8 Tips for Reducing Anxiety When Giving a Presentation
Posted in Communication Tuesday
Anxiety is a natural state that exists any time we are under stress. Giving a presentation normally causes stress. When this happens, the speaker experiences symptoms such as a nervous stomach, sweating, tremors in the hands and legs, accelerated breathing, and increased heart rate.
Don’t worry. If you have any of these symptoms before or during a presentation, you are normal. If not, you are one in a million. Almost everyone experiences some stress before presentations, even when the speech is as simple as, “tell the group something about yourself.” The trick is to make the excess energy work for you.
These tips will show you how to recycle your stress into a positive form that will help you become a better presenter. These tips won’t get rid of the butterflies in your stomach, but they will teach them to fly in formation!
1) Organize
Lack of organization is one of the major causes of anxiety. Taking the time to be organized will give you more confidence, which in turn will allow you to focus energy into your presentation.
2) Visualize
Imagine delivering your presentation with enthusiasm, fielding questions with confidence and leaving the room having given a great speech. Mentally rehearse this sequence with all the details of your presentation, and it will help you focus on what you need to do to be successful.
3) Practice
In addition to mentally visualizing the process, you need to practice your presentation as you will give it. This includes using any visual supports and equipment. If possible, videotape your rehearsal, then watch the playback. Make any changes you feel are required before your final practice session.
Your speech is prepared and you’re waiting to be introduced. Your anxiety level is quite high. Try some of the following exercises next time you’re waiting for your turn to stand up and speak:
4) Breathe
When your muscles tighten and you feel nervous, you may not be breathing deeply enough. The first thing to do is to sit or stand straight, and take a number of deep breaths. This also relaxes your vocal chords and makes your voice sound deeper and fuller.
5) Relax mentally
Don’t focus on your tension—focus on relaxing. As you breathe, say, “I am” as you inhale and, “relaxed” as you exhale. Don’t think about what is to come. Clear your mind of everything except the repetition of the relaxation statement and continue this exercise for a couple of minutes.
6) Release your tension
As tension increases and your muscles tighten, nervous energy can get locked into the limbs. This unreleased energy may cause your hands and legs to shake. Before standing up to give a presentation, it is a good idea to try to release some of this pent up tension through a simple, unobtrusive isometric exercise.
Starting with your toes and calf muscles, tighten your muscles up through your body finally making a fist (i.e., toes, feet, calves, thighs, stomach, chest, shoulders, arms and fingers). Immediately release all of the tension and take a deep breath. Repeat this exercise until you feel the tension start to drain away. Keep this exercise quiet so that no one knows you’re relaxing.
Now you’re front and centre, presenting your speech: you sweat, your hands tremble, and you voice becomes a monotone. You hands are locked in a death grip on the lectern, and you’re staring at your notes. You just want to finish and return to your seat.
Here are a couple of tips to help you when you get nervous while speaking:
7) Move
If you stand in one spot and never gesture, tension will build. You need to release tension by letting your muscles flex. If you find you are locking your arms in one position when you speak, release them to make the same type of gestures as in a one-on-one conversation.
Moving your feet can serve to release tension as well. Take a few steps, either side-to-side or toward the audience. Get our from behind the lectern. This movement will help release your tension and will draw the audience into the presentation.
Make eye contact
Don’t stare at your notes or the back wall. Connect to your audience as individuals. Look in peoples’ eyes as you speak. Make your presentation personal. Eye contact can help you relax and judge audience reaction to your presentation.
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