Activación conductual
INTRAPara Pacientes: Una Guía Sencilla para Aplicar la Terapia de Activación Conductual en Tu Vida
¡Hola! Si estás leyendo esto, es probable que hayas escuchado sobre la Terapia de Activación Conductual (TAC) y estés interesado en cómo puede ayudarte. La TAC es una técnica terapéutica que nos anima a retomar actividades que disfrutamos o que nos hacen sentir competentes, rompiendo con el ciclo de inactividad que a veces nos atrapa cuando nos sentimos decaídos.
Aquí te presento una guía paso a paso para aplicar la TAC en tu vida:
1.- Lista tus actividades diarias y semanales con horario incluido.
Ejemplo:
8:00 am – Despertar.
9:00 am – Desayunar.
10:00 am – Trabajar o estudiar.
Y así sucesivamente…
2.- Identifica el nivel de agrado (A) y de dominio (D) para cada actividad.
Agrado (A): ¿Cuánto disfrutas esta actividad? Califícala del 1 (nada) al 5 (mucho).
Dominio (D): ¿Qué tan competente te sientes al realizarla? Del 1 (poco competente) al 5 (muy competente).
Ejemplo:
Desayunar: A=4, D=5.
Trabajar o estudiar: A=3, D=4.
3.- Busca actividades que no estén en tu lista y que te hagan sentir muy competente (D 4 o 5). Luego, añádelas a tus actividades diarias o semanales.
Ejemplo: Si tocar la guitarra te hace sentir competente (D=5) pero no lo haces regularmente, ¡es hora de incluirlo en tu rutina!
4.- Revisa tu lista y elimina o reduce las actividades que no disfrutes mucho (A 2 o menos) y que no sean esenciales.
Si algo no te aporta y no es necesario, ¿por qué seguir haciéndolo?
5.- Con tu terapeuta, trabaja en mejorar el nivel de dominio (D) de aquellas actividades que disfrutes (A 2, 3 o 4) pero no te sientas tan competente.
Si disfrutas pintar (A=3) pero sientes que no eres muy bueno (D=2), tu terapeuta puede darte consejos o técnicas para mejorar y sentirte más competente.
Recuerda que la TAC es un proceso colaborativo. Tu terapeuta está ahí para apoyarte, guiarte y ayudarte a encontrar el equilibrio perfecto en tus actividades. Al integrar actividades que disfrutes y en las que te sientas competente, no solo mejorarás tu ánimo, sino que también enriquecerás tu vida diaria. ¡Anímate a probarlo!
Comentario (48)
dobry sklep
Wow, wonderful blog layout! How lengthy have you
been blogging for? you make blogging glance easy. The entire look of your site is excellent, as smartly
as the content! You can see similar here najlepszy sklep
modowy.top
Wow, wonderful blog structure! How long have
you been blogging for? you make running a blog look easy.
The whole look of your site is fantastic, let alone the content material!
You can see similar here sklep
ecommerce
It’s impressive that you are getting ideas from this post as well as from our dialogue
made at this place. I saw similar here: Sklep
ecommerce
Wow, awesome weblog format! How long have you ever been running a blog for?
you make blogging look easy. The whole glance of your site
is fantastic, as well as the content! You can see similar here e-commerce
sklep internetowy
Wow, superb weblog layout! How lengthy have you ever been running a
blog for? you make running a blog look easy. The whole glance of your site is wonderful,
let alone the content material! You can see similar here sklep internetowy
ecommerce
Hi there! Do you know if they make any plugins
to assist with SEO? I’m trying to get my blog to rank for
some targeted keywords but I’m not seeing very good gains.
If you know of any please share. Cheers! You can read similar article here: Sklep online
Analytics & social research
It’s very interesting! If you need help, look here: ARA Agency
sklep internetowy
Hello there! Do you know if they make any plugins to assist with SEO?
I’m trying to get my blog to rank for some targeted keywords but I’m not
seeing very good results. If you know of
any please share. Appreciate it! You can read similar text here: Sklep internetowy
dobry sklep
Hey there! Do you know if they make any plugins to help with SEO?
I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good gains.
If you know of any please share. Cheers! You can read similar blog
here: Dobry sklep
Scrapebox AA List
Hi! Do you know if they make any plugins to assist with SEO?
I’m trying to get my website to rank for some targeted keywords but
I’m not seeing very good success. If you know of any please share.
Thank you! I saw similar blog here: Scrapebox List
Scrapebox AA List
Hey! Do you know if they make any plugins to assist
with Search Engine Optimization? I’m trying to get
my site to rank for some targeted keywords but I’m not seeing very good results.
If you know of any please share. Kudos! I saw similar text here: GSA Verified List
hitman.agency
Hey! Do you know if they make any plugins to help with Search Engine Optimization? I’m trying to get my site to
rank for some targeted keywords but I’m not seeing very good gains.
If you know of any please share. Thanks! I
saw similar blog here: GSA List
sklep online
Wow, wonderful blog structure! How lengthy have you been blogging for?
you made running a blog glance easy. The whole glance of your site is excellent, let alone the content!
You can see similar here e-commerce
rcworld.com.my
Hi there Dear, are you genuinely visiting this site regularly,
if so afterward yyou will absolutely get fastidious know-how.
website
Your blog is a wealth of information. I always learn something new from your posts. This one was particularly enlightening. Great job!blogpulse
click
Your blog is a wealth of information. I always learn something new from your posts. This one was particularly enlightening. Great job!blogpulse
local air conditioning companies near me
i can play scrabble all day long cause i love to play with words and rearrange them for higher points::
ac installation near me
some cheap softwares does not offer good online technical support so i would caution about using them`
Which escape room
Hi there! Do you know if they make any plugins to help with Search Engine Optimization? I’m trying to get my site
to rank for some targeted keywords but I’m not seeing
very good results. If you know of any please share.
Appreciate it! I saw similar blog here: Good escape room
tiktok video downloader with watermark
May I just say what a comfort to discover someone who genuinely knows what they’re talking about on the web. You certainly know how to bring an issue to light and make it important. A lot more people have to look at this and understand this side of your story. I can’t believe you aren’t more popular given that you surely have the gift.
Werner
I have been browsing online greater than three hours nowadays, yet I never found any attention-grabbing article like yours. It’s pretty worth enough for me. In my opinion, if all webmasters and bloggers made good content material as you did, the internet will be much more useful than ever before!
mp3 juice download free
Nice post. I learn something totally new and challenging on blogs I stumbleupon everyday. It’s always useful to read through articles from other authors and practice a little something from other web sites.
* * * Apple iPhone 15 Free: http://pfoursolutions.com/upload/cio3jj.php * * * hs=6a452d5131f6a3f8441211f97af77da3*
3jrt2i
social media
Hello there! Do you know if they make any
plugins to help with SEO? I’m trying to get my website to rank for some targeted keywords but I’m
not seeing very good results. If you know of any please share.
Many thanks! You can read similar article here
buy aged domains
Greetings! Very helpful advice within this post! It is the little changes that produce the largest changes. Many thanks for sharing!
Justin Bosson
에볼루션 코리안 바카라
harvard blog
Hello there! I could have sworn I’ve been to this site before but after going through a few of the articles I realized it’s new to me. Nonetheless, I’m definitely delighted I found it and I’ll be bookmarking it and checking back regularly!
Wilda C
You have noted very interesting points! ps decent site.Raise your business
전세자금 대출
Thanks for shedding light on this important matter.소액 대출
월세 보증금 대출
Well done on tackling such a tough subject.21400만원 대출
Google Genius
You’ve articulated this issue perfectly.seo 최적화
AI for children
May I just say what a relief to find somebody who actually knows what they’re talking about on the internet. You definitely know how to bring an issue to light and make it important. More and more people should check this out and understand this side of your story. I was surprised you’re not more popular given that you definitely have the gift.
machine learning for kids
Good article. I certainly appreciate this site. Continue the good work!
Slot gacor
When I initially commented I seem to have clicked on the -Notify me when new comments are added- checkbox and now each time a comment is added I receive four emails with the exact same comment. Perhaps there is an easy method you are able to remove me from that service? Kudos.
Fun AI Learning for Kids
Good day! I just wish to offer you a huge thumbs up for the excellent info you’ve got right here on this post. I’ll be coming back to your blog for more soon.
AI Learning Tools for Children
Very nice post. I absolutely love this site. Continue the good work!
hishypesports
Next time I read a blog, I hope that it does not fail me as much as this particular one. After all, I know it was my choice to read through, however I genuinely thought you would probably have something useful to say. All I hear is a bunch of moaning about something you can fix if you were not too busy looking for attention.
Kissimmee
Good web site you’ve got here.. It’s hard to find high-quality writing like yours these days. I really appreciate people like you! Take care!!
백링크
Your writing resonates deeply with me.검색엔진최적화 seo
구글상위노출 업체
This is exactly what I was looking for.검색엔진최적화 seo
anchor
Hello There. I found your blog using msn. This is a very well written article. I?ll make sure to bookmark it and come back to read more of your useful information. Thanks for the post. I will definitely return. Thanks from Seo experts India view https://raymondizrg32209.blog2learn.com
Seo Company - Seohawk
It’s appropriate time to make some plans for the future and it is time to be happy. I’ve read this post and if I could I wish to suggest you some interesting things or suggestions. Maybe you could write next articles referring to this article. I wish to read more things about it! seo Company India – Seohawk view https://www.thebusinessminded.com/business-services/seohawk
https://test-gsa.com/
Thanks for ones marvelous posting! I quite enjoyed reading it,
you could be a great author. I will make certain to bookmark your blog and definitely will come back someday.
I want to encourage that you continue your great posts, have a nice evening!
Also visit my web site: https://test-gsa.com/
find
Heya i am for the primary time here. I came across this board and I to find It
really useful & it helped me out a lot. I’m hoping to present something again and aid others such as you aided me.
백링크 사이트
Your post is a valuable contribution to this field.프라그마틱
Rafael Placido Basurto
Neurología experimentos en mi entorno
오피사이트
You’ve articulated my thoughts exactly.오피
ремонт техники в москве
Профессиональный сервисный центр по ремонту бытовой техники с выездом на дом.
Мы предлагаем: сервис центры бытовой техники москва
Наши мастера оперативно устранят неисправности вашего устройства в сервисе или с выездом на дом!