Metacognition: The key to success?
Anxiety reduction tips and techniques
The research basis for the strategies, tips, and techniques presented
Changing Negative Images, Self-talks, and Visions
Identify the Negative Images, Self-talks, and Visions
If you find that you remember some negative images in your mind before or while you are getting more anxious, you can actually begin to replace the negative image in you mind with a positive one. It is sometimes hard to identify the images we see which raise the anxiety level. The same is true for negative words, phrases or a scene we may see and hear in our minds in situations where we experience anxiety.
As a former mathematics instructor, I heard a common scenario which could take the form of images, words, or visions. it was sitting in a parochial school waiting for the nun to rap the knuckles with a ruler. Often a very paralyzing, powerful, long lasting and anxiety-raising negative memory is being replayed.
Replace or Modify the Negative Images, Self-talks, and Visions
It is far easier to describe the process than to actually do it. It takes time and much practice. The trick is to identify the negative and replace it with a positive. You can not be tense and relaxed at the same time. Focusing on the positive can, with practice, can produce a desired relaxation response.
- For a negative image, identify a powerful pleasing image to counteract
it. If it is an image of the mean nun, maybe there was an equally strong
image of another kind nun or priest. If not, think of the happiest or
most heartwarming image (the day you got married, won an award, or first
saw your child). it needs to be an equally strong positive, heartwarming
image to replace the negative one.
- For a self-talk, again once you identify the words you say ("I'll
never be able to do it", "dummy", or whatever) begin
to replace those words or phrases with equally strong positive ones
("I know I can do it this time", "I'm working smarter
not harder", 'My tutor is helping make this easier than ever").
You need to find the words which work for you.
- For a scenario, actually slowing it down in your mind and reprogramming the ending or negative event to a positive. If the scenario is seeing a failing grade, then the new ending may be a grade of "B", or "A". For the ruler across the knuckles it may be receiving praise from another nun or priest.
Each time you successfully replace the negative memory with a positive one, makes it easier to do next time.
It is often a difficult process which can be very frustrating the first few times tried. Once you are able to replace the positive with the negative, it begins getting easier.
If you find this too difficult, unpredictable, or frustrating another option is to not worry about the trigger, but instead focus on avoiding the usual negative reactions. In other words, create a relaxation response to avoid the anxiety created by the image, self-talk, or vision.