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Hpi: Manuel d'Urgence: Protocoles rapides pour retrouver le contrôle au quotidien
Paperback
Attention Deficit Disorder (ADD-ADHD)Mental Health
Publisher: Independently Published
Published: Feb 9 2026
Pages: 172
Weight: 0.52
Height: 0.37 Width: 6.00 Depth: 9.00
Language: French
Vous avez un mental qui ne s'arrête jamais ? Des pensées en boucle, une surcharge émotionnelle, une fatigue nerveuse qui monte... et l'impression de perdre le contrôle au quotidien ?
Ce livre a été écrit pour les personnes HPI en souffrance (diagnostiquées ou non) qui veulent des solutions simples, rapides et applicables tout de suite - sans blabla, sans théorie interminable, sans pense positif.
Protocoles rapides pour retrouver le contrôle au quotidien est un guide pratique, structuré comme une boîte à outils: vous l'ouvrez au bon chapitre, vous appliquez un protocole, et vous mesurez un résultat.
Vous y trouverez des méthodes concrètes inspirées des approches les plus efficaces (TCC, ACT, compétences émotionnelles), adaptées aux profils qui analysent trop, se mettent une pression énorme, et finissent par s'épuiser.
Ce que ce manuel va vous aider à résoudre
Calmer une crise de surcharge (quand tout monte et que vous sentez l'explosion ou l'effondrement)
Stopper la rumination et la suranalyse (sans vous forcer à penser positif)
Sortir du perfectionnisme destructeur et du tout-ou-rien
Reprendre l'énergie quand vous êtes vidé, irritable, à bout
Poser des limites sans vous justifier et sans culpabiliser
Retrouver une vie stable: organisation anti-surcharge, sens, prévention des rechutes
Une méthode simple: urgence → stabilité → reconstruction
Ce livre vous guide pas à pas avec:
une routine urgence 5 minutes pour redescendre vite
un reset physiologique 20 minutes quand ça déborde
une méthode anti-rumination Stop → Déplacer → Choisir
un cadre anti-perfectionnisme en 3 niveaux (minimal / correct / excellent)
des scripts prêts à l'emploi pour les relations (famille, couple, travail)
un plan 30 jours clair pour reprendre une dynamique durable
un plan anti-rechute (signaux d'alerte + actions + personnes ressources)
Pour qui est ce livre ?
Pour vous si vous vous reconnaissez dans ces phrases:
Je pense trop. Je me mets une pression énorme. Je suis fatigué mais je n'arrive pas à m'arrêter. Je rumine tout. Je me sens en décalage.
Cartes, check-lists, grilles, scripts, routines: tout est fait pour passer à l'action.
Si vous voulez retrouver du calme, de la clarté, et un contrôle réel sur votre quotidien, commencez ici.
Ouvrez le manuel, appliquez un protocole aujourd'hui, et reprenez la main.
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