{"id":7397,"date":"2020-03-04T13:59:36","date_gmt":"2020-03-04T18:59:36","guid":{"rendered":"https:\/\/natural-womanhood.local\/?p=7397"},"modified":"2024-05-18T20:57:48","modified_gmt":"2024-05-19T01:57:48","slug":"comment-la-pleine-conscience-peut-ameliorer-vos-habitudes-en-matiere-de-graphiques-reduire-le-stress-renforcer-les-femmes-2020","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/fr\/how-mindfulness-can-improve-your-charting-habits-reduce-stress-empower-women-2020\/","title":{"rendered":"Comment la pleine conscience peut am\u00e9liorer vos habitudes en mati\u00e8re de graphiques"},"content":{"rendered":"

Le suivi de votre cycle menstruel \u00e0 l'aide d'une m\u00e9thode de connaissance de la fertilit\u00e9 (MCF) est une pratique qui peut changer votre vie et vous ouvrir les yeux sur une meilleure compr\u00e9hension de votre sant\u00e9. Mais au d\u00e9but, il peut aussi y avoir des obstacles \u00e0 franchir pour mettre en place cette pratique. Si vous utilisez la m\u00e9thode sympto-thermique, vous avez peut-\u00eatre du mal \u00e0 vous rappeler de prendre votre temp\u00e9rature tous les matins ; ou si vous \u00e9tablissez un graphique avec la m\u00e9thode de prise de conscience de la fertilit\u00e9 Creighton, vous avez peut-\u00eatre du mal \u00e0 noter l'observation la plus fertile de votre journ\u00e9e.\u00a0<\/span><\/p>\n

Lorsque le moment est venu d'inscrire votre biomarqueur sur votre fiche FAM, vous vous sentez peut-\u00eatre ennuy\u00e9 et vous trouvez des excuses pour retarder l'inscription de vos observations. Il se peut que vous ayez l'impression que l'effort est trop important et que vous oubliez d'inscrire vos observations ou que vous attendiez si longtemps avant de les inscrire que vous ne vous souvenez plus de ce qu'elles \u00e9taient en r\u00e9alit\u00e9. Peut-\u00eatre redoutez-vous d'\u00e9tablir un tableau parce que vous n'avez pas confiance en votre capacit\u00e9 \u00e0 identifier les donn\u00e9es \u00e0 saisir, ou parce que vous n'aimez pas les implications qu'une observation particuli\u00e8re peut avoir sur votre sant\u00e9 ou votre relation. Peut-\u00eatre \u00eates-vous m\u00e9content que le poids de ces observations p\u00e8se sur vos \u00e9paules. Quelle qu'en soit la raison, l'\u00e9tablissement d'un tableau de bord peut susciter une foule d'\u00e9motions et de pens\u00e9es parfois n\u00e9gatives. Et si vous avez d\u00e9j\u00e0 ressenti cela, vous n'\u00eates pas seul.\u00a0<\/span><\/p>\n

Heureusement, une strat\u00e9gie souvent utilis\u00e9e en psychoth\u00e9rapie peut s'av\u00e9rer tr\u00e8s b\u00e9n\u00e9fique lorsqu'il s'agit d'\u00e9tablir une habitude coh\u00e9rente de consignation des donn\u00e9es et de traiter le stress ou l'anxi\u00e9t\u00e9 li\u00e9s \u00e0 la consignation des donn\u00e9es. Cette strat\u00e9gie s'appelle la pleine conscience.<\/span><\/p>\n

Comment la pleine conscience peut-elle aider \u00e0 \u00e9tablir un plan de fertilit\u00e9 ?<\/b><\/h2>\n

La pleine conscience<\/span><\/a> est un terme utilis\u00e9 pour d\u00e9crire la pratique consistant \u00e0 se concentrer sur ce qui se passe dans le moment pr\u00e9sent sans porter de jugement, afin d'accro\u00eetre la concentration, de r\u00e9duire le stress et d'augmenter la capacit\u00e9 \u00e0 reconna\u00eetre les pens\u00e9es, les \u00e9motions, les sensations ou les choses qui se produisent dans l'environnement. La<\/span> avantages<\/span><\/a> de la pleine conscience sont bien \u00e9tay\u00e9s par la recherche et comprennent la r\u00e9duction du stress et des \u00e9motions n\u00e9gatives tout en augmentant les \u00e9motions positives. Parmi les autres avantages, citons l'am\u00e9lioration de la concentration, des capacit\u00e9s de prise de d\u00e9cision, de l'empathie et de la qualit\u00e9 des relations.\u00a0<\/span><\/p>\n

La pratique de la pleine conscience peut \u00e9galement vous aider \u00e0 relever des d\u00e9fis sp\u00e9cifiques \u00e0 la prise de conscience de la fertilit\u00e9, notamment les associations n\u00e9gatives que vous avez avec elle, vos r\u00e9actions au processus de prise de notes ou les implications des donn\u00e9es que vous observez. Par exemple, si vous avez l'impression d'\u00eatre toujours press\u00e9 et que vous avez tendance \u00e0 ne pas faire ou saisir vos observations, prendre un moment pour pratiquer la pleine conscience peut vous aider \u00e0 vous sentir plus pr\u00e9sent et moins stress\u00e9 lorsque vient le moment de faire ou de saisir vos observations.\u00a0<\/span><\/p>\n

La pratique de la pleine conscience peut \u00e9galement am\u00e9liorer votre capacit\u00e9 \u00e0 g\u00e9rer tout stress dans votre vie qui pourrait avoir un impact sur votre capacit\u00e9 \u00e0 \u00e9tablir une bonne habitude de consignation ou qui pourrait \u00eatre un facteur de stress.<\/span> un impact n\u00e9gatif sur votre cycle<\/span><\/a>. Il a \u00e9t\u00e9 d\u00e9montr\u00e9 que les exercices de pleine conscience, tels que la respiration profonde et d'autres formes de relaxation, peuvent aider les personnes \u00e0 se sentir plus \u00e0 l'aise.<\/span> r\u00e9duire<\/span><\/a> Il r\u00e9duit les sympt\u00f4mes de l'anxi\u00e9t\u00e9, de la d\u00e9pression et de la douleur, ainsi que les sympt\u00f4mes du stress, notamment l'hypertension art\u00e9rielle et l'acc\u00e9l\u00e9ration du rythme cardiaque. Il a \u00e9galement \u00e9t\u00e9 d\u00e9montr\u00e9 qu'il am\u00e9liore la concentration et le sentiment de bien-\u00eatre.\u00a0<\/span><\/p>\n

Comment pratiquer la pleine conscience<\/b><\/h2>\n

La respiration profonde est un moyen simple de pratiquer la pleine conscience. =En utilisant un exercice simple de respiration profonde<\/span> comme celui-ci<\/span><\/a>Avec la respiration, vous pouvez activer le syst\u00e8me nerveux parasympathique de votre corps (un peu comme si vous utilisiez le frein de votre voiture), qui s'oppose \u00e0 la r\u00e9ponse de votre corps au stress (ce qui revient \u00e0 appuyer sur la p\u00e9dale d'acc\u00e9l\u00e9rateur pendant la conduite). C'est \u00e9galement un excellent moyen de commencer tout autre exercice de pleine conscience, car le fait de se concentrer sur sa respiration permet de s'ancrer imm\u00e9diatement dans le moment pr\u00e9sent.<\/span> Essayez-le !<\/span><\/a>\u00a0<\/span><\/p>\n

Un autre exercice de pleine conscience simple \u00e0 mettre en \u0153uvre consiste \u00e0 solliciter vos cinq sens. Vous pouvez le faire simplement en observant votre environnement et vous-m\u00eame tout en vous demandant : \"Qu'est-ce que je vois, j'entends, je sens, je go\u00fbte, je ressens ?\" Vous pouvez \u00e9galement faire cet exercice en m\u00e2chant du chewing-gum, en mangeant un raisin sec ou un morceau de chocolat et en vous posant ces m\u00eames questions. Parfois, le fait de se concentrer sur quelque chose de sp\u00e9cifique rend cet exercice plus facile, surtout au d\u00e9but.<\/span><\/p>\n

Une variante de cet exercice consiste \u00e0 s'asseoir tranquillement et, apr\u00e8s avoir pris quelques respirations profondes et concentr\u00e9es, \u00e0 observer ses pens\u00e9es sans les juger. Votre objectif est d'identifier et de reconna\u00eetre vos pens\u00e9es, qu'elles soient positives ou n\u00e9gatives, sans les qualifier de \"bonnes\" ou de \"mauvaises\". Cet exercice est particuli\u00e8rement b\u00e9n\u00e9fique car nous avons tendance \u00e0 qualifier les pens\u00e9es ou les \u00e9motions n\u00e9gatives de \"mauvaises\", puis \u00e0 essayer de les supprimer ou \u00e0 nous reprocher de les avoir ressenties. Cet exercice peut vous aider \u00e0 apprendre \u00e0 reconna\u00eetre les pens\u00e9es ou les \u00e9motions n\u00e9gatives afin que vous puissiez choisir la fa\u00e7on dont vous souhaitez y r\u00e9pondre.\u00a0<\/span><\/p>\n

Faire le lien entre la pleine conscience et la connaissance de la fertilit\u00e9<\/b><\/h2>\n

En pratiquant des exercices de pleine conscience, vous pouvez vous accorder le temps et l'espace n\u00e9cessaires pour reconna\u00eetre les signes de stress ou d'\u00e9motions n\u00e9gatives qui affectent votre capacit\u00e9 \u00e0 \u00e9tablir des graphiques, ainsi que les effets qu'ils peuvent avoir sur votre cycle. Une fois que vous avez remarqu\u00e9 la pr\u00e9sence de stress ou de tout autre facteur affectant vos graphiques ou votre cycle, vous avez la possibilit\u00e9 de choisir la fa\u00e7on dont vous voulez y rem\u00e9dier au lieu d'avoir l'impression que tout vous arrive comme par enchantement. De cette fa\u00e7on, la pleine conscience - comme la connaissance de la fertilit\u00e9 - vous permet de mieux ma\u00eetriser votre sant\u00e9 et votre bien-\u00eatre, ce qui est incroyablement stimulant.<\/span><\/p>\n

Lorsque cet article fait r\u00e9f\u00e9rence aux m\u00e9thodes de connaissance de la f\u00e9condit\u00e9 (FAM<\/span>), ou naturel\u00a0famille<\/span>\u00a0(PFN), il s'agit de\u00a0M\u00e9thodes fond\u00e9es sur la connaissance de la fertilit\u00e9<\/a>L'enseignement de la contraception, des m\u00e9thodes fond\u00e9es sur des donn\u00e9es probantes pour \u00e9tablir le calendrier des cycles, qui peuvent \u00eatre utilis\u00e9es comme des formes efficaces de contr\u00f4le naturel des naissances lorsqu'elles sont enseign\u00e9es par une instructrice certifi\u00e9e.<\/i><\/p>\n

Derni\u00e8re mise \u00e0 jour le 30 d\u00e9cembre 2020.<\/p>","protected":false},"excerpt":{"rendered":"L'\u00e9tablissement d'un graphique de votre cycle menstruel \u00e0 l'aide d'une m\u00e9thode de connaissance de la fertilit\u00e9 (MCF) est une pratique qui peut...","protected":false},"author":47,"featured_media":7403,"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":[5179,5308],"tags":[4104,5445,5477],"class_list":{"0":"post-7397","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fertility-awareness-methods","8":"category-learning-and-practicing-fam","9":"tag-fertility-awareness-methods","10":"tag-learn-a-method","11":"tag-what-is-charting","12":"cs-entry","13":"cs-video-wrap"},"acf":[],"yoast_head":"\nHow Mindfulness Can Improve Your Charting Habits - 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