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GrowthDon't forget that you're human ... It's okay to have a meltdown. Just don't unpack and live there!

COURAGE

                       IS

 

                                MASTERY

 

                                                        OF

 

 

                                                                  FEAR

NOT

 

ABSENCE      

    

OF                         

 

          FEAR                                 

 

!!!!!                                              

                                 

                                

There are a number of anxiolytic skills a person can learn to manage performance anxiety that are much more effective in the long-term than taking medication.  Evidence-based mindfulness strategies can be honed by any individual including children. Some skills are listed.

One-Mindful: strengthens one's ability to focus.

Participate: use of guided imagery and positive self-talk to perform despite self-consciousness.

Distract with ACCEPTS:  uses multiple steps to manage anxiety that can last throughout days or weeks.

Self-soothe:  guides preparation for the unavoidable situation that will create worry; an additional benefit is that it can be employed during the performance.

Pros and Cons: this is not the simple pros & cons list your mother taught you. This pros & cons is quadrant and motivates performance in the moments the person freezes. This prevents the "deer in headlights" response. It is best for adolescents and adults.

PLEASE:   allows the person to get ahead of nervousness and worry by altering hormones and brain chemicals with nutrition.

IMPROVE: very personal to the individual; thus, this takes a longer time to develop. However, once honed, it is quite effective at managing anxiety long-term. This is best for adolescents and adults.

 

Assessment tools can be administered to measure anxiety throughout the practice sessions and the performance.