How can you use cognitive restructuring to overcome negative thoughts during a presentation?

1 What is cognitive restructuring?

Cognitive restructuring is a psychological method that involves identifying and changing the way you think about a situation or yourself. It is based on the idea that your thoughts affect your feelings, which in turn affect your actions and outcomes. For example, if you think that you are a bad speaker, you will feel nervous and insecure, which will make you more likely to stutter, fumble, or lose your train of thought. On the other hand, if you think that you are a competent and prepared speaker, you will feel confident and calm, which will make you more likely to deliver a clear, engaging, and effective presentation.

2 How does cognitive restructuring work?

Cognitive restructuring works by following a four-step process that helps you examine and modify your thinking patterns. Recognizing negative thoughts, challenging their validity and accuracy, replacing them with more positive and constructive ones, and practicing the new thoughts until they become automatic are the essential steps. To recognize these thoughts, you may need to pay attention to your inner dialogue or write down what you are thinking before, during, or after a presentation. You can challenge their validity by asking yourself questions such as whether the thought is based on facts or assumptions, if there is any evidence to support or contradict it, if it is helpful or harmful, and if it is realistic or exaggerated. Replacing the negative thoughts with more supportive of your goals and well-being can be done by looking for alternative explanations, perspectives, or solutions. Lastly, practicing the new thoughts can be done by repeating them to yourself, writing them down, or saying them out loud. Additionally, using affirmations, visualization, or feedback can reinforce your positive thoughts and boost your self-esteem.

3 How can you use cognitive restructuring for presentations?

Cognitive restructuring is a powerful tool for improving your public speaking skills and overcoming presentation anxiety. You can use it before, during, or after a presentation to cope with any negative thoughts that may arise. For example, before a presentation, you can identify the negative thoughts making you anxious and replace them with positive ones that motivate and inspire you. During a presentation, you can put any negative thoughts in perspective, acknowledge your achievements, and focus on the positive aspects. After a presentation, you can seek feedback, review your performance, and acknowledge your efforts. Through cognitive restructuring, you can change the way you think about yourself and your situation and improve your public speaking skills and confidence.

4 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?