If your heart races at the thought of speaking in front of a crowd or taking a final test for a class, you might be suffering from some performance anxiety. Luckily, researchers are finding out ways to cope.
According to a recent study published by the American Psychological Association, people with performance anxiety who tried to calm themselves down before engaging in an activity they are anxious about, ended up doing worse than people who got themselves excited.
“People have a very strong intuition that trying to calm down is the best way to cope with their anxiety, but that can be very difficult and ineffective,” said study author Alison Wood Brooks, Ph.D. of Harvard Business School in a press release.
“When people feel anxious and try to calm down, they are thinking about all the things that could go badly. When they are excited, they are thinking about how things could go well.”
The study was published in the Journal of Experimental Psychology: General.
Several trials and experiments were conducted at Harvard University.
For one experiment, there were 188 total participants, and they were told to read the statements “try to get excited” or “try to remain calm.” Then they were given complex math problems to complete.
Results indicated that participants who read the “excited” statement performed better on average by 8 percent, and they felt more confident about their skills afterward.
Brooks said that the way in which people talk about their feelings can actually influence how they feel, which the study demonstrates.
Stacey Glaesmann, a life coach and author of “What About Me? A Simple Guide to Self-Care in the 21st Century,” said in an email that she used to be terrified to give speeches, but has been around the country speaking about postpartum depression and self-care since she overcame her fears.
“I have seen positive results in both myself and some clients just by shifting perspective from ‘I'm terrified,’ which focuses on the things that could go wrong, to ‘I'm excited,’ which predicts success,” Glaesmann said.
“While the anxious feelings may still be present, interpreting them as excitement instead of fear makes the person more enthusiastic and way less frightened, even leading up to the event (anticipation).”
She said that techniques to reduce performance anxiety might differ depending on the type of activity you are anxious about.
“For test anxiety, I would recommend that she study in the same room that the exam will be given in if at all possible,” Glaesmann said. “This way, she will associate what she's learned with the environment she learned it in, making recall and application of theories much easier. It also makes the room feel less threatening.”
It can also help to think of realistic outcomes of failure to perform well at a speech, test or other activity, and realize that although it can be an inconvenience, you will still move on, and it’s not a life or death scenario.
In general, she said breathing techniques can work for some people, and depending on someone’s current health condition and their doctor’s advice they might be able to take the beta blocker Inderal, which “inhibits the production of adrenaline.”
She also has the following tips for public speakers.
“Know your topic inside and out, and don't be afraid to say, ‘I don't know. Let me find out and get back to you,’ if someone asks a question that you don't know the answer to,” Glaesmann said.
Trudy Scott, a certified nutritionist and author, said in an email that she has some concerns about the results of the study.
“While I feel this is one way to mitigate the effects of performance anxiety, I don’t agree with the approach and feel we still need to eliminate the anxiety rather than reframe it as excitement,” Scott said.
She added that it is important to reduce anxiety as much as possible, especially after a new study was just published in the journal Stroke stating that people with more severe anxiety are at higher risk for a stroke than people without anxiety.
She believes diet has a lot to do with reducing anxiety, including eating whole foods; eliminating sugar, caffeine and gluten; eating foods that regulate blood sugar, and adding the nutrients tryptophan, GABA and zinc. Consistent exercise and yoga can also help lower anxiety levels.
“Using reframing as a short-term interim solution is fine, but finding the root cause of the anxiety is my recommendation for long-term overall physical and mental health,” Scott said.
Sources:
American Psychological Association. Getting Excited Helps with Performance Anxiety More Than Trying to Calm Down, Study Finds. Web. January 2, 2014.
http://www.apa.org/news/press/releases/2013/12/performance-anxiety.aspx
Reuters. Huggins, C.E. Anxiety linked to stroke risk. Web. January 2, 2014.
http://www.reuters.com/article/2013/12/27/us-anxiety-stroke-idUSBRE9BQ0BK20131227
Glaesmann, Stacey. Email interview. December 31, 2013.
http://livingselfcare.wordpress.com/about/about-stacey-glaesmann
Scott, Trudy. Email interview. January 1, 2014.
http://www.everywomanover29.com/about.html
Reviewed January 2, 2014
by Michele Blacksberg RN
Edited by Jody Smith