{"id":26363,"date":"2020-03-22T07:18:46","date_gmt":"2020-03-22T06:18:46","guid":{"rendered":"https:\/\/vosgesinfo.fr\/remiremontinfo\/2020\/03\/prevention-confinement-mieux-supporter-semaines-a-venir\/"},"modified":"2020-03-22T07:18:46","modified_gmt":"2020-03-22T06:18:46","slug":"prevention-confinement-mieux-supporter-semaines-a-venir","status":"publish","type":"post","link":"https:\/\/vosgesinfo.fr\/remiremontinfo\/2020\/03\/prevention-confinement-mieux-supporter-semaines-a-venir\/","title":{"rendered":"Pr\u00e9vention confinement \u2013 mieux supporter les semaines \u00e0 venir"},"content":{"rendered":"<p align=\"justify\"><a href=\"https:\/\/gerardmerinfo.fr\/wp-content\/uploads\/2020\/03\/photo-confinement.jpg\" data-featherlight=\"image\"><img decoding=\"async\" class=\"alignright size-medium wp-image-161239\" src=\"https:\/\/vosgesinfo.fr\/app\/uploads\/sites\/5\/2020\/03\/photo-confinement-383x255-1.jpg\" alt=\"photo confinement\" width=\"383\" height=\"255\" \/><\/a>Nous affrontons actuellement une crise sanitaire de grande ampleur qui entra\u00eene des cons\u00e9quences majeures : m\u00e9dicales (contaminations, maladies, d\u00e9c\u00e8s, d\u00e9bordement des h\u00f4pitaux, \u00e9puisement des personnels soignants et des professionnels qui participent \u00e0 maintenir le fonctionnement minimal du pays) et \u00e9conomiques (fermeture des commerces, crack boursier). Afin de limiter ces derni\u00e8res, diff\u00e9rents \u00e9tats imposent \u00e0 leur population des cons\u00e9quences sociales par le confinement (privation de la libert\u00e9, de la vie culturelle et sociale).<\/p>\n<p align=\"justify\">La recherche scientifique nous a permis de comprendre l\u2019impact psychologique du confinement suite \u00e0 des \u00e9tudes r\u00e9alis\u00e9es \u00e0 la suite d\u2019\u00e9pid\u00e9mie (SRAS, H1N1, Ebola).<\/p>\n<p align=\"justify\">Je vous propose dans cet article une synth\u00e8se des strat\u00e9gies \u00e0 mettre en place pour mieux supporter ces prochaines semaines.<\/p>\n<p align=\"justify\"><span lang=\"fr-FR\">Un des impacts les plus importants est d\u2019ordre \u00e9motionnel (peur, hypervigilance, sympt\u00f4mes de stress, troubles du sommeil, irritabilit\u00e9, col\u00e8re, frustration, ennui pour ne citer que ces exemples). Pour vous aider \u00e0 diminuer l\u2019anxi\u00e9t\u00e9, la pratique d\u2019exercices de micro-relaxation comme la coh\u00e9rence cardiaque (application gratuite sur smartphone : respirelax + gestion du stress par exemple), de la relaxation musculaire (vous trouverez des exercices en ligne en tapant relaxation musculaire de Jacobson) et de la pleine conscience\/m\u00e9ditation seront une aide pr\u00e9cieuse. L\u2019application ou le site \u00ab\u00a0petit bambou\u00a0\u00bb offre des sessions de m\u00e9ditation gratuites pendant le confinement d\u00e8s 9h du matin sur sa page Facebook. Des exercices de contr\u00f4le respiratoire peuvent aider \u00e0 g\u00e9rer l\u2019anxi\u00e9t\u00e9. Voici un exemple d\u2019exercice : inspirez sur trois temps, bloquez votre respiration sur trois temps et expirez sur six temps. Vous pouvez r\u00e9p\u00e9ter cet exercice sur 15 \u00e0 25 cycles respiratoires et cela plusieurs fois par jour. Cette pratique permet d\u2019aller activer une partie de notre cerveau responsable de la d\u00e9tente de notre organisme <\/span>(syst<span lang=\"fr-FR\">\u00e8me nerveux parasympathique).<\/span><\/p>\n<p align=\"justify\">De plus, avoir acc\u00e8s 24h\/24 aux informations en temps r\u00e9el (nombre de cas contamin\u00e9s, de personnes d\u00e9c\u00e9d\u00e9es, de la saturation des h\u00f4pitaux) peut \u00eatre fortement anxiog\u00e8ne. Un certain nombre de fausses informations peuvent circuler sur internet. Ne lisez que des informations fiables scientifiquement, comme celles des autorit\u00e9s sanitaires : Direction G\u00e9n\u00e9rale de la Sant\u00e9 (DGS), Agence R\u00e9gionale de Sant\u00e9 (ARS). Pour lutter contre l\u2019anxi\u00e9t\u00e9 il est n\u00e9cessaire de r\u00e9duire le temps pass\u00e9 \u00e0 s\u2019informer sur le sujet \u00e0 une, voire, deux fois par jour seulement et de pr\u00e9f\u00e9rence \u00e0 distance du coucher.<\/p>\n<p align=\"justify\">Pour limiter l\u2019impact du stress il est \u00e9galement important de maintenir une bonne hygi\u00e8ne de vie : manger \u00e0 heure fixe, bien s\u2019hydrater, bien dormir, avoir une bonne alimentation, limiter les excitants (alcool, stup\u00e9fiant, caf\u00e9ine) qui augmentent les sympt\u00f4mes li\u00e9s \u00e0 l\u2019anxi\u00e9t\u00e9 et si possible la pratique d\u2019une activit\u00e9 physique (il est temps de ressortir les v\u00e9los d\u2019appartements, les cordes \u00e0 sauter, de prendre des cours en ligne). L\u2019Organisation Mondiale de la Sant\u00e9 (OMS) recommande 20 minutes d\u2019activit\u00e9 cardio \u00e0 raison de trois fois par semaine dans la prise en charge des troubles anxio-d\u00e9pressifs.<\/p>\n<p align=\"justify\">Et surtout privil\u00e9gions les activit\u00e9s plaisirs. Si les id\u00e9es manques, nous pouvons faire une liste de ce que nous aimons ou avons aim\u00e9 dans le pass\u00e9 et piocher dans cette liste une activit\u00e9 par jour : lecture, regarder les albums photos, maquette, \u00e9couter de la musique, prendre des cours de guitare sur internet, d\u00e9velopper ses comp\u00e9tences th\u00e9orique\/pratique sur un sujet\u2026<\/p>\n<p align=\"justify\">Nous sommes des \u00eatre sociaux. L\u2019isolement ne doit pas \u00eatre un frein majeur \u00e0 notre connexion sociale : t\u00e9l\u00e9phoner \u00e0 vos proches, organiser des rdv amicaux, familiaux par visioconf\u00e9rence. Une des strat\u00e9gies pour g\u00e9rer le stress est le partage social des \u00e9motions : partager vos inqui\u00e9tudes et vos pr\u00e9occupations avec vos proches, ne les gardez pas pour vous. Luttons contre l\u2019isolement.<\/p>\n<p align=\"justify\">Quelques conseils aux parents : les changements de comportements de vos enfants peuvent r\u00e9v\u00e9ler des difficult\u00e9s \u00e0 g\u00e9rer ce confinement. Pour les plus jeunes, les signaux d\u2019alerte peuvent \u00eatre des pleurs, de l\u2019irritabilit\u00e9, de la tristesse, une inqui\u00e9tude excessive, le retour du pipi au lit, des maux de ventre\u2026 Chez les adolescents cela peut \u00eatre une impulsivit\u00e9, des probl\u00e8mes de sommeil, des difficult\u00e9s \u00e0 se concentrer, \u00e0 \u00eatre attentif, une perte de plaisir pour les activit\u00e9s normalement appr\u00e9ci\u00e9es, des douleurs physiques \u00e9galement et le recours \u00e0 de l\u2019alcool, du tabac ou des stup\u00e9fiants. Pour les aider, il est important de parler avec eux du COVID-19, de r\u00e9pondre \u00e0 leurs questions de mani\u00e8re factuelle. Vous trouverez des fiches en ligne destin\u00e9es aux plus jeunes. Accueillez le fait qu\u2019ils se sentent en difficult\u00e9 par rapport \u00e0 cette situation et dites leur que c\u2019est normal de ressentir toutes ces \u00e9motions. Rassurez les sur leur s\u00e9curit\u00e9. Partager en famille vos strat\u00e9gies pour g\u00e9rer le stress. Tenter de mettre en place des routines scolaires et de loisirs \u00e0 la maison.<\/p>\n<p align=\"justify\">Restez flexibles sur vos attentes : ne culpabilisez pas si vos enfants passent plus de temps sur les \u00e9crans qu\u2019habituellement. Surveillez quand m\u00eame ce qu\u2019ils y regardent et le temps qu\u2019ils y passent. Si vos ados ont tendance \u00e0 s\u2019isoler ou se disputer davantage, c\u2019est peut \u00eatre leur fa\u00e7on \u00e0 eux de g\u00e9rer la situation. Parlez en avec eux. Si n\u00e9cessaire, organiser des r\u00e9unions familiales pour parler des craintes et des attentes de chacun sur les jours \u00e0 venir.<\/p>\n<p align=\"justify\">Ce que nous vivons actuellement est difficile, d\u2019autant plus que nous sommes plong\u00e9s dans l\u2019incertitude et \u00e7a les \u00eatres humains n\u2019ont jamais aim\u00e9. Rappelons nous que cette situation est temporaire et que nous avons d\u00e9j\u00e0 su nous adapter \u00e0 de nombreuses \u00e9preuves dans le pass\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nous affrontons actuellement une crise sanitaire de grande ampleur qui entra\u00eene des cons\u00e9quences majeures : m\u00e9dicales (contaminations, maladies, d\u00e9c\u00e8s, d\u00e9bordement [&hellip;]<\/p>\n","protected":false},"author":391,"featured_media":26364,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,18],"tags":[],"class_list":["post-26363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-a-la-une","category-vosges"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pr\u00e9vention confinement \u2013 mieux supporter les semaines \u00e0 venir - Remiremont Info<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vosgesinfo.fr\/remiremontinfo\/2020\/03\/prevention-confinement-mieux-supporter-semaines-a-venir\/\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Pr\u00e9vention confinement \u2013 mieux supporter les semaines \u00e0 venir - 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