Curiosidades

Meditación contra la ansiedad: lo que tienes que saber antes de empezar

Al meditar se liberan emociones dolorosas que pueden desencadenar sensaciones de preocupación y estrés, es el fenómeno denominado ‘backdraft’.

Desde marzo es todo más complicado para muchas personas. El nerviosismo, el estrés, la ansiedad… forman parte de la vida de muchísimas personas, y buscar herramientas o ayudas para liberar esa tensión es algo necesario. Pero no siempre se acierta en el método.

Comenzar a practicar meditación con el fin único de aliviar problemas de ansiedad puede terminar llevando al principiante a experimentar sensaciones de miedo y angustia. Adentrarse en esta disciplina requiere unos conocimientos mínimos de base, además de avanzar de una manera progresiva y contar con el soporte humano adecuado para evitar resultados adversos.

Quien decide descubrir la meditación o el mindfulness, y para ello recurre a una aplicación móvil o un vídeo en internet, corre el riesgo de encontrarse con sensaciones negativas. Incluso el 25,5% de las personas que practican meditación de forma habitual han experimentado al menos en una ocasión algún tipo de situación psicológica ‘particularmente desagradable’ y perturbadora, según un estudio elaborado por la Universidad de Valencia.

“No es que meditar no sea positivo, es que no es positivo utilizar algo que no sabes lo que es, ni cómo funciona, y menos si además sufres problemas de ansiedad y tampoco entiendes ni cómo funciona la ansiedad ni cómo funciona la meditación, y aún más arriesgado es hacerlo por tu cuenta”, advierte Alba Valle, psicóloga e instructora de mindfulness.

Para Valle, el problema se encuentra al “recurrir a la meditación para quitarnos algo, como si fuera un ansiolítico, un atracón de comida o a series de Netflix” y creer que de esta manera la ansiedad desaparecerá o la mente se quedará en blanco, en lugar de seguir dando vueltas sin control. “Cuando actuamos de esta manera y la propia sensación de ansiedad nos da miedo, estamos huyendo de ella y caemos en el mecanismo del backdraft”, explica.

Beneficios de la meditación

“Al meditar abrimos nuestra mente y cultivamos una actitud de apertura y de aceptación, vamos soltando muchas cosas que estaban quedándose atascadas y simplemente las vamos vamos viendo y dejando ir. No hay que asustarse porque viene una sensación de agobio o de ansiedad, simplemente se aprende a verla, a tratarla y liberarla”, expresa la experta.

La meditación es algo “potente y transformador”, asegura Valle, por este motivo subraya la importancia de entender lo que se está haciendo y de trabajar la actitud adecuada para ello. “Si no sabemos hacerlo, nos podemos asustar, empezar a pelearnos con lo que está ocurriendo y acabar generando un problema mayor”, insiste.

«No estamos acostumbrados a estar con nosotros mismos»

También desaconseja a las personas con ansiedad y sin experiencia en meditación o mindfulness, lanzarse a hacer un retiro pensando que les puede beneficiar. “No estamos nada acostumbrados a estar con nosotros mismos, lo que siempre hacemos es evadirnos, huir, entretenernos y funcionar en piloto automático justamente para evitar estar con nosotros, para no darnos cuenta de lo que estamos sintiendo”, reconoce la psicóloga, por ello aboga por introducirse en la práctica de forma progresiva de manera que la persona pueda acostumbrarse a sus propias sensaciones y experiencias internas poco a poco, y no de forma intensiva como se hace en los retiros.

Qué hacer antes de ponerse a meditar

Lo más recomendable es ponerse en manos de un profesional sanitario, no necesariamente psicólogo, que sepa cómo funciona la meditación a nivel subconsciente, las reacciones que pueden surgir, por qué se producen y cómo hay que encajarlas. Además, aconseja acudir a una persona que genere la “confianza” suficiente.

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