Relieving Anxiety and Stress Before Public Speaking

 



Are you getting ready to make your first big presentation at work? Or are you just not comfortable speaking in front of groups? It’s understandable since public speaking can be incredibly anxiety-inducing, especially if you don’t have much experience with it. Luckily, there are plenty of solutions you can perform to reduce your stress and anxiety when you are going to do public speaking. These solutions will make the whole experience easier and more enjoyable. My blog figures out six effective ways to relieve your anxiety and stress before public speaking. I hope hereafter you can present your speech confidently and professionally when the time comes.

 

1) Breath deeply

There’s a reason many people take deep breaths when they’re stressed out—it can help to relieve anxiety. There are benefits to breathing in through your nose and out through your mouth, according to research, but it might be even more effective if you use diaphragmatic breathing. Research shows that diaphragmatic breathing relaxes us by triggering our parasympathetic nervous system, which helps us control stress.

 

2) Take a quick break outside

Spending a few minutes in the fresh air can help you relax before speaking in public. Not only that, but being outside has been linked to lowering blood pressure, increasing energy, improving moods, and more. So get out there! Take a walk around your neighborhood or a nearby park (research has shown these walks have mental health benefits). Go for a run on your lunch break. If you have time after work, visit a local gym for some cardio or yoga classes—both of which improve confidence during stressful situations. And if you’re lucky enough to live near water, spend some time relaxing at a beach or lakefront area. All of these activities will give you an immediate boost before giving your speech.

 

3) Talk yourself through it

For many people, public speaking is among life’s most anxiety-inducing activities. The best way to combat stress and anxiety? Practice—and make sure you practice at a comfortable level of intensity before facing a large audience. If you want to learn how to speak in public more effectively, consider speaking with one person (think: a good friend) about your thoughts on a topic.

 

4) Consider what you want from the speech

When you take on a speech, you should not just be thinking about how well you perform. Instead, think about what you want from your speech in terms of life or health: is it an improvement in communication skills? Is it more professional credibility? Something else entirely? Then make sure that everything you do—all of your methods for preparing and practicing—is working towards one goal. By focusing all aspects of your preparation around these goals, you can avoid being distracted by other wishes or expectations during the process.

 

5) Rehearse, rehearse, rehearse

The more comfortable you are in front of a crowd, however big or small, the easier it will be for you to speak confidently. To make your public speaking skills as polished as possible, rehearse. Take your presentation—or your main message—and memorize it word-for-word or close to it so that you can feel comfortable knowing exactly what you’re going to say before you even walk on stage.

 

6) Smile when you have finished!

The healthier you are, both physically and mentally, the more confident you’ll feel when talking in public. Make sure you’re eating healthy meals at regular intervals, exercising regularly (try yoga or meditation), getting enough sleep every night, and enjoying time with friends. Try to visualize a happy place or a calming memory whenever anxiety strikes—and know that everyone feels anxious before speaking in public! The better rested, fed, and healthy you are, however, your chances of success go up exponentially.