Conquering stage fright The attack of the nerves

Take out your journal…  List things that make you nervous  Pick one item in your list and write a paragraph explaining a specific experience that made you nervous or gave you stage fright – use sensory description (how did your body react).

Symptoms of nervousness  Muscles contract and you shake or get a headache  Blood vessels in our extremities constrict leaving cold hands and feet and sometimes numbness and tingling  Blood pressure is elevated which heats up major organs and causes us to sweat  Breathing becomes rapid to supply more oxygen  Digestive system shuts down or becomes really active (need to go to the bathroom or nauseous or dry mouth or tight throat)  Pupils dilate – heightened sight and hearing  Brainwaves increase (tons of things run through your head – or maybe you freeze and draw a blank)

Why do our bodies react like that when we are nervous?  It is a part of your body’s natural Primary Threat Response – the “fight or flight” response that allows us to take quick and effective action when we are in bodily danger.  When we are speaking, we are not in bodily danger, but the nervousness and adrenaline still trips the system.

Controlling the symptoms  Be well prepared – nothing substitutes for this  Memorize opening and closing statements  Remember the audience is your friend (talk to them like a friend)and look at your friends  Think positive, happy thoughts and learn to associate speaking with fun – be eager to share with the audience. Help them learn something new. Make them laugh – it will calm you too.  Dress in something nice, comfortable, appropriate

Controlling the symptoms  Breathing exercises to slow and calm  Stretch large muscles (yoga) and neck muscles  Listen to music  Watch what you eat: avoid milk which can cause phlegm, maintain sugar levels (don’t eat candy, but rather fruit, carbs, protein)  Avoid caffeine  Exercise, get rest, and take vitamins (C and B reduces effects of stress and gives energy)  Practice in front of a mirror or family

Journal…  What are you going to do when you anticipate a situation that might make you nervous? How will you prepare yourself?