{"id":72943,"date":"2021-09-14T08:10:00","date_gmt":"2021-09-14T06:10:00","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/claves-para-gestionar-el-estres-laboral\/"},"modified":"2022-11-09T20:37:52","modified_gmt":"2022-11-09T18:37:52","slug":"claves-para-gestionar-el-estres-laboral","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/claves-para-gestionar-el-estres-laboral\/","title":{"rendered":"Claves para gestionar el estr\u00e9s laboral"},"content":{"rendered":"<h6><span data-ccp-props=\"{}\"><span class=\"NormalTextRun BCX0 SCXW267844991\">El<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\"> estr\u00e9s cr\u00f3nico<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\"> es<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\"> <\/span><span class=\"NormalTextRun BCX0 SCXW267844991\">una de las principales causas de baja m\u00e9dica<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\"> en el trabajo<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\">.<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\"> Aqu\u00ed te ense\u00f1amos <\/span><span class=\"NormalTextRun BCX0 SCXW267844991\">a<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\"> detectarl<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\">o<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\"> <\/span><span class=\"NormalTextRun BCX0 SCXW267844991\">y<\/span><span class=\"NormalTextRun BCX0 SCXW267844991\"> a gestionarlo.<\/span><\/span><\/h6>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"none\">Cargas de trabajo excesivas, mala gesti\u00f3n del tiempo, inestabilidad laboral, falta de est\u00edmulos, <\/span><b><span data-contrast=\"none\">problemas para conciliar<\/span><\/b><span data-contrast=\"none\">, atascos interminables\u2026 La oficina puede ser un entorno altamente estresante, sobre todo despu\u00e9s de unas relajantes vacaciones veraniegas. Como nos comenta <\/span><span data-contrast=\"auto\">Cinthya Molina, psic\u00f3loga de SHA, \u201c<\/span><b><span data-contrast=\"none\">la depresi\u00f3n relacionada con el estr\u00e9s cr\u00f3nico<\/span><\/b><span data-contrast=\"none\"> es una de las principales causas de baja m\u00e9dica laboral. Eso s\u00ed, es importante aclarar que <\/span><b><span data-contrast=\"none\">el estr\u00e9s es un mecanismo natural<\/span><\/b><span data-contrast=\"none\">, innato e instintivo que necesitamos para sobrevivir, sin \u00e9l estar\u00edamos perdidos. Nos ayuda a alcanzar nuestros objetivos y desaf\u00edos y <\/span><b><span data-contrast=\"none\">nos pone en alerta ante cualquier amenaza<\/span><\/b><span data-contrast=\"none\">. El problema es cuando el estr\u00e9s agudo, que es bueno y necesario, se convierte en cr\u00f3nico y no sabemos c\u00f3mo gestionarlo. De hecho, hay estudios que demuestran que <\/span><b><span data-contrast=\"none\">un poco de estr\u00e9s aumenta la memoria<\/span><\/b><span data-contrast=\"none\">, mientras que demasiado, la anula\u201d.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Cuando el estr\u00e9s se cronifica, <\/span><b><span data-contrast=\"none\">afecta a la salud<\/span><\/b><span data-contrast=\"none\">, provocando problemas cardiovasculares, digestivos y psicol\u00f3gicos, como la ansiedad o la depresi\u00f3n, dolores de cabeza y espalda e, incluso desequilibrios hormonales. Cinthya nos explica que existen tres fases en este proceso: \u201cCuando el estr\u00e9s agudo pasa a ser cr\u00f3nico <\/span><b><span data-contrast=\"none\">el sistema digestivo es el primero que lo nota<\/span><\/b><span data-contrast=\"none\"> porque hay una conexi\u00f3n directa entre el cerebro y el est\u00f3mago, lo que se traduce en problemas con la digesti\u00f3n. En la segunda fase, y ante la mala gesti\u00f3n de la sobreexposici\u00f3n a los est\u00edmulos estresantes, el organismo comienza a pedir premios, es decir, <\/span><b><span data-contrast=\"none\">dopamina<\/span><\/b><span data-contrast=\"none\">. Y la obtiene a trav\u00e9s del az\u00facar, el alcohol o de comer m\u00e1s. Por eso, las personas que est\u00e1n estresadas recaen en el abuso de sustancias o en atracones de comida, buscando un consuelo. La tercera fase es cuando realmente enfermas y se produce un <\/span><b><span data-contrast=\"none\">cambio notable en la personalidad<\/span><\/b><span data-contrast=\"none\">, te vuelves irritable, tienes problemas de memoria y, por \u00faltimo, puedes acabar sufriendo un trastorno de ansiedad o depresi\u00f3n\u201d.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Para saber c\u00f3mo gestionar el estr\u00e9s, antes hay que aprender a reconocer aquello que lo causa. \u201cUn <\/span><b><span data-contrast=\"none\">est\u00edmulo estresante<\/span><\/b><span data-contrast=\"none\"> se caracteriza porque es algo novedoso, incontrolable, no se puede predecir y genera cierta amenaza. De ah\u00ed que lo primero sea identificar estas situaciones y dise\u00f1ar una estrategia. Cuando el cuerpo se enfrenta al estr\u00e9s genera <\/span><b><span data-contrast=\"none\">cortisol<\/span><\/b><span data-contrast=\"none\">, que hace que el cerebro env\u00ede m\u00e1s sangre a los m\u00fasculos, aumenta la presi\u00f3n sangu\u00ednea y las palpitaciones, <\/span><b><span data-contrast=\"none\">dilata las pupilas<\/span><\/b><span data-contrast=\"none\"> y le dice al est\u00f3mago y a los ri\u00f1ones que dejen de funcionar. La soluci\u00f3n es buscar situaciones que nos hagan liberar oxitocina, que nos relajen. Y se ha demostrado que el <\/span><b><span data-contrast=\"none\">apoyo social es el mayor predictor de antiestr\u00e9s<\/span><\/b><span data-contrast=\"none\"> que existe: charlar con los dem\u00e1s, re\u00edrnos, aumentar las relaciones sociales y sexuales y, en definitiva, realizar actividades que nos proporcionen placer, como hacer ejercicio o dedicarle tiempo a nuestros hobbies. Una de las que mayor liberaci\u00f3n de <\/span><b><span data-contrast=\"none\">oxitocina<\/span><\/b><span data-contrast=\"none\"> provoca y, por tanto, nos genera mucho placer, es <\/span><b><span data-contrast=\"none\">ayudar a los dem\u00e1s<\/span><\/b><span data-contrast=\"none\">. Por eso yo siempre digo que no hay acto m\u00e1s ego\u00edsta que ser altruista\u201d, afirma la experta.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Otra herramienta muy \u00fatil es la <\/span><b><span data-contrast=\"none\">relajaci\u00f3n muscular progresiva<\/span><\/b><span data-contrast=\"none\">. \u201cCuando estamos estresados, trabaja el sistema nervioso simp\u00e1tico, que es el que nos mantiene en alerta, y para relajarnos debemos activar el sistema nervioso parasimp\u00e1tico. Esto se consigue con t\u00e9cnicas de relajaci\u00f3n muscular, como la <\/span><b><span data-contrast=\"none\">respiraci\u00f3n consciente<\/span><\/b><span data-contrast=\"none\">, en la que la exhalaci\u00f3n dure un poco m\u00e1s que la inspiraci\u00f3n porque, al inspirar se acelera el pulso, mientras que al exhalar se reduce\u201d, concluye Cinthya.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El estr\u00e9s cr\u00f3nico es una de las principales causas de baja m\u00e9dica en el trabajo. Aqu\u00ed te ense\u00f1amos a detectarlo y a gestionarlo. &nbsp; Cargas de trabajo excesivas, mala gesti\u00f3n del tiempo, inestabilidad laboral, falta de est\u00edmulos, problemas para conciliar, atascos interminables\u2026 La oficina puede ser un entorno altamente estresante, sobre todo despu\u00e9s de unas [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":75931,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1411],"tags":[],"class_list":["post-72943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sha-magazine"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Claves para gestionar el estr\u00e9s laboral - SHA Magazine<\/title>\n<meta name=\"description\" content=\"El estr\u00e9s cr\u00f3nico es una de las principales causas de baja m\u00e9dica en el trabajo. 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