OVERCOMINGSTAGEFRIGHT

Overcoming

STAGE FRIGHT

OVERCOMINGSTAGEFRIGHT

THE HUMAN BRAIN STARTS

WORKING THE MOMENT
YOURE BORN AND NEVER
STOPS UNTIL YOU STAND UP TO
SPEAK IN PUBLIC
George Jessel

OVERCOMINGSTAGEFRIGHT

Contents
1. What is Stage Fright?
2. Who it affects
3. Why it matters
4. What are the symptoms?
5. Tools to manage it.
o Tip time line
o S.A.F.V.R
6. Final thoughts.

OVERCOMINGSTAGEFRIGHT

1.

Stage Fright!
It goes by several different terms. Fear of
Public Speaking, Performance Anxiety,
Communication Apprehension, or just plain
Stage Fright. By any name it is the intense and debilitating fear
of being on in front of people. The actor George Jessel said it
best The human brain starts working the moment youre
born and never stops until you stand up to speak in
public.
For anyone who has been filled with dread at the mere thought
of getting up in front of a group of people you know this feeling
is very real and not something to take lightly. It drains our
confidence, and self esteem. For many it can prevent moving
forward in school or career. Simply expressing an opinion to a
group, persuading others of an idea, or just meeting new
people at a networking event are best described in the words of
Tony Soprano Fahgettaboudit! Most take the path of
avoidance, not speaking up, staying below the radar. As a
result many great ideas go unexplored. Many wonderful songs
go unsung.
The good news is (finally good news) that public speaking is a
learned skill. Just like learning to play the piano, a new
sport or hobby, it is developed over time with
guidance and practice. You really can, to quote
Walter Cronkite, teach the butterflies in your
stomach to fly in formation.

OVERCOMINGSTAGEFRIGHT

To be sure however, improving skills is just one piece of the

larger puzzle. Very often what bears equal weight in the anxiety
equation is conquering the fear of being judged.
Janet Esposito M.S.W., in overcoming her own terror of public
speaking, has done extensive investigation into extreme forms
of fear and anxiety associated with performance in public. To
substantially reduce your fear you must address and revise the
negative perceptions, thoughts and beliefs you have related to
public speaking or performing. It is helpful to uncover the
deeper fears related to being seen and heard by others,
showing vulnerability, and being considered less than perfect
(Janet Esposito, 2012)

2.

Who does it affect?

While its tempting to think of stage fright as something that
happens to new speakers or performers, the truth is it
happens to seasoned pros as well. In fact for performers it can
happen in mid career, often in the wake of other stress. Once
unleashed its like a demon that lurks on the margins of
awareness ready to strike at any moment. One study of
symphony and opera musicians found that 24% listed stage
fright as a primary health concern. (Wise, 2011)
The bottom line frankly is that almost all of us feel some degree
of nervous apprehension when preparing to speak or perform in
front of an audience. In fact some would argue that it is a very
healthy and you might say necessary feeling that can help
keep us focused.

OVERCOMINGSTAGEFRIGHT

3.

Why it matters
Close your eyes and think back to an earlier experience when
you were well and truly in the grip of stage fright. Maybe it
was a presentation at work or school. Perhaps at a town
meeting where you really wanted to say something on a
particular topic but felt paralyzed to get up there. Maybe you
were the Best Man or Bridesmaid at a friends wedding. I
remember the very first time for me like it was yesterday. I
was 11 years old. Following a long year of accordion lessons
our music school had a recital. Each of the students had to
perform one piece they had been practicing. I was never more
scared in my life. I actually felt weak in the knees as my turn
came. In the end what got me through was a kindly lady who
sat in the front row and looked up smiling at me. I riveted my
gaze on her and somehow made it through. I will never forget
that afternoon, or the power of a smile.
If you can remember that time, imagine what it would feel
like NOT to feel that way. Filled with dread. Nervous yes, but
not the debilitating mind numbing fear you recall, and now
firmly associate with public speaking or performance.
Speaking publicly is necessary. We are social creatures, and we
live by communicating. Our ability to speak with confidence and
convey our thoughts, ideas, and messages largely determines
how far we go in life.
Here are just a few areas where you may find that a renewed
confidence could come in handy.

OVERCOMINGSTAGEFRIGHT

Professional presentations
at work
Promotions
Networking
Public meetings
Managing others
Clubs & Associations
Musical performance

Academic presentation at
school
Job interviews
Dating
Sports coaching
Training
Sales
Stage performance

The ability to stand up in front of a group

confidently convey your thoughts has the
amazing effect on ones self confidence
esteem. You CAN do this. Stage fright can
tamed. Once you do, your whole world will
up.

and
most
and
be
open

OVERCOMINGSTAGEFRIGHT

4.

So what happens to us?

Do you remember the fight or flight syndrome from
high school biology? According to Dale Cyphert Ph.D.,
regardless of its cause your stage fright symptoms are
part of the bodys Primary Threat Response. This is the
set of normal physiological responses that allow us to
take effective action running away or fighting when we feel
threatened or under attack. (Dale Cyphert, 2005)
Happily, speaking engagements do not normally involve being
attacked, but your body doesnt know that. It picks up the
signals of a perceived threat (lets face it, thats how scared we
can feel) and prepares you accordingly. In short, your body is
doing its job. Unfortunately it goes way beyond feeling jittery.
OK. Great lesson, but who cares about all this bio stuff? We
should. The idea here is if we know and recognize the physical
symptoms, we can develop tools to reduce their effects and be
more relaxed and effective

Blood pressure elevates

Your heart pumps faster in order to move
oxygen
and nutrients to where they are needed
most
for action. Heat builds in your bodys
core
and you often begin sweating. In addition
to the
normal areas such as your armpits, groin
and
forehead, you also feel it on the palms of your hands making
them feel clammy.

OVERCOMINGSTAGEFRIGHT

Blood vessels constrict in your extremities

The tiny blood vessels in your hands, toes, fingers and nose for
example constrict to force additional oxygen into your major
organs and muscle groups. This of course leaves you with cold
hands and feet and maybe some numbness.
Muscles contract
Your body is preparing to spring into action with a burst of
energy. Your neck and shoulder muscles contract pulling your
head down and your shoulders up. Your back muscles draw
your spine into a concave curve which brings your pelvis
forward. All this to protect your vital organs and ready you for
action. Without use, your contracted muscles begin to tremble
and the harder you try to hold them still, the more they
tremble. Your neck, shoulder and back muscles start to fatigue.
Your lungs and diaphragm remain constricted in your bodys
attempt to maintain a protective fetal position. As you hold
your head up your vocal cords are stretched and your voice
tightens, which often adds to the problem. (Dale Cyphert,
2005)
Breathing becomes rapid
The bodys need for a steady supply of oxygen forces a pattern
of rapid, shallow breathing.
The digestive system shuts down
Processing food is a low priority under stress. Foods in your
stomach just sit there waiting for the production of saliva and
stomach acid to resume. This can result in the familiar lump

OVERCOMINGSTAGEFRIGHT

or butterflies in your stomach, along with dry mouth or

possible nausea.
Pupils dilate
During perceived danger your body responds with a heightened
sense of hearing, visual acuity and motion. You eyes
automatically shift to long distance view at the expense of the
short view. You may also feel an increase in peripheral vision.
Needless to say none of this helps if a speaker is trying to
glance at notes or make eye contact at short distances. The
speaker can often be painfully aware of every frown on the face
of audience members or loose focus from things happening off
to the side.
Brain wave frequency increases
Brain activity actually speeds up allowing you to think more
clearly and process information more rapidly. It can feel as
though time is distorted making you react too quickly to
stimuli. You might think of new things to say in the
middle of your speech causing you to ramble or
speak too fast. (Dale Cyphert, 2005)

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OVERCOMINGSTAGEFRIGHT

5.

Tools to manage
Remember this is a two part puzzle. The
psychological element (negative
perceptions, thoughts and beliefs) induces
the
physiologic symptoms as a stress response to that fear. The
symptoms wont keep you from giving a great presentation but
learning to channel the physical reactions can actually help
deliver a dynamic, energized performance.

Recognize the stress as excitement.

The physiologic symptoms you feel during public speaking are
similar to those you would experience on a roller coaster or
rafting trip. The difference is that:
Roller coaster = Fun!
Public Speaking = Fright.
The goal of controlling stage fright is not to make the
symptoms go away but to make them work for you. (Dale
Cyphert, 2005)
Use your large muscles
Your contracted muscles are waiting for you to
hurl a spear at a Saber Tooth tiger, and they
wont relax until you do. Move. Take a walk
around the building, move your arms around,

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OVERCOMINGSTAGEFRIGHT

throw a punch into the air, roll your head around to loosen your
shoulder muscles. Scowl, make ugly faces (this ones easy for
me )

Abdominal breathing
Sometimes called diaphragmatic breathing, this is perhaps one
of the most useful of all techniques for changing your bodys
physical state. As you force yourself to take deep breaths, you
bring in oxygen and release carbon dioxide. Your body
interprets this as the all clear signal and stress levels decline.
Heres how you do it. Stand straight, exhale, place your hands
on your abdomen so that your two middle fingers touch. Now
breath in deeply through your nose by moving your abdomen
outward. Breath deep until your two middle fingers are
separated. Then relax and exhale through your mouth.
Watch what you eat
We all have an innate feeling of what our digestive systems do
or dont do under stress. Time your food intake to
accommodate it.
Bad guys:

Avoid Milk and dairy Creates

phlegm (ugh!)
Avoid sugar just before speaking is NOT the time to go
for a candy bar.
Maintain glucose levels You use more energy than you
know during a speaking engagement. Eat small amounts
well before hand and include complex carbohydrates
along with protein.

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OVERCOMINGSTAGEFRIGHT

Avoid alcohol, nicotine and caffeine All will stimulate

the adrenal glands and increase stress symptoms. If you
smoke on the other hand, today is not the day to quit
(Dale Cyphert, 2005)

Good guys:

Exercise maybe the best tool

of all. It
reduces stress and large
muscle
contraction and produces
endorphins.
A good workout the night
before will
help you stay more relaxed.
Vitamin C increases energy, stamina and general
resistance to stress.
Vitamin B Your body goes through a lot of it during
stress. Deficiencies can show up as loss of dexterity,
forgetfulness, depression and confusion to name a few.
Calcium and Magnesium A balance of both minerals
acts as a system tranquilizer.
Get your rest You simply must get enough sleep the
night before. Nothing will cloud your mind like a lack of
sleep.

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OVERCOMINGSTAGEFRIGHT

Lets bring it home!

OK. You have an upcoming speech or
presentation. Its an important
opportunity and you will be very much
in the spot light. You feel queasy every
time you start to think about it. What
to do?
Lets lay out a timeline of what you
need to do, and not do, as you lead up to speech time. If you
follow this simple recipe, you will not only survive but probably
give a pretty good speech

Weeks Before
Preparation, preparation, preparation.
Prepare and practice. Of all the things you
should do, this is by far the most
important. No other single element will
give you the peace of mind that comes
from knowing your material. Its important for you to know
your material and be very comfortable with it. No you dont
need to memorize a long speech. Yes you do need to say it out
loud. Its important to hear your own voice in this process. Find
a quiet place and practice OUT LOUD. It is generally a good
idea to write out your speech, but then to compartmentalize it
into key points or sections. Follow the logic.

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OVERCOMINGSTAGEFRIGHT

Days Before
Its important now to start thinking about how
you are eating. Eat sensibly. Begin to limit
caffeine, sugar and alcohol as much as
possible. Exercise. Endorphins provide a
great natural way to relax and take the edge
off your jitters.
Visualize a successful outcome. Focus on your strength and
ability to manage challenging situations. This is your pre-view
of success.

Hours Before
STOP scaring yourself with thoughts of
might go wrong. Focus your attention on
images that are calming.

what

REFUSE to follow thoughts that create self doubt and lower self
confidence.
PRACTICE the tools to help calm your body. Walking. Arm
movement. Abdominal breathing. Meditation.
VISUALIZE success.
ARRIVE early. Make connections to your audience. Smile and
greet people as they come in. You will think of them as friends
rather than enemies.

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OVERCOMINGSTAGEFRIGHT

NOW

T=0

LET GO! Shift the focus from yourself and your fear to your true
purpose - contributing something of value to your audience.
GIVE UP trying to be perfect and know that its ok to make
mistakes. Be natural, be yourself. (Janet Esposito, 2012)
The memory aid here is to think safer with SAFVR
S

Speak to attendees as they arrive. Its amazing

how much this helps.

Abdominal breathing. Has a great calming effect.

Sends your brain the all clear signal

Focus on intent. Its not about you!

Visualize. Smile and see a successful outcome.

Release. Let go and be yourself!

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OVERCOMINGSTAGEFRIGHT

6.

Final Thoughts
As we noted earlier there simply is no substitute for knowing
your material. Becoming very familiar with your subject and
practicing what you want to say will give you the peace of mind
that no other technique or tip could provide. Yes they all
help, but in the end, its all about knowing your subject. Its
important to practice out loud to get used to the sound of your
voice and the speed of your speaking.
Probably one of the best ways to practice any presentation is in
front of a group of supportive friends. Toastmasters
International can provide you the opportunity to do just that.
A Toastmasters club is a group of like minded people in a
relaxed atmosphere who are all there to improve their public
speaking and leadership skills. Its a fun, supportive
environment where everyone goes at their own pace. There are
even workbooks to help guide you through the different types
of speeches as well as the various elements of good speaking.
You can get more information or check out the many clubs in
our area on-line at
http://www.toastmasters.org/

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OVERCOMINGSTAGEFRIGHT

Works Cited
DaleCyphert,P.(2005).ManagingStageFright.RetrievedApril2013
JanetEsposito,M.(2012,February18).GettingOverStageFright:
BecominganEffectivePublicSpeaker.ShynessisNice.
JoannM.McCabe,A.S.(2006,April).TheFearofPublicSpeaking:20
WaystoGetOverIt!TheToastmaster.
Ma,Lybi.(2005,December).FightingStageFright.RetrievedApril2013
Wise,Jeff.(2011,April28).HowFearDestroyedaCareer.Retrieved
April2013

___________________________________________________
JohnDwanisPresidentoftheNutmegToastmasterswhichisthelocal
clubmeetinginWoodbridge.,attheWillows
http://764.toastmastersclubs.org/
Hehasspentover30yearsinHighTech.Sales,MarketingandBusiness
DevelopmentforFortune500companiesintheanalytical
Instrumentationmarket.
[email protected]

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