CCPA Conference
Halifax, Nova Scotia
May 15-17, 2013
Nancy Buzzell, PhD. Licensed Psychologist,
Erin Crossland, M.Ed. Canadian Certified Counsellor
Counselling Services, University of New Brunswick
What do athletes, class presenters, performing artists and thesis
defenders have in common? They are required to perform even when
they are nervous or worried about the outcome.
If you are not doing as well as you could when performing in front of
others, this one and a half hour workshop will help. It uses sport
psychology principals to provide you with practical skills that will help
you improve your academic, artistic and/or athletic performance.
Emergency System
Autonomic Nervous System (ANS)
Sympathetic Fight/Flight/Freeze
Emergency System
Heart Rate
Respiration Rate
Blood Pressure
Muscle Tension
Parasympathetic
Promotes Rest, Calm, Sleep
Heart Rate
Respiration Rate
Blood Pressure
Muscle Tension
Self Regulation (Volume Control)
 Activation Scale
 Relaxation Techniques
 Self-regulation
Activation Scale
Use this scale to identify the level of anxiety
related to your academic performance.
1
C
alm
10
A
ctivated
The first step in managing your activation level is to know where
you are on the scale before and during your performance.
Relaxation Training
Body To Mind Techniques
Deep, abdominal breathing
Progressive Relaxation
Massage
Mind To Body Techniques
Meditation
Self-Hypnosis
Visualization
Which
ones do
you
already
know how
to do?
What one
is your
favorite?
Place In Nature Visualization
Imagine a beautiful place in nature, one you have been to before or one
you are creating for the first time. Using all your senses, allow yourself
to really be there. Notice what you see, the colors, types of vegetation,
land formations, wild life, etc. Now notice what you hear, the sounds
that go with this place, birds, insects, water, wind, etc. Notice what you
feel, the temperature (hot, warm, cool), the feel of the ground as you
walk along, your body as you move one foot and then the other. Notice
what you smell, the fragrances and aromas that go with this place. Find
a place to sit down and rest. Notice how completely comfortable,
relaxed and in control you feel in your beautiful place in nature. Bring in
anything you want to feel completely relaxed, safe and in control. If
anything inadvertently comes into your beautiful place in nature you
don’t want there, simply move it out.
Return to the room and your present age. Gently and gradually alert
yourself and open your eyes. Look around the room and see where you
are. Really look at objects in your environment to help yourself become
more present. Remember the beautiful place in nature, is a tool that
can be used when ever you want to feel more relaxed and in control.
Self Regulation
 Breathing
 Visualization
 Music
 Physical movement
 Mental cue or word
Each tool
can be used
to either
calm or
energize
Use these tools to help you change your activation level to perform at your best. If
you are too “up” then calm yourself; if you are too “down”, then energize yourself.
Positive Self-Talk
What you say to yourself (self-talk) can effect your
concentration, confidence and performance.
 Value yourself
 Set realistic goals
 Review your progress
 Notice small improvements
 Be your own “positive” coach
What You Think Matters
From This (negative thoughts)
A: Event or
B: Beliefs about
situation:
Class
presentation
event or
situation: I’ll be
too nervous and
forget what to say.
C: Consequences in
terms of thoughts,
feelings, behaviour: I’m
going to fail! I just want
to avoid the whole
thing!
To This (positive thoughts)
A: Class
B: I want to learn to
C: I may get nervous
Presentation:
do presentations. I’m
going to need to
practice
but will use belly
breathing to calm
down.
Change the way you think and decrease anxiety & improve performance
Automatic Negative Thoughts (ANTs)
 Negative thoughts (worries, concerns, past mistakes)
are distractions that can effect your performance
 Negative thoughts can invade your mind like ants at a
picnic. One ANT is not a big problem while more than a
handful can cause real problems!
What are some of your common ANTs ?
Name one ANT you want to get rid of today?
“Cool Headed Thoughts”
When you catch yourself engaging in negative self-talk :
1.
Stop, take a breath
2.
Refocus your attention to the task at hand
3.
Change it into positive self-talk. Examples:
I hate class presentations!
I want to over coming my fear and it takes practice.
I never do anything right!
This job just requires extra effort
“Smart” Goals Explained
Specific: Clear (identifies what, why, who, where)
Measurable: Concrete criteria for measuring progress
Attainable: Realistic and achievable
Relevant: Important, applicable and appropriate
Time-Limited: Establishing a time line for completion
Setting “Smart” Goals
Smart goals increase your confidence and motivation, direct
your attention to important aspects of a task and help you to
feel good about yourself in the process.
Tips:






Set goals (short term & progressive)
Write goals down
Identify target dates & strategies
Make time to evaluate
Revise goals if appropriate
Reward yourself at each step
SMART GOAL PATH - Example
Specific – Measurable – Attainable – Relevant – Time-Limited
Task A:
Improve Study Habits
Task B:
Go to Class
Task C:
Improve Time
Management
Task D:
Improve Sleep Habits
Step 1:
Step 2:
Step 3:
Make Appointment
with Study Skills Centre
Find a regular & quiet
place to study (i.e.
Library stacks)
Apply learned skills (i.e.
Pomodoro Technique,
Prioritization charts)
Step 1:
Set alarms & class
schedule in
phone/calendar
Step 2:
Step 3:
Get to know professor &
classmates - participate
Step 1:
Record all assignments &
exams in calendar or
scheduler
Take Notes during class
& review notes/readings
before next class
Step 2:
Schedule specific study
time into daily schedule
(i.e. Math – Ch.4@ 2pm)
Step 1:
Step 2:
Turn off TV, Computer,
Electronics etc. 30mins
prior to bedtime
Go to bed & get up at
similar times during week
& weekends (routine)
GOAL:
Get
better
grades/
improve
GPA
Step 3:
Limit distractions (TV,
phone) during studying
– schedule “fun” in at
another time
Step 3:
Limit nap frequency &
duration (20-40min) & limit
caffeine (esp. in evening)
Achieve
Goal by:
Nov 25th
Mental Rehearsal
 Best performance
 Stress reducing routine
 Mental rehearsal
Best Performance
Think about one of your best performances in the past.
Remember the details especially your activation level at the
time. Using your activation scale, rate your best
performance from 1-10 with one being calm and 10 being
the most energized you could be. This number will now
serve as a guide for future performances. It will be up to
you to use self regulation skills to adjust your activation
level to reflect the ideal or optimum level during future
performances.
Best Performance
Do you need to be closer to 1 (low or calm), in the middle or
closer to 10 (high or energized) for your best performances?
Stress Reducing Routine
 Slow your mind and body down
 Refocus your attention on what you are doing
 Use belly breathing to calm down
 Relax tight muscle groups
 Use mental cue (word or symbol)
Use these strategies to get yourself back into
your area of “best performance”
Mental Rehearsal Tips
Mental rehearsal is like a “dress rehearsal” and uses your
imagination to create or recreate an experience in your mind.
Take an exam, class presentation, thesis defense or artistic
recital and perform a “dress rehearsal” of it in your mind. Use
all your senses (see, feel, hear, smell & touch).
Tips





Find a quiet setting & assume a comfortable position
Start with belly breathing and relaxation
Recreate a past “best” performance
Create a future “best” performance
Use cue word to trigger memory of “best” performance
Mental Rehearsal of “Best” Performance
Remember the details of one of your “best” academic
performances. Remember how you got ready, where you were
on your activation scale, what you said and did during the
performance and how you felt when it was over. Use all your
senses to be in scene (see, feel, hear, smell & touch).
Now “fast forward” yourself into a future “best” academic
performance.
Imagine yourself getting ready, using self
regulation skills to adjust your activation scale, what you will
say and do during the performance and how you want to feel
when it was over. Use all your senses to be in scene. Give this
experience a cue word so the word itself will trigger your best
future performance (see handout).
Relaxation Training
Progressive Muscle Relaxation
(see handout for script)
Calming Technique
 Sights 5, 4, 3, 2, 1
 Sounds 5, 4, 3, 2, 1
 Sensations 5, 4, 3, 2, 1
Name 5 things you see, hear and feel then 4 of each, 3 of each, 2 of each and 1
of each. Take a belly breath and feel your feet on the floor between each one.
References
Suinn, R. (1986). Seven Steps to Peak Performance.
Toronto: Hans Huber.
Weinberg, R., & Gould, D. (2011). Foundations of Sport &
Exercise Physiology, 5th Ed. Champaign, Il.: Human
Kinetics.
Williams, J. (2006). Applied Sport Psychology. Boston,
MA: McGraw-Hill.
(2008, June 4). The science of stress [Video file]. Retrieved
from http://youtu.be/RyP8L3qTW9Q
Handouts
 Smart Goal Path
 The Pomodoro
Technique
 Belly Breathing
 Example of Mental Rehearsal
 Progressive Muscle Relaxation Script
 Five Minute Meditation
SMART GOAL PATH
Specific – Measurable – Attainable – Relevant – Time-Limited
Task A:
Step 1:
Step 2:
Task B:
Step 1:
Step 2:
Task C:
Step 1:
Step 2:
Step 3:
GOAL:
Step 3:
Step 3:
Achieve
Goal by:
Task D:
Step 1:
Step 2:
Step 3:
(date)
Belly Breathing
In Breath
 Assume comfortable position lying on floor, knees bent, feet flat on the floor or sit in a comfortable chair
 Place hand on belly
 Relax stomach muscles by gently rocking pelvis back & forth (flatten back against floor or chair)
 Inhale slowly & deeply through your nose and feel your belly expand
 When you have inhaled as much as possible, hold breath for a few seconds, then exhale
Out Breath
 Exhale slowly through mouth making a sigh or sound
 Making an exhale sound helps open your throat and airways
 Feel belly return to original position
 When you have exhaled as much as possible, hold breath for a few seconds, then repeat the inhale-
exhale cycle
Mental Rehearsal: Example
I’m sitting in my bedroom going over my presentation notes for class tomorrow. I’m feeling
anxious and afraid I’ll “freeze” and not be able to remember my notes. I take several belly
breaths (relaxation skills) to calm myself. I focus my attention on feeling my feet on the
carpet to ground myself (physical grounding calming technique). Then I remember a best
performance from my class presentation when I was in high school. I see myself standing at
the front of the class, wearing my favorite outfit, looking over my notes, taking a breath to
calm down (self-regulation). I am at about “4” on my activation scale (my optimal activation
level). I remind myself that I am prepared (positive self-talk). I want to concentrate on what
I want to say and not my fear (challenging ANTs). I remind myself to make eye contact with a
few people in the class starting with one of my best friends (increase confidence). I
remember getting “on a roll” and how good I feel about what I know about the topic. I
remember the class clapping when I am done and the relief I feel about trying to do my best.
There was even a question I answered. My cue word is “concentrate”.
I see myself in class tomorrow. I am telling myself to breathe and “concentrate” on what I
want to say. I will use relaxation skills to calm myself down so I am at a 4 on my activation
scale before I start. I am wearing my “presentation outfit” and look older and more
professional. I am following my notes and I hear myself talking slowly and clearly. I am
making eye contact with some of the students in the class and the prof. I take slow breaths
once and a while and remind myself to “concentrate”. I am finishing my presentation and
feeling good about myself. I hear myself saying in my mind “I am proud of myself for doing
the presentation even though I was nervous”.
Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing a particular muscle or group of muscles, holding the tension for
4-6 seconds, then relaxing the muscle or group of muscles. The sequence of tensing and relaxing is repeated 24 times depending on what is most helpful to you. You can begin with the feet and work progressively toward
the head or start with the head and work down toward the feet.
Find a quiet space where you will not be disturbed. You can do this exercise either lying on your back or sitting
in a chair, as long as you are comfortable. You can either close your eyes or leave them open.
Starting with the feet, imagine there is a towel on the floor in front of you and you want to pick it up with your
toes. Curl your toes under as if to pick up the towel. Hold the tension for 4-6 seconds. Now relax and let your
feet go limp. Notice the tension flow out of your feet. Repeat.
Press your knees together and hold the tension. Now feel your legs relax. Repeat.
Tighten your thighs and buttocks by pressing your heels downward firmly. Hold this position. Then relax.
Notice the tension leaving your lower body. Repeat.
Clench your fists and hold the tension for 4-6 seconds. Now relax. Feel the looseness in your hands. Repeat.
Bend your elbows and tense your biceps. Hold the position. Then relax and straighten out your arms. Let the
relaxation flow through your arms. Repeat.
Tighten your stomach and hold the tension. Now relax your stomach. Place your hand on your stomach and
breathe deeply into your stomach, pushing your hand out. Hold your breath for a moment and then relax. Now
arch your back without straining, keeping the rest of your body as relaxed as possible. Notice the tension in
your lower back. Use slow, calm breaths to help you relax deeper and deeper. Continue relaxing and breathe
gently in and out. Notice relaxation flowing into your body.
Raise your shoulders toward your ears and hold the tension. Now relax. Round your shoulders forward and
hold this position. Then relax. Pull your shoulders back in the opposite direction, hold, then let go. Notice your
shoulders loosen and go limp.
Close your eyes now and "scrunch" your entire face making as many wrinkles as possible. Now relax your face.
Repeat. Feel the relaxation throughout your forehead, scalp, eyes, and jaw.
Take a moment to feel your whole body relax. Feel how limp and loose your body feels. Breathe in and fill you
lungs completely. At the top of your in-breath hold for a moment, then let your breath out. Take several slow,
deep breaths.
Now use a body scan to notice any area of your body that needs a bit more relaxation. Tense and relax these
areas. Allow yourself to remain in this relaxed state for a few minutes. When you are ready gradually bring
yourself back to normal by doing the following: wiggle your toes, fingers, feet, hands, smile, move your elbows
and knees, slowly stretch and then stand up.
Five Minute Brain-Training Meditation
Breath focus is a simple but powerful meditation technique for training your brain and increasing willpower. It reduces stress
and teaches the mind how to handle both inner distractions (cravings, worries, desires) and outer temptations (sounds, sights,
and smells). Here's how to get started:
1. Sit still and stay put
Sit in a chair with your feet flat on the ground or sit cross-legged on a cushion. Sit up straight and rest your hands in your lap.
It's important not to fidget when you meditate - that's the physical foundation of self-control. If you notice the instinct to
scratch an itch, adjust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it. This simple act
of staying still is part of what makes meditation willpower training effective. You're learning not to automatically follow every
single impulse that your brain and body produce.
2. Turn your attention to your breath.
Close your eyes or, if you are worried about falling asleep, focus your gaze at a single spot (like a blank wall). Begin to notice
your breathing. Silently say in your mind "inhale" as you breathe in and "exhale“ as you breathe out. When you notice your
mind wandering (and it will), just bring your attention back to the breath. This practice of coming back to the breath kicks the
prefrontal cortex into high gear and quiets the stress and craving centres of your brain.
3. Notice how it feels to breathe, and notice how the mind wanders.
After a few minutes, drop the labels "inhale/exhale." Try focusing on just the feeling of breathing. You might notice the
sensations of the breath flowing in and out of your nose and mouth. You might sense the belly or chest expanding as you
breathe in and deflating as you breathe out. Your mind might wander a bit more without the labels. When you notice yourself
thinking about something else, bring your attention back to the breath. If you need help refocusing, bring yourself back to the
breath by saying "inhale" and "exhale" for a few seconds. This part of the practice trains self awareness along with self-control.
Start with five minutes a day. When this becomes a habit, try ten to fifteen minutes a day. If that starts to feel like a burden,
bring it back down to five. A short practice that you do every day is better than a long practice you keep putting off to
tomorrow. It may help you to pick a specific time that you will meditate every day. If this is impossible, staying flexible will help
you fit it in when you can. Remember, meditation is not about getting rid of all your thoughts. Rather, it's learning not to get
so lost in them that you forget your goal. Don't worry if your focus isn't perfect when meditating. Just practice coming back to
the breath, again and again.
McGonigal, K. (2012). The Willpower Instinct. Amazon.ca