Una introducción necesaria
¿ Qué hacer cuando pierdes un ser querido, sufres un golpe terrible de la vida o te hundes en el barro hasta el cuello?
Les confieso que es algo terrible y, los que me leen lo entenderán porque han estado ahí.
Hace poco tuve que acudir a un especialista, a partir de una situación personal que me ha llevado bastante fuerte y, una de las cosas en las que más recalcó el doctor fue sobre mi autocuidado emocional y quiero compartir con ustedes lo que he aprendido y he vivido sobre este importante tema.
Cuando hablamos de autocuidado emocional, no nos referimos a un conjunto de técnicas aisladas, sino a una forma de relación contigo mismo. Es la práctica constante, honesta, a veces incómoda de escucharte, sostenerte y darte lo que necesitas para atravesar lo que vives sin romperte por dentro. Es una disciplina íntima, pero también una forma de dignidad.
¿Qué es realmente el autocuidado emocional?
El autocuidado emocional es la capacidad de reconocer tus estados internos, atenderlos y responder de manera que te proteja, te estabilice y te permita seguir creciendo. No es evitar el dolor, ni ser fuerte, ni distraerte para no sentir. Es lo contrario: es darte un espacio seguro para sentir sin desbordarte.
Elementos esenciales del autocuidado emocional
¿Por qué es tan importante en procesos de dolor o pérdida?
Cuando atraviesas un golpe emocional tu sistema interno queda sensible. El autocuidado emocional actúa como una red de contención: evita que te hundas, te ayuda a regularte y te permite reconstruirte desde un lugar más firme. No elimina el dolor, pero evita que te destruya.
Además, el autocuidado te devuelve algo esencial: la sensación de agencia. Después de una pérdida, uno siente que la vida se desordena. Cuidarte es una forma de recuperar control sobre lo que sí depende de ti.
¿ Cómo se ve el autocuidado emocional en la vida cotidiana?
A veces es algo pequeño: elegir no responder un mensaje que te altera, salir a caminar para despejar la mente, preparar una comida que te reconforta, ordenar un espacio para sentir claridad. Otras veces es más profundo: reconocer que necesitas hablar con alguien, pedir ayuda, permitirte llorar, darte permiso para descansar.
En mi caso, he practicado varias formas de autocuidado sin llamarlas así: escribir para ordenar lo que siento, caminar para liberar tensión, cocinar para reconectar conmigo, apoyarme en mi familia para no cargar solo con los problemas y, eso también es sanar.
¿Y tú qué has hecho por tu autocuidado emocional?
Nota: Utilicé el traductor DeepL Translate.
ENGLISH
A necessary introduction
What do you do when you lose a loved one, suffer a terrible blow from life, or sink up to your neck in mud?
I confess that it is something terrible, and those who read me will understand because they have been there.
Recently, I had to see a specialist due to a personal situation that has hit me quite hard. One of the things the doctor emphasized most was my emotional self-care, and I want to share with you what I have learned and experienced about this important topic.
When we talk about emotional self-care, we are not referring to a set of isolated techniques, but rather a way of relating to yourself. It is the constant, honest, sometimes uncomfortable practice of listening to yourself, holding yourself, and giving yourself what you need to get through what you are living without breaking inside. It is an intimate discipline, but also a form of dignity.
What is emotional self-care really?
Emotional self-care is the ability to recognize your internal states, attend to them, and respond in a way that protects you, stabilizes you, and allows you to keep growing. It is not about avoiding pain, nor being strong, nor distracting yourself so you don't feel. It is the opposite: it is giving yourself a safe space to feel without becoming overwhelmed.
Essential elements of emotional self-care
· Inner listening: Paying attention to what you feel before it becomes a crisis. Asking yourself: "What do I need right now?"
· Healthy boundaries: Protecting your energy. Saying no. Stepping away from what drains you. Choosing where to place your presence.
· Calming routines: Activities that regulate your nervous system: walking, breathing, writing, cooking, tidying up, listening to music.
· Self-compassion: Speaking to yourself with respect. Not punishing yourself for feeling. Not demanding perfection from yourself.
· Affective connection: Seeking company when you need it. Not carrying the burden alone. Allowing others to support you.
· Emotional rest: Giving yourself breaks. Not forcing yourself to solve everything in one day. Respecting your own rhythms.
· Meaning-making: Asking yourself what your experience teaches you, what it reveals about you, what you want to take care of from now on.
Why is it so important in processes of grief or loss?
When you go through an emotional blow, your internal system becomes sensitive. Emotional self-care acts as a safety net: it prevents you from sinking, helps you regulate, and allows you to rebuild from a stronger place. It does not eliminate the pain, but it prevents it from destroying you.
Furthermore, self-care gives you back something essential: a sense of agency. After a loss, you feel that life becomes disordered. Taking care of yourself is a way to regain control over what does depend on you.
What does emotional self-care look like in daily life?
Sometimes it is something small: choosing not to reply to a message that upsets you, going for a walk to clear your mind, preparing a comforting meal, tidying up a space to feel clarity. Other times it is deeper: recognizing that you need to talk to someone, asking for help, allowing yourself to cry, giving yourself permission to rest.
In my case, I have practiced several forms of self-care without calling them that: writing to sort out what I feel, walking to release tension, cooking to reconnect with myself, leaning on my family so I don't carry problems alone — and that, too, is healing.
And what have you done for your emotional self-care?
Note: I used the DeepL Translate translator.
