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Anxiety Tips Newsletter from ConquerAnxiety.com
March 29, 2005
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This issue includes ...
1) TODAY'S MOTIVATIONAL QUOTE
2) FEATURE: Making Public Speaking a Breeze
(Part 1 of a two-part series)
3) TELL US WHAT YOU THINK!
4) CONTENT FOR YOUR WEB SITE OR E-ZINE
Note: Due to technical difficulties, we did not receive some
of your e-mail feedback from the March 17th newsletter. We
apologize for the inconvenience. If you sent us an e-mail
and did not receive a response, please resend your e-mail to
editor@conqueranxiety.com . Thanks! We really appreciate
your feedback. :)
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1) TODAY'S MOTIVATIONAL QUOTE
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"Holding anger is like grasping a hot coal with the intent
of throwing it at someone else; you are the one who
gets burned."
-- The Buddha
============== FEATURE ARTICLE ================
2) FEATURE ARTICLE: Making Public Speaking a Breeze
(Part 1 of a two-part series)
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Did you know that public speaking is the number one fear in
America? Surveys show that people fear public speaking more
than anything else -- even more than they fear death!
When asked why they fear public speaking, most people say
that they fear humiliation, embarrassment or judgment from
others. In a nutshell, they fear rejection.
Why is the fear of humiliation and embarrassment so strong?
For most of us the idea of speaking in public triggers
childhood memories of embarrassing times when we were
made fun of and rejected by other kids in school.
Picture this: One morning Jimmy decides to wear his new
red outfit to school. Jimmy feels on top of the world as he
walks to school in the new outfit.
The moment Jimmy reaches the school door a kid from the
"popular" group points at Jimmy. He says: "Look at Jimmy's
pants! That's a sissy color. Jimmy's a sissy! Ha ha!" The
"popular" group laughs.
Although Jimmy puts up a good front and laughs it off, on
the inside he feels crushed and humiliated.
Here's another scene that plays out in countless schools.
The teacher asks a question. Magda's positive she knows
the correct answer. She enthusiastically waves her arm,
practically jumping out of her seat because she's so
excited. Finally the teacher calls on her.
Magda gives her brilliant answer -- and guess what happens?
The teacher says: "No, that's not the answer I was looking
for." The room bursts into laughter. Magda shrinks back in
her seat, hoping that the further down she slouches, the
more invisible she'll become.
Each of us has experienced embarrassment and rejection
similar to Jimmy and Magda's. We carry these feelings of
rejection with us as baggage when it comes time to give a
speech or presentation. The size of the audience doesn't
matter. Whether it's an audience of one or one thousand,
we still fear being rejected.
There are hundreds of public speaking tips that can
help you take a bite out of your fear of public speaking
and make it a more enjoyable experience. This issue
includes three specific tips to help you in your public
speaking. In the next newsletter you'll receive three
additional tips.
1) Practice singing your speech. Pick an easy tune like
"Happy Birthday" and sing the words to your speech. The
act of singing involves both hemispheres of the brain -- the
analytical left hemisphere and the more creative right
hemisphere. When you sing you organize words (left brain
activity). You also use musical notes and rhythms (right
brain activity).
When stage fright -- known as the fight or flight response --
kicks in, analytical thinking is suppressed. The right
hemisphere takes over by creatively and imaginatively
creating a snowball of negative assumptions about your
stage fright.
Singing refocuses your right brain away from the worry
and replaces it with something more productive. When you're
busy using your right brain to sing, it's too occupied to
assume the worst and make you more anxious. The result
is that singing calms the fight or flight response.
2) Empower your nonverbal communication.
Approximately ninety percent of our communication with
others is nonverbal. Your presentation begins the moment
you walk into a room. Even before you start speaking, the
audience forms a lasting impression of you from your
nonverbal communication.
How you present yourself -- your gestures, posture, and
facial cues -- speaks much louder than your words. When
your nonverbal communication portrays confidence, you
capture the audience's attention and it becomes receptive
to your message.
Nine times out of ten the audience won't remember more
than a few things that you say during a presentation. What
people remember most is the overall impression of
confidence or lack of confidence you portray.
Since nonverbal communication is so important it makes
sense to improve how you present yourself, doesn't it?
Here's how:
Pick a person you know, public figure or celebrity that
you admire for the confident way they carry themselves.
Make a written list of each of the ways they communicate
confidence through their nonverbal communication. For
example, they might smile, laugh, stand tall, use gestures
that portray passion, and display an attitude of self-assurance.
Select three or four items from the list and practice them
in a mirror until they start to look natural. Practice moving
confidently using the nonverbal cues of the person you
admire as you go about your day and during your
presentation. Notice how much more confident you feel!
You can "fake it until you make it" with nonverbal
communication. Scientific research indicates that the
body and mind are deeply interconnected. Moving confidently
physiologically creates the confidence you seek.
3) Prepare, Prepare, Prepare! One of the best remedies
for anxiety before public speaking is to be very well
prepared. Practice the presentation well in advance by
doing the following things:
-- Visualize yourself successfully handling different
parts of the presentation. Here are some key images
to visualize: addressing any nervousness before the
presentation; entering the room confidently; the beginning,
middle, and end of the presentation; continuing after a
mistake or pause; and answering audience questions.
Make the visualizations vivid and intense. Visualize the
details of your clothing, the faces in the audience, the
smell of the room, and so on.
After you visualize yourself successfully handling each
situation, then practice each one live at home so that
your body gets used to how each situation feels.
-- Memorize the first thirty to sixty seconds of your
presentation. The first minute is the most memorable
part of your presentation. It's that golden moment during
which you either capture the audience's attention, or bore
them.
In addition to the words, practice how you'll walk, gesture,
stand, and smile during that first minute. Spend quite a bit of
time on this. Remember, nonverbal communication is ninety
percent of effective communication!
Also, memorize the last thirty to sixty seconds of your
presentation. After the introduction, the conclusion is
what your audience will remember most.
Although it's a good idea to memorize your introduction and
conclusion, avoid memorizing the entire presentation or
reading your presentation to your audience. Your audience
will thank you for it. :) Instead, write down a few keywords
or phrases on an index card that you can refer to during the
speech to help remind you of your main points.
-- Practice your presentation in front of a mirror,
varying your practice and preparing for distractions.
Watching yourself as you speak makes you aware of unhelpful
nonverbal communication (e.g. fidgets, slouches, frowns) so
that you can change it.
To help you prepare for the unexpected, which WILL occur,
vary your practice. Start at different points in the presentation
(e.g. the beginning, a quarter of the way through, half-way
through, and three-quarters of the way through).
Varying your practice teaches you how to jump back into
your presentation easily even after distractions, questions,
or interruptions.
Because the majority of people only practice from start to
finish, they are left tongue-tied when a question, or other
distraction gets their presentation off track. You won't have
this problem when you vary your practice.
Another way to prepare yourself is to intentionally use
distractions while you practice. Play the radio, or have
a friend ring the doorbell several times during your speech
so that you get used to confidently maintaining focus no
matter what comes your way.
After all, distractions WILL occur, so why not prepare for
them?
-- Record your presentation on a tape recorder -- or
better yet -- a videotape. A videotape is even better than
a tape recorder because you can see your verbal AND
nonverbal communication. After recording your practice,
play the video, observe yourself objectively, and make
improvements!
-- Give your presentation to a live "test" audience
after you've practiced it solo several times. Your test
audience can be a supportive friend, spouse, neighbor,
or even the family dog. :) Ask for comments afterwards
and incorporate what you feel is constructive feedback.
If possible, do a dress rehearsal the day before the
presentation. Duplicate the presentation environment
as closely as possible. Use the same room, overhead
equipment, handouts, and so on that you'll use during
the actual presentation. Ask a friend or colleague to be
your audience.
Do you have a presentation coming up? Work on
empowering your nonverbal communication, preparing
thoroughly, and don't forget to sing the presentation to
get both hemispheres of your brain involved. Like most
skills, the more you
practice, the better you'll get!
Tune in next time for three additional tips on making
public
speaking a breeze.
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ABOUT THE AUTHOR: Deanne Repich is the Director
of the National Institute of Anxiety and Stress, Inc., a former
anxiety sufferer, and creator of the Conquer Your Anxiety
Success Program. The course is a "take-action" self-study
program that guides you step by step through over seventy
practical strategies for overcoming anxiety. The course, our
newsletter, and other helpful resources are available at:
http://www.ConquerAnxiety.com
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3) TELL US WHAT YOU THINK!
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4) CONTENT FOR YOUR WEB SITE OR E-ZINE
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You now have permission to reprint these Anxiety Tips
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ABOUT THE AUTHOR: Deanne Repich is the Director
of the National Institute of Anxiety and Stress, Inc., a
former
anxiety sufferer, and creator of the Conquer Anxiety
Success Program. The course is a "take-action" self-study
program that guides you step by step through over seventy
practical strategies for overcoming anxiety. The course, our
newsletter, and other helpful resources are available at:
http://www.ConquerAnxiety.com
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Copyright 2001-2005 by the
National Institute of Anxiety and Stress, Inc.
900 E. Pecan St., Ste. 300, PMB 305
Pflugerville, TX 78660
All rights reserved.
Article copyright October 6, 2003,
revised March 29, 2005
Disclaimer: All material provided in this newsletter
is provided
for informational or educational purposes
only. No content is
intended to be a substitute for
professional medical advice,
diagnosis, or treatment.
Consult your physician regarding the
applicability of
any opinions or recommendations with respect
to
your symptoms or medical condition.
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