Pessimism worry you? There is a remedy!

Have you come across a situation where your performance was reduced because you were very anxious?
And, you said to yourself, I could have done better if I was calm?

Don’t worry you are not the only one, we all have come across this state of mind.

There is simple easy technique to overcome this.

Developing a skill to manage these Negative thoughts can help reduce anxiety. Here is an evidence based practice that helped me.

Challenge your thoughts:

1. Capture these thoughts
2. Think of evidence
3. Find an alternative thoughts

1. To capture thoughts

Example:
You were delivering a speech at a conference and became nervous and could not speak everything you prepared, which affected the feedback and hindered next job promotion.

Write what the emotion you felt?
Anger 70%
Low 100%
What were negative thoughts came into mind ?

• I am not good,
• I lost an opportunity for promotion ,
• My family are disappointed.

2. Think of evidence for your thought

Ask again a question?

• if my friend was in my position what I would have said to them?
• if I was not anxious, how I would have looked at the situation?
• if I believe this thought is true 90% then what about rest 10%?

Example:

• the feedback I received was not great, but some have mentioned ,what I have done well.
• I have participated in previous conferences, where my performance was appreciated.

3. Alternative thought

Example:

• I dint perform well this time, but I have done well before and I have received promotion.
• This situation has thought me that I have to learn technique to present better and there will always be a next chance .

At the end of this thinking process,
Your emotions will be
Anger 20%
Low 50%

This activity technique is to provide you the courage to reduce the strength of negative thoughts, the more you practice this, you will be able to use this in situation.

Conclusion,
Write down

1. Situation
2. Related emotion
3. Thought you had
4. Evidence for and against
5. Alternative thought
6. Percentage of emotion

The reason behind this idea is not to find positive side of things, but to look into the thoughts in a balance way.