Nous avons tous une expérience où nous avons eu le besoin de nous protéger en nous mettant sur la défensive. Cela peut être au travail parce que l’on perçoit une critique, un sous-entendu. Cela peut être à la maison parce que nos conjoints, nos enfants nous font remarquer quelque chose qui ne nous fait pas particulièrement plaisir.
À un moment donné de notre vie, nous réagissons ou répondons aux situations, quelque qu’elles soient.
L’acte de répondre est un acte de liberté qui crée des opportunités et implique la capacité d’agir avec un sens de responsabilité personnelle. L’acte de réagir, inhérent à une attitude défensive révèle nos vulnérabilités présentes ou passées. Tout simplement, parce que notre réponse à une situation ou relation donnée est basée sur la résistance ou l’opposition.
En soi, se mettre sur la défensive est un mode de protection. On se sent attaqué dans notre intégrité, nos valeurs et/ou notre valeur. Par conséquent, on développe une parade. Se mettre sur la défensive, c’est protéger nos arrières et/ou protéger notre estime de soi.
Le seul problème, c’est qu’en se mettant en mode défensif, on se coupe de la relation à l’autre. Or, on a souvent une perception biaisée de l’autre et de ses intentions. Car se mettre sur la défensive, c’est penser que l’autre nous attaque. Or, dans la plupart des situations, c’est la projection de nos propres peurs et de nos propres ‘’drivers’’ qui nous conduisent à adopter ce comportement
Pourquoi se mettre sur la défensive est un problème?
Parce que cela nous met dans un état ”vibratoire” négatif. Nous sommes faits d’énergie et comme tout ce qui existe dans le monde, nous sommes constitués d’atomes. D’ailleurs, vous avez sûrement ressenti cela dans un sens ou dans l’autre. Quittez une personne pleine d’énergie parce que vous avez passé un excellent moment et vous vous dites ‘’Cette personne me donne de l’énergie’’ ou exactement l’inverse.
Or l’état vibratoire dans lequel on se trouve influe énormément sur ce que nous attirons dans notre vie. Être sur la défensive c’est un exemple typique d’une énergie vibratoire faible. Dans cet état, difficile d’attirer à nous des personnes qui nous enrichissent ou des opportunités qui nous comblent.
Pourquoi se met-on sur la défensive?
Première raison: On est en “Sur-régime”
Il peut y avoir une réponse toute simple : on est fatiguée ! Fatiguée de gérer 36 000 choses à la fois, à la moindre contrariété, on voit rouge et on réagit ! Cela peut venir de notre syndrome de la perfection, de montrer que l’on peut toujours gérer parce que l’on est forte.
Un conseil : On fait une pause, on va faire une ballade. On met la barre un peu moins haute dans certains domaines (cela peut être le diner que l’on va organiser, la fête d’anniversaire d’un des enfants qui ne sera pas aussi grandiose que prévu, cette présentation que l’on peaufine depuis des semaines). On se laisse un peu d’espace pour juste se poser et ce, sans culpabilité. On identifie les drivers possibles qui nous conduisent à nous mettre en sur-régime. Pour aller plus loin, je vous conseille un précédent article en anglais sur les drivers ”What is the driver that is consuming you?”
Deuxième raison: On ne s’accorde pas assez de valeur
Lorsque notre confiance en soi n’est pas à son top, il peut suffire d’un rien pour l’ébranler. Une remarque de son manager sur son travail, quelqu’un qui regarde son téléphone pendant que nous parlons et hop nous voilà en mode défensif ‘’ Il trouve ma présentation inintéressante’’ ou ‘’ il n’a aucun respect pour moi’’.
Je peux vous dire que la confiance en soi n’est pas liée à la position que vous occupez. Je connais des personnes qui ont accédé à des postes de management très élevés, et qui malgré tout, ont une confiance en elles fragile. Ces personnes ont d’ailleurs tendance à masque ce manque de confiance en soi par une tendance à porter un masque d’arrogance ou à être dans l’hyper contrôle. Tout simplement parce qu’elles veulent donner une image de quelqu’un d’assuré. Mais finalement, au fond d’elles-mêmes, ces personnes ne cessent de douter de leur valeur. Elles sont en complète insécurité.
Conseils : Le premier c’est d’avoir une idée claire de votre valeur. Se reconnaitre de la valeur c’est aussi et je dirai même surtout prendre conscience de la valeur que vous apportez aux autres, que ce soit votre équipe, votre entreprise ou au sein de vos relations familiales et amicales. Comment votre valeur contribue aux autres ?
Le deuxième c’est de pratiquer l’auto-compassion. Traitez vous aussi bien que vous traiteriez la personne qui vous est la plus chère. Soyez plus bienveillante avec vous- mêmes ou vos erreurs.
Troisième raison: Nous avons des modes de pensée inconscients limitants
Je n’en citerai que trois que je retrouve assez fréquemment avec les personnes que j’accompagne
Le ‘’Mindreading’’
Faire des hypothèses sur ce que les gens ressentent, les raisons pour lesquelles ils agissent comme ils le font, ce qu’ils pensent à votre sujet et ce, sans jamais valider votre hypothèse en leur posant la question.
Exemple : un collègue de travail ne vous a pas invité à une réunion à laquelle vous estimez votre présence indispensable. Vous arrivez à la conclusion qu’il essaie intentionnellement de vous exclure de la conversation ou qu’il ne valorise pas votre contribution… bien évidemment vous n’allez pas le voir
Filtrer
C’est ne voir que les aspects négatifs d’une situation et négliger les aspects positifs
Exemple : vous recevez un feedback globalement positif au sujet de votre performance au travail, mais vous ne retenez que les points négatifs ou à améliorer.
Absence de nuance
Arriver à une conclusion générale sans nuance et considérer une personne ou une situation comme bien ou mal, parfaite ou un échec total.
Exemple : vous avez un échange tendu ou bizarre avec un nouveau collègue et concluez qu’il n’est pas un bon élément pour l’équipe.
Si vous souhaitez approfondir le sujet, je vous conseille de lire l’article ” Top 5 of disempowering perspectives to get rid of at work”
Un conseil : Avoir ce type de perspectives nous conduit forcément à ressentir des émotions négatives (frustration, irritation, colère) et donc une tendance à être sur la défensive. La première étape est d’arrêter de blâmer les gens pour les émotions que vous ressentez. Vous pouvez faire le choix conscient de ne pas prendre ce que vous pensez être vrai pour une vérité absolue. Quel que soit le comportement des personnes qui vous entourent, vous pouvez faire le choix de l’empathie. Le hic c’est souvent que les gens confondent empathie et sympathie. Ce sera l’objet d’un prochain article mais pratiquer l’empathie c’est simplement essayer de comprendre le point de vue de l’autre, d’explorer comment cette personne forme son jugement sans pour autant changer le sien. Cela suppose une vraie curiosité
Quatrième raison: On a un ”fixed mindset”
Quand on pense à l’expression ‘’se mettre sur la défensive’’, on a souvent en tête qu’il s’agit de communication interpersonnelle mais en réalité, se mettre sur la défensive c’est aussi la façon dont on se parle à soi-même.
Ainsi, nous pouvons tenir un discours négatif sur les personnes qui nous pourrissent la vie, nous comparer à des gens qui sont dans une pire situation. Critiquer ceux qui semblent mieux réussir que nous. Penser que ce qui est est définitif et que nous avons peu de pouvoir pour faire évoluer les choses.
A court terme, cela peut nous faire nous sentir mieux. Sur du long terme un fixed mindset canalise notre énergie dans un mode défensif plutôt qu’ un mode proactif.
Conseil: Alors, comment pouvons-nous canaliser notre énergie vers l’auto-amélioration plutôt que l’auto-défense ? Selon une étude du Dr Carol Dweck, cultiver un état d’esprit de croissance peut nous aider à devenir une meilleure version de nous-mêmes.
Les images parlant toujours mieux que les mots, vous trouverez ci-joint un tableau récapitulant les différences entre le Fixed et le Growth mindset. (en anglais car je suis un peu paresseuse cette semaine). Libre à vous de choisir dans quel domaine vous souhaitez cultiver un ‘’growth’’ mindset
Conclusion
En relisant cet article, je prends réellement conscience, de ma spécificité en tant que coach en accompagnement de carrière et leadership. Pour être sincère, je me moque royalement du plafond de verre, comme il est institutionnalisé. Je me moque royalement d’accompagner les femmes à mettre en place des stratégies «corporate » pour dépasser ce fameux plafond de verre. Ce qui m’intéresse c’est de développer leur ‘’self leadership’’ authentique et une capacité à développer une meilleure conscience de soi pour faire des choix alignés avec qui elles sont et ce qu’elles désirent réellement. Ce sont leurs plafonds de verre personnels et internalisés que je travaille avec elles pour les pulvériser.
Je vous souhaite une très belle semaine!
Marie
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