FIRSTAID!

FORCONTROLLINGPERFORMANCEANXIETY

www.thezonebook.com presents

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

CONTENTS
Welcome! 3 Technique#1: GoingPeripheral Technique#2: C3 Technique#3: RolePlay Technique#4: Burning ExcessEnergy Technique#5: Bananas! Technique#6: Warm Hands Technique#7: ProgressiveRelaxation 4 5 6 7 8 9 10

Conclusion

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Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

Welcome!
This eBook contains 7 simple yet powerful techniques that you can use RIGHT NOW to help relieve both performance anxiety and excess excitement before a performance. Some of these techniques can even be usedduringaperformance! ByapplyingthetechniqueshereinFirstAid!forControllingPerformance Anxietyyoucanfeelmoreatease,morecomfortable,andmoreincontrol inperformingsituations. Inotherwords,youcangetclosertoanidealstateofmindwhenunderthe spotlight,andgetcloserto performing inTheZone!

ForacompleteexplanationofTheZone,performancearousal,morethan 20powerfultechniquestohelpyougetintotherightstateofmindinyour performingsituations,andawholelotmoretohelpyougetbetterresultsin your field of performance, pick up your copy of PerforminginTheZone from www.thezonebook.comtoday!

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

TECHNIQUE#1

GoingPeripheral
ThetechniqueofGoingPeripheralcanaidyouinrestoringasenseofcalm and control to your body and mind if you ever feel nervous, anxious, or overexcitedimmediatelybefore orevenduring aperformance. Thistechniquecanevenbeusedinstressful,nonperformingsituations,to helpyoufeel relaxedand atease. ToGoPeripheral,simplyfollowthesesteps: 1) In a sitting or standing posture, look straight ahead. If standing, unlockyourknees,andletyourarmsdropbyyoursides.Youmay choose to have your palms facing forwards, or in their natural position. 2) Relax the muscles around your eyes. You can even close your eyesslightly. 3) Concentrateonyourperipheralvision.Thatis,lookat,orfocus ontheobjectsorthewallsattheextremeleftandrightofyouat thesametimewithoutmovingyoureyes, 4) Maintainthisattentiontoyourperipheralvisionforaslongasyou feelnecessary,butatleastfor30seconds. GoingPeripheralworksin2ways: 1) By concentrating on relaxing your eyes, and moving away from the tendency for tunnelvision in stressful situations, you reduce theactivationofyourSympatheticNervousSystem thebranchof yournervoussystemresponsibleforcreatingsensationsofanxiety andexcitement. 2) When this happens, your Parasympathetic Nervous System (responsible for creating sensations of calm and relaxation) becomes activated, and you experience a calming, relaxing responseinyourbodyandmind.

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

TECHNIQUE#2

C3
C3 is a Mantra which you can use to help reduce anxiety or excess excitementpriorto anyperformingsituation. C3 standsforcalm,confident,and contr olled. MemorisethefigureC3. Alternatively,writeC3inyournotes,onyourhandifappropriate,oron 1 aCueCard . Followthesestepstoquicklyachievementalandphysicalcalm: 1) Think of the word calm. Say the word calm in your mind. Concentrateonthefeelingofcalmasyoutakeagentlebreathin andout. 2) Think ofthe wordconfident. Saythe wordconfident inyour mind. Concentrate on the feeling of confident as you take a gentlebreathinandout. 3) Thinkofthewordcontr olled. Saythewordcontrolledinyour mind. Concentrate on the feeling of controlled as you take a gentlebreathinandout. Ifyouhavedifficultyconcentratingonthefeelingofeachofthesewords, simplyaskyourselfthefollowing3questions:

IfIwascalm,howwouldthatfeel? IfIwasconfident,howwouldthatfeel? IfIwasincontrol,howwouldthatfeel?

The C3 Mantra is a technique you can use to quickly bring extreme excitementoranxietytoamoremanageablelevel. Tryit!
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CueCardsandMantrasarefullyexplainedinthebookPerforminginTheZone. Formoreinformation,visit www.thezonebook.com

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

TECHNIQUE#3

RolePlay
Whoinyourfieldofperformancedoyouadmire? Howwouldhe/sheactorappearin yoursituation? Focusonarolemodel,andbecomethatpersonimmediatelybeforeand/or duringyourperformingsituation. Forexample,ifyouareabouttobeginyourfirstphotoshoot,one wayto reduceperformance anxiety and excess excitement is to simply become ClaudiaSchiffer.Howwouldshehandlethesituation? Are you about to perform in a concert? Become Christina Aguilera, LucianoPavarotti,YoYoMa,orsomeone else.How wouldtheyappear andperform inyoursituation? Are you about to take part in a casting audition? Become Tom Hanks, NicoleKidman,JackNicholson,HalleBerry,orsomeoneelse.Whatsort ofimpressionwouldtheymake? Are you about to walk out to bat on the cricket pitch? Become Sir Donald Bradman, Brian Lara, or Sachin Tendulkar. How would they perform? Are you about to speak to an audience? Become a great speaker from historyorthepresentday. Yougettheidea! Havefunstandinginsomeoneelsesshoesinyourperformingsituation!

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

TECHNIQUE#4

BurningExcessEnergy
(Note:Thistechniqueisnotsuitableforallperformers.Ifyoudodecideto use this technique, practise it only if you have a considerable amount of time tospare beforeyourperformance!) You mayliketothinkofanxietyoroverexcitement as excess energy.If you dont let this energy go, it can build up inside you, giving you the shakes,aswellasalotofothersymptoms. Ifyouhaveanexcessofnervous energyandneedtopassthetimeonthe dayofyourperformance,tryoneofthefollowing3techniquesforBurning ExcessEnergy. 1) Getfacedownontheground rightnow,anddo10pushups! Do them as quickly as you can! Finish by lying on your back,arms andlegsspread.Restinthispositionfor5minutesormore. Jump upandrepeattheexerciseifnecessary! 2) Go for a run for 10 15 minutes (but only if you have the opportunitytohaveashowerandchangeclothesafterwards!) Run at a moderately fast pace so that you build up a decent sweat. Finish by lying on your back,arms and legs spread.Rest in this position for 5 minutes or more. Take a shower and get changed. Returntotherestpositionforanother5minutesifnecessary. 3) Stand up right now! Tenseall of the muscles in your body as hardasyoucanforafewseconds.Squeeze!!Nowlieonthefloor onyourback,with armsandlegsspread.Restinthispositionfor5 minutesormore. Jumpupandrepeattheexerciseifnecessary! Becarefulnottoexpendtoomuchenergywhenpractisingthesetechniques! Savesomeforyourperformance! Andagain,makesureyouhave ample timetorestbetweenBurningExcess Energyandyourperformance!

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

TECHNIQUE#5

Bananas!
Bananas contain many important nutrients including B vitamins, and can help you to maintain a healthy nervous system. With a well nourished nervoussystem,youcanfeelcalmerandmoreincontrolofyourmindand body instressfulsituations. Therefore, to aid your nervous system from the inside, eat 1 or 2 ripe bananas on the day of your performance, as well as 1 banana approximately 60minutesbeforeenteringtheperformancestage. Inaddition,theaddedbonus of eatingbananas is thataccordingtorecent studies, bananas can aid in curing a whole host of chronic and acute conditions including depression, PMS, anaemia, high blood pressure, constipation, hangovers, heartburn, morning sickness, mosquito bites (rubbing the affected area with the inside of the banana peel), ulcers, SeasonalAffectiveDisorder(SAD),and stress. An apple A banana a day can keep the doctor away, and performance anxiety atbay!

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

TECHNIQUE#6

WarmHands
Nervousnessandperformanceanxietycanoftenbeaccompaniedbyawide range of physical symptoms. One of these symptoms can be cold and clammyhands. Justasthestateofyourmindcanaffectthestateofyourbody,thestateof yourbodycanaffectthestateofyourmind. According to studies in the science of biofeedback, by warming your hands using anexternal stimulus, you canfeel calmer, more relaxed, and moreatease. Therefore, if you are feeling nervous, shaky, or anxious before a performance,findabasinandrunyourhandsunderwarmwaterforafew minutes.Dryyourhandsthoroughly. Alternatively,warmyourhandsunderahanddryerornexttoaheater. Keepyourhandswarm anddryuntilyourperformance.

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

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TECHNIQUE#7

ProgressiveRelaxation
Lie down flat on your back on a soft, comfortable surface. Cover your body with a blanket or coat. Allow the floor to take your weight. The floorwillholdyou! Closeyoureyes. Focus on the individual parts of your body whilst slowly reciting the followingphraseinyourmind. The/My ______________isrelaxed. The/My ______________isrelaxed. The/My ______________isrelaxed,andwarm,andcomfortable. Forexample,startwiththis: Thethumbonmyrighthandisrelaxed. Thethumbonmyrighthandisrelaxed. Thethumbonmyrighthandisrelaxed,andwarm,andcomfortable. Moveontoyourforefinger,middlefinger,ringfinger,pinky,your whole righthand,wrist,elbow,arm,andthenshoulder.Repeatforthebigtoeon nd rd th th yourrightfoot.Movetoyour2 toe,your3 ,4 ,and5 . Continuewith yourwhole rightfoot,ankle,knee,leg,andhip. Repeatfortheleftsideofyourbody. Thenconcentrateonyourhips,lowerback,middleback,upperback,neck, jaw, facial muscles, whole head, your chest, solar plexus, and stomach. Finallyconcentrateonthebodyasawhole. Whenyouhavefocussedonallthepartsofyourbody,remainlyingdown in your relaxed state for a few minutes, and begin to slowly move your bodywhenyoufeelready. Thisexercisecanbeverycalming,andcantakeanywherefrom15minutes uptohalfan hour(ormoreifyouhappentofallasleep!)
Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

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Conclusion
These 7 techniques can have a powerful effect in helping you to become calmer and more in control before and during performing situations IF YOUUSETHEM! However,totrulybecomeamasterofyourperformanceenvironment,and indeed a master of yourself, you will need an effective strategy, such as The 12 Week Performance Success Programme, fully described in the book PerforminginTheZone. InPerforminginTheZone,youget: To learn about how your mind and body works in performing situations TofindoutwhatTheZoneis,andhowtogetthere A complete explanation of performance arousal, and how it can affectyoupositivelyornegativelyinperformingsituations Over 20 techniques specifically designed to help you to control your performance arousal level, so that you can achieve better resultsontheperformancestage The12WeekPerformanceSuccessProgrammeatailormade12 weekprogrammedesignedto helpyouincorporatethetechniques from PerforminginTheZoneintoyourperforminglife Anintroductiontofurthersourcesofadviceandinformationwhich can aid you in your journey to The Zone, including Neuro Linguistic Programming (NLP), Traditional Chinese Medicine (TCM),andalotmore!

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

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Inaddition,at www.thezonebook.com youcansubscribeto: Theverylatesttechniquesforcontrollingperformanceanxietyand overexcitement Oneonone coaching services in person, via chat, or via video conferencing(limitednumberofplacesavailable)

Whatcanyoudo now?
1) Visithttp://www.thezonebook.com 2) OrderyourcopyofPerforminginTheZone 3) ReadPerforminginTheZone,applytheinformationinthebook, andenjoytheresults! 4) Visit thezonebook.com blog athttp://www.thezonebook.com/blog regularly for news updates, free articles about becoming a better performer,inspirationalvideos,andspecialoffers!

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

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Otherpublicationsyoumightlikefrom www.thezonebook.com

PerforminginTheZone Unleashyourtrueperformingpotential!

JustAnotherDayattheOffice Howtogetbetterresultsinauditions andotherhighpressure performancesituations

PractisingPerforming5StepstoMastery
Media: ||COMINGSOON|| Audioprogramme(.mp3)

Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.

FIRSTAID!FORCONTROLLINGPERFORMANCEANXIETY

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Copyright 2009 Jon Gorrie. All rights reserved. No part of this publication may be reproducedortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recordingorotherwise,withoutpriorwrittenpermissionfromtheauthor.