Cómo parar un estallido de violencia


-Tiempo fuera: Cuando veas que en una escala de 0 a 10, tu nivel de Ira supera el nivel 4 aléjate de esa situación, tienes que irte del lugar donde se está generando el conflicto. Si puedes, haz deporte físico para liberar la tensión. Nunca te vayas de la situación dando portazos, o gritando, pues eso intensificará tus emociones de enfado. No regreses hasta que sientas más calmado y hasta que no exista la posibilidad de que se genere otro estallido de violencia

-Distracción: Si no puedes irte de la situación en la que se ha generado el conflicto, concéntrate en cualquier objeto o persona que no tenga nada que ver con la situación.

-Respiración: haz respiraciones profundas a través de inspiraciones y expiraciones del aire de forma LENTA y CONSCIENTE.

-Auto instrucciones positivas: ¿qué te dirías para tranquilizarte en esos momentos?


-Realizar conductas que nos enfaden más: dar portazos, golpear objetos, gritar…

-Hacer caso, prestar atención a los “pensamientos calientes” (son una serie de pensamientos negativos en cadena que aceleran la ira), dejar que éstos nos invadan.

-Tomar decisiones importantes en ese momento

-Consumir alcohol u otras drogas

Si te cuesta demasiado controlar tu rabia, PIDE AYUDA, los psicólogos contamos con la formación necesaria para ayudarte a conseguir dejar atrás los episodios de violencia.

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