Les pensées automatiques négatives et l’insomnie

Les pensées automatiques négatives et l’insomnie

« Je suis stupide », « je n’y arriverai pas », « je suis vraiment fort », « c’est trop dur pour moi ».

Quel est le point commun entre toutes ces affirmations ?

Bon, j’avoue que la réponse à cette question est assez évidente, vu le titre de cet article,

Donc, oui, il s’agit bien de pensées automatiques. Ou, tout du moins, d’exemples de pensées automatiques. Ces dernières sont tout simplement des interprétations d’expériences vécues et s’expriment le plus souvent par le biais d’une voix intérieure (conscientes ou préconscientes) ou des images.

Généralement, on évalue ces pensées comme étant vraies et elles influencent la façon dont on se sent.

Exemple : vous venez de finir une grille de mots-croisés et vous vous dites intérieurement (ou verbalement) « J’suis trop fort(e) ! ».

Vous interprétez votre réussite (donc l’expérience vécue) par le fait que vous êtes doué(e) pour résoudre ce jeu.

Ces pensées automatiques, d'où viennent-elles ?

Les pensées automatiques proviennent de croyances profondes

Selon la théorie cognitive d’Aaron Beck, ces pensées automatiques reposent sur des croyances inconscientes (appelées schémas cognitifs) et elles déterminent pour une grande part les émotions que l’on peut avoir.

En d’autres termes, elles sont liées aux représentations mentales que l’on a sur nous-même et sur le monde.

Il arrive cependant que ces représentations soient erronées ou, dit autrement, « dysfonctionnelles ».

Et ces fausses croyances influencent directement les pensées automatiques que l’on peut avoir. Au point qu’elles viennent nous parasiter.

Exemple : depuis quelques temps, vous avez des difficultés avec votre sommeil et faites des insomnies. C’est le soir et, le moment d’aller vous coucher approchant, vous ne pouvez pas vous empêcher de vous dire « J’espère que ce soir je ne vais pas m’endormir aussi tard qu’hier », « si je ne fais pas 8h de sommeil, je n’arriverai pas à être efficace ».

« J’espère que ce soir je ne vais pas m’endormir aussi tard qu’hier » est typiquement une pensée automatique d’anticipation, tirée de l’expérience des mauvaises nuits précédentes. En elle-même, elle n’est pas négative. Pourtant, elle évoque l’insomnie de la nuit précédente, ce qui active la peur de revivre la même chose. Une forme d’anxiété et du stress s’installe alors.

En revanche, « si je ne fais pas 8h de sommeil, je n’arriverai pas à être efficace » repose sur une croyance erronée qu’il faut 8h de sommeil pour être en forme.

En effet, il vous est certainement arrivé, par le passé, de faire une nuit de 6h sans que votre efficacité ne soit véritablement perturbée.

L'impact des pensées automatiques

Les pensées automatiques influencent grandement notre vie

Si l’on reprend les exemples précédents, le fait d’avoir ce genre de pensées créé dans cette situation un conditionnement en préparant le corps et l’esprit à faire une insomnie.

Cette anticipation engendre une tension, du stress, qui risque de perturber l’endormissement ou le maintien du sommeil. Ce qui aura pour résultat, par la suite, de renforcer la peur que l’on va mal dormir.

Un cercle vicieux est formé.

Et les émotions dans tout ça ?

Les émotions négatives entretiennent l'anxiété ou la dépression

Ce cercle vicieux que tendent à créer les fausses croyances et les pensées automatiques négatives contribue à maintenir et amplifier certains états émotionnels, comme l’anxiété ou la dépression.

Si vous êtes une personne anxieuse, vous aurez tendance à imaginer le pire plutôt qu’à anticiper le plus probable. Ce qui amplifiera votre anxiété et vous fera voir les choses encore pire que ce qu’elles sont.

Exemple : Cela fait 30 minutes que vous êtes dans votre lit mais vous n’arrivez pas à fermer l’œil. Vous pensez à toutes les tâches qu’il vous reste à accomplir au travail, le lendemain. Vous commencez à vous énerver de ne pas trouver le sommeil car vous avez peur d’être fatigué « Pfff si je m’endors encore tard, je vais être crevé ». Et plus le temps passe, plus vous vous demandez comment vous allez pouvoir tenir la cadence au boulot « Je n’arriverai pas à faire tout ce que je dois faire ». Puis vous envisagez d’autres conséquences « Il (le patron) va penser que je ne suis pas apte pour ce poste », « il cherchera à se débarrasser de moi ». etc.

On voit bien, dans cet exemple, une sorte d’escalade des émotions négatives. L’anxiété est clairement à l’œuvre, avec une inquiétude de plus en plus exacerbée. Et le tout est entretenu par des pensées automatiques dysfonctionnelles.

De même si vous êtes une personne déprimée. Vous évaluerez généralement votre environnement et l’avenir, ainsi que vous-même, de façon plus négative et pessimiste que la majorité des gens. Et ces pensées ont pour conséquence de vous déprimer encore davantage.

La boucle est encore une fois bouclée.

C'est pourquoi...

il est important de faire attention à ce que vous vous dites (et à ce que l’on vous dit), notamment suite à un échec ou un événement difficile.

Sans le vouloir, on peut vite ancrer en nous de fausses croyances, juste par une répétition régulière de formules négatives ou pessimistes à notre encontre ou sur le monde qui nous entoure (c’est une forme d’auto-suggestion).

Dans le cas où un tel système est déjà en place, alors l’observation et l’analyse des pensées automatiques permettront d’accéder à vos croyances, vous éclairant ainsi sur votre comportement et votre fonctionnement interne.

Cet exercice correspond à la première étape d’un travail de fond dont le but final est d’enrayer le fonctionnement négatif, pour en adopter un plus adapté.

Vous voulez de nouveau avoir un sommeil réparateur ?

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