According to Royal Spanish Academy, expectations are hoping to make or get something, and the reasonable possibility of something happening. We spend our lives constantly and are waiting for things or actions by others, as, for example: sure my friend Laura make me a gift because we have long time no see. Most of the time we make these assumptions without being aware of them, since they are part of our daily lives.

But nevertheless, What happens when we have expectations of something or someone and not met? Are we frustrated the situation reconducimos? Most of the time we usually have feelings of frustration and we have looked forward to for something to happen. This may be due to frustration that we set goals at that time would cost a lot of effort achieve, as the "New Year's", as defendants in these dates.

Is quite positive set goals in life to try to get them, but so that we can achieve would be advisable to follow the following steps:

  • Delimit the / target / s we want to achieve.
  • The proposed objectives are realistic and achievable.
  • Better make it simple, simple and achievable short term.
  • Following a planning, so that it is easier for us to achieve the goals set.
  • Make a list of things we like and choose from that list to the least three to make in the next month.

Following these recommendations will be closer to feel fulfilled with ourselves and those around us, besides taking care of our mental health.

And you, What you set out for this year?


Mª Pilar Cáceres Pachón
Psychologist / Technical director
Center for Rehabilitation and Work Placement
Mental Health Feafes-Cáceres

FEAFES Mental Health Cáceres, He has been working for the benefit of Persons with Mental Illness from 1990, launching various awareness campaigns, working for family care and managing various resources as a Residential Rehabilitation Center a Center for Social Integration, leisure and free time, a Program of Rehabilitation and Work Placement, Entrepreneurship and Social Innovation, Volunteering, Social responsability, Family Respite Center, among others.

Since May last year, we are implementing a new section on the website and in our social networks addressing mental health from different areas and sectors of society, project which was called 8 Mental Health Challenges. Due to the great reception given to this section, we wanted to continue giving a touch of innovation, while maintaining the essence of the initial project. Ahead 12 months of publication in social networks as well as on-site workshops, in which we discuss different issues on mental health care.

Realizing this project we want to continue our work sensitization Y awareness on mental health, so we can help remove the social stigma associated with having a mental disorder.

This year we decided to address the following issues: expectations, emotional expression, gender violence, social integration, families, job, living place, relaxation and volunteering.

We can follow on social networks with the hashtag #12RetosSMS

I wanted to start so this article because it is well known of the existence of myths and prejudices about mental health. By way of, I will focus on some aspects that may be influencing us to have these myths.

First, we ask the following question Why "disorder" and no disease "?
The word disease is inherited from the biomedical model, where health is the absence of disease, Thus, the world repartiríamos us between healthy and diseased. but, What happens in the field of mental? It happens that in psychology the biopsychosocial model is used where health and disease are part of a continuum, where the boundaries between the two are sometimes fuzzy. This model raises a number of variables for the development and maintenance of mental disorders: biological variables, psychological and social. The transition from a biomedical model to a bio model is a gradual process, change our thinking, which includes both the observer and observed what. as well, understand the mental health from this model makes us understand many of the behaviors that occur in a mental disorder, and leads us to have less prejudice. If we understand that people with mental disorder may have periods where no manifest and therefore can lead a fairly normal life, as anyone, also we understand that may have periods where if the disorder is revealed. We can stop having thoughts of the type: "For if you wore a few weeks fine, because now no?"What can lead" because if you will not be stable, How you can keep a job "but who is emotionally stable?.

Secondly, What is the difference between "being" and "having?
Today it is customary to refer to people with mental disorder as: "It is mentally ill", "It is bipolar", "It is schizophrenic". Funny how one leaves aside HAVE. A person is not bipolar, but it has been diagnosed with bipolar disorder, but it is also is a person. The problem lies when encasillamos a person within a pattern of behavior (for example: It is bipolar), and we assume that this person has to behave in a certain way, You have to feel this way and therefore no other. And when we do this, We are creating invisible boundaries, but at the end and at Cape borders, where we are setting limits and are stigmatizing and closing the circle. Goethe has a phrase that summarizes all of the above: Treat a man as he is, and it will remain what it is; Treat him as you can and must be, and it will become what can and should be.

But besides what I mentioned earlier, there are more variables that influence our behavior. Then, I will focus on three. The first two are the films and series made for people who have mental disorder. The positive part of all is that it brings us closer to a world that is unknown to many people and can help us to have a better understanding of the field of mental health. but, On the other hand, we can not forget that stories are adapted with some aspects invented, which often bears little resemblance to reality. By last, we have the media that enhance the news when one who committed the crime is a person with mental disorder. But today, already debunked this myth (or at the least attempt), where studies have shown that when a person diagnosed with a mental disorder has committed a crime, this crime is not related to their disorder.

To end, I would like to end with the following sentence Alex Rovira, writer and popularizer:

Imagine we were able to make an appreciative look without prejudice, we were able to focus on the benefits and virtues, without losing critical thinking, Of course.
If we could free from false beliefs about ourselves, prejudices about the other and projections, which it is what the other thinks that I think about it, We would be something closer to something fundamental, It is reality.


Mª Pilar Cáceres Pachón
Psychologist / Technical director
Center for Rehabilitation and Work Placement
Mental Health Feafes-Cáceres

A month ago I joined the team FEAFES Mental Health Cáceres, my name is Pilar Cáceres Pachón,and I graduated in psychology from the University of Huelva 2015.

Later, I majored in research on mental disorders, as well as general health psychologist enable me. I developed my career in projects involving the development of a neuropsychological battery for the assessment of executive function in patients with dual pathology.

Currently, work as a psychologist and director of the Center for Technical Rehabilitation and Job Placement FEAFES-Mental Health in Cáceres.

From FEAFES Mental Health Caceres took a while organized with great enthusiasm, Celebration of the 20 Anniversary of the Center for Social Integration, through the event Move your mind! It will be the 22 November the 2019 of 09:30 a 20:00, with a symbolic inscription 1 Kilo of food for the Food Bank.

Move your mind! It has two parts: Barriers days Invisibles and Coexistence through movement, to generate an open space to society. Aims: "Promoting social inclusion of people with mental health diagnosis and disability, through information, social networks and movement ". Then you specify each party:

INVISIBLE BARRIERS DAYS: will be 09:30 a 14:00, in Room Clavellinas (C / Clavellinas). The schedule is as follows:

  • 09:30: Inscription.
  • 10:00 Opening.
  • 10:30 Invisible barriers: Representatives of different associations of persons with disabilities, They speak of false myths and prejudices of society towards these groups. We will have presentations from:
    • Association of the Deaf
    • Divertea
    • Cocemfe
    • Mental Health FEAFES Cáceres.
  • 12:00 Break.
  • 12:30: CIS: Past, Present and future: People who are part of the Social Integration Center, will present the evolution of our center. Finally as the saying goes, "Good-born is to be grateful", It will be the time when the Social Integration Center wishes to acknowledge the collaboration of some people and organizations over the years.

COEXISTENCE THROUGH MOVEMENT: We change of facilities and we will move us to the Civic center of Mejostilla (C / Arsenio Gallego Hernández, 6) of 15:30 a 20:00. An open living the whole society, with the collaboration of different professional dance and physical activity. Programming that we enjoy is:

  • 15:30 Reception.
  • 16:00 Flamenco class, thanks to the School of Dance Mara Palacios.
  • 17:00 Folklore class, Cacereña provided by the Folklore Association of the roll.
  • 18:00 Danza Urbana; Current steps we will teach Ana Bravo García (@ anita_bg98)
  • 19:00 Bachata, We conclude with Latin rhythms.

Thank you for all your attention, decidáis expect to join Move your mind! and celebrate with us 20 Anniversary of the Center for Social Integration of Mental Health FEAFES Cáceres.

Enrollment is up 21 of November 2019 and you can do it in:; Phone: 927 213 952.

It seems like a lie, but since 12 months, We keep you informed of all our activities and we show our world through social networks. At the same as last year, It is 26 OCTOBER, We participate in the days of coexistence Inclusiva council, the Fourth Edition, organized by Diputación de Cáceres.

This time we could meet Moraleja, our student interns Sara Mostazo He tells us that: "They had come to the very special welcome and guide through laughter which took us to the area of ​​stands and activities. Although the stands were close together associations, It was an opportunity that allowed us to become better acquainted with other associations ".

Sara M. It was the first time he went with us / as, to like some of the people of our association, for example Pilar Cáceres, Psychologist Occupational Rehabilitation Center (CRL), Who thinks of this experience: "I have only good words of thanks to the organizers. We enjoyed a wonderful day where we could live with more people and share activities, at the same time create new ties. "Certainly for us Inclusiva Council is an event of Coexistence, fun and bonding.

A Coexistence Between more of 500 people from different parts of the province Cáceres, but also among all those who participated from Mental Health FEAFES Cáceres. Because as he explains Gloria Benitez, management team and voluntary: "This experience allows us, especially, meet outside the workplace, enjoy doing activities with them and see how they operate outside their usual environment. Is especially important relationships with other associations, exchanging ideas and sharing experiences, all wonderful, because when you work in the social world the heart makes you a little bigger. "

On the other hand, fun goes hand set of different sports activities mainly (human football, archery ...) but most she liked Juani, Julia and Juanma people ranging from the Social Integration Center (CIS), all agreeing that the best moment of all was the charanga, where they enjoyed dancing and singing. This year wanted to be an active part of this day, and after several days of organization and work of the people who make our association and professional, It was time for the Oca of emotions, in which we could play with the giant since we developed for the occasion. "We adapt the large goose, to make a board game accessible to a sporting event like this, "he tells Fernando Pérez, Occupational Therapist Center Residential Rehabilitation. "La Oca of emotions is a dynamic that we love to perform for emotional education, since we can work our emotional vocabulary and analyze situations and behaviors of each of the emotions ", Gemma explains Gómez, Social educator of the Center for Social Integration.

And the union especially among associations People with disabilities promoting cooperation and networking in the province of Cáceres. This union became more visible in the food where all participants ate together, It is one of the moments of the day most anticipated by some of our users from the residential center.
But nevertheless, Maria Sanchez, CIS instructor and CRL, He points out that we should not forget the importance of these sessions to get feedback from other associations always watching the benefit for users. But without any doubt, It was an enriching experience both personally and professionally.

When finished the day the whole group agreed we were tired because of all the emotions experienced throughout the day. In summary, and words angel Moreno, administration: "Diputación Inclusiva is an event where people of different groups meet with different capacities in a playful atmosphere and a very friendly atmosphere, in which relationships and contacts are created between the different associations and individuals.

From FEAFES-Caceres we are happy to return another year to participate in council sessions Inclusiva V.

It is known that technologies offer us advantages over our daily lives. With a single click we can have thousands of products at our disposal without leaving the site, and we can also be in frequent contact with friends and / or relatives who are far from us. But nevertheless, the problem lies both in time and in use we can make our phones and computers, for example, throughout a day. But where is the limit? At what point do we establish the use liable to abuse? Perhaps it would be advisable to start considering addiction screens as a mental disorder and set diagnostic criteria for detection and subsequent rehabilitation.

However, where we took a smaller pace of life in the house at an early age they learn to manage these devices, and where the limits of their use are fuzzy. The evolutionary development of children is already affected the brain needs to constantly interact with their environment. Deprivation of sensory stimuli can cause deficits socially, emotional and especially delay in acquiring more complex skills like language can be.

On the other hand, and making a leap into adolescence, non limiting the use of mobile It has consequences at the level of self-care (comer, sleep, etc), level of social relations, and psychological level, as is the ability of frustration. Teenagers learn to live in a world where they can make what they want and if they do not like, You can delete and start again (like a game). But real life does not work under these guidelines and we meet people who can not manage the emotions they feel when something does not go as they want.

The consequences of abuse technologies have reached such a level that in the United States opened in 2009 the first rehab, which they offer help to people who want to learn to manage the use of phones and computers. We live in a world where you can get things done very quickly and with little effort thanks, partly, technologies. But this in turn raises a question: How real is this world we have created?

Mª Pilar Cáceres Pachón
Psychologist / Technical director
Center for Rehabilitation and Work Placement
Mental Health Feafes-Cáceres

…and psychiatrists, despite being a common theme in our daily work, we know. A social level is the ghost death ... do not open headers deaths in the news, or newspaper headlines… anonymous deaths on which we tiptoed, deaths without sensitizing campaigns, without discussion in political forums… where family are stigmatized and a halo of silence is created around. Fortunately something has begun to change, not only health status, but socially .., because suicide is an issue that concerns us all as a society, as a cultural group.

Until a few years ago, he looked the other way when someone in your town, in your city, in their social environment took off his life… Families were identified and became the second victim. It was time they started addressing clearly a public health problem that leaves much pain and so many collateral victims.

I will not talk about statistics, I will not give data that we all know and repeated endlessly in the media and forums Mental health. I would like to raise this article from the point of view of prevention.

One suicide is already a social failure, but the reality sheds shocking figures. When someone decides to commit suicide it is because the political-social-health network has failed. Fortunately healthcare professionals, outside the environment of mental health, They are starting to become sensitized and consider talking with patients, not only clinical issues, but also emotional issues. We must address the issue of suicide with the same ease with which we talk about flu, psoriasis or heart disease.

The Suicide Observatory dismantles myths:
-"Whoever kills himself wants to kill". False. Who takes his own life just she wants to stop suffering.
-"Whoever does not say it and who says what he does". False. Many suicides are preceded by warning signs that any health or educator has the duty and obligation to detect.

In any faculty of medicine or psychology suicide is the main subject of study, It is not studied at the University, no state campaigns about, there are no specific health programs, not to educate the population, in general, and adolescents in particular, on the psychological and emotional well-being .... .. We are talking about 10 lives daily in our country!

Spain remains a prevention plan, no state or regional campaigns encompassing health areas, educational and social. Programs involving family, educators, health and social agents. Disseminate information necessary to reduce the stigma associated with suicide and the importance of psychological and emotional wellbeing. Shy programs have begun to appear in some regions, where the health sector is involved as a priority, but.. And the political?, And the social?

If in Spain suicide deaths are twice those killed in traffic accidents, Why is there no funding for such a serious public health issue? and WHO He points out as a health problem of the first order and it recommends that it should be a priority mundial.¿ Why the Ministry of Health of our country does not include a prevention-oriented program? Why Mental Health professionals think our health system should give more importance to mental illness? Why is there no specific funding in state and regional health policies for the prevention of suicide when we know that is the leading cause of unnatural death in Spain for more than 12 years, and it has increased alarmingly among the population between 15 Y 29 years?

the Depression It is not a state of sadness, It is a disease, and as such, treatable. Hopelessness experienced by patients who take their own lives is temporary, although at certain times you do not feel well. And finally note that we have a public health system in which there are professionals prepared to address suicidal ideation, restore function and patient experiencing hopelessness is ephemeral.


Julia García White.
Mental Health Coordinator Area Cáceres.

Sergio González de Zárate, Computer engineer

Many years ago, an unknown problem would come into my life to destabilize completely. I did not know what it was that happened to me, but an unknown and excessive collection of symptoms that accompany me in this, no one had sought, but I just found face to face anxiety.

It would cost me time, sweat and tears, accept. And the process would be hard not only to live with her but above all for overcoming ...

But that stage, of that struggle to overcome the duel that life had put before me, discover lessons and tools that would make me a much stronger person and conscious. I had become someone who knew much better, understood recognize known weaknesses, but also the strengths, and especially use everything was on me to get to make my life, that I have always liked to live.

In this way, after overcoming anxiety that first and complicated, I would become someone able to pursue their dreams. Some of these already knew and soon get to realize, others would create on the fly, and among them would bear a book, a manual that would have helped me recognize this problem before buzzed my life, a book which was called to anxiety, trying to help many people to recognize that everything they need to overcome anxiety, I have always had within themselves.

Time has passed, time in which to anxiety has become a reference in which many people find support and comfort, and especially some light, to this complicated disorder is anxiety.

This article will try to summarize some of the answers to the most common questions among those who suffer or have suffered anxiety, obtaining these needs through my own social networks, in which more than 50000 people together to share their own experiences and find support, comfort, and many more people who can help them understand how anxiety, and hateful symptoms, They are much more common than, all those who suffer, We can think.

we started:

What is anxiety?

Anxiety is, basically, defense system that all humans have, a mechanism that has helped the human species has survived.

It happens when, before a real danger or a life situation, our body reacts to prepare for fight or flight, actions that keep us safe or get to perform that task or action we feel indispensable to our existence.

Anxiety as a disorder, or the anxiety that my book and many other concerns, it is considered that state of anxiety in which our body remains altered considering that there is a threat that does not exist, a false alarm that is maintained over time and conditions as ordinary aspects and little dangerous as can be, go out, get a lift, or entering a crowded place.

How can recognize the anxiety and rule out other diseases?

Anxiety or rather, Anxiety Disorder, It presupposes the existence of a large set of demonstrations, so varied that they can be grouped into different groups. physical symptoms (sweating, tachycardia, hyperventilation, etc…), psychological (restlessness, sense of threat, rumination of thoughts, fear of death ...), of conduct (hypervigilance, locks, clumsiness, etc…) , social (irritability, ensimismamiento, excessive fear of conflict, etc…) and intellectual or cognitive (focus or concentration difficulties, susceptibility, etc…).

The best way I know to recognize it is to admit that there is no other disease that encompasses so many varied symptoms like those listed here and we feel, understand that the problem is intensified if we focus on your symptoms and accept that in any other pathology (or mental or physical), Fear warns us about it.

Anxiety and its symptoms will keep you alert and worried, or by trying to trick you grow your hypochondria. Many times you believe to be suffering from something else, but all this will be just another sign of the only reality: not suffer nothing but anxiety.

What types of anxiety disorders exist?

There are several types of anxiety disorders, many of which, for its difficulty (not to be confused with danger), it may be more convenient to seek professional help.

Specific phobias (to the death, disease, objects, animals, etc…) is the most common type of anxiety. There is also a generalized anxiety disorder, OCD (Obsessive Compulsive Disorder), social phobia, Panic Disorder, posttraumatic stress disorder and agoraphobia.

Do anxiolytics can eliminate anxiety?

Anxiolytics can reduce some of your symptoms and make living easier, but beware, They never solve the problem themselves.

They should be used for both prescription and dosage for consumption, and generating dependence and tolerance (the same dose increasingly less effects) and it is advisable not to leave them drastically to avoid suffering complications or panic attacks .

What would be the first step to combat?

Accept and learn to live with it.

If you do not accept we are flying blind and every step we take we will not give in the right direction, adding to both the problem and its solution.

Once accepted will touch us to take responsibility not only for ourselves but also for our improvement, and there is no better way to start our own therapy, learning to live with the symptoms of anxiety (which not disappear overnight), and trying to regulate, thereby manage how we react to all situations that cause us anxiety.

Is recommended counseling and medication?

In many cases, especially depending on the type of anxiety and time to relocate living with her, And, fully advisable.

If we suffer from OCD, agoraphobia or panic frequent crises, It is easy to understand that our head keeps limiting or obsessive ideas that are not easy to treat or reduce, That is why in all these cases where anxiety greatly limits our life, there is no better help to seek help, making the road a much easier and enjoyable, leaving advised by people who best understand not only the disorder but also the most appropriate methods for our case.

In many of these cases, psychological therapy is often accompanied by medication, either anxiolytics to reduce some of the symptoms and panic attacks, as antidepressants very suitable for treating phobias or obsessive.

And out of one of the book's advice to anxiety What does it mean that everything I need is within me?

I think anyone who has faced and overcome an anxiety disorder, you can be with me that one of the great lessons you get out of this complicated period with anxiety, is that both therapy and the tools that really make us get out of this complicated disorder, start from within each person.

Nothing will change if you do not change, a truth that shows us that we touch any way to go, you must from our own feet.

Anxiety is one of these paths, a disorder that leaves no room for a different answer to our own action. Nothing will inflate to pills or postpone the need for change, so the sooner we get to work much sooner overcome the problem and get better live with the problem.

And during that personal work that will get get a better version of ourselves, we learn to live with these horrible symptoms that accompany us on the road, making seek physical and mental improvement, that not only make us feel physically stronger, but especially mentally, changing the way we see the problem, and thus beginning to see some light to this darkness.

As I never tire of repeating both the book and to anyone seeking support or advice to combat anxiety. There will come a time when you must decide responsibility for your life and your happiness, a moment that can start right now, why smiles and begins to feel the change, It is time that passes to action.

No one can or should blame the health system such as anxiety problems have now become a real epidemic.

It would be totally impossible to attend as due to each of the persons suffering from a mental disorder, Thus, more important than a professional to devote to each of those with anxiety, would prescribe more books and fewer drugs.

Give more and better information for people to understand what anxiety is and how it works, helping them understand that it is within themselves where they can find their best medicine.

The book can purchase it here > Book The End of Anxiety