Angustia en cuarentena. Los 4 efectos psicológicos del aislamiento

Si en estos días estás sintiendo taquicardia, palpitaciones, sudoración, temblores, mareos, problemas gastrointestinales, irritabilidad, impaciencia, insomnio, sueño no reposado, dificultad en la atención, en la concentración y en la memoria, ataques de pánico, angustia, desesperanza, desmotivación… Es probable que el encierro y la incertidumbre te esté afectando. La angustia en cuarentena se está materializando.
Desde la última conferencia del presidente Alberto Fernández, el tema de la angustia en tiempo de cuarentena fue trending topic. No es mi intención polemizar sobre las medidas de aislamiento pero si valorar y considerar los efectos de esta en la población. En este artículo quiero contarte cuales, para mí, son los principales efectos del aislamiento.
La angustia en tiempos de cuarentena
Estoy escribiendo esto el miércoles 28 de mayo, día 69 de cuarentena. De los 20 pacientes que atendí esta semana el 80% me dijo que estaba angustiado, y que dicho estado tenía que ver con la cuarentena.
¿Es incorrecto estar angustiado? ¿Tenemos derecho? ¿Alguna vez el hecho de que a otros les vaya peor fue razón suficiente para aliviar nuestro dolor? Ciertamente no. En realidad nos angustiamos porque somos seres humanos, y porque la vida nos cambió de golpe, limitándonos en muchos sentidos. Siempre ha habido situaciones peores alrededor del mundo, países en guerra o gente muriendo de hambre, pero saber eso no es suficiente para transitar los dolores propios. Es preciso ser empático y comprensivo con lo que este tiempo está trayendo.
Para algunos este tiempo representa la incertidumbre de saber sí le van a poder dar de comer a sus hijos; en otros significa la suspensión de sus proyectos vitales y la consecuente carencia de sentido. Habrá algunos que no les afecte en lo más mínimo, y otros que el hecho de no poder ver a sus padres o a sus nietos los cargue de impotencia y melancolía.
Muchos viven la cuarentena como un período carente de sentido y de proyectos. En otros significa la desarticulación de sus estructuras, la interrupción de sus actividades y la desconexión de sus afectos. La dificultad para ver la potencialidad y la impotencia de cambiar un ápice de lo que está sucediendo también generan ansiedad y depresión.
Nos angustiamos porque somos humanos y nada de lo humano nos es ajeno.
Angustia, ¿qué significa?
Según Wikipedia es un estado afectivo que se caracteriza por aparecer como reacción ante un peligro desconocido o impresión. Suele estar acompañado por intenso malestar psicológico y por pequeñas alteraciones en el organismo, tales como elevación del ritmo cardíaco, temblores, sudoración excesiva, sensación de opresión en el pecho o de falta de aire.
Para el DSM IV la angustia y la ansiedad es prácticamente lo mismo. Sin embargo historicamente la angustia también estuvo vinculada con la tristeza, la melancolía y la depresión.
Es preciso desglosar la angustia en cuarentena en los 4 principales síntomas o cuadros que he podido observar. 3 de esos cuadros están plenamente vinculados con trastornos de ansiedad y miedo, y el cuarto con cuadros depresivos.
Los 4 efectos psicológicos
Agorafobia y el síndrome de la cabaña
Escuché por ahí este término, “síndrome de la cabaña”. Básicamente es sentirse seguro dentro del propio hogar y muy inseguro fuera de él. Obviamente esto está acentuado por la posibilidad real de contagiarse de covid, pero es básicamente muy similar a la agorafobia.
La agorafobia es un trastorno de ansiedad vinculado con el miedo a estar en espacios en dónde podría darte ansiedad. Generalmente se vincula con espacios multitudinarios, espacios abiertos o espacios cerrados como cines, colectivos, trenes. En general el temor es tan intenso que la persona decide encerrarse en su casa.
En esta situación es levemente diferente. El síndrome de la cabaña, que no es un cuadro que esté tipificado en un manual de psiquiatría, sino que es algo que se empezó a hablar por fuera de lo “oficial”, está acentuado por la nosofobia y la misofobia. Más adelante te cuento qué es esto.
Este síndrome se caracteriza por la sensación de seguridad que uno tiene dentro de su propio hogar. Uno sabe que en su hogar no va a enfermarse y empieza a permanecer aíslado. Por otro lado, la exigencia y la rigurosidad con el cuidado que puede sentir al salir, puede llevar a desarrollar cierta evitación. La falta de contacto sostenida en el tiempo también puede llevar a un acostumbramiento y a una falta de seguridad frente al contacto con otras personas.
Todas estas situaciones, los miedos, la exxigencia, el acostumbramiento con su consecuente ensimismamiento, puede generar la sensación de inseguridad o falta de ganas para salir, y la seguridad de permanecer adentro.
Muchos, incluso, dudan de que les sea fácil volver al ritmo de vida anterior a la pandemia.
El miedo a enfermarse, la hipocondría y la nosofobia.
Otros trastornos de ansiedad que se ven aumentados, no sólo por el aislamiento, sino por la amenaza real y por el manejo de la información y el clima emocional de la misma, son la hipocondría y la nosofobia.
La hipocondría es un trastorno en el cual se produce la creencia firme de ser víctima de una enfermedad grave que aún no está siendo diagnosticada. Esto lleva a la persona a visitar recurrentemente a los médicos preguntando por cualquier síntoma que perciba en su cuerpo. Permanecen en un estado de alarma, alterados y comprobando ya sea en su cuerpo o buscando información en internet, si tienen o no una enfermedad grave.
En la nosofobia, el temor es a contraer una enfermedad concreta. Este temor lo vincula con una enfermedad con la cual está vinculado en su vida, o como es en este caso, una enfermedad que está en boga.
En este sentido la persona puede volverse obsesiva con tomar las medidas necesarias para no enfermarse, con alimentarse correctamente y también permanece en un estado de continua alerta.
Este temor puede llevarnos a evitar “porciones”de la vida, además de los típicos síntomas de ansiedad físicos y cognitivos.
Si bien la hipocondría es un miedo más general, la persona está muy alerta a sus síntomas físicos y cree que el médico no logra diagnosticarla bien, por lo cual visita uno y otro. En la nosofobia, la persona no hay tanta atención al síntoma físico pero sí hay evitación constante en relación a un tipo de enfermedad y esto puede llevar a que decida, incluso, no ir al médico.
La ansiedad generalizada y los ataques de pánico
Es normal sentirse ansioso en algunos momentos, en especial, si tu vida es estresante. Sin embargo, la ansiedad y la preocupación excesiva y continua son difíciles de controlar e interfieren en las actividades diarias y pueden ser signo de un trastorno de ansiedad generalizada.
Este tipo de trastorno lo padecen aquellas personas que se preocupan por todo. Temen en las diferentes áreas de su vida y se generan escenarios negros y negativos.
En tiempos de pandemia donde hay tanta incertidumbre de cómo va a seguir la vida, y de cómo va a ser nuestra economía, este trastorno se ha multiplicado. Puede haber irritabilidad, impaciencia y accesos de ira. Al estar en un continuo estado de estrés y ansiedad, la persona empieza a percibir todo el escenario negativo con poca posibilidad de centrarse en las potencialidades.
El estrés y la ansiedad llevan a dificultades para descansar, trastornos de sueño y muchas dificultades vinculares. Roces, peleas y una percepción de que el otro es un enemigo.
Por otro lado un ataque de pánico es un episodio repentino de miedo intenso que provoca reacciones físicas graves cuando no existe ningún peligro real o causa aparente. Los ataques de pánico pueden provocar mucho miedo. Cuando se presenta un ataque de pánico, puedes sentir que estás perdiendo el control, que estás teniendo un ataque cardíaco o, incluso, que vas a morir.
En tiempos de estrés social y ansiedad es probable que se dispare esta agudización produciendo este intenso temor. Es una de las situaciones más desagradables que una persona pueda vivir y luego se sostiene en el mismo miedo que la persona tiene a que le vuelva a pasar.
Todo lo dicho antes, promueve la posibilidad, de que si una persona tiene tendencia a padecerlos, en tiempos de Covid, esté lidiando nuevamente con este asunto.
Angustia y depresión
Los seres humanos somos ante todo seres sociales, necesitamos del otro, del contacto, de la aprobación, del cariño, de un beso, de un abrazo
Eduardo Keegan
Desde mi entendimiento hay 3 factores principales que están generando estos síntomas. Por un lado tenemos la falta de contacto y de contención. Muchas personas están transitando estos días solas, lejos de sus afectos. Madres y padres que no pueden ver a sus hijxs, abuelxs que no pueden ver a sus nietxs.
El contacto y el afecto es un elemento indispensable para una buena salud mental. Hace ya muchos años que se viene estudiando como afecta en las crías la carencia de afecto, por ejemplo. Y la contención del grupo familiar es un elemento importantísimo.
El ser humano, no sólo es un ser social y gregario. Hace miles de años si el ser humano permanecía solo ante la inmensidad de la naturaleza, era muy proclive a ser devorado por un animal salvaje o a quedarse sin alimento. Ese miedo al abandono es un miedo ancestral. El ser humano necesita estar inter- conectado para poder vivir y estar saludable.
Por otro lado a mucha gente se le ha desdibujado el horizonte. Todo lo que proyectaba se cayó o quedó en pausa. Las clases de yoga, salir al parque, las clases de música o los proyectos laborales quedaron en una suspensión que cada quince días se aleja más.
Esta falta de proyectos y de dirección; esta especie de tiempo muerto, genera desasosiego e incertidumbre.
Por último la monotonía de los días lleva a perder las estructuras y las rutinas. La persona altera sus ritmos circadianos y al mismo tiempo provoca alteraciones en el sueño y la vigía. Pierde contacto con el sol y con la diversidad. Al no haber diversidad no hay diversión y caen los niveles de dopamina y serotonina.
Nada nuevo bajo el sol…
Sin nada que motive, sin posibilidad de generar proyectos y con la carencia afectiva, los riesgos de caer en estados depresivos, anhedonia e incluso en pensamientos suicidas aumentan.
Puede acompañar el cuadro sentimientos de frustración por no haber logrado lo que esperaba o culpa, por no estar presente para los hijos que demandan atención. Culpa por no sentirte eficiente si estás trabajando, por tener tu casa desastrosa, o por otras cosas. En estas circunstancias también la libido disminuye y las posibilidades de descarga emocional se ven bloqueadas
Cómo combatir la angustia en cuarentena
Pensar en cómo estar mejor no es tarea fácil. Lo que puede servirle a uno, puede no servirle a otro. En estos días si bien aumentó notoriamente las consultas, otros decidieron dejar la terapia para poder dormir y olvidarse de lo que les pasa.
Esta cuarentena es un catalizador. Algunos ven un aceleramiento en sus procesos personales y otros un enlentecimiento
Lo importante es poder tener recursos para poder lidiar con lo externo pero también con el mundo interno. ¿Qué recursos pueden serme de utilidad en este momento? ¿Puedo salir a tomar el sol al patio? ¿Hacer ejercicio o yoga con una clase virtual? ¿Meditar?
En esta página fui compartiendo diferentes recursos para poder transitar mejor esta cuarenetna. Pero acá te hago un pequeño resumen.
- Es preciso salir de a poco. Sobretodo cuando hay ansiedad, la exposición progresiva y paulatina con ejercicios de relajación y regulación emocional puede ayudar mucho.
- Gestionar nuestra exposición a la información, mirar sólo lo necesario en noticieros.
- Es importante tratar de mantener la mayor cantidad de conexiones virtuales con nuestros amigos
- Respetar las rutinas de comida y sueño y tener una rutina de actividad física para descargar la ansiedad y favorecer la secreción de endorfinas, que son hormonas que nos generan placer, nos baja la ansiedad y nos aumenta la sensación de alegría.
- Jugar y tener actividades placenteras.
- Proponerse diferentes actividades para diferentes días.
- Establecer una dieta sana de frutas y verduras ya que influyen enormemente en el estado de ánimo.
- Trabajar con los propios pensamientos, procurando no catastrofizar.
- Recordarse estar presente con una actitud de aceptación Una actitud propia del mindfulness
- Ser paciente con uno mismo y los demás, cultivando la compasión tanto con nosotros como con los que nos rodean, entendiendo que no es momento quizás para emprender grandes cambios en nuestras vidas, sino la oportunidad para restituir el equilibrio perdido
- Sobre todo reconocer que este momento, como todos los momentos, es impermanente y también va a pasar.
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