><span style=\"font-weight: 400;\"> a la Asociaci\u00f3n Americana de Psicolog\u00eda, y estos<\/span><a href=\"https:\/\/www.apa.org\/news\/press\/releases\/stress\/2013\/sleep\"> <span style=\"font-weight: 400;\">incluir<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sensaci\u00f3n de irritabilidad o enfado<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sentirse abrumado<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Falta de inter\u00e9s, motivaci\u00f3n o energ\u00eda<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Perder la paciencia o gritar a sus hijos<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ejercicio de salto<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Si est\u00e1s experimentando algunos de los s\u00edntomas anteriores debido a los cambios de estilo de vida que has experimentado a causa de COVID-19, aseg\u00farate de que est\u00e1s durmiendo de 7 a 9 horas de sue\u00f1o de calidad tan a menudo como sea posible.<\/span><\/p>\n<h2 id=\"are-you-exercising\"><b>\u00bfHace ejercicio?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Aunque puede que tenga la tentaci\u00f3n de no hacer ejercicio porque se siente abrumado o estresado, el ejercicio es a\u00fan m\u00e1s importante en momentos de estr\u00e9s. Hacer ejercicio con regularidad es beneficioso para la salud mental y f\u00edsica.<\/span><a href=\"https:\/\/www.apa.org\/news\/press\/releases\/stress\/2013\/exercise\">\u00a0<\/a><a href=\"https:\/\/www.apa.org\/news\/press\/releases\/stress\/2013\/exercise\">beneficios<\/a> como la mejora de la salud cardiovascular y muscular, la reducci\u00f3n de la depresi\u00f3n, la mejora del estado de \u00e1nimo, el aumento de la confianza y la reducci\u00f3n del estr\u00e9s. El ejercicio tambi\u00e9n puede ayudar a mitigar algunos de los efectos del estr\u00e9s sobre la fertilidad.<\/p>\n<p><span style=\"font-weight: 400;\">Aunque los gimnasios est\u00e1n cerrados y las clases en los estudios est\u00e1n canceladas en este momento, hay maneras f\u00e1ciles de conseguir que los CDC's<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/age-chart.html\"> <span style=\"font-weight: 400;\">recomendado<\/span><\/a><span style=\"font-weight: 400;\"> 20-30 minutos al d\u00eda desde la comodidad de tu casa y tu vecindario. Ya sea que pruebes una clase gratuita en l\u00ednea de YouTube o tu aplicaci\u00f3n favorita, organices una fiesta de baile virtual con tus amigos y familiares, o salgas a caminar o correr por el vecindario, puedes dedicar f\u00e1cilmente de 20 a 30 minutos cada d\u00eda. Hacer ejercicio te ayudar\u00e1 a aliviar el estr\u00e9s y a mejorar tu estado de \u00e1nimo, dos cosas muy importantes y necesarias en esta \u00e9poca.\u00a0\u00a0<\/span><\/p>\n<h2 id=\"when-was-the-last-time-you-talked-to-a-friend\"><b>\u00bfCu\u00e1ndo fue la \u00faltima vez que habl\u00f3 con un amigo?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Cuando uno est\u00e1 estresado, puede tener la tentaci\u00f3n de replegarse y aislarse de su red de apoyo, pero es importante tender la mano a los dem\u00e1s.<\/span><a href=\"https:\/\/verilymag.com\/2013\/08\/friendship-newly-discovered-stress-reliever-in-rare-supply\"> <span style=\"font-weight: 400;\">Especialmente para las mujeres<\/span><\/a><span style=\"font-weight: 400;\">En realidad, recurrir a amigos y familiares puede ayudar a reducir el estr\u00e9s.<\/span><a href=\"https:\/\/psycnet.apa.org\/record\/2011-19550-001\"><span style=\"font-weight: 400;\">\u00a0<\/span><\/a><\/p>\n<p><a href=\"https:\/\/psycnet.apa.org\/record\/2011-19550-001\"><span style=\"font-weight: 400;\">Investigaci\u00f3n<\/span><\/a><span style=\"font-weight: 400;\"> ha demostrado que tener un amigo cercano puede reducir el impacto de un acontecimiento negativo. Nos enfrentamos a una gran cantidad de estr\u00e9s y muchas inc\u00f3gnitas mientras tratamos de aplanar la curva COVID-19, lo que hace que permanecer en contacto con nuestra red de apoyo sea a\u00fan m\u00e1s importante, especialmente si vives solo. Y, aunque no podemos reunirnos con un amigo para tomar un caf\u00e9 en este momento, todav\u00eda se puede llamar, texto, o video chat con sus amigos y familiares. Tambi\u00e9n puedes ser creativo y programar un club de art\u00edculos o podcasts, una happy hour tem\u00e1tica o una noche de juegos online con amigos. Aseg\u00farate de que estar conectado con tu familia y amigos es una prioridad en este momento.\u00a0\u00a0<\/span><\/p>\n<h2 id=\"are-you-allowing-yourself-to-have-downtime\"><b>\u00bfTe permites tener tiempo de inactividad?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Nuestras agendas se han visto completamente trastocadas a causa del COVID-19. Puede que est\u00e9s compaginando el trabajo desde casa con el cuidado de tu familia o puede que est\u00e9s lidiando con el hecho de vivir solo en estos momentos. Aunque tengas la tentaci\u00f3n de emprender un gran proyecto, como limpiar toda la casa o poner en marcha el negocio paralelo con el que siempre has so\u00f1ado, aseg\u00farate de sacar tiempo para sentarte y hacer algo relajante y reparador. Lo mismo ocurre si compaginas el trabajo con el cuidado de la familia, al tiempo que intentas mantener tu propio bienestar. Aunque mantenernos ocupados puede ayudarnos a hacer frente a la realidad de COVID-19, el descanso es igualmente importante para mitigar los efectos del estr\u00e9s sobre la fertilidad y la salud en general. Dedicar tiempo a actividades reparadoras como hacer manualidades, escribir en un diario, leer o dar un paseo, proporciona a tu cuerpo el tiempo cr\u00edtico que necesita para activar tu sistema nervioso parasimp\u00e1tico, que ayuda a devolver a tu cuerpo a un estado de calma despu\u00e9s del estr\u00e9s. Programar tu tiempo de descanso antes de acostarte es una gran idea porque tambi\u00e9n te ayudar\u00e1 a prepararte para una noche de sue\u00f1o reparador.<\/span><\/p>\n<h2 id=\"what-are-you-thankful-for\"><b>\u00bfDe qu\u00e9 est\u00e1s agradecido?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Especialmente en tiempos como estos, en los que es m\u00e1s f\u00e1cil centrarse en lo que no va bien, en lo que nos perdemos y en todo el sufrimiento que hay en el mundo, es muy importante practicar la gratitud.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cuando perdemos de vista todas las cosas buenas que ocurren en nuestra vida, sentimos a\u00fan m\u00e1s el peso del mundo, lo que puede empeorar nuestro estr\u00e9s. Pensar en lo que nos produce gratitud, en cambio, nos ayuda a abrir los ojos a lo bueno que est\u00e1 ocurriendo en medio de tantos retos y dificultades. Se ha demostrado que algo tan sencillo como llevar un diario de gratitud cada d\u00eda<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/giving-thanks-can-make-you-happier\"> <span style=\"font-weight: 400;\">aumentar<\/span><\/a><span style=\"font-weight: 400;\"> su bienestar general.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sean cuales sean los retos que tenga por delante, poner en pr\u00e1ctica estos consejos puede ayudarle a controlar sus niveles de estr\u00e9s y los efectos de \u00e9ste sobre su fertilidad y su salud en general.<\/span><\/p>","protected":false},"excerpt":{"rendered":"En las \u00faltimas semanas, nuestras vidas han cambiado por completo debido al COVID-19. Nuestros trabajadores sanitarios est\u00e1n en...","protected":false},"author":47,"featured_media":10913,"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":[5179,5290],"tags":[4104,5473],"class_list":{"0":"post-8311","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fertility-awareness-methods","8":"category-health-benefits-of-fam","9":"tag-fertility-awareness-methods","10":"tag-understanding-your-menstrual-cycle","11":"cs-entry","12":"cs-video-wrap"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Managing the Effects of Stress during COVID-19 - Natural Womanhood<\/title>\n<meta name=\"description\" content=\"Stress can have a negative effect on health and fertility. 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