Scared to Speak? Anxiety hacks for moments in the spotlight.
Most people feel anxious in job interviews, when giving presentations, participating in meetings, or delivering pitches. But even routine conversations and networking events can cause anxiety. 1 in 5 people report experiencing ‘stage fright’ on a daily basis. In this blog we gather together ‘anxiety hacks.’ Is a quick fix possible?
How to be a calm and confident public speaker
First things First - stress is normal
It is normal to experience a level stress when faced with a moment in the spotlight; leading important meetings, giving a presentation or speech, or interviewing for a job, all require ‘heightened emotional state.’ If this level of stress is too high however, the experience can be extremely unpleasant and many people will go so far as to avoid speaking in public, or when they have to, they worry about it for days in advance.
Luckily, there are a number of things you can do to help with performance nerves. The most effective techniques are those that you practice on a regular basis. But there are ‘one off’ techniques that you can do; in the run up to, just before, or during your moment in the spotlight.
However, in order to choose the best approach, you need to do some research and experiment.
Know Thyself!
Although there are some common responses to stress each individual will have a personal reaction to being in the spotlight, and identifying your own response is the first step in finding the best tools to combat nerves.
For example, a common symptom is muscle tension in the shoulders and jaw, but this is not always the case, for some the muscle tension will be in their thighs and stomach, or even their back. Likewise, a change of breathing pattern is very common and for most people their breathing will become faster and shallower. But this is not always the case, it can also be common for people to hold their breath as a way of supressing the unpleasant emotions.
Each of these responses will be resolved in a slightly different way. Therefore, the first step in tackling nerves is to know what you are dealing with. So next time you feel those nerves, take a second to identify in as much specific detail as possible what is happening.
As well as identifying your specific physiological responses you can think about the psychology behind them. The most common fears of public speaking are related to being judged - either as stupid, incompetent or ineffective. The situation feels dangerous and threatening. If we think of this threat as a person picking a fight with us, there are three main responses; we can meet aggression with aggression, we can placate, or we can run and hide.
Similarly, our attitude when presenting might be to aggress, placate or hide from our audience. How can we hide from an audience when standing before them? In my experience I see this when I see people shifting weight back onto our heels, holding still, breathing shallowly and not making eye contact with the audience or doing anything to acknowledge they are there.
Approach the problem from all directions
A well-rounded approach to dealing with performance anxiety would address both the mind and the body, however you might find that certain approaches work better for you. Some find the most powerful approaches are through the body, for others through the mind, and for others it's the act of uniting mind and body in the ‘here-and-now’ that is key.
Body
Things that are broadly speaking about the body.
If you have tried sitting meditation or breathing and found yourself unable to concentrate, feeling frustrated or ‘itchy,’ then you might find the more physical hacks work best for you.
Progressive Muscle Relaxation: Tense and then relax each muscle group in your body to release tension. Start from your toes and work your way up to your head, focusing on each muscle group for a few seconds before moving on.
Exercise: Engaging in physical activity before a presentation can help reduce anxiety by releasing built-up tension and boosting your mood. A brisk walk, light exercise, or yoga and stretching will all help. Exercise promotes the release of endorphins, which can help reduce anxiety and stress.
Deep Breathing: Take slow, deep breaths to help calm your nervous system. Inhale deeply through your nose, hold it for a few seconds, and then exhale slowly through your mouth. Repeat this several times.
Humming: The vagus nerve plays a key role in your parasympathetic nervous system and when activated sends a signal to slow your heart rate and lower your blood pressure telling your body it’s time to relax. Humming and yawning stimulate the vagus nerve quickly.
Diving reflex: Splashing very cold water on your face engaged the diving reflex which immediately lowers your heartrate immediately and snaps you out of negative emotion. (not good with a full face of make up!)
Mind
Things that are broadly speaking about the mind.
If you are a more visual person or language oriented (as opposed to kinaesthetic or intuitive) then you might find these approaches more powerful.
Visualization: instead of imagining the worst, imaging the best. Picture positive outcomes and focus on the feelings of accomplishment and calmness.
Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself of your abilities, past successes, and strengths. Encourage and motivate yourself with positive statements. Repeat positive statements to yourself, such as "I am well-prepared," "I have valuable information to share," and "I can do this."
Acceptance and Realistic Expectations: Acknowledge that it's normal to feel nervous in certain situations. Embrace the nerves as a sign that you care about the outcome. Set realistic expectations for yourself and remember that perfection is not necessary.
Unity
Things specifically designed to bring mind and body (and environment) together:
When under pressure and in the spotlight some people experience a disconnect between body and mind. We ‘forget’ how to walk or take a sip of water and our body feels alien to us, or conversely our mind runs riot and we cannot calm it. In these cases any activity that reconnects the mind and body as fully as possible will be important.
Practice Mindfulness: Pay attention to the present moment without judgment. Mindfulness exercises such as meditation or simply focusing on your breath can help reduce anxiety and promote a sense of calm.
Give yourself a job outside of your head: Count the chairs in the room whilst deep breathing. Often stress comes from not having something clear and defined to do. Focussing on a simple task will relax you.
Yoga: By combining stretching with deep breathing and set points of visual focus Yoga ‘yokes’ the mind and body in the present moment. If practices regularly this feeling can be accessed through simple movements matched to the breath.
Focus on the Audience: Instead of fixating on your nerves, shift your focus to the audience. Remember that you are there to share valuable information or engage in a meaningful discussion. Concentrate on delivering value to your listeners and meeting their needs.
Preparation
The confidence of preparation
It is important to note that if you are giving a presentation a main source of confidence will come from being prepared.
Preparation: Properly prepare yourself for the situation that makes you nervous. Whether it's giving a presentation or attending an interview, thorough preparation can boost your confidence and reduce anxiety
Rehearse: Practice your presentation multiple times. The more familiar you are with the material, the more confident you will feel. Practice in front of a mirror or with a friend to simulate the presentation environment
Arrive Early and Familiarize Yourself with the Environment: Arrive at the presentation venue early to familiarize yourself with the space. Walk around, get comfortable with the layout, test the equipment, and visualize yourself delivering the presentation in that setting. Being familiar with the environment can help ease nervousness
Use Visual Aids: Utilize visual aids such as slides, props, or handouts to support your presentation. Visual aids not only enhance your message but also shift some of the attention away from you, reducing self-consciousness
Above all, when we have a lot of adrenaline running through our system we will tend to rush and breath quickly.
Always Remember to Breathe and Pace Yourself: During the presentation, remember to take deep breaths and speak at a comfortable pace. Allow pauses for emphasis and to gather your thoughts. Don't rush through the material; take your time to deliver the content clearly and confidently.