To overcome this fear, you must become of aware of how you handle
stress and anxiety. Awareness is half the battle. The other half is learning
how to "let go" of anxiety so you may take back control of the way
you respond in difficult situations. Presentation anxiety can manifest in the
same ways that panic/anxiety often occurs. Commonly people suffering from this
anxiety will: change their breathing (short shallow breaths or hold their
breath), tighten muscles, tighten their gut (slowing or stopping digestion and
reducing normal reproductive activity), reduce blood flow to the surface of
their skin in their hands and feet, increase heart rate, increase stress
hormone secretion (increase blood sugar and reduce immune system function (over
time)), and increase sensitivity to all environmental changes. You can learn to
control each of these symptoms either directly or indirectly. By controlling
these symptoms you learn to get back in control of your life! The keys to
controlling presentation anxiety are:
· Breathe
slowly/diaphragmatically
· Remain in the
present... in your body, in a positive way
· Regular deep
relaxation with Biofeedback Temperature monitoring
· Use the special
relaxation tape regularly!
· Learn to warm
your hands and feet
· Avoid caffeine
and stimulants
· Regular aerobic
exercise
· Positive
self-talk... not negative ruminations
· Get support in
confronting this fear and then desensitizing yourself to fears/phobias of
speaking in public.
1. Learn to breathe diaphragmatically Place a hand over
your upper abdomen: 1. Push it OUT as you inhale... 2. Let it move IN as you
exhale Let your chest, shoulder, neck, and back relax as you breathe. Only on a
very deep breath should these parts move in the breath. This may be the most
important Presentation Anxiety Control you can learn!
2. Use the Stress Management for Presentation Anxiety tape
1-3 times per day for 8-12 weeks. Use some form of temperature training
biofeedback on your hands to learn how to warm your hands with relaxation. When
you can consistently get above 90 degrees Fahrenheit (93-95 degrees is ideal)
then you can begin to master warming your feet to 90 degrees. When you can
"let go" by relaxing and warming your hands and feet, you will be
able to control if not prevent your panic episodes. Then you must develop the
confidence in your control so the fear of panic during presentations will not
control your life.
3. Regular exercise will help you to work off the effects of
life's stresses. 3-5 times per week of regular exercise that can elevate
your heart rate for 15-45 minutes would be best. Check with your doctor before
beginning an exercise program if you have been inactive for a long while. Even
though elevating your heart rate can be a little scary, the release of tensions
and the strengthening of your cardiovascular system will have great benefits.
4. Eat regular meals. Low fat and complex carbohydrates
are better than fast foods with lots of sugar. AVOID CAFFEINE and other
stimulants. Caffeine is found in coffee, black teas, cola drinks, chocolate,
some over-the-counter pain medications, and other foods/drugs. Read labels.
Eating as closely as you can to natural foods (lots of: fruits, vegetables,
whole grains, etc.) will benefit any one.
5. Practice positive self-talk. Do not let your fears
escalate into you losing control of your body and your mind. By breathing
slowly and staying in your body, in present time, you avoid falling into the
negative pattern of fear and panic.
6. Get support from your friends, doctor, and therapist if
necessary. Check your area for panic/anxiety support or treatment groups!
Then consider joining a local Toastmasters group to desensitize yourself,
slowly, to speaking in public. Desensitization to your fear can be started
after you have mastered relaxation. When you know how to breathe
diaphragmatically and can warm your hands and feet, you have the skills to
begin the mental rehearsal called desensitization. After getting completely
relaxed, maintain this comfort/relaxation, and begin to picture yourself
preparing and then giving a presentation to a positive supportive audience.
When you can do this mental rehearsal successfully, remaining relaxed, then you
can begin to actually prepare for such an experience. This will take time and
practice, however, overcoming your emotional fears to making a presentation
will take much of the uncontrolled fear from the actual event.
The secret to making a good presentation comes in the
preparation. Repeated practice adds confidence! Humor or funny stories can help
"break the ice" at the beginning of your presentation, but you need
to rehearse even this part. Practice a strong closing that asks the audience
for a call to action! You may even want to videotape a "dress
rehearsal" so you can see your mannerisms and voice tones when you
emphasize your main points. This extra work will be well worth the effort when
you actually perform. You may even find that, after all this preparation, the
event will be less stressful than you had expected. Indeed, the expectation of
a future difficult situation is usually worse than the presentation itself. SO
DON'T BE A VICTIM TO THE FUTURE! Live in the present, in your body, and
under your control!
Remember! You can get back in control of your body and your
life! You must make this a priority so you can avoid being a victim to this
fear of making presentations.
For more information on relaxation, biofeedback, and
desensitization, I recommend that you check out the "Guide to Stress
Reduction" or the Stress Management for Controlling Panic and Anxiety
(#205) at the stress Education Center's website, www.dstress.com. These
two resources from this website can offer you a program to begin for control of
your presentation anxiety.
L. John Mason, Ph.D. is the author of the best selling
"Guide to Stress Reduction." Since 1977, he has offered Executive
Coaching and Training.
Please visit the Stress Education Center's website at http://www.dstress.com for
articles, free ezine signup, and learn about the new telecourses that are
available.
If you require some Executive Coaching to tailor a
desensitization program for your specific needs, contact us at (888) 795-0095.
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