{"id":2845,"date":"2025-11-27T11:31:04","date_gmt":"2025-11-27T10:31:04","guid":{"rendered":"https:\/\/trecpsicologia.com\/?p=2845"},"modified":"2025-11-17T11:32:33","modified_gmt":"2025-11-17T10:32:33","slug":"gestionar-emociones-modelo-abc-trec","status":"publish","type":"post","link":"https:\/\/trecpsicologia.com\/en\/gestionar-emociones-modelo-abc-trec\/","title":{"rendered":"No es lo que ocurre, sino lo que te dices: c\u00f3mo la TREC te ayuda a gestionar tus emociones"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>\u00bfAlguna vez has sentido que una situaci\u00f3n aparentemente peque\u00f1a te desborda emocionalmente?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La Terapia Racional Emotiva Conductual (TREC) nos recuerda una idea fundamental:&nbsp;<strong>no son los hechos los que nos alteran, sino lo que pensamos sobre ellos.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un ejemplo cl\u00e1sico lo ilustra a la perfecci\u00f3n:&nbsp;<strong>no es el comentario de tu jefe (A) lo que te desregula emocionalmente, sino lo que t\u00fa te dices internamente (B)<\/strong>&nbsp;lo que genera una reacci\u00f3n emocional (C).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>El modelo ABC de la TREC<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La TREC parte del seg\u00fcent esquema:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A (Adversity):<\/strong>\u00a0El hecho que ocurre (por ejemplo, un comentario negativo del jefe).<\/li>\n\n\n\n<li><strong>B (Belief &#8211; Creencia):<\/strong>\u00a0Lo que te dices a ti mismo sobre ese hecho.<\/li>\n\n\n\n<li><strong>C (Consequence &#8211; Consecuencia):<\/strong>\u00a0La emoci\u00f3n y conducta que surge como resultado.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Un mismo hecho (A) puede generar consecuencias muy distintas (C) dependiendo de la creencia (B):<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\ud83d\udd39 Creencia catastrofista:<\/strong><\/h4>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>B:<\/strong>&nbsp;\u201cEs horrible, soy un fracaso.\u201d<\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>C:<\/strong>&nbsp;Ansiedad, respiraci\u00f3n acelerada, bloqueo.<\/p>\n<\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\ud83d\udd39 Creencia demandante:<\/strong><\/h4>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>B:<\/strong>&nbsp;\u201cSiempre me critica, estoy harto.\u201d<\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>C:<\/strong>&nbsp;Ira, enfado, actitud defensiva o agresiva.<\/p>\n<\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\ud83d\udd39 Creencia preferencial y responsable:<\/strong><\/h4>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>B:<\/strong>&nbsp;\u201cMe equivoqu\u00e9, la pr\u00f3xima vez lo har\u00e9 mejor.\u201d<\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>C:<\/strong>&nbsp;Motivaci\u00f3n, aprendizaje, superaci\u00f3n.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mini-gu\u00eda TREC para cuestionar tus creencias irracionales<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cuando detectes una emoci\u00f3n intensa o una reacci\u00f3n desproporcionada, puedes aplicar estos tres filtros para&nbsp;<strong>disputar la creencia irracional<\/strong>&nbsp;que la alimenta:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Enfoque emp\u00edrico<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfD\u00f3nde est\u00e1n las pruebas de que \u201csoy un fracaso\u201d?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Busca hechos reales y objetivos que respalden (o no) esa afirmaci\u00f3n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Enfoque l\u00f3gico<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfTiene sentido deducir que valgo menos como persona por un solo error?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cuestiona la coherencia de tu pensamiento.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Enfoque pragm\u00e1tico<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfPensar de esta manera me ayuda o me bloquea?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eval\u00faa si esa forma de pensar te lleva a avanzar o a quedarte estancado en el malestar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Reformulaci\u00f3n \u00fatil desde la TREC<\/strong><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cPreferir\u00eda haberlo hecho perfecto, pero&nbsp;<strong>puedo tolerar este error<\/strong>, aprender de \u00e9l y mejorar.\u201d<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Este tipo de pensamiento es&nbsp;<strong>m\u00e1s racional, m\u00e1s funcional y m\u00e1s amable contigo mismo\/a<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No niega el error, pero tampoco te condena por ello.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conclusi\u00f3n: cambiar lo que te dices cambia c\u00f3mo te sientes<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cada d\u00eda te enfrentas a situaciones que no puedes controlar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lo que&nbsp;<strong>s\u00ed puedes<\/strong>&nbsp;elegir es&nbsp;<strong>c\u00f3mo interpretarlas y qu\u00e9 hacer con ellas<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Desde TREC Psicolog\u00eda te ayudamos a identificar tus creencias limitantes y transformarlas en pensamientos m\u00e1s saludables, que&nbsp;<strong>te acerquen a tu bienestar emocional<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>","protected":false},"excerpt":{"rendered":"<p>\u00bfAlguna vez has sentido que una situaci\u00f3n aparentemente peque\u00f1a te desborda emocionalmente? La Terapia Racional Emotiva Conductual (TREC) nos recuerda una idea fundamental:&nbsp;no son los hechos los que nos alteran, sino lo que pensamos sobre ellos. Un ejemplo cl\u00e1sico lo ilustra a la perfecci\u00f3n:&nbsp;no es el comentario de tu jefe (A) lo que te desregula &#8230; <a title=\"No es lo que ocurre, sino lo que te dices: c\u00f3mo la TREC te ayuda a gestionar tus emociones\" class=\"read-more\" href=\"https:\/\/trecpsicologia.com\/en\/gestionar-emociones-modelo-abc-trec\/\" aria-label=\"Read more about No es lo que ocurre, sino lo que te dices: c\u00f3mo la TREC te ayuda a gestionar tus emociones\">Read more<\/a><\/p>","protected":false},"author":4,"featured_media":2846,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[65],"tags":[],"class_list":["post-2845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trec-psicologia"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>No es lo que ocurre, sino lo que te 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