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Le cerveau, responsable du flow ?

Le flow créatif contribue à ton mieux-être,  car lorsque tu es dans cet état de flow, tu es complètement absorbée dans une tâche et tu ne vois pas le temps passer.

Dans un même ordre d’idées, nous pouvons l’atteindre en faisant l’amour, mais aussi en méditant où bien lorsque nous sommes entièrement plongés dans une activité de création.

COMMENT TROUVER VOTRE ZONE ? 

Il permet aux sportifs de mêler concentration maximale, contrôle des gestes et sérénité en pleine performance. Lui, c’est le flow. Mais comment accéder à cet état mental optimal ?
« J’ai ressenti comme un étrange calme… une sorte d’euphorie. J’ai eu l’impression de pouvoir courir une journée entière sans fatigue, de pouvoir dribbler à travers toutes leurs équipes ou à travers tous, que je pouvais presque leur passer à travers physiquement. »
Ces mots ont été écrits par Pelé dans une biographie sortie en 2006. S’ils peuvent laisser penser que le footballeur brésilien a vécu un énorme trip sous acide lors d’un match, il décrivent en fait un état mental que les psychologues appellent le « flow« , une sorte de transe mystérieuse ressentie par certains sportifs au sommet de leur art. Mais concrètement, qu’est-ce que c’est ?

C’EST QUOI LE FLOW ?

Elaboré par le psychologue Mihály Csíkszentmihályi (une récompense à celui qui le prononce correctement) au milieu des années 1970, le flow se définit comme un état mental atteint par une personne – sportive ou non – lorsqu’elle est complètement plongée dans une activité. Un simple état de concentration extrême ?
Pas tout à fait. Aurélien Daudet, coach, formateur et ancien parachutiste amateur, définit le flow comme un « état de bonheur intense qui possède plusieurs caractéristiques.»

COMMENT SAVOIR QU’ON EST DANS LE FLOW ?

Il explique que plusieurs facteurs indiquent qu’on se trouve dans un état de flow :
« L’une des principales caractéristiques du flow, c’est qu’on est déconnecté de la réalité pendant un bref instant, la conscience est altérée. Et ce sont les mêmes sensations qui reviennent chez la plupart des sportifs qui ont vécu une expérience de flow » développe-t-il.
« D’abord, ils parlent d’une perte de sensation corporelle, d’une déconnexion temporelle, de l’impression d’avoir été en pilote automatique, que rien d’autre n’existait à part le moment présent mais surtout, d’une sensation de bonheur extrême.»
Ce que confiait très justement le pilote Ayrton Senna durant les qualifications du grand prix de Monaco 1988 :
« J’étais déjà en pole position […] et je continuais. Tout à coup j’avais deux secondes d’avance sur tout le monde, même sur mon binôme qui avait la même voiture. Et tout à coup j’ai réalisé que je ne conduisais plus la voiture consciemment. Je la conduisais comme instinctivement, mais j’étais dans une autre dimension. J’étais comme dans un tunnel. […] Je continuais et continuais, encore et encore et encore et encore. J’avais largement dépassé la limite mais j’étais capable d’aller plus loin encore.»
Le pilote de Formule 1 Ayrton Senna de l'écurie McLaren ai Grand Prix de F1 d'Australie 1991.
Le regretté Ayrton Senna © DPPI

LE CERVEAU, RESPONSABLE DU FLOW

Cet état de transe – souvent comparé à l’extase – s’explique par un certain nombre de décharges chimiques relâchées dans le cerveau. Parmi elles, la sérotonine, la dopamine et la leptine. Pour apporter une réponse au sentiment de déconnexion totale d’une personne quand elle est impliquée dans le processus de flow, psychologue Csíkszentmihályi explique que le système nerveux est incapable de traiter plus de 110 bits d’info/sec.
Pour comparaison, notre cerveau traite 60 bits d’info/sec pendant une conversation, c’est pourquoi il est difficile – voire impossible – d’écouter parler deux personnes en même temps. Quand une personne se trouve en état de flow, son cerveau traite environ 100 bits d’info/sec, ce qui ne laisse plus assez de place au système nerveux pour faire attention au reste.

On veut encore le ressentir, continuer à rouler et à ressentir la même émotion à chaque fois, chaque fois qu’on fait du skate. C’est chouette. Je ne peux pas le décrire. T’as l’impression que t’es dans le rythme et que tu le suis. C’est ce qu’il y a de mieux.

COMMENT ATTEINDRE LE FLOW ?

Mais est-il possible d’atteindre cet état mental et surtout, comment ? Pour Aurélien Daudet, « on ne peut pas se dire ‘aujourd’hui je vais me faire une petite séance de flow’, mais on peut mettre en place toutes les conditions pour. » Pour ça, plusieurs conditions sont à respecter.
  • Avoir une activité challengeante, simple et auto-centrée :
« Si je n’ai pas de défi, je vais m’ennuyer dans ce que je fais. »
  • Selon Aurélien Daudet, il essentiel d’être en compétition avec soi-même dans l’activité pratiquée pour accéder au flow. Mais attention à trouver le juste milieu.
« Si le défi que je me donne est trop élevé pour mes compétences, je n’y arriverai pas et je pourrais me retrouver frustré.»
  • Avoir des objectifs à court-terme :
« Il faut que l’objectif que je me donne soit perceptible dès maintenant par principe de rétro-action. Il faut que je voie tout de suite les bénéfices de ce que je fais pour en éprouver de la fierté.»
  • Prendre du plaisir :
« Il faut que l’activité que je fais soit source de plaisir et c’est probablement la condition la plus importante pour accéder à l’état de flow.»

Demander de plus en plus d’efforts et d’abnégation est courant, notamment en sport. Dans ce domaine, l’idée est de supporter voire de s’auto-infliger une charge d’entraînement croissante, impliquant d’une part d’ignorer le stress et l’anxiété et faisant par ailleurs du déplaisir un indicateur de progrès. Ne s’agit-il pas là d’une vieille idée déjà présente dans certains contes visant l’éducation des petites filles : « Il faut souffrir pour être belle ». On retrouve aussi cela en culturisme sous le slogan « No pain, no gain » ou « pas de douleur, pas de progrès » !

A cette conception « sado-masochiste » liant entraîneurs et entraînés, on peut opposer une vision humaniste et durable, celle de l’identification, l’accompagnement et la recherche de la gestion optimale de ses ressources engagées dans l’effort intense, caractérisée par le flow.

LE FLOW ET LA ZONE

Emergeant dans les années 70 du courant de la psychologie positive[1], le concept de flow fait référence à un état psychologique optimal pouvant être ressenti dans divers domaines d’activité tels que l’art, l’enseignement, le sport.
Cela correspondrait à l’état d’activation optimale des personnes, lesquelles complètement impliquées dans l’accomplissement très intense de leur activité, atteindraient  l’apogée à la fois de leur concentration, de leur engagement et de leur satisfaction, autrement dit, leur plus haut niveau de maîtrise avec aisance et plaisir. Cet état agréable serait accompagné de sensation d’une « fluidité« , au sens d’aisance et de contrôle des actions, sans effort :

« Le sportif vit alors un état de fonctionnement optimal. Ce dernier est appelé le flow mais aussi « la zone », ou le pic de performance ».
Des auteurs proposent un modèle de compréhension du flow en deux catégories : les caractéristiques du flow et ses conditions d’apparition.

« Cette différenciation est particulièrement utile aux professionnels qui peuvent ainsi augmenter les chances de faire ressentir le flow aux participants (caractéristiques du flow) en dirigeant leur programme d’intervention vers des situations et des environnements susceptibles de favoriser l’apparition du flow (les conditions) ».

[1] Ce courant de la psychologie cherche à « évaluer la qualité de vie et de prévenir les pathologies résultant d’une vie inintéressante, improductive et dénuée de sens aux yeux du sujet » Demontrond & Gaudreau (2008).

LES CARACTERISTIQUES DU FLOW

« [Elles] font référence à la nature empirique du phénomène lui-même […] c’est-à-dire à ce que l’individu ressent lorsqu’il est en [état de] flow ».

  1. La concentration sur la tâche, « totale en état de flow […] aucune pensée extérieure ne vient la perturber ».
  2. Le sens du contrôle, qui « reflète la sensation de pouvoir réaliser n’importe quelle action et de la réussir quelle que soit la tournure que prend la compétition ».
  3. La perte de conscience de soi, « s’illustre par le fait que l’athlète est réceptif à tout ce qui l’entoure, mais les informations habituellement utilisées pour se représenter la performance et l’action ne sont pas mises en jeu » .

LES CONDITIONS D’APPARITION DU FLOW

Ce sont « les circonstances et le milieu qui sont supposés conduire au flow » :

  1. La sensation d’un équilibre entre les exigences de la tâche et les compétences personnelles qui serait une condition moins importante que les autres pour atteindre l’état de flow.
  2. La clarté des buts, qui permet de fixer l’attention et de diminuer l’incertitude source de stress.
  3. La perception de feedback instantanés clairs et précis, « ce qui favorise une continuité dans l’accomplissement de ses objectifs ».

RESSENTIS EN ETAT DE FLOW

Jackson & Csikszentmihalyi (1999) psychologue avaient antérieurement identifié trois autres dimensions qui semblent plutôt relever du ressenti du sportif en état de flow :

  1. L’union de l’action et de la conscience, à l’origine de la sensation de totale immersion dans l’activité.
  2. La perception de la transformation du temps, « soit la situation est perçue comme se déroulant très lentement donnant l’impression de disposer de plus de temps, soit plus rapidement, permettant de supporter les douleurs inhérentes à sa pratique ».
  3. L’expérience autotélique, c’est-à-dire sans autre but qu’elle-même car « agréable et enrichissante [et] qui survient lorsque l’organisme fonctionne au maximum de ses capacités ».

Pour le champion Stéphane Diagana : « La zone c’est un moment de grâce, de plaisir intense ».

Pour le préparateur mental Julien Bois: « C’est un moment où l’individu contrôle toutes ses pensées, toutes ses actions. Et pendant ce moment, le sujet a l’impression d’accomplir parfaitement chacun de ses gestes ».

L’un des traits distinctifs du flow est un sentiment de joie spontanée, voire d’extase pendant une activité.

FLOW, EMOTIONS ET MOTIVATION

En état de flow, les émotions ne sont pas simplement contenues et canalisées, mais en pleine concordance avec la tâche s’accomplissant.

Pour Csikszentmihalyi, le flow est un état totalement centré sur la motivation. C’est une immersion totale, qui représente peut-être l’expérience suprême, en employant les émotions au service de la performance et de l’apprentissage : certains sportifs et entraîneurs parlent d’état de grâce. Aussi et comme l’expliquent certains auteurs :

« L’expérience […] est en soi si agréable que l’individu la ressentira comme une grande richesse et cherchera à retrouver cet état psychologique ». Ceci est particulièrement intéressant, permettant aux sportifs de s’entraîner intensément sans avoir le sentiment de se soumettre à l’autorité de l’entraîneur ou de subir l’entraînement.

AUTRES CONCEPTS ET THEORIES

« Si lors d’une compétition le défi dépasse les capacités des athlètes, ils ressentiront de l’anxiété. Inversement, un défi perçu comme plus faible que les ressources du sportif sera une source d’ennui. Cette notion d’équilibre apparaît comme centrale dans le concept de flow » . Ceci renvoie ainsi à deux concepts assez proches :

  • Le concept de décalage optimal[2]: qui vise à permettre au sportif « d’intégrer progressivement les informations [que la tâche] fournit et d’ajuster sa conduite en conséquence », ce qui implique « de restructurer ses savoir-faire antérieurs vers la recherche, la différenciation et l’exécution de nouvelles stratégies ».
  • Le concept de délicieuse incertitude de Famose (1990) : L’entraîneur doit proposer des tâches qui se situent dans une zone de difficulté permettant au sportif une réussite potentielle donc non-acquise à l’avance. Pour cela, ces tâches doivent être situées dans une zone dite de « délicieuse incertitude », c’est-à-dire permettant de réussir à conditions de faire des efforts, donc ni trop faciles, ni trop difficiles.

Rapporté au flow, le premier concept implique de pratiquer à son meilleur niveau, donc de réaliser des tâches en décalage optimal, c’est-à-dire d’un niveau légèrement supérieur à celui de l’athlète lui offrant des possibilités de réussir s’il fait les efforts nécessaires.

« La motivation est maximale dans une zone intermédiaire où la curiosité est stimulée à un degré élevé et ou l’anxiété n’est pas encore trop grande ».

[2] Décalage optimal : Optimiser l’apprentissage impliquerait de proposer des exercices en « décalage optimal entre [les ressources] du sujet et [les exigences] de la tâche [ses exigences] » (Ibid), sollicitant alors « un dépassement de son mode de fonctionnement actuel ».

CHERCHER A ENTRER DANS LA ZONE

Pour Csikszentmihalyi les cinq indicateurs d’apparition et d’intensité du flow sont :

  1. une perception d’un équilibre entre ses compétences personnelles et le défi à relever,
  2. une centration de l’attention sur l’action en cours,
  3. des feedback clairs,
  4. des sensations de contrôle sur les actions réalisées et sur l’environnement,
  5. l’absence de stress, d’anxiété et d’ennui ainsi que la perception d’émotions positives.

Pour tenter de s’en approcher, selon le préparateur mental Thomas Sammut :

« Il faut atteindre un état de sérénité, savoir qui l’on est, et si on a des doutes, les transformer en forces ».

« La focalisation, l’attention, ce sont des choses qui se travaillent. On utilise des techniques respiratoires qu’on retrouve aussi dans le yoga ou encore des techniques d’imagerie : On va demander au sportif de visualiser des paysages calmes par exemple ».

CONCLUSION

La psychologie positive, à laquelle on doit le concept de flow cherche aussi à « comprendre comment enseigner aux jeunes générations […] optimisme et persévérance ».

Pour cela, elle propose une orientation différente de celle initialement prise par la psychologie du sport ; laquelle s’est d’abord intéressée aux états émotionnels et aux émotions négatives telles que le stress et l’anxiété.

En ce sens, « la psychologie positive est une révolution de la pensée car elle nous fait passer d’un mode d’expression en termes de déficit vers un mode d’expression en termes positifs ».

Ceci incite à penser sans réserve l’entraînement sous un éclairage humaniste.
Concernant le flow, ce qui semble encourageant pour les entraîneurs, est que « l’expérience du flow serait identique quelle que soit l’activité pratiquée, et quels que soient la culture, la classe, le genre et l’âge du sujet ».
Enfin, si le concept de flow est central dans la pratique sportive, c’est qu’« il permet de comprendre les expériences positives vécues par les athlètes [qui] décrivent le flow comme […] lié à de bons résultats […] un état psychologique optimal […] provoquant un ensemble d’émotions positives favorisant la réalisation d’une haute performance ».

Rachid ZIANE

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