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Cognitive restructuring for overcoming the fear of public speaking
Cognitive restructuring is a technique used in cognitive therapy, one of the larger movements in psychotherapy. Cognitive therapy is a form of therapy that is based on the idea that psychological symptoms or problems stem from the way in which people select and process information. Cognitive restructuring works on the assumption that a person with an irrational fear does not so much react to a situation itself with fear, but to the way in which he interprets that situation. In other words, to a large extent an individual himself defines whether or not he sees something as a problem, and how intense that problem is for him. That defining happens in a fraction of a second and is often based on a whole complex of twisted ideas. With cognitive restructuring, people learn to replace twisted ideas with realistic, positive thoughts: positive affirmation. Through insight and practise, people learn to understand that fear is not a rational reaction to (the thought of) public speaking.
Examples of negative thought:
- It will be a disaster if I look nervous. Everyone will think I’m an idiot.
- I have to appear intelligent. Only then will I be taken seriously.
- I’m so afraid that I’ll have a black-out and forget everything.
- They probably think my presentation is boring and that I’m stupid.
- Soon they’ll ask a question to which I won’t know the answer.
- Why am I doing this? If you’re not a good speaker, you shouldn’t give a speech.
- It will probably go really wrong this time and then I’ll never dare speak in public again. How could I justify that in my job?
These negative thoughts are caused by twisted ideas like:
- I have to be perfect and appear intelligent.
- Everyone has to like me.
- To be able to give a good speech, I must be completely relaxed.
- Speaking in public is a top-sport for which you need to be in top condition.
- Everyone observes me closely and judges me when I speak.
- Someone of my status or with my job shouldn’t be afraid of speaking in public.
- Giving a speech is dreadful.
- You should only speak in public if you are good at it.
- A negative reaction to my speech would be a disaster.
- Everyone in the audience has to look interested.
- One small mistake will ruin the whole presentation.
Cognitive restructuring teaches the participant to expose twisted ideas and replace irrational, negative thoughts with rational, positive affirmations:
- My public is made up of fellow human beings. They only want the best for me.
- Public speaking is not some sort of blown-up performance; it is a gathering of people and a sharing of information. I do that every day; I enjoy it and it energizes me.
- Tension is normal; it is a sign that I’m alive. But I don’t need to exaggerate the nervousness – the pleasure I get from speaking to people is far greater and much more deserving of emphasis.
- A little tension is normal and useful. I’m very good at speaking enthusiastically. Some tension helps with that. I don’t have to be perfect .
- I usually get positive feedback on my ideas, and that’s nice. And I’m always ready to hear other opinions. I’m not afraid to be vulnerable and I love new ideas.
- Of course I can speak in public! I love enthusiastic communication with people. And if I feel a little stress, I don’t have to allow it to out-weight the pleasure I get from speaking.
By cognitive restructuring, the participant gains the insight that fear is not a rational reaction to (the thought of) speaking in public. And just by understanding that already creates a great feeling that the fear is diminishing. And then the course participant is ready for the next step: imaginary exposure.
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