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So, how do you immediately get something like a presentation off of your mind?
Part 2: Press Pause, and Focus On The Next
In terms of general overthinking interruption strategies (from the mental psoriasis chart I created), I think the most effective strategy would be setting a timer (2-3 minutes) to analyze the presentation, then swiftly stopping after the timer ends and shifting all of your focus to the task at hand. But sometimes, when my intrusive thoughts still linger even after my phone rings, I remind myself of the simple fact that I will be judged no matter what I do. Although this is not an official method, it truly has a big impact on my thought process.
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If, during this past event, you were authentic and tried your best, it is highly likely that you were judged. However, even if you made the entire audience laugh and never stuttered, or people validated your performance by commenting that they loved your speech, there would still be someone in the audience that identified some kind of fault or mistake, however small, or didn’t like something about the presentation.
It might sound counterintuitive, but knowing and accepting that the ultimate outcome you wanted to avoid is essentially inevitable is extremely freeing.
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Once I’ve paused my overthinking, I refocus with a small, tangible step: open my assignment, write one problem, or outline my next task. Over time, these micro-strategies train my brain to stop post-event overthinking faster. It doesn’t vanish completely, but I gradually learn how to move from one high-stakes moment to the next without letting the previous one hijack my attention.
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