<\/p>\n\n\n\n
Este ejercicio te ayuda a pasar de la parte reactiva y de supervivencia de tu cerebro (el sistema l\u00edmbico) a tu centro de funcionamiento ejecutivo (el c\u00f3rtex prefrontal). Nombrar las cosas r\u00e1pidamente ayuda a activar el pensamiento l\u00f3gico y te devuelve al presente.<\/p>\n\n\n\n
- Nombra 3 formas que veas<\/p>\n\n\n\n
- Nombra 3 colores a tu alrededor<\/p>\n\n\n\n
- Identificar 1 olor<\/p>\n\n\n\n
- Identificar 1 sonido<\/p>\n\n\n\n
<\/p>\n\n\n\n
Este mantra es una herramienta para reorientarse hacia el momento presente. Pron\u00fancialo en voz alta o en silencio para anclar tu sistema nervioso:<\/p>\n\n\n\n
Estoy a salvo.
Estoy en mi cama
Estoy a salvo.
Estoy en casa
Estoy a salvo.
La familia est\u00e1 a salvo
Estoy a salvo.
Esta es mi realidad, aqu\u00ed y ahora
Estoy a salvo.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Inspire por la nariz durante 4 segundos, mantenga la respiraci\u00f3n durante 7 segundos y espire por la boca lentamente durante 8 segundos. Este patr\u00f3n ayuda a regular el sistema nervioso.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Respira lenta y uniformemente con todas las inspiraciones por la nariz. Con cada exhalaci\u00f3n, diga en silencio una palabra como:<\/p>\n\n\n\n
- Liberaci\u00f3n
- Calma
- Seguridad
- La paz<\/p>\n\n\n\n
<\/p>\n\n\n\n
En cada ciclo respiratorio, centra tus pensamientos en una de las siguientes cosas:<\/p>\n\n\n\n
- La paz
- La vida
- Aceptaci\u00f3n
- Gratitud<\/p>","protected":false},"excerpt":{"rendered":"
Trauma Script: Night Terrors and Nightmares 1. Grounding (Do this twice as quickly as you can, more if needed) This exercise helps you shift from the reactive, survival part of 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Grounding (Do this twice as quickly as you can, more if needed) This exercise helps you shift from the reactive, survival part of […]","_links":{"self":[{"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/posts\/30906","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/comments?post=30906"}],"version-history":[{"count":2,"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/posts\/30906\/revisions"}],"predecessor-version":[{"id":30909,"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/posts\/30906\/revisions\/30909"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/media\/30907"}],"wp:attachment":[{"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/media?parent=30906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/categories?post=30906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/recoveriq.app\/es\/wp-json\/wp\/v2\/tags?post=30906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}