Perform Your Best

Whether it’s facing a performance, sporting event, or test, you can use the ABC method to help you o be calm, confident, and focused, for example:

A=Actual event: “I just took a biology test and was so nervous that my mind went blank. It’s as if I studied all the wrong information.”

B=Beliefs: “I’m not good in stressful situations. I should avoid taking difficult classes.”

C=Challenge: “I’m disappointed in myself. If I can’t get over my anxiety taking tests, I’ll never survive a job interview.”

“I have been successful in other stressful situations, such as sports, which required me to focus on my performance. My poor performance on this test was a wake-up call that I need to attempt some positive strategies to become better prepared and improve my confidence.”

“I know that I can learn to control my anxiety and improve my test-taking skills. Since performance reviews are part of life, this skill is worth effort and time.”

Practice the ABC Method of Self-Management

Complete Worksheet 8.1 in your text, or develop a related scenario using the ABC Template (24.0K)