Fight, Flee, or Take Control:Surviving Performance Anxiety
Responses• Heart and lungs pump
harder• Paling and/or flushing• Tunnel Vision
Responses• Fuel pumping to
muscles• Construction of some
blood vessels• Inhibition of saliva
Some Stress Is Good
Cognitive Responses
• Everyone else feels the same way.
• Everyone else feels the same way.• The audience wants you to succeed.
• Everyone else feels the same way.• The audience wants you to succeed• This, too, will pass.
Preparation
• Allow time for research and rehearsal
• Allow time for research and rehearsal• Practice for shorter periods over a longer number of days
• Allow time for research and rehearsal• Practice for shorter periods over a longer number of days• Practice under conditions as much as possible like the ones in which you will present
Performance
• Be well rested and fed.
• Be well rested and fed.• Think positively
• Be well rested and fed.• Think positively• Act calm to be calm
• Be well rested and fed.• Think positively• Act calm to be calm• Focus on telling the audience about something they should know
Audience Response
• Pay attention to the speaker
• Pay attention to the speaker• Look at the speaker with a pleasant and encouraging expression
• Pay attention to the speaker• Look at the speaker with a pleasant and encouraging expression• Give the speaker appropriate feedback
In the Future
• Speak as often as you can
• Speak as often as you can• Find relaxation techniques that work for you and use
them often
http://cmhc.utexas.edu/stressrecess/animations/diaphramatic_breathing/diaphragmatic_breathing.html
http://cmhc.utexas.edu/stressrecess/animations/progressive_muscle_relaxation/progessive_muscle_relaxation.html
Public Speaking Guided Imageryhttp://www.loyola.edu/department/counselingcenter/students/relaxation.aspx
Dartmouth Relaxation Downloadshttp://www.dartmouth.edu/~healthed/relax/downloads.html
Guided Imagery
Additional Resources for StudentsWriting Center Counseling Services
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