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