Hands that shake, mind that gets confused, cheeks that color … no doubt stress invades you when going for a professional interview, an exam, speaking in public or making a success of an appointment lover. However, a few easy sophrology exercises can help you regain your self-confidence and succeed in passing those key moments that you dread so much.
Too bad I will not go to the meeting, I will not know what to say, I am super bad in these cases. Stop! By preparing for this interview or this exam, and by applying a few key principles of relaxation therapy, you will regain your self-confidence and pass this moment which seemed insurmountable to you with flying colors and without stress. Stéphanie Rota, sophrologist in Neuilly-sur-Seine, is convinced: “ Self-confidence has to be worked on. We learn to manage emotions and remove limiting beliefs (I don’t know, I can’t …)“.
Exercise n ° 1 to have more self-confidence: anchoring to the ground
To reduce anxiety when you find yourself in an anxiety-provoking situation, and no longer lose your footing, you must first of all work on what sophrologists call “the integration of the body diagram”. In short, become aware of your body, of its anchorage to the ground by practicing breathing and muscle relaxation exercises. To be grounded is to feel secure, also to come out of your thoughts and become aware of your body in its entirety, to accept it fully as it is and to feel good in your place.
Standing with your feet hip-width apart, your arms at your sides and your head straight, you concentrate on your breathing. We breathe in through the nose while inflating the belly, and we breathe out through the mouth while pulling in the belly. We repeat the operation three times before taking a break which will allow you to “listen” to your body and the physical benefits of the exercise. The abdominal belt loosens, the arms feel heavier, even longer, and the feet are rooted in the ground.
Exercise n ° 2 to believe in yourself: pumping
Then for release the stress, we practice “pumping”. The feet in the space of the pelvis, one inspires, always by the belly rather than by the thoracic cage, while closing the fists. We block breathing. We raise our shoulders and come back down about seven times, as if we were pumping anxiety inside ourselves, then we breathe out for a long time through our mouth, brutally opening our fists. We thus expel all our annoyances, we throw them to the ground, we get rid of them. This exercise is repeated three times.
The idea is to practice these exercises once a day, several days before the fateful moment. So on the day of the exercise is integrated we easily evacuate negative emotions. ” When we sit in the waiting room for the examination or interview, for example, we uncross our legs, we put both feet on the ground, we work on anchoring and abdominal breathing and thus we stimulate the parasympathetic system and the activity of the stress-activated orthosympathetic system decreases. »Explains Stéphanie Rota.
Exercise 3: visualization
During a sophrology session, the sophronized person also works on visualization after these bodily exercises which promote letting go and anchoring. It can be the visualization of the past: guided by the voice of the sophrologist, she reaches a state of relaxation and can relive situations in which she has succeeded and transposes them into the present. Or the visualization of the situation which seems difficult to her in the future and which she dreads so much. For example, for the passage of the driving license, the person becomes aware of all his actions, touches the steering wheel with his hands, feels his feet on the pedals, visualizes himself looking in the mirror and changing gears. ” In fact we see ourselves doing what we believe we are not able to do. Visualization allows you to activate your potential and believe in your own abilities. The brain does not then differentiate between the strongly thought and the lived; So on D-Day, the nervous message is different, and you can give the best of yourself, with full confidence. »Concludes the practitioner.
Then ? Ready for that awesome date you’ve been waiting for so long?
Sylvie mahenc
The explanations in video:
Stephanie Rota, sophrologist, is one of the selected and validated practitioners of the site Médoucine.com, alternative medicine with complete confidence.
