{"id":18540,"date":"2026-08-05T17:11:51","date_gmt":"2026-08-05T15:11:51","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/la-technique-5-4-3-2-1-aide-a-vivre-linstant-present\/"},"modified":"2026-08-05T17:11:51","modified_gmt":"2026-08-05T15:11:51","slug":"la-technique-5-4-3-2-1-aide-a-vivre-linstant-present","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/la-technique-5-4-3-2-1-aide-a-vivre-linstant-present\/","title":{"rendered":"La technique 5-4-3-2-1 aide \u00e0 vivre l&rsquo;instant pr\u00e9sent"},"content":{"rendered":"<p><!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><\/p>\n<div data-hk=\"0000a124212000a23100\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Vous revenez sans cesse sur cette conversation de la veille : \u00ab Que voulait dire cette personne ? Et n&rsquo;aurais-je pas d\u00fb r\u00e9agir d&rsquo;une mani\u00e8re ou d&rsquo;une autre ? Peut-\u00eatre que votre t\u00eate pr\u00e9pare d\u00e9j\u00e0 la prochaine conversation dans des boucles de pens\u00e9e m\u00e9ticuleuses.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Un cas classique de r\u00e9flexion excessive : \u00ab Nous r\u00e9fl\u00e9chissons trop \u00bb, d\u00e9clare Ram\u00f3n Schlemmbach, psychologue et coach de Schwerin. \u00c0 savoir sur des situations pass\u00e9es que nous ne pouvons de toute fa\u00e7on plus r\u00e9soudre. Ou des sc\u00e9narios futurs sur lesquels nous pouvons th\u00e9oriquement influencer par l\u2019action, mais en pratique, nous ne pouvons les reporter que par une r\u00e9flexion excessive.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2312004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23130\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>En r\u00e8gle g\u00e9n\u00e9rale, trop r\u00e9fl\u00e9chir concerne le pass\u00e9 ou le futur. \u00ab\u00a0Mais il y a aussi des gens qui ont un rendez-vous, par exemple, et qui continuent de penser : &lsquo;Oh mon Dieu, est-ce que mes cheveux vont bien ? Et ai-je bien dit \u00e7a ?'\u00a0\u00bb, dit Schlemmbach. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23140\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Ce que toutes les variantes de rumination ont en commun : Si on est trop dans nos t\u00eates, on n&rsquo;est pas vraiment pr\u00e9sent. \u00ab\u00a0Je ne peux pas profiter du moment.\u00a0\u00bb<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23150\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>La technique 5-4-3-2-1 aide \u00e0 \u00e9viter les pens\u00e9es interminables<\/h2>\n<p>Si vous vous surprenez \u00e0 faire cela, vous pouvez revenir avec une m\u00e9ditation pr\u00e9sente, conseille Ram\u00f3n Schlemmbach. \u00ab\u00a0Je regarde autour de moi : qu&rsquo;est-ce que je vois ici et maintenant ? Ensuite, je suis occup\u00e9 \u00e0 percevoir mon environnement et je ne peux pas penser du tout.\u00a0\u00bb <\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2316004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23170\" class=\"Ad-Carousel mb-xl row\">\n<div data-hk=\"0000a124212000a231710\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231711004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 1\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a231712\" class=\"col-lg-4\">\n<aside data-hk=\"0000a124212000a231713004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<div data-hk=\"0000a124212000a231714\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231715004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 3\">\n<div id=\"ad-slot-desktop-ver-3\" data-orientation=\"ver\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a23180\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Si vous souhaitez \u00e9largir la m\u00e9thode, vous pouvez essayer l&rsquo;approche 5-4-3-2-1\u00a0: concentrez-vous sur cinq choses que vous voyez, quatre choses que vous entendez, trois choses que vous ressentez, comme le vent sur votre peau, deux odeurs et un go\u00fbt. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23190\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>\u00c9crivez tout ce qui vous vient \u00e0 l&rsquo;esprit<\/h2>\n<p>Si vous vivez au-del\u00e0 du moment pr\u00e9sent dans des situations sociales, comme lors d&rsquo;un rendez-vous, vous pouvez modifier la m\u00e9ditation actuelle. Ici, nous analysons g\u00e9n\u00e9ralement parce que l&rsquo;accent est mis sur nous-m\u00eames : comment puis-je bien para\u00eetre, que puis-je dire ensuite ? La \u00ab m\u00e9ditation \u00bb consiste alors simplement \u00e0 \u00e9couter consciemment l\u2019autre. \u00abSi nous nous int\u00e9ressons r\u00e9ellement \u00e0 nos homologues, la pression de la performance dispara\u00eet\u00bb, explique Schlemmbach.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a10004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Un autre conseil contre la r\u00e9flexion excessive : \u00e9crivez simplement tout ce qui se passe. \u00ab\u00a0Quand je mets cela sur papier, je n&rsquo;ai plus besoin de jongler avec tout dans ma t\u00eate.\u00a0\u00bb Si la rumination est tr\u00e8s stressante, Schlemmbach conseille de d\u00e9couvrir \u00e0 quoi elle sert individuellement et d&rsquo;\u00e9liminer les influences correspondantes &#8211; si n\u00e9cessaire avec le soutien d&rsquo;un professionnel.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a120\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Les gens qui r\u00e9fl\u00e9chissent trop \u00e0 tout ont un pr\u00e9jug\u00e9 d&rsquo;inad\u00e9quation<\/h2>\n<p>Certaines personnes sont plus enclines que d\u2019autres \u00e0 trop r\u00e9fl\u00e9chir. Il s&rsquo;agit essentiellement d&rsquo;une strat\u00e9gie d&rsquo;adaptation permettant de faire face \u00e0 certaines influences de l&rsquo;enfance, explique Ram\u00f3n Schlemmbach. \u00ab Les gens s\u2019inqui\u00e8tent souvent de tout parce qu\u2019ils ont le probl\u00e8me de se sentir fondamentalement mal. \u00bb Ils portent une empreinte d\u2019inad\u00e9quation.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a13004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-4\" data-orientation=\"hor\" data-index=\"4\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<aside data-hk=\"0000a124212000a231a14004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a150\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Ces personnes pensent alors principalement \u00e0 l\u2019avenir parce qu\u2019elles ont peur de se tromper. \u00ab\u00a0Si quelqu&rsquo;un a int\u00e9rioris\u00e9 : je vais bien, que je le fasse parfaitement ou non, ces personnes n&rsquo;ont g\u00e9n\u00e9ralement pas de probl\u00e8me de r\u00e9flexion excessive\u00a0\u00bb, explique le psychologue.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a160\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Autre cas : les personnes au caract\u00e8re dit soumis s\u2019adaptent de mani\u00e8re excessive et ont du mal \u00e0 fixer des limites. Par exemple, parce qu\u2019ils \u00e9taient souvent punis dans leur enfance. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a170\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Selon Schlemmbach, ces personnes ont tendance \u00e0 sombrer dans des pens\u00e9es maussades apr\u00e8s certaines situations, car elles auraient en fait pr\u00e9f\u00e9r\u00e9 se comporter diff\u00e9remment. Pens\u00e9es typiques alors : \u00ab J\u2019aurais d\u00fb ouvrir la bouche \u00bb ou \u00ab J\u2019aurais d\u00fb dire non \u00bb. Mais vous pouvez apprendre en fixant des limites \u2013 et \u00e9viter les ruminations par la suite.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a180\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p><i>dpa<\/i><\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a190\" class=\"Article-ReusableText Html-Block\" data-qa-article-reusable-content-text><!--$--><!--\/--><!--$--><!--\/--><\/p>\n<div>\n<h2>Comment configurer FOCUS en ligne comme source pr\u00e9f\u00e9r\u00e9e sur Google<\/h2>\n<p>Souhaitez-vous ajouter FOCUS en ligne comme source pr\u00e9f\u00e9r\u00e9e sur Google\u00a0? Un compte Google est requis pour ce param\u00e8tre. Le param\u00e9trage lui-m\u00eame ne n\u00e9cessite que quelques clics. Ce lien direct vous m\u00e8nera aux param\u00e8tres source de votre compte Google. Nous avons d\u00e9j\u00e0 s\u00e9lectionn\u00e9 FOCUS en ligne pour vous ici &#8211; il vous suffit de cocher la case vous-m\u00eame.<\/p>\n<\/div>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous revenez sans cesse sur cette conversation de la veille : \u00ab Que voulait dire<\/p>\n","protected":false},"author":1,"featured_media":18541,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[311,10452,891,4007,25],"class_list":["post-18540","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-aide","tag-linstant","tag-present","tag-technique","tag-vivre","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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Depuis plus de dix ans, j'explore et rapporte les histoires poignantes des individus confront\u00e9s \u00e0 ces d\u00e9fis, tout en sensibilisant le public aux traitements novateurs et aux progr\u00e8s scientifiques dans ce domaine. 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