EEG Biofeedback Training for Stage Fright and Performance Anxiety

EEG Biofeedback Training for Stage Fright and Performance Anxiety

You may have had the experience that when the greatest demands are made upon you, your brain is so preoccupied with fear of failure that it is actually prevented from performing. This kind of anxiety seems at such times to take on a life of its own, and one loses any sense of control.

There is hope. Our brains are capable of learning how to control the anxiety state. The usual way this is done is called biofeedback. If you have heard of biofeedback before, it has most likely had to do with training in relaxation and “stress management”. Much of this work deals with controlling anxiety states which are worsened by stress. Anxiety states include such reactions as panic attacks and phobias at one extreme, and such problems as performance anxiety and stage fright on the other. When the person is challenged to perform in some way, the brain reacts by overly heightened vigilance that actually undermines the ability to function well. This problem can compound itself, as the person becomes anxious, observes himself or herself becoming anxious, and becomes even more anxious. At a time of future challenges, the anxiety response can be more readily kindled because of the memory of earlier failure to perform.

Recently brainwave training has become available as a new option for doing biofeedback for stage fright, performance anxiety, and other anxiety states. This kind of learning is based on information derived directly from the brain’s electrical activity, the EEG, which can reveal anxiety states. In this way, anxiety is seen as one manifestation of diminished self-regulation by the brain. By challenging the brain to regulate itself better, it subsequently also functions better under life’s normal as well as extreme challenges. Once the brain has been trained to self-regulate, it is no longer as vulnerable to the paralyzing and disabling downward spiral of anxiety.

During EEG training for stage fright or performance anxiety, the person is shown information derived from his or her EEG in real time, and is asked to bring certain aspects of it under control. This training repeatedly challenges the brain to improve its own internal regulatory processes. The therapist adjusts the level of difficulty to the situation.

As with other learning, the process is largely accomplished at a subconscious level. However, there may very well be some conscious awareness of changes taking place as the training proceeds. For example, the trainee will usually observe times when the EEG reflects existing anxiety states. The trainee then brings his skills to bear to bring these states under control. As mastery improves, the person gains confidence in his ability to control and regulate these states. The improved level of confidence further supports the process, and allows the person to work at a higher level of difficulty. Eventually, the person may visualize situations in which they may have previously become anxious. They will see their brain waves change, and will actively bring them back under control.

We find that most persons who undertake the training gain significantly in their ability to control anxiety states, to the point that these no longer interfere with the conduct of their life, even during their greatest challenges. Once the task is learned, the brain tends to retain that ability, and follow-up sessions are usually not necessary.

Source: http://www.eegspectrum.com/applications/anxiety/stagefrightperformanx/

3 Reasons Perfectionists Are More Likely to Fail at Sleep

You might not consider yourself a perfectionist, but many of us apply unrealistic standards to sleep. We're brought up being asked seemingly innocuous questions such as, Did you sleep well? Are you a good sleeper? Those are yes or no questions, but they set us up to think about sleep in all-or-nothing terms. If sleep isn't good, it's bad. And so bad sleep starts to feel like a failure

We're also told that we need to sleep "well" in order to function. Big day tomorrow? Get some good sleep. If you don't, you certainly won't perform your best. These messages set us up to worry about sleep, making it into something that we have to accomplish in order to succeed at whatever tasks are in store. Suddenly, you have performance anxiety...about sleep. And the more you worry about sleep, the harder it is to relax. And, as we all know, worrying produces a physical stress response that keeps us awake. Here, three sleep myths that are needlessly keeping us up at night.

Myth #1: "I need (X number) hours of sleep."

We are bombarded with information about how much sleep we need. It seems as though new studies emerge daily, telling us that if we don't get a certain amount of sleep, we'll get fat, crash our cars, make cognitive errors, get the flu, develop diabetes…the list goes on.

These are important messages, especially for those who believe that sleep is a waste of time. But standards can backfire for people who hold to them too rigidly. If a study says people should get seven hours of sleep and you need just six-and-a-half, your effort to get that extra half hour can fragment your sleep and make it less restorative. Stressing out about that half hour can cause performance anxiety and insomnia, leading to less sleep instead of more.

If you fall asleep relatively easily, sleep relatively soundly, and feel reasonably rested during the day, you are probably getting enough sleep. Track your sleep for a couple of weeks to see what your true average is.

Myth #2: "I must sleep soundly all night."

Sleep differs from person to person. This is especially apparent when you share a bed with someone. Maybe your partner falls asleep immediately and it takes you 15-20 minutes. That's not wrong—it's just different.

It's also normal to wake up during the night. Most people wake up as they complete a sleep cycle and enter a lighter sleep phase. You might remember waking or you might not. You might go right back to sleep or you might be awake for a period of time. Sleep is not seamless. But we often get frustrated by normal nighttime arousals. And this frustration and anxiety will prolong the awakening and cause bigger sleep issues.

Myth #3: "If I'm tired, I can't function."

No one likes to feel tired, but feeling sluggish—or even exhausted—is not a catastrophe. With so much focus on productivity and performance, we fall into the perfectionist trap of striving to give 110% all of the time. And we know that sleep can improve performance, so we become distressed when it doesn't cooperate. That distress contributes to sleep-killing performance anxiety.

It's true that sleep deprivation will cause performance impairments. But there is a huge difference between occasional sleep loss and the type of chronic sleep deprivation that causes significant impairment. Conflating the two just causes more anxiety and makes temporary sleep problems into something bigger.

When we tell ourselves that we won't be able to make it through the day if we're tired, we are lying to ourselves. We get tired for all sorts of reasons: stress, blood sugar fluctuations, circadian rhythms, mood, even the weather. Sleep contributes to our energy level during the day, but it is not solely responsible for it.

Instead of telling yourself that a rough night is going to mean disaster, remind yourself of all the times you've managed to do just fine on less-than-perfect sleep. Take care of yourself and focus on the tasks of your day. Engaging in activity will improve your energy and mood. You might not feel fantastic, but you will manage.

Source:

http://www.elle.com/beauty/health-fitness/how-to/a29220/sleep-tips-for-bad-sleepers/

Be patient with that friend who always cancels – they might have social anxiety

We all have that one friend who we make plans with that never seem to materialise.

They accept every invite, seem to be enthusiastic about their attendance and then, right at the last minute, their excuse will arrive like clockwork.

One of the kids is ill. My parents have come round. I’ve had to work late. Or the old classic, ‘family stuff’. 

I’m that friend – and I want all of the people whom I drive mad with this behaviour to know that I’m not being a dick and I am not taking their friendship for granted.

Sometimes – in fact, most times – I just find social situations too intimidating to engage with.

It’s not that I don’t want to go to parties, have drinks out with colleagues, go to dinner with friends or head to gigs, plays, comedy clubs and other entertaining events.

On paper, they sound like great fun – and, knowing that I have enjoyed myself massively at these kinds of things before, I will accept an invitation.

And when I accept any invitation, I fully intend to go along.

Part of me has said yes because I don’t like having that reputation as the friend or colleague that never goes to anything. But the rest of me genuinely thinks it sounds great.

As time goes on and the event gets closer though, my anxiety replaces my enthusiasm and I am filled with a lot of dread.

Anxiety simply loves f**king around with thoughts and suddenly the last thing I am thinking is how much I am looking forward to seeing everyone and enjoying their company.

Other thoughts take over like ‘I’ve only been invited because people were being polite’ and ‘does anyone actually want me there?’

Worries about awkward silences and cringe small talk dominate my brain and even things such as personal appearance, what to wear, how I will look in photos and whether I will be judged on what I choose to eat and drink combine to suddenly make this all seem like a really, really bad idea.

There are occasions when I push through all of this and end up making it out.

And, by and large, I end up having a pretty decent night, save for a few exceptions. But anxiety doesn’t listen to logic and I have found myself on the brink of panic attacks hours before I am meant to be meeting up with people.

Easier, then, to cancel. But that comes with its own problems. Then the guilt creeps in that I’ve let people down and I worry people think that I’m either boring (okay, I am a little bit) or that I’m just downright rude. Sometimes, there’s even a bit of FOMO. (Fear Of Missing Out, btw)

I know – and my friends know – that my excuse about my cat being unwell is utter bullshit. But what I know and my friends don’t necessarily is that I am not attending purely on the basis that my anxiety won’t allow me to.

And when friends get frustrated at people who have these struggles, it just adds another layer to the fear of going out which makes us even more unlikely to brave it next time.

Of course, friends are rarely going to know the cause but it’s worth bearing in mind that when there is a pal who regularly doesn’t attend social gatherings, there could be something more to it and a bit of patience and understanding can go a long way.

I am a person who can come across as confident and easygoing in situations I am comfortable with.

Anxiety isn’t always something that is there 24/7 – it can strike without warning and sometimes, it can leave you well alone.

But as someone whose ultimate terror is the doorbell buzzing without warning, who wants to put their phone through a blender when an unknown number pops up and who can retreat to their bedroom for days after an unpleasant comment online, social situations can be a big challenge.

It is almost always the build up that is worse than the actual event itself – I love the people in my life and spending time with them; it is my own self doubt and fear of coming across badly that seems to prevent me from going along rather than anything negative towards the people I will be with.

Put simply, cancelling is just the easiest way and often feels like an enormous relief.

Remaining in my safe bubble every time, is a pretty tempting concept although my desire to not be that person means that I will continue to accept invites and strive to try and actually go.

There are certain things that friends can do to support someone they might think is facing social anxiety over joining them for parties or nights out.

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