{"id":12476,"date":"2021-12-01T08:44:00","date_gmt":"2021-12-01T08:44:00","guid":{"rendered":"https:\/\/devblog.foresters.com\/?p=12476"},"modified":"2021-12-13T20:25:27","modified_gmt":"2021-12-13T20:25:27","slug":"mettez-fin-a-lanxiete","status":"publish","type":"post","link":"https:\/\/devblog.foresters.com\/fr-ca\/mieux-etre-fr-ca\/mettez-fin-a-lanxiete\/","title":{"rendered":"Mettez fin \u00e0 l\u2019anxi\u00e9t\u00e9"},"content":{"rendered":"\n

Il n’y a rien de plus r\u00e9parateur pour le corps et l’esprit qu’une bonne nuit de sommeil, mais si vous \u00eates une personne souvent submerg\u00e9e par le stress et l’anxi\u00e9t\u00e9, le sommeil peut parfois \u00eatre difficile \u00e0 trouver.<\/p>\n\n\n\n

Il nous arrive \u00e0 tous de passer une mauvaise nuit de temps en temps, mais les troubles du sommeil, y compris l’insomnie, peuvent en fait \u00eatre un sympt\u00f4me courant de divers types d’anxi\u00e9t\u00e9, notamment le trouble obsessionnel-compulsif, le trouble anxieux g\u00e9n\u00e9ralis\u00e9 et le syndrome de stress post-traumatique (SSPT)1<\/sup>. Malheureusement, le manque de sommeil peut \u00e9galement exacerber les sympt\u00f4mes de l’anxi\u00e9t\u00e9, ce qui en fait un cercle vicieux.<\/p>\n\n\n\n

Si vous pensez que l’anxi\u00e9t\u00e9 est \u00e0 l’origine de votre incapacit\u00e9 \u00e0 vous endormir ou \u00e0 rester endormi, il est important d’en parler \u00e0 votre m\u00e9decin. L\u2019anxi\u00e9t\u00e9<\/a> est \u00e0 la fois courante et traitable <\/a>il n’y a donc aucune raison d’avoir honte si vous en souffrez \u2013 et  il n’y a certainement pas lieu de continuer \u00e0 souffrir alors que l\u2019aide n\u00e9cessaire est disponible.<\/p>\n\n\n\n

Votre m\u00e9decin pourrait vous sugg\u00e9rer une th\u00e9rapie cognitivo-comportementale, qui est un traitement courant des troubles anxieux, ainsi que des m\u00e9dicaments qui peuvent vous aider \u00e0 faire face aux sympt\u00f4mes caus\u00e9s par votre anxi\u00e9t\u00e9.<\/p>\n\n\n\n

En attendant, vous pouvez prendre certaines mesures pour essayer de vous d\u00e9tendre et de r\u00e9duire l’anxi\u00e9t\u00e9 qui vous emp\u00eache de dormir.<\/p>\n\n\n\n

  1. Examinez votre hygi\u00e8ne de sommeil. <\/strong>Assurez-vous que vous ne sabotez pas votre sommeil<\/a> en faisant des choses qui pourraient vous emp\u00eacher de vous d\u00e9tendre, et surveillez ce que vous mangez<\/a> dans les heures qui pr\u00e9c\u00e8dent le coucher. Ensuite, examinez votre environnement de sommeil. Votre chambre est-elle \u00e0 la bonne temp\u00e9rature (ni trop chaude, ni trop froide)? Utilisez-vous des stores ou des rideaux occultants pour emp\u00eacher la lumi\u00e8re ambiante de p\u00e9n\u00e9trer dans la pi\u00e8ce? Respectez-vous un horaire de coucher r\u00e9gulier, m\u00eame la fin de semaine? Votre matelas et votre oreiller sont-ils confortables et soutiennent-ils bien votre corps? \u00c9liminer les obstacles au sommeil est une bonne premi\u00e8re \u00e9tape.<\/li>
  2. Respirez<\/strong>. La respiration profonde favorise la r\u00e9action de relaxation de votre corps, et c’est une technique que vous pouvez pratiquer en quelques minutes seulement pour vous sentir mieux presque imm\u00e9diatement lorsque vous \u00eates anxieux. Consultez le HelpGuide<\/a> pour obtenir des instructions \u00e9tape par \u00e9tape sur la technique de respiration profonde, ainsi que d’autres strat\u00e9gies de relaxation simples.<\/li>
  3. Cr\u00e9ez une routine pour d\u00e9contracter<\/strong>. Pr\u00e9parez votre corps \u00e0 dormir en faisant des activit\u00e9s calmes et relaxantes au moins 30 minutes avant de vous coucher. Lisez un livre, \u00e9coutez de la musique apaisante, posez vos appareils, \u00e9teignez tous vos \u00e9crans et baissez vos lumi\u00e8res. Ce type d’activit\u00e9 indique \u00e0 votre corps qu’il peut commencer \u00e0 oublier la journ\u00e9e et \u00e0 s’endormir lentement.<\/li>
  4. Priez ou m\u00e9ditez<\/strong>. Le but de ces activit\u00e9s est de vous aider \u00e0 vous concentrer tranquillement sur autre chose que les pens\u00e9es qui tourbillonnent dans votre esprit. R\u00e9p\u00e9tez les pri\u00e8res qui vous sont ch\u00e8res ou essayez certaines techniques de m\u00e9ditation en pleine conscience<\/a> pour vous aider \u00e0 d\u00e9tendre votre corps et \u00e0 apaiser votre esprit.<\/li>
  5. Prenez des notes<\/strong>. Il est parfois difficile de laisser aller les probl\u00e8mes qui p\u00e8sent sur votre esprit, les listes de choses \u00e0 faire et autres pens\u00e9es bruyantes. Gardez un stylo et du papier pr\u00e8s de votre lit, et donnez \u00e0 votre esprit la permission de laisser aller ces pens\u00e9es et ces pr\u00e9occupations en les notant avant de vous endormir, sachant que vous pourrez y revenir le matin lorsque vous serez repos\u00e9 et pr\u00eat \u00e0 vous y attaquer \u00e0 nouveau.<\/li>
  6. Soyez patient avec vous-m\u00eame<\/strong>. Apprendre \u00e0 g\u00e9rer l’anxi\u00e9t\u00e9 demande du temps et des efforts \u2013 et souvent une aide professionnelle \u2013 alors ne vous d\u00e9couragez pas si la premi\u00e8re chose que vous essayez ne r\u00e9sout pas imm\u00e9diatement le probl\u00e8me. Continuez \u00e0 explorer les options et \u00e0 pratiquer des m\u00e9thodes de relaxation jusqu’\u00e0 ce que vous trouviez une routine qui commence \u00e0 fonctionner pour vous.<\/li><\/ol>\n\n\n\n

    Pour d’autres conseils sur un sommeil sain, consultez le site de la Sleep Foundation<\/a>, et pour des strat\u00e9gies permettant de g\u00e9rer l’anxi\u00e9t\u00e9, consultez le site Healthline<\/a>.<\/p>\n\n\n\n

    SOURCES<\/strong><\/p>\n\n\n\n

    1 https:\/\/www.sleepfoundation.org\/mental-health\/anxiety-and-sleep<\/a><\/p>\n\n\n\n

    420275 FR (12\/21)<\/p>\n","protected":false},"excerpt":{"rendered":"

    Comment se d\u00e9tendre et trouver le sommeil dont on a besoin<\/p>\n","protected":false},"author":10,"featured_media":12422,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1755],"tags":[1734,1637,2085,2086,1911],"class_list":{"0":"post-12476","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mieux-etre-fr-ca","8":"tag-anxiete","9":"tag-bien-etre","10":"tag-insomnie","11":"tag-meditation-3","12":"tag-sommeil"},"yoast_head":"\nMettez fin \u00e0 l\u2019anxi\u00e9t\u00e9 - Membership Matters<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mettez fin \u00e0 l\u2019anxi\u00e9t\u00e9 - Membership Matters\" \/>\n<meta property=\"og:description\" content=\"Comment se d\u00e9tendre et trouver le sommeil dont on a besoin\" \/>\n<meta property=\"og:url\" content=\"https:\/\/devblog.foresters.com\/fr-ca\/mieux-etre-fr-ca\/mettez-fin-a-lanxiete\/\" \/>\n<meta property=\"og:site_name\" content=\"Membership Matters\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Foresters\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-01T08:44:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-12-13T20:25:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/forestersblogcdn.azureedge.net\/uploads\/2021\/11\/Put-anxiety-to-rest.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"630\" \/>\n\t<meta property=\"og:image:height\" content=\"300\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Foresters Financial\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@weareforesters\" \/>\n<meta name=\"twitter:site\" content=\"@weareforesters\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Foresters Financial\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/devblog.foresters.com\/fr-ca\/mieux-etre-fr-ca\/mettez-fin-a-lanxiete\/\",\"url\":\"https:\/\/devblog.foresters.com\/fr-ca\/mieux-etre-fr-ca\/mettez-fin-a-lanxiete\/\",\"name\":\"Mettez fin \u00e0 l\u2019anxi\u00e9t\u00e9 - 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