“É tempo de entender que somos frágeis. Receber o novo, aprender com o que foi vivido, deixar ir. Tempo de meditação, introspecção, relaxamento. Também de frustração, tristeza e raiva. Tempo de confronto e gestão emocional, de aceitar que está tudo bem não estar bem, que a alegria permanente não existe, que a felicidade é uma decisão, mas requer a experiência da dor e da perda, para entendê-la e aceitá-la… conscientemente, dos pequenos prazeres da vida: o sol, o mar, a natureza, a vida familiar, os amigos. Celebre a vida.”(Florinda Pargas Gabaldón, trechos do E-book “E depois, o quê?”)
Após a pandemia, os conceitos de autocuidado e bem-estar integral tornaram-se frequentes em nosso vocabulário, mas temos realmente clareza sobre sua importância e significado? O autocuidado é considerado pela OMS (Organização Mundial da Saúde) como “a capacidade de indivíduos, famílias e comunidades de promover a saúde, prevenir doenças, manter a saúde e lidar com doenças e incapacidades com ou sem o apoio de um profissional de saúde.
Em junho de 2019, quase de forma presciente, a OMS lançou seu primeiro guia sobre intervenções de autocuidado para a saúde, com foco em saúde e direitos sexuais e reprodutivos. Essas diretrizes revisam as evidências científicas dos benefícios à saúde de certas intervenções que podem ser realizadas fora do setor de saúde convencional.
Além das definições oficiais, é importante entender o autocuidado a partir de uma perspectiva humana e muito pessoal. Ter consciência de nós mesmos, de quem somos, de nossas necessidades particulares, estimulando o respeito e o amor próprio.
Dr. Marian Rojas Estapé, renomado psiquiatra espanhol, autor de vários livros relacionados à gestão emocional e saúde mental (“Como fazer coisas boas acontecerem com você”, “Encontre sua pessoa vitamínica”), cuja abordagem profissional se concentra principalmente no tratamento de pessoas com ansiedade, depressão, transtornos de personalidade, transtornos comportamentais e terapias familiares, recomenda a aplicação de nossas próprias habilidades ao esforço de obter uma existência plena e feliz: conhecer, estimular e otimizar certas áreas do cérebro, estabelecer metas e objetivos em vida, exercitando a vontade, ativando a inteligência emocional, desenvolvendo a assertividade, evitando autocrítica e autocobrança excessivas, reivindicando o papel do otimismo e, fundamentalmente, fortalecendo o amor próprio e o autocuidado.
As intervenções de autocuidado são muito importantes, especialmente em tempos de pandemia, mudanças climáticas e crise política, que impactam os sistemas de saúde, econômicos e sociais, globalmente, à medida que as pessoas se tornam participantes cada vez mais ativas em seus próprios cuidados pessoais, monitorando e buscando opções acessíveis para gerenciar sua saúde e bem-estar.
Embora o termo “autocuidado” possa parecer recente, as pessoas o praticam há milênios: Higiene (geral e pessoal), Nutrição (tipo e qualidade da alimentação), Estilo de vida (atividades esportivas, tempo livre, condições de vida, costumes sociais, renda nível, crenças culturais, etc.). Todos esses aspectos impactam nossa saúde emocional e física.
Hoje, diante das profundas mudanças e transformações que vivemos, a velocidade do nosso estilo de vida, os riscos das mudanças climáticas e o surgimento de novas doenças, principalmente as causadas pelo estresse (que enfraquece nosso sistema imunológico), é preciso voltar a estas práticas, aparentemente simples, mas que relegamos, assumindo as consequências na nossa saúde e gestão emocional.
Tipos de Autocuidado:
- Físico: descansar, realizar atividades ao ar livre, alimentação saudável.
- Emocional: gerenciamento do estresse, autocompaixão, gerenciamento de emoções, autoconsciência, fortalecimento da inteligência emocional.
- Social: fortalecer a empatia e o relacionamento com outras pessoas (inteligência social), dar e receber, voluntariado, fortalecer conexões e comunicação.
- Espiritual: meditação, oração, foco em valores e propósitos, com transcendência.
Todas essas ações e atividades, aparentemente simples, podem prevenir doenças ou auxiliar no seu tratamento, reduzindo a necessidade de utilização dos sistemas sanitários e de saúde, em muitos casos já colapsados. Então, qual é o problema com o autocuidado? Às vezes, muitas dessas atividades podem ser julgadas como superficiais, de pouca importância ou relevância, e até mesmo classificadas como egoístas.
Egoísmo saudável?
Se priorizarmos apenas as necessidades dos outros, o estresse, com todos os seus efeitos adversos à saúde, se tornará o protagonista de nossas vidas. E será apenas uma questão de tempo até cairmos em depressão ou afetar negativamente nosso estado físico e emocional. Se não estivermos bem, como poderemos apoiar os outros? Como vamos ajudá-los se nosso corpo não aguenta?
Em alguns casos, a dedicação desproporcional aos outros pode vir da baixa autoestima. Sentir que não somos suficientes ou que precisamos dar mais, para ser amados, admirados ou respeitados. Para aumentá-lo, a pessoa faz o que for preciso para ganhar a apreciação dos outros. Dá o seu tempo, dinheiro ou atenção, se cancela, a fim de obter algumas migalhas de carinho (“Só espero que seja um pouco de gratidão”). Mas é um mau investimento, porque no final a pessoa se sente frustrada: dá muito e recebe pouco ou nada.
Essa atitude de sacrifício pode vir também de modelos culturais eruditos ou de uma autêntica irresponsabilidade com a própria vida. Talvez no fundo tenhamos medo de não conseguir realizar nossos sonhos e a desculpa perfeita é que não temos tempo, porque os outros precisam de nós. Temos medo de enfrentar a possibilidade de sucesso ou fracasso de nossos projetos pessoais ou propósito de vida.
Frequentemente, sacrificar-se pelos outros é um pretexto inconsciente para esconder nossas próprias ilusões e medos. É mais fácil dizer: “Não consegui isso ou aquilo, porque vivi para minha família”, do que aceitar que nos faltou coragem ou medo do fracasso. O medo e a culpa são os principais desmanchadores dos sonhos e são obstáculos na ativação do amor próprio e do cuidado pessoal genuíno.
O ego positivo, ou seja, a capacidade de cuidar de nós mesmos e fazer o que realmente queremos, sem nos sentirmos culpados por isso, não só não é ruim, como é necessário. Tanto que, se uma pessoa não for capaz de cuidar de si mesma, será difícil para ela fazer algo que traga benefícios aos outros. Como liderar projetos, pessoais e profissionais, se não podemos liderar nossos próprios processos de mudança e transformação?
Foco pessoal: primeiro passo para ativar o egoísmo saudável
Se se trata de tentar atender às nossas necessidades, devemos primeiro identificar quais são, fazendo-nos perguntas poderosas e olhando para o nosso espelho pessoal: Quem sou eu? Quais são meus recursos? O que eu quero fazer? onde estou indo? Qual é o meu propósito? Para que quero alcançá-lo?
A princípio, pode parecer estranho dizer “eu primeiro”, mas se lembrarmos das instruções dos comissários de bordo nos aviões, que nos dizem que, em caso de emergência ou descompressão, “coloque sua máscara primeiro”, com base no princípio de que se você está bem pode ajudar os outros, então podemos entender a necessidade de nos priorizar.
Convido você a dizer, em voz alta e na frente do espelho: “Eu me amo, me aceito e me respeito, por isso minha prioridade sou eu”. É a melhor forma de começar a ativar o amor próprio, fortalecer a autoestima, o primeiro passo no processo de autocuidado. Uma vida equilibrada, com coerência entre o que sentimos, pensamos e fazemos, ativa a inteligência emocional e o bem-estar integral do corpo, mente e emoções. Esse primeiro passo é o início de um caminho de fortalecimento pessoal, que nos permitirá ser mais saudáveis, mais felizes e preparados para apoiar os outros, em nosso ambiente familiar, pessoal e profissional.
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