fight, flee, or take control: surviving performance anxiety

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