Foreign psychologist Jack Kornfield once said: "What humans fear the most is speaking in public, and death is only second.
Why are people afraid of speaking in public?
People all hope to be recognized and appreciated in front of people. They are afraid of failure and denial.
If you face a person's pressure index is 1, then when facing 100 people, the pressure index is 100.
. Make a fool of yourself in front of someone, The concept of making a fool of yourself in front of 100 people, 1,000 people make a fool of yourself. So, the more people you speak, the more pressure you will be. Because you think you can't afford to be embarrassed in front of so many people.
Want to do things well, want everyone to be satisfied, and want everyone to agree with, this is human nature. Therefore, mistakes are not allowed, and mistakes are terrible. Such thoughts lead to a lot of pressure, and the pressure will lead to a reaction in your body. Your body will keep reminding you that you are very nervous. You shout Rapid breathing, sweating in your head, and a series of physical reactions make you really feel like you are finished.
Look, in fact, your tension is a series of thoughts in your mind that lead to your tension, your tension and a series of reactions in your body.
At this time, you did not realize that the thoughts in your mind were just thought out, not a real thing. It may be distorted, and it may be exaggerated by you.
Beauty Chinese psychologist Bourne said that in the face of anxiety, you can start from three aspects: learning how to reduce physiological reactions; using self-dialogue to change the feeling of anxiety.
learn how to reduce physiological reactions.
Physiological reaction refers to the physical reactions brought about by emotions such as anxiety and tension.
For example, dizziness, chest tightness, , sweating on the palm of your palm, these are all the physiological reactions we call, everyone, when they are nervous, the life that appears. Theoretical reactions are different. When you realize there is a physiological reaction. Find a way to calm the body.
So, how to calm it down? The first thing is to be aware of your tension and take deep breaths. When I feel that the body is reacting, such as dizziness, sweating, etc., what you have to do first is to calm the body's reaction.
You can do three abdominal deep breaths. Abdominal breathing is to let the gas pass through the nose and come to our abdomen. Then exhale the gas from the abdomen through the chest and mouth. , Do this process three round and back. When doing this, remember that our breathing should be slow, long and even, slowly, long and uniform.
If deep breathing can relieve our body, then we can proceed to the next step. If our body is still very uncomfortable, then we can do gradual muscle relaxation. You can clench your fists tightly, count for 7-10 seconds, then relax for 15-20 seconds, and do three round and back and forth.
As our body is tight, the body The moment of tension will be relieved. One-piece and one-chi will balance the nerves of our brain. The two systems of the nerves include sympathetic nerves and parasympathetic nerves. These two systems are directly related to our body's tension.
The third step is to apply self-talk.
people are thinking of anxiety and tension. And expand the harm. When you speak in public, you have a monologue in your heart: What should I do if others say I don't like it? What should I do if my nervousness is seen by others? Audience Will you think I am all fools? If I can't speak well, will they look down on me?
First of all, how to confirm that your thinking is distorted? If you turn the above question into a statement, you can see your own thoughts and prejudice, such as: What if others say I don't like?
becomes: Others say I don't like it.
What if others see it?
becomes: My nervousness must be seen by others if others fail They would think I was a fool.
became: I failed, they must think that fool
and these are devastating to me.
Next to , questioning the correctness of distorted views:
In fact, do we definitely don’t like what we are talking about? How likely is this probability?
If I don’t speak well, how likely will people treat me as a useless fool?
If all of this happens, how bad can it be?
Last , use positive ideas instead of distorted ideas
Views always like, and some people don’t like them. This is normal, I don’t need to make everyone like them.
Even if someone really finds me nervous, finds me blushing and trembling, they most likely won’t think I’m a crazy person or a weird person. Because people are always immersed in their own thoughts and things they pay attention to, no one will notice my problems or feel disappointed and sad because I shorten my hair.
If I were the audience and the other party made a mistake, what would I think? I'm likely to be worried about the other party and will not look down on him.
No matter what happens, you will forget it after a while. I will not remember it forever, and others will not remember it forever.
Review how to use self-talk to calm anxiety and tension.
1. List the words in your head that make you feel anxious and think of all the ifs.
2. Put if. . . . What to do? Change it to a positive statement.
3. Question your distorted thoughts and ask the following question: Is it confirmed here? What is the probability of this happening? Do I think this situation is absolutely unsolvable or certainly unquestionable?
4. Find the correct thinking that replaces it.
5 What solutions do you have if the situation you are most afraid of happening, ask yourself.
Hong Kong Li Ka-shing said: To overcome the anxiety and depression in life, you must first learn to be your own master.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-