What do you do when you're nervous for a presentation?

Answer 1

For those of you looking for a two line answer... this isn't it. For those of you who are serious about reducing nervousness... thanks for taking the time.

Each semester when I start my classes people list fear or nervousness as the number one reason they are taking the class. While it's true that there is no replacement for practice -- I discourage my participants to memorize their speeches. You are likely being asked to speak about something you know well or are an expert in. But before we are able to speak from bullet points as I suggest... We need to deal with this pesky nervousness.

It's important to accept that nervousness is natural. It's a flight reflex (run away!) that is as old as time and likely has saved your distant ancestors from viscous animals.

The secret is that you want nervousness to a DEGREE but when nervousness causes the visceral reaction (panic) that you are experiencing it's because of a rush of adrenaline, a constriction of blood vessels... etc. When that occurs you become very fast, very aware, your pupils dilate... and unfortunately the communication centers in your brain all but shut down. (You can't talk a lion out of eating you.)

So... Now that we have the groundwork of how nervousness turns into a flight reflex... we can talk about how to manage it.

1. Develop a calming routine: When you are stuck in traffic, waiting in line, or just tense in general -- practice counting your breath. A breath in is one - out two - in three... etc. There's no goal in this exercise except to count. You're not trying to get to a certain number. What you are looking to do is recognize when other thoughts come into your head. When they do, accept that they are there and let them fade away. (You can imagine them getting smaller until they are gone, or just let them drift by on the river of thought.) If you've lost count, return to one. If not, pick up where you left off. Remember that there's no way to do this exercise incorrectly. Think of this as training for your brain. You'll find that as you count and are able to let those side thoughts go more quickly... The calmer you will be. Just like any sport, activity or skill... the more you practice the easier it gets. Eventually you calm down quite a lot in just a few breaths. Then you can sneak these breaths in while you are "looking at your notes." With practice you'll find that you can keep yourself in that healthy range of nervousness. Remember: Nervousness is simply a sign of what is important. (My participants find that after a few weeks of practice this exercise helps a great deal with their nervousness.)

2. When presenting your focus should be on your audience. Remember that you are there for them. Think about what they need to get out of the presentation. How will your presentation make their life better? What need are you serving for them? Just like in a great conversation -- when you focus on the other person you are able to convey your message clearly and easily. Don't be afraid to ask them questions. Engage them in the presentation. Remember that we are not running for them... they're not a lion... we can talk to them! If you are able to do these things (focus more on your audience) you have less time to think about yourself... and thinking about yourself is what causes nervousness.

3. Remember to be yourself. What does that mean, be yourself? It sounds stupid simple, right? Well, think about some of the best presenters you've seen. If you've had a chance to know them... they are almost always the same in real life as they are on stage. Yet often we put pressure on ourselves to be something we are not. We become overly formal, we don't look at people in the eyes... we don't connect with our audience. Imagine someone talking to you in real life who isn't looking in your eyes. What would you think of them? So... my advice... and this is both easier and harder than it sounds... is try to communicate with an audience in the same way you communicate with anyone. Unfortunately most training for presentation does just the opposite. Connect, ask questions, explain. You want to be yourself at your best... Confident... Happy... (Sometimes I tell my classes they should be themselves plus two drinks -- A little louder... a little outgoing.)

4. Think about what you WANT... not what you don't want. Think about it this way... Thinking about what you don't want is escape maintained behavior. Meaning you are trying to get away from something. Getting away = flight = nervousness.

Think about what you DO want. When you aren't running you can do what you do in every other conversation. Next time you go for a mile run, try to talk on the phone. ;) When you do have those thoughts like -- "I look stupid" or "Is my neck red" or "I just stumbled over that word" -- look at your notes. Take a few breaths. And count. If you've practiced this... You'll calm more quickly than you can imagine.

5. Promising yourself something you really want after you've presented is a great idea! Always reward yourself for doing something risky. Also, and no one wants to hear this, present as much as possible. The more you are in front of an audience, the more you practice managing that nervousness. I'm partial to Improvisation (that's because it's what I train with) but anything that gets you in front of an audience and nervous will do.

Many of my classes are 10 weeks long. People self report a 50 + % drop in nervousness. Although it's difficult to scientifically measure nervousness without taking cortisol measurements... a self reported 50% drop is not only fantastic progress but it also reduces nervousness to a level that is useful in a presentation.

There's a lot more that we talk about in my classes... but I've written too much already and my fingers are cramping. Take care! I know you'll do great.

Forest Guider

The Business of Improvisation

www.improvconsulting.com

Answer 2

Well, you just practise talking in front of the mirror or talk to your parents or family and you should be doing well in no time.