{"id":2936,"date":"2021-06-14T20:49:30","date_gmt":"2021-06-14T18:49:30","guid":{"rendered":"https:\/\/actistress.com\/?p=2936"},"modified":"2021-06-14T20:49:31","modified_gmt":"2021-06-14T18:49:31","slug":"reduire-effets-stress","status":"publish","type":"post","link":"https:\/\/actistress.com\/fr\/magazine\/conseils-pratiques\/reduire-effets-stress\/","title":{"rendered":"Comment r\u00e9duire les effets du stress sur le corps et l\u2019esprit?"},"content":{"rendered":"\n

De nombreuses \u00e9tudes montrent que le stress au travail est de loin la principale source de stress<\/a> des adultes et qu’il s’est progressivement aggrav\u00e9 au cours des derni\u00e8res d\u00e9cennies. Il a \u00e9t\u00e9 d\u00e9montr\u00e9 que des niveaux accrus de stress au travail, \u00e9valu\u00e9s par la perception d’avoir peu de contr\u00f4le, mais beaucoup d’exigences, sont associ\u00e9s \u00e0 plus de crises cardiaques, d’hypertension et d’autres effets d\u00e9l\u00e9t\u00e8res sur le corps et l\u2019esprit. Il devient donc urgent de sensibiliser les entreprises et de lutter ensemble contre les risques psychosociaux et sur l\u2019effet n\u00e9gatif du stress pour am\u00e9liorer la qualit\u00e9 de la personne concern\u00e9e. <\/strong><\/p>\n\n\n\n

Cons\u00e9quences et effets du stress<\/strong><\/p>\n\n\n\n

Il est important de noter que le stress li\u00e9 au travail cause plus de probl\u00e8mes de sant\u00e9 que les probl\u00e8mes financiers ou familiaux. Sauf que nous ignorons que les sympt\u00f4mes du stress peuvent affecter la sant\u00e9 des individus sans m\u00eame qu\u2019ils ne s\u2019en rendent compte. Par exemple, comment imaginer qu\u2019un mal de t\u00eate, des insomnies fr\u00e9quentes ou une baisse de productivit\u00e9 au travail peuvent \u00eatre dus au stress?<\/p>\n\n\n\n

L\u2019effet du stress sur le corps est r\u00e9el: les sympt\u00f4mes caus\u00e9s par un effet n\u00e9gatif du stress peuvent affecter le corps, les pens\u00e9es et les sentiments de l\u2019individu ainsi que son comportement. \u00catre capable de reconna\u00eetre les sympt\u00f4mes courants du stress peut donc aider \u00e0 les g\u00e9rer. Un stress non ma\u00eetris\u00e9 peut contribuer \u00e0 de nombreux probl\u00e8mes de sant\u00e9  tels que l’hypertension art\u00e9rielle, les maladies cardiaques, l’ob\u00e9sit\u00e9 et le diab\u00e8te.<\/p>\n\n\n\n

Les douleurs articulaires ou musculaires font aussi partie du tableau des sympt\u00f4mes. Ainsi, 62 % des employ\u00e9s am\u00e9ricains d\u00e9clarent terminer la journ\u00e9e avec des douleurs cervicales li\u00e9es au travail<\/a>.<\/p>\n\n\n\n

Il ne faut pas oublier aussi les cons\u00e9quences au quotidien d\u2019une vie stress\u00e9e. Par exemple, plus de la moiti\u00e9 des salari\u00e9s d\u00e9clarent qu’ils sautent fr\u00e9quemment le d\u00e9jeuner en raison du stress li\u00e9 aux exigences professionnelles, ce qui peut favoriser des troubles alimentaires. Le stress peut pousser aussi les employ\u00e9s \u00e0 quitter leur emploi. Ainsi une \u00e9tude explique qu\u20191 personne sur cinq a quitt\u00e9 son poste pr\u00e9c\u00e9dent en raison du stress professionnel<\/a>.<\/p>\n\n\n\n

Quant \u00e0 l\u2019effet du stress sur le cerveau<\/a>, ce th\u00e8me qui a d\u00e9j\u00e0 \u00e9t\u00e9 abord\u00e9 dans un article du magazine Actistress indique clairement que le mauvais stress est clairement n\u00e9faste pour le cerveau, peut-\u00eatre n\u00e9faste \u00e9galement et n\u2019est pas \u00e0 prendre \u00e0 la l\u00e9g\u00e8re.<\/p>\n\n\n\n

Quelques conseils pour contr\u00f4ler les effets du stress et ses cons\u00e9quences<\/strong><\/p>\n\n\n\n

Faire de l\u2019exercice, surveiller son alimentation et dormir sont cl\u00e9s pour r\u00e9duire les effets du stress sur le corps et l\u2019esprit.<\/p>\n\n\n\n

Retrouver une routine de sommeil<\/strong><\/p>\n\n\n\n

Un des effets secondaires courants du stress est la difficult\u00e9 \u00e0 s\u2019endormir. Si cela se produit trois fois par semaine pendant au moins trois mois, cela s\u2019appelle de l\u2019insomnie, c’est-\u00e0-dire une incapacit\u00e9 \u00e0 trouver le sommeil et \u00e0 rester endormi. Le manque de sommeil peut \u00e9galement accro\u00eetre votre niveau de stress et provoquer un cycle de stress et d’insomnie.<\/p>\n\n\n\n

De meilleures habitudes de sommeil peuvent donc contribuer \u00e0 r\u00e9duire le stress. Cela inclut \u00e0 la fois une routine quotidienne avec un horaire de sommeil d\u00e9fini, moins d\u2019\u00e9crans et de caf\u00e9ine avant de se coucher. \u00c9galement, le fait de faire du sport pour calmer le syst\u00e8me nerveux et cr\u00e9er de la bonne fatigue permet d\u2019am\u00e9liorer la qualit\u00e9 de son sommeil.<\/p>\n\n\n\n

Une alimentation \u00e9quilibr\u00e9e pour limiter les maladies caus\u00e9es par le stress<\/strong><\/p>\n\n\n\n

Une alimentation saine peut att\u00e9nuer les effets secondaires du stress, renforcer le syst\u00e8me immunitaire, am\u00e9liorer l\u2019humeur et r\u00e9duire la tension art\u00e9rielle. Ainsi la consommation r\u00e9guli\u00e8re de fibres, de glucides \u00e0 index glyc\u00e9mique lent (glucides semi-complets), d\u2019antioxydants (l\u00e9gumes, fruits, ol\u00e9agineux (noix de Grenoble, noix du br\u00e9sil, amandes\u2026), de chocolat noir pour le magn\u00e9sium), d\u2019om\u00e9ga 3 (petits poissons bleus comme les sardines, le maquereau, le hareng..) r\u00e9duit consid\u00e9rablement l\u2019impact du stress oxydatif et de l\u2019inflammation de bas-grade sur les tissus et le cerveau.  Une alimentation riche en sucre et en graisses ajout\u00e9es a exactement l’effet inverse.<\/p>\n\n\n\n

Faire de l\u2019exercice permet de limiter l\u2019effet du stress sur le corps<\/strong><\/p>\n\n\n\n

Les b\u00e9n\u00e9fices de l\u2019exercice physique sont nombreux et ont un impact direct sur l\u2019effet n\u00e9gatif du stress.<\/p>\n\n\n\n

Pour commencer, l’activit\u00e9 physique peut contribuer \u00e0 am\u00e9liorer le sommeil des individus et ainsi mieux se pr\u00e9parer au stress.<\/p>\n\n\n\n

L’exercice semble \u00e9galement am\u00e9liorer l’humeur. Cela peut s’expliquer en partie par le fait qu’il incite votre corps \u00e0 lib\u00e9rer un certain nombre d’hormones, comme les endorphines, qui contribuent \u00e0 bloquer la douleur, \u00e0 am\u00e9liorer le sommeil et \u00e0 rendre les personnes plus calmes et concentr\u00e9es.<\/p>\n\n\n\n

Les personnes qui font de l’exercice ont \u00e9galement tendance \u00e0 se sentir moins anxieuses et \u00e0 avoir une image plus positive d’elles-m\u00eames. Lorsque le corps se sent bien, l\u2019esprit suit souvent..<\/p>\n\n\n\n

Cela \u00e9tant dit, tous les sports ne se valent pas, car il ne suffit pas de bouger pour permettre au syst\u00e8me nerveux qui d\u00e9clenche la r\u00e9action de stress de se \u201cd\u00e9brancher\u201d. Certains sports en effet font du bien \u00e0 la t\u00eate, mais d\u00e9chargent assez peu le syst\u00e8me nerveux. Il est tr\u00e8s important pour couper la r\u00e9action de stress de pratiquer des exercices complexes que le cerveau a du mal \u00e0 r\u00e9aliser spontan\u00e9ment. Cette complexit\u00e9 de coordination, de d\u00e9placements dans l\u2019espace et d\u2019organisation motrice stresse le corps positivement et l\u2019oblige \u00e0 stimuler sa capacit\u00e9 d\u2019apprentissage.<\/p>\n\n\n\n

Cela contribue directement \u00e0 cr\u00e9er une bonne fatigue nerveuse<\/a> et physique. Nous sommes en effet des animaux qui ne sont plus assez stimul\u00e9s physiquement et nerveusement du fait de la s\u00e9dentarit\u00e9 et de notre vie trop coup\u00e9e de la nature.<\/p>\n\n\n\n

L\u2019intensit\u00e9 d\u2019exercice est importante \u00e9galement. Il est important en effet de faire battre le c\u0153ur et de faire travailler les muscles en les mettant en difficult\u00e9 r\u00e9guli\u00e8rement.<\/p>\n\n\n\n

Aller faire un footing r\u00e9guli\u00e8rement toujours au m\u00eame rythme est bon pour la sant\u00e9, mais ne permet pas une d\u00e9charge importante du syst\u00e8me nerveux. Il faut plut\u00f4t favoriser l\u2019escalade, les sports de raquette, le VTT, la gymnastique, le Pilates, la course en nature sur terrain caboss\u00e9 ou la danse pour ses changements d\u2019orientation et d\u2019appuis.<\/p>\n\n\n\n

Tous ses exercices sont repris dans la m\u00e9thode dite de Recorporation active et permettent de basculer du repos \u00e0 la r\u00e9cup\u00e9ration. Il est important de noter que le sport intensif \u00e0 haute intensit\u00e9 et m\u00eame tr\u00e8s complexe peut \u00eatre une source de stress profond. Il faut donc trouver la bonne mesure entre la fr\u00e9quence, la complexit\u00e9 et l\u2019intensit\u00e9 pour cr\u00e9er de la bonne fatigue physique et nerveuse. C\u2019est exactement ce que propose la la m\u00e9thode Actistress<\/a>..<\/p>\n","protected":false},"excerpt":{"rendered":"

De nombreuses \u00e9tudes montrent que le stress au travail est de loin la principale source de stress des adultes et qu’il s’est progressivement aggrav\u00e9 au cours des derni\u00e8res d\u00e9cennies. Il a \u00e9t\u00e9 d\u00e9montr\u00e9 que des niveaux accrus de stress au travail, \u00e9valu\u00e9s par la perception d’avoir peu de contr\u00f4le, mais beaucoup d’exigences, sont associ\u00e9s \u00e0 […]<\/p>\n","protected":false},"author":1,"featured_media":2937,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[10,22],"tags":[],"class_list":["post-2936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-conseils-pratiques"],"acf":[],"yoast_head":"\nComment \u00e9viter, r\u00e9sister aux effets du stress ?<\/title>\n<meta name=\"description\" content=\"Les sympt\u00f4mes caus\u00e9s par un effet n\u00e9gatif du stress peuvent affecter le corps, les pens\u00e9es et les sentiments de l\u2019individu. 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