{"id":2758,"date":"2019-06-24T08:59:14","date_gmt":"2019-06-24T08:59:14","guid":{"rendered":"https:\/\/sandykaufmann.ch\/?p=2758"},"modified":"2025-10-15T05:09:02","modified_gmt":"2025-10-15T05:09:02","slug":"apprendre-a-gerer-ses-emotions","status":"publish","type":"post","link":"https:\/\/sandykaufmann.ch\/fr\/apprendre-a-gerer-ses-emotions\/","title":{"rendered":"Apprendre \u00e0 g\u00e9rer ses \u00e9motions"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2758\" class=\"elementor elementor-2758\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-aa2733c elementor-section-content-top elementor-section-full_width elementor-section-height-min-height elementor-section-items-bottom elementor-section-height-default\" data-id=\"aa2733c\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1300707b\" data-id=\"1300707b\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bfef12a elementor-widget elementor-widget-heading\" data-id=\"bfef12a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-xl\">Apprendre \u00e0 g\u00e9rer ses \u00e9motions\u200b<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2f4c728b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2f4c728b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3141f150\" data-id=\"3141f150\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-386eb63d elementor-widget elementor-widget-text-editor\" data-id=\"386eb63d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div><style>\n    h2 {color: #d13523;<br \/>font-size: 34px;}<br \/>  <\/style><\/div><p>Les crises d\u2019<a href=\"https:\/\/sandykaufmann.ch\/fr\/il-ne-repond-pas-a-mon-sms\/\">angoisse<\/a>, le stress, la col\u00e8re, la tristesse que vous ressentez ne sont pas l\u00e0 pour vous emb\u00eater. Elles sont l\u00e0\u00a0<strong>pour vous guider<\/strong>\u00a0et mettre en lumi\u00e8re que quelque chose en vous n\u2019est plus b\u00e9n\u00e9fique ou qu\u2019une blessure du pass\u00e9 a besoin d\u2019\u00eatre gu\u00e9rie.\u00a0<\/p><h2>Savez-vous comment se cr\u00e9ent vos \u00e9motions\u00a0?\u00a0<\/h2><p>Un \u00e9v\u00e9nement se produit (quelque chose que vous pouvez d\u00e9crire de fa\u00e7on objective comme par exemple <a href=\"https:\/\/sandykaufmann.ch\/fr\/une-non-reponse-est-aussi-une-reponse\/\">il me r\u00e9pond pas<\/a>) et vous avez une pens\u00e9e \u00e0 ce sujet (votre cerveau rationnel). Vous d\u00e9cidez \u00e0 ce moment-l\u00e0 un certain comportement, une r\u00e9action (je ne dis rien, je fuis, je lutte, je crie\u2026) et ainsi se cr\u00e9e votre \u00e9motion. Cette exp\u00e9rience ne doit pas \u00eatre un grand choc ou traumatisme. Votre cerveau reptilien stockera cette r\u00e9action dans votre subconscient et l\u2019utilisera dans des situations similaires parce que cette r\u00e9action vous a aid\u00e9 \u00e0 survivre (je ne suis pas mort), peu importe si cette r\u00e9action vous rend heureux ou pas. C\u2019est encore plus fort lorsque cette exp\u00e9rience se produit lorsque nous sommes tout-petit parce que le cerveau rationnel n\u2019est pas encore dominant. Avec le temps, nous avons l\u2019impression que certaines de nos r\u00e9actions \u00e9motionnelles viennent presque automatiquement. <a href=\"https:\/\/sandykaufmann.ch\/fr\/webinaire\/\">Si vous voulez<\/a><a href=\"https:\/\/sandykaufmann.ch\/fr\/webinaire\/\" target=\"_blank\" rel=\"noopener\">\u00a0comprendre pourquoi vous r\u00e9agissez si \u00e9motionnellement dans certaines situations, inscrivez-vous \u00e0 mon w\u00e9binaire gratuit<\/a>\u00a0<\/p><h2>Comment g\u00e9rer vos \u00e9motions\u00a0?\u00a0<\/h2><p>Plut\u00f4t que de g\u00e9rer ses \u00e9motions (qui s\u2019approchent pour moi trop du contr\u00f4le), je pr\u00e9f\u00e8re parler de stabilit\u00e9, s\u00e9r\u00e9nit\u00e9 \u00e9motionnelle, c\u2019est-\u00e0-dire que vous vivrez toujours des \u00e9motions n\u00e9gatives, mais que celles-ci seront moins fortes et se calmeront plus vite. Alors comment atteindre cette stabilit\u00e9 \u00e9motionnelle\u00a0? \u00a0\u00a0<\/p><h2>Votre stabilit\u00e9 \u00e9motionnelle est comme une baignoire\u00a0<\/h2><p>Imaginez une baignoire avec un robinet qui laisse toujours couler de l\u2019eau. L\u2019eau coule et la baignoire ne cesse de se remplir ;\u00a0 vous avez beau la vider r\u00e9guli\u00e8rement vous ne voyez pas le niveau d\u2019eau r\u00e9ellement changer car elle se remplit sans cesse. Cette baignoire est votre pr\u00e9sent, le robinet est votre pass\u00e9, et l\u2019eau de la baignoire ce sont vos \u00e9motions n\u00e9gatives. M\u00eame si vous pratiquez de bonnes techniques telles que le yoga ou la m\u00e9ditation pour vous \u00ab\u00a0vider\u00a0\u00bb de vos \u00e9motions n\u00e9gatives, si vous ne gu\u00e9rissez pas votre pass\u00e9, ce trop-plein va \u00e0 nouveau revenir, car vous serez \u00e0 nouveau touch\u00e9e par certaines circonstances de vie similaires \u00e0 votre pass\u00e9. Si en plus de votre propre robinet, votre entourage vous reverse de l\u2019eau dans votre baignoire \u00e9motionnelle, vous pouvez comprendre que vos r\u00e9actions seront plus extr\u00eames car votre baignoire est d\u00e9j\u00e0 pleine. \u00a0\u00a0<\/p><p><strong>\u00a0<\/strong><\/p><p><strong>Il faut donc agir sur les 3 sources qui causent votre trouble int\u00e9rieur\u00a0:<\/strong><\/p><ul><li>Arr\u00eater le robinet en gu\u00e9rissant les grosses blessures de votre pass\u00e9 qui remplissent votre baignoire sans cesse<\/li><li>Apprendre \u00e0 vider votre baignoire en changeant votre dialogue int\u00e9rieur, d\u00e9finissant votre \u00e9quipe de soutien pour une meilleure stabilit\u00e9 \u00e9motionnelle<\/li><li>Emp\u00eacher la baignoire de se r\u00e9-remplir en devenant ind\u00e9pendant \u00e9motionnellement, en apprenant \u00e0 communiquer avec les autres et \u00e0 faire respecter vos besoins et limites.<\/li><\/ul><p><strong>Maintenant vous comprenez pourquoi il est essentiel de travailler sur votre\u00a0 pass\u00e9.<\/strong>\u00a0<\/p><p>En attendant ce travail, voici un outil simple de pleine conscience pour calmer vos \u00e9motions\u00a0<strong>(le SBNRR)<\/strong>\u00a0:<\/p><ol><li><b>Stop<\/b>\u00a0(Arr\u00eate). Quand l\u2019\u00e9motion arrive, dites dans votre t\u00eate le mot \u00ab\u00a0stop\u00a0\u00bb pour que votre cerveau enregistre l\u2019ordre de stopper.<\/li><li><b>Breathe<\/b>\u00a0(Respire). Reconnectez-vous \u00e0 votre corps en prenant une longue inspiration et expiration en mettant la main sur le ventre. Si l\u2019\u00e9motion est forte, vous pouvez serrer le poing.<\/li><li><b>Notice<\/b>\u00a0(Remarque). Remarquez ce que vous ressentez dans votre corps\u00a0: est-ce une tension, une crispation dans un muscle, un souffle plus court, des battements du c\u0153ur ou de la chaleur\u00a0? O\u00f9 ressentez-vous cela dans votre corps\u00a0?<\/li><li><b>Reflect<\/b>\u00a0(R\u00e9fl\u00e9chis). Posez-vous les questions suivantes\u00a0: Quelles sont les \u00e9motions que vous ressentez ? Est-ce une histoire du pass\u00e9 qui refait surface\u00a0?<\/li><li><b>Response<\/b>\u00a0(R\u00e9ponse). Quelle est maintenant la meilleure r\u00e9ponse (parole, attitude, action) pour le bien de toutes les personnes concern\u00e9s (y compris vous)\u00a0?<\/li><\/ol><p><strong>Plus vous r\u00e9p\u00e9terez l\u2019exercice, plus vous arriverez \u00e0 calmer l\u2019\u00e9motion et \u00e0 retrouver votre s\u00e9r\u00e9nit\u00e9 \u00e9motionnelle.<\/strong> Vous pouvez t\u00e9l\u00e9charger cet exercice sous forme de\u00a0<a href=\"https:\/\/sandykaufmann.ch\/fr\/ressources-gratuites\/\" target=\"_blank\" rel=\"noopener\">m\u00e9ditation guid\u00e9e gratuite :<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2006b29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2006b29\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3f1bc1e1\" data-id=\"3f1bc1e1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4cce1e5f elementor-widget elementor-widget-text-editor\" data-id=\"4cce1e5f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\n<div id=\"sb_instagram\"  class=\"sbi sbi_mob_col_1 sbi_tab_col_2 sbi_col_6\" style=\"padding-bottom: 10px; background-color: rgb(255,255,255); width: 100%;\"\t data-feedid=\"sbi_17841411036917986#6\"  data-res=\"thumb\" data-cols=\"6\" data-colsmobile=\"1\" data-colstablet=\"2\" data-num=\"6\" data-nummobile=\"\" data-item-padding=\"5\"\t data-shortcode-atts=\"{}\"  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rel=\"noopener\">Facebook<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-f911c93 elementor-sm-33\" data-id=\"f911c93\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2fc5505 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"2fc5505\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.instagram.com\/sandykaufmann_lovecoach\/\" target=\"_blank\" rel=\"noopener\">\n\t\t\t<i aria-hidden=\"true\" class=\"fab 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rel=\"noopener\">Youtube<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-daa5c61 elementor-sm-33\" data-id=\"daa5c61\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8f8daf5 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"8f8daf5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<a class=\"elementor-icon\" href=\"http:\/\/podcasts.apple.com\/fr\/podcast\/souvrir-%C3%A0-lamour\/id1594692189?l=en\" target=\"_blank\" rel=\"noopener\">\n\t\t\t<i aria-hidden=\"true\" class=\"fas 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