<\/p>\n\n\n\n
Cet exercice vous aide \u00e0 passer de la partie r\u00e9active et de survie de votre cerveau (le syst\u00e8me limbique) \u00e0 votre centre de fonctionnement ex\u00e9cutif (le cortex pr\u00e9frontal). Le fait de nommer rapidement les choses permet d'activer la pens\u00e9e logique et de revenir au pr\u00e9sent.<\/p>\n\n\n\n
- Nommez 3 formes que vous voyez<\/p>\n\n\n\n
- Citez 3 couleurs autour de vous<\/p>\n\n\n\n
- Identifier 1 odeur<\/p>\n\n\n\n
- Identifier 1 son<\/p>\n\n\n\n
<\/p>\n\n\n\n
Ce mantra est un outil de r\u00e9orientation vers le moment pr\u00e9sent. Prononcez-le \u00e0 voix haute ou en silence pour ancrer votre syst\u00e8me nerveux :<\/p>\n\n\n\n
Je suis en s\u00e9curit\u00e9
Je suis dans mon lit
Je suis en s\u00e9curit\u00e9
Je suis \u00e0 la maison
Je suis en s\u00e9curit\u00e9
La famille est en s\u00e9curit\u00e9
Je suis en s\u00e9curit\u00e9
C'est ma r\u00e9alit\u00e9, ici et maintenant
Je suis en s\u00e9curit\u00e9<\/p>\n\n\n\n
<\/p>\n\n\n\n
Inspirez par le nez pendant 4 secondes, retenez votre souffle pendant 7 secondes et expirez lentement par la bouche pendant 8 secondes. Ce sch\u00e9ma aide \u00e0 r\u00e9guler le syst\u00e8me nerveux.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Respirez lentement et r\u00e9guli\u00e8rement en inspirant par le nez. \u00c0 chaque expiration, dites silencieusement un mot comme :<\/p>\n\n\n\n
- Lib\u00e9ration
- Calme
- S\u00e9curit\u00e9
- La paix<\/p>\n\n\n\n
<\/p>\n\n\n\n
\u00c0 chaque cycle respiratoire, concentrez vos pens\u00e9es sur l'un des \u00e9l\u00e9ments suivants :<\/p>\n\n\n\n
- La paix
- La vie
- Acceptation
- Gratitude<\/p>","protected":false},"excerpt":{"rendered":"
Trauma Script: Night Terrors and Nightmares 1. Grounding (Do this twice as quickly as you can, more if needed) This exercise helps you shift from the reactive, survival part of 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Grounding (Do this twice as quickly as you can, more if needed) This exercise helps you shift from the reactive, survival part of […]","_links":{"self":[{"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/posts\/30906","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/comments?post=30906"}],"version-history":[{"count":2,"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/posts\/30906\/revisions"}],"predecessor-version":[{"id":30909,"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/posts\/30906\/revisions\/30909"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/media\/30907"}],"wp:attachment":[{"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/media?parent=30906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/categories?post=30906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/recoveriq.app\/fr\/wp-json\/wp\/v2\/tags?post=30906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}