tag:blogger.com,1999:blog-4079065253603002792024-03-04T21:16:23.478-08:00MCD SophrologieAnonymoushttp://www.blogger.com/profile/17360125294409399494noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-407906525360300279.post-59558336559069752602018-09-24T08:39:00.000-07:002018-09-24T08:43:24.269-07:00#PASdumatin ? Quelques conseils pour faciliter les #réveils : <a href="https://www.dailymotion.com/video/x3c2357">https://www.dailymotion.com/video/x3c2357</a>Anonymoushttp://www.blogger.com/profile/00556767288243143434noreply@blogger.com0tag:blogger.com,1999:blog-407906525360300279.post-53961269965873215492018-09-24T03:08:00.000-07:002018-09-24T08:46:13.437-07:00<span style="background-color: transparent; color: #7f7f7f; display: inline; float: none; font-family: "retina" , "arial"; font-size: 12px; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="-ms-user-select: text; clip: rect(0px, 0px, 0px, 0px); position: fixed; top: 0px; white-space: pre;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>
<span style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #7f7f7f; display: inline !important; float: none; font-family: "retina" , "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: pre; word-spacing: 0px;"> </span><a href="https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.24presse.com%2Fla_sophrologie__outil_majeur_pour_endiguer_la_hausse_des_arrets_maladies_en_entreprise_selon_le_syndicat_des_sophrologues_professionnels-9920541.html%23.W6Cxz5gFhDF.linkedin&h=AT3ntX9D8yqQQkJqDobPrg7VGutBmtHZyzPeiUmQgkACpqNSwqLX3p1AGwW9ciJfKFIe3m_-tqpXD1f1X9UeWZ7YhHUeiWaPVyh3rreXkjCeUq6oF5bKSTleWcc6_ypqOHvhV0eAW_0URurmb8ZVwH8CelcIweMOz4dB4KQRuKfjCVDa-DR_-fnFt15jB5KCftx_I3dQ7ybnDI_6xyjbvTo0w2kZkY4p344G1YagKx8Zc4ALBu9G1W4rkpNivV5d2wzN2pIH5A5bdBntLj3Fp2C4ThI-WyXvnVPyb8PKXu3DbevpNcSUkAc8GaUeqG0YLSSMCcfbm9hNmUWh-goiCW_W87JCxYcWhdNpHXSI3GVKcCp819A5V_s2msu2ofB1xauDHFdJMdVXfbZI6LTvfxytWtAxBJmMoTb9mb4ZFR-YQrU" style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #0066cc; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></a><a href="http://www.24presse.com/la_sophrologie__outil_majeur_pour_endiguer_la_hausse_des_arrets_maladies_en_entreprise_selon_le_syndicat_des_sophrologues_professionnels-9920541.html#.W6Cxz5gFhDF.linkedin" style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #0066cc; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" target="_blank">La #sophrologie sert la #prévention des risques #professionnels : et dans votre entreprise ?: </a><span style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #7f7f7f; display: inline; float: none; font-family: &quot; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: pre; word-spacing: 0px;"></span>https://dai.ly/x2pxj5x<span style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #7f7f7f; display: inline !important; float: none; font-family: "retina" , "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: pre; word-spacing: 0px;"><br /></span></span></span><a href="https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.24presse.com%2Fla_sophrologie__outil_majeur_pour_endiguer_la_hausse_des_arrets_maladies_en_entreprise_selon_le_syndicat_des_sophrologues_professionnels-9920541.html%23.W6Cxz5gFhDF.linkedin&h=AT3ntX9D8yqQQkJqDobPrg7VGutBmtHZyzPeiUmQgkACpqNSwqLX3p1AGwW9ciJfKFIe3m_-tqpXD1f1X9UeWZ7YhHUeiWaPVyh3rreXkjCeUq6oF5bKSTleWcc6_ypqOHvhV0eAW_0URurmb8ZVwH8CelcIweMOz4dB4KQRuKfjCVDa-DR_-fnFt15jB5KCftx_I3dQ7ybnDI_6xyjbvTo0w2kZkY4p344G1YagKx8Zc4ALBu9G1W4rkpNivV5d2wzN2pIH5A5bdBntLj3Fp2C4ThI-WyXvnVPyb8PKXu3DbevpNcSUkAc8GaUeqG0YLSSMCcfbm9hNmUWh-goiCW_W87JCxYcWhdNpHXSI3GVKcCp819A5V_s2msu2ofB1xauDHFdJMdVXfbZI6LTvfxytWtAxBJmMoTb9mb4ZFR-YQrU">https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.24presse.com%2Fla_sophrologie__outil_majeur_pour_endiguer_la_hausse_des_arrets_maladies_en_entreprise_selon_le_syndicat_des_sophrologues_professionnels-9920541.html%23.W6Cxz5gFhDF.linkedin&h=AT3ntX9D8yqQQkJqDobPrg7VGutBmtHZyzPeiUmQgkACpqNSwqLX3p1AGwW9ciJfKFIe3m_-tqpXD1f1X9UeWZ7YhHUeiWaPVyh3rreXkjCeUq6oF5bKSTleWcc6_ypqOHvhV0eAW_0URurmb8ZVwH8CelcIweMOz4dB4KQRuKfjCVDa-DR_-fnFt15jB5KCftx_I3dQ7ybnDI_6xyjbvTo0w2kZkY4p344G1YagKx8Zc4ALBu9G1W4rkpNivV5d2wzN2pIH5A5bdBntLj3Fp2C4ThI-WyXvnVPyb8PKXu3DbevpNcSUkAc8GaUeqG0YLSSMCcfbm9hNmUWh-goiCW_W87JCxYcWhdNpHXSI3GVKcCp819A5V_s2msu2ofB1xauDHFdJMdVXfbZI6LTvfxytWtAxBJmMoTb9mb4ZFR-YQrU</a>Anonymoushttp://www.blogger.com/profile/00556767288243143434noreply@blogger.com0tag:blogger.com,1999:blog-407906525360300279.post-80840682821394873252016-08-01T00:28:00.008-07:002016-08-01T00:35:05.143-07:00<h3 align="center" class="western" style="font-style: normal; font-variant: normal;">
<span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><b>Conseils
pratiques d’hygiène du #sommeil pour l’adaptation au #décalagehoraire (#jetlag)</b></span></span></h3>
<div align="center" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<br /></div>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<span style="font-family: "calibri" , sans-serif;">Le « jet lag » caractérise le
décalage qui touche ceux qui prennent l’avion et franchissent
plusieurs fuseaux horaires. Les effets sont d’autant plus sévères
que le vol se fait vers l’est et que le nombre de fuseaux traversés
est important. </span>
</div>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<br /></div>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<span style="font-family: "calibri" , sans-serif;"><b><span style="color: #38761d;">Pour faire face à cette
désynchronisation, on peut conseiller :</span> </b></span>
</div>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<br /></div>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
❍ <span style="font-family: "calibri" , sans-serif;">Mettre sa montre à l’heure
d’arrivée dès son entrée dans l’avion</span></div>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
❍ <span style="font-family: "calibri" , sans-serif;">B</span><span style="font-family: "calibri" , sans-serif;">ien
s’hydrater</span></div>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
❍ <span style="font-family: "calibri" , sans-serif;">Éviter</span><span style="font-family: "calibri" , sans-serif;">
la prise d’alcool</span></div>
<ul>
<div align="justify" style="border: none; margin-bottom: 0cm; padding: 0cm;">
<span style="font-variant: normal;"><span style="color: black;">❍ <span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Être</span></span></span></span></span></span><span style="color: black;"><span style="font-variant: normal;"><span style="color: black;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">
reposé avant le départ</span></span></span></span></span></span></div>
<div align="justify" style="border: none; margin-bottom: 0cm; padding: 0cm;">
<span style="font-variant: normal;"><span style="color: black;">❍ </span></span><span style="font-family: "calibri" , sans-serif;"><span style="font-variant: normal;"><span style="color: black;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">E</span></span></span></span></span><span style="font-variant: normal;"><span style="color: black;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">ssaye</span></span></span></span></span><span style="font-variant: normal;"><span style="color: black;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">r</span></span></span></span></span><span style="font-variant: normal;"><span style="color: black;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">
de dormir pendant le vol. Dormir, par 24h, un total d’heures
équivalent à ce que l’on dort habituellement </span></span></span></span></span></span></div>
<li><div align="justify" style="border: none; font-style: normal; font-variant: normal; font-weight: normal; margin-bottom: 0cm; padding: 0cm;">
</div>
</li>
</ul>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<span style="color: #38761d;">
❍ </span><span style="color: #38761d; font-family: "calibri" , sans-serif;"><b>lors d’un voyage vers
l’est :</b></span></div>
<ul>
<li><div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<span style="font-family: "calibri" , sans-serif;">vous allez dans le sens où le
soleil se lève et vous devez donc avancer votre horaire de coucher
(et de lever). </span>
</div>
<li><div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<span style="font-family: "calibri" , sans-serif;">Après votre arrivée, l’exposition
à la lumière du jour sera à privilégier le matin ainsi qu’un
jogging ou du sport. </span>
</div>
<li><div align="justify" style="border: 1px solid #dddddd; font-weight: normal; margin-bottom: 0cm; padding: 0.05cm;">
<span style="font-family: "calibri" , sans-serif;">Le port de lunettes de soleil
l’après-midi ainsi qu’une douche fraîche le soir avant de
dormir vous permettront une meilleure adaptation. </span>
</div>
</li>
</li>
</li>
</ul>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<br /></div>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<span style="color: #38761d;">
❍ </span><span style="color: #38761d; font-family: "calibri" , sans-serif;"><b>lors d‘un voyage vers
l'ouest :</b></span></div>
<ul>
<li><div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<span style="font-family: "calibri" , sans-serif;">vous allez dans le sens où le
soleil se couche et vous devez donc retarder votre horaire de
coucher (et de lever). </span>
</div>
<li><div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<span style="font-family: "calibri" , sans-serif;">Après votre arrivée, favorisez
l'exposition à la lumière du jour dans l’après-midi. Pour cette
raison, si le soleil est très fort dans la matinée, le port de
lunettes de soleil vous est recommandé le matin. </span>
</div>
<li><div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
<span style="font-family: "calibri" , sans-serif;">Faire un jogging ou du sport en fin
d'après-midi ou en soirée et prendre une douche chaude pour «
tenir » le soir vous permettront aussi une meilleure adaptation ; </span>
</div>
</li>
</li>
</li>
</ul>
<div align="justify" style="border: 1px solid #dddddd; margin-bottom: 0cm; padding: 0.05cm;">
</div>
<ul>
<div align="justify" style="font-style: normal; font-variant: normal; font-weight: normal;">
<span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;">En
cas de vol transméridien supérieur à cinq heures, le phénomène
de décalage horaire produit une désynchronisation plus ou moins
persistante sur les différents rythmes internes :</span></span></span></div>
<li><div align="justify" style="border: none; font-style: normal; font-variant: normal; font-weight: normal; margin-bottom: 0cm; padding: 0cm;">
<span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;">-
Cycle sommeil-éveil : re-cadrage en 2 jours</span></span></span></div>
<li><div align="justify" style="border: none; font-style: normal; font-variant: normal; font-weight: normal; margin-bottom: 0cm; padding: 0cm;">
<span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;">-
Température du corps : re-cadrage en une semaine</span></span></span></div>
<li><div align="justify" style="border: none; font-style: normal; font-variant: normal; font-weight: normal; margin-bottom: 0cm; padding: 0cm;">
<span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;">-
Sécrétion du cortisol : recadrage en 15 - 20 jours.</span></span></span></div>
</li>
</li>
</li>
</ul>
<div>
</div>
<div align="justify" style="border: none; margin-bottom: 0cm; padding: 0cm;">
</div>
<div>
</div>
<div align="justify" style="border: none; margin-bottom: 0cm; padding: 0cm;">
<span style="font-variant: normal;"><span style="font-family: "calibri" , sans-serif;"><span style="color: #38761d; font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">Si
vous séjournez à votre point de destination </span></span></span></span></span><strong><span style="font-variant: normal;"><span style="font-family: "calibri" , sans-serif;"><span style="color: #38761d; font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">pendant
plus de quelques jours,</span></span></span></span></span></strong><span style="font-variant: normal;"><span style="font-family: "calibri" , sans-serif;"><span style="color: #38761d; font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;"> essayez
de convaincre votre corps de </span></span></span></span></span><span style="font-variant: normal;"><span style="font-family: "calibri" , sans-serif;"><span style="color: #38761d; font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">rester
éveillé et actif durant les heures de clarté et respectez
le plus vite possible les rythmes de repas du nouveau fuseau
horaire.</span></span></span></span></span></div>
<div>
</div>
<div align="justify" style="border: none; font-style: normal; font-variant: normal; font-weight: normal; margin-bottom: 0cm; padding: 0cm;">
</div>
<div>
</div>
<div align="justify" style="border: none; margin-bottom: 0cm; padding: 0cm;">
<span style="font-variant: normal;"><span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">L</span></span></span></span></span></span><span style="font-variant: normal;"><span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">a
sieste fait face à la somnolence diurne. Il faut savoir qu’elle
réduit très rapidement la pression de sommeil. L’expérience
montre que <span style="color: #38761d;">20 minutes de sieste peuvent permettre de compenser les
conséquences d’une nuit de </span></span></span></span></span></span></span><span style="font-variant: normal;"><span style="font-family: "calibri" , sans-serif;"><span style="color: #38761d; font-size: small;"><i><span style="font-weight: normal;">privation</span></i></span></span></span><span style="font-variant: normal;"><span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;"><span style="color: #38761d;"> de
sommeil</span>. </span></span></span></span></span></span><strong><span style="font-variant: normal;"><span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">La
sieste est un outil précieux contre la somnolence diurne excessive
mais elle est (donc !) contre-indiquée en cas d’insomnie.</span></span></span></span></span></span></strong></div>
<div>
</div>
<ul>
<div align="justify" style="border: none; font-style: normal; font-variant: normal; font-weight: normal; margin-bottom: 0cm; padding: 0cm;">
<span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;">Elle
ne doit être ni trop longue, ni trop tardive. Il faut bien
connaître et respecter son mode d’emploi pour ne pas risquer de
déséquilibrer l’horloge interne.</span></span></span></div>
<div align="justify" style="border: none; font-style: normal; font-variant: normal; font-weight: normal; margin-bottom: 0cm; padding: 0cm;">
<span style="color: black;"><span style="font-family: "calibri" , sans-serif;"><span style="font-size: small;">Nb.<span style="color: #38761d;"><b>
Il faut la préférer à la grasse matinée</b></span> qui, elle, freine la
mise à l’heure de cette horloge et peut rapidement conduire à
des difficultés d’endormissement.</span></span></span></div>
</ul>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Anonymoushttp://www.blogger.com/profile/00556767288243143434noreply@blogger.com0France46.227638 2.213749000000007134.972205 -18.440547999999993 57.483070999999995 22.868046000000007tag:blogger.com,1999:blog-407906525360300279.post-24863166516703872722016-05-09T02:17:00.001-07:002016-05-09T02:17:40.197-07:00
<br />
<div align="center" class="western" style="line-height: 108%; margin-bottom: 0.28cm;">
<span style="font-size: medium;"><b>INSOMNIES ?</b></span></div>
<br />
<div align="justify" class="western" style="line-height: 108%; margin-bottom: 0.28cm;">
<a href="https://www.blogger.com/null" name="watch-description-text"></a>
Trouver le sommeil n’est pas toujours facile. Pour certains d’entre
nous, moi la première, il suffit de décider de ne penser à
rien et de tout faire pour trouver le sommeil… pour que
l’inverse se produise.</div>
<br />
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<div dir="ltr" id="Section2">
<div dir="ltr" id="Section3">
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<div align="justify" class="western">
De même, certains exercices
demandent tellement de concentration que cela maintient l'esprit
en éveil et n’arrange absolument rien. Lutter ne fait souvent
que rendre les choses encore plus difficiles.</div>
<div align="justify" class="western">
Des techniques de
respiration,
ou de cohérence cardiaque, permettent de faciliter un peu le
processus d’endormissement.</div>
</div>
</div>
</div>
</div>
</div>
<b><br /></b><br />
<b>La cohérence cardiaque en
quelques mots :</b><br />
<br />
<div dir="ltr" id="attachment_13942">
<div class="western">
<img align="bottom" alt="cohérence cardiaque" border="0" height="290" name="Image1" 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" width="400" /></div>
<div align="center" class="western">
© Dodow Team</div>
</div>
<br />
<div align="justify" class="western">
La cohérence cardiaque est une
méthode qui permet, au travers d’exercices respiratoires, de
rétablir l’équilibre entre l’état de repos et l’état
d’alerte.</div>
<br />
<div align="justify" class="western">
Sachant que</div>
<br />
<ol>
<li><div align="justify" class="western" style="margin-bottom: 0cm;">
nous
oscillions en permanence entre ces deux extrêmes;</div>
<li><div align="justify" class="western" style="margin-bottom: 0cm;">
que
la respiration est la seule fonction neurovégétative sur
laquelle il nous est possible d’agir directement et de façon plus
ou moins précise;</div>
<li><div align="justify" class="western">
que cette action a pour
conséquence de ralentir le rythme cardiaque…</div>
</li>
</li>
</li>
</ol>
<br />
<div align="justify" class="western">
La cohérence cardiaque est
probablement l’un des outils les plus efficaces pour trouver le
sommeil ou simplement se relaxer, d’où son utilisation en
sophrologie, mais aussi de la méditation de pleine conscience ou
d’autres approches de la relaxation.</div>
<br />
<div align="justify" class="western">
Dodow (<a href="http://www.dodw.com/"><span style="color: #0563c1;">www.dodow.com</span></a>)
a créé un appareil, simple et pratique, qui permet de réguler
votre respiration en focalisant votre attention sur un point
lumineux.
</div>
<br />
<div align="justify" class="western">
Ils ont également créé des supports permettant la pratique des exercices de cohérence cardiaque.</div>
<div align="justify" class="western">
<br /></div>
<div align="justify" class="western">
Je vous propose d'essayer celui-ci : <a href="https://youtu.be/l6XsF9-rTzY" rel="nofollow" target="_blank">https://youtu.be/l6XsF9-rTzY</a>. En réduisant peu à peu votre respiration, vous rééquilibrez le système nerveux autonome et retrouvez le calme physique et mental, propice au sommeil. </div>
<div align="justify" class="western">
<br /></div>
<div align="justify" class="western">
Bonne nuit :)</div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Anonymoushttp://www.blogger.com/profile/00556767288243143434noreply@blogger.com0tag:blogger.com,1999:blog-407906525360300279.post-24577170599963224822016-03-11T10:00:00.006-08:002016-03-11T10:00:44.421-08:00A l'occasion de la journée nationale du <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/sommeil?source=feed_text&story_id=167219846996730"><span aria-label="hashtag" class="_58cl">#</span><span class="_58cm">sommeil</span></a>, je présenterai <b>"les apports de la </b><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/sophrologie?source=feed_text&story_id=167219846996730"><span aria-label="hashtag" class="_58cl"><b>#</b></span><span class="_58cm"><b>sophrologie</b></span></a><b> en cas d'apnée du sommeil pendant la </b><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/grossesse?source=feed_text&story_id=167219846996730"><span aria-label="hashtag" class="_58cl"><b>#</b></span><span class="_58cm"><b>grossesse</b></span></a><b>",</b> lors de la conférence du Professeur Ouayoun - <b>vendredi 18 mars 2016 de 11h à 12h</b>, invitée par le <b>Pôle Sommeil de l'hôpital de Senlis</b>.<br />
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<br />Anonymoushttp://www.blogger.com/profile/00556767288243143434noreply@blogger.com0tag:blogger.com,1999:blog-407906525360300279.post-33301245955313180322016-03-07T03:01:00.001-08:002016-03-07T03:01:48.450-08:00<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw_IcYG4S9jxxDaeIT9ZrFMabhhd45s9dqze8OFe6zM35goteoXncYVKDllx9LNiiZTUx2x-1zv24hWM8lIQHdWIloaoEiTNEFZlmpceNYt8Jcd95DGUdj_FEC6qc_e7aqI54nXyPc3w/s1600/sophrologie-10-200x262.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw_IcYG4S9jxxDaeIT9ZrFMabhhd45s9dqze8OFe6zM35goteoXncYVKDllx9LNiiZTUx2x-1zv24hWM8lIQHdWIloaoEiTNEFZlmpceNYt8Jcd95DGUdj_FEC6qc_e7aqI54nXyPc3w/s1600/sophrologie-10-200x262.jpg" /></a></div>
<div style="text-align: justify;">
<b>Depuis 2 ans, paraît en kiosque un bimestriel : Sophrologie, Pratiques et Perspectives.</b></div>
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<br /></div>
<div style="text-align: justify;">
Découvrez la sophrologie de manière pratiques, grâce aux articles de fond dans http://www.sophrologie-pratiques.fr/ : anxiété et dépression, burn-out, phobie scolaire, préparation sportive ou exemples d'interventions en institutions... Trouvez des réponses :)</div>
<br />Anonymoushttp://www.blogger.com/profile/00556767288243143434noreply@blogger.com0tag:blogger.com,1999:blog-407906525360300279.post-8735848595722185702016-02-28T04:05:00.000-08:002016-02-28T04:05:28.784-08:00Difficultés d'endormissement ?<div class="separator" style="clear: both; text-align: center;">
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<img alt="Afficher l'image d'origine" height="173" id="il_fi" src="http://webdesobjets.fr/wp-content/uploads/2014/12/dodow-3.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="320" /></div>
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<span style="background-color: white; color: #444444; font-size: 14.6667px; line-height: 20.8267px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="background-color: white; color: #444444; font-size: 14.6667px; line-height: 20.8267px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Difficultés d’endormissement ? </span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #444444; font-size: 14.6667px; line-height: 20.8267px;">Essayez </span><a href="https://www.mydodow.com/" style="background-color: white; color: blue; cursor: pointer; font-size: 14.6667px; line-height: 20.8267px;" target="_blank">https://www.mydodow.com</a><span style="background-color: white; color: #444444; font-size: 14.6667px; line-height: 20.8267px;">, basé sur les principes de la cohérence cardiaque.</span></span>Anonymoushttp://www.blogger.com/profile/17360125294409399494noreply@blogger.com0tag:blogger.com,1999:blog-407906525360300279.post-15085412883637751722016-02-28T04:03:00.001-08:002016-02-28T04:03:53.406-08:00Les bienfaits de la méditation<div class="separator" style="clear: both; text-align: center;">
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<img alt="Jon Kabat-Zinn à New York, le 25 avril 2014. (D. Dipasupil/GETTY/AFP)" class="obs-photo" height="154" itemprop="image" src="http://referentiel.nouvelobs.com/file/13939462.jpg" width="320" /></div>
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<span style="color: #3d3d3d; line-height: 22.72px; text-decoration: none;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Interview de Jon kabat Zinn, médecin fondateur du programme de réduction du stress basé sur la méditation (MBSR), à l'occasion de sa venue en France.</span></span></div>
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<span style="color: #3d3d3d; line-height: 22.72px; text-decoration: none;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="color: #3d3d3d; line-height: 20.8267px; text-decoration: none;">Pour lui, </span><b style="line-height: 20.8267px;"><span style="color: #3d3d3d; line-height: 20.8267px; text-decoration: none;">l'entreprise doit se préoccuper du bien-être de ses salariés - pour le bien de tous.</span></b> </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Pour lire l'interview en intégralité : <a href="http://tempsreel.nouvelobs.com/bien-bien/20150427.OBS8047/jon-kabat-zinn-si-vos-salaries-ne-sont-pas-heureux-vos-clients-non-plus.html" style="color: blue; cursor: pointer; font-size: 11pt; font-weight: inherit; line-height: 20.8267px;" target="_blank">http://tempsreel.nouvelobs.com/bien-bien/20150427.OBS8047/jon-kabat-zinn-si-vos-salaries-ne-sont-pas-heureux-vos-clients-non-plus.html</a></span></div>
Anonymoushttp://www.blogger.com/profile/17360125294409399494noreply@blogger.com0tag:blogger.com,1999:blog-407906525360300279.post-90295167175984921482016-02-19T07:58:00.001-08:002016-02-28T03:59:51.879-08:00Bientôt le Printemps… La saison des allergies<div class="ecxMsoNormal" style="background-color: white; color: #444444; font-family: Calibri, sans-serif; font-size: 11pt; line-height: 20.8267px; margin-bottom: 1.35em;">
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<img alt="Afficher l'image d'origine" height="282" id="il_fi" src="http://louisvandeskelde.biz/wp-content/uploads/2012/08/allergies-remede-naturel.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="426" /></div>
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<b>Avec le printemps, vient la saison des allergies.</b></div>
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La sophrologie peut aider à :</div>
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Gérer les crises</div>
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<span style="font-size: 11pt; line-height: 20.8267px;">Prévenir les angoisses hors des crises<i> (préventif)</i></span></div>
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Au moment des crises, le relâchement physique général et celui de la zone touchée par l’allergie permet à la personne de devenir actrice de son mieux-être, et donc de moins subir son état. En déplaçant l’attention sur une autre partie du corps, on diminue la perception des sensations créées par l'allergie. On peut également substituer aux sensations désagréables des sensations plus agréables <i>(par exemple, pour des yeux larmoyants et « brûlants », sensation de compresses fraîches...).</i></div>
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<b>Par l'entrainement, nous pouvons également travailler sur "l’acceptation", pour réduire les émotions négatives.</b></div>
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En dehors des crises, la sophrologie permet d'anticiper les crises pour se préparer à les vivre autrement, plus sereinement. Elle permet également de renforcer les effets du traitement.</div>
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Enfin, l'entrainement sophrologique peut permettre de s’imaginer sans réaction allergique au contact de l’allergène, dans une démarche de "déprogrammation".</div>
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La sophrologie n'a rien de magique ! Pour des résultats, il faut compter plusieurs séances, et pratiquer régulièrement ses exercices entre 2 séances.</div>
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Anonymoushttp://www.blogger.com/profile/17360125294409399494noreply@blogger.com0