Heres how to use it.

A soldier can run through their plan of attack and develop a contingency plan for when things go south.

We worry about things because wefeellike were not fully prepared for them (even if we actually are).

In its most basic form, mental rehearsal is a way to convince yourself that you are prepared.

Keep in mind, however, that mental rehearsal is not just self-affirmation or positive thinking.

In fact, parts of it can be the exact opposite.

They end up performing better than if they didnt use the strategy.

It helps them direct their anxiety toward productive activity.

Its okay to be worried about something.

It means you care about it.

ensure you address it and determine if its something thats evenworth worrying aboutin the first place.

You may not even be capable of changing what youre worried about.

Do you feel anxious?

Do you feel overwhelmed?

Do you feel underprepared?

Find a place where you wont be disturbed, as if you weregoing to meditate.

You want to have total focus on this exercise.

Take some deep breaths to relax, and close your eyes if it help.

Now start to walk through whatever it is youre worried about from the very beginning.

Addressing those little things is the key to feeling more prepared, which will make you feel less worried.

If you’re able to think of multiple solutions, use them.

The more options you have, the more adaptable you become.

Write them down as you go along so you have a gameplan.

), summarize the other slides up to this point like this was supposed to happen.

With your contingency plans in place, imagine yourself doing each one.

Rehearse it in your mind over and over until you dont need your notes any more.

By now youll probably start to feel a lot less worried about it.

To prepare yourself further, begin to add in the other elements that will be present.

Engage as many of the five senses as you might in your visualization.

Who are you with?

Which emotions are you feeling right now?

What are you wearing?

Is there a smell in the air?

What do you hear?

What is your environment?

If you think youd be nervous, make a run at incorporate that too.

Think about your physical environment as well.

Are you sitting or are you standing?

If youll be moving around, adding movement to your rehearsal can help a great deal.

You have all your contingencies in place, so now you want to pump yourself up and get excited.

The video above shows a gymnast mentally rehearsing a move right before she tries it.

She imagines it going perfectly over and over so she knows exactly what that will look and feel like.

Youre not getting your hopes up, or forgetting what youve already prepared.

Youre just looking at what the future could be.

Consider it your dress rehearsal before opening night.

Visualize it from your own eyes and believe that youre now ready, no matter what happens.

Youre in control, your worry is gone, and you may even have somenew-found courage.

Illustration by Jim Cooke.

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