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!
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