The advice of psychiatrist Jérôme Palazzolo to keep his balance

Many of us have the impression that the world has changed in great brutality. Is it only an impression?

No, this feeling seems very real to me. By the influence of certain media and social networks, we are overexposed to conflicts, to fake news (False information) and polarized speeches. These modes of expression encourage immediate, emotional, explosive reactions. Continuous information channels, by their mode of existence, exhibit facts that are out of the ordinary, spectacular, without perspective. Social networks, by denying real links, promote misunderstandings and dehumanization. Benevolent social interactions are less numerous.

Does this rise in aggressiveness relegate the nuance or the values ​​of solidarity and mutual respect to the background, which we thought in the majority?

Absolutely. The models displayed of success, in any case the most visible worldwide, give the impression of being based on domination. This leads to perceiving cooperation and empathy as exceeded or ineffective. However, this type of success was not also disseminated before, so did not seem dominant to this point.

Why does the recent confrontation between the Presidents Volodymyr Zelensky and Donald Trump, at the White House, so much marked the spirits?

The violence contained in these exchanges – and its procession of humiliations and contempt – was very powerful. It was a symbolic “killing”. We came out amazed, paralyzed. Being a spectator of this kind of scene produces intense discomfort, which we have trouble recovering because we are not used to such a dose of violence. It is a normal reaction to an event that is too difficult to integrate by the brain which “pauses” to protect itself.

But in everyday life, it is sometimes not easy to escape aggressiveness …

It is true, because our neurons work “in mirror”: when we see a scene, we tend to spontaneously do the same. How to fight? Train to identify certain signs in your body: acceleration of heartbeat, intensification of breathing, tension of jaws. Here is a piece of advice: breathe according to the “square method”. We inspire by counting up to 4, we block the breathing by counting up to 4, we blow by counting up to 4, and we block by counting up to 4, and we start again. This practice makes it possible to re -order the body on the brain. Second method: Faced with aggressiveness, we are often invaded by automatic thoughts, produced by our history, our traditions, our experiences. It is a question of thwarting them immediately, by replacing them with others, rational: “What did this person want to tell me?” “,” What will I earn to put my fist in the face? Finally, to avoid being aggressive, protest by speaking of what you feel, instead of accusing.

How can we preserve it?

It seems important to me to remember to disconnect the information channels continuously. Beware of their “magnifying effect”: the facts presented cause great anxiety when repeated in a loop. It also seems essential to me to refocus on yourself and your loved ones. First by forcing yourself to do something that gives you pleasure every day, any activity. It is the “behavioral activation” strategy. Do something pleasant sends a positive message to the brain and makes it want to start again.

Does seeing loved ones also help?

Yes, there is no question of isolating yourself, but of protecting yourself. Meeting friends in a benevolent setting does a lot of good. Positive exchanges avoid ruminations – these dark thoughts that invade the brain when you are alone. Acting with others is also important. Getting involved makes it possible to become aware and to share your values. This attitude provides a feeling of unity between what we experience and what we believe, which protects from aggressive relationships. This is why it is important to act in “hummingbird”: bring your small part of calm to an agitated world. This allows, little by little, to testify against the brutality of the outside. The best way to defuse it is to be respectful, not to reproduce it.