{"id":23127,"date":"2019-02-20T10:00:32","date_gmt":"2019-02-20T09:00:32","guid":{"rendered":"https:\/\/hellocare.com\/?p=22878"},"modified":"2025-12-05T10:12:18","modified_gmt":"2025-12-05T09:12:18","slug":"mini-guide-de-survie-contre-les-ecrans","status":"publish","type":"post","link":"https:\/\/www.hellocare.com\/blog\/mini-guide-de-survie-contre-les-ecrans\/","title":{"rendered":"Mini-guide de survie contre les \u00e9crans"},"content":{"rendered":"

L<\/span>es \u00e9crans s\u2019immiscent tellement dans nos vies professionnelles et personnelles que les experts ont fini par d\u00e9noncer les dangers des lumi\u00e8res bleues. Probl\u00e8mes de vue, addictions, isolement\u2026 Chacun.e peut \u00eatre touch\u00e9.e de mani\u00e8re diff\u00e9rente.
\nD\u00e9couvrez 5 r\u00e9flexes dans cet article pour survivre et \u00e9viter les dangers dus aux \u00e9crans !<\/span><\/span><\/p>\n<\/div>

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\"addiction<\/span><\/div>
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Prot\u00e9ger ses yeux<\/h3><\/h3><\/div>

Si vous passez beaucoup de temps devant l\u2019\u00e9cran de votre ordinateur, assurez-vous d\u2019adopter les bons gestes pour soulager vos yeux. Par exemple, si vous travaillez sur un ordinateur portable, inclinez votre \u00e9cran vers l\u2019arri\u00e8re. Veillez \u00e0 ne pas avoir de reflets (fen\u00eatre, lumi\u00e8re artificielle) sur votre \u00e9cran. Toutes les 20 minutes, reposez vos yeux pendant 20 secondes. Regardez au loin. Veillez aussi \u00e0 cligner des yeux r\u00e9guli\u00e8rement, l\u2019\u00e9cran diminue la fr\u00e9quence et l\u2019amplitude du clignement.<\/p>\n<\/div>

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> Un doute sur votre sant\u00e9, des questions \u00e0 poser ? Parlez \u00e0 un M\u00e9decin facilement et sans RDV.<\/a><\/p>\n<\/div>

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Lutter contre l\u2019appel des technologies<\/h3><\/h3><\/div>

Pour r\u00e9sister \u00e0 votre smartphone et ses nombreuses notifications, sortez-le de votre champ de vision lorsque vous ne vous en servez pas. A trop le garder pr\u00e8s de soi, surtout au travail, nous devenons contre-productifs.ives. Surtout si on tourne la t\u00eate \u00e0 chaque notification ! S\u2019il vous prend l\u2019envie de consulter votre t\u00e9l\u00e9phone alors qu\u2019il ne vous a rien demand\u00e9, fermez les yeux et respirez un bon coup !
\nAussi, mettez un peu d\u2019organisation dans votre quotidien. D\u00e9terminez par exemple une heure dans la journ\u00e9e \u00e0 laquelle vous r\u00e9pondrez \u00e0 vos mails. Ne le faites pas en dehors de cette heure-l\u00e0.
\nVous pouvez aussi d\u00e9sactiver vos notifications.<\/p>\n<\/div>

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Moduler l\u2019\u00e9clairage de son \u00e9cran<\/h3><\/h3><\/div>

Ajustez la luminosit\u00e9 de votre \u00e9cran afin que celle-ci s\u2019accorde \u00e0 l\u2019\u00e9clairage ambiant. Le but est d\u2019\u00e9viter \u00e0 vos yeux d\u2019avoir \u00e0 traiter un contraste. En fonction de l\u2019heure de la journ\u00e9e, de la lumi\u00e8re naturelle et l\u2019\u00e9clairage de votre bureau, augmentez ou diminuez la luminosit\u00e9 de votre \u00e9cran.
\nLes principaux syst\u00e8mes d\u2019exploitation proposent des modes \u00ab nuit \u00bb permettant de r\u00e9duire l\u2019\u00e9mission des lumi\u00e8res bleues. N\u2019h\u00e9sitez pas \u00e0 les activer afin de ne pas (trop) perturber votre sommeil.
\nLes opticiens proposent quant \u00e0 eux des verres permettant de se prot\u00e9ger de la lumi\u00e8re bleue.
\nCelle-ci est n\u00e9faste pour nos yeux car elle ressemble \u00e0 la lumi\u00e8re du soleil, ce qui induit notre cerveau en erreur quant au cycle jour \/ nuit.<\/p>\n<\/div>

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Envisager une psychoth\u00e9rapie<\/h3><\/h3><\/div>

Les \u00e9crans d\u00e9clenchent plusieurs sortes d\u2019addictions : au sexe, aux jeux d\u2019argent ou aux relations impersonnelles par exemple. Lorsque ce probl\u00e8me est d\u00e9tect\u00e9, le mieux consiste \u00e0 prendre un rendez-vous pour une consultation d\u2019addictologie sp\u00e9cialis\u00e9e. Dans ce contexte, c\u2019est une psychologie comportementale qui pourra apporter \u00e0 la personne un mieux-\u00eatre. La th\u00e9rapie comprend plusieurs \u00e9tapes : l\u2019analyse de son comportement, en minimiser les avantages, se rouvrir \u00e0 d\u2019autres activit\u00e9s g\u00e9n\u00e9ratrices de bien-\u00eatre, ainsi qu\u2019un travail sur les raisons qui ont permis l\u2019installation de ce comportement compulsif. La th\u00e9rapie comportementale apporte \u00e0 la personne addict aux \u00e9crans des strat\u00e9gies pour mieux g\u00e9rer son stress et ses relations avec autrui.<\/p>\n<\/div>

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Tenter la d\u00e9tox digitale<\/h3><\/h3><\/div>

Lorsque vous recevez une notification sur votre portable, faites la sourde oreille. Consacrez-vous une minute enti\u00e8re rien qu\u2019\u00e0 vous. Fermez les yeux, ou inspirez profond\u00e9ment, ou proc\u00e9dez \u00e0 une visualisation positive. Si vous passez beaucoup de temps devant un \u00e9cran, \u00e9tirez-vous ou marchez. M\u00eame si ce n\u2019est que pendant 60 secondes, vos yeux et votre esprit les aimeront beaucoup !<\/p>\n<\/div>

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<\/span><\/a><\/span>
\"consulter<\/a><\/span><\/div>
<\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"

es \u00e9crans s\u2019immiscent tellement dans nos vies professionnelles et personnelles que les experts ont fini par d\u00e9noncer les<\/p>\n","protected":false},"author":28,"featured_media":24974,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[560,541],"tags":[],"class_list":["post-23127","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-addictologie","category-sante-mentale-bien-etre"],"acf":[],"yoast_head":"\nDanger des \u00e9crans : mini-guide de survie pour se prot\u00e9ger<\/title>\n<meta name=\"description\" content=\"Danger des \u00e9crans : nos professionnels de sant\u00e9 vous conseillent pour se prot\u00e9ger contre les \u00e9crans. 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