{"id":4025,"date":"2012-05-10T11:12:54","date_gmt":"2012-05-10T10:12:54","guid":{"rendered":"http:\/\/format30.com\/?p=4025"},"modified":"2013-06-08T00:13:37","modified_gmt":"2013-06-07T23:13:37","slug":"le-cercle-vicieux-du-stress-et-comment-sen-faire-un-allie","status":"publish","type":"post","link":"https:\/\/format30.com\/pt\/2012\/05\/10\/le-cercle-vicieux-du-stress-et-comment-sen-faire-un-allie\/","title":{"rendered":"Le Cercle vicieux du stress… et comment s’en faire un alli\u00e9 !"},"content":{"rendered":"

Beaucoup d’\u00e9tudiants sont paralys\u00e9s par le stress avant une interrogation ou un examen. \u00a0Pourtant, le stress est un ph\u00e9nom\u00e8ne naturel, li\u00e9 \u00e0 la survie de l’esp\u00e8ce. \u00a0Et nous pouvons m\u00eame nous en faire un alli\u00e9 pour \u00e9tudier de mani\u00e8re plus performante.<\/strong><\/span><\/p>\n

Contrairement \u00e0 ce qu\u2019on pourrait croire, le stress n\u2019est pas forc\u00e9ment n\u00e9gatif.\u00a0 C\u2019est une r\u00e9action ancienne, li\u00e9e \u00e0 l\u2019instinct de survie.\u00a0 Il y a quelques dizaines de milliers d\u2019ann\u00e9es, le stress nous faisait r\u00e9agir au danger\u00a0: face \u00e0 un animal inconnu, le cerveau envoie une bonne dose d\u2019adr\u00e9naline qui acc\u00e9l\u00e8re les battements du c\u0153ur.\u00a0 Les muscles irrigu\u00e9s par cet afflux de sang neuf sont plus performants\u00a0: l\u2019homme court plus vite.\u00a0 Cela peut sauver sa vie\u00a0!<\/p>\n

Quelque 10.000 ans plus tard, notre environnement a bien chang\u00e9.\u00a0 Mais pas notre cerveau\u00a0!<\/strong><\/span><\/p>\n

Devant l\u2019\u00e9preuve que constitue un examen ou une interrogation, le cerveau envoie une bonne dose d\u2019adr\u00e9naline\u2026\u00a0 Malheureusement, nous ne devons pas courir plus vite, mais nous concentrer et comprendre ce que le professeur demande, nous rappeler ce qui est \u00e9crit dans nos notes, r\u00e9pondre aux questions le plus pr\u00e9cis\u00e9ment possible\u2026<\/p>\n

Le stress exag\u00e9r\u00e9 et continu est extr\u00eamement dangereux, m\u00eame pour la sant\u00e9 physique.\u00a0 Mais il est aussi extr\u00eamement dommageable pour notre estime de soi\u00a0: le stress entra\u00eene des blocages, qui \u00e0 leur tour produisent des \u00e9checs.\u00a0 Et \u00e0 force de rater, on se sent nul.\u00a0 Ce qui engendre de nouvelles peurs, de nouvelles pens\u00e9es n\u00e9gatives.\u00a0 De quoi stresser encore plus.\u00a0 Ca y est\u00a0:\u00a0 le cercle vicieux est install\u00e9\u00a0!<\/p>\n

Et cet \u00e9chec permanent finit par me convaincre que je suis vraiment nul\u00a0; que de toute fa\u00e7on, je rate tout ce que j\u2019entreprends.\u00a0 Donc\u00a0: \u00e0 quoi bon\u00a0?<\/p>\n

\"Comment<\/a>
Le cercle vicieux du stress<\/figcaption><\/figure>\n

Le bon stress<\/strong><\/span><\/h2>\n

Comme je le disais au d\u00e9but de cet article, le stress n\u2019est pas forc\u00e9ment n\u00e9gatif\u00a0!<\/p>\n

Lorsqu\u2019on est un peu stress\u00e9, le cerveau envoie un peu d\u2019adr\u00e9naline, on ressent un petit pincement au c\u0153ur et un surcro\u00eet d\u2019\u00e9nergie.\u00a0 Cette \u00e9nergie suppl\u00e9mentaire est la bienvenue, elle nous aide \u00e0 \u00eatre performant, \u00e0 aller au bout de notre t\u00e2che.<\/p>\n

Mais trop de stress nous paralyse.\u00a0 Notre cerveau est incapable de penser, de se concentrer.\u00a0 Notre m\u00e9moire ne fonctionne plus.\u00a0 C\u2019est comme si on avait effac\u00e9 notre disque dur interne\u00a0!<\/p>\n

\u00a0\"\"<\/a><\/p>\n

Des techniques pour dompter le stress<\/strong><\/span><\/h2>\n

Pour \u00e9viter cette installation permanente du stress, cette paralysie, et finalement, cette image n\u00e9gative de nous-m\u00eame, il existe plusieurs techniques.\u00a0 Pour les cas les plus graves, il y a la m\u00e9thode de l\u2019ancrage.\u00a0 C\u2019est une technique issue de la PNL (programmation neuro-linguistique) qui \u00ab\u00a0ancre\u00a0\u00bb un souvenir positif et qui l\u2019associe \u00e0 l\u2019id\u00e9e d\u2019examen, d\u2019\u00e9preuve.\u00a0 Cela diminue l\u2019angoisse et le stress.\u00a0 J\u2019y reviendrai dans un autre article consacr\u00e9 \u00e0 cette technique et \u00e0 ses nombreux usages.<\/p>\n

Dans la plupart des cas, quelques exercices de brain gym<\/em><\/strong> suffisent.<\/p>\n

Les points positifs<\/strong><\/span><\/h2>\n

Il faut se concentrer sur une situation dans laquelle on veut \u00eatre plus positif.\u00a0 Par exemple, comprendre cette satan\u00e9e le\u00e7on de maths sur laquelle je coince depuis deux semaines\u2026\u00a0 Se visualiser en train de r\u00e9ussir, tout en massant l\u00e9g\u00e8rement, du bout des doigts, les points situ\u00e9s au-dessus des yeux \u2013 ce qu\u2019on appelle les pro\u00e9minences frontales.\u00a0 R\u00e9p\u00e9ter l\u2019exercice plusieurs fois.\u00a0 Cela renforce les pens\u00e9es positives, la visualisation de la r\u00e9ussite et une sorte d\u2019ancrage l\u00e9ger.<\/p>\n

Les points d\u2019\u00e9quilibre<\/strong><\/span><\/h2>\n

Placer une main sur le nombril, et avec les trois doigts de l\u2019autre main, toucher le point d\u2019\u00e9quilibre situ\u00e9 juste o\u00f9 le cr\u00e2ne repose sur le cou.\u00a0 Masser la vert\u00e8bre pendant trente secondes.\u00a0 Et puis changer de mains. \u00a0Cela aide \u00e0 la concentration et \u00e0 la relaxation.<\/p>\n

Visualisation du point X<\/strong><\/span><\/h2>\n

Mentalement, on imagine un X en face de soi ou flottant au-dessus de soi.\u00a0 On peut l\u2019imaginer d\u2019une taille ou d\u2019une couleur particuli\u00e8re.\u00a0 On ferme les yeux et on le visualise mentalement.\u00a0 C\u2019est une fa\u00e7on de concentrer sa pens\u00e9e, de la focaliser sur un point.\u00a0 D\u2019\u00e9vacuer tout ce qui n\u2019est pas le X.\u00a0 Et donc aussi les pens\u00e9es n\u00e9gatives et le stress.\u00a0 C\u2019est aussi un entra\u00eenement \u00e0 la concentration.<\/p>\n

Le roulement du cou<\/strong><\/span><\/h2>\n

Laisser tomber la t\u00eate en avant et la faire rouler \u00e0 gauche, puis \u00e0 droite, lentement, sans forcer.\u00a0 Imaginer qu\u2019on a une craie sur le bout du nez et qu\u2019on dessine un grand sourire au tableau.\u00a0 Recommencer, toujours de mani\u00e8re d\u00e9contract\u00e9e.\u00a0 Cet exercice rel\u00e2che les muscles du cou que l\u2019on a tendance \u00e0 contracter au maximum quand on est stress\u00e9.\u00a0 Ce qui engendre crispation, maux de t\u00eate, difficult\u00e9s de concentration\u2026 et nouveau stress.<\/p>\n

Vous voil\u00e0 par\u00e9(e) pour votre interrogation ou votre examen.\u00a0 Dans un autre billet, nous verrons la pr\u00e9paration juste avant l\u2019examen.<\/p>\n

Ces techniques font parties de la panoplie d\u2019exercices que nous proposons lors de nos formations Apprendre A Apprendre<\/a>\u00a0: une journ\u00e9e d\u2019atelier, centr\u00e9e sur les techniques d\u2019apprentissage, du mindmapping et de la m\u00e9morisation.\u00a0 Suivie de 5 semaines d\u2019e-coaching pendant lesquelles les participants peuvent aller plus loin en gestion du stress, gestion du temps, techniques de m\u00e9morisation, etc.<\/p>\n

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

Beaucoup d’\u00e9tudiants sont paralys\u00e9s par le stress avant une interrogation ou un examen. \u00a0Pourtant, le stress est un ph\u00e9nom\u00e8ne naturel, li\u00e9 \u00e0 la survie de l’esp\u00e8ce. \u00a0Et nous pouvons m\u00eame 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