lunes, 23 de junio de 2008

CÓMO CONTROLAR LA IRA

Cómo explica MICHAEL KAUFMAN, los hombres que siguen el guión de la masculinidad tradicional, tienden a conceder legitimidad a los ataques de ira, que no son más que una inmadura forma de imponer la propia voluntad, en cuanto se ven peligrar las expectativas de dominio.

La ira ha acabado convirtiéndose en parte de la armadura psíquica de la masculinidad y todo intento de revisión de estos patrones de conducta, pasa ineludiblemente por aprender a transformar y controlar la ira . Esta es la razón por la que reproduzco el siguiente artículo:

CÓMO CONTROLAR LA IRA

Es una de las emociones más difíciles de gestionar. Pero puede llegar a ser constructiva. Admitir y reconocer la ira es el primer paso para poder desactivarla.

Por Gaspar Hernández. Ilustración de Pep Montserrat. EL PAÍS SEMANAL. 22-6-2008

“Es como un cubo de excrementos. Lanzárselo a otro impide resolver ninguna discusión"

La ira tiene prestigio, audiencia, y vende. La ira es una emoción destructiva, y, sin embargo, se ha convertido en el ingrediente principal de las series de televisión, los informativos y las declaraciones políticas: cualquier situación parece contener ira, y, por consiguiente, violencia (y si puede ser, insinuación de sexo). La violencia verbal y la no verbal como un anzuelo y a la vez como un recurso para solucionar los problemas, ya sean políticos, o matrimoniales, o empresariales: muchos jefes todavía motivan a sus empleados cabreándose con ellos. No obstante, la ira es una emoción destructiva siempre y cuando no la sepamos canalizar, y es una lástima que ni la escuela ni la sociedad nos hayan enseñado a gestionarla. Se puede aprender a expresar la ira o el enfado de forma constructiva, y evitar así las repercusiones nefastas que tienen sobre nuestra vida diaria. O bien reprimimos la ira, o bien pasamos al otro extremo y estallamos, porque no aguantamos más, y la vida es injusta, o tú eres injusto, y nadie quiere a nadie.

Yo imagino la ira como un cubo lleno de excrementos. Cuando nos enfadamos, acostumbramos a lanzar el oscuro contenido de ese cubo a la cara de quien nos ha provocado la ira. El otro se queda peor de lo que estaba, hecho un asco, y así no sólo es imposible resolver ninguna discusión, sino que la agresividad mutua va a más. Como ha dicho Javier Cercas, los hombres estamos demasiado ocupados con la tarea absorbente de "dirimir a hostia limpia quién de todos es el más macho". En nuestra sociedad, el macho cabreado siempre ha tenido buena fama.

Afortunadamente, las cosas están cambiando y la especie humana mejora; no obstante, la ira sigue circulando alegremente. Según Ihubten Wangchen, representante de Tí-bet en España, cada día que pasa tenemos menos paciencia. El antídoto de la ira, según él, es la paciencia. De momento, lo que se necesita en una gran ciudad es una gruesa coraza de insensibilidad, una buena cantidad de indiferencia.

“Puede llegar a ser constructiva porque no debemos olvidar que lleva en sí misma una gran carga de energía"

LA IRA CONSTRUCTIVA. Lo ideal sería lanzar los excrementos al jardín de al lado, siempre y cuando no dañemos ninguna flor. Esa, llamémosle, técnica se puede aprender. E incluso puede llegar a ser constructiva, porque no debemos olvidar que la ira lleva en sí misma una gran carga de energía: es cierto que la ira es la emoción que está detrás del maltrato, la violencia y de todas las guerras; pero también es cierto que, gracias a la ira, la humanidad se ha enfrentado a situaciones injustas o peligrosas, ante las cuales se hubiese inhibido. Muchos cambios sociales y revoluciones vienen precedidos por la ira.

La ira constructiva, como dice la filósofa Elsa Punset en su reciente libro Brújula para navegantes emocionales (Aguilar), es el germen de la justicia social. Punset cuenta que hace cinco años un chico inocente murió en un tiroteo entre traficantes de drogas a las puertas de su colegio de Nueva York. La directora, Ada Mitchum, se reunió con sus compañeros y amigos. "¿Cómo os sentís?", les preguntó. "Yo estoy tan enfadado" contestó uno de los chicos, "que tengo ganas de quemar todos los coches de la pandilla que mató a Jeff". "Bien, bien" contestó la directora, "pero yo creo que podéis estar aún más enfadados". "Pues yo estoy tan enfadado que iría a sus casas y los echaría de la ciudad", dijo otro chico. "Bien, bien" dijo ella, "pero yo creo que podéis estar aún más enfadados. Podéis estar tan enfadados que decidáis terminar el colegio, ir a la universidad, estudiar derecho y ser los abogados y los jueces que metan en la cárcel a las personas que han matado a Jeff'.

La ira bien canalizada puede ser un motor. Prueben a practicar deporte cuando están enfadados: no sólo liberarán la energía negativa -no sólo se disipará el enfado emocional-, sino que lograrán grandes resultados. Uno de los mejores tenistas de la historia, John McEnroe, fue un joven colérico la mayor parte de su carrera: parecía capaz de transformar la ira en una gran actuación.

Somos responsables de nuestra ira. Siempre culpamos a los demás, pero cada uno de nosotros es responsable de la ira que siente. Es una cuestión de elección: el otro nos lanza una pelota, y nosotros decidimos si cogemos la pelota o no. Y sin embargo, nos dejamos controlar por la ira. Dejamos que nos domine esta emoción y pasamos a ser sus esclavos, quizá porque es una de las emociones más difíciles de manejar, y tiene algo de animal salvaje.

CUANDO ALGUIEN EXPERIMENTA un arrebato de cólera decimos de él que "está hecho una fiera". Pero no se trata de biología: actualmente, la ciencia ha rechazado muchos mitos sobre la naturaleza instintiva de la agresividad humana, y sabemos que no es ineludible ni necesaria. Según la psicóloga Isabel Larraburu, la ira nace del estrés y la tensión causados por el dolor, la frustración o la idea de amenaza. Esta vivencia del estrés se intensifica mediante ideas que potencian la ira, los pensamientos activadores de culpabiliza-ción y los "deberías" Por ejemplo, "los empleados no deberían ir a desayunar", o "no hacen bien su trabajo". El estrés en forma de dolor -pérdida, rechazo, miedo, daño, frustración- más los pensamientos activadores -pensar que este dolor es culpa de alguien- componen la ira.

Según Mike George, autor de Transformar la ira en calma interior (Oniro), nos enojamos porque tenemos demasiadas expectativas: porque la idea que nos habíamos hecho de cómo habían de ser las cosas, de cómo debía comportarse la gente y de cómo las situaciones iban a desarrollarse no cuadra con la realidad.

"La ira surge cuando interiormente no eres lo bastante flexible como para aceptar que la realidad exterior va a ser siempre distinta de lo que tú creías, esperabas y deseabas. De hecho, tu ira es el signo de que, aunque estés intentando controlar a los demás y las situaciones de la vida, no lo estás consiguiendo". George afirma que los enfados disminuyen cuando comprendemos que no podemos controlar a las personas ni los acontecimientos.

"La ira surge cuando interiormente no eres lo bastante flexible como para aceptar que la realidad exterior va a ser siempre distinta a lo que se desea.”

CÓMO DESACTIVARÍA IRA. En el fondo de la ira hay frustración. Si la admitimos, si la reconocemos, ya habremos dado el primer paso para desactivarla. Se trata de reconocer que estamos airados, o que algo nos ha molestado. Lo ideal sería expresar cómo nos sentimos, qué nos ha herido, con el objetivo de que en una próxima ocasión no se vuelva a repetir la misma situación. Según la psicóloga Cristina Llagostera, es más fácil que esto se consiga hablando de uno mismo, de los propios sentimientos y sensaciones, y de la necesidad o expectativa que no se ha visto cumplida. "Mientras que si la otra persona se siente juzgada, atacada u ofendida, es difícil que le llegue el mensaje e intente cambiar su actitud".

Según Llagostera, aunque a veces parezca legítimo sentirse airado, no lo es ofender o agredir a los demás: "A veces las personas se sienten con derecho a herir porque otra persona les ha herido".

Hay otras formas de dar salida a la ira, como las técnicas de relajación y de respiración, con las cuales podemos reducir la excitación y agitación físicas que se desencadenan con esta emoción. Si hablamos cuando ya estamos un poco relajados y tenemos una perspectiva de la situación más ecuánime, el conflicto tendrá más posibilidades de resolverse. También hay terapeutas que recomiendan -cuando estemos a solas- chillar, o despotricar, o dar golpes a un cojín, aunque en Japón no hayan funcionado experimentos similares con ejecutivos estresados. Se acondicionaron salas subterráneas con las paredes acolchadas, preparadas para el estropicio. Los ejecutivos, rompiendo todos los objetos a su alcance con un bate de béisbol, liberaban la ansiedad, pero a largo plazo la ira aumentaba. Los científicos concluyeron que los ejecutivos que iban a "la habitación de la ira" con regularidad estaban practicando el enfado y no hacían más que reforzar este hábito.

Yo, cuando siento ira o enfado, intento tomarme unos minutos para reaccionar (algo así como contar hasta diez), y me voy a dar un paseo. Cuando regreso, sobre todo si he tenido ocasión de despejarme porque he andando por una zona verde (hay pocas), o, al contrario, si me he indignado aún más a causa de la grúa del Ayuntamiento que no para de hacer negocio mientras la guardia urbana brilla por su ausencia donde hay embotellamientos; es decir, si he sentido ira con una situación de injusticia, el acontecimiento que había provocado mi ira me parece tan menor que no merece la pena ni hablar de él.

OTRAS PISTAS QUEAYUDAN

LIBROS:

- 'Brújula para navegantes emocionales'. Elsa Punset. Editorial Aguilar.

- 'Transformar la ira en calma interior'. Mike George. Editorial Oniro.

DISCOS:

- 'Elegiac cycle'. Brad Mehldau. Warner Bros.

- The Carnegré Hall Concert'. KeithJarret.ECM.

ENSEÑAR A LOS HIJOS

Aunque muchos padres lo preferirían, no podemos pedir a los hijos que repriman su ira. Según Elsa Punset, podemos entrenarlos, sin embargo, para que la expresen de una forma constructiva y aceptable. "La palabra es probablemente el cauce de expresión de la ira más sencillo de utilizar". Los padres también deben aceptar que si vuelcan su ira sobre sus hijos de forma indiscriminada, éstos no podrán defenderse y acumularán resentimiento y rencor. El primer paso es expresar de forma sana nuestra propia ira.

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