Эта книга – квинтэссенция реальных, действенных советов для применения в повседневной жизни. Здесь не будет шаблонных, сомнительных и бесполезных рекомендаций, которые можно прочесть сегодня в любом интернет-блоге. Автор возьмет вас за руку и увлечет в самые глубины – к истокам уверенности в себе, самовосприятия и психологии уверенности. Поймите себя – и прорветесь сквозь ментальные барьеры.

Самое лучшее из области психологии, биологии и когнитивно-поведенческой терапии! Вам предлагается прикладной инструментарий для обретения и каждодневного проявления уверенности в себе. Пусть вам наконец станет комфортно с самим собой. Будьте собственным источником уверенности!

В формате PDF A4 сохранён издательский дизайн.

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В книге «Как обрести уверенность в себе» Патрик Кинг, эксперт по коммуникациям, утверждает, что распространенный феномен социофобии или социальной тревожности связан с недостатком уверенности в себе, отсутствием самоуважения, когнитивными искажениями и ментальными барьерами. Нам кажется, что проживаемые события вызывают у нас прямую реакцию, но Патрик Кинг обращает внимание на важный промежуточный шаг в восприятии реальности: на наши отношения и чувства влияет не само событие, а то значение, которое мы сами ему придаем.

Автор подробно разбирает на примерах основные когнитивные искажения и ментальные барьеры такие, как тоннельный синдром (мышление по принципу «всё или ничего»), персонализация событий (когда чувствуем вину за то, что изменить не в наших силах, или то, что от нас не зависит), катастрофизация, преувеличение и преуменьшение, а также поспешные решения, перфекционизм и синдром самозванца.

Особе внимание уделяется эмоциональному мышлению, когда реальность определяется (и искажается) эмоциями, которыми мы охвачены в данный момент.

В книге приведены конкретные рекомендации и упражнения, как работать с подобными ментальными барьерами, чтобы прийти к согласию с сами собой и обрести уверенность в своих силах. Например, практика инвентаризации своих качеств и составление Резюме Уверенности – списка своих позитивных качеств и достижений, поможет противостоять негативным сценариям и историям, которые мы рассказываем себе (внутренний монолог).

Или Терапия принятия и ответственности – как средство, чтобы не противостоять себе в той или иной ситуации, а принять, разобраться в своих чувствах и взять на себя ответственность за свое поведение.

Также в книге есть ценные советы и рекомендации, как противостоять сравниванию себя с другими, от чего сейчас страдает большинство людей из-за соцсетей, используя практики диверсификации личности и ответов на вопрос: «Что делает меня тем, кто я есть?» (предполагается несколько достоинств и значений для личности).

Цель книги «Как обрести уверенность в себе» – научить нас быть на своей стороне, быть добрее, внимательнее, сострадательнее, чтобы противостоять неудачам, а не провоцировать их.

","user_display_name":"Марго Па","user_avatar_url":"/pub/avatar/100/00/00/20/53/52/69/20535269.jpg","user_is_verified":false,"user_role":null,"user_id":20535269,"is_comment_left_by_reviewed_person":null,"created_at":"2021-12-08T17:10:15","likes_rating":39,"likes_count":39,"dislikes_count":0,"is_liked_by_current_user":false,"is_disliked_by_current_user":false,"is_removed_by_moderator":false,"black_listed_by_user":false,"item_rating":5,"replies":[{"id":14211826,"caption":null,"text":"

Марго Па, спасибо Вам за детальное описание полезности книги. После такой "защиты" в ее пользе невозможно не прочитать ее.

","user_display_name":"Natalia Khomochkina","user_avatar_url":"/pub/avatar/100/00/04/38/68/16/34/438681634.jpg","user_is_verified":false,"user_role":null,"user_id":438681634,"is_comment_left_by_reviewed_person":null,"created_at":"2022-08-25T14:45:25","likes_rating":4,"likes_count":4,"dislikes_count":0,"is_liked_by_current_user":false,"is_disliked_by_current_user":false,"is_removed_by_moderator":false,"black_listed_by_user":false}],"is_user_profile_clickable":true,"source":"litres","replies_count":1},{"id":12182048,"caption":null,"text":"

Книга очень понравилась, словно читаю свои мысли и свои страхи, главное действовать. Очень нравятся все книги Патрика Кинга, рекомендую

","user_display_name":"MaralJ","user_avatar_url":null,"user_is_verified":false,"user_role":null,"user_id":6173325,"is_comment_left_by_reviewed_person":null,"created_at":"2021-12-13T08:01:28","likes_rating":10,"likes_count":11,"dislikes_count":1,"is_liked_by_current_user":false,"is_disliked_by_current_user":false,"is_removed_by_moderator":false,"black_listed_by_user":false,"item_rating":5,"replies":[],"is_user_profile_clickable":true,"source":"litres","replies_count":0},{"id":14211809,"caption":null,"text":"

Книга в высшей степени актуальна и познавательна, в первую очередь людям, которые работают или имеют дело с детьми, подрастающим поколением. Именно в среде детей, потом как бумеранг и в их взрослой жизни, из этой самой неуверенности люди делают чудовищные деяния в отместку за детские годы.

Спасибо читательнице Марго Па, которая оставила свой отзыв. Судя по всему она специалист в области психологии. Даже , если это не так, она, написав отзыв, "выдала" себя в том, что переживает за людей, думает о них.

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Уверенность в себе – это своего рода «золотая середина», адекватное восприятие реальности, правильная оценка человеком собственных умений и способностей для достижения поставленных целей или удовлетворения потребностей.

«Люди, уверенно ощущающие себя в социуме, изначально ожидают, что он их примет... …Они считают вполне естественным, что люди позитивно на них реагируют. Сталкиваясь с той или иной ситуацией, они никогда не начинают с мысли «А что, если я не понравлюсь?» Вместо этого они заявляют себе: «Надеюсь, они мне понравятся».\n…Иначе говоря, они понимают, что, по большому счету, люди – всего лишь люди, и даже если один в чем-то превосходит другого, то в чем-то обязательно уступает.\nА как люди, которым недостает уверенности, общаются с миром? Неуверенные люди ожидают, что их отвергнут. Еще не столкнувшись с ситуацией, они в глубине души (или, скорее, рассудка) уже предвидят провал. Похоже, они заранее настроены против самих себя, сами себя презирают и просто ждут, когда реальность подтвердит их оценку».

«На самом деле топливом для наших чувств является по видимости автоматическое восприятие ситуаций и других людей. Мы не осознаем эти мысли, когда они приходят, потому что они протекают очень быстро. Поэтому кажется, что наши ощущения напрямую подпитываются событиями, с которыми мы сталкиваемся. Но в действительности мы пропускаем ощущения сквозь свои мысли-фильтры, даже если они так моментальны, что мы их не способны отметить. События сами по себе нейтральны, но та самая критически важная вторая ступень наполняет их значением и определяет, каким будет последняя ступень, то есть наши мысли и чувства. Только от вас зависит, чтобы вторая ступень не сработала против вас».

Следовательно, ключом к уверенности в себе и адекватному восприятию действительности станет – взаимопонимание с самим собой. И книга Патрика Кинга «Как обрести уверенность в себе» построена не на популярных лозунгах, а на серьезных техниках и практиках когнитивно-поведенческой психологии.\nАвтор подробно разбирает на примерах основные когнитивные искажения и ментальные барьеры такие, как тоннельный синдром (мышление по принципу «всё или ничего»), персонализация событий (когда чувствуем вину за то, что изменить не в наших силах, или то, что от нас не зависит), катастрофизация, преувеличение и преуменьшение, а также поспешные решения, перфекционизм и синдром самозванца.\nОсобое внимание уделяется эмоциональному мышлению, когда реальность определяется (и искажается) эмоциями, которыми мы охвачены в данный момент.\nВ книге приведены конкретные рекомендации и упражнения, как работать с подобными ментальными барьерами, чтобы прийти к согласию с сами собой и обрести уверенность в своих силах. Например, практика инвентаризации своих качеств и составление Резюме Уверенности – списка своих позитивных качеств и достижений, поможет противостоять негативным сценариям и историям, которые мы рассказываем себе (внутренний монолог).\nИли Терапия принятия и ответственности – как средство, чтобы не противостоять себе в той или иной ситуации, а принять, разобраться в своих чувствах и взять на себя ответственность за свое поведение.\nТакже в книге есть ценные советы и рекомендации, как противостоять сравниванию себя с другими, от чего сейчас страдает большинство людей из-за соцсетей.

«Возьмите ручку и бумагу и запишите несколько ответов на вопрос: «Что делает меня тем, кто я есть?»\nДиверсификация личности – это гарантия того, что у вас будет множество разнообразных источников эффективности, самооценки, самоосознания и удовлетворенности, чтобы неудача в какой-то одной области не привела вас к полной дестабилизации».

В книге есть также практические упражнения на обретение уверенности в той или иной ситуации из экспозиционной терапии: когда вы встаете лицом к лицу с собственным страхом, но начинаете с относительно мягких ситуаций и постепенно наращиваете степень тревожности, или делаете то, в чем не уверены, но в безопасной обстановке.\nЦель книги «Как обрести уверенность в себе» – научить нас быть на своей стороне, быть добрее, внимательнее, сострадательнее, чтобы противостоять неудачам, а не провоцировать их.

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Эта книгу я решил изучить в основном после прочтения книги \"Дисциплинированный трейдер\", в которой очень важная роль была отведена самооценке. В соответствии с главной мыслью автора, \"единственное, что может отбросить вас назад, - это уровень вашей самооценки\". Тогда я задумался о том, какую роль играет наша самооценка в жизни, в равной степени с нашим мышлением и восприятием окружающего мира.

В этой книге больше всего мне понравились сравнения двух типов мышления - того, когда человек в себе не уверен и того, когда человек в себе уверен. Неуверенный человек воспринимает мир как нечто опасное, боится, что ему могут навредить, что над ним будут смеяться, что его не примут окружающие люди. Такой человек всё время всего боится (особенно не оправдать чужие ожидания) и постоянно зациклен на себе и своём внутреннем мире (идея о том, что неуверенный человек постоянно на себе зациклен стала своего рода открытием). В то же время уверенный в себе человек всё делает наоборот: он воспринимает мир как место, полное возможностей, а при взаимодействии с другими людьми, в первую очередь ищет не возможность понравиться, а смотрит, нравится ли ему собеседник. Примеры в книге были очень простые и в то же время очень наглядными. Есть над чем задуматься.

Ну а главная идея такая же как и в любой другой книге: действуйте. Нельзя стать уверенным в себе, просто прочитав про уверенность и поразмыслив над ней. Не получится выжидать удобного момента, пока уверенность не появится сама собой, чтобы на что-то решиться. Нужно сначала решиться, дать себе свободу попробовать, а уверенность придёт в процессе.

Эту книгу я слушал, поэтому запомнил её не так хорошо, как если бы её прочитал, однако мне понравился такой формат: фактически я удвоил количество изученных книг за месяц и время, проведённое в домашних делах и прочей монотонной деятельности, стало ценнее. Постараюсь почаще разбавлять своё время подобными повествовательными книгами в жанре нон-фикшн.

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Итак: – 10 самых заметных достижений; – 5 самых уникальных опытов; – 5 самых впечатляющих моментов; – 5 вещей, которые сделали только вы, а более никто; – 10 вещей, которые вы способны сделать, а другие нет.

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Проведите инвентаризацию своих сильных и слабых сторон, и вы выполните все три задачи. Вы сумеете разобраться в себе нынешнем, увидеть свои недостатки (если они есть) и проанализировать, обнаружены ли при вашей инвентаризации скрытые данные или тренды.

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Неуверенность влияет на ваше мироощущение всегда и везде, а не только когда вы участвуете в нетворкинге или приходите на день рождения. Это не просто некая вещь, мешающая пойти на вечеринку или поговорить с незнакомцем. Это история длиною в жизнь, которую вы рассказываете о себе с самых юных лет, и она влияет на все ваши мыслительные установки. И эти, казалось бы, несерьезные мысли и чувства весьма любопытным образом превращаются в самоисполняющиеся пророчества.

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Не пожалейте времени, чтобы составить список, и регулярно его просматривайте. Я даже рекомендую записать его на картотечной карточке и носить с собой как мотиватор уверенности, когда бы ни понадобилось действовать. Однажды вы смогли – сможете снова!

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мы настолько фиксированы на собственном «я» и опыте, что не способны с четкостью судить, как сильно – или, точнее, как слабо – мы заботим других.

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