Performance rehearsal is utilizing the power of mental imagery to bring about a better performance, or to promote successful behavior change. Performance rehearsal utilizes techniques from visualization, so if visualization is easy for you, performance rehearsal is likely to also be easier for you.
To begin, practice a previously acquired relaxation skill such as deep breathing or body scanning. When you have done this and feel relaxed, think of an upcoming situation of which you are afraid. This could be a test, a musical or sports performance, a job interview, or just about anything. Come up with a plan of how you would like to act in that situation. Anticipate problems that could arise and role play in your mind how to deal with those problems.
Be sure to imagine the scene in total detail- where you are, what you are wearing, every step, and every thought that would occur as you do the task. See yourself executing your task perfectly. Develop strategies to overcome any negative things that may occur. See and feel yourself calm, focused, and confident.
The more you mentally rehearse your role in this event, the more likely you will be to handle the situation in a successful way. In the real-life situation, you can become the person you have mentally rehearsed to be.
