{"id":8583,"date":"2014-03-19T09:27:04","date_gmt":"2014-03-19T08:27:04","guid":{"rendered":"http:\/\/format30.com\/?p=8583"},"modified":"2014-03-19T09:45:15","modified_gmt":"2014-03-19T08:45:15","slug":"developpement-personnel-positivez-avec-cette-carte-de-gratitude","status":"publish","type":"post","link":"https:\/\/format30.com\/fr_fr\/2014\/03\/19\/developpement-personnel-positivez-avec-cette-carte-de-gratitude\/","title":{"rendered":"D\u00e9veloppement personnel : positivez avec cette carte de gratitude"},"content":{"rendered":"

Comment briser le cercle des id\u00e9es noires quand on est d\u00e9prim\u00e9 ? \u00a0Comment se concentrer \u00e0 nouveau sur ce qui est positif ? \u00a0Essayez la \u00ab\u00a0carte de gratitude<\/em>\u00a0\u00bb : une carte mentale qui vous fait red\u00e9couvrir les couleurs de votre vie !<\/strong><\/span><\/p>\n

Rien de plus difficile que de briser le cercle des id\u00e9es noires<\/em> quand on est d\u00e9prim\u00e9. \u00a0Nous en avons tous fait l’exp\u00e9rience au moins une fois : nous savons que se concentrer sur les id\u00e9es noires<\/em> est la pire des choses.<\/p>\n

Pourtant, lorsque nous sommes \u00ab\u00a0down\u00a0\u00bb, notre esprit s’emballe et multiplie les pens\u00e9es n\u00e9gatives<\/em> qui nous tirent vers le bas. \u00a0Et \u00e0 un moment donn\u00e9, il est presque impossible de faire machine arri\u00e8re, d’envisager le c\u00f4t\u00e9 positif des choses, sans une aide ext\u00e9rieure.<\/p>\n

Cette aide, elle peut venir d’un simple outil. \u00a0Personnellement, j’utilise la \u00ab\u00a0carte de gratitude<\/strong><\/em>\u00ab\u00a0. \u00a0 \u00a0En voici un exemple totalement fictif pour vous montrer le principe. \u00a0Comme toujours, vous pouvez t\u00e9l\u00e9charger l’original au format XMind sur ma page personnelle Biggerplate<\/a>. \u00a0Ou t\u00e9l\u00e9chargez le PDF sur Calam\u00e9o<\/a>.<\/p>\n

\"Mindmap<\/a>
Exemple de carte de gratitude<\/figcaption><\/figure>\n

Cette carte a \u00e9t\u00e9 r\u00e9alis\u00e9e avec le logiciel de mindmapping iMindMap 7 que vous pouvez t\u00e9l\u00e9charger gratuitement<\/a>.<\/p>\n

Briser le cercle des id\u00e9es noires et se concentrer sur le positif<\/span><\/h2>\n

La carte de gratitude est inspir\u00e9e d’une m\u00e9thode de la psychologie positive. \u00a0 Parmi les outils utilis\u00e9s par ce courant psychologique, on pr\u00e9conise notamment d’\u00e9tablir une liste des choses positives<\/em> qui vous sont arriv\u00e9es au cours de la semaine, du mois \u00e9coul\u00e9, etc.<\/span><\/p>\n

Personnellement, j’utilise cette m\u00e9thode sous forme de mindmap depuis plusieurs ann\u00e9es. \u00a0Non seulement pour mon usage personnel, mais aussi pour des demandeurs d’emploi que j’ai accompagn\u00e9s ou des \u00e9tudiants de mes ateliers.<\/p>\n

Et \u00e7a marche !<\/p>\n

Pourquoi \u00e7a fonctionne ?<\/span><\/h2>\n

L’id\u00e9e de base est qu’il est difficile, lorsqu’on est en pleine d\u00e9prime, de casser le cycle des id\u00e9es noires<\/em> et de se concentrer \u00e0 nouveau sur ce qui est positif<\/em>.<\/p>\n

Nous impliquer dans la construction d’une liste d’\u00e9l\u00e9ments positifs nous oblige \u00e0 nous concentrer uniquement sur ceux-ci. \u00a0Et de les \u00ab\u00a0mat\u00e9rialiser<\/em>\u00a0\u00bb sous forme d’une liste de phrases. \u00a0Il 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

Dans le cas de la mindmap<\/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

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.<\/p>\n

En termes de coaching, vous vous donnez du feedback. \u00a0Et 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

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

Vous avez aim\u00e9 cet article ?\u00a0 Inscrivez-vous \u00e0\u00a0ma newsletter<\/span><\/a><\/span>\u00a0et ne ratez plus aucun article ou \u00e9v\u00e9n\u00e9ment !<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Comment briser le cercle des id\u00e9es noires quand on est d\u00e9prim\u00e9 ? \u00a0Comment se concentrer \u00e0 nouveau sur ce qui est positif ? \u00a0Essayez la \u00ab\u00a0carte de gratitude\u00a0\u00bb : une […]<\/p>\n","protected":false},"author":7601135,"featured_media":0,"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":false,"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":false},"categories":[321387,31876812,50559499,11886],"tags":[8668,219238333,2623935,219238334,25288742,360174,1936741,775357454,219238335,114245,219238332,10816450],"class_list":["post-8583","post","type-post","status-publish","format-standard","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":"\nD\u00e9veloppement 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