Tool no 4. Create alternative scenarios

Don’t believe everything you think

When we are dealing with a stressful situation, our minds are champions at creating the worst possible scenarios and treating them like they are the truth.

Remember that the scenarios in your mind are just that - scenarios. 

This tool will help you create alternative scenarios to your negative ones so that you have more flexibility when looking at managing a potentially stressful situation. 

Let’s go:

Pick a situation that you want to do and describe your scenarios: 

I will start the presentation and I will stutter and everybody will judge me. 

Proof. What proof do I have that my worry will come true? 

I don’t actually have any proof. I don’t know what people are thinking and what they will do. Some may find the moment awkward, and some will probably not notice. 

Basis. Do I have any basis for this scenario or is it just my emotions talking? 

It’s probably my emotions. In other presentations that I attended, people were not that judgemental. Also, when I presented before, I could get over the moment and continue. 

Clue. If my worry does come true, what can I do?

I will probably feel some uncomfortable emotions, but I will be able to go on with the presentation.

How did this go? How caught up are you in your scenarios now? Is it the same as when you started the exercise, less, more?