Distance Learning Support Kit

	Managing stress (1 of 2)

Apart from examining the self-talk you engage in, it's important that you understand the stress response so you can develop some techniques and strategies to help you deal with various forms of anxiety.

Step 1: Understand the stress response

When exposed to an event that the brain identifies as being challenging the fight or flight response is engaged. The brain produces stress hormones such as adrenaline and this triggers physical responses which can include:

sweaty palms
increased heart rate
more focused eye pupils and
muscle tension.

These physical changes help us to take actions to deal with the challenge. It is normal to experience physical signs in response to stress whether the danger is real or imagined.

The stress response is therefore healthy and desirable. When it saves our life it is certainly protective.

However, the stress response can also be damaging. If it is produced in excess or produced when the stressor is no longer there it is neither healthy nor desirable.

People also 'turn on' the stress response when they are required to perform in some way. Therefore it is normal to experience some physical signs of stress e.g. sweaty palms. What you need to do is learn to manage this so it does not become excessive and overwhelm the ability to perform.

Evidence suggests that we perform best when moderately aroused or stressed. Therefore the secret when performing - whether it be in a job interview, an exam or delivering a speech - is to harness the energy and use it to your advantage. The secret is to use moderate levels of anxiety to boost performance.

Step 2: Tackling the fear of "failure"

One major cause of performance anxiety is the 'fear of failure'. Why do we think failure is not OK? It's usually because we tend to feel that we'll be embarrassed and rejected if we don't succeed. We link our self-esteem with achievements and we assume that others will not respect us if we fall short of their expectations.

To tackle this fear it's important to make peace with being human and making mistakes. "Mistakes are OK!" Remember that sometimes you will go well, other times things will seem flat. This is true even for the 'experts'. Remember the most confident public speaker will have days when it doesn't go according to plan.

next ->

feedback