WEEK 4 LESSON 4BEFORE THE PRESENTATION

WEEK 4, LESSON 4 2

INTRODUCTIONThe fear of public speaking is the most common fear in the United States, and one of the most common fears in the world. It’s normal to be nervous before speaking in public, but you can be nervous without it turning into fear. There are steps you can take to overcome your fear and channel your nervous energy in a productive way.

BREATHINGThere are two different methods of breathing: shallow breathing (sometimes called upper thoracic breathing), and deep breathing (sometimes called diaphragmatic breathing). Shallow breathing is marked by your chest rising and falling, and deep breathing is marked by your stomach area expanding and contracting. Shallow breathing is a response to nervousness, and can make nervousness worse; deep breathing is calming. If you find yourself getting nervous, breathe slowly and deeply.

You can practice deep breathing consciously, to make it easier to do it when you’re put on the spot. Stand up straight, and take a deep breath—make sure your stomach area is filling with air, and not your chest. As you exhale, count out loud: “one by one and two by two and three by three…”. Try to get to at least 20—the more you do this, the easier it gets. Once you get to 20, go for 30.

There’s a difference between fear and nerves.

Something as simple as controlling your breath can affect your emotional state.

WEEK 4, LESSON 4 3

PSYCHOLOGICAL FACTORSYou should also think about why you’re nervous. Are you afraid of the consequences if the presentation goes badly? Do you think it reflects badly on you as a person if you don’t do a good enough job? Are you worried you’ll make mistakes and look like a fool? If you can figure out why you’re nervous, you can step back and think about the situation more logically, and address the source of your fears. (“Are my ideas clear enough? I should look at each paragraph of the speech to make sure it ties back to the main point.” “What if I forget something? I’d better practice a couple more times and make sure my notecards are in order.” “What will everyone think of me if I slip up? It’s OK, they know me well enough not to judge me for a few mistakes.”)

PREPARATIONIf you’re still worried, find someone you can talk to about it—a friend, a mentor, a loved one, a therapist, or anyone else you trust. Just having a receptive listener can help you put your emotions in order, and if they can reassure you, that’s even better.

Above all, practice. The more you practice, the more prepared you’ll feel. This will be covered in more detail in the Preparation lesson, but the most important point is that you should try to practice six times before presenting.

IMAGE SOURCESPhoto of microphone courtesy of Pexels and licensed under the Pexels License.

Photo of deep breathing courtesy of Pexels and licensed under the Pexels License.

Photo of deep-thinking man courtesy of Pexels and licensed under the Pexels License.

Photo of practicing speech courtesy of Pexels and licensed under the Pexels License.

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