Each of us has had or will have to speak in public, take exams, and give presentations in the future. Today I will share with you a method that will help you cope with fear. To combat any fear, it is important to understand how that fear is created. And here the formula of emotions according to Simonov comes to our aid. If you had this purely a need, then you would be satisfied with any outcome starting from three. Or you are satisfied that you performed even if they threw tomatoes at you. But you most likely have something else in your mind. And let's find out what might be there. Ask yourself: “what will happen if I don’t pass as well as I would like?” And here we have additional needs: I will make a bad impression on the teacher/public. Parents/public will judge me /public I will be expelled/fired/I will not be able to get a job in this life Submit yours And here we see that you also have other needs: approval, recognition, security, etc. And if you dig even deeper into why you need recognition and approval, you will most likely come to even deeper needs - not to be alone, to be loved and to be significant. The more pronounced these needs are, the more acutely you will feel failure .Concerning information. If your available information covers what is needed, then most likely you will experience positive emotions. You are confident that you will pass the exam with flying colors, speak publicly and look forward to having your needs met. The more information you lack to satisfy a need, the stronger your fear will be. Accordingly, to reduce fear, you need to expand your understanding of how you can satisfy your needs. Now let's move on to the practical part of how this can be done. What information do we need?1. Knowing the Material First, you obviously need to know what you're going to talk about. Unfortunately, you won’t be able to be calm and not know a single ticket. So you can start by learning the material. This also applies to public speaking. You must know what you are presenting.2. Tricky questionsSecondly, answers to questions. Whether you're speaking publicly or taking exams, there's a good chance you'll be asked questions. If during an exam it is more or less clear what will be asked, during public speaking there is a high probability that you will be asked tricky questions. Therefore, you need to take care of this in advance. Think in advance about what tricky questions you might be asked and think about your answer to them. Even if you are not asked, you were ready for this in any case and it will not throw you out of your usual rut.3. Negative assessment In a negative assessment I include possible failure in the literal sense. You failed an exam/speech. How bad is that? Examine your chain of catastrophizing. If I do not pass the exam, this will lead to me being expelled, which will lead to the fact that I will not be able to find a good job and I will have to work for pennies all my life, etc. If I perform poorly, this will lead to the fact that the boss will think that I am a bad employee, he will cut my salary, demote me, or fire me, and now I desperately need money to pay for loans, I will not be able to pay it, I have They will confiscate all my property and I will live on the street. Now break your chain into links for each one and estimate how likely such an outcome is as a percentage. I won’t pass - 70% (I don’t know all the tickets, the teacher is tough, many of my classmates have already failed him) I will be expelled – 40% (I have 3 more retakes and between them there is a lot of time to prepare). I will not be able to find a good job – 15% (Even if I am expelled, I will be able to enter the university again, in the same specialty this year or another university, orI'll choose a different direction altogether. I can also take courses and get a profession much faster. There are many possibilities) I will work as a laborer for pennies - 5% (Perhaps at the beginning I will have to work for pennies, but this is in any job, but over time I will gain experience and will be in demand as a specialist) As you can see, the most frightening thing is unlikely, but when you alarmed, all concentration is on the worst.4. Negative assessment of people If people evaluate me negatively, then... As a rule, there are two options. The first - you will be left alone (you will be rejected and will not be loved) and the second - this proves your badness (you are worthless, a loser, weak). Let's start with the first. When a person imagines being rejected/judged, a picture of a desert island is often drawn. All the people turned away, and he was left alone. But is this really what happens in reality? That people suddenly run away and start passing you a kilometer away? There are 8 billion people on the planet; physically, you cannot be left alone. Another issue is judgment. So. Condemnation cannot be avoided. No matter what you do, no matter what you are, there will always be people who will take your side, people who will judge you and people who don’t care about you. Let's get back to exams and performances. Let's consider two options. You passed and you failed. Let's start with failure. Let's say you really failed. In this case, it is natural that the teacher will think badly of you, what a scoundrel you are! And your classmates, including you, will consider you stupid. If you are giving a speech, there will obviously be people in the audience who will say what a loser you are. If you gave a successful presentation or passed an exam, there will also be people who will think badly of you! “Upstart, nerd, crammer” If you set a goal that everyone will like, you obviously lost. This goal is unattainable. And what can be done in this vein? Let's start with the fact that if the team is initially opposed to you, it doesn't matter how you pass. There is already a preconceived opinion about you. In this case, it is worth considering why you are in this team and think about changing it. If the team is friendly to you, they will most likely forgive you for your mistakes and support you. This does not apply to the boss or teacher. Even if you are rejected, it is not the end of life. You can always try again. It didn’t work out with these people, it will work out with others. In front of 8 billion people, your whole life won't be enough to impress them. Let's move on to the second option. If they think badly of me, it proves that I am worthless. On what basis did you draw your conclusion? When did the assessment of other people become an objective measure of a person’s quality? People's assessments are very subjective and you should not rely on them when forming an opinion about yourself. Remember the traffic light rule. No matter what you do, there will always be three opinions about you: positive, negative and neutral. If these opinions exist simultaneously, then why do you rely only on a negative assessment? After all, some are equally likely to be true? The point here is that you have an initial belief about yourself as a “loser” and you filter all information coming from outside and concentrate only on that which confirms your point of view. But why did you decide that it is correct? My articles on working with thinking will help you here - https://www.b17.ru/media/58643/And articles about evaluating and criticizing other people - https://www.b17 .ru/article/380192/https://www.b17.ru/article/380028/https://www.b17.ru/article/409104/5. And even if... then...? At this point you should consider the various outcomes of events and prescribe actions for each plan. Here you can go down two paths. 1. List 10 options (5 positive and 5 negative, from worst to best)2. Write out a catastrophic scenario (the worst of all possible options and break it into parts) For each of the options, you must have an action plan. If I fail the exam, then I prepare and go to retake. If I am expelled, then I go to work, and next year.