The science of stage fright (and how to overcome it) - Mikael Cho

Summary

This script delves into the phenomenon of stage fright, a natural response rooted in our primal instincts. It explains how the fear of public speaking triggers the fight or flight response, causing physical symptoms like sweating and shaking. The script offers practical advice on overcoming stage fright through practice and perspective, suggesting techniques like deep breathing to calm the body's autonomic nervous system. It concludes by emphasizing the adaptability of humans, who, despite our civilized exterior, still possess the instincts of wild animals.

Takeaways

• 😨 Stage fright is a common fear experienced by many when speaking in public, often due to the fight or flight response triggered by the perception of a threat to one's reputation.
• 🧠 The fear of public speaking is rooted in an ancient, primitive part of the brain that reacts to perceived threats with a self-protective process.
• 📚 Charles Darwin's observations at the London Zoo snake exhibit illustrate that the fight or flight response is an ancient reaction, unaffected by modern civilization.
• 🐍 The hypothalamus, a part of the brain common to all vertebrates, plays a central role in triggering the fight or flight response during stage fright.
• 💉 The release of the hormone ACTH by the pituitary gland leads to an increase in adrenaline, causing physical symptoms associated with stage fright.
• 🤯 Stage fright manifests physically with symptoms like neck and back tension, shaking, sweating, increased blood pressure, and a dry mouth.
• 👀 The dilation of pupils during stage fright makes it difficult to read notes up close but easier to focus on the audience at a distance.
• 🎯 Perspective is crucial in managing stage fright; understanding it as a natural, hormonal, full-body reaction can help in accepting and controlling it.
• 📝 Practice is key to overcoming stage fright, as it increases familiarity with the task and reduces anxiety, building confidence for the actual performance.
• 🕒 Steve Jobs' example shows the importance of rehearsing speeches extensively, which can help in channeling the audience's energy positively.
• 🤸‍♂️ Stretching and deep breathing right before going on stage can trick the brain into a relaxation response, counteracting the fight or flight reaction.
• 🦁 Adapting to stage fright, rather than trying to overcome it, involves using strategies like preparation and relaxation techniques to manage the natural response of the body.

Q & A

What is the main theme of the provided script?

The main theme of the script is stage fright, its causes, and how to overcome it.

Why do humans experience stage fright?

Humans experience stage fright due to the fear of damaging their reputation and the activation of the fight or flight response in the brain.

What is the fight or flight response, and how is it related to stage fright?

The fight or flight response is a self-protective process that prepares the body to either fight or flee from a perceived threat. It is related to stage fright because the brain perceives public speaking as a threat, triggering this response.

How did Charles Darwin's experience at the London Zoo snake exhibit relate to stage fright?

Darwin's experience showed that his will and reason were powerless against the imagination of danger, indicating that the fight or flight response is an ancient reaction that is not influenced by modern civilization, similar to the reaction of stage fright.

What role does the hypothalamus play in the body's response to stage fright?

The hypothalamus triggers the pituitary gland to secrete ACTH, which in turn causes the adrenal gland to release adrenaline, preparing the body for a fight or flight response.

What are some physical symptoms of stage fright mentioned in the script?

Some physical symptoms of stage fright include neck and back tension, shaking legs and hands, sweating, increased blood pressure, and a dry mouth.

How does practicing a speech help in reducing stage fright?

Practicing a speech increases familiarity with the material and reduces anxiety by building confidence in one's ability to perform in public.

What is one strategy mentioned in the script to trick the brain into a relaxation response before going on stage?

Stretching the arms up and taking deep breaths can trick the hypothalamus into triggering a relaxation response, which can help combat stage fright.

How did Steve Jobs prepare for his speeches according to the script?

Steve Jobs rehearsed his speeches for hundreds of hours, starting weeks in advance, to ensure he knew what he was saying and could feed off the crowd's energy.

What is the final message of the script regarding overcoming stage fright?

The final message is that one does not necessarily overcome stage fright but adapts to it, acknowledging that part of the brain still operates on ancient, wild animal instincts.

Outlines

00:00

😨 Understanding Stage Fright

This paragraph delves into the phenomenon of stage fright, a common fear experienced by many when speaking in public. It explains that stage fright is a natural response stemming from our primitive brain's fight or flight mechanism, triggered by the fear of damaging one's reputation. The paragraph also references Charles Darwin's observations on this instinctual reaction, highlighting that it is an ancient response that modern civilization cannot easily override. The physical symptoms of stage fright, such as increased heart rate, sweating, and muscle tension, are described as the body's preparation for a perceived threat, even though the actual threat in public speaking is largely psychological.

Keywords

💡Stage fright

Stage fright, also known as glossophobia, is the anxiety or fear experienced when an individual is about to perform in front of an audience. In the video, it is the central theme, illustrating the physiological and psychological responses to public speaking. The script describes the physical symptoms such as sweating, heart racing, and the psychological fear of being judged negatively, which are all part of the body's fight or flight response.

💡Fight or flight response

The fight or flight response is a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival. The script explains that this response is triggered by the hypothalamus, causing the release of adrenaline and a series of physical changes preparing the body for action. In the context of stage fright, this response is inappropriately activated by the fear of public speaking.

💡Hypothalamus

The hypothalamus is a small region at the base of the brain that links the nervous system to the endocrine system via the pituitary gland. It plays a critical role in the video's narrative as the initiator of the fight or flight response during stage fright, by triggering the release of ACTH, which in turn causes the adrenal glands to release adrenaline.

💡Adrenaline

Adrenaline, also known as epinephrine, is a hormone and neurotransmitter that stimulates the body's fight or flight response. In the script, it is mentioned as the hormone that is released into the blood during stage fright, causing physical symptoms such as shaking, increased blood pressure, and sweating.

💡Public speaking

Public speaking refers to the act of addressing an audience in a formal setting. The video script emphasizes the fear associated with public speaking and how it can trigger stage fright. It is the scenario in which the fight or flight response is inappropriately activated, leading to the various symptoms described.

💡Practice

Practice is the act of rehearsing or performing an activity repeatedly to improve one's skill. The script suggests that practicing is a key strategy to overcome stage fright by increasing familiarity with the task and reducing anxiety. Steve Jobs is mentioned as an example of someone who practiced his speeches extensively.

💡Genetics

Genetics refers to the study of genes, genetic variation, and heredity in organisms. In the context of the video, genetics is mentioned as a significant factor in determining an individual's predisposition to social anxiety and stage fright, with some people being more naturally inclined to feel fear in public settings.

💡Autonomic nervous system

The autonomic nervous system is a part of the peripheral nervous system that regulates involuntary bodily functions such as heartbeat, digestion, and respiration. The script describes it as being on 'autopilot' during stage fright, causing a full-body reaction that is beyond conscious control.

💡Pituitary gland

The pituitary gland is a small, pea-sized gland located at the base of the brain that is responsible for controlling various other endocrine glands in the body. In the video, it is mentioned as the gland that secretes ACTH in response to signals from the hypothalamus during the fight or flight response.

💡Adaptation

Adaptation in the context of the video refers to the process of adjusting to a new condition or environment. The script concludes by suggesting that instead of completely overcoming stage fright, individuals can adapt to it by understanding and managing their body's responses, thus becoming more comfortable with public speaking.

💡John Lennon

John Lennon, a member of the Beatles, is used in the script as an example of someone who experienced extreme stage fright, to the point of vomiting before live performances. This example illustrates that even successful and experienced performers can struggle with stage fright, emphasizing its commonality and the importance of finding ways to manage it.

Highlights

Stage fright is a common fear that can cause physical symptoms like sweating and a racing heart.

Public speaking can trigger a fight or flight response, a primitive reaction to perceived threats.

Fear of being judged negatively by an audience is a major cause of stage fright.

Charles Darwin studied the fight or flight response and found it to be an ancient reaction.

When faced with the possibility of failure during a speech, the brain perceives it as a life-threatening situation.

The hypothalamus triggers the release of adrenaline, causing physical symptoms of stage fright.

Physical reactions to stage fright include muscle tension, shaking, sweating, and increased blood pressure.

Digestion slows down to prioritize nutrient and oxygen delivery to muscles and vital organs.

Perspective is important in managing stage fright, recognizing it as a natural hormonal response.

Genetics play a significant role in the severity of social anxiety and stage fright.

Practice is key to reducing anxiety and increasing confidence in public speaking.

Famous figures like Steve Jobs practiced extensively to master public speaking.

Knowing your material well can help you harness the audience's energy instead of succumbing to fear.

Physical tricks like stretching and deep breathing can help calm the body before going on stage.

Stage fright can be managed by adapting to it rather than trying to completely overcome it.

Even in modern civilization, parts of our brain still react with ancient survival instincts.

With preparation and adaptation, one can present as a charismatic speaker despite stage fright.

Transcripts

Palms sweaty,

heart racing,

stomach in knots.

You can't cry for help.

Not only is your throat too tight to breathe,

but it'd be so embarrassing.

No, you aren't being stalked by a monster,

you're speaking in public,

a fate some deem worse than death.

See, when you're dead, you feel nothing;

at a podium, you feel stage fright.

But at some point we've all had to communicate

in front of people,

so you have to try and overcome it.

To start, understand what stage fright is.

Humans, social animals that we are,

are wired to worry about reputation.

Public speaking can threaten it.

Before a speech, you fret,

"What if people think I'm awful and I'm an idiot?"

That fear of being seen as an awful idiot

is a threat reaction

from a primitive part of your brain

that's very hard to control.

It's the fight or flight response,

a self-protective process seen in a range of animals,

most of which don't give speeches.

But we have a wise partner

in the study of freaking out.

Charles Darwin tested fight or flight

at the London Zoo snake exhibit.

He wrote in his diary,

"My will and reason were powerless against the imagination of a danger

which had never been experienced."

He concluded that his response

was an ancient reaction unaffected

by the nuances of modern civilization.

So, to your conscious modern mind,

it's a speech.

To the rest of your brain,

built up to code with the law of the jungle,

when you perceive the possible consequences

of blowing a speech,

it's time to run for your life

or fight to the death.

Your hypothalamus, common to all vertebrates,

triggers your pituitary gland to secrete

the hormone ACTH,

making your adrenal gland

shoot adrenaline into your blood.

Your neck and back tense up, you slouch.

Your legs and hand shake

as your muscles prepare for attack.

You sweat.

Your blood pressure jumps.

Your digestion shuts down

to maximize the delivery of nutrients

and oxygen to muscles and vital organs,

so you get dry mouth, butterflies.

Your pupils dilate,

it's hard to read anything up close,

like your notes,

but long range is easy.

That's how stage fright works.

How do we fight it?

First, perspective.

This isn't all in your head.

It's a natural, hormonal, full body reaction

by an autonomic nervous system on autopilot.

And genetics play a huge role in social anxiety.

John Lennon played live thousands of times.

Each time he vomited beforehand.

Some people are just wired

to feel more scared performing in public.

Since stage fright is natural and inevitable,

focus on what you can control.

Practice a lot,

starting long before

in an environment similar to the real performance.

Practicing any task increases your familiarity

and reduces anxiety,

so when it's time to speak in public,

you're confident in yourself and the task at hand.

Steve Jobs rehearsed his epic speeches

for hundreds of hours,

starting weeks in advance.

If you know what you're saying,

you'll feed off the crowd's energy

instead of letting your hypothalamus convince your body it's about to be lunch

for a pack of predators.

But hey, the vertebrate hypothalamus

has had millions of years more practice than you.

Just before you go on stage,

it's time to fight dirty

and trick your brain.

Stretch your arms up and breath deeply.

This makes your hypothalamus trigger

a relaxation response.

Stage fright usually hits hardest right before a presentation,

so take that last minute to stretch and breathe.

You approach the Mic, voice clear,

body relaxed.

Your well-prepared speech convinces the wild crowd

you're a charismatic genius.

How?

You didn't overcome stage fright,

you adapted to it.

And to the fact that no matter

how civilized you may seem,

in part of your brain,

you're still a wild animal,

a profound, well-spoken wild animal.