We’ve all been there. Dry mouth, racing pulse, shaking hands (and knees if you’re really unlucky) — the physical symptoms that go hand in hand with performance anxiety.
They’re caused by adrenaline, the fight-or-flight hormone that helped our Stone Age ancestors run away from wild animals. Very useful back then when you might have encountered a grizzly bear on your morning stroll to the river. These days, however, when the potential peril is not so much “fighting a sabre-toothed tiger to the death” as “presenting your findings to the board”, it’s not so welcome. Unfortunately, our bodies detect no difference between the two types of perceived threat, which leaves us with an alarmingly audible heartbeat, a top lip so dry it’s almost disappeared up into our gumline and a twitchy eye that makes us look like we’re winking at the boss.
Annoyingly, the more we try to talk ourselves out of it, the worse it gets.
There are a few things I’ve found can help instantly.
Breathing
The first one is actually a warmup exercise for singers. It’s easy to do, and (fortunately) silent, so you can do it right up until you have to speak. You breathe in slowly for four counts, hold for four, and breathe out for eight. You can do this up to three times in a row. It’s quite effective at stopping the racing heart and works almost instantly.
Find the Friendly Faces
One of the biggest worries people have about public speaking is the perceived reaction from their audience. The anxiety about how we’ll be received can override everything else, to the point where we even blank completely and forget what we’re meant to be saying.
When you start your presentation, find that audience member who is smiling, the one who seems interested in what you have to say. Direct some of your speech to them. Use the confidence that gives you to find another. Keep going until you have a small arsenal of friendly faces to talk to. You’ll be surprised how much it helps.
Get Physical
Whenever I have to make a speech, I always make sure I’ve warmed up my body as well as my voice. Depending on how much time and space I have, this can be anything from a few shoulder rolls to some brisk walking and arm swings — even a little jogging on the spot if I get the chance. Expending energy is one of the best ways to get rid of that excess adrenaline coursing through our veins.
Find out more about how we can help you combat nerves at The Confidence Space here.
