{"id":550,"date":"2021-02-04T13:06:31","date_gmt":"2021-02-04T18:06:31","guid":{"rendered":"https:\/\/smho-smso.ca\/fwsecondary\/?page_id=550"},"modified":"2022-02-09T23:11:59","modified_gmt":"2022-02-10T04:11:59","slug":"serrer-et-relacher","status":"publish","type":"page","link":"https:\/\/smho-smso.ca\/fwsecondary\/gestion-du-stress-et-adaptation\/letirement\/serrer-et-relacher\/","title":{"rendered":"Serrer et rel\u00e2cher"},"content":{"rendered":"\n<div class='accordion md-accordion' id='accordion0' role='tablist' aria-multiselectable='true'><div class='card'><div class='card-header' role='tab' id='Instructions-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneInstructions-0' aria-expanded='true' aria-controls='collapseOneInstructions-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Instructions<\/h3><\/a><\/div><div id='collapseOneInstructions-0' class='collapse show' role='tabpanel' aria-labelledby='collapseOneInstructions-0' data-parent='#accordion0'><div class='card-body'><ul>\n<li>Fournissez aux \u00e9l\u00e8ves le contexte de la pratique (voir la section \u00ab Donn\u00e9es probantes \u00bb).<\/li>\n<li>Mod\u00e9lisez cette pratique de relaxation avec les \u00e9l\u00e8ves; discutez\/r\u00e9fl\u00e9chissez ensuite \u00e0 ce qu\u2019ils ressentent apr\u00e8s la pratique.<\/li>\n<\/ul>\n<p>REMARQUE : si l\u2019\u00e9l\u00e8ve ressent de la douleur ou de l\u2019inconfort, demandez-lui de s\u2019asseoir et de pr\u00eater attention \u00e0 sa respiration.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"107\">Je ne sais pas<\/td>\n<td width=\"535\">\n<ul>\n<li>Soulevez les \u00e9paules vers vos oreilles (comme si vous haussiez les \u00e9paules).<\/li>\n<li>Gardez cette position pendant 5 secondes.<\/li>\n<li>D\u00e9contractez lentement les \u00e9paules pendant 5 secondes.<\/li>\n<li>R\u00e9p\u00e9tez.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"107\">Presse un citron<\/td>\n<td width=\"535\">\n<ul>\n<li>Serrez les poings (comme si vous pressiez des citrons).<\/li>\n<li>Tenez-les serr\u00e9s pendant 5 secondes.<\/li>\n<li>D\u00e9contractez lentement les mains pendant 5 secondes.<\/li>\n<li>R\u00e9p\u00e9tez.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"107\">Des abdos de fer<\/td>\n<td width=\"535\">\n<ul>\n<li>Serrez les muscles de votre ventre.<\/li>\n<li>Gardez cette position pendant 5 secondes.<\/li>\n<li>D\u00e9contractez lentement les muscles de votre ventre pendant 5 secondes.<\/li>\n<li>R\u00e9p\u00e9tez.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"107\">Pousse sur le sol<\/td>\n<td width=\"535\">\n<ul>\n<li>Poussez les pieds au sol (comme si vous \u00e9crasiez de la boue).<\/li>\n<li>Gardez cette position pendant 5 secondes.<\/li>\n<li>D\u00e9contractez lentement les pieds pendant 5 secondes.<\/li>\n<li>R\u00e9p\u00e9tez.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Les \u00e9l\u00e8ves peuvent choisir une pratique de leur choix pour continuer \u00e0 l\u2019utiliser par eux-m\u00eames.<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Ressources-supplmentaires-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneRessources-supplmentaires-0' aria-expanded='false' aria-controls='collapseOneRessources-supplmentaires-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Ressources suppl\u00e9mentaires<\/h3><\/a><\/div><div id='collapseOneRessources-supplmentaires-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneRessources-supplmentaires-0' data-parent='#accordion0'><div class='card-body'><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/smho-smso.ca\/wp-content\/uploads\/2020\/06\/Tension-et-d%C3%A9tente.gif\" alt=\"Tendez et d\u00e9tendez - voir les instructions ci-dessous\" width=\"1200\" height=\"675\" \/><\/p>\n<p>Tension et d\u00e9tente :<\/p>\n<ol>\n<li>Hausse tes \u00e9paules jusqu&#8217;\u00e0 tes oreilles et garde-les en place.<\/li>\n<li>Ensuite, d\u00e9tends tes \u00e9paules.<\/li>\n<li>Remarque ce que tu ressens lorsque tes muscles sont contract\u00e9s ou d\u00e9tendus.<\/li>\n<li>Essayons \u00e0 nouveau.<\/li>\n<\/ol>\n<p>Voir l\u2019affiche <a href=\"https:\/\/smho-smso.ca\/wp-content\/uploads\/2020\/01\/SEL-Posters-FR-Tension-et-d%C3%A9tente.pdf\" target=\"_blank\" rel=\"noopener\"><em>Tension et d\u00e9tente<\/em><\/a> sous la <a href=\"https:\/\/smho-smso.ca\/blog\/online-resources\/affiches-sur-lase-pour-les-ecoles-secondaires\/\" target=\"_blank\" rel=\"noopener\">S\u00e9rie d\u2019affiches sur l\u2019apprentissage socio\u00e9motionnel pour les \u00e9coles secondaires<\/a>.<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Donnes-probantes-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneDonnes-probantes-0' aria-expanded='false' aria-controls='collapseOneDonnes-probantes-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Donn\u00e9es probantes<\/h3><\/a><\/div><div id='collapseOneDonnes-probantes-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneDonnes-probantes-0' data-parent='#accordion0'><div class='card-body'><p>Le fait de comprendre la diff\u00e9rence entre la sensation de d\u00e9tente et celle de la tension, peut aider les \u00e9l\u00e8ves \u00e0 identifier et \u00e0 ma\u00eetriser leurs \u00e9motions. Lorsque les \u00e9l\u00e8ves ont l\u2019occasion de simuler la sensation de rel\u00e2cher la tension, ils deviennent plus conscients de leurs \u00e9motions, et apprennent \u00e0 s\u2019autor\u00e9guler (Blair et Diamond, 2008; Klingbeil, et al., 2017).<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Rfrences-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneRfrences-0' aria-expanded='false' aria-controls='collapseOneRfrences-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> R\u00e9f\u00e9rences<\/h3><\/a><\/div><div id='collapseOneRfrences-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneRfrences-0' data-parent='#accordion0'><div class='card-body'><p>Blair, C., &amp; Diamond, A. (2008). Biological processes in prevention and intervention: The promotion of self-regulation as a means of preventing school failure. <em>Development and Psychopathology, 20<\/em>(3), 899-911. doi:10.1017\/S0954579408000436<\/p>\n<p>Klingbeil, D. A., Renshaw, T. L., Willenbrink, J. B., Copek, R. A., Chan, K. T., Haddock, A., . . . Clifton, J. (2017). Mindfulness-based interventions with youth: A comprehensive meta-analysis of group-design studies. <em>Journal of School Psychology, 63<\/em>(Complete), 77-103. doi:10.1016\/j.jsp.2017.03.006<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Connexions-au-catholicisme-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneConnexions-au-catholicisme-0' aria-expanded='false' aria-controls='collapseOneConnexions-au-catholicisme-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Connexions au catholicisme<\/h3><\/a><\/div><div id='collapseOneConnexions-au-catholicisme-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneConnexions-au-catholicisme-0' data-parent='#accordion0'><div class='card-body'><p>Comprendre comment et pourquoi nous \u00e9prouvons des \u00e9motions vari\u00e9es honore le lien entre la raison, le corps et l&#8217;esprit. En pratiquant des exercices d&#8217;autor\u00e9gulation, les \u00e9l\u00e8ves deviennent plus pleinement vivants.<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Profil-des-finissants-des-coles-catholiques-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneProfil-des-finissants-des-coles-catholiques-0' aria-expanded='false' aria-controls='collapseOneProfil-des-finissants-des-coles-catholiques-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Profil des finissants des \u00e9coles catholiques<\/h3><\/a><\/div><div id='collapseOneProfil-des-finissants-des-coles-catholiques-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneProfil-des-finissants-des-coles-catholiques-0' data-parent='#accordion0'><div class='card-body'><p>(4h) Un apprenant \u00e0 vie qui m\u00e8ne, par respect pour son corps, une vie saine et \u00e9quilibr\u00e9e.<\/p>\n<\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Aider les \u00e9l\u00e8ves \u00e0 comprendre la diff\u00e9rence entre la sensation de d\u00e9tente et celle de tension, puis apprendre \u00e0 rel\u00e2cher ces tensions et \u00e0 s\u2019autor\u00e9guler<\/p>\n","protected":false},"author":2,"featured_media":1047,"parent":151,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"practice-template.php","meta":{"_acf_changed":false,"footnotes":""},"categories":[123,141,129,127,149,115],"tags":[],"class_list":["post-550","page","type-page","status-publish","has-post-thumbnail","hentry","category-aucun-materiel-requis","category-gestion-du-stress-et-adaptation","category-option-virtuelle","category-peut-se-faire-a-lexterieur","category-plusieurs-fois-par-jour","category-promouvoir"],"acf":[],"_links":{"self":[{"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/pages\/550","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/comments?post=550"}],"version-history":[{"count":9,"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/pages\/550\/revisions"}],"predecessor-version":[{"id":1568,"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/pages\/550\/revisions\/1568"}],"up":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/pages\/151"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/media\/1047"}],"wp:attachment":[{"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/media?parent=550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/categories?post=550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/smho-smso.ca\/fwsecondary\/wp-json\/wp\/v2\/tags?post=550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}