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With more than 50 important stress
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stress.
We all know the feeling of sickness in our
stomach before an important presentation or performance. We
have all experienced the sweaty palms, the raised heart rate,
and the sense of agitation that we feel as these events approach.
We have probably all also experienced how much worse this becomes
when things go wrong in the run up to an event.
This article helps you deal with this by helping
you to prepare well for future performances.
For larger events, it is worth preparing a
Performance Plan. This is a pre-prepared plan that helps you
to deal effectively with any problems or distractions that may
occur, and perform in a positive and focused frame of mind.
How to Use the Tool:
To prepare your Performance Plan, begin by
making a list all of the steps that you need to do from getting
prepared for a performance through to its conclusion.
Start far enough in advance to sort out any
equipment problems. List all of the physical and mental steps
that you need to take to:
Prepare and check your equipment, and repair
or replace it where it does not work;
Make travel arrangements;
Pack your equipment and luggage;
Travel to the site of your performance;
Set up equipment;
Wait and prepare for your performance; and
Deliver your performance.
Next, work through each of these steps. Think
though:
Everything that could reasonably go wrong
at each step with equipment and arrangements; and
Any distractions and negative thinking that
could undermine your confidence or stop you having a positive,
focused frame of mind at the start of and during your performance.
Work through all of
the things that could go wrong. Look at the likelihood of the
problem occurring. Many of the things you have listed may be
extremely unlikely. Where appropriate, strike these out and
ignore them from your planning.
Look at each of the remaining contingencies.
These will fall into three categories:
Things you can eliminate by appropriate
preparation, including making back-up arrangements and acquiring
appropriate additional or spare equipment;
Things you can manage by avoiding unnecessary
risk; and
Things you can manage with a pre-prepared
action or with an appropriate stress management technique
For example, if you are depending
on using a data projector for a presentation, you can arrange
for a back up projector to be available, purchase a replacement
bulb, and/or print off paper copies of the presentation in case
all else fails. You can leave earlier than strictly necessary
so that you have time for serious travel delays. You can also
think through appropriate alternatives if your travel plans
are disrupted. If you are forced to wait before your event in
an uncomfortable or unsuitably distracting place, prepare the
relaxation techniques you can use to keep a calm, positive frame
of mind. Research all of the information you will need to take
the appropriate actions quickly, and ensure that you have the
appropriate resources available.
Also, prepare the positive thinking you will
use to counter fears and negative thoughts both before the event
and during it. Use stress anticipation skills to ensure that
you are properly prepared to manage stress. Then use thought
awareness, rational thinking and positive thinking skills to
prepare the positive thoughts that you will use to protect and
build your confidence.
Write your plan down on paper in a form that
is easy to read and easy to refer to. Keep it with you as you
prepare for, and deliver, your performance. Refer to it whenever
you need it in the time leading up to the event, and during
it.
Summary
Performance Plans help you to prepare for
an important performance. They bring together practical contingency
planning with mental preparation to help you prepare for situations
and eventualities that may realistically occur.
This gives you the confidence that comes from
knowing you are as well prepared for an event as is practically
possible to be. It also helps you to avoid the unpleasant stresses
that come from poor preparation, meaning that you can deliver
your performance in a relaxed, positive and focused frame of
mind, whatever problems or upsets may have occurred.
This article is an abridged version of just
one of the techniques used to manage performance stress explained
in “Managing Stress for Career Success”, Mind Tools’
Stress
Management Masterclass. The ‘Managing Performance
Stress’ module explains how to prepare for the event,
how to manage negative thinking leading up to it and how to
learn lessons from your experience of stress. As well as this,
it shows you how to use a range of useful adrenaline management
techniques for controlling the anxiety you will inevitably feel
just before your performance.
The next article explains how to use imagery,
a powerful mental relaxation technique. To read this, click
'Next article' below. Other relevant destinations are shown
in the "Where to go from here" list underneath.
Warning:
Stress can cause severe health problems and, in extreme cases,
can cause death. While these stress management techniques have
been shown to have a positive effect on reducing stress, they
are for guidance only, and readers should take the advice of
suitably qualified health professionals if they have any concerns
over stress-related illnesses or if stress is causing significant
or persistent unhappiness. Health professionals should also
be consulted before any major change in diet or levels of exercise.
We welcome appropriate reprinting and reuse of Mind Tools material,
however, you must
get our permission first!
To do this, please visit our Permissions Center.
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