Step
2: Gradual Exposure and Preparation
Look
for opportunities to expose yourself to mild-moderate levels
of anxiety that challenge, but do not overwhelm, your ability
to succeed.
Consider developing a positive visualization
of yourself giving a successful
class speech or presentation.
Video or audiotape yourself. Watch yourself and give yourself
constructive feedback, including what was done well and what
needs to be improved.
Be thoroughly prepared and rehearsed.
Nothing replaces adequate time spent in practice.
Consider using relaxation techniques
Manage feelings of anxiety, such as meditation, yoga, or muscle
relaxation to help the mind and body feel uplifted and balanced,
yet alert and prepared.
Develop presentation skills.
Learn techniques to improve voice projection, pace and clarity.
Develop confidence and develop assertiveness skills
Don’t memorize!
Try extemporaneous style. This means, reduce your script to
a key-word outline, constantly practicing reducing the notes
and reducing the notes to keywords. Eventually you might not
even need notes.
Exercise.
Try walking before your speech. More strenuous exercise should
take place much earlier in the day, not just before your speech.
Stretch your muscles throughout your body. Try isometric
exercise (tense the muscle group, hold, release).
Make a “Lion Face” and a “Mouse Face”
to loosen up your facial muscles. Make fists, hold, release.
Try shoulder rolls/lifts
Dress for success.
Wear your favourite comfortable clothes and shoes.
Know the room by becoming familiar with the place in which
you will speak. Arrive early and walk around the room including
the speaking area. Stand at the lectern, speak into the microphone.
Walk around where the audience will be seated. Walk from where
you will be seated to the place where you will be speaking.
Get to know the audience and if possible, greet some of the
audience as they arrive and chat with them. It is easier to
speak to a group of friends than to a group of strangers.
Visualize yourself speaking by imagining yourself walking
confidently to the lectern as the audience applauds. Imagine
yourself speaking, your voice loud, clear and assured. When
you visualize yourself as successful, you will be successful.
Practice in front of trusted friends.
Review feedback with your friend and make any adjustments
accordingly. Prepare, prepare, prepare! Practice and preparation
will reduce the stress! Procrastination and poor preparation
will increase stress!
Step
3: During the Speech or Presentation
All
you need is two or three main points:
- Remember,
most speakers and presenters contend with varying levels
of public speaking anxiety. You're not alone!
- Rather
than blocking out the audience, or seeing them in their
underwear, try viewing them as allies who are generally
supportive and want you to succeed.
- Act
calmly, even if you feel nervous or anxious. The more
you dwell on this nervousness/anxiety, the more likely
you will remain preoccupied with it. Humility and humor
can go a long way
Try to overlook minor errors during the speech/presentation.
Overall impressions are more important to the audience
than a word-perfect speech.
You Don't Have to control the behaviour of your audience as
they truly want you to Succeed. Consider speaking as an opportunity,
rather than something you are forced to do. Get outside of
yourself and connect with the audience. Stay in the moment.
If self-critical thoughts start to surface, make an effort
to switch off the left brain's "critical observer,"
and try switching on the right brain's "passive, supportive
observer."
Use Visual Aids – PowerPoint, Posters,
Objects, Videos, etc. help you remember segments of your speech
and help you to move to that area physically and mentally.
Use items that are familiar and make you feel good. Make sure
you practice with them and have taken time to prepare them.
A poorly designed and sloppy visual aid will increase your
anxiety, not reduce it.
Have a “gimmick” for each part of your speech…role-plays,
skits, poems, music, etc. This helps you to look forward to
different areas of your speech.
Movement helps breathing! Plan and practice your movement.
The most logical times to move would be during the transitions
of your speech.
Don't apologize for being nervous for most of the time your
nervousness does not show at all. If you don't say anything
about it, nobody will notice. If you mention your nervousness
or apologize for any problems you think you have with your
speech, you'll only be calling attention to it. Had you remained
silent, your listeners may not have noticed at all.
Concentrate on your message - not the medium - Your nervous
feelings will dissipate if you focus your attention away from
your anxieties and concentrate on your message and your audience,
not yourself
Step 4: After the Speech or Presentation
At
the end of your speech, look out to the audience and nod your
head…just like the gymnast who places her or his hands
triumphantly up in the air whether the performance was good
or bad!
Temper external feedback with internal beliefs and expectations
you have established in Steps 1 and 2.
Asking others afterwards, "how did I do?" without
first asking yourself may deprive yourself of a very significant
source of feedback: You!
Above all else, take satisfaction in what you have accomplished.
Give yourself credit for making the speech or presentation
as successful as possible.
Experience builds confidence, which is the key to effective
speaking. Most beginning speakers find their anxieties decrease
after each speech they give.
We regularly run courses for aspiring professional
speakers and people who want to improve their career prospects
by being able to present their ideas clearly and confidently.
Select offer training courses in presentation skills and also
how to use Powerpoint to enhance your presentations rather
than destroy them.
We
offer training courses and one-to-one sessions. For
more information about the course we regularly run with Ron
Aldridge please click here.
For
information about specialised one-to-one
training please contact us. |
