Mental Rehearsal

 One idea around anxiety is that it has a useful function for us, and is our unconscious mind’s way of bringing to our attention things we need to plan for, should they occur. The unpleasant feeling is actually the signal to develop some contingency plans, but many of us stay with the worry and anxiety, which can be counterproductive.

A technique for managing anxiety better is to think through what would you do in a positive way if the event were to happen, and you were to respond well, and then repeatedly mentally rehearse the positive response. So, for example,

“What if I someone asks me a question I can’t answer when I’m delivering a presentation?”

maybe leads to worry about not being able to respond, drying up, blushing etc.

 “If I someone asks me a question I can’t answer when I’m delivering a presentation, how would I respond if I were to handle it really well?”

leads to thinking through possible verbal responses, and repeatedly rehearsing delivering them confidently.

 This approach can be enhanced by a 3 stage mental rehearsal.

Stage 1: The Role Model performing well in the situation.

Identify someone you would like to be able to emulate in the same situation. In your imagination, as vividly as you can, notice what they do and say to handle the situation well. Keep replaying the scenario, improving each time, until you have the best possible imagined version of the role model's responses.

Stage 2: See Self as Role Model

In your imagination, see yourself behaving in the same way as the role model, handling the situation well. Keep replaying the scenario, making improvements each time, until you have the best possible imagined version of your behaviour in the situation.

Stage 3: Imagine behaving as Role Model

Having seen yourself behaving as the role model, now in your imagination step into the situation as if there, and imagine behaving in the same way. Notice what you say, how you say it, your breathing, your posture, gestures, facial expression etc. Run through the situation until you have the best possible version of you in the situation.

This final mental rehearsal needs to be repeated over and over again until it becomes a habitual thought.