Guide Complet – Comment Gérer Le Stress Et L’Anxiété
- Vous cherchez des solutions pratiques pour savoir comment gérer le stress et l’anxiété ?
- Les méthodes que vous essayez n’aboutissent à rien du tout !
Pas d’inquiétude ! Si vous lisez cet article, c’est parce que vous cherchez une réponse à la question soulevée. Bonne nouvelle : je vais vous donner les astuces les plus simples et pratiques à adopter pour y arriver.
Comptez sur moi ! J’ai déjà testé la majorité des éléments que je vais vous citer au niveau de ce guide, et je peux vous dire que j’ai eu le résultat recherché.
Quand on souhaite commencer un programme sportif pour se muscler ou perdre du poids, il est important d’être motivé et savoir comment gérer le stress et l’anxiété. Sinon, il est difficile d’y arriver !
Apprendre à (re)connaître le stress et l’anxiété
Avant de pouvoir réguler votre niveau de stress, il est important de reconnaître les symptômes et en comprendre la source.
La fatigue, l’anxiété, les douleurs musculaires et la baisse de concentration sont le lot des stressés de la vie moderne.
Pour faire face au stress et à l’anxiété, voici les points à prendre en considération.
Bien dormir
Le sommeil est très important pour savoir comment gérer le stress et l’anxiété. Il est donc indispensable de dormir suffisamment pour recharger le cerveau et augmenter l’intelligence émotionnelle.
Pour rappel, il faut savoir que la privation de sommeil augmente considérablement la sécrétion de l’hormone du stress.
J’ai déjà partagé un guide très bien détaillé dans mon blog pour vous expliquer comment bien dormir.
S’éloigner de l’ordinateur
Nombreuses sont les études qui associent l’usage continu de l’ordinateur avec le stress et l’anxiété, la perte de sommeil et la dépression. Il est conseillé d’éviter l’ordinateur tard le soir.
Il est important de vous déconnecter au moins une heure avant d’aller au lit.
L’utilisation des smartphones est également reliée à l’augmentation du stress. Pour cela, il est conseillé de les éteindre et les éviter au maximum.
Marcher 10 minutes par jour
Une promenade de 10 minutes par jour vous permet de vider votre tête et surtout booster les endorphines qui réduisent les hormones de stress. Il est préférable de marcher dans un jardin un ou espace vert, afin de mettre votre corps dans un état de méditation.
Avec le temps, il est préférable d’augmenter la durée et l’intensité de l’effort physique et d’opter pour une activité sportive plus intense.
Ecouter de la musique
La science a prouvé que la musique classique a un véritable effet apaisant. Elle aide également à ralentir le rythme cardiaque, baisser la tension artérielle et diminuer les niveaux d’hormones du stress. Si vous n’aimez pas la musique classique, il ne faut pas s’inquiéter car vous pouvez entendre la musique qui vous plaira.
Les recherches menées par les scientifiques confirment que la musique est particulièrement bénéfique aux personnes soumises à des événements stressants (une opération chirurgicale par exemple).
Si vous n’avez pas d’écouteurs à portée de main, pas besoin de se compliquer la vie car il est possible de fredonner ou de jouer votre propre musique.
Rester toujours positifs !
Avoir une pensée positive est un excellent moyen pour gérer le stress, et ce, en redirigeant notre cerveau vers une idée ou une situation non stressante. Il est important d’aider votre cerveau à fixer son attention sur une bonne idée positive. Il est conseillé de toujours commencer la journée en bonne humeur et la finir de la même façon. Mais, lorsque les choses se passent moins bien, il faut savoir sortir du tourbillon des pensées négatives en se rappelant d’un élément positif qui s’est passé tout au long de la journée.
Marcher et respirer profondément
Les promenades vous aideront sûrement à vider votre tête et à booster les endorphines. Ces derniers sont très importants pour réduire les hormones de stress. Je vous conseille donc de marcher dans un jardin ou un autre espace vert pour placer votre corps en état de méditation.
Sortez prendre donc l’air pendant quelques minutes. L’idéal est de marcher tranquillement en portant attention aux sensations qui stimulent vos différents sens.
La respiration est également importante pour savoir comment gérer le stress et l’anxiété. Il est recommandé de faire des exercices de respirations qui aident à relaxer et procurent au corps une sensation proche de celle d’un corps déjà détendu. Grâce à un supplément d’oxygène, ce type d’exercices aide à réduire la tension et soulage le stress. En revanche, la respiration rapide stimule le système nerveux orthosympathique, qui est une marque de stress.
Par ailleurs, les recherches menées par les spécialistes confirment que les exercices de respiration aident les systèmes endommagés par le stress. Ils peuvent également réduire la tension artérielle ou encore changer l’expression de certains gènes.
Il est également possible de respirer des huiles essentielles pour se détendre et dire au revoir au stress.
Les huiles essentielles sont excellentes pour combattre la nervosité et favoriser la détente. Je vous conseille d’utiliser l’huile essentielle de la lavande fine, l’huile essentielle de camomille romaine et l’huile essentielle de ylang-ylang et de basilic.
Pas besoin d’acheter un diffuseur d’huiles. Il suffit de verser 2 gouttes sur un mouchoir et respirer dès que vous vous sentirez stressé ou nerveux.
Évitez les situations de malentendus
Comme vous le savez, les malentendus sont une cause importante de stress et d’anxiété au quotidien. Je vous conseille donc d’éviter les situations où les communications risquent d’être très mal comprises.
Si une conversation tourne mal au bureau, à la maison ou avec vos amis, il est important d’essayer de régler le problème avant de terminer votre journée.
La visualisation
Cette technique est parmi les plus recommandée par les spécialistes pour savoir comment gérer le stress et l’anxiété. Elle peut être utilisée pour toutes les situations pour faire baisser le niveau de stress.
Le principe est très simple : visualiser un endroit, réel ou imaginaire, dans lequel vous vous sentez totalement à l’aise. L’important n’est pas de voir des images mais de ressentir les sensations de détente.
Cette technique peut être effectuée régulièrement, pendant 5 minutes, même si vous n’êtes pas stressé.
Faire des exercices
Faire du sport est très bénéfique pour notre santé. Par ailleurs, cette activité physique est très bénéfique pour lutter contre l’anxiété. Je vous conseille donc de pratiquer la natation, faire la vélo ou la course à pied pour avoir une meilleure oxygénation du corps.
De cette façon, votre respiration et votre souffle s’équilibrent et votre diaphragme se détend. Quand on court ou on nage, notre cerveau se met sur pause et libère des endorphines, ce qui favorise la bonne humeur.
En faisant une activité sportive, vous aurez une meilleure estime de vous-même.
D’ailleurs, si vous faites de la musculation et vous souhaitez avoir un corps parfait, j’ai préparé pour vous un ebook très bien détaillé (en quelques pages) pour vous donner une idée concernant les astuces à prendre en compte pour avoir un très beau corps. Pour le télécharger, il suffit de mentionner votre email en bas de cet article ! Ne vous en faites pas ! C’est gratuit !
Et le Yoga !
Si vous ne voulez pas faire une activité sportive ou vous n’avez pas le temps, je vous conseille d’opter pour une technique douce telle que le Yoga ou la méditation. Ce sont des méthodes qui permettent à l’esprit de se calmer et aux corps de se déverrouiller. C’est comme ça qu’on peut lutter contre le stress et l’anxiété.
On dit NON à l’alcool, aux cigarettes et au café
La consommation d’excitants tels que le café est parmi les causes de l’anxiété. C’est la science qui le dit !
Pour retrouver un meilleur rythme de sommeil, savoir comment gérer le stress et l’anxiété, il est fortement conseillé de diminuer, ou carrément éliminer le café, l’alcool et la cigarette. Ce sont des éléments qui ne permettent pas d’apaiser favorablement le stress et l’anxiété. De plus, vous avez sûrement que l’addiction est très néfaste pour la santé.
Avoir une très bonne alimentation
Oui, avoir une bonne alimentation est également un moyen qui permet de savoir comment gérer le stress et l’anxiété. Si par exemple vous avez une période de stress au travail, je vous conseille fortement de rééquilibrer vos repas au boulot.
En effet, l’anxiété et la fatigue nous pousse généralement à manger trop de sucre ou parfois zapper des repas, comme le déjeuner qui est un moment important de la journée.
Il est donc important d’avoir un plan alimentaire sain et équilibré pour recharger vos batteries et faire face aux assauts du stress et de l’anxiété.
Il est préférable de manger des aliments anti-stress. L’idéal est de consommer des aliments riches en magnésium, en vitamines ou encore en oméga 3. Ce sont des éléments qu’on trouve dans le chocolat noir, les amandes, les poissons gras, les céréales complètes ou encore de l’avocat.
D’ailleurs, vous savez très bien que l’huile de poisson contient des acides gras oméga 3 et joue un rôle protecteur contre les maladies cardiovasculaires. D’après une étude réalisée en 2013 par les chercheurs de la Michigan Technological University, le rôle protecteur venait principalement du fait que l’huile de poisson réussit à contrecarrer les effets du stress sur le cœur.
D’ailleurs, les personnes qui ont participé à l’enquête et qui ont consommé des compléments alimentaires d’huile de poisson pendant une longue durée ont montré une meilleure réponse au stress.
Voici une idée concernant les aliments à manger pour lutter contre l’anxiété :
Les aliments riches en vitamine B
- le bœuf ;
- le porc ;
- le poulet ;
- les légumes-feuilles ;
- les légumineuses ;
- les oranges ;
- le riz ;
- les noix ;
- les œufs ;
Les aliments riches en tryptophane
- la dinde ;
- le poulet ;
- les bananes ;
- le lait ;
- l’avoine ;
- le fromage ;
- le soja ;
- les noix ;
- le beurre d’arachide ;
- les graines de sésame ;
D’autres aliments :
- le pain complet ;
- le saumon ;
- le yaourt grec ;
- les aliments riches en protéines ;
- la camomille ;
- le curcuma ;
- le chocolat noir ;
- le thé vert ;
- la berbérine ;
- le quinoa ;
Boire une tisane
Boire une tisane est une excellente façon pour réduire votre stress. Voici des exemples de tisanes pouvant vous aider :
- une infusion d’Aubépine, qui est connue pour réguler le rythme cardiaque, calmer les palpitations et tranquilliser l’anxiété.
- une infusion de passiflore, qui calme l’anxiété et la tension nerveuse ;
- une infusion de camomille qui calme la nervosité ;
Certaines plantes sont également célèbres pour calmer le corps et l’esprit. Elles sont souvent utilisées en tisanes ou granulés. C’est par exemple le cas de la racine de valériane ou du kava kava qui favorisent le sommeil et le repos de manière naturelle.
Avoir une hygiène de vis saine
Il est conseillé de focaliser votre esprit sur une hygiène de vie qui favorise l’équilibre et la bonne santé du corps.
Il est donc recommandé de faire des exercices de façon quotidienne, comme j’ai déjà mentionné en haut de l’article. La dépense énergétique permet d’éliminer le stress, mais surtout de fatiguer votre corps pour limiter les troubles du sommeil. C’est ce qu’on appelle la « bonne fatigue ». Pour cela, je vous conseille de pratiquer une activité sportive qui demande beaucoup de concentration et un effort physique important, comme la musculation par exemple.
À noter que le meilleur moment de la journée pour expulser votre ressenti négatif est le début de soirée, quand vous revenez du travail. Il faut faire une coupure radicale avec le stress et avoir un réel temps de relaxation. En rentrant chez vous, vous pouvez prendre une bonne douche, tout en prenant votre temps à vous concentrer sur la sensation des gouttes d’eau et fermer vos yeux pour décupler ce bienfait. Oui, ce sont des petits réflexes qui améliorent le ressenti global et développent un sentiment de bien-être général.
Le manque de sommeil est également un élément qui accroit l’anxiété au quotidien. Comme je l’ai précisé au début de l’article, il est important d’avoir de bonne nuit de sommeil (entre 7 et 9 heures par nuit).
Pour finir, je vous OFFRE un EBOOK pour vous guider, étape par étape, pour enfin obtenir le corps de vos rêves, améliorer votre bien-être et énergie au quotidien. Il suffit de mentionner votre email pour le recevoir sur votre boîte email.
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