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Síndrome de la cabaña: cuando salir a la calle es tu mayor miedo Salir a la calle gradualmente es el mejor antídoto contra el síndrome de la cabaña.
No sabes qué te pasa, pero prefieres quedarte en casa a salir y sientes angustia cuando lo piensas: pueden ser los primeros síntomas del síndrome de la cabaña Salir gradualmente ante la menor sensación de temor es clave para superar la patología e impedir que se cronifique Comenzamos las fases de desescalada. Poco a poco, vamos saliendo de casa y los sentimientos se encuentran: de la alegría desbordante a la ansiedad generada por un virus que aún sigue muy presente. Esta ansiedad tiene un nombre clínico: síndrome de la cabaña, el miedo intenso a cambiar de entorno tras un periodo prolongado de encierro . No es el único efecto colateral del confinamiento, pero sí es uno de los más invalidantes.
'Cabin Fever', de la depresión al sentimiento de amenaza El origen de este síndrome se remonta a principios del siglo XX, cuando muchos colonos americanos debían pasar largas temporadas invernales dentro de sus cabañas, experimentando síntomas depresivos y de ansiedad y sensación de enjaulamiento. "En la actualidad, este síndrome también puede darse en personas que hayan sido secuestradas o que estén encarceladas. Si sientes mucho agobio cuando llega el momento de iniciar la desescalada, puedes estar sufriéndolo ", explica Mónica Dosil, psicóloga de Doctoralia.com
En plena desescalada y a punto de alcanzar la Nueva Normalidad, paradójicamente muchas personas se habían adaptado al confinamiento. Habían creado su propia zona de confort, aunque la situación no fuese en absoluto cómoda. Muchas de estas personas han desarrollado un miedo intenso a cambiar de entorno y a enfrentarse con el mundo exterior.
Miedo natural a un virus desconocido Pese a los comienzos de desescalada, los contagios y los fallecimientos por Covid 19 se mantienen. Es normal que sintamos alguna inseguridad por lo que puede esperarnos fuera de casa . Sin embargo, lo que ocurre en muchos casos es que esta situación está siendo detonante de problemas como hipocondría, ansiedad o depresión. Asociamos la calle a peligro y nuestra casa como el único lugar seguro, de forma que cada vez que cambiamos a un entorno exterior se genera un miedo incapacitante . Tantas semanas de confinamiento ha hecho que nuestro cerebro se haya adaptado y perciba la reclusión como algo seguro.
Alteración del sueño, cansancio o taquicardias: síntomas del síndrome Es muy frecuente que se experimenten alteraciones en los patrones de sueño causadas por una mayor frecuencia de siestas duraderas, sensaciones de cansancio y letargo. Otros síntomas destacables son, a nivel cognitivo, dificultad para la concentración y déficits de memoria, y en el campo emocional, nerviosismo y síntomas depresivos . "Los síntomas más habituales que pueden presentarse a la hora de salir son pánico, taquicardias, nervios y ansiedad anticipatoria", señala la psicóloga.
El Síndrome de la cabaña también produce falta de motivación. Los días se parecen asombrosamente entre ellos, lo que produce una sensación de desgana, pereza para las labores cotidianas, imposibilidad para salir a la calle, y, en definitiva, miedo a retomar la rutina
Niños y mayores, los más afectados Este síndrome suele darse con mayor frecuencia en personas que viven solas o tienen escaso contacto social en este periodo de confinamiento por dificultades de acceso a internet. No es exclusivo de quienes antes de la situación de alarma ya tenían problemas emocionales. De hecho, una de sus particularidades es que puede darse entre personas sin problemas emocionales previos. Sin embargo, sí hay dos grupos más proclives: niños y mayores. "Este síndrome puede presentarse en los más pequeños de forma mucho más evidente . No en todos, pero si en un grupo importante de niños donde todo el contenido que han escuchado desde el inicio de la cuarentena ha tenido un importante calado. Los adultos hemos pasado muchas semanas diciéndoles que hay un peligro fuera que puede causar la muerte", afirma Mónica Dosil.
Los efectos de la pandemia también juegan en contra de los más pequeños. "Es probable que el propio Covid 19 y sus consecuencias hayan afectado gravemente a alguien de la familia. Los niños tienen asumido que no se puede salir porque es peligroso. Para los niños no es tan fácil entender que ahora se puede y ahora no se puede, además los niños perciben que sigue habiendo peligro por todas las nuevas precauciones que deben tomarse para salir seguros de su casa", mantiene la psicóloga.
¿Cómo se manifiesta este síndrome entre los mayores? "Los mayores y los hipocondríacos serían también dos sectores muy expuestos a padecer el síndrome. Ellos prefieren la seguridad a cualquier posible riesgo. En última instancia podría derivar en una agorafobia , es decir un miedo a estar en espacios abiertos", afirma esta profesional, que también insiste es que superar la patología es posible con algunas recomendaciones.
Comprender de dónde surge la ansiedad e informarse Habitualmente, las personas se encuentran muy confundidas sin saber claramente qué les sucede, qué es este síndrome y cómo se ha originado. Si ya saben que les ocurre, deben informarse adecuadamente sobre la enfermedad , sus síntomas y las posibles soluciones. Hay que racionalizar los síntomas, especialmente el pánico y la agorafobia que están padeciendo.
Practicar técnicas de relajación para superar la ansiedad a salir La relajación y la respiración son dos técnicas comunes y eficaces que la gente puede utilizar para enfrentar los síntomas. El ejercicio físico también ayuda. Sin embargo, ninguna de estas técnicas resuelven el miedo, simplemente ayudan a la exposición.
Detectar creencias limitantes Hay que analizar las creencias acerca de la situación temida, cuestionándolas y aprendiendo a cambiar los pensamientos no razonables por otros más colaboradores. En este caso es muy importante conocer la incidencia real del coronavirus, las cifras de contagio y mortalidad, así como las medidas preventivas. Informarse de fuentes fiables es aquí fundamental.
Exponerse gradualmente a los síntomas temidos Es necesario salir de casa poco a poco, con trayectos cortos para exponerse gradualmente a los síntomas que más nos atemorizan, como a la ansiedad, la agitación, la respiración alterada. De esta manera, podremos ir racionalizándolos e ir perdiendo el miedo. Exponerse a algo temido es complejo y no puede hacerse de manera precipitada o inmersiva.
Asumir que siempre existirá riesgo Siempre va a existir un cierto grado de incertidumbre e incomodidad al enfrentarse a una situación como la actual. Lo importante es nunca llegar a grados extremos de ansiedad , miedo o tristeza que impidan la movilidad.
Acudir a profesionales si el temor invalida Si se necesita ayuda para afrontar la situación actual no se debe dudar en contactar con un profesional. Una intervención a tiempo puede prevenir que la situación se cronifique y ayuda a acortar el periodo de malestar.
Prevenir, la mejor terapia Prevenir es importante. Se puede estar presentando los síntomas y no darles valor porque son leves. Si no existe la necesidad de salir, se acaba evitando hacerlo. Cada evitación aumenta la ansiedad . Es mejor salir por cortos espacios de tiempo e ir habituándose a la nueva realidad para así poder ir normalizando la situación progresivamente. Cualquier miedo debe ser enfrentado cuanto antes para que no se haga más grande y se convierta en algo patológico que, además, puede llegar a perjudicar la salud física.
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