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Le stress

- LE STRESS ET LE LANGAGE DU CORPS........
 
Des mots comme stress, anxiété, tension, ont maintenant leur place dans le langage de la vie quotidienne, même si leur d...éfinition est souvent imprécise. Chacun s'accorde à penser que la santé est influencée par les événements extérieurs et les conditions de vie qui demandent de plus en plus de capacité d'adaptation. La médecine reconnaît elle-même l'importance des facteurs psychologiques dans l'origine et le développement des maladies comme l'infarctus, l'hypertension, l'ulcère de l'estomac, la migraine ou encore le cancer pour citer les plus courantes.
Face aux exigences de la vie socioprofessionnelle, à la remise en question des valeurs traditionnelles, à l'évolution des structures sociales et familiales, à l'accélération du rythme de vie, il devient de plus en plus difficile à l'homme de s'adapter et son organisme physique accepte plus ou moins bien les contraintes auxquelles il est soumis. La notion de stress appartient à la médecine psychosomatique : elle traduit cette difficulté d'adaptation de l'homme moderne et recouvre des symptômes variés que chacun connaît : oppression respiratoire, palpitations cardiaques, jambes qui tremblent, boule dans la gorge, etc...
Les sensations éprouvées dans les situations stressantes sont indépendantes des causes du stress. C'est une réaction globale de l'organisme. Le Professeur Hans SELYE qui, le premier, a défini le concept actuel de stress a écrit : «L'homme moderne doit maîtriser son stress et apprendre à s'adapter, sinon il sera voué à l'échec professionnel, à la maladie, à la mort prématurée».

Si, pendant longtemps, l'homme s'est trouvé face à des dangers physiques dans les sociétés primitives, les stress qu'il subit dans les sociétés civilisées sont de plus en plus de nature psychologique. Et la réponse à ces «agressions» psychiques dépend beaucoup plus de notre manière de les interpréter et de nous y adapter que des agressions elles-mêmes. A défaut de transformer la société, nous pouvons apprendre à mieux réagir, à compenser les conséquences physiques du stress pour préserver notre capital santé et notre équilibre intérieur.
C'est le but des techniques de relaxation et de sciences telles que la Sophrologie.

- La définition scientifique du stress

Le stress a été défini scientifiquement par le Professeur Hans SELYE de Montréal en 1950 sous le nom de «Syndrome Général d'Adaptation» ou S.G.A.
C'est la réponse de l'organisme face aux agressions auxquelles il est exposé, indépendamment de la nature et de la cause de l'agression.
Dans l'Antiquité, le grec Hippocrate avait déjà reconnu le «pouvoir curatif de la nature» c'est-à-dire l'existence de mécanismes dans le corps qui visent à préserver ou à rétablir la santé après une maladie.
Au XX ème siècle, le physiologiste française Claude Bernard montrait que 1'une des caractéristiques des êtres vivants est de maintenir la stabilité de leur milieu interne malgré les changements extérieurs. La température invariable du corps en est un bon exemple.
En 1939, l'américain Cannon, définissait le concept important d'«Homéostasie» qui désigne l'ensemble des processus physiologiques qui cherche à maintenir un équilibre interne. Le premier, il insista sur la réaction du système nerveux sympathique, sur la décharge d'adrénaline et sur les modifications cardiovasculaires qui accompagnent la réaction du corps au stress.

- La réaction de stress

Tout stress extérieur, physique ou psychologique, agréable ou désagréable, provoque une réponse du corps, identique et stéréotypée : réactions hormonale ,organique, musculaire, etc...

La plupart du temps, l'organisme est capable de s'adapter. Cependant, en cas de demande ou d'agression trop intense ou trop prolongée, la réaction exigée peut dépasser les capacités de résistance du corps et entraîner des effets nocifs.
Il est important de voir que d'abord la réaction de stress est une réaction normale et positive qui sert à mobiliser le potentiel d'action du corps. C'est l'intensité mais surtout la durée de l'agression extérieure qui conduisent à l'épuisement et à la maladie.
D'autres facteurs sont également déterminants, en particulier pour les stress psychologiques. Face à une agression extérieure, un animal se prépare à réagir activement et son organisme mobilise ses ressources : il peut se battre ou fuir, et dépense ainsi physiquement l'énergie qu'il a accumulée dans un premier temps. Il retrouve ensuite son équilibre. Il en était de même pour l'homme dans les sociétés primitives quand sa survie était menacée.
Cependant, dans le monde moderne, l'homme est soumis à des sollicitations permanentes sans pouvoir réagir physiquement par une action immédiate, pour des raisons sociales. L'énergie accumulée est donc retenue, entraînant des désordres physiologiques internes.
De plus, généralement, la survie de l'être humain n'est plus menacée et la réaction de stress est due beaucoup plus à des causes psychologiques et sociales : compétition et rentabilité, perturbations émotionnelles, excès de travail intellectuel ou de responsabilité, absence de liberté, etc...
Dans ce cas, la réponse biologique Combat-Fuite de l'organisme n'est plus adaptée, mobilisant une énergie qui ne peut être dépensée. Tout dépend alors de la manière dont nous interprétons les situations :

«Ce qui est important n'est pas ce qui nous arrive, mais la manière dont en le prend». L'homme moderne doit développer consciemment ses capacités de détente et désamorcer la réaction animale Combat-Fuite pour combattre le stress.


Les causes du stress

1. Les causes physiques :

Le stress peut avoir des causes physiques:
- La faim, la maladie, les déséquilibres alimentaires.
- Le surmenage physique, la fatigue
- Les changements de climats et les climats excessifs.
- Le bruit qui selon un sondage est le premier des facteurs de stress pour 32 % des personnes interrogées.
- Les perturbations du rythme biologique : stress des travailleurs de nuit, des pilotes de lignes,...

La réponse à ces stress passe par une modification des conditions de vie. Les facteurs alimentaires, dans la mesure où ils conditionnent le bon équilibre de notre système nerveux, sont fondamentaux.

Notre résistance nerveuse est diminuée par :
- l'excès de sucres, surtout raffinés,
- l'excès de graisses, surtout animales,
- l'excès ou l'insuffisance de protéines,
- l'excès de sel,
- les excitants: café, alcool, tabac....
- un manque de minéraux (calcium, magnésium, etc ),
- un manque de vitamines.
Chacun, en fonction de son et de son hérédité, réagira différemment.

2. Les facteurs psychiques

Toute situation qui nécessite une adaptation, une modification des comportements est génératrice de stress. Le stress dépend de notre capacité à nous adapter au changement, de notre flexibilité face aux situations. Les psychiatres Thomas H. Holmes et Richard H. Rahe ont d'ailleurs établi une échelle des évènements stressants de la vie.
Mais nous ne réagissons pas tous de la même manière aux circonstances. Pour certains, tel évènement sera vécu comme stimulant alors qu'un autre perdra tous ses moyens de réagir. «Ce qui est essentiel, c'est de connaître son seuil de résistance et d'adapter son rythme de croisière à ses facultés d'adaptation» .

Nous réagirons différemment en fonction de :
- Notre constitution physique et notre type de caractère qui sont intimement liés. C'est l’intérêt de l'étude de la caractérologie.
- Notre hérédité et nos maladies antérieures qui déterminent notre résistance physique.
- Notre alimentation et notre mode de vie (quantité et qualité de sommeil, travail, etc.)
- Notre éducation, particulièrement importante, qui nous a plus ou moins bien préparé à nous adapter ou à nous défendre. Elle peut elle-même être génératrice de stress en développant l'appréhension, les pensées négatives, en ne nous apprenant pas à respecter nos limites.
- Le soutien de l'environnement, et en particulier, le soutien et la sécurité affective que peuvent apporter les proches lors des situations difficiles.


La réponse de l'organisme au stress

Physiologiquement, ce sont le système nerveux et le système endocrinien qui contrôlent notre manière de nous adapter.

- Le système nerveux (voir schéma) est représenté essentiellement dans la réponse au stress par le système nerveux sympathique, appelé aussi végétatif dont les fibres partent de la base du cerveau, descendent le long de la moelle épinière et vont innerver les organes internes (estomac, intestins, cour, etc. ).
Le système nerveux sympathique secrète en particulier l'adrénaline ainsi que d'autres hormones appelées catélochamines.
L'adrénaline, secrétée immédiatement, commande la réaction d'alarme (voir schéma 2). Elle libère le sucre stocké dans le foie pour faciliter la réaction musculaire. Elle accélère également le rythme cardiaque, oriente la circulation sanguine vers les muscles et le cerveau, et augmente la pression sanguine. Elle commande la libération des acides gras contenus dans les tissus graisseux pour fournir une énergie supplémentaire.
Le système endocrinien (voir schéma 1) est représenté par les glandes corticosurrénales situées au dessus de chaque rein et qui produisent des hormones nommées corticoïdes, dont la plus importante est la cortisone. La réaction des glandes surrénales est commandé au niveau du cerveau par l'hypothalamus et l'hypophyse qui, sous l'effet du stress vont secréter une hormone appelée A.C.T.H. qui va stimuler la production de corticoïdes.
Les corticoïdes augmentent la production des sucres dans le foie pour reconstituer les réserves, et inhibent les réactions inflammatoires produites par le stress. Ils agissent également dans un second temps.

- La cortisone est une hormone appelée syntaxique, c'est-à-dire qui transmet aux tissus agressés un message de tolérance, leur demandant de ne pas réagir. Cela explique ses propriétés anti-inflammatoires mais aussi l'affaiblissement immunitaire qu'elle crée à long terme.
Longtemps, les chercheurs se sont concentrés sur la nécessité de localiser dans le cerveau la réaction émotionnelle au stress. C'est en 1955 que W.R. HESS prouva le rôle fondamental de l'hypothalamus. L'hypothalamus est situé à la base du cerveau (schéma 3) et centralise les informations de tous les organes des sens, en particulier de la peau.
Il existe à l'intérieur du cerveau un circuit interne entre l'hypothalamus, le système lirnbique qui commande nos émotions et le cortex, siège des pensées. C'est ainsi que nos pensées et nos émotions influencent notre corps et réciproquement.
Le système nerveux sympathique prend ses racines dans l’hypothalamus qui en est le régulateur. C'est par lui que des «ordres» sont donnés aux différents organes du corps.
L' hypothalamus contrôle également l'hypophyse qui commande elle-même le système glandulaire endocrinien.
On voit ainsi son rôle fondamental d'«ordinateur central» dans les situations de stress.

- Les effets du stress chronique

La réaction du corps au stress est une réaction de mobilisation de l'énergie disponible en vue de l'action suivie d'une reconstitution des ressources. En cas de situations stressantes répétées ou trop intenses, la sécrétion répétée d'adrénaline peut entraîner de l'hypertension artérielle et des troubles du rythme cardiaque à cause de l'excès de libération de sucres et d'acides gras dans le sang, mais aussi parce que l'adrénaline accélère la coagulation sanguine. Cet excès peut causer aussi des troubles digestifs fonctionnels, en particulier les ulcères de l'estomac et la constipation.
La sécrétion d'adrénaline est aussi responsable de la transpiration excessive dans les situations de stress.

L'énergie mobilisée par cette réaction d'alarme face au danger, réel ou imaginaire, se traduit par une augmentation du tonus musculaire qui, s'il n'est pas dépensé, entraîne tensions et raideurs articulaires.
La sécrétion répétée de cortisone, qui n'est pas nécessaire en cas de stress chronique puisqu'il n'y a pas de dépense d'énergie physique pour résoudre la situation, épuise peu à peu les glandes surrénales.
La reconstitution des réserves en sucres se fait au détriment des protides contenus dans la peau, les muscles et la colonne vertébrale.
Cela explique les douleurs musculaires et dorsales, ainsi que les troubles cutanés et la sensibilité aux maladies allergiques qui apparaissent dans les stress chroniques.
Une sécrétion répétée de cortisone se traduit également par :
- Une augmentation de l'urée et de l'acide urique responsable à long terme de rhumatismes.
- Une rétention d'eau et de sodium au niveau du rein responsable d’œdèmes et favorisant l'hypertension et le diabète.
- Un affaiblissement des dépenses immunitaires par la destruction des tissus lymphatiques et la baisse du taux de globules blancs.

On retrouve là les symptômes liés aux traitements excessifs par la cortisone et l'explication des maladies liées au stress.
Enfin, l'épuisement des glandes surrénales a des répercussions sur les autres glandes, entraînant en particulier une baisse de la vitalité sexuelle et de l'activité psychique (concentration, mémoire, etc.)

La réaction du corps passe par plusieurs phases:
- Une phase d'alarme, (schéma 2) ou de mobilisation, extrêmement positive puisqu'elle permet au corps de réagir.
- Une phase de réaction (schéma 5) qui cherche à reconstituer l'équilibre interne après la phase d'alarme mais qui devient une phase de résistance en cas de stress chronique.
- Une phase d'épuisement lorsque le corps n'est plus en mesure de maintenir son équilibre interne.
La femme sera plutôt sujette aux maux de tête, aux migraines, aux vertiges, à L’oppression respiratoire et surtout aux problèmes de peau. Elle aura aussi des troubles des règles.
L'homme sera plutôt enclin aux réactions cardiaques et digestives favorisées par une plus grande consommation d'alcool et de tabac. Il aura également des troubles sexuels.
En fonction de l'hérédité" de chacun et de son mode de vie, c'est l'organe le plus faible qui "craquera", expliquant pourquoi les symptômes de stress sont si différents d'une personne à l'autre.
La résistance diminuera aussi avec l'âge qui, souvent, réduit les capacités d'adaptation et de résistance.
En cas d'épuisement, le stress est à la source :
- de maladies cardio-vasculaires,
- de troubles du rythme cardiaque,
- de troubles digestifs,
- de troubles gynécologiques,
- de troubles urinaires,
- de maladies de peau,
- de cancers,
- de dépressions nerveuses.

- Stress et tension musculaire

Comme nous l'avons vu, dans les états de stress, il y a une mobilisation musculaire en vue de l'action. Toute tension psychologique se traduit par une augmentation souvent inconsciente de la tension musculaire.
Ces contractions musculaires, ainsi que l'a montré Edmond JACOBSON, le créateur de la Relaxation Progressive, se produisent simultanément avec les réactions du système nerveux décrites dans les chapitres précédents et pas seulement sur ordre du cerveau.
On peut dire que le corps réagit directement aux changements dans son environnement par une mobilisation musculaire.
Edmond JACOBSON a mis en évidence expérimentalement une interaction réciproque, un biofeedback entre les activités musculaires et cérébrales.
Bien que le mécanisme cérébral du contrôle musculaire soit encore mal connu, on constate qu'une détente musculaire entraîne des modifications au niveau du système nerveux central et du système nerveux sympathique. D'où les multiples bienfaits tant organiques que psychologiques des techniques de relaxation.
On peut intervenir pour aider à la détente musculaire par de nombreuses méthodes naturelles et sans danger dont nous décrivons les principes, alors qu'il est difficile d'intervenir au niveau du système nerveux ou du système hormonal.

- Le stress, pattern neuromusculaire

Pour résumer, ce qui caractérise l'expérience d'une personne stressée, c'est une réponse globale de l'organisme sur tous les plans : organique, circulatoire, hormonal et musculaire.

De plus, face à un stress psycho-émotionnel, chacun a, en fonction de son histoire et de son expérience personnelle, une manière particulière de réagir. Cette façon particulière de réagir est caractérisée par un ensemble de contractures musculaires spécifiques à chaque personne et que nous appellerons un «pattern» neuromusculaire. Cet ensemble de contractures correspond au besoin d'exprimer sa réaction personnelle face à une situation, réaction influencée par la manière dont nous évaluons la situation. En effet, nous comparons inconsciemment la situation à nos expériences passées, nous la relions à nos attentes et, souvent dans les situations stressantes, à nos peurs.
Ce «pattern» neuromusculaire associé à notre réaction à certaines situations est toujours en relation avec un schéma respiratoire, une certaine manière de respirer à la fois dans l'amplitude, mais aussi dans le rythme et dans la localisation de la respiration.
Toute tension musculaire, dans n'importe quelle partie du corps, correspond à un certain mode respiratoire. C'est ainsi qu'une expression ou une émotion retenue dans les situations stressantes se traduit par un «pattern» neuromusculaire et un schéma respiratoire spécifique.

Lorsqu'il y a situation de stress chronique, les tensions musculaires persistent. Elles peuvent se réveiller également et être entretenues par le souvenir de la situation stressante, sans que la personne soit réellement dans la situation. Elles peuvent aussi réapparaître à l'occasion d'une émotion qui surgit dans une autre situation. Par exemple, si dans une situation passée, vous vous êtes retenu de pleurer et si une autre expérience de la vie vous amène à pleurer, les tensions musculaires liées à la situation passée vont réapparaître.
Ces tensions, si elles deviennent chroniques, vont perturber l'équilibre musculaire du corps, «sculptant» la posture.

Certains muscles perdent de leur souplesse et des parties du corps se rigidifient. D'autres perdent de leur tonus par compensation et cela entraîne un relâchement néfaste d'autres parties du corps. Il en résulte des déformations et des raideurs qui sont caractéristiques de nos attitudes face à la vie. La respiration se fait moins librement et nous ne pouvons plus réagir qu'au travers de comportements habituels et rigides dont nous finissons par ne plus être conscients.
Parallèlement, les grandes fonctions organiques du corps sont perturbées (digestion, élimination, etc.), le système nerveux et le système hormonal fonctionnent de moins en moins bien. Dans ces conditions, nous avons du mal à récupérer, à profiter du sommeil et à nous relaxer. Finalement, la maladie s'installe.

- Les techniques manuelles anti-stress et la relaxation

1) Les techniques manuelles anti-stress qui recouvrent plusieurs techniques de massage non médicales sont ainsi nommées depuis que l'emploi du terme «Massage» a été réservé par la loi aux techniques de kinésithérapie.

«On entend par massage toute manœuvre réalisée sur la peau manuellement qui comporte une mobilisation ou une stimulation méthodique, mécanique ou réflexe des tissus». Décret du 26 août 1985
«Nul ne peut exercer la profession de masseur c'est-à-dire pratiquer le massage (...) s'il n'est muni du diplôme d'état de masseur ...
Les techniques manuelles anti-stress sont particulièrement efficaces car elles s'attachent à compenser les différentes réactions au stress. Elles détendent la musculature et améliorent la circulation sanguine par une action mécanique, elles rétablissent un bon fonctionnement des organes internes, renforcent le système nerveux et rééquilibrent le système hormonal par une action réflexe et énergétique sur certains points spécifiques du corps. Elles libèrent la respiration et apportent par le toucher le soutien affectif nécessaire dans les moments difficiles.
Les techniques manuelles anti-stress apportent une détente globale dont les bienfaits se répercutent sur le plan psychologique. De plus, petit à petit, le patient découvre ses tensions et ses signaux personnels de stress. Il apprend à mieux réagir en modifiant ses attitudes de vie.

2) La relaxation est un moyen de détente hors sommeil qui amorce une décroissance des tensions, pour démarrer un autre système de fonctionnement qui, au lieu d'accéder sans cesse vers un but impossible à atteindre, donne des périodes de repos, de récupération, de reprise des forces mentales.
 

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