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How to Manage Your Anxiety When Presenting

Do you get nervous speaking in public? Learn how to mitigate your fear, from Lecturer Matt Abrahams.

Read "Tips and Techniques for More Confident and Compelling Presentations": stanford.io/Speaking

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How to Manage Your Anxiety When Presenting

  1. 1. HACK YOUR SITUATION BASED? ‘Viv H rlfili if" l: rli“': i': 'tilIlil‘. —‘ FLIP IT Since the physiological manifestations of anxiety are similar to excitement (e. g.. increased heart rate). trick yourself into feeling good about presenting by seeing your physical reaction as excitement. OUTSMART When you experience negative physical arousal (eg, you begin to sweat), remind yourself that these reactions are normal: Your body is responding to something drspleasing. Greet them by saying to yourself, “Here are those natural anxiety feelings. expected before giving a presentation" REFRAME Talk over your presentation with friends. You are not performing, but conversing. No longer Will you feel there is only one right way to present. A AUDIENCE BASED? I Ii; w. lr. _.irr . ,.iiri_i : rii: 1 *tirrt5 VISUALIZE Walk yourself through an ideal speaking experience. Focus on your entire speaking day. culminating in a successful presentation. See positive things happeningthroughout the day, Begin your visualizations several days before your actual presentation. CONNECT Shake hands with or greet audience members prior to speaking. This physical connection releases the neurotransmitter oxytocrn. which will produce a calming effect. RESHIFT Ask yourself, “What does my audience need to know about the topic? " and "How can I ensure that they get the infoi matron they need? " Your attention shifts toward your audience and away from you. ANXIETY 9 I‘t 1GOAL BASED? ‘i. rl. yatl tiri; i. l'ri| '.i‘J_ ti} : ri, lrrr}“. iri' ACKNOWLEDGE Say, “This is me feeling anxiety, " when you next feel nervous about speaking. This provides you a little mental space to evaluate your feelings more clearly. rather than be swept up by them. 4:; 0 BE PRESENT Use techniques that create an expanded present moment where you do not think about future consequences. Listen to music. do physical activity. say a tongue twister, play a video game. Fr REFOCUS Focus on takeaways for your audience. At the end of each major point. think how you would end the sentence: "The bottom line is . ." Even if you don‘t say the line, you will focus on each points relevance, which will make you more confident because you Will know they are getting what they need.

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Do you get nervous speaking in public? Learn how to mitigate your fear, from Lecturer Matt Abrahams. Read "Tips and Techniques for More Confident and Compelling Presentations": stanford.io/Speaking

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