The document discusses stress management and stage fright. It defines stress and stage fright, identifies sources and symptoms of each, and provides methods for coping including avoiding stressors, altering situations, adapting reactions, and accepting things that cannot be controlled. The document also outlines unhealthy and healthy ways to manage stress such as smoking versus exercise and outlines techniques for controlling symptoms of stage fright like deep breathing and recognizing stress as excitement.

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Agnese Lubka mat-nr: 20852
Ali Chihab mat-nr: 20847
Oleksandra Soroka mat-nr: 20856
Stress
Management
Stage Fright
Hochschule Harz, Wernigerode 2013

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Table of contents
 Introduction
 Stress Management
 Identify the sources of stress in your life
 How to cope with stress
 Stress Fright
 Identify symptoms of your stage fright
 Controlling the symptoms
 Activity
 Conclusion
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Introduction
 Your body's way of responding to any kind of demand
 Can be caused by both good and bad experiences
 Your body reacts by releasing chemicals into the blood that
give you more energy and strength:
 Positive if your stress is caused by physical danger
 Negative if your stress is in response to something emotional and
there is no outlet for this extra energy and strength.
Stress:
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Stress Management
“Can be defined as interventions designed to reduce the impact
of stressors in the workplace, these can have an individual focus
aimed at increasing an individual’s ability to cope with stressors.
The goal of stress management is to help you to manage the
stress of everyday life, many different methods may be employed
such as biofeedback, meditation and massage.”
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Identify the sources of stress in your
life
Look closely at your habits, attitude, and excuses:
 Do you explain away stress as temporary (“I just have a million
things going on right now”)?
 Do you define stress as a part of your work or home life
(“Things are always crazy around here”) or as a part of your
personality (“I have a lot of nervous energy, that’s all”)?
 Do you blame your stress on other people or outside events?
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How to cope with stress?
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Unhealthy ways
 Smoking
 Drinking too much
 Zoning out for hours in front of
the TV or computer
 Withdrawing from friends,
family, and activities
 Using pills or drugs to relax
 Sleeping too much
 Postponing
 Filling up every minute of the
day to avoid facing problems
 Taking out your stress on
others
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Healthy ways : The Four A’s
 Change the situation:
 Avoid the stressor
 Alter the stressor
 Change your reaction:
 Adapt to the stressor
 Accept the stressor
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 Learn how to say “no”
 Avoid people who stress you
out
 Take control of your
environment
 Pare down your to-do list
 Express your feelings instead of
bottling them up
 Be willing to compromise
 Be more assertive
 Manage your time better
Avoid unnecessary
stress
Alter the situation
Change the situation
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 Reframe problems
 Look at the big picture
 Focus on the positive
 Don’t try to control the
uncontrollable
 Share your feelings
 Learn to forgive
Adapt to the
stressor
Accept the stressor
Change your reaction
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Stage Fright
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Definition
“Stage fright is the experience of severe anxiety prior to or during
a performance in front of an audience, such as giving a speech,
singing, or playing an instrument.”
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Identify symptoms of your stage
fright
 Sweating
 Difficulty thinking about anything other than the fear
 Fear of fainting
 Desire to Flee
 Shortness of breath
 Hot or cold flashes
 Trembling or shaking
 Pounding heart
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Controlling the symptoms
 Watch what you eat
 Take deep breaths, from the diaphragm
 Use your large muscles
 Recognize the stress as excitement
 Establish contact with audience
 Take the positive emotions and passion into your performance
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Activity
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Conclusion
“Expect, and accept, that you will feel anxious, especially at first.
That's OK. If you allow yourself to work with the anxiety, not
against it, you'll be able to calm down and proceed. If you resist
the anxiety, you'll make more trouble for yourself.”
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RELA
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Sources
 http://www.changethatsrightnow.com/stage-fright/symptoms
 http://socialanxietydisorder.about.com/od/glossarys/g/Stage-
Fright.htm
 http://www.helpguide.org/mental/stress_management_relief_co
ping.htm
 http://www.bbc.co.uk/scotland/brainsmart/success/
 http://www.nlm.nih.gov/medlineplus/ency/article/001942.htm
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