Une stratégie en 5 étapes pour prendre soin de l’anxiété

Nous en faisons tous l’expérience : les inquiétudes, les doutes et les angoisses viennent régulièrement frapper à la porte de notre esprit, et parfois même s’installer sur le canapé du salon sans y avoir été invités. Neurologiquement, il ne s’agit de rien de plus que des pensées négatives générées par notre lobe préfrontal droit. Les inquiétudes sont des mémoires du passé qui se projettent sur le présent ou l’avenir, et la plupart d’entre elles n’ont aucune pertinence en lien avec la réalité.

Ce sont de petits fantasmes « et si ?» Quand de vrais problèmes adviennent, nous ne pouvons en général pas nous permettre le luxe de nous inquiéter. Nous devons imaginer rapidement des stratégies pour nous sortir de la difficulté.

L’anxiété fait partie de notre vie mentale la plus banale, et pourtant des centaines de millions de personnes à travers le monde souffrent d’anxiété chronique, avec des conséquences parfois très lourdes. Mais il y a une bonne nouvelle : la recherche actuelle en neuropsychologie montre que les stratégies les plus efficaces sont très simples et rapides à mettre en œuvre.

La première d’entre elles s’intitule la « suppression des pensées » (et non, cela ne refoule pas la difficulté dans l’inconscient comme les psychothérapeutes l’ont longtemps cru). Quand vous vous surprenez à ruminer des pensées négatives, adressez-vous à cette voix entre vos deux oreilles et instruisez-la de vous lâcher la grappe !

Vous pouvez aussi choisir de vous en distraire : courez aussi vite que vous le pouvez pendant trente secondes (même sur place), comptez à l’envers à partir de cent en sautant par tranches de sept (100… 93… 86… 79, etc.) ou caressez vos bras et vos mains dans un geste d’auto-réconfort. Ces actions ramènent dans le moment présent et cela suffit souvent à éliminer l’anxiété.

Si ce n’est pas suffisant, passez à la 2ème étape : analysez votre ressenti. Est-il exagéré ? Est-il une manifestation du passé ? Vous aide-t-il face à ce que vous rencontrez ? Correspond-il à une réalité ? Si c’est le cas, écrivez trois actions concrètes que vous pouvez mettre en œuvre sans tarder pour améliorer la situation. Passer du mode « inquiétude » au mode « plan d’action » aide à stimuler le sentiment de confiance et de compétence à résoudre les problèmes.

Si la logique et la raison échouent, pratiquez la pleine conscience. Détendez-vous et observez sans jugement toutes les pensées et émotions qui s’écoulent à travers votre champ de conscience. La pleine conscience entraîne votre cerveau inquiet à prendre de la distance et à se déconnecter des émotions négatives. Cette pratique stimule les réseaux neuronaux impliqués dans les sentiments d’estime et d’appréciation de soi. C’est un état qui favorise de surcroît l’émergence de solutions créatives nouvelles.

4ème étape : si l’anxiété persiste, pratiquez l’art de l’acceptation. Ou pour paraphraser le philosophe Fabrice Midal : « Foutez-vous la paix ! ». Vous êtes anxieux ? Et alors ! Vous êtes bien plus que cela et vous n’êtes pas que cela… L’acceptation permet d’éviter les « émotions au carré », quand nous avons peur d’avoir peur, sommes en colère d’être en colère ou triste d’être triste. En revenant à l’émotion simple et en acceptant qu’elle soit là, nous pouvons vivre bien malgré l’anxiété, la contrariété ou la tristesse. Plusieurs méta-analyses récentes (des compilations d’un grand nombre de recherches) ont confirmé que la pleine conscience et l’acceptation de soi figurent parmi les manières les plus efficaces de gérer l’anxiété.

5ème étape : pratiquez la bienveillance chaque jour, envers vous-mêmes et envers les autres. Pensez aux personnes que vous appréciez et que vous aimez et adressez-leur des pensées pleines de bonté. Manifestez-vous auprès d’une personne que vous savez être en difficulté pour lui montrer votre sollicitude. Ensuite, avant d’aller vous coucher, écrivez tous les petits succès et accomplissements que vous avez vécus ce jour-là, ainsi que trois choses dans votre vie pour lesquelles vous ressentez de la gratitude. Aussi simple que cela puisse paraître, cela requinquera votre confiance et votre estime de vous-mêmes en quelques jours !

Enfin, s’il s’agit d’un problème chronique qui empoisonne votre vie, consultez un spécialiste en privilégiant les interventions thérapeutiques brèves comme le REMAS (reprogrammation émotionnelle par les mouvements alternés et la sophrologie- une amélioration de l’EMDR), le NeuroCoaching ou les thérapies cognitives de 3ème génération. Revisiter votre histoire de vie par une démarche psychothérapeutique classique ou psychanalytique est une aventure qui peut en valoir la peine, mais n’apportera que rarement une amélioration rapide.

Jean-Dominique Michel & Mark Robert Waldman

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