A Psychology Minute: Hierarchy
Every person experiences nervousness.
Some anxiety is adaptive as it mobilizes us to focus and put forth effort in specific areas. However, too much anxiety leads to immobilization and a desire to avoid the very tasks that are critical to being successful, having good relationships and experiencing happiness.
But in experiencing high levels of anxiety, it can be difficult to know where to start. This is where the concept of a hierarchy is critical. Take for example of someone is afraid of public speaking (which most people are). To be successful, it helps to rate tasks on a hierarchy from 1 to 10, with 10 likely being speaking in front of a large audience.
One might be watching others give speeches. Three might be speaking in front of the mirror. A “5” could be practicing a speech in front of a small group of friends, and so on. Coupled with anxiety reduction techniques (such as deep breathing and progressive muscle relaxation), establishing and using a hierarchy can be the first step in overcoming debilitating fears.
Too often great intentions are derailed because we start out too fast and demanding. A hierarchy reminds us that most meaningful changes start small.