“I wish I wasn’t nervous like you,” he said as we waited to start the Town Hall meeting.
It's normal, that speaking in front of an office, clients, a boardroom, whatever, people are nervous, some, even sick to their stomachs. It’s understandable. It’s out of character, and according to Colin Clifford, a psychologist, it’s evolutionarily advantageous… We don’t want to be stared at; we perceive it as a threat.
Almost 80% of people in the US report feeling anxiety with public speaking.
80%!
If you’re in that 80%, you’re not alone. Welcome.
What can you do about it?
First, it’s ok to be nervous and even scared. When you see someone else speaking publicly, they probably are too. Whether I’m doing a training, speaking on a topic, or even performing on stage, I’m nervous too. Most of us are.
Know your story. You don’t need to know the script word-for-word, but what is the story you’re telling? Every presentation should be connected to the story you’re telling. This month’s financials? It’s a story. Answering an RFP? This too is a story. Presenting a new client win? Yep, you guessed it, it’s a story. Know your story and do not worry about every word.
Practice. Most people underestimate the amount of work that goes into a *good* presentation. And practice out loud. Practicing silently won’t provide the same results. Practice in front of your dog, your partner, or even a mirror. On average, I recommend 30-60 minutes of practice for every minute you expect to be talking.
The time has come, you know your story, you’ve practiced, and your heart is beating so loud you’re pretty sure they can hear it through your muted mic.
Take a breath.
Take 3 breaths. Don’t take my word for it, take the word of the Navy Seals. While they practice box breathing (look it up), taking 3-4 slow, deep breaths will start to adjust your heart rate and provide a reprieve from your fight/flight/freeze response. Will your nerves magically go away? Sorry, no. BUT you will be placed back into the thinking and logic part of your brain.
Lastly, focus on why you’re there, the story. Share it. Don’t focus on the people. Most of them are just happy it’s you up there and not them. Also, remember they don’t have your notes or know the story. No one is word checking you. If you start to feel nervous again at any point, take a breath to calm down that lizard brain. Silence is OK. I pinky swear.
There! You did it! Celebrate your success. One of the things I work with all my clients on is recognizing 5 things they did well on before they’re allowed to critique themselves. Recognize the good parts and look to improve only 1 or 2 the next time.
If you’ve had to overcome your fears of public speaking, let me know what worked for you in the comments below.
If you’re looking for some help and coaching, send me a message at info@hankwethington.com
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