Conquer Your Speech Anxiety Learn How to Overcome Your Nervousness About Public Speaking (with CD-ROM and InfoTrac)

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ISBN: 9780534636180 | 0534636187
Cover: Paperback
Copyright: 7/30/2004

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Drawing from the latest research, this innovative resource helps you understand your fear of public speaking?and develop a plan to overcome it. The CD-ROM includes both audio relaxation exercises and techniques for overcoming your anxiety.

Preface

xiii

Part 1: UNDERSTANDING SPEECH ANXIETY

(40)

Speech Anxiety and You

(6)

A Common Fear

(1)

A Good First Step

(1)

The Keys to Success

(3)

Your Commitment

(2)

Chapter Summary

(1)

Review Questions

(1)

Keeping a Journal

(2)

How I See Myself as a Communicator (Entry #1)

(1)

Definitions and Assessments

(14)

The Academic Definition: Communication Apprehension (CA)

(1)

Four Types of Communication Apprehension (CA)

(2)

Assessment of Communication Apprehension (CA)

(5)

Personal Report of Communication Apprehension (PRCA-24)

(4)

Research in Communication Apprehension

(4)

Evaluating Your Goals

(2)

Chapter Summary

(1)

Review Questions

(2)

How Communication Anxiety Has Impacted My Life

(2)

Causes of Speech Anxiety

(10)

Learned Responses

(1)

Worrisome Thoughts

(1)

Performance Orientation

(1)

Perceived Lack of Public Speaking Skills

(1)

Excessive Activation or Body Chemistry

(1)

Situational Aspects

(4)

Assessing the Causes of Your Speech Anxiety

(2)

Chapter Summary

(1)

Review Questions

(2)

What Caused or Contributed to My Speech Anxiety

(2)

Excessive Activation and the Fight-Flight-Freeze Response

(8)

Responding to a Perceived Threat

(2)

Triggering Nervous Sensations

(1)

Halting the Fight-Flight-Freeze Response

(4)

Assess Your Activation and Sensations

(2)

Chapter Summary

(1)

Review Questions

(2)

My Fight-Flight-Freeze Response

(2)

Part 2: TREATING SPEECH ANXIETY

(86)

A Multidimensional Plan for Conquering Speech Anxiety

(18)

Assess Your Personality Dimensions Affected by Anxiety

(4)

Assess Your Basics Personality Dimensions

(2)

Track Your Firing Order: Get to the Root of Your Anxiety and Nervousness

(4)

Track Your Firing Order

(2)

Match Treatment to Personality Dimensions

(4)

Match Techniques to Your Personality Dimensions

(2)

Commit Time to Actively Learning the Techniques

(1)

Develop a Personal Plan and Practice Schedule

(4)

My Three-Week Personal Plan and Practice Schedule

(2)

Keep a Journal of Your Progress

(1)

Chapter Summary

(1)

Review Questions

(1)

Reflection on My Basics Dimensions, Firing Order, and Personal Plan

(1)

Deep Breathing

(11)

Deep Breathing Reduces Anxiety and Induces Relaxation

(4)

Your Breathing Evaluation

(2)

The Deep Abdominal Breathing Technique

(1)

The Calming Sigh

(1)

Chapter Summary

(1)

Review Questions

(6)

Practice Deep Abdominal Breathing

(2)

Practice the Calming Sigh

(2)

Breathing to Reduce Anxiety and Nervousness

(1)

Cognitive Restructuring

(23)

Step One: Create an Ultimate Worries List

(3)

Create Your Ultimate Worries List

(2)

Step Two: Identify Irrational Beliefs and Must Thoughts

(5)

My Must Thoughts and Unrealistic Demands List

(3)

Must Thoughts Lead to Irrational Conclusions

(1)

Must Thoughts Lead to Cognitive Distortions

(5)

My Irrational Conclusions About Public Speaking

(2)

My Cognitive Distortions List

(2)

Step Three: Develop Positive Coping Statements

(1)

Personalize Your Own Coping Statements

(4)

A Checklist of Positive Coping Statements

(2)

Step Four: Practice Your Coping Statements

(4)

My Coping Statements List

(2)

Chapter Summary

(1)

Review Questions

(2)

Replacing Irrational Beliefs With Coping Statements

(1)

Systematic Desensitization

(9)

Step One: Create a Hierarchy of Anxious Events

(3)

Part One---A Checklist Hierarchy of Anxious Events in Public Speaking

(1)

Part Two---My Hierarchy of Anxious Events in Public Speaking

(1)

Step Two: Train Your Body in Progressive Muscle Relaxation

(1)

Step Three: Condition Relaxation by Adding Mental Pictures from the Hierarchy

100

(2)

Chapter Summary

102

(1)

Review Questions

103

(1)

Learning a New Relaxation Response to Public Speaking

103

(1)

Mental Rehearsal (Visualization)

104

(5)

The Cognitive Psychology of Positive Mental Imagery

104

(1)

Mental Imagery and Athletic Success

104

(1)

Mental Rehearsal and Speech Anxiety

105

(1)

Mental Rehearsal on the Day of Your Speech

106

(1)

Mental Rehearsal and Behavioral Practice Go Hand in Hand

106

(1)

Chapter Summary

107

(1)

Review Questions

107

(2)

Mental and Behavioral Practice Reduce Public Speaking Anxiety

108

(1)

Physical Exercise and Interpersonal Support

109

(6)

Physical Exercise Reduces Stress and Public Speaking Anxiety

109

(4)

Windmill Warm-Up Exercise

111

(2)

Interpersonal Support Builds Confidence and Reduces Stress

113

(1)

Chapter Summary

113

(1)

Review Questions

114

(1)

Your Plans for Physical Exercise and Social Support

114

(1)

Skills Training

115

(12)

Skills Training Builds Skills and Reduces Anxiety

115

(1)

Skills Training Targets One Behavior at a Time

115

(1)

Skills Training Covers Basic Skills

116

(3)

Public Speaking Skills Assessment

117

(2)

Basic Skills to Get You Started

119

(6)

Chapter Summary

125

(1)

Review Questions

125

(2)

Skills Training

126

(1)

Part 3: PUTTING IT ALL TOGETHER

127

(10)

Putting It All Together to Conquer Speech Anxiety

129

(8)

Commit Yourself to Your Goal

129

(1)

Check Active Learning

130

(1)

Check Your Personal Plan and Practice Schedule

130

(1)

Participate in Public Communication

131

(1)

One Final Note

132

(1)

Chapter Summary

132

(1)

Review Questions

133

(1)

How I See Myself as a Communicator (Entry #2)

133

(1)

Final Assessment of Your Communication Apprehension Level

134

(3)

Appendix 1: Script for Learning Progressive Muscle Relaxation

137

(5)

Appendix 2: Script for the Mental Rehearsal Technique

142

(3)

References

145

(4)

Index

149

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Conquer Your Speech Anxiety Learn How to Overcome Your Nervousness About Public Speaking (with CD-ROM and InfoTrac)

Summary

Table of Contents

Supplemental Materials

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5% off 1 book, 7% off 2 books, 10% off 3+ books

Conquer Your Speech Anxiety Learn How to Overcome Your Nervousness About Public Speaking (with CD-ROM and InfoTrac)

Summary

Table of Contents

Supplemental Materials

Digital License