Le bonheur

3 – Exercices de réflexion efficaces pour mieux gérer mes émotions

« Soyez le changement
que vous voulez voir dans le monde. »
Ghandi

La compassion mutuelle nous permet d’évacuer les états d’âme douloureux qui peuvent entraver notre croissance. Nous avons pu apprécier l’importance de pouvoir comprendre et partager nos émotions. Si je m’apitoie sur moi c’est parce que j’ai besoin de me sentir aimé et compris. Mais, si ma détresse n’attendrit pas l’autre ? Oui ! Il est particulièrement dur de se sentir rejeté et abandonné à sa misère ; cela peut créer des liens avec l’aigreur, la colère et le défaitisme.
C’est pourquoi écouté, consolé, ou pas il est une étape à ne pas négliger : celle du recueillement qui sollicite une réflexion intime, un dialogue interne avec sa voix intérieure (lire article) .

>> Lire aussi : Se recentrer (technique)


A : Bien conduire ma réflexion …

 

Idée générale : Dans le recueillement je peux m’apaiser, repasser les évènements, rassembler des éléments nouveaux, exercer mon esprit à se ressaisir et à moins dépendre des autres pour me reprendre.

 

« Les gens sont cons, les gens sont nuls, les gens sont méchants.
– Mais vous savez, ils disent peut-être la même chose que vous. 
– AH ! Et en plus ils sont médisants ! »
Le chat de Geluk

CONSEIL : Évitons de toujours ressasser les mêmes histoires 


B : … au lieu de me victimiser, me sentir faible, offensé(e) et vindicatif(ve), je change mon existence.

L’intensité et la persistance de ma souffrance dépendent de mon attachement à des pensées inappropriées. Mes sentiments sont vecteurs de réalité. Si je persiste à vouloir être heureux malgré les contretemps de la vie, je sécrète une émanation particulière, une atmosphère composée de vibrations qui favorisent, participent à la création de circonstances heureuses. Le moment d’infortune est alors plus aisément dépassé pour se tourner en un accident de parcours … parmi tant d’autres.

À l’opposé , si je ressens une vive émotion de tristesse (ou colère, peur, …) et m’y attache, je fomente en moi et autour de moi une sphère de mélancolie défaitiste qui engendrera des évènements malheureux. On dit bien parfois : « Aujourd’hui rien ne me réussit ». Or, le mot réussir tire son origine du latin exire, sortir, dépasser ses limites.… et déclencher un heureux résultat .

ATTENTION ! Quand je me plains de façon répétées, verbalement ou mentalement, je bloque sur le mode défaitisme qui devient une réalité celle de mes tristesses qui m’enlisent dans des confusions et vers lesquelles, inconsciemment, je dirige mes pas. On s’oriente en direction de ce que l’on regarde. Sur ma responsabilité : mes choix engagent mon futur, mais aussi celui de mes proches.

>> À ce sujet visionner : Je vais là où je regarde – Vidéo de Godfriaux Christophe

Il est donc profitable de vite dépasser le stade de la frustration pour ne pas la cristalliser et donner vie à l’infortune. Si mes pensées investissent dans la tristesse, cette dernière agit fort malheureusement sur mon destin. De même, si je me visualise heureux et me détache des contraintes de la rancœur, (de l’orgueil, de l’égoïsme, de l’angoisse, …), le bonheur finit tôt ou tard par revêtir une forme concrète.

>> À lire : Le fluide, la force qui guérit, calme, change les évènements pour le mieux, c’est la volonté de Dieu


 

C : Le lâcher prise : reprendre courage c’est s’exercer à retrouver la paix en faisant un tri

♥  Être ému provient du latin emovere qui signifie au sens primitif mettre en mouvement -agiter. Or ce qui met en mouvement a du poids : « Minimis momentis maxi mae inclinationes temporum fiunt » : les grandes révolutions arrivent pas les petites causes.

 L’être ému est touché, physiquement heurté. Il n’existerait que sept émotions de base : la joie, la tristesse, la colère, la peur, la surprise, le dégoût et la honte. Ces réactions du corps répondent à un stimulus de l’environnement. Étant un contrecoup physique imprévu, pourquoi se culpabiliser en les étiquetant comme positives ou négatives ? Nos émotions peuvent apporter du bien-être ou des tensions.

 >> À ce sujet lire : https://quel-coach.fr/difference-entre-emotion-et-sentiment/

« L’émotion est fondée avant tout sur une base énergétique qui peut engendrer une grande fatigue physique. Afin de préserver l’organisme elle ne dure que quelques minutes. Une émotion se diviserait en trois temps : d’abord la charge émotionnelle, qui va libérer des hormones en lien avec la situation rencontrée ; puis la tension, c’est-à-dire le moment où le corps va chercher la réponse adéquate : réagir ou s’enfuir ? Puis enfin vient la décharge, quand le corps reprend lentement  son état normal. »

Les émotions ont besoin d’être libérées. Les sentiments sont les constructions mentales qui en découlent.

Compléments de lecture

>> Lire : https:// education.toutcomment.com/article/Quelle différence entre emotion et sentiment )

>> Lire : DOC Liste EmotionsSentiments.pdf (groupeconscientia.com)

Selon William James : « le sentiment est la perception du corps réel modifié par l’émotion »

Selon Nicholas Koreiko : « Les sentiments sont des perceptions intellectuelles et affectives actuelles qui, contrairement aux émotions, supposent un processus (une résonnance), une certaine durée et une intensité marquée. »

Il est donc inutile de blâmer nos émotions. Par contre il peut être bénéfique d’apprendre à les comprendre et à mieux les apaiser quand elles nous troublent.

 


D : Diminuer l’intensité des émotions qui nous tourmentent 

 

Témoignage

« Lors d’une discussion avec mon ami Fabio je me plaignais durement du comportement de certaines personnes de mon entourage qui persistaient à me refuser leur amitié alors que je les côtoyais tous les jours. J’étais d’autant plus frustré que je ressentais de la sympathie à leur égard.
Elles etaient fréquemment indifférentes, voire hostiles, et parfois même humiliantes, … j’étais profondément affecté par leur conduite et mon cœur meurtri était trop souvent empreint d’aigreur et de colère.
Rieur, mon ami italien me répondit en haussant les épaules :  « Lasciale bollire nel suo brodo », ce qui correspond en français à « Laisse les bouillir dans leur propre bouillon-jus ». Puis, désintéressé, il orienta la conversation sur un autre sujet … plus important pour nous deux.
Je pris alors conscience que je faisais une fixation sur ces brimades. Pourquoi devais-je me rendre malade pour une difficulté qui en fait n’était pas à ma charge. Leurs choix leur problème ! 

En plaisantant sur ma protestation, Fabio la dédramatisait. J’ai saisis la leçon ! Dès lors je vis les évènements différemment, ce qui me permet de modifier mes sentiments. Depuis ce jour je suis sorti graduellement du sentiment de la colère pour m’introduire petit à petit dans celui de la simple irritationafin de pouvoir me fondre avec soulagement dans celui de l’indifférence. »               Jacques C. de Bastia

 

« Ce ne sont pas les évènements de leur vie
qui troublent les humains »
mais les idées qu’ils se font de ces évènements.»
Epictète

>> Lire : l’intelligence émotionnelle de Goleman Daniel

Ô combien se sent-on misérable quand on réfléchit peu et agit de façon irrationnelle ! Quand je n’arrive pas à contrôler mes sentiments et que la pression monte, je risque fort de réagir de manière peu raisonnable. Mon comportement aura alors des conséquences sur mon entourage, ce qui me compliquera encore plus la vie. Alors à quoi m’auront servi ma peur et mon orgueil ? À rien de bon ! Vous conviendrez avec moi qu’il est alors préférable de tout arrêter dans les situations difficiles- conflictuelles  pour prendre le temps de se parler à soi-même. Se recentrer dans la Sagesse ( lire l’article)  avant que tout devienne insupportable et hors contrôle.

Se calmer pour interpréter raisonnablement les évènements

Avant de penser résoudre une situation conflictuelle avec des gens pénibles il est impératif de résoudre mon problème émotionnel. L’affolement est communicatif et l’indignation nourrit l’orgueil. Or l’arrogance précède la ruine. Si je ne sais pas régler ma propre détresse, comment puis-je me rendre capable de me tirer adroitement d’une situation délicate où tout peut basculer facilement si je n’agis pas adroitement. Selon-vous quelles sont les qualités requises pour user d’ingéniosité dans les relations humaines ?

Sur l’art de se parler à soi-même : Quand nous sommes surpris par une émotion nuisible il est facile, sous le coup des affects, de s’affoler et d’imaginer les choses bien pires que ce qu’elles sont réellement. Alors on râle, en brodant sur des théories vaseuses, en croyant se soulager. En fait, victime de mon agitation, mon imagination part au galop. Il est alors facile de se faire une montagne de petits accrochages, et d’alimenter le levain de la haine.  Résultat ? En m’engouffrant dans la méchanceté j’alimente mes angoisses ce qui intensifie mon découragement  … et me détache de la main protectrice de Dieu : l’Amour.

 


E : Proposition d’exercices pour se calmer par le raisonnement et la connaissance. Objectif : éviter les conflits internes et externes pour perdurer dans l’harmonie.

 

⇒ 1- On peut se recentrer :   

 >> À Lire  : Se recentrer (technique)

⇒ 2- On peut se raisonner :

Si je pense et agis de façon irrationnelle, je me sens pitoyable :

• Tout d’abord considérer que je suis le seul responsable du devenir de mes émotions .
• Est-ce que je vais permettre la personne X ou tel évènement Y me troubler et ruiner ma journée, et pire, mon avenir ?
• Quels sont mes sentiments ? Les nommer : peur, indignation, angoisse, …
• Pourquoi me font-ils souffrir et réagir si durement ? Est-ce que mon amour-propre est blessé ?
• Ma façon d’interpréter les évènements est-elle  juste (>>  Lire l’article sur la vertu de justice ) ?
• Pourquoi en suis-je arrivé là ? Est-ce que j’aurais pu évité cette situation ? Comment ?
• Quelle est la meilleure attitude à adopter pour tout remettre sur pied au plus vite ? Sans conflit résiduel ?
• Comment arrêter de râler ?

>> À Lire : Le conte des trois passoires de Socrate


F :  Apprendre à réguler l’amour-propre 

« Il n’y a rien qui puisse aimer qui ne s’aime. Ce sentiment est naturel, et à la source, non pas dans la corruption de la nature, mais dans la nature elle -même. (…) Régler l’amour-propre à tout moment. Les désordres viennent de notre aveuglement, de notre injustice qui les produit et rien n’empêche qu’on les réforme en laissant subsister ce qui vient de Dieu. (…)
Ce sont les irrégularités et les extravagances de l’amour-propre qui choquent et il y en est plusieurs auxquelles on est si accoutumé qu’on n’y fait même pas attention.
Ainsi en corrigeant cela, et ne cachant rien, on plaira également à Dieu et au monde. »

Jean La Placette,1639-1718, Nouveaux essais de morale, T. second, Google book.

>> À Lire : L’amour-propre, Jean La placette (1639-1718)

Une clef du bonheur : Je me complais à accepter le monde tel qu’il est et non pas tel que je voudrais qu’ils soit. Je sais que je contrôle peu de chose. Non ! Je ne suis pas tout-puissant !
Bien sûr, personne n’aime les mauvaises surprises de la vie, mais qui peut les éviter ?
– En apprenant à les supporter (Lire article supporter difficultés) je réduirai leur impact.
– Et puis si je cherche de la trahison et de la méchanceté je vais en trouver partout !
– J’évite de me torturer pour vivre dans l’Espérance (Lire article la vertu d’Espérance)

  >> Lire : Chance ou malchance ? Conte philosophique Chinois

Faire un tri : Bannir de mon langage intérieur et verbal les mots qui alimentent des émotions pénibles comme :  »  il faut, il doit, je veux  » , et les remplacer par  » il faudrait, il devrait, je voudrais  ».

Et si je supprimais les désespérants   » je n’en peux plus  », pour me fixer sur mes atouts et la manière de les déployer ?
Vivre dans des carcans étroits est source de frustration. Mes idées et ma façon de m’exprimer sont des outils, si je les modifie mon comportement s’adaptera à ce changement. Le but est de développer une meilleure tolérance à la frustration pour apaiser les tensions ; les miennes et celles de mon voisinage.
Par ailleurs il est bon de prendre conscience que l’agressivité n’est pas seulement verbale, elle se manifeste également dans mon comportement, et souvent même à mon insu. Apprendre ce que je me dis quand je (me) parle, c’est acquérir un contrôle grandissant sur ma relation avec moi-même et mon entourage.

M’habituer à me détacher sentimentalement de mes langueurs demande de fournir un effort !

Je ne veux plus subir mes tristesses, mes colères, mes peurs … puisque rien n’est moins aimable.
Ils creusent des fossés avec mon entourage et je décide de refuser les conflits. Alors pourquoi nourrir et fortifier ces productions du mal ? Désormais, j’emploie ma volonté à mettre tout en œuvre pour me soustraire à leur influence et aimer ce qui construit la vie : la patience, l’effort, la bonté, la simplicité , la tempérance, le partage, (…) car plus j’aime et agis dans l’Amour, plus mon mal s’évanouit.

Encore faut-il se décider  à vouloir changer de dépendances, … de maître ! Choisir entre : oeuvrer pour Le mal  > Le Mauvais, ou vivre dans l’Amour > Dieu

Quelques exemples :

 :mrgreen: Vivre continuellement dans la peur paralyse et produit de l’anxiété obsessions, corps crispé , …

😥 S’oublier dans la tristesse finit sa course dans la dépression et crée des liens avec l’esprit de mort.

👿 La colère développe le sentiment déplaisant d’hostilité : tension qui monte, sensations d’étouffement, …

 Pour éviter de me sentir en danger et malheureux je peux :

☼  Me détacher énergiquement de toutes sources d’angoisse : émissions audio-visuelles alarmistes et anxiogènes, musiques-chansons angoissantes, attachement excessif à des personnes ou objets, multiplication de mes responsabilités, dépendances – colère, tristesse, égocentrisme, travail, substances, nourriture, pouvoir, argent,, sexe, ..-

☼  Diminuer progressivement le volume de mes émotions, comme par exemple : rejeter la colère en diminuant progressivement sa puissance-son intensité, jusqu’à ce quelle s’affaiblisse suffisamment pour pouvoir graduellement disparaitre  …

… puis  faire de même pour toutes les autres émotions nocives.

>>  À Lire suite de l’article : Le bonheur dossier 4 :  Être protégé 

– Images  :
  • Pixabay– en tête – Mutatart, dans le texte au milieu- Mohamed Hassan,
  • Pexels : (les visages) Andrea-piacquadio
  • Dernière image © Cheminer vers l’Essentiel

 

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