 |
 |
 |
 |
 |
 |
|
|
|
|
|
|
|
|
What to Do About Presentation Nerves - How to Cool Down, Chill Out and Take Control
If you suffer from nerves before you present, you are not alone. Most performers experience nerves before they take the stage. They call it stage fright--but it doesn't stop them from standing in the spotlight. Pavarotti used to throw up before every performance. Comedians often admit to being practically tongue-tied while waiting for their time in front of the audience. Actors are no different.
That nervous feeling is simply your body's reaction to an adrenaline rush. You may feel your heart race, your palms sweat, and your mouth dry up. You may experience anything from mild jitters to what feels like a near meltdown. And there is nothing you can do to stop the secretion of adrenaline--it is a stress-induced, involuntary, physiological reality. What you can do, is to accept it, control your response to it, and use it to enhance your performance. Because when you do, you harness the energy and focus it outward in an energetic delivery.
Keep in mind that your audience sees what you allow them to see. They perceive what you project. So even if you feel nervous, try to convey confidence in your body and in your voice--and the audience will see a poised speaker. Still, wouldn't it be great to eliminate your anxiety so you can enjoy the whole experience?
Here are 5 techniques for controlling your nerves. Try them all and choose the one that feels right for you. Then practice it often--at least twice a day. Practice is essential because you are training your body to react to the adrenaline rush in a new and different way--a way that works for you, not against you. Practice until you are good at it--and feel the control it gives you. Practice until the relaxation response you want is automatic.
1. Deep breathing
Either lie down or sit comfortably on a hard chair. Place your hands on your ribcage at the sides. Breathe in deeply with your mouth closed to the count of 10. Then press you hands against your ribs to help empty your lungs as you exhale slowly through your mouth to the count of 20. As you exhale, think "relax". Repeat this 3 times. Relax. Wait a minute and do it once more.
This is an exercise that requires frequent practice to have it induce a relaxation-control response.
2. Muscle contract-relax
Lying or sitting, assume a comfortable position. Begin at your toes and curl them tightly--as hard as you can. Hold for a count of 3 and relax. Move up to your calves. Tighten and relax. Continue upwards, one muscle group at a time, contracting each group as hard as possible. When you have finished with your jaw, contract your entire body for a 3 count. Relax. Finish the exercise by clenching your fists for a 3 count.
When you are practiced at this exercise, you'll find you can use only the clenched fists to initiate a relaxation response.
3. Visualization
It's the old mind over matter routine--but you must make it a routine to have it work for you. Stand tall, close your eyes, and visualize yourself presenting to an audience and looking strong and confident. See yourself looking out at them and feeling in control. See the faces watching you with interest. Imagine them listening and thinking you are wonderful. Picture how intelligent you sound and how magnetic your audience finds you. See your success.
Now, do that again and again and again--until you really feel it. Do it every day. Get good at it. Feel the lightness in your body and your confidence grow every time you practice. Get better and better at establishing a feeling of control.
Call on your visualization before you present.
4. Music
Everyone has a particular piece of music--whether it is a song or symphony--that puts them into an indescribably heavenly state. Begin to listen to that music as part of your "pre-presentation routine." As you listen to your music, repeat the mantra: I hear the music and I am relaxed.
Practice often so you can listen to your music--and count on a relaxation response--before taking the stage.
5. A relaxation tool
Find something, almost anything will do--a special pen or a colored sheet of paper--and anoint it your relaxation tool. Pick it up and tell yourself: This is my relaxation tool. When I hold it, I am relaxed. When I look at it, I am in control. This tool is magical. With this tool, I can do anything.
Now, practice--until it works.
Everyone experiences some degree of anxiety before standing in front of an audience. (If they don't, they generally produce a lacklustre performance.) But when you know how to use "nerves" to improve your delivery, you can relax. Pick a technique and get control. Then go out there and knock 'em dead.
|
|
|
|
|
|
|
|
|
More presentation and public speaking articles How To Build Your Business By Speaking How to Organize a PowerPoint Sales Presentation Public Speaking: Some Tips on Improving Confidence And Speaking |
|
|
|
|
|
|
|
|
|
|
|
 |