24 Feb 2008 12:33:29 | Graham Jones
There is plenty of dubious material which suggests you can
combat public speaking fear. Much of it includes fancy
techniques such as 'visualisation' or 'breathing techniques'.
Well, they might work. But this ten step system is GUARANTEED TO
WORK. That's because instead of fancy tricks and techniques,
this system of dealing with public speaking fear uses your
body's natural defences against fear.
STEP ONE Prepare well. Naturally enough, the more prepared you
are the more likely you are to feel in control, which will
NATURALLY help your nervousness reduce.
STEP TWO Practice, practice, practice. You can't do too much
practice. Don't listen to those people who say you can
over-practice. Tell that to circus artists who practice day in
day out for decades, just to get their act right. You don't hear
actors and musicians complaining they had 'too much' rehearsal
time. The more your rehearse, the better.
STEP THREE Say your speech OUT LOUD. Whether you are in the car,
the bath, or going for a walk with the dog, say it out loud.
Going through your talk 'in your head' means you don't benefit
from something called 'psychomotor memory' - whereby the memory
for what you need to say is partly embedded in the muscles of
your mouth.
STEP FOUR Get to the venue early. Get a feel for the room. Sit
where the audience will sit so you can see it from their
perspective. Walk around the auditorium. Practice your speech on
the stage itself. The more comfortable you are with the room,
the less your nerves will be.
STEP FIVE Get some exercise. A walk, a swim, a session in the
gym, it doesn't matter what you do, as long as you get some
exercise in the couple of hours before your talk. That way
you'll change the chemistry of your blood supply in your own
favour. Exercise is essential in reducing nerves. Do not skimp
on this.
STEP SIX Chew some mints or sweets. While waiting to go on
stage, chew something. This will produce saliva which also helps
reduce nerves. If you drink water your saliva production will go
down and your nervousness will rise. Avoid water when presenting.
STEP SEVEN When you go up on stage, smile. No matter how false
it feels to you, the audience won't notice. Just smile. It helps
produce hormones that lead to a more relaxed feeling.
STEP EIGHT Be active on the stage. Move around, use big gestures
and get as much body movement as you can. The more you move the
more relaxed you will feel.
STEP NINE Look people in the eye. Make as much eye contact as
you can. The more the better. Eye contact is essential in
helping you feel good and reducing your nerves.
STEP TEN Use feedback. Always gain feedback on your speeches.
You'll soon discover you are a lot better than you think you
are, which is bound to help boost your confidence.
About Author :
Graham Jones is a psychologist and public speaker. He has helped
over 17,000 people overcome their fear of public speaking. He
runs The Presentation Business to help you speak in public. See:
www.presentationbiz.com
