8 façons d’arrêter de trop réfléchir et de trouver la paix dans le moment présent

Nous faisons tous de notre mieux pour rester positifs, mais parfois nous pouvons glisser dans un schéma de pensées négatives qui peuvent semer le chaos dans notre vie. Il peut nous arriver de nous soucier de nos erreurs passées ou des contraintes et de réfléchir à la façon dont celles-ci pourraient conduire à des résultats négatifs dans le futur. Il peut nous arriver d’être obsédés ou de sur-analyser les expériences et les interactions régulières, lire en elles des choses qui ne sont pas vraiment là. Dès que quelque chose de négatif se produit, nous l’associons à toutes les mauvaises choses qui sont arrivées dans notre vie et nous commençons à nous sentir misérables. Il nous arrive même d’être anxieux et d’être incapables de prendre du recul pour tout ce qui pourrait mal tourner.

Si vous avez souvent ce sentiment, vous êtes ce que les psychologues appellent un ruminateur, ou quelqu’un qui réfléchit beaucoup trop, et cette façon de penser peut être dangereuse pour votre santé. Des psychologues ont constaté que trop réfléchir peut nuire au comportement humain, et peut provoquer de l’anxiété et une dépression, surtout chez les femmes, qui ruminent beaucoup plus que les hommes sur le stress et les déceptions.

De nombreuses personnes qui réfléchissent trop sont adorables, intelligentes, accordent de l’importance aux relations et prennent bien soin des personnes qui font partie de leur vie. Malheureusement elles repoussent ces mêmes personnes qui s’inquiètent ou qui cherchent un soutien et à être rassurées, car elles peuvent devenir obsessionnelles, anxieuses, déprimées et négatives. Il ne s’agit pas d’un interrupteur dans le cerveau que l’on peut éteindre, mais plutôt d’un schéma qui nécessite un engagement et du travail pour se reprendre en main. Voici quelques conseils pour savoir comment arrêter de trop penser et trouver la paix dans l’instant présent.

1. Acceptez que vous avez un problème en réfléchissant trop

La première étape pour guérir est de reconnaître que vous avez un problème. Si vous avez l’impression de ne pas pouvoir sortir de votre tête et que trop réfléchir vous empêche de vivre une vie heureuse, de prendre des décisions, de faire avancer les choses ou de créer des liens profonds, alors vous avez un problème. Si vous sombrez dans la négativité et la dépression quand une mauvaise chose se produit, vous avez un problème. Si votre peur de l’avenir vous empêche de profiter du présent, vous avez un problème. Si vous pratiquez la politique de l’autruche ou que vous niez cette réalité, ça ne fera qu’empirer la situation. Si vous n’êtes pas sûr d’avoir un problème, demandez à vos amis et à vos proches d’être honnêtes avec vous, car en général ce sont eux qui le verront même si vous ne pouvez pas le voir.

2. Pardonnez-vous: notre cerveau est programmé de cette façon

Une fois que vous avez admis que vous réfléchissez trop, pardonnez-vous, parce que le cerveau est en fait programmé pour une tendance naturelle à trop réfléchir. Selon la psychologue Susan Nolen-Hoeksema, la principale experte dans ce domaine, « l’organisation de notre cerveau est configurée pour trop réfléchir » car nos pensées et nos souvenirs sont intrinsèquement entremêlés, pas compartimentés. Ainsi, lorsque les facteurs de stress sont déclenchés ou que vous entrez dans une phase de mauvaise humeur, cela peut provoquer une « avalanche » de pensées négatives qui n’ont rien à voir avec l’élément déclencheur d’origine de la mauvaise humeur. Nolen-Hoeksema donne l’exemple de « quand un mauvais rendement au travail vous fait repenser à votre tante qui est décédée l’année dernière. »

De plus, quand quelque chose se passe mal ou que quelqu’un a des sentiments négatifs, il est plus susceptible de penser à des choses négatives et également de voir des connexions (qui peuvent ne pas exister en fait) entre tous les mauvais événements qui ont eu lieu dans sa vie. Plus cela se produit, plus l’individu a tendance à suivre le schéma de pensée dans l’avenir.

Même si le cerveau peut être programmé pour faire ces associations, une fois que vous en prendrez conscience vous pourrez commencer à résoudre le problème.

3. Respirez plus

Si notre cerveau est programmé dans cette « toile d’araignée interconnectée » où un mauvais événement peut déclencher un raz de marée d’associations négatives de pensées, comment pouvons-nous rompre avec ce schéma?

La première chose et la plus simple à faire est de RESPIRER. Respirer va vous détendre, vous calmer, vous connecter à l’instant présent, et vous relier à la Terre Mère. Cela paraît tellement simple mais souvent quand notre esprit commence à s’envoler dans la mauvaise direction, nous devenons maniaques et frénétiques quand nous avons besoin de détendre notre corps et notre esprit.

Allongez-vous, prenez une longue inspiration de deux secondes par le nez, et expirez par la bouche pendant quatre secondes. Ce mode de respiration augmente le taux d’oxygène dans le sang, ce qui peut détendre le corps et calmer la réponse du système surrénal aux pensées obsessionnelles. Faites-le pendant 10 minutes ou jusqu’à ce que les pensées excessives diminuent.

4. Parlez moins

Les nombreuses personnes qui réfléchissent trop, surtout la population féminine, ne peuvent pas s’empêcher de vouloir « extérioriser » lorsqu’elles sont stressées ou inquiètes. Bien que parler de ses inquiétudes peut parfois aider, cela empire les choses en général, surtout si la personne à qui vous parlez pense également trop, et vous passerez tout votre temps à sur-analyser et à disséquer chaque détail de chaque problème négatif dans votre vie. Vous pourriez finir par tomber dans une frénésie de négativité et vous sentir en plus en colère après la conversation.

Ce genre de co-rumination, où deux ruminateurs se réunissent pour trop réfléchir sur leur vie, peut les faire sombrer dans encore plus de négativité et de stress. Par exemple, des recherches ont découvert une association entre la co-rumination entre amies et l’augmentation de cortisol, l’hormone du stress.
Si vous ressentez vraiment le besoin d’exprimer vos problèmes, vous pouvez toujours les noter pour les effacer de votre esprit et vous pourrez peut-être réaliser que vos problèmes peuvent paraître stupides quand vous vous relirez.

5. Soyez actif et productif

Que devriez-vous faire au lieu de parler? Eh bien, vous savez déjà qu’il faut respirer pour calmer le corps et l’esprit, mais parfois vous voulez juste faire évacuer cette énergie! Dans ce cas, il peut être incroyablement bénéfique de faire quelque chose de physique, par exemple vous pouvez aller faire une marche rapide, jouer avec votre animal de compagnie ou avec vos enfants, faire du yoga, faire du sport, nager, ou courir. Les activités qui sont à la fois mentalement et physiquement captivantes sont les meilleures, car elles demandent une implication suffisante pour vous sortir de vos schémas de pensées obsessionnelles et vous mettre dans un état de flux.

En plus des exercices physiques, les activités captivantes qui stimulent le cerveau peuvent également être efficaces pour réorienter les schémas de pensées obsessionnelles. Jouer aux cartes, apprendre une langue, ou jouer à tous les différents types de jeux peut être une bonne diversion pour se vider l’esprit. Ou vous pouvez toujours apprendre un nouveau passe-temps, faire de l’art, dessiner, peindre ou faire de l’artisanat, comme fabriquer des bijoux, des vêtements, des capteurs de rêves, des extensions de cheveux, vraiment tout ce que vous voulez. Vous risquez même de vous découvrir un talent caché, ou pouvoir commencer une nouvelle carrière ou rencontrer de nouvelles personnes grâce à ça.

6. Pratiquez la pleine conscience

Très souvent les personnes qui pensent trop ont beaucoup de mal à vivre dans l’instant présent. L’instant présent ne reçoit pas l’attention et l’amour qu’il mérite à cause des échecs du passé et de la peur de l’avenir. Lao Tseu a dit « Si vous êtes déprimé, vous vivez dans le passé. Si vous êtes anxieux, vous viez dans le futur. Si vous êtes en paix, vous vivez dans le présent. » Alors, comment pouvons-nous vivre en paix dans le moment présent?

Bien, nous avons déjà parlé de certaines stratégies qui peuvent vous aider à calmer votre esprit et vous relier à l’instant présent, y compris la respiration, parler moins, faire des efforts physiques et d’autres activités qui aident à rediriger l’attention et à amener dans un état d’énergie circulaire. Mais l’une des meilleures choses à faire est de pratiquer la pleine conscience, une forme de méditation où vous vous concentrez sur le moment présent sans jugement. Quand les pensées obsessionnelles préoccupantes se manifestent, reconnaissez-les, puis laissez-les partir, libérez-les énergétiquement et videz votre espace. Vous pouvez apprendre les techniques de méditation consciente comme la méditation transcendantale, ou si vous avez du mal à le faire par vous-même demandez des conseils à quelqu’un qui pratique la thérapie cognitive basée sur la pleine conscience.

7. Abandonnez-vous à l’univers

Lorsque nous nous inquiétons, nous espérons principalement contrôler le flux de la vie parce que nous sommes attachés au résultat d’une situation. Nous voulons que les choses se passent d’une certaine manière, et nous sommes terrifiés à l’idée que les choses puissent mal tourner ou que de mauvaises choses puissent se produire. En réalité, nous avons peu ou pas de contrôle sur le déroulement des événements de la vie, du moins pas du point de vue conscient que notre inquiétude aura un impact imminent sur le résultat que nous désirons. Donc nous pouvons nous inquiéter ou bien accepter la situation et laisser aller notre attachement aux résultats. L’univers est bien plus vieux et plus sage que nous, et au lieu d’avoir des préoccupations obsessionnelles, nous pouvons lâcher prise et avec l’amour et la confiance, nous abandonner à l’univers.

S’abandonner ne signifie pas renoncer, cela signifie simplement que vous êtes prêt à vous laisser guider par le courant, au lieu d’essayer de nager à contre sens et de vous heurter à plusieurs reprises contre les rochers. L’abandon est une forme de libération et une forme de paix, parce que cela signifie que vous êtes prêt à faire confiance, que tout se passera comme ça devrait se passer :chaque chose en son temps et vous êtes exactement là ou vous devriez être. Même le concept de s’inquiéter des « bons » ou des « mauvais » résultats est incorrect de ce point de vue et ce n’est rien de plus qu’un symptôme de dualité, qui n’est qu’une illusion. Quand vous visualisez de loin le grand schéma de l’univers il n’y pas une « bonne » ou une « mauvaise » chose.

8. Rappelez-vous que vos pensées créent votre réalité

Même si nous venons de voir que « nous n’avons aucun contrôle sur le déroulement des événements dans la vie », et c’est vrai au moins pour la partie de l’esprit conscient et sa capacité à dicter les événements, nos pensées créent notre réalité avec le temps. Qui se ressemble s’assemble, et donc plus vous vous inquiétez de quelque chose,plus vous commencez à attirer l’énergie qui vous inquiète!

Nous devons être conscients de nos pensées car nos pensées ont un pouvoir, plus que nous le pensons. Si vous avez constamment peur de perdre votre emploi, vous augmentez réellement la probabilité de vous faire licencier. De même que si vous avez peur de contracter une maladie mortelle ou une affection: plus vous envoyez d’énergie dans cette direction, plus vous avez de chances de donner inconsciemment la permission à votre corps de manifester cette affection.

Vous voulez créer une vie heureuse, trouver la paix dans l’instant présent? Si oui, vous avez tous les outils pour en faire une réalité en étant conscient et présent dans vos pensées. Vous avez également tous les outils pour créer une vie d’inquiétudes et de négativité, si vous continuez à trop réfléchir et à être obsédé par les événements négatifs. Le choix vous appartient!

Via: Les moutons rebelles

Comments

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