{"id":3035,"date":"2025-06-17T12:51:15","date_gmt":"2025-06-17T10:51:15","guid":{"rendered":"https:\/\/www.freemindpsychology.net\/?p=3035"},"modified":"2025-08-12T09:54:36","modified_gmt":"2025-08-12T07:54:36","slug":"accompagnement-prevention-sante-digitale","status":"publish","type":"post","link":"https:\/\/www.freemindpsychology.net\/fr\/accompagnement-prevention-sante-digitale\/","title":{"rendered":"Psychologie et technologies : Vers une sant\u00e9 digitale"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-me4c9w8v-33f4c5d71c2b8e7586a8217f8f74c73d\">\n.avia-image-container.av-me4c9w8v-33f4c5d71c2b8e7586a8217f8f74c73d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-me4c9w8v-33f4c5d71c2b8e7586a8217f8f74c73d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-me4c9w8v-33f4c5d71c2b8e7586a8217f8f74c73d av-styling- avia-align-center  avia-builder-el-0  el_before_av_textblock  avia-builder-el-first '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-3038 avia-img-lazy-loading-not-3038 avia_image ' src=\"https:\/\/www.freemindpsychology.net\/wp-content\/uploads\/2025\/08\/Adiccion-pantalla-1030x687.jpg\" alt='Adicci\u00f3n pantallas' title='Adicci\u00f3n pantalla'  height=\"687\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.freemindpsychology.net\/wp-content\/uploads\/2025\/08\/Adiccion-pantalla-1030x687.jpg 1030w, https:\/\/www.freemindpsychology.net\/wp-content\/uploads\/2025\/08\/Adiccion-pantalla-300x200.jpg 300w, https:\/\/www.freemindpsychology.net\/wp-content\/uploads\/2025\/08\/Adiccion-pantalla-768x512.jpg 768w, https:\/\/www.freemindpsychology.net\/wp-content\/uploads\/2025\/08\/Adiccion-pantalla-1536x1024.jpg 1536w, https:\/\/www.freemindpsychology.net\/wp-content\/uploads\/2025\/08\/Adiccion-pantalla-2048x1365.jpg 2048w, https:\/\/www.freemindpsychology.net\/wp-content\/uploads\/2025\/08\/Adiccion-pantalla-1500x1000.jpg 1500w, https:\/\/www.freemindpsychology.net\/wp-content\/uploads\/2025\/08\/Adiccion-pantalla-705x470.jpg 705w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><\/div><\/div>\n<section  class='av_textblock_section av-me4cfigz-bfea8fab2cd9a956f71dce4991117b6f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p data-start=\"471\" data-end=\"530\"><em data-start=\"471\" data-end=\"530\">Comprendre et pr\u00e9server sa sant\u00e9 mentale \u00e0 l\u2019\u00e8re digitale<\/em><\/p>\n<h2 data-start=\"532\" data-end=\"549\">Introduction: Sant\u00e9 digitale, accompagnement et pr\u00e9vention<\/h2>\n<p data-start=\"550\" data-end=\"1003\">Les technologies num\u00e9riques font d\u00e9sormais partie int\u00e9grante de notre vie quotidienne. Entre <strong data-start=\"643\" data-end=\"658\">t\u00e9l\u00e9travail<\/strong>, r\u00e9seaux sociaux et connexion permanente, elles transforment notre fa\u00e7on de communiquer, de travailler et m\u00eame de penser.<br data-start=\"780\" data-end=\"783\" \/>Si ces outils apportent flexibilit\u00e9 et ouverture sur le monde, ils peuvent aussi fragiliser notre <strong data-start=\"881\" data-end=\"908\">\u00e9quilibre psychologique<\/strong> : stress, isolement, anxi\u00e9t\u00e9 et difficult\u00e9s de concentration sont de plus en plus fr\u00e9quents.<\/p>\n<p data-start=\"1005\" data-end=\"1363\">En tant que <strong data-start=\"1017\" data-end=\"1056\">psychologue francophone \u00e0 Barcelone<\/strong>, j\u2019observe chaque semaine \u00e0 quel point la \u201cvie digitale\u201d influence le bien-\u00eatre \u00e9motionnel de tout un chacun. Mon <strong data-start=\"1153\" data-end=\"1177\">approche int\u00e9grative<\/strong> \u2014 combinant th\u00e9rapies cognitivo-comportementales (TCC), pleine conscience et techniques relationnelles \u2014 permet l&rsquo;accompagnement et la pr\u00e9vention de ceux qui veulent retrouver un usage \u00e9quilibr\u00e9 du num\u00e9rique.<\/p>\n<h2 data-start=\"1370\" data-end=\"1428\">T\u00e9l\u00e9travail : entre libert\u00e9 et surcharge mentale<\/h2>\n<p data-start=\"1429\" data-end=\"1612\">Le t\u00e9l\u00e9travail a boulevers\u00e9 nos rep\u00e8res professionnels \u00e0 plusieurs \u00e9gars. Dans un premier temps, de nombreux b\u00e9n\u00e9fices ont pu \u00eatre constat\u00e9s concernant cette nouvelle mani\u00e8re d&rsquo;envisager le travail. Les points positifs observ\u00e9s sont notamment, le gain de temps sur les trajets, la flexibilit\u00e9 des horaires, une meilleure conciliation vie pro\/vie perso, moins de pression sociale (face au maintient des apparences, des conversations entre coll\u00e8gues etc&#8230;)<\/p>\n<p data-start=\"1429\" data-end=\"1612\">Mais, avec le temps, certains aspect plus n\u00e9gatifs ont commenc\u00e9 \u00e0 \u00e9merger, comme entre autre :<\/p>\n<ul data-start=\"1613\" data-end=\"1814\">\n<li data-start=\"1613\" data-end=\"1661\">\n<p data-start=\"1615\" data-end=\"1661\">La difficult\u00e9 \u00e0 d\u00e9limiter la journ\u00e9e de travail<\/p>\n<\/li>\n<li data-start=\"1662\" data-end=\"1707\">\n<p data-start=\"1664\" data-end=\"1707\">La solitude et le manque d\u2019interactions r\u00e9elles<\/p>\n<\/li>\n<li data-start=\"1708\" data-end=\"1755\">\n<p data-start=\"1710\" data-end=\"1755\">L&rsquo;augmentation du temps pass\u00e9 devant un \u00e9cran<\/p>\n<\/li>\n<li data-start=\"1756\" data-end=\"1814\">\n<p data-start=\"1758\" data-end=\"1814\">L&rsquo;hyperconnexion et sentiment de devoir \u00eatre toujours disponible.<\/p>\n<\/li>\n<\/ul>\n<p>Face \u00e0 cette r\u00e9alit\u00e9,<strong data-start=\"1816\" data-end=\"1846\">\u00a0certaines strat\u00e9gies de pr\u00e9servation<\/strong> peuvent \u00eatre adopt\u00e9es:<\/p>\n<ul data-start=\"1851\" data-end=\"2042\">\n<li data-start=\"1851\" data-end=\"1894\">\n<p data-start=\"1853\" data-end=\"1894\">D\u00e9finir un espace de travail et des horaires fixes<\/p>\n<\/li>\n<li data-start=\"1895\" data-end=\"1926\">\n<p data-start=\"1897\" data-end=\"1926\">Faire r\u00e9guli\u00e8rement des pauses courtes sans \u00e9cran au long de la journ\u00e9e<\/p>\n<\/li>\n<li data-start=\"1927\" data-end=\"1982\">\n<p data-start=\"1929\" data-end=\"1982\">Maintenir des \u00e9changes r\u00e9els avec coll\u00e8gues et amis.<\/p>\n<\/li>\n<li data-start=\"1983\" data-end=\"2042\">\n<p data-start=\"1985\" data-end=\"2042\">Fermer le poste de travail \u00e0 la fin de la journ\u00e9e avec la sensation que le moment est venu de terminer et sans culpabilit\u00e9.<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"2049\" data-end=\"2113\">R\u00e9seaux sociaux : connexion ou comparaison constante ?<\/h2>\n<p data-start=\"2114\" data-end=\"2288\">Instagram, Facebook, LinkedIn, TikTok\u2026 Les r\u00e9seaux sociaux offrent un acc\u00e8s imm\u00e9diat \u00e0 l\u2019information, au lien social et aux opportunit\u00e9s. Mais ils peuvent aussi favoriser :<\/p>\n<ul data-start=\"2289\" data-end=\"2459\">\n<li data-start=\"2289\" data-end=\"2348\">\n<p data-start=\"2291\" data-end=\"2348\"><strong data-start=\"2291\" data-end=\"2317\">La comparaison sociale<\/strong> et la baisse d\u2019estime de soi<\/p>\n<\/li>\n<li data-start=\"2349\" data-end=\"2404\">\n<p data-start=\"2351\" data-end=\"2404\"><strong data-start=\"2351\" data-end=\"2364\">L\u2019anxi\u00e9t\u00e9<\/strong> face \u00e0 la surabondance d\u2019informations<\/p>\n<\/li>\n<li data-start=\"2405\" data-end=\"2459\">\n<p data-start=\"2407\" data-end=\"2459\"><strong data-start=\"2407\" data-end=\"2428\">La perte de temps<\/strong> et de productivit\u00e9<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2461\" data-end=\"2503\"><strong data-start=\"2461\" data-end=\"2499\">Strat\u00e9gies de r\u00e9silience num\u00e9rique<\/strong> :<\/p>\n<ul data-start=\"2504\" data-end=\"2724\">\n<li data-start=\"2504\" data-end=\"2547\">\n<p data-start=\"2506\" data-end=\"2547\">Fixer des temps de consultation d\u00e9finis (r\u00e9duire de mani\u00e8re progressive pour que cela tienne sur le long terme)<\/p>\n<\/li>\n<li data-start=\"2548\" data-end=\"2621\">\n<p data-start=\"2550\" data-end=\"2621\">Faire le tri dans ses abonnements\/applications pour \u00e9viter les contenus anxiog\u00e8nes et non d\u00e9sir\u00e9s<\/p>\n<\/li>\n<li data-start=\"2622\" data-end=\"2724\">\n<p style=\"text-align: left;\" data-start=\"2624\" data-end=\"2724\">Remplacer certains moments de scrolling par des activit\u00e9s hors \u00e9cran (lecture, marche, rencontres avec amis)<\/p>\n<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\" data-start=\"2624\" data-end=\"2724\"><span style=\"font-size: 28px; font-weight: 600; letter-spacing: 0px;\">D\u00e9pendance num\u00e9rique, en reconna\u00eetre les signes<\/span><\/h2>\n<p data-start=\"2787\" data-end=\"2892\">La fronti\u00e8re entre usage et sur-usage du num\u00e9rique est subtile.<\/p>\n<p data-start=\"2787\" data-end=\"2892\">Voici quelques signes d\u2019une d\u00e9pendance potentielle :<\/p>\n<ul data-start=\"2893\" data-end=\"3086\">\n<li data-start=\"2893\" data-end=\"2958\">\n<p data-start=\"2895\" data-end=\"2958\">Lorsque l&rsquo;on v\u00e9rifie de mani\u00e8re compulsive son t\u00e9l\u00e9phone d\u00e8s le r\u00e9veil et juste avant de dormir<\/p>\n<\/li>\n<li data-start=\"2959\" data-end=\"3007\">\n<p data-start=\"2961\" data-end=\"3007\">Lorsque le sentiment de \u201cvide\u201d ou d&rsquo;irritabilit\u00e9 survient face \u00e0 un manque de connexion<\/p>\n<\/li>\n<li data-start=\"3008\" data-end=\"3086\">\n<p data-start=\"3010\" data-end=\"3086\">Lorsque l&rsquo;on a recours aux \u00e9crans pour \u00e9viter les \u00e9motions ou des pens\u00e9es inconfortables.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3010\" data-end=\"3086\">Une prise en charge psychologique d&rsquo;approche int\u00e9grative permet d&rsquo;aborder la d\u00e9pendance sou diff\u00e9rents versants :<\/p>\n<ul data-start=\"3144\" data-end=\"3374\">\n<li data-start=\"3144\" data-end=\"3206\">\n<p data-start=\"3146\" data-end=\"3206\">La TCC pour identifier et modifier les habitudes automatiques<\/p>\n<\/li>\n<li data-start=\"3207\" data-end=\"3271\">\n<p data-start=\"3209\" data-end=\"3271\">La Pleine conscience pour r\u00e9apprendre \u00e0 \u00eatre pr\u00e9sent \u00e0 soi et aux autres, sans \u00e9cran<\/p>\n<\/li>\n<li data-start=\"3272\" data-end=\"3374\">\n<p data-start=\"3274\" data-end=\"3374\">Les Techniques humanistes pour renforcer la motivation au changement et conscientiser les b\u00e9n\u00e9fices qui en d\u00e9coulent<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"3381\" data-end=\"3452\">Retrouver un \u00e9quilibre entre vie digitale et bien-\u00eatre mental<\/h2>\n<p data-start=\"3453\" data-end=\"3560\">La cl\u00e9 n\u2019est pas de bannir les technologies, mais d\u2019en reprendre le contr\u00f4le afin que celles-ci restent un outils positif dans notre vie.<\/p>\n<p data-start=\"3453\" data-end=\"3560\">Quelques gestes simples pouvant \u00eatre mis en place :<\/p>\n<ul data-start=\"3561\" data-end=\"3840\">\n<li data-start=\"3561\" data-end=\"3616\">\n<p data-start=\"3563\" data-end=\"3616\">Programmer des moments \u201csans \u00e9cran\u201d dans la journ\u00e9e<\/p>\n<\/li>\n<li data-start=\"3617\" data-end=\"3662\">\n<p data-start=\"3619\" data-end=\"3662\">Favoriser les interactions en face \u00e0 face plaisantes<\/p>\n<\/li>\n<li data-start=\"3663\" data-end=\"3740\">\n<p data-start=\"3665\" data-end=\"3740\">Se reconnecter \u00e0 ses besoins corporels (mouvement, sommeil, alimentation, plaisirs)<\/p>\n<\/li>\n<li data-start=\"3741\" data-end=\"3840\">\n<p data-start=\"3743\" data-end=\"3840\">Rechercher du soutien professionnel si le num\u00e9rique prend trop de place dans la vie quotidienne et que certains sympt\u00f4mes commencent \u00e0 empi\u00e9ter sur le bien-\u00eatre<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3842\" data-end=\"3845\" \/>\n<h2 data-start=\"3847\" data-end=\"3862\">Conclusion<\/h2>\n<p data-start=\"3863\" data-end=\"4186\">T\u00e9l\u00e9travail, r\u00e9seaux sociaux, connexion permanente; Le num\u00e9rique offre de grandes possibilit\u00e9s, mais il peut aussi peser sur notre sant\u00e9 mentale, sociale et professionnelle. En prenant conscience de ses effets, en questionnant notre usage, en posant des limites et en utilisant des strat\u00e9gies adapt\u00e9es, il est possible de profiter de ses avantages tout en pr\u00e9servant son \u00e9quilibre.<\/p>\n<p data-start=\"4188\" data-end=\"4362\">\ud83d\udcac <em data-start=\"4191\" data-end=\"4362\">En tant que psychologue francophone \u00e0 Barcelone, je vous propose un accompagnement personnalis\u00e9 pour retrouver cet \u00e9quilibre entre vie digitale et sant\u00e9 mentale, en pr\u00e9sentiel ou en ligne.<\/em><\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":3038,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[60],"tags":[],"class_list":["post-3035","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-etre"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - 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