{"id":2935,"date":"2021-06-16T15:45:41","date_gmt":"2021-06-16T13:45:41","guid":{"rendered":"https:\/\/www.psy.link\/blog\/?p=2935"},"modified":"2026-02-13T12:08:19","modified_gmt":"2026-02-13T11:08:19","slug":"les-comportements-anti-stress-essentiels","status":"publish","type":"post","link":"https:\/\/www.psy.link\/blog\/2021\/06\/16\/les-comportements-anti-stress-essentiels\/","title":{"rendered":"Les comportements anti-stress essentiels"},"content":{"rendered":"\n<p>Article \u00e9crit par Anne-Claire Leterme, psychologue form\u00e9e aux TCC, Docteure en psychologie clinique, sp\u00e9cialiste en stress et anxi\u00e9t\u00e9. Elle est notre experte en m\u00e9thodes anti-stress.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">La pratique d\u2019une activit\u00e9 physique, c&rsquo;est anti-stress&nbsp;<\/h2>\n\n\n\n<p>Les avantages de la pratique d\u2019une activit\u00e9 physique et sportive sont maintenant reconnus tant d\u2019un point de vue physiologique que d\u2019un point de vue psychologique. Des \u00e9tudes d\u00e9montrent que l\u2019activit\u00e9 physique et sportive est associ\u00e9e \u00e0 une importante r\u00e9duction des \u00e9tats d\u00e9pressifs et anxieux et \u00e0 une augmentation du bien-\u00eatre dans la population g\u00e9n\u00e9rale. Ses effets dans le domaine de la sant\u00e9 mentale sont si forts que quelques auteurs la consid\u00e8rent m\u00eame comme un processus psychoth\u00e9rapeutique \u00e0 part enti\u00e8re.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-stretch has-ast-global-color-4-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--20);padding-right:var(--wp--preset--spacing--20);padding-bottom:var(--wp--preset--spacing--20);padding-left:var(--wp--preset--spacing--20)\">\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-6c531013 wp-block-group-is-layout-flex\">\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" width=\"400\" height=\"600\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2025\/11\/9.png\" alt=\"\" class=\"wp-image-14284\" style=\"width:170px;height:auto\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2025\/11\/9.png 400w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2025\/11\/9-200x300.png 200w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-uagb-call-to-action uagb-block-4806f25e wp-block-button\"><div class=\"uagb-cta__wrap\"><h2 class=\"uagb-cta__title\"><strong>Trouvez un psychologue TCC qualifi\u00e9 pr\u00e8s de chez vous<\/strong><\/h2><p class=\"uagb-cta__desc\">L\u2019annuaire national Psy.link regroupe des praticiens form\u00e9s et v\u00e9rifi\u00e9s, disponibles rapidement.<\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.psy.link\/psychologues-tcc\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_blank\" rel=\"noopener noreferrer\">\ud83d\udd0e Consulter l\u2019annuaire<\/a><\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p>Par activit\u00e9 physique et sportive, on entend tout mouvement produit par les muscles qui produit une d\u00e9pense \u00e9nerg\u00e9tique. Cela inclut non seulement l\u2019activit\u00e9 sportive d\u2019intensit\u00e9 \u00e9lev\u00e9e pendant une p\u00e9riode tr\u00e8s courte (faire un sprint, sauter \u00e0 la corde), ou mod\u00e9r\u00e9e (faire un footing, nager, se promener, marcher, faire du v\u00e9lo), mais aussi toute activit\u00e9 de loisir et m\u00eame des travaux au foyer.&nbsp;<\/p>\n\n\n\n<p>Plus de la moiti\u00e9 de la population dans les pays occidentaux est s\u00e9dentaire.&nbsp;Pourtant, pas besoin d\u2019\u00eatre un sportif de haut niveau pour tirer des b\u00e9n\u00e9fices de l\u2019activit\u00e9 physique et sportive. La pratique de la marche mod\u00e9r\u00e9e pendant plusieurs semaines est efficace pour am\u00e9liorer l\u2019humeur, diminuer le stress et am\u00e9liorer la qualit\u00e9 du sommeil.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"441\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/bruce-mars-HHXdPG_eTIQ-unsplash.jpg\" alt=\"\" class=\"wp-image-2950\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/bruce-mars-HHXdPG_eTIQ-unsplash.jpg 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/bruce-mars-HHXdPG_eTIQ-unsplash-300x207.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Les recommandations anti-stress&nbsp;<\/h3>\n\n\n\n<p>La soci\u00e9t\u00e9 am\u00e9ricaine de m\u00e9decine du sport et la soci\u00e9t\u00e9 am\u00e9ricaine de cardiologie recommande 30 minutes d\u2019activit\u00e9 physique mod\u00e9r\u00e9 sur 5 jours de la semaine ou bien 20 minutes d\u2019activit\u00e9 intense sur 3 jours. L\u2019activit\u00e9 physique est \u00e0 privil\u00e9gier le matin.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">L\u2019effet de l\u2019activit\u00e9 physique sur notre biologie int\u00e9rieure<\/h3>\n\n\n\n<p>Au niveau physiologique, la production d\u2019endorphines, du fait de leur importance dans la r\u00e9gulation des \u00e9motions et dans la perception de la douleur, aurait une influence positive sur l\u2019humeur et l\u2019anxi\u00e9t\u00e9. L\u2019augmentation de la temp\u00e9rature corporelle apr\u00e8s l\u2019activit\u00e9 physique a \u00e9galement \u00e9t\u00e9 consid\u00e9r\u00e9e comme responsable de la diminution de l\u2019anxi\u00e9t\u00e9. Au niveau biochimique, les b\u00e9n\u00e9fices de l\u2019activit\u00e9 physique seraient associ\u00e9s \u00e0 une augmentation des neurom\u00e9diateurs chimiques c\u00e9r\u00e9braux (par exemple : la dopamine, la noradr\u00e9naline, la s\u00e9rotonine). Ainsi l\u2019activit\u00e9 physique pourrait par ce processus agir sur le bien-\u00eatre. Pratiquer une activit\u00e9 intense sur une courte dur\u00e9e augmente l\u2019oxyg\u00e8ne dans le cerveau.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">L\u2019effet de l\u2019activit\u00e9 physique sur le mental<\/h3>\n\n\n\n<p>Il est probable que l\u2019effet de l\u2019activit\u00e9 physique sur la d\u00e9pression et l\u2019anxi\u00e9t\u00e9 soit le r\u00e9sultat d\u2019une augmentation de la sensation de ma\u00eetrise de soi et du sentiment d\u2019auto-efficacit\u00e9. L\u2019am\u00e9lioration de l\u2019image corporelle, de l\u2019estime de soi et des relations sociales pourrait \u00e9galement expliquer ces effets b\u00e9n\u00e9fiques.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bien dormir, c&rsquo;est anti-stress<\/h2>\n\n\n\n<p>A\u00e9rez r\u00e9guli\u00e8rement votre chambre et garder une temp\u00e9rature entre 18 et 20 degr\u00e9s.&nbsp;<\/p>\n\n\n\n<p>\u00ab&nbsp;7H25. C\u2019est l\u2019heure du caf\u00e9. Vous d\u00e9cidez de le pr\u00e9parer bien fort et d\u2019en prendre plusieurs, histoire d\u2019\u00eatre bien en forme pendant la journ\u00e9e. Ainsi que deux verres de jus d\u2019orange pour la vitamine C&nbsp;\u00bb&nbsp;\u00ab&nbsp;10H. Une petite cigarette&nbsp;\u00bb \u00ab&nbsp;11h. 3-4 biscuits.&nbsp;\u00bb \u00ab&nbsp;15h. Cigarette&nbsp;\u00bb \u00ab&nbsp;16H00. Encore deux petits caf\u00e9s&nbsp;\u00bb. \u00ab&nbsp;17h. Un ou deux petits verres entre amis&nbsp;\u00e0 la maison \u00bb.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"434\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/tania-mousinho-mjjM5DFEGaY-unsplash.jpg\" alt=\"\" class=\"wp-image-2951\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/tania-mousinho-mjjM5DFEGaY-unsplash.jpg 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/tania-mousinho-mjjM5DFEGaY-unsplash-300x203.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p>Certaines substances sont stimulantes (caf\u00e9ine, nicotine&#8230;) d\u2019autres s\u00e9datives (alcool, drogues) et d\u2019autres entrainent un effet de plaisir (grignotage, tabac&#8230;). Certaines personnes ont recours \u00e0 ces substances pour diminuer leur stress, leur anxi\u00e9t\u00e9, leur fatigue ou leur \u00e9tat d\u00e9pressif. Leurs consommations activent le circuit de la r\u00e9compense et sont donc efficaces \u00e0 court terme. Or, le probl\u00e8me est qu\u2019elles entrainent un cercle vicieux addictif et \u00e0 long terme, non seulement l\u2019effet b\u00e9n\u00e9fique diminue mais en plus l\u2019effet est n\u00e9faste pour la sant\u00e9.&nbsp;<\/p>\n\n\n\n<p>Attention donc \u00e0 ne pas trop en consommer. Vous pouvez trouver ces effets recherch\u00e9s dans d\u2019autres activit\u00e9s (exercices de relaxation si vous \u00eates stress\u00e9s, engagement dans des activit\u00e9s plaisantes, m\u00e9ditation en pleine conscience&#8230;), qui sont anti-stress et permettent la r\u00e9cup\u00e9ration.<\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\"><div class=\"wp-block-group__inner-container\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-uagb-container uagb-layout-grid uagb-block-6588ff3e alignfull uagb-is-root-container\">\n<div class=\"wp-block-uagb-container uagb-block-22367a12\">\n<div class=\"wp-block-uagb-call-to-action uagb-block-0bd688a4 wp-block-button\"><div class=\"uagb-cta__wrap\"><h3 class=\"uagb-cta__title\"><strong>Prenez rendez-vous avec un psychologue TCC v\u00e9rifi\u00e9<\/strong><\/h3><p class=\"uagb-cta__desc\">Des psychologues form\u00e9s, disponibles rapidement, pour une prise en charge efficace d\u00e8s la premi\u00e8re s\u00e9ance.<\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.psy.link\/psychologues-tcc\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_self\" rel=\"noopener noreferrer\">\ud83d\udc49 Trouver un psychologue TCC maintenant<\/a><\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hypnotiques<\/h3>\n\n\n\n<p>Les fran\u00e7ais sont parmi les premiers consommateurs d\u2019hypnotiques. Parfois cela peut aider, mais ils engendrent un \u00e9tat de d\u00e9pendance et peuvent \u00e9galement \u00eatre un facteur d\u2019entretien de l\u2019insomnie, notamment en raison de l\u2019effet rebond qu\u2019ils peuvent induire \u00e0 l\u2019arr\u00eat du traitement. Il faut donc privil\u00e9gier les techniques non-m\u00e9dicamenteuses.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sieste&nbsp;?<\/h3>\n\n\n\n<p>Si vous n\u2019avez pas dormi suffisamment, il peut \u00eatre utile de faire une sieste dans la journ\u00e9e. Elle favorise la r\u00e9cup\u00e9ration, aide \u00e0 \u00eatre plus efficace et plus concentr\u00e9. La sieste doit \u00eatre courte et pas trop tardive. On peut m\u00eame parler de \u00ab&nbsp;micro-sieste&nbsp;\u00bb, puisqu\u2019elle ne doit pas exc\u00e9der 20 minutes. En effet, nous devons rester en phase de sommeil l\u00e9ger. Or, si nous entrons dans un sommeil profond, nous risquons d\u2019avoir du mal \u00e0 \u00ab&nbsp;refaire surface&nbsp;\u00bb. Aussi, faire une sieste trop longue risque de perturber le sommeil de la nuit suivante. La micro-sieste est \u00e0 pr\u00e9f\u00e9rer en d\u00e9but d\u2019apr\u00e8s-midi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Relaxation, anti-stress<\/h3>\n\n\n\n<p>Vous pouvez soit vous allonger ou rester assis. Fermez les yeux, et respirer en pleine conscience permet de d\u00e9connecter. En effet, cet \u00e9tat de conscience peut induire un ralentissement des ondes c\u00e9r\u00e9brales. Des exercices d\u2019autohypnose peuvent aider.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/sage-friedman-HS5CLnQbCOc-unsplash.jpg\" alt=\"\" class=\"wp-image-2952\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/sage-friedman-HS5CLnQbCOc-unsplash.jpg 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/sage-friedman-HS5CLnQbCOc-unsplash-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Repas \u00e9quilibr\u00e9s<\/h2>\n\n\n\n<p>Il est important de favoriser une alimentation \u00e9quilibr\u00e9e. Prenez vos repas toujours \u00e0 la m\u00eame heure. La r\u00e9gularit\u00e9 est importante. Afin de manger vari\u00e9, organisez vos repas en avance. Un repas doit \u00eatre compos\u00e9 de l\u00e9gumes, de prot\u00e9ines et des f\u00e9culents.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"436\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/brooke-lark-jUPOXXRNdcA-unsplash.jpg\" alt=\"\" class=\"wp-image-2953\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/brooke-lark-jUPOXXRNdcA-unsplash.jpg 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2021\/06\/brooke-lark-jUPOXXRNdcA-unsplash-300x204.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p>Pensez \u00e0 ne pas prendre un repas trop copieux et trop gras le soir. Cela perturbe le sommeil.&nbsp;<\/p>\n\n\n\n<p>Lisez aussi : <a href=\"https:\/\/www.psy.link\/blog\/2021\/06\/16\/alimentation-anti-stress\/\">Alimentation anti-stress, nos conseils<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Article \u00e9crit par Anne-Claire Leterme, psychologue form\u00e9e aux TCC, Docteure en psychologie clinique, sp\u00e9cialiste en stress et anxi\u00e9t\u00e9. Elle est notre experte en m\u00e9thodes anti-stress. La pratique d\u2019une activit\u00e9 physique, c&rsquo;est anti-stress&nbsp; Les avantages de la pratique d\u2019une activit\u00e9 physique et sportive sont maintenant reconnus tant d\u2019un point de vue physiologique que d\u2019un point de [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_exactmetrics_skip_tracking":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":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","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":[91],"tags":[79,5,4,7,116,62],"class_list":["post-2935","post","type-post","status-publish","format-standard","hentry","category-stress","tag-alimentation","tag-insomnie","tag-sommeil","tag-somniferes","tag-sport","tag-stress"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Les comportements anti-stress essentiels | Blog Psy.link<\/title>\n<meta name=\"description\" content=\"Avoir une activit\u00e9 physique, bien dormir et bien manger, contribuent \u00e0 une meilleure r\u00e9sistance au stress. 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