Controlling Nervousness
(Notes from Gregory, Lucas, Sprague & Stuart, and McCroskey & Richmond)
Story – The Golden Buddha (from: Chicken Soup for the Soul)
I.
Reasons for Nervousness
A. Fear of being stared at.
B. Fear of Failure
C. Fear of rejection
D. Fear of the unknown
II. The Value of Fear
“You should not try to banish all your fear and nervousness. You need a certain amount of fear to give a
good speech.” (Gregory)
A. Understand Nervousness (Communication Apprehension)
1. Study of greatest fears: Public Speaking = #1, Death = #7
2. Personal Report of Communication Apprehension (PRCA-24) - Developed by Drs. James C.
McCrosky and Virginia P. Richmond at West Virginia University. - Rated as the best measure of
general communication apprehension
a. Explanation of the scale:
b. Context scores - range 6 - 30
c. Overall scores - range 24 - 120
Mean Standard Deviation
Group
15.4
4.8
Meeting
16.4
4.8
IPC (dyadic)
14.5
4.2
Public
19.3
5.1
Overall
65.6
15.3
It is estimated that 20% (1 in 5) of the general population suffer from Communication
apprehension. (McCrosky & Richmond, 1995) These individuals fall into the extreme ranges
(below 50 and above 80)
3. Communication Apprehension (CA) - defined: An individual's fear or anxiety associated with either
real or anticipated communication with another person or persons.
Types of CA:
a. Trait-like CA: Refers to a relatively enduring personality-type orientation toward a given mode
of communication across a wide variety of contexts.
b. Context-Based / Generalized - Context CA: A relatively enduring, personality-type orientation
toward communication in a given context, usually based on types of communication settings
c. Audience-Based / Person-Group CA: A relatively enduring orientation toward communicating
with a given person or group of people. Not personality based, but rather a function of situational
constraints generated by the other person or persons. (Ex: comfort with peers but not with
supervisor.)
d. Situational CA: A transitory orientation toward communication with a given person or group of
people - a response to situational constraints. Should be expected to fluctuate widely as a function
of changed constraints introduced by the other person or group.
4. Causes of CA:
a. Trait-like causes and influences
1.) Heredity (Considered a meaningful contributor to Trait-like CA - children are born with certain
personality dispositions - such as sociability.)
Theory of Communibiology – Genetic links to communication behaviors
2.) Modeling
3.) Childhood Reinforcement
4.) Expectancy Learning
b. Situational causes
1.) Novelty
2.) Formality
3.) Subordinate status
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4.) Conspicuousness
5.) Unfamiliarity (with norms of culture of group, etc.)
6.) Dissimilarity
7.) The degree of attention from others.
5. Three Reactions to CA: (a progression)
Mind and Body: Fight or flight response - natural instinct that we may have learned too well.
a. Physiological reactions: The body passes the stress signal to the brain, which in turn activates our
fight or flight systems: the automatic nervous system and the endocrine system.
1.) Nervous system activates the subsystems: heart rate, breathing, and blood pressure.
2.) Blood pressure increases releasing blood sugar and energy (adrenaline), which increases
energy.
Physiological Signs: anxiety, flushing of the skin, tremors in the voice, decrease in body
temperature, dryness of the mouth, quivering in various extremities of our bodies.
b. Behavioral Reactions:
Avoidance, making excuses and rationalizations, procrastination, defeating self-fulfilled prophecy.
c. Psychological Reactions:
1.) Feeling of failure can appear even before the presentation. (Ex. Overachievers)
2.) Hyper awareness of physical reactions to stress
3.) Cognitive disruption - loss of concentration
6. Characteristics of High and Low CA's
High CA's tend to:
1. Suffer from general anxiety
2. Have a low tolerance for ambiguity
3. Lack of self control
4. be unadventurous
5. Lack emotional maturity
6. Be introverted
7. Have low self-esteem
8. be non-innovative
9. Have a low tolerance for disagreement
Low CA's tend to:
1. Have low general anxiety
2. Tolerate ambiguous situations
3. Have a high degree of self-control
4. Be adventurous
5. Be emotionally mature
6. Be extroverted
7. Have high self-esteem
8. Be innovative
9. Be able to tolerate relatively high levels of
disagreement
10. be nonassertive
10. Be assertive
Communicative apprehensives tend to be low verbalizers.
Quiet is not always an indicator: Not all quiet people are CA's, but virtually all CA's are quiet.
B. Focus on developing techniques for coping with apprehension and harnessing the power of positive
nervousness.
Behavior Characteristics of Apprehensives in the Public Speaking Class:
High Apprehensives are more likely to spend hours upon hours preparing a speech, seeking help with every part,
while at the same time devoting very little time to practice. They are often so afraid of the speaking event that they
will avoid anything that resembles standing in front of an audience.
Low Apprehensives will try to "wing it" because they are often overconfident. Their speaking style may be more
energetic and they may interact with the audience more but their messages may be weak in structure. Abnormally
low apprehensives (24 – 30 in the score range) are more likely to be unprepared. Their scores typically increase at
the end of the semester because of the new "awareness" factor.
Moderate Apprehensives will fall between the two extremes in their preparation and practice. Other influences
will come into play in their preparation and practice. If their context area score for Public Speaking is high, they
may reflect the High Apprehensive behaviors and if the score is low, they will reflect the Low Apprehensive
behaviors.
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III. Guidelines for Controlling Nervousness
A. Dealing with Communication Apprehension: (from The Speaker's Handbook, Sprague and Stuart)
1. Put your fear into perspective
a. Accept some fear as normal - many top-rated speakers experience anxiety
Confidence comes with experience and preparation
b. Analyze your fear as specifically as possible - what is it that makes you nervous
(Conflicting internal messages, fear of failure, etc.)
Problem Solving Technique:
1. Define the problem (80%)
2. Examine possible solutions (have a number of options)
3. Test a solution
4. Evaluate the effectiveness of that solution
5. Accept or reject the solution: if rejected, try another solution
2. Build your confidence through preparation and practice
3. Use positive self-suggestion to combat your anxiety
(CA Treatments)
a. Cognitive Restructuring - Theory holds that your own unrealistic beliefs generate a fear of
failure. The fear of failure is the foundation of the apprehension. Cognitive Restructuring
advises to change irrational beliefs and substitute more rational ones. Focus on the
positives.
b. Visualization - (a form of cognitive restructuring)
The first part is to develop a positive attitude and a positive self-perception.
Visualize yourself in the role of the effective speaker - visualize the entire process, from
approach to applause to exit.
Model the visualized experience.
c. Systematic Desensitization - The general assumption is that apprehension is learned, and can
therefore be unlearned. Develop a hierarchy of behaviors to achieve your goal.
Ex.
1.) Ask a question in class
2.) Answer a question in class
3.) Speak in a group in front of the class
4.) Introduce a speaker to the class
5.) Give a speech in class.
d. Rhetoritherapy - Skills Training - Take a course or study the tools for effective speaking.
The more comfortable you are with the skills, the less apprehensive you will become.
Suggestions for building skills
1.) Prepare and Practice
2.) Focus on Success
3.) Familiarize yourself with the situation
4.) Put communication apprehension in perspective
5.) Try to relax
6.) Acquire communication skills and experience
B. Guidelines for Coping with Speaking/Communication Apprehension (Gregory)
1. In the Planning Stage
a. Choose a topic about which you know a great deal.
b. Prepare yourself thoroughly.
c. Never memorize a speech
d. Imagine yourself giving an effective speech (positive imagery: visualization of successful
actions)
e. Know that shyness is not barrier to success
f. Shift focus from self to the audience
g. Plan visual aids
h. Make arrangements – know your “performance stage”
i. Devote extra practice to the introduction
2. Immediately before the Speech
a. Verify equipment and materials
b. Get acclimated to audience and setting
c. Use physical actions to release tension
1.) Breathing exercises
2.) Isometric exercises (forced resistance)
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3.
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During the Speech
a. Pause a few moments before starting
b. Deal rationally with your body’s turmoil
c. Think of communication, not performance
d. Know that most symptoms are not seen
e. Never mention nervousness or apologize
f. Don’t let your audience upset you (facial expressions, verbal and nonverbal reactions, etc.)
g. Act poised
h. Look directly at the audience
i. Don’t speak too fast
j. Get audience action early in the speech (Get the audience involved with rhetorical or direct
questions)
k. Eliminate excess energy
1.) Gesture naturally but with control. Don’t allow you hands to become a distraction
with nervous positioning or movement.
2.) Use physical movement purposely
l. Accept imperfection
m. Prepare for memory lapses
n. Welcome experience
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