Trying not to be nervous
Even talk to other people with a small group can be a nervous breakdown. You feel anxious, afraid you fool. Although butterflies can never disappear completely, there are still things you can do to help clear his head before her big moment.
Start with the right perspective
First, it is important to know that there is nothing wrong with you if you feel stressed. The fear of public speaking is incredibly common, then remember you are not alone. Mark Twain said, “There are two types of speakers Those who are nervous and those who are liars.” It’s the truth. public speakers and even the most experienced players get a little anxious right before doing their own thing. For some staff: Once done shows six nights a week for homes of 1,100 people, and I’m a little nervous every time. Over time it gets easier, but never disappears completely.
So ask yourself: what’s the worst thing that could happen? There are chances that people will laugh, laugh at you, or leave because some errors. Stop banging your head against the wall and focus on doing your best. Whether you give a presentation, giving a speech, or make, you have to manage your expectations of the experience and what it can do. Neither Preston Psychology Today explains that it is particularly important not to expect the same perfection:
We address our imperfections, ignoring everything that is good and right. The truth is that even the best speakers, the most experienced make many mistakes. When they do, they recover, move forward with grace, and all is well. This is one of the keys to successful public speaking: move forward with grace. The public will never know most of their mistakes, unless you stop your speech, pause, and confess. Continue with balance. Give yourself permission to not be perfect.
If you go in knowing that you have flubs, their opinion of public discourse can change dramatically. Accept your mistakes as future whims or nuances and take them in stride. The accent you do in your abilities, combined with the more normal stress of speaking in front of others who have. Remember, you are human and therefore everyone who you talk to.
Useful when you talk
Much of the stress and fear comes from the unknown. You do not know what will happen, maybe not know who will be there, and maybe you’re not familiar with the area. You can reduce this fear factor to eliminate as many unknowns as possible. Performance Coach Edwin Rice Noomii suggests spending some time in space before others there possibly get:
Knowing the characteristics of a room and help design without being released the day of the actual performance. You will be able to plan where you will be placed and move during your presentation and how to try to circumvent various obstacles such as long lines of office chairs. It is like the psychological effect of a sports team that has the field advantage. Especially in baseball, the team is used to the grass and the disposal of his field, the position of the stands on the sidelines, and even the height of the walls of the field.
Think about it: the heated sports teams in the area, the musicians a stage control of its artists and rehearsal space in which they operate. Explore space if the occasion. It will give an opportunity to review your documents and feel much more comfortable to remove a stranger.
Stay hydrated, exercise and remember to use the bathroom
There are certain things you need to do during the day can help reduce your stress. First, make sure you drink plenty of water. Dehydration can make you feel tired and can make your mouth, throat and dry lips, all the bad things when you try to speak in front of people. Suddenly you can not think your talking points because you are distracted by the fact that the mouth feels like a desert. Then you are not just stressed out about how you receive, but also stressed out whether you can even get the words.
It is also useful for the year. If you have time earlier in the day, a good workout can help reduce overall stress during the day. You get pumping and endorphins that will keep you out of your own head. If you do not have the time to do a workout before, minutes of vigorous exercise can help advance too. Some pushups, jumping jacks or tables will do. Make sure you do not start sweating too much or wear. You do not want to emphasize that too.
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This should go without saying, and it seems silly to say, but 10 to 15 minutes before your engagement, try using the bathroom. You may not think you need to go, but there is a good chance that you are so stressed out that you’ve been ignoring your body’s signals. You do not want to be worried about having to travel half the floor or suddenly get the urge to 30 seconds before leaving the stage.
Take deep breaths and visualize a simple object
There is a reason why many people say to take a deep breath and relax: it works. Take deep breaths slow and helps lower heart rate and change your mindset from the fashion “fight or flight” mode “everything is cold.” Of course it is easier said than done, so that Gary Genard display suggests a simple object at the same time to help your attention:
… Focus on a visual image that you can see in your mind. Make the image of a form of color – a green circle, a yellow square, a blue triangle. Choose an object without emotional connotations (whatever you do, do not choose the red, red is a real rage and color of anxiety – just ask a killer). See the object as close as possible to the crystal clarity. It will take concentration and you need to practice to perfection. Other thoughts, images and feelings arise; Write them down and let them go. Keep a soft focus and persistent on its image.
Stay focused on the image and make your breathing more slowly and deeply as you go. Place one hand on your chest and one in the belly, and breathe through the nose. Try to the diaphragm and not your chest so your lungs can expand and absorb as much air as possible. Your body and mind will respond positively, and their anxiety level will drop slightly.
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Warm your body and voice
When you give a speech, his voice becomes an instrument. If you fear that your body will betray somehow simple warm-up exercises can help relieve your concerns. As an instrument, your voice must be set correctly before you can begin to balance the microphone. Start with warm up your voice. enunciative practice tongue twisters and with exercises to get your tongue, lips, jaw and ready to go. Breathing exercises designed to help your voice projection are also useful. The more you feel ready, feel less stressed.
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It is important to know their equipment, but not revise and yet everything. You want natural, and sometimes goes his whole speech can emerge more clearly. Instead, they focus on the practice of beginning and end. Messing up right at the beginning, you start your stress and could snowball into a nightmare of anxiety. If you have tested enough and know all your talking points, muscles and mental memory will be launched once you start and reach its flow. Practicing the end ensures that not only start strong, but also know the address of his speech is addressed.
Finally, you want to start to get your body warmed up and used to stand. Darlene Price, author of Well Said! The presentations and discussions that get results, recommended position at least five minutes before it was supposed to continue:
The seating position is stationary, passive and inactive. While standing, muster the energy to start, give a chance to warm up your body and put you in a position ready for action.
While standing, the blood flowing and the position of comfortable body that will be obtained in time. From here you can also do some stretching to relax a little.
It gets weird
The most effective advice I can personally recommend getting a little ridiculous. This can mean different things to different people, but the general idea is to act in a way that would not normally before exiting in front of people. To me it means making faces, sing a song with a wicked voice, or dance like crazy. I do it because I helps to remind me that I am in control of how embarrassed or afraid that I feel.
If I can be silly and at ease with myself, I feel comfortable with myself as perfectly normal in front of other human beings. So get anything strange in any way you can and remember that whatever you face your audience speaks. They do not know what they did to warm up and have no idea who danced her ass off the racks; Only see a person who shares information.
If my method to get strange is not for you, there are many other things you can do. In the video above, YouTuber Impromptu Guru recommends “doing the penguin.” Scrunch your shoulders up to his neck as tight as you can with your arms at your sides, then waddle around like a penguin. This frees some tension on some solid points of stress problems and is a great way to get weird. you may feel a little silly, but feel a little crazy to ordinary felt much easier.
If you need a quick solution just before going in front of people, Patricia Fripp in Public Speaking Advanced Institute recommends that you get your Taylor Swift and shake:
… Standing on one leg and tighten the other. When you put your foot on the floor, lighter feel than the other. Now switch legs and shake. You want your energy to get through the soil and out of his head. This seems pretty cosmic; It’s not that. It is convenient to a technique used by the actors. Shake your hands … fast. Hold it over your head, bending the wrist and elbow and hands and back. This will make your movements more natural hand.
Find a way to move and to remember that everyone is strange, including those observed. It is an aspect of our humanity that we forget that we are approaching the podium and instead we perceive speak perfect individuals who criticize our every move. It is one of the reasons you imagine your audience naked is one of the most classic advice. It makes them vulnerable, not you. However you choose to get weird dance around, attitudes of power, or dumb-da exercises really into it and you will feel much less stressed. You will feel comfortable and ready for you only.