Problem description:
I was not courageous since I was a child, and I was afraid of heights. How to improve psychological quality when you are often bullied?
Analysis:
Self-confidence psychological training method to improve courage
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Second, improve the courage of self-confidence psychological training methods
You may give in to other people's unreasonable demands many times: "I want to read magazines, please help me" or "I have no money again, can you lend me one hundred dollars?" . This kind of request is very common in life, and sometimes it is not unacceptable, but if there are too many such problems or the same problems often appear, you will always give in to others' demands, and you will feel too weak. You should be firm and confident and say "no" in a firm and polite way.
Similarly, you may have many legitimate and reasonable demands, but you dare not refuse, so you dare not put forward, or although you put forward, once others refuse, you dare not insist.
It is unreasonable for you to promise unreasonable demands and make unreasonable demands that cannot be realized. Self-confidence psychological training to improve courage lies in making yourself more confident through analysis, thinking and behavior.
The training procedure is as follows:
1. Check your contacts. Is there anything you need to handle with more confidence? Are you afraid of what will happen if you express your opinions and feelings? Do you occasionally scold others with great impatience and anger? A simple way to check your communication is to keep a diary for a week or more, and write down your timidity, aggressiveness and need to be handled with confidence.
3. Choose the communication that needs to be improved for you to be more confident, including the following situations: when you are dissatisfied, angry, embarrassed and afraid of others; Or laugh at yourself because you don't have the courage to express yourself; When you apologize politely on the surface, you are actually timid or allow others to get there first; Aggressiveness when you are angry or superior to others is also included. As the next step shows, you can become more confident in every unconfident or aggressive interaction.
3. Pay attention to specific events in the past. Close your eyes for a few minutes and vividly imagine the details of the event, including what you said to others and your feelings at that time and later.
2. Write down and review your reaction and ask yourself the following questions to decide how to express yourself:
Eye contact: Do you look directly at others with relaxed and persistent eyes? Looking down or far away indicates a lack of self-confidence. Constant gaze is an aggressive response.
2 Gestures: Are your gestures appropriate, waving at will, relaxing, and effectively emphasizing the information you want to express? Clumsiness and formality indicate nervousness, while other gestures (such as clenched fists in anger) represent aggressive reactions.
③ Body posture: Do you express the importance of your message in the following ways? Face others directly, tilt your head to others, sit or stand upright, and be close to others.
④ Facial expression: Does your facial expression show a firm and serious expression consistent with self-confidence?
⑤ Tone and volume: Did you keep a firm and talkative tone in your response? Shouting means anger, whispering means shyness, and gruff voice means nervousness. Note that improving the volume after listening to your own recording is a way to practice the volume.
Fluency: Do you speak steadily, clearly and slowly? Speaking fast or hesitating indicates nervousness. Only record confident reactions, and then try them in problem situations. This kind of training promotes fluency.
⑦ Timing: When you and others are allowed to comment on the event, are you the first person to make an oral response to the problem situation? Generally speaking, it is best to happen at the same time as allowed. But the specific situation should be dealt with later. For example, opposing the boss's saying something wrong should be done in private, not when he expresses himself in front of a group of people.
⑧ Information content: As far as the problem situation is concerned, what kind of situation is your reaction that you are not confident or aggressive? What kind of situation is confidence? Check its contents and consider why your reaction is unconfident or aggressive.
5. Observe one or more effective patterns. As far as your question is concerned, observe the verbal and nonverbal methods of confident people and compare their methods with the results of your methods. If possible, they can also discuss their methods and their feelings about using them.
List a series of alternative ways to become more confident.
Close your eyes and imagine that you are using the above alternatives. For each method, repeatedly consider the most perfect form related to the result. Choose one or more combination methods that you think are effective for you. Practice this method through images until you are satisfied and can use it for you.
⒏ Role play with others, such as friends and consultants. If some aspects of your method seem rough, clumsy, timid or aggressive, then you should correct it in practice until you feel comfortable with it. Get feedback from others about the effectiveness and shortcomings of your method.
⒐ Repeat steps ⒎ and ⒏ until you find a self-confidence method that you are satisfied with and think suits you best.
Use your method in real life. The first step in design is to prepare you for real events. If you are still afraid to try to be confident, repeat steps 5 to 8.
1 1. Reflect on the effectiveness of your efforts. "Do you keep calm?" Check the nonverbal and linguistic criteria of the confident behavior discussed in step 4. In your reaction, what elements are confident, enterprising and unconfident? What is the result of your efforts? How do you feel after using this new behavior?
12. Expecting improvement through early efforts does not mean that individuals are completely satisfied. Developing effective communication with others is a continuous learning process.
Acrophobia is a fear of heights. This is a little or no difference from bathophobia (fear of depth); Two involve the fear of falling.
People with acrophobia often get used to places that are particularly high, that is, they lose their fear of these places, but when they go to new places, their fear will come back. A surprising number of climbers suffer from intermittent acrophobia.
Fear of heights can be dangerous, because victims may experience panic attacks in highlands and cannot get rid of it. A certain acrophobia patient was also urged to slam into a high place, although it was suicide.
Strangely, there is no interaction between fear of flying and fear of heights. The difference seems to be that there is no visual connection between the plane and the ground when flying. The fearless and successful pilots of "under: Fear of Altitude" are reported in flight. If such a connection is established, their fears will suddenly arise near cliffs or tall buildings.
Acrophobia is the fear of specific objects. Like most people, it is relatively easy for behavioral therapy to talk about desensitization or system flooding. It is possible that a climber with a hobby of crops actually accepted this behavior therapy, a successful way of self-realization.
Acrophobia is a kind of phobia, which can be cured as long as it persists in treatment. The following four points are the twelve-character principles for treating acrophobia. Long time: let the patient stand at a height that can cause terror for at least 30-45 minutes. Especially in the initial stage of treatment, patients should be allowed to persist for enough time to reduce the degree of terror by 50%. Step by step: don't set high goals for patients at once, start with easy goals and gradually turn to difficult goals. Regularity: One practice is not enough to eliminate fear. So each process needs to be repeated many times until the feeling of fear completely disappears. Complete: When exercising, ask the patient to concentrate and not think about anything else. Because diverting attention can alleviate fear, but it is not conducive to fear.