Managing stress and emotions means successfully finding the right balance between what a situation demands of us and the resources we have available. When faced with pressure or an unexpected event, the body and mind react spontaneously: the heart races, muscles tense, thoughts spiral, emotions rise, or the opposite occurs.
These reactions can be useful if channeled, but they become a hindrance when they overwhelm us.
TOP® offers simple and practical tools to learn how to identify, understand, and adjust these reactions. Through breathing, relaxation, mental imagery, and internal dialogue, and with our practical/effective tools, everyone can regain calm, clarity, and decision-making ability, even in the most tense moments.
In reality, managing one’s stress and emotions does not mean erasing them or intellectually accepting them; rather, it involves transforming them into levers that help us gradually perform better.
Controlled breathing is at the heart of TOP®. By modulating the rhythm and depth of breath, it allows direct action on the balance of body and mind.
Depending on the situation, they can soothe by reducing stress, stabilize alertness to maintain concentration, or energize the body before an action.
Easy to practice anywhere, anytime, they offer true autonomy to adjust one’s internal state. They thus become a valuable link between psychological and physiological balance, and therefore mental effectiveness.
Relaxation techniques aim to establish deep and lasting release, gradually freeing accumulated physical and psychological tensions.
As true recovery gateways, they help to restore a solid inner balance.
Practiced regularly, they improve sleep quality, reduce fatigue, and prevent burnout.
Adaptable to available time, they can take the form of a few-minute break or a longer session.
Accessible to all, they become essential support for preserving well-being and effectiveness, while strengthening resilience in the face of life’s demands.
Relaxation imagery involves mentally recreating a pleasant place or experience, engaging all five senses.
Closing one’s eyes for a few moments and immersing oneself in a calming setting is enough to feel immediate release.
Just a few minutes of practice can already reduce anxiety, rebalance the nervous system, and rejuvenate oneself.
This technique is particularly well-suited for taking a regenerative break in the middle of a busy day and quickly regaining inner serenity.
SAR is a technique based on Pavlov’s conditioned reflex to cope with stress and remain in the action activation zone.
It offers a quick response to distractions or rising stress. Its implementation requires regular training so that it becomes an effective reflex in critical moments.
It can be a discreet movement, a keyword, or a specific breathing technique, making it usable in any professional, academic, or athletic context.
It becomes a valuable ally for maintaining optimal concentration.
Regulation of Activation Level (RNA) is a technique that allows one to maintain or very quickly return to the ideal zone for performing.
It allows for the regulation of energetic and cognitive expenditure throughout an activity. It helps manage stress and emotion, thereby nurturing motivation.
Positive Reinforcement involves reliving, step by step, an overcome difficulty, a past event that was a source of satisfaction or success, for which one invested a great deal and which seemed to be of very high stakes.
Rather than focusing solely on what is lacking, it is about valuing each step taken, even a minimal one, as a victory that contributes to the overall journey.
This habit fosters resilience and helps one bounce back better from difficulties.
Positive Reinforcement is a strategy that nurtures motivation, refines behaviors, and sustains the desire to move forward. It thus becomes an essential resource for maintaining motivation.
MPS allows one to approach any situation clearly and with full command of one’s abilities to give one’s best.
It allows for setting clear objectives and anticipating a positive vision of success.
By visualizing a favorable scenario, the brain is conditioned to mobilize the necessary resources to achieve this outcome.
MPS must also allow one to project beyond the objective, in order to prepare for what comes next and broaden one’s perspectives. Used regularly, it strengthens motivation, develops a sense of self-efficacy, and helps stay on track even when obstacles arise.
A true mental compass, MPS is an indispensable practice that fosters self-confidence.
Developed within the armed forces, Potential Optimization Techniques (TOP®) are now being disseminated in the civilian world. They are for everyone, whether individuals (children, managers, employees, etc.) or professionals (healthcare workers, athletes, HR, educators, etc.). TOP® constitute a customizable toolkit, containing pedagogical techniques that can be used autonomously and automatically, enabling adaptation to contextual constraints and maximizing one’s resources in all situations.
Participants will be able to integrate the TOP® method into their daily, professional, and personal lives, facilitate the expression of their potential, and adapt to new, complex, or stressful situations.
Prerequisites: No prerequisites are required to access the initial TOP training.
Participants will be able to integrate the TOP® method into their practice, provide individual or collective support, and potentially organize and lead introductory TOP® training sessions.
Prerequisites: Must have fully completed the Initial FI TOP Training within two years prior to the start of the TOP Practitioner Training.
Upon completion of the training, participants will master group facilitation techniques, identify postures that promote active engagement, and design impactful educational materials and activities.
Prerequisites: Must be a TOP practitioner or in the process of becoming one.
Upon completion of the training, participants will be able to competently continue their TOP® activities through reflection on their practices, skill development, and constructive dialogue with a supervisor.
Prerequisites: It will be necessary to have started individual supervision with the supervisor.
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