Какво значи да придобиеш увереност и как можеш да го направиш?

Има хора , които сякаш по рождение са  уверени в себе си. И ако не знаем каква е историята им, лесно може да допуснем, че нещата винаги са им се случвали с лекота, че винаги са били уверени. И честно казано, може би е точно така. Сигурно са имали късмета да се родят в семейства, където са били подкрепяни, получавали са похвали от учители  за всяко постижение, израстнали са в социална среда, която е засилвала увереността им още от ранните години. Детство, прекарано по този начин, допринася за това те да бъдат по-отворени към експериментиране с нови неща и модели на поведение. Истината е,че те както и всеки един от нас,е трябвало да придобият увереност.

Ако все пак израстнем в точно обратна на описаната среда – среда, в която нашите родители, братя и сестри или социален кръг съзнателно или не са оставили у нас усещането, че не сме достатъчно добри или способни, то шансът да чувстваме дефицит или липса на увереност в много житейски сфери, е  голям.  И преди да си помислиш,че си жертва на фаталната си съдба, е важно да знаеш,че ако увереността е нещо, което се придобива, то без значение от характера на детско-юношеските ти преживявания, можеш да работиш по посока придобиването на увереност в по-зряла възраст.

Как може да ни помогне концепцията за придобитата увереност?

Често чувам фрази като „Няма как да се чувствам уверен/а в нещо, което никога не ми се е получавало“.  Например може да става дума за млада жена, която не може да си представи да влезе в дългосрочна връзка, защото досега не е имала връзка по-дълга от три месеца. Нормално е да ни липсва увереност, ако отсъстват примери, че дадено нещо ни се е получавало досега. И ако вземем отново примера с младата жена, би било доста трудно да накараме нея или някой друг просто ей така да реши, че ще може да създаде дългосрочна връзка ако това е нещо, в което не вярва.  Това би било когнитивен дисонанс – сблъсък между две протоворечащи си твърдения, което поражда напрежение и фрустрация.

Вместо това аз бих  насърчила младата жена да разбере какво всъщност лежи в основата на нейното желание – може би осъщестяването на връзка и взаимоотношения с друг човек? Ако това е така, бих я попитала дали има примери в живота си, които не са задължитено обвързани  с интимна връзка, но са свързани с  осъществяването на взаимоотношения като цяло. Дали се справя добре във взаимоотношенията си с приятели, колеги, братя/сестри? Има ли други хора в живота си, с които е могла да осъществи връзка? С други думи бих я фокусирала върху разглеждането на примери за случки или хора, с които е успяла да осъществи партнъорство с цел извличане на вярване от тях като „Справям се успешно с различни видове партнъорски взаимоотношения“. И дори ако това не е достатъчно доказателство за това, би било  добро начало по посока на поемане на риск в експериментиране в тази сфера.

Ключовата дума тук е именно риск.

В крайна сметка ако искаме да повярваме, че ни бива в нещо, е необходимо да си позволим да поемем риск и в даден момент да експериментираме и да пробваме. Поемайки риск в сферата, където усещаме липса на увереност, постепенно  натрупваме примери, че може да се справим с провали.

Често в основата на липсата на увереност седи страхът. Понякога, докато не се изправим пред него, той ни контролора,засилвайки още повече съмненията ни. Когато срещнем страха очи в очи, често след това се усещаме свободни и дори искаме да пробваме нещото, от което сме изпитвали страх отново и отново.

Но понякога,когато сме в самото начало и се опитваме да изградим увереност в сфери, които ни се струват тотално недостижими, би било добре да започнем с малки, по-лесно постижими цели. Често се проваляме именно, когато се опитваме да изградим навици или да изпробваме неща, които са прекалено “голяма хапка за нашата уста“. Пример в това отношение са Новогодишните обещания,които си даваме. Обещаваме си например, че изведнъж ще започнем да спортуваме 3 пъти седмично, имайки предвид, че до този момент спортът не е бил част от седмичната ни програма. Това, което най-често се случва, е, че одържаме на обещанието  в най-добрия случай до края на януари. Това естествено удря върху увереността ни. Причината за това е,че изграждането на ново вярване или навик изисква време, усилия и отдаденост.

В този смисъл би било по-приложимо да следваме максимата „с малки стъпки към големите промени“. В случая на жената, която изпитва трудности, свързани с партнъорството, подобна „малка стъпка“ би била например излизането на срещи и/или посещаването на социални места, където потенциално би могло да се случи запознанство.

Друга ключова дума е повторението.

Няма как да се изправим пред страха си в сферата, в която се чувстваме неуверени  веднъж и след това да чакаме още година, за да го направим отново. Тук може да използваме така нар. техника на излагане. Този терапевтичен подход включва системна конфронтация с предизвикващия страх стимул или във въображението ни или на живо. Ето пример за това как човек, който се чувства неуверен в социализирането с останалите, може да използва  тази техника :

Седмица 1 : Отива на събитие/събиране с някой, който вече познава и да остане там само за 30мин.

Седмица 2 : Отива  на събитие/събиране с някой, който познава и се запонава с поне един човек.

Седмица 3 : Отива на събитие/събиране, където познава поне един човек и се представя на трима.

Седмица 4 : Отива на събитие/събиране сам и се запознава с поне трима.

Седмица 5 : Отива сам на събитие, запознава се с 5 човека и по негово желание прави опит да продължи контакта с поне един от тях, излизайки на кафе или на друг социален ивент.

Увереността не е усещане, с което се раждаме, а нещо което придобиваме.  Този процес изисква време. Истината е, че всеки един от нас се сблъсква в един момент от живота си с липса на увереност в една или друга сфера в живота. Имаме нужда да се почувстваме уверени, но сякаш всеки път когато искаме да се осмелим и да изпробваме нещо ново, винаги се появява шепотът на съмнението, който ни казва да седим в некомфортната си „комфортна зона‘‘, с цел да избегнем срама и/или отхвърлянето. Въпреки това ние имаме избор да не го послушаме.

Изграждането на увереност идва именно, когато се сблъскаме с неща, които ни изглеждат несигурни и ни изкарват от комфортната зона.  Култивирането на увереност е една от първите стъпки към постигане на личностното ни израстване.

Автор : Филипа Велкова

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