Performance/Speech Anxiety Hierarchy

Performance/speech anxiety refers to any activity which produces intense anxiety when you are the center of attention. The hierarchy below is geared towards presentations, but the same approach can be used for any type of performance-related anxiety (i.e. including arts and sports). Depending on your particular triggers, you may find it most useful to write (and rate) your own list of activities.

Rate each activity on a 0-100 anxiety scale for how anxious it would make you feel on a typical day (with "100" being the most anxious you've ever felt and "0" being totally calm). Activities currently rated between a 20 and a 60 are usually good to try as Real-Life Exposures. With repetition, you should notice that any particular activity becomes easier with time. You can then move on to a harder activity on your list. You can also re-rate the hierarchy periodically to track your progress.

Performance/Speech Anxiety Hierarchy

Short (5-10 minute) prepared presentation out loud alone

Short spontaneous presentation out loud alone

Short presentation to one friend

Short  presentation to one family member

Asking one question to an authority figure

Short presentation to an authority figure

Asking one question on conference call

Short presentation on conference call

Saying one comment/question in a small group (2-10 people)

Introducing self to a small group

Short presentation to a small group

Short  presentation to a small group with an authority figure

Medium presentation (10-30min) to a small group

Medium  presentation to a small group with an authority figure

Long Presentation (>30min) to a small group

Long Presentation to a small group with an authority figure

Saying one comment/question in a medium group (10-30 people)

Introducing self to a medium group

Short presentation to a medium group

Short  presentation to a medium group with an authority figure

Medium presentation to a medium group

Medium  presentation to a medium group with an authority figure

Long Presentation to a medium group

Long Presentation to a medium group with an authority figure

Saying one comment/question in a large group (>30 people)

Introducing self to a large group

Short presentation to a large group

Short  presentation to a large group with an authority figure

Medium presentation to a large group

Medium  presentation to a large group with an authority figure

Long Presentation to a large group

Long Presentation to a large group with an authority figure