3 habitudes pour devenir un étudiant zen

Publié par Cindy le

Cet article participe à l’événement “3 habitudes indispensables pour être zen au quotidien” organisé par Olivier Roland du blog Habitudes Zen.

Si vous souhaitez rester zen, il me semble important de prendre en compte la globalité de votre personne.
– Le corps (alimentation saine, exercice physique, sommeil, se relaxer)
– Le mental (relativiser, rire, voir le positif, …)
– L’esprit (méditer, ressentir la gratitude, …)

Il existe de nombreuses activités qui permettent de rester zen. En voici quelques unes que j’utilise régulièrement.

outils anti stress

Ces activités sont très efficaces pour se détendre par exemple en période d’examens. Mais elles n’auront pas d’impact sur le long terme si vous ne les accompagnez pas par une hygiène de vie saine.

Première habitude : adoptez une alimentation anti-stress. En plus vous améliorerez votre mémoire !

A cause de la libération du cortisol en trop grande quantité, le stress nous pousse à aller vers des aliments sucrés et gras.

Que mangez-vous en période d’examens ?

Si vous pensez que les sodas, le café et les aliments sucrés vous donneront un coup de boost pour rester éveillé, vous risquez d’être déçu. Vous risquez d’augmenter votre niveau de stress ainsi que le taux d’acidité. Cela provoquera des problèmes de digestion et des pertes de concentration.

Voici des exemples d’aliments qui augmentent le stress et le niveau d’acidité. Ils sont donc à éviter (surtout en période de stress) :

  • La caféine : 2 tasses de café suffisent pour créer l’agitation (même chose pour le coca)
  • Les sodas (y compris et surtout light)
  • L’alcool
  • Le sucre
  • Les repas riches en graisse, repas préparés, …
  • Les viandes rouges
  • Les repas trop riches en protéines
  • Les produits laitiers
  • Les chips, biscuits, bonbons, glaces, gâteaux, chocolat au lait, …

Voici les aliments apaisants et bons pour la santé. Donc à privilégier :

  • Les fruits et légumes (mangez un maximum crus pour garder les vitamines) bios (autrement vous mangerez plein de pesticide qui stressent votre organisme), de préférence de saison.
  • Thé vert (vertu anti-oxydante, stimule le système immunitaire) : 2 tasses de thé vert contiennent autant d’anti-oxydant que 7 verres de jus d’orange (et le jus d’orange vous donnerait de l’acidité).
  • Poissons gras comme le saumon riche en oméga 3 (ou complément d’oméga 3).
  • Les céréales complètes, les lentilles.
  • L’huile d’olives
  • Le chocolat noir (minimum 70%)
  • Les amandes (de préférence sans la peau qui est acide), la pâte d’amande, la pâte de sésame.
  • Les noix de cajou, de pécan, le beurre de cacahuètes.
  • Les épices comme la cannelle, le curcuma, le gingembre.

 

L’élément le plus important, c’est l’eau.

Un adulte est composé d’environ 70% d’eau et vous devez boire minimum 2 litres d’eau par jour (idéalement 3 à 4 litres en fonction de votre poids). Soyez attentif à l’eau que vous buvez. L’eau du robinet est potable.  Quand on dit que quelque chose est potable, ce n’est pas signe de grande qualité. L’eau en bouteille n’est pas forcément mieux. Le plastic est nocif pour votre santé. Je vous conseille d’utiliser un système pour filtrer l’eau du robinet.

Je sais qu’il n’est pas facile de changer plusieurs habitudes en même temps. Je vous conseille de modifier 3 habitudes alimentaires le premier mois et ensuite de changer une habitude par mois.

Si vous ne devez choisir qu’une habitude, buvez plus d’eau. Pourquoi ?

Une diminution de 5% des fluides corporels provoque une perte d’énergie de 25 à 30%. Si vous êtes constamment fatigué, vous aurez du mal à vous concentrer et à être efficace. Difficile d’être serein lorsqu’on est fatigué et qu’on a l’impression de ne pas avancer dans le travail.

alimentation

Deuxième habitude : pratiquez une activité de détente quotidiennement

Je vous ai présenté dans d’autres articles l’importance de la respiration, de la méditation et le coloriage de Mandala. Je vous propose cette fois un exercice de relaxation musculaire. Je vous invite à pratiquer cet exercice chaque soir avant de vous endormir.

      • Assurez-vous de ne pas être dérangé.
      • Allongez-vous sur le dos ou installez-vous confortablement le dos bien droit et fermez les yeux.
      • Commencez par serrer très fort le poing droit pendant quelques secondes et ensuite relâchez. Laissez les muscles de la main et de l’avant bras se détendre.
      • Contractez le biceps quelques secondes et relâchez votre bras. Contractez le triceps quelques secondes et relâchez. Faite la même chose avec la main gauche et le bras gauche.
      • Haussez les épaules et laissez les retomber. Faites des cercles avec vos épaules, 3 fois dans un sens, 3 fois dans l’autre sens et ensuite relâchez complètement les épaules.
      • Vous allez maintenant détendre les muscles de votre visage. Froncez les sourcils et ensuite décontractez votre front, décontractez les muscles autour des yeux. Contractez la mâchoire en serrant les dents et ensuite décontractez en laissant votre bouche légèrement entre ouverte et le menton vers la poitrine.
      • Portez votre attention à votre respiration et progressivement à votre ventre.
      • Contractez les muscles abdominaux et ensuite relâchez.
      • Contractez les muscles des fesses et relâchez.
      • Contractez la cuisse droite et ensuite laissez-là se détendre.
      • Contractez le mollet droit et relâchez. Passez à la jambe gauche.
      • Prenez conscience de l’état de détente de chaque muscle et restez concentré sur votre respiration qui est calme.
      • A votre rythme, commencez à bouger légèrement les pieds et les mains et ouvrez les yeux.

 

Troisième attitude : Soyez positif !

Des recherches ont été faite à propos des personnes qui vivent centenaires et on s’est rendu compte que ce qu’elles avaient en commun c’est l’optimisme. Elles apprécient ce qu’elles ont bien que la plupart des personnes interrogées vivaient dans la pauvreté.

Selon le psychologue Martin Seligman auteur de livres sur l’optimisme, « pour être heureux mieux vaut s’accorder sur ce qui va et le rendre meilleur que de s’attarder sur le négatif ».

Être optimiste, ça s’apprend !

  • Vous pouvez par exemple dès que vous avez une pensée pessimiste, penser à un élément positif. Plutôt que de vous dire « je suis nul en math », « je ne suis pas capable », pensez à vos réussites et dites vous « j’ai déjà en moi tout ce dont j’ai besoin pour réussir cet examen » ou « je m’améliore chaque jour ».
  • Fuyez les personnes négatives qui pompent votre énergie.
  • Notez chaque soir avant de vous endormir minimum 3 choses pour lesquelles vous avez éprouvé de la gratitude dans la journée.
  • Soyez conscient de vos points forts. Achetez-vous un cahier et notez vos réussites, vos qualités, vos compétences, …
  • Pour développer votre optimisme, vous pouvez aussi rire le plus souvent possible. Regardez une comédie, inscrivez-vous à un stage de yoga du rire, participez à des jeux entre amis, …


Cet article participe à l’évènement interblogueurs “3 habitudes indispensables pour être zen au quotidien” organisé par Olivier sur le blog Habitudes Zen.

Cliquez ici pour voter pour cet article s’il vous a plu !

Cindy


155 commentaires

Virginie de Vie Productive · 26 novembre 2012 à 23 h 40 min

Bonsoir Cindy,

Je savais qu’on perdait très vite ses facultés lorsqu’on était déshydraté (même légèrement), mais je suis très surprise par les 3 à 4 litres d’eau à boire quotidiennement.

J’ai toujours eu le chiffres de 2 litres d’eau par jour en tête, avec un risque d’hyperhydratation si l’on boit trop d’eau. J’ai donc fait des recherches : boire 5 litres dans la même journée sans faire d’effort particulier peut présenter un risque mortel d’intoxication à l’eau (hyponatrémie)

Mes sources :
http://www.20minutes.fr/societe/757602-boire-trop-eau-peut-nuire-sante
http://www.caminteresse.fr/questions_reponses/les_qr/sante/peut_il_etre_dangereux_de_boire_trop_d_eau

    Cindy · 27 novembre 2012 à 0 h 09 min

    Bonsoir Virginie,

    Merci pour ton commentaire.

    Oui, 2l c’est déjà bien. En fonction du poids, de l’alimentation et de l’activité physique, on peut avoir besoin de plus. Je bois rarement 5l (même si ça m’est déjà arrivé et je suis toujours là 🙂 ) par contre je bois 3l à 3,5l quotidiennement depuis pratiquement toujours et je m’en porte très bien 😉 J’ai lu cette info dans quelques livres et ebook sur la nutrition (notamment celui de Joseph Mc Lendon) mais je le faisais déjà bien avant. Donc pour moi il s’agissait d’une confirmation 😉

    Cindy · 27 novembre 2012 à 0 h 17 min

    Je viens de lire tes sources et pour moi l’article sur l’étude britannique est un vrai non sens. Aucun médecin ne m’a jamais dit cela que du contraire. Boire 1,5l tout liquide confondu est criminel quand on sait à quel point le café, le thé et l’alcool déshydrate. Chacun fait ce qu’il veut. Je ne demande à personne de me croire. Testez 3 semaines et tirez vos propres conclusions 😉

Emélie · 27 novembre 2012 à 20 h 17 min

Très bon article Cindy on oublie souvent l’alimentation. Génial que tu en parles… surtout pour les étudiants… pas toujours au mieux dans leurs choix alimentaires. Une pomme et quelques amandes c’est moins long que de faire la queue chez le « grand M » et d’avaler un big machin à toute vitesse.

    Cindy · 27 novembre 2012 à 20 h 41 min

    Merci pour ton commentaire. Pour moi l’alimentation c’est la base de tout. Généralement la partie qui plait aux étudiants c’est quand je leur dit qu’ils peuvent manger du chocolat 😉

Jean-Luc (de Moralotop) · 2 décembre 2012 à 8 h 27 min

Merci pour ce partage Cindy.

Comme souvent dans la vie, ce qui marche pour les uns marche différemment pour les autres.

Et la vérité d’un jour n’est plus celle du lendemain.

Ainsi pour le café dont une étude récente montre des bienfaits insoupçonnés jusqu’ici.

Ou les fruits qu’on nous recommande de manger (5 par jour) avant de… dénoncer les pesticides qu’ils contiennent !

Prendre du recul par rapport à ces affirmations du moment semble donc sage.

De même qu’adopter une alimentation variée et la pratique régulière d’une activité physique.

Ce qui ne change pas, en revanche, est l’apport constant d’une attitude positive et constructive.

C’est bien de l’avoir rappelé ! : )

    Cindy · 2 décembre 2012 à 14 h 37 min

    Oui Jean Luc, la vérité d’un jour n’est plus celle du lendemain. Je suis bien d’accord.
    C’est pourquoi il est important de tester pour voir ce qui est bon pour soi.
    Et ici l’alimentation est abordée du point de vue du stress 😉
    Bien qu’il y ai des études qui prouvent les bienfaits du café, je me fie à ce que mon corps me dit. Est-ce que cela m’aide à me calmer ou est-ce le contraire ?

    Oui, l’attitude positive c’est la clé de tout. Cela permet d’être plus serein et aussi plus heureux, plus efficace, …

Moutassem · 3 décembre 2012 à 16 h 31 min

Merci Cindy pour cet article!
J’ai bien aimé la citation de Martin Seligman. Elle résume efficacement l’importance de voir ce qui marche/ ce qui va bien/ ce qui nous fait plaisir au quotidien pour construire dessus, plutôt que de chercher à fuir ce qui ne va pas.

Une belle journée 🙂
Moutassem

    Cindy · 3 décembre 2012 à 16 h 43 min

    Merci pour ta visite.
    Oui, construire sur ce qui fonctionnent … je trouve que ça permet d’être tellement plus serein .
    Belle journée à toi.
    Cindy

Oxana · 10 décembre 2012 à 23 h 20 min

Bonjour Cindy,
Merci pour cet excellent article !
J’ai découvert dans tes propos une nouvelle habitude qui je pense sera bien adaptée à mon quotidien : une activité de détente !
J’hésite encore entre méditation et l’exercice que tu as proposé. Quelle option penses-tu la plus relaxante et efficace?
Bien cordialement
Oxana

    Cindy · 10 décembre 2012 à 23 h 47 min

    Bonjour Oxana,

    La méditation, c’est l’exercice par excellence 🙂
    En même temps donner un conseil dans ce domaine est très difficile. Je dis toujours « testez plusieurs choses et voyez ce qui vous convient le mieux ».
    Ce qui est efficace à un moment de notre vie ne l’est peut être plus à un autre 😉
    L’idée c’est de trouver plusieurs activités détentes qui te plaisent et de mettre en pratique celle qui te convient le mieux pour en fonction de ton mode de vie actuel.

    A bientôt,
    Cindy

Mat · 12 janvier 2013 à 18 h 46 min

Bonjour,
Super article, avec du technique.
Grace a toi j’ai appris quelque nouvelles choses et rememorer d’autres.

Mat

PS: tres beau mindmap, avec quel soft les as tu fait?

    Cindy · 12 janvier 2013 à 19 h 43 min

    Merci Mat pour ton commentaire.

    Je fais mes Mind Maps avec le logiciel iMindMap. J’utilise la version ultimate mais on peut déjà faire de très belle carte avec la version familiale.

Phil-plume · 16 janvier 2013 à 8 h 57 min

Bonjour Cindy

j’aurai du lire ton blog quand j’étais étudiant ( au siècle dernier 😉 )
Bouddha disait « Tuez le Bouddha » , il vaut mieux expérimenter soi même et se garder d’être trop binaire.
Bravo pour tes articles qui m’amènent des plus à mettre en pratique !
j’aime bcp tes cartes heuristiques, j’avais pratiqué quelques temps, tu me donnes envie de m’y remettre.
l’ebook va être vraiment au top ! ( n°111 pour mon article )

Au plaisir de te lire à nouveau
Phil

    Cindy · 16 janvier 2013 à 11 h 21 min

    Bonjour Phil,

    Merci pour ton commentaire. Je suis bien d’accord avec toi. Il est important d’expérimenter soi-même avant de se faire une opinion.

    Chouette si cela te donne envie de faire des Mind Maps.

    J’irai voir ton article 😉

    A bientôt,
    Cindy

Christof · 21 janvier 2013 à 17 h 02 min

Bonjour, cela fait toujours un bien fou de lire un tel article, car cela paraît tellement évident. Je ne sais plus qui disait « Nous sommes ce que nous mangeons ». Je fais attention à mon alimentation mais pour le reste, c’est plus compliqué. De nature anxieux, même si je sais qu’il faut être positif, se relaxer, faire de l’exercice physique, bien s’oxygéner, et bien c’est plus contraignant à mettre en place. Je me cherche peut être des excuses aussi…

    Cindy · 21 janvier 2013 à 20 h 03 min

    Bonjour Christof,

    Merci pour votre commentaire.

    Ce sont bien souvent les choses les plus simples qui sont les plus efficaces.
    Faire attention à l’alimentation c’est déjà super !

    « c’est plus contraignant » c’est sur qu’en le prenant comme ça, ça donne pas en vie 😉

Sandrine Moreau, Sophrologue · 21 septembre 2015 à 21 h 07 min

Bonjour Cindy,

Je vous remercie pour votre article clair, complet.
Concernant le sommeil, j’accompagne régulièrement des étudiants, par des techniques de sophrologie, et je constate que très souvent qu’ils ont un déficit d’heures de sommeil, il est important qu’ils soient plus zen dans la journée, et qu’ils adoptent le soir de nouveaux rituels plus favorables à l’endormissement.

Sandrine Moreau

    Cindy · 21 septembre 2015 à 22 h 23 min

    Merci, Sandrine.
    Un bon sommeil est tellement important.

regime équilibré · 21 avril 2016 à 19 h 38 min

c’est un modes de vie sain je vais essayer d’appliqué les conseils pour de venir une étudiante de zen
merci

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