Recently a few of my clients were having questions on how to get over the dreaded fear of public speaking.
Here are a couple of thoughts that came to mind to help combat the fear of speaking in public that anyone can do and all are free and easily accessible.
Breathing: Breathing deeply can calm you and get you ready to speak before an audience.
I usually count up to ten and then count back down to one, a number of times. I find that this helps to ground me. It also is a good idea to breathe in slowly for four counts, hold the breath for four counts and then breathe out for four counts. I usually do this a few times before I am about to go on stage. Lastly lie down with your back on the floor and practice diaphragmatic breathing, which is breathing from the belly as opposed to shallow breathing from the chest. There are several good videos on YouTube.com to guide you.
Visualizing: Athletes have been using this tool for decades and it really works. Michael Phelps has stated that prior to winning his Olympic gold medals, he visualizes himself swimming in the pool, doing the strokes and going back and forth until he visualizes himself winning. For added measure he also visualizes himself winning from the audience’s viewpoint too. Our mind can’t tell the difference between visualization and actually doing something. What visualization does is give us a free and easy win. Your mind believes that you have already done your task, so when you actually get up to do it, it doesn’t seem so scary. For speakers, imagine yourself, going to the venue, walking backstage, going to the podium, having your notes ready, everything going smoothly, giving your speech WELL, and your audience really loving what you are imparting. It’s an easy win!
Come up with a Mantra: Sometimes it helps to give yourself a visual prompt. Experts say coming up with your own mantra, can help to retrain the brain into believing that you can, rather that you can’t. Think of a saying that really resonates with you. Post it around your home and at your computer. Use it as a touchstone when you feel the fear creeping in.
That’s all for now. I hope this was helpful.
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