Our internal language has great power in us, and what we often forget about people is that we regulate that language. We have great potential and empower between our hands that many times we waste. Sometimes this power is exhausted because of fear, not wanting to face situations that are threatening or because we fear losing control of our actions.
When you have not known how to perform a specific task at a particular time, but you can carry it out in a quiet environment, you have probably had the feeling of frustration inside you. When this happens, there is a lack of motivation towards that specific task and the anxiety generated by wanting to avoid problems that make you feel bad or uncertain. All this can affect you personally.
What is a self-instruction technique and how to apply it?
For a technique to work, as is known, it must be done and practiced frequently, if not, it is more than likely that it will not serve you at all. The technique of self-instruction will help you to confront complicated situations for you having control of yourself and thus increase your self-esteem and your potential.
It consists of having a conversation addressed to you. Same, before, during and after the situation that you feel is threatening. If you do not do it consciously, it is more than likely that your internal conversation is negative and ineffective, thus damaging your self-esteem.
You must consciously direct your internal conversation and change your attitude towards the problem or your abilities to see the situation as a challenge and as an opportunity to learn, regardless of the result. You must put aside the thought that it is a danger or a threat to you.
If you have to face a situation that you consider negative for you, you should give yourself self-instructions and guide your behavior and thus, meet the case in the best possible way, using a positive and motivating internal language. You must be the person who most encourages you to do things in the best possible way! Some examples of self-instructions are:
- All this will happen
- Keep it up; you’re on the right track
- Count to ten and calm down, then look for the solution
- Quiet, you’re going to get it, but you do not want to go too fast
- You’ve been wrong, and that’s fine, what have you learned from this?
- Other times you have come out of worse situations
- What can I learn from this?
- The more I practice, the better results I will have
- If this does not work, I analyze the consequences and try to improve for another occasion
- Right now I do not master it, but I can get it
One way to make the most of this technique is to write these motivation and self-instruction phrases on small cards and keep them on top. In this way, whenever you need it, you can choose the one that best suits you at a particular time and, in this way, you can tell yourself what you need in that way.
You will be shaping your mind and your attitude by giving yourself positive self-instructions to improve your performance and your way of thinking. The more you tell it, the sooner you will internalize it, and the sooner you will begin to feel much better, with better spirit and with much stronger self-esteem.
Phases of the Technique of Self-Instruction!
There are three phases in which you must be aware of what happens to you to start with the technique of self-instruction. In this way, you can put it into practice and surround your mind with positive thoughts that help you live healthier.
First Phase: Emotion Begins!
Before you start with the stressful situation, you may begin to experience feelings. When this happens, you should use these emotions as a warning signal to start implementing the self-control plan, that is, to put into practice the technique of self-instruction.
You should think about your goals: be better emotionally through positive thoughts. For example: ‘Tomorrow I have the conference before 300 people. I have to control my nerves, so they do not make me feel bad.’
Second Phase: Before and During the Situation!
You will have to start your self-control plan with the instructions technique. You will have to guide yourself through positive comments (prepared in advance) that you will have to quote internally. You can have written them on some cards, a notebook or how you want to remember it at that moment.
For example (before the situation): ‘I’m going to take a few breaths and count to 10, so I’ll be reassured.’ (During the situation): ‘I maintain control, I am doing it, I am capable,’ ‘If I make mistakes it is normal, I will correct them, and I will learn from them.’
Third Phase: After the Situation!
You will have to praise yourself for having faced the situation and even, reward yourself for it. For example: ‘I got it, I’ve been able to do it,’ ‘I’ve had the opportunity to learn, although I have not done as well as I expected, I’ve done well,’ ‘At least I’ve been able to try it.’
Usually, people when we talk to ourselves, we do not realize that we do it because it is an unconscious form of internal communication. But the inner dialogue is necessary to take care of it, and we are the people we talk to the most during the day! Also, what we say is more important than what any other person tells us.
Can you imagine that someone was all day to your ear saying how useless you are? It would be frustrating and devastating! Instead, have a person tell you that you can get it, that it does not matter that you fail, that what is really vital is that you try, that you make an effort … it would be much more motivating!
Only you should not forget that that person who says all those things and that really will influence your mood and emotional health in general … it ‘s you! Are you going to start today to change your thinking for another that is more adjusted to achieve your goals?