Lesson 3: Managing Nerves and Anxiety
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Workshop Scenario:
Please think of yourself in the following scenario as you complete this workshop.
Imagine that your school has decided to cut funding for arts programs, including music, theater, and visual arts.
You decide to write a speech that will change their minds.
At the end of this workshop, you will create a persuasive speech that effectively communicates your thoughts and ideas on the importance of arts programs in schools, using various public speaking skills.
In the last lesson: you learned how to identify your target audience, write your speech purpose, and outline your speech.
In this lesson: you will learn techniques to manage your nerves and anxiety, including practicing your speech and reframing anxiety. Think about these techniques and how to apply them in your final speech.
As you read this lesson: consider which technique you will apply to manage your nerves and anxiety.
Lesson Objectives
By the end of this lesson, participants will be able to
Develop a strategy to manage public speaking anxiety in a real-life situation by analyzing the situation, creating a plan, and executing the strategy effectively.
Important Questions to Answer While Reading:
Explain how deep breathing can help manage public speaking anxiety.
Summarize the steps involved in visualization to manage public speaking nerves.
Explain how positive self-talk can help build confidence and reduce anxiety.
Start Small
Kari Price, The Art of Being a Boss, says that “Public speaking is the No. 1 fear and the best way to overcome it is to just start small: in the grocery line, at small meetings, kids events, church, where you feel comfortable.”
Get Familiar
Loren Margolis recommends facing your fear by familiarizing yourself with the space you are speaking in. Margolis says, “Get early access to the venue - - stand in each corner of the stage, sit in the audience’s seats to see where you’ll be seen from all angles, practice using the technology…”
Practice your speech
Practice your speech several times. The more you practice, the more confident and prepared you will feel when delivering your speech. Practice regularly and try different techniques to find what works best for you.
Research the topic: You might feel more confident speaking about something you know a lot about. Therefore, be sure to do your homework on your topic.
Practice aloud: Practice your presentation several times without relying on your notes.
Practice with an elevated heart rate: Go for a run or do jumping jacks before you begin practicing. This will stimulate your anxiety response. Practice calming yourself down as you speak.
Record yourself: Most people hate seeing themselves on video, but it is the best way to see what you need to improve.
Reframe Anxiety As Excitement
Allison Shapira, who teaches “The Arts of Communication” at the Harvard Kennedy School and the Founder/CEO of Global Public Speaking, says,
“…confident public speaking isn’t about getting rid of your nerves. The secret is to reframe your anxiety as excitement”.
She suggests doing four things before a presentation.
Stop and breathe for a few minutes. In through your nose, out through your mouth. Make sure that your out-breath is longer than your in-breath.
Ask yourself, ”Why is this speech, this topic, or this audience important to me?” Remember how excited you are about this fantastic opportunity to impact others positively.
Visualize the entire presentation from start to finish. Imagine it going great.
Listen to a happy song. Think of a song that stadiums use right before a baseball player is about to go to bat. Use one of those songs to get in the zone.
The next sections will describe how to breathe, visualize, and use positive self-talk.
Deep Breathing
Deep breathing is a simple but effective technique to manage anxiety and calm your nerves regarding public speaking. It can help to reduce stress, lower your heart rate and blood pressure, and increase oxygen flow to the brain.
To practice deep breathing, find a quiet space where you can sit or stand comfortably with your feet flat on the floor. Then, take a slow, deep breath through your nose, counting to four as you inhale. Hold the breath for a moment, then exhale slowly through your mouth, counting to six as you release the breath. Repeat this for several cycles until you feel your body and mind relax.
When practicing deep breathing, focus your attention on the sensation of the air moving in and out of your body, and try to clear your mind of any distracting thoughts or worries. You can also combine deep breathing with other techniques like visualization or positive self-talk to enhance relaxation.
It's a good idea to practice deep breathing regularly, so it becomes a habit, and you can call upon it when you need it most, such as before a big presentation or speech. Over time, you may find that your body becomes more accustomed to the stress of public speaking, and you feel more confident and in control.
Visualization
Visualization is a technique that can be used to help manage public speaking nerves. It involves mentally rehearsing your speech in your mind before you deliver it. This can help reduce anxiety and improve your confidence. Here are some steps to follow when using visualization to manage public speaking nerves:
Find a quiet and comfortable place to sit or lie down.
Close your eyes and take deep breaths to calm your body and mind.
Visualize yourself delivering your speech from beginning to end. Imagine speaking confidently and clearly and engaging your audience with your message.
Pay attention to your body language and facial expressions, and visualize yourself appearing relaxed and comfortable on stage.
If you encounter any challenging moments during your visualization, take a deep breath and imagine yourself handling the situation easily and confidently.
Repeat the visualization process a few times until you feel more confident and prepared for your speech.
Positive self-talk
Using positive self-talk before a speech can build confidence and reduce anxiety, which will help you deliver a more successful and effective speech. Here are some steps to follow:
Identify negative thoughts: Start by recognizing any negative thoughts or doubts about your ability to give a successful speech. Common negative thoughts include "I'm going to mess up," "Everyone is going to laugh at me," or "I'm not good enough." Write down these thoughts so you can challenge them later.
Reframe negative thoughts into positive affirmations once you identify negative thoughts. For example, instead of thinking, "I'm going to mess up," reframe it as "I'm well-prepared and confident in my abilities."
Repeat positive affirmations: Repeat positive affirmations to yourself, either out loud or in your mind. You can also write them down and read them before your speech. Examples include "I am confident and capable," "I have valuable information to share," and "I am an engaging and effective speaker."
Focus on your strengths: Remind yourself of your strengths and past successes in public speaking. This will help boost your confidence and calm any nerves. Think about past speeches that went well or skills that make you a good speaker, such as your ability to engage an audience or your knowledge of the topic.
Closing Assessment
How does deep breathing help manage public speaking anxiety?
What are the steps involved in visualization to manage public speaking nerves?
How can positive self-talk help build confidence and reduce anxiety?
Discussion Question
Directions: Please answer the following question in the comment section below and interact with learners from around the world.
Which technique will you apply to manage your nerves and anxiety, and how would you evaluate its effectiveness?
Please read and reply to other learners’ answers in the forum by stating if you agree or disagree with their answers and why. Your replies should offer new substantiated ideas or thoughtful questions.
Workshop created by Darcy Rice
or try a prompt below!
