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Sandra sufre hiperempatía y comparte su testimonio: “Mi ex utilizaba mi empatía para salirse con la suya” La empatía en exceso puede dañar tu salud mental PEXELS
La empatía es la capacidad para ponernos en el lugar de los demás. Es decir, es comprender las emociones de otra persona, su visión de realidad, sus circunstancias y, en consecuencia, por qué piensa como piensa y siente lo que siente.
Como imaginarás, la empatía es necesaria, pero para algunas personas es un problema . Esto es precisamente lo que le ocurre a Sandra, de 26 años.
Sandra: “Soy muy vulnerabe en ciertas relaciones” “Empatizo mucho con los demás y lo acabo pasando mal ”, comparte Sandra con Yasss. “Siempre me ha pasado. Con quince años, un amigo tuvo muchos problemas con sus padres y lo pasé casi peor yo que él, y ahora lo pienso y no me parece justo porque a veces eclipso el dolor de los demás con el mío. Juro que no lo hago por afán de protagonismo. Es que no sé sentir menos”.
“Otro problema de empatizar mucho es que soy muy vulnerable en ciertas relaciones ”, añade la joven. “Mi pareja es un amor, pero mi ex utilizaba mi empatía para salirse con la suya. Fue una relación muy tóxica y me puso los cuernos una y otra vez, pero le veía mal y empatizaba y le perdonaba. Me pasó lo mismo con mi primer novio aunque sin cuernos, pero cuando me trataba mal y yo tenía motivos para enfadarme, acababa pidiéndole perdón a él porque empatizaba”.
Sandra experimenta un exceso de empatía o hiperempatía que le lleva a sentirse abrumada por las emociones ajenas, ya que las vive como propias. Ni le beneficia a ella, pues lo llega a pasar francamente mal, ni tampoco a sus seres queridos, pues como ella misma reconoce, a veces ensombrece el malestar ajeno porque ella lo vive con más intensidad.
¿Qué es la hiperempatía? 10 señales para identificarla La empatía tiene lugar gracias a una reacción emocional –te identificas con las emociones de otra persona hasta tal punto que puedes llegar a sentirlas– y a una reacción cognitiva –de forma racional, entiendes lo que está viviendo la persona, aunque no sientas sus mismas emociones–.
En el caso de la hiperempatía, solo hay una reacción emocional . La reacción cognitiva se inhibe y, en consecuencia, la reacción emocional se puede magnificar.
Algunas de las consecuencias de este estado de hiperempatía son:
Que te paralizas ante el malestar ajeno. Que tus emociones son muy cambiantes. Sientes muchas cosas en muy poco tiempo. Que no sabes cómo regular tus emociones y volver a un estado de estabilidad o calma. Que las relaciones sociales te agotan emocionalmente. Que te cuesta poner límites o decir “no” porque piensas que le debes a los demás un apoyo incondicional.Que experimentas las emociones ajenas durante mucho tiempo, incluso más que la propia persona con la que empatizas. Que eres más sensible que otros a las injusticias. Que te resulta imposible ver imágenes o vídeos desagradables, escuchar anécdotas traumáticas o leer libros o noticias impactantes. Que eres más sensible a las relaciones abusivas porque empatizas incluso con personas manipuladoras. Que somatizas y tus emociones se convierten en sensaciones físicas. Desarrollar ecpatía para reducir la hiperempatía La ecpatía es una capacidad que nos permite “sentir afuera” las emociones de los demás o, en otras palabras, empatizar sin abrumarnos ni paralizarnos.
Esta capacidad es muy útil cuando sufres hiperempatía, pues te permite aprender a separar las emociones de los demás de las tuyas, y para adquirirla es necesario:
Identificar tus emociones . Muchas personas confunden emociones como la ansiedad, la tristeza o el enfado, y ese desconocimiento emocional deteriora su salud mental y sus relaciones. Comunicar tus emociones . Una vez hayas identificado lo que sientes, tienes que comunicarlo en vez de rumiarlo una y otra vez en silencio. Regular tus emociones . Crea estrategias de calma si sueles experimentar emociones muy cambiantes e intensas, es decir, si pasas de estar bien a estar hundida con facilidad.La importancia de ser asertivos Distanciarte de las emociones de los demás no te hace mala persona. Párate a pensar en los psicólogos: si nos dejásemos atrapar por las emociones de los demás, haríamos fatal nuestro trabajo y sufriríamos muchísimo. Pues como amigo, pareja o familiar, conviene hacer lo mismo: escuchar y apoyar desde la empatía, pero también desde la distancia emocional .
Este distanciamiento emocional o ecpatía se consigue no solo identificando, comunicando y regulando nuestras emociones, sino aprendiendo a ser asertivos.
No puedes responsabilizarte del malestar ajeno ni tampoco justificar los errores de otra persona solo porque esté triste o se sienta mal. Si una persona te ha hecho daño, tienes derecho a enfadarte y distanciarte. También tienes derecho a decir “no” y a poner límites. No eres egoísta ni tienes que culpabilizarte por cuidar tu salud mental .
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