Afotusɛm ntiantia
- Rename the nerves as excitement.
- Shake the adrenaline out before you start.
- Rehearse just your steady first line.
Simma enum ansa na woakɔ no, wo nsa rentumi nnyina dinn. Wo koma retu ntɛm dodoɔ ma sɛ wobɛtena akonnwa so. W'ano awo na wo yam atu, na baabi wɔ w'adwene akyiri no nne bi reka asɛe no ho asɛm dada. Woasiesie wo ho. Wonim saa adeɛ no yiye. Eyinom mu biara nyɛ wo onipadua hwee seesei.
Saa osuahu no wɔ din, na kame ayɛ sɛ obiara nya. Dwumadie dadwene yɛ ehu ne suro a ɛbɔ so a ɛba wɔ dwumadie pɔtee bi a w'ani da so sɛ wobɛyɛ no yiye ho: kasa wɔ adwuma, sɔhwɛ, agorɔ, nnwom a wo nko, nhyiamu a edi kan, adwuma nsɛmmisa. Oduruyɛfoɔ a wɔwɔ Cleveland Clinic kyerɛkyerɛ no pefee sɛ ehu, koma a entu na anidie a ɛboro so a ɛbata dwumadie pɔtee bi a wode rewie ho. Ɛnyɛ suban mfomso, na ɛnyɛ nsɛnkyerɛnne sɛ wonfata adeɛ no. Ɛyɛ nhyɛsoɔ mmuaeɛ a ɛreyɛ deɛ ɛnyini sɛ ɔbɛyɛ pɛpɛɛpɛ, wɔ bere a ɛyɛ bɔne sen biara mu nkutoo.
Deɛ wo onipadua susu sɛ ɛrekɔ so
Sɛnkyerɛnne no te sɛ ɛnni nhyehyɛeɛ kosi sɛ wuhu nhyehyɛeɛ no. Koma a etu mmirika, nsa ne nne a ɛwosow, fifire, koko a ɛyɛ den, ano a awo, yam a ɛhaw. Ɛno yɛ ko-anaa-guan mmuaeɛ no, nhyehyɛeɛ tete korɔ no ara a anka ɛbɛhyɛ wo nananom ma ahoɔden sɛ wɔde guan biribi a ɛwɔ ese. Wo onipadua ntumi nhu nsonsonoeɛ a ɛda aboa a ɔretu mmirika ne kɔtɔkrɔ nhwehwɛmu ntam ankasa. Ɛkenkan "eyi ho hia na metumi adi nkogu" sɛ ahunahuna, na ɛhwie adrenaline gu sɛnea ɛsɛ.
Fa a ɛyɛ den nie. Sɛ wo ani da biribi so kɛse a, aben no taa yɛ kɛse. Dwumadie dadwene mma wɔ nneɛma a wo ani nnda so so. Ɛba pɛpɛɛpɛ wɔ baabi a wɔmpɛ no kɛse, wɔ nneɛma a ɛho hia so, na ɛno yɛ deɛ enti ɛte nka sɛ ɛnteɛ saa.
Ɛsan ma ne ho aduane. Honam mu atenka no dane ne ankasa adanseɛ. Wo koma bɔ den, wuhu sɛ ɛrebɔ den, wosi gyinae sɛ bɔ a ɛbɔ den no kyerɛ sɛ worebɛhwe ase, na ehu a wode suro sɛ wobɛhwe ase no ma wo koma bɔ den kɛse. Bubu mu wɔ baabiara wɔ saa twahoano no so na adeɛ no nyinaa gow.
Adɛn nti na "dwo wo ho" yɛ akwankyerɛ a ɛnteɛ
Yɛn mu pii, ne nnamfo a wɔn adwene yɛ pa pii, kɔfa afotuo korɔ no ara: gye w'ahome, brɛ no ase, dwo wo ho. Ɛntaa nyɛ adwuma, na ntease pa wɔ ho.
Wo onipadua akɔ soro dada. Sɛ wobɛpɛ sɛ wode firi du so kɔ mmienu so wɔ simma aduɔkron a aka ansa na wofi ase no yɛ ɔhyɛ a ɛsɔ pɛ, na sɛ wuntumi a, ɛma wonya biribi foforo a wode dadwene. Harvard nhwehwɛmufoɔ bi a wɔfrɛ no Alison Wood Brooks sɔɔ ɔkwan foforo bi hwɛeɛ. Wɔ nhwehwɛmu bi a wɔde fii adi denam American Psychological Association so no mu, ɔmaa nnipa a na wɔrebɛyɛ biribi a ɛyɛ den, baguam kasa, akontaabu sɔhwɛ, karaoke to, kaa nneɛma mmienu no mu baako pefee kane. Kuw baako kaa "Me ho adwo me." Ɔbaako kaa "M'ani agye."
Kuw a wɔn ani gyeɛ no yɛɛ yiye. Wɔmaa ɔkasa a ɛyɛɛ deɛ ɛtwetwe nnipa na ɛkyerɛ sɛ wɔnim adeɛ kɛse. Wɔnyaa nkonimdie kɛse wɔ akontaabu mu. Wɔ karaoke adwuma no mu, nnipa a wɔdanee wɔn koma a entu no yɛɛ no anigyeɛ no nyaa bɛyɛ ɔha biara mu 80 wɔ pɛpɛɛpɛyɛ mu, bere a wɔn a wɔbɔɔ mmɔden sɛ wɔn ho bɛdwo no duruu bɛyɛ 70, na wɔn a wɔtenaa dadwene kɛkɛ mu no, wɔn deɛ ɛkɔɔ fam kɛse.
Ntease a ɛhyɛ ase no kame ayɛ mmerɛw dodo. Dadwene ne anigyeɛ kame ayɛ adeɛ korɔ wɔ onipadua mu. Ne nyinaa yɛ ahoɔden a ɛkɔ soro tebea, koma a etu ntɛm, ani a ɛyɛ nam, nteɛnka bi a ɛwɔ honam ase. Nsonsonoeɛ no ne asɛm a woka fa saa nteɛnka no ho. Sɛ wobɛma wo ho adi gye sɛ ahoɔden no yɛ ngo ma biribi pa no yɛ akwantenten a ɛyɛ tiawa kɛse sen sɛ wobɛpere sɛ wobɛdum ahoɔden no koraa.
Enti bere a ahoɔden no bɔ so no, wobetumi asɔ sɛ wobɔ no din soronko. Wopɛ a, ka no kɛse, mpo brɛoo: minsuro, m'ani agye. Ɛte sɛ nnaadaa. Ɛyɛ saa pii. Ɛsan ba sɛ ɛyɛ adwuma yiye sen ɔfa baako no.
Nneɛma kakra a wobɛsɔ ahwɛ ansa na woakɔ
Ade baako pɛ nsiesie dwumadie dadwene, na deɛ ɛboa onipa baako no nyɛ ɔfoforo hwee. Fa eyi sɛ nnuane krataa, ɛnyɛ nhwɛmu krataa. Yi baako anaa mmienu na yɛ ho dwuma bere a nneɛma ho nhia, sɛnea ɛbɛyɛ deɛ wonim dada bere a nneɛma ho hia.
- Yɛ wo home a wode firi adi no tenten. Wuntumi mmfa kasa nbrɛ wo koma a etu ntɛm no ase, nanso wubetumi abrɛ wo home ase, na deɛ aka no taa di akyi. Hye mu wɔ kan ɛnan, fi adi wɔ kan asia. Home a wode firi adi tenten no ne fa a ɛkyerɛ asomdwoe. Eyinom mmiɛnsa anaa ɛnan dɔɔso a ɛbɛyi anom no afi hɔ.
- Hye adrenaline no kane. Saa ahoɔden no nyinaa pɛ baabi a ɛbɛkɔ. Nantewmmirika, atrapoe kakra a woforo, mpo sɛ wowosow wo nsa ne wo nan wɔ ɔkwan mu ankasa a, ɛma no kwan a ɔfa so fi adi, sɛnea ɛrentena wo nsa mu sɛ apopopopo. Cleveland Clinic kamfo kyerɛ saa kanyaneyɛ a botaeɛ wɔ mu yi sɛ wode bɛka akyerɛ wo onipadua sɛ ahunahuna no atwam.
- Yɛ pɔtee fa simma aduasa a ɛdi hɔ ho. Dadwene pɛ daakye a ɛyɛ hu no nyinaa prɛko pɛ. Twe w'adwene san ba adeyɛ ketewa a edi hɔ pɛɛ no so: bue laptop no, hwehwɛ slide a edi kan, ka wo din. Ketewa ne pɔtee no ma twahoano no nnya aduane.
- Nya kasa a edi kan a egyina pintinn. Biara a worekɔ mu no, hu sɛnea ɛfi ase pɛpɛɛpɛ, na sɔ saa fa no nko ara hwɛ kosi sɛ ɛbɛyɛ deɛ ɛkɔ so ankasa. Mfiase no na koma a etu no yɛ den sen biara. Bere a worekɔ so dada no, ahokeka taa fa adeɛ no.
- Yi nnipa no fi atifi. Dan no ntaa mmu wo atɛn sɛnea wususuw. Nnipa pii a wɔwɔ w'anim no, wɔn adwene wɔ baabi, wɔwɔ ayamhyehyeɛ, anaa wɔn ani agye dinn sɛ ɛnyɛ wɔn na wogyina soro hɔ. Wɔpɛ sɛ woyɛ no yiye. Ɛyɛ deɛ wo nko ara wɔ w'adwene mu sen sɛnea ɛte wɔ dan no mu.
Bere a ɛboro da bɔne so
Koma a entu wɔ biribi a ɛho hia anim yɛ deɛ wɔahwɛ kwan, na, nokwarem, mfaso wɔ so. Kanyaneyɛ kakra ma wo ani yɛ nam. Ntease ahodoɔ ne home no yɛ deɛ wode yi ano sɛnea wo tumi ankasa betumi apue.
Ɛtɔ da a, ɛboro ano no so. Sɛ ehu no fi ase ba nna anaa nnawɔtwe ansa, sɛ woretwa nhyehyɛeɛ pa gu, woregyae adesua mu, woreyera nhyiamu, anaa wode brɛoo resesa w'abrabɔ sɛnea wobɛkwati adeɛ no koraa a, ɛno fata aniberesɛm. Sɛ ɛne ehu kɛse bom, anaa ɛne aman mu anaa dadwene a ɛtrɛ kɛse afra a, mmerɛ mu nnaadaa no nko ara rensɔ, na ɛno nyɛ mmɔdenbɔ a wantumi.
Fa a ɛhyɛ nkuran ne sɛ eyi gye mmoa ankasa yiye. Nhwehwɛmu a wɔhyehyɛɛ no wɔ *Frontiers in Psychology* mu a ɛhwɛɛ dwumadie dadwene no huu sɛ akwan a wɔahyehyɛ, adwene nneyɛeɛ aduruyɛ, gyetom ne sii gyinae aduruyɛ, adwennwene dwumadie, no tew dadwene so kɛse na ɛkyekyeree gyinaepintinn a ɛkyɛ. Therapist betumi aboa wo ma woasesa nsusuiɛ a ɛma ehu no aduane na wakyekyere nhyehyɛeɛ a ɛfata w'abrabɔ ankasa. Sɛ woyɛ sukuuni a, wo sukuu afotuo bea yɛ ɔpono a edi kan a ɛyɛ pa na mpɛn pii ɛyɛ kwa. Dɔkota betumi ahwɛ ahu sɛ honam mu biribi nni hɔ na waka aduro ho asɛm, deɛ ebinom deɛ ɛfata wɔn.
Ɛnsɛ sɛ wode wo nsa kura wo ho fa bere biara a ɛho hia kɛse mu wɔ wo nkwa nna nyinaa mu. Nsa a ɛwosow no nyɛ atemmuo a ɛfa sɛ wofata hɔ anaa wonfata. Ɛyɛ ahoɔden kɛkɛ, a ɛretwɛn ama woasi deɛ ɛwɔ hɔ ma no gyinae.
Mfiri
- American Psychological Association, Getting excited helps with performance anxiety more than trying to calm down, study finds
- Cleveland Clinic, Performance Anxiety: Breaking the Cycle
- Frontiers in Psychology, Recent developments in coping strategies focusing on music performance anxiety: a systematic review