How to curb stage fright for your next public speaking engagement or filming
Did you know public speaking is the #1 fear that people have? Yes, it’s true. This used to be a big fear of mine but after studying and researching how to manage this, I found a lot of ways to lean into the fear and have more confidence when it came down to the big moment.
Ok so you may be wondering, Raquel, why does this matter? There aren’t any events or conventions where I need to speak about my work or business. How is this relevant in the COVID-19 times we are experiencing right now?
Because…it’s all online now!!
I actually took a course in college that was for online group discussion and it was basically “Online Speech.” This course was in 2017, way before Zoom was a household name but I learned a lot of strategies that I utilize now more than ever. I remember having my first online speech where I had to discuss a topic with a partner and I remember we were both so nervous. Like anything new, it was kind of awkward and we fumbled a little but we made it through and learned through the process. Here are my tips for preparing for your next online presentation or zoom call.
Prepare Notes. This goes for in-person public speaking or online. Have an outline of what you are going to talk about and create a sheet on a notepad or on your iPad with bullet points so that if you do get nervous, you can look at your notes. The nice thing about being online is that you can kind of hide the fact that you’re glancing at notes a little bit easier than if you were on a real stage. Tip: Before you are on, change your display and brightness to not auto-lock so that you don’t have to worry about your phone or iPad going dark and fumbling with your passcode for your notes.
Use a notepad or iPad for your speech notes.
Write down your main bullet points instead of lots of text to read. It’s much better to practice beforehand instead of reading a script to your audience.
Practice makes perfect. No matter how big or small the topic is, recite some main points you want to say several times OUT LOUD. There is something about reading and reciting out-loud that helps you become more comfortable and natural. My husband who is a stage performer taught me this one. I remember feeling really nervous about speaking on a panel at a conference. My husband saw me reading over my notes and told me to just go sit away from everyone and recite my points out loud to myself. I felt the anxiety immediately leaving my body and I felt more confident and ready. I would recommend reciting these a couple days prior and then in the hours before your speaking engagement. I like to take a walk and record myself with voice notes and listen back or you can do this while getting ready in the mirror or in your car where it’s nice and quiet.
Breathe and imagine being in your favorite place. I know, this one is a given but seriously! Take a deep breath and let it out slowly. Sometimes we don’t know how much tension we are holding and taking a few deep breaths can really calm the nerves.
When I’m feeling nervous, I take deep breaths and imagine myself on the beach in the sunshine.
It helps to take me out of my head and into a positive space and time.
Feel. This sounds kind of funny but in my speech preparation research, I read that if you take your attention to your feet and feel your feet on the ground, it will help you feel more calm and grounded.
Arrive early. I know most of us are working from home without commuting but this goes for your zoom calls too. Prep your desk area with a glass of water. Make sure your computer and your Airpods or headphones are charged and clean up your office background beforehand. Prep your shirt and steam it the night before. Sign into the meeting early so that you are not scrambling for the ID or the password. Pro tip: Set your devices on “Do not disturb” and make a little door sign that says “On Air” if you have other people living with you. The last thing you want is your phone ringing or someone barging in your office in the middle of your talk.
You are delivering valuable information. When I start to get in my head, I step back and remember that me speaking is not about me - it is about my audience. I am giving information to people that need to hear it and I am helping people. This helps to ease my stress and brings me to my last point: Mindset.
Mindset exercises. This should really be first on the list but we will save the best for last. On the morning of your speaking day, meditate and recite your positive affirmations. This is key because what you think becomes your reality. When the negative comments and fears start flooding my mind, I start to say my positive affirmations to cancel those out. I learned from a mindset training that you can visualize your negative thoughts going into a paper shredder and just dissapearing. Some examples of positive affirmations I like to use are:
“I am confident!” “I am a champion!” “I am successful!” “I am amazing!” “I am powerful!”
There are so many free affirmation videos on YouTube that you can just play them while you’re getting ready. I also like to have a music playlist on my phone and it’s actually called “Pump Up Speaker Mix.” I have really good pump up songs that get me in a good mood and fired up and confident. Think artists like Beyonce, Lady Gaga, Migos, etc. Anything that has positive lyrics taking about winning or makes you feel ready to dance or workout. Add your favorite songs to this list and play them before your session.
Paul Santisi - Positive Affirmations
Even with all of these in place I still get stage jitters. I think it is just part of the process of getting out of your comfort zone but with more practice, you will become more comfortable with it. Have you tried any of these for your speech prep? Let me know how your presentation went in the comments!