PERFORMANCE 
ANXIETY

What it is
How it Works, and 
What You Can Do About It

LeeAnn Helton,
Center for Enrichment Resources

Introduction:
 What is Performance Anxiety?

"I'm afraid I'll look stupid or mess up."

"I can't stand to be the center of attention."

"When I look out at the classroom and everyone is looking at me, my mind just 
goes blank."

      If these comments sound familiar to you, then chances are good that you 
are already familiar with the topic of this presentation.
      Almost everyone experiences some type of anxiety when they are 
required to perform a task on which they will be evaluated.  In fact, the fear of 
public speaking is the #1 self-reported fear among American adults.  
      There are several types of anxiety, and each is different in its cause, its 
symptoms, and its treatment.  Anxiety disorders result when anxiety is severe 
enough that it interferes with normal functioning.  The types of anxiety 
disorders are:
>	Panic disorder
>	Agoraphobia
>	Specific phobias
>	Social phobias (including severe public speaking anxiety)
>	Post-traumatic stress disorder
>	Obsessive-compulsive disorder
>	Generalized anxiety disorder
      Technically, the fear of public speaking is a type of social anxiety; if it is 
severe, it is characterized as a social phobia.  (Interestingly, many people report 
that they are more afraid of public speaking than they are of dying!)
      Needless to say, this profound anxiety causes significant suffering for 
those whom it affects.  It can also be a barrier to academic and professional 
effectiveness, as it prevents sufferers from being able to fully express themselves 
and convey their thoughts, ideas, and knowledge in front of others.  Often, the 
intensity of the fear is positively correlated with the perceived importance of the 
performance.
      Of course, giving a speech in front of the class is one common cause of 
anxiety among college students.  Many students also experience performance 
anxiety when they must take an exam. The anxiety can be very intense and has 
psychological, behavioral, emotional, and physical manifestations; furthermore, 
many people report that it interferes with their ability to perform the task even 
though they may be well prepared.  This type of anxiety is sometimes referred to 
as "stage fright". 

      There is good news and bad news.

      The bad news is that many of us experience moderate to high levels of 
performance anxiety when faced with unavoidable situations in which we are 
required or expected to "perform".  The good news is that there are ways to cope 
with and even reduce performance anxiety, as well as learn to use it to your 
advantage.
     


How Performance Anxiety Works

	Performance anxiety can potentially undermine all the hard work you have 
done to prepare for that big speech.  Even if you memorize the speech word for 
word, severe anxiety can cause you to "blank out", "freeze up", or otherwise be 
unable to recall the information that you have worked so hard to learn well.
	All types of anxiety manifest themselves in a series of similar ways.  Many 
of the feelings associated with anxiety are summed up in the following comments 
made by students who describe the experience:

"My heart races and I feel like I'm going to faint."

"No matter how much I have prepared, when I get up in front of the class, my 
mind just goes blank."

"My mouth is dry, my hands shake, and my knees feel like they are going to give 
out."

"I feel terrified and get nauseated right before I have to give a presentation."

      The symptoms mirror those of other types of anxiety, and at their most 
severe, can even reach levels similar to those of clinical panic attacks.  
      The elements of the anxiety response are:
1.	You perceive a "threat" (having to speak in front of a crowd and/or 
being evaluated).
2.	Your brain assesses the importance of the threat (is it a minor 
threat, or is it significant?)
3.	Adrenaline and other chemicals trigger the autonomic nervous 
system to produce physiological responses to the perceived threat 
(elevated heart rate, dry mouth, sweaty palms).
4.	These physiological changes alter the cognitive processes 
(negative thinking, inability to recall information, etc.)
5.	A self-perpetuating cycle is underway, in which your response to 
the anxiety actually intensifies it.
     
     
     
     
TOP TEN CAUSES OF PUBLIC 
SPEAKING ANXIETY
     
10.	Low self-confidence

9.	Dislike of "being in the spotlight"

8.	Overpreparedness

7.	Worry over stuttering or forgetting words

6.	Preoccupation with a negative evaluation

5.	Trying to "be like someone else"

4.	Fear of being boring

3.	An over-critical audience

2.	Time constraints (not enough or too much)

1.	Lack of preparation!
     
     
         
         
         
         
         
         
         
         

COMMON SYMPTOMS OF PERFORMANCE 
ANXIETY

Psychological
Behavioral
Emotional
Physical
Decreased 
concentration
Pacing
Fear
Rapid heart rate
Increased 
distractability
Fidgeting
Fright
Tense muscles
Mind goes 
blank or 
freezes
Loss of 
coordination
Helplessness
Feeling faint/dizzy
Persistent 
negative 
thinking
Inability to 
perform the 
presentation 
with 
enthusiasm 
or confidence
Vulnerability
Dry mouth
Confusion
Reliance on 
notes
Feelings of 
inadequacy
Shaking/trembling
Indecision
Inaction
Irritability
Sweating
Memory lapse
Cannot 
perform 
when 
required
Shock/numbness
Nausea, 
stomachache




What You Can Do About It

	It may seem unlikely, but you really can use your understanding of anxiety 
to help control it and even use it to your advantage.  The following steps can help 
you significantly reduce your anxiety level when you must speak in front of a 
group.  

1.	Understand The Fear.  Knowing your fear is the first step toward 
overcoming it.  Realize that your fear of public speaking is shared by 90% 
of the population, and that there are specific techniques you can apply to 
reduce its effects on you.  We will discuss some of these momentarily.
2.	Be Prepared.  There really is no substitute for being adequately prepared 
for your speech.  
>	KNOW your subject matter.  
>	Be FAMILIAR with your note cards or outline.  
>	LEARN about your audience (how many will be there?  What is 
their prior level of knowledge about the subject?  What are their 
expectations?)
>	PRACTICE the speech until you get it right, and then practice it 
again.  Make sure your time is within the assigned range. 
3.	Practice Positive Self-talk.  Many of the physical responses you 
experience related to anxiety are actually the result of the negative 
thoughts you think about the situation.  Remind yourself that most 
everyone in the room understands how you feel, but don't focus on your 
feelings.  Tell yourself that the fear you feel is really an exaggeration, and 
that you can overcome it.
4.	Visualize a Good Outcome.  Imagine yourself standing in front of the 
class, looking out and seeing smiling faces and positive responses from 
the audience.  Visualize the instructor being pleased with your 
performance.  Visualize yourself feeling sure the speech is going well.  
Visualize getting a good grade.  
5.	Get Adequate Rest.  Plan ahead to sleep at least seven or eight hours 
the night before your speech.  If you have trouble falling asleep, try 
listening to relaxing music or reading.  Clear your calendar of stressful 
events as much as you can.  
6.	Practice Stress Reduction Techniques.  Simply taking a short walk, 
walking up a flight of stairs, or just alternately tensing and releasing major 
muscle groups can significantly reduce the manifestations of anxiety, and 
can reduce visible signs (trembling, for example).
7.	Avoid Caffeine and Other Mood Altering Substances.  Drinking lots of 
coffee, smoking, or taking sedatives prior to giving a speech will not "pep 
you up" or "calm you down" in any controllable way.  Too much caffeine 
will only worsen those trembling hands and shaky knees, and sedatives 
can dull your memory and cause you to feel sluggish.  
8.	BREATHE.  One of the keys to managing the fear response is steady 
breathing.  When you begin to feel fear, your breathing becomes shallow 
and quick.  The resulting lower oxygen levels cause you to breathe even 
faster, and soon hyperventilation can occur.  A few deep, slow breaths 
before you start speaking will help calm you physically, and will help your 
voice be steady and strong.
9.	Keep it in Perspective.  Remember, your life does not depend on this 
speech.  If you are experiencing excessive fear, remind yourself that it is 
unnecessary.  Try to keep a realistic perspective of the situation and do 
not feel that you must perform perfectly or that minor errors are going to 
end in a disastrous speech.  Most importantly, remember that at least 90% 
of the audience experiences the same kind of anxiety you are 
experiencing.  


In Conclusion...

   In conclusion, fear is a natural response to a threatening situation, and we 
all experience it.  The stress that results from that normal fear can be healthy 
and can motivate you to prepare enough that you actually perform better than 
you would in the absence of stress.  On the other hand, excessive fear that is 
unnecessary and persistent can interfere with your ability to realize your 
potential.  Understanding your fear will help you overcome it.  Practice 
applying these tips, and you can use the stress to help produce the positive 
outcomes you want, and you may even find that you are capable of doing well 
at that which you thought you could not do at all!
   

Center for Enrichment Resources
N204
LeeAnn Helton
Lhelton0001@kctcs.edu
Center for Enrichment Resources