Situational anxiety can be managed by taking deep breaths and pumping your blood before entering the scene.
1. Practice, practice and practice
One of the biggest concerns people have about speaking is how others hear their voices. The easiest way to overcome this concern is to practice a lot before your speech. The easier the wording is for you, the less worry you will have to present. Practice in front of a mirror or, better yet, film yourself. Think of all these exercises as a training camp for big races. Take notes of things that may distract you or make you feel strange; These things often cause situational anxiety. Then analyze these tasks and see how you can overcome them.
2. Reheat before serving
An effective way to reduce stress before a speech is to fight it with fire. You may feel that your heart rate has risen and you are short of breath. Even a short physical activity can help you turn this nervous energy into a great performance of your speech. Burn the heat from endorphins by rapidly lying down or moving up the toe and heel.
You also need to make sure that your muscles are relaxed and soft; Especially the muscles of the face and mouth. Try to do a few rotating movements of the tongue to loosen your tongue. Also check the pronunciation of your count. Gently massage your cheeks and jaw to relax your facial muscles.
3. Take advantage of the relaxation reaction
Dr. Herbert Benson believes that when fear increases stress, you can calm your body with a set of physical reactions. The introductory key to a relaxation response involves activating the following elements:
- Comfortable mode
- Engage the mind by saying a meaningful word or phrase
- Silent environment
- Deep breathing and passive awareness
Deep breathing is one of the keys to activating the relaxation response. An easy way to achieve this is to close your eyes and try to calm your mind. Breathe slowly and deeply for four heartbeats. For one or two heartbeats, hold your breath and then slowly exhale for four heartbeats. Do this 20 times or as long as you feel relaxed.
Trait anxiety can be managed in advance through positive perceptions and guided meditation.
4. Imagine success
One of the biggest challenges for people with anxiety disorder is that the fear of lecturing may last a lifetime. To deal with this long-term anxiety, it may be necessary to first use anxiety coping techniques before planning to speak to a group of people.
One of the keys to managing long-term speech anxiety is the idea of success. Instead of constantly worrying about failure or ridicule when speaking, imagine that the audience is excited about what you are saying. At the very least, replace those hesitant thoughts with thoughts full of power, success, and victory. Pause and ask yourself: What are you really afraid of? You may feel that if you have to stand in front of a crowd to speak, you may die. But really think about it: Do you really die if you have to give a speech? Probably not. So instead of overcoming anxiety, use your nervous energy to deliver the strongest speech you can.
5. Guided meditation
If you have a particularly deep and inward fear, it may be a little difficult for you to imagine immediate success. Sometimes it is good to be prepared with guided meditation weeks and months in advance and to instill the key elements of the idea of success in yourself.
Guided meditation is a type of meditation in which a person is verbally guided in a beneficial state of consciousness; Whether live or recorded.
In this process and practice of meditation, one should follow instructions that teach how to relax the whole body, clear the mind, and focus on breathing, awareness, and attention.
During meditation, one may choose to simply sit in silence for five to twenty minutes each day, or one may decide to spend hours scrutinizing and exploring a particular subject. What one chooses to explore when meditating depends on one’s intentions, needs, and level of interest and passion.
When you practice this regularly, the special state of self-awareness that comes from meditating has several benefits for you: reducing stress, increasing energy and sensitivity, increasing mental and physical health, increasing creativity, and increasing concentration, better self-understanding. And healing forces.
Meditation even has the power to change attitudes by replacing negative thoughts with positive ones. The benefits of meditation depend on what the person is specifically looking for. For example, if a person is having trouble falling asleep, an effective, drug-free solution is to fall asleep peacefully by listening to soothing music during guided meditation.
In the case of speech anxiety management, meditation may be a kind of focus on positive perception so that the mind can be conditioned on less anxiety than speech.
One of the great aspects of guided meditation is that it is never aimless.
6. Accept the result
It may be really difficult to accept this fact; But sometimes a good speech does not go well. Sometimes anxiety overwhelms you. But as we asked earlier: Did this happen to you? Again: You say probably not. Sometimes you may have to accept the outcome of your speech no matter how good or bad it went. There is always a next time you can evaluate that previous poor speech to reach a higher level of ability and appear on the stage with more confidence. Each talk is a rehearsal for the next, and it is you who can gradually become a powerful and effective speaker by refining and paying close attention to your presentation.