Programa de Entrenamiento en Gestion Del Estres

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  • 7/30/2019 Programa de Entrenamiento en Gestion Del Estres

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    \DMA@ \KHZH K@V@$

    HZK@VYBQ@ J@D@Z@ FH[

    Ah|rvbikz / D`mj'Gm| 6

  • 7/30/2019 Programa de Entrenamiento en Gestion Del Estres

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    Zvmeqchvgmabe J`d @qzvq Be Ahg|mer

    J`qavb|abe\vhivmgm j` @ezv`emgb`ezh `gbe`ez g`ez` |vazbah j` 6 jmq +=3

    khvmq" j` jpvmabe$ jbvbibjh r mjm|zmjh m jbqzbezhq ebs`d`q j`

    v`q|heqmfbdbjmj> Jbv`azbshq$ Gmemi`vq r @}pb|hq j` Zvmfmnh j`

    apmd}pb`v v`m cpeabhemd `e dm Hvimeb~mabe%

    Hfn`zbshq @ezv`emv zaebamq qpgmg`ez` `cbama`q |mvm v`jpabv r mpzh'v ipdmv

    dhq ebs`d`q |`vqhemd`q j` `qzvq `{|`vbg`ezmjhq%

    J`qmvvhddmv `qzvmz`ibmq m|dbamjmq md `ezhveh dmfhvmd |mvm i`qzbhemv

    `c`azbsmg`ez` `d `qzvq `e `d zvmfmnh r mpg`ezmv ep`qzvm v`qbqz`eabmmd `qzvq m g`jbh r dmvih |dm~h%

    Ahezvbfpbv qbiebcbamzbsmg`ez` m mpg`ezmv `d v`ejbgb`ezh r dm

    ghzbsmabe |hqbzbsm j` dhq |mvzbab|mez`q r qpq `}pb|hq j` zvmfmnh

    Ahez`ebjhq +V`qpg`e"

    =% ]p `q d @qzvq8> Ampqmq r c`azhq `e ep`qzvh v`ejbgb`ezh rqmdpj

    Dm v`q|p`qzm j` `qzvq> Agh kma`ghq ep`qzvh `qzvq8

    Apmejh `d `qzvq ahgb`e~m m ahes`vzbvq` `e pe |vhfd`gm>\v`s`eabe r j`z`aabe z`g|vmem%

    Aheq`ap`eabmq j`d `qzvq `e dm qmdpj$ `d v`ejbgb`ezh r dm

    `c`azbsbjmj dmfhvmd%

    6% Zaebamq \qbah'Cqbamq j` V`jpaabe j`d @qzvq

    V`q|bvmabe Be'Qrea +\vazbam mqbqzbjm |hv qhczymv j`

    ahk`v`eabm amvjmam r fvmbeyms` `ezvmbeg`ez"

    Gbejcpde`qq Mz`eabe \d`em +\vazbam ipbmjm s`vfmdg`ez`

    |hv ep`qzvh g hebzhv"

    V`dmnmabe Gpqapdmv \vhiv`qbsm +\vazbam mqbqzbjm |hv qhczymv`j` fvmbeyms` `ezvmbeg`ez r |mzvhe`q j` sh~ r d`eipmn`

    @vbaoqhebmehq pzbdb~mjhq |hv ep`qzvh ghebzhv%

    Zvmeqchvgmabe j`d @qzvq

    V`q|bvmabe Gbejcpde`q' V`dmnmabe@ezv`emghq$ ahe dm mrpjm j`d qhczym

    Ahk`v`ea` Ahmak j d Beqzbzp

    K`mvzGmzk $ dm z`aehdhim j

    Fvmbeyms` @ezvmbeg`ez r dm ip

    s`vfmd j` cmabdbzmjhv$ ep`qzvm

    kmfbdbjmj q |mvm pqmv dm v`q|bvmab

    ahgh `d`g`ezh `}pbdbfvmjhv j` ep`qz

    mazbsbjmj e`vsbhqm qbg |zbam

    |mvmqbg|zbam$ |`vgbzbejhehq `ezv

    v|bjmg`ez `e pe `qzmjh j` m

    ahk`v`eabm +qbeavheb~mabe j` dhq vbzgh

    gq bg|hvzmez`q j` ep`qzvh hvimebqg

    v`q|bvmabe$ zmqm j` smvbmfbdbjm

    amvjmam$ |v qbe mvz vbmd$ hejm

    a`v`fvmd`q$ `za%" r `{|`vbg`ezmv$ cabd

    aghjmg`ez `qzmjhq j` mz eab

    |d`em +gbejcpde`qq"$ qbezb`ejh ahg

    dbz`vmdg`ez`$ j`nmghq g mvakmv md `qzv

    Mq gbqgh$ |vmazbamghq dm V`dmnmabGpqapdmv \vhiv`qbsm |mvm v`dmnmveh

    |vhcpejmg`ez`% @qzm ahgfbemabe j

    zaebamq v`qpdzm qpgmg`ez` |hj`vhqm

    `cbam~ |mvm `d mjb qzvmgb ezh `

    v`jpaabe j` `qzvq fmqmjh `e ep`qzvh

    |vh|bhq g`amebqghq |qbah'cbqbhdibahq

    Ah|rvbikz / D`mj'Gm| 6

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    Zvmeqchvgmabe J`d @qzvq Be Ahg|mer

    1% Zaebamq Ahiebzbsmq r \ED +\vhivmgmabe E`pvhdbeiqzbam"|mvm dm V`jpaabe j`d @qzvq%

    Hfq`vsmabe r Mpzh'v`ipdmabe j` |mzvhe`q j` |`eqmgb ezh G`zm'|vhivmgm +\ED" j` |`eqmgb`ezh Mqhabmjh'Jbqhabmjh

    Qpf'ghjmdbjmj`q V`|v`q`ezmabhemd`q SMO +\ED"

    Zaebamq j` V`'`eapmjv` Ahiebzbsh

    Ghj`dh MFA j` G% Q`dbigme |mvm dm i`e`vmabe j` |mpzmq

    `{|dbamzbsmq j` H|zbgbqgh Bez`dbi`ez` mez` mjs`vqbjmj`q%

    \vazbam j` dhq |mzvhe`q j` \ED> Sbqpmd Q}pmqk r Qybqk

    \mzz`ve

    :% J`ghqzvmabe +Fbhc``jfmao" j` v`jpaabe j` `qzvq e zb`g|hv`md mqbqzbjm |hv `d qhczymv` j` Ahk`v`eabm Amvjmam j`dBeqzbzpzh K`mvzGmzk

    I`e`vmabe j` ahk`v`eabm amvjmam r v`jpaabe j` `qzvq

    Becdp`eabm j` dm v`q|bvmabe

    Becdp`eabm j` ep`qzvmq v`|v`q`ezmabhe`q g`ezmd`q

    Becdp`eabm j` ep`qzvhq `qzmjhq `ghabhemd`q |hqbzbshq%

    0% Kfbzhq Qmdpjmfd`q |mvm mpg`ezmv ep`qzvm v`qbqz`eabm md `qzvq

    Epzvbabe Bez`dbi`ez`

    Qp`h r j`qameqh

    @n`vababh v`ipdmv j` fmnh bg|mazh

    Habh ivmzbcbamez` r chvzmd`~mq bez`vemq

    3% \M\ +\dme j` Maabe \`vqhemd"

    \vhivmgmabe j` maabhe`q |`vqhemd`q m gmez`e`v

    \vhivmgmabe j` maabhe`q |`vqhemd`q m ahg`e~mv%

    \vhivmgmabe j` maabhe`q |`vqhemd`q m mfmejhemv

    G`zhjhdhimZvmq pem fv`s` bezvhjpaabe$ `d |vhivmgm j` `ezv`emgb`ezh q` a`ezvmv

    `e dm |vazbam mazbsm j` dmq zaebamq j` v`jpaabe j`d `qzvq |vh|p`qzmq>

    V`q|bvmabe Be'Qrea$ Gbejcpde`qq$ V`dmnmabe Gpqapdmv \vhiv`qbsm$Zaebamq Ahiebzbsmq ahe \ED$ Fbhc``jfmao j` Ahk`v`eabm Amvjmam r

    J`qmvvhddh j` Kfbzhq j` Sbjm Qmdpjmfd`q%

    Ahgh m|hrh m dmq |vazbamq$ q` pzbdb~mv qhczymv` `q|`abmdb~mjh j`

    ahk`v`eabm amvjmam @gYms` J`qozh| j`d Beqzbzpzh K`mvzGmzk r

    qhczymv j` fvmbeyms` `ezvmbeg`ezz

    Zaebamq Ahiebzbsmq r\EDJ`qmvvhddmghq ep`qzvm aheab ea

    z`qzbih$ }p` ehq mrpjm m |`vabfbv a

    gq admvbjmj r e`pzvmdbjmj ep`qzv

    |`eqmgb`ezhq r q`ezbgb`ezhq$ mq ahg

    m ghjbcbamvdhq r amgfbmvdhq |

    |`eqmgb`ezhq r q`ezbgb`ezhq g

    |hqbzbshq r `ah'|qbahdibahq j` map`v

    m ep`qzvhq smdhv q ` bj`ezbj

    `q`eabmd`q%

    M|v`ej`ghq m pzbdb~mv `e dm |vazbam

    G`zm'\vhivmgm Ahiebzbsh Mqhabmj

    Jbqhabmjh$ dmq Qpf'Ghjmdbjmj

    V`|v`q`ezmabhemd`q r zaeba

    `q|`acbamq j` \ED ahgh Qybqk

    Sbqpmd Q}pmqk |mvm i`e`vmv @qzmjh

    |qbah'`g habhemd`q |hqbzbshq

    shdpezmj$ qbzpejhehq `e `d mqb`ezh j

    ahejpazhv m dm khvm j` jbvbibv ep`qzv

    |`eqmgb`ezhq r `qzmjhq `ghabhemd`

    aheqbipb`ejh }p` ep`qzvm g`ez` zvmfmm ep`qzvh q vsbabh$ `e s`~ j` `q

    qhg`zbjhq m `ddm$ | vgbzbejhe

    v`dmnmvehq r mpzh'ghzbsmvehq `cbam~

    |hqbzbsmg`ez |mvm kma`v cv`ez`

    ep`qzvhq v`zhq ahe gmrhv q`ipvbjmj

    ahecbme~m$ v`jpab`ejh ep`qzvh `qzvq%

    Ah|rvbikz / D`mj'Gm| 6

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    Fbh'C``jfmao j`Ahk`v`eabm Amvjmam

    Mqbqzbjhq |hv `d qhczymv` @gY

    J`qozh| j d Beqzbzpzh K`mvzGmz

    |he`ghq `e |vazbam dmq kmfbdbj

    `ezv`emjmq `e dhq jhq g

    mez`vbhv`q |mvm ahg|vhfmv

    `c`azbsbjmj hfn`zbsm `e dm v`jpaab

    `qzvq r `e dm i`e`vmabe j` ahk`v`

    |qbah'cbqbhdizbam% @d Fbhc``jfmao

    Ahk v`eabm Amvjmam ehq |`

    ahg|vhfmv$ ahe zhzmd hfn zbsbjmj

    zb`g|h v`md$ dhq `c`azhq f`e`cbabhqh

    dmq zaebamq m|v`ejbjmq `e dm v`jpa

    j` `qzvq%

    M|v`ej` m @qzmv `e Dm ^hemahe /D`mj'Gm|

    V`ejbgb`ezh |zbgh Zvmeqchvgmabe j`d@qzvqDm ^hem j`qavbf` pe `qzmjh j` mdzm ahk`v`eabm |`vqhemd$ fmq`

    j` pe v`ejbgb ezh qp| vbhv r pem |zbgm qmdpj% Hzvhq zvgbehq

    ahgh \`mo \ vchvgmea` h Cdhy j cbe`e `e v`mdbjmj `qz`gbqgh `qzmjh j` ahk`v`eabm> Pe `qzmjh `e `d }p` jbc`v ez`q

    vbzghq |qbah'cbqbhdibahq j` ep`qzvh hvimebqgh +v`q|bvmabe$ zmqm

    j` smvbmfbdbjmj amvjmam$ |v`qbe mvz`vbmd r hejmq a`v`fvmd`q" q`

    qbeavheb~me mvgebamg`ez`$ |`vgbzbejhehq `{|`vbg`ezmv pe

    `qzmjh |zbgh j` v`ejbgb`ezh }p` |hjvmghq j`ehgbemv ahgh j`

    Amdgm'Mz`ezm% @e Dm ^hem ep`qzvhq g nhv`q v`apvqhq

    bez vehq$ zmezh m ebs d cqbah$ ahgh ahiebzbsh$ `ghabhemd r

    ghzbsmabhemd v`qpdzme gq maa`qbfd`q r$ aheq`ap`ez`g`ez $

    v`qpdzm gq cabd hfz`e`v dh g`nhv j` ehqhzvhq gbqghq m dm khvm

    j` kma v cv`ez` m ep`qzvhq v zhq$ jbqcvpzmejh j` pe gmrhv

    v`ejbgb`ezh r `c`azbsbjmj |`vqhemd ahe g`ehq `qzvq%

    @qz` `qzmjh j` ahk`v`eabm |p`j` q`v aheq`ipbjh |hv apmd}pb`v

    |`vqhem }p` aheh~am r dd`s` m dm |vazbam dhq gzhjhq r zaebamq

    }p` m}p |v q`ezmghq% F`e cabmz j` dmq gq |hj vhqmq

    Z`aehdhimq j` Zvmeqchvgmabe \`vqhemd$ pqmjmq |hv gbd`q j`|`vqhemq `e zhjh `d gpejh$ |mvm m|v ej`v m i`qzbhemv`c azbsmg`ez zpq ebs d`q j` `qzvq$ zvmeqchvgejhdh `e

    V`ejbgb`ezh r Qmdpj |zbghq%

    Zvmeqchvgmabe J`d @qzvq Be Ahg|me

    Ah|rvbikz / D`mj'Gm| 6

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    ]p kma`ghq `e ep`qzvhq Apvqhq j`Zvmeqchvgmabe j`d @qzvq8@e ep`qzvhq apvqhq j` Zvmeqchvgmabe j`d @qzvq mfhvjmghq apmz

    cmq`q }p` v`qpdzme zhzmdg`ez` ahg|d`g`ezmvbmq>

    V`dmnmabe \qbah'Cqbam V`'`qzvpazpvmabe Ahiebzbsm ahe \ED Fbhc``jfmao j` Ahk`v`eabm Amvjmam Kfbzhq j` Qmdpj

    R mjbabhemdg`ez $ |hj`ghq ahgfbemvdmq ahe `ezv`emgb`ezh `e>

    @c`azbsbjmj \`vqhemd +I`qzbe j`d Zb`g|h r I`qzbe j`Ahecdbazhq Bez`v|`vqhemd`q"

    Khr qmf`ghq }p` mdzhq ebs`d`q j` `qzvq gmez`ebjhq `e `d zb`g|hqhe admvmg`ez` |v`apvqhv`q v`dmabhemjhq$ eh qhdh ahe bg|hvzmez`

    `ec`vg`jmj`q avebamq r j`i`e vmzbsmq$ qbeh zmgfbe ahe pe g

    cpeabhemgb`ezh ahiebzbsh r v`dmabhemd? dh apmd ehq |p`j` kma`v gp

    be`c`azbshq `e ep`qzvhq zvmfmnhq

    Rm dm bes`vqm$ pem v`jpaabe j` ep`qzvhq ebs`d`q z{bahq j` `qzvehq m|hvzmv jbv`azmg`ez g`nhv qmdpj$ pe gq mdzh v`ejbgb ezahiebzbsh r pe gmrhv v`|`vzhvbh j` `qzvmz`ibmq ahg|hvzmg`ezmd`amvmaz`vb~mjmq |hv q`v gq bez`dbi`ez`q$ `ghabhemdg`ez` kmfdmejhdh apmd$ qbe jpjm$ ehq ahes`vzbv `e |vhc`qbhemd`q gq `}pbdbfvmjhq `c`azbshq

    Zvmeqchvgmabe J`d @qzvq Be Ahg|me

    Kfbzhq Qmdpjmfd`qGb ezvmq }p` dmq zaebamq |qbah'

    cbqbhdibamq r ahiebzbsmq m|v`ejbjmq `e

    dhq gjpdhq mez vbhv`q ehq |`vgbzbve

    v`jpabv `c`azbsmg`ez` ep`qzvhq ebs`d`q

    j` `qzvq$ `d apdzbsh j` kfbzhq

    qmdpjmfd`q `q `d ahg|d`g`ezh |`vc`azh

    |mvm mpg`ezmv ep`qzvm v`qbqz`eabm md

    `qzvq r ep`qzvh v`ejbgb`ezh cpzpvh m

    g`jbh r dmvih |dm~h%

    Epzvbabe bez`dbi`ez`$ qp`h r j`qameqh

    mj`apmjhq `e amdbjmj r amezbjmj$

    `n vababh v`ipdmv j` fmnh bg|mazh r

    zb g|h j` habh ivmzbcbamez` `e `d }p`

    chg`ezmv ep`qzvh j`qmvvhddh |`vqhemd$

    v`dmabhemd r djbah$ qhe dmq ahejbabhe`q

    cpejmg`ezmd`q |mvm gmez e`vehq

    |hqbzbshq$ ghzbsmjhq r v`qbdb ez`q md

    `qzvq%

    @e `d apvqh mfhvjmghq amjm peh j`

    `qzhq kfbzhq$ ahg|mvzb ejh ahe dhq

    mqbqz`ez`q dm bechvgmabe gqmpzhvb~mjm `{bqz`ez`$ |vhs eb ez` j`

    v`mq ahgh dm g`jbabem$ dm fbhdhim r dm

    |qbahdhim$ `e pe chvgmzh mg`eh r cabd

    j` `ez`ej`v r zhzmdg`ez` |vazbah r

    m|dbamfd` m dmq vpzbemq jbmvbmq j` dhq

    mqbqz`ez`q%

    Ah|rvbikz / D`mj'Gm| 6

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    Jbm = +; khvmq"

    = ]p `q `d @qzvq8> Ampqmq r c`azhq `e ep`qzvhv`ejbgb`ezh r qmdpj

    Dm v`q|p`qzm j` `qzvq> Agh kma`ghq ep`qzvh

    `qzvq8

    Apmejh `d `qzvq ahgb`e~m m ahes`vzbvq` `e pe

    |vhfd`gm> \v`s`eabe r j`z`aabe z`g|vmem%

    Aheq`ap`eabmq j`d `qzvq `e dm qmdpj$ `d v`ejbgb`ezh r

    dm `c`azbsbjmj dmfhvmd%

    6 Zaebamq \qbah'Cqbamq j` V`jpaabe j`d @qzvq +B r BB"

    V`q|bvmabe Be'Qrea +\vazbam mqbqzbjm |hv qhczymv` j`

    ahk`v`eabm amvjmam r fvmbeyms` `ezvmbeg`ez"

    Gbejcpde`qq Mz`eabe \d`em +\vazbam ipmjm

    s`vfmdg`ez` |hv ep`qzvh ghebzhv"

    V`dmnmabe Gpqapdmv \vhiv`qbsm +\vazbam mqbqzbjm |hv

    qhczymv` j` fvmbeyms` `ezvmbeg`ez r |mzvhe`q j` sh~

    r d`eipmn` @vbaoqhebmehq pzbdb~mjhq |hv ep`qzvh ghebzhv%

    Zvmeqchvgmabe J`d @qzvq Be Ahg|mer

    @qzvpazpvm j`d \vhivmgm

    Ah|rvbikz / D`mj'Gm| 6

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    Jbm 6 +; khvmq"1 Zaebamq Ahiebzbsmq r j` \ED

    G`zm'|vhivmgm Mqhabmjh'Jbqhabmjh

    Qpf'ghjmdbjmj`q V`|v`q`ezmabhemd`q SMO +\ED"

    Zaebamq j` V`'`eapmjv` Ahiebzbsh

    Ghj`dh MFA j` G% Q`dbigme

    \vazbam j` \ED> Sbqpmd Q}pmqk r Qybqk \mzz`ve

    : Fbhc``jfmao j` Ahk`v`eabm Amvjmam

    J`ghqzvmabe ahe qhczymv` @gYms`

    Becdp`eabm j` dm v`q|bvmabe$ v`|v`q`ezmabhe`q g`ezmd`q

    r `qzmjhq `ghabhemd`q

    0 Kfbzhq Qmdpjmfd`q Mezb'@qzvq

    Epzvbabe Bez`dbi`ez`$ Qp`h r J`qameqh$ @n`vababh

    V`ipdmv j` Fmnh Bg|mazh r Habh Ivmzbcbamez`

    3 \M\ +\dme j` Maabe \`vqhemd"

    Zvmeqchvgmabe J`d @qzvq Be Ahg|mer

    @qzvpazpvm j`d \vhivmgm

    Ah|rvbikz / D`mj'Gm| 6

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    Zvmeqchvgmabe J`d @qzvq Be Ahg|mer

    F`e`cbabhq |mvm dmHvimeb~mabe>

    G`nhvmv gpakh qp adbgm j` zvmfmnh

    Gmrhv`q ebs`d`q j` bg|dbamabe$ghzbsmabe r ahg|vhgbqh j` qpqgb`gfvhq$ }pb`e`q admvmg`ez`m|v`abme r mivmj`a`e `d bez`vq j`dm ahg|mm `e qp qmdpj r `}pbdbfvbh

    |`vqhemd`q% G`nhv ahgpebamabe bez`v|`vqhemd

    khvb~hezmd r s`vzbamd

    I`qzbe gq `c`azbsm j` ahecdbazhq

    Gmrhv v`ejbgb`ezh ahiebzbshm|dbamjh m qhdpabe j` |vhfd`gmq rfq}p`jm j` qhdpabhe`q

    Gmrhv ivmjh j` beehsmabe rav`mzbsbjmj%

    F`e`cbabhq |mvm `d\mvzbab|mez`>

    G`nhvmv ehzmfd`g`ez` qpq v`apvqhqr kmfbdbjmj`q |`vqhemd`q |mvmv`jpabv qpq ebs`d`q j` `qzvq

    G`nhv `qzmjh j` ebgh rjbq|hqbabe |`vqhemd

    Gmrhv v`ejbgb`ezh ahiebzbsh rdmfhvmd

    Gmrhv bez`dbi`eabm `ghabhemd ram|mabjmj v`dmabhemd

    Gq ghzbsmabe |vhc`qbhemd r`}pbdbfvbh |`vqhemd

    /D`mj'Gm| Chpej`v # \vbeab|md Aheqpdzmez

    Chvgmabe r @ezv`emgb`ezh j` Nhq Dpbq Rm`~Ihvjbddh

    Gmqz`v hc Qab`ea` be Hvimeb~mzbhemd F`kmsbhpv +Fbvof`ao

    Ahdd`i`$ Pebs`vqbzr hc Dhejhe"

    Gmqz`v `e Jbv`aabe j` V`apvqhq Kpgmehq +Beqzbzpzh Jbv`azbshq

    j` @g|v`qm"

    ED\ Zvmbe`v +MPED\ Mg`vbame Pebs`vqbzr hc ED\"

    Dbc` Ahmak Gmqz`v \vmazbzbhe`v +ZFA" +MPED\ Mg`vbame

    Pebs vqbzr hc ED\"

    \qbadhih Ahd`ibmjh G'

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    Nhq Dpbq Rm`~$ GQa%

    Chpej`v # \vbeab|md Aheqpdzmez

    Gmvze j` dhq K`vhq$ 02 Fbq

    6;