{"id":62436,"date":"2024-06-05T15:26:30","date_gmt":"2024-06-05T13:26:30","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=62436"},"modified":"2024-06-05T15:29:42","modified_gmt":"2024-06-05T13:29:42","slug":"comment-apaiser-l-anxiete-matinale","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/bien-etre\/comment-apaiser-l-anxiete-matinale","title":{"rendered":"Comment apaiser l\u2019anxi\u00e9t\u00e9 matinale ?"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><p style=\"font-weight: 400;\">Convenons-en, se r\u00e9veiller avec de l\u2019anxi\u00e9t\u00e9 ne constitue pas la meilleure fa\u00e7on de d\u00e9buter une journ\u00e9e. Un trouble bien connu des sp\u00e9cialistes et plus fr\u00e9quemment observ\u00e9 au sein de la gent f\u00e9minine. Les femmes seraient ainsi deux fois plus touch\u00e9es que les hommes par l\u2019anxi\u00e9t\u00e9 matinale (Inserm, 2021).<\/p>\n<h2 style=\"font-weight: 400;\">Pourquoi cette anxi\u00e9t\u00e9 subie au lever\u00a0?<\/h2>\n<p style=\"font-weight: 400;\">Cette anxi\u00e9t\u00e9 matinale, d\u2019o\u00f9 vient-elle\u00a0? Une premi\u00e8re raison serait d\u2019ordre scientifique. Par nature, les femmes se montreraient plus sensibles au comportement anxieux. Ce que d\u00e9montrent des \u00e9tudes men\u00e9es, comme celle publi\u00e9e sur le site <em>Nature neuroscience<\/em> en 2023 (1). Mais d\u2019autres facteurs interviennent \u00e9galement pour expliquer cette anxi\u00e9t\u00e9 matinale. Comme un quotidien g\u00e9n\u00e9rateur de stress important. La cons\u00e9quence impliquerait la pr\u00e9sence d\u2019un taux de cortisol \u00e9lev\u00e9 au r\u00e9veil (2). Une angoisse g\u00e9n\u00e9r\u00e9e aussi par un changement majeur dans sa vie ainsi que par des troubles du sommeil, fr\u00e9quents \u00e0 la m\u00e9nopause.<br \/>\nUne consommation importante de caf\u00e9 et\/ou de soda alimenterait aussi cette anxi\u00e9t\u00e9 par la pr\u00e9sence de caf\u00e9ine aux effets d\u00e9l\u00e9t\u00e8res connus. La consommation quotidienne de caf\u00e9 r\u00e9duite \u00e0 une ou deux tasses\u00a0 serait conseill\u00e9e aux personnes d\u00e9j\u00e0 naturellement anxieuses.<\/p>\n<h2 style=\"font-weight: 400;\">Quelles r\u00e9actions adopter pour diminuer l&rsquo;anxi\u00e9t\u00e9 au lever ?<\/h2>\n<p style=\"font-weight: 400;\">Comment r\u00e9agir face \u00e0 cette anxi\u00e9t\u00e9 matinale\u00a0? Sandra Rollins, psy r\u00e9pond\u00a0: \u00ab\u00a0<em>aucune solution imm\u00e9diate n\u2019existe pour \u00e9liminer cette anxi\u00e9t\u00e9 matinale. La r\u00e9ponse au probl\u00e8me doit \u00eatre adapt\u00e9e \u00e0 sa propre personnalit\u00e9. Mais le point de d\u00e9part reste identique\u00a0: rechercher la cause de cette anxi\u00e9t\u00e9 et tenter de la traiter<\/em>.\u00a0\u00bb Rester dans son lit \u00e0 subir cette angoisse ne sert \u00e0 rien. Mieux vaut se lever et profiter d\u2019une promenade matinale. La lumi\u00e8re naturelle va alors stimuler la production de s\u00e9rotonine, l\u2019hormone du bonheur. \u00ab\u00a0<em>R\u00e9agir peut aussi se concr\u00e9tiser par des mouvements de respiration lente et profonde, avec la vision de ces bons moments qui nous attendent dans la journ\u00e9e, comme un d\u00e9jeuner avec une amie, une s\u00e9ance de sport en fin de journ\u00e9e etc.<\/em>\u00bb souligne Sandra Rollins.<br \/>\nL\u2019anxi\u00e9t\u00e9 reste souvent aliment\u00e9e par le scrolling sur le t\u00e9l\u00e9phone pos\u00e9 \u00e0 c\u00f4t\u00e9 du lit. Il convient donc d\u2019\u00e9viter la tentation de consulter le flux d\u2019infos anxiog\u00e8nes ou ses mails dans cet \u00e9tat de semi-sommeil. Mieux vaut laisser l\u2019esprit vagabonder pour lui permettre d\u2019\u00e9merger de fa\u00e7on plus sereine. Utiliser un r\u00e9veil \u00e0 l\u2019\u00e9clairage similaire \u00e0 la lumi\u00e8re naturelle peut s\u2019av\u00e9rer b\u00e9n\u00e9fique pour atteindre ce but.<\/p>\n<h2 style=\"font-weight: 400;\">Quand un avis m\u00e9dical s&rsquo;av\u00e8re-t-il n\u00e9cessaire ?<\/h2>\n<p style=\"font-weight: 400;\">\u00ab\u00a0<em>Dans la plupart des cas, une modification de ses habitudes suffit pour r\u00e9duire cette anxi\u00e9t\u00e9 et atteindre un certain l\u00e2cher-prise. Mais pour une minorit\u00e9 de personnes concern\u00e9es, l\u2019anxi\u00e9t\u00e9 matinale peut r\u00e9clamer un suivi m\u00e9dical<\/em>\u00a0\u00bb explique Sandra Rollins. Et cette angoisse g\u00e9n\u00e9rale se montre traitable. Notamment avec une th\u00e9rapie comportementale et cognitive (TCC) pour travailler sur les causes de cette angoisse et briser cet obstacle au bien-\u00eatre.<\/p>\n<p style=\"font-weight: 400;\">R\u00e9f\u00e9rences\u00a0:<\/p>\n<p><a href=\"https:\/\/www.nature.com\/articles\/s41593-023-01367-8\">https:\/\/www.nature.com\/articles\/s41593-023-01367-8<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4108290\/#:~:text=The%20high%20and%20rapidly%20increasing,mood%20and%20anxiety%20disorders%20and\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4108290\/#:~:text=The%20high%20and%20rapidly%20increasing,mood%20and%20anxiety%20disorders%20and<\/a><\/p>\n<p>\u00a9 Illustration : Shutterstock<\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>Convenons-en, se r\u00e9veiller avec de l\u2019anxi\u00e9t\u00e9 ne constitue pas la [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":62437,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-62436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-etre"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment apaiser l\u2019anxi\u00e9t\u00e9 matinale ? - Fifty &amp; Me MAGAZINE<\/title>\n<meta name=\"description\" content=\"Se r\u00e9veiller le matin avec de l&#039;anxi\u00e9t\u00e9 \u00e0 l\u2019id\u00e9e d\u2019affronter la journ\u00e9e qui s\u2019annonce. 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