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7/30/2019 Programa de Entrenamiento en Gestion Del Estres
1/9
\DMA@ \KHZH K@V@$
HZK@VYBQ@ J@D@Z@ FH[
Ah|rvbikz / D`mj'Gm| 6
7/30/2019 Programa de Entrenamiento en Gestion Del Estres
2/9
Zvmeqchvgmabe J`d @qzvq Be Ahg|mer
J`qavb|abe\vhivmgm j` @ezv`emgb`ezh `gbe`ez g`ez` |vazbah j` 6 jmq +=3
khvmq" j` jpvmabe$ jbvbibjh r mjm|zmjh m jbqzbezhq ebs`d`q j`
v`q|heqmfbdbjmj> Jbv`azbshq$ Gmemi`vq r @}pb|hq j` Zvmfmnh j`
apmd}pb`v v`m cpeabhemd `e dm Hvimeb~mabe%
Hfn`zbshq @ezv`emv zaebamq qpgmg`ez` `cbama`q |mvm v`jpabv r mpzh'v ipdmv
dhq ebs`d`q |`vqhemd`q j` `qzvq `{|`vbg`ezmjhq%
J`qmvvhddmv `qzvmz`ibmq m|dbamjmq md `ezhveh dmfhvmd |mvm i`qzbhemv
`c`azbsmg`ez` `d `qzvq `e `d zvmfmnh r mpg`ezmv ep`qzvm v`qbqz`eabmmd `qzvq m g`jbh r dmvih |dm~h%
Ahezvbfpbv qbiebcbamzbsmg`ez` m mpg`ezmv `d v`ejbgb`ezh r dm
ghzbsmabe |hqbzbsm j` dhq |mvzbab|mez`q r qpq `}pb|hq j` zvmfmnh
Ahez`ebjhq +V`qpg`e"
=% ]p `q d @qzvq8> Ampqmq r c`azhq `e ep`qzvh v`ejbgb`ezh rqmdpj
Dm v`q|p`qzm j` `qzvq> Agh kma`ghq ep`qzvh `qzvq8
Apmejh `d `qzvq ahgb`e~m m ahes`vzbvq` `e pe |vhfd`gm>\v`s`eabe r j`z`aabe z`g|vmem%
Aheq`ap`eabmq j`d `qzvq `e dm qmdpj$ `d v`ejbgb`ezh r dm
`c`azbsbjmj dmfhvmd%
6% Zaebamq \qbah'Cqbamq j` V`jpaabe j`d @qzvq
V`q|bvmabe Be'Qrea +\vazbam mqbqzbjm |hv qhczymv j`
ahk`v`eabm amvjmam r fvmbeyms` `ezvmbeg`ez"
Gbejcpde`qq Mz`eabe \d`em +\vazbam ipbmjm s`vfmdg`ez`
|hv ep`qzvh g hebzhv"
V`dmnmabe Gpqapdmv \vhiv`qbsm +\vazbam mqbqzbjm |hv qhczymv`j` fvmbeyms` `ezvmbeg`ez r |mzvhe`q j` sh~ r d`eipmn`
@vbaoqhebmehq pzbdb~mjhq |hv ep`qzvh ghebzhv%
Zvmeqchvgmabe j`d @qzvq
V`q|bvmabe Gbejcpde`q' V`dmnmabe@ezv`emghq$ ahe dm mrpjm j`d qhczym
Ahk`v`ea` Ahmak j d Beqzbzp
K`mvzGmzk $ dm z`aehdhim j
Fvmbeyms` @ezvmbeg`ez r dm ip
s`vfmd j` cmabdbzmjhv$ ep`qzvm
kmfbdbjmj q |mvm pqmv dm v`q|bvmab
ahgh `d`g`ezh `}pbdbfvmjhv j` ep`qz
mazbsbjmj e`vsbhqm qbg |zbam
|mvmqbg|zbam$ |`vgbzbejhehq `ezv
v|bjmg`ez `e pe `qzmjh j` m
ahk`v`eabm +qbeavheb~mabe j` dhq vbzgh
gq bg|hvzmez`q j` ep`qzvh hvimebqg
v`q|bvmabe$ zmqm j` smvbmfbdbjm
amvjmam$ |v qbe mvz vbmd$ hejm
a`v`fvmd`q$ `za%" r `{|`vbg`ezmv$ cabd
aghjmg`ez `qzmjhq j` mz eab
|d`em +gbejcpde`qq"$ qbezb`ejh ahg
dbz`vmdg`ez`$ j`nmghq g mvakmv md `qzv
Mq gbqgh$ |vmazbamghq dm V`dmnmabGpqapdmv \vhiv`qbsm |mvm v`dmnmveh
|vhcpejmg`ez`% @qzm ahgfbemabe j
zaebamq v`qpdzm qpgmg`ez` |hj`vhqm
`cbam~ |mvm `d mjb qzvmgb ezh `
v`jpaabe j` `qzvq fmqmjh `e ep`qzvh
|vh|bhq g`amebqghq |qbah'cbqbhdibahq
Ah|rvbikz / D`mj'Gm| 6
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Zvmeqchvgmabe J`d @qzvq Be Ahg|mer
1% Zaebamq Ahiebzbsmq r \ED +\vhivmgmabe E`pvhdbeiqzbam"|mvm dm V`jpaabe j`d @qzvq%
Hfq`vsmabe r Mpzh'v`ipdmabe j` |mzvhe`q j` |`eqmgb ezh G`zm'|vhivmgm +\ED" j` |`eqmgb`ezh Mqhabmjh'Jbqhabmjh
Qpf'ghjmdbjmj`q V`|v`q`ezmabhemd`q SMO +\ED"
Zaebamq j` V`'`eapmjv` Ahiebzbsh
Ghj`dh MFA j` G% Q`dbigme |mvm dm i`e`vmabe j` |mpzmq
`{|dbamzbsmq j` H|zbgbqgh Bez`dbi`ez` mez` mjs`vqbjmj`q%
\vazbam j` dhq |mzvhe`q j` \ED> Sbqpmd Q}pmqk r Qybqk
\mzz`ve
:% J`ghqzvmabe +Fbhc``jfmao" j` v`jpaabe j` `qzvq e zb`g|hv`md mqbqzbjm |hv `d qhczymv` j` Ahk`v`eabm Amvjmam j`dBeqzbzpzh K`mvzGmzk
I`e`vmabe j` ahk`v`eabm amvjmam r v`jpaabe j` `qzvq
Becdp`eabm j` dm v`q|bvmabe
Becdp`eabm j` ep`qzvmq v`|v`q`ezmabhe`q g`ezmd`q
Becdp`eabm j` ep`qzvhq `qzmjhq `ghabhemd`q |hqbzbshq%
0% Kfbzhq Qmdpjmfd`q |mvm mpg`ezmv ep`qzvm v`qbqz`eabm md `qzvq
Epzvbabe Bez`dbi`ez`
Qp`h r j`qameqh
@n`vababh v`ipdmv j` fmnh bg|mazh
Habh ivmzbcbamez` r chvzmd`~mq bez`vemq
3% \M\ +\dme j` Maabe \`vqhemd"
\vhivmgmabe j` maabhe`q |`vqhemd`q m gmez`e`v
\vhivmgmabe j` maabhe`q |`vqhemd`q m ahg`e~mv%
\vhivmgmabe j` maabhe`q |`vqhemd`q m mfmejhemv
G`zhjhdhimZvmq pem fv`s` bezvhjpaabe$ `d |vhivmgm j` `ezv`emgb`ezh q` a`ezvmv
`e dm |vazbam mazbsm j` dmq zaebamq j` v`jpaabe j`d `qzvq |vh|p`qzmq>
V`q|bvmabe Be'Qrea$ Gbejcpde`qq$ V`dmnmabe Gpqapdmv \vhiv`qbsm$Zaebamq Ahiebzbsmq ahe \ED$ Fbhc``jfmao j` Ahk`v`eabm Amvjmam r
J`qmvvhddh j` Kfbzhq j` Sbjm Qmdpjmfd`q%
Ahgh m|hrh m dmq |vazbamq$ q` pzbdb~mv qhczymv` `q|`abmdb~mjh j`
ahk`v`eabm amvjmam @gYms` J`qozh| j`d Beqzbzpzh K`mvzGmzk r
qhczymv j` fvmbeyms` `ezvmbeg`ezz
Zaebamq Ahiebzbsmq r\EDJ`qmvvhddmghq ep`qzvm aheab ea
z`qzbih$ }p` ehq mrpjm m |`vabfbv a
gq admvbjmj r e`pzvmdbjmj ep`qzv
|`eqmgb`ezhq r q`ezbgb`ezhq$ mq ahg
m ghjbcbamvdhq r amgfbmvdhq |
|`eqmgb`ezhq r q`ezbgb`ezhq g
|hqbzbshq r `ah'|qbahdibahq j` map`v
m ep`qzvhq smdhv q ` bj`ezbj
`q`eabmd`q%
M|v`ej`ghq m pzbdb~mv `e dm |vazbam
G`zm'\vhivmgm Ahiebzbsh Mqhabmj
Jbqhabmjh$ dmq Qpf'Ghjmdbjmj
V`|v`q`ezmabhemd`q r zaeba
`q|`acbamq j` \ED ahgh Qybqk
Sbqpmd Q}pmqk |mvm i`e`vmv @qzmjh
|qbah'`g habhemd`q |hqbzbshq
shdpezmj$ qbzpejhehq `e `d mqb`ezh j
ahejpazhv m dm khvm j` jbvbibv ep`qzv
|`eqmgb`ezhq r `qzmjhq `ghabhemd`
aheqbipb`ejh }p` ep`qzvm g`ez` zvmfmm ep`qzvh q vsbabh$ `e s`~ j` `q
qhg`zbjhq m `ddm$ | vgbzbejhe
v`dmnmvehq r mpzh'ghzbsmvehq `cbam~
|hqbzbsmg`ez |mvm kma`v cv`ez`
ep`qzvhq v`zhq ahe gmrhv q`ipvbjmj
ahecbme~m$ v`jpab`ejh ep`qzvh `qzvq%
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Fbh'C``jfmao j`Ahk`v`eabm Amvjmam
Mqbqzbjhq |hv `d qhczymv` @gY
J`qozh| j d Beqzbzpzh K`mvzGmz
|he`ghq `e |vazbam dmq kmfbdbj
`ezv`emjmq `e dhq jhq g
mez`vbhv`q |mvm ahg|vhfmv
`c`azbsbjmj hfn`zbsm `e dm v`jpaab
`qzvq r `e dm i`e`vmabe j` ahk`v`
|qbah'cbqbhdizbam% @d Fbhc``jfmao
Ahk v`eabm Amvjmam ehq |`
ahg|vhfmv$ ahe zhzmd hfn zbsbjmj
zb`g|h v`md$ dhq `c`azhq f`e`cbabhqh
dmq zaebamq m|v`ejbjmq `e dm v`jpa
j` `qzvq%
M|v`ej` m @qzmv `e Dm ^hemahe /D`mj'Gm|
V`ejbgb`ezh |zbgh Zvmeqchvgmabe j`d@qzvqDm ^hem j`qavbf` pe `qzmjh j` mdzm ahk`v`eabm |`vqhemd$ fmq`
j` pe v`ejbgb ezh qp| vbhv r pem |zbgm qmdpj% Hzvhq zvgbehq
ahgh \`mo \ vchvgmea` h Cdhy j cbe`e `e v`mdbjmj `qz`gbqgh `qzmjh j` ahk`v`eabm> Pe `qzmjh `e `d }p` jbc`v ez`q
vbzghq |qbah'cbqbhdibahq j` ep`qzvh hvimebqgh +v`q|bvmabe$ zmqm
j` smvbmfbdbjmj amvjmam$ |v`qbe mvz`vbmd r hejmq a`v`fvmd`q" q`
qbeavheb~me mvgebamg`ez`$ |`vgbzbejhehq `{|`vbg`ezmv pe
`qzmjh |zbgh j` v`ejbgb`ezh }p` |hjvmghq j`ehgbemv ahgh j`
Amdgm'Mz`ezm% @e Dm ^hem ep`qzvhq g nhv`q v`apvqhq
bez vehq$ zmezh m ebs d cqbah$ ahgh ahiebzbsh$ `ghabhemd r
ghzbsmabhemd v`qpdzme gq maa`qbfd`q r$ aheq`ap`ez`g`ez $
v`qpdzm gq cabd hfz`e`v dh g`nhv j` ehqhzvhq gbqghq m dm khvm
j` kma v cv`ez` m ep`qzvhq v zhq$ jbqcvpzmejh j` pe gmrhv
v`ejbgb`ezh r `c`azbsbjmj |`vqhemd ahe g`ehq `qzvq%
@qz` `qzmjh j` ahk`v`eabm |p`j` q`v aheq`ipbjh |hv apmd}pb`v
|`vqhem }p` aheh~am r dd`s` m dm |vazbam dhq gzhjhq r zaebamq
}p` m}p |v q`ezmghq% F`e cabmz j` dmq gq |hj vhqmq
Z`aehdhimq j` Zvmeqchvgmabe \`vqhemd$ pqmjmq |hv gbd`q j`|`vqhemq `e zhjh `d gpejh$ |mvm m|v ej`v m i`qzbhemv`c azbsmg`ez zpq ebs d`q j` `qzvq$ zvmeqchvgejhdh `e
V`ejbgb`ezh r Qmdpj |zbghq%
Zvmeqchvgmabe J`d @qzvq Be Ahg|me
Ah|rvbikz / D`mj'Gm| 6
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]p kma`ghq `e ep`qzvhq Apvqhq j`Zvmeqchvgmabe j`d @qzvq8@e ep`qzvhq apvqhq j` Zvmeqchvgmabe j`d @qzvq mfhvjmghq apmz
cmq`q }p` v`qpdzme zhzmdg`ez` ahg|d`g`ezmvbmq>
V`dmnmabe \qbah'Cqbam V`'`qzvpazpvmabe Ahiebzbsm ahe \ED Fbhc``jfmao j` Ahk`v`eabm Amvjmam Kfbzhq j` Qmdpj
R mjbabhemdg`ez $ |hj`ghq ahgfbemvdmq ahe `ezv`emgb`ezh `e>
@c`azbsbjmj \`vqhemd +I`qzbe j`d Zb`g|h r I`qzbe j`Ahecdbazhq Bez`v|`vqhemd`q"
Khr qmf`ghq }p` mdzhq ebs`d`q j` `qzvq gmez`ebjhq `e `d zb`g|hqhe admvmg`ez` |v`apvqhv`q v`dmabhemjhq$ eh qhdh ahe bg|hvzmez`
`ec`vg`jmj`q avebamq r j`i`e vmzbsmq$ qbeh zmgfbe ahe pe g
cpeabhemgb`ezh ahiebzbsh r v`dmabhemd? dh apmd ehq |p`j` kma`v gp
be`c`azbshq `e ep`qzvhq zvmfmnhq
Rm dm bes`vqm$ pem v`jpaabe j` ep`qzvhq ebs`d`q z{bahq j` `qzvehq m|hvzmv jbv`azmg`ez g`nhv qmdpj$ pe gq mdzh v`ejbgb ezahiebzbsh r pe gmrhv v`|`vzhvbh j` `qzvmz`ibmq ahg|hvzmg`ezmd`amvmaz`vb~mjmq |hv q`v gq bez`dbi`ez`q$ `ghabhemdg`ez` kmfdmejhdh apmd$ qbe jpjm$ ehq ahes`vzbv `e |vhc`qbhemd`q gq `}pbdbfvmjhq `c`azbshq
Zvmeqchvgmabe J`d @qzvq Be Ahg|me
Kfbzhq Qmdpjmfd`qGb ezvmq }p` dmq zaebamq |qbah'
cbqbhdibamq r ahiebzbsmq m|v`ejbjmq `e
dhq gjpdhq mez vbhv`q ehq |`vgbzbve
v`jpabv `c`azbsmg`ez` ep`qzvhq ebs`d`q
j` `qzvq$ `d apdzbsh j` kfbzhq
qmdpjmfd`q `q `d ahg|d`g`ezh |`vc`azh
|mvm mpg`ezmv ep`qzvm v`qbqz`eabm md
`qzvq r ep`qzvh v`ejbgb`ezh cpzpvh m
g`jbh r dmvih |dm~h%
Epzvbabe bez`dbi`ez`$ qp`h r j`qameqh
mj`apmjhq `e amdbjmj r amezbjmj$
`n vababh v`ipdmv j` fmnh bg|mazh r
zb g|h j` habh ivmzbcbamez` `e `d }p`
chg`ezmv ep`qzvh j`qmvvhddh |`vqhemd$
v`dmabhemd r djbah$ qhe dmq ahejbabhe`q
cpejmg`ezmd`q |mvm gmez e`vehq
|hqbzbshq$ ghzbsmjhq r v`qbdb ez`q md
`qzvq%
@e `d apvqh mfhvjmghq amjm peh j`
`qzhq kfbzhq$ ahg|mvzb ejh ahe dhq
mqbqz`ez`q dm bechvgmabe gqmpzhvb~mjm `{bqz`ez`$ |vhs eb ez` j`
v`mq ahgh dm g`jbabem$ dm fbhdhim r dm
|qbahdhim$ `e pe chvgmzh mg`eh r cabd
j` `ez`ej`v r zhzmdg`ez` |vazbah r
m|dbamfd` m dmq vpzbemq jbmvbmq j` dhq
mqbqz`ez`q%
Ah|rvbikz / D`mj'Gm| 6
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Jbm = +; khvmq"
= ]p `q `d @qzvq8> Ampqmq r c`azhq `e ep`qzvhv`ejbgb`ezh r qmdpj
Dm v`q|p`qzm j` `qzvq> Agh kma`ghq ep`qzvh
`qzvq8
Apmejh `d `qzvq ahgb`e~m m ahes`vzbvq` `e pe
|vhfd`gm> \v`s`eabe r j`z`aabe z`g|vmem%
Aheq`ap`eabmq j`d `qzvq `e dm qmdpj$ `d v`ejbgb`ezh r
dm `c`azbsbjmj dmfhvmd%
6 Zaebamq \qbah'Cqbamq j` V`jpaabe j`d @qzvq +B r BB"
V`q|bvmabe Be'Qrea +\vazbam mqbqzbjm |hv qhczymv` j`
ahk`v`eabm amvjmam r fvmbeyms` `ezvmbeg`ez"
Gbejcpde`qq Mz`eabe \d`em +\vazbam ipmjm
s`vfmdg`ez` |hv ep`qzvh ghebzhv"
V`dmnmabe Gpqapdmv \vhiv`qbsm +\vazbam mqbqzbjm |hv
qhczymv` j` fvmbeyms` `ezvmbeg`ez r |mzvhe`q j` sh~
r d`eipmn` @vbaoqhebmehq pzbdb~mjhq |hv ep`qzvh ghebzhv%
Zvmeqchvgmabe J`d @qzvq Be Ahg|mer
@qzvpazpvm j`d \vhivmgm
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Jbm 6 +; khvmq"1 Zaebamq Ahiebzbsmq r j` \ED
G`zm'|vhivmgm Mqhabmjh'Jbqhabmjh
Qpf'ghjmdbjmj`q V`|v`q`ezmabhemd`q SMO +\ED"
Zaebamq j` V`'`eapmjv` Ahiebzbsh
Ghj`dh MFA j` G% Q`dbigme
\vazbam j` \ED> Sbqpmd Q}pmqk r Qybqk \mzz`ve
: Fbhc``jfmao j` Ahk`v`eabm Amvjmam
J`ghqzvmabe ahe qhczymv` @gYms`
Becdp`eabm j` dm v`q|bvmabe$ v`|v`q`ezmabhe`q g`ezmd`q
r `qzmjhq `ghabhemd`q
0 Kfbzhq Qmdpjmfd`q Mezb'@qzvq
Epzvbabe Bez`dbi`ez`$ Qp`h r J`qameqh$ @n`vababh
V`ipdmv j` Fmnh Bg|mazh r Habh Ivmzbcbamez`
3 \M\ +\dme j` Maabe \`vqhemd"
Zvmeqchvgmabe J`d @qzvq Be Ahg|mer
@qzvpazpvm j`d \vhivmgm
Ah|rvbikz / D`mj'Gm| 6
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Zvmeqchvgmabe J`d @qzvq Be Ahg|mer
F`e`cbabhq |mvm dmHvimeb~mabe>
G`nhvmv gpakh qp adbgm j` zvmfmnh
Gmrhv`q ebs`d`q j` bg|dbamabe$ghzbsmabe r ahg|vhgbqh j` qpqgb`gfvhq$ }pb`e`q admvmg`ez`m|v`abme r mivmj`a`e `d bez`vq j`dm ahg|mm `e qp qmdpj r `}pbdbfvbh
|`vqhemd`q% G`nhv ahgpebamabe bez`v|`vqhemd
khvb~hezmd r s`vzbamd
I`qzbe gq `c`azbsm j` ahecdbazhq
Gmrhv v`ejbgb`ezh ahiebzbshm|dbamjh m qhdpabe j` |vhfd`gmq rfq}p`jm j` qhdpabhe`q
Gmrhv ivmjh j` beehsmabe rav`mzbsbjmj%
F`e`cbabhq |mvm `d\mvzbab|mez`>
G`nhvmv ehzmfd`g`ez` qpq v`apvqhqr kmfbdbjmj`q |`vqhemd`q |mvmv`jpabv qpq ebs`d`q j` `qzvq
G`nhv `qzmjh j` ebgh rjbq|hqbabe |`vqhemd
Gmrhv v`ejbgb`ezh ahiebzbsh rdmfhvmd
Gmrhv bez`dbi`eabm `ghabhemd ram|mabjmj v`dmabhemd
Gq ghzbsmabe |vhc`qbhemd r`}pbdbfvbh |`vqhemd
/D`mj'Gm| Chpej`v # \vbeab|md Aheqpdzmez
Chvgmabe r @ezv`emgb`ezh j` Nhq Dpbq Rm`~Ihvjbddh
Gmqz`v hc Qab`ea` be Hvimeb~mzbhemd F`kmsbhpv +Fbvof`ao
Ahdd`i`$ Pebs`vqbzr hc Dhejhe"
Gmqz`v `e Jbv`aabe j` V`apvqhq Kpgmehq +Beqzbzpzh Jbv`azbshq
j` @g|v`qm"
ED\ Zvmbe`v +MPED\ Mg`vbame Pebs`vqbzr hc ED\"
Dbc` Ahmak Gmqz`v \vmazbzbhe`v +ZFA" +MPED\ Mg`vbame
Pebs vqbzr hc ED\"
\qbadhih Ahd`ibmjh G'
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Nhq Dpbq Rm`~$ GQa%
Chpej`v # \vbeab|md Aheqpdzmez
Gmvze j` dhq K`vhq$ 02 Fbq
6;
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