Como ya hemos señalado, son innumerables los enemigos emocionales negativos y los hábitos desagradables que gobiernan nuestra existencia diariamente.
Unos y otros los podemos combatir mediante la aplicación del sistema WALK-RWD, en diferentes modalidades, en cuanto a la combinación misma de sus propias actividades que lo constituyen. Hemos mencionado que podemos activar las emociones agradables o positivas mediante la creación de un Círculo Virtuoso a través del sistema WALK-RWD (Ver post LECTURA-ESCRITURA-DIBUJO: CÍRCULO VIRTUOSO, y post HÁBITOS NEGATIVOS Y CÓMO COMBATIRLOS. CASOS GENERALES); ya que como sabemos, el sólo hecho de caminar nos anima, nos eleva la autoestima, y nos reduce el estrés y la depresión anímica. Así mismo, con ese mismo Círculo Virtuoso podemos enfrentar las emociones desagradables así como también combatir, en términos generales, a los hábitos negativos.
Para cada uno de los hábitos negativos existe una forma especial del sistema WALK-RWD que nos permite presentarles un frente específico para combatirlos.
Con respecto a la utilización del sistema WALK-RWD para atender el sobre-peso, habría que definir ciertas categorías, de acuerdo a diferencias o incrementos marginales en lo que respecta al peso de un individuo, sea mujer u hombre, determinando exactamente los kilogramos para cada una de las categorías, y en función de ello, dentro del sistema WALK-RWD, decidir y definir las acciones concretas que se deberán llevar a cabo, a fin de lograr la reducción de cierta cantidad de kilogramos. Por ejemplo para el sobrepeso podríamos tener las siguientes categorías: magro o enjuto, flaco, delgado, adecuado, gordo, obeso. En cuanto a la sección de delgadez podemos mencionar: famélico, esquelético, escuálido, esbelto, enclenque, y en cuanto a lo grande podemos mencionar: corpulento, robusto, fornido, abultado, carnoso, voluminoso, y ninguna de estas –categorías- requiere modificar de peso; sin embargo, habrá que revisar si decimos: barrigón, panzón, tripudo, pesado, mantecoso, porque es posible que requiera otra clase de atención del tipo medicamentosa.
Veamos cómo funciona el Círculo Vicioso de la Obesidad (CVO).
El sistema de “caminar, leer, escribir y dibujar” puede ayudar a corregir otros malestares, no solo del ámbito físico, sino también en la esfera mental y cultural. Son muchos y variados los beneficios que se pueden obtener utilizando tiempos mínimos y sin costo alguno. Pareciera ser que la voluntad y la disciplina que requiere el individuo para llevar a cabo este tipo de prácticas, son muy difíciles de tener; no todos tenemos esa capacidad y seguramente es más difícil de lo que podemos imaginar, dedicarle una hora diaria a nuestra salud.
Lo que es muy recomendable, para bajar de peso, es el caminar diariamente, y no realizar ejercicios intensos, pues éstos únicamente queman (o gastan) la glucosa del cuerpo , es decir, sólo el azúcar, y no la grasa, como lo hace la caminata; ésta nos permite reducir, mediante su realización diaria, cerca del 70% de la grasa. Así que, para las personas obesas que deseen perder peso, lo recomendable es la caminata diaria, por períodos de 1 o 2 horas, y no las carreras intensas de mediana o alta velocidad. En síntesis, cualquier ejercicio intenso que genere fatiga o dolor muscular o falta de aire, o cualquier combinación de estos síntomas, definitivamente no es mejor que la caminata para perder peso.
Como ya hemos mencionado, dentro de cada hábito en nosotros existe una “necesidad interior” que debemos atender. Por lo general, todas ellas se manifiestan, directa o indirectamente, en un síntoma o efecto externo.
Si atendemos la “necesidad interior” que tenemos, podremos desaparecer el hábito que se nos ha formado. Es ciertamente difícil descubrir la correlación entre la necesidad y el hábito, o a veces ni siquiera deseamos develarlo. No obstante es indispensable encontrar esa relación para atender la necesidad y así “romper” ese Círculo Vicioso del hábito negativo.
Recurriremos a algunas secuencias y esquemas utilizados en el post HÁBITOS NEGATIVOS Y CÓMO COMBATIRLOS, ya que en este se analizaron los casos generales de los hábitos negativos.
Todos conocemos el círculo interminable de 1) Depresión, ansiedad (D), 2) Necesidad de alimento (A), y 3) Aumento de peso (G); es una cadena de tres eslabones que siempre conduce a la gordura y ésta, a una mayor depresión; sin embargo, la podemos modificar si introducimos en ella el eslabón del “caminar, leer, escribir y dibujar”.
Cuando una persona está excedida en su peso, su corazón tiene que realizar mayores esfuerzos para llevar a cabo su función. La hipertensión arterial y la diabetes se presentan con una probabilidad de 3 veces más en una persona obesa que en una que tiene peso normal. También las personas obesas están doblemente expuestas a tener altos índices de colesterol y a padecer un infarto de miocardio. Si una persona obesa de hipertensión arterial, logrará controlarla el bajar de peso, mediante la caminata, utilizando el sistema WALK-RWD, ya que por cada 2 kilogramos que pierda de peso, la presión arterial podrá bajarla en 1 mmHg.
Este es, en general, un caso típico de Círculo Vicioso en los hábitos alimenticios. La solución: bajar de peso; pero ¿y cómo?
Los Círculos Viciosos se logran romper con un estímulo externo, creando una acción o actividad nueva dentro de la cadena acostumbrada de eventos del hábito analizado. De este modo podemos alejar, de una manera sana, a la persona fuera de ese círculo vicioso del hábito.
No obstante, también podremos solucionar el problema de las emociones negativas, las que hemos descrito en el post LAS EMOCIONES Y EL SISTEMA WALK-RWD, mismas que podremos disminuir mediante el sistema WALK-RWD.
Sea la cadena “D-A-G” de Depresión-Alimento-Aumento de Peso, que todos podemos comprender:
CADENA o CÍRCULO VICIOSO “D-A-G”
Cada vez que hayamos terminado de tomar los alimentos deberemos levantarnos de donde estemos y llevar a la práctica el sistema. Esto va a funcionar en dos escenarios, uno el que hemos explicado con todos sus beneficios; y otro, que funcionará también, en este tipo de casos, como mecanismo desalentador de continuar haciéndonos “daño”, ingiriendo alimentos que no necesitamos. Si de manera consciente podemos saber que tendremos que realizar actividades futuras para eliminar ese “daño deseado”, buscaremos la forma de evitarlo. Mi experiencia nos dice, que si se incluye este nuevo eslabón en la cadena “D-A-G” y lo ejecuta, no llegará a repetir tres ocasiones en que desista de seguirse castigando, comiendo indebida e innecesariamente.
Desde luego, siempre existe la tendencia cómoda de regresar al patrón de comportamiento original; no lo permita.
La totalidad de los programas para adelgazar incluyen “X ejercicios”. El que proponemos los incluyen, pero cuenta con actividades altamente motivadoras, como la lectura, la escritura y el dibujo –simultáneamente al caminar-, lo que logrará romper -al paso de cierto tiempo- con ese círculo destructivo. Existe la posibilidad real de intercambiar el eslabón crítico que genera la obesidad por el de “caminar, leer, escribir y dibujar”. En la ciencia de la psicología se demuestra que existe ese mecanismo inconsciente que intenta llevar a cabo esa sustitución.
En todo círculo “psico-dependiente” o “psico-depresivo”, como el que acabamos de describir respecto a la obesidad, es posible definir una actividad (o más) que sea un “interruptor” que impida y que desconecte el encadenamiento, modificándolo para reorientarlo hacia cometidos que beneficien física y mentalmente -psicológicamente- al individuo. En nuestro caso, el “interruptor” es el sistema integral “caminar, leer, escribir y dibujar” que lo podemos en todo momento utilizar para enfrentarnos a los hábitos que nos estén creando situaciones y actitudes negativas -conscientes o inconscientes- en nuestro ser. Deberemos estar alertas para detectar estas cadenas de comportamiento neurótico-depresivas que nos crean estados de desequilibrio (Ver post LAS EMOCIONES Y EL SISTEMA WALK-RWD), tanto físicos como mentales, que una vez analizados poder incorporarles, en algún punto de la cadena, nuestro sistema “interruptor”. También funciona como mecanismo accionador o disparador de procesos y actitudes positivas.
Invariablemente deberemos analizar la cadena específica para determinar la “necesidad interior”, que a su vez nos facilitará identificar el punto en la cadena sobre el cual deberemos implementar el sistema como un “interruptor” de ella.
Sin lugar a dudas, todo círculo de dependencia mental de “n” eslabones cuenta teóricamente con algún punto donde podemos incluir el sistema integral entre los dos nódulos Ai y Ai+1, y poder modificar el patrón de secuencias y desde luego, eliminando -como consecuencia del proceso correctivo- a alguno o varios de los nódulos de la cadena original, obteniendo una nueva secuencia y creando de esta manera un nuevo y positivo circuito de actividades. El sistema funcionará también como un disparador de procesos y actitudes efectivas y positivas.
Por ejemplo, si hemos detectado una cadena de seis actividades relacionadas, que se retroalimentan y generan efectos negativos en la salud de una persona, podemos aplicar el sistema integral.
Hemos de suponer que hemos determinado, mediante los análisis de relación: necesidad interior versus hábito, que se debe incluir el sistema integral entre las actividades A3 y A4.
Y podemos lograr la posible reconfiguración de tal manera que sea positivo y además eliminando las acciones A2 y A4 , quedando finalmente:
Con esta acción podremos “romper” el hábito dentro de la cadena que lo conforma.
Huelga decir que del análisis de cada caso y su evaluación, dependerá la ubicación del punto donde deberemos incidir colocando el “interruptor” para obtener los resultados positivos y más inmediatos. Con la seguridad que si no es el punto apropiado, no se provocará ningún problema adicional en el comportamiento de la persona que lo esté llevando a cabo y podremos remodelarlo más convenientemente, buscando otro nodo para la aplicación del sistema WALK-RWD.
El tiempo que nos tomará llevar a cabo la “interrupción” y modificación del círculo “psico-dependiente” dependerá de cada caso en especial. En general, se podrá empezar a manifestarse ciertos síntomas de mejoría a partir de las 2-3 semanas de haber puesto en práctica la inserción del sistema. Con la plena seguridad que el sobrepeso empezará a declinar en este pequeño lapso y lo que nos queda es seguir aplicando el sistema permanentemente hasta que hayamos alcanzado un peso adecuado. Por lo general el sistema funciona de tal manera que se logra un peso adecuado y se erradica la “necesidad interior” de un modo inconsciente, sin embargo, es posible que sea recurrente la aparición de esa necesidad y recupere su insatisfacción psicológica, por lo que deberemos estar atentos para nuevamente aplicar el sistema WALK-RWD, en el mismo punto de la cadena o quizás haya modificado su estructura original con la cual estuvimos aplicando el sistema, y nuevamente tengamos que analizar y evaluar la nueva cadena psico-dependiente.
Podemos asegurar que el sistema funciona adecuadamente en la mayoría de los casos de dependencia psicológica. En los sucesos de pérdida de un ser querido, asalto o robo, donde se genera un estado depresivo en la persona afectada, es recomendable el “caminar, leer, escribir y dibujar” para ayudarse en la recuperación, lo que permitirá disminuir el estado de depresión que llega, muchas veces, a incapacitar completamente a las personas que la padecen.
No olvidemos: caminando podemos dejar atrás cualquier tipo de Círculo Vicioso y concretamente el psico-dependiente de la obesidad.
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