{"id":2638,"date":"2019-05-29T12:19:04","date_gmt":"2019-05-29T16:19:04","guid":{"rendered":"https:\/\/natural-womanhood.local\/?p=2638"},"modified":"2024-05-18T12:39:07","modified_gmt":"2024-05-18T17:39:07","slug":"les-suggestions-dun-therapeute-pour-faire-face-aux-sautes-dhumeur","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/fr\/a-therapists-suggestions-for-coping-with-mood-swings\/","title":{"rendered":"Suggestions d'un th\u00e9rapeute pour faire face aux sautes d'humeur"},"content":{"rendered":"

Vous est-il d\u00e9j\u00e0 arriv\u00e9 de sangloter devant une publicit\u00e9 apparemment d\u00e9chirante pour la revoir quelques semaines plus tard et vous sentir nettement moins \u00e9mu ? Vous vous demandez pourquoi ce n'est pas aussi dramatique que dans vos souvenirs. Vous r\u00e9alisez alors que c'est probablement parce que la premi\u00e8re fois que vous avez vu la publicit\u00e9, c'\u00e9tait quelques jours avant vos r\u00e8gles. Cela signifie que vos hormones ont pu jouer un r\u00f4le dans la fa\u00e7on dont la publicit\u00e9 vous a affect\u00e9e.<\/p>\n

Qu'il s'agisse de PMS<\/a> es femmes se sentent souvent plus \u00e9motives et en larmes \u00e0 l'approche de leurs r\u00e8gles, mais cela peut se manifester \u00e0 des moments inattendus et \u00eatre frustrant. Des situations qui ne d\u00e9clencheraient normalement pas ces \u00e9motions deviennent des paratonnerres pour une \u00e9motivit\u00e9 accrue. Pour compliquer encore les choses, il arrive souvent que vous ne vous rendiez pas compte que ces \u00e9motions intenses sont probablement dues \u00e0 l'\u00e9volution de vos hormones \u00e0 ce moment-l\u00e0 et que vous fassiez le lien apr\u00e8s coup (lorsqu'il est trop tard pour prendre des mesures pour g\u00e9rer vos \u00e9motions), ce qui peut ajouter \u00e0 ce sentiment de frustration. Heureusement, il existe des conseils utiles pour vous aider \u00e0 g\u00e9rer les crises de larmes ou les pleurs que vous ressentez pendant votre cycle.<\/p>\n

Comprendre son corps<\/h2>\n

Le fait que vos niveaux d'hormones changent avant vos r\u00e8gles peut contribuer aux changements d'humeur que vous ressentez. Par exemple, les niveaux de progest\u00e9rone<\/a> chutent juste avant le d\u00e9but des r\u00e8gles. En outre, les niveaux de s\u00e9rotonine<\/a> dans votre cerveau peut fluctuer, ce qui peut contribuer \u00e0 des changements d'humeur. (La s\u00e9rotonine est un neurotransmetteur dont on pense qu'il est li\u00e9 aux troubles de l'humeur tels que la d\u00e9pression). Avec ces changements et d'autres qui se produisent dans votre corps, votre humeur peut certainement \u00eatre affect\u00e9e. Les crises de larmes, l'irritabilit\u00e9 et d'autres \u00e9motions fortes que vous n'\u00e9prouvez pas habituellement \u00e0 d'autres moments de votre cycle.<\/p>\n

Il est important de noter que si vous avez des doutes sur le caract\u00e8re pr\u00e9occupant ou non de vos sympt\u00f4mes, il peut \u00eatre utile de consulter un professionnel de la sant\u00e9 exp\u00e9riment\u00e9.<\/p>\n

Conna\u00eetre son cycle<\/h2>\n

Prendre le temps d'\u00e9tablir un sch\u00e9ma de sympt\u00f4mes peut s'av\u00e9rer utile si vous souhaitez prendre conscience de vos \u00e9motions juste avant vos r\u00e8gles et si vous souhaitez prendre des mesures pour les g\u00e9rer. Le fait de noter vos sympt\u00f4mes au cours de chaque cycle peut vous aider \u00e0 \u00e9tablir un sch\u00e9ma de sympt\u00f4mes. Par exemple, si vous remarquez que vous vous sentez plus \u00e9motive que d'habitude, notez-le dans le tableau ou l'application que vous utilisez pour suivre votre cycle. Vous pouvez \u00e9galement noter les \u00e9v\u00e9nements ou les situations qui ont d\u00e9clench\u00e9 ces \u00e9motions. Apr\u00e8s avoir not\u00e9 ces sympt\u00f4mes pendant quelques cycles, vous pouvez regarder en arri\u00e8re et identifier les \u00e9ventuels sch\u00e9mas pr\u00e9sents. Vous pourriez constater que vous vous sentez plus \u00e9motive que d'habitude pendant les quatre jours pr\u00e9c\u00e9dant vos r\u00e8gles, par exemple.<\/p>\n

L'\u00e9tablissement d'un diagramme de votre cycle menstruel \u00e0 l'aide des m\u00e9thodes bas\u00e9es sur la connaissance de la fertilit\u00e9 (FABM) peut vous aider \u00e0 mieux pr\u00e9voir la date de vos r\u00e8gles, en particulier si vous avez tendance \u00e0 avoir des cycles irr\u00e9guliers. Apr\u00e8s avoir appris une m\u00e9thode de suivi du cycle menstruel bas\u00e9e sur la connaissance de la f\u00e9condit\u00e9 aupr\u00e8s d'un sp\u00e9cialiste de la sant\u00e9 publique, il est possible d'\u00e9tablir un diagramme. instructeur certifi\u00e9<\/a>Vous saurez comment lire les bio-signes naturels de votre corps. le moment de l'ovulation<\/a>. Bien que l'ovulation puisse \u00eatre pr\u00e9coce ou retard\u00e9e pour les personnes ayant des r\u00e8gles irr\u00e9guli\u00e8res, les r\u00e8gles commencent 14 \u00e0 16 jours apr\u00e8s l'ovulation, ce qui vous aidera \u00e0 pr\u00e9voir quand les changements d'humeur sont susceptibles de commencer.<\/p>\n

Pr\u00e9parer \u00e0 l'avance<\/h2>\n

En sachant quand vous avez tendance \u00e0 ressentir une \u00e9motivit\u00e9 accrue au cours de votre cycle, vous pouvez utiliser cette information et anticiper sur votre cycle. Vous pouvez noter dans votre tableau, votre application ou votre calendrier que vous serez plus susceptible de pleurer ou de vous sentir plus \u00e9motive les jours que vous avez identifi\u00e9s (sur la base des sympt\u00f4mes ci-dessus) pour vous rappeler de vous pr\u00e9parer \u00e0 la possibilit\u00e9 de vous sentir ainsi ces jours-l\u00e0. Cela peut vous aider \u00e0 prendre conscience de ce que vous ressentez et \u00e0 reconna\u00eetre que vous r\u00e9agissez peut-\u00eatre plus \u00e9motionnellement que vous ne le feriez normalement. Cela peut aider \u00e0 r\u00e9duire le sentiment d'\u00eatre surpris par des crises de larmes, par exemple.<\/p>\n

Pratiquer l'autocompassion<\/h2>\n

Bien qu'il soit tentant de se critiquer parce qu'on se sent \u00e9motif, le fait de s'en prendre aux changements hormonaux ne fait qu'aggraver la situation. Au lieu de cela, pensez \u00e0 vous offrir une dose suppl\u00e9mentaire d'autocompassion. Par exemple, au lieu de vous reprocher d'\u00eatre \"faible\" et de pleurer \u00e0 tout bout de champ, rappelez-vous pourquoi vous vous sentez ainsi (vous subissez un changement hormonal) et donnez-vous un peu de r\u00e9pit.<\/p>\n

Soyez indulgent avec vous-m\u00eame. Bien que cela puisse varier d'une personne \u00e0 l'autre, voici quelques exemples : consommer des divertissements \u00e9difiants et comiques (livres, magazines, films, \u00e9missions de t\u00e9l\u00e9vision, podcasts, musique, etc.) plut\u00f4t que des divertissements \u00e9motionnels ; prendre des engagements moins stressants pendant ces jours afin de prendre le temps de s'occuper de soi (prendre un bain, faire quelques \u00e9tirements l\u00e9gers, aller se promener avec un ami) ; ou v\u00e9rifier avec soi-m\u00eame plusieurs fois par jour pour \u00e9valuer sa situation \u00e9motionnelle (par exemple : vous sentez-vous vid\u00e9 ? Il est peut-\u00eatre temps de faire une pause). Traitez-vous avec douceur pendant cette p\u00e9riode et donnez-vous la permission de vous reposer. Vous en serez reconnaissant et beaucoup moins stress\u00e9.<\/p>\n

Autorisez-vous \u00e0 prendre du temps pour les d\u00e9cisions importantes<\/h2>\n

Un autre avantage de savoir quand vous avez tendance \u00e0 vous sentir plus \u00e9motive avant vos r\u00e8gles est que vous pouvez \u00e9viter de vous pr\u00e9cipiter pour prendre des d\u00e9cisions importantes ou avoir des conversations importantes pendant cette p\u00e9riode. Pourquoi ? Si vous \u00eates sujette aux larmes et aux crises de larmes, il peut \u00eatre difficile d'\u00e9viter de baser vos d\u00e9cisions sur ce que vous ressentez. En vous effor\u00e7ant de ne pas aborder les sujets importants de votre vie pendant cette p\u00e9riode, vous augmentez vos chances de ne pas prendre de d\u00e9cision irr\u00e9fl\u00e9chie. Votre futur vous en remerciera ! Au lieu de cela, notez que vous devez prendre une d\u00e9cision dans une semaine ou deux et mettez-la de c\u00f4t\u00e9 pour un moment o\u00f9 vous vous sentirez plus r\u00e9sistant mentalement. (L\u00e0 encore, vous pouvez vous r\u00e9f\u00e9rer \u00e0 votre dossier de sympt\u00f4mes pour savoir \u00e0 quel moment vous pourrez prendre cette d\u00e9cision).<\/p>\n

Quel que soit votre cycle unique, Le suivi de votre cycle<\/a> avec les m\u00e9thodes bas\u00e9es sur la prise de conscience de la fertilit\u00e9 est une premi\u00e8re \u00e9tape essentielle pour mieux comprendre vos sympt\u00f4mes et savoir comment y faire face.<\/p>","protected":false},"excerpt":{"rendered":"Vous est-il d\u00e9j\u00e0 arriv\u00e9 de sangloter devant une publicit\u00e9 apparemment d\u00e9chirante pour la revoir quelques semaines plus tard....","protected":false},"author":47,"featured_media":2640,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5362,5181],"tags":[5851,5455],"class_list":{"0":"post-2638","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycle-dysfunctions","8":"category-reproductive-and-menstrual-disorders","9":"tag-cycle-dysfuctions","10":"tag-pms-pmdd-depression","11":"cs-entry","12":"cs-video-wrap"},"acf":[],"yoast_head":"\nA Therapist's Suggestions for Coping With Mood Swings - Natural Womanhood<\/title>\n<meta name=\"description\" content=\"Mood swings due to PMS or your regular cycle can be draining. 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