Stress And Anxiety: Self-instructions And Self-affirmations
They are short messages or verbalizations that we can say to ourselves as soon as we detect that something abnormal is happening. HETry to use rational, positive, logical and realistic self-instructions or self-messages. These self-directed verbalizations (say something to yourself) will help us achieve objectives, direct, support, stop or maintain behaviors that are being carried out or that we wish to modify or execute. We invite you to follow this PsicologíaOnline article if you want to see how they work in the management of Stress and anxiety, Self-instructions and Self-affirmations.
They are filled out in daily life situations, that is, at the same moment in which the events occur or later afterwards. Some of the aspects that you may want to record in a self-record are emotional states (content of feelings and intensity), positive or negative thoughts, physiological responses to certain events, behaviors carried out and strategies carried out to solve a problem, among many others. things.
This technique is usually used with impulsive children, some schizophrenic patients, to combat anxiety (especially before exams, fear of speaking in public, anxiety in certain situations, various phobias…), to control anger and pain… Although in general They are very useful for any pathology because they help us direct ourselves towards an objective or a specific goal and, most importantly, to perceive control.
Children usually say out loud what they are going to do or are doing: Now I place the dolls in a row and explain to them what they have to do, then I will take them for a walk… As the children get older, they internalize that language and The internal language will be formed or, what is the same, thought.
When we are adults we also tell ourselves, with that internal language, what we are doing or feeling or what we are going to feel, do, or think; It is as if we give ourselves messages and orders in various situations but above all in the face of complex, non-automated tasks that require learning or guidelines for their execution. (e.g. learning to drive, facing an unknown address, making a recipe…). These orders or messages are what we would call “self-instructions.”
The explanation of the self-instruction technique
Instructions are words, messages or orders that we give ourselves and that guide our actions by telling us what we should do or feel at all times. “Training in self-instructions will gradually guide our own behavior.
For example we can use expressions like, “If others can do it too, I’m going to try” “Little by little I will acquire self-control” “I don’t have to achieve things the first time” “I’m doing well!” “I’m going to put all my effort into it” “If I want I can” “I can do it, I just have to try” “I can do it, I just have to try a little” “If I get nervous it’s okay, I relax and that’s it, Now I know how to do it and the more I practice it, the greater my mastery will be” “Just because it happened once, it doesn’t have to happen every time” “Before I didn’t have resources to help me, now I have some” “So far I’ve had a very bad time but The time has come to act, I have my family, my friends but above all I am going to try for myself” “I am going to try, but now knowing how to relax, knowing how to deal with resources that I did not have before” “I am going to try with all my strength to resolve situations that may arise” “Thanks to this I will be able to learn mechanisms that I did not have before” “If something does not work I change it and analyze the consequences” “The more I practice, the better results I will obtain” “This only requires effort and It’s something that’s too much for me” “I don’t have to run, for now just trying is enough” “I’m going to get to work” “I don’t want to continue with the problem, I’m going to face it and try to solve it” “I don’t master it but I will get there “…
This internal language, through which the person speaks to himself, is a mechanism that can help us find the solution or act in a much more effective way at the right time.
In this sense, You can also use flash cards, which are coping phrases written on cardboard of such a size that we can see them in our room, in our house, in our agenda, in our wallet… every time we go to bed or in any other place we have chosen. “For example,
It’s all a matter of practice, I’m going to get it!
Little by little I will feel more self-control; keep it up!;
Just by trying it I will feel better, the more I repeat it the better; Not only do I want to continue like this but I want to continue improving!;
The most important thing is to have started, I’m not going to give up now!
I’m going to prove to myself that I can do it!
I am the one who wants to achieve it, for me and mine!
I’m going to do everything I can to improve my emotional state!
No one who works hard goes unrewarded!
In a year I will see things differently!
Whether I sink or get up and fight depends only on me and my effort!
Taglines of this type are essential, or new creations that are significant to us, that are powerful and identify our problem and although at first we do not believe themlittle by little we will internalize and automate them. All of this will make us feel much better, with more spirit, better humor and consequently with a greater ability to respond appropriately to different situations.
Let’s think that one is going to face a situation that one sees as threatening or stressful. To use the technique, we will have in It has three different moments in which it will be necessary to intervene:
Before: When someone has to face a situation that is stressful or anxiety-inducing, they usually anticipate their discomfort and because of this, already in this phase he maintains a negative internal dialogue.
During: It is the moment of confrontation; If the internal dialogue is negative, We will begin the intervention but the discomfort will increase.
After: The person will emotionally punish himself for his bad performance, so his high level of anxiety and inadequate response will be conditioned for the future.
In a disaster situation, the goal should be to replace inappropriate self-statements with more realistic and adaptive ones.
How could a person self-instruct in a more appropriate way?
Before:
I will wonder what’s my problem? For example: Doing something that terrifies me.
That I have to do? The first thing is to be calm. I’m going to carry out a plan: I’m going to relax, I’m going to try not to get nervous, I’m going to get over it and I’ll be fine, I know I can do it, at least I’m going to try…
During:
I can do it.
I’m doing.
Nothing is going to happen.
I can handle the situation, it’s all a matter of practice.
If I feel a little tension, I will pause and relax.
I’m going to breathe slowly.
I’m not going to lose control…
After:
I got it!
I have controlled the situation!
Next time I’ll do much better!
I can relax the tension…
Self-instructions must be written in our own words, in such a way that they are very meaningful to us and we turn them into something personal and belonging to our repertoire in a totally internalized, automatic and adapted way to each situation.
The method is also known as “Vaccination against tension, anxiety or stress.” Self-instructions can be used in situations in which we feel frustrated, fearful or depressed (for example, in social situations, when taking any type of exams, when conducting interviews, when presenting our ideas to others, in some types of phobias, when facing situations that make us feel overwhelmed or upset…).
The term ” Vaccination” attempts to provide skills that psychologically strengthen the person when facing commonly “weakening and blocking” situations
Rational Self-Instructions direct us to act, think and feel in a much more appropriate way. in those situations that normally “disturb” us and in which our competent interpersonal behavior could be much less effective.
The psychological basis of the method is that “appropriate and inappropriate” behaviors are mediated by self-declarations or self-instructions or messages that the person tells himself.
For example, psychological research shows that people who experience anxiety in various situations tell themselves thoughts that are very different from the self-instructions given by people who do not experience anxiety.
The technique also helps to learn to control the physiological arousal produced by various altered emotional states (for example, sweating in the hands, cardiac disorders, “butterflies and stomach knots”, breathing disorders, chills, tremors, etc…)
The ideal is to use the self-instruction or “vaccination” technique in combination with some relaxation method. That is, the person must relax first and then proceed to work using self-instructions (although in many cases you can work directly with self-instructions).
“Vaccination” with rational self-instructions It modifies self-perceptions of hopelessness and inability so that we can effectively confront certain situations, in addition to providing us with “learned resources” and a self-concept of competence or self-efficacy. This helps reduce anticipatory fears and create the expectation of success and control; which sustains or encourages our efforts to continue fighting in the midst of difficulties.
Example of the process when using rational self-instructions
Situation No. 1: At a meeting we see someone we don’t know, but would like to meet.
Irrational Self-Instructions: If I introduce myself: What will he or she think of me? What if he doesn’t answer me? What are other people going to think?…
Reaction: (Feelings and Behaviors): Fear and anxiety. Loss of confidence. Do not approach the person.
The same situation No. 1. With Rational Self-Instructions:
Irrational Self-Instructions: “I can present myself” “I have nothing to lose” “I will feel better if I at least try” “Sometimes what I think of myself is more important than what other people think”…
Reaction: (Feelings and Behaviors): Trust. Approach the person and introduce ourselves. “Satisfaction with the action carried out”…
Situation No. 2: Face the possible risk and/or risks involved in making a decision.
Irrational Self-Instructions: “What if I fail? “Failing would be terrible!” “If I make a mistake, my family will scold me or I will make a fool of myself if I don’t succeed.” , etc.
Reaction: (Feelings and Behaviors): Hesitation, excessive worry, anxiety, not mobilizing to carry out the action.
The same situation No. 2. With Rational Self-Instructions:
Irrational Self-Instructions: “Taking certain risks is part of life and personal growth. If I fail I can try another alternative. A single failure does not make me a failure. I can try to persuade my family to support me. If I allow myself to fail I can still fail.” learn to solve it next time. I have willpower, I am going to fight with all my strength to achieve it and it is all a matter of effort”…
Reaction: (Feelings and Behaviors): Greater security and confidence. Realistic optimism. Initiate action and mobilize all the resources at our disposal.
This article is merely informative, at PsychologyFor we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to Stress and anxiety: Self-instructions and Self-affirmations we recommend that you enter our Clinical Psychology category.
