Confrontation Self-Instructions

Confrontation Self-Instructions are the messages we address ourselves before, during and after certain situations that entail an important challenge or test. This messages have a great influence on the way we deal with these situations and on our level of anxiety.


“The Interview”

You have to take a very important exam or job interview. Reflect and answer these questions:

What do I think before?________________    That makes me feel:___________

What do I think during?_______________  That makes me feel:___________

What do I think when I finish? ___________ That makes me feel: ___________

It’s quite common to have thoughts of type “everything will go wrong”, “I have not prepared myself well, it will be a disaster”, “I will fail”, etc. These thoughts are accompanied by feelings of anxiety, anger, fear, frustration…

Now in the same situation try to “design” thoughts that instead of undermining your self-esteem make you feel confident in yourself. Self-instructions must be credible one hundred percent. For example:

What do I think before? I will do my best, I’m going to make a great effort.

That makes me feel:___________

What do I think during? I am doing my best, I am doing the breathing exercises as I had decided.

That makes me feel:___________

What do I think at the end? I have done my best, I will learn from my mistakes for the next time.

 That makes me feel:___________

What have I learned with this exercise?

If you think your thoughts “trigger” your anxiety too many times, take the Anxiety Test.

Keep learning: Prevent Anxiety

To know more, to know how anxiety works in order to face it better

Our attitudes, our way of thinking, our beliefs, our way of dealing with conflicts,… condition our cortisol level and our anxiety.

Knowing, preventing and coping with anxiety.