346 / TAKING CENTER STAGE
Calming nerves
Channeling your energy
Before your presentation, you will be
brimming with nervous energy. Start by
giving that energy a release: vent any
concerns to a trusted colleague, then go
for a walk, or do some gentle stretching
and warm-up exercises. Your body’s
physical response to stress tends to
work against your mental preparations.
Take the following preventative action
before you begin your presentation:
•
Take several deep breaths, holding
each for a count of four, then slowly
release through your mouth. This
will help moderate a quickening
pulse and heartbeat.
•
Don’t take your position too
early. Keep your body moving
in the moments just before
your presentation.
•
Shrug your shoulders to help
ease tension.
•
Give your voice a warm-up by
humming; stretch and release
your facial muscles.
Public speaking ranks at the top of many people’s list of worst fears.
Be assured that this fear is understandable and normal—and even
highly experienced presenters sometimes feel some anxiety. Rather
than fighting your fear, try to harness it so it works for you; as ever,
this requires preparation, practice, and persistence.
CONTROL THE
SYMPTOMS
There are many symptoms of
nerves: feeling “butterflies”
in your stomach is common,
as is dryness of the mouth;
twitching eyes; fidgeting or
playing with your hair or a
pen; and rocking from side to
side. Work on controlling the
external signs so they are
not visible to your audience.
Tip
RITUALS AND
CONFIDENCE
Repeating the same sequence
of actions and thoughts before
each presentation is a helpful
tool in preventing nerves.
Rituals are used by people to
combat much stronger
fears—such as agoraphobia
and fear of flying—because
they set up a safe zone of
familiarity. Your ritual can be
anything from cleaning your
glasses to arranging your
papers geometrically on the
desk—just make sure that it is
a sequence of simple,
undemanding tasks that won’t
cause stress themselves.
In focus
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CALMING NERVES / 347
Imagine yourself taking
the stage confidently and
speaking well. See
yourself enjoying
the moment.
Letting yourself shine
Once you begin the presentation, control the
release of energy. Don’t dissipate it too early by
pacing around or rushing your delivery. Maintain
eye contact with individuals in the audience; this
will help your nerves because it gives you a mental
focus, and you will probably get positive feedback
from your audience (smiles and nodding heads)
that will boost your confidence. Behavioral
research has found visualizing a stressful event
is enough to trigger a real physical reaction.
Conversely, we can all achieve a calmer state
through positive images. So, before your next
presentation, try visualizing your own success.
Remember how you feel at
your most confident. Tell
yourself you can and
will succeed.
Tell yourself you don’t
need to be perfect;
the audience is on
your side.
Picture yourself as
relaxed and prepared—
you look more confident
than you feel.
Tell yourself you are
well prepared.
You CAN do it!
Public speaking
is ranked the 3rd
most frightening
experience in
the US; in the UK,
it ranked 2nd
How to visualize success
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