Working with clients on stage fright I use a number of approaches, some of which involve embracing the adrenaline, and some of which involve minimizing it. My personal favorite is to embrace the symptoms that adrenaline produces and tell yourself that it means that you’re about to do something exciting, and that your body is now geared up to do it.
But that’s because I’m a bit of an adrenaline junkie, and some clients prefer to calm themselves down a little instead. So we work on breathing, and other relaxation techniques, as well as mental imagery.
Now a Harvard Business School study of speakers finds that telling yourself “I am excited,” gets better results than trying to calm yourself down. Those speakers who jazzed themselves up were more fluent, relaxed and in the zone than those who tried the opposite.
Perhaps these were all extroverts, and introverts are still better off calming themselves down. I personally think that the best approach is the one that gets you through; one size probably doesn’t fit all in speech anxiety despite what Harvard says.
So, with that in mind, here are a few more tips that clients and I have tried and found helpful in the never-ending battle between nerves and public speaking.
1.Get Fit. Especially if you’re on the high end of the anxiety scale, getting some exercise beforehand is a great way to slough off some of the extra jitters. Don’t overdo it, though. You want to be calm, but not exhausted, when you stand up to speak. So exercise early but gently, and leave some energy in your batteries. This is not the time to run a marathon.
2. Meditate. Some form of meditation which involves sitting and paying attention to your breathing, or repeating a mantra over and over, or just quietly watching your thoughts, can be very helpful. But don’t try meditating for the first time the hour before your speech. Mind control won’t work when you’re agitated; you need to have already begun such a practice long before D-Day.
3. Tense and release. A simple technique you can use without much preparation is to stand somewhere quietly and tense and release your muscle groups in some order you establish. Start with your toes, for example, tense them, release them, and work your way up your body. If you do this exercise with enough attention you’ll ground yourself nicely and prepare yourself well. It’s a good daily habit in any case.
4. Breathing. Of course. I should hardly have to mention this one, but I still run across people who don’t know how to belly breathe and prepare themselves for speaking in a powerful, commanding voice. So take air in by expanding your belly like an eye dropper. Don’t lift your shoulders. Then push the air out gently using your abdominals. It’s simple enough, once you get the hang of it, but it’s the opposite to the way you breathe normally, without thinking.
5. Get your thoughts under control. This exercise is another one that only works if you practice it before you need it. Under stress, the mind hops around crazily, veering off into the “oh no it’s going to be a disaster because” scenarios that make the physical symptoms worse. What you do is start a positive set of thoughts going, and you answer the negative ones every time they come up. “This speech is going to be a success because I’ve done my homework, I know the audience, and I’ve prepared….”
Whether you are extroverted or introverted, whether you ride your excitement like a surfer on the big wave, or seek to avoid excitement, these habits will help you find control in high-stress situations.
Nick, before my talks I do about one hour of yoga. It works great because it actually includes elements of all your suggestions here! David
Thanks, David — the yoga idea is a great one. The perfect pre-speech exercise.
Nick,
I do think there is an inverse correlation between how well you’ve prepared your talk and what degree of stage fright you feel. There is always fear and nervousness for me but it’s more on the “excitement” side and less on the “oh shit” side when I’m well rehearsed. And love David’s idea of yoga prep.
Hi, Debbie — thanks for the comment. Preparation is key for handling the anxiety, but for some it isn’t enough. So hence the need for other ways to control or use the adrenaline.
You can learn from other (everyday of not) situations. About a year ago I made my first (tandem) parachute jump, here are I took from this experience… http://b2bstorytelling.wordpress.com/2013/09/09/take-a-parachute-and-jump/
Marc, I admire your bravery. I imagine that if you can jump from an airplane you can give a speech….at least, that’s how my hierarchy of fears would be arranged.
I am a stand up comedian and have train both professional and amateur comics to overcome stage fright. There is a wide different between giving a talk/speech and getting a reaction. What you are referring to is fear of public speaking. Stage fright is wanting a reaction ie. getting a laugh or bombing. The mark of a pro is can you make it work on stage when it’s not working. Does your mind and body go psychological (they don’t like me) or does it think of how to get them to listen.
In business the question is “Can a sales person get someone to buy when they say no.?”
When someone tells me they don’t have stage fright, I invite them to stand in front of an audience and do comedy. Some of their answers are unprintable.
Thanks, Tim, for your insights and great perspective as a stand up comic. What great training for any kind of public speaking! I found my Improv training similarly to be the best prep for public speaking.