|
Thought
stopping |
If your thoughts
are focussing on anxiety-increasing recollections or on off-line distractions,
thought stopping works well. So does a bit of creative
redirection - nothing stops your train of thought like starting
a different one... |
|
Mind
clearing |
Meditative
techniques that progressively clear your mind of distracting thoughts
are ideal when your mind is jumping everywhere due to anxiety. |
|
Focussing |
Focussing
on something task-related is an effective way to cut down a bad case
of mental butterflies. |
|
The
Black Box |
A classic worry control
technique, with many variations. All are essentially based on considering
each worry in turn, mentally 'filing' it for later reference (in a
mental 'black box' in the classic visualisation variant), and leaving
it 'in the box' for later action. The only rule is that you MUST go
back after the shoot and sort the problems out, or your mind will
stop believing your promises... |
|
The
quiet place |
Works by establishing a
mental picture of a place associated with relaxation, feelings of
success etc. Particularly useful when coupled with physical relaxation,
as the physical relaxation is often present when you build your early
visualisations. A simple variation is just to think back to a successful
shoot or event. |
|
Positive self-talk,
'affirmations'. |
Basically comes down to
telling yourself you're wonderful - specifically, accurately and with
examples. |
|
Positive Imagery |
Using imagery skills to
recall successful or positive events. |
|
|
|
When it works |
|
When you've
practised the techniques thoroughly in a benign environment. |
|
|
|
When it doesn't |
|
If you only apply these techniques when you're anxious,
you just teach yourself that whenever you're trying
an anxiety control technique, it's time to be nervous.
So you get more nervous...
It really is important to
rehearse this stuff off-line, and then learn to apply
it under pressure.
|
|
|
|