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36 P E E R T O P E E R : I L T A ' S Q U A R T E R L Y M A G A Z I N E | W I N T E R 2 0 2 0 Thoughts, Situations and Skills. Let's take a look at each of these and identify some specific tips to help you overcome them. PHYSIOLOGY Sweaty palms. A dry mouth. Your heart beats so fast that you are sure the audience can see it. As we talked about earlier, public speaking taps into some of the most deeply-rooted fears we all have about being accepted and this can have a profound effect on the body. Even a seasoned presenter can find themselves feeling shaky and sweaty when they step in front of an audience. So what can you do to mitigate the physical reactions? For a lot of us, the way we attempt to combat nerves is to disconnect. We try to ignore the audience or pretend like they're not there and just get through the presentation. Unfortunately, this positions us in opposition to our audience and feeds into our fight or flight instinct. This causes the brain to try and protect the body by activating a physical response. What we need to do instead is let our brains know that we are not in danger and that means we need to stay connected and present. We also need to slow down our heart rate. If you have ever taken a yoga class or practiced meditation, you've likely been told to take slow breaths in through your nose and out through your mouth.A mindful presenter is fully connected to themselves, their audience and the presentation they intend to give. Finding a quiet place 15 minutes before you present and practicing your breathing is one way to stay connected. This helps to remind you and your brain that you are not in any danger and that you are with friends. With your breath under control, add some rational thinking to counteract the irrational thoughts our fear tends to create. It can be just about anything. You can say something like: I've worked hard, and have every reason to think this will go well. Props and anchors can also be helpful.Some speakers feel much better when they are standing behind a podium. If this works for you, then ask for one. Some people like notecards, or even a favorite cup. One of the ways Barbra Streisand battled stage fright was to create an environment that helped anchor her with some of her favorite things. And this extends to how you dress. If you are afraid you're going to get too hot or too cold, then dress in layers. If you think you're going to sweat then wear dark colors. It's important to dress in a way that meets the audience's expectations and your personal needs. Finally, just before you begin: Pause, smile and collect yourself. Repeat this anytime you start to feel flustered or off track. Practicing the Obama pause (or micro-pause) gives you and the audience a chance to take a moment. The pause is a great way to suggest the audience should think about what you just said. THOUGHTS Mark Twain once said "There are two types of speakers. Those who get nervous and those who are liars." Those nerves come from the thoughts floating around in our mind mixed with some butterflies floating around in our stomach. The question is how do we get those butterflies to fly in formation? Here are a few mental tricks to get your mind in an optimal state. • Don't be selfish. Don't obsess over what the audience will think of you. This will quickly take you down an unpleasant rabbit hole. • Implement some game day rituals. A few ideas to consider include give yourself some me time, or engage in some visualization or meditation exercises, or get some oxygen to your brain with a ten minute walk, or watch your favorite comedian. On that last note, laughter decreases stress hormones and triggers the release of endorphins, the feel good chemical. • Prepare and practice. Each time my nerves kick when considering an upcoming presentation, setting my sights on ample practice do the trick. • Pump yourself up! According to a study by Allison Brooks, a professor at Harvard Business School, one strategy is to take the heart-thumping symptoms of anxiety and reframe them as signs of excitement. When you frame yourself as excited, it pushes away the negativity and helps you see an anxiety- inducing event as an opportunity rather than a threat. • Add in some anchor thoughts. Let's assume you are debating whether or not to provide a big presentation to hundreds of people. A possible auto-response is "Don't do it! It's best not to try new things. Plus, you'll probably hate it and, likely, everyone will consider you a failure." Consider a different response such F E A T U R E S

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