{"id":36232,"date":"2024-12-06T14:17:40","date_gmt":"2024-12-06T13:17:40","guid":{"rendered":"http:\/\/atomic-temporary-10999751.wpcomstaging.com\/?p=8583"},"modified":"2024-12-16T17:07:21","modified_gmt":"2024-12-16T16:07:21","slug":"pensee-positive-carte-de-gratitude","status":"publish","type":"post","link":"https:\/\/format30.com\/en\/2024\/12\/06\/pensee-positive-carte-de-gratitude\/","title":{"rendered":"Positive thinking: try the gratitude map"},"content":{"rendered":"

How can you refocus on positive thinking when you're bombarded with bad news?<\/strong> C<\/strong>omment briser le cercle des id\u00e9es noires quand on est d\u00e9prim\u00e9 ? \u00a0 \u00a0Positivez avec la \u00ab\u00a0gratitude map<\/em>\u00a0\": a mind map to help you rediscover the colours of your life!<\/span><\/p>\n\n\n\n

There's nothing more difficult than breaking the circle of gloomy thoughts<\/em> when we're depressed. Especially when we're confined, unable to have normal relationships with our friends and family. We've all experienced it at least once: we know that focusing on the gloomy thoughts<\/em> is the worst thing in the world.<\/p>\n\n\n\n

But when we're \u2018down\u2019, our minds go into overdrive and multiply the number of negative thoughts<\/em> that drag us down. And at some point, it's almost impossible to turn back the clock, to look at the positive side of things, without outside help.<\/p>\n\n\n\n

Rediscover positive thinking with the gratitude card<\/h2>\n\n\n\n

This help can come from a simple tool. Personally, I use the\u00a0gratitude map<\/strong><\/em>\u2018 . Here's a completely fictitious example to show you how it works. <\/p>\n\n\n\n

\"Carte
Example of a gratitude map<\/figcaption><\/figure>\n\n\n\n

This map was created using the free version of XMind 8 which you can download here<\/a>.<\/p>\n\n\n\n

To download the map in PDF or XMind8 format, go to our page Free mind maps - Everyday life<\/a>.<\/p>\n\n\n\n

Break the cycle of gloomy thoughts and focus on<\/span>the gratitude map<\/h2>\n\n\n\n

The gratitude card is inspired by a positive psychology method. One of the tools used by this psychological movement is to draw up a list of the things you are grateful for. positive things<\/em> that have happened to you over the past week, month, etc.<\/span><\/p>\n\n\n\n

Personally, I've been using this method in the form of a mindmap for several years. Not only for my own use, but also for jobseekers I've coached or students in my workshops.<\/p>\n\n\n\n

And it works!<\/p>\n\n\n\n

Why does it work?<\/span><\/h2>\n\n\n\n

The basic idea is that it's difficult, when you're in the middle of a depression, to break the cycle of gloomy thoughts<\/em> and refocus on what's positive<\/em>.<\/p>\n\n\n\n

Involving ourselves in building a list of positive elements forces us to focus solely on them. And to \u2019\u00a0materialize<\/em>\u00a0\u00bb sous forme d’une liste de phrases.  Il n’y a pas besoin d’\u00e9v\u00e9nements extraordinaires : des petites choses positives suffisent, des petites joies quotidiennes, de simples plaisirs de la vie de tous les jours.<\/p>\n\n\n\n

Dans le cas de la mind map<\/em>, je crois que \u00e7a fonctionne encore mieux parce qu’en plus de la liste de phrases positives, on utilise aussi des couleurs gaies, des images qui renforcent l’impact \u00e9motionnel de cette liste, une non-lin\u00e9arit\u00e9 qui est plus proche du mode de fonctionnement du cerveau, etc.<\/p>\n\n\n\n

Quand vous \u00eates occup\u00e9(e) \u00e0 construire votre carte – que ce soit \u00e0 la main ou via un logiciel – vous vous concentrez sur le processus, sur les \u00e9l\u00e9ments positifs et la meilleure fa\u00e7on de les repr\u00e9senter pour que \u00e7a vous touche positivement. Or, le cerveau est incapable de se concentrer sur deux types d’\u00e9motions \u00e0 la fois. Si vous vous concentrez assez longtemps sur la pens\u00e9e positive, vous court-circuitez la spirale n\u00e9gative.<\/p>\n\n\n\n

En termes de coaching, vous vous donnez du feedback.  Et vous le faites d’une mani\u00e8re qui interpelle \u00e0 la fois votre cortex sup\u00e9rieur – votre c\u00f4t\u00e9 rationnel – et vos \u00e9motions.<\/p>\n\n\n\n

Essayez, vous verrez : les r\u00e9sultats sont imm\u00e9diats et surprenants !<\/p>\n\n\n\n

<\/p>\n\n\n\n

Did you like this article? Subscribe to notre newsletter<\/a><\/span><\/span> and never miss another article or event!<\/strong><\/span><\/p>\n\n\n\n

<\/p>","protected":false},"excerpt":{"rendered":"

Comment se concentrer \u00e0 nouveau sur la pens\u00e9e positive quand on est assailli de mauvaises nouvelles ? Comment briser le cercle des id\u00e9es noires quand on est d\u00e9prim\u00e9 ? \u00a0 […]<\/p>\n","protected":false},"author":7601135,"featured_media":22738,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"{title}\n\n{excerpt}\n\n{url}","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false,"jetpack_post_was_ever_published":true},"categories":[321387,31876812,50559499,11886],"tags":[8668,219238333,2623935,219238334,25288742,360174,1936741,775357454,219238335,114245,219238332,10816450],"class_list":["post-36232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-etre","category-mind-mapping-outils","category-modeles-mind-mapping","category-outils","tag-emotions","tag-carte-de-gratitude","tag-carte-mentale","tag-cote-positif","tag-choses-positives","tag-developpement-personnel","tag-idees-noires","tag-imindmap","tag-impact-emotionnnel","tag-mindmap","tag-pensees-negative","tag-psychologie-positive"],"yoast_head":"\nPens\u00e9e 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