Atención y estrés.

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Poder diferenciar la atención plena de cualquier otro tipo de atención es esencial en los programas de Mindfulness. También es importante para poder transitar la vida desde un lugar diferente, disminuir el estrés y poder disfrutar más plenamente.
La atención (lo que vulgarmente llamamos atención), es un proceso conductual que permite seleccionar una porción de la experiencia objetiva o subjetiva para poder concentrarse en eso. Este proceso excluye otros aspectos de la realidad.
Desde la psicología por una parte, se entiende a la atención como una cualidad de la percepción. Hace referencia a la función de la atención como filtro de los estímulos ambientales, decidiendo cuáles son los estímulos más relevantes y dándoles prioridad por medio de la concentración de la actividad psíquica sobre el objetivo, para un procesamiento más profundo en la conciencia.
Por otro lado, la atención es entendida como el mecanismo que controla y regula los procesos cognitivos; desde el aprendizaje por condicionamiento hasta el razonamiento complejo.
En este proceso atencional donde la mente es capaz de hacer foco sobre algo existe una diferencia que distinguiría lo que sería nuestra habitual conducta reactiva, con lo que se denomina atención plena.

Cuando una persona esta viviendo situaciones de estrés, es probable que su cuerpo este cargado con dosis de adrenalina que, ademas de acelerar el corazón, junto al cortisol modifica todo el comportamiento físico de la persona preparándolo para una reacción de huida o lucha. En este cambio físico también se produce un cambio a nivel cerebral, las neuronas inhibidoras de la corteza cerebral (unas neuronas que impiden la reacción emocional que surge rápidamente en el cerebro, en función de la necesariedad de la misma) dejan de funcionar y la amígdala toma un papel preponderante, llevando a la persona a tener una mirada mas reactiva de la realidad que lo circunda y a reaccionar impulsiva y emocionalmente a eventos, innecesariamente.
Todos reconocemos esa situación en donde nos damos cuenta que reaccionamos de más.
Es normal que alguien se justifique de sus malas reacciones diciendo que está estresado o ansioso. El estrés, producido por la vida diaria, por las dificultades cotidianas, por el ritmo acelerado y por la manera en que las personas suelen tomarse la vida, es un factor fundamental a la hora de entender los conflictos familiares y los problemas de conducta.

En este sentido, la atención reactiva se produce cuando observo la realidad para poder identificar de qué me tengo que defender o qué tengo que atacar.
En determinadas circunstancias es necesario que uno tenga la velocidad para responder y reaccionar impulsivamente. Por ejemplo frente a un posible accidente, si estoy por ser atropellado es preciso que se active la respuesta emocional y sin inhibición me permita salir del peligro. Lo mismo si fuera atacado y tuviera que defenderme. Por lo tanto la atención reactiva no siempre es negativa.

Características de la atención plena:

La atención plena es una traducción de sati, un término budista que significa: recordarse estar presente momento a momento, con una mirada ecuánime.
Es decir que quien observa algo con atención plena es capaz de no identificarse en aquello que esta observando. No “engancharse”, sino simplemente mirarlo de manera no crítica, sin juzgarlo y aceptando todo lo que ahí mismo acontece.
En la atención plena hay una actitud de Aceptación. Una actitud de No juzgar
Esta manera diferente de relacionarnos con la realidad, interrumpe la espiral reactiva que es propia del estrés.
La atención plena, supone una relación diferente con la realidad, observándola directamente sin juicio, sin evaluación, sin etiquetas, observando lo que sucede aceptando todo y no deseando que las cosas sean diferente. De esta manera interrumpe el proceso reactivo ya que se produce una reacción parasimpática (de relajación) en el cuerpo que permite generar una distancia operativa entre el evento observado y la respuesta necesaria. Generalmente las personas que cultivan estos estados no sólo logran responder en vez de reaccionar,  generando situaciones y contextos muchos más asertivos en sus vidas, sino que también logran reaccionar impulsivamente más rápido en las situaciones donde hace falta.
La atención plena, de esta manera, es una manera también de equilibrar nuestro sistema nervioso para que funcione de manera ecuánime, asertiva y operacional.
Es decir que observar la realidad con una atención plena interrumpe el proceso típico del estrés, interrumpiendo la espiral reactiva, el círculo vicioso que va generando más y más estrés. De esta manera disminuye los estados adrenalínicos pudiendo observar la participación del proceso mental. Permite dar cuenta de cómo gran parte del estrés se genera a partir del pensamiento, de la imaginación, de la manera en que la persona comienza a pensar sobre la realidad y no en la realidad misma.
La respuesta, a diferencia de la reacción, es la posibilidad de sopesar distintos aspectos, con otras facultades más evolucionadas del cerebro, pensando a largo plazo, por ejemplo. Esta respuesta es imposible cuando la parte que permanece más activa en el cerebro es la amígdala.

Cultivar la atención plena, permite ese desarrollo y funcionamiento cerebral que permitiría no sólo interrumpir la reacción sino generar respuestas elaboradas.
Lic. Rodolfo Falcón

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