Public Speaking and Speech Anxiety Exposure Hierarchies
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