Public speaking is still the number 1 fear.
Mention speaking in public and people start to sweat and tremble. Here's
the good news: Everybody gets a little nervous!
Nervousness is just
energy that you've turned inward against yourself. That adrenaline is necessary
for a dynamic performance. Good speakers still get nervous but they have learned
to channel their energy outward through hand gestures, focused body movement,
and a powerful vocal projection.
How do you calm the speaking jitters? There are mental, physical,
behavioral and chemical fixes:
Physical
- Breathe deeply - When we're anxious
we stop our breath. Power breathing comes from the diaphragm or lower abdomen. Put your hand
on your abdomen and take in air. Feel the belly expand. Do this to the count of ten and your
body will feel more relaxed.
- Exercise it away - Just before your
speech, go for a short run. If you're indoors, walk the halls at a quick pace to burn off some of
the excess energy.
Mental
- Visualize success - See your perfect
outcome in your mind's eye. See the smiling faces, hear the thunderous applause, feel the
confidence. This is your mental rehearsal. Visualization is a powerful technique used by
professional athletes to achieve peak performance. Remember fear begins and ends in the mind.
- Meditate - Focus on your breath. Count
to ten and clear your mind. Listen to some music that will take you into a relaxed state. A few minutes
of meditation will take you out of yourself and will calm your nerves.
Behavioral
- Rehearsal - There is no substitute for
rehearsal. Speaking success is 90% preparation and 10% delivery. Go over your notes and say the
entire presentation out loud. Time yourself. Feel how it flows. Get to the meeting an hour early
and practice out loud in the actual room. Practice builds confidence.
- Meet the audience first - You'll feel
less nervous if you greet audience members and chat briefly before your talk. Remember a few names
and quote something they said. You'll feel like you're among friends.
Chemical
- Watch your diet - Avoid caffeine,
sugar, milk products and alcohol. Caffeine and sugar will make you
jittery. Milk products create mucous and could cause throat clearing. Alcohol will relax you but
you might have regrets later. You'll want to be alert and on your toes.
- Herbs - Some herbs have a soothing
effect. A cup of chamomile tea is a relaxing drink without caffeine. Valerian root and kava kava
have a tranquilizing effect but be sure to check that there are no side effects.
It's important to remember that the nervousness you feel will be more
intense than the nervousness the audience can see.
For a comprehensive list of techniques read
chapter 3, Fear Fixes, Knockout
Presentations. (Chandler House Press)
