Final answer:
To alleviate performance anxiety, achieving a moderate level of arousal is key, as extremely high or low arousal can impair performance. Stress reduction techniques such as exercise and meditation, along with controlled perception and preparation, can help manage anxiety effectively.
Step-by-step explanation:
Alleviating Performance Anxiety
The best way to alleviate performance anxiety is to achieve a moderate level of arousal. Research by Yerkes and Dodson (1908) suggests that when arousal is very high or very low, performance tends to suffer. For instance, a student taking an exam with very low arousal might experience boredom or apathy, resulting in poor performance, while extremely high arousal might lead to anxiety that hinders performance. Similarly, athletes and performers often experience 'butterflies' which is a sign of moderate arousal that can enhance focus and improve their performance.
Stress Reduction Techniques
There are several effective stress reduction techniques for managing performance anxiety, such as regular exercise, meditation, and having a sense of control. Exercise is known to be beneficial for both physical and mental health, aiding in resistance to stress and quicker recovery (Everly & Lating, 2002). Meditation, specifically Buddhist meditation, is another technique that can be practiced to alleviate stress, according to instructional resources. Additionally, feeling in control and establishing social support networks prove to be helpful in managing stress levels.
Preparation and Perception
Being well-prepared for an event that may cause performance anxiety can help to turn a potentially nervous experience into a positive one, fostering professional growth. Moreover, how we perceive stress-inducing situations, like public speaking, influences our body's response. An understanding of this can help manage reactions like a stimulated sympathetic nervous system. Therefore, a combination of preparation, perception, and employing stress reduction techniques can provide a balanced approach to alleviating performance anxiety.